Recovery run around morfas.
===
1) 1m - 7:58(7:58/m) 97cal 7.54/9.04mph
2) 1m - 8:04(8:04/m) 99cal 7.44/7.66mph
3) 1m - 7:56(7:56/m) 99cal 7.56/7.78mph
4) 1m - 7:57(7:57/m) 99cal 7.55/7.93mph
5) 1m - 7:47(7:47/m) 97cal 7.71/8.35mph
6) 0.12m - 51(6:58/m) 11cal 8.62/8.93mph

Had to take day off previous day as hip was bad. First run in new trainers quite slow but no hip problems.
===
1) 1m - 7:30(7:30/m) 99cal 8/8.39mph
2) 1m - 7:32(7:32/m) 99cal 7.97/8.95mph
3) 1m - 7:22(7:22/m) 99cal 8.14/8.6mph
4) 1m - 7:31(7:31/m) 99cal 7.98/8.25mph
5) 1m - 7:17(7:17/m) 98cal 8.24/8.72mph
6) 1m - 7:16(7:16/m) 99cal 8.26/9.29mph
7) 0.22m - 1:33(6:57/m) 20cal 8.62/8.66mph

Warm up before Dolgellau 5.
===
1) 1m - 8:08(8:08/m) 98cal 7.37/10.4mph
2) 0.1m - 47(7:59/m) 9cal 7.52/7.58mph

Dolgellau 5 mile race very happy to get the win after a battle with Skatesey and two lads from Aberwystwyth.

Managed to pull away after about 3 miles on the downhill (lost a bit as the guy at turn around didn't tell me to turn around).
===
1) 1m - 6:02(6:02/m) 97cal 9.93/11.69mph
2) 1m - 5:51(5:51/m) 99cal 10.26/12.13mph
3) 1m - 5:04(5:04/m) 93cal 11.83/13.09mph
4) 1m - 5:05(5:05/m) 95cal 11.8/13.59mph
5) 0.99m - 5:19(5:21/m) 99cal 11.2/12.15mph

Cool down after Dolgellau
===
1) 1m - 8:49(8:49/m) 97cal 6.81/7.62mph
2) 0.02m - 10(7:49/m) 1cal 7.67/6.64mph

Recovery run the day after Dolgellau. Could have done more but didn't want to do my legs in.
===
1) 1m - 8:08(8:08/m) 98cal 7.38/7.89mph
2) 1m - 8:06(8:06/m) 98cal 7.4/7.58mph
3) 1m - 7:58(7:58/m) 99cal 7.53/7.7mph
4) 1m - 7:51(7:51/m) 98cal 7.64/8.22mph
5) 0.1m - 41(6:45/m) 8cal 8.89/8.56mph

Warm up from mums to club.
===
1) 1m - 7:29(7:29/m) 99cal 8.02/8.22mph
2) 0.08m - 38(7:44/m) 8cal 7.75/8.18mph

Club run with Andy, Alex, Amie, Matty and Ben.
===
1) 1m - 7:35(7:35/m) 98cal 7.91/8.62mph
2) 1m - 7:20(7:20/m) 99cal 8.19/8.27mph
3) 1m - 7:39(7:39/m) 100cal 7.84/8.27mph
4) 1m - 7:33(7:33/m) 99cal 7.95/8.89mph
5) 1m - 7:40(7:40/m) 99cal 7.83/9.02mph
6) 1m - 7:47(7:47/m) 100cal 7.72/8.12mph
7) 0.1m - 46(7:40/m) 9cal 7.83/7.99mph

Cool down back from club to mums
===
1) 1m - 7:53(7:53/m) 98cal 7.61/8.52mph
2) 0.1m - 46(7:30/m) 9cal 8/7.7mph

Warm up before track
===
1) 1m - 7:45(7:45/m) 99cal 7.74/8.43mph
2) 0.17m - 1:16(7:33/m) 16cal 7.95/8.06mph

8x400m with Skatesey, Peter Brook and Dewi. Was ok running 70s but couldn't get much faster. Maybe should have eased into them.

===
1) 0.25m - 1:11(4:44/m) 21cal 12.68/13.23mph
2) 0.04m - 59(25:57/m) 4cal 2.31/12.75mph
3) 0.25m - 1:09(4:33/m) 20cal 13.21/13.88mph
4) 0.04m - 1:01(25:14/m) 4cal 2.38/13.4mph
5) 0.25m - 1:09(4:30/m) 20cal 13.35/14.34mph
6) 0.04m - 58(24:33/m) 4cal 2.44/13.05mph
7) 0.26m - 1:10(4:32/m) 20cal 13.22/13.71mph
8) 0.04m - 59(25:24/m) 3cal 2.36/13.23mph
9) 0.25m - 1:10(4:38/m) 20cal 12.96/13.92mph
10) 0.04m - 57(24:54/m) 4cal 2.41/13.05mph
11) 0.25m - 1:11(4:40/m) 20cal 12.87/13.99mph
12) 0.04m - 55(22:41/m) 3cal 2.65/12.98mph
13) 0.25m - 1:11(4:43/m) 20cal 12.71/13.86mph
14) 0.04m - 57(23:05/m) 4cal 2.6/12.86mph
15) 0.26m - 1:10(4:28/m) 21cal 13.44/14.19mph
16) 0.16m - 10:51(1:05:45/m) 13cal 0.91/13.42mph

SCool down after track
===
1) 1m - 7:40(7:40/m) 98cal 7.83/8.18mph
2) 0.22m - 1:40(7:36/m) 22cal 7.9/8.01mph

Split Summary
===
1) 1m - 8:16(8:16/m) 96cal 7.25/7.47mph
2) 1m - 7:58(7:58/m) 99cal 7.53/7.87mph
3) 1m - 7:46(7:46/m) 99cal 7.72/7.99mph
4) 1m - 7:55(7:55/m) 99cal 7.58/7.7mph
5) 0.1m - 49(7:49/m) 10cal 7.67/7.37mph

Split Summary
===
1) 1m - 8:13(8:13/m) 96cal 7.31/8.08mph
2) 0.22m - 1:47(8:01/m) 22cal 7.48/8.62mph

Split Summary
===
1) 1m - 5:39(5:39/m) 98cal 10.61/12.61mph
2) 1m - 5:53(5:53/m) 99cal 10.2/11.17mph
3) 1m - 5:33(5:33/m) 98cal 10.8/11.79mph
4) 1m - 5:44(5:44/m) 101cal 10.46/11.4mph
5) 0.52m - 2:44(5:15/m) 49cal 11.44/11.71mph

Split Summary
===
1) 1m - 8:28(8:28/m) 96cal 7.09/9.81mph
2) 0.01m - 5(7:06/m) 1cal 8.46/7.41mph

Split Summary
===
1) 1m - 7:50(7:50/m) 99cal 7.65/8.18mph
2) 1m - 7:47(7:47/m) 99cal 7.7/8.04mph
3) 1m - 7:44(7:44/m) 99cal 7.76/7.95mph
4) 1m - 7:47(7:47/m) 99cal 7.7/7.81mph
5) 1m - 7:44(7:44/m) 99cal 7.76/8.01mph
6) 0.1m - 43(7:15/m) 9cal 8.28/8.08mph

Split Summary
===
1) 1m - 7:14(7:14/m) 98cal 8.29/8.89mph
2) 1m - 7:23(7:23/m) 98cal 8.12/8.68mph
3) 1m - 7:22(7:22/m) 99cal 8.15/8.35mph
4) 1m - 7:20(7:20/m) 99cal 8.18/8.52mph
5) 1m - 7:11(7:11/m) 98cal 8.35/8.75mph
6) 1m - 7:19(7:19/m) 99cal 8.2/8.68mph
7) 1m - 7:08(7:08/m) 97cal 8.41/8.95mph
8) 0.12m - 43(6:08/m) 10cal 9.78/9.91mph

Split Summary
===
1) 1m - 7:35(7:35/m) 98cal 7.91/8.54mph
2) 1m - 7:25(7:25/m) 99cal 8.09/8.35mph
3) 1m - 7:24(7:24/m) 98cal 8.11/8.52mph
4) 1m - 7:48(7:48/m) 99cal 7.7/8.87mph
5) 1m - 7:26(7:26/m) 98cal 8.08/8.47mph
6) 1m - 7:25(7:25/m) 99cal 8.09/8.56mph
7) 1m - 7:20(7:20/m) 99cal 8.17/8.58mph
8) 1m - 7:14(7:14/m) 98cal 8.3/10.31mph
9) 1m - 7:18(7:18/m) 98cal 8.23/8.75mph
10) 1m - 7:26(7:26/m) 99cal 8.07/8.83mph
11) 0.24m - 1:50(7:33/m) 24cal 7.96/8.39mph

Split Summary
===
1) 1m - 7:24(7:24/m) 99cal 8.11/9.16mph
2) 1m - 7:29(7:29/m) 99cal 8.02/8.35mph
3) 1m - 7:19(7:19/m) 98cal 8.2/8.7mph
4) 1m - 7:36(7:36/m) 100cal 7.9/8.12mph
5) 1m - 7:30(7:30/m) 99cal 8/8.14mph
6) 1m - 7:20(7:20/m) 99cal 8.19/8.35mph
7) 0.12m - 52(7:20/m) 11cal 8.17/8.14mph

Split Summary
===
1) 1m - 7:19(7:19/m) 98cal 8.21/8.93mph
2) 1m - 7:18(7:18/m) 98cal 8.23/8.39mph
3) 1m - 7:18(7:18/m) 98cal 8.22/8.41mph
4) 1m - 7:15(7:15/m) 98cal 8.27/10.25mph
5) 1m - 7:21(7:21/m) 99cal 8.16/8.5mph
6) 1m - 7:22(7:22/m) 99cal 8.15/8.66mph
7) 1m - 7:15(7:15/m) 98cal 8.28/8.66mph
8) 0.1m - 44(7:14/m) 9cal 8.3/8.14mph

Split Summary
===
1) 1m - 7:23(7:23/m) 98cal 8.14/8.85mph
2) 0.04m - 18(7:16/m) 4cal 8.25/8.35mph

Split Summary
===
1) 1m - 8:24(8:24/m) 96cal 7.14/7.81mph
2) 0.44m - 5:07(11:37/m) 37cal 5.16/9.29mph

Split Summary
===
1) 1m - 8:58(8:58/m) 97cal 6.69/9.98mph
2) 0.6m - 6:06(10:07/m) 58cal 5.93/9.18mph

Split Summary
===
1) 1m - 7:49(7:49/m) 99cal 7.68/10.54mph
2) 1m - 7:13(7:13/m) 96cal 8.31/8.72mph
3) 1m - 6:50(6:50/m) 97cal 8.78/9.48mph
4) 1m - 6:42(6:42/m) 97cal 8.95/9.96mph
5) 0.31m - 1:47(5:47/m) 29cal 10.39/12.15mph

Split Summary
===
1) 1m - 7:19(7:19/m) 98cal 8.2/9.6mph
2) 1m - 7:26(7:26/m) 99cal 8.06/8.39mph
3) 1m - 7:25(7:25/m) 99cal 8.1/8.66mph
4) 1m - 7:06(7:06/m) 98cal 8.44/9.06mph
5) 1m - 7:08(7:08/m) 98cal 8.42/8.81mph
6) 1m - 7:12(7:12/m) 98cal 8.34/8.93mph
7) 0.43m - 3:02(7:05/m) 41cal 8.48/8.6mph

Split Summary
===
1) 1m - 7:22(7:22/m) 98cal 8.14/9.6mph
2) 0.55m - 4:01(7:14/m) 54cal 8.3/8.56mph

Split Summary
===
1) 0.01m - 23(1:03:24/m) 0.95/2.71mph
2) 0.65m - 3:21(5:09/m) 61cal 11.66/12.84mph
3) 0.09m - 1:40(17:59/m) 7cal 3.34/10.77mph
4) 0.65m - 3:17(5:03/m) 61cal 11.89/13.84mph
5) 0.09m - 1:40(18:41/m) 6cal 3.21/10.79mph
6) 0.65m - 3:21(5:09/m) 61cal 11.66/13.63mph
7) 0.08m - 1:40(20:40/m) 6cal 2.9/10.87mph
8) 0.35m - 1:44(4:59/m) 31cal 12.04/13.23mph

Split Summary
===
1) 1m - 8:05(8:05/m) 99cal 7.42/7.74mph
2) 0.1m - 48(8:00/m) 9cal 7.49/7.39mph

Split Summary
===
1) 1m - 7:46(7:46/m) 98cal 7.73/8.43mph
2) 1m - 7:34(7:34/m) 101cal 7.92/8.29mph
3) 1m - 7:32(7:32/m) 99cal 7.96/8.2mph
4) 1m - 7:33(7:33/m) 100cal 7.95/8.2mph
5) 1m - 7:26(7:26/m) 99cal 8.07/8.45mph
6) 1m - 7:23(7:23/m) 99cal 8.13/8.43mph
7) 1m - 7:28(7:28/m) 98cal 8.04/8.72mph
8) 1m - 7:17(7:17/m) 98cal 8.25/9.04mph
9) 1m - 7:22(7:22/m) 99cal 8.14/8.91mph
10) 1m - 7:14(7:14/m) 98cal 8.29/8.5mph
11) 0.35m - 2:36(7:29/m) 34cal 8.01/8.2mph

Split Summary
===
1) 1m - 7:39(7:39/m) 98cal 7.84/8.52mph
2) 1m - 7:47(7:47/m) 98cal 7.71/8.27mph
3) 1m - 7:52(7:52/m) 99cal 7.63/8.06mph
4) 1m - 7:42(7:42/m) 99cal 7.78/8.39mph
5) 1m - 7:18(7:18/m) 97cal 8.22/8.89mph
6) 1m - 7:11(7:11/m) 98cal 8.34/8.62mph
7) 1m - 7:19(7:19/m) 99cal 8.19/8.58mph
8) 0.12m - 53(7:08/m) 11cal 8.42/8.22mph

Split Summary
===
1) 1m - 8:37(8:37/m) 97cal 6.97/8.56mph
2) 0.01m - 5(8:27/m) 7.1/6.8mph

Split Summary
===
1) 1m - 5:08(5:08/m) 95cal 11.67/13.42mph
2) 1m - 5:17(5:17/m) 99cal 11.35/11.96mph
3) 1m - 5:20(5:20/m) 100cal 11.26/11.42mph
4) 0.13m - 41(5:10/m) 12cal 11.61/11.67mph

Split Summary
===
1) 1m - 9:08(9:08/m) 97cal 6.57/7.31mph
2) 0.76m - 6:53(9:01/m) 75cal 6.65/7.03mph

Split Summary
===
1) 1m - 8:02(8:02/m) 98cal 7.47/7.87mph
2) 1m - 8:05(8:05/m) 98cal 7.43/7.62mph
3) 1m - 8:03(8:03/m) 98cal 7.46/7.64mph
4) 1m - 8:03(8:03/m) 99cal 7.45/7.81mph
5) 1m - 7:51(7:51/m) 99cal 7.64/7.89mph
6) 0.13m - 1:04(7:52/m) 13cal 7.63/8.08mph

Split Summary
===
1) 1m - 7:30(7:30/m) 99cal 8.01/8.35mph
2) 1m - 7:26(7:26/m) 99cal 8.06/8.72mph
3) 1m - 7:14(7:14/m) 98cal 8.3/8.58mph
4) 1m - 7:19(7:19/m) 99cal 8.2/8.47mph
5) 1m - 7:16(7:16/m) 98cal 8.26/8.93mph
6) 1m - 7:14(7:14/m) 97cal 8.3/8.81mph
7) 1m - 6:03(6:03/m) 96cal 9.91/11.98mph
8) 0.31m - 2:30(8:01/m) 32cal 7.49/11.29mph

Split Summary
===
1) 1m - 8:09(8:09/m) 97cal 7.36/8.1mph
2) 0.1m - 47(7:56/m) 9cal 7.56/7.66mph

Split Summary
===
1) 1m - 5:23(5:23/m) 98cal 11.14/12.11mph
2) 1m - 5:28(5:28/m) 102cal 10.98/11.35mph
3) 1m - 5:34(5:34/m) 100cal 10.78/11.61mph
4) 1m - 5:32(5:32/m) 99cal 10.83/11.35mph
5) 1m - 5:44(5:44/m) 97cal 10.46/11.02mph
6) 1m - 5:48(5:48/m) 97cal 10.33/11.59mph
7) 0.22m - 1:04(4:52/m) 20cal 12.33/12.82mph

Split Summary
===
1) 1m - 9:23(9:23/m) 98cal 6.39/7.22mph
2) 0.24m - 2:09(8:49/m) 22cal 6.8/6.85mph