Goofee

Office and back via Asda

1) 0.62mi - 6:39(10:43/mi) 121/132bpm [1296b/mi] 74cal 5.6/6.03mph
2) 0.62mi - 7:04(11:23/mi) 127/131bpm [1445b/mi] 83cal 5.27/6.32mph
3) 0.62mi - 6:47(10:55/mi) 127/131bpm [1387b/mi] 77cal 5.5/6.55mph
4) 0.62mi - 6:42(10:47/mi) 124/132bpm [1336b/mi] 69cal 5.57/6.03mph
5) 0.62mi - 7:00(11:16/mi) 120/131bpm [1353b/mi] 62cal 5.32/6.12mph
6) 0.62mi - 6:49(10:58/mi) 125/129bpm [1370b/mi] 66cal 5.47/6.01mph
7) 0.62mi - 7:11(11:34/mi) 128/134bpm [1481b/mi] 75cal 5.19/5.7mph
8) 0.62mi - 7:39(12:18/mi) 128/137bpm [1575b/mi] 75cal 4.88/5.36mph
9) 0.62mi - 7:27(12:00/mi) 125/129bpm [1499b/mi] 64cal 5/5.36mph
10) 0.62mi - 6:44(10:50/mi) 122/129bpm [1321b/mi] 49cal 5.54/6.18mph
11) 0.53mi - 5:54(11:14/mi) 131/135bpm [1471b/mi] 61cal 5.34/5.55mph

Approaching home at the 8k point I had the thought that I might be able to get under an hour for 10k, so having had that thought I HAD to prove myself right 🤣

1) 0.62mi - 6:01(9:41/mi) 134/170bpm [1298b/mi] 75cal 6.2/6.41mph
2) 0.62mi - 6:11(9:57/mi) 135/142bpm [1344b/mi] 79cal 6.02/6.93mph
3) 0.62mi - 5:41(9:10/mi) 138/143bpm [1264b/mi] 74cal 6.55/6.89mph
4) 0.62mi - 6:35(10:35/mi) 139/145bpm [1472b/mi] 85cal 5.67/6.1mph
5) 0.62mi - 6:22(10:14/mi) 139/143bpm [1423b/mi] 82cal 5.86/6.26mph
6) 0.62mi - 6:12(9:58/mi) 139/143bpm [1386b/mi] 78cal 6.02/6.8mph
7) 0.62mi - 6:01(9:40/mi) 143/146bpm [1383b/mi] 79cal 6.21/6.57mph
8) 0.62mi - 5:46(9:17/mi) 143/148bpm [1327b/mi] 75cal 6.47/6.99mph
9) 0.62mi - 5:36(9:01/mi) 145/153bpm [1309b/mi] 74cal 6.65/6.95mph
10) 0.62mi - 5:23(8:39/mi) 147/150bpm [1272b/mi] 73cal 6.93/7.12mph
11) 0.03mi - 12(7:23/mi) 148/148bpm [1093b/mi] 2cal 8.12/7.2mph

Recycling and dropping mum's glass plate back

1) 0.62mi - 5:50(9:23/mi) 122/130bpm [1145b/mi] 64cal 6.39/7.08mph
2) 0.62mi - 5:24(8:41/mi) 131/135bpm [1138b/mi] 66cal 6.9/7.08mph
3) 0.62mi - 5:18(8:32/mi) 126/133bpm [1075b/mi] 59cal 7.03/7.2mph
4) 0.62mi - 5:32(8:55/mi) 137/142bpm [1221b/mi] 71cal 6.73/7.14mph
5) 0.62mi - 5:55(9:31/mi) 138/141bpm [1313b/mi] 76cal 6.3/6.66mph
6) 0.62mi - 6:21(10:13/mi) 136/140bpm [1390b/mi] 78cal 5.87/6.35mph
7) 0.62mi - 6:13(10:00/mi) 130/140bpm [1300b/mi] 64cal 6/7.51mph
8) 0.62mi - 5:48(9:19/mi) 130/137bpm [1212b/mi] 57cal 6.44/7.12mph
9) 0.62mi - 5:46(9:17/mi) 141/145bpm [1309b/mi] 74cal 6.46/6.89mph
10) 0.62mi - 5:39(9:05/mi) 140/143bpm [1271b/mi] 71cal 6.61/7.12mph
11) 0.01mi - 6(6:52/mi) 140/140bpm [961b/mi] 1cal 8.74/7.03mph

1) 0.62mi - 5:50(9:24/mi) 121/135bpm [1137b/mi] 66cal 6.39/6.87mph
2) 0.62mi - 6:12(9:58/mi) 134/139bpm [1336b/mi] 81cal 6.02/6.64mph
3) 0.62mi - 5:49(9:21/mi) 130/136bpm [1215b/mi] 70cal 6.42/6.68mph
4) 0.62mi - 6:37(10:39/mi) 131/135bpm [1395b/mi] 79cal 5.63/6.18mph
5) 0.62mi - 5:56(9:32/mi) 132/137bpm [1259b/mi] 70cal 6.29/7.99mph
6) 0.62mi - 6:16(10:04/mi) 133/137bpm [1340b/mi] 75cal 5.96/6.53mph
7) 0.62mi - 6:05(9:47/mi) 135/140bpm [1320b/mi] 75cal 6.14/6.39mph
8) 0.62mi - 6:07(9:51/mi) 133/137bpm [1310b/mi] 69cal 6.09/6.24mph
9) 0.62mi - 7:11(11:33/mi) 138/142bpm [1594b/mi] 89cal 5.2/7.35mph
10) 0.62mi - 5:48(9:20/mi) 136/141bpm [1269b/mi] 68cal 6.43/6.8mph
11) 0.27mi - 2:18(8:35/mi) 138/142bpm [1185b/mi] 27cal 6.99/7.62mph

F'Lap 16
1) 0.62mi - 6:28(10:24/mi) 119/128bpm [1238b/mi] 72cal 5.76/6.07mph
2) 0.53mi - 5:19(10:07/mi) 124/127bpm [1254b/mi] 62cal 5.93/6.1mph

F'Lap 15
1) 0.62mi - 6:13(10:01/mi) 120/129bpm [1201b/mi] 70cal 5.99/6.22mph
2) 0.52mi - 5:12(10:04/mi) 125/128bpm [1257b/mi] 62cal 5.97/6.28mph

F'Lap 14
1) 0.62mi - 6:06(9:48/mi) 124/138bpm [1216b/mi] 72cal 6.12/6.64mph
2) 0.52mi - 4:43(9:08/mi) 128/133bpm [1169b/mi] 58cal 6.57/6.72mph

F'Lap 13
1) 0.62mi - 5:38(9:04/mi) 127/135bpm [1152b/mi] 69cal 6.61/6.89mph
2) 0.52mi - 4:30(8:40/mi) 134/138bpm [1162b/mi] 59cal 6.92/7.1mph

F'Lap 12
1) 0.62mi - 5:50(9:24/mi) 136/146bpm [1278b/mi] 77cal 6.38/6.64mph
2) 0.52mi - 4:45(9:12/mi) 131/135bpm [1206b/mi] 60cal 6.52/6.8mph

F'Lap 11
1) 0.62mi - 5:17(8:30/mi) 132/149bpm [1121b/mi] 67cal 7.07/8.27mph
2) 0.55mi - 4:32(8:13/mi) 139/142bpm [1142b/mi] 61cal 7.3/7.51mph

F'Lap 10. Sunny but windy
1) 0.62mi - 5:43(9:13/mi) 128/142bpm [1179b/mi] 69cal 6.51/7.26mph
2) 0.47mi - 4:16(9:03/mi) 136/141bpm [1230b/mi] 56cal 6.63/6.74mph

F'Lap 9 with Libby. Started in sunshine got back just before the rain got heavy.
1) 0.62mi - 8:53(14:19/mi) 121/133bpm [1731b/mi] 98cal 4.19/6.35mph
2) 0.5mi - 5:40(11:21/mi) 115/124bpm [1305b/mi] 52cal 5.29/6.39mph

F'Lap 8
1) 0.62mi - 5:46(9:17/mi) 137/147bpm [1271b/mi] 75cal 6.46/6.74mph
2) 0.48mi - 4:15(8:53/mi) 141/145bpm [1253b/mi] 57cal 6.75/7.1mph

F'Lap 7. First with no coat!
1) 0.62mi - 5:37(9:02/mi) 131/140bpm [1183b/mi] 69cal 6.65/7.33mph
2) 0.47mi - 4:07(8:43/mi) 139/144bpm [1211b/mi] 55cal 6.89/7.35mph

F'Lap 6. Heavy rain became sunshine.
1) 0.62mi - 5:33(8:56/mi) 139/153bpm [1242b/mi] 72cal 6.72/7.24mph
2) 0.48mi - 4:08(8:39/mi) 141/146bpm [1221b/mi] 55cal 6.93/7.24mph

F'Lap 5
1) 0.62mi - 5:43(9:12/mi) 133/145bpm [1224b/mi] 71cal 6.52/6.82mph
2) 0.47mi - 4:15(9:03/mi) 138/141bpm [1249b/mi] 55cal 6.63/6.82mph

F'Lap 4. Trainer managed to untie itself ½ mile in!
1) 0.62mi - 6:04(9:46/mi) 125/136bpm [1221b/mi] 68cal 6.14/7.33mph
2) 0.48mi - 4:23(9:09/mi) 136/141bpm [1244b/mi] 55cal 6.56/6.99mph

Soggy jog back from the park. F'Lap 3
1) 0.62mi - 6:38(10:40/mi) 139/162bpm [1483b/mi] 85cal 5.63/6.41mph
2) 0.62mi - 6:54(11:06/mi) 149/165bpm [1655b/mi] 95cal 5.4/5.63mph
3) 0.62mi - 6:30(10:28/mi) 140/145bpm [1466b/mi] 84cal 5.73/6.01mph
4) 0.23mi - 2:24(10:15/mi) 140/156bpm [1434b/mi] 29cal 5.86/6.16mph

Guiding Lisa. F'Lap 2
1) 0.62mi - 6:46(10:54/mi) 143/157bpm [1558b/mi] 95cal 5.51/5.91mph
2) 0.62mi - 6:39(10:41/mi) 152/166bpm [1625b/mi] 99cal 5.61/5.91mph
3) 0.62mi - 6:37(10:38/mi) 157/168bpm [1670b/mi] 102cal 5.64/6.03mph
4) 0.62mi - 6:45(10:52/mi) 154/165bpm [1674b/mi] 101cal 5.52/5.8mph
5) 0.62mi - 6:32(10:31/mi) 159/173bpm [1671b/mi] 101cal 5.71/6.24mph
6) 0.1mi - 1:01(9:52/mi) 164/168bpm [1617b/mi] 16cal 6.09/5.99mph

Damp and cold jog to Prospect. F'Lap 1
1) 0.62mi - 6:35(10:35/mi) 122/130bpm [1291b/mi] 75cal 5.67/6.2mph
2) 0.62mi - 6:15(10:04/mi) 125/130bpm [1258b/mi] 73cal 5.96/6.1mph
3) 0.62mi - 6:07(9:51/mi) 121/128bpm [1191b/mi] 63cal 6.09/6.45mph
4) 0.25mi - 2:27(9:40/mi) 126/133bpm [1218b/mi] 27cal 6.21/6.59mph

F'Lap 30
1) 0.62mi - 5:35(8:58/mi) 127/137bpm [1139b/mi] 71cal 6.69/7.39mph
2) 0.39mi - 3:04(7:50/mi) 138/143bpm [1081b/mi] 43cal 7.66/8.47mph

F'Lap 29
1) 0.62mi - 6:08(9:53/mi) 113/125bpm [1116b/mi] 63cal 6.07/6.78mph
2) 0.39mi - 3:17(8:23/mi) 129/147bpm [1082b/mi] 42cal 7.15/8.1mph

F'lap 28
1) 0.62mi - 6:35(10:36/mi) 112/125bpm [1188b/mi] 66cal 5.66/6.14mph
2) 0.4mi - 4:04(10:04/mi) 117/121bpm [1179b/mi] 43cal 5.95/6.41mph

F'Lap 27
1) 0.62mi - 6:24(10:18/mi) 110/121bpm [1132b/mi] 62cal 5.83/6.66mph
2) 0.39mi - 3:23(8:43/mi) 125/130bpm [1090b/mi] 41cal 6.88/7.24mph

F'Lap 26
1) 0.62mi - 6:54(11:07/mi) 114/123bpm [1267b/mi] 72cal 5.4/6.64mph
2) 0.42mi - 4:05(9:41/mi) 117/120bpm [1133b/mi] 43cal 6.2/6.49mph

F'Lap 25
1) 0.62mi - 9:23(15:06/mi) 109/141bpm [1646b/mi] 87cal 3.98/6.39mph
2) 0.41mi - 5:51(14:20/mi) 108/118bpm [1548b/mi] 49cal 4.19/6.01mph

F'Lap 24
1) 0.62mi - 5:45(9:16/mi) 120/138bpm [1112b/mi] 65cal 6.47/6.85mph
2) 0.4mi - 3:28(8:42/mi) 126/131bpm [1096b/mi] 43cal 6.9/6.97mph

F'Lap 23
1) 0.62mi - 6:16(10:05/mi) 115/130bpm [1159b/mi] 65cal 5.95/13.23mph
2) 0.41mi - 3:49(9:16/mi) 122/126bpm [1130b/mi] 44cal 6.48/6.78mph

F'Lap 22
1) 0.62mi - 6:28(10:24/mi) 117/148bpm [1217b/mi] 69cal 5.77/26.42mph
2) 0.42mi - 4:02(9:36/mi) 120/123bpm [1152b/mi] 45cal 6.25/6.45mph

F'Lap 21
1) 0.62mi - 5:56(9:32/mi) 120/142bpm [1145b/mi] 67cal 6.29/20.89mph
2) 0.42mi - 3:51(9:11/mi) 125/128bpm [1148b/mi] 46cal 6.53/7.14mph

F'Lap 20
1) 0.62mi - 6:55(11:08/mi) 121/150bpm [1348b/mi] 78cal 5.38/6.3mph
2) 0.41mi - 3:55(9:37/mi) 121/126bpm [1163b/mi] 44cal 6.24/6.37mph

F'Lap 19
1) 0.62mi - 5:56(9:33/mi) 118/129bpm [1128b/mi] 65cal 6.28/6.72mph
2) 0.54mi - 4:56(9:07/mi) 126/130bpm [1149b/mi] 60cal 6.58/6.72mph

F'Lap 18
1) 0.62mi - 6:50(10:59/mi) 116/140bpm [1274b/mi] 73cal 5.46/5.76mph
2) 0.48mi - 4:53(10:14/mi) 122/127bpm [1248b/mi] 56cal 5.86/6.05mph

F'Lap 17
1) 0.62mi - 6:33(10:32/mi) 118/133bpm [1244b/mi] 72cal 5.69/6.18mph
2) 0.52mi - 5:10(9:53/mi) 123/128bpm [1215b/mi] 60cal 6.07/6.55mph

First run after F'Laps. Legs a bit dead.
1) 0.62mi - 6:01(9:41/mi) 125/149bpm [1210b/mi] 75cal 6.2/6.7mph
2) 0.62mi - 6:29(10:26/mi) 132/138bpm [1377b/mi] 87cal 5.75/6.62mph
3) 0.62mi - 6:11(9:57/mi) 125/135bpm [1244b/mi] 71cal 6.03/6.53mph
4) 0.62mi - 7:04(11:23/mi) 133/138bpm [1513b/mi] 92cal 5.27/6.24mph
5) 0.62mi - 6:53(11:04/mi) 127/138bpm [1406b/mi] 75cal 5.42/6.03mph
6) 0.26mi - 2:42(10:12/mi) 127/131bpm [1295b/mi] 29cal 5.89/6.24mph

A struggle. Legs felt more leaden than yesterday. Got caught on a disappearing trail and thick undergrowth in the woods.
1) 0.62mi - 6:16(10:04/mi) 110/116bpm [1108b/mi] 61cal 5.95/6.47mph
2) 0.62mi - 6:46(10:54/mi) 118/120bpm [1285b/mi] 74cal 5.51/6.49mph
3) 0.62mi - 8:05(13:01/mi) 119/124bpm [1548b/mi] 85cal 4.61/5.47mph
4) 0.62mi - 7:27(12:00/mi) 126/128bpm [1512b/mi] 87cal 5/5.55mph
5) 0.62mi - 6:12(9:58/mi) 131/132bpm [1307b/mi] 77cal 6.02/6.45mph
6) 0.15mi - 1:17(8:43/mi) 132/132bpm [1151b/mi] 16cal 6.88/6.7mph

Legs wouldn't get going again after stopping at Pret, so stopped at Victoria rather than struggling on to Paddington.
1) 0.62mi - 7:25(11:56/mi) 123/161bpm [1468b/mi] 84cal 5.03/6.12mph
2) 0.41mi - 5:00(12:18/mi) 127/131bpm [1561b/mi] 59cal 4.88/5.68mph

Trundle back from Dulwich to Vauxhall, stopped for some sustenance at Pret. Helpful Sainsbury's delivery driver in Herne Hill confirmed I was still heading towards Brixton Road when I started to doubt myself.

1) 0.62mi - 6:58(11:12/mi) 125/133bpm [1400b/mi] 85cal 5.36/5.57mph
2) 0.62mi - 6:39(10:42/mi) 132/140bpm [1412b/mi] 88cal 5.61/7.83mph
3) 0.62mi - 6:44(10:51/mi) 133/140bpm [1443b/mi] 88cal 5.53/6.05mph
4) 0.62mi - 6:45(10:52/mi) 132/139bpm [1434b/mi] 84cal 5.52/8.01mph
5) 0.62mi - 6:46(10:54/mi) 134/138bpm [1460b/mi] 85cal 5.51/6.39mph
6) 0.62mi - 7:00(11:16/mi) 133/137bpm [1498b/mi] 86cal 5.33/5.89mph
7) 0.62mi - 7:06(11:25/mi) 134/138bpm [1529b/mi] 85cal 5.26/6.41mph
8) 0.06mi - 27(7:36/mi) 139/141bpm [1057b/mi] 5cal 7.89/5.99mph

Dulwich parkrun. Busy. Only intended to stay ahead of 30 pacer but kept catching the others so went with it, 26 was as far as I could get 😊
1) 0.62mi - 5:17(8:30/mi) 128/147bpm [1087b/mi] 65cal 7.06/7.6mph
2) 0.62mi - 4:57(7:57/mi) 149/157bpm [1185b/mi] 74cal 7.54/7.95mph
3) 0.62mi - 5:00(8:02/mi) 153/156bpm [1230b/mi] 76cal 7.46/7.68mph
4) 0.62mi - 5:15(8:28/mi) 154/157bpm [1303b/mi] 81cal 7.09/7.66mph
5) 0.62mi - 5:04(8:09/mi) 152/156bpm [1239b/mi] 77cal 7.36/7.51mph
6) 0.03mi - 10(6:09/mi) 154/155bpm [948b/mi] 2cal 9.75/7.89mph

Tried to run back to Paddington but legs weren't happy with the idea so diverted to Victoria instead.
1) 0.62mi - 6:33(10:32/mi) 126/135bpm [1327b/mi] 81cal 5.7/7.06mph
2) 0.62mi - 6:31(10:29/mi) 125/129bpm [1310b/mi] 77cal 5.73/6.24mph
3) 0.23mi - 2:27(10:42/mi) 126/130bpm [1348b/mi] 29cal 5.61/5.66mph

F'lap style runs; 6.71km every hour x4.
1) 0.62mi - 6:57(11:10/mi) 124/157bpm [1385b/mi] 78cal 5.37/5.91mph
2) 0.62mi - 6:38(10:40/mi) 119/127bpm [1270b/mi] 67cal 5.62/5.91mph
3) 0.62mi - 6:42(10:47/mi) 116/125bpm [1251b/mi] 59cal 5.56/5.97mph
4) 0.62mi - 6:54(11:07/mi) 119/125bpm [1323b/mi] 64cal 5.4/5.66mph
5) 0.62mi - 6:59(11:14/mi) 120/124bpm [1349b/mi] 62cal 5.34/5.74mph
6) 0.62mi - 6:36(10:37/mi) 116/123bpm [1232b/mi] 50cal 5.65/5.99mph
7) 0.44mi - 4:54(11:05/mi) 120/127bpm [1329b/mi] 41cal 5.42/5.99mph
8) 0.62mi - 7:11(11:33/mi) 118/137bpm [1363b/mi] 56cal 5.19/5.7mph
9) 0.62mi - 6:56(11:09/mi) 117/123bpm [1304b/mi] 48cal 5.38/5.7mph
10) 0.62mi - 6:42(10:47/mi) 116/124bpm [1250b/mi] 43cal 5.57/6.28mph
11) 0.62mi - 6:53(11:05/mi) 118/123bpm [1308b/mi] 48cal 5.41/5.66mph
12) 0.62mi - 7:02(11:20/mi) 120/124bpm [1359b/mi] 52cal 5.3/5.53mph
13) 0.62mi - 6:47(10:55/mi) 119/124bpm [1300b/mi] 46cal 5.49/5.8mph
14) 0.49mi - 5:08(10:32/mi) 119/123bpm [1253b/mi] 35cal 5.7/5.85mph
15) 0.62mi - 6:54(11:07/mi) 121/129bpm [1345b/mi] 52cal 5.4/6.12mph
16) 0.62mi - 6:37(10:40/mi) 122/128bpm [1301b/mi] 50cal 5.63/6.24mph
17) 0.62mi - 6:21(10:13/mi) 123/128bpm [1256b/mi] 48cal 5.88/6.2mph
18) 0.62mi - 6:45(10:52/mi) 123/127bpm [1336b/mi] 51cal 5.52/6.05mph
19) 0.62mi - 6:47(10:55/mi) 127/133bpm [1387b/mi] 59cal 5.49/5.76mph
20) 0.62mi - 6:36(10:38/mi) 126/131bpm [1339b/mi] 53cal 5.65/6.05mph
21) 0.44mi - 4:35(10:27/mi) 124/127bpm [1295b/mi] 33cal 5.75/6.05mph
22) 0.62mi - 7:14(11:39/mi) 122/137bpm [1422b/mi] 48cal 5.15/7.12mph
23) 0.62mi - 7:09(11:30/mi) 121/126bpm [1391b/mi] 42cal 5.22/5.66mph
24) 0.62mi - 7:05(11:24/mi) 119/126bpm [1356b/mi] 37cal 5.26/5.55mph
25) 0.62mi - 7:23(11:54/mi) 116/120bpm [1380b/mi] 33cal 5.04/5.34mph
26) 0.62mi - 7:17(11:44/mi) 116/121bpm [1361b/mi] 35cal 5.12/5.55mph
27) 0.62mi - 7:02(11:19/mi) 117/125bpm [1323b/mi] 36cal 5.3/5.68mph
28) 0.41mi - 4:41(11:23/mi) 118/124bpm [1343b/mi] 26cal 5.27/5.93mph

Drizzle giving the woods a lovely earthy scent after a few dry days.
1) 0.62mi - 6:49(10:59/mi) 117/125bpm [1285b/mi] 71cal 5.46/6.12mph
2) 0.62mi - 6:59(11:14/mi) 123/129bpm [1382b/mi] 77cal 5.34/6.66mph
3) 0.62mi - 6:44(10:49/mi) 119/125bpm [1288b/mi] 65cal 5.54/5.66mph
4) 0.62mi - 6:59(11:14/mi) 120/127bpm [1349b/mi] 66cal 5.34/6.14mph
5) 0.62mi - 7:39(12:18/mi) 121/127bpm [1489b/mi] 70cal 4.87/6.37mph
6) 0.62mi - 6:51(11:02/mi) 119/125bpm [1313b/mi] 55cal 5.44/6.72mph
7) 0.62mi - 7:05(11:25/mi) 122/128bpm [1392b/mi] 63cal 5.26/7.22mph
8) 0.62mi - 6:47(10:55/mi) 120/124bpm [1310b/mi] 51cal 5.5/5.85mph
9) 0.62mi - 6:54(11:07/mi) 120/125bpm [1333b/mi] 52cal 5.4/5.57mph
10) 0.62mi - 8:01(12:55/mi) 125/134bpm [1614b/mi] 71cal 4.65/5.93mph
11) 0.62mi - 6:28(10:25/mi) 123/134bpm [1281b/mi] 52cal 5.76/6.22mph
12) 0.29mi - 3:06(10:36/mi) 119/123bpm [1262b/mi] 19cal 5.66/5.99mph

Had a near crash with an electric scooter as I came out of Voller Drive, luckily I was able to grab the handle bars to stop it before there was any impact.

1) 0.62mi - 6:34(10:33/mi) 98/104bpm [1035b/mi] 47cal 5.68/6.39mph
2) 0.62mi - 6:41(10:45/mi) 106/108bpm [1140b/mi] 53cal 5.58/6.62mph
3) 0.62mi - 6:36(10:38/mi) 110/112bpm [1170b/mi] 54cal 5.64/6.55mph
4) 0.62mi - 6:47(10:55/mi) 115/117bpm [1255b/mi] 60cal 5.5/5.61mph
5) 0.62mi - 6:48(10:56/mi) 119/120bpm [1302b/mi] 64cal 5.48/6.03mph
6) 0.62mi - 8:12(13:11/mi) 120/120bpm [1582b/mi] 76cal 4.55/6.28mph
7) 0.62mi - 6:02(9:43/mi) 120/120bpm [1165b/mi] 53cal 6.18/7.51mph
8) 0.62mi - 7:24(11:55/mi) 120/120bpm [1430b/mi] 63cal 5.04/7.28mph
9) 0.62mi - 6:58(11:12/mi) 120/120bpm [1345b/mi] 56cal 5.35/6.41mph
10) 0.62mi - 5:46(9:17/mi) 120/120bpm [1114b/mi] 45cal 6.46/6.87mph
11) 0.26mi - 2:04(7:51/mi) 120/120bpm [942b/mi] 15cal 7.65/7.91mph

Still flooded by Moor Copse, passable to curlywurly bridge.
1) 0.62mi - 6:36(10:38/mi) 114/123bpm [1211b/mi] 64cal 5.65/6.16mph
2) 0.62mi - 6:35(10:35/mi) 118/125bpm [1249b/mi] 65cal 5.67/6.16mph
3) 0.62mi - 6:45(10:52/mi) 119/127bpm [1293b/mi] 65cal 5.52/6.49mph
4) 0.62mi - 7:22(11:51/mi) 125/133bpm [1481b/mi] 79cal 5.06/5.82mph
5) 0.62mi - 6:44(10:50/mi) 126/132bpm [1366b/mi] 69cal 5.54/6.01mph
6) 0.62mi - 6:49(10:58/mi) 130/134bpm [1425b/mi] 75cal 5.48/5.91mph
7) 0.62mi - 6:45(10:52/mi) 127/132bpm [1380b/mi] 66cal 5.52/5.78mph
8) 0.62mi - 7:11(11:34/mi) 126/130bpm [1457b/mi] 66cal 5.19/5.63mph
9) 0.62mi - 7:44(12:27/mi) 129/135bpm [1606b/mi] 76cal 4.82/5.89mph
10) 0.62mi - 6:16(10:05/mi) 129/133bpm [1301b/mi] 59cal 5.95/6.14mph
11) 0.06mi - 31(8:48/mi) 127/128bpm [1118b/mi] 4cal 6.82/6.26mph

Recycling circuit
1) 0.62mi - 6:26(10:21/mi) 89cal 5.8/6.35mph
2) 0.62mi - 6:26(10:22/mi) 88cal 5.79/6.32mph
3) 0.62mi - 6:24(10:18/mi) 88cal 5.82/6.12mph
4) 0.62mi - 6:27(10:22/mi) 90cal 5.78/6.05mph
5) 0.62mi - 7:24(11:54/mi) 82cal 5.04/6.2mph
6) 0.62mi - 7:03(11:20/mi) 90cal 5.29/5.61mph
7) 0.62mi - 7:11(11:34/mi) 85cal 5.19/5.74mph
8) 0.49mi - 5:17(10:45/mi) 71cal 5.58/5.93mph

Catford parkrun. Mixed terrain, some ups and downs, twists and turns. Legs quite lacticky after second lap (of three).
1) 0.62mi - 4:50(7:46/mi) 85cal 7.73/8.01mph
2) 0.62mi - 5:26(8:45/mi) 90cal 6.86/8.12mph
3) 0.62mi - 5:15(8:27/mi) 87cal 7.1/7.41mph
4) 0.62mi - 5:36(9:01/mi) 87cal 6.65/7.2mph
5) 0.62mi - 5:19(8:34/mi) 86cal 7/9.18mph
6) 0mi - 1(2:11/mi) 27.53/9.31mph

1) 0.62mi - 7:09(11:30/mi) 86cal 5.21/6.07mph
2) 0.62mi - 6:14(10:02/mi) 89cal 5.98/6.2mph
3) 0.17mi - 1:42(10:09/mi) 24cal 5.91/6.07mph

Top trail from White House to car park
1) 0.62mi - 6:46(10:54/mi) 125/141bpm [1362b/mi] 77cal 5.51/6.03mph
2) 0.62mi - 7:30(12:03/mi) 124/133bpm [1495b/mi] 81cal 4.98/5.91mph
3) 0.62mi - 8:40(13:57/mi) 124/136bpm [1730b/mi] 90cal 4.3/5.18mph
4) 0.62mi - 8:08(13:06/mi) 130/138bpm [1703b/mi] 91cal 4.58/5.09mph
5) 0.62mi - 7:40(12:21/mi) 127/133bpm [1567b/mi] 76cal 4.86/5.66mph
6) 0.62mi - 7:24(11:55/mi) 127/132bpm [1513b/mi] 72cal 5.04/5.91mph
7) 0.43mi - 4:29(10:27/mi) 123/128bpm [1285b/mi] 35cal 5.74/6.14mph

1) 0.62mi - 6:02(9:43/mi) 123/133bpm [1194b/mi] 65cal 6.18/6.85mph
2) 0.62mi - 6:55(11:08/mi) 133/137bpm [1480b/mi] 83cal 5.39/6.49mph
3) 0.62mi - 7:13(11:37/mi) 134/139bpm [1557b/mi] 86cal 5.16/5.76mph
4) 0.62mi - 6:41(10:46/mi) 131/140bpm [1410b/mi] 73cal 5.58/6.28mph
5) 0.62mi - 6:32(10:30/mi) 134/141bpm [1407b/mi] 74cal 5.71/6.12mph
6) 0.62mi - 7:00(11:16/mi) 137/143bpm [1542b/mi] 83cal 5.33/5.89mph
7) 0.62mi - 7:26(11:57/mi) 138/143bpm [1649b/mi] 88cal 5.02/5.63mph
8) 0.62mi - 6:34(10:35/mi) 141/145bpm [1491b/mi] 80cal 5.67/7.22mph
9) 0.11mi - 1:07(9:44/mi) 140/141bpm [1364b/mi] 13cal 6.16/6.45mph

Had intended to get to Vauxhall Bridge, but legs were a bit lifeless so gave up that idea at Greenwich. Anyway, first part of Thames Path done
1) 0.62mi - 7:02(11:18/mi) 120/139bpm [1357b/mi] 72cal 5.31/5.76mph
2) 0.62mi - 6:39(10:43/mi) 121/127bpm [1296b/mi] 67cal 5.6/6.49mph
3) 0.62mi - 6:28(10:24/mi) 122/126bpm [1269b/mi] 63cal 5.77/6.47mph
4) 0.62mi - 7:10(11:31/mi) 122/126bpm [1406b/mi] 67cal 5.21/5.59mph
5) 0.62mi - 7:04(11:23/mi) 122/130bpm [1388b/mi] 62cal 5.27/5.57mph
6) 0.62mi - 7:21(11:50/mi) 124/129bpm [1467b/mi] 67cal 5.07/5.78mph
7) 0.62mi - 7:29(12:02/mi) 124/126bpm [1492b/mi] 64cal 4.99/5.91mph
8) 0.2mi - 2:27(12:22/mi) 122/125bpm [1508b/mi] 19cal 4.85/5.36mph

A bit of recycling
1) 0.62mi - 5:52(9:27/mi) 123/128bpm [1163b/mi] 64cal 6.35/7.2mph
2) 0.62mi - 6:10(9:56/mi) 129/141bpm [1282b/mi] 71cal 6.04/6.62mph
3) 0.62mi - 6:28(10:24/mi) 131/140bpm [1363b/mi] 75cal 5.77/6.45mph
4) 0.62mi - 6:16(10:05/mi) 127/134bpm [1280b/mi] 67cal 5.95/6.43mph
5) 0.52mi - 5:34(10:43/mi) 131/137bpm [1405b/mi] 62cal 5.59/5.63mph