Night-owl

1) 0.68mi - 14:51(21:49/mi) 100/141bpm [2181b/mi] 80cal 59/67rpm 2.75/3.59mph

RHR 54
Thats decent after a nightshift and a sleep

Went out contemplating a run walk but ran all the way decidedto stop and walk home
That will do today

) 1mi - 11:27(11:27/mi) 134/143bpm [1534b/mi] 109cal 5.24/5.95mph
2) 0.02mi - 16(11:56/mi) 145/145bpm [1730b/mi] 2cal 5.03/5.41mph

1) 0.32mi - 6:54(21:43/mi) 95/110bpm [2064b/mi] 34cal 58/65rpm 2.76/3.78mph

RHR 69 Higher today

Late with the run as had to go to post office felt 2 miles was enough

1) 0.08mi - 1:00(12:43/mi) 99/110bpm [1259b/mi] 5cal 4.72/5.28mph
2) 0.04mi - 50(22:23/mi) 103/112bpm [2305b/mi] 5cal 2.68/4.95mph
3) 0.09mi - 1:00(11:43/mi) 101/118bpm [1183b/mi] 5cal 5.12/5.09mph
4) 0.04mi - 50(19:32/mi) 107/118bpm [2091b/mi] 5cal 3.07/5.07mph
5) 0.09mi - 1:00(10:58/mi) 107/119bpm [1174b/mi] 6cal 5.47/5.63mph
6) 0.04mi - 50(19:21/mi) 108/119bpm [2090b/mi] 6cal 3.1/5.57mph
7) 0.09mi - 1:00(10:51/mi) 107/120bpm [1162b/mi] 6cal 5.53/5.85mph
8) 0.05mi - 50(18:20/mi) 112/121bpm [2054b/mi] 6cal 3.27/5.85mph
9) 0.1mi - 1:00(10:21/mi) 111/124bpm [1148b/mi] 6cal 5.8/6.1mph
10) 0.04mi - 50(19:25/mi) 115/124bpm [2234b/mi] 6cal 3.09/5.95mph
11) 0.09mi - 1:00(11:18/mi) 110/125bpm [1242b/mi] 6cal 5.31/6.3mph
12) 0.04mi - 50(20:21/mi) 118/126bpm [2402b/mi] 6cal 2.95/5.26mph
13) 0.09mi - 1:00(11:09/mi) 115/127bpm [1283b/mi] 7cal 5.38/5.59mph
14) 0.04mi - 50(19:39/mi) 121/128bpm [2377b/mi] 7cal 3.05/5.57mph
15) 0.09mi - 1:00(10:37/mi) 115/123bpm [1222b/mi] 7cal 5.65/5.87mph
16) 0.05mi - 50(17:48/mi) 112/123bpm [1994b/mi] 6cal 3.37/5.7mph
17) 0.1mi - 1:00(10:11/mi) 113/124bpm [1151b/mi] 6cal 5.89/6.3mph
18) 0.04mi - 50(19:27/mi) 117/123bpm [2276b/mi] 6cal 3.08/5.8mph
19) 0.09mi - 1:00(10:40/mi) 113/127bpm [1204b/mi] 6cal 5.63/6.05mph
20) 0.04mi - 50(20:11/mi) 116/127bpm [2341b/mi] 6cal 2.97/5.95mph
21) 0.09mi - 1:00(10:33/mi) 114/123bpm [1204b/mi] 6cal 5.68/5.82mph
22) 0.04mi - 50(18:51/mi) 113/125bpm [2129b/mi] 5cal 3.18/5.61mph
23) 0.09mi - 1:00(11:43/mi) 116/128bpm [1359b/mi] 6cal 5.12/6.01mph
24) 0.04mi - 50(21:02/mi) 121/128bpm [2545b/mi] 6cal 2.85/5.09mph
25) 0.1mi - 1:00(10:06/mi) 117/129bpm [1181b/mi] 6cal 5.94/6.01mph
26) 0.04mi - 50(20:08/mi) 125/130bpm [2517b/mi] 7cal 2.98/6.01mph
27) 0.09mi - 1:00(10:44/mi) 121/133bpm [1299b/mi] 7cal 5.59/5.91mph
28) 0.04mi - 50(22:11/mi) 128/136bpm [2840b/mi] 7cal 2.7/5.61mph
29) 0.1mi - 1:00(10:16/mi) 122/134bpm [1252b/mi] 7cal 5.85/6.07mph
30) 0.03mi - 42(21:29/mi) 126/135bpm [2707b/mi] 6cal 2.79/6.05mph

1) 1mi - 22:10(22:10/mi) 92/130bpm [2039b/mi] 96cal 57/63rpm 2.71/3.09mph
2) 0.05mi - 1:10(21:57/mi) 93/96bpm [2041b/mi] 4cal 60/67rpm 2.73/3.01mph

RHR 51

1) 1mi - 11:15(11:15/mi) 126/139bpm [1417b/mi] 99cal 5.33/5.91mph
2) 0.25mi - 2:47(11:08/mi) 137/140bpm [1526b/mi] 27cal 5.39/5.57mph

1) 1mi - 21:59(21:59/mi) 86/115bpm [1891b/mi] 84cal 57/65rpm 2.73/3.34mph
2) 1mi - 21:22(21:22/mi) 84/106bpm [1795b/mi] 66cal 57/66rpm 2.81/3.57mph
3) 0.03mi - 42(21:46/mi) 82/83bpm [1784b/mi] 2cal 57/58rpm 2.76/3.01mph

1) 0.65mi - 13:45(21:09/mi) 93/127bpm [1966b/mi] 64cal 59/62rpm 2.84/3.51mph

RHR 58

Not much time today

1) 1mi - 11:31(11:31/mi) 123/135bpm [1417b/mi] 100cal 5.21/5.57mph
2) 0.01mi - 4(8:40/mi) 134/135bpm [1162b/mi] 6.92/5.47mph

1) 0.6mi - 13:23(22:16/mi) 86/104bpm [1915b/mi] 52cal 57/65rpm 2.69/3.65mph

RHR 55

Run walk to do a longer distance. Sub 13 so thats good

1) 0.09mi - 1:00(11:43/mi) 112/136bpm [1312b/mi] 6cal 5.12/5.3mph
2) 0.05mi - 50(17:21/mi) 122/138bpm [2116b/mi] 7cal 3.46/5.28mph
3) 0.09mi - 1:00(11:19/mi) 117/130bpm [1324b/mi] 7cal 5.3/5.74mph
4) 0.04mi - 50(19:43/mi) 117/124bpm [2306b/mi] 6cal 3.04/5.59mph
5) 0.09mi - 1:00(10:43/mi) 115/124bpm [1233b/mi] 7cal 5.59/6.01mph
6) 0.04mi - 50(19:37/mi) 121/126bpm [2374b/mi] 7cal 3.06/5.76mph
7) 0.09mi - 1:00(10:36/mi) 116/128bpm [1229b/mi] 7cal 5.66/6.14mph
8) 0.05mi - 50(17:53/mi) 122/127bpm [2182b/mi] 7cal 3.36/5.99mph
9) 0.09mi - 1:00(10:44/mi) 117/129bpm [1256b/mi] 7cal 5.59/5.99mph
10) 0.04mi - 50(19:40/mi) 121/131bpm [2379b/mi] 7cal 3.05/5.8mph
11) 0.1mi - 1:00(10:26/mi) 118/133bpm [1230b/mi] 7cal 5.75/6.03mph
12) 0.04mi - 50(20:12/mi) 124/136bpm [2506b/mi] 7cal 2.97/6.03mph
13) 0.1mi - 1:00(9:56/mi) 120/130bpm [1193b/mi] 8cal 6.04/6.8mph
14) 0.04mi - 50(19:44/mi) 124/132bpm [2446b/mi] 7cal 3.04/5.95mph
15) 0.1mi - 1:00(10:14/mi) 119/129bpm [1217b/mi] 7cal 5.87/6.07mph
16) 0.04mi - 50(19:49/mi) 120/132bpm [2377b/mi] 6cal 3.03/6.01mph
17) 0.1mi - 1:00(10:01/mi) 117/131bpm [1172b/mi] 6cal 5.99/6.28mph
18) 0.04mi - 50(19:20/mi) 122/133bpm [2359b/mi] 7cal 3.1/6.14mph
19) 0.1mi - 1:00(9:40/mi) 118/128bpm [1141b/mi] 7cal 6.21/6.28mph
20) 0.04mi - 50(20:37/mi) 123/128bpm [2537b/mi] 6cal 2.91/6.24mph
21) 0.1mi - 1:00(9:57/mi) 120/132bpm [1195b/mi] 7cal 6.03/6.39mph
22) 0.04mi - 50(21:43/mi) 126/133bpm [2737b/mi] 7cal 2.76/6.01mph
23) 0.1mi - 1:00(10:21/mi) 118/131bpm [1221b/mi] 6cal 5.8/6.07mph
24) 0.05mi - 50(18:07/mi) 127/132bpm [2301b/mi] 7cal 3.31/6.05mph
25) 0.1mi - 1:00(9:46/mi) 121/135bpm [1182b/mi] 7cal 6.14/6.53mph
26) 0.04mi - 50(18:56/mi) 128/135bpm [2423b/mi] 7cal 3.17/6.3mph
27) 0.1mi - 1:00(9:59/mi) 125/141bpm [1248b/mi] 8cal 6.01/6.3mph
28) 0.04mi - 50(19:30/mi) 132/140bpm [2574b/mi] 7cal 3.08/6.28mph
29) 0.1mi - 1:00(10:06/mi) 127/134bpm [1282b/mi] 8cal 5.94/6.22mph
30) 0.05mi - 50(18:28/mi) 131/137bpm [2420b/mi] 7cal 3.25/6.07mph
31) 0.1mi - 1:00(9:48/mi) 126/135bpm [1234b/mi] 8cal 6.13/6.51mph
32) 0.04mi - 50(18:46/mi) 130/136bpm [2440b/mi] 7cal 3.2/6.28mph
33) 0.1mi - 1:00(10:12/mi) 129/144bpm [1315b/mi] 8cal 5.89/6.45mph
34) 0.05mi - 50(18:14/mi) 142/146bpm [2589b/mi] 8cal 3.29/6.12mph
35) 0.1mi - 1:00(9:53/mi) 135/144bpm [1334b/mi] 9cal 6.07/6.22mph
36) 0.04mi - 50(20:44/mi) 138/146bpm [2862b/mi] 8cal 2.89/6.22mph
37) 0.1mi - 1:00(9:50/mi) 129/141bpm [1269b/mi] 8cal 6.1/6.41mph
38) 0.04mi - 50(18:55/mi) 133/142bpm [2516b/mi] 7cal 3.17/6.2mph
39) 0.06mi - 33(9:43/mi) 126/131bpm [1224b/mi] 4cal 6.18/6.07mph

RHR 59

It was the Southend 10km today a race I've done many times though last one about 12 years ago. I had planned on entering this year but didn't.

So spur of the moment I thought I'd do 10km today locally. A run walk had to be

5km out in 38:50 and 5km back though not all completely the same run

TE 4.2
41 hours recovery 😂

Decided 1) 0.1mi - 1:15(12:03/mi) 110/134bpm [1325b/mi] 8cal 4.98/5.76mph
2) 0.04mi - 45(19:01/mi) 119/127bpm [2263b/mi] 6cal 3.16/5.05mph
3) 0.12mi - 1:15(10:34/mi) 122/145bpm [1288b/mi] 10cal 5.68/5.72mph
4) 0.04mi - 45(20:29/mi) 126/131bpm [2580b/mi] 6cal 2.93/5.66mph
5) 0.12mi - 1:15(10:14/mi) 122/131bpm [1248b/mi] 10cal 5.87/6.01mph
6) 0.04mi - 45(19:24/mi) 127/131bpm [2463b/mi] 7cal 3.09/5.74mph
7) 0.12mi - 1:15(10:29/mi) 127/151bpm [1332b/mi] 11cal 5.72/6.24mph
8) 0.04mi - 45(18:43/mi) 131/138bpm [2451b/mi] 7cal 3.21/5.72mph
9) 0.12mi - 1:15(10:23/mi) 130/142bpm [1351b/mi] 11cal 5.78/6.22mph
10) 0.04mi - 45(18:57/mi) 135/138bpm [2558b/mi] 7cal 3.17/5.78mph
11) 0.12mi - 1:15(10:39/mi) 130/147bpm [1384b/mi] 11cal 5.63/5.91mph
12) 0.04mi - 45(20:17/mi) 129/137bpm [2617b/mi] 6cal 2.96/5.74mph
13) 0.12mi - 1:15(10:41/mi) 127/140bpm [1358b/mi] 11cal 5.61/5.76mph
14) 0.04mi - 45(18:36/mi) 126/130bpm [2344b/mi] 6cal 3.23/5.76mph
15) 0.13mi - 1:15(9:47/mi) 127/140bpm [1242b/mi] 10cal 6.14/6.32mph
16) 0.04mi - 45(19:05/mi) 132/137bpm [2519b/mi] 7cal 3.14/6.12mph
17) 0.12mi - 1:15(10:18/mi) 131/141bpm [1349b/mi] 11cal 5.83/6.3mph
18) 0.04mi - 45(19:29/mi) 126/138bpm [2455b/mi] 6cal 3.08/5.76mph
19) 0.13mi - 1:15(9:49/mi) 129/140bpm [1267b/mi] 10cal 6.11/6.2mph
20) 0.03mi - 45(21:30/mi) 132/137bpm [2837b/mi] 7cal 2.79/6.18mph
21) 0.12mi - 1:15(10:04/mi) 130/139bpm [1308b/mi] 11cal 5.96/6.28mph
22) 0.04mi - 45(20:36/mi) 134/140bpm [2761b/mi] 7cal 2.91/6.03mph
23) 0.12mi - 1:15(10:11/mi) 130/143bpm [1325b/mi] 10cal 5.89/6.14mph
24) 0.04mi - 45(20:08/mi) 135/142bpm [2717b/mi] 7cal 2.98/5.89mph
25) 0.11mi - 1:15(11:09/mi) 130/150bpm [1449b/mi] 11cal 5.38/5.93mph
26) 0.04mi - 45(17:14/mi) 130/134bpm [2240b/mi] 6cal 3.48/5.38mph
27) 0.13mi - 1:15(9:51/mi) 132/140bpm [1300b/mi] 11cal 6.09/6.43mph
28) 0.04mi - 45(18:57/mi) 132/137bpm [2502b/mi] 7cal 3.17/6.45mph
29) 0.13mi - 1:15(9:43/mi) 131/141bpm [1274b/mi] 11cal 6.17/6.68mph
30) 0.04mi - 45(20:05/mi) 139/144bpm [2791b/mi] 7cal 2.99/6.2mph
31) 0.13mi - 1:15(9:51/mi) 137/147bpm [1348b/mi] 11cal 6.1/6.16mph
32) 0.04mi - 45(19:59/mi) 142/147bpm [2837b/mi] 7cal 3/6.07mph
33) 0.13mi - 1:15(9:59/mi) 138/149bpm [1377b/mi] 12cal 6.01/6.3mph
34) 0.03mi - 45(23:21/mi) 145/152bpm [3385b/mi] 7cal 2.57/6.01mph
35) 0.12mi - 1:15(10:50/mi) 143/158bpm [1550b/mi] 12cal 5.54/5.82mph
36) 0.03mi - 45(22:11/mi) 150/157bpm [3328b/mi] 8cal 2.7/5.47mph
37) 0.13mi - 1:15(9:44/mi) 140/152bpm [1362b/mi] 12cal 6.16/6.22mph
38) 0.04mi - 45(20:16/mi) 138/146bpm [2797b/mi] 7cal 2.96/6.24mph
39) 0.13mi - 1:15(9:55/mi) 133/152bpm [1319b/mi] 10cal 6.05/6.35mph
40) 0.04mi - 45(21:09/mi) 144/150bpm [3045b/mi] 7cal 2.84/6.24mph
41) 0.12mi - 1:15(10:34/mi) 134/144bpm [1417b/mi] 11cal 5.68/6.07mph
42) 0.04mi - 45(21:05/mi) 140/144bpm [2952b/mi] 7cal 2.85/5.99mph
43) 0.13mi - 1:15(9:47/mi) 138/149bpm [1350b/mi] 11cal 6.13/6.2mph
44) 0.04mi - 45(18:03/mi) 146/152bpm [2635b/mi] 7cal 3.32/6.12mph
45) 0.14mi - 1:15(9:13/mi) 139/160bpm [1280b/mi] 12cal 6.51/6.76mph
46) 0.04mi - 45(20:25/mi) 138/140bpm [2816b/mi] 7cal 2.94/6.62mph
47) 0.13mi - 1:15(9:19/mi) 141/156bpm [1314b/mi] 11cal 6.44/6.82mph
48) 0.04mi - 45(17:48/mi) 150/156bpm [2670b/mi] 8cal 3.37/6.53mph
49) 0.13mi - 1:15(9:55/mi) 143/152bpm [1417b/mi] 12cal 6.05/6.24mph
50) 0.06mi - 45(12:57/mi) 150/154bpm [1942b/mi] 8cal 4.63/6.26mph
51) 0.12mi - 1:15(10:04/mi) 151/158bpm [1519b/mi] 13cal 5.96/6.62mph
52) 0.04mi - 45(19:50/mi) 152/158bpm [3015b/mi] 8cal 3.02/5.7mph
53) 0.12mi - 1:15(10:13/mi) 149/154bpm [1522b/mi] 13cal 5.87/6.1mph
54) 0.04mi - 45(18:33/mi) 145/154bpm [2690b/mi] 7cal 3.23/6.01mph
55) 0.13mi - 1:15(9:28/mi) 138/147bpm [1306b/mi] 11cal 6.34/6.51mph
56) 0.03mi - 45(21:36/mi) 142/147bpm [3067b/mi] 7cal 2.78/6.3mph
57) 0.12mi - 1:15(10:06/mi) 137/148bpm [1384b/mi] 10cal 5.94/6.2mph
58) 0.04mi - 45(20:26/mi) 143/148bpm [2923b/mi] 7cal 2.93/6.12mph
59) 0.12mi - 1:15(10:12/mi) 139/149bpm [1418b/mi] 11cal 5.88/6.05mph
60) 0.04mi - 45(19:00/mi) 145/149bpm [2754b/mi] 7cal 3.16/5.89mph
61) 0.13mi - 1:15(9:45/mi) 141/152bpm [1376b/mi] 12cal 6.15/6.41mph
62) 0.04mi - 45(20:08/mi) 144/151bpm [2899b/mi] 7cal 2.98/6.3mph
63) 0.12mi - 1:15(10:08/mi) 141/151bpm [1429b/mi] 12cal 5.92/6.41mph
64) 0.04mi - 45(19:02/mi) 145/149bpm [2759b/mi] 7cal 3.15/6.05mph
65) 0.12mi - 1:15(10:36/mi) 143/151bpm [1515b/mi] 12cal 5.66/5.93mph
66) 0.04mi - 45(19:38/mi) 147/153bpm [2886b/mi] 7cal 3.06/5.76mph
67) 0.13mi - 1:15(9:49/mi) 140/148bpm [1374b/mi] 11cal 6.12/6.32mph
68) 0.04mi - 45(18:52/mi) 143/151bpm [2698b/mi] 7cal 3.18/6.07mph
69) 0.13mi - 1:15(9:57/mi) 140/146bpm [1393b/mi] 11cal 6.03/6.41mph
70) 0.04mi - 45(20:52/mi) 143/145bpm [2985b/mi] 7cal 2.87/6.12mph
71) 0.13mi - 1:15(9:49/mi) 140/148bpm [1375b/mi] 11cal 6.11/6.37mph
72) 0.04mi - 45(20:07/mi) 141/147bpm [2836b/mi] 7cal 2.98/6.37mph
73) 0.12mi - 1:15(10:36/mi) 144/157bpm [1526b/mi] 11cal 5.66/6.37mph
74) 0.04mi - 45(20:26/mi) 154/158bpm [3146b/mi] 8cal 2.94/5.91mph
75) 0.12mi - 1:15(10:03/mi) 147/154bpm [1477b/mi] 12cal 5.97/6.2mph
76) 0.05mi - 45(16:21/mi) 148/155bpm [2419b/mi] 7cal 3.67/6.22mph
77) 0.09mi - 54(10:31/mi) 146/149bpm [1536b/mi] 9cal 5.7/6.26mph

1) 1mi - 21:53(21:53/mi) 104/119bpm [2276b/mi] 133cal 57/64rpm 2.74/3.34mph
2) 0.06mi - 1:13(20:14/mi) 105/109bpm [2124b/mi] 6cal 59/65rpm 2.97/3.95mph

RHR 53

Shorter easy/recovery

1) 0.12mi - 1:15(10:43/mi) 119/154bpm [1276b/mi] 9cal 5.59/5.82mph
2) 0.04mi - 45(18:19/mi) 131/133bpm [2399b/mi] 7cal 3.27/5.7mph
3) 0.11mi - 1:15(11:20/mi) 129/143bpm [1462b/mi] 11cal 5.29/5.53mph
4) 0.04mi - 45(17:58/mi) 129/140bpm [2317b/mi] 7cal 3.34/5.51mph
5) 0.11mi - 1:15(11:01/mi) 129/139bpm [1420b/mi] 11cal 5.45/5.85mph
6) 0.04mi - 45(17:12/mi) 132/137bpm [2271b/mi] 7cal 3.49/5.49mph
7) 0.12mi - 1:15(10:49/mi) 130/138bpm [1405b/mi] 11cal 5.55/5.68mph
8) 0.04mi - 45(18:05/mi) 134/139bpm [2423b/mi] 7cal 3.32/5.72mph
9) 0.12mi - 1:15(10:50/mi) 129/142bpm [1397b/mi] 11cal 5.54/6.53mph
10) 0.03mi - 45(21:51/mi) 137/142bpm [2993b/mi] 7cal 2.75/5.43mph
11) 0.12mi - 1:15(10:16/mi) 133/145bpm [1366b/mi] 11cal 5.84/6.2mph
12) 0.04mi - 45(20:54/mi) 140/145bpm [2926b/mi] 7cal 2.87/5.82mph
13) 0.12mi - 1:15(10:17/mi) 135/148bpm [1387b/mi] 11cal 5.84/6.22mph
14) 0.03mi - 45(21:57/mi) 144/153bpm [3161b/mi] 7cal 2.73/5.85mph
15) 0.12mi - 1:15(10:30/mi) 137/147bpm [1439b/mi] 12cal 5.71/5.91mph
16) 0.04mi - 45(19:34/mi) 141/149bpm [2758b/mi] 7cal 3.07/5.91mph
17) 0.12mi - 1:15(10:27/mi) 134/142bpm [1400b/mi] 11cal 5.74/6.35mph
18) 0.04mi - 45(20:42/mi) 140/145bpm [2897b/mi] 7cal 2.9/5.76mph
19) 0.12mi - 1:15(10:21/mi) 136/148bpm [1408b/mi] 12cal 5.8/6.2mph
20) 0.03mi - 45(22:04/mi) 142/148bpm [3134b/mi] 7cal 2.72/5.85mph
21) 0.12mi - 1:15(10:30/mi) 140/150bpm [1469b/mi] 12cal 5.72/6.01mph
22) 0.04mi - 45(19:06/mi) 148/151bpm [2826b/mi] 7cal 3.14/5.89mph
23) 0.12mi - 1:15(10:28/mi) 142/153bpm [1487b/mi] 12cal 5.73/5.89mph
24) 0.04mi - 45(20:57/mi) 151/154bpm [3164b/mi] 8cal 2.86/5.85mph
25) 0.12mi - 1:15(10:01/mi) 146/152bpm [1464b/mi] 12cal 5.99/6.26mph
26) 0.01mi - 7(20:27/mi) 150/151bpm [3067b/mi] 1cal 2.93/6.26mph

RHR 59

Slept okish

Decided on a 30 30 pattern though in the second half I ran straight for a few minutes due to a brief shower.

1) 0.04mi - 30(11:24/mi) 117/144bpm [1334b/mi] 3cal 5.26/5.78mph
2) 0.03mi - 30(18:30/mi) 128/151bpm [2368b/mi] 4cal 3.24/5.66mph
3) 0.05mi - 30(9:57/mi) 118/123bpm [1175b/mi] 4cal 6.03/5.91mph
4) 0.03mi - 30(17:25/mi) 121/124bpm [2107b/mi] 4cal 3.45/5.87mph
5) 0.05mi - 30(10:25/mi) 117/120bpm [1220b/mi] 4cal 5.76/6.14mph
6) 0.03mi - 30(16:55/mi) 119/124bpm [2013b/mi] 4cal 3.55/5.95mph
7) 0.05mi - 30(9:51/mi) 117/120bpm [1153b/mi] 4cal 6.09/6.35mph
8) 0.03mi - 30(15:48/mi) 119/121bpm [1880b/mi] 4cal 3.8/6.16mph
9) 0.05mi - 30(10:38/mi) 114/120bpm [1211b/mi] 3cal 5.65/5.99mph
10) 0.03mi - 30(18:24/mi) 120/122bpm [2208b/mi] 4cal 3.26/5.99mph
11) 0.05mi - 30(10:35/mi) 118/129bpm [1249b/mi] 3cal 5.67/6.05mph
12) 0.03mi - 30(19:18/mi) 125/129bpm [2412b/mi] 4cal 3.11/5.95mph
13) 0.05mi - 30(10:20/mi) 110/122bpm [1136b/mi] 3cal 5.81/5.95mph
14) 0.03mi - 30(17:40/mi) 123/130bpm [2173b/mi] 4cal 3.4/5.97mph
15) 0.05mi - 30(9:59/mi) 121/128bpm [1209b/mi] 4cal 6.01/6.18mph
16) 0.03mi - 30(18:57/mi) 126/129bpm [2387b/mi] 4cal 3.17/6.12mph
17) 0.04mi - 30(11:19/mi) 120/130bpm [1359b/mi] 4cal 5.3/5.47mph
18) 0.03mi - 30(16:58/mi) 128/131bpm [2172b/mi] 4cal 3.54/5.47mph
19) 0.05mi - 30(9:51/mi) 126/133bpm [1240b/mi] 4cal 6.1/6.39mph
20) 0.03mi - 30(18:26/mi) 133/135bpm [2452b/mi] 4cal 3.25/6.22mph
21) 0.05mi - 30(10:45/mi) 128/132bpm [1376b/mi] 4cal 5.58/6.24mph
22) 0.03mi - 30(18:04/mi) 129/131bpm [2332b/mi] 4cal 3.32/5.76mph
23) 0.05mi - 30(9:07/mi) 126/134bpm [1149b/mi] 4cal 6.58/6.64mph
24) 0.03mi - 30(19:45/mi) 132/134bpm [2607b/mi] 4cal 3.04/6.53mph
25) 0.05mi - 30(9:38/mi) 129/135bpm [1242b/mi] 4cal 6.23/6.91mph
26) 0.02mi - 30(20:37/mi) 141/191bpm [2908b/mi] 4cal 2.91/6.32mph
27) 0.05mi - 30(9:07/mi) 152/189bpm [1386b/mi] 5cal 6.58/6.66mph
28) 0.03mi - 30(17:25/mi) 133/134bpm [2316b/mi] 4cal 3.44/6.41mph
29) 0.05mi - 30(10:30/mi) 130/132bpm [1365b/mi] 4cal 5.72/6.22mph
30) 0.03mi - 30(15:59/mi) 132/139bpm [2110b/mi] 4cal 3.75/6.07mph
31) 0.05mi - 30(10:34/mi) 131/136bpm [1385b/mi] 4cal 5.68/5.91mph
32) 0.03mi - 30(15:53/mi) 138/149bpm [2192b/mi] 4cal 3.78/5.95mph
33) 0.05mi - 30(10:42/mi) 134/136bpm [1434b/mi] 4cal 5.61/6.26mph
34) 0.05mi - 30(9:34/mi) 140/146bpm [1340b/mi] 4cal 6.27/6.26mph
35) 0.05mi - 30(9:23/mi) 146/150bpm [1369b/mi] 5cal 6.4/6.24mph
36) 0.05mi - 30(9:49/mi) 149/153bpm [1463b/mi] 5cal 6.11/6.24mph
37) 0.05mi - 30(9:49/mi) 152/155bpm [1491b/mi] 5cal 6.12/6.22mph
38) 0.03mi - 30(18:20/mi) 149/153bpm [2731b/mi] 5cal 3.27/6.14mph
39) 0.05mi - 30(10:44/mi) 141/145bpm [1514b/mi] 5cal 5.59/6.07mph
40) 0.03mi - 30(19:10/mi) 143/148bpm [2740b/mi] 5cal 3.13/5.78mph
41) 0.05mi - 30(9:49/mi) 137/142bpm [1345b/mi] 4cal 6.11/6.41mph
42) 0.03mi - 30(17:32/mi) 138/143bpm [2419b/mi] 4cal 3.42/6.14mph
43) 0.05mi - 30(10:23/mi) 136/138bpm [1412b/mi] 4cal 5.78/6.32mph
44) 0.03mi - 30(17:21/mi) 131/142bpm [2273b/mi] 4cal 3.46/6.26mph
45) 0.05mi - 30(9:45/mi) 130/135bpm [1267b/mi] 4cal 6.16/6.47mph
46) 0.03mi - 30(16:57/mi) 136/141bpm [2305b/mi] 4cal 3.54/6.28mph
47) 0.05mi - 30(10:04/mi) 126/138bpm [1268b/mi] 3cal 5.96/6.35mph
48) 0.03mi - 30(17:19/mi) 136/139bpm [2354b/mi] 4cal 3.47/6.26mph
49) 0.05mi - 30(9:48/mi) 131/134bpm [1283b/mi] 4cal 6.12/6.47mph
50) 0.03mi - 30(17:24/mi) 135/140bpm [2349b/mi] 4cal 3.45/6.37mph
51) 0.05mi - 30(10:41/mi) 136/142bpm [1454b/mi] 4cal 5.61/6.24mph
52) 0.01mi - 7(9:07/mi) 141/144bpm [1285b/mi] 1cal 6.58/6.24mph

RHR 68

Busy 2 nights at work

Didnt sleep well woke too early so run walk it was

I know the pace i run doesnt matter but for this ratio a pace of about 13:10/13:15 is my sort of default time faster or slower tells me how im doing so the run itself not too bad

Went to bed again after just under 2 hours so feel a bit betterc

1) 0.08mi - 1:00(11:51/mi) 107/140bpm [1269b/mi] 6cal 5.06/5.59mph
2) 0.04mi - 50(19:15/mi) 129/135bpm [2484b/mi] 7cal 3.12/5.32mph
3) 0.09mi - 1:00(11:29/mi) 118/127bpm [1355b/mi] 8cal 5.23/5.43mph
4) 0.04mi - 50(20:02/mi) 124/127bpm [2484b/mi] 7cal 3/5.41mph
5) 0.09mi - 1:00(10:48/mi) 118/124bpm [1275b/mi] 8cal 5.55/5.85mph
6) 0.04mi - 50(20:00/mi) 118/125bpm [2361b/mi] 6cal 3/5.72mph
7) 0.09mi - 1:00(11:04/mi) 113/124bpm [1250b/mi] 6cal 5.42/5.66mph
8) 0.04mi - 50(19:33/mi) 118/126bpm [2307b/mi] 7cal 3.07/5.68mph
9) 0.1mi - 1:00(10:27/mi) 114/128bpm [1190b/mi] 7cal 5.75/6.07mph
10) 0.05mi - 50(18:30/mi) 120/127bpm [2220b/mi] 7cal 3.24/6.07mph
11) 0.09mi - 1:00(10:50/mi) 117/131bpm [1267b/mi] 7cal 5.54/5.95mph
12) 0.04mi - 50(21:02/mi) 125/129bpm [2630b/mi] 7cal 2.85/5.68mph
13) 0.09mi - 1:00(10:39/mi) 120/131bpm [1277b/mi] 7cal 5.64/5.72mph
14) 0.04mi - 50(20:13/mi) 125/129bpm [2527b/mi] 7cal 2.97/5.76mph
15) 0.09mi - 1:00(10:39/mi) 118/128bpm [1257b/mi] 7cal 5.63/6.35mph
16) 0.04mi - 50(20:23/mi) 124/128bpm [2527b/mi] 7cal 2.94/5.89mph
17) 0.09mi - 1:00(10:58/mi) 123/162bpm [1350b/mi] 7cal 5.47/6.3mph
18) 0.04mi - 50(21:01/mi) 127/155bpm [2670b/mi] 7cal 2.85/5.7mph
19) 0.09mi - 1:00(10:40/mi) 118/132bpm [1260b/mi] 7cal 5.62/5.8mph
20) 0.04mi - 50(18:36/mi) 126/131bpm [2344b/mi] 7cal 3.23/5.7mph
21) 0.1mi - 1:00(10:30/mi) 125/132bpm [1312b/mi] 8cal 5.72/6.01mph
22) 0.01mi - 8(12:28/mi) 133/134bpm [1657b/mi] 1cal 4.81/5.91mph

1) 1mi - 22:58(22:58/mi) 95/112bpm [2182b/mi] 108cal 61/68rpm 2.61/4.36mph
2) 0.13mi - 2:48(21:42/mi) 93/94bpm [2018b/mi] 10cal 61/65rpm 2.76/4.19mph

1) 1mi - 21:42(21:42/mi) 92/120bpm [1997b/mi] 94cal 58/65rpm 2.76/3.34mph
2) 0.65mi - 12:10(18:35/mi) 97/123bpm [1803b/mi] 54cal 58/63rpm 3.23/5.89mph

RHR 54

Run walk felt better

Sub 13 1) 0.1mi - 1:00(9:47/mi) 104/117bpm [1017b/mi] 6cal 6.14/6.03mph
2) 0.04mi - 50(19:00/mi) 117/126bpm [2223b/mi] 6cal 3.16/6.1mph
3) 0.09mi - 1:00(10:42/mi) 106/127bpm [1134b/mi] 6cal 5.61/5.8mph
4) 0.05mi - 50(16:49/mi) 119/126bpm [2001b/mi] 7cal 3.57/5.61mph
5) 0.1mi - 1:00(10:08/mi) 113/124bpm [1146b/mi] 7cal 5.92/6.01mph
6) 0.05mi - 50(17:16/mi) 120/126bpm [2072b/mi] 7cal 3.47/5.82mph
7) 0.07mi - 1:00(14:12/mi) 115/125bpm [1633b/mi] 7cal 4.22/6.3mph
8) 0.04mi - 50(19:20/mi) 116/124bpm [2243b/mi] 6cal 3.1/6.16mph
9) 0.09mi - 1:00(10:37/mi) 115/130bpm [1220b/mi] 7cal 5.65/5.68mph
10) 0.04mi - 50(20:05/mi) 124/130bpm [2490b/mi] 7cal 2.99/5.66mph
11) 0.1mi - 1:00(10:21/mi) 121/133bpm [1252b/mi] 8cal 5.8/6.37mph
12) 0.04mi - 50(19:28/mi) 128/135bpm [2491b/mi] 7cal 3.08/5.93mph
13) 0.1mi - 1:00(10:01/mi) 118/126bpm [1183b/mi] 7cal 5.99/6.18mph
14) 0.04mi - 50(18:52/mi) 122/135bpm [2301b/mi] 7cal 3.18/5.93mph
15) 0.1mi - 1:00(10:00/mi) 125/133bpm [1250b/mi] 8cal 6/6.26mph
16) 0.05mi - 50(18:21/mi) 129/134bpm [2368b/mi] 7cal 3.27/6.14mph
17) 0.09mi - 1:00(10:42/mi) 125/134bpm [1338b/mi] 8cal 5.6/6.18mph
18) 0.05mi - 50(17:50/mi) 130/138bpm [2318b/mi] 7cal 3.36/6.01mph
19) 0.1mi - 1:00(10:25/mi) 124/134bpm [1292b/mi] 8cal 5.76/6.14mph
20) 0.04mi - 50(20:03/mi) 129/134bpm [2586b/mi] 7cal 2.99/6.01mph
21) 0.1mi - 1:00(10:09/mi) 126/139bpm [1280b/mi] 8cal 5.91/6.14mph
22) 0.04mi - 50(20:04/mi) 131/138bpm [2629b/mi] 7cal 2.99/6.16mph
23) 0.1mi - 1:00(9:38/mi) 128/137bpm [1234b/mi] 8cal 6.23/6.24mph
24) 0.04mi - 50(19:05/mi) 130/137bpm [2480b/mi] 7cal 3.15/6.26mph
25) 0.09mi - 1:00(10:41/mi) 128/142bpm [1367b/mi] 8cal 5.62/6.2mph
26) 0.04mi - 50(18:33/mi) 134/140bpm [2485b/mi] 8cal 3.23/5.68mph
27) 0.1mi - 1:00(10:09/mi) 130/141bpm [1321b/mi] 8cal 5.91/5.95mph
28) 0.05mi - 50(17:46/mi) 132/139bpm [2345b/mi] 7cal 3.38/5.99mph
29) 0.1mi - 1:00(10:30/mi) 128/137bpm [1343b/mi] 8cal 5.72/5.95mph
30) 0.05mi - 50(18:11/mi) 132/135bpm [2400b/mi] 7cal 3.3/5.87mph
31) 0.1mi - 1:00(10:00/mi) 133/144bpm [1331b/mi] 9cal 5.99/6.18mph
32) 0.04mi - 50(19:11/mi) 134/144bpm [2571b/mi] 8cal 3.13/6.18mph
33) 0.1mi - 1:00(9:58/mi) 131/144bpm [1306b/mi] 8cal 6.02/6.26mph
34) 0.04mi - 50(21:56/mi) 137/140bpm [3005b/mi] 8cal 2.74/6.14mph
35) 0.1mi - 1:00(10:24/mi) 135/144bpm [1403b/mi] 9cal 5.77/6.05mph
36) 0.05mi - 50(18:23/mi) 139/146bpm [2556b/mi] 8cal 3.26/6.05mph
37) 0.1mi - 1:00(10:20/mi) 136/174bpm [1406b/mi] 9cal 5.8/6.07mph
38) 0mi - 2(9:38/mi) 171/172bpm [1648b/mi] 6.22/5.8mph

1) 1mi - 22:30(22:30/mi) 86/116bpm [1935b/mi] 85cal 57/66rpm 2.67/14.28mph
2) 0.43mi - 9:57(23:10/mi) 95/111bpm [2201b/mi] 42cal 57/64rpm 2.59/3.13mph

RHR 54

Early one today and short dental appointment before work a little chilly but nice if you keep moving

1) 0.09mi - 1:00(10:56/mi) 127/130bpm [1388b/mi] 9cal 5.49/6.89mph
2) 0.04mi - 50(22:06/mi) 105/112bpm [2321b/mi] 5cal 2.72/5.55mph
3) 0.09mi - 1:00(10:49/mi) 106/117bpm [1146b/mi] 6cal 5.55/5.82mph
4) 0.04mi - 50(23:02/mi) 113/121bpm [2602b/mi] 6cal 2.61/5.7mph
5) 0.1mi - 1:00(10:10/mi) 108/116bpm [1098b/mi] 6cal 5.9/5.93mph
6) 0.04mi - 50(21:03/mi) 110/117bpm [2316b/mi] 6cal 2.85/5.91mph
7) 0.1mi - 1:00(10:08/mi) 109/121bpm [1105b/mi] 6cal 5.92/5.99mph
8) 0.04mi - 50(22:42/mi) 115/124bpm [2610b/mi] 6cal 2.64/5.89mph
9) 0.1mi - 1:00(10:11/mi) 109/118bpm [1110b/mi] 6cal 5.89/6.14mph
10) 0.04mi - 50(19:33/mi) 116/120bpm [2268b/mi] 6cal 3.07/5.91mph
11) 0.09mi - 1:00(10:33/mi) 111/123bpm [1171b/mi] 6cal 5.69/6.01mph
12) 0.05mi - 50(18:25/mi) 114/122bpm [2100b/mi] 6cal 3.26/5.85mph
13) 0.1mi - 1:00(10:22/mi) 112/122bpm [1160b/mi] 6cal 5.79/6.14mph
14) 0.04mi - 50(20:46/mi) 115/124bpm [2387b/mi] 6cal 2.89/5.93mph
15) 0.11mi - 1:00(9:28/mi) 109/120bpm [1033b/mi] 6cal 6.33/6.62mph
16) 0.05mi - 50(17:58/mi) 119/126bpm [2137b/mi] 6cal 3.34/6.14mph
17) 0.08mi - 1:00(11:55/mi) 115/128bpm [1371b/mi] 6cal 5.03/5.24mph
18) 0.05mi - 50(18:30/mi) 126/131bpm [2330b/mi] 7cal 3.24/5.3mph
19) 0.1mi - 1:00(10:27/mi) 117/126bpm [1223b/mi] 7cal 5.74/6.24mph
20) 0.04mi - 50(19:51/mi) 121/124bpm [2403b/mi] 6cal 3.02/5.91mph
21) 0.1mi - 1:00(10:05/mi) 117/128bpm [1180b/mi] 7cal 5.95/6.3mph
22) 0.04mi - 50(21:05/mi) 122/128bpm [2573b/mi] 7cal 2.85/6.2mph
23) 0.1mi - 1:00(10:09/mi) 117/128bpm [1188b/mi] 6cal 5.91/6.32mph
24) 0.04mi - 50(19:50/mi) 124/130bpm [2459b/mi] 7cal 3.02/5.82mph
25) 0.09mi - 1:00(10:38/mi) 116/129bpm [1234b/mi] 6cal 5.64/6.28mph
26) 0.04mi - 50(18:31/mi) 122/130bpm [2260b/mi] 6cal 3.24/5.7mph
27) 0.1mi - 1:00(10:17/mi) 114/127bpm [1171b/mi] 6cal 5.84/5.95mph
28) 0.05mi - 50(18:27/mi) 119/127bpm [2196b/mi] 6cal 3.25/5.78mph
29) 0.09mi - 1:00(10:42/mi) 111/131bpm [1188b/mi] 5cal 5.61/5.97mph
30) 0.04mi - 50(22:44/mi) 123/132bpm [2797b/mi] 6cal 2.64/5.89mph
31) 0.03mi - 25(12:00/mi) 110/114bpm [1321b/mi] 2cal 5/5.24mph

1) 1mi - 24:00(24:00/mi) 90/125bpm [2160b/mi] 99cal 58/63rpm 2.5/4.84mph
2) 0.32mi - 15:04(46:25/mi) 85/94bpm [3946b/mi] 46cal 59/62rpm 1.29/2.92mph

1) 1mi - 22:11(22:11/mi) 92/125bpm [2040b/mi] 100cal 57/65rpm 2.7/3.21mph
2) 0.03mi - 46(22:19/mi) 114/121bpm [2544b/mi] 5cal 59/62rpm 2.69/3.01mph

RHR 58

Alittle further today ¹/¹⁰ marathon 🤣

1) 0.09mi - 1:00(11:28/mi) 100/116bpm [1147b/mi] 5cal 5.23/5.76mph
2) 0.04mi - 50(21:11/mi) 112/118bpm [2373b/mi] 6cal 2.83/5.68mph
3) 0.09mi - 1:00(11:00/mi) 107/118bpm [1178b/mi] 6cal 5.45/5.78mph
4) 0.04mi - 50(21:06/mi) 115/118bpm [2427b/mi] 6cal 2.84/5.45mph
5) 0.09mi - 1:00(10:32/mi) 109/120bpm [1149b/mi] 6cal 5.69/5.99mph
6) 0.05mi - 50(17:52/mi) 113/122bpm [2019b/mi] 6cal 3.36/5.85mph
7) 0.1mi - 1:00(10:18/mi) 110/123bpm [1134b/mi] 6cal 5.82/6.01mph
8) 0.04mi - 50(19:03/mi) 113/121bpm [2153b/mi] 6cal 3.15/5.82mph
9) 0.08mi - 1:00(13:03/mi) 107/120bpm [1396b/mi] 6cal 4.6/5.89mph
10) 0.05mi - 50(18:07/mi) 112/121bpm [2029b/mi] 6cal 3.31/5.85mph
11) 0.09mi - 1:00(10:42/mi) 110/122bpm [1177b/mi] 6cal 5.61/6.51mph
12) 0.04mi - 50(19:33/mi) 118/122bpm [2306b/mi] 6cal 3.07/5.45mph
13) 0.09mi - 1:00(10:33/mi) 116/126bpm [1223b/mi] 7cal 5.69/6.12mph
14) 0.05mi - 50(17:53/mi) 120/126bpm [2146b/mi] 7cal 3.36/5.82mph
15) 0.1mi - 1:00(10:24/mi) 114/127bpm [1185b/mi] 6cal 5.77/6.05mph
16) 0.04mi - 50(20:24/mi) 121/129bpm [2468b/mi] 7cal 2.94/6.05mph
17) 0.09mi - 1:00(11:00/mi) 115/125bpm [1265b/mi] 7cal 5.46/5.89mph
18) 0.05mi - 50(16:25/mi) 120/128bpm [1970b/mi] 6cal 3.66/5.72mph
19) 0.09mi - 1:00(11:24/mi) 114/126bpm [1299b/mi] 6cal 5.27/5.68mph
20) 0.04mi - 50(19:35/mi) 121/131bpm [2370b/mi] 6cal 3.06/5.68mph
21) 0.09mi - 1:00(10:39/mi) 121/135bpm [1288b/mi] 7cal 5.64/5.91mph
22) 0.04mi - 50(19:33/mi) 125/135bpm [2444b/mi] 7cal 3.07/5.76mph
23) 0.08mi - 1:00(12:19/mi) 120/130bpm [1477b/mi] 7cal 4.87/5.47mph
24) 0.05mi - 50(17:10/mi) 126/134bpm [2162b/mi] 7cal 3.5/5.05mph
25) 0.09mi - 1:00(11:28/mi) 121/134bpm [1387b/mi] 7cal 5.23/5.32mph
26) 0.05mi - 50(17:32/mi) 132/140bpm [2313b/mi] 7cal 3.42/5.28mph
27) 0.09mi - 1:00(11:09/mi) 123/138bpm [1371b/mi] 7cal 5.38/5.8mph
28) 0.04mi - 50(19:35/mi) 131/138bpm [2565b/mi] 7cal 3.06/5.72mph
29) 0.09mi - 1:00(11:12/mi) 123/134bpm [1377b/mi] 7cal 5.36/5.7mph
30) 0.04mi - 50(19:10/mi) 128/134bpm [2454b/mi] 7cal 3.13/5.55mph
31) 0.09mi - 1:00(10:43/mi) 121/131bpm [1296b/mi] 7cal 5.6/5.68mph
32) 0.06mi - 50(14:08/mi) 129/131bpm [1823b/mi] 7cal 4.25/5.82mph
33) 0.09mi - 1:00(10:35/mi) 126/133bpm [1333b/mi] 8cal 5.67/5.82mph
34) 0.05mi - 50(18:06/mi) 128/133bpm [2316b/mi] 7cal 3.32/5.8mph
35) 0.1mi - 1:00(10:29/mi) 124/134bpm [1300b/mi] 7cal 5.72/6.22mph
36) 0.04mi - 50(20:08/mi) 127/131bpm [2557b/mi] 7cal 2.98/5.68mph
37) 0.1mi - 1:00(9:36/mi) 122/134bpm [1172b/mi] 7cal 6.25/6.37mph
38) 0.04mi - 50(20:47/mi) 128/134bpm [2660b/mi] 7cal 2.89/6.28mph
39) 0.03mi - 18(8:47/mi) 116/118bpm [1018b/mi] 1cal 6.83/6.59mph

RHR 58

Run walk again and a deci marathon if thats the right phrase.

1) 0.09mi - 1:00(11:42/mi) 107/126bpm [1252b/mi] 6cal 5.13/5.47mph
2) 0.04mi - 50(22:32/mi) 127/133bpm [2863b/mi] 7cal 2.66/5.45mph
3) 0.09mi - 1:00(10:49/mi) 114/122bpm [1232b/mi] 7cal 5.55/5.82mph
4) 0.04mi - 50(21:06/mi) 108/121bpm [2280b/mi] 5cal 2.84/5.82mph
5) 0.09mi - 1:00(10:52/mi) 109/121bpm [1185b/mi] 6cal 5.52/5.95mph
6) 0.04mi - 50(19:01/mi) 116/124bpm [2205b/mi] 6cal 3.16/5.72mph
7) 0.09mi - 1:00(11:30/mi) 111/122bpm [1276b/mi] 6cal 5.22/5.95mph
8) 0.04mi - 50(19:22/mi) 116/123bpm [2246b/mi] 6cal 3.1/5.85mph
9) 0.09mi - 1:00(10:36/mi) 114/122bpm [1209b/mi] 7cal 5.66/5.97mph
10) 0.04mi - 50(19:07/mi) 120/124bpm [2293b/mi] 7cal 3.14/5.76mph
11) 0.09mi - 1:00(10:34/mi) 114/126bpm [1204b/mi] 7cal 5.68/5.78mph
12) 0.04mi - 50(20:03/mi) 117/127bpm [2347b/mi] 6cal 2.99/5.74mph
13) 0.1mi - 1:00(10:23/mi) 116/128bpm [1205b/mi] 7cal 5.78/6.16mph
14) 0.04mi - 50(21:00/mi) 122/128bpm [2561b/mi] 7cal 2.86/5.95mph
15) 0.09mi - 1:00(10:38/mi) 119/136bpm [1265b/mi] 7cal 5.64/5.85mph
16) 0.04mi - 50(19:47/mi) 121/130bpm [2395b/mi] 7cal 3.03/5.76mph
17) 0.1mi - 1:00(10:22/mi) 117/129bpm [1212b/mi] 7cal 5.79/6.01mph
18) 0.04mi - 50(21:00/mi) 125/130bpm [2625b/mi] 7cal 2.86/5.97mph
19) 0.1mi - 1:00(10:02/mi) 120/131bpm [1204b/mi] 7cal 5.98/6.18mph
20) 0.04mi - 50(19:22/mi) 122/131bpm [2363b/mi] 7cal 3.1/6.16mph
21) 0.09mi - 1:00(10:48/mi) 117/129bpm [1264b/mi] 6cal 5.55/6.39mph
22) 0.04mi - 50(18:56/mi) 127/131bpm [2404b/mi] 7cal 3.17/6.14mph
23) 0.1mi - 1:00(10:04/mi) 122/132bpm [1227b/mi] 7cal 5.96/6.16mph
24) 0.04mi - 50(19:59/mi) 126/133bpm [2519b/mi] 7cal 3/6.05mph
25) 0.11mi - 1:00(9:30/mi) 122/131bpm [1160b/mi] 7cal 6.31/6.43mph
26) 0.04mi - 50(20:10/mi) 128/133bpm [2582b/mi] 7cal 2.98/6.39mph
27) 0.1mi - 1:00(9:58/mi) 128/143bpm [1276b/mi] 8cal 6.02/6.51mph
28) 0.04mi - 50(20:33/mi) 137/144bpm [2815b/mi] 8cal 2.92/6.22mph
29) 0.1mi - 1:00(9:56/mi) 131/143bpm [1302b/mi] 8cal 6.04/6.49mph
30) 0.05mi - 50(18:02/mi) 138/144bpm [2488b/mi] 8cal 3.33/5.99mph
31) 0.09mi - 1:00(11:23/mi) 135/158bpm [1536b/mi] 9cal 5.27/5.49mph
32) 0.04mi - 50(18:58/mi) 134/143bpm [2541b/mi] 8cal 3.16/5.32mph
33) 0.1mi - 1:00(10:07/mi) 134/147bpm [1357b/mi] 8cal 5.93/6.32mph
34) 0.05mi - 50(17:38/mi) 141/145bpm [2486b/mi] 8cal 3.4/6.16mph
35) 0.1mi - 1:00(9:39/mi) 136/142bpm [1312b/mi] 9cal 6.22/6.55mph
36) 0.04mi - 50(22:31/mi) 139/146bpm [3130b/mi] 8cal 2.66/6.47mph
37) 0.11mi - 1:00(9:03/mi) 136/150bpm [1231b/mi] 9cal 6.63/6.87mph
38) 0.03mi - 45(21:50/mi) 144/151bpm [3143b/mi] 7cal 2.75/6.74mph

RHR 52

1) 0.08mi - 1:00(12:24/mi) 115/135bpm [1425b/mi] 7cal 4.84/5.3mph
2) 0.05mi - 50(17:34/mi) 118/132bpm [2072b/mi] 7cal 3.42/5.09mph
3) 0.1mi - 1:00(10:18/mi) 116/126bpm [1195b/mi] 7cal 5.82/5.91mph
4) 0.04mi - 50(19:10/mi) 125/130bpm [2397b/mi] 7cal 3.13/5.93mph
5) 0.09mi - 1:00(10:38/mi) 118/127bpm [1254b/mi] 7cal 5.65/6.3mph
6) 0.04mi - 50(18:40/mi) 127/132bpm [2371b/mi] 7cal 3.21/5.61mph
7) 0.09mi - 1:00(10:36/mi) 125/134bpm [1325b/mi] 8cal 5.66/5.78mph
8) 0.05mi - 50(18:08/mi) 134/141bpm [2430b/mi] 8cal 3.31/5.8mph
9) 0.09mi - 1:00(10:48/mi) 125/138bpm [1350b/mi] 8cal 5.55/5.8mph
10) 0.05mi - 50(17:33/mi) 134/140bpm [2353b/mi] 8cal 3.42/5.76mph
11) 0.09mi - 1:00(10:44/mi) 127/140bpm [1363b/mi] 8cal 5.59/5.89mph
12) 0.04mi - 50(20:37/mi) 137/146bpm [2824b/mi] 8cal 2.91/5.89mph
13) 0.1mi - 1:00(10:19/mi) 128/139bpm [1322b/mi] 8cal 5.81/6.01mph
14) 0.04mi - 50(19:18/mi) 132/138bpm [2548b/mi] 7cal 3.11/5.97mph
15) 0.09mi - 1:00(10:47/mi) 128/142bpm [1380b/mi] 8cal 5.57/5.74mph
16) 0.05mi - 50(18:12/mi) 137/141bpm [2494b/mi] 8cal 3.3/5.57mph
17) 0.09mi - 1:00(10:55/mi) 130/144bpm [1418b/mi] 9cal 5.5/5.91mph
18) 0.04mi - 50(19:28/mi) 135/143bpm [2627b/mi] 8cal 3.08/5.85mph
19) 0.1mi - 1:00(10:05/mi) 133/142bpm [1340b/mi] 9cal 5.95/6.12mph
20) 0.04mi - 50(20:00/mi) 136/142bpm [2721b/mi] 8cal 3/6.12mph
21) 0.09mi - 1:00(10:39/mi) 131/142bpm [1395b/mi] 8cal 5.64/5.82mph
22) 0.04mi - 50(19:15/mi) 138/142bpm [2658b/mi] 8cal 3.12/5.72mph
23) 0.09mi - 1:00(10:43/mi) 133/145bpm [1426b/mi] 9cal 5.59/5.82mph
24) 0.05mi - 50(18:14/mi) 137/144bpm [2497b/mi] 8cal 3.29/5.8mph
25) 0.1mi - 1:00(10:05/mi) 134/143bpm [1352b/mi] 9cal 5.95/6.16mph
26) 0.04mi - 50(19:08/mi) 143/145bpm [2736b/mi] 8cal 3.14/6.14mph
27) 0.1mi - 1:00(9:34/mi) 142/157bpm [1358b/mi] 9cal 6.27/6.49mph
28) 0.04mi - 50(18:33/mi) 149/159bpm [2764b/mi] 8cal 3.23/6.43mph
29) 0.1mi - 1:00(9:50/mi) 139/148bpm [1367b/mi] 9cal 6.1/6.41mph
30) 0.05mi - 50(18:21/mi) 146/149bpm [2680b/mi] 8cal 3.27/6.28mph
31) 0.1mi - 1:00(9:57/mi) 137/152bpm [1364b/mi] 9cal 6.03/6.53mph
32) 0.05mi - 50(17:44/mi) 144/150bpm [2554b/mi] 8cal 3.38/6.14mph
33) 0.1mi - 1:00(9:49/mi) 139/151bpm [1366b/mi] 9cal 6.11/6.51mph
34) 0.05mi - 50(18:28/mi) 142/146bpm [2623b/mi] 8cal 3.25/6.18mph
35) 0.1mi - 1:00(10:18/mi) 143/152bpm [1474b/mi] 10cal 5.82/6.28mph
36) 0.04mi - 50(18:32/mi) 146/152bpm [2706b/mi] 8cal 3.24/5.95mph
37) 0.1mi - 1:00(10:19/mi) 140/148bpm [1445b/mi] 9cal 5.81/6.45mph
38) 0.04mi - 50(19:54/mi) 146/149bpm [2905b/mi] 8cal 3.02/5.93mph
39) 0.09mi - 1:00(11:32/mi) 146/158bpm [1683b/mi] 10cal 5.21/5.28mph
40) 0.05mi - 50(17:20/mi) 150/156bpm [2601b/mi] 8cal 3.46/5.24mph
41) 0.1mi - 1:00(10:10/mi) 144/156bpm [1464b/mi] 10cal 5.9/6.62mph
42) 0.05mi - 50(18:03/mi) 148/154bpm [2670b/mi] 8cal 3.33/6.26mph
43) 0.1mi - 1:00(9:54/mi) 148/157bpm [1464b/mi] 10cal 6.06/6.26mph
44) 0.05mi - 50(16:59/mi) 153/162bpm [2598b/mi] 9cal 3.53/6.12mph
45) 0.1mi - 1:00(9:49/mi) 147/157bpm [1442b/mi] 10cal 6.12/6.41mph
46) 0.01mi - 14(17:05/mi) 157/159bpm [2682b/mi] 2cal 3.51/6.26mph

RHR 54

Run home from library

1) 0.87mi - 9:51(11:17/mi) 141/180bpm [1591b/mi] 98cal 5.32/5.91mph

1) 0.92mi - 21:49(23:38/mi) 89/118bpm [2104b/mi] 88cal 58/62rpm 2.54/3.88mph

RHR 54

Run walk to town to get a few bits 1) 0.08mi - 1:00(12:15/mi) 122/130bpm [1495b/mi] 8cal 4.9/5.32mph
2) 0.04mi - 50(19:17/mi) 110/119bpm [2121b/mi] 6cal 3.11/5.34mph
3) 0.09mi - 1:00(11:15/mi) 106/117bpm [1193b/mi] 6cal 5.33/5.51mph
4) 0.04mi - 50(21:10/mi) 112/118bpm [2370b/mi] 6cal 2.84/5.49mph
5) 0.1mi - 1:00(10:19/mi) 109/122bpm [1124b/mi] 6cal 5.82/5.97mph
6) 0.06mi - 50(14:19/mi) 117/122bpm [1675b/mi] 6cal 4.19/5.99mph
7) 0.09mi - 1:00(11:36/mi) 118/127bpm [1368b/mi] 7cal 5.18/6.07mph
8) 0.04mi - 50(19:18/mi) 124/130bpm [2394b/mi] 7cal 3.11/5.34mph
9) 0.09mi - 1:00(10:52/mi) 119/133bpm [1293b/mi] 7cal 5.52/5.85mph
10) 0.04mi - 50(18:51/mi) 122/134bpm [2301b/mi] 7cal 3.18/5.57mph
11) 0.1mi - 1:00(10:12/mi) 122/132bpm [1244b/mi] 8cal 5.89/6.07mph
12) 0.05mi - 50(15:41/mi) 127/134bpm [1991b/mi] 7cal 3.83/5.97mph
13) 0.1mi - 1:00(10:02/mi) 125/135bpm [1254b/mi] 8cal 5.98/5.93mph
14) 0.05mi - 50(17:30/mi) 125/138bpm [2188b/mi] 7cal 3.43/5.97mph
15) 0.1mi - 1:00(10:09/mi) 124/136bpm [1258b/mi] 8cal 5.91/6.12mph
16) 0.05mi - 50(17:45/mi) 129/139bpm [2289b/mi] 7cal 3.38/6.05mph
17) 0.1mi - 1:00(9:58/mi) 125/138bpm [1246b/mi] 8cal 6.02/6.24mph
18) 0.04mi - 50(19:09/mi) 130/137bpm [2490b/mi] 7cal 3.13/6.2mph
19) 0.1mi - 1:00(9:52/mi) 123/134bpm [1213b/mi] 8cal 6.09/6.22mph
20) 0.05mi - 50(17:07/mi) 130/136bpm [2225b/mi] 7cal 3.51/6.26mph
21) 0.11mi - 1:00(9:26/mi) 122/136bpm [1151b/mi] 7cal 6.36/6.78mph
22) 0.04mi - 50(19:14/mi) 133/137bpm [2558b/mi] 7cal 3.12/6.51mph
23) 0.1mi - 1:00(10:03/mi) 126/131bpm [1267b/mi] 8cal 5.97/6.01mph
24) 0.06mi - 50(13:27/mi) 132/135bpm [1774b/mi] 7cal 4.46/6.07mph
25) 0.05mi - 1:00(19:24/mi) 127/133bpm [2463b/mi] 8cal 3.09/5.57mph
26) 0.08mi - 50(10:04/mi) 128/148bpm [1289b/mi] 6cal 5.96/6.32mph
27) 0.08mi - 1:00(12:17/mi) 144/150bpm [1769b/mi] 10cal 4.89/6.45mph
28) 0.05mi - 50(17:51/mi) 134/142bpm [2391b/mi] 7cal 3.36/6.03mph
29) 0.03mi - 20(10:53/mi) 123/128bpm [1339b/mi] 2cal 5.51/6.3mph

RHR 50

Day 200 steak

Tried a new pattern not much time for recovery but that was nice

1) 0.09mi - 1:00(11:24/mi) 109/122bpm [1243b/mi] 6cal 5.26/5.76mph
2) 0.03mi - 30(18:33/mi) 119/123bpm [2208b/mi] 4cal 3.23/5.36mph
3) 0.09mi - 1:00(10:38/mi) 124/130bpm [1319b/mi] 8cal 5.64/5.89mph
4) 0.03mi - 30(17:50/mi) 124/130bpm [2212b/mi] 4cal 3.36/5.7mph
5) 0.1mi - 1:00(10:24/mi) 122/131bpm [1270b/mi] 8cal 5.77/6.05mph
6) 0.03mi - 30(18:37/mi) 127/131bpm [2364b/mi] 4cal 3.22/5.87mph
7) 0.09mi - 1:00(11:30/mi) 125/133bpm [1437b/mi] 8cal 5.22/5.51mph
8) 0.03mi - 30(19:00/mi) 132/134bpm [2509b/mi] 4cal 3.16/5.45mph
9) 0.09mi - 1:00(10:57/mi) 132/137bpm [1446b/mi] 9cal 5.48/5.93mph
10) 0.03mi - 30(17:36/mi) 134/138bpm [2359b/mi] 4cal 3.41/5.68mph
11) 0.09mi - 1:00(10:35/mi) 129/136bpm [1366b/mi] 9cal 5.67/6.07mph
12) 0.03mi - 30(19:39/mi) 135/136bpm [2653b/mi] 4cal 3.05/6.01mph
13) 0.1mi - 1:00(10:23/mi) 132/143bpm [1370b/mi] 9cal 5.78/6.26mph
14) 0.03mi - 30(19:44/mi) 143/146bpm [2822b/mi] 5cal 3.04/6.03mph
15) 0.09mi - 1:00(10:40/mi) 138/146bpm [1473b/mi] 9cal 5.62/6.39mph
16) 0.03mi - 30(15:59/mi) 144/148bpm [2301b/mi] 5cal 3.75/5.76mph
17) 0.09mi - 1:00(10:54/mi) 139/148bpm [1516b/mi] 9cal 5.5/6.16mph
18) 0.02mi - 30(23:54/mi) 144/148bpm [3440b/mi] 5cal 2.51/5.76mph
19) 0.09mi - 1:00(10:45/mi) 138/145bpm [1483b/mi] 9cal 5.58/6.16mph
20) 0.03mi - 30(19:38/mi) 142/146bpm [2788b/mi] 5cal 3.06/3.53mph
21) 0.09mi - 1:00(10:39/mi) 137/148bpm [1458b/mi] 9cal 5.64/5.76mph
22) 0.03mi - 30(18:45/mi) 144/147bpm [2700b/mi] 5cal 3.2/5.66mph
23) 0.1mi - 1:00(10:05/mi) 141/149bpm [1421b/mi] 9cal 5.95/6.24mph
24) 0.03mi - 30(16:23/mi) 147/150bpm [2409b/mi] 5cal 3.66/6.12mph
25) 0.1mi - 1:00(10:07/mi) 143/147bpm [1447b/mi] 10cal 5.93/6.39mph
26) 0.03mi - 30(18:44/mi) 148/151bpm [2773b/mi] 5cal 3.2/5.99mph
27) 0.09mi - 1:00(10:41/mi) 143/148bpm [1528b/mi] 10cal 5.61/6.07mph
28) 0.03mi - 30(18:02/mi) 148/149bpm [2670b/mi] 5cal 3.33/5.87mph
29) 0.1mi - 1:00(10:17/mi) 141/146bpm [1450b/mi] 9cal 5.83/6.28mph
30) 0.03mi - 30(16:57/mi) 147/150bpm [2491b/mi] 5cal 3.54/6.01mph
31) 0.1mi - 1:00(10:21/mi) 142/148bpm [1469b/mi] 10cal 5.8/6.18mph
32) 0.02mi - 30(22:10/mi) 143/148bpm [3170b/mi] 5cal 2.71/6.01mph
33) 0.1mi - 1:00(10:04/mi) 139/146bpm [1398b/mi] 9cal 5.97/6.41mph
34) 0.03mi - 30(19:03/mi) 146/148bpm [2782b/mi] 5cal 3.15/6.05mph
35) 0.1mi - 1:00(10:13/mi) 143/150bpm [1462b/mi] 10cal 5.87/6.37mph
36) 0.03mi - 30(19:07/mi) 148/153bpm [2829b/mi] 5cal 3.14/5.99mph
37) 0.09mi - 1:00(10:33/mi) 146/152bpm [1540b/mi] 10cal 5.69/6.14mph
38) 0.02mi - 30(20:12/mi) 151/153bpm [3049b/mi] 5cal 2.97/5.7mph
39) 0.1mi - 1:00(9:55/mi) 148/154bpm [1467b/mi] 10cal 6.06/6.24mph
40) 0.02mi - 30(20:27/mi) 152/154bpm [3107b/mi] 5cal 2.93/6.1mph
41) 0.1mi - 1:00(10:24/mi) 149/153bpm [1550b/mi] 10cal 5.77/6.26mph
42) 0.02mi - 30(21:15/mi) 151/153bpm [3208b/mi] 5cal 2.83/5.91mph
43) 0.08mi - 1:00(12:01/mi) 145/150bpm [1742b/mi] 10cal 5/6.28mph
44) 0.02mi - 26(20:22/mi) 150/152bpm [3054b/mi] 4cal 2.95/6.16mph

1) 1mi - 19:50(19:50/mi) 90/102bpm [1786b/mi] 81cal 58/65rpm 3.02/3.38mph
2) 1mi - 22:21(22:21/mi) 92/110bpm [2056b/mi] 85cal 56/62rpm 2.68/3.23mph
3) 1mi - 21:28(21:28/mi) 93/115bpm [1996b/mi] 76cal 57/70rpm 2.8/3.9mph
4) 0.56mi - 12:35(22:24/mi) 93/101bpm [2084b/mi] 41cal 58/62rpm 2.68/3.95mph

RHR 54

Run walk as felt like it

1) 1mi - 12:00(12:00/mi) 127/146bpm [1525b/mi] 107cal 5/6.05mph
2) 1mi - 11:49(11:49/mi) 141/150bpm [1667b/mi] 117cal 5.08/6.2mph
3) 0.3mi - 3:41(12:15/mi) 144/151bpm [1764b/mi] 37cal 4.9/5.91mph

1) 0.88mi - 22:56(26:07/mi) 95/118bpm [2481b/mi] 107cal 58/65rpm 2.3/3.97mph

1) 0.34mi - 7:31(22:22/mi) 87/93bpm [1946b/mi] 30cal 58/64rpm 2.68/2.92mph

1) 0.9mi - 19:14(21:20/mi) 105/141bpm [2240b/mi] 116cal 58/62rpm 2.81/3.88mph

RHR 58
Alittle high but didn't wear watch overnight and just put it on prior to run

Run walk to get some squares more to stay in multimatch

1) 0.07mi - 1:00(14:18/mi) 114/131bpm [1630b/mi] 7cal 4.2/5.74mph
2) 0.05mi - 50(18:20/mi) 108/116bpm [1980b/mi] 6cal 3.27/4.68mph
3) 0.08mi - 1:00(12:04/mi) 110/120bpm [1327b/mi] 6cal 4.97/5.38mph
4) 0.05mi - 50(18:06/mi) 113/120bpm [2045b/mi] 6cal 3.32/5.36mph
5) 0.09mi - 1:00(11:19/mi) 109/119bpm [1234b/mi] 6cal 5.3/5.89mph
6) 0.04mi - 50(19:09/mi) 113/119bpm [2164b/mi] 6cal 3.13/5.22mph
7) 0.09mi - 1:00(10:35/mi) 112/121bpm [1185b/mi] 7cal 5.67/5.91mph
8) 0.04mi - 50(20:55/mi) 115/122bpm [2405b/mi] 6cal 2.87/5.7mph
9) 0.09mi - 1:00(10:48/mi) 114/125bpm [1231b/mi] 7cal 5.56/5.72mph
10) 0.04mi - 50(18:56/mi) 123/128bpm [2328b/mi] 7cal 3.17/5.53mph
11) 0.09mi - 1:00(10:37/mi) 117/129bpm [1243b/mi] 7cal 5.65/5.72mph
12) 0.04mi - 50(19:23/mi) 121/127bpm [2345b/mi] 7cal 3.1/5.55mph
13) 0.1mi - 1:00(10:22/mi) 118/127bpm [1222b/mi] 7cal 5.79/5.8mph
14) 0.04mi - 50(19:44/mi) 125/132bpm [2467b/mi] 7cal 3.04/5.78mph
15) 0.1mi - 1:00(10:13/mi) 120/131bpm [1226b/mi] 7cal 5.87/6.1mph
16) 0.04mi - 50(18:35/mi) 125/131bpm [2322b/mi] 7cal 3.23/6.05mph
17) 0.1mi - 1:00(9:34/mi) 125/135bpm [1195b/mi] 8cal 6.28/6.37mph
18) 0.04mi - 50(19:30/mi) 128/133bpm [2496b/mi] 7cal 3.08/6.35mph
19) 0.11mi - 1:00(9:31/mi) 127/141bpm [1209b/mi] 8cal 6.3/6.49mph
20) 0.04mi - 50(19:19/mi) 134/141bpm [2589b/mi] 8cal 3.1/6.3mph
21) 0.1mi - 1:00(10:08/mi) 129/141bpm [1308b/mi] 8cal 5.92/6.12mph
22) 0.05mi - 50(17:42/mi) 134/140bpm [2371b/mi] 7cal 3.39/5.91mph
23) 0.1mi - 1:00(9:58/mi) 129/141bpm [1286b/mi] 8cal 6.02/6.32mph
24) 0.04mi - 50(22:02/mi) 133/141bpm [2930b/mi] 7cal 2.72/6.3mph
25) 0.1mi - 1:00(10:30/mi) 129/142bpm [1354b/mi] 8cal 5.72/6.51mph
26) 0.04mi - 50(21:08/mi) 138/165bpm [2915b/mi] 8cal 2.84/5.55mph
27) 0.1mi - 1:00(9:37/mi) 128/137bpm [1232b/mi] 8cal 6.23/6.41mph
28) 0.04mi - 50(20:41/mi) 132/139bpm [2730b/mi] 7cal 2.9/6.37mph
29) 0.1mi - 1:00(9:48/mi) 129/141bpm [1264b/mi] 8cal 6.12/6.45mph
30) 0.04mi - 50(21:07/mi) 139/143bpm [2935b/mi] 8cal 2.84/6.18mph
31) 0.1mi - 1:00(10:07/mi) 135/141bpm [1366b/mi] 9cal 5.93/6.07mph
32) 0.04mi - 50(20:41/mi) 134/142bpm [2772b/mi] 7cal 2.9/6.03mph
33) 0.11mi - 1:00(9:29/mi) 132/140bpm [1251b/mi] 8cal 6.33/6.39mph
34) 0.04mi - 50(19:12/mi) 134/141bpm [2572b/mi] 7cal 3.13/6.35mph
35) 0.1mi - 1:00(10:06/mi) 131/143bpm [1324b/mi] 8cal 5.94/6.45mph
36) 0.04mi - 50(18:48/mi) 141/145bpm [2652b/mi] 8cal 3.19/6.01mph
37) 0.09mi - 1:00(10:33/mi) 135/142bpm [1423b/mi] 9cal 5.69/6.1mph
38) 0.04mi - 50(19:42/mi) 140/144bpm [2758b/mi] 8cal 3.04/5.82mph
39) 0.1mi - 1:00(10:19/mi) 135/147bpm [1393b/mi] 9cal 5.81/6.05mph
40) 0.04mi - 50(20:51/mi) 139/146bpm [2899b/mi] 8cal 2.88/6.05mph
41) 0.1mi - 1:00(10:06/mi) 134/144bpm [1355b/mi] 8cal 5.93/6.28mph
42) 0.04mi - 50(20:52/mi) 138/145bpm [2881b/mi] 8cal 2.87/6.07mph
43) 0.1mi - 1:00(10:11/mi) 135/143bpm [1374b/mi] 8cal 5.89/6.43mph
44) 0.04mi - 50(19:24/mi) 138/144bpm [2678b/mi] 8cal 3.09/5.93mph
45) 0.07mi - 41(10:20/mi) 129/137bpm [1333b/mi] 5cal 5.81/6.01mph

1) 1mi - 21:27(21:27/mi) 89/113bpm [1910b/mi] 85cal 58/63rpm 2.8/3.47mph
2) 0.57mi - 12:08(21:09/mi) 89/98bpm [1882b/mi] 41cal 58/67rpm 2.84/3.53mph

RHR 47

5km for DrK

Didnt walk. Its was hard but managed to keep going. Didnt get

Up in time for parkrun so just round here

1) 1mi - 11:29(11:29/mi) 129/140bpm [1481b/mi] 104cal 5.23/5.61mph
2) 1mi - 11:04(11:04/mi) 147/152bpm [1626b/mi] 114cal 5.42/5.7mph
3) 1mi - 11:03(11:03/mi) 152/158bpm [1679b/mi] 118cal 5.43/5.66mph
4) 0.14mi - 1:31(10:55/mi) 157/159bpm [1715b/mi] 16cal 5.49/5.55mph

RHR 46

Run walk recovery run before weather gets bad bit of drizzle and sloght breeze

1) 0.09mi - 1:00(11:26/mi) 110/132bpm [1258b/mi] 6cal 5.25/5.57mph
2) 0.04mi - 50(19:31/mi) 115/125bpm [2244b/mi] 6cal 3.08/5.47mph
3) 0.1mi - 1:00(10:19/mi) 116/129bpm [1197b/mi] 7cal 5.81/6.16mph
4) 0.04mi - 50(18:50/mi) 120/126bpm [2261b/mi] 7cal 3.19/5.85mph
5) 0.1mi - 1:00(10:15/mi) 116/125bpm [1190b/mi] 7cal 5.85/6.24mph
6) 0.04mi - 50(20:05/mi) 129/141bpm [2590b/mi] 7cal 2.99/5.55mph
7) 0.1mi - 1:00(9:59/mi) 122/136bpm [1217b/mi] 8cal 6.02/6.03mph
8) 0.04mi - 50(19:40/mi) 119/126bpm [2340b/mi] 6cal 3.05/5.99mph
9) 0.09mi - 1:00(10:33/mi) 118/132bpm [1244b/mi] 7cal 5.69/6.07mph
10) 0.05mi - 50(18:13/mi) 119/127bpm [2168b/mi] 6cal 3.3/5.8mph
11) 0.1mi - 1:00(9:58/mi) 120/130bpm [1196b/mi] 7cal 6.02/6.37mph
12) 0.04mi - 50(20:00/mi) 125/130bpm [2500b/mi] 7cal 3/6.07mph
13) 0.1mi - 1:00(9:37/mi) 118/128bpm [1136b/mi] 7cal 6.23/6.43mph
14) 0.04mi - 50(21:10/mi) 123/129bpm [2603b/mi] 7cal 2.84/6.14mph
15) 0.1mi - 1:00(9:59/mi) 118/138bpm [1178b/mi] 7cal 6.01/6.41mph
16) 0.05mi - 50(18:20/mi) 123/130bpm [2254b/mi] 7cal 3.27/5.93mph
17) 0.1mi - 1:00(9:42/mi) 121/130bpm [1174b/mi] 7cal 6.19/6.1mph
18) 0.05mi - 50(18:12/mi) 127/132bpm [2312b/mi] 7cal 3.3/6.03mph
19) 0.1mi - 1:00(9:49/mi) 123/142bpm [1208b/mi] 7cal 6.11/6.2mph
20) 0.04mi - 50(18:59/mi) 126/144bpm [2392b/mi] 7cal 3.16/5.95mph
21) 0.1mi - 1:00(9:51/mi) 124/132bpm [1221b/mi] 7cal 6.09/6.07mph
22) 0.04mi - 50(19:07/mi) 130/136bpm [2485b/mi] 7cal 3.14/6.03mph
23) 0.1mi - 1:00(9:53/mi) 125/140bpm [1236b/mi] 8cal 6.07/6.01mph
24) 0.04mi - 50(19:08/mi) 130/145bpm [2487b/mi] 7cal 3.14/5.99mph
25) 0.1mi - 1:00(9:33/mi) 125/136bpm [1193b/mi] 7cal 6.29/6.43mph
26) 0.05mi - 50(17:40/mi) 135/140bpm [2385b/mi] 7cal 3.4/6.37mph
27) 0.1mi - 1:00(9:45/mi) 128/138bpm [1248b/mi] 8cal 6.15/6.43mph
28) 0.04mi - 50(18:41/mi) 134/136bpm [2503b/mi] 7cal 3.21/6.2mph
29) 0.1mi - 1:00(10:09/mi) 115/139bpm [1167b/mi] 5cal 5.91/6.35mph
30) 0.04mi - 50(19:01/mi) 135/141bpm [2567b/mi] 7cal 3.16/5.85mph
31) 0.08mi - 49(10:29/mi) 128/137bpm [1343b/mi] 6cal 5.72/6.22mph

1) 1mi - 21:25(21:25/mi) 107/119bpm [2291b/mi] 130cal 59/67rpm 2.8/3.9mph
2) 0.24mi - 5:04(21:26/mi) 100/105bpm [2144b/mi] 22cal 59/63rpm 2.8/3.38mph

1) 1mi - 20:43(20:43/mi) 115/148bpm [2382b/mi] 143cal 60/65rpm 2.9/4.66mph
2) 0.25mi - 5:15(21:06/mi) 106/116bpm [2236b/mi] 26cal 58/62rpm 2.84/3.51mph

RHR 54

Run partly home from town 5km

A few walk breaks a few bigger hills than normal

1) 1mi - 12:11(12:11/mi) 130/148bpm [1583b/mi] 109cal 4.93/6.12mph
2) 1mi - 12:04(12:04/mi) 145/157bpm [1750b/mi] 122cal 4.97/5.99mph
3) 1mi - 11:47(11:47/mi) 148/164bpm [1745b/mi] 121cal 5.09/6.28mph
4) 0.12mi - 1:16(10:55/mi) 154/157bpm [1680b/mi] 13cal 5.5/5.45mph

Walk to town to drop 2 bags to charity shop1) 1mi - 21:07(21:07/mi) 92/124bpm [1942b/mi] 91cal 59/68rpm 2.84/3.84mph
2) 0.56mi - 11:54(21:23/mi) 92/108bpm [1967b/mi] 44cal 58/72rpm 2.81/3.4mph

1) 1mi - 22:37(22:37/mi) 93/113bpm [2103b/mi] 96cal 57/65rpm 2.65/2.98mph
2) 0.08mi - 1:47(22:47/mi) 103/114bpm [2347b/mi] 9cal 57/62rpm 2.63/3.42mph

1) 0.04mi - 30(11:19/mi) 131/148bpm [1483b/mi] 4cal 5.3/5.72mph
2) 0.02mi - 30(22:06/mi) 126/147bpm [2785b/mi] 4cal 2.72/5.66mph
3) 0.03mi - 30(14:29/mi) 123/137bpm [1780b/mi] 4cal 4.15/5.51mph
4) 0.03mi - 30(18:55/mi) 127/144bpm [2403b/mi] 4cal 3.17/5.41mph
5) 0.05mi - 30(10:24/mi) 124/141bpm [1290b/mi] 3cal 5.77/5.78mph
6) 0.03mi - 30(18:45/mi) 137/145bpm [2568b/mi] 4cal 3.2/5.82mph
7) 0.05mi - 30(10:03/mi) 112/130bpm [1125b/mi] 3cal 5.97/6.03mph
8) 0.03mi - 30(19:54/mi) 125/131bpm [2487b/mi] 4cal 3.02/6.03mph
9) 0.04mi - 30(11:20/mi) 120/127bpm [1361b/mi] 4cal 5.29/6.07mph
10) 0.03mi - 30(17:04/mi) 116/123bpm [1981b/mi] 3cal 3.51/5.89mph
11) 0.05mi - 30(9:59/mi) 111/119bpm [1108b/mi] 3cal 6.01/6.05mph
12) 0.02mi - 30(21:06/mi) 119/121bpm [2510b/mi] 4cal 2.85/5.91mph
13) 0.05mi - 30(10:30/mi) 116/124bpm [1219b/mi] 3cal 5.71/5.87mph
14) 0.02mi - 30(20:41/mi) 120/125bpm [2482b/mi] 4cal 2.9/5.87mph
15) 0.05mi - 30(10:00/mi) 118/121bpm [1180b/mi] 3cal 6/6.16mph
16) 0.02mi - 30(22:22/mi) 116/121bpm [2595b/mi] 3cal 2.68/6.03mph
17) 0.05mi - 30(9:49/mi) 113/118bpm [1109b/mi] 3cal 6.12/6.12mph
18) 0.02mi - 30(20:01/mi) 115/118bpm [2302b/mi] 3cal 3/5.97mph
19) 0.04mi - 30(11:24/mi) 112/123bpm [1277b/mi] 3cal 5.26/5.53mph
20) 0.03mi - 30(18:30/mi) 121/127bpm [2239b/mi] 4cal 3.24/5.53mph
21) 0.04mi - 30(11:16/mi) 114/122bpm [1284b/mi] 3cal 5.33/5.49mph
22) 0.02mi - 30(21:24/mi) 118/124bpm [2526b/mi] 3cal 2.8/5.51mph
23) 0.05mi - 30(10:09/mi) 114/122bpm [1158b/mi] 3cal 5.91/5.85mph
24) 0.02mi - 30(22:55/mi) 121/124bpm [2773b/mi] 3cal 2.62/5.93mph
25) 0.05mi - 30(9:55/mi) 118/127bpm [1171b/mi] 3cal 6.05/6.22mph
26) 0.03mi - 30(17:36/mi) 128/130bpm [2253b/mi] 4cal 3.41/6.26mph
27) 0.05mi - 30(9:56/mi) 123/129bpm [1221b/mi] 4cal 6.04/6.55mph
28) 0.03mi - 30(19:10/mi) 122/126bpm [2338b/mi] 4cal 3.13/6.43mph
29) 0mi - 0(13:31/mi) 117/117bpm [1582b/mi] 4.45/2.57mph

RHR 66

Post night shift even though rhr was 45 before bed. But no more than 4 hours sleep

Have a sports massage on Friday 🤸

Work is bad for you. I was fine shoulders ace and calfs are tight so easy runs and short to keep me going

1) 1mi - 12:07(12:07/mi) 133/158bpm [1611b/mi] 110cal 4.95/5.63mph
2) 0.54mi - 6:20(11:42/mi) 136/147bpm [1592b/mi] 58cal 5.12/6.07mph

1) 1mi - 22:34(22:34/mi) 90/114bpm [2031b/mi] 91cal 56/64rpm 2.66/3.51mph
2) 0.65mi - 14:26(22:20/mi) 85/90bpm [1899b/mi] 43cal 57/62rpm 2.69/3.47mph

1) 1mi - 21:37(21:37/mi) 87/101bpm [1880b/mi] 81cal 58/68rpm 2.78/3.7mph
2) 0.1mi - 1:59(20:22/mi) 89/94bpm [1813b/mi] 7cal 59/64rpm 2.95/3.38mph

1) 0.38mi - 7:56(21:08/mi) 102/143bpm [2156b/mi] 45cal 58/63rpm 2.84/3.7mph

RHR 47

Difference a good night's sleep makes

Had planned a little longer run walk but ran all the way so kept it short.

Doing a few hours overtime so kept it short

1) 1mi - 11:14(11:14/mi) 126/148bpm [1415b/mi] 97cal 5.34/5.78mph
2) 0.01mi - 6(9:20/mi) 144/144bpm [1343b/mi] 6.43/6.01mph

1) 1mi - 22:16(22:16/mi) 97/174bpm [2160b/mi] 110cal 57/62rpm 2.7/3.15mph
2) 0.04mi - 1:09(28:24/mi) 107/114bpm [3039b/mi] 6cal 58/62rpm 2.11/2.92mph

RHR 57

Sports massage cancelled (phone call saying he was running late. But would mean id be late for work so rearranged for next Friday)

So went and ran 2 miles

1) 1mi - 11:29(11:29/mi) 128/138bpm [1471b/mi] 102cal 5.22/5.74mph
2) 1mi - 11:09(11:09/mi) 141/148bpm [1572b/mi] 109cal 5.38/5.57mph
3) 0.06mi - 38(10:56/mi) 148/148bpm [1617b/mi] 6cal 5.49/5.53mph

1) 1mi - 21:50(21:50/mi) 83/136bpm [1812b/mi] 76cal 57/67rpm 2.75/3.38mph
2) 0.05mi - 1:05(21:55/mi) 84/90bpm [1841b/mi] 3cal 58/62rpm 2.74/3.3mph

RHR 58
Wide awake at 5.30 about 5 hours sleep

Trying to do more continuous runs it's hard sometimes

1) 1mi - 11:46(11:46/mi) 136/146bpm [1600b/mi] 111cal 5.1/5.47mph
2) 0.25mi - 2:57(11:35/mi) 142/145bpm [1646b/mi] 29cal 5.18/5.45mph

1) 1mi - 21:14(21:14/mi) 98/139bpm [2081b/mi] 103cal 59/64rpm 2.83/3.36mph
2) 0.27mi - 6:50(25:10/mi) 95/104bpm [2391b/mi] 27cal 58/63rpm 2.38/3.3mph

1) 1mi - 21:47(21:47/mi) 97/107bpm [2113b/mi] 106cal 57/74rpm 2.76/3.51mph
2) 0.03mi - 45(25:43/mi) 95/96bpm [2443b/mi] 3cal 59/62rpm 2.33/2.96mph

RHR 53

A run to town needed to get another box file. General run with a handful of walk breaks but kept them to a maximum of 20 seconds . Seems hardly worth it but felt good and a rare sub 11 minute mile

1) 1mi - 11:45(11:45/mi) 131/147bpm [1540b/mi] 106cal 5.1/6.01mph
2) 1mi - 10:56(10:56/mi) 143/156bpm [1563b/mi] 109cal 5.49/6.32mph
3) 0.01mi - 3(8:26/mi) 152/153bpm [1281b/mi] 7.12/5.7mph