johnnywoo77

M45 Lanarkshire

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Recent Training
14th May	General	5.5mi	43:00
13th May	General	2.5mi	34:13
12th May	Easy	3.8mi	34:23
12th May	Easy	2.5mi	39:09
11th May	parkrun	3.1mi	24:57

12 Month Benchmarks	Run
Mile	6:13
5k	19:43
5mi	33:45
10k	41:56
10mi	1:11:23
Half	1:35:22
20mi	3:05:27

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2024 Targets	Set your targets
Run 2000

Recent Threads
TCS London Marathon 2024

Buddies (3)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
5km	13			20:42 63.50	19:46 66.98				22:44 60.42	21:43 63.72	21:24 65.15			19:46 6:22/mi	66.98
10km	12	43:58 60.40	46:41 57.07	44:05 60.68	42:34 63.14	42:44 63.25	42:47 63.58		44:50 61.59			41:54 68.03		41:54 6:45/mi	68.03
12.5km	4			1:05:13 51.94	54:38 62.29			56:00 61.92			59:30 60.16			54:38 7:02/mi	62.29
10mi	1			1:17:11 57.28										1:17:11 7:43/mi	57.28
13.1mi	8	1:40:43 57.73	2:12:17 44.07	1:49:26 53.45	1:32:10 63.73	1:42:58 57.34	1:33:39 63.42							1:32:10 7:02/mi	63.73
26.2mi	4			4:20:04 47.16	3:55:24 52.32		4:05:06 50.80						4:04:18 53.89	3:55:24 8:59/mi	53.89

2024		Result	WAVA	Distance
21 Apr	London Marathon SB	4:04:18	53.89	26.2mi
2023		Result	WAVA	Distance
1 Oct	Great Scottish Run Half Marathon		0.00	13.1mi
3 Sep	Cumbernauld 10k PB	41:54	68.03	10km
2022		Result	WAVA	Distance
15 Jun	Kirkintilloch 10k		0.00	10km
4 Jun	Strathclyde parkrun SB	21:24	65.15	5km
13 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	59:30	60.16	12.5km
22 Jan	Strathclyde parkrun	21:48	63.96	5km
15 Jan	Strathclyde parkrun	22:14	62.71	5km
2021		Result	WAVA	Distance
13 Nov	Lytham Hall parkrun	23:00	60.17	5km
6 Nov	Drumpellier Country parkrun	23:06	59.90	5km
9 Oct	Drumpellier Country parkrun	23:17	59.43	5km
25 Sep	Drumpellier Country parkrun	22:55	60.38	5km
4 Sep	Drumpellier Country parkrun SB	21:43	63.72	5km
14 Aug	Drumpellier Country parkrun	22:48	60.69	5km
2019		Result	WAVA	Distance
7 Dec	Drumpellier Country parkrun SB	22:44	60.42	5km
3 Nov	Men's 10K Edinburgh	45:18	60.95	10km
16 Jun	Mens 10K Glasgow SB	44:50	61.59	10km
2018		Result	WAVA	Distance
11 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	56:00	61.92	12.5km
2017		Result	WAVA	Distance
8 Oct	Neil McCover Memorial Half Marathon SB	1:33:39	63.42	13.1mi
17 Sep	Cumbernauld 10k SB	42:47	63.58	10km
22 Jun	Kirkintilloch 10k	44:09	61.61	10km
2 Apr	Greater Manchester Marathon SB	4:05:06	50.80	26.2mi
2016		Result	WAVA	Distance
2 Oct	Great Scottish Run Half Marathon SB	1:42:58	57.34	13.1mi
16 Jun	Kirkintilloch 10k SB	42:44	63.25	10km
2015		Result	WAVA	Distance
4 Oct	Great Scottish Run Half Marathon PB	1:32:10	63.73	13.1mi
5 Sep	Glenmore 12/24		0.00	50mi
1 Aug	Victoria parkrun, Glasgow PB	19:46	66.98	5km
11 Jun	Kirkintilloch 10k SB	42:34	63.14	10km
31 May	Edinburgh Marathon PB	3:55:24	52.32	26.2mi
9 May	Victoria parkrun, Glasgow	20:44	63.85	5km
15 Mar	Alloa Half Marathon	1:44:14	56.35	13.1mi
8 Mar	Balloch to Clydebank Half Marathon	1:34:59	61.84	13.1mi
15 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	54:38	62.29	12.5km
2014		Result	WAVA	Distance
6 Dec	Strathclyde parkrun SB	20:42	63.50	5km
19 Jun	Kirkintilloch 10k	45:26	58.88	10km
15 Jun	Men's Health Forum Scotland 10k SB	44:05	60.68	10km
25 May	Edinburgh Marathon SB	4:20:04	47.16	26.2mi
27 Apr	Great Edinburgh Run PB	1:17:11	57.28	10mi
9 Mar	Balloch to Clydebank Half-Marathon SB	1:49:26	53.45	13.1mi
16 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:05:13	51.94	12.5km
2013		Result	WAVA	Distance
6 Oct	Great Scottish Run Half Marathon SB	2:12:17	44.07	13.1mi
16 Jun	Men's Health Forum Scotland 10k SB	46:41	57.07	10km
2012		Result	WAVA	Distance
9 Sep	Cumbernauld 10k SB	43:58	60.40	10km
2 Sep	Great Scottish Run Half Marathon SB	1:40:43	57.73	13.1mi
14 Jun	Kirkintilloch 10k	46:37	56.96	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	0	3	0	0	0	0	0	0	0	0	3
2024	162	101	100	106	58	0	0	0	0	0	0	0	527
2023	0	3	3	0	0	0	0	0	0	0	0	0	5
2023	168	97	96	106	104	123	109	157	128	129	138	145	1501
2022	0	0	0	0	0	0	1	0	0	0	0	0	1
2022	115	39	18	67	178	72	69	74	101	40	75	139	989
2021	163	181	192	201	201	186	32	46	31	45	32	13	1324
2020	111	8	0	0	6	19	59	89	156	195	184	173	1000
2020	0	0	0	0	0	0	0	6	0	0	0	0	6
2019	24	31	101	134	140	23	68	76	32	57	73	136	894
2019	0	0	4	0	0	0	0	0	0	0	0	0	4
2018	156	146	67	137	34	44	78	53	54	42	9	12	834
2018	0	0	0	0	9	0	0	0	0	0	0	0	9
2017	48	102	107	95	21	94	74	136	108	101	88	110	1082
2017	0	0	0	0	0	7	0	0	0	0	0	12	19
2016	13	21	56	113	105	118	136	117	41	98	57	141	1016
2016	0	0	0	0	13	6	0	0	0	0	0	0	19
2015	179	166	132	133	188	141	187	183	132	127	148	130	1846
2015	0	0	0	0	0	0	0	0	6	0	0	0	6
2014	59	29	103	75	120	62	89	38	71	83	145	173	1047
2013	8	29	0	16	29	62	0	44	9	32	25	18	273
2012	0	0	0	0	0	30	34	31	24	20	16	12	168

Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
3mi, 24:06 Run - Tempo 1) 0.62mi - 5:24(8:42/mi) 126/137bpm [1095b/mi] 59cal 6.9/7.26mph 2) 0.62mi - 5:13(8:23/mi) 133/137bpm [1116b/mi] 62cal 7.15/7.81mph 3) 0.62mi - 4:33(7:19/mi) 140/154bpm [1024b/mi] 56cal 8.21/9.43mph 4) 0.62mi - 4:38(7:27/mi) 154/161bpm [1148b/mi] 64cal 8.05/9.71mph 5) 0.46mi - 4:18(9:18/mi) 149/154bpm [1386b/mi] 58cal 6.45/7.35mph Add a comment	1.7mi, 52:35 Walk - General 1) 1mi - 24:09(24:09/mi) 90/131bpm [2174b/mi] 119cal 42/78rpm 2.48/3.26mph 2) 0.73mi - 28:26(38:52/mi) 67/112bpm [2604b/mi] 67cal 21/51rpm 1.54/3.53mph Add a comment	-	27.4mi, 4:04:22 Run - Race 1) 0.62mi - 5:23(8:40/mi) 125/134bpm [1083b/mi] 57cal 6.92/7.2mph 2) 0.62mi - 5:12(8:23/mi) 137/143bpm [1148b/mi] 64cal 7.16/7.33mph 3) 0.62mi - 5:09(8:17/mi) 141/147bpm [1168b/mi] 65cal 7.24/7.72mph 4) 0.62mi - 5:02(8:06/mi) 138/144bpm [1118b/mi] 59cal 7.41/7.72mph 5) 0.62mi - 5:10(8:20/mi) 142/147bpm [1182b/mi] 64cal 7.21/7.56mph 6) 0.62mi - 5:03(8:08/mi) 140/146bpm [1139b/mi] 59cal 7.37/7.97mph 7) 0.62mi - 5:12(8:23/mi) 136/141bpm [1139b/mi] 55cal 7.16/7.37mph 8) 0.62mi - 5:20(8:35/mi) 137/141bpm [1176b/mi] 57cal 6.99/7.35mph 9) 0.62mi - 5:22(8:39/mi) 138/141bpm [1193b/mi] 58cal 6.94/7.24mph 10) 0.62mi - 5:21(8:36/mi) 138/142bpm [1187b/mi] 57cal 6.98/7.72mph 11) 0.62mi - 5:27(8:46/mi) 140/145bpm [1228b/mi] 59cal 6.84/7.22mph 12) 0.62mi - 5:08(8:16/mi) 139/144bpm [1149b/mi] 54cal 7.26/7.53mph 13) 0.62mi - 5:13(8:24/mi) 140/144bpm [1175b/mi] 56cal 7.15/7.45mph 14) 0.62mi - 5:26(8:44/mi) 137/143bpm [1197b/mi] 49cal 6.87/7.28mph 15) 0.62mi - 5:19(8:34/mi) 138/145bpm [1182b/mi] 50cal 7.01/7.78mph 16) 0.62mi - 5:17(8:30/mi) 139/142bpm [1182b/mi] 50cal 7.06/7.26mph 17) 0.62mi - 5:22(8:38/mi) 139/145bpm [1199b/mi] 51cal 6.95/7.22mph 18) 0.62mi - 5:23(8:39/mi) 143/147bpm [1237b/mi] 59cal 6.93/7.03mph 19) 0.62mi - 5:18(8:33/mi) 145/150bpm [1239b/mi] 61cal 7.02/7.31mph 20) 0.62mi - 5:12(8:23/mi) 145/147bpm [1215b/mi] 58cal 7.16/7.53mph 21) 0.62mi - 5:08(8:15/mi) 143/148bpm [1180b/mi] 50cal 7.27/7.74mph 22) 0.62mi - 5:12(8:22/mi) 146/150bpm [1221b/mi] 58cal 7.18/7.62mph 23) 0.62mi - 5:09(8:17/mi) 148/153bpm [1225b/mi] 59cal 7.25/7.78mph 24) 0.62mi - 5:12(8:23/mi) 147/150bpm [1232b/mi] 56cal 7.16/7.72mph 25) 0.62mi - 5:03(8:07/mi) 147/152bpm [1193b/mi] 52cal 7.39/8.39mph 26) 0.62mi - 5:20(8:35/mi) 148/154bpm [1271b/mi] 58cal 6.99/7.78mph 27) 0.62mi - 5:15(8:27/mi) 146/149bpm [1233b/mi] 52cal 7.11/7.49mph 28) 0.62mi - 5:34(8:58/mi) 147/150bpm [1318b/mi] 56cal 6.69/7.08mph 29) 0.62mi - 5:18(8:32/mi) 149/152bpm [1270b/mi] 57cal 7.04/7.12mph 30) 0.62mi - 4:22(7:02/mi) 151/153bpm [1062b/mi] 50cal 8.53/8.6mph 31) 0.62mi - 3:31(5:39/mi) 148/151bpm [837b/mi] 36cal 10.61/8.81mph 32) 0.62mi - 4:24(7:05/mi) 149/152bpm [1056b/mi] 45cal 8.46/7.85mph 33) 0.62mi - 5:12(8:21/mi) 147/151bpm [1229b/mi] 48cal 7.18/8.68mph 34) 0.62mi - 5:41(9:09/mi) 148/150bpm [1355b/mi] 54cal 6.55/6.85mph 35) 0.62mi - 5:39(9:06/mi) 149/152bpm [1356b/mi] 58cal 6.59/6.72mph 36) 0.62mi - 5:43(9:12/mi) 148/152bpm [1363b/mi] 55cal 6.52/6.91mph 37) 0.62mi - 8:08(13:05/mi) 130/146bpm [1700b/mi] 49cal 4.59/6.53mph 38) 0.62mi - 8:43(14:01/mi) 116/123bpm [1627b/mi] 57cal 4.28/5.22mph 39) 0.62mi - 8:59(14:28/mi) 112/124bpm [1621b/mi] 56cal 4.15/6.35mph 40) 0.62mi - 7:14(11:38/mi) 123/137bpm [1431b/mi] 43cal 5.16/6.64mph 41) 0.62mi - 5:57(9:34/mi) 143/151bpm [1368b/mi] 59cal 6.27/8.37mph 42) 0.62mi - 7:34(12:11/mi) 129/145bpm [1572b/mi] 49cal 4.92/6.64mph 43) 0.62mi - 5:36(9:01/mi) 139/150bpm [1253b/mi] 54cal 6.66/7.33mph 44) 0.62mi - 4:58(8:00/mi) 151/163bpm [1207b/mi] 63cal 7.5/9.64mph 45) 0.02mi - 10(7:33/mi) 162/163bpm [1224b/mi] 2cal 7.95/8.97mph Add a comment	-	1.4mi, 12:25 Run - General 1) 0.62mi - 5:55(9:32/mi) 127/143bpm [1211b/mi] 64cal 6.29/6.95mph 2) 0.62mi - 5:17(8:30/mi) 144/153bpm [1224b/mi] 68cal 7.06/7.6mph 3) 0.13mi - 1:13(9:08/mi) 137/140bpm [1252b/mi] 14cal 6.57/7.51mph Add a comment	-
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
6.8mi, 53:54 Run - General 1) 0.62mi - 5:18(8:31/mi) 122/135bpm [1039b/mi] 53cal 7.04/7.81mph 2) 0.62mi - 4:58(7:59/mi) 135/144bpm [1077b/mi] 59cal 7.52/7.64mph 3) 0.62mi - 5:04(8:09/mi) 145/149bpm [1182b/mi] 66cal 7.36/7.74mph 4) 0.62mi - 4:49(7:45/mi) 147/150bpm [1140b/mi] 63cal 7.74/8.18mph 5) 0.62mi - 4:45(7:39/mi) 147/153bpm [1126b/mi] 61cal 7.84/8.43mph 6) 0.62mi - 4:51(7:49/mi) 147/158bpm [1149b/mi] 61cal 7.68/7.99mph 7) 0.62mi - 4:56(7:57/mi) 139/153bpm [1104b/mi] 53cal 7.55/8.1mph 8) 0.62mi - 4:46(7:40/mi) 145/153bpm [1112b/mi] 59cal 7.82/8.27mph 9) 0.62mi - 4:54(7:54/mi) 149/155bpm [1176b/mi] 63cal 7.6/8.31mph 10) 0.62mi - 5:00(8:03/mi) 143/148bpm [1150b/mi] 58cal 7.46/7.93mph 11) 0.57mi - 4:33(7:55/mi) 142/149bpm [1125b/mi] 51cal 7.57/7.78mph Add a comment	-	3.1mi, 20:59 Run - General 1) 0.62mi - 3:59(6:25/mi) 136/147bpm [872b/mi] 48cal 9.36/9.83mph 2) 0.62mi - 4:08(6:38/mi) 150/153bpm [996b/mi] 56cal 9.04/9.35mph 3) 0.62mi - 4:12(6:46/mi) 153/155bpm [1035b/mi] 57cal 8.87/9.2mph 4) 0.62mi - 4:11(6:44/mi) 156/159bpm [1050b/mi] 58cal 8.91/9.29mph 5) 0.62mi - 4:19(6:57/mi) 157/162bpm [1091b/mi] 60cal 8.64/9.14mph 6) 0.02mi - 10(7:30/mi) 157/158bpm [1179b/mi] 2cal 7.99/8.66mph Add a comment	13.7mi, 2:00:09 Run - General 1) 0.62mi - 5:26(8:45/mi) 114/129bpm [998b/mi] 50cal 6.85/7.39mph 2) 0.62mi - 5:25(8:42/mi) 128/137bpm [1114b/mi] 60cal 6.89/7.18mph 3) 0.62mi - 5:24(8:42/mi) 129/137bpm [1123b/mi] 59cal 6.89/7.35mph 4) 0.62mi - 5:33(8:56/mi) 130/136bpm [1161b/mi] 59cal 6.72/7.06mph 5) 0.62mi - 5:25(8:43/mi) 133/137bpm [1160b/mi] 60cal 6.88/7.66mph 6) 0.62mi - 5:24(8:42/mi) 129/133bpm [1122b/mi] 53cal 6.9/7.06mph 7) 0.62mi - 5:18(8:32/mi) 131/134bpm [1117b/mi] 52cal 7.04/7.58mph 8) 0.62mi - 5:18(8:32/mi) 130/134bpm [1110b/mi] 51cal 7.03/7.51mph 9) 0.62mi - 5:24(8:42/mi) 134/140bpm [1166b/mi] 56cal 6.89/7.03mph 10) 0.62mi - 5:33(8:55/mi) 140/143bpm [1249b/mi] 66cal 6.72/7.22mph 11) 0.62mi - 5:17(8:30/mi) 139/144bpm [1182b/mi] 60cal 7.06/7.24mph 12) 0.62mi - 5:29(8:49/mi) 138/141bpm [1217b/mi] 58cal 6.81/7.28mph 13) 0.62mi - 5:29(8:49/mi) 141/146bpm [1243b/mi] 61cal 6.8/7.22mph 14) 0.62mi - 5:48(9:21/mi) 141/146bpm [1318b/mi] 66cal 6.42/7.28mph 15) 0.62mi - 5:15(8:26/mi) 140/148bpm [1181b/mi] 55cal 7.11/7.43mph 16) 0.62mi - 5:23(8:40/mi) 141/145bpm [1221b/mi] 60cal 6.93/7.41mph 17) 0.62mi - 5:28(8:48/mi) 142/145bpm [1249b/mi] 60cal 6.82/7.12mph 18) 0.62mi - 5:23(8:39/mi) 142/144bpm [1229b/mi] 58cal 6.93/7.12mph 19) 0.62mi - 5:33(8:56/mi) 138/142bpm [1232b/mi] 46cal 6.72/7.16mph 20) 0.62mi - 5:37(9:03/mi) 139/142bpm [1257b/mi] 51cal 6.63/7.28mph 21) 0.62mi - 5:34(8:57/mi) 139/144bpm [1245b/mi] 46cal 6.7/7.26mph 22) 0.62mi - 5:35(8:59/mi) 137/143bpm [1230b/mi] 44cal 6.68/7.01mph 23) 0.01mi - 8(10:44/mi) 138/138bpm [1482b/mi] 5.59/6.74mph Add a comment	4.3mi, 35:50 Run - General 1) 0.62mi - 5:40(9:07/mi) 124/130bpm [1131b/mi] 59cal 6.58/6.93mph 2) 0.62mi - 5:10(8:18/mi) 134/141bpm [1112b/mi] 61cal 7.23/7.56mph 3) 0.62mi - 5:16(8:28/mi) 134/138bpm [1136b/mi] 60cal 7.08/7.45mph 4) 0.62mi - 5:11(8:21/mi) 138/142bpm [1153b/mi] 62cal 7.18/8.04mph 5) 0.62mi - 5:08(8:16/mi) 137/146bpm [1133b/mi] 60cal 7.25/7.78mph 6) 0.62mi - 4:50(7:46/mi) 142/147bpm [1104b/mi] 60cal 7.72/8.22mph 7) 0.56mi - 4:35(8:09/mi) 141/148bpm [1149b/mi] 54cal 7.36/7.89mph Add a comment	-	4.6mi, 39:12 Run - Easy 1) 0.62mi - 5:27(8:46/mi) 121/130bpm [1061b/mi] 55cal 6.84/7.72mph 2) 0.62mi - 5:16(8:29/mi) 139/146bpm [1180b/mi] 66cal 7.07/7.72mph 3) 0.62mi - 5:01(8:04/mi) 132/140bpm [1065b/mi] 56cal 7.44/7.85mph 4) 0.62mi - 5:17(8:30/mi) 132/140bpm [1121b/mi] 57cal 7.06/7.64mph 5) 0.62mi - 5:12(8:23/mi) 135/138bpm [1131b/mi] 58cal 7.16/7.68mph 6) 0.62mi - 5:28(8:48/mi) 140/146bpm [1233b/mi] 65cal 6.81/7.12mph 7) 0.62mi - 5:19(8:33/mi) 140/144bpm [1197b/mi] 63cal 7.02/7.28mph 8) 0.27mi - 2:12(8:08/mi) 139/144bpm [1130b/mi] 25cal 7.38/7.74mph Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
-	-	1.3mi, 11:26 Run - Warm Down 1) 0.62mi - 5:45(9:15/mi) 142/164bpm [1314b/mi] 73cal 6.48/6.8mph 2) 0.62mi - 5:29(8:49/mi) 138/141bpm [1218b/mi] 68cal 6.8/7.01mph 3) 0.02mi - 12(9:30/mi) 137/138bpm [1301b/mi] 2cal 6.32/6.93mph Add a comment 3.1mi, 21:19 Run - parkrun 1) 0.62mi - 4:09(6:41/mi) 139/152bpm [929b/mi] 50cal 8.98/9.41mph 2) 0.62mi - 4:04(6:32/mi) 156/159bpm [1020b/mi] 56cal 9.18/9.39mph 3) 0.62mi - 4:07(6:38/mi) 160/165bpm [1061b/mi] 58cal 9.05/9.35mph 4) 0.62mi - 4:19(6:57/mi) 163/168bpm [1132b/mi] 63cal 8.64/8.93mph 5) 0.62mi - 4:32(7:18/mi) 159/163bpm [1160b/mi] 63cal 8.23/8.87mph 6) 0.02mi - 8(7:47/mi) 161/163bpm [1252b/mi] 1cal 7.72/9.08mph Add a comment 1.3mi, 11:18 Run - Warm Up 1) 0.62mi - 5:37(9:03/mi) 116/128bpm [1050b/mi] 53cal 6.63/7.06mph 2) 0.62mi - 5:24(8:41/mi) 133/140bpm [1154b/mi] 63cal 6.91/10.44mph 3) 0.03mi - 17(9:27/mi) 129/130bpm [1219b/mi] 3cal 6.35/6.72mph Add a comment	7.5mi, 59:40 Run - Long Run 1) 0.62mi - 5:19(8:34/mi) 122/132bpm [1045b/mi] 55cal 7.01/7.24mph 2) 0.62mi - 5:13(8:24/mi) 136/145bpm [1142b/mi] 64cal 7.14/7.39mph 3) 0.62mi - 4:50(7:47/mi) 134/140bpm [1043b/mi] 56cal 7.71/8.89mph 4) 0.62mi - 4:58(7:59/mi) 136/141bpm [1087b/mi] 58cal 7.51/7.97mph 5) 0.62mi - 5:02(8:06/mi) 140/145bpm [1133b/mi] 61cal 7.41/7.74mph 6) 0.62mi - 5:00(8:03/mi) 139/146bpm [1119b/mi] 59cal 7.46/7.74mph 7) 0.62mi - 5:13(8:24/mi) 142/150bpm [1193b/mi] 64cal 7.14/7.78mph 8) 0.62mi - 5:01(8:05/mi) 142/146bpm [1147b/mi] 60cal 7.43/7.85mph 9) 0.62mi - 5:03(8:08/mi) 141/146bpm [1147b/mi] 59cal 7.38/7.58mph 10) 0.62mi - 4:41(7:32/mi) 144/150bpm [1085b/mi] 57cal 7.96/8.95mph 11) 0.62mi - 4:35(7:22/mi) 146/155bpm [1076b/mi] 56cal 8.14/8.81mph 12) 0.62mi - 4:40(7:31/mi) 147/153bpm [1105b/mi] 59cal 7.99/8.81mph 13) 0.01mi - 4(10:23/mi) 144/145bpm [1495b/mi] 5.78/6.97mph Add a comment	6mi, 51:13 Run - Easy 1) 0.62mi - 5:33(8:56/mi) 123/134bpm [1098b/mi] 58cal 6.72/6.95mph 2) 0.62mi - 5:13(8:23/mi) 133/141bpm [1116b/mi] 61cal 7.15/7.45mph 3) 0.62mi - 5:11(8:20/mi) 136/144bpm [1133b/mi] 61cal 7.2/7.51mph 4) 0.62mi - 5:15(8:27/mi) 131/141bpm [1108b/mi] 56cal 7.09/7.41mph 5) 0.62mi - 5:14(8:25/mi) 133/137bpm [1119b/mi] 56cal 7.13/7.51mph 6) 0.62mi - 5:17(8:30/mi) 136/140bpm [1157b/mi] 59cal 7.05/7.24mph 7) 0.62mi - 5:18(8:33/mi) 136/140bpm [1162b/mi] 58cal 7.02/7.43mph 8) 0.62mi - 5:20(8:34/mi) 139/145bpm [1191b/mi] 62cal 7/7.53mph 9) 0.62mi - 5:27(8:46/mi) 137/141bpm [1202b/mi] 59cal 6.84/7.08mph 10) 0.39mi - 3:25(8:44/mi) 135/140bpm [1180b/mi] 33cal 6.87/7.28mph Add a comment	5mi, 40:06 Run - Intervals 1) 0.62mi - 5:33(8:56/mi) 119/129bpm [1062b/mi] 54cal 6.72/7.2mph 2) 0.62mi - 5:20(8:34/mi) 133/137bpm [1140b/mi] 62cal 7/7.39mph 3) 0mi - 2(8:31/mi) 134/134bpm [1141b/mi] 7.04/7.41mph 4) 0.33mi - 2:00(6:05/mi) 150/158bpm [911b/mi] 27cal 9.88/10.08mph 5) 0.11mi - 1:00(9:11/mi) 152/157bpm [1395b/mi] 13cal 6.54/10.08mph 6) 0.32mi - 2:00(6:09/mi) 153/161bpm [942b/mi] 27cal 9.74/10mph 7) 0.1mi - 1:00(10:12/mi) 156/163bpm [1592b/mi] 13cal 5.88/10.02mph 8) 0.33mi - 2:00(6:06/mi) 158/165bpm [965b/mi] 28cal 9.83/10.35mph 9) 0.1mi - 1:00(9:32/mi) 160/171bpm [1526b/mi] 14cal 6.29/9.37mph 10) 0.31mi - 2:00(6:27/mi) 157/162bpm [1013b/mi] 28cal 9.3/9.64mph 11) 0.07mi - 1:00(14:19/mi) 152/162bpm [2177b/mi] 13cal 4.19/9.18mph 12) 0.32mi - 2:00(6:17/mi) 154/160bpm [967b/mi] 27cal 9.55/9.71mph 13) 0.08mi - 1:00(13:11/mi) 151/159bpm [1991b/mi] 13cal 4.55/9.5mph 14) 0.32mi - 2:00(6:14/mi) 155/166bpm [965b/mi] 27cal 9.63/10.18mph 15) 0.07mi - 1:00(13:42/mi) 156/165bpm [2136b/mi] 13cal 4.38/9.81mph 16) 0.62mi - 5:26(8:44/mi) 138/148bpm [1205b/mi] 58cal 6.87/7.24mph 17) 0.62mi - 5:26(8:44/mi) 142/145bpm [1240b/mi] 63cal 6.87/7.37mph 18) 0.04mi - 21(8:57/mi) 141/142bpm [1262b/mi] 3cal 6.7/6.89mph Add a comment	-
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
6.7mi, 57:36 Run - Easy 1) 0.62mi - 5:35(8:59/mi) 121/134bpm [1086b/mi] 56cal 6.68/7.18mph 2) 0.62mi - 5:20(8:35/mi) 136/146bpm [1167b/mi] 65cal 6.99/7.47mph 3) 0.62mi - 5:08(8:16/mi) 139/144bpm [1150b/mi] 63cal 7.25/7.76mph 4) 0.62mi - 5:14(8:25/mi) 142/148bpm [1194b/mi] 66cal 7.13/7.78mph 5) 0.62mi - 5:40(9:08/mi) 148/156bpm [1351b/mi] 73cal 6.57/7.06mph 6) 0.62mi - 5:16(8:29/mi) 142/151bpm [1204b/mi] 63cal 7.08/7.74mph 7) 0.62mi - 5:17(8:30/mi) 143/149bpm [1216b/mi] 65cal 7.06/7.91mph 8) 0.62mi - 5:18(8:32/mi) 139/149bpm [1186b/mi] 57cal 7.03/7.33mph 9) 0.62mi - 5:15(8:27/mi) 137/139bpm [1158b/mi] 52cal 7.1/7.39mph 10) 0.62mi - 5:27(8:46/mi) 142/146bpm [1244b/mi] 62cal 6.85/7.47mph 11) 0.48mi - 4:06(8:36/mi) 142/145bpm [1221b/mi] 46cal 6.98/7.49mph Add a comment	4mi, 35:46 Run - Easy 1) 0.62mi - 5:50(9:24/mi) 117/123bpm [1099b/mi] 53cal 6.39/6.66mph 2) 0.62mi - 5:37(9:02/mi) 125/127bpm [1129b/mi] 57cal 6.64/7.1mph 3) 0.62mi - 5:27(8:47/mi) 132/138bpm [1159b/mi] 60cal 6.84/7.06mph 4) 0.62mi - 5:26(8:45/mi) 128/134bpm [1119b/mi] 54cal 6.86/7.47mph 5) 0.62mi - 5:44(9:13/mi) 131/141bpm [1207b/mi] 59cal 6.51/7.53mph 6) 0.62mi - 5:17(8:30/mi) 130/135bpm [1105b/mi] 52cal 7.06/7.16mph 7) 0.27mi - 2:25(8:55/mi) 131/135bpm [1169b/mi] 24cal 6.72/7.2mph Add a comment	3.1mi, 24:57 Run - parkrun 1) 0.62mi - 6:28(10:24/mi) 110/132bpm [1144b/mi] 56cal 5.77/6.93mph 2) 0.62mi - 5:00(8:03/mi) 138/143bpm [1110b/mi] 62cal 7.46/7.7mph 3) 0.62mi - 4:30(7:15/mi) 147/150bpm [1065b/mi] 59cal 8.28/8.77mph 4) 0.62mi - 4:36(7:25/mi) 152/153bpm [1127b/mi] 62cal 8.09/8.41mph 5) 0.62mi - 4:10(6:42/mi) 157/160bpm [1052b/mi] 57cal 8.96/9.96mph 6) 0.03mi - 13(7:13/mi) 159/159bpm [1148b/mi] 3cal 8.31/9.93mph Add a comment 0.9mi, 8:43 Run - Warm Up 1) 0.62mi - 5:56(9:33/mi) 119/127bpm [1137b/mi] 57cal 6.28/6.95mph 2) 0.29mi - 2:47(9:30/mi) 125/127bpm [1187b/mi] 28cal 6.32/6.53mph Add a comment	3.8mi, 34:23 Run - Easy 1) 0.62mi - 5:57(9:34/mi) 112/127bpm [1071b/mi] 51cal 6.27/6.85mph 2) 0.62mi - 5:44(9:13/mi) 129/141bpm [1189b/mi] 63cal 6.51/7.01mph 3) 0.62mi - 5:27(8:46/mi) 130/137bpm [1139b/mi] 59cal 6.85/7.28mph 4) 0.62mi - 5:32(8:55/mi) 128/134bpm [1141b/mi] 55cal 6.73/6.99mph 5) 0.62mi - 5:26(8:45/mi) 132/146bpm [1156b/mi] 57cal 6.85/7.56mph 6) 0.62mi - 5:19(8:34/mi) 132/144bpm [1131b/mi] 55cal 7/7.74mph 7) 0.11mi - 58(8:47/mi) 133/140bpm [1169b/mi] 10cal 6.83/6.8mph Add a comment 2.5mi, 39:09 Run - Easy 1) 0.62mi - 9:35(15:26/mi) 121/145bpm [1867b/mi] 94cal 3.89/4.97mph 2) 0.62mi - 9:21(15:02/mi) 88/102bpm [1323b/mi] 56cal 3.99/5.41mph 3) 0.62mi - 10:39(17:09/mi) 83/103bpm [1423b/mi] 57cal 3.5/4.97mph 4) 0.59mi - 9:34(16:19/mi) 84/108bpm [1371b/mi] 53cal 3.68/5.34mph Add a comment	2.5mi, 34:13 Run - General 1) 0.62mi - 7:42(12:24/mi) 101/131bpm [1252b/mi] 57cal 4.84/5.95mph 2) 0.62mi - 8:43(14:01/mi) 95/109bpm [1332b/mi] 51cal 4.28/5.87mph 3) 0.62mi - 9:13(14:51/mi) 94/105bpm [1396b/mi] 51cal 4.04/5.87mph 4) 0.62mi - 8:32(13:45/mi) 102/110bpm [1402b/mi] 49cal 4.37/5.99mph 5) 0mi - 2(19:03/mi) 91/93bpm [1733b/mi] 3.15/2.65mph Add a comment	5.5mi, 43:00 Run - General 1) 0.62mi - 5:10(8:19/mi) 120/130bpm [998b/mi] 50cal 7.21/8.1mph 2) 0.62mi - 4:57(7:58/mi) 139/149bpm [1108b/mi] 61cal 7.53/8.18mph 3) 0.62mi - 4:49(7:45/mi) 142/146bpm [1099b/mi] 61cal 7.75/8.12mph 4) 0.62mi - 4:46(7:40/mi) 143/151bpm [1097b/mi] 59cal 7.82/8.83mph 5) 0.62mi - 4:42(7:33/mi) 139/142bpm [1050b/mi] 55cal 7.94/8.7mph 6) 0.62mi - 4:50(7:47/mi) 141/148bpm [1099b/mi] 58cal 7.7/7.91mph 7) 0.62mi - 4:46(7:41/mi) 141/146bpm [1083b/mi] 57cal 7.81/8.12mph 8) 0.62mi - 5:04(8:10/mi) 143/151bpm [1167b/mi] 60cal 7.35/7.93mph 9) 0.52mi - 3:55(7:33/mi) 148/152bpm [1118b/mi] 50cal 7.94/8.14mph Add a comment	-

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