Split Summary
===
1) 1km - 5:04(5:04/km) 130/143bpm [660b/km] 59cal 11.83/12.36kmph
2) 1km - 4:40(4:40/km) 158/172bpm [737b/km] 70cal 12.86/13.37kmph
3) 1km - 4:37(4:37/km) 153/160bpm [705b/km] 66cal 13.02/13.57kmph
4) 1km - 4:34(4:34/km) 162/174bpm [741b/km] 69cal 13.12/14.21kmph
5) 1km - 4:27(4:27/km) 170/176bpm [756b/km] 70cal 13.5/14.21kmph
6) 1km - 4:26(4:26/km) 168/176bpm [744b/km] 69cal 13.54/14.18kmph
7) 1km - 4:39(4:39/km) 165/172bpm [767b/km] 71cal 12.91/13.57kmph
8) 1km - 4:34(4:34/km) 165/170bpm [755b/km] 70cal 13.12/13.4kmph
9) 1km - 4:30(4:30/km) 163/167bpm [733b/km] 67cal 13.33/14.14kmph
10) 1km - 4:24(4:24/km) 163/171bpm [718b/km] 66cal 13.63/13.91kmph
11) 1km - 4:23(4:23/km) 166/171bpm [728b/km] 67cal 13.68/13.87kmph
12) 1km - 4:32(4:32/km) 156/164bpm [707b/km] 62cal 13.23/13.74kmph
13) 0.01km - 6(9:35/km) 156/158bpm [1495b/km] 1cal 6.26/9.94kmph

Split Summary
===
1) 1km - 5:09(5:09/km) 135/147bpm [695b/km] 62cal 11.65/13.03kmph
2) 1km - 4:53(4:53/km) 153/170bpm [747b/km] 69cal 12.29/13.33kmph
3) 1km - 4:39(4:39/km) 161/166bpm [748b/km] 69cal 12.91/14.98kmph
4) 0.4km - 1:24(3:29/km) 159/167bpm [554b/km] 20cal 17.23/18.75kmph
5) 0.4km - 2:03(5:08/km) 159/161bpm [815b/km] 30cal 11.7/16.43kmph
6) 0.4km - 1:27(3:38/km) 155/158bpm [563b/km] 20cal 16.52/18.61kmph
7) 0.4km - 1:55(4:47/km) 166/170bpm [795b/km] 29cal 12.52/17.7kmph
8) 0.4km - 1:22(3:26/km) 169/178bpm [581b/km] 21cal 17.46/20.12kmph
9) 0.4km - 1:59(4:56/km) 167/173bpm [825b/km] 30cal 12.15/16.96kmph
10) 0.4km - 1:26(3:36/km) 156/164bpm [562b/km] 20cal 16.66/18.91kmph
11) 0.4km - 1:58(4:55/km) 157/162bpm [771b/km] 28cal 12.21/12.93kmph
12) 1km - 4:54(4:54/km) 137/165bpm [672b/km] 39cal 12.23/13.47kmph
13) 1km - 4:30(4:30/km) 129/134bpm [581b/km] 26cal 13.32/14.38kmph
14) 1km - 4:35(4:35/km) 125/130bpm [573b/km] 20cal 13.08/13.87kmph
15) 0.1km - 30(5:14/km) 124/126bpm [649b/km] 2cal 11.46/13.44kmph

Split Summary
===
1) 1km - 4:55(4:55/km) 133/146bpm [654b/km] 58cal 12.2/13.5kmph
2) 1km - 4:07(4:07/km) 142/148bpm [585b/km] 53cal 14.56/15.05kmph
3) 1km - 4:11(4:11/km) 147/155bpm [614b/km] 56cal 14.36/15.25kmph
4) 1km - 4:02(4:02/km) 159/168bpm [642b/km] 59cal 14.86/15.38kmph
5) 1km - 4:06(4:06/km) 160/167bpm [656b/km] 60cal 14.62/16.09kmph
6) 1km - 4:06(4:06/km) 156/160bpm [640b/km] 58cal 14.62/15.05kmph
7) 1km - 4:04(4:04/km) 159/163bpm [646b/km] 59cal 14.76/15.25kmph
8) 1km - 3:58(3:58/km) 159/163bpm [631b/km] 57cal 15.12/16.26kmph
9) 1km - 4:06(4:06/km) 156/160bpm [639b/km] 58cal 14.64/14.91kmph
10) 1km - 4:00(4:00/km) 155/162bpm [621b/km] 55cal 14.97/16.49kmph
11) 1km - 4:07(4:07/km) 149/160bpm [614b/km] 50cal 14.56/15.18kmph
12) 1km - 4:08(4:08/km) 145/150bpm [600b/km] 44cal 14.5/14.95kmph
13) 1km - 4:12(4:12/km) 149/151bpm [625b/km] 50cal 14.3/14.88kmph
14) 0.41km - 2:27(5:57/km) 135/151bpm [804b/km] 19cal 10.08/14.11kmph

Split Summary
===
1) 1km - 5:02(5:02/km) 130/143bpm [655b/km] 58cal 11.92/13.1kmph
2) 1km - 4:52(4:52/km) 150/162bpm [731b/km] 68cal 12.32/13.4kmph
3) 1km - 4:51(4:51/km) 156/161bpm [758b/km] 71cal 12.35/12.7kmph
4) 1km - 4:46(4:46/km) 158/164bpm [753b/km] 70cal 12.6/12.9kmph
5) 1km - 4:48(4:48/km) 164/175bpm [788b/km] 73cal 12.49/12.63kmph
6) 1km - 4:49(4:49/km) 165/173bpm [795b/km] 73cal 12.46/13.13kmph
7) 1km - 4:44(4:44/km) 162/167bpm [768b/km] 70cal 12.65/12.8kmph
8) 1km - 4:45(4:45/km) 159/162bpm [754b/km] 69cal 12.65/12.8kmph
9) 1km - 4:53(4:53/km) 165/170bpm [807b/km] 74cal 12.27/12.83kmph
10) 1km - 4:59(4:59/km) 156/162bpm [778b/km] 69cal 12.02/13kmph
11) 1km - 4:52(4:52/km) 160/169bpm [780b/km] 69cal 12.31/13.64kmph
12) 1km - 4:48(4:48/km) 163/171bpm [781b/km] 71cal 12.52/13.54kmph
13) 1km - 4:46(4:46/km) 159/166bpm [758b/km] 66cal 12.59/13.27kmph
14) 1km - 4:39(4:39/km) 160/165bpm [743b/km] 66cal 12.91/13.23kmph
15) 1km - 4:37(4:37/km) 160/165bpm [738b/km] 64cal 13.01/13.37kmph
16) 1km - 4:41(4:41/km) 164/173bpm [767b/km] 68cal 12.83/13.33kmph
17) 1km - 4:42(4:42/km) 162/169bpm [761b/km] 65cal 12.77/13.17kmph
18) 1km - 4:39(4:39/km) 156/163bpm [726b/km] 54cal 12.9/13.17kmph
19) 1km - 4:44(4:44/km) 172/182bpm [815b/km] 74cal 12.66/13.23kmph
20) 1km - 4:56(4:56/km) 177/182bpm [872b/km] 81cal 12.18/13.2kmph
21) 1km - 4:52(4:52/km) 170/179bpm [829b/km] 74cal 12.31/13.1kmph
22) 1km - 5:06(5:06/km) 169/178bpm [862b/km] 77cal 11.76/13.1kmph
23) 1km - 5:06(5:06/km) 170/177bpm [867b/km] 78cal 11.76/13.27kmph
24) 0.15km - 48(5:26/km) 173/176bpm [940b/km] 12cal 11.04/12.33kmph

Longy. More or less ran without looking at watch.

HOD: Nicholas friends over for brunch -- the child meets another small child. Hilarious to watch them suspiciously eye each other

Split Summary
===
1) 1.09km - 15:03(13:52/km) 92/131bpm [1276b/km] 79cal 51/58rpm 4.33/5.54kmph
2) 1.29km - 22:23(17:25/km) 100/148bpm [1741b/km] 130cal 42/66rpm 3.45/5.14kmph

Split Summary
===
1) 1km - 5:14(5:14/km) 139/154bpm [726b/km] 66cal 11.48/12.43kmph
2) 1km - 5:03(5:03/km) 151/155bpm [763b/km] 71cal 11.88/13.27kmph
3) 1km - 4:52(4:52/km) 149/158bpm [724b/km] 65cal 12.34/13.37kmph
4) 1km - 4:54(4:54/km) 154/165bpm [756b/km] 69cal 12.23/12.8kmph
5) 1km - 5:23(5:23/km) 158/167bpm [851b/km] 78cal 11.14/13.33kmph
6) 1km - 4:36(4:36/km) 159/165bpm [730b/km] 66cal 13.07/14.18kmph
7) 0.1km - 34(5:46/km) 163/168bpm [940b/km] 8cal 10.4/10.98kmph

Split Summary
===
1) 1km - 5:09(5:09/km) 121/130bpm [622b/km] 51cal 11.67/13.2kmph
2) 1km - 5:08(5:08/km) 133/140bpm [683b/km] 60cal 11.68/12.73kmph
3) 1km - 4:54(4:54/km) 143/153bpm [701b/km] 64cal 12.24/13.5kmph
4) 1km - 4:32(4:32/km) 151/155bpm [684b/km] 64cal 13.24/13.57kmph
5) 1km - 4:33(4:33/km) 156/166bpm [711b/km] 65cal 13.17/13.47kmph
6) 1km - 5:08(5:08/km) 156/165bpm [802b/km] 72cal 11.67/13.87kmph
7) 0.17km - 58(5:38/km) 155/159bpm [873b/km] 13cal 10.65/12.26kmph

Split Summary
===
1) 1.61km - 21:24(13:18/km) 76/131bpm [1010b/km] 74cal 15/73rpm 4.51/52.43kmph
2) 0.1km - 6(1:04/km) 82/83bpm [87b/km] 56.6/52.97kmph

WHT: Tried to bring Liam on the Greenway in a buggy in the howling wind and rain

ABORT abort abort!

Split Summary
===
1) 1km - 4:12(4:12/km) 127/137bpm [532b/km] 45cal 14.31/15.28kmph
2) 1km - 4:43(4:43/km) 129/139bpm [609b/km] 51cal 12.71/14.58kmph
3) 1km - 4:47(4:47/km) 125/127bpm [598b/km] 46cal 12.54/12.66kmph
4) 1km - 4:51(4:51/km) 124/132bpm [602b/km] 44cal 12.36/12.66kmph
5) 1km - 4:31(4:31/km) 142/147bpm [641b/km] 57cal 13.3/13.84kmph
6) 1km - 4:28(4:28/km) 147/150bpm [657b/km] 59cal 13.42/13.87kmph
7) 1km - 4:24(4:24/km) 149/153bpm [656b/km] 60cal 13.62/14.08kmph
8) 1km - 4:23(4:23/km) 151/153bpm [662b/km] 60cal 13.68/14.11kmph
9) 1km - 4:27(4:27/km) 153/156bpm [682b/km] 62cal 13.46/14.08kmph
10) 1km - 4:23(4:23/km) 154/156bpm [675b/km] 61cal 13.69/14.75kmph
11) 1km - 4:31(4:31/km) 153/156bpm [691b/km] 62cal 13.29/14.54kmph
12) 1km - 4:52(4:52/km) 140/144bpm [681b/km] 45cal 12.34/12.77kmph
13) 1km - 4:52(4:52/km) 140/143bpm [680b/km] 46cal 12.35/12.6kmph
14) 1km - 4:55(4:55/km) 138/142bpm [678b/km] 41cal 12.22/12.46kmph
15) 0.72km - 3:52(5:20/km) 137/141bpm [731b/km] 30cal 11.25/12.06kmph

HOD: watching Liam's delight is smishing all his food into his high chair table -- laughing with delight as his mother looked on 👶

Split Summary
===
1) 1.61km - 34:56(21:42/km) 93/130bpm [2019b/km] 152cal 29/73rpm 2.76/6.72kmph
2) 1.04km - 12:35(12:09/km) 87/99bpm [1057b/km] 53cal 57/64rpm 4.94/6.01kmph

Split Summary
===
1) 1km - 5:27(5:27/km) 133/145bpm [724b/km] 64cal 11.02/14.21kmph
2) 1km - 5:05(5:05/km) 141/148bpm [716b/km] 65cal 11.82/13.87kmph
3) 1km - 5:05(5:05/km) 150/159bpm [762b/km] 70cal 11.8/13.94kmph
4) 1km - 4:37(4:37/km) 158/163bpm [729b/km] 67cal 13.01/13.74kmph
5) 1km - 4:37(4:37/km) 159/165bpm [734b/km] 67cal 13/13.71kmph
6) 1km - 4:41(4:41/km) 165/171bpm [772b/km] 70cal 12.82/14.21kmph
7) 1km - 4:31(4:31/km) 164/171bpm [741b/km] 68cal 13.28/14.14kmph
8) 1km - 4:42(4:42/km) 160/169bpm [753b/km] 67cal 12.75/14.51kmph
9) 1km - 4:51(4:51/km) 170/180bpm [826b/km] 75cal 12.35/13.87kmph
10) 0.39km - 1:51(4:46/km) 175/181bpm [833b/km] 29cal 12.6/12.93kmph

Ran in Kilkenny, along the river Nore. Splendid. Feeling loose. No calf pain despite yesterday's 30 mins of threshold pace...

HOD: the child enjoyed his swim in the pool, kicking his legs like a little porpoise-human hybrid. Do porpoises squeak? Cos he did that too.

Split Summary
===
1) 1km - 5:03(5:03/km) 126/141bpm [637b/km] 54cal 11.87/46.76kmph
2) 1km - 4:37(4:37/km) 139/149bpm [642b/km] 56cal 12.98/13.44kmph
3) 1km - 4:49(4:49/km) 115/124bpm [554b/km] 35cal 12.46/13.5kmph
4) 1km - 4:43(4:43/km) 113/118bpm [533b/km] 31cal 12.72/13.17kmph
5) 1km - 4:54(4:54/km) 117/123bpm [573b/km] 35cal 12.26/12.73kmph
6) 1km - 4:50(4:50/km) 114/119bpm [552b/km] 31cal 12.39/13.1kmph
7) 1km - 4:43(4:43/km) 120/125bpm [566b/km] 35cal 12.71/13.44kmph
8) 1km - 4:40(4:40/km) 119/125bpm [556b/km] 33cal 12.84/13.27kmph
9) 1km - 5:30(5:30/km) 116/130bpm [639b/km] 36cal 10.9/12.73kmph
10) 1km - 4:49(4:49/km) 121/132bpm [584b/km] 35cal 12.44/13.67kmph
11) 1km - 4:49(4:49/km) 120/127bpm [578b/km] 32cal 12.47/12.9kmph
12) 1km - 4:57(4:57/km) 123/129bpm [609b/km] 36cal 12.11/12.53kmph
13) 0.48km - 2:34(5:20/km) 125/131bpm [666b/km] 20cal 11.26/12.06kmph

Highlight: walk with Nichola and family, around Kilkenny Castle. Toothy smiles from the child on way home in car

Split Summary
===
1) 1.61km - 23:35(14:39/km) 103/140bpm [1509b/km] 131cal 45/66rpm 4.09/5.71kmph
2) 1.61km - 20:20(12:38/km) 99/109bpm [1250b/km] 86cal 56/60rpm 4.75/5.88kmph
3) 1.61km - 19:29(12:07/km) 100/110bpm [1211b/km] 82cal 57/61rpm 4.95/5.58kmph
4) 1.43km - 19:15(13:30/km) 98/122bpm [1323b/km] 93cal 49/62rpm 4.45/5.61kmph

Split Summary
===
1) 1.61km - 24:53(15:27/km) 98/116bpm [1515b/km] 121cal 12/122rpm 3.88/15.96kmph
2) 1.61km - 20:13(12:34/km) 97/109bpm [1219b/km] 100cal 57/70rpm 4.78/5.78kmph
3) 1.61km - 15:16(9:29/km) 110/133bpm [1044b/km] 98cal 63/95rpm 6.32/12.63kmph
4) 1.02km - 6:43(6:35/km) 117/128bpm [771b/km] 48cal 82/96rpm 9.11/12.56kmph

Split Summary
===
1) 1km - 5:55(5:55/km) 113/129bpm [668b/km] 50cal 10.14/12.46kmph
2) 1km - 5:28(5:28/km) 120/134bpm [656b/km] 49cal 10.98/13.33kmph
3) 1km - 5:01(5:01/km) 113/124bpm [568b/km] 38cal 11.94/12.36kmph
4) 1km - 5:15(5:15/km) 118/123bpm [619b/km] 42cal 11.43/12.23kmph
5) 1km - 5:16(5:16/km) 116/121bpm [611b/km] 38cal 11.39/12.87kmph
6) 1km - 4:45(4:45/km) 121/126bpm [575b/km] 38cal 12.63/13.1kmph
7) 1km - 5:01(5:01/km) 126/132bpm [632b/km] 44cal 11.97/12.83kmph
8) 1km - 5:02(5:02/km) 131/158bpm [660b/km] 48cal 11.92/13.03kmph
9) 1km - 4:34(4:34/km) 144/151bpm [657b/km] 57cal 13.15/14.08kmph
10) 1km - 4:39(4:39/km) 140/145bpm [651b/km] 53cal 12.9/13.6kmph
11) 1km - 7:03(7:03/km) 131/146bpm [923b/km] 62cal 8.51/13.2kmph
12) 1km - 5:29(5:29/km) 145/153bpm [795b/km] 67cal 10.94/11.19kmph
13) 1km - 5:49(5:49/km) 150/166bpm [872b/km] 74cal 10.32/11.02kmph
14) 1km - 6:05(6:05/km) 153/165bpm [930b/km] 79cal 9.87/12.53kmph
15) 1km - 7:21(7:21/km) 145/155bpm [1066b/km] 79cal 8.16/12.36kmph
16) 1km - 5:34(5:34/km) 147/152bpm [818b/km] 64cal 10.78/11.12kmph
17) 1km - 5:14(5:14/km) 153/164bpm [802b/km] 68cal 11.45/11.69kmph
18) 1km - 5:13(5:13/km) 154/163bpm [804b/km] 70cal 11.49/12.29kmph
19) 1km - 5:14(5:14/km) 155/161bpm [810b/km] 69cal 11.48/12.23kmph
20) 1km - 5:28(5:28/km) 138/154bpm [753b/km] 38cal 10.99/12.7kmph
21) 1km - 5:02(5:02/km) 141/146bpm [709b/km] 32cal 11.93/12.19kmph
22) 1km - 5:07(5:07/km) 138/145bpm [706b/km] 29cal 11.72/12.29kmph
23) 1km - 4:57(4:57/km) 139/145bpm [688b/km] 30cal 12.12/12.46kmph
24) 1km - 7:41(7:41/km) 128/149bpm [983b/km] 43cal 7.81/11.99kmph
25) 1km - 6:04(6:04/km) 120/131bpm [729b/km] 39cal 9.88/11.49kmph
26) 1km - 7:23(7:23/km) 125/142bpm [922b/km] 53cal 8.14/12.8kmph
27) 1km - 5:09(5:09/km) 135/143bpm [696b/km] 50cal 11.64/13.13kmph
28) 1km - 5:29(5:29/km) 125/132bpm [686b/km] 36cal 10.93/12.77kmph
29) 1km - 4:50(4:50/km) 119/130bpm [575b/km] 25cal 12.41/13.3kmph
30) 1km - 4:53(4:53/km) 125/147bpm [611b/km] 33cal 12.28/13.77kmph
31) 0.25km - 1:34(6:19/km) 144/150bpm [909b/km] 19cal 9.5/13.1kmph

Coffee and a run with Conor Moran -- great to be back in the sunshine of Phoenix Park. Windy start but eventually defrosted and got moving. HOD - coffee/walnut cake on tired depleted legs.

Split Summary
===
1) 1km - 5:23(5:23/km) 116/127bpm [625b/km] 48cal 11.13/12.56kmph
2) 1km - 4:47(4:47/km) 127/133bpm [608b/km] 51cal 12.52/13.1kmph
3) 1km - 4:54(4:54/km) 135/147bpm [662b/km] 57cal 12.24/12.8kmph
4) 1km - 4:55(4:55/km) 139/146bpm [683b/km] 59cal 12.21/12.73kmph
5) 1km - 4:55(4:55/km) 139/145bpm [683b/km] 58cal 12.21/13.07kmph
6) 1km - 4:41(4:41/km) 143/147bpm [671b/km] 58cal 12.79/13.1kmph
7) 1km - 4:46(4:46/km) 149/159bpm [710b/km] 63cal 12.59/13.03kmph
8) 1km - 4:50(4:50/km) 159/171bpm [770b/km] 70cal 12.39/13.3kmph
9) 0.08km - 25(5:24/km) 163/165bpm [881b/km] 6cal 11.1/12.16kmph

Rounding out a pretty decent week of running
One more week in Ireland, then back to Upsidedown Land...

(Where the sun tried to sabotage my running performance)

Split Summary
===
1) 1.61km - 16:32(10:17/km) 77/104bpm [791b/km] 52cal 48/70rpm 5.84/6.72kmph
2) 0.32km - 3:07(9:44/km) 79/84bpm [769b/km] 9cal 61/63rpm 6.16/6.42kmph

Split Summary
===
1) 1km - 5:03(5:03/km) 145/157bpm [731b/km] 66cal 11.89/12.77kmph
2) 1km - 4:48(4:48/km) 143/152bpm [687b/km] 61cal 12.48/13.3kmph
3) 1km - 4:37(4:37/km) 151/157bpm [698b/km] 64cal 12.98/13.71kmph
4) 1km - 4:39(4:39/km) 158/161bpm [735b/km] 67cal 12.9/13.6kmph
5) 1km - 4:37(4:37/km) 162/166bpm [749b/km] 68cal 12.97/14.04kmph
6) 1km - 4:45(4:45/km) 165/173bpm [785b/km] 71cal 12.61/13.47kmph
7) 0.02km - 9(5:54/km) 160/161bpm [943b/km] 2cal 10.18/12.56kmph

Frosty run in Newbridge, precisely one km down to past the Parish church to a turn around spot where N7 begins. No ice thankfully. Another day that the streak has survived.

Split Summary
===
1) 1.61km - 21:48(13:33/km) 93/139bpm [1260b/km] 108cal 49/62rpm 4.43/6.42kmph
2) 1.61km - 57:20(35:37/km) 91/127bpm [3242b/km] 225cal 7/79rpm 1.68/6.18kmph
3) 0km - 4(26:18/km) 98/98bpm [2578b/km] 2.28/0kmph

Split Summary
===
1) 1km - 5:21(5:21/km) 122/138bpm [652b/km] 53cal 11.22/12.23kmph
2) 1km - 5:01(5:01/km) 131/140bpm [658b/km] 56cal 11.95/12.53kmph
3) 0.26km - 1:23(5:21/km) 135/141bpm [723b/km] 15cal 11.2/12.46kmph

Keeping the run streak alive. Just about...

Split Summary
===
1) 2.5km - 11:57(4:47/km) 177cal 12.55/0kmph

Split Summary
===
1) 1.61km - 23:31(14:37/km) 91/113bpm [1330b/km] 111cal 48/81rpm 4.11/5.85kmph
2) 1.61km - 19:57(12:24/km) 89/96bpm [1104b/km] 91cal 56/66rpm 4.84/5.68kmph
3) 1.19km - 15:00(12:35/km) 94/103bpm [1183b/km] 67cal 54/62rpm 4.77/5.27kmph

Liam, Peter, Nichola and Niall ❄️❄️❄️❄️

Split Summary
===
1) 1km - 8:46(8:46/km) 130/151bpm [1140b/km] 103cal 6.84/10.92kmph
2) 1km - 7:15(7:15/km) 138/154bpm [1001b/km] 90cal 8.27/10.11kmph
3) 1km - 8:09(8:09/km) 141/154bpm [1150b/km] 102cal 7.35/11.82kmph
4) 1km - 5:04(5:04/km) 154/162bpm [780b/km] 76cal 11.84/13.13kmph
5) 1km - 4:38(4:38/km) 158/166bpm [733b/km] 72cal 12.94/13.57kmph
6) 1km - 4:37(4:37/km) 160/166bpm [738b/km] 72cal 13.01/13.37kmph
7) 1km - 4:39(4:39/km) 161/171bpm [748b/km] 73cal 12.92/13.74kmph
8) 1km - 4:33(4:33/km) 159/165bpm [724b/km] 70cal 13.17/13.84kmph
9) 1km - 5:23(5:23/km) 153/162bpm [824b/km] 74cal 11.15/13.44kmph
10) 1km - 4:53(4:53/km) 163/168bpm [796b/km] 77cal 12.29/13.47kmph
11) 1km - 4:54(4:54/km) 162/173bpm [794b/km] 76cal 12.24/14.18kmph
12) 1km - 4:33(4:33/km) 161/165bpm [733b/km] 70cal 13.17/13.67kmph
13) 1km - 5:07(5:07/km) 157/169bpm [802b/km] 69cal 11.75/14.61kmph
14) 1km - 4:19(4:19/km) 155/168bpm [670b/km] 53cal 13.88/14.48kmph
15) 1km - 4:23(4:23/km) 157/163bpm [688b/km] 61cal 13.69/14.08kmph
16) 1km - 4:53(4:53/km) 158/168bpm [770b/km] 67cal 12.3/14.51kmph
17) 1km - 4:26(4:26/km) 162/169bpm [719b/km] 66cal 13.53/14.61kmph
18) 1km - 4:21(4:21/km) 168/175bpm [730b/km] 70cal 13.81/14.58kmph
19) 1km - 4:34(4:34/km) 165/171bpm [753b/km] 71cal 13.14/15.18kmph
20) 0.42km - 1:48(4:18/km) 162/171bpm [698b/km] 25cal 13.93/14.75kmph

Glorious, crispy walk on the Curragh. Will miss these cold frosty runs. Unless on the off chance Australia has become a frozen tundra since we left..

Split Summary
===
1) 1.61km - 26:49(16:40/km) 72/98bpm [1200b/km] 76cal 42/77rpm 3.6/5.41kmph
2) 1.61km - 21:39(13:27/km) 61/77bpm [821b/km] 31cal 44/71rpm 4.46/6.21kmph
3) 1.6km - 21:20(13:20/km) 63/78bpm [840b/km] 33cal 52/61rpm 4.5/5.41kmph

Split Summary
===
1) 1km - 5:44(5:44/km) 121/134bpm [693b/km] 59cal 10.47/12.39kmph
2) 1km - 4:52(4:52/km) 131/137bpm [638b/km] 57cal 12.33/13.87kmph
3) 1km - 4:59(4:59/km) 137/149bpm [682b/km] 62cal 12.06/14.21kmph
4) 1km - 5:09(5:09/km) 144/150bpm [741b/km] 70cal 11.65/13.37kmph
5) 1km - 4:55(4:55/km) 155/165bpm [762b/km] 74cal 12.2/13.27kmph
6) 1km - 4:38(4:38/km) 162/171bpm [752b/km] 73cal 12.93/13.5kmph
7) 1km - 4:47(4:47/km) 157/165bpm [750b/km] 70cal 12.56/14.04kmph
8) 1km - 4:50(4:50/km) 161/167bpm [778b/km] 75cal 12.41/14.01kmph
9) 1km - 4:37(4:37/km) 158/163bpm [729b/km] 70cal 13/13.2kmph
10) 1km - 4:56(4:56/km) 163/180bpm [803b/km] 76cal 12.18/13.5kmph
11) 1km - 4:42(4:42/km) 183/194bpm [861b/km] 86cal 12.75/13.47kmph
12) 1km - 5:06(5:06/km) 174/183bpm [887b/km] 87cal 11.77/13.44kmph
13) 1km - 4:46(4:46/km) 164/175bpm [782b/km] 70cal 12.59/13.37kmph
14) 1km - 4:46(4:46/km) 172/179bpm [820b/km] 79cal 12.59/13.6kmph
15) 1km - 4:55(4:55/km) 172/182bpm [847b/km] 82cal 12.19/14.14kmph
16) 1km - 5:19(5:19/km) 146/175bpm [775b/km] 72cal 11.3/14.21kmph
17) 1km - 5:13(5:13/km) 146/157bpm [762b/km] 74cal 11.49/12.97kmph
18) 1km - 4:53(4:53/km) 143/152bpm [699b/km] 64cal 12.28/13.17kmph
19) 1km - 5:00(5:00/km) 156/164bpm [779b/km] 75cal 12.01/13.23kmph
20) 1km - 4:58(4:58/km) 168/183bpm [836b/km] 82cal 12.06/13.03kmph
21) 1km - 4:38(4:38/km) 172/177bpm [798b/km] 78cal 12.93/14.04kmph
22) 1km - 4:39(4:39/km) 166/174bpm [772b/km] 75cal 12.91/13.33kmph
23) 1km - 4:34(4:34/km) 170/176bpm [776b/km] 75cal 13.15/13.37kmph
24) 1km - 5:20(5:20/km) 173/186bpm [922b/km] 89cal 11.26/13.33kmph
25) 1km - 4:36(4:36/km) 176/181bpm [809b/km] 79cal 13.06/14.78kmph
26) 1km - 4:54(4:54/km) 179/190bpm [876b/km] 86cal 12.26/14.44kmph
27) 1km - 4:44(4:44/km) 179/188bpm [848b/km] 84cal 12.67/14.51kmph
28) 1km - 4:52(4:52/km) 169/180bpm [822b/km] 73cal 12.33/14.08kmph
29) 1km - 4:48(4:48/km) 134/143bpm [643b/km] 15cal 12.5/13.98kmph
30) 1km - 5:23(5:23/km) 122/131bpm [656b/km] 13cal 11.16/13.74kmph
31) 0.04km - 16(6:40/km) 116/118bpm [773b/km] 9/11.05kmph

Run towards John's place for a catch up coffee, then return. Long run done early for the week, realistically the last long one done in Ireland for a while.

Split Summary
===
1) 1.61km - 26:48(16:39/km) 72/111bpm [1199b/km] 111cal 38/64rpm 3.6/7.83kmph
2) 0km - 4(30:04/km) 72/73bpm [2164b/km] 1.99/0kmph

Split Summary
===
1) 1km - 4:29(4:29/km) 139/149bpm [624b/km] 60cal 13.37/15.92kmph
2) 1km - 4:20(4:20/km) 150/155bpm [651b/km] 65cal 13.82/15.08kmph
3) 1km - 3:41(3:41/km) 146/155bpm [538b/km] 51cal 16.29/18.44kmph
4) 1km - 3:57(3:57/km) 153/158bpm [603b/km] 59cal 15.22/16.29kmph
5) 1km - 3:40(3:40/km) 150/156bpm [551b/km] 53cal 16.34/18.51kmph
6) 1km - 3:39(3:39/km) 150/160bpm [547b/km] 51cal 16.46/19.45kmph
7) 1km - 3:50(3:50/km) 155/166bpm [593b/km] 56cal 15.69/18.17kmph
8) 1km - 5:13(5:13/km) 152/166bpm [793b/km] 72cal 11.49/14.88kmph
9) 1km - 4:53(4:53/km) 151/164bpm [736b/km] 70cal 12.3/13.84kmph
10) 1km - 4:39(4:39/km) 164/168bpm [763b/km] 74cal 12.9/13.77kmph
11) 0.23km - 1:03(4:30/km) 166/172bpm [748b/km] 17cal 13.32/13.84kmph

18.45 with a few easy kms both sides. 43rd Parkrun!

Split Summary
===
1) 1.01km - 5:03(5:00/km) 75cal 12/0kmph

Split Summary
===
1) 1km - 4:47(4:47/km) 142/148bpm [680b/km] 66cal 12.52/13.33kmph
2) 1km - 4:44(4:44/km) 152/169bpm [720b/km] 71cal 12.67/13.98kmph
3) 1km - 4:58(4:58/km) 170/179bpm [845b/km] 83cal 12.07/14.08kmph
4) 1km - 4:06(4:06/km) 162/176bpm [664b/km] 64cal 14.64/15.08kmph
5) 1km - 4:29(4:29/km) 170/176bpm [762b/km] 74cal 13.39/14.71kmph
6) 1km - 4:42(4:42/km) 169/176bpm [795b/km] 77cal 12.75/13.07kmph
7) 1km - 4:41(4:41/km) 164/173bpm [767b/km] 74cal 12.83/13.33kmph
8) 1km - 4:43(4:43/km) 172/179bpm [811b/km] 78cal 12.73/13.37kmph
9) 1km - 4:37(4:37/km) 169/176bpm [781b/km] 76cal 12.97/13.67kmph
10) 1km - 4:48(4:48/km) 164/171bpm [788b/km] 75cal 12.48/14.18kmph
11) 1km - 4:34(4:34/km) 169/181bpm [771b/km] 74cal 13.16/13.91kmph
12) 1km - 4:56(4:56/km) 171/178bpm [844b/km] 82cal 12.15/13.6kmph
13) 1km - 5:01(5:01/km) 166/171bpm [832b/km] 78cal 11.98/13.13kmph
14) 0.01km - 4(5:25/km) 160/161bpm [867b/km] 11.07/12.02kmph

Felt absolutely woeful this morning. Legs completely empty. Struggled to get to even MP, so decision to can the interval sessions planned and did 13 easy ks instead.

Causes: tiredness (baby related sleep disturbance), current URTI, excessively heavy week last week?

Down week planned this week - should be fairly easy to do considering I'll be travelling Ire --> Aus which should take roughly 3 f*ckin days!

Split Summary
===
1) 1km - 5:08(5:08/km) 117/132bpm [600b/km] 48cal 11.69/12.39kmph
2) 1km - 4:42(4:42/km) 116/120bpm [544b/km] 42cal 12.79/13.3kmph
3) 1km - 4:44(4:44/km) 120/124bpm [568b/km] 44cal 12.67/13kmph
4) 1km - 4:50(4:50/km) 122/127bpm [590b/km] 45cal 12.41/12.73kmph
5) 1km - 4:55(4:55/km) 123/129bpm [606b/km] 45cal 12.19/13.23kmph
6) 0.07km - 32(7:26/km) 128/131bpm [952b/km] 5cal 8.07/12.06kmph

Back in Australia. Boy was it warm. Thunder and lightning for my night run which was pretty dramatic.

Split Summary
===
1) 1km - 7:02(7:02/km) 117/137bpm [823b/km] 69cal 8.52/11.15kmph
2) 0.51km - 2:58(5:46/km) 127/134bpm [733b/km] 32cal 10.4/11.89kmph
3) 1km - 4:59(4:59/km) 133/143bpm [663b/km] 60cal 12.03/12.8kmph
4) 1km - 6:51(6:51/km) 138/155bpm [945b/km] 83cal 8.76/12.02kmph
5) 1km - 4:58(4:58/km) 149/155bpm [741b/km] 71cal 12.07/13.3kmph
6) 1km - 4:28(4:28/km) 150/162bpm [670b/km] 63cal 13.44/13.94kmph
7) 1km - 4:33(4:33/km) 156/163bpm [710b/km] 68cal 13.19/13.84kmph
8) 1km - 4:32(4:32/km) 145/160bpm [657b/km] 55cal 13.24/13.37kmph
9) 0.8km - 3:49(4:45/km) 138/144bpm [655b/km] 38cal 12.64/13.94kmph

Family run. Very hot for 7am!

Split Summary
===
1) 1km - 5:02(5:02/km) 112/123bpm [564b/km] 41cal 11.92/13.17kmph
2) 1km - 4:11(4:11/km) 130/136bpm [544b/km] 49cal 14.34/14.71kmph
3) 1km - 4:05(4:05/km) 139/142bpm [567b/km] 54cal 14.71/14.95kmph
4) 1km - 4:10(4:10/km) 139/142bpm [579b/km] 54cal 14.4/14.71kmph
5) 1km - 4:43(4:43/km) 131/141bpm [618b/km] 54cal 12.73/14.28kmph
6) 1km - 4:09(4:09/km) 140/142bpm [582b/km] 54cal 14.44/15.08kmph
7) 1km - 4:08(4:08/km) 143/147bpm [591b/km] 56cal 14.53/14.71kmph
8) 1km - 4:47(4:47/km) 135/143bpm [646b/km] 57cal 12.54/14.75kmph
9) 1km - 4:08(4:08/km) 146/151bpm [602b/km] 56cal 14.54/15.92kmph
10) 1km - 4:07(4:07/km) 154/157bpm [635b/km] 62cal 14.55/15.28kmph
11) 1km - 5:01(5:01/km) 140/157bpm [702b/km] 62cal 11.97/14.61kmph
12) 1km - 4:06(4:06/km) 150/154bpm [614b/km] 58cal 14.66/15.18kmph
13) 1km - 4:05(4:05/km) 156/158bpm [636b/km] 61cal 14.71/15.52kmph
14) 1km - 5:56(5:56/km) 138/156bpm [819b/km] 69cal 10.11/14.85kmph
15) 0.02km - 13(9:44/km) 132/133bpm [1284b/km] 2cal 6.17/8.46kmph

Extraordinarily hot for 8pm. Dripping. Supposed to be MP X 12 but ended up not feeling great so did (2MP + 1E) X 4. Phew. Extra points for getting it done despite heat, jet lag and awful, awful sleep deprivation.

Split Summary
===
1) 1km - 5:15(5:15/km) 107/119bpm [562b/km] 40cal 11.42/13.23kmph
2) 1km - 4:41(4:41/km) 117/121bpm [549b/km] 45cal 12.79/13.17kmph
3) 1km - 5:08(5:08/km) 122/129bpm [627b/km] 54cal 11.67/13.07kmph
4) 1km - 6:34(6:34/km) 127/137bpm [834b/km] 72cal 9.14/12.8kmph
5) 1km - 5:12(5:12/km) 114/123bpm [593b/km] 43cal 11.55/13kmph
6) 1km - 5:22(5:22/km) 116/133bpm [623b/km] 46cal 11.18/13.44kmph
7) 1km - 5:11(5:11/km) 122/135bpm [632b/km] 54cal 11.58/13.3kmph
8) 1km - 4:50(4:50/km) 120/128bpm [580b/km] 43cal 12.42/12.83kmph
9) 1km - 4:51(4:51/km) 123/126bpm [597b/km] 44cal 12.37/13kmph
10) 1km - 4:45(4:45/km) 124/126bpm [589b/km] 45cal 12.63/13.1kmph
11) 1km - 4:47(4:47/km) 124/127bpm [594b/km] 44cal 12.53/12.9kmph
12) 1km - 5:01(5:01/km) 124/134bpm [621b/km] 45cal 11.97/12.77kmph
13) 1km - 5:22(5:22/km) 130/139bpm [698b/km] 55cal 11.18/12.23kmph
14) 1km - 6:08(6:08/km) 125/137bpm [767b/km] 53cal 9.78/12.7kmph
15) 1km - 6:46(6:46/km) 110/127bpm [745b/km] 47cal 8.86/13.5kmph
16) 1km - 4:55(4:55/km) 115/122bpm [566b/km] 35cal 12.19/12.93kmph
17) 1km - 5:03(5:03/km) 120/125bpm [606b/km] 37cal 11.89/12.5kmph
18) 1km - 5:28(5:28/km) 121/135bpm [662b/km] 42cal 10.96/12.36kmph
19) 1km - 5:04(5:04/km) 120/130bpm [609b/km] 40cal 11.83/12.26kmph
20) 1km - 4:59(4:59/km) 125/133bpm [622b/km] 43cal 12.06/12.93kmph
21) 0.03km - 14(8:46/km) 124/127bpm [1087b/km] 2cal 6.84/11.42kmph

Some hills. Rounding off a 60k week. Feeling weak and tired, unsurprisingly. Coughing again. Trying to recover as best a possible with massage gun, decent nutrition and the small matter of a little sleep tonight...(optimistic!)

Split Summary
===
1) 1.61km - 17:46(11:02/km) 81/98bpm [894b/km] 100cal 31/83rpm 5.44/6.11kmph
2) 1.61km - 24:34(15:16/km) 80/104bpm [1221b/km] 115cal 21/78rpm 3.93/6.45kmph
3) 0.01km - 7(12:11/km) 60/61bpm [731b/km] 4.93/4.47kmph

Sweaty walk with Liamy

Split Summary
===
1) 1km - 6:09(6:09/km) 98/116bpm [602b/km] 35cal 9.77/12.19kmph
2) 1km - 4:55(4:55/km) 110/115bpm [541b/km] 36cal 12.2/12.77kmph
3) 1km - 5:18(5:18/km) 117/124bpm [621b/km] 50cal 11.31/12.29kmph
4) 1km - 5:53(5:53/km) 129/135bpm [758b/km] 66cal 10.21/11.08kmph
5) 1km - 5:34(5:34/km) 109/120bpm [607b/km] 43cal 10.78/12.83kmph
6) 1km - 5:02(5:02/km) 113/123bpm [569b/km] 42cal 11.91/12.39kmph
7) 1km - 5:01(5:01/km) 120/124bpm [603b/km] 45cal 11.94/12.26kmph
8) 1km - 5:29(5:29/km) 123/138bpm [674b/km] 52cal 10.95/12.19kmph
9) 0.03km - 16(7:42/km) 113/116bpm [871b/km] 2cal 7.79/9.74kmph

Decision to do less flat racecourse route and more hills (along the beach front) ☀️🌶️🥹

Split Summary
===
1) 1.61km - 18:08(11:16/km) 88/99bpm [992b/km] 99cal 33/66rpm 5.32/6.79kmph
2) 1.61km - 17:31(10:53/km) 88/113bpm [958b/km] 100cal 23/65rpm 5.52/6.48kmph
3) 0.02km - 17(12:22/km) 92/95bpm [1138b/km] 2cal 4.85/5.58kmph

Split Summary
===
1) 1km - 5:31(5:31/km) 105/118bpm [579b/km] 39cal 10.89/12.8kmph
2) 1km - 5:07(5:07/km) 113/115bpm [579b/km] 43cal 11.71/12.97kmph
3) 1km - 5:16(5:16/km) 118/124bpm [621b/km] 49cal 11.4/13.33kmph
4) 1km - 5:53(5:53/km) 127/133bpm [748b/km] 66cal 10.19/11.62kmph
5) 1km - 5:01(5:01/km) 112/121bpm [561b/km] 41cal 11.98/12.5kmph
6) 1km - 5:12(5:12/km) 111/121bpm [577b/km] 43cal 11.55/12.77kmph
7) 1km - 5:02(5:02/km) 115/123bpm [579b/km] 40cal 11.91/12.43kmph
8) 1km - 5:01(5:01/km) 116/121bpm [583b/km] 39cal 11.95/12.33kmph
9) 1km - 5:22(5:22/km) 121/127bpm [650b/km] 48cal 11.17/11.82kmph
10) 1km - 6:05(6:05/km) 114/123bpm [694b/km] 46cal 9.86/12.77kmph
11) 1km - 5:34(5:34/km) 125/134bpm [696b/km] 51cal 10.77/11.96kmph
12) 1km - 5:13(5:13/km) 126/140bpm [658b/km] 51cal 11.49/13.03kmph
13) 1km - 5:38(5:38/km) 125/138bpm [705b/km] 52cal 10.65/12.8kmph
14) 1km - 4:55(4:55/km) 111/115bpm [546b/km] 39cal 12.21/12.77kmph
15) 1km - 5:00(5:00/km) 120/122bpm [600b/km] 38cal 11.99/12.46kmph
16) 1km - 5:16(5:16/km) 124/134bpm [654b/km] 43cal 11.38/12.19kmph
17) 1km - 6:18(6:18/km) 113/123bpm [713b/km] 44cal 9.51/11.79kmph
18) 0.01km - 5(8:01/km) 99/101bpm [794b/km] 7.48/6.58kmph

MID WEEK LONG. WATCH THE RIGHT ANKLE ITS A BIT SORE

Split Summary
===
1) 1.61km - 21:29(13:21/km) 69/83bpm [921b/km] 94cal 10/59rpm 4.49/86.86kmph
2) 0.58km - 7:47(13:21/km) 66/85bpm [881b/km] 34cal 7/56rpm 4.5/4.94kmph

Amalgamated from training entries 21487638 and 21487862

1) 1km - 5:06(5:06/km) 129/141bpm [658b/km] 61cal 11.77/13.07kmph
2) 1km - 4:50(4:50/km) 135/144bpm [653b/km] 62cal 12.41/14.14kmph
3) 1km - 4:55(4:55/km) 143/155bpm [703b/km] 70cal 12.21/13.98kmph
4) 1km - 4:29(4:29/km) 152/159bpm [680b/km] 69cal 13.4/15.48kmph
5) 1km - 4:27(4:27/km) 154/161bpm [685b/km] 69cal 13.49/15.02kmph
6) 0.44km - 3:49(8:39/km) 153/163bpm [1323b/km] 57cal 6.94/14.08kmph
7) 1km - 6:10(6:10/km) 132/145bpm [815b/km] 77cal 9.72/12.9kmph
8) 1km - 5:30(5:30/km) 152/165bpm [836b/km] 83cal 10.92/13.2kmph
9) 1km - 5:12(5:12/km) 156/163bpm [810b/km] 81cal 11.56/13.13kmph
10) 1km - 4:47(4:47/km) 158/165bpm [756b/km] 75cal 12.55/13.87kmph
11) 1km - 5:09(5:09/km) 133/146bpm [686b/km] 49cal 11.64/14.14kmph
12) 1km - 5:17(5:17/km) 121/130bpm [638b/km] 38cal 11.37/12.83kmph
13) 0.79km - 4:13(5:21/km) 132/145bpm [706b/km] 42cal 11.22/12.6kmph

Coffee/brunch run -- met up with James and Mark/Soph -- good coffee, good haloumi burger, good chats. Legs feeling a bit sore but no specific niggles. Dug out super comfy Saucony 12s, nice and padded for tired feet. Might wear for a week or two for easy runs. Sinuses blocked and ongoing cough, probably just still run down from the last week of horrible sleep deprivation.