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johnnywoo77
M45 Lanarkshire

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Recent Training
30th Sep	Warm Down	1.2mi	10:40
30th Sep	parkrun	2.6mi	16:53
30th Sep	Warm Up	1mi	8:46
28th Sep	Easy	5.3mi	44:34
26th Sep	Easy	5.9mi	49:31

Planned Races
Great Scottish Run Half Marathon	1st Oct

12 Month Benchmarks	Run
Mile	5:59
5k	20:06
5mi	33:20
10k	41:56
10mi	1:12:25
Half	1:43:47
20mi	3:02:22

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	PB	WB
5km	13			20:42 63.50	19:46 66.98				22:44 60.42	21:43 63.72	21:24 65.15		19:46 6:22/mi	66.98
10km	12	43:58 60.40	46:41 57.07	44:05 60.68	42:34 63.14	42:44 63.25	42:47 63.58		44:50 61.59			41:54 68.03	41:54 6:45/mi	68.03
12.5km	4			1:05:13 51.94	54:38 62.29			56:00 61.92			59:30 60.16		54:38 7:02/mi	62.29
10mi	1			1:17:11 57.28									1:17:11 7:43/mi	57.28
13.1mi	8	1:40:43 57.73	2:12:17 44.07	1:49:26 53.45	1:32:10 63.73	1:42:58 57.34	1:33:39 63.42						1:32:10 7:02/mi	63.73
26.2mi	3			4:20:04 47.16	3:55:24 52.32		4:05:06 50.80						3:55:24 8:59/mi	52.32

Date	Planned Races			Distance
1 Oct	Great Scottish Run Half Marathon Confirmed			13.1mi
2023		Result	WAVA	Distance
3 Sep	Cumbernauld 10k PB	41:54	68.03	10km
2022		Result	WAVA	Distance
15 Jun	Kirkintilloch 10k		0.00	10km
4 Jun	Strathclyde parkrun SB	21:24	65.15	5km
13 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	59:30	60.16	12.5km
22 Jan	Strathclyde parkrun	21:48	63.96	5km
15 Jan	Strathclyde parkrun	22:14	62.71	5km
2021		Result	WAVA	Distance
13 Nov	Lytham Hall parkrun	23:00	60.17	5km
6 Nov	Drumpellier Country parkrun	23:06	59.90	5km
9 Oct	Drumpellier Country parkrun	23:17	59.43	5km
25 Sep	Drumpellier Country parkrun	22:55	60.38	5km
4 Sep	Drumpellier Country parkrun SB	21:43	63.72	5km
14 Aug	Drumpellier Country parkrun	22:48	60.69	5km
2019		Result	WAVA	Distance
7 Dec	Drumpellier Country parkrun SB	22:44	60.42	5km
3 Nov	2019 Men's 10K Edinburgh	45:18	60.95	10km
16 Jun	2019 Mens 10K Glasgow SB	44:50	61.59	10km
2018		Result	WAVA	Distance
11 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	56:00	61.92	12.5km
2017		Result	WAVA	Distance
8 Oct	Neil McCover Memorial Half Marathon SB	1:33:39	63.42	13.1mi
17 Sep	Cumbernauld 10k SB	42:47	63.58	10km
22 Jun	Kirkintilloch 10k	44:09	61.61	10km
2 Apr	Greater Manchester Marathon SB	4:05:06	50.80	26.2mi
2016		Result	WAVA	Distance
2 Oct	Great Scottish Run Half Marathon SB	1:42:58	57.34	13.1mi
16 Jun	Kirkintilloch 10k SB	42:44	63.25	10km
2015		Result	WAVA	Distance
4 Oct	Great Scottish Run Half Marathon PB	1:32:10	63.73	13.1mi
5 Sep	Glenmore 12/24		0.00	50mi
1 Aug	Victoria parkrun, Glasgow PB	19:46	66.98	5km
11 Jun	Kirkintilloch 10k SB	42:34	63.14	10km
31 May	Edinburgh Marathon PB	3:55:24	52.32	26.2mi
9 May	Victoria parkrun, Glasgow	20:44	63.85	5km
15 Mar	Alloa Half Marathon	1:44:14	56.35	13.1mi
8 Mar	Balloch to Clydebank Half Marathon	1:34:59	61.84	13.1mi
15 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	54:38	62.29	12.5km
2014		Result	WAVA	Distance
6 Dec	Strathclyde parkrun SB	20:42	63.50	5km
19 Jun	Kirkintilloch 10k	45:26	58.88	10km
15 Jun	Men's Health Forum Scotland 10k SB	44:05	60.68	10km
25 May	Edinburgh Marathon SB	4:20:04	47.16	26.2mi
27 Apr	Great Edinburgh Run PB	1:17:11	57.28	10mi
9 Mar	Balloch to Clydebank Half-Marathon SB	1:49:26	53.45	13.1mi
16 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:05:13	51.94	12.5km
2013		Result	WAVA	Distance
6 Oct	Great Scottish Run Half Marathon SB	2:12:17	44.07	13.1mi
16 Jun	Men's Health Forum Scotland 10k SB	46:41	57.07	10km
2012		Result	WAVA	Distance
9 Sep	Cumbernauld 10k SB	43:58	60.40	10km
2 Sep	Great Scottish Run Half Marathon SB	1:40:43	57.73	13.1mi
14 Jun	Kirkintilloch 10k	46:37	56.96	10km

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	0	3	3	0	0	0	0	0	0	0	0	0	5
2023	168	97	96	106	104	123	109	157	128	0	0	0	1089
2022	0	0	0	0	0	0	1	0	0	0	0	0	1
2022	115	39	18	67	178	72	69	74	101	40	75	139	989
2021	163	181	192	201	201	186	32	46	31	45	32	13	1324
2020	111	8	0	0	6	19	59	89	156	195	184	173	1000
2020	0	0	0	0	0	0	0	6	0	0	0	0	6
2019	24	31	101	134	140	23	68	76	32	57	73	136	894
2019	0	0	4	0	0	0	0	0	0	0	0	0	4
2018	156	146	67	137	34	44	78	53	54	42	9	12	834
2018	0	0	0	0	9	0	0	0	0	0	0	0	9
2017	48	102	107	95	21	94	74	136	108	101	88	110	1082
2017	0	0	0	0	0	7	0	0	0	0	0	12	19
2016	13	21	56	113	105	118	136	117	41	98	57	141	1016
2016	0	0	0	0	13	6	0	0	0	0	0	0	19
2015	179	166	132	133	188	141	187	183	132	127	148	130	1846
2015	0	0	0	0	0	0	0	0	6	0	0	0	6
2014	59	29	103	75	120	62	89	38	71	83	145	173	1047
2013	8	29	0	16	29	62	0	44	9	32	25	18	273
2012	0	0	0	0	0	30	34	31	24	20	16	12	168

Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
6.2mi, 41:56 Run - Race Split Summary === 1) 0.62mi - 4:10(6:42/mi) 131/146bpm [878b/mi] 49cal 8.95/9.39mph 2) 0.62mi - 4:12(6:46/mi) 151/153bpm [1022b/mi] 59cal 8.86/9.23mph 3) 0.62mi - 4:08(6:39/mi) 153/155bpm [1017b/mi] 59cal 9.03/9.37mph 4) 0.62mi - 4:12(6:46/mi) 154/156bpm [1043b/mi] 60cal 8.86/9.14mph 5) 0.62mi - 4:10(6:42/mi) 154/156bpm [1032b/mi] 59cal 8.95/9.39mph 6) 0.62mi - 4:12(6:46/mi) 154/156bpm [1041b/mi] 60cal 8.87/9.16mph 7) 0.62mi - 4:18(6:56/mi) 157/159bpm [1088b/mi] 62cal 8.66/8.97mph 8) 0.62mi - 4:20(6:59/mi) 157/159bpm [1097b/mi] 62cal 8.59/9.25mph 9) 0.62mi - 4:09(6:40/mi) 157/158bpm [1048b/mi] 60cal 8.99/9.41mph 10) 0.62mi - 4:04(6:32/mi) 158/160bpm [1032b/mi] 59cal 9.18/9.48mph Add a comment 1.3mi, 11:36 Run - Warm Up Split Summary === 1) 0.62mi - 5:38(9:04/mi) 119/130bpm [1078b/mi] 56cal 6.62/7.31mph 2) 0.62mi - 5:48(9:20/mi) 123/130bpm [1148b/mi] 60cal 6.43/7.51mph 3) 0.02mi - 10(10:11/mi) 124/124bpm [1262b/mi] 1cal 5.9/6.03mph Add a comment	6.6mi, 58:51 Run - Easy Split Summary === 1) 0.62mi - 5:37(9:03/mi) 110/119bpm [995b/mi] 48cal 6.63/6.97mph 2) 0.62mi - 5:38(9:04/mi) 123/132bpm [1115b/mi] 59cal 6.62/6.8mph 3) 0.62mi - 5:23(8:40/mi) 120/128bpm [1040b/mi] 52cal 6.92/7.99mph 4) 0.62mi - 5:17(8:30/mi) 124/130bpm [1054b/mi] 52cal 7.06/7.31mph 5) 0.62mi - 5:37(9:03/mi) 125/131bpm [1130b/mi] 55cal 6.63/7.1mph 6) 0.62mi - 5:32(8:55/mi) 126/132bpm [1124b/mi] 53cal 6.73/6.97mph 7) 0.62mi - 5:47(9:18/mi) 128/136bpm [1191b/mi] 57cal 6.45/7.37mph 8) 0.62mi - 5:35(8:59/mi) 124/128bpm [1113b/mi] 46cal 6.68/7.22mph 9) 0.62mi - 5:30(8:51/mi) 124/128bpm [1098b/mi] 45cal 6.77/7.12mph 10) 0.62mi - 5:28(8:47/mi) 120/124bpm [1054b/mi] 36cal 6.83/7.89mph 11) 0.39mi - 3:26(8:53/mi) 126/131bpm [1119b/mi] 28cal 6.75/7.06mph Add a comment	5.5mi, 47:22 Run - Easy Split Summary === 1) 0.62mi - 5:36(9:01/mi) 113/123bpm [1019b/mi] 51cal 6.65/7.62mph 2) 0.62mi - 5:47(9:18/mi) 127/134bpm [1182b/mi] 64cal 6.45/6.78mph 3) 0.62mi - 5:26(8:45/mi) 128/135bpm [1120b/mi] 59cal 6.86/7.16mph 4) 0.62mi - 4:58(8:00/mi) 127/135bpm [1016b/mi] 50cal 7.5/7.78mph 5) 0.62mi - 5:11(8:21/mi) 125/131bpm [1043b/mi] 49cal 7.19/7.76mph 6) 0.62mi - 5:11(8:20/mi) 129/134bpm [1075b/mi] 53cal 7.2/7.76mph 7) 0.62mi - 5:07(8:15/mi) 122/127bpm [1006b/mi] 41cal 7.28/7.68mph 8) 0.62mi - 5:28(8:48/mi) 128/133bpm [1126b/mi] 51cal 6.82/6.99mph 9) 0.54mi - 4:37(8:29/mi) 125/133bpm [1061b/mi] 39cal 7.07/7.89mph Add a comment	-	-	7.6mi, 1:07:30 Run - Easy Split Summary === 1) 0.62mi - 5:43(9:13/mi) 119/126bpm [1096b/mi] 58cal 6.51/6.97mph 2) 0.62mi - 5:28(8:48/mi) 127/135bpm [1118b/mi] 60cal 6.81/7.14mph 3) 0.62mi - 5:21(8:36/mi) 128/131bpm [1100b/mi] 57cal 6.98/7.22mph 4) 0.62mi - 5:33(8:55/mi) 132/135bpm [1177b/mi] 63cal 6.73/7.12mph 5) 0.62mi - 5:33(8:56/mi) 133/139bpm [1189b/mi] 61cal 6.71/7.26mph 6) 0.62mi - 5:21(8:36/mi) 129/135bpm [1109b/mi] 53cal 6.98/7.47mph 7) 0.62mi - 5:47(9:19/mi) 129/132bpm [1201b/mi] 54cal 6.44/7.1mph 8) 0.62mi - 5:34(8:57/mi) 129/134bpm [1155b/mi] 51cal 6.7/7.14mph 9) 0.62mi - 5:45(9:15/mi) 131/139bpm [1212b/mi] 54cal 6.48/7.1mph 10) 0.62mi - 5:45(9:15/mi) 131/141bpm [1212b/mi] 53cal 6.49/7.14mph 11) 0.62mi - 5:30(8:50/mi) 131/138bpm [1158b/mi] 49cal 6.79/7.56mph 12) 0.62mi - 5:12(8:22/mi) 134/140bpm [1122b/mi] 51cal 7.16/7.89mph 13) 0.11mi - 59(9:15/mi) 133/134bpm [1231b/mi] 9cal 6.48/7.28mph Add a comment	3.1mi, 21:43 Run - parkrun Split Summary === 1) 0.62mi - 4:16(6:53/mi) 128/149bpm [880b/mi] 46cal 8.72/9.29mph 2) 0.62mi - 4:22(7:02/mi) 150/152bpm [1055b/mi] 60cal 8.53/8.77mph 3) 0.62mi - 4:14(6:49/mi) 152/154bpm [1036b/mi] 58cal 8.8/9.5mph 4) 0.62mi - 4:24(7:05/mi) 154/155bpm [1090b/mi] 61cal 8.48/8.81mph 5) 0.62mi - 4:15(6:50/mi) 154/155bpm [1053b/mi] 59cal 8.77/9.43mph 6) 0.03mi - 12(6:04/mi) 155/156bpm [940b/mi] 2cal 9.89/9.62mph Add a comment 1.9mi, 18:26 Run - Warm Up Split Summary === 1) 0.62mi - 6:20(10:11/mi) 110/119bpm [1120b/mi] 55cal 5.89/6.64mph 2) 0.62mi - 6:07(9:51/mi) 116/121bpm [1143b/mi] 55cal 6.09/6.78mph 3) 0.61mi - 5:59(9:48/mi) 117/122bpm [1146b/mi] 51cal 6.12/6.78mph Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
6.4mi, 58:23 Run - Easy Split Summary === 1) 0.62mi - 5:45(9:15/mi) 110/119bpm [1018b/mi] 50cal 6.48/6.97mph 2) 0.62mi - 5:49(9:22/mi) 124/130bpm [1161b/mi] 60cal 6.41/6.62mph 3) 0.62mi - 5:37(9:02/mi) 121/128bpm [1093b/mi] 53cal 6.65/7.39mph 4) 0.62mi - 5:32(8:54/mi) 123/128bpm [1094b/mi] 52cal 6.74/7.56mph 5) 0.62mi - 5:44(9:14/mi) 125/134bpm [1154b/mi] 54cal 6.5/7.03mph 6) 0.62mi - 5:16(8:28/mi) 123/129bpm [1041b/mi] 46cal 7.09/7.41mph 7) 0.62mi - 5:38(9:03/mi) 127/132bpm [1150b/mi] 53cal 6.63/7.33mph 8) 0.62mi - 5:40(9:07/mi) 126/131bpm [1148b/mi] 49cal 6.58/7.6mph 9) 0.62mi - 5:38(9:04/mi) 129/136bpm [1169b/mi] 53cal 6.62/7.28mph 10) 0.62mi - 5:37(9:02/mi) 126/129bpm [1138b/mi] 45cal 6.64/6.97mph 11) 0.23mi - 2:09(9:23/mi) 126/130bpm [1182b/mi] 17cal 6.39/6.85mph Add a comment	6.6mi, 54:48 Run - Easy Split Summary === 1) 0.62mi - 5:23(8:40/mi) 113/125bpm [979b/mi] 49cal 6.93/7.28mph 2) 0.62mi - 5:14(8:25/mi) 131/140bpm [1102b/mi] 61cal 7.13/7.28mph 3) 0.62mi - 5:02(8:06/mi) 130/141bpm [1053b/mi] 56cal 7.41/8.14mph 4) 0.62mi - 4:54(7:54/mi) 134/140bpm [1058b/mi] 56cal 7.6/7.95mph 5) 0.62mi - 5:13(8:24/mi) 137/140bpm [1150b/mi] 62cal 7.15/7.81mph 6) 0.62mi - 5:01(8:05/mi) 135/139bpm [1091b/mi] 56cal 7.43/7.68mph 7) 0.62mi - 5:26(8:44/mi) 133/144bpm [1162b/mi] 55cal 6.87/7.74mph 8) 0.62mi - 5:09(8:18/mi) 134/137bpm [1112b/mi] 54cal 7.23/7.87mph 9) 0.62mi - 5:20(8:35/mi) 132/137bpm [1132b/mi] 50cal 6.99/7.74mph 10) 0.62mi - 5:10(8:19/mi) 129/135bpm [1072b/mi] 42cal 7.22/7.6mph 11) 0.34mi - 2:57(8:40/mi) 133/137bpm [1153b/mi] 27cal 6.92/7.66mph Add a comment	-	5.3mi, 45:01 Run - Easy Split Summary === 1) 0.62mi - 5:36(9:01/mi) 116/127bpm [1046b/mi] 53cal 6.65/7.06mph 2) 0.62mi - 5:16(8:29/mi) 126/133bpm [1069b/mi] 56cal 7.07/7.47mph 3) 0.62mi - 5:09(8:18/mi) 128/132bpm [1062b/mi] 55cal 7.23/7.49mph 4) 0.62mi - 5:19(8:33/mi) 128/134bpm [1094b/mi] 55cal 7.02/7.41mph 5) 0.62mi - 5:20(8:36/mi) 130/140bpm [1118b/mi] 55cal 6.98/7.37mph 6) 0.62mi - 5:07(8:14/mi) 132/138bpm [1088b/mi] 54cal 7.28/7.56mph 7) 0.62mi - 5:06(8:12/mi) 132/139bpm [1082b/mi] 53cal 7.32/7.53mph 8) 0.62mi - 5:08(8:15/mi) 130/141bpm [1072b/mi] 49cal 7.27/7.6mph 9) 0.34mi - 3:00(8:54/mi) 132/137bpm [1175b/mi] 29cal 6.74/7.43mph Add a comment	12mi, 1:30:22 Run - Intervals Split Summary === 1) 0.62mi - 5:50(9:23/mi) 110/122bpm [1032b/mi] 50cal 6.4/7.06mph 2) 0.44mi - 4:11(9:26/mi) 118/123bpm [1113b/mi] 39cal 6.36/7.22mph 3) 0.62mi - 4:09(6:40/mi) 143/150bpm [953b/mi] 54cal 9/10.67mph 4) 0.62mi - 4:11(6:45/mi) 150/153bpm [1012b/mi] 58cal 8.89/9.18mph 5) 0.62mi - 3:59(6:25/mi) 155/158bpm [995b/mi] 56cal 9.34/9.62mph 6) 0.62mi - 5:33(8:55/mi) 136/157bpm [1213b/mi] 61cal 6.73/9.37mph 7) 0.62mi - 4:08(6:39/mi) 150/155bpm [997b/mi] 55cal 9.03/9.87mph 8) 0.62mi - 4:13(6:47/mi) 154/155bpm [1045b/mi] 59cal 8.84/8.89mph 9) 0.62mi - 4:01(6:27/mi) 156/158bpm [1006b/mi] 57cal 9.3/9.81mph 10) 0.62mi - 5:38(9:04/mi) 136/156bpm [1234b/mi] 52cal 6.61/9.04mph 11) 0.62mi - 4:09(6:41/mi) 148/153bpm [989b/mi] 53cal 8.97/9.58mph 12) 0.62mi - 4:14(6:48/mi) 153/155bpm [1041b/mi] 58cal 8.82/9.43mph 13) 0.62mi - 4:01(6:29/mi) 156/159bpm [1010b/mi] 56cal 9.27/9.58mph 14) 0.62mi - 5:36(9:00/mi) 137/158bpm [1234b/mi] 41cal 6.66/9.31mph 15) 0.62mi - 4:07(6:37/mi) 150/156bpm [992b/mi] 51cal 9.07/9.27mph 16) 0.62mi - 4:13(6:48/mi) 154/158bpm [1046b/mi] 58cal 8.83/9.27mph 17) 0.62mi - 4:01(6:28/mi) 157/162bpm [1016b/mi] 57cal 9.27/9.56mph 18) 0.62mi - 5:39(9:06/mi) 138/161bpm [1257b/mi] 38cal 6.59/9.58mph 19) 0.62mi - 5:25(8:44/mi) 133/142bpm [1161b/mi] 26cal 6.88/7.31mph 20) 0.35mi - 3:04(8:54/mi) 136/144bpm [1210b/mi] 18cal 6.74/8.1mph Add a comment 5.5mi, 46:11 Run - Easy Split Summary === 1) 0.62mi - 5:15(8:27/mi) 116/124bpm [979b/mi] 49cal 7.11/7.41mph 2) 0.62mi - 5:09(8:17/mi) 129/135bpm [1068b/mi] 58cal 7.25/7.74mph 3) 0.62mi - 5:20(8:34/mi) 131/136bpm [1123b/mi] 60cal 7/7.68mph 4) 0.62mi - 5:23(8:40/mi) 135/139bpm [1169b/mi] 64cal 6.93/7.66mph 5) 0.62mi - 5:10(8:18/mi) 131/139bpm [1088b/mi] 54cal 7.22/7.76mph 6) 0.62mi - 5:19(8:33/mi) 123/138bpm [1051b/mi] 43cal 7.02/7.95mph 7) 0.62mi - 5:20(8:34/mi) 129/137bpm [1106b/mi] 50cal 7/7.87mph 8) 0.62mi - 5:08(8:16/mi) 126/132bpm [1042b/mi] 42cal 7.25/7.68mph 9) 0.5mi - 4:09(8:17/mi) 125/134bpm [1035b/mi] 32cal 7.24/7.56mph Add a comment	3.2mi, 29:05 Run - Easy Split Summary === 1) 0.62mi - 5:47(9:19/mi) 116/124bpm [1080b/mi] 55cal 6.44/7.01mph 2) 0.62mi - 5:37(9:03/mi) 118/131bpm [1067b/mi] 53cal 6.63/7.43mph 3) 0.62mi - 5:19(8:34/mi) 119/133bpm [1019b/mi] 49cal 7.01/7.47mph 4) 0.62mi - 5:46(9:17/mi) 122/132bpm [1132b/mi] 55cal 6.47/7.16mph 5) 0.62mi - 5:39(9:05/mi) 126/134bpm [1144b/mi] 56cal 6.61/7.18mph 6) 0.11mi - 57(8:53/mi) 127/131bpm [1129b/mi] 9cal 6.75/7.01mph Add a comment	3.1mi, 24:28 Run - parkrun Split Summary === 1) 0.62mi - 5:22(8:38/mi) 117/132bpm [1010b/mi] 53cal 6.95/7.58mph 2) 0.62mi - 5:07(8:14/mi) 132/136bpm [1086b/mi] 61cal 7.29/7.74mph 3) 0.62mi - 4:47(7:42/mi) 134/139bpm [1031b/mi] 57cal 7.8/8.5mph 4) 0.62mi - 4:51(7:48/mi) 141/147bpm [1100b/mi] 62cal 7.69/7.97mph 5) 0.62mi - 4:15(6:51/mi) 151/156bpm [1035b/mi] 59cal 8.76/10.4mph 6) 0.01mi - 7(7:25/mi) 154/155bpm [1141b/mi] 1cal 8.1/9.91mph Add a comment 0.9mi, 8:11 Run - Warm Up Split Summary === 1) 0.62mi - 5:51(9:24/mi) 113/120bpm [1063b/mi] 53cal 6.38/7.2mph 2) 0.25mi - 2:21(9:27/mi) 118/121bpm [1114b/mi] 22cal 6.36/6.68mph Add a comment
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
4.6mi, 40:17 Run - Easy Split Summary === 1) 0.62mi - 5:38(9:04/mi) 114/131bpm [1033b/mi] 52cal 6.62/7.31mph 2) 0.62mi - 5:32(8:55/mi) 128/134bpm [1141b/mi] 62cal 6.73/6.87mph 3) 0.62mi - 5:20(8:35/mi) 125/130bpm [1074b/mi] 54cal 6.99/7.45mph 4) 0.62mi - 5:22(8:39/mi) 124/129bpm [1073b/mi] 51cal 6.94/7.41mph 5) 0.62mi - 5:29(8:50/mi) 125/131bpm [1104b/mi] 51cal 6.8/7.03mph 6) 0.62mi - 5:26(8:45/mi) 127/137bpm [1111b/mi] 52cal 6.86/7.41mph 7) 0.62mi - 5:27(8:46/mi) 126/132bpm [1105b/mi] 50cal 6.84/7.14mph 8) 0.22mi - 2:02(9:12/mi) 125/131bpm [1151b/mi] 17cal 6.52/6.76mph Add a comment	-	5.2mi, 42:46 Run - Easy Split Summary === 1) 0.62mi - 5:26(8:45/mi) 125/142bpm [1094b/mi] 59cal 6.86/7.45mph 2) 0.62mi - 4:58(7:59/mi) 126/131bpm [1006b/mi] 52cal 7.52/7.74mph 3) 0.62mi - 4:56(7:56/mi) 127/132bpm [1008b/mi] 52cal 7.56/7.97mph 4) 0.62mi - 4:59(8:02/mi) 127/132bpm [1019b/mi] 50cal 7.48/7.89mph 5) 0.62mi - 5:13(8:24/mi) 130/139bpm [1092b/mi] 54cal 7.14/7.43mph 6) 0.62mi - 5:13(8:24/mi) 132/137bpm [1109b/mi] 56cal 7.14/7.43mph 7) 0.62mi - 5:13(8:23/mi) 130/137bpm [1090b/mi] 52cal 7.15/7.6mph 8) 0.62mi - 5:17(8:31/mi) 128/141bpm [1090b/mi] 47cal 7.05/7.35mph 9) 0.18mi - 1:30(8:31/mi) 130/135bpm [1107b/mi] 14cal 7.05/7.51mph Add a comment	5.2mi, 45:22 Run - Easy Split Summary === 1) 0.62mi - 6:07(9:51/mi) 113/133bpm [1112b/mi] 51cal 6.1/7.26mph 2) 0.62mi - 5:19(8:33/mi) 121/133bpm [1034b/mi] 53cal 7.02/8.14mph 3) 0.62mi - 5:24(8:41/mi) 129/132bpm [1120b/mi] 59cal 6.91/7.22mph 4) 0.62mi - 5:24(8:41/mi) 127/135bpm [1102b/mi] 55cal 6.91/6.99mph 5) 0.62mi - 5:15(8:27/mi) 127/133bpm [1074b/mi] 51cal 7.1/7.53mph 6) 0.62mi - 5:22(8:39/mi) 125/133bpm [1080b/mi] 49cal 6.94/7.22mph 7) 0.62mi - 5:15(8:27/mi) 126/130bpm [1065b/mi] 46cal 7.1/7.66mph 8) 0.62mi - 5:37(9:02/mi) 137/150bpm [1237b/mi] 64cal 6.65/7.41mph 9) 0.19mi - 1:40(8:43/mi) 138/147bpm [1202b/mi] 19cal 6.89/7.03mph Add a comment	5.1mi, 43:26 Run - Intervals Split Summary === 1) 0.62mi - 5:12(8:22/mi) 100/115bpm [836b/mi] 39cal 7.18/8.1mph 2) 0.62mi - 5:42(9:10/mi) 119/126bpm [1091b/mi] 55cal 6.55/7.14mph 3) 0.62mi - 5:26(8:45/mi) 123/133bpm [1077b/mi] 54cal 6.85/8.6mph 4) 0.62mi - 4:27(7:10/mi) 137/151bpm [982b/mi] 54cal 8.37/10.08mph 5) 0.62mi - 4:40(7:30/mi) 144/154bpm [1081b/mi] 61cal 8/10.1mph 6) 0.62mi - 5:45(9:15/mi) 134/151bpm [1239b/mi] 63cal 6.49/9.31mph 7) 0.62mi - 5:21(8:37/mi) 132/141bpm [1136b/mi] 55cal 6.97/8.06mph 8) 0.62mi - 5:41(9:09/mi) 136/148bpm [1243b/mi] 61cal 6.56/6.87mph 9) 0.13mi - 1:13(9:00/mi) 131/136bpm [1180b/mi] 11cal 6.66/7.01mph Add a comment	-	11mi, 1:39:51 Run - Long Run Split Summary === 1) 0.62mi - 5:43(9:11/mi) 112/127bpm [1029b/mi] 50cal 6.53/7.1mph 2) 0.62mi - 5:40(9:07/mi) 114/119bpm [1040b/mi] 48cal 6.58/6.91mph 3) 0.62mi - 5:37(9:02/mi) 118/125bpm [1066b/mi] 49cal 6.64/6.74mph 4) 0.62mi - 5:40(9:07/mi) 119/123bpm [1086b/mi] 49cal 6.58/6.74mph 5) 0.62mi - 5:35(8:59/mi) 119/124bpm [1069b/mi] 46cal 6.68/7.33mph 6) 0.62mi - 5:45(9:15/mi) 119/124bpm [1100b/mi] 46cal 6.49/6.74mph 7) 0.62mi - 5:42(9:10/mi) 119/122bpm [1091b/mi] 42cal 6.54/6.85mph 8) 0.62mi - 5:32(8:55/mi) 120/124bpm [1070b/mi] 42cal 6.73/6.99mph 9) 0.62mi - 5:39(9:05/mi) 120/126bpm [1090b/mi] 41cal 6.61/6.78mph 10) 0.62mi - 5:43(9:12/mi) 120/125bpm [1103b/mi] 40cal 6.53/6.76mph 11) 0.62mi - 5:40(9:07/mi) 120/125bpm [1094b/mi] 39cal 6.58/6.85mph 12) 0.62mi - 5:32(8:55/mi) 121/129bpm [1078b/mi] 38cal 6.74/6.85mph 13) 0.62mi - 5:33(8:55/mi) 122/126bpm [1088b/mi] 39cal 6.73/6.93mph 14) 0.62mi - 5:29(8:50/mi) 122/126bpm [1078b/mi] 38cal 6.79/7.03mph 15) 0.62mi - 5:34(8:57/mi) 124/130bpm [1109b/mi] 42cal 6.71/7.12mph 16) 0.62mi - 6:01(9:41/mi) 129/135bpm [1249b/mi] 52cal 6.2/6.85mph 17) 0.62mi - 5:23(8:39/mi) 123/129bpm [1064b/mi] 37cal 6.93/7.18mph 18) 0.47mi - 4:05(8:40/mi) 121/126bpm [1048b/mi] 26cal 6.93/7.74mph Add a comment
Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30
-	-	5.9mi, 49:31 Run - Easy Split Summary === 1) 0.62mi - 5:10(8:19/mi) 118/130bpm [981b/mi] 50cal 7.22/8.18mph 2) 0.62mi - 4:58(7:59/mi) 127/134bpm [1014b/mi] 53cal 7.51/7.93mph 3) 0.62mi - 5:19(8:33/mi) 132/137bpm [1129b/mi] 61cal 7.02/7.47mph 4) 0.62mi - 5:12(8:23/mi) 131/138bpm [1097b/mi] 56cal 7.16/7.53mph 5) 0.62mi - 5:17(8:30/mi) 130/133bpm [1104b/mi] 54cal 7.06/7.45mph 6) 0.62mi - 5:20(8:35/mi) 130/137bpm [1115b/mi] 53cal 6.99/7.78mph 7) 0.62mi - 5:28(8:48/mi) 131/138bpm [1153b/mi] 54cal 6.82/7.18mph 8) 0.62mi - 5:06(8:12/mi) 134/142bpm [1100b/mi] 54cal 7.31/7.87mph 9) 0.62mi - 4:59(8:01/mi) 132/135bpm [1059b/mi] 48cal 7.48/7.64mph 10) 0.32mi - 2:43(8:22/mi) 129/135bpm [1079b/mi] 23cal 7.17/7.6mph Add a comment	-	5.3mi, 44:34 Run - Easy Split Summary === 1) 0.62mi - 5:26(8:45/mi) 118/134bpm [1032b/mi] 53cal 6.86/7.37mph 2) 0.62mi - 5:24(8:42/mi) 135/145bpm [1174b/mi] 65cal 6.9/7.22mph 3) 0.62mi - 5:14(8:25/mi) 135/140bpm [1137b/mi] 61cal 7.12/7.35mph 4) 0.62mi - 5:08(8:15/mi) 132/140bpm [1089b/mi] 55cal 7.27/7.74mph 5) 0.62mi - 5:10(8:19/mi) 131/136bpm [1090b/mi] 54cal 7.21/7.47mph 6) 0.62mi - 5:22(8:38/mi) 132/138bpm [1139b/mi] 55cal 6.96/8.14mph 7) 0.62mi - 5:10(8:18/mi) 134/142bpm [1113b/mi] 54cal 7.22/7.68mph 8) 0.62mi - 5:00(8:03/mi) 135/143bpm [1086b/mi] 52cal 7.46/7.62mph 9) 0.32mi - 2:40(8:22/mi) 134/137bpm [1122b/mi] 27cal 7.17/7.76mph Add a comment	-	1.2mi, 10:40 Run - Warm Down Split Summary === 1) 0.62mi - 5:34(8:57/mi) 134/148bpm [1199b/mi] 68cal 6.71/7.03mph 2) 0.55mi - 5:06(9:15/mi) 131/135bpm [1212b/mi] 59cal 6.48/6.93mph Add a comment 2.6mi, 16:53 Run - parkrun Split Summary === 1) 0.62mi - 4:02(6:30/mi) 151/154bpm [982b/mi] 54cal 9.23/9.52mph 2) 0.62mi - 4:00(6:26/mi) 156/159bpm [1005b/mi] 56cal 9.32/9.71mph 3) 0.62mi - 4:02(6:29/mi) 159/163bpm [1032b/mi] 58cal 9.25/9.35mph 4) 0.62mi - 3:59(6:25/mi) 162/165bpm [1040b/mi] 58cal 9.35/9.48mph 5) 0.06mi - 49(13:44/mi) 154/161bpm [2114b/mi] 11cal 4.37/9.52mph Add a comment 1mi, 8:46 Run - Warm Up Split Summary === 1) 0.62mi - 5:19(8:34/mi) 123/136bpm [1053b/mi] 55cal 7.01/7.6mph 2) 0.4mi - 3:26(8:37/mi) 128/132bpm [1103b/mi] 37cal 6.97/7.08mph Add a comment

johnnywoo77 M45 Lanarkshire

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johnnywoo77
M45 Lanarkshire