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Hi ,
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The revenue generated from the adverts on the site is a critical part of our funding - and it's because of these ads that I can offer the site for free. But using the site for free AND blocking the ads doesn't feel like a great thing to do, which is why this box is so large and inconvenient. Some sites will completely block your access, but I'm not doing that - I'm appealing to your good nature instead. Did you know that you can allow ads for specific sites, whilst still blocking them on others?

Thanks,
Ian Williams aka Fetch

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Marathon Training Plan

Sub 3:30 Abingdon

RW Sub 3:25 plan

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	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Week 1	4mi 00:35:03 Split Summary ==== 1) - 4m - 35:01(8:45/m) - 508cal 2) - 0m - 2(12:24/m) Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 3.6% Pace Zone: 7:20-7:39/mile: 4.5% Pace Zone: 7:40-7:59/mile: 7.9% Pace Zone: 8:00-8:19/mile: 11.6% Pace Zone: 8:20-8:39/mile: 14.3% Pace Zone: 8:40-8:59/mile: 10.3% Pace Zone: 9:00-9:19/mile: 12.6% Pace Zone: 9:20-9:39/mile: 6.9% Pace Zone: 9:40-9:59/mile: 5.1% Pace Zone: 10:00-10:19/mile: 4.9% Pace Zone: 10:20-10:39/mile: 1.9% Pace Zone: 10:40-10:59/mile: 3.6% Pace Zone: 11:00-11:19/mile: 1.9% Pace Zone: 11:20-11:39/mile: 1.3%	4mi 00:34:40 Split Summary ==== 1) - 4m - 34:40(8:40/m) - 531cal Pace Zone Summary ==== Pace Zone: 6:40-6:59/mile: 1.5% Pace Zone: 7:00-7:19/mile: 1.7% Pace Zone: 7:20-7:39/mile: 4.5% Pace Zone: 7:40-7:59/mile: 9.9% Pace Zone: 8:00-8:19/mile: 14.2% Pace Zone: 8:20-8:39/mile: 15.9% Pace Zone: 8:40-8:59/mile: 14.9% Pace Zone: 9:00-9:19/mile: 13.4% Pace Zone: 9:20-9:39/mile: 8% Pace Zone: 9:40-9:59/mile: 4.5% Pace Zone: 10:00-10:19/mile: 4.1% Pace Zone: 10:20-10:39/mile: 2.2% Pace Zone: 10:40-10:59/mile: 1.5%	7.9mi 01:10:24 Split Summary ==== 1) - 5m - 44:06(8:49/m) - 651cal 2) - 1m - 9:02(9:02/m) - 128cal 3) - 1m - 8:51(8:51/m) - 132cal 4) - 0.94m - 8:25(8:55/m) - 123cal Pace Zone Summary ==== Pace Zone: 6:20-6:39/mile: 1.1% Pace Zone: 6:40-6:59/mile: 1.8% Pace Zone: 7:00-7:19/mile: 2% Pace Zone: 7:20-7:39/mile: 6% Pace Zone: 7:40-7:59/mile: 10.4% Pace Zone: 8:00-8:19/mile: 14.1% Pace Zone: 8:20-8:39/mile: 14.4% Pace Zone: 8:40-8:59/mile: 11.8% Pace Zone: 9:00-9:19/mile: 8.2% Pace Zone: 9:20-9:39/mile: 6.1% Pace Zone: 9:40-9:59/mile: 4.2% Pace Zone: 10:00-10:19/mile: 2.4% Pace Zone: 10:20-10:39/mile: 2.4% Pace Zone: 10:40-10:59/mile: 1.6% Pace Zone: 11:20-11:39/mile: 1.1% Pace Zone: 11:40-11:59/mile: 1.3% Pace Zone: 12:00-12:19/mile: 1.1%				10mi 01:26:53 Split Summary ==== 1) - 10m - 1:26:53(8:41/m) - 1315cal Pace Zone Summary ==== Pace Zone: 6:40-6:59/mile: 1.2% Pace Zone: 7:00-7:19/mile: 3.4% Pace Zone: 7:20-7:39/mile: 5.4% Pace Zone: 7:40-7:59/mile: 11.2% Pace Zone: 8:00-8:19/mile: 14.2% Pace Zone: 8:20-8:39/mile: 15.8% Pace Zone: 8:40-8:59/mile: 14.6% Pace Zone: 9:00-9:19/mile: 10% Pace Zone: 9:20-9:39/mile: 7.3% Pace Zone: 9:40-9:59/mile: 4.5% Pace Zone: 10:00-10:19/mile: 3.5% Pace Zone: 10:20-10:39/mile: 1.9% Pace Zone: 10:40-10:59/mile: 1.2% Pace Zone: 11:00-11:19/mile: 1.6%
Week 2	4mi 00:35:23 Split Summary ==== 1) - 4m - 35:23(8:51/m) - 524cal Pace Zone Summary ==== Pace Zone: 6:40-6:59/mile: 2.2% Pace Zone: 7:00-7:19/mile: 1.8% Pace Zone: 7:20-7:39/mile: 3.3% Pace Zone: 7:40-7:59/mile: 4.6% Pace Zone: 8:00-8:19/mile: 12.3% Pace Zone: 8:20-8:39/mile: 14.3% Pace Zone: 8:40-8:59/mile: 18.5% Pace Zone: 9:00-9:19/mile: 13.4% Pace Zone: 9:20-9:39/mile: 11% Pace Zone: 9:40-9:59/mile: 5.9% Pace Zone: 10:00-10:19/mile: 3.3% Pace Zone: 10:20-10:39/mile: 2.9% Pace Zone: 10:40-10:59/mile: 2%	Race 6.3mi 00:44:47 Split Summary ==== 1) - 1m - 6:47(6:47/m) - 127cal 2) - 1.5m - 10:51(7:14/m) - 197cal 3) - 0.5m - 3:54(7:51/m) - 66cal 4) - 1.5m - 10:42(7:08/m) - 199cal 5) - 0.5m - 3:37(7:17/m) - 66cal 6) - 1.28m - 8:55(6:58/m) - 170cal Pace Zone Summary ==== Pace Zone: 5:20-5:39/mile: 1.7% Pace Zone: 5:40-5:59/mile: 2.8% Pace Zone: 6:00-6:19/mile: 4.5% Pace Zone: 6:20-6:39/mile: 11.4% Pace Zone: 6:40-6:59/mile: 18.4% Pace Zone: 7:00-7:19/mile: 20.6% Pace Zone: 7:20-7:39/mile: 13.1% Pace Zone: 7:40-7:59/mile: 9.3% Pace Zone: 8:00-8:19/mile: 5.3% Pace Zone: 8:20-8:39/mile: 2.7% Pace Zone: 8:40-8:59/mile: 2.3% Pace Zone: 9:00-9:19/mile: 2.2% 1.8mi 00:15:41 Split Summary ==== 1) - 1m - 8:46(8:46/m) - 129cal 2) - 0.76m - 6:55(9:07/m) - 100cal Pace Zone Summary ==== Pace Zone: 7:20-7:39/mile: 1.5% Pace Zone: 7:40-7:59/mile: 6.1% Pace Zone: 8:00-8:19/mile: 12.6% Pace Zone: 8:20-8:39/mile: 18.7% Pace Zone: 8:40-8:59/mile: 15.2% Pace Zone: 9:00-9:19/mile: 13.6% Pace Zone: 9:20-9:39/mile: 12.1% Pace Zone: 9:40-9:59/mile: 4.5% Pace Zone: 10:00-10:19/mile: 6.6% Pace Zone: 10:20-10:39/mile: 4%	5mi 00:44:01 Split Summary ==== 1) - 5m - 44:01(8:48/m) - 657cal Pace Zone Summary ==== Pace Zone: 7:20-7:39/mile: 2.4% Pace Zone: 7:40-7:59/mile: 6.7% Pace Zone: 8:00-8:19/mile: 14.2% Pace Zone: 8:20-8:39/mile: 14.5% Pace Zone: 8:40-8:59/mile: 20.4% Pace Zone: 9:00-9:19/mile: 14.9% Pace Zone: 9:20-9:39/mile: 9.3% Pace Zone: 9:40-9:59/mile: 6.7% Pace Zone: 10:00-10:19/mile: 3.3% Pace Zone: 10:20-10:39/mile: 2.2%	4mi 00:32:59 Split Summary ==== 1) - 1m - 8:50(8:50/m) - 129cal 2) - 2m - 15:07(7:33/m) - 267cal 3) - 1m - 9:02(9:02/m) - 131cal Pace Zone Summary ==== Pace Zone: 6:20-6:39/mile: 1.9% Pace Zone: 6:40-6:59/mile: 5.3% Pace Zone: 7:00-7:19/mile: 9.1% Pace Zone: 7:20-7:39/mile: 12.4% Pace Zone: 7:40-7:59/mile: 13.4% Pace Zone: 8:00-8:19/mile: 8.4% Pace Zone: 8:20-8:39/mile: 11% Pace Zone: 8:40-8:59/mile: 12.2% Pace Zone: 9:00-9:19/mile: 7.2% Pace Zone: 9:20-9:39/mile: 5.7% Pace Zone: 9:40-9:59/mile: 4.5% Pace Zone: 10:00-10:19/mile: 1.7%	5mi 00:44:15 Split Summary ==== 1) - 5m - 44:15(8:51/m) - 653cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 1.1% Pace Zone: 7:20-7:39/mile: 2.2% Pace Zone: 7:40-7:59/mile: 5.4% Pace Zone: 8:00-8:19/mile: 11.5% Pace Zone: 8:20-8:39/mile: 19.1% Pace Zone: 8:40-8:59/mile: 22.8% Pace Zone: 9:00-9:19/mile: 13.7% Pace Zone: 9:20-9:39/mile: 9% Pace Zone: 9:40-9:59/mile: 5.6% Pace Zone: 10:00-10:19/mile: 2.5% Pace Zone: 10:20-10:39/mile: 2.2% Pace Zone: 10:40-10:59/mile: 1.1%		11mi 01:37:56 Split Summary ==== 1) - 11m - 1:37:56(8:54/m) - 1436cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 3.4% Pace Zone: 7:20-7:39/mile: 5.1% Pace Zone: 7:40-7:59/mile: 10.7% Pace Zone: 8:00-8:19/mile: 10.9% Pace Zone: 8:20-8:39/mile: 13.5% Pace Zone: 8:40-8:59/mile: 13.6% Pace Zone: 9:00-9:19/mile: 8.9% Pace Zone: 9:20-9:39/mile: 6.3% Pace Zone: 9:40-9:59/mile: 4.9% Pace Zone: 10:00-10:19/mile: 3.7% Pace Zone: 10:20-10:39/mile: 3.7% Pace Zone: 10:40-10:59/mile: 2% Pace Zone: 11:00-11:19/mile: 1.7% Pace Zone: 11:20-11:39/mile: 1.4%
Week 3	4mi 00:35:26 Split Summary ==== 1) - 4m - 35:26(8:52/m) - 521cal Pace Zone Summary ==== Pace Zone: 7:40-7:59/mile: 3% Pace Zone: 8:00-8:19/mile: 8.4% Pace Zone: 8:20-8:39/mile: 17.1% Pace Zone: 8:40-8:59/mile: 27.8% Pace Zone: 9:00-9:19/mile: 22.9% Pace Zone: 9:20-9:39/mile: 10.5% Pace Zone: 9:40-9:59/mile: 4% Pace Zone: 10:00-10:19/mile: 1.4% Pace Zone: 10:20-10:39/mile: 1.2%	7mi 00:57:40 Split Summary ==== 1) - 1m - 8:56(8:56/m) - 129cal 2) - 1m - 7:25(7:25/m) - 133cal 3) - 0.25m - 2:33(10:17/m) - 35cal 4) - 1m - 7:19(7:19/m) - 131cal 5) - 0.25m - 2:38(10:36/m) - 35cal 6) - 1m - 7:19(7:19/m) - 132cal 7) - 0.25m - 2:53(11:37/m) - 32cal 8) - 1m - 7:16(7:16/m) - 131cal 9) - 0.25m - 2:35(10:23/m) - 34cal 10) - 1m - 8:47(8:47/m) - 132cal Pace Zone Summary ==== Pace Zone: 6:20-6:39/mile: 2.8% Pace Zone: 6:40-6:59/mile: 8.1% Pace Zone: 7:00-7:19/mile: 16.6% Pace Zone: 7:20-7:39/mile: 12.4% Pace Zone: 7:40-7:59/mile: 8.8% Pace Zone: 8:00-8:19/mile: 5.3% Pace Zone: 8:20-8:39/mile: 6.9% Pace Zone: 8:40-8:59/mile: 6.8% Pace Zone: 9:00-9:19/mile: 5.5% Pace Zone: 9:20-9:39/mile: 3.5% Pace Zone: 9:40-9:59/mile: 3.8% Pace Zone: 10:00-10:19/mile: 3.1% Pace Zone: 10:20-10:39/mile: 3.5% Pace Zone: 10:40-10:59/mile: 2.4% Pace Zone: 11:00-11:19/mile: 3.1% Pace Zone: 11:20-11:39/mile: 1.4% Pace Zone: 12:20-12:39/mile: 1.2%	7.5mi 01:06:26 Split Summary ==== 1) - 7m - 1:02:02(8:52/m) - 160bpm avge - 216bpm max - 924cal 2) - 0.49m - 4:24(9:01/m) - 149bpm avge - 152bpm max - 65cal Heart Rate Zone Summary ==== HR Zone: undefined: 100% Pace Zone Summary ==== Pace Zone: 6:20-6:39/mile: 1.2% Pace Zone: 6:40-6:59/mile: 1.4% Pace Zone: 7:00-7:19/mile: 3.5% Pace Zone: 7:20-7:39/mile: 5.2% Pace Zone: 7:40-7:59/mile: 8.8% Pace Zone: 8:00-8:19/mile: 12.3% Pace Zone: 8:20-8:39/mile: 12.8% Pace Zone: 8:40-8:59/mile: 11.4% Pace Zone: 9:00-9:19/mile: 11% Pace Zone: 9:20-9:39/mile: 6.7% Pace Zone: 9:40-9:59/mile: 5.8% Pace Zone: 10:00-10:19/mile: 4.2% Pace Zone: 10:20-10:39/mile: 2.5% Pace Zone: 10:40-10:59/mile: 1.8% Pace Zone: 11:00-11:19/mile: 1.5% Pace Zone: 11:40-11:59/mile: 1.2%		6.8mi 01:01:17 Split Summary ==== 1) - 4m - 35:03(8:46/m) - 503cal 2) - 1m - 9:15(9:15/m) - 130cal 3) - 1m - 9:41(9:41/m) - 132cal 4) - 0.84m - 7:19(8:44/m) - 112cal Pace Zone Summary ==== Pace Zone: 6:00-6:19/mile: 1.1% Pace Zone: 6:20-6:39/mile: 2.2% Pace Zone: 6:40-6:59/mile: 2.9% Pace Zone: 7:00-7:19/mile: 5% Pace Zone: 7:20-7:39/mile: 8.5% Pace Zone: 7:40-7:59/mile: 9.9% Pace Zone: 8:00-8:19/mile: 8.7% Pace Zone: 8:20-8:39/mile: 8.2% Pace Zone: 8:40-8:59/mile: 10.8% Pace Zone: 9:00-9:19/mile: 10.7% Pace Zone: 9:20-9:39/mile: 9.7% Pace Zone: 9:40-9:59/mile: 4.7% Pace Zone: 10:00-10:19/mile: 2.9% Pace Zone: 10:40-10:59/mile: 1.1%		13.3mi 01:52:00 Split Summary ==== 1) - 13m - 1:48:48(8:22/m) - 1717cal 2) - 0.29m - 3:12(11:15/m) - 36cal Pace Zone Summary ==== Pace Zone: 6:40-6:59/mile: 2.9% Pace Zone: 7:00-7:19/mile: 5% Pace Zone: 7:20-7:39/mile: 8.5% Pace Zone: 7:40-7:59/mile: 13.2% Pace Zone: 8:00-8:19/mile: 14.5% Pace Zone: 8:20-8:39/mile: 15.5% Pace Zone: 8:40-8:59/mile: 12.3% Pace Zone: 9:00-9:19/mile: 7.8% Pace Zone: 9:20-9:39/mile: 5.4% Pace Zone: 9:40-9:59/mile: 3.2% Pace Zone: 10:00-10:19/mile: 2.3% Pace Zone: 10:20-10:39/mile: 1.8% Pace Zone: 11:00-11:19/mile: 1.3%
Week 4	4.1mi 00:37:09 Split Summary ==== 1) - 4m - 35:45(8:56/m) - 526cal 2) - 0.14m - 1:24(10:14/m) - 18cal Pace Zone Summary ==== Pace Zone: 7:20-7:39/mile: 1.5% Pace Zone: 7:40-7:59/mile: 3.9% Pace Zone: 8:00-8:19/mile: 6.8% Pace Zone: 8:20-8:39/mile: 16.2% Pace Zone: 8:40-8:59/mile: 19.7% Pace Zone: 9:00-9:19/mile: 19.7% Pace Zone: 9:20-9:39/mile: 13.8% Pace Zone: 9:40-9:59/mile: 9% Pace Zone: 10:00-10:19/mile: 3.1% Pace Zone: 10:20-10:39/mile: 2.6% Pace Zone: 10:40-10:59/mile: 1.1%	5.7mi 00:45:46 Split Summary ==== 1) - 1m - 8:44(8:44/m) - 134cal 2) - 0.5m - 3:18(6:38/m) - 64cal 3) - 0.12m - 1:11(9:29/m) - 18cal 4) - 0.5m - 3:23(6:49/m) - 64cal 5) - 0.12m - 1:12(9:41/m) - 16cal 6) - 0.5m - 3:25(6:53/m) - 65cal 7) - 0.12m - 1:21(10:50/m) - 17cal 8) - 0.5m - 3:28(6:58/m) - 65cal 9) - 0.12m - 1:22(10:59/m) - 18cal 10) - 0.5m - 3:26(6:54/m) - 64cal 11) - 0.12m - 1:20(10:42/m) - 18cal 12) - 0.5m - 3:21(6:45/m) - 64cal 13) - 0.12m - 1:20(10:44/m) - 18cal 14) - 1m - 8:55(8:55/m) - 132cal Pace Zone Summary ==== Pace Zone: 5:20-5:39/mile: 1.4% Pace Zone: 5:40-5:59/mile: 1.7% Pace Zone: 6:00-6:19/mile: 4.3% Pace Zone: 6:20-6:39/mile: 7.5% Pace Zone: 6:40-6:59/mile: 11.6% Pace Zone: 7:00-7:19/mile: 9.6% Pace Zone: 7:20-7:39/mile: 6.5% Pace Zone: 7:40-7:59/mile: 4.5% Pace Zone: 8:00-8:19/mile: 6% Pace Zone: 8:20-8:39/mile: 7.9% Pace Zone: 8:40-8:59/mile: 6.5% Pace Zone: 9:00-9:19/mile: 9.4% Pace Zone: 9:20-9:39/mile: 5.7% Pace Zone: 9:40-9:59/mile: 3.4% Pace Zone: 10:00-10:19/mile: 2.6% Pace Zone: 10:20-10:39/mile: 2.6% Pace Zone: 10:40-10:59/mile: 2.6% Pace Zone: 11:00-11:19/mile: 1.2% Pace Zone: 11:20-11:39/mile: 1.5%	8mi 01:09:38 Split Summary ==== 1) - 8m - 1:09:36(8:42/m) - 1035cal 2) - 0m - 2(29:08/m) Pace Zone Summary ==== Pace Zone: 6:00-6:19/mile: 1.1% Pace Zone: 6:20-6:39/mile: 2.1% Pace Zone: 6:40-6:59/mile: 2.1% Pace Zone: 7:00-7:19/mile: 5.8% Pace Zone: 7:20-7:39/mile: 10.1% Pace Zone: 7:40-7:59/mile: 11.9% Pace Zone: 8:00-8:19/mile: 10.2% Pace Zone: 8:20-8:39/mile: 10.2% Pace Zone: 8:40-8:59/mile: 9.4% Pace Zone: 9:00-9:19/mile: 6.5% Pace Zone: 9:20-9:39/mile: 5.3% Pace Zone: 9:40-9:59/mile: 3.6% Pace Zone: 10:00-10:19/mile: 2.7% Pace Zone: 10:20-10:39/mile: 2.2% Pace Zone: 10:40-10:59/mile: 1.4% Pace Zone: 11:00-11:19/mile: 2%	5.2mi 00:41:33 Split Summary ==== 1) - 1m - 8:56(8:56/m) - 127cal 2) - 3m - 22:15(7:25/m) - 398cal 3) - 1m - 8:46(8:46/m) - 131cal 4) - 0.16m - 1:36(9:53/m) - 22cal Pace Zone Summary ==== Pace Zone: 6:00-6:19/mile: 1.3% Pace Zone: 6:20-6:39/mile: 2.2% Pace Zone: 6:40-6:59/mile: 7.8% Pace Zone: 7:00-7:19/mile: 14% Pace Zone: 7:20-7:39/mile: 15.5% Pace Zone: 7:40-7:59/mile: 8.6% Pace Zone: 8:00-8:19/mile: 8.9% Pace Zone: 8:20-8:39/mile: 9.1% Pace Zone: 8:40-8:59/mile: 10.2% Pace Zone: 9:00-9:19/mile: 7.8% Pace Zone: 9:20-9:39/mile: 3.6% Pace Zone: 9:40-9:59/mile: 2.4% Pace Zone: 10:00-10:19/mile: 1.8% Pace Zone: 10:20-10:39/mile: 1.5% Pace Zone: 10:40-10:59/mile: 1.5%		5mi 00:44:10 Split Summary ==== 1) - 5m - 44:10(8:50/m) - 661cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 1.5% Pace Zone: 7:20-7:39/mile: 2% Pace Zone: 7:40-7:59/mile: 7% Pace Zone: 8:00-8:19/mile: 11.4% Pace Zone: 8:20-8:39/mile: 21.5% Pace Zone: 8:40-8:59/mile: 19.5% Pace Zone: 9:00-9:19/mile: 14.7% Pace Zone: 9:20-9:39/mile: 6.1% Pace Zone: 9:40-9:59/mile: 3.7% Pace Zone: 10:00-10:19/mile: 3.7% Pace Zone: 10:20-10:39/mile: 2.4% Pace Zone: 11:00-11:19/mile: 1.1%	Race 6.2mi 00:44:19 Split Summary ==== 1) - 6.21m - 44:19(7:08/m) - 820cal Pace Zone Summary ==== Pace Zone: 5:20-5:39/mile: 1.2% Pace Zone: 5:40-5:59/mile: 2.1% Pace Zone: 6:00-6:19/mile: 6.6% Pace Zone: 6:20-6:39/mile: 13.3% Pace Zone: 6:40-6:59/mile: 21% Pace Zone: 7:00-7:19/mile: 18.2% Pace Zone: 7:20-7:39/mile: 12.4% Pace Zone: 7:40-7:59/mile: 8.7% Pace Zone: 8:00-8:19/mile: 4.9% Pace Zone: 8:20-8:39/mile: 3.8% Pace Zone: 8:40-8:59/mile: 1.6% Pace Zone: 9:00-9:19/mile: 1.6%
Week 5		7mi 00:56:51 Split Summary ==== 1) - 1m - 8:39(8:40/m) - 130cal 2) - 5m - 39:15(7:51/m) - 661cal 3) - 1m - 8:57(8:57/m) - 131cal Pace Zone Summary ==== Pace Zone: 5:20-5:39/mile: 1.4% Pace Zone: 5:40-5:59/mile: 3% Pace Zone: 6:00-6:19/mile: 7% Pace Zone: 6:20-6:39/mile: 9% Pace Zone: 6:40-6:59/mile: 8.7% Pace Zone: 7:00-7:19/mile: 4.4% Pace Zone: 7:20-7:39/mile: 3% Pace Zone: 7:40-7:59/mile: 3.9% Pace Zone: 8:00-8:19/mile: 4.7% Pace Zone: 8:20-8:39/mile: 7.9% Pace Zone: 8:40-8:59/mile: 7.4% Pace Zone: 9:00-9:19/mile: 10% Pace Zone: 9:20-9:39/mile: 8.7% Pace Zone: 9:40-9:59/mile: 7.9% Pace Zone: 10:00-10:19/mile: 4.6% Pace Zone: 10:20-10:39/mile: 3.7% Pace Zone: 10:40-10:59/mile: 1.7%	8mi 01:11:03 Split Summary ==== 1) - 8m - 1:11:03(8:53/m) - 1034cal Pace Zone Summary ==== Pace Zone: 6:20-6:39/mile: 1.1% Pace Zone: 6:40-6:59/mile: 2.8% Pace Zone: 7:00-7:19/mile: 4.3% Pace Zone: 7:20-7:39/mile: 8% Pace Zone: 7:40-7:59/mile: 8.7% Pace Zone: 8:00-8:19/mile: 9.8% Pace Zone: 8:20-8:39/mile: 13.1% Pace Zone: 8:40-8:59/mile: 10.8% Pace Zone: 9:00-9:19/mile: 9% Pace Zone: 9:20-9:39/mile: 6.7% Pace Zone: 9:40-9:59/mile: 5.1% Pace Zone: 10:00-10:19/mile: 3.9% Pace Zone: 10:20-10:39/mile: 1.5% Pace Zone: 10:40-10:59/mile: 2.3% Pace Zone: 11:00-11:19/mile: 1.5% Pace Zone: 11:40-11:59/mile: 1.1%	5mi 00:37:36 Split Summary ==== 1) - 5m - 37:36(7:31/m) - 667cal Pace Zone Summary ==== Pace Zone: 5:40-5:59/mile: 1.6% Pace Zone: 6:00-6:19/mile: 3.5% Pace Zone: 6:20-6:39/mile: 6.6% Pace Zone: 6:40-6:59/mile: 10.7% Pace Zone: 7:00-7:19/mile: 14% Pace Zone: 7:20-7:39/mile: 18% Pace Zone: 7:40-7:59/mile: 16.9% Pace Zone: 8:00-8:19/mile: 10% Pace Zone: 8:20-8:39/mile: 5.3% Pace Zone: 8:40-8:59/mile: 4.4% Pace Zone: 9:00-9:19/mile: 2.7% Pace Zone: 9:20-9:39/mile: 1.6% Pace Zone: 9:40-9:59/mile: 1.3%		15.5mi 02:14:54 Split Summary ==== 1) - 15m - 2:10:24(8:42/m) - 1968cal 2) - 0.52m - 4:30(8:44/m) - 68cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 2.1% Pace Zone: 7:20-7:39/mile: 3.3% Pace Zone: 7:40-7:59/mile: 9.6% Pace Zone: 8:00-8:19/mile: 14.7% Pace Zone: 8:20-8:39/mile: 18.4% Pace Zone: 8:40-8:59/mile: 17.8% Pace Zone: 9:00-9:19/mile: 13.5% Pace Zone: 9:20-9:39/mile: 7.1% Pace Zone: 9:40-9:59/mile: 4% Pace Zone: 10:00-10:19/mile: 2.4% Pace Zone: 10:20-10:39/mile: 1.9%	5mi 00:44:50 Split Summary ==== 1) - 5m - 44:50(8:58/m) - 657cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 1.2% Pace Zone: 7:20-7:39/mile: 1.9% Pace Zone: 7:40-7:59/mile: 4.5% Pace Zone: 8:00-8:19/mile: 10.1% Pace Zone: 8:20-8:39/mile: 15.8% Pace Zone: 8:40-8:59/mile: 19.4% Pace Zone: 9:00-9:19/mile: 16.8% Pace Zone: 9:20-9:39/mile: 10.4% Pace Zone: 9:40-9:59/mile: 5.2% Pace Zone: 10:00-10:19/mile: 5.7% Pace Zone: 10:20-10:39/mile: 3% Pace Zone: 10:40-10:59/mile: 1.4% Pace Zone: 11:20-11:39/mile: 1.2%
Week 6			7.3mi 01:10:13 Split Summary ==== 1) - 1m - 8:51(8:51/m) - 129cal 2) - 1m - 10:29(10:29/m) - 131cal 3) - 1m - 9:37(9:37/m) - 133cal 4) - 1m - 9:47(9:47/m) - 129cal 5) - 1m - 9:43(9:43/m) - 132cal 6) - 1m - 10:19(10:19/m) - 130cal 7) - 1m - 8:35(8:35/m) - 130cal 8) - 0.29m - 2:52(9:58/m) - 39cal Pace Zone Summary ==== Pace Zone: 7:20-7:39/mile: 2.2% Pace Zone: 7:40-7:59/mile: 5.1% Pace Zone: 8:00-8:19/mile: 7% Pace Zone: 8:20-8:39/mile: 10.9% Pace Zone: 8:40-8:59/mile: 11.1% Pace Zone: 9:00-9:19/mile: 12.1% Pace Zone: 9:20-9:39/mile: 9.4% Pace Zone: 9:40-9:59/mile: 8.2% Pace Zone: 10:00-10:19/mile: 5.6% Pace Zone: 10:20-10:39/mile: 4.8% Pace Zone: 10:40-10:59/mile: 3.4% Pace Zone: 11:00-11:19/mile: 2.5% Pace Zone: 11:20-11:39/mile: 2.3% Pace Zone: 11:40-11:59/mile: 1.4% Pace Zone: 12:00-12:19/mile: 1.3% Pace Zone: 12:20-12:39/mile: 1.3%
Week 7	7.6mi 01:09:41 Split Summary ==== 1) - 1m - 8:43(8:43/m) - 126cal 2) - 1m - 8:44(8:44/m) - 133cal 3) - 1m - 8:39(8:39/m) - 132cal 4) - 1m - 9:17(9:17/m) - 132cal 5) - 1m - 10:05(10:05/m) - 130cal 6) - 1m - 9:28(9:28/m) - 130cal 7) - 1m - 9:07(9:07/m) - 132cal 8) - 0.63m - 5:37(8:55/m) - 84cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 1.9% Pace Zone: 7:20-7:39/mile: 3.9% Pace Zone: 7:40-7:59/mile: 8.8% Pace Zone: 8:00-8:19/mile: 11.2% Pace Zone: 8:20-8:39/mile: 12.8% Pace Zone: 8:40-8:59/mile: 10.9% Pace Zone: 9:00-9:19/mile: 8.9% Pace Zone: 9:20-9:39/mile: 8.5% Pace Zone: 9:40-9:59/mile: 5.4% Pace Zone: 10:00-10:19/mile: 4.3% Pace Zone: 10:20-10:39/mile: 4.4% Pace Zone: 10:40-10:59/mile: 3.6% Pace Zone: 11:00-11:19/mile: 2.3% Pace Zone: 11:20-11:39/mile: 2% Pace Zone: 11:40-11:59/mile: 1.5% Pace Zone: 12:00-12:19/mile: 1.2%						20.1mi 03:18:22 Split Summary ==== 1) - 20m - 3:17:13(9:52/m) - 2554cal 2) - 0.11m - 1:09(10:12/m) - 13cal Pace Zone Summary ==== Pace Zone: 7:20-7:39/mile: 1.5% Pace Zone: 7:40-7:59/mile: 5.3% Pace Zone: 8:00-8:19/mile: 11.7% Pace Zone: 8:20-8:39/mile: 16.2% Pace Zone: 8:40-8:59/mile: 17% Pace Zone: 9:00-9:19/mile: 13.2% Pace Zone: 9:20-9:39/mile: 8% Pace Zone: 9:40-9:59/mile: 6.3% Pace Zone: 10:00-10:19/mile: 2.6% Pace Zone: 10:20-10:39/mile: 2% Pace Zone: 10:40-10:59/mile: 1.1%
Week 8		Hill Work 7.3mi 01:24:50 Split Summary ==== 1) - 1m - 9:14(9:14/m) - 130cal 2) - 0.16m - 2:00(12:15/m) - 22cal 3) - 0.24m - 3:00(12:34/m) - 27cal 4) - 0.16m - 2:00(12:39/m) - 18cal 5) - 0.22m - 3:00(13:28/m) - 26cal 6) - 0.16m - 2:00(12:31/m) - 19cal 7) - 0.2m - 3:00(15:10/m) - 19cal 8) - 0.17m - 2:00(11:45/m) - 21cal 9) - 0.21m - 3:00(14:12/m) - 20cal 10) - 0.17m - 2:00(12:01/m) - 22cal 11) - 0.21m - 3:00(14:23/m) - 20cal 12) - 0.15m - 2:00(13:22/m) - 17cal 13) - 0.22m - 3:00(13:27/m) - 23cal 14) - 0.16m - 2:00(12:33/m) - 19cal 15) - 0.21m - 3:00(14:04/m) - 22cal 16) - 0.16m - 2:00(12:44/m) - 18cal 17) - 0.21m - 3:00(14:27/m) - 19cal 18) - 0.15m - 2:00(12:58/m) - 17cal 19) - 0.21m - 3:00(14:24/m) - 20cal 20) - 0.16m - 2:00(12:29/m) - 19cal 21) - 0.21m - 3:00(14:03/m) - 22cal 22) - 0.15m - 2:00(13:23/m) - 15cal 23) - 0.22m - 3:00(13:56/m) - 20cal 24) - 0.16m - 2:00(12:35/m) - 19cal 25) - 0.22m - 3:00(13:52/m) - 23cal 26) - 0.16m - 2:00(12:15/m) - 20cal 27) - 0.21m - 3:00(14:24/m) - 19cal 28) - 0.17m - 2:00(11:50/m) - 23cal 29) - 0.24m - 3:00(12:31/m) - 28cal 30) - 1m - 5:36(5:36/m) - 86cal Pace Zone Summary ==== Pace Zone: 8:00-8:19/mile: 1.3% Pace Zone: 8:20-8:39/mile: 2.1% Pace Zone: 8:40-8:59/mile: 2.6% Pace Zone: 9:00-9:19/mile: 3.4% Pace Zone: 9:20-9:39/mile: 2.1% Pace Zone: 9:40-9:59/mile: 2% Pace Zone: 10:00-10:19/mile: 3.6% Pace Zone: 10:20-10:39/mile: 2.8% Pace Zone: 10:40-10:59/mile: 3.6% Pace Zone: 11:00-11:19/mile: 4.8% Pace Zone: 11:20-11:39/mile: 4.8% Pace Zone: 11:40-11:59/mile: 5.6% Pace Zone: 12:00-12:19/mile: 5.7% Pace Zone: 12:20-12:39/mile: 4.8% Pace Zone: 12:40-12:59/mile: 5.6% Pace Zone: 13:00-13:19/mile: 3.8% Pace Zone: 13:20-13:39/mile: 3.7% Pace Zone: 13:40-13:59/mile: 2.3% Pace Zone: 14:00-14:19/mile: 3.3% Pace Zone: 14:20-14:39/mile: 2.9% Pace Zone: 14:40-14:59/mile: 2.4% Pace Zone: 15:00-15:19/mile: 3.9%	11mi 01:33:40 Split Summary ==== 1) - 11m - 1:33:38(8:31/m) - 1452cal 2) - 0m - 2(13:37/m) Pace Zone Summary ==== Pace Zone: 7:20-7:39/mile: 3.8% Pace Zone: 7:40-7:59/mile: 8.8% Pace Zone: 8:00-8:19/mile: 20.3% Pace Zone: 8:20-8:39/mile: 28.4% Pace Zone: 8:40-8:59/mile: 19.2% Pace Zone: 9:00-9:19/mile: 8.5% Pace Zone: 9:20-9:39/mile: 4.1% Pace Zone: 9:40-9:59/mile: 1.9% Pace Zone: 10:00-10:19/mile: 1.7%		5mi 00:39:25 Split Summary ==== 1) - 1m - 8:38(8:38/m) - 130cal 2) - 3m - 22:09(7:23/m) - 401cal 3) - 1m - 8:36(8:37/m) - 133cal 4) - 0m - 1(33:30/m) - 1cal Pace Zone Summary ==== Pace Zone: 6:20-6:39/mile: 3.2% Pace Zone: 6:40-6:59/mile: 6.9% Pace Zone: 7:00-7:19/mile: 14.5% Pace Zone: 7:20-7:39/mile: 19.7% Pace Zone: 7:40-7:59/mile: 14.3% Pace Zone: 8:00-8:19/mile: 10.1% Pace Zone: 8:20-8:39/mile: 9.7% Pace Zone: 8:40-8:59/mile: 7.6% Pace Zone: 9:00-9:19/mile: 6.3% Pace Zone: 9:20-9:39/mile: 3.7% Pace Zone: 9:40-9:59/mile: 1.3%	13.1mi 01:40:10 Split Summary ==== 1) - 13.11m - 1:40:10(7:38/m) - 1744cal Pace Zone Summary ==== Pace Zone: 6:20-6:39/mile: 1.8% Pace Zone: 6:40-6:59/mile: 7% Pace Zone: 7:00-7:19/mile: 17.4% Pace Zone: 7:20-7:39/mile: 25.3% Pace Zone: 7:40-7:59/mile: 23% Pace Zone: 8:00-8:19/mile: 14.2% Pace Zone: 8:20-8:39/mile: 4.9% Pace Zone: 8:40-8:59/mile: 1.8% Pace Zone: 9:00-9:19/mile: 1.6%
Week 9	7.6mi 01:12:49 Split Summary ==== 1) - 1m - 8:56(8:56/m) - 128cal 2) - 1m - 8:44(8:44/m) - 132cal 3) - 1m - 11:22(11:22/m) - 118cal 4) - 1m - 9:58(9:58/m) - 132cal 5) - 1m - 9:32(9:32/m) - 128cal 6) - 1m - 9:09(9:09/m) - 132cal 7) - 1m - 9:22(9:22/m) - 129cal 8) - 0.63m - 5:46(9:10/m) - 84cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 1.6% Pace Zone: 7:20-7:39/mile: 3.3% Pace Zone: 7:40-7:59/mile: 6.6% Pace Zone: 8:00-8:19/mile: 13.1% Pace Zone: 8:20-8:39/mile: 15% Pace Zone: 8:40-8:59/mile: 11.4% Pace Zone: 9:00-9:19/mile: 8.9% Pace Zone: 9:20-9:39/mile: 7.1% Pace Zone: 9:40-9:59/mile: 4.4% Pace Zone: 10:00-10:19/mile: 3.7% Pace Zone: 10:20-10:39/mile: 2.5% Pace Zone: 10:40-10:59/mile: 1.6% Pace Zone: 11:00-11:19/mile: 1.3% Pace Zone: 11:20-11:39/mile: 1.5% Pace Zone: 12:00-12:19/mile: 1.7%	Intervals 4.8mi 00:38:35 Split Summary ==== 1) - 1m - 8:36(8:37/m) - 129cal 2) - 0.12m - 43(5:49/m) - 15cal 3) - 0.06m - 34(9:04/m) - 10cal 4) - 0.12m - 43(5:48/m) - 14cal 5) - 0.06m - 39(10:23/m) - 11cal 6) - 0.12m - 43(5:43/m) - 13cal 7) - 0.06m - 37(10:00/m) - 12cal 8) - 0.12m - 45(5:59/m) - 13cal 9) - 0.06m - 36(9:33/m) - 10cal 10) - 0.12m - 45(6:02/m) - 15cal 11) - 0.06m - 40(10:47/m) - 10cal 12) - 0.12m - 47(6:16/m) - 14cal 13) - 0.06m - 38(10:15/m) - 10cal 14) - 0.12m - 48(6:26/m) - 15cal 15) - 0.06m - 38(10:17/m) - 10cal 16) - 0.12m - 49(6:31/m) - 15cal 17) - 0.06m - 36(9:36/m) - 6cal 18) - 0.12m - 45(6:05/m) - 15cal 19) - 0.06m - 39(10:30/m) - 10cal 20) - 0.12m - 49(6:31/m) - 15cal 21) - 0.06m - 37(10:01/m) - 10cal 22) - 0.12m - 50(6:43/m) - 15cal 23) - 0.06m - 45(12:10/m) - 10cal 24) - 0.12m - 46(6:12/m) - 14cal 25) - 0.06m - 42(11:09/m) - 10cal 26) - 0.12m - 50(6:38/m) - 15cal 27) - 0.06m - 40(10:39/m) - 10cal 28) - 0.12m - 49(6:33/m) - 15cal 29) - 0.06m - 39(10:24/m) - 10cal 30) - 0.12m - 52(6:57/m) - 15cal 31) - 0.06m - 38(10:08/m) - 10cal 32) - 1m - 8:38(8:38/m) - 131cal Pace Zone Summary ==== Pace Zone: 5:20-5:39/mile: 4.5% Pace Zone: 5:40-5:59/mile: 5.4% Pace Zone: 6:00-6:19/mile: 5.6% Pace Zone: 6:20-6:39/mile: 5.8% Pace Zone: 6:40-6:59/mile: 5.6% Pace Zone: 7:00-7:19/mile: 3.2% Pace Zone: 7:20-7:39/mile: 2.4% Pace Zone: 7:40-7:59/mile: 5.4% Pace Zone: 8:00-8:19/mile: 7.5% Pace Zone: 8:20-8:39/mile: 12.9% Pace Zone: 8:40-8:59/mile: 8.4% Pace Zone: 9:00-9:19/mile: 5% Pace Zone: 9:20-9:39/mile: 4.3% Pace Zone: 9:40-9:59/mile: 3.4% Pace Zone: 10:00-10:19/mile: 3.2% Pace Zone: 10:20-10:39/mile: 3.2% Pace Zone: 10:40-10:59/mile: 2.8% Pace Zone: 11:00-11:19/mile: 2.1% Pace Zone: 11:20-11:39/mile: 1.9% Pace Zone: 11:40-11:59/mile: 1.1% Pace Zone: 12:20-12:39/mile: 1.3%	8.4mi 01:17:36 Split Summary ==== 1) - 8m - 1:13:37(9:12/m) - 1041cal 2) - 0.43m - 3:59(9:18/m) - 57cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 2.4% Pace Zone: 7:20-7:39/mile: 4.1% Pace Zone: 7:40-7:59/mile: 7% Pace Zone: 8:00-8:19/mile: 9.4% Pace Zone: 8:20-8:39/mile: 11.1% Pace Zone: 8:40-8:59/mile: 13.2% Pace Zone: 9:00-9:19/mile: 10% Pace Zone: 9:20-9:39/mile: 7.7% Pace Zone: 9:40-9:59/mile: 7.3% Pace Zone: 10:00-10:19/mile: 5.3% Pace Zone: 10:20-10:39/mile: 4% Pace Zone: 10:40-10:59/mile: 2.6% Pace Zone: 11:20-11:39/mile: 2.2% Pace Zone: 11:40-11:59/mile: 1.7%	9mi 01:09:08 Split Summary ==== 1) - 9m - 1:09:08(7:41/m) - 1204cal Pace Zone Summary ==== Pace Zone: 6:20-6:39/mile: 2.6% Pace Zone: 6:40-6:59/mile: 6.3% Pace Zone: 7:00-7:19/mile: 13.9% Pace Zone: 7:20-7:39/mile: 23.7% Pace Zone: 7:40-7:59/mile: 21.1% Pace Zone: 8:00-8:19/mile: 14.8% Pace Zone: 8:20-8:39/mile: 8% Pace Zone: 8:40-8:59/mile: 3.1% Pace Zone: 9:00-9:19/mile: 1.2%		20mi 02:52:48 Split Summary ==== 1) - 20m - 2:52:48(8:38/m) - 2660cal Pace Zone Summary ==== Pace Zone: 7:00-7:19/mile: 2.1% Pace Zone: 7:20-7:39/mile: 5% Pace Zone: 7:40-7:59/mile: 8.1% Pace Zone: 8:00-8:19/mile: 16.1% Pace Zone: 8:20-8:39/mile: 18.9% Pace Zone: 8:40-8:59/mile: 18.2% Pace Zone: 9:00-9:19/mile: 13.3% Pace Zone: 9:20-9:39/mile: 7.5% Pace Zone: 9:40-9:59/mile: 3.7% Pace Zone: 10:00-10:19/mile: 1.8% Pace Zone: 10:20-10:39/mile: 1.2%
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