Welcome To Fetcheveryone

2m with Stony as part of long run

Split Summary
===
1) 1m - 8:35(8:35/m) 162/181bpm 117cal 6.99/7.95mph
2) 1m - 8:52(8:52/m) 167/184bpm 124cal 6.77/7.24mph
3) 0.2m - 1:47(9:08/m) 171/179bpm 25cal 6.57/6.7mph

club run as part of long run with 5-4-3-2-1 intervals (not ran hard)

Split Summary
===
1) 1m - 8:12(8:12/m) 177/191bpm 122cal 7.32/7.74mph
2) 1m - 8:15(8:15/m) 176/192bpm 123cal 7.27/7.72mph
3) 0.37m - 3:34(9:33/m) 179/185bpm 53cal 6.28/7.26mph
4) 0.75m - 5:00(6:42/m) 182/187bpm 77cal 8.95/10.4mph
5) 0.27m - 2:31(9:27/m) 172/180bpm 36cal 6.34/8.75mph
6) 0.59m - 3:59(6:44/m) 171/180bpm 56cal 8.91/9.93mph
7) 0.2m - 2:01(10:05/m) 169/180bpm 28cal 5.95/9.33mph
8) 0.47m - 3:01(6:24/m) 182/194bpm 46cal 9.38/10.42mph
9) 0.14m - 1:28(10:14/m) 180/187bpm 22cal 5.87/9.46mph
10) 0.31m - 2:01(6:35/m) 175/186bpm 29cal 9.12/9.46mph
11) 0.06m - 1:00(17:19/m) 172/176bpm 13cal 3.47/9.14mph
12) 0.18m - 1:01(5:34/m) 173/177bpm 14cal 10.78/11mph
13) 1m - 8:53(8:53/m) 169/178bpm 121cal 6.76/10.52mph
14) 1m - 8:46(8:46/m) 163/175bpm 101cal 6.84/7.01mph
15) 0.31m - 2:28(8:01/m) 164/175bpm 28cal 7.48/7.89mph

5m before club as part of long run

Split Summary
===
1) 1m - 8:08(8:08/m) 167/186bpm 120cal 7.38/8.25mph
2) 1m - 8:16(8:16/m) 176/183bpm 131cal 7.26/8.25mph
3) 1m - 7:40(7:40/m) 180/189bpm 123cal 7.83/8.22mph
4) 1m - 7:32(7:32/m) 187/195bpm 128cal 7.96/8.1mph
5) 1m - 7:19(7:19/m) 191/199bpm 128cal 8.21/8.77mph

easy lunchtime 4 on greenway

Split Summary
===
1) 1m - 7:56(7:56/m) 123/134bpm 69cal 7.56/8.08mph
2) 1m - 7:49(7:49/m) 128/171bpm 68cal 7.68/8.41mph
3) 1m - 7:58(7:58/m) 152/161bpm 100cal 7.54/7.95mph
4) 1m - 7:49(7:49/m) 159/174bpm 102cal 7.68/8.22mph
5) 0.31m - 2:22(7:40/m) 166/171bpm 32cal 7.83/8.01mph

run back to hotel from Alstervorland parkrun in Hamburg

Split Summary
===
1) 1m - 8:06(8:06/m) 141/151bpm 100cal 7.4/8.01mph
2) 1m - 7:49(7:49/m) 146/165bpm 98cal 7.68/8.54mph
3) 0.33m - 2:34(7:49/m) 162/183bpm 37cal 7.68/7.76mph

Alstervorland parkrun in HAmburg. pos 3, Not much sleep the night before. 2 laps. Flat but sandy

Split Summary
===
1) 1m - 6:19(6:19/m) 124/143bpm 58cal 9.51/10.54mph
2) 1m - 6:18(6:18/m) 136/150bpm 67cal 9.53/10.16mph
3) 1m - 6:17(6:17/m) 135/141bpm 62cal 9.54/10.14mph
4) 0.12m - 44(6:12/m) 134/137bpm 6cal 9.67/10.04mph

run to Alstvorland parkrun in hamburg from hotel.

Split Summary
===
1) 1m - 8:24(8:24/m) 128/147bpm 83cal 7.14/7.68mph
2) 1m - 8:05(8:05/m) 123/130bpm 65cal 7.42/7.78mph
3) 0.24m - 1:57(8:01/m) 115/126bpm 12cal 7.49/7.76mph

7m river loop from Lars's

Split Summary
===
1) 1m - 8:24(8:24/m) 117/147bpm 70cal 7.14/8.1mph
2) 1m - 7:59(7:59/m) 121/150bpm 64cal 7.52/8.16mph
3) 1m - 7:58(7:58/m) 113/113bpm 48cal 7.53/8.08mph
4) 1m - 7:53(7:53/m) 113/113bpm 46cal 7.6/8.22mph
5) 1m - 7:47(7:47/m) 113/113bpm 43cal 7.7/8.14mph
6) 1m - 7:47(7:47/m) 113/113bpm 42cal 7.72/8.18mph
7) 0.98m - 7:43(7:51/m) 115/143bpm 44cal 7.64/7.89mph

7m river loop from LArs's

Split Summary
===
1) 1m - 8:21(8:21/m) 147/157bpm 111cal 7.19/9.16mph
2) 1m - 7:52(7:52/m) 157/169bpm 113cal 7.63/7.91mph
3) 1m - 7:49(7:49/m) 160/174bpm 113cal 7.67/8.12mph
4) 1m - 7:49(7:49/m) 161/184bpm 112cal 7.68/8.37mph
5) 1m - 7:35(7:35/m) 155/173bpm 99cal 7.91/8.79mph
6) 1m - 7:41(7:41/m) 156/171bpm 99cal 7.82/8.01mph
7) 1m - 7:54(7:54/m) 163/174bpm 114cal 7.59/7.78mph

Lunchtime street lane 8 with 6x2min (2min rec)

Split Summary
===
1) 1m - 7:56(7:56/m) 163/181bpm 119cal 7.57/8.43mph
2) 1m - 7:44(7:44/m) 167/175bpm 119cal 7.76/8.58mph
3) 0.58m - 4:20(7:28/m) 168/178bpm 67cal 8.03/8.22mph
4) 0.31m - 2:01(6:25/m) 170/172bpm 31cal 9.35/10.4mph
5) 0.25m - 2:00(8:09/m) 170/179bpm 31cal 7.37/9.79mph
6) 0.32m - 2:00(6:15/m) 171/179bpm 31cal 9.59/10.83mph
7) 0.23m - 2:00(8:49/m) 170/176bpm 30cal 6.8/9.96mph
8) 0.34m - 2:00(5:56/m) 167/171bpm 30cal 10.12/10.29mph
9) 0.23m - 2:00(8:51/m) 169/175bpm 30cal 6.78/10.16mph
10) 0.33m - 1:59(5:59/m) 168/174bpm 30cal 10.03/10.33mph
11) 0.24m - 2:01(8:29/m) 166/170bpm 30cal 7.07/10.31mph
12) 0.32m - 2:00(6:18/m) 168/171bpm 30cal 9.53/10.56mph
13) 0.25m - 1:59(7:57/m) 166/175bpm 28cal 7.55/9.46mph
14) 0.32m - 2:01(6:17/m) 171/175bpm 31cal 9.55/10.33mph
15) 1m - 8:15(8:15/m) 170/188bpm 127cal 7.27/9.75mph
16) 1m - 8:02(8:02/m) 162/171bpm 109cal 7.47/8.01mph
17) 0.38m - 2:53(7:40/m) 163/168bpm 39cal 7.82/8.16mph

lunchtime run in the rain down the greenway

Split Summary
===
1) 1m - 8:16(8:16/m) 130/152bpm 87cal 7.26/7.7mph
2) 1m - 8:12(8:12/m) 112/118bpm 51cal 7.32/7.72mph
3) 1m - 7:54(7:54/m) 123/144bpm 64cal 7.59/7.89mph
4) 1m - 8:16(8:16/m) 126/132bpm 68cal 7.25/7.56mph
5) 1m - 8:19(8:19/m) 124/132bpm 62cal 7.21/7.74mph
6) 0.14m - 1:05(7:54/m) 119/123bpm 6cal 7.59/7.81mph

run back to cabin from FoD parkrun

Split Summary
===
1) 1m - 8:08(8:08/m) 158/166bpm 121cal 7.38/8.04mph
2) 0.44m - 3:37(8:12/m) 168/176bpm 56cal 7.32/7.7mph

Forest of Dean parkrun. Pos 3. Heavy rain adn course flooded and V muddy. 2 laps. Got lost at tend of 1st lap

Split Summary
===
1) 1m - 6:51(6:51/m) 144/157bpm 90cal 8.76/9.37mph
2) 1m - 7:10(7:10/m) 164/172bpm 109cal 8.36/9.04mph
3) 0.99m - 7:06(7:10/m) 159/165bpm 104cal 8.36/8.87mph

run to forest of dean parkrun

Split Summary
===
1) 1m - 8:04(8:04/m) 131/140bpm 89cal 7.43/7.97mph
2) 0.47m - 3:45(8:00/m) 142/170bpm 45cal 7.49/7.62mph

early morning run down to the river from cabin in forest of dean

Split Summary
===
1) 1m - 8:41(8:41/m) 142/156bpm 107cal 6.91/7.89mph
2) 1m - 8:00(8:00/m) 140/164bpm 94cal 7.5/7.72mph
3) 1m - 8:30(8:30/m) 150/174bpm 110cal 7.06/7.62mph
4) 1m - 7:58(7:58/m) 158/175bpm 114cal 7.53/7.91mph
5) 1m - 8:02(8:02/m) 172/185bpm 127cal 7.46/7.81mph
6) 1m - 8:14(8:14/m) 174/182bpm 130cal 7.28/7.97mph
7) 1m - 8:57(8:57/m) 167/188bpm 133cal 6.71/7.08mph
8) 1m - 9:36(9:36/m) 169/184bpm 141cal 6.25/7.2mph
9) 0.01m - 6(9:18/m) 161/162bpm 1cal 6.45/6.57mph

club intervals. 5xmiddlebeck hills in 22 31 45 69 84 the 2.06m tempo in 13:24 the 5x hills in 23 34 49 70 86. Pace well off on the tempo.

Split Summary
===
1) 1m - 8:29(8:29/m) 160/174bpm 118cal 7.07/7.66mph
2) 0.82m - 6:46(8:17/m) 167/180bpm 98cal 7.25/7.7mph
3) 0.05m - 22(7:24/m) 126/161bpm 2cal 8.11/10.42mph
4) 0.06m - 33(9:18/m) 164/168bpm 7cal 6.45/8.56mph
5) 0.07m - 31(7:36/m) 172/187bpm 7cal 7.9/7.97mph
6) 0.08m - 45(9:45/m) 180/187bpm 11cal 6.15/7.87mph
7) 0.1m - 45(7:13/m) 181/184bpm 11cal 8.31/9.5mph
8) 0.11m - 1:05(9:32/m) 174/180bpm 16cal 6.3/8.83mph
9) 0.16m - 1:09(7:02/m) 174/177bpm 17cal 8.52/9.12mph
10) 0.16m - 1:27(8:47/m) 172/179bpm 21cal 6.82/8.5mph
11) 0.19m - 1:24(7:23/m) 169/173bpm 20cal 8.13/8.37mph
12) 1m - 6:26(6:26/m) 174/179bpm 97cal 9.34/10.18mph
13) 1m - 6:34(6:34/m) 181/194bpm 103cal 9.14/9.73mph
14) 0.06m - 24(6:21/m) 179/180bpm 6cal 9.45/9.6mph
15) 0.05m - 23(7:21/m) 177/181bpm 5cal 8.16/9.71mph
16) 0.06m - 33(9:29/m) 179/181bpm 8cal 6.33/9.31mph
17) 0.07m - 34(8:00/m) 181/183bpm 8cal 7.5/7.87mph
18) 0.08m - 43(9:19/m) 176/180bpm 11cal 6.44/7.74mph
19) 0.11m - 49(7:40/m) 181/182bpm 12cal 7.83/8.37mph
20) 0.11m - 57(8:44/m) 178/182bpm 14cal 6.87/7.72mph
21) 0.16m - 1:10(7:28/m) 178/181bpm 17cal 8.04/9.41mph
22) 0.17m - 1:22(8:08/m) 180/186bpm 21cal 7.37/8.27mph
23) 0.18m - 1:26(7:52/m) 187/190bpm 23cal 7.63/9.29mph
24) 1m - 9:01(9:01/m) 180/190bpm 138cal 6.66/8.01mph
25) 0.75m - 6:35(8:49/m) 185/195bpm 107cal 6.81/7.22mph

easy 2m with Stoney

Split Summary
===
1) 1m - 8:47(8:47/m) 164/176bpm 129cal 6.84/7.14mph
2) 1m - 8:51(8:51/m) 173/180bpm 138cal 6.78/7.08mph
3) 0.18m - 1:35(8:37/m) 173/178bpm 24cal 6.97/7.28mph

coach rd loop. V muddy

Split Summary
===
1) 1m - 8:05(8:05/m) 177/185bpm 124cal 7.42/8.83mph
2) 1m - 7:36(7:36/m) 181/186bpm 119cal 7.9/8.25mph
3) 1m - 7:54(7:54/m) 184/193bpm 128cal 7.6/8.37mph
4) 1m - 8:09(8:09/m) 185/190bpm 132cal 7.36/7.93mph
5) 1m - 8:01(8:01/m) 183/193bpm 126cal 7.48/8.47mph
6) 0.2m - 1:28(7:27/m) 175/182bpm 22cal 8.05/7.97mph

run back to car after alvaston parkrun

Split Summary
===
1) 0.17m - 1:31(8:50/m) 136/158bpm 16cal 6.79/6.87mph

Alvaston parkrun. Pos 3. Cold but good conditions.

Split Summary
===
1) 1m - 6:09(6:09/m) 145/164bpm 72cal 9.77/10.27mph
2) 1m - 6:08(6:08/m) 151/158bpm 77cal 9.77/10.52mph
3) 1m - 6:13(6:13/m) 150/159bpm 75cal 9.66/9.87mph
4) 0.11m - 40(5:57/m) 150/152bpm 8cal 10.09/10.46mph

warm up for alvaston parkrun

Split Summary
===
1) 0.84m - 7:07(8:28/m) 131/147bpm 71cal 7.09/7.83mph

Long run from Parsley Hay to Ashbourne on the tissington trail with Nashy Leigh and Newts

Split Summary
===
1) 1m - 7:41(7:41/m) 146/175bpm 99cal 7.8/8.43mph
2) 1m - 7:33(7:33/m) 151/160bpm 100cal 7.95/8.39mph
3) 1m - 7:29(7:29/m) 153/178bpm 99cal 8.01/8.6mph
4) 1m - 7:39(7:39/m) 160/173bpm 108cal 7.85/8.16mph
5) 1m - 7:31(7:31/m) 173/189bpm 115cal 7.99/8.43mph
6) 1m - 7:24(7:24/m) 173/179bpm 113cal 8.11/8.27mph
7) 1m - 7:18(7:18/m) 171/182bpm 110cal 8.23/8.83mph
8) 1m - 7:15(7:15/m) 180/191bpm 116cal 8.27/8.77mph
9) 1m - 7:18(7:18/m) 168/185bpm 96cal 8.22/8.56mph
10) 1m - 7:09(7:09/m) 166/185bpm 93cal 8.4/8.7mph
11) 1m - 7:04(7:04/m) 174/181bpm 106cal 8.49/8.97mph
12) 1m - 7:10(7:10/m) 169/181bpm 95cal 8.36/8.35mph
13) 1m - 7:00(7:00/m) 168/180bpm 91cal 8.56/9.29mph
14) 0.49m - 3:39(7:24/m) 172/180bpm 52cal 8.12/8.75mph

early morning 6 before fling to France

Split Summary
===
1) 1m - 8:02(8:02/m) 105/138bpm 53cal 7.47/8.89mph
2) 1m - 7:54(7:54/m) 100/106bpm 41cal 7.59/7.78mph
3) 1m - 8:02(8:02/m) 100/131bpm 39cal 7.47/8.01mph
4) 1m - 8:00(8:00/m) 121/139bpm 65cal 7.5/7.78mph
5) 1m - 7:51(7:51/m) 108/136bpm 42cal 7.64/7.97mph
6) 1m - 8:21(8:21/m) 105/134bpm 41cal 7.19/7.7mph
7) 0.06m - 34(8:48/m) 99/99bpm 2cal 6.82/7.64mph

very early morning run around tours

Split Summary
===
1) 1m - 8:42(8:42/m) 145/173bpm 111cal 6.9/8.12mph
2) 1m - 8:40(8:40/m) 151/163bpm 116cal 6.92/7.47mph
3) 1m - 8:36(8:36/m) 159/177bpm 122cal 6.98/7.45mph
4) 1m - 8:31(8:31/m) 174/194bpm 133cal 7.04/7.51mph
5) 0.32m - 2:35(8:06/m) 178/184bpm 41cal 7.41/7.41mph

long run from garage to beeston Weir and back via trent lock. V wet. Trent lock flooded. Tired towards end

Split Summary
===
1) 1m - 7:53(7:53/m) 136/174bpm 88cal 7.61/8.08mph
2) 1m - 7:48(7:48/m) 169/178bpm 117cal 7.69/8.01mph
3) 1m - 7:47(7:47/m) 168/188bpm 115cal 7.71/7.87mph
4) 1m - 7:54(7:54/m) 164/169bpm 113cal 7.6/8.08mph
5) 1m - 7:53(7:53/m) 167/175bpm 115cal 7.62/7.97mph
6) 1m - 8:00(8:00/m) 165/181bpm 112cal 7.5/7.93mph
7) 1m - 7:52(7:52/m) 165/182bpm 109cal 7.63/8.37mph
8) 1m - 7:47(7:47/m) 160/172bpm 93cal 7.7/8.33mph
9) 1m - 7:46(7:46/m) 161/175bpm 94cal 7.73/8.08mph
10) 1m - 7:46(7:46/m) 162/172bpm 94cal 7.73/8.01mph
11) 1m - 8:00(8:00/m) 146/163bpm 47cal 7.5/8.08mph
12) 1m - 7:57(7:57/m) 153/162bpm 61cal 7.54/7.89mph
13) 1m - 7:58(7:58/m) 159/176bpm 81cal 7.53/8.08mph
14) 1m - 8:17(8:17/m) 160/177bpm 90cal 7.25/8.35mph
15) 0.19m - 1:33(8:13/m) 169/179bpm 21cal 7.3/7.37mph

run back to car after parkrun

Split Summary
===
1) 0.42m - 3:45(8:55/m) 174/186bpm 58cal 6.73/7.08mph

Rushcliff parkrun. Muddy and cold (icy puddles)

Split Summary
===
1) 1m - 6:06(6:06/m) 163/176bpm 86cal 9.83/11.21mph
2) 1m - 6:20(6:20/m) 173/181bpm 95cal 9.48/9.85mph
3) 1m - 6:11(6:11/m) 176/184bpm 94cal 9.69/10.1mph
4) 0.12m - 44(5:56/m) 174/176bpm 11cal 10.11/10.1mph

warm up before Rushcliff parkrun

Split Summary
===
1) 1m - 8:27(8:27/m) 169/185bpm 126cal 7.1/7.72mph
2) 0.01m - 3(8:43/m) 171/171bpm 6.88/7.33mph

Hemlock stone 9. Legs heavy

Split Summary
===
1) 1m - 8:16(8:16/m) 153/187bpm 111cal 7.27/8.7mph
2) 1m - 7:58(7:58/m) 168/183bpm 117cal 7.54/7.78mph
3) 1m - 7:58(7:58/m) 172/189bpm 120cal 7.53/7.72mph
4) 1m - 7:59(7:59/m) 179/189bpm 125cal 7.51/7.91mph
5) 1m - 8:05(8:05/m) 175/188bpm 123cal 7.42/8.75mph
6) 1m - 8:25(8:25/m) 172/197bpm 121cal 7.12/7.99mph
7) 1m - 8:05(8:05/m) 179/194bpm 123cal 7.43/8.08mph
8) 1m - 7:58(7:58/m) 171/181bpm 111cal 7.53/7.99mph
9) 0.58m - 4:34(7:55/m) 165/181bpm 54cal 7.58/7.97mph