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paul_mcg is a Fetch Supporter!

paul_mcg M55

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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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Dist	Races	PB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	1	6:23 6:23/mi			6:23
5km	16	21:40 6:58/mi			22:04		22:18	22:47	21:40	22:59	22:53
5mi	2	37:38 7:32/mi					37:38
10km	10	45:41 7:21/mi		47:11	47:39	46:48	45:41	46:20	49:22
10mi	4	1:15:02 7:30/mi				1:18:25		1:18:00	1:15:02					1:31:46
13.1mi	18	1:44:14 7:57/mi		1:53:09	1:53:06	1:51:14	1:53:57	1:48:53	1:44:14	1:54:26	1:48:14	1:51:16	1:56:59	1:56:47	1:52:31
26.2mi	14	3:46:02 8:38/mi	4:31:29	4:23:26	4:00:23		3:50:37	3:46:02	4:08:09	4:22:00	4:47:01	4:21:37	4:19:31

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	81	118	0	0	0	0	0	0	0	0	0	0	199
2020	140	108	151	181	141	95	136	59	29	102	60	72	1274
2020	0	0	0	0	0	11	0	0	0	0	0	0	11
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

Tue 2nd Feb Feb 2	Wed 3rd Feb Feb 3	Thu 4th Feb Feb 4	Fri 5th Feb Feb 5	Sat 6th Feb Feb 6	Sun 7th Feb Feb 7	Mon 8th Feb Feb 8
3.3mi, 33:53 Running - General Split Summary === 1) 0.16m - 2:00(12:31/m) 95/107bpm 20cal 2) 1m - 10:40(10:40/m) 126/136bpm 142cal 3) 1m - 9:28(9:28/m) 128/137bpm 124cal 4) 1m - 9:46(9:46/m) 130/139bpm 129cal 5) 0.16m - 2:00(12:54/m) 136/138bpm 25cal Add a comment	-	0mi, 24:02 Cross-Training - Other Add a comment 4.8mi, 47:59 Running - General Split Summary === 1) 0.16m - 2:00(12:34/m) 89/99bpm 16cal 2) 1m - 9:56(9:56/m) 122/130bpm 129cal 3) 1m - 9:55(9:55/m) 127/134bpm 130cal 4) 1m - 10:12(10:12/m) 134/141bpm 139cal 5) 1m - 9:36(9:36/m) 132/138bpm 128cal 6) 0.19m - 2:00(10:46/m) 128/133bpm 24cal 7) 0.4m - 4:20(10:46/m) 131/137bpm 54cal Add a comment	3.2mi, 36:18 Running - General Split Summary === 1) 1m - 11:28(11:28/m) 116/132bpm 137cal 2) 1m - 11:53(11:53/m) 117/131bpm 137cal 3) 1m - 10:37(10:37/m) 121/133bpm 127cal 4) 0.21m - 2:20(11:13/m) 122/125bpm 27cal Add a comment	10mi, 1:40:36 Running - General Split Summary === 1) 0.17m - 2:00(11:47/m) 94/102bpm 17cal 2) 1m - 10:08(10:08/m) 121/132bpm 130cal 3) 1m - 9:43(9:43/m) 125/134bpm 127cal 4) 1m - 10:13(10:13/m) 134/143bpm 141cal 5) 1m - 10:04(10:04/m) 141/144bpm 146cal 6) 1m - 9:37(9:37/m) 135/141bpm 131cal 7) 1m - 10:09(10:10/m) 139/144bpm 143cal 8) 0.19m - 2:00(10:46/m) 135/144bpm 25cal 9) 1m - 10:35(10:35/m) 135/145bpm 135cal 10) 1m - 10:03(10:03/m) 141/148bpm 140cal 11) 1m - 9:29(9:29/m) 142/148bpm 134cal 12) 0.65m - 6:36(10:10/m) 143/145bpm 92cal Add a comment	7.4mi, 1:13:11 Running - General Split Summary === 1) 1m - 10:46(10:46/m) 118/131bpm 125cal 2) 1m - 10:22(10:22/m) 129/137bpm 138cal 3) 1m - 9:59(9:59/m) 133/140bpm 134cal 4) 1m - 9:23(9:23/m) 138/144bpm 134cal 5) 1m - 9:26(9:26/m) 146/151bpm 142cal 6) 1m - 10:01(10:01/m) 143/151bpm 143cal 7) 1m - 9:33(9:33/m) 150/164bpm 147cal 8) 0.38m - 3:40(9:34/m) 155/162bpm 60cal Add a comment	0mi, 24:06 Cross-Training - Other Add a comment
Tue 9th Feb Feb 9	Wed 10th Feb Feb 10	Thu 11th Feb Feb 11	Fri 12th Feb Feb 12	Sat 13th Feb Feb 13	Sun 14th Feb Feb 14	Mon 15th Feb Feb 15
4.5mi, 41:16 Running - General Split Summary === 1) 1m - 9:30(9:30/m) 149/167bpm 145cal 2) 1m - 9:14(9:14/m) 145/155bpm 138cal 3) 1m - 9:14(9:14/m) 144/160bpm 137cal 4) 1m - 8:58(8:58/m) 146/158bpm 135cal 5) 0.5m - 4:20(8:46/m) 148/157bpm 66cal Add a comment 2.7mi, 28:36 Running - General Split Summary === 1) 0.15m - 2:00(13:05/m) 124/138bpm 24cal 2) 1m - 12:00(12:00/m) 141/160bpm 174cal 3) 1m - 9:40(9:40/m) 147/162bpm 147cal 4) 0.52m - 4:56(9:29/m) 149/163bpm 75cal Add a comment	0mi, 30:06 Cross-Training - Other Add a comment 4.7mi, 50:22 Running - General Split Summary === 1) 0.15m - 2:00(12:56/m) 102/112bpm 19cal 2) 1m - 11:01(11:01/m) 117/125bpm 132cal 3) 1m - 10:38(10:38/m) 120/129bpm 130cal 4) 1m - 11:12(11:12/m) 126/128bpm 137cal 5) 1m - 10:26(10:27/m) 127/131bpm 130cal 6) 0.18m - 2:00(10:56/m) 127/130bpm 23cal 7) 0.31m - 3:05(9:50/m) 124/127bpm 36cal Add a comment	1mi, 8:47 Running - General Split Summary === 1) 1m - 8:38(8:38/m) 143/159bpm 130cal 2) 0.02m - 8(9:00/m) 158/158bpm 2cal Add a comment 4.2mi, 40:25 Running - General Split Summary === 1) 0.16m - 2:00(12:16/m) 103/116bpm 19cal 2) 1m - 10:01(10:01/m) 124/130bpm 132cal 3) 1m - 9:39(9:39/m) 127/131bpm 125cal 4) 1m - 9:19(9:19/m) 134/139bpm 129cal 5) 1m - 8:55(8:55/m) 143/149bpm 132cal 6) 0.06m - 32(9:37/m) 148/148bpm 8cal Add a comment	3.2mi, 38:21 Running - General Split Summary === 1) 1m - 12:15(12:15/m) 113/128bpm 140cal 2) 1m - 12:15(12:15/m) 114/126bpm 134cal 3) 1m - 11:20(11:20/m) 113/123bpm 118cal 4) 0.2m - 2:31(12:49/m) 112/119bpm 23cal Add a comment	-	7.4mi, 1:10:28 Running - General Split Summary === 1) 0.21m - 2:00(9:32/m) 106/129bpm 21cal 2) 1m - 9:57(9:57/m) 133/150bpm 136cal 3) 1m - 9:37(9:37/m) 134/142bpm 136cal 4) 1m - 9:27(9:27/m) 138/149bpm 136cal 5) 1m - 9:41(9:41/m) 138/148bpm 138cal 6) 1m - 9:29(9:29/m) 145/161bpm 142cal 7) 1m - 9:27(9:27/m) 150/166bpm 149cal 8) 1m - 8:49(8:49/m) 157/173bpm 149cal 9) 0.22m - 2:00(8:59/m) 146/154bpm 30cal Add a comment	4.3mi, 42:25 Running - General Split Summary === 1) 0.1m - 2:00(19:14/m) 82/110bpm 13cal 2) 1m - 9:41(9:41/m) 123/130bpm 128cal 3) 1m - 9:41(9:41/m) 126/134bpm 126cal 4) 1m - 9:21(9:21/m) 131/139bpm 126cal 5) 1m - 9:31(9:32/m) 139/142bpm 138cal 6) 0.21m - 2:00(9:37/m) 140/141bpm 28cal 7) 0.01m - 11(35:48/m) 134/143bpm 2cal Add a comment
Tue 16th Feb Feb 16	Wed 17th Feb Feb 17	Thu 18th Feb Feb 18	Fri 19th Feb Feb 19	Sat 20th Feb Feb 20	Sun 21st Feb Feb 21	Mon 22nd Feb Feb 22
-	3.9mi, 35:16 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 143/156bpm 129cal 2) 1m - 9:18(9:18/m) 137/157bpm 133cal 3) 1m - 9:18(9:18/m) 137/156bpm 131cal 4) 0.91m - 8:15(9:02/m) 149/154bpm 131cal Add a comment 2.4mi, 25:49 Running - General Split Summary === 1) 0.21m - 2:00(9:23/m) 106/121bpm 20cal 2) 1m - 9:16(9:16/m) 128/134bpm 128cal 3) 1m - 9:07(9:07/m) 137/140bpm 133cal 4) 0.18m - 5:25(30:01/m) 119/146bpm 50cal Add a comment	0mi, 1:03:19 Running - General Add a comment 1.3mi, 26:34 Running - General Split Summary === 1) 0.12m - 2:00(16:02/m) 108/115bpm 21cal 2) 1m - 22:14(22:14/m) 100/131bpm 172cal 3) 0.17m - 2:20(13:23/m) 125/132bpm 29cal Add a comment	3mi, 27:56 Running - General Split Summary === 1) 1m - 10:01(10:01/m) 116/133bpm 125cal 2) 1m - 9:05(9:05/m) 135/140bpm 130cal 3) 1m - 8:47(8:47/m) 145/149bpm 136cal 4) 0m - 2(10:00/m) 147/147bpm Add a comment	7.4mi, 1:10:47 Running - General Split Summary === 1) 0.21m - 2:00(9:32/m) 100/111bpm 19cal 2) 1m - 10:05(10:05/m) 123/130bpm 130cal 3) 1m - 9:53(9:53/m) 131/139bpm 138cal 4) 1m - 9:25(9:25/m) 138/144bpm 135cal 5) 1m - 9:25(9:25/m) 142/146bpm 140cal 6) 1m - 9:18(9:18/m) 146/152bpm 143cal 7) 1m - 9:41(9:41/m) 148/155bpm 150cal 8) 0.21m - 2:00(9:28/m) 151/155bpm 31cal 9) 0.97m - 9:00(9:15/m) 153/157bpm 147cal Add a comment	5mi, 47:40 Running - General Split Summary === 1) 1m - 9:48(9:48/m) 118/128bpm 124cal 2) 1m - 9:30(9:30/m) 126/133bpm 126cal 3) 1m - 9:30(9:30/m) 133/142bpm 134cal 4) 1m - 9:12(9:12/m) 134/143bpm 127cal 5) 1m - 9:28(9:28/m) 139/142bpm 137cal 6) 0.01m - 12(17:24/m) 139/140bpm 2cal Add a comment	4.9mi, 48:49 Running - General Split Summary === 1) 0.18m - 2:00(11:07/m) 96/106bpm 19cal 2) 1m - 10:17(10:18/m) 119/128bpm 130cal 3) 1m - 10:01(10:01/m) 122/133bpm 128cal 4) 1m - 10:14(10:14/m) 130/136bpm 139cal 5) 0.2m - 2:00(9:51/m) 126/131bpm 24cal 6) 1m - 9:40(9:40/m) 128/132bpm 125cal 7) 0.46m - 4:37(9:57/m) 133/137bpm 62cal Add a comment
Tue 23rd Feb Feb 23	Wed 24th Feb Feb 24	Thu 25th Feb Feb 25	Fri 26th Feb Feb 26	Sat 27th Feb Feb 27	Sun 28th Feb Feb 28	Mon 1st Mar Mar 1
1.9mi, 20:00 Running - General Split Summary === 1) 1.9m - 20:00(10:32/m) 285cal 5.7/0mph Add a comment 1.9mi, 17:20 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 134/142bpm 133cal 2) 0.89m - 8:06(9:09/m) 143/149bpm 124cal Add a comment 2.1mi, 20:45 Running - General Split Summary === 1) 0.5m - 4:58(9:56/m) 110/123bpm 58cal 2) 0.03m - 1:30(46:32/m) 104/121bpm 14cal 3) 1m - 7:56(7:56/m) 136/153bpm 115cal 4) 0.5m - 5:45(11:30/m) 127/150bpm 75cal 5) 0.06m - 37(10:01/m) 131/132bpm 8cal Add a comment	-	5.5mi, 53:27 Running - General Split Summary === 1) 1m - 9:54(9:54/m) 119/129bpm 128cal 2) 1m - 10:15(10:15/m) 127/134bpm 137cal 3) 1m - 9:51(9:51/m) 130/137bpm 135cal 4) 1m - 9:14(9:14/m) 139/141bpm 137cal 5) 1m - 9:38(9:38/m) 137/146bpm 137cal 6) 0.48m - 4:36(9:34/m) 141/143bpm 68cal Add a comment 0.7mi, 8:13 Running - General Split Summary === 1) 0.16m - 2:00(12:23/m) 97/106bpm 17cal 2) 0.52m - 5:54(11:23/m) 115/126bpm 72cal 3) 0m - 3(14:14/m) 114/115bpm 4) 0m - 5(31:30/m) 107/111bpm 5) 0.01m - 11(16:44/m) 113/113bpm 1cal Add a comment	4.8mi, 49:21 Running - General Split Summary === 1) 1m - 10:36(10:36/m) 117/131bpm 129cal 2) 1m - 10:12(10:12/m) 120/124bpm 127cal 3) 1m - 10:40(10:40/m) 126/131bpm 138cal 4) 1m - 10:01(10:01/m) 128/134bpm 131cal 5) 0.81m - 7:53(9:42/m) 127/136bpm 99cal Add a comment	11.6mi, 1:52:40 Running - General Split Summary === 1) 0.17m - 2:00(11:46/m) 96/110bpm 20cal 2) 1m - 10:50(10:50/m) 114/121bpm 128cal 3) 1m - 10:09(10:09/m) 123/136bpm 131cal 4) 1m - 10:14(10:14/m) 130/139bpm 141cal 5) 1m - 9:46(9:46/m) 126/134bpm 124cal 6) 1m - 10:01(10:01/m) 126/138bpm 125cal 7) 1m - 9:45(9:45/m) 133/139bpm 134cal 8) 1m - 9:03(9:03/m) 135/141bpm 127cal 9) 1m - 9:12(9:13/m) 148/171bpm 146cal 10) 0.22m - 2:00(9:11/m) 138/144bpm 28cal 11) 1m - 9:10(9:10/m) 141/149bpm 136cal 12) 1m - 9:08(9:08/m) 148/160bpm 144cal 13) 1m - 9:21(9:21/m) 148/155bpm 146cal 14) 0.21m - 2:00(9:35/m) 140/144bpm 27cal Add a comment	-	-

2020	Distance	Date	Result	WAVA
TC Saturday Half #2	13.1mi	29 Aug	1:54:51	58.77%
TC Saturday Morning Half	13.1mi	25 Jul	1:59:42	56.39%
Not the Manchester Half	13.1mi	24 May	1:52:31	59.99%
2019	Distance	Date	Result	WAVA
Waterside Half Marathon	13.1mi	1 Sep	1:56:47	57.28%
Lurgan Lakes 10M	10mi	25 Aug	1:31:46	55.08%
Strabane Lifford Half	13.1mi	12 May	1:56:54	57.22%
2018	Distance	Date	Result	WAVA
Walled City Marathon	26.2mi	3 Jun	4:19:31	53.80%
Strabane Lifford Half Marathon	13.1mi	13 May	1:58:06	56.14%
Omagh Half Marathon	13.1mi	7 Apr	1:56:59	56.67%
2017	Distance	Date	Result	WAVA
Raphoe Half	13.1mi	1 Oct	1:59:48	55.34%
Strabane Lifford Half Marathon	13.1mi	14 May	1:51:16	59.06%
Greater Manchester Marathon	26.2mi	2 Apr	4:21:37	52.90%
2016	Distance	Date	Result	WAVA
St Nauls 5k	5km	26 Dec	25:48	57.62%
Jingle Bells 5k	5km	18 Dec	22:53	64.96%
Belleek marathon Challenge	26.2mi	12 Nov	4:47:01	48.22%
Frosses 5k	5km	1 Apr	24:50	59.40%
Omagh Half Marathon	13.1mi	26 Mar	1:48:14	60.20%
2015	Distance	Date	Result	WAVA
St Nauls 5k	5km	26 Dec	27:17	54.07%
Jingle Bells 5K	5km	20 Dec	22:59	64.19%
Quadrathon Day 2	26.2mi	14 Aug	4:57:01	45.80%
Quadrathon Day 1	26.2mi	13 Aug	5:25:00	41.85%
Walled City Marathon	26.2mi	31 May	4:22:00	51.92%
Limerick Marathon	26.2mi	3 May	4:55:56	45.96%
Strabane Lifford Half	13.1mi	26 Apr	1:54:26	56.44%
2014	Distance	Date	Result	WAVA
Gathering 5k	5km	4 Aug	23:40	61.40%
santa pola 10k	10km	28 Jun	49:22	59.85%
Walled City Marathon	26.2mi	1 Jun	4:08:09	54.35%
Strabane Lifford Half	13.1mi	11 May	1:44:14	61.44%
Tir Chonnail Spring 5k race 2	5km	18 Apr	22:18	65.16%
Frosses 5K	5km	11 Apr	25:07	57.85%
Tir Chonnail Spring Race1 Series 5k	5km	4 Apr	21:40	67.07%
Cara Bundoran 10M	10mi	1 Mar	1:15:02	64.52%
2013	Distance	Date	Result	WAVA
St Nauls 5k - Mountcharles	5km	26 Dec	25:05	57.93%
Jingle Bells 5k	5km	22 Dec	22:47	63.78%
Glenties 10k	10km	8 Sep	54:00	54.27%
Point 10k	10km	24 Aug	49:02	59.76%
Walled City Marathon	26.2mi	2 Jun	4:00:03	55.70%
Greater Manchester Marathon	26.2mi	28 Apr	3:46:02	59.16%
Inishowen AC Half Marathon	13.1mi	21 Apr	1:55:07	55.16%
Omagh Half Marathon	13.1mi	30 Mar	1:48:53	58.31%
Lough Rynn 10k	10km	29 Mar	46:20	63.25%
CaraBundoran 10M	10mi	9 Mar	1:18:00	61.54%
2012	Distance	Date	Result	WAVA
Festive Foodbank Fetch Five	5mi	31 Dec	42:20	55.51%
St Naul's 5k	5km	26 Dec	24:20	59.27%
Waterside Half Marathon	13.1mi	9 Sep	1:53:57	55.25%
Grange 5k	5km	20 Jul	24:40	58.04%
Donegal Town 5k	5km	1 Jun	22:18	64.20%
Limerick Marathon	26.2mi	6 May	3:50:37	57.49%
Ardara 10k	10km	21 Apr	50:08	57.98%
Tirchonaill Spring Series 5k Race 2	5km	15 Apr	22:21	64.05%
Carney Lissadel 10k	10km	9 Apr	45:41	63.62%
Letterkenny 5M	5mi	8 Jan	37:38	61.95%
2011	Distance	Date	Result	WAVA
BOGTROTTERS Half Marathon	13.1mi	23 Jul	1:51:14	56.14%
Maugherow 10k	10km	11 Jun	48:31	59.42%
Carney Liassadel 10k	10km	25 Apr	46:48	61.60%
Cara Bundoran 10M	10mi	5 Mar	1:18:25	60.21%
2010	Distance	Date	Result	WAVA
Dublin Marathon	26.2mi	25 Oct	4:00:23	54.70%
Waterside Half Marathon	13.1mi	12 Sep	1:53:06	54.75%
Ballyshannon 5K	5km	7 May	22:04	63.93%
Fit4Life Mile	1mi	5 May	6:23	63.39%
Carney Lisadell 10k	10km	5 Apr	47:39	60.02%
2009	Distance	Date	Result	WAVA
Dublin Marathon	26.2mi	26 Oct	4:23:26	49.50%
Carney Lisadell 10k	10km	13 Apr	47:11	60.13%
Omagh Half Marathon	13.1mi	21 Mar	1:53:09	54.28%
2008	Distance	Date	Result	WAVA
Dublin Marathon	26.2mi	27 Oct	4:31:29	47.64%

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paul_mcg M55

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