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Runningbug
M60 Lanarkshire

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Runningbug runners | BOABY HILLDODGERS

Races
98
Miles
16710
Miles
202
Miles
329
WAVA
68.33%
5k
21:17
5M
39:57
10k
45:59
10M
1:12:00
Half
1:33:34
Mara
3:25:18

About Me
I have been running since the 1980 marathon boom I am a Scottish athletics coach Just love to run now I am over 60 should be older and wiser..........you think? Show More...

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Describe your ideal run, ride or swim. nice hilly country road just behind my house like the hills peace and quiet can be tough if you push the pace but I enjoy it best cool , rain , easy pace lets your mind wander

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Recent Training
23rd Sep	Long Run	12.3mi	2:05:45
19th Sep	General	8mi	1:21:53
18th Sep	Warm Down	0.4mi	3:58
18th Sep	Intervals	2.7mi	28:46
18th Sep	Warm Up	1.7mi	18:43

12 Month Benchmarks	Run
Mile	7:34
5k	24:29
5mi	39:27
10k	49:22
10mi	1:25:51
Half	1:51:55

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Buddies (2)

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Best Times
Best WAVA

Dist	Races	1983	1985	1994	1998	1999	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
5km	35											21:17 65.02	22:28 62.06	22:23 62.77	22:41 62.42	22:44 62.76	22:42 63.35	22:55 63.24	21:55 67.09	21:33 68.33			22:25 67.87		22:58 67.36	23:29 66.44				21:17 6:51/mi	68.33
5mi	1																											39:57 64.93		39:57 7:59/mi	64.93
10km	2											45:59 61.50												47:20 66.12						45:59 7:24/mi	66.12
7.7mi	2																									1:02:37 63.90	1:00:44 66.49			1:00:44 7:53/mi	66.49
10mi	1				1:12:00 61.40																									1:12:00 7:12/mi	61.40
11mi	1													1:41:12 51.40																1:41:12 9:12/mi	51.40
13.1mi	50				1:34:02 62.21	1:33:34 62.78	1:40:47 58.58	1:39:39 59.60	1:41:25 58.96	1:42:22 58.99	1:40:06 61.18	1:40:08 61.16	1:41:17 61.48	1:43:22 60.74	1:49:00 57.60		1:50:32 58.28	1:46:40 60.39	1:46:07 61.23	1:40:20 65.33	1:47:03 62.89	1:46:13 63.39	1:45:25 65.04	1:48:00 64.07	1:51:30 62.06		1:48:12 65.17	2:03:00 58.43	1:51:55 64.21	1:33:34 7:09/mi	65.33
26.2km	1																2:29:58 53.69													2:29:58 9:13/mi	53.69
26.2mi	5	3:29:42 57.97	3:58:20 51.00	3:25:18 59.22	4:35:00 44.79					4:25:06 47.65																				3:25:18 7:50/mi	59.22

2023		Result	WAVA	Distance
30 Apr	Monklands Half marathon	1:52:10	64.07	13.1mi
12 Mar	Alloa Half Marathon SB	1:51:55	64.21	13.1mi
2022		Result	WAVA	Distance
29 Oct	Path of Condie Half Marathon SB	2:03:00	58.43	13.1mi
29 Jan	Five mile time trial PB	39:57	64.93	5mi
2021		Result	WAVA	Distance
27 Mar	Not Alloa Halfmarathon at Strathclyde park SB	1:48:12	65.17	13.1mi
6 Mar	Two Loch Challenge PB	1:00:44	66.49	7.7mi
2020		Result	WAVA	Distance
3 Oct	2 x loch time trial SB	1:02:37	63.90	7.7mi
11 Jun	Lockdown 5k 2 SB	23:29	66.44	5km
9 May	Lockdown 5k 2	23:47	65.60	5km
18 Apr	Lockdown 5K	23:53	65.33	5km
7 Mar	Strathclyde parkrun	24:34	63.51	5km
2019		Result	WAVA	Distance
27 Oct	Jedburgh half marathon	2:01:15	57.61	13.1mi
12 May	Monklands Half marathon SB	1:51:30	62.06	13.1mi
6 Apr	Strathclyde parkrun SB	22:58	67.36	5km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon SB	1:48:00	64.07	13.1mi
22 Sep	HamilTEN 10k SB	47:20	66.12	10km
3 Jun	Alloa Half Marathon	2:03:00	55.74	13.1mi
2017		Result	WAVA	Distance
29 Oct	Jedburgh Half Marathon SB	1:45:25	65.04	13.1mi
20 May	Strathclyde parkrun	22:37	67.27	5km
14 May	Monklands half marathon	1:47:57	62.94	13.1mi
29 Apr	Strathclyde parkrun	23:00	66.15	5km
15 Apr	Strathclyde parkrun SB	22:25	67.87	5km
19 Mar	Alloa Half Marathon	1:48:12	62.79	13.1mi
4 Mar	Strathclyde parkrun	22:51	66.58	5km
4 Feb	Strathclyde parkrun	24:08	63.04	5km
2016		Result	WAVA	Distance
30 Oct	Jedburgh half	1:48:00	62.91	13.1mi
20 Mar	Alloa Half Marathon SB	1:46:13	63.39	13.1mi
2015		Result	WAVA	Distance
25 Oct	Jedburgh half SB	1:47:03	62.89	13.1mi
2013		Result	WAVA	Distance
13 Jul	Clyde Stride Ultra Marathon (40 miles)		0.00	40mi
1 Jun	Strathclyde parkrun event # 162	21:42	67.86	5km
25 May	Strathclyde parkrun event # 161	22:10	66.43	5km
19 May	Monklands Half Marathon	1:41:43	64.44	13.1mi
4 May	Strathclyde parkrun event # 158	22:18	66.04	5km
6 Apr	Strathclyde parkrun event # 154 SB	21:33	68.33	5km
23 Mar	Strathclyde parkrun event # 152	23:10	63.57	5km
17 Mar	Alloa Half Marathon SB	1:40:20	65.33	13.1mi
9 Feb	Strathclyde parkrun event # 146	22:11	66.38	5km
5 Jan	Strathclyde parkrun Event #141	22:17	66.09	5km
2012		Result	WAVA	Distance
28 Oct	Jedburgh Halfmarathon	1:43:30	63.33	13.1mi
27 Oct	Strathclyde parkrun Event #130	21:57	67.09	5km
15 Sep	Strathclyde parkrun # 124 SB	21:55	66.66	5km
1 Sep	Strathclyde parkrun #123	22:19	65.46	5km
14 Jul	parkrun strathclydepark	22:21	65.36	5km
9 Jun	Strathclyde parkrun	22:36	64.64	5km
19 May	Strathclyde parkrun #108	23:01	63.47	5km
13 May	Monklands Half Marathon SB	1:46:07	61.23	13.1mi
18 Mar	Alloa Half Marathon	1:48:00	60.17	13.1mi
2011		Result	WAVA	Distance
4 Sep	Great Scottish Run Half Marathon	1:51:22	57.84	13.1mi
9 Jul	Strathclyde parkrun # 64	23:18	62.20	5km
15 May	Monklands Half Marathon	1:48:45	59.23	13.1mi
30 Apr	Strathclyde Parkrun #55 SB	22:55	63.24	5km
10 Apr	Edinburgh Half Marathon	1:52:00	57.51	13.1mi
26 Mar	Strathclyde parkrun #50	23:04	62.83	5km
20 Mar	Alloa Half Marathon SB	1:46:40	60.39	13.1mi
12 Mar	Strathclyde Parkrun	23:20	62.12	5km
22 Jan	Strathclyde parkrun	23:09	62.61	5km
2010		Result	WAVA	Distance
31 Oct	Jedburgh Half Marathon SB	1:50:32	58.28	13.1mi
3 Oct	Kilomathon - Scotland PB	2:29:58	53.69	26.2km
18 Sep	parkrun strathclydepark SB	22:42	63.35	5km
11 Sep	Strathclyde parkrun	23:14	61.89	5km
21 Mar	Alloa Half Marathon	1:59:57	53.24	13.1mi
2009		Result	WAVA	Distance
14 Feb	PRESIDENTS DAY 5K LAS VEGAS SB	22:44	62.76	5km
2008		Result	WAVA	Distance
5 Oct	Hamilton 5K SB	22:41	62.42	5km
23 Mar	Alloa Half Marathon SB	1:49:00	57.60	13.1mi
9 Mar	Balloch to Clydebank Half-Marathon	1:50:09	57.00	13.1mi
2007		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon SB	1:43:22	60.74	13.1mi
19 Aug	Hamilton 5K SB	22:23	62.77	5km
14 Jul	Saab-Salomon Hellrunner - Scots to the Slaughter Trail Race PB	1:41:12	51.40	11mi
24 Jun	East Kilbride Half Marathon	1:46:19	58.57	13.1mi
18 Mar	Alloa Half Marathon	1:47:20	58.01	13.1mi
11 Mar	Balloch to Clydebank Half-Marathon	1:45:10	59.21	13.1mi
2006		Result	WAVA	Distance
29 Oct	Jedburgh Half Marathon SB	1:41:17	61.48	13.1mi
20 Aug	Hamilton 5K SB	22:28	62.06	5km
9 Jul	Balloch to Clydebank Half-Marathon	1:46:05	58.21	13.1mi
30 Apr	Monklands Half-Marathon	1:47:10	57.62	13.1mi
19 Mar	Alloa Half Marathon	1:45:40	58.44	13.1mi
2005		Result	WAVA	Distance
4 Dec	Hugh Wilson Memorial 10K PB	45:59	61.50	10km
30 Oct	Jedburgh Half Marathon	1:45:08	58.73	13.1mi
28 Aug	Hamilton 5K PB	21:17	65.02	5km
20 Mar	Alloa Half Marathon SB	1:40:08	61.16	13.1mi
2004		Result	WAVA	Distance
31 Oct	Simply Scottish Jedburgh Half Marathon SB	1:40:06	61.18	13.1mi
22 Aug	Great Scottish Run HM	1:43:05	58.92	13.1mi
9 May	Monklands Half-Marathon	1:44:02	58.38	13.1mi
14 Mar	Balloch to Clydebank Half Marathon	1:44:51	57.93	13.1mi
2003		Result	WAVA	Distance
26 Oct	Simply Scottish Jedburgh Half Marathon	1:42:58	58.99	13.1mi
26 Apr	Lochaber Marathon SB	4:25:06	47.65	26.2mi
23 Mar	Alloa Half Marathon	1:45:36	57.05	13.1mi
2 Mar	Balloch to Clydebank Half-Marathon SB	1:42:22	58.85	13.1mi
2002		Result	WAVA	Distance
24 Mar	Alloa Half Marathon	1:43:09	57.97	13.1mi
3 Mar	Balloch to Clydebank Half-Marathon SB	1:41:25	58.96	13.1mi
2001		Result	WAVA	Distance
25 Mar	Alloa Half Marathon SB	1:39:39	59.60	13.1mi
2000		Result	WAVA	Distance
26 Mar	Alloa Half Marathon SB	1:40:47	58.58	13.1mi
1999		Result	WAVA	Distance
28 Mar	Alloa Half Marathon PB	1:33:34	62.78	13.1mi
1998		Result	WAVA	Distance
25 Oct	Snowdonia Marathon SB	4:35:00	44.79	26.2mi
10 May	Calderglen 10 Mile Road Race PB	1:12:00	61.40	10mi
29 Mar	Alloa Half Marathon SB	1:34:02	62.21	13.1mi
1994		Result	WAVA	Distance
17 Apr	London Marathon PB	3:25:18	59.22	26.2mi
1985		Result	WAVA	Distance
22 Sep	Glasgow Marathon SB	3:58:20	51.00	26.2mi
1983		Result	WAVA	Distance
20 Aug	Edinburgh Marathon SB	3:29:42	57.97	26.2mi

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	0	0	0	0	0	0	4	0	0	0	0	4
2023	89	91	86	92	36	69	76	105	96	0	0	0	741
2022	114	87	82	118	78	101	95	126	103	89	59	91	1142
2021	121	120	109	83	57	76	74	102	104	90	88	97	1121
2020	65	97	92	112	87	106	118	101	93	94	79	105	1148
2019	120	90	74	99	51	81	42	72	88	58	49	77	900
2018	100	55	87	88	64	67	72	90	84	101	61	85	952
2017	88	116	83	101	72	54	60	98	121	113	59	62	1026
2016	104	107	94	88	84	76	77	96	88	111	85	105	1113
2015	60	68	86	74	93	100	84	106	70	80	81	73	976
2014	0	0	3	0	0	0	0	0	0	0	0	0	3
2014	91	60	97	63	87	53	95	99	100	61	57	18	881
2013	117	119	103	105	96	90	68	99	86	51	75	56	1065
2012	0	0	0	0	0	50	0	0	0	0	0	0	50
2012	98	96	79	100	98	69	90	109	114	108	45	91	1096
2011	9	22	4	8	3	27	0	0	0	21	41	0	135
2011	75	100	88	74	93	70	116	84	60	82	40	71	953
2010	3	14	0	12	0	0	6	8	15	0	3	0	61
2010	73	111	71	55	44	63	74	90	95	82	92	54	903
2009	0	0	0	6	0	0	3	0	50	0	3	12	73
2009	91	46	38	77	61	75	61	66	76	64	45	59	759
2009	24	0	0	0	0	0	0	0	0	0	0	0	24
2008	0	4	0	0	0	0	0	0	0	0	0	0	4
2008	89	88	118	136	73	74	100	81	86	105	107	81	1137
2008	0	0	0	0	0	4	76	59	29	11	0	0	178
2007	125	124	104	126	116	85	65	51	0	0	0	0	796

Sun 27th Aug Aug 27	Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2
-	5.4mi, 1:03:02 Run - Hill Work Split Summary === 1) 0.45mi - 3:53(8:32/mi) 131/143bpm [1119b/mi] 49cal 7.03/8.77mph 2) 0.48mi - 7:33(15:52/mi) 107/140bpm [1697b/mi] 68cal 3.78/5.59mph 3) 0.45mi - 3:40(8:04/mi) 137/147bpm [1106b/mi] 48cal 7.44/8.81mph 4) 0.49mi - 8:05(16:35/mi) 110/147bpm [1825b/mi] 69cal 3.62/7.24mph 5) 0.45mi - 3:39(8:07/mi) 138/148bpm [1120b/mi] 48cal 7.39/8.77mph 6) 0.48mi - 6:46(14:11/mi) 111/147bpm [1574b/mi] 54cal 4.23/7.06mph 7) 0.45mi - 3:35(7:57/mi) 141/150bpm [1120b/mi] 49cal 7.55/8.75mph 8) 0.47mi - 6:53(14:32/mi) 111/147bpm [1614b/mi] 50cal 4.13/7.22mph 9) 0.45mi - 3:32(7:51/mi) 141/150bpm [1108b/mi] 47cal 7.64/8.85mph 10) 0.49mi - 7:54(16:03/mi) 111/150bpm [1782b/mi] 55cal 3.74/7.51mph 11) 0.45mi - 3:29(7:46/mi) 141/151bpm [1095b/mi] 46cal 7.73/9.08mph 12) 0.05mi - 1:16(24:30/mi) 124/151bpm [3038b/mi] 12cal 2.45/7.64mph 13) 0.27mi - 2:47(10:10/mi) 113/120bpm [1148b/mi] 18cal 5.91/6.12mph Add a comment 1.2mi, 14:15 Run - Warm Up Split Summary === 1) 1mi - 11:40(11:40/mi) 125/167bpm [1459b/mi] 146cal 5.14/6.91mph 2) 0.18mi - 2:35(14:35/mi) 97/112bpm [1414b/mi] 14cal 4.12/7.18mph Add a comment	-	6mi, 1:01:34 Run - General Split Summary === 1) 1mi - 10:44(10:44/mi) 111/125bpm [1192b/mi] 117cal 5.59/6.7mph 2) 1mi - 10:03(10:03/mi) 113/124bpm [1135b/mi] 109cal 5.97/6.24mph 3) 1mi - 10:09(10:09/mi) 122/132bpm [1238b/mi] 121cal 5.91/6.24mph 4) 1mi - 9:54(9:54/mi) 124/135bpm [1227b/mi] 115cal 6.06/6.57mph 5) 1mi - 10:48(10:48/mi) 127/149bpm [1372b/mi] 125cal 5.55/6.76mph 6) 1mi - 9:52(9:52/mi) 124/132bpm [1223b/mi] 111cal 6.08/6.28mph 7) 0.01mi - 5(9:29/mi) 120/121bpm [1138b/mi] 6.32/6.05mph Add a comment	-	0.5mi, 5:39 Run - Warm Down Split Summary === 1) 0.54mi - 5:39(10:33/mi) 116/128bpm [1223b/mi] 64cal 5.69/6.35mph Add a comment 1mi, 8:06 Run - Tempo One mile tempo ahead of tomorrows time trial Split Summary === 1) 1mi - 8:02(8:02/mi) 141/150bpm [1133b/mi] 115cal 7.47/8.33mph 2) 0.01mi - 4(9:14/mi) 146/146bpm [1348b/mi] 1cal 6.5/7.12mph Add a comment 1.6mi, 16:20 Run - Warm Up Split Summary === 1) 1mi - 10:18(10:18/mi) 115/151bpm [1185b/mi] 123cal 5.82/6.51mph 2) 0.58mi - 6:02(10:25/mi) 121/131bpm [1260b/mi] 73cal 5.76/6.49mph Add a comment	0.3mi, 2:55 Run - Warm Down Split Summary === 1) 0.27mi - 2:55(10:58/mi) 116/137bpm [1272b/mi] 33cal 5.47/6.49mph Add a comment 6.2mi, 52:36 Run - Time Trial Split Summary =10K time trial Good pace each mile on by 2 mins == 1) 1mi - 8:47(8:47/mi) 113/142bpm [992b/mi] 98cal 6.83/7.66mph 2) 1mi - 8:43(8:43/mi) 91/96bpm [793b/mi] 74cal 6.89/7.26mph 3) 1mi - 8:24(8:24/mi) 154/178bpm [1294b/mi] 118cal 7.14/7.58mph 4) 1mi - 8:34(8:34/mi) 178/188bpm [1524b/mi] 139cal 7.01/7.41mph 5) 1mi - 8:14(8:14/mi) 178/182bpm [1467b/mi] 139cal 7.28/7.68mph 6) 1mi - 8:03(8:03/mi) 175/182bpm [1408b/mi] 125cal 7.46/7.83mph 7) 0.24mi - 1:52(7:43/mi) 177/179bpm [1366b/mi] 31cal 7.77/7.85mph Add a comment 1.6mi, 18:07 Run - Warm Up Split Summary === 1) 1mi - 11:17(11:17/mi) 110/119bpm [1241b/mi] 120cal 5.32/5.89mph 2) 0.6mi - 6:50(11:24/mi) 114/120bpm [1300b/mi] 78cal 5.26/5.85mph Add a comment
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
-	0.4mi, 4:12 Run - Warm Down Split Summary === 1) 0.4mi - 4:12(10:29/mi) 122/128bpm [1279b/mi] 52cal 5.72/6.28mph Add a comment 2.1mi, 22:47 Run - Intervals With John 8 x 400m with 1 min recovery Split Summary === 1) 0.76mi - 7:48(10:12/mi) 131/151bpm [1337b/mi] 100cal 5.88/9.71mph 2) 0.27mi - 3:01(11:15/mi) 138/153bpm [1552b/mi] 42cal 5.34/9.75mph 3) 0.26mi - 2:57(11:22/mi) 139/154bpm [1581b/mi] 40cal 5.28/9.5mph 4) 0.55mi - 6:09(11:16/mi) 142/155bpm [1601b/mi] 89cal 5.32/9.43mph 5) 0.26mi - 2:51(10:53/mi) 142/155bpm [1545b/mi] 41cal 5.51/9.41mph Add a comment 1.5mi, 15:58 Run - Warm Up Split Summary === 1) 1mi - 10:34(10:34/mi) 117/131bpm [1236b/mi] 122cal 5.68/6.82mph 2) 0.52mi - 5:25(10:28/mi) 123/129bpm [1287b/mi] 69cal 5.73/6.16mph Add a comment	-	7mi, 1:05:41 Run - General Split Summary === 1) 1mi - 9:52(9:52/mi) 125/134bpm [1233b/mi] 127cal 6.08/6.66mph 2) 1mi - 9:48(9:48/mi) 136/141bpm [1334b/mi] 138cal 6.12/6.66mph 3) 1mi - 9:39(9:39/mi) 138/142bpm [1332b/mi] 136cal 6.22/6.55mph 4) 1mi - 9:12(9:12/mi) 135/140bpm [1241b/mi] 127cal 6.53/7.06mph 5) 1mi - 9:11(9:11/mi) 138/140bpm [1267b/mi] 129cal 6.53/6.8mph 6) 1mi - 9:02(9:02/mi) 138/141bpm [1247b/mi] 127cal 6.64/7.06mph 7) 1mi - 8:52(8:52/mi) 140/144bpm [1241b/mi] 126cal 6.77/7.08mph 8) 0.01mi - 5(7:49/mi) 140/140bpm [1093b/mi] 1cal 7.69/6.74mph Add a comment	0.4mi, 4:19 Run - Warm Down Split Summary === 1) 0.41mi - 4:19(10:28/mi) 127/135bpm [1330b/mi] 54cal 5.73/5.99mph Add a comment 3.8mi, 31:36 Run - Tempo Split Summary === 1) 1mi - 8:26(8:26/mi) 141/150bpm [1188b/mi] 120cal 7.12/8.37mph 2) 1mi - 8:27(8:27/mi) 148/153bpm [1250b/mi] 129cal 7.11/7.41mph 3) 1mi - 8:15(8:15/mi) 154/157bpm [1269b/mi] 134cal 7.28/8.18mph 4) 0.84mi - 6:29(7:43/mi) 159/162bpm [1228b/mi] 113cal 7.77/8.87mph Add a comment 1.6mi, 15:51 Run - Warm Up Split Summary === 1) 1mi - 10:14(10:14/mi) 122/134bpm [1248b/mi] 125cal 5.87/6.53mph 2) 0.56mi - 5:37(10:06/mi) 126/134bpm [1272b/mi] 71cal 5.94/6.91mph Add a comment	-	13mi, 2:25:41 Run - Run-Walk Split Summary === 1) 1mi - 13:02(13:02/mi) 100/148bpm [1303b/mi] 104cal 4.6/7.18mph 2) 1mi - 10:09(10:09/mi) 121/129bpm [1228b/mi] 127cal 5.91/6.39mph 3) 1mi - 12:40(12:40/mi) 120/134bpm [1520b/mi] 134cal 4.74/6.59mph 4) 1mi - 11:45(11:45/mi) 125/138bpm [1469b/mi] 141cal 5.1/5.85mph 5) 1mi - 11:01(11:01/mi) 134/144bpm [1475b/mi] 144cal 5.45/6.55mph 6) 1mi - 12:56(12:56/mi) 117/139bpm [1513b/mi] 102cal 4.64/5.95mph 7) 1mi - 10:35(10:35/mi) 130/137bpm [1377b/mi] 133cal 5.67/6.28mph 8) 1mi - 10:32(10:32/mi) 131/147bpm [1379b/mi] 121cal 5.7/7.22mph 9) 1mi - 12:02(12:02/mi) 116/143bpm [1395b/mi] 85cal 4.99/7.76mph 10) 1mi - 11:16(11:16/mi) 138/147bpm [1554b/mi] 153cal 5.33/6.7mph 11) 1mi - 11:24(11:24/mi) 118/137bpm [1345b/mi] 77cal 5.26/7.08mph 12) 1mi - 9:23(9:23/mi) 133/138bpm [1248b/mi] 118cal 6.4/6.74mph 13) 1mi - 8:47(8:47/mi) 142/150bpm [1247b/mi] 123cal 6.83/7.64mph 14) 0.02mi - 11(10:17/mi) 147/148bpm [1511b/mi] 2cal 5.84/7.03mph 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
-	0.4mi, 4:31 Run - Warm Down Split Summary === 1) 0.41mi - 4:31(10:57/mi) 112/120bpm [1226b/mi] 48cal 5.48/6.51mph Add a comment 2.1mi, 21:56 Run - Intervals Split Summary === 1) 0.5mi - 4:08(8:16/mi) 131/142bpm [1083b/mi] 52cal 7.25/8.79mph 2) 0.51mi - 5:59(11:44/mi) 124/143bpm [1454b/mi] 66cal 5.12/9mph 3) 0.02mi - 2:03(1:40:34/mi) 105/141bpm [10559b/mi] 14cal 0.6/7.12mph 4) 0.5mi - 4:13(8:29/mi) 133/143bpm [1128b/mi] 53cal 7.07/8.97mph 5) 0.52mi - 5:33(10:38/mi) 130/150bpm [1382b/mi] 64cal 5.65/9.6mph Add a comment 1.8mi, 20:20 Run - Warm Up Split Summary === 1) 1mi - 11:28(11:28/mi) 109/121bpm [1250b/mi] 117cal 5.23/9.31mph 2) 0.79mi - 8:52(11:16/mi) 114/121bpm [1285b/mi] 95cal 5.32/5.89mph Add a comment	-	8mi, 1:17:25 Run - General Split Summary === 1) 1mi - 10:07(10:07/mi) 132/160bpm [1334b/mi] 135cal 5.93/6.47mph 2) 1mi - 9:57(9:57/mi) 131/139bpm [1304b/mi] 132cal 6.03/6.59mph 3) 1mi - 9:43(9:43/mi) 134/144bpm [1303b/mi] 130cal 6.17/6.68mph 4) 1mi - 9:52(9:52/mi) 133/144bpm [1312b/mi] 129cal 6.08/6.51mph 5) 1mi - 10:04(10:04/mi) 138/148bpm [1389b/mi] 137cal 5.96/6.95mph 6) 1mi - 9:26(9:26/mi) 132/141bpm [1246b/mi] 116cal 6.36/6.7mph 7) 1mi - 9:11(9:11/mi) 132/142bpm [1211b/mi] 113cal 6.54/6.95mph 8) 1mi - 9:02(9:02/mi) 135/140bpm [1219b/mi] 118cal 6.64/6.8mph 9) 0.01mi - 3(6:47/mi) 137/137bpm [929b/mi] 8.85/6.74mph Add a comment	0.4mi, 4:14 Run - Warm Down Split Summary === 1) 0.41mi - 4:14(10:22/mi) 126/132bpm [1306b/mi] 53cal 5.79/6.07mph Add a comment 3.8mi, 30:56 Run - Tempo Split Summary === 1) 1mi - 7:59(7:59/mi) 145/153bpm [1159b/mi] 115cal 7.51/8.93mph 2) 1mi - 8:10(8:10/mi) 154/156bpm [1257b/mi] 131cal 7.35/7.58mph 3) 1mi - 8:13(8:13/mi) 157/159bpm [1290b/mi] 138cal 7.3/7.95mph 4) 0.84mi - 6:34(7:50/mi) 158/161bpm [1236b/mi] 113cal 7.67/8.66mph Add a comment 1.5mi, 14:51 Run - Warm Up Split Summary === 1) 1mi - 9:44(9:44/mi) 137/177bpm [1333b/mi] 132cal 6.17/6.55mph 2) 0.52mi - 5:07(9:50/mi) 131/138bpm [1288b/mi] 66cal 6.1/7.1mph Add a comment	-	12mi, 1:56:58 Run - Long Run Split Summary === 1) 1mi - 11:07(11:07/mi) 115/126bpm [1279b/mi] 127cal 5.39/6.39mph 2) 1mi - 11:04(11:04/mi) 124/132bpm [1371b/mi] 139cal 5.43/6.03mph 3) 1mi - 10:12(10:12/mi) 123/127bpm [1255b/mi] 123cal 5.88/6.28mph 4) 1mi - 9:42(9:42/mi) 124/131bpm [1203b/mi] 116cal 6.18/6.43mph 5) 1mi - 9:37(9:37/mi) 125/130bpm [1202b/mi] 115cal 6.24/6.37mph 6) 1mi - 9:30(9:30/mi) 125/128bpm [1188b/mi] 112cal 6.31/6.45mph 7) 1mi - 9:19(9:19/mi) 126/131bpm [1173b/mi] 108cal 6.44/6.62mph 8) 1mi - 9:05(9:05/mi) 128/130bpm [1163b/mi] 109cal 6.61/6.8mph 9) 1mi - 9:06(9:06/mi) 130/136bpm [1184b/mi] 113cal 6.59/6.76mph 10) 1mi - 9:24(9:24/mi) 129/132bpm [1213b/mi] 105cal 6.38/6.72mph 11) 1mi - 9:38(9:38/mi) 133/137bpm [1282b/mi] 121cal 6.22/6.7mph 12) 1mi - 9:09(9:09/mi) 135/145bpm [1236b/mi] 114cal 6.55/7.08mph 13) 0.01mi - 4(10:21/mi) 140/140bpm [1450b/mi] 5.79/6.85mph 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
-	0.4mi, 3:58 Run - Warm Down Split Summary === 1) 0.37mi - 3:58(10:39/mi) 112/117bpm [1192b/mi] 42cal 5.63/6.53mph Add a comment 2.7mi, 28:46 Run - Intervals 10 x 400m With just over 1 min recovery Split Summary === 1) 1mi - 10:24(10:24/mi) 128/146bpm [1330b/mi] 125cal 5.77/9.96mph 2) 1mi - 11:24(11:24/mi) 132/152bpm [1506b/mi] 141cal 5.26/10.5mph 3) 0.67mi - 6:58(10:24/mi) 137/151bpm [1425b/mi] 89cal 5.77/9.58mph Add a comment 1.7mi, 18:43 Run - Warm Up Split Summary === 1) 1mi - 10:51(10:51/mi) 141/169bpm [1529b/mi] 139cal 5.53/6.28mph 2) 0.71mi - 7:53(11:05/mi) 114/120bpm [1264b/mi] 82cal 5.41/5.7mph Add a comment	8mi, 1:21:53 Run - General Split Summary === 1) 1mi - 10:23(10:23/mi) 96/120bpm [996b/mi] 108cal 5.78/6.97mph 2) 1mi - 10:05(10:05/mi) 116/124bpm [1171b/mi] 121cal 5.95/6.35mph 3) 1mi - 10:02(10:02/mi) 118/128bpm [1184b/mi] 119cal 5.98/6.57mph 4) 1mi - 10:04(10:04/mi) 122/130bpm [1228b/mi] 123cal 5.96/6.47mph 5) 1mi - 10:50(10:50/mi) 121/143bpm [1310b/mi] 124cal 5.54/6.37mph 6) 1mi - 10:52(10:52/mi) 125/137bpm [1358b/mi] 129cal 5.52/6.35mph 7) 1mi - 10:02(10:02/mi) 118/125bpm [1183b/mi] 87cal 5.98/6.97mph 8) 1mi - 9:31(9:31/mi) 115/125bpm [1094b/mi] 70cal 6.31/8.01mph 9) 0.01mi - 4(8:25/mi) 113/113bpm [950b/mi] 7.14/6.49mph Add a comment	-	-	-	12.3mi, 2:05:45 Run - Long Run Split Summary Easy run with William and Robert Rosneath , kilkreggan, Cove and back === 1) 1mi - 10:57(10:57/mi) 146/171bpm [1600b/mi] 159cal 5.48/6.24mph 2) 1mi - 11:52(11:52/mi) 128/149bpm [1519b/mi] 152cal 5.06/6.22mph 3) 1mi - 10:56(10:56/mi) 129/146bpm [1410b/mi] 132cal 5.49/6.66mph 4) 1mi - 10:07(10:07/mi) 120/132bpm [1214b/mi] 95cal 5.93/6.43mph 5) 1mi - 9:59(9:59/mi) 117/126bpm [1169b/mi] 85cal 6.01/6.28mph 6) 1mi - 10:02(10:02/mi) 118/123bpm [1185b/mi] 92cal 5.98/6.18mph 7) 1mi - 9:50(9:50/mi) 119/122bpm [1171b/mi] 92cal 6.1/6.43mph 8) 1mi - 9:47(9:47/mi) 119/125bpm [1164b/mi] 83cal 6.14/6.62mph 9) 1mi - 9:30(9:30/mi) 122/128bpm [1158b/mi] 97cal 6.32/6.45mph 10) 1mi - 9:27(9:27/mi) 125/132bpm [1182b/mi] 107cal 6.35/6.55mph 11) 1mi - 9:48(9:48/mi) 130/137bpm [1274b/mi] 121cal 6.12/6.53mph 12) 1mi - 10:28(10:28/mi) 128/133bpm [1339b/mi] 117cal 5.74/6.51mph 13) 0.27mi - 3:02(11:04/mi) 131/133bpm [1449b/mi] 35cal 5.42/6.28mph Add a comment

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