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ianmcn M50

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Dundee Hawkhill Harriers

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Recent Training
27th Sep	Elliptical	0mi	20:00
27th Sep	Boxing	0mi	30:00
26th Sep	Weights	0mi	35:00
26th Sep	Easy	3.5mi	30:35
25th Sep	Weights	0mi	30:00

12 Month Benchmarks	Run
Mile	7:00
5k	25:06
5mi	43:13
10k	58:14

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Buddies (2)

Badges Collected	See available badges
+ 105 others

Best Times
Best WAVA

Dist	Races	PB	WB	2009	2011	2012	2013	2014	2015	2016	2017	2018	2020
1mi	3	5:00 5:00/mi	80.92				5:13 77.56	5:00 80.92					6:04 69.91
2.3km	1	12:32 8:58/mi	43.79	12:32 43.79
1.4mi	5	11:59 8:34/mi	48.01		12:03 46.30		11:59 47.27	12:21 46.22	11:59 48.01	13:19 43.54
2.3mi	1	17:25 7:34/mi	57.10					17:25 57.10
4km	1	14:58 6:01/mi	72.93							14:58 72.93
2.5mi	3	17:51 7:08/mi	65.02	25:18 43.60							17:51 65.02
2.6mi	1	18:28 7:06/mi	65.36								18:28 65.36
2.7mi	1	19:24 7:11/mi	63.20				19:24 63.20
3mi	2	18:27 6:09/mi	74.38					18:27 74.38
3.1mi	2	20:55 6:45/mi	68.29						20:55 68.29	22:18 64.53
5km	18	18:02 5:48/mi	78.23	18:38 73.57	18:58 72.79		18:05 78.02	18:02 78.23		20:43 69.10	19:29 74.03	22:06 66.25	22:15 66.30
3.2mi	1	20:17 6:20/mi	72.16					20:17 72.16
3.4mi	1	22:19 6:34/mi	69.69					22:19 69.69
3.5mi	1	21:26 6:07/mi	75.81							21:26 75.81
3.5mi	1	22:22 6:19/mi	71.87				22:22 71.87
6km	1	23:34 6:19/mi	71.32				23:34 71.32
3.8mi	1	25:07 6:42/mi	69.31							25:07 69.31
3.8mi	2	22:20 5:53/mi	77.83				22:49 75.08	22:20 77.83
4mi	8	23:27 5:52/mi	75.26	23:27 75.26		30:29 58.73	25:24 71.51		26:51 68.65	28:53 64.29
4.1mi	1	27:13 6:38/mi	70.79							27:13 70.79
4.2mi	6	24:40 5:52/mi	79.39				25:48 74.72	25:56 74.91	24:40 79.39	27:37 71.47
4.2mi	1	26:57 6:22/mi	72.60					26:57 72.60
4.3mi	4	26:15 6:11/mi	73.18		26:15 73.18
4.4mi	2	29:38 6:44/mi	69.23						29:38 69.23	35:13 58.72
4.5mi	6	28:23 6:18/mi	72.51	29:17 67.89	28:52 69.92	28:23 71.66		28:29 72.51
4.7mi	1	32:54 7:00/mi	64.57		32:54 64.57
4.8mi	1	31:47 6:37/mi	69.32				31:47 69.32
4.9mi	3	33:07 6:46/mi	67.91		35:08 63.04		33:07 67.91	33:30 67.66
5mi	8	29:24 5:53/mi	78.67	30:33 72.85				29:43 77.83	29:24 78.67
5.4mi	2	39:26 7:21/mi	60.96		39:26 60.96
5.5mi	2	32:21 5:53/mi	76.84		32:21 76.84
5.8mi	1	37:48 6:31/mi	71.19					37:48 71.19
6mi	2	35:41 5:57/mi	76.77				35:41 76.77
10km	4	38:05 6:08/mi	75.70		38:38 72.86	38:08 73.82			38:05 75.70	41:42 70.27
8mi	2	48:34 6:04/mi	76.37		50:12 72.72		48:34 76.37
15km	1	1:00:36 6:30/mi	71.34				1:00:36 71.34
10mi	3	1:03:35 6:22/mi	74.26	1:08:31 66.24				1:05:45 71.22	1:03:35 74.26
13.1mi	5	1:23:05 6:21/mi	75.16			1:25:22 71.36	1:27:03 70.55		1:23:05 75.16	1:31:43 68.65
26.2mi	3	3:09:04 7:13/mi	69.55			3:16:45 65.20			3:09:04 69.55	3:13:55 68.37

2020		Result	WAVA	Distance
9 May	Scottish Athletics Virtual mile SB	6:04	69.91	1mi
26 Apr	SA virtual 15 min distance challenge race	2 / 0	0.00	0hr
1 Feb	Camperdown parkrun, Dundee SB	22:15	66.30	5km
2018		Result	WAVA	Distance
20 Oct	Camperdown parkrun, Dundee SB	22:06	66.25	5km
2017		Result	WAVA	Distance
10 Mar	Nightmare race 6 coull den PB	17:51	65.02	2.5mi
10 Feb	Nightmare 5 Black rock race 16/17 PB	18:28	65.36	2.6mi
28 Jan	Scottish Masters Cross Country Championships	34:36	67.52	8km
22 Jan	Crombie 5k SB	19:29	74.03	5km
13 Jan	Nightmare Race 4 /17 Motocross Madness	21:00	55.26	2.5mi
2016		Result	WAVA	Distance
16 Dec	Nightmare 3 St Andrews PB	21:26	75.81	3.5mi
25 Nov	Nightmare 2 Coastal trail	28:58	68.14	4.2mi
28 Oct	Nightmare 1 Ladybank PB	25:07	69.31	3.75mi
17 Sep	Splash and Dash beach race PB	27:13	70.79	4.1mi
13 Sep	Heal Riverside 4K PB	14:58	72.93	4km
21 Aug	Forfar 10k SB	41:42	70.27	10km
31 Jul	Tour of Fife Day 5 Monimail Mega Marvel, Letham. SB	35:13	58.72	4.4mi
30 Jul	Tour of Fife Day 4 - Trail Race, Cambo Estate, near Kingsbarns. SB	28:53	64.29	4mi
29 Jul	Tour of Fife - Up Hell Time Trial SB	13:19	43.54	1.4mi
28 Jul	Tour of fife day 2 tarvit hill / trail race SB	22:18	64.53	3.1mi
27 Jul	Tour of Fife Day 1 St Andrews Beach Race SB	27:37	71.47	4.2mi
7 May	Camperdown parkrun, Dundee SB	20:43	69.10	5km
24 Apr	London Marathon SB	3:13:55	68.37	26.2mi
20 Mar	Alloa Half Marathon SB	1:31:43	68.65	13.1mi
2015		Result	WAVA	Distance
2 Aug	Tour of Fife Day 5 Monimail Mega Marvel, Letham. PB	29:38	69.23	4.4mi
1 Aug	Tour of Fife Day 4 - Trail Race, Cambo Estate, near Kingsbarns. SB	26:51	68.65	4mi
31 Jul	Tour of Fife - Up Hell Time Trial SB	11:59	48.01	1.4mi
30 Jul	Tour of fife day 2 tarvit hill / trail race PB	20:55	68.29	3.1mi
29 Jul	Tour of Fife Day 1 St Andrews Beach Race PB	24:40	79.39	4.2mi
26 Jul	The dirty weekend series race 3 - Skull Mountain Trail Race	31:18	74.48	5mi
25 Jul	The dirty weekend series race 2 - Psycho Skwerl Splash	34:54	66.80	5mi
24 Jul	The dirty weekend series race 1 - The Nutcracker	32:52	70.93	5mi
5 Jun	Templeton Trail Race PB	38:05	75.70	10km
26 Apr	London Marathon PB	3:09:04	69.55	26.2mi
5 Apr	Tay Ten PB	1:03:35	74.26	10mi
15 Mar	Alloa Half Marathon PB	1:23:05	75.16	13.1mi
28 Feb	Cupar 5 PB	29:24	78.67	5mi
2014		Result	WAVA	Distance
8 Dec	Tay cycle path torchlit race PB	18:27	74.38	3mi
19 Nov	St Andrews Nightmare -15 PB	20:17	72.16	3.2mi
10 Nov	GAULDRY TORCHLIGHT RACE PB	17:25	57.09	2.3mi
31 Oct	Nightmare Ladybank -15 PB	22:19	69.69	3.4mi
14 Aug	Balmullo Trail Race SB	33:30	67.66	4.9mi
10 Aug	Tour of Fife Day 5 Strathmiglo Trail Race PB	37:48	71.19	5.8mi
9 Aug	Tour of Fife Day 4 Road race PB	22:20	77.83	3.8mi
8 Aug	Tour of Fife - Up Hell Time Trial SB	12:21	46.22	1.4mi
7 Aug	Tour of fife day 2 tarvit hill race	20:38	66.51	3mi
6 Aug	Tour of Fife Day 1 St Andrews Beach Race SB	25:56	74.91	4.2mi
18 Jul	Beveridge Park 5K Series	18:23	77.30	5km
9 Jul	Newburgh PB	26:57	72.60	4.23mi
2 Jul	Brig Bash 5 SB	29:43	77.83	5mi
20 Jun	Beveridge Park 5K Series	18:24	77.23	5km
31 May	Camperdown parkrun #109	19:38	71.86	5km
23 May	Beveridge Park 5K Series PB	18:02	78.23	5km
6 May	Markinch Mile PB	5:00	80.92	1mi
30 Apr	Strathkinness 2 Blebo Race SB	28:29	72.51	4.5mi
25 Apr	Beveridge Park 5K Series	18:08	77.80	5km
19 Apr	Camperdown Parkrun, Dundee	19:17	73.16	5km
16 Apr	St Andrews 5K - Fife Midweek Series	18:52	74.78	5km
6 Apr	Tay Ten SB	1:05:45	71.22	10mi
28 Mar	Nightmare Series Race 6 - Tarvit house trail	20:44	75.34	3.44mi
8 Mar	Camperdown parkrun #97	19:17	73.16	5km
28 Feb	Nightmare Series Race 5 - Coul Den Glenrothes	24:35	63.54	3.44mi
2 Feb	Forfar Multi-Terrain Half Marathon	1:28:41	67.04	12.6mi
25 Jan	Devils burden relay leg 4	38:19	47.40	4mi
15 Jan	Nightmare Series - St Andrews Beach	21:20	73.22	3.44mi
4 Jan	Camperdown parkrun #88	19:34	72.10	5km
2013		Result	WAVA	Distance
13 Dec	Nightmare Series - Black Rock PB	19:24	63.20	2.7mi
22 Nov	Nightmare Series - Ladybank Woods PB	22:22	71.87	3.54mi
25 Oct	Fife Nightmare Series - Kinghorn	29:07	66.21	4.2mi
19 Oct	Camperdown parkrun #75	20:45	67.99	5km
7 Sep	Ben Nevis Race	2:46:43	24.40	14km
29 Aug	Marathon Talk magic mile SB	5:13	77.56	1mi
23 Aug	Beveridge Park 5K Series SB	18:05	78.02	5km
13 Aug	Ceres 8 Mile Road Race PB	48:34	76.37	8mi
8 Aug	Balmullo Trail Race PB	33:07	67.91	4.9mi
4 Aug	Tour of Fife - Skull Mountain SB	25:24	71.51	4mi
3 Aug	Tour of Fife - Chariots of Fire SB	25:48	74.72	4.2mi
2 Aug	Tour of Fife - Up Hell Time Trial PB	11:59	47.27	1.4mi
1 Aug	Tour of Fife - Tarvit Trail Race PB	31:47	69.32	4.8mi
31 Jul	Tour of Fife - Squirrel Twirl	29:52	60.81	4mi
10 Jul	Newburgh Race	26:09	74.59	4.25mi
21 Jun	Black Rock '5' Race	27:28	83.55	5mi
7 Jun	Templeton Trail Race PB	35:41	76.77	6mi
5 Jun	Hill of Tarvit Multi-Terrain Race	36:45	66.43	5.36mi
17 Mar	Errol 6K Fun Run PB	23:34	71.32	6km
24 Feb	Devilla Forest 15k PB	1:00:36	71.34	15km
3 Feb	Forfar Multi-Terrain Half Marathon SB	1:27:03	70.55	13.1mi
1 Jan	Blairgowrie Fun Run SB	22:49	75.08	3.8mi
2012		Result	WAVA	Distance
27 May	Edinburgh Marathon SB	3:16:45	65.20	26.2mi
16 May	Kinnoul Hill Race SB	30:29	58.73	4mi
4 May	Black Rock '5' Race PB	28:23	71.66	4.5mi
2 May	Strathkinness Blebo Race	28:32	71.28	4.5mi
26 Apr	Kinross PTA 10k SB	38:08	73.82	10km
18 Mar	Alloa Half Marathon SB	1:25:22	71.36	13.1mi
5 Feb	Forfar Multi-Terrain Half Marathon	1:31:24	66.65	13.1mi
2011		Result	WAVA	Distance
21 Aug	Forfar 10K SB	38:38	72.86	10km
16 Aug	Ceres 8 Mile Road Race SB	50:12	72.72	8mi
11 Aug	Balmullo Trail Race SB	35:08	63.04	4.9mi
31 Jul	The 'Twisted' Chicken Run PB	32:21	76.84	5.5mi
30 Jul	Chariots of Fire PB	26:15	73.18	4.25mi
29 Jul	Up Hell Time Trial SB	12:03	46.30	1.4mi
28 Jul	Tarvit Trail Race	32:15	59.56	4.25mi
27 Jul	Black Hill Race PB	32:54	64.57	4.7mi
20 Jul	Newburgh 4.23 Race	26:56	71.32	4.25mi
13 Jul	Maddy Moss Hill Race	1:06:05	41.74	9.8km
1 Jul	White Tops Hill Race	51:09	57.57	6.5mi
17 Jun	Templeton Trail Race	35:46	75.40	6mi
1 Jun	Hill of Tarvit Multi-Terrain Race PB	39:26	60.96	5.36mi
18 May	Kinnoull Hill Race	31:17	56.49	6.4km
4 May	Strathkinness Blebocraigs SB	28:52	69.92	4.5mi
27 Apr	Whangie Whizz	33:36	56.40	6.8km
23 Apr	Normans Law Hill Race	36:05	68.36	5.5mi
20 Apr	St Andrews 5K - Fife Midweek Series SB	18:58	72.79	5km
2009		Result	WAVA	Distance
6 Dec	Co-op Jogscotland Christmas Cracker 5k SB	18:38	73.57	5km
1 Nov	Templeton Woods 10M SB	1:08:31	66.24	10mi
2 Aug	The Tour of Fife (Day 5 - Arso Vertitus Trail Race, Falkland) SB	25:18	43.60	2.5mi
1 Aug	The Tour of Fife (Day 4 - Run Forrest Run, Tentsmuir Forest, near Leuchars) SB	30:33	72.85	5mi
31 Jul	The Tour of Fife (Day 3 - Up Hell Time Trial, East Lomond) PB	12:32	43.79	2.25km
30 Jul	The Tour of Fife (Day 2 - 'Chariots of Fire' Beach Race, St Andrews ) PB	23:27	75.26	4mi
29 Jul	The Tour of Fife (Day 1 - The Chicken Run, Strathmiglo)	31:36	70.43	5mi
22 May	Black Rock '5' Race	28:19	70.21	4.5mi
20 May	Kinnoull Hill Race	31:26	55.75	4mi
6 May	Strathkinness Blebo Race SB	29:17	67.89	4.5mi
15 Apr	St Andrews 5K - Fife Midweek Series	18:51	72.21	5km

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	52	28	29	48	33	25	26	30	37	0	0	0	309
2020	62	27	45	81	90	51	52	0	8	22	13	16	467
2019	64	14	34	14	29	44	31	11	34	50	31	6	362
2019	0	0	4	20	0	0	0	0	0	0	0	0	24
2018	65	91	52	10	41	56	33	9	28	33	17	47	482
2017	85	75	37	0	0	22	0	0	9	31	17	0	277
2016	170	114	159	137	107	46	83	73	56	57	96	62	1160
2015	122	137	197	83	118	125	109	76	91	158	107	98	1420
2014	113	113	94	102	114	91	137	84	60	103	111	125	1247
2013	146	121	68	79	127	113	109	124	95	71	125	90	1269
2012	132	121	153	109	145	0	0	0	0	28	88	47	823
2011	146	124	89	34	109	78	102	73	78	100	78	129	1141
2010	76	6	24	28	60	49	66	64	114	103	103	116	809
2009	93	77	111	106	111	81	85	127	39	44	93	42	1007
2008	95	40	27	50	0	8	78	108	93	19	18	26	562
2007	76	66	50	81	117	98	43	113	48	47	62	53	854
2006	13	21	18	46	98	41	21	21	0	17	47	22	365
2005	91	74	70	83	89	98	70	86	119	116	76	50	1022
2004	103	106	133	114	81	39	0	0	21	33	47	40	717
2003	40	40	40	40	40	40	40	40	45	40	40	40	485
2002	20	0	25	0	30	0	20	0	20	0	15	10	140
2001	40	40	80	20	40	30	60	60	60	40	50	50	570
1997	150	120	130	140	70	140	140	80	110	173	0	0	1253
1996	126	80	121	148	123	80	70	150	120	130	60	102	1310
1995	98	98	98	98	98	98	98	98	98	98	108	104	1192
1994	80	80	80	80	90	90	90	90	80	80	70	80	990

Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2	Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5	Mon 6th Sep Sep 6
3.1mi, 26:24 Run - Steady-State Split Summary === 1) 1m - 8:42(8:42/m) 125/137bpm [1088b/mi] 92cal 6.89/7.6mph 2) 1m - 8:19(8:19/m) 136/144bpm [1132b/mi] 95cal 7.21/7.87mph 3) 1m - 8:26(8:26/m) 143/154bpm [1205b/mi] 102cal 7.12/7.78mph 4) 0.11m - 57(8:27/m) 151/153bpm [1277b/mi] 13cal 7.09/7.43mph 5k steady Add a comment	-	2.5mi, 27:05 Run - Easy Split Summary === 1) 1m - 10:44(10:44/m) 105/129bpm [1128b/mi] 77cal 5.59/10.25mph 2) 1m - 12:10(12:10/m) 108/131bpm [1315b/mi] 82cal 4.93/10.35mph 3) 0.49m - 4:10(8:31/m) 126/136bpm [1072b/mi] 40cal 7.05/7.31mph Add a comment	-	-	3.5mi, 30:02 Run - Steady-State Split Summary === 1) 1m - 8:41(8:41/m) 131/150bpm [1138b/mi] 97cal 6.91/7.37mph 2) 1m - 8:27(8:27/m) 147/151bpm [1243b/mi] 112cal 7.09/7.56mph 3) 1m - 8:30(8:30/m) 148/156bpm [1259b/mi] 112cal 7.06/7.37mph 4) 0.53m - 4:23(8:15/m) 155/169bpm [1280b/mi] 59cal 7.27/8.43mph 30 mins with colin Add a comment	0mi, 30:00 Cross - Weights Split Summary === 1) 0m - 30:00(0/m) 184cal Upper Body weights Add a comment
Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9	Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12	Mon 13th Sep Sep 13
3.1mi, 26:21 Run - Steady-State Split Summary === 1) 1m - 8:09(8:09/m) 126/140bpm [1026b/mi] 86cal 7.37/7.95mph 2) 1m - 8:41(8:41/m) 137/150bpm [1190b/mi] 99cal 6.91/7.64mph 3) 1m - 8:39(8:39/m) 144/152bpm [1245b/mi] 105cal 6.94/7.45mph 4) 0.11m - 52(7:43/m) 142/146bpm [1095b/mi] 10cal 7.78/7.64mph Add a comment	-	3.1mi, 29:12 Run - Intervals Split Summary === 1) 0.68m - 6:00(8:47/m) 118/135bpm [1037b/mi] 55cal 6.83/10.02mph 2) 0.21m - 1:54(9:00/m) 129/144bpm [1160b/mi] 19cal 6.67/8.64mph 3) 0.21m - 2:00(9:22/m) 129/146bpm [1207b/mi] 20cal 6.41/9.2mph 4) 0.05m - 57(20:32/m) 124/145bpm [2546b/mi] 9cal 2.92/8.35mph 5) 0.15m - 1:02(6:50/m) 132/147bpm [901b/mi] 10cal 8.79/10.35mph 6) 0.05m - 1:00(20:27/m) 125/147bpm [2556b/mi] 9cal 2.93/8.52mph 7) 0.15m - 1:02(7:01/m) 132/144bpm [927b/mi] 10cal 8.55/10.21mph 8) 0.03m - 58(31:48/m) 124/144bpm [3943b/mi] 8cal 1.89/7.91mph 9) 0.16m - 1:02(6:38/m) 134/150bpm [890b/mi] 10cal 9.03/10.9mph 10) 0.06m - 59(16:25/m) 133/150bpm [2184b/mi] 10cal 3.66/6.72mph 11) 0.15m - 1:01(6:39/m) 142/154bpm [945b/mi] 12cal 9.02/9.66mph 12) 0.04m - 59(22:08/m) 132/154bpm [2921b/mi] 9cal 2.71/8.16mph 13) 0.16m - 1:03(6:23/m) 139/157bpm [887b/mi] 11cal 9.4/10.56mph 14) 0.04m - 56(22:36/m) 135/157bpm [3051b/mi] 9cal 2.66/9.64mph 15) 0.17m - 1:02(6:01/m) 145/161bpm [874b/mi] 12cal 9.96/10.71mph 16) 0.05m - 59(20:46/m) 140/160bpm [2906b/mi] 11cal 2.89/9.68mph 17) 0.16m - 1:01(6:13/m) 143/161bpm [890b/mi] 11cal 9.64/10.69mph 18) 0.05m - 1:05(20:16/m) 134/160bpm [2715b/mi] 10cal 2.96/6.91mph 19) 0.53m - 4:13(8:00/m) 139/147bpm [1113b/mi] 48cal 7.49/8.01mph 10 x 1 min 1 min recv Add a comment	-	3.7mi, 31:30 Run - Steady-State Split Summary === 1) 1m - 8:48(8:48/m) 123/138bpm [1083b/mi] 90cal 6.82/7.31mph 2) 1m - 9:21(9:21/m) 132/144bpm [1235b/mi] 102cal 6.41/6.87mph 3) 1m - 7:51(7:51/m) 137/148bpm [1076b/mi] 88cal 7.64/8.41mph 4) 0.73m - 5:30(7:30/m) 141/145bpm [1058b/mi] 66cal 7.99/8.62mph Add a comment	3.3mi, 33:17 Run - Intervals Split Summary === 1) 0.59m - 6:12(10:34/m) 109/125bpm [1152b/mi] 51cal 5.68/6.53mph 2) 0.39m - 3:00(7:46/m) 127/142bpm [986b/mi] 31cal 7.73/8.2mph 3) 0.16m - 2:00(12:49/m) 114/142bpm [1461b/mi] 15cal 4.68/7.87mph 4) 0.39m - 2:59(7:40/m) 137/146bpm [1049b/mi] 36cal 7.83/8.39mph 5) 0.15m - 1:59(13:06/m) 117/143bpm [1532b/mi] 15cal 4.58/7.08mph 6) 0.4m - 3:00(7:29/m) 141/150bpm [1055b/mi] 38cal 8.02/8.39mph 7) 0.14m - 2:00(14:41/m) 120/150bpm [1762b/mi] 15cal 4.09/8.14mph 8) 0.09m - 30(5:54/m) 142/151bpm [838b/mi] 6cal 10.17/12.08mph 9) 0.05m - 58(21:19/m) 128/150bpm [2728b/mi] 9cal 2.82/10.71mph 10) 0.09m - 34(6:23/m) 128/141bpm [816b/mi] 4cal 9.41/10.96mph 11) 0.04m - 56(22:05/m) 125/142bpm [2761b/mi] 8cal 2.72/10.6mph 12) 0.09m - 34(5:57/m) 129/145bpm [767b/mi] 4cal 10.09/12.48mph 13) 0.04m - 57(21:44/m) 128/145bpm [2783b/mi] 8cal 2.76/10.42mph 14) 0.09m - 33(6:02/m) 131/151bpm [791b/mi] 4cal 9.93/11.37mph 15) 0.05m - 56(20:35/m) 134/151bpm [2757b/mi] 9cal 2.92/10.81mph 16) 0.1m - 34(5:52/m) 137/153bpm [804b/mi] 5cal 10.23/13.38mph 17) 0.08m - 1:56(23:52/m) 121/152bpm [2889b/mi] 15cal 2.51/10.18mph 18) 0.03m - 23(10:49/m) 107/110bpm [1157b/mi] 1cal 5.55/6.32mph 19) 0m - 27(2:12:34/m) 109/111bpm [14450b/mi] 2cal 0.45/6.28mph 20) 0.3m - 2:48(9:10/m) 123/135bpm [1127b/mi] 21cal 6.55/6.87mph 3 x 3min and 5 x 30 sec Add a comment	-
Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16	Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19	Mon 20th Sep Sep 20
-	-	0mi, 55:00 Cross - Weights Split Summary === 1) 0m - 55:00(0/m) 337cal Add a comment	4mi, 36:56 Run - Easy Split Summary === 1) 1m - 8:58(8:58/m) 123/135bpm [1103b/mi] 96cal 6.69/8.12mph 2) 1m - 8:54(8:54/m) 133/140bpm [1184b/mi] 107cal 6.74/7.26mph 3) 1m - 9:21(9:21/m) 133/144bpm [1243b/mi] 103cal 6.42/7.2mph 4) 1m - 9:40(9:40/m) 136/145bpm [1314b/mi] 105cal 6.21/6.87mph 5) 0m - 3(11:15/m) 139/140bpm [1564b/mi] 5.34/5.68mph Downfield golf course Add a comment 0mi, 40:00 Cross - Weights Split Summary === 1) 0m - 40:00(0/m) 245cal Add a comment	3.1mi, 26:36 Run - Steady-State Split Summary === 1) 1m - 8:38(8:38/m) 121/136bpm [1045b/mi] 86cal 6.95/7.43mph 2) 1m - 8:42(8:42/m) 136/147bpm [1183b/mi] 105cal 6.9/7.24mph 3) 1m - 8:23(8:23/m) 151/164bpm [1266b/mi] 117cal 7.15/7.74mph 4) 0.11m - 53(7:59/m) 156/159bpm [1245b/mi] 12cal 7.52/7.45mph Add a comment 0mi, 35:00 Cross - Weights Split Summary === 1) 0m - 35:00(0/m) 214cal Add a comment	3.2mi, 30:00 Run - Intervals Split Summary === 1) 1m - 8:58(8:58/m) 127/141bpm [1138b/mi] 98cal 6.7/7.16mph 2) 0.18m - 1:51(10:26/m) 127/144bpm [1325b/mi] 19cal 5.75/7.87mph 3) 0.06m - 25(6:32/m) 126/137bpm [823b/mi] 3cal 9.18/10.54mph 4) 0.05m - 40(13:51/m) 128/138bpm [1774b/mi] 6cal 4.33/10.04mph 5) 0.06m - 25(6:44/m) 135/143bpm [909b/mi] 4cal 8.91/11.15mph 6) 0.05m - 41(13:59/m) 133/144bpm [1859b/mi] 7cal 4.29/10.16mph 7) 0.06m - 25(6:34/m) 139/151bpm [914b/mi] 4cal 9.13/10.48mph 8) 0.04m - 40(15:52/m) 136/151bpm [2158b/mi] 7cal 3.78/9.39mph 9) 0.06m - 25(6:35/m) 140/147bpm [922b/mi] 4cal 9.11/10.16mph 10) 0.05m - 41(13:17/m) 135/147bpm [1794b/mi] 8cal 4.51/9.04mph 11) 0.06m - 24(6:39/m) 137/150bpm [911b/mi] 4cal 9.02/10.71mph 12) 0.04m - 40(15:24/m) 139/150bpm [2140b/mi] 8cal 3.9/9.62mph 13) 0.06m - 25(6:32/m) 141/152bpm [922b/mi] 4cal 9.18/10.65mph 14) 0.05m - 41(13:46/m) 141/152bpm [1940b/mi] 8cal 4.36/9.12mph 15) 0.06m - 23(6:42/m) 142/150bpm [952b/mi] 4cal 8.95/11.04mph 16) 0.05m - 42(14:01/m) 141/152bpm [1977b/mi] 8cal 4.28/10mph 17) 0.06m - 25(6:35/m) 143/154bpm [943b/mi] 5cal 9.1/10.98mph 18) 0.05m - 41(14:20/m) 143/154bpm [2050b/mi] 8cal 4.19/8.43mph 19) 0.06m - 24(6:30/m) 147/157bpm [955b/mi] 5cal 9.24/10.81mph 20) 0.05m - 40(14:10/m) 145/157bpm [2053b/mi] 8cal 4.24/6.45mph 21) 0.07m - 27(6:46/m) 142/152bpm [961b/mi] 5cal 8.87/10.44mph 22) 0.05m - 38(13:44/m) 143/151bpm [1964b/mi] 8cal 4.37/7.2mph 23) 0.07m - 24(6:13/m) 146/157bpm [907b/mi] 5cal 9.65/11.63mph 24) 0.9m - 7:57(8:50/m) 145/159bpm [1281b/mi] 99cal 6.79/9.64mph 10 x 20 sec - 40 sec recv Add a comment	-
Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25	Sun 26th Sep Sep 26	Mon 27th Sep Sep 27
-	-	-	0mi, 40:00 Cross - Weights Split Summary === 1) 0m - 40:00(0/m) 245cal Add a comment	0mi, 30:00 Cross - Weights Split Summary === 1) 0m - 30:00(0/m) 184cal Add a comment 4.4mi, 40:03 Run - Intervals Split Summary === 1) 0.6m - 5:37(9:22/m) 115/131bpm [1077b/mi] 44cal 6.41/6.8mph 2) 0.04m - 49(22:05/m) 97/112bpm [2142b/mi] 4cal 2.72/3.09mph 3) 0.62m - 4:57(7:56/m) 130/147bpm [1031b/mi] 54cal 7.57/7.85mph 4) 0.16m - 2:00(12:48/m) 120/147bpm [1536b/mi] 17cal 4.69/7.62mph 5) 0.66m - 5:01(7:37/m) 147/157bpm [1118b/mi] 67cal 7.89/8.18mph 6) 0.1m - 2:02(20:31/m) 122/157bpm [2504b/mi] 17cal 2.92/8.12mph 7) 0m - 2(16:17/m) 98/98bpm [1596b/mi] 3.68/2.76mph 8) 0.05m - 25(8:59/m) 109/116bpm [979b/mi] 2cal 6.68/6.68mph 9) 0.65m - 4:58(7:39/m) 151/164bpm [1154b/mi] 66cal 7.85/8.31mph 10) 0.18m - 2:42(15:18/m) 128/163bpm [1959b/mi] 22cal 3.92/7.97mph 11) 0.69m - 4:59(7:15/m) 164/179bpm [1189b/mi] 74cal 8.27/8.91mph 12) 0.07m - 1:25(19:14/m) 130/177bpm [2501b/mi] 11cal 3.12/8.85mph 13) 0.57m - 5:06(8:58/m) 144/158bpm [1291b/mi] 58cal 6.69/7.33mph 4 x 5 mins Add a comment	0mi, 35:00 Cross - Weights Split Summary === 1) 0m - 35:00(0/m) 214cal Add a comment 3.5mi, 30:35 Run - Easy Split Summary === 1) 1m - 9:26(9:26/m) 117/131bpm [1104b/mi] 87cal 6.36/6.74mph 2) 1m - 8:49(8:49/m) 136/143bpm [1198b/mi] 107cal 6.81/7.56mph 3) 1m - 8:33(8:33/m) 145/151bpm [1239b/mi] 113cal 7.02/8.01mph 4) 0.45m - 3:48(8:22/m) 151/153bpm [1263b/mi] 52cal 7.18/7.64mph Recovery run with colin Add a comment	0mi, 20:00 Cross - Elliptical Add a comment 0mi, 30:00 Cross - Boxing Split Summary === 1) 0m - 50:00(0/m) 367cal Add a comment