Split Summary
===
1) 1m - 24:45(24:45/m)
2) 0.47m - 13:30(28:33/m)

By the time I got out, it had warmed up a lot and long tights/long sleeves and a jacket were no longer required. Uncomfortably warm then!

Nice easy (2.30:30) Hatch loop, hopefully doing something about my Fetchpoint score and WSW grid.

Mile 4 includes loop pf the res (for squares) and extra walking as it's a bit rough on the bank.

HR up a little for effort.

Split Summary
===
1) 1m - 12:01(12:01/m) 112cal 5/6.69mph
2) 1m - 11:25(11:25/m) 115cal 5.25/6.8mph
3) 1m - 11:50(11:50/m) 113cal 5.07/6.33mph
4) 1m - 12:47(12:47/m) 105cal 4.69/6.5mph
5) 1m - 12:10(12:10/m) 116cal 4.93/6.1mph
6) 0.12m - 1:30(12:13/m) 12cal 4.91/5.87mph

Adriene's pre-run yoga.

I'm going to stick to what I said and NOT use the TAO-bot to "coach" me - but I do like its charts and for those I need to do its assessments occasionally.
Today was the perfect day to do one of the "perceived effort" assessments - which looks at HR and what I thin is my natural easy pace. Fitted in well with not feeling ready for a long run just yet and wanting to compare Garmin HR with what my fitbit optical tells me
Split 1 was standing still and apparently covering 0.2 miles

3 was supposed to be 40 mins easy, which for the purpose of this test I did without walk breaks - and the HR is therefore higher than easy should be. No doubt the bot will tell me off and make my easy pace extra slow. But sod it!

(logged as steady state to compare with others with no walking)

Split Summary
===
1) 0.02m - 2:00(1:22:59/m) 64/79bpm 2cal 0.72/3.59mph
2) 0.4m - 5:00(12:22/m) 119/129bpm 34cal 4.85/6.34mph
3) 3.34m - 39:25(11:48/m) 144/153bpm 381cal 5.08/6.29mph
4) 0.01m - 2:00(5:29:07/m) 129/152bpm 9cal 0.18/5.06mph

Split Summary
===
1) 1m - 22:00(22:00/m)
2) 1m - 24:05(24:05/m)
3) 0.48m - 11:35(24:21/m)

Split Summary
===
1) 1m - 29:00(29:00/m)
2) 0.37m - 13:00(35:07/m)

Split Summary
===
1) 1m - 25:40(25:40/m)
2) 0.58m - 16:25(28:11/m)

Walk with B and her camera - + Tesco shop.

Split Summary
===
1) 1m - 26:52(26:52/m) 90cal 2.23/5.17mph
2) 1m - 25:23(25:23/m) 93cal 2.36/42.04mph
3) 0.3m - 6:01(20:20/m) 24cal 2.95/6.92mph

Split Summary
===
1) 1m - 23:36(23:36/m)
2) 0.47m - 11:37(24:55/m)

Out with dog, B and her camera - trying to capture kestrel/sunset.
really must remember to stop the app once I get home!

Split Summary
===
1) 1m - 29:20(29:20/m)
2) 0.14m - 1:08:05(8:16:16/m)

So after a bit of a sorry-for myself whinge I decided to at least go out for 3-4 miles and squish the bugs.

Found myself going in the oposite direction to where I thought I would and was going through the bottom (potton road) gate to RSPB when I realised - and I NEVER run up that road - no idea what brain was doing, legs in charge.

nearly two hours later, legs decided they'd had enough and brought me home.

Split Summary
===
1) 1m - 12:59(12:59/m) 104cal 4.62/5.89mph
2) 1m - 12:36(12:36/m) 111cal 4.76/7.14mph
3) 1m - 11:23(11:23/m) 112cal 5.27/7.59mph
4) 1m - 11:37(11:37/m) 115cal 5.17/6.93mph
5) 1m - 11:18(11:18/m) 112cal 5.31/6.61mph
6) 1m - 11:53(11:53/m) 113cal 5.05/6.31mph
7) 1m - 12:45(12:45/m) 111cal 4.71/6.38mph
8) 1m - 12:26(12:26/m) 111cal 4.83/6.2mph
9) 0.53m - 6:45(12:43/m) 56cal 4.72/6.21mph

Split Summary
===
1) 1m - 23:31(23:31/m)
2) 0.61m - 15:10(24:46/m)

Feels odd to be running at this time of the evening -

Some efforts on the road bits - unintentional except for nagging feeling it was getting dark. Therefore logged as fartleks

Split Summary
===
1) 1m - 12:23(12:23/m) 113cal 4.85/8mph
2) 1m - 12:17(12:17/m) 108cal 4.88/6.9mph
3) 1m - 10:46(10:46/m) 112cal 5.57/7.57mph
4) 1m - 11:13(11:13/m) 112cal 5.35/7.1mph
5) 0.03m - 15(9:13/m) 2cal 6.51/6.97mph

Split Summary
===
1) 1m - 26:25(26:25/m)
2) 0.45m - 13:00(28:39/m)

morning dog walk in the dark.
forgot to stop Fapp again

Split Summary
===
1) 1m - 23:06(23:06/m)
2) 0.47m - 19:25(41:16/m)

Stroll with mum and dog
Gorgeous views without having to climb.

Split Summary
===
1) 1m - 33:42(33:42/m) 102cal 1.78/3.35mph
2) 1m - 27:42(27:42/m) 98cal 2.17/3.8mph
3) 0.34m - 10:41(31:44/m) 35cal 1.89/15.57mph

Split Summary
===
1) 0.89m - 27:52(31:14/m) 88cal 1.92/3.48mph

Just a little leg-losener trying to burn of a few of last night’s cheesecake calories before breakfast (which didn’t start until 8, so missing parkrun ) Summary
===
1) 1m - 12:40(12:40/m) 128cal 4.74/116.49mph
2) 1m - 12:12(12:12/m) 111cal 4.92/6.8mph
3) 0.47m - 5:23(11:23/m) 54cal 5.27/6.93mph

Only intended doing lap or two of the park, but then wondered what the path up Latrigg was like....
Too steep for me to run up and not enough time to run or walk all the way anyway.

At least now I know how to find SGL for next time

[Garmin has struggled with GPS positioning all weekend, run started and finished in teh same place, therefore distance probably over estimated - again]
Split Summary
===
1) 1m - 12:38(12:38/m) 119cal 4.75/36.92mph
2) 1m - 15:28(15:28/m) 98cal 3.88/7.77mph
3) 0.78m - 9:34(12:15/m) 82cal 4.9/6.49mph

Split Summary
===
1) 1m - 23:10(23:10/m)
2) 0.36m - 8:05(22:45/m)

Oops - started the Fapp thinking I was going to walk around the block - not pop into the coop for something for dinner this evening!
Never mind - every little is going to be needed for wsw this week as I've drawn Controversial!

Split Summary
===
1) 0.39m - 14:30(37:08/m)

What a gorgeous morning!
Nice easy run to shake out legs after 6 hours in the car yesterday.
Bit of rest playing with Bunty the naughty Viszla

Split Summary
===
1) 1m - 12:21(12:21/m) 110cal 4.86/6.15mph
2) 1m - 11:29(11:29/m) 121cal 5.22/6.59mph
3) 1m - 11:48(11:48/m) 116cal 5.08/6.64mph
4) 0.2m - 2:12(10:54/m) 24cal 5.51/6.16mph

Split Summary
===
1) 0.81m - 18:01(22:15/m)

Split Summary
===
1) 1m - 22:20(22:20/m)
2) 0.43m - 10:20(24:12/m)

Split Summary
===
1) 1m - 20:25(20:25/m)
2) 0.5m - 10:00(19:54/m)

commute

Split Summary
===
1) 0.79m - 15:09(19:05/m)

Fun Fartleks

Set watch for 30s splits - pace and no of splits for each dependent on state of pavement/road, road crossings and kids from school watching
walk-jog-run-sprint combis were great fun, if a little knackering!

Split Summary
===
1) 0.05m - 30(10:00/m) 6cal 6/6.68mph
2) 0.05m - 30(9:19/m) 5cal 6.44/7.75mph
3) 0.03m - 30(14:28/m) 5cal 4.15/8.15mph
4) 0.05m - 30(9:45/m) 4cal 6.16/8.02mph
5) 0.05m - 30(9:20/m) 7cal 6.43/7.96mph
6) 0.03m - 30(14:54/m) 4cal 4.03/6.7mph
7) 0.04m - 30(12:02/m) 3cal 4.99/5.38mph
8) 0.05m - 30(9:40/m) 5cal 6.21/6.99mph
9) 0.06m - 30(8:03/m) 7cal 7.46/7.96mph
10) 0.03m - 30(14:34/m) 4cal 4.12/7.96mph
11) 0.05m - 30(11:05/m) 4cal 5.42/5.77mph
12) 0.05m - 30(10:50/m) 5cal 5.54/6.47mph
13) 0.05m - 30(10:31/m) 6cal 5.71/6.93mph
14) 0.03m - 30(14:48/m) 4cal 4.06/6.42mph
15) 0.04m - 30(11:40/m) 3cal 5.14/5.5mph
16) 0.05m - 30(10:29/m) 5cal 5.73/6.06mph
17) 0.06m - 30(8:50/m) 6cal 6.8/7.49mph
18) 0.04m - 30(14:15/m) 5cal 4.21/7.55mph
19) 0.04m - 30(11:51/m) 2cal 5.06/5.59mph
20) 0.03m - 30(15:37/m) 3cal 3.84/6.15mph
21) 0.04m - 30(11:09/m) 3cal 5.38/6.11mph
22) 0.05m - 30(10:32/m) 6cal 5.7/6.81mph
23) 0.05m - 30(10:23/m) 5cal 5.78/6.7mph
24) 0.06m - 30(8:24/m) 6cal 7.14/7.78mph
25) 0.05m - 30(9:54/m) 6cal 6.06/7.57mph
26) 0.05m - 30(10:55/m) 5cal 5.49/5.93mph
27) 0.05m - 30(10:34/m) 5cal 5.68/6.06mph
28) 0.05m - 30(10:40/m) 5cal 5.62/6.17mph
29) 0.05m - 30(9:48/m) 5cal 6.12/6.64mph
30) 0.06m - 30(8:26/m) 6cal 7.12/7.46mph
31) 0.03m - 30(16:54/m) 4cal 3.55/7.09mph
32) 0.05m - 30(10:42/m) 4cal 5.61/6.02mph
33) 0.05m - 30(10:21/m) 5cal 5.8/7.79mph
34) 0.05m - 30(10:19/m) 6cal 5.82/8.42mph
35) 0.05m - 30(10:07/m) 5cal 5.93/7.05mph
36) 0.03m - 30(14:56/m) 4cal 4.02/7.04mph
37) 0.06m - 30(8:13/m) 5cal 7.3/8.43mph
38) 0.04m - 30(13:25/m) 5cal 4.47/8.71mph
39) 0.06m - 30(7:57/m) 6cal 7.55/8.08mph
40) 0.03m - 30(14:58/m) 5cal 4.01/8.25mph
41) 0.04m - 30(12:15/m) 3cal 4.9/5.62mph
42) 0.05m - 30(9:58/m) 5cal 6.02/6.17mph
43) 0.03m - 30(17:05/m) 4cal 3.51/6.31mph
44) 0.04m - 30(11:16/m) 3cal 5.32/6.24mph
45) 0.05m - 30(9:56/m) 5cal 6.04/6.53mph
46) 0.06m - 30(8:08/m) 6cal 7.38/8.33mph
47) 0.03m - 30(14:29/m) 5cal 4.14/8.28mph
48) 0.04m - 30(11:26/m) 3cal 5.25/5.75mph
49) 0.05m - 30(9:21/m) 6cal 6.42/7.07mph
50) 0.06m - 30(8:11/m) 7cal 7.33/7.78mph
51) 0.03m - 30(14:36/m) 4cal 4.11/7.14mph
52) 0.04m - 30(11:31/m) 3cal 5.21/5.64mph
53) 0.05m - 30(10:40/m) 5cal 5.63/6.26mph
54) 0.05m - 30(11:02/m) 5cal 5.44/6.54mph
55) 0.03m - 30(15:55/m) 3cal 3.77/5.44mph
56) 0.05m - 30(11:04/m) 4cal 5.42/6.34mph
57) 0.05m - 30(10:40/m) 5cal 5.63/6.1mph
58) 0.03m - 30(15:12/m) 3cal 3.95/5.42mph
59) 0.05m - 30(10:17/m) 4cal 5.84/6.51mph
60) 0.05m - 30(10:33/m) 5cal 5.68/6.66mph
61) 0.05m - 30(10:28/m) 5cal 5.73/6.08mph
62) 0.03m - 30(15:45/m) 4cal 3.81/6.58mph
63) 0.05m - 30(10:41/m) 4cal 5.62/6.24mph
64) 0.04m - 30(11:12/m) 5cal 5.36/6.06mph
65) 0.03m - 30(14:31/m) 3cal 4.13/6.26mph
66) 0.04m - 30(11:25/m) 4cal 5.26/5.78mph
67) 0.04m - 30(11:31/m) 5cal 5.21/6.34mph
68) 0.05m - 30(11:02/m) 5cal 5.44/6mph
69) 0.05m - 30(10:54/m) 5cal 5.51/6.25mph
70) 0.05m - 30(10:43/m) 5cal 5.6/6.22mph
71) 0.04m - 30(11:17/m) 5cal 5.31/6.27mph
72) 0.05m - 30(10:59/m) 5cal 5.46/6.23mph
73) 0.03m - 30(18:03/m) 3cal 3.32/5.35mph
74) 0.02m - 30(21:24/m) 1cal 2.8/5.05mph
75) 0.03m - 30(15:09/m) 2cal 3.96/4.57mph
76) 0.05m - 30(10:17/m) 4cal 5.84/6.29mph
77) 0.05m - 30(10:05/m) 5cal 5.95/6.16mph
78) 0.01m - 5(8:38/m) 1cal 6.95/6.78mph

Separated from main run when I realised that 30 reps of 30:30s was not an hour and had to edit the programme!

Split Summary
===
1) 0.02m - 30(20:34/m) 1cal 2.92/3.19mph
2) 0.04m - 30(12:39/m) 2cal 4.74/5.44mph
3) 0.04m - 30(11:47/m) 5cal 5.1/5.92mph
4) 0.04m - 30(11:31/m) 4cal 5.21/5.73mph
5) 0.04m - 30(12:08/m) 5cal 4.95/5.46mph
6) 0.04m - 30(11:43/m) 5cal 5.12/5.55mph
7) 0.04m - 30(11:23/m) 5cal 5.27/6.13mph
8) 0.04m - 30(11:41/m) 5cal 5.13/5.65mph
9) 0.04m - 30(12:13/m) 5cal 4.91/5.63mph
10) 0.04m - 30(11:54/m) 5cal 5.04/5.26mph
11) 0.04m - 30(14:11/m) 3cal 4.23/5.09mph
12) 0.05m - 30(10:23/m) 5cal 5.78/6.35mph
13) 0.01m - 7(12:14/m) 1cal 4.9/6.43mph

KR - 15 minute strength & core conditioning - expect that I managed 1 set before keeling over not the 3 it was supposed to be!

Split Summary
===
1) 1m - 22:45(22:45/m)
2) 0.24m - 5:40(23:58/m)

Adriene's 15 min "pre-run"

- knees struggled with child pose, couldn't actually get to heels - not good!

Split Summary
===
1) 1m - 21:55(21:55/m)
2) 0.78m - 16:15(20:56/m)

Split Summary
===
1) 1m - 22:40(22:40/m)
2) 0.14m - 3:50(27:33/m)

Lovely morning
Cold toes!
went out for an easy mimble, but legs had other ideas and decided they fancied making my heart and lungs work a bit harder for the third mile...
Split Summary
===
1) 1m - 11:55(11:55/m) 114cal 5.04/6.05mph
2) 1m - 11:47(11:47/m) 118cal 5.09/6.47mph
3) 1m - 10:31(10:31/m) 118cal 5.7/7.33mph
4) 0.07m - 55(12:31/m) 8cal 4.79/7.43mph

Adriene's pre-run

Split Summary
===
1) 1m - 25:15(25:15/m)
2) 0.02m - 50(40:50/m)

oops! - went out for ~3 easy miles as a break from housework. Just to squish the bugs and colour in a couple more WSW squares.
Found most of the Sandy "hills" and legs still keen on more effort than "easy"
Tomorrow's long run will be a proper plod then!

Split Summary
===
1) 1m - 12:29(12:29/m) 109cal 4.81/5.95mph
2) 1m - 11:02(11:02/m) 117cal 5.44/7.27mph
3) 1m - 11:48(11:48/m) 107cal 5.09/6.88mph
4) 1m - 10:50(10:50/m) 117cal 5.54/7.76mph
5) 0.99m - 11:30(11:37/m) 113cal 5.16/7.37mph

Adriene's pre run

Split Summary
===
1) 1m - 25:36(25:36/m)
2) 1m - 21:08(21:08/m)
3) 0.28m - 7:28(26:15/m)

As St Neots specific as I can manage - (short of driving out to Abbotsley, which I did think about)

Was feeling rather good and enjoying it until I stopped at the church to take photos of the poppy display and really couldn't get going again.
Remembered to take water and fudge - which helped.
Think it's the first time I've run that loop in a year - and probably two since the loop + out and backs

Split Summary
===
1) 1m - 12:09(12:09/m) 111cal 4.94/6mph
2) 1m - 11:38(11:38/m) 114cal 5.16/6.04mph
3) 1m - 11:36(11:36/m) 116cal 5.17/6.29mph
4) 1m - 12:05(12:05/m) 115cal 4.97/5.95mph
5) 1m - 11:31(11:31/m) 115cal 5.21/6.97mph
6) 1m - 12:08(12:08/m) 115cal 4.95/6.56mph
7) 1m - 11:55(11:55/m) 116cal 5.04/6.47mph
8) 1m - 11:28(11:28/m) 117cal 5.23/6.56mph
9) 1m - 12:11(12:11/m) 115cal 4.93/6.37mph
10) 1m - 12:21(12:21/m) 110cal 4.86/6.21mph
11) 0.54m - 6:07(11:24/m) 63cal 5.27/6.17mph

Adriene's 15min pre-run

Split Summary
===
1) 1m - 22:25(22:25/m)
2) 0.6m - 14:15(23:43/m)

Split Summary
===
1) 1m - 21:50(21:50/m)
2) 0.21m - 4:45(22:14/m)

Commute

Split Summary
===
1) 0.77m - 14:26(18:40/m)

Runtastic 7 min back and core -1st "work alongside" short routine I found on YouTube this morning. It's a start to get me back in the habit of doing something -but not the best

Adriene's 15 min pre run sequence
interrupted several times by the dog!

knees are allowing butt to get a little closer to heels in childs' pose - I think

1st go at adding in some running drills - just short reps whilst Ralph chasing/fetching the ball
Must remember better scaffolding if I'm going to do that again!

Split Summary
===
1) 1m - 20:35(20:35/m)
2) 0.42m - 10:45(25:41/m)

Split Summary
===
1) 0.94m - 20:15(21:33/m)

Split Summary
===
1) 0.74m - 12:55(17:22/m)

New shoes - pair of cheap asics amplica that I hoped would be new road race shoes -but think they're half a size too small. Love them though, so if I can find a bigger pair as cheap

- definitely only for the road, stick to roadclaws for field tracks in future

Not sure how much effect noooshoes has, but for an easy run, that pace is pleasing - although Garmin was way off course for first 1/4 mile.

Split Summary
===
1) 1m - 11:33(11:33/m) 116cal 5.19/9.21mph
2) 1m - 11:47(11:47/m) 115cal 5.09/6.58mph
3) 1m - 11:39(11:39/m) 117cal 5.15/6.38mph
4) 1m - 11:17(11:17/m) 119cal 5.32/6.4mph
5) 0.35m - 4:05(11:37/m) 41cal 5.16/6.5mph

Added same "running drills" as yesterday -reckon the dog thinks I've gone mad

Split Summary
===
1) 1m - 21:36(21:36/m)
2) 0.44m - 9:40(22:05/m)

Split Summary
===
1) 1m - 22:30(22:30/m)
2) 0.46m - 12:20(27:05/m)

Forgot to stop the app -again!

Split Summary
===
1) 0.75m - 14:00(18:39/m)

Forgot gloves, very cold hands for first mile
Top HR corresponds to climb over footbridge - one of these days I'll be able to jog up it with feeling half dead!

Shoes haven't hit 400 miles yet, but there doesn't feel to be much of anything left under big toe joints

Split Summary
===
1) 1m - 11:55(11:55/m) 116cal 5.03/6.43mph
2) 1m - 11:44(11:44/m) 119cal 5.11/6.51mph
3) 1m - 12:10(12:10/m) 121cal 4.93/6.46mph
4) 0.96m - 11:04(11:30/m) 111cal 5.21/6.58mph

Forgot to stop app - better tha last couple of walks when I haven't even started it!

Included the running drills skips etc - not so easy to do in muck boots *kermit*

Split Summary
===
1) 1m - 22:45(22:45/m)
2) 0.43m - 29:31(1:09:11/m)

Split Summary
===
1) 1m - 23:00(23:00/m)
2) 0.14m - 3:25(24:45/m)

not exactly the 3-4 easy miles I set out to do. No idea why the first "fast" five minutes in mile 3 came from - then it started to rain then hail and it seemed easier to put in a bit of effort and get home before I got too cold.

Split Summary
===
1) 1m - 11:53(11:53/m) 113cal 5.05/6.7mph
2) 1m - 11:51(11:51/m) 114cal 5.06/7.01mph
3) 1m - 10:45(10:45/m) 117cal 5.58/7.72mph
4) 1m - 10:24(10:24/m) 116cal 5.77/7.07mph
5) 0.25m - 2:37(10:41/m) 28cal 5.62/6.73mph

keep forgetting to log

Leisurely amble with the dog in the sunshine
( forgot to stop app again)Split Summary
===
1) 1m - 23:20(23:20/m)
2) 1m - 22:00(22:00/m)
3) 0.29m - 11:45(40:57/m)

Short evening dog walk - we're both a bit tired!
Barn owl heading out, geese heading to the winter-wheat field and a couple of bats braving a chilly evening on the way home.
No sign of a local Remembrance day beacon (yet?)

Split Summary
===
1) 0.86m - 20:20(23:36/m)

May have stretched the -half an hour I said I was popping out for, but colouring in a couple more wsw square was too tempting

Split Summary
===
1) 1m - 12:03(12:03/m) 113cal 4.98/6.31mph
2) 1m - 11:35(11:35/m) 114cal 5.18/6.42mph
3) 1m - 11:52(11:52/m) 112cal 5.05/6.56mph
4) 1m - 11:36(11:36/m) 118cal 5.17/6.42mph
5) 0.95m - 10:50(11:25/m) 112cal 5.25/8.09mph

Split Summary
===
1) 1m - 24:25(24:25/m)
2) 0.72m - 15:55(22:09/m)

Split Summary
===
1) 1m - 22:35(22:35/m)
2) 0.19m - 4:05(21:07/m)

Trying to fill in a couple more squares and squish the bugs that Fetch loves to site on bloody Stratford road!

Sand Lane was an "easier" "run" than it has been for a long while, this is a very good thing

Split Summary
===
1) 1m - 12:43(12:43/m) 100cal 4.72/9.63mph
2) 1m - 11:45(11:45/m) 116cal 5.1/6.45mph
3) 1m - 11:40(11:40/m) 115cal 5.14/7.21mph
4) 1m - 11:47(11:47/m) 118cal 5.09/5.96mph
5) 0.28m - 3:07(10:59/m) 34cal 5.46/5.91mph

Split Summary
===
1) 1m - 26:05(26:05/m)
2) 0.04m - 23:39(10:55:49/m)

and walk home - longer way around for WSW

Split Summary
===
1) 1m - 17:02(17:02/m)
2) 0.24m - 4:25(18:43/m)

Commute - direct as late - time includes unlocking padlock on back gate - I was THAT late!
Split Summary
===
1) 0.79m - 16:00(20:16/m)

Dog walk - including some "drills" - high knees, butt kicks, grapevines - when it was light enough to see my feet and I couldn't see anyone watching me

Split Summary
===
1) 1m - 22:25(22:25/m)
2) 0.44m - 12:25(28:16/m)

shortened dog walk, unusually for me, got a bit spooked in the dark and cut walk short.

These paths are like my back garden and I have no fear of the dark so why I felt so uncomfortable this evening I have no idea!

Split Summary
===
1) 0.99m - 24:50(24:59/m)

Split Summary
===
1) 0.71m - 13:25(18:49/m)

Just checked WSW grid and see I missed out on 2 squares I should have nabbed - damn!

Split Summary
===
1) 1m - 12:30(12:30/m) 108cal 4.8/7.99mph
2) 1m - 11:43(11:43/m) 118cal 5.12/6.57mph
3) 1m - 11:35(11:35/m) 119cal 5.18/6.39mph
4) 1m - 12:06(12:06/m) 115cal 4.96/5.97mph
5) 0.27m - 3:10(11:38/m) 31cal 5.16/5.92mph

Dramatic sky before dawn today:) One redeeming feature of the short days is sunrise and sunset dog walks Split Summary
===
1) 1m - 25:00(25:00/m)
2) 0.45m - 12:40(28:01/m)

Split Summary
===
1) 1m - 24:30(24:30/m)
2) 0.42m - 10:35(25:25/m)