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Sunbed Athlete M50
-
Races
398 -
Miles
61440 -
Miles
3 -
Miles
2407 -
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
-
750m
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
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
Current Status
Don't do sunbeds and far from being an athlete @OneKerryLiam on Twitter and Instagram
Best Badges
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The Art of the Deal -
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150 Day Streak -
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Buddies
- Best Times
- Best WAVA
| Dist | Races | PB | WB | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1500m | 2 | 4:18
4:37/mi
|
0.00 | 4:18 | 4:24 | |||||||||||||||
| 3000m | 10 | 8:59
4:49/mi
|
0.00 | 9:04 | 9:02 | 9:02 | 8:59 | 9:13 | ||||||||||||
| 4km | 12 | 12:39
5:05/mi
|
0.00 | 12:52 | 12:40 | 12:39 | 14:14 | 13:58 | 13:03 | 13:50 | 13:15 | |||||||||
| 2.7mi | 1 | 13:21
4:57/mi
|
0.00 | 13:21 | ||||||||||||||||
| 3mi | 5 | 15:08
5:03/mi
|
0.00 | 15:08 | 15:12 | 15:21 | 15:31 | 16:48 | ||||||||||||
| 3.1mi | 2 | 16:48
5:25/mi
|
0.00 | 16:48 | ||||||||||||||||
| 5km | 94 | 15:02
4:50/mi
|
0.00 | 15:39 | 15:52 | 16:06 | 15:22 | 15:37 | 15:02 | 15:16 | 15:29 | 15:20 | 15:39 | 15:49 | 15:47 | 16:48 | ||||
| 3.2mi | 1 | 16:42
5:18/mi
|
0.00 | 16:42 | ||||||||||||||||
| 3.3mi | 1 | 16:50
5:11/mi
|
0.00 | 16:50 | ||||||||||||||||
| 3.7mi | 5 | 18:34
5:04/mi
|
0.00 | 18:34 | 18:39 | 18:57 | 18:45 | 19:14 | ||||||||||||
| 4mi | 1 | 23:07
5:47/mi
|
0.00 | 23:07 | ||||||||||||||||
| 4.8mi | 3 | 24:23
5:05/mi
|
0.00 | 24:23 | 24:30 | |||||||||||||||
| 8km | 14 | 24:37
4:57/mi
|
0.00 | 35:56 | 27:39 | 24:37 | 29:25 | 29:12 | ||||||||||||
| 5mi | 13 | 25:01
5:00/mi
|
0.00 | 28:00 | 26:02 | 26:02 | 25:45 | 25:01 | 26:52 | 26:02 | 25:13 | 25:57 | ||||||||
| 5.5mi | 6 | 29:22
5:20/mi
|
0.00 | 29:22 | 30:03 | 29:35 | ||||||||||||||
| 9km | 4 | 33:34
6:00/mi
|
0.00 | 37:18 | 33:34 | |||||||||||||||
| 5.8mi | 1 | 32:44
5:39/mi
|
0.00 | 32:44 | ||||||||||||||||
| 5.9mi | 7 | 30:04
5:08/mi
|
0.00 | 30:04 | 30:10 | 30:46 | 31:09 | 30:55 | 30:45 | 32:32 | ||||||||||
| 6mi | 4 | 30:59
5:10/mi
|
0.00 | 33:23 | 30:59 | |||||||||||||||
| 10km | 102 | 31:29
5:04/mi
|
0.00 | 34:53 | 32:23 | 32:50 | 32:18 | 32:22 | 32:05 | 32:20 | 31:47 | 31:35 | 31:36 | 31:29 | 32:26 | 32:43 | 32:52 | 32:28 | ||
| 12km | 6 | 40:59
5:30/mi
|
0.00 | 40:59 | 41:48 | 42:20 | 41:44 | 42:19 | ||||||||||||
| 12.5km | 2 | 41:23
5:20/mi
|
0.00 | 41:32 | 41:23 | |||||||||||||||
| 10mi | 11 | 51:39
5:10/mi
|
0.00 | 57:32 | 53:51 | 54:03 | 52:40 | 51:39 | 55:04 | 52:22 | 52:29 | 53:35 | ||||||||
| 10.2mi | 1 | 55:46
5:28/mi
|
0.00 | 55:46 | ||||||||||||||||
| 13.1mi | 65 | 1:08:56
5:16/mi
|
0.00 | 1:19:53 | 1:13:06 | 1:12:26 | 1:12:08 | 1:12:05 | 1:09:42 | 1:10:07 | 1:10:08 | 1:09:30 | 1:11:16 | 1:10:05 | 1:08:56 | 1:10:40 | 1:11:49 | 1:12:29 | 1:14:00 | |
| 26.2mi | 16 | 2:27:20
5:37/mi
|
0.00 | 2:37:27 | 2:35:30 | 2:42:47 | 2:38:37 | 2:32:04 | 2:31:05 | 2:29:10 | 2:27:20 | 2:28:03 | 2:31:01 | 2:33:12 | ||||||
| 50km | 1 | 3:13:45
6:14/mi
|
0.00 | 3:13:45 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2021 | 251 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 251 |
| 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 | 348 | 371 | 4499 |
| 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 | 403 | 374 | 361 | 277 | 308 | 311 | 272 | 370 | 295 | 202 | 179 | 341 | 3691 |
| 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 |
|
Sun 27th Dec
Dec 27
|
Mon 28th Dec
Dec 28
|
Tue 29th Dec
Dec 29
|
Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
|
Sat 2nd Jan
Jan 2
|
|
18.1mi,
2:04:00 Running - Long Run
Brae Toll, Old Dailly, Dailly, round the village, past factories, under the bridge (A77), Brae Toll, lap of Victory Park, lap of the houses then home.
Last long plod for the year ☺️ Split Summary === 1) 1m - 6:22(6:22/m) 142/165bpm 84cal 9.43/9.85mph 2) 1m - 6:34(6:34/m) 169/180bpm 109cal 9.15/9.62mph 3) 1m - 6:38(6:38/m) 172/178bpm 115cal 9.06/9.58mph 4) 1m - 6:47(6:47/m) 175/184bpm 121cal 8.85/9.37mph 5) 1m - 6:59(6:59/m) 178/186bpm 124cal 8.58/9.25mph 6) 1m - 6:35(6:35/m) 180/184bpm 118cal 9.1/9.64mph 7) 1m - 6:31(6:31/m) 182/201bpm 116cal 9.21/9.98mph 8) 1m - 6:38(6:38/m) 187/198bpm 119cal 9.05/9.54mph 9) 1m - 7:11(7:11/m) 185/192bpm 127cal 8.36/9.79mph 10) 1m - 7:09(7:09/m) 185/189bpm 127cal 8.4/8.66mph 11) 1m - 6:52(6:52/m) 186/191bpm 123cal 8.75/9.41mph 12) 1m - 6:59(6:59/m) 186/190bpm 125cal 8.59/9.1mph 13) 1m - 7:01(7:01/m) 186/191bpm 126cal 8.55/9.14mph 14) 1m - 7:07(7:07/m) 186/190bpm 127cal 8.44/8.68mph 15) 1m - 7:03(7:03/m) 186/189bpm 126cal 8.52/9.04mph 16) 1m - 7:06(7:06/m) 182/189bpm 127cal 8.45/9.33mph 17) 1m - 7:09(7:09/m) 180/186bpm 128cal 8.4/9.2mph 18) 1m - 6:58(6:58/m) 178/182bpm 124cal 8.62/8.83mph 19) 0.06m - 26(7:19/m) 178/180bpm 7cal 8.21/8.89mph  Add a comment |
11mi,
1:13:00 Running - General
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.
Split Summary === 1) 1m - 6:24(6:24/m) 152/191bpm 93cal 9.36/10.73mph 2) 1m - 6:26(6:26/m) 186/204bpm 115cal 9.32/9.87mph 3) 1m - 6:36(6:36/m) 188/194bpm 118cal 9.1/9.6mph 4) 1m - 6:34(6:34/m) 189/194bpm 118cal 9.14/10.4mph 5) 1m - 6:41(6:41/m) 194/202bpm 120cal 8.97/9.35mph 6) 1m - 6:35(6:35/m) 194/206bpm 118cal 9.12/9.77mph 7) 1m - 6:35(6:35/m) 191/196bpm 118cal 9.11/9.41mph 8) 1m - 6:40(6:40/m) 190/195bpm 119cal 9/9.29mph 9) 1m - 6:39(6:39/m) 186/195bpm 116cal 9.02/10.04mph 10) 1m - 6:57(6:57/m) 186/196bpm 125cal 8.62/9.43mph 11) 1m - 6:37(6:37/m) 188/194bpm 119cal 9.08/10.67mph 12) 0.04m - 16(6:01/m) 190/191bpm 4cal 9.96/8.72mph Add a comment |
11.1mi,
1:15:00 Running - General
Brae Toll, Old Dailly, Bargany Gardens, Hawkhill, Old Dailly, Brae Toll, Ainslie Road, lap of the houses then home.
Very slippy underfoot on the town sections. Some snow out round Old Dailly ❄️🌤 Split Summary === 1) 1m - 6:31(6:31/m) 121/151bpm 70cal 9.2/9.71mph 2) 1m - 6:39(6:39/m) 106/131bpm 49cal 9.03/9.58mph 3) 1m - 6:44(6:44/m) 105/138bpm 46cal 8.91/9.41mph 4) 1m - 6:48(6:48/m) 104/117bpm 42cal 8.82/9.04mph 5) 1m - 7:13(7:13/m) 135/146bpm 88cal 8.31/9.04mph 6) 1m - 6:29(6:29/m) 134/146bpm 77cal 9.25/9.58mph 7) 1m - 6:42(6:42/m) 136/150bpm 80cal 8.95/9.54mph 8) 1m - 6:34(6:34/m) 141/162bpm 85cal 9.13/9.37mph 9) 1m - 6:53(6:53/m) 161/188bpm 102cal 8.73/9.43mph 10) 1m - 6:45(6:45/m) 182/189bpm 121cal 8.89/9.29mph 11) 1m - 6:54(6:54/m) 184/191bpm 124cal 8.69/9.41mph 12) 0.11m - 48(7:30/m) 181/182bpm 14cal 7.99/9.02mph Add a comment |
2.5mi,
17:00 Running - General
Out of Hamilton Park, station brae, Avenue, lap of the houses then home 🌤🥶😎
Split Summary === 1) 1m - 7:01(7:01/m) 144/157bpm 103cal 8.55/9.77mph 2) 1m - 6:52(6:52/m) 147/163bpm 102cal 8.75/9.18mph 3) 0.45m - 3:07(6:55/m) 139/163bpm 42cal 8.67/9.29mph Add a comment
6.4mi,
36:40Running - Track Session
Last track session of the year 🥶🌤😎
6 x 1 mile reps with quarter lap jog recovery at Hamilton Park. This session taking One over the years mileage target 🎯😊 Track (ash) was pretty solid due to the heavy frost. Split Summary === 1) 1m - 5:43(5:43/m) 147/175bpm 81cal 10.5/12.65mph 2) 0.07m - 28(6:18/m) 155/157bpm 6cal 9.52/10.5mph 3) 1m - 5:38(5:38/m) 152/171bpm 84cal 10.66/10.92mph 4) 0.07m - 27(6:29/m) 161/168bpm 6cal 9.26/10.58mph 5) 1m - 5:37(5:37/m) 153/190bpm 84cal 10.69/10.98mph 6) 0.07m - 28(6:51/m) 173/182bpm 8cal 8.76/10.85mph 7) 1m - 5:40(5:40/m) 157/167bpm 87cal 10.6/10.98mph 8) 0.08m - 33(6:40/m) 141/155bpm 7cal 9.01/10.87mph 9) 1m - 5:42(5:42/m) 144/158bpm 78cal 10.53/11.08mph 10) 0.07m - 29(6:23/m) 144/150bpm 6cal 9.39/10.44mph 11) 1m - 5:37(5:37/m) 145/158bpm 77cal 10.67/10.96mph 12) 0.05m - 20(6:42/m) 147/148bpm 4cal 8.97/10.73mph
2.2mi,
15:00Running - General
Plodded from Sunbed Towers to Hamilton Park via Avenue and station brae 🥶🌤
Split Summary === 1) 1m - 6:45(6:45/m) 148/160bpm 95cal 8.89/10.33mph 2) 1m - 6:57(6:57/m) 154/166bpm 104cal 8.64/9.04mph 3) 0.19m - 1:19(6:50/m) 152/154bpm 19cal 8.79/8.5mph Add a comment |
11.1mi,
1:13:00 Running - General
Last plod of 2020. 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.
Miles for the year = 4014 ✅😊 Split Summary === 1) 1m - 6:26(6:26/m) 136/141bpm 89cal 9.34/10.87mph 2) 1m - 6:22(6:22/m) 117/141bpm 64cal 9.43/9.79mph 3) 1m - 6:36(6:36/m) 105/128bpm 45cal 9.1/9.31mph 4) 1m - 6:27(6:27/m) 117/154bpm 61cal 9.31/9.54mph 5) 1m - 6:34(6:34/m) 133/162bpm 85cal 9.14/10.73mph 6) 1m - 6:23(6:23/m) 134/143bpm 84cal 9.4/9.62mph 7) 1m - 6:33(6:33/m) 134/159bpm 82cal 9.15/9.75mph 8) 1m - 6:45(6:45/m) 142/145bpm 96cal 8.9/9.31mph 9) 1m - 6:42(6:42/m) 140/145bpm 92cal 8.96/9.1mph 10) 1m - 6:58(6:58/m) 144/170bpm 99cal 8.62/9.14mph 11) 1m - 6:45(6:45/m) 151/160bpm 102cal 8.88/9.54mph 12) 0.07m - 31(7:08/m) 151/152bpm 7cal 8.42/8.85mph Add a comment |
14.5mi,
1:40:00 Running - Long Run
Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, Prom, headed up Byne Hill very slowly, took photos then gingerly made way back down and along Prom then home 🌤😎⛰📸
Split Summary === 1) 1m - 6:37(6:37/m) 109/117bpm 66cal 9.08/9.62mph 2) 1m - 6:46(6:46/m) 114/117bpm 70cal 8.88/9.16mph 3) 1m - 6:37(6:37/m) 110/128bpm 59cal 9.07/9.5mph 4) 1m - 6:43(6:43/m) 111/120bpm 58cal 8.94/9.77mph 5) 1m - 6:47(6:47/m) 116/149bpm 63cal 8.85/9.85mph 6) 1m - 6:29(6:29/m) 118/123bpm 63cal 9.26/9.68mph 7) 1m - 6:31(6:31/m) 121/127bpm 66cal 9.21/9.33mph 8) 1m - 6:37(6:37/m) 120/157bpm 62cal 9.08/9.39mph 9) 1m - 6:37(6:37/m) 118/122bpm 56cal 9.06/9.68mph 10) 1m - 6:43(6:43/m) 117/121bpm 52cal 8.93/9.27mph 11) 1m - 6:40(6:40/m) 117/121bpm 50cal 8.99/9.16mph 12) 1m - 7:27(7:27/m) 117/121bpm 56cal 8.05/9.08mph 13) 1m - 9:33(9:33/m) 123/184bpm 88cal 6.28/9.64mph 14) 1m - 6:34(6:34/m) 135/154bpm 84cal 9.14/9.98mph 15) 0.48m - 3:20(6:56/m) 134/144bpm 42cal 8.65/9.16mph Add a comment |
11.1mi,
1:14:00 Running - General
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) 122/144bpm 84cal 8.87/9.62mph 2) 1m - 6:28(6:28/m) 121/134bpm 76cal 9.28/10.16mph 3) 1m - 6:30(6:30/m) 122/134bpm 75cal 9.23/10.79mph 4) 1m - 6:37(6:37/m) 123/128bpm 75cal 9.07/9.46mph 5) 1m - 6:42(6:42/m) 134/177bpm 88cal 8.95/9.6mph 6) 1m - 6:32(6:32/m) 143/162bpm 98cal 9.19/9.68mph 7) 1m - 6:40(6:40/m) 148/159bpm 103cal 9/10.54mph 8) 1m - 6:39(6:39/m) 152/162bpm 106cal 9.03/9.31mph 9) 1m - 6:44(6:44/m) 162/177bpm 117cal 8.92/9.04mph 10) 1m - 6:51(6:51/m) 160/168bpm 117cal 8.75/9.68mph 11) 1m - 6:43(6:43/m) 163/175bpm 118cal 8.93/9.46mph 12) 0.11m - 49(7:10/m) 167/170bpm 15cal 8.37/9.12mph Add a comment |
|
Sun 3rd Jan
Jan 3
|
Mon 4th Jan
Jan 4
|
Tue 5th Jan
Jan 5
|
Wed 6th Jan
Jan 6
|
Thu 7th Jan
Jan 7
|
Fri 8th Jan
Jan 8
|
Sat 9th Jan
Jan 9
|
|
19mi,
2:07:00 Running - Long Run
Mill Road, Prom, round boatyard, golf course, past factories, Dailly, round the village, Old Dailly, Brae Toll, large lap of the houses then home 🌤😎🥶
Split Summary === 1) 1m - 6:39(6:39/m) 147/163bpm 103cal 9.03/10.69mph 2) 1m - 6:24(6:24/m) 163/172bpm 114cal 9.37/9.81mph 3) 1m - 6:34(6:34/m) 161/176bpm 116cal 9.13/9.2mph 4) 1m - 6:36(6:36/m) 150/162bpm 103cal 9.09/9.35mph 5) 1m - 6:42(6:42/m) 162/195bpm 118cal 8.94/10.04mph 6) 1m - 6:51(6:51/m) 160/167bpm 118cal 8.76/9.33mph 7) 1m - 6:55(6:55/m) 155/180bpm 115cal 8.68/9.41mph 8) 1m - 6:46(6:46/m) 156/166bpm 112cal 8.86/9.6mph 9) 1m - 6:30(6:30/m) 156/166bpm 106cal 9.23/9.73mph 10) 1m - 6:29(6:29/m) 147/159bpm 89cal 9.25/9.75mph 11) 1m - 6:31(6:31/m) 150/166bpm 95cal 9.21/9.73mph 12) 1m - 6:57(6:57/m) 142/157bpm 74cal 8.63/9.29mph 13) 1m - 6:46(6:46/m) 145/167bpm 83cal 8.87/9.23mph 14) 1m - 6:35(6:35/m) 140/156bpm 70cal 9.1/10.1mph 15) 1m - 6:30(6:30/m) 127/147bpm 22cal 9.23/10.5mph 16) 1m - 6:38(6:38/m) 129/141bpm 25cal 9.05/9.33mph 17) 1m - 6:46(6:46/m) 137/165bpm 51cal 8.86/9.58mph 18) 1m - 6:39(6:39/m) 146/158bpm 87cal 9.02/9.23mph 19) 1m - 6:52(6:52/m) 145/155bpm 86cal 8.73/9.25mph 20) 0.05m - 19(6:46/m) 148/150bpm 4cal 8.87/9mph Add a comment |
11.4mi,
1:15:00 Running - General
Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, Prom then home 🥶😎🌤
Split Summary === 1) 1m - 6:24(6:24/m) 104/110bpm 57cal 9.38/10.27mph 2) 1m - 6:34(6:34/m) 110/118bpm 62cal 9.14/9.66mph 3) 1m - 6:42(6:42/m) 111/115bpm 61cal 8.95/9.81mph 4) 1m - 6:42(6:42/m) 109/122bpm 56cal 8.95/10.23mph 5) 1m - 6:38(6:38/m) 114/124bpm 59cal 9.05/10.02mph 6) 1m - 6:31(6:31/m) 120/176bpm 66cal 9.22/9.85mph 7) 1m - 6:23(6:23/m) 121/128bpm 66cal 9.4/9.6mph 8) 1m - 6:32(6:32/m) 150/182bpm 98cal 9.18/9.39mph 9) 1m - 6:30(6:30/m) 153/171bpm 103cal 9.22/10.21mph 10) 1m - 6:38(6:38/m) 158/177bpm 109cal 9.05/9.75mph 11) 1m - 6:35(6:35/m) 163/195bpm 112cal 9.11/10.23mph 12) 0.42m - 2:52(6:47/m) 163/186bpm 48cal 8.84/9.12mph Add a comment |
11.1mi,
1:13:00 Running - General
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 - 6:41(6:41/m) 120/140bpm 80cal 8.97/10.04mph 2) 1m - 6:30(6:30/m) 159/169bpm 109cal 9.23/9.68mph 3) 1m - 6:39(6:39/m) 164/168bpm 115cal 9.02/9.23mph 4) 1m - 6:29(6:29/m) 176/202bpm 122cal 9.26/9.66mph 5) 1m - 6:31(6:31/m) 188/193bpm 129cal 9.2/9.98mph 6) 1m - 6:22(6:22/m) 188/192bpm 126cal 9.44/9.71mph 7) 1m - 6:33(6:33/m) 187/192bpm 129cal 9.17/9.89mph 8) 1m - 6:39(6:39/m) 185/190bpm 131cal 9.03/9.5mph 9) 1m - 6:36(6:36/m) 186/193bpm 130cal 9.08/9.25mph 10) 1m - 6:57(6:57/m) 180/191bpm 134cal 8.63/10.35mph 11) 1m - 6:36(6:36/m) 182/187bpm 130cal 9.09/9.89mph 12) 0.07m - 27(6:48/m) 183/185bpm 8cal 8.83/9.56mph Add a comment |
2.5mi,
17:00 Running - General
Out of Hamilton Park, station brae, Avenue, lap of the houses then home 🥶🌤😎
Split Summary === 1) 1m - 6:38(6:38/m) 184/196bpm 128cal 9.03/9.54mph 2) 1m - 6:46(6:46/m) 181/188bpm 132cal 8.87/9.33mph 3) 0.53m - 3:36(6:49/m) 179/199bpm 70cal 8.8/9.64mph Add a comment
5.3mi,
28:30Running - Track Session
Reverse pyramid session at Hamilton Park.
1 x 1 mile, 3 laps, 2 laps, 2 x 1 lap, 2 laps, 3 laps, 1 x 1 mile all with quarter lap jog recovery 🥶😎🌤 Split Summary === 1) 1m - 5:27(5:27/m) 176/186bpm 102cal 11.03/11.9mph 2) 0.08m - 28(5:52/m) 181/189bpm 8cal 10.23/11.15mph 3) 0.71m - 3:46(5:21/m) 178/183bpm 73cal 11.21/11.31mph 4) 0.05m - 18(5:57/m) 178/179bpm 5cal 10.1/11.23mph 5) 0.47m - 2:30(5:20/m) 181/187bpm 48cal 11.25/11.56mph 6) 0.05m - 19(5:48/m) 182/183bpm 6cal 10.34/11.25mph 7) 0.23m - 1:15(5:20/m) 185/189bpm 24cal 11.25/11.44mph 8) 0.05m - 19(6:01/m) 185/187bpm 6cal 9.98/11.42mph 9) 0.24m - 1:15(5:12/m) 182/184bpm 24cal 11.54/11.69mph 10) 0.06m - 21(5:57/m) 199/203bpm 6cal 10.09/11.63mph 11) 0.48m - 2:30(5:13/m) 189/194bpm 48cal 11.51/11.75mph 12) 0.06m - 21(5:52/m) 183/187bpm 6cal 10.23/11.5mph 13) 0.72m - 3:47(5:15/m) 185/190bpm 73cal 11.43/11.69mph 14) 0.06m - 20(5:33/m) 184/185bpm 6cal 10.8/11.33mph 15) 1m - 5:15(5:15/m) 184/188bpm 102cal 11.45/11.65mph 16) 0.05m - 20(6:47/m) 182/184bpm 6cal 8.83/11.37mph Add a comment
2.3mi,
15:00Running - General
Plodded from Sunbed Towers to Hamilton Park via Avenue and station brae 🥶🌤😎
Split Summary === 1) 1m - 6:29(6:29/m) 160/189bpm 109cal 9.26/10.16mph 2) 1m - 6:25(6:25/m) 170/177bpm 119cal 9.35/10.46mph 3) 0.32m - 2:06(6:36/m) 173/178bpm 41cal 9.1/9.48mph Add a comment |
11.1mi,
1:15:00 Running - General
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.
Back to night time plodding. Started a new job, full time hours (47.5 per week) at a Precast site 9 miles south of the town. In lighter nights I could plod home. Will see as road is a little busy. Split Summary === 1) 1m - 6:34(6:34/m) 110/136bpm 64cal 9.14/10.81mph 2) 1m - 6:34(6:34/m) 123/132bpm 78cal 9.14/9.56mph 3) 1m - 6:42(6:42/m) 125/133bpm 79cal 8.96/9.35mph 4) 1m - 6:36(6:36/m) 133/145bpm 86cal 9.1/9.41mph 5) 1m - 6:54(6:54/m) 146/158bpm 102cal 8.69/9.14mph 6) 1m - 6:33(6:33/m) 149/154bpm 98cal 9.15/9.56mph 7) 1m - 6:55(6:55/m) 141/154bpm 96cal 8.67/9.16mph 8) 1m - 6:45(6:45/m) 137/144bpm 87cal 8.89/10.46mph 9) 1m - 6:59(6:59/m) 135/142bpm 81cal 8.59/9.39mph 10) 1m - 7:01(7:01/m) 134/141bpm 78cal 8.55/10.04mph 11) 1m - 6:42(6:42/m) 136/141bpm 77cal 8.94/9.87mph 12) 0.11m - 45(6:57/m) 137/139bpm 8cal 8.63/8.87mph Add a comment |
11.1mi,
1:14:00 Running - General
Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came.
Bitterly cold again. Plodded better with the head torch (glad I kept it ☺️) Bounced along ok considering second day in new employment. Split Summary === 1) 1m - 6:36(6:36/m) 127/177bpm 86cal 9.1/10.58mph 2) 1m - 6:27(6:27/m) 144/153bpm 98cal 9.3/9.79mph 3) 1m - 6:30(6:30/m) 147/151bpm 100cal 9.22/9.41mph 4) 1m - 6:36(6:36/m) 153/157bpm 105cal 9.09/9.27mph 5) 1m - 6:42(6:42/m) 156/167bpm 110cal 8.95/10.06mph 6) 1m - 6:33(6:33/m) 163/171bpm 113cal 9.16/9.31mph 7) 1m - 6:44(6:44/m) 162/170bpm 116cal 8.91/9.41mph 8) 1m - 6:43(6:43/m) 163/168bpm 116cal 8.94/9.2mph 9) 1m - 6:42(6:42/m) 160/166bpm 111cal 8.96/10.69mph 10) 1m - 7:00(7:00/m) 166/172bpm 126cal 8.56/10.06mph 11) 1m - 6:48(6:48/m) 170/195bpm 127cal 8.83/9.96mph 12) 0.1m - 39(6:48/m) 168/171bpm 11cal 8.82/8.54mph Add a comment |
2.5mi,
17:00 Running - General
Out of Hamilton Park, station brae, Avenue then home.
Finished the week on 83 miles 🌤🥶😎 Split Summary === 1) 1m - 6:44(6:44/m) 176/190bpm 131cal 8.9/10.06mph 2) 1m - 7:01(7:01/m) 177/181bpm 139cal 8.55/9.2mph 3) 0.46m - 3:14(6:58/m) 177/184bpm 65cal 8.62/9.37mph Add a comment
5.1mi,
29:00Running - Track Session
Hamilton Park for a pyramid session of 1 x 1 lap, 2 laps, 2 laps, 2 x 1 mile, 3 laps, 2 laps, 1 lap all with quarter lap jog recovery 🥶🌤
Track, old style ash, was brick hard again. Split Summary === 1) 0.22m - 1:15(5:34/m) 139/161bpm 16cal 10.78/11.77mph 2) 0.06m - 21(5:54/m) 156/159bpm 5cal 10.18/10.96mph 3) 0.47m - 2:37(5:38/m) 155/158bpm 42cal 10.66/10.85mph 4) 0.06m - 24(6:12/m) 160/163bpm 6cal 9.68/10.69mph 5) 0.47m - 2:46(5:55/m) 161/168bpm 46cal 10.14/10.73mph 6) 0.07m - 30(7:06/m) 162/165bpm 8cal 8.46/9.96mph 7) 1m - 5:39(5:39/m) 181/197bpm 106cal 10.63/10.85mph 8) 0.08m - 31(6:18/m) 186/196bpm 9cal 9.52/10.71mph 9) 1m - 5:32(5:32/m) 184/189bpm 110cal 10.86/11.23mph 10) 0.08m - 30(6:04/m) 183/186bpm 9cal 9.89/10.83mph 11) 0.71m - 3:56(5:33/m) 184/191bpm 78cal 10.81/10.98mph 12) 0.06m - 22(6:31/m) 185/188bpm 7cal 9.22/10.9mph 13) 0.47m - 2:37(5:37/m) 183/191bpm 51cal 10.7/11.02mph 14) 0.06m - 24(6:06/m) 183/184bpm 7cal 9.85/10.69mph 15) 0.23m - 1:19(5:36/m) 183/187bpm 26cal 10.7/10.81mph 16) 0.04m - 17(6:31/m) 182/182bpm 5cal 9.2/10.65mph Add a comment
2.3mi,
15:00Running - General
Plodded from Sunbed Towers to Hamilton Park via Avenue and station brae 🥶🌤
Split Summary === 1) 1m - 6:28(6:28/m) 139/162bpm 94cal 9.27/10.02mph 2) 1m - 6:43(6:43/m) 152/157bpm 106cal 8.92/9.6mph 3) 0.26m - 1:48(6:56/m) 155/158bpm 29cal 8.64/8.87mph Add a comment |
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Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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18.2mi,
2:03:00 Running - Long Run
Brae Toll, Old Dailly, Dailly, round the village, past factories, under the bridge (A77), Brae Toll, lap of Victory Park, lap of the houses then home.
Lower back a little tender. Split Summary === 1) 1m - 6:29(6:29/m) 138/152bpm 93cal 9.25/9.85mph 2) 1m - 6:37(6:37/m) 150/165bpm 104cal 9.07/10.23mph 3) 1m - 6:31(6:31/m) 157/164bpm 106cal 9.21/9.46mph 4) 1m - 6:42(6:42/m) 158/167bpm 111cal 8.96/9.27mph 5) 1m - 6:48(6:48/m) 160/168bpm 114cal 8.82/9.27mph 6) 1m - 6:44(6:44/m) 162/167bpm 114cal 8.9/9.29mph 7) 1m - 6:40(6:40/m) 162/169bpm 114cal 8.99/9.29mph 8) 1m - 6:46(6:46/m) 161/168bpm 114cal 8.86/9.79mph 9) 1m - 6:57(6:57/m) 164/183bpm 120cal 8.63/9.02mph 10) 1m - 6:56(6:56/m) 173/183bpm 136cal 8.65/9.25mph 11) 1m - 6:40(6:40/m) 172/179bpm 128cal 9.01/9.64mph 12) 1m - 6:48(6:48/m) 175/191bpm 133cal 8.82/9.39mph 13) 1m - 6:49(6:49/m) 181/189bpm 135cal 8.8/9.39mph 14) 1m - 6:59(6:59/m) 182/187bpm 139cal 8.59/9.06mph 15) 1m - 6:55(6:55/m) 184/190bpm 135cal 8.68/9.56mph 16) 1m - 6:55(6:55/m) 184/189bpm 138cal 8.67/9.33mph 17) 1m - 6:50(6:50/m) 181/192bpm 130cal 8.77/10.16mph 18) 1m - 6:46(6:46/m) 182/186bpm 134cal 8.88/9.14mph 19) 0.15m - 1:07(7:17/m) 183/187bpm 21cal 8.25/9.1mph Add a comment |
6.1mi,
40:00 Running - General
Back Road, Avenue, Rodney Drive, station brae, golf course, round boatyard, Prom, lap of the houses then home.
Been in Glasgow since very early in the morning. A “clear the head” plod more than anything else. Split Summary === 1) 1m - 6:17(6:17/m) 131/175bpm 82cal 9.56/10.06mph 2) 1m - 6:28(6:28/m) 185/193bpm 123cal 9.27/9.77mph 3) 1m - 6:45(6:45/m) 183/189bpm 129cal 8.89/9.5mph 4) 1m - 7:01(7:01/m) 183/188bpm 134cal 8.55/8.79mph 5) 1m - 6:35(6:35/m) 183/187bpm 125cal 9.12/9.39mph 6) 1m - 6:35(6:35/m) 183/188bpm 125cal 9.11/9.5mph 7) 0.05m - 19(6:40/m) 173/176bpm 5cal 8.99/8.14mph Add a comment |
6.2mi,
40:00 Running - General
Another very early morning trip to Glasgow, spending all day in the city and another clearing of the head plod along Prom, round boatyard, golf course, station brae, Rodney Drive, Avenue, back road, lap of the houses then home 🥶
Split Summary === 1) 1m - 6:27(6:27/m) 150/167bpm 96cal 9.29/10.65mph 2) 1m - 6:19(6:19/m) 164/169bpm 106cal 9.49/10.33mph 3) 1m - 6:34(6:34/m) 169/175bpm 117cal 9.14/10.08mph 4) 1m - 6:30(6:30/m) 174/182bpm 122cal 9.24/9.58mph 5) 1m - 6:30(6:30/m) 178/186bpm 124cal 9.23/9.71mph 6) 1m - 6:38(6:38/m) 180/185bpm 126cal 9.05/9.54mph 7) 0.16m - 1:03(6:40/m) 175/179bpm 19cal 9/9.46mph Add a comment |
6.1mi,
40:00 Running - General
Another exhausting day, mentally in Glasgow however no more of those trips (fingers crossed) are to be made ever again 🤞
Back Road, Avenue, Rodney Drive, station brae, golf course, round boatyard, Prom, lap of the houses then home 🌧 Split Summary === 1) 1m - 6:31(6:31/m) 137/145bpm 88cal 9.21/9.71mph 2) 1m - 6:35(6:35/m) 137/157bpm 89cal 9.11/9.43mph 3) 1m - 6:35(6:35/m) 142/152bpm 92cal 9.1/9.29mph 4) 1m - 6:27(6:27/m) 146/159bpm 92cal 9.3/10.16mph 5) 1m - 6:27(6:27/m) 148/159bpm 92cal 9.3/9.93mph 6) 1m - 6:33(6:33/m) 153/176bpm 99cal 9.15/9.5mph 7) 0.12m - 50(6:40/m) 153/159bpm 12cal 8.99/9.2mph Add a comment |
11.2mi,
1:13:00 Running - General
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 - 6:30(6:30/m) 139/147bpm 90cal 9.22/9.89mph 2) 1m - 6:21(6:21/m) 136/148bpm 86cal 9.45/9.93mph 3) 1m - 6:32(6:32/m) 139/145bpm 90cal 9.18/9.6mph 4) 1m - 6:25(6:25/m) 137/149bpm 84cal 9.35/9.93mph 5) 1m - 6:25(6:25/m) 127/137bpm 67cal 9.35/9.75mph 6) 1m - 6:20(6:20/m) 127/134bpm 62cal 9.47/9.91mph 7) 1m - 6:31(6:31/m) 120/130bpm 47cal 9.2/9.85mph 8) 1m - 6:30(6:30/m) 125/157bpm 58cal 9.23/9.43mph 9) 1m - 6:37(6:37/m) 134/171bpm 78cal 9.06/9.35mph 10) 1m - 7:00(7:00/m) 131/142bpm 74cal 8.57/9.46mph 11) 1m - 6:40(6:40/m) 157/185bpm 103cal 8.99/9.41mph 12) 0.15m - 1:07(7:20/m) 158/164bpm 18cal 8.19/8.7mph Add a comment |
11.1mi,
1:16:00 Running - General
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 - 6:55(6:55/m) 137/149bpm 99cal 8.67/10.12mph 2) 1m - 6:24(6:24/m) 127/149bpm 83cal 9.37/9.52mph 3) 1m - 6:18(6:18/m) 129/147bpm 81cal 9.53/9.71mph 4) 1m - 6:35(6:35/m) 133/149bpm 88cal 9.12/9.77mph 5) 1m - 6:46(6:46/m) 132/139bpm 87cal 8.86/10.02mph 6) 1m - 6:43(6:43/m) 138/174bpm 93cal 8.94/9.23mph 7) 1m - 6:57(6:57/m) 153/160bpm 112cal 8.63/9.23mph 8) 1m - 7:21(7:21/m) 155/160bpm 120cal 8.16/9.27mph 9) 1m - 7:38(7:38/m) 156/166bpm 125cal 7.86/9.12mph 10) 1m - 7:14(7:14/m) 161/170bpm 123cal 8.29/9.85mph 11) 1m - 6:46(6:46/m) 166/176bpm 121cal 8.87/9.64mph 12) 0.05m - 24(7:30/m) 167/168bpm 6cal 8/8.68mph Add a comment |
2.7mi,
18:00 Running - General
Out of Hamilton Park, station brae, Avenue, lap of the houses then home.
Finished a tiring physically, emotionally and mentally week on 69 miles 🤯😢 Split Summary === 1) 1m - 6:44(6:44/m) 184/192bpm 135cal 8.92/9.66mph 2) 1m - 6:48(6:48/m) 187/195bpm 137cal 8.82/9.06mph 3) 0.65m - 4:28(6:53/m) 188/192bpm 90cal 8.72/9.29mph Add a comment
5.4mi,
30:15Running - Track Session
Hamilton Park for a reverse pyramid session of 1 x 1 mile, 3 laps, 2 laps, 2 x 1 lap, 2 x 2 laps, 1 x 1 mile, 1 x 1 lap all with quarter lap jog recovery
Split Summary === 1) 1m - 5:29(5:29/m) 169/179bpm 104cal 10.93/11.84mph 2) 0.07m - 27(6:01/m) 171/172bpm 8cal 9.98/10.98mph 3) 0.71m - 3:56(5:32/m) 184/197bpm 78cal 10.83/11.04mph 4) 0.06m - 22(6:30/m) 188/191bpm 7cal 9.24/10.94mph 5) 0.47m - 2:34(5:31/m) 189/193bpm 51cal 10.89/11.17mph 6) 0.06m - 21(5:54/m) 189/190bpm 7cal 10.17/10.75mph 7) 0.23m - 1:18(5:33/m) 189/193bpm 25cal 10.8/10.96mph 8) 0.06m - 22(6:17/m) 191/194bpm 7cal 9.56/10.96mph 9) 0.24m - 1:18(5:32/m) 194/196bpm 26cal 10.85/11.02mph 10) 0.07m - 24(6:10/m) 197/199bpm 8cal 9.72/11mph 11) 0.47m - 2:36(5:29/m) 195/199bpm 52cal 10.93/11.04mph 12) 0.06m - 22(6:27/m) 186/192bpm 7cal 9.29/11mph 13) 0.47m - 2:38(5:33/m) 193/198bpm 53cal 10.81/10.96mph 14) 0.06m - 22(6:07/m) 193/194bpm 7cal 9.81/10.83mph 15) 1m - 5:44(5:44/m) 190/196bpm 116cal 10.47/11.08mph 16) 0.06m - 23(6:26/m) 184/186bpm 7cal 9.33/10.46mph 17) 0.23m - 1:19(5:41/m) 193/196bpm 26cal 10.55/10.79mph 18) 0.05m - 20(6:22/m) 185/192bpm 7cal 9.43/10.67mph
2.3mi,
15:00Running - General
Headed over to Hamilton Park via Avenue and station brae
Split Summary === 1) 1m - 6:37(6:37/m) 147/178bpm 104cal 9.07/10.29mph 2) 1m - 6:34(6:34/m) 173/182bpm 128cal 9.13/9.31mph 3) 0.27m - 1:48(6:39/m) 171/175bpm 35cal 9.02/9.33mph Add a comment |
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Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
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Tue 19th Jan
Jan 19
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Wed 20th Jan
Jan 20
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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18.2mi,
2:01:00 Running - Long Run
Ainslie Road, lap of Victory Park, Brae Toll, under the bridge (A77), past factories, Dailly, round the village, Old Dailly, Brae Toll, lap of the houses then home.
Bounced along ok considering still struggling mentally and emotionally with this week’s issues 😢 Split Summary === 1) 1m - 6:53(6:53/m) 123/152bpm 83cal 8.72/9.48mph 2) 1m - 6:42(6:42/m) 113/117bpm 66cal 8.96/9.31mph 3) 1m - 6:45(6:45/m) 114/135bpm 64cal 8.88/9.39mph 4) 1m - 6:47(6:47/m) 120/123bpm 72cal 8.84/9.39mph 5) 1m - 6:26(6:26/m) 125/135bpm 75cal 9.32/11.75mph 6) 1m - 6:40(6:40/m) 118/129bpm 61cal 9/10.14mph 7) 1m - 6:35(6:35/m) 123/134bpm 68cal 9.12/9.85mph 8) 1m - 6:32(6:32/m) 126/150bpm 72cal 9.18/9.91mph 9) 1m - 6:18(6:18/m) 119/128bpm 52cal 9.52/9.79mph 10) 1m - 6:28(6:28/m) 121/125bpm 56cal 9.28/9.75mph 11) 1m - 6:47(6:47/m) 122/126bpm 59cal 8.85/9.41mph 12) 1m - 6:47(6:47/m) 120/125bpm 52cal 8.85/9.33mph 13) 1m - 6:36(6:36/m) 119/123bpm 48cal 9.08/9.43mph 14) 1m - 6:29(6:29/m) 118/124bpm 44cal 9.25/9.54mph 15) 1m - 6:43(6:43/m) 130/148bpm 75cal 8.94/9.39mph 16) 1m - 6:52(6:52/m) 126/129bpm 64cal 8.74/9.18mph 17) 1m - 6:51(6:51/m) 127/130bpm 66cal 8.76/9.14mph 18) 1m - 6:45(6:45/m) 129/137bpm 68cal 8.88/9.37mph 19) 0.17m - 1:05(6:30/m) 119/131bpm 6cal 9.23/8.89mph Add a comment |
11.1mi,
1:15:00 Running - General
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) 134/145bpm 96cal 9.08/10.16mph 2) 1m - 6:39(6:39/m) 140/146bpm 103cal 9.03/9.5mph 3) 1m - 6:36(6:36/m) 144/147bpm 103cal 9.1/9.23mph 4) 1m - 6:35(6:35/m) 152/171bpm 109cal 9.11/9.85mph 5) 1m - 6:52(6:52/m) 160/168bpm 120cal 8.75/9.56mph 6) 1m - 6:39(6:39/m) 165/176bpm 122cal 9.02/9.54mph 7) 1m - 6:51(6:51/m) 163/175bpm 124cal 8.76/9.43mph 8) 1m - 6:53(6:53/m) 161/165bpm 122cal 8.72/9.48mph 9) 1m - 7:06(7:06/m) 164/168bpm 129cal 8.44/8.56mph 10) 1m - 7:08(7:08/m) 164/167bpm 129cal 8.42/9.64mph 11) 1m - 6:40(6:40/m) 164/169bpm 121cal 9/9.93mph 12) 0.06m - 26(7:20/m) 163/164bpm 7cal 8.19/8.43mph Add a comment |
11.2mi,
1:16:00 Running - General
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 - 6:41(6:41/m) 139/150bpm 98cal 8.97/10.44mph 2) 1m - 6:37(6:37/m) 143/149bpm 101cal 9.07/9.77mph 3) 1m - 6:45(6:45/m) 144/147bpm 103cal 8.89/9.16mph 4) 1m - 6:48(6:48/m) 154/171bpm 111cal 8.82/9.18mph 5) 1m - 6:55(6:55/m) 162/167bpm 121cal 8.67/9.31mph 6) 1m - 6:39(6:39/m) 168/177bpm 124cal 9.02/9.23mph 7) 1m - 6:49(6:49/m) 170/185bpm 131cal 8.81/9.87mph 8) 1m - 6:49(6:49/m) 171/176bpm 133cal 8.81/9.23mph 9) 1m - 6:56(6:56/m) 168/175bpm 131cal 8.66/9mph 10) 1m - 7:00(7:00/m) 168/178bpm 130cal 8.57/9.35mph 11) 1m - 6:48(6:48/m) 167/171bpm 124cal 8.82/9.37mph 12) 0.13m - 57(7:24/m) 167/168bpm 17cal 8.1/8.75mph 13) 0.03m - 17(8:32/m) 166/168bpm 5cal 7.03/7.87mph Add a comment |
2.3mi,
16:00 Running - General
Lap of Victory Park, Avenue, lap of the houses then home 😴
Split Summary === 1) 1m - 6:49(6:49/m) 122/134bpm 89cal 8.8/9.33mph 2) 1m - 6:41(6:41/m) 123/127bpm 87cal 8.98/9.37mph 3) 0.28m - 2:02(7:13/m) 120/124bpm 23cal 8.31/9.43mph 4) 0.06m - 27(7:28/m) 122/123bpm 5cal 8.04/8.37mph Add a comment
5.5mi,
35:00Running - Intervals
10 x 800 meters all with 100 meters jog recovery at Victory Park.
Felt tired. Early rise in the mornings, possibly causing it, as haven’t had to get up very early in the morning for over a year 😴 Split Summary === 1) 0.49m - 2:54(6:00/m) 123/136bpm 37cal 10.01/11.02mph 2) 0.07m - 31(7:47/m) 128/128bpm 7cal 7.7/9.62mph 3) 0.49m - 3:00(6:10/m) 130/132bpm 42cal 9.74/9.89mph 4) 0.07m - 29(6:38/m) 132/132bpm 7cal 9.05/9.73mph 5) 0.48m - 2:57(6:07/m) 123/134bpm 36cal 9.8/10.25mph 6) 0.06m - 31(8:02/m) 131/132bpm 7cal 7.47/9.43mph 7) 0.49m - 3:00(6:06/m) 128/133bpm 40cal 9.84/9.87mph 8) 0.07m - 31(7:15/m) 129/130bpm 6cal 8.27/9.87mph 9) 0.51m - 3:06(6:06/m) 130/132bpm 42cal 9.84/10.5mph 10) 0.07m - 32(8:15/m) 130/132bpm 7cal 7.27/9.23mph 11) 0.5m - 2:58(5:58/m) 130/132bpm 40cal 10.07/10.25mph 12) 0.06m - 29(7:34/m) 131/133bpm 6cal 7.93/9.91mph 13) 0.49m - 2:59(6:07/m) 126/132bpm 36cal 9.81/10.52mph 14) 0.06m - 30(8:24/m) 126/128bpm 6cal 7.14/9.58mph 15) 0.47m - 2:59(6:22/m) 126/128bpm 35cal 9.42/10.48mph 16) 0.07m - 35(8:03/m) 127/129bpm 6cal 7.46/9.52mph 17) 0.45m - 2:59(6:35/m) 131/138bpm 39cal 9.1/9.83mph 18) 0.07m - 31(7:24/m) 132/133bpm 6cal 8.1/9.77mph 19) 0.46m - 3:01(6:37/m) 131/135bpm 39cal 9.06/9.43mph 20) 0.05m - 29(9:40/m) 126/128bpm 5cal 6.21/8.25mph Add a comment
2.2mi,
15:00Running - General
Plodded from Sunbed Towers to Victory Park via Avenue 😴
Split Summary === 1) 1m - 6:52(6:52/m) 127/131bpm 91cal 8.73/10.02mph 2) 1m - 6:35(6:35/m) 129/132bpm 88cal 9.12/9.73mph 3) 0.24m - 1:32(6:31/m) 126/136bpm 19cal 9.22/9.41mph Add a comment |
11.1mi,
1:15:00 Running - General
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 - 6:46(6:46/m) 117/140bpm 82cal 8.86/9.79mph 2) 1m - 6:31(6:31/m) 120/133bpm 81cal 9.22/9.56mph 3) 1m - 6:57(6:57/m) 125/129bpm 91cal 8.63/8.87mph 4) 1m - 6:44(6:44/m) 133/140bpm 98cal 8.91/9.33mph 5) 1m - 6:44(6:44/m) 139/147bpm 104cal 8.9/9.2mph 6) 1m - 6:34(6:34/m) 142/148bpm 104cal 9.15/9.41mph 7) 1m - 6:48(6:48/m) 145/162bpm 109cal 8.82/9.18mph 8) 1m - 6:43(6:43/m) 172/186bpm 133cal 8.93/9.46mph 9) 1m - 6:38(6:38/m) 182/190bpm 141cal 9.06/9.41mph 10) 1m - 7:02(7:02/m) 180/190bpm 150cal 8.54/9.54mph 11) 1m - 6:43(6:43/m) 181/186bpm 143cal 8.93/9.5mph 12) 0.11m - 50(7:16/m) 177/178bpm 17cal 8.26/8.89mph Add a comment |
11mi,
1:14:00 Running - General
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.
Felt a little tired 😴 Split Summary === 1) 1m - 6:52(6:52/m) 121/135bpm 90cal 8.74/10.1mph 2) 1m - 6:25(6:25/m) 127/153bpm 86cal 9.35/9.87mph 3) 1m - 6:29(6:29/m) 139/145bpm 101cal 9.25/9.43mph 4) 1m - 6:33(6:33/m) 144/154bpm 105cal 9.15/9.43mph 5) 1m - 6:46(6:46/m) 152/166bpm 115cal 8.87/9.08mph 6) 1m - 6:31(6:31/m) 147/162bpm 105cal 9.2/9.41mph 7) 1m - 6:47(6:47/m) 148/157bpm 111cal 8.85/9.31mph 8) 1m - 6:46(6:46/m) 146/156bpm 105cal 8.88/9.2mph 9) 1m - 6:49(6:49/m) 141/147bpm 100cal 8.81/8.97mph 10) 1m - 7:02(7:02/m) 134/147bpm 71cal 8.53/9.43mph 11) 1m - 6:45(6:45/m) 138/152bpm 83cal 8.9/9.54mph 12) 0.04m - 15(7:07/m) 144/147bpm 4cal 8.43/8.37mph Add a comment |
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