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STOOSH M40

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Falkirk Victoria Harriers

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Recent Blogs
The lakeland 100	Jul 2021
Team Spar's Debut West Highland Way Race	Jun 2016
VLM - finally a decent one!!	Apr 2014
Edinburgh pb, back on track!!	May 2013
2012 - It could've been worse.	Jan 2013

Recent Training
19th Jan	General	6mi	49:11
18th Jan	Hill Work	6.6mi	56:06
16th Jan	General	16mi	2:12:37
15th Jan	Hill Work	6.6mi	57:26
11th Jan	General	8mi	1:05:08

Planned Races
Stirling Scottish Marathon & Half Marathon	15th May
Lakeland 100	29th Jul

12 Month Benchmarks	Run
Mile	6:01
5k	20:29
5mi	33:21
10k	41:50
10mi	1:11:33
Half	1:37:31
20mi	3:18:22
Mara	4:39:52

Recent Pictures	Show more

Recent Threads
The Sub 3:15 Marathon Thread
Manchester Marathon 2022

Buddies (45)

Followers (4)

Badges Collected	See available badges
+ 146 others

Best Times
Best WAVA

Dist	Races	PB	WB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021
200m	2	28 3:45/mi	69.93							28 69.93	28 69.93
1500m	1	4:59 5:21/mi	69.40						4:59 69.40
2.5km	1	29:02 18:41/mi	21.29											29:02 21.29
3km	5	10:21 5:33/mi	71.20						10:39 68.86	10:31 69.79	10:35 69.46	10:21 71.20
4km	10	14:58 6:01/mi	65.81					14:58 65.33	16:07 60.67		14:58 65.49	15:01 65.43		15:45 62.80	15:06 65.81
5km	11	17:30 5:38/mi	74.59						18:51 68.90	18:05 71.89	17:56 72.62	17:30 74.59				18:44 70.79
3.2mi	1	18:27 5:51/mi	72.20											18:27 72.20
3.9mi	5	22:19 5:43/mi	73.25						22:40 71.92		22:19 73.25	22:27 72.98	22:29 73.09		23:33 70.34
4.5mi	1	28:58 6:26/mi	66.47										28:58 66.47
7.8km	1	43:07 8:54/mi	48.21											43:07 48.21
8km	4	33:40 6:46/mi	62.97					33:40 62.97	35:31 59.69
5mi	7	28:46 5:45/mi	74.36							29:46 71.64	30:43 69.45		28:46 74.36	31:14 68.66
5.5mi	2	32:49 5:58/mi	71.51						35:05 66.86		32:49 71.51
9km	12	35:07 6:17/mi	68.51					37:38 63.37	40:30 58.89	40:35 58.77		36:16 65.86	36:32 65.49		35:07 68.51
5.9mi	1	36:15 6:12/mi	69.80												36:15 69.80
6mi	2	38:47 6:28/mi	66.74											38:47 66.74
10km	16	36:35 5:53/mi	73.03			39:35 67.49	39:05 68.36	39:19 67.95	39:22 67.87	37:07 71.98	36:35 73.03	36:49 72.60	37:14 71.87	38:44 69.39		42:06 64.05
12km	7	48:23 6:29/mi	66.97						48:39 66.53	49:10 65.83	49:36 65.26	48:26 66.84	48:23 66.97	48:49 66.48	53:02 61.34
8mi	1	48:37 6:05/mi	71.43							48:37 71.43
10mi	5	1:00:35 6:04/mi	72.63				1:06:26 66.23			1:00:35 72.63				1:02:30 70.53		1:03:27 69.79
11mi	2	1:09:37 6:20/mi	69.52							1:09:37 69.52	1:14:41 64.81
18km	1	2:06:52 11:21/mi	39.34															2:06:52 39.34
13.1mi	27	1:20:46 6:10/mi	72.30		1:28:21 66.08	1:25:48 68.05	1:31:17 63.96	1:26:58 67.13	1:23:31 69.91	1:21:11 71.92	1:21:10 71.93	1:20:51 72.21	1:20:46 72.30	1:24:27 69.21	1:24:06 69.61	1:23:10 70.55
26.2mi	19	2:56:48 6:45/mi	69.56	3:39:26 56.03	3:23:55 60.29	3:41:15 55.57		3:19:09 61.74	3:07:30 65.57	2:59:32 68.48	3:12:44 63.79	2:57:25 69.30	2:56:48 69.56			3:02:17 67.79
33mi	3	4:31:04 8:13/mi	58.58									4:31:04 58.58	5:29:53 48.15		4:52:35 54.42
38mi	1	6:56:07 10:57/mi	44.47															6:56:07 44.47
43mi	1	7:13:25 10:05/mi	53.32												7:13:25 53.32
53mi	3	9:22:59 10:37/mi	51.06										10:09:19 46.63		9:37:36 49.32			9:22:59 51.06
95mi	2	20:26:02 12:54/mi	50.43												20:26:02 50.43		24:10:13 42.86
105mi	1	31:37:10 18:04/mi	37.57																31:37:10 37.57

Date	Planned Races			Distance
29 Jul	Lakeland 100 Confirmed			105mi
15 May	Stirling Scottish Marathon & Half Marathon Confirmed			26.2mi
2021		Result	WAVA	Distance
23 Jul	Lakeland 100 PB	31:37:10	37.57	105mi
2019		Result	WAVA	Distance
26 Oct	Jedburgh 3 peaks Ultra PB	6:56:07	44.47	38mi
22 Sep	Three Mealls Trail Race - 18km PB	2:06:52	39.34	18km
27 Apr	Highland Fling PB	9:22:59	51.06	53mi
3 Feb	Falkirk Ultra (8 hour race)	47 / 0	0.00	8hr
2018		Result	WAVA	Distance
20 Oct	East District XC League Race 1 - Stirling		0.00	9km
1 Sep	Glenmore 24	1:40 / 0	0.00	24hr
23 Jun	West Highland Way race SB	24:10:13	42.86	95mi
22 Apr	London Marathon		0.00	26.2mi
2017		Result	WAVA	Distance
28 Oct	National XC Relays, Cumbernauld		0.00	4km
16 Sep	Run Mhor Hidden Glen 10k SB	42:06	64.05	10km
21 May	Great Stirling Run Marathon	3:15:15	63.29	26.2mi
5 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	18:44	70.79	5km
23 Apr	London Marathon SB	3:02:17	67.79	26.2mi
2 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:03:27	69.79	10mi
12 Mar	Inverness Half Marathon SB	1:23:10	70.55	13.1mi
25 Feb	Scottish National XC Champs - Senior Men - Falkirk		0.00	10km
14 Jan	EAST DISTRICT XC CHAMPIONSHIPS Broxburn		0.00	8.1km
2016		Result	WAVA	Distance
3 Dec	East District Cross Country Championships (Senior Men)	38:57	66.93	9.7km
19 Nov	East District XC League Race 2 (Alloa)	39:09	54.63	8km
5 Nov	Glen Ogle 33 Ultra SB	4:52:35	54.42	33mi
22 Oct	National XC Relays, Cumbernauld SB	15:06	65.81	4km
15 Oct	East District XC League Race 1 - Stirling	37:35	64.02	9km
8 Oct	East District XC Relay Championships	15:46	63.02	4km
3 Sep	Glenmore 12/24		0.00	100mi
9 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	23:33	70.34	3.9mi
6 Aug	Devil o' the Highlands PB	7:13:25	53.32	43mi
18 Jun	West Highland Way Race PB	20:26:02	50.43	95mi
30 Apr	Highland Fling SB	9:37:36	49.32	53mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	36:15	69.80	5.85mi
20 Mar	Alloa Half Marathon SB	1:24:06	69.61	13.1mi
27 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	53:02	61.34	12km
16 Jan	East District XC League Race 3 (Broxburn) PB	35:07	68.51	9km
2015		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k SB	38:44	69.39	10km
12 Dec	EAST DISTRICT XC CHAMPIONSHIPS Livingston		0.00	9km
21 Nov	East District XC League Race 2 (Alloa)	38:20	55.62	8km
24 Oct	National XC Relays, Cumbernauld SB	15:45	62.80	4km
17 Oct	East District XC League Race 1 - Stirling	36:05	66.47	9km
13 Sep	Great North Run	1:32:26	63.23	13.1mi
5 Sep	Glenmore 12/24 Relay		0.00	0mi
11 Jul	Alva Games Hill Race PB	29:02	21.29	2.5km
3 Jun	Corstorphine 5 Mile Road Race SB	31:14	68.66	5mi
6 May	Dumyat Hill Race PB	43:07	48.21	7.8km
19 Apr	Great Edinburgh Run SB	1:02:30	70.53	10mi
29 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston PB	18:27	72.20	3.15mi
15 Mar	Alloa Half Marathon SB	1:24:27	69.21	13.1mi
8 Mar	Up and Running Gartmorn 6 PB	38:47	66.74	6mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	48:49	66.48	12km
2014		Result	WAVA	Distance
1 Nov	Glen Ogle 33 Ultra SB	5:29:53	48.15	33mi
26 Oct	BMW Frankfurt Marathon	3:03:08	67.15	26.2mi
5 Oct	Great Scottish Run Half Marathon	1:20:58	72.12	13.1mi
21 Sep	Pitlochry 10k SB	37:14	71.87	10km
10 Aug	Dyce Half Marathon	1:26:26	67.56	13.1mi
5 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	22:29	73.09	3.9mi
13 Jun	Black Rock '5' Race PB	28:58	66.47	4.5mi
4 Jun	Corstorphine 5 Mile Road Race	30:52	69.31	5mi
26 Apr	Highland Fling SB	10:09:19	46.63	53mi
13 Apr	London Marathon PB	2:56:48	69.56	26.2mi
16 Mar	Alloa Half Marathon PB	1:20:46	72.30	13.1mi
1 Mar	Cupar 5 PB	28:46	74.36	5mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	48:23	66.97	12km
18 Jan	Scottish Athletics East District Cross Country League (Broxburn) SB	36:32	65.49	9km
2013		Result	WAVA	Distance
7 Dec	East District XC Championships (Dundee)	39:13	60.90	9km
2 Nov	Glen Ogle 33 Ultra PB	4:31:04	58.58	33mi
26 Oct	National XC Relays, Cumbernauld SB	15:01	65.43	4km
19 Oct	East District XC League Race 1 - Stirling	35:47	66.74	9km
13 Oct	Scottish Athletics East District XC Relays Championships	15:17	64.29	4km
29 Sep	Baxters Loch Ness Marathon	3:00:34	68.09	26.2mi
4 Sep	Self Transcendence Meadows 5K	18:29	70.62	5km
29 Aug	Falkirk Victoria Harriers Club Champs - 3000m PB	10:21	71.20	3km
6 Aug	Graham Clark Memorial Race SB	22:27	72.98	3.9mi
26 May	Edinburgh Marathon SB	2:57:25	69.30	26.2mi
1 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion PB	17:30	74.59	5km
24 Mar	Grangemouth Round the Houses 10k SB	36:49	72.60	10km
17 Mar	Alloa Half Marathon SB	1:20:51	72.21	13.1mi
23 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	48:26	66.84	12km
12 Jan	East District XC League Race 3 (Broxburn) SB	36:16	65.86	9km
2012		Result	WAVA	Distance
8 Dec	East District XC Championships (Cupar)	43:33	63.19	6.4mi
27 Oct	National XC Relays, Cumbernauld	16:00	61.26	4km
20 Oct	East District XC League Race 1 - Stirling	36:20	65.67	9km
13 Oct	Scottish Athletics East District CC Relay Championships SB	14:58	65.49	4km
30 Sep	Baxters River Ness 10k	37:49	70.65	10km
16 Sep	Great North Run	1:27:49	66.48	13.1mi
6 Sep	Falkirk Victoria Harriers club championships 200m SB	28	69.93	200m
6 Sep	Falkirk Victoria Harriers Club Champs - 3000m SB	10:35	69.47	3km
4 Sep	Falkirk Victoria Harriers Club Champs 3000m steeplechase	11:49	62.21	3km
19 Aug	Sheriffmuir Challenge SB	1:14:41	64.81	11mi
16 Aug	Broadwood 5k	18:07	71.88	5km
7 Aug	Graham Clark Memorial Race PB	22:19	73.25	3.9mi
5 Aug	Helensburgh Half Marathon	1:28:34	65.92	13.1mi
4 Jul	Brig Bash 5	30:47	69.30	5mi
23 Jun	St Andrews parkrun	18:51	69.08	5km
21 Jun	Milnathort Dash PB	32:49	71.51	5.5mi
16 Jun	Hugh Wilson Memorial 5 Mile SB	30:43	69.45	5mi
27 May	Edinburgh Half Marathon	1:24:25	69.16	13.1mi
16 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) SB	17:56	72.62	5km
12 May	Forres Harriers Benromach 10K	38:40	69.09	10km
22 Apr	London Marathon SB	3:12:44	63.79	26.2mi
25 Mar	Grangemouth Round the Houses 10k PB	36:35	73.03	10km
11 Mar	Inverness Half Marathon SB	1:21:10	71.93	13.1mi
18 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	49:36	65.26	12km
2011		Result	WAVA	Distance
26 Nov	Hugh Wilson Memorial 10K SB	37:07	71.98	10km
19 Nov	Brampton to Carlisle 10 Mile Road Race - 60th Edition PB	1:00:35	72.63	10mi
6 Nov	Templeton 10 mile Road Race	1:05:23	67.30	10mi
15 Oct	East District XC League Race 1 - Stirling	35:31	67.15	9km
25 Sep	Berlin Marathon SB	2:59:32	68.48	26.2mi
15 Sep	Falkirk Victoria Harriers Club Championships 200m PB	28	69.93	200m
15 Sep	Falkirk Victoria Harriers Club Champs - 3000m SB	10:31	69.79	3km
4 Sep	Great Scottish Run Half Marathon	1:24:15	69.30	13.1mi
21 Aug	Sheriffmuir Challenge PB	1:09:37	69.52	11mi
18 Aug	Broadwood 5K (4.6k really!)	16:48	71.19	4.6km
16 Aug	Ceres 8 Mile Road Race PB	48:37	71.43	8mi
7 Aug	Helensburgh half marathon SB	1:21:11	71.92	13.1mi
26 Jun	Dunfermline Half Marathon	1:29:18	65.38	13.1mi
4 Jun	Strathallan 5 Mile Road Race	30:28	69.99	5mi
25 May	Livingston 5k Road Race	19:17	67.42	5km
22 May	Edinburgh Marathon	3:04:07	66.78	26.2mi
11 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) SB	18:05	71.89	5km
28 Apr	Kinross PTA 10k	38:19	69.73	10km
26 Feb	Cupar 5 Mile Road Race SB	29:46	71.64	5mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	49:10	65.83	12km
15 Jan	East District XC league(Livingston) SB	40:35	58.77	9km
2010		Result	WAVA	Distance
13 Nov	Glen Clova Half Marathon	1:54:43	50.89	13.1mi
23 Oct	National XC Relays, Cumbernauld SB	16:07	60.67	4km
16 Oct	East District XC league(Stirling) SB	35:31	59.69	8km
3 Oct	Baxters Loch Ness Marathon SB	3:07:30	65.57	26.2mi
9 Sep	Falkirk Victoria Harriers Club Champs - 3000m SB	10:39	68.86	3km
7 Sep	Falkirk Victoria Harriers Club Champs - 1500m PB	4:59	69.40	1500m
5 Sep	Great Scottish Run Half Marathon	1:26:04	67.83	13.1mi
31 Aug	Graham Clark Memorial Race SB	22:40	71.92	3.9mi
31 Jul	Edinburgh parkrun	18:57	68.53	5km
10 Jul	Edinburgh Parkrun	18:55	68.65	5km
29 Jun	jogscotland 5k Challenge - Edinburgh 1 - Inverleith Park SB	18:51	68.90	5km
24 Jun	Milnathort Dash SB	35:05	66.86	5.5mi
23 May	Edinburgh Marathon	3:26:35	59.52	26.2mi
29 Apr	Kinross PTA 10K SB	39:22	67.87	10km
18 Apr	Chris Hoy Edinburgh Half Marathon SB	1:23:31	69.91	13.1mi
21 Mar	Alloa Half Marathon	1:26:02	67.86	13.1mi
20 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	48:39	66.53	12km
16 Jan	East District XC League - Broxburn SB	40:30	58.89	9km
2009		Result	WAVA	Distance
5 Dec	Scottish East District XC Championships (Men)	41:28	62.21	6mi
22 Nov	East District CC League - Dunfermline SB	37:38	63.37	9km
1 Nov	Eddie's Half-Marathon SB	1:26:58	67.13	13.1mi
24 Oct	National XC Relays, Cumbernauld	16:18	59.99	4km
17 Oct	East District CC League - Stirling PB	33:40	62.97	8km
10 Oct	East District Cross Country Relays: Meadowmill (Prestonpans). PB	14:58	65.33	4km
4 Oct	Baxters Loch Ness Marathon SB	3:19:09	61.74	26.2mi
26 Apr	London Marathon	3:54:00	52.54	26.2mi
29 Mar	Grangemouth Round the Houses 10K SB	39:19	67.95	10km
22 Mar	Alloa Half Marathon	1:28:46	65.77	13.1mi
2008		Result	WAVA	Distance
17 May	Loch Leven Half Marathon SB	1:31:17	63.96	13.1mi
4 May	Great Edinburgh Run 10K	42:43	62.54	10km
23 Mar	Alloa Half Marathon	1:36:32	60.48	13.1mi
2 Mar	Lasswade 10 Mile Road Race SB	1:06:26	66.23	10mi
17 Feb	Grangemouth Round the Houses 10K SB	39:05	68.36	10km
2007		Result	WAVA	Distance
4 Nov	ING New York City Marathon	3:57:47	51.71	26.2mi
2 Sep	Great Scottish Run Half Marathon	1:29:20	65.35	13.1mi
9 May	Auld Toun 10K Road Race, Dunfermline SB	39:35	67.49	10km
26 Apr	Kinross PTA 10k	39:45	67.21	10km
22 Apr	Balfron 10K	41:30	64.38	10km
1 Apr	edinburgh forthside half marathon SB	1:25:48	68.05	13.1mi
4 Mar	Barcelona Marathon SB	3:41:15	55.57	26.2mi
2006		Result	WAVA	Distance
3 Sep	Great Scottish Run Half Marathon SB	1:28:21	66.08	13.1mi
11 Jun	Edinburgh Marathon SB	3:23:55	60.29	26.2mi
23 Apr	London Marathon	3:37:01	56.65	26.2mi
26 Mar	Edinburgh Forthside Half-Marathon	1:35:00	61.46	13.1mi
2005		Result	WAVA	Distance
2 Oct	Baxters Loch Ness Marathon SB	3:39:26	56.03	26.2mi
17 Apr	London Marathon	4:09:08	49.35	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	80	0	0	0	0	0	0	0	0	0	0	0	80
2021	142	167	224	192	225	230	213	68	96	201	96	100	1954
2020	189	191	215	160	145	150	199	137	166	164	78	175	1969
2019	208	199	262	218	192	114	136	169	126	156	124	113	2016
2018	113	100	232	198	212	169	132	153	179	184	179	194	2046
2017	232	250	260	168	130	211	225	159	240	179	169	127	2348
2017	0	0	0	0	18	19	0	0	0	0	0	0	37
2016	324	277	347	259	227	171	193	213	130	247	177	157	2722
2015	0	0	0	0	96	0	0	0	0	0	0	0	96
2015	164	213	212	212	161	224	291	249	173	229	197	165	2488
2015	0	0	0	0	30	0	0	0	0	0	0	0	30
2014	319	291	277	159	170	233	298	347	353	201	124	63	2836
2013	0	0	6	0	0	0	0	0	0	0	0	0	6
2013	267	228	250	302	185	152	294	266	215	121	218	194	2694
2012	289	301	283	150	161	211	231	210	137	230	176	88	2467
2012	0	0	0	44	0	0	0	0	0	0	0	0	44
2011	230	247	137	154	191	124	296	263	171	149	221	217	2400
2010	0	0	0	0	0	0	0	0	6	0	3	0	9
2010	169	202	223	163	147	61	241	306	206	153	98	96	2065
2009	0	0	0	0	0	0	0	128	183	132	100	100	644
2009	0	0	0	0	0	0	0	0	8	0	0	0	8

Fri 24th Dec Dec 24	Sat 25th Dec Dec 25	Sun 26th Dec Dec 26	Mon 27th Dec Dec 27	Tue 28th Dec Dec 28	Wed 29th Dec Dec 29	Thu 30th Dec Dec 30
5.5mi, 42:52 Run - General Split Summary === 1) 1m - 8:14(8:14/m) 131/146bpm [1079b/mi] 93cal 7.28/7.76mph 2) 1m - 7:52(7:52/m) 146/150bpm [1149b/mi] 104cal 7.63/7.91mph 3) 1m - 7:50(7:50/m) 150/155bpm [1175b/mi] 104cal 7.66/8.7mph 4) 1m - 7:42(7:42/m) 155/162bpm [1192b/mi] 106cal 7.8/8.52mph 5) 1m - 7:28(7:28/m) 163/166bpm [1217b/mi] 108cal 8.04/8.95mph 6) 0.52m - 3:46(7:13/m) 160/163bpm [1155b/mi] 53cal 8.31/8.64mph Add a comment	-	5.3mi, 43:09 Run - General Split Summary === 1) 1m - 9:02(9:02/m) 138/150bpm [1247b/mi] 110cal 6.64/7.87mph 2) 1m - 8:05(8:05/m) 145/150bpm [1171b/mi] 105cal 7.43/7.97mph 3) 1m - 7:38(7:38/m) 141/151bpm [1077b/mi] 91cal 7.86/8.33mph 4) 1m - 7:56(7:56/m) 155/165bpm [1229b/mi] 110cal 7.57/7.83mph 5) 1m - 7:59(7:59/m) 155/164bpm [1239b/mi] 110cal 7.51/8.31mph 6) 0.32m - 2:29(7:46/m) 147/151bpm [1142b/mi] 30cal 7.72/7.99mph Add a comment	3.4mi, 25:11 Run - General Split Summary === 1) 1m - 8:00(8:00/m) 140/151bpm [1120b/mi] 100cal 7.5/8.95mph 2) 1m - 7:19(7:19/m) 151/164bpm [1106b/mi] 100cal 8.19/9.2mph 3) 1m - 7:09(7:09/m) 161/167bpm [1151b/mi] 103cal 8.4/8.7mph 4) 0.36m - 2:43(7:36/m) 156/168bpm [1185b/mi] 34cal 7.9/9.08mph Add a comment	5.3mi, 42:24 Run - General Split Summary === 1) 1m - 8:24(8:24/m) 135/149bpm [1135b/mi] 101cal 7.14/7.74mph 2) 1m - 8:08(8:08/m) 151/160bpm [1228b/mi] 112cal 7.38/7.6mph 3) 1m - 8:21(8:21/m) 163/179bpm [1362b/mi] 123cal 7.18/8.01mph 4) 1m - 7:27(7:27/m) 151/166bpm [1125b/mi] 95cal 8.06/9.18mph 5) 1m - 8:00(8:00/m) 160/175bpm [1280b/mi] 115cal 7.5/8.39mph 6) 0.26m - 2:03(7:46/m) 155/159bpm [1203b/mi] 27cal 7.73/8.12mph Add a comment	-	6.7mi, 50:16 Run - Intervals Split Summary === 1) 1m - 8:55(8:55/m) 137/149bpm [1222b/mi] 107cal 6.73/8.27mph 2) 1m - 8:06(8:06/m) 148/154bpm [1198b/mi] 108cal 7.41/8.29mph 3) 0.38m - 3:00(7:58/m) 140/156bpm [1116b/mi] 33cal 7.52/8.18mph 4) 0.09m - 30(5:45/m) 147/153bpm [845b/mi] 6cal 10.43/9.87mph 5) 0.07m - 30(7:24/m) 152/155bpm [1125b/mi] 7cal 8.11/9.87mph 6) 0.17m - 1:00(6:01/m) 159/162bpm [957b/mi] 14cal 9.97/10.33mph 7) 0.06m - 30(7:36/m) 158/160bpm [1200b/mi] 7cal 7.9/10.14mph 8) 0.25m - 1:30(5:57/m) 168/171bpm [1000b/mi] 22cal 10.08/10.58mph 9) 0.06m - 29(7:37/m) 172/175bpm [1310b/mi] 7cal 7.88/10.1mph 10) 0.17m - 1:01(6:00/m) 171/175bpm [1027b/mi] 15cal 9.99/10.16mph 11) 0.06m - 29(8:16/m) 175/177bpm [1446b/mi] 7cal 7.26/10.04mph 12) 0.09m - 31(5:57/m) 174/175bpm [1035b/mi] 8cal 10.08/10.35mph 13) 0.13m - 1:00(7:44/m) 174/175bpm [1346b/mi] 15cal 7.76/10.16mph 14) 0.09m - 31(5:46/m) 163/171bpm [939b/mi] 7cal 10.41/10.75mph 15) 0.06m - 29(7:35/m) 166/169bpm [1260b/mi] 7cal 7.91/10.37mph 16) 0.16m - 1:00(6:06/m) 171/176bpm [1043b/mi] 15cal 9.84/10.33mph 17) 0.07m - 30(7:45/m) 175/176bpm [1356b/mi] 8cal 7.74/9.77mph 18) 0.22m - 1:30(6:39/m) 177/183bpm [1178b/mi] 23cal 9.02/9.79mph 19) 0.06m - 30(8:31/m) 180/181bpm [1532b/mi] 8cal 7.05/8.54mph 20) 0.16m - 1:01(6:24/m) 176/180bpm [1126b/mi] 16cal 9.38/8.91mph 21) 0.06m - 30(8:32/m) 178/178bpm [1520b/mi] 8cal 7.03/8.95mph 22) 0.07m - 30(7:02/m) 176/177bpm [1238b/mi] 7cal 8.53/9.23mph 23) 0.12m - 1:01(8:28/m) 178/181bpm [1507b/mi] 16cal 7.09/9.2mph 24) 0.08m - 30(6:20/m) 174/181bpm [1103b/mi] 8cal 9.46/9.02mph 25) 0.05m - 28(9:28/m) 158/172bpm [1497b/mi] 6cal 6.33/9.02mph 26) 0.16m - 1:01(6:13/m) 159/169bpm [988b/mi] 14cal 9.65/9.35mph 27) 0.07m - 30(6:58/m) 171/173bpm [1191b/mi] 7cal 8.61/9.25mph 28) 0.24m - 1:31(6:14/m) 175/177bpm [1092b/mi] 24cal 9.61/10.08mph 29) 0.06m - 29(7:43/m) 176/176bpm [1359b/mi] 7cal 7.77/9.54mph 30) 0.16m - 1:01(6:18/m) 177/182bpm [1114b/mi] 16cal 9.54/9.89mph 31) 0.06m - 29(7:54/m) 179/181bpm [1413b/mi] 7cal 7.6/9.83mph 32) 0.08m - 30(6:15/m) 176/178bpm [1101b/mi] 8cal 9.59/9.73mph 33) 1m - 7:56(7:56/m) 159/177bpm [1263b/mi] 106cal 7.56/9.37mph 34) 0.11m - 49(7:43/m) 159/161bpm [1228b/mi] 11cal 7.77/8.22mph Add a comment
Fri 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2	Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4	Wed 5th Jan Jan 5	Thu 6th Jan Jan 6
-	5.6mi, 43:49 Run - General Split Summary === 1) 1m - 8:15(8:15/m) 135/154bpm [1113b/mi] 96cal 7.28/8.64mph 2) 1m - 7:41(7:41/m) 144/156bpm [1105b/mi] 99cal 7.82/8.14mph 3) 1m - 7:38(7:38/m) 152/161bpm [1161b/mi] 104cal 7.85/8.14mph 4) 1m - 8:14(8:14/m) 163/177bpm [1342b/mi] 119cal 7.29/8.31mph 5) 1m - 7:35(7:35/m) 157/166bpm [1191b/mi] 102cal 7.91/8.35mph 6) 0.61m - 4:26(7:20/m) 161/165bpm [1180b/mi] 63cal 8.18/8.54mph Add a comment	-	5.2mi, 41:30 Run - General Split Summary === 1) 1m - 8:40(8:40/m) 134/151bpm [1162b/mi] 102cal 6.92/7.81mph 2) 1m - 8:05(8:05/m) 139/147bpm [1122b/mi] 97cal 7.43/7.83mph 3) 1m - 8:00(8:00/m) 140/150bpm [1120b/mi] 94cal 7.5/7.95mph 4) 1m - 7:43(7:43/m) 144/158bpm [1111b/mi] 94cal 7.78/8.08mph 5) 1m - 7:42(7:42/m) 153/158bpm [1177b/mi] 104cal 7.8/8.41mph 6) 0.18m - 1:20(7:21/m) 151/153bpm [1110b/mi] 17cal 8.16/8.27mph Add a comment	-	6.4mi, 1:00:01 Run - Treadmill Add a comment	-
Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9	Mon 10th Jan Jan 10	Tue 11th Jan Jan 11	Wed 12th Jan Jan 12	Thu 13th Jan Jan 13
6.1mi, 48:16 Run - General Split Summary === 1) 1m - 8:20(8:20/m) 135/150bpm [1126b/mi] 99cal 7.19/8.22mph 2) 1m - 7:49(7:49/m) 144/154bpm [1125b/mi] 101cal 7.68/8.54mph 3) 1m - 7:46(7:46/m) 142/154bpm [1104b/mi] 94cal 7.72/8.66mph 4) 1m - 7:50(7:50/m) 147/155bpm [1152b/mi] 100cal 7.66/7.91mph 5) 1m - 7:53(7:53/m) 150/159bpm [1182b/mi] 102cal 7.61/9.6mph 6) 1m - 7:40(7:40/m) 152/160bpm [1165b/mi] 102cal 7.83/8.52mph 7) 0.12m - 57(7:40/m) 160/163bpm [1227b/mi] 13cal 7.83/8.52mph Add a comment	-	13.5mi, 1:49:30 Run - Medium Long Run Split Summary === 1) 1m - 8:44(8:44/m) 129/143bpm [1126b/mi] 97cal 6.87/7.28mph 2) 1m - 8:35(8:35/m) 147/164bpm [1262b/mi] 115cal 6.99/7.6mph 3) 1m - 8:09(8:09/m) 145/152bpm [1181b/mi] 104cal 7.37/7.85mph 4) 1m - 8:21(8:21/m) 152/164bpm [1270b/mi] 114cal 7.18/8.01mph 5) 1m - 8:01(8:01/m) 143/154bpm [1147b/mi] 90cal 7.48/8.52mph 6) 1m - 8:01(8:01/m) 146/150bpm [1170b/mi] 98cal 7.48/7.93mph 7) 1m - 8:12(8:12/m) 150/157bpm [1229b/mi] 104cal 7.32/7.74mph 8) 1m - 8:19(8:19/m) 153/163bpm [1272b/mi] 107cal 7.21/7.99mph 9) 1m - 7:57(7:57/m) 149/163bpm [1185b/mi] 90cal 7.54/8.16mph 10) 1m - 7:38(7:38/m) 145/157bpm [1106b/mi] 72cal 7.87/8.41mph 11) 1m - 7:39(7:39/m) 151/158bpm [1156b/mi] 93cal 7.83/8.62mph 12) 1m - 7:55(7:55/m) 151/156bpm [1196b/mi] 91cal 7.58/8.08mph 13) 1m - 7:50(7:50/m) 153/159bpm [1199b/mi] 92cal 7.65/8.2mph 14) 0.51m - 4:08(8:09/m) 151/156bpm [1230b/mi] 43cal 7.36/8.47mph Add a comment	-	8mi, 1:05:08 Run - General Split Summary === 1) 1m - 8:43(8:43/m) 133/150bpm [1159b/mi] 102cal 6.89/7.76mph 2) 1m - 8:20(8:20/m) 138/149bpm [1150b/mi] 100cal 7.2/8.1mph 3) 1m - 8:14(8:14/m) 136/145bpm [1120b/mi] 93cal 7.29/8.75mph 4) 1m - 7:52(7:52/m) 139/152bpm [1093b/mi] 89cal 7.63/8.18mph 5) 1m - 8:04(8:04/m) 147/156bpm [1185b/mi] 103cal 7.44/8.12mph 6) 1m - 8:01(8:01/m) 144/153bpm [1155b/mi] 94cal 7.48/7.78mph 7) 1m - 7:56(7:56/m) 143/154bpm [1134b/mi] 87cal 7.57/8.66mph 8) 1m - 7:54(7:54/m) 147/151bpm [1162b/mi] 95cal 7.59/8.18mph 9) 0.01m - 4(7:35/m) 148/148bpm [1121b/mi] 7.92/7.2mph Add a comment	-	-
Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16	Mon 17th Jan Jan 17	Tue 18th Jan Jan 18	Wed 19th Jan Jan 19	Thu 20th Jan Jan 20
-	6.6mi, 57:26 Run - Hill Work Split Summary === 1) 1m - 9:12(9:12/m) 132/144bpm [1215b/mi] 106cal 6.52/7.51mph 2) 1m - 9:10(9:10/m) 149/159bpm [1365b/mi] 123cal 6.55/7.16mph 3) 1m - 9:31(9:31/m) 153/175bpm [1457b/mi] 125cal 6.3/7.51mph 4) 1m - 8:32(8:32/m) 151/175bpm [1289b/mi] 104cal 7.03/8.25mph 5) 1m - 8:31(8:31/m) 150/165bpm [1278b/mi] 106cal 7.04/7.74mph 6) 1m - 7:47(7:47/m) 141/150bpm [1097b/mi] 76cal 7.71/8.6mph 7) 0.6m - 4:42(7:49/m) 150/157bpm [1173b/mi] 59cal 7.67/8.58mph Add a comment	16mi, 2:12:37 Run - General Split Summary === 1) 1m - 9:19(9:19/m) 137/146bpm [1277b/mi] 112cal 6.44/7.64mph 2) 1m - 8:29(8:29/m) 144/156bpm [1222b/mi] 109cal 7.07/7.64mph 3) 1m - 8:24(8:24/m) 144/150bpm [1209b/mi] 104cal 7.15/7.74mph 4) 1m - 8:19(8:19/m) 138/145bpm [1148b/mi] 89cal 7.21/7.99mph 5) 1m - 8:06(8:06/m) 146/156bpm [1183b/mi] 99cal 7.4/7.95mph 6) 1m - 8:01(8:01/m) 148/153bpm [1187b/mi] 100cal 7.48/7.66mph 7) 1m - 8:09(8:09/m) 146/154bpm [1191b/mi] 93cal 7.36/8.06mph 8) 1m - 8:10(8:10/m) 149/161bpm [1218b/mi] 99cal 7.34/7.78mph 9) 1m - 8:31(8:31/m) 148/166bpm [1261b/mi] 92cal 7.04/8.04mph 10) 1m - 8:14(8:14/m) 152/162bpm [1251b/mi] 101cal 7.29/8.01mph 11) 1m - 7:54(7:54/m) 146/152bpm [1154b/mi] 79cal 7.59/7.93mph 12) 1m - 8:02(8:02/m) 151/154bpm [1214b/mi] 93cal 7.46/8.6mph 13) 1m - 8:08(8:08/m) 152/157bpm [1237b/mi] 93cal 7.38/8.12mph 14) 1m - 8:08(8:08/m) 152/157bpm [1235b/mi] 89cal 7.38/7.68mph 15) 1m - 8:19(8:19/m) 151/154bpm [1256b/mi] 81cal 7.21/8.12mph 16) 1m - 8:08(8:08/m) 154/158bpm [1253b/mi] 92cal 7.37/7.62mph 17) 0.03m - 13(8:46/m) 157/158bpm [1376b/mi] 2cal 6.85/7.14mph Add a comment	-	6.6mi, 56:06 Run - Hill Work Split Summary === 1) 1m - 9:08(9:08/m) 137/144bpm [1251b/mi] 109cal 6.57/7.89mph 2) 1m - 8:53(8:53/m) 151/159bpm [1341b/mi] 118cal 6.76/7.93mph 3) 1m - 9:22(9:22/m) 154/176bpm [1441b/mi] 123cal 6.41/8.41mph 4) 1m - 8:09(8:09/m) 148/179bpm [1206b/mi] 94cal 7.36/8.68mph 5) 1m - 8:18(8:18/m) 151/164bpm [1254b/mi] 103cal 7.22/8.04mph 6) 1m - 7:33(7:33/m) 141/149bpm [1064b/mi] 74cal 7.95/9.29mph 7) 0.6m - 4:44(7:56/m) 147/153bpm [1167b/mi] 54cal 7.56/8.18mph Add a comment	6mi, 49:11 Run - General Split Summary === 1) 1m - 8:53(8:53/m) 127/137bpm [1128b/mi] 93cal 6.76/7.35mph 2) 1m - 8:20(8:20/m) 138/148bpm [1151b/mi] 99cal 7.2/7.85mph 3) 1m - 7:55(7:55/m) 142/146bpm [1124b/mi] 97cal 7.58/7.97mph 4) 1m - 7:59(8:00/m) 145/149bpm [1159b/mi] 99cal 7.51/8.12mph 5) 1m - 8:00(8:00/m) 148/153bpm [1184b/mi] 100cal 7.5/8.2mph 6) 1m - 8:00(8:00/m) 150/158bpm [1199b/mi] 101cal 7.51/7.85mph 7) 0.01m - 3(6:58/m) 159/159bpm [1107b/mi] 8.62/7.14mph Add a comment	-