Split Summary
===
1) 1m - 8:48(8:48/m) 127/135bpm 94cal 6.82/8.5mph
2) 1m - 8:52(8:52/m) 125/133bpm 85cal 6.77/7.18mph
3) 1m - 8:55(8:55/m) 125/131bpm 79cal 6.73/7.22mph
4) 1m - 9:03(9:03/m) 126/134bpm 77cal 6.63/7.81mph
5) 1m - 9:05(9:05/m) 127/132bpm 75cal 6.61/7.01mph
6) 1m - 8:44(8:44/m) 125/131bpm 62cal 6.86/7.01mph
7) 0.07m - 42(9:47/m) 132/136bpm 6cal 6.13/6.85mph

6x100m

Split Summary
===
1) 0.44m - 2:34(5:53/m) 112/134bpm 15cal 10.19/8.85mph

Felt a lot easier than the same run (more or less) last week which was two days after the intervals. HR looks lower, pace easier etc. Had to make a four minute stop at Tesco to "use the facilities". Oops!

Split Summary
===
1) 1m - 7:53(7:53/m) 155/182bpm 108cal 7.61/8.45mph
2) 1m - 7:57(7:57/m) 142/163bpm 102cal 7.55/7.95mph
3) 1m - 7:57(7:57/m) 140/145bpm 93cal 7.55/7.87mph
4) 1m - 8:08(8:08/m) 140/146bpm 94cal 7.38/7.81mph
5) 1m - 8:32(8:32/m) 141/145bpm 95cal 7.02/7.43mph
6) 1m - 8:06(8:06/m) 137/144bpm 73cal 7.4/7.7mph
7) 1m - 8:07(8:07/m) 140/146bpm 83cal 7.39/7.76mph
8) 1m - 8:04(8:04/m) 138/144bpm 72cal 7.44/7.87mph
9) 1m - 8:05(8:05/m) 138/144bpm 69cal 7.43/7.78mph
10) 1m - 8:08(8:08/m) 138/144bpm 73cal 7.38/10mph
11) 1m - 8:08(8:08/m) 139/147bpm 71cal 7.38/7.62mph
12) 1m - 8:29(8:29/m) 142/152bpm 86cal 7.07/9.23mph
13) 0.21m - 1:54(9:14/m) 149/151bpm 24cal 6.49/6.66mph

Split Summary
===
1) 1m - 8:10(8:10/m) 152/180bpm 110cal 7.35/7.85mph
2) 1m - 8:09(8:09/m) 135/145bpm 91cal 7.36/7.78mph
3) 1m - 8:30(8:30/m) 143/152bpm 108cal 7.05/7.26mph
4) 1m - 6:55(6:55/m) 160/167bpm 105cal 8.67/9mph
5) 1m - 6:42(6:42/m) 164/167bpm 105cal 8.95/9.29mph
6) 1m - 6:44(6:44/m) 165/170bpm 106cal 8.91/9.29mph
7) 1m - 6:45(6:45/m) 167/172bpm 108cal 8.9/9.81mph
8) 1m - 6:44(6:44/m) 169/172bpm 109cal 8.91/9.23mph
9) 1m - 6:53(6:53/m) 170/171bpm 110cal 8.71/9.2mph
10) 1m - 6:46(6:46/m) 167/170bpm 107cal 8.87/9.25mph
11) 1m - 9:16(9:16/m) 152/168bpm 93cal 6.47/8.62mph
12) 1m - 9:05(9:05/m) 144/148bpm 47cal 6.6/6.91mph
13) 0.01m - 5(7:49/m) 138/138bpm 7.68/6.7mph

Split Summary
===
1) 1m - 8:16(8:16/m) 133/148bpm 95cal 7.25/7.47mph
2) 0.1m - 47(7:46/m) 141/142bpm 10cal 7.72/7.68mph

Split Summary
===
1) 1m - 7:52(7:52/m) 140/149bpm 100cal 7.63/8.04mph
2) 1m - 7:57(7:57/m) 146/154bpm 109cal 7.55/8.06mph
3) 1m - 7:54(7:54/m) 149/155bpm 109cal 7.59/7.95mph
4) 0.14m - 1:00(7:03/m) 150/154bpm 14cal 8.5/8.91mph

Split Summary
===
1) 0.96m - 8:13(8:36/m) 137/144bpm 102cal 6.98/7.81mph

Really pleased with the controlled execution of that. Plan was to start with 5 easy miles, ideally around 8:30s (though to be fair I exceeded that a tiny bit, even with a brief pee stop the first five came out at about 8:23) and then press on through the uphill section at a target MP of 7:26.

Despite the fairly challenging hill at around 9 miles, knocked out 5m splits of 37:09 (contained most of the uphill), 36:12 and 36:17, averaging 7:19 over those 15 miles.

Managed to not get carried away with racing to the finish line as there were a few places I perhaps could have picked up.

Used 6 gels, 3 non caf, 3 caf, at 3 mile intervals, water every 3.5 miles or so in plastic cups which were difficult to use.

Breakfast of porridge and demerara, large double americano, then banana 30 minutes before and a slurp of beetroot juice.

Meal night before was pasta / sauce.

Split Summary
===
1) 1m - 8:18(8:18/m) 161/185bpm 124cal 7.23/7.97mph
2) 1m - 8:26(8:26/m) 134/139bpm 89cal 7.11/7.39mph
3) 1m - 8:46(8:46/m) 134/144bpm 87cal 6.85/7.72mph
4) 1m - 8:11(8:11/m) 140/147bpm 92cal 7.33/7.83mph
5) 1m - 8:13(8:13/m) 143/150bpm 97cal 7.3/7.85mph
6) 1m - 7:22(7:22/m) 151/155bpm 101cal 8.15/8.5mph
7) 1m - 7:23(7:23/m) 150/156bpm 96cal 8.12/10.77mph
8) 1m - 7:26(7:26/m) 155/159bpm 105cal 8.07/8.7mph
9) 1m - 7:25(7:25/m) 154/158bpm 103cal 8.09/8.54mph
10) 1m - 7:32(7:32/m) 157/162bpm 108cal 7.96/9mph
11) 1m - 7:23(7:23/m) 158/162bpm 106cal 8.13/8.97mph
12) 1m - 7:16(7:16/m) 152/159bpm 84cal 8.25/9.1mph
13) 1m - 7:17(7:17/m) 156/162bpm 94cal 8.24/8.77mph
14) 1m - 7:02(7:02/m) 155/161bpm 85cal 8.54/9.1mph
15) 1m - 7:14(7:14/m) 154/158bpm 85cal 8.29/8.95mph
16) 1m - 7:20(7:20/m) 154/159bpm 85cal 8.18/8.6mph
17) 1m - 7:14(7:14/m) 156/160bpm 89cal 8.3/8.7mph
18) 1m - 7:23(7:23/m) 156/160bpm 89cal 8.13/9.77mph
19) 1m - 7:18(7:18/m) 157/160bpm 92cal 8.22/8.37mph
20) 0.97m - 7:04(7:16/m) 159/162bpm 92cal 8.26/8.47mph

Split Summary
===
1) 1m - 8:36(8:36/m) 125/139bpm 87cal 6.98/14.69mph
2) 2m - 17:08(8:33/m) 131/140bpm 182cal 7.02/9.1mph
3) 0.51m - 4:34(8:56/m) 135/144bpm 48cal 6.72/7.28mph

On tired legs from Sunday's 20 mile run / race, chose to run on the grass track in Castle Park for a bit of respite and to stop myself comparing lapping paces with the 1000m intervals I did a couple of weeks ago on the roads.

Blustery against the uphill section of the track, and grass getting a bit damp / slippery so definitely not full gas, though not too far off. Pleased with the consistency.

Split Summary
===
1) 0.39m - 2:29(6:24/m) 152/162bpm 33cal 9.38/10.06mph
2) 0.16m - 1:25(8:58/m) 152/162bpm 20cal 6.69/9.23mph
3) 0.39m - 2:29(6:21/m) 158/166bpm 37cal 9.45/10.27mph
4) 0.16m - 1:24(8:47/m) 157/166bpm 21cal 6.83/9.6mph
5) 0.39m - 2:27(6:18/m) 161/167bpm 37cal 9.53/10.69mph
6) 0.16m - 1:25(8:47/m) 156/167bpm 21cal 6.83/9.6mph
7) 0.39m - 2:26(6:19/m) 162/170bpm 37cal 9.5/10.44mph
8) 0.16m - 1:24(8:58/m) 159/170bpm 21cal 6.69/9.58mph
9) 0.4m - 2:26(6:08/m) 164/171bpm 37cal 9.78/10.6mph
10) 0.15m - 1:25(9:08/m) 159/172bpm 21cal 6.57/9.71mph
11) 0.01m - 2(6:13/m) 151/151bpm 9.66/5.95mph

Split Summary
===
1) 1.58m - 14:19(9:02/m) 143/155bpm 186cal 6.64/7.24mph

Felt super strong in this run, and the HR data confirms this was a cruise and a significant improvement on similar runs 6 -8 weeks ago. One swallow doesn't make a summer etc, but I can definitely feel progress, especially after the hard weekend.

Split Summary
===
1) 1m - 8:41(8:41/m) 137/155bpm 104cal 6.91/8.97mph
2) 1m - 7:54(7:54/m) 134/154bpm 85cal 7.59/8.22mph
3) 1m - 7:41(7:41/m) 130/138bpm 72cal 7.81/7.95mph
4) 1m - 8:02(8:02/m) 136/151bpm 83cal 7.48/8.35mph
5) 1m - 7:57(7:57/m) 135/148bpm 76cal 7.55/10.18mph
6) 1m - 8:10(8:10/m) 142/150bpm 94cal 7.35/7.72mph
7) 1m - 7:53(7:53/m) 138/144bpm 76cal 7.61/8.85mph
8) 1m - 7:57(7:57/m) 140/149bpm 79cal 7.54/7.93mph
9) 1m - 8:03(8:03/m) 140/150bpm 77cal 7.45/9.04mph
10) 1m - 7:55(7:55/m) 141/144bpm 76cal 7.57/10.1mph
11) 1m - 7:42(7:42/m) 138/143bpm 62cal 7.79/8.54mph
12) 0.06m - 29(8:13/m) 139/140bpm 4cal 7.31/7.78mph

Split Summary
===
1) 1m - 9:04(9:04/m) 139/157bpm 112cal 6.61/7.31mph
2) 1m - 8:03(8:03/m) 137/155bpm 94cal 7.45/7.64mph
3) 1m - 8:12(8:12/m) 137/150bpm 89cal 7.32/7.93mph
4) 1m - 7:51(7:51/m) 135/150bpm 76cal 7.64/8.12mph
5) 1m - 8:00(8:00/m) 138/149bpm 83cal 7.5/7.76mph
6) 1m - 7:50(7:50/m) 140/149bpm 84cal 7.65/7.87mph
7) 0.22m - 1:44(7:52/m) 138/140bpm 17cal 7.63/7.81mph

Split Summary
===
1) 0.42m - 2:20(5:33/m) 118/140bpm 15cal 10.82/8.68mph

Split Summary
===
1) 1m - 9:01(9:01/m) 131/145bpm 99cal 6.65/7.47mph
2) 0.19m - 1:37(8:21/m) 130/135bpm 17cal 7.18/7.35mph

Split Summary
===
1) 1m - 6:26(6:26/m) 162/173bpm 93cal 9.32/10.69mph
2) 1m - 6:22(6:22/m) 173/175bpm 102cal 9.43/13.52mph
3) 1m - 6:24(6:24/m) 173/175bpm 103cal 9.38/13.92mph
4) 0.08m - 28(5:44/m) 174/175bpm 7cal 10.46/12.15mph

Split Summary
===
1) 1m - 9:17(9:17/m) 139/149bpm 116cal 6.46/7.43mph
2) 0.01m - 5(11:08/m) 133/133bpm 5.39/5.47mph

Chose to run out 10m at 8:30 pace and then decided at half way to run back to sub 140 pace. Last mile was the only one where I couldn't quite keep the pace and heart rate in line but it was getting breezy. Plus it was mile 20!

Muddy and puddles so sometimes difficult to keep steady rhythm.

Last 20 of the plan I think.

Split Summary
===
1) 1m - 8:48(8:48/m) 151/182bpm 110cal 6.81/7.41mph
2) 1m - 8:16(8:16/m) 127/132bpm 71cal 7.26/7.66mph
3) 1m - 8:19(8:19/m) 125/128bpm 62cal 7.21/7.62mph
4) 1m - 8:23(8:23/m) 128/133bpm 64cal 7.16/7.56mph
5) 1m - 8:27(8:27/m) 128/136bpm 61cal 7.09/7.85mph
6) 1m - 8:28(8:28/m) 128/131bpm 59cal 7.08/8.39mph
7) 1m - 8:48(8:48/m) 128/134bpm 60cal 6.82/8.58mph
8) 1m - 8:28(8:28/m) 131/133bpm 62cal 7.09/7.6mph
9) 1m - 8:23(8:23/m) 131/133bpm 59cal 7.16/7.51mph
10) 1m - 8:17(8:17/m) 132/134bpm 59cal 7.24/11.42mph
11) 1m - 8:01(8:01/m) 137/140bpm 72cal 7.49/8.45mph
12) 1m - 7:59(7:59/m) 139/143bpm 77cal 7.51/8.08mph
13) 1m - 7:55(7:55/m) 140/142bpm 75cal 7.58/9.81mph
14) 1m - 8:12(8:12/m) 140/143bpm 75cal 7.31/7.56mph
15) 1m - 8:08(8:08/m) 139/141bpm 70cal 7.37/7.58mph
16) 1m - 8:15(8:15/m) 140/142bpm 71cal 7.28/7.64mph
17) 1m - 8:06(8:06/m) 140/141bpm 65cal 7.41/7.76mph
18) 1m - 8:14(8:14/m) 140/143bpm 62cal 7.29/7.6mph
19) 1m - 8:18(8:18/m) 140/142bpm 61cal 7.23/7.53mph
20) 1m - 8:33(8:33/m) 141/143bpm 59cal 7.01/7.28mph
21) 0.16m - 1:17(8:02/m) 142/143bpm 9cal 7.46/7.56mph

Split Summary
===
1) 1m - 9:39(9:39/m) 119/126bpm 86cal 6.21/6.78mph
2) 1m - 8:48(8:48/m) 121/127bpm 74cal 6.82/7.41mph
3) 1m - 8:41(8:41/m) 122/135bpm 68cal 6.91/9.58mph
4) 1m - 9:20(9:20/m) 119/126bpm 64cal 6.43/8.62mph
5) 1m - 10:49(10:49/m) 120/131bpm 72cal 5.54/6.45mph
6) 0.56m - 5:27(9:47/m) 122/131bpm 37cal 6.13/7.95mph

Split Summary
===
1) 3.73m - 31:32(8:27/m) 130/144bpm 317cal 7.1/7.51mph
2) 0.01m - 7(8:48/m) 131/131bpm 1cal 6.82/6.91mph

Couldn't really see my watch to keep an eye on pace due to rain / dark, so very pleased to see every rep under 6min/miles, the first time I've achieved that and certainly not what I expected when I set out - was hoping to get around 6:10-6:20 based on feel. Clearly my "feel" is a bit awry, but in a good way.

Laps were more or less 2.5 times around the Fairways loop, taking advantage of finishing down the long straight, perhaps with a tailwind if I'm being honest about it, but not sure how much that really contributed.

Tried to time 3min recoveries, but clearly missed by a short amount (7/8 seconds, so not much really) which comes out at about 66% time recoveries, so within the 50-90% guidelines in P&D.

Split Summary
===
1) 0.77m - 4:34(5:56/m) 160/168bpm 66cal 10.12/11.25mph
2) 0.38m - 3:08(8:18/m) 150/168bpm 43cal 7.22/10.58mph
3) 0.77m - 4:31(5:53/m) 164/171bpm 68cal 10.21/10.75mph
4) 0.37m - 3:07(8:23/m) 151/169bpm 42cal 7.15/10.33mph
5) 0.77m - 4:28(5:49/m) 166/173bpm 69cal 10.31/10.69mph
6) 0.37m - 3:08(8:33/m) 153/172bpm 43cal 7.02/10.48mph
7) 0.77m - 4:30(5:52/m) 167/173bpm 69cal 10.23/10.73mph
8) 0.36m - 3:09(8:48/m) 155/172bpm 44cal 6.81/10.46mph

Split Summary
===
1) 1.69m - 14:46(8:45/m) 139/146bpm 182cal 6.86/7.53mph

Split Summary
===
1) 1.09m - 9:33(8:47/m) 148/177bpm 127cal 6.83/7.87mph
2) 1m - 7:28(7:28/m) 136/149bpm 83cal 8.04/8.25mph
3) 1m - 7:25(7:25/m) 134/141bpm 74cal 8.09/8.39mph
4) 1m - 7:46(7:46/m) 143/154bpm 92cal 7.72/10.25mph
5) 1m - 7:45(7:45/m) 143/155bpm 90cal 7.74/10.21mph
6) 1m - 7:56(7:56/m) 149/157bpm 103cal 7.57/8.01mph
7) 1m - 7:32(7:32/m) 146/151bpm 90cal 7.96/8.83mph
8) 1m - 7:39(7:39/m) 149/153bpm 94cal 7.84/8.35mph
9) 1m - 7:51(7:51/m) 149/157bpm 95cal 7.64/8.56mph
10) 1m - 7:50(7:50/m) 147/151bpm 86cal 7.66/9.37mph
11) 0.93m - 6:58(7:31/m) 145/149bpm 63cal 7.98/8.22mph

Split Summary
===
1) 1m - 8:43(8:43/m) 170/184bpm 135cal 6.89/12.19mph
2) 1m - 8:04(8:04/m) 127/136bpm 63cal 7.43/7.89mph
3) 1m - 8:05(8:05/m) 131/140bpm 69cal 7.43/7.91mph
4) 1m - 8:23(8:23/m) 135/141bpm 78cal 7.16/7.72mph
5) 1m - 8:00(8:00/m) 138/146bpm 80cal 7.5/7.72mph
6) 1m - 8:02(8:02/m) 141/145bpm 86cal 7.48/7.78mph
7) 0.03m - 15(7:13/m) 139/139bpm 2cal 8.32/9.62mph

Split Summary
===
1) 1m - 8:25(8:25/m) 120cal 7.12/7.45mph
2) 1m - 7:04(7:04/m) 121cal 8.49/9.04mph
3) 0.04m - 17(6:49/m) 4cal 8.8/8.7mph

Cor blimey g'vnor - I never expected that!!

Fully intended to run 6:20-6:23 with a hope of hanging on to crack 40 minutes for the first time.

First mile went by with 6:10 on the watch, but there was a bit of undulation and the people I was with seemed OK.

Second mile, 6:09. OK, this is faster than I'd planned. Still feel good though, and those people in front don't look as if they will hang on at this pace so I'll cruise on by.

Third mile, 6:18 - OK, more sensible. But hang on, I just went past the 5k sign in about 19:15. I've only ever run faster than that twice for a 5k! OK, it's time in the bag, legs feel OK, let's hang on at this pace and keep it steady.

Fourth mile, 6:13 - hmm, I don't seem to be able to slow it down. That's more time in the bank. Oh look, it starts to go downhill at this point. Good oh! Watch seems to indicate a 38:XX. Bloody hell!!

Fifth mile, 6:09 - that was a nice cruise. I seem to remember being told that it gets a bit lumpy after this, and that guy in front has pulled away a few metres. He's a Vale Royal runner, probably quite good.

Sixth mile, 6:22 - well, that was a bit more interesting and challenging. Vale Royal guy pulled away down the hill, but I cruised past him on the uphill and feel like I've pulled away from him. Half a mile into this mile though the stomach feels distinctly odd. Am I about the blow up? Try to take the foot off the gas, and meanwhile now I've covered another 400m and I'm thinking only two laps of a track to go. Hang on in there!

Seventh mile, 0.22 at 6:41 - who put that stupid rise there??? Ah well, I'll still be happy to get low 39s. Round the corner, there's the finish clock - it's still showing 38:4X!! Lordy, me I cross the line and the race clock is still showing sub 39 - and I set off at the back. Blimey!! Ooops, here comes the beetroot juice back up from my stomach. Oh dear, this is embarrassing. It looks like I'm throwing up blood. Better tell the spectators. Oh no, here it comes again. Ah well, it was worth it!

Split Summary
===
1) 1m - 6:10(6:10/m) 151/171bpm 81cal 9.73/9.91mph
2) 1m - 6:09(6:09/m) 170/173bpm 96cal 9.76/10.12mph
3) 1m - 6:18(6:18/m) 173/175bpm 101cal 9.53/9.91mph
4) 1m - 6:13(6:13/m) 173/173bpm 99cal 9.65/9.87mph
5) 1m - 6:09(6:09/m) 172/173bpm 98cal 9.75/10.06mph
6) 1m - 6:22(6:22/m) 174/175bpm 102cal 9.42/9.89mph
7) 0.21m - 1:26(6:41/m) 176/178bpm 23cal 8.97/9.91mph

Split Summary
===
1) 1m - 8:22(8:22/m) 138/147bpm 102cal 7.17/7.56mph
2) 1m - 8:22(8:22/m) 142/148bpm 106cal 7.18/7.43mph
3) 1m - 8:20(8:20/m) 146/150bpm 108cal 7.2/7.35mph
4) 1m - 8:20(8:20/m) 148/153bpm 109cal 7.21/7.6mph
5) 1m - 8:07(8:07/m) 147/150bpm 101cal 7.4/7.6mph
6) 1m - 8:13(8:13/m) 151/156bpm 110cal 7.31/7.64mph
7) 1m - 8:13(8:13/m) 151/157bpm 109cal 7.31/10.08mph
8) 1m - 8:11(8:11/m) 153/157bpm 109cal 7.33/7.64mph
9) 0.52m - 4:38(8:56/m) 157/162bpm 64cal 6.72/7.43mph

Split Summary
===
1) 1m - 8:20(8:20/m) 124/139bpm 81cal 7.2/7.64mph
2) 1m - 8:12(8:12/m) 136/146bpm 95cal 7.31/7.6mph
3) 1m - 8:08(8:08/m) 137/144bpm 91cal 7.37/7.64mph
4) 1m - 8:21(8:21/m) 139/149bpm 94cal 7.19/7.47mph
5) 1m - 8:14(8:14/m) 140/145bpm 90cal 7.29/7.51mph
6) 1m - 8:32(8:32/m) 146/157bpm 101cal 7.04/7.41mph
7) 0.06m - 32(8:33/m) 152/154bpm 7cal 7.02/6.85mph

Split Summary
===
1) 3.45m - 28:13(8:11/m) 136/147bpm 317cal 7.34/9.77mph

Split Summary
===
1) 0.39m - 2:15(5:46/m) 162/169bpm 32cal 10.39/10.6mph
2) 0.19m - 1:31(7:50/m) 159/169bpm 22cal 7.65/11.96mph
3) 0.39m - 2:14(5:41/m) 165/172bpm 33cal 10.54/11.25mph
4) 0.19m - 1:32(8:00/m) 160/172bpm 22cal 7.5/12.98mph
5) 0.39m - 2:12(5:36/m) 167/174bpm 34cal 10.7/11.29mph
6) 0.19m - 1:34(8:16/m) 161/174bpm 23cal 7.26/12.56mph
7) 0.39m - 2:12(5:41/m) 168/175bpm 33cal 10.55/10.9mph
8) 0.2m - 1:38(8:17/m) 162/175bpm 24cal 7.24/10.54mph
9) 0.39m - 2:11(5:35/m) 169/175bpm 33cal 10.75/11.37mph
10) 0.2m - 1:34(8:01/m) 163/175bpm 24cal 7.49/11.96mph

Split Summary
===
1) 1.37m - 11:50(8:39/m) 142/152bpm 149cal 6.94/7.62mph

Split Summary
===
1) 2.04m - 16:42(8:12/m) 133/149bpm 185cal 7.32/7.76mph
2) 1m - 8:19(8:19/m) 132/149bpm 81cal 7.21/7.7mph
3) 1m - 8:19(8:19/m) 142/148bpm 101cal 7.22/7.6mph
4) 1m - 7:59(7:59/m) 137/144bpm 82cal 7.51/8.06mph
5) 1m - 7:44(7:44/m) 139/147bpm 81cal 7.76/8.12mph
6) 1m - 7:31(7:31/m) 132/138bpm 57cal 7.98/10.44mph
7) 1m - 7:47(7:47/m) 138/145bpm 74cal 7.71/8.93mph
8) 1m - 7:56(7:56/m) 147/153bpm 96cal 7.56/7.85mph
9) 1m - 7:50(7:50/m) 148/154bpm 97cal 7.66/7.97mph
10) 1m - 7:17(7:17/m) 143/149bpm 73cal 8.24/8.45mph
11) 0.03m - 14(7:31/m) 143/143bpm 2cal 7.99/8.25mph

Split Summary
===
1) 1m - 7:51(7:51/m) 126/137bpm 79cal 7.64/8.06mph
2) 1m - 7:46(7:46/m) 135/139bpm 90cal 7.73/9.46mph
3) 0.27m - 2:06(7:47/m) 135/139bpm 23cal 7.71/8.08mph

Split Summary
===
1) 0.44m - 2:23(5:24/m) 118/144bpm 16cal 11.1/9.08mph

Split Summary
===
1) 1m - 7:12(7:12/m) 144/150bpm 94cal 8.33/8.64mph
2) 0.82m - 5:54(7:13/m) 153/161bpm 84cal 8.31/8.58mph

Included last 5k at just above marathon pace.

Two toilet stops and a dog stop in the forest.

Split Summary
===
1) 1m - 9:04(9:04/m) 137/155bpm 110cal 6.62/9mph
2) 1m - 7:43(7:43/m) 138/155bpm 90cal 7.78/8.27mph
3) 1m - 7:42(7:42/m) 129/136bpm 69cal 7.8/7.99mph
4) 1m - 8:05(8:05/m) 135/145bpm 84cal 7.42/8.2mph
5) 1m - 7:51(7:51/m) 134/145bpm 75cal 7.64/8.12mph
6) 1m - 8:07(8:07/m) 139/149bpm 85cal 7.39/7.95mph
7) 1m - 8:01(8:01/m) 134/142bpm 68cal 7.48/8.56mph
8) 1m - 7:54(7:54/m) 135/139bpm 68cal 7.6/8.29mph
9) 1m - 7:54(7:54/m) 137/144bpm 72cal 7.6/8.04mph
10) 1m - 7:54(7:54/m) 138/140bpm 70cal 7.6/8.7mph
11) 1m - 8:08(8:08/m) 139/143bpm 75cal 7.37/7.91mph
12) 1m - 7:56(7:56/m) 138/142bpm 65cal 7.56/10.1mph
13) 1m - 7:48(7:47/m) 142/148bpm 76cal 7.7/8.41mph
14) 1m - 7:27(7:27/m) 148/155bpm 87cal 8.05/8.87mph
15) 1m - 7:16(7:16/m) 151/153bpm 94cal 8.26/8.7mph
16) 1m - 7:03(7:03/m) 148/152bpm 79cal 8.5/10.67mph
17) 0.03m - 12(6:38/m) 147/148bpm 2cal 9.04/8.22mph