MikeC

Last on at 7pm, 7th Nov 2024

M70

Wahoo (68)

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Recent Training
6th Nov	General	3.7mi	36:29
5th Nov	General	4.5mi	45:11
2nd Nov	General	0.8mi	8:29
2nd Nov	General	3.1mi	28:35
1st Nov	General	3.1mi	31:05

12 Month Benchmarks	Run
Mile	7:44
5k	24:39
5mi	41:39
10k	51:50
10mi	1:27:23
Half	1:55:03
20mi	2:58:20

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Best Times
Best WAVA

Dist	Races	2019	2021	2022	2023	2024	PB	WB
5km	38	21:12 79.69	21:41 80.42	22:27 77.67	24:39 72.58	26:02 68.73	21:12 6:49/mi	80.42
5.1km	1			23:04 76.86			23:04 7:18/mi	76.86
4mi	2	27:35 79.69					27:35 6:54/mi	79.69
5mi	11	34:46 79.66	34:44 82.14	38:19 75.31	40:27 72.21	44:01 67.26	34:44 6:57/mi	82.14
10km	23	43:53 79.04	43:25 82.33	44:22 80.56	51:40 70.47	53:58 68.60	43:25 6:59/mi	82.33
10mi	7	1:12:07 80.60		1:12:59 81.30			1:12:07 7:13/mi	81.30
13.1mi	6			1:36:39 81.43		1:57:04 68.81	1:36:39 7:23/mi	81.43
20mi	2					2:59:00 70.76	2:59:00 8:57/mi	70.76

2024		Result	WAVA	Distance
13 Oct	Lightning Bolt 10K - Race 5 SB	53:58	68.60	10km
8 Sep	Compton Bassett 5m SB	44:01	67.26	5mi
21 Jul	Lightning Bolt 10K - Race 3			10km
14 Apr	Lightning Bolt 10K - Race 1	54:06	67.56	10km
23 Mar	Fission 20 PB	2:59:00	70.76	20mi
3 Mar	Admiral City of Newport Half Marathon	1:57:18	68.67	13.1mi
18 Feb	Cardiff 20 mile	3:05:55	68.13	20mi
3 Feb	Riverfront parkrun SB	26:02	68.73	5km
21 Jan	Farnborough Half Marathon SB	1:57:04	68.81	13.1mi
2023		Result	WAVA	Distance
25 Nov	Riverfront parkrun SB	24:39	72.58	5km
19 Nov	Total Guide Chilly 10k	52:28	69.66	10km
11 Nov	Riverfront parkrun	24:49	72.10	5km
5 Nov	Guy Fawkes 5 SB	40:27	72.21	5mi
29 Oct	Lightning Bolt 10K - Race 5	52:13	70.00	10km
21 Oct	The Old Showfield parkrun	25:15	70.86	5km
15 Oct	Hove Prom 10k	51:52	70.47	10km
7 Oct	Riverfront parkrun	24:49	72.10	5km
1 Oct	West Pinchbeck 10k	52:48	69.22	10km
23 Sep	Riverfront parkrun	25:13	70.95	5km
17 Sep	GLASTONBURY LEVELS 10K	53:39	68.13	10km
10 Sep	Lightning Bolt 10K - Race 4	53:49	67.92	10km
2 Sep	The Old Showfield parkrun	25:54	69.08	5km
26 Aug	Chipping Sodbury parkrun	26:54	66.51	5km
20 Aug	Compton Bassett 5m	43:31	67.13	5mi
13 Aug	Lightning Bolt 10K - Race 3	55:55	64.60	10km
5 Aug	Bassingham Bash 5			5mi
1 Jul	the Old Showfield 5km	27:39	63.86	5km
26 Mar	Lightning Bolt 10K - Race 1 SB	51:40	69.92	10km
18 Mar	The Old Showfield parkrun	25:27	69.38	5km
4 Mar	The Old Showfield parkrun	26:13	67.35	5km
2022		Result	WAVA	Distance
29 Oct	The Old Showfield parkrun	23:39	74.66	5km
22 Oct	Chipping Sodbury parkrun	24:44	71.39	5km
16 Oct	Cabbage Patch 10	1:21:07	73.95	10mi
9 Oct	Langley Burrell Lightning Bolt 10k - October	47:46	75.63	10km
2 Oct	Hanney 5 SB	38:19	75.31	5mi
25 Sep	Great Bristol 10k	48:04	75.16	10km
18 Sep	Oldbury 10 Mile	1:20:29	74.54	10mi
10 Sep	bassingham bash	38:59	74.02	5mi
3 Sep	Chipping Sodbury parkrun	24:42	71.48	5km
27 Aug	Chipping Sodbury parkrun	24:20	72.56	5km
21 Aug	Compton Bassett 5m	39:53	72.35	5mi
13 Aug	The Old Showfield parkrun	24:04	72.46	5km
6 Aug	Chipping Sodbury parkrun	24:20	71.66	5km
30 Jul	Magor 10K	49:12	72.65	10km
24 Jul	The Age Grader	40:06	71.15	5mi
16 Jul	The Old Showfield parkrun	24:45	70.46	5km
9 Jul	Chipping Sodbury parkrun	25:03	69.61	5km
15 May	Chester Half Marathon	1:42:30	76.79	13.1mi
23 Apr	British Masters Road Relays PB	23:04	76.86	5.08km
10 Apr	White Horse Half Marathon PB	1:36:39	81.43	13.1mi
3 Apr	Salisbury 10 Mile Road Race SB	1:12:59	81.30	10mi
26 Mar	Severn Bridge parkrun SB	22:27	77.67	5km
19 Mar	The Old Showfield parkrun	22:39	76.99	5km
13 Mar	Chippenham 10m	1:15:23	78.72	10mi
6 Mar	Trafford 10K SB	44:22	80.56	10km
27 Feb	Bourton 10k	45:09	79.17	10km
6 Feb	Great Bentley Half Marathon	1:41:52	77.26	13.1mi
30 Jan	Staverton 10	1:16:43	77.35	10mi
23 Jan	Farnborough Half Marathon	1:41:58	77.19	13.1mi
2021		Result	WAVA	Distance
12 Dec	Telford 10K	43:53	81.45	10km
21 Nov	BMAF 10k	44:14	80.81	10km
7 Nov	Guy Fawkes 5m PB	34:44	82.14	5mi
24 Oct	Newport 10K PB	43:25	82.33	10km
9 Oct	The Old Showground Park Run	21:50	79.87	5km
3 Oct	Berkeley 10k	44:08	80.99	10km
29 Sep	South West PB series SB	21:41	80.42	5km
19 Sep	GLASTONBURY LEVELS 10K	43:46	81.67	10km
5 Sep	Thame 10k	44:53	79.64	10km
29 Aug	Headington 5	36:01	79.21	5mi
15 Aug	Jon Ward Hereford 5k	21:45	79.26	5km
10 Aug	westbury 5k	22:00	78.36	5km
25 Jul	The Age Grader	36:00	78.44	5mi
13 Jul	westbury 5k	22:03	78.18	5km
22 Jun	Run Exe 5k series	22:39	76.11	5km
2 Jun	Hereford couriers 5k Series Race 3	21:51	78.90	5km
5 May	Hereford Couriers 5k Series race 2	22:06	78.00	5km
29 Apr	Exeter Turn & Burn	22:25	76.90	5km
7 Apr	Hereford Couriers 5k series race 1	22:43	75.89	5km
2019		Result	WAVA	Distance
1 Sep	Oldbury 10 Miler PB	1:12:07	80.60	10mi
20 Aug	westbury 5k	21:32	79.22	5km
13 Aug	Rose Inn Series Race 4	27:54	78.79	4mi
27 Jul	Magor 10K	44:26	78.06	10km
16 Jul	westbury 5k	21:20	79.19	5km
3 Jul	aberavon 5k	21:38	78.10	5km
21 Jun	Notts 10	1:12:45	79.10	10mi
18 Jun	AVR Westbury 5K– Race 2	21:47	77.56	5km
5 Jun	aberavon 5k	21:45	77.68	5km
25 May	Bryn Bach parkrun PB	21:12	79.69	5km
21 May	AVR Westbury 5k – Race 1	21:34	78.34	5km
14 May	Rose Inn Series Race 1 PB	27:35	79.69	4mi
24 Feb	Bourton 10k SB	43:53	79.04	10km
20 Jan	Linda Franks Race SB	34:46	79.66	5mi

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	192	169	203	145	130	105	95	113	133	109	15	0	1409
2024	0	0	0	0	0	0	0	0	0	0	0	0	0
2023	119	118	131	0	22	52	67	119	119	146	153	158	1205
2022	154	136	162	149	108	125	143	152	149	149	91	53	1570
2021	108	110	144	144	137	135	151	160	158	160	150	103	1660
2020	87	95	129	131	146	138	152	87	74	86	93	126	1346
2019	27	127	154	140	150	172	154	171	154	107	109	83	1549

Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18
-	6.2mi, 53:59 Run - Race 1) 1km - 5:25(5:25/km) 139/151bpm [753b/km] 72cal 329/374W 2) 1km - 5:25(5:25/km) 149/151bpm [806b/km] 75cal 323/347W 3) 1km - 5:25(5:25/km) 153/155bpm [830b/km] 76cal 317/361W 4) 1km - 5:26(5:26/km) 154/156bpm [837b/km] 77cal 305/328W 5) 1km - 5:24(5:24/km) 154/157bpm [833b/km] 76cal 308/326W 6) 1km - 5:24(5:24/km) 157/158bpm [849b/km] 77cal 310/333W 7) 1km - 5:20(5:20/km) 159/162bpm [849b/km] 78cal 318/338W 8) 1km - 5:23(5:23/km) 161/163bpm [868b/km] 79cal 314/328W 9) 1km - 5:20(5:20/km) 163/164bpm [868b/km] 79cal 321/379W 10) 1km - 5:15(5:15/km) 169/172bpm [889b/km] 82cal 332/369W 11) 0.03km - 10(4:40/km) 172/172bpm [803b/km] 3cal 350/425W Add a comment	-	6.5mi, 1:04:02 Run - General 1) 1km - 6:28(6:28/km) 126/133bpm [814b/km] 76cal 270/353W 2) 1km - 6:23(6:23/km) 132/137bpm [843b/km] 79cal 280/330W 3) 1km - 6:06(6:06/km) 134/138bpm [818b/km] 76cal 293/399W 4) 1km - 6:05(6:05/km) 137/140bpm [833b/km] 77cal 293/353W 5) 1km - 6:10(6:10/km) 138/140bpm [852b/km] 78cal 296/318W 6) 1km - 6:05(6:05/km) 140/146bpm [851b/km] 77cal 301/408W 7) 1km - 6:02(6:02/km) 139/143bpm [839b/km] 77cal 296/348W 8) 1km - 5:58(5:58/km) 141/144bpm [841b/km] 76cal 306/384W 9) 1km - 5:52(5:52/km) 138/146bpm [810b/km] 72cal 301/354W 10) 1km - 6:03(6:03/km) 139/144bpm [842b/km] 76cal 300/318W 11) 0.48km - 2:50(5:55/km) 141/144bpm [834b/km] 36cal 314/445W Add a comment	1.6mi, 17:10 Run - General 1) 1km - 6:42(6:42/km) 129/140bpm [864b/km] 77cal 287/389W 2) 1km - 6:50(6:50/km) 135/141bpm [921b/km] 79cal 268/310W 3) 0.52km - 3:38(6:59/km) 136/141bpm [950b/km] 42cal 260/324W Add a comment 4.8mi, 47:32 Run - General 1) 1km - 6:48(6:48/km) 124/138bpm [843b/km] 78cal 270/335W 2) 1km - 6:21(6:21/km) 134/140bpm [850b/km] 79cal 281/385W 3) 1km - 6:06(6:06/km) 134/142bpm [818b/km] 75cal 289/388W 4) 1km - 6:09(6:09/km) 138/145bpm [849b/km] 78cal 318/417W 5) 1km - 6:13(6:13/km) 147/152bpm [914b/km] 81cal 300/348W 6) 1km - 5:59(5:59/km) 145/150bpm [867b/km] 77cal 306/413W 7) 1km - 5:55(5:55/km) 146/151bpm [863b/km] 77cal 326/408W 8) 0.7km - 4:02(5:44/km) 151/153bpm [867b/km] 54cal 330/395W Add a comment	5.3mi, 54:45 Run - Intervals 1) 1km - 6:26(6:26/km) 127/134bpm [817b/km] 77cal 264/306W 2) 0.65km - 4:03(6:15/km) 133/137bpm [831b/km] 50cal 274/292W 3) 0.4km - 2:06(5:15/km) 146/152bpm [768b/km] 29cal 323/349W 4) 0.13km - 1:30(11:49/km) 132/152bpm [1559b/km] 16cal 158/374W 5) 0.4km - 2:00(5:00/km) 143/154bpm [716b/km] 28cal 336/391W 6) 0.13km - 1:30(11:11/km) 134/154bpm [1498b/km] 15cal 155/389W 7) 0.4km - 2:02(5:05/km) 145/155bpm [737b/km] 28cal 320/352W 8) 0.14km - 1:30(10:45/km) 138/156bpm [1483b/km] 17cal 183/394W 9) 0.4km - 2:00(5:01/km) 148/158bpm [743b/km] 28cal 345/378W 10) 0.13km - 1:30(11:58/km) 139/158bpm [1662b/km] 16cal 139/433W 11) 0.4km - 1:54(4:46/km) 154/162bpm [733b/km] 28cal 340/375W 12) 0.14km - 1:30(11:04/km) 144/163bpm [1594b/km] 18cal 162/416W 13) 0.4km - 1:58(4:56/km) 152/161bpm [749b/km] 28cal 329/360W 14) 0.13km - 1:30(11:53/km) 142/162bpm [1687b/km] 17cal 140/425W 15) 0.4km - 1:57(4:53/km) 152/163bpm [742b/km] 28cal 352/371W 16) 0.14km - 1:30(11:02/km) 147/163bpm [1621b/km] 18cal 170/405W 17) 0.4km - 1:57(4:51/km) 154/164bpm [748b/km] 28cal 352/399W 18) 0.12km - 1:30(12:08/km) 147/164bpm [1785b/km] 18cal 146/422W 19) 0.4km - 1:56(4:51/km) 155/165bpm [752b/km] 28cal 339/396W 20) 0.13km - 1:30(11:43/km) 149/165bpm [1746b/km] 19cal 147/399W 21) 0.4km - 1:53(4:44/km) 158/167bpm [747b/km] 28cal 361/454W 22) 0.13km - 1:30(11:14/km) 150/167bpm [1685b/km] 19cal 153/436W 23) 1km - 6:09(6:09/km) 146/154bpm [898b/km] 79cal 283/303W 24) 0.54km - 3:13(5:55/km) 151/153bpm [893b/km] 43cal 292/310W 25) 0.01km - 10(23:57/km) 148/151bpm [3544b/km] 2cal 119/287W Add a comment	-
Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25
0.5mi, 4:48 Run - General 1) 0.75km - 4:48(6:26/km) 131/138bpm [842b/km] 58cal 284/327W Add a comment 3.1mi, 34:13 Run - General 1) 1km - 6:50(6:50/km) 131/139bpm [895b/km] 80cal 273/385W 2) 1km - 6:36(6:36/km) 134/138bpm [884b/km] 79cal 270/299W 3) 1km - 7:02(7:02/km) 135/139bpm [949b/km] 82cal 271/345W 4) 1km - 7:01(7:01/km) 133/138bpm [934b/km] 79cal 262/293W 5) 0.99km - 6:44(6:48/km) 131/135bpm [892b/km] 75cal 260/293W Add a comment 1.2mi, 11:32 Run - General 1) 1km - 6:23(6:23/km) 133/141bpm [850b/km] 77cal 291/364W 2) 0.87km - 5:09(5:54/km) 138/142bpm [814b/km] 67cal 300/322W Add a comment	5.1mi, 49:54 Run - General 1) 1km - 6:27(6:27/km) 125/132bpm [807b/km] 75cal 279/419W 2) 1km - 6:12(6:12/km) 133/136bpm [825b/km] 77cal 291/333W 3) 1km - 6:08(6:08/km) 136/138bpm [834b/km] 78cal 301/343W 4) 1km - 6:04(6:04/km) 137/140bpm [830b/km] 77cal 314/344W 5) 1km - 6:02(6:02/km) 139/144bpm [838b/km] 77cal 301/360W 6) 1km - 5:57(5:57/km) 142/146bpm [845b/km] 77cal 315/354W 7) 1km - 5:50(5:50/km) 146/152bpm [852b/km] 77cal 332/448W 8) 1km - 5:42(5:42/km) 147/154bpm [839b/km] 74cal 329/436W 9) 0.27km - 1:32(5:42/km) 149/153bpm [848b/km] 21cal 332/367W Add a comment	-	5.1mi, 47:10 Run - General 1) 1km - 6:07(6:07/km) 129/139bpm [789b/km] 75cal 279/347W 2) 1km - 5:53(5:53/km) 139/143bpm [818b/km] 76cal 294/314W 3) 1km - 5:50(5:50/km) 140/143bpm [818b/km] 77cal 298/319W 4) 1km - 5:47(5:47/km) 143/146bpm [827b/km] 76cal 304/324W 5) 1km - 5:41(5:41/km) 146/150bpm [830b/km] 76cal 308/359W 6) 1km - 5:36(5:36/km) 151/154bpm [845b/km] 77cal 324/374W 7) 1km - 5:33(5:33/km) 154/158bpm [853b/km] 77cal 333/398W 8) 1km - 5:16(5:16/km) 156/161bpm [821b/km] 74cal 329/441W 9) 0.27km - 1:27(5:26/km) 160/162bpm [870b/km] 21cal 355/403W Add a comment	2.5mi, 28:55 Run - General 1) 1km - 7:07(7:07/km) 122/127bpm [869b/km] 75cal 241/276W 2) 1km - 7:07(7:07/km) 124/128bpm [882b/km] 77cal 238/267W 3) 1km - 7:19(7:19/km) 125/130bpm [915b/km] 76cal 240/295W 4) 1km - 7:13(7:13/km) 124/128bpm [895b/km] 76cal 240/252W 5) 0.02km - 8(7:23/km) 123/123bpm [907b/km] 1cal 253/261W Add a comment 5.3mi, 54:26 Run - Intervals 1) 1km - 6:19(6:19/km) 126/133bpm [797b/km] 75cal 267/345W 2) 0.66km - 4:02(6:07/km) 135/140bpm [825b/km] 51cal 274/288W 3) 0.4km - 2:05(5:14/km) 146/149bpm [763b/km] 29cal 301/342W 4) 0.11km - 1:30(13:05/km) 129/149bpm [1688b/km] 15cal 134/377W 5) 0.4km - 2:03(5:07/km) 141/151bpm [722b/km] 28cal 317/394W 6) 0.13km - 1:30(11:42/km) 130/151bpm [1521b/km] 15cal 143/383W 7) 0.4km - 2:00(4:59/km) 142/153bpm [707b/km] 27cal 310/337W 8) 0.13km - 1:30(11:14/km) 135/154bpm [1517b/km] 16cal 160/365W 9) 0.4km - 1:58(4:54/km) 148/158bpm [725b/km] 27cal 317/352W 10) 0.13km - 1:30(11:18/km) 137/158bpm [1548b/km] 16cal 153/413W 11) 0.4km - 1:59(4:59/km) 147/157bpm [732b/km] 28cal 309/332W 12) 0.15km - 1:30(10:21/km) 138/157bpm [1427b/km] 17cal 175/403W 13) 0.4km - 1:59(4:59/km) 148/158bpm [736b/km] 28cal 323/370W 14) 0.13km - 1:30(11:20/km) 138/158bpm [1564b/km] 16cal 161/415W 15) 0.4km - 2:00(5:00/km) 146/158bpm [731b/km] 28cal 310/335W 16) 0.14km - 1:30(10:35/km) 139/158bpm [1471b/km] 17cal 167/361W 17) 0.4km - 1:58(4:56/km) 150/159bpm [739b/km] 28cal 319/345W 18) 0.13km - 1:30(11:10/km) 140/159bpm [1564b/km] 17cal 160/413W 19) 0.4km - 2:00(5:00/km) 150/159bpm [749b/km] 28cal 314/344W 20) 0.13km - 1:30(11:23/km) 141/159bpm [1605b/km] 16cal 152/384W 21) 0.4km - 1:59(4:56/km) 151/161bpm [746b/km] 28cal 328/357W 22) 0.17km - 1:30(9:05/km) 145/162bpm [1316b/km] 18cal 186/408W 23) 1km - 6:05(6:05/km) 141/145bpm [857b/km] 77cal 282/306W 24) 0.51km - 2:59(5:51/km) 145/147bpm [848b/km] 39cal 288/302W Add a comment	6.3mi, 1:01:39 Run - General 1) 1km - 6:12(6:12/km) 127/136bpm [787b/km] 75cal 287/333W 2) 1km - 6:10(6:10/km) 133/136bpm [821b/km] 77cal 285/310W 3) 1km - 6:08(6:08/km) 132/136bpm [810b/km] 77cal 294/324W 4) 1km - 6:05(6:05/km) 132/135bpm [804b/km] 76cal 312/330W 5) 1km - 6:08(6:08/km) 134/137bpm [822b/km] 76cal 297/354W 6) 1km - 6:09(6:09/km) 135/139bpm [831b/km] 76cal 296/331W 7) 1km - 6:02(6:02/km) 136/141bpm [820b/km] 76cal 315/421W 8) 1km - 5:50(5:50/km) 136/142bpm [794b/km] 72cal 325/381W 9) 1km - 5:59(5:59/km) 135/143bpm [808b/km] 72cal 310/359W 10) 1km - 5:52(5:52/km) 138/145bpm [809b/km] 74cal 313/379W 11) 0.18km - 1:03(5:58/km) 140/141bpm [835b/km] 13cal 319/367W Add a comment	-
Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
3.1mi, 27:41 Run - General 1) 1km - 5:29(5:29/km) 143/153bpm [784b/km] 74cal 308/364W 2) 1km - 5:34(5:34/km) 155/157bpm [862b/km] 78cal 296/400W 3) 1km - 5:39(5:39/km) 156/158bpm [880b/km] 79cal 291/334W 4) 1km - 5:35(5:35/km) 156/158bpm [872b/km] 78cal 299/318W 5) 1km - 5:24(5:24/km) 161/164bpm [869b/km] 79cal 302/379W Add a comment 1.2mi, 11:51 Run - General 1) 1km - 6:37(6:37/km) 133/139bpm [880b/km] 81cal 270/357W 2) 0.85km - 5:14(6:08/km) 137/140bpm [840b/km] 67cal 281/353W Add a comment	-	-	3.1mi, 31:15 Run - General 1) 1km - 6:17(6:17/km) 124/132bpm [779b/km] 74cal 284/350W 2) 1km - 6:18(6:18/km) 130/134bpm [820b/km] 78cal 282/302W 3) 1km - 6:21(6:21/km) 131/134bpm [832b/km] 78cal 282/300W 4) 1km - 6:13(6:13/km) 131/134bpm [815b/km] 77cal 283/298W 5) 1km - 6:03(6:03/km) 135/140bpm [817b/km] 77cal 300/344W 6) 0.01km - 2(5:47/km) 139/139bpm [803b/km] 328/329W Add a comment	-	-	3.1mi, 31:05 Run - General 1) 1km - 6:23(6:23/km) 126/137bpm [804b/km] 76cal 275/350W 2) 1km - 6:18(6:18/km) 132/137bpm [832b/km] 79cal 280/297W 3) 1km - 6:17(6:17/km) 132/135bpm [830b/km] 78cal 279/307W 4) 1km - 6:06(6:06/km) 135/139bpm [824b/km] 77cal 278/296W 5) 1km - 5:58(5:58/km) 138/143bpm [823b/km] 77cal 298/349W 6) 0.01km - 2(4:59/km) 142/142bpm [708b/km] 331/331W Add a comment
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
0.8mi, 8:29 Run - General 1) 1km - 6:24(6:24/km) 133/140bpm [852b/km] 78cal 289/321W 2) 0.34km - 2:05(6:07/km) 135/137bpm [827b/km] 26cal 299/322W Add a comment 3.1mi, 28:35 Run - General 1) 1km - 5:48(5:48/km) 132/146bpm [766b/km] 75cal 323/423W 2) 1km - 5:54(5:54/km) 140/145bpm [825b/km] 77cal 310/336W 3) 1km - 5:51(5:51/km) 145/149bpm [849b/km] 78cal 310/441W 4) 1km - 5:37(5:37/km) 150/154bpm [842b/km] 77cal 316/354W 5) 0.99km - 5:25(5:27/km) 148/151bpm [806b/km] 74cal 317/367W Add a comment	-	-	4.5mi, 45:11 Run - General 1) 1km - 6:23(6:23/km) 126/133bpm [805b/km] 76cal 277/360W 2) 1km - 6:23(6:23/km) 131/133bpm [835b/km] 78cal 271/283W 3) 1km - 6:17(6:17/km) 131/135bpm [824b/km] 78cal 282/294W 4) 1km - 6:16(6:16/km) 132/136bpm [827b/km] 78cal 283/300W 5) 1km - 6:11(6:11/km) 135/139bpm [836b/km] 77cal 287/326W 6) 1km - 6:07(6:07/km) 135/138bpm [825b/km] 77cal 288/318W 7) 1km - 6:07(6:07/km) 136/141bpm [831b/km] 77cal 290/360W 8) 0.26km - 1:27(5:37/km) 132/136bpm [742b/km] 17cal 324/393W Add a comment	3.7mi, 36:29 Run - General 1) 1km - 6:26(6:26/km) 125/133bpm [805b/km] 75cal 291/400W 2) 1km - 6:17(6:17/km) 129/132bpm [810b/km] 77cal 291/316W 3) 1km - 6:10(6:10/km) 133/136bpm [819b/km] 77cal 303/317W 4) 1km - 6:01(6:01/km) 135/139bpm [812b/km] 76cal 309/324W 5) 1km - 5:52(5:52/km) 137/139bpm [804b/km] 75cal 322/385W 6) 0.99km - 5:42(5:47/km) 140/146bpm [810b/km] 74cal 318/398W Add a comment	-	-

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