Hill o Beath & back

Split Summary
===
1) 1m - 8:01(8:01/m) 127/138bpm 117cal 7.48/8.12mph
2) 1m - 7:50(7:50/m) 127/140bpm 112cal 7.65/8.85mph
3) 1m - 7:48(7:48/m) 128/136bpm 105cal 7.69/7.85mph
4) 1m - 7:58(7:58/m) 134/147bpm 114cal 7.52/7.74mph
5) 1m - 7:48(7:48/m) 128/145bpm 92cal 7.7/7.95mph
6) 1m - 7:46(7:46/m) 133/142bpm 102cal 7.72/7.97mph
7) 1m - 7:50(7:50/m) 129/140bpm 90cal 7.65/7.89mph
8) 1m - 7:42(7:42/m) 123/133bpm 69cal 7.78/7.93mph
9) 0.01m - 4(6:56/m) 134/134bpm 8.65/7.81mph

w/u, 4 x 1 mile wi 60s jog recovery, 5 mins jog, 6 x 30s wi 60s jog recovery, w/d

Split Summary
===
1) 1m - 7:52(7:52/m) 115/122bpm 100cal 7.63/7.85mph
2) 0.99m - 7:37(7:43/m) 125/139bpm 104cal 7.77/11.1mph
3) 1m - 5:34(5:34/m) 155/162bpm 102cal 10.77/11.06mph
4) 0.12m - 1:00(8:40/m) 150/161bpm 18cal 6.93/10.83mph
5) 1m - 5:37(5:37/m) 158/163bpm 105cal 10.7/10.96mph
6) 0.11m - 1:00(9:15/m) 148/163bpm 17cal 6.48/10.75mph
7) 1m - 5:35(5:35/m) 160/164bpm 105cal 10.76/10.83mph
8) 0.11m - 1:00(9:01/m) 153/163bpm 18cal 6.65/10.79mph
9) 1m - 5:38(5:38/m) 161/164bpm 106cal 10.66/11.19mph
10) 0.57m - 5:00(8:50/m) 130/163bpm 42cal 6.8/10.58mph
11) 0.1m - 30(4:46/m) 146/157bpm 6cal 12.58/12.63mph
12) 0.11m - 1:00(8:55/m) 148/158bpm 16cal 6.72/12.61mph
13) 0.1m - 30(4:49/m) 150/158bpm 7cal 12.45/12.77mph
14) 0.12m - 1:00(8:38/m) 149/159bpm 17cal 6.95/12.42mph
15) 0.1m - 30(4:46/m) 151/158bpm 8cal 12.59/12.71mph
16) 0.11m - 1:00(8:49/m) 148/159bpm 16cal 6.8/12.56mph
17) 0.1m - 30(4:48/m) 149/157bpm 7cal 12.5/12.67mph
18) 0.11m - 1:00(8:43/m) 147/158bpm 16cal 6.88/12.31mph
19) 0.1m - 30(4:47/m) 149/157bpm 7cal 12.56/12.9mph
20) 0.12m - 1:00(8:35/m) 149/158bpm 16cal 6.99/12.33mph
21) 0.11m - 30(4:45/m) 150/158bpm 7cal 12.62/12.75mph
22) 0.12m - 1:00(8:11/m) 150/159bpm 17cal 7.33/12.44mph
23) 0.79m - 5:58(7:33/m) 131/139bpm 42cal 7.95/8.12mph

Cowden out & back

Split Summary
===
1) 1m - 7:55(7:55/m) 124/134bpm 111cal 7.58/7.72mph
2) 1m - 7:54(7:54/m) 129/138bpm 117cal 7.59/7.74mph
3) 1m - 7:53(7:53/m) 126/136bpm 104cal 7.61/7.68mph
4) 1m - 7:52(7:52/m) 131/138bpm 107cal 7.63/8.06mph
5) 1m - 7:52(7:52/m) 130/137bpm 99cal 7.63/7.83mph
6) 1m - 7:51(7:51/m) 132/142bpm 100cal 7.64/7.97mph
7) 1m - 7:54(7:54/m) 129/136bpm 87cal 7.6/7.78mph
8) 0.61m - 4:48(7:52/m) 123/137bpm 44cal 7.63/7.81mph

Short out & back

Split Summary
===
1) 1m - 7:32(7:32/m) 130/143bpm 112cal 7.97/8.25mph
2) 1m - 7:29(7:29/m) 129/142bpm 109cal 8.02/8.22mph
3) 1m - 7:34(7:34/m) 132/144bpm 110cal 7.92/8.45mph
4) 1m - 7:22(7:22/m) 123/138bpm 87cal 8.14/8.27mph
5) 0.01m - 4(6:58/m) 139/139bpm 1cal 8.62/8.35mph

w/u, 2 x 3k/2k/1k wi 3min/2min recoveries, w/d

Split Summary
===
1) 1m - 7:47(7:47/m) 117/123bpm 104cal 7.71/7.95mph
2) 1m - 7:56(7:56/m) 120/129bpm 101cal 7.56/7.97mph
3) 0.02m - 9(9:03/m) 126/126bpm 1cal 6.63/7.16mph
4) 1m - 5:56(5:56/m) 150/158bpm 105cal 10.13/10.67mph
5) 0.86m - 5:06(5:54/m) 157/160bpm 95cal 10.18/10.35mph
6) 0.36m - 3:00(8:18/m) 137/161bpm 42cal 7.23/10.14mph
7) 1m - 5:44(5:44/m) 157/161bpm 105cal 10.46/11.19mph
8) 0.24m - 1:24(5:46/m) 162/163bpm 26cal 10.4/10.58mph
9) 0.25m - 2:00(8:00/m) 145/162bpm 31cal 7.51/10.12mph
10) 0.62m - 3:29(5:37/m) 160/165bpm 66cal 10.69/11.15mph
11) 0.34m - 3:00(8:48/m) 138/164bpm 37cal 6.81/10.21mph
12) 1m - 5:53(5:53/m) 156/161bpm 105cal 10.19/10.73mph
13) 0.86m - 5:09(5:58/m) 161/162bpm 98cal 10.05/10.21mph
14) 0.35m - 3:00(8:31/m) 139/162bpm 30cal 7.04/10.12mph
15) 1m - 5:48(5:48/m) 160/165bpm 107cal 10.34/10.92mph
16) 0.24m - 1:23(5:41/m) 165/165bpm 26cal 10.55/10.48mph
17) 0.23m - 2:00(8:38/m) 146/166bpm 25cal 6.95/10.48mph
18) 0.62m - 3:31(5:39/m) 162/167bpm 65cal 10.62/11.17mph
19) 0.99m - 7:44(7:48/m) 141/168bpm 69cal 7.7/10.69mph

Loch Leven & Kinross

Split Summary
===
1) 1m - 7:56(7:56/m) 118/128bpm 107cal 7.56/7.85mph
2) 1m - 7:54(7:54/m) 125/129bpm 114cal 7.59/7.78mph
3) 1m - 7:48(7:48/m) 128/133bpm 110cal 7.69/7.89mph
4) 1m - 7:59(7:59/m) 129/133bpm 107cal 7.51/8.08mph
5) 1m - 7:53(7:53/m) 131/135bpm 104cal 7.61/7.7mph
6) 1m - 7:55(7:55/m) 132/138bpm 103cal 7.58/7.68mph
7) 1m - 7:56(7:56/m) 135/141bpm 104cal 7.56/7.99mph
8) 1m - 7:54(7:54/m) 135/142bpm 99cal 7.6/7.72mph
9) 1m - 7:54(7:54/m) 132/140bpm 86cal 7.6/7.74mph
10) 1m - 7:52(7:52/m) 131/135bpm 80cal 7.63/7.74mph
11) 1m - 7:53(7:53/m) 133/138bpm 85cal 7.61/7.85mph
12) 1m - 7:54(7:54/m) 133/139bpm 83cal 7.6/7.66mph
13) 1m - 7:54(7:54/m) 137/140bpm 93cal 7.6/7.68mph
14) 1m - 7:56(7:56/m) 141/155bpm 103cal 7.57/7.72mph
15) 1m - 7:59(7:59/m) 145/155bpm 114cal 7.52/7.95mph
16) 1m - 7:54(7:54/m) 143/147bpm 103cal 7.6/8.16mph
17) 0.4m - 3:12(7:56/m) 146/159bpm 44cal 7.56/7.97mph

Glenrothes loop

Split Summary
===
1) 1m - 7:59(7:59/m) 138/163bpm 105cal 7.52/7.74mph
2) 1m - 7:53(7:53/m) 142/172bpm 112cal 7.6/7.81mph
3) 1m - 7:51(7:51/m) 121/130bpm 102cal 7.65/7.89mph
4) 1m - 7:51(7:51/m) 127/142bpm 108cal 7.64/7.87mph
5) 1m - 7:43(7:43/m) 121/138bpm 90cal 7.77/8.01mph
6) 1m - 7:53(7:53/m) 120/127bpm 86cal 7.61/7.91mph
7) 1m - 7:51(7:51/m) 128/143bpm 97cal 7.65/8.14mph
8) 0.6m - 4:39(7:42/m) 120/125bpm 45cal 7.79/8.52mph

w/u, 1600/200, 1200/200, 1000/200, 800/200, 600/200 wi 2min/3min jog recoveries, w/d

Split Summary
===
1) 1m - 7:35(7:35/m) 122/130bpm 106cal 7.91/8.16mph
2) 0.98m - 7:15(7:23/m) 128/137bpm 104cal 8.13/10.98mph
3) 0.99m - 5:27(5:29/m) 159/166bpm 100cal 10.94/11.79mph
4) 0.22m - 2:00(9:02/m) 138/166bpm 28cal 6.64/11.08mph
5) 0.12m - 37(5:01/m) 144/160bpm 9cal 11.98/12.65mph
6) 0.33m - 3:00(8:59/m) 133/161bpm 39cal 6.68/12mph
7) 0.75m - 3:55(5:15/m) 159/164bpm 71cal 11.45/11.81mph
8) 0.23m - 2:00(8:39/m) 143/164bpm 30cal 6.94/11.35mph
9) 0.12m - 36(4:49/m) 147/156bpm 9cal 12.45/12.4mph
10) 0.34m - 3:00(8:48/m) 134/158bpm 36cal 6.81/12.15mph
11) 0.62m - 3:15(5:13/m) 157/163bpm 58cal 11.5/11.9mph
12) 0.24m - 2:00(8:29/m) 141/163bpm 28cal 7.07/11.35mph
13) 0.12m - 36(4:49/m) 145/156bpm 8cal 12.46/12.61mph
14) 0.34m - 3:00(8:43/m) 133/157bpm 33cal 6.88/12.27mph
15) 0.5m - 2:35(5:12/m) 155/161bpm 44cal 11.52/11.75mph
16) 0.23m - 2:00(8:40/m) 140/161bpm 27cal 6.92/11.37mph
17) 0.12m - 36(4:49/m) 143/155bpm 7cal 12.46/12.15mph
18) 0.36m - 3:00(8:25/m) 134/156bpm 31cal 7.13/12.17mph
19) 0.37m - 1:56(5:11/m) 152/161bpm 31cal 11.58/11.79mph
20) 0.23m - 2:00(8:38/m) 138/160bpm 23cal 6.95/11.59mph
21) 0.12m - 36(4:46/m) 143/155bpm 7cal 12.58/12.75mph
22) 0.36m - 3:00(8:15/m) 134/156bpm 29cal 7.28/12.27mph
23) 1m - 7:51(7:51/m) 129/131bpm 54cal 7.65/7.81mph
24) 0.57m - 4:26(7:44/m) 123/127bpm 22cal 7.75/7.89mph

Glenrothes loop

Split Summary
===
1) 1m - 7:57(7:57/m) 108/117bpm 90cal 7.55/8.54mph
2) 1m - 7:55(7:55/m) 116/126bpm 99cal 7.58/7.78mph
3) 1m - 7:51(7:51/m) 126/143bpm 109cal 7.65/7.85mph
4) 1m - 7:57(7:57/m) 131/146bpm 110cal 7.54/7.91mph
5) 1m - 7:54(7:54/m) 122/134bpm 90cal 7.6/8.25mph
6) 1m - 7:49(7:49/m) 118/134bpm 79cal 7.68/7.89mph
7) 1m - 7:39(7:39/m) 126/137bpm 91cal 7.85/7.78mph
8) 0.5m - 4:09(8:13/m) 119/124bpm 37cal 7.3/7.87mph

Newbridge loops

Split Summary
===
1) 1m - 7:54(7:54/m) 126/131bpm 116cal 7.59/8.27mph
2) 1m - 7:53(7:53/m) 124/129bpm 111cal 7.61/7.97mph
3) 1m - 7:53(7:53/m) 123/129bpm 103cal 7.6/7.99mph
4) 1m - 7:56(7:56/m) 124/129bpm 98cal 7.56/7.7mph
5) 1m - 7:54(7:54/m) 127/134bpm 99cal 7.59/8.1mph
6) 0.01m - 3(8:07/m) 131/131bpm 7.39/7.7mph

w/u, 15 x 1min wi 1min jog recovery, w/d

Split Summary
===
1) 1m - 7:42(7:42/m) 157/174bpm 117cal 7.79/8.41mph
2) 1m - 7:28(7:28/m) 130/157bpm 108cal 8.03/11.27mph
3) 0.02m - 10(8:46/m) 129/131bpm 2cal 6.84/7.7mph
4) 0.19m - 1:00(5:22/m) 143/150bpm 17cal 11.18/11.04mph
5) 0.12m - 1:00(8:08/m) 140/151bpm 15cal 7.38/11mph
6) 0.18m - 1:00(5:36/m) 142/150bpm 16cal 10.71/11.27mph
7) 0.12m - 1:00(8:03/m) 140/151bpm 16cal 7.45/10.83mph
8) 0.18m - 1:00(5:34/m) 140/151bpm 15cal 10.76/11.29mph
9) 0.12m - 1:00(8:18/m) 141/152bpm 16cal 7.22/10.73mph
10) 0.18m - 1:00(5:29/m) 146/155bpm 16cal 10.94/11.27mph
11) 0.12m - 1:00(8:13/m) 145/155bpm 16cal 7.3/10.81mph
12) 0.18m - 1:00(5:27/m) 149/157bpm 17cal 11.01/10.83mph
13) 0.12m - 1:00(8:06/m) 149/157bpm 17cal 7.41/10.69mph
14) 0.18m - 1:00(5:27/m) 150/156bpm 17cal 11.01/11.21mph
15) 0.12m - 1:00(8:24/m) 149/157bpm 17cal 7.14/10.79mph
16) 0.18m - 1:00(5:30/m) 149/154bpm 16cal 10.92/10.98mph
17) 0.13m - 1:00(7:58/m) 146/155bpm 16cal 7.53/10.77mph
18) 0.18m - 1:00(5:36/m) 144/150bpm 15cal 10.72/11.27mph
19) 0.13m - 1:00(7:55/m) 144/153bpm 16cal 7.57/10.79mph
20) 0.18m - 1:00(5:33/m) 148/155bpm 16cal 10.81/10.94mph
21) 0.12m - 1:00(8:20/m) 146/156bpm 16cal 7.21/10.81mph
22) 0.18m - 1:00(5:27/m) 148/156bpm 16cal 11/11mph
23) 0.12m - 1:00(8:14/m) 147/156bpm 17cal 7.29/10.92mph
24) 0.18m - 1:00(5:36/m) 150/156bpm 17cal 10.72/10.96mph
25) 0.12m - 1:00(8:07/m) 149/157bpm 17cal 7.4/10.58mph
26) 0.18m - 1:00(5:33/m) 152/158bpm 17cal 10.81/11.06mph
27) 0.11m - 1:00(8:43/m) 149/159bpm 17cal 6.88/10.56mph
28) 0.18m - 1:00(5:29/m) 149/156bpm 16cal 10.93/10.92mph
29) 0.12m - 1:00(8:02/m) 145/157bpm 15cal 7.46/10.81mph
30) 0.18m - 1:00(5:34/m) 148/156bpm 16cal 10.78/11.04mph
31) 0.12m - 1:00(8:17/m) 148/157bpm 16cal 7.24/10.71mph
32) 0.18m - 1:00(5:30/m) 149/155bpm 16cal 10.89/11.17mph
33) 0.13m - 1:00(7:52/m) 148/156bpm 16cal 7.63/10.9mph
34) 1m - 7:29(7:29/m) 130/138bpm 70cal 8.01/8.43mph
35) 0.43m - 3:14(7:31/m) 129/133bpm 30cal 7.99/8.37mph

Cowdengelly

Split Summary
===
1) 1m - 7:55(7:55/m) 127/161bpm 114cal 7.59/9.73mph
2) 1m - 7:45(7:45/m) 119/147bpm 94cal 7.75/8.06mph
3) 1m - 7:50(7:50/m) 125/135bpm 104cal 7.66/8.04mph
4) 1m - 7:44(7:44/m) 128/135bpm 100cal 7.76/7.93mph
5) 1m - 7:47(7:47/m) 129/139bpm 98cal 7.7/8.06mph
6) 1m - 7:51(7:51/m) 129/140bpm 96cal 7.64/7.81mph
7) 1m - 7:47(7:47/m) 123/131bpm 78cal 7.71/7.95mph
8) 1m - 7:42(7:42/m) 127/146bpm 81cal 7.79/8.35mph
9) 0.01m - 4(9:46/m) 130/130bpm 6.14/7.66mph

w/u, 4 steady 4 faster, w/d

Split Summary
===
1) 1m - 7:46(7:46/m) 127/133bpm 112cal 7.72/8.1mph
2) 1m - 7:35(7:35/m) 129/135bpm 109cal 7.91/8.37mph
3) 1m - 6:12(6:12/m) 145/149bpm 102cal 9.68/10.35mph
4) 1m - 6:12(6:12/m) 150/153bpm 106cal 9.68/9.79mph
5) 1m - 6:08(6:08/m) 148/152bpm 102cal 9.78/10.06mph
6) 1m - 6:13(6:13/m) 147/152bpm 100cal 9.65/9.93mph
7) 1m - 5:53(5:53/m) 159/163bpm 108cal 10.19/10.85mph
8) 1m - 5:52(5:52/m) 163/165bpm 112cal 10.22/10.27mph
9) 1m - 5:58(5:58/m) 163/165bpm 113cal 10.05/10.35mph
10) 1m - 5:57(5:57/m) 161/162bpm 111cal 10.09/10.18mph
11) 1m - 7:38(7:38/m) 142/162bpm 74cal 7.87/10.06mph
12) 1m - 7:23(7:23/m) 134/142bpm 42cal 8.12/8.27mph
13) 0.1m - 47(7:28/m) 127/129bpm 3cal 8.03/8.08mph

Edinburgh coastal out & back

Split Summary
===
1) 1m - 7:37(7:37/m) 148/166bpm 117cal 7.89/8.18mph
2) 1m - 7:30(7:30/m) 139/144bpm 122cal 7.99/8.39mph
3) 1m - 7:33(7:33/m) 137/142bpm 116cal 7.95/8.12mph
4) 1m - 7:33(7:33/m) 134/137bpm 106cal 7.95/8.06mph
5) 1m - 7:34(7:34/m) 134/136bpm 102cal 7.93/8.1mph
6) 1m - 7:30(7:30/m) 134/137bpm 97cal 8/8.18mph
7) 1m - 7:34(7:34/m) 134/139bpm 94cal 7.93/8.1mph
8) 1m - 7:25(7:25/m) 136/140bpm 96cal 8.09/8.6mph
9) 1m - 7:31(7:31/m) 135/138bpm 92cal 7.99/8.04mph
10) 1m - 7:31(7:31/m) 133/136bpm 81cal 7.99/8.04mph
11) 1m - 7:31(7:31/m) 134/139bpm 80cal 7.98/8.12mph
12) 1m - 7:23(7:23/m) 135/140bpm 81cal 8.13/8.37mph
13) 1m - 7:16(7:16/m) 135/138bpm 78cal 8.26/8.54mph
14) 1m - 7:21(7:21/m) 135/139bpm 76cal 8.16/8.68mph
15) 1m - 7:20(7:20/m) 136/139bpm 77cal 8.18/8.72mph
16) 1m - 7:22(7:22/m) 138/144bpm 80cal 8.14/8.43mph
17) 1m - 7:08(7:08/m) 137/143bpm 74cal 8.42/8.58mph
18) 0.1m - 44(7:15/m) 143/145bpm 9cal 8.27/8.52mph

Kirkcaldy loop

Split Summary
===
1) 1m - 7:42(7:42/m) 81/90bpm 136cal 7.8/8.14mph
2) 1m - 7:31(7:31/m) 81/90bpm 139cal 7.99/8.25mph
3) 1m - 7:30(7:30/m) 81/90bpm 138cal 7.99/8.83mph
4) 1m - 7:32(7:32/m) 81/90bpm 139cal 7.96/8.22mph
5) 1m - 7:25(7:25/m) 81/90bpm 139cal 8.08/8.35mph
6) 1m - 7:19(7:19/m) 81/90bpm 137cal 8.2/8.54mph
7) 0.01m - 3(6:15/m) 81/90bpm 9.6/8.14mph

w/u, 6 x (2 x 400) wi 30s rest between reps & 4 mins jog between sets, w/d

Split Summary
===
1) 1m - 7:46(7:46/m) 123/129bpm 108cal 7.73/8.43mph
2) 0.98m - 7:18(7:27/m) 132/147bpm 109cal 8.05/11.63mph
3) 0.25m - 1:16(5:04/m) 148/161bpm 20cal 11.82/12.38mph
4) 0.04m - 30(13:31/m) 157/162bpm 9cal 4.44/11.46mph
5) 0.25m - 1:16(5:06/m) 158/163bpm 23cal 11.76/11.92mph
6) 0.46m - 4:00(8:38/m) 132/164bpm 54cal 6.94/11.67mph
7) 0.25m - 1:16(5:08/m) 153/165bpm 22cal 11.7/12.59mph
8) 0.04m - 30(13:00/m) 160/165bpm 9cal 4.61/11.56mph
9) 0.25m - 1:15(5:01/m) 160/165bpm 23cal 11.97/12.19mph
10) 0.45m - 4:00(8:59/m) 133/165bpm 51cal 6.68/11.73mph
11) 0.25m - 1:17(5:09/m) 155/164bpm 22cal 11.64/11.77mph
12) 0.04m - 30(13:21/m) 161/165bpm 9cal 4.49/11.52mph
13) 0.25m - 1:15(5:01/m) 161/166bpm 23cal 11.96/12.11mph
14) 0.45m - 4:00(8:56/m) 134/166bpm 48cal 6.71/11.77mph
15) 0.25m - 1:17(5:09/m) 153/165bpm 21cal 11.64/12.02mph
16) 0.04m - 30(13:26/m) 161/166bpm 9cal 4.47/11.56mph
17) 0.25m - 1:15(5:01/m) 162/167bpm 23cal 11.98/11.96mph
18) 0.45m - 4:00(8:56/m) 135/167bpm 47cal 6.72/11.94mph
19) 0.3m - 1:34(5:17/m) 158/167bpm 27cal 11.35/11.79mph
20) 0.03m - 30(18:34/m) 159/167bpm 9cal 3.23/7.87mph
21) 0.25m - 1:15(5:00/m) 159/166bpm 23cal 11.99/12.13mph
22) 0.44m - 4:00(9:02/m) 134/166bpm 39cal 6.64/11.86mph
23) 0.25m - 1:18(5:13/m) 153/165bpm 20cal 11.51/11.71mph
24) 0.04m - 30(13:43/m) 162/166bpm 9cal 4.37/11.61mph
25) 0.25m - 1:16(5:07/m) 160/166bpm 23cal 11.72/12.21mph
26) 1m - 7:33(7:33/m) 139/166bpm 88cal 7.95/11.81mph
27) 0.94m - 6:57(7:25/m) 136/141bpm 73cal 8.1/8.27mph

Cowdenbeath & back

Split Summary
===
1) 1m - 7:57(7:57/m) 126/139bpm 115cal 7.55/7.83mph
2) 1m - 7:54(7:54/m) 130/140bpm 116cal 7.6/7.91mph
3) 1m - 7:48(7:48/m) 133/140bpm 110cal 7.69/7.83mph
4) 1m - 7:51(7:51/m) 134/142bpm 110cal 7.64/7.74mph
5) 1m - 7:52(7:52/m) 137/145bpm 111cal 7.62/7.83mph
6) 1m - 7:46(7:46/m) 140/151bpm 111cal 7.72/7.97mph
7) 1m - 7:46(7:46/m) 135/142bpm 96cal 7.72/7.87mph
8) 1m - 7:43(7:43/m) 135/145bpm 90cal 7.78/7.89mph
9) 0.01m - 3(6:50/m) 143/143bpm 8.77/7.91mph

w/u, 8 x 1k wi 45 secs jog recovery, w/d

Split Summary
===
1) 1m - 7:42(7:42/m) 121/130bpm 106cal 7.79/7.95mph
2) 0.98m - 7:23(7:31/m) 128/138bpm 103cal 7.99/10.21mph
3) 0.62m - 3:37(5:49/m) 154/162bpm 65cal 10.32/10.77mph
4) 0.09m - 45(8:44/m) 157/162bpm 13cal 6.87/10.08mph
5) 0.62m - 3:36(5:48/m) 158/163bpm 66cal 10.35/10.48mph
6) 0.09m - 45(8:15/m) 157/163bpm 13cal 7.27/10.31mph
7) 0.62m - 3:35(5:46/m) 163/167bpm 68cal 10.39/11.29mph
8) 0.09m - 45(8:44/m) 158/168bpm 14cal 6.86/10mph
9) 0.62m - 3:35(5:46/m) 162/166bpm 67cal 10.41/10.77mph
10) 0.09m - 45(8:31/m) 160/166bpm 14cal 7.04/10.44mph
11) 0.62m - 3:38(5:51/m) 165/170bpm 70cal 10.25/10.73mph
12) 0.09m - 45(8:35/m) 164/170bpm 14cal 6.98/10.25mph
13) 0.62m - 3:34(5:44/m) 164/168bpm 68cal 10.46/10.54mph
14) 0.09m - 45(8:23/m) 164/168bpm 14cal 7.16/10.54mph
15) 0.62m - 3:40(5:54/m) 168/172bpm 72cal 10.18/10.75mph
16) 0.09m - 45(8:22/m) 165/171bpm 14cal 7.17/10.27mph
17) 0.62m - 3:35(5:46/m) 166/168bpm 69cal 10.4/10.37mph
18) 0.09m - 45(8:35/m) 160/169bpm 13cal 6.99/10.33mph
19) 1m - 7:36(7:36/m) 147/157bpm 116cal 7.89/8.35mph
20) 0.34m - 2:30(7:17/m) 143/148bpm 26cal 8.24/8.27mph

Kirkcaldy loop

Split Summary
===
1) 1m - 7:45(7:45/m) 139/166bpm 98cal 7.74/8.54mph
2) 1m - 7:48(7:48/m) 131/165bpm 115cal 7.7/8.14mph
3) 1m - 7:50(7:50/m) 132/145bpm 115cal 7.65/7.89mph
4) 1m - 7:47(7:47/m) 136/148bpm 115cal 7.71/7.97mph
5) 1m - 7:39(7:39/m) 131/139bpm 99cal 7.85/8.2mph
6) 1m - 7:42(7:42/m) 134/144bpm 102cal 7.79/8.01mph
7) 1m - 7:47(7:47/m) 126/139bpm 80cal 7.71/7.95mph
8) 0.01m - 3(7:04/m) 130/130bpm 8.48/7.91mph

Lochgelly out & back

Split Summary
===
1) 1m - 7:57(7:57/m) 125/139bpm 114cal 7.55/7.97mph
2) 1m - 7:50(7:50/m) 130/138bpm 114cal 7.65/7.87mph
3) 1m - 7:49(7:49/m) 129/137bpm 108cal 7.67/8.06mph
4) 1m - 7:45(7:45/m) 125/132bpm 94cal 7.73/8.18mph
5) 1m - 7:35(7:35/m) 124/135bpm 88cal 7.91/9.2mph
6) 0.01m - 3(7:52/m) 136/136bpm 7.64/7.87mph

w/u, 4 x (2k, 30s rest, 200m fast surge, 3 mins jog) w/d

Split Summary
===
1) 1m - 7:38(7:38/m) 118/128bpm 104cal 7.87/8.95mph
2) 0.95m - 7:07(7:30/m) 128/139bpm 100cal 7.99/11.12mph
3) 1m - 5:26(5:26/m) 157/164bpm 98cal 11.04/11.77mph
4) 0.24m - 1:21(5:33/m) 164/165bpm 26cal 10.82/11.17mph
5) 0.04m - 30(12:19/m) 161/166bpm 9cal 4.87/10.67mph
6) 0.12m - 36(4:54/m) 157/162bpm 11cal 12.26/12.73mph
7) 0.36m - 3:00(8:21/m) 137/163bpm 43cal 7.18/11.92mph
8) 1m - 5:31(5:31/m) 160/166bpm 103cal 10.86/11.35mph
9) 0.24m - 1:20(5:31/m) 165/166bpm 25cal 10.88/11.19mph
10) 0.04m - 30(13:17/m) 161/166bpm 9cal 4.52/10.85mph
11) 0.12m - 36(4:50/m) 159/164bpm 11cal 12.41/12.56mph
12) 0.33m - 3:00(9:02/m) 139/165bpm 38cal 6.64/11.92mph
13) 1m - 5:30(5:30/m) 160/164bpm 100cal 10.92/12.06mph
14) 0.24m - 1:21(5:32/m) 164/165bpm 26cal 10.84/11.02mph
15) 0.04m - 30(13:02/m) 161/165bpm 9cal 4.6/10.54mph
16) 0.12m - 37(4:54/m) 158/163bpm 11cal 12.22/12.61mph
17) 0.33m - 3:00(8:58/m) 137/163bpm 32cal 6.69/11.86mph
18) 1m - 5:30(5:30/m) 160/166bpm 100cal 10.91/11.61mph
19) 0.24m - 1:20(5:30/m) 165/166bpm 26cal 10.92/11mph
20) 0.04m - 30(13:55/m) 158/165bpm 9cal 4.31/10.81mph
21) 0.12m - 38(5:03/m) 154/163bpm 9cal 11.89/13.65mph
22) 0.38m - 3:00(7:59/m) 137/164bpm 29cal 7.51/11.79mph
23) 1m - 7:24(7:24/m) 131/135bpm 42cal 8.11/8.41mph
24) 0.33m - 2:24(7:16/m) 131/136bpm 14cal 8.27/8.37mph

Loch Leven

Split Summary
===
1) 1m - 7:42(7:42/m) 121/128bpm 108cal 7.79/8.85mph
2) 1m - 7:27(7:27/m) 126/130bpm 109cal 8.06/8.27mph
3) 1m - 7:28(7:28/m) 127/132bpm 105cal 8.04/8.41mph
4) 1m - 7:34(7:34/m) 127/133bpm 101cal 7.92/8.33mph
5) 1m - 7:26(7:26/m) 130/133bpm 99cal 8.07/8.22mph
6) 1m - 7:31(7:31/m) 132/146bpm 99cal 7.99/9.12mph
7) 1m - 7:26(7:26/m) 129/138bpm 89cal 8.06/8.5mph
8) 1m - 7:29(7:29/m) 129/143bpm 84cal 8.02/8.64mph
9) 1m - 7:29(7:29/m) 128/134bpm 80cal 8.02/8.22mph
10) 1m - 7:29(7:29/m) 128/134bpm 76cal 8.01/8.12mph
11) 1m - 7:28(7:28/m) 129/134bpm 77cal 8.03/8.22mph
12) 1m - 7:26(7:26/m) 130/135bpm 78cal 8.07/8.33mph
13) 1m - 7:32(7:32/m) 130/134bpm 74cal 7.96/8.31mph
14) 1m - 7:27(7:27/m) 130/134bpm 73cal 8.05/8.2mph
15) 1m - 7:33(7:33/m) 134/139bpm 85cal 7.94/8.56mph
16) 1m - 7:23(7:23/m) 134/138bpm 79cal 8.12/8.72mph
17) 1m - 7:22(7:22/m) 136/139bpm 82cal 8.15/8.43mph
18) 1m - 7:28(7:28/m) 135/139bpm 79cal 8.03/8.5mph
19) 0.3m - 2:12(7:19/m) 133/135bpm 21cal 8.21/8.33mph

w/u, 2 x (8 x 400) 60s shuffle between reps 3 mins jog between sets, w/d

Split Summary
===
1) 1m - 7:21(7:21/m) 119/129bpm 96cal 8.16/8.56mph
2) 0.98m - 7:07(7:15/m) 125/138bpm 95cal 8.28/11.88mph
3) 0.25m - 1:17(5:11/m) 144/155bpm 20cal 11.56/11.81mph
4) 0.11m - 1:00(9:31/m) 141/155bpm 16cal 6.31/11.27mph
5) 0.25m - 1:17(5:11/m) 148/157bpm 22cal 11.59/11.98mph
6) 0.1m - 1:00(10:19/m) 143/159bpm 17cal 5.81/11.48mph
7) 0.25m - 1:18(5:12/m) 149/159bpm 22cal 11.53/11.52mph
8) 0.1m - 1:00(9:43/m) 145/160bpm 17cal 6.18/11.42mph
9) 0.25m - 1:17(5:08/m) 152/162bpm 22cal 11.69/11.84mph
10) 0.1m - 1:00(10:21/m) 146/162bpm 17cal 5.8/11.56mph
11) 0.25m - 1:17(5:10/m) 152/161bpm 22cal 11.63/11.73mph
12) 0.1m - 1:00(9:50/m) 145/161bpm 16cal 6.1/11.46mph
13) 0.25m - 1:18(5:12/m) 151/161bpm 22cal 11.52/11.61mph
14) 0.09m - 1:00(10:33/m) 146/161bpm 17cal 5.69/11.52mph
15) 0.25m - 1:18(5:12/m) 152/162bpm 22cal 11.52/11.59mph
16) 0.1m - 1:00(9:54/m) 147/162bpm 17cal 6.06/11.46mph
17) 0.25m - 1:17(5:11/m) 153/163bpm 21cal 11.56/11.52mph
18) 0.34m - 3:00(8:47/m) 134/163bpm 37cal 6.83/11.4mph
19) 0.25m - 1:18(5:14/m) 148/161bpm 20cal 11.46/11.86mph
20) 0.1m - 1:00(9:52/m) 147/161bpm 17cal 6.08/11.46mph
21) 0.25m - 1:17(5:08/m) 152/162bpm 21cal 11.67/11.63mph
22) 0.1m - 1:00(10:22/m) 148/163bpm 17cal 5.79/11.35mph
23) 0.25m - 1:17(5:11/m) 153/162bpm 22cal 11.56/11.69mph
24) 0.1m - 1:00(9:36/m) 149/163bpm 17cal 6.25/11.44mph
25) 0.25m - 1:17(5:10/m) 155/162bpm 22cal 11.6/12.04mph
26) 0.1m - 1:00(10:07/m) 146/162bpm 15cal 5.93/11.27mph
27) 0.25m - 1:18(5:13/m) 154/164bpm 22cal 11.49/11.63mph
28) 0.1m - 1:00(9:42/m) 149/163bpm 17cal 6.18/11.4mph
29) 0.25m - 1:18(5:14/m) 153/163bpm 22cal 11.48/11.73mph
30) 0.1m - 1:00(10:16/m) 149/163bpm 17cal 5.84/11.56mph
31) 0.25m - 1:18(5:14/m) 154/163bpm 22cal 11.46/11.65mph
32) 0.1m - 1:00(9:40/m) 149/163bpm 17cal 6.21/11.5mph
33) 0.25m - 1:15(5:04/m) 154/163bpm 21cal 11.86/11.9mph
34) 0.1m - 1:00(9:42/m) 151/164bpm 17cal 6.19/11.79mph
35) 1m - 7:08(7:08/m) 135/138bpm 75cal 8.4/8.62mph
36) 0.29m - 2:05(7:06/m) 138/140bpm 24cal 8.46/8.52mph

Newbridge & Broxburn

Split Summary
===
1) 1m - 7:52(7:52/m) 140/163bpm 125cal 7.63/8.39mph
2) 1m - 7:54(7:54/m) 123/128bpm 107cal 7.6/8.2mph
3) 1m - 7:55(7:55/m) 124/128bpm 103cal 7.58/7.72mph
4) 1m - 7:50(7:50/m) 126/134bpm 100cal 7.65/7.78mph
5) 1m - 7:48(7:48/m) 122/127bpm 87cal 7.7/7.83mph
6) 1m - 7:47(7:47/m) 123/126bpm 85cal 7.7/7.81mph
7) 1m - 7:46(7:46/m) 126/131bpm 90cal 7.73/8.16mph
8) 0.7m - 5:25(7:42/m) 127/133bpm 61cal 7.79/8.16mph

w/u, 7 x 1k wi 30s rest, 10 mins easy, 8 x 30s wi 90s jog recovery, w/d

Split Summary
===
1) 1m - 7:21(7:21/m) 125/135bpm 106cal 8.16/8.33mph
2) 1m - 7:04(7:04/m) 137/148bpm 112cal 8.5/12.42mph
3) 0.04m - 18(8:04/m) 128/132bpm 3cal 7.43/8.14mph
4) 0.62m - 3:23(5:26/m) 154/160bpm 62cal 11.04/12.38mph
5) 0.03m - 30(14:19/m) 156/161bpm 9cal 4.19/10.9mph
6) 0.62m - 3:23(5:27/m) 162/168bpm 65cal 11.02/11.84mph
7) 0.03m - 30(17:24/m) 163/168bpm 9cal 3.45/10.92mph
8) 0.62m - 3:21(5:24/m) 162/167bpm 64cal 11.1/11.65mph
9) 0.03m - 30(15:08/m) 162/166bpm 9cal 3.97/11.02mph
10) 0.62m - 3:24(5:28/m) 167/171bpm 67cal 10.98/11.77mph
11) 0.03m - 30(15:01/m) 166/170bpm 10cal 4/10.92mph
12) 0.62m - 3:22(5:25/m) 166/169bpm 67cal 11.07/11.54mph
13) 0.04m - 30(13:01/m) 165/169bpm 9cal 4.61/11.08mph
14) 0.62m - 3:28(5:35/m) 168/171bpm 70cal 10.74/12.21mph
15) 0.04m - 30(14:09/m) 164/171bpm 10cal 4.24/10.52mph
16) 0.62m - 3:23(5:27/m) 166/169bpm 67cal 11.01/11.65mph
17) 0.03m - 30(14:57/m) 164/169bpm 10cal 4.01/10.94mph
18) 1m - 8:03(8:03/m) 140/155bpm 88cal 7.46/7.62mph
19) 0.24m - 1:57(8:07/m) 135/139bpm 14cal 7.39/7.66mph
20) 0.1m - 30(4:49/m) 147/157bpm 6cal 12.44/12.75mph
21) 0.18m - 1:30(8:12/m) 144/158bpm 20cal 7.31/12.38mph
22) 0.11m - 30(4:43/m) 147/156bpm 6cal 12.72/12.63mph
23) 0.18m - 1:30(8:10/m) 143/157bpm 19cal 7.35/12.67mph
24) 0.11m - 30(4:42/m) 148/158bpm 6cal 12.75/13.32mph
25) 0.18m - 1:30(8:20/m) 144/159bpm 19cal 7.2/12.63mph
26) 0.11m - 30(4:37/m) 147/157bpm 6cal 12.98/13.17mph
27) 0.19m - 1:30(8:06/m) 145/159bpm 21cal 7.4/12.69mph
28) 0.11m - 30(4:38/m) 147/157bpm 6cal 12.95/13.17mph
29) 0.18m - 1:30(8:19/m) 144/159bpm 19cal 7.22/12.75mph
30) 0.11m - 30(4:40/m) 148/158bpm 6cal 12.86/13.34mph
31) 0.18m - 1:30(8:16/m) 145/159bpm 20cal 7.26/12.63mph
32) 0.11m - 30(4:37/m) 146/155bpm 5cal 13.01/13mph
33) 0.18m - 1:30(8:16/m) 142/153bpm 18cal 7.26/12.82mph
34) 0.11m - 30(4:38/m) 147/159bpm 6cal 12.95/13.88mph
35) 0.18m - 1:30(8:18/m) 145/160bpm 20cal 7.23/12.67mph
36) 0.83m - 6:06(7:20/m) 137/144bpm 46cal 8.19/9.29mph

Cowden & back

Split Summary
===
1) 1m - 7:50(7:50/m) 117/134bpm 102cal 7.67/8.33mph
2) 1m - 8:05(8:05/m) 133/139bpm 127cal 7.42/7.87mph
3) 1m - 8:00(8:00/m) 129/138bpm 111cal 7.5/7.62mph
4) 1m - 7:51(7:51/m) 126/136bpm 100cal 7.65/7.93mph
5) 1m - 7:37(7:37/m) 131/140bpm 100cal 7.88/8.01mph
6) 1m - 7:20(7:20/m) 126/137bpm 83cal 8.19/8.41mph
7) 0.21m - 1:31(7:22/m) 132/139bpm 19cal 8.14/8.29mph

w/u, 4 x 2k/1k continuous, w/d

Split Summary
===
1) 1m - 7:27(7:27/m) 122/130bpm 104cal 8.06/8.6mph
2) 1m - 7:16(7:16/m) 133/142bpm 111cal 8.25/10.9mph
3) 0.02m - 9(8:13/m) 118/122bpm 1cal 7.3/7.85mph
4) 1m - 5:57(5:57/m) 146/152bpm 101cal 10.08/10.81mph
5) 0.24m - 1:26(5:53/m) 151/152bpm 25cal 10.19/10.21mph
6) 0.62m - 4:04(6:33/m) 150/152bpm 71cal 9.17/10.23mph
7) 1m - 5:57(5:57/m) 155/158bpm 109cal 10.09/11.37mph
8) 0.24m - 1:25(5:52/m) 155/157bpm 25cal 10.24/10.29mph
9) 0.62m - 4:00(6:27/m) 151/155bpm 70cal 9.31/10.21mph
10) 1m - 5:55(5:55/m) 156/160bpm 109cal 10.13/10.6mph
11) 0.24m - 1:27(5:58/m) 153/155bpm 25cal 10.04/10.23mph
12) 0.62m - 4:01(6:28/m) 153/156bpm 72cal 9.27/10.1mph
13) 1m - 6:01(6:01/m) 155/159bpm 109cal 9.98/10.31mph
14) 0.24m - 1:25(5:52/m) 154/155bpm 25cal 10.23/10.14mph
15) 0.62m - 4:01(6:27/m) 151/155bpm 69cal 9.3/10.12mph
16) 1m - 7:25(7:25/m) 136/154bpm 61cal 8.09/9.37mph
17) 0.63m - 4:32(7:14/m) 136/142bpm 34cal 8.29/8.29mph

Hill Road loop

Split Summary
===
1) 1m - 7:52(7:52/m) 121/133bpm 109cal 7.62/8.12mph
2) 1m - 7:48(7:48/m) 115/133bpm 90cal 7.69/8.41mph
3) 1m - 7:50(7:50/m) 127/139bpm 113cal 7.66/7.87mph
4) 1m - 7:50(7:50/m) 131/144bpm 109cal 7.66/7.91mph
5) 1m - 7:46(7:46/m) 137/149bpm 120cal 7.72/8.08mph
6) 1m - 7:55(7:55/m) 131/151bpm 99cal 7.59/8.45mph
7) 1m - 7:46(7:46/m) 135/151bpm 104cal 7.72/8.04mph
8) 1m - 7:38(7:38/m) 141/154bpm 113cal 7.85/8.45mph
9) 1m - 7:57(7:57/m) 127/151bpm 72cal 7.55/8.27mph
10) 1m - 7:56(7:56/m) 125/135bpm 69cal 7.57/8.14mph
11) 1m - 7:52(7:52/m) 127/137bpm 75cal 7.63/8.2mph
12) 1m - 7:43(7:43/m) 127/132bpm 71cal 7.78/8.08mph
13) 1m - 7:43(7:43/m) 121/130bpm 54cal 7.78/8.08mph
14) 1m - 7:47(7:47/m) 141/155bpm 115cal 7.71/8.04mph
15) 1m - 7:28(7:28/m) 127/147bpm 62cal 8.04/8.22mph
16) 0.01m - 3(6:07/m) 130/131bpm 9.82/8.08mph

Pan Handle loop

Split Summary
===
1) 1m - 7:47(7:47/m) 112/122bpm 97cal 7.71/8.08mph
2) 1m - 7:40(7:40/m) 116/125bpm 96cal 7.83/7.99mph
3) 1m - 7:39(7:39/m) 118/128bpm 95cal 7.85/8.01mph
4) 1m - 7:33(7:33/m) 122/129bpm 96cal 7.94/8.1mph
5) 1m - 7:36(7:36/m) 124/131bpm 97cal 7.9/8.12mph
6) 1m - 7:24(7:24/m) 126/134bpm 93cal 8.11/8.25mph
7) 0.2m - 1:28(7:13/m) 127/130bpm 18cal 8.31/8.31mph

Lumphinnans & back

Split Summary
===
1) 1m - 8:32(8:32/m) 122/133bpm 120cal 7.03/7.47mph
2) 1m - 7:46(7:46/m) 123/132bpm 108cal 7.72/7.91mph
3) 1m - 7:44(7:44/m) 131/141bpm 113cal 7.75/7.95mph
4) 1m - 7:19(7:19/m) 127/135bpm 96cal 8.2/8.62mph
5) 0.1m - 43(7:05/m) 132/135bpm 10cal 8.47/8.27mph

w/u, 6 x 600/400 with 30s walk between reps and 4 mins jog between sets, w/d

Split Summary
===
1) 1m - 7:19(7:19/m) 123/133bpm 103cal 8.21/8.93mph
2) 1m - 7:09(7:09/m) 132/143bpm 104cal 8.39/11.71mph
3) 0.02m - 9(7:09/m) 122/124bpm 1cal 8.38/7.87mph
4) 0.37m - 2:00(5:22/m) 153/160bpm 35cal 11.18/12.08mph
5) 0.03m - 30(16:03/m) 154/161bpm 9cal 3.74/11.17mph
6) 0.25m - 1:16(5:04/m) 156/164bpm 23cal 11.83/12.02mph
7) 0.47m - 4:00(8:26/m) 134/165bpm 57cal 7.11/11.65mph
8) 0.37m - 1:58(5:17/m) 156/164bpm 35cal 11.37/11.77mph
9) 0.03m - 30(15:27/m) 159/164bpm 9cal 3.88/11.27mph
10) 0.25m - 1:14(4:59/m) 161/167bpm 23cal 12.02/11.86mph
11) 0.47m - 4:00(8:35/m) 137/167bpm 56cal 6.99/11.46mph
12) 0.37m - 1:58(5:16/m) 157/165bpm 35cal 11.38/11.71mph
13) 0.04m - 30(14:13/m) 159/165bpm 9cal 4.22/11.19mph
14) 0.25m - 1:16(5:07/m) 161/167bpm 24cal 11.72/12.42mph
15) 0.47m - 4:00(8:32/m) 137/167bpm 51cal 7.03/11.52mph
16) 0.37m - 1:57(5:15/m) 157/165bpm 34cal 11.43/11.73mph
17) 0.04m - 30(13:20/m) 161/165bpm 9cal 4.5/11.33mph
18) 0.25m - 1:15(5:03/m) 162/168bpm 23cal 11.87/12.25mph
19) 0.46m - 4:00(8:41/m) 135/168bpm 45cal 6.91/11.61mph
20) 0.37m - 1:57(5:13/m) 157/166bpm 33cal 11.49/11.61mph
21) 0.03m - 30(14:25/m) 161/166bpm 9cal 4.16/11.35mph
22) 0.25m - 1:15(5:01/m) 162/167bpm 23cal 11.94/12.8mph
23) 0.47m - 4:00(8:34/m) 137/167bpm 43cal 7/11.69mph
24) 0.37m - 1:59(5:18/m) 156/165bpm 33cal 11.31/11.59mph
25) 0.03m - 30(14:19/m) 161/165bpm 9cal 4.19/11.29mph
26) 0.25m - 1:15(5:03/m) 161/166bpm 23cal 11.87/14.49mph
27) 0.31m - 2:25(7:46/m) 147/167bpm 35cal 7.73/11.75mph