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RossN
M65

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STATUS Marathon on 14 May, so I'll be cutting mileage from around 27 April.

Manawatu Striders

Races
1
Miles
7081
WAVA
62.25%
Half
1:56:35

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Recent Blogs
barefoot parkrunaholic	Sep 2022

My parkrun
Palmerston North parkrun Remove This

Recent Training
23rd Sep	General	3.1mi	23:46
22nd Sep	General	3.7mi	32:57
21st Sep	General	5.6mi	50:18
20th Sep	General	4.4mi	39:50
19th Sep	General	13.1mi	1:55:33

12 Month Benchmarks	Run
Mile	6:50
5k	22:31
5mi	40:26
10k	50:19
10mi	1:23:58
Half	1:51:36
20mi	3:04:07
Mara	5:20:30

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Best Times
Best WAVA

Dist	Races	2019	PB	WB
13.1mi	1	1:56:35 62.25	1:56:35 8:54/mi	62.25

2019		Result	WAVA	Distance
26 May	Manawatu Striders Half Marathon PB	1:56:35	62.25	13.1mi

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	194	173	182	194	162	156	78	159	128	0	0	0	1424
2022	127	144	156	105	63	135	147	156	190	173	148	172	1716
2021	62	63	59	57	60	84	63	84	71	85	87	83	859
2020	113	54	80	63	9	2	41	66	43	39	53	64	628
2019	110	119	134	132	134	139	56	62	82	79	96	112	1254
2018	62	32	54	77	71	54	72	69	88	124	88	76	866
2017	32	48	33	30	43	2	3	2	11	38	16	25	283
2016	0	4	4	2	7	7	7	0	0	2	2	16	51
2015	0	0	0	0	0	0	0	0	1	0	0	0	1

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
3.1mi, 28:04 Run - General Split Summary === 1) 1km - 5:47(5:47/km) 130/142bpm [752b/km] 53cal 10.37/11.39kmph 2) 1km - 5:48(5:48/km) 143/147bpm [830b/km] 59cal 10.33/10.81kmph 3) 1km - 5:37(5:37/km) 148/152bpm [831b/km] 58cal 10.68/12.12kmph 4) 1km - 5:44(5:44/km) 151/158bpm [865b/km] 60cal 10.48/12.16kmph 5) 1km - 5:07(5:06/km) 156/166bpm [796b/km] 55cal 11.75/15.75kmph Quads were a little sore, so not the 20k I wanted. A lazy afternoon 5k. Add a comment	3.1mi, 28:21 Run - General Split Summary === 1) 1km - 5:46(5:46/km) 129/141bpm [744b/km] 58cal 10.4/12.19kmph 2) 1km - 5:36(5:36/km) 146/149bpm [819b/km] 59cal 10.7/13.03kmph 3) 1km - 5:44(5:44/km) 148/149bpm [848b/km] 60cal 10.47/11.05kmph 4) 1km - 5:44(5:44/km) 150/153bpm [860b/km] 61cal 10.46/11.05kmph 5) 1km - 5:23(5:23/km) 152/162bpm [819b/km] 57cal 11.13/17.03kmph 6) 0.03km - 7(4:18/km) 163/164bpm [700b/km] 1cal 13.97/16.46kmph Cool. Left toe throbbing a bit where I cut the nail too close and let some blood out. Still some thigh soreness. Sped up at the end. Add a comment	3.1mi, 27:27 Run - General Split Summary === 1) 1km - 5:51(5:51/km) 134/144bpm [783b/km] 57cal 10.26/12.93kmph 2) 1km - 5:43(5:43/km) 146/151bpm [835b/km] 59cal 10.49/10.95kmph 3) 1km - 5:08(5:08/km) 151/156bpm [775b/km] 55cal 11.69/12.66kmph 4) 1km - 5:31(5:31/km) 154/156bpm [848b/km] 59cal 10.89/11.99kmph 5) 1km - 5:07(5:07/km) 163/172bpm [835b/km] 59cal 11.71/15.65kmph 6) 0.03km - 7(4:04/km) 172/173bpm [698b/km] 1cal 14.78/15.02kmph Too cold and tired to go out in the frosty morning. Good to have flexible work hours. Add a comment	3.1mi, 27:38 Run - General Split Summary === 1) 1km - 5:47(5:47/km) 134/144bpm [776b/km] 53cal 10.36/12.66kmph 2) 1km - 5:36(5:36/km) 146/151bpm [817b/km] 61cal 10.73/11.35kmph 3) 1km - 5:13(5:13/km) 169/188bpm [881b/km] 59cal 11.51/12.29kmph 4) 1km - 5:35(5:35/km) 165/186bpm [922b/km] 61cal 10.74/12.29kmph 5) 1km - 5:19(5:19/km) 158/169bpm [840b/km] 59cal 11.29/16.59kmph 6) 0.04km - 8(3:45/km) 169/170bpm [635b/km] 1cal 15.97/19.14kmph A bit of a struggle. HR went high but I ignored it and carried on. Came right. Add a comment	4.4mi, 38:26 Run - General Split Summary === 1) 1km - 5:31(5:31/km) 132/144bpm [729b/km] 53cal 10.87/13.2kmph 2) 1km - 5:27(5:27/km) 147/148bpm [802b/km] 58cal 11/13.81kmph 3) 1km - 5:32(5:32/km) 149/153bpm [825b/km] 59cal 10.83/15.52kmph 4) 1km - 5:31(5:31/km) 152/154bpm [838b/km] 59cal 10.89/11.69kmph 5) 1km - 5:29(5:29/km) 154/156bpm [845b/km] 59cal 10.94/11.69kmph 6) 1km - 5:33(5:33/km) 155/157bpm [859b/km] 60cal 10.83/11.86kmph 7) 1km - 5:08(5:08/km) 159/166bpm [816b/km] 57cal 11.69/19.38kmph 8) 0.06km - 15(4:03/km) 168/169bpm [681b/km] 2cal 14.79/17kmph Cool. This pace used to be so easy. Add a comment	5mi, 45:07 Run - General Split Summary === 1) 1km - 5:39(5:39/km) 131/140bpm [740b/km] 54cal 10.63/12.9kmph 2) 1km - 5:52(5:52/km) 143/146bpm [839b/km] 62cal 10.23/14.95kmph 3) 1km - 5:38(5:38/km) 149/152bpm [839b/km] 61cal 10.66/11.05kmph 4) 1km - 5:39(5:39/km) 152/153bpm [859b/km] 61cal 10.62/14.34kmph 5) 1km - 6:19(6:19/km) 153/155bpm [966b/km] 68cal 9.51/11.22kmph 6) 1km - 5:24(5:24/km) 153/156bpm [825b/km] 58cal 11.13/11.39kmph 7) 1km - 5:23(5:23/km) 152/155bpm [819b/km] 57cal 11.14/15.35kmph 8) 0.99km - 5:15(5:19/km) 155/166bpm [825b/km] 57cal 11.28/15.42kmph Cool. Wrapped up big blister. One lively Pukeko spotted. Add a comment	3.1mi, 26:46 Run - General Split Summary === 1) 1km - 4:56(4:56/km) 189/201bpm [933b/km] 51cal 12.15/13.5kmph 2) 1km - 5:58(5:58/km) 150/191bpm [895b/km] 75cal 10.05/14.98kmph 3) 1km - 6:06(6:06/km) 152/194bpm [928b/km] 72cal 9.82/15.45kmph 4) 1km - 5:06(5:06/km) 138/187bpm [704b/km] 44cal 11.77/14.24kmph 5) 1km - 4:36(4:36/km) 163/171bpm [749b/km] 51cal 13.05/14.51kmph 6) 0.02km - 3(3:02/km) 170/171bpm [516b/km] 19.78/20.15kmph Multiple high heart rate events. Decided not to ignore, so heaps of walks. Eventually came right, allowing a nice sprint to finish. 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
6.2mi, 58:19 Run - General Split Summary === 1) 1km - 5:44(5:44/km) 123/139bpm [705b/km] 54cal 10.48/13.33kmph 2) 1km - 5:49(5:49/km) 139/147bpm [809b/km] 59cal 10.31/11.72kmph 3) 1km - 5:54(5:54/km) 144/155bpm [850b/km] 62cal 10.17/11.22kmph 4) 1km - 6:02(6:02/km) 147/151bpm [888b/km] 63cal 9.94/10.92kmph 5) 1km - 5:53(5:53/km) 149/156bpm [877b/km] 60cal 10.2/10.95kmph 6) 1km - 6:04(6:04/km) 152/156bpm [923b/km] 64cal 9.89/11.22kmph 7) 1km - 5:14(5:14/km) 157/159bpm [822b/km] 57cal 11.47/11.82kmph 8) 1km - 5:03(5:03/km) 161/163bpm [814b/km] 57cal 11.86/12.8kmph 9) 1km - 6:52(6:52/km) 149/171bpm [1024b/km] 63cal 8.73/14.14kmph 10) 1km - 5:43(5:42/km) 155/176bpm [884b/km] 58cal 10.53/21.03kmph Too sleepy to go this morning. Warm and breezy this afternoon. Mixed pace, with some walks into the wind when i got tired. Oh, and used my faithful old Clifton 1s for a change. Add a comment	6.2mi, 59:08 Run - General Split Summary === 1) 1km - 5:36(5:36/km) 133/144bpm [746b/km] 52cal 10.7/13.71kmph 2) 1km - 5:24(5:24/km) 146/150bpm [789b/km] 57cal 11.1/15.96kmph 3) 1km - 5:28(5:28/km) 149/151bpm [813b/km] 58cal 10.99/13.4kmph 4) 1km - 5:32(5:32/km) 148/151bpm [818b/km] 58cal 10.85/12.73kmph 5) 1km - 5:38(5:38/km) 156/160bpm [880b/km] 61cal 10.64/12.7kmph 6) 1km - 5:56(5:56/km) 159/163bpm [943b/km] 66cal 10.12/13.03kmph 7) 1km - 5:39(5:39/km) 161/163bpm [909b/km] 63cal 10.63/11.46kmph 8) 1km - 8:21(8:21/km) 146/162bpm [1219b/km] 72cal 7.19/12.8kmph 9) 1km - 5:54(5:54/km) 153/157bpm [903b/km] 61cal 10.16/11.32kmph 10) 1km - 5:23(5:23/km) 160/168bpm [863b/km] 60cal 11.13/14.21kmph 11) 0.05km - 16(5:09/km) 168/168bpm [866b/km] 3cal 11.64/12.77kmph Bad, bad, bad man. He walked when he didn't need to. Oh, but he enjoyed it! Big wait at one busy intersection. Add a comment	9.9mi, 1:27:39 Run - General Split Summary === 1) 1km - 5:46(5:46/km) 134/144bpm [772b/km] 55cal 10.41/14.28kmph 2) 1km - 5:27(5:27/km) 145/150bpm [789b/km] 58cal 11.02/12.16kmph 3) 1km - 5:22(5:22/km) 147/152bpm [788b/km] 58cal 11.19/13.07kmph 4) 1km - 5:26(5:26/km) 149/151bpm [809b/km] 57cal 11.06/12.39kmph 5) 1km - 5:32(5:32/km) 149/153bpm [823b/km] 58cal 10.86/11.56kmph 6) 1km - 5:30(5:30/km) 149/152bpm [820b/km] 57cal 10.91/11.46kmph 7) 1km - 5:24(5:24/km) 150/152bpm [811b/km] 56cal 11.1/11.62kmph 8) 1km - 5:30(5:30/km) 150/153bpm [825b/km] 57cal 10.91/11.92kmph 9) 1km - 5:28(5:28/km) 152/154bpm [831b/km] 57cal 10.98/12.83kmph 10) 1km - 5:40(5:40/km) 152/154bpm [861b/km] 59cal 10.59/11.15kmph 11) 1km - 5:36(5:36/km) 150/153bpm [841b/km] 57cal 10.7/11.22kmph 12) 1km - 5:32(5:32/km) 151/154bpm [836b/km] 56cal 10.84/11.96kmph 13) 1km - 5:20(5:20/km) 151/154bpm [805b/km] 53cal 11.25/13.4kmph 14) 1km - 5:40(5:40/km) 153/155bpm [866b/km] 58cal 10.6/14.58kmph 15) 1km - 5:57(5:57/km) 153/157bpm [911b/km] 59cal 10.08/24.89kmph 16) 0.92km - 4:30(4:55/km) 157/163bpm [772b/km] 48cal 12.2/12.9kmph Nice conditions. Would have gone further but had something to do at home before work. No walking today! Almost 5:30/k pace. Right sock got squishy - blood from problem toenail. Add a comment	4.4mi, 39:26 Run - General Split Summary === 1) 1km - 5:39(5:39/km) 130/139bpm [734b/km] 53cal 10.62/15.38kmph 2) 1km - 5:43(5:43/km) 141/145bpm [807b/km] 60cal 10.49/11.72kmph 3) 1km - 5:43(5:43/km) 145/149bpm [829b/km] 60cal 10.49/11.46kmph 4) 1km - 5:43(5:43/km) 146/149bpm [834b/km] 60cal 10.5/10.95kmph 5) 1km - 5:46(5:46/km) 148/151bpm [854b/km] 61cal 10.4/11.12kmph 6) 1km - 5:32(5:32/km) 151/154bpm [837b/km] 59cal 10.83/11.25kmph 7) 1km - 5:14(5:14/km) 153/161bpm [800b/km] 56cal 11.48/16.12kmph 8) 0.02km - 6(5:04/km) 161/161bpm [815b/km] 1cal 11.85/14.88kmph Legs feeling heavy after yesterday's run. Add a comment	5.6mi, 50:01 Run - General Split Summary === 1) 1km - 5:44(5:44/km) 128/138bpm [734b/km] 54cal 10.47/12.5kmph 2) 1km - 5:38(5:38/km) 142/148bpm [801b/km] 60cal 10.64/11.66kmph 3) 1km - 5:31(5:31/km) 146/149bpm [805b/km] 59cal 10.89/11.52kmph 4) 1km - 5:39(5:39/km) 150/157bpm [847b/km] 61cal 10.62/11.12kmph 5) 1km - 5:31(5:31/km) 155/158bpm [855b/km] 61cal 10.88/11.59kmph 6) 1km - 5:31(5:31/km) 157/160bpm [867b/km] 61cal 10.87/11.42kmph 7) 1km - 5:33(5:33/km) 158/160bpm [878b/km] 62cal 10.8/11.42kmph 8) 1km - 5:38(5:38/km) 158/160bpm [890b/km] 63cal 10.65/10.98kmph 9) 1km - 5:12(5:12/km) 159/168bpm [827b/km] 58cal 11.53/16.23kmph 10) 0.02km - 3(3:25/km) 168/168bpm [575b/km] 17.52/16.16kmph Spring temperatures = sweaty times. Add a comment	3.7mi, 32:39 Run - General Split Summary === 1) 1km - 5:38(5:38/km) 128/139bpm [722b/km] 48cal 10.63/11.99kmph 2) 1km - 5:26(5:26/km) 142/146bpm [770b/km] 54cal 11.06/12.02kmph 3) 1km - 5:25(5:25/km) 147/156bpm [796b/km] 56cal 11.08/11.62kmph 4) 1km - 5:34(5:34/km) 150/154bpm [834b/km] 58cal 10.79/13.4kmph 5) 1km - 5:28(5:28/km) 153/155bpm [836b/km] 58cal 10.98/12.06kmph 6) 1km - 5:01(5:01/km) 155/162bpm [777b/km] 54cal 11.97/17.27kmph 7) 0.03km - 8(4:31/km) 163/163bpm [736b/km] 1cal 13.28/13.81kmph Warm sun. Cool air. Not so cool blister. Add a comment	3.1mi, 23:57 Run - General Split Summary === 1) 1km - 4:54(4:54/km) 141/156bpm [690b/km] 47cal 12.26/20.02kmph 2) 1km - 4:59(4:59/km) 156/167bpm [777b/km] 55cal 12.04/13.67kmph 3) 1km - 4:49(4:49/km) 107/163bpm [516b/km] 19cal 12.45/15.42kmph 4) 1km - 4:43(4:43/km) 113/136bpm [533b/km] 22cal 12.71/13.84kmph 5) 1km - 4:25(4:25/km) 107/134bpm [473b/km] 16cal 13.56/15.96kmph 6) 0.03km - 7(3:40/km) 135/137bpm [495b/km] 16.38/15.79kmph Back to barefoot parkruns. Nice conditions. Now have a sore toe, but happy with a reasonable time. HR data bogus from 2k. 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
6.2mi, 56:35 Run - General Split Summary === 1) 1km - 5:33(5:33/km) 135/143bpm [750b/km] 55cal 10.8/12.7kmph 2) 1km - 5:27(5:27/km) 146/150bpm [795b/km] 59cal 11.02/11.79kmph 3) 1km - 5:30(5:30/km) 150/154bpm [825b/km] 60cal 10.9/11.86kmph 4) 1km - 5:45(5:45/km) 153/155bpm [880b/km] 63cal 10.43/12.6kmph 5) 1km - 5:34(5:34/km) 155/157bpm [863b/km] 62cal 10.78/11.46kmph 6) 1km - 6:57(6:57/km) 144/158bpm [1000b/km] 63cal 8.64/13.37kmph 7) 1km - 5:23(5:23/km) 157/159bpm [845b/km] 60cal 11.14/11.46kmph 8) 1km - 5:42(5:42/km) 151/159bpm [860b/km] 58cal 10.54/14.38kmph 9) 1km - 5:48(5:48/km) 148/162bpm [859b/km] 54cal 10.34/13.57kmph 10) 1km - 4:55(4:55/km) 161/170bpm [792b/km] 57cal 12.2/14.38kmph 11) 0.01km - 1(2:46/km) 170/170bpm [470b/km] 21.69/14.34kmph Warm and mostly sunny. Need to acclimate. Shirt off half way for Vitamin D time. First of three walks: allowable because I'm old, hot, and right big toe metatarsal is niggling. Add a comment	6.2mi, 55:52 Run - General Split Summary === 1) 1km - 5:48(5:48/km) 125/135bpm [725b/km] 51cal 10.34/11.59kmph 2) 1km - 5:41(5:41/km) 136/140bpm [772b/km] 59cal 10.57/13.4kmph 3) 1km - 5:39(5:39/km) 139/143bpm [784b/km] 59cal 10.63/11.89kmph 4) 1km - 5:25(5:25/km) 141/144bpm [763b/km] 56cal 11.09/11.62kmph 5) 1km - 5:27(5:27/km) 145/148bpm [791b/km] 58cal 11/11.56kmph 6) 1km - 5:41(5:41/km) 145/146bpm [824b/km] 63cal 10.56/11.25kmph 7) 1km - 5:35(5:35/km) 138/141bpm [771b/km] 62cal 10.74/12.06kmph 8) 1km - 5:43(5:43/km) 135/139bpm [772b/km] 63cal 10.49/11.72kmph 9) 1km - 5:33(5:33/km) 141/149bpm [784b/km] 60cal 10.8/11.42kmph 10) 1km - 5:11(5:11/km) 156/166bpm [810b/km] 59cal 11.56/15.22kmph 11) 0.04km - 9(4:01/km) 167/168bpm [671b/km] 2cal 14.93/13.6kmph That's what I like. Cooler & calm. HR strap fell half way, ignored it. No walking. Happy enough. Add a comment	13.1mi, 1:58:41 Run - General Split Summary === 1) 0.12km - 45(6:22/km) 109/126bpm [693b/km] 4cal 9.44/13.07kmph 2) 1km - 5:49(5:49/km) 137/142bpm [797b/km] 61cal 10.31/12.83kmph 3) 1km - 5:28(5:28/km) 142/148bpm [775b/km] 58cal 10.99/11.56kmph 4) 1km - 5:28(5:28/km) 146/148bpm [799b/km] 59cal 10.96/12.02kmph 5) 1km - 5:37(5:37/km) 146/148bpm [820b/km] 61cal 10.68/12.43kmph 6) 1km - 5:39(5:39/km) 146/149bpm [826b/km] 61cal 10.61/17.13kmph 7) 1km - 5:35(5:35/km) 147/149bpm [822b/km] 60cal 10.73/11.66kmph 8) 1km - 5:18(5:18/km) 147/149bpm [780b/km] 56cal 11.31/12.36kmph 9) 1km - 5:33(5:33/km) 146/149bpm [811b/km] 58cal 10.8/14.14kmph 10) 1km - 5:27(5:27/km) 145/147bpm [790b/km] 55cal 11.01/11.66kmph 11) 1km - 5:42(5:42/km) 146/147bpm [831b/km] 58cal 10.54/11.32kmph 12) 1km - 5:27(5:27/km) 146/149bpm [795b/km] 55cal 11.01/11.72kmph 13) 1km - 5:38(5:38/km) 145/148bpm [816b/km] 55cal 10.66/11.32kmph 14) 1km - 5:31(5:31/km) 147/150bpm [810b/km] 55cal 10.89/11.32kmph 15) 1km - 5:48(5:48/km) 150/152bpm [869b/km] 60cal 10.36/13.4kmph 16) 1km - 5:24(5:24/km) 150/151bpm [811b/km] 55cal 11.1/13.81kmph 17) 1km - 5:42(5:42/km) 151/153bpm [861b/km] 59cal 10.52/12.46kmph 18) 1km - 5:55(5:55/km) 151/154bpm [892b/km] 59cal 10.15/11.35kmph 19) 1km - 7:04(7:04/km) 141/155bpm [997b/km] 48cal 8.49/15.58kmph 20) 1km - 5:22(5:22/km) 148/153bpm [795b/km] 48cal 11.18/13.6kmph 21) 0.35km - 1:49(5:12/km) 153/154bpm [795b/km] 18cal 11.54/12.12kmph 22) 1km - 5:12(5:12/km) 155/157bpm [806b/km] 55cal 11.54/12.39kmph 23) 0.68km - 3:28(5:04/km) 159/162bpm [806b/km] 39cal 11.84/14.41kmph Just for the distance. A lazy walk near the end, then picked up the pace to squeeze under 2hrs. A bit windy. Add a comment	4.4mi, 39:14 Run - General Split Summary === 1) 1km - 5:46(5:46/km) 130/139bpm [751b/km] 54cal 10.39/12.02kmph 2) 1km - 5:44(5:44/km) 141/145bpm [809b/km] 61cal 10.46/17.6kmph 3) 1km - 5:38(5:38/km) 143/147bpm [806b/km] 60cal 10.64/33.39kmph 4) 1km - 5:27(5:27/km) 146/149bpm [796b/km] 59cal 11.01/13.57kmph 5) 1km - 5:40(5:40/km) 148/151bpm [838b/km] 62cal 10.59/11.66kmph 6) 1km - 5:30(5:30/km) 150/152bpm [825b/km] 60cal 10.91/11.42kmph 7) 1km - 5:22(5:22/km) 152/158bpm [815b/km] 59cal 11.19/12.83kmph 8) 0.02km - 6(5:12/km) 158/158bpm [820b/km] 1cal 11.56/12.53kmph A bit breezy. Plodding is fine with me. Add a comment	5.6mi, 51:39 Run - General Split Summary === 1) 1km - 5:51(5:51/km) 130/139bpm [761b/km] 57cal 10.25/11.86kmph 2) 1km - 5:49(5:49/km) 139/141bpm [809b/km] 62cal 10.31/10.78kmph 3) 1km - 5:38(5:38/km) 141/143bpm [795b/km] 59cal 10.64/10.98kmph 4) 1km - 5:46(5:46/km) 142/145bpm [819b/km] 62cal 10.4/11.35kmph 5) 1km - 5:46(5:46/km) 142/144bpm [818b/km] 60cal 10.41/11.12kmph 6) 1km - 5:40(5:40/km) 146/148bpm [827b/km] 61cal 10.59/11.15kmph 7) 1km - 5:43(5:43/km) 145/148bpm [828b/km] 60cal 10.51/10.98kmph 8) 1km - 5:52(5:52/km) 148/151bpm [868b/km] 63cal 10.23/11.02kmph 9) 1km - 5:27(5:27/km) 147/158bpm [801b/km] 58cal 11.02/16.46kmph 10) 0.03km - 6(3:38/km) 160/160bpm [582b/km] 1cal 16.49/16.43kmph Breezy. Sluggish but with a good final sprint. Add a comment	3.7mi, 33:51 Run - General Split Summary === 1) 1km - 5:48(5:48/km) 128/139bpm [742b/km] 57cal 10.35/11.92kmph 2) 1km - 5:47(5:47/km) 140/141bpm [811b/km] 61cal 10.36/11.02kmph 3) 1km - 5:25(5:25/km) 142/145bpm [770b/km] 58cal 11.07/11.52kmph 4) 1km - 5:48(5:48/km) 144/146bpm [835b/km] 62cal 10.35/14.34kmph 5) 1km - 5:32(5:32/km) 144/148bpm [798b/km] 59cal 10.83/11.39kmph 6) 1km - 5:22(5:22/km) 149/154bpm [798b/km] 59cal 11.2/13.27kmph 7) 0.02km - 8(6:18/km) 154/154bpm [971b/km] 1cal 9.51/12.36kmph Windy. In the old shoes. Add a comment	3.1mi, 25:37 Run - General Split Summary === 1) 1km - 4:57(4:57/km) 148/197bpm [734b/km] 30cal 12.11/16.56kmph 2) 1km - 5:28(5:28/km) 154/202bpm [841b/km] 53cal 10.98/16.89kmph 3) 1km - 5:18(5:18/km) 160/184bpm [848b/km] 59cal 11.32/14.85kmph 4) 1km - 5:08(5:08/km) 174/215bpm [893b/km] 56cal 11.69/16.16kmph 5) 0.97km - 4:45(4:53/km) 166/197bpm [812b/km] 48cal 12.27/17.54kmph Cool. Started well but HR kept playing up. Chest strap fell, had to take off & fix. Need to cut out the coffee to see if that helps. 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
6.2mi, 58:08 Run - General Split Summary === 1) 1km - 5:52(5:52/km) 127/135bpm [745b/km] 55cal 10.23/11.25kmph 2) 1km - 5:36(5:36/km) 137/143bpm [768b/km] 60cal 10.71/11.29kmph 3) 1km - 5:47(5:47/km) 139/142bpm [803b/km] 61cal 10.38/11.08kmph 4) 1km - 6:03(6:03/km) 143/146bpm [865b/km] 65cal 9.91/10.85kmph 5) 1km - 5:58(5:58/km) 142/145bpm [848b/km] 63cal 10.05/10.95kmph 6) 1km - 6:21(6:21/km) 146/149bpm [927b/km] 68cal 9.45/10.92kmph 7) 1km - 5:46(5:46/km) 146/149bpm [842b/km] 62cal 10.4/10.88kmph 8) 1km - 5:50(5:50/km) 144/147bpm [839b/km] 59cal 10.29/10.58kmph 9) 1km - 5:30(5:30/km) 143/147bpm [787b/km] 55cal 10.9/11.56kmph 10) 1km - 5:24(5:24/km) 147/157bpm [794b/km] 57cal 11.11/12.46kmph 11) 0.01km - 1(2:59/km) 156/156bpm [464b/km] 20.16/12.36kmph A bit breezy. Some days feel, good. Some don't. Metatarsal 'hot' again.But I feel better than the four squashed ducks I saw. Add a comment	6.2mi, 59:50 Run - General Split Summary === 1) 1km - 6:12(6:12/km) 126/134bpm [781b/km] 57cal 9.68/11.76kmph 2) 1km - 6:20(6:20/km) 134/138bpm [849b/km] 65cal 9.47/11.96kmph 3) 1km - 6:30(6:30/km) 136/139bpm [883b/km] 67cal 9.24/11.59kmph 4) 1km - 6:54(6:54/km) 136/140bpm [939b/km] 70cal 8.69/10.41kmph 5) 1km - 5:52(5:52/km) 138/142bpm [809b/km] 59cal 10.23/11.96kmph 6) 1km - 5:47(5:47/km) 142/145bpm [822b/km] 60cal 10.36/11.79kmph 7) 1km - 5:40(5:40/km) 143/145bpm [809b/km] 58cal 10.6/11.15kmph 8) 1km - 5:50(5:50/km) 144/147bpm [839b/km] 60cal 10.3/10.85kmph 9) 1km - 5:21(5:21/km) 147/152bpm [785b/km] 57cal 11.23/12.83kmph 10) 1km - 5:21(5:21/km) 151/165bpm [807b/km] 57cal 11.22/15.72kmph 11) 0.02km - 5(3:36/km) 165/165bpm [594b/km] 16.68/13.44kmph Go out a little earlier to avoid possibly stronger wind coming. Nearly came to a stop into the headwind. Had to speed up at the end to squeeze under 6min/k avg pace. Streak #500. What now, go for #1000? Add a comment	13.1mi, 1:55:33 Run - General Split Summary === 1) 1km - 5:52(5:52/km) 135/145bpm [793b/km] 57cal 10.22/14.41kmph 2) 1km - 5:27(5:27/km) 144/148bpm [784b/km] 59cal 11.02/12.77kmph 3) 1km - 5:27(5:27/km) 148/151bpm [807b/km] 59cal 11.01/13kmph 4) 1km - 5:24(5:24/km) 149/151bpm [805b/km] 59cal 11.11/13.4kmph 5) 1km - 5:25(5:25/km) 150/152bpm [813b/km] 59cal 11.07/13.64kmph 6) 1km - 5:25(5:25/km) 149/151bpm [807b/km] 58cal 11.07/12.9kmph 7) 1km - 5:22(5:22/km) 150/153bpm [805b/km] 57cal 11.18/13.13kmph 8) 1km - 5:24(5:24/km) 150/152bpm [809b/km] 58cal 11.12/11.92kmph 9) 1km - 5:30(5:30/km) 148/151bpm [815b/km] 57cal 10.9/13.87kmph 10) 1km - 5:29(5:29/km) 148/150bpm [811b/km] 57cal 10.94/11.66kmph 11) 1km - 5:24(5:24/km) 150/152bpm [811b/km] 56cal 11.1/13.1kmph 12) 1km - 5:33(5:33/km) 149/152bpm [827b/km] 57cal 10.81/11.46kmph 13) 1km - 5:31(5:31/km) 148/150bpm [817b/km] 56cal 10.87/11.42kmph 14) 1km - 5:39(5:39/km) 148/152bpm [836b/km] 56cal 10.62/13.64kmph 15) 1km - 5:29(5:29/km) 148/150bpm [810b/km] 51cal 10.96/11.59kmph 16) 1km - 5:38(5:38/km) 149/151bpm [840b/km] 53cal 10.64/11.82kmph 17) 1km - 5:40(5:40/km) 151/154bpm [855b/km] 55cal 10.6/11.59kmph 18) 1km - 5:41(5:41/km) 152/155bpm [863b/km] 57cal 10.57/11.22kmph 19) 1km - 5:21(5:21/km) 154/157bpm [824b/km] 55cal 11.21/11.49kmph 20) 1km - 5:05(5:05/km) 156/158bpm [794b/km] 54cal 11.79/13.23kmph 21) 1km - 5:08(5:08/km) 159/161bpm [817b/km] 56cal 11.68/13.07kmph 22) 0.11km - 39(5:44/km) 159/160bpm [910b/km] 7cal 10.48/10.95kmph Nice conditions. No walking. Speed up at the end to get under 5:30/k. Happy with that. Add a comment	4.4mi, 39:50 Run - General Split Summary === 1) 1km - 5:42(5:42/km) 131/140bpm [747b/km] 55cal 10.52/11.86kmph 2) 1km - 5:44(5:44/km) 142/145bpm [815b/km] 62cal 10.45/11.12kmph 3) 1km - 5:38(5:38/km) 144/150bpm [812b/km] 61cal 10.64/35.91kmph 4) 1km - 5:36(5:36/km) 147/150bpm [823b/km] 61cal 10.72/13kmph 5) 1km - 5:58(5:58/km) 146/149bpm [872b/km] 64cal 10.05/11.59kmph 6) 1km - 5:27(5:27/km) 154/167bpm [840b/km] 61cal 10.99/21.46kmph 7) 1km - 5:34(5:34/km) 153/157bpm [853b/km] 61cal 10.76/11.72kmph 8) 0.03km - 8(5:00/km) 158/158bpm [791b/km] 1cal 11.98/11.96kmph Plodding past two school boys. Then they sprinted past me. Turbo time - caught up and followed until they stopped. Short walk to get my breath, then plodding time again. Add a comment	5.6mi, 50:18 Run - General Split Summary === 1) 1km - 5:35(5:35/km) 131/140bpm [732b/km] 55cal 10.74/12.73kmph 2) 1km - 5:31(5:31/km) 145/150bpm [800b/km] 60cal 10.87/17.03kmph 3) 1km - 5:35(5:35/km) 145/148bpm [809b/km] 61cal 10.75/11.22kmph 4) 1km - 5:35(5:35/km) 149/151bpm [832b/km] 61cal 10.75/12.6kmph 5) 1km - 5:44(5:44/km) 148/152bpm [848b/km] 61cal 10.48/11.56kmph 6) 1km - 5:39(5:39/km) 150/155bpm [847b/km] 59cal 10.63/11.56kmph 7) 1km - 5:42(5:42/km) 150/155bpm [855b/km] 59cal 10.53/11.42kmph 8) 1km - 5:55(5:55/km) 148/149bpm [876b/km] 63cal 10.13/10.75kmph 9) 1km - 5:02(5:03/km) 154/162bpm [778b/km] 56cal 11.88/18.17kmph Nice morning. Legs feeling a bit heavy. Left knee niggling. Add a comment	3.7mi, 32:57 Run - General Split Summary === 1) 1km - 5:34(5:34/km) 129/140bpm [717b/km] 54cal 10.79/13.23kmph 2) 1km - 5:43(5:43/km) 140/144bpm [801b/km] 61cal 10.48/14.81kmph 3) 1km - 5:28(5:28/km) 145/148bpm [793b/km] 59cal 10.97/13.4kmph 4) 1km - 5:37(5:37/km) 147/151bpm [826b/km] 61cal 10.68/11.42kmph 5) 1km - 5:25(5:25/km) 151/154bpm [818b/km] 60cal 11.08/11.72kmph 6) 1km - 5:10(5:09/km) 155/167bpm [797b/km] 58cal 11.66/13.27kmph Had to go for it at the end to catch 5:30/k pace. Then unwind the screw that had embedded in my shoe. Add a comment	3.1mi, 23:46 Run - General Split Summary === 1) 1km - 4:27(4:27/km) 147/155bpm [655b/km] 47cal 13.46/16.43kmph 2) 1km - 4:56(4:56/km) 155/158bpm [765b/km] 56cal 12.15/13.71kmph 3) 1km - 4:42(4:42/km) 157/160bpm [739b/km] 54cal 12.75/13.74kmph 4) 1km - 5:09(5:09/km) 159/161bpm [818b/km] 60cal 11.66/14.18kmph 5) 1km - 4:24(4:24/km) 163/168bpm [718b/km] 53cal 13.62/15.15kmph 6) 0.04km - 7(3:19/km) 168/168bpm [556b/km] 1cal 18.13/16.19kmph A non-caffeinated parkrun with small stony detour - hard on the toes. Reasonable time. Add a comment

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