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paul_mcg M50

About

Race Times

All Races

Mileage

Training

No clubs listed.

Races
62
Miles
12440
Miles
60
WAVA
66.99%
Mile
6:23
5k
21:40
5M
37:38
10k
45:41
10M
1:15:02
Half
1:44:14
Mara
3:46:02

About Me

Easy - 90-150 secs slower than 5k pace
MP - 45-100 secs slower than 5k pace
Speedwork - 5-15 secs faster than 5k pace
YASSO (400m recovery jog)
LONG RUN - 90-150 secs slower than 5k pace

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Groups

This user is a member of Conquercise Game, Fetchies in Ireland, UTMOST

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Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	1	6:23 6:23/mi	63.39			6:23 63.39
5km	16	21:40 6:58/mi	66.99			22:04 63.76		22:18 64.08	22:47 63.70	21:40 66.99	22:59 64.17	22:53 64.98
5mi	2	37:38 7:32/mi	62.76					37:38 62.76
10km	10	45:41 7:21/mi	65.10		47:11 61.59	47:39 61.46	46:48 63.05	45:41 65.10	46:20 64.69	49:22 61.19
10mi	4	1:15:02 7:30/mi	66.07				1:18:25 61.70		1:18:00 63.04	1:15:02 66.07					1:31:46 56.34
13.1mi	14	1:44:14 7:57/mi	63.16		1:53:09 55.84	1:53:06 56.32	1:51:14 57.73	1:53:57 56.82	1:48:53 59.96	1:44:14 63.16	1:54:26 58.01	1:48:14 61.86	1:51:16 60.69	1:56:59 58.23	1:56:54 58.78
21.1km	1	1:56:47 8:54/mi	58.89												1:56:47 58.89
26.2mi	14	3:46:02 8:38/mi	60.08	4:31:29 48.34	4:23:26 50.24	4:00:23 55.53		3:50:37 58.38	3:46:02 60.08	4:08:09 55.21	4:22:00 52.75	4:47:01 49.03	4:21:37 53.79	4:19:31 54.72

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	88	0	0	0	0	0	0	0	0	0	0	0	88
2019	101	102	86	73	81	76	45	69	140	106	145	79	1103
2018	99	102	144	121	128	66	43	107	116	23	49	91	1088
2017	146	143	120	88	129	101	68	41	66	29	42	98	1071
2016	119	78	96	29	70	109	116	141	102	149	78	112	1199
2015	109	30	132	91	131	122	128	94	48	90	69	75	1119
2014	76	118	135	133	78	72	44	69	60	32	15	20	853
2013	131	168	168	152	119	117	75	85	114	43	92	83	1346
2012	115	142	146	128	113	38	101	83	117	131	95	95	1304
2012	0	0	0	0	0	21	16	23	0	0	0	0	60
2011	83	54	56	75	102	114	86	75	95	77	58	64	938
2010	61	70	71	89	24	50	102	90	113	119	38	10	836
2009	80	80	69	76	97	59	131	90	58	104	19	22	885
2008	11	31	59	84	77	20	65	28	105	95	12	23	610

Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1
6mi, 51:29 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 118/128bpm 110cal 6.67/0mph 2) 1m - 8:37(8:37/m) 125/137bpm 112cal 6.96/0mph 3) 1m - 8:56(8:56/m) 138/164bpm 133cal 6.71/0mph 4) 1m - 8:57(8:57/m) 144/156bpm 137cal 6.71/0mph 5) 1m - 8:04(8:04/m) 145/158bpm 125cal 7.44/0mph 6) 1m - 7:51(7:51/m) 151/159bpm 127cal 7.64/0mph 7) 0.01m - 4(7:10/m) 154/154bpm 1cal 8.38/0mph Add a comment	3.5mi, 36:17 Running - General Split Summary === 1) 1m - 11:02(11:02/m) 115/127bpm 128cal 5.44/0mph 2) 1m - 10:09(10:09/m) 116/123bpm 112cal 5.91/0mph 3) 1m - 10:21(10:21/m) 118/128bpm 114cal 5.79/0mph 4) 0.47m - 4:45(10:11/m) 117/126bpm 48cal 5.89/0mph Add a comment	3.3mi, 27:11 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 123/137bpm 118cal 6.7/0mph 2) 1m - 8:15(8:15/m) 135/141bpm 120cal 7.27/0mph 3) 1m - 7:40(7:40/m) 143/151bpm 118cal 7.83/0mph 4) 0.31m - 2:19(7:23/m) 147/157bpm 37cal 8.13/0mph Add a comment	1mi, 10:38 Running - General Split Summary === 1) 1m - 10:10(10:10/m) 117/131bpm 124cal 5.9/0mph 2) 0.04m - 28(11:24/m) 123/127bpm 6cal 5.26/0mph Add a comment 3mi, 29:35 Running - General Split Summary === 1) 1m - 10:02(10:02/m) 122/149bpm 130cal 5.98/0mph 2) 1m - 9:43(9:43/m) 118/129bpm 113cal 6.17/0mph 3) 0.95m - 9:50(10:20/m) 117/135bpm 102cal 5.8/0mph Add a comment	3mi, 36:36 Running - General Split Summary === 1) 1m - 11:28(11:28/m) 137/148bpm 167cal 5.23/0mph 2) 1m - 14:15(14:15/m) 139/179bpm 193cal 4.21/0mph 3) 1m - 10:40(10:40/m) 140/159bpm 158cal 5.62/0mph 4) 0.02m - 13(13:35/m) 136/136bpm 2cal 4.42/0mph Add a comment	4.9mi, 44:20 Running - General Split Summary === 1) 1m - 8:55(8:55/m) 134/142bpm 126cal 6.73/0mph 2) 1m - 8:50(8:50/m) 138/150bpm 128cal 6.79/0mph 3) 1m - 9:09(9:09/m) 140/149bpm 134cal 6.55/0mph 4) 1m - 8:52(8:52/m) 139/151bpm 126cal 6.77/0mph 5) 0.88m - 8:34(9:44/m) 137/147bpm 117cal 6.16/0mph Add a comment 2.6mi, 29:23 Running - General Split Summary === 1) 1m - 11:37(11:37/m) 119/132bpm 135cal 5.17/0mph 2) 1m - 11:55(11:55/m) 126/164bpm 147cal 5.03/0mph 3) 0.56m - 5:51(10:22/m) 136/144bpm 84cal 5.78/0mph Add a comment	2.9mi, 30:08 Running - General Split Summary === 1) 1m - 10:22(10:22/m) 105/124bpm 100cal 5.78/0mph 2) 1m - 10:38(10:38/m) 111/127bpm 104cal 5.64/0mph 3) 0.88m - 9:07(10:23/m) 116/125bpm 93cal 5.78/0mph Add a comment
Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
3.1mi, 30:27 Running - General Split Summary === 1) 1m - 10:08(10:08/m) 117/130bpm 117cal 5.92/0mph 2) 1m - 10:02(10:02/m) 122/131bpm 121cal 5.98/0mph 3) 1m - 9:40(9:40/m) 126/144bpm 118cal 6.21/0mph 4) 0.06m - 38(10:38/m) 136/141bpm 8cal 5.65/0mph Add a comment	-	6.3mi, 54:37 Running - General Split Summary === 1) 1m - 9:37(9:37/m) 123/134bpm 123cal 6.24/0mph 2) 1m - 9:16(9:16/m) 127/138bpm 119cal 6.47/0mph 3) 1m - 8:58(8:58/m) 134/140bpm 126cal 6.69/0mph 4) 1m - 8:24(8:24/m) 138/147bpm 121cal 7.15/0mph 5) 1m - 8:21(8:21/m) 143/148bpm 125cal 7.19/0mph 6) 1m - 8:03(8:03/m) 143/147bpm 119cal 7.45/0mph 7) 0.25m - 1:58(7:43/m) 141/145bpm 28cal 7.78/0mph Add a comment	-	3.6mi, 35:58 Running - General Split Summary === 1) 1m - 10:09(10:09/m) 113/127bpm 113cal 5.91/0mph 2) 1m - 10:19(10:19/m) 117/125bpm 118cal 5.82/0mph 3) 1m - 10:13(10:13/m) 122/136bpm 121cal 5.88/0mph 4) 0.57m - 5:17(9:21/m) 129/135bpm 69cal 6.42/0mph Add a comment	7mi, 1:03:35 Running - General Split Summary === 1) 1m - 9:24(9:24/m) 118/133bpm 115cal 6.38/0mph 2) 1m - 8:54(8:54/m) 127/135bpm 119cal 6.75/0mph 3) 1m - 9:08(9:08/m) 138/145bpm 134cal 6.57/0mph 4) 1m - 9:25(9:25/m) 142/151bpm 142cal 6.37/0mph 5) 1m - 9:06(9:06/m) 140/147bpm 134cal 6.59/0mph 6) 1m - 8:40(8:40/m) 135/143bpm 117cal 6.92/0mph 7) 1m - 8:53(8:53/m) 136/141bpm 120cal 6.75/0mph 8) 0.01m - 5(8:48/m) 140/140bpm 1cal 6.82/0mph Add a comment	4.6mi, 45:37 Running - General Split Summary === 1) 1m - 10:22(10:22/m) 107/133bpm 105cal 5.79/0mph 2) 1m - 10:14(10:14/m) 121/135bpm 128cal 5.87/0mph 3) 1m - 10:03(10:03/m) 124/132bpm 124cal 5.97/0mph 4) 1m - 9:48(9:48/m) 129/134bpm 129cal 6.12/0mph 5) 0.55m - 5:11(9:30/m) 132/138bpm 70cal 6.32/0mph Add a comment
Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
-	-	4.9mi, 50:43 Running - General Split Summary === 1) 1m - 10:33(10:33/m) 137/155bpm 154cal 5.69/0mph 2) 1m - 9:53(9:53/m) 141/152bpm 148cal 6.07/0mph 3) 1m - 10:01(10:01/m) 142/148bpm 152cal 5.99/0mph 4) 1m - 10:09(10:09/m) 152/186bpm 165cal 5.91/0mph 5) 0.9m - 10:06(11:17/m) 149/160bpm 154cal 5.32/0mph Add a comment	10.5mi, 1:40:05 Running - General Split Summary === 1) 1m - 9:59(9:59/m) 125/136bpm 128cal 6.01/0mph 2) 1m - 9:40(9:40/m) 127/141bpm 122cal 6.21/0mph 3) 1m - 9:21(9:21/m) 130/136bpm 120cal 6.42/0mph 4) 1m - 10:02(10:02/m) 130/144bpm 116cal 5.98/0mph 5) 1m - 9:30(9:30/m) 136/145bpm 125cal 6.32/0mph 6) 1m - 9:36(9:36/m) 135/147bpm 122cal 6.25/0mph 7) 1m - 9:53(9:53/m) 138/149bpm 132cal 6.07/0mph 8) 1m - 9:20(9:20/m) 139/147bpm 123cal 6.42/0mph 9) 1m - 9:06(9:06/m) 135/142bpm 107cal 6.59/0mph 10) 1m - 8:55(8:55/m) 139/148bpm 114cal 6.73/0mph 11) 0.51m - 4:43(9:21/m) 143/148bpm 65cal 6.42/0mph Add a comment	-	6.2mi, 59:55 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 123/132bpm 116cal 6.5/0mph 2) 1m - 8:58(8:58/m) 127/133bpm 116cal 6.69/0mph 3) 1m - 9:57(9:57/m) 136/147bpm 137cal 6.03/0mph 4) 1m - 9:41(9:41/m) 131/143bpm 117cal 6.19/0mph 5) 1m - 10:37(10:37/m) 138/160bpm 144cal 5.65/0mph 6) 1m - 9:30(9:30/m) 131/138bpm 112cal 6.31/0mph 7) 0.21m - 1:57(9:24/m) 130/134bpm 22cal 6.38/0mph Add a comment 0.9mi, 9:40 Running - General Split Summary === 1) 0.9m - 9:40(10:43/m) 108/122bpm 99cal 5.6/0mph Add a comment 1mi, 11:35 Running - General Split Summary === 1) 0.96m - 11:35(12:05/m) 110/134bpm 116cal 4.96/0mph Add a comment	5.4mi, 52:11 Running - General Split Summary === 1) 1m - 9:37(9:37/m) 115/124bpm 109cal 6.24/0mph 2) 1m - 9:17(9:17/m) 122/126bpm 111cal 6.47/0mph 3) 1m - 10:06(10:06/m) 130/139bpm 132cal 5.94/0mph 4) 1m - 9:29(9:29/m) 128/139bpm 110cal 6.33/0mph 5) 1m - 9:43(9:43/m) 133/145bpm 124cal 6.18/0mph 6) 0.42m - 4:00(9:37/m) 132/152bpm 49cal 6.24/0mph Add a comment
Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22
2.6mi, 27:30 Running - General Split Summary === 1) 1m - 10:51(10:51/m) 134/148bpm 152cal 5.53/0mph 2) 1m - 10:26(10:26/m) 150/183bpm 166cal 5.75/0mph 3) 0.58m - 6:13(10:43/m) 142/174bpm 84cal 5.6/0mph Add a comment	-	3.2mi, 35:19 Running - General Split Summary === 1) 1m - 10:56(10:56/m) 121/138bpm 130cal 5.49/0mph 2) 1m - 11:45(11:45/m) 122/132bpm 135cal 5.11/0mph 3) 1m - 10:43(10:43/m) 127/136bpm 132cal 5.6/0mph 4) 0.18m - 1:56(10:41/m) 131/137bpm 25cal 5.61/0mph Add a comment 6.2mi, 55:27 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 118/135bpm 113cal 6.15/0mph 2) 1m - 8:50(8:50/m) 126/135bpm 109cal 6.79/0mph 3) 1m - 9:18(9:18/m) 134/141bpm 125cal 6.45/0mph 4) 1m - 8:56(8:56/m) 138/143bpm 121cal 6.71/0mph 5) 1m - 8:25(8:25/m) 136/145bpm 113cal 7.12/0mph 6) 1m - 8:31(8:31/m) 138/143bpm 116cal 7.04/0mph 7) 0.18m - 1:40(9:28/m) 141/146bpm 23cal 6.34/0mph Add a comment	2.5mi, 29:38 Running - General Split Summary === 1) 1m - 12:12(12:12/m) 103/129bpm 116cal 4.92/0mph 2) 1m - 11:45(11:45/m) 112/124bpm 120cal 5.11/0mph 3) 0.49m - 5:41(11:34/m) 118/126bpm 61cal 5.18/0mph Add a comment	5.4mi, 51:49 Running - General Split Summary === 1) 1m - 9:28(9:28/m) 114/125bpm 104cal 6.34/0mph 2) 1m - 9:03(9:03/m) 121/126bpm 108cal 6.63/0mph 3) 1m - 10:17(10:17/m) 127/140bpm 130cal 5.84/0mph 4) 1m - 9:35(9:35/m) 125/138bpm 109cal 6.26/0mph 5) 1m - 9:58(9:58/m) 127/137bpm 117cal 6.02/0mph 6) 0.38m - 3:29(9:11/m) 126/134bpm 38cal 6.53/0mph Add a comment	6.2mi, 1:00:39 Running - General Split Summary === 1) 1m - 9:35(9:35/m) 115/122bpm 111cal 6.26/0mph 2) 1m - 8:59(8:59/m) 122/126bpm 110cal 6.68/0mph 3) 1m - 10:15(10:15/m) 128/135bpm 132cal 5.85/0mph 4) 1m - 9:37(9:37/m) 124/136bpm 107cal 6.24/0mph 5) 1m - 10:40(10:40/m) 133/145bpm 140cal 5.62/0mph 6) 1m - 9:35(9:35/m) 122/135bpm 91cal 6.26/0mph 7) 0.21m - 1:58(9:12/m) 128/132bpm 22cal 6.53/0mph Add a comment 2.3mi, 25:41 Running - General Split Summary === 1) 1m - 11:35(11:35/m) 111/145bpm 120cal 5.18/0mph 2) 1m - 11:00(11:00/m) 113/124bpm 114cal 5.45/0mph 3) 0.28m - 3:05(11:02/m) 115/123bpm 32cal 5.44/0mph Add a comment	3.9mi, 39:09 Running - General Split Summary === 1) 1m - 9:51(9:51/m) 109/127bpm 104cal 6.09/0mph 2) 1m - 9:50(9:50/m) 114/124bpm 106cal 6.1/0mph 3) 1m - 11:08(11:08/m) 118/138bpm 116cal 5.39/0mph 4) 0.89m - 8:20(9:18/m) 120/129bpm 89cal 6.45/0mph Add a comment

2019	Distance	Date	Result	WAVA
Waterside Half Marathon	21.1km	1 Sep	1:56:47	58.89%
Lurgan Lakes 10M	10mi	25 Aug	1:31:46	56.34%
Strabane Lifford Half	13.1mi	12 May	1:56:54	58.78%
2018	Distance	Date	Result	WAVA
Walled City Marathon	26.2mi	3 Jun	4:19:31	54.72%
Strabane Lifford Half Marathon	13.1mi	13 May	1:58:06	57.68%
Omagh Half Marathon	13.1mi	7 Apr	1:56:59	58.23%
2017	Distance	Date	Result	WAVA
Raphoe Half	13.1mi	1 Oct	1:59:48	56.86%
Strabane Lifford Half Marathon	13.1mi	14 May	1:51:16	60.69%
Greater Manchester Marathon	26.2mi	2 Apr	4:21:37	53.79%
2016	Distance	Date	Result	WAVA
St Nauls 5k	5km	26 Dec	25:48	57.63%
Jingle Bells 5k	5km	18 Dec	22:53	64.98%
Belleek marathon Challenge	26.2mi	12 Nov	4:47:01	49.03%
Frosses 5k	5km	1 Apr	24:50	59.39%
Omagh Half Marathon	13.1mi	26 Mar	1:48:14	61.86%
2015	Distance	Date	Result	WAVA
St Nauls 5k	5km	26 Dec	27:17	54.05%
Jingle Bells 5K	5km	20 Dec	22:59	64.17%
Quadrathon Day 2	26.2mi	14 Aug	4:57:01	46.53%
Quadrathon Day 1	26.2mi	13 Aug	5:25:00	42.53%
Walled City Marathon	26.2mi	31 May	4:22:00	52.75%
Limerick Marathon	26.2mi	3 May	4:55:56	46.70%
Strabane Lifford Half	13.1mi	26 Apr	1:54:26	58.01%
2014	Distance	Date	Result	WAVA
Gathering 5k	5km	4 Aug	23:40	61.33%
santa pola 10k	10km	28 Jun	49:22	61.19%
Walled City Marathon	26.2mi	1 Jun	4:08:09	55.21%
Strabane Lifford Half	13.1mi	11 May	1:44:14	63.16%
Tir Chonnail Spring 5k race 2	5km	18 Apr	22:18	65.08%
Frosses 5K	5km	11 Apr	25:07	57.79%
Tir Chonnail Spring Race1 Series 5k	5km	4 Apr	21:40	66.99%
Cara Bundoran 10M	10mi	1 Mar	1:15:02	66.07%
2013	Distance	Date	Result	WAVA
St Nauls 5k - Mountcharles	5km	26 Dec	25:05	57.86%
Jingle Bells 5k	5km	22 Dec	22:47	63.70%
Glenties 10k	10km	8 Sep	54:00	55.51%
Point 10k	10km	24 Aug	49:02	61.13%
Walled City Marathon	26.2mi	2 Jun	4:00:03	56.58%
Greater Manchester Marathon	26.2mi	28 Apr	3:46:02	60.08%
Inishowen AC Half Marathon	13.1mi	21 Apr	1:55:07	56.71%
Omagh Half Marathon	13.1mi	30 Mar	1:48:53	59.96%
Lough Rynn 10k	10km	29 Mar	46:20	64.69%
CaraBundoran 10M	10mi	9 Mar	1:18:00	63.04%
2012	Distance	Date	Result	WAVA
Festive Foodbank Fetch Five	5mi	31 Dec	42:20	56.23%
St Naul's 5k	5km	26 Dec	24:20	59.18%
Waterside Half Marathon	13.1mi	9 Sep	1:53:57	56.82%
Grange 5k	5km	20 Jul	24:40	57.93%
Donegal Town 5k	5km	1 Jun	22:18	64.08%
Limerick Marathon	26.2mi	6 May	3:50:37	58.38%
Ardara 10k	10km	21 Apr	50:08	59.32%
Tirchonaill Spring Series 5k Race 2	5km	15 Apr	22:21	63.93%
Carney Lissadel 10k	10km	9 Apr	45:41	65.10%
Letterkenny 5M	5mi	8 Jan	37:38	62.76%
2011	Distance	Date	Result	WAVA
BOGTROTTERS Half Marathon	13.1mi	23 Jul	1:51:14	57.73%
Maugherow 10k	10km	11 Jun	48:31	60.82%
Carney Liassadel 10k	10km	25 Apr	46:48	63.05%
Cara Bundoran 10M	10mi	5 Mar	1:18:25	61.70%
2010	Distance	Date	Result	WAVA
Dublin Marathon	26.2mi	25 Oct	4:00:23	55.53%
Waterside Half Marathon	13.1mi	12 Sep	1:53:06	56.32%
Ballyshannon 5K	5km	7 May	22:04	63.76%
Fit4Life Mile	1mi	5 May	6:23	63.39%
Carney Lisadell 10k	10km	5 Apr	47:39	61.46%
2009	Distance	Date	Result	WAVA
Dublin Marathon	26.2mi	26 Oct	4:23:26	50.24%
Carney Lisadell 10k	10km	13 Apr	47:11	61.59%
Omagh Half Marathon	13.1mi	21 Mar	1:53:09	55.84%
2008	Distance	Date	Result	WAVA
Dublin Marathon	26.2mi	27 Oct	4:31:29	48.34%

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