Tony W

M40

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Recent Training
5th May	General	12.1mi	2:27:31
5th May	General	3.1mi	23:10
4th May	General	3.1mi	30:45
3rd May	General	5.3mi	55:36
1st May	General	6.4mi	50:45

12 Month Benchmarks	Run	Bike
Mile	6:52	3:14
5k	22:49	0
5mi	39:30	0
10k	49:25	0
10mi	1:25:04	0
Half	1:52:05	0
20mi	3:22:01	0
Mara	4:44:16	0
50k	6:55:57	0
40mi	9:27:29	0
75k	11:07:01	0
50mi	12:02:04	0
100k	17:35:20	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2017	2018	2019	PB	WB
1mi	4		5:49 67.46	7:44 51.11	5:49 5:49/mi	67.46
2.5mi	1			16:19 65.58	16:19 6:32/mi	65.58
5km	12	23:05 57.35	20:19 65.64	20:02 67.05	20:02 6:27/mi	67.05
4mi	1			34:04 51.03	34:04 8:31/mi	51.03
5mi	5		34:47 62.23		34:47 6:57/mi	62.23
6mi	1		42:06 61.96		42:06 7:01/mi	61.96
10km	12	48:35 55.32	42:48 63.15	44:02 61.78	42:48 6:53/mi	63.15
12km	2		55:09 59.42	55:06 59.85	55:06 7:23/mi	59.85
9.7mi	2		1:21:46 52.87	1:22:55 52.45	1:21:46 8:26/mi	52.87
13.1mi	22	1:47:17 55.03	1:36:38 61.46	1:34:17 63.42	1:34:17 7:12/mi	63.42
16.5mi	1			2:25:39 51.99	2:25:39 8:51/mi	51.99
20mi	1			2:46:55 55.95	2:46:55 8:21/mi	55.95

2019		Result	WAVA	Distance
21 Dec	Redway Runners Santa Saunter		0.00	1mi
8 Dec	Milton Keynes Winter Half Marathon	1:42:49	58.15	13.1mi
1 Dec	Bedford Harriers Half Marathon	1:35:54	62.35	13.1mi
17 Nov	St Neots Riverside Half Marathon PB	1:34:17	63.42	13.1mi
27 Oct	Bedford beer run PB	34:04	51.03	4mi
13 Oct	Ridgeway Run SB	1:22:55	52.45	9.7mi
28 Sep	MK Autumn Run	1:46:12	55.92	13.1mi
15 Sep	English Half Marathon - POSTPONED		0.00	13.1mi
15 Sep	EHM Mile		0.00	1mi
13 Sep	EHM 5K Night Race		0.00	5km
8 Sep	Tallinn Half Marathon	1:36:40	61.44	13.1mi
31 Jul	Doug Anderson 5k PB	20:02	67.05	5km
27 Jul	MK5000 PB Special PB	20:05	66.89	5000m
19 Jul	Beds AAA 10K SB	44:02	61.78	10km
13 Jul	Furzton Relay PB	16:19	65.58	2.5mi
6 Jul	Newport Pagnell Carnival 5k	20:49	64.53	5km
15 Jun	MK24 Solo	46 / 0	0.00	24hr
7 Jun	Marston Forest 5K	21:21	62.92	5km
26 May	Liverpool Rock And Roll 1 mile SB	7:44	51.11	1mi
26 May	Liverpool Rock 'n' Roll Half Marathon	1:50:11	53.90	13.1mi
25 May	Liverpool Rock And Roll 5K	32:44	41.04	5km
19 May	Sycamore 6 hour challenge	26 / 0	0.00	6hr
12 May	Stevington 12K PB	55:06	59.85	12km
6 May	Rightmove MK Half Marathon	1:42:39	57.86	13.1mi
5 May	Rightmove MK Rocket 5K	20:11	66.55	5km
28 Apr	The Longhorn	47:12	57.63	10km
20 Apr	Northampton Cakeathon	31 / 0	0.00	6hr
13 Apr	Run the Wild - Coffee Capers		0.00	10km
24 Mar	Oakley 20 PB	2:46:55	55.95	20mi
10 Mar	The Big Half	1:37:33	60.88	13.1mi
24 Feb	Naseby 1645 PB	2:25:39	51.99	16.45mi
2018		Result	WAVA	Distance
9 Dec	Milton Keynes Winter Half Marathon	1:50:01	53.98	13.1mi
2 Dec	Bedford Harriers Half Marathon	1:45:26	56.33	13.1mi
18 Nov	St Neots Riverside Half Marathon SB	1:36:38	61.46	13.1mi
31 Oct	Cattle Creepy	45:04	59.98	10km
21 Oct	Amsterdam Half Marathon	1:38:00	60.24	13.1mi
14 Oct	Ridgeway Run PB	1:21:46	52.87	9.7mi
29 Sep	NSPCC Milton Keynes Half Marathon	1:42:37	57.53	13.1mi
18 Sep	Millbrook MAD 5k	28:13	47.26	5km
2 Sep	Bedford RF Half	1:49:49	53.76	13.1mi
4 Aug	Beat the Barge	37:12	58.18	5mi
29 Jul	Wellingborough 5 PB	34:47	62.23	5mi
25 Jul	Doug Anderson 5k	21:12	62.90	5km
10 Jul	Milton Keynes 10k EMGP Series race 8	43:39	61.92	10km
3 Jul	Harborough 5 EMGP Series race 6	35:17	61.35	5mi
26 Jun	Weedon 10k EMGP Series	47:04	57.43	10km
24 Jun	Grimsthorpe Gallop (HM distance)	1:48:47	54.27	13.1mi
22 Jun	Redway Runners Track Mile Time Trial PB	5:49	67.46	1mi
17 Jun	Run Bedford 10k PB	42:48	63.15	10km
12 Jun	Banbury 5 EMGP Series	35:05	61.69	5mi
6 Jun	Corby 5 EMGP Series race 4	35:22	61.20	5mi
23 May	Rugby 6 EMGP Series PB	42:06	61.96	6mi
20 May	Liverpool Rock 'n' Roll Half Marathon	1:39:14	59.49	13.1mi
20 May	Liverpool Rock And Roll 1 mile	7:37	51.52	1mi
19 May	Liverpool Rock And Roll 5K	30:42	43.44	5km
13 May	Stevington 12K SB	55:09	59.42	12km
9 May	Silverstone 10k EMGP Series	44:21	60.95	10km
7 May	Milton Keynes Half Marathon	1:52:14	52.60	13.1mi
6 May	MK Rocket 5k SB	20:19	65.64	5km
29 Apr	Flitwick 10k	45:21	59.60	10km
8 Apr	Rutland Spring Half	1:41:31	58.16	13.1mi
18 Mar	Oakley 20		0.00	20mi
4 Mar	The Big Half	1:39:13	59.50	13.1mi
24 Feb	Big Fetch Mile - Bedford	6:32	60.06	1mi
18 Feb	MK Winter Half Marathon	1:42:44	57.47	13.1mi
10 Feb	Bedford parkrun	21:34	61.83	5km
14 Jan	Virtual Runner LIVE - 10K	45:55	58.87	10km
2017		Result	WAVA	Distance
3 Dec	Bedford Harriers Half Marathon SB	1:47:17	55.03	13.1mi
8 Oct	Adidas City Runs - Shoreditch 10K SB	48:35	55.32	10km
2 Sep	Bedford RF Half	1:51:56	52.48	13.1mi
26 Jul	Doug Anderson 5k SB	23:05	57.35	5km
18 Jun	Run Bedford 10k	52:11	51.51	10km
2 May	Silverstone 10k EMGP Series	54:41	49.15	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
2024	32	51	51	17	3	0	0	0	0	0	0	0	155
2024	198	186	106	97	30	0	0	0	0	0	0	0	617
2024	1	0	0	0	0	0	0	0	0	0	0	0	1
2023	30	53	57	19	5	0	1	8	0	0	0	5	178
2023	222	187	214	226	189	158	183	164	172	113	97	141	2067
2022	4	5	19	33	13	1	12	28	15	22	8	3	162
2022	142	111	156	191	182	146	81	174	134	194	200	162	1872
2021	3	0	18	18	7	9	15	3	0	0	0	0	73
2021	73	46	72	87	103	113	83	85	90	99	107	120	1078
2020	8	31	27	0	0	7	2	0	0	0	0	0	75
2020	178	180	165	83	108	126	148	181	165	118	53	68	1573
2019	101	139	166	158	121	174	163	173	144	158	162	148	1807
2018	158	124	132	126	155	117	135	143	149	140	136	142	1657
2017	0	0	0	0	57	49	76	109	103	86	121	110	712

Thu 11th Apr Apr 11	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
-	3.1mi, 1:27:52 Walk - General 1) 1km - 22:30(22:30/km) 79/107bpm [1778b/km] 115cal 13/89rpm 2) 1km - 19:45(19:45/km) 82/96bpm [1620b/km] 104cal 17/66rpm 3) 1km - 17:46(17:46/km) 78/91bpm [1386b/km] 88cal 23/93rpm 4) 1km - 13:13(13:13/km) 82/92bpm [1083b/km] 77cal 31/110rpm 5) 1km - 14:38(14:37/km) 81/92bpm [1184b/km] 79cal 30/61rpm Add a comment	2.8mi, 1:09:12 Walk - General 1) 1km - 10:44(10:44/km) 94/106bpm [1009b/km] 82cal 50/117rpm 2) 1km - 15:44(15:44/km) 88/106bpm [1384b/km] 98cal 26/115rpm 3) 1km - 18:39(18:39/km) 86/100bpm [1604b/km] 109cal 25/117rpm 4) 1km - 10:41(10:41/km) 97/109bpm [1036b/km] 84cal 64/121rpm 5) 0.52km - 13:24(25:57/km) 87/112bpm [2258b/km] 69cal 3/117rpm Add a comment 3mi, 27:05 Run - General 1) 1km - 5:17(5:17/km) 130/147bpm [686b/km] 84cal 2) 1km - 6:05(6:05/km) 155/162bpm [942b/km] 108cal 3) 1km - 5:08(5:08/km) 157/163bpm [805b/km] 92cal 4) 1km - 5:59(5:59/km) 163/169bpm [976b/km] 109cal 5) 0.87km - 4:36(5:17/km) 163/173bpm [860b/km] 88cal Add a comment	26.6mi, 4:47:56 Run - General 1) 1km - 6:14(6:14/km) 128/145bpm [797b/km] 97cal 2) 1km - 5:42(5:42/km) 137/147bpm [780b/km] 97cal 3) 1km - 5:51(5:51/km) 141/146bpm [825b/km] 95cal 4) 1km - 6:18(6:18/km) 138/144bpm [871b/km] 102cal 5) 1km - 6:20(6:20/km) 140/143bpm [887b/km] 103cal 6) 1km - 6:20(6:20/km) 141/145bpm [894b/km] 103cal 7) 1km - 6:05(6:05/km) 141/146bpm [857b/km] 98cal 8) 1km - 6:01(6:01/km) 147/150bpm [884b/km] 100cal 9) 1km - 5:44(5:44/km) 149/155bpm [855b/km] 99cal 10) 1km - 5:52(5:52/km) 148/151bpm [867b/km] 99cal 11) 1km - 5:43(5:43/km) 150/161bpm [857b/km] 96cal 12) 1km - 5:50(5:50/km) 149/155bpm [870b/km] 97cal 13) 1km - 5:48(5:48/km) 153/156bpm [887b/km] 100cal 14) 1km - 5:39(5:39/km) 155/160bpm [876b/km] 96cal 15) 1km - 5:48(5:48/km) 154/163bpm [894b/km] 99cal 16) 1km - 5:48(5:48/km) 155/163bpm [899b/km] 100cal 17) 1km - 5:48(5:48/km) 155/159bpm [898b/km] 98cal 18) 1km - 5:59(5:59/km) 156/160bpm [934b/km] 101cal 19) 1km - 5:50(5:50/km) 155/162bpm [903b/km] 98cal 20) 1km - 5:49(5:49/km) 156/159bpm [907b/km] 101cal 21) 1km - 5:59(5:59/km) 157/160bpm [938b/km] 101cal 22) 1km - 5:54(5:54/km) 158/168bpm [933b/km] 98cal 23) 1km - 6:17(6:17/km) 157/162bpm [988b/km] 103cal 24) 1km - 6:21(6:21/km) 156/164bpm [990b/km] 105cal 25) 1km - 6:28(6:28/km) 153/160bpm [988b/km] 95cal 26) 1km - 7:18(7:18/km) 152/160bpm [1109b/km] 101cal 27) 1km - 6:51(6:51/km) 154/168bpm [1055b/km] 100cal 28) 1km - 7:54(7:54/km) 143/174bpm [1129b/km] 91cal 29) 1km - 7:13(7:13/km) 149/165bpm [1075b/km] 103cal 30) 1km - 6:56(6:56/km) 152/172bpm [1053b/km] 93cal 31) 1km - 8:01(8:01/km) 143/155bpm [1146b/km] 88cal 32) 1km - 6:58(6:58/km) 148/163bpm [1031b/km] 93cal 33) 1km - 7:58(7:58/km) 143/156bpm [1139b/km] 95cal 34) 1km - 8:45(8:45/km) 133/156bpm [1163b/km] 93cal 35) 1km - 7:37(7:37/km) 141/167bpm [1075b/km] 92cal 36) 1km - 7:45(7:45/km) 136/148bpm [1054b/km] 91cal 37) 1km - 8:32(8:32/km) 122/146bpm [1041b/km] 87cal 38) 1km - 8:11(8:11/km) 127/148bpm [1039b/km] 96cal 39) 1km - 8:59(8:59/km) 118/141bpm [1060b/km] 85cal 40) 1km - 8:32(8:32/km) 126/147bpm [1075b/km] 90cal 41) 1km - 8:34(8:34/km) 126/150bpm [1080b/km] 87cal 42) 1km - 7:52(7:52/km) 125/143bpm [983b/km] 91cal 43) 0.75km - 4:35(6:07/km) 142/152bpm [868b/km] 69cal Add a comment	-	-	2.9mi, 49:00 Walk - General 1) 1km - 10:14(10:14/km) 116/128bpm [1188b/km] 98cal 49/85rpm 2) 1km - 10:53(10:53/km) 118/126bpm [1284b/km] 101cal 40/61rpm 3) 1km - 9:53(9:53/km) 118/123bpm [1166b/km] 83cal 52/61rpm 4) 1km - 10:21(10:21/km) 118/123bpm [1221b/km] 90cal 48/114rpm 5) 0.73km - 7:39(10:31/km) 130/150bpm [1367b/km] 86cal 42/69rpm Add a comment
Thu 18th Apr Apr 18	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
-	-	3.1mi, 27:12 Run - General 1) 1km - 6:15(6:15/km) 148/168bpm [924b/km] 100cal 2) 1km - 5:22(5:22/km) 165/177bpm [886b/km] 97cal 3) 1km - 5:21(5:21/km) 165/169bpm [882b/km] 93cal 4) 1km - 5:05(5:05/km) 166/172bpm [844b/km] 93cal 5) 1km - 4:58(4:58/km) 171/180bpm [849b/km] 90cal 6) 0.04km - 12(4:55/km) 171/175bpm [839b/km] 4cal Add a comment 0.4mi, 4:35 Run - General 1) 0.7km - 4:35(6:32/km) 120/144bpm [784b/km] 57cal Add a comment	6.9mi, 1:18:29 Run - General 1) 1km - 7:40(7:40/km) 119/138bpm [912b/km] 88cal 2) 1km - 7:11(7:11/km) 127/141bpm [913b/km] 89cal 3) 1km - 7:39(7:39/km) 125/144bpm [956b/km] 91cal 4) 0.08km - 44(9:17/km) 128/136bpm [1188b/km] 8cal 5) 0.18km - 1:00(5:25/km) 126/138bpm [682b/km] 15cal 6) 0.35km - 2:00(5:41/km) 143/153bpm [812b/km] 28cal 7) 0.2km - 1:00(4:54/km) 155/159bpm [760b/km] 18cal 8) 0.33km - 2:00(5:58/km) 152/159bpm [908b/km] 31cal 9) 0.22km - 1:00(4:31/km) 161/164bpm [728b/km] 20cal 10) 0.22km - 2:00(9:00/km) 145/167bpm [1304b/km] 27cal 11) 0.22km - 1:00(4:33/km) 134/148bpm [609b/km] 16cal 12) 0.31km - 2:00(6:26/km) 135/147bpm [869b/km] 27cal 13) 0.21km - 1:00(4:42/km) 149/153bpm [701b/km] 17cal 14) 0.23km - 2:00(8:50/km) 142/161bpm [1254b/km] 25cal 15) 1km - 7:41(7:41/km) 135/160bpm [1037b/km] 87cal 16) 1km - 6:14(6:14/km) 158/166bpm [984b/km] 100cal 17) 1km - 7:10(7:10/km) 150/176bpm [1076b/km] 99cal 18) 1km - 8:15(8:15/km) 152/174bpm [1253b/km] 120cal 19) 1km - 7:20(7:20/km) 161/178bpm [1180b/km] 123cal 20) 0.46km - 3:35(7:46/km) 146/166bpm [1133b/km] 48cal Add a comment	-	-	-
Thu 25th Apr Apr 25	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
-	0.6mi, 6:21 Run - General 1) 1km - 6:12(6:12/km) 154/174bpm [956b/km] 101cal 2) 0.02km - 9(7:24/km) 162/165bpm [1199b/km] 3cal Add a comment 3.5mi, 29:53 Run - General 1) 1km - 5:26(5:26/km) 143/159bpm [777b/km] 85cal 2) 1km - 5:27(5:27/km) 156/165bpm [850b/km] 88cal 3) 1km - 5:26(5:26/km) 157/160bpm [852b/km] 93cal 4) 1km - 5:15(5:15/km) 161/169bpm [844b/km] 96cal 5) 1km - 5:00(5:00/km) 158/164bpm [790b/km] 88cal 6) 0.63km - 3:20(5:20/km) 166/174bpm [885b/km] 61cal Add a comment	3.1mi, 25:57 Run - General 1) 1km - 5:59(5:59/km) 155/171bpm [928b/km] 97cal 2) 1km - 5:07(5:07/km) 162/174bpm [829b/km] 96cal 3) 1km - 5:16(5:16/km) 158/164bpm [833b/km] 94cal 4) 1km - 4:47(4:47/km) 164/169bpm [785b/km] 91cal 5) 1km - 4:45(4:45/km) 163/170bpm [774b/km] 87cal 6) 0.01km - 2(2:44/km) 169/170bpm [461b/km] 1cal Add a comment	6.4mi, 1:13:38 Run - General 1) 1km - 6:23(6:23/km) 126/143bpm [804b/km] 86cal 2) 1km - 7:22(7:22/km) 126/141bpm [928b/km] 95cal 3) 1km - 6:32(6:32/km) 136/154bpm [888b/km] 99cal 4) 1km - 7:22(7:22/km) 126/141bpm [929b/km] 93cal 5) 1km - 7:27(7:27/km) 120/142bpm [894b/km] 90cal 6) 1km - 7:40(7:40/km) 121/142bpm [927b/km] 90cal 7) 1km - 6:58(6:58/km) 127/140bpm [884b/km] 91cal 8) 1km - 6:56(6:56/km) 132/146bpm [915b/km] 97cal 9) 1km - 7:10(7:10/km) 129/143bpm [925b/km] 94cal 10) 1km - 7:36(7:36/km) 128/146bpm [972b/km] 96cal 11) 0.22km - 2:13(9:52/km) 121/136bpm [1194b/km] 26cal Add a comment 7.5mi, 1:06:04 Run - General 1) 1km - 5:29(5:29/km) 152/170bpm [833b/km] 87cal 2) 1km - 5:33(5:33/km) 158/174bpm [877b/km] 98cal 3) 1km - 5:28(5:28/km) 154/158bpm [842b/km] 94cal 4) 1km - 5:31(5:31/km) 160/168bpm [883b/km] 89cal 5) 1km - 5:33(5:33/km) 155/164bpm [861b/km] 97cal 6) 1km - 5:17(5:17/km) 160/166bpm [845b/km] 86cal 7) 1km - 5:36(5:36/km) 162/169bpm [907b/km] 103cal 8) 1km - 5:29(5:29/km) 162/166bpm [889b/km] 95cal 9) 1km - 6:00(6:00/km) 161/165bpm [965b/km] 100cal 10) 1km - 5:30(5:30/km) 164/170bpm [902b/km] 99cal 11) 1km - 5:19(5:19/km) 165/168bpm [876b/km] 98cal 12) 1km - 4:57(4:57/km) 169/178bpm [837b/km] 96cal 13) 0.08km - 22(4:22/km) 175/177bpm [764b/km] 8cal Add a comment	-	-	6.4mi, 50:45 Run - General 1) 1km - 5:04(5:04/km) 142/153bpm [719b/km] 90cal 2) 1km - 4:55(4:55/km) 155/158bpm [762b/km] 91cal 3) 1km - 4:57(4:57/km) 159/161bpm [788b/km] 93cal 4) 1km - 5:05(5:05/km) 161/165bpm [818b/km] 96cal 5) 1km - 4:55(4:55/km) 165/166bpm [810b/km] 95cal 6) 1km - 4:52(4:52/km) 168/170bpm [818b/km] 98cal 7) 1km - 4:48(4:48/km) 171/173bpm [822b/km] 98cal 8) 1km - 4:51(4:51/km) 173/176bpm [839b/km] 100cal 9) 1km - 5:24(5:24/km) 172/176bpm [930b/km] 109cal 10) 1km - 4:51(4:51/km) 172/176bpm [835b/km] 100cal 11) 0.26km - 1:02(3:57/km) 180/185bpm [712b/km] 24cal Add a comment 2.9mi, 50:24 Walk - General 1) 1km - 10:43(10:43/km) 90/100bpm [965b/km] 80cal 52/68rpm 2) 1km - 9:59(9:59/km) 92/102bpm [919b/km] 80cal 53/97rpm 3) 1km - 10:00(10:00/km) 93/104bpm [931b/km] 82cal 53/61rpm 4) 1km - 12:00(12:00/km) 92/106bpm [1103b/km] 89cal 42/60rpm 5) 0.69km - 7:41(11:07/km) 107/129bpm [1190b/km] 74cal 46/59rpm Add a comment
Thu 2nd May May 2	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
-	5.3mi, 55:36 Run - General 1) 1km - 6:05(6:05/km) 123/140bpm [749b/km] 89cal 2) 1km - 5:54(5:54/km) 140/148bpm [826b/km] 93cal 3) 1km - 6:55(6:55/km) 146/154bpm [1011b/km] 113cal 4) 1km - 5:56(5:56/km) 154/161bpm [915b/km] 103cal 5) 1km - 5:57(5:57/km) 150/157bpm [891b/km] 101cal 6) 1km - 6:12(6:12/km) 152/160bpm [942b/km] 102cal 7) 1km - 7:06(7:06/km) 150/159bpm [1065b/km] 108cal 8) 1km - 5:57(5:57/km) 154/159bpm [916b/km] 97cal 9) 0.47km - 5:34(11:53/km) 132/155bpm [1569b/km] 54cal Add a comment	3.1mi, 30:45 Run - General 1) 1km - 6:59(6:59/km) 125/137bpm [872b/km] 89cal 2) 1km - 6:16(6:16/km) 139/146bpm [871b/km] 100cal 3) 1km - 6:09(6:09/km) 144/150bpm [885b/km] 98cal 4) 1km - 5:36(5:36/km) 150/156bpm [841b/km] 96cal 5) 1km - 5:41(5:41/km) 151/157bpm [858b/km] 90cal 6) 0.01km - 4(5:10/km) 154/154bpm [796b/km] 1cal Add a comment	12.1mi, 2:27:31 Run - General 1) 1km - 6:40(6:40/km) 117/128bpm [779b/km] 87cal 2) 1km - 6:51(6:51/km) 124/135bpm [850b/km] 95cal 3) 1km - 6:33(6:33/km) 130/148bpm [851b/km] 94cal 4) 1km - 6:52(6:52/km) 127/142bpm [872b/km] 101cal 5) 1km - 6:45(6:45/km) 124/137bpm [837b/km] 89cal 6) 1km - 6:48(6:48/km) 126/152bpm [857b/km] 97cal 7) 1km - 7:03(7:03/km) 134/161bpm [944b/km] 99cal 8) 1km - 6:44(6:44/km) 127/139bpm [855b/km] 86cal 9) 1km - 7:41(7:41/km) 121/147bpm [930b/km] 89cal 10) 1km - 8:00(8:00/km) 118/149bpm [944b/km] 90cal 11) 1km - 6:54(6:54/km) 123/138bpm [850b/km] 90cal 12) 1km - 7:26(7:26/km) 122/140bpm [907b/km] 95cal 13) 1km - 7:12(7:12/km) 123/137bpm [885b/km] 90cal 14) 1km - 9:10(9:10/km) 110/133bpm [1009b/km] 92cal 15) 1km - 7:50(7:50/km) 112/139bpm [877b/km] 88cal 16) 1km - 8:52(8:52/km) 105/124bpm [932b/km] 89cal 17) 1km - 8:26(8:26/km) 114/133bpm [962b/km] 90cal 18) 1km - 8:44(8:44/km) 113/134bpm [987b/km] 90cal 19) 1km - 8:05(8:05/km) 111/130bpm [897b/km] 83cal 20) 0.48km - 4:55(10:19/km) 116/125bpm [1196b/km] 55cal Add a comment 3.1mi, 23:10 Run - General 1) 1km - 4:49(4:49/km) 162/177bpm [780b/km] 91cal 2) 1km - 4:43(4:43/km) 160/165bpm [756b/km] 90cal 3) 1km - 4:32(4:32/km) 165/169bpm [749b/km] 88cal 4) 1km - 4:31(4:31/km) 167/171bpm [755b/km] 89cal 5) 1km - 4:22(4:22/km) 170/175bpm [742b/km] 88cal 6) 0.06km - 12(3:25/km) 173/174bpm [590b/km] 4cal Add a comment	-	-	-

Tony W

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