Jonny1616 MS
Follow
About
Race Times
All Races
Mileage
Training
-
Races
187 -
Miles
10609 -
Miles
324 -
WAVA
91.81% -
Mile
4:37 -
5k
15:53 -
5M
27:25 -
10k
33:43 -
10M
55:13 -
Half
1:14:21 -
Mara
2:40:38
About Me
On the scrapheap.
Current Status
Run run running....
Planned Races
| 28 Jul 19 | Donkey Brae Race |
| 13 Aug 19 | Ceres 8 Mile Road Race |
Groups
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- Best Times
- Best WAVA
| Dist | Races | PB | WB | 2008 | 2009 | 2011 | 2012 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 2 | 4:37
4:37/mi
|
84.40 | 4:59 76.52 | 4:37 84.40 | ||||||||
| 4km | 3 | 14:28
5:49/mi
|
70.99 | 14:32 70.14 | 14:28 70.99 | ||||||||
| 5km | 30 | 15:53
5:07/mi
|
85.30 | 19:44 66.43 | 17:27 75.53 | 17:02 77.84 | 16:52 80.33 | 15:53 85.30 | |||||
| 5.1km | 3 | 22:41
7:14/mi
|
59.04 | 22:41 59.04 | 24:25 54.85 | ||||||||
| 3.2mi | 3 | 16:36
5:16/mi
|
82.75 | 18:19 72.95 | 17:34 77.06 | 16:36 82.75 | |||||||
| 3.5mi | 3 | 16:23
4:41/mi
|
91.81 | 16:23 91.81 | |||||||||
| 3.7mi | 2 | 19:52
5:26/mi
|
79.55 | 19:52 79.17 | 19:55 79.55 | ||||||||
| 3.9mi | 4 | 20:56
5:22/mi
|
79.95 | 22:10 74.63 | 20:56 79.51 | 21:28 78.07 | 21:07 79.95 | ||||||
| 4mi | 3 | 21:31
5:23/mi
|
81.07 | 21:44 79.09 | 21:38 80.04 | 21:31 81.07 | |||||||
| 4.4mi | 1 | 27:36
6:16/mi
|
69.88 | 27:36 69.88 | |||||||||
| 4.6mi | 1 | 30:04
6:32/mi
|
67.07 | 30:04 67.07 | |||||||||
| 8km | 3 | 35:54
7:13/mi
|
61.56 | 35:54 61.56 | |||||||||
| 5mi | 10 | 27:25
5:29/mi
|
81.09 | 39:37 53.87 | 28:59 75.17 | 28:13 77.68 | 28:16 78.08 | 27:25 81.09 | 27:39 81.00 | ||||
| 5.9mi | 1 | 33:25
5:43/mi
|
78.86 | 33:25 78.86 | |||||||||
| 9.5km | 1 | 36:27
6:10/mi
|
72.96 | 36:27 72.96 | |||||||||
| 6mi | 2 | 34:54
5:49/mi
|
77.45 | 38:32 69.16 | 34:54 77.45 | ||||||||
| 6.1mi | 2 | 38:51
6:22/mi
|
70.22 | 43:20 62.15 | 38:51 70.22 | ||||||||
| 10km | 56 | 33:43
5:26/mi
|
83.64 | 49:25 54.34 | 42:10 63.73 | 49:39 54.34 | 46:31 58.18 | 40:54 67.07 | 36:25 75.78 | 35:15 78.29 | 34:49 79.82 | 34:35 81.54 | 33:43 83.64 |
| 7mi | 3 | 40:47
5:50/mi
|
76.65 | 42:00 74.00 | 40:47 76.65 | 42:30 74.06 | |||||||
| 7.5mi | 1 | 47:15
6:18/mi
|
70.89 | 47:15 70.89 | |||||||||
| 12.5km | 1 | 46:43
6:01/mi
|
74.25 | 46:43 74.25 | |||||||||
| 8mi | 1 | 47:53
5:59/mi
|
75.67 | 47:53 75.67 | |||||||||
| 13km | 1 | 52:54
6:33/mi
|
68.19 | 52:54 68.19 | |||||||||
| 8.5mi | 1 | 56:33
6:39/mi
|
67.65 | 56:33 67.65 | |||||||||
| 15km | 2 | 1:00:41
6:31/mi
|
69.12 | 1:08:23 61.01 | 1:00:41 69.12 | ||||||||
| 9.9mi | 1 | 1:24:30
8:32/mi
|
52.93 | 1:24:30 52.93 | |||||||||
| 16km | 1 | 1:05:55
6:38/mi
|
68.14 | 1:05:55 68.14 | |||||||||
| 10mi | 8 | 55:13
5:31/mi
|
83.59 | 1:06:19 67.76 | 59:50 75.51 | 1:02:07 73.74 | 58:56 77.72 | 55:13 83.59 | |||||
| 11mi | 1 | 1:10:29
6:24/mi
|
70.13 | 1:10:29 70.13 | |||||||||
| 13.1mi | 22 | 1:14:21
5:41/mi
|
82.32 | 1:43:01 57.71 | 1:22:28 72.69 | 1:18:13 76.64 | 1:21:41 73.82 | 1:16:54 78.98 | 1:14:21 82.32 | ||||
| 26.2mi | 13 | 2:40:38
6:08/mi
|
79.03 | 3:03:50 68.02 | 2:56:20 70.91 | 3:00:00 69.68 | 3:01:51 69.32 | 2:40:38 79.03 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2019 | 275 | 270 | 229 | 232 | 279 | 232 | 0 | 0 | 0 | 0 | 0 | 0 | 1516 |
| 2018 | 248 | 243 | 227 | 123 | 172 | 175 | 157 | 174 | 196 | 244 | 286 | 240 | 2484 |
| 2018 | 0 | 0 | 0 | 0 | 29 | 0 | 0 | 0 | 0 | 0 | 11 | 0 | 40 |
| 2017 | 228 | 259 | 132 | 138 | 173 | 193 | 148 | 137 | 97 | 195 | 159 | 201 | 2060 |
| 2017 | 0 | 0 | 0 | 39 | 0 | 0 | 0 | 30 | 58 | 7 | 23 | 0 | 157 |
| 2016 | 222 | 199 | 193 | 165 | 120 | 130 | 155 | 152 | 144 | 97 | 39 | 211 | 1829 |
| 2016 | 0 | 7 | 0 | 0 | 4 | 0 | 0 | 0 | 0 | 69 | 20 | 0 | 101 |
| 2015 | 112 | 65 | 112 | 126 | 117 | 142 | 134 | 161 | 137 | 107 | 152 | 139 | 1504 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 12 | 0 | 0 | 0 | 14 | 26 |
| 2014 | 43 | 46 | 45 | 33 | 43 | 42 | 74 | 87 | 62 | 37 | 80 | 91 | 682 |
| 2013 | 9 | 18 | 13 | 17 | 6 | 4 | 26 | 20 | 0 | 0 | 0 | 0 | 113 |
| 2012 | 6 | 12 | 30 | 11 | 15 | 6 | 11 | 0 | 0 | 6 | 0 | 0 | 97 |
| 2011 | 9 | 12 | 9 | 13 | 0 | 18 | 31 | 27 | 6 | 0 | 0 | 6 | 131 |
| 2010 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 7 | 6 | 3 | 4 | 0 | 27 |
| 2009 | 0 | 32 | 30 | 31 | 31 | 43 | 0 | 0 | 0 | 0 | 0 | 0 | 166 |
|
Wed 29th May
May 29
|
Thu 30th May
May 30
|
Fri 31st May
May 31
|
Sat 1st Jun
Jun 1
|
Sun 2nd Jun
Jun 2
|
Mon 3rd Jun
Jun 3
|
Tue 4th Jun
Jun 4
|
|
7.5mi,
49:49 Running - Intervals
w/u, 10 x 500m wi 69secs shuffle, w/d
Split Summary === 1) 1m - 7:10(7:10/m) 130cal 8.37/8.85mph 2) 1m - 6:59(6:59/m) 131cal 8.58/9.56mph 3) 0.1m - 42(7:02/m) 12cal 8.52/10.94mph 4) 0.31m - 1:34(5:03/m) 39cal 11.87/12.42mph 5) 0.12m - 1:09(9:37/m) 16cal 6.24/11.61mph 6) 0.31m - 1:35(5:05/m) 39cal 11.8/11.92mph 7) 0.12m - 1:09(9:45/m) 16cal 6.15/11.59mph 8) 0.31m - 1:35(5:06/m) 39cal 11.77/11.81mph 9) 0.12m - 1:09(9:54/m) 16cal 6.06/11.65mph 10) 0.31m - 1:33(5:00/m) 38cal 11.99/12mph 11) 0.13m - 1:09(9:09/m) 17cal 6.55/11.75mph 12) 0.31m - 1:35(5:05/m) 38cal 11.79/12.06mph 13) 0.12m - 1:09(9:57/m) 16cal 6.03/11.61mph 14) 0.31m - 1:34(5:04/m) 39cal 11.85/12.25mph 15) 0.12m - 1:09(9:27/m) 17cal 6.35/11.61mph 16) 0.31m - 1:35(5:05/m) 39cal 11.79/11.96mph 17) 0.12m - 1:09(9:55/m) 16cal 6.05/11.59mph 18) 0.31m - 1:35(5:06/m) 39cal 11.76/11.92mph 19) 0.12m - 1:09(9:13/m) 17cal 6.51/11.56mph 20) 0.31m - 1:34(5:03/m) 39cal 11.87/12.11mph 21) 0.12m - 1:09(9:53/m) 16cal 6.07/11.71mph 22) 0.31m - 1:35(5:05/m) 38cal 11.79/12.06mph 23) 0.14m - 1:09(8:27/m) 17cal 7.09/11.71mph 24) 1m - 7:04(7:04/m) 130cal 8.49/8.93mph 25) 0.08m - 37(7:18/m) 11cal 8.23/8.7mph  Add a comment |
6.2mi,
46:45 Running - General
Lochgelly out & back
Split Summary === 1) 1m - 7:44(7:44/m) 131cal 7.76/8.29mph 2) 1m - 7:33(7:33/m) 135cal 7.94/8.35mph 3) 1m - 7:35(7:35/m) 134cal 7.91/8.12mph 4) 1m - 7:37(7:37/m) 133cal 7.88/8.22mph 5) 1m - 7:27(7:27/m) 133cal 8.05/8.25mph 6) 1m - 7:19(7:19/m) 132cal 8.2/8.47mph 7) 0.21m - 1:29(7:06/m) 27cal 8.44/8.43mph Add a comment
7.2mi,
55:41Running - General
Glenrothes duck
Split Summary === 1) 1m - 7:50(7:50/m) 132cal 7.66/8.06mph 2) 1m - 7:47(7:47/m) 132cal 7.7/8.35mph 3) 1m - 7:42(7:42/m) 133cal 7.79/7.95mph 4) 1m - 7:44(7:44/m) 133cal 7.76/8.06mph 5) 1m - 7:41(7:41/m) 132cal 7.81/8.08mph 6) 1m - 7:39(7:39/m) 132cal 7.85/8.39mph 7) 1m - 7:43(7:43/m) 132cal 7.78/8.97mph 8) 0.21m - 1:35(7:41/m) 27cal 7.81/8.01mph Add a comment |
8.2mi,
1:02:55 Running - General
Cowdenbeath & back
Split Summary === 1) 1m - 7:54(7:54/m) 132cal 7.59/7.91mph 2) 1m - 7:47(7:47/m) 134cal 7.71/7.87mph 3) 1m - 7:50(7:50/m) 133cal 7.65/7.83mph 4) 1m - 7:47(7:47/m) 133cal 7.7/7.89mph 5) 1m - 7:38(7:38/m) 134cal 7.87/7.99mph 6) 1m - 7:32(7:32/m) 134cal 7.96/8.18mph 7) 1m - 7:33(7:33/m) 134cal 7.95/8.01mph 8) 1m - 7:25(7:25/m) 133cal 8.09/8.29mph 9) 0.2m - 1:29(7:14/m) 26cal 8.29/8.27mph Add a comment |
10mi,
1:04:21 Running - Intervals
w/u, 5 x 1 mile wi 3 mins shuffle, w/d
Split Summary === 1) 1m - 7:17(7:17/m) 119/130bpm 102cal 8.25/8.58mph 2) 1m - 6:48(6:48/m) 129/145bpm 106cal 8.82/12.4mph 3) 0.02m - 11(8:15/m) 132/145bpm 2cal 7.27/8.04mph 4) 1m - 5:13(5:13/m) 158/165bpm 100cal 11.52/12.02mph 5) 0.34m - 3:00(8:45/m) 133/164bpm 45cal 6.85/11.33mph 6) 1m - 5:19(5:19/m) 162/168bpm 106cal 11.28/11.46mph 7) 0.35m - 3:00(8:32/m) 138/168bpm 44cal 7.03/11.42mph 8) 1m - 5:20(5:20/m) 162/167bpm 106cal 11.23/11.48mph 9) 0.37m - 3:00(8:10/m) 141/167bpm 44cal 7.35/11.31mph 10) 1m - 5:21(5:21/m) 163/169bpm 107cal 11.2/11.65mph 11) 0.35m - 3:00(8:30/m) 142/169bpm 39cal 7.06/11.31mph 12) 1m - 5:23(5:23/m) 164/169bpm 108cal 11.13/11.46mph 13) 0.38m - 3:00(7:57/m) 145/169bpm 42cal 7.55/11.31mph 14) 1m - 7:10(7:10/m) 142/145bpm 90cal 8.38/8.62mph 15) 0.19m - 1:19(7:04/m) 141/142bpm 15cal 8.49/8.62mph Add a comment |
10mi,
1:19:30 Running - General
Crossgates & back
Split Summary === 1) 1m - 8:20(8:20/m) 131cal 7.21/7.93mph 2) 1m - 8:05(8:05/m) 132cal 7.42/7.85mph 3) 1m - 8:04(8:04/m) 132cal 7.44/8.16mph 4) 1m - 8:06(8:06/m) 134cal 7.41/7.7mph 5) 1m - 8:03(8:03/m) 131cal 7.46/7.78mph 6) 1m - 7:59(7:59/m) 132cal 7.52/8.58mph 7) 1m - 7:38(7:38/m) 134cal 7.85/8.14mph 8) 1m - 7:49(7:49/m) 133cal 7.68/7.95mph 9) 1m - 7:44(7:44/m) 133cal 7.75/7.97mph 10) 1m - 7:40(7:40/m) 134cal 7.83/8.01mph 11) 0.01m - 3(7:00/m) 8.58/7.95mph Add a comment |
-
|
3.9mi,
40:34 Running - General
Meedies
Split Summary === 1) 1m - 10:35(10:35/m) 134cal 5.67/6.82mph 2) 1m - 10:26(10:26/m) 134cal 5.75/6.91mph 3) 1m - 10:13(10:13/m) 134cal 5.87/6.37mph 4) 0.9m - 9:20(10:21/m) 118cal 5.8/7.35mph Add a comment |
|
Wed 5th Jun
Jun 5
|
Thu 6th Jun
Jun 6
|
Fri 7th Jun
Jun 7
|
Sat 8th Jun
Jun 8
|
Sun 9th Jun
Jun 9
|
Mon 10th Jun
Jun 10
|
Tue 11th Jun
Jun 11
|
|
2.2mi,
19:35 Running - Warm Down
Split Summary
=== 1) 1m - 8:56(8:56/m) 122/131bpm 131cal 6.72/7.91mph 2) 1m - 8:50(8:50/m) 120/126bpm 123cal 6.79/6.97mph 3) 0.21m - 1:49(8:51/m) 117/125bpm 21cal 6.78/6.95mph Add a comment
5mi,
27:39Running - Race
CAAC 5
Split Summary === 1) 1m - 5:23(5:23/m) 162/168bpm 106cal 11.15/12.04mph 2) 1m - 5:32(5:32/m) 167/171bpm 115cal 10.84/11.92mph 3) 1m - 5:33(5:33/m) 167/170bpm 115cal 10.81/11.79mph 4) 1m - 5:58(5:58/m) 167/170bpm 124cal 10.05/10.81mph 5) 1m - 5:05(5:05/m) 172/175bpm 110cal 11.79/13.19mph 6) 0.02m - 7(5:29/m) 174/174bpm 2cal 10.93/12.5mph Add a comment
2.7mi,
19:42Running - Warm Up
Split Summary
=== 1) 1m - 7:41(7:41/m) 131cal 7.82/8.39mph 2) 1m - 7:14(7:14/m) 132cal 8.29/12.59mph 3) 0.71m - 4:47(6:44/m) 91cal 8.91/13.23mph Add a comment |
6mi,
49:14 Running - General
Dundee Riverside
Split Summary === 1) 1m - 8:11(8:11/m) 131cal 7.34/7.47mph 2) 1m - 8:10(8:10/m) 133cal 7.35/7.97mph 3) 1m - 8:14(8:14/m) 132cal 7.29/7.43mph 4) 1m - 8:14(8:14/m) 132cal 7.29/7.43mph 5) 1m - 8:12(8:12/m) 132cal 7.32/7.49mph 6) 1m - 8:09(8:09/m) 132cal 7.36/7.45mph 7) 0.01m - 5(7:19/m) 1cal 8.21/7.24mph Add a comment |
2mi,
16:28 Running - Warm Down
Split Summary
=== 1) 1m - 8:23(8:23/m) 130cal 7.16/8.5mph 2) 1m - 8:01(8:01/m) 132cal 7.48/7.6mph 3) 0.01m - 4(6:42/m) 1cal 8.95/7.45mph Add a comment
6.3mi,
33:57Running - Race
Aberdeen Beach 10k
Split Summary === 1) 1m - 5:23(5:23/m) 160/165bpm 104cal 11.14/12.65mph 2) 1m - 5:25(5:25/m) 164/166bpm 109cal 11.07/11.42mph 3) 1m - 5:27(5:27/m) 166/168bpm 112cal 11/11.12mph 4) 1m - 5:26(5:26/m) 166/168bpm 111cal 11.04/11.33mph 5) 1m - 5:29(5:29/m) 166/168bpm 112cal 10.93/11.1mph 6) 1m - 5:30(5:30/m) 166/167bpm 111cal 10.89/11.06mph 7) 0.25m - 1:16(5:03/m) 168/169bpm 26cal 11.86/12.15mph Add a comment
2.6mi,
18:56Running - Warm Up
Split Summary
=== 1) 1m - 7:35(7:35/m) 133/141bpm 124cal 7.91/8.33mph 2) 1m - 7:17(7:17/m) 136/141bpm 121cal 8.23/10.58mph 3) 0.6m - 4:04(6:47/m) 142/152bpm 66cal 8.85/12.52mph Add a comment |
-
|
13mi,
1:49:02 Running - General
Loch Leven
Split Summary === 1) 1m - 8:33(8:33/m) 114/128bpm 108cal 7.02/9.27mph 2) 1m - 8:19(8:19/m) 121/130bpm 119cal 7.21/7.39mph 3) 1m - 8:21(8:21/m) 115/130bpm 98cal 7.18/7.43mph 4) 1m - 8:21(8:21/m) 117/125bpm 105cal 7.18/7.28mph 5) 1m - 8:22(8:22/m) 117/121bpm 98cal 7.17/7.22mph 6) 1m - 8:21(8:21/m) 116/121bpm 88cal 7.19/7.35mph 7) 1m - 8:31(8:31/m) 114/119bpm 87cal 7.04/7.6mph 8) 1m - 8:25(8:25/m) 116/121bpm 87cal 7.13/7.33mph 9) 1m - 8:21(8:21/m) 116/121bpm 84cal 7.18/7.31mph 10) 1m - 8:24(8:24/m) 118/122bpm 91cal 7.14/7.76mph 11) 1m - 8:21(8:21/m) 119/123bpm 91cal 7.19/7.53mph 12) 1m - 8:18(8:18/m) 121/124bpm 91cal 7.23/7.45mph 13) 1m - 8:19(8:19/m) 125/138bpm 101cal 7.21/7.85mph 14) 0.01m - 4(7:50/m) 122/123bpm 7.67/7.47mph Add a comment |
4.2mi,
35:04 Running - General
Split Summary
=== 1) 1m - 8:49(8:49/m) 131cal 6.81/7.26mph 2) 1m - 8:25(8:25/m) 132cal 7.13/7.24mph 3) 1m - 8:21(8:21/m) 131cal 7.19/7.33mph 4) 1m - 8:18(8:18/m) 131cal 7.23/7.43mph 5) 0.15m - 1:12(7:50/m) 20cal 7.66/7.87mph Add a comment
6mi,
47:56Running - General
Lochgelly out & back
Split Summary === 1) 1m - 7:59(7:59/m) 131cal 7.51/7.81mph 2) 1m - 8:03(8:03/m) 133cal 7.46/7.81mph 3) 1m - 7:56(7:56/m) 133cal 7.56/7.68mph 4) 1m - 7:59(7:59/m) 133cal 7.52/7.83mph 5) 1m - 7:57(7:57/m) 132cal 7.54/7.74mph 6) 1m - 7:58(7:58/m) 133cal 7.53/7.74mph 7) 0.01m - 4(7:26/m) 1cal 8.08/7.47mph Add a comment |
4.2mi,
33:01 Running - General
Lochgelly loop
Split Summary === 1) 1m - 8:07(8:07/m) 131cal 7.4/7.66mph 2) 1m - 7:53(7:53/m) 133cal 7.61/8.2mph 3) 1m - 7:56(7:56/m) 132cal 7.57/8.33mph 4) 1m - 7:54(7:54/m) 133cal 7.6/7.89mph 5) 0.16m - 1:12(7:41/m) 19cal 7.82/7.85mph Add a comment
9.6mi,
1:06:39Running - Intervals
w/u, 3 x 2 miles wi 5 mins walk recovery, w/d
Split Summary === 1) 1m - 7:30(7:30/m) 127/134bpm 117cal 8.01/8.2mph 2) 0.99m - 7:00(7:06/m) 137/149bpm 117cal 8.46/12.82mph 3) 1m - 5:13(5:13/m) 162/168bpm 104cal 11.51/12.67mph 4) 1m - 5:15(5:15/m) 169/172bpm 111cal 11.42/12.21mph 5) 0.19m - 5:00(25:39/m) 109/171bpm 29cal 2.34/11.69mph 6) 1m - 5:17(5:17/m) 163/169bpm 104cal 11.37/12.98mph 7) 1m - 5:20(5:20/m) 170/172bpm 113cal 11.26/11.71mph 8) 0.2m - 5:00(24:49/m) 109/171bpm 27cal 2.42/11.65mph 9) 1m - 5:18(5:18/m) 163/169bpm 103cal 11.32/12.44mph 10) 1m - 5:23(5:23/m) 170/172bpm 114cal 11.15/11.81mph 11) 0.1m - 1:48(17:23/m) 133/172bpm 18cal 3.45/11.81mph 12) 1m - 7:43(7:43/m) 128/138bpm 48cal 7.78/8.06mph 13) 0.11m - 54(7:59/m) 127/129bpm 4cal 7.52/7.83mph Add a comment |
|
Wed 12th Jun
Jun 12
|
Thu 13th Jun
Jun 13
|
Fri 14th Jun
Jun 14
|
Sat 15th Jun
Jun 15
|
Sun 16th Jun
Jun 16
|
Mon 17th Jun
Jun 17
|
Tue 18th Jun
Jun 18
|
|
4.1mi,
32:28 Running - General
Lochgelly loop
Split Summary === 1) 1m - 8:06(8:06/m) 127cal 7.41/7.95mph 2) 1m - 7:58(7:58/m) 135cal 7.54/7.99mph 3) 1m - 7:58(7:58/m) 131cal 7.54/7.74mph 4) 1m - 8:02(8:02/m) 133cal 7.46/7.7mph 5) 0.06m - 25(7:12/m) 6cal 8.34/7.64mph Add a comment
10mi,
1:18:55Running - General
Cowdengelly
Split Summary === 1) 1m - 8:05(8:05/m) 131cal 7.42/8.25mph 2) 1m - 7:55(7:55/m) 133cal 7.58/7.7mph 3) 1m - 8:00(8:00/m) 132cal 7.5/7.68mph 4) 1m - 7:56(7:56/m) 131cal 7.57/8.18mph 5) 1m - 7:54(7:54/m) 134cal 7.59/8.27mph 6) 1m - 7:49(7:49/m) 133cal 7.68/7.87mph 7) 1m - 7:54(7:54/m) 133cal 7.59/8.2mph 8) 1m - 7:51(7:51/m) 135cal 7.65/8.35mph 9) 1m - 7:52(7:52/m) 134cal 7.62/7.74mph 10) 1m - 7:36(7:36/m) 133cal 7.9/8.12mph 11) 0.01m - 3(8:15/m) 7.27/7.87mph Add a comment |
10mi,
1:05:53 Running - Intervals
w/u, 20 mins hmp, 4 mins jog, 10 x 1 min wi 1 min shuffle, w/d
Split Summary === 1) 1m - 7:19(7:19/m) 120/126bpm 105cal 8.19/8.56mph 2) 0.94m - 6:48(7:16/m) 129/140bpm 108cal 8.25/10.92mph 3) 1m - 5:39(5:39/m) 152/159bpm 104cal 10.61/11.08mph 4) 1m - 5:43(5:43/m) 158/163bpm 111cal 10.5/10.71mph 5) 1m - 5:42(5:42/m) 162/165bpm 115cal 10.52/10.81mph 6) 0.52m - 2:56(5:36/m) 163/166bpm 59cal 10.73/10.77mph 7) 0.45m - 4:00(8:56/m) 134/166bpm 46cal 6.72/10.77mph 8) 0.19m - 1:00(5:08/m) 152/163bpm 16cal 11.68/12.31mph 9) 0.1m - 1:00(10:03/m) 149/163bpm 17cal 5.97/11.73mph 10) 0.2m - 1:00(5:02/m) 155/164bpm 17cal 11.93/12.04mph 11) 0.09m - 1:00(11:03/m) 150/165bpm 17cal 5.43/12.04mph 12) 0.2m - 1:00(5:00/m) 156/165bpm 18cal 12.01/11.94mph 13) 0.1m - 1:00(10:31/m) 151/165bpm 18cal 5.7/11.81mph 14) 0.2m - 1:00(4:57/m) 156/166bpm 18cal 12.13/12.23mph 15) 0.09m - 1:00(10:36/m) 152/166bpm 18cal 5.66/12.02mph 16) 0.2m - 1:00(4:57/m) 157/166bpm 18cal 12.1/11.96mph 17) 0.09m - 1:00(10:36/m) 151/166bpm 17cal 5.66/11.92mph 18) 0.2m - 1:00(4:58/m) 157/166bpm 17cal 12.07/12.21mph 19) 0.09m - 1:00(10:40/m) 152/167bpm 18cal 5.62/11.92mph 20) 0.2m - 1:00(4:58/m) 157/166bpm 18cal 12.07/12.02mph 21) 0.1m - 1:00(10:14/m) 152/166bpm 18cal 5.86/11.94mph 22) 0.2m - 1:00(5:00/m) 157/166bpm 18cal 12/12.02mph 23) 0.1m - 1:00(10:16/m) 152/166bpm 17cal 5.85/11.84mph 24) 0.2m - 1:00(4:58/m) 154/168bpm 17cal 12.09/11.94mph 25) 0.1m - 1:00(9:52/m) 154/169bpm 18cal 6.08/11.81mph 26) 0.2m - 1:00(4:57/m) 159/167bpm 18cal 12.12/12.23mph 27) 0.12m - 1:00(8:13/m) 157/168bpm 19cal 7.3/12.04mph 28) 1m - 7:00(7:00/m) 142/148bpm 92cal 8.58/9.27mph 29) 0.11m - 46(6:53/m) 141/143bpm 8cal 8.72/10.27mph Add a comment |
7.5mi,
55:54 Running - General
Aberdour - Kinghorn
Split Summary === 1) 1m - 7:22(7:22/m) 123cal 8.15/9.14mph 2) 1m - 7:37(7:37/m) 136cal 7.88/8.52mph 3) 1m - 7:35(7:35/m) 131cal 7.91/8.79mph 4) 1m - 7:29(7:29/m) 133cal 8.01/8.75mph 5) 1m - 7:26(7:26/m) 133cal 8.08/8.7mph 6) 1m - 7:25(7:25/m) 133cal 8.08/8.29mph 7) 1m - 7:16(7:16/m) 131cal 8.26/8.56mph 8) 0.52m - 3:44(7:10/m) 67cal 8.37/9.81mph Add a comment |
4.1mi,
35:42 Running - General
Meedies
Split Summary === 1) 1m - 9:11(9:11/m) 131cal 6.54/6.91mph 2) 1m - 9:16(9:16/m) 132cal 6.47/6.91mph 3) 1m - 8:55(8:55/m) 130cal 6.74/7.28mph 4) 1m - 7:44(7:44/m) 131cal 7.75/8.1mph 5) 0.1m - 37(5:51/m) 12cal 10.27/10.12mph Add a comment |
2mi,
17:14 Running - Warm Down
Split Summary
=== 1) 1m - 9:15(9:15/m) 119/124bpm 129cal 6.48/9.1mph 2) 1m - 7:55(7:55/m) 119/124bpm 131cal 7.58/8.37mph 3) 0.01m - 3(7:52/m) 119/124bpm 7.63/7.93mph Add a comment
6.2mi,
33:59Running - Race
Glenrothes 10k
Split Summary === 1) 1m - 5:19(5:19/m) 166/171bpm 106cal 11.29/12.17mph 2) 1m - 5:37(5:37/m) 166/171bpm 115cal 10.69/11.12mph 3) 1m - 5:41(5:41/m) 167/170bpm 117cal 10.56/10.85mph 4) 1m - 5:41(5:41/m) 167/170bpm 118cal 10.55/11.19mph 5) 1m - 5:33(5:33/m) 166/171bpm 113cal 10.81/11.23mph 6) 1m - 5:08(5:08/m) 171/174bpm 109cal 11.67/12.98mph 7) 0.21m - 1:00(4:49/m) 171/172bpm 21cal 12.46/12.59mph Add a comment
2.4mi,
16:16Running - Warm Up
Split Summary
=== 1) 1m - 7:16(7:16/m) 128/142bpm 113cal 8.25/8.93mph 2) 1m - 6:42(6:42/m) 145/158bpm 120cal 8.95/12.5mph 3) 0.35m - 2:17(6:26/m) 143/159bpm 38cal 9.33/12.33mph Add a comment |
7mi,
54:51 Running - General
Muir Place
Split Summary === 1) 1m - 7:59(7:59/m) 131cal 7.52/7.95mph 2) 1m - 7:53(7:53/m) 134cal 7.61/8.06mph 3) 1m - 7:58(7:58/m) 132cal 7.53/7.6mph 4) 1m - 7:57(7:57/m) 133cal 7.55/7.64mph 5) 1m - 7:50(7:50/m) 133cal 7.66/7.78mph 6) 1m - 7:42(7:42/m) 133cal 7.8/8.04mph 7) 1m - 7:29(7:29/m) 134cal 8.01/8.22mph 8) 0.01m - 4(6:03/m) 1cal 9.92/8.2mph Add a comment
4.6mi,
35:39Running - General
Lochgelly
Split Summary === 1) 1m - 7:55(7:55/m) 131cal 7.58/7.85mph 2) 1m - 7:50(7:50/m) 134cal 7.67/7.89mph 3) 1m - 7:51(7:51/m) 133cal 7.63/7.83mph 4) 1m - 7:46(7:46/m) 134cal 7.73/7.85mph 5) 0.55m - 4:17(7:45/m) 73cal 7.74/7.99mph Add a comment |
9.3mi,
1:04:26 Running - Intervals
w/u, 4 x 800 wi 2 mins shuffle, 5 x 400 wi 1 min shuffle, 6 x 200 wi 45secs shuffle, w/d (4 mins shuffle between sets)
Split Summary === 1) 1m - 7:00(7:00/m) 127/141bpm 108cal 8.58/12.23mph 2) 0.07m - 37(8:15/m) 131/142bpm 9cal 7.28/12.15mph 3) 0.51m - 2:37(5:07/m) 148/161bpm 45cal 11.71/12.38mph 4) 0.19m - 2:00(10:35/m) 130/161bpm 29cal 5.67/11.65mph 5) 0.51m - 2:37(5:10/m) 153/164bpm 47cal 11.62/11.88mph 6) 0.19m - 2:00(10:22/m) 132/163bpm 28cal 5.78/11.67mph 7) 0.5m - 2:36(5:09/m) 156/167bpm 48cal 11.64/11.71mph 8) 0.18m - 2:00(10:58/m) 137/167bpm 30cal 5.47/11.73mph 9) 0.51m - 2:37(5:09/m) 157/167bpm 48cal 11.65/12.84mph 10) 0.38m - 4:00(10:27/m) 126/167bpm 43cal 5.74/11.59mph 11) 0.25m - 1:14(4:53/m) 152/164bpm 20cal 12.3/12.29mph 12) 0.09m - 1:00(10:47/m) 148/165bpm 18cal 5.57/12.15mph 13) 0.26m - 1:15(4:48/m) 158/167bpm 23cal 12.48/12.5mph 14) 0.09m - 1:00(10:42/m) 151/167bpm 18cal 5.61/12.31mph 15) 0.26m - 1:16(4:54/m) 158/166bpm 23cal 12.26/12.5mph 16) 0.1m - 1:00(10:25/m) 152/167bpm 19cal 5.76/12.36mph 17) 0.26m - 1:15(4:49/m) 159/168bpm 23cal 12.44/13.65mph 18) 0.09m - 1:00(10:40/m) 152/168bpm 18cal 5.62/12.46mph 19) 0.26m - 1:15(4:52/m) 159/167bpm 23cal 12.35/13.25mph 20) 0.4m - 4:00(9:58/m) 130/168bpm 39cal 6.02/12.33mph 21) 0.12m - 35(4:43/m) 145/160bpm 7cal 12.72/13.36mph 22) 0.07m - 45(10:56/m) 152/161bpm 14cal 5.49/12.92mph 23) 0.12m - 33(4:30/m) 153/164bpm 9cal 13.33/13.63mph 24) 0.07m - 45(11:05/m) 154/164bpm 14cal 5.42/12.94mph 25) 0.12m - 34(4:37/m) 153/163bpm 10cal 12.99/14.17mph 26) 0.06m - 45(12:35/m) 155/164bpm 14cal 4.77/12.8mph 27) 0.13m - 34(4:26/m) 154/166bpm 9cal 13.53/13.13mph 28) 0.07m - 45(11:10/m) 156/166bpm 14cal 5.37/12.84mph 29) 0.13m - 34(4:31/m) 154/165bpm 9cal 13.26/13.4mph 30) 0.06m - 45(11:36/m) 157/166bpm 14cal 5.17/13.32mph 31) 0.13m - 34(4:18/m) 155/165bpm 9cal 13.97/13.88mph 32) 0.54m - 4:00(7:26/m) 143/166bpm 61cal 8.06/13.67mph 33) 1m - 6:58(6:58/m) 138/143bpm 89cal 8.6/8.77mph 34) 0.57m - 4:00(7:02/m) 138/143bpm 48cal 8.53/9.04mph Add a comment |
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Wed 19th Jun
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Thu 20th Jun
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Fri 21st Jun
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Sat 22nd Jun
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Sun 23rd Jun
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Mon 24th Jun
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Tue 25th Jun
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9.1mi,
1:09:27 Running - General
Lochore & Cardenden loop
Split Summary === 1) 1m - 7:57(7:57/m) 131cal 7.55/8.47mph 2) 1m - 7:46(7:46/m) 135cal 7.73/8.01mph 3) 1m - 7:44(7:44/m) 133cal 7.77/8.22mph 4) 1m - 7:48(7:48/m) 134cal 7.7/8.37mph 5) 1m - 7:40(7:40/m) 132cal 7.83/8.97mph 6) 1m - 7:36(7:36/m) 134cal 7.89/8.04mph 7) 1m - 7:35(7:35/m) 134cal 7.91/8.16mph 8) 1m - 7:34(7:34/m) 133cal 7.93/9.56mph 9) 1m - 7:25(7:25/m) 134cal 8.1/8.52mph 10) 0.05m - 24(7:23/m) 6cal 8.13/8.08mph Add a comment |
9.3mi,
1:06:22 Running - General
Cardenden & Lochore loop
Split Summary === 1) 1m - 7:31(7:31/m) 133cal 7.99/9.46mph 2) 1m - 7:20(7:20/m) 132cal 8.18/9.06mph 3) 1m - 7:17(7:17/m) 133cal 8.23/8.5mph 4) 1m - 7:16(7:16/m) 132cal 8.26/8.39mph 5) 1m - 7:07(7:07/m) 130cal 8.42/8.56mph 6) 1m - 7:10(7:10/m) 133cal 8.37/9.41mph 7) 1m - 7:10(7:10/m) 132cal 8.38/9.75mph 8) 1m - 6:58(6:58/m) 132cal 8.6/8.95mph 9) 1m - 6:42(6:42/m) 130cal 8.96/9.29mph 10) 0.3m - 1:50(6:05/m) 38cal 9.86/10mph Add a comment |
4.4mi,
35:09 Running - Warm Down
Split Summary
=== 1) 1m - 8:16(8:16/m) 130/136bpm 131cal 7.26/7.56mph 2) 1m - 8:03(8:03/m) 127/137bpm 122cal 7.45/7.97mph 3) 1m - 8:08(8:08/m) 120/125bpm 105cal 7.38/7.47mph 4) 1m - 7:43(7:43/m) 121/127bpm 94cal 7.77/8.18mph 5) 0.4m - 2:59(7:23/m) 123/126bpm 37cal 8.13/8.25mph Add a comment
1mi,
4:40Running - Race
Kirkcaldy mile
Split Summary === 1) 1m - 4:39(4:39/m) 168/174bpm 93cal 12.9/16.97mph Add a comment
2mi,
14:06Running - Warm Up
Split Summary
=== 1) 1m - 7:20(7:20/m) 131cal 8.17/8.47mph 2) 1m - 6:41(6:41/m) 127cal 8.97/13.5mph 3) 0.01m - 4(6:00/m) 1cal 9.99/8.77mph Add a comment
4mi,
30:09Running - General
Lochgelly loop
Split Summary === 1) 1m - 7:46(7:46/m) 133cal 7.73/8.14mph 2) 1m - 7:34(7:34/m) 135cal 7.93/8.2mph 3) 1m - 7:28(7:28/m) 134cal 8.04/8.18mph 4) 1m - 7:16(7:16/m) 132cal 8.26/8.81mph 5) 0.01m - 5(6:02/m) 1cal 9.96/8.33mph Add a comment |
16mi,
1:50:31 Running - Long Run
Kelty & Cowden loop
Split Summary === 1) 1m - 7:28(7:28/m) 132cal 8.03/8.41mph 2) 1m - 7:00(7:00/m) 131cal 8.57/9.2mph 3) 1m - 7:11(7:11/m) 132cal 8.34/8.56mph 4) 1m - 7:02(7:02/m) 130cal 8.53/8.77mph 5) 1m - 7:05(7:05/m) 131cal 8.48/8.77mph 6) 1m - 7:00(7:00/m) 131cal 8.56/8.83mph 7) 1m - 7:02(7:02/m) 130cal 8.53/9.77mph 8) 1m - 6:53(6:53/m) 129cal 8.71/9mph 9) 1m - 6:53(6:53/m) 130cal 8.71/9.73mph 10) 1m - 6:53(6:53/m) 131cal 8.72/9.02mph 11) 1m - 6:51(6:51/m) 130cal 8.75/9mph 12) 1m - 6:49(6:49/m) 132cal 8.81/8.91mph 13) 1m - 6:45(6:45/m) 131cal 8.89/9.46mph 14) 1m - 6:47(6:47/m) 132cal 8.84/9.02mph 15) 1m - 6:27(6:27/m) 131cal 9.3/9.48mph 16) 1m - 6:19(6:19/m) 130cal 9.49/9.68mph 17) 0.01m - 4(5:56/m) 1cal 10.11/9.64mph Add a comment |
13.4mi,
1:38:34 Running - General
To Dunf
Split Summary === 1) 1m - 7:41(7:41/m) 133cal 7.81/8.33mph 2) 1m - 7:28(7:28/m) 134cal 8.04/8.2mph 3) 1m - 7:30(7:30/m) 134cal 8/8.12mph 4) 1m - 7:29(7:29/m) 134cal 8.01/8.27mph 5) 1m - 7:19(7:19/m) 131cal 8.2/8.43mph 6) 1m - 7:24(7:24/m) 134cal 8.11/8.33mph 7) 1m - 7:25(7:25/m) 134cal 8.09/8.37mph 8) 1m - 7:19(7:19/m) 133cal 8.21/8.31mph 9) 1m - 7:19(7:19/m) 133cal 8.2/8.27mph 10) 1m - 7:21(7:21/m) 132cal 8.17/8.41mph 11) 1m - 7:19(7:19/m) 133cal 8.19/8.27mph 12) 1m - 7:18(7:18/m) 133cal 8.21/8.5mph 13) 1m - 7:02(7:02/m) 129cal 8.54/8.87mph 14) 0.41m - 2:41(6:35/m) 51cal 9.12/9.16mph Add a comment |
8.2mi,
1:05:22 Running - General
Ballingry loop
Split Summary === 1) 1m - 8:13(8:13/m) 131cal 7.3/7.93mph 2) 1m - 8:14(8:14/m) 132cal 7.28/7.53mph 3) 1m - 8:21(8:21/m) 131cal 7.18/7.31mph 4) 1m - 8:02(8:02/m) 132cal 7.48/7.81mph 5) 1m - 7:43(7:43/m) 132cal 7.77/9.96mph 6) 1m - 8:01(8:01/m) 132cal 7.49/7.7mph 7) 1m - 7:41(7:41/m) 134cal 7.82/8.04mph 8) 1m - 7:38(7:38/m) 135cal 7.86/8.08mph 9) 0.2m - 1:30(7:23/m) 26cal 8.14/8.16mph Add a comment |
9.4mi,
1:01:21 Running - Intervals
w/u, 8 x 1k wi 2 mins shuffle recovery, w/d
Split Summary === 1) 1m - 7:07(7:07/m) 126/133bpm 111cal 8.42/8.72mph 2) 1m - 6:47(6:47/m) 139/149bpm 115cal 8.85/12.59mph 3) 0.05m - 25(9:08/m) 123/135bpm 5cal 6.57/7.74mph 4) 0.62m - 3:12(5:09/m) 155/163bpm 59cal 11.66/12.69mph 5) 0.19m - 2:00(10:18/m) 135/163bpm 29cal 5.83/11.46mph 6) 0.62m - 3:14(5:12/m) 159/167bpm 61cal 11.54/11.75mph 7) 0.2m - 2:00(10:00/m) 138/166bpm 30cal 6/11.44mph 8) 0.62m - 3:16(5:15/m) 159/166bpm 61cal 11.43/12.27mph 9) 0.19m - 2:00(10:15/m) 137/165bpm 28cal 5.85/11.42mph 10) 0.62m - 3:15(5:13/m) 160/167bpm 62cal 11.49/11.84mph 11) 0.2m - 2:00(10:13/m) 137/165bpm 26cal 5.87/10.71mph 12) 0.62m - 3:15(5:14/m) 158/164bpm 60cal 11.45/12.46mph 13) 0.2m - 2:00(10:00/m) 139/164bpm 26cal 6/11.44mph 14) 0.62m - 3:14(5:13/m) 160/166bpm 61cal 11.52/11.94mph 15) 0.2m - 2:00(9:47/m) 137/166bpm 22cal 6.13/11.21mph 16) 0.62m - 3:14(5:12/m) 160/166bpm 60cal 11.53/12.27mph 17) 0.2m - 2:00(9:58/m) 138/165bpm 23cal 6.02/11.48mph 18) 0.62m - 3:14(5:13/m) 160/166bpm 60cal 11.5/12.23mph 19) 0.26m - 2:00(7:49/m) 146/166bpm 29cal 7.68/11.46mph 20) 0.74m - 5:08(6:57/m) 136/141bpm 47cal 8.63/8.87mph Add a comment |