Gary Cardnell
M65 Essex
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- Training
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Races
36 -
Miles
12199 -
Miles
9 -
Miles
14604 -
Miles
243 -
WAVA
72.03% -
5k
20:48 -
5M
34:37 -
10k
47:06 -
Half
1:45:50
About Me | |
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Started running in 1983, after seeing 1982 London Marathon. I knew so little about running, that I ran in green flash tennis shoes at first. I now run for Dagenham 88, a really friendly club. Having taken early retirement, I am now able to train more and hopefully will be able to get close to my old P.B's.
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My parkrun |
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Recent Training | |||
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8th May
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General | 4.8mi | 43:50 |
6th May
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General | 5.4mi | 50:31 |
5th May
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General | 2mi | 1:15:46 |
4th May
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General | 1.1mi | 10:07 |
4th May
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General | 3.1mi | 23:37 |
12 Month Benchmarks | Run | Bike |
---|---|---|
Mile | 5:54 | 2:47 |
5k | 21:43 | 10:00 |
5mi | 39:04 | 17:17 |
10k | 49:37 | 21:49 |
10mi | 1:22:34 | 36:30 |
Half | 1:48:54 | 50:46 |
Recent Pictures | |
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Buddies (8) |
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Followers (2) |
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- Best WAVA
Dist | Races | 2008 | 2009 | 2010 | 2011 | 2015 | 2016 | PB | WB |
---|---|---|---|---|---|---|---|---|---|
5km | 22 | 22:56 64.21 | 20:56 71.49 | 20:48 72.03 | 22:39 68.88 | 20:48
6:42/mi
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72.03 | ||
4.9mi | 1 | 33:57 70.43 | 33:57
6:56/mi
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70.43 | |||||
5mi | 11 | 42:43 55.69 | 38:13 62.77 | 34:37 70.48 | 40:59 61.63 | 39:49 63.99 | 34:37
6:55/mi
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70.48 | |
10km | 1 | 47:06 65.28 | 47:06
7:35/mi
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65.28 | |||||
13.1mi | 1 | 1:45:50 66.00 | 1:45:50
8:05/mi
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66.00 |
2021 | Result | WAVA | Distance | |
---|---|---|---|---|
30 Aug | Barking Park August Bank Holiday 5K | 0.00 | 5km | |
2016 | Result | WAVA | Distance | |
16 Jul | Raphael parkrun SB | 22:39 | 68.88 | 5km |
13 Jul | Newman Hilly 5 (Ilford AC) | 39:53 | 63.89 | 5mi |
2 Jul | Orion Harriers Forest Five race 2 | 40:53 | 62.32 | 5mi |
21 Jun | Olympic Park 5K (East End Road Runners) | 23:57 | 65.15 | 5km |
11 Jun | Raphael parkrun | 25:03 | 62.28 | 5km |
8 Jun | Crown to Crown 5k | 24:17 | 64.25 | 5km |
7 Jun | Havering 90's Midweek 5 SB | 39:49 | 63.99 | 5mi |
4 Jun | Orion Harriers Forest Five race 1 | 42:11 | 60.40 | 5mi |
30 Apr | Medina I.O.W. parkrun | 24:39 | 63.30 | 5km |
23 Apr | Raphael parkrun | 23:56 | 65.19 | 5km |
20 Mar | Brentwood Half Marathon PB | 1:45:50 | 66.00 | 13.1mi |
27 Feb | Raphael parkrun | 23:52 | 65.37 | 5km |
2 Jan | Valentines parkrun | 24:59 | 62.45 | 5km |
2015 | Result | WAVA | Distance | |
4 Jul | Orion Harriers Forest Five race 2 SB | 40:59 | 61.63 | 5mi |
2011 | Result | WAVA | Distance | |
24 Dec | Valentines Parkrun | 22:00 | 68.59 | 5km |
12 Nov | Valentines Parkrun | 21:58 | 68.69 | 5km |
6 Nov | Billericay 10K PB | 47:06 | 65.28 | 10km |
29 Aug | Barking Park 5k | 20:57 | 72.03 | 5km |
20 Aug | Valentines Parkrun | 21:28 | 70.29 | 5km |
6 Aug | Orion Harriers Forest Five race 3 | 35:44 | 68.86 | 5mi |
23 Jul | Valentines Parkrun | 20:54 | 71.61 | 5km |
10 Jul | Eton Manor 5km PB | 20:48 | 71.95 | 5km |
9 Jul | Valentines Parkrun | 21:11 | 70.65 | 5km |
21 Jun | Havering 90 Joggers Midweek 5 PB | 34:37 | 70.48 | 5mi |
11 Jun | Valentines Parkrun | 21:06 | 70.93 | 5km |
28 May | Valentines Parkrun | 21:06 | 70.93 | 5km |
8 May | Bluebell 5 | 37:55 | 64.34 | 5mi |
16 Apr | Valentines Parkrun | 21:12 | 70.60 | 5km |
2 Apr | Valentines Parkrun | 21:26 | 69.83 | 5km |
26 Mar | Valentines Parkrun | 21:21 | 70.10 | 5km |
5 Feb | Chingford League - Victoria Park PB | 33:57 | 70.43 | 4.9mi |
2010 | Result | WAVA | Distance | |
30 Aug | Barking Park 5k SB | 20:56 | 71.49 | 5km |
2009 | Result | WAVA | Distance | |
7 Jun | BaD 5 Mile Run SB | 38:13 | 62.77 | 5mi |
10 May | Bluebell 5 | 38:45 | 61.91 | 5mi |
2008 | Result | WAVA | Distance | |
25 Aug | Barking Park 5KM SB | 22:56 | 64.21 | 5km |
15 Jul | Havering Midweek 5 Miles SB | 42:43 | 55.69 | 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 | 21 | 18 | 13 | 21 | 6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 79 |
2024 | 98 | 95 | 99 | 71 | 21 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 383 |
2024 | 72 | 39 | 72 | 140 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 323 |
2023 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 20 | 5 | 5 | 36 | 22 | 89 |
2023 | 146 | 134 | 123 | 126 | 65 | 65 | 52 | 103 | 106 | 106 | 87 | 76 | 1189 |
2023 | 0 | 37 | 74 | 93 | 45 | 185 | 158 | 91 | 164 | 30 | 59 | 0 | 936 |
2022 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 0 | 0 | 5 |
2022 | 87 | 80 | 127 | 93 | 76 | 34 | 51 | 52 | 91 | 119 | 78 | 132 | 1022 |
2022 | 0 | 17 | 35 | 99 | 185 | 305 | 26 | 46 | 94 | 16 | 0 | 0 | 824 |
2021 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 5 | 0 | 0 | 5 |
2021 | 0 | 0 | 0 | 0 | 0 | 2.4 | 6.1 | 0.8 | 0 | 0 | 0 | 0 | 9.3 |
2021 | 87 | 90 | 60 | 66 | 76 | 79 | 62 | 98 | 117 | 95 | 44 | 73 | 947 |
2021 | 131 | 102 | 42 | 112 | 113 | 48 | 122 | 77 | 26 | 0 | 0 | 24 | 796 |
2020 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 4 | 21 | 34 | 4 | 63 |
2020 | 112 | 119 | 39 | 99 | 87 | 128 | 104 | 19 | 10 | 47 | 0 | 67 | 831 |
2020 | 15 | 17 | 44 | 184 | 501 | 300 | 217 | 18 | 0 | 0 | 0 | 66 | 1363 |
2019 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3 |
2019 | 86 | 95 | 79 | 31 | 106 | 72 | 143 | 98 | 142 | 129 | 111 | 112 | 1204 |
2019 | 29 | 157 | 127 | 215 | 316 | 163 | 250 | 162 | 52 | 0 | 0 | 16 | 1487 |
2018 | 57 | 65 | 24 | 65 | 70 | 105 | 88 | 65 | 76 | 58 | 25 | 61 | 758 |
2018 | 0 | 0 | 0 | 99 | 99 | 114 | 209 | 0 | 0 | 0 | 0 | 0 | 521 |
2017 | 105 | 108 | 39 | 44 | 67 | 21 | 43 | 8 | 73 | 46 | 75 | 75 | 704 |
2017 | 10 | 0 | 236 | 302 | 257 | 52 | 233 | 34 | 0 | 0 | 0 | 0 | 1125 |
2016 | 55 | 115 | 120 | 32 | 55 | 72 | 61 | 132 | 127 | 99 | 106 | 76 | 1050 |
2016 | 45 | 68 | 227 | 396 | 193 | 351 | 195 | 87 | 183 | 157 | 124 | 53 | 2078 |
2015 | 64 | 67 | 63 | 59 | 91 | 94 | 92 | 72 | 78 | 87 | 74 | 53 | 893 |
2015 | 0 | 99 | 81 | 168 | 222 | 332 | 245 | 162 | 191 | 235 | 112 | 44 | 1891 |
2014 | 136 | 118 | 153 | 116 | 64 | 94 | 65 | 55 | 42 | 47 | 59 | 46 | 995 |
2014 | 11 | 0 | 106 | 192 | 114 | 181 | 268 | 150 | 186 | 288 | 246 | 35 | 1778 |
2013 | 111 | 86 | 77 | 70 | 52 | 53 | 20 | 95 | 130 | 136 | 93 | 56 | 978 |
2013 | 26 | 9 | 0 | 73 | 94 | 103 | 211 | 36 | 89 | 67 | 143 | 0 | 851 |
2012 | 122 | 121 | 138 | 122 | 88 | 71 | 118 | 77 | 104 | 89 | 81 | 82 | 1212 |
2012 | 15 | 89 | 25 | 8 | 88 | 109 | 66 | 118 | 88 | 9 | 15 | 0 | 631 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 32 | 32 |
Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
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Wed 17th Apr
Apr 17
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Thu 18th Apr
Apr 18
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1) 4.13mi - 22:13(5:23/mi) 100/122bpm [538b/mi] 165cal
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1) 1mi - 10:32(10:32/mi) 106/116bpm [1116b/mi] 95cal
2) 1mi - 10:20(10:20/mi) 113/118bpm [1168b/mi] 98cal 3) 1mi - 10:20(10:20/mi) 114/122bpm [1178b/mi] 94cal 4) 1mi - 10:54(10:54/mi) 113/122bpm [1231b/mi] 93cal 5) 1mi - 11:05(11:05/mi) 112/120bpm [1242b/mi] 84cal 6) 1mi - 10:29(10:29/mi) 112/116bpm [1175b/mi] 79cal 7) 1mi - 10:56(10:56/mi) 109/116bpm [1191b/mi] 74cal 8) 0.01mi - 11(30:43/mi) 112/113bpm [3440b/mi] 1cal Add a comment
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1) 1mi - 29:09(29:09/mi) 109/150bpm [3177b/mi] 244cal 24/115rpm
2) 1mi - 19:41(19:41/mi) 138/159bpm [2715b/mi] 241cal 38/123rpm 3) 0.82mi - 33:45(41:23/mi) 98/153bpm [4055b/mi] 116cal 17/107rpm Add a comment
1) 1mi - 7:27(7:27/mi) 130/139bpm [970b/mi] 84cal
2) 1mi - 7:26(7:26/mi) 140/148bpm [1041b/mi] 90cal 3) 1mi - 7:45(7:45/mi) 147/154bpm [1138b/mi] 101cal 4) 0.09mi - 33(6:14/mi) 153/155bpm [953b/mi] 7cal Add a comment
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1) 5mi - 20:12(4:02/mi) 96/120bpm [388b/mi] 138cal
2) 5mi - 19:27(3:53/mi) 103/116bpm [401b/mi] 136cal 3) 5mi - 20:31(4:06/mi) 106/124bpm [435b/mi] 138cal 4) 5mi - 19:52(3:58/mi) 107/119bpm [425b/mi] 129cal 5) 0.84mi - 3:46(4:29/mi) 103/108bpm [463b/mi] 19cal Add a comment
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1) 1mi - 9:19(9:19/mi) 110/121bpm [1024b/mi] 89cal
2) 1mi - 9:07(9:07/mi) 118/122bpm [1077b/mi] 95cal 3) 1mi - 9:19(9:19/mi) 116/122bpm [1080b/mi] 88cal 4) 1mi - 9:24(9:24/mi) 117/134bpm [1100b/mi] 90cal 5) 1mi - 8:50(8:50/mi) 118/127bpm [1042b/mi] 83cal 6) 0.52mi - 4:24(8:23/mi) 119/125bpm [997b/mi] 39cal Add a comment
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1) 1mi - 8:52(8:52/mi) 109/122bpm [967b/mi] 85cal
2) 1mi - 7:33(7:33/mi) 120/137bpm [906b/mi] 79cal 3) 1mi - 7:38(7:38/mi) 122/141bpm [931b/mi] 79cal 4) 0.54mi - 4:02(7:26/mi) 129/142bpm [959b/mi] 44cal Add a comment
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1) 1mi - 9:14(9:14/mi) 119/132bpm [1099b/mi] 102cal
2) 1mi - 8:45(8:45/mi) 127/136bpm [1111b/mi] 103cal 3) 1mi - 8:33(8:33/mi) 123/133bpm [1052b/mi] 95cal 4) 1mi - 8:29(8:29/mi) 127/136bpm [1078b/mi] 99cal 5) 1mi - 8:21(8:21/mi) 131/146bpm [1095b/mi] 100cal 6) 1mi - 8:02(8:02/mi) 135/146bpm [1084b/mi] 99cal 7) 0.06mi - 28(7:29/mi) 139/140bpm [1041b/mi] 6cal Add a comment
1) 5mi - 19:52(3:58/mi) 114/126bpm [453b/mi] 205cal
2) 5mi - 16:54(3:23/mi) 121/129bpm [409b/mi] 181cal 3) 1.36mi - 5:15(3:51/mi) 124/133bpm [477b/mi] 57cal Add a comment
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Fri 19th Apr
Apr 19
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Sat 20th Apr
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Sun 21st Apr
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Mon 22nd Apr
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Tue 23rd Apr
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Wed 24th Apr
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Thu 25th Apr
Apr 25
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1) 0.94mi - 8:50(9:22/mi) 129/142bpm [1209b/mi] 108cal
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1) 1mi - 7:40(7:40/mi) 123/134bpm [943b/mi] 88cal
2) 1mi - 8:06(8:06/mi) 132/143bpm [1070b/mi] 101cal 3) 1mi - 7:54(7:54/mi) 137/143bpm [1083b/mi] 102cal 4) 0.1mi - 49(8:13/mi) 132/137bpm [1084b/mi] 10cal Add a comment
1) 0.86mi - 8:15(9:34/mi) 106/122bpm [1014b/mi] 78cal
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1) 1mi - 8:56(8:56/mi) 109/121bpm [974b/mi] 86cal
2) 1mi - 9:14(9:14/mi) 121/131bpm [1118b/mi] 103cal 3) 1mi - 9:15(9:15/mi) 117/129bpm [1083b/mi] 93cal 4) 1mi - 8:46(8:46/mi) 121/131bpm [1060b/mi] 89cal 5) 1mi - 8:40(8:40/mi) 116/123bpm [1006b/mi] 75cal 6) 0.32mi - 2:40(8:18/mi) 123/130bpm [1020b/mi] 28cal Add a comment
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1) 1mi - 10:01(10:01/mi) 109/138bpm [1092b/mi] 95cal
2) 1mi - 10:09(10:09/mi) 108/136bpm [1097b/mi] 89cal 3) 1mi - 8:48(8:48/mi) 121/137bpm [1064b/mi] 94cal 4) 0.5mi - 5:14(10:30/mi) 121/137bpm [1271b/mi] 54cal Add a comment
1) 5mi - 20:13(4:03/mi) 102/118bpm [412b/mi] 164cal
2) 5mi - 19:28(3:54/mi) 108/118bpm [420b/mi] 162cal 3) 1.11mi - 4:17(3:52/mi) 108/117bpm [417b/mi] 33cal Add a comment
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1) 1mi - 52:57(52:57/mi) 74/114bpm [3919b/mi] 210cal 16/116rpm
2) 1mi - 24:34(24:34/mi) 102/124bpm [2505b/mi] 175cal 27/116rpm 3) 1mi - 30:49(30:49/mi) 104/133bpm [3206b/mi] 207cal 20/112rpm 4) 1mi - 32:35(32:35/mi) 101/128bpm [3291b/mi] 175cal 22/104rpm 5) 0.12mi - 6:46(55:45/mi) 77/99bpm [4293b/mi] 20cal 10/69rpm Add a comment
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1) 1mi - 7:40(7:40/mi) 132/143bpm [1012b/mi] 92cal
2) 1mi - 7:53(7:53/mi) 145/158bpm [1142b/mi] 107cal 3) 1mi - 7:49(7:49/mi) 146/154bpm [1141b/mi] 106cal 4) 0.1mi - 36(6:15/mi) 150/154bpm [938b/mi] 8cal Add a comment
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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Sun 28th Apr
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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) 5mi - 19:54(3:59/mi) 108/116bpm [430b/mi] 183cal
2) 5mi - 19:15(3:51/mi) 106/117bpm [408b/mi] 143cal 3) 3.54mi - 14:24(4:04/mi) 105/112bpm [428b/mi] 91cal Add a comment
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1) 1mi - 7:33(7:33/mi) 127/143bpm [958b/mi] 86cal
2) 1mi - 8:04(8:04/mi) 139/145bpm [1122b/mi] 102cal 3) 1mi - 7:53(7:53/mi) 142/148bpm [1119b/mi] 103cal 4) 0.09mi - 35(6:25/mi) 142/148bpm [911b/mi] 7cal Add a comment
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1) 1mi - 18:06(18:06/mi) 84/96bpm [1520b/mi] 90cal 55/71rpm
2) 1mi - 18:59(18:59/mi) 86/98bpm [1633b/mi] 98cal 54/76rpm 3) 1mi - 20:23(20:23/mi) 83/89bpm [1692b/mi] 97cal 51/75rpm 4) 1mi - 18:32(18:32/mi) 84/91bpm [1557b/mi] 93cal 58/67rpm 5) 0.03mi - 57(36:44/mi) 81/85bpm [2975b/mi] 3cal 30/66rpm Add a comment
1) 1mi - 9:01(9:01/mi) 140/155bpm [1262b/mi] 117cal
2) 1mi - 8:45(8:45/mi) 151/164bpm [1320b/mi] 126cal 3) 1mi - 9:03(9:03/mi) 132/163bpm [1194b/mi] 102cal 4) 1mi - 8:45(8:45/mi) 122/133bpm [1067b/mi] 85cal 5) 1mi - 8:34(8:34/mi) 126/138bpm [1078b/mi] 87cal 6) 1mi - 8:27(8:27/mi) 124/130bpm [1049b/mi] 78cal 7) 0.53mi - 4:33(8:39/mi) 130/137bpm [1124b/mi] 51cal Add a comment
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1) 5mi - 19:59(4:00/mi) 94/113bpm [376b/mi] 126cal
2) 5mi - 20:24(4:05/mi) 102/120bpm [416b/mi] 136cal 3) 5mi - 21:52(4:22/mi) 99/117bpm [433b/mi] 116cal 4) 5mi - 21:08(4:14/mi) 97/116bpm [410b/mi] 103cal 5) 3.27mi - 12:39(3:52/mi) 100/115bpm [387b/mi] 67cal Add a comment
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1) 1mi - 8:36(8:36/mi) 103/120bpm [886b/mi] 69cal
2) 1mi - 7:29(7:29/mi) 106/138bpm [794b/mi] 56cal 3) 0.37mi - 2:44(7:29/mi) 104/138bpm [777b/mi] 19cal Add a comment
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1) 1mi - 56:59(56:59/mi) 85/123bpm [4844b/mi] 271cal 16/100rpm
2) 1mi - 34:09(34:09/mi) 95/126bpm [3244b/mi] 192cal 18/124rpm 3) 1mi - 24:01(24:01/mi) 115/142bpm [2763b/mi] 199cal 26/124rpm 4) 1mi - 22:50(22:50/mi) 113/134bpm [2580b/mi] 165cal 31/124rpm 5) 0.45mi - 13:51(30:42/mi) 99/120bpm [3039b/mi] 73cal 29/70rpm Add a comment
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1) 1mi - 9:19(9:19/mi) 129/146bpm [1203b/mi] 101cal
2) 1mi - 9:26(9:26/mi) 110/126bpm [1038b/mi] 77cal 3) 1mi - 9:25(9:25/mi) 107/126bpm [1007b/mi] 69cal 4) 1mi - 9:46(9:46/mi) 110/133bpm [1074b/mi] 75cal 5) 1mi - 9:27(9:27/mi) 116/138bpm [1095b/mi] 81cal 6) 0.2mi - 1:41(8:31/mi) 118/124bpm [1006b/mi] 14cal Add a comment
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Fri 3rd May
May 3
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Sat 4th May
May 4
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Sun 5th May
May 5
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Mon 6th May
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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) 1mi - 9:17(9:17/mi) 122/132bpm [1132b/mi] 101cal
2) 0.09mi - 50(9:07/mi) 122/125bpm [1112b/mi] 9cal Add a comment
1) 1mi - 7:45(7:45/mi) 127/141bpm [984b/mi] 85cal
2) 1mi - 7:44(7:44/mi) 137/142bpm [1060b/mi] 92cal 3) 1mi - 7:41(7:41/mi) 142/148bpm [1091b/mi] 95cal 4) 0.07mi - 26(6:26/mi) 147/150bpm [945b/mi] 5cal Add a comment
1) 1mi - 9:31(9:31/mi) 102/110bpm [970b/mi] 77cal
2) 0.13mi - 1:23(10:50/mi) 110/114bpm [1192b/mi] 12cal Add a comment
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1) 1mi - 28:38(28:38/mi) 69/81bpm [1975b/mi] 106cal 34/66rpm
2) 1mi - 44:18(44:18/mi) 68/88bpm [3012b/mi] 130cal 21/64rpm 3) 0.03mi - 2:50(1:27:57/mi) 68/73bpm [5981b/mi] 8cal 7/57rpm Add a comment
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1) 1mi - 9:33(9:33/mi) 108/119bpm [1032b/mi] 87cal
2) 1mi - 10:09(10:09/mi) 113/118bpm [1147b/mi] 93cal 3) 1mi - 8:52(8:52/mi) 114/125bpm [1011b/mi] 82cal 4) 1mi - 9:19(9:19/mi) 106/121bpm [987b/mi] 65cal 5) 1mi - 9:19(9:19/mi) 116/128bpm [1080b/mi] 84cal 6) 0.36mi - 3:19(9:18/mi) 111/121bpm [1033b/mi] 23cal Add a comment
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1) 1mi - 9:32(9:32/mi) 110/118bpm [1048b/mi] 90cal
2) 1mi - 9:23(9:23/mi) 116/124bpm [1088b/mi] 92cal 3) 1mi - 9:28(9:28/mi) 109/121bpm [1032b/mi] 76cal 4) 1mi - 8:48(8:48/mi) 114/127bpm [1004b/mi] 78cal 5) 0.79mi - 6:40(8:28/mi) 115/132bpm [974b/mi] 56cal Add a comment
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