Llamadance

Last on at 1pm, 19th May 2024

M50 Cardiganshire

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Races
152
Miles
22477
Miles
22
Miles
5124
Miles
1053
WAVA
73.36%
Mile
5:43
5k
20:10
10k
39:44
10M
1:21:39
Half
1:30:11
Mara
3:33:33

About Me
Started running in Oct 2004. Still going. Show More...

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Recent Blogs
Thank you Fetchies!	Apr 2023
Please help my daughter with her dissertation	Apr 2023
Clarendon Marathon - an uncomfortable PW	Oct 2018
Littledown Marathon	Jul 2017
Stirling Marathon	May 2017

My parkrun
Aberystwyth parkrun

Recent Training
19th May	General	1.8mi	59:54
19th May	Yoga	0mi	24:26
19th May	General	5.1mi	50:24
18th May	Yoga	0mi	20:11
18th May	Long Run	11.3mi	1:50:49

12 Month Benchmarks	Run	Bike
Mile	6:16	1:56
5k	20:49	7:27
5mi	35:01	12:36
10k	43:38	16:16
10mi	1:15:36	32:16
Half	1:39:11	0
20mi	3:12:41	0
Mara	4:35:29	0

Recent Pictures	Show more

2024 Targets	Set your targets
Run 2175 Walk 311

Recent Threads
Strands (a new NYT game)
Wordle fans
Connections (Only Connect fans)
Days in a Row watch - have you got Days in a Row?

Followers (27)

Badges Collected	See available badges
+ 285 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
0.2km	1										33 69.25										33 4:26/mi	69.25
1mi	7			5:51 66.60	5:43 68.65	5:46 68.54	6:01 66.17	6:53 58.69			6:26 64.22										5:43 5:43/mi	68.65
3.4km	1											14:18 66.00									14:18 6:46/mi	66.00
5km	70				20:45 64.27	20:10 66.61			21:07 65.53	21:11 65.82	22:08 63.48	21:39 65.40	20:34 69.38	22:07 65.02	21:04 68.80	23:46 61.47	22:25 65.69	20:29 72.47	20:24 73.36	20:43 72.84	20:10 6:29/mi	73.36
3.2mi	1				53:03 25.91																53:03 16:35/mi	25.91
3.7mi	1					27:16 58.93															27:16 7:22/mi	58.93
3.9mi	1					25:37 66.16															25:37 6:34/mi	66.16
6.5km	1		29:33 58.19																		29:33 7:19/mi	58.19
7km	1									37:54 51.92											37:54 8:43/mi	51.92
6mi	1			43:08 60.13																	43:08 7:11/mi	60.13
10km	28		45:30 58.79	40:42 66.04	39:44 68.03	43:28 62.58			44:54 62.48	46:35 60.70	49:58 57.05	46:11 62.23	48:30 59.74	43:56 67.06				42:29 71.13	43:45 69.67		39:44 6:24/mi	71.13
11.7km	1																		58:22 61.68		58:22 8:02/mi	61.68
15km	1													1:15:12 59.60							1:15:12 8:04/mi	59.60
10mi	2									1:21:39 57.19				1:35:22 50.62							1:21:39 8:10/mi	57.19
17.7km	1			2:39:46 30.71																	2:39:46 14:32/mi	30.71
13.1mi	23	1:44:40 55.70	1:37:47 59.82	1:31:33 64.16	1:31:41 64.39	1:30:11 65.85	1:35:27 62.64	1:47:13 56.65	1:40:59 60.64					2:06:55 50.32	1:49:24 58.88				1:41:02 66.04	1:39:22 67.76	1:30:11 6:53/mi	67.76
16mi	1			3:14:33 37.36																	3:14:33 12:10/mi	37.36
26.2mi	8		4:01:41 50.75		3:33:33 57.97	3:40:30 56.47							3:48:48 58.03	4:46:01 46.82	4:20:17 51.89				4:38:52 50.17		3:33:33 8:09/mi	58.03
53mi	1					12:24:28 39.87															12:24:28 14:03/mi	39.87

Date	Planned Races			Distance
6 Oct	MBNA Chester Marathon			26.2mi
15 Sep	Lake Vyrnwy Half Marathon			13.1mi
2024		Result	WAVA	Distance
11 Feb	Ras Cors Caron SB	1:39:22	67.76	13.1mi
3 Feb	Aberystwyth parkrun SB	20:43	72.84	5km
2023		Result	WAVA	Distance
10 Dec	Aberystwyth Charity 10k SB	43:45	69.67	10km
9 Dec	Aberystwyth parkrun	24:58	59.94	5km
4 Nov	Aberystwyth parkrun	22:04	67.82	5km
15 Oct	Aberystwyth Twin Peaks Challenge PB	58:22	61.68	11.7km
7 Oct	Aberystwyth parkrun	21:52	68.44	5km
7 Oct	The Doctor K Cup	24:33	60.96	5km
30 Sep	Aberystwyth parkrun SB	20:24	73.36	5km
16 Sep	Aberystwyth parkrun	20:39	72.48	5km
2 Sep	Kirkcaldy parkrun	20:49	71.90	5km
26 Aug	Aberystwyth parkrun	21:04	71.04	5km
19 Aug	Aberystwyth parkrun	21:24	69.94	5km
12 Aug	Winchester parkrun	21:42	68.97	5km
5 Aug	Winchester parkrun	21:29	69.66	5km
29 Jul	Winchester parkrun	21:40	69.07	5km
24 Jun	Winchester parkrun	22:06	67.72	5km
18 Jun	Hampshire Hoppit Trail Marathon SB	4:38:52	50.17	26.2mi
26 Mar	Fleet Half Marathon SB	1:41:02	66.04	13.1mi
18 Mar	Winchester parkrun	22:56	65.26	5km
2022		Result	WAVA	Distance
19 Nov	Winchester parkrun	20:50	71.26	5km
22 Oct	Winchester parkrun SB	20:29	72.47	5km
15 Oct	Winchester parkrun	21:19	69.64	5km
9 Oct	Denmead 10k SB	42:29	71.13	10km
8 Oct	The Doctor K Cup	22:48	65.11	5km
8 Oct	Winchester parkrun	21:33	68.89	5km
1 Oct	Winchester parkrun	21:23	69.42	5km
25 Sep	Winchester Hilly 10K	43:29	69.50	10km
24 Sep	Winchester parkrun	20:34	72.18	5km
3 Sep	Kirkcaldy parkrun	20:55	70.97	5km
27 Aug	Winchester parkrun	20:46	71.49	5km
21 May	Winchester parkrun	21:55	67.73	5km
30 Apr	Winchester parkrun	20:42	71.72	5km
12 Feb	Winchester parkrun	21:02	70.58	5km
2021		Result	WAVA	Distance
13 Nov	Winchester parkrun SB	22:25	65.69	5km
2020		Result	WAVA	Distance
25 Jan	Winchester parkrun SB	23:46	61.47	5km
2019		Result	WAVA	Distance
13 Jul	Winchester parkrun	22:14	65.19	5km
9 Jun	Collingbourne Half Marathon SB	1:49:24	58.88	13.1mi
5 May	North Dorset Village Marathon SB	4:20:17	51.89	26.2mi
16 Feb	Winchester parkrun	21:14	68.26	5km
19 Jan	Winchester parkrun	22:02	65.78	5km
12 Jan	Winchester parkrun	21:12	68.37	5km
5 Jan	Winchester parkrun SB	21:04	68.80	5km
1 Jan	Winchester parkrun	22:18	64.99	5km
2018		Result	WAVA	Distance
30 Dec	Twixmas 10k Twixmas 10k SB	43:56	67.06	10km
29 Dec	Winchester parkrun	22:26	64.10	5km
25 Dec	Winchester parkrun	22:07	65.02	5km
22 Dec	Winchester parkrun	22:30	63.91	5km
15 Dec	Winchester parkrun	22:34	63.72	5km
9 Dec	Hampshire Santa Run PB	1:15:12	59.60	15km
8 Dec	Winchester parkrun	22:27	64.05	5km
17 Nov	Winchester parkrun SB	22:07	65.02	5km
10 Nov	Winchester parkrun	22:17	64.53	5km
28 Oct	The Stickler SB	1:35:22	50.62	10mi
27 Oct	Winchester parkrun	22:38	63.53	5km
20 Oct	Winchester parkrun	22:38	63.53	5km
7 Oct	The Great Clarendon Marathon SB	4:46:01	46.82	26.2mi
22 Sep	Hambledon Hilly 10k	48:33	60.18	10km
16 Sep	Hursley Multi-Terrain 10k	48:26	60.32	10km
2 Sep	Andover trail half Marathon SB	2:06:55	50.32	13.1mi
2017		Result	WAVA	Distance
23 Jul	Kingsclere Twist 10k SB	48:30	59.74	10km
22 Jul	Winchester parkrun	23:14	61.41	5km
2 Jul	Littledown marathon	3:57:52	55.81	26.2mi
3 Jun	Winchester parkrun	21:26	66.57	5km
21 May	Great Stirling Run Marathon SB	3:48:48	58.03	26.2mi
8 Apr	Winchester parkrun SB	20:34	69.38	5km
1 Apr	Winchester parkrun	22:08	64.47	5km
11 Mar	Winchester parkrun	21:20	66.88	5km
21 Jan	Winchester parkrun	22:11	64.32	5km
14 Jan	Winchester parkrun	23:41	60.25	5km
2016		Result	WAVA	Distance
31 Dec	Ganavan Sands parkrun	24:51	57.42	5km
26 Nov	Oban Tartan Dash PB	14:18	66.00	3.4km
26 Nov	Ganavan Sands parkrun	31:26	45.04	5km
5 Nov	Ganavan Sands parkrun SB	21:39	65.40	5km
1 Oct	Ganavan Sands parkrun	21:48	64.95	5km
17 Sep	Arrochar 10K	47:37	60.36	10km
20 Aug	Ganavan Sands Parkrun	23:57	59.12	5km
12 Jun	ABCD 10k SB	46:11	62.23	10km
2015		Result	WAVA	Distance
12 Jul	Crieff 10k SB	49:58	57.05	10km
11 Jul	Kirkcaldy parkrun SB	22:08	63.48	5km
4 Jul	Penrith parkrun	24:10	58.14	5km
15 Feb	Fetch mile - 200m PB	33	69.25	0.2km
15 Feb	The Kelpie-tastic FE Mile Track Faff SB	6:26	64.22	1mi
2014		Result	WAVA	Distance
2 Aug	Perth parkrun SB	21:11	65.82	5km
19 Jul	Taynuilt Highland Games Hill Race	1:13:00	38.74	10km
13 Jul	Crieff 10k	48:59	57.73	10km
11 May	Inverary Jail Break PB	37:54	51.92	7km
4 May	ABCD 10k SB	46:35	60.70	10km
6 Apr	Tay Ten PB	1:21:39	57.19	10mi
2013		Result	WAVA	Distance
21 Sep	Strathclyde parkrun event # 178	26:23	52.45	5km
28 Aug	Atlantis Leisure Fearnoch 5k	22:44	60.87	5km
24 Aug	Strathclyde parkrun event # 174 SB	21:07	65.53	5km
11 Aug	Isle of Mull Half Marathon SB	1:40:59	60.64	13.1mi
31 Jul	Atlantis Leisure Loch Creran 10k Reverse SB	44:54	62.48	10km
27 Jul	Strathclyde parkrun event # 170	21:57	63.04	5km
20 Jul	Taynuilt Highland Games Hill Race	1:22:59	33.80	10km
7 Jul	Crieff 10k	48:50	57.44	10km
26 Jun	Atlantis Leisure 5k - Sutherland's Grove	22:23	61.82	5km
9 Jun	Polaroid Loch Lomond 5k	26:22	52.48	5km
29 May	Atlantis Leisure Loch Creran 10k	48:53	57.39	10km
5 May	ABCD 10k	50:08	55.96	10km
24 Apr	Atlantis Leisure 5k	23:20	59.31	5km
2012		Result	WAVA	Distance
25 Nov	Scottish Fetch Mile SB	6:53	58.69	1mi
7 Oct	Oban Half Marathon SB	1:47:13	56.65	13.1mi
2010		Result	WAVA	Distance
3 Oct	Oban Half Marathon SB	1:35:27	62.64	13.1mi
4 Jul	Scottish Fetch Mile SB	6:01	66.17	1mi
2009		Result	WAVA	Distance
12 Dec	Glasgow parkrun PB	20:10	66.61	5km
12 Dec	Scottish Fetch Mile	5:50	67.76	1mi
1 Nov	Eddie's Half-Marathon PB	1:30:11	65.85	13.1mi
23 Aug	Atlantis leisure 10k SB	43:28	62.58	10km
20 Aug	Graham Clark Memorial Race PB	25:37	66.16	3.9mi
9 Aug	Isle of Mull Half-Marathon	1:32:21	64.31	13.1mi
28 Jul	Sutherland's Grove Handicap PB	27:16	58.93	3.7mi
19 Jul	Scottish Fetch Mile Challenge 4 SB	5:46	68.54	1mi
28 Jun	Platt Fields 10km	44:25	61.24	10km
31 May	Edinburgh Marathon SB	3:40:30	56.47	26.2mi
13 May	Fearnoch Trail 5k	20:31	65.47	5km
25 Apr	Highland Fling PB	12:24:28	39.87	53mi
22 Mar	Alloa Half Marathon	1:34:57	62.55	13.1mi
2008		Result	WAVA	Distance
28 Dec	The Law Breaker PB	53:03	25.91	3.2mi
30 Nov	Ben Lora Hill Race	37:49	35.26	5km
2 Nov	Eddie's Half Marathon	1:36:57	60.90	13.1mi
5 Oct	Baxters River Ness 10K PB	39:44	68.03	10km
21 Sep	Oban Half-Marathon	1:35:07	62.07	13.1mi
14 Sep	City of Stirling 10K	40:16	67.13	10km
31 Aug	Atlantis Leisure Oban 10K	42:11	64.08	10km
10 Aug	Isle of Mull Half Marathon	1:35:50	61.60	13.1mi
20 Jul	Scottish Fetch Mile Challenge PB	5:43	68.64	1mi
29 Jun	Atlantis Leisure Oban 5K SB	20:45	64.27	5km
15 Jun	Vale of Leven 10k	42:01	64.33	10km
4 May	Oban ABCD 10k	41:45	64.74	10km
27 Apr	Lochaber Marathon PB	3:33:33	57.97	26.2mi
9 Mar	Balloch to Clydebank Half-Marathon SB	1:31:41	64.39	13.1mi
20 Jan	Ben Lora Hill Race	34:53	43.21	3.5mi
2007		Result	WAVA	Distance
2 Dec	Fetch Scottish Mile Challenge SB	5:51	66.60	1mi
4 Nov	Eddie's Half Marathon SB	1:31:33	64.16	13.1mi
7 Oct	Oban 10k SB	40:42	66.04	10km
29 Sep	Five Hills of Fife Race PB	3:14:33	37.36	16mi
2 Sep	Great Scottish Run Half Marathon	1:42:42	57.19	13.1mi
19 Aug	Lomonds of Fife Hill Race PB	2:39:46	30.71	17.7km
12 Aug	Isle of Mull Half Marathon	1:36:56	60.60	13.1mi
15 Jul	Crieff 10k	47:54	56.11	10km
6 May	Oban ABCD 6 miles PB	43:08	60.13	6mi
2006		Result	WAVA	Distance
5 Nov	Eddie's Half-Marathon SB	1:37:47	59.82	13.1mi
29 Oct	Winter League Canal Bank Race, Fort William PB	29:33	58.19	6.5km
1 Oct	Oban Half Marathon	1:39:52	58.57	13.1mi
11 Jun	Edinburgh Marathon SB	4:01:41	50.75	26.2mi
21 May	Dunfermline Half Marathon	1:40:40	58.11	13.1mi
7 May	Oban ABCD 10k Fun Run SB	45:30	58.79	10km
19 Mar	Alloa Half Marathon	1:44:56	55.75	13.1mi
2005		Result	WAVA	Distance
2 Oct	Oban Half Marathon SB	1:44:40	55.70	13.1mi
14 Aug	Isle of Mull Half Marathon	1:53:33	51.34	13.1mi

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	22	2	0	6	4	0	0	0	0	0	0	0	34
2024	170	109	101	124	92	0	0	0	0	0	0	0	595
2024	0	0	23	0	0	0	0	0	0	0	0	0	23
2023	17	6	21	14	19	28	15	7	3	0	0	3	133
2023	164	100	118	212	245	126	157	155	162	136	113	175	1864
2022	0	0	0	29	9	22	49	35	16	15	10	2	185
2022	164	158	187	140	128	168	163	212	187	158	200	189	2052
2021	0	2	0	0	105	81	45	31	28	24	3	0	319
2021	172	151	76	150	306	214	200	137	50	103	119	107	1785
2021	249	288	0	0	0	13	0	0	286	219	0	0	1054
2020	0	0	0	0	77	77	39	60	31	0	0	61	345
2020	81	103	159	193	251	247	250	228	218	52	146	187	2115
2020	0	0	0	0	0	0	0	0	168	0	17	7	191
2019	0	0	0	0	0	5	0	0	0	0	0	0	5
2019	14.5	0.8	0	0	0	0	0	2	1.2	0	0	0	18.5
2019	138	74	88	156	109	148	129	7	20	83	77	85	1115
2019	0	16	0	0	0	0	9	179	0	0	39	0	244
2018	0	0	0	0	0	0	4	0	0	0	0	0	4
2018	15	65	17	18	90	118	142	118	132	91	89	134	1028
2018	0	0	0	0	278	231	160	248	210	150	325	144	1746
2017	78	143	196	159	111	88	102	103	60	45	67	99	1251
2017	0	0	0	149	63	0	87	57	0	0	0	0	355
2016	49	22	14	37	67	55	25	75	136	103	98	21	701
2016	0	0	1	7	7	0	0	4	5	0	0	0	23
2015	0	0	0	0	0	45	89	103	156	147	102	106	748
2015	0	0	0	0	0	0	44	50	0	0	0	0	94
2014	0	0	0	0	0	0	8	0	0	0	0	0	8
2014	32	99	22	20	43	21	123	81	5	0	4	101	552
2014	0	0	0	0	8	22	112	37	0	0	0	0	179
2013	0	0	0	0	0	0	1.2	0	0	0	0	0	1.2
2013	0	3	18	71	79	110	127	125	68	0	0	0	600
2013	0	0	0	0	35	94	0	12	0	0	0	0	141
2012	0	0	0	0	0	0.2	0.8	0.8	0.2	0	0	0	1.9
2012	0	0	0	7	18	11	59	71	71	39	14	68	357
2012	0	0	0	34	17	0	55	101	0	0	0	0	207
2011	10	13	0	10	0	5	8	14	33	0	0	0	93
2011	0	0	0	0	0	0	23	30	0	0	0	0	53
2010	0	0	0	0	0	0	6	0	0	0	0	0	6
2010	112	69	2	58	29	93	139	140	89	29	62	0	821
2010	0	0	0	0	8	0	18	0	13	0	0	0	38
2009	174	234	259	201	163	147	164	170	60	136	122	170	2001
2009	140	39	0	0	0	0	0	0	0	0	0	0	179
2008	0	0	0	0	0	0	0	0	14	0	0	0	14
2008	211	198	207	141	71	141	107	159	158	155	144	123	1816
2008	0	0	0	0	13	16	238	27	0	0	0	0	293
2007	47	139	100	152	94	74	161	140	143	143	147	126	1466
2007	0	0	136	16	15	16	0	0	0	0	0	0	183
2006	103	76	112	110	145	70	0	52	94	136	102	112	1112
2006	0	0	0	25	49	0	0	0	0	0	0	0	74
2005	0	0	0	0	0	0	0	91	115	96	37	67	405
2005	0	0	0	0	0	0	0	0	0	7	0	40	47

Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
0mi, 20:15 Cross - Yoga Add a comment 0mi, 17:00 Cross - Yoga Add a comment 5.1mi, 51:45 Run - General 1) 1km - 7:21(7:21/km) 133/148bpm [978b/km] 76cal 84/90rpm 212/260W 8.16/11.88kmph 2) 1km - 6:40(6:40/km) 140/146bpm [933b/km] 73cal 84/86rpm 195/251W 9/10.84kmph 3) 1km - 6:20(6:20/km) 132/142bpm [836b/km] 61cal 84/87rpm 193/234W 9.48/11.16kmph 4) 1km - 5:51(5:51/km) 137/151bpm [801b/km] 57cal 84/87rpm 195/286W 10.26/11.56kmph 5) 1km - 6:11(6:11/km) 127/151bpm [786b/km] 50cal 84/90rpm 180/254W 9.7/11.56kmph 6) 1km - 7:31(7:31/km) 155/165bpm [1166b/km] 92cal 84/86rpm 201/249W 7.98/9.22kmph 7) 1km - 5:38(5:38/km) 142/159bpm [799b/km] 56cal 86/87rpm 188/219W 10.66/11.41kmph 8) 1km - 5:20(5:20/km) 130/139bpm [692b/km] 41cal 86/90rpm 187/227W 11.27/11.95kmph 9) 0.14km - 54(6:23/km) 139/142bpm [887b/km] 22cal 84/85rpm 202/215W 9.4/10.8kmph Add a comment	0mi, 52:26 Cross - Yoga Add a comment 6.2mi, 59:04 Run - General 1) 1km - 5:47(5:47/km) 122/131bpm [706b/km] 51cal 85/88rpm 202/241W 10.37/12.2kmph 2) 1km - 5:42(5:42/km) 131/136bpm [746b/km] 56cal 85/87rpm 203/228W 10.53/11.3kmph 3) 1km - 5:34(5:34/km) 129/138bpm [719b/km] 53cal 85/89rpm 199/221W 10.77/11.66kmph 4) 1km - 5:47(5:47/km) 140/148bpm [810b/km] 60cal 85/87rpm 209/240W 10.38/11.05kmph 5) 1km - 5:54(5:54/km) 138/143bpm [815b/km] 59cal 84/85rpm 201/220W 10.16/10.69kmph 6) 1km - 5:42(5:42/km) 136/142bpm [775b/km] 52cal 85/86rpm 197/216W 10.53/10.94kmph 7) 1km - 5:46(5:46/km) 137/141bpm [789b/km] 54cal 85/87rpm 194/215W 10.41/10.66kmph 8) 1km - 6:24(6:24/km) 142/147bpm [909b/km] 64cal 84/86rpm 201/233W 9.37/10.73kmph 9) 1km - 6:00(6:00/km) 139/144bpm [833b/km] 56cal 85/87rpm 193/217W 10.01/10.44kmph 10) 1km - 6:10(6:10/km) 139/147bpm [857b/km] 58cal 85/87rpm 192/222W 9.73/10.8kmph 11) 0.05km - 19(6:36/km) 139/139bpm [917b/km] 15cal 82/85rpm 192/200W 9.08/9.9kmph Add a comment	0mi, 30:17 Cross - Yoga Add a comment 7.9mi, 1:17:40 Run - General 1) 1km - 5:43(5:43/km) 121/137bpm [692b/km] 50cal 85/95rpm 203/238W 10.5/11.84kmph 2) 1km - 5:44(5:44/km) 129/135bpm [740b/km] 55cal 84/87rpm 202/220W 10.45/11.05kmph 3) 1km - 5:37(5:37/km) 128/138bpm [718b/km] 51cal 84/86rpm 197/231W 10.69/11.2kmph 4) 1km - 5:55(5:55/km) 138/144bpm [817b/km] 60cal 84/87rpm 202/225W 10.13/10.62kmph 5) 1km - 5:51(5:51/km) 141/144bpm [825b/km] 60cal 84/86rpm 203/220W 10.25/10.48kmph 6) 1km - 6:17(6:17/km) 142/152bpm [891b/km] 64cal 84/86rpm 201/249W 9.56/10.3kmph 7) 1km - 8:07(8:07/km) 158/167bpm [1283b/km] 103cal 81/85rpm 198/260W 7.39/9.54kmph 8) 1km - 5:57(5:57/km) 142/149bpm [846b/km] 56cal 84/87rpm 192/218W 10.08/10.98kmph 9) 1km - 6:28(6:28/km) 146/155bpm [944b/km] 66cal 83/86rpm 196/230W 9.28/10.91kmph 10) 1km - 5:39(5:39/km) 136/143bpm [769b/km] 46cal 84/87rpm 183/213W 10.61/11.7kmph 11) 1km - 5:43(5:43/km) 135/145bpm [772b/km] 47cal 84/86rpm 187/241W 10.49/11.16kmph 12) 1km - 5:59(5:59/km) 143/151bpm [855b/km] 57cal 84/87rpm 199/262W 10.04/11.09kmph 13) 0.78km - 4:39(5:58/km) 139/145bpm [830b/km] 53cal 84/94rpm 194/249W 10.05/12.92kmph Add a comment	0mi, 26:07 Cross - Yoga Add a comment 3.2mi, 31:10 Run - General 1) 1km - 5:52(5:52/km) 120/129bpm [705b/km] 51cal 83/87rpm 198/235W 10.22/11.27kmph 2) 1km - 5:55(5:55/km) 130/134bpm [769b/km] 57cal 83/85rpm 197/216W 10.14/10.76kmph 3) 1km - 6:17(6:17/km) 129/136bpm [810b/km] 59cal 82/85rpm 190/228W 9.55/10.66kmph 4) 1km - 6:12(6:12/km) 132/139bpm [818b/km] 57cal 83/85rpm 188/236W 9.68/11.45kmph 5) 1km - 6:10(6:10/km) 134/141bpm [826b/km] 57cal 83/85rpm 197/242W 9.74/12.56kmph 6) 0.12km - 45(6:08/km) 130/133bpm [797b/km] 15cal 83/85rpm 195/202W 9.8/10.55kmph Add a comment	0mi, 27:29 Cross - Yoga Add a comment 5mi, 42:30 Run - Tempo 1) 1km - 5:35(5:35/km) 124/133bpm [692b/km] 51cal 85/88rpm 205/233W 10.75/11.95kmph 2) 1km - 5:13(5:13/km) 140/148bpm [730b/km] 57cal 86/88rpm 221/242W 11.51/12.06kmph 3) 1km - 4:50(4:50/km) 148/157bpm [715b/km] 57cal 87/90rpm 226/254W 12.41/12.89kmph 4) 1km - 5:15(5:15/km) 158/161bpm [830b/km] 70cal 87/89rpm 230/266W 11.42/12.28kmph 5) 1km - 4:47(4:47/km) 159/163bpm [759b/km] 62cal 88/91rpm 234/260W 12.56/13.28kmph 6) 1km - 5:10(5:10/km) 165/171bpm [852b/km] 72cal 88/90rpm 246/281W 11.62/13.5kmph 7) 1km - 4:58(4:58/km) 168/174bpm [834b/km] 71cal 88/91rpm 232/257W 12.08/12.67kmph 8) 1km - 6:03(6:03/km) 154/168bpm [932b/km] 71cal 84/89rpm 193/243W 9.92/12.56kmph 9) 0.11km - 40(5:54/km) 151/153bpm [890b/km] 41cal 84/86rpm 213/221W 10.18/11.27kmph Add a comment	0mi, 50:02 Cross - Yoga Add a comment 10.1mi, 1:39:32 Run - General 1) 1km - 5:41(5:41/km) 122/133bpm [692b/km] 49cal 85/89rpm 200/239W 10.57/11.81kmph 2) 1km - 5:42(5:42/km) 131/139bpm [747b/km] 57cal 84/87rpm 205/234W 10.52/11.52kmph 3) 1km - 5:31(5:31/km) 132/136bpm [728b/km] 52cal 84/87rpm 202/224W 10.88/11.45kmph 4) 1km - 5:55(5:55/km) 137/142bpm [811b/km] 58cal 85/88rpm 204/235W 10.14/10.66kmph 5) 1km - 6:00(6:00/km) 137/141bpm [822b/km] 58cal 84/86rpm 198/221W 10/10.37kmph 6) 1km - 6:21(6:21/km) 139/142bpm [883b/km] 60cal 84/86rpm 200/238W 9.44/10.4kmph 7) 1km - 8:13(8:13/km) 152/163bpm [1250b/km] 95cal 81/85rpm 193/257W 7.3/9.47kmph 8) 1km - 5:43(5:43/km) 141/145bpm [807b/km] 53cal 85/86rpm 198/229W 10.48/11.09kmph 9) 1km - 6:37(6:37/km) 142/150bpm [939b/km] 63cal 84/88rpm 193/244W 9.07/11.02kmph 10) 1km - 5:38(5:38/km) 131/141bpm [738b/km] 43cal 84/86rpm 182/230W 10.65/10.8kmph 11) 1km - 5:35(5:35/km) 133/145bpm [743b/km] 43cal 84/87rpm 190/242W 10.75/11.23kmph 12) 1km - 5:49(5:49/km) 140/153bpm [814b/km] 53cal 84/86rpm 200/274W 10.31/11.23kmph 13) 1km - 6:11(6:11/km) 141/154bpm [871b/km] 57cal 84/87rpm 204/279W 9.71/13.46kmph 14) 1km - 7:42(7:42/km) 155/161bpm [1194b/km] 89cal 82/85rpm 193/242W 7.79/8.6kmph 15) 1km - 6:11(6:11/km) 144/161bpm [889b/km] 60cal 83/86rpm 186/257W 9.72/11.16kmph 16) 1km - 5:26(5:26/km) 129/135bpm [702b/km] 37cal 84/87rpm 176/202W 11.03/12.2kmph 17) 0.22km - 1:17(5:55/km) 136/142bpm [805b/km] 31cal 84/86rpm 202/216W 10.14/11.16kmph Add a comment	0mi, 1:18:51 Cross - Yoga Add a comment
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
0mi, 28:23 Cross - Yoga Add a comment 5.8mi, 55:42 Run - General 1) 1km - 5:53(5:53/km) 121/131bpm [712b/km] 51cal 85/88rpm 195/249W 10.2/11.95kmph 2) 1km - 5:55(5:55/km) 129/134bpm [763b/km] 55cal 85/87rpm 194/217W 10.15/10.73kmph 3) 1km - 5:42(5:42/km) 129/135bpm [735b/km] 51cal 85/88rpm 195/224W 10.53/11.16kmph 4) 1km - 6:03(6:03/km) 134/137bpm [811b/km] 59cal 84/88rpm 199/226W 9.91/10.4kmph 5) 1km - 5:55(5:55/km) 136/140bpm [805b/km] 54cal 85/87rpm 200/218W 10.14/10.73kmph 6) 1km - 5:42(5:42/km) 135/141bpm [768b/km] 52cal 85/87rpm 200/223W 10.54/11.09kmph 7) 1km - 5:55(5:55/km) 137/142bpm [809b/km] 55cal 84/87rpm 203/229W 10.16/10.94kmph 8) 1km - 6:20(6:20/km) 143/149bpm [905b/km] 63cal 84/86rpm 191/221W 9.48/10.22kmph 9) 1km - 6:05(6:05/km) 141/147bpm [858b/km] 58cal 84/86rpm 198/234W 9.86/10.55kmph 10) 0.4km - 2:13(5:32/km) 139/145bpm [768b/km] 33cal 84/86rpm 198/220W 10.85/11.23kmph Add a comment	0mi, 33:01 Cross - Yoga Add a comment 6.2mi, 59:21 Run - General 1) 1km - 5:49(5:49/km) 121/132bpm [703b/km] 50cal 85/88rpm 197/252W 10.32/11.34kmph 2) 1km - 5:47(5:47/km) 130/133bpm [751b/km] 55cal 85/88rpm 201/247W 10.39/10.87kmph 3) 1km - 5:37(5:37/km) 130/138bpm [730b/km] 53cal 85/88rpm 200/238W 10.69/11.38kmph 4) 1km - 6:10(6:10/km) 133/139bpm [819b/km] 58cal 84/87rpm 196/255W 9.74/10.22kmph 5) 1km - 6:04(6:04/km) 134/138bpm [813b/km] 54cal 84/86rpm 201/268W 9.89/10.26kmph 6) 1km - 5:42(5:42/km) 133/139bpm [757b/km] 50cal 85/86rpm 201/233W 10.54/10.73kmph 7) 1km - 5:37(5:37/km) 136/143bpm [764b/km] 52cal 85/88rpm 204/235W 10.68/10.94kmph 8) 1km - 6:16(6:16/km) 141/148bpm [884b/km] 62cal 84/86rpm 207/240W 9.58/10.73kmph 9) 1km - 5:59(5:59/km) 138/146bpm [826b/km] 53cal 85/86rpm 191/220W 10.03/10.4kmph 10) 1km - 6:04(6:04/km) 138/143bpm [837b/km] 55cal 84/87rpm 197/278W 9.89/10.8kmph 11) 0.05km - 18(6:25/km) 136/137bpm [872b/km] 21cal 84/86rpm 199/227W 9.36/10.33kmph Add a comment	0mi, 20:06 Cross - Yoga Add a comment 10.1mi, 1:47:36 Run - General 1) 1km - 5:45(5:45/km) 121/132bpm [695b/km] 50cal 85/88rpm 198/228W 10.45/11.38kmph 2) 1km - 5:40(5:40/km) 132/136bpm [748b/km] 57cal 84/88rpm 208/226W 10.59/11.3kmph 3) 1km - 5:30(5:30/km) 130/135bpm [716b/km] 52cal 84/87rpm 202/225W 10.9/11.77kmph 4) 1km - 13:50(13:50/km) 119/146bpm [1646b/km] 99cal 80/87rpm 198/234W 4.34/14.29kmph 5) 1km - 5:40(5:40/km) 137/146bpm [776b/km] 55cal 85/87rpm 214/280W 10.59/14.29kmph 6) 1km - 6:18(6:18/km) 140/146bpm [882b/km] 62cal 84/86rpm 197/241W 9.53/10.76kmph 7) 1km - 8:06(8:06/km) 158/172bpm [1281b/km] 101cal 81/85rpm 197/259W 7.4/9.5kmph 8) 1km - 5:52(5:52/km) 143/158bpm [839b/km] 59cal 84/86rpm 194/224W 10.23/11.88kmph 9) 1km - 6:26(6:26/km) 149/160bpm [959b/km] 67cal 84/86rpm 198/233W 9.33/10.87kmph 10) 1km - 5:36(5:36/km) 138/146bpm [772b/km] 49cal 84/87rpm 186/217W 10.72/13.46kmph 11) 1km - 5:38(5:38/km) 137/147bpm [772b/km] 48cal 84/87rpm 187/247W 10.64/11.27kmph 12) 1km - 6:02(6:02/km) 143/150bpm [863b/km] 56cal 84/86rpm 197/255W 9.94/11.27kmph 13) 1km - 5:50(5:50/km) 145/155bpm [845b/km] 57cal 84/88rpm 202/234W 10.3/11.34kmph 14) 1km - 8:06(8:06/km) 159/166bpm [1287b/km] 100cal 82/85rpm 192/247W 7.42/10.08kmph 15) 1km - 6:03(6:03/km) 156/169bpm [943b/km] 73cal 84/87rpm 191/236W 9.92/11.34kmph 16) 1km - 5:42(5:42/km) 134/144bpm [764b/km] 42cal 84/87rpm 172/204W 10.52/11.81kmph 17) 0.28km - 1:33(5:33/km) 138/150bpm [766b/km] 34cal 85/86rpm 198/214W 10.81/10.94kmph Add a comment	0mi, 21:10 Cross - Yoga Add a comment 3.1mi, 31:08 Run - General 1) 1km - 6:03(6:03/km) 120/128bpm [726b/km] 52cal 83/86rpm 191/225W 9.91/11.27kmph 2) 1km - 5:59(5:59/km) 132/138bpm [790b/km] 60cal 83/85rpm 193/218W 10.02/10.48kmph 3) 1km - 6:18(6:18/km) 131/140bpm [826b/km] 59cal 83/86rpm 188/216W 9.51/10.66kmph 4) 1km - 6:18(6:18/km) 135/142bpm [850b/km] 61cal 83/85rpm 184/217W 9.53/9.97kmph 5) 1km - 6:10(6:10/km) 137/145bpm [846b/km] 60cal 83/87rpm 189/218W 9.72/10.8kmph 6) 0.05km - 19(6:51/km) 139/140bpm [951b/km] 32cal 74/88rpm 205/216W 8.77/10.84kmph Add a comment	5.1mi, 45:54 Run - General 1) 1km - 5:37(5:37/km) 123/132bpm [691b/km] 51cal 85/88rpm 200/232W 10.69/11.48kmph 2) 1km - 5:41(5:41/km) 133/138bpm [756b/km] 57cal 85/87rpm 203/240W 10.56/11.3kmph 3) 1km - 5:24(5:24/km) 132/138bpm [713b/km] 53cal 85/87rpm 205/235W 11.11/11.48kmph 4) 1km - 5:45(5:45/km) 140/148bpm [806b/km] 60cal 84/87rpm 210/243W 10.43/11.2kmph 5) 1km - 5:22(5:22/km) 140/145bpm [752b/km] 54cal 84/87rpm 208/246W 11.17/11.63kmph 6) 1km - 5:55(5:55/km) 142/148bpm [841b/km] 62cal 84/87rpm 216/307W 10.13/11.3kmph 7) 1km - 5:31(5:31/km) 147/154bpm [812b/km] 59cal 85/88rpm 210/234W 10.86/11.56kmph 8) 1km - 5:35(5:35/km) 147/151bpm [820b/km] 59cal 85/90rpm 211/239W 10.75/12.35kmph 9) 0.2km - 1:03(5:22/km) 148/151bpm [794b/km] 25cal 74/88rpm 222/243W 11.18/11.92kmph Add a comment 0mi, 21:43 Cross - Yoga Add a comment	0mi, 34:53 Cross - Yoga Add a comment 0.9mi, 10:13 Run - General 1) 1km - 6:32(6:32/km) 144/154bpm [941b/km] 74cal 82/84rpm 186/215W 9.18/10.73kmph 2) 0.43km - 3:41(8:31/km) 158/162bpm [1346b/km] 55cal 81/84rpm 190/226W 7.04/8.86kmph Add a comment 3.1mi, 22:23 Run - Race 1) 1km - 4:24(4:24/km) 151/166bpm [663b/km] 55cal 89/92rpm 268/364W 13.66/19.33kmph 2) 1km - 4:33(4:33/km) 166/169bpm [756b/km] 64cal 88/90rpm 255/275W 13.18/13.72kmph 3) 1km - 4:29(4:29/km) 172/177bpm [771b/km] 68cal 89/90rpm 260/275W 13.38/13.79kmph 4) 1km - 4:23(4:23/km) 176/182bpm [770b/km] 69cal 89/91rpm 265/281W 13.72/14.4kmph 5) 1km - 4:24(4:24/km) 181/191bpm [797b/km] 78cal 89/91rpm 263/278W 13.62/14.4kmph 6) 0.04km - 11(4:52/km) 175/175bpm [851b/km] 18cal 87/89rpm 272/274W 12.31/13.82kmph Add a comment 1.3mi, 13:49 Run - General 1) 1km - 5:39(5:39/km) 116/129bpm [656b/km] 46cal 82/85rpm 185/213W 10.61/11.7kmph 2) 1km - 7:57(7:57/km) 121/134bpm [962b/km] 66cal 74/87rpm 150/316W 7.55/16.52kmph 3) 0.01km - 13(15:29/km) 126/130bpm [1950b/km] 3cal 53/55rpm 94/100W 3.87/5.08kmph Add a comment	0mi, 30:43 Cross - Yoga Add a comment 8mi, 1:18:54 Run - General 1) 1km - 5:43(5:43/km) 122/135bpm [698b/km] 50cal 84/89rpm 202/242W 10.49/12.35kmph 2) 1km - 5:46(5:46/km) 135/141bpm [779b/km] 58cal 84/85rpm 203/228W 10.39/11.12kmph 3) 1km - 5:38(5:38/km) 133/144bpm [749b/km] 55cal 84/86rpm 197/214W 10.65/11.16kmph 4) 1km - 6:12(6:12/km) 138/142bpm [855b/km] 62cal 84/87rpm 195/229W 9.68/10.44kmph 5) 1km - 6:06(6:06/km) 140/148bpm [853b/km] 63cal 84/85rpm 195/211W 9.85/10.33kmph 6) 1km - 6:22(6:22/km) 144/151bpm [917b/km] 65cal 84/85rpm 197/228W 9.42/10.33kmph 7) 1km - 7:29(7:29/km) 164/177bpm [1227b/km] 100cal 82/89rpm 208/254W 8.02/12.06kmph 8) 1km - 5:57(5:57/km) 152/171bpm [903b/km] 66cal 83/89rpm 195/229W 10.1/12.31kmph 9) 1km - 6:45(6:45/km) 153/165bpm [1034b/km] 75cal 83/87rpm 186/225W 8.88/10.73kmph 10) 1km - 6:05(6:05/km) 137/148bpm [833b/km] 49cal 83/86rpm 170/200W 9.86/10.19kmph 11) 1km - 5:57(5:57/km) 138/146bpm [821b/km] 48cal 83/86rpm 180/227W 10.08/10.87kmph 12) 1km - 6:14(6:14/km) 146/154bpm [910b/km] 60cal 83/85rpm 188/239W 9.63/11.02kmph 13) 0.79km - 4:40(5:53/km) 143/147bpm [842b/km] 65cal 84/86rpm 190/207W 10.19/10.58kmph Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
0mi, 30:06 Cross - Yoga Add a comment	0mi, 45:20 Cross - Yoga Add a comment 6.2mi, 1:01:31 Run - General 1) 1km - 6:06(6:06/km) 121/138bpm [738b/km] 53cal 84/92rpm 191/222W 9.84/10.84kmph 2) 1km - 5:55(5:55/km) 128/131bpm [757b/km] 55cal 84/86rpm 194/219W 10.15/10.8kmph 3) 1km - 5:53(5:53/km) 127/137bpm [748b/km] 53cal 83/86rpm 191/212W 10.19/10.84kmph 4) 1km - 6:15(6:15/km) 135/141bpm [844b/km] 60cal 83/86rpm 194/218W 9.6/10.69kmph 5) 1km - 6:14(6:14/km) 134/139bpm [836b/km] 58cal 83/84rpm 192/208W 9.62/9.9kmph 6) 1km - 6:00(6:00/km) 133/141bpm [798b/km] 54cal 84/85rpm 184/204W 10/10.4kmph 7) 1km - 5:50(5:50/km) 135/143bpm [788b/km] 52cal 84/86rpm 193/226W 10.27/10.94kmph 8) 1km - 6:37(6:37/km) 140/149bpm [927b/km] 64cal 83/85rpm 196/223W 9.06/10.19kmph 9) 1km - 6:04(6:04/km) 140/148bpm [850b/km] 59cal 84/86rpm 188/207W 9.88/10.15kmph 10) 1km - 6:19(6:19/km) 140/147bpm [883b/km] 60cal 84/86rpm 187/220W 9.51/10.44kmph 11) 0.04km - 17(7:50/km) 136/136bpm [1066b/km] 19cal 81/81rpm 177/189W 7.65/9.36kmph Add a comment	5.1mi, 50:41 Run - Recovery Run 1) 1km - 6(6/km) 69/70bpm [6b/km] 61/82rpm 2) 1km - 6(6/km) 75/79bpm [8b/km] 83/84rpm 76/128W 3) 1km - 5:33(5:33/km) 117/126bpm [648b/km] 47cal 83/84rpm 189/225W 10.83/11.41kmph 4) 1km - 6:03(6:03/km) 126/132bpm [763b/km] 55cal 83/85rpm 192/212W 9.91/10.58kmph 5) 1km - 5:50(5:50/km) 123/130bpm [717b/km] 49cal 83/85rpm 188/213W 10.3/10.73kmph 6) 1km - 6:25(6:25/km) 129/132bpm [828b/km] 57cal 83/85rpm 187/209W 9.35/10.12kmph 7) 1km - 6:12(6:12/km) 126/131bpm [781b/km] 50cal 83/85rpm 178/209W 9.69/9.97kmph 8) 1km - 6:27(6:27/km) 130/138bpm [839b/km] 56cal 83/84rpm 188/225W 9.3/10.19kmph 9) 1km - 6:18(6:18/km) 135/139bpm [851b/km] 56cal 83/85rpm 188/218W 9.52/10.55kmph 10) 1km - 6:13(6:13/km) 134/142bpm [833b/km] 56cal 83/85rpm 189/213W 9.65/10.66kmph 11) 0.31km - 1:54(6:12/km) 135/139bpm [836b/km] 30cal 83/85rpm 200/216W 9.69/11.23kmph Add a comment 0mi, 25:40 Cross - Yoga Add a comment	0mi, 26:59 Cross - Yoga Add a comment 3.1mi, 30:09 Run - General 1) 1km - 5:52(5:52/km) 116/128bpm [680b/km] 48cal 84/87rpm 199/238W 10.24/12.17kmph 2) 1km - 5:50(5:50/km) 126/130bpm [734b/km] 53cal 84/85rpm 199/216W 10.3/10.8kmph 3) 1km - 6:03(6:03/km) 126/136bpm [763b/km] 52cal 83/86rpm 198/233W 9.91/11.23kmph 4) 1km - 5:59(5:59/km) 132/137bpm [790b/km] 55cal 84/86rpm 192/215W 10.02/10.62kmph 5) 1km - 6:03(6:03/km) 132/142bpm [799b/km] 53cal 84/86rpm 192/216W 9.91/10.94kmph 6) 0.06km - 22(6:04/km) 131/133bpm [795b/km] 18cal 83/85rpm 191/195W 9.91/10.73kmph Add a comment	0mi, 15:09 Cross - Yoga Add a comment	2mi, 52:30 Walk - General 1) 1km - 12:40(12:40/km) 100/120bpm [1267b/km] 84cal 54/74rpm 4.73/5.08kmph 2) 1km - 14:36(14:36/km) 102/119bpm [1489b/km] 90cal 51/69rpm 4.11/6.62kmph 3) 1km - 17:26(17:26/km) 100/132bpm [1743b/km] 93cal 49/78rpm 3.44/10.91kmph 4) 0.24km - 7:48(32:38/km) 99/155bpm [3231b/km] 40cal 49/76rpm 1.84/4.25kmph Add a comment 5.8mi, 58:55 Run - General 1) 1km - 5:24(5:24/km) 125/137bpm [675b/km] 51cal 84/106rpm 212/247W 11.12/12.35kmph 2) 1km - 5:30(5:30/km) 138/143bpm [760b/km] 58cal 84/86rpm 207/253W 10.9/11.56kmph 3) 1km - 5:38(5:38/km) 142/147bpm [799b/km] 63cal 85/87rpm 217/236W 10.66/11.23kmph 4) 1km - 5:25(5:25/km) 142/147bpm [768b/km] 58cal 85/87rpm 209/233W 11.09/11.74kmph 5) 1km - 5:19(5:19/km) 142/144bpm [755b/km] 56cal 85/87rpm 217/231W 11.29/12.31kmph 6) 1km - 6:25(6:25/km) 148/159bpm [949b/km] 73cal 84/86rpm 212/265W 9.36/10.87kmph 7) 1km - 10:57(10:57/km) 164/173bpm [1795b/km] 148cal 76/84rpm 190/243W 5.48/8.82kmph 8) 1km - 6:59(6:59/km) 147/165bpm [1027b/km] 70cal 83/101rpm 154/286W 8.59/10.98kmph 9) 1km - 5:46(5:46/km) 141/150bpm [814b/km] 53cal 84/103rpm 173/222W 10.4/12.53kmph 10) 0.26km - 1:33(5:55/km) 151/153bpm [894b/km] 45cal 85/87rpm 217/264W 10.13/11.74kmph Add a comment	-
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
0mi, 27:59 Cross - Strength Add a comment 4.8mi, 46:15 Run - General 1) 1km - 7:29(7:29/km) 135/149bpm [1010b/km] 79cal 82/88rpm 208/273W 8.02/12.38kmph 2) 1km - 6:43(6:43/km) 141/147bpm [948b/km] 76cal 83/85rpm 194/272W 8.92/10.66kmph 3) 1km - 5:41(5:41/km) 129/140bpm [734b/km] 51cal 83/88rpm 178/273W 10.55/14.87kmph 4) 1km - 6:58(6:58/km) 160/170bpm [1115b/km] 94cal 84/88rpm 221/307W 8.61/11.66kmph 5) 1km - 5:44(5:44/km) 152/173bpm [871b/km] 68cal 84/86rpm 201/268W 10.48/11.34kmph 6) 1km - 5:39(5:39/km) 155/167bpm [875b/km] 70cal 86/89rpm 217/299W 10.63/12.53kmph 7) 1km - 4:39(4:39/km) 150/164bpm [698b/km] 52cal 87/91rpm 207/237W 12.9/14.58kmph 8) 0.69km - 3:22(4:55/km) 146/153bpm [719b/km] 68cal 86/91rpm 216/244W 12.19/15.48kmph Add a comment	0mi, 36:29 Cross - Yoga Add a comment 5.1mi, 46:47 Run - General 1) 1km - 5:54(5:54/km) 120/131bpm [708b/km] 51cal 84/87rpm 196/234W 10.17/11.12kmph 2) 1km - 5:46(5:46/km) 129/135bpm [743b/km] 53cal 85/87rpm 202/231W 10.41/10.91kmph 3) 1km - 5:34(5:34/km) 128/136bpm [713b/km] 52cal 85/88rpm 200/246W 10.77/11.23kmph 4) 1km - 5:55(5:55/km) 136/144bpm [805b/km] 57cal 85/87rpm 201/250W 10.13/10.48kmph 5) 1km - 5:32(5:32/km) 138/142bpm [763b/km] 55cal 85/87rpm 203/231W 10.85/11.27kmph 6) 1km - 5:54(5:54/km) 144/152bpm [850b/km] 60cal 85/87rpm 214/254W 10.17/11.34kmph 7) 1km - 5:44(5:44/km) 145/152bpm [831b/km] 59cal 85/88rpm 202/243W 10.47/10.91kmph 8) 1km - 5:42(5:42/km) 146/153bpm [831b/km] 60cal 85/88rpm 207/270W 10.54/11.48kmph 9) 0.13km - 47(6:04/km) 146/147bpm [886b/km] 31cal 84/86rpm 209/220W 9.88/11.41kmph Add a comment	0mi, 41:54 Cross - Yoga Add a comment 7.8mi, 1:14:31 Run - General 1) 1km - 5:46(5:46/km) 121/133bpm [698b/km] 50cal 84/88rpm 200/244W 10.4/11.88kmph 2) 1km - 5:43(5:43/km) 130/135bpm [743b/km] 54cal 84/85rpm 203/234W 10.5/10.87kmph 3) 1km - 5:39(5:39/km) 127/132bpm [718b/km] 50cal 84/85rpm 199/229W 10.61/11.23kmph 4) 1km - 6:07(6:07/km) 133/137bpm [814b/km] 58cal 84/87rpm 198/253W 9.81/10.91kmph 5) 1km - 6:07(6:07/km) 134/137bpm [819b/km] 55cal 84/85rpm 195/221W 9.82/10.22kmph 6) 1km - 6:17(6:17/km) 138/147bpm [866b/km] 58cal 84/86rpm 199/244W 9.56/10.26kmph 7) 1km - 7:05(7:05/km) 163/176bpm [1155b/km] 95cal 83/93rpm 217/275W 8.46/13.07kmph 8) 1km - 5:56(5:56/km) 145/164bpm [860b/km] 59cal 84/86rpm 196/268W 10.12/13.82kmph 9) 1km - 6:22(6:22/km) 148/158bpm [941b/km] 67cal 84/88rpm 198/233W 9.44/11.23kmph 10) 1km - 5:31(5:31/km) 136/147bpm [750b/km] 46cal 84/87rpm 188/228W 10.89/11.45kmph 11) 1km - 5:28(5:28/km) 138/145bpm [755b/km] 47cal 84/88rpm 195/252W 10.97/11.74kmph 12) 1km - 5:48(5:48/km) 143/148bpm [828b/km] 54cal 84/87rpm 204/268W 10.36/11.34kmph 13) 0.55km - 2:43(4:57/km) 146/151bpm [723b/km] 46cal 86/88rpm 221/243W 12.11/13.14kmph Add a comment	0mi, 16:24 Cross - Yoga Add a comment 3.1mi, 29:43 Run - General 1) 1km - 5:49(5:49/km) 119/134bpm [692b/km] 50cal 84/89rpm 198/251W 10.32/11.99kmph 2) 1km - 5:46(5:46/km) 129/135bpm [743b/km] 56cal 83/85rpm 203/231W 10.41/11.16kmph 3) 1km - 5:54(5:54/km) 132/141bpm [778b/km] 57cal 83/86rpm 202/249W 10.17/11.27kmph 4) 1km - 6:02(6:02/km) 136/141bpm [820b/km] 60cal 83/87rpm 192/225W 9.95/10.44kmph 5) 1km - 5:57(5:57/km) 137/141bpm [816b/km] 58cal 84/86rpm 198/229W 10.07/11.23kmph 6) 0.04km - 15(6:51/km) 134/135bpm [917b/km] 19cal 83/84rpm 206/212W 8.77/10.91kmph Add a comment	0mi, 24:06 Cross - Yoga Add a comment 3.1mi, 29:30 Run - Recovery Run 1) 1km - 5:47(5:47/km) 100/101bpm [578b/km] 38cal 84/111rpm 195/219W 10.39/11.16kmph 2) 1km - 5:41(5:41/km) 101/101bpm [575b/km] 39cal 84/86rpm 203/227W 10.55/10.94kmph 3) 1km - 5:56(5:56/km) 101/101bpm [600b/km] 41cal 84/87rpm 200/236W 10.1/11.34kmph 4) 1km - 5:56(5:56/km) 118/136bpm [700b/km] 52cal 84/86rpm 195/230W 10.11/10.69kmph 5) 1km - 5:57(5:57/km) 134/144bpm [797b/km] 59cal 84/87rpm 196/223W 10.08/10.91kmph 6) 0.03km - 13(6:37/km) 130/131bpm [860b/km] 15cal 83/84rpm 212/217W 9.08/10.87kmph Add a comment	0mi, 20:11 Cross - Yoga Add a comment 11.3mi, 1:50:49 Run - Long Run 1) 1km - 5:54(5:54/km) 152/188bpm [897b/km] 76cal 84/88rpm 199/228W 10.16/11.41kmph 2) 1km - 5:38(5:38/km) 168/188bpm [947b/km] 84cal 84/87rpm 203/220W 10.64/11.23kmph 3) 1km - 5:34(5:34/km) 147/168bpm [819b/km] 59cal 84/86rpm 202/221W 10.77/11.56kmph 4) 1km - 6:02(6:02/km) 132/141bpm [797b/km] 46cal 84/86rpm 198/221W 9.94/10.44kmph 5) 1km - 6:00(6:00/km) 133/142bpm [799b/km] 48cal 84/85rpm 199/210W 9.99/10.37kmph 6) 1km - 6:20(6:20/km) 158/183bpm [1000b/km] 79cal 83/86rpm 200/241W 9.48/10.19kmph 7) 1km - 8:03(8:03/km) 157/176bpm [1264b/km] 99cal 80/85rpm 195/261W 7.45/10.22kmph 8) 1km - 5:45(5:45/km) 153/168bpm [879b/km] 64cal 84/85rpm 199/232W 10.44/11.81kmph 9) 1km - 6:31(6:31/km) 148/177bpm [964b/km] 65cal 83/87rpm 193/230W 9.21/10.91kmph 10) 1km - 6:01(6:01/km) 169/181bpm [1018b/km] 84cal 84/85rpm 194/243W 9.96/10.87kmph 11) 1km - 6:08(6:08/km) 155/179bpm [950b/km] 69cal 83/86rpm 186/234W 9.79/11.88kmph 12) 1km - 5:37(5:37/km) 165/180bpm [927b/km] 76cal 83/88rpm 190/263W 10.68/14.94kmph 13) 1km - 5:36(5:36/km) 158/181bpm [886b/km] 67cal 84/90rpm 200/231W 10.7/11.81kmph 14) 1km - 5:40(5:40/km) 175/181bpm [993b/km] 86cal 84/86rpm 200/223W 10.58/11.12kmph 15) 1km - 7:00(7:00/km) 170/189bpm [1191b/km] 98cal 83/87rpm 209/274W 8.56/10.91kmph 16) 1km - 7:08(7:08/km) 171/186bpm [1221b/km] 104cal 82/84rpm 194/240W 8.41/9.29kmph 17) 1km - 5:50(5:50/km) 170/183bpm [991b/km] 81cal 83/86rpm 183/224W 10.29/11.81kmph 18) 1km - 5:15(5:15/km) 175/188bpm [919b/km] 83cal 82/94rpm 188/246W 11.43/14.65kmph 19) 0.12km - 44(6:09/km) 168/174bpm [1033b/km] 24cal 83/86rpm 215/245W 9.76/13kmph Add a comment	1.8mi, 59:54 Walk - General 1) 1km - 17:31(17:31/km) 99/122bpm [1735b/km] 112cal 47/76rpm 3.42/6.23kmph 2) 1km - 21:03(21:03/km) 99/132bpm [2084b/km] 119cal 49/78rpm 2.85/12.28kmph 3) 0.88km - 21:19(24:20/km) 90/112bpm [2190b/km] 83cal 51/172rpm 2.47/8.03kmph Add a comment 0mi, 24:26 Cross - Yoga Add a comment 5.1mi, 50:24 Run - General 1) 1km - 6:04(6:04/km) 147/177bpm [891b/km] 74cal 83/87rpm 192/217W 9.9/10.76kmph 2) 1km - 6:02(6:02/km) 154/170bpm [929b/km] 76cal 83/84rpm 192/208W 9.94/10.51kmph 3) 1km - 5:53(5:53/km) 129/160bpm [760b/km] 50cal 83/86rpm 190/213W 10.19/10.94kmph 4) 1km - 6:25(6:25/km) 127/131bpm [815b/km] 52cal 82/85rpm 188/207W 9.35/9.79kmph 5) 1km - 6:02(6:02/km) 127/132bpm [767b/km] 48cal 83/86rpm 184/217W 9.94/10.33kmph 6) 1km - 6:36(6:36/km) 130/138bpm [857b/km] 56cal 82/85rpm 195/223W 9.1/10.33kmph 7) 1km - 6:08(6:08/km) 135/146bpm [829b/km] 57cal 83/84rpm 188/218W 9.77/10.08kmph 8) 1km - 6:14(6:14/km) 134/141bpm [836b/km] 56cal 83/86rpm 190/213W 9.62/10.55kmph 9) 0.16km - 59(6:03/km) 135/138bpm [817b/km] 27cal 82/84rpm 195/206W 9.91/10.51kmph Add a comment

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