Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses then home 🌧🌧💨💨
Very wet and the wind was horrendous 😱

Split Summary
===
1) 1m - 6:54(6:54/m) 153/172bpm [1055b/mi] 105cal 8.7/9.37mph
2) 1m - 6:46(6:46/m) 173/187bpm [1170b/mi] 123cal 8.87/9.62mph
3) 1m - 6:39(6:39/m) 177/199bpm [1177b/mi] 122cal 9.02/9.35mph
4) 1m - 6:46(6:46/m) 179/186bpm [1211b/mi] 127cal 8.87/9.46mph
5) 1m - 6:55(6:55/m) 184/188bpm [1273b/mi] 131cal 8.67/9.08mph
6) 1m - 6:52(6:52/m) 183/188bpm [1257b/mi] 129cal 8.74/8.97mph
7) 1m - 6:57(6:57/m) 183/188bpm [1271b/mi] 131cal 8.64/9.2mph
8) 1m - 7:09(7:09/m) 184/193bpm [1316b/mi] 135cal 8.39/9.48mph
9) 1m - 7:48(7:48/m) 182/193bpm [1419b/mi] 147cal 7.69/8.06mph
10) 1m - 7:10(7:10/m) 179/186bpm [1283b/mi] 135cal 8.37/9.62mph
11) 1m - 6:48(6:48/m) 180/188bpm [1225b/mi] 128cal 8.82/9.54mph
12) 0.05m - 17(6:05/m) 179/180bpm [1088b/mi] 5cal 9.87/8.54mph

Total contrast to yesterday’s weather. Headed out Brae Toll, Old Dailly, about turned just after Bargany Gardens, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home 🌤😎

Split Summary
===
1) 1m - 6:42(6:42/m) 115/124bpm [771b/mi] 69cal 8.95/9.98mph
2) 1m - 6:54(6:54/m) 114/117bpm [806b/mi] 69cal 8.49/8.97mph
3) 1m - 6:50(6:50/m) 116/118bpm [793b/mi] 65cal 8.77/9.33mph
4) 1m - 6:48(6:48/m) 115/120bpm [782b/mi] 59cal 8.83/9mph
5) 1m - 6:48(6:48/m) 124/172bpm [843b/mi] 72cal 8.83/9.12mph
6) 1m - 6:33(6:33/m) 118/126bpm [772b/mi] 56cal 9.17/10.02mph
7) 1m - 6:18(6:18/m) 115/144bpm [724b/mi] 46cal 9.53/10.46mph
8) 1m - 6:35(6:35/m) 123/143bpm [810b/mi] 63cal 9.11/9.46mph
9) 1m - 6:42(6:42/m) 119/122bpm [797b/mi] 54cal 8.96/9.31mph
10) 1m - 6:37(6:37/m) 119/123bpm [787b/mi] 50cal 9.07/9.6mph
11) 1m - 6:41(6:41/m) 118/121bpm [789b/mi] 47cal 8.97/9.41mph
12) 0.05m - 22(6:57/m) 117/117bpm [813b/mi] 2cal 8.63/8.5mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on then home 🌤😎

Split Summary
===
1) 1m - 6:41(6:41/m) 145/159bpm [969b/mi] 97cal 8.98/9.46mph
2) 1m - 6:27(6:27/m) 147/158bpm [949b/mi] 96cal 9.29/9.71mph
3) 1m - 6:31(6:31/m) 152/161bpm [992b/mi] 100cal 9.2/10.21mph
4) 1m - 6:31(6:31/m) 162/175bpm [1056b/mi] 109cal 9.21/9.75mph
5) 1m - 6:35(6:35/m) 189/202bpm [1245b/mi] 127cal 9.11/9.62mph
6) 1m - 6:40(6:40/m) 191/198bpm [1273b/mi] 129cal 9/9.64mph
7) 1m - 6:44(6:44/m) 195/205bpm [1311b/mi] 129cal 8.92/9.37mph
8) 1m - 6:48(6:48/m) 198/204bpm [1347b/mi] 131cal 8.82/9.41mph
9) 1m - 6:44(6:44/m) 199/202bpm [1340b/mi] 130cal 8.91/9.12mph
10) 1m - 6:59(6:59/m) 200/213bpm [1395b/mi] 135cal 8.6/9.27mph
11) 1m - 6:42(6:42/m) 198/201bpm [1326b/mi] 129cal 8.96/9.52mph
12) 0.1m - 39(6:37/m) 198/200bpm [1310b/mi] 12cal 9.07/9.27mph

After volunteering at Parkrun, plodded along Prom, Mill Road then home 💨

Finished the week on 82 miles 😊

Split Summary
===
1) 1m - 7:07(7:07/m) 134/144bpm [954b/mi] 96cal 8.43/10.12mph
2) 1m - 7:19(7:19/m) 139/145bpm [1016b/mi] 104cal 8.21/8.47mph
3) 1m - 6:41(6:41/m) 141/153bpm [943b/mi] 95cal 8.97/9.64mph
4) 0.12m - 53(7:22/m) 141/144bpm [1039b/mi] 12cal 8.14/9.12mph

Girvan Prom Parkrun #145

First place.

Slowest winning time due to taking a fall (blacked out) coming off the grass section on lap 1 for roughly 30-40 secs going by the time/splits etc.

Jogged to the start with Gordon after trying to explain to the stewards that I was fine but they weren’t for letting me do that!! I then ran the second lap on my own as was feeling better.

Volunteering handing out the finishing tokens and HR’s glazed English cherry cake went done a treat 😋😊

Split Summary
===
1) 1m - 5:58(5:58/m) 158/180bpm [943b/mi] 96cal 10.05/11.71mph
2) 1m - 7:03(7:03/m) 143/174bpm [1008b/mi] 99cal 8.51/10mph
3) 1m - 5:55(5:55/m) 124/129bpm [734b/mi] 59cal 10.13/10.81mph
4) 0.14m - 47(5:30/m) 127/129bpm [699b/mi] 8cal 10.9/10.85mph

Plodded from Sunbed Towers to Girvan Prom Parkrun 💨🌧

Split Summary
===
1) 1m - 7:02(7:02/m) 151/177bpm [1061b/mi] 108cal 8.54/8.89mph
2) 1m - 7:03(7:03/m) 158/193bpm [1113b/mi] 115cal 8.52/9.54mph
3) 0.14m - 56(6:56/m) 173/175bpm [1200b/mi] 17cal 8.65/8.81mph

Lap of Victory Park, Avenue, Brae Toll, under the bridge (A77), past factories, Dailly, round the village, Old Dailly, Brae Toll, lap of the houses then home 🌤😎

Legs, knees especially tender to begin with after yesterday’s fall. Stopped at mile 12 to stretch the left thigh/glute area as it was very tender. From there to home it was slightly discomforting and had shivers/cold symptoms upon arrival back home 🥶

Split Summary
===
1) 1m - 6:36(6:36/m) 123/153bpm [812b/mi] 77cal 9.08/9.68mph
2) 1m - 6:44(6:44/m) 120/143bpm [807b/mi] 74cal 8.92/9.08mph
3) 1m - 6:44(6:44/m) 137/148bpm [923b/mi] 95cal 8.9/9.33mph
4) 1m - 6:47(6:47/m) 142/148bpm [963b/mi] 99cal 8.85/9.18mph
5) 1m - 6:38(6:38/m) 146/152bpm [970b/mi] 99cal 9.03/9.46mph
6) 1m - 6:52(6:52/m) 152/162bpm [1044b/mi] 106cal 8.74/9.2mph
7) 1m - 6:41(6:41/m) 157/179bpm [1051b/mi] 106cal 8.97/9.6mph
8) 1m - 6:55(6:55/m) 166/179bpm [1147b/mi] 122cal 8.68/9.29mph
9) 1m - 6:28(6:28/m) 163/172bpm [1054b/mi] 110cal 9.28/9.68mph
10) 1m - 6:38(6:38/m) 165/175bpm [1094b/mi] 115cal 9.05/9.75mph
11) 1m - 7:00(7:00/m) 164/176bpm [1147b/mi] 121cal 8.58/9.48mph
12) 1m - 7:07(7:07/m) 168/174bpm [1196b/mi] 128cal 8.43/8.89mph
13) 1m - 6:53(6:53/m) 164/175bpm [1128b/mi] 117cal 8.72/9.68mph
14) 1m - 7:01(7:01/m) 162/170bpm [1137b/mi] 115cal 8.55/9.39mph
15) 1m - 6:48(6:48/m) 160/166bpm [1088b/mi] 111cal 8.82/9.04mph
16) 1m - 7:06(7:06/m) 159/168bpm [1128b/mi] 114cal 8.45/9.54mph
17) 1m - 7:00(7:00/m) 160/172bpm [1120b/mi] 113cal 8.57/9.04mph
18) 1m - 7:02(7:02/m) 157/168bpm [1104b/mi] 109cal 8.53/8.89mph
19) 0.14m - 1:00(7:12/m) 161/165bpm [1158b/mi] 16cal 8.34/9.29mph

Ainslie Road, Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom, Mill Road, lap of the houses then home 💨💨🌧

Left thigh/glute not as discomforting. Knees still tender.

Split Summary
===
1) 1m - 6:53(6:53/m) 134/151bpm [923b/mi] 93cal 8.71/11.4mph
2) 1m - 6:37(6:37/m) 134/144bpm [886b/mi] 89cal 9.08/9.2mph
3) 1m - 6:31(6:31/m) 142/160bpm [926b/mi] 91cal 9.2/9.93mph
4) 1m - 6:36(6:36/m) 144/149bpm [951b/mi] 95cal 9.09/9.35mph
5) 1m - 6:51(6:51/m) 148/158bpm [1014b/mi] 101cal 8.76/8.97mph
6) 1m - 6:54(6:54/m) 160/197bpm [1103b/mi] 112cal 8.7/8.97mph
7) 1m - 7:01(7:01/m) 175/196bpm [1229b/mi] 128cal 8.55/9.02mph
8) 1m - 7:08(7:08/m) 182/188bpm [1298b/mi] 137cal 8.41/9.04mph
9) 1m - 7:45(7:45/m) 180/185bpm [1395b/mi] 149cal 7.74/7.99mph
10) 1m - 7:33(7:33/m) 178/183bpm [1343b/mi] 145cal 7.95/8.5mph
11) 1m - 6:49(6:49/m) 182/194bpm [1240b/mi] 131cal 8.8/9.31mph
12) 0.05m - 22(7:45/m) 183/186bpm [1418b/mi] 7cal 7.74/8.2mph

Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll, lap of the houses then home 🌤😎

Split Summary
===
1) 1m - 6:39(6:39/m) 140/151bpm [907b/mi] 92cal 9.26/11.08mph
2) 1m - 6:49(6:49/m) 159/183bpm [1083b/mi] 111cal 8.81/9.35mph
3) 1m - 6:48(6:48/m) 180/202bpm [1253b/mi] 133cal 8.62/9.27mph
4) 1m - 7:09(7:09/m) 190/197bpm [1358b/mi] 138cal 8.39/9.66mph
5) 1m - 7:02(7:02/m) 191/195bpm [1342b/mi] 136cal 8.54/9.46mph
6) 1m - 7:02(7:02/m) 197/208bpm [1384b/mi] 136cal 8.54/9.35mph
7) 1m - 6:53(6:53/m) 198/204bpm [1362b/mi] 133cal 8.72/8.97mph
8) 1m - 6:33(6:33/m) 199/206bpm [1304b/mi] 126cal 9.16/9.66mph
9) 1m - 6:52(6:52/m) 199/207bpm [1367b/mi] 132cal 8.74/9.58mph
10) 1m - 6:48(6:48/m) 198/203bpm [1348b/mi] 131cal 8.82/9.35mph
11) 1m - 6:54(6:54/m) 197/206bpm [1360b/mi] 133cal 8.69/9.2mph
12) 0.08m - 33(6:34/m) 192/195bpm [1259b/mi] 10cal 9.15/9.14mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on then home 🌤💨😎

Split Summary
===
1) 1m - 6:46(6:46/m) 163/177bpm [1102b/mi] 114cal 8.87/9.73mph
2) 1m - 6:26(6:26/m) 181/205bpm [1164b/mi] 121cal 9.33/11.29mph
3) 1m - 6:28(6:28/m) 196/208bpm [1268b/mi] 125cal 9.27/9.62mph
4) 1m - 6:37(6:37/m) 198/205bpm [1312b/mi] 128cal 9.06/9.31mph
5) 1m - 6:36(6:36/m) 200/207bpm [1320b/mi] 127cal 9.09/9.29mph
6) 1m - 6:33(6:33/m) 200/205bpm [1309b/mi] 126cal 9.17/9.43mph
7) 1m - 6:55(6:55/m) 197/208bpm [1361b/mi] 133cal 8.68/9.37mph
8) 1m - 6:53(6:53/m) 194/204bpm [1335b/mi] 133cal 8.72/9.43mph
9) 1m - 7:04(7:04/m) 199/205bpm [1408b/mi] 137cal 8.48/8.6mph
10) 1m - 7:01(7:01/m) 198/208bpm [1389b/mi] 135cal 8.56/9.14mph
11) 1m - 6:43(6:43/m) 198/203bpm [1329b/mi] 129cal 8.94/9.33mph
12) 0.14m - 59(6:55/m) 192/200bpm [1329b/mi] 19cal 8.67/8.83mph

Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll, lap of the houses then home 💨💨

Split Summary
===
1) 1m - 6:39(6:39/m) 148/164bpm [984b/mi] 98cal 9.03/11.33mph
2) 1m - 6:50(6:50/m) 167/180bpm [1140b/mi] 119cal 8.79/9.1mph
3) 1m - 6:50(6:50/m) 191/205bpm [1304b/mi] 132cal 8.79/9.29mph
4) 1m - 6:50(6:50/m) 195/212bpm [1331b/mi] 132cal 8.79/9.08mph
5) 1m - 6:55(6:55/m) 199/211bpm [1377b/mi] 134cal 8.67/9.25mph
6) 1m - 6:49(6:49/m) 199/204bpm [1356b/mi] 131cal 8.8/9.35mph
7) 1m - 6:38(6:38/m) 199/205bpm [1321b/mi] 128cal 9.04/9.56mph
8) 1m - 6:43(6:43/m) 199/207bpm [1338b/mi] 130cal 8.93/9.33mph
9) 1m - 7:04(7:04/m) 199/209bpm [1405b/mi] 136cal 8.5/8.93mph
10) 1m - 7:00(7:00/m) 195/204bpm [1366b/mi] 135cal 8.57/9.12mph
11) 1m - 7:21(7:21/m) 197/205bpm [1448b/mi] 142cal 8.16/8.68mph
12) 0.05m - 22(7:43/m) 199/203bpm [1536b/mi] 7cal 7.77/8.33mph

Brae Toll, Old Dailly, about turned after Bargany Gardens, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home 🌤💨💨

Split Summary
===
1) 1m - 6:28(6:28/m) 136/157bpm [878b/mi] 88cal 9.29/11.42mph
2) 1m - 6:31(6:31/m) 142/147bpm [926b/mi] 94cal 9.2/9.52mph
3) 1m - 6:24(6:24/m) 137/144bpm [876b/mi] 88cal 9.38/9.66mph
4) 1m - 6:45(6:45/m) 142/146bpm [958b/mi] 96cal 8.89/9.25mph
5) 1m - 6:42(6:42/m) 147/152bpm [985b/mi] 99cal 8.95/8.91mph
6) 1m - 6:46(6:46/m) 150/154bpm [1016b/mi] 101cal 8.86/9.06mph
7) 1m - 6:32(6:32/m) 152/161bpm [994b/mi] 100cal 9.17/9.75mph
8) 1m - 6:50(6:50/m) 151/159bpm [1031b/mi] 103cal 8.78/9.68mph
9) 1m - 6:43(6:43/m) 147/158bpm [987b/mi] 96cal 8.94/9.71mph
10) 1m - 7:03(7:03/m) 157/165bpm [1107b/mi] 111cal 8.51/8.91mph
11) 1m - 7:11(7:11/m) 174/194bpm [1251b/mi] 132cal 8.35/9mph
12) 0.14m - 1:05(7:46/m) 176/181bpm [1366b/mi] 20cal 7.73/8.83mph

Headed along Prom, Mill Road then home after Parkrun 💨

Finished the week on 82.2 miles 😊

Split Summary
===
1) 1m - 6:50(6:50/m) 115/124bpm [786b/mi] 76cal 8.78/9.2mph
2) 1m - 6:59(6:59/m) 123/129bpm [861b/mi] 86cal 8.57/8.83mph
3) 1m - 6:35(6:35/m) 157/197bpm [1033b/mi] 108cal 9.12/9.93mph
4) 0.21m - 1:36(7:31/m) 161/166bpm [1211b/mi] 27cal 7.97/9.04mph

Girvan Prom Parkrun #146

First place 💨
Tired feeling 😴

Split Summary
===
1) 1m - 5:46(5:46/m) 130/141bpm [750b/mi] 76cal 10.4/12.23mph
2) 1m - 5:53(5:53/m) 143/162bpm [840b/mi] 86cal 10.21/10.83mph
3) 1m - 5:38(5:38/m) 113/135bpm [637b/mi] 45cal 10.64/11.35mph
4) 0.13m - 39(5:10/m) 117/119bpm [604b/mi] 6cal 11.62/11.44mph

Plodded from Sunbed Towers to Girvan Prom Parkrun via Avenue 💨

Tired feeling 😴

Split Summary
===
1) 1m - 6:43(6:43/m) 120/143bpm [806b/mi] 78cal 8.93/10.83mph
2) 1m - 6:52(6:52/m) 134/142bpm [919b/mi] 95cal 8.75/9.02mph
3) 0.21m - 1:26(6:55/m) 138/141bpm [956b/mi] 20cal 8.66/8.79mph

Brae Toll, Old Dailly, Dailly, round the village, past factories, under the bridge (A77), Brae Toll, Avenue, lap of Victory Park, lap of the houses then home 🌤💨💨

Stopped at mile 13 to stretch the left thigh/glute. From there to end it felt slower and sluggish. Both knees still a little tender too from last week’s fall ☹️

Split Summary
===
1) 1m - 6:54(6:54/m) 153/190bpm [1057b/mi] 112cal 8.69/9.83mph
2) 1m - 6:43(6:43/m) 171/176bpm [1149b/mi] 129cal 8.93/9.27mph
3) 1m - 6:35(6:35/m) 176/179bpm [1160b/mi] 130cal 9.1/9.64mph
4) 1m - 6:52(6:52/m) 183/194bpm [1256b/mi] 136cal 8.74/9.06mph
5) 1m - 6:53(6:53/m) 186/192bpm [1281b/mi] 137cal 8.71/9.02mph
6) 1m - 6:42(6:42/m) 186/195bpm [1247b/mi] 133cal 8.95/9.52mph
7) 1m - 6:42(6:42/m) 188/201bpm [1259b/mi] 133cal 8.96/9.56mph
8) 1m - 6:37(6:37/m) 186/190bpm [1230b/mi] 131cal 9.07/9.37mph
9) 1m - 7:07(7:07/m) 180/205bpm [1281b/mi] 139cal 8.43/9.37mph
10) 1m - 6:57(6:57/m) 177/181bpm [1230b/mi] 137cal 8.63/8.85mph
11) 1m - 6:50(6:50/m) 177/181bpm [1211b/mi] 135cal 8.77/9.23mph
12) 1m - 6:48(6:48/m) 173/178bpm [1177b/mi] 131cal 8.82/9.18mph
13) 1m - 6:56(6:56/m) 169/183bpm [1171b/mi] 124cal 8.66/10.02mph
14) 1m - 7:07(7:07/m) 172/183bpm [1223b/mi] 136cal 8.44/8.97mph
15) 1m - 7:13(7:13/m) 171/175bpm [1234b/mi] 135cal 8.31/9.54mph
16) 1m - 7:05(7:05/m) 172/177bpm [1218b/mi] 135cal 8.47/8.87mph
17) 1m - 7:18(7:18/m) 171/175bpm [1249b/mi] 138cal 8.22/8.93mph
18) 1m - 7:07(7:07/m) 175/184bpm [1245b/mi] 139cal 8.43/8.79mph
19) 0.07m - 33(7:33/m) 176/178bpm [1327b/mi] 10cal 7.96/8.7mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on then home 💨

Legs tender after yesterday’s long plod, left thigh/glute slightly better

Split Summary
===
1) 1m - 7:12(7:12/m) 141/154bpm [1015b/mi] 98cal 8.33/9.6mph
2) 1m - 6:31(6:31/m) 146/184bpm [951b/mi] 92cal 9.21/9.52mph
3) 1m - 6:34(6:34/m) 187/198bpm [1227b/mi] 122cal 9.14/9.25mph
4) 1m - 6:40(6:40/m) 196/204bpm [1307b/mi] 124cal 8.99/9.29mph
5) 1m - 6:50(6:50/m) 198/203bpm [1354b/mi] 127cal 8.77/9.02mph
6) 1m - 6:38(6:38/m) 198/204bpm [1314b/mi] 124cal 9.04/9.46mph
7) 1m - 6:49(6:49/m) 197/207bpm [1342b/mi] 127cal 8.8/9.27mph
8) 1m - 7:02(7:02/m) 195/207bpm [1370b/mi] 130cal 8.54/9.75mph
9) 1m - 6:54(6:54/m) 199/206bpm [1373b/mi] 128cal 8.7/8.97mph
10) 1m - 7:00(7:00/m) 198/205bpm [1386b/mi] 131cal 8.57/9.73mph
11) 1m - 6:41(6:41/m) 197/205bpm [1316b/mi] 124cal 8.98/9.56mph
12) 0.03m - 9(5:35/m) 188/189bpm [1050b/mi] 2cal 10.75/8.81mph

Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll then home 🌧🌧

Split Summary
===
1) 1m - 6:52(6:52/m) 121/132bpm [851b/mi] 80cal 8.53/9.71mph
2) 1m - 6:36(6:36/m) 121/131bpm [799b/mi] 73cal 9.09/9.37mph
3) 1m - 6:32(6:32/m) 130/140bpm [849b/mi] 80cal 9.18/9.43mph
4) 1m - 6:39(6:39/m) 138/150bpm [917b/mi] 87cal 9.03/9.89mph
5) 1m - 6:53(6:53/m) 144/164bpm [991b/mi] 96cal 8.72/9.64mph
6) 1m - 6:44(6:44/m) 137/158bpm [922b/mi] 86cal 8.91/9.43mph
7) 1m - 6:32(6:32/m) 142/160bpm [927b/mi] 86cal 9.19/9.73mph
8) 1m - 6:42(6:42/m) 145/183bpm [971b/mi] 91cal 8.96/9.41mph
9) 1m - 6:49(6:49/m) 132/152bpm [900b/mi] 65cal 8.8/9.08mph
10) 1m - 6:55(6:55/m) 125/144bpm [865b/mi] 41cal 8.67/9.1mph
11) 1m - 6:59(6:59/m) 136/164bpm [951b/mi] 77cal 8.58/9.04mph
12) 0.08m - 38(7:47/m) 135/135bpm [1051b/mi] 7cal 7.71/8.54mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on 💨🥶⛅️

Tired feeling and legs a little heavy 😴

Split Summary
===
1) 1m - 7:01(7:01/m) 163/173bpm [1145b/mi] 120cal 8.55/10.73mph
2) 1m - 6:32(6:32/m) 167/174bpm [1091b/mi] 117cal 9.19/9.87mph
3) 1m - 6:46(6:46/m) 169/183bpm [1143b/mi] 122cal 8.87/8.93mph
4) 1m - 6:43(6:43/m) 178/202bpm [1195b/mi] 126cal 8.94/9.25mph
5) 1m - 6:49(6:49/m) 188/195bpm [1281b/mi] 133cal 8.8/9.12mph
6) 1m - 6:42(6:42/m) 189/194bpm [1266b/mi] 131cal 8.95/9.31mph
7) 1m - 6:45(6:45/m) 188/193bpm [1269b/mi] 132cal 8.89/9.18mph
8) 1m - 6:52(6:52/m) 185/190bpm [1270b/mi] 134cal 8.74/9.12mph
9) 1m - 6:51(6:51/m) 184/188bpm [1259b/mi] 134cal 8.77/8.87mph
10) 1m - 7:09(7:09/m) 186/193bpm [1331b/mi] 140cal 8.38/8.91mph
11) 1m - 6:56(6:56/m) 190/197bpm [1316b/mi] 136cal 8.66/9.31mph
12) 0.13m - 55(7:17/m) 184/187bpm [1341b/mi] 18cal 8.23/8.72mph

Brae Toll, Old Dailly, about turned after Bargany Gardens, Hawkhill, Old Dailly, Brae Toll then home 🌧

Split Summary
===
1) 1m - 6:49(6:49/m) 165/187bpm [1124b/mi] 115cal 8.81/10.23mph
2) 1m - 6:49(6:49/m) 173/179bpm [1180b/mi] 125cal 8.79/9.2mph
3) 1m - 6:35(6:35/m) 178/183bpm [1173b/mi] 125cal 9.11/9.52mph
4) 1m - 6:44(6:44/m) 180/185bpm [1212b/mi] 128cal 8.91/8.97mph
5) 1m - 6:48(6:48/m) 184/189bpm [1251b/mi] 129cal 8.82/9.06mph
6) 1m - 6:43(6:43/m) 181/197bpm [1215b/mi] 127cal 8.94/10mph
7) 1m - 6:27(6:27/m) 181/195bpm [1167b/mi] 122cal 9.31/9.85mph
8) 1m - 6:40(6:40/m) 183/198bpm [1219b/mi] 127cal 9/9.56mph
9) 1m - 6:42(6:42/m) 183/192bpm [1225b/mi] 128cal 8.97/9.35mph
10) 1m - 6:40(6:40/m) 186/198bpm [1240b/mi] 126cal 9/9.5mph
11) 1m - 6:50(6:50/m) 184/196bpm [1258b/mi] 130cal 8.77/9.27mph
12) 0.16m - 1:13(7:25/m) 180/183bpm [1334b/mi] 23cal 8.1/8.37mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on then home.

Stiff northern breeze making it feel cooler 💨🥶

Split Summary
===
1) 1m - 6:49(6:49/m) 143/152bpm [975b/mi] 95cal 8.8/10.9mph
2) 1m - 6:25(6:25/m) 164/193bpm [1053b/mi] 107cal 9.34/10.29mph
3) 1m - 6:52(6:52/m) 163/169bpm [1120b/mi] 112cal 8.73/8.97mph
4) 1m - 6:39(6:39/m) 160/168bpm [1065b/mi] 106cal 9.01/9.43mph
5) 1m - 6:42(6:42/m) 159/169bpm [1067b/mi] 105cal 8.95/9.27mph
6) 1m - 6:39(6:39/m) 163/171bpm [1083b/mi] 108cal 9.03/9.39mph
7) 1m - 6:47(6:47/m) 161/168bpm [1091b/mi] 107cal 8.85/9.27mph
8) 1m - 6:47(6:47/m) 157/163bpm [1065b/mi] 104cal 8.85/9.16mph
9) 1m - 6:47(6:47/m) 162/175bpm [1098b/mi] 110cal 8.85/9.18mph
10) 1m - 7:03(7:03/m) 164/171bpm [1156b/mi] 116cal 8.51/9.77mph
11) 1m - 6:47(6:47/m) 166/173bpm [1125b/mi] 114cal 8.85/9.68mph
12) 0.11m - 42(6:42/m) 172/175bpm [1151b/mi] 12cal 8.97/8.7mph

Late plod due to covering a Primary School in the town and forgot how different it is plodding in the dark.

Headed Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom then home 💨🥶

Finished the week on 82.7 miles 😊

Split Summary
===
1) 1m - 6:52(6:52/m) 143/159bpm [981b/mi] 95cal 8.75/9.31mph
2) 1m - 6:08(6:08/m) 154/159bpm [944b/mi] 93cal 9.78/10.52mph
3) 1m - 6:44(6:44/m) 157/162bpm [1057b/mi] 104cal 8.91/9.33mph
4) 1m - 6:43(6:43/m) 170/180bpm [1141b/mi] 118cal 8.94/9.56mph
5) 1m - 6:55(6:55/m) 172/180bpm [1189b/mi] 125cal 8.68/8.91mph
6) 1m - 6:39(6:39/m) 176/197bpm [1169b/mi] 122cal 9.03/9.23mph
7) 1m - 6:53(6:53/m) 183/193bpm [1259b/mi] 129cal 8.72/9.41mph
8) 1m - 7:01(7:01/m) 183/193bpm [1283b/mi] 131cal 8.55/9.06mph
9) 1m - 7:01(7:01/m) 181/188bpm [1271b/mi] 132cal 8.55/8.79mph
10) 0.16m - 1:05(6:47/m) 184/191bpm [1249b/mi] 20cal 8.84/8.83mph

Looked out the head torch 🔦 fit this plod however was ready for launching it as it kept slipping down from Ones napper and over Ones coupon 🤬 turns out it was the headband that was the issue 🤷‍♀️🤦‍♀️
Headed up Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on 🌧💨🥶

Pace was steady enough however One found Ones self flat out on the pavement again, no damage to the knees/elbows this time however going by the mile split on mile 4, it looks roughly 30-40 secs of being out of it. Nothing untoward was going through my mind at the time but still find myself lying face down on the tarmacadam 🤷‍♀️
Felt fine again once upon my feet and the remainder of the plod 🤔

Split Summary
===
1) 1m - 6:45(6:45/m) 119/139bpm [803b/mi] 73cal 8.89/10.27mph
2) 1m - 6:17(6:17/m) 126/131bpm [791b/mi] 74cal 9.55/10.42mph
3) 1m - 6:36(6:36/m) 125/132bpm [825b/mi] 74cal 9.09/9.75mph
4) 1m - 7:00(7:00/m) 129/141bpm [903b/mi] 81cal 8.57/9.96mph
5) 1m - 6:33(6:33/m) 138/153bpm [904b/mi] 86cal 9.16/9.75mph
6) 1m - 6:28(6:28/m) 138/147bpm [893b/mi] 82cal 9.28/10.27mph
7) 1m - 6:34(6:34/m) 128/133bpm [840b/mi] 66cal 9.15/9.73mph
8) 1m - 6:32(6:32/m) 132/144bpm [863b/mi] 72cal 9.17/9.62mph
9) 1m - 6:39(6:39/m) 139/155bpm [923b/mi] 84cal 9.03/9.73mph
10) 1m - 6:56(6:56/m) 140/144bpm [971b/mi] 90cal 8.65/9.29mph
11) 1m - 6:49(6:49/m) 138/152bpm [941b/mi] 83cal 8.8/9.46mph
12) 0.12m - 52(7:11/m) 134/139bpm [963b/mi] 9cal 8.35/8.66mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on 💨🥶

Head torch sat better with a skull cap on rather than the headband 😊

Split Summary
===
1) 1m - 6:45(6:45/m) 116/141bpm [784b/mi] 74cal 8.88/9.48mph
2) 1m - 6:32(6:32/m) 124/133bpm [809b/mi] 81cal 9.19/10.04mph
3) 1m - 6:38(6:38/m) 133/150bpm [882b/mi] 91cal 9.05/9.14mph
4) 1m - 6:46(6:46/m) 139/143bpm [940b/mi] 98cal 8.87/9.29mph
5) 1m - 6:53(6:53/m) 151/166bpm [1038b/mi] 107cal 8.73/9mph
6) 1m - 6:40(6:40/m) 153/159bpm [1019b/mi] 105cal 9.01/9.56mph
7) 1m - 6:43(6:43/m) 155/160bpm [1040b/mi] 107cal 8.94/9.41mph
8) 1m - 6:47(6:47/m) 156/163bpm [1057b/mi] 109cal 8.85/9.35mph
9) 1m - 6:47(6:47/m) 158/164bpm [1072b/mi] 111cal 8.84/8.93mph
10) 1m - 7:11(7:11/m) 156/163bpm [1121b/mi] 115cal 8.35/8.77mph
11) 1m - 6:50(6:50/m) 162/170bpm [1107b/mi] 116cal 8.78/9.43mph
12) 0.07m - 30(7:05/m) 163/165bpm [1153b/mi] 8cal 8.48/8.58mph

Ainslie Road, Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom, Mill Road then home 💨🥶

Split Summary
===
1) 1m - 6:52(6:52/m) 136/149bpm [935b/mi] 96cal 8.73/10.56mph
2) 1m - 6:24(6:24/m) 110/114bpm [705b/mi] 54cal 9.37/10.1mph
3) 1m - 6:33(6:33/m) 115/120bpm [754b/mi] 62cal 9.15/9.48mph
4) 1m - 6:33(6:33/m) 120/136bpm [786b/mi] 68cal 9.16/9.35mph
5) 1m - 6:49(6:49/m) 122/133bpm [831b/mi] 72cal 8.81/9.27mph
6) 1m - 6:45(6:45/m) 135/188bpm [912b/mi] 87cal 8.89/9.33mph
7) 1m - 6:45(6:45/m) 148/159bpm [1000b/mi] 104cal 8.88/9.31mph
8) 1m - 6:50(6:50/m) 148/153bpm [1012b/mi] 105cal 8.77/9.12mph
9) 1m - 6:56(6:56/m) 150/164bpm [1040b/mi] 108cal 8.65/8.89mph
10) 1m - 7:13(7:13/m) 155/159bpm [1118b/mi] 116cal 8.32/8.81mph
11) 1m - 6:51(6:51/m) 162/190bpm [1109b/mi] 117cal 8.76/9.43mph
12) 0.06m - 28(7:16/m) 177/178bpm [1285b/mi] 9cal 8.26/8.7mph

Up in God’s Country for the evening 😊
Headed out of The Station Hotel, along the path adjacent to the River Dee until the path stopped (it was dark and couldn’t see a continuation anywhere) about turned and headed back to the city centre adding a loop along side the harbour before going back to the hotel 💨🥶

Split Summary
===
1) 1m - 7:06(7:06/m) 155/198bpm [1099b/mi] 117cal 8.46/9.08mph
2) 1m - 6:53(6:53/m) 166/171bpm [1142b/mi] 124cal 8.72/9.56mph
3) 1m - 6:52(6:52/m) 170/174bpm [1168b/mi] 130cal 8.74/9.12mph
4) 1m - 6:57(6:57/m) 176/185bpm [1224b/mi] 139cal 8.63/9.66mph
5) 1m - 6:39(6:39/m) 181/186bpm [1203b/mi] 133cal 9.03/9.43mph
6) 1m - 6:55(6:55/m) 183/194bpm [1266b/mi] 141cal 8.67/9.89mph
7) 0.37m - 2:39(7:13/m) 185/192bpm [1336b/mi] 53cal 8.31/8.72mph

Out of the hotel, Market St, Union St, King St then turned down Merkland Road, past Fortress Pittodrie and on to Beach Boulevard. Along there, on which is the Aberdeen Parkrun route and about turned just after the start/finish area and back the way I can back to the hotel.

Shorter than usual plod, however after not getting in until 01:30, it was done to save doing a plod once home. Tired but nice to get a plod in someways different for a change #godscountry 🆎

Split Summary
===
1) 1m - 7:12(7:12/m) 111/119bpm [799b/mi] 73cal 8.34/8.7mph
2) 1m - 6:52(6:52/m) 112/122bpm [768b/mi] 67cal 8.75/9.39mph
3) 1m - 6:35(6:35/m) 121/124bpm [796b/mi] 74cal 9.12/9.37mph
4) 1m - 6:44(6:44/m) 125/139bpm [841b/mi] 80cal 8.92/9.66mph
5) 1m - 6:50(6:50/m) 133/138bpm [908b/mi] 90cal 8.79/9.06mph
6) 1m - 6:50(6:50/m) 133/138bpm [909b/mi] 89cal 8.78/9.02mph
7) 1m - 6:49(6:49/m) 134/138bpm [914b/mi] 88cal 8.8/8.93mph
8) 0.04m - 10(4:14/m) 134/135bpm [568b/mi] 2cal 14.16/8.79mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses then home 🌧🥶💨

Split Summary
===
1) 1m - 6:52(6:52/m) 123/137bpm [845b/mi] 87cal 8.73/10.12mph
2) 1m - 6:11(6:11/m) 134/169bpm [829b/mi] 86cal 9.7/10.42mph
3) 1m - 6:28(6:28/m) 142/146bpm [918b/mi] 96cal 9.28/9.43mph
4) 1m - 6:32(6:32/m) 140/155bpm [914b/mi] 95cal 9.19/9.66mph
5) 1m - 6:36(6:36/m) 147/162bpm [970b/mi] 101cal 9.09/9.77mph
6) 1m - 6:28(6:28/m) 144/151bpm [931b/mi] 96cal 9.29/9.64mph
7) 1m - 6:47(6:47/m) 143/151bpm [970b/mi] 97cal 8.84/9.66mph
8) 1m - 6:51(6:51/m) 139/146bpm [952b/mi] 92cal 8.76/9.2mph
9) 1m - 6:52(6:52/m) 147/169bpm [1011b/mi] 101cal 8.73/8.81mph
10) 1m - 7:00(7:00/m) 149/171bpm [1043b/mi] 106cal 8.57/8.87mph
11) 1m - 6:44(6:44/m) 147/172bpm [991b/mi] 99cal 8.9/9.48mph
12) 0.1m - 38(6:43/m) 151/153bpm [1013b/mi] 9cal 8.94/8.41mph

After volunteering at Parkrun, headed back home via Avenue with Gordon. Didn’t fancy another plod on the Prom especially with the severity of the wind 💨💨🌧

Finished the week on 65 miles 😊

Split Summary
===
1) 1m - 8:14(8:14/m) 121/132bpm [996b/mi] 103cal 7.29/8.33mph
2) 1m - 7:15(7:15/m) 130/137bpm [943b/mi] 100cal 8.27/8.95mph
3) 0.2m - 1:31(7:28/m) 133/135bpm [994b/mi] 21cal 8.03/8.95mph

Girvan Prom Parkrun #148

First place

Wind horrendously horrible and sand blasted too 💨💨🌧

Volunteered handing out finishing tokens

Split Summary
===
1) 1m - 6:42(6:42/m) 126/142bpm [844b/mi] 89cal 8.96/10.65mph
2) 1m - 6:21(6:21/m) 134/145bpm [852b/mi] 91cal 9.44/10.98mph
3) 1m - 5:51(5:51/m) 136/143bpm [796b/mi] 84cal 10.25/12.06mph
4) 0.1m - 30(5:02/m) 137/138bpm [690b/mi] 7cal 11.92/11.98mph

Plodded from Sunbed Towers to Girvan Prom Parkrun via Avenue meeting up with Gordon on route 💨💨🌧

Split Summary
===
1) 1m - 6:53(6:53/m) 143/155bpm [985b/mi] 105cal 8.71/9.25mph
2) 1m - 7:25(7:25/m) 136/177bpm [1009b/mi] 106cal 8.09/8.95mph
3) 0.11m - 42(6:14/m) 130/132bpm [811b/mi] 9cal 9.62/7.83mph

Lap of Victory Park, Avenue, Brae Toll, under the bridge (A77), past factories, Dailly, round the village, Old Dailly, Brae Toll, lap of the houses then home 🌤😎

Left leg/inner thigh sore from mile 15 to home ☹️

Split Summary
===
1) 1m - 6:41(6:41/m) 121/130bpm [808b/mi] 83cal 8.98/10.5mph
2) 1m - 6:43(6:43/m) 123/133bpm [826b/mi] 85cal 8.93/9.2mph
3) 1m - 6:30(6:30/m) 140/154bpm [909b/mi] 97cal 9.24/9.91mph
4) 1m - 6:28(6:28/m) 148/158bpm [957b/mi] 102cal 9.28/9.75mph
5) 1m - 6:33(6:33/m) 153/164bpm [1003b/mi] 107cal 9.15/9.41mph
6) 1m - 6:49(6:49/m) 152/158bpm [1037b/mi] 110cal 8.79/9.18mph
7) 1m - 6:47(6:47/m) 148/158bpm [1005b/mi] 106cal 8.84/9.33mph
8) 1m - 6:45(6:45/m) 154/161bpm [1040b/mi] 111cal 8.89/9.25mph
9) 1m - 6:38(6:38/m) 160/171bpm [1061b/mi] 113cal 9.05/9.37mph
10) 1m - 6:33(6:33/m) 159/164bpm [1041b/mi] 111cal 9.16/9.62mph
11) 1m - 7:00(7:00/m) 162/180bpm [1135b/mi] 120cal 8.57/9.52mph
12) 1m - 6:55(6:55/m) 166/177bpm [1149b/mi] 128cal 8.67/9.25mph
13) 1m - 6:43(6:43/m) 166/170bpm [1115b/mi] 123cal 8.93/9.6mph
14) 1m - 6:41(6:41/m) 166/173bpm [1108b/mi] 121cal 8.99/9.56mph
15) 1m - 6:43(6:43/m) 168/186bpm [1129b/mi] 125cal 8.93/9.1mph
16) 1m - 6:56(6:56/m) 173/181bpm [1200b/mi] 136cal 8.65/9.08mph
17) 1m - 6:49(6:49/m) 173/185bpm [1180b/mi] 133cal 8.79/9.2mph
18) 1m - 6:53(6:53/m) 178/184bpm [1227b/mi] 141cal 8.71/9.06mph
19) 0.12m - 51(6:58/m) 177/181bpm [1234b/mi] 17cal 8.6/8.91mph

Legs a little tender after yesterday’s long plod. Foam rolled my left glute/thigh before heading out the door.

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding Ainslie Road and a lap of the houses on then home 🌤😎🥶

Split Summary
===
1) 1m - 6:52(6:52/m) 111/141bpm [762b/mi] 72cal 8.74/9.46mph
2) 1m - 6:39(6:39/m) 110/115bpm [731b/mi] 64cal 9.03/9.68mph
3) 1m - 6:37(6:37/m) 118/126bpm [781b/mi] 72cal 9.06/9.27mph
4) 1m - 6:38(6:38/m) 121/131bpm [802b/mi] 75cal 9.05/9.29mph
5) 1m - 6:45(6:45/m) 122/125bpm [823b/mi] 77cal 8.9/9.14mph
6) 1m - 6:39(6:39/m) 124/129bpm [824b/mi] 74cal 9.03/9.27mph
7) 1m - 6:41(6:41/m) 122/126bpm [816b/mi] 69cal 8.97/9.6mph
8) 1m - 6:46(6:46/m) 127/133bpm [859b/mi] 78cal 8.87/9.52mph
9) 1m - 6:51(6:51/m) 128/130bpm [877b/mi] 79cal 8.76/8.91mph
10) 1m - 7:08(7:08/m) 126/132bpm [898b/mi] 75cal 8.42/9.66mph
11) 1m - 6:42(6:42/m) 126/135bpm [844b/mi] 66cal 8.96/9.58mph
12) 0.11m - 44(6:46/m) 125/127bpm [846b/mi] 6cal 8.87/8.95mph

Split Summary
===
1) 1m - 6:46(6:46/m) 119/139bpm [805b/mi] 84cal 8.87/9.27mph
2) 1m - 6:53(6:53/m) 120/127bpm [825b/mi] 83cal 8.73/9.1mph
3) 1m - 6:46(6:46/m) 121/128bpm [818b/mi] 81cal 8.87/9.16mph
4) 1m - 6:36(6:36/m) 126/131bpm [832b/mi] 85cal 9.09/9.16mph
5) 1m - 7:11(7:11/m) 133/147bpm [956b/mi] 101cal 8.35/9.33mph
6) 1m - 6:39(6:39/m) 126/134bpm [838b/mi] 77cal 9.02/9.62mph
7) 1m - 6:28(6:28/m) 125/130bpm [809b/mi] 71cal 9.27/9.85mph
8) 1m - 6:38(6:38/m) 124/127bpm [822b/mi] 65cal 9.05/9.33mph
9) 1m - 6:41(6:41/m) 118/137bpm [788b/mi] 48cal 8.98/9.71mph
10) 1m - 6:43(6:43/m) 135/173bpm [908b/mi] 85cal 8.92/9.31mph
11) 1m - 7:05(7:05/m) 150/173bpm [1063b/mi] 116cal 8.47/9mph
12) 0.08m - 34(6:54/m) 152/153bpm [1048b/mi] 9cal 8.7/8.7mph