Sunbed Athlete

Lap of Victory Park, Avenue, Brae Toll, Old Dailly, Hawkhill, about turning after Bargany Gardens, Old Dailly, Brae Toll, Avenue, Ainslie Road, lap of the houses then home. Ninety minutes of getting soaked to the proverbial 💨💨☔️☔️

1) 1mi - 6:50(6:50/mi) 123/131bpm [841b/mi] 91cal 8.78/9.18mph
2) 1mi - 6:51(6:51/mi) 114/119bpm [781b/mi] 74cal 8.76/9.29mph
3) 1mi - 6:34(6:34/mi) 117/127bpm [769b/mi] 73cal 9.13/9.54mph
4) 1mi - 6:41(6:41/mi) 130/144bpm [869b/mi] 92cal 8.98/9.54mph
5) 1mi - 6:43(6:43/mi) 136/141bpm [913b/mi] 101cal 8.94/9.58mph
6) 1mi - 6:54(6:54/mi) 135/140bpm [932b/mi] 100cal 8.69/9.08mph
7) 1mi - 6:41(6:41/mi) 140/160bpm [936b/mi] 101cal 8.97/9.85mph
8) 1mi - 6:37(6:37/mi) 149/160bpm [985b/mi] 109cal 9.08/9.85mph
9) 1mi - 6:43(6:43/mi) 158/182bpm [1061b/mi] 119cal 8.94/9.08mph
10) 1mi - 7:04(7:04/mi) 166/170bpm [1172b/mi] 134cal 8.5/8.89mph
11) 1mi - 6:50(6:50/mi) 166/171bpm [1134b/mi] 131cal 8.78/9.35mph
12) 1mi - 7:08(7:08/mi) 167/172bpm [1190b/mi] 137cal 8.42/9.77mph
13) 1mi - 7:05(7:05/mi) 166/170bpm [1175b/mi] 136cal 8.48/9mph
14) 0.19mi - 1:21(7:12/mi) 169/174bpm [1217b/mi] 26cal 8.33/8.35mph

Legs feeling heavy on the plod this morning up Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital, golf course, round boatyard, Prom then home 😴💨

1) 1mi - 6:54(6:54/mi) 107/116bpm [738b/mi] 71cal 8.7/9.81mph
2) 1mi - 6:18(6:18/mi) 124/141bpm [781b/mi] 83cal 9.52/10.42mph
3) 1mi - 6:30(6:30/mi) 127/130bpm [826b/mi] 87cal 9.22/9.46mph
4) 1mi - 6:40(6:40/mi) 129/135bpm [859b/mi] 91cal 9.01/9.41mph
5) 1mi - 6:46(6:46/mi) 120/132bpm [811b/mi] 72cal 8.87/9.14mph
6) 1mi - 6:42(6:42/mi) 113/119bpm [757b/mi] 51cal 8.95/9.14mph
7) 1mi - 6:57(6:57/mi) 119/134bpm [828b/mi] 64cal 8.63/9.29mph
8) 1mi - 6:47(6:47/mi) 111/120bpm [754b/mi] 46cal 8.83/9.64mph
9) 1mi - 6:57(6:57/mi) 98/119bpm [682b/mi] 26cal 8.62/8.79mph
10) 0.2mi - 1:28(7:15/mi) 118/119bpm [856b/mi] 13cal 8.27/8.75mph

Just under 30 hours recovery from yesterday’s plod and felt ok for that.

Headed out Brae Toll, Old Dailly, Hawkhill, about turning after Bargany Gardens, Old Dailly, Brae Toll then home 💨🌤️🥵😎

1) 1mi - 6:41(6:41/mi) 128/139bpm [856b/mi] 95cal 8.98/9.93mph
2) 1mi - 6:34(6:34/mi) 136/145bpm [894b/mi] 102cal 9.13/9.29mph
3) 1mi - 6:26(6:26/mi) 137/146bpm [881b/mi] 99cal 9.33/9.79mph
4) 1mi - 6:32(6:32/mi) 139/144bpm [908b/mi] 102cal 9.18/9.33mph
5) 1mi - 6:59(6:59/mi) 141/153bpm [984b/mi] 109cal 8.6/9.98mph
6) 1mi - 6:46(6:46/mi) 143/152bpm [968b/mi] 108cal 8.86/9.71mph
7) 1mi - 6:26(6:26/mi) 141/172bpm [906b/mi] 99cal 9.33/10.02mph
8) 1mi - 6:32(6:32/mi) 141/147bpm [921b/mi] 100cal 9.18/9.39mph
9) 1mi - 6:34(6:34/mi) 143/148bpm [940b/mi] 104cal 9.13/10.16mph
10) 1mi - 6:48(6:48/mi) 145/152bpm [986b/mi] 108cal 8.82/9.75mph
11) 1mi - 6:48(6:48/mi) 145/150bpm [986b/mi] 106cal 8.83/9.79mph
12) 0.13mi - 55(7:05/mi) 144/147bpm [1020b/mi] 14cal 8.47/8.85mph

Headed home from Victory Park via Avenue 🌤️💨😎

1) 1mi - 6:40(6:40/mi) 120/137bpm [799b/mi] 87cal 9.01/9.91mph
2) 1mi - 6:46(6:46/mi) 125/130bpm [845b/mi] 93cal 8.87/9.18mph
3) 0.22mi - 1:35(7:08/mi) 123/127bpm [878b/mi] 20cal 8.41/9.04mph

Victory Park for 16 x 300 metres all with roughly 20-30 seconds jog recovery 🌤️😎💨🥵
All good apart from a little blip in the middle and towards the end 🥴

1) 0.17mi - 1:00(5:51/mi) 128/138bpm [748b/mi] 13cal 10.27/12.77mph
2) 0.05mi - 23(7:32/mi) 141/144bpm [1061b/mi] 6cal 7.97/10.27mph
3) 0.18mi - 1:03(5:51/mi) 142/148bpm [830b/mi] 17cal 10.26/10.52mph
4) 0.04mi - 20(7:31/mi) 142/146bpm [1067b/mi] 5cal 7.99/10.12mph
5) 0.18mi - 1:01(5:43/mi) 140/144bpm [800b/mi] 16cal 10.5/10.75mph
6) 0.05mi - 22(7:49/mi) 140/142bpm [1094b/mi] 6cal 7.68/10.44mph
7) 0.18mi - 1:03(5:53/mi) 142/152bpm [836b/mi] 17cal 10.2/10.44mph
8) 0.04mi - 19(7:26/mi) 152/154bpm [1130b/mi] 5cal 8.07/10.06mph
9) 0.18mi - 1:02(5:46/mi) 146/152bpm [843b/mi] 17cal 10.39/10.37mph
10) 0.05mi - 23(7:31/mi) 144/146bpm [1083b/mi] 6cal 7.97/10.29mph
11) 0.18mi - 1:03(5:47/mi) 141/146bpm [815b/mi] 17cal 10.38/10.56mph
12) 0.04mi - 19(7:19/mi) 117/124bpm [856b/mi] 3cal 8.2/10.14mph
13) 0.17mi - 1:00(5:46/mi) 133/139bpm [767b/mi] 14cal 10.4/10.71mph
14) 0.05mi - 23(7:18/mi) 134/138bpm [978b/mi] 6cal 8.22/10.12mph
15) 0.18mi - 1:04(6:01/mi) 133/137bpm [801b/mi] 15cal 9.97/10.04mph
16) 0.05mi - 22(7:30/mi) 127/130bpm [952b/mi] 4cal 8.01/10mph
17) 0.18mi - 1:02(5:51/mi) 135/140bpm [791b/mi] 15cal 10.25/10.42mph
18) 0.05mi - 23(7:33/mi) 130/138bpm [981b/mi] 6cal 7.95/10.1mph
19) 0.18mi - 1:04(5:56/mi) 119/129bpm [707b/mi] 12cal 10.11/10.08mph
20) 0.05mi - 20(7:20/mi) 115/117bpm [843b/mi] 3cal 8.18/10.06mph
21) 0.18mi - 1:01(5:41/mi) 119/122bpm [677b/mi] 11cal 10.55/10.85mph
22) 0.05mi - 23(7:59/mi) 119/121bpm [951b/mi] 3cal 7.51/10.35mph
23) 0.18mi - 1:04(5:58/mi) 122/125bpm [727b/mi] 12cal 10.06/10.16mph
24) 0.04mi - 20(7:32/mi) 115/115bpm [866b/mi] 3cal 7.97/9.81mph
25) 0.18mi - 1:02(5:51/mi) 116/119bpm [678b/mi] 9cal 10.27/10.58mph
26) 0.05mi - 24(7:26/mi) 114/115bpm [848b/mi] 3cal 8.07/10.29mph
27) 0.18mi - 1:04(5:59/mi) 118/123bpm [706b/mi] 10cal 10.02/9.96mph
28) 0.04mi - 20(7:48/mi) 124/126bpm [966b/mi] 3cal 7.7/9.81mph
29) 0.18mi - 1:02(5:50/mi) 122/126bpm [712b/mi] 12cal 10.27/10.71mph
30) 0.05mi - 22(7:25/mi) 111/112bpm [824b/mi] 3cal 8.08/10.06mph
31) 0.18mi - 1:05(6:02/mi) 116/119bpm [700b/mi] 10cal 9.94/9.93mph
32) 0.04mi - 17(6:36/mi) 113/116bpm [746b/mi] 2cal 9.09/9.77mph

Headed to Victory Park via Avenue 🌤️💨😎

1) 1mi - 6:47(6:47/mi) 121/133bpm [821b/mi] 90cal 8.84/10.29mph
2) 1mi - 6:39(6:39/mi) 130/139bpm [864b/mi] 95cal 9.03/10.06mph
3) 0.23mi - 1:35(6:54/mi) 137/139bpm [946b/mi] 24cal 8.69/9.04mph

Tired straight from shift plod heading Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside hospital, golf course, round boatyard, Prom then home 😴💨😎🌤️🥵

1) 1mi - 7:05(7:05/mi) 140/172bpm [991b/mi] 112cal 8.48/8.83mph
2) 1mi - 6:28(6:28/mi) 134/155bpm [866b/mi] 96cal 9.29/9.81mph
3) 1mi - 6:44(6:44/mi) 137/149bpm [922b/mi] 104cal 8.92/9.1mph
4) 1mi - 6:50(6:50/mi) 123/140bpm [841b/mi] 73cal 8.77/9.18mph
5) 1mi - 6:52(6:52/mi) 135/168bpm [927b/mi] 99cal 8.74/9.14mph
6) 1mi - 6:47(6:47/mi) 119/137bpm [808b/mi] 57cal 8.84/9.1mph
7) 1mi - 6:58(6:58/mi) 117/125bpm [815b/mi] 50cal 8.62/9.06mph
8) 1mi - 6:50(6:50/mi) 115/177bpm [786b/mi] 50cal 8.78/9.2mph
9) 1mi - 7:03(7:03/mi) 143/175bpm [1008b/mi] 106cal 8.51/8.81mph
10) 0.21mi - 1:23(6:47/mi) 144/148bpm [977b/mi] 22cal 8.85/8.7mph

Very tired 😴 🥱 after shift and feel a head cold looming 🤒🤧 so cut the plod shorter than planned/hoped.

Brae Toll, roundabout outside the hospital, Brae Toll, lap of the houses then home.

Pace wise ok, just the legs weren’t feeling it ☹️

1) 1mi - 6:53(6:53/mi) 129/136bpm [888b/mi] 101cal 8.72/9.91mph
2) 1mi - 6:46(6:46/mi) 132/157bpm [894b/mi] 100cal 8.86/9.16mph
3) 1mi - 6:40(6:40/mi) 127/132bpm [847b/mi] 91cal 8.99/9.56mph
4) 1mi - 6:53(6:53/mi) 133/141bpm [915b/mi] 100cal 8.73/9.54mph
5) 1mi - 6:48(6:48/mi) 154/178bpm [1047b/mi] 119cal 8.83/9.31mph
6) 1mi - 6:48(6:48/mi) 151/156bpm [1026b/mi] 115cal 8.83/9.12mph
7) 0.03mi - 12(7:41/mi) 152/154bpm [1168b/mi] 3cal 7.81/8.77mph

After volunteering duties, headed along the Prom, Mill Road then home 💨🌤️😎🤒🤧

Finished the week on 65.4 miles 😊

1) 1mi - 7:04(7:04/mi) 137/146bpm [968b/mi] 111cal 8.5/9.52mph
2) 1mi - 7:05(7:05/mi) 144/146bpm [1021b/mi] 118cal 8.46/9.39mph
3) 1mi - 6:37(6:37/mi) 148/166bpm [979b/mi] 110cal 9.07/9.75mph
4) 0.20mi - 1:14(7:46/mi) 152/161bpm [1182b/mi] 21cal 7.72/9.04mph

Girvan Prom Parkrun #241
Second place 💨🌤️😎
Head cold here 🤧🤒 legs weren’t feeling it again. Feeling weak but even without that, I wouldn’t have touched the lad that won.

Volunteering duties barcode scanning.

1) 1mi - 5:43(5:43/mi) 142/171bpm [812b/mi] 91cal 10.5/12.27mph
2) 1mi - 5:58(5:58/mi) 143/151bpm [854b/mi] 97cal 10.05/10.75mph
3) 1mi - 5:50(5:50/mi) 140/148bpm [816b/mi] 92cal 10.29/11.1mph
4) 0.12mi - 39(5:19/mi) 150/155bpm [797b/mi] 11cal 11.29/11.21mph

Headed to Parkrun via Avenue 🌤️💨😎
Head cold here 🤒🤧

1) 1mi - 6:37(6:37/mi) 122/134bpm [808b/mi] 89cal 9.06/10.23mph
2) 1mi - 6:34(6:34/mi) 132/145bpm [867b/mi] 97cal 9.14/10.04mph
3) 0.28mi - 1:49(6:30/mi) 136/143bpm [883b/mi] 27cal 9.24/9.52mph

Try and start each month with a decent amount of miles but the head cold had other ideas ☹️🤧🤒 gradually got worse as yesterday progressed.

Headed out Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, Avenue, lap of Victory Park, Ainslie Road then home.

Hopefully be better tomorrow 🤞

1) 1mi - 6:33(6:33/mi) 115/126bpm [753b/mi] 79cal 9.17/9.5mph
2) 1mi - 6:42(6:42/mi) 122/135bpm [817b/mi] 86cal 8.97/9.58mph
3) 1mi - 6:27(6:27/mi) 121/128bpm [780b/mi] 80cal 9.31/9.54mph
4) 1mi - 6:44(6:44/mi) 130/134bpm [875b/mi] 95cal 8.92/9.29mph
5) 1mi - 7:04(7:04/mi) 135/171bpm [955b/mi] 105cal 8.48/9.29mph
6) 1mi - 6:39(6:39/mi) 152/180bpm [1010b/mi] 116cal 9.03/9.43mph
7) 1mi - 6:50(6:50/mi) 168/189bpm [1148b/mi] 132cal 8.78/9.06mph
8) 1mi - 6:47(6:47/mi) 179/185bpm [1213b/mi] 147cal 8.85/9.37mph
9) 1mi - 7:00(7:00/mi) 179/187bpm [1253b/mi] 151cal 8.57/9.18mph
10) 1mi - 6:51(6:51/mi) 188/193bpm [1289b/mi] 148cal 8.75/9.1mph
11) 0.05mi - 25(7:56/mi) 187/189bpm [1483b/mi] 9cal 7.57/8.22mph

Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🌧️☔️🤒🤧
Rather damp outside. Soaked through in no time. However the rain was warm.

Head cold still here. Felt pretty weak at times ☹️

1) 1mi - 6:37(6:37/mi) 139/154bpm [920b/mi] 102cal 9.06/10.87mph
2) 1mi - 6:23(6:23/mi) 135/147bpm [861b/mi] 95cal 9.41/10.1mph
3) 1mi - 6:46(6:46/mi) 143/150bpm [969b/mi] 109cal 8.86/8.93mph
4) 1mi - 6:45(6:45/mi) 144/150bpm [972b/mi] 108cal 8.89/9.48mph
5) 1mi - 6:57(6:57/mi) 145/151bpm [1009b/mi] 112cal 8.63/8.87mph
6) 1mi - 6:45(6:45/mi) 146/152bpm [984b/mi] 109cal 8.9/9.41mph
7) 1mi - 6:48(6:48/mi) 144/152bpm [980b/mi] 106cal 8.82/9.18mph
8) 1mi - 6:56(6:56/mi) 144/151bpm [999b/mi] 109cal 8.65/9.02mph
9) 1mi - 6:52(6:52/mi) 131/149bpm [899b/mi] 59cal 8.74/8.91mph
10) 1mi - 7:15(7:15/mi) 125/132bpm [907b/mi] 39cal 8.27/8.93mph
11) 1mi - 6:56(6:56/mi) 115/132bpm [798b/mi] 30cal 8.65/9.06mph
12) 0.13mi - 58(7:23/mi) 114/119bpm [841b/mi] 3cal 8.13/8.56mph

Head cold still looming around 🤒🤧 as I headed out Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home 🌧️

1) 1mi - 6:53(6:53/mi) 152/169bpm [1045b/mi] 116cal 8.73/9.35mph
2) 1mi - 6:58(6:58/mi) 162/167bpm [1129b/mi] 126cal 8.61/8.97mph
3) 1mi - 6:43(6:43/mi) 166/173bpm [1114b/mi] 127cal 8.94/9.43mph
4) 1mi - 6:52(6:52/mi) 174/180bpm [1196b/mi] 143cal 8.73/9mph
5) 1mi - 6:37(6:37/mi) 175/185bpm [1157b/mi] 138cal 9.08/9.96mph
6) 1mi - 6:41(6:41/mi) 177/181bpm [1182b/mi] 140cal 8.99/9.31mph
7) 1mi - 6:48(6:48/mi) 170/182bpm [1156b/mi] 135cal 8.82/9.25mph
8) 1mi - 6:49(6:49/mi) 170/178bpm [1158b/mi] 135cal 8.81/9.2mph
9) 1mi - 6:50(6:50/mi) 184/194bpm [1256b/mi] 144cal 8.79/9.46mph
10) 0.12mi - 51(7:17/mi) 184/186bpm [1339b/mi] 18cal 8.25/9.16mph

Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital and back way I came.

Lower back tender ☹️ and head cold still not fully away 🤒🤧🌤️😎🥵

1) 1mi - 6:47(6:47/mi) 172/184bpm [1109b/mi] 124cal 9.31/11.71mph
2) 1mi - 6:20(6:20/mi) 142/157bpm [899b/mi] 94cal 9.47/9.81mph
3) 1mi - 6:39(6:39/mi) 142/149bpm [945b/mi] 98cal 9.01/9.46mph
4) 1mi - 6:40(6:40/mi) 145/151bpm [967b/mi] 101cal 9/9.54mph
5) 1mi - 6:47(6:47/mi) 152/168bpm [1030b/mi] 108cal 8.85/9.16mph
6) 1mi - 6:38(6:38/mi) 160/170bpm [1060b/mi] 112cal 9.05/9.43mph
7) 1mi - 6:43(6:43/mi) 164/179bpm [1102b/mi] 119cal 8.93/9.37mph
8) 1mi - 6:41(6:41/mi) 172/190bpm [1150b/mi] 125cal 8.97/10.58mph
9) 1mi - 6:30(6:30/mi) 180/190bpm [1171b/mi] 128cal 9.22/10.62mph
10) 1mi - 6:50(6:50/mi) 176/186bpm [1202b/mi] 132cal 8.78/10.14mph
11) 1mi - 6:37(6:37/mi) 171/180bpm [1132b/mi] 125cal 9.07/9.68mph
12) 0.03mi - 10(6:21/mi) 174/178bpm [1105b/mi] 3cal 9.45/8.62mph

Brae Toll, Old Dailly, about turning after Bargany Gardens, Hawkhill, Old Dailly, Brae Toll then home 🌤️💨🥵😎

Lower back still tender ☹️
Head cold still not fully away 🤧🤒

1) 1mi - 6:49(6:49/mi) 122/144bpm [832b/mi] 83cal 8.79/9.23mph
2) 1mi - 6:24(6:24/mi) 139/143bpm [890b/mi] 94cal 9.37/9mph
3) 1mi - 6:39(6:39/mi) 147/165bpm [977b/mi] 104cal 9.03/9.6mph
4) 1mi - 6:41(6:41/mi) 150/157bpm [1003b/mi] 105cal 8.97/9.23mph
5) 1mi - 6:43(6:43/mi) 160/185bpm [1076b/mi] 114cal 8.92/9.56mph
6) 1mi - 6:30(6:30/mi) 171/203bpm [1111b/mi] 120cal 9.24/9.04mph
7) 1mi - 6:22(6:22/mi) 172/182bpm [1096b/mi] 123cal 9.41/10.16mph
8) 1mi - 6:38(6:38/mi) 191/206bpm [1266b/mi] 132cal 9.05/9.79mph
9) 1mi - 6:34(6:34/mi) 193/200bpm [1266b/mi] 132cal 9.14/10.04mph
10) 1mi - 6:45(6:45/mi) 193/203bpm [1302b/mi] 135cal 8.89/9.46mph
11) 1mi - 6:40(6:40/mi) 195/203bpm [1299b/mi] 134cal 9.01/9.52mph
12) 0.18mi - 1:15(7:11/mi) 197/200bpm [1414b/mi] 25cal 8.36/9.31mph

Bounced along ok after a late night at the football ⚽️ 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇵🇱 and early morning rise to travel home. Headed Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital and back way I came adding a lap of the houses on then home 💨🌤️🥵😎

1) 1mi - 6:49(6:49/mi) 137/153bpm [933b/mi] 97cal 8.81/11.4mph
2) 1mi - 6:24(6:24/mi) 128/205bpm [819b/mi] 78cal 9.38/10.37mph
3) 1mi - 6:31(6:31/mi) 140/145bpm [913b/mi] 95cal 9.2/9.62mph
4) 1mi - 6:40(6:40/mi) 139/146bpm [926b/mi] 93cal 9.01/9.39mph
5) 1mi - 6:51(6:51/mi) 141/147bpm [965b/mi] 99cal 8.77/9.1mph
6) 1mi - 6:38(6:38/mi) 142/148bpm [943b/mi] 96cal 9.03/9.41mph
7) 1mi - 6:39(6:39/mi) 141/177bpm [938b/mi] 93cal 9.02/9.33mph
8) 1mi - 6:46(6:46/mi) 141/146bpm [954b/mi] 94cal 8.86/9.29mph
9) 1mi - 6:52(6:52/mi) 140/145bpm [961b/mi] 94cal 8.74/8.87mph
10) 1mi - 7:07(7:07/mi) 145/153bpm [1032b/mi] 103cal 8.43/8.89mph
11) 1mi - 6:51(6:51/mi) 142/150bpm [972b/mi] 92cal 8.76/9.35mph
12) 0.13mi - 53(7:04/mi) 141/144bpm [996b/mi] 11cal 8.49/8.66mph

After volunteering at Parkrun, headed along Prom, Mill Road then home. Stiffened up after Parkrun making first mile an effort 🥵
Finished the week on 72.2 miles 💨🌤️😎

1) 1mi - 6:50(6:50/mi) 135/146bpm [923b/mi] 99cal 8.78/12.44mph
2) 1mi - 7:05(7:05/mi) 148/152bpm [1048b/mi] 113cal 8.47/10.85mph
3) 1mi - 6:46(6:46/mi) 137/150bpm [927b/mi] 97cal 8.87/10.21mph
4) 0.18mi - 1:19(7:10/mi) 143/147bpm [1026b/mi] 20cal 8.36/10.21mph

Girvan Prom Parkrun #242
First place 💨☀️🥵😎
Volunteering duties barcode scanning 😊

Homemade peppermint slices went down a treat 👌😋

1) 1mi - 5:40(5:40/mi) 144/172bpm [817b/mi] 87cal 10.57/12.48mph
2) 1mi - 5:57(5:57/mi) 148/152bpm [882b/mi] 94cal 10.07/10.75mph
3) 1mi - 5:57(5:57/mi) 154/163bpm [917b/mi] 98cal 10.08/10.29mph
4) 0.14mi - 48(5:42/mi) 156/159bpm [889b/mi] 13cal 10.53/10.25mph

Headed to Parkrun via Avenue 🥵☀️💨😎

1) 1mi - 6:54(6:54/mi) 121/138bpm [835b/mi] 84cal 8.69/9.6mph
2) 1mi - 6:28(6:28/mi) 134/176bpm [866b/mi] 91cal 9.28/10.35mph
3) 0.25mi - 1:39(6:29/mi) 136/140bpm [882b/mi] 24cal 9.26/9.29mph

Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital, golf course, round boatyard, Prom, Mill Road, Prom, Cauldshore, Henrietta St then home.

Tired after shift last night making the legs feel heavier than they probably were 😴

1) 1mi - 7:02(7:02/mi) 111/137bpm [781b/mi] 74cal 8.53/9.04mph
2) 1mi - 6:15(6:15/mi) 128/133bpm [801b/mi] 86cal 9.59/9.43mph
3) 1mi - 6:43(6:43/mi) 134/137bpm [900b/mi] 97cal 8.94/9.12mph
4) 1mi - 6:41(6:41/mi) 139/178bpm [929b/mi] 100cal 8.98/9.54mph
5) 1mi - 6:48(6:48/mi) 146/180bpm [994b/mi] 107cal 8.81/9.1mph
6) 1mi - 6:49(6:49/mi) 163/175bpm [1111b/mi] 123cal 8.81/9.62mph
7) 1mi - 6:42(6:42/mi) 166/170bpm [1113b/mi] 123cal 8.95/9.37mph
8) 1mi - 6:53(6:53/mi) 167/185bpm [1150b/mi] 129cal 8.71/10.06mph
9) 1mi - 6:42(6:42/mi) 168/186bpm [1127b/mi] 127cal 8.95/9.16mph
10) 1mi - 6:58(6:58/mi) 171/179bpm [1192b/mi] 138cal 8.61/8.89mph
11) 1mi - 6:54(6:54/mi) 169/177bpm [1165b/mi] 133cal 8.7/9.48mph
12) 1mi - 6:55(6:55/mi) 173/178bpm [1196b/mi] 139cal 8.68/9.27mph
13) 0.08mi - 37(7:45/mi) 177/181bpm [1370b/mi] 12cal 7.75/8.56mph

Tired 😴 feeling after the weekends work, however pace wise ok strangely 🤷‍♀️
Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll then home 💨🌤️😎

1) 1mi - 6:51(6:51/mi) 168/185bpm [1150b/mi] 130cal 8.77/9.73mph
2) 1mi - 6:51(6:51/mi) 150/177bpm [1028b/mi] 111cal 8.76/9.71mph
3) 1mi - 6:31(6:31/mi) 144/180bpm [938b/mi] 96cal 9.22/9.58mph
4) 1mi - 6:39(6:39/mi) 157/165bpm [1044b/mi] 113cal 9.02/9.27mph
5) 1mi - 6:51(6:51/mi) 161/167bpm [1103b/mi] 120cal 8.76/9.37mph
6) 1mi - 6:37(6:37/mi) 161/167bpm [1066b/mi] 116cal 9.07/9.35mph
7) 1mi - 6:53(6:53/mi) 161/164bpm [1108b/mi] 121cal 8.72/9.08mph
8) 1mi - 6:41(6:41/mi) 163/173bpm [1090b/mi] 120cal 8.97/9.62mph
9) 1mi - 6:43(6:43/mi) 165/171bpm [1109b/mi] 123cal 8.92/9.64mph
10) 0.05mi - 23(7:11/mi) 164/165bpm [1179b/mi] 7cal 8.35/8.43mph

Stiff northern wind 💨 to contend with making feel colder than it actually was 🥶 heading Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital and back way I came 🌤️💨😎

1) 1mi - 6:45(6:45/mi) 151/165bpm [1020b/mi] 105cal 8.88/9.29mph
2) 1mi - 6:35(6:35/mi) 137/149bpm [901b/mi] 93cal 9.12/10.04mph
3) 1mi - 6:53(6:53/mi) 135/139bpm [930b/mi] 94cal 8.71/9.18mph
4) 1mi - 6:43(6:43/mi) 141/183bpm [947b/mi] 97cal 8.93/9.29mph
5) 1mi - 6:42(6:42/mi) 144/157bpm [965b/mi] 100cal 8.96/9.48mph
6) 1mi - 6:43(6:43/mi) 145/151bpm [974b/mi] 100cal 8.93/9.39mph
7) 1mi - 6:50(6:50/mi) 139/147bpm [949b/mi] 91cal 8.79/9.85mph
8) 1mi - 6:49(6:49/mi) 143/155bpm [975b/mi] 96cal 8.8/9.12mph
9) 1mi - 6:47(6:47/mi) 138/145bpm [937b/mi] 82cal 8.84/9.04mph
10) 1mi - 7:08(7:08/mi) 133/139bpm [948b/mi] 69cal 8.42/8.97mph
11) 1mi - 6:50(6:50/mi) 126/131bpm [862b/mi] 35cal 8.78/9.33mph
12) 0.04mi - 15(7:07/mi) 126/128bpm [897b/mi] 1cal 8.43/8.45mph

Headed home from Victory Park via Avenue 🥶💨🌤️😎

1) 1mi - 6:26(6:26/mi) 182/189bpm [1170b/mi] 128cal 9.33/10.42mph
2) 1mi - 6:36(6:36/mi) 189/204bpm [1247b/mi] 134cal 9.09/11.52mph
3) 0.27mi - 1:59(7:18/mi) 192/196bpm [1401b/mi] 40cal 8.23/9.1mph

Victory Park for 300 metres reps all with roughly 20-30 seconds jog recovery 💨🥶😎🌤️
All but two reps under the 6 minute mile pace 😣

1) 0.17mi - 1:01(5:52/mi) 157/182bpm [920b/mi] 16cal 10.24/12.98mph
2) 0.05mi - 21(7:43/mi) 175/181bpm [1350b/mi] 7cal 7.78/10.23mph
3) 0.18mi - 1:03(5:50/mi) 175/181bpm [1022b/mi] 20cal 10.27/10.27mph
4) 0.05mi - 22(7:06/mi) 173/175bpm [1229b/mi] 7cal 8.45/10.29mph
5) 0.18mi - 1:05(5:57/mi) 176/183bpm [1046b/mi] 21cal 10.1/10.37mph
6) 0.04mi - 22(8:43/mi) 174/176bpm [1518b/mi] 7cal 6.88/10.08mph
7) 0.18mi - 1:03(5:47/mi) 178/185bpm [1030b/mi] 21cal 10.37/10.27mph
8) 0.04mi - 20(7:20/mi) 175/176bpm [1282b/mi] 6cal 8.19/10.27mph
9) 0.18mi - 1:05(6:04/mi) 178/183bpm [1080b/mi] 22cal 9.89/10.33mph
10) 0.04mi - 21(9:25/mi) 177/178bpm [1667b/mi] 7cal 6.37/9.89mph
11) 0.18mi - 1:03(5:53/mi) 182/188bpm [1071b/mi] 21cal 10.19/10.33mph
12) 0.04mi - 19(7:21/mi) 176/177bpm [1295b/mi] 6cal 8.16/10.08mph
13) 0.18mi - 1:05(6:00/mi) 181/186bpm [1085b/mi] 22cal 10.01/10.54mph
14) 0.04mi - 22(8:05/mi) 178/179bpm [1440b/mi] 7cal 7.42/9.89mph
15) 0.18mi - 1:03(5:47/mi) 181/186bpm [1048b/mi] 21cal 10.36/10.12mph
16) 0.04mi - 17(7:47/mi) 179/180bpm [1395b/mi] 5cal 7.7/10.14mph
17) 0.18mi - 1:04(5:52/mi) 181/184bpm [1061b/mi] 22cal 10.23/10.6mph
18) 0.04mi - 21(8:15/mi) 179/180bpm [1478b/mi] 7cal 7.27/10.08mph
19) 0.18mi - 1:02(5:49/mi) 182/188bpm [1058b/mi] 21cal 10.33/10.6mph
20) 0.03mi - 15(7:41/mi) 178/179bpm [1366b/mi] 5cal 7.82/10.25mph
21) 0.18mi - 1:04(5:50/mi) 186/194bpm [1086b/mi] 21cal 10.28/10.35mph
22) 0.04mi - 21(8:31/mi) 180/182bpm [1534b/mi] 7cal 7.04/10.27mph
23) 0.18mi - 1:02(5:48/mi) 187/191bpm [1086b/mi] 21cal 10.33/10.42mph
24) 0.03mi - 15(7:32/mi) 183/185bpm [1379b/mi] 4cal 7.96/10.16mph
25) 0.18mi - 1:03(5:50/mi) 183/187bpm [1068b/mi] 21cal 10.28/10.48mph
26) 0.04mi - 21(8:25/mi) 182/184bpm [1532b/mi] 7cal 7.13/10.21mph
27) 0.18mi - 1:02(5:44/mi) 186/192bpm [1067b/mi] 21cal 10.46/10.5mph
28) 0.04mi - 17(6:58/mi) 182/183bpm [1268b/mi] 5cal 8.61/10.35mph
29) 0.18mi - 1:03(5:52/mi) 184/189bpm [1079b/mi] 21cal 10.24/10.77mph
30) 0.04mi - 20(8:12/mi) 182/182bpm [1492b/mi] 6cal 7.32/10.37mph
31) 0.18mi - 1:02(5:49/mi) 185/187bpm [1075b/mi] 21cal 10.33/10.18mph
32) 0.04mi - 14(6:07/mi) 183/184bpm [1120b/mi] 5cal 9.81/10.21mph

1) 1mi - 6:37(6:37/mi) 151/163bpm [1000b/mi] 105cal 9.06/10.29mph
2) 1mi - 6:52(6:52/mi) 175/191bpm [1201b/mi] 134cal 8.74/9.75mph
3) 0.23mi - 1:31(6:40/mi) 177/179bpm [1181b/mi] 30cal 8.99/9.14mph

Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🥶💨🌤️😎

Legs a little heavy. Tired a tad too from last nights shift 😴

1) 1mi - 6:53(6:53/mi) 112/129bpm [771b/mi] 73cal 8.72/9.25mph
2) 1mi - 6:50(6:50/mi) 132/138bpm [903b/mi] 96cal 8.77/9.23mph
3) 1mi - 6:41(6:41/mi) 140/146bpm [937b/mi] 100cal 8.97/9.56mph
4) 1mi - 6:39(6:39/mi) 145/150bpm [964b/mi] 102cal 9.02/9.58mph
5) 1mi - 6:42(6:42/mi) 150/159bpm [1005b/mi] 107cal 8.96/9.23mph
6) 1mi - 6:36(6:36/mi) 150/161bpm [990b/mi] 104cal 9.09/9.58mph
7) 1mi - 6:39(6:39/mi) 129/147bpm [859b/mi] 71cal 9.01/9.43mph
8) 1mi - 6:43(6:43/mi) 116/121bpm [778b/mi] 26cal 8.94/9.39mph
9) 1mi - 6:39(6:39/mi) 116/119bpm [772b/mi] 27cal 9.02/9.23mph
10) 1mi - 7:06(7:06/mi) 117/120bpm [831b/mi] 32cal 8.45/9.18mph
11) 1mi - 6:54(6:54/mi) 116/120bpm [800b/mi] 34cal 8.7/9.2mph
12) 0.08mi - 37(7:45/mi) 112/116bpm [867b/mi] 2cal 7.75/8.7mph

Brae Toll, Old Dailly, about turning after Bargany Gardens, Hawkhill, Old Dailly, Brae Toll then home 🌦️😎

Finished the week on 62.5 miles as on footballing duties tomorrow 🚌🚉⚽️

1) 1mi - 6:41(6:41/mi) 159/194bpm [1062b/mi] 113cal 8.99/9.68mph
2) 1mi - 6:46(6:46/mi) 188/197bpm [1271b/mi] 138cal 8.87/9.14mph
3) 1mi - 6:45(6:45/mi) 188/198bpm [1269b/mi] 138cal 8.89/9.5mph
4) 1mi - 6:47(6:47/mi) 185/193bpm [1254b/mi] 138cal 8.85/9.12mph
5) 1mi - 6:55(6:55/mi) 185/194bpm [1278b/mi] 141cal 8.68/9.35mph
6) 1mi - 6:40(6:40/mi) 180/188bpm [1201b/mi] 136cal 8.99/9.66mph
7) 1mi - 6:31(6:31/mi) 176/187bpm [1147b/mi] 133cal 9.2/10.21mph
8) 1mi - 6:52(6:52/mi) 177/181bpm [1216b/mi] 140cal 8.73/9.89mph
9) 1mi - 6:44(6:44/mi) 177/182bpm [1192b/mi] 137cal 8.91/9.41mph
10) 1mi - 6:55(6:55/mi) 172/181bpm [1191b/mi] 136cal 8.67/9.35mph
11) 1mi - 6:52(6:52/mi) 178/185bpm [1223b/mi] 140cal 8.74/9.27mph
12) 0.21mi - 1:33(7:27/mi) 177/180bpm [1318b/mi] 31cal 8.06/8.95mph

Brae Toll, Old Dailly, Dailly, round the village, Old Dailly, Brae Toll, Prom, Cauldshore, lap of the houses then home 🌥️

1) 1mi - 6:47(6:47/mi) 120/135bpm [873b/mi] 88cal 8.24/10.42mph
2) 1mi - 6:38(6:38/mi) 130/139bpm [863b/mi] 89cal 9.04/9.71mph
3) 1mi - 6:30(6:30/mi) 149/193bpm [969b/mi] 103cal 9.23/9.96mph
4) 1mi - 6:39(6:39/mi) 188/191bpm [1249b/mi] 133cal 9.03/9.52mph
5) 1mi - 6:54(6:54/mi) 186/199bpm [1283b/mi] 138cal 8.7/9.02mph
6) 1mi - 6:42(6:42/mi) 184/190bpm [1231b/mi] 135cal 8.97/9.71mph
7) 1mi - 6:40(6:40/mi) 183/200bpm [1220b/mi] 134cal 9/9.66mph
8) 1mi - 6:52(6:52/mi) 186/192bpm [1277b/mi] 138cal 8.74/9.33mph
9) 1mi - 6:53(6:53/mi) 189/201bpm [1302b/mi] 139cal 8.71/9.04mph
10) 1mi - 6:45(6:45/mi) 194/201bpm [1310b/mi] 136cal 8.88/9.73mph
11) 1mi - 6:45(6:45/mi) 196/202bpm [1322b/mi] 136cal 8.89/9.54mph
12) 1mi - 6:47(6:47/mi) 194/212bpm [1315b/mi] 136cal 8.85/9.25mph
13) 1mi - 7:04(7:04/mi) 195/203bpm [1378b/mi] 142cal 8.49/8.95mph
14) 1mi - 6:55(6:55/mi) 195/199bpm [1349b/mi] 139cal 8.67/9.1mph
15) 1mi - 6:52(6:52/mi) 195/199bpm [1338b/mi] 138cal 8.74/9.02mph
16) 1mi - 6:57(6:57/mi) 195/201bpm [1355b/mi] 140cal 8.63/8.89mph
17) 0.17mi - 1:21(7:41/mi) 195/198bpm [1500b/mi] 17cal 7.8/8.81mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🌤️😎

Extra bounce in Ones step even though Ones a year older now 🍰🎁😊

1) 1mi - 6:48(6:48/mi) 119/144bpm [809b/mi] 79cal 8.82/9.27mph
2) 1mi - 6:06(6:06/mi) 122/144bpm [743b/mi] 72cal 9.85/10.67mph
3) 1mi - 6:22(6:22/mi) 139/145bpm [885b/mi] 94cal 9.42/10.42mph
4) 1mi - 6:31(6:31/mi) 143/151bpm [932b/mi] 98cal 9.21/9.58mph
5) 1mi - 6:42(6:42/mi) 146/154bpm [978b/mi] 102cal 8.96/9.23mph
6) 1mi - 6:36(6:36/mi) 148/155bpm [977b/mi] 102cal 9.09/10.04mph
7) 1mi - 6:32(6:32/mi) 146/155bpm [955b/mi] 97cal 9.18/10.23mph
8) 1mi - 6:39(6:39/mi) 146/158bpm [972b/mi] 99cal 9.01/10.06mph
9) 1mi - 6:51(6:51/mi) 143/149bpm [980b/mi] 98cal 8.75/8.93mph
10) 1mi - 6:55(6:55/mi) 135/152bpm [934b/mi] 69cal 8.67/10.33mph
11) 1mi - 6:44(6:44/mi) 122/130bpm [821b/mi] 30cal 8.91/9.58mph
12) 0.03mi - 14(6:59/mi) 124/124bpm [866b/mi] 1cal 8.59/8.93mph

New pair of Boston 8’s on 👟
Headed out Brae Toll, Old Dailly, Hawkhill, about turning after Bargany Gardens, Old Dailly, Brae Toll then home 🌥️💨😎

1) 1mi - 6:42(6:42/mi) 134/148bpm [897b/mi] 96cal 8.96/9.66mph
2) 1mi - 6:41(6:41/mi) 136/144bpm [908b/mi] 97cal 8.98/9.2mph
3) 1mi - 6:29(6:29/mi) 133/140bpm [862b/mi] 90cal 9.26/9.91mph
4) 1mi - 6:40(6:40/mi) 137/146bpm [914b/mi] 97cal 9/9.77mph
5) 1mi - 7:03(7:03/mi) 141/146bpm [995b/mi] 104cal 8.51/9.75mph
6) 1mi - 6:51(6:51/mi) 134/142bpm [919b/mi] 88cal 8.75/9.68mph
7) 1mi - 6:32(6:32/mi) 127/133bpm [830b/mi] 64cal 9.18/9.85mph
8) 1mi - 6:40(6:40/mi) 129/133bpm [861b/mi] 72cal 8.99/9.41mph
9) 1mi - 6:43(6:43/mi) 127/133bpm [854b/mi] 63cal 8.92/9.81mph
10) 1mi - 6:54(6:54/mi) 108/129bpm [745b/mi] 29cal 8.69/9.29mph
11) 1mi - 6:52(6:52/mi) 126/137bpm [865b/mi] 62cal 8.74/9.33mph
12) 0.25mi - 1:52(7:22/mi) 132/135bpm [972b/mi] 22cal 8.15/8.75mph

Headed home from Victory Park via Avenue adding a lap of the houses on to take the total for today into double figures 🤗

1) 1mi - 6:42(6:42/mi) 164/175bpm [1099b/mi] 122cal 8.95/9.66mph
2) 1mi - 6:42(6:42/mi) 173/183bpm [1160b/mi] 135cal 8.95/9.29mph
3) 0.37mi - 2:36(7:03/mi) 172/175bpm [1212b/mi] 52cal 8.51/8.89mph

Victory Park for 10 x 800 metres all with roughly 30 seconds slow jog recovery ☀️🥵😎
Just about kept them all under the 3 mins 😊

1) 0.48mi - 2:51(5:53/mi) 134/150bpm [789b/mi] 40cal 10.2/11.52mph
2) 0.06mi - 29(7:55/mi) 142/145bpm [1125b/mi] 7cal 7.57/10.14mph
3) 0.5mi - 2:54(5:48/mi) 144/155bpm [835b/mi] 46cal 10.35/10.75mph
4) 0.07mi - 31(7:38/mi) 149/153bpm [1137b/mi] 8cal 7.86/10.42mph
5) 0.49mi - 2:54(5:55/mi) 155/189bpm [918b/mi] 49cal 10.13/10.83mph
6) 0.07mi - 29(7:30/mi) 165/167bpm [1237b/mi] 9cal 8.01/9.87mph
7) 0.5mi - 2:56(5:55/mi) 167/175bpm [989b/mi] 55cal 10.13/10.58mph
8) 0.07mi - 32(7:26/mi) 175/177bpm [1301b/mi] 11cal 8.07/10.21mph
9) 0.49mi - 2:55(6:01/mi) 167/177bpm [1005b/mi] 55cal 9.97/10.58mph
10) 0.07mi - 31(7:48/mi) 167/172bpm [1302b/mi] 9cal 7.7/9.96mph
11) 0.5mi - 2:59(6:00/mi) 167/174bpm [1001b/mi] 57cal 10.01/10.31mph
12) 0.07mi - 32(7:33/mi) 167/171bpm [1260b/mi] 10cal 7.95/10.02mph
13) 0.48mi - 2:58(6:08/mi) 166/172bpm [1017b/mi] 55cal 9.79/10.62mph
14) 0.07mi - 30(7:33/mi) 166/172bpm [1254b/mi] 9cal 7.94/9.64mph
15) 0.49mi - 2:59(6:03/mi) 169/173bpm [1021b/mi] 59cal 9.93/10.14mph
16) 0.07mi - 32(7:38/mi) 173/180bpm [1321b/mi] 10cal 7.86/9.87mph
17) 0.48mi - 2:57(6:05/mi) 172/181bpm [1046b/mi] 59cal 9.87/10.62mph
18) 0.06mi - 29(7:52/mi) 174/179bpm [1369b/mi] 9cal 7.63/9.85mph
19) 0.5mi - 2:59(6:02/mi) 169/184bpm [1020b/mi] 58cal 9.94/10.04mph
20) 0.05mi - 23(7:18/mi) 171/176bpm [1248b/mi] 7cal 8.22/9.96mph

Headed to Victory Park via Avenue 🥵☀️😎

1) 1mi - 6:45(6:45/mi) 135/147bpm [912b/mi] 99cal 8.89/9.43mph
2) 1mi - 6:41(6:41/mi) 129/139bpm [862b/mi] 90cal 8.98/9.56mph
3) 0.24mi - 1:34(6:29/mi) 127/137bpm [823b/mi] 20cal 9.26/9.27mph

Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 💨🌤️😎
Stiff northern breeze to contend with and legs a little heavy feeling from yesterday’s session 🥵

1) 1mi - 6:46(6:46/mi) 126/142bpm [853b/mi] 89cal 8.86/10.31mph
2) 1mi - 6:24(6:24/mi) 128/137bpm [818b/mi] 85cal 9.39/9.66mph
3) 1mi - 6:40(6:40/mi) 138/145bpm [920b/mi] 99cal 9/9.14mph
4) 1mi - 6:34(6:34/mi) 135/153bpm [887b/mi] 90cal 9.13/10.1mph
5) 1mi - 6:52(6:52/mi) 135/141bpm [928b/mi] 96cal 8.73/9.02mph
6) 1mi - 6:41(6:41/mi) 129/142bpm [863b/mi] 78cal 8.97/9.23mph
7) 1mi - 6:39(6:39/mi) 113/124bpm [752b/mi] 35cal 9.02/9.66mph
8) 1mi - 6:50(6:50/mi) 115/120bpm [786b/mi] 39cal 8.78/9.18mph
9) 1mi - 6:53(6:53/mi) 113/117bpm [777b/mi] 36cal 8.73/8.79mph
10) 1mi - 7:14(7:14/mi) 116/122bpm [839b/mi] 46cal 8.29/8.77mph
11) 1mi - 6:52(6:52/mi) 113/120bpm [775b/mi] 40cal 8.75/9.25mph
12) 0.22mi - 1:35(7:17/mi) 117/123bpm [852b/mi] 10cal 8.24/8.37mph

Tired feeling this morning 😵🥱😴
Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll then home 🌤️🥵😎

1) 1mi - 6:41(6:41/mi) 129/138bpm [863b/mi] 94cal 8.97/9.48mph
2) 1mi - 6:44(6:44/mi) 135/142bpm [909b/mi] 100cal 8.91/9.39mph
3) 1mi - 6:39(6:39/mi) 134/194bpm [891b/mi] 94cal 9.03/9.29mph
4) 1mi - 6:49(6:49/mi) 154/194bpm [1051b/mi] 115cal 8.8/9.29mph
5) 1mi - 7:12(7:12/mi) 163/190bpm [1174b/mi] 130cal 8.33/9.18mph
6) 1mi - 6:58(6:58/mi) 178/200bpm [1240b/mi] 143cal 8.61/9.43mph
7) 1mi - 6:40(6:40/mi) 187/202bpm [1246b/mi] 137cal 9/9.68mph
8) 1mi - 6:45(6:45/mi) 194/202bpm [1310b/mi] 141cal 8.89/9.29mph
9) 1mi - 6:55(6:55/mi) 196/201bpm [1357b/mi] 144cal 8.67/8.85mph
10) 1mi - 7:03(7:03/mi) 198/206bpm [1394b/mi] 147cal 8.52/9.79mph
11) 1mi - 6:55(6:55/mi) 196/202bpm [1356b/mi] 144cal 8.67/9.39mph
12) 0.08mi - 39(8:00/mi) 196/199bpm [1568b/mi] 13cal 7.5/8.66mph