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purephase
M55

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Greenock Glenpark Harriers

About Me
started training in 2005 and love it. love to race and keep targets and a record of my distances because im a bit of a geek like that. other things i like....chess, reading, music, being antisocial, travelling, photography, history, art, science and other stuff. running goals, a marathon under 3.30 and a 5k under 20. i would eventually like to get back into cycling, learn to swim properly ( not with the shocking lack of form i swim with now ) and do a triathlon. Show More...

About Me

started training in 2005 and love it. love to race and keep targets and a record of my distances because im a bit of a geek like that.
other things i like....chess, reading, music, being antisocial, travelling, photography, history, art, science and other stuff.
running goals, a marathon under 3.30 and a 5k under 20.
i would eventually like to get back into cycling, learn to swim properly ( not with the shocking lack of form i swim with now ) and do a triathlon.

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Recent Blogs
Edinburgh Marathon 2016	May 2016
Marathon	Jun 2015
Marathon training	May 2015
Marathon Training	Apr 2015
Marathon training - injury	Apr 2015

Recent Training
26th May	Easy	3.6mi	32:49
24th May	Warm Down	0.8mi	7:21
24th May	Intervals	2.7mi	32:07
24th May	Strides	0.3mi	3:33
24th May	Drills	0.4mi	6:30

Planned Races
GGH Chisholm Mile	30th May

12 Month Benchmarks	Run
Mile	6:20
5k	23:16
5mi	38:05
10k	49:46
10mi	1:20:41
Half	1:46:03
20mi	2:43:00
Mara	3:37:55

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Best Times
Best WAVA

Dist	Races	PB	WB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023
1mi	2	5:59 5:59/mi	75.28															6:06 72.07		5:59 75.28
4km	4	16:23 6:35/mi	70.77											16:23 70.77	18:12 64.21
2.7mi	1	18:09 6:43/mi	71.08														18:09 71.08
5km	35	20:44 6:40/mi	72.18	25:12 53.31		21:48 62.53		23:32 58.80	22:06 63.09		24:09 58.63	23:15 61.37	21:41 66.32	21:19 67.99	21:12 68.91	21:09 69.63		20:44 72.18
4.5mi	3	33:03 7:21/mi	65.35											33:33 63.32		33:03 65.35
5mi	1	38:07 7:37/mi	62.42												38:07 62.42
10km	22	43:44 7:02/mi	69.10	53:41 50.67	54:15 50.50	47:23 58.27	46:37 59.70		46:42 60.55		48:53 58.79	45:57 63.06	48:07 60.72	45:45 64.40	45:51 64.80	43:58 68.15	43:44 69.10				46:58 67.23
10mi	2	1:11:21 7:08/mi	70.66											1:17:32 62.80				1:11:21 70.66
13.1mi	7	1:40:05 7:38/mi	65.49			1:45:46 56.96		1:41:58 60.06	1:41:11 61.03	1:44:35 59.54				1:40:40 63.99	1:42:43 63.26	1:40:05 65.49
15mi	1	3:49:07 15:16/mi	32.83												3:49:07 32.83
26.2mi	8	3:36:16 8:15/mi	63.00				3:56:17 53.90	4:22:23 48.94	3:46:43 57.11	3:52:58 56.04		4:03:09 54.60	3:59:03 56.02	3:46:08 59.73	3:36:16 63.00
53km	1	5:49:55 10:38/mi	53.07																5:49:55 53.07

Date	Planned Races			Distance
30 May	GGH Chisholm Mile Confirmed			1mi
2023		Result	WAVA	Distance
21 May	Gryffe Valley 10k SB	46:58	67.23	10km
2022		Result	WAVA	Distance
29 May	Edinburgh Marathon		0.00	26.2mi
24 May	Chisholm Mile PB	5:59	75.28	1mi
2021		Result	WAVA	Distance
2 Oct	Dunoon Ultra PB	5:49:55	53.07	53km
2019		Result	WAVA	Distance
28 May	Greenock Glenpark Harriers - Chisholm Mile SB	6:06	72.07	1mi
19 May	Telenor Copenhagen Marathon		0.00	26.2mi
20 Apr	Greenock parkrun PB	20:44	72.18	5km
13 Apr	GGH Docherty Cup PB	1:11:21	70.66	10mi
2018		Result	WAVA	Distance
3 Nov	Colin Shields Road Race		0.00	4.5mi
6 Oct	George Cummings Road Relays PB	18:09	71.08	2.7mi
22 Sep	JG Cameron GGH 4K Road Race		0.00	4km
19 Aug	Paisley 10K		0.00	10km
12 Aug	Port Glasgow 10k		0.00	10km
7 Aug	Greenock Glenpark Harriers - Bill Elder 10k PB	43:44	69.10	10km
2017		Result	WAVA	Distance
4 Nov	Colin Shields Road Race PB	33:03	65.35	4.5mi
22 Oct	Renfrewshire XC Relays		0.00	4km
15 Oct	West District XC Relay Championships	19:05	61.73	4km
3 Sep	North Ayrshire Athletics Club 10k - Race the Prom	45:44	65.52	10km
26 Aug	Greenock parkrun SB	21:09	69.63	5km
20 Aug	Paisley 10km SB	43:58	68.15	10km
9 Aug	Hessilhead 10K	44:20	67.58	10km
5 Aug	Dunoon 10k	45:28	65.90	10km
1 Aug	Greenock Glenpark Harriers Bill Elder 10K	44:18	67.64	10km
19 Mar	Alloa Half Marathon PB	1:40:05	65.49	13.1mi
11 Mar	Jack Crawford Springburn Cup	45:12	66.29	10km
2016		Result	WAVA	Distance
20 Nov	Renfrewshire XC Championships	43:52	65.40	6mi
5 Nov	Scottish Short Course XC Champs SB	18:12	64.22	4km
29 Oct	Illuminator Half Marathon PB	3:49:07	32.83	15mi
21 Aug	Paisley 10km SB	45:51	64.80	10km
13 Aug	Greenock parkrun	21:35	67.69	5km
30 Jul	Greenock parkrun SB	21:12	68.91	5km
29 May	Edinburgh Marathon PB	3:36:16	63.00	26.2mi
9 Apr	Greenock parkrun	21:36	67.63	5km
13 Mar	Balloch to Clydebank Half Marathon SB	1:42:43	63.26	13.1mi
5 Mar	Greenock parkrun	22:48	64.07	5km
27 Feb	Greenock parkrun	21:35	67.69	5km
7 Feb	Renfrewshire AAA Road Race Championships PB	38:07	62.42	5mi
2015		Result	WAVA	Distance
19 Dec	Wilson Trophy	39:33	54.15	4.5mi
14 Nov	Renfrewshire AAA XC Championships	44:11	58.74	5.5mi
7 Nov	Scottish 4K XC Champs - Bellahouston Park	18:40	62.12	4km
31 Oct	Colin Shields Road Race SB	33:33	63.32	4.5mi
4 Oct	Great Scottish Run Half Marathon SB	1:40:40	63.99	13.1mi
19 Sep	JC Cameron 4k Road Race PB	16:23	70.77	4km
30 Aug	Paisley 10km SB	45:45	64.40	10km
22 Aug	Greenock parkrun SB	21:19	67.99	5km
8 Aug	Greenock parkrun	21:27	67.57	5km
4 Aug	Bill Elder Road Race	45:46	64.37	10km
25 Jul	Greenock parkrun	21:39	66.94	5km
11 Jul	Greenock parkrun	21:45	66.64	5km
4 Jul	Greenock parkrun	22:18	64.99	5km
27 Jun	Greenock parkrun	21:40	66.89	5km
31 May	Edinburgh Marathon SB	3:46:08	59.73	26.2mi
4 Apr	Greenock parkrun	22:10	65.38	5km
14 Mar	Greenock Glenpark Harriers - Docherty Cup SB	1:17:32	62.80	10mi
2014		Result	WAVA	Distance
22 Nov	Greenock parkrun SB	21:41	66.32	5km
1 Nov	Greenock parkrun	22:15	64.63	5km
25 Oct	Greenock parkrun	22:09	64.92	5km
18 Oct	Greenock parkrun	22:18	64.48	5km
28 Sep	Baxters Loch Ness Marathon SB	3:59:03	56.02	26.2mi
31 Aug	Paisley 10km	48:15	60.55	10km
12 Jul	Greenock Parkrun	21:55	65.61	5km
28 Jun	Greenock Parkrun	21:57	65.51	5km
15 Jun	Men's Health Forum Scotland 10k SB	48:07	60.72	10km
31 May	Greenock parkrun	22:32	63.82	5km
17 May	Greenock parkrun#1		0.00	5km
2013		Result	WAVA	Distance
29 Sep	Baxters Loch Ness Marathon SB	4:03:09	54.60	26.2mi
25 Aug	Paisley 10km SB	45:57	63.06	10km
20 Jul	Glasgow parkrun SB	23:15	61.37	5km
13 Jul	Glasgow Parkrun	23:46	60.03	5km
16 Jun	Men's Health Forum Scotland 10k	50:39	57.21	10km
2012		Result	WAVA	Distance
17 Jun	Men's Health Forum Scotland 10k SB	48:53	58.79	10km
5 May	Glasgow parkrun SB	24:09	58.63	5km
21 Apr	Glasgow parkrun	24:19	58.22	5km
2011		Result	WAVA	Distance
2 Oct	Baxters Loch Ness Marathon SB	3:52:58	56.04	26.2mi
4 Sep	Great Scottish Run Half Marathon SB	1:44:35	59.54	13.1mi
2010		Result	WAVA	Distance
3 Oct	Baxters Loch Ness Marathon SB	3:46:43	57.11	26.2mi
5 Sep	Great Scottish Run Half Marathon SB	1:41:11	61.03	13.1mi
31 Jul	Glasgow Parkrun SB	22:06	63.09	5km
3 Jul	Glasgow Parkrun	22:07	63.04	5km
20 Jun	Men's Health Forum Scotland 10k SB	46:42	60.55	10km
5 Jun	Glasgow Parkrun	22:32	61.88	5km
22 May	Glasgow Parkrun	23:02	60.53	5km
2009		Result	WAVA	Distance
26 Jul	Inverclyde Leisure 5K SB	23:32	58.80	5km
19 Apr	Lochaber Marathon SB	4:22:23	48.94	26.2mi
8 Mar	Balloch to Clydebank Half-Marathon SB	1:41:58	60.06	13.1mi
2008		Result	WAVA	Distance
23 Nov	Strathaven Run With the Wind 10K SB	46:37	59.70	10km
27 Apr	Lochaber Marathon SB	3:56:17	53.90	26.2mi
2007		Result	WAVA	Distance
2 Sep	Great Scottish Run Half Marathon SB	1:45:46	56.96	13.1mi
22 Jul	inverclyde ardgowen hospice 5k SB	21:48	62.53	5km
24 Jun	East Kilbride 10K	47:55	57.63	10km
17 Jun	Men's Health Forum Scotland 10k SB	47:23	58.27	10km
29 Apr	Barrhead 5K	22:30	60.59	5km
22 Apr	North Glasgow 5K	23:50	57.20	5km
2006		Result	WAVA	Distance
18 Jun	Men's Health Forum Scotland 10k SB	54:15	50.50	10km
2005		Result	WAVA	Distance
25 Sep	Greenock Anthony Nolan Trust 5k SB	25:12	53.31	5km
4 Sep	Great Scottish Run 10K SB	53:41	50.67	10km
8 May	Greenock Ardgowan Hospice 5K	26:26	50.82	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	58	65	89	102	75	0	0	0	0	0	0	0	389
2022	90	133	200	249	150	47	106	57	61	55	51	28	1226
2021	107	63	69	86	152	141	200	164	73	50	35	38	1177
2020	100	65	58	61	143	155	162	151	139	125	125	87	1371
2019	108	129	171	161	99	113	72	72	59	56	65	54	1158
2018	0	0	12	8	0	0	8	0	0	0	0	0	28
2018	8	22	41	40	51	67	72	83	86	89	42	63	663
2018	7	0	0	0	0	0	0	0	0	0	0	0	7
2017	72	114	144	200	61	47	89	109	58	79	107	70	1150
2017	0	0	0	0	0	0	0	0	0	0	0	8	8
2016	87	87	125	175	138	62	73	96	104	114	103	115	1280
2016	0	7	13	2	0	2	0	0	0	0	0	0	24
2015	29	66	165	126	125	47	72	67	78	74	72	101	1021
2014	44	34	31	42	62	75	114	88	125	46	60	24	745
2013	5	19	24	36	34	53	132	143	93	21	41	39	639
2012	38	45	37	51	58	25	17	27	12	25	34	6	375
2012	0	0	8	4	0	0	6	0	0	0	0	0	18
2011	20	7	44	58	30	85	133	148	79	48	34	20	707
2011	0	10	17	26	15	4	18	0	0	0	0	0	90
2010	45	52	49	64	73	93	119	146	90	83	32	14	860
2010	14	7	13	21	12	10	2	14	10	10	0	0	113
2009	112	119	123	67	21	31	32	37	23	27	16	9	616
2008	44	72	127	87	25	15	58	48	46	53	31	32	639
2007	54	59	58	63	67	69	91	83	48	54	55	33	734
2006	25	37	49	39	43	47	33	33	40	56	66	38	505
2006	0	0	0	17	9	0	0	0	0	0	0	0	26
2005	0	0	0	14	24	26	41	48	29	25	28	16	251

Mon 1st May May 1	Tue 2nd May May 2	Wed 3rd May May 3	Thu 4th May May 4	Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7
0mi, 10:00 Cross - Bodyweight Fit Add a comment	3.1mi, 29:50 Run - Easy Split Summary === 1) 1km - 5:55(5:55/km) 137/153bpm [811b/km] 57cal 10.14/10.98kmph 2) 1km - 6:06(6:06/km) 152/160bpm [927b/km] 67cal 9.84/10.52kmph 3) 1km - 5:45(5:45/km) 147/159bpm [846b/km] 60cal 10.43/10.81kmph 4) 1km - 5:52(5:52/km) 142/156bpm [834b/km] 57cal 10.22/11.08kmph 5) 1km - 6:03(6:03/km) 148/161bpm [895b/km] 62cal 9.93/10.81kmph 6) 0.03km - 8(5:15/km) 147/147bpm [771b/km] 1cal 11.44/9.61kmph Add a comment	0.8mi, 7:18 Run - Warm Down Split Summary === 1) 1km - 6:02(6:02/km) 151/160bpm [910b/km] 66cal 9.95/10.81kmph 2) 0.21km - 1:16(6:00/km) 157/159bpm [943b/km] 14cal 9.99/10.35kmph Add a comment 1.9mi, 12:06 Run - Time Trial Split Summary === 1) 1km - 3:53(3:53/km) 135/147bpm [523b/km] 37cal 15.47/18.34kmph 2) 1km - 4:04(4:04/km) 147/154bpm [597b/km] 44cal 14.77/14.91kmph 3) 1km - 4:08(4:08/km) 163/180bpm [675b/km] 49cal 14.49/14.85kmph 4) 0.01km - 2(3:15/km) 175/175bpm [568b/km] 18.49/14.88kmph Add a comment 0.4mi, 4:35 Run - Strides Split Summary === 1) 0.58km - 4:35(7:51/km) 131/146bpm [1029b/km] 40cal 7.64/18.34kmph Add a comment 0.3mi, 5:58 Run - Drills Split Summary === 1) 0.51km - 5:58(11:42/km) 139/159bpm [1627b/km] 58cal 5.12/10.55kmph Add a comment 1.6mi, 14:13 Run - Warm Up Split Summary === 1) 1km - 5:50(5:50/km) 146/167bpm [853b/km] 61cal 10.27/11.12kmph 2) 1km - 5:36(5:36/km) 154/173bpm [863b/km] 61cal 10.7/11.22kmph 3) 0.5km - 2:46(5:30/km) 139/149bpm [766b/km] 25cal 10.89/11.08kmph Add a comment	0mi, 10:00 Cross - Bodyweight Fit Add a comment 0.3mi, 5:01 Run - Drills Split Summary === 1) 0.51km - 5:01(9:55/km) 140/158bpm [1389b/km] 50cal 6.05/13.77kmph Add a comment 3.7mi, 34:26 Run - Easy Split Summary === 1) 1km - 5:45(5:45/km) 131/150bpm [752b/km] 54cal 10.45/10.92kmph 2) 1km - 5:43(5:43/km) 146/164bpm [834b/km] 61cal 10.5/10.88kmph 3) 1km - 5:36(5:36/km) 145/150bpm [813b/km] 59cal 10.7/11.05kmph 4) 1km - 5:49(5:49/km) 152/169bpm [883b/km] 64cal 10.33/11.02kmph 5) 1km - 5:55(5:55/km) 150/157bpm [886b/km] 64cal 10.15/10.92kmph 6) 1km - 5:35(5:35/km) 153/159bpm [855b/km] 61cal 10.74/11.52kmph 7) 0.01km - 4(5:00/km) 157/158bpm [786b/km] 11.99/11.15kmph Add a comment	-	3.1mi, 30:53 Run - Easy Split Summary === 1) 1km - 6:36(6:36/km) 143/159bpm [944b/km] 69cal 9.08/9.77kmph 2) 1km - 6:14(6:14/km) 136/148bpm [847b/km] 59cal 9.63/10.18kmph 3) 1km - 6:03(6:03/km) 138/147bpm [834b/km] 57cal 9.93/10.65kmph 4) 1km - 5:59(5:59/km) 142/147bpm [850b/km] 60cal 10.03/10.55kmph 5) 1km - 6:00(6:00/km) 145/153bpm [870b/km] 61cal 10/11.39kmph 6) 0.01km - 2(5:11/km) 152/152bpm [787b/km] 11.59/9.81kmph Add a comment	0.5mi, 6:01 Run - Strides Split Summary === 1) 0.01km - 7(13:51/km) 129/129bpm [1787b/km] 4.33/4.17kmph 2) 0.09km - 20(3:38/km) 132/146bpm [480b/km] 3cal 16.5/18.24kmph 3) 0.06km - 46(13:47/km) 145/151bpm [1999b/km] 8cal 4.35/18.17kmph 4) 0.09km - 19(3:31/km) 138/147bpm [485b/km] 3cal 17.07/19.41kmph 5) 0.07km - 1:00(14:54/km) 148/157bpm [2205b/km] 10cal 4.02/18.64kmph 6) 0.1km - 20(3:29/km) 139/150bpm [484b/km] 3cal 17.22/19.05kmph 7) 0.08km - 1:28(18:41/km) 140/159bpm [2617b/km] 14cal 3.21/18.78kmph 8) 0.09km - 19(3:31/km) 127/142bpm [447b/km] 2cal 17.06/19.79kmph 9) 0.05km - 57(19:19/km) 149/155bpm [2877b/km] 10cal 3.11/18.64kmph 10) 0.09km - 20(3:38/km) 143/148bpm [519b/km] 3cal 16.53/19.38kmph 11) 0.02km - 4(4:32/km) 152/153bpm [688b/km] 1cal 13.25/18.17kmph Add a comment 10.2mi, 1:31:11 Run - Medium Long Run Split Summary === 1) 1km - 6:47(6:47/km) 147/167bpm [998b/km] 72cal 8.84/11.05kmph 2) 1km - 5:33(5:33/km) 156/166bpm [867b/km] 64cal 10.8/11.15kmph 3) 1km - 5:25(5:25/km) 158/169bpm [855b/km] 63cal 11.09/11.72kmph 4) 1km - 5:24(5:24/km) 160/162bpm [863b/km] 63cal 11.12/11.72kmph 5) 1km - 5:18(5:18/km) 159/163bpm [842b/km] 61cal 11.33/11.59kmph 6) 1km - 5:25(5:25/km) 153/163bpm [828b/km] 58cal 11.08/11.69kmph 7) 1km - 5:23(5:23/km) 157/159bpm [845b/km] 61cal 11.14/11.52kmph 8) 1km - 5:32(5:32/km) 152/161bpm [840b/km] 56cal 10.85/11.66kmph 9) 1km - 5:37(5:37/km) 153/164bpm [858b/km] 56cal 10.7/11.86kmph 10) 1km - 5:31(5:31/km) 151/153bpm [833b/km] 55cal 10.88/11.35kmph 11) 1km - 5:30(5:30/km) 156/161bpm [858b/km] 60cal 10.91/11.29kmph 12) 1km - 5:17(5:17/km) 156/161bpm [824b/km] 57cal 11.36/11.99kmph 13) 1km - 5:30(5:30/km) 156/161bpm [857b/km] 58cal 10.92/11.29kmph 14) 1km - 5:24(5:24/km) 155/160bpm [837b/km] 54cal 11.12/11.46kmph 15) 1km - 5:32(5:32/km) 149/158bpm [824b/km] 44cal 10.85/11.32kmph 16) 1km - 5:31(5:31/km) 151/155bpm [832b/km] 45cal 10.89/11.56kmph 17) 0.46km - 2:35(5:35/km) 151/153bpm [843b/km] 21cal 10.75/11.49kmph Add a comment
Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14
0.7mi, 9:47 Run - Strides Split Summary === 1) 0.01km - 8(20:41/km) 132/133bpm [2730b/km] 2.9/0kmph 2) 0.05km - 14(4:37/km) 130/131bpm [600b/km] 2cal 12.99/15.32kmph 3) 0.11km - 1:47(15:39/km) 141/162bpm [2207b/km] 18cal 3.83/15.25kmph 4) 0.04km - 14(5:04/km) 125/127bpm [633b/km] 1cal 11.85/14.95kmph 5) 0.1km - 1:39(15:42/km) 140/159bpm [2198b/km] 16cal 3.82/15.35kmph 6) 0.05km - 14(4:33/km) 123/125bpm [559b/km] 1cal 13.2/14.91kmph 7) 0.1km - 2:08(20:53/km) 136/163bpm [2840b/km] 19cal 2.87/14.85kmph 8) 0.06km - 15(4:13/km) 127/130bpm [535b/km] 2cal 14.23/16.12kmph 9) 0.53km - 3:09(5:58/km) 154/164bpm [920b/km] 35cal 10.05/15.79kmph Add a comment 3.1mi, 29:04 Run - Hill Work Split Summary === 1) 1km - 6:22(6:22/km) 147/166bpm [936b/km] 68cal 9.42/11.08kmph 2) 1km - 5:44(5:44/km) 159/163bpm [912b/km] 67cal 10.46/11.29kmph 3) 1km - 5:34(5:34/km) 163/175bpm [908b/km] 66cal 10.77/11.79kmph 4) 1km - 5:37(5:37/km) 165/175bpm [926b/km] 67cal 10.69/12.09kmph 5) 1km - 5:35(5:35/km) 157/164bpm [876b/km] 63cal 10.75/11.52kmph 6) 0.04km - 12(5:09/km) 161/161bpm [830b/km] 2cal 11.64/11.46kmph Add a comment	0mi, 10:00 Cross - Bodyweight Fit Add a comment	0.6mi, 6:00 Run - Warm Down Split Summary === 1) 1km - 5:51(5:51/km) 152/160bpm [890b/km] 66cal 10.25/11.05kmph 2) 0.02km - 9(5:58/km) 157/157bpm [937b/km] 1cal 10.06/10.55kmph Add a comment 3.8mi, 33:16 Run - Paarlaufs Split Summary === 1) 0.49km - 1:49(3:43/km) 117/133bpm [435b/km] 13cal 16.15/17.4kmph 2) 0.22km - 2:00(9:08/km) 129/138bpm [1179b/km] 18cal 6.57/15.89kmph 3) 0.49km - 1:53(3:51/km) 124/132bpm [476b/km] 15cal 15.62/17.03kmph 4) 0.22km - 2:00(8:58/km) 138/158bpm [1237b/km] 19cal 6.69/15.08kmph 5) 0.49km - 1:52(3:50/km) 161/177bpm [617b/km] 22cal 15.65/17.1kmph 6) 0.21km - 2:00(9:18/km) 157/180bpm [1461b/km] 23cal 6.45/15.25kmph 7) 0.5km - 1:53(3:47/km) 165/180bpm [624b/km] 22cal 15.87/16.89kmph 8) 0.22km - 2:02(9:21/km) 155/180bpm [1450b/km] 22cal 6.42/15.48kmph 9) 0.48km - 1:52(3:53/km) 170/182bpm [661b/km] 23cal 15.44/17.13kmph 10) 0.22km - 2:04(9:34/km) 159/182bpm [1521b/km] 23cal 6.27/14.98kmph 11) 0.49km - 1:54(3:51/km) 167/180bpm [644b/km] 23cal 15.57/17kmph 12) 0.21km - 2:03(9:42/km) 155/181bpm [1503b/km] 21cal 6.19/14.95kmph 13) 0.49km - 1:57(3:57/km) 167/181bpm [660b/km] 23cal 15.18/15.92kmph 14) 0.21km - 2:07(9:58/km) 158/181bpm [1576b/km] 23cal 6.02/14.88kmph 15) 0.49km - 1:54(3:54/km) 168/182bpm [655b/km] 22cal 15.38/16.33kmph 16) 0.21km - 2:01(9:31/km) 156/183bpm [1484b/km] 21cal 6.31/15.08kmph 17) 0.48km - 1:51(3:49/km) 172/183bpm [656b/km] 23cal 15.72/18.21kmph 18) 0.02km - 4(3:43/km) 182/183bpm [676b/km] 1cal 16.14/15.28kmph Add a comment 0.4mi, 4:39 Run - Strides Split Summary === 1) 0.57km - 4:39(8:13/km) 128/145bpm [1052b/km] 40cal 7.3/18.91kmph Add a comment 0.5mi, 7:38 Run - Drills Split Summary === 1) 0.73km - 7:38(10:26/km) 132/150bpm [1378b/km] 67cal 5.75/13.74kmph Add a comment 1mi, 8:39 Run - Warm Up Split Summary === 1) 1km - 5:43(5:43/km) 139/147bpm [796b/km] 58cal 10.48/11.32kmph 2) 0.54km - 2:56(5:28/km) 151/155bpm [825b/km] 32cal 10.98/11.42kmph Add a comment	6mi, 1:00:17 Run - Easy Split Summary === 1) 1km - 6:38(6:38/km) 141/150bpm [936b/km] 69cal 9.04/9.64kmph 2) 1km - 6:46(6:46/km) 141/157bpm [955b/km] 69cal 8.86/9.98kmph 3) 1km - 6:29(6:29/km) 137/152bpm [888b/km] 61cal 9.26/9.94kmph 4) 1km - 6:15(6:15/km) 133/149bpm [832b/km] 54cal 9.59/10.48kmph 5) 1km - 6:17(6:17/km) 135/150bpm [849b/km] 55cal 9.55/11.08kmph 6) 1km - 5:59(5:59/km) 138/143bpm [825b/km] 53cal 10.04/10.35kmph 7) 1km - 5:48(5:48/km) 143/147bpm [829b/km] 57cal 10.35/10.65kmph 8) 1km - 5:51(5:51/km) 145/151bpm [847b/km] 59cal 10.27/10.52kmph 9) 1km - 5:58(5:58/km) 145/149bpm [865b/km] 58cal 10.06/10.58kmph 10) 0.71km - 4:17(6:01/km) 144/150bpm [867b/km] 40cal 9.97/10.68kmph Add a comment	0mi, 10:00 Cross - Bodyweight Fit Add a comment	0.9mi, 8:07 Run - Warm Down Split Summary === 1) 1km - 5:28(5:28/km) 163/171bpm [890b/km] 65cal 10.99/11.56kmph 2) 0.46km - 2:39(5:46/km) 164/170bpm [947b/km] 32cal 10.39/10.95kmph Add a comment 1.6mi, 16:23 Run - Intervals Split Summary === 1) 0.01km - 8(25:03/km) 121/122bpm [3031b/km] 2.39/3.76kmph 2) 0.2km - 43(3:39/km) 142/166bpm [517b/km] 7cal 16.47/17.47kmph 3) 0.08km - 1:02(13:20/km) 161/171bpm [2147b/km] 12cal 4.5/16.76kmph 4) 0.19km - 41(3:38/km) 151/166bpm [548b/km] 7cal 16.54/17.33kmph 5) 0.07km - 1:01(14:08/km) 159/170bpm [2246b/km] 12cal 4.25/16.69kmph 6) 0.2km - 43(3:35/km) 149/170bpm [533b/km] 7cal 16.78/17.67kmph 7) 0.08km - 1:02(13:35/km) 165/176bpm [2241b/km] 12cal 4.42/17.37kmph 8) 0.19km - 39(3:23/km) 154/172bpm [520b/km] 7cal 17.76/18.81kmph 9) 0.1km - 1:05(10:33/km) 165/176bpm [1740b/km] 13cal 5.69/18.37kmph 10) 0.2km - 43(3:37/km) 162/173bpm [585b/km] 8cal 16.62/17.47kmph 11) 0.07km - 1:01(14:57/km) 167/177bpm [2495b/km] 12cal 4.01/16.86kmph 12) 0.19km - 41(3:32/km) 156/171bpm [551b/km] 7cal 16.97/18.04kmph 13) 0.07km - 1:01(13:38/km) 164/173bpm [2235b/km] 12cal 4.4/17.8kmph 14) 0.2km - 41(3:31/km) 156/173bpm [548b/km] 7cal 17.09/17.7kmph 15) 0.06km - 1:02(16:25/km) 169/178bpm [2775b/km] 13cal 3.65/17.43kmph 16) 0.19km - 41(3:33/km) 158/172bpm [561b/km] 7cal 16.89/17.8kmph 17) 0.08km - 1:02(13:17/km) 166/176bpm [2205b/km] 13cal 4.52/17.4kmph 18) 0.19km - 41(3:38/km) 157/173bpm [570b/km] 7cal 16.53/17.47kmph 19) 0.06km - 1:00(16:49/km) 168/175bpm [2827b/km] 12cal 3.57/16.83kmph 20) 0.19km - 42(3:47/km) 155/169bpm [587b/km] 7cal 15.83/16.43kmph 21) 0.02km - 3(3:12/km) 170/171bpm [544b/km] 1cal 18.76/16.29kmph Add a comment 0.3mi, 5:34 Run - Drills Split Summary === 1) 0.54km - 5:34(10:14/km) 141/159bpm [1443b/km] 57cal 5.86/10.98kmph Add a comment 1mi, 8:26 Run - Warm Up Split Summary === 1) 1km - 5:32(5:32/km) 141/157bpm [780b/km] 57cal 10.84/12.63kmph 2) 0.53km - 2:54(5:28/km) 156/158bpm [852b/km] 33cal 10.99/10.92kmph Add a comment	0.3mi, 5:28 Run - Drills Split Summary === 1) 0.45km - 5:28(12:06/km) 142/155bpm [1719b/km] 56cal 4.96/12.97kmph Add a comment 4.5mi, 39:31 Run - Easy Split Summary === 1) 1km - 5:42(5:42/km) 144/159bpm [822b/km] 60cal 10.52/10.98kmph 2) 1km - 5:35(5:35/km) 157/161bpm [876b/km] 65cal 10.75/11.15kmph 3) 1km - 5:32(5:32/km) 157/160bpm [868b/km] 64cal 10.86/11.12kmph 4) 1km - 5:25(5:25/km) 157/160bpm [851b/km] 63cal 11.07/11.69kmph 5) 1km - 5:23(5:23/km) 156/159bpm [841b/km] 62cal 11.13/11.25kmph 6) 1km - 5:25(5:25/km) 153/158bpm [829b/km] 59cal 11.08/12.33kmph 7) 1km - 5:16(5:16/km) 155/159bpm [816b/km] 59cal 11.4/11.82kmph 8) 0.21km - 1:13(5:46/km) 161/165bpm [928b/km] 14cal 10.4/11.69kmph Add a comment
Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21
0mi, 10:00 Cross - Bodyweight Fit Add a comment	-	0.8mi, 7:19 Run - Warm Down Split Summary === 1) 1km - 5:53(5:53/km) 153/164bpm [900b/km] 66cal 10.2/10.88kmph 2) 0.23km - 1:26(6:15/km) 153/157bpm [957b/km] 16cal 9.59/10.45kmph Add a comment 3.4mi, 39:23 Run - Intervals Split Summary === 1) 0.73km - 2:51(3:53/km) 155/176bpm [602b/km] 31cal 15.44/16.69kmph 2) 0.22km - 4:23(19:44/km) 128/173bpm [2527b/km] 33cal 3.04/14.98kmph 3) 0.72km - 2:50(3:58/km) 142/153bpm [562b/km] 28cal 15.16/17.23kmph 4) 0.22km - 4:26(20:29/km) 132/164bpm [2703b/km] 37cal 2.93/14.78kmph 5) 0.72km - 2:50(3:56/km) 142/148bpm [559b/km] 28cal 15.25/17.77kmph 6) 0.27km - 4:27(16:41/km) 125/140bpm [2086b/km] 25cal 3.6/15.02kmph 7) 0.72km - 2:50(3:56/km) 138/147bpm [543b/km] 25cal 15.24/17.67kmph 8) 0.22km - 4:28(20:04/km) 128/150bpm [2568b/km] 29cal 2.99/15.12kmph 9) 0.72km - 2:51(3:57/km) 128/139bpm [506b/km] 19cal 15.17/16.66kmph 10) 0.22km - 4:27(20:22/km) 125/144bpm [2546b/km] 23cal 2.94/15.42kmph 11) 0.72km - 2:57(4:05/km) 161/179bpm [658b/km] 33cal 14.67/15.62kmph 12) 0.01km - 3(3:28/km) 170/170bpm [589b/km] 17.31/14.51kmph Add a comment 0.4mi, 5:02 Run - Strides Split Summary === 1) 0.61km - 5:02(8:18/km) 128/144bpm [1062b/km] 44cal 7.23/20.32kmph Add a comment 0.4mi, 7:13 Run - Drills Split Summary === 1) 0.65km - 7:13(11:03/km) 145/164bpm [1602b/km] 75cal 5.43/13.17kmph Add a comment 1.6mi, 14:25 Run - Warm Up Split Summary === 1) 1km - 5:56(5:56/km) 159/173bpm [945b/km] 68cal 10.1/10.65kmph 2) 1km - 5:39(5:39/km) 172/182bpm [973b/km] 73cal 10.61/10.98kmph 3) 0.52km - 2:50(5:28/km) 168/182bpm [917b/km] 35cal 10.99/11.22kmph Add a comment	-	-	3.1mi, 29:00 Run - Easy Split Summary === 1) 1km - 5:54(5:54/km) 144/155bpm [851b/km] 61cal 10.16/11.76kmph 2) 1km - 5:44(5:44/km) 145/153bpm [832b/km] 61cal 10.45/10.92kmph 3) 1km - 5:43(5:43/km) 141/148bpm [806b/km] 57cal 10.49/11.08kmph 4) 1km - 5:42(5:42/km) 143/148bpm [816b/km] 58cal 10.52/11.22kmph 5) 1km - 5:46(5:46/km) 145/150bpm [835b/km] 59cal 10.42/11.22kmph 6) 0.03km - 11(6:46/km) 143/143bpm [967b/km] 1cal 8.87/10.41kmph Add a comment	6.2mi, 46:58 Run - Race Split Summary === 1) 1km - 4:21(4:21/km) 114/134bpm [497b/km] 31cal 13.77/15.96kmph 2) 1km - 4:48(4:48/km) 135/139bpm [648b/km] 47cal 12.5/13.13kmph 3) 1km - 5:00(5:00/km) 147/177bpm [735b/km] 55cal 12.01/13.3kmph 4) 1km - 4:56(4:56/km) 176/180bpm [870b/km] 66cal 12.15/13.94kmph 5) 1km - 4:39(4:39/km) 176/178bpm [819b/km] 61cal 12.89/14.01kmph 6) 1km - 4:37(4:37/km) 177/183bpm [817b/km] 62cal 12.99/14.58kmph 7) 1km - 4:43(4:43/km) 178/184bpm [840b/km] 64cal 12.71/13.77kmph 8) 1km - 4:49(4:49/km) 177/179bpm [852b/km] 64cal 12.47/13.74kmph 9) 1km - 4:33(4:33/km) 176/179bpm [802b/km] 60cal 13.17/14.51kmph 10) 0.93km - 4:30(4:51/km) 177/180bpm [860b/km] 60cal 12.35/13.1kmph Add a comment
Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28
-	-	0.8mi, 7:21 Run - Warm Down Split Summary === 1) 1km - 5:32(5:32/km) 159/165bpm [880b/km] 66cal 10.85/12.77kmph 2) 0.29km - 1:49(6:13/km) 159/162bpm [989b/km] 21cal 9.64/10.41kmph Add a comment 2.7mi, 32:07 Run - Intervals Split Summary === 1) 0.55km - 2:01(3:40/km) 132/156bpm [484b/km] 18cal 16.35/17.3kmph 2) 0.21km - 3:53(18:50/km) 126/154bpm [2374b/km] 31cal 3.19/4.94kmph 3) 0.54km - 1:59(3:41/km) 151/167bpm [555b/km] 21cal 16.32/17.7kmph 4) 0.25km - 4:00(16:11/km) 136/171bpm [2201b/km] 35cal 3.71/16.43kmph 5) 0.54km - 2:00(3:42/km) 134/146bpm [495b/km] 18cal 16.25/17.33kmph 6) 0.24km - 4:00(16:50/km) 135/161bpm [2273b/km] 35cal 3.56/16.46kmph 7) 0.53km - 1:59(3:46/km) 155/176bpm [584b/km] 21cal 15.92/17.64kmph 8) 0.23km - 4:01(17:14/km) 139/179bpm [2395b/km] 33cal 3.48/15.92kmph 9) 0.52km - 2:00(3:50/km) 162/178bpm [622b/km] 22cal 15.62/17kmph 10) 0.22km - 3:59(18:26/km) 139/176bpm [2562b/km] 31cal 3.25/15.89kmph 11) 0.52km - 2:00(3:52/km) 158/180bpm [610b/km] 22cal 15.55/16.89kmph 12) 0.02km - 14(11:03/km) 179/179bpm [1977b/km] 3cal 5.43/15.55kmph Add a comment 0.3mi, 3:33 Run - Strides Split Summary === 1) 0.47km - 3:33(7:35/km) 123/140bpm [932b/km] 28cal 7.92/19.14kmph Add a comment 0.4mi, 6:30 Run - Drills Split Summary === 1) 0.56km - 6:30(11:34/km) 139/153bpm [1608b/km] 64cal 5.19/12.19kmph Add a comment 0.9mi, 8:15 Run - Warm Up Split Summary === 1) 1km - 5:40(5:40/km) 135/147bpm [765b/km] 56cal 10.59/11.25kmph 2) 0.48km - 2:35(5:22/km) 149/151bpm [800b/km] 29cal 11.17/11.52kmph Add a comment	-	3.6mi, 32:49 Run - Easy Split Summary === 1) 1km - 5:43(5:43/km) 136/147bpm [779b/km] 58cal 10.48/11.76kmph 2) 1km - 5:47(5:47/km) 152/162bpm [880b/km] 67cal 10.36/11.39kmph 3) 1km - 5:37(5:37/km) 147/157bpm [824b/km] 60cal 10.7/11.42kmph 4) 1km - 5:40(5:40/km) 156/159bpm [883b/km] 66cal 10.6/11.12kmph 5) 1km - 5:32(5:32/km) 152/159bpm [842b/km] 62cal 10.84/11.12kmph 6) 0.75km - 4:30(6:01/km) 149/155bpm [896b/km] 48cal 9.98/10.58kmph Add a comment	-	-

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