chicke80

M40

Wildebeest (73)

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My parkrun
Futakotamagawa parkrun

Recent Training
9th May	General	7.6mi	59:37
8th May	General	8.1mi	56:26
6th May	Recovery Run	8.1mi	1:01:38
5th May	General	10.5mi	1:21:30
4th May	Long Run	14.1mi	1:44:21

12 Month Benchmarks	Run
Mile	5:17
5k	16:53
5mi	29:59
10k	37:33
10mi	1:01:30
Half	1:22:49
20mi	2:15:50
Mara	2:59:15

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Scott Jurek

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Best Times
Best WAVA

Dist	Races	2006	2008	2009	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	1					5:25 70.18													5:25 5:25/mi	70.18
2.9km	1											10:12 73.06							10:12 5:40/mi	73.06
5km	54			18:52 68.11		18:22 70.18	18:35 69.59	18:20 70.84	18:26 70.84	17:55 73.36	18:09 72.94	17:42 75.34	18:01 74.56	17:47 76.09	17:35 76.96	17:40 77.17	18:09 76.24	18:18 75.62	17:35 5:40/mi	77.17
5.3km	1																18:46 78.31		18:46 5:42/mi	78.31
9km	1							33:14 71.68											33:14 5:57/mi	71.68
9.5km	3							34:27 73.11		35:34 71.36	38:08 66.89								34:27 5:50/mi	73.11
10km	7		35:28 74.44		40:55 64.52	35:50 73.79			38:09 69.84		38:15 70.27			38:08 71.85					35:28 5:42/mi	74.44
15km	2											58:20 70.67							58:20 6:16/mi	70.67
10mi	1																	59:51 77.39	59:51 5:59/mi	77.39
13.1mi	9						1:25:10 68.15	1:25:51 67.73	1:28:07 66.16	1:25:20 68.55	1:22:27 71.24				1:19:26 75.27	1:19:40 76.24		1:23:22 73.46	1:19:26 6:04/mi	76.24
26.2mi	18	3:21:02 60.47	3:00:56 67.18	3:07:00 65.00	3:00:43 67.26	3:01:40 66.91		3:00:48 67.43		2:56:50 69.36	3:02:05 67.36	3:03:59 67.28	2:57:27 69.76	2:56:17 70.64			3:00:30 71.14		2:56:17 6:44/mi	71.14
50km	2													3:50:15 66.97					3:50:15 7:25/mi	66.97
60km	1														5:00:42 65.11				5:00:42 8:04/mi	65.11
70km	1												11:17:11 34.38						11:17:11 15:34/mi	34.38
100km	3		17:24:00 34.10						9:21:00 63.81						9:47:51 62.93				9:21:00 9:02/mi	63.81

2024		Result	WAVA	Distance
10 Mar	Tachikawa City Marathon SB	1:23:22	73.46	13.1mi
28 Feb	Namban 5k Time Trial SB	18:18	75.62	5km
31 Jan	Namban 5k Time Trial	18:22	75.34	5km
28 Jan	Fujisawa 10 Mile PB	59:51	77.39	10mi
21 Jan	Shibuya Ekiden		0.00	2.9km
2023		Result	WAVA	Distance
26 Nov	Tsukuba Marathon SB	3:00:30	71.14	26.2mi
23 Sep	Ireland Run the World 5k	18:21	75.41	5km
28 Jun	Namban 5k Time Trial PB	18:46	78.31	5.3km
26 Apr	Namban 5k Time Trial SB	18:09	76.24	5km
29 Mar	Namban 5k Time Trial	18:22	75.34	5km
5 Mar	Tokyo Marathon	3:12:12	66.26	26.2mi
2022		Result	WAVA	Distance
20 Nov	Toda Half Marathon SB	1:19:40	76.24	13.1mi
1 Oct	Ireland Run the World 5k	18:24	74.64	5km
29 Jun	Namban 5k Time Trial	18:23	74.71	5km
27 Apr	Namban 5k Time Trial	18:11	75.53	5km
25 Jan	Namban Virtual 5k SB	17:40	77.17	5km
2021		Result	WAVA	Distance
9 Oct	Shibamata 100k SB	9:47:51	62.93	100km
23 May	Shibamata 60k (Virtual) PB	5:00:42	65.11	60km
3 Mar	Run Tokyo Half Marathon (Virtual) PB	1:19:26	75.27	13.1mi
27 Jan	Namban Virtual 5k PB	17:35	76.96	5km
2020		Result	WAVA	Distance
20 Dec	TELL Charity 50k (Virtual) PB	3:50:15	66.97	50km
23 Nov	Virtual Edinburgh 50k	4:00:29	64.12	50km
21 Oct	Asia GAA Virtual 5k SB	17:47	76.09	5km
7 Oct	Asia GAA Virtual 10k SB	38:08	71.85	10km
28 Jul	Namban 5k Time Trial	18:25	73.48	5km
1 Mar	Tokyo Marathon		0.00	26.2mi
1 Mar	Matsudo Up Marathon PB	2:56:17	70.64	26.2mi
29 Jan	Namban 5k Time Trial	18:07	74.15	5km
2019		Result	WAVA	Distance
21 Sep	Vietnam Mountain Ultra PB	11:17:11	34.38	70km
8 Sep	Ireland Run the World 5k		0.00	5km
31 Jul	Namban 5k Time Trial	19:08	70.21	5km
26 Jun	Namban 5k Time Trial	18:36	72.22	5km
4 May	Futakotamagawa parkrun SB	18:01	74.56	5km
20 Apr	Futakotamagawa parkrun	18:24	73.01	5km
27 Mar	Namban 5k Time Trial	18:16	73.54	5km
3 Mar	Tokyo Marathon SB	2:57:27	69.76	26.2mi
2018		Result	WAVA	Distance
28 Nov	Namban 5k Time Trial	18:07	73.61	5km
22 Sep	Ireland Run the World 5k	18:19	72.80	5km
26 Aug	Hokkaido Marathon SB	3:03:59	67.28	26.2mi
30 May	Namban 5k Time Trial	18:03	73.88	5km
25 Apr	Namban 5k Time Trial	18:06	73.68	5km
1 Apr	Ome Takamizusan Trail Race	1:26:20	48.01	15km
28 Mar	Namban 5k Time Trial SB	17:42	75.34	5km
28 Feb	Namban 5k Time Trial	18:20	72.21	5km
17 Feb	Japan GAA Ekiden PB	58:20	70.67	15km
31 Jan	Namban 5k Time Trial	18:16	72.48	5km
21 Jan	Shibuya Ekiden PB	10:12	73.06	2.9km
2017		Result	WAVA	Distance
16 Dec	Higashi Nihon Masters Race SB	1:22:27	71.24	13.1mi
10 Dec	FIT Charity Run SB	38:08	66.89	9.5km
2 Dec	Run for the Cure SB	38:15	70.27	10km
29 Nov	Namban 5k Time Trial	18:18	72.35	5km
1 Oct	Tohoku Fukko Marathon	3:09:10	65.11	26.2mi
23 Sep	Ireland Run the World 5k	18:09	72.94	5km
26 Jul	Namban 5k Time Trial SB	18:09	72.94	5km
28 Jun	Namban 5k Time Trial	18:29	71.63	5km
29 Mar	Namban 5k Time Trial	18:46	70.55	5km
26 Feb	Tokyo Marathon SB	3:02:05	67.36	26.2mi
2016		Result	WAVA	Distance
11 Dec	FIT Charity Run SB	35:34	71.36	9.5km
20 Nov	Toda Half Marathon		0.00	13.1mi
28 Sep	Namban 5k Time Trial	18:13	72.16	5km
31 Aug	Namban 5k Time Trial SB	17:55	73.36	5km
27 Jul	Namban 5k Time Trial	18:43	70.23	5km
29 Jun	Namban 5k Time Trial	18:42	70.29	5km
5 Jun	Shibamata 100k		0.00	100km
4 May	Kasukabe Half Marathon SB	1:25:20	68.55	13.1mi
17 Apr	Nagano Marathon SB	2:56:50	69.36	26.2mi
27 Jan	Namban 5k Time Trial	18:57	68.91	5km
2015		Result	WAVA	Distance
28 Nov	Run For the Cure SB	38:09	69.84	10km
15 Nov	Toda Half Marathon SB	1:28:07	66.16	13.1mi
8 Nov	Finance in Tokyo 10K	38:31	69.17	10km
30 Sep	Namban 5k Time Trial SB	18:26	70.84	5km
26 Aug	Namban 5k Time Trial	19:09	68.19	5km
6 Jun	Shibamata 100k PB	9:21:00	63.81	100km
27 May	Namban 5k Time Trial	18:45	69.64	5km
4 May	Kasukabe Half Marathon	1:28:50	65.62	13.1mi
25 Mar	Namban 5k Time Trial	19:01	68.66	5km
25 Feb	Namban 5k Time Trial	19:41	65.98	5km
2014		Result	WAVA	Distance
7 Dec	FIT Charity Run PB	33:14	71.68	9km
16 Nov	Toda Half Marathon SB	1:25:51	67.73	13.1mi
27 Aug	Namban 5k Time Trial	18:56	68.60	5km
30 Jul	Namban 5k Time Trial	18:52	68.84	5km
5 Jul	Odaiba Relay Marathon PB	34:27	73.11	9.5km
25 Jun	Namban 5k Time Trial	18:53	68.78	5km
29 Apr	Tamimari Ekiden SB	18:20	70.84	5km
20 Apr	Nagano Marathon SB	3:00:48	67.43	26.2mi
26 Mar	Namban 5k Time Trial	18:27	70.39	5km
26 Feb	Namban 5k Time Trial	18:33	69.71	5km
9 Feb	Akabane Half Marathon		0.00	13.1mi
2013		Result	WAVA	Distance
17 Nov	Toda Half Marathon SB	1:25:10	68.15	13.1mi
31 Jul	Namban 5k Time Trial	19:07	67.64	5km
24 Apr	Namban 5k Time Trial SB	18:35	69.59	5km
2012		Result	WAVA	Distance
25 Nov	Fuji san Marathon	3:11:46	63.40	26.2mi
18 Nov	Finance in Tokyo 10K SB	35:50	73.79	10km
31 Oct	Namban 5k Time Trial	19:09	67.31	5km
26 Sep	Namban 5k Time Trial SB	18:22	70.18	5km
12 Sep	Namban 1 Mile Time Trial PB	5:25	70.18	1mi
29 Aug	Namban 5k Time Trial	18:41	68.99	5km
25 Jul	Namban 5k Time Trial	18:48	68.56	5km
27 Jun	Namban 5k Time Trial	18:45	68.75	5km
26 Feb	Tokyo Marathon SB	3:01:40	66.91	26.2mi
2010		Result	WAVA	Distance
28 Nov	Kawaguchiko Marathon	3:22:52	59.92	26.2mi
7 Nov	Finance in Tokyo 10K SB	40:55	64.52	10km
28 Feb	Tokyo Marathon SB	3:00:43	67.26	26.2mi
2009		Result	WAVA	Distance
29 Nov	Kawaguchiko Marathon	3:13:40	62.77	26.2mi
29 Apr	Namban 5k Time Trial SB	18:52	68.11	5km
22 Mar	Tokyo Marathon SB	3:07:00	65.00	26.2mi
2008		Result	WAVA	Distance
30 Nov	Kawaguchiko Marathon	3:01:20	67.04	26.2mi
24 Nov	Finance in Tokyo 10K PB	35:28	74.44	10km
16 May	Trailwalker SB	17:24:00	34.10	100km
17 Feb	Tokyo Marathon SB	3:00:56	67.18	26.2mi
2006		Result	WAVA	Distance
30 Oct	Dublin Marathon SB	3:21:02	60.47	26.2mi

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	189	162	109	147	64	0	0	0	0	0	0	0	670
2023	226	134	157	205	148	204	185	182	170	236	190	173	2209
2022	185	101	171	164	168	165	172	115	164	187	174	245	2010
2021	188	182	179	170	165	98	159	138	158	149	97	148	1830
2020	4	0	0	0	0	0	3	0	0	0	0	0	7
2020	215	179	98	177	187	175	193	180	157	154	164	154	2034
2020	16	6	0	0	0	0	0	0	0	0	0	0	22
2019	177	159	103	138	119	129	121	141	116	92	78	199	1573
2019	21	12	14	16	13	13	6	6	15	13	6	27	162
2018	152	114	131	132	160	161	175	139	89	66	77	205	1603
2018	7	10	13	7	18	18	10	12	9	10	13	22	150
2017	10	10	6	14	7	7	8	14	0	0	0	0	76
2017	142	132	84	85	128	64	121	63	64	75	89	129	1177
2017	9	5	9	8	3	5	0	22	9	0	0	13	84
2016	18	7	7	9	7	0	9	2	12	4	4	16	95
2016	156	196	214	121	119	107	140	87	88	34	16	137	1414
2016	17	8	10	2	16	0	0	12	2	7	5	26	106
2015	0	0	0	0	0	0	0	0	0	42	23	0	65
2015	94	65	138	122	145	85	102	83	132	22	104	151	1240
2015	48	30	25	14	6	7	3	8	6	0	3	22	173
2014	123	161	207	107	127	122	85	114	44	65	60	21	1236
2014	13	12	10	6	0	3	0	6	55	12	26	128	271
2013	0	6	0	0	0	0	9	7	0	0	3	0	26
2013	133	112	135	138	82	101	102	128	60	74	112	136	1313
2013	17	38	13	12	20	15	6	16	41	7	12	24	221
2012	0	0	6	12	0	0	0	0	0	0	0	0	18
2012	202	132	56	98	112	79	148	125	111	85	134	98	1378
2012	12	10	3	0	5	0	0	0	0	0	0	0	31
2011	100	122	116	65	0	9	92	120	137	134	270	180	1346
2011	13	19	4	0	5	41	10	21	13	3	15	33	178
2010	161	143	68	90	87	67	25	0	0	32	90	84	847
2010	3	10	3	4	10	11	26	37	0	37	23	7	173
2009	158	193	78	58	107	93	146	46	86	30	152	91	1239
2009	5	0	12	6	0	0	0	27	4	5	7	3	69
2008	223	65	19	111	163	138	125	98	78	152	183	40	1395
2008	0	3	0	25	18	19	0	7	0	0	0	14	86

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	8.1mi, 1:00:07 Run - General 1) 1km - 4:57(4:57/km) 137/163bpm [679b/km] 51cal 12.1/14.61kmph 2) 1km - 4:33(4:33/km) 145/162bpm [659b/km] 51cal 13.19/14.64kmph 3) 1km - 4:40(4:40/km) 129/137bpm [602b/km] 38cal 12.86/13.4kmph 4) 1km - 4:44(4:44/km) 129/136bpm [610b/km] 38cal 12.68/13.33kmph 5) 1km - 4:53(4:53/km) 134/138bpm [654b/km] 43cal 12.29/12.63kmph 6) 1km - 4:34(4:34/km) 131/138bpm [599b/km] 36cal 13.13/13.74kmph 7) 1km - 4:25(4:25/km) 130/135bpm [573b/km] 32cal 13.6/14.11kmph 8) 1km - 4:39(4:39/km) 131/134bpm [609b/km] 34cal 12.92/13.64kmph 9) 1km - 4:31(4:31/km) 134/136bpm [606b/km] 35cal 13.28/13.84kmph 10) 1km - 4:44(4:44/km) 139/141bpm [657b/km] 42cal 12.69/13.47kmph 11) 1km - 4:33(4:33/km) 135/140bpm [614b/km] 34cal 13.2/13.67kmph 12) 1km - 4:29(4:29/km) 117/138bpm [525b/km] 19cal 13.36/14.51kmph 13) 1km - 4:01(4:01/km) 115/127bpm [461b/km] 15cal 14.97/17.84kmph 14) 0.08km - 25(5:11/km) 123/127bpm [638b/km] 2cal 11.58/10.11kmph Add a comment	11mi, 1:20:45 Run - Medium Long Run 1) 1km - 5:11(5:11/km) 111/137bpm [575b/km] 36cal 11.57/13.57kmph 2) 1km - 4:37(4:37/km) 120/135bpm [553b/km] 35cal 13.01/13.98kmph 3) 1km - 4:40(4:40/km) 126/136bpm [588b/km] 39cal 12.86/13.47kmph 4) 1km - 4:37(4:37/km) 140/160bpm [646b/km] 48cal 13/13.6kmph 5) 1km - 4:47(4:47/km) 149/163bpm [712b/km] 55cal 12.56/12.93kmph 6) 1km - 4:41(4:41/km) 141/149bpm [659b/km] 48cal 12.83/13.3kmph 7) 1km - 4:25(4:25/km) 138/148bpm [609b/km] 40cal 13.6/14.08kmph 8) 1km - 4:30(4:30/km) 133/138bpm [600b/km] 34cal 13.31/13.64kmph 9) 1km - 4:25(4:25/km) 136/158bpm [600b/km] 36cal 13.6/14.14kmph 10) 1km - 4:36(4:36/km) 143/156bpm [657b/km] 45cal 13.06/14.04kmph 11) 1km - 4:24(4:24/km) 138/144bpm [606b/km] 36cal 13.66/14.85kmph 12) 1km - 4:04(4:04/km) 140/145bpm [570b/km] 35cal 14.73/15.79kmph 13) 1km - 4:13(4:13/km) 142/146bpm [600b/km] 39cal 14.21/15.12kmph 14) 1km - 4:22(4:22/km) 142/147bpm [619b/km] 39cal 13.76/14.08kmph 15) 1km - 4:28(4:28/km) 148/152bpm [661b/km] 46cal 13.42/13.94kmph 16) 1km - 4:18(4:18/km) 146/153bpm [627b/km] 42cal 13.97/14.41kmph 17) 1km - 4:33(4:33/km) 129/148bpm [586b/km] 25cal 13.2/14.81kmph 18) 0.74km - 3:57(5:18/km) 128/141bpm [679b/km] 21cal 11.31/13.23kmph Add a comment	7.8mi, 57:59 Run - General 1) 1km - 4:04(4:04/km) 122/144bpm [495b/km] 34cal 14.78/42.22kmph 2) 1km - 4:51(4:51/km) 126/134bpm [611b/km] 42cal 12.37/14.11kmph 3) 1km - 4:50(4:50/km) 132/137bpm [638b/km] 45cal 12.41/13.44kmph 4) 1km - 4:46(4:46/km) 130/135bpm [620b/km] 41cal 12.57/13.1kmph 5) 1km - 4:35(4:35/km) 124/129bpm [569b/km] 32cal 13.08/13.91kmph 6) 1km - 4:40(4:40/km) 129/132bpm [602b/km] 37cal 12.86/13.5kmph 7) 1km - 4:38(4:38/km) 132/135bpm [612b/km] 39cal 12.93/13.37kmph 8) 1km - 4:55(4:55/km) 138/141bpm [678b/km] 46cal 12.2/13.13kmph 9) 1km - 4:43(4:43/km) 137/142bpm [646b/km] 42cal 12.73/13.54kmph 10) 1km - 4:32(4:32/km) 133/137bpm [603b/km] 35cal 13.24/13.98kmph 11) 1km - 4:37(4:37/km) 135/138bpm [622b/km] 37cal 13.01/13.44kmph 12) 1km - 4:32(4:32/km) 117/138bpm [531b/km] 21cal 13.22/13.91kmph 13) 0.47km - 2:15(4:47/km) 130/139bpm [622b/km] 16cal 12.54/13.44kmph Add a comment	-	8.5mi, 59:44 Run - Intervals 1) 1km - 5:36(5:36/km) 135/149bpm [757b/km] 58cal 10.7/12.02kmph 2) 1km - 5:30(5:30/km) 146/158bpm [803b/km] 63cal 10.92/11.82kmph 3) 1km - 5:41(5:41/km) 147/154bpm [835b/km] 65cal 10.57/12.23kmph 4) 1km - 5:35(5:35/km) 150/162bpm [837b/km] 67cal 10.76/11.86kmph 5) 0.05km - 18(6:13/km) 97/112bpm [603b/km] 1cal 9.66/9.91kmph 6) 1km - 3:18(3:18/km) 128/140bpm [423b/km] 27cal 18.15/19.18kmph 7) 0.3km - 1:00(3:17/km) 138/142bpm [453b/km] 10cal 18.29/18.54kmph 8) 0.65km - 2:06(3:13/km) 131/141bpm [421b/km] 17cal 18.69/20.42kmph 9) 0.01km - 2(3:12/km) 124/140bpm [397b/km] 18.75/18.41kmph 10) 0.32km - 58(3:00/km) 128/141bpm [385b/km] 6cal 19.95/22.04kmph 11) 0.34km - 1:10(3:27/km) 136/142bpm [470b/km] 10cal 17.37/20.56kmph 12) 0.33km - 1:01(3:06/km) 134/141bpm [415b/km] 8cal 19.36/21.46kmph 13) 0.33km - 1:01(3:07/km) 126/137bpm [393b/km] 6cal 19.25/19.92kmph 14) 0.32km - 1:01(3:09/km) 131/137bpm [412b/km] 8cal 19.06/20.35kmph 15) 1km - 3:19(3:19/km) 132/146bpm [439b/km] 27cal 18.05/20.73kmph 16) 0.31km - 1:03(3:21/km) 141/147bpm [472b/km] 10cal 17.94/18.07kmph 17) 0.66km - 2:09(3:14/km) 144/169bpm [465b/km] 21cal 18.57/20.35kmph 18) 0.32km - 1:01(3:11/km) 136/158bpm [434b/km] 8cal 18.82/19.95kmph 19) 0.33km - 1:03(3:10/km) 143/151bpm [453b/km] 10cal 18.93/19.95kmph 20) 0.33km - 1:02(3:08/km) 139/150bpm [436b/km] 9cal 19.11/20.35kmph 21) 0.32km - 1:02(3:12/km) 141/150bpm [450b/km] 9cal 18.79/19.52kmph 22) 0.34km - 1:00(2:58/km) 136/151bpm [404b/km] 8cal 20.21/22kmph 23) 1km - 5:36(5:36/km) 136/151bpm [762b/km] 48cal 10.71/15.48kmph 24) 1km - 5:47(5:47/km) 140/154bpm [810b/km] 54cal 10.38/12.06kmph 25) 0.37km - 2:26(6:34/km) 136/156bpm [894b/km] 20cal 9.13/11.35kmph Add a comment	7.7mi, 59:10 Run - Recovery Run 1) 1km - 4:29(4:29/km) 130/153bpm [584b/km] 43cal 13.36/15.45kmph 2) 1km - 4:46(4:46/km) 139/153bpm [663b/km] 51cal 12.58/19.92kmph 3) 1km - 4:58(4:58/km) 154/163bpm [765b/km] 62cal 12.08/12.5kmph 4) 1km - 4:47(4:47/km) 152/161bpm [728b/km] 58cal 12.52/13.33kmph 5) 1km - 4:35(4:35/km) 157/166bpm [719b/km] 58cal 13.1/14.18kmph 6) 1km - 4:46(4:46/km) 154/160bpm [734b/km] 58cal 12.58/13.71kmph 7) 1km - 4:47(4:47/km) 156/163bpm [746b/km] 58cal 12.55/12.66kmph 8) 1km - 5:03(5:03/km) 148/161bpm [746b/km] 50cal 11.9/12.5kmph 9) 1km - 4:54(4:54/km) 135/148bpm [661b/km] 30cal 12.25/12.77kmph 10) 1km - 4:44(4:44/km) 128/134bpm [605b/km] 20cal 12.69/13.47kmph 11) 1km - 4:47(4:47/km) 129/139bpm [618b/km] 22cal 12.53/13.13kmph 12) 1km - 4:53(4:53/km) 123/138bpm [600b/km] 19cal 12.3/13.3kmph 13) 0.33km - 1:41(5:02/km) 125/152bpm [630b/km] 8cal 11.9/12.6kmph Add a comment
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
-	7.8mi, 1:00:21 Run - General 1) 1km - 5:06(5:06/km) 116/132bpm [591b/km] 39cal 11.78/17.64kmph 2) 1km - 4:35(4:35/km) 121/135bpm [555b/km] 37cal 13.07/14.18kmph 3) 1km - 4:44(4:44/km) 129/140bpm [612b/km] 42cal 12.65/13.47kmph 4) 1km - 4:41(4:41/km) 131/136bpm [614b/km] 42cal 12.81/13.1kmph 5) 1km - 4:51(4:51/km) 137/141bpm [664b/km] 48cal 12.39/13.07kmph 6) 1km - 4:42(4:42/km) 132/140bpm [620b/km] 40cal 12.77/13.54kmph 7) 1km - 4:43(4:43/km) 126/134bpm [595b/km] 33cal 12.71/13.57kmph 8) 1km - 4:49(4:49/km) 127/132bpm [611b/km] 33cal 12.47/13.3kmph 9) 1km - 4:43(4:43/km) 132/139bpm [624b/km] 38cal 12.7/14.11kmph 10) 1km - 4:50(4:50/km) 139/142bpm [673b/km] 46cal 12.4/13.1kmph 11) 1km - 4:42(4:42/km) 134/141bpm [631b/km] 38cal 12.75/13.4kmph 12) 1km - 5:07(5:07/km) 119/136bpm [608b/km] 27cal 11.74/14.08kmph 13) 0.51km - 2:47(5:25/km) 106/124bpm [574b/km] 11cal 11.08/12.5kmph Add a comment	8mi, 1:00:22 Run - General 1) 1km - 4:55(4:55/km) 111/132bpm [546b/km] 34cal 12.19/14.44kmph 2) 1km - 4:31(4:31/km) 111/124bpm [501b/km] 29cal 13.28/14.34kmph 3) 1km - 4:41(4:41/km) 124/131bpm [582b/km] 39cal 12.79/13.03kmph 4) 1km - 4:37(4:37/km) 128/135bpm [591b/km] 40cal 13/13.77kmph 5) 1km - 4:47(4:47/km) 133/139bpm [636b/km] 45cal 12.55/13.74kmph 6) 1km - 4:43(4:43/km) 129/136bpm [608b/km] 38cal 12.73/13.91kmph 7) 1km - 4:32(4:32/km) 125/132bpm [567b/km] 31cal 13.23/13.77kmph 8) 1km - 4:37(4:37/km) 128/134bpm [591b/km] 34cal 12.99/13.37kmph 9) 1km - 4:32(4:32/km) 135/140bpm [613b/km] 39cal 13.21/14.54kmph 10) 1km - 4:37(4:37/km) 137/143bpm [633b/km] 41cal 12.99/14.38kmph 11) 1km - 4:33(4:33/km) 139/148bpm [632b/km] 42cal 13.19/13.74kmph 12) 1km - 4:34(4:34/km) 127/147bpm [580b/km] 32cal 13.14/14.31kmph 13) 0.92km - 4:42(5:05/km) 121/138bpm [616b/km] 26cal 11.79/13.54kmph Add a comment	8.1mi, 1:00:08 Run - General 1) 1km - 5:27(5:27/km) 106/134bpm [577b/km] 36cal 11.02/15.12kmph 2) 1km - 4:33(4:33/km) 116/129bpm [529b/km] 34cal 13.17/15.62kmph 3) 1km - 4:37(4:37/km) 122/131bpm [562b/km] 37cal 13.02/13.71kmph 4) 1km - 4:36(4:36/km) 126/138bpm [580b/km] 39cal 13.03/14.51kmph 5) 1km - 4:37(4:37/km) 135/153bpm [623b/km] 45cal 13/13.37kmph 6) 1km - 4:24(4:24/km) 131/141bpm [577b/km] 38cal 13.62/14.24kmph 7) 1km - 4:24(4:24/km) 124/129bpm [546b/km] 30cal 13.62/14.21kmph 8) 1km - 4:40(4:40/km) 124/131bpm [580b/km] 31cal 12.83/13.37kmph 9) 1km - 4:32(4:32/km) 128/136bpm [579b/km] 33cal 13.25/13.98kmph 10) 1km - 4:31(4:31/km) 141/152bpm [637b/km] 46cal 13.28/13.81kmph 11) 1km - 4:25(4:25/km) 136/143bpm [601b/km] 38cal 13.59/14.11kmph 12) 1km - 4:33(4:33/km) 130/142bpm [592b/km] 32cal 13.18/14.54kmph 13) 1km - 4:34(4:34/km) 134/144bpm [612b/km] 36cal 13.14/15.28kmph 14) 0.05km - 14(4:18/km) 144/145bpm [619b/km] 2cal 13.95/10.18kmph Add a comment	-	11.4mi, 1:25:52 Run - Tempo 1) 1km - 5:42(5:42/km) 118/139bpm [673b/km] 46cal 10.52/14.88kmph 2) 1km - 4:54(4:54/km) 123/138bpm [602b/km] 41cal 12.27/13.91kmph 3) 1km - 5:10(5:10/km) 127/138bpm [656b/km] 45cal 11.61/13.84kmph 4) 1km - 5:07(5:07/km) 123/142bpm [630b/km] 37cal 11.71/12.9kmph 5) 1km - 5:05(5:05/km) 147/155bpm [747b/km] 59cal 11.81/12.56kmph 6) 0.89km - 4:47(5:24/km) 133/150bpm [718b/km] 42cal 11.12/12.29kmph 7) 1km - 3:52(3:52/km) 123/132bpm [475b/km] 27cal 15.54/16.83kmph 8) 1km - 3:47(3:47/km) 131/135bpm [496b/km] 32cal 15.84/16.56kmph 9) 0.09km - 21(4:03/km) 132/133bpm [534b/km] 2cal 14.84/16.12kmph 10) 0.32km - 2:01(6:18/km) 139/145bpm [875b/km] 20cal 9.53/15.12kmph 11) 1km - 3:49(3:49/km) 143/149bpm [546b/km] 41cal 15.7/16.96kmph 12) 1km - 3:49(3:49/km) 150/155bpm [572b/km] 45cal 15.74/16.43kmph 13) 1km - 3:50(3:50/km) 149/155bpm [572b/km] 43cal 15.64/16.69kmph 14) 0.67km - 2:31(3:44/km) 151/155bpm [565b/km] 29cal 16.04/17.3kmph 15) 0.45km - 3:01(6:45/km) 151/155bpm [1020b/km] 34cal 8.88/17.23kmph 16) 1km - 3:38(3:38/km) 153/158bpm [557b/km] 43cal 16.5/18.31kmph 17) 1km - 3:47(3:47/km) 155/164bpm [586b/km] 46cal 15.87/16.43kmph 18) 0.16km - 35(3:43/km) 154/162bpm [572b/km] 6cal 16.17/17.03kmph 19) 1km - 5:42(5:42/km) 130/145bpm [740b/km] 38cal 10.53/16.76kmph 20) 1km - 5:02(5:02/km) 130/145bpm [655b/km] 33cal 11.91/13.57kmph 21) 1km - 5:11(5:11/km) 131/153bpm [680b/km] 34cal 11.57/13.91kmph 22) 0.76km - 4:11(5:31/km) 121/133bpm [668b/km] 21cal 10.87/13.07kmph Add a comment	-
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
-	8.5mi, 2:00:00 Cross - Football 1) 13.7km - 2:00:00(8:46/km) 6.85/0kmph Add a comment	8mi, 59:38 Run - General 1) 1km - 4:43(4:43/km) 122/145bpm [575b/km] 40cal 12.73/15.45kmph 2) 1km - 4:29(4:29/km) 129/145bpm [579b/km] 41cal 13.38/13.87kmph 3) 1km - 4:48(4:48/km) 126/129bpm [604b/km] 39cal 12.51/13.47kmph 4) 1km - 4:40(4:40/km) 127/129bpm [593b/km] 38cal 12.86/13.74kmph 5) 1km - 4:46(4:46/km) 135/138bpm [644b/km] 46cal 12.59/13kmph 6) 1km - 4:43(4:43/km) 133/137bpm [626b/km] 41cal 12.74/13.27kmph 7) 1km - 4:32(4:32/km) 129/133bpm [584b/km] 34cal 13.26/13.71kmph 8) 1km - 4:45(4:45/km) 120/133bpm [571b/km] 29cal 12.61/13.67kmph 9) 1km - 4:35(4:35/km) 131/138bpm [600b/km] 36cal 13.1/13.81kmph 10) 1km - 4:43(4:43/km) 138/140bpm [651b/km] 44cal 12.72/13.3kmph 11) 1km - 4:34(4:34/km) 135/143bpm [616b/km] 38cal 13.15/13.77kmph 12) 1km - 4:51(4:51/km) 118/135bpm [572b/km] 24cal 12.38/13.81kmph 13) 0.83km - 3:31(4:15/km) 119/132bpm [505b/km] 18cal 14.13/14.24kmph Add a comment	10.9mi, 1:21:15 Run - Medium Long Run 1) 1km - 5:19(5:19/km) 132/155bpm [702b/km] 53cal 11.29/15.02kmph 2) 1km - 4:39(4:39/km) 139/150bpm [646b/km] 50cal 12.9/13.81kmph 3) 1km - 4:39(4:39/km) 138/150bpm [643b/km] 46cal 12.88/13.23kmph 4) 1km - 4:39(4:39/km) 124/131bpm [576b/km] 32cal 12.91/14.51kmph 5) 1km - 4:45(4:45/km) 134/138bpm [637b/km] 42cal 12.63/12.83kmph 6) 1km - 4:43(4:43/km) 130/138bpm [614b/km] 36cal 12.71/13.03kmph 7) 1km - 4:37(4:37/km) 128/133bpm [592b/km] 32cal 12.98/13.4kmph 8) 1km - 4:48(4:48/km) 132/135bpm [633b/km] 36cal 12.51/13.37kmph 9) 1km - 4:26(4:26/km) 134/139bpm [595b/km] 36cal 13.51/14.48kmph 10) 1km - 4:49(4:49/km) 141/143bpm [678b/km] 47cal 12.47/12.9kmph 11) 1km - 4:26(4:26/km) 141/145bpm [624b/km] 42cal 13.55/14.14kmph 12) 1km - 4:23(4:23/km) 136/144bpm [596b/km] 38cal 13.69/14.64kmph 13) 1km - 4:28(4:28/km) 131/143bpm [586b/km] 31cal 13.41/13.84kmph 14) 1km - 4:25(4:25/km) 143/150bpm [633b/km] 43cal 13.56/14.04kmph 15) 1km - 4:33(4:33/km) 139/151bpm [633b/km] 39cal 13.18/14.18kmph 16) 1km - 4:28(4:28/km) 141/147bpm [630b/km] 39cal 13.44/14.31kmph 17) 1km - 4:50(4:50/km) 112/145bpm [542b/km] 17cal 12.4/14.14kmph 18) 0.5km - 2:17(4:32/km) 101/114bpm [458b/km] 5cal 13.22/14.51kmph Add a comment	-	8.1mi, 1:05:52 Run - General 1) 1km - 4:58(4:58/km) 133/155bpm [661b/km] 50cal 12.07/15.22kmph 2) 1km - 4:41(4:41/km) 133/151bpm [622b/km] 46cal 12.82/14.48kmph 3) 1km - 4:46(4:46/km) 145/155bpm [691b/km] 55cal 12.6/13.44kmph 4) 1km - 4:52(4:52/km) 155/170bpm [753b/km] 61cal 12.34/13.77kmph 5) 1km - 5:13(5:13/km) 162/172bpm [844b/km] 70cal 11.51/11.92kmph 6) 1km - 5:01(5:01/km) 157/166bpm [789b/km] 64cal 11.94/12.63kmph 7) 1km - 4:55(4:55/km) 151/168bpm [743b/km] 54cal 12.2/12.7kmph 8) 1km - 5:04(5:04/km) 155/164bpm [785b/km] 62cal 11.85/12.63kmph 9) 1km - 5:04(5:04/km) 146/156bpm [741b/km] 49cal 11.82/12.73kmph 10) 1km - 5:24(5:24/km) 148/166bpm [799b/km] 54cal 11.11/11.59kmph 11) 1km - 5:11(5:11/km) 156/165bpm [807b/km] 62cal 11.59/12.66kmph 12) 1km - 5:16(5:16/km) 144/164bpm [759b/km] 46cal 11.39/13.5kmph 13) 0.97km - 5:27(5:38/km) 139/159bpm [782b/km] 39cal 10.67/12.8kmph Add a comment	7.7mi, 58:01 Run - General 1) 1km - 5:02(5:02/km) 104/128bpm [524b/km] 30cal 11.92/14.85kmph 2) 1km - 4:06(4:06/km) 125/134bpm [513b/km] 36cal 14.62/15.58kmph 3) 1km - 4:50(4:50/km) 131/140bpm [633b/km] 46cal 12.43/13kmph 4) 1km - 4:37(4:37/km) 129/134bpm [596b/km] 41cal 13/14.85kmph 5) 1km - 4:30(4:30/km) 123/128bpm [553b/km] 32cal 13.34/14.31kmph 6) 1km - 4:41(4:41/km) 127/131bpm [595b/km] 37cal 12.82/13.37kmph 7) 1km - 4:32(4:32/km) 129/133bpm [585b/km] 36cal 13.22/18.91kmph 8) 1km - 4:53(4:53/km) 128/135bpm [625b/km] 36cal 12.3/13.64kmph 9) 1km - 4:44(4:44/km) 130/136bpm [615b/km] 37cal 12.67/13.5kmph 10) 1km - 4:36(4:36/km) 123/129bpm [566b/km] 27cal 13.05/13.57kmph 11) 1km - 4:45(4:45/km) 131/141bpm [623b/km] 36cal 12.61/13.27kmph 12) 1km - 4:44(4:44/km) 128/148bpm [605b/km] 32cal 12.69/14.41kmph 13) 0.39km - 2:01(5:07/km) 125/136bpm [639b/km] 12cal 11.74/13.54kmph Add a comment
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
-	14.1mi, 1:44:21 Run - Long Run 1) 1km - 4:57(4:57/km) 111/131bpm [550b/km] 34cal 12.11/14.51kmph 2) 1km - 4:38(4:38/km) 125/136bpm [579b/km] 40cal 12.95/15.15kmph 3) 1km - 4:34(4:34/km) 124/128bpm [567b/km] 37cal 13.13/13.84kmph 4) 1km - 4:32(4:32/km) 127/132bpm [577b/km] 38cal 13.21/14.64kmph 5) 1km - 4:48(4:48/km) 132/136bpm [634b/km] 44cal 12.48/12.8kmph 6) 1km - 4:47(4:47/km) 129/135bpm [617b/km] 38cal 12.55/12.8kmph 7) 1km - 4:32(4:32/km) 125/130bpm [566b/km] 32cal 13.24/13.98kmph 8) 1km - 4:42(4:42/km) 128/131bpm [601b/km] 34cal 12.77/13.3kmph 9) 1km - 4:28(4:28/km) 131/135bpm [585b/km] 35cal 13.43/16.69kmph 10) 1km - 4:41(4:41/km) 138/143bpm [647b/km] 43cal 12.81/13.44kmph 11) 1km - 4:40(4:40/km) 135/142bpm [630b/km] 39cal 12.86/13.13kmph 12) 1km - 4:32(4:32/km) 129/136bpm [584b/km] 30cal 13.26/13.71kmph 13) 1km - 4:42(4:42/km) 120/133bpm [564b/km] 23cal 12.77/14.11kmph 14) 1km - 4:25(4:25/km) 133/137bpm [588b/km] 33cal 13.58/14.58kmph 15) 1km - 4:41(4:41/km) 140/145bpm [656b/km] 44cal 12.8/13.3kmph 16) 1km - 4:34(4:34/km) 139/145bpm [635b/km] 40cal 13.13/13.47kmph 17) 1km - 4:34(4:34/km) 133/138bpm [608b/km] 33cal 13.13/13.84kmph 18) 1km - 4:35(4:35/km) 129/138bpm [592b/km] 28cal 13.07/14.21kmph 19) 1km - 4:34(4:34/km) 135/139bpm [616b/km] 34cal 13.16/13.71kmph 20) 1km - 4:39(4:39/km) 143/147bpm [664b/km] 45cal 12.92/13.33kmph 21) 1km - 4:30(4:30/km) 142/147bpm [638b/km] 41cal 13.36/13.87kmph 22) 1km - 4:50(4:50/km) 122/144bpm [589b/km] 24cal 12.42/14.24kmph 23) 0.64km - 2:26(3:47/km) 115/129bpm [435b/km] 11cal 15.85/15.35kmph Add a comment	10.5mi, 1:21:30 Run - General 1) 1km - 5:15(5:15/km) 116/138bpm [609b/km] 40cal 11.42/13.5kmph 2) 1km - 4:39(4:39/km) 132/141bpm [613b/km] 46cal 12.92/13.81kmph 3) 1km - 4:48(4:48/km) 136/146bpm [652b/km] 49cal 12.52/13.27kmph 4) 1km - 4:38(4:38/km) 132/140bpm [612b/km] 42cal 12.95/13.27kmph 5) 1km - 4:51(4:51/km) 139/143bpm [675b/km] 50cal 12.36/12.83kmph 6) 1km - 4:42(4:42/km) 136/141bpm [638b/km] 43cal 12.79/13.4kmph 7) 1km - 4:39(4:39/km) 131/138bpm [609b/km] 37cal 12.9/13.47kmph 8) 1km - 4:51(4:51/km) 134/137bpm [649b/km] 39cal 12.39/12.93kmph 9) 1km - 4:55(4:55/km) 136/143bpm [668b/km] 42cal 12.23/13.33kmph 10) 1km - 4:50(4:50/km) 143/146bpm [691b/km] 49cal 12.42/13.07kmph 11) 1km - 4:40(4:40/km) 140/145bpm [654b/km] 42cal 12.84/13.64kmph 12) 1km - 4:50(4:50/km) 130/143bpm [629b/km] 35cal 12.4/13.5kmph 13) 1km - 4:54(4:54/km) 133/138bpm [651b/km] 36cal 12.25/13.03kmph 14) 1km - 4:49(4:49/km) 113/138bpm [544b/km] 21cal 12.46/15.02kmph 15) 1km - 4:53(4:53/km) 132/142bpm [644b/km] 39cal 12.3/12.9kmph 16) 1km - 5:00(5:00/km) 123/140bpm [615b/km] 33cal 12/14.11kmph 17) 0.86km - 4:17(4:58/km) 105/130bpm [521b/km] 17cal 12.09/14.95kmph Add a comment	8.1mi, 1:01:38 Run - Recovery Run 1) 1km - 4:41(4:41/km) 132/151bpm [619b/km] 47cal 12.8/13.1kmph 2) 1km - 4:39(4:39/km) 139/152bpm [647b/km] 50cal 12.89/13.2kmph 3) 1km - 4:42(4:42/km) 134/151bpm [629b/km] 44cal 12.78/13.44kmph 4) 1km - 4:35(4:35/km) 122/125bpm [560b/km] 30cal 13.07/14.14kmph 5) 1km - 4:58(4:58/km) 130/133bpm [645b/km] 40cal 12.09/12.5kmph 6) 1km - 4:48(4:48/km) 130/135bpm [623b/km] 38cal 12.51/12.93kmph 7) 1km - 4:26(4:26/km) 128/136bpm [567b/km] 32cal 13.56/14.31kmph 8) 1km - 4:50(4:50/km) 123/134bpm [595b/km] 30cal 12.4/13.87kmph 9) 1km - 4:43(4:43/km) 128/132bpm [604b/km] 32cal 12.72/13.4kmph 10) 1km - 4:54(4:54/km) 136/140bpm [666b/km] 43cal 12.25/12.53kmph 11) 1km - 4:47(4:47/km) 133/139bpm [637b/km] 37cal 12.53/12.93kmph 12) 1km - 4:48(4:48/km) 122/134bpm [585b/km] 25cal 12.52/13.91kmph 13) 1km - 4:39(4:39/km) 122/136bpm [568b/km] 25cal 12.88/14.34kmph 14) 0.02km - 7(7:33/km) 124/124bpm [936b/km] 7.95/11.32kmph Add a comment	-	8.1mi, 56:26 Run - General 1) 1km - 6:07(6:07/km) 114/130bpm [698b/km] 45cal 9.81/11.96kmph 2) 1km - 4:58(4:58/km) 125/133bpm [622b/km] 43cal 12.07/13.2kmph 3) 1km - 5:30(5:30/km) 112/139bpm [617b/km] 36cal 10.9/12.9kmph 4) 0.14km - 52(6:19/km) 109/127bpm [689b/km] 5cal 9.49/9.74kmph 5) 1km - 3:21(3:21/km) 114/128bpm [381b/km] 22cal 17.95/20.15kmph 6) 0.07km - 15(3:27/km) 122/124bpm [420b/km] 2cal 17.42/18.1kmph 7) 0.22km - 42(3:11/km) 116/121bpm [369b/km] 4cal 18.84/19.65kmph 8) 1km - 3:19(3:19/km) 121/128bpm [401b/km] 25cal 18.1/21.87kmph 9) 0.08km - 17(3:32/km) 127/129bpm [448b/km] 2cal 17/17.47kmph 10) 0.22km - 42(3:15/km) 118/128bpm [383b/km] 5cal 18.49/20.09kmph 11) 1km - 3:22(3:22/km) 120/131bpm [404b/km] 23cal 17.84/20.52kmph 12) 0.06km - 13(3:23/km) 124/127bpm [420b/km] 1cal 17.73/17.77kmph 13) 0.22km - 40(3:05/km) 121/126bpm [373b/km] 5cal 19.46/20.29kmph 14) 1km - 3:20(3:20/km) 117/129bpm [390b/km] 21cal 17.99/20.96kmph 15) 0.07km - 15(3:32/km) 129/129bpm [455b/km] 1cal 17.01/18.04kmph 16) 0.22km - 43(3:19/km) 127/132bpm [421b/km] 5cal 18.09/20.29kmph 17) 1km - 3:17(3:17/km) 123/133bpm [404b/km] 23cal 18.26/20.93kmph 18) 0.08km - 17(3:38/km) 126/132bpm [459b/km] 2cal 16.48/18.51kmph 19) 0.22km - 40(3:04/km) 118/126bpm [361b/km] 4cal 19.59/21.23kmph 20) 0.43km - 1:24(3:12/km) 117/129bpm [375b/km] 8cal 18.71/21.53kmph 21) 1km - 5:25(5:25/km) 125/137bpm [676b/km] 40cal 11.09/18.31kmph 22) 1km - 5:27(5:27/km) 129/140bpm [703b/km] 42cal 11.01/12.23kmph 23) 0.96km - 5:20(5:32/km) 131/143bpm [725b/km] 42cal 10.84/12.46kmph Add a comment	7.6mi, 59:37 Run - General 1) 1km - 4:53(4:53/km) 120/145bpm [585b/km] 40cal 12.3/17.9kmph 2) 1km - 4:37(4:37/km) 137/146bpm [633b/km] 49cal 12.99/18.81kmph 3) 1km - 5:00(5:00/km) 145/156bpm [726b/km] 58cal 11.98/12.66kmph 4) 1km - 4:49(4:49/km) 146/152bpm [704b/km] 56cal 12.44/13.07kmph 5) 1km - 4:39(4:39/km) 156/165bpm [726b/km] 59cal 12.9/13.6kmph 6) 1km - 4:53(4:53/km) 158/165bpm [772b/km] 63cal 12.28/12.73kmph 7) 1km - 4:51(4:51/km) 163/175bpm [790b/km] 64cal 12.39/15.38kmph 8) 1km - 5:14(5:14/km) 163/170bpm [853b/km] 69cal 11.47/12.02kmph 9) 1km - 4:48(4:48/km) 159/166bpm [762b/km] 61cal 12.52/13.3kmph 10) 1km - 4:42(4:42/km) 160/171bpm [751b/km] 60cal 12.78/13.33kmph 11) 1km - 4:46(4:46/km) 164/171bpm [781b/km] 63cal 12.59/12.9kmph 12) 1km - 5:03(5:03/km) 127/172bpm [642b/km] 23cal 11.87/14.34kmph 13) 0.22km - 1:22(6:11/km) 138/147bpm [852b/km] 8cal 9.71/12.12kmph Add a comment

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