Welcome To Fetcheveryone

Split Summary
===
1) 1m - 17:10(17:10/m) 102/120bpm 123cal 53/57rpm 3.49/4.44mph
2) 1m - 18:39(18:39/m) 103/119bpm 119cal 53/63rpm 3.22/4.61mph
3) 1m - 19:44(19:44/m) 100/120bpm 109cal 53/102rpm 3.04/4.8mph
4) 1m - 17:24(17:24/m) 103/112bpm 98cal 53/60rpm 3.45/4.49mph
5) 0.47m - 8:15(17:27/m) 97/106bpm 39cal 53/56rpm 3.44/4.55mph

Another glorious beach run. Beautiful views at the tide line today all the way over to the Carneddau range. Slight niggle in calf from mopping garage, but nothing major.

Point of interest, on this run I'm passing through the northernmost point of Wales
===
1) 1m - 8:44(8:44/m) 137/159bpm 123cal 6.87/8.95mph
2) 1m - 9:02(9:02/m) 141/149bpm 130cal 6.64/7.26mph
3) 1m - 9:25(9:25/m) 146/154bpm 140cal 6.37/7.33mph
4) 1m - 7:32(7:32/m) 164/178bpm 128cal 7.97/8.54mph
5) 0.01m - 3(8:44/m) 168/168bpm 6.87/7.74mph

Split Summary
===
1) 1m - 17:31(17:31/m) 102/125bpm 123cal 53/60rpm 3.43/4.38mph
2) 1m - 18:12(18:12/m) 109/156bpm 137cal 52/66rpm 3.3/4.26mph
3) 1m - 17:14(17:14/m) 117/143bpm 142cal 53/68rpm 3.48/4.72mph
4) 1m - 17:43(17:43/m) 116/122bpm 130cal 52/59rpm 3.39/4.24mph
5) 0.86m - 16:09(18:47/m) 110/122bpm 91cal 52/61rpm 3.19/4.32mph

Slightly longer loop. Clockwise to get the strong wind behind me on the way back. Felt more like xc at points on the beach, thought I may end up leaving my trainer behind by the lighthouse :D. Decided to make the loop a bit longer and did about half a mile on road. All feels okay, no extra soreness. One step at a time.
===
1) 1m - 8:59(8:59/m) 123/138bpm 104cal 6.68/7.53mph
2) 1m - 8:42(8:42/m) 143/158bpm 128cal 6.9/7.2mph
3) 1m - 8:44(8:44/m) 157/161bpm 146cal 6.87/8.18mph
4) 1m - 8:28(8:28/m) 162/173bpm 146cal 7.09/7.51mph
5) 0.72m - 6:00(8:19/m) 164/170bpm 104cal 7.22/7.6mph

Split Summary
===
1) 1m - 19:33(19:33/m) 106/137bpm 151cal 52/63rpm 3.07/4.28mph
2) 1m - 17:01(17:01/m) 96/126bpm 88cal 54/61rpm 3.53/4.63mph
3) 1m - 18:05(18:05/m) 103/144bpm 109cal 54/59rpm 3.32/4.68mph
4) 1m - 16:47(16:47/m) 90/100bpm 70cal 53/60rpm 3.57/4.44mph
5) 1m - 18:34(18:34/m) 96/124bpm 98cal 52/78rpm 3.23/4.47mph
6) 1m - 17:44(17:44/m) 104/118bpm 108cal 53/62rpm 3.38/4.49mph
7) 1m - 16:17(16:17/m) 102/112bpm 88cal 53/57rpm 3.68/4.88mph
8) 1m - 17:51(17:51/m) 98/120bpm 90cal 54/59rpm 3.36/4.99mph
9) 1m - 17:31(17:31/m) 83/114bpm 61cal 53/59rpm 3.42/5.24mph
10) 1m - 16:26(16:26/m) 83/95bpm 61cal 54/115rpm 3.65/4.55mph
11) 0.18m - 3:21(18:37/m) 82/84bpm 12cal 53/59rpm 3.22/4.13mph

Another mixture of terrain, plenty of sections of tarmac interspersed with with paths, trail and grass. Happy with how I feel, probably going to have three days off now with long work days so a good one to finish off on.
===
1) 1m - 8:41(8:41/m) 139/154bpm 126cal 6.91/7.28mph
2) 1m - 8:08(8:08/m) 150/161bpm 128cal 7.38/8.16mph
3) 1m - 8:28(8:28/m) 151/156bpm 133cal 7.08/7.45mph
4) 1m - 9:09(9:09/m) 149/156bpm 136cal 6.55/7.03mph
5) 0.36m - 3:09(8:49/m) 150/156bpm 47cal 6.8/7.14mph

Split Summary
===
1) 1m - 20:46(20:46/m) 83/97bpm 89cal 51/59rpm 2.89/3.92mph
2) 1m - 19:02(19:02/m) 89/98bpm 93cal 51/58rpm 3.15/4.26mph
3) 1m - 19:19(19:19/m) 85/100bpm 80cal 50/59rpm 3.1/4.28mph
4) 1m - 18:39(18:39/m) 82/97bpm 72cal 51/59rpm 3.22/4.51mph
5) 0.45m - 8:31(19:02/m) 82/87bpm 33cal 51/59rpm 3.15/4.51mph

Five miler, hamstrings were struggling today. Not going to worry yet as I honestly believe my body reacts better to running and the three days off have done me no favours
===
1) 1m - 8:37(8:37/m) 135/150bpm 120cal 6.97/7.49mph
2) 1m - 9:08(9:08/m) 144/161bpm 136cal 6.57/8.08mph
3) 1m - 8:22(8:22/m) 151/161bpm 133cal 7.17/7.83mph
4) 1m - 9:05(9:05/m) 152/168bpm 141cal 6.6/7.83mph
5) 1m - 8:43(8:43/m) 145/158bpm 118cal 6.89/7.58mph
6) 0.08m - 39(8:33/m) 148/150bpm 9cal 7.02/7.58mph

Split Summary
===
1) 1m - 19:19(19:19/m) 123/140bpm 221cal 52/61rpm 3.1/4.78mph
2) 1m - 20:46(20:46/m) 122/132bpm 186cal 50/61rpm 2.89/4.86mph
3) 1m - 21:37(21:37/m) 97/126bpm 95cal 50/62rpm 2.77/4.26mph
4) 0.88m - 17:18(19:41/m) 88/105bpm 66cal 51/61rpm 3.05/4.24mph

Split Summary
===
1) 1m - 3:47(3:47/m) 120/145bpm 42cal 15.84/17.64mph
2) 1m - 4:30(4:30/m) 121/127bpm 50cal 13.36/17.6mph
3) 1m - 4:11(4:11/m) 118/124bpm 42cal 14.33/17.03mph
4) 1m - 3:46(3:46/m) 112/128bpm 31cal 15.95/18.58mph
5) 1m - 3:57(3:57/m) 93/128bpm 19cal 15.19/17.26mph
6) 1m - 3:50(3:50/m) 121/129bpm 39cal 15.68/16.8mph
7) 1m - 4:33(4:33/m) 113/125bpm 35cal 13.18/15.92mph
8) 1m - 3:59(3:59/m) 106/128bpm 29cal 15.04/17.18mph
9) 1m - 3:50(3:50/m) 118/139bpm 36cal 15.68/20.06mph
10) 1m - 3:48(3:48/m) 128/149bpm 42cal 15.77/19.83mph
11) 1m - 3:56(3:56/m) 118/123bpm 32cal 15.25/16.59mph
12) 1m - 4:01(4:01/m) 117/134bpm 30cal 14.92/16.53mph
13) 1m - 4:40(4:40/m) 115/134bpm 35cal 12.85/17.35mph
14) 1m - 3:39(3:39/m) 123/134bpm 32cal 16.41/18.16mph
15) 1m - 4:34(4:34/m) 119/134bpm 37cal 13.13/21.85mph
16) 1m - 5:20(5:20/m) 77/117bpm 12cal 11.26/15.15mph
17) 1m - 4:46(4:46/m) 104/115bpm 23cal 12.57/15.3mph
18) 1m - 5:01(5:01/m) 80/124bpm 14cal 11.95/14.28mph
19) 1m - 4:36(4:36/m) 76/123bpm 14cal 13.03/15.78mph
20) 1m - 4:59(4:59/m) 90/122bpm 21cal 12.02/16.32mph
21) 1m - 5:24(5:24/m) 93/121bpm 27cal 11.1/13.05mph
22) 1m - 5:56(5:56/m) 83/115bpm 22cal 10.1/14.38mph
23) 1m - 5:47(5:47/m) 63/102bpm 7cal 10.39/12.02mph
24) 1m - 5:55(5:55/m) 100/122bpm 39cal 10.15/13.15mph
25) 1m - 6:01(6:01/m) 84/123bpm 25cal 9.96/11.79mph
26) 1m - 5:35(5:35/m) 79/122bpm 20cal 10.76/12.19mph
27) 1m - 5:56(5:56/m) 77/118bpm 19cal 10.1/11.23mph
28) 1m - 5:57(5:57/m) 58/75bpm 5cal 10.08/12.94mph
29) 1m - 5:55(5:55/m) 61/74bpm 7cal 10.14/11.96mph
30) 1m - 5:55(5:55/m) 78/116bpm 21cal 10.16/12.04mph
31) 1m - 5:51(5:51/m) 81/112bpm 22cal 10.27/12.84mph
32) 1m - 4:56(4:56/m) 96/139bpm 29cal 12.16/17.26mph
33) 0.15m - 51(5:46/m) 101/106bpm 5cal 10.42/11.5mph

Split Summary
===
1) 1m - 17:57(17:57/m) 87/128bpm 89cal 54/63rpm 3.34/4.47mph
2) 1m - 17:26(17:26/m) 88/114bpm 84cal 53/59rpm 3.44/4.57mph
3) 1m - 20:49(20:49/m) 81/101bpm 76cal 52/59rpm 2.88/4.24mph
4) 1m - 21:26(21:26/m) 81/114bpm 80cal 51/59rpm 2.8/3.7mph
5) 1m - 19:50(19:50/m) 77/104bpm 60cal 53/61rpm 3.03/3.95mph
6) 1m - 18:25(18:25/m) 82/105bpm 71cal 51/57rpm 3.26/4.05mph
7) 0.83m - 15:15(18:18/m) 79/95bpm 52cal 52/59rpm 3.28/3.99mph

Had a vague plan of where I was going, head up the hill and then head back in the rough direction of Prestatyn. Was a lovely route, definitely better in the hills than heading East. Will be exploring again, once I summon up the energy for the mile long hill on the doorstep
===
1) 1m - 8:53(8:53/m) 122/142bpm 101cal 6.76/14.69mph
2) 1m - 7:25(7:25/m) 138/157bpm 100cal 8.09/20.39mph
3) 1m - 5:20(5:20/m) 138/159bpm 71cal 11.24/20.66mph
4) 1m - 5:25(5:25/m) 131/153bpm 60cal 11.09/15.72mph
5) 1m - 5:47(5:47/m) 142/182bpm 76cal 10.39/22.92mph
6) 1m - 5:25(5:25/m) 135/170bpm 59cal 11.07/21.25mph
7) 1m - 4:30(4:30/m) 171/179bpm 81cal 13.36/15.76mph
8) 1m - 5:31(5:31/m) 164/178bpm 91cal 10.88/14.92mph
9) 1m - 5:59(5:59/m) 166/172bpm 105cal 10.04/16.32mph
10) 1m - 5:54(5:54/m) 147/167bpm 72cal 10.16/13.94mph
11) 1m - 5:53(5:53/m) 147/166bpm 72cal 10.21/15.59mph
12) 1m - 5:30(5:30/m) 151/160bpm 76cal 10.92/17.43mph
13) 1m - 5:10(5:10/m) 160/165bpm 86cal 11.62/15.82mph
14) 1m - 4:44(4:44/m) 163/168bpm 80cal 12.69/18.66mph
15) 1m - 3:05(3:05/m) 143/158bpm 26cal 19.43/21.12mph
16) 1m - 3:17(3:17/m) 144/153bpm 27cal 18.32/20.22mph
17) 1m - 3:53(3:53/m) 145/157bpm 36cal 15.42/19.2mph
18) 1m - 3:22(3:22/m) 127/144bpm 11cal 17.78/20.2mph
19) 1m - 3:50(3:50/m) 144/156bpm 33cal 15.68/19.29mph
20) 1m - 4:19(4:19/m) 143/157bpm 44cal 13.9/18.24mph
21) 1m - 4:07(4:07/m) 146/161bpm 41cal 14.57/17.95mph
22) 0.57m - 2:12(3:52/m) 159/175bpm 32cal 15.49/20.1mph

Feet were sore after last run, so did trail walk yesterday and then popped inserts back in. Tough on the beach anyway today, but I think they didn't help, made sense on the path coming back. Definitely prefer without if I can
===
1) 1m - 9:07(9:07/m) 145/166bpm 143cal 6.58/7.31mph
2) 1m - 9:27(9:27/m) 150/157bpm 152cal 6.35/6.78mph
3) 1m - 9:20(9:20/m) 144/156bpm 133cal 6.42/7.24mph
4) 1m - 7:49(7:49/m) 158/176bpm 130cal 7.68/7.97mph
5) 0.1m - 1:02(10:43/m) 166/170bpm 18cal 5.6/7.41mph

Split Summary
===
1) 1m - 18:19(18:19/m) 94/121bpm 110cal 53/59rpm 3.27/5.78mph
2) 1m - 17:27(17:27/m) 93/96bpm 93cal 52/57rpm 3.44/4.61mph
3) 1m - 18:23(18:23/m) 90/115bpm 87cal 53/61rpm 3.26/4.49mph
4) 0.81m - 14:12(17:35/m) 82/86bpm 51cal 52/59rpm 3.41/4.22mph

Not too sure what happened with the watch, but have managed to lose a couple of miles
===
1) 1m - 4:42(4:42/m) 123/131bpm 56cal 12.76/15.99mph
2) 1m - 4:44(4:44/m) 129/135bpm 60cal 12.67/15.01mph
3) 1m - 4:33(4:33/m) 127/136bpm 53cal 13.16/16.07mph
4) 1m - 4:34(4:34/m) 124/137bpm 49cal 13.15/15.42mph
5) 1m - 4:24(4:24/m) 125/141bpm 46cal 13.65/17.03mph
6) 1m - 5:11(5:11/m) 128/138bpm 56cal 11.59/14.69mph
7) 1m - 5:00(5:00/m) 115/139bpm 34cal 12.02/13.48mph
8) 1m - 5:15(5:15/m) 123/147bpm 47cal 11.42/13.38mph
9) 1m - 4:18(4:18/m) 117/140bpm 30cal 13.96/21.37mph
10) 1m - 5:24(5:24/m) 118/130bpm 39cal 11.12/16.41mph
11) 1m - 5:30(5:30/m) 110/127bpm 30cal 10.91/15.99mph
12) 0.53m - 3:13(6:03/m) 116/124bpm 22cal 9.92/13.59mph

4 mile loop with inserts in. Promised myself would stop if any pain in hamstrings or feet but overall felt good throughout. North westerly breeze, definitely the best direction for consistency as felt sheltered for most of the run.
===
1) 1m - 8:16(8:16/m) 129/139bpm 106cal 7.26/8.95mph
2) 1m - 8:09(8:09/m) 143/159bpm 120cal 7.36/7.72mph
3) 1m - 8:13(8:13/m) 156/160bpm 137cal 7.3/7.66mph
4) 1m - 8:17(8:17/m) 156/169bpm 136cal 7.25/7.76mph
5) 0.38m - 3:03(8:01/m) 161/165bpm 52cal 7.49/7.78mph

Split Summary
===
1) 1m - 17:21(17:21/m) 91/110bpm 95cal 54/59rpm 3.46/4.15mph
2) 1m - 18:15(18:15/m) 96/131bpm 104cal 53/59rpm 3.29/4.05mph
3) 1m - 18:11(18:11/m) 92/109bpm 86cal 52/57rpm 3.3/4.01mph
4) 0.69m - 12:04(17:26/m) 85/91bpm 47cal 52/59rpm 3.44/4.72mph

First go up Gwespyr hill, feel I should rename it as Hill of Tears or similar. Felt okay climbing, only 30 seconds slower than my last bike ride on the fetch mile 😁

Taken steady, plenty of walk breaks on the downhill coming back. Inserts in.
===
1) 1m - 11:50(11:50/m) 142/153bpm 179cal 5.07/6.8mph
2) 1m - 9:16(9:16/m) 135/149bpm 117cal 6.47/7.14mph
3) 1m - 9:31(9:31/m) 137/153bpm 116cal 6.3/7.14mph
4) 1m - 9:24(9:24/m) 132/153bpm 99cal 6.38/6.76mph
5) 1m - 8:43(8:43/m) 149/159bpm 133cal 6.89/7.24mph
6) 0.24m - 1:58(8:15/m) 158/161bpm 32cal 7.28/7.24mph

Split Summary
===
1) 1m - 4:47(4:47/m) 86/115bpm 26cal 12.53/18.47mph
2) 1m - 5:46(5:46/m) 70/102bpm 16cal 10.41/14.84mph
3) 1m - 5:41(5:41/m) 79/117bpm 21cal 10.57/13.21mph
4) 1m - 5:30(5:30/m) 96/141bpm 35cal 10.91/13.23mph
5) 1m - 5:22(5:22/m) 63/78bpm 7cal 11.17/15.42mph
6) 1m - 5:06(5:06/m) 63/97bpm 9cal 11.78/17.11mph
7) 1m - 4:33(4:33/m) 94/123bpm 27cal 13.18/16.97mph
8) 1m - 4:04(4:04/m) 64/89bpm 6cal 14.77/17.16mph
9) 1m - 3:58(3:58/m) 62/66bpm 5cal 15.13/17.13mph
10) 1m - 4:13(4:13/m) 67/100bpm 8cal 14.25/19.26mph
11) 1m - 5:14(5:14/m) 57/84bpm 6cal 11.46/18.6mph
12) 0.25m - 1:22(5:23/m) 66/73bpm 2cal 11.13/15.72mph

Split Summary
===
1) 1m - 17:11(17:11/m) 94/99bpm 103cal 53/59rpm 3.49/4.38mph
2) 1m - 17:22(17:22/m) 101/115bpm 110cal 52/62rpm 3.46/4.24mph
3) 1m - 17:02(17:02/m) 112/161bpm 132cal 53/62rpm 3.52/4.44mph
4) 1m - 16:39(16:39/m) 141/174bpm 234cal 54/61rpm 3.6/4.59mph
5) 1m - 16:45(16:45/m) 137/167bpm 199cal 53/62rpm 3.58/4.86mph
6) 1m - 17:02(17:02/m) 135/140bpm 172cal 54/64rpm 3.52/5.13mph
7) 1m - 16:49(16:49/m) 131/164bpm 131cal 53/59rpm 3.57/4.93mph
8) 1m - 16:47(16:47/m) 127/131bpm 105cal 54/59rpm 3.57/4.66mph
9) 1m - 16:38(16:38/m) 124/128bpm 94cal 53/57rpm 3.61/4.7mph
10) 1m - 16:59(16:59/m) 123/134bpm 100cal 53/58rpm 3.53/4.91mph
11) 1m - 19:08(19:08/m) 110/125bpm 73cal 53/60rpm 3.14/4.28mph
12) 0.49m - 9:34(19:38/m) 100/125bpm 32cal 52/59rpm 3.06/4.63mph

Four miler, inserts in. No pain but hamstrings stiff today. Plenty of walk breaks which definitely help. Think next one will be a beach run
===
1) 1m - 8:33(8:33/m) 139/150bpm 125cal 7.02/7.45mph
2) 1m - 8:31(8:31/m) 147/161bpm 131cal 7.05/8.06mph
3) 1m - 8:37(8:37/m) 155/177bpm 139cal 6.97/7.91mph
4) 1m - 8:34(8:34/m) 155/165bpm 138cal 7.01/8.83mph
5) 0.37m - 3:13(8:40/m) 152/158bpm 49cal 6.93/7.97mph

Split Summary
===
1) 1m - 6:13(6:13/m) 101/145bpm 47cal 9.65/14.26mph
2) 1m - 5:51(5:51/m) 102/120bpm 43cal 10.26/13.15mph
3) 1m - 4:39(4:39/m) 121/132bpm 50cal 12.92/13.69mph
4) 1m - 5:04(5:04/m) 122/133bpm 54cal 11.84/17.16mph
5) 1m - 4:06(4:06/m) 123/131bpm 42cal 14.62/15.97mph
6) 1m - 4:44(4:44/m) 122/137bpm 46cal 12.69/14.78mph
7) 1m - 4:41(4:41/m) 124/134bpm 47cal 12.82/14.86mph
8) 1m - 4:59(4:59/m) 108/134bpm 31cal 12.04/14.3mph
9) 1m - 5:14(5:14/m) 102/128bpm 29cal 11.47/16.55mph
10) 1m - 4:41(4:41/m) 70/114bpm 10cal 12.8/15.74mph
11) 1m - 4:52(4:52/m) 61/66bpm 4cal 12.32/19.85mph
12) 0.4m - 1:41(4:10/m) 69/78bpm 2cal 14.4/19.01mph

Split Summary
===
1) 1m - 10:16(10:16/m) 128/149bpm 128cal 5.84/13.78mph
2) 1m - 5:13(5:13/m) 113/144bpm 42cal 11.5/19.93mph
3) 1m - 6:17(6:17/m) 114/149bpm 48cal 9.55/20.83mph
4) 1m - 6:20(6:20/m) 134/149bpm 80cal 9.48/12.52mph
5) 1m - 5:58(5:58/m) 128/148bpm 63cal 10.07/26.21mph
6) 1m - 4:48(4:48/m) 140/153bpm 63cal 12.51/23.52mph
7) 1m - 5:34(5:34/m) 150/179bpm 87cal 10.79/17.89mph
8) 1m - 5:59(5:59/m) 130/150bpm 60cal 10.03/15.74mph
9) 1m - 5:49(5:49/m) 121/143bpm 41cal 10.32/18.51mph
10) 1m - 5:38(5:38/m) 89/122bpm 16cal 10.64/13.5mph
11) 1m - 5:56(5:56/m) 74/96bpm 13cal 10.1/16.32mph
12) 1m - 5:48(5:48/m) 85/123bpm 18cal 10.33/15.24mph
13) 0.78m - 4:50(6:10/m) 88/114bpm 17cal 9.74/17.64mph

Glorious beach run. Inserts in. Have discovered that you can't get through the salt marsh. Sunk up to knees in mud, lost a trainer three times and had to wade through a stream. I'm calling it glooping rather than running. Back of left knee tight in the mud, but recovered on the flat

===
1) 1m - 10:14(10:14/m) 133/145bpm 139cal 5.86/7.28mph
2) 1m - 9:26(9:26/m) 139/151bpm 131cal 6.36/6.87mph
3) 1m - 10:04(10:04/m) 143/153bpm 143cal 5.96/6.62mph
4) 1m - 12:41(12:41/m) 129/143bpm 119cal 4.73/6.91mph
5) 1m - 8:39(8:39/m) 146/159bpm 125cal 6.94/8.97mph
6) 0.47m - 4:06(8:41/m) 152/164bpm 64cal 6.91/7.49mph

Split Summary
===
1) 1m - 20:01(20:01/m) 90/116bpm 106cal 51/59rpm 3/4.19mph
2) 1m - 17:27(17:27/m) 93/123bpm 91cal 54/59rpm 3.44/4.51mph
3) 1m - 17:32(17:32/m) 87/99bpm 73cal 53/59rpm 3.42/4.19mph
4) 1m - 17:12(17:12/m) 81/107bpm 61cal 54/59rpm 3.49/4.32mph
5) 1m - 19:19(19:19/m) 82/115bpm 72cal 54/116rpm 3.1/4.55mph
6) 1m - 24:33(24:33/m) 86/133bpm 110cal 55/116rpm 2.44/4.51mph
7) 1m - 15:50(15:50/m) 79/85bpm 52cal 54/59rpm 3.79/5.47mph
8) 1m - 16:29(16:29/m) 81/94bpm 61cal 54/59rpm 3.64/5.13mph
9) 1m - 16:21(16:21/m) 87/101bpm 73cal 53/59rpm 3.67/5.16mph
10) 1m - 16:52(16:52/m) 82/92bpm 64cal 53/59rpm 3.56/4.57mph
11) 1m - 17:21(17:21/m) 81/95bpm 64cal 53/59rpm 3.46/4.84mph
12) 1m - 17:06(17:06/m) 76/98bpm 49cal 53/70rpm 3.51/4.78mph
13) 1m - 17:00(17:00/m) 84/120bpm 71cal 54/59rpm 3.53/4.8mph
14) 0.01m - 10(14:40/m) 85/85bpm 53/54rpm 4.09/4.24mph

Split Summary
===
1) 1m - 19:17(19:17/m) 80/103bpm 75cal 51/59rpm 3.11/4.82mph
2) 1m - 19:32(19:32/m) 79/99bpm 69cal 50/59rpm 3.07/4.01mph
3) 1m - 18:54(18:54/m) 80/97bpm 68cal 51/61rpm 3.18/4.26mph
4) 0.45m - 8:33(18:47/m) 82/103bpm 32cal 51/59rpm 3.19/4.26mph

Split Summary
===
1) 1m - 4:06(4:06/m) 103/129bpm 34cal 14.66/16.51mph
2) 1m - 4:00(4:00/m) 126/130bpm 49cal 15.03/17.28mph
3) 1m - 4:17(4:17/m) 79/127bpm 15cal 14.01/16.99mph
4) 1m - 5:14(5:14/m) 101/138bpm 36cal 11.48/17.07mph
5) 1m - 5:49(5:49/m) 72/118bpm 13cal 10.32/18.49mph
6) 1m - 4:28(4:28/m) 106/130bpm 33cal 13.44/17.97mph
7) 1m - 4:02(4:02/m) 79/108bpm 13cal 14.88/19.29mph
8) 1m - 6:20(6:20/m) 104/117bpm 41cal 9.48/15.61mph
9) 1m - 5:47(5:47/m) 81/117bpm 22cal 10.38/12.71mph
10) 1m - 5:20(5:20/m) 67/99bpm 7cal 11.25/13.59mph
11) 1m - 6:04(6:04/m) 90/111bpm 30cal 9.88/17.41mph
12) 1m - 8:47(8:47/m) 90/108bpm 43cal 6.83/16.05mph
13) 1m - 6:35(6:35/m) 86/128bpm 28cal 9.11/19.26mph
14) 1m - 5:35(5:35/m) 71/113bpm 14cal 10.74/14.76mph
15) 1m - 5:36(5:36/m) 97/114bpm 33cal 10.72/12.98mph
16) 1m - 4:31(4:31/m) 78/103bpm 14cal 13.3/19.01mph
17) 1m - 3:59(3:59/m) 62/75bpm 4cal 15.04/16.24mph
18) 1m - 4:14(4:14/m) 81/108bpm 15cal 14.16/16.2mph
19) 1m - 4:32(4:32/m) 93/126bpm 25cal 13.25/15.88mph
20) 1m - 4:59(4:59/m) 67/93bpm 9cal 12.03/13.73mph
21) 1m - 5:39(5:39/m) 78/120bpm 20cal 10.62/14.01mph
22) 1m - 4:18(4:18/m) 93/148bpm 25cal 13.95/19.56mph
23) 1m - 4:49(4:49/m) 107/122bpm 38cal 12.45/17.7mph
24) 0.81m - 3:25(4:12/m) 110/128bpm 28cal 14.27/20.77mph

Upped to a 5 mile flat loop. Inserts in. Ran without stopping, felt hamstrings, but didn't escalate into pain, which is what I've been looking for.

===
1) 1m - 8:50(8:50/m) 136/144bpm 125cal 6.8/7.18mph
2) 1m - 8:35(8:35/m) 144/152bpm 130cal 6.99/7.37mph
3) 1m - 8:14(8:14/m) 156/163bpm 136cal 7.28/8.18mph
4) 1m - 8:32(8:32/m) 152/158bpm 134cal 7.03/7.43mph
5) 1m - 8:56(8:56/m) 152/157bpm 140cal 6.71/7.2mph
6) 0.45m - 3:53(8:43/m) 150/155bpm 57cal 6.88/7.08mph

Split Summary
===
1) 1m - 16:57(16:57/m) 92/122bpm 98cal 54/60rpm 3.54/4.42mph
2) 1m - 16:37(16:37/m) 100/123bpm 104cal 53/59rpm 3.61/4.95mph
3) 1m - 16:47(16:47/m) 103/110bpm 103cal 53/59rpm 3.58/5.18mph
4) 1m - 17:07(17:07/m) 107/124bpm 111cal 53/59rpm 3.51/5.22mph
5) 1m - 18:03(18:03/m) 120/155bpm 163cal 53/59rpm 3.33/4.63mph
6) 0.18m - 10:55(1:00:03/m) 118/127bpm 84cal 55/59rpm 1/4.19mph

Split Summary
===
1) 1m - 20:49(20:49/m) 97/112bpm 131cal 51/60rpm 2.88/4.22mph
2) 1m - 18:32(18:32/m) 105/115bpm 119cal 53/59rpm 3.24/4.32mph
3) 1m - 16:50(16:50/m) 96/109bpm 81cal 53/59rpm 3.57/5.07mph
4) 1m - 17:07(17:07/m) 88/121bpm 71cal 53/59rpm 3.51/4.4mph
5) 1m - 17:19(17:19/m) 85/170bpm 70cal 53/59rpm 3.47/4.59mph
6) 0.28m - 5:03(18:20/m) 88/99bpm 22cal 53/59rpm 3.27/4.28mph

Split Summary
===
1) 1m - 5:40(5:40/m) 122/145bpm 64cal 10.6/16.57mph
2) 1m - 4:49(4:49/m) 89/115bpm 23cal 12.44/15.24mph
3) 1m - 4:41(4:41/m) 104/127bpm 33cal 12.82/16.43mph
4) 1m - 4:48(4:48/m) 122/125bpm 51cal 12.48/17.72mph
5) 1m - 4:30(4:30/m) 119/125bpm 43cal 13.33/16.47mph
6) 1m - 5:13(5:13/m) 98/123bpm 29cal 11.51/14.09mph
7) 1m - 5:22(5:22/m) 79/112bpm 16cal 11.18/14.59mph
8) 1m - 5:16(5:16/m) 67/90bpm 8cal 11.39/14.24mph
9) 1m - 5:01(5:01/m) 98/142bpm 32cal 11.97/14.8mph
10) 1m - 5:11(5:11/m) 97/125bpm 30cal 11.57/14.61mph
11) 1m - 5:54(5:54/m) 102/115bpm 36cal 10.16/13.13mph
12) 1m - 5:24(5:24/m) 81/113bpm 18cal 11.12/21.5mph
13) 0.38m - 2:07(5:34/m) 68/74bpm 3cal 10.79/15.17mph

Garmin playing up, doesn't seem to have mapped the first three miles, bit annoying as went up the hill again. Seems to have got the mileage right though. Really pleased with this, went far better than expected. Again, a really gentle jog on the downhill section. Legs stiff, but again, no actual pain.
===
1) 1m - 8:58(8:58/m) 151/166bpm 147cal 6.69/7.39mph
2) 1m - 9:06(9:06/m) 138/158bpm 119cal 6.6/7.24mph
3) 1m - 8:47(8:47/m) 144/157bpm 126cal 6.83/7.33mph
4) 1m - 8:45(8:45/m) 157/172bpm 146cal 6.85/7.43mph
5) 1m - 8:27(8:27/m) 161/168bpm 144cal 7.1/7.51mph
6) 1m - 8:35(8:35/m) 162/170bpm 147cal 6.99/7.26mph
7) 0.06m - 30(8:34/m) 164/165bpm 8cal 7.01/7.16mph

Split Summary
===
1) 1m - 18:59(18:59/m) 91/107bpm 102cal 54/67rpm 3.16/5.72mph
2) 1m - 16:16(16:16/m) 95/112bpm 89cal 54/59rpm 3.69/4.7mph
3) 1m - 15:32(15:32/m) 101/127bpm 92cal 54/59rpm 3.86/4.88mph
4) 0.62m - 10:09(16:29/m) 133/164bpm 122cal 53/59rpm 3.64/4.59mph

Split Summary
===
1) 1m - 10:50(10:50/m) 111/143bpm 98cal 5.54/14.86mph
2) 1m - 5:15(5:15/m) 123/150bpm 57cal 11.42/21.14mph
3) 1m - 5:46(5:46/m) 115/138bpm 49cal 10.4/20.96mph
4) 1m - 6:10(6:10/m) 133/160bpm 74cal 9.72/14.92mph
5) 1m - 6:19(6:19/m) 138/154bpm 79cal 9.5/14.21mph
6) 1m - 4:29(4:29/m) 127/146bpm 43cal 13.39/28.36mph
7) 1m - 4:47(4:47/m) 121/144bpm 39cal 12.56/24.32mph
8) 1m - 4:42(4:42/m) 142/146bpm 64cal 12.79/16.89mph
9) 1m - 6:47(6:47/m) 130/150bpm 66cal 8.84/14.57mph
10) 1m - 6:37(6:37/m) 143/151bpm 89cal 9.07/13.9mph
11) 1m - 4:52(4:52/m) 138/144bpm 57cal 12.31/17.93mph
12) 1m - 6:21(6:21/m) 143/149bpm 83cal 9.45/13.4mph
13) 1m - 4:55(4:55/m) 133/148bpm 47cal 12.22/18.35mph
14) 1m - 4:19(4:19/m) 116/142bpm 20cal 13.89/24.4mph
15) 1m - 4:23(4:23/m) 133/152bpm 38cal 13.67/16.09mph
16) 1m - 6:30(6:30/m) 125/151bpm 50cal 9.23/13.19mph
17) 1m - 7:17(7:17/m) 122/143bpm 49cal 8.23/16.49mph
18) 1m - 5:45(5:45/m) 86/104bpm 12cal 10.43/14.67mph
19) 1m - 6:00(6:00/m) 96/107bpm 16cal 9.99/13.59mph
20) 1m - 5:25(5:25/m) 103/113bpm 19cal 11.08/13.69mph
21) 1m - 5:34(5:34/m) 108/112bpm 24cal 10.79/12.4mph
22) 1m - 6:01(6:01/m) 90/109bpm 20cal 9.96/11.23mph
23) 1m - 5:28(5:28/m) 98/113bpm 23cal 10.97/13.67mph
24) 1m - 5:01(5:01/m) 110/134bpm 31cal 11.97/14.42mph
25) 1m - 5:38(5:38/m) 117/131bpm 46cal 10.65/15.51mph
26) 1m - 5:43(5:43/m) 124/136bpm 53cal 10.49/17.97mph
27) 0.35m - 1:42(4:51/m) 125/139bpm 16cal 12.35/15.47mph

Split Summary
===
1) 1m - 19:02(19:02/m) 83/105bpm 83cal 52/60rpm 3.15/4.03mph
2) 1m - 20:21(20:21/m) 83/93bpm 83cal 52/64rpm 2.95/3.97mph
3) 1m - 23:18(23:18/m) 77/99bpm 71cal 52/74rpm 2.57/4.32mph
4) 1m - 19:32(19:32/m) 78/87bpm 62cal 52/70rpm 3.07/4.34mph
5) 1m - 16:23(16:23/m) 76/81bpm 48cal 53/58rpm 3.66/4.78mph
6) 1m - 18:04(18:04/m) 79/158bpm 62cal 54/61rpm 3.32/5.78mph
7) 0.87m - 14:41(16:50/m) 74/79bpm 39cal 53/57rpm 3.57/4.68mph