Walk before work to get some wsw squares

Split Summary
===
1) 1mi - 22:52(22:52/mi) 102/121bpm [2332b/mi] 126cal 56/65rpm 2.62/3.3mph
2) 0.85mi - 18:50(22:15/mi) 102/128bpm [2269b/mi] 84cal 57/64rpm 2.7/4.01mph

Default post night shift run 1 min run walk 50 seconds

Felt ok a bit more lively as i got into the run didnt expect to run that far

Split Summary
===
1) 0.09mi - 1:00(11:32/mi) 124/147bpm [1430b/mi] 7cal 5.2/5.47mph
2) 0.04mi - 50(20:33/mi) 144/154bpm [2959b/mi] 8cal 2.92/5.47mph
3) 0.09mi - 1:00(11:14/mi) 139/152bpm [1561b/mi] 9cal 5.34/5.57mph
4) 0.04mi - 50(19:20/mi) 129/152bpm [2494b/mi] 7cal 3.1/5.34mph
5) 0.08mi - 1:00(12:05/mi) 135/150bpm [1630b/mi] 9cal 4.97/5.53mph
6) 0.04mi - 50(19:10/mi) 135/144bpm [2588b/mi] 7cal 3.13/5.41mph
7) 0.09mi - 1:00(11:17/mi) 136/144bpm [1534b/mi] 9cal 5.32/6.1mph
8) 0.04mi - 50(22:30/mi) 134/141bpm [3015b/mi] 7cal 2.67/5.38mph
9) 0.09mi - 1:00(10:43/mi) 137/148bpm [1469b/mi] 9cal 5.59/5.76mph
10) 0.04mi - 50(19:44/mi) 139/145bpm [2743b/mi] 8cal 3.04/5.7mph
11) 0.09mi - 1:00(10:45/mi) 138/156bpm [1483b/mi] 9cal 5.59/6.18mph
12) 0.04mi - 50(19:36/mi) 145/160bpm [2843b/mi] 8cal 3.06/5.55mph
13) 0.1mi - 1:00(10:16/mi) 135/150bpm [1385b/mi] 9cal 5.85/5.95mph
14) 0.04mi - 50(20:51/mi) 141/156bpm [2940b/mi] 8cal 2.88/5.85mph
15) 0.1mi - 1:00(10:27/mi) 134/149bpm [1401b/mi] 8cal 5.74/6.03mph
16) 0.04mi - 50(20:14/mi) 141/151bpm [2854b/mi] 8cal 2.96/5.63mph
17) 0.1mi - 1:00(10:31/mi) 142/156bpm [1494b/mi] 9cal 5.7/5.74mph
18) 0.04mi - 50(20:41/mi) 142/152bpm [2937b/mi] 8cal 2.9/5.7mph
19) 0.09mi - 1:00(11:11/mi) 141/163bpm [1577b/mi] 9cal 5.36/6.05mph
20) 0.05mi - 50(18:09/mi) 142/153bpm [2577b/mi] 8cal 3.31/5.63mph
21) 0.09mi - 1:00(11:00/mi) 130/157bpm [1431b/mi] 8cal 5.45/5.53mph
22) 0.04mi - 50(19:05/mi) 118/127bpm [2253b/mi] 4cal 3.14/5.53mph
23) 0.09mi - 1:00(10:54/mi) 122/133bpm [1330b/mi] 6cal 5.51/6.03mph
24) 0.05mi - 50(18:29/mi) 121/128bpm [2237b/mi] 5cal 3.25/5.66mph
25) 0.1mi - 1:00(10:15/mi) 119/127bpm [1219b/mi] 6cal 5.86/6.16mph
26) 0.04mi - 50(19:41/mi) 128/134bpm [2520b/mi] 6cal 3.05/6.03mph
27) 0.1mi - 1:00(10:23/mi) 123/133bpm [1278b/mi] 7cal 5.78/5.87mph
28) 0.04mi - 50(18:56/mi) 124/133bpm [2348b/mi] 6cal 3.17/5.87mph
29) 0.09mi - 1:00(10:38/mi) 122/133bpm [1298b/mi] 6cal 5.64/5.74mph
30) 0.04mi - 50(21:21/mi) 123/133bpm [2625b/mi] 6cal 2.81/5.72mph
31) 0.1mi - 1:00(10:07/mi) 124/138bpm [1254b/mi] 6cal 5.93/6.01mph
32) 0.04mi - 50(23:03/mi) 126/138bpm [2905b/mi] 6cal 2.6/6.01mph
33) 0.1mi - 1:00(9:56/mi) 129/142bpm [1282b/mi] 7cal 6.04/6.32mph
34) 0.04mi - 50(20:45/mi) 136/144bpm [2821b/mi] 7cal 2.89/6.12mph
35) 0.1mi - 1:00(9:58/mi) 133/143bpm [1326b/mi] 8cal 6.02/6.43mph
36) 0.04mi - 50(20:24/mi) 137/143bpm [2795b/mi] 7cal 2.94/6.07mph
37) 0.1mi - 1:00(9:51/mi) 136/146bpm [1340b/mi] 8cal 6.09/6.2mph
38) 0.04mi - 50(19:52/mi) 134/145bpm [2661b/mi] 7cal 3.02/6.14mph
39) 0.1mi - 1:00(10:20/mi) 132/144bpm [1363b/mi] 8cal 5.81/6.12mph
40) 0.04mi - 50(19:27/mi) 133/148bpm [2587b/mi] 6cal 3.08/6.03mph
41) 0.1mi - 1:00(10:14/mi) 132/142bpm [1350b/mi] 8cal 5.87/6.16mph
42) 0.04mi - 50(19:48/mi) 134/143bpm [2653b/mi] 7cal 3.03/6.18mph
43) 0.1mi - 1:00(10:26/mi) 131/140bpm [1366b/mi] 8cal 5.75/6.24mph
44) 0.04mi - 50(19:01/mi) 133/143bpm [2529b/mi] 7cal 3.15/5.8mph
45) 0.09mi - 1:00(10:39/mi) 132/143bpm [1405b/mi] 8cal 5.64/6.16mph
46) 0.04mi - 50(18:39/mi) 135/144bpm [2517b/mi] 7cal 3.22/5.74mph
47) 0.09mi - 1:00(10:58/mi) 132/142bpm [1448b/mi] 8cal 5.47/5.72mph
48) 0.05mi - 50(18:17/mi) 135/144bpm [2468b/mi] 7cal 3.28/5.53mph
49) 0.1mi - 1:00(10:14/mi) 131/139bpm [1341b/mi] 7cal 5.86/6.16mph
50) 0.04mi - 50(19:35/mi) 136/143bpm [2664b/mi] 7cal 3.06/6.01mph
51) 0.1mi - 1:00(10:06/mi) 131/142bpm [1324b/mi] 7cal 5.94/6.1mph
52) 0.05mi - 50(17:59/mi) 130/145bpm [2338b/mi] 6cal 3.34/5.97mph
53) 0.09mi - 1:00(10:46/mi) 135/145bpm [1454b/mi] 8cal 5.57/5.97mph
54) 0.04mi - 50(18:46/mi) 143/148bpm [2683b/mi] 8cal 3.2/5.32mph
55) 0.1mi - 1:00(10:31/mi) 135/145bpm [1420b/mi] 8cal 5.7/6.2mph
56) 0.04mi - 50(19:53/mi) 132/145bpm [2625b/mi] 6cal 3.02/6.01mph
57) 0.1mi - 1:00(10:29/mi) 132/146bpm [1384b/mi] 7cal 5.72/6.24mph
58) 0.04mi - 50(20:17/mi) 138/148bpm [2798b/mi] 7cal 2.96/5.85mph
59) 0.09mi - 1:00(10:54/mi) 135/144bpm [1471b/mi] 8cal 5.51/5.82mph
60) 0.04mi - 50(18:50/mi) 141/147bpm [2655b/mi] 7cal 3.19/5.49mph
61) 0.09mi - 1:00(11:05/mi) 133/142bpm [1473b/mi] 7cal 5.42/5.89mph
62) 0.04mi - 50(19:45/mi) 138/145bpm [2725b/mi] 7cal 3.04/5.89mph
63) 0.06mi - 35(10:28/mi) 130/134bpm [1361b/mi] 4cal 5.73/6.01mph

Only about 4 hours sleep after the night shift so feeling tired

RHR 64 up a bit BP actually decent 108/74

Decided to make up a new workout wanting something non stressful but which hopefully benefits me

Km reps but run at easyish pace with 3 minutes recovery. Aiming for 5 did 6 as i wasnt quite home at end of 5.
7:13
7:17 double shoelace malfunction

7:02
7:04
6:43
6:50

Did push it on the final 2 kms as you can see

Split Summary
===
1) 0.62mi - 7:13(11:36/mi) 119/132bpm [1381b/mi] 56cal 5.17/5.47mph
2) 0.14mi - 3:00(20:49/mi) 105/130bpm [2186b/mi] 17cal 2.88/5.45mph
3) 0.62mi - 7:17(11:43/mi) 128/138bpm [1499b/mi] 61cal 5.12/5.99mph
4) 0.15mi - 3:00(20:30/mi) 110/134bpm [2255b/mi] 16cal 2.93/5.57mph
5) 0.62mi - 7:02(11:19/mi) 132/142bpm [1495b/mi] 61cal 5.3/6.24mph
6) 0.15mi - 3:00(20:40/mi) 110/140bpm [2273b/mi] 14cal 2.9/5.03mph
7) 0.62mi - 7:04(11:22/mi) 134/149bpm [1524b/mi] 60cal 5.27/6.24mph
8) 0.15mi - 3:00(20:17/mi) 118/146bpm [2394b/mi] 16cal 2.96/5.22mph
9) 0.62mi - 6:43(10:49/mi) 136/147bpm [1471b/mi] 58cal 5.55/5.97mph
10) 0.15mi - 3:00(20:21/mi) 122/148bpm [2483b/mi] 17cal 2.95/5.66mph
11) 0.62mi - 6:50(10:59/mi) 139/147bpm [1527b/mi] 61cal 5.46/6.28mph
12) 0.09mi - 1:58(21:13/mi) 124/146bpm [2631b/mi] 11cal 2.83/5.61mph

Walk to meet friend for lunch

Split Summary
===
1) 0.76mi - 15:50(20:57/mi) 78/86bpm [1634b/mi] 48cal 57/62rpm 2.87/3.49mph

Walk to physio. Sports massage

Split Summary
===
1) 0.78mi - 16:53(21:46/mi) 87/102bpm [1894b/mi] 63cal 57/62rpm 2.76/3.59mph

Split Summary
===
1) 1mi - 21:58(21:58/mi) 87/103bpm [1911b/mi] 81cal 56/64rpm 2.73/3.65mph
2) 0.08mi - 2:14(28:24/mi) 89/93bpm [2528b/mi] 8cal 57/62rpm 2.11/3.09mph

Split Summary
===
1) 1mi - 22:10(22:10/mi) 97/116bpm [2150b/mi] 107cal 56/64rpm 2.71/3.63mph
2) 0.02mi - 39(27:09/mi) 93/94bpm [2525b/mi] 2cal 58/62rpm 2.21/3.11mph

My infamous out and back workout been hankering on running a mile in that 10:12/10:11 for ages

Almost there

Split Summary
===
1) 0.95mi - 10:12(10:42/mi) 134/146bpm [1434b/mi] 93cal 5.61/5.91mph
2) 1mi - 10:05(10:05/mi) 152/163bpm [1533b/mi] 105cal 5.95/6.45mph
3) 0.01mi - 6(9:26/mi) 160/162bpm [1509b/mi] 6.36/6.47mph

25°
Run walk easy was hot.

Split Summary
===
1) 0.08mi - 1:00(11:55/mi) 91/113bpm [1085b/mi] 4cal 5.03/5.47mph
2) 0.04mi - 50(20:04/mi) 107/110bpm [2147b/mi] 5cal 2.99/5.47mph
3) 0.09mi - 1:00(10:32/mi) 106/115bpm [1117b/mi] 6cal 5.69/6.01mph
4) 0.04mi - 50(22:07/mi) 106/115bpm [2344b/mi] 5cal 2.71/5.66mph
5) 0.1mi - 1:00(10:27/mi) 107/120bpm [1119b/mi] 6cal 5.74/6.14mph
6) 0.05mi - 50(18:16/mi) 116/127bpm [2118b/mi] 6cal 3.29/5.93mph
7) 0.1mi - 1:00(10:19/mi) 113/126bpm [1165b/mi] 7cal 5.82/5.95mph
8) 0.05mi - 50(17:53/mi) 122/128bpm [2182b/mi] 7cal 3.36/5.91mph
9) 0.09mi - 1:00(11:06/mi) 119/133bpm [1322b/mi] 7cal 5.4/5.63mph
10) 0.04mi - 50(21:22/mi) 127/134bpm [2713b/mi] 7cal 2.81/5.63mph
11) 0.09mi - 1:00(10:33/mi) 121/132bpm [1277b/mi] 7cal 5.68/6.14mph
12) 0.05mi - 50(17:28/mi) 127/132bpm [2219b/mi] 7cal 3.43/5.8mph
13) 0.1mi - 1:00(10:13/mi) 118/128bpm [1206b/mi] 7cal 5.87/6.24mph
14) 0.05mi - 50(17:56/mi) 126/131bpm [2259b/mi] 7cal 3.35/5.95mph
15) 0.1mi - 1:00(10:19/mi) 120/131bpm [1238b/mi] 7cal 5.82/5.89mph
16) 0.04mi - 50(18:57/mi) 121/131bpm [2293b/mi] 6cal 3.17/5.82mph
17) 0.09mi - 1:00(10:55/mi) 120/136bpm [1311b/mi] 7cal 5.49/6.01mph
18) 0.05mi - 50(16:35/mi) 125/136bpm [2073b/mi] 7cal 3.62/5.76mph
19) 0.1mi - 1:00(10:30/mi) 118/128bpm [1239b/mi] 7cal 5.71/6.12mph
20) 0.05mi - 50(17:27/mi) 125/130bpm [2181b/mi] 7cal 3.44/6.22mph
21) 0.09mi - 1:00(10:32/mi) 122/136bpm [1285b/mi] 7cal 5.7/7.03mph
22) 0.04mi - 50(19:41/mi) 130/137bpm [2559b/mi] 7cal 3.05/5.43mph
23) 0.1mi - 1:00(10:13/mi) 126/136bpm [1288b/mi] 8cal 5.87/6.14mph
24) 0.04mi - 50(20:43/mi) 134/141bpm [2776b/mi] 7cal 2.9/6.14mph
25) 0.1mi - 1:00(10:12/mi) 124/133bpm [1264b/mi] 8cal 5.89/6.43mph
26) 0.05mi - 50(18:12/mi) 127/135bpm [2311b/mi] 7cal 3.3/5.97mph
27) 0.1mi - 1:00(10:17/mi) 123/134bpm [1265b/mi] 7cal 5.84/6.18mph
28) 0.04mi - 50(20:04/mi) 127/135bpm [2549b/mi] 7cal 2.99/6.18mph
29) 0.1mi - 1:00(10:16/mi) 124/134bpm [1273b/mi] 7cal 5.84/6.62mph
30) 0.05mi - 50(17:53/mi) 130/136bpm [2325b/mi] 7cal 3.36/5.8mph
31) 0.09mi - 1:00(10:33/mi) 129/138bpm [1361b/mi] 8cal 5.68/5.8mph
32) 0.05mi - 50(17:27/mi) 131/140bpm [2287b/mi] 7cal 3.44/5.85mph
33) 0.1mi - 1:00(10:11/mi) 129/137bpm [1313b/mi] 8cal 5.89/6.16mph
34) 0.05mi - 50(16:33/mi) 133/138bpm [2201b/mi] 7cal 3.63/6.16mph
35) 0.1mi - 1:00(10:10/mi) 130/140bpm [1322b/mi] 8cal 5.9/6.32mph
36) 0.04mi - 50(19:40/mi) 137/141bpm [2694b/mi] 7cal 3.05/6.32mph
37) 0.1mi - 1:00(10:22/mi) 133/143bpm [1379b/mi] 8cal 5.78/5.99mph
38) 0.05mi - 50(18:26/mi) 136/144bpm [2507b/mi] 7cal 3.25/5.99mph
39) 0.1mi - 1:00(9:51/mi) 133/142bpm [1311b/mi] 8cal 6.09/6.26mph
40) 0.04mi - 50(19:57/mi) 137/144bpm [2734b/mi] 7cal 3.01/6.26mph
41) 0.1mi - 1:00(10:08/mi) 132/141bpm [1337b/mi] 8cal 5.92/6.22mph
42) 0.04mi - 50(19:05/mi) 136/144bpm [2595b/mi] 7cal 3.15/6.07mph
43) 0.1mi - 1:00(10:07/mi) 134/143bpm [1355b/mi] 8cal 5.93/6.35mph
44) 0.05mi - 50(18:04/mi) 133/144bpm [2403b/mi] 7cal 3.32/6.07mph
45) 0.1mi - 1:00(10:10/mi) 134/145bpm [1362b/mi] 8cal 5.9/6.32mph
46) 0.05mi - 50(18:09/mi) 136/147bpm [2468b/mi] 7cal 3.31/6.05mph
47) 0.1mi - 1:00(10:04/mi) 134/145bpm [1349b/mi] 8cal 5.96/6.39mph
48) 0.04mi - 50(20:54/mi) 140/145bpm [2925b/mi] 8cal 2.87/6.07mph
49) 0.1mi - 1:00(9:41/mi) 132/141bpm [1279b/mi] 8cal 6.19/6.2mph
50) 0.05mi - 50(18:09/mi) 139/142bpm [2524b/mi] 7cal 3.3/6.12mph
51) 0.09mi - 1:00(10:32/mi) 136/147bpm [1433b/mi] 9cal 5.69/6.24mph
52) 0.05mi - 50(17:18/mi) 142/148bpm [2458b/mi] 8cal 3.47/5.95mph
53) 0.1mi - 1:00(10:20/mi) 138/149bpm [1426b/mi] 9cal 5.81/6.55mph
54) 0.05mi - 50(18:09/mi) 146/151bpm [2650b/mi] 8cal 3.31/5.76mph
55) 0.1mi - 1:00(9:42/mi) 139/150bpm [1347b/mi] 9cal 6.19/6.39mph
56) 0.04mi - 50(19:33/mi) 145/152bpm [2834b/mi] 8cal 3.07/6.39mph
57) 0.1mi - 1:00(9:39/mi) 140/150bpm [1351b/mi] 9cal 6.22/6.53mph
58) 0.04mi - 50(19:42/mi) 145/150bpm [2856b/mi] 8cal 3.05/6.39mph
59) 0.1mi - 1:00(10:12/mi) 140/150bpm [1429b/mi] 9cal 5.88/6.22mph
60) 0.04mi - 45(18:28/mi) 148/153bpm [2733b/mi] 7cal 3.25/6.14mph

Run between night shifts well run walk
29° hot

Decided on a 30/30 pattern as so warm

And to paraphrase Bob Geldof I don't run Tuesdays

Split Summary
===
1) 0.05mi - 30(11:06/mi) 103/126bpm [1144b/mi] 2cal 5.4/5.7mph
2) 0.02mi - 30(23:00/mi) 129/134bpm [2967b/mi] 4cal 2.61/5.49mph
3) 0.05mi - 30(11:04/mi) 123/130bpm [1362b/mi] 4cal 5.42/5.97mph
4) 0.03mi - 30(18:04/mi) 122/126bpm [2204b/mi] 4cal 3.32/5.76mph
5) 0.05mi - 30(9:50/mi) 115/122bpm [1130b/mi] 4cal 6.1/6.24mph
6) 0.03mi - 30(17:46/mi) 121/126bpm [2149b/mi] 4cal 3.38/6.2mph
7) 0.05mi - 30(9:23/mi) 116/126bpm [1089b/mi] 4cal 6.39/6.53mph
8) 0.03mi - 30(18:37/mi) 119/124bpm [2216b/mi] 3cal 3.22/6.39mph
9) 0.05mi - 30(9:33/mi) 114/122bpm [1089b/mi] 3cal 6.28/6.28mph
10) 0.03mi - 30(18:01/mi) 119/122bpm [2144b/mi] 3cal 3.33/6.28mph
11) 0.05mi - 30(11:03/mi) 118/126bpm [1303b/mi] 3cal 5.43/5.68mph
12) 0.03mi - 30(17:19/mi) 125/128bpm [2164b/mi] 4cal 3.47/5.74mph
13) 0.05mi - 30(10:46/mi) 125/129bpm [1346b/mi] 4cal 5.57/5.85mph
14) 0.03mi - 30(16:42/mi) 128/130bpm [2137b/mi] 4cal 3.59/5.89mph
15) 0.05mi - 30(10:29/mi) 121/125bpm [1269b/mi] 4cal 5.72/5.99mph
16) 0.03mi - 30(17:34/mi) 125/127bpm [2197b/mi] 4cal 3.41/5.91mph
17) 0.04mi - 30(11:39/mi) 119/128bpm [1385b/mi] 3cal 5.15/5.63mph
18) 0.03mi - 30(18:43/mi) 127/131bpm [2378b/mi] 4cal 3.21/5.32mph
19) 0.05mi - 30(10:00/mi) 123/129bpm [1230b/mi] 4cal 6/6.16mph
20) 0.03mi - 30(19:24/mi) 131/132bpm [2542b/mi] 4cal 3.09/6.07mph
21) 0.05mi - 30(10:36/mi) 125/130bpm [1325b/mi] 4cal 5.66/6.2mph
22) 0.03mi - 30(18:48/mi) 128/131bpm [2405b/mi] 4cal 3.19/5.87mph
23) 0.05mi - 30(10:00/mi) 128/130bpm [1280b/mi] 4cal 6/6.22mph
24) 0.03mi - 30(19:31/mi) 141/171bpm [2753b/mi] 4cal 3.07/6.1mph
25) 0.05mi - 30(10:21/mi) 155/179bpm [1605b/mi] 6cal 5.8/5.93mph
26) 0.03mi - 30(19:09/mi) 132/134bpm [2528b/mi] 4cal 3.13/5.97mph
27) 0.05mi - 30(9:18/mi) 129/134bpm [1200b/mi] 4cal 6.45/6.45mph
28) 0.03mi - 30(19:04/mi) 133/134bpm [2535b/mi] 4cal 3.15/6.45mph
29) 0.05mi - 30(10:27/mi) 130/133bpm [1359b/mi] 4cal 5.74/6.93mph
30) 0.03mi - 30(18:22/mi) 132/135bpm [2424b/mi] 4cal 3.27/5.87mph
31) 0.05mi - 30(10:43/mi) 130/133bpm [1393b/mi] 4cal 5.6/5.82mph
32) 0.03mi - 30(16:59/mi) 126/133bpm [2140b/mi] 4cal 3.53/5.85mph
33) 0.05mi - 30(9:47/mi) 126/132bpm [1234b/mi] 4cal 6.13/6.26mph
34) 0.03mi - 30(18:22/mi) 128/134bpm [2350b/mi] 4cal 3.27/6.3mph
35) 0.04mi - 30(11:10/mi) 125/132bpm [1395b/mi] 4cal 5.38/5.63mph
36) 0.03mi - 30(16:12/mi) 129/136bpm [2091b/mi] 4cal 3.7/5.68mph
37) 0.04mi - 30(11:16/mi) 124/134bpm [1397b/mi] 3cal 5.32/5.7mph
38) 0.03mi - 30(15:56/mi) 134/137bpm [2136b/mi] 4cal 3.76/5.78mph
39) 0.05mi - 30(9:06/mi) 130/132bpm [1184b/mi] 4cal 6.59/6.7mph
40) 0.02mi - 30(21:28/mi) 133/137bpm [2855b/mi] 4cal 2.8/6.74mph
41) 0.05mi - 30(10:39/mi) 132/135bpm [1406b/mi] 4cal 5.63/5.91mph
42) 0.03mi - 30(17:27/mi) 136/138bpm [2373b/mi] 4cal 3.44/5.91mph
43) 0.04mi - 30(11:09/mi) 133/136bpm [1483b/mi] 4cal 5.38/6.07mph
44) 0.02mi - 30(20:46/mi) 130/134bpm [2700b/mi] 4cal 2.89/6.07mph
45) 0.05mi - 30(9:50/mi) 131/135bpm [1288b/mi] 4cal 6.1/6.43mph
46) 0.03mi - 30(19:23/mi) 134/136bpm [2596b/mi] 4cal 3.1/6.39mph
47) 0.05mi - 30(10:17/mi) 133/135bpm [1367b/mi] 4cal 5.84/6.1mph
48) 0.02mi - 30(20:08/mi) 134/138bpm [2698b/mi] 4cal 2.98/6.1mph
49) 0.05mi - 30(9:54/mi) 129/134bpm [1277b/mi] 4cal 6.06/6.43mph
50) 0.03mi - 30(18:40/mi) 133/138bpm [2482b/mi] 4cal 3.21/6.45mph
51) 0.05mi - 30(10:42/mi) 130/136bpm [1390b/mi] 4cal 5.61/5.99mph
52) 0.03mi - 30(16:51/mi) 137/140bpm [2308b/mi] 4cal 3.56/6.2mph
53) 0.05mi - 30(10:14/mi) 136/138bpm [1392b/mi] 4cal 5.86/6.39mph
54) 0.03mi - 30(19:37/mi) 132/139bpm [2590b/mi] 4cal 3.06/6.47mph
55) 0.05mi - 30(10:05/mi) 128/137bpm [1291b/mi] 3cal 5.95/6.45mph
56) 0.03mi - 30(18:38/mi) 137/140bpm [2552b/mi] 4cal 3.22/6.39mph
57) 0.05mi - 30(10:14/mi) 134/136bpm [1372b/mi] 4cal 5.86/6.43mph
58) 0.03mi - 30(18:22/mi) 133/139bpm [2443b/mi] 4cal 3.27/6.26mph
59) 0.05mi - 30(10:46/mi) 136/140bpm [1464b/mi] 4cal 5.57/6.3mph
60) 0.03mi - 30(18:58/mi) 139/142bpm [2637b/mi] 4cal 3.16/5.97mph
61) 0.05mi - 30(10:35/mi) 139/143bpm [1472b/mi] 4cal 5.67/5.95mph
62) 0.03mi - 30(16:18/mi) 143/144bpm [2330b/mi] 4cal 3.68/6.03mph
63) 0.06mi - 30(9:01/mi) 138/142bpm [1245b/mi] 4cal 6.65/6.82mph
64) 0.03mi - 30(19:11/mi) 142/143bpm [2725b/mi] 4cal 3.13/6.74mph
65) 0.05mi - 30(10:28/mi) 140/143bpm [1466b/mi] 4cal 5.73/6.07mph
66) 0.03mi - 30(17:32/mi) 145/147bpm [2542b/mi] 4cal 3.42/6.07mph
67) 0.06mi - 30(8:43/mi) 140/144bpm [1220b/mi] 4cal 6.89/6.91mph
68) 0.03mi - 30(17:39/mi) 143/144bpm [2525b/mi] 4cal 3.4/6.91mph
69) 0.05mi - 30(10:55/mi) 139/144bpm [1518b/mi] 4cal 5.5/6.05mph
70) 0.03mi - 30(16:22/mi) 142/144bpm [2323b/mi] 4cal 3.67/5.82mph
71) 0.05mi - 30(10:08/mi) 140/142bpm [1419b/mi] 4cal 5.92/6.07mph
72) 0.03mi - 30(17:55/mi) 145/147bpm [2598b/mi] 4cal 3.35/6.07mph
73) 0.05mi - 30(10:30/mi) 142/146bpm [1492b/mi] 4cal 5.71/5.85mph
74) 0.03mi - 30(16:29/mi) 143/145bpm [2357b/mi] 4cal 3.64/5.78mph
75) 0.05mi - 30(9:15/mi) 139/142bpm [1285b/mi] 4cal 6.49/6.68mph
76) 0.02mi - 30(20:47/mi) 144/146bpm [2993b/mi] 4cal 2.89/6.64mph
77) 0.05mi - 30(9:28/mi) 140/143bpm [1325b/mi] 4cal 6.34/6.59mph
78) 0.03mi - 30(17:43/mi) 145/147bpm [2569b/mi] 4cal 3.39/6.51mph
79) 0.04mi - 30(11:19/mi) 141/146bpm [1596b/mi] 4cal 5.3/6.32mph
80) 0.03mi - 30(17:53/mi) 137/144bpm [2450b/mi] 4cal 3.36/5.87mph
81) 0.05mi - 30(9:58/mi) 134/144bpm [1334b/mi] 4cal 6.02/6.22mph
82) 0.03mi - 30(19:01/mi) 142/146bpm [2701b/mi] 4cal 3.15/6.14mph
83) 0.05mi - 30(9:53/mi) 134/145bpm [1324b/mi] 4cal 6.07/6.35mph
84) 0.03mi - 30(16:57/mi) 144/145bpm [2441b/mi] 4cal 3.54/6.18mph
85) 0.05mi - 30(10:24/mi) 139/146bpm [1445b/mi] 4cal 5.77/6.22mph
86) 0.03mi - 30(15:35/mi) 140/148bpm [2182b/mi] 4cal 3.85/6.28mph
87) 0.05mi - 30(10:09/mi) 141/152bpm [1431b/mi] 4cal 5.91/6.35mph
88) 0.02mi - 21(18:44/mi) 151/153bpm [2830b/mi] 3cal 3.2/6.18mph

Split Summary
===
1) 0.75mi - 15:22(20:25/mi) 99/127bpm [2022b/mi] 82cal 60/124rpm 2.94/6.14mph

Split Summary
===
1) 1mi - 20:43(20:43/mi) 95/109bpm [1968b/mi] 96cal 57/64rpm 2.9/4.03mph
2) 0.64mi - 13:02(20:22/mi) 105/125bpm [2138b/mi] 70cal 57/62rpm 2.95/3.72mph

Up early was contemplating no running rest of week. The heat gets to me. But went out. Had a few walk breaks but ran most of way

Garmin reckons 21° felt warmer though

Split Summary
===
1) 1mi - 11:50(11:50/mi) 123/149bpm [1456b/mi] 100cal 5.07/5.97mph
2) 1mi - 11:12(11:12/mi) 131/147bpm [1468b/mi] 99cal 5.36/6.07mph
3) 1mi - 11:53(11:53/mi) 145/156bpm [1724b/mi] 119cal 5.05/5.66mph
4) 0.67mi - 7:27(11:02/mi) 153/157bpm [1688b/mi] 79cal 5.44/5.76mph

Split Summary
===
1) 0.58mi - 12:16(21:00/mi) 93/104bpm [1953b/mi] 56cal 58/64rpm 2.86/3.53mph

Split Summary
===
1) 1mi - 22:00(22:00/mi) 104/126bpm [2289b/mi] 126cal 57/63rpm 2.73/3.49mph
2) 0.03mi - 40(21:22/mi) 101/102bpm [2158b/mi] 3cal 60/62rpm 2.81/3.82mph

Split Summary
===
1) 0.27mi - 6:28(24:17/mi) 107/125bpm [2599b/mi] 42cal 59/64rpm 2.47/3.28mph

Split Summary
===
1) 0.73mi - 18:03(24:36/mi) 111/201bpm [2731b/mi] 120cal 58/65rpm 2.44/3.3mph

Split Summary
===
1) 1mi - 21:08(21:08/mi) 102/127bpm [2155b/mi] 114cal 59/68rpm 2.84/4.19mph
2) 1mi - 26:08(26:08/mi) 96/127bpm [2509b/mi] 101cal 59/68rpm 2.3/4.03mph
3) 1mi - 20:15(20:15/mi) 99/107bpm [2005b/mi] 80cal 58/63rpm 2.96/4.34mph
4) 0.67mi - 16:10(24:11/mi) 104/126bpm [2515b/mi] 76cal 59/64rpm 2.48/3.57mph

Split Summary
===
1) 1mi - 26:51(26:51/mi) 94/119bpm [2524b/mi] 120cal 61/70rpm 2.23/4.32mph
2) 1mi - 17:43(17:43/mi) 108/121bpm [1914b/mi] 102cal 63/88rpm 3.39/5.07mph
3) 0.46mi - 9:12(20:01/mi) 114/127bpm [2282b/mi] 57cal 62/68rpm 3/5.45mph

Split Summary
===
1) 1mi - 20:58(20:58/mi) 84/101bpm [1761b/mi] 73cal 58/64rpm 2.86/3.57mph
2) 1mi - 22:40(22:40/mi) 85/118bpm [1927b/mi] 73cal 57/63rpm 2.65/3.21mph
3) 0.13mi - 4:41(37:06/mi) 82/88bpm [3042b/mi] 13cal 58/62rpm 1.62/3.03mph

Split Summary
===
1) 1mi - 20:44(20:44/mi) 108/144bpm [2239b/mi] 126cal 58/72rpm 2.89/4.26mph
2) 0.9mi - 18:39(20:37/mi) 98/127bpm [2020b/mi] 72cal 58/64rpm 2.91/4.32mph

Split Summary
===
1) 1mi - 21:18(21:18/mi) 116/174bpm [2471b/mi] 155cal 57/63rpm 2.82/3.55mph
2) 0.32mi - 6:44(20:52/mi) 116/140bpm [2420b/mi] 42cal 57/62rpm 2.88/3.44mph

Split Summary
===
1) 1mi - 21:09(21:09/mi) 92/119bpm [1946b/mi] 91cal 57/64rpm 2.84/3.55mph
2) 0.05mi - 1:00(20:42/mi) 93/96bpm [1926b/mi] 3cal 58/62rpm 2.9/3.82mph

Split Summary
===
1) 0.57mi - 12:25(21:51/mi) 109/122bpm [2381b/mi] 83cal 56/63rpm 2.75/3.74mph

Between night shifts so an easy on my self run
1 minute run with 50 seconds run nice and easy

Also pleasing 3.14 miles or π

Split Summary
===
1) 0.08mi - 1:00(12:03/mi) 102/132bpm [1230b/mi] 5cal 4.98/5.53mph
2) 0.04mi - 50(19:11/mi) 120/124bpm [2302b/mi] 6cal 3.13/5.24mph
3) 0.09mi - 1:00(11:05/mi) 108/114bpm [1197b/mi] 6cal 5.41/5.93mph
4) 0.04mi - 50(20:44/mi) 114/119bpm [2364b/mi] 6cal 2.89/5.53mph
5) 0.09mi - 1:00(10:49/mi) 108/116bpm [1168b/mi] 6cal 5.55/5.61mph
6) 0.04mi - 50(20:16/mi) 113/116bpm [2290b/mi] 6cal 2.96/5.47mph
7) 0.09mi - 1:00(11:39/mi) 109/116bpm [1269b/mi] 6cal 5.15/5.45mph
8) 0.05mi - 50(17:05/mi) 117/121bpm [1998b/mi] 6cal 3.51/5.41mph
9) 0.08mi - 1:00(12:12/mi) 110/120bpm [1342b/mi] 6cal 4.92/5.26mph
10) 0.05mi - 50(17:02/mi) 117/121bpm [1993b/mi] 6cal 3.52/5.22mph
11) 0.09mi - 1:00(10:50/mi) 109/117bpm [1181b/mi] 6cal 5.54/5.85mph
12) 0.05mi - 50(17:46/mi) 116/119bpm [2062b/mi] 6cal 3.38/5.66mph
13) 0.09mi - 1:00(11:34/mi) 108/119bpm [1250b/mi] 6cal 5.19/5.72mph
14) 0.04mi - 50(20:02/mi) 112/118bpm [2245b/mi] 5cal 2.99/4.53mph
15) 0.09mi - 1:00(11:34/mi) 105/115bpm [1215b/mi] 5cal 5.19/5.59mph
16) 0.04mi - 50(19:59/mi) 115/119bpm [2298b/mi] 5cal 3/5.09mph
17) 0.1mi - 1:00(10:29/mi) 111/121bpm [1164b/mi] 6cal 5.72/5.66mph
18) 0.04mi - 50(20:41/mi) 117/122bpm [2421b/mi] 6cal 2.9/5.66mph
19) 0.09mi - 1:00(10:34/mi) 110/117bpm [1162b/mi] 6cal 5.68/5.82mph
20) 0.04mi - 50(20:32/mi) 113/120bpm [2321b/mi] 5cal 2.92/5.78mph
21) 0.1mi - 1:00(10:12/mi) 110/119bpm [1122b/mi] 5cal 5.88/6.14mph
22) 0.04mi - 50(20:43/mi) 114/120bpm [2361b/mi] 5cal 2.9/5.91mph
23) 0.09mi - 1:00(11:44/mi) 117/130bpm [1372b/mi] 6cal 5.11/5.36mph
24) 0.04mi - 50(22:00/mi) 126/137bpm [2771b/mi] 7cal 2.73/5.24mph
25) 0.07mi - 1:00(13:50/mi) 114/120bpm [1578b/mi] 6cal 4.34/6.2mph
26) 0.04mi - 50(18:51/mi) 115/119bpm [2168b/mi] 5cal 3.18/5.57mph
27) 0.1mi - 1:00(10:23/mi) 111/127bpm [1153b/mi] 5cal 5.78/5.7mph
28) 0.04mi - 50(20:44/mi) 119/128bpm [2467b/mi] 6cal 2.89/5.66mph
29) 0.09mi - 1:00(10:34/mi) 113/124bpm [1195b/mi] 6cal 5.68/5.82mph
30) 0.04mi - 50(20:31/mi) 117/125bpm [2400b/mi] 6cal 2.93/5.59mph
31) 0.09mi - 1:00(10:46/mi) 112/122bpm [1205b/mi] 5cal 5.57/5.76mph
32) 0.04mi - 50(21:14/mi) 117/123bpm [2484b/mi] 5cal 2.83/5.66mph
33) 0.1mi - 1:00(10:19/mi) 114/126bpm [1177b/mi] 5cal 5.81/5.76mph
34) 0.04mi - 50(19:52/mi) 117/126bpm [2325b/mi] 5cal 3.02/5.61mph
35) 0.09mi - 1:00(11:10/mi) 116/125bpm [1296b/mi] 6cal 5.37/5.61mph
36) 0.04mi - 50(20:03/mi) 122/127bpm [2447b/mi] 6cal 2.99/5.41mph
37) 0.1mi - 1:00(10:24/mi) 114/126bpm [1186b/mi] 5cal 5.77/5.76mph
38) 0.04mi - 50(19:00/mi) 118/126bpm [2242b/mi] 6cal 3.16/5.8mph
39) 0.09mi - 1:00(11:00/mi) 116/125bpm [1276b/mi] 6cal 5.46/6.1mph
40) 0.04mi - 50(19:42/mi) 118/126bpm [2325b/mi] 5cal 3.04/5.45mph
41) 0.09mi - 1:00(11:07/mi) 114/126bpm [1267b/mi] 5cal 5.4/5.8mph
42) 0.04mi - 50(19:02/mi) 121/127bpm [2303b/mi] 6cal 3.15/5.43mph
43) 0.09mi - 1:00(10:39/mi) 115/130bpm [1225b/mi] 5cal 5.63/5.93mph
44) 0.04mi - 50(19:43/mi) 124/131bpm [2445b/mi] 6cal 3.04/5.93mph
45) 0.09mi - 1:00(11:20/mi) 119/128bpm [1349b/mi] 6cal 5.29/6.18mph
46) 0.04mi - 50(19:09/mi) 124/130bpm [2375b/mi] 6cal 3.13/5.13mph
47) 0.09mi - 1:00(10:46/mi) 119/125bpm [1282b/mi] 6cal 5.57/6.14mph
48) 0mi - 1(8:42/mi) 125/125bpm [1087b/mi] 6.9/5.66mph

Split Summary
===
1) 0.77mi - 13:27(17:29/mi) 96/122bpm [1678b/mi] 67cal 58/65rpm 3.43/30.68mph

Didnt know what to do today where to go how far even till i went outside and started to run

About ½mile later i thought run a mile walk 5 minutes then another mile. Ahh ok 4 minutes

Finished at bus station. Got bus home sat in the best seat Split Summary
===
1) 1mi - 11:46(11:46/mi) 122/140bpm [1435b/mi] 98cal 5.1/5.49mph
2) 0.2mi - 4:01(20:06/mi) 102/129bpm [2051b/mi] 19cal 2.98/5.51mph
3) 1mi - 11:27(11:27/mi) 127/137bpm [1454b/mi] 98cal 5.24/6.39mph
4) 0.19mi - 4:01(20:45/mi) 108/137bpm [2241b/mi] 17cal 2.89/5.24mph
5) 1mi - 10:59(10:59/mi) 133/149bpm [1460b/mi] 97cal 5.46/6.3mph
6) 0.2mi - 4:01(20:15/mi) 107/131bpm [2166b/mi] 13cal 2.96/5.82mph
7) 1mi - 11:18(11:18/mi) 137/150bpm [1549b/mi] 102cal 5.31/6.01mph
8) 0.2mi - 4:08(20:34/mi) 116/148bpm [2386b/mi] 18cal 2.92/4.38mph
9) 0.1mi - 1:08(11:34/mi) 118/137bpm [1364b/mi] 4cal 5.19/5.59mph

Split Summary
===
1) 1mi - 21:18(21:18/mi) 96/137bpm [2044b/mi] 105cal 57/62rpm 2.82/3.28mph
2) 0.08mi - 1:44(21:17/mi) 100/109bpm [2128b/mi] 8cal 57/59rpm 2.82/3.23mph

Split Summary
===
1) 1mi - 22:13(22:13/mi) 87/111bpm [1933b/mi] 87cal 56/62rpm 2.7/3.23mph
2) 0.91mi - 19:33(21:35/mi) 87/101bpm [1877b/mi] 66cal 57/62rpm 2.78/3.4mph

Split Summary
===
1) 0.25mi - 2:41(10:49/mi) 119/135bpm [1287b/mi] 21cal 5.55/5.74mph
2) 0.1mi - 2:00(19:56/mi) 105/127bpm [2094b/mi] 12cal 3.01/5.78mph
3) 0.25mi - 2:42(10:51/mi) 124/144bpm [1346b/mi] 22cal 5.53/6.26mph
4) 0.09mi - 2:00(21:11/mi) 108/136bpm [2287b/mi] 12cal 2.83/5.38mph
5) 0.25mi - 2:39(10:39/mi) 121/134bpm [1288b/mi] 20cal 5.64/6.03mph
6) 0.1mi - 2:00(19:54/mi) 111/132bpm [2208b/mi] 13cal 3.02/5.63mph
7) 0.25mi - 2:39(10:41/mi) 124/138bpm [1324b/mi] 21cal 5.62/6.05mph
8) 0.1mi - 2:00(19:48/mi) 119/138bpm [2357b/mi] 15cal 3.03/5.49mph
9) 0.25mi - 2:38(10:36/mi) 124/136bpm [1314b/mi] 21cal 5.66/5.99mph
10) 0.1mi - 2:00(19:53/mi) 110/131bpm [2187b/mi] 11cal 3.02/5.68mph
11) 0.25mi - 2:35(10:22/mi) 129/141bpm [1338b/mi] 21cal 5.78/6.07mph
12) 0.1mi - 2:00(20:15/mi) 120/141bpm [2431b/mi] 14cal 2.96/5.74mph
13) 0mi - 0(20:52/mi) 105/105bpm [2191b/mi] 2.87/2.61mph

Split Summary
===
1) 1mi - 20:58(20:58/mi) 86/124bpm [1803b/mi] 81cal 57/123rpm 2.86/3.82mph
2) 0.92mi - 18:23(19:58/mi) 83/91bpm [1658b/mi] 57cal 58/64rpm 3/3.55mph

Split Summary
===
1) 1mi - 11:17(11:17/mi) 126/137bpm [1422b/mi] 102cal 5.31/5.95mph
2) 0.5mi - 5:32(11:04/mi) 133/139bpm [1473b/mi] 53cal 5.42/5.7mph

Split Summary
===
1) 0.55mi - 12:29(22:42/mi) 83/92bpm [1884b/mi] 45cal 56/62rpm 2.64/3.34mph

A run walk as felt a little tired still

Buy better once i finished. Started to rain a bit in last mile buf felt lovely

Split Summary
===
1) 0.15mi - 1:36(10:51/mi) 113/131bpm [1226b/mi] 11cal 5.53/6.07mph
2) 0.06mi - 1:10(20:00/mi) 110/122bpm [2200b/mi] 8cal 3/5.55mph
3) 0.15mi - 1:36(10:23/mi) 113/128bpm [1173b/mi] 11cal 5.78/6.14mph
4) 0.06mi - 1:10(19:26/mi) 115/128bpm [2234b/mi] 9cal 3.09/5.91mph
5) 0.16mi - 1:36(10:18/mi) 115/126bpm [1184b/mi] 11cal 5.83/6.24mph
6) 0.06mi - 1:10(20:48/mi) 118/127bpm [2455b/mi] 9cal 2.88/5.91mph
7) 0.16mi - 1:36(10:17/mi) 114/127bpm [1171b/mi] 11cal 5.84/5.87mph
8) 0.06mi - 1:10(20:40/mi) 117/127bpm [2417b/mi] 9cal 2.9/5.89mph
9) 0.16mi - 1:36(9:51/mi) 118/129bpm [1163b/mi] 12cal 6.09/6.43mph
10) 0.05mi - 1:10(23:08/mi) 118/128bpm [2730b/mi] 9cal 2.59/6.07mph
11) 0.16mi - 1:36(10:17/mi) 118/128bpm [1213b/mi] 11cal 5.84/6.35mph
12) 0.06mi - 1:10(19:35/mi) 114/127bpm [2232b/mi] 8cal 3.06/5.38mph
13) 0.15mi - 1:36(10:28/mi) 121/136bpm [1266b/mi] 12cal 5.73/5.89mph
14) 0.06mi - 1:10(19:26/mi) 126/137bpm [2448b/mi] 10cal 3.09/5.93mph
15) 0.15mi - 1:36(10:26/mi) 121/135bpm [1262b/mi] 12cal 5.75/6.24mph
16) 0.06mi - 1:10(19:58/mi) 126/136bpm [2516b/mi] 10cal 3/5.97mph
17) 0.16mi - 1:36(10:15/mi) 122/136bpm [1251b/mi] 12cal 5.85/6.24mph
18) 0.05mi - 1:10(21:16/mi) 125/137bpm [2657b/mi] 10cal 2.82/5.95mph
19) 0.15mi - 1:36(10:28/mi) 120/134bpm [1256b/mi] 11cal 5.73/6.01mph
20) 0.06mi - 1:10(19:59/mi) 127/138bpm [2538b/mi] 10cal 3/5.61mph
21) 0.15mi - 1:36(10:21/mi) 121/134bpm [1252b/mi] 11cal 5.8/6.16mph
22) 0.06mi - 1:10(21:02/mi) 126/136bpm [2651b/mi] 10cal 2.85/5.78mph
23) 0.17mi - 1:36(9:37/mi) 122/133bpm [1173b/mi] 11cal 6.24/6.47mph
24) 0.06mi - 1:10(19:16/mi) 122/133bpm [2350b/mi] 9cal 3.11/6.41mph
25) 0.15mi - 1:36(10:27/mi) 129/146bpm [1347b/mi] 12cal 5.74/5.97mph
26) 0.06mi - 1:10(20:54/mi) 128/146bpm [2675b/mi] 9cal 2.87/5.8mph
27) 0.15mi - 1:36(10:21/mi) 131/148bpm [1356b/mi] 13cal 5.79/6.16mph
28) 0.06mi - 1:10(20:58/mi) 137/150bpm [2873b/mi] 11cal 2.86/5.8mph
29) 0.15mi - 1:36(10:34/mi) 130/142bpm [1375b/mi] 13cal 5.67/6.26mph
30) 0.05mi - 1:10(21:15/mi) 127/141bpm [2698b/mi] 9cal 2.83/5.7mph
31) 0.16mi - 1:36(10:08/mi) 128/141bpm [1297b/mi] 12cal 5.92/6.39mph
32) 0.06mi - 1:10(19:52/mi) 126/143bpm [2504b/mi] 9cal 3.02/5.8mph
33) 0.16mi - 1:36(9:55/mi) 130/144bpm [1288b/mi] 12cal 6.06/6.43mph
34) 0.06mi - 1:10(19:34/mi) 131/145bpm [2564b/mi] 10cal 3.06/6.39mph
35) 0.16mi - 1:36(10:11/mi) 128/141bpm [1304b/mi] 12cal 5.89/6.32mph
36) 0.06mi - 1:10(18:07/mi) 130/143bpm [2356b/mi] 10cal 3.31/5.95mph
37) 0.16mi - 1:36(10:00/mi) 131/146bpm [1310b/mi] 12cal 6/6.24mph
38) 0.06mi - 1:10(20:19/mi) 132/148bpm [2682b/mi] 10cal 2.95/6.05mph
39) 0.16mi - 1:36(9:48/mi) 134/148bpm [1313b/mi] 13cal 6.12/6.2mph
40) 0.01mi - 3(8:35/mi) 146/146bp
m [1253b/mi] 6.99/6.2mph

Split Summary
===
1) 0.37mi - 7:49(21:23/mi) 93/101bpm [1989b/mi] 37cal 58/62rpm 2.81/3.15mph

Split Summary
===
1) 1mi - 22:08(22:08/mi) 107/174bpm [2368b/mi] 127cal 56/67rpm 2.71/3.49mph
2) 0.86mi - 19:01(22:00/mi) 90/109bpm [1980b/mi] 57cal 57/63rpm 2.73/4.3mph

Split Summary
===
1) 0.37mi - 7:47(20:47/mi) 111/138bpm [2307b/mi] 56cal 57/62rpm 2.89/3.99mph

Split Summary
===
1) 0.14mi - 1:36(11:07/mi) 122/140bpm [1357b/mi] 12cal 5.39/5.8mph
2) 0.06mi - 1:10(19:28/mi) 128/141bpm [2492b/mi] 11cal 3.08/5.59mph
3) 0.15mi - 1:36(10:54/mi) 126/141bpm [1374b/mi] 14cal 5.5/5.78mph
4) 0.06mi - 1:10(19:38/mi) 130/142bpm [2552b/mi] 11cal 3.06/5.45mph
5) 0.15mi - 1:36(10:28/mi) 130/143bpm [1361b/mi] 14cal 5.73/6.26mph
6) 0.06mi - 1:10(20:01/mi) 134/143bpm [2683b/mi] 11cal 3/5.82mph
7) 0.16mi - 1:36(10:12/mi) 133/147bpm [1357b/mi] 14cal 5.88/6.28mph
8) 0.05mi - 1:10(23:27/mi) 136/147bpm [3189b/mi] 11cal 2.56/5.93mph
9) 0.16mi - 1:36(9:46/mi) 127/141bpm [1241b/mi] 14cal 6.14/6.74mph
10) 0.01mi - 16(43:11/mi) 141/142bpm [6089b/mi] 2cal 1.39/6.16mph

Split Summary
===
1) 0.75mi - 15:35(20:47/mi) 110/163bpm [2287b/mi] 103cal 57/62rpm 2.89/4.15mph

Split Summary
===
1) 0.25mi - 2:20(9:19/mi) 131/152bpm [1220b/mi] 20cal 6.44/6.85mph
2) 0.25mi - 2:22(9:27/mi) 154/157bpm [1456b/mi] 26cal 6.35/6.47mph
3) 0.25mi - 2:24(9:38/mi) 157/161bpm [1511b/mi] 27cal 6.23/6.78mph
4) 0.25mi - 2:24(9:37/mi) 160/162bpm [1537b/mi] 28cal 6.24/6.35mph

Split Summary
===
1) 0.09mi - 1:00(10:37/mi) 102/115bpm [1084b/mi] 5cal 5.65/6.07mph
2) 0.05mi - 50(18:16/mi) 117/121bpm [2137b/mi] 7cal 3.29/5.93mph
3) 0.09mi - 1:00(10:44/mi) 115/125bpm [1234b/mi] 7cal 5.59/5.78mph
4) 0.05mi - 50(18:07/mi) 119/126bpm [2155b/mi] 7cal 3.31/5.78mph
5) 0.09mi - 1:00(10:39/mi) 114/126bpm [1215b/mi] 7cal 5.63/5.97mph
6) 0.05mi - 50(18:28/mi) 120/128bpm [2216b/mi] 7cal 3.25/5.89mph
7) 0.1mi - 1:00(10:29/mi) 114/128bpm [1194b/mi] 7cal 5.73/5.91mph
8) 0.04mi - 50(19:09/mi) 122/129bpm [2337b/mi] 7cal 3.13/5.95mph
9) 0.11mi - 1:00(9:12/mi) 108/128bpm [994b/mi] 6cal 6.52/6.87mph
10) 0.04mi - 50(18:38/mi) 121/128bpm [2255b/mi] 7cal 3.22/6.76mph
11) 0mi - 3(16:36/mi) 113/113bpm [1875b/mi] 3.61/3.19mph

Split Summary
===
1) 0.6mi - 12:37(20:59/mi) 90/105bpm [1889b/mi] 54cal 58/62rpm 2.86/3.17mph

Split Summary
===
1) 0.6mi - 14:06(23:27/mi) 104/128bpm [2438b/mi] 88cal 56/62rpm 2.56/2.96mph

Split Summary
===
1) 0.86mi - 18:05(20:56/mi) 103/118bpm [2156b/mi] 106cal 57/62rpm 2.87/3.65mph

Split Summary
===
1) 0.14mi - 1:36(11:18/mi) 120/137bpm [1357b/mi] 13cal 5.31/5.82mph
2) 0.06mi - 1:10(18:51/mi) 120/130bpm [2261b/mi] 10cal 3.18/5.32mph
3) 0.15mi - 1:36(10:41/mi) 119/129bpm [1272b/mi] 13cal 5.61/5.97mph
4) 0.06mi - 1:10(20:40/mi) 119/126bpm [2460b/mi] 9cal 2.9/5.74mph
5) 0.15mi - 1:36(10:28/mi) 121/133bpm [1267b/mi] 13cal 5.73/5.82mph
6) 0.06mi - 1:10(20:18/mi) 120/132bpm [2435b/mi] 9cal 2.96/5.74mph
7) 0.15mi - 1:36(10:35/mi) 119/132bpm [1258b/mi] 12cal 5.67/6.26mph
8) 0.06mi - 1:10(20:24/mi) 118/131bpm [2408b/mi] 9cal 2.94/5.7mph
9) 0.15mi - 1:36(10:25/mi) 119/128bpm [1240b/mi] 12cal 5.76/6.24mph
10) 0.05mi - 1:10(22:11/mi) 118/130bpm [2617b/mi] 9cal 2.71/5.82mph
11) 0.16mi - 1:36(9:46/mi) 121/134bpm [1182b/mi] 12cal 6.14/6.47mph
12) 0mi - 1(5:39/mi) 130/130bpm [734b/mi] 10.63/6.45mph

Split Summary
===
1) 0.35mi - 6:50(19:35/mi) 86/96bpm [1684b/mi] 27cal 60/65rpm 3.06/3.57mph

Split Summary
===
1) 0.59mi - 12:25(21:08/mi) 98/123bpm [2070b/mi] 68cal 58/64rpm 2.84/3.9mph

Split Summary
===
1) 1mi - 22:10(22:10/mi) 95/116bpm [2107b/mi] 106cal 56/62rpm 2.71/3.32mph
2) 0.2mi - 4:08(20:09/mi) 113/115bpm [2277b/mi] 29cal 58/68rpm 2.98/3.74mph

Split Summary
===
1) 0.59mi - 13:03(22:04/mi) 91/115bpm [2009b/mi] 58cal 57/62rpm 2.72/3.59mph

First run since Tuesday. 5 night shifts and not much sleep but þhat was nice nice and refreshing weatherwise

Split Summary
===
1) 0.15mi - 1:36(10:59/mi) 115/138bpm [1264b/mi] 11cal 5.46/5.78mph
2) 0.06mi - 1:10(20:26/mi) 126/139bpm [2574b/mi] 11cal 2.94/5.57mph
3) 0.15mi - 1:36(10:23/mi) 128/142bpm [1329b/mi] 14cal 5.78/6.1mph
4) 0.06mi - 1:10(19:03/mi) 133/144bpm [2533b/mi] 11cal 3.15/5.87mph
5) 0.15mi - 1:36(10:36/mi) 131/143bpm [1389b/mi] 14cal 5.66/6.03mph
6) 0.06mi - 1:10(18:47/mi) 134/147bpm [2518b/mi] 11cal 3.19/5.74mph
7) 0.16mi - 1:36(10:18/mi) 137/149bpm [1410b/mi] 15cal 5.83/6.32mph
8) 0.06mi - 1:10(19:45/mi) 138/150bpm [2725b/mi] 11cal 3.04/5.8mph
9) 0.16mi - 1:36(10:11/mi) 134/145bpm [1364b/mi] 15cal 5.89/6.3mph
10) 0.06mi - 1:10(19:19/mi) 137/147bpm [2646b/mi] 11cal 3.11/5.74mph
11) 0.14mi - 1:36(11:28/mi) 134/146bpm [1537b/mi] 15cal 5.23/5.89mph
12) 0.07mi - 1:10(17:29/mi) 139/145bpm [2430b/mi] 11cal 3.43/5.22mph
13) 0.15mi - 1:36(10:38/mi) 138/147bpm [1467b/mi] 15cal 5.64/6.2mph
14) 0.06mi - 1:10(20:01/mi) 139/149bpm [2783b/mi] 11cal 3/5.82mph
15) 0.16mi - 1:36(10:14/mi) 138/149bpm [1412b/mi] 15cal 5.86/6.32mph
16) 0.05mi - 1:10(22:09/mi) 139/151bpm [3079b/mi] 11cal 2.71/5.91mph
17) 0.15mi - 1:36(10:30/mi) 137/149bpm [1439b/mi] 15cal 5.71/6.39mph
18) 0.06mi - 1:10(20:02/mi) 141/152bpm [2824b/mi] 11cal 3/5.68mph
19) 0.15mi - 1:36(10:45/mi) 138/151bpm [1485b/mi] 15cal 5.58/6.07mph
20) 0.06mi - 1:10(19:11/mi) 138/151bpm [2648b/mi] 11cal 3.13/5.68mph
21) 0.16mi - 1:36(10:07/mi) 138/150bpm [1396b/mi] 15cal 5.93/6.41mph
22) 0.06mi - 1:10(20:04/mi) 143/152bpm [2869b/mi] 12cal 2.99/6.12mph
23) 0.16mi - 1:36(10:14/mi) 140/153bpm [1432b/mi] 15cal 5.87/6.22mph
24) 0.06mi - 1:10(19:03/mi) 142/155bpm [2706b/mi] 11cal 3.15/6.01mph
25) 0.16mi - 1:36(10:18/mi) 143/159bpm [1472b/mi] 15cal 5.83/5.99mph
26) 0.06mi - 1:10(20:56/mi) 148/161bpm [3097b/mi] 12cal 2.87/5.99mph
27) 0.16mi - 1:36(10:14/mi) 146/160bpm [1493b/mi] 16cal 5.87/6.35mph
28) 0.05mi - 1:10(22:07/mi) 149/161bpm [3296b/mi] 12cal 2.71/5.85mph
29) 0.16mi - 1:36(10:16/mi) 148/159bpm [1519b/mi] 16cal 5.85/6.37mph
30) 0.06mi - 1:10(19:42/mi) 147/159bpm [2897b/mi] 12cal 3.04/6.05mph
31) 0.16mi - 1:36(10:05/mi) 143/155bpm [1442b/mi] 15cal 5.95/6.39mph
32) 0.05mi - 1:10(22:24/mi) 143/154bpm [3204b/mi] 12cal 2.68/6.1mph
33) 0.07mi - 44(10:12/mi) 134/141bpm [1368b/mi] 6cal 5.88/6.49mph

Split Summary
===
1) 0.58mi - 10:38(18:28/mi) 106/117bpm [1958b/mi] 70cal 61/69rpm 3.25/4.07mph

Split Summary
===
1) 1mi - 22:42(22:42/mi) 118/150bpm [2679b/mi] 174cal 57/63rpm 2.64/3.86mph
2) 0.19mi - 3:55(21:01/mi) 106/117bpm [2227b/mi] 18cal 56/62rpm 2.86/3.67mph

Split Summary
===
1) 1mi - 21:12(21:12/mi) 123/139bpm [2607b/mi] 180cal 57/65rpm 2.83/3.32mph
2) 0.2mi - 4:12(20:52/mi) 126/134bpm [2630b/mi] 35cal 57/66rpm 2.87/3.9mph

Split Summary
===
1) 0.14mi - 1:36(11:43/mi) 112/129bpm [1313b/mi] 11cal 5.12/5.63mph
2) 0.06mi - 1:10(19:50/mi) 121/129bpm [2400b/mi] 10cal 3.02/5.43mph
3) 0.16mi - 1:36(10:02/mi) 120/132bpm [1204b/mi] 13cal 5.98/6.39mph
4) 0.05mi - 1:10(22:11/mi) 122/132bpm [2707b/mi] 10cal 2.7/5.99mph
5) 0.15mi - 1:36(10:21/mi) 127/143bpm [1315b/mi] 13cal 5.79/6.03mph
6) 0.06mi - 1:10(20:02/mi) 136/146bpm [2724b/mi] 11cal 3/5.97mph
7) 0.15mi - 1:36(10:40/mi) 129/145bpm [1375b/mi] 14cal 5.63/6.03mph
8) 0.06mi - 1:10(20:06/mi) 134/144bpm [2693b/mi] 11cal 2.98/6.03mph
9) 0.15mi - 1:36(10:26/mi) 133/147bpm [1388b/mi] 14cal 5.75/6.12mph
10) 0.06mi - 1:10(19:39/mi) 139/148bpm [2731b/mi] 11cal 3.05/5.95mph
11) 0.16mi - 1:36(10:17/mi) 136/149bpm [1398b/mi] 15cal 5.84/6.22mph
12) 0.06mi - 1:10(19:52/mi) 137/151bpm [2722b/mi] 11cal 3.02/5.72mph
13) 0.14mi - 1:36(11:18/mi) 137/151bpm [1548b/mi] 15cal 5.31/6.2mph
14) 0.06mi - 1:10(19:41/mi) 134/152bpm [2637b/mi] 11cal 3.05/5.99mph
15) 0.15mi - 1:36(10:30/mi) 138/152bpm [1450b/mi] 15cal 5.71/6.07mph
16) 0.06mi - 1:10(21:07/mi) 141/155bpm [2978b/mi] 11cal 2.84/5.93mph
17) 0.15mi - 1:36(10:28/mi) 142/158bpm [1485b/mi] 15cal 5.74/5.91mph
18) 0.05mi - 1:10(21:23/mi) 145/158bpm [3100b/mi] 12cal 2.81/5.82mph
19) 0.16mi - 1:36(9:52/mi) 144/154bpm [1421b/mi] 16cal 6.08/6.66mph
20) 0.05mi - 1:10(21:20/mi) 140/156bpm [2986b/mi] 11cal 2.81/6.35mph
21) 0.13mi - 1:22(10:25/mi) 144/154bpm [1499b/mi] 13cal 5.76/6.05mph