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Brae Toll, Old Dailly, Hawkhill, about turned just beyond Bargany Gardens and back way I came adding a lap of the houses on 🌤

Split Summary
===
1) 1m - 6:40(6:40/m) 133/186bpm [887b/mi] 96cal 8.99/10.23mph
2) 1m - 6:36(6:36/m) 186/191bpm [1229b/mi] 139cal 9.08/9.25mph
3) 1m - 6:29(6:29/m) 187/199bpm [1212b/mi] 137cal 9.26/9.62mph
4) 1m - 6:25(6:25/m) 191/200bpm [1227b/mi] 135cal 9.34/9.6mph
5) 1m - 6:53(6:53/m) 197/203bpm [1356b/mi] 145cal 8.72/9.54mph
6) 1m - 6:35(6:35/m) 200/210bpm [1315b/mi] 138cal 9.12/9.68mph
7) 1m - 6:23(6:23/m) 195/200bpm [1246b/mi] 134cal 9.39/10.14mph
8) 1m - 6:33(6:33/m) 191/200bpm [1250b/mi] 139cal 9.17/9.98mph
9) 1m - 6:49(6:49/m) 190/202bpm [1294b/mi] 143cal 8.81/9.31mph
10) 1m - 6:36(6:36/m) 187/192bpm [1235b/mi] 139cal 9.09/9.56mph
11) 1m - 6:44(6:44/m) 191/197bpm [1287b/mi] 141cal 8.9/9.48mph
12) 0.04m - 16(7:37/m) 192/193bpm [1462b/mi] 5cal 7.88/9.02mph

After volunteering handing out the barcodes, plodded home via Vicarton St, station brae, Avenue, lap of the houses then home 🌧💨

Finished the week on 81 miles

Split Summary
===
1) 1m - 7:05(7:05/m) 118/133bpm [835b/mi] 89cal 8.48/10.52mph
2) 1m - 7:14(7:14/m) 131/139bpm [948b/mi] 106cal 8.29/8.89mph
3) 1m - 6:43(6:43/m) 133/137bpm [930b/mi] 98cal 8.58/9.12mph
4) 0.1m - 6:50(6:50/m) 136/139bpm

[935b/mi] 22cal 8.52/8.87mph

Second place

Not the pleasant of days 🌧💨

Split Summary
===
1) 1m - 5:52(5:52/m) 131/142bpm [769b/mi] 84cal 10.23/12.98mph
2) 1m - 5:48(5:48/m) 134/143bpm [778b/mi] 87cal 10.33/11.77mph
3) 1m - 5:39(5:39/m) 136/143bpm [769b/mi] 84cal 10.62/11.79mph
4) 0.11m - 35(5:05/m) 136/137bpm [691b/mi] 8cal 11.81/11.33mph

Plodded from Sunbed Towers to Parkrun start area 💨

Split Summary
===
1) 1m - 6:34(6:34/m) 125/138bpm [822b/mi] 88cal 9.13/10.16mph
2) 1m - 6:43(6:43/m) 131/137bpm [880b/mi] 96cal 8.93/8.95mph
3) 0.27m - 1:43(6:24/m) 134/139bpm [857b/mi] 25cal 9.38/8.7mph

Mill Road, Prom, round boatyard, golf course, past factories, Dailly, round the village, Old Dailly, Brae Toll then home 💨🌤

First four, last four miles were the worst. Mixed in between 😊

Split Summary
===
1) 1m - 6:46(6:46/m) 145/156bpm [982b/mi] 109cal 8.86/10.35mph
2) 1m - 6:28(6:28/m) 147/153bpm [950b/mi] 107cal 9.28/9.27mph
3) 1m - 6:57(6:57/m) 150/157bpm [1042b/mi] 116cal 8.63/9mph
4) 1m - 6:35(6:35/m) 149/156bpm [981b/mi] 109cal 9.11/9.62mph
5) 1m - 6:29(6:29/m) 145/157bpm [939b/mi] 98cal 9.27/9.64mph
6) 1m - 6:35(6:35/m) 136/156bpm [896b/mi] 81cal 9.11/9.83mph
7) 1m - 6:45(6:45/m) 150/162bpm [1013b/mi] 112cal 8.88/9.37mph
8) 1m - 6:45(6:45/m) 145/160bpm [978b/mi] 106cal 8.89/9.66mph
9) 1m - 6:26(6:26/m) 144/155bpm [926b/mi] 96cal 9.33/9.58mph
10) 1m - 6:30(6:30/m) 149/167bpm [969b/mi] 103cal 9.23/9.73mph
11) 1m - 6:32(6:32/m) 143/157bpm [934b/mi] 86cal 9.18/9.77mph
12) 1m - 6:58(6:58/m) 139/147bpm [967b/mi] 77cal 8.62/9.14mph
13) 1m - 6:47(6:47/m) 136/155bpm [923b/mi] 62cal 8.84/9.33mph
14) 1m - 6:34(6:34/m) 134/156bpm [879b/mi] 48cal 9.14/9.71mph
15) 1m - 6:34(6:34/m) 139/158bpm [912b/mi] 70cal 9.14/9.46mph
16) 1m - 6:47(6:47/m) 144/152bpm [976b/mi] 94cal 8.85/9.1mph
17) 1m - 6:59(6:59/m) 149/159bpm [1040b/mi] 108cal 8.6/9mph
18) 1m - 6:41(6:41/m) 153/172bpm [1023b/mi] 110cal 8.98/9.31mph
19) 0.42m - 2:53(6:52/m) 158/167bpm [1086b/mi] 50cal 8.73/9.31mph

Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, Prom then home 🌧

Split Summary
===
1) 1m - 6:38(6:38/m) 148/167bpm [981b/mi] 107cal 9.06/10.69mph
2) 1m - 6:36(6:36/m) 166/171bpm [1097b/mi] 123cal 9.08/9.46mph
3) 1m - 6:27(6:27/m) 172/180bpm [1110b/mi] 129cal 9.29/9.66mph
4) 1m - 6:31(6:31/m) 174/178bpm [1135b/mi] 135cal 9.2/9.46mph
5) 1m - 6:28(6:28/m) 176/184bpm [1137b/mi] 134cal 9.29/9.75mph
6) 1m - 6:19(6:19/m) 177/182bpm [1119b/mi] 131cal 9.49/9.71mph
7) 1m - 6:28(6:28/m) 172/178bpm [1114b/mi] 131cal 9.27/9.75mph
8) 1m - 6:21(6:21/m) 172/176bpm [1091b/mi] 128cal 9.46/9.89mph
9) 1m - 6:35(6:35/m) 170/174bpm [1118b/mi] 130cal 9.12/9.62mph
10) 1m - 6:42(6:42/m) 167/177bpm [1119b/mi] 126cal 8.95/9.6mph
11) 1m - 6:49(6:49/m) 170/180bpm [1158b/mi] 132cal 8.81/9.23mph
12) 0.3m - 2:06(6:58/m) 170/172bpm [1183b/mi] 40cal 8.62/9.54mph

Splendid morning 🌤😎
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 - 6:44(6:44/m) 140/147bpm [942b/mi] 95cal 8.92/9.56mph
2) 1m - 6:31(6:31/m) 136/150bpm [886b/mi] 88cal 9.21/10.1mph
3) 1m - 6:31(6:31/m) 133/139bpm [866b/mi] 86cal 9.21/9.48mph
4) 1m - 6:32(6:32/m) 138/144bpm [901b/mi] 91cal 9.19/9.96mph
5) 1m - 6:28(6:28/m) 136/141bpm [879b/mi] 86cal 9.29/9.83mph
6) 1m - 6:24(6:24/m) 135/139bpm [865b/mi] 81cal 9.37/9.66mph
7) 1m - 6:33(6:33/m) 138/144bpm [904b/mi] 87cal 9.16/9.66mph
8) 1m - 6:35(6:35/m) 143/153bpm [942b/mi] 94cal 9.1/9.68mph
9) 1m - 6:35(6:35/m) 138/148bpm [909b/mi] 83cal 9.11/9.2mph
10) 1m - 6:40(6:40/m) 135/139bpm [899b/mi] 75cal 9.01/9.79mph
11) 1m - 6:25(6:25/m) 134/136bpm [859b/mi] 66cal 9.36/9.85mph
12) 0.16m - 1:03(6:31/m) 134/140bpm [874b/mi] 10cal 9.2/9.6mph

Out of Hamilton Park, station brae, Avenue then home 🌤😎
Right knee still a little discomforting.

Split Summary
===
1) 1m - 6:46(6:46/m) 177/183bpm [1197b/mi] 138cal 8.87/10.02mph
2) 1m - 6:44(6:44/m) 187/197bpm [1260b/mi] 138cal 8.91/9.18mph
3) 0.37m - 2:30(6:40/m) 188/193bpm [1252b/mi] 51cal 9.01/9.27mph

20 x full laps at Hamilton Park with quarter lap slow jog recovery.

Right knee a tad discomforting.

Split Summary
===
1) 0.22m - 1:14(5:41/m) 118/146bpm [671b/mi] 13cal 10.55/11.73mph
2) 0.05m - 24(8:21/m) 148/161bpm [1235b/mi] 6cal 7.19/10.56mph
3) 0.23m - 1:15(5:29/m) 141/147bpm [773b/mi] 19cal 10.95/10.77mph
4) 0.05m - 24(7:48/m) 140/143bpm [1093b/mi] 6cal 7.69/10.79mph
5) 0.22m - 1:15(5:41/m) 141/149bpm [801b/mi] 19cal 10.57/10.87mph
6) 0.05m - 25(7:58/m) 145/147bpm [1155b/mi] 6cal 7.53/10.5mph
7) 0.22m - 1:16(5:42/m) 142/149bpm [808b/mi] 19cal 10.54/10.77mph
8) 0.05m - 24(7:39/m) 149/151bpm [1140b/mi] 6cal 7.84/10.6mph
9) 0.22m - 1:16(5:48/m) 145/148bpm [841b/mi] 19cal 10.35/10.58mph
10) 0.06m - 26(7:33/m) 155/164bpm [1171b/mi] 7cal 7.94/10.35mph
11) 0.22m - 1:16(5:46/m) 148/153bpm [853b/mi] 20cal 10.4/11.02mph
12) 0.05m - 25(7:55/m) 150/152bpm [1187b/mi] 6cal 7.58/10.4mph
13) 0.22m - 1:16(5:38/m) 148/151bpm [834b/mi] 20cal 10.65/10.77mph
14) 0.05m - 24(7:33/m) 152/157bpm [1148b/mi] 6cal 7.94/10.62mph
15) 0.22m - 1:17(5:45/m) 149/150bpm [856b/mi] 20cal 10.44/11.02mph
16) 0.05m - 26(7:53/m) 149/150bpm [1173b/mi] 6cal 7.62/10.35mph
17) 0.22m - 1:16(5:45/m) 150/152bpm [864b/mi] 20cal 10.42/10.67mph
18) 0.06m - 25(7:34/m) 154/159bpm [1165b/mi] 6cal 7.93/10.27mph
19) 0.22m - 1:16(5:47/m) 152/154bpm [880b/mi] 20cal 10.37/10.73mph
20) 0.05m - 25(7:55/m) 158/164bpm [1252b/mi] 7cal 7.57/10.21mph
21) 0.22m - 1:17(5:45/m) 153/158bpm [880b/mi] 21cal 10.44/10.46mph
22) 0.05m - 25(7:55/m) 154/157bpm [1219b/mi] 6cal 7.58/10.18mph
23) 0.22m - 1:17(5:55/m) 152/156bpm [900b/mi] 21cal 10.13/10.23mph
24) 0.05m - 23(7:48/m) 156/159bpm [1216b/mi] 6cal 7.7/9.89mph
25) 0.21m - 1:17(6:00/m) 162/202bpm [972b/mi] 21cal 10/10.1mph
26) 0.06m - 25(7:32/m) 187/193bpm [1408b/mi] 8cal 7.97/9.87mph
27) 0.22m - 1:17(5:50/m) 171/181bpm [997b/mi] 25cal 10.29/10.18mph
28) 0.05m - 26(7:56/m) 176/181bpm [1397b/mi] 8cal 7.56/10.08mph
29) 0.22m - 1:18(6:00/m) 173/180bpm [1039b/mi] 25cal 9.99/10.14mph
30) 0.05m - 25(7:40/m) 176/182bpm [1351b/mi] 8cal 7.82/9.91mph
31) 0.22m - 1:18(5:54/m) 172/180bpm [1014b/mi] 25cal 10.18/10.52mph
32) 0.05m - 25(8:11/m) 174/179bpm [1424b/mi] 8cal 7.33/9.79mph
33) 0.22m - 1:18(5:58/m) 174/180bpm [1039b/mi] 26cal 10.04/10.12mph
34) 0.05m - 23(7:58/m) 175/176bpm [1395b/mi] 7cal 7.53/9.85mph
35) 0.22m - 1:18(5:53/m) 173/175bpm [1017b/mi] 26cal 10.21/10.16mph
36) 0.05m - 23(7:58/m) 173/175bpm [1379b/mi] 7cal 7.53/9.98mph
37) 0.22m - 1:18(5:57/m) 174/180bpm [1035b/mi] 26cal 10.09/10.23mph
38) 0.05m - 24(7:41/m) 175/181bpm [1345b/mi] 8cal 7.81/9.96mph
39) 0.22m - 1:16(5:48/m) 175/211bpm [1015b/mi] 25cal 10.35/10.9mph
40) 0.05m - 24(7:37/m) 193/209bpm [1471b/mi] 8cal 7.87/10.18mph

Plodded from Sunbed Towers to Hamilton Park via Avenue and station brae 🌤😎

Split Summary
===
1) 1m - 6:42(6:42/m) 135/144bpm [904b/mi] 97cal 8.96/9.54mph
2) 1m - 6:45(6:45/m) 132/140bpm [891b/mi] 95cal 8.89/9.25mph
3) 0.22m - 1:33(6:58/m) 129/135bpm [898b/mi] 20cal 8.62/9.31mph

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 😎🌤🥶

11.11 miles on the 11th day of the 11th month #lestweforget #remembrance

Split Summary
===
1) 1m - 6:42(6:42/m) 109/115bpm [731b/mi] 68cal 8.95/9.79mph
2) 1m - 6:27(6:27/m) 113/116bpm [730b/mi] 68cal 9.29/9.35mph
3) 1m - 6:29(6:29/m) 117/125bpm [759b/mi] 71cal 9.25/8.93mph
4) 1m - 6:27(6:27/m) 125/146bpm [806b/mi] 80cal 9.3/8.97mph
5) 1m - 6:22(6:22/m) 134/155bpm [854b/mi] 89cal 9.42/10mph
6) 1m - 6:27(6:27/m) 155/171bpm [1000b/mi] 108cal 9.3/9.85mph
7) 1m - 6:33(6:33/m) 154/160bpm [1009b/mi] 108cal 9.16/9.62mph
8) 1m - 6:36(6:36/m) 161/176bpm [1063b/mi] 116cal 9.09/9.68mph
9) 1m - 6:46(6:46/m) 164/168bpm [1110b/mi] 122cal 8.86/9.04mph
10) 1m - 6:50(6:50/m) 162/168bpm [1107b/mi] 121cal 8.78/10.04mph
11) 1m - 6:36(6:36/m) 162/167bpm [1068b/mi] 116cal 9.1/9.89mph
12) 0.11m - 44(6:45/m) 161/164bpm [1087b/mi] 12cal 8.88/8.91mph

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

Right knee a little sore still 🙁

Split Summary
===
1) 1m - 6:33(6:33/m) 115/123bpm [754b/mi] 74cal 9.15/10.52mph
2) 1m - 6:32(6:32/m) 129/142bpm [843b/mi] 89cal 9.18/9.35mph
3) 1m - 6:39(6:39/m) 136/144bpm [903b/mi] 97cal 9.03/9.54mph
4) 1m - 6:39(6:39/m) 141/145bpm [938b/mi] 100cal 9.02/9.2mph
5) 1m - 6:39(6:39/m) 143/152bpm [952b/mi] 101cal 9.01/9.16mph
6) 1m - 6:38(6:38/m) 142/150bpm [941b/mi] 99cal 9.05/9.31mph
7) 1m - 6:25(6:25/m) 135/145bpm [866b/mi] 82cal 9.35/11.48mph
8) 1m - 6:45(6:45/m) 136/141bpm [919b/mi] 89cal 8.88/9.75mph
9) 1m - 6:55(6:55/m) 138/143bpm [955b/mi] 95cal 8.67/9.52mph
10) 1m - 6:48(6:48/m) 143/149bpm [973b/mi] 100cal 8.81/9.33mph
11) 1m - 6:49(6:49/m) 151/167bpm [1029b/mi] 108cal 8.8/9.06mph
12) 0.09m - 37(7:05/m) 156/162bpm [1106b/mi] 10cal 8.46/8.93mph

After volunteering at Parkrun, handing out barcodes, plodded along Prom, Mill Road with Hamsterwheel, separating at the roundabout, then headed home ⛅️

Finished the week on 81 miles 😊

Split Summary
===
1) 1m - 6:30(6:30/m) 117/136bpm [760b/mi] 77cal 9.23/11.79mph
2) 1m - 7:52(7:52/m) 119/124bpm [936b/mi] 95cal 7.62/8.25mph
3) 1m - 7:02(7:02/m) 124/132bpm [872b/mi] 89cal 8.53/9.79mph
4) 0.23m - 1:36(7:03/m) 126/131bpm [888b/mi] 20cal 8.51/9.12mph

Girvan Prom Parkrun #97

First place

Volunteering too, handing out barcodes.

Split Summary
===
1) 1m - 5:35(5:35/m) 127/197bpm [708b/mi] 72cal 10.76/12.5mph
2) 1m - 5:47(5:47/m) 131/169bpm [757b/mi] 79cal 10.38/11.33mph
3) 1m - 5:44(5:44/m) 125/132bpm [716b/mi] 71cal 10.47/11.04mph
4) 0.09m - 30(5:37/m) 125/126bpm [701b/mi] 6cal 10.69/10.67mph

Plodded from Sunbed Towers to Girvan Prom Parkrun start area ⛅️

Split Summary
===
1) 1m - 6:44(6:44/m) 111/122bpm [747b/mi] 70cal 8.92/9.41mph
2) 1m - 6:46(6:46/m) 120/145bpm [813b/mi] 79cal 8.85/9.18mph
3) 0.22m - 1:30(6:43/m) 137/142bpm [919b/mi] 22cal 8.94/9.08mph

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

Split Summary
===
1) 1m - 6:45(6:45/m) 120/129bpm [810b/mi] 85cal 8.88/9.39mph
2) 1m - 6:49(6:49/m) 123/128bpm [838b/mi] 88cal 8.81/9.2mph
3) 1m - 6:41(6:41/m) 121/125bpm [809b/mi] 79cal 8.97/9.31mph
4) 1m - 6:44(6:44/m) 127/136bpm [855b/mi] 88cal 8.91/9.1mph
5) 1m - 6:43(6:43/m) 132/135bpm [887b/mi] 95cal 8.93/9.27mph
6) 1m - 6:41(6:41/m) 135/152bpm [903b/mi] 95cal 8.97/9.18mph
7) 1m - 6:45(6:45/m) 135/141bpm [911b/mi] 95cal 8.89/9.1mph
8) 1m - 6:43(6:43/m) 134/139bpm [901b/mi] 91cal 8.92/9.33mph
9) 1m - 7:04(7:04/m) 134/138bpm [948b/mi] 93cal 8.48/9.46mph
10) 1m - 6:51(6:51/m) 136/138bpm [933b/mi] 94cal 8.75/8.95mph
11) 1m - 6:26(6:26/m) 136/138bpm [875b/mi] 86cal 9.32/9.68mph
12) 1m - 6:26(6:26/m) 142/153bpm [914b/mi] 96cal 9.32/9.96mph
13) 1m - 6:37(6:37/m) 143/149bpm [947b/mi] 101cal 9.06/9.58mph
14) 1m - 6:51(6:51/m) 144/149bpm [986b/mi] 104cal 8.76/9.16mph
15) 1m - 6:58(6:58/m) 144/146bpm [1004b/mi] 105cal 8.61/9.14mph
16) 1m - 6:46(6:46/m) 143/147bpm [968b/mi] 98cal 8.87/9.58mph
17) 1m - 6:59(6:59/m) 144/149bpm [1007b/mi] 98cal 8.58/8.93mph
18) 1m - 6:49(6:49/m) 144/147bpm [981b/mi] 95cal 8.81/9.5mph
19) 0.05m - 20(6:52/m) 143/144bpm [982b/mi] 4cal 8.73/9.23mph

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 🌤😎

Split Summary
===
1) 1m - 6:37(6:37/m) 136/146bpm [900b/mi] 99cal 9.07/10.44mph
2) 1m - 6:12(6:12/m) 125/136bpm [774b/mi] 81cal 9.69/9.08mph
3) 1m - 6:40(6:40/m) 135/139bpm [901b/mi] 100cal 8.99/9.25mph
4) 1m - 6:28(6:28/m) 140/149bpm [906b/mi] 100cal 9.27/9.46mph
5) 1m - 6:38(6:38/m) 143/146bpm [948b/mi] 105cal 9.05/9.35mph
6) 1m - 6:29(6:29/m) 140/148bpm [908b/mi] 97cal 9.25/9.62mph
7) 1m - 6:38(6:38/m) 144/155bpm [956b/mi] 105cal 9.04/9.46mph
8) 1m - 6:37(6:37/m) 142/154bpm [941b/mi] 101cal 9.06/9.54mph
9) 1m - 6:40(6:40/m) 143/159bpm [954b/mi] 101cal 9/9.14mph
10) 1m - 6:50(6:50/m) 141/147bpm [963b/mi] 101cal 8.79/10.1mph
11) 1m - 6:35(6:35/m) 142/150bpm [935b/mi] 94cal 9.12/9.68mph
12) 0.09m - 35(6:50/m) 138/138bpm [944b/mi] 6cal 8.77/9.52mph

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

Unfortunately took a tumble/blacked out again and only realising that it’s occurred “after” hitting the tarmac. Grazed shin, small hole/deep incision on the left knee ☹️

Split Summary
===
1) 1m - 6:37(6:37/m) 135/176bpm [894b/mi] 100cal 9.06/10.37mph
2) 1m - 6:33(6:33/m) 132/141bpm [864b/mi] 97cal 9.16/9.75mph
3) 1m - 6:21(6:21/m) 133/139bpm [844b/mi] 93cal 9.46/9.91mph
4) 1m - 6:47(6:47/m) 137/147bpm [928b/mi] 103cal 8.86/9.93mph
5) 1m - 6:48(6:48/m) 140/151bpm [952b/mi] 105cal 8.82/9.66mph
6) 1m - 6:32(6:32/m) 143/153bpm [934b/mi] 103cal 9.18/9.98mph
7) 1m - 6:19(6:19/m) 135/142bpm [854b/mi] 87cal 9.49/9.93mph
8) 1m - 6:25(6:25/m) 136/141bpm [873b/mi] 89cal 9.34/9.79mph
9) 1m - 6:39(6:39/m) 137/146bpm [912b/mi] 93cal 9.01/9.96mph
10) 1m - 6:39(6:39/m) 136/144bpm [904b/mi] 88cal 9.03/9.56mph
11) 1m - 6:40(6:40/m) 132/142bpm [880b/mi] 68cal 9/9.54mph
12) 0.1m - 40(6:51/m) 138/140bpm [944b/mi] 9cal 8.77/8.95mph

Aborted planned session after yesterday’s mishap. Plodded 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 🌦

Split Summary
===
1) 1m - 6:39(6:39/m) 122/169bpm [810b/mi] 88cal 9.03/11.04mph
2) 1m - 6:14(6:14/m) 141/153bpm [878b/mi] 101cal 9.63/10.48mph
3) 1m - 6:28(6:28/m) 153/170bpm [989b/mi] 113cal 9.28/9.5mph
4) 1m - 6:23(6:23/m) 157/163bpm [1002b/mi] 115cal 9.4/10.6mph
5) 1m - 6:32(6:32/m) 166/173bpm [1085b/mi] 128cal 9.18/9.46mph
6) 1m - 6:26(6:26/m) 167/173bpm [1075b/mi] 126cal 9.32/10.27mph
7) 1m - 6:46(6:46/m) 165/170bpm [1116b/mi] 130cal 8.87/9.56mph
8) 1m - 6:33(6:33/m) 166/170bpm [1087b/mi] 127cal 9.16/10.77mph
9) 1m - 6:39(6:39/m) 177/192bpm [1177b/mi] 139cal 9.03/9.39mph
10) 1m - 6:50(6:50/m) 184/194bpm [1257b/mi] 148cal 8.78/9.56mph
11) 1m - 6:24(6:24/m) 180/190bpm [1153b/mi] 139cal 9.36/9.83mph
12) 0.17m - 1:07(6:24/m) 181/184bpm [1157b/mi] 24cal 9.38/9.81mph

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 - 6:41(6:41/m) 147/192bpm [983b/mi] 109cal 8.97/9.39mph
2) 1m - 6:33(6:33/m) 183/197bpm [1198b/mi] 139cal 9.17/9.29mph
3) 1m - 6:30(6:30/m) 186/191bpm [1209b/mi] 138cal 9.23/9.5mph
4) 1m - 6:34(6:34/m) 185/193bpm [1216b/mi] 140cal 9.13/9.48mph
5) 1m - 6:38(6:38/m) 183/188bpm [1213b/mi] 141cal 9.06/9.29mph
6) 1m - 6:35(6:35/m) 181/190bpm [1190b/mi] 140cal 9.12/9.16mph
7) 1m - 6:33(6:33/m) 180/186bpm [1180b/mi] 139cal 9.16/8.7mph
8) 1m - 6:41(6:41/m) 179/184bpm [1196b/mi] 142cal 8.98/9.23mph
9) 1m - 6:48(6:48/m) 178/183bpm [1212b/mi] 144cal 8.82/9.35mph
10) 1m - 6:51(6:51/m) 177/187bpm [1214b/mi] 142cal 8.75/9.87mph
11) 1m - 6:38(6:38/m) 178/192bpm [1181b/mi] 138cal 9.04/9.62mph
12) 0.15m - 57(6:33/m) 183/187bpm [1200b/mi] 20cal 9.15/10.08mph

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 ⛅️

Finished the week on 73 miles 😊

Split Summary
===
1) 1m - 6:58(6:58/m) 116/137bpm [808b/mi] 83cal 8.61/9.29mph
2) 1m - 6:17(6:17/m) 119/123bpm [747b/mi] 76cal 9.55/10.02mph
3) 1m - 6:32(6:32/m) 123/128bpm [804b/mi] 82cal 9.18/9.81mph
4) 1m - 6:29(6:29/m) 124/129bpm [805b/mi] 80cal 9.25/9.56mph
5) 1m - 6:29(6:29/m) 118/124bpm [766b/mi] 64cal 9.25/9.37mph
6) 1m - 6:31(6:31/m) 118/123bpm [769b/mi] 63cal 9.21/9.6mph
7) 1m - 6:48(6:48/m) 115/121bpm [782b/mi] 56cal 8.83/9.48mph
8) 1m - 6:49(6:49/m) 121/133bpm [824b/mi] 68cal 8.81/9.35mph
9) 1m - 6:51(6:51/m) 126/130bpm [862b/mi] 81cal 8.77/9.14mph
10) 1m - 6:49(6:49/m) 157/192bpm [1069b/mi] 111cal 8.81/10.12mph
11) 1m - 6:28(6:28/m) 191/197bpm [1235b/mi] 138cal 9.28/9.89mph
12) 0.16m - 1:00(6:26/m) 187/192bpm [1203b/mi] 21cal 9.33/9.25mph

Headed up to Pinmore, Tormitchell, Penkill, about turning there and back home via Tormitchell and Pinmore. Small lap of the houses to round the time up 🥶💨😎

Bounced along ok after yesterday’s rest day and after all of yesterday’s travel too 😊

Split Summary
===
1) 1m - 6:49(6:49/m) 148/161bpm [1009b/mi] 114cal 8.8/9.33mph
2) 1m - 6:49(6:49/m) 149/163bpm [1017b/mi] 115cal 8.79/9.29mph
3) 1m - 6:16(6:16/m) 149/155bpm [935b/mi] 106cal 9.56/9.83mph
4) 1m - 6:22(6:22/m) 145/150bpm [922b/mi] 104cal 9.44/10.12mph
5) 1m - 6:17(6:17/m) 147/151bpm [923b/mi] 103cal 9.56/10.33mph
6) 1m - 6:33(6:33/m) 147/151bpm [962b/mi] 107cal 9.17/9.46mph
7) 1m - 6:37(6:37/m) 146/150bpm [967b/mi] 107cal 9.06/9.56mph
8) 1m - 6:38(6:38/m) 147/153bpm [975b/mi] 107cal 9.05/9.58mph
9) 1m - 6:24(6:24/m) 147/153bpm [940b/mi] 104cal 9.38/9.62mph
10) 1m - 6:39(6:39/m) 147/153bpm [977b/mi] 107cal 9.03/9.56mph
11) 1m - 6:29(6:29/m) 150/162bpm [972b/mi] 108cal 9.26/9.62mph
12) 1m - 6:50(6:50/m) 151/156bpm [1032b/mi] 113cal 8.78/9.5mph
13) 1m - 6:21(6:21/m) 157/166bpm [996b/mi] 112cal 9.46/9.71mph
14) 1m - 6:21(6:21/m) 159/165bpm [1010b/mi] 114cal 9.44/9.73mph
15) 1m - 6:23(6:23/m) 163/175bpm [1041b/mi] 119cal 9.39/9.66mph
16) 1m - 6:39(6:39/m) 167/175bpm [1111b/mi] 130cal 9.02/9.71mph
17) 1m - 6:47(6:47/m) 155/169bpm [1052b/mi] 114cal 8.84/9.54mph
18) 1m - 6:24(6:24/m) 156/162bpm [999b/mi] 109cal 9.37/9.75mph
19) 1m - 6:16(6:16/m) 153/159bpm [958b/mi] 100cal 9.58/9.93mph
20) 1m - 6:32(6:32/m) 155/164bpm [1011b/mi] 110cal 9.19/9.79mph
21) 0.08m - 34(6:47/m) 183/191bpm [1243b/mi] 11cal 8.83/8.56mph

Lovely cold, sunny, frosty morning for a plod out Brae Toll, Old Dailly, Hawkhill, about turning just after Bargany Gardens and back home via Old Dailly and Brae Toll 🥶🌤😎

Split Summary
===
1) 1m - 6:33(6:33/m) 126/153bpm [825b/mi] 88cal 9.16/10.29mph
2) 1m - 6:33(6:33/m) 110/119bpm [720b/mi] 64cal 9.16/10.16mph
3) 1m - 6:26(6:26/m) 113/119bpm [728b/mi] 64cal 9.31/9.85mph
4) 1m - 6:33(6:33/m) 116/129bpm [760b/mi] 67cal 9.16/9.85mph
5) 1m - 6:49(6:49/m) 128/155bpm [872b/mi] 90cal 8.81/9.71mph
6) 1m - 6:40(6:40/m) 131/176bpm [874b/mi] 86cal 9/9.96mph
7) 1m - 6:28(6:28/m) 162/176bpm [1048b/mi] 120cal 9.28/9.89mph
8) 1m - 6:27(6:27/m) 165/170bpm [1064b/mi] 122cal 9.31/9.71mph
9) 1m - 6:40(6:40/m) 166/176bpm [1108b/mi] 127cal 8.99/9.79mph
10) 1m - 6:33(6:33/m) 171/181bpm [1119b/mi] 133cal 9.17/9.73mph
11) 1m - 6:41(6:41/m) 174/181bpm [1164b/mi] 141cal 8.97/9.35mph
12) 0.09m - 36(7:05/m) 172/174bpm [1219b/mi] 12cal 8.46/9.27mph

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 🌦🥶😎

Split Summary
===
1) 1m - 6:56(6:56/m) 177/188bpm [1228b/mi] 144cal 8.65/10.4mph
2) 1m - 6:25(6:25/m) 185/191bpm [1186b/mi] 137cal 9.35/9.79mph
3) 1m - 6:35(6:35/m) 187/192bpm [1230b/mi] 141cal 9.12/9.29mph
4) 1m - 6:34(6:34/m) 187/192bpm [1227b/mi] 141cal 9.14/9.27mph
5) 1m - 6:34(6:34/m) 187/195bpm [1227b/mi] 140cal 9.15/9.52mph
6) 1m - 6:26(6:26/m) 185/196bpm [1191b/mi] 138cal 9.32/9.75mph
7) 1m - 6:37(6:37/m) 192/199bpm [1271b/mi] 142cal 9.06/9.56mph
8) 1m - 6:41(6:41/m) 195/201bpm [1302b/mi] 143cal 8.99/9.56mph
9) 1m - 6:40(6:40/m) 197/202bpm [1314b/mi] 143cal 9/9.18mph
10) 1m - 6:51(6:51/m) 190/204bpm [1302b/mi] 147cal 8.76/9.54mph
11) 1m - 6:29(6:29/m) 191/196bpm [1240b/mi] 139cal 9.25/10.04mph
12) 0.03m - 12(6:15/m) 186/189bpm [1163b/mi] 4cal 9.6/9.12mph

Out of Hamilton Park, station brae, Avenue, small lap of the houses then home.

Split Summary
===
1) 1m - 6:46(6:46/m) 126/135bpm [852b/mi] 96cal 8.88/9.6mph
2) 1m - 6:51(6:51/m) 127/129bpm [869b/mi] 96cal 8.77/9.08mph
3) 0.48m - 3:24(7:01/m) 125/129bpm [877b/mi] 44cal 8.56/9.2mph

Hamilton Park for 6 x 1 mile reps with quarter lap jog recovery.

Split Summary
===
1) 1m - 5:37(5:37/m) 109/116bpm [612b/mi] 60cal 10.68/12.27mph
2) 0.06m - 24(6:48/m) 115/116bpm [781b/mi] 4cal 8.83/10.79mph
3) 1m - 5:45(5:45/m) 116/119bpm [668b/mi] 67cal 10.42/10.62mph
4) 0.07m - 27(6:21/m) 117/118bpm [743b/mi] 5cal 9.45/10.33mph
5) 1m - 5:38(5:38/m) 120/123bpm [676b/mi] 68cal 10.66/10.9mph
6) 0.07m - 29(6:37/m) 120/122bpm [793b/mi] 5cal 9.08/10.4mph
7) 1m - 5:40(5:40/m) 132/162bpm [748b/mi] 81cal 10.59/10.6mph
8) 0.06m - 25(6:36/m) 141/142bpm [930b/mi] 6cal 9.1/10.6mph
9) 1m - 5:44(5:44/m) 140/144bpm [802b/mi] 90cal 10.48/10.9mph
10) 0.05m - 22(7:09/m) 140/141bpm [1001b/mi] 5cal 8.39/10.4mph
11) 1m - 5:47(5:47/m) 130/142bpm [753b/mi] 74cal 10.36/10.54mph
12) 0.07m - 27(6:17/m) 126/127bpm [792b/mi] 5cal 9.55/10.42mph

Headed over to Hamilton Park via Avenue and station brae.

Split Summary
===
1) 1m - 6:49(6:49/m) 111/149bpm [756b/mi] 73cal 8.8/10.44mph
2) 1m - 6:45(6:45/m) 111/115bpm [749b/mi] 70cal 8.89/9.16mph
3) 0.21m - 1:26(6:41/m) 112/116bpm [748b/mi] 14cal 8.99/9.25mph

Very stiff northern breeze to contend with as I headed 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 💨⛅️🥶

Split Summary
===
1) 1m - 6:50(6:50/m) 173/181bpm [1182b/mi] 145cal 8.78/10.23mph
2) 1m - 6:29(6:29/m) 182/191bpm [1181b/mi] 141cal 9.25/10.04mph
3) 1m - 6:55(6:55/m) 187/192bpm [1294b/mi] 152cal 8.67/8.95mph
4) 1m - 6:34(6:34/m) 192/200bpm [1260b/mi] 144cal 9.14/9.54mph
5) 1m - 6:33(6:33/m) 190/199bpm [1245b/mi] 144cal 9.16/9.5mph
6) 1m - 6:24(6:24/m) 188/195bpm [1204b/mi] 140cal 9.37/10.4mph
7) 1m - 6:30(6:30/m) 191/194bpm [1241b/mi] 143cal 9.24/9.54mph
8) 1m - 6:29(6:29/m) 188/195bpm [1218b/mi] 142cal 9.26/9.71mph
9) 1m - 6:29(6:29/m) 186/192bpm [1206b/mi] 142cal 9.25/9.41mph
10) 1m - 6:50(6:50/m) 187/193bpm [1277b/mi] 150cal 8.79/9.46mph
11) 1m - 6:38(6:38/m) 188/192bpm [1248b/mi] 146cal 9.04/9.56mph
12) 0.05m - 19(6:10/m) 189/191bpm [1165b/mi] 7cal 9.74/9.25mph

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 - 6:31(6:31/m) 121/133bpm [788b/mi] 86cal 9.22/10.29mph
2) 1m - 6:37(6:37/m) 112/116bpm [742b/mi] 70cal 9.06/9.71mph
3) 1m - 6:18(6:18/m) 115/118bpm [724b/mi] 68cal 9.53/9.75mph
4) 1m - 6:26(6:26/m) 124/144bpm [797b/mi] 82cal 9.34/9.52mph
5) 1m - 6:32(6:32/m) 105/124bpm [686b/mi] 45cal 9.18/9.62mph
6) 1m - 6:27(6:27/m) 110/120bpm [710b/mi] 53cal 9.3/10.18mph
7) 1m - 6:23(6:23/m) 123/142bpm [784b/mi] 76cal 9.41/10.48mph
8) 1m - 6:25(6:25/m) 125/129bpm [802b/mi] 79cal 9.35/9.64mph
9) 1m - 6:32(6:32/m) 121/136bpm [790b/mi] 66cal 9.19/9.41mph
10) 1m - 6:23(6:23/m) 126/140bpm [805b/mi] 76cal 9.4/9.87mph
11) 1m - 6:36(6:36/m) 124/128bpm [817b/mi] 71cal 9.1/9.52mph
12) 0.14m - 53(6:27/m) 119/120bpm [767b/mi] 7cal 9.3/9.27mph

Headed home from Parkrun going along Prom, Mill Road then home.

On route helped the fellow volunteers tidy up the course, cones/poles etc 💨🥶🌤😎

Finished the week on 84 miles

Split Summary
===
1) 1m - 6:27(6:27/m) 149/169bpm [962b/mi] 109cal 9.29/9.71mph
2) 1m - 6:50(6:50/m) 159/176bpm [1086b/mi] 124cal 8.78/9.37mph
3) 1m - 6:50(6:50/m) 161/177bpm [1101b/mi] 128cal 8.77/9.39mph
4) 0.12m - 53(7:21/m) 154/157bpm [1132b/mi] 15cal 8.16/8.83mph

Girvan Prom Parkrun

First place

Slowest winning time

Storm Arwen hitting the country
💨💨🥶🌤😎

Split Summary
===
1) 1m - 5:42(5:42/m) 161/187bpm [917b/mi] 106cal 10.54/13.11mph
2) 1m - 6:16(6:16/m) 162/194bpm [1015b/mi] 119cal 9.57/10.77mph
3) 1m - 6:17(6:17/m) 153/164bpm [962b/mi] 109cal 9.54/10.75mph
4) 0.09m - 35(6:14/m) 152/154bpm [947b/mi] 10cal 9.63/8.79mph

Plodded from Sunbed Towers to Girvan Prom Parkrun start area via Avenue 🌤💨🥶😎

Split Summary
===
1) 1m - 6:46(6:46/m) 151/185bpm [1023b/mi] 120cal 8.86/12.96mph
2) 1m - 6:41(6:41/m) 159/168bpm [1063b/mi] 126cal 8.97/9mph
3) 0.24m - 1:33(6:33/m) 161/164bpm [1054b/mi] 29cal 9.16/1.61mph

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 🥶💨🌤😎

Split Summary
===
1) 1m - 6:34(6:34/m) 122/140bpm [801b/mi] 85cal 9.14/10.54mph
2) 1m - 6:34(6:34/m) 144/154bpm [945b/mi] 106cal 9.14/9.43mph
3) 1m - 6:31(6:31/m) 147/155bpm [957b/mi] 107cal 9.21/9.64mph
4) 1m - 6:25(6:25/m) 144/152bpm [923b/mi] 101cal 9.36/9.85mph
5) 1m - 6:32(6:32/m) 147/153bpm [960b/mi] 106cal 9.19/9.68mph
6) 1m - 6:45(6:45/m) 149/159bpm [1005b/mi] 110cal 8.89/9.43mph
7) 1m - 6:42(6:42/m) 146/172bpm [977b/mi] 106cal 8.96/9.48mph
8) 1m - 6:41(6:41/m) 147/152bpm [983b/mi] 107cal 8.97/9.43mph
9) 1m - 6:32(6:32/m) 143/148bpm [933b/mi] 96cal 9.19/9.6mph
10) 1m - 6:30(6:30/m) 147/153bpm [955b/mi] 103cal 9.24/9.98mph
11) 1m - 6:46(6:46/m) 146/153bpm [989b/mi] 102cal 8.86/9.2mph
12) 1m - 6:46(6:46/m) 141/144bpm [954b/mi] 89cal 8.86/9.27mph
13) 1m - 6:32(6:32/m) 138/146bpm [902b/mi] 70cal 9.18/9.64mph
14) 1m - 6:35(6:35/m) 140/147bpm [921b/mi] 76cal 9.12/9.64mph
15) 1m - 6:35(6:35/m) 142/149bpm [935b/mi] 85cal 9.11/9.33mph
16) 1m - 6:48(6:48/m) 140/145bpm [953b/mi] 77cal 8.82/9.06mph
17) 1m - 6:43(6:43/m) 155/186bpm [1041b/mi] 111cal 8.94/9.62mph
18) 1m - 6:36(6:36/m) 161/181bpm [1063b/mi] 119cal 9.09/9.56mph
19) 0.14m - 55(6:39/m) 160/163bpm [1064b/mi] 16cal 9.02/9.12mph

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 💨🥶☁️

Split Summary
===
1) 1m - 6:48(6:48/m) 152/169bpm [1034b/mi] 115cal 8.82/10.04mph
2) 1m - 6:32(6:32/m) 151/161bpm [987b/mi] 109cal 9.18/9.33mph
3) 1m - 6:35(6:35/m) 153/168bpm [1008b/mi] 112cal 9.11/9.41mph
4) 1m - 6:27(6:27/m) 156/171bpm [1006b/mi] 111cal 9.31/9.81mph
5) 1m - 6:34(6:34/m) 155/175bpm [1018b/mi] 114cal 9.14/9.75mph
6) 1m - 6:29(6:29/m) 153/159bpm [992b/mi] 109cal 9.25/9.56mph
7) 1m - 6:33(6:33/m) 150/154bpm [983b/mi] 106cal 9.16/9.56mph
8) 1m - 6:47(6:47/m) 152/164bpm [1031b/mi] 113cal 8.85/9.5mph
9) 1m - 6:46(6:46/m) 153/159bpm [1036b/mi] 113cal 8.86/9.08mph
10) 1m - 6:55(6:55/m) 156/165bpm [1080b/mi] 118cal 8.67/9.77mph
11) 1m - 6:35(6:35/m) 154/172bpm [1014b/mi] 109cal 9.11/9.58mph
12) 0.16m - 59(6:13/m) 151/155bpm [939b/mi] 15cal 9.65/9.27mph

Brae Toll, Old Dailly, Bargany Gardens, about turned just after there and back home via Hawkhill, Old Dailly, Brae Toll, adding a lap of the houses on.

Felt tired and sluggish throughout

Split Summary
===
1) 1m - 6:45(6:45/m) 146/158bpm [986b/mi] 105cal 8.88/9.29mph
2) 1m - 6:37(6:37/m) 163/186bpm [1079b/mi] 119cal 9.06/9.5mph
3) 1m - 6:43(6:43/m) 160/166bpm [1075b/mi] 117cal 8.93/9.98mph
4) 1m - 6:36(6:36/m) 164/169bpm [1084b/mi] 119cal 9.08/9.54mph
5) 1m - 6:46(6:46/m) 163/170bpm [1102b/mi] 121cal 8.87/9.18mph
6) 1m - 6:40(6:40/m) 163/167bpm [1087b/mi] 119cal 9/9.73mph
7) 1m - 6:32(6:32/m) 160/167bpm [1047b/mi] 113cal 9.17/9.89mph
8) 1m - 6:46(6:46/m) 159/165bpm [1075b/mi] 116cal 8.87/9.41mph
9) 1m - 6:55(6:55/m) 157/165bpm [1085b/mi] 115cal 8.68/9.18mph
10) 1m - 6:47(6:47/m) 156/160bpm [1057b/mi] 113cal 8.85/9.27mph
11) 1m - 6:48(6:48/m) 159/174bpm [1080b/mi] 116cal 8.83/9.2mph
12) 0.16m - 1:05(6:48/m) 159/160bpm [1081b/mi] 18cal 8.83/9.29mph

Out of Hamilton Park, station brae, Avenue, lap of the houses then home 💨🥶

Split Summary
===
1) 1m - 6:32(6:32/m) 183/191bpm [1197b/mi] 126cal 9.18/9.91mph
2) 1m - 6:43(6:43/m) 186/191bpm [1249b/mi] 132cal 8.94/9.33mph
3) 0.56m - 3:44(6:41/m) 186/188bpm [1244b/mi] 73cal 8.97/9.62mph

Hamilton Park for 10 x full laps with quarter lap jog recovery 💨🥶
Thankfully the rain showers had passed over albeit still damp under foot and from the showers getting here.

Split Summary
===
1) 0.48m - 2:33(5:17/m) 169/185bpm [893b/mi] 46cal 11.35/12.19mph
2) 0.06m - 28(8:19/m) 182/184bpm [1515b/mi] 9cal 7.21/11mph
3) 0.49m - 2:35(5:19/m) 180/183bpm [957b/mi] 51cal 11.28/11.4mph
4) 0.05m - 27(8:42/m) 180/181bpm [1567b/mi] 8cal 6.89/11.29mph
5) 0.46m - 2:35(5:34/m) 180/186bpm [1003b/mi] 51cal 10.76/11.12mph
6) 0.06m - 28(8:20/m) 181/182bpm [1509b/mi] 9cal 7.2/10.81mph
7) 0.46m - 2:35(5:36/m) 184/187bpm [1031b/mi] 51cal 10.71/11mph
8) 0.05m - 27(8:22/m) 184/186bpm [1538b/mi] 8cal 7.18/10.94mph
9) 0.47m - 2:36(5:33/m) 185/188bpm [1028b/mi] 51cal 10.8/11.02mph
10) 0.05m - 24(8:34/m) 185/186bpm [1585b/mi] 8cal 7.01/10.98mph
11) 0.45m - 2:37(5:48/m) 186/190bpm [1078b/mi] 51cal 10.35/10.52mph
12) 0.05m - 27(8:18/m) 183/185bpm [1518b/mi] 8cal 7.23/10.48mph
13) 0.47m - 2:36(5:34/m) 190/195bpm [1058b/mi] 51cal 10.77/10.85mph
14) 0.05m - 27(8:22/m) 188/192bpm [1573b/mi] 8cal 7.17/10.83mph
15) 0.47m - 2:37(5:31/m) 187/190bpm [1032b/mi] 51cal 10.87/11mph
16) 0.05m - 26(7:54/m) 185/187bpm [1462b/mi] 8cal 7.59/10.85mph
17) 0.46m - 2:36(5:36/m) 188/191bpm [1054b/mi] 51cal 10.71/10.94mph
18) 0.05m - 25(7:54/m) 186/191bpm [1468b/mi] 8cal 7.6/10.79mph
19) 0.46m - 2:37(5:39/m) 187/191bpm [1057b/mi] 51cal 10.61/10.9mph
20) 0.05m - 24(7:18/m) 186/190bpm [1357b/mi] 8cal 8.22/10.67mph

Plodded from Sunbed Towers to Hamilton Park via Avenue and station brae 💨🥶
Heavy rain 🌧☔️ shower came on during second mile #soaked

Split Summary
===
1) 1m - 6:49(6:49/m) 175/184bpm [1193b/mi] 131cal 8.8/9.16mph
2) 1m - 6:44(6:44/m) 179/183bpm [1204b/mi] 132cal 8.92/8.95mph
3) 0.21m - 1:27(6:59/m) 180/184bpm [1257b/mi] 28cal 8.59/8.7mph

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 🌤🥶

Split Summary
===
1) 1m - 6:36(6:36/m) 120/134bpm [793b/mi] 78cal 9.08/10.35mph
2) 1m - 6:18(6:18/m) 123/130bpm [774b/mi] 76cal 9.53/10.04mph
3) 1m - 6:28(6:28/m) 146/193bpm [945b/mi] 92cal 9.27/9.48mph
4) 1m - 6:26(6:26/m) 184/191bpm [1183b/mi] 127cal 9.33/9.6mph
5) 1m - 6:37(6:37/m) 183/189bpm [1211b/mi] 130cal 9.07/9.5mph
6) 1m - 6:33(6:33/m) 181/188bpm [1186b/mi] 128cal 9.15/9.77mph
7) 1m - 6:40(6:40/m) 179/189bpm [1193b/mi] 131cal 9.01/9.35mph
8) 1m - 6:44(6:44/m) 178/185bpm [1198b/mi] 133cal 8.92/9.31mph
9) 1m - 6:37(6:37/m) 177/186bpm [1172b/mi] 130cal 9.06/10.56mph
10) 1m - 6:51(6:51/m) 176/185bpm [1205b/mi] 135cal 8.76/9.79mph
11) 1m - 6:30(6:30/m) 176/180bpm [1144b/mi] 128cal 9.23/9.71mph
12) 0.1m - 40(6:26/m) 173/176bpm [1114b/mi] 12cal 9.32/9.35mph