Jonny1616 MS
Follow
About
Race Times
All Races
Mileage
Training
-
Races
172 -
Miles
8457 -
Miles
312 -
WAVA
91.81% -
Mile
4:59 -
5k
16:52 -
5M
27:25 -
10k
34:38 -
10M
58:56 -
Half
1:16:54 -
Mara
2:56:20
About Me
On the scrapheap.
Current Status
Run run running....
Groups
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| Dist | Race | Best | Pace | WAVA | Races | 2008 | 2009 | 2011 | 2012 | 2014 | 2015 | 2016 | 2017 | 2018 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | Ravenscraig mile relay1mi | 4:59 | 4:59 | 76.52 | 1 | 4:59 | ||||||||
| 4km | EAST DISTRICT XC RELAY CHAMPIONSHIPS4km | 14:28 | 5:49 | 70.99 | 3 | 14:32 | 14:28 | |||||||
| 5km | Giffordtown 5K5km | 16:52 | 5:26 | 80.33 | 21 | 19:44 | 17:27 | 17:02 | 16:52 | |||||
| 5.1km | Frostbite Trail Series (1st of 4)5.1km | 22:41 | 7:14 | 59.04 | 3 | 22:41 | 24:25 | |||||||
| 3.2mi | Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston3.2mi | 17:34 | 5:35 | 77.06 | 2 | 18:19 | 17:34 | |||||||
| 3.5mi | Trail Busters Series - Race 23.5mi | 16:23 | 4:41 | 91.81 | 3 | 16:23 | ||||||||
| 3.7mi | Scottish Veteran Harriers Club Road Relays3.7mi | 19:52 | 5:26 | 79.17 | 2 | 19:52 | 19:55 | |||||||
| 3.9mi | Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race)3.9mi | 20:56 | 5:22 | 79.51 | 4 | 22:10 | 20:56 | 21:28 | 21:07 | |||||
| 4mi | Portobello Promathon4mi | 21:38 | 5:25 | 80.04 | 2 | 21:44 | 21:38 | |||||||
| 4.4mi | Benarty gala trail race4.4mi | 27:36 | 6:16 | 69.88 | 1 | 27:36 | ||||||||
| 4.6mi | Hill of Hope charity trail race4.6mi | 30:04 | 6:32 | 67.07 | 1 | 30:04 | ||||||||
| 8km | East District XC League Race 1 - Stirling8km | 35:54 | 7:13 | 61.56 | 2 | 35:54 | ||||||||
| 5mi | Renfrewshire AAA Road Race Championships5mi | 27:25 | 5:29 | 81.09 | 9 | 39:37 | 28:59 | 28:13 | 28:16 | 27:25 | ||||
| 5.9mi | Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.9mi | 33:25 | 5:43 | 78.86 | 1 | 33:25 | ||||||||
| 6mi | PSUK Cross Country Championships (men)6mi | 34:54 | 5:49 | 77.45 | 2 | 38:32 | 34:54 | |||||||
| 6.1mi | Sandy Slither6.1mi | 38:51 | 6:22 | 70.22 | 2 | 43:20 | 38:51 | |||||||
| 10km | Roon the Toon 10k10km | 34:38 | 5:34 | 80.82 | 52 | 49:25 | 42:10 | 49:39 | 46:31 | 40:54 | 36:25 | 35:15 | 34:49 | 34:38 |
| 7mi | Donkey Brae 7 Mile Race, Aberdour7mi | 40:47 | 5:50 | 76.65 | 3 | 42:00 | 40:47 | 42:30 | ||||||
| 7.5mi | Dunblane Hydro 7.5 mile road race7.5mi | 47:15 | 6:18 | 70.89 | 1 | 47:15 | ||||||||
| 12.5km | Kirkintilloch Olympians 12.5 Km Road Race12.5km | 46:43 | 6:01 | 74.25 | 1 | 46:43 | ||||||||
| 8mi | Ceres 8 Mile Road Race8mi | 47:53 | 5:59 | 75.67 | 1 | 47:53 | ||||||||
| 13km | FoxTrail Winter Running Series: Race One, 13k13km | 52:54 | 6:33 | 68.19 | 1 | 52:54 | ||||||||
| 8.5mi | Milngavie Trail Race8.5mi | 56:33 | 6:39 | 67.65 | 1 | 56:33 | ||||||||
| 15km | Devilla Forest 15k15km | 1:00:41 | 6:31 | 69.12 | 2 | 1:08:23 | 1:00:41 | |||||||
| 9.9mi | Trail de Cassis9.9mi | 1:24:30 | 8:32 | 52.93 | 1 | 1:24:30 | ||||||||
| 16km | FoxTrail Winter Running Series: Race Three, 16k16km | 1:05:55 | 6:38 | 68.14 | 1 | 1:05:55 | ||||||||
| 10mi | PSUK Ten Mile Road Race10mi | 58:56 | 5:54 | 77.72 | 7 | 1:06:19 | 59:50 | 1:02:07 | 58:56 | |||||
| 11mi | Sheriffmuir 1111mi | 1:10:29 | 6:24 | 70.13 | 1 | 1:10:29 | ||||||||
| 13.1mi | Inverness Half Marathon13.1mi | 1:16:54 | 5:52 | 78.98 | 20 | 1:43:01 | 1:22:28 | 1:18:13 | 1:21:41 | 1:16:54 | ||||
| 26.2mi | London Marathon26.2mi | 2:56:20 | 6:44 | 70.91 | 12 | 3:03:50 | 2:56:20 | 3:00:00 | 3:01:51 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2018 | 248 | 243 | 227 | 123 | 172 | 175 | 157 | 174 | 196 | 135 | 0 | 0 | 1848 |
| 2018 | 0 | 0 | 0 | 0 | 29 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 29 |
| 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 |
|
Sat 22nd Sep
Sep 22
|
Sun 23rd Sep
Sep 23
|
Mon 24th Sep
Sep 24
|
Tue 25th Sep
Sep 25
|
Wed 26th Sep
Sep 26
|
Thu 27th Sep
Sep 27
|
Fri 28th Sep
Sep 28
|
|
4mi,
30:38 Running - General
Lochgelly loop
Split Summary === 1) 1m - 7:46(7:46/m) 136cal 7.72/8.08mph 2) 1m - 7:43(7:43/m) 140cal 7.77/7.99mph 3) 1m - 7:36(7:36/m) 139cal 7.9/8.14mph 4) 1m - 7:29(7:29/m) 138cal 8.01/8.27mph 5) 0.01m - 3(7:14/m) 8.29/7.87mph  Add a comment
6.2mi,
35:11Running - Race
Hamilton 10k
Split Summary === 1) 1m - 5:25(5:25/m) 157/167bpm 101cal 11.09/11.79mph 2) 1m - 5:38(5:38/m) 169/171bpm 116cal 10.66/10.92mph 3) 1m - 5:44(5:44/m) 169/171bpm 118cal 10.48/10.75mph 4) 1m - 5:48(5:48/m) 168/171bpm 119cal 10.34/10.81mph 5) 1m - 5:54(5:54/m) 167/170bpm 120cal 10.18/10.54mph 6) 1m - 5:56(5:56/m) 168/170bpm 121cal 10.12/10.58mph 7) 0.15m - 48(5:12/m) 170/173bpm 16cal 11.55/11.86mph Add a comment
2mi,
15:06Running - Warm Up
Split Summary
=== 1) 1m - 7:56(7:56/m) 138cal 7.57/8.18mph 2) 1m - 7:06(7:06/m) 135cal 8.46/11.56mph 3) 0.01m - 5(6:18/m) 1cal 9.54/8.83mph Add a comment |
11.3mi,
1:16:28 Running - General
Meedies loop
Split Summary === 1) 1m - 7:18(7:18/m) 130/145bpm 111cal 8.23/8.75mph 2) 1m - 6:44(6:44/m) 130/141bpm 103cal 8.91/9.71mph 3) 1m - 6:55(6:55/m) 145/152bpm 121cal 8.67/8.89mph 4) 1m - 6:47(6:47/m) 141/150bpm 108cal 8.84/8.95mph 5) 1m - 6:49(6:49/m) 142/145bpm 108cal 8.81/9mph 6) 1m - 6:46(6:46/m) 146/149bpm 112cal 8.87/8.97mph 7) 1m - 6:41(6:41/m) 148/155bpm 112cal 8.97/9.16mph 8) 1m - 6:45(6:45/m) 147/154bpm 112cal 8.88/9.16mph 9) 1m - 6:38(6:38/m) 151/155bpm 118cal 9.05/9.14mph 10) 1m - 6:38(6:38/m) 149/156bpm 109cal 9.05/9.18mph 11) 1m - 6:30(6:30/m) 145/157bpm 92cal 9.23/9.43mph 12) 0.31m - 1:57(6:18/m) 145/150bpm 27cal 9.51/9.43mph Add a comment |
7mi,
49:01 Running - General
St Andrews loop
Split Summary === 1) 1m - 7:36(7:36/m) 137cal 7.9/8.47mph 2) 1m - 7:11(7:11/m) 136cal 8.35/8.66mph 3) 1m - 7:07(7:07/m) 135cal 8.43/8.64mph 4) 1m - 7:01(7:01/m) 134cal 8.55/8.89mph 5) 1m - 6:44(6:44/m) 136cal 8.91/9.25mph 6) 1m - 6:42(6:42/m) 136cal 8.96/9.04mph 7) 1m - 6:37(6:37/m) 136cal 9.06/9.37mph 8) 0.01m - 2(5:20/m) 1cal 11.26/9.31mph Add a comment |
-
|
9mi,
1:01:50 Running - General
Thornton & back
Split Summary === 1) 1m - 7:09(7:09/m) 131/144bpm 112cal 8.39/8.75mph 2) 1m - 6:55(6:55/m) 143/149bpm 119cal 8.67/9.04mph 3) 1m - 7:02(7:02/m) 146/159bpm 122cal 8.52/8.89mph 4) 1m - 6:50(6:50/m) 138/144bpm 103cal 8.78/9.16mph 5) 1m - 6:46(6:46/m) 148/154bpm 120cal 8.87/9.16mph 6) 1m - 6:40(6:40/m) 161/168bpm 130cal 8.99/9.46mph 7) 1m - 6:58(6:58/m) 161/165bpm 136cal 8.61/9.16mph 8) 1m - 6:47(6:47/m) 159/162bpm 130cal 8.85/9.27mph 9) 1m - 6:38(6:38/m) 163/167bpm 131cal 9.04/9.35mph 10) 0.01m - 4(5:32/m) 162/162bpm 10.85/9.23mph Add a comment |
6.2mi,
45:45 Running - General
Cowdengelly
Split Summary === 1) 1m - 7:32(7:32/m) 138cal 7.96/8.25mph 2) 1m - 7:21(7:21/m) 137cal 8.16/8.33mph 3) 1m - 7:26(7:26/m) 138cal 8.06/8.37mph 4) 1m - 7:19(7:19/m) 137cal 8.2/8.5mph 5) 1m - 7:20(7:20/m) 138cal 8.18/9.5mph 6) 1m - 7:18(7:18/m) 136cal 8.22/8.41mph 7) 0.2m - 1:27(7:09/m) 27cal 8.38/8.33mph Add a comment |
5.2mi,
39:04 Running - General
Meedies
Split Summary === 1) 1m - 7:51(7:51/m) 138cal 7.64/8.33mph 2) 1m - 7:37(7:37/m) 137cal 7.88/8.41mph 3) 1m - 7:33(7:33/m) 140cal 7.95/8.87mph 4) 1m - 7:19(7:19/m) 137cal 8.2/8.39mph 5) 1m - 7:18(7:18/m) 138cal 8.22/8.68mph 6) 0.2m - 1:26(7:09/m) 27cal 8.4/8.81mph Add a comment |
|
Sat 29th Sep
Sep 29
|
Sun 30th Sep
Sep 30
|
Mon 1st Oct
Oct 1
|
Tue 2nd Oct
Oct 2
|
Wed 3rd Oct
Oct 3
|
Thu 4th Oct
Oct 4
|
Fri 5th Oct
Oct 5
|
|
3.1mi,
21:16 Running - General
Newbridge loop
Split Summary === 1) 1m - 6:55(6:55/m) 136cal 8.68/9.12mph 2) 1m - 6:49(6:49/m) 135cal 8.8/9.14mph 3) 1m - 6:52(6:52/m) 136cal 8.74/9.85mph 4) 0.1m - 41(6:28/m) 14cal 9.27/9.18mph Add a comment |
13.2mi,
1:18:21 Running - Race
Great Scottish Run
Split Summary === 1) 1m - 5:52(5:52/m) 158/167bpm 109cal 10.22/10.9mph 2) 1m - 5:50(5:50/m) 162/166bpm 113cal 10.29/10.67mph 3) 1m - 5:49(5:49/m) 161/165bpm 112cal 10.31/10.69mph 4) 1m - 5:57(5:57/m) 163/165bpm 116cal 10.08/10.29mph 5) 1m - 5:54(5:54/m) 161/164bpm 113cal 10.16/10.21mph 6) 1m - 5:57(5:57/m) 162/167bpm 115cal 10.1/10.62mph 7) 1m - 5:54(5:54/m) 161/167bpm 113cal 10.17/10.65mph 8) 1m - 6:00(6:00/m) 161/163bpm 115cal 9.99/10.58mph 9) 1m - 6:02(6:02/m) 161/164bpm 116cal 9.94/10.16mph 10) 1m - 5:55(5:55/m) 159/162bpm 109cal 10.15/10.25mph 11) 1m - 6:02(6:02/m) 161/164bpm 115cal 9.96/10.18mph 12) 1m - 6:08(6:08/m) 162/164bpm 116cal 9.79/10.23mph 13) 1m - 6:04(6:04/m) 163/167bpm 114cal 9.9/10.37mph 14) 0.17m - 58(5:31/m) 168/169bpm 19cal 10.86/10.73mph Add a comment
2mi,
15:49Running - Warm Up
Split Summary
=== 1) 1m - 8:19(8:19/m) 122/134bpm 113cal 7.21/12.13mph 2) 1m - 7:25(7:25/m) 142/152bpm 122cal 8.09/10.46mph 3) 0.01m - 5(6:51/m) 146/146bpm 1cal 8.76/7.68mph Add a comment |
6.2mi,
45:38 Running - General
Lochgelly loop
Split Summary === 1) 1m - 7:31(7:31/m) 137cal 7.98/8.16mph 2) 1m - 7:21(7:21/m) 138cal 8.17/8.39mph 3) 1m - 7:21(7:21/m) 138cal 8.16/8.43mph 4) 1m - 7:21(7:21/m) 138cal 8.16/8.6mph 5) 1m - 7:17(7:17/m) 137cal 8.24/8.41mph 6) 1m - 7:19(7:19/m) 138cal 8.2/8.39mph 7) 0.2m - 1:27(7:10/m) 27cal 8.37/8.37mph Add a comment |
8.8mi,
1:01:30 Running - General
Lochore & Cardenden loop
Split Summary === 1) 1m - 7:19(7:19/m) 136cal 8.21/8.6mph 2) 1m - 7:04(7:04/m) 137cal 8.49/9.1mph 3) 1m - 6:57(6:57/m) 133cal 8.63/8.7mph 4) 1m - 7:06(7:06/m) 134cal 8.46/8.83mph 5) 1m - 6:53(6:53/m) 135cal 8.71/8.81mph 6) 1m - 6:52(6:52/m) 136cal 8.75/8.89mph 7) 1m - 6:55(6:55/m) 135cal 8.68/8.87mph 8) 1m - 6:56(6:56/m) 134cal 8.65/9.46mph 9) 0.81m - 5:29(6:47/m) 110cal 8.84/9.35mph Add a comment |
8.1mi,
55:05 Running - General
Loch Leven
Split Summary === 1) 1m - 6:58(6:58/m) 135cal 8.62/9.16mph 2) 1m - 6:49(6:49/m) 135cal 8.8/9.2mph 3) 1m - 6:48(6:48/m) 137cal 8.82/9.23mph 4) 1m - 6:48(6:48/m) 135cal 8.82/9.1mph 5) 1m - 6:48(6:48/m) 137cal 8.83/9.08mph 6) 1m - 6:50(6:50/m) 135cal 8.78/9.14mph 7) 1m - 6:43(6:43/m) 134cal 8.93/9.23mph 8) 1m - 6:41(6:41/m) 138cal 8.97/9.5mph 9) 0.1m - 40(6:38/m) 13cal 9.05/9mph Add a comment |
-
|
8.2mi,
56:57 Running - General
Cowdengelly
Split Summary === 1) 1m - 7:25(7:25/m) 136cal 8.1/9.12mph 2) 1m - 7:01(7:01/m) 136cal 8.55/8.72mph 3) 1m - 7:00(7:00/m) 134cal 8.58/8.68mph 4) 1m - 7:02(7:02/m) 135cal 8.53/8.85mph 5) 1m - 6:49(6:49/m) 134cal 8.81/9.04mph 6) 1m - 6:51(6:51/m) 135cal 8.76/9.02mph 7) 1m - 6:50(6:50/m) 137cal 8.77/9.18mph 8) 1m - 6:40(6:40/m) 134cal 8.99/9.1mph 9) 0.2m - 1:18(6:28/m) 26cal 9.29/9.1mph Add a comment |
|
Sat 6th Oct
Oct 6
|
Sun 7th Oct
Oct 7
|
Mon 8th Oct
Oct 8
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Tue 9th Oct
Oct 9
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Wed 10th Oct
Oct 10
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Thu 11th Oct
Oct 11
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Fri 12th Oct
Oct 12
|
|
7mi,
48:52 Running - General
Thornton to Kirkcaldy
Split Summary === 1) 1m - 7:07(7:07/m) 135cal 8.43/8.95mph 2) 1m - 7:05(7:05/m) 137cal 8.48/10.16mph 3) 1m - 6:56(6:56/m) 135cal 8.65/9.5mph 4) 1m - 7:02(7:02/m) 137cal 8.52/9.02mph 5) 1m - 6:53(6:53/m) 131cal 8.71/9.37mph 6) 1m - 6:52(6:52/m) 136cal 8.74/9mph 7) 1m - 6:53(6:53/m) 135cal 8.71/9.29mph 8) 0.01m - 3(6:16/m) 1cal 9.58/8.93mph Add a comment
0.8mi,
5:52Running - General
To train station
Split Summary === 1) 0.8m - 5:52(7:20/m) 108cal 8.18/8.89mph Add a comment |
2mi,
16:09 Running - Warm Down
Split Summary
=== 1) 1m - 8:08(8:08/m) 136cal 7.38/8.41mph 2) 1m - 7:59(7:59/m) 138cal 7.52/8.2mph 3) 0.01m - 2(6:20/m) 9.48/7.45mph Add a comment
3.1mi,
16:52Running - Race
Giffordtown 5k
Split Summary === 1) 1m - 5:18(5:18/m) 137cal 11.32/12.21mph 2) 1m - 5:26(5:26/m) 141cal 11.06/11.71mph 3) 1m - 5:28(5:28/m) 139cal 10.98/11.15mph 4) 0.13m - 41(5:06/m) 17cal 11.75/11.37mph Add a comment
2.4mi,
18:27Running - Warm Up
Split Summary
=== 1) 1m - 8:01(8:01/m) 137cal 7.49/10.08mph 2) 1m - 7:33(7:33/m) 135cal 7.95/10.79mph 3) 0.4m - 2:54(7:12/m) 54cal 8.32/11.69mph Add a comment |
7.1mi,
51:37 Running - General
Lochgelly
Split Summary === 1) 1m - 7:28(7:28/m) 137cal 8.04/8.27mph 2) 1m - 7:24(7:24/m) 139cal 8.12/8.43mph 3) 1m - 7:21(7:21/m) 137cal 8.16/8.54mph 4) 1m - 7:16(7:16/m) 137cal 8.25/8.68mph 5) 1m - 7:15(7:15/m) 136cal 8.29/8.45mph 6) 1m - 7:12(7:12/m) 137cal 8.33/8.62mph 7) 1m - 7:02(7:02/m) 135cal 8.53/8.66mph 8) 0.1m - 40(6:36/m) 13cal 9.09/8.93mph Add a comment |
6.1mi,
44:50 Running - General
Cowdenbeath & back
Split Summary === 1) 1m - 7:36(7:36/m) 134cal 7.9/9.16mph 2) 1m - 7:25(7:25/m) 138cal 8.08/8.27mph 3) 1m - 7:19(7:19/m) 137cal 8.2/8.29mph 4) 1m - 7:17(7:17/m) 137cal 8.23/8.35mph 5) 1m - 7:17(7:17/m) 137cal 8.23/8.43mph 6) 1m - 7:09(7:09/m) 136cal 8.38/8.54mph 7) 0.11m - 46(7:09/m) 14cal 8.39/8.52mph Add a comment |
9.1mi,
1:02:19 Running - Intervals
Meedies
w/u, 16 x 1 min with 1 min shuffle recoveries, w/d Split Summary === 1) 1m - 7:30(7:30/m) 126/136bpm 109cal 7.99/8.29mph 2) 1m - 7:19(7:19/m) 137/151bpm 117cal 8.21/10.52mph 3) 0.02m - 11(8:11/m) 146/146bpm 3cal 7.33/8.01mph 4) 0.2m - 1:00(5:05/m) 153/157bpm 18cal 11.79/11.56mph 5) 0.12m - 1:00(8:32/m) 147/157bpm 18cal 7.03/11.52mph 6) 0.19m - 1:00(5:18/m) 152/161bpm 18cal 11.33/11.27mph 7) 0.12m - 1:00(8:37/m) 152/161bpm 18cal 6.96/11.25mph 8) 0.19m - 1:00(5:17/m) 154/161bpm 18cal 11.37/12.02mph 9) 0.12m - 1:00(8:29/m) 154/161bpm 18cal 7.07/11.1mph 10) 0.19m - 1:00(5:10/m) 156/163bpm 18cal 11.62/11.44mph 11) 0.12m - 1:00(8:23/m) 155/163bpm 19cal 7.16/11.44mph 12) 0.19m - 1:00(5:21/m) 155/162bpm 18cal 11.21/11.27mph 13) 0.12m - 1:00(8:26/m) 153/159bpm 18cal 7.12/11.25mph 14) 0.18m - 1:00(5:25/m) 160/167bpm 19cal 11.07/11.17mph 15) 0.12m - 1:00(8:21/m) 159/168bpm 19cal 7.18/11.17mph 16) 0.2m - 1:00(5:07/m) 160/165bpm 19cal 11.74/11.73mph 17) 0.12m - 1:00(8:16/m) 158/165bpm 19cal 7.26/11.56mph 18) 0.19m - 1:00(5:14/m) 161/167bpm 19cal 11.48/11.54mph 19) 0.12m - 1:00(8:32/m) 160/168bpm 19cal 7.03/11.44mph 20) 0.19m - 1:00(5:19/m) 161/168bpm 19cal 11.28/11.63mph 21) 0.12m - 1:00(8:17/m) 160/168bpm 19cal 7.25/11.25mph 22) 0.19m - 1:00(5:14/m) 162/168bpm 19cal 11.45/11.73mph 23) 0.12m - 1:00(8:35/m) 160/169bpm 19cal 6.99/11.48mph 24) 0.19m - 1:00(5:24/m) 162/168bpm 19cal 11.12/11.5mph 25) 0.12m - 1:00(8:16/m) 162/169bpm 19cal 7.25/11.29mph 26) 0.19m - 1:00(5:15/m) 165/171bpm 19cal 11.42/11.35mph 27) 0.12m - 1:00(8:27/m) 162/171bpm 20cal 7.1/11.35mph 28) 0.19m - 1:00(5:09/m) 159/168bpm 18cal 11.66/11.67mph 29) 0.12m - 1:00(8:22/m) 161/168bpm 19cal 7.18/11.46mph 30) 0.19m - 1:00(5:09/m) 164/170bpm 19cal 11.66/11.77mph 31) 0.12m - 1:00(8:35/m) 162/170bpm 19cal 6.99/11.56mph 32) 0.19m - 1:00(5:09/m) 164/171bpm 19cal 11.65/11.73mph 33) 0.12m - 1:00(8:13/m) 164/171bpm 20cal 7.3/11.31mph 34) 0.19m - 1:00(5:16/m) 165/171bpm 19cal 11.39/11.56mph 35) 0.12m - 1:00(8:10/m) 160/171bpm 19cal 7.34/11.27mph 36) 1m - 7:15(7:15/m) 153/159bpm 129cal 8.28/8.47mph 37) 1m - 7:11(7:11/m) 147/150bpm 108cal 8.36/8.68mph 38) 0.12m - 54(7:13/m) 147/149bpm 13cal 8.31/8.5mph Add a comment |
7.4mi,
54:44 Running - General
Cowdenbeath grass loops
Split Summary === 1) 1m - 7:54(7:54/m) 137cal 7.6/8.29mph 2) 1m - 7:42(7:42/m) 139cal 7.79/8.01mph 3) 1m - 7:28(7:28/m) 137cal 8.03/8.31mph 4) 1m - 7:29(7:29/m) 138cal 8.02/8.29mph 5) 1m - 7:20(7:20/m) 137cal 8.18/8.37mph 6) 1m - 7:11(7:11/m) 137cal 8.36/9.06mph 7) 1m - 6:58(6:58/m) 135cal 8.61/9.02mph 8) 0.4m - 2:43(6:43/m) 55cal 8.93/9.41mph Add a comment |
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Sat 13th Oct
Oct 13
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Sun 14th Oct
Oct 14
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Mon 15th Oct
Oct 15
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Tue 16th Oct
Oct 16
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Wed 17th Oct
Oct 17
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Thu 18th Oct
Oct 18
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Fri 19th Oct
Oct 19
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2.5mi,
14:30 Running - Race
East District XC Relays - Glamis Castle
Split Summary === 1) 1m - 5:40(5:40/m) 169/173bpm 115cal 10.58/13.46mph 2) 1m - 6:12(6:12/m) 173/176bpm 131cal 9.67/13.11mph 3) 0.46m - 2:38(5:44/m) 173/174bpm 56cal 10.46/11.44mph Add a comment
2.2mi,
15:47Running - Warm Up
Split Summary
=== 1) 1m - 7:29(7:29/m) 131/143bpm 116cal 8.02/8.43mph 2) 1m - 7:09(7:09/m) 143/157bpm 122cal 8.39/11.06mph 3) 0.15m - 1:09(7:27/m) 139/152bpm 16cal 8.05/11.25mph Add a comment |
14.2mi,
1:46:10 Running - General
Path o Condie
Split Summary === 1) 1m - 8:25(8:25/m) 126/141bpm 122cal 7.12/7.74mph 2) 1m - 8:09(8:09/m) 143/153bpm 137cal 7.36/8.12mph 3) 1m - 7:38(7:38/m) 138/151bpm 116cal 7.86/8.58mph 4) 1m - 7:30(7:30/m) 134/141bpm 104cal 8/8.79mph 5) 1m - 7:27(7:27/m) 129/142bpm 85cal 8.06/8.54mph 6) 1m - 7:28(7:28/m) 132/145bpm 91cal 8.04/9.06mph 7) 1m - 7:44(7:44/m) 138/158bpm 107cal 7.77/9.02mph 8) 1m - 7:53(7:53/m) 152/161bpm 138cal 7.62/8.33mph 9) 1m - 7:29(7:29/m) 143/152bpm 106cal 8.02/9.1mph 10) 1m - 7:22(7:22/m) 142/152bpm 97cal 8.14/8.62mph 11) 1m - 6:56(6:56/m) 123/132bpm 37cal 8.66/9.12mph 12) 1m - 6:53(6:53/m) 129/137bpm 51cal 8.71/9.33mph 13) 1m - 7:07(7:07/m) 133/146bpm 68cal 8.44/8.97mph 14) 1m - 6:46(6:46/m) 142/148bpm 93cal 8.87/9.12mph 15) 0.21m - 1:24(6:49/m) 146/150bpm 21cal 8.8/9.1mph Add a comment |
10.2mi,
1:13:35 Running - General
Silverburn coastal out & back
Split Summary === 1) 1m - 7:31(7:31/m) 136cal 7.99/8.37mph 2) 1m - 7:11(7:11/m) 136cal 8.35/8.58mph 3) 1m - 7:22(7:22/m) 135cal 8.14/8.75mph 4) 1m - 7:42(7:42/m) 137cal 7.8/9.14mph 5) 1m - 7:46(7:46/m) 137cal 7.73/8.6mph 6) 1m - 7:11(7:11/m) 135cal 8.35/9.18mph 7) 1m - 7:00(7:00/m) 135cal 8.57/8.77mph 8) 1m - 6:56(6:56/m) 134cal 8.64/8.77mph 9) 1m - 6:50(6:50/m) 136cal 8.78/9.31mph 10) 1m - 6:49(6:49/m) 139cal 8.8/9.25mph 11) 0.21m - 1:17(6:10/m) 24cal 9.72/9.23mph Add a comment |
8mi,
58:23 Running - Intervals
3 x 6 mins wi 4 mins shuffle recovery, 3 x 1 min wi 1 min rest, w/d
Split Summary === 1) 0m - 5(3:02:54/m) 86/88bpm 0.33/0.06mph 2) 1m - 5:23(5:23/m) 156/167bpm 96cal 11.15/12.56mph 3) 0.11m - 37(5:30/m) 167/168bpm 12cal 10.92/11.27mph 4) 0.38m - 3:56(10:28/m) 128/167bpm 51cal 5.73/8.58mph 5) 1m - 5:26(5:26/m) 164/171bpm 103cal 11.05/11.4mph 6) 0.11m - 34(5:23/m) 171/171bpm 11cal 11.13/11.02mph 7) 0.35m - 4:00(11:33/m) 129/170bpm 45cal 5.2/11mph 8) 1m - 5:24(5:24/m) 163/171bpm 100cal 11.11/11.19mph 9) 0.11m - 36(5:22/m) 169/170bpm 12cal 11.17/11.23mph 10) 0.32m - 4:00(12:23/m) 128/170bpm 35cal 4.84/11.21mph 11) 0.21m - 1:00(4:41/m) 154/167bpm 15cal 12.81/13.84mph 12) 0.03m - 1:00(31:23/m) 149/167bpm 16cal 1.91/12.98mph 13) 0.22m - 1:00(4:39/m) 158/170bpm 16cal 12.9/13.3mph 14) 0.03m - 1:00(29:50/m) 153/170bpm 17cal 2.01/13.07mph 15) 0.22m - 1:00(4:37/m) 161/172bpm 17cal 12.98/14.17mph 16) 0.04m - 1:00(25:05/m) 153/172bpm 17cal 2.39/12.61mph 17) 1m - 8:03(8:03/m) 131/141bpm 75cal 7.46/7.68mph 18) 1m - 7:52(7:52/m) 142/155bpm 109cal 7.63/7.93mph 19) 0.89m - 6:27(7:18/m) 131/153bpm 52cal 8.23/10.25mph Add a comment
2.1mi,
16:40Running - Warm Up
Split Summary
=== 1) 1m - 8:05(8:05/m) 132/165bpm 112cal 7.42/8.18mph 2) 1m - 7:28(7:28/m) 126/135bpm 105cal 8.04/8.58mph 3) 0.13m - 1:03(8:25/m) 110/128bpm 8cal 7.13/7.72mph 4) 0m - 1(8:11:55/m) 102/102bpm 0.12/0mph 5) 0.01m - 3(6:40/m) 103/105bpm 9/4.09mph Add a comment |
8mi,
52:57 Running - General
Dunf loop
Split Summary === 1) 1m - 6:52(6:52/m) 136cal 8.73/10.12mph 2) 1m - 6:45(6:45/m) 138cal 8.9/9.33mph 3) 1m - 6:44(6:44/m) 137cal 8.9/9.02mph 4) 1m - 6:39(6:39/m) 137cal 9.02/9.35mph 5) 1m - 6:37(6:37/m) 137cal 9.08/9.41mph 6) 1m - 6:31(6:31/m) 136cal 9.21/9.41mph 7) 1m - 6:28(6:28/m) 134cal 9.27/9.43mph 8) 1m - 6:17(6:17/m) 134cal 9.54/9.81mph 9) 0.01m - 3(5:26/m) 1cal 11.03/9.77mph Add a comment |
11mi,
1:11:39 Running - Intervals
w/u, 4 x (3,2,1,30 wi 3,2,1,1 easy recovery) w/d
Split Summary === 1) 1m - 7:19(7:19/m) 128/138bpm 103cal 8.19/8.93mph 2) 1m - 7:11(7:11/m) 136/145bpm 111cal 8.36/8.62mph 3) 0.02m - 11(8:26/m) 134/135bpm 2cal 7.11/8.16mph 4) 0.55m - 3:00(5:25/m) 155/160bpm 53cal 11.07/11.59mph 5) 0.4m - 3:00(7:27/m) 141/160bpm 47cal 8.06/11.02mph 6) 0.38m - 2:00(5:17/m) 155/161bpm 35cal 11.35/12.46mph 7) 0.27m - 2:00(7:28/m) 147/161bpm 33cal 8.04/11.37mph 8) 0.2m - 1:00(5:08/m) 155/162bpm 17cal 11.71/12.31mph 9) 0.12m - 1:00(8:05/m) 155/163bpm 18cal 7.42/11.52mph 10) 0.11m - 30(4:42/m) 152/160bpm 8cal 12.76/13.3mph 11) 0.13m - 1:00(7:53/m) 154/161bpm 18cal 7.61/12.92mph 12) 0.56m - 3:00(5:22/m) 160/165bpm 55cal 11.18/11.79mph 13) 0.39m - 3:00(7:45/m) 143/165bpm 44cal 7.75/11.25mph 14) 0.38m - 2:00(5:14/m) 158/164bpm 35cal 11.47/11.86mph 15) 0.27m - 2:00(7:32/m) 150/164bpm 34cal 7.97/11.35mph 16) 0.2m - 1:00(5:07/m) 157/164bpm 17cal 11.71/12.42mph 17) 0.13m - 1:00(7:59/m) 157/164bpm 18cal 7.52/11.44mph 18) 0.1m - 30(4:51/m) 157/162bpm 9cal 12.38/12.71mph 19) 0.12m - 1:00(8:06/m) 156/163bpm 18cal 7.4/12.29mph 20) 0.57m - 3:00(5:18/m) 163/166bpm 56cal 11.33/11.5mph 21) 0.39m - 3:00(7:44/m) 147/167bpm 47cal 7.76/11.29mph 22) 0.38m - 2:00(5:14/m) 159/166bpm 35cal 11.45/12.27mph 23) 0.26m - 2:00(7:45/m) 147/166bpm 28cal 7.73/11.42mph 24) 0.19m - 1:00(5:11/m) 156/165bpm 16cal 11.56/11.92mph 25) 0.12m - 1:00(8:17/m) 157/165bpm 18cal 7.24/11.61mph 26) 0.1m - 30(4:56/m) 155/162bpm 8cal 12.18/12.46mph 27) 0.12m - 1:00(8:10/m) 156/163bpm 18cal 7.35/12.27mph 28) 0.56m - 3:00(5:20/m) 163/167bpm 56cal 11.25/11.73mph 29) 0.38m - 3:00(7:56/m) 146/167bpm 40cal 7.56/11.25mph 30) 0.38m - 2:00(5:19/m) 159/166bpm 35cal 11.29/11.88mph 31) 0.26m - 2:00(7:44/m) 148/166bpm 28cal 7.76/11.33mph 32) 0.2m - 1:00(5:06/m) 156/164bpm 15cal 11.78/12.27mph 33) 0.13m - 1:00(7:38/m) 158/165bpm 18cal 7.86/11.79mph 34) 0.11m - 30(4:42/m) 157/163bpm 8cal 12.78/13.52mph 35) 0.55m - 3:59(7:16/m) 146/163bpm 50cal 8.25/12.71mph Add a comment |
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