![](/userpics/7953.jpg)
Sunbed Athlete
Last on at 4pm, 31st Aug 2024![](/images/flags/gb-sct.png)
- About
- Bests
- All Races
- Pics
- Mileage
- Training
- Blog
-
Races
509 -
Miles
74515 -
Miles
3 -
Miles
2407 -
Miles
21 -
WAVA
93.36% -
1500m
4:18 -
3000m
8:59 -
5000m
15:23 -
5k
15:02 -
5M
25:01 -
10000m
31:33 -
10k
31:29 -
10M
51:39 -
Half
1:08:56 -
Mara
2:27:20 -
50k
3:13:45 -
20k
37:29 -
750m
24:21
About Me | |
---|---|
Started running in 2002.Did usual School running but took a sabatical(lasted 15 yrs).Played football and followed football before taking up running more seriously.
Three times nominated for Scottish Athletics Masters Athlete of the Year 2012, 2015, 2016 Fast forward 10 years and become the FIRST person to cleansweep Scottish Athletics Masters National Titles in 2012 XC, 5k, 10k, 10 mile, Half and Full marathons 2015 made Great Britain Masters debut in World Masters Athletics championships in Lyon winning individual Bronze medal in the marathon M40-44 and Team Silver in M40-44 age categories. 2016 European Masters non-stadia M45-49 Half marathon Silver medal and Team bronze medal M40-44 2017 European Masters Athletics Championships Silver medals in 5000m and Half marathon and Half Marathon Team Show More...
|
Random Q&A | See your Q&A |
---|---|
This user has not completed any responses. |
Recent Blogs | |
---|---|
An Old Manβs thing | May 2024 |
The Year that was 2023 | Dec 2023 |
2οΈβ£0οΈβ£2οΈβ£2οΈβ£ | Dec 2022 |
Scottish Athletics West District XC Championships | Dec 2022 |
Girvan Half Marathon | Jul 2022 |
My parkrun |
---|
Girvan Prom parkrun |
Buddies (51) |
---|
Followers (55) |
---|
Badges Collected | See available badges |
---|---|
Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Run Totals
Swim Totals
Bike Totals
Walk Totals
Cross Totals
Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|
2024 | 342 | 29 | 70 | 264 | 317 | 299 | 312 | 297 | 0 | 0 | 0 | 0 | 1930 |
2023 | 315 | 237 | 277 | 299 | 234 | 266 | 312 | 326 | 319 | 295 | 315 | 286 | 3482 |
2022 | 0 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
2022 | 359 | 214 | 358 | 317 | 337 | 309 | 338 | 323 | 315 | 358 | 334 | 331 | 3892 |
2021 | 351 | 301 | 332 | 368 | 373 | 324 | 341 | 336 | 315 | 363 | 343 | 279 | 4027 |
2020 | 379 | 320 | 381 | 350 | 296 | 265 | 328 | 359 | 342 | 351 | 272 | 370 | 4014 |
2019 | 0 | 0 | 0 | 0 | 0.3 | 2.3 | 0 | 0 | 0 | 0 | 0 | 0 | 2.7 |
2019 | 340 | 335 | 294 | 342 | 372 | 361 | 295 | 345 | 334 | 329 | 320 | 359 | 4025 |
2019 | 0 | 0 | 0 | 0 | 0 | 34 | 0 | 0 | 0 | 0 | 0 | 0 | 34 |
2018 | 370 | 317 | 323 | 333 | 360 | 364 | 306 | 380 | 299 | 297 | 324 | 343 | 4017 |
2017 | 312 | 352 | 351 | 345 | 428 | 387 | 360 | 333 | 345 | 310 | 340 | 377 | 4239 |
2016 | 357 | 380 | 412 | 363 | 342 | 396 | 374 | 374 | 333 | 329 | 406 | 383 | 4449 |
2015 | 379 | 384 | 382 | 380 | 429 | 474 | 405 | 288 | 370 | 290 | 344 | 371 | 4495 |
2014 | 414 | 372 | 427 | 455 | 342 | 413 | 390 | 437 | 380 | 379 | 279 | 385 | 4672 |
2013 | 433 | 409 | 409 | 408 | 371 | 423 | 441 | 362 | 303 | 373 | 391 | 399 | 4721 |
2012 | 365 | 264 | 335 | 371 | 241 | 360 | 418 | 392 | 356 | 264 | 373 | 364 | 4102 |
2011 | 3 | 0 | 3 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 |
2011 | 403 | 374 | 361 | 277 | 308 | 311 | 272 | 370 | 295 | 202 | 179 | 341 | 3691 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 15 | 0 | 15 |
2010 | 428 | 388 | 381 | 326 | 349 | 182 | 85 | 141 | 21 | 77 | 214 | 371 | 2961 |
2010 | 0 | 4 | 0 | 0 | 17 | 119 | 213 | 109 | 78 | 127 | 36 | 0 | 703 |
2009 | 272 | 282 | 308 | 280 | 253 | 297 | 337 | 381 | 168 | 310 | 381 | 374 | 3642 |
2009 | 92 | 64 | 81 | 88 | 73 | 58 | 28 | 28 | 106 | 30 | 4 | 16 | 666 |
2008 | 297 | 185 | 44 | 239 | 252 | 214 | 256 | 273 | 273 | 225 | 227 | 206 | 2690 |
2008 | 108 | 84 | 0 | 0 | 114 | 93 | 57 | 122 | 126 | 120 | 123 | 57 | 1004 |
2007 | 298 | 259 | 230 | 274 | 261 | 261 | 215 | 259 | 295 | 200 | 220 | 255 | 3026 |
2006 | 226 | 176 | 162 | 224 | 229 | 186 | 206 | 263 | 205 | 261 | 264 | 294 | 2695 |
2005 | 204 | 101 | 166 | 146 | 171 | 167 | 76 | 178 | 179 | 179 | 183 | 192 | 1942 |
2004 | 41 | 46 | 37 | 36 | 57 | 47 | 22 | 45 | 58 | 99 | 103 | 113 | 700 |
2003 | 37 | 35 | 67 | 77 | 80 | 61 | 39 | 64 | 98 | 42 | 94 | 64 | 756 |
2002 | 21 | 42 | 18 | 31 | 32 | 18 | 35 | 36 | 19 | 31 | 32 | 33 | 347 |
Mon 5th Aug
Aug 5
|
Tue 6th Aug
Aug 6
|
Wed 7th Aug
Aug 7
|
Thu 8th Aug
Aug 8
|
Fri 9th Aug
Aug 9
|
Sat 10th Aug
Aug 10
|
Sun 11th Aug
Aug 11
|
29 hours recovery from yesterdays plod but still felt a little lethargic as I went Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside hospital, golf course, round boatyard, Prom then home π§οΈπ§οΈ
1) 1mi - 6:57(6:57/mi) 129/147bpm [896b/mi] 97cal 8.64/9.08mph 2) 1mi - 6:50(6:50/mi) 128/134bpm [874b/mi] 93cal 8.79/9.33mph 3) 1mi - 6:48(6:48/mi) 131/135bpm [891b/mi] 95cal 8.82/9.06mph 4) 1mi - 6:48(6:48/mi) 131/138bpm [892b/mi] 93cal 8.82/9.37mph 5) 1mi - 6:53(6:53/mi) 131/139bpm [902b/mi] 92cal 8.71/8.97mph 6) 1mi - 6:52(6:52/mi) 133/142bpm [912b/mi] 92cal 8.75/9.14mph 7) 1mi - 6:58(6:58/mi) 136/158bpm [948b/mi] 96cal 8.61/9.12mph 8) 1mi - 6:57(6:57/mi) 153/181bpm [1064b/mi] 116cal 8.63/9.1mph 9) 1mi - 6:58(6:58/mi) 174/199bpm [1212b/mi] 141cal 8.61/9.79mph 10) 0.14mi - 1:00(7:23/mi) 185/202bpm [1365b/mi] 20cal 8.13/8.25mph ![]() |
Another very lethargic plod coming off shift. Headed out Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll then home π¨π€οΈππ₯΅π΄
1) 1mi - 7:00(7:00/mi) 128/141bpm [896b/mi] 98cal 8.57/8.93mph 2) 1mi - 6:54(6:54/mi) 133/140bpm [918b/mi] 102cal 8.69/9.08mph 3) 1mi - 6:48(6:48/mi) 156/179bpm [1060b/mi] 117cal 8.83/9.33mph 4) 1mi - 6:55(6:55/mi) 170/182bpm [1205b/mi] 141cal 8.47/8.77mph 5) 1mi - 6:58(6:58/mi) 171/180bpm [1191b/mi] 140cal 8.61/9.58mph 6) 1mi - 6:57(6:57/mi) 172/178bpm [1196b/mi] 143cal 8.63/9.5mph 7) 1mi - 7:04(7:04/mi) 179/188bpm [1266b/mi] 149cal 8.48/9.77mph 8) 1mi - 6:57(6:57/mi) 181/187bpm [1259b/mi] 146cal 8.62/9.41mph 9) 1mi - 7:05(7:05/mi) 177/182bpm [1255b/mi] 149cal 8.46/9.33mph 10) 0.05mi - 22(8:35/mi) 179/180bpm [1537b/mi] 4cal 6.99/7.83mph ![]() |
Headed home from Victory Park via Avenue π¨π€οΈπ
1) 1mi - 6:47(6:47/mi) 124/132bpm [842b/mi] 94cal 8.84/9.41mph 2) 1mi - 6:49(6:49/mi) 121/125bpm [825b/mi] 87cal 8.8/8.93mph 3) 0.2mi - 1:24(7:00/mi) 121/124bpm [848b/mi] 17cal 8.56/8.93mph ![]()
Victory Park for 10 x half mile reps all with roughly 20-30 seconds jog recovery. Jog recoveries got or felt slower towards the end as did the reps π¨π€οΈπ
1) 0.48mi - 2:53(5:59/mi) 118/128bpm [707b/mi] 35cal 10.02/11.96mph 2) 0.06mi - 26(7:12/mi) 122/124bpm [878b/mi] 6cal 8.34/9.83mph 3) 0.49mi - 2:53(5:57/mi) 119/126bpm [708b/mi] 36cal 10.09/11.21mph 4) 0.06mi - 27(7:47/mi) 115/119bpm [895b/mi] 5cal 7.71/10.37mph 5) 0.49mi - 2:55(6:00/mi) 121/126bpm [726b/mi] 37cal 10/10.56mph 6) 0.05mi - 26(8:07/mi) 121/122bpm [981b/mi] 5cal 7.4/10.06mph 7) 0.49mi - 2:57(6:01/mi) 123/127bpm [741b/mi] 37cal 9.96/10.31mph 8) 0.05mi - 24(8:13/mi) 139/145bpm [1142b/mi] 5cal 7.3/10.27mph 9) 0.49mi - 2:58(6:01/mi) 135/141bpm [813b/mi] 44cal 9.96/10.6mph 10) 0.05mi - 25(8:36/mi) 134/137bpm [1153b/mi] 6cal 6.97/10.06mph 11) 0.5mi - 2:59(6:00/mi) 134/137bpm [804b/mi] 43cal 10/10.37mph 12) 0.05mi - 26(8:28/mi) 132/135bpm [1117b/mi] 6cal 7.09/10.31mph 13) 0.49mi - 2:59(6:07/mi) 132/138bpm [808b/mi] 42cal 9.8/10.96mph 14) 0.05mi - 24(8:10/mi) 130/131bpm [1061b/mi] 5cal 7.35/9.79mph 15) 0.5mi - 3:01(6:04/mi) 132/135bpm [802b/mi] 42cal 9.88/10.23mph 16) 0.05mi - 24(8:31/mi) 129/131bpm [1099b/mi] 5cal 7.05/9.98mph 17) 0.48mi - 3:01(6:14/mi) 130/138bpm [811b/mi] 40cal 9.62/10.37mph 18) 0.04mi - 22(10:08/mi) 124/126bpm [1257b/mi] 4cal 5.92/9.71mph 19) 0.49mi - 3:00(6:10/mi) 127/132bpm [784b/mi] 35cal 9.72/9.96mph 20) 0.05mi - 23(7:57/mi) 129/130bpm [1026b/mi] 5cal 7.55/9.96mph ![]()
30 hours recovery from yesterdayβs plod. Headed to Victory Park via Avenue π¨π€οΈπ
1) 1mi - 6:55(6:55/mi) 114/125bpm [798b/mi] 81cal 8.57/9.16mph 2) 1mi - 6:46(6:45/mi) 121/131bpm [806b/mi] 84cal 9.01/9.54mph 3) 0.21mi - 1:20(6:24/mi) 122/125bpm [781b/mi] 16cal 9.37/9.2mph ![]() |
Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital, golf course, round boatyard, Prom then home.
Rain βοΈ π§οΈ came on really heavy and fast and forgot to turn itself off π 1) 1mi - 6:51(6:51/mi) 126/134bpm [863b/mi] 98cal 8.76/9.25mph 2) 1mi - 6:26(6:26/mi) 128/148bpm [824b/mi] 93cal 9.33/9.93mph 3) 1mi - 6:44(6:44/mi) 135/148bpm [910b/mi] 104cal 8.91/9.27mph 4) 1mi - 6:51(6:51/mi) 133/148bpm [910b/mi] 98cal 8.77/9.12mph 5) 1mi - 6:59(6:59/mi) 138/147bpm [964b/mi] 109cal 8.59/8.89mph 6) 1mi - 6:52(6:52/mi) 137/146bpm [941b/mi] 104cal 8.73/9.14mph 7) 1mi - 6:50(6:50/mi) 138/154bpm [944b/mi] 101cal 8.77/9.06mph 8) 1mi - 7:02(7:02/mi) 141/153bpm [991b/mi] 106cal 8.54/8.93mph 9) 1mi - 7:06(7:06/mi) 156/176bpm [1106b/mi] 126cal 8.46/8.5mph 10) 0.19mi - 1:20(7:05/mi) 162/166bpm [1147b/mi] 24cal 8.47/8.47mph ![]() |
Brae Toll, Old Dailly, Hawkhill, about turning after Bargany Gardens, Old Dailly, Brae Toll then home π¨π€οΈπ₯΅π
1) 1mi - 6:31(6:31/mi) 140/148bpm [911b/mi] 102cal 9.22/10.48mph 2) 1mi - 6:36(6:36/mi) 173/183bpm [1143b/mi] 139cal 9.08/9.41mph 3) 1mi - 6:31(6:31/mi) 175/185bpm [1140b/mi] 138cal 9.21/9.89mph 4) 1mi - 6:33(6:33/mi) 181/186bpm [1187b/mi] 142cal 9.15/9.58mph 5) 1mi - 6:59(6:59/mi) 183/188bpm [1278b/mi] 151cal 8.59/9.54mph 6) 1mi - 6:48(6:48/mi) 182/189bpm [1236b/mi] 147cal 8.83/9.46mph 7) 1mi - 6:33(6:33/mi) 181/186bpm [1186b/mi] 142cal 9.16/9.71mph 8) 1mi - 6:43(6:43/mi) 179/191bpm [1204b/mi] 145cal 8.92/9.23mph 9) 1mi - 6:49(6:49/mi) 180/185bpm [1228b/mi] 148cal 8.79/8.89mph 10) 1mi - 7:08(7:08/mi) 180/187bpm [1284b/mi] 154cal 8.41/9.2mph 11) 1mi - 6:52(6:52/mi) 179/185bpm [1230b/mi] 148cal 8.73/9.25mph 12) 0.13mi - 56(7:01/mi) 178/180bpm [1249b/mi] 20cal 8.55/9.12mph ![]() |
1) 1mi - 7:00(7:00/mi) 122/134bpm [855b/mi] 94cal 8.56/9.56mph
2) 1mi - 6:56(6:56/mi) 126/136bpm [874b/mi] 95cal 8.65/9.04mph 3) 0.15mi - 1:03(7:11/mi) 126/130bpm [905b/mi] 14cal 8.35/9.08mph ![]()
Girvan Prom Parkrun #238
First place π¨π¨π€οΈπ₯΅π 1) 1mi - 6:02(6:02/mi) 142/171bpm [857b/mi] 95cal 9.95/11.81mph 2) 1mi - 6:05(6:05/mi) 151/155bpm [918b/mi] 103cal 9.87/10.42mph 3) 1mi - 5:56(5:56/mi) 157/170bpm [933b/mi] 105cal 10.1/10.62mph 4) 0.14mi - 47(5:26/mi) 160/163bpm [869b/mi] 14cal 11.04/11.1mph ![]()
Headed to Parkrun via Avenue π¨π¨π€οΈπ₯΅π
1) 1mi - 6:58(6:58/mi) 134/140bpm [933b/mi] 105cal 8.62/9.79mph 2) 1mi - 6:40(6:40/mi) 136/141bpm [906b/mi] 103cal 9.01/9.5mph 3) 0.21mi - 1:23(6:41/mi) 139/142bpm [929b/mi] 21cal 8.98/9.29mph ![]() |
Lap of Victory Park, Avenue, Brae Toll, Old Dailly, Cairnhill, past factories, under the bridge (A77), Brae Toll, Avenue, lap of Victory Park, lap of the houses then home π€οΈπ₯΅π
Tired towards the end of the plod. Last nights shift and legs heavy contributing π΄ 1) 1mi - 6:45(6:45/mi) 129/140bpm [871b/mi] 98cal 8.89/9.77mph 2) 1mi - 6:34(6:34/mi) 134/140bpm [880b/mi] 99cal 9.14/9.91mph 3) 1mi - 6:55(6:55/mi) 137/144bpm [949b/mi] 106cal 8.66/9.31mph 4) 1mi - 6:47(6:47/mi) 134/143bpm [908b/mi] 98cal 8.85/9.33mph 5) 1mi - 7:07(7:07/mi) 137/141bpm [975b/mi] 107cal 8.43/9.18mph 6) 1mi - 7:04(7:04/mi) 133/146bpm [939b/mi] 94cal 8.5/9.64mph 7) 1mi - 7:01(7:01/mi) 142/149bpm [997b/mi] 110cal 8.55/9.16mph 8) 1mi - 6:41(6:41/mi) 140/150bpm [936b/mi] 100cal 8.98/9.52mph 9) 1mi - 6:55(6:55/mi) 142/152bpm [982b/mi] 106cal 8.68/9.14mph 10) 1mi - 7:01(7:01/mi) 131/145bpm [919b/mi] 69cal 8.55/8.85mph 11) 1mi - 7:08(7:08/mi) 128/152bpm [912b/mi] 52cal 8.42/8.87mph 12) 1mi - 6:59(6:59/mi) 149/167bpm [1041b/mi] 115cal 8.59/9.1mph 13) 1mi - 7:06(7:06/mi) 145/149bpm [1030b/mi] 111cal 8.44/8.81mph 14) 0.14mi - 58(6:59/mi) 142/144bpm [992b/mi] 14cal 8.59/8.58mph ![]() |
Mon 12th Aug
Aug 12
|
Tue 13th Aug
Aug 13
|
Wed 14th Aug
Aug 14
|
Thu 15th Aug
Aug 15
|
Fri 16th Aug
Aug 16
|
Sat 17th Aug
Aug 17
|
Sun 18th Aug
Aug 18
|
Quick change of attire after coming home from work. Headed Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital, golf course, round boatyard, Avenue, cut through Victory Park then home π¨π₯΅
Legs feeling heavy. 1) 1mi - 7:05(7:05/mi) 162/178bpm [1148b/mi] 134cal 8.47/9.5mph 2) 1mi - 6:29(6:29/mi) 127/136bpm [823b/mi] 83cal 9.25/10.06mph 3) 1mi - 6:45(6:45/mi) 118/138bpm [797b/mi] 66cal 8.88/9.14mph 4) 1mi - 6:49(6:49/mi) 124/144bpm [846b/mi] 74cal 8.8/9.18mph 5) 1mi - 7:01(7:01/mi) 139/153bpm [975b/mi] 108cal 8.55/8.83mph 6) 1mi - 7:02(7:02/mi) 137/143bpm [964b/mi] 102cal 8.53/9mph 7) 1mi - 6:57(6:57/mi) 128/134bpm [889b/mi] 77cal 8.63/9.31mph 8) 1mi - 7:03(7:03/mi) 132/140bpm [931b/mi] 88cal 8.5/9.08mph 9) 1mi - 7:05(7:05/mi) 127/143bpm [900b/mi] 70cal 8.47/9.04mph 10) 0.1mi - 43(7:31/mi) 115/119bpm [864b/mi] 2cal 7.98/8.43mph ![]() |
Absolutely drenched to the proverbial heading out Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll, lap of the houses then home βοΈπ§οΈ
1) 1mi - 6:34(6:34/mi) 129/140bpm [846b/mi] 94cal 9.14/10.33mph 2) 1mi - 6:40(6:40/mi) 136/144bpm [906b/mi] 102cal 9.01/9.46mph 3) 1mi - 6:46(6:46/mi) 136/145bpm [921b/mi] 103cal 8.86/9.73mph 4) 1mi - 6:45(6:45/mi) 142/160bpm [959b/mi] 107cal 8.89/9.31mph 5) 1mi - 7:12(7:12/mi) 146/178bpm [1051b/mi] 118cal 8.34/9.25mph 6) 1mi - 6:58(6:58/mi) 155/161bpm [1080b/mi] 121cal 8.61/8.89mph 7) 1mi - 6:39(6:39/mi) 156/171bpm [1038b/mi] 116cal 9.02/9.48mph 8) 1mi - 6:46(6:46/mi) 164/173bpm [1111b/mi] 127cal 8.86/9.14mph 9) 1mi - 7:04(7:04/mi) 169/173bpm [1193b/mi] 141cal 8.5/9.41mph 10) 1mi - 7:01(7:01/mi) 176/201bpm [1235b/mi] 149cal 8.55/8.95mph 11) 1mi - 7:04(7:04/mi) 181/189bpm [1278b/mi] 151cal 8.5/8.91mph 12) 0.21mi - 1:31(7:11/mi) 176/191bpm [1264b/mi] 31cal 8.35/8.75mph ![]() |
Headed home from Victory Park via Avenue π€οΈπ¨π₯΅π
1) 1mi - 6:51(6:51/mi) 140/162bpm [958b/mi] 107cal 8.77/9.71mph 2) 1mi - 6:45(6:45/mi) 138/145bpm [931b/mi] 103cal 8.89/9.16mph 3) 0.19mi - 1:25(7:24/mi) 135/146bpm [999b/mi] 20cal 8.11/9.1mph ![]()
Victory Park for 16 x 300 metres all with roughly 20-30 seconds jog recovery. 8 x path and 8 x grass reps π€οΈπ¨π₯΅π
1) 0.17mi - 59(5:41/mi) 113/134bpm [643b/mi] 10cal 10.55/12.27mph 2) 0.05mi - 23(8:10/mi) 125/129bpm [1022b/mi] 5cal 7.34/10.46mph 3) 0.18mi - 1:03(5:58/mi) 141/147bpm [842b/mi] 16cal 10.04/10.33mph 4) 0.05mi - 24(7:35/mi) 147/149bpm [1115b/mi] 6cal 7.91/9.87mph 5) 0.18mi - 1:00(5:33/mi) 140/147bpm [777b/mi] 15cal 10.82/10.62mph 6) 0.04mi - 22(8:31/mi) 140/142bpm [1192b/mi] 5cal 7.05/10.58mph 7) 0.18mi - 1:05(5:58/mi) 144/150bpm [859b/mi] 17cal 10.06/10.4mph 8) 0.05mi - 24(7:21/mi) 147/147bpm [1081b/mi] 6cal 8.16/9.89mph 9) 0.18mi - 1:02(5:51/mi) 144/148bpm [843b/mi] 16cal 10.24/10.54mph 10) 0.05mi - 24(7:44/mi) 146/148bpm [1130b/mi] 6cal 7.75/10.21mph 11) 0.18mi - 1:04(5:58/mi) 144/147bpm [860b/mi] 17cal 10.05/10.37mph 12) 0.06mi - 27(7:26/mi) 146/147bpm [1084b/mi] 7cal 8.08/9.81mph 13) 0.18mi - 1:02(5:53/mi) 145/147bpm [853b/mi] 16cal 10.2/10.31mph 14) 0.05mi - 26(8:11/mi) 144/149bpm [1178b/mi] 6cal 7.33/10.06mph 15) 0.18mi - 1:06(6:10/mi) 144/148bpm [888b/mi] 17cal 9.72/10.02mph 16) 0.06mi - 25(7:25/mi) 147/151bpm [1089b/mi] 7cal 8.1/9.56mph 17) 0.17mi - 1:02(6:02/mi) 146/149bpm [880b/mi] 16cal 9.95/10.4mph 18) 0.05mi - 23(8:05/mi) 147/149bpm [1188b/mi] 6cal 7.43/9.85mph 19) 0.18mi - 1:08(6:13/mi) 143/147bpm [890b/mi] 17cal 9.65/9.5mph 20) 0.05mi - 23(7:37/mi) 147/147bpm [1120b/mi] 5cal 7.88/9.43mph 21) 0.18mi - 1:03(5:49/mi) 147/148bpm [854b/mi] 16cal 10.33/10.5mph 22) 0.05mi - 23(8:20/mi) 146/147bpm [1215b/mi] 6cal 7.21/10.02mph 23) 0.18mi - 1:07(6:19/mi) 145/150bpm [915b/mi] 17cal 9.51/9.62mph 24) 0.06mi - 25(7:33/mi) 150/152bpm [1132b/mi] 6cal 7.95/9.5mph 25) 0.18mi - 1:02(5:47/mi) 146/149bpm [843b/mi] 16cal 10.39/10.71mph 26) 0.05mi - 23(7:53/mi) 147/148bpm [1158b/mi] 6cal 7.62/10.21mph 27) 0.18mi - 1:06(6:04/mi) 147/151bpm [893b/mi] 17cal 9.88/9.96mph 28) 0.05mi - 22(7:28/mi) 152/156bpm [1135b/mi] 6cal 8.04/9.73mph 29) 0.18mi - 1:02(5:47/mi) 149/155bpm [862b/mi] 16cal 10.37/10.56mph 30) 0.05mi - 23(7:14/mi) 151/153bpm [1091b/mi] 6cal 8.3/10.18mph 31) 0.18mi - 1:06(6:10/mi) 148/149bpm [912b/mi] 17cal 9.74/10.08mph 32) 0.04mi - 17(7:11/mi) 148/148bpm [1064b/mi] 4cal 8.34/9.71mph ![]()
Headed to Victory Park via Avenue π¨π₯΅π€οΈπ
1) 1mi - 6:34(6:34/mi) 128/137bpm [841b/mi] 91cal 9.13/10.1mph 2) 1mi - 6:42(6:42/mi) 129/137bpm [864b/mi] 91cal 8.96/9.52mph 3) 0.25mi - 1:44(6:57/mi) 134/136bpm [931b/mi] 25cal 8.64/9.02mph ![]() |
Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom then home π΄π¨π§οΈ
1) 1mi - 7:01(7:01/mi) 111/121bpm [1000b/mi] 99cal 6.66/9.06mph 2) 1mi - 6:34(6:34/mi) 117/123bpm [768b/mi] 74cal 9.15/10mph 3) 1mi - 6:47(6:47/mi) 118/124bpm [801b/mi] 77cal 8.84/9.1mph 4) 1mi - 6:59(6:59/mi) 120/124bpm [837b/mi] 78cal 8.6/9.29mph 5) 1mi - 6:56(6:56/mi) 123/130bpm [852b/mi] 80cal 8.66/9.2mph 6) 1mi - 6:52(6:52/mi) 127/133bpm [871b/mi] 86cal 8.74/9.06mph 7) 1mi - 7:18(7:18/mi) 125/133bpm [912b/mi] 82cal 8.22/8.93mph 8) 1mi - 7:18(7:18/mi) 119/122bpm [869b/mi] 62cal 8.21/8.87mph 9) 1mi - 7:17(7:17/mi) 124/153bpm [902b/mi] 72cal 8.25/8.77mph 10) 0.13mi - 1:00(7:40/mi) 122/124bpm [936b/mi] 9cal 7.82/8.43mph ![]() |
Straight from shift plod heading out Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll then home.
Tired feeling. Due to footballing duties tomorrow, rest day incorporated, finished the week on just shy of 60 miles π 1) 1mi - 6:39(6:39/mi) 123/132bpm [817b/mi] 88cal 9.03/10.27mph 2) 1mi - 6:41(6:41/mi) 129/160bpm [862b/mi] 94cal 8.97/9.6mph 3) 1mi - 6:56(6:56/mi) 127/176bpm [880b/mi] 91cal 8.66/9.96mph 4) 1mi - 6:30(6:30/mi) 138/190bpm [898b/mi] 98cal 9.23/9.46mph 5) 1mi - 7:05(7:05/mi) 156/169bpm [1105b/mi] 123cal 8.47/9.35mph 6) 1mi - 6:42(6:42/mi) 163/182bpm [1093b/mi] 124cal 8.95/9.18mph 7) 1mi - 7:01(7:01/mi) 162/168bpm [1138b/mi] 128cal 8.54/8.93mph 8) 1mi - 6:53(6:53/mi) 155/163bpm [1068b/mi] 118cal 8.71/9.29mph 9) 1mi - 6:55(6:55/mi) 157/172bpm [1086b/mi] 120cal 8.67/9.27mph 10) 0.09mi - 37(7:11/mi) 159/161bpm [1142b/mi] 10cal 8.35/9.27mph ![]() |
-
|
Brae Toll, Old Dailly, Dailly, round the village, Old Dailly, Brae Toll then home π¨π€οΈπ₯΅
Bounced along with the tailwind, didnβt realise how strong it was until the turn making it much tougher on the return. Felt ok after yesterdayβs rest day, even though it was a day of travel and fast food ππππ₯§π 1) 1mi - 6:44(6:44/mi) 128/141bpm [861b/mi] 95cal 8.92/9.23mph 2) 1mi - 6:41(6:41/mi) 137/151bpm [915b/mi] 102cal 8.99/9.54mph 3) 1mi - 6:26(6:26/mi) 106/151bpm [682b/mi] 45cal 9.32/9.66mph 4) 1mi - 6:39(6:39/mi) 95/111bpm [631b/mi] 27cal 9.03/9.23mph 5) 1mi - 6:50(6:50/mi) 111/119bpm [758b/mi] 57cal 8.78/9.14mph 6) 1mi - 6:35(6:35/mi) 107/121bpm [704b/mi] 47cal 9.12/9.75mph 7) 1mi - 6:28(6:28/mi) 115/126bpm [744b/mi] 59cal 9.27/9.56mph 8) 1mi - 6:52(6:52/mi) 117/120bpm [804b/mi] 63cal 8.74/9.43mph 9) 1mi - 7:07(7:07/mi) 121/126bpm [861b/mi] 74cal 8.44/8.91mph 10) 1mi - 6:58(6:58/mi) 118/134bpm [822b/mi] 62cal 8.61/9.58mph 11) 1mi - 6:38(6:38/mi) 118/123bpm [782b/mi] 56cal 9.05/9.73mph 12) 1mi - 6:46(6:46/mi) 117/126bpm [792b/mi] 55cal 8.86/9.23mph 13) 1mi - 6:51(6:51/mi) 115/121bpm [788b/mi] 48cal 8.76/9mph 14) 1mi - 6:58(6:58/mi) 114/118bpm [794b/mi] 48cal 8.61/9.39mph 15) 1mi - 6:50(6:50/mi) 118/142bpm [806b/mi] 56cal 8.78/9.23mph 16) 0.22mi - 1:39(7:21/mi) 129/145bpm [948b/mi] 19cal 8.16/9.1mph ![]() |
Mon 19th Aug
Aug 19
|
Tue 20th Aug
Aug 20
|
Wed 21st Aug
Aug 21
|
Thu 22nd Aug
Aug 22
|
Fri 23rd Aug
Aug 23
|
Sat 24th Aug
Aug 24
|
Sun 25th Aug
Aug 25
|
Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road on then home π¨π§οΈ
1) 1mi - 6:56(6:56/mi) 130/143bpm [881b/mi] 97cal 8.86/9.48mph 2) 1mi - 6:32(6:32/mi) 130/139bpm [849b/mi] 93cal 9.18/9.64mph 3) 1mi - 6:31(6:31/mi) 134/136bpm [873b/mi] 96cal 9.2/9.39mph 4) 1mi - 6:38(6:38/mi) 139/159bpm [922b/mi] 102cal 9.05/9.31mph 5) 1mi - 6:48(6:48/mi) 138/143bpm [938b/mi] 103cal 8.82/9mph 6) 1mi - 6:42(6:42/mi) 136/141bpm [912b/mi] 96cal 8.95/9.23mph 7) 1mi - 6:43(6:43/mi) 134/140bpm [901b/mi] 89cal 8.93/9.64mph 8) 1mi - 6:45(6:45/mi) 135/141bpm [912b/mi] 91cal 8.88/9.41mph 9) 1mi - 6:54(6:54/mi) 131/138bpm [904b/mi] 79cal 8.7/8.81mph 10) 1mi - 7:02(7:02/mi) 127/132bpm [893b/mi] 61cal 8.53/8.89mph 11) 1mi - 6:35(6:35/mi) 121/126bpm [796b/mi] 34cal 9.12/9.58mph 12) 0.14mi - 1:03(7:30/mi) 121/122bpm [907b/mi] 5cal 8.01/8.83mph ![]() |
Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll then homeπ¨π€οΈ
Felt not too bad after last nightβs shift. 1) 1mi - 6:51(6:51/mi) 130/140bpm [890b/mi] 101cal 8.76/9.14mph 2) 1mi - 6:50(6:50/mi) 133/140bpm [908b/mi] 102cal 8.78/9.12mph 3) 1mi - 6:40(6:40/mi) 135/154bpm [899b/mi] 101cal 9.01/10.1mph 4) 1mi - 6:40(6:40/mi) 140/148bpm [933b/mi] 106cal 9.01/10.33mph 5) 1mi - 6:58(6:58/mi) 142/160bpm [988b/mi] 109cal 8.62/9.81mph 6) 1mi - 6:47(6:47/mi) 148/172bpm [1005b/mi] 112cal 8.84/9.5mph 7) 1mi - 7:03(7:03/mi) 157/165bpm [1107b/mi] 125cal 8.51/8.91mph 8) 1mi - 6:57(6:57/mi) 159/168bpm [1106b/mi] 125cal 8.63/9.08mph 9) 1mi - 7:01(7:01/mi) 164/172bpm [1152b/mi] 133cal 8.55/9.04mph 10) 0.03mi - 13(6:50/mi) 168/169bpm [1148b/mi] 4cal 8.78/8.97mph ![]() |
Headed home from Victory Park via Avenue π¨
1) 1mi - 6:37(6:37/mi) 146/154bpm [966b/mi] 109cal 9.07/10.18mph 2) 1mi - 6:47(6:47/mi) 138/148bpm [937b/mi] 105cal 8.84/9.27mph 3) 0.36mi - 2:36(7:11/mi) 134/138bpm [964b/mi] 38cal 8.34/9.1mph ![]()
Victory Park for 16 x 300 metres all with roughly 20-30 seconds jog recovery.
Stiff side breeze π¨ to contend with. Other than that all seemed fine. All reps under the six minute mile pace π€ 1) 0.18mi - 1:00(5:38/mi) 112/132bpm [632b/mi] 10cal 10.64/12.13mph 2) 0.05mi - 23(8:32/mi) 131/136bpm [1118b/mi] 5cal 7.03/10.48mph 3) 0.18mi - 1:05(5:57/mi) 133/136bpm [790b/mi] 16cal 10.1/9.93mph 4) 0.06mi - 24(7:14/mi) 132/134bpm [955b/mi] 6cal 8.29/9.93mph 5) 0.18mi - 1:00(5:34/mi) 132/135bpm [734b/mi] 15cal 10.79/10.85mph 6) 0.05mi - 22(8:08/mi) 132/134bpm [1074b/mi] 5cal 7.38/10.58mph 7) 0.18mi - 1:05(5:58/mi) 137/148bpm [818b/mi] 16cal 10.05/9.98mph 8) 0.05mi - 20(7:23/mi) 147/148bpm [1085b/mi] 5cal 8.13/10mph 9) 0.18mi - 1:01(5:35/mi) 145/148bpm [811b/mi] 16cal 10.73/10.87mph 10) 0.04mi - 21(7:56/mi) 146/147bpm [1157b/mi] 5cal 7.57/10.71mph 11) 0.18mi - 1:04(5:57/mi) 148/173bpm [881b/mi] 17cal 10.07/10.33mph 12) 0.04mi - 18(7:50/mi) 142/144bpm [1112b/mi] 4cal 7.67/10.12mph 13) 0.18mi - 1:01(5:38/mi) 143/145bpm [805b/mi] 16cal 10.65/10.69mph 14) 0.04mi - 23(8:34/mi) 144/146bpm [1234b/mi] 5cal 7/10.48mph 15) 0.18mi - 1:03(5:50/mi) 144/150bpm [841b/mi] 17cal 10.28/9.89mph 16) 0.05mi - 22(7:29/mi) 143/152bpm [1071b/mi] 5cal 8.01/9.87mph 17) 0.18mi - 1:01(5:36/mi) 142/145bpm [795b/mi] 16cal 10.71/10.94mph 18) 0.05mi - 24(8:10/mi) 145/146bpm [1184b/mi] 6cal 7.35/10.52mph 19) 0.18mi - 1:03(5:55/mi) 145/147bpm [857b/mi] 17cal 10.15/9.98mph 20) 0.05mi - 20(7:34/mi) 144/147bpm [1089b/mi] 5cal 7.93/9.98mph 21) 0.18mi - 1:00(5:39/mi) 147/163bpm [831b/mi] 16cal 10.61/10.92mph 22) 0.04mi - 22(8:23/mi) 160/163bpm [1343b/mi] 6cal 7.15/10.6mph 23) 0.18mi - 1:04(5:56/mi) 145/157bpm [861b/mi] 17cal 10.1/9.68mph 24) 0.03mi - 16(7:48/mi) 145/149bpm [1130b/mi] 4cal 7.7/9.64mph 25) 0.18mi - 1:01(5:34/mi) 146/150bpm [813b/mi] 16cal 10.78/11.04mph 26) 0.04mi - 22(8:54/mi) 149/153bpm [1325b/mi] 6cal 6.75/10.65mph 27) 0.18mi - 1:03(5:54/mi) 147/151bpm [868b/mi] 17cal 10.16/9.89mph 28) 0.04mi - 18(6:58/mi) 151/159bpm [1052b/mi] 4cal 8.61/9.96mph 29) 0.18mi - 1:00(5:38/mi) 147/158bpm [829b/mi] 16cal 10.64/10.87mph 30) 0.04mi - 21(8:49/mi) 146/150bpm [1287b/mi] 5cal 6.81/10.6mph 31) 0.18mi - 1:02(5:52/mi) 149/154bpm [875b/mi] 17cal 10.22/10.16mph 32) 0.04mi - 13(6:06/mi) 150/154bpm [915b/mi] 4cal 9.83/10.12mph ![]()
Headed to Victory Park via Avenue π¨
1) 1mi - 6:37(6:37/mi) 152/159bpm [1005b/mi] 111cal 9.08/10.79mph 2) 1mi - 6:43(6:43/mi) 139/159bpm [934b/mi] 102cal 8.93/9.71mph 3) 0.26mi - 1:40(6:31/mi) 135/138bpm [879b/mi] 24cal 9.21/9.16mph ![]() |
Mill Road, Prom, round boatyard, golf course, about turned roundabout outside the hospital and back way I came adding a lap of the houses on then home π¨π¨π€οΈπ
1) 1mi - 6:47(6:47/mi) 143/163bpm [946b/mi] 106cal 9.07/9.58mph 2) 1mi - 6:21(6:21/mi) 134/149bpm [852b/mi] 93cal 9.44/9.83mph 3) 1mi - 6:44(6:44/mi) 136/140bpm [917b/mi] 102cal 8.9/9.2mph 4) 1mi - 6:47(6:47/mi) 139/145bpm [944b/mi] 105cal 8.84/9.43mph 5) 1mi - 6:44(6:44/mi) 138/154bpm [930b/mi] 100cal 8.9/9.54mph 6) 1mi - 6:46(6:46/mi) 139/144bpm [941b/mi] 102cal 8.86/9.31mph 7) 1mi - 6:52(6:52/mi) 137/150bpm [940b/mi] 98cal 8.74/9.46mph 8) 1mi - 6:47(6:47/mi) 139/143bpm [944b/mi] 98cal 8.84/9.14mph 9) 1mi - 6:53(6:53/mi) 137/142bpm [943b/mi] 94cal 8.72/9.39mph 10) 1mi - 7:03(7:03/mi) 139/159bpm [981b/mi] 96cal 8.5/9.12mph 11) 1mi - 6:47(6:47/mi) 140/170bpm [949b/mi] 92cal 8.85/9.46mph 12) 0.12mi - 37(6:49/mi) 138/139bpm [940b/mi] 8cal 8.8/9.14mph ![]() |
Brae Toll, Old Dailly, about turned after Bargany Gardens, Hawkhill, Old Dailly, Brae Toll then home π§οΈπ¨π€οΈπ
Legs feeling a little heavy. 1) 1mi - 6:41(6:41/mi) 143/165bpm [956b/mi] 107cal 8.97/10.08mph 2) 1mi - 6:41(6:41/mi) 136/144bpm [910b/mi] 102cal 8.97/9.14mph 3) 1mi - 6:50(6:50/mi) 133/143bpm [909b/mi] 99cal 8.78/9.66mph 4) 1mi - 6:45(6:45/mi) 140/146bpm [944b/mi] 105cal 8.9/9.14mph 5) 1mi - 6:51(6:51/mi) 143/147bpm [1050b/mi] 117cal 8.17/9.16mph 6) 1mi - 6:59(6:59/mi) 140/147bpm [978b/mi] 104cal 8.59/9.5mph 7) 1mi - 6:43(6:43/mi) 135/142bpm [907b/mi] 90cal 8.93/9.54mph 8) 1mi - 7:02(7:02/mi) 134/139bpm [943b/mi] 89cal 8.53/9.2mph 9) 1mi - 7:04(7:04/mi) 129/136bpm [912b/mi] 70cal 8.49/8.79mph 10) 1mi - 7:02(7:02/mi) 133/137bpm [936b/mi] 81cal 8.52/9.06mph 11) 1mi - 7:03(7:03/mi) 131/140bpm [924b/mi] 70cal 8.5/9mph 12) 0.04mi - 18(8:04/mi) 129/130bpm [1040b/mi] 2cal 7.44/8.14mph ![]() |
After volunteering at Parkrun, headed home via Avenue as CBA set in and wanted to avoid as much of the wind as possible.
Finished the week on 73.3 miles π 1) 1mi - 6:49(6:49/mi) 107/124bpm [729b/mi] 72cal 8.81/35.52mph 2) 1mi - 6:50(6:50/mi) 118/131bpm [806b/mi] 82cal 8.78/9.2mph 3) 0.19mi - 1:22(7:15/mi) 122/123bpm [884b/mi] 17cal 8.28/8.85mph ![]()
Girvan Prom Parkrun #240
First place π¨π€οΈπ§οΈπ Volunteering handing out finishing tokens π 1) 1mi - 5:47(5:47/mi) 118/127bpm [682b/mi] 72cal 10.38/12.19mph 2) 1mi - 5:59(5:59mi) 125/153bpm [749b/mi] 78cal 10.01/10.83mph 3) 1mi - 5:52(5:52/mi) 119/122bpm [699b/mi] 67cal 10.22/10.87mph 4) 0.12mi - 39(5:14/mi) 122/123bpm [639b/mi] 7cal 11.46/11.21mph ![]()
Headed to Parkrun via Avenue π¨π€οΈπ§οΈπ
1) 1mi - 6:59(6:59/mi) 124/138bpm [867b/mi] 94cal 8.58/9.83mph 2) 1mi - 6:33(6:33/mi) 128/137bpm [838b/mi] 90cal 9.16/9.56mph 3) 0.22mi - 1:28(6:39/mi) 135/138bpm [898b/mi] 21cal 9.02/9.14mph ![]() |
Lap of Victory Park, Avenue, Brae Toll, Old Dailly, Hawkhill, about turning after Bargany Gardens, Old Dailly, Brae Toll, Avenue, Ainslie Road, lap of the houses then home. Ninety minutes of getting soaked to the proverbial π¨π¨βοΈβοΈ
1) 1mi - 6:50(6:50/mi) 123/131bpm [841b/mi] 91cal 8.78/9.18mph 2) 1mi - 6:51(6:51/mi) 114/119bpm [781b/mi] 74cal 8.76/9.29mph 3) 1mi - 6:34(6:34/mi) 117/127bpm [769b/mi] 73cal 9.13/9.54mph 4) 1mi - 6:41(6:41/mi) 130/144bpm [869b/mi] 92cal 8.98/9.54mph 5) 1mi - 6:43(6:43/mi) 136/141bpm [913b/mi] 101cal 8.94/9.58mph 6) 1mi - 6:54(6:54/mi) 135/140bpm [932b/mi] 100cal 8.69/9.08mph 7) 1mi - 6:41(6:41/mi) 140/160bpm [936b/mi] 101cal 8.97/9.85mph 8) 1mi - 6:37(6:37/mi) 149/160bpm [985b/mi] 109cal 9.08/9.85mph 9) 1mi - 6:43(6:43/mi) 158/182bpm [1061b/mi] 119cal 8.94/9.08mph 10) 1mi - 7:04(7:04/mi) 166/170bpm [1172b/mi] 134cal 8.5/8.89mph 11) 1mi - 6:50(6:50/mi) 166/171bpm [1134b/mi] 131cal 8.78/9.35mph 12) 1mi - 7:08(7:08/mi) 167/172bpm [1190b/mi] 137cal 8.42/9.77mph 13) 1mi - 7:05(7:05/mi) 166/170bpm [1175b/mi] 136cal 8.48/9mph 14) 0.19mi - 1:21(7:12/mi) 169/174bpm [1217b/mi] 26cal 8.33/8.35mph ![]() |
Mon 26th Aug
Aug 26
|
Tue 27th Aug
Aug 27
|
Wed 28th Aug
Aug 28
|
Thu 29th Aug
Aug 29
|
Fri 30th Aug
Aug 30
|
Sat 31st Aug
Aug 31
|
Sun 1st Sep
Sep 1
|
Legs feeling heavy on the plod this morning up Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital, golf course, round boatyard, Prom then home π΄π¨
1) 1mi - 6:54(6:54/mi) 107/116bpm [738b/mi] 71cal 8.7/9.81mph 2) 1mi - 6:18(6:18/mi) 124/141bpm [781b/mi] 83cal 9.52/10.42mph 3) 1mi - 6:30(6:30/mi) 127/130bpm [826b/mi] 87cal 9.22/9.46mph 4) 1mi - 6:40(6:40/mi) 129/135bpm [859b/mi] 91cal 9.01/9.41mph 5) 1mi - 6:46(6:46/mi) 120/132bpm [811b/mi] 72cal 8.87/9.14mph 6) 1mi - 6:42(6:42/mi) 113/119bpm [757b/mi] 51cal 8.95/9.14mph 7) 1mi - 6:57(6:57/mi) 119/134bpm [828b/mi] 64cal 8.63/9.29mph 8) 1mi - 6:47(6:47/mi) 111/120bpm [754b/mi] 46cal 8.83/9.64mph 9) 1mi - 6:57(6:57/mi) 98/119bpm [682b/mi] 26cal 8.62/8.79mph 10) 0.2mi - 1:28(7:15/mi) 118/119bpm [856b/mi] 13cal 8.27/8.75mph ![]() |
Just under 30 hours recovery from yesterdayβs plod and felt ok for that.
Headed out Brae Toll, Old Dailly, Hawkhill, about turning after Bargany Gardens, Old Dailly, Brae Toll then home π¨π€οΈπ₯΅π 1) 1mi - 6:41(6:41/mi) 128/139bpm [856b/mi] 95cal 8.98/9.93mph 2) 1mi - 6:34(6:34/mi) 136/145bpm [894b/mi] 102cal 9.13/9.29mph 3) 1mi - 6:26(6:26/mi) 137/146bpm [881b/mi] 99cal 9.33/9.79mph 4) 1mi - 6:32(6:32/mi) 139/144bpm [908b/mi] 102cal 9.18/9.33mph 5) 1mi - 6:59(6:59/mi) 141/153bpm [984b/mi] 109cal 8.6/9.98mph 6) 1mi - 6:46(6:46/mi) 143/152bpm [968b/mi] 108cal 8.86/9.71mph 7) 1mi - 6:26(6:26/mi) 141/172bpm [906b/mi] 99cal 9.33/10.02mph 8) 1mi - 6:32(6:32/mi) 141/147bpm [921b/mi] 100cal 9.18/9.39mph 9) 1mi - 6:34(6:34/mi) 143/148bpm [940b/mi] 104cal 9.13/10.16mph 10) 1mi - 6:48(6:48/mi) 145/152bpm [986b/mi] 108cal 8.82/9.75mph 11) 1mi - 6:48(6:48/mi) 145/150bpm [986b/mi] 106cal 8.83/9.79mph 12) 0.13mi - 55(7:05/mi) 144/147bpm [1020b/mi] 14cal 8.47/8.85mph ![]() |
Headed home from Victory Park via Avenue π€οΈπ¨π
1) 1mi - 6:40(6:40/mi) 120/137bpm [799b/mi] 87cal 9.01/9.91mph 2) 1mi - 6:46(6:46/mi) 125/130bpm [845b/mi] 93cal 8.87/9.18mph 3) 0.22mi - 1:35(7:08/mi) 123/127bpm [878b/mi] 20cal 8.41/9.04mph ![]()
Victory Park for 16 x 300 metres all with roughly 20-30 seconds jog recovery π€οΈππ¨π₯΅
All good apart from a little blip in the middle and towards the end π₯΄ 1) 0.17mi - 1:00(5:51/mi) 128/138bpm [748b/mi] 13cal 10.27/12.77mph 2) 0.05mi - 23(7:32/mi) 141/144bpm [1061b/mi] 6cal 7.97/10.27mph 3) 0.18mi - 1:03(5:51/mi) 142/148bpm [830b/mi] 17cal 10.26/10.52mph 4) 0.04mi - 20(7:31/mi) 142/146bpm [1067b/mi] 5cal 7.99/10.12mph 5) 0.18mi - 1:01(5:43/mi) 140/144bpm [800b/mi] 16cal 10.5/10.75mph 6) 0.05mi - 22(7:49/mi) 140/142bpm [1094b/mi] 6cal 7.68/10.44mph 7) 0.18mi - 1:03(5:53/mi) 142/152bpm [836b/mi] 17cal 10.2/10.44mph 8) 0.04mi - 19(7:26/mi) 152/154bpm [1130b/mi] 5cal 8.07/10.06mph 9) 0.18mi - 1:02(5:46/mi) 146/152bpm [843b/mi] 17cal 10.39/10.37mph 10) 0.05mi - 23(7:31/mi) 144/146bpm [1083b/mi] 6cal 7.97/10.29mph 11) 0.18mi - 1:03(5:47/mi) 141/146bpm [815b/mi] 17cal 10.38/10.56mph 12) 0.04mi - 19(7:19/mi) 117/124bpm [856b/mi] 3cal 8.2/10.14mph 13) 0.17mi - 1:00(5:46/mi) 133/139bpm [767b/mi] 14cal 10.4/10.71mph 14) 0.05mi - 23(7:18/mi) 134/138bpm [978b/mi] 6cal 8.22/10.12mph 15) 0.18mi - 1:04(6:01/mi) 133/137bpm [801b/mi] 15cal 9.97/10.04mph 16) 0.05mi - 22(7:30/mi) 127/130bpm [952b/mi] 4cal 8.01/10mph 17) 0.18mi - 1:02(5:51/mi) 135/140bpm [791b/mi] 15cal 10.25/10.42mph 18) 0.05mi - 23(7:33/mi) 130/138bpm [981b/mi] 6cal 7.95/10.1mph 19) 0.18mi - 1:04(5:56/mi) 119/129bpm [707b/mi] 12cal 10.11/10.08mph 20) 0.05mi - 20(7:20/mi) 115/117bpm [843b/mi] 3cal 8.18/10.06mph 21) 0.18mi - 1:01(5:41/mi) 119/122bpm [677b/mi] 11cal 10.55/10.85mph 22) 0.05mi - 23(7:59/mi) 119/121bpm [951b/mi] 3cal 7.51/10.35mph 23) 0.18mi - 1:04(5:58/mi) 122/125bpm [727b/mi] 12cal 10.06/10.16mph 24) 0.04mi - 20(7:32/mi) 115/115bpm [866b/mi] 3cal 7.97/9.81mph 25) 0.18mi - 1:02(5:51/mi) 116/119bpm [678b/mi] 9cal 10.27/10.58mph 26) 0.05mi - 24(7:26/mi) 114/115bpm [848b/mi] 3cal 8.07/10.29mph 27) 0.18mi - 1:04(5:59/mi) 118/123bpm [706b/mi] 10cal 10.02/9.96mph 28) 0.04mi - 20(7:48/mi) 124/126bpm [966b/mi] 3cal 7.7/9.81mph 29) 0.18mi - 1:02(5:50/mi) 122/126bpm [712b/mi] 12cal 10.27/10.71mph 30) 0.05mi - 22(7:25/mi) 111/112bpm [824b/mi] 3cal 8.08/10.06mph 31) 0.18mi - 1:05(6:02/mi) 116/119bpm [700b/mi] 10cal 9.94/9.93mph 32) 0.04mi - 17(6:36/mi) 113/116bpm [746b/mi] 2cal 9.09/9.77mph ![]()
Headed to Victory Park via Avenue π€οΈπ¨π
1) 1mi - 6:47(6:47/mi) 121/133bpm [821b/mi] 90cal 8.84/10.29mph 2) 1mi - 6:39(6:39/mi) 130/139bpm [864b/mi] 95cal 9.03/10.06mph 3) 0.23mi - 1:35(6:54/mi) 137/139bpm [946b/mi] 24cal 8.69/9.04mph ![]() |
Tired straight from shift plod heading Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside hospital, golf course, round boatyard, Prom then home π΄π¨ππ€οΈπ₯΅
1) 1mi - 7:05(7:05/mi) 140/172bpm [991b/mi] 112cal 8.48/8.83mph 2) 1mi - 6:28(6:28/mi) 134/155bpm [866b/mi] 96cal 9.29/9.81mph 3) 1mi - 6:44(6:44/mi) 137/149bpm [922b/mi] 104cal 8.92/9.1mph 4) 1mi - 6:50(6:50/mi) 123/140bpm [841b/mi] 73cal 8.77/9.18mph 5) 1mi - 6:52(6:52/mi) 135/168bpm [927b/mi] 99cal 8.74/9.14mph 6) 1mi - 6:47(6:47/mi) 119/137bpm [808b/mi] 57cal 8.84/9.1mph 7) 1mi - 6:58(6:58/mi) 117/125bpm [815b/mi] 50cal 8.62/9.06mph 8) 1mi - 6:50(6:50/mi) 115/177bpm [786b/mi] 50cal 8.78/9.2mph 9) 1mi - 7:03(7:03/mi) 143/175bpm [1008b/mi] 106cal 8.51/8.81mph 10) 0.21mi - 1:23(6:47/mi) 144/148bpm [977b/mi] 22cal 8.85/8.7mph ![]() |
Very tired π΄ π₯± after shift and feel a head cold looming π€π€§ so cut the plod shorter than planned/hoped.
Brae Toll, roundabout outside the hospital, Brae Toll, lap of the houses then home. Pace wise ok, just the legs werenβt feeling it βΉοΈ 1) 1mi - 6:53(6:53/mi) 129/136bpm [888b/mi] 101cal 8.72/9.91mph 2) 1mi - 6:46(6:46/mi) 132/157bpm [894b/mi] 100cal 8.86/9.16mph 3) 1mi - 6:40(6:40/mi) 127/132bpm [847b/mi] 91cal 8.99/9.56mph 4) 1mi - 6:53(6:53/mi) 133/141bpm [915b/mi] 100cal 8.73/9.54mph 5) 1mi - 6:48(6:48/mi) 154/178bpm [1047b/mi] 119cal 8.83/9.31mph 6) 1mi - 6:48(6:48/mi) 151/156bpm [1026b/mi] 115cal 8.83/9.12mph 7) 0.03mi - 12(7:41/mi) 152/154bpm [1168b/mi] 3cal 7.81/8.77mph ![]() |
After volunteering duties, headed along the Prom, Mill Road then home π¨π€οΈππ€π€§
Finished the week on 65.4 miles π 1) 1mi - 7:04(7:04/mi) 137/146bpm [968b/mi] 111cal 8.5/9.52mph 2) 1mi - 7:05(7:05/mi) 144/146bpm [1021b/mi] 118cal 8.46/9.39mph 3) 1mi - 6:37(6:37/mi) 148/166bpm [979b/mi] 110cal 9.07/9.75mph 4) 0.20mi - 1:14(7:46/mi) 152/161bpm [1182b/mi] 21cal 7.72/9.04mph ![]()
Girvan Prom Parkrun #241
Second place π¨π€οΈπ Head cold here π€§π€ legs werenβt feeling it again. Feeling weak but even without that, I wouldnβt have touched the lad that won. Volunteering duties barcode scanning. 1) 1mi - 5:43(5:43/mi) 142/171bpm [812b/mi] 91cal 10.5/12.27mph 2) 1mi - 5:58(5:58/mi) 143/151bpm [854b/mi] 97cal 10.05/10.75mph 3) 1mi - 5:50(5:50/mi) 140/148bpm [816b/mi] 92cal 10.29/11.1mph 4) 0.12mi - 39(5:19/mi) 150/155bpm [797b/mi] 11cal 11.29/11.21mph
Headed to Parkrun via Avenue π€οΈπ¨π
Head cold here π€π€§ 1) 1mi - 6:37(6:37/mi) 122/134bpm [808b/mi] 89cal 9.06/10.23mph 2) 1mi - 6:34(6:34/mi) 132/145bpm [867b/mi] 97cal 9.14/10.04mph 3) 0.28mi - 1:49(6:30/mi) 136/143bpm [883b/mi] 27cal 9.24/9.52mph ![]() |
-
|