sharpshooter
Last on at 8pm, 2nd Oct 2024
M35
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Races
25 -
Miles
26076 -
Miles
171 -
Miles
5 -
WAVA
80.85% -
1500m
4:37 -
Mile
5:01 -
5k
17:29 -
5000m
16:36 -
10k
33:50 -
20M
2:06:09
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| My parkrun |
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| Mile End parkrun |
| Recent Training | |||
|---|---|---|---|
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19th Nov
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Treadmill | 8.5mi | 1:09:34 |
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17th Nov
|
General | 3mi | 25:59 |
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17th Nov
|
General | 8.7mi | 1:04:12 |
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16th Nov
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General | 8.7mi | 1:07:28 |
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15th Nov
|
General | 7.5mi | 59:08 |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 5:16 | 2:51 |
| 5k | 16:34 | 9:22 |
| 5mi | 28:51 | 15:40 |
| 10k | 35:53 | 21:59 |
| 10mi | 1:03:24 | 36:15 |
| Half | 1:35:22 | 0 |
| Recent Pictures | |
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- Best WAVA
| Dist | Races | 2014 | 2015 | 2016 | 2017 | 2018 | 2024 | PB | WB |
|---|---|---|---|---|---|---|---|---|---|
| 1500m | 1 | 4:37 79.14 |
4:37
4:57/mi
|
79.14 | |||||
| 1mi | 3 | 5:03 74.98 | 5:01 75.60 | 5:09 76.75 |
5:01
5:01/mi
|
76.75 | |||
| 5km | 9 | 17:29 73.50 | 17:34 76.47 |
17:29
5:38/mi
|
76.47 | ||||
| 10km | 7 | 35:46 73.81 | 34:21 76.89 | 33:50 78.15 | 34:40 76.41 | 36:11 75.18 |
33:50
5:27/mi
|
78.15 | |
| 20mi | 2 | 2:13:14 68.42 | 2:06:09 72.26 |
2:06:09
6:18/mi
|
72.26 |
| 2024 | Result | WAVA | Distance | |
|---|---|---|---|---|
| 29 Sep | Middlesex 10k | 10km | ||
| 15 Sep | Run to the Future 2K and 5K At Queen Elizabeth Olympic Park SB | 17:34 | 76.47 | 5km |
| 29 Aug | VPHTHAC 1 Mile Club Championships SB | 5:09 | 76.75 | 1mi |
| 24 Aug | Mile End parkrun | 18:51 | 71.26 | 5km |
| 29 Jun | Hackney Marshes parkrun | 18:11 | 73.88 | 5km |
| 1 Jun | Mile End parkrun | 18:12 | 73.81 | 5km |
| 18 May | Southern Athletics League, Match 1, Division 2 PB | 16:37 | 80.85 | 5000m |
| 18 May | Southern Athletics League, Match 1, Division 2 PB | 4:37 | 79.14 | 1500m |
| 27 Apr | Mile End parkrun | 17:41 | 75.96 | 5km |
| 20 Apr | Clapham Common parkrun | 17:35 | 76.40 | 5km |
| 2 Mar | Sri Chinmoy 10k SB | 36:11 | 75.18 | 10km |
| 3 Feb | Mile End parkrun | 18:08 | 74.08 | 5km |
| 2018 | Result | WAVA | Distance | |
| 1 Sep | Spirit of Flight SB | 34:40 | 76.41 | 10km |
| 28 Jul | AGN Seniors & Masters XC (Zwartkop Lapa) | 31:07 | 67.60 | 8km |
| 25 Jul | AGN Seniors & Masters XC (Uitsig High) | 14:10 | 72.32 | 4km |
| 2017 | Result | WAVA | Distance | |
| 17 Sep | Cape Town 10 km PB | 33:50 | 78.15 | 10km |
| 6 May | PMMC Memorial | 36:03 | 73.34 | 10km |
| 2016 | Result | WAVA | Distance | |
| 27 Nov | RAC Tough One PB | 2:06:09 | 72.26 | 20mi |
| 18 Sep | Cape Town 10 km SB | 34:21 | 76.89 | 10km |
| 27 Aug | Spirit of Flight | 35:43 | 73.94 | 10km |
| 30 Jul | AGN Seniors & Masters XC (Zwartkop Lapa) | 30:38 | 68.42 | 8km |
| 2015 | Result | WAVA | Distance | |
| 5 Dec | Born2Run Run-a-mile Series PB | 5:01 | 75.60 | 1mi |
| 22 Nov | RAC Tough One SB | 2:13:14 | 68.42 | 20mi |
| 10 May | PMMC Memorial SB | 35:46 | 73.81 | 10km |
| 2014 | Result | WAVA | Distance | |
| 6 Dec | Born2Run Run-a-mile Series SB | 5:03 | 74.98 | 1mi |
| 23 Nov | RAC 5km PB | 17:29 | 73.50 | 5km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2024 | 271 | 518 | 577 | 538 | 393 | 266 | 186 | 151 | 202 | 210 | 118 | 0 | 3431 |
| 2024 | 0 | 48 | 44 | 39 | 0 | 39 | 0 | 0 | 0 | 0 | 0 | 0 | 170 |
| 2023 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 3 |
| 2023 | 142 | 147 | 176 | 237 | 43 | 90 | 90 | 135 | 177 | 10 | 160 | 230 | 1638 |
| 2022 | 72 | 44 | 85 | 134 | 102 | 69 | 59 | 126 | 167 | 20 | 25 | 15 | 918 |
| 2021 | 0 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 |
| 2021 | 283 | 300 | 359 | 200 | 55 | 136 | 20 | 34 | 24 | 88 | 99 | 142 | 1740 |
| 2021 | 0 | 0 | 0 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 |
| 2020 | 271 | 41 | 39 | 0 | 74 | 118 | 97 | 166 | 216 | 295 | 286 | 115 | 1719 |
| 2019 | 504 | 525 | 37 | 260 | 242 | 196 | 130 | 36 | 182 | 235 | 181 | 210 | 2737 |
| 2018 | 378 | 22 | 81 | 214 | 277 | 508 | 417 | 404 | 267 | 67 | 8 | 375 | 3018 |
| 2017 | 184 | 246 | 572 | 661 | 462 | 134 | 315 | 528 | 503 | 624 | 643 | 650 | 5522 |
| 2016 | 75 | 0 | 95 | 69 | 19 | 69 | 196 | 246 | 99 | 510 | 533 | 155 | 2066 |
| 2015 | 56 | 94 | 149 | 129 | 141 | 170 | 108 | 106 | 137 | 126 | 192 | 233 | 1640 |
| 2014 | 140 | 131 | 160 | 115 | 121 | 6 | 108 | 136 | 137 | 162 | 110 | 96 | 1423 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 37 | 44 | 30 | 115 | 226 |
|
Wed 23rd Oct
Oct 23
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Thu 24th Oct
Oct 24
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Fri 25th Oct
Oct 25
|
Sat 26th Oct
Oct 26
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Sun 27th Oct
Oct 27
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Mon 28th Oct
Oct 28
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Tue 29th Oct
Oct 29
|
0mi,
39:18Cross - Strength  Add a comment
8.1mi,
1:04:34Run - General
1) 1km - 5:19(5:19/km) 126/135bpm [670b/km] 58cal 280/349W
2) 1km - 5:00(5:00/km) 132/137bpm [660b/km] 57cal 287/348W 3) 1km - 4:59(4:59/km) 132/136bpm [658b/km] 55cal 287/304W 4) 1km - 4:56(4:56/km) 131/136bpm [646b/km] 54cal 287/316W 5) 1km - 4:57(4:57/km) 135/139bpm [667b/km] 56cal 292/316W 6) 1km - 4:53(4:53/km) 134/138bpm [654b/km] 53cal 289/337W 7) 1km - 4:56(4:56/km) 134/138bpm [662b/km] 53cal 290/309W 8) 1km - 4:54(4:54/km) 134/138bpm [656b/km] 52cal 291/316W 9) 1km - 4:51(4:51/km) 135/138bpm [655b/km] 52cal 294/328W 10) 1km - 4:52(4:52/km) 136/139bpm [662b/km] 53cal 294/335W 11) 1km - 4:55(4:55/km) 135/138bpm [663b/km] 53cal 290/303W 12) 1km - 4:55(4:55/km) 136/138bpm [669b/km] 55cal 289/315W 13) 1km - 4:54(4:54/km) 135/139bpm [661b/km] 57cal 286/328W 14) 0.05km - 14(4:49/km) 133/134bpm [640b/km] 3cal 281/283W Add a comment |
9.4mi,
1:09:42 Run - General
1) 1km - 5:04(5:04/km) 128/136bpm [648b/km] 55cal 296/398W
2) 1km - 4:58(4:58/km) 134/141bpm [665b/km] 57cal 292/355W 3) 1km - 4:51(4:51/km) 134/139bpm [650b/km] 55cal 291/313W 4) 1km - 4:50(4:50/km) 136/140bpm [657b/km] 55cal 296/328W 5) 1km - 4:51(4:51/km) 136/139bpm [660b/km] 55cal 293/304W 6) 1km - 4:52(4:52/km) 138/142bpm [671b/km] 54cal 292/321W 7) 1km - 4:49(4:49/km) 139/143bpm [670b/km] 53cal 292/321W 8) 1km - 4:58(4:58/km) 139/144bpm [690b/km] 55cal 289/320W 9) 1km - 4:52(4:52/km) 139/142bpm [675b/km] 53cal 289/333W 10) 1km - 4:48(4:48/km) 141/147bpm [677b/km] 54cal 298/340W 11) 1km - 4:05(4:05/km) 157/162bpm [642b/km] 55cal 334/372W 12) 1km - 4:12(4:12/km) 160/164bpm [672b/km] 57cal 333/374W 13) 1km - 4:06(4:06/km) 161/164bpm [660b/km] 56cal 331/346W 14) 1km - 4:06(4:06/km) 163/165bpm [669b/km] 57cal 336/365W 15) 1km - 4:06(4:06/km) 163/165bpm [670b/km] 57cal 330/380W 16) 0.06km - 14(4:00/km) 163/165bpm [652b/km] 3cal 330/335W Add a comment |
7.8mi,
1:02:26 Run - General
1) 1km - 5:08(5:08/km) 130/138bpm [667b/km] 59cal 290/382W
2) 1km - 5:06(5:06/km) 133/137bpm [678b/km] 58cal 285/368W 3) 1km - 5:02(5:02/km) 134/137bpm [674b/km] 57cal 281/299W 4) 1km - 5:03(5:03/km) 133/139bpm [671b/km] 56cal 285/300W 5) 1km - 5:01(5:01/km) 134/140bpm [672b/km] 54cal 283/314W 6) 1km - 5:00(5:00/km) 135/140bpm [675b/km] 55cal 285/344W 7) 1km - 4:51(4:51/km) 136/141bpm [660b/km] 53cal 290/319W 8) 1km - 4:56(4:56/km) 136/140bpm [670b/km] 54cal 284/304W 9) 1km - 4:54(4:54/km) 137/142bpm [672b/km] 54cal 287/310W 10) 1km - 4:55(4:55/km) 136/142bpm [668b/km] 53cal 283/302W 11) 1km - 4:48(4:48/km) 137/141bpm [657b/km] 52cal 285/300W 12) 1km - 4:52(4:52/km) 138/143bpm [671b/km] 55cal 288/323W 13) 0.55km - 2:52(5:14/km) 134/143bpm [702b/km] 31cal 273/339W Add a comment |
3.1mi,
28:00 Run - General
1) 1km - 5:35(5:35/km) 121/130bpm [675b/km] 57cal 258/330W
2) 1km - 5:41(5:41/km) 126/133bpm [717b/km] 62cal 256/309W 3) 1km - 5:45(5:45/km) 126/134bpm [724b/km] 59cal 252/306W 4) 1km - 5:25(5:25/km) 130/137bpm [704b/km] 58cal 268/294W 5) 1km - 5:28(5:28/km) 131/135bpm [717b/km] 56cal 269/301W 6) 0.02km - 6(4:43/km) 127/128bpm [599b/km] 1cal 262/263W Add a comment
10mi,
1:16:01Run - General
1) 1km - 5:10(5:10/km) 126/136bpm [650b/km] 56cal 292/359W
2) 1km - 4:57(4:57/km) 135/141bpm [667b/km] 57cal 292/357W 3) 1km - 4:42(4:42/km) 140/144bpm [658b/km] 56cal 296/313W 4) 1km - 4:41(4:41/km) 142/148bpm [664b/km] 57cal 298/321W 5) 1km - 4:40(4:40/km) 140/143bpm [653b/km] 54cal 296/330W 6) 1km - 4:43(4:43/km) 142/147bpm [669b/km] 56cal 296/332W 7) 1km - 4:38(4:38/km) 142/145bpm [658b/km] 55cal 298/336W 8) 1km - 4:44(4:44/km) 143/145bpm [676b/km] 56cal 293/323W 9) 1km - 4:41(4:41/km) 144/148bpm [674b/km] 56cal 297/324W 10) 1km - 4:40(4:40/km) 144/148bpm [672b/km] 55cal 292/311W 11) 1km - 4:43(4:43/km) 145/149bpm [684b/km] 58cal 297/315W 12) 1km - 4:39(4:39/km) 145/148bpm [675b/km] 55cal 295/343W 13) 1km - 4:40(4:40/km) 146/149bpm [682b/km] 56cal 292/311W 14) 1km - 4:45(4:45/km) 144/148bpm [684b/km] 55cal 294/314W 15) 1km - 4:42(4:42/km) 146/150bpm [685b/km] 55cal 293/316W 16) 1km - 4:39(4:39/km) 145/149bpm [675b/km] 54cal 289/325W 17) 0.07km - 19(4:28/km) 143/145bpm [638b/km] 4cal 287/297W Add a comment |
0mi,
16 Run - General
1) 0.01km - 16(41:28/km) 69/73bpm [2862b/km] 1cal 6/96W
Add a comment
0mi,
39:07Cross - Strength Add a comment
8.7mi,
1:08:29Run - General
1) 1km - 5:15(5:15/km) 123/133bpm [646b/km] 55cal 281/342W
2) 1km - 5:01(5:01/km) 134/138bpm [673b/km] 57cal 281/331W 3) 1km - 4:54(4:54/km) 135/138bpm [662b/km] 56cal 281/302W 4) 1km - 4:50(4:50/km) 135/138bpm [653b/km] 56cal 288/304W 5) 1km - 4:52(4:52/km) 135/139bpm [657b/km] 55cal 285/326W 6) 1km - 4:51(4:51/km) 136/140bpm [659b/km] 54cal 286/310W 7) 1km - 4:47(4:47/km) 137/140bpm [656b/km] 53cal 288/327W 8) 1km - 4:48(4:48/km) 138/142bpm [663b/km] 54cal 288/298W 9) 1km - 4:49(4:49/km) 136/140bpm [655b/km] 52cal 286/309W 10) 1km - 4:51(4:51/km) 138/142bpm [669b/km] 53cal 287/307W 11) 1km - 4:48(4:48/km) 138/141bpm [663b/km] 52cal 287/320W 12) 1km - 4:47(4:47/km) 138/140bpm [661b/km] 52cal 284/300W 13) 1km - 4:49(4:49/km) 138/140bpm [664b/km] 55cal 291/325W 14) 1km - 4:49(4:49/km) 137/141bpm [660b/km] 54cal 283/365W 15) 0.06km - 17(4:35/km) 138/139bpm [632b/km] 3cal 277/282W Add a comment |
0mi,
41:39 Cross - Strength Add a comment
8.7mi,
1:08:03Run - General
1) 1km - 5:11(5:11/km) 126/134bpm [654b/km] 56cal 284/350W
2) 1km - 4:53(4:53/km) 131/135bpm [640b/km] 56cal 285/344W 3) 1km - 4:51(4:51/km) 134/140bpm [650b/km] 56cal 283/300W 4) 1km - 4:49(4:49/km) 135/140bpm [650b/km] 55cal 286/311W 5) 1km - 4:46(4:46/km) 134/139bpm [640b/km] 53cal 286/308W 6) 1km - 4:45(4:45/km) 136/140bpm [646b/km] 54cal 288/318W 7) 1km - 4:50(4:50/km) 138/140bpm [667b/km] 54cal 291/326W 8) 1km - 4:49(4:49/km) 137/140bpm [660b/km] 53cal 290/306W 9) 1km - 4:48(4:48/km) 137/139bpm [657b/km] 52cal 288/309W 10) 1km - 4:46(4:46/km) 138/141bpm [658b/km] 52cal 292/328W 11) 1km - 4:50(4:50/km) 137/140bpm [662b/km] 52cal 287/314W 12) 1km - 4:54(4:54/km) 138/140bpm [676b/km] 53cal 283/301W 13) 1km - 4:45(4:45/km) 138/141bpm [657b/km] 54cal 290/317W 14) 1km - 4:49(4:49/km) 138/141bpm [666b/km] 58cal 286/319W 15) 0.06km - 15(4:29/km) 138/139bpm [619b/km] 3cal 277/288W Add a comment |
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Wed 30th Oct
Oct 30
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Thu 31st Oct
Oct 31
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Fri 1st Nov
Nov 1
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Sat 2nd Nov
Nov 2
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Sun 3rd Nov
Nov 3
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Mon 4th Nov
Nov 4
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Tue 5th Nov
Nov 5
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8.7mi,
1:07:54 Run - General
1) 1km - 5:11(5:11/km) 127/137bpm [658b/km] 57cal 288/354W
2) 1km - 4:56(4:56/km) 132/140bpm [650b/km] 56cal 285/336W 3) 1km - 4:51(4:51/km) 133/138bpm [646b/km] 56cal 282/302W 4) 1km - 4:52(4:52/km) 134/140bpm [652b/km] 55cal 284/307W 5) 1km - 4:50(4:50/km) 133/138bpm [643b/km] 54cal 286/354W 6) 1km - 4:45(4:45/km) 134/138bpm [637b/km] 53cal 286/305W 7) 1km - 4:46(4:46/km) 135/141bpm [643b/km] 53cal 289/327W 8) 1km - 4:47(4:47/km) 136/140bpm [651b/km] 53cal 288/305W 9) 1km - 4:47(4:47/km) 136/139bpm [651b/km] 53cal 283/299W 10) 1km - 4:48(4:48/km) 138/142bpm [662b/km] 54cal 286/308W 11) 1km - 4:46(4:46/km) 138/143bpm [658b/km] 52cal 286/320W 12) 1km - 4:48(4:48/km) 139/142bpm [667b/km] 53cal 282/293W 13) 1km - 4:46(4:46/km) 139/143bpm [662b/km] 54cal 284/300W 14) 1km - 4:47(4:47/km) 138/141bpm [659b/km] 55cal 281/331W 15) 0.06km - 15(4:24/km) 137/139bpm [603b/km] 3cal 280/284W Add a comment |
2.4mi,
20:31 Run - General
1) 1km - 5:27(5:27/km) 140/147bpm [762b/km] 63cal 267/330W
2) 1km - 5:17(5:17/km) 144/149bpm [760b/km] 64cal 274/366W 3) 1km - 5:22(5:22/km) 140/145bpm [750b/km] 60cal 266/321W 4) 0.79km - 4:26(5:37/km) 135/142bpm [757b/km] 47cal 261/282W Add a comment
3.2mi,
17:28Run - General
1) 1km - 3:27(3:27/km) 159/167bpm [548b/km] 47cal 380/453W
2) 1km - 3:28(3:28/km) 169/173bpm [585b/km] 51cal 382/432W 3) 1km - 3:29(3:29/km) 175/180bpm [609b/km] 53cal 382/444W 4) 1km - 3:27(3:27/km) 178/180bpm [615b/km] 54cal 381/408W 5) 1km - 3:25(3:25/km) 179/181bpm [613b/km] 55cal 377/433W 6) 0.06km - 12(3:10/km) 180/180bpm [571b/km] 3cal 420/429W Add a comment
1.4mi,
11:38Run - General
1) 1km - 5:13(5:13/km) 123/136bpm [643b/km] 53cal 278/334W
2) 1km - 5:06(5:06/km) 134/142bpm [684b/km] 57cal 282/352W 3) 0.22km - 1:18(5:50/km) 137/144bpm [800b/km] 15cal 260/304W Add a comment |
8.1mi,
1:22:54 Run - Track Session
1) 13km - 1:22:54(6:23/km) 111/123bpm [708b/km] 722cal 222/320W
Add a comment |
8.7mi,
1:07:44 Run - General
1) 1km - 5:15(5:15/km) 125/134bpm [656b/km] 57cal 282/355W
2) 1km - 4:54(4:54/km) 134/138bpm [658b/km] 56cal 292/342W 3) 1km - 4:53(4:53/km) 133/137bpm [649b/km] 55cal 286/303W 4) 1km - 4:51(4:51/km) 134/138bpm [651b/km] 55cal 291/338W 5) 1km - 4:52(4:52/km) 132/138bpm [643b/km] 54cal 281/345W 6) 1km - 4:48(4:48/km) 134/138bpm [644b/km] 54cal 291/311W 7) 1km - 4:44(4:44/km) 138/142bpm [653b/km] 54cal 294/331W 8) 1km - 4:46(4:46/km) 138/141bpm [658b/km] 54cal 295/310W 9) 1km - 4:45(4:45/km) 138/143bpm [655b/km] 53cal 293/333W 10) 1km - 4:44(4:44/km) 139/144bpm [659b/km] 53cal 292/315W 11) 1km - 4:43(4:43/km) 138/143bpm [651b/km] 53cal 294/327W 12) 1km - 4:43(4:43/km) 139/142bpm [656b/km] 52cal 293/310W 13) 1km - 4:45(4:45/km) 140/143bpm [664b/km] 53cal 297/326W 14) 1km - 4:44(4:44/km) 138/142bpm [653b/km] 56cal 292/340W 15) 0.06km - 16(4:24/km) 140/141bpm [616b/km] 3cal 281/289W Add a comment |
13.1mi,
1:37:49 Run - General
1) 1km - 5:06(5:06/km) 122/134bpm [622b/km] 55cal 289/358W
2) 1km - 4:47(4:47/km) 133/139bpm [636b/km] 56cal 292/354W 3) 1km - 4:34(4:34/km) 138/142bpm [631b/km] 55cal 301/320W 4) 1km - 4:36(4:36/km) 140/144bpm [643b/km] 55cal 303/320W 5) 1km - 4:41(4:41/km) 139/144bpm [650b/km] 54cal 296/319W 6) 1km - 4:38(4:38/km) 140/144bpm [649b/km] 55cal 297/317W 7) 1km - 4:37(4:37/km) 141/144bpm [650b/km] 54cal 299/336W 8) 1km - 4:37(4:37/km) 142/145bpm [655b/km] 54cal 298/317W 9) 1km - 4:35(4:35/km) 143/147bpm [656b/km] 54cal 300/315W 10) 1km - 4:38(4:38/km) 143/146bpm [663b/km] 54cal 298/313W 11) 1km - 4:38(4:38/km) 143/147bpm [662b/km] 53cal 296/316W 12) 1km - 4:36(4:36/km) 144/148bpm [662b/km] 53cal 300/337W 13) 1km - 4:36(4:36/km) 145/147bpm [666b/km] 53cal 299/314W 14) 1km - 4:35(4:35/km) 145/147bpm [664b/km] 54cal 300/318W 15) 1km - 4:35(4:35/km) 144/148bpm [660b/km] 54cal 299/332W 16) 1km - 4:37(4:37/km) 144/148bpm [664b/km] 53cal 299/324W 17) 1km - 4:37(4:37/km) 145/148bpm [669b/km] 54cal 302/331W 18) 1km - 4:35(4:35/km) 146/148bpm [669b/km] 55cal 304/322W 19) 1km - 4:38(4:38/km) 146/150bpm [676b/km] 56cal 301/336W 20) 1km - 4:35(4:35/km) 147/150bpm [673b/km] 55cal 301/318W 21) 1km - 4:35(4:35/km) 147/152bpm [674b/km] 55cal 300/358W 22) 0.1km - 27(4:24/km) 147/148bpm [646b/km] 5cal 293/304W Add a comment |
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5mi,
41:42 Run - General
1) 1km - 5:18(5:18/km) 130/149bpm [688b/km] 57cal 261/338W
2) 1km - 5:28(5:28/km) 147/153bpm [804b/km] 66cal 299/338W 3) 1km - 5:14(5:14/km) 146/153bpm [764b/km] 63cal 285/348W 4) 1km - 5:09(5:09/km) 142/146bpm [731b/km] 62cal 277/327W 5) 1km - 5:09(5:09/km) 141/145bpm [727b/km] 59cal 270/323W 6) 1km - 5:15(5:15/km) 144/149bpm [756b/km] 61cal 291/375W 7) 1km - 4:59(4:59/km) 136/140bpm [677b/km] 52cal 262/283W 8) 1km - 4:58(4:58/km) 137/145bpm [681b/km] 52cal 268/297W 9) 0.04km - 12(4:57/km) 147/149bpm [728b/km] 2cal 295/310W Add a comment |
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Wed 6th Nov
Nov 6
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Thu 7th Nov
Nov 7
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Fri 8th Nov
Nov 8
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Sat 9th Nov
Nov 9
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Sun 10th Nov
Nov 10
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Mon 11th Nov
Nov 11
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Tue 12th Nov
Nov 12
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7.5mi,
1:02:05 Run - General
1) 1km - 5:15(5:15/km) 128/147bpm [672b/km] 56cal 263/341W
2) 1km - 5:24(5:24/km) 145/152bpm [782b/km] 64cal 303/364W 3) 1km - 5:11(5:11/km) 144/152bpm [747b/km] 61cal 287/349W 4) 1km - 5:04(5:04/km) 137/144bpm [694b/km] 55cal 273/336W 5) 1km - 5:12(5:12/km) 138/147bpm [717b/km] 56cal 281/343W 6) 1km - 5:02(5:02/km) 131/142bpm [658b/km] 50cal 259/278W 7) 1km - 5:18(5:18/km) 140/148bpm [742b/km] 58cal 281/333W 8) 1km - 5:11(5:11/km) 139/145bpm [721b/km] 55cal 272/323W 9) 1km - 5:03(5:03/km) 137/141bpm [691b/km] 53cal 273/312W 10) 1km - 5:18(5:18/km) 140/147bpm [742b/km] 59cal 284/337W 11) 1km - 5:00(5:00/km) 134/142bpm [671b/km] 54cal 260/339W 12) 1km - 4:51(4:51/km) 135/140bpm [656b/km] 51cal 269/304W 13) 0.06km - 16(4:38/km) 142/143bpm [659b/km] 3cal 289/292W Add a comment |
3.8mi,
32:21 Run - General
1) 1km - 5:25(5:25/km) 123/141bpm [666b/km] 53cal 248/334W
2) 1km - 5:36(5:36/km) 141/149bpm [791b/km] 65cal 297/351W 3) 1km - 5:25(5:25/km) 139/148bpm [753b/km] 61cal 275/331W 4) 1km - 5:18(5:18/km) 135/141bpm [715b/km] 57cal 278/332W 5) 1km - 5:11(5:11/km) 131/144bpm [680b/km] 51cal 252/335W 6) 1km - 5:15(5:15/km) 130/136bpm [684b/km] 51cal 252/275W 7) 0.03km - 10(4:57/km) 136/137bpm [672b/km] 2cal 273/275W Add a comment
6.3mi,
50:05Run - General
1) 1km - 5:15(5:15/km) 118/138bpm [619b/km] 50cal 256/346W
2) 1km - 5:16(5:16/km) 141/147bpm [742b/km] 61cal 305/362W 3) 1km - 5:03(5:03/km) 142/151bpm [717b/km] 58cal 298/358W 4) 1km - 4:51(4:51/km) 134/143bpm [649b/km] 52cal 279/342W 5) 1km - 5:00(5:00/km) 141/149bpm [704b/km] 55cal 295/346W 6) 1km - 4:56(4:56/km) 140/143bpm [692b/km] 54cal 285/316W 7) 1km - 5:01(5:01/km) 139/144bpm [698b/km] 54cal 285/329W 8) 1km - 4:59(4:59/km) 142/147bpm [707b/km] 56cal 297/371W 9) 1km - 4:46(4:46/km) 135/144bpm [643b/km] 49cal 266/296W 10) 1km - 4:43(4:43/km) 138/146bpm [651b/km] 49cal 277/317W 11) 0.05km - 15(4:42/km) 147/147bpm [690b/km] 3cal 308/313W Add a comment |
7.5mi,
1:01:38 Run - General
1) 1km - 5:23(5:23/km) 125/143bpm [672b/km] 55cal 256/294W
2) 1km - 5:24(5:24/km) 143/149bpm [772b/km] 60cal 258/273W 3) 1km - 5:12(5:12/km) 143/157bpm [745b/km] 59cal 265/277W 4) 1km - 5:08(5:08/km) 135/140bpm [692b/km] 55cal 270/278W 5) 1km - 5:11(5:11/km) 141/147bpm [731b/km] 57cal 263/281W 6) 1km - 5:04(5:04/km) 137/144bpm [693b/km] 54cal 274/281W 7) 1km - 5:10(5:10/km) 141/149bpm [727b/km] 56cal 271/282W 8) 1km - 5:00(5:00/km) 141/155bpm [705b/km] 56cal 275/290W 9) 1km - 5:00(5:00/km) 140/146bpm [700b/km] 55cal 280/292W 10) 1km - 5:07(5:07/km) 145/151bpm [743b/km] 58cal 270/277W 11) 1km - 4:52(4:52/km) 137/149bpm [667b/km] 56cal 283/298W 12) 1km - 4:53(4:53/km) 137/144bpm [668b/km] 58cal 285/295W 13) 0.05km - 15(4:42/km) 146/147bpm [687b/km] 3cal 282/284W Add a comment |
3.8mi,
31:30 Run - General
1) 1km - 5:24(5:24/km) 120/132bpm [648b/km] 54cal 255/284W
2) 1km - 5:26(5:26/km) 136/144bpm [738b/km] 58cal 258/273W 3) 1km - 5:00(5:00/km) 126/133bpm [631b/km] 52cal 278/314W 4) 1km - 5:13(5:13/km) 135/144bpm [704b/km] 57cal 269/364W 5) 1km - 5:12(5:12/km) 141/151bpm [734b/km] 55cal 261/315W 6) 1km - 5:07(5:07/km) 139/150bpm [712b/km] 56cal 272/283W 7) 0.03km - 8(4:32/km) 148/148bpm [671b/km] 2cal 267/269W Add a comment |
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7.5mi,
1:01:08 Run - General
1) 1km - 5:19(5:19/km) 120/138bpm [638b/km] 52cal 256/353W
2) 1km - 5:21(5:21/km) 142/149bpm [760b/km] 63cal 313/372W 3) 1km - 5:11(5:11/km) 140/150bpm [725b/km] 59cal 291/352W 4) 1km - 4:59(4:59/km) 135/142bpm [673b/km] 53cal 278/334W 5) 1km - 5:06(5:06/km) 140/145bpm [715b/km] 57cal 288/339W 6) 1km - 4:58(4:58/km) 138/140bpm [685b/km] 53cal 274/286W 7) 1km - 5:10(5:10/km) 142/149bpm [734b/km] 57cal 294/340W 8) 1km - 4:55(4:55/km) 140/153bpm [689b/km] 52cal 273/350W 9) 1km - 5:01(5:01/km) 141/147bpm [708b/km] 55cal 274/316W 10) 1km - 5:11(5:11/km) 147/153bpm [762b/km] 60cal 292/362W 11) 1km - 4:54(4:54/km) 137/149bpm [672b/km] 49cal 260/296W 12) 1km - 4:49(4:49/km) 139/148bpm [669b/km] 49cal 272/302W 13) 0.05km - 13(4:16/km) 148/149bpm [632b/km] 2cal 310/317W Add a comment |
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Wed 13th Nov
Nov 13
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Thu 14th Nov
Nov 14
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Fri 15th Nov
Nov 15
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Sat 16th Nov
Nov 16
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Sun 17th Nov
Nov 17
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Mon 18th Nov
Nov 18
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Tue 19th Nov
Nov 19
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5mi,
41:35 Run - General
1) 1km - 5:19(5:19/km) 124/143bpm [658b/km] 53cal 259/347W
2) 1km - 5:27(5:27/km) 145/153bpm [790b/km] 64cal 302/353W 3) 1km - 5:15(5:15/km) 144/152bpm [755b/km] 60cal 283/346W 4) 1km - 5:04(5:04/km) 138/145bpm [700b/km] 54cal 271/323W 5) 1km - 5:12(5:12/km) 142/151bpm [738b/km] 60cal 280/361W 6) 1km - 5:08(5:08/km) 141/149bpm [724b/km] 56cal 270/350W 7) 1km - 4:57(4:57/km) 137/142bpm [678b/km] 50cal 258/283W 8) 1km - 5:03(5:03/km) 145/162bpm [731b/km] 56cal 294/389W 9) 0.04km - 11(4:47/km) 159/160bpm [760b/km] 2cal 289/295W Add a comment |
5mi,
41:54 Run - Treadmill
1) 1km - 4:56(4:56/km) 127/136bpm [626b/km] 48cal 275/326W
2) 1km - 4:44(4:44/km) 136/143bpm [644b/km] 50cal 287/317W 3) 1km - 4:40(4:40/km) 137/141bpm [640b/km] 49cal 291/333W 4) 1km - 4:47(4:47/km) 138/142bpm [661b/km] 49cal 283/322W 5) 1km - 4:47(4:47/km) 138/140bpm [661b/km] 48cal 284/302W 6) 1km - 4:49(4:49/km) 138/140bpm [664b/km] 47cal 283/293W 7) 1km - 4:57(4:57/km) 135/141bpm [668b/km] 44cal 276/318W 8) 1km - 4:50(4:50/km) 137/139bpm [663b/km] 44cal 282/292W 9) 0.54km - 3:24(6:19/km) 135/138bpm [854b/km] 26cal 215/315W Add a comment |
7.5mi,
59:08 Run - General
1) 1km - 5:11(5:11/km) 126/135bpm [654b/km] 54cal 287/348W
2) 1km - 4:57(4:57/km) 135/141bpm [668b/km] 55cal 294/351W 3) 1km - 4:55(4:55/km) 136/140bpm [670b/km] 54cal 290/301W 4) 1km - 4:54(4:54/km) 138/143bpm [675b/km] 54cal 289/316W 5) 1km - 4:55(4:55/km) 137/141bpm [673b/km] 53cal 286/321W 6) 1km - 4:55(4:55/km) 137/140bpm [673b/km] 53cal 286/306W 7) 1km - 4:51(4:51/km) 136/140bpm [659b/km] 51cal 291/333W 8) 1km - 4:53(4:53/km) 137/142bpm [668b/km] 51cal 287/297W 9) 1km - 4:50(4:50/km) 137/141bpm [662b/km] 50cal 287/310W 10) 1km - 4:53(4:53/km) 137/141bpm [669b/km] 52cal 289/304W 11) 1km - 4:50(4:50/km) 137/142bpm [662b/km] 55cal 288/321W 12) 1km - 4:47(4:47/km) 137/141bpm [655b/km] 56cal 290/323W 13) 0.06km - 18(4:45/km) 138/140bpm [656b/km] 3cal 280/282W Add a comment |
8.7mi,
1:07:28 Run - General
1) 1km - 5:01(5:01/km) 123/135bpm [617b/km] 54cal 295/400W
2) 1km - 4:50(4:50/km) 135/139bpm [653b/km] 56cal 300/364W 3) 1km - 4:46(4:46/km) 137/141bpm [654b/km] 56cal 295/307W 4) 1km - 4:49(4:49/km) 137/142bpm [660b/km] 55cal 292/309W 5) 1km - 4:44(4:44/km) 136/139bpm [644b/km] 54cal 292/305W 6) 1km - 4:45(4:45/km) 138/140bpm [656b/km] 54cal 293/313W 7) 1km - 4:49(4:49/km) 139/143bpm [670b/km] 54cal 292/338W 8) 1km - 4:49(4:49/km) 139/142bpm [668b/km] 54cal 292/307W 9) 1km - 4:44(4:44/km) 138/142bpm [654b/km] 52cal 293/310W 10) 1km - 4:48(4:48/km) 139/142bpm [667b/km] 52cal 291/313W 11) 1km - 4:48(4:48/km) 138/141bpm [663b/km] 53cal 294/338W 12) 1km - 4:50(4:50/km) 139/141bpm [672b/km] 54cal 288/306W 13) 1km - 4:42(4:42/km) 139/142bpm [654b/km] 55cal 294/319W 14) 1km - 4:45(4:45/km) 138/143bpm [655b/km] 58cal 291/350W 15) 0.06km - 17(4:30/km) 139/140bpm [625b/km] 4cal 285/289W Add a comment |
3mi,
25:59 Run - General
1) 1km - 5:13(5:13/km) 131/138bpm [683b/km] 58cal 264/333W
2) 1km - 5:09(5:09/km) 138/142bpm [711b/km] 61cal 271/283W 3) 1km - 5:24(5:24/km) 135/139bpm [728b/km] 61cal 259/264W 4) 1km - 5:26(5:26/km) 131/135bpm [711b/km] 57cal 255/263W 5) 0.89km - 4:48(5:25/km) 132/137bpm [714b/km] 52cal 261/273W Add a comment
8.7mi,
1:04:12Run - General
1) 1km - 5:00(5:00/km) 129/138bpm [645b/km] 54cal 272/302W
2) 1km - 4:50(4:50/km) 138/143bpm [667b/km] 57cal 289/335W 3) 1km - 4:43(4:43/km) 141/144bpm [665b/km] 57cal 295/305W 4) 1km - 4:41(4:41/km) 141/144bpm [661b/km] 56cal 297/320W 5) 1km - 4:38(4:38/km) 140/143bpm [648b/km] 54cal 301/317W 6) 1km - 4:36(4:36/km) 144/147bpm [664b/km] 56cal 301/313W 7) 1km - 4:40(4:40/km) 146/149bpm [681b/km] 58cal 299/324W 8) 1km - 4:41(4:41/km) 145/148bpm [680b/km] 57cal 296/302W 9) 1km - 4:23(4:23/km) 150/156bpm [657b/km] 56cal 314/339W 10) 1km - 4:22(4:22/km) 155/157bpm [677b/km] 57cal 317/333W 11) 1km - 4:20(4:20/km) 156/158bpm [677b/km] 57cal 319/347W 12) 1km - 4:25(4:25/km) 156/159bpm [688b/km] 58cal 312/324W 13) 1km - 4:18(4:18/km) 157/160bpm [675b/km] 57cal 320/335W 14) 1km - 4:23(4:23/km) 156/159bpm [683b/km] 58cal 318/350W 15) 0.05km - 12(4:00/km) 156/156bpm [625b/km] 3cal 316/325W Add a comment |
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8.5mi,
1:09:34 Run - Treadmill
1) 1km - 5:25(5:25/km) 128/142bpm [694b/km] 56cal 250/312W
2) 1km - 5:13(5:13/km) 139/143bpm [725b/km] 62cal 261/268W 3) 1km - 5:09(5:09/km) 143/153bpm [736b/km] 63cal 264/359W 4) 0.87km - 4:24(5:04/km) 146/153bpm [740b/km] 54cal 267/376W 5) 1km - 4:47(4:47/km) 158/162bpm [755b/km] 65cal 276/374W 6) 0.05km - 13(4:51/km) 161/161bpm [780b/km] 3cal 267/276W 7) 0.19km - 1:00(5:12/km) 153/162bpm [796b/km] 13cal 269/371W 8) 1km - 4:54(4:54/km) 160/164bpm [783b/km] 67cal 269/292W 9) 0.02km - 6(4:52/km) 162/162bpm [788b/km] 1cal 270/273W 10) 0.19km - 1:00(5:10/km) 154/161bpm [797b/km] 13cal 270/371W 11) 1km - 4:54(4:54/km) 160/165bpm [785b/km] 67cal 270/299W 12) 0.02km - 6(4:51/km) 162/163bpm [785b/km] 1cal 274/275W 13) 0.19km - 1:00(5:12/km) 155/162bpm [805b/km] 13cal 269/314W 14) 1km - 4:56(4:56/km) 163/167bpm [803b/km] 68cal 271/296W 15) 0.02km - 4(4:40/km) 164/164bpm [766b/km] 1cal 278/279W 16) 0.19km - 1:00(5:13/km) 158/164bpm [825b/km] 13cal 267/329W 17) 1km - 4:54(4:54/km) 164/169bpm [803b/km] 68cal 273/346W 18) 0.02km - 6(4:47/km) 168/168bpm [804b/km] 1cal 281/286W 19) 0.21km - 1:01(4:55/km) 159/167bpm [781b/km] 13cal 285/342W 20) 1km - 4:56(4:56/km) 165/169bpm [813b/km] 69cal 269/323W 21) 0.02km - 6(5:04/km) 166/167bpm [842b/km] 1cal 267/268W 22) 1km - 5:13(5:13/km) 151/166bpm [787b/km] 58cal 264/328W 23) 1km - 5:18(5:18/km) 145/148bpm [770b/km] 42cal 260/339W 24) 0.72km - 3:50(5:19/km) 144/147bpm [766b/km] 29cal 259/279W Add a comment |