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Races
53 -
Miles
12771 -
Miles
59 -
Miles
3486 -
Miles
153 -
WAVA
60.63% -
Mile
7:48 -
5k
22:13 -
5M
39:35 -
10k
45:22 -
Half
1:46:41 -
Mara
4:11:54
About Me | |
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Finally fitter again after many years in the fat suit. Enjoying life.
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Random Q&A | See your Q&A |
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Recent Blogs | |
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Sani Stagger Marathon | Nov 2019 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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9th May
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General | 5mi | 46:11 |
7th May
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General | 6.2mi | 1:00:44 |
6th May
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General | 5mi | 52:09 |
4th May
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General | 19.4mi | 3:53:00 |
2nd May
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General | 6.2mi | 1:01:52 |
Planned Races | |
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Comrades Marathon | 9th Jun |
12 Month Benchmarks | Run | Bike |
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Mile | 7:16 | 3:15 |
5k | 25:13 | 12:41 |
5mi | 41:01 | 20:46 |
10k | 51:17 | 26:09 |
10mi | 1:24:01 | 0 |
Half | 1:51:26 | 0 |
20mi | 3:08:01 | 0 |
Mara | 4:10:21 | 0 |
50k | 5:33:49 | 0 |
40mi | 7:10:43 | 0 |
75k | 8:22:38 | 0 |
50mi | 9:01:04 | 0 |
Followers (2) |
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Badges Collected | See available badges |
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- Best WAVA
Dist | Races | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2012 | 2014 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 1 | 7:48 49.09 | 7:48
7:48/mi
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49.09 | ||||||||||||||
5km | 5 | 22:25 57.94 | 22:13 59.16 | 27:12 50.49 | 22:13
7:09/mi
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59.16 | ||||||||||||
3.5mi | 1 | 29:59 51.01 | 29:59
8:34/mi
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51.01 | ||||||||||||||
7.8km | 1 | 37:10 60.63 | 37:10
7:43/mi
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60.63 | ||||||||||||||
5mi | 1 | 39:35 53.59 | 39:35
7:55/mi
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53.59 | ||||||||||||||
10km | 16 | 57:23 46.27 | 49:10 54.01 | 47:27 56.15 | 45:22 58.96 | 52:28 51.23 | 51:26 52.55 | 50:34 57.30 | 52:00 55.72 | 45:22
7:18/mi
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58.96 | |||||||
14.2km | 1 | 1:35:11 45.88 | 1:35:11
10:49/mi
|
45.88 | ||||||||||||||
15km | 1 | 1:23:05 53.95 | 1:23:05
8:55/mi
|
53.95 | ||||||||||||||
16.2km | 1 | 1:40:14 50.23 | 1:40:14
9:57/mi
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50.23 | ||||||||||||||
17.4km | 1 | 1:43:48 51.70 | 1:43:48
9:37/mi
|
51.70 | ||||||||||||||
17.6km | 1 | 1:59:07 45.60 | 1:59:07
10:55/mi
|
45.60 | ||||||||||||||
13.1mi | 6 | 2:01:59 49.39 | 1:59:22 53.05 | 1:46:41 59.86 | 1:50:01 58.05 | 1:54:17 57.35 | 1:46:41
8:09/mi
|
59.86 | ||||||||||
25km | 3 | 2:10:02 58.88 | 2:15:58 57.79 | 2:19:29 56.83 | 2:10:02
8:22/mi
|
58.88 | ||||||||||||
31.8km | 1 | 3:35:43 47.63 | 3:35:43
10:54/mi
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47.63 | ||||||||||||||
26.2mi | 8 | 4:18:16 47.33 | 4:30:21 49.53 | 5:52:48 38.62 | 4:12:59 54.81 | 4:11:54 55.04 | 4:11:54
9:37/mi
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55.04 | ||||||||||
47.1km | 1 | 6:29:43 40.33 | 6:29:43
13:20/mi
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40.33 | ||||||||||||||
50mi | 1 | 11:15:25 44.09 | 11:15:25
13:31/mi
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44.09 | ||||||||||||||
56mi | 1 | 10:12:23 57.51 | 10:12:23
10:56/mi
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57.51 |
Date | Planned Races | Distance | ||
---|---|---|---|---|
9 Jun | Comrades Marathon Confirmed | 85.91km | ||
2024 | Result | WAVA | Distance | |
13 Apr | Totalsports Two Oceans Marathon | 0.00 | 56km | |
17 Mar | Dolphin Coast Marathon PB | 4:11:54 | 55.04 | 26.2mi |
3 Mar | Best of the Best Marathon | 0.00 | 26.2mi | |
24 Feb | Wartburg Classic PB | 1:35:11 | 45.88 | 14.16km |
4 Feb | DG Panel and Paint PB | 3:35:43 | 47.63 | 31.83km |
28 Jan | PDAC 25km SB | 2:19:29 | 56.83 | 25km |
14 Jan | Ronnie Davel Memorial PB | 1:40:14 | 50.23 | 16.21km |
2023 | Result | WAVA | Distance | |
4 Nov | Kaapsehoop Marathon SB | 4:12:59 | 54.81 | 26.2mi |
27 Aug | VUM sunrise run SB | 1:54:17 | 57.35 | 13.1mi |
6 Aug | Illovo Eston trail run PB | 1:43:48 | 51.70 | 17.37km |
11 Jun | Comrades Marathon PB | 10:12:23 | 57.51 | 56mi |
19 Mar | Umgeni Water Marathon | 4:14:43 | 53.95 | 26.2mi |
12 Feb | Hillcrest Marathon | 4:22:19 | 52.39 | 26.2mi |
29 Jan | PDAC 25km SB | 2:15:58 | 57.79 | 25km |
8 Jan | KZNTR Rocky Bay trail run PB | 1:59:07 | 45.60 | 17.57km |
2022 | Result | WAVA | Distance | |
24 Sep | Karkloof 30 miler PB | 6:29:43 | 40.33 | 47.06km |
5 Jun | Hillcrest Marathon | 0.00 | 42.2mi | |
2021 | Result | WAVA | Distance | |
20 Nov | Sani Stagger SB | 5:52:48 | 38.62 | 26.2mi |
2020 | Result | WAVA | Distance | |
26 Sep | Karkloof 50 miler PB | 11:15:25 | 44.09 | 50mi |
29 Feb | Best of the Best SB | 1:50:01 | 58.05 | 13.1mi |
26 Jan | PDAC 25km PB | 2:10:02 | 58.88 | 25km |
2019 | Result | WAVA | Distance | |
24 Nov | Sani Stagger | 6:16:28 | 35.57 | 26.2mi |
27 Oct | Sapphire Coast Marathon SB | 4:30:21 | 49.53 | 26.2mi |
15 Sep | Saps Striders 21km PB | 1:46:41 | 59.86 | 13.1mi |
8 Sep | Queensburgh Mineshaft PB | 1:23:05 | 53.95 | 15km |
1 Sep | Funky Pants Beach run PB | 37:10 | 60.63 | 7.75km |
7 Apr | Durban City 10km SB | 52:00 | 55.72 | 10km |
17 Mar | Deloitte 1/2 marathon | 1:59:42 | 52.90 | 13.1mi |
2018 | Result | WAVA | Distance | |
28 Oct | South Coast Half SB | 1:59:22 | 53.05 | 13.1mi |
9 Sep | Saps Striders 10km SB | 50:34 | 57.30 | 10km |
15 Jul | Waterfall 10km | 58:50 | 48.85 | 10km |
2014 | Result | WAVA | Distance | |
17 May | Battle of the Boroughs 5k Run SB | 27:12 | 50.49 | 5km |
2012 | Result | WAVA | Distance | |
7 Oct | Windsor Half Marathon SB | 2:01:59 | 49.39 | 13.1mi |
12 Jul | JP Morgan Corporate Challenge PB | 29:59 | 51.01 | 3.5mi |
2010 | Result | WAVA | Distance | |
28 Feb | hotelympia 10k SB | 51:26 | 52.55 | 10km |
2009 | Result | WAVA | Distance | |
12 Jul | Cliffe Woods 10K SB | 52:28 | 51.23 | 10km |
2008 | Result | WAVA | Distance | |
6 Jul | British 10K London Run PB | 45:22 | 58.96 | 10km |
25 Jun | Dulwich Midsummer 5K PB | 22:13 | 59.16 | 5km |
2007 | Result | WAVA | Distance | |
28 Oct | Wilmington 10K | 48:58 | 54.63 | 10km |
5 Aug | London Triathlon - 10k | / / 50:28 | 0.00 | 0miles/0miles/10km |
28 May | Hatfield Broad Oak 10k SB | 47:27 | 56.15 | 10km |
22 Apr | London Marathon SB | 4:18:16 | 47.33 | 26.2mi |
2006 | Result | WAVA | Distance | |
9 Jul | Cliffe Woods 10K | 49:36 | 53.54 | 10km |
2 Jul | Bobby Moore 5k SB | 22:25 | 57.94 | 5km |
25 Jun | Chiquita Bananaman Chase SB | 49:10 | 54.01 | 10km |
6 Jun | Fetch Five - Run For Your Soul 5 PB | 39:35 | 53.59 | 5mi |
21 May | Nike 5k -Victoria Park | 24:16 | 53.52 | 5km |
1 May | Esher Church School 10k | 52:36 | 50.48 | 10km |
5 Mar | Frank Harmer Memorial 10K (Brockwell Park) | 55:12 | 48.11 | 10km |
19 Feb | Hotelympia 10k | 54:15 | 48.95 | 10km |
29 Jan | Nike Run London January | 25:57 | 50.05 | 5km |
2005 | Result | WAVA | Distance | |
25 Dec | Fetch Five - Christmas Bird | 17:05 | 47.88 | 2mi |
23 Oct | David Lloyd Great Mile PB | 7:48 | 49.09 | 1mi |
16 Oct | Nike Run London | 57:42 | 46.02 | 10km |
2 Oct | Rainforest Foundation Taut 10K SB | 57:23 | 46.27 | 10km |
3 Jul | British 10k | 57:24 | 46.15 | 10km |
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 1 | 1 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2024 | 117 | 130 | 157 | 50 | 42 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 496 |
2024 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 19 |
2023 | 7 | 6 | 11 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 29 |
2023 | 0 | 0.7 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.7 |
2023 | 162 | 122 | 151 | 173 | 146 | 88 | 97 | 116 | 120 | 129 | 88 | 102 | 1493 |
2023 | 13 | 22 | 16 | 0 | 0 | 9 | 13 | 47 | 24 | 0 | 11 | 7 | 163 |
2022 | 0 | 8 | 0 | 0 | 9 | 0 | 0 | 0 | 3 | 3 | 0 | 0 | 23 |
2022 | 124 | 64 | 85 | 35 | 102 | 92 | 95 | 127 | 128 | 91 | 131 | 140 | 1215 |
2022 | 72 | 34 | 137 | 14 | 113 | 53 | 25 | 16 | 56 | 12 | 0 | 0 | 533 |
2021 | 7 | 15 | 15 | 0 | 5 | 0 | 3 | 0 | 6 | 12 | 0 | 0 | 63 |
2021 | 110 | 92 | 129 | 144 | 112 | 92 | 78 | 94 | 60 | 87 | 103 | 107 | 1207 |
2021 | 92 | 52 | 0 | 0 | 24 | 12 | 0 | 13 | 63 | 44 | 74 | 48 | 421 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 4 | 4 | 0 | 19 |
2020 | 2.7 | 2.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4.8 |
2020 | 140 | 169 | 126 | 92 | 128 | 156 | 150 | 174 | 166 | 108 | 115 | 103 | 1628 |
2020 | 7 | 19 | 149 | 0 | 124 | 0 | 17 | 69 | 0 | 39 | 0 | 74 | 499 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 0 | 2 |
2019 | 4.2 | 2.4 | 0 | 0 | 0 | 0 | 0 | 1.4 | 0 | 1 | 1 | 0 | 10 |
2019 | 60 | 81 | 94 | 105 | 145 | 138 | 124 | 162 | 145 | 157 | 118 | 89 | 1416 |
2019 | 83 | 0 | 0 | 16 | 80 | 10 | 9 | 81 | 72 | 43 | 10 | 0 | 404 |
2018 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 2 | 0 | 0 | 5 | 7 |
2018 | 0 | 1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3.1 | 4.2 |
2018 | 80 | 56 | 64 | 62 | 70 | 80 | 87 | 80 | 88 | 118 | 64 | 93 | 940 |
2018 | 0 | 25 | 18 | 0 | 0 | 0 | 0 | 0 | 28 | 0 | 0 | 15 | 86 |
2017 | 0 | 0 | 0 | 0 | 0 | 31 | 56 | 51 | 71 | 40 | 49 | 59 | 358 |
2017 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 10 |
2016 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2015 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2015 | 16 | 20 | 20 | 4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 60 |
2015 | 0 | 0 | 0 | 8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 8 |
2014 | 28 | 55 | 57 | 46 | 64 | 57 | 56 | 14 | 63 | 51 | 41 | 10 | 542 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 7 | 9 | 0 | 0 | 17 |
2013 | 25 | 37 | 30 | 20 | 47 | 4 | 8 | 33 | 23 | 24 | 22 | 33 | 305 |
2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 12 |
2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0.3 | 0 | 0 | 0.5 |
2012 | 26 | 35 | 31 | 18 | 46 | 44 | 55 | 43 | 39 | 31 | 28 | 25 | 421 |
2012 | 6 | 0 | 0 | 0 | 57 | 12 | 38 | 119 | 13 | 6 | 12 | 0 | 265 |
2011 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 |
2011 | 15 | 19 | 15 | 18 | 7 | 12 | 22 | 34 | 28 | 12 | 24 | 20 | 227 |
2011 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 |
2010 | 20 | 24 | 16 | 17 | 21 | 21 | 10 | 7 | 27 | 6 | 13 | 5 | 188 |
2010 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2009 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0.9 | 0.5 | 0 | 0 | 0 | 0 | 1.9 |
2009 | 29 | 21 | 11 | 21 | 36 | 20 | 44 | 27 | 24 | 3 | 44 | 51 | 331 |
2009 | 10 | 2 | 0 | 0 | 7 | 5 | 31 | 19 | 20 | 11 | 0 | 23 | 129 |
2008 | 0 | 3 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 |
2008 | 1.4 | 1.4 | 1.4 | 1.1 | 0.6 | 1.1 | 0.9 | 1.1 | 0 | 0 | 0 | 0 | 9.1 |
2008 | 50 | 15 | 25 | 45 | 58 | 82 | 29 | 30 | 28 | 43 | 46 | 24 | 474 |
2008 | 27 | 204 | 142 | 82 | 35 | 55 | 0 | 13 | 0 | 13 | 8 | 0 | 579 |
2007 | 0.5 | 0 | 0 | 0 | 0.6 | 9 | 5.9 | 2.8 | 0.6 | 0 | 0 | 0 | 19.4 |
2007 | 93 | 70 | 118 | 74 | 80 | 45 | 37 | 23 | 24 | 42 | 27 | 25 | 657 |
2007 | 10 | 0 | 0 | 0 | 0 | 16 | 81 | 0 | 0 | 0 | 0 | 5 | 112 |
2006 | 0 | 0 | 0.5 | 0.9 | 0 | 0.5 | 3.5 | 1.5 | 0 | 0 | 0.5 | 0.5 | 7.8 |
2006 | 30 | 45 | 51 | 49 | 62 | 72 | 68 | 62 | 48 | 0 | 18 | 56 | 561 |
2006 | 8 | 5 | 53 | 0 | 25 | 48 | 42 | 31 | 0 | 0 | 0 | 0 | 211 |
2005 | 0 | 0 | 0 | 0 | 35 | 33 | 20 | 32 | 20 | 52 | 28 | 26 | 245 |
Fri 12th Apr
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Sat 13th Apr
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Sun 14th Apr
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Mon 15th Apr
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Wed 17th Apr
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Thu 18th Apr
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1) 1km - 6:52(6:52/km) 106/117bpm [728b/km] 157cal 581/811W
2) 1km - 6:08(6:08/km) 126/131bpm [773b/km] 169cal 660/771W 3) 1km - 8:01(8:01/km) 127/137bpm [1017b/km] 193cal 506/786W 4) 1km - 9:54(9:54/km) 120/129bpm [1187b/km] 207cal 466/787W 5) 1km - 6:56(6:56/km) 137/143bpm [950b/km] 187cal 650/914W 6) 1km - 6:16(6:16/km) 138/141bpm [864b/km] 179cal 546/711W 7) 0.69km - 5:32(8:04/km) 144/147bpm [1161b/km] 151cal 591/855W Add a comment
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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1) 1km - 18:09(18:09/km) 81/95bpm [1470b/km] 169cal 138/360W
2) 1km - 17:06(17:06/km) 87/104bpm [1487b/km] 172cal 153/304W 3) 1km - 13:47(13:47/km) 96/110bpm [1324b/km] 165cal 261/507W 4) 1km - 14:22(14:22/km) 106/118bpm [1524b/km] 198cal 288/589W 5) 1km - 15:01(15:01/km) 113/127bpm [1696b/km] 223cal 284/602W 6) 0.06km - 1:09(19:16/km) 110/116bpm [2120b/km] 15cal 150/351W Add a comment
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Fri 26th Apr
Apr 26
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Sat 27th Apr
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Sun 28th Apr
Apr 28
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Mon 29th Apr
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Tue 30th Apr
Apr 30
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Wed 1st May
May 1
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Thu 2nd May
May 2
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1) 1km - 7:57(7:57/km) 122/135bpm [969b/km] 182cal 546/760W
2) 1km - 7:16(7:16/km) 143/149bpm [1039b/km] 198cal 605/840W 3) 1km - 7:26(7:26/km) 147/154bpm [1092b/km] 207cal 577/792W 4) 1km - 7:16(7:16/km) 152/161bpm [1105b/km] 205cal 587/824W 5) 1km - 7:12(7:12/km) 154/163bpm [1110b/km] 200cal 574/806W 6) 0.01km - 3(6:52/km) 157/158bpm [1078b/km] 2cal 806/813W Add a comment
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1) 1km - 7:14(7:14/km) 129/142bpm [933b/km] 185cal 624/853W
2) 1km - 7:01(7:01/km) 135/145bpm [947b/km] 177cal 566/846W 3) 1km - 6:34(6:34/km) 144/147bpm [945b/km] 187cal 619/752W 4) 1km - 6:38(6:38/km) 150/155bpm [994b/km] 187cal 636/837W 5) 1km - 8:57(8:57/km) 152/157bpm [1361b/km] 248cal 520/724W 6) 1km - 7:23(7:23/km) 157/161bpm [1159b/km] 205cal 571/714W 7) 1km - 7:54(7:54/km) 157/166bpm [1241b/km] 228cal 512/868W 8) 1km - 7:32(7:32/km) 164/167bpm [1235b/km] 232cal 637/1032W 9) 0.01km - 3(5:14/km) 165/165bpm [865b/km] 1cal 579/586W Add a comment
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1) 1km - 6:18(6:18/km) 142/153bpm [895b/km] 187cal 785/967W
2) 1km - 6:10(6:10/km) 149/154bpm [919b/km] 184cal 675/890W 3) 1km - 6:11(6:11/km) 154/160bpm [951b/km] 188cal 725/955W 4) 1km - 6:16(6:16/km) 160/166bpm [1003b/km] 192cal 703/949W 5) 1km - 6:07(6:07/km) 157/159bpm [961b/km] 185cal 659/727W 6) 1km - 6:04(6:04/km) 161/165bpm [976b/km] 188cal 710/986W 7) 1km - 6:15(6:15/km) 166/169bpm [1036b/km] 199cal 738/1052W 8) 1km - 6:15(6:15/km) 166/169bpm [1038b/km] 192cal 673/916W 9) 1km - 6:18(6:18/km) 167/169bpm [1052b/km] 195cal 697/922W 10) 1km - 6:25(6:25/km) 169/173bpm [1084b/km] 202cal 721/1019W 11) 0.01km - 2(5:05/km) 167/167bpm [849b/km] 1cal 649/657W Add a comment
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1) 1km - 6:15(6:15/km) 137/151bpm [856b/km] 178cal 698/1037W
2) 1km - 6:03(6:03/km) 151/157bpm [913b/km] 181cal 675/976W 3) 1km - 6:01(6:01/km) 154/158bpm [927b/km] 187cal 711/932W 4) 1km - 6:08(6:08/km) 157/162bpm [962b/km] 190cal 715/974W 5) 1km - 6:07(6:07/km) 154/160bpm [943b/km] 183cal 645/892W 6) 1km - 6:19(6:19/km) 160/167bpm [1011b/km] 197cal 774/1102W 7) 1km - 6:27(6:27/km) 164/168bpm [1058b/km] 198cal 719/972W 8) 1km - 6:23(6:23/km) 166/171bpm [1058b/km] 204cal 773/998W 9) 1km - 6:18(6:18/km) 160/165bpm [1007b/km] 189cal 635/767W 10) 0.91km - 5:51(6:24/km) 164/168bpm [1051b/km] 185cal 779/1013W Add a comment
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Fri 3rd May
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Sat 4th May
May 4
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Sun 5th May
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Mon 6th May
May 6
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Tue 7th May
May 7
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Wed 8th May
May 8
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Thu 9th May
May 9
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1) 1km - 7:28(7:28/km) 121/132bpm [904b/km] 185cal 656/827W
2) 1km - 7:41(7:41/km) 140/149bpm [1076b/km] 221cal 726/1034W 3) 1km - 6:38(6:38/km) 137/147bpm [909b/km] 186cal 618/890W 4) 1km - 7:41(7:41/km) 149/153bpm [1146b/km] 219cal 679/957W 5) 1km - 7:17(7:17/km) 152/156bpm [1107b/km] 216cal 712/956W 6) 1km - 6:36(6:36/km) 143/148bpm [943b/km] 179cal 587/802W 7) 1km - 6:48(6:48/km) 149/154bpm [1013b/km] 192cal 686/822W 8) 1km - 6:58(6:58/km) 151/156bpm [1051b/km] 197cal 680/845W 9) 1km - 7:06(7:06/km) 149/153bpm [1057b/km] 196cal 662/862W 10) 1km - 7:44(7:44/km) 152/162bpm [1175b/km] 209cal 639/929W 11) 1km - 8:26(8:26/km) 153/164bpm [1291b/km] 227cal 607/914W 12) 1km - 8:29(8:29/km) 157/171bpm [1332b/km] 240cal 641/923W 13) 1km - 7:08(7:08/km) 158/165bpm [1126b/km] 206cal 685/899W 14) 1km - 7:04(7:04/km) 158/171bpm [1115b/km] 192cal 618/771W 15) 1km - 6:56(6:56/km) 166/173bpm [1150b/km] 194cal 643/772W 16) 1km - 7:25(7:25/km) 159/170bpm [1180b/km] 206cal 672/935W 17) 1km - 7:09(7:09/km) 167/172bpm [1195b/km] 214cal 643/734W 18) 1km - 7:22(7:22/km) 161/166bpm [1186b/km] 204cal 611/857W 19) 1km - 7:39(7:39/km) 155/168bpm [1186b/km] 204cal 615/882W 20) 1km - 7:12(7:12/km) 167/177bpm [1203b/km] 211cal 644/869W 21) 1km - 7:16(7:16/km) 168/174bpm [1221b/km] 219cal 649/784W 22) 1km - 7:17(7:17/km) 171/179bpm [1246b/km] 224cal 654/841W 23) 1km - 7:14(7:14/km) 166/171bpm [1201b/km] 224cal 541/886W 24) 1km - 8:25(8:25/km) 163/181bpm [1372b/km] 240cal 596/895W 25) 1km - 8:12(8:12/km) 161/167bpm [1321b/km] 225cal 607/911W 26) 1km - 7:22(7:22/km) 169/175bpm [1246b/km] 226cal 552/796W 27) 1km - 7:57(7:57/km) 158/176bpm [1257b/km] 201cal 574/867W 28) 1km - 7:20(7:20/km) 161/168bpm [1180b/km] 189cal 547/603W 29) 1km - 7:47(7:47/km) 158/162bpm [1231b/km] 191cal 563/823W 30) 1km - 8:03(8:03/km) 156/160bpm [1257b/km] 189cal 519/660W 31) 1km - 7:28(7:28/km) 155/160bpm [1158b/km] 164cal 547/750W 32) 0.25km - 1:50(7:20/km) 159/163bpm [1167b/km] 46cal 578/616W Add a comment
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1) 1km - 6:50(6:50/km) 137/147bpm [936b/km] 187cal 658/831W
2) 1km - 6:48(6:48/km) 149/155bpm [1013b/km] 199cal 658/968W 3) 1km - 6:04(6:04/km) 155/157bpm [941b/km] 185cal 670/848W 4) 1km - 5:52(5:52/km) 157/159bpm [922b/km] 180cal 702/823W 5) 1km - 7:04(7:04/km) 162/170bpm [1146b/km] 219cal 696/1064W 6) 1km - 7:14(7:14/km) 162/171bpm [1172b/km] 226cal 721/1014W 7) 1km - 6:09(6:09/km) 163/166bpm [1003b/km] 189cal 660/1001W 8) 1km - 5:48(5:48/km) 164/169bpm [952b/km] 189cal 668/1050W 9) 0.03km - 19(12:26/km) 168/169bpm [2089b/km] 10cal 554/1067W Add a comment
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1) 1km - 6:36(6:36/km) 134/142bpm [884b/km] 183cal 738/960W
2) 1km - 6:14(6:14/km) 144/148bpm [897b/km] 186cal 764/1105W 3) 1km - 6:04(6:04/km) 148/163bpm [899b/km] 181cal 700/952W 4) 1km - 6:20(6:20/km) 147/155bpm [931b/km] 187cal 731/1178W 5) 1km - 6:10(6:10/km) 150/154bpm [925b/km] 185cal 741/1111W 6) 1km - 6:08(6:08/km) 153/156bpm [939b/km] 186cal 739/968W 7) 1km - 6:12(6:12/km) 157/160bpm [973b/km] 188cal 718/944W 8) 1km - 5:58(5:58/km) 153/157bpm [913b/km] 180cal 691/853W 9) 1km - 5:51(5:51/km) 153/155bpm [895b/km] 176cal 695/858W 10) 0.91km - 5:11(5:41/km) 158/166bpm [899b/km] 161cal 691/770W Add a comment
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1) 1km - 6:03(6:03/km) 140/154bpm [848b/km] 177cal 805/972W
2) 1km - 5:43(5:43/km) 152/156bpm [869b/km] 177cal 727/878W 3) 1km - 5:45(5:45/km) 156/160bpm [897b/km] 181cal 778/1047W 4) 1km - 5:48(5:48/km) 159/163bpm [922b/km] 184cal 762/980W 5) 1km - 5:44(5:44/km) 157/159bpm [900b/km] 177cal 707/797W 6) 1km - 5:41(5:41/km) 161/163bpm [915b/km] 181cal 757/1005W 7) 1km - 5:49(5:49/km) 165/170bpm [959b/km] 186cal 781/1044W 8) 1km - 5:37(5:37/km) 165/167bpm [926b/km] 182cal 764/942W 9) 0.01km - 2(3:30/km) 166/166bpm [581b/km] 1cal 775/775W Add a comment
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