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Runningbug M55

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STATUS Still running

Runningbug runners, BOABY HILLDODGERS

Races
95
Miles
14614
Miles
202
Miles
325
WAVA
68.98%
5k
21:17
10k
45:59
10M
1:12:00
Half
1:33:34
Mara
3:25:18

About Me
I have been running since the 1980 marathon boom I am a Scottish athletics coach Just love to run now I am over 55 I should be older and wiser..........you think? Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? take your time, slow down, most people train at far too fast a pace = no recovery or injury, have a plan keep to one or two key sessions a week can be faster or longer, everything else should be slow and easy …….need patience and consistency

Recent Blogs
This user has not published any recent blogs

Recent Training
18th Oct	General	6.6mi	1:05:53
16th Oct	General	10.7mi	1:43:17
14th Oct	General	4mi	34:45
12th Oct	Run-Walk	8mi	1:20:30
10th Oct	Run-Walk	6mi	1:02:47

12 Month Benchmarks	Run
Mile	7:15
5k	23:56
5mi	39:16
10k	48:43
10mi	1:21:54
Half	1:48:12

Recent Pictures	Show more

2021 Targets	Set your targets
Run 1000

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Buddies (2)

Badges Collected	See available badges
+ 124 others

Best Times
Best WAVA

Dist	Races	PB	WB	1983	1985	1994	1998	1999	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018	2019	2020	2021
5km	36	21:17 6:51/mi	68.98											21:17 65.81	22:28 62.79	22:23 63.49	22:41 63.11	22:44 63.44	22:42 64.01	22:55 63.89	21:55 67.72	21:33 68.98			22:25 68.41		22:58 67.85	23:29 66.89
10km	2	45:59 7:24/mi	66.84											45:59 62.19												47:20 66.84
7.7mi	2	1:00:44 7:53/mi	66.88																									1:02:37 64.27	1:00:44 66.88
10mi	1	1:12:00 7:12/mi	61.72				1:12:00 61.72
11mi	1	1:41:12 9:12/mi	51.32													1:41:12 51.32
13.1mi	47	1:33:34 7:09/mi	65.50				1:34:02 62.59	1:33:34 63.14	1:40:47 58.89	1:39:39 59.88	1:41:25 59.20	1:42:22 59.16	1:40:06 61.36	1:40:08 61.34	1:41:17 61.65	1:43:22 60.91	1:49:00 57.76		1:50:32 58.44	1:46:40 60.55	1:46:07 61.40	1:40:20 65.50	1:47:03 63.05	1:46:13 63.54	1:45:25 65.20	1:48:00 64.23	1:51:30 62.21		1:48:12 65.32
26.2km	1	2:29:58 9:13/mi	54.40																2:29:58 54.40
26.2mi	5	3:25:18 7:50/mi	59.90	3:29:42 58.63	3:58:20 51.59	3:25:18 59.90	4:35:00 45.24					4:25:06 48.02

2021		Result	WAVA	Distance
27 Mar	Not Alloa Halfmarathon at Strathclyde park SB	1:48:12	65.32	13.1mi
6 Mar	Two Loch Challenge PB	1:00:44	66.88	7.7mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	30:00	52.36	5km
3 Oct	2 x loch time trial SB	1:02:37	64.27	7.7mi
11 Jun	Lockdown 5k 2 SB	23:29	66.89	5km
9 May	Lockdown 5k 2	23:47	66.05	5km
18 Apr	Lockdown 5K	23:53	65.77	5km
7 Mar	Strathclyde parkrun	24:34	63.94	5km
2019		Result	WAVA	Distance
27 Oct	Jedburgh half marathon	2:01:15	57.74	13.1mi
12 May	Monklands Half marathon SB	1:51:30	62.21	13.1mi
6 Apr	Strathclyde parkrun SB	22:58	67.85	5km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon SB	1:48:00	64.23	13.1mi
22 Sep	HamilTEN 10k SB	47:20	66.84	10km
3 Jun	Alloa Half Marathon	2:03:00	55.88	13.1mi
2017		Result	WAVA	Distance
29 Oct	Jedburgh Half Marathon SB	1:45:25	65.20	13.1mi
20 May	Strathclyde parkrun	22:37	67.81	5km
14 May	Monklands half marathon	1:47:57	63.09	13.1mi
29 Apr	Strathclyde parkrun	23:00	66.68	5km
15 Apr	Strathclyde parkrun SB	22:25	68.41	5km
19 Mar	Alloa Half Marathon	1:48:12	62.95	13.1mi
4 Mar	Strathclyde parkrun	22:51	67.12	5km
4 Feb	Strathclyde parkrun	24:08	63.55	5km
2016		Result	WAVA	Distance
30 Oct	Jedburgh half	1:48:00	63.06	13.1mi
20 Mar	Alloa Half Marathon SB	1:46:13	63.54	13.1mi
2015		Result	WAVA	Distance
25 Oct	Jedburgh half SB	1:47:03	63.05	13.1mi
2013		Result	WAVA	Distance
13 Jul	Clyde Stride Ultra Marathon (40 miles)		0.00	40mi
1 Jun	Strathclyde parkrun event # 162	21:42	68.50	5km
25 May	Strathclyde parkrun event # 161	22:10	67.06	5km
19 May	Monklands Half Marathon	1:41:43	64.61	13.1mi
4 May	Strathclyde parkrun event # 158	22:18	66.66	5km
6 Apr	Strathclyde parkrun event # 154 SB	21:33	68.98	5km
23 Mar	Strathclyde parkrun event # 152	23:10	64.17	5km
17 Mar	Alloa Half Marathon SB	1:40:20	65.50	13.1mi
9 Feb	Strathclyde parkrun event # 146	22:11	67.01	5km
5 Jan	Strathclyde parkrun Event #141	22:17	66.71	5km
2012		Result	WAVA	Distance
28 Oct	Jedburgh Halfmarathon	1:43:30	63.50	13.1mi
27 Oct	Strathclyde parkrun Event #130	21:57	67.72	5km
15 Sep	Strathclyde parkrun # 124 SB	21:55	67.31	5km
1 Sep	Strathclyde parkrun #123	22:19	66.10	5km
14 Jul	parkrun strathclydepark	22:21	66.00	5km
9 Jun	Strathclyde parkrun	22:36	65.27	5km
19 May	Strathclyde parkrun #108	23:01	64.09	5km
13 May	Monklands Half Marathon SB	1:46:07	61.40	13.1mi
18 Mar	Alloa Half Marathon	1:48:00	60.33	13.1mi
2011		Result	WAVA	Distance
4 Sep	Great Scottish Run Half Marathon	1:51:22	58.00	13.1mi
9 Jul	Strathclyde parkrun # 64	23:18	62.84	5km
15 May	Monklands Half Marathon	1:48:45	59.39	13.1mi
30 Apr	Strathclyde Parkrun #55 SB	22:55	63.89	5km
10 Apr	Edinburgh Half Marathon	1:52:00	57.67	13.1mi
26 Mar	Strathclyde parkrun #50	23:04	63.47	5km
20 Mar	Alloa Half Marathon SB	1:46:40	60.55	13.1mi
12 Mar	Strathclyde Parkrun	23:20	62.75	5km
22 Jan	Strathclyde parkrun	23:09	63.24	5km
2010		Result	WAVA	Distance
31 Oct	Jedburgh Half Marathon SB	1:50:32	58.44	13.1mi
3 Oct	Kilomathon - Scotland PB	2:29:58	54.40	26.2km
18 Sep	parkrun strathclydepark SB	22:42	64.01	5km
11 Sep	Strathclyde parkrun	23:14	62.54	5km
21 Mar	Alloa Half Marathon	1:59:57	53.39	13.1mi
2009		Result	WAVA	Distance
14 Feb	PRESIDENTS DAY 5K LAS VEGAS SB	22:44	63.44	5km
2008		Result	WAVA	Distance
5 Oct	Hamilton 5K SB	22:41	63.11	5km
23 Mar	Alloa Half Marathon SB	1:49:00	57.76	13.1mi
9 Mar	Balloch to Clydebank Half-Marathon	1:50:09	57.16	13.1mi
2007		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon SB	1:43:22	60.91	13.1mi
19 Aug	Hamilton 5K SB	22:23	63.49	5km
14 Jul	Saab-Salomon Hellrunner - Scots to the Slaughter Trail Race PB	1:41:12	51.32	11mi
24 Jun	East Kilbride Half Marathon	1:46:19	58.73	13.1mi
18 Mar	Alloa Half Marathon	1:47:20	58.18	13.1mi
11 Mar	Balloch to Clydebank Half-Marathon	1:45:10	59.37	13.1mi
2006		Result	WAVA	Distance
29 Oct	Jedburgh Half Marathon SB	1:41:17	61.65	13.1mi
20 Aug	Hamilton 5K SB	22:28	62.79	5km
9 Jul	Balloch to Clydebank Half-Marathon	1:46:05	58.37	13.1mi
30 Apr	Monklands Half-Marathon	1:47:10	57.78	13.1mi
19 Mar	Alloa Half Marathon	1:45:40	58.60	13.1mi
2005		Result	WAVA	Distance
4 Dec	Hugh Wilson Memorial 10K PB	45:59	62.19	10km
30 Oct	Jedburgh Half Marathon	1:45:08	58.90	13.1mi
28 Aug	Hamilton 5K PB	21:17	65.81	5km
20 Mar	Alloa Half Marathon SB	1:40:08	61.34	13.1mi
2004		Result	WAVA	Distance
31 Oct	Simply Scottish Jedburgh Half Marathon SB	1:40:06	61.36	13.1mi
22 Aug	Great Scottish Run HM	1:43:05	59.10	13.1mi
9 May	Monklands Half-Marathon	1:44:02	58.56	13.1mi
14 Mar	Balloch to Clydebank Half Marathon	1:44:51	58.10	13.1mi
2003		Result	WAVA	Distance
26 Oct	Simply Scottish Jedburgh Half Marathon	1:42:58	59.16	13.1mi
26 Apr	Lochaber Marathon SB	4:25:06	48.02	26.2mi
23 Mar	Alloa Half Marathon	1:45:36	57.25	13.1mi
2 Mar	Balloch to Clydebank Half-Marathon SB	1:42:22	59.05	13.1mi
2002		Result	WAVA	Distance
24 Mar	Alloa Half Marathon	1:43:09	58.20	13.1mi
3 Mar	Balloch to Clydebank Half-Marathon SB	1:41:25	59.20	13.1mi
2001		Result	WAVA	Distance
25 Mar	Alloa Half Marathon SB	1:39:39	59.88	13.1mi
2000		Result	WAVA	Distance
26 Mar	Alloa Half Marathon SB	1:40:47	58.89	13.1mi
1999		Result	WAVA	Distance
28 Mar	Alloa Half Marathon PB	1:33:34	63.14	13.1mi
1998		Result	WAVA	Distance
25 Oct	Snowdonia Marathon SB	4:35:00	45.24	26.2mi
10 May	Calderglen 10 Mile Road Race PB	1:12:00	61.72	10mi
29 Mar	Alloa Half Marathon SB	1:34:02	62.59	13.1mi
1994		Result	WAVA	Distance
17 Apr	London Marathon PB	3:25:18	59.90	26.2mi
1985		Result	WAVA	Distance
22 Sep	Glasgow Marathon SB	3:58:20	51.59	26.2mi
1983		Result	WAVA	Distance
20 Aug	Edinburgh Marathon SB	3:29:42	58.63	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	121	120	109	83	57	76	74	102	104	60	0	0	905
2020	65	97	92	112	87	106	118	101	93	94	79	105	1148
2019	120	90	74	99	51	81	42	72	88	58	49	77	900
2018	100	55	87	88	64	67	72	90	84	101	61	85	952
2017	88	116	83	101	72	54	60	98	121	113	59	62	1026
2016	104	107	94	88	84	76	77	96	88	111	85	105	1113
2015	60	68	86	74	93	100	84	106	70	80	81	73	976
2014	0	0	3	0	0	0	0	0	0	0	0	0	3
2014	91	60	97	66	87	53	95	99	100	61	57	18	884
2013	117	119	103	105	96	90	68	99	86	51	75	56	1065
2012	0	0	0	0	0	50	0	0	0	0	0	0	50
2012	98	96	79	100	98	69	90	109	114	108	45	91	1096
2011	9	22	4	8	3	27	0	0	0	21	41	0	135
2011	75	100	88	74	93	70	116	84	60	82	40	71	953
2010	3	14	0	12	0	0	6	8	15	0	3	0	61
2010	73	111	71	55	44	63	74	90	95	82	92	54	903
2009	0	0	0	6	0	0	3	0	50	0	3	12	73
2009	91	46	38	77	61	75	61	66	76	64	45	59	759
2009	24	0	0	0	0	0	0	0	0	0	0	0	24
2008	0	4	0	0	0	0	0	0	0	0	0	0	4
2008	89	88	118	136	73	74	100	81	86	105	107	81	1137
2008	0	0	0	0	0	4	76	59	29	11	0	0	178
2007	125	124	104	126	116	85	65	51	0	0	0	0	796

Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25	Sun 26th Sep Sep 26	Mon 27th Sep Sep 27	Tue 28th Sep Sep 28
-	0.4mi, 4:28 Run - General Split Summary === 1) 0.4m - 4:28(11:16/m) 116/122bpm [1307b/mi] 50cal 5.33/5.85mph Add a comment 4.2mi, 36:37 Run - Intervals 3 mins quick 2 mins jog back to John all way round Boaby ran 4.65 miles John 3.8 Split Summary === 1) 1m - 8:59(8:59/m) 134/145bpm [1204b/mi] 123cal 6.68/9.81mph 2) 1m - 8:35(8:35/m) 140/153bpm [1203b/mi] 123cal 6.98/10.37mph 3) 1m - 8:53(8:53/m) 143/153bpm [1271b/mi] 131cal 6.75/8.35mph 4) 1m - 8:41(8:41/m) 145/155bpm [1259b/mi] 130cal 6.91/8.66mph 5) 0.21m - 1:28(7:06/m) 148/153bpm [1050b/mi] 22cal 8.46/8.64mph Add a comment 1.2mi, 12:31 Run - Warm Up Split Summary === 1) 1m - 10:50(10:50/m) 135/170bpm [1462b/mi] 146cal 5.54/7.03mph 2) 0.16m - 1:42(10:18/m) 124/129bpm [1277b/mi] 24cal 5.83/6.43mph Add a comment	-	0.3mi, 3:32 Run - General Split Summary === 1) 0.33m - 3:32(10:38/m) 88/105bpm [936b/mi] 25cal 5.64/7.08mph Add a comment 10mi, 1:42:38 Run - General Easy run no walks Split Summary === 1) 1m - 10:34(10:34/m) 113/123bpm [1194b/mi] 121cal 5.68/6.28mph 2) 1m - 10:48(10:48/m) 121/127bpm [1308b/mi] 136cal 5.55/5.97mph 3) 1m - 10:10(10:10/m) 120/123bpm [1221b/mi] 122cal 5.9/6.3mph 4) 1m - 10:48(10:48/m) 121/127bpm [1308b/mi] 120cal 5.55/6.51mph 5) 1m - 10:46(10:46/m) 121/128bpm [1303b/mi] 122cal 5.57/5.97mph 6) 1m - 10:25(10:25/m) 120/126bpm [1250b/mi] 106cal 5.76/6.45mph 7) 1m - 10:07(10:07/m) 123/128bpm [1245b/mi] 106cal 5.93/7.18mph 8) 1m - 9:39(9:39/m) 125/129bpm [1207b/mi] 98cal 6.21/6.59mph 9) 1m - 9:59(9:59/m) 124/130bpm [1237b/mi] 85cal 6.01/6.72mph 10) 1m - 9:18(9:18/m) 127/131bpm [1182b/mi] 95cal 6.45/6.59mph 11) 0.01m - 3(7:45/m) 129/129bpm [999b/mi] 7.74/6.3mph Add a comment	-	6.1mi, 1:00:37 Run - General Split Summary === 1) 1m - 10:30(10:30/m) 142/177bpm [1492b/mi] 151cal 5.71/6.87mph 2) 1m - 10:19(10:19/m) 128/135bpm [1321b/mi] 132cal 5.81/6.16mph 3) 1m - 9:56(9:56/m) 126/133bpm [1252b/mi] 121cal 6.04/6.43mph 4) 1m - 10:12(10:12/m) 127/135bpm [1295b/mi] 120cal 5.89/6.35mph 5) 1m - 9:24(9:24/m) 124/131bpm [1165b/mi] 98cal 6.39/7.14mph 6) 1m - 9:24(9:24/m) 123/129bpm [1157b/mi] 90cal 6.38/6.8mph 7) 0.1m - 52(9:06/m) 117/119bpm [1064b/mi] 5cal 6.6/6.53mph Add a comment	-
Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1	Sat 2nd Oct Oct 2	Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4	Tue 5th Oct Oct 5
-	0.4mi, 4:27 Run - General Split Summary === 1) 0.39m - 4:27(11:28/m) 114/120bpm [1308b/mi] 50cal 5.23/5.97mph Add a comment 1mi, 7:55 Run - Tempo Split Summary === 1) 1m - 7:53(7:53/m) 143/149bpm [1128b/mi] 116cal 7.6/8.62mph 2) 0.01m - 2(6:04/m) 145/145bpm [881b/mi] 9.88/7.39mph Add a comment 1mi, 7:55 Run - Tempo Split Summary === 1) 1m - 7:54(7:54/m) 142/149bpm [1121b/mi] 115cal 7.6/10.23mph 2) 0.01m - 2(5:04/m) 148/148bpm [751b/mi] 11.83/7.53mph Add a comment 1mi, 8:01 Run - Tempo Split Summary === 1) 1m - 7:58(7:58/m) 143/149bpm [1140b/mi] 116cal 7.53/8.6mph 2) 0.01m - 3(6:52/m) 149/149bpm [1023b/mi] 8.74/7.43mph Add a comment 1mi, 8:08 Run - Tempo Split Summary === 1) 1m - 8:06(8:06/m) 142/149bpm [1151b/mi] 116cal 7.4/8.66mph 2) 0m - 2(6:49/m) 147/147bpm [1002b/mi] 8.8/7.33mph Add a comment 1.5mi, 16:43 Run - General Split Summary === 1) 1m - 10:44(10:44/m) 114/124bpm [1224b/mi] 119cal 5.59/6.24mph 2) 0.49m - 5:59(12:19/m) 113/125bpm [1392b/mi] 59cal 4.87/6.16mph Add a comment	-	4mi, 38:09 Run - General First run back in Los Giganties Lovely but very warm today Split Summary === 1) 1m - 9:14(9:14/m) 121/134bpm [1118b/mi] 117cal 6.5/7.35mph 2) 1m - 9:27(9:27/m) 139/152bpm [1313b/mi] 138cal 6.35/6.82mph 3) 1m - 9:20(9:20/m) 143/152bpm [1335b/mi] 139cal 6.42/6.74mph 4) 1m - 10:05(10:05/m) 157/165bpm [1582b/mi] 169cal 5.95/6.7mph 5) 0.01m - 3(7:45/m) 155/155bpm [1202b/mi] 7.73/6.64mph Add a comment	-	8.7mi, 1:39:06 Run - Run-Walk 5 mins walk 10 mins run Los Giganties to wee village past big hotel on beach walk very warm Split Summary === 1) 1m - 12:14(12:14/m) 99/125bpm [1211b/mi] 101cal 4.91/6.49mph 2) 1m - 12:01(12:01/m) 116/139bpm [1394b/mi] 123cal 4.99/6.43mph 3) 1m - 11:52(11:52/m) 119/145bpm [1412b/mi] 116cal 5.06/6.89mph 4) 1m - 10:11(10:11/m) 132/139bpm [1344b/mi] 136cal 5.89/6.57mph 5) 1m - 11:28(11:28/m) 118/132bpm [1353b/mi] 92cal 5.23/6.62mph 6) 1m - 11:24(11:24/m) 110/133bpm [1254b/mi] 108cal 5.27/7.2mph 7) 1m - 11:34(11:34/m) 98/104bpm [1133b/mi] 112cal 5.19/7.18mph 8) 1m - 10:03(10:03/m) 115/130bpm [1156b/mi] 108cal 5.97/6.87mph 9) 0.67m - 8:19(12:20/m) 113/124bpm [1394b/mi] 69cal 4.86/6.89mph Add a comment	-
Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8	Sat 9th Oct Oct 9	Sun 10th Oct Oct 10	Mon 11th Oct Oct 11	Tue 12th Oct Oct 12
4mi, 36:36 Run - General Los Gigantes Royal sun to recycle bins Started ok unsure if I was going to push pace for PB attempt as I started too late 10am it was very warm Caught in two minds I think First mile has to be quicker down hill Though ran my fastest ever second half 18:30 9:36 up the hill Mile one 8:51 v 8:15 Mile two 9:13 v 8:53 Mile three 8:54 v 9:01 Mile four 9:36 v 10:12 PB still 36:22 Split Summary === 1) 1m - 8:51(8:51/m) 118/128bpm [1045b/mi] 106cal 6.78/7.47mph 2) 1m - 9:13(9:13/m) 138/150bpm [1273b/mi] 131cal 6.51/7.16mph 3) 1m - 8:54(8:54/m) 142/150bpm [1263b/mi] 129cal 6.74/7.37mph 4) 1m - 9:36(9:36/m) 155/160bpm [1487b/mi] 155cal 6.25/7.41mph 5) 0.01m - 2(4:46/m) 156/156bpm [743b/mi] 12.59/7.43mph Add a comment	-	8mi, 1:23:14 Run - Run-Walk Run 10 mins walk 5 all the way Ran well today still tough up hill Finish Split Summary === 1) 1m - 8:59(8:59/m) 119/129bpm [1070b/mi] 106cal 6.68/7.45mph 2) 1m - 11:34(11:34/m) 118/146bpm [1365b/mi] 119cal 5.19/7.31mph 3) 1m - 10:51(10:51/m) 123/147bpm [1334b/mi] 111cal 5.53/7.53mph 4) 1m - 9:12(9:12/m) 144/149bpm [1325b/mi] 137cal 6.52/7.28mph 5) 1m - 11:07(11:07/m) 126/148bpm [1401b/mi] 110cal 5.4/8.16mph 6) 1m - 10:59(10:59/m) 130/151bpm [1427b/mi] 120cal 5.46/7.49mph 7) 1m - 9:11(9:11/m) 162/175bpm [1488b/mi] 135cal 6.53/7.72mph 8) 1m - 11:18(11:18/m) 145/170bpm [1638b/mi] 136cal 5.31/6.82mph 9) 0m - 3(9:01/m) 169/169bpm [1525b/mi] 6.65/6.68mph Add a comment	-	6mi, 1:02:47 Run - Run-Walk Los Giganties Royal sun three miles out then back Run 15mins walk 5 mins Very very hot 😎🥵 Split Summary === 1) 1m - 9:26(9:26/m) 112/122bpm [1057b/mi] 104cal 6.36/7.18mph 2) 1m - 11:38(11:38/m) 119/142bpm [1385b/mi] 123cal 5.16/7.33mph 3) 1m - 8:58(8:58/m) 132/140bpm [1184b/mi] 121cal 6.69/6.93mph 4) 1m - 11:21(11:21/m) 125/142bpm [1419b/mi] 115cal 5.29/7.31mph 5) 1m - 9:16(9:16/m) 140/149bpm [1296b/mi] 124cal 6.48/7.1mph 6) 1m - 12:05(12:05/m) 139/155bpm [1679b/mi] 153cal 4.97/7.28mph 7) 0.01m - 3(7:16/m) 147/148bpm [1067b/mi] 8.27/6.43mph Add a comment	-	8mi, 1:20:30 Run - Run-Walk Los Giganties run walk 10 mins on 5 off all the way PB today Royal Sun to wee village and back tough I was moving really well at times today still hard on the heat PB 😎 Split Summary === 1) 1m - 8:21(8:21/m) 122/132bpm [1019b/mi] 102cal 7.18/7.99mph 2) 1m - 11:07(11:07/m) 121/148bpm [1345b/mi] 117cal 5.4/7.76mph 3) 1m - 10:34(10:34/m) 129/151bpm [1364b/mi] 117cal 5.68/7.64mph 4) 1m - 8:40(8:40/m) 144/152bpm [1248b/mi] 126cal 6.92/7.76mph 5) 1m - 11:22(11:22/m) 129/152bpm [1466b/mi] 113cal 5.28/7.58mph 6) 1m - 10:33(10:33/m) 137/152bpm [1445b/mi] 123cal 5.69/7.72mph 7) 1m - 8:25(8:25/m) 149/157bpm [1255b/mi] 128cal 7.12/7.81mph 8) 1m - 11:26(11:26/m) 146/161bpm [1670b/mi] 158cal 5.25/7.45mph 9) 0m - 1(8:03/m) 151/151bpm [1216b/mi] 7.45/7.33mph Add a comment
Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15	Sat 16th Oct Oct 16	Sun 17th Oct Oct 17	Mon 18th Oct Oct 18	Tue 19th Oct Oct 19
-	4mi, 34:45 Run - General Pb attempt Royal Sun to recycle boxes at two miles and back Working hard today started early to beat the heat seemed cooler First mile could have been quicker but need to keep some fire for the last two miles Worked hard on mile two and three Mile four was just surviving had to argue with myself to keep going Good effort smashed old Pb of 36:22 by 1min 37 seconds ....whoop whoop Split Summary === 1) 1m - 8:18(8:18/m) 122/133bpm [1012b/mi] 102cal 7.24/8.04mph 2) 1m - 8:33(8:33/m) 145/154bpm [1240b/mi] 127cal 7.02/7.99mph 3) 1m - 8:10(8:10/m) 150/155bpm [1226b/mi] 127cal 7.34/7.78mph 4) 1m - 9:42(9:42/m) 158/161bpm [1532b/mi] 166cal 6.19/7.53mph 5) 0m - 2(7:53/m) 157/157bpm [1238b/mi] 7.61/7.41mph Add a comment	-	10.7mi, 1:43:17 Run - General Easy run with Robert Split Summary === 1) 1m - 10:01(10:01/m) 128/170bpm [1283b/mi] 131cal 5.99/6.68mph 2) 1m - 10:04(10:04/m) 128/143bpm [1289b/mi] 132cal 5.96/6.28mph 3) 1m - 9:37(9:37/m) 132/145bpm [1269b/mi] 124cal 6.24/6.66mph 4) 1m - 9:30(9:30/m) 122/126bpm [1159b/mi] 105cal 6.32/6.53mph 5) 1m - 9:32(9:32/m) 118/126bpm [1125b/mi] 85cal 6.29/6.66mph 6) 1m - 9:25(9:25/m) 124/132bpm [1167b/mi] 105cal 6.38/6.74mph 7) 1m - 9:38(9:38/m) 124/129bpm [1195b/mi] 106cal 6.23/6.45mph 8) 1m - 9:47(9:47/m) 132/147bpm [1291b/mi] 118cal 6.13/6.45mph 9) 1m - 9:16(9:16/m) 129/141bpm [1196b/mi] 99cal 6.47/6.82mph 10) 1m - 9:17(9:17/m) 132/140bpm [1225b/mi] 112cal 6.47/6.66mph 11) 0.71m - 7:10(10:09/m) 136/144bpm [1379b/mi] 93cal 5.92/6.8mph Add a comment	-	6.6mi, 1:05:53 Run - General Easy run with Louise at Gosforth park Split Summary === 1) 1m - 10:27(10:27/m) 122/143bpm [1275b/mi] 132cal 5.74/6.26mph 2) 1m - 10:23(10:23/m) 122/129bpm [1268b/mi] 131cal 5.78/6.68mph 3) 1m - 9:56(9:56/m) 124/133bpm [1233b/mi] 123cal 6.04/6.26mph 4) 1m - 9:46(9:46/m) 129/137bpm [1260b/mi] 126cal 6.14/6.91mph 5) 1m - 9:55(9:55/m) 124/128bpm [1230b/mi] 114cal 6.05/6.37mph 6) 1m - 9:52(9:52/m) 125/133bpm [1233b/mi] 108cal 6.08/6.39mph 7) 0.6m - 5:33(9:16/m) 129/135bpm [1195b/mi] 62cal 6.48/6.91mph Add a comment	-