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Races
492 -
Miles
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Miles
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Miles
2407 -
Miles
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WAVA
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1500m
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3000m
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5000m
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5k
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5M
25:01 -
10000m
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10k
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10M
51:39 -
Half
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Mara
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50k
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20k
37:29 -
750m
24:21
About Me | |
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Started running in 2002.Did usual School running but took a sabatical(lasted 15 yrs).Played football and followed football before taking up running more seriously.
Three times nominated for Scottish Athletics Masters Athlete of the Year 2012, 2015, 2016 Fast forward 10 years and become the FIRST person to cleansweep Scottish Athletics Masters National Titles in 2012 XC, 5k, 10k, 10 mile, Half and Full marathons 2015 made Great Britain Masters debut in World Masters Athletics championships in Lyon winning individual Bronze medal in the marathon M40-44 and Team Silver in M40-44 age categories. 2016 European Masters non-stadia M45-49 Half marathon Silver medal and Team bronze medal M40-44 2017 European Masters Athletics Championships Silver medals in 5000m and Half marathon and Half Marathon Team Show More...
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Random Q&A | See your Q&A |
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Recent Blogs | |
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The Year that was 2023 | Dec 2023 |
2οΈβ£0οΈβ£2οΈβ£2οΈβ£ | Dec 2022 |
Scottish Athletics West District XC Championships | Dec 2022 |
Girvan Half Marathon | Jul 2022 |
Land O Burns 10k | May 2022 |
My parkrun |
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Girvan Prom parkrun |
Recent Training | |||
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17th Apr
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General | 11.1mi | 1:17:00 |
16th Apr
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General | 9.2mi | 1:03:00 |
15th Apr
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General | 11.1mi | 1:17:00 |
14th Apr
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Long Run | 13.1mi | 1:31:00 |
13th Apr
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General | 3.4mi | 24:00 |
12 Month Benchmarks | Run |
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Mile | 5:16 |
5k | 16:43 |
5mi | 32:32 |
10k | 40:44 |
10mi | 1:06:19 |
Half | 1:30:09 |
Recent Pictures | Show more |
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Recent Threads |
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Ultra Marathons |
Buddies (51) |
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Followers (55) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
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2024 | 342 | 29 | 70 | 156 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 596 |
2023 | 315 | 237 | 277 | 299 | 234 | 266 | 312 | 326 | 319 | 295 | 315 | 286 | 3482 |
2022 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2022 | 359 | 214 | 358 | 317 | 337 | 309 | 338 | 323 | 315 | 358 | 334 | 331 | 3892 |
2021 | 351 | 301 | 332 | 368 | 373 | 324 | 341 | 336 | 315 | 363 | 343 | 279 | 4027 |
2020 | 379 | 320 | 381 | 350 | 296 | 265 | 328 | 359 | 342 | 351 | 272 | 370 | 4014 |
2019 | 0 | 0 | 0 | 0 | 0.3 | 2.3 | 0 | 0 | 0 | 0 | 0 | 0 | 2.7 |
2019 | 340 | 335 | 294 | 342 | 372 | 361 | 295 | 345 | 334 | 329 | 320 | 359 | 4025 |
2019 | 0 | 0 | 0 | 0 | 0 | 34 | 0 | 0 | 0 | 0 | 0 | 0 | 34 |
2018 | 370 | 317 | 323 | 333 | 360 | 364 | 306 | 380 | 299 | 297 | 324 | 343 | 4017 |
2017 | 312 | 352 | 351 | 345 | 428 | 387 | 360 | 333 | 345 | 310 | 340 | 377 | 4239 |
2016 | 357 | 380 | 412 | 363 | 342 | 396 | 374 | 374 | 333 | 329 | 406 | 383 | 4449 |
2015 | 379 | 384 | 382 | 380 | 429 | 474 | 405 | 288 | 370 | 290 | 344 | 371 | 4495 |
2014 | 414 | 372 | 427 | 455 | 342 | 413 | 390 | 437 | 380 | 379 | 279 | 385 | 4672 |
2013 | 433 | 409 | 409 | 408 | 371 | 423 | 441 | 362 | 303 | 373 | 391 | 399 | 4721 |
2012 | 365 | 264 | 335 | 371 | 241 | 360 | 418 | 392 | 356 | 264 | 373 | 364 | 4102 |
2011 | 3 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2011 | 403 | 374 | 361 | 277 | 308 | 311 | 272 | 370 | 295 | 202 | 179 | 341 | 3691 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 15 |
2010 | 428 | 388 | 381 | 326 | 349 | 182 | 85 | 141 | 21 | 77 | 214 | 371 | 2961 |
2010 | 0 | 4 | 0 | 0 | 17 | 119 | 213 | 109 | 78 | 127 | 36 | 0 | 703 |
2009 | 272 | 282 | 308 | 280 | 253 | 297 | 337 | 381 | 168 | 310 | 381 | 374 | 3642 |
2009 | 92 | 64 | 81 | 88 | 73 | 58 | 28 | 28 | 106 | 30 | 4 | 16 | 666 |
2008 | 297 | 185 | 44 | 239 | 252 | 214 | 256 | 273 | 273 | 225 | 227 | 206 | 2690 |
2008 | 108 | 84 | 0 | 0 | 114 | 93 | 57 | 122 | 126 | 120 | 123 | 57 | 1004 |
2007 | 298 | 259 | 230 | 274 | 261 | 261 | 215 | 259 | 295 | 200 | 220 | 255 | 3026 |
2006 | 226 | 176 | 162 | 224 | 229 | 186 | 206 | 263 | 205 | 261 | 264 | 294 | 2695 |
2005 | 204 | 101 | 166 | 146 | 171 | 167 | 76 | 178 | 179 | 179 | 183 | 192 | 1942 |
2004 | 41 | 46 | 37 | 36 | 57 | 47 | 22 | 45 | 58 | 99 | 103 | 113 | 700 |
2003 | 37 | 35 | 67 | 77 | 80 | 61 | 39 | 64 | 98 | 42 | 94 | 64 | 756 |
2002 | 21 | 42 | 18 | 31 | 32 | 18 | 35 | 36 | 19 | 31 | 32 | 33 | 347 |
Thu 21st Mar
Mar 21
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Fri 22nd Mar
Mar 22
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Sat 23rd Mar
Mar 23
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Sun 24th Mar
Mar 24
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Mon 25th Mar
Mar 25
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Tue 26th Mar
Mar 26
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Wed 27th Mar
Mar 27
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After fixing the farmers gate, headed the short distance to the Brae Toll, about turned and headed back home adding a lap of the houses on π¨π§οΈ
Achilles a little tender pushing into the strong wind. 1) 1mi - 6:54(6:54/mi) 129/176bpm [891b/mi] 86cal 8.69/10.06mph 2) 1mi - 7:15(7:15/mi) 138/188bpm [999b/mi] 98cal 8.28/8.81mph 3) 0.4mi - 2:51(7:04/mi) 170/188bpm [1203b/mi] 49cal 8.48/8.81mph Add a comment
Headed out Brae Toll and back was the plan. Still executed the plan, however over two entries as I stopped to fix a farmers field gate, the sheep π were very close to the road, and when I hit my garmin to start again, it had moved to βsaveβ π€¦ββοΈ π¨π§οΈ
1) 1mi - 7:20(7:20/mi) 119/131bpm [874b/mi] 81cal 8.17/8.54mph 2) 0.83mi - 5:49(7:13/mi) 125/147bpm [901b/mi] 69cal 8.32/9.87mph Add a comment
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Down onto the Prom, along Prom, out to Pier end, round harbour, Avenue, Ainslie Road then home.
Achilles and glute feeling better, fitness still not fully there and was telling at times π₯΅π¨π¨π€οΈπ 1) 1mi - 7:02(7:02/mi) 145/153bpm [1043b/mi] 102cal 8.34/10.23mph 2) 1mi - 6:54(6:54/mi) 152/156bpm [1048b/mi] 103cal 8.7/9.1mph 3) 1mi - 7:00(7:00/mi) 153/165bpm [1070b/mi] 104cal 8.58/10.16mph 4) 1mi - 6:56(6:56/mi) 158/163bpm [1096b/mi] 107cal 8.65/8.79mph 5) 0.32mi - 2:09(7:06/mi) 162/165bpm [1149b/mi] 31cal 8.46/8.81mph Add a comment
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After barcode scanning at Parkrun, headed home via Avenue π₯Άπ§οΈπ¨π¨
Achilles and glute a little tender π€ Finished the week on 29.1 miles 1) 1mi - 7:04(7:04/mi) 178/185bpm [1260b/mi] 129cal 8.48/11.77mph 2) 1mi - 6:56(6:56/mi) 185/190bpm [1282b/mi] 130cal 8.66/9.5mph 3) 0.13mi - 1:00(7:40/mi) 188/191bpm [1441b/mi] 18cal 7.83/8.72mph Add a comment
Home from night shift, changed the trainers π then headed to Parkrun via Avenue π¨π¨π§οΈπ₯Ά
Tired. Achilles and glute a little tender. 1) 1mi - 7:03(7:03/mi) 164/192bpm [1156b/mi] 118cal 8.51/9.16mph 2) 1mi - 7:04(7:04/mi) 186/191bpm [1314b/mi] 132cal 8.49/8.7mph 3) 0.13mi - 53(7:10/mi) 189/190bpm [1355b/mi] 16cal 8.37/8.45mph Add a comment
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Down onto the Prom, round boatyard, golf course, about turning at Girvan Mains and back way I came then home.
Pretty tired from night shift and was pushing maybe a little more than I should have considering state of fitness π₯΅π¨π€οΈπ 1) 1mi - 7:03(7:03/mi) 135/143bpm [951b/mi] 93cal 8.52/10.31mph 2) 1mi - 6:47(6:47/mi) 152/159bpm [1031b/mi] 100cal 8.84/8.91mph 3) 1mi - 6:50(6:50/mi) 154/164bpm [1052b/mi] 103cal 8.78/10.1mph 4) 1mi - 6:49(6:49/mi) 159/167bpm [1083b/mi] 106cal 8.8/9.18mph 5) 1mi - 6:52(6:52/mi) 167/180bpm [1146b/mi] 116cal 8.74/9.08mph 6) 1mi - 7:03(7:03/mi) 170/199bpm [1199b/mi] 122cal 8.51/8.91mph 7) 0.63mi - 4:37(7:22/mi) 176/192bpm [1297b/mi] 86cal 8.14/8.35mph Add a comment
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Brae Toll, roundabout outside the hospital, Brae Toll, lap of the houses then home π§οΈπ¨π₯Ά
Feeling a little better. Nothing in the terms of effort on the hill sections βΉοΈ 1) 1mi - 6:52(6:52/mi) 163/177bpm [1172b/mi] 118cal 8.34/10.35mph 2) 1mi - 6:55(6:55/mi) 167/184bpm [1154b/mi] 118cal 8.68/9mph 3) 1mi - 6:41(6:41/mi) 162/181bpm [1081b/mi] 107cal 8.99/9.12mph 4) 1mi - 6:59(6:59/mi) 169/173bpm [1181b/mi] 122cal 8.59/9.2mph 5) 1mi - 6:49(6:49/mi) 172/179bpm [1173b/mi] 123cal 8.8/9.29mph 6) 1mi - 7:03(7:03/mi) 183/188bpm [1290b/mi] 130cal 8.51/9mph 7) 0.09mi - 42(6:48/mi) 183/185bpm [1246b/mi] 6cal 8.81/9.12mph Add a comment
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Prom, round boatyard, golf course, about turned at Girvan Mains, golf course, Henrietta St then home π¨π₯Ά
Right calf went tight just before the turning point βΉοΈ so eased off even more as I was beginning to hobble. Cut the return part short just to get back home without even more damage. Left achilles and glute still a little tender but now itβs the right side causing issues. The old body still not ready for anything substantial π© 1) 1mi - 6:52(6:52/mi) 138/148bpm [921b/mi] 87cal 8.99/10.81mph 2) 1mi - 6:55(6:55/mi) 127/144bpm [879b/mi] 77cal 8.66/9.31mph 3) 1mi - 6:57(6:57/mi) 123/130bpm [855b/mi] 72cal 8.63/10.08mph 4) 1mi - 7:03(7:03/mi) 124/132bpm [873b/mi] 71cal 8.52/9.6mph 5) 1mi - 7:19(7:19/mi) 127/137bpm [950b/mi] 79cal 8.02/8.31mph 6) 0.64mi - 4:57(7:38/mi) 129/142bpm [984b/mi] 53cal 7.86/8.45mph 26th Mar 2024, 12:51pm
Velociraptor wrote: Bodies, who'd have them? Hope the niggles take themselves off somewhere else.26th Mar 2024, 1:40pm
Sunbed Athlete wrote: Exactly my thoughts also! Hope to see physio (tomorrow) as itβs just feels like a tweak. Half an hours pain to look forward too π€¬π Add a comment
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Prom, out to the pier end, round the harbour, Prom, Ainslie Road, lap of the houses then home π¨π₯Ά
Left side of the body feeling good, right side not so. Right calf taped up. Could feel discomfort in the calf but not as bad as yesterday. Physio later today π€¬π±π© 1) 1mi - 7:19(7:19/mi) 125/149bpm [915b/mi] 85cal 8.2/8.58mph 2) 1mi - 7:21(7:21/mi) 120/139bpm [883b/mi] 78cal 8.16/8.37mph 3) 1mi - 7:00(7:00/mi) 129/143bpm [903b/mi] 85cal 8.58/9.04mph 4) 1mi - 7:15(7:15/mi) 133/152bpm [964b/mi] 90cal 8.28/8.77mph 5) 0.15mi - 1:05(7:17/mi) 140/142bpm [1020b/mi] 15cal 8.24/8.85mph Add a comment
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Thu 28th Mar
Mar 28
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Fri 29th Mar
Mar 29
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Sat 30th Mar
Mar 30
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Sun 31st Mar
Mar 31
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Mon 1st Apr
Apr 1
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Tue 2nd Apr
Apr 2
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Wed 3rd Apr
Apr 3
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Easy paced plod out Brae Toll and back adding a lap of the houses on then home π¨π₯Ά
Stiff northern breeze making the effort seem more and harder. Better on the way back. Left side of the body still feels good, right side better after a very intense physio session π©π€ 1) 1mi - 7:07(7:07/mi) 154/181bpm [1096b/mi] 114cal 8.43/10.1mph 2) 1mi - 6:59(6:59/mi) 181/199bpm [1263b/mi] 133cal 8.6/9.48mph 3) 1mi - 6:46(6:46/mi) 192/200bpm [1298b/mi] 130cal 8.87/9.23mph 4) 1mi - 6:54(6:54/mi) 188/202bpm [1298b/mi] 133cal 8.69/9.2mph 5) 0.31mi - 2:15(7:20/mi) 190/194bpm [1392b/mi] 43cal 8.19/8.85mph Add a comment
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Prom, round boatyard, golf course, about turned at Girvan Mains, golf course, round boatyard, Prom, lap of the houses then home π€οΈπ¨π
Tired feeling π΄ Right calf better, left glute a little tender βΉοΈ Finished the week on 33.3 miles as rest day tomorrow due to footballing duties β½οΈ 1) 1mi - 6:57(6:57/mi) 123/143bpm [855b/mi] 83cal 8.63/10.46mph 2) 1mi - 6:56(6:56/mi) 137/154bpm [949b/mi] 96cal 8.66/10.08mph 3) 1mi - 6:46(6:46/mi) 145/157bpm [981b/mi] 98cal 8.87/10.31mph 4) 1mi - 6:48(6:48/mi) 166/182bpm [1129b/mi] 119cal 8.82/9.5mph 5) 1mi - 6:52(6:52/mi) 168/173bpm [1152b/mi] 121cal 8.75/9.08mph 6) 1mi - 7:07(7:07/mi) 166/171bpm [1180b/mi] 122cal 8.44/8.5mph 7) 0.5mi - 3:34(7:11/mi) 169/176bpm [1215b/mi] 64cal 8.35/8.68mph Add a comment
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Brae Toll, roundabout outside the hospital, Brae Toll, Prom, Henrietta Street then home π¨ππ€οΈ
A little tired after a long day on the π and π for my footballing day out π΄ Other than that, left glute not as tender π€ 1) 1mi - 6:50(6:50/mi) 138/148bpm [943b/mi] 96cal 8.78/9.71mph 2) 1mi - 6:54(6:54/mi) 149/163bpm [1028b/mi] 105cal 8.7/10.42mph 3) 1mi - 6:32(6:32/mi) 149/155bpm [974b/mi] 99cal 9.18/9.58mph 4) 1mi - 6:47(6:47/mi) 155/165bpm [1051b/mi] 107cal 8.85/10.02mph 5) 1mi - 6:47(6:47/mi) 173/193bpm [1173b/mi] 121cal 8.85/9.5mph 6) 1mi - 6:38(6:38/mi) 190/202bpm [1262b/mi] 129cal 9.03/9.37mph 7) 1mi - 7:04(7:04/mi) 194/209bpm [1370b/mi] 137cal 8.49/9.14mph 8) 0.06mi - 29(7:26/mi) 202/204bpm [1500b/mi] 9cal 8.08/7.91mph Add a comment
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Mill Road, Prom, round boatyard, golf course, about turning at the roundabout outside the hospital, golf course, round boatyard, Prom then home π₯οΈπ¨
Left glute still not feeling good. Got to roughly seven miles then started to feel it π 1) 1mi - 6:51(6:51/mi) 106/134bpm [727b/mi] 63cal 8.75/9.91mph 2) 1mi - 6:29(6:29/mi) 126/154bpm [818b/mi] 81cal 9.25/9.87mph 3) 1mi - 6:42(6:42/mi) 144/155bpm [964b/mi] 97cal 8.96/9.85mph 4) 1mi - 6:49(6:49/mi) 148/158bpm [1010b/mi] 101cal 8.8/10.52mph 5) 1mi - 6:48(6:48/mi) 155/166bpm [1055b/mi] 108cal 8.82/10.56mph 6) 1mi - 6:50(6:50/mi) 159/164bpm [1085b/mi] 111cal 8.79/9.35mph 7) 1mi - 6:44(6:44/mi) 167/180bpm [1125b/mi] 119cal 8.91/9.25mph 8) 1mi - 6:50(6:50/mi) 175/184bpm [1197b/mi] 132cal 8.77/9.14mph 9) 1mi - 6:56(6:56/mi) 172/177bpm [1193b/mi] 131cal 8.65/8.81mph 10) 0.41mi - 3:00(7:16/mi) 172/175bpm [1249b/mi] 57cal 8.26/8.45mph Add a comment
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Bounced along ok after very little sleep. An appointment to go to so some sleep to and fro in the car π π΄
Headed out Brae Toll, roundabout outside the hospital, Brae Toll, lap of the houses then home. Right achilles a little discomforting, left glute better slightly. 1) 1mi - 6:57(6:57/mi) 139/147bpm [966b/mi] 97cal 8.63/10.71mph 2) 1mi - 6:56(6:56/mi) 161/177bpm [1116b/mi] 118cal 8.66/9.71mph 3) 1mi - 6:31(6:31/mi) 166/174bpm [1082b/mi] 115cal 9.21/10.16mph 4) 1mi - 6:53(6:53/mi) 167/172bpm [1150b/mi] 122cal 8.71/9.39mph 5) 1mi - 6:45(6:45/mi) 170/173bpm [1148b/mi] 124cal 8.89/9.46mph 6) 1mi - 6:57(6:57/mi) 170/174bpm [1182b/mi] 129cal 8.63/8.95mph 7) 0.15mi - 1:01(6:58/mi) 174/178bpm [1211b/mi] 19cal 8.62/8.7mph Add a comment
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Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom then home π¨π§οΈπ₯Ά
Tired effort. Left glute back to being uncomfortable βΉοΈ 1) 1mi - 6:49(6:49/mi) 127/144bpm [866b/mi] 84cal 8.8/10.44mph 2) 1mi - 6:45(6:45/mi) 123/128bpm [831b/mi] 77cal 8.88/9.12mph 3) 1mi - 7:07(7:07/mi) 133/180bpm [946b/mi] 91cal 8.44/9.14mph 4) 1mi - 7:02(7:02/mi) 132/143bpm [929b/mi] 86cal 8.53/9.1mph 5) 1mi - 7:06(7:06/mi) 121/125bpm [858b/mi] 62cal 8.46/8.6mph 6) 1mi - 6:58(6:59/mi) 118/122bpm [823b/mi] 53cal 8.6/9.12mph 7) 1mi - 6:54(6:54/mi) 118/120bpm [815b/mi] 49cal 8.69/9.12mph 8) 1mi - 7:04(7:04/mi) 118/122bpm [833b/mi] 50cal 8.5/8.87mph 9) 1mi - 7:07(7:07/mi) 119/121bpm [847b/mi] 51cal 8.44/8.64mph 10) 0.18mi - 1:08(7:27/mi) 119/120bpm [887b/mi] 8cal 8.05/8.35mph Add a comment
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Thu 4th Apr
Apr 4
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Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home π₯Άπ¨π€οΈπ
Tired feeling again π΄ 1) 1mi - 6:59(6:59/mi) 174/189bpm [1215b/mi] 129cal 8.59/11.33mph 2) 1mi - 6:42(6:42/mi) 169/178bpm [1134b/mi] 120cal 8.95/10.44mph 3) 1mi - 6:49(6:49/mi) 184/200bpm [1255b/mi] 131cal 8.8/9.16mph 4) 1mi - 7:05(7:05/mi) 194/198bpm [1375b/mi] 137cal 8.46/8.64mph 5) 1mi - 6:52(6:52/mi) 192/200bpm [1320b/mi] 132cal 8.73/9.5mph 6) 1mi - 6:50(6:50/mi) 187/193bpm [1277b/mi] 132cal 8.78/9.5mph 7) 1mi - 6:50(6:50/mi) 186/190bpm [1273b/mi] 132cal 8.77/9.6mph 8) 1mi - 6:52(6:52/mi) 186/193bpm [1276b/mi] 132cal 8.75/9.46mph 9) 1mi - 6:51(6:51/mi) 182/192bpm [1248b/mi] 129cal 8.75/10.29mph 10) 0.28mi - 2:08(7:36/mi) 164/184bpm [1246b/mi] 33cal 7.9/8.79mph Add a comment
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Good recovery from yesterdayβs plod, 29 hours, however with Storm Kathleen brewing up, it was quite a fight at times. Changed part of the return due to ferocity of the wind.
Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Avenue, lap of the houses then home π¨π¨π¨π€οΈ 1) 1mi - 6:57(6:57/mi) 125/131bpm [868b/mi] 86cal 8.64/9.98mph 2) 1mi - 6:38(6:38/mi) 128/145bpm [848b/mi] 83cal 9.05/10.25mph 3) 1mi - 6:34(6:34/mi) 146/180bpm [959b/mi] 96cal 9.14/9.16mph 4) 1mi - 6:46(6:46/mi) 148/164bpm [1002b/mi] 101cal 8.86/9.2mph 5) 1mi - 7:01(7:01/mi) 153/161bpm [1074b/mi] 108cal 8.55/9.12mph 6) 1mi - 6:47(6:47/mi) 154/166bpm [1044b/mi] 105cal 8.85/10.71mph 7) 1mi - 7:01(7:01/mi) 172/192bpm [1207b/mi] 129cal 8.55/9.31mph 8) 1mi - 7:05(7:05/mi) 169/177bpm [1197b/mi] 127cal 8.47/10.35mph 9) 1mi - 7:11(7:11/mi) 165/171bpm [1184b/mi] 122cal 8.36/8.97mph 10) 0.13mi - 1:02(7:37/mi) 169/191bpm [1287b/mi] 17cal 7.88/8.1mph Add a comment
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Short recovery from yesterdayβs plod, legs heavy and tired feeling, however #everycloud a full weeks training completed π
Storm Kathleen making it rather tough in sections π¨π¨π¨ Brae Toll, roundabout outside the hospital, Brae Toll, lap of the houses then home. Finished the week on 56.5 miles π 1) 1mi - 6:41(6:41/mi) 120/127bpm [802b/mi] 78cal 8.98/10.71mph 2) 1mi - 6:47(6:47/mi) 143/152bpm [970b/mi] 98cal 8.85/9.08mph 3) 1mi - 6:48(6:48/mi) 142/181bpm [965b/mi] 98cal 8.83/8.95mph 4) 1mi - 6:58(6:58/mi) 172/206bpm [1199b/mi] 125cal 8.61/8.81mph 5) 1mi - 7:03(7:03/mi) 185/194bpm [1305b/mi] 136cal 8.5/9.04mph 6) 1mi - 7:09(7:09/mi) 187/196bpm [1712b/mi] 176cal 6.55/8.43mph 7) 0.04mi - 2:34(7:02/mi) 185/187bpm [2410b/mi] 10cal 4.61/5.01mph Add a comment
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Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home π¨π¨π¨π€οΈ
Storm Kathleen still battering this part of the country βΉοΈ 1) 1mi - 6:59(6:59/mi) 118/144bpm [825b/mi] 76cal 8.59/9.43mph 2) 1mi - 6:49(6:49/mi) 112/116bpm [763b/mi] 64cal 8.81/9.1mph 3) 1mi - 6:32(6:32/mi) 110/115bpm [719b/mi] 55cal 9.18/9.64mph 4) 1mi - 6:46(6:46/mi) 112/116bpm [757b/mi] 57cal 8.88/9.18mph 5) 1mi - 7:09(7:09/mi) 116/120bpm [828b/mi] 65cal 8.4/9.23mph 6) 1mi - 6:54(6:54/mi) 117/131bpm [806b/mi] 62cal 8.7/9.25mph 7) 1mi - 7:15(7:15/mi) 118/126bpm [855b/mi] 65cal 8.28/8.68mph 8) 1mi - 7:16(7:16/mi) 117/121bpm [870b/mi] 60cal 8.07/8.58mph 9) 1mi - 7:16(7:16/mi) 116/121bpm [862b/mi] 56cal 8.08/8.89mph 10) 0.16mi - 1.06(8:15/mi) 117/119bpm [964b/mi] 5cal 7.28/8.29mph Add a comment
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Albeit a little tired, felt ok otherwise. Prom, round boatyard, golf course, about turned at Girvan Mains, golf course, round boatyard, Prom, Ainslie Road then home π€οΈπ¨π
1) 1mi - 7:01(7:01/mi) 107/121bpm [750b/mi] 65cal 8.56/8.89mph 2) 1mi - 6:49(6:49/mi) 116/123bpm [791b/mi] 71cal 8.8/9.08mph 3) 1mi - 6:50(6:50/mi) 122/138bpm [833b/mi] 77cal 8.79/9.29mph 4) 1mi - 6:47(6:47/mi) 129/135bpm [874b/mi] 85cal 8.85/9.6mph 5) 1mi - 6:39(6:39/mi) 132/144bpm [877b/mi] 84cal 9.03/11.4mph 6) 1mi - 6:55(6:55/mi) 139/150bpm [961b/mi] 96cal 8.67/9.1mph 7) 1mi - 6:56(6:56/mi) 135/171bpm [937b/mi] 86cal 8.65/9.04mph 8) 0.01mi - 5(7:18/mi) 137/137bpm [1000b/mi] 8.22/8.52mph Add a comment
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Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home π¨π¨π€οΈπ
Left glute a little discomforting inside the last mile. Other than that ok albeit wind tough in some sections π₯΅ 1) 1mi - 6:41(6:41/mi) 139/192bpm [930b/mi] 96cal 8.97/10.52mph 2) 1mi - 6:42(6:42/mi) 185/193bpm [1240b/mi] 132cal 8.95/9.37mph 3) 1mi - 6:28(6:28/mi) 184/202bpm [1190b/mi] 126cal 9.27/10.46mph 4) 1mi - 6:49(6:49/mi) 192/199bpm [1310b/mi] 135cal 8.79/9.6mph 5) 1mi - 6:46(6:46/mi) 191/200bpm [1292b/mi] 133cal 8.87/9.71mph 6) 1mi - 6:58(6:58/mi) 195/204bpm [1358b/mi] 137cal 8.62/9.31mph 7) 1mi - 7:07(7:07/mi) 194/200bpm [1381b/mi] 140cal 8.43/9.31mph 8) 1mi - 6:48(6:48/mi) 194/203bpm [1319b/mi] 135cal 8.83/9.54mph 9) 1mi - 6:57(6:57/mi) 197/202bpm [1369b/mi] 137cal 8.63/9.08mph 10) 0.1mi - 43(6:57/mi) 190/194bpm [1320b/mi] 14cal 8.64/8.01mph Add a comment
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Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom, lap of the houses then home βοΈβοΈπ¨π¨π§οΈπ§οΈπ₯Ά
Wind brutal on the return section. Just as bad as last week although no named storm with this bout of weather π€·ββοΈ 1) 1mi - 7:01(7:01/mi) 155/176bpm [1088b/mi] 112cal 8.55/10.16mph 2) 1mi - 6:43(6:43/mi) 166/171bpm [1114b/mi] 118cal 8.94/9.6mph 3) 1mi - 6:39(6:39/mi) 169/173bpm [1125b/mi] 123cal 9.01/9.16mph 4) 1mi - 6:50(6:50/mi) 177/185bpm [1209b/mi] 134cal 8.79/9.12mph 5) 1mi - 7:02(7:02/mi) 178/184bpm [1251b/mi] 139cal 8.54/9.12mph 6) 1mi - 6:49(6:49/mi) 178/193bpm [1214b/mi] 134cal 8.8/9.12mph 7) 1mi - 6:59(6:59/mi) 182/192bpm [1272b/mi] 139cal 8.59/9.06mph 8) 1mi - 7:24(7:24/mi) 179/191bpm [1324b/mi] 146cal 8.11/8.97mph 9) 1mi - 7:32(7:32/mi) 178/184bpm [1340b/mi] 149cal 7.97/8.87mph 10) 0.63mi - 4:02(7:21/mi) 175/186bpm [1286b/mi] 75cal 8.16/9.91mph Add a comment
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Thu 11th Apr
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Fri 12th Apr
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Sat 13th Apr
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Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home π€οΈπ¨π
Tired, legs feeling heavy after last nightβs shift π΄π₯± 1) 1mi - 6:53(6:53/mi) 119/139bpm [819b/mi] 78cal 8.72/10.4mph 2) 1mi - 6:49(6:49/mi) 138/152bpm [987b/mi] 100cal 8.39/10.06mph 3) 1mi - 6:40(6:40/mi) 151/173bpm [1008b/mi] 102cal 8.99/9mph 4) 1mi - 6:44(6:44/mi) 150/157bpm [1010b/mi] 102cal 8.91/9mph 5) 1mi - 7:15(7:15/mi) 155/180bpm [1123b/mi] 112cal 8.28/10.06mph 6) 1mi - 6:57(6:57/mi) 161/173bpm [1118b/mi] 115cal 8.64/9.5mph 7) 1mi - 7:16(7:16/mi) 159/165bpm [1155b/mi] 117cal 8.26/8.81mph 8) 1mi - 7:16(7:16/mi) 157/163bpm [1141b/mi] 116cal 8.26/9.58mph 9) 1mi - 7:07(7:07/mi) 163/174bpm [1160b/mi] 119cal 8.43/9.83mph 10) 0.17mi - 1:03(7:40/mi) 167/170bpm [1281b/mi] 12cal 7.82/8.85mph Add a comment
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Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom then home π¨π§οΈ
Another tired feeling plod. Breeze wasnβt that tough however it did stop me in my tracks coming back along the Prom π₯΅π΄π₯± 1) 1mi - 7:14(7:14/mi) 119/148bpm [861b/mi] 81cal 8.29/10.58mph 2) 1mi - 6:43(6:43/mi) 137/143bpm [919b/mi] 90cal 8.94/11.12mph 3) 1mi - 6:42(6:42/mi) 145/155bpm [972b/mi] 96cal 8.95/10.04mph 4) 1mi - 6:57(6:57/mi) 140/154bpm [973b/mi] 93cal 8.63/9.08mph 5) 1mi - 6:51(6:51/mi) 134/140bpm [939b/mi] 86cal 8.56/8.75mph 6) 1mi - 6:58(6:58/mi) 121/137bpm [843b/mi] 52cal 8.61/8.95mph 7) 1mi - 7:05(7:05/mi) 117/122bpm [828b/mi] 41cal 8.48/9.04mph 8) 1mi - 7:12(7:12/mi) 116/120bpm [835b/mi] 39cal 8.33/8.91mph 9) 1mi - 7:09(7:19/mi) 115/120bpm [841b/mi] 37cal 8.21/10.44mph 10) 0.18mi - 1.10(7:13/mi) 121/122bpm [994b/mi] 5cal 7.3/8.68mph Add a comment
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After Parkrun, headed along the Prom, Mill Road, lap of the houses then home π¨π¨π¨
Finished the week on 62 miles π 1) 1mi - 7:19(7:19/mi) 139/157bpm [1016b/mi] 103cal 8.21/10.54mph 2) 1mi - 7:24(7:24/mi) 146/154bpm [1080b/mi] 111cal 8.11/9.2mph 3) 1mi - 6:32(6:32/mi) 156/175bpm [1020b/mi] 105cal 9.18/11.37mph 4) 0.37mi - 2:45(7:27/mi) 152/172bpm [1132b/mi] 42cal 8.06/9.16mph Add a comment
Girvan Prom Parkrun #221
First place π¨π¨π¨ First speed work since the injury, roughly six weeks and it was tough going. The strong wind was relentless π¨π¨ Took along a jam and coconut π₯₯ sponge as two regular lady runners were doing their π― Parkrun 1) 1mi - 6:05(6:05/mi) 153/170bpm [934b/mi] 94cal 9.83/12.23mph 2) 1mi - 6:08(6:08/mi) 163/168bpm [1000b/mi] 103cal 9.78/10.33mph 3) 1mi - 6:00(6:00/mi) 182/212bpm [1091b/mi] 111cal 10.01/10.5mph 4) 0.12mi - 40(5:31/mi) 182/184bpm [1005b/mi] 12cal 10.87/10.83mph 13th Apr 2024, 11:12am
Velociraptor wrote: Back on it! Excellent :)13th Apr 2024, 11:44am
Sunbed Athlete wrote: Thanks as always V π
Footballing duties next week will make One miss it Add a comment
Plodded to the Parkrun via Avenue π¨π¨
1) 1mi - 6:42(6:42/mi) 132/145bpm [888b/mi] 89cal 8.92/11.1mph 2) 1mi - 6:37(6:37/mi) 144/152bpm [953b/mi] 96cal 9.06/9.33mph 3) 0.25mi - 1:40(6:38/mi) 150/155bpm [995b/mi] 25cal 9.05/9.08mph Add a comment
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Lap of Victory Park, Avenue, Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll, Avenue, lap of Victory Park, Ainslie Road then home π€οΈπ¨π
Left glute, as per norm, went tender at mile 7. Breeze tough going in the last four miles. Other than that all ok π 1) 1mi - 6:43(6:43/mi) 153/164bpm [1028b/mi] 103cal 8.93/10.81mph 2) 1mi - 6:46(6:46/mi) 151/164bpm [1022b/mi] 103cal 8.87/9.12mph 3) 1mi - 6:44(6:44/mi) 142/152bpm [957b/mi] 96cal 8.91/9.08mph 4) 1mi - 6:40(6:40/mi) 143/164bpm [953b/mi] 95cal 9/9.66mph 5) 1mi - 6:40(6:40/mi) 170/190bpm [1133b/mi] 121cal 9/9.48mph 6) 1mi - 7:11(7:11/mi) 166/181bpm [1192b/mi] 126cal 8.35/9.46mph 7) 1mi - 6:59(6:59/mi) 174/199bpm [1215b/mi] 129cal 8.59/9.46mph 8) 1mi - 6:44(6:44/mi) 177/183bpm [1193b/mi] 130cal 8.91/9.6mph 9) 1mi - 6:58(6:58/mi) 177/182bpm [1234b/mi] 135cal 8.61/9.29mph 10) 1mi - 7:17(7:17/mi) 181/190bpm [1317b/mi] 141cal 8.25/9.25mph 11) 1mi - 7:02(7:02/mi) 172/180bpm [1211b/mi] 131cal 8.52/9.89mph 12) 1mi - 7:14(7:14/mi) 170/178bpm [1230b/mi] 129cal 8.29/9.16mph 13) 1mi - 7:13(7:13/mi) 175/183bpm [1262b/mi] 136cal 8.32/8.6mph 14) 0.11mi - 50(7:24/mi) 179/182bpm [1326b/mi] 15cal 8.1/8.27mph Add a comment
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Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home π¦οΈπ¨π¨
Wind yet again being annoying!! Not much effort on the hill sections π₯΅ sluggish, left glute still discomforting #alwayswill 1) 1mi - 6:47(6:47/mi) 124/132bpm [840b/mi] 81cal 8.86/11.08mph 2) 1mi - 6:35(6:35/mi) 127/135bpm [835b/mi] 81cal 9.12/10mph 3) 1mi - 7:14(7:14/mi) 135/148bpm [977b/mi] 97cal 8.29/9.39mph 4) 1mi - 6:35(6:35/mi) 139/145bpm [916b/mi] 91cal 9.1/9.62mph 5) 1mi - 6:52(6:52/mi) 142/149bpm [974b/mi] 97cal 8.75/9.2mph 6) 1mi - 6:58(6:58/mi) 149/161bpm [1038b/mi] 102cal 8.61/9.06mph 7) 1mi - 6:58(6:58/mi) 144/153bpm [1004b/mi] 95cal 8.6/8.97mph 8) 1mi - 7:00(7:00/mi) 146/160bpm [1022b/mi] 99cal 8.57/8.95mph 9) 1mi - 6:56(6:56/mi) 150/163bpm [1040b/mi] 102cal 8.65/9mph 10) 1mi - 7:21(7:21/mi) 144/156bpm [1058b/mi] 90cal 8.17/8.43mph 11) 1mi - 7:12(7:12/mi) 134/145bpm [964b/mi] 59cal 8.34/8.83mph 12) 0.08mi - 34(6:59/mi) 130/131bpm [908b/mi] 3cal 8.59/8.33mph 15th Apr 2024, 2:44pm
Velociraptor wrote: Aye, had it up to *here* with the wind. Looks like you're getting back to normal, though.16th Apr 2024, 10:35am
Sunbed Athlete wrote: Still very sluggish V. If this is the future, I might as well take up knitting π§Ά π€¦ββοΈπ16th Apr 2024, 10:40am
Velociraptor wrote: Aye, Tom Daley took up knitting and now he's getting back to the top of his sport :)16th Apr 2024, 10:57am
Sunbed Athlete wrote: Theyβll be no fear of that happening to Oneβs self, as Oneβs never been anywhere near the top of any sport π Add a comment
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Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home π€οΈπ¨π₯Ά
Sluggish feeling effort coming straight off shift π΄π₯± 1) 1mi - 7:10(7:10/mi) 114/125bpm [818b/mi] 76cal 8.37/8.95mph 2) 1mi - 7:11(7:11/mi) 116/123bpm [833b/mi] 76cal 8.35/8.72mph 3) 1mi - 6:58(6:58/mi) 115/121bpm [821b/mi] 69cal 8.4/8.58mph 4) 1mi - 6:53(6:53/mi) 114/120bpm [822b/mi] 63cal 8.32/8.6mph 5) 1mi - 6:55(6:55/mi) 114/124bpm [827b/mi] 63cal 8.27/10.92mph 6) 1mi - 6:51(6:51/mi) 117/140bpm [802b/mi] 61cal 8.76/9.75mph 7) 1mi - 7:07(7:07/mi) 114/135bpm [811b/mi] 57cal 8.43/9.48mph 8) 1mi - 7:02(7:02/mi) 98/118bpm [689b/mi] 27cal 8.54/8.91mph 9) 1mi - 7:12(7:12/mi) 116/145bpm [834b/mi] 59cal 8.34/8.87mph 10) 0.18mi - 1:31(7:16/mi) 119/123bpm [865b/mi] 7cal 8.26/8.68mph Add a comment
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Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came, adding a lap of the houses on then home π₯Άπ¨β
οΈπ
1) 1mi - 7:03(7:03/mi) 145/164bpm [1046b/mi] 107cal 8.32/9.35mph 2) 1mi - 6:43(6:43/mi) 158/164bpm [1060b/mi] 109cal 8.94/9.02mph 3) 1mi - 7:03(7:03/mi) 159/166bpm [1122b/mi] 115cal 8.51/8.81mph 4) 1mi - 6:55(6:55/mi) 165/173bpm [1140b/mi] 120cal 8.68/9.18mph 5) 1mi - 6:54(6:54/mi) 169/174bpm [1167b/mi] 125cal 8.69/8.95mph 6) 1mi - 6:56(6:56/mi) 170/174bpm [1179b/mi] 128cal 8.65/9.12mph 7) 1mi - 6:52(6:52/mi) 171/181bpm [1175b/mi] 129cal 8.73/9.23mph 8) 1mi - 6:55(6:55/mi) 170/180bpm [1177b/mi] 126cal 8.67/10.16mph 9) 1mi - 6:52(6:52/mi) 171/178bpm [1174b/mi] 130cal 8.74/9.12mph 10) 1mi - 7:22(7:22/mi) 172/178bpm [1267b/mi] 139cal 8.14/8.83mph 11) 1mi - 6:55(6:55/mi) 170/176bpm [1177b/mi] 127cal 8.67/9mph 12) 0.08mi - 30(7:39/mi) 173/176bpm [1322b/mi] 6cal 7.85/8.66mph Add a comment
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