Welcome To Fetcheveryone

Track warm down.

Split Summary
===
1) 0.62m - 5:04(8:10/m) 130/141bpm 72cal
2) 0.51m - 3:57(7:41/m) 143/148bpm 62cal

Split Summary
===
1) 0.03m - 11(6:53/m) 101/107bpm
2) 0.04m - 23(8:55/m) 125/134bpm 4cal
3) 0.03m - 11(6:05/m) 131/133bpm 2cal
4) 0.04m - 23(9:07/m) 136/140bpm 5cal
5) 0.03m - 10(6:26/m) 137/138bpm 2cal
6) 0.05m - 22(8:10/m) 134/140bpm 5cal
7) 0.03m - 10(6:07/m) 141/141bpm 2cal
8) 0.04m - 21(8:56/m) 142/146bpm 5cal
9) 0.03m - 11(6:44/m) 139/141bpm 2cal
10) 0.04m - 21(8:22/m) 143/145bpm 5cal
11) 0.03m - 10(5:41/m) 144/145bpm 2cal
12) 0.04m - 21(8:43/m) 149/154bpm 5cal
13) 0.03m - 11(6:02/m) 146/148bpm 2cal
14) 0.04m - 22(8:46/m) 149/152bpm 5cal
15) 0.03m - 11(5:44/m) 154/155bpm 3cal
16) 0.04m - 21(8:37/m) 150/156bpm 5cal

Post tempo warm down.

Split Summary
===
1) 0.26m - 5:01(19:34/m) 112/145bpm 49cal

Half of the Great Lines parkrun.

Split Summary
===
1) 0.62m - 3:53(6:16/m) 140/153bpm 59cal
2) 0.62m - 3:48(6:07/m) 155/169bpm 65cal
3) 0.32m - 1:45(5:31/m) 165/170bpm 33cal

3 x strides on grass.

Split Summary
===
1) 0.03m - 11(6:33/m) 84/100bpm
2) 0.05m - 43(14:14/m) 116/122bpm 8cal
3) 0.03m - 11(6:27/m) 109/114bpm 1cal
4) 0.05m - 44(15:28/m) 126/137bpm 10cal
5) 0.03m - 12(6:31/m) 118/120bpm 2cal
6) 0.05m - 44(14:02/m) 110/120bpm 8cal

Track warm up.

Split Summary
===
1) 0.62m - 4:33(7:19/m) 126/146bpm 61cal
2) 0.5m - 3:28(6:53/m) 146/156bpm 55cal

Track warm down.

Split Summary
===
1) 0.62m - 5:00(8:04/m) 141/155bpm 76cal
2) 0.48m - 3:45(7:45/m) 154/165bpm 64cal

100m, 150m, 200m, 250m, 300m, 250m, 200m, 150m, 100m with various recoveries, tough and slow on the way up but began to pick it up from the 250m rep, much better from that point onwards.

Split Summary
===
1) 0.06m - 19(5:16/m) 79/82bpm 1cal
2) 0.06m - 1:23(22:41/m) 102/114bpm 12cal
3) 0.09m - 29(5:07/m) 101/121bpm 4cal
4) 0.02m - 1:22(56:02/m) 117/132bpm 16cal
5) 0.12m - 38(5:11/m) 106/122bpm 6cal
6) 0.04m - 1:50(46:12/m) 111/133bpm 19cal
7) 0.16m - 47(4:58/m) 106/124bpm 7cal
8) 0.04m - 1:56(44:49/m) 112/137bpm 19cal
9) 0.19m - 56(4:57/m) 111/135bpm 9cal
10) 0.06m - 1:56(30:44/m) 116/144bpm 21cal
11) 0.15m - 43(4:43/m) 112/132bpm 6cal
12) 0.03m - 1:32(49:11/m) 118/136bpm 17cal
13) 0.12m - 35(4:47/m) 109/124bpm 5cal
14) 0.06m - 1:26(24:35/m) 120/134bpm 17cal
15) 0.09m - 25(4:38/m) 118/121bpm 4cal
16) 0.04m - 1:00(25:12/m) 121/132bpm 12cal
17) 0.06m - 18(5:06/m) 109/112bpm 2cal
18) 0.05m - 1:00(20:35/m) 118/125bpm 11cal

6 x strides.

Split Summary
===
1) 0.03m - 12(7:04/m) 96/100bpm
2) 0.06m - 1:02(16:48/m) 104/116bpm 9cal
3) 0.03m - 13(7:04/m) 100/100bpm 1cal
4) 0.06m - 1:06(17:03/m) 106/118bpm 10cal
5) 0.04m - 15(5:50/m) 97/98bpm 1cal
6) 0.06m - 56(16:16/m) 110/119bpm 9cal
7) 0.04m - 13(5:39/m) 101/102bpm 1cal
8) 0.06m - 1:01(16:34/m) 108/116bpm 9cal
9) 0.04m - 13(6:04/m) 99/99bpm 1cal
10) 0.06m - 1:00(16:46/m) 106/120bpm 8cal
11) 0.04m - 14(5:25/m) 97/98bpm 1cal
12) 0.11m - 2:06(19:51/m) 95/108bpm 11cal

Track warm up, legs are tired.

Split Summary
===
1) 0.62m - 5:00(8:02/m) 134/158bpm 73cal
2) 0.41m - 3:10(7:41/m) 143/161bpm 50cal

Easy run in the sunshine, not as warm as recently and a good deal breezier.

Split Summary
===
1) 0.62m - 5:03(8:08/m) 130/144bpm 71cal
2) 0.62m - 4:34(7:21/m) 143/147bpm 72cal
3) 0.62m - 4:30(7:14/m) 143/146bpm 70cal
4) 0.62m - 4:35(7:22/m) 147/153bpm 73cal
5) 0.62m - 4:37(7:26/m) 157/164bpm 80cal
6) 0.62m - 4:49(7:45/m) 158/168bpm 84cal
7) 0.62m - 4:41(7:32/m) 159/164bpm 82cal
8) 0.62m - 4:58(8:00/m) 158/164bpm 87cal
9) 0.37m - 2:53(7:47/m) 158/163bpm 50cal

Run back from parkrun.

Split Summary
===
1) 0.62m - 4:57(7:57/m) 137/148bpm 72cal
2) 0.62m - 4:40(7:30/m) 148/159bpm 73cal
3) 0.62m - 5:07(8:14/m) 154/164bpm 84cal
4) 0.62m - 5:14(8:25/m) 160/168bpm 91cal
5) 0.22m - 1:34(7:10/m) 152/168bpm 26cal

Great Lines parkrun #300
Good start, pushed on the grass and up to the memorial, went through the halfway point in 9:50.
Slowed somewhat on the grass on the second lap then Adam F and Sean R breezed past me on the climb to the memorial, battled on before taking a place on the run to the finish in my fastest time this year.

Split Summary
===
1) 0.62m - 4:09(6:41/m) 157/181bpm 71cal
2) 0.62m - 3:55(6:18/m) 173/181bpm 78cal
3) 0.62m - 3:56(6:19/m) 172/181bpm 77cal
4) 0.62m - 4:19(6:56/m) 171/178bpm 84cal
5) 0.6m - 3:29(5:50/m) 173/178bpm 70cal

Run to parkrun.

Split Summary
===
1) 0.62m - 5:14(8:25/m) 134/163bpm 73cal
2) 0.62m - 4:34(7:21/m) 147/160bpm 71cal
3) 0.62m - 4:36(7:25/m) 151/158bpm 74cal
4) 0.62m - 4:41(7:33/m) 155/162bpm 78cal
5) 0.18m - 1:18(7:11/m) 155/158bpm 21cal

Post race warm down with Sean R.

Split Summary
===
1) 0.62m - 5:16(8:29/m) 131/153bpm 73cal
2) 0.53m - 4:27(8:19/m) 139/145bpm 66cal

Stiff legs after yesterday's parkrun but went out hard and tried to push throughout, overtook everyone who started before me but was passed by three from behind. Feeling good!

Split Summary
===
1) 0.18m - 57(5:13/m) 117/159bpm 9cal
2) 0.26m - 1:25(5:34/m) 162/165bpm 25cal
3) 0.25m - 1:26(5:42/m) 169/175bpm 27cal
4) 0.26m - 1:23(5:22/m) 171/177bpm 27cal

Pre race warm up.

Split Summary
===
1) 0.62m - 5:15(8:28/m) 133/156bpm 73cal
2) 0.53m - 4:07(7:48/m) 145/158bpm 64cal

Track warm down.

Split Summary
===
1) 0.62m - 4:49(7:45/m) 130/144bpm 67cal
2) 0.62m - 4:39(7:29/m) 140/144bpm 70cal
3) 0.19m - 1:36(8:19/m) 135/138bpm 23cal

4 x 500m with 100m walk back recoveries amounting to around 150 seconds.

Split Summary
===
1) 0.32m - 1:44(5:28/m) 129/155bpm 21cal
2) 0.08m - 2:31(30:17/m) 120/150bpm 29cal
3) 0.32m - 1:41(5:21/m) 132/156bpm 22cal
4) 0.09m - 2:30(28:29/m) 125/157bpm 29cal
5) 0.32m - 1:40(5:12/m) 132/155bpm 21cal
6) 0.09m - 3:45(43:53/m) 116/156bpm 37cal
7) 0.31m - 1:41(5:20/m) 132/152bpm 21cal
8) 0.07m - 6:58(1:37:36/m) 94/152bpm 37cal

6 x strides.

Split Summary
===
1) 0.03m - 12(6:31/m) 84/86bpm
2) 0.04m - 41(18:14/m) 94/107bpm 4cal
3) 0.03m - 9(5:50/m) 103/106bpm 1cal
4) 0.04m - 44(16:53/m) 103/111bpm 6cal
5) 0.02m - 8(5:44/m) 108/108bpm 1cal
6) 0.05m - 41(13:58/m) 109/116bpm 6cal
7) 0.02m - 9(6:41/m) 106/107bpm 1cal
8) 0.05m - 42(14:20/m) 110/115bpm 6cal
9) 0.03m - 9(5:54/m) 107/108bpm 1cal
10) 0.04m - 42(16:00/m) 107/113bpm 6cal
11) 0.02m - 9(6:58/m) 103/104bpm 1cal
12) 0.05m - 45(14:47/m) 108/125bpm 6cal

Track warm up.

Split Summary
===
1) 0.62m - 4:51(7:49/m) 125/132bpm 64cal
2) 0.42m - 3:09(7:31/m) 132/140bpm 45cal

Easy run to start with before gradually pushing on for the final 3k.

Split Summary
===
1) 0.62m - 5:13(8:24/m) 119/128bpm 64cal
2) 0.62m - 4:51(7:48/m) 130/143bpm 67cal
3) 0.62m - 5:01(8:04/m) 137/153bpm 72cal
4) 0.62m - 4:55(7:54/m) 145/162bpm 75cal
5) 0.62m - 4:55(7:55/m) 150/164bpm 79cal
6) 0.62m - 4:37(7:26/m) 148/158bpm 72cal
7) 0.62m - 4:20(6:59/m) 147/163bpm 67cal
8) 0.29m - 2:07(7:14/m) 151/163bpm 34cal

Nipped out around Ranscombe Farm, before the light went, for the first time in ages.

Split Summary
===
1) 0.62m - 5:01(8:04/m) 131/146bpm 70cal
2) 0.62m - 4:48(7:44/m) 145/159bpm 75cal
3) 0.62m - 5:01(8:04/m) 144/164bpm 78cal
4) 0.62m - 4:53(7:52/m) 141/145bpm 74cal
5) 0.62m - 5:01(8:04/m) 142/154bpm 76cal
6) 0.62m - 4:56(7:57/m) 142/160bpm 72cal
7) 0.62m - 5:03(8:08/m) 147/157bpm 79cal
8) 0.62m - 4:36(7:25/m) 141/151bpm 68cal
9) 0.62m - 4:49(7:46/m) 145/153bpm 74cal
10) 0.62m - 4:29(7:13/m) 145/148bpm 69cal
11) 0.5m - 3:41(7:22/m) 144/149bpm 56cal

Final warm down.

Split Summary
===
1) 0.62m - 4:58(7:59/m) 130/137bpm 70cal
2) 0.01m - 6(9:57/m) 132/133bpm 1cal

Warm down part 1 on grass.

Split Summary
===
1) 0.62m - 5:00(8:03/m) 140/149bpm 76cal
2) 0.03m - 20(9:53/m) 140/142bpm 5cal

Minimum of 20 minutes of fartlek on the lower part of the Lines, originally hard across the top and bottom with easy sides but I changed it to hard across the bottom, easy up the first third of the side, then hard for a third, easier to the top, hard half way across the top, easy to the corner, hard for two thirds of the side before taking it easy to the bottom corner. Feeling good!

Split Summary
===
1) 0.62m - 4:02(6:29/m) 147/163bpm 63cal
2) 0.62m - 4:10(6:42/m) 158/164bpm 72cal
3) 0.62m - 4:01(6:28/m) 164/168bpm 74cal
4) 0.62m - 4:09(6:41/m) 164/171bpm 77cal
5) 0.62m - 4:07(6:37/m) 166/172bpm 78cal
6) 0.25m - 1:38(6:38/m) 165/170bpm 30cal

6 x strides.

Split Summary
===
1) 0.03m - 11(6:38/m) 98/111bpm
2) 0.05m - 26(8:53/m) 125/135bpm 5cal
3) 0.03m - 11(5:33/m) 124/129bpm 2cal
4) 0.05m - 25(8:59/m) 139/150bpm 6cal
5) 0.03m - 11(5:42/m) 147/149bpm 2cal
6) 0.04m - 24(9:32/m) 137/144bpm 6cal
7) 0.03m - 11(5:31/m) 135/136bpm 2cal
8) 0.04m - 24(8:49/m) 137/143bpm 5cal
9) 0.03m - 11(5:29/m) 136/140bpm 3cal
10) 0.05m - 24(8:30/m) 144/147bpm 5cal
11) 0.03m - 11(6:04/m) 142/143bpm 2cal
12) 0.04m - 24(8:59/m) 144/146bpm 6cal

Track warm up.

Split Summary
===
1) 0.62m - 4:36(7:25/m) 129/138bpm 64cal
2) 0.41m - 2:53(7:03/m) 138/141bpm 43cal

Post parkrun warm down back to the car.

Split Summary
===
1) 0.62m - 5:02(8:06/m) 143/163bpm 78cal
2) 0.56m - 4:50(8:35/m) 149/161bpm 77cal

Dartford parkrun #252
Cheeky little bit of parkrun tourism before watching the Math School 2nd 15 play rugby at Dartford, went out hard and kept working to the finish. A good open parkrun course!

Split Summary
===
1) 0.62m - 3:50(6:11/m) 150/169bpm 62cal
2) 0.62m - 3:58(6:23/m) 172/187bpm 80cal
3) 0.62m - 3:51(6:12/m) 169/176bpm 75cal
4) 0.62m - 4:05(6:35/m) 169/175bpm 80cal
5) 0.62m - 3:46(6:04/m) 171/180bpm 75cal
6) 0.05m - 19(5:49/m) 172/175bpm 6cal

Pre parkrun warm up.

Split Summary
===
1) 0.55m - 4:35(8:18/m) 128/147bpm 62cal

4 laps easy to finish.

Split Summary
===
1) 0.62m - 4:54(7:53/m) 138/153bpm 74cal
2) 0.56m - 4:20(7:44/m) 142/154bpm 68cal

Originally 2 x 600m hard with 5 minutes recoveries followed by 6 x 200m hard with 60 seconds recoveries, didn't really fancy the 200s so stuck with the 600s and ran 6.
There's a missing rep as I hit pause rather than lap when starting, roughly 2:05 for each rep including the missing one.

Split Summary
===
1) 0.38m - 2:04(5:28/m) 134/157bpm 29cal
2) 0.16m - 5:10(31:23/m) 108/157bpm 45cal
3) 0.38m - 2:02(5:20/m) 131/156bpm 27cal
4) 0.16m - 5:00(31:37/m) 107/162bpm 39cal
5) 0.38m - 2:05(5:26/m) 133/157bpm 27cal
6) 0.35m - 10:01(28:45/m) 102/159bpm 64cal
7) 0.38m - 2:08(5:38/m) 131/158bpm 27cal
8) 0.21m - 5:00(23:24/m) 102/155bpm 33cal
9) 0.38m - 2:12(5:48/m) 133/149bpm 29cal

6 x strides.

Split Summary
===
1) 0.03m - 10(6:01/m) 100/101bpm
2) 0.05m - 52(16:56/m) 104/113bpm 8cal
3) 0.03m - 10(6:08/m) 102/103bpm 1cal
4) 0.05m - 48(16:24/m) 109/119bpm 8cal
5) 0m - 1(26:59/m) 103/103bpm
6) 0.02m - 8(5:55/m) 104/106bpm 1cal
7) 0.05m - 45(14:36/m) 106/114bpm 6cal
8) 0.02m - 9(6:12/m) 103/104bpm 1cal
9) 0.05m - 44(14:54/m) 106/113bpm 6cal
10) 0.03m - 9(5:46/m) 103/106bpm 1cal
11) 0.05m - 44(15:49/m) 120/130bpm 9cal
12) 0.02m - 9(7:16/m) 107/111bpm 1cal
13) 0.05m - 1:43(33:51/m) 106/117bpm 16cal

Split Summary
===
1) 0.62m - 4:42(7:34/m) 125/137bpm 62cal
2) 0.42m - 3:00(7:11/m) 138/143bpm 45cal

Loops around the Parkfields area after dinner, didn't push too hard ahead of Saturday's Kent vets champs 5000m.

Split Summary
===
1) 0.62m - 5:24(8:42/m) 132/155bpm 77cal
2) 0.62m - 5:06(8:13/m) 147/162bpm 83cal
3) 0.62m - 5:00(8:03/m) 142/161bpm 79cal
4) 0.62m - 4:48(7:43/m) 129/143bpm 63cal
5) 0.62m - 4:49(7:45/m) 139/145bpm 73cal
6) 0.62m - 4:43(7:35/m) 137/153bpm 68cal
7) 0.62m - 4:45(7:39/m) 131/145bpm 61cal
8) 0.17m - 1:20(7:54/m) 134/140bpm 18cal

Split Summary
===
1) 0.62m - 5:14(8:25/m) 124/148bpm 70cal
2) 0.49m - 3:55(7:59/m) 140/150bpm 60cal

Multiple grass laps, hard across the top and bottom with 1/3 hard up the side.

Split Summary
===
1) 0.62m - 4:00(6:26/m) 144/160bpm 62cal
2) 0.62m - 4:14(6:48/m) 153/164bpm 71cal
3) 0.62m - 4:22(7:02/m) 162/170bpm 80cal
4) 0.62m - 4:20(6:58/m) 161/173bpm 79cal
5) 0.23m - 1:50(7:51/m) 154/165bpm 31cal

8 x strides.

Split Summary
===
1) 0.03m - 12(5:46/m) 101/103bpm 1cal
2) 0.04m - 23(9:30/m) 107/119bpm 4cal
3) 0.03m - 11(6:40/m) 123/128bpm 2cal
4) 0.04m - 21(9:09/m) 136/141bpm 5cal
5) 0.02m - 10(7:08/m) 141/142bpm 2cal
6) 0.04m - 22(9:10/m) 137/140bpm 5cal
7) 0.03m - 11(6:35/m) 132/141bpm 2cal
8) 0.04m - 21(9:04/m) 135/137bpm 5cal
9) 0.03m - 11(7:11/m) 141/143bpm 2cal
10) 0.04m - 20(8:23/m) 141/143bpm 5cal
11) 0.03m - 11(6:08/m) 131/142bpm 2cal
12) 0.04m - 19(8:57/m) 142/145bpm 4cal
13) 0.03m - 11(6:47/m) 144/146bpm 2cal
14) 0.04m - 19(8:35/m) 144/146bpm 5cal
15) 0.02m - 10(7:10/m) 145/146bpm 2cal
16) 0.04m - 21(8:10/m) 141/144bpm 5cal

Track warm up.

Split Summary
===
1) 0.62m - 4:50(7:47/m) 132/157bpm 70cal
2) 0.42m - 3:11(7:30/m) 154/162bpm 54cal

Easy laps on grass and farmland ahead of tomorrow's Kent vets champs 5000m, had to concentrate to keep my pace slow... 😂

Split Summary
===
1) 0.62m - 5:16(8:29/m) 120/131bpm 67cal
2) 0.62m - 4:55(7:54/m) 130/136bpm 71cal
3) 0.62m - 4:55(7:55/m) 137/143bpm 74cal
4) 0.62m - 4:54(7:53/m) 136/144bpm 73cal
5) 0.62m - 4:45(7:39/m) 141/149bpm 73cal
6) 0.62m - 4:57(7:58/m) 145/153bpm 78cal
7) 0.62m - 4:58(8:00/m) 142/148bpm 77cal
8) 0.62m - 5:19(8:33/m) 145/151bpm 83cal
9) 0.31m - 2:30(8:04/m) 141/145bpm 38cal

Post 5000m warm down with some extra laps to keep the mileage ticking over.

Split Summary
===
1) 0.62m - 5:11(8:21/m) 130/143bpm 73cal
2) 0.62m - 4:48(7:43/m) 140/147bpm 74cal
3) 0.62m - 4:42(7:34/m) 145/150bpm 74cal
4) 0.13m - 1:02(7:47/m) 141/144bpm 16cal

Kent vets champs 5000m.

Quite warm and I was never going to live with Tony Tuohy so I used the M40 as a target. A PB was never on the cards but very happy to dip under 19 minutes again for the M50 silver and Bob Fursey following in for the bronze.

Split Summary
===
1) 0.11m - 42(6:05/m) 135/155bpm 9cal
2) 0.25m - 1:22(5:31/m) 163/168bpm 25cal
3) 0.25m - 1:24(5:40/m) 169/171bpm 28cal
4) 0.25m - 1:25(5:42/m) 170/173bpm 28cal
5) 0.25m - 1:25(5:44/m) 173/175bpm 29cal
6) 0.25m - 1:27(5:51/m) 173/175bpm 29cal
7) 0.25m - 1:29(5:58/m) 173/175bpm 30cal
8) 0.25m - 1:30(6:02/m) 174/176bpm 31cal
9) 0.25m - 1:32(6:09/m) 173/176bpm 31cal
10) 0.25m - 1:33(6:15/m) 174/176bpm 31cal
11) 0.25m - 1:35(6:23/m) 173/175bpm 32cal
12) 0.25m - 1:35(6:20/m) 172/176bpm 32cal
13) 0.25m - 1:31(6:08/m) 174/176bpm 31cal
14) 0.08m - 26(5:17/m) 175/176bpm 9cal

Very short warm up because the traffic on the A2 on the way up was shocking, no harm done though.

Split Summary
===
1) 0.25m - 1:42(6:50/m) 137/149bpm 24cal
2) 0.03m - 12(7:18/m) 148/149bpm 3cal

Warm down.

Split Summary
===
1) 0.62m - 5:15(8:28/m) 141/153bpm 80cal
2) 0.47m - 3:49(8:10/m) 143/153bpm 59cal

A couple of laps of Shorne country park at the end of a hectic day, just made it before the light went.

Split Summary
===
1) 0.62m - 5:22(8:37/m) 129/152bpm 74cal
2) 0.62m - 5:02(8:05/m) 145/155bpm 78cal
3) 0.62m - 5:47(9:18/m) 143/157bpm 89cal
4) 0.62m - 4:55(7:55/m) 142/153bpm 75cal
5) 0.62m - 4:48(7:44/m) 143/149bpm 74cal
6) 0.62m - 4:49(7:46/m) 146/156bpm 76cal
7) 0.62m - 5:31(8:52/m) 144/155bpm 84cal
8) 0.62m - 5:05(8:10/m) 152/162bpm 84cal
9) 0.25m - 1:47(7:06/m) 164/172bpm 33cal

Easy paced evening circuit, occasional light drizzle, feeling good.

Split Summary
===
1) 0.62m - 5:11(8:20/m) 131/150bpm 72cal
2) 0.62m - 4:53(7:51/m) 154/164bpm 82cal
3) 0.62m - 4:54(7:53/m) 159/168bpm 85cal
4) 0.62m - 4:44(7:37/m) 152/172bpm 78cal
5) 0.62m - 4:56(7:57/m) 134/141bpm 67cal
6) 0.62m - 4:59(8:02/m) 140/147bpm 74cal
7) 0.62m - 4:54(7:53/m) 146/157bpm 76cal
8) 0.62m - 4:48(7:44/m) 136/144bpm 64cal
9) 0.51m - 3:51(7:34/m) 136/138bpm 51cal

Post session warm down.

Split Summary
===
1) 0.62m - 4:49(7:45/m) 124/134bpm 64cal
2) 0.62m - 4:38(7:27/m) 134/138bpm 68cal
3) 0.06m - 29(7:30/m) 134/136bpm 7cal

Pre session warm up.

Split Summary
===
1) 0.62m - 5:05(8:10/m) 120/131bpm 64cal
2) 0.62m - 4:57(7:59/m) 127/132bpm 68cal
3) 0.06m - 30(8:05/m) 129/131bpm 6cal

Steady but comfortable jaunt around Ranscombe Farm and the Darnley estate, feeling pretty good.

Split Summary
===
1) 0.62m - 5:10(8:19/m) 147/161bpm 82cal
2) 0.62m - 4:55(7:55/m) 150/165bpm 82cal
3) 0.62m - 5:06(8:13/m) 141/153bpm 79cal
4) 0.62m - 4:59(8:02/m) 146/154bpm 80cal
5) 0.62m - 5:33(8:55/m) 150/167bpm 92cal
6) 0.62m - 5:13(8:24/m) 152/167bpm 88cal
7) 0.62m - 5:16(8:29/m) 151/171bpm 88cal
8) 0.62m - 5:02(8:06/m) 158/171bpm 90cal
9) 0.62m - 4:47(7:41/m) 159/169bpm 85cal
10) 0.62m - 4:56(7:56/m) 156/163bpm 85cal
11) 0.62m - 4:41(7:32/m) 159/166bpm 83cal
12) 0.62m - 4:37(7:26/m) 163/168bpm 85cal
13) 0.06m - 26(6:55/m) 163/165bpm 8cal

Split Summary
===
1) 0.62m - 5:14(8:25/m) 129/138bpm 72cal
2) 0.62m - 4:56(7:57/m) 134/141bpm 72cal
3) 0.12m - 1:04(8:35/m) 140/146bpm 15cal

Split Summary
===
1) 0.56m - 4:54(8:47/m) 139/148bpm 73cal

Great Lines parkrun #303.
I have a cold, went out reasonably hard, picked up the pace up the main path to chase Barry, went second and just kept going all the way around, 1 second slower than my 2017 Great Lines PB. Well pleased with that given how rubbish my legs felt when I jogged up from the car!

Split Summary
===
1) 0.62m - 4:00(6:27/m) 150/174bpm 64cal
2) 0.62m - 3:50(6:10/m) 172/179bpm 77cal
3) 0.62m - 3:51(6:12/m) 168/173bpm 75cal
4) 0.62m - 4:11(6:43/m) 169/180bpm 82cal
5) 0.6m - 3:28(5:46/m) 173/183bpm 69cal

Split Summary
===
1) 0.62m - 5:26(8:44/m) 131/160bpm 75cal
2) 0.62m - 5:04(8:09/m) 147/161bpm 80cal
3) 0.09m - 41(7:23/m) 149/156bpm 10cal