Strutbrother

M60 Devon

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Describe your ideal run, ride or swim. A crisp, dry Winter's morning through a wood. My breath condensing and the ground thick with frost.

Recent Blogs
The Lap - Windermere, my first ultramarathon.	Jun 2023
A Grizzly Cub (aka a gentle bimble around the Devon countryside)	Mar 2022
SW Coast 2 Coast 100km Ultra Challenge	May 2021
Hello Beau!	Jan 2021
Goodbye Hest...	Apr 2020

My parkrun
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Recent Training
7th May	Intervals	6.2mi	56:44
6th May	Easy	5.8mi	1:02:00
5th May	Hill Work	3.9mi	45:49
2nd May	Intervals	3.7mi	37:36
30th Apr	General	4.8mi	47:58

12 Month Benchmarks	Run
Mile	7:32
5k	25:53
5mi	45:25
10k	56:34
10mi	1:43:19
Half	2:16:49
20mi	3:31:14
Mara	4:38:19
50k	6:35:49
40mi	9:33:21
75k	11:46:51

Recent Pictures	Show more

2024 Targets	Set your targets
Run 1243

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Buddies (11)

Followers (3)

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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	1995	1996	1998	2004	2005	2006	2007	2010	2011	2013	2014	2015	2020	2022	2023	2024	PB	WB
5km	1													30:10 51.28				30:10 9:43/mi	51.28
10km	3				52:54 52.20		52:37 53.31				58:09 51.09							52:37 8:28/mi	53.31
6.3mi	1											58:41 50.94						58:41 9:23/mi	50.94
9mi	1														1:58:54 39.69			1:58:54 13:13/mi	39.69
10mi	2							1:37:05 47.71				1:42:12 48.05						1:37:05 9:43/mi	48.05
13.1mi	22				1:58:40 50.77	1:58:56 51.07	1:53:06 54.15	1:58:17 51.77	2:07:05 49.82	1:55:25 54.86		1:53:01 57.50	2:03:11 53.21		2:17:06 50.95			1:53:01 8:38/mi	57.50
20mi	2															4:36:50 40.05	4:52:14 38.30	4:36:50 13:51/mi	40.05
26.2mi	9	4:25:00 45.87	4:01:24 50.42	3:56:00 51.79	4:27:30 47.22	4:22:38 48.49									5:38:21 43.70	4:41:24 53.04		3:56:00 9:00/mi	53.04
50km	1															6:37:05 46.23		6:37:05 12:47/mi	46.23
47mi	1															17:39:17 28.89		17:39:17 22:32/mi	28.89
50mi	1																12:30:24 44.27	12:30:24 15:00/mi	44.27

2024		Result	WAVA	Distance
13 Apr	South Downs Way 50 PB	12:30:24	44.27	50mi
17 Mar	The Grizzly SB	4:52:14	38.30	20mi
2023		Result	WAVA	Distance
24 Sep	Berlin Marathon SB	4:41:24	53.04	26.2mi
1 Jul	Salomon Serpent Trail 50K PB	6:37:05	46.23	50km
13 May	The Lap PB	17:39:17	28.89	47mi
5 Mar	The Grizzly PB	4:36:50	40.05	20mi
2022		Result	WAVA	Distance
11 Dec	firstandlastrunning Plym Trail Merry Xmas Marathon SB	5:38:21	43.70	26.2mi
6 Mar	The Cub PB	1:58:54	39.69	9mi
13 Feb	Exeter Half Marathon SB	2:17:06	50.95	13.1mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup PB	30:10	51.28	5km
2015		Result	WAVA	Distance
8 Mar	Lydd Half Marathon SB	2:03:11	53.21	13.1mi
1 Mar	Bath Half	2:18:58	47.17	13.1mi
2014		Result	WAVA	Distance
8 Nov	Poppy Half Marathon	2:04:07	52.81	13.1mi
21 Sep	Reigate Half Marathon	2:13:46	49.00	13.1mi
8 Jun	Jersey Half Marathon	2:00:56	54.20	13.1mi
30 Mar	Paddock Wood Half Marathon PB	1:53:01	57.50	13.1mi
23 Mar	Water Of Life Half Marathon	2:19:01	46.74	13.1mi
26 Jan	The Perch PB	58:41	50.94	6.25mi
5 Jan	Tadworth 10 SB	1:42:12	48.05	10mi
2013		Result	WAVA	Distance
22 Sep	Ashtead 10K SB	58:09	51.09	10km
2011		Result	WAVA	Distance
3 Apr	Croydon Half Marathon	2:04:22	50.91	13.1mi
20 Mar	Fleet Half Marathon SB	1:55:25	54.86	13.1mi
2010		Result	WAVA	Distance
22 Aug	Burnham Beeches Half Marathon SB	2:07:05	49.82	13.1mi
25 Jul	Down Tow Up Flow Thames Towpath Half Marathon	2:15:51	46.61	13.1mi
2 May	Great West Run	2:09:49	48.78	13.1mi
2007		Result	WAVA	Distance
18 Feb	Sussex Beacon Half Marathon SB	1:58:17	51.77	13.1mi
7 Jan	Tadworth 10 PB	1:37:05	47.71	10mi
2006		Result	WAVA	Distance
15 Oct	Cardiff Half Marathon SB	1:53:06	54.15	13.1mi
8 Oct	Nike Run London 10K PB	52:37	53.31	10km
30 Apr	Great West Run	1:57:59	51.90	13.1mi
19 Mar	Fleet Half Marathon	1:58:30	51.26	13.1mi
19 Feb	Sussex Beacon Half Marathon	1:56:36	52.09	13.1mi
2005		Result	WAVA	Distance
31 Oct	Dublin Marathon	4:56:53	42.90	26.2mi
4 Sep	Kent Coastal Half Marathon	2:29:34	40.61	13.1mi
24 Jul	MK NSPCC 1/2 Marathon SB	1:58:56	51.07	13.1mi
18 Jun	Midnight Sun Marathon, Norway SB	4:22:38	48.49	26.2mi
20 Feb	Sussex Beacon Half Marathon	2:06:20	47.69	13.1mi
2004		Result	WAVA	Distance
28 Nov	Nike Run London 10K SB	52:54	52.20	10km
25 Oct	Dublin Marathon SB	4:27:30	47.22	26.2mi
19 Sep	New Forest Half Marathon SB	1:58:40	50.77	13.1mi
1998		Result	WAVA	Distance
26 Apr	London Marathon PB	3:56:00	51.79	26.2mi
1996		Result	WAVA	Distance
3 Nov	New York Marathon SB	4:01:24	50.42	26.2mi
21 Apr	London Marathon	4:08:00	49.07	26.2mi
1995		Result	WAVA	Distance
2 Apr	London Marathon SB	4:25:00	45.87	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	114	134	96	98	20	0	0	0	0	0	0	0	461
2023	15	9	20	6	3	9	7	6	0	2	3	0	81
2023	67	100	131	92	77	112	115	107	91	66	78	71	1107
2022	3	0	25	99	8	26	4	21	18	10	5	2	222
2022	0	0	0	0	0	0	1.2	0	0	0	0	0	1.2
2022	62	27	9	3	10	18	64	89	88	119	73	47	610
2022	0	1	0	0	0	0	0	0	0	0	0	0	1
2021	9	13	24	38	44	44	81	8	9	3	10	2	282
2021	0	0	0	0	0	0	0	0.3	0	0	0.3	0	0.6
2021	76	68	58	39	29	16	0	32	29	47	53	54	500
2020	7	1	0	3	7	3	0	0	10	0	0	2	32
2020	69	52	35	40	70	15	14	39	37	38	39	68	515
2020	0	0	0	0	0	0	0	0	0	0	3	0	3
2019	0	0	0	0	0	0	6	0	2	0	3	3	13
2019	0	0	0	0	0	0	0	0	5	34	51	55	144
2019	0	0	0	0	0	0	0	0	0	7	0	3	10
2018	9	0	0	0	3	0	0	0	0	0	0	0	12
2017	16	0	0	0	0	0	0	0	0	29	37	12	94
2016	43	40	2	0	0	0	0	0	1	11	0	0	97
2015	62	41	38	52	67	51	18	9	11	9	0	1	359
2014	70	77	71	30	53	27	2	35	32	45	44	28	514
2013	12	47	42	37	26	3	38	56	58	60	69	54	501
2012	8	0	0	0	0	0	0	0	0	0	0	0	8
2011	73	94	70	31	0	0	0	0	0	0	0	0	268
2010	0	7	0	0	0	0	0	20	0	0	0	0	27
2008	0	0	0	0	0	0	11	10	0	0	0	0	21
2007	0	0	0	4	0	0	0	0	0	0	0	0	4
2007	68	40	0	2	0	16	5	0	0	0	0	0	130
2006	37	57	65	51	5	12	14	17	48	59	8	26	401
2005	15	40	4	18	74	44	32	26	28	49	0	17	348
2004	0	0	0	0	0	34	41	90	65	55	28	2	316

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
-	-	49.3mi, 12:30:30 Run - Race 1) 1km - 8:30(8:30/km) 135/146bpm [1148b/km] 100cal 277/401W 2) 1km - 8:18(8:18/km) 140/153bpm [1161b/km] 100cal 270/362W 3) 1km - 10:04(10:04/km) 148/154bpm [1490b/km] 127cal 266/362W 4) 1km - 6:27(6:27/km) 152/160bpm [980b/km] 90cal 309/429W 5) 1km - 7:42(7:42/km) 154/162bpm [1186b/km] 100cal 287/352W 6) 1km - 7:07(7:07/km) 153/161bpm [1088b/km] 96cal 299/389W 7) 1km - 5:55(5:55/km) 146/155bpm [865b/km] 78cal 264/312W 8) 1km - 8:27(8:27/km) 155/164bpm [1311b/km] 113cal 270/342W 9) 1km - 9:32(9:32/km) 150/160bpm [1429b/km] 110cal 257/380W 10) 1km - 9:47(9:47/km) 146/153bpm [1428b/km] 103cal 233/395W 11) 1km - 7:00(7:00/km) 148/155bpm [1035b/km] 82cal 292/403W 12) 1km - 6:31(6:31/km) 146/153bpm [952b/km] 76cal 282/337W 13) 1km - 6:34(6:34/km) 149/157bpm [980b/km] 81cal 296/345W 14) 1km - 6:27(6:27/km) 146/152bpm [942b/km] 73cal 274/330W 15) 1km - 6:49(6:49/km) 149/154bpm [1017b/km] 80cal 280/330W 16) 1km - 6:59(6:59/km) 148/163bpm [1032b/km] 77cal 265/379W 17) 1km - 6:59(6:59/km) 152/161bpm [1061b/km] 88cal 252/323W 18) 1km - 5:55(5:55/km) 149/163bpm [881b/km] 73cal 284/371W 19) 1km - 9:08(9:08/km) 151/165bpm [1380b/km] 96cal 217/338W 20) 1km - 12:20(12:20/km) 151/159bpm [1862b/km] 130cal 210/311W 21) 1km - 9:40(9:40/km) 148/156bpm [1430b/km] 96cal 243/383W 22) 1km - 8:37(8:37/km) 153/165bpm [1318b/km] 96cal 270/436W 23) 1km - 7:02(7:02/km) 151/161bpm [1062b/km] 78cal 251/419W 24) 1km - 8:07(8:07/km) 155/165bpm [1257b/km] 96cal 253/469W 25) 1km - 10:11(10:11/km) 155/164bpm [1578b/km] 119cal 237/393W 26) 1km - 7:59(7:59/km) 134/156bpm [1071b/km] 81cal 198/388W 27) 1km - 7:09(7:09/km) 153/161bpm [1093b/km] 83cal 247/324W 28) 1km - 11:51(11:51/km) 150/164bpm [1778b/km] 111cal 163/413W 29) 1km - 9:35(9:35/km) 150/165bpm [1437b/km] 99cal 210/282W 30) 1km - 7:42(7:42/km) 147/160bpm [1132b/km] 70cal 217/323W 31) 1km - 9:57(9:57/km) 157/165bpm [1563b/km] 115cal 228/373W 32) 1km - 9:30(9:30/km) 155/164bpm [1473b/km] 103cal 227/335W 33) 1km - 10:56(10:56/km) 148/160bpm [1619b/km] 90cal 201/341W 34) 1km - 8:04(8:04/km) 146/156bpm [1178b/km] 75cal 245/375W 35) 1km - 8:46(8:46/km) 151/157bpm [1323b/km] 87cal 246/378W 36) 1km - 7:45(7:45/km) 151/161bpm [1171b/km] 83cal 246/370W 37) 1km - 8:16(8:16/km) 147/158bpm [1216b/km] 76cal 235/406W 38) 1km - 8:36(8:36/km) 143/154bpm [1231b/km] 77cal 220/386W 39) 1km - 7:27(7:27/km) 147/153bpm [1095b/km] 76cal 252/333W 40) 1km - 8:11(8:11/km) 145/158bpm [1187b/km] 76cal 224/365W 41) 1km - 7:47(7:47/km) 139/150bpm [1082b/km] 67cal 214/337W 42) 1km - 7:29(7:29/km) 147/157bpm [1099b/km] 72cal 234/320W 43) 1km - 10:20(10:20/km) 147/160bpm [1520b/km] 101cal 211/353W 44) 1km - 12:26(12:26/km) 134/153bpm [1667b/km] 75cal 130/319W 45) 1km - 10:09(10:09/km) 146/157bpm [1483b/km] 92cal 201/425W 46) 1km - 12:43(12:43/km) 145/153bpm [1844b/km] 95cal 183/349W 47) 1km - 10:48(10:48/km) 137/148bpm [1481b/km] 73cal 195/310W 48) 1km - 8:26(8:26/km) 139/150bpm [1171b/km] 75cal 240/425W 49) 1km - 11:32(11:32/km) 129/142bpm [1487b/km] 75cal 166/414W 50) 1km - 8:00(8:00/km) 145/156bpm [1160b/km] 82cal 251/422W 51) 1km - 6:25(6:25/km) 145/150bpm [931b/km] 67cal 267/332W 52) 1km - 8:24(8:24/km) 138/149bpm [1160b/km] 66cal 210/307W 53) 1km - 8:41(8:41/km) 134/147bpm [1163b/km] 71cal 198/404W 54) 1km - 9:29(9:29/km) 139/151bpm [1319b/km] 79cal 206/312W 55) 1km - 9:05(9:05/km) 135/148bpm [1225b/km] 75cal 204/323W 56) 1km - 13:52(13:52/km) 130/147bpm [1803b/km] 83cal 148/362W 57) 1km - 12:49(12:49/km) 137/149bpm [1756b/km] 97cal 197/307W 58) 1km - 10:57(10:57/km) 131/142bpm [1434b/km] 74cal 187/298W 59) 1km - 9:59(9:59/km) 130/150bpm [1297b/km] 72cal 186/277W 60) 1km - 9:09(9:09/km) 135/148bpm [1235b/km] 75cal 203/325W 61) 1km - 11:32(11:32/km) 120/128bpm [1385b/km] 72cal 158/230W 62) 1km - 9:52(9:52/km) 127/143bpm [1254b/km] 71cal 195/295W 63) 1km - 9:45(9:45/km) 132/148bpm [1287b/km] 75cal 184/290W 64) 1km - 8:54(8:54/km) 134/155bpm [1193b/km] 78cal 217/288W 65) 1km - 8:21(8:21/km) 135/154bpm [1127b/km] 74cal 206/312W 66) 1km - 9:33(9:33/km) 127/146bpm [1213b/km] 67cal 162/279W 67) 1km - 17:51(17:51/km) 109/134bpm [1945b/km] 74cal 76/256W 68) 1km - 12:48(12:48/km) 127/144bpm [1625b/km] 97cal 170/265W 69) 1km - 13:45(13:45/km) 130/144bpm [1788b/km] 108cal 160/303W 70) 1km - 12:14(12:14/km) 129/139bpm [1578b/km] 97cal 182/348W 71) 1km - 9:28(9:28/km) 128/135bpm [1212b/km] 72cal 203/359W 72) 1km - 9:29(9:29/km) 125/138bpm [1186b/km] 67cal 173/281W 73) 1km - 17:39(17:39/km) 113/142bpm [1994b/km] 79cal 82/294W 74) 1km - 12:20(12:20/km) 132/144bpm [1627b/km] 112cal 193/293W 75) 1km - 12:57(12:57/km) 126/142bpm [1632b/km] 93cal 149/375W 76) 1km - 12:21(12:21/km) 109/131bpm [1346b/km] 60cal 95/223W 77) 1km - 9:54(9:54/km) 123/136bpm [1217b/km] 69cal 175/293W 78) 1km - 9:49(9:49/km) 127/138bpm [1247b/km] 70cal 178/280W 79) 1km - 9:13(9:13/km) 128/144bpm [1179b/km] 76cal 205/376W 80) 0.47km - 9:31(20:27/km) 125/151bpm [2556b/km] 61cal 80/445W 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
-	-	-	5.3mi, 58:23 Run - Medium Long Run 1) 1km - 7:21(7:21/km) 111/134bpm [817b/km] 78cal 297/432W 2) 1km - 6:59(6:59/km) 133/145bpm [930b/km] 87cal 331/455W 3) 1km - 7:16(7:16/km) 119/127bpm [864b/km] 73cal 263/351W 4) 1km - 8:40(8:40/km) 123/138bpm [1066b/km] 84cal 266/373W 5) 1km - 6:12(6:12/km) 136/145bpm [844b/km] 81cal 326/361W 6) 1km - 5:52(5:52/km) 149/161bpm [874b/km] 82cal 357/468W 7) 1km - 5:23(5:23/km) 159/164bpm [855b/km] 80cal 373/400W 8) 1km - 7:04(7:04/km) 140/165bpm [988b/km] 81cal 286/390W 9) 0.5km - 3:36(7:12/km) 124/132bpm [892b/km] 33cal 236/320W Add a comment	5mi, 48:41 Run - General 1) 1km - 7:01(7:01/km) 117/123bpm [820b/km] 79cal 282/373W 2) 1km - 6:22(6:22/km) 128/135bpm [814b/km] 82cal 322/436W 3) 1km - 6:09(6:09/km) 137/146bpm [842b/km] 83cal 351/459W 4) 1km - 6:02(6:02/km) 135/146bpm [815b/km] 79cal 324/404W 5) 1km - 5:58(5:58/km) 147/155bpm [876b/km] 85cal 362/479W 6) 1km - 5:43(5:43/km) 153/160bpm [874b/km] 81cal 345/435W 7) 1km - 5:11(5:11/km) 166/170bpm [862b/km] 81cal 388/457W 8) 1km - 6:11(6:11/km) 157/169bpm [972b/km] 87cal 324/416W 9) 0.01km - 5(6:26/km) 158/158bpm [1017b/km] 1cal 334/342W Add a comment	3.9mi, 41:04 Run - General 1) 1km - 7:55(7:55/km) 124/145bpm [982b/km] 91cal 305/442W 2) 1km - 6:10(6:10/km) 136/144bpm [838b/km] 80cal 316/481W 3) 1km - 6:15(6:15/km) 136/144bpm [849b/km] 81cal 325/433W 4) 1km - 6:58(6:58/km) 149/168bpm [1038b/km] 95cal 347/453W 5) 1km - 6:09(6:09/km) 148/158bpm [909b/km] 86cal 337/430W 6) 1km - 6:10(6:10/km) 144/157bpm [888b/km] 81cal 298/370W 7) 0.25km - 1:28(5:56/km) 139/144bpm [825b/km] 18cal 283/355W 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
4.1mi, 39:38 Run - Intervals 1) 1km - 6:32(6:32/km) 123/141bpm [805b/km] 79cal 312/466W 2) 1km - 5:51(5:51/km) 136/143bpm [795b/km] 81cal 339/369W 3) 0.13km - 1:30(11:13/km) 129/145bpm [1446b/km] 14cal 169/361W 4) 1km - 4:55(4:55/km) 144/158bpm [708b/km] 71cal 387/458W 5) 0.14km - 1:30(10:46/km) 131/148bpm [1410b/km] 15cal 165/407W 6) 1km - 4:56(4:56/km) 138/150bpm [680b/km] 69cal 399/430W 7) 0.14km - 1:30(10:43/km) 141/166bpm [1511b/km] 17cal 181/420W 8) 1km - 4:45(4:45/km) 153/162bpm [726b/km] 72cal 403/433W 9) 0.16km - 1:30(9:36/km) 151/168bpm [1449b/km] 19cal 191/441W 10) 1km - 6:13(6:13/km) 146/156bpm [907b/km] 84cal 336/423W 11) 0.05km - 27(9:34/km) 152/154bpm [1455b/km] 6cal 262/343W Add a comment	-	-	3.7mi, 37:23 Run - General 1) 1km - 6:53(6:53/km) 128/141bpm [880b/km] 84cal 321/430W 2) 1km - 6:59(6:59/km) 140/150bpm [978b/km] 91cal 337/432W 3) 1km - 5:19(5:19/km) 154/161bpm [819b/km] 79cal 379/469W 4) 1km - 5:26(5:26/km) 165/177bpm [896b/km] 85cal 398/544W 5) 0.26km - 2:00(7:47/km) 149/172bpm [1159b/km] 26cal 273/406W 6) 1km - 6:08(6:08/km) 138/147bpm [847b/km] 74cal 289/336W 7) 0.5km - 3:10(6:21/km) 143/150bpm [908b/km] 41cal 315/458W 8) 0.25km - 1:27(5:50/km) 144/148bpm [839b/km] 20cal 327/357W Add a comment	5.6mi, 57:49 Run - General 1) 1km - 6:32(6:32/km) 117/130bpm [765b/km] 77cal 311/485W 2) 1km - 6:17(6:17/km) 130/133bpm [816b/km] 82cal 324/448W 3) 1km - 6:15(6:15/km) 133/139bpm [830b/km] 83cal 328/489W 4) 1km - 6:09(6:09/km) 136/145bpm [836b/km] 83cal 333/448W 5) 1km - 6:09(6:09/km) 138/144bpm [848b/km] 83cal 329/406W 6) 1km - 8:20(8:20/km) 132/156bpm [1101b/km] 91cal 244/471W 7) 1km - 6:08(6:08/km) 145/149bpm [890b/km] 85cal 331/411W 8) 1km - 6:08(6:08/km) 149/153bpm [915b/km] 85cal 330/362W 9) 1km - 5:44(5:44/km) 155/163bpm [889b/km] 83cal 354/488W 10) 0.02km - 7(6:09/km) 160/161bpm [983b/km] 2cal 332/421W Add a comment	4.8mi, 47:58 Run - General 1) 1km - 6:26(6:26/km) 119/128bpm [766b/km] 77cal 346/472W 2) 1km - 6:08(6:08/km) 127/139bpm [778b/km] 78cal 373/499W 3) 1km - 6:07(6:07/km) 133/142bpm [813b/km] 79cal 306/403W 4) 1km - 6:46(6:46/km) 150/165bpm [1015b/km] 94cal 352/419W 5) 1km - 6:07(6:07/km) 138/155bpm [844b/km] 78cal 325/420W 6) 1km - 6:18(6:18/km) 158/163bpm [995b/km] 91cal 366/474W 7) 1km - 5:59(5:59/km) 147/158bpm [880b/km] 80cal 310/449W 8) 0.75km - 4:08(5:29/km) 146/150bpm [801b/km] 57cal 356/536W 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
3.7mi, 37:36 Run - Intervals 1) 1km - 7:22(7:22/km) 102/117bpm [752b/km] 75cal 272/497W 2) 1km - 6:45(6:45/km) 124/141bpm [836b/km] 81cal 293/431W 3) 0.3km - 1:35(5:18/km) 142/149bpm [752b/km] 22cal 358/483W 4) 0.3km - 1:43(5:45/km) 146/151bpm [838b/km] 24cal 344/395W 5) 0.3km - 1:29(4:57/km) 148/156bpm [732b/km] 22cal 399/420W 6) 0.3km - 1:41(5:36/km) 153/156bpm [857b/km] 25cal 351/410W 7) 0.3km - 1:38(5:27/km) 149/155bpm [811b/km] 24cal 356/436W 8) 0.3km - 1:47(5:58/km) 149/156bpm [888b/km] 25cal 318/411W 9) 0.3km - 1:30(4:58/km) 155/161bpm [771b/km] 23cal 390/418W 10) 0.3km - 1:49(6:04/km) 153/161bpm [928b/km] 26cal 321/394W 11) 0.3km - 1:30(5:01/km) 154/160bpm [774b/km] 22cal 389/417W 12) 0.3km - 1:50(6:08/km) 154/161bpm [944b/km] 26cal 328/414W 13) 1km - 6:54(6:54/km) 140/152bpm [965b/km] 86cal 296/395W 14) 0km - 2(8:23/km) 143/143bpm [1198b/km] 1cal 288/299W Add a comment	-	-	3.9mi, 45:49 Run - Hill Work 1) 1km - 7:28(7:28/km) 116/129bpm [865b/km] 81cal 292/418W 2) 0.06km - 46(12:53/km) 107/123bpm [1378b/km] 6cal 171/231W 3) 0.09km - 30(5:35/km) 94/96bpm [525b/km] 3cal 343/638W 4) 0.03km - 20(12:23/km) 117/139bpm [1449b/km] 3cal 198/630W 5) 0.08km - 41(8:43/km) 127/137bpm [1106b/km] 8cal 197/232W 6) 0.1km - 30(4:55/km) 117/124bpm [574b/km] 6cal 415/661W 7) 0.03km - 20(10:49/km) 130/149bpm [1405b/km] 4cal 369/668W 8) 0.1km - 1:18(13:12/km) 123/148bpm [1624b/km] 13cal 101/238W 9) 0.1km - 30(4:58/km) 122/130bpm [606b/km] 7cal 483/646W 10) 0.04km - 20(9:08/km) 134/138bpm [1224b/km] 4cal 396/657W 11) 0.09km - 48(9:05/km) 139/147bpm [1262b/km] 9cal 153/222W 12) 0.1km - 30(5:03/km) 133/141bpm [672b/km] 6cal 418/613W 13) 0.03km - 20(10:43/km) 147/150bpm [1575b/km] 4cal 375/620W 14) 0.09km - 49(9:21/km) 136/150bpm [1271b/km] 9cal 147/211W 15) 0.19km - 1:00(5:22/km) 138/148bpm [742b/km] 14cal 471/593W 16) 0.05km - 30(10:34/km) 149/151bpm [1575b/km] 6cal 259/467W 17) 0.15km - 1:15(8:13/km) 130/148bpm [1068b/km] 13cal 203/237W 18) 0.19km - 1:00(5:14/km) 130/154bpm [680b/km] 13cal 460/588W 19) 0.05km - 30(10:56/km) 154/155bpm [1683b/km] 6cal 223/459W 20) 0.16km - 1:20(8:17/km) 132/150bpm [1093b/km] 14cal 192/220W 21) 0.19km - 1:00(5:12/km) 127/139bpm [661b/km] 14cal 475/597W 22) 0.05km - 30(10:34/km) 139/141bpm [1468b/km] 6cal 242/477W 23) 0.17km - 1:33(9:18/km) 126/149bpm [1172b/km] 14cal 163/235W 24) 0.18km - 1:00(5:29/km) 133/149bpm [729b/km] 14cal 453/587W 25) 0.04km - 30(11:18/km) 153/158bpm [1730b/km] 6cal 222/454W 26) 0.16km - 1:19(8:25/km) 132/151bpm [1111b/km] 14cal 189/231W 27) 0.26km - 1:30(5:40/km) 145/159bpm [822b/km] 21cal 436/552W 28) 0.05km - 30(10:32/km) 158/160bpm [1665b/km] 7cal 220/405W 29) 0.23km - 1:42(7:20/km) 133/149bpm [975b/km] 19cal 237/274W 30) 0.28km - 1:30(5:22/km) 129/136bpm [692b/km] 20cal 468/601W 31) 0.05km - 30(10:21/km) 146/164bpm [1511b/km] 6cal 181/425W 32) 0.26km - 2:40(10:24/km) 125/157bpm [1300b/km] 22cal 153/247W 33) 0.32km - 1:30(4:40/km) 120/138bpm [560b/km] 19cal 510/642W 34) 0.03km - 30(19:49/km) 140/165bpm [2773b/km] 6cal 111/520W 35) 0.32km - 2:49(8:41/km) 135/168bpm [1172b/km] 31cal 175/274W 36) 1km - 5:55(5:55/km) 136/147bpm [804b/km] 75cal 319/446W 37) 0.02km - 7(6:36/km) 148/148bpm [978b/km] 2cal 366/370W Add a comment	5.8mi, 1:02:00 Run - Easy 1) 1km - 7:06(7:06/km) 115/131bpm [817b/km] 81cal 307/442W 2) 1km - 6:56(6:56/km) 135/147bpm [937b/km] 88cal 327/471W 3) 1km - 6:21(6:21/km) 127/133bpm [806b/km] 76cal 300/421W 4) 1km - 7:14(7:14/km) 142/154bpm [1028b/km] 95cal 343/404W 5) 1km - 6:30(6:30/km) 137/149bpm [891b/km] 84cal 312/422W 6) 1km - 6:40(6:40/km) 134/147bpm [894b/km] 81cal 300/426W 7) 1km - 6:40(6:40/km) 134/153bpm [893b/km] 78cal 304/430W 8) 1km - 6:29(6:29/km) 147/152bpm [953b/km] 89cal 347/458W 9) 1km - 6:03(6:03/km) 137/148bpm [830b/km] 74cal 309/487W 10) 0.39km - 1:59(5:08/km) 149/152bpm [766b/km] 28cal 350/472W Add a comment	6.2mi, 56:44 Run - Intervals 1) 1km - 6:02(6:02/km) 116/136bpm [699b/km] 71cal 335/427W 2) 1km - 5:26(5:26/km) 138/143bpm [749b/km] 76cal 365/398W 3) 1km - 5:39(5:39/km) 140/145bpm [792b/km] 79cal 353/381W 4) 1km - 5:44(5:44/km) 139/142bpm [797b/km] 79cal 345/361W 5) 0.5km - 3:03(6:06/km) 137/145bpm [835b/km] 39cal 314/375W 6) 1km - 5:37(5:37/km) 148/149bpm [831b/km] 80cal 357/398W 7) 0.5km - 2:44(5:28/km) 149/151bpm [813b/km] 39cal 358/377W 8) 1km - 5:46(5:46/km) 150/152bpm [866b/km] 82cal 344/365W 9) 1km - 5:50(5:50/km) 149/152bpm [869b/km] 81cal 335/418W 10) 0.5km - 2:48(5:37/km) 151/152bpm [847b/km] 40cal 350/372W 11) 1km - 5:23(5:23/km) 158/163bpm [850b/km] 80cal 365/388W 12) 0.5km - 2:36(5:11/km) 162/167bpm [841b/km] 40cal 377/411W 13) 0.02km - 7(6:13/km) 167/168bpm [1038b/km] 2cal 410/416W Add a comment	-

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