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keyring M55

About

Race Times

All Races

Mileage

Training

Carnegie Harriers, PH Racing Club

Races
558
Miles
14085
Miles
1
Miles
2612
WAVA
80.57%
Mile
5:45
5k
19:50
5M
33:56
10k
41:54
10M
1:12:12
Half
1:36:35
20M
2:45:39
Mara
3:42:23

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Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015	2016	2017
1mi	32	5:45 5:45/mi	76.22		6:07 69.34	5:58 71.67	6:10 69.91	5:54 73.67	5:45 76.22	6:03 73.05	6:12 71.89
1.8km	1	7:48 6:58/mi	61.32			7:48 61.32
2.3km	2	14:51 10:37/mi	39.60	14:51 39.60	15:02 39.45
1.4mi	2	14:27 10:19/mi	41.43			14:27 41.43	14:59 40.28
3km	7	12:05 6:29/mi	71.50					12:05 71.10	12:10 71.20	12:13 71.50		12:25 70.95
2mi	28	12:37 6:19/mi	72.29	12:37 70.73	12:44 70.64	13:07 68.61	13:09 69.52	12:45 72.29	13:06 70.86	13:03 71.82		13:39 69.25
4km	2	18:19 7:22/mi	62.54			27:25 40.77		18:19 62.54
2.5mi	2	29:48 11:55/mi	39.51	29:55 39.35	29:48 39.51
3mi	6	19:30 6:30/mi	73.03	20:05 70.34	19:55 70.93	19:30 73.03
5km	243	19:50 6:23/mi	75.13	20:26 71.60	19:50 73.77	20:43 71.77	20:38 72.65	20:27 73.48	20:17 75.13	20:38 74.47	20:38 75.11	21:15 73.55
5.2km	1	23:18 7:13/mi	67.45						23:18 67.45
3.5mi	1	38:21 10:57/mi	43.68				38:21 43.68
6km	2	29:43 7:58/mi	63.11								30:44 60.51	29:43 63.11
3.9mi	7	25:31 6:33/mi	72.55	26:08 70.28	25:31 72.55	26:01 71.74	26:23 71.32		26:22 72.55	26:54 71.71	28:04 69.31
4mi	8	26:54 6:44/mi	70.86	26:54 70.03	31:49 59.68	27:05 70.68	27:11 70.42	27:14 70.86
4.2mi	1	52:53 12:35/mi	39.68					52:53 39.68
4.3mi	3	31:11 7:20/mi	66.99			31:11 66.99	31:39 66.54
7km	1	52:06 11:59/mi	42.41							52:06 42.41
4.4mi	3	39:35 9:00/mi	54.20		39:35 54.20		49:52 43.73		42:35 52.06
4.5mi	6	32:22 7:12/mi	69.37			32:22 68.34	32:28 68.69		32:41 69.37	33:28 68.31
4.7mi	1	39:19 8:22/mi	58.76			39:19 58.76
8km	6	39:26 7:56/mi	60.97	39:26 60.97	42:07 57.55
5mi	23	33:56 6:47/mi	73.62	35:51 67.46	34:14 71.21	35:33 69.14	34:44 71.34	33:56 73.62	35:30 70.96	36:35 69.43	36:06 70.96
5.2mi	1	40:41 7:49/mi	65.49								40:41 65.49
5.5mi	4	38:10 6:56/mi	72.79	39:44 66.95	38:10 70.26	38:41 69.89				38:23 72.79
9km	12	40:42 7:17/mi	67.54	42:29 63.67	45:19 53.43	48:13 56.55	40:42 67.54	43:27 63.78	46:00 60.74		43:10 65.81
9.1km	1	1:30:53 16:04/mi	32.02								1:30:53 32.02
6mi	17	42:43 7:07/mi	70.53	44:36 65.93	42:48 68.70	44:20 66.86	42:43 70.53	43:21 69.50	44:38 68.05	49:26 61.96		45:13 68.88
9.7km	1	45:31 7:33/mi	65.95			45:31 65.95
10km	41	41:54 6:45/mi	74.04	42:56 70.93	41:54 73.26	43:46 70.71	43:21 71.97	42:29 74.04	42:53 73.97	44:10 72.42	43:24 73.69	46:12 69.82
6.5mi	1	46:02 7:05/mi	69.75		46:02 69.75
10.5km	1	44:16 6:47/mi	72.81		44:16 72.81
6.6mi	3	44:24 6:47/mi	73.47			44:24 73.47		45:15 73.28		46:54 71.89
6.6mi	1	1:17:45 11:47/mi	42.28			1:17:45 42.28
6.8mi	2	55:37 8:11/mi	62.41					57:10 60.22	55:37 62.41
11km	2	52:14 7:39/mi	65.70					52:14 65.70		57:43 60.96
7mi	1	59:24 8:29/mi	59.09			59:24 59.09
12km	6	55:43 7:28/mi	66.02		55:43 66.02	58:05 63.85	59:48 62.52		59:50 63.54	1:04:28 59.47	1:03:29 60.90
7.7mi	1	1:43:30 13:32/mi	37.06			1:43:30 37.06
8mi	6	57:20 7:10/mi	71.14		58:25 68.11	57:35 69.66	58:55 68.65	57:20 71.14		59:40 69.52
8.8mi	1	1:47:10 12:15/mi	41.32				1:47:10 41.32
14.5km	1	1:46:45 11:51/mi	42.72			1:46:45 42.72
15km	3	1:11:18 7:39/mi	66.16				1:11:18 66.16	1:13:11 65.00				1:15:25 65.28
10mi	5	1:12:12 7:13/mi	69.81	1:16:14 65.58	1:12:12 69.81			1:13:55 69.34				1:17:38 68.35
12.6mi	2	1:41:18 8:02/mi	64.49				1:41:18 64.49
13.1mi	25	1:36:35 7:22/mi	69.76	1:38:58 67.09	1:36:35 68.74	1:37:55 68.38	1:37:39 69.76	1:38:37 69.08	1:39:14 69.24		1:49:45 63.73	1:49:19 64.55
13.5mi	4	1:52:47 8:21/mi	64.48		1:56:01 59.48						1:52:47 64.48	1:56:19 63.09
13.6mi	3	1:41:14 7:28/mi	69.89				1:41:14 69.60	1:41:42 69.89		1:52:20 64.40
13.7mi	1	2:38:24 11:34/mi	44.58			2:38:24 44.58
15mi	1	2:50:00 11:20/mi	46.28					2:50:00 46.28
16mi	2	4:23:56 16:30/mi	31.82			4:23:56 31.82
20mi	1	2:45:39 8:17/mi	62.82		2:45:39 62.82
26.2mi	7	3:42:23 8:29/mi	63.85	4:15:00 54.21	3:47:16 61.37	4:19:45 54.17	3:42:23 63.85	3:46:53 63.16
26.6mi	1	5:46:58 13:03/mi	42.32						5:46:58 42.32

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	101	70	73	71	65	74	74	74	82	213	212	0	1110
2019	8	34	64	41	50	43	28	34	18	60	0	0	380
2018	106	59	91	57	71	47	113	67	20	58	73	75	836
2018	0	0	178	-634	58	27	72	146	138	70	43	124	223
2017	129	104	86	110	65	58	61	48	52	83	64	65	925
2017	26	0	0	60	184	16	3	72	8	0	64	26	458
2016	175	100	83	113	101	169	161	129	133	118	81	64	1428
2016	15	2	0	10	58	0	0	0	31	0	0	38	153
2015	114	87	127	91	101	86	178	123	60	122	75	87	1251
2015	40	0	16	9	0	0	101	0	8	154	7	32	366
2014	136	117	163	150	64	116	126	130	101	140	73	67	1384
2014	51	0	64	130	29	0	0	0	0	0	48	10	332
2013	216	103	192	158	150	171	142	181	158	157	100	216	1943
2013	26	4	0	0	36	37	50	0	43	6	0	0	202
2012	0	0	0	0	0	0	0.5	0	0	0	0	0.2	0.6
2012	172	130	175	140	148	141	105	171	163	132	100	156	1732
2012	10	15	29	0	10	0	92	140	25	22	0	0	343
2011	112	146	172	183	145	130	133	135	112	145	150	201	1764
2011	16	0	0	26	0	0	12	0	0	7	27	0	88
2010	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2010	151	165	170	106	128	135	126	177	140	144	100	173	1714
2010	0	0	0	10	0	21	28	0	0	0	8	0	67

Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25
5.5mi, 46:17 Running - General Split Summary === 1) 1m - 8:08(8:08/m) 147/161bpm 100cal 7.38/8.35mph 2) 1m - 8:31(8:31/m) 160/171bpm 114cal 7.05/7.91mph 3) 1m - 8:24(8:24/m) 159/175bpm 111cal 7.14/7.95mph 4) 1m - 8:33(8:33/m) 162/174bpm 115cal 7.02/8.14mph 5) 1m - 8:40(8:40/m) 163/176bpm 116cal 6.93/7.97mph 6) 0.47m - 4:02(8:34/m) 167/177bpm 55cal 7/9.77mph Add a comment 3.1mi, 22:42 Running - General Split Summary === 1) 1m - 7:20(7:20/m) 118/155bpm 60cal 8.18/9.08mph 2) 1m - 7:19(7:19/m) 155/160bpm 93cal 8.2/8.62mph 3) 1m - 7:07(7:07/m) 162/169bpm 94cal 8.42/8.97mph 4) 0.14m - 55(6:21/m) 162/168bpm 12cal 9.45/9.66mph Add a comment 1mi, 25:25 Running - General Split Summary === 1) 1m - 21:51(21:51/m) 92/132bpm 103cal 2.74/7.37mph 2) 0.03m - 3:34(1:52:30/m) 90/118bpm 14cal 0.53/2.69mph Add a comment	0.4mi, 48:08 Running - General Split Summary === 1) 0.39m - 48:08(2:02:15/m) 98/128bpm 228cal 0.49/2.78mph Add a comment 12.5mi, 1:29:09 Running - General Split Summary === 1) 1m - 35:18(35:18/m) 90/116bpm 142cal 1.7/41.1mph 2) 1m - 1:13(1:13/m) 99/101bpm 6cal 49/56.48mph 3) 1m - 1:16(1:16/m) 97/101bpm 5cal 47.68/64.5mph 4) 1m - 58(58/m) 101/103bpm 4cal 61.96/64.68mph 5) 1m - 1:34(1:34/m) 98/114bpm 7cal 38.16/60.57mph 6) 1m - 1:07(1:07/m) 101/108bpm 5cal 53.69/56.65mph 7) 1m - 1:05(1:05/m) 100/103bpm 5cal 55.18/61.97mph 8) 1m - 1:53(1:53/m) 99/125bpm 8cal 31.78/55.46mph 9) 1m - 1:32(1:32/m) 87/108bpm 5cal 39.16/45.75mph 10) 1m - 1:21(1:21/m) 64/69bpm 1cal 44.44/47.26mph 11) 1m - 1:35(1:35/m) 62/64bpm 2cal 37.7/46.34mph 12) 1m - 1:52(1:52/m) 61/63bpm 2cal 32.19/45.88mph 13) 0.54m - 38:24(1:10:55/m) 71/110bpm 78cal 0.85/30.1mph Add a comment	4.7mi, 50:37 Running - General Split Summary === 1) 1m - 10:41(10:41/m) 128/153bpm 101cal 5.62/7.66mph 2) 1m - 11:13(11:13/m) 119/126bpm 81cal 5.35/6.22mph 3) 1m - 10:26(10:26/m) 122/137bpm 80cal 5.75/6.8mph 4) 1m - 11:34(11:34/m) 128/144bpm 91cal 5.19/6.14mph 5) 0.66m - 6:43(10:12/m) 118/127bpm 40cal 5.89/6.26mph Add a comment 0.7mi, 13:44 Running - General Split Summary === 1) 0.67m - 13:44(20:25/m) 104/151bpm 86cal 2.94/7.03mph Add a comment	-	-	2.2mi, 25:03 Running - General Split Summary === 1) 1m - 11:30(11:30/m) 153/163bpm 137cal 5.22/5.63mph 2) 1m - 11:25(11:25/m) 166/176bpm 145cal 5.25/6.01mph 3) 0.21m - 2:08(10:08/m) 166/170bpm 28cal 5.92/6.18mph Add a comment 0.3mi, 3:51 Running - General Split Summary === 1) 0.28m - 3:51(13:58/m) 134/154bpm 37cal 4.3/6.68mph Add a comment	-
Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
0.3mi, 4:19 Running - General Split Summary === 1) 0.3m - 4:19(14:34/m) 108/140bpm 24cal 4.12/19.6mph Add a comment 1mi, 28:45 Running - General Split Summary === 1) 0.95m - 28:45(30:15/m) 108/166bpm 157cal 1.98/8.2mph Add a comment 3.1mi, 22:26 Running - General Split Summary === 1) 1m - 7:05(7:05/m) 145/161bpm 76cal 8.48/9.37mph 2) 1m - 7:33(7:33/m) 161/168bpm 91cal 7.95/8.56mph 3) 1m - 7:16(7:16/m) 171/180bpm 93cal 8.27/8.81mph 4) 0.09m - 33(6:05/m) 170/172bpm 6cal 9.86/10.08mph Add a comment 1.4mi, 18:51 Running - General Split Summary === 1) 1m - 15:39(15:39/m) 140/180bpm 152cal 3.83/7.39mph 2) 0.35m - 3:12(9:05/m) 162/174bpm 38cal 6.6/7.12mph Add a comment 0.3mi, 2:36 Running - General Split Summary === 1) 0.29m - 2:36(9:08/m) 151/156bpm 29cal 6.57/7.35mph Add a comment 0.5mi, 5:29 Running - General Split Summary === 1) 0.46m - 5:29(11:48/m) 131/174bpm 48cal 5.08/7.47mph Add a comment	9.3mi, 1:20:40 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 179/194bpm 120cal 7/7.47mph 2) 1m - 8:55(8:55/m) 143/181bpm 88cal 6.73/7.31mph 3) 1m - 8:35(8:35/m) 137/143bpm 71cal 6.99/7.35mph 4) 1m - 8:54(8:54/m) 143/149bpm 85cal 6.74/7.18mph 5) 1m - 9:03(9:03/m) 143/147bpm 83cal 6.63/6.89mph 6) 1m - 8:27(8:27/m) 139/157bpm 66cal 7.1/7.64mph 7) 1m - 8:56(8:56/m) 143/149bpm 77cal 6.72/7.45mph 8) 1m - 8:23(8:23/m) 150/156bpm 87cal 7.16/7.81mph 9) 1m - 8:16(8:16/m) 157/161bpm 97cal 7.26/7.6mph 10) 0.32m - 2:36(8:08/m) 149/160bpm 22cal 7.38/8.5mph Add a comment	3.9mi, 45:02 Running - General Split Summary === 1) 1m - 11:53(11:53/m) 111/116bpm 96cal 5.05/5.63mph 2) 1m - 10:58(10:58/m) 114/121bpm 77cal 5.47/5.99mph 3) 1m - 12:20(12:20/m) 113/120bpm 95cal 4.86/5.01mph 4) 0.86m - 9:51(11:25/m) 111/116bpm 66cal 5.26/5.51mph Add a comment 8.2mi, 19:33 Running - General Split Summary === 1) 1m - 1:52(1:52/m) 86/94bpm 7cal 32.24/57.92mph 2) 1m - 1:02(1:02/m) 62/72bpm 1cal 58.41/69.55mph 3) 1m - 1:46(1:46/m) 61/63bpm 2cal 34.12/56.54mph 4) 1m - 1:37(1:37/m) 62/66bpm 2cal 37.05/41.49mph 5) 1m - 3:33(3:33/m) 63/70bpm 5cal 16.92/32.29mph 6) 1m - 3:48(3:48/m) 64/73bpm 5cal 15.79/37.01mph 7) 1m - 3:35(3:35/m) 63/69bpm 6cal 16.73/37.01mph 8) 1m - 1:32(1:32/m) 67/74bpm 2cal 39.18/48.78mph 9) 0.17m - 49(4:52/m) 75/81bpm 2cal 12.35/36.46mph Add a comment 14.7mi, 15:10 Running - General Split Summary === 1) 1m - 1:35(1:35/m) 85/95bpm 5cal 37.87/64.85mph 2) 1m - 56(56/m) 57/78bpm 1cal 64.21/74.87mph 3) 1m - 46(46/m) 59/61bpm 78.86/80.13mph 4) 1m - 45(45/m) 59/59bpm 80.51/80.5mph 5) 1m - 44(44/m) 58/59bpm 80.92/80.96mph 6) 1m - 52(52/m) 58/61bpm 1cal 68.89/77.23mph 7) 1m - 54(54/m) 63/71bpm 1cal 66.23/69.48mph 8) 1m - 1:07(1:07/m) 64/74bpm 1cal 53.87/66.98mph 9) 1m - 56(56/m) 76/79bpm 2cal 64.13/70.71mph 10) 1m - 1:04(1:04/m) 66/71bpm 1cal 56.66/71.22mph 11) 1m - 1:00(1:00/m) 62/63bpm 1cal 59.75/72.64mph 12) 1m - 51(51/m) 69/72bpm 1cal 71.01/78.77mph 13) 1m - 51(51/m) 68/78bpm 1cal 70.57/77.79mph 14) 1m - 1:14(1:14/m) 75/79bpm 2cal 48.61/65.62mph 15) 0.73m - 1:35(2:10/m) 67/72bpm 3cal 27.66/39.93mph Add a comment	49mi, 1:50:00 Cycling - General Split Summary === 1) 1m - 1:34(1:34/m) 61/83bpm 2cal 38.16/57.04mph 2) 1m - 1:11(1:11/m) 56/58bpm 1cal 50.64/56.94mph 3) 1m - 1:15(1:15/m) 58/73bpm 1cal 48.3/55.17mph 4) 1m - 1:32(1:32/m) 65/74bpm 3cal 39.03/45.69mph 5) 1m - 1:19(1:19/m) 65/68bpm 2cal 45.49/35.67mph 6) 1m - 1:01(1:01/m) 59/64bpm 1cal 59.2/65.66mph 7) 1m - 1:01(1:01/m) 57/59bpm 1cal 59.48/65.66mph 8) 1m - 1:04(1:04/m) 55/57bpm 1cal 55.85/63.47mph 9) 1m - 1:44(1:44/m) 60/63bpm 2cal 34.78/46.71mph 10) 1m - 2:21(2:21/m) 62/65bpm 3cal 25.58/48.32mph 11) 1m - 1:31(1:31/m) 60/72bpm 1cal 39.44/52.56mph 12) 1m - 1:31(1:31/m) 71/79bpm 3cal 39.64/52.74mph 13) 1m - 1:37(1:37/m) 75/89bpm 3cal 37.02/52.53mph 14) 1m - 1:23(1:23/m) 65/77bpm 2cal 43.41/53.08mph 15) 1m - 1:25(1:25/m) 59/61bpm 1cal 42.57/54.5mph 16) 1m - 2:03(2:03/m) 61/65bpm 2cal 29.29/38.63mph 17) 1m - 3:31(3:31/m) 61/64bpm 4cal 17.07/32.19mph 18) 1m - 2:06(2:06/m) 60/65bpm 2cal 28.48/54.02mph 19) 1m - 1:09(1:09/m) 61/66bpm 1cal 51.94/63.99mph 20) 1m - 1:14(1:14/m) 58/59bpm 1cal 48.47/51.99mph 21) 1m - 1:08(1:08/m) 62/74bpm 1cal 52.88/56.15mph 22) 1m - 1:10(1:10/m) 66/70bpm 1cal 51.72/53.29mph 23) 1m - 1:19(1:19/m) 62/64bpm 1cal 45.48/51.89mph 24) 1m - 1:04(1:04/m) 59/64bpm 1cal 56.49/57.82mph 25) 1m - 1:03(1:03/m) 58/61bpm 1cal 56.77/58.74mph 26) 1m - 1:33(1:33/m) 59/61bpm 1cal 38.55/53.2mph 27) 1m - 1:02(1:02/m) 60/62bpm 1cal 58.44/60.03mph 28) 1m - 1:02(1:02/m) 61/62bpm 1cal 57.92/61.36mph 29) 1m - 1:31(1:31/m) 64/67bpm 1cal 39.74/55.35mph 30) 1m - 1:37(1:37/m) 63/65bpm 1cal 37.24/44.35mph 31) 1m - 1:22(1:22/m) 61/64bpm 1cal 44.15/46.52mph 32) 1m - 1:49(1:49/m) 71/87bpm 3cal 33.03/42.54mph 33) 1m - 1:15(1:15/m) 69/77bpm 2cal 48.02/54.85mph 34) 1m - 1:09(1:09/m) 63/73bpm 1cal 52.36/55.14mph 35) 1m - 1:09(1:09/m) 70/74bpm 2cal 52/55.9mph 36) 1m - 1:22(1:22/m) 71/79bpm 2cal 44.05/54.35mph 37) 1m - 1:12(1:12/m) 65/74bpm 1cal 50.01/54.91mph 38) 1m - 1:12(1:12/m) 68/76bpm 1cal 50.03/54.87mph 39) 1m - 1:18(1:18/m) 67/80bpm 2cal 46.13/55.85mph 40) 1m - 1:24(1:24/m) 61/65bpm 1cal 42.78/50.11mph 41) 1m - 1:27(1:27/m) 58/62bpm 1cal 41.26/49.53mph 42) 1m - 1:23(1:23/m) 58/59bpm 1cal 43.21/46.77mph 43) 1m - 1:32(1:32/m) 60/62bpm 1cal 39.12/49.24mph 44) 1m - 2:01(2:01/m) 64/70bpm 2cal 29.82/37.44mph 45) 1m - 2:34(2:34/m) 62/69bpm 3cal 23.38/36.55mph 46) 1m - 1:23(1:23/m) 65/70bpm 2cal 43.47/48.47mph 47) 1m - 2:30(2:30/m) 64/69bpm 3cal 24.08/46.23mph 48) 1m - 21:25(21:25/m) 72/93bpm 44cal 2.8/37.11mph 49) 0.99m - 18:34(18:47/m) 59/69bpm 20cal 3.19/3.36mph Add a comment	0.6mi, 20:41 Running - General Split Summary === 1) 0.6m - 20:41(34:18/m) 99/126bpm 94cal 1.75/11.61mph Add a comment 3.1mi, 25:11 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 126/146bpm 77cal 7.11/7.95mph 2) 1m - 8:02(8:02/m) 149/158bpm 95cal 7.47/7.99mph 3) 1m - 7:52(7:52/m) 156/164bpm 97cal 7.63/8.52mph 4) 0.11m - 51(7:34/m) 161/164bpm 11cal 7.93/8.22mph Add a comment 0.5mi, 5:58 Running - General Split Summary === 1) 0.51m - 5:58(11:39/m) 126/138bpm 54cal 5.15/6.41mph Add a comment	2.5mi, 22:02 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 153/174bpm 108cal 6.86/9.1mph 2) 1m - 8:43(8:43/m) 158/180bpm 111cal 6.89/8.72mph 3) 0.5m - 4:35(9:08/m) 145/171bpm 46cal 6.57/10.02mph Add a comment 1mi, 9:13 Running - General Split Summary === 1) 0.95m - 9:13(9:41/m) 165/184bpm 124cal 6.2/7.28mph Add a comment 1mi, 8:44 Running - General Split Summary === 1) 0.98m - 8:44(8:54/m) 137/149bpm 96cal 6.74/7.66mph Add a comment	-
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
-	6.2mi, 45:37 Running - General Split Summary === 1) 1m - 6:51(6:51/m) 137/155bpm 74cal 8.76/9.77mph 2) 1m - 6:58(6:58/m) 154/160bpm 88cal 8.62/8.95mph 3) 1m - 7:50(7:50/m) 162/170bpm 102cal 7.65/8.95mph 4) 1m - 7:58(7:58/m) 166/176bpm 106cal 7.53/8.06mph 5) 1m - 7:15(7:15/m) 172/177bpm 100cal 8.27/8.62mph 6) 1m - 7:19(7:19/m) 171/177bpm 100cal 8.2/9.04mph 7) 0.21m - 1:26(6:53/m) 166/169bpm 18cal 8.71/10.87mph Add a comment 0.7mi, 10:49 Running - General Split Summary === 1) 0.71m - 10:49(15:17/m) 117/139bpm 84cal 3.92/7.64mph Add a comment	-	0.2mi, 3:57 Running - General Split Summary === 1) 0.15m - 3:57(27:00/m) 119/153bpm 33cal 2.22/5.51mph Add a comment 4.4mi, 36:07 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 131/147bpm 94cal 6.43/7.7mph 2) 1m - 8:04(8:04/m) 142/153bpm 91cal 7.43/8.39mph 3) 1m - 8:07(8:07/m) 151/159bpm 99cal 7.39/8.43mph 4) 1m - 7:51(7:51/m) 150/160bpm 93cal 7.64/8.27mph 5) 0.35m - 2:44(7:48/m) 152/162bpm 32cal 7.69/8.54mph Add a comment 0.4mi, 8:35 Running - General Split Summary === 1) 0.42m - 8:35(20:32/m) 116/137bpm 67cal 2.92/6.91mph Add a comment 41.5mi, 1:00:57 Running - General Split Summary === 1) 1m - 2:36(2:36/m) 63/75bpm 4cal 23.1/33.4mph 2) 1m - 1:20(1:20/m) 52/56bpm 1cal 45.03/51.41mph 3) 1m - 1:33(1:33/m) 62/74bpm 2cal 38.76/49.72mph 4) 1m - 1:45(1:45/m) 60/70bpm 2cal 34.2/52.89mph 5) 1m - 1:02(1:02/m) 61/68bpm 1cal 57.97/61.09mph 6) 1m - 1:13(1:13/m) 60/64bpm 1cal 49.64/57.31mph 7) 1m - 1:06(1:06/m) 54/58bpm 1cal 54.77/59.61mph 8) 1m - 1:29(1:29/m) 55/60bpm 1cal 40.48/61.34mph 9) 1m - 1:40(1:40/m) 55/59bpm 1cal 35.96/55.92mph 10) 1m - 1:01(1:01/m) 54/56bpm 1cal 59.48/68.46mph 11) 1m - 1:30(1:30/m) 58/66bpm 2cal 39.9/67.17mph 12) 1m - 53(53/m) 58/65bpm 1cal 68.1/69.4mph 13) 1m - 54(54/m) 54/56bpm 66.36/68.42mph 14) 1m - 58(58/m) 60/66bpm 1cal 62.32/68.88mph 15) 1m - 59(59/m) 58/65bpm 1cal 60.75/72.34mph 16) 1m - 52(52/m) 61/65bpm 1cal 69.42/73.32mph 17) 1m - 50(50/m) 64/67bpm 1cal 72.32/73.55mph 18) 1m - 47(47/m) 57/64bpm 77.13/78.13mph 19) 1m - 45(45/m) 56/61bpm 79.9/79.94mph 20) 1m - 49(49/m) 61/62bpm 1cal 72.99/78.98mph 21) 1m - 57(57/m) 59/62bpm 1cal 62.81/70.13mph 22) 1m - 1:05(1:05/m) 56/58bpm 1cal 55.07/63.33mph 23) 1m - 1:09(1:09/m) 58/61bpm 1cal 52.49/60.09mph 24) 1m - 1:06(1:06/m) 59/62bpm 1cal 54.44/60.78mph 25) 1m - 58(58/m) 56/59bpm 1cal 61.58/65.89mph 26) 1m - 1:03(1:03/m) 59/62bpm 1cal 57.34/65.1mph 27) 1m - 55(55/m) 61/67bpm 1cal 65.2/67.6mph 28) 1m - 50(50/m) 56/57bpm 71.6/73.66mph 29) 1m - 50(50/m) 55/56bpm 72.18/74.87mph 30) 1m - 50(50/m) 55/64bpm 71.73/73.6mph 31) 1m - 1:11(1:11/m) 77/90bpm 2cal 50.51/71.17mph 32) 1m - 2:29(2:29/m) 67/89bpm 4cal 24.09/54.04mph 33) 1m - 1:51(1:51/m) 61/70bpm 2cal 32.36/46.5mph 34) 1m - 3:15(3:15/m) 55/67bpm 4cal 18.44/45.71mph 35) 1m - 1:52(1:52/m) 59/65bpm 2cal 32.04/47.98mph 36) 1m - 3:15(3:15/m) 59/67bpm 5cal 18.42/40.39mph 37) 1m - 1:32(1:32/m) 64/79bpm 2cal 39.11/41.93mph 38) 1m - 1:41(1:41/m) 65/79bpm 2cal 35.55/42.04mph 39) 1m - 4:57(4:57/m) 62/72bpm 8cal 12.12/36.65mph 40) 1m - 1:28(1:28/m) 64/68bpm 1cal 41/43.23mph 41) 1m - 2:41(2:41/m) 61/66bpm 3cal 22.39/41.91mph 42) 0.5m - 58(1:57/m) 61/62bpm 1cal 30.8/35.52mph Add a comment	-	0.7mi, 1:06:24 Running - General Split Summary === 1) 0.74m - 1:06:24(1:29:45/m) 85/157bpm 237cal 0.67/7.31mph Add a comment 2.9mi, 30:19 Running - General Split Summary === 1) 1m - 10:41(10:41/m) 131/149bpm 108cal 5.61/10mph 2) 1m - 11:01(11:01/m) 132/160bpm 104cal 5.45/10.14mph 3) 0.86m - 8:38(10:05/m) 138/161bpm 87cal 5.95/10.1mph Add a comment 0.6mi, 8:53 Running - General Split Summary === 1) 0.59m - 8:53(15:08/m) 123/155bpm 80cal 3.96/7.2mph Add a comment	-
Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
2.5mi, 19:07 Running - General Split Summary === 1) 1m - 7:30(7:30/m) 135/165bpm 81cal 8/8.87mph 2) 1m - 7:52(7:52/m) 166/180bpm 110cal 7.63/8.29mph 3) 0.5m - 3:45(7:33/m) 175/191bpm 56cal 7.94/10.75mph Add a comment 1.2mi, 25:38 Running - General Split Summary === 1) 1m - 14:21(14:21/m) 123/154bpm 128cal 4.18/9.16mph 2) 0.22m - 11:17(51:08/m) 104/149bpm 58cal 1.17/8.79mph Add a comment	6.4mi, 57:53 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 133/142bpm 93cal 7.01/7.58mph 2) 1m - 8:40(8:40/m) 139/155bpm 96cal 6.92/7.31mph 3) 1m - 9:47(9:47/m) 143/156bpm 109cal 6.13/6.95mph 4) 1m - 9:30(9:30/m) 144/153bpm 103cal 6.32/6.95mph 5) 1m - 8:35(8:35/m) 140/143bpm 82cal 7/7.28mph 6) 1m - 9:09(9:09/m) 141/145bpm 88cal 6.56/7.14mph 7) 0.37m - 3:39(9:50/m) 134/139bpm 24cal 6.1/6.45mph Add a comment	144.4mi, 2:56:52 Running - General Split Summary === 1) 1m - 1:56(1:56/m) 78/88bpm 6cal 30.97/52.45mph 2) 1m - 1:09(1:09/m) 56/61bpm 1cal 52.15/56.25mph 3) 1m - 1:14(1:14/m) 58/61bpm 1cal 48.63/54.41mph 4) 1m - 1:31(1:31/m) 63/93bpm 2cal 39.64/51.43mph 5) 1m - 1:29(1:29/m) 60/61bpm 2cal 40.31/44.58mph 6) 1m - 1:33(1:33/m) 59/65bpm 1cal 38.52/47.38mph 7) 1m - 1:31(1:31/m) 58/59bpm 1cal 39.76/46.57mph 8) 1m - 55(55/m) 61/64bpm 1cal 65.58/76.75mph 9) 1m - 46(46/m) 60/63bpm 78.67/79.94mph 10) 1m - 44(44/m) 61/63bpm 1cal 80.96/81.09mph 11) 1m - 44(44/m) 57/59bpm 82.21/82.59mph 12) 1m - 45(45/m) 57/58bpm 79.42/83.47mph 13) 1m - 44(44/m) 58/60bpm 82.13/83.91mph 14) 1m - 45(45/m) 61/63bpm 79.51/82.67mph 15) 1m - 44(44/m) 57/60bpm 81.8/83.82mph 16) 1m - 45(45/m) 67/78bpm 1cal 79.56/82.03mph 17) 1m - 44(44/m) 79/87bpm 2cal 81.4/82.63mph 18) 1m - 44(44/m) 87/96bpm 2cal 81.99/84.39mph 19) 1m - 46(46/m) 72/84bpm 1cal 78.72/83.82mph 20) 1m - 44(44/m) 71/75bpm 1cal 81.26/80.86mph 21) 1m - 42(42/m) 66/72bpm 1cal 84.87/88.31mph 22) 1m - 45(45/m) 60/61bpm 80.57/83.57mph 23) 1m - 52(52/m) 62/65bpm 1cal 69.86/77.35mph 24) 1m - 49(49/m) 63/65bpm 1cal 73.39/79.84mph 25) 1m - 45(45/m) 65/69bpm 1cal 79.16/80.78mph 26) 1m - 46(46/m) 71/76bpm 1cal 78.13/81.44mph 27) 1m - 51(51/m) 69/75bpm 1cal 70.41/80.86mph 28) 1m - 51(51/m) 61/67bpm 1cal 70.57/73.41mph 29) 1m - 50(50/m) 60/61bpm 71.79/76.56mph 30) 1m - 1:35(1:35/m) 62/66bpm 2cal 38.02/75.26mph 31) 1m - 12:21(12:21/m) 63/87bpm 20cal 4.86/45.58mph 32) 1m - 1:04(1:04/m) 62/70bpm 1cal 56.63/61.74mph 33) 1m - 55(55/m) 77/89bpm 2cal 64.99/65.91mph 34) 1m - 1:45(1:45/m) 61/67bpm 2cal 34.27/74.08mph 35) 1m - 1:16(1:16/m) 62/67bpm 1cal 47.41/72.72mph 36) 1m - 1:36(1:36/m) 61/65bpm 1cal 37.61/43.25mph 37) 1m - 1:34(1:34/m) 61/66bpm 1cal 38.29/39.66mph 38) 1m - 1:46(1:46/m) 78/93bpm 4cal 34.04/43.29mph 39) 1m - 1:40(1:40/m) 67/77bpm 2cal 36.17/43.29mph 40) 1m - 1:34(1:34/m) 66/72bpm 2cal 38.48/42.96mph 41) 1m - 1:35(1:35/m) 66/70bpm 2cal 37.76/43mph 42) 1m - 1:05(1:05/m) 66/74bpm 1cal 55.65/78.79mph 43) 1m - 1:03(1:03/m) 67/75bpm 1cal 57.54/80.38mph 44) 1m - 1:14(1:14/m) 65/69bpm 1cal 48.93/79.79mph 45) 1m - 1:11(1:11/m) 65/67bpm 1cal 50.66/56.31mph 46) 1m - 1:10(1:10/m) 64/67bpm 1cal 51.14/55.77mph 47) 1m - 1:07(1:07/m) 65/67bpm 1cal 54.09/54.58mph 48) 1m - 1:07(1:07/m) 65/70bpm 1cal 54.03/59.21mph 49) 1m - 1:08(1:08/m) 65/69bpm 1cal 52.88/55.42mph 50) 1m - 1:09(1:09/m) 65/67bpm 1cal 52/52.89mph 51) 1m - 1:08(1:08/m) 68/70bpm 1cal 52.64/52.93mph 52) 1m - 1:10(1:10/m) 70/82bpm 2cal 51.19/52.87mph 53) 1m - 57(57/m) 76/79bpm 2cal 63.33/81.19mph 54) 1m - 47(47/m) 66/71bpm 1cal 76.1/80.29mph 55) 1m - 54(54/m) 61/64bpm 1cal 66.06/76.23mph 56) 1m - 1:02(1:02/m) 63/65bpm 1cal 58.16/58.61mph 57) 1m - 57(57/m) 63/66bpm 1cal 63.58/70.26mph 58) 1m - 1:16(1:16/m) 64/67bpm 1cal 47.29/56.1mph 59) 1m - 1:22(1:22/m) 64/66bpm 1cal 43.75/51.28mph 60) 1m - 1:08(1:08/m) 66/71bpm 1cal 53.07/80.78mph 61) 1m - 55(55/m) 67/71bpm 1cal 65.65/80.78mph 62) 1m - 1:05(1:05/m) 60/65bpm 1cal 55.52/58.23mph 63) 1m - 1:04(1:04/m) 64/67bpm 1cal 55.94/60.09mph 64) 1m - 1:07(1:07/m) 66/75bpm 1cal 53.8/60.42mph 65) 1m - 57(57/m) 60/67bpm 1cal 63.24/73.51mph 66) 1m - 1:00(1:00/m) 66/71bpm 1cal 59.54/64.62mph 67) 1m - 1:05(1:05/m) 64/66bpm 1cal 55.09/57.31mph 68) 1m - 1:06(1:06/m) 66/68bpm 1cal 54.75/60.72mph 69) 1m - 1:05(1:05/m) 66/70bpm 1cal 55.41/56.1mph 70) 1m - 1:07(1:07/m) 62/70bpm 1cal 53.64/57.17mph 71) 1m - 1:11(1:11/m) 65/74bpm 1cal 50.41/53.81mph 72) 1m - 1:11(1:11/m) 65/70bpm 1cal 50.85/52.87mph 73) 1m - 1:10(1:10/m) 64/68bpm 1cal 51.07/56.38mph 74) 1m - 1:11(1:11/m) 64/68bpm 1cal 50.63/51.7mph 75) 1m - 55(55/m) 63/65bpm 1cal 65.75/74.01mph 76) 1m - 46(46/m) 73/89bpm 1cal 77.88/77.62mph 77) 1m - 47(47/m) 74/82bpm 1cal 75.8/77.54mph 78) 1m - 50(50/m) 65/68bpm 1cal 72.28/78.44mph 79) 1m - 49(49/m) 69/72bpm 1cal 73.92/74.05mph 80) 1m - 48(48/m) 63/64bpm 1cal 75.41/78.13mph 81) 1m - 54(54/m) 62/64bpm 1cal 67.03/76.56mph 82) 1m - 59(59/m) 59/60bpm 1cal 61.18/66.04mph 83) 1m - 1:03(1:03/m) 63/69bpm 1cal 56.8/60.32mph 84) 1m - 1:03(1:03/m) 65/73bpm 1cal 57.39/61.43mph 85) 1m - 1:04(1:04/m) 77/82bpm 2cal 56.21/61.01mph 86) 1m - 1:02(1:02/m) 69/71bpm 1cal 57.79/62.97mph 87) 1m - 1:03(1:03/m) 65/68bpm 1cal 57.33/65.08mph 88) 1m - 1:04(1:04/m) 67/71bpm 1cal 55.87/61.43mph 89) 1m - 1:03(1:03/m) 63/64bpm 1cal 57.45/59.34mph 90) 1m - 1:05(1:05/m) 63/65bpm 1cal 55.05/59.46mph 91) 1m - 1:04(1:04/m) 65/72bpm 1cal 56.48/61.53mph 92) 1m - 1:06(1:06/m) 68/73bpm 1cal 54.35/55.04mph 93) 1m - 55(55/m) 71/81bpm 1cal 65.4/65.25mph 94) 1m - 46(46/m) 61/63bpm 77.99/79.42mph 95) 1m - 46(46/m) 66/71bpm 1cal 77.83/89.48mph 96) 1m - 1:07(1:07/m) 59/62bpm 1cal 54.13/57.67mph 97) 1m - 1:10(1:10/m) 64/73bpm 1cal 51.42/54.64mph 98) 1m - 1:11(1:11/m) 64/68bpm 1cal 50.52/55.02mph 99) 1m - 1:10(1:10/m) 58/61bpm 1cal 51.13/66.77mph 100) 1m - 59(59/m) 62/65bpm 1cal 60.72/84.28mph 101) 1m - 1:02(1:02/m) 70/77bpm 1cal 58.24/58.69mph 102) 1m - 1:01(1:01/m) 67/74bpm 1cal 58.67/59.13mph 103) 1m - 1:10(1:10/m) 61/75bpm 1cal 51.57/58.69mph 104) 1m - 1:10(1:10/m) 71/77bpm 2cal 51.75/55.65mph 105) 1m - 1:09(1:09/m) 66/67bpm 1cal 52.25/55mph 106) 1m - 47(47/m) 71/79bpm 1cal 76.1/82.82mph 107) 1m - 45(45/m) 74/82bpm 1cal 80.47/81.88mph 108) 1m - 46(46/m) 82/86bpm 2cal 78.34/86.12mph 109) 1m - 46(46/m) 61/73bpm 1cal 78.08/77.1mph 110) 1m - 49(49/m) 60/61bpm 73.73/78.19mph 111) 1m - 54(54/m) 67/84bpm 1cal 66.87/68.9mph 112) 1m - 1:09(1:09/m) 80/83bpm 3cal 51.93/66.21mph 113) 1m - 1:11(1:11/m) 70/82bpm 2cal 50.4/50.74mph 114) 1m - 2:51(2:51/m) 59/68bpm 4cal 21.05/50.76mph 115) 1m - 1:18(1:18/m) 63/68bpm 1cal 45.89/53.62mph 116) 1m - 1:12(1:12/m) 61/68bpm 1cal 50.3/53.62mph 117) 1m - 1:11(1:11/m) 61/67bpm 1cal 51.04/56.67mph 118) 1m - 1:11(1:11/m) 58/61bpm 1cal 50.4/50.97mph 119) 1m - 1:08(1:08/m) 61/64bpm 1cal 53.1/62.99mph 120) 1m - 59(59/m) 63/65bpm 1cal 61.02/64.6mph 121) 1m - 1:04(1:04/m) 62/63bpm 1cal 56.34/58.82mph 122) 1m - 1:01(1:01/m) 62/65bpm 1cal 58.75/59.38mph 123) 1m - 1:13(1:13/m) 69/73bpm 2cal 49.46/58.32mph 124) 1m - 1:19(1:19/m) 61/67bpm 1cal 45.71/51.03mph 125) 1m - 1:08(1:08/m) 66/80bpm 1cal 52.91/71.84mph 126) 1m - 45(45/m) 69/77bpm 1cal 80.37/81.34mph 127) 1m - 46(46/m) 65/85bpm 1cal 78.36/79.94mph 128) 1m - 48(48/m) 75/102bpm 2cal 75.01/76.83mph 129) 1m - 1:15(1:15/m) 63/65bpm 1cal 47.83/74.66mph 130) 1m - 1:28(1:28/m) 72/86bpm 3cal 40.83/45.65mph 131) 1m - 1:10(1:10/m) 77/85bpm 3cal 51.27/65.1mph 132) 1m - 1:09(1:09/m) 68/72bpm 1cal 51.83/65.54mph 133) 1m - 1:47(1:47/m) 67/73bpm 2cal 33.66/60.07mph 134) 1m - 1:01(1:01/m) 66/68bpm 1cal 58.74/48.13mph 135) 1m - 46(46/m) 66/71bpm 1cal 77.82/48.13mph 136) 1m - 48(48/m) 62/64bpm 74.41/48.13mph 137) 1m - 50(50/m) 65/66bpm 1cal 71.35/72.41mph 138) 1m - 50(50/m) 66/69bpm 1cal 71.31/74.26mph 139) 1m - 49(49/m) 62/68bpm 1cal 73.73/74.39mph 140) 1m - 49(49/m) 67/77bpm 1cal 73.11/74.18mph 141) 1m - 51(51/m) 71/75bpm 1cal 70.76/73.68mph 142) 1m - 54(54/m) 62/63bpm 1cal 66.17/69.36mph 143) 1m - 2:05(2:05/m) 59/62bpm 2cal 28.81/67.42mph 144) 1m - 2:14(2:14/m) 58/69bpm 2cal 26.8/40.2mph 145) 0.4m - 9:45(24:41/m) 81/99bpm 37cal 2.43/27.84mph Add a comment	-	-	-	-

2017	Distance	Date	Result	WAVA
Water of Leith Half Marathon	13.5mi	2 Dec	1:56:19	63.09%
Two Villages Trail Run	6km	23 Apr	29:43	63.11%
Perth parkrun	5km	22 Apr	21:15	73.55%
Perth parkrun	5km	15 Apr	22:10	70.51%
Beveridge Park 5k Series	5km	14 Apr	21:33	72.52%
Grangemouth Round the Houses 10k	10km	9 Apr	46:12	69.82%
Strathclyde parkrun	5km	8 Apr	21:23	72.47%
Tay Ten	10mi	2 Apr	1:17:38	68.35%
Ravenscraig Park 2 Mile Road Race	2mi	28 Mar	13:39	69.25%
Dunfermline parkrun	5km	18 Mar	22:23	69.24%
Gartmorn 6	6mi	12 Mar	45:13	68.88%
Perth parkrun	5km	11 Mar	21:21	72.59%
Edinburgh parkrun	5km	4 Mar	22:16	69.60%
Scottish National XC Champs - Senior Men - Falkirk	10km	25 Feb	55:43	57.89%
3k on the Green	3km	24 Feb	12:25	70.95%
Devilla Forest 15k	15km	19 Feb	1:15:25	65.28%
Perth parkrun	5km	18 Feb	21:22	72.53%
Perth parkrun	5km	11 Feb	21:40	71.53%
Forfar Multi-Terrain Half Marathon	13.1mi	5 Feb	1:49:19	64.55%
Kirkcaldy parkrun	5km	4 Feb	24:34	63.08%
Perth parkrun	5km	21 Jan	21:27	72.25%
Dunfermline parkrun	5km	14 Jan	23:32	65.85%
EAST DISTRICT XC CHAMPIONSHIPS Broxburn	8.1km	14 Jan	44:24	58.08%
Perth parkrun	5km	7 Jan	21:17	72.81%
Perth Parkrun	5km	1 Jan	22:44	68.17%
Kirkcaldy parkrun	5km	1 Jan	22:26	69.08%
2016	Distance	Date	Result	WAVA
Kirkcaldy parkrun	5km	31 Dec	23:36	65.67%
Dunfermline parkrun	5km	24 Dec	23:08	66.99%
Water of Leith Half Marathon	13.5mi	3 Dec	1:52:47	64.48%
Perth parkrun	5km	26 Nov	21:14	72.99%
Perth parkrun	5km	19 Nov	21:45	71.25%
East District XC League Race 2 (Alloa)	8km	19 Nov	46:29	54.79%
Perth parkrun	5km	12 Nov	21:44	71.31%
Perth parkrun	5km	5 Nov	21:37	71.69%
Victoria parkrun, Glasgow	5km	29 Oct	21:37	71.69%
Perth parkrun	5km	22 Oct	21:50	70.98%
Edinburgh parkrun	5km	15 Oct	22:16	69.60%
Perth parkrun	5km	8 Oct	21:30	72.08%

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