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WayOfTheDodo
M60 Ayrshire

Elk (65)

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About Me
I had a return to running in 2013 after running a bit when I was younger and then having 30 years off. Now just trying not to slow down too much and stay in one piece! Show More...

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Recent Blogs
The long road back… and a shoe question!	Apr 2022
Cambridge Half	Mar 2022
Little coo is getting braver!	Feb 2022
The Coos are back	Feb 2022

My parkrun
Ayr parkrun Remove This

Recent Training
24th Sep	Easy	4.1mi	42:14
24th Sep	General	1mi	24:59
23rd Sep	Gardening	1.4mi	1:52:31
23rd Sep	General	6.3mi	1:04:29
23rd Sep	Warm Down	0.3mi	7:41

Planned Races
Great Scottish Run Half Marathon	1st Oct
The Doctor K Cup	7th Oct

12 Month Benchmarks	Run
Mile	7:05
5k	23:01
5mi	39:48
10k	50:00
10mi	1:34:34
Half	2:35:16

Recent Pictures	Show more

Recent Threads
parkrun Café
Fetch Virtual 5k Challenge

Buddies (3)

Followers (1)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
200m	1						39 63.01						39 5:14/mi	63.01
800m	1						3:22 60.53						3:22 6:46/mi	60.53
1500m	2					6:28 64.05	6:25 65.08						6:25 6:53/mi	65.08
1mi	10									7:33 61.17		7:05 66.32	7:05 7:05/mi	66.32
3000m	2				12:58 67.84	13:03 67.96							12:58 6:57/mi	67.96
5km	76	33:25 44.07	25:55 57.28		22:31 67.01		23:11 66.17	23:20 66.30	26:02 59.93	23:33 66.82	24:40 64.35	23:04 69.41	22:31 7:15/mi	69.41
10km	15		47:17 63.91	47:17 64.47	43:59 69.91	50:47 61.08	47:12 66.30					50:11 65.26	43:59 7:05/mi	69.91
13km	1								1:03:19 66.49				1:03:19 7:50/mi	66.49
10.6mi	1						1:33:50 58.39						1:33:50 8:54/mi	58.39
13mi	1					2:42:52 41.40							2:42:52 12:32/mi	41.40
13.1mi	6		1:52:48 58.62		1:42:12 65.88	1:45:19 64.51		1:51:18 62.17			1:48:09 65.82		1:42:12 7:48/mi	65.88
26.2mi	4			3:47:38 61.46	3:28:02 67.86	3:28:57 68.18				3:46:18 65.33			3:28:02 7:56/mi	68.18
50km	1					6:09:42 47.39							6:09:42 11:54/mi	47.39

Date	Planned Races			Distance
7 Oct	The Doctor K Cup Confirmed			5km
1 Oct	Great Scottish Run Half Marathon			13.1mi
2023		Result	WAVA	Distance
23 Sep	Ayr parkrun	52:12	30.67	5km
9 Sep	Troon parkrun	23:04	69.41	5km
1 Sep	September Virtual Mile	7:06	66.16	1mi
1 Sep	Fetch Virtual 5K Challenge SB	23:04	69.41	5km
26 Aug	Ayr parkrun	29:31	54.24	5km
12 Aug	Ayr parkrun	28:18	56.57	5km
5 Aug	Dean Castle Country Park parkrun	26:26	60.57	5km
1 Aug	Fetch Virtual 5K Challenge	25:15	63.41	5km
1 Aug	August Virtual Mile	7:15	64.79	1mi
8 Jul	Troon parkrun	23:32	68.03	5km
1 Jul	July Virtual Mile	7:17	64.50	1mi
1 Jul	Ayr parkrun	26:54	59.52	5km
17 Jun	Eglinton parkrun	26:10	61.19	5km
10 Jun	Storeys Field parkrun	24:16	65.98	5km
3 Jun	Frogmary Green Farm parkrun	25:36	62.54	5km
1 Jun	June Virtual Mile	7:17	64.50	1mi
27 May	Linwood parkrun	25:39	62.42	5km
24 May	Land O' Burns 10k		0.00	10km
20 May	Girvan Prom parkrun	24:09	66.30	5km
13 May	Hasenheide parkrun	24:55	64.26	5km
6 May	Ayr parkrun	29:31	54.24	5km
3 May	Troon Tortoises 10k SB	50:11	65.26	10km
1 May	May Virtual Mile	7:37	61.67	1mi
29 Apr	Ayr parkrun	28:49	55.56	5km
22 Apr	Jersey parkrun	25:37	62.50	5km
15 Apr	Troon parkrun	23:25	68.37	5km
8 Apr	Ayr parkrun	50:50	31.50	5km
1 Apr	Ayr parkrun	27:28	58.29	5km
1 Apr	April Virtual Mile	7:25	63.34	1mi
25 Mar	Ayr parkrun	28:49	55.56	5km
11 Mar	Ayr parkrun	36:19	44.09	5km
4 Mar	Ayr parkrun	26:31	60.38	5km
1 Mar	March Virtual Mile	7:53	59.59	1mi
25 Feb	Ayr parkrun	27:27	58.33	5km
4 Feb	Ayr parkrun	26:55	59.48	5km
1 Feb	February Virtual Mile PB	7:05	66.32	1mi
31 Jan	January Virtual Mile	8:05	58.11	1mi
7 Jan	Ayr parkrun	29:03	55.11	5km
2022		Result	WAVA	Distance
17 Dec	Ayr parkrun	27:29	57.75	5km
3 Dec	Ayr parkrun	57:57	27.39	5km
26 Nov	Ayr parkrun	29:03	54.64	5km
12 Nov	Ayr parkrun	28:31	55.66	5km
15 Oct	Southampton parkrun	27:16	58.21	5km
2 Oct	Great Scottish Run Half Marathon		0.00	13.1mi
1 Oct	Jersey parkrun	27:33	57.61	5km
24 Sep	Ayr parkrun	30:08	52.67	5km
17 Sep	Dean Castle Country Park parkrun	31:04	51.09	5km
10 Sep	Jersey parkrun	26:53	59.04	5km
3 Sep	Jersey parkrun	27:04	58.64	5km
6 Aug	Jersey parkrun	27:10	58.42	5km
2 Jul	Ayr parkrun	29:19	54.14	5km
4 Jun	Jersey parkrun	25:21	62.61	5km
6 Mar	Cambridge Half Marathon SB	1:48:09	65.82	13.1mi
5 Mar	Isabel Trail parkrun SB	24:40	64.35	5km
26 Feb	Ayr parkrun	28:22	55.95	5km
19 Feb	Ayr parkrun	25:54	61.28	5km
12 Feb	Ayr parkrun	26:56	58.93	5km
5 Feb	Ayr parkrun	51:58	30.54	5km
22 Jan	Ayr parkrun	28:46	55.18	5km
2021		Result	WAVA	Distance
25 Dec	Ayr parkrun	26:29	59.42	5km
11 Dec	Ayr parkrun	27:08	58.00	5km
4 Dec	Virtual Jingle Mile SB	7:33	61.17	1mi
9 Oct	Ayr parkrun	29:24	53.52	5km
3 Oct	London Marathon SB	3:46:18	65.33	26.2mi
18 Sep	Jersey parkrun SB	23:33	66.82	5km
18 Sep	Ayr parkrun	28:03	56.10	5km
11 Sep	Ayr parkrun	52:13	30.14	5km
4 Sep	Ayr parkrun	26:09	60.18	5km
28 Aug	Eglinton parkrun	24:04	65.38	5km
21 Aug	Troon parkrun	25:50	60.91	5km
24 Jul	Sutton Park parkrun	24:43	63.67	5km
26 Jun	Jersey parkrun	24:29	64.27	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
27 Sep	Durrell Challenge PB	1:03:19	66.49	13km
14 Mar	Ayr parkrun	26:32	58.80	5km
7 Mar	Sutton Park parkrun SB	26:02	59.93	5km
29 Feb	Ayr parkrun	26:52	58.07	5km
8 Feb	Ayr parkrun	27:33	56.63	5km
25 Jan	Ayr parkrun	26:28	58.95	5km
18 Jan	Ayr parkrun	28:24	54.94	5km
11 Jan	Ayr parkrun	29:28	52.95	5km
4 Jan	Ayr parkrun	29:03	53.71	5km
2019		Result	WAVA	Distance
7 Sep	GO! Festival Ayr half marathon SB	1:51:18	62.17	13.1mi
30 Mar	Jersey parkrun SB	23:20	66.30	5km
23 Mar	Upton House parkrun	24:56	62.05	5km
16 Mar	Mile End parkrun	24:44	62.55	5km
2 Mar	Ayr parkrun	25:38	60.35	5km
26 Jan	Ayr parkrun	26:01	59.46	5km
1 Jan	Troon parkrun	23:41	65.32	5km
2018		Result	WAVA	Distance
24 Nov	Roundshaw Downs parkrun	26:02	58.93	5km
22 Sep	Dumfries House 10KM	57:05	54.82	10km
1 Aug	Worcestershire County Summer Midweek Series Race 4	48:16	51.59	8km
14 Jul	Troon parkrun SB	23:11	66.17	5km
11 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:12	66.30	10km
27 Jun	Midlands Veterans - The Dell PB	6:25	65.08	1500m
13 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:00:25	62.85	12km
30 May	Midlands Veterans Redditch 200, PB	39	63.01	200m
30 May	Midland Veterans Redditch 800m PB	3:22	60.53	800m
27 May	Cotswold Hilly 100 Relay - Leg 3 PB	1:33:50	58.39	10.55mi
16 May	Worcestershire County Summer Midweek Series Race 1	51:24	60.88	10km
2017		Result	WAVA	Distance
15 Oct	Great Birmingham Run SB	1:45:19	64.51	13.1mi
24 Sep	Equinox24 - lap 5	54:02	57.41	10km
24 Sep	Equinox24 - lap 6		0.00	10km
24 Sep	Equinox24 - lap 4	58:06	53.39	10km
23 Sep	Equinox24 - lap 1 SB	50:47	61.08	10km
23 Sep	Equinox24 - lap 3	56:12	55.19	10km
23 Sep	Equinox24 - lap 2	53:55	57.53	10km
19 Jul	Midland Veterans Worcester 3000m SB	13:03	67.96	3000m
28 Jun	Midland Veterans Solihull 1500m SB	6:28	64.05	1500m
21 May	Great Stirling Run Marathon SB	3:28:57	68.18	26.2mi
8 Apr	Kielder Trail Ultra 50k PB	6:09:42	47.39	50km
25 Feb	Glentress Half Marathon PB	2:42:52	41.40	13mi
2016		Result	WAVA	Distance
26 Nov	St Andrews parkrun PB	22:31	67.01	5km
16 Oct	Great Birmingham Run PB	1:42:12	65.88	13.1mi
18 Sep	Scottish 10k	44:45	68.71	10km
10 Aug	Worcestershire County Summer Midweek Series Race 4	46:45	52.35	8km
13 Jul	Worcestershire County Midweek Series Race 3 Droitwich PB	43:59	69.91	10km
29 May	Edinburgh Marathon PB	3:28:02	67.86	26.2mi
25 May	Midland Veterans Solihull 3000m PB	12:58	67.84	3000m
18 May	Worcestershire County Summer Midweek Series Race 1	48:40	63.18	10km
2015		Result	WAVA	Distance
4 Oct	The Standard Chartered Jersey Marathon SB	3:47:38	61.46	26.2mi
12 Aug	Worcestershire County Summer Midweek Series Race 4	49:42	48.82	8km
8 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:17	64.47	10km
10 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:04:31	57.31	12km
2014		Result	WAVA	Distance
19 Oct	Great Birmingham Run SB	1:52:48	58.62	13.1mi
11 Oct	Ayr parkrun SB	25:55	57.28	5km
7 Sep	Great North Run	2:14:40	49.11	13.1mi
13 Aug	Worcestershire County Summer Midweek Series Race 4	56:15	42.77	8km
9 Jul	Worcestershire County Midweek Series Race 3 Droitwich SB	47:17	63.91	10km
11 Jun	Worcestershire County Midweek Series Race 2 12k multi terrain	1:11:50	51.03	12km
14 May	Worcestershire County Summer Midweek Series Race 1	55:25	54.53	10km
2013		Result	WAVA	Distance
27 Oct	Resolution (Stroke Association) SB	33:25	44.07	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	32	40	17	14	26	20	9	26	29	0	0	0	211
2023	111	146	140	143	108	132	107	132	104	0	0	0	1123
2022	10	12	18	23	46	21	25	19	18	34	10	4	239
2022	0.3	0	0	0	0	0	0	0.3	0.1	0	0	0	0.6
2022	163	160	36	19	107	133	59	57	100	49	113	112	1109
2021	14	0	1	6	20	22	8	7	11	6	11	7	113
2021	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2021	223	233	252	167	211	174	175	229	202	146	75	117	2204
2020	29	27	36	0	34	38	31	31	11	9	3	6	254
2020	0	0	0	0	0.1	2.9	1.1	1	0	0	0	0	5
2020	136	153	172	175	206	212	215	202	137	200	187	198	2193
2019	21	14	40	27	27	24	31	27	24	51	25	7	319
2019	176	145	193	209	148	173	164	152	64	98	30	29	1582
2018	2	47	26	36	36	36	28	25	10	27	22	22	317
2018	0	0.3	0	0	0	0	0	0	0	0	0	0	0.3
2018	68	92	133	93	127	153	118	68	52	84	87	137	1211
2018	0	0	6	0	0	0	0	0	0	0	0	0	6
2017	0	0	1	8	6	0	2	0	1	0	10	20	48
2017	0.3	0.1	0.3	0	0	0	0.5	0	0	0.5	0.6	0	2.2
2017	213	222	250	160	157	140	191	193	140	96	90	11	1863
2016	0	0	0	0	0	0	5	0	0	1	0	3	8
2016	0	0.5	0	0.5	0	0	0	0	0	0	0.5	0	1.6
2016	176	188	240	215	212	137	198	221	173	129	192	160	2241
2015	0	0	0	7	20	2	7	1	0	3	0	1	41
2015	0	0	0	0.3	1.1	0.7	0	0	0	0	0	0	2.1
2015	85	107	134	143	94	139	131	191	161	69	106	150	1510
2015	0	45	0	0	8	0	0	0	0	0	0	0	52
2014	0	0	0	0	0	0	4	0	3	0	0	0	7
2014	5	27	96	116	91	117	61	38	88	94	52	32	818
2013	0	0	0	0	17	10	0	0	0	0	0	0	26
2013	0	0	0	0	25	37	88	49	60	79	68	54	460

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	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4
0.5mi, 14:26 Walk - General Split Summary === 1) 0.51mi - 14:26(28:16/mi) 79/100bpm [2233b/mi] 50cal 42/79rpm Add a comment 4.4mi, 49:58 Run - Run-Walk Split Summary === 1) 0.16mi - 2:31(16:12/mi) 73/88bpm [1183b/mi] 13cal 141/211W 2) 1mi - 9:56(9:56/mi) 117/124bpm [1163b/mi] 99cal 242/292W 3) 0.94mi - 9:09(9:46/mi) 121/128bpm [1182b/mi] 90cal 251/313W 4) 0.14mi - 2:31(17:54/mi) 86/115bpm [1540b/mi] 13cal 109/212W 5) 0.49mi - 8:16(16:47/mi) 78/101bpm [1309b/mi] 47cal 130/226W 6) 1mi - 10:56(10:56/mi) 108/124bpm [1181b/mi] 97cal 220/349W 7) 0.66mi - 6:39(10:01/mi) 120/133bpm [1202b/mi] 63cal 251/356W Add a comment	0.8mi, 20:50 Walk - General Split Summary === 1) 0.78mi - 20:50(26:50/mi) 64/82bpm [1718b/mi] 69cal 63/95W Add a comment 0mi, 19:20 Cross - Strength Split Summary === 1) 0mi - 19:20(0/mi) 91/132bpm [INFb/mi] 86cal Add a comment 2.6mi, 25:01 Run - Treadmill Split Summary === 1) 1mi - 9:37(9:37/mi) 110/116bpm [1057b/mi] 69cal 246/270W 2) 1mi - 9:10(9:10/mi) 116/121bpm [1063b/mi] 69cal 259/310W 3) 0.44mi - 4:14(9:32/mi) 116/119bpm [1106b/mi] 30cal 250/258W 4) 0.07mi - 42(9:59/mi) 115/116bpm [1147b/mi] 5cal 244/254W 5) 0.08mi - 1:19(16:50/mi) 100/116bpm [1684b/mi] 6cal 122/255W Add a comment	0mi, 8:39 Cross - Strength Split Summary === 1) 0mi - 8:39(0/mi) 99/155bpm [INFb/mi] 54cal Add a comment 4.3mi, 37:10 Run - Tempo 17 min Tempo Split Summary === 1) 1mi - 9:25(9:25/mi) 115/137bpm [1082b/mi] 90cal 261/323W 2) 0.07mi - 35(8:21/mi) 127/131bpm [1060b/mi] 6cal 316/352W 3) 1mi - 7:44(7:44/mi) 144/151bpm [1114b/mi] 93cal 316/403W 4) 1mi - 7:44(7:44/mi) 143/151bpm [1107b/mi] 92cal 314/417W 5) 0.2mi - 1:31(7:33/mi) 146/148bpm [1103b/mi] 18cal 306/362W 6) 1mi - 9:31(9:31/mi) 148/154bpm [1409b/mi] 110cal 274/363W 7) 0.05mi - 29(10:23/mi) 147/149bpm [1526b/mi] 5cal 248/263W 8) 0.02mi - 10(10:35/mi) 149/149bpm [1577b/mi] 2cal 266/269W Add a comment 0.4mi, 7:42 Walk - General Split Summary === 1) 0.37mi - 7:42(21:03/mi) 73/89bpm [1537b/mi] 33cal 46/70rpm Add a comment	0.5mi, 11:09 Walk - General Split Summary === 1) 0.5mi - 11:09(22:28/mi) 87/107bpm [1954b/mi] 63cal 33/63rpm 2.67/3.82mph Add a comment	4.3mi, 45:16 Run - Strides Split Summary === 1) 1mi - 10:33(10:33/mi) 119/135bpm [1256b/mi] 99cal 236/332W 2) 1mi - 10:31(10:31/mi) 134/149bpm [1408b/mi] 110cal 274/365W 3) 0.08mi - 30(6:38/mi) 144/153bpm [954b/mi] 6cal 352/409W 4) 0.12mi - 1:01(8:46/mi) 153/157bpm [1342b/mi] 13cal 297/329W 5) 0.08mi - 31(6:43/mi) 147/151bpm [988b/mi] 6cal 230/249W 6) 0.06mi - 1:01(16:32/mi) 147/153bpm [2430b/mi] 12cal 140/288W 7) 0.08mi - 31(6:07/mi) 146/153bpm [893b/mi] 6cal 334/410W 8) 0.11mi - 1:00(9:02/mi) 157/158bpm [1419b/mi] 13cal 320/425W 9) 0.08mi - 31(6:59/mi) 160/165bpm [1117b/mi] 7cal 322/355W 10) 0.11mi - 1:01(9:19/mi) 160/167bpm [1490b/mi] 13cal 285/357W 11) 0.07mi - 30(6:52/mi) 158/165bpm [1084b/mi] 7cal 345/405W 12) 0.06mi - 1:01(16:01/mi) 151/166bpm [2417b/mi] 11cal 145/351W 13) 0.09mi - 33(6:27/mi) 139/150bpm [896b/mi] 6cal 361/459W 14) 0.07mi - 1:00(15:13/mi) 149/164bpm [2266b/mi] 11cal 142/362W 15) 0.09mi - 35(6:39/mi) 142/161bpm [945b/mi] 6cal 319/421W 16) 0.07mi - 1:00(14:11/mi) 151/165bpm [2142b/mi] 11cal 155/385W 17) 0.08mi - 31(6:16/mi) 140/158bpm [878b/mi] 6cal 322/424W 18) 0.07mi - 1:01(15:30/mi) 155/165bpm [2403b/mi] 12cal 137/409W 19) 0.08mi - 30(6:13/mi) 140/156bpm [871b/mi] 5cal 317/410W 20) 0.06mi - 1:01(16:03/mi) 152/164bpm [2439b/mi] 11cal 138/403W 21) 0.57mi - 6:28(11:17/mi) 137/154bpm [1546b/mi] 63cal 218/351W 22) 0.03mi - 59(32:07/mi) 121/132bpm [3885b/mi] 5cal 51/129W 23) 0.06mi - 19(5:51/mi) 119/121bpm [696b/mi] 1cal 299/469W 24) 0.08mi - 1:30(17:41/mi) 133/156bpm [2353b/mi] 11cal 114/426W 25) 0.05mi - 19(5:44/mi) 111/117bpm [637b/mi] 3cal 339/463W 26) 0.03mi - 47(28:20/mi) 144/155bpm [4080b/mi] 7cal 113/398W Add a comment 1.9mi, 50:15 Walk - General Split Summary === 1) 1mi - 27:01(27:01/mi) 70/90bpm [1891b/mi] 88cal 41/60rpm 2) 0.92mi - 23:14(25:15/mi) 85/114bpm [2146b/mi] 104cal 38/79rpm Add a comment 0.7mi, 28:50 Walk - General Split Summary === 1) 0.69mi - 28:50(41:29/mi) 62/84bpm [2572b/mi] 58cal 28/66rpm Add a comment 1.7mi, 1:39:36 Walk - General Split Summary === 1) 1mi - 1:05:47(1:05:47/mi) 62/87bpm [4079b/mi] 124cal 8/80rpm 2) 0.66mi - 33:49(51:23/mi) 62/88bpm [3186b/mi] 69cal 9/75rpm Add a comment	0mi, 22:44 Cross - Strength Split Summary === 1) 0mi - 22:44(0/mi) 85/162bpm [INFb/mi] 89cal Add a comment 8.5mi, 1:32:40 Run - Long Run Split Summary === 1) 1mi - 11:28(11:28/mi) 125/141bpm [1433b/mi] 110cal 232/323W 2) 1mi - 11:21(11:21/mi) 132/152bpm [1498b/mi] 115cal 235/356W 3) 1mi - 10:41(10:41/mi) 128/142bpm [1368b/mi] 103cal 255/384W 4) 1mi - 10:39(10:39/mi) 129/148bpm [1374b/mi] 104cal 258/355W 5) 1mi - 10:36(10:36/mi) 131/154bpm [1389b/mi] 105cal 268/362W 6) 1mi - 11:07(11:07/mi) 132/149bpm [1466b/mi] 107cal 248/333W 7) 1mi - 10:29(10:29/mi) 126/140bpm [1322b/mi] 96cal 225/377W 8) 1mi - 10:44(10:44/mi) 132/140bpm [1416b/mi] 107cal 239/310W 9) 0.51mi - 5:35(11:01/mi) 129/133bpm [1422b/mi] 53cal 225/271W Add a comment 1.5mi, 39:17 Walk - General Split Summary === 1) 1mi - 25:27(25:27/mi) 71/102bpm [1807b/mi] 91cal 42/78rpm 2) 0.54mi - 13:49(25:45/mi) 68/76bpm [1750b/mi] 45cal 40/57rpm Add a comment	0.5mi, 11:40 Walk - General Split Summary === 1) 0.02mi - 34(33:04/mi) 62/65bpm [2050b/mi] 1cal 36/54rpm 2) 0.5mi - 11:06(22:07/mi) 70/81bpm [1548b/mi] 46cal 47/90rpm Add a comment 0mi, 38:12 Cross - Strength Split Summary === 1) 0mi - 38:12(0/mi) 86/136bpm [INFb/mi] 143cal Add a comment 3.4mi, 32:08 Run - Treadmill Split Summary === 1) 1mi - 9:41(9:41/mi) 124/133bpm [1200b/mi] 91cal 247/308W 2) 1mi - 9:06(9:06/mi) 131/133bpm [1192b/mi] 91cal 263/300W 3) 1mi - 9:11(9:11/mi) 131/133bpm [1204b/mi] 87cal 261/317W 4) 0.22mi - 2:02(9:26/mi) 130/131bpm [1226b/mi] 19cal 255/273W 5) 0.16mi - 2:08(12:54/mi) 110/130bpm [1418b/mi] 10cal 170/265W Add a comment 0mi, 9:09 Cross - Stretching Split Summary === 1) 0mi - 9:09(0/mi) 79/136bpm [INFb/mi] 31cal Add a comment 0.5mi, 9:21 Walk - General Split Summary === 1) 0.5mi - 9:21(18:47/mi) 73/88bpm [1371b/mi] 45cal 51/68rpm Add a comment 1.7mi, 42:01 Walk - General Split Summary === 1) 1mi - 24:44(24:44/mi) 70/93bpm [1731b/mi] 89cal 46/77rpm 2) 0.66mi - 17:17(26:02/mi) 65/77bpm [1692b/mi] 60cal 41/53rpm Add a comment
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	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11
1.1mi, 26:37 Walk - General Split Summary === 1) 1mi - 24:43(24:43/mi) 77/91bpm [1903b/mi] 88cal 45/76rpm 2) 0.07mi - 1:54(25:44/mi) 78/85bpm [2008b/mi] 7cal 42/52rpm Add a comment 5.1mi, 45:10 Run - Tempo Split Summary === 1) 1mi - 9:30(9:30/mi) 117/136bpm [1112b/mi] 91cal 258/334W 2) 0.06mi - 30(8:11/mi) 135/136bpm [1105b/mi] 6cal 283/302W 3) 0.87mi - 7:00(8:00/mi) 144/149bpm [1152b/mi] 84cal 298/315W 4) 0.21mi - 2:00(9:26/mi) 137/149bpm [1292b/mi] 22cal 256/296W 5) 0.84mi - 7:00(8:18/mi) 145/148bpm [1203b/mi] 84cal 296/353W 6) 0.2mi - 2:00(9:57/mi) 133/141bpm [1322b/mi] 21cal 246/290W 7) 0.85mi - 7:00(8:16/mi) 148/153bpm [1224b/mi] 84cal 294/389W 8) 1mi - 10:00(10:00/mi) 138/152bpm [1381b/mi] 106cal 253/339W 9) 0.01mi - 10(14:38/mi) 135/136bpm [1975b/mi] 2cal 194/247W Add a comment	0mi, 12:06 Cross - Strength Split Summary === 1) 0mi - 12:06(0/mi) 66/92bpm [INFb/mi] 23cal Add a comment 1.6mi, 40:54 Walk - General Split Summary === 1) 1mi - 26:24(26:24/mi) 63/72bpm [1663b/mi] 88cal 43/51rpm 2) 0.62mi - 14:30(23:33/mi) 72/119bpm [1696b/mi] 59cal 47/123rpm Add a comment 3.3mi, 38:05 Run - Recovery Run Split Summary === 1) 1mi - 10:37(10:37/mi) 112/127bpm [1190b/mi] 97cal 235/334W 2) 1mi - 12:52(12:52/mi) 104/125bpm [1337b/mi] 100cal 201/309W 3) 0.62mi - 6:31(10:34/mi) 110/123bpm [1162b/mi] 58cal 236/300W 4) 0.67mi - 8:05(12:05/mi) 113/120bpm [1365b/mi] 69cal 211/289W Add a comment	0mi, 1:40 Cross - Strength Split Summary === 1) 0mi - 1:40(0/mi) 111/134bpm [INFb/mi] 13cal Add a comment 0mi, 22:18 Cross - Strength Split Summary === 1) 0mi - 22:18(0/mi) 97/138bpm [INFb/mi] 115cal Add a comment 0.3mi, 4:24 Run - Warm Down Split Summary === 1) 0.3mi - 4:24(14:47/mi) 109/125bpm [1611b/mi] 32cal 145/164W Add a comment 4.2mi, 35:18 Run - Tempo Split Summary === 1) 1mi - 9:14(9:14/mi) 129/141bpm [1191b/mi] 91cal 260/329W 2) 0.08mi - 46(9:16/mi) 132/135bpm [1224b/mi] 8cal 257/289W 3) 1mi - 7:12(7:12/mi) 153/161bpm [1101b/mi] 87cal 327/342W 4) 1mi - 7:08(7:08/mi) 156/166bpm [1112b/mi] 88cal 331/338W 5) 0.09mi - 41(7:09/mi) 156/157bpm [1116b/mi] 8cal 329/331W 6) 1mi - 9:48(9:48/mi) 141/155bpm [1383b/mi] 101cal 248/331W 7) 0.02mi - 12(9:34/mi) 138/139bpm [1321b/mi] 2cal 255/256W 8) 0.03mi - 18(9:39/mi) 137/139bpm [1322b/mi] 3cal 228/256W Add a comment 1.6mi, 41:38 Walk - General Split Summary === 1) 1mi - 25:45(25:45/mi) 82/104bpm [2112b/mi] 90cal 44/78rpm 2) 0.64mi - 15:53(24:52/mi) 70/87bpm [1740b/mi] 62cal 42/97rpm Add a comment	1.3mi, 32:16 Walk - General Split Summary === 1) 1mi - 26:43(26:43/mi) 61/84bpm [1629b/mi] 87cal 42/79rpm 2) 0.26mi - 5:34(21:25/mi) 74/92bpm [1585b/mi] 25cal 44/65rpm Add a comment 0.1mi, 2:29 Walk - General Split Summary === 1) 0.11mi - 2:29(23:12/mi) 72/82bpm [1671b/mi] 9cal 43/55rpm Add a comment 3.1mi, 30:05 Run - Recovery Run Split Summary === 1) 1mi - 9:50(9:50/mi) 141/152bpm [1386b/mi] 110cal 251/325W 2) 1mi - 9:51(9:51/mi) 127/147bpm [1251b/mi] 102cal 262/330W 3) 1mi - 9:46(9:46/mi) 130/146bpm [1269b/mi] 99cal 255/337W 4) 0.06mi - 33(9:44/mi) 133/134bpm [1294b/mi] 6cal 250/264W 5) 0.01mi - 5(10:08/mi) 134/134bpm [1358b/mi] 1cal 244/245W Add a comment	5.4mi, 56:45 Run - Easy Split Summary === 1) 0.42mi - 7:16(17:25/mi) 107/126bpm [1863b/mi] 43cal 112/167W 2) 1mi - 10:11(10:11/mi) 133/139bpm [1354b/mi] 108cal 240/273W 3) 1mi - 9:37(9:37/mi) 139/142bpm [1337b/mi] 106cal 251/297W 4) 1mi - 9:58(9:58/mi) 142/153bpm [1415b/mi] 111cal 255/312W 5) 1mi - 9:43(9:43/mi) 141/146bpm [1370b/mi] 105cal 261/334W 6) 0.99mi - 10:00(10:06/mi) 139/143bpm [1403b/mi] 105cal 248/305W Add a comment 3.1mi, 23:04 Run - parkrun Course PB! Foggy to start. Split Summary === 1) 1mi - 7:40(7:40/mi) 140/154bpm [1074b/mi] 89cal 313/347W 2) 1mi - 7:28(7:28/mi) 159/162bpm [1188b/mi] 96cal 319/345W 3) 1mi - 7:11(7:11/mi) 167/173bpm [1200b/mi] 98cal 332/363W 4) 0.11mi - 44(6:43/mi) 172/173bpm [1155b/mi] 10cal 353/380W Add a comment 0.3mi, 3:26 Run - Warm Up Split Summary === 1) 0.32mi - 3:26(10:49/mi) 118/131bpm [1277b/mi] 33cal 245/314W Add a comment	2.5mi, 25:08 Run - Recovery Run Split Summary === 1) 1mi - 9:57(9:57/mi) 121/143bpm [1204b/mi] 100cal 262/355W 2) 1mi - 9:52(9:52/mi) 135/144bpm [1332b/mi] 108cal 259/328W 3) 0.33mi - 3:11(9:43/mi) 143/147bpm [1389b/mi] 37cal 270/321W 4) 0.21mi - 2:08(10:11/mi) 141/145bpm [1435b/mi] 24cal 265/318W Add a comment 0.2mi, 4:27 Walk - General Split Summary === 1) 0.18mi - 4:27(25:19/mi) 89/111bpm [2254b/mi] 18cal 42/52rpm Add a comment 0.2mi, 6:07 Walk - General Split Summary === 1) 0.22mi - 6:07(27:55/mi) 57/70bpm [1591b/mi] 19cal 43/55rpm Add a comment	4.1mi, 52:44 Run - Recovery Run Split Summary === 1) 1mi - 10:46(10:46/mi) 141/157bpm [1519b/mi] 114cal 232/386W 2) 1mi - 13:35(13:35/mi) 104/156bpm [1413b/mi] 98cal 173/300W 3) 0.3mi - 5:52(19:24/mi) 82/87bpm [1591b/mi] 30cal 115/180W 4) 1mi - 10:27(10:27/mi) 116/131bpm [1212b/mi] 94cal 235/363W 5) 0.61mi - 6:49(11:06/mi) 124/136bpm [1377b/mi] 65cal 248/328W 6) 0.05mi - 20(6:31/mi) 114/117bpm [743b/mi] 3cal 291/443W 7) 0.06mi - 59(16:04/mi) 124/140bpm [1993b/mi] 7cal 129/376W 8) 0.05mi - 18(5:35/mi) 107/110bpm [598b/mi] 3cal 298/456W 9) 0.04mi - 3:38(1:40:20/mi) 107/144bpm [10736b/mi] 17cal 18/464W Add a comment
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	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18
0mi, 17:34 Cross - Strength Split Summary === 1) 0mi - 17:34(0/mi) 73/119bpm [INFb/mi] 46cal Add a comment 3.8mi, 41:15 Run - Easy Split Summary === 1) 1mi - 10:05(10:05/mi) 123/140bpm [1240b/mi] 103cal 248/333W 2) 1mi - 10:09(10:09/mi) 136/156bpm [1381b/mi] 108cal 246/292W 3) 0.24mi - 2:46(11:28/mi) 117/127bpm [1342b/mi] 24cal 222/277W 4) 0.42mi - 4:54(11:31/mi) 130/144bpm [1498b/mi] 45cal 219/265W 5) 0.17mi - 2:45(16:17/mi) 93/139bpm [1515b/mi] 16cal 131/209W 6) 0.98mi - 10:37(10:48/mi) 121/136bpm [1308b/mi] 99cal 234/316W Add a comment	0mi, 27:12 Cross - Strength Split Summary === 1) 0mi - 27:12(0/mi) 66/103bpm [INFb/mi] 50cal Add a comment 2mi, 53:37 Walk - General Split Summary === 1) 1mi - 26:34(26:34/mi) 68/85bpm [1806b/mi] 88cal 45/79rpm 2) 0.98mi - 27:04(27:29/mi) 71/105bpm [1952b/mi] 94cal 40/77rpm Add a comment 6.3mi, 1:02:32 Run - Hill Work Split Summary === 1) 1mi - 9:58(9:58/mi) 116/125bpm [1156b/mi] 96cal 242/342W 2) 1mi - 10:14(10:14/mi) 125/145bpm [1279b/mi] 105cal 271/377W 3) 1mi - 10:10(10:10/mi) 130/143bpm [1323b/mi] 106cal 269/374W 4) 1mi - 10:04(10:04/mi) 127/138bpm [1279b/mi] 100cal 253/391W 5) 1mi - 9:43(9:43/mi) 132/148bpm [1283b/mi] 100cal 260/365W 6) 1mi - 9:29(9:29/mi) 127/136bpm [1205b/mi] 97cal 250/314W 7) 0.06mi - 38(10:27/mi) 136/137bpm [1421b/mi] 7cal 301/335W 8) 0.02mi - 10(7:06/mi) 137/138bpm [972b/mi] 2cal 341/441W 9) 0.04mi - 24(9:36/mi) 142/146bpm [1364b/mi] 5cal 262/422W 10) 0.03mi - 10(6:09/mi) 146/146bpm [899b/mi] 2cal 332/437W 11) 0.04mi - 24(9:31/mi) 146/151bpm [1389b/mi] 5cal 302/439W 12) 0.03mi - 10(6:13/mi) 149/150bpm [927b/mi] 2cal 319/407W 13) 0.04mi - 25(9:07/mi) 152/154bpm [1386b/mi] 5cal 311/417W 14) 0.02mi - 9(6:17/mi) 151/152bpm [948b/mi] 2cal 314/423W 15) 0.05mi - 26(9:18/mi) 153/156bpm [1422b/mi] 6cal 276/432W Add a comment	0mi, 31:35 Cross - Strength Split Summary === 1) 0mi - 31:35(0/mi) 64/98bpm [INFb/mi] 55cal Add a comment 1.2mi, 29:00 Walk - General Split Summary === 1) 1mi - 24:35(24:35/mi) 67/90bpm [1647b/mi] 87cal 45/65rpm 2) 0.22mi - 4:25(20:04/mi) 80/91bpm [1606b/mi] 22cal 50/75rpm Add a comment 3.3mi, 32:52 Run - Easy Split Summary === 1) 1mi - 9:56(9:56/mi) 119/129bpm [1182b/mi] 94cal 6.04/6.64mph 2) 1mi - 9:41(9:41/mi) 129/137bpm [1249b/mi] 101cal 6.2/6.91mph 3) 1mi - 10:06(10:06/mi) 129/143bpm [1303b/mi] 102cal 5.94/6.57mph 4) 0.32mi - 3:09(9:51/mi) 127/139bpm [1251b/mi] 28cal 6.09/6.32mph Add a comment 0mi, 1:49:51 Cross - Gardening Split Summary === 1) 0mi - 1:49:51(0/mi) 75/132bpm [INFb/mi] 317cal Add a comment 0mi, 2:03:44 Cross - Gardening Digging inspection pit for surveyor Split Summary === 1) 0mi - 2:03:44(0/mi) 78/145bpm [INFb/mi] 390cal Add a comment	1.8mi, 25:03 Run - Run-Walk Split Summary === 1) 1mi - 17:01(17:01/mi) 76/89bpm [1293b/mi] 96cal 132/224W 2) 0.75mi - 8:03(10:42/mi) 109/121bpm [1166b/mi] 77cal 237/301W Add a comment 2.2mi, 23:04 Run - Easy Split Summary === 1) 1mi - 9:59(9:59/mi) 122/135bpm [1218b/mi] 103cal 244/291W 2) 1mi - 10:45(10:45/mi) 121/135bpm [1300b/mi] 105cal 228/342W 3) 0.21mi - 2:17(10:53/mi) 107/109bpm [1165b/mi] 20cal 222/228W 4) 0.01mi - 4(9:54/mi) 105/105bpm [1039b/mi] 1cal 220/220W Add a comment	0.2mi, 4:56 Walk - General Split Summary === 1) 0.19mi - 4:56(25:17/mi) 79/89bpm [1998b/mi] 19cal 46/54rpm Add a comment 2.1mi, 20:21 Run - Warm Down Split Summary === 1) 1mi - 9:48(9:48/mi) 128/136bpm [1255b/mi] 104cal 263/338W 2) 1mi - 10:02(10:02/mi) 130/143bpm [1304b/mi] 107cal 251/376W 3) 0.05mi - 31(10:26/mi) 128/130bpm [1335b/mi] 5cal 235/241W Add a comment 3.2mi, 28:21 Run - parkrun Split Summary === 1) 1mi - 10:43(10:43/mi) 121/138bpm [1296b/mi] 102cal 229/349W 2) 1mi - 8:25(8:25/mi) 134/142bpm [1127b/mi] 95cal 289/314W 3) 1mi - 8:08(8:08/mi) 140/152bpm [1139b/mi] 96cal 298/320W 4) 0.16mi - 1:06(6:58/mi) 157/159bpm [1093b/mi] 14cal 322/327W Add a comment 0.9mi, 12:03 Run - Warm Up Split Summary === 1) 0.88mi - 12:03(13:41/mi) 108/131bpm [1479b/mi] 98cal 175/402W Add a comment	3.1mi, 25:59 Run - Steady-State Split Summary === 1) 1mi - 8:44(8:44/mi) 104/124bpm [908b/mi] 81cal 273/404W 2) 1mi - 8:24(8:24/mi) 122/136bpm [1024b/mi] 90cal 299/375W 3) 1mi - 8:22(8:22/mi) 143/160bpm [1197b/mi] 101cal 301/362W 4) 0.06mi - 29(8:18/mi) 153/154bpm [1270b/mi] 6cal 329/356W Add a comment 0mi, 1:31:22 Cross - Gardening Split Summary === 1) 0mi - 1:31:22(0/mi) 86/128bpm [INFb/mi] 332cal Add a comment	0.7mi, 18:12 Walk - General Split Summary === 1) 0.69mi - 18:12(26:33/mi) 97/112bpm [2575b/mi] 80cal 41/72rpm Add a comment 7.5mi, 1:03:04 Run - Tempo Split Summary === 1) 1mi - 9:12(9:12/mi) 120/132bpm [1104b/mi] 95cal 264/362W 2) 0.09mi - 48(8:36/mi) 129/135bpm [1109b/mi] 9cal 283/334W 3) 1mi - 7:47(7:47/mi) 148/156bpm [1151b/mi] 97cal 300/362W 4) 1mi - 7:39(7:39/mi) 159/162bpm [1215b/mi] 101cal 318/382W 5) 0.47mi - 3:35(7:39/mi) 163/166bpm [1247b/mi] 48cal 324/397W 6) 0.54mi - 5:00(9:20/mi) 148/163bpm [1382b/mi] 59cal 258/309W 7) 1mi - 7:40(7:40/mi) 162/168bpm [1243b/mi] 103cal 319/393W 8) 1mi - 8:14(8:14/mi) 165/169bpm [1358b/mi] 111cal 316/396W 9) 0.4mi - 3:06(7:43/mi) 169/172bpm [1303b/mi] 43cal 322/408W 10) 1mi - 10:00(10:01/mi) 155/170bpm [1552b/mi] 117cal 257/346W 11) 0.01mi - 4(10:03/mi) 153/154bpm [1539b/mi] 1cal 271/273W Add a comment
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	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25
0.3mi, 6:26 Walk - General Split Summary === 1) 0.28mi - 6:26(23:20/mi) 80/102bpm [1867b/mi] 32cal 38/66rpm Add a comment 0.3mi, 8:54 Walk - General Split Summary === 1) 0.33mi - 8:54(27:04/mi) 80/104bpm [2166b/mi] 39cal 33/68rpm Add a comment 2.7mi, 28:19 Run - Recovery Run Split Summary === 1) 1mi - 10:03(10:03/mi) 121/134bpm [1217b/mi] 103cal 245/284W 2) 1mi - 10:28(10:28/mi) 118/126bpm [1234b/mi] 101cal 238/288W 3) 0.23mi - 2:29(10:52/mi) 115/121bpm [1250b/mi] 22cal 231/293W 4) 0.48mi - 5:19(11:05/mi) 109/116bpm [1209b/mi] 47cal 236/308W Add a comment	4.8mi, 45:07 Run - Intervals 8x2min at 7:00 off 1min Split Summary === 1) 1mi - 9:55(9:55/mi) 133/147bpm [1318b/mi] 108cal 246/333W 2) 0.01mi - 5(7:12/mi) 141/142bpm [1016b/mi] 1cal 237/253W 3) 0.27mi - 2:00(7:27/mi) 159/166bpm [1183b/mi] 27cal 332/413W 4) 0.07mi - 1:00(13:51/mi) 152/166bpm [2104b/mi] 11cal 173/348W 5) 0.29mi - 2:00(6:57/mi) 159/170bpm [1104b/mi] 27cal 342/398W 6) 0.07mi - 1:00(15:01/mi) 155/170bpm [2327b/mi] 12cal 152/333W 7) 0.29mi - 2:00(7:00/mi) 161/170bpm [1128b/mi] 27cal 329/394W 8) 0.06mi - 1:00(16:12/mi) 157/170bpm [2544b/mi] 12cal 149/352W 9) 0.29mi - 2:00(6:50/mi) 165/175bpm [1127b/mi] 28cal 344/398W 10) 0.07mi - 1:00(15:21/mi) 158/175bpm [2426b/mi] 12cal 140/343W 11) 0.29mi - 2:00(6:58/mi) 163/173bpm [1135b/mi] 27cal 326/375W 12) 0.06mi - 1:00(16:40/mi) 160/173bpm [2667b/mi] 12cal 146/325W 13) 0.28mi - 2:00(7:11/mi) 164/175bpm [1177b/mi] 27cal 326/382W 14) 0.06mi - 1:00(15:43/mi) 161/175bpm [2531b/mi] 12cal 100/317W 15) 0.28mi - 2:00(7:06/mi) 163/174bpm [1157b/mi] 27cal 316/367W 16) 0.06mi - 1:00(16:06/mi) 162/174bpm [2607b/mi] 12cal 166/310W 17) 0.28mi - 2:00(7:08/mi) 167/175bpm [1191b/mi] 28cal 333/412W 18) 0.98mi - 10:00(10:10/mi) 155/175bpm [1576b/mi] 117cal 242/316W 19) 0.13mi - 2:07(16:51/mi) 141/151bpm [2377b/mi] 17cal 154/250W Add a comment 1.2mi, 32:58 Walk - General DH with El and Rach Split Summary === 1) 1mi - 26:55(26:55/mi) 85/118bpm [2287b/mi] 102cal 44/79rpm 2) 0.23mi - 6:03(26:30/mi) 101/107bpm [2676b/mi] 25cal 42/79rpm Add a comment 0mi, 16:43 Cross - Strength 2sets of: Farmers walk 60s, 2x8kg Body weight Squats x15 Bicep curls 12x6kg, 8x8kg Dumbbell shoulder press 10x8kg Dumbbell Bent over row both hands 15x8kg Dumbbell front raises 12x8kg Split Summary === 1) 0mi - 16:43(0/mi) 92/131bpm [INFb/mi] 83cal Add a comment	3.2mi, 34:33 Run - Recovery Run Woodhead road closed as HT line down! Split Summary === 1) 1mi - 10:30(10:30/mi) 115/128bpm [1208b/mi] 98cal 240/342W 2) 1mi - 10:57(10:57/mi) 127/143bpm [1392b/mi] 110cal 251/349W 3) 1mi - 10:49(10:49/mi) 130/146bpm [1406b/mi] 109cal 239/340W 4) 0.2mi - 2:16(11:18/mi) 123/129bpm [1390b/mi] 21cal 243/303W Add a comment	4.1mi, 47:36 Run - Strides 8x10s off 3min Split Summary === 1) 1mi - 9:45(9:45/mi) 119/130bpm [1161b/mi] 99cal 249/282W 2) 0.48mi - 5:15(11:02/mi) 120/132bpm [1323b/mi] 50cal 238/333W 3) 0.03mi - 10(5:21/mi) 99/102bpm [529b/mi] 1cal 249/455W 4) 0.18mi - 3:00(16:48/mi) 95/107bpm [1596b/mi] 15cal 109/452W 5) 0.03mi - 10(4:57/mi) 88/93bpm [436b/mi] 1cal 357/479W 6) 0.17mi - 3:00(17:16/mi) 113/128bpm [1952b/mi] 18cal 118/453W 7) 0.03mi - 10(4:54/mi) 96/102bpm [471b/mi] 1cal 364/488W 8) 0.18mi - 3:00(16:34/mi) 100/125bpm [1656b/mi] 16cal 118/417W 9) 0.03mi - 10(4:57/mi) 90/96bpm [446b/mi] 2cal 425/473W 10) 0.19mi - 3:00(15:53/mi) 94/115bpm [1493b/mi] 17cal 114/408W 11) 0.03mi - 10(5:21/mi) 96/101bpm [513b/mi] 2cal 414/448W 12) 0.19mi - 3:00(16:07/mi) 98/116bpm [1580b/mi] 17cal 121/426W 13) 0.03mi - 10(5:22/mi) 88/93bpm [472b/mi] 2cal 369/420W 14) 0.19mi - 3:00(16:09/mi) 96/109bpm [1550b/mi] 17cal 130/422W 15) 0.03mi - 10(4:59/mi) 91/96bpm [453b/mi] 1cal 334/496W 16) 0.16mi - 3:00(18:51/mi) 96/116bpm [1809b/mi] 15cal 100/410W 17) 0.03mi - 10(5:03/mi) 91/97bpm [459b/mi] 336/447W 18) 1mi - 9:30(9:30/mi) 132/146bpm [1255b/mi] 101cal 256/478W 19) 0.05mi - 30(10:19/mi) 132/134bpm [1361b/mi] 5cal 256/259W 20) 0.02mi - 16(14:25/mi) 131/133bpm [1889b/mi] 3cal 220/260W Add a comment	1.4mi, 1:52:31 Cross - Gardening Split Summary === 1) 1mi - 1:28:03(1:28:03/mi) 95/138bpm [8364b/mi] 432cal 2/94rpm 0.68/3.55mph 2) 0.4mi - 24:28(1:00:42/mi) 108/143bpm [6555b/mi] 143cal 5/107rpm 0.99/3.28mph Add a comment 6.3mi, 1:04:29 Walk - General Split Summary === 1) 1mi - 10:50(10:50/mi) 115/132bpm [1245b/mi] 103cal 246/321W 2) 1mi - 10:24(10:24/mi) 131/148bpm [1361b/mi] 110cal 254/356W 3) 1mi - 10:16(10:16/mi) 127/144bpm [1304b/mi] 101cal 255/344W 4) 1mi - 9:52(9:52/mi) 135/157bpm [1333b/mi] 104cal 258/331W 5) 1mi - 9:49(9:49/mi) 127/136bpm [1247b/mi] 96cal 246/369W 6) 1mi - 10:21(10:21/mi) 145/161bpm [1500b/mi] 111cal 249/355W 7) 0.3mi - 2:58(9:53/mi) 159/165bpm [1571b/mi] 36cal 260/323W Add a comment 0.3mi, 7:41 Run - Warm Down Split Summary === 1) 0.3mi - 7:41(25:48/mi) 81/93bpm [2089b/mi] 37cal 77/187W Add a comment 3.3mi, 52:13 Run - parkrun Official time 52:12, Tailwalker Split Summary === 1) 1mi - 16:15(16:15/mi) 85/105bpm [1382b/mi] 93cal 126/231W 2) 1mi - 16:06(16:06/mi) 85/97bpm [1368b/mi] 95cal 129/187W 3) 1mi - 15:58(15:58/mi) 91/109bpm [1453b/mi] 95cal 134/229W 4) 0.28mi - 3:54(13:56/mi) 99/125bpm [1379b/mi] 26cal 148/237W Add a comment 0.3mi, 8:39 Walk - General Split Summary === 1) 0.32mi - 8:39(27:14/mi) 90/117bpm [2450b/mi] 45cal 89/221W Add a comment	4.1mi, 42:14 Run - Easy Split Summary === 1) 1mi - 10:28(10:28/mi) 111/128bpm [1161b/mi] 96cal 238/330W 2) 1mi - 10:30(10:30/mi) 123/140bpm [1292b/mi] 102cal 243/328W 3) 0.97mi - 10:02(10:21/mi) 129/139bpm [1335b/mi] 105cal 264/386W 4) 1mi - 10:14(10:14/mi) 127/135bpm [1300b/mi] 102cal 253/329W 5) 0.1mi - 1:00(10:01/mi) 128/134bpm [1282b/mi] 10cal 232/297W Add a comment 1mi, 24:59 Walk - General Split Summary === 1) 0.99mi - 24:59(25:19/mi) 73/91bpm [1848b/mi] 89cal 45/80rpm Add a comment	-

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WayOfTheDodo M60 Ayrshire

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WayOfTheDodo
M60 Ayrshire