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Abi G F40

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Mileage

Training

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Team Milton Keynes, Redway Runners

Races
4
Miles
15637
Miles
65
Miles
2181
WAVA
59.81%
Half
1:50:24
20M
2:59:26
Mara
4:00:38

Groups

This user is a member of GPS Users, Swimmers

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Dist	Race	Best	Pace	WAVA	Races	2010
13.1mi	Nike Milton Keynes Half Marathon13.1mi	1:50:24	8:26	59.81	2	1:50:24
20mi	Oakley 2020mi	2:59:26	8:58	56.95	1	2:59:26
26.2mi	Edinburgh Marathon26.2mi	4:00:38	9:11	56.47	1	4:00:38

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	236	151	0	0	0	0	0	0	0	0	0	0	386
2018	146	103	182	159	231	249	275	254	190	177	206	211	2383
2018	2	5	18	0	9	13	0	0	2	0	0	0	48
2018	4.7	0.6	0	0	0.5	0.8	0	0	0	0	0.1	0	6.7
2017	196	159	174	171	206	168	198	195	171	204	181	233	2256
2017	0	0	0	6	9	20	0	0	4	8	7	67	121
2017	0	0	0.1	0	0	1.1	0	0.3	0	0	0.2	1.4	3.1
2016	169	221	226	161	234	221	223	239	209	218	194	212	2526
2016	0	0	0	6	6	5	0	0	0	0	0	0	17
2016	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2015	194	200	244	136	130	162	144	178	186	176	174	180	2105
2015	0	0	9	8	0	0	0	0	0	0	0	5	22
2014	136	200	132	205	100	122	105	162	161	123	142	147	1733
2014	0	0	0	13	45	0	18	0	0	0	0	0	76
2014	2.4	0	0.8	0	0	0	0	0	0	0	0	0	3.1
2013	156	144	151	130	197	133	130	100	131	216	199	124	1812
2013	28	0	30	22	53	0	32	25	20	0	0	0	210
2013	4.1	2.7	0.9	0	1.3	1.1	0	0	0	0.6	1.5	0.6	12.9
2012	7	12	68	118	120	181	252	12	34	138	192	122	1255
2012	27	33	37	21	34	167	107	273	142	65	0	28	936
2012	1.5	2.5	5.9	5.3	3.2	0.2	0	7.6	0.2	0	2.2	2.4	31
2011	107	64	95	146	133	127	72	57	48	52	44	25	968
2011	17	3	49	70	57	46	63	87	109	85	97	44	726
2011	0	0	0	0	1	0.6	0	0	1.5	2.2	0.9	1.4	7.6
2010	0	0	0	0	0	0	0	0	0	18	102	84	204
2010	0	0	0	0	0	0	0	0	0	0	16	11	26
2009	0	0	0	0	0	5	0	3	0	0	0	0	8

Sun 20th Jan Jan 20	Mon 21st Jan Jan 21	Tue 22nd Jan Jan 22	Wed 23rd Jan Jan 23	Thu 24th Jan Jan 24	Fri 25th Jan Jan 25	Sat 26th Jan Jan 26
2.3mi, 40:01 Running - Mimbling Afternoon walk in the chilly sun from Netley. Split Summary === 1) 1m - 18:21(18:21/m) 89/134bpm 100cal 3.27/3.78mph 2) 1m - 17:20(17:20/m) 77/95bpm 96cal 3.46/4.47mph 3) 0.26m - 4:20(16:35/m) 78/91bpm 22cal 3.62/4.61mph Add a comment 0mi, 50:01 Cross-Training - Bodyweight Fitn Runtastic workout 2 Jumping jacks Push ups Squats Beetles Extra workout - Fat Burn Rockstars Frog squats Wall pushes Side lunges Skier jumps Cross punches Split Summary === 1) 0m - 50:01(/m) 109/156bpm 344cal Add a comment 5mi, 42:00 Running - Easy Easy Solo Netley run trying to keep Hr low. Split Summary === 1) 1m - 8:46(8:46/m) 121/141bpm 84cal 6.84/7.58mph 2) 1m - 8:38(8:38/m) 129/145bpm 90cal 6.95/7.56mph 3) 1m - 8:13(8:13/m) 137/145bpm 95cal 7.3/8.54mph 4) 1m - 8:12(8:12/m) 140/150bpm 96cal 7.31/7.89mph 5) 1m - 7:59(7:59/m) 143/153bpm 95cal 7.52/8.45mph 6) 0.02m - 12(8:26/m) 149/151bpm 2cal 7.12/7.87mph Add a comment	4mi, 1:11:00 Running - Mimbling Walk with Dennis whilst Lucy was swimming. Split Summary === 1) 1m - 18:09(18:09/m) 76/97bpm 92cal 3.3/4.4mph 2) 1m - 17:30(17:30/m) 77/94bpm 95cal 3.43/4.61mph 3) 1m - 17:00(17:00/m) 79/98bpm 100cal 3.53/4.68mph 4) 1m - 17:42(17:42/m) 71/89bpm 98cal 3.39/4.42mph 5) 0.02m - 39(33:41/m) 82/88bpm 3cal 1.78/4.36mph Add a comment 0mi, 1:15:01 Cross-Training - Yoga Sweat Hot Mix Split Summary === 1) 0m - 1:15:01(/m) 58/95bpm 109cal Add a comment 4.1mi, 34:02 Running - Easy School run then extra Split Summary === 1) 1m - 8:52(8:52/m) 116/137bpm 78cal 6.76/7.53mph 2) 1m - 8:33(8:33/m) 128/144bpm 88cal 7.02/7.89mph 3) 1m - 8:14(8:14/m) 137/152bpm 93cal 7.29/7.97mph 4) 1m - 7:51(7:51/m) 137/148bpm 86cal 7.65/8.79mph 5) 0.07m - 32(7:48/m) 137/139bpm 5cal 7.69/8.1mph Add a comment	8.1mi, 1:03:01 Running - Intervals Early intervals with Dennis 15mins warm up 12 x 90 secs effort, 60secs easy recovery. Slightly longer warm down. Felt a bit funny to start but got in to it. Split Summary === 1) 1m - 8:27(8:27/m) 120/127bpm 80cal 7.11/7.99mph 2) 0.81m - 6:38(8:14/m) 124/132bpm 65cal 7.29/7.91mph 3) 0.22m - 1:31(6:57/m) 129/144bpm 15cal 8.64/8.89mph 4) 0.11m - 58(9:01/m) 137/146bpm 11cal 6.65/8.33mph 5) 0.2m - 1:31(7:24/m) 133/143bpm 16cal 8.11/8.83mph 6) 0.12m - 59(8:27/m) 134/142bpm 10cal 7.1/7.35mph 7) 0.22m - 1:31(6:53/m) 136/144bpm 17cal 8.71/8.93mph 8) 0.11m - 58(8:41/m) 139/144bpm 11cal 6.91/8.87mph 9) 0.21m - 1:31(7:05/m) 138/141bpm 17cal 8.47/9.2mph 10) 0.11m - 1:00(8:47/m) 138/144bpm 11cal 6.83/8.93mph 11) 0.21m - 1:31(7:23/m) 141/150bpm 18cal 8.12/8.87mph 12) 0.12m - 1:00(8:28/m) 144/151bpm 12cal 7.09/8.2mph 13) 0.22m - 1:29(6:50/m) 142/149bpm 18cal 8.79/8.91mph 14) 0.11m - 1:00(8:50/m) 144/150bpm 12cal 6.8/8.87mph 15) 0.22m - 1:31(6:48/m) 144/153bpm 18cal 8.82/9.1mph 16) 0.12m - 1:00(8:31/m) 151/158bpm 13cal 7.05/8.79mph 17) 0.22m - 1:30(6:44/m) 146/151bpm 19cal 8.9/9.31mph 18) 0.11m - 1:00(8:56/m) 154/158bpm 13cal 6.71/9.33mph 19) 0.22m - 1:31(6:53/m) 152/159bpm 20cal 8.72/8.95mph 20) 0.12m - 59(8:28/m) 154/159bpm 13cal 7.09/8.75mph 21) 0.22m - 1:31(6:46/m) 153/156bpm 20cal 8.87/9.89mph 22) 0.12m - 58(8:11/m) 153/156bpm 13cal 7.33/8.79mph 23) 0.23m - 1:31(6:42/m) 152/157bpm 20cal 8.96/9.31mph 24) 0.12m - 59(8:29/m) 152/156bpm 13cal 7.07/9.33mph 25) 0.24m - 1:32(6:29/m) 154/159bpm 20cal 9.25/9.43mph 26) 0.12m - 1:01(8:35/m) 157/160bpm 14cal 6.99/9.48mph 27) 1m - 7:55(7:55/m) 142/156bpm 87cal 7.58/9.18mph 28) 1m - 8:02(8:02/m) 147/155bpm 97cal 7.46/7.95mph 29) 0.25m - 1:58(7:59/m) 142/150bpm 19cal 7.52/7.78mph Add a comment	0mi, 42:01 Cross-Training - Core Runtastic core with some arms workout Split Summary === 1) 0m - 42:01(/m) 84/151bpm 182cal Add a comment 9mi, 1:20:02 Running - Medium Long Run Early run, meeting Kas for a few miles then solo home from Tattenhoe. Chilly morning but a nice easy pace. Split Summary === 1) 1m - 8:46(8:46/m) 131/146bpm 100cal 6.85/7.35mph 2) 1m - 8:51(8:51/m) 130/146bpm 94cal 6.77/8.31mph 3) 1m - 9:04(9:04/m) 122/137bpm 75cal 6.62/7.1mph 4) 1m - 9:16(9:16/m) 124/136bpm 78cal 6.47/6.97mph 5) 1m - 9:12(9:12/m) 125/136bpm 76cal 6.52/8.35mph 6) 1m - 9:36(9:36/m) 125/139bpm 73cal 6.25/6.82mph 7) 1m - 8:39(8:39/m) 128/146bpm 75cal 6.93/8.12mph 8) 1m - 8:20(8:20/m) 143/154bpm 100cal 7.2/7.62mph 9) 1m - 8:01(8:01/m) 143/152bpm 93cal 7.48/8.37mph 10) 0.03m - 15(7:47/m) 142/144bpm 2cal 7.71/7.78mph Add a comment	0mi, 17:06 Cross-Training - Core Runtastic core workout Split Summary === 1) 0m - 17:06(/m) 89/122bpm 80cal Add a comment 1.2mi, 10:01 Running - Warm Down Back home after Tempo session Split Summary === 1) 1m - 8:19(8:19/m) 155/162bpm 116cal 7.21/7.91mph 2) 0.21m - 1:42(7:58/m) 154/159bpm 23cal 7.54/7.97mph Add a comment 5.1mi, 36:01 Running - Tempo 5 miles at half marathon pace but actually more like 10k effort! Wasn’t feeling particularly motivated beforehand and was a bit apprehensive so it went better than I thought it might. Split Summary === 1) 1m - 7:08(7:08/m) 148/161bpm 96cal 8.42/9.33mph 2) 1m - 7:06(7:06/m) 162/168bpm 104cal 8.45/9.48mph 3) 1m - 7:13(7:13/m) 161/170bpm 105cal 8.31/9.06mph 4) 1m - 6:54(6:54/m) 167/173bpm 104cal 8.69/10.12mph 5) 1m - 7:00(7:00/m) 170/175bpm 108cal 8.57/9.87mph 6) 0.09m - 40(7:00/m) 172/173bpm 10cal 8.57/9.2mph Add a comment 1.3mi, 10:01 Running - Warm Up Warm up before Tempo run Split Summary === 1) 1m - 8:00(8:00/m) 132/149bpm 92cal 7.5/8.14mph 2) 0.27m - 2:01(7:29/m) 142/151bpm 25cal 8.01/8.58mph Add a comment	0mi, 1:00:01 Cross-Training - Yoga Sweat Studios Sweat Hot Classic lunchtime class Split Summary === 1) 0m - 1:00:01(/m) 62/99bpm 103cal Add a comment 0mi, 20:02 Cross-Training - Core Runtastic session with Dennis Core workout Split Summary === 1) 0m - 20:02(/m) 75/120bpm 58cal Add a comment 6.3mi, 54:01 Running - Recovery Run School run then extra around Firzton Lake With Dennis, trying to keep it easy but legs were really heavy as expected. Split Summary === 1) 1m - 9:04(9:04/m) 127/144bpm 95cal 6.62/8.33mph 2) 1m - 8:53(8:53/m) 121/137bpm 81cal 6.76/7.74mph 3) 1m - 8:20(8:20/m) 132/149bpm 91cal 7.19/8.56mph 4) 1m - 8:26(8:26/m) 139/146bpm 100cal 7.12/7.6mph 5) 1m - 8:33(8:33/m) 147/153bpm 110cal 7.02/7.41mph 6) 1m - 8:19(8:19/m) 149/158bpm 108cal 7.21/7.97mph 7) 0.31m - 2:27(8:02/m) 145/149bpm 30cal 7.47/7.91mph Add a comment	0mi, 26:12 Cross-Training - Circuits Runtastic workout in hotel room Hard work as totally knackered! Split Summary === 1) 0m - 26:12(/m) 95/138bpm 143cal Add a comment 0mi, 1:10:02 Cross-Training - Other Ninja Warrior session HR was much higher than recorded at times! Great fun. Split Summary === 1) 0m - 1:00:23(/m) 77/117bpm 188cal 2) 0m - 9:39(/m) 70/98bpm 20cal Add a comment 1.2mi, 12:35 Running - Warm Down With Alexa on her last lap so Rob could push on. She wanted to stop but I said let’s walk. We got going and decided to jog along and walk the hills. Got to the hill and she just kept powering on like a steam train! Great finish. Split Summary === 1) 1m - 11:13(11:13/m) 136/156bpm 131cal 5.35/7.95mph 2) 0.16m - 1:23(8:44/m) 144/150bpm 17cal 6.87/10.29mph Add a comment 3.1mi, 22:15 Running - parkrun Bedworth parkrun (near Coventry) On the way to Manchester with the Cissell’s and Kleanthous’s 2nd lady 21.45 but had to round up! Great morning all round with Piper smashing it and everyone else having good runs. Split Summary === 1) 1m - 7:01(7:01/m) 134/163bpm 81cal 8.56/9.93mph 2) 1m - 7:21(7:21/m) 166/176bpm 111cal 8.16/11.5mph 3) 1m - 7:08(7:08/m) 174/184bpm 114cal 8.42/11.31mph 4) 0.1m - 46(7:21/m) 171/181bpm 12cal 8.16/8.79mph Add a comment 1.1mi, 8:43 Running - Warm Up Before Bedworth parkrun Split Summary === 1) 1m - 8:18(8:18/m) 130/144bpm 95cal 7.23/8.22mph 2) 0.05m - 25(8:20/m) 125/128bpm 4cal 7.2/8.35mph Add a comment
Sun 27th Jan Jan 27	Mon 28th Jan Jan 28	Tue 29th Jan Jan 29	Wed 30th Jan Jan 30	Thu 31st Jan Jan 31	Fri 1st Feb Feb 1	Sat 2nd Feb Feb 2
16mi, 2:12:03 Running - Long Run From Manchester hotel First 6mile loop with Wendy Most of the same loop again then on to meet everyone at junior parkrun. Thought I’d only get 13/14 miles in but managed to round up supporting the kids at parkrun. They totally blitzed it 1st P, 2nd H, 6th L and 15th A! Supposed to be 16 miles in 2.16 but picked up the pace slightly as running late. Went much better than I though it might. Took a gel about 9/10miles in. Split Summary === 1) 1m - 8:50(8:50/m) 125/137bpm 94cal 6.79/7.78mph 2) 1m - 8:21(8:21/m) 126/137bpm 85cal 7.18/7.62mph 3) 1m - 8:30(8:30/m) 134/143bpm 94cal 7.06/7.68mph 4) 1m - 8:36(8:36/m) 128/138bpm 78cal 6.97/7.47mph 5) 1m - 8:25(8:25/m) 129/134bpm 76cal 7.13/8.41mph 6) 1m - 8:24(8:24/m) 137/146bpm 90cal 7.14/7.81mph 7) 1m - 7:59(7:59/m) 137/144bpm 84cal 7.52/9.12mph 8) 1m - 8:14(8:14/m) 142/157bpm 94cal 7.29/7.87mph 9) 1m - 8:13(8:13/m) 138/148bpm 82cal 7.3/8.45mph 10) 1m - 7:59(7:59/m) 138/144bpm 77cal 7.52/8.85mph 11) 1m - 8:04(8:04/m) 136/144bpm 69cal 7.44/8.33mph 12) 1m - 8:09(8:09/m) 138/143bpm 75cal 7.36/7.97mph 13) 1m - 7:55(7:55/m) 140/148bpm 75cal 7.58/8.35mph 14) 1m - 7:58(7:58/m) 143/159bpm 84cal 7.53/8.18mph 15) 1m - 8:10(8:10/m) 143/151bpm 84cal 7.35/8.27mph 16) 1m - 7:58(7:58/m) 152/159bpm 103cal 7.53/8.91mph 17) 0.04m - 17(7:34/m) 153/154bpm 3cal 7.92/7.95mph Add a comment	0mi, 52:00 Cross-Training - Circuits Runtastic workout then fitness Blender 10min core at Dennis’s house whilst Lucy was swimming. Split Summary === 1) 0m - 52:00(/m) 84/135bpm 206cal Add a comment 2.3mi, 20:01 Running - Recovery Run School run then loop back for Rob. Split Summary === 1) 1m - 9:10(9:10/m) 111/123bpm 78cal 6.54/7.33mph 2) 1m - 8:42(8:42/m) 124/138bpm 88cal 6.89/7.76mph 3) 0.26m - 2:08(8:13/m) 129/137bpm 22cal 7.3/7.53mph Add a comment 5.1mi, 43:01 Running - Recovery Run Before getting kids sorted. Legs not too bad. Split Summary === 1) 1m - 8:46(8:46/m) 124/139bpm 92cal 6.85/7.35mph 2) 1m - 8:35(8:35/m) 135/145bpm 102cal 6.99/7.53mph 3) 1m - 8:25(8:25/m) 134/142bpm 95cal 7.12/8.01mph 4) 1m - 8:24(8:24/m) 134/142bpm 88cal 7.14/7.83mph 5) 1m - 8:18(8:18/m) 131/144bpm 76cal 7.23/8.68mph 6) 0.07m - 33(7:33/m) 130/135bpm 4cal 7.94/7.99mph Add a comment	0mi, 1:01:01 Cross-Training - Yoga Sweat Hot Mix Yoga class Lunchtime 45min class Split Summary === 1) 0m - 1:01:01(/m) 56/84bpm 84cal Add a comment 0mi, 20:01 Cross-Training - Core Runtastic core workout Split Summary === 1) 0m - 20:01(/m) 70/116bpm 47cal Add a comment 8.1mi, 1:03:01 Running - Intervals Early intervals with Dennis from Stantonbury 15min warm up I did 3 x 8min tempo, 2min jog recovery Dennis did 10 x 2mins, 90s recovery. It worked really well and I did the last of Dennis’s reps with him as I’d finished. 15ish min warm down. Quite enjoyed that when I got going. Split Summary === 1) 1m - 8:33(8:33/m) 121/130bpm 85cal 7.02/7.87mph 2) 0.78m - 6:29(8:22/m) 128/134bpm 69cal 7.18/7.68mph 3) 1m - 7:08(7:08/m) 145/154bpm 93cal 8.42/8.91mph 4) 0.13m - 54(6:52/m) 157/159bpm 12cal 8.74/8.91mph 5) 0.23m - 1:58(8:29/m) 143/160bpm 24cal 7.07/8.58mph 6) 1m - 6:52(6:52/m) 152/160bpm 94cal 8.73/9.29mph 7) 0.18m - 1:13(6:51/m) 160/162bpm 17cal 8.76/9.16mph 8) 0.24m - 2:00(8:25/m) 149/162bpm 26cal 7.12/9.1mph 9) 1m - 6:53(6:53/m) 159/164bpm 99cal 8.72/9.46mph 10) 0.18m - 1:12(6:39/m) 165/168bpm 17cal 9.03/8.81mph 11) 0.23m - 2:01(8:39/m) 154/170bpm 27cal 6.94/8.85mph 12) 0.11m - 57(8:50/m) 133/143bpm 6cal 6.8/7.45mph 13) 0.3m - 2:02(6:48/m) 153/163bpm 25cal 8.83/8.87mph 14) 1m - 8:33(8:33/m) 136/162bpm 71cal 7.02/8.81mph 15) 0.73m - 6:16(8:38/m) 142/147bpm 65cal 6.95/7.64mph Add a comment	0mi, 1:10:01 Cross-Training - Yoga Sweat Hot Mix Morning 1hr yoga class Enjoyed that. Split Summary === 1) 0m - 1:10:01(/m) 68/105bpm 152cal Add a comment 0mi, 34:00 Cross-Training - Circuits Runtastic circuit workout Then 10min Fitness Blender core workout Split Summary === 1) 0m - 34:00(/m) 87/126bpm 147cal Add a comment 10.2mi, 1:30:01 Running - Medium Long Run Meet with Kas again for a few miles before final 4 miles solo Split Summary === 1) 1m - 9:04(9:04/m) 126/140bpm 99cal 6.61/7.12mph 2) 1m - 9:03(9:03/m) 119/137bpm 80cal 6.63/7.45mph 3) 1m - 8:49(8:49/m) 121/131bpm 75cal 6.8/7.41mph 4) 1m - 9:12(9:12/m) 121/130bpm 76cal 6.52/8.12mph 5) 1m - 9:14(9:14/m) 119/126bpm 66cal 6.5/7.49mph 6) 1m - 9:12(9:12/m) 122/131bpm 69cal 6.52/7.06mph 7) 1m - 8:43(8:43/m) 131/143bpm 85cal 6.88/7.41mph 8) 1m - 8:27(8:27/m) 129/143bpm 73cal 7.1/8.2mph 9) 1m - 8:32(8:32/m) 134/144bpm 83cal 7.04/8.12mph 10) 1m - 8:19(8:19/m) 132/148bpm 72cal 7.22/7.66mph 11) 0.18m - 1:26(7:57/m) 130/141bpm 11cal 7.54/7.72mph Add a comment	5.1mi, 41:01 Running - Hill Work Drive to Netley early for run Trying to find a few hills. Very chilly 🥶 but lovely morning and ok when I got going. Split Summary === 1) 1m - 8:47(8:47/m) 125/133bpm 94cal 6.83/8.12mph 2) 1m - 8:09(8:09/m) 136/148bpm 98cal 7.36/8.6mph 3) 1m - 7:57(7:57/m) 145/157bpm 102cal 7.55/8.95mph 4) 1m - 7:44(7:44/m) 153/165bpm 107cal 7.76/8.64mph 5) 1m - 7:37(7:37/m) 157/167bpm 108cal 7.88/9mph 6) 0.11m - 47(7:02/m) 163/165bpm 12cal 8.52/8.97mph Add a comment	0mi, 1:05:01 Cross-Training - Circuits With Dennis after a snowy run Runtastic workout Fire hydrants and donkey kicks seem to take ages! Fitness Blender Cardio kickboxing workout Split Summary === 1) 0m - 1:05:01(/m) 92/150bpm 332cal Add a comment 6.2mi, 54:01 Running - Progressive Snowy run with Dennis Sticking to Dennis’s plan Slow start for 15mins 15mins a bit quicker 15mins steady Mile cool down Hard going in the snow, considering the pace. Split Summary === 1) 1m - 9:18(9:18/m) 118/139bpm 87cal 6.45/7.1mph 2) 1m - 9:14(9:14/m) 127/138bpm 94cal 6.49/7.76mph 3) 1m - 8:50(8:50/m) 138/145bpm 105cal 6.79/8.04mph 4) 1m - 8:13(8:13/m) 146/154bpm 105cal 7.3/8.22mph 5) 1m - 8:17(8:17/m) 155/163bpm 114cal 7.24/7.72mph 6) 1m - 8:12(8:12/m) 150/162bpm 101cal 7.32/8.04mph 7) 0.24m - 1:57(8:01/m) 150/155bpm 25cal 7.49/7.83mph Add a comment	3.1mi, 25:50 Running - parkrun Rushmere parkrun in the snow Started with Heather but pushed on to catch Piper and Dennis. Split Summary === 1) 1m - 8:18(8:18/m) 137/154bpm 98cal 7.23/8.06mph 2) 1m - 8:24(8:24/m) 154/169bpm 113cal 7.14/8.31mph 3) 1m - 8:15(8:15/m) 161/173bpm 115cal 7.28/9.27mph 4) 0.12m - 54(7:27/m) 159/162bpm 12cal 8.05/8.85mph Add a comment 2.3mi, 21:01 Running - Warm Up With Dennis in the snow before parkrun Split Summary === 1) 1m - 9:46(9:46/m) 126/147bpm 102cal 6.14/7.12mph 2) 1m - 8:39(8:39/m) 131/142bpm 92cal 6.93/7.45mph 3) 0.28m - 2:35(9:08/m) 134/145bpm 26cal 6.57/7.35mph Add a comment
Sun 3rd Feb Feb 3	Mon 4th Feb Feb 4	Tue 5th Feb Feb 5	Wed 6th Feb Feb 6	Thu 7th Feb Feb 7	Fri 8th Feb Feb 8	Sat 9th Feb Feb 9
5mi, 42:05 Running - Long Run Long run part 2 Met Wendy and Don at RR U16’s session. Felt tough going after earlier miles. Slippy in places. Split Summary === 1) 1m - 8:31(8:31/m) 145/153bpm 109cal 7.04/7.64mph 2) 1m - 8:23(8:23/m) 146/156bpm 106cal 7.16/9.46mph 3) 1m - 8:32(8:32/m) 147/156bpm 108cal 7.03/7.89mph 4) 1m - 8:11(8:11/m) 151/156bpm 107cal 7.33/8.95mph 5) 1m - 8:22(8:22/m) 152/158bpm 108cal 7.17/7.91mph 6) 0.01m - 6(8:02/m) 152/153bpm 1cal 7.47/7.53mph Add a comment 12mi, 1:33:09 Running - Long Run Long run part 1 -4 when I set off but gorgeous out. Supposed to be doing a fast 13 miles but with conditions a bit slippy, icy and snowy, decided against it. Alternating steady and faster miles. Split Summary === 1) 1m - 8:19(8:19/m) 136/152bpm 99cal 7.22/8.1mph 2) 1m - 7:48(7:48/m) 147/160bpm 101cal 7.69/8.29mph 3) 1m - 8:17(8:17/m) 141/159bpm 94cal 7.24/7.95mph 4) 1m - 7:28(7:28/m) 152/160bpm 98cal 8.04/8.97mph 5) 1m - 7:55(7:55/m) 148/158bpm 100cal 7.58/8.52mph 6) 1m - 7:26(7:26/m) 158/165bpm 102cal 8.06/8.66mph 7) 1m - 8:06(8:06/m) 154/166bpm 104cal 7.4/8.6mph 8) 1m - 7:09(7:09/m) 158/162bpm 97cal 8.39/9.5mph 9) 1m - 7:52(7:52/m) 144/160bpm 70cal 7.63/9.35mph 10) 1m - 7:21(7:21/m) 159/182bpm 100cal 8.17/9.16mph 11) 1m - 8:01(8:01/m) 157/185bpm 100cal 7.49/9.14mph 12) 1m - 7:24(7:24/m) 161/167bpm 100cal 8.11/8.89mph 13) 0.01m - 4(9:37/m) 158/159bpm 6.24/7.6mph Add a comment	0mi, 1:05:01 Cross-Training - Yoga Sweat Hot Mix Yoga Lunchtime class Split Summary === 1) 0m - 1:05:01(/m) 58/91bpm 94cal Add a comment 0mi, 42:00 Cross-Training - Circuits Runtastic strength workout the Fitness Blender 10min core Split Summary === 1) 0m - 42:00(/m) 80/128bpm 140cal Add a comment 5.1mi, 43:01 Running - Recovery Run School run the extra. Legs heavy. Split Summary === 1) 1m - 8:36(8:36/m) 118/139bpm 79cal 6.97/7.72mph 2) 1m - 8:34(8:34/m) 131/141bpm 93cal 7/8.2mph 3) 1m - 8:32(8:32/m) 107/120bpm 52cal 7.04/9mph 4) 1m - 8:41(8:41/m) 122/138bpm 77cal 6.91/7.83mph 5) 1m - 8:06(8:06/m) 141/150bpm 97cal 7.4/8.56mph 6) 0.07m - 31(7:31/m) 130/133bpm 4cal 7.98/7.95mph Add a comment	0mi, 1:02:01 Cross-Training - Circuits Hotel room session Runtastic strength workout Runtastic 10min core Fitness Blender kickboxing Fitness Blender 10min core Split Summary === 1) 0m - 32:08(/m) 90/136bpm 148cal 2) 0m - 29:53(/m) 96/135bpm 155cal Add a comment 6.3mi, 50:11 Running - Intervals Before work from Leeds hotel 10min warm up 18 x 40s effort, 1min recovery 10min warm down, back up the hill! Foggy, damp, chilly morning, uninspiring route! A bit slippy in places. Split Summary === 1) 1m - 8:29(8:29/m) 128/140bpm 91cal 7.07/7.66mph 2) 0.19m - 1:32(8:12/m) 121/132bpm 14cal 7.32/7.51mph 3) 0.1m - 40(6:31/m) 129/132bpm 7cal 9.2/9.93mph 4) 0.12m - 1:00(8:30/m) 128/135bpm 10cal 7.06/9.16mph 5) 0.09m - 40(7:19/m) 135/148bpm 7cal 8.19/8.01mph 6) 0.11m - 1:00(8:50/m) 144/152bpm 12cal 6.79/7.95mph 7) 0.1m - 40(6:52/m) 132/136bpm 7cal 8.75/9.04mph 8) 0.12m - 1:00(8:27/m) 132/138bpm 10cal 7.1/8.77mph 9) 0.09m - 40(7:09/m) 136/145bpm 7cal 8.39/8.5mph 10) 0.11m - 1:00(8:42/m) 143/149bpm 12cal 6.89/8.5mph 11) 0.1m - 40(6:45/m) 135/138bpm 7cal 8.9/9.29mph 12) 0.12m - 1:00(8:39/m) 136/141bpm 11cal 6.94/9.04mph 13) 0.08m - 40(7:58/m) 139/149bpm 7cal 7.53/7.56mph 14) 0.11m - 1:00(8:53/m) 147/151bpm 13cal 6.76/7.56mph 15) 0.09m - 40(7:04/m) 144/146bpm 8cal 8.48/8.79mph 16) 0.12m - 1:00(8:39/m) 141/149bpm 12cal 6.94/8.54mph 17) 0.09m - 40(7:13/m) 139/146bpm 7cal 8.31/8.39mph 18) 0.11m - 1:00(8:48/m) 147/149bpm 13cal 6.82/8.45mph 19) 0.09m - 40(7:05/m) 147/150bpm 8cal 8.47/8.6mph 20) 0.11m - 1:00(9:11/m) 122/150bpm 7cal 6.53/8.6mph 21) 0.1m - 40(6:52/m) 130/137bpm 6cal 8.73/9.29mph 22) 0.12m - 1:00(8:01/m) 133/137bpm 10cal 7.48/8.68mph 23) 0.1m - 40(6:56/m) 135/140bpm 7cal 8.65/9.48mph 24) 0.12m - 1:00(8:25/m) 141/144bpm 11cal 7.13/9.6mph 25) 0.1m - 40(6:48/m) 142/147bpm 8cal 8.83/9.6mph 26) 0.13m - 1:00(7:51/m) 141/149bpm 11cal 7.64/9.43mph 27) 0.1m - 40(6:49/m) 132/138bpm 6cal 8.79/8.95mph 28) 0.11m - 1:00(8:43/m) 143/147bpm 12cal 6.88/9.04mph 29) 0.09m - 40(7:15/m) 148/153bpm 8cal 8.27/8.45mph 30) 0.12m - 1:00(8:30/m) 144/154bpm 12cal 7.05/8.41mph 31) 0.1m - 40(6:57/m) 140/143bpm 7cal 8.62/8.75mph 32) 0.11m - 1:00(8:52/m) 146/149bpm 12cal 6.77/8.54mph 33) 0.1m - 40(6:59/m) 149/154bpm 8cal 8.58/8.89mph 34) 0.13m - 1:00(7:49/m) 154/157bpm 13cal 7.67/8.54mph 35) 0.1m - 40(6:56/m) 147/156bpm 8cal 8.65/8.56mph 36) 0.11m - 1:00(8:54/m) 154/158bpm 13cal 6.74/8.58mph 37) 0.09m - 40(7:33/m) 151/158bpm 8cal 7.95/8.58mph 38) 0.12m - 1:00(8:06/m) 147/152bpm 12cal 7.41/8.62mph 39) 1m - 8:10(8:10/m) 146/155bpm 99cal 7.35/8.08mph 40) 0.24m - 1:52(7:39/m) 140/146bpm 19cal 7.84/8.6mph 41) 0.01m - 7(20:43/m) 140/141bpm 1cal 2.9/3.63mph Add a comment	0mi, 32:01 Cross-Training - Core In hotel room after longer run Runtastic 20min core workout 10min Fitness Blender core workout Split Summary === 1) 0m - 32:01(/m) 88/130bpm 138cal Add a comment 11.1mi, 1:31:00 Running - Medium Long Run Midweek longer run From Leeds hotel 3 miles solo then 8 with Adam and Mike. Supposed to be nearer 8.30 pace. A couple of good hills and a claggy muddy field! Split Summary === 1) 1m - 8:30(8:30/m) 133/144bpm 99cal 7.06/8.01mph 2) 1m - 8:11(8:11/m) 136/149bpm 93cal 7.33/8.45mph 3) 1m - 8:01(8:01/m) 133/139bpm 84cal 7.49/8.66mph 4) 1m - 8:10(8:10/m) 130/142bpm 78cal 7.34/8.25mph 5) 1m - 8:15(8:15/m) 131/156bpm 78cal 7.28/8.66mph 6) 1m - 8:04(8:04/m) 134/154bpm 78cal 7.44/8.27mph 7) 1m - 7:54(7:54/m) 134/160bpm 70cal 7.59/8.85mph 8) 1m - 8:55(8:55/m) 141/155bpm 95cal 6.73/8.22mph 9) 1m - 8:20(8:20/m) 146/152bpm 101cal 7.2/8.27mph 10) 1m - 8:04(8:04/m) 143/148bpm 88cal 7.44/8.72mph 11) 1m - 7:54(7:54/m) 145/153bpm 87cal 7.59/8.72mph 12) 0.08m - 42(9:14/m) 138/144bpm 6cal 6.5/7.1mph Add a comment	0mi, 1:00:02 Cross-Training - Yoga Sweat Studios Lunchtime Flex class First time, holding stretches for long times. Split Summary === 1) 0m - 1:00:02(/m) 48/89bpm 59cal Add a comment 2.2mi, 18:01 Running - Warm Down Warm down, slog back home! Split Summary === 1) 1m - 8:14(8:14/m) 148/153bpm 109cal 7.29/8.62mph 2) 1m - 7:59(7:59/m) 147/156bpm 104cal 7.51/8.45mph 3) 0.22m - 1:48(8:08/m) 141/149bpm 21cal 7.38/8.1mph Add a comment 5.1mi, 37:01 Running - Tempo 5 mile tempo @ MP Headwind to start then a good middle bit then headwind again. Difficult to judge the pace in the wind. Split Summary === 1) 1m - 7:22(7:22/m) 146/153bpm 97cal 8.15/9.23mph 2) 1m - 7:32(7:32/m) 152/161bpm 102cal 7.97/8.7mph 3) 1m - 7:02(7:02/m) 152/160bpm 95cal 8.53/9.04mph 4) 1m - 7:22(7:22/m) 157/169bpm 102cal 8.15/8.56mph 5) 1m - 7:11(7:11/m) 160/165bpm 101cal 8.36/9.33mph 6) 0.08m - 34(7:06/m) 164/164bpm 8cal 8.45/8.18mph Add a comment 2.2mi, 18:02 Running - Warm Up School drop then extra as warm up Split Summary === 1) 1m - 8:29(8:29/m) 119/135bpm 79cal 7.07/9.02mph 2) 1m - 8:18(8:18/m) 133/147bpm 94cal 7.23/8.18mph 3) 0.15m - 1:14(8:06/m) 146/151bpm 16cal 7.4/7.47mph Add a comment	0mi, 1:01:00 Cross-Training - Yoga Hot Sweat Mix Yoga Lunchtime class Split Summary === 1) 0m - 1:01:00(/m) 61/90bpm 100cal Add a comment 0mi, 10:01 Cross-Training - Core Fitness Blender 10min core with Dennis, at Amanda’s house! Split Summary === 1) 0m - 10:01(/m) 66/85bpm 19cal Add a comment 6.3mi, 55:01 Running - Easy Run with Mack and Dennis from Amanda’s house Easy pace but legs very tired. XC will be interesting tomorrow! Split Summary === 1) 1m - 8:56(8:56/m) 123/139bpm 90cal 6.71/7.47mph 2) 1m - 8:56(8:56/m) 126/137bpm 90cal 6.71/7.68mph 3) 1m - 8:40(8:40/m) 132/137bpm 93cal 6.92/8.18mph 4) 1m - 8:32(8:32/m) 133/145bpm 88cal 7.03/7.83mph 5) 1m - 8:40(8:40/m) 135/142bpm 90cal 6.93/7.64mph 6) 1m - 8:47(8:47/m) 137/143bpm 93cal 6.83/7.6mph 7) 0.31m - 2:30(8:01/m) 140/145bpm 27cal 7.48/7.97mph Add a comment	3.3mi, 25:15 Running - Race Chiltern League race 5 Campbell Park Wasn’t feeling up for it as usual but battled a bit with Sarah, Paulina and Lisa W and it went better than expected. Legs were dead towards the end though. Split Summary === 1) 1m - 7:53(7:53/m) 160/172bpm 111cal 7.61/9.41mph 2) 1m - 7:51(7:51/m) 171/181bpm 120cal 7.64/10.35mph 3) 1m - 7:41(7:41/m) 176/183bpm 123cal 7.81/9.43mph 4) 0.28m - 1:50(6:27/m) 178/182bpm 29cal 9.31/10.85mph Add a comment 0.8mi, 7:01 Running - Warm Up Short warm up before XC race, nearly missed the start. Split Summary === 1) 0.78m - 7:01(8:57/m) 130/153bpm 75cal 6.7/8.68mph Add a comment 1.2mi, 10:01 Running - Warm Down Back to car after parkrun Split Summary === 1) 1m - 8:28(8:28/m) 135/154bpm 98cal 7.08/8.33mph 2) 0.2m - 1:32(7:45/m) 145/150bpm 19cal 7.74/8.06mph Add a comment 3.1mi, 25:09 Running - parkrun Linford Wood parkrun with Dennis Slightly progressive, trying to take it easy ahead of XC race. Split Summary === 1) 1m - 8:14(8:14/m) 133/151bpm 95cal 7.29/8.31mph 2) 1m - 8:07(8:07/m) 142/151bpm 102cal 7.39/8.29mph 3) 1m - 7:54(7:54/m) 147/153bpm 103cal 7.59/8.91mph 4) 0.13m - 54(6:48/m) 154/157bpm 12cal 8.83/9.04mph Add a comment 1.1mi, 10:02 Running - Warm Up Before LW parkrun Split Summary === 1) 1m - 9:09(9:09/m) 137/155bpm 110cal 6.55/7.6mph 2) 0.08m - 52(10:28/m) 137/150bpm 10cal 5.73/6.62mph Add a comment
Sun 10th Feb Feb 10	Mon 11th Feb Feb 11	Tue 12th Feb Feb 12	Wed 13th Feb Feb 13	Thu 14th Feb Feb 14	Fri 15th Feb Feb 15	Sat 16th Feb Feb 16
1.3mi, 14:35 Running - parkrun New Lakes junior parkrun With Alexa in my wellies! Split Summary === 1) 1m - 11:23(11:23/m) 124/134bpm 109cal 5.27/7.31mph 2) 0.29m - 3:12(10:58/m) 129/137bpm 33cal 5.47/6.8mph Add a comment 17.1mi, 2:26:02 Running - Long Run Easy paced long run. Met Dennis along the canal then did his Soylbury loop before finishing at Leon School for the new junior parkrun test event. Grim, soggy morning with very heavy legs on the hills. Mixed terrain with some slippy muddy bits. Split Summary === 1) 1m - 8:55(8:55/m) 125/135bpm 92cal 6.73/8.14mph 2) 1m - 8:41(8:41/m) 127/139bpm 87cal 6.91/7.58mph 3) 1m - 8:40(8:40/m) 132/140bpm 91cal 6.93/8.16mph 4) 1m - 8:25(8:25/m) 124/136bpm 71cal 7.12/8.18mph 5) 1m - 9:00(9:00/m) 127/134bpm 74cal 6.67/8.01mph 6) 1m - 8:56(8:56/m) 126/131bpm 70cal 6.72/8.06mph 7) 1m - 8:51(8:51/m) 127/130bpm 68cal 6.78/8.31mph 8) 1m - 8:38(8:38/m) 128/140bpm 67cal 6.95/7.78mph 9) 1m - 8:27(8:27/m) 139/147bpm 90cal 7.1/7.64mph 10) 1m - 8:15(8:15/m) 133/140bpm 71cal 7.27/7.7mph 11) 1m - 8:15(8:15/m) 133/151bpm 69cal 7.27/8.75mph 12) 1m - 9:00(9:00/m) 141/155bpm 95cal 6.67/7.62mph 13) 1m - 8:06(8:06/m) 129/138bpm 54cal 7.4/8.45mph 14) 1m - 8:28(8:28/m) 136/141bpm 70cal 7.08/7.76mph 15) 1m - 8:24(8:24/m) 137/141bpm 73cal 7.14/8.14mph 16) 1m - 8:28(8:28/m) 142/152bpm 86cal 7.09/8.06mph 17) 1m - 7:54(7:54/m) 147/158bpm 91cal 7.6/8.41mph 18) 0.09m - 39(7:16/m) 145/147bpm 7cal 8.26/8.6mph Add a comment	0mi, 52:02 Cross-Training - Circuits Netley gym Runtastic ‘November’ workout then Fitness Blender 15 min core Split Summary === 1) 0m - 52:02(/m) 87/143bpm 223cal Add a comment 0mi, 1:01:00 Cross-Training - Yoga Sweat Hot Mix lunchtime class New instructor, not quite as good as Ali. Split Summary === 1) 0m - 1:01:00(/m) 58/123bpm 97cal Add a comment 0mi, 31:06 Cross-Training - Circuits Runtastic workout With a bit extra core Split Summary === 1) 0m - 31:06(/m) 87/151bpm 136cal Add a comment 5.1mi, 42:02 Running - Recovery Run School drop then home with extra loop with Bella. Split Summary === 1) 1m - 8:22(8:22/m) 120/135bpm 80cal 7.17/7.85mph 2) 1m - 8:28(8:28/m) 133/142bpm 95cal 7.09/7.81mph 3) 1m - 8:18(8:18/m) 128/142bpm 82cal 7.23/8.39mph 4) 1m - 8:14(8:14/m) 132/145bpm 83cal 7.29/8.2mph 5) 1m - 8:10(8:10/m) 131/144bpm 76cal 7.35/8.18mph 6) 0.06m - 31(8:09/m) 132/138bpm 5cal 7.36/7.83mph Add a comment	0mi, 36:01 Cross-Training - Circuits Netley gym session Runtastic strength workout with some extra bicep and core at the end. 5 rounds Jumping jacks Press ups Squat jumps Beetles Split Summary === 1) 0m - 36:01(/m) 91/139bpm 174cal Add a comment 9.1mi, 1:06:10 Running - Intervals Between Zoo night shifts Feeling a bit jaded before I started. 12min warm up 5 x mile efforts 1/4 mile recovery Supposed to be 6.30 pace but that wasn’t going to happen! Tough going in to the wind at times. Split Summary === 1) 1m - 7:54(7:54/m) 130/142bpm 88cal 7.6/8.12mph 2) 0.51m - 4:08(8:06/m) 140/148bpm 51cal 7.4/8.22mph 3) 1m - 7:00(7:00/m) 154/165bpm 95cal 8.58/9.79mph 4) 0.25m - 2:05(8:18/m) 150/165bpm 27cal 7.23/8.52mph 5) 1m - 6:59(6:59/m) 160/168bpm 99cal 8.59/9.71mph 6) 0.25m - 1:57(7:49/m) 150/169bpm 25cal 7.67/8.72mph 7) 1m - 6:46(6:46/m) 162/171bpm 97cal 8.87/10.56mph 8) 0.25m - 1:59(7:57/m) 157/168bpm 27cal 7.55/9.1mph 9) 1m - 6:40(6:40/m) 164/170bpm 96cal 9.01/10.31mph 10) 0.25m - 2:02(8:10/m) 159/172bpm 28cal 7.35/9.43mph 11) 1m - 6:37(6:37/m) 166/169bpm 97cal 9.07/9.5mph 12) 0.25m - 1:57(7:48/m) 151/169bpm 22cal 7.7/8.56mph 13) 1m - 7:37(7:37/m) 146/159bpm 75cal 7.87/8.64mph 14) 0.3m - 2:22(7:55/m) 147/151bpm 24cal 7.58/7.89mph 15) 0.01m - 8(15:05/m) 152/155bpm 1cal 3.98/3.78mph Add a comment	0mi, 52:01 Cross-Training - Strengthening Netley gym Fitness Blender upper body workout then Runtastic core 15min workout. Split Summary === 1) 0m - 52:01(/m) 88/151bpm 227cal Add a comment 12.2mi, 1:38:01 Running - Medium Long Run Midweek longer run Between Zoo night shifts Felt really crappy weird a couple of miles in. Stopped and took a gel. Got better, pace was quicker than it should’ve been, not sure why. Think I was conscious of the time. Split Summary === 1) 1m - 8:06(8:06/m) 129/146bpm 90cal 7.41/7.99mph 2) 1m - 8:11(8:11/m) 139/152bpm 99cal 7.34/8.6mph 3) 1m - 8:21(8:21/m) 134/140bpm 90cal 7.19/7.72mph 4) 1m - 8:15(8:15/m) 147/152bpm 107cal 7.27/8.39mph 5) 1m - 7:57(7:57/m) 146/155bpm 97cal 7.55/8.66mph 6) 1m - 8:25(8:25/m) 153/164bpm 113cal 7.13/7.62mph 7) 1m - 7:55(7:55/m) 151/163bpm 102cal 7.57/7.97mph 8) 1m - 7:52(7:52/m) 145/152bpm 87cal 7.62/8.43mph 9) 1m - 7:55(7:55/m) 145/154bpm 85cal 7.58/8.43mph 10) 1m - 8:00(8:00/m) 150/157bpm 95cal 7.5/8.35mph 11) 1m - 8:01(8:01/m) 150/157bpm 95cal 7.49/8.43mph 12) 1m - 7:52(7:52/m) 151/160bpm 92cal 7.63/8.37mph 13) 0.16m - 1:13(7:40/m) 153/157bpm 15cal 7.83/8.14mph Add a comment	0mi, 50:01 Cross-Training - Circuits Runtastic circuit workout Fitness Blender HIIT ladder Netley gym. Split Summary === 1) 0m - 50:01(/m) 96/157bpm 286cal Add a comment 0mi, 20:01 Cross-Training - Core Runtastic core workout after run. Split Summary === 1) 0m - 20:01(/m) 74/118bpm 57cal Add a comment 6.2mi, 46:01 Running - Tempo 2 mile warm up 3 mile tempo half MP - more like 10k effort. Cool down Cheated a bit by doing the tempo section on more downhill route! Split Summary === 1) 1m - 8:16(8:16/m) 134/151bpm 96cal 7.26/8.2mph 2) 1m - 7:55(7:55/m) 143/156bpm 100cal 7.57/8.01mph 3) 1m - 7:02(7:02/m) 155/165bpm 96cal 8.52/10.08mph 4) 1m - 6:53(6:53/m) 167/176bpm 102cal 8.72/9.08mph 5) 1m - 6:50(6:50/m) 170/176bpm 104cal 8.79/9.5mph 6) 1m - 7:34(7:34/m) 160/173bpm 105cal 7.93/9.54mph 7) 0.22m - 1:31(7:00/m) 163/169bpm 21cal 8.56/9.14mph Add a comment	0mi, 10:15 Cross-Training - Other Split Summary === 1) 0m - 10:15(/m) 75/90bpm 29cal Add a comment 5mi, 42:04 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 140/154bpm 108cal 6.9/7.64mph 2) 1m - 8:39(8:39/m) 163/174bpm 124cal 6.94/7.85mph 3) 1m - 8:05(8:05/m) 143/164bpm 94cal 7.43/8.43mph 4) 1m - 8:13(8:13/m) 147/155bpm 102cal 7.31/7.83mph 5) 1m - 8:08(8:08/m) 148/157bpm 100cal 7.37/8.18mph 6) 0.04m - 17(7:02/m) 144/145bpm 3cal 8.52/8.93mph Add a comment	2.2mi, 18:01 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 146/154bpm 104cal 7.48/8.25mph 2) 1m - 8:09(8:09/m) 154/162bpm 111cal 7.37/8.2mph 3) 0.24m - 1:51(7:44/m) 150/153bpm 24cal 7.76/8.62mph Add a comment 16.3mi, 2:10:02 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 134/147bpm 98cal 7.02/7.93mph 2) 1m - 8:34(8:34/m) 131/147bpm 90cal 7/7.89mph 3) 1m - 8:30(8:30/m) 127/139bpm 77cal 7.06/7.74mph 4) 1m - 8:42(8:42/m) 132/143bpm 84cal 6.89/7.64mph 5) 1m - 8:46(8:46/m) 136/146bpm 91cal 6.84/7.62mph 6) 1m - 8:17(8:17/m) 127/139bpm 63cal 7.25/7.99mph 7) 1m - 8:56(8:56/m) 131/144bpm 75cal 6.72/7.28mph 8) 1m - 8:31(8:31/m) 133/139bpm 73cal 7.04/7.66mph 9) 1m - 7:27(7:27/m) 146/157bpm 88cal 8.06/9.2mph 10) 1m - 7:23(7:23/m) 158/164bpm 101cal 8.13/9.16mph 11) 1m - 7:27(7:27/m) 145/162bpm 81cal 8.06/9.43mph 12) 1m - 7:19(7:19/m) 159/163bpm 100cal 8.21/10.58mph 13) 1m - 7:19(7:19/m) 164/169bpm 104cal 8.2/9.08mph 14) 1m - 7:39(7:39/m) 150/173bpm 89cal 7.84/9.73mph 15) 1m - 7:33(7:33/m) 148/166bpm 84cal 7.95/9.96mph 16) 1m - 7:18(7:18/m) 155/164bpm 96cal 8.22/8.68mph 17) 0.25m - 1:50(7:18/m) 160/162bpm 25cal 8.23/9.12mph Add a comment

2010	Date	Result	WAVA
Edinburgh Marathon	23 May	4:00:38	56.47%
Oakley 20	28 Mar	2:59:26	56.95%
Hogweed Hilly Half	14 Mar	1:54:11	57.83%
Nike Milton Keynes Half Marathon	7 Mar	1:50:24	59.81%

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2010