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paul_mcg M50

About

Race Times

All Races

Mileage

Training

No clubs listed.

Races
62
Miles
12181
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
2019	101	102	86	73	81	76	45	69	140	106	53	0	932
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

Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22
1.7mi, 14:05 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 139/152bpm 134cal 6.79/0mph 2) 0.67m - 5:14(7:50/m) 156/162bpm 90cal 7.66/0mph Add a comment 1mi, 8:03 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 146/160bpm 127cal 7.48/0mph 2) 0.01m - 2(5:04/m) 156/156bpm 11.84/0mph Add a comment 3.5mi, 31:35 Running - General Split Summary === 1) 1m - 8:49(8:49/m) 116/130bpm 106cal 6.8/0mph 2) 1m - 9:31(9:31/m) 134/145bpm 139cal 6.31/0mph 3) 1m - 8:46(8:46/m) 125/133bpm 108cal 6.85/0mph 4) 0.47m - 4:30(9:35/m) 131/137bpm 61cal 6.26/0mph Add a comment	0.9mi, 9:38 Running - General Split Summary === 1) 0.9m - 9:38(10:44/m) 105/115bpm 98cal 5.59/0mph Add a comment 0.9mi, 9:35 Running - General Split Summary === 1) 0.89m - 9:35(10:48/m) 120/137bpm 118cal 5.56/0mph Add a comment 7.1mi, 1:03:22 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 114/129bpm 108cal 6.43/0mph 2) 1m - 9:00(9:00/m) 120/129bpm 109cal 6.67/0mph 3) 1m - 9:01(9:01/m) 118/135bpm 98cal 6.65/0mph 4) 1m - 9:22(9:22/m) 119/173bpm 97cal 6.4/0mph 5) 1m - 9:26(9:26/m) 147/163bpm 148cal 6.36/0mph 6) 1m - 8:09(8:09/m) 140/150bpm 121cal 7.36/0mph 7) 1m - 8:13(8:13/m) 142/156bpm 122cal 7.3/0mph 8) 0.09m - 50(9:18/m) 146/148bpm 12cal 6.46/0mph Add a comment	2.8mi, 24:32 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 122/133bpm 117cal 6.68/0mph 2) 1m - 9:01(9:01/m) 131/142bpm 126cal 6.66/0mph 3) 0.77m - 6:32(8:27/m) 134/140bpm 93cal 7.1/0mph Add a comment	-	1.1mi, 12:05 Running - General Split Summary === 1) 1m - 10:47(10:47/m) 112/130bpm 121cal 5.56/0mph 2) 0.12m - 1:18(10:31/m) 128/131bpm 18cal 5.7/0mph Add a comment 0.9mi, 9:40 Running - General Split Summary === 1) 0.89m - 9:40(10:49/m) 113/128bpm 110cal 5.55/0mph Add a comment	5.3mi, 48:27 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 124/147bpm 122cal 6.59/0mph 2) 1m - 8:38(8:38/m) 129/135bpm 120cal 6.94/0mph 3) 1m - 9:49(9:49/m) 133/140bpm 140cal 6.11/0mph 4) 1m - 9:01(9:01/m) 130/142bpm 114cal 6.66/0mph 5) 1m - 9:06(9:06/m) 130/141bpm 113cal 6.59/0mph 6) 0.34m - 2:46(8:08/m) 108/124bpm 16cal 7.38/0mph Add a comment	-
Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29
6.2mi, 57:28 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 124/142bpm 119cal 6.66/0mph 2) 1m - 8:43(8:43/m) 122/127bpm 111cal 6.89/0mph 3) 1m - 9:37(9:37/m) 121/132bpm 112cal 6.23/0mph 4) 1m - 9:14(9:14/m) 111/138bpm 76cal 6.49/0mph 5) 1m - 10:05(10:05/m) 117/125bpm 99cal 5.95/0mph 6) 1m - 8:54(8:54/m) 116/121bpm 75cal 6.75/0mph 7) 0.22m - 1:55(8:53/m) 115/119bpm 15cal 6.76/0mph Add a comment	2.1mi, 21:28 Running - General Split Summary === 1) 1m - 10:17(10:17/m) 118/130bpm 129cal 5.83/0mph 2) 1m - 10:20(10:20/m) 114/119bpm 112cal 5.81/0mph 3) 0.08m - 50(11:00/m) 116/117bpm 9cal 5.45/0mph Add a comment	4.2mi, 44:40 Running - General Split Summary === 1) 1m - 10:38(10:38/m) 107/123bpm 112cal 5.64/0mph 2) 1m - 11:05(11:05/m) 109/115bpm 116cal 5.42/0mph 3) 1m - 10:33(10:33/m) 112/118bpm 110cal 5.69/0mph 4) 1m - 10:08(10:08/m) 117/126bpm 109cal 5.92/0mph 5) 0.21m - 2:16(10:45/m) 124/131bpm 28cal 5.58/0mph Add a comment	-	3.6mi, 38:02 Running - General Split Summary === 1) 1m - 10:30(10:30/m) 111/131bpm 118cal 5.71/0mph 2) 1m - 10:34(10:34/m) 116/133bpm 122cal 5.68/0mph 3) 1m - 10:42(10:42/m) 120/134bpm 123cal 5.61/0mph 4) 0.63m - 6:17(9:59/m) 126/135bpm 82cal 6.01/0mph Add a comment	6mi, 55:01 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 114/125bpm 116cal 6.11/0mph 2) 1m - 9:08(9:08/m) 118/129bpm 108cal 6.57/0mph 3) 1m - 9:18(9:18/m) 129/138bpm 129cal 6.45/0mph 4) 1m - 9:09(9:09/m) 137/145bpm 137cal 6.56/0mph 5) 1m - 8:27(8:27/m) 132/137bpm 117cal 7.1/0mph 6) 1m - 8:43(8:43/m) 130/141bpm 110cal 6.88/0mph 7) 0.04m - 27(10:22/m) 119/122bpm 3cal 5.79/0mph Add a comment	-
Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5
6.2mi, 58:06 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 138/179bpm 133cal 6.75/0mph 2) 1m - 8:53(8:53/m) 143/157bpm 139cal 6.76/0mph 3) 1m - 9:55(9:55/m) 132/139bpm 137cal 6.05/0mph 4) 1m - 9:10(9:10/m) 132/145bpm 121cal 6.55/0mph 5) 1m - 9:51(9:51/m) 136/147bpm 141cal 6.09/0mph 6) 1m - 9:21(9:21/m) 130/138bpm 108cal 6.42/0mph 7) 0.23m - 2:03(9:06/m) 132/135bpm 26cal 6.59/0mph Add a comment	0.3mi, 2:51 Running - General Split Summary === 1) 0.27m - 2:51(10:38/m) 114/169bpm 32cal 5.64/0mph Add a comment 1mi, 11:41 Running - General Split Summary === 1) 1m - 11:05(11:05/m) 109/123bpm 120cal 5.41/0mph 2) 0.04m - 36(14:14/m) 107/112bpm 5cal 4.22/0mph Add a comment	4.5mi, 41:01 Running - General Split Summary === 1) 1m - 9:51(9:51/m) 125/141bpm 127cal 6.09/0mph 2) 1m - 8:32(8:32/m) 126/145bpm 113cal 7.03/0mph 3) 1m - 9:31(9:31/m) 134/148bpm 137cal 6.3/0mph 4) 1m - 8:49(8:49/m) 146/154bpm 138cal 6.8/0mph 5) 0.49m - 4:17(8:47/m) 152/177bpm 71cal 6.83/0mph Add a comment	2.4mi, 24:37 Running - General Split Summary === 1) 1m - 10:17(10:17/m) 119/130bpm 128cal 5.84/0mph 2) 1m - 10:30(10:30/m) 127/140bpm 139cal 5.71/0mph 3) 0.37m - 3:50(10:26/m) 137/147bpm 55cal 5.75/0mph Add a comment	5mi, 44:26 Running - General Split Summary === 1) 1m - 9:26(9:26/m) 125/139bpm 124cal 6.36/0mph 2) 1m - 8:34(8:34/m) 137/148bpm 125cal 7/0mph 3) 1m - 9:06(9:06/m) 145/156bpm 139cal 6.59/0mph 4) 1m - 8:38(8:38/m) 150/156bpm 138cal 6.95/0mph 5) 1m - 8:34(8:34/m) 149/154bpm 135cal 7/0mph 6) 0.01m - 7(11:21/m) 151/152bpm 1cal 5.29/0mph Add a comment 2.5mi, 27:24 Running - General Split Summary === 1) 1m - 11:04(11:04/m) 117/150bpm 126cal 5.42/0mph 2) 1m - 11:14(11:14/m) 112/133bpm 112cal 5.34/0mph 3) 0.5m - 5:06(10:16/m) 122/129bpm 61cal 5.84/0mph Add a comment	2.3mi, 21:26 Running - Treadmill Split Summary === 1) 1m - 10:05(10:05/m) 121/136bpm 123cal 5.95/0mph 2) 1m - 8:46(8:46/m) 132/146bpm 121cal 6.85/0mph 3) 0.25m - 2:35(10:12/m) 126/135bpm 32cal 5.89/0mph Add a comment	4.5mi, 40:12 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 118/127bpm 107cal 6.75/0mph 2) 1m - 8:38(8:38/m) 124/128bpm 109cal 6.95/0mph 3) 1m - 9:42(9:42/m) 130/139bpm 129cal 6.19/0mph 4) 1m - 9:00(9:00/m) 124/132bpm 102cal 6.67/0mph 5) 0.47m - 3:59(8:30/m) 129/137bpm 50cal 7.06/0mph Add a comment 0.6mi, 5:23 Running - General Split Summary === 1) 0.6m - 5:23(9:02/m) 117/125bpm 65cal 6.65/0mph Add a comment 1.2mi, 8:56 Running - General Split Summary === 1) 1m - 7:32(7:32/m) 113/124bpm 84cal 7.97/0mph 2) 0.16m - 1:25(8:50/m) 114/118bpm 15cal 6.79/0mph Add a comment
Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12
8.9mi, 1:22:01 Running - General Split Summary === 1) 1m - 9:10(9:10/m) 117/123bpm 110cal 6.55/0mph 2) 1m - 9:28(9:28/m) 119/130bpm 113cal 6.34/0mph 3) 1m - 8:54(8:54/m) 123/127bpm 109cal 6.75/0mph 4) 1m - 9:05(9:05/m) 129/139bpm 121cal 6.6/0mph 5) 1m - 8:59(8:59/m) 133/140bpm 125cal 6.68/0mph 6) 1m - 8:50(8:50/m) 126/137bpm 102cal 6.79/0mph 7) 1m - 9:06(9:06/m) 129/133bpm 111cal 6.59/0mph 8) 1m - 10:08(10:08/m) 122/137bpm 86cal 5.93/0mph 9) 0.88m - 8:21(9:32/m) 122/129bpm 70cal 6.3/0mph Add a comment	3.9mi, 37:18 Running - General Split Summary === 1) 1m - 8:51(8:51/m) 124/134bpm 121cal 6.78/0mph 2) 1m - 10:16(10:16/m) 119/135bpm 117cal 5.84/0mph 3) 1m - 10:01(10:01/m) 121/133bpm 118cal 5.99/0mph 4) 0.94m - 8:11(8:44/m) 113/132bpm 70cal 6.87/0mph Add a comment	6.2mi, 58:43 Running - General Split Summary === 1) 1m - 9:24(9:24/m) 127/169bpm 131cal 6.38/0mph 2) 1m - 8:55(8:55/m) 172/182bpm 180cal 6.72/0mph 3) 1m - 10:03(10:03/m) 177/183bpm 204cal 5.97/0mph 4) 1m - 9:26(9:26/m) 181/188bpm 192cal 6.36/0mph 5) 1m - 10:16(10:16/m) 182/189bpm 208cal 5.85/0mph 6) 1m - 8:50(8:50/m) 178/186bpm 179cal 6.79/0mph 7) 0.2m - 1:48(8:49/m) 179/184bpm 36cal 6.8/0mph Add a comment	2.3mi, 24:31 Running - General Split Summary === 1) 1m - 10:42(10:42/m) 115/127bpm 121cal 5.61/0mph 2) 1m - 10:08(10:08/m) 123/129bpm 125cal 5.92/0mph 3) 0.34m - 3:41(10:45/m) 125/131bpm 45cal 5.58/0mph Add a comment	4.1mi, 43:03 Running - General Split Summary === 1) 1m - 10:49(10:49/m) 107/122bpm 109cal 5.54/0mph 2) 1m - 11:04(11:04/m) 111/117bpm 114cal 5.42/0mph 3) 1m - 10:18(10:18/m) 116/121bpm 107cal 5.82/0mph 4) 1m - 9:39(9:39/m) 121/135bpm 107cal 6.22/0mph 5) 0.09m - 1:12(13:18/m) 121/128bpm 12cal 4.51/0mph Add a comment	2.6mi, 25:24 Running - Treadmill Split Summary === 1) 1m - 10:34(10:34/m) 122/148bpm 127cal 5.68/0mph 2) 1m - 9:33(9:33/m) 127/135bpm 124cal 6.29/0mph 3) 0.55m - 5:18(9:38/m) 133/138bpm 74cal 6.23/0mph Add a comment	2.3mi, 22:28 Running - Treadmill Split Summary === 1) 1m - 10:27(10:27/m) 119/127bpm 127cal 5.74/0mph 2) 1m - 9:34(9:34/m) 128/140bpm 126cal 6.27/0mph 3) 0.25m - 2:26(9:45/m) 136/141bpm 35cal 6.16/0mph 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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