SJA

Last on at 1pm, 19th May 2024

M50 East Riding of Yorkshire

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Recent Training
19th May	General	9mi	1:19:48
18th May	Recovery Run	4.9mi	42:31
17th May	Strides	7mi	57:51
15th May	Recovery Run	4.9mi	41:47
14th May	Recovery Run	4.9mi	40:58

12 Month Benchmarks	Run
Mile	6:23
5k	20:37
5mi	33:24
10k	41:37
10mi	1:09:44
Half	1:32:39
20mi	2:28:56
Mara	3:19:11

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2024 Targets	Set your targets
Run 2000

Recent Threads
The Sub 3:15 Marathon Thread
Sub 3Hr Marathon

Badges Collected	See available badges
+ 195 others

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Best Times
Best WAVA

Dist	Races	2006	2008	2009	2010	2011	2012	2013	2014	2015	2018	2019	2020	2023	2024	PB	WB
1mi	2											6:21 65.06	5:48 72.32			5:48 5:48/mi	72.32
2.3mi	1	19:00 48.41														19:00 8:27/mi	48.41
5km	20		20:58 62.28					23:10 57.98	20:19 67.10	25:30 53.46			19:59 71.40	20:11 72.38		19:59 6:26/mi	72.38
5mi	1		37:00 57.33													37:00 7:24/mi	57.33
10km	17	50:14 52.73	45:58 57.77	44:12 60.28	45:36 58.66				48:08 56.92			44:30 64.06	43:18 66.37			43:18 6:58/mi	66.37
8.7mi	1		1:10:56 53.72													1:10:56 8:07/mi	53.72
10mi	5		1:22:58 52.94	1:19:39 55.30								1:19:56 58.90	1:13:52 64.27			1:13:52 7:23/mi	64.27
11.3mi	3		1:29:24 56.00	1:26:48 57.89		1:27:01 58.29										1:26:48 7:41/mi	58.29
13.1mi	7		1:43:01 56.44	1:44:49 55.62							1:52:54 55.15		1:36:56 64.77		1:32:45 70.06	1:32:45 7:05/mi	70.06
20mi	2		3:03:27 49.84		2:43:50 56.14											2:43:50 8:12/mi	56.14
25.8mi	1						4:07:41 49.07									4:07:41 9:37/mi	49.07
26.2mi	11		3:56:10 51.62		3:51:23 53.01		4:08:54 49.73	4:00:53 52.05	3:41:40 56.56			3:51:51 56.31			3:20:00 68.12	3:20:00 7:38/mi	68.12
50mi	1											15:59:49 30.24				15:59:49 19:12/mi	30.24

2024		Result	WAVA	Distance
28 Apr	Boston Marathon UK PB	3:20:00	68.12	26.2mi
17 Mar	North Lincolnshire Half Marathon PB	1:32:45	70.06	13.1mi
2023		Result	WAVA	Distance
28 Oct	Goole parkrun SB	20:11	72.38	5km
26 Aug	Goole parkrun	20:30	71.26	5km
5 Aug	Goole parkrun	20:28	70.82	5km
3 Jun	Goole parkrun	20:51	69.51	5km
27 May	Goole parkrun	21:22	67.83	5km
20 May	Goole parkrun	21:08	68.58	5km
2020		Result	WAVA	Distance
29 Aug	Fetch Virtual Weekend Mile PB	5:48	72.32	1mi
29 Aug	Fake parkrun PB	19:59	71.40	5km
22 Aug	Fetch Virtual Weekend 10 Mile PB	1:13:52	64.27	10mi
13 Jun	Fetch Virtual Weekend 10k PB	43:18	66.37	10km
25 May	Vitality London 10,000 - POSTPONED	44:40	64.34	10km
25 Apr	Fake parkrun	20:41	68.45	5km
19 Apr	Virtual Boston UK Half Marathon SB	1:36:56	64.77	13.1mi
2019		Result	WAVA	Distance
26 Oct	Dusk 'til Dawn 50 PB	15:59:49	30.24	50mi
25 Aug	Gilberdyke 10	1:21:50	58.01	10mi
16 Aug	The Supermile SB	6:21	65.06	1mi
11 Aug	Askern 10 SB	1:19:56	58.90	10mi
21 Jul	Orsted Great Grimsby 10k SB	44:30	64.06	10km
14 Apr	Boston Marathon UK SB	3:51:51	56.31	26.2mi
2018		Result	WAVA	Distance
7 Oct	Bedford Autodrome Half SB	1:52:54	55.15	13.1mi
2015		Result	WAVA	Distance
13 Jun	Hull parkrun SB	25:30	53.46	5km
2014		Result	WAVA	Distance
25 Dec	Hull parkrun #251	21:06	64.61	5km
20 Dec	Hull parkrun	21:07	64.56	5km
22 Nov	Peterpan parkrun #85	21:40	62.92	5km
25 Oct	Snowdonia Marathon	4:11:12	50.29	26.2mi
27 Sep	Hull parkrun SB	20:19	67.10	5km
9 Aug	Peterpan parkrun #70	21:19	63.48	5km
12 Jul	Hull Parkrun	21:48	62.07	5km
28 Jun	Hull Parkrun	21:20	63.43	5km
25 May	Edinburgh Marathon SB	3:41:40	56.56	26.2mi
11 May	Beverley 10k SB	48:08	56.92	10km
13 Apr	Rotterdam Marathon	4:45:37	43.89	26.2mi
2013		Result	WAVA	Distance
26 Oct	Snowdonia Marathon SB	4:00:53	52.05	26.2mi
3 Aug	Peterpan parkrun #17 SB	23:10	57.98	5km
27 Jul	Peterpan parkrun #16	24:06	55.74	5km
26 May	Edinburgh Marathon	4:51:10	42.77	26.2mi
2012		Result	WAVA	Distance
27 May	Edinburgh Marathon SB	4:08:54	49.73	26.2mi
22 Apr	London Marathon	4:44:25	43.52	26.2mi
8 Apr	Hull Marathon - Short Course PB	4:07:41	49.07	25.75mi
2011		Result	WAVA	Distance
17 Sep	Round Norfolk Relay - Stage 9 SB	1:27:01	58.29	11.3mi
2010		Result	WAVA	Distance
9 Jul	Walkington 10k SB	45:36	58.66	10km
25 Apr	London Marathon SB	3:51:23	53.01	26.2mi
28 Mar	East Hull 20 PB	2:43:50	56.14	20mi
2009		Result	WAVA	Distance
19 Sep	Round Norfolk Relay - Stage 9 PB	1:26:48	57.89	11.3mi
10 Jul	Walkington 10k	48:40	54.74	10km
14 Jun	Humber Bridge Half-Marathon	1:55:47	50.35	13.1mi
10 May	Beverley 10k	44:30	59.87	10km
3 May	Kirkbymoorside 10k	46:23	57.44	10km
26 Apr	Sheffield Half Marathon SB	1:44:49	55.62	13.1mi
29 Mar	Lincoln 10K SB	44:12	60.28	10km
25 Jan	Ferriby 10 SB	1:19:39	55.30	10mi
2008		Result	WAVA	Distance
20 Sep	Round Norfolk Relay - Stage 9 SB	1:29:24	56.00	11.3mi
27 Aug	Lincoln Wellington 5K Series Race 4 SB	20:58	62.28	5km
12 Aug	York Millennium Bridge 5K	21:27	60.55	5km
10 Aug	The Jim Dingwall Elloughton 10K SB	45:58	57.77	10km
18 Jul	Walkington 10k	47:40	55.71	10km
6 Jul	withernsea 5 PB	37:00	57.33	5mi
15 Jun	Burton Pidsea 10k	46:25	57.21	10km
25 May	Edinburgh Marathon SB	3:56:10	51.62	26.2mi
11 May	Beverley 10K	48:14	55.05	10km
27 Apr	Sheffield Half Marathon SB	1:43:01	56.44	13.1mi
30 Mar	Hornsea Rotary One Third Marathon National Championship PB	1:10:56	53.72	8.74mi
9 Mar	East Hull 20 SB	3:03:27	49.84	20mi
10 Feb	Liversedge Half Marathon	1:57:15	49.59	13.1mi
27 Jan	Ferriby 10 SB	1:22:58	52.94	10mi
1 Jan	Cleethorpes New Year's Day 10k	50:58	52.10	10km
2006		Result	WAVA	Distance
3 Sep	Tholthorpe SB	50:14	52.73	10km
13 Aug	The Jim Dingwell Elloughton 10K	51:27	51.39	10km
21 Jul	Walkington 10k	57:15	46.18	10km
25 Jun	Humber Bridge Fun Run PB	19:00	48.41	2.25mi

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	259	262	218	220	70	0	0	0	0	0	0	0	1028
2023	19	49	130	145	153	165	153	161	200	202	205	183	1765
2022	0	0	0	0	0	1	0	0	0	0	0	0	1
2022	142	114	113	25	43	42	102	78	97	117	127	90	1091
2021	0	0	0	5	0	0	0	25	17	0	0	0	47
2021	153	58	54	92	129	85	72	69	44	102	23	38	918
2020	167	162	208	154	140	219	236	238	144	63	36	68	1834
2019	0	0	0	0	0	0	0	0	21	10	0	0	31
2019	67	161	202	167	179	145	191	100	169	124	6	39	1549
2018	0	0	0	0	0	0	0	11	0	0	0	0	11
2018	33	44	66	22	5	42	94	86	88	88	80	63	711
2016	0	0	7	0	29	46	26	0	0	0	14	29	151
2015	0	0	0	0	1.1	0.3	0	0	0	0	0	0	1.3
2015	73	28	43	145	189	52	7	11	27	37	4	0	615
2014	11	32	19	82	101	96	131	165	101	52	92	109	990
2013	152	66	7	38	52	16	59	100	87	97	100	36	810
2012	88	14	38	76	105	84	46	111	30	4	61	111	767
2011	8	30	22	50	139	47	45	115	90	5	5	33	588
2010	143	160	192	98	116	133	46	158	62	30	48	33	1219
2009	69	40	87	68	120	13	26	96	105	27	125	26	804
2009	0	0	0	0	0	6	60	0	0	0	0	0	66
2008	105	114	152	129	114	57	74	132	30	7	50	13	977
2007	35	4	18	8	0	0	0	0	0	0	68	69	202
2006	0	0	0	0	27	34	93	62	24	0	0	15	255

Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
-	7mi, 1:00:06 Run - Recovery Run 1) 1mi - 8:47(8:47/mi) 131/148bpm [1151b/mi] 101cal 258/307W 2) 1mi - 8:35(8:35/mi) 137/145bpm [1177b/mi] 102cal 264/349W 3) 1mi - 8:24(8:24/mi) 134/145bpm [1125b/mi] 96cal 248/308W 4) 1mi - 8:11(8:11/mi) 135/143bpm [1105b/mi] 93cal 252/306W 5) 1mi - 8:35(8:35/mi) 136/147bpm [1167b/mi] 97cal 281/349W 6) 1mi - 8:43(8:43/mi) 137/144bpm [1194b/mi] 98cal 275/318W 7) 1mi - 8:35(8:35/mi) 135/145bpm [1158b/mi] 95cal 284/310W 8) 0.03mi - 16(8:46/mi) 132/134bpm [1156b/mi] 3cal 266/282W Add a comment	7mi, 55:50 Run - Marathon Pace 1) 1mi - 8:16(8:16/mi) 131/144bpm [1082b/mi] 96cal 256/312W 2) 1mi - 8:16(8:16/mi) 132/142bpm [1091b/mi] 97cal 253/322W 3) 1mi - 8:10(8:10/mi) 132/137bpm [1079b/mi] 95cal 257/272W 4) 1mi - 7:14(7:14/mi) 148/153bpm [1071b/mi] 96cal 294/342W 5) 1mi - 7:15(7:15/mi) 149/153bpm [1080b/mi] 96cal 301/328W 6) 1mi - 8:13(8:13/mi) 138/151bpm [1133b/mi] 97cal 280/348W 7) 1mi - 8:20(8:20/mi) 136/142bpm [1134b/mi] 98cal 277/365W 8) 0.01mi - 6(7:47/mi) 134/135bpm [1042b/mi] 1cal 274/278W Add a comment	4.9mi, 41:51 Run - Recovery Run 1) 1mi - 9:11(9:11/mi) 129/140bpm [1184b/mi] 102cal 242/303W 2) 1mi - 8:33(8:33/mi) 133/143bpm [1138b/mi] 100cal 260/342W 3) 1mi - 8:05(8:05/mi) 129/139bpm [1042b/mi] 89cal 257/285W 4) 1mi - 8:26(8:26/mi) 132/139bpm [1113b/mi] 95cal 273/328W 5) 0.92mi - 7:36(8:17/mi) 131/138bpm [1085b/mi] 84cal 267/314W Add a comment	4.9mi, 41:26 Run - Strides 1) 1mi - 9:04(9:04/mi) 137/152bpm [1243b/mi] 103cal 256/300W 2) 1mi - 8:46(8:46/mi) 136/147bpm [1191b/mi] 99cal 265/346W 3) 1mi - 7:54(7:54/mi) 131/137bpm [1035b/mi] 90cal 256/299W 4) 0.52mi - 4:12(8:08/mi) 133/142bpm [1082b/mi] 48cal 270/321W 5) 0.06mi - 20(5:46/mi) 142/151bpm [820b/mi] 4cal 337/382W 6) 0.06mi - 40(10:30/mi) 148/153bpm [1554b/mi] 8cal 253/397W 7) 0.05mi - 20(6:07/mi) 144/153bpm [882b/mi] 4cal 346/423W 8) 0.06mi - 40(10:23/mi) 149/156bpm [1546b/mi] 8cal 277/403W 9) 0.06mi - 20(5:49/mi) 147/157bpm [856b/mi] 4cal 401/498W 10) 0.07mi - 40(10:09/mi) 151/159bpm [1533b/mi] 9cal 268/425W 11) 0.06mi - 20(5:47/mi) 146/157bpm [845b/mi] 4cal 398/492W 12) 0.07mi - 40(9:33/mi) 156/162bpm [1489b/mi] 9cal 275/499W 13) 0.06mi - 20(5:49/mi) 151/157bpm [877b/mi] 4cal 336/431W 14) 0.07mi - 40(10:08/mi) 154/162bpm [1562b/mi] 9cal 255/449W 15) 0.06mi - 20(5:30/mi) 150/158bpm [824b/mi] 4cal 405/478W 16) 0.07mi - 40(9:27/mi) 157/163bpm [1484b/mi] 9cal 275/474W 17) 0.66mi - 5:30(8:17/mi) 140/149bpm [1161b/mi] 67cal 278/334W Add a comment	4mi, 33:57 Run - Recovery Run 1) 1mi - 8:34(8:34/mi) 124/134bpm [1062b/mi] 95cal 248/297W 2) 1mi - 8:13(8:13/mi) 131/138bpm [1077b/mi] 98cal 260/292W 3) 1mi - 8:32(8:32/mi) 131/135bpm [1117b/mi] 99cal 270/294W 4) 1mi - 8:36(8:36/mi) 130/138bpm [1119b/mi] 97cal 269/345W 5) 0mi - 1(6:54/mi) 125/125bpm [863b/mi] 251/252W Add a comment	26.3mi, 3:20:00 Run - Race Boston Lincs Marathon 1) 1mi - 7:29(7:29/mi) 146/157bpm [1094b/mi] 99cal 292/342W 2) 1mi - 7:21(7:21/mi) 150/156bpm [1103b/mi] 100cal 298/347W 3) 1mi - 7:28(7:28/mi) 150/155bpm [1119b/mi] 101cal 291/391W 4) 1mi - 7:19(7:19/mi) 151/158bpm [1105b/mi] 99cal 318/369W 5) 1mi - 7:31(7:31/mi) 155/161bpm [1165b/mi] 101cal 323/435W 6) 1mi - 7:18(7:18/mi) 152/157bpm [1109b/mi] 95cal 298/361W 7) 1mi - 7:28(7:28/mi) 151/156bpm [1127b/mi] 100cal 318/374W 8) 1mi - 7:25(7:25/mi) 151/156bpm [1120b/mi] 99cal 330/381W 9) 1mi - 7:28(7:28/mi) 148/153bpm [1105b/mi] 96cal 332/357W 10) 1mi - 7:42(7:42/mi) 151/157bpm [1161b/mi] 99cal 317/354W 11) 1mi - 7:13(7:13/mi) 149/154bpm [1074b/mi] 93cal 293/336W 12) 1mi - 7:28(7:28/mi) 146/152bpm [1090b/mi] 97cal 280/321W 13) 1mi - 7:17(7:17/mi) 148/153bpm [1079b/mi] 96cal 282/311W 14) 1mi - 7:25(7:25/mi) 148/153bpm [1098b/mi] 95cal 280/314W 15) 1mi - 7:32(7:32/mi) 148/154bpm [1114b/mi] 105cal 276/319W 16) 1mi - 7:21(7:21/mi) 152/156bpm [1118b/mi] 97cal 291/330W 17) 1mi - 7:40(7:40/mi) 151/155bpm [1157b/mi] 99cal 294/421W 18) 1mi - 7:37(7:37/mi) 152/156bpm [1158b/mi] 99cal 306/475W 19) 1mi - 7:35(7:35/mi) 151/156bpm [1144b/mi] 99cal 289/480W 20) 1mi - 7:30(7:30/mi) 150/157bpm [1125b/mi] 95cal 293/376W 21) 1mi - 7:57(7:57/mi) 151/154bpm [1199b/mi] 97cal 279/382W 22) 1mi - 8:02(8:02/mi) 148/155bpm [1189b/mi] 102cal 283/401W 23) 1mi - 8:26(8:26/mi) 150/154bpm [1265b/mi] 97cal 278/419W 24) 1mi - 8:15(8:15/mi) 151/154bpm [1245b/mi] 97cal 275/449W 25) 1mi - 8:18(8:18/mi) 150/156bpm [1244b/mi] 99cal 263/343W 26) 1mi - 7:50(7:50/mi) 152/156bpm [1191b/mi] 94cal 283/328W 27) 0.31mi - 2:13(7:15/mi) 156/158bpm [1131b/mi] 29cal 316/426W 28th Apr 2024, 3:38pm Bowman 🇸🇪 wrote: Nice one! 28th Apr 2024, 7:11pm SJA wrote: Cheers ;) Add a comment
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
-	-	4mi, 34:15 Run - Recovery Run 1) 1mi - 8:33(8:33/mi) 127/139bpm [1086b/mi] 97cal 258/310W 2) 1mi - 8:26(8:26/mi) 135/143bpm [1139b/mi] 102cal 260/308W 3) 1mi - 8:29(8:29/mi) 138/146bpm [1170b/mi] 103cal 275/320W 4) 1mi - 8:45(8:45/mi) 136/143bpm [1191b/mi] 104cal 271/341W 5) 0mi - 2(8:05/mi) 134/134bpm [1083b/mi] 276/278W Add a comment	-	4.9mi, 42:11 Run - Recovery Run 1) 1mi - 8:56(8:56/mi) 132/145bpm [1179b/mi] 103cal 277/356W 2) 1mi - 8:40(8:40/mi) 138/145bpm [1196b/mi] 104cal 280/360W 3) 1mi - 8:05(8:05/mi) 137/145bpm [1108b/mi] 96cal 276/319W 4) 1mi - 8:33(8:33/mi) 142/150bpm [1215b/mi] 107cal 260/299W 5) 0.91mi - 7:57(8:46/mi) 138/145bpm [1209b/mi] 92cal 253/303W Add a comment	-	5.9mi, 51:23 Run - Recovery Run 1) 1mi - 9:13(9:13/mi) 133/145bpm [1225b/mi] 106cal 251/306W 2) 1mi - 8:50(8:50/mi) 140/148bpm [1237b/mi] 107cal 262/352W 3) 1mi - 8:29(8:29/mi) 140/152bpm [1188b/mi] 102cal 256/311W 4) 1mi - 8:26(8:26/mi) 139/148bpm [1173b/mi] 100cal 257/305W 5) 1mi - 8:26(8:26/mi) 149/156bpm [1257b/mi] 107cal 269/308W 6) 0.93mi - 7:59(8:35/mi) 147/156bpm [1262b/mi] 99cal 260/291W Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
-	4.9mi, 41:58 Run - Recovery Run 1) 1mi - 9:07(9:07/mi) 136/152bpm [1240b/mi] 106cal 251/314W 2) 1mi - 8:42(8:42/mi) 143/155bpm [1244b/mi] 107cal 263/340W 3) 1mi - 8:05(8:05/mi) 140/148bpm [1131b/mi] 98cal 249/281W 4) 1mi - 8:18(8:18/mi) 146/154bpm [1212b/mi] 104cal 272/301W 5) 0.92mi - 7:46(8:29/mi) 143/151bpm [1213b/mi] 94cal 278/331W Add a comment	4.9mi, 39:01 Run - Recovery Run 1) 1mi - 8:27(8:27/mi) 140/152bpm [1183b/mi] 104cal 293/382W 2) 1mi - 8:12(8:12/mi) 148/157bpm [1215b/mi] 106cal 298/376W 3) 1mi - 7:31(7:31/mi) 147/155bpm [1104b/mi] 97cal 289/335W 4) 1mi - 7:52(7:52/mi) 151/156bpm [1187b/mi] 103cal 274/300W 5) 0.92mi - 6:59(7:38/mi) 153/161bpm [1167b/mi] 93cal 284/343W Add a comment	-	6.2mi, 54:15 Run - Recovery Run 1) 1mi - 8:58(8:58/mi) 134/147bpm [1201b/mi] 104cal 261/296W 2) 1mi - 8:41(8:41/mi) 141/148bpm [1225b/mi] 105cal 271/291W 3) 1mi - 8:40(8:40/mi) 143/154bpm [1240b/mi] 106cal 265/306W 4) 1mi - 8:42(8:42/mi) 144/150bpm [1253b/mi] 105cal 266/318W 5) 1mi - 8:35(8:35/mi) 144/150bpm [1236b/mi] 103cal 254/276W 6) 1mi - 8:45(8:45/mi) 144/149bpm [1261b/mi] 103cal 258/308W 7) 0.22mi - 1:54(8:26/mi) 144/150bpm [1213b/mi] 22cal 260/275W Add a comment	-	8mi, 1:12:14 Run - Recovery Run 1) 1mi - 8:36(8:36/mi) 130/140bpm [1118b/mi] 98cal 248/332W 2) 1mi - 8:28(8:28/mi) 138/144bpm [1168b/mi] 104cal 253/295W 3) 1mi - 8:26(8:26/mi) 137/147bpm [1155b/mi] 101cal 259/326W 4) 1mi - 8:31(8:31/mi) 136/142bpm [1158b/mi] 99cal 254/272W 5) 1mi - 9:41(9:41/mi) 137/145bpm [1327b/mi] 107cal 236/275W 6) 1mi - 10:01(10:01/mi) 141/149bpm [1412b/mi] 114cal 241/281W 7) 1mi - 9:11(9:11/mi) 140/148bpm [1285b/mi] 104cal 263/284W 8) 1mi - 9:07(9:07/mi) 140/149bpm [1276b/mi] 102cal 268/308W 9) 0.02mi - 14(9:08/mi) 139/141bpm [1269b/mi] 2cal 259/263W Add a comment
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
-	4.9mi, 40:58 Run - Recovery Run 1) 1mi - 8:45(8:45/mi) 136/146bpm [1189b/mi] 104cal 292/364W 2) 1mi - 8:43(8:43/mi) 141/148bpm [1228b/mi] 106cal 294/455W 3) 1mi - 7:54(7:54/mi) 135/148bpm [1066b/mi] 92cal 268/311W 4) 1mi - 8:04(8:04/mi) 141/151bpm [1136b/mi] 99cal 272/306W 5) 0.92mi - 7:33(8:14/mi) 141/146bpm [1161b/mi] 90cal 276/328W Add a comment	4.9mi, 41:47 Run - Recovery Run 1) 1mi - 8:58(8:58/mi) 132/146bpm [1183b/mi] 102cal 265/316W 2) 1mi - 8:41(8:41/mi) 140/150bpm [1215b/mi] 105cal 275/359W 3) 1mi - 8:00(8:00/mi) 136/145bpm [1088b/mi] 94cal 255/286W 4) 1mi - 8:20(8:20/mi) 142/148bpm [1184b/mi] 102cal 262/307W 5) 0.92mi - 7:47(8:30/mi) 140/149bpm [1189b/mi] 94cal 260/326W Add a comment	-	7mi, 57:51 Run - Strides 1) 1mi - 8:36(8:36/mi) 135/149bpm [1162b/mi] 102cal 271/340W 2) 1mi - 8:17(8:17/mi) 146/152bpm [1209b/mi] 105cal 281/340W 3) 1mi - 7:56(7:56/mi) 148/156bpm [1174b/mi] 102cal 273/328W 4) 1mi - 7:50(7:50/mi) 149/155bpm [1166b/mi] 101cal 267/321W 5) 1mi - 8:18(8:18/mi) 149/156bpm [1238b/mi] 105cal 271/328W 6) 0.71mi - 5:59(8:23/mi) 150/157bpm [1258b/mi] 74cal 266/297W 7) 0.05mi - 20(6:22/mi) 155/160bpm [986b/mi] 5cal 336/391W 8) 0.06mi - 40(10:52/mi) 158/163bpm [1718b/mi] 9cal 278/381W 9) 0.06mi - 20(5:48/mi) 158/165bpm [916b/mi] 5cal 399/469W 10) 0.07mi - 40(9:49/mi) 162/167bpm [1591b/mi] 9cal 261/440W 11) 0.05mi - 20(6:16/mi) 156/162bpm [977b/mi] 4cal 353/442W 12) 0.07mi - 40(10:02/mi) 160/166bpm [1605b/mi] 9cal 278/374W 13) 0.05mi - 20(6:14/mi) 156/162bpm [973b/mi] 4cal 319/350W 14) 0.07mi - 40(9:27/mi) 161/166bpm [1522b/mi] 9cal 250/345W 15) 0.05mi - 20(6:26/mi) 158/163bpm [1018b/mi] 5cal 316/362W 16) 0.07mi - 40(9:49/mi) 161/166bpm [1580b/mi] 9cal 270/360W 17) 0.05mi - 20(6:06/mi) 159/164bpm [969b/mi] 4cal 328/376W 18) 0.07mi - 40(9:44/mi) 163/167bpm [1588b/mi] 9cal 267/374W 19) 0.06mi - 20(5:53/mi) 161/167bpm [948b/mi] 5cal 331/389W 20) 0.07mi - 40(9:11/mi) 164/169bpm [1507b/mi] 9cal 259/384W 21) 0.06mi - 20(5:58/mi) 160/165bpm [955b/mi] 5cal 315/347W 22) 0.08mi - 40(8:11/mi) 163/168bpm [1333b/mi] 10cal 268/343W 23) 0.33mi - 2:55(8:41/mi) 154/158bpm [1338b/mi] 38cal 276/307W Add a comment	4.9mi, 42:31 Run - Recovery Run 1) 1mi - 8:59(8:59/mi) 128/140bpm [1150b/mi] 101cal 262/314W 2) 1mi - 8:41(8:41/mi) 137/144bpm [1189b/mi] 103cal 273/316W 3) 1mi - 8:10(8:10/mi) 133/142bpm [1087b/mi] 92cal 252/302W 4) 1mi - 8:43(8:43/mi) 137/147bpm [1193b/mi] 102cal 266/318W 5) 0.92mi - 7:58(8:42/mi) 136/146bpm [1183b/mi] 90cal 273/328W Add a comment	9mi, 1:19:48 Run - General 1) 1mi - 8:31(8:31/mi) 131/146bpm [1116b/mi] 98cal 255/298W 2) 1mi - 8:18(8:18/mi) 133/142bpm [1105b/mi] 99cal 261/326W 3) 1mi - 8:11(8:11/mi) 135/140bpm [1104b/mi] 98cal 263/296W 4) 1mi - 8:09(8:09/mi) 136/142bpm [1109b/mi] 97cal 265/300W 5) 1mi - 8:24(8:24/mi) 137/144bpm [1152b/mi] 98cal 273/324W 6) 1mi - 10:35(10:35/mi) 138/145bpm [1460b/mi] 113cal 235/303W 7) 1mi - 9:33(9:33/mi) 134/145bpm [1281b/mi] 97cal 258/315W 8) 1mi - 9:00(9:00/mi) 135/145bpm [1214b/mi] 101cal 274/334W 9) 1mi - 8:46(8:46/mi) 132/138bpm [1158b/mi] 96cal 263/325W 10) 0.04mi - 20(9:21/mi) 134/137bpm [1254b/mi] 4cal 265/269W Add a comment

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