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slowblonde F40

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Ormeau Runners

About Me
Lost a fair bit of weight a few years ago and took up running in order to keep it off. Was only aiming to be able to run a few miles but it somehow escalated into half marathons and then marathons. My family and friends think I've been cloned as wouldn't have run the length of myself before. Still won't if I'm in heels! Show More...

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Recent Training
22nd Sep	General	4.4mi	53:03
21st Sep	General	4.2mi	45:58
20th Sep	General	6.1mi	1:08:45
19th Sep	General	6.2mi	1:11:57
18th Sep	Long Run	12.2mi	2:20:45

Planned Races
Belfast City Marathon	3rd Oct
EAMS NYE Marathon	31st Dec
Comber 10k	17th Jun

12 Month Benchmarks	Run	Bike
Mile	8:51	6:57
5k	29:39	32:23
5mi	48:22	1:23:12
10k	1:03:35	2:15:06
10mi	1:51:57	0
Half	2:26:26	0

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2021 Targets	Set your targets
Run 1500

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Buddies (11)

Followers (7)

Badges Collected	See available badges
+ 139 others

Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2012	2014	2015	2016	2017	2018	2019	2020	2021
1km	1	8:28 13:38/mi	26.18										8:28 26.18
1mi	4	9:49 9:49/mi	39.99								17:01 22.73	15:44 24.77	9:49 39.99
5km	27	28:32 9:11/mi	48.16		28:32 45.64	29:34 44.15	29:35 44.41	35:02 37.85	34:47 38.59	32:03 42.18	30:20 44.56	29:09 46.70	28:40 48.16	29:45 46.41	30:33 45.52
5mi	8	49:18 9:52/mi	43.50			52:25 40.81	49:18 43.50			55:10 39.77	52:55 41.75		58:40 37.94	56:59 39.35
5.5mi	1	1:03:40 11:35/mi	38.74											1:03:40 38.74
10km	22	58:25 9:24/mi	47.81		59:50 44.65		1:01:11 43.82			1:07:11 40.49	1:04:18 42.53	1:05:04 42.30	1:05:59 42.00	58:25 47.81		1:12:48 38.97
8mi	3	1:35:38 11:57/mi	37.87							1:38:03 36.19		1:47:46 33.35	1:35:38 37.87
8.4mi	1	1:52:16 13:22/mi	33.49								1:52:16 33.49
8.5mi	1	1:56:05 13:39/mi	32.97								1:56:05 32.97
9.5mi	3	1:46:51 11:12/mi	40.20						1:51:32 37.94		1:47:52 39.59	1:46:51 40.20
10mi	2	1:44:57 10:30/mi	42.88				1:44:57 41.95							1:46:37 42.88
12.6mi	1	2:28:02 11:48/mi	38.33								2:28:02 38.33
13.1mi	36	2:09:31 9:53/mi	46.67	2:31:00 38.66	2:22:50 40.88	2:19:33 41.84	2:17:50 42.37				2:29:03 39.82	2:15:02 44.19	2:10:23 46.04	2:09:31 46.67	2:31:01 40.34
15mi	1	2:59:25 11:58/mi	37.88								2:59:25 37.88
15.3mi	1	3:04:55 12:04/mi	37.97									3:04:55 37.97
20mi	4	3:48:07 11:24/mi	41.79										3:52:04 40.77	3:48:07 41.79		3:55:41 40.79
20.6mi	1	4:33:44 13:17/mi	35.14									4:33:44 35.14
21mi	1	4:11:41 11:59/mi	39.47										4:11:41 39.47
26.2mi	5	4:59:21 11:26/mi	42.86		5:31:51 37.05		5:15:56 38.92					5:33:10 37.95	5:02:51 42.04	4:59:21 42.86

Date	Planned Races			Distance
17 Jun	Comber 10k Confirmed			10km
31 Dec	EAMS NYE Marathon Confirmed			26.2mi
3 Oct	Belfast City Marathon Confirmed			26.2mi
2021		Result	WAVA	Distance
13 Aug	EAMS Fri 13th 6hr Challenge SB	3:55:41	45.20	20mi
8 Aug	Feile 10k SB	1:12:48	43.80	10km
2020		Result	WAVA	Distance
15 Mar	EAMS St Patrick’s Day 6 Hour Challenge SB	2:31:01	45.29	13.1mi
14 Mar	Ormeau parkrun SB	30:33	50.27	5km
1 Jan	Ormeau parkrun	35:44	42.97	5km
2019		Result	WAVA	Distance
27 Oct	Dublin Marathon PB	4:59:21	47.29	26.2mi
20 Oct	Centra Run Together 5k	40:52	37.58	5km
6 Oct	Craigavon Lakes 3/4 Marathon PB	3:48:07	46.34	20mi
22 Sep	Belfast Half Marathon	2:20:42	48.61	13.1mi
18 Sep	5k@EASD Barcelona	30:00	51.19	5km
7 Sep	EAMS 100th Marathon Celebration	3:53:48	45.21	20mi
4 Aug	Feile 5 mile run	59:59	41.72	5mi
20 Jul	Killarney Half Marathon PB	2:09:31	52.43	13.1mi
7 Jul	Great Rossa Run	2:30:41	45.06	13.1mi
21 Jun	Comber 10k PB	58:25	53.80	10km
2 Jun	Vhi Women’s Mini Marathon	1:17:00	40.81	10km
1 Jun	Ormeau parkrun SB	29:45	51.29	5km
5 May	Belfast Marathon Relay Leg 5 PB	1:03:40	43.24	5.5mi
27 Apr	Cormac Run 10k	1:01:39	50.98	10km
20 Apr	Ballyliffin 10 Mile Coastal Run SB	1:46:37	48.21	10mi
6 Apr	Omagh Half Marathon	2:15:32	50.10	13.1mi
23 Mar	Larne Half Marathon	2:20:04	48.48	13.1mi
16 Mar	Ormeau Runners 5 mile Trail Race SB	56:59	43.92	5mi
2018		Result	WAVA	Distance
22 Dec	Ormeau parkrun SB	28:40	53.23	5km
28 Oct	Dublin Marathon SB	5:02:51	46.41	26.2mi
20 Oct	GR8 Dundrum Run PB	1:35:38	42.50	8mi
6 Oct	Lusk 20 miles SB	3:52:04	45.23	20mi
23 Sep	Belfast Half Marathon	2:39:51	42.48	13.1mi
8 Sep	EAMS Beast from the East PB	4:11:41	43.79	21mi
12 Aug	The Subway Helping Hearts™ Family 5K fun run	32:15	47.04	5km
28 Jul	Killarney Half Marathon SB	2:10:23	51.73	13.1mi
14 Jul	Donut Run PB	8:28	28.67	1km
29 Jun	Comber 10k SB	1:05:59	47.33	10km
3 Jun	VHI Women’s Mini Marathon	1:21:05	38.52	10km
27 May	Newry City Half Marathon	2:26:26	46.06	13.1mi
7 May	Belfast Marathon Relay SB	58:40	42.39	5mi
5 May	Queen's parkrun	29:45	50.99	5km
22 Apr	Connemarathon Half	2:29:57	44.98	13.1mi
7 Apr	Omagh Half Marathon	2:24:33	46.66	13.1mi
25 Mar	Rabbit Run 1 mile PB	9:49	45.11	1mi
24 Mar	Ormeau parkrun	30:50	49.20	5km
17 Mar	EAMS St Patrick’s Day 6 Hour Challenge	2:38:33	42.54	13.1mi
11 Feb	DUNE halfmarathon	2:28:19	45.48	13.1mi
2017		Result	WAVA	Distance
31 Dec	EAMS B2B Half Marathon Day 2	2:40:14	42.10	13.1mi
30 Dec	EAMS B2B Half Marathon Day 1	2:31:19	44.58	13.1mi
14 Oct	GR8 Dundrum Run SB	1:47:46	37.48	8mi
24 Sep	Berlin Marathon SB	5:33:10	41.91	26.2mi
9 Sep	EAMS 6 Hour Challenge PB	3:04:55	42.66	15.32mi
19 Aug	EAMS Knockagh Challenge PB	4:33:44	39.01	20.6mi
6 Aug	SUBWAY Helping Hearts™ Family 5K fun run SB	29:09	51.77	5km
22 Jul	Killarney Half Marathon SB	2:15:02	49.65	13.1mi
1 Jul	Clontarf Half Marathon	2:34:41	43.35	13.1mi
17 Jun	Comber 10k SB	1:05:04	47.73	10km
10 Jun	Mourne Way Half Marathon	3:08:20	35.60	13.1mi
6 May	Killian Doherty Memorial Run	2:26:00	45.93	13.1mi
1 May	Belfast Marathon Relay PB	1:46:51	45.23	9.54mi
22 Apr	Cormac Run 5k	42:17	35.69	5km
9 Apr	Rabbit Run 1 mile SB	15:44	27.89	1mi
1 Apr	Omagh Half Marathon	2:21:39	47.34	13.1mi
18 Mar	Larne Half Marathon	2:30:46	44.47	13.1mi
4 Mar	Carlingford Half Marathon & 10K	2:29:46	44.77	13.1mi
12 Feb	DUNE halfmarathon	2:28:23	45.19	13.1mi
2016		Result	WAVA	Distance
31 Dec	Lough 5 - Loughmacrory SB	52:55	46.74	5mi
27 Dec	Castlewellan Christmas Cracker PB	1:56:05	37.10	8.5mi
11 Dec	Crossgar Santa 5k race	37:09	40.62	5km
24 Sep	Causeway Coast Half Marathon	3:29:26	32.02	13.1mi
18 Sep	Belfast Half Marathon	2:32:26	43.99	13.1mi
14 Sep	5K@EASD	33:33	44.98	5km
26 Aug	Armagh Marathon Relay PB	2:28:02	43.03	12.55mi
7 Aug	SUBWAY Helping Hearts™ Family 5K fun run, 7 August	33:12	45.24	5km
1 Aug	Crossgar 10k	1:07:02	46.09	10km
24 Jul	Newry & Mourne Women's Mini Marathon SB	1:04:18	48.05	10km
9 Jul	Duleek 15 Mile Race PB	2:59:25	42.56	15mi
15 Jun	Lisburn 10k	1:07:38	45.69	10km
11 Jun	Ormeau parkrun	31:04	48.35	5km
29 May	Rock n Roll Liverpol Mile SB	17:01	25.57	1mi
29 May	Rock ‘n’ Roll Liverpool Half Marathon	2:55:58	37.90	13.1mi
20 May	RUNHER Coastal Challenge 10K	1:06:18	46.60	10km
2 May	Belfast Marathon Relay SB	1:47:52	44.57	9.54mi
20 Apr	Queens 5k - Race Round the River SB	30:20	49.52	5km
3 Apr	Rabbit Run 1 mile	17:03	25.52	1mi
3 Apr	Rabbit Run 5k	33:38	44.66	5km
26 Mar	Omagh Half Marathon SB	2:29:03	44.75	13.1mi
17 Mar	Spar Craic 10k	1:07:30	45.78	10km
20 Feb	Castle Ward Trail Race (Last One Standing) PB	1:52:16	37.70	8.4mi
2015		Result	WAVA	Distance
31 Dec	Lough 5 - Loughmacrory SB	55:10	44.62	5mi
19 Dec	Run Forest Run - Tollymore	1:17:20	39.96	10km
6 Dec	Action on Hearing Loss 5 mile run	56:45	43.37	5mi
28 Nov	Ormeau parkrun SB	32:03	46.87	5km
11 Nov	Run in the Dark Belfast	1:10:49	43.63	10km
7 Nov	Ormeau parkrun	32:45	45.86	5km
31 Oct	Run Forest Run - Minnowburn 10k	1:14:22	41.55	10km
17 Oct	GR8 Dundrum Run SB	1:38:03	40.76	8mi
4 Oct	RunHer Titanic Quarter	1:07:51	45.54	10km
6 Sep	Laganside 10k	1:08:49	44.90	10km
30 Aug	Colour Run Belfast	34:06	43.87	5km
29 Aug	Belfast Mountain Scenic Run and Walk 10k	1:13:10	42.05	10km
26 Jul	Newry & Mourne Women's Mini Marathon SB	1:07:11	45.79	10km
2014		Result	WAVA	Distance
12 Nov	Run in the dark Belfast 5k SB	34:47	43.01	5km
5 May	Belfast Marathon Relay SB	1:51:32	42.71	9.54mi
2012		Result	WAVA	Distance
4 Oct	5k@EASD SB	35:02	42.43	5km
2010		Result	WAVA	Distance
26 Dec	Greencastle 5 PB	49:18	49.15	5mi
25 Sep	Drumragh GFC 10k Run SB	1:01:11	49.70	10km
22 Sep	5k@EASD SB	29:35	50.03	5km
12 Sep	Waterside Half Marathon	2:21:03	46.43	13.1mi
14 Aug	Scott & Gault Memorial 10 mile Road Race PB	1:44:57	47.14	10mi
27 Jun	American Diabetes Association 5k	32:12	45.91	5km
23 May	EMF Half Marathon	2:20:53	46.40	13.1mi
25 Apr	London Marathon SB	5:15:56	42.91	26.2mi
31 Mar	Queens 'Round the river' 5km	29:46	49.66	5km
27 Mar	Omagh Half Marathon SB	2:17:50	47.42	13.1mi
13 Mar	Carmen 10k	1:02:02	48.95	10km
2009		Result	WAVA	Distance
26 Dec	Greencastle 5 mile SB	52:25	46.16	5mi
25 May	Newry City Half Marathon	2:27:31	44.25	13.1mi
1 Apr	Queens 'Round the river' 5km SB	29:34	49.95	5km
21 Mar	Omagh Half Marathon SB	2:19:33	46.77	13.1mi
2008		Result	WAVA	Distance
27 Oct	Dublin Marathon SB	5:31:51	40.81	26.2mi
20 Sep	Dublin Half Marathon SB	2:22:50	45.70	13.1mi
21 Jun	Enniskillen 10k SB	59:50	50.70	10km
1 Jun	RFL PB	28:32	51.75	5km
26 May	Newry City Half Marathon	2:23:46	45.36	13.1mi
29 Mar	Omagh Half	2:28:03	44.05	13.1mi
2007		Result	WAVA	Distance
12 Sep	Glasgow half marathon SB	2:31:00	43.19	13.1mi

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	4	2	11	15	2	0	5	0	6	0	0	0	45
2021	145	125	158	157	159	153	152	208	124	0	0	0	1380
2021	0	0	0	0	0	0	14	0	0	0	0	0	14
2020	0	0	0	0	10	6	2	1	6	4	1	9	38
2020	101	132	154	139	203	160	148	132	104	142	141	101	1660
2020	0	0	0	0	0	0	15	0	0	0	0	0	15
2019	126	77	120	86	121	120	133	159	186	129	5	9	1273
2019	0	0	0	0	0	0	15	0	0	0	0	1	16
2018	80	88	88	85	94	97	112	168	172	147	80	84	1294
2018	0	0	0	0	0	0	0	13	0	0	0	0	13
2017	87	70	79	109	84	83	105	111	105	65	93	102	1092
2017	0	0	0	0	0	0	17	21	0	0	0	0	38
2016	70	60	78	86	68	70	72	78	58	29	69	61	799
2015	0	3	13	30	20	20	42	49	61	62	62	37	400
2014	23	25	35	23	38	22	6	14	3	0	7	0	196
2012	20	20	25	32	75	65	67	55	66	13	1	9	448
2011	90	19	0	31	4	0	0	0	0	2	0	0	146
2011	24	4	0	23	0	0	0	0	0	0	0	0	51
2010	0	0	0	0	4	4	0	0	0	0	0	0	8
2010	57	108	100	104	101	72	45	75	44	48	29	58	842
2010	0	0	0	0	17	0	73	86	0	3	3	0	181
2009	44	58	62	56	84	49	89	27	10	49	42	31	600
2009	0	0	0	0	0	0	0	0	0	0	1	0	1
2008	110	90	142	110	119	115	108	101	149	105	14	0	1164
2007	75	90	71	40	89	64	92	130	82	101	51	63	948

Fri 27th Aug Aug 27	Sat 28th Aug Aug 28	Sun 29th Aug Aug 29	Mon 30th Aug Aug 30	Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2
0mi, 50:17 Cross - Shredding 12.5kg BB for squats Split Summary === 1) 0m - 50:17(0/m) 105/134bpm [INFb/mi] 205cal Add a comment	20mi, 3:47:52 Run - Long Run Miles 13-17 with Deirdre Split Summary === 1) 1m - 11:11(11:11/m) 145/163bpm [1622b/mi] 101cal 2) 1m - 11:40(11:40/m) 147/156bpm [1715b/mi] 103cal 3) 1m - 11:48(11:48/m) 150/157bpm [1769b/mi] 103cal 4) 1m - 11:51(11:51/m) 154/161bpm [1825b/mi] 106cal 5) 1m - 11:19(11:19/m) 152/162bpm [1720b/mi] 98cal 6) 1m - 11:17(11:17/m) 151/159bpm [1703b/mi] 93cal 7) 1m - 11:09(11:09/m) 147/160bpm [1638b/mi] 86cal 8) 1m - 11:10(11:10/m) 148/155bpm [1652b/mi] 86cal 9) 1m - 11:33(11:33/m) 147/154bpm [1699b/mi] 86cal 10) 1m - 11:10(11:10/m) 144/155bpm [1609b/mi] 79cal 11) 1m - 10:50(10:50/m) 144/154bpm [1560b/mi] 76cal 12) 1m - 11:39(11:39/m) 148/156bpm [1724b/mi] 84cal 13) 1m - 11:02(11:02/m) 151/164bpm [1667b/mi] 79cal 14) 1m - 11:30(11:30/m) 153/162bpm [1759b/mi] 89cal 15) 1m - 11:46(11:46/m) 153/162bpm [1800b/mi] 92cal 16) 1m - 11:25(11:25/m) 158/164bpm [1804b/mi] 98cal 17) 1m - 11:10(11:10/m) 161/165bpm [1797b/mi] 93cal 18) 1m - 11:19(11:19/m) 159/164bpm [1799b/mi] 93cal 19) 1m - 11:34(11:34/m) 159/163bpm [1839b/mi] 92cal 20) 1m - 11:29(11:29/m) 161/164bpm [1848b/mi] 96cal 21) 0m - 1(5:43/m) 163/163bpm [932b/mi] 28th Aug 2021, 3:15pm Flatlander wrote: You training for Belfast looks to be continuing to go well, this was another good run. I hope the rest of your plan goes well. 28th Aug 2021, 3:29pm slowblonde wrote: Thanks so muh . Felt good today except for the heat in the last few miles (which won't be an issue on marathon day). Was actually a 20 mile pb so v happy with that 😀 Add a comment	10mi, 1:51:56 Run - Race Pace Split Summary === 1) 1m - 11:11(11:11/m) 139/149bpm [1554b/mi] 95cal 2) 1m - 11:16(11:16/m) 144/151bpm [1621b/mi] 98cal 3) 1m - 11:09(11:09/m) 145/151bpm [1617b/mi] 96cal 4) 1m - 11:15(11:15/m) 147/155bpm [1654b/mi] 94cal 5) 1m - 10:55(10:55/m) 146/153bpm [1595b/mi] 87cal 6) 1m - 11:11(11:11/m) 147/152bpm [1643b/mi] 90cal 7) 1m - 11:10(11:10/m) 143/149bpm [1597b/mi] 82cal 8) 1m - 11:17(11:17/m) 144/155bpm [1626b/mi] 82cal 9) 1m - 11:18(11:18/m) 143/149bpm [1616b/mi] 81cal 10) 1m - 11:13(11:13/m) 144/150bpm [1615b/mi] 83cal 11) 0m - 1(5:48/m) 146/146bpm [847b/mi] Add a comment	0mi, 48:08 Cross - Shredding 12.5kg BB for squats 6kg DB rest Split Summary === 1) 0m - 48:08(0/m) 112/148bpm [INFb/mi] 221cal Add a comment 6.5mi, 1:10:00 Run - General Miles 1-6 with Clodagh Split Summary === 1) 1m - 11:09(11:09/m) 127/140bpm [1416b/mi] 89cal 2) 1m - 10:41(10:41/m) 138/156bpm [1475b/mi] 90cal 3) 1m - 10:59(10:59/m) 150/160bpm [1648b/mi] 101cal 4) 1m - 10:44(10:44/m) 154/172bpm [1654b/mi] 99cal 5) 1m - 10:30(10:30/m) 151/161bpm [1585b/mi] 91cal 6) 1m - 10:35(10:35/m) 157/163bpm [1662b/mi] 98cal 7) 0.51m - 5:21(10:33/m) 145/163bpm [1530b/mi] 41cal Add a comment	5mi, 57:10 Run - General With Deirdre Split Summary === 1) 1m - 11:46(11:46/m) 127/142bpm [1494b/mi] 94cal 2) 1m - 11:25(11:25/m) 136/153bpm [1552b/mi] 95cal 3) 1m - 11:14(11:14/m) 141/156bpm [1585b/mi] 94cal 4) 1m - 11:40(11:40/m) 141/153bpm [1646b/mi] 94cal 5) 1m - 11:03(11:03/m) 143/152bpm [1581b/mi] 90cal 6) 0m - 1(8:52/m) 150/150bpm [1331b/mi] Add a comment	0mi, 51:23 Cross - Shredding Split Summary === 1) 0m - 51:23(0/m) 115/167bpm [INFb/mi] 260cal Add a comment 5.6mi, 58:23 Run - Intervals WU + Pyramid Sprint Intervals Split Summary === 1) 1m - 10:54(10:54/m) 135/153bpm [1472b/mi] 88cal 2) 1m - 10:39(10:39/m) 144/164bpm [1533b/mi] 92cal 3) 1m - 9:56(9:56/m) 162/180bpm [1609b/mi] 101cal 4) 1m - 10:01(10:01/m) 167/177bpm [1672b/mi] 104cal 5) 1m - 10:30(10:30/m) 170/178bpm [1785b/mi] 108cal 6) 0.6m - 6:23(10:41/m) 173/180bpm [1850b/mi] 66cal Add a comment	-
Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5	Mon 6th Sep Sep 6	Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9
0mi, 51:52 Cross - Shredding 12.5kg BB Rest 2x3kg DB Split Summary === 1) 0m - 51:52(0/m) 106/142bpm [INFb/mi] 217cal Add a comment 12mi, 2:14:16 Run - Long Run First 4.5 with Deirdre Last 7.5 with Clodagh Split Summary === 1) 1m - 11:38(11:38/m) 141/156bpm [1641b/mi] 103cal 2) 1m - 11:20(11:20/m) 151/159bpm [1711b/mi] 105cal 3) 1m - 11:07(11:07/m) 147/157bpm [1635b/mi] 96cal 4) 1m - 11:22(11:22/m) 149/158bpm [1694b/mi] 97cal 5) 0.74m - 8:14(11:10/m) 148/157bpm [1653b/mi] 67cal 6) 1m - 11:18(11:18/m) 142/162bpm [1604b/mi] 88cal 7) 1m - 11:07(11:07/m) 145/152bpm [1613b/mi] 88cal 8) 1m - 11:13(11:13/m) 147/157bpm [1650b/mi] 87cal 9) 1m - 10:59(10:59/m) 147/160bpm [1615b/mi] 84cal 10) 1m - 11:09(11:09/m) 153/160bpm [1706b/mi] 95cal 11) 1m - 11:03(11:03/m) 153/160bpm [1691b/mi] 93cal 12) 1m - 10:52(10:52/m) 153/160bpm [1661b/mi] 87cal 13) 0.27m - 2:53(10:40/m) 160/161bpm [1708b/mi] 27cal Add a comment	5mi, 50:51 Run - Treadmill Split Summary === 1) 1m - 9:30(9:30/m) 123/128bpm [1169b/mi] 63cal 2) 1m - 9:33(9:33/m) 125/134bpm [1194b/mi] 60cal 3) 1m - 9:43(9:43/m) 129/135bpm [1253b/mi] 62cal 4) 1m - 9:52(9:52/m) 131/139bpm [1293b/mi] 61cal 5) 1m - 9:50(9:50/m) 131/136bpm [1289b/mi] 57cal 6) 0.26m - 2:22(9:13/m) 132/133bpm [1217b/mi] 13cal Add a comment	6mi, 1:06:06 Run - General 6 with Damien 4 with Deirdre, Aine & Aideen Split Summary === 1) 1m - 10:47(10:47/m) 138/149bpm [1489b/mi] 92cal 2) 1m - 11:20(11:20/m) 146/152bpm [1656b/mi] 101cal 3) 1m - 11:16(11:16/m) 149/157bpm [1678b/mi] 99cal 4) 1m - 11:06(11:06/m) 145/157bpm [1610b/mi] 90cal 5) 1m - 11:22(11:22/m) 150/158bpm [1704b/mi] 98cal 6) 1m - 10:12(10:12/m) 157/164bpm [1602b/mi] 97cal 7) 0m - 2(7:29/m) 164/164bpm [1227b/mi] Add a comment	-	0mi, 50:48 Cross - Shredding Squats 12.5kg BB Split Summary === 1) 0m - 50:48(0/m) 124/159bpm [INFb/mi] 292cal Add a comment 10mi, 1:53:34 Run - Medium Long Run Split Summary === 1) 1m - 10:46(10:46/m) 138/157bpm [1485b/mi] 94cal 2) 1m - 10:50(10:50/m) 155/167bpm [1679b/mi] 103cal 3) 1m - 11:19(11:19/m) 156/162bpm [1766b/mi] 103cal 4) 1m - 11:35(11:35/m) 156/163bpm [1807b/mi] 104cal 5) 1m - 11:19(11:19/m) 157/162bpm [1776b/mi] 102cal 6) 1m - 11:37(11:37/m) 155/160bpm [1800b/mi] 89cal 7) 1m - 11:32(11:32/m) 152/164bpm [1753b/mi] 92cal 8) 1m - 11:56(11:56/m) 151/163bpm [1801b/mi] 91cal 9) 1m - 11:31(11:31/m) 154/157bpm [1775b/mi] 87cal 10) 1m - 11:09(11:09/m) 157/161bpm [1750b/mi] 90cal 11) 0m - 1(9:23/m) 160/160bpm [1501b/mi] Add a comment	0mi, 51:58 Cross - Shredding 12.5kg BB for squats 6kg DB rest Split Summary === 1) 0m - 51:58(0/m) 112/140bpm [INFb/mi] 238cal Add a comment 5mi, 52:28 Run - Treadmill Split Summary === 1) 1m - 11:01(11:01/m) 121/128bpm [1333b/mi] 69cal 2) 1m - 10:31(10:31/m) 130/139bpm [1368b/mi] 71cal 3) 1m - 10:09(10:09/m) 135/140bpm [1371b/mi] 73cal 4) 1m - 10:40(10:40/m) 139/150bpm [1483b/mi] 78cal 5) 1m - 10:05(10:05/m) 140/145bpm [1411b/mi] 73cal 6) 0m - 1(9:09/m) 140/140bpm [1281b/mi] Add a comment	-
Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12	Mon 13th Sep Sep 13	Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16
0mi, 48:48 Cross - Shredding Legs sore, 20 miles tomorrow 6kg DB Split Summary === 1) 0m - 7(0/m) 100/103bpm [INFb/mi] 2) 0m - 48:42(0/m) 106/137bpm [INFb/mi] 202cal Add a comment	0.3mi, 3:00 Run - Warm Down Split Summary === 1) 0.26m - 3:00(11:41/m) 147/154bpm [1718b/mi] 26cal Add a comment 20mi, 3:51:47 Run - Long Run Miles 3-7 with Tracy Miles 12-16 with Deirdre Split Summary === 1) 1m - 11:17(11:17/m) 142/148bpm [1602b/mi] 98cal 2) 1m - 11:38(11:38/m) 147/157bpm [1710b/mi] 104cal 3) 1m - 11:40(11:40/m) 150/159bpm [1751b/mi] 101cal 4) 1m - 11:39(11:39/m) 149/158bpm [1735b/mi] 98cal 5) 1m - 12:11(12:11/m) 149/160bpm [1816b/mi] 104cal 6) 1m - 11:47(11:47/m) 146/159bpm [1721b/mi] 95cal 7) 1m - 11:55(11:55/m) 147/158bpm [1751b/mi] 96cal 8) 1m - 11:43(11:43/m) 142/152bpm [1664b/mi] 95cal 9) 1m - 11:21(11:21/m) 145/160bpm [1646b/mi] 96cal 10) 1m - 10:48(10:48/m) 137/143bpm [1480b/mi] 92cal 11) 1m - 11:06(11:06/m) 142/150bpm [1577b/mi] 95cal 12) 1m - 11:24(11:24/m) 145/153bpm [1653b/mi] 92cal 13) 1m - 11:15(11:15/m) 144/156bpm [1620b/mi] 91cal 14) 1m - 11:55(11:55/m) 146/155bpm [1739b/mi] 95cal 15) 1m - 11:53(11:53/m) 145/150bpm [1724b/mi] 97cal 16) 1m - 11:48(11:48/m) 145/153bpm [1711b/mi] 96cal 17) 1m - 11:52(11:52/m) 145/154bpm [1720b/mi] 97cal 18) 1m - 11:42(11:42/m) 148/158bpm [1733b/mi] 97cal 19) 1m - 11:31(11:31/m) 151/157bpm [1740b/mi] 98cal 20) 1m - 11:19(11:19/m) 155/159bpm [1753b/mi] 100cal 21) 0m - 1(4:31/m) 159/159bpm [718b/mi] Add a comment	10.1mi, 1:56:23 Run - Medium Long Run 1st 4 miles with Clodagh Split Summary === 1) 0.59m - 6:44(11:28/m) 133/153bpm [1526b/mi] 54cal 2) 1m - 11:20(11:20/m) 141/155bpm [1599b/mi] 98cal 3) 1m - 11:36(11:36/m) 142/157bpm [1647b/mi] 101cal 4) 1m - 11:29(11:29/m) 142/151bpm [1632b/mi] 99cal 5) 1m - 11:21(11:21/m) 144/158bpm [1634b/mi] 100cal 6) 1m - 11:17(11:17/m) 156/170bpm [1761b/mi] 102cal 7) 1m - 11:38(11:38/m) 137/153bpm [1595b/mi] 99cal 8) 1m - 11:35(11:35/m) 134/145bpm [1552b/mi] 90cal 9) 1m - 11:53(11:53/m) 144/161bpm [1711b/mi] 95cal 10) 1m - 11:33(11:33/m) 143/159bpm [1652b/mi] 99cal 11) 0.51m - 5:56(11:36/m) 144/153bpm [1671b/mi] 51cal Add a comment	0mi, 49:58 Cross - Shredding Squats 12.5kg BB Split Summary === 1) 0m - 49:58(0/m) 105/153bpm [INFb/mi] 208cal Add a comment 5mi, 58:15 Run - General With Tracy & Deirdre Split Summary === 1) 1m - 11:46(11:46/m) 129/144bpm [1518b/mi] 97cal 2) 1m - 12:15(12:15/m) 138/153bpm [1691b/mi] 106cal 3) 1m - 12:06(12:06/m) 140/152bpm [1693b/mi] 100cal 4) 1m - 11:06(11:06/m) 139/151bpm [1543b/mi] 93cal 5) 1m - 11:01(11:01/m) 146/154bpm [1609b/mi] 99cal 6) 0m - 1(9:31/m) 151/151bpm [1438b/mi] Add a comment	-	0mi, 49:15 Cross - Shredding Squats 12.5kg BB Split Summary === 1) 0m - 49:15(0/m) 123/158bpm [INFb/mi] 296cal Add a comment 4.2mi, 48:10 Run - Hill Work With Ted, Damian & Gemma Split Summary === 1) 1m - 11:21(11:21/m) 125/146bpm [1418b/mi] 95cal 2) 1m - 11:29(11:29/m) 143/159bpm [1643b/mi] 97cal 3) 1m - 11:48(11:48/m) 157/164bpm [1853b/mi] 104cal 4) 1m - 11:52(11:52/m) 160/169bpm [1898b/mi] 104cal 5) 0.16m - 1:40(10:22/m) 149/164bpm [1544b/mi] 12cal Add a comment	5.6mi, 1:35:03 Walk - General With Una Split Summary === 1) 1m - 16:51(16:51/m) 102/125bpm [1719b/mi] 83cal 63/69rpm 2) 1m - 16:52(16:52/m) 120/143bpm [2023b/mi] 92cal 56/78rpm 3) 1m - 16:34(16:34/m) 123/139bpm [2037b/mi] 93cal 53/76rpm 4) 1m - 17:13(17:13/m) 109/124bpm [1876b/mi] 82cal 56/69rpm 5) 1m - 17:19(17:19/m) 110/126bpm [1906b/mi] 85cal 53/69rpm 6) 0.59m - 10:14(17:26/m) 110/128bpm [1918b/mi] 53cal 51/70rpm Add a comment 8mi, 1:34:09 Run - General Miles 2-6 with Deirdre Split Summary === 1) 1m - 11:19(11:19/m) 129/149bpm [1459b/mi] 100cal 2) 1m - 11:50(11:50/m) 140/158bpm [1656b/mi] 98cal 3) 1m - 11:51(11:51/m) 152/159bpm [1801b/mi] 104cal 4) 1m - 11:44(11:44/m) 155/162bpm [1819b/mi] 103cal 5) 1m - 11:50(11:50/m) 158/169bpm [1868b/mi] 96cal 6) 1m - 12:05(12:05/m) 163/172bpm [1969b/mi] 107cal 7) 1m - 11:42(11:42/m) 156/167bpm [1825b/mi] 87cal 8) 1m - 11:48(11:48/m) 158/163bpm [1865b/mi] 101cal 9) 0m - 1(6:20/m) 159/159bpm [1008b/mi] Add a comment
Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19	Mon 20th Sep Sep 20	Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23
0mi, 51:02 Cross - Shredding Split Summary === 1) 0m - 51:02(0/m) 107/145bpm [INFb/mi] 216cal Add a comment	12.2mi, 2:20:45 Run - Long Run Miles 6.5-11.5 with Deirdre Split Summary === 1) 1m - 11:18(11:18/m) 135/146bpm [1525b/mi] 95cal 2) 1m - 11:59(11:59/m) 142/151bpm [1700b/mi] 100cal 3) 1m - 11:29(11:29/m) 147/155bpm [1687b/mi] 100cal 4) 1m - 11:41(11:41/m) 146/154bpm [1707b/mi] 98cal 5) 1m - 11:37(11:37/m) 145/154bpm [1685b/mi] 92cal 6) 1m - 11:29(11:29/m) 145/159bpm [1665b/mi] 92cal 7) 1m - 11:43(11:43/m) 145/163bpm [1699b/mi] 92cal 8) 1m - 11:37(11:37/m) 144/159bpm [1673b/mi] 97cal 9) 1m - 11:51(11:51/m) 149/159bpm [1765b/mi] 100cal 10) 1m - 11:28(11:28/m) 148/156bpm [1696b/mi] 97cal 11) 1m - 11:34(11:34/m) 153/162bpm [1771b/mi] 101cal 12) 1m - 11:27(11:27/m) 152/161bpm [1742b/mi] 97cal 13) 0.15m - 1:32(10:20/m) 153/156bpm [1581b/mi] 12cal Add a comment	6.2mi, 1:11:57 Run - General Virtual VHI Women's Mini Marathon With Eimear, Tracy & Damian Split Summary === 1) 1m - 11:34(11:34/m) 123/149bpm [1422b/mi] 95cal 2) 1m - 11:50(11:50/m) 133/143bpm [1573b/mi] 97cal 3) 1m - 11:39(11:39/m) 141/151bpm [1643b/mi] 99cal 4) 1m - 11:31(11:31/m) 144/154bpm [1659b/mi] 99cal 5) 1m - 11:29(11:29/m) 148/156bpm [1700b/mi] 100cal 6) 1m - 11:33(11:33/m) 148/158bpm [1709b/mi] 98cal 7) 0.22m - 2:21(10:37/m) 157/161bpm [1666b/mi] 23cal Add a comment	6.1mi, 1:08:45 Run - General Split Summary === 1) 1m - 10:45(10:45/m) 129/145bpm [1387b/mi] 91cal 2) 1m - 11:35(11:35/m) 135/146bpm [1565b/mi] 98cal 3) 1m - 11:37(11:37/m) 143/149bpm [1661b/mi] 103cal 4) 1m - 11:28(11:28/m) 147/154bpm [1684b/mi] 101cal 5) 1m - 10:53(10:53/m) 148/156bpm [1610b/mi] 96cal 6) 1m - 11:39(11:39/m) 151/160bpm [1759b/mi] 101cal 7) 0.08m - 49(9:42/m) 151/158bpm [1464b/mi] 7cal Add a comment	4.2mi, 45:58 Run - General Split Summary === 1) 1m - 11:07(11:07/m) 136/147bpm [1513b/mi] 98cal 2) 1m - 11:19(11:19/m) 141/147bpm [1595b/mi] 102cal 3) 1m - 11:03(11:03/m) 145/154bpm [1602b/mi] 100cal 4) 1m - 10:44(10:44/m) 149/156bpm [1600b/mi] 98cal 5) 0.16m - 1:44(10:35/m) 154/157bpm [1630b/mi] 16cal Add a comment	4.4mi, 53:03 Run - General Miles 2-4 with Deirdre & Gemma Split Summary === 1) 1m - 11:00(11:00/m) 135/155bpm [1486b/mi] 99cal 2) 0.1m - 1:08(11:00/m) 141/143bpm [1551b/mi] 10cal 3) 1m - 11:29(11:29/m) 139/157bpm [1597b/mi] 97cal 4) 1m - 12:29(12:29/m) 143/152bpm [1786b/mi] 103cal 5) 1m - 12:59(12:59/m) 145/158bpm [1883b/mi] 102cal 6) 0.32m - 3:57(12:10/m) 142/158bpm [1727b/mi] 30cal Add a comment	-