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ascoey
M50 Dorset

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Dorchester RIOT

Races
196
Miles
9696
Miles
6
Miles
141
Miles
810
WAVA
60.58%
Mile
6:47
5k
22:42
5M
39:57
10k
49:02
10M
1:19:47
Half
1:49:27
20M
3:10:55
Mara
4:01:54

About Me
In training for something or other. In need of mental toughness. Show More...

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Recent Blogs
If I don't...	Feb 2022
Podcast ideas	Jan 2021
2020 Highlights? Cat in boxes, obviously	Dec 2020
There's more to this than ballots	Oct 2019

My parkrun
No parkrun selected

Recent Training
26th Sep	General	5mi	54:00
25th Sep	General	2mi	21:25
25th Sep	Strength	0mi	5:00
24th Sep	Race	6.3mi	1:02:41
24th Sep	General	0.6mi	6:40

12 Month Benchmarks	Run
Mile	9:00
5k	30:05
5mi	49:51
10k	1:02:06
10mi	1:50:43
Half	2:28:41

Recent Pictures	Show more

2023 Targets	Set your targets
Run 500 Walk 350

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Followers (2)

Badges Collected	See available badges
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	4					6:47 58.60									9:00 47.51	6:47 6:47/mi	58.60
2.8mi	1				20:57 57.08											20:57 7:37/mi	57.08
5km	110	34:03 39.50	27:33 49.18	24:20 56.09	22:42 60.58	23:08 59.45	23:45 58.78	24:21 57.78	23:28 60.42		25:40 56.11	25:32 56.40	26:58 53.82			22:42 7:18/mi	60.58
5mi	15			43:25 51.99	39:57 56.50			43:05 53.59	43:21 53.67					46:49 51.68		39:57 7:59/mi	56.50
5.3mi	4			52:17 45.59	44:04 54.50											44:04 8:19/mi	54.50
10km	20		1:02:28 45.15	53:46 52.84	49:02 57.94			50:58 57.46	49:31 59.59		55:55 53.60				1:02:32 49.38	49:02 7:53/mi	59.59
11.7km	1					1:01:51 54.84										1:01:51 8:30/mi	54.84
12km	1														1:17:49 47.66	1:17:49 10:26/mi	47.66
10mi	8			1:29:02 52.24	1:24:16 55.56	1:19:47 58.75		1:24:30 56.35	1:29:01 53.91							1:19:47 7:59/mi	58.75
13.1mi	14		2:36:36 39.08		1:50:06 56.47	1:49:27 56.81	1:56:57 54.02	1:50:05 57.39	1:56:37 54.62		2:09:28 50.01		2:16:00 48.41		2:29:50 44.69	1:49:27 8:21/mi	57.39
16mi	2										2:43:57 48.77					2:43:57 10:15/mi	48.77
18mi	1								4:18:00 34.45							4:18:00 14:20/mi	34.45
20mi	5					3:10:55 50.81		3:13:29 50.96	3:34:20 46.39	3:28:56 47.99				3:55:00 44.15		3:10:55 9:33/mi	50.96
33km	2							4:02:22 42.14	3:36:44 47.52							3:36:44 10:34/mi	47.52
21mi	1				3:22:22 50.50											3:22:22 9:38/mi	50.50
26.2mi	7				4:21:50 49.29	4:01:54 53.35		4:29:09 48.76			4:52:39 46.01					4:01:54 9:14/mi	53.35

Date	Planned Races			Distance
19 Nov	Gosport Half Marathon			13.1mi
2023		Result	WAVA	Distance
24 Sep	Round the Lakes Poole 10K	1:02:40	47.81	10km
1 Sep	September Virtual Mile SB	9:00	48.08	1mi
1 Jul	July Virtual Mile	9:31	45.11	1mi
16 Apr	Marnhull 12 PB	1:17:49	46.30	12km
10 Apr	Yeovil Easter Bunny 10K SB	1:02:32	47.51	10km
26 Mar	Yeovil Half Marathon SB	2:29:50	43.37	13.1mi
2022		Result	WAVA	Distance
22 May	May 5 SB	46:49	50.40	5mi
7 May	Marlborough Downs Challenge SB	3:55:00	43.10	20mi
2021		Result	WAVA	Distance
19 Sep	Wokingham Half Marathon		0.00	13.1mi
11 Jul	Puddletown Plod SB	2:16:00	46.96	13.1mi
15 May	test event 5k kempton park race A SB	26:58	53.33	5km
1 Jan	Fake parkrun (NYD Double)	27:45	51.82	5km
1 Jan	Fake parkrun	27:52	51.60	5km
2020		Result	WAVA	Distance
4 Jul	Fake parkrun		0.00	5km
6 Jun	Fake parkrun	30:54	46.18	5km
30 May	Fake parkrun	29:30	48.37	5km
11 Apr	Fake parkrun	27:10	52.52	5km
7 Mar	Blandford parkrun SB	25:32	55.88	5km
2019		Result	WAVA	Distance
5 Oct	Bournemouth Supersonic 10K SB	55:55	51.82	10km
10 Aug	Blandford parkrun SB	25:40	55.59	5km
20 Jul	Weymouth parkrun	26:08	54.18	5km
22 Jun	Weymouth parkrun	26:42	53.03	5km
9 Jun	Beer Lovers Marathon	6:29:08	33.83	26.2mi
8 Jun	Aachener Weiher parkrun	27:48	50.93	5km
1 Jun	Weymouth parkrun	26:48	52.83	5km
25 May	Egdon Easy	58:27	49.17	10km
25 May	Weymouth parkrun	27:03	52.34	5km
18 May	Weymouth parkrun	27:15	51.96	5km
11 May	Marlborough Downs Challenge - 20 miles		0.00	20mi
5 May	North Dorset Village Marathon SB	4:52:39	44.98	26.2mi
4 May	Weymouth parkrun	27:53	50.78	5km
27 Apr	Weymouth parkrun	28:15	50.12	5km
7 Apr	Vienna City Marathon	5:06:09	43.00	26.2mi
31 Mar	The Royal Borough of Kingston Spring Raceday PB	2:43:57	47.39	16mi
17 Mar	Fleet Half Marathon SB	2:09:28	48.49	13.1mi
2018		Result	WAVA	Distance
25 Mar	Combe Gibbet to Overton	2:43:25	47.15	16mi
11 Feb	Bramley 20 SB	3:28:56	46.86	20mi
2017		Result	WAVA	Distance
29 Oct	Windle Valley Club Handicap SB	49:31	57.57	10km
15 Oct	Bruges Marathon		0.00	26.2mi
9 Sep	Upton Court parkrun SB	23:28	59.87	5km
26 Aug	Upton Court parkrun	23:40	59.37	5km
13 Aug	Salisbury 5-4-3-2-1 Trail Short Course PB	3:36:44	46.40	33km
10 Aug	Dinton Summer Series (5k)	24:48	56.65	5km
7 Aug	Sri Chinmoy 5K Series	24:02	58.46	5km
31 Jul	Sri Chinmoy 5K Series	23:46	59.12	5km
29 Jul	parkrun de Montsouris	23:47	59.07	5km
16 Jul	Fairlands Valley Challenge 18 PB	4:18:00	33.61	18mi
13 Jul	Windlesham Pairs Relay - Club Race		0.00	10km
1 Jul	Upton Court parkrun	24:32	56.83	5km
25 Jun	Windle Valley Club Handicap	52:46	53.59	10km
10 Jun	Endure24 - lap 3	44:18	51.16	5mi
10 Jun	Endure24 - lap 4	47:27	47.76	5mi
10 Jun	Endure24 - lap 2 SB	43:21	52.28	5mi
10 Jun	Endure24 - 5M lap	43:27	52.16	5mi
8 Jun	Dinton Summer Series (5k)	25:00	55.77	5km
4 Jun	Dorking 10 SB	1:29:01	52.46	10mi
21 May	Binfield 10K	54:46	51.63	10km
6 May	Marlborough Downs Challenge - 20 miles SB	3:34:20	45.30	20mi
30 Apr	Ranelagh Richmond Half Marathon		0.00	13.1mi
29 Apr	Upton Court parkrun	24:15	57.50	5km
11 Mar	Holkham parkrun	25:17	55.15	5km
12 Feb	Wokingham Half Marathon SB	1:56:37	52.95	13.1mi
21 Jan	Upton Court parkrun	25:13	55.29	5km
2016		Result	WAVA	Distance
2 Oct	Julian Farrell 10Km	51:08	55.30	10km
25 Sep	Windle Valley Runners 10km Handicap race SB	50:58	55.48	10km
27 Aug	Stratford-upon-Avon parkrun SB	24:21	57.26	5km
14 Aug	Salisbury 5-4-3-2-1 Trail Short Course SB	4:02:22	41.15	33km
19 Jul	Bounders Relay		0.00	2mi
11 Jun	Endure24 - lap 2	43:26	51.77	5mi
11 Jun	Endure24 - lap 3	46:03	48.83	5mi
11 Jun	Endure24 - lap 4	48:17	46.57	5mi
11 Jun	Endure24 - lap 1 SB	43:05	52.19	5mi
5 Jun	Dorking 10	1:32:18	50.18	10mi
4 Jun	Upton Court parkrun	24:34	56.33	5km
1 May	North Dorset Village Marathon SB	4:29:09	47.71	26.2mi
25 Mar	Maidenhead Easter 10 SB	1:24:30	54.81	10mi
13 Mar	Surrey Half Marathon SB	1:50:05	55.63	13.1mi
27 Feb	Upton Court parkrun	24:59	55.39	5km
14 Feb	Bramley 20 SB	3:13:29	49.77	20mi
2015		Result	WAVA	Distance
24 Oct	CTS Suffolk Half Marathon	2:11:25	46.60	13.1mi
17 Oct	Upton Court parkrun SB	23:45	58.27	5km
27 Sep	Windle Valley Runners 10km Handicap race	50:41	55.35	10km
13 Sep	Farnham Pilgrim Half Marathon	2:13:03	46.03	13.1mi
6 Sep	Maidenhead Half Marathon SB	1:56:57	52.36	13.1mi
9 Aug	Salisbury 5-4-3-2-1 Trail Half	2:18:18	44.28	13.1mi
13 Jun	Endure24		0.00	5mi
15 Feb	Bramley 20		0.00	20mi
2014		Result	WAVA	Distance
7 Dec	Hogs Back Road Race PB	1:01:51	53.12	11.7km
8 Nov	4 Minute Mile	6:48	59.41	1mi
19 Jul	4 Minute Mile, Guildford PB	6:47	59.12	1mi
28 Jun	Endure24		0.00	5mi
31 May	Stockholm Marathon PB	4:01:54	52.22	26.2mi
18 May	Hook 10	1:23:08	54.82	10mi
10 May	Marlborough Downs 20 PB	3:10:55	49.62	20mi
27 Apr	Bracknell Half Marathon PB	1:49:27	55.04	13.1mi
18 Apr	Maidenhead Easter 10 PB	1:19:47	57.12	10mi
22 Mar	Enigma Week at the knees day 6	4:04:17	51.71	26.2mi
15 Mar	Bushy parkrun SB	23:08	58.93	5km
1 Jan	Andover parkrun		0.00	5km
2013		Result	WAVA	Distance
25 Dec	Bushy parkrun	24:27	55.76	5km
14 Dec	Upton Court parkrun #52	24:06	56.57	5km
7 Dec	Fulham Palace parkrun PB	22:42	60.06	5km
30 Nov	Upton Court parkrun #50	23:56	56.96	5km
17 Nov	Gosport Half Marathon SB	1:50:06	54.72	13.1mi
9 Nov	Upton Court parkrun #47	23:58	56.88	5km
2 Nov	Aylesbury parkrun #1	23:45	57.40	5km
20 Oct	Cabbage Patch 10	1:24:22	54.02	10mi
19 Oct	Upton Court parkrun #45	26:44	50.99	5km
12 Oct	Upton Court parkrun #44	22:58	59.36	5km
6 Oct	MBNA Chester Marathon SB	4:21:50	48.24	26.2mi
5 Oct	Delamere parkrun	26:37	51.22	5km
28 Sep	Upton Court parkrun #42	23:44	57.44	5km
22 Sep	Swallowfield 10k	49:27	55.84	10km
21 Sep	Upton Court parkrun #41	22:52	59.62	5km
14 Sep	Kennet & Avon Trail Race -21 Miles PB	3:22:22	49.33	21mi
31 Aug	Osterley parkrun #1	26:01	52.40	5km
31 Jul	Woodland 5 - Race 3	45:07	52.08	5.3mi
28 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:58:21	50.91	13.1mi
27 Jul	Upton Court parkrun #34	23:49	57.24	5km
20 Jul	Dorney Dash 10k PB	49:02	55.87	10km
6 Jul	Runnymede relay - short leg PB	20:57	56.87	2.75mi
6 Jul	Alice Holt parkrun	26:11	51.68	5km
3 Jul	Yateley 10K Series - Race 2	50:05	54.70	10km
29 Jun	Arrow Valley parkrun	23:36	57.34	5km
26 Jun	Woodland 5 - Race 2 PB	44:04	52.91	5.3mi
22 Jun	Upton Court parkrun #31	23:11	58.37	5km
19 Jun	Forest Five		0.00	5mi
8 Jun	Upton Court parkrun #29	24:39	54.90	5km
5 Jun	Yateley 10K Series - Race 1	51:21	53.35	10km
1 Jun	Upton Court parkrun #28	24:22	55.53	5km
22 May	Woodland 5 - Race 1	46:18	50.35	5.3mi
12 May	Marlow 5 PB	39:57	54.99	5mi
4 May	Upton Court parkrun #23	24:04	56.23	5km
20 Apr	Reading parkrun	24:26	55.38	5km
13 Apr	Poole parkrun #108	24:09	56.03	5km
1 Apr	Beaconsfield 5	43:11	50.87	5mi
30 Mar	Upton Court parkrun #19	24:49	54.53	5km
29 Mar	Maidenhead Easter 10 SB	1:24:16	53.67	10mi
24 Mar	Eastleigh 10k	50:10	54.61	10km
23 Mar	Upton Court parkrun #18	25:10	53.77	5km
16 Mar	Upton Court parkrun #17	24:12	55.92	5km
9 Mar	Amager Fælled parkrun	23:58	56.46	5km
2 Mar	Upton Court parkrun #15	24:33	55.12	5km
23 Feb	Upton Court parkrun #14	25:11	53.73	5km
10 Feb	Wokingham Half Marathon	1:56:03	51.52	13.1mi
5 Jan	Upton Court parkrun	25:13	53.66	5km
2012		Result	WAVA	Distance
22 Dec	Woodley Parkrun #11	25:07	53.88	5km
3 Nov	Woodley parkrun #4	25:11	53.73	5km
27 Oct	Woodley Parkrun #3 SB	24:20	55.61	5km
21 Oct	Cabbage Patch 10 SB	1:29:02	50.79	10mi
20 Oct	Woodley parkrun	24:57	54.24	5km
13 Oct	Woodley parkrun #1	24:48	54.56	5km
7 Oct	Fairoaks Five SB	43:25	50.60	5mi
6 Oct	Southampton parkrun #14	24:51	54.45	5km
29 Sep	Black Park parkrun	25:15	53.59	5km
22 Sep	Bedfont Lakes parkrun	24:36	55.01	5km
16 Sep	Swallowfield 10k SB	53:46	50.96	10km
15 Sep	Wycombe Rye parkrun #7	25:21	53.38	5km
8 Sep	Reading parkrun #152 3rd anniversary	25:41	52.69	5km
1 Sep	Old Deer Park Parkrun	25:02	54.06	5km
25 Aug	Kingston parkrun	25:56	52.18	5km
18 Aug	Black Park parkrun	26:46	50.56	5km
15 Aug	Thames 10K (rescheduled from 11 July)	57:33	47.61	10km
11 Aug	Crane parkrun	26:01	52.01	5km
14 Jul	Bushy parkrun	26:28	50.75	5km
8 Jul	British 10K London Run	56:08	48.46	10km
7 Jul	Crane parkrun	27:10	49.45	5km
30 Jun	York parkrun	25:51	51.97	5km
27 Jun	Woodland 5 & a bit - Race 2 SB	52:17	44.26	5.3mi
23 Jun	Crane Parkrun	26:12	51.27	5km
20 Jun	Forest Five	46:29	46.90	5mi
16 Jun	Reading parkrun	27:09	49.48	5km
9 Jun	Crane parkrun	26:10	51.34	5km
5 Jun	Basingstoke parkrun (Jubilee special)	27:09	49.48	5km
5 Jun	Newbury parkrun #18 (Diamond Jubilee special)	28:46	46.70	5km
4 Jun	Eastleigh parkrun #105 (Bank Holiday Special)	29:10	46.06	5km
19 May	Reading parkrun	27:51	48.23	5km
13 May	Marlow 5	47:20	46.06	5mi
7 May	Frimley Lodge parkrun - Bank Holiday Special	26:22	50.95	5km
5 May	Guildford parkrun	26:23	50.91	5km
28 Apr	Reading parkrun	26:47	50.15	5km
21 Apr	Reading parkrun #132	26:27	50.79	5km
14 Apr	Richmond parkrun	27:21	49.12	5km
7 Apr	Walsall parkrun	25:40	52.34	5km
31 Mar	Poole parkrun	26:15	51.17	5km
24 Mar	Reading Parkrun #128	26:18	51.08	5km
17 Mar	Newbury parkrun #6	26:41	50.34	5km
10 Mar	Finsbury parkrun	26:06	51.47	5km
3 Mar	Reading parkrun #125	27:17	49.24	5km
25 Feb	Reading parkrun #124	26:47	50.15	5km
12 Feb	The Reading 5 Mile Race	47:00	46.39	5mi
11 Feb	Newbury parkrun #1	28:04	47.86	5km
4 Feb	Reading parkrun	26:37	50.47	5km
28 Jan	bushy park parkrun	27:15	49.30	5km
21 Jan	Reading parkrun #119	27:26	48.97	5km
14 Jan	bushy park parkrun	26:59	49.78	5km
7 Jan	bushy park parkrun	27:28	48.91	5km
1 Jan	Frimley Lodge parkrun	28:01	47.95	5km
2011		Result	WAVA	Distance
10 Dec	Reading parkrun SB	27:33	48.76	5km
26 Nov	Reading parkrun #111	28:52	46.53	5km
25 Sep	Windsor Half Marathon SB	2:36:36	37.92	13.1mi
10 Sep	Reading parkrun #100	29:26	45.64	5km
4 Sep	Swallowfield 10k	1:03:24	42.91	10km
3 Sep	Reading parkrun #99	29:28	45.59	5km
30 Jul	Dorney Dash SB	1:02:28	43.55	10km
11 Jun	Reading parkrun #88	31:21	42.54	5km
16 Apr	Reading parkrun #80	31:55	41.78	5km
2010		Result	WAVA	Distance
23 Oct	Reading parkrun SB	34:03	39.16	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
2023	7	7	6	0	0	48	27	19	10	0	0	0	125
2023	19	67	112	65	52	11	35	78	80	0	0	0	519
2022	0	0	0	31	19	3	29	39	26	0	0	5	152
2022	73	84	109	86	114	38	70	59	63	21	40	46	805
2021	28	17	24	18	6	5	0	7	0	5	0	4	114
2021	6	0	39	71	47	47	78	43	61	27	46	82	546
2020	26	20	28	31	23	25	27	9	1	2	3	4	199
2020	0	0.5	0	0	0	0	0	0.3	0	0	0	0	0.8
2020	44	102	86	90	81	69	98	83	82	83	85	104	1007
2020	45	0	5	0	0	0	0	0	0	0	0	0	50
2019	1	8	31	11	4	0	0	0	16	0	0	0	71
2019	0	0	0	0	0	0	0	0.4	3	1.9	0	0	5.3
2019	64	49	96	63	109	83	110	87	24	57	63	98	904
2019	0	0	0	0	0	0	0	14	28	33	0	0	75
2018	0	0	0	2	13	7	0	5	0	8	0	0	35
2018	58	89	70	14	13	29	15	17	22	31	58	42	458
2017	84	73	78	111	91	128	143	120	135	87	15	26	1091
2016	5	9	10	12	4	6	0	1	0	0	0	0	47
2016	114	139	117	71	67	70	119	103	31	61	69	46	1007
2015	6	0	0	3	0	0	16	19	0	11	11	0	66
2015	101	72	24	53	20	64	61	92	64	84	13	64	710
2014	104	151	183	150	164	113	35	0	0	31	56	75	1062
2014	0	0	0	0	0	0	6	0	0	0	0	0	6
2013	63	76	52	60	90	85	96	125	92	88	45	60	932
2012	64	61	67	54	58	17	17	64	52	43	27	70	593
2011	0	0	0	0	0	0	0	0	0	0	0	1	1
2011	0	0	0	0	0	3	0	0	0	0	8	26	37
2010	0	0	0	0	0	0	0	0	0	14	10	0	24
2010	0	0	0	0	0	0	0	0	0	10	0	0	10

Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6
0mi, 12:00 Cross - Strength Follow along dumbbell routine Add a comment	2.5mi, 48:02 Walk - General Split Summary === 1) 1.61km - 20:34(12:46/km) 97/113bpm [1239b/km] 184cal 41/53rpm 2) 1.61km - 18:07(11:15/km) 91/103bpm [1024b/km] 152cal 50/59rpm 3) 0.82km - 9:21(11:29/km) 92/105bpm [1056b/km] 81cal 49/53rpm Add a comment 3.5mi, 40:01 Run - General 4kms. Didn't have the car so walked over to Came Downs for the flat and straightish road there. Kept the pace ok but had to pull over for traffic on three of the efforts. Please with the paces though. Lots of walk to and from (about 4km each way) so a fair busy morning. Split Summary === 1) 0km - 2(0/km) 62/62bpm [INFb/km] 2) 1km - 6:18(6:18/km) 115/123bpm [725b/km] 107cal 3) 0.46km - 4:31(9:53/km) 97/123bpm [959b/km] 49cal 4) 1km - 6:13(6:13/km) 123/128bpm [765b/km] 112cal 5) 0.56km - 5:00(8:58/km) 110/127bpm [987b/km] 62cal 6) 1km - 6:21(6:21/km) 125/131bpm [793b/km] 112cal 7) 0.59km - 5:00(8:32/km) 116/129bpm [990b/km] 66cal 8) 1km - 5:56(5:56/km) 132/138bpm [784b/km] 113cal 9) 0.06km - 39(10:20/km) 132/137bpm [1365b/km] 11cal Add a comment 1.9mi, 36:35 Walk - General Split Summary === 1) 1.61km - 18:50(11:42/km) 79/96bpm [924b/km] 154cal 46/57rpm 2) 1.41km - 17:45(12:35/km) 77/88bpm [969b/km] 135cal 44/75rpm Add a comment 0.8mi, 14:14 Walk - General Split Summary === 1) 1.33km - 14:14(10:44/km) 77/86bpm [826b/km] 121cal 51/58rpm Add a comment	0.3mi, 6:09 Walk - General Split Summary === 1) 0.55km - 6:09(11:12/km) 95/117bpm [1064b/km] 57cal 50/53rpm Add a comment 1mi, 9:07 Run - Time Trial 1 mile TT. Some downhill, mostly gentle but one more 'supportive' bit on Coburg Road. Not sure how much quicker I can go at the moment so it would be good to focus on developing the underlying fitness to see how much easier the 5:29kms start to feel. It would be good to see if going at 5:45 pace might be easier to hold for a bit longer. Split Summary === 1) 1.63km - 9:07(5:37/km) 131/141bpm [735b/km] 174cal Add a comment 1.1mi, 15:01 Run - Warm Up TAO - perceived effort run which involves standing still for 2 minutes before and after in order to gauge heart rates. Split Summary === 1) 0km - 2:00(25:50:23/km) 64/72bpm [99225b/km] 6cal 2) 0.74km - 5:00(6:44/km) 110/120bpm [740b/km] 81cal 3) 0.95km - 6:00(6:19/km) 124/131bpm [783b/km] 111cal 4) 0.01km - 2:00(2:27:49/km) 106/131bpm [15669b/km] 22cal 5) 0km - 1(0/km) 81/81bpm [INFb/km] Add a comment 0.4mi, 7:01 Walk - General Split Summary === 1) 0.62km - 7:01(11:20/km) 76/89bpm [861b/km] 59cal 51/54rpm Add a comment	1mi, 12:16 Run - Warm Down Split Summary === 1) 0.06mi - 1:03(17:22/mi) 102/104bpm [1771b/mi] 9cal 49/53rpm 2) 0.95mi - 11:13(11:49/mi) 120/130bpm [1417b/mi] 176cal 74/106rpm Add a comment 2.5mi, 25:51 Run - Tempo Under/over Target marathon pace is 6:23. Aim for around 10 seconds over and 10 seconds under. Found it hard to slow down enough for the overs. This will be a good one to build on. Split Summary === 1) 0.63mi - 6:36(10:30/mi) 118/127bpm [1238b/mi] 115cal 2) 0.62mi - 6:15(10:02/mi) 129/132bpm [1294b/mi] 115cal 3) 0.01mi - 6(10:43/mi) 124/131bpm [1329b/mi] 2cal 4) 0.63mi - 6:35(10:28/mi) 127/133bpm [1329b/mi] 115cal 5) 0.63mi - 6:16(10:00/mi) 134/137bpm [1339b/mi] 117cal 6) 0.01mi - 4(8:01/mi) 136/137bpm [1090b/mi] 2cal Add a comment 1mi, 12:26 Run - Warm Up Gently increasing running time to get going 100/200/300 Interesting how easy some of those paces feel to slip into. Split Summary === 1) 0.06mi - 1:11(18:42/mi) 79/80bpm [1477b/mi] 10cal 2) 0.06mi - 40(10:35/mi) 87/99bpm [921b/mi] 11cal 3) 0.06mi - 1:04(16:40/mi) 93/100bpm [1550b/mi] 13cal 4) 0.06mi - 40(10:10/mi) 88/98bpm [894b/mi] 11cal 5) 0.08mi - 1:17(15:06/mi) 91/100bpm [1375b/mi] 15cal 6) 0.14mi - 1:20(9:51/mi) 105/113bpm [1033b/mi] 24cal 7) 0.07mi - 1:06(16:06/mi) 103/115bpm [1658b/mi] 13cal 8) 0.19mi - 1:57(10:11/mi) 107/117bpm [1089b/mi] 34cal 9) 0.04mi - 44(16:15/mi) 108/117bpm [1755b/mi] 9cal 10) 0.23mi - 2:27(10:29/mi) 113/120bpm [1185b/mi] 43cal Add a comment	0mi, 7:00 Cross - Strength Squats and weights Add a comment	-	0.7mi, 12:07 Walk - General Split Summary === 1) 1.06km - 12:07(11:26/km) 99/112bpm [1132b/km] 118cal 48/54rpm Add a comment 4.8mi, 52:59 Run - General Pretty pleased with that. Basically an EIM session and proved quite a lot in terms of what I'm able to do. More continuous running. Session was programmed in as 2km efforts with 1km recoveries. One km is far too long so 3 & 4 (below) are shorter. Two 2km efforts and 1 1.5km - stopped early after seeing Rob but would probably only have continued to the mile point. Going to be hard to do 2km efforts around here without encountering hills. Maybe that's a good thing. Split Summary === 1) 0.84km - 6:18(7:28/km) 109/117bpm [814b/km] 90cal 2) 2km - 12:48(6:24/km) 124/133bpm [793b/km] 226cal 3) 0.84km - 7:04(8:27/km) 117/132bpm [988b/km] 96cal 4) 2km - 12:33(6:16/km) 132/139bpm [828b/km] 233cal 5) 0.54km - 4:47(8:52/km) 123/135bpm [1092b/km] 61cal 6) 1.51km - 9:26(6:16/km) 136/145bpm [853b/km] 176cal 7) 0.01km - 4(5:58/km) 145/146bpm [865b/km] 2cal Add a comment
Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13
0.5mi, 6:44 Run - Warm Down Split Summary === 1) 0.17km - 1:46(10:39/km) 122/129bpm [1300b/km] 28cal 49/55rpm 2) 0.1km - 41(6:55/km) 122/127bpm [844b/km] 10cal 76/83rpm 3) 0.06km - 37(9:49/km) 128/130bpm [1257b/km] 9cal 49/81rpm 4) 0.12km - 48(6:53/km) 126/128bpm [868b/km] 14cal 78/83rpm 5) 0.06km - 35(10:28/km) 131/132bpm [1371b/km] 9cal 58/81rpm 6) 0.14km - 57(6:45/km) 130/132bpm [877b/km] 16cal 76/83rpm 7) 0.06km - 34(10:09/km) 133/134bpm [1350b/km] 9cal 59/81rpm 8) 0.1km - 42(6:52/km) 128/130bpm [879b/km] 12cal 78/83rpm 9) 0.01km - 3(7:10/km) 130/130bpm [933b/km] 1cal 60/80rpm Add a comment 5mi, 53:19 Run - General Weymouth park and ride trade. 2km warm up prior to this. 5x1km with 5 minutes recovery. Tried to be careful with the pace on the first one (hit target marathon pace). With 2-5, didn't look at the watch but tried to run at a comfortable, steady pace (ok, did push it with the last one once I'd decided to tap out at 5). Change of shirt during third recovery. Much more running in the recoveries and for first three, ran the first 4 minutes to effectively make each one up to a mile of running. Just trying to push myself a little bit more now. Split Summary === 1) 0.01km - 7(16:58/km) 83/85bpm [1408b/km] 2) 1km - 6:23(6:23/km) 122/129bpm [778b/km] 112cal 3) 0.72km - 5:00(6:58/km) 128/131bpm [893b/km] 87cal 4) 1km - 6:14(6:14/km) 132/137bpm [822b/km] 116cal 5) 0.71km - 5:00(7:05/km) 135/138bpm [956b/km] 88cal 6) 1km - 6:01(6:01/km) 139/145bpm [836b/km] 117cal 7) 0.68km - 5:00(7:20/km) 134/145bpm [982b/km] 82cal 8) 1km - 6:07(6:07/km) 138/145bpm [843b/km] 115cal 9) 0.57km - 5:00(8:46/km) 131/145bpm [1149b/km] 69cal 10) 1km - 5:42(5:42/km) 143/150bpm [815b/km] 114cal 11) 0.37km - 2:46(7:27/km) 140/149bpm [1042b/km] 51cal Add a comment 1.2mi, 17:04 Run - Warm Up Split Summary === 1) 0.42km - 4:30(10:47/km) 81/88bpm [874b/km] 41cal 51/53rpm 2) 0.41km - 2:44(6:39/km) 106/116bpm [705b/km] 46cal 78/82rpm 3) 0.4km - 4:11(10:22/km) 92/114bpm [954b/km] 42cal 51/79rpm 4) 0.41km - 2:40(6:27/km) 112/119bpm [723b/km] 45cal 79/107rpm 5) 0.36km - 2:59(8:19/km) 111/120bpm [922b/km] 42cal 64/80rpm Add a comment	4.2mi, 48:35 Run - General Hot Hot Hot Good for the mind today. Got it done. Wasn't put off by the Bustinskins bod doing his 100m efforts, just got on and did my own thing. Got 8x400 metres done in the brutal heat and at a controlled but quick pace. Pushed a little bit to get then between 2:04 and 2:12. Slowest effort came after the slowest recovery. Not sure what this means for parkrun tomorrow but these weren't all out efforts and the recovery was fairly long. Time for a Yasso session aiming at 4:30s for 800? Split Summary === 1) 0.48mi - 5:41(11:48/mi) 104/114bpm [1227b/mi] 84cal (warm up - not much) 2) 0.25mi - 2:10(8:43/mi) 114/129bpm [994b/mi] 38cal 3) 0.24mi - 3:35(14:52/mi) 105/128bpm [1561b/mi] 44cal 4) 0.25mi - 2:06(8:25/mi) 123/134bpm [1036b/mi] 41cal 5) 0.25mi - 3:38(14:40/mi) 112/134bpm [1644b/mi] 46cal 6) 0.25mi - 2:04(8:21/mi) 126/136bpm [1052b/mi] 42cal 7) 0.25mi - 3:38(14:39/mi) 113/135bpm [1655b/mi] 46cal 8) 0.25mi - 2:09(8:37/mi) 126/138bpm [1086b/mi] 42cal 9) 0.25mi - 3:36(14:29/mi) 116/138bpm [1681b/mi] 48cal 10) 0.25mi - 2:09(8:39/mi) 128/138bpm [1107b/mi] 42cal 11) 0.25mi - 3:26(13:48/mi) 121/138bpm [1670b/mi] 48cal 12) 0.25mi - 2:06(8:26/mi) 131/140bpm [1106b/mi] 41cal 13) 0.25mi - 4:05(16:26/mi) 114/141bpm [1874b/mi] 47cal 14) 0.25mi - 2:12(8:49/mi) 127/138bpm [1121b/mi] 42cal 15) 0.25mi - 3:34(14:22/mi) 121/138bpm [1738b/mi] 46cal 16) 0.25mi - 2:08(8:35/mi) 129/141bpm [1107b/mi] 42cal 17) 0.02mi - 18(12:36/mi) 139/141bpm [1751b/mi] 6cal Add a comment	3.1mi, 31:23 Run - parkrun Should have adjusted opening pace. But, another comeback, post PE, pb and a few seconds closer to 30 minutes. Split Summary === 1) 5.03km - 31:23(6:15/km) 138/152bpm [862b/km] 598cal Add a comment 1.1mi, 20:18 Walk - General Split Summary === 1) 1.61km - 18:48(11:41/km) 84/92bpm [981b/km] 152cal 49/52rpm 2) 0.12km - 1:30(12:15/km) 85/89bpm [1041b/km] 12cal 48/50rpm Add a comment	6.3mi, 1:10:03 Run - General Muggy. Have lots of thoughts about this, perhaps too many so it is probably best to have none at all. But really, really sweaty. Need to be kind to myself as I haven't attempted this kind of run since the before days... Took on a gel at 5k and used that as a reason to stop before hitting the seafront. Also stopped to let the parade of Junior parkrun through. Positives? Plenty. It's 70 minutes done and something to consolidate next week. There were a few 30 second surges. Kept going. Only aiming for 6:55 per km so 6:57 with walk breaks is absolutely fine! Today was day 5 of running and the biggest week since the start of May (which was also the week that I first noticed symptoms of PE). Very sweaty though - partially a weight thing, partially a weather thing. Possibly something worth mention to cardiology in a week's time. Split Summary === 1) 6.26mi - 1:10:03(11:12/mi) 126/139bpm [1410b/mi] 1141cal Add a comment	4mi, 46:24 Run - General Bit of a struggle at times. 3x1km (marathon pace) and 4x 200m 200s were mostly because I think the 4th and 5th km would have been too much for me this morning. Took the decision to keep the recoveries shorter today. Not sure that was a good idea. Split Summary === 1) 1km - 7:41(7:40/km) 105/114bpm [806b/km] 106cal 2) 1km - 6:23(6:23/km) 116/124bpm [741b/km] 109cal 3) 0.17km - 1:46(10:06/km) 110/124bpm [1112b/km] 22cal 4) 1km - 6:29(6:29/km) 123/132bpm [797b/km] 116cal 5) 0.24km - 2:14(9:10/km) 114/132bpm [1044b/km] 28cal 6) 1km - 6:10(6:10/km) 123/131bpm [759b/km] 106cal 7) 0.23km - 2:04(8:50/km) 116/129bpm [1026b/km] 26cal 8) 0.21km - 1:21(6:22/km) 116/127bpm [738b/km] 21cal 9) 0.16km - 1:41(10:31/km) 116/128bpm [1219b/km] 20cal 10) 0.21km - 1:22(6:24/km) 120/129bpm [768b/km] 23cal 11) 0.09km - 54(10:20/km) 123/130bpm [1272b/km] 11cal 12) 0.2km - 1:10(5:46/km) 120/127bpm [692b/km] 21cal 13) 0.17km - 1:25(8:20/km) 122/129bpm [1017b/km] 21cal 14) 0.21km - 1:14(5:51/km) 124/127bpm [725b/km] 22cal 15) 0.6km - 4:29(7:31/km) 120/127bpm [903b/km] 66cal Add a comment	0.5mi, 6:33 Run - Warm Down Split Summary === 1) 0.11mi - 1:21(11:52/mi) 110/118bpm [1305b/mi] 20cal 72/83rpm 2) 0.02mi - 18(16:41/mi) 111/113bpm [1852b/mi] 4cal 61/80rpm 3) 0.11mi - 1:15(11:10/mi) 108/112bpm [1206b/mi] 19cal 79/83rpm 4) 0.03mi - 31(14:55/mi) 106/111bpm [1581b/mi] 7cal 62/81rpm 5) 0.09mi - 1:02(11:28/mi) 107/112bpm [1227b/mi] 16cal 79/83rpm 6) 0.04mi - 39(17:42/mi) 108/114bpm [1912b/mi] 7cal 58/79rpm 7) 0.12mi - 1:22(11:11/mi) 109/113bpm [1219b/mi] 22cal 76/83rpm 8) 0.01mi - 7(16:36/mi) 114/115bpm [1892b/mi] 2cal 22/80rpm Add a comment 4mi, 44:32 Run - General Social... Split Summary === 1) 1.66mi - 17:40(10:40/mi) 114/125bpm [1215b/mi] 285cal 2) 0.02mi - 24(16:33/mi) 112/118bpm [1854b/mi] 4cal 3) 0.48mi - 5:06(10:37/mi) 121/128bpm [1284b/mi] 84cal 4) 0.07mi - 1:01(14:51/mi) 121/128bpm [1797b/mi] 13cal 5) 0.58mi - 6:29(11:06/mi) 121/127bpm [1343b/mi] 106cal 6) 0.05mi - 49(17:55/mi) 122/128bpm [2186b/mi] 10cal 7) 0.39mi - 4:03(10:23/mi) 123/127bpm [1277b/mi] 70cal 8) 0.05mi - 44(16:23/mi) 122/126bpm [1998b/mi] 9cal 9) 0.12mi - 1:15(10:44/mi) 121/126bpm [1299b/mi] 19cal 10) 0.56mi - 7:01(12:30/mi) 118/131bpm [1475b/mi] 98cal Add a comment 0.8mi, 13:10 Walk - General Split Summary === 1) 0.75mi - 13:10(17:39/mi) 78/85bpm [1377b/mi] 120cal 50/55rpm Add a comment	-
Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20
4.1mi, 46:02 Run - General Last minute decision for 400s. Body not really ready for the first one. Second and third were predominantly downhill but good for leg turnover. Seventh was deliberately slower after a much shorter recovery and ended with a couple of 200s just to get something done. Last one included a hill so not too bad (got to the top so it all work!) Split Summary === 1) 0.86km - 5:59(6:57/km) 107/119bpm [744b/km] 89cal 2) 0.4km - 2:27(6:07/km) 120/131bpm [735b/km] 46cal 3) 0.34km - 3:22(9:50/km) 112/134bpm [1102b/km] 44cal 4) 0.4km - 2:07(5:18/km) 116/126bpm [615b/km] 39cal 5) 0.37km - 2:50(7:36/km) 119/125bpm [904b/km] 42cal 6) 0.4km - 2:05(5:12/km) 122/128bpm [634b/km] 36cal 7) 0.34km - 2:49(8:11/km) 118/128bpm [966b/km] 41cal 8) 0.4km - 2:14(5:34/km) 124/133bpm [691b/km] 41cal 9) 0.4km - 3:22(8:25/km) 114/133bpm [960b/km] 45cal 10) 0.4km - 2:16(5:39/km) 125/143bpm [706b/km] 43cal 11) 0.31km - 2:51(9:13/km) 117/139bpm [1078b/km] 38cal 12) 0.4km - 2:12(5:30/km) 124/137bpm [682b/km] 43cal 13) 0.09km - 53(10:00/km) 128/136bpm [1281b/km] 13cal 14) 0.4km - 2:27(6:08/km) 124/130bpm [762b/km] 42cal 15) 0.2km - 1:38(8:17/km) 121/129bpm [1003b/km] 23cal 16) 0.21km - 1:17(6:03/km) 122/130bpm [738b/km] 23cal 17) 0.29km - 2:32(8:38/km) 121/131bpm [1044b/km] 37cal 18) 0.21km - 1:25(6:40/km) 123/133bpm [819b/km] 23cal 19) 0.14km - 1:15(8:53/km) 127/134bpm [1129b/km] 20cal Add a comment	-	-	0.4mi, 4:00 Run - Warm Down Split Summary === 1) 0.56km - 4:00(7:10/km) 125/131bpm [896b/km] 68cal Add a comment 3.6mi, 38:14 Run - General Following straight on… 1km, 1km, 1/2km, 1km, 1/2km Split Summary === 1) 0.29km - 2:14(7:35/km) 115/122bpm [872b/km] 35cal 2) 1km - 5:46(5:46/km) 133/141bpm [768b/km] 112cal 3) 0.66km - 5:00(7:38/km) 123/136bpm [938b/km] 79cal 4) 1km - 5:51(5:51/km) 138/143bpm [807b/km] 116cal 5) 0.33km - 3:16(9:58/km) 121/141bpm [1205b/km] 42cal 6) 0.52km - 2:56(5:40/km) 130/140bpm [736b/km] 55cal 7) 0.24km - 2:05(8:39/km) 128/141bpm [1107b/km] 32cal 8) 1km - 5:59(5:59/km) 136/142bpm [813b/km] 115cal 9) 0.18km - 1:58(10:52/km) 125/142bpm [1358b/km] 22cal 10) 0.51km - 3:05(6:04/km) 130/140bpm [790b/km] 58cal 11) 0.01km - 4(7:18/km) 139/140bpm [1014b/km] 2cal Add a comment 1.3mi, 12:53 Run - General Watch set up for 3x2km efforts. Realised this wasn’t going to work so next run follows straight on to make a 1km, 1km, 1km, 1/2km, 1km, 1/2km “session”. Split Summary === 1) 1km - 6:54(6:54/km) 109/120bpm [753b/km] 107cal 2) 1.01km - 5:59(5:57/km) 128/132bpm [761b/km] 115cal Add a comment	1mi, 16:54 Walk - General Split Summary === 1) 1.56km - 16:54(10:48/km) 78/96bpm [843b/km] 146cal 51/58rpm Add a comment 0.9mi, 15:21 Walk - General Split Summary === 1) 1.51km - 15:11(10:04/km) 85/102bpm [856b/km] 139cal 52/57rpm Add a comment 0mi, 15:00 Cross - Weights Some basic dumbbell exercises... Add a comment	4.4mi, 45:01 Run - Tempo Kms - under/over/under recovery over/under/under Split Summary === 1) 1km - 6:05(6:06/km) 124/132bpm [756b/km] 109cal 2) 1km - 6:24(6:25/km) 129/131bpm [827b/km] 119cal 3) 1.01km - 6:03(5:58/km) 133/137bpm [794b/km] 115cal 4) 0.23km - 1:29(6:26/km) 135/136bpm [868b/km] 29cal 5) 0.39km - 4:01(10:24/km) 105/133bpm [1091b/km] 41cal 6) 1km - 6:25(6:23/km) 126/132bpm [805b/km] 115cal 7) 1.01km - 6:01(5:59/km) 135/139bpm [807b/km] 116cal 8) 1km - 5:53(5:51/km) 139/143bpm [814b/km] 115cal 9) 0.24km - 1:25(5:57/km) 141/143bpm [838b/km] 28cal 10) 0.15km - 1:14(8:11/km) 135/140bpm [1104b/km] 20cal Add a comment 0.6mi, 8:05 Run - Warm Up Split Summary === 1) 0.34km - 3:16(9:38/km) 86/89bpm [829b/km] 32cal 52/55rpm 2) 0.22km - 1:24(6:28/km) 104/118bpm [672b/km] 26cal 79/83rpm 3) 0.1km - 1:03(10:48/km) 106/120bpm [1146b/km] 14cal 56/81rpm 4) 0.35km - 2:22(6:48/km) 110/122bpm [748b/km] 41cal 78/83rpm Add a comment	-
Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27
0.4mi, 5:00 Run - Warm Down Split Summary === 1) 0.71km - 5:00(7:05/km) 126/133bpm [892b/km] 87cal Add a comment 2.7mi, 28:54 Run - General EIM 200s (x12) Not really a huge effort although the first one seems wrong! But enough effort to feel like I was working and focusing on form. Split Summary === 1) 0km - 3(0/km) 106/107bpm [INFb/km] 2) 0.2km - 55(4:35/km) 112/118bpm [514b/km] 15cal 3) 0.15km - 1:16(8:26/km) 112/121bpm [944b/km] 17cal 4) 0.2km - 1:09(5:43/km) 122/128bpm [698b/km] 21cal 5) 0.12km - 1:04(8:45/km) 120/128bpm [1049b/km] 18cal 6) 0.2km - 1:09(5:43/km) 122/128bpm [698b/km] 20cal 7) 0.15km - 1:10(7:54/km) 121/128bpm [956b/km] 21cal 8) 0.2km - 1:13(6:05/km) 125/130bpm [760b/km] 21cal 9) 0.12km - 1:11(9:32/km) 118/129bpm [1126b/km] 18cal 10) 0.2km - 1:12(5:59/km) 123/130bpm [736b/km] 22cal 11) 0.2km - 1:26(7:11/km) 123/130bpm [883b/km] 24cal 12) 0.2km - 1:14(6:11/km) 121/127bpm [748b/km] 23cal 13) 0.15km - 1:21(8:44/km) 122/128bpm [1066b/km] 17cal 14) 0.2km - 1:08(5:42/km) 120/128bpm [684b/km] 22cal 15) 0.2km - 1:26(7:11/km) 125/132bpm [898b/km] 21cal 16) 0.2km - 1:09(5:46/km) 124/132bpm [715b/km] 19cal 17) 0.2km - 1:37(8:03/km) 123/132bpm [991b/km] 27cal 18) 0.2km - 1:03(5:16/km) 119/130bpm [626b/km] 20cal 19) 0.2km - 1:33(7:45/km) 123/133bpm [952b/km] 20cal 20) 0.2km - 1:06(5:28/km) 119/128bpm [650b/km] 19cal 21) 0.2km - 1:28(7:22/km) 125/130bpm [920b/km] 23cal 22) 0.2km - 1:10(5:51/km) 126/133bpm [737b/km] 22cal 23) 0.17km - 1:32(8:46/km) 126/136bpm [1104b/km] 26cal 24) 0.2km - 1:05(5:23/km) 126/131bpm [678b/km] 20cal 25) 0.03km - 14(7:03/km) 133/133bpm [938b/km] 4cal Add a comment 0.7mi, 7:04 Run - Warm Up Split Summary === 1) 1.05km - 7:04(6:46/km) 116/123bpm [785b/km] 117cal Add a comment	-	0.6mi, 6:38 Run - Warm Down Split Summary === 1) 1.01km - 6:38(6:34/km) 128/133bpm [841b/km] 121cal Add a comment 2.9mi, 29:49 Run - Intervals Yasso esq, looking for 4:30s. Not an EIM but a sort of Yasso. Interested to find out how hard 4:30s would be. Ahead on the first two then decided to slow down to 10k pace (about 6:10) and couldn't do it! On 4 & 5 just decided to go with a comfortably hard pace and hit 4:35 and 4:27! Split Summary === 1) 0.8km - 4:22(5:28/km) 127/136bpm [694b/km] 83cal 2) 0.19km - 1:48(9:37/km) 120/136bpm [1153b/km] 26cal 3) 0.8km - 4:15(5:18/km) 132/142bpm [700b/km] 85cal 4) 0.17km - 1:54(11:14/km) 120/140bpm [1349b/km] 24cal 5) 0.8km - 4:49(6:02/km) 129/137bpm [778b/km] 89cal 6) 0.16km - 1:43(10:28/km) 120/133bpm [1255b/km] 23cal 7) 0.8km - 4:35(5:44/km) 132/139bpm [756b/km] 88cal 8) 0.15km - 1:46(11:38/km) 119/137bpm [1384b/km] 21cal 9) 0.8km - 4:27(5:34/km) 134/143bpm [746b/km] 87cal 10) 0.02km - 10(6:42/km) 141/142bpm [945b/km] 3cal Add a comment 0.6mi, 7:01 Run - Warm Up Split Summary === 1) 1.01km - 7:01(6:55/km) 115/123bpm [795b/km] 119cal Add a comment	6.3mi, 1:02:41 Run - Race Split Summary === 1) 8.06km - 49:58(6:12/km) 141/150bpm [874b/km] 983cal 2) 0.11km - 1:01(9:32/km) 142/149bpm [1354b/km] 16cal 3) 1.91km - 11:42(6:08/km) 148/153bpm [907b/km] 231cal Add a comment 0.6mi, 6:40 Run - General Split Summary === 1) 1.01km - 6:40(6:37/km) 120/129bpm [794b/km] 112cal Add a comment	2mi, 21:25 Run - General Just a 20 minute spin. HR relatively low but is on the rise. Split Summary === 1) 3.29km - 21:25(6:31/km) 124/136bpm [808b/km] 373cal Add a comment 0mi, 5:00 Cross - Strength Basic resistance band exercises (crab walks and around the clock) Add a comment	5mi, 54:00 Run - General Split Summary === 1) 5km - 32:00(6:24/km) 121/138bpm [774b/km] 563cal 2) 0.65km - 6:54(10:37/km) 103/138bpm [1093b/km] 66cal 3) 0km - 2(11:48/km) 92/92bpm [1086b/km] 4) 1km - 5:54(5:54/km) 128/138bpm [755b/km] 111cal 5) 0.63km - 3:18(5:17/km) 142/145bpm [751b/km] 68cal 6) 0.8km - 5:51(7:19/km) 124/147bpm [908b/km] 91cal Add a comment	-

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ascoey M50 Dorset

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ascoey
M50 Dorset