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Jonny1616 MS
Follow
About
Race Times
All Races
Mileage
Training
Jonny1616 supports Fetcheveryone! Find out how here-
Races
191 -
Miles
11034 -
Miles
441 -
WAVA
91.81% -
Mile
4:37 -
5k
15:53 -
5M
26:40 -
10k
33:43 -
10M
55:13 -
Half
1:14:21 -
Mara
2:40:38
Current Status
Run run running....
Planned Races
| 08 Sep 19 | City of Stirling 10k |
| 29 Sep 19 | Great Scottish Run Half Marathon |
| 01 Dec 19 | Valencia Marathon |
Groups
This user is a member of Conquercise Game, Fetchpoint 2016 runners, VMLM Fetchpoint 2017-RunnersMember of the Month
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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 | ||||||||
| 3.8mi | 1 | 20:10
5:18/mi
|
82.17 | 20:10 82.17 | |||||||||
| 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 | 11 | 26:40
5:20/mi
|
83.99 | 39:37 53.87 | 28:59 75.17 | 28:13 77.68 | 28:16 78.08 | 27:25 81.09 | 26:40 83.99 | ||||
| 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 | 4 | 40:47
5:50/mi
|
77.41 | 42:00 74.00 | 40:47 76.65 | 42:30 74.06 | 41:16 77.41 | ||||||
| 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 | 2 | 44:55
5:37/mi
|
81.28 | 47:53 75.67 | 44:55 81.28 | ||||||||
| 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 | 280 | 187 | 189 | 0 | 0 | 0 | 0 | 1940 |
| 2019 | 0 | 0 | 0 | 0 | 0 | 0 | 118 | 0 | 0 | 0 | 0 | 0 | 118 |
| 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 |
|
Thu 25th Jul
Jul 25
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Fri 26th Jul
Jul 26
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Sat 27th Jul
Jul 27
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Sun 28th Jul
Jul 28
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Mon 29th Jul
Jul 29
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Tue 30th Jul
Jul 30
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Wed 31st Jul
Jul 31
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2mi,
18:53 Running - Warm Down
Split Summary
=== 1) 1m - 9:50(9:50/m) 130cal 6.1/6.57mph 2) 1m - 9:00(9:00/m) 132cal 6.66/7.53mph 3) 0.01m - 3(8:30/m) 7.06/6.74mph  Add a comment
7.1mi,
41:16Running - Race
Donkey Brae
Split Summary === 1) 1m - 5:47(5:47/m) 131cal 10.38/12.82mph 2) 1m - 5:56(5:56/m) 128cal 10.12/10.67mph 3) 1m - 5:38(5:38/m) 133cal 10.65/11.59mph 4) 1m - 5:52(5:52/m) 129cal 10.24/10.85mph 5) 1m - 6:03(6:03/m) 127cal 9.92/10.08mph 6) 1m - 5:40(5:40/m) 129cal 10.6/11.21mph 7) 1m - 5:58(5:58/m) 131cal 10.04/11.46mph 8) 0.07m - 23(5:07/m) 9cal 11.73/11.02mph Add a comment
3.5mi,
27:17Running - Warm Up
Split Summary
=== 1) 1m - 8:49(8:49/m) 129cal 6.8/7.49mph 2) 1m - 7:36(7:36/m) 130cal 7.9/10.9mph 3) 1m - 7:09(7:09/m) 135cal 8.39/12.23mph 4) 0.51m - 3:42(7:17/m) 64cal 8.25/12.44mph Add a comment |
7mi,
59:46 Running - General
Dunnikier Park
Split Summary === 1) 1m - 8:40(8:40/m) 130cal 6.92/7.53mph 2) 1m - 8:49(8:49/m) 132cal 6.81/7.16mph 3) 1m - 8:44(8:44/m) 132cal 6.87/7.45mph 4) 1m - 8:38(8:38/m) 131cal 6.95/7.87mph 5) 1m - 8:34(8:34/m) 133cal 7/7.33mph 6) 1m - 8:28(8:28/m) 131cal 7.09/7.91mph 7) 1m - 7:51(7:51/m) 133cal 7.65/8.06mph 8) 0.01m - 3(7:19/m) 8.2/7.99mph Add a comment |
7mi,
44:17 Running - Intervals
8 mins tempo, 8 x 10k pace / mile pace varied length, 5 x relay sprints, w/d
Split Summary === 1) 1m - 5:37(5:37/m) 159/167bpm 109cal 10.69/11.31mph 2) 1m - 6:05(6:05/m) 155/170bpm 113cal 9.87/12.17mph 3) 1m - 6:14(6:14/m) 155/175bpm 115cal 9.63/14.49mph 4) 1m - 6:04(6:04/m) 162/176bpm 120cal 9.89/14.49mph 5) 1m - 5:43(5:43/m) 161/176bpm 105cal 10.49/14.78mph 6) 1m - 5:53(5:53/m) 159/176bpm 104cal 10.21/15.26mph 7) 1m - 8:40(8:40/m) 124/147bpm 75cal 6.93/13.75mph 8) 0.01m - 2(6:53/m) 128/128bpm 8.72/7.28mph Add a comment
2.4mi,
19:26Running - Warm Up
Split Summary
=== 1) 1m - 8:16(8:16/m) 119/128bpm 115cal 7.25/7.62mph 2) 1m - 8:07(8:07/m) 123/132bpm 117cal 7.4/7.74mph 3) 0.43m - 3:03(7:05/m) 135/155bpm 49cal 8.48/11.65mph Add a comment |
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Thu 1st Aug
Aug 1
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Fri 2nd Aug
Aug 2
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Sat 3rd Aug
Aug 3
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Sun 4th Aug
Aug 4
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Mon 5th Aug
Aug 5
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Tue 6th Aug
Aug 6
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Wed 7th Aug
Aug 7
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9mi,
55:02 Running - Intervals
w/u, 8 x 1k (5.45) wi 1 min (6.20) float, w/d
Split Summary === 1) 1m - 6:52(6:52/m) 123/133bpm 100cal 8.75/8.87mph 2) 1m - 6:51(6:51/m) 132/135bpm 110cal 8.76/9.31mph 3) 0.14m - 59(6:54/m) 127/136bpm 13cal 8.7/8.97mph 4) 0.62m - 3:30(5:38/m) 147/155bpm 62cal 10.64/11.54mph 5) 0.16m - 1:00(6:07/m) 154/155bpm 19cal 9.82/10.52mph 6) 0.62m - 3:34(5:44/m) 155/158bpm 68cal 10.45/11.21mph 7) 0.15m - 1:00(6:31/m) 156/159bpm 19cal 9.21/10.52mph 8) 0.62m - 3:32(5:41/m) 157/162bpm 68cal 10.55/12.13mph 9) 0.16m - 1:00(6:12/m) 160/162bpm 19cal 9.68/10.42mph 10) 0.62m - 3:31(5:40/m) 160/164bpm 69cal 10.59/11.35mph 11) 0.16m - 1:00(6:14/m) 162/164bpm 20cal 9.63/10.5mph 12) 0.62m - 3:33(5:42/m) 162/165bpm 70cal 10.52/11.67mph 13) 0.16m - 1:00(6:18/m) 163/165bpm 20cal 9.53/10.33mph 14) 0.62m - 3:31(5:39/m) 164/167bpm 71cal 10.62/11.06mph 15) 0.16m - 1:00(6:21/m) 165/167bpm 20cal 9.46/10.52mph 16) 0.62m - 3:32(5:42/m) 166/168bpm 72cal 10.53/11.15mph 17) 0.16m - 1:00(6:14/m) 166/168bpm 20cal 9.63/10.52mph 18) 0.62m - 3:31(5:39/m) 168/169bpm 73cal 10.62/10.87mph 19) 0.17m - 1:00(6:01/m) 167/170bpm 20cal 9.96/10.46mph 20) 0.61m - 4:07(6:47/m) 145/167bpm 62cal 8.84/9.79mph Add a comment |
8.3mi,
1:02:45 Running - General
Little Raith loop
Split Summary === 1) 1m - 7:49(7:49/m) 133cal 7.68/7.91mph 2) 1m - 7:45(7:45/m) 133cal 7.75/7.93mph 3) 1m - 7:40(7:40/m) 134cal 7.83/7.99mph 4) 1m - 7:38(7:38/m) 133cal 7.87/8.14mph 5) 1m - 7:35(7:35/m) 134cal 7.91/8.08mph 6) 1m - 7:32(7:32/m) 134cal 7.97/8.1mph 7) 1m - 7:45(7:45/m) 131cal 7.74/9.02mph 8) 1m - 6:59(6:59/m) 130cal 8.59/9.12mph 9) 0.3m - 2:03(6:47/m) 39cal 8.84/8.85mph Add a comment |
0mi,
1:28:01 Cycling - Exercise Bike
Split Summary
=== 1) 0m - 10:00(/m) 86/98bpm 57cal 2) 0m - 10:00(/m) 113/116bpm 113cal 3) 0m - 3:00(/m) 99/116bpm 21cal 4) 0m - 10:00(/m) 113/118bpm 103cal 5) 0m - 3:00(/m) 100/118bpm 18cal 6) 0m - 10:00(/m) 113/118bpm 95cal 7) 0m - 3:00(/m) 99/116bpm 17cal 8) 0m - 10:00(/m) 114/117bpm 93cal 9) 0m - 3:00(/m) 99/117bpm 15cal 10) 0m - 26:01(/m) 91/106bpm 113cal Add a comment |
11.7mi,
1:24:04 Running - General
Ceres 8 and a bit
Split Summary === 1) 1m - 7:33(7:33/m) 132cal 7.94/8.43mph 2) 1m - 7:33(7:33/m) 133cal 7.95/8.39mph 3) 1m - 7:12(7:12/m) 130cal 8.33/8.68mph 4) 1m - 7:23(7:23/m) 133cal 8.13/8.31mph 5) 1m - 7:13(7:13/m) 132cal 8.31/8.45mph 6) 1m - 7:06(7:06/m) 130cal 8.46/8.62mph 7) 1m - 7:08(7:08/m) 132cal 8.4/9.58mph 8) 1m - 7:06(7:06/m) 130cal 8.44/8.58mph 9) 1m - 6:58(6:58/m) 130cal 8.61/8.95mph 10) 1m - 7:02(7:02/m) 131cal 8.52/9.25mph 11) 1m - 7:02(7:02/m) 132cal 8.53/9.08mph 12) 0.7m - 4:47(6:48/m) 91cal 8.82/10.12mph Add a comment |
8.1mi,
1:03:02 Running - General
Lochgelly
Split Summary === 1) 1m - 7:57(7:57/m) 131cal 7.55/7.72mph 2) 1m - 7:56(7:56/m) 133cal 7.56/7.83mph 3) 1m - 7:49(7:49/m) 133cal 7.68/8.18mph 4) 1m - 7:47(7:47/m) 132cal 7.7/7.91mph 5) 1m - 7:40(7:40/m) 134cal 7.82/8.5mph 6) 1m - 7:45(7:45/m) 133cal 7.75/8.37mph 7) 1m - 7:41(7:41/m) 132cal 7.82/7.99mph 8) 1m - 7:41(7:41/m) 134cal 7.82/8.12mph 9) 0.1m - 47(7:29/m) 14cal 8.01/8.14mph Add a comment |
1.2mi,
9:32 Running - Warm Down
Split Summary
=== 1) 1m - 7:43(7:43/m) 131/144bpm 126cal 7.78/8.5mph 2) 0.23m - 1:50(7:50/m) 134/144bpm 29cal 7.66/8.25mph Add a comment
3.8mi,
20:13Running - Race
Graham Clark Memorial Race
Split Summary === 1) 1m - 5:10(5:10/m) 166/174bpm 104cal 11.62/14.36mph 2) 1m - 5:15(5:15/m) 171/175bpm 112cal 11.44/12.73mph 3) 1m - 5:24(5:24/m) 173/177bpm 118cal 11.12/12.31mph 4) 0.8m - 4:24(5:31/m) 174/176bpm 96cal 10.88/12mph Add a comment
3.6mi,
26:27Running - Warm Up
Split Summary
=== 1) 1m - 7:43(7:43/m) 132cal 7.78/10.31mph 2) 1m - 7:22(7:22/m) 132cal 8.14/10.69mph 3) 1m - 7:20(7:20/m) 129cal 8.18/11.92mph 4) 0.6m - 4:02(6:40/m) 78cal 9/12.75mph Add a comment |
6mi,
46:30 Running - General
Rosyth loop
Split Summary === 1) 1m - 7:53(7:53/m) 132cal 7.62/7.95mph 2) 1m - 7:27(7:27/m) 134cal 8.05/9.04mph 3) 1m - 7:51(7:51/m) 132cal 7.64/7.93mph 4) 1m - 7:47(7:47/m) 133cal 7.7/7.91mph 5) 1m - 7:41(7:41/m) 134cal 7.8/8.1mph 6) 1m - 7:48(7:48/m) 134cal 7.69/7.97mph 7) 0.01m - 3(6:30/m) 9.24/7.72mph Add a comment
8.2mi,
1:06:10Running - General
Cowden & back
Split Summary === 1) 1m - 8:15(8:15/m) 131cal 7.28/7.68mph 2) 1m - 8:08(8:08/m) 131cal 7.37/7.74mph 3) 1m - 8:09(8:09/m) 131cal 7.36/8.12mph 4) 1m - 8:03(8:03/m) 130cal 7.45/7.6mph 5) 1m - 8:00(8:00/m) 133cal 7.5/8.14mph 6) 1m - 8:02(8:02/m) 133cal 7.46/7.72mph 7) 1m - 8:04(8:04/m) 133cal 7.44/7.6mph 8) 1m - 7:52(7:52/m) 132cal 7.63/7.78mph 9) 0.2m - 1:37(7:56/m) 27cal 7.57/7.95mph Add a comment |
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Thu 8th Aug
Aug 8
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Fri 9th Aug
Aug 9
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Sat 10th Aug
Aug 10
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Sun 11th Aug
Aug 11
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Mon 12th Aug
Aug 12
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Tue 13th Aug
Aug 13
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Wed 14th Aug
Aug 14
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10mi,
1:06:18 Running - Intervals
w/u, 6 x 1 mile wi 2 mins shuffle, 8 x 100m wi 30 secs walk, w/d
Split Summary === 1) 1m - 7:27(7:27/m) 115/135bpm 96cal 8.05/11.86mph 2) 0.24m - 1:45(7:08/m) 125/139bpm 22cal 8.4/12.38mph 3) 1m - 5:20(5:20/m) 157/166bpm 102cal 11.26/11.75mph 4) 0.2m - 2:00(10:03/m) 137/165bpm 31cal 5.97/11.27mph 5) 1m - 5:20(5:20/m) 162/167bpm 105cal 11.26/12.61mph 6) 0.18m - 2:00(11:06/m) 138/167bpm 29cal 5.41/11.25mph 7) 1m - 5:21(5:21/m) 163/169bpm 105cal 11.22/11.98mph 8) 0.19m - 2:00(10:46/m) 139/168bpm 27cal 5.57/11.19mph 9) 1m - 5:23(5:23/m) 163/168bpm 106cal 11.16/12.25mph 10) 0.19m - 2:00(10:29/m) 143/168bpm 28cal 5.72/11.15mph 11) 1m - 5:22(5:22/m) 165/173bpm 107cal 11.18/12.27mph 12) 0.18m - 2:00(10:56/m) 142/171bpm 24cal 5.48/10.65mph 13) 1m - 5:24(5:24/m) 165/171bpm 106cal 11.11/11.92mph 14) 0.22m - 2:00(9:02/m) 127/171bpm 12cal 6.64/11.02mph 15) 0.06m - 32(8:33/m) 127/128bpm 3cal 7.02/6.64mph 16) 0.06m - 30(8:26/m) 131/135bpm 3cal 7.11/6.68mph 17) 0.06m - 18(4:48/m) 144/153bpm 4cal 12.49/13.17mph 18) 0.03m - 30(14:32/m) 152/156bpm 9cal 4.13/12.98mph 19) 0.06m - 18(4:56/m) 147/152bpm 4cal 12.17/14.97mph 20) 0.04m - 30(13:27/m) 152/155bpm 9cal 4.46/14.07mph 21) 0.06m - 18(4:50/m) 149/154bpm 5cal 12.42/13.42mph 22) 0.04m - 30(14:06/m) 152/156bpm 9cal 4.26/13.11mph 23) 0.06m - 18(4:43/m) 148/154bpm 4cal 12.72/13.19mph 24) 0.04m - 30(14:05/m) 154/157bpm 9cal 4.26/13.09mph 25) 0.06m - 18(4:48/m) 152/156bpm 5cal 12.51/14.07mph 26) 0.04m - 30(13:24/m) 150/159bpm 8cal 4.48/13.09mph 27) 0.06m - 17(4:33/m) 152/158bpm 4cal 13.2/14.71mph 28) 0.03m - 30(14:42/m) 156/160bpm 9cal 4.08/14.36mph 29) 0.06m - 18(4:45/m) 152/155bpm 5cal 12.62/13.75mph 30) 0.04m - 30(12:12/m) 155/158bpm 9cal 4.92/13.32mph 31) 0.08m - 20(4:31/m) 154/159bpm 6cal 13.29/14.92mph 32) 0.72m - 6:00(8:23/m) 126/139bpm 31cal 7.15/7.87mph Add a comment |
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12mi,
1:17:06 Running - Progressive
Split Summary
=== 1) 1m - 7:19(7:19/m) 125/133bpm 108cal 8.2/9.6mph 2) 1m - 7:05(7:05/m) 131/139bpm 112cal 8.46/8.97mph 3) 1m - 6:58(6:58/m) 135/138bpm 112cal 8.61/8.79mph 4) 1m - 6:48(6:48/m) 138/142bpm 110cal 8.82/9.25mph 5) 1m - 6:42(6:42/m) 142/145bpm 111cal 8.95/9.71mph 6) 1m - 6:29(6:29/m) 146/149bpm 112cal 9.25/9.5mph 7) 1m - 6:21(6:21/m) 151/153bpm 116cal 9.44/10.06mph 8) 1m - 6:11(6:11/m) 156/159bpm 117cal 9.71/9.85mph 9) 1m - 6:01(6:01/m) 159/163bpm 116cal 9.97/10.4mph 10) 1m - 5:52(5:52/m) 165/167bpm 119cal 10.23/10.52mph 11) 1m - 5:41(5:41/m) 169/172bpm 118cal 10.57/10.92mph 12) 1m - 5:37(5:37/m) 172/174bpm 120cal 10.69/11.15mph 13) 0.01m - 2(4:30/m) 173/173bpm 13.35/11.12mph Add a comment |
8.2mi,
1:02:21 Running - General
To Kdy
Split Summary === 1) 1m - 8:24(8:24/m) 132cal 7.15/8.7mph 2) 1m - 8:19(8:19/m) 132cal 7.21/8.12mph 3) 1m - 8:00(8:00/m) 132cal 7.49/7.91mph 4) 1m - 7:44(7:44/m) 132cal 7.76/8.45mph 5) 1m - 7:30(7:30/m) 133cal 8.01/8.58mph 6) 1m - 7:16(7:16/m) 132cal 8.26/8.47mph 7) 1m - 7:10(7:10/m) 131cal 8.37/8.52mph 8) 1m - 6:44(6:44/m) 131cal 8.91/9.29mph 9) 0.2m - 1:14(6:07/m) 25cal 9.8/9.56mph Add a comment |
6mi,
45:24 Running - General
Nether Tillyrie
Split Summary === 1) 1m - 7:53(7:53/m) 131cal 7.61/8.6mph 2) 1m - 7:37(7:37/m) 132cal 7.87/8.27mph 3) 1m - 7:36(7:36/m) 134cal 7.89/8.31mph 4) 1m - 7:29(7:29/m) 134cal 8.01/8.39mph 5) 1m - 7:27(7:27/m) 133cal 8.06/8.33mph 6) 1m - 7:18(7:18/m) 132cal 8.21/8.89mph 7) 0.01m - 3(5:29/m) 10.94/8.52mph Add a comment |
1.2mi,
9:56 Running - Warm Down
Split Summary
=== 1) 1m - 8:20(8:20/m) 124/133bpm 126cal 7.2/8.43mph 2) 0.2m - 1:36(7:49/m) 127/128bpm 24cal 7.67/7.93mph Add a comment
8mi,
44:56Running - Race
Ceres 8
Split Summary === 1) 1m - 5:48(5:48/m) 161/167bpm 111cal 10.35/11.31mph 2) 1m - 6:16(6:16/m) 167/171bpm 129cal 9.56/10.5mph 3) 1m - 5:40(5:40/m) 164/169bpm 114cal 10.58/11.42mph 4) 1m - 5:39(5:39/m) 164/168bpm 113cal 10.62/11.33mph 5) 1m - 5:23(5:23/m) 166/169bpm 109cal 11.13/12.84mph 6) 1m - 5:30(5:30/m) 166/170bpm 112cal 10.92/12.11mph 7) 1m - 5:34(5:34/m) 167/171bpm 114cal 10.77/12.02mph 8) 0.98m - 5:05(5:10/m) 168/170bpm 105cal 11.6/13.21mph Add a comment
2.2mi,
15:56Running - Warm Up
Split Summary
=== 1) 1m - 7:43(7:43/m) 133cal 7.77/8.83mph 2) 1m - 6:53(6:53/m) 128cal 8.71/12.15mph 3) 0.21m - 1:19(6:24/m) 26cal 9.37/11.98mph Add a comment |
6mi,
45:48 Running - General
Kirkcaldy loop
Split Summary === 1) 1m - 7:52(7:52/m) 131cal 7.62/8.37mph 2) 1m - 7:40(7:40/m) 136cal 7.83/8.12mph 3) 1m - 7:41(7:41/m) 132cal 7.8/8.01mph 4) 1m - 7:30(7:30/m) 133cal 8/8.31mph 5) 1m - 7:36(7:36/m) 135cal 7.89/8.2mph 6) 1m - 7:25(7:25/m) 134cal 8.08/8.27mph 7) 0.01m - 3(6:16/m) 9.57/7.83mph Add a comment |
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Thu 15th Aug
Aug 15
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Fri 16th Aug
Aug 16
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Sat 17th Aug
Aug 17
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Sun 18th Aug
Aug 18
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Mon 19th Aug
Aug 19
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Tue 20th Aug
Aug 20
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Wed 21st Aug
Aug 21
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9mi,
1:04:43 Running - General
Easyish + 8 x 100m wi 1 min jog recovery
Split Summary === 1) 1m - 7:19(7:19/m) 131cal 8.21/8.43mph 2) 1m - 7:07(7:07/m) 130cal 8.43/8.93mph 3) 1m - 7:12(7:12/m) 132cal 8.33/8.52mph 4) 1m - 7:07(7:07/m) 132cal 8.43/10.69mph 5) 1m - 7:09(7:09/m) 131cal 8.39/8.64mph 6) 1m - 7:11(7:11/m) 132cal 8.36/8.7mph 7) 0.67m - 4:47(7:06/m) 87cal 8.46/8.93mph 8) 0.06m - 16(4:19/m) 6cal 13.92/13.42mph 9) 0.12m - 1:00(8:39/m) 15cal 6.94/13.42mph 10) 0.06m - 18(4:45/m) 6cal 12.65/12.59mph 11) 0.11m - 1:00(8:46/m) 15cal 6.85/12.96mph 12) 0.06m - 17(4:28/m) 6cal 13.41/12.94mph 13) 0.11m - 1:00(9:01/m) 15cal 6.65/13.17mph 14) 0.06m - 17(4:27/m) 6cal 13.49/13.65mph 15) 0.11m - 1:00(9:17/m) 15cal 6.46/13.46mph 16) 0.06m - 17(4:30/m) 6cal 13.35/13.61mph 17) 0.11m - 1:00(9:12/m) 15cal 6.53/13.27mph 18) 0.06m - 17(4:34/m) 6cal 13.16/13.44mph 19) 0.11m - 1:00(9:02/m) 15cal 6.65/13.17mph 20) 0.06m - 17(4:33/m) 6cal 13.18/13.69mph 21) 0.1m - 1:00(9:32/m) 14cal 6.3/13.65mph 22) 0.06m - 17(4:41/m) 6cal 12.83/12.63mph 23) 0.13m - 1:00(7:47/m) 16cal 7.71/12.63mph 24) 0.93m - 6:36(7:07/m) 121cal 8.44/9mph Add a comment |
8mi,
53:21 Running - Intervals
Pitt Road
w/u, 4 x 800/600/400 wi 90s/60s/30s recovery, w/d Split Summary === 1) 1m - 7:38(7:38/m) 115/126bpm 99cal 7.86/12.31mph 2) 0.08m - 34(7:04/m) 123/137bpm 6cal 8.48/12.27mph 3) 0.5m - 2:37(5:15/m) 146/157bpm 44cal 11.43/12.44mph 4) 0.15m - 1:30(9:59/m) 133/157bpm 23cal 6.01/11.29mph 5) 0.37m - 1:58(5:17/m) 151/161bpm 35cal 11.35/12.4mph 6) 0.11m - 1:00(9:03/m) 148/161bpm 18cal 6.63/11.37mph 7) 0.25m - 1:20(5:22/m) 149/160bpm 23cal 11.2/13.27mph 8) 0.04m - 30(12:03/m) 155/160bpm 9cal 4.98/11.21mph 9) 0.5m - 2:37(5:17/m) 159/164bpm 50cal 11.37/12.73mph 10) 0.16m - 1:30(9:14/m) 144/165bpm 25cal 6.49/11.27mph 11) 0.37m - 1:58(5:18/m) 156/163bpm 36cal 11.33/11.96mph 12) 0.1m - 1:00(10:09/m) 148/162bpm 18cal 5.92/11.4mph 13) 0.25m - 1:18(5:15/m) 152/161bpm 23cal 11.42/11.92mph 14) 0.04m - 30(13:27/m) 156/161bpm 9cal 4.46/11.31mph 15) 0.5m - 2:40(5:21/m) 161/167bpm 52cal 11.21/12mph 16) 0.15m - 1:30(10:05/m) 146/166bpm 24cal 5.95/11.19mph 17) 0.37m - 1:58(5:15/m) 159/165bpm 37cal 11.41/11.69mph 18) 0.1m - 1:00(9:42/m) 151/165bpm 18cal 6.18/11.35mph 19) 0.25m - 1:16(5:05/m) 156/165bpm 22cal 11.79/12.06mph 20) 0.04m - 30(12:32/m) 160/165bpm 9cal 4.78/11.4mph 21) 0.5m - 2:40(5:21/m) 163/169bpm 53cal 11.2/13mph 22) 0.09m - 1:30(16:48/m) 140/169bpm 19cal 3.57/11.21mph 23) 0.37m - 1:59(5:19/m) 155/167bpm 33cal 11.29/11.59mph 24) 0.07m - 1:00(14:50/m) 148/167bpm 16cal 4.05/11.02mph 25) 0.25m - 1:17(5:11/m) 151/163bpm 20cal 11.57/12.4mph 26) 1m - 7:07(7:07/m) 137/164bpm 87cal 8.44/11.63mph 27) 0.4m - 2:54(7:18/m) 140/148bpm 39cal 8.23/8.79mph Add a comment |
10.2mi,
1:19:08 Running - General
Meedies loop
Split Summary === 1) 1m - 7:57(7:57/m) 132cal 7.55/7.89mph 2) 1m - 7:54(7:54/m) 134cal 7.6/7.89mph 3) 1m - 7:51(7:51/m) 133cal 7.65/7.87mph 4) 1m - 7:50(7:50/m) 132cal 7.66/7.93mph 5) 1m - 7:49(7:49/m) 133cal 7.67/7.95mph 6) 1m - 7:44(7:44/m) 133cal 7.76/8.12mph 7) 1m - 7:49(7:49/m) 131cal 7.68/7.78mph 8) 1m - 7:47(7:47/m) 134cal 7.71/7.97mph 9) 1m - 7:37(7:37/m) 134cal 7.89/8.08mph 10) 1m - 7:26(7:26/m) 132cal 8.07/8.62mph 11) 0.21m - 1:26(6:57/m) 26cal 8.64/8.64mph Add a comment |
14mi,
1:28:27 Running - General
Hartlepool prom
Split Summary === 1) 1m - 6:57(6:57/m) 126/137bpm 110cal 8.64/9.12mph 2) 1m - 6:53(6:53/m) 139/145bpm 116cal 8.72/8.89mph 3) 1m - 6:53(6:53/m) 138/141bpm 113cal 8.73/8.97mph 4) 1m - 6:08(6:08/m) 146/149bpm 106cal 9.78/10.77mph 5) 1m - 6:06(6:06/m) 146/148bpm 105cal 9.83/9.96mph 6) 1m - 6:07(6:07/m) 146/152bpm 103cal 9.82/10.16mph 7) 1m - 6:08(6:08/m) 154/157bpm 114cal 9.77/9.93mph 8) 1m - 5:51(5:51/m) 160/163bpm 114cal 10.26/10.4mph 9) 1m - 5:48(5:48/m) 158/160bpm 110cal 10.36/10.58mph 10) 1m - 5:41(5:41/m) 160/163bpm 110cal 10.56/10.98mph 11) 1m - 6:49(6:49/m) 149/163bpm 105cal 8.81/10.62mph 12) 1m - 6:51(6:51/m) 144/148bpm 80cal 8.75/8.93mph 13) 1m - 5:35(5:35/m) 157/163bpm 101cal 10.76/11.46mph 14) 1m - 6:38(6:38/m) 151/163bpm 104cal 9.05/11.06mph 15) 0.01m - 5(5:56/m) 150/150bpm 1cal 10.11/9.14mph Add a comment |
8mi,
57:57 Running - General
Easy with 8 x 100m
Split Summary === 1) 1m - 7:34(7:34/m) 133cal 7.93/8.27mph 2) 1m - 7:30(7:30/m) 135cal 8.01/8.41mph 3) 1m - 7:18(7:18/m) 132cal 8.23/8.5mph 4) 1m - 7:19(7:19/m) 131cal 8.21/8.85mph 5) 1m - 7:14(7:14/m) 132cal 8.3/8.66mph 6) 0.61m - 4:19(7:07/m) 80cal 8.42/8.93mph 7) 0.06m - 19(5:00/m) 7cal 12/12.13mph 8) 0.12m - 1:00(8:04/m) 17cal 7.44/11.79mph 9) 0.06m - 18(4:48/m) 7cal 12.52/12.29mph 10) 0.12m - 1:00(8:18/m) 15cal 7.22/12.04mph 11) 0.06m - 18(4:48/m) 7cal 12.48/12.54mph 12) 0.12m - 1:00(8:15/m) 16cal 7.27/12.25mph 13) 0.06m - 18(4:53/m) 6cal 12.29/12.82mph 14) 0.12m - 1:00(8:15/m) 16cal 7.27/12mph 15) 0.06m - 19(4:58/m) 6cal 12.08/12.52mph 16) 0.13m - 1:00(7:26/m) 18cal 8.07/12.11mph 17) 0.06m - 18(4:51/m) 7cal 12.36/13mph 18) 0.13m - 1:00(7:45/m) 17cal 7.75/12.98mph 19) 0.06m - 17(4:41/m) 6cal 12.82/13.61mph 20) 0.12m - 1:00(8:09/m) 17cal 7.36/12.8mph 21) 0.06m - 18(4:54/m) 7cal 12.22/13.07mph 22) 0.14m - 1:00(7:19/m) 18cal 8.21/12.61mph 23) 0.89m - 6:20(7:04/m) 117cal 8.48/8.62mph Add a comment
6.2mi,
46:48Running - General
Sedgefield
Split Summary === 1) 1m - 7:50(7:50/m) 131cal 7.65/8.31mph 2) 1m - 7:35(7:35/m) 136cal 7.91/8.29mph 3) 1m - 7:36(7:36/m) 133cal 7.89/8.1mph 4) 1m - 7:34(7:34/m) 133cal 7.93/8.33mph 5) 1m - 7:19(7:19/m) 131cal 8.19/8.43mph 6) 1m - 7:20(7:20/m) 133cal 8.18/8.7mph 7) 0.21m - 1:33(7:21/m) 28cal 8.16/8.56mph Add a comment |
10mi,
1:04:43 Running - Intervals
w/u, 3k/2k/1k wi 4 mins recovery, 4 x 500 wi 90s recovery, w/d
Split Summary === 1) 0.99m - 6:56(6:59/m) 128/143bpm 104cal 8.6/11.84mph 2) 1m - 5:22(5:22/m) 158/164bpm 105cal 11.17/11.94mph 3) 0.86m - 4:37(5:20/m) 162/165bpm 92cal 11.25/11.54mph 4) 0.48m - 4:00(8:25/m) 136/164bpm 58cal 7.13/11.27mph 5) 1m - 5:13(5:13/m) 161/165bpm 103cal 11.49/13.07mph 6) 0.24m - 1:16(5:13/m) 164/165bpm 25cal 11.52/11.59mph 7) 0.46m - 4:00(8:43/m) 135/165bpm 50cal 6.89/11.56mph 8) 0.62m - 3:10(5:06/m) 160/165bpm 60cal 11.76/13.13mph 9) 0.44m - 4:00(9:00/m) 134/165bpm 44cal 6.66/11.88mph 10) 0.31m - 1:31(4:52/m) 154/162bpm 26cal 12.32/12.92mph 11) 0.16m - 1:30(9:37/m) 144/162bpm 22cal 6.24/12.15mph 12) 0.31m - 1:34(5:02/m) 156/164bpm 28cal 11.93/12.27mph 13) 0.15m - 1:30(9:47/m) 144/164bpm 22cal 6.13/11.81mph 14) 0.31m - 1:32(4:57/m) 155/164bpm 26cal 12.1/12.86mph 15) 0.16m - 1:30(9:34/m) 144/164bpm 22cal 6.27/12.02mph 16) 0.31m - 1:34(5:03/m) 156/165bpm 28cal 11.89/12.44mph 17) 1m - 7:09(7:09/m) 134/165bpm 78cal 8.4/11.84mph 18) 1m - 6:58(6:58/m) 138/142bpm 86cal 8.62/8.79mph 19) 0.19m - 1:22(7:01/m) 134/135bpm 12cal 8.56/8.75mph Add a comment |
10.4mi,
1:22:43 Running - General
Lochore & Cardenden loop
Split Summary === 1) 1m - 8:21(8:21/m) 130cal 7.19/7.62mph 2) 1m - 8:17(8:17/m) 133cal 7.25/7.45mph 3) 1m - 8:14(8:14/m) 131cal 7.29/7.6mph 4) 1m - 8:14(8:14/m) 133cal 7.29/7.62mph 5) 1m - 8:08(8:08/m) 133cal 7.38/8.56mph 6) 1m - 7:53(7:53/m) 133cal 7.61/8.29mph 7) 1m - 7:56(7:56/m) 132cal 7.56/7.68mph 8) 1m - 7:49(7:49/m) 134cal 7.67/8.06mph 9) 1m - 7:47(7:47/m) 133cal 7.71/7.95mph 10) 1m - 7:26(7:26/m) 131cal 8.06/9.73mph 11) 0.4m - 2:38(6:31/m) 53cal 9.21/9.37mph Add a comment |