kevin scott

Last on at 8am, 16th Nov 2024

M50

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Recent Blogs
Add a title here	Aug 2013
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Recent Training
19th Jan	General	8.1mi	1:00:40
16th Jan	General	8mi	55:45
16th Jan	General	0mi	6
14th Jan	General	2.8mi	20:56
14th Jan	General	5.1mi	39:39

12 Month Benchmarks	Run
Mile	5:35
5k	19:30
5mi	31:54
10k	39:30
10mi	1:04:29
Half	1:29:19

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	PB	WB
1mi	6							5:35 72.89	5:24 75.93		5:23 77.32	5:38 74.46				5:23 5:23/mi	77.32
3km	1		27:40 28.13													27:40 14:51/mi	28.13
5km	34				19:29 69.45	18:30 73.69	18:38 73.71	18:50 72.93	18:17 76.26	19:14 73.05	20:05 70.50	20:32 69.49	19:47 72.69		19:41 74.22	18:17 5:53/mi	76.26
5.2km	2						20:52 68.13		19:41 72.77							19:41 6:08/mi	72.77
5mi	1										30:30 75.50					30:30 6:06/mi	75.50
5.3mi	1											35:25 69.57				35:25 6:41/mi	69.57
5.7mi	3									34:31 75.66	34:26 76.46	35:16 75.26				34:26 6:02/mi	76.46
6.1mi	2												41:10 69.65		41:53 69.61	41:10 6:45/mi	69.65
6.2mi	1											41:22 70.00				41:22 6:40/mi	70.00
10km	64	41:19 65.05	39:15 68.87	39:57 68.09	38:51 70.52	37:43 73.21	39:11 70.79	38:52 72.18	38:54 72.69	38:40 73.72	38:21 74.94	39:26 73.48	40:07 72.83	40:35 71.99	42:17 70.26	37:43 6:04/mi	74.94
9.2mi	1		59:24 68.83													59:24 6:27/mi	68.83
10mi	21	1:07:56 65.36	1:09:17 64.09	1:03:31 70.70	1:04:01 70.64	1:06:05 68.96	1:03:45 72.06	1:04:48 71.48	1:06:44 69.97	1:03:30 74.14	1:01:49 76.79	1:06:28 72.02	1:08:12 70.79			1:01:49 6:11/mi	76.79
13.1mi	40	1:36:11 61.07	1:29:53 65.68	1:28:22 66.95	1:25:41 69.31	1:25:41 70.31	1:26:07 70.53	1:29:23 68.09	1:25:41 72.07	1:28:05 70.69	1:24:27 74.35	1:27:46 71.75	1:33:44 68.13			1:24:27 6:27/mi	74.35
13.9mi	1					1:33:44 68.47										1:33:44 6:45/mi	68.47
20mi	6							2:23:27 66.58	2:17:51 69.85	2:21:28 68.63	2:27:40 66.30	2:24:29 68.33		2:33:06 65.59		2:17:51 6:54/mi	69.85
26.2mi	9			3:42:49 55.89	3:41:37 56.57			3:23:16 63.17	3:11:50 67.49	3:16:40 66.38	3:24:24 64.40	3:26:29 64.30			3:51:48 58.78	3:11:50 7:19/mi	67.49
50mi	1													6:22:36 77.83		6:22:36 7:39/mi	77.83

2021		Result	WAVA	Distance
10 Oct	Manchester Marathon SB	3:51:48	58.78	26.2mi
9 Jun	Castle 5 Series - Race 1 SB	19:41	74.22	5km
12 May	Carlisle urban trial SB	41:53	69.61	6.1mi
4 Apr	Carlisle Resolution SB	42:17	70.26	10km
2020		Result	WAVA	Distance
25 Jul	Lakeland 50 - virtual PB	6:22:36	77.83	50mi
15 Mar	Trimpell 20 SB	2:33:06	65.59	20mi
19 Jan	Carlisle Resolution 10k SB	40:35	71.99	10km
2019		Result	WAVA	Distance
7 Dec	Great Langdale Christmas Pudding 10k	42:38	68.53	10km
17 Nov	Brampton to Carlisle 10 SB	1:08:12	70.79	10mi
16 Nov	Carlisle parkrun	21:02	68.37	5km
27 Oct	DH River Run 10k	42:20	69.02	10km
13 Oct	Manchester Half Marathon	1:35:11	67.09	13.1mi
8 Sep	Great North Run SB	1:33:44	68.13	13.1mi
1 Sep	Carlisle 10km	42:34	68.64	10km
25 Aug	Sport in Action 10k	43:50	66.65	10km
4 Aug	Workington festival of running	43:28	67.22	10km
30 Jun	Lancaster 5km series SB	19:47	72.69	5km
5 Jun	Carlisle Tri Club 10km Road Race SB	40:07	72.83	10km
15 May	Carlisle City Urban Trail Run PB	41:10	69.65	6.1mi
7 Apr	3 Village 10	1:08:27	70.53	10mi
3 Mar	Haweswater Half Marathon	1:35:53	66.04	13.1mi
20 Jan	Carlisle Resolution 10k	40:19	71.87	10km
2018		Result	WAVA	Distance
8 Dec	Great Langdale Christmas Pudding 10k	40:20	71.84	10km
18 Nov	Brampton to Carlisle 10 SB	1:06:28	72.02	10mi
10 Nov	Carlisle parkrun SB	20:32	69.49	5km
28 Oct	DH River Run 10k	39:59	72.47	10km
14 Oct	Manchester Half Marathon	1:28:15	71.75	13.1mi
7 Oct	Cumbrian run	1:36:11	65.83	13.1mi
2 Sep	Carlisle Half Marathon	1:40:21	63.10	13.1mi
26 Aug	Sport in Action 10k	40:14	72.02	10km
8 Aug	dalston trail race PB	41:22	70.00	6.21mi
9 Jun	Blaydon Race SB	35:16	75.26	5.7mi
6 Jun	Carlisle Tri 10k	40:15	71.99	10km
16 May	Carlisle City Urban Trail Run SB	39:26	73.48	10km
28 Apr	Carlisle magic mile SB	5:38	74.46	1mi
11 Apr	Keswick round the houses PB	35:25	69.57	5.3mi
8 Apr	Greater Manchester Marathon SB	3:26:29	64.30	26.2mi
18 Mar	Trimpell 20m SB	2:24:29	68.33	20mi
21 Jan	Inskip Half Marathon SB	1:27:46	71.54	13.1mi
2017		Result	WAVA	Distance
23 Dec	Carlisle parkrun SB	20:05	70.50	5km
2 Dec	Great Langdale Christmas Pudding 10k	39:16	73.19	10km
19 Nov	Brampton to Carlisle 10 PB	1:01:49	76.79	10mi
29 Oct	DH Runners 10km river run SB	38:21	74.94	10km
1 Oct	Great Cumbrian Run PB	1:24:27	74.35	13.1mi
24 Sep	stoneybeck 10km	39:11	73.35	10km
27 Aug	Sport in Action 10k	39:26	72.88	10km
6 Aug	lancaster riverside 10 miler	1:07:39	70.17	10mi
4 Jul	Bridges of the Tyne PB	30:30	75.50	5mi
9 Jun	Blaydon Race PB	34:26	76.46	5.7mi
7 Jun	Carlisle Tri 10km	38:25	74.81	10km
3 Jun	Dh magic mile PB	5:23	77.32	1mi
17 May	Carlisle Urban Trail 10k	39:30	72.76	10km
23 Apr	London Marathon SB	3:24:24	64.40	26.2mi
19 Mar	Trimpell 20 SB	2:27:40	66.30	20mi
4 Feb	magic mile	5:39	73.12	1mi
15 Jan	Resolution 10k	39:41	71.84	10km
2016		Result	WAVA	Distance
3 Dec	Great Langdale Christmas Pudding 10k	39:56	71.39	10km
20 Nov	Brampton to Carlisle 10 SB	1:03:30	74.14	10mi
6 Nov	Derwentwater 10	1:10:46	66.53	10mi
30 Oct	lancaster jail break	39:36	71.99	10km
2 Oct	Great Cumbrian Run	1:32:12	67.53	13.1mi
25 Sep	Stoneybeck	41:21	68.94	10km
11 Sep	Great North Run	1:31:44	67.88	13.1mi
6 Sep	dh time trail	19:26	72.30	5km
4 Sep	Cross border challenge	40:42	70.04	10km
28 Aug	Carlisle Sport in Action 10k	40:31	70.36	10km
23 Jul	Carlisle parkrun	19:33	71.87	5km
9 Jun	Blaydon Race SB	34:31	75.66	5.7mi
7 Jun	Dh runners time trail SB	19:14	73.05	5km
1 Jun	Carlisle Tri 10k	39:38	71.93	10km
29 May	Rock ‘n' Roll Liverpool Half Marathon SB	1:28:05	70.69	13.1mi
18 May	Carlisle Urban 10k	39:33	72.08	10km
10 May	Moorclose 10k SB	38:40	73.72	10km
24 Apr	London Marathon SB	3:16:40	66.38	26.2mi
10 Apr	Greater Manchester Marathon	3:16:53	66.31	26.2mi
2 Apr	Carlisle parkrun	20:19	69.15	5km
20 Mar	Trimpell 20 SB	2:21:28	68.63	20mi
31 Jan	X Border 10k	39:16	72.01	10km
17 Jan	Carlisle Resolution 10k	39:49	71.02	10km
2015		Result	WAVA	Distance
29 Nov	Northumberland Big 10	1:07:32	69.15	10mi
15 Nov	Brampton to Carlisle 10 SB	1:06:44	69.97	10mi
1 Nov	Derwentwater 10	1:08:18	68.37	10mi
4 Oct	Great Cumbrian Run SB	1:25:41	72.07	13.1mi
26 Sep	Workington parkrun PB	18:17	76.26	5km
19 Sep	Workington parkrun	18:30	75.37	5km
13 Sep	Great North Run	1:29:31	68.98	13.1mi
30 Aug	Sport in Action 10k	39:06	72.32	10km
23 Aug	Silloth 10k	43:21	65.23	10km
8 Aug	Carlisle parkrun	19:41	70.84	5km
5 Aug	Magic mile carlisle SB	5:24	75.93	1mi
28 Jun	Appleby Rotary 10k and fun run	39:50	70.99	10km
7 Jun	lazonby 10k	39:03	72.41	10km
3 Jun	Carlisle 10km SB	38:54	72.69	10km
30 May	Carlisle parkrun	19:42	70.78	5km
27 May	Levens 10k	39:18	71.95	10km
23 May	Kirkcudbright Half Marathon	1:26:22	71.50	13.1mi
19 Apr	Greater Manchester Marathon PB	3:11:50	67.49	26.2mi
22 Mar	Trimpell 20 PB	2:17:51	69.85	20mi
1 Mar	Haweswater Half Marathon	1:29:34	68.37	13.1mi
14 Feb	Workington parkrun	19:00	72.83	5km
7 Feb	parkrun b route PB	19:41	72.77	5.17km
1 Feb	resolution 10k (rearranged date)	40:33	69.18	10km
2014		Result	WAVA	Distance
7 Dec	Ulverston Xmas Pudding 10k	40:11	69.81	10km
29 Nov	Keswick parkrun	19:44	70.13	5km
16 Nov	Brampton to Carlisle 10 SB	1:04:48	71.48	10mi
8 Nov	magic mile	5:36	72.68	1mi
2 Nov	55th Derwentwater Ten	1:08:40	67.45	10mi
5 Oct	The Cumberland Building Society Great Cumbrian Run	1:30:16	67.84	13.1mi
28 Sep	Haltwhistle Half Marathon	1:30:43	67.51	13.1mi
7 Sep	Great North Run	1:30:50	67.42	13.1mi
31 Aug	cross border challenge	40:24	69.44	10km
17 Aug	silloth 10 k beach	45:34	61.56	10km
6 Aug	magic mile SB	5:35	72.89	1mi
1 Jul	lambfoot 10k	41:10	68.14	10km
21 Jun	Carlisle parkrun	19:43	70.18	5km
7 Jun	Carlisle parkrun	19:45	70.07	5km
4 Jun	Carlisle Tri Club 10k SB	38:52	72.18	10km
25 May	Edinburgh Marathon SB	3:23:16	63.17	26.2mi
4 May	Keswick Half Marathon	1:29:56	68.09	13.1mi
26 Apr	Carlisle parkrun	19:31	70.90	5km
5 Apr	The Longtown 10	1:05:47	70.41	10mi
16 Mar	Trimpell 20 SB	2:23:27	66.58	20mi
2 Mar	Haweswater Half Marathon SB	1:29:23	67.95	13.1mi
22 Feb	Workington parkrun SB	18:50	72.93	5km
19 Jan	Carlisle Resolution 10K	39:56	69.69	10km
12 Jan	Garstang 10km	39:31	70.43	10km
2013		Result	WAVA	Distance
25 Dec	carlisle parkrun xmas run (route b) slightly longer SB	20:52	68.13	5.17km
14 Dec	carlisle parkrun	20:40	66.46	5km
1 Dec	ulverston xmas run	39:19	70.79	10km
17 Nov	Brampton to Carlisle 10 SB	1:03:45	72.06	10mi
26 Oct	carlisle parkrun	20:07	68.27	5km
6 Oct	Great Cumbrian Run	1:29:00	68.25	13.1mi
21 Sep	carlisle parkrun	19:48	69.37	5km
15 Sep	Great North Run	1:32:12	65.88	13.1mi
4 Aug	Wagon & Horses 10	1:08:30	67.07	10mi
29 Jun	carlisle parkrun	19:18	71.16	5km
22 Jun	carlisle parkrun	19:25	70.74	5km
9 Jun	morcambe 10k	39:44	70.04	10km
25 May	Kirkcudbright Academy Half Marathon SB	1:26:07	70.53	13.1mi
12 May	lazonby	40:56	67.99	10km
20 Apr	Carlisle parkrun	19:19	71.10	5km
30 Mar	Newcastle parkrun SB	18:38	73.71	5km
16 Mar	carlisle parkrun	20:32	66.39	5km
10 Mar	Run Northumberland Half Marathon	1:28:46	67.87	13.1mi
2 Mar	carlisle parkrun	19:32	69.79	5km
23 Feb	carlisle parkrun	19:47	68.91	5km
16 Feb	carlisle parkrun	20:00	68.16	5km
20 Jan	resolution 10k SB	39:11	70.47	10km
19 Jan	Carlisle parkrun	20:11	67.54	5km
2012		Result	WAVA	Distance
15 Dec	dw fitness challenge	1:09:30		750m/20km/5km
2 Dec	ulverston 10k xmas pudd run	38:41	71.38	10km
18 Nov	Brampton to Carlisle 10 mile road race	1:06:06	68.95	10mi
7 Oct	Great Cumbrian Run	1:26:18	69.81	13.1mi
23 Sep	Dumfries Half Marathon SB	1:25:41	70.31	13.1mi
2 Sep	Tynedale 10 Mile Jelly Tea Road Race SB	1:06:05	68.96	10mi
23 Jun	Newcastle parkrun	19:28	70.03	5km
6 Jun	Carlisle Tri 10k PB	37:43	73.21	10km
2 Jun	Newcastle parkrun SB	18:30	73.69	5km
22 Apr	st georges great langdale	40:05	68.89	10km
31 Mar	Coniston 14 PB	1:33:44	68.47	13.9mi
4 Mar	Haweswater Half Marathon	1:29:12	67.03	13.1mi
2011		Result	WAVA	Distance
31 Dec	Newcastle parkrun SB	19:29	69.45	5km
11 Dec	Great Langdale Christmas Pudding 10k SB	38:51	70.52	10km
19 Nov	Brampton to Carlisle 10 Mile Road Race - 60th Edition SB	1:04:01	70.64	10mi
30 Oct	Jedburgh 10k	40:11	68.18	10km
2 Oct	Great Cumbrian Run	1:32:45	64.47	13.1mi
25 Sep	Dumfries Half Marathon	1:29:33	66.77	13.1mi
3 Aug	Ellenborough 10k	47:20	57.88	10km
22 May	Edinburgh Marathon SB	3:41:37	56.57	26.2mi
17 Apr	great langdale st georges 10k	39:00	70.25	10km
6 Mar	Haweswater Half Marathon SB	1:25:41	69.31	13.1mi
2010		Result	WAVA	Distance
20 Nov	Brampton To Carlisle 10 SB	1:03:31	70.70	10mi
10 Oct	Great Cumbrian Run	1:28:51	66.84	13.1mi
26 Sep	Dumfries Half Marathon	1:28:42	66.95	13.1mi
29 Aug	Carlisle 10K	40:36	67.00	10km
20 Jun	Freckleton Half Marathon	1:32:44	64.04	13.1mi
23 May	Edinburgh Marathon SB	3:42:49	55.89	26.2mi
18 Apr	st georges (great langdale) SB	39:57	68.09	10km
7 Mar	Haweswater Half Marathon SB	1:28:22	66.81	13.1mi
2009		Result	WAVA	Distance
13 Dec	great langdale christmas pudding race sunday SB	39:15	68.87	10km
6 Dec	the carlisle santa dash PB	27:40	28.13	3km
21 Nov	Brampton to Carlisle 10 PB	59:24	68.83	9.2mi
25 Oct	Great Cumbrian Run	1:30:06	65.52	13.1mi
27 Sep	Dumfries Half Marathon	1:32:08	64.08	13.1mi
30 Aug	Carlisle 10k Run	41:10	65.66	10km
14 Jun	Morecambe 10km	40:54	66.09	10km
23 May	Kirkcudbright Academy Half Marathon SB	1:29:53	65.68	13.1mi
3 May	Keswick Half Marathon	1:34:13	62.66	13.1mi
19 Apr	Great Langdale St George 10k	40:51	66.17	10km
22 Feb	Malcolm MacDougall Memorial 10 SB	1:09:17	64.09	10mi
2008		Result	WAVA	Distance
13 Dec	Great Langdale Christmas Pudding 10k Race 1 SB	41:19	65.05	10km
15 Nov	Brampton to Carlisle 10 SB	1:07:56	65.36	10mi
19 Oct	Great Cumbrian Run SB	1:36:11	61.07	13.1mi
21 Sep	Dumfries Half Marathon	1:42:51	57.11	13.1mi
29 Jun	Stephen Unwin Memorial Race	47:18	56.83	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
2025	63	0	0	0	0	0	0	0	0	0	0	0	63
2024	45	32	64	113	103	125	163	64	153	96	130	62	1149
2023	13	0	0	14	0	0	0	0	0	0	0	0	27
2023	112	15	28	50	72	120	137	138	128	142	130	42	1112
2023	0	0	0	10	0	10	0	0	0	0	0	0	20
2022	12	5	31	10	29	30	28	32	25	12	6	0	220
2022	61	3	0	2	0	10	2	21	53	32	0	60	244
2022	0	0	0	0	0	6	45	12	5	0	0	0	69
2021	2	0	0	12	6	12	6	0	0	2	0	7	48
2021	143	131	163	146	135	126	121	124	116	86	98	81	1469
2021	0	0	6	7	41	7	20	0	0	0	0	0	81
2020	171	167	166	150	163	170	171	158	159	122	168	156	1921
2020	0	0	0	0	0	0	4	7	0	0	7	7	25
2019	5	0	0	10	6	0	0	4	0	0	0	0	25
2019	160	133	139	140	138	169	124	145	167	141	144	150	1750
2018	190	190	200	146	177	155	147	151	141	129	149	135	1910
2017	128	144	174	153	130	142	194	159	177	173	148	134	1858
2016	133	164	134	110	96	100	94	102	98	156	147	167	1500
2015	120	135	147	140	116	100	100	103	114	94	111	90	1368
2014	109	133	117	161	134	92	85	108	100	97	100	92	1328
2013	91	88	87	87	96	79	84	64	88	97	77	87	1026
2013	7	7	17	0	0	0	0	0	0	0	0	0	30
2012	94	92	109	93	95	85	80	78	83	90	87	71	1058
2012	7	27	44	30	37	17	25	7	27	20	17	0	256
2011	117	98	104	94	75	73	50	51	100	71	97	72	1003
2011	40	27	67	44	54	47	33	0	23	50	44	13	442
2010	76	77	93	113	57	63	58	58	80	76	104	129	984
2010	44	57	54	34	94	74	30	34	87	74	47	7	633
2009	84	74	92	80	87	84	66	72	92	81	83	103	1000
2009	0	0	0	0	0	0	0	0	30	37	47	44	157
2008	0	0	0	22	47	40	44	65	90	98	85	62	554

Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
-	-	7mi, 51:00 Run - General 1) 1mi - 7:26(7:26/mi) 138/154bpm [1027b/mi] 101cal 8.06/8.85mph 2) 1mi - 7:06(7:06/mi) 155/162bpm [1101b/mi] 109cal 8.45/8.81mph 3) 1mi - 7:21(7:21/mi) 158/166bpm [1160b/mi] 115cal 8.17/8.45mph 4) 1mi - 7:06(7:06/mi) 162/168bpm [1149b/mi] 114cal 8.46/8.87mph 5) 1mi - 7:11(7:11/mi) 163/169bpm [1170b/mi] 117cal 8.36/8.95mph 6) 1mi - 7:24(7:24/mi) 166/170bpm [1228b/mi] 123cal 8.11/8.75mph 7) 1mi - 7:23(7:23/mi) 166/175bpm [1224b/mi] 123cal 8.13/8.75mph 8) 0.01mi - 4(6:22/mi) 166/167bpm [1056b/mi] 1cal 9.44/8.64mph	3.7mi, 24:56 Run - General 1) 1mi - 6:56(6:56/mi) 140/154bpm [970b/mi] 93cal 8.66/9.04mph 2) 1mi - 6:40(6:40/mi) 157/163bpm [1047b/mi] 101cal 9/9.35mph 3) 1mi - 6:45(6:45/mi) 166/172bpm [1120b/mi] 110cal 8.9/9.35mph 4) 0.7mi - 4:36(6:36/mi) 169/172bpm [1114b/mi] 77cal 9.1/9.56mph	3.1mi, 20:18 Run - General 1) 1mi - 6:18(6:18/mi) 167/178bpm [1051b/mi] 106cal 9.54/12.5mph 2) 1mi - 6:36(6:36/mi) 173/180bpm [1143b/mi] 118cal 9.08/9.75mph 3) 1mi - 6:45(6:45/mi) 174/177bpm [1173b/mi] 121cal 8.9/9.71mph 4) 0.1mi - 39(6:37/mi) 175/176bpm [1159b/mi] 12cal 9.06/8.83mph	5.3mi, 37:46 Run - General 1) 1mi - 7:28(7:28/mi) 140/151bpm [1045b/mi] 101cal 8.04/8.7mph 2) 1mi - 7:10(7:10/mi) 156/161bpm [1118b/mi] 108cal 8.37/9mph 3) 1mi - 6:59(6:59/mi) 157/164bpm [1096b/mi] 103cal 8.59/9.12mph 4) 1mi - 7:04(7:04/mi) 161/164bpm [1138b/mi] 110cal 8.49/8.91mph 5) 1mi - 7:14(7:14/mi) 162/166bpm [1173b/mi] 114cal 8.29/8.6mph 6) 0.26mi - 1:51(7:03/mi) 161/163bpm [1136b/mi] 28cal 8.5/8.52mph	-
Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
-	4.1mi, 30:37 Run - General 1) 1mi - 8:09(8:09/mi) 137/155bpm [1117b/mi] 106cal 7.36/7.99mph 2) 1mi - 7:23(7:23/mi) 150/162bpm [1107b/mi] 106cal 8.13/8.5mph 3) 1mi - 7:16(7:16/mi) 152/156bpm [1103b/mi] 105cal 8.27/8.64mph 4) 1mi - 7:02(7:02/mi) 155/163bpm [1090b/mi] 104cal 8.53/9.43mph 5) 0.11mi - 47(7:11/mi) 156/157bpm [1121b/mi] 11cal 8.35/8.54mph	8mi, 57:55 Run - General 1) 1mi - 7:46(7:46/mi) 137/151bpm [1063b/mi] 105cal 7.73/8.62mph 2) 1mi - 7:34(7:34/mi) 144/149bpm [1090b/mi] 107cal 7.93/8.77mph 3) 1mi - 7:14(7:14/mi) 149/155bpm [1078b/mi] 105cal 8.29/8.87mph 4) 1mi - 7:19(7:19/mi) 149/153bpm [1091b/mi] 105cal 8.2/8.6mph 5) 1mi - 7:19(7:19/mi) 152/157bpm [1112b/mi] 107cal 8.2/8.72mph 6) 1mi - 7:10(7:10/mi) 153/156bpm [1096b/mi] 106cal 8.38/8.87mph 7) 1mi - 6:59(6:59/mi) 157/160bpm [1098b/mi] 106cal 8.58/8.91mph 8) 0.96mi - 6:33(6:48/mi) 159/160bpm [1081b/mi] 101cal 8.83/9.06mph	-	-	10mi, 1:17:00 Run - General 1) 1mi - 8:22(8:22/mi) 140/152bpm [1172b/mi] 114cal 7.17/7.74mph 2) 1mi - 7:50(7:50/mi) 151/158bpm [1182b/mi] 115cal 7.67/8.27mph 3) 1mi - 7:47(7:47/mi) 154/160bpm [1198b/mi] 116cal 7.71/8.14mph 4) 1mi - 7:35(7:35/mi) 159/161bpm [1205b/mi] 117cal 7.92/8.2mph 5) 1mi - 7:44(7:44/mi) 158/163bpm [1223b/mi] 118cal 7.75/7.85mph 6) 1mi - 7:32(7:32/mi) 156/161bpm [1176b/mi] 113cal 7.96/8.14mph 7) 1mi - 7:39(7:39/mi) 159/164bpm [1218b/mi] 117cal 7.83/8.12mph 8) 1mi - 7:36(7:36/mi) 162/167bpm [1231b/mi] 120cal 7.89/8.37mph 9) 1mi - 7:35(7:35/mi) 161/169bpm [1221b/mi] 119cal 7.91/8.25mph 10) 1mi - 7:17(7:17/mi) 165/172bpm [1203b/mi] 118cal 8.23/8.7mph 11) 0.01mi - 3(7:46/mi) 165/165bpm [1281b/mi] 7.73/7.89mph	-
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
-	3.2mi, 23:15 Run - General 1) 1mi - 7:42(7:42/mi) 134/147bpm [1032b/mi] 98cal 7.79/8.47mph 2) 1mi - 7:03(7:03/mi) 151/158bpm [1065b/mi] 103cal 8.51/8.68mph 3) 1mi - 7:11(7:11/mi) 153/158bpm [1099b/mi] 105cal 8.35/8.7mph 4) 0.17mi - 1:19(7:44/mi) 151/154bpm [1168b/mi] 19cal 7.76/8.39mph	-	0.5mi, 5:06 Run - General 1) 0.54mi - 5:06(9:30/mi) 140/153bpm [1329b/mi] 70cal 6.32/7.66mph	-	0.4mi, 2:44 Run - General 1) 0.4mi - 2:44(6:52/mi) 140/158bpm [961b/mi] 36cal 8.74/9.83mph 5mi, 35:04 Run - General 1) 1mi - 7:25(7:25/mi) 132/148bpm [978b/mi] 95cal 8.1/8.56mph 2) 1mi - 7:09(7:09/mi) 153/162bpm [1093b/mi] 107cal 8.4/8.95mph 3) 1mi - 6:51(6:51/mi) 159/164bpm [1088b/mi] 107cal 8.77/9.2mph 4) 1mi - 6:33(6:33/mi) 162/170bpm [1061b/mi] 104cal 9.16/9.5mph 5) 1mi - 6:52(6:52/mi) 164/170bpm [1125b/mi] 110cal 8.75/9.18mph 6) 0.04mi - 15(7:01/mi) 164/165bpm [1152b/mi] 4cal 8.55/9.08mph	7.5mi, 53:31 Run - General 1) 1mi - 7:20(7:20/mi) 135/150bpm [991b/mi] 96cal 8.17/9.29mph 2) 1mi - 6:53(6:53/mi) 150/155bpm [1033b/mi] 101cal 8.71/9.12mph 3) 1mi - 7:00(7:00/mi) 150/155bpm [1049b/mi] 102cal 8.58/9.04mph 4) 1mi - 6:58(6:58/mi) 147/157bpm [1023b/mi] 98cal 8.62/9.27mph 5) 1mi - 7:06(7:06/mi) 142/158bpm [1008b/mi] 88cal 8.45/8.66mph 6) 1mi - 6:59(6:59/mi) 158/165bpm [1102b/mi] 107cal 8.6/9.16mph 7) 1mi - 7:50(7:50/mi) 141/158bpm [1103b/mi] 89cal 7.67/8.77mph 8) 0.5mi - 3:27(6:52/mi) 151/160bpm [1036b/mi] 50cal 8.75/9.16mph
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
2.8mi, 20:56 Run - General 1) 1mi - 7:50(7:50/mi) 132/148bpm [1035b/mi] 102cal 7.65/8.43mph 2) 1mi - 7:17(7:17/mi) 152/160bpm [1107b/mi] 110cal 8.23/9mph 3) 0.75mi - 5:48(7:46/mi) 142/152bpm [1103b/mi] 79cal 7.73/8.1mph 5.1mi, 39:39 Run - General 1) 1mi - 8:07(8:07/mi) 133/143bpm [1080b/mi] 107cal 7.39/8.72mph 2) 1mi - 8:05(8:05/mi) 145/151bpm [1173b/mi] 116cal 7.42/8.37mph 3) 1mi - 7:45(7:45/mi) 148/152bpm [1147b/mi] 113cal 7.74/8.16mph 4) 1mi - 7:47(7:47/mi) 149/155bpm [1159b/mi] 111cal 7.72/8.75mph 5) 1mi - 7:18(7:18/mi) 155/159bpm [1131b/mi] 111cal 8.23/8.85mph 6) 0.09mi - 38(7:00/mi) 159/160bpm [1112b/mi] 9cal 8.58/8.43mph	-	8mi, 55:45 Run - General 1) 1mi - 7:04(7:04/mi) 137/149bpm [968b/mi] 96cal 8.49/8.81mph 2) 1mi - 7:04(7:04/mi) 147/154bpm [1040b/mi] 104cal 8.48/8.75mph 3) 1mi - 7:01(7:01/mi) 153/160bpm [1075b/mi] 107cal 8.54/8.87mph 4) 1mi - 7:05(7:05/mi) 154/161bpm [1090b/mi] 108cal 8.48/8.87mph 5) 1mi - 7:13(7:13/mi) 156/162bpm [1126b/mi] 112cal 8.31/8.7mph 6) 1mi - 6:48(6:48/mi) 161/165bpm [1096b/mi] 109cal 8.81/9.18mph 7) 1mi - 6:46(6:46/mi) 163/169bpm [1104b/mi] 110cal 8.86/9.29mph 8) 1mi - 6:39(6:39/mi) 165/180bpm [1098b/mi] 111cal 9.01/10.06mph 9) 0.01mi - 4(6:14/mi) 162/163bpm [1009b/mi] 1cal 9.63/8.81mph 0mi, 6 Run - General 1) 0.01mi - 6(10:54/mi) 84/86bpm [915b/mi] 5.51/1.3mph	-	-	8.1mi, 1:00:40 Run - General 1) 1mi - 7:51(7:51/mi) 139/159bpm [1090b/mi] 107cal 7.65/8.1mph 2) 1mi - 7:21(7:21/mi) 152/164bpm [1118b/mi] 111cal 8.16/8.58mph 3) 1mi - 7:30(7:30/mi) 151/155bpm [1132b/mi] 112cal 8/8.54mph 4) 1mi - 7:27(7:27/mi) 156/160bpm [1162b/mi] 115cal 8.06/8.87mph 5) 1mi - 7:33(7:33/mi) 151/163bpm [1140b/mi] 112cal 7.95/9.33mph 6) 1mi - 7:19(7:19/mi) 158/165bpm [1155b/mi] 114cal 8.21/8.56mph 7) 1mi - 7:27(7:27/mi) 159/167bpm [1183b/mi] 118cal 8.06/8.31mph 8) 1mi - 7:07(7:07/mi) 158/164bpm [1125b/mi] 111cal 8.43/9.08mph 9) 0.14mi - 1:06(7:35/mi) 153/160bpm [1161b/mi] 16cal 7.91/8.01mph	-

kevin scott

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