purephase

Last on at 4pm, 20th Nov 2024

M55

Coyote (61)

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Greenock Glenpark Harriers

About Me
started training in 2005 and love it. love to race and keep targets and a record of my distances because im a bit of a geek like that. other things i like....chess, reading, music, being antisocial, travelling, photography, history, art, science and other stuff. running goals, a marathon under 3.30 and a 5k under 20. i would eventually like to get back into cycling, learn to swim properly ( not with the shocking lack of form i swim with now ) and do a triathlon. Show More...

About Me

started training in 2005 and love it. love to race and keep targets and a record of my distances because im a bit of a geek like that.
other things i like....chess, reading, music, being antisocial, travelling, photography, history, art, science and other stuff.
running goals, a marathon under 3.30 and a 5k under 20.
i would eventually like to get back into cycling, learn to swim properly ( not with the shocking lack of form i swim with now ) and do a triathlon.

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Recent Blogs
Edinburgh Marathon 2016	May 2016
Marathon	Jun 2015
Marathon training	May 2015
Marathon Training	Apr 2015
Marathon training - injury	Apr 2015

My parkrun
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Recent Training
20th Nov	Intervals	6.6mi	1:01:38
19th Nov	Medium Long Run	7mi	1:04:24
17th Nov	Medium Long Run	8.7mi	1:20:52
16th Nov	Easy	2.5mi	24:32
14th Nov	Recovery Run	5mi	48:52

12 Month Benchmarks	Run
Mile	6:48
5k	22:33
5mi	36:24
10k	47:28
10mi	1:17:13

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Buddies (1)

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Best Times
Best WAVA

Dist	Races	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
1mi	3															6:06 72.07		5:59 75.28	6:12 73.25		5:59 5:59/mi	75.28
4km	4											16:23 70.02	18:12 63.53								16:23 6:35/mi	70.02
2.7mi	1														18:09 70.62						18:09 6:43/mi	70.62
5km	36	25:12 53.31		21:48 62.53		23:32 58.80	22:06 63.09		24:09 58.63	23:15 61.37	21:41 66.32	21:19 67.99	21:12 68.91	21:09 69.63		20:44 72.18				25:15 61.79	20:44 6:40/mi	72.18
4.5mi	3											33:33 63.19		33:03 65.21							33:03 7:21/mi	65.21
5mi	1												38:07 62.42								38:07 7:37/mi	62.42
10km	24	53:41 50.67	54:15 50.50	47:23 58.27	46:37 59.70		46:42 60.55		48:53 58.79	45:57 63.06	48:07 60.72	45:45 64.40	45:51 64.80	43:58 68.15	43:44 69.10				45:17 69.73	44:59 70.83	43:44 7:02/mi	70.83
10mi	2											1:17:32 62.80				1:11:21 70.66					1:11:21 7:08/mi	70.66
13.1mi	8			1:45:46 56.96		1:41:58 60.06	1:41:11 61.03	1:44:35 59.54				1:40:40 63.99	1:42:43 63.26	1:40:05 65.49						1:41:45 68.65	1:40:05 7:38/mi	68.65
15mi	1												3:49:07 32.76								3:49:07 15:16/mi	32.76
26.2mi	8				3:56:17 53.90	4:22:23 48.94	3:46:43 57.11	3:52:58 56.04		4:03:09 54.60	3:59:03 56.02	3:46:08 59.73	3:36:16 63.00								3:36:16 8:15/mi	63.00
53km	1																5:49:55 53.98				5:49:55 10:38/mi	53.98

2024		Result	WAVA	Distance
17 Nov	South by Five Linn park			3.48mi
3 Nov	South by five Kings Park SB	25:15	61.79	5km
6 Oct	Great Scottish Run Half Marathon SB	1:41:45	68.65	13.1mi
18 Aug	Paisley 10k SB	44:59	70.83	10km
5 Jun	Loch Thom 7km Trail Race			7km
2023		Result	WAVA	Distance
20 Aug	Paisley 10k SB	45:17	69.73	10km
30 May	GGH Chisholm Mile SB	6:12	73.25	1mi
21 May	Gryffe Valley 10k	46:58	67.23	10km
2022		Result	WAVA	Distance
29 May	Edinburgh Marathon			26.2mi
24 May	Chisholm Mile PB	5:59	75.28	1mi
2021		Result	WAVA	Distance
2 Oct	Dunoon Ultra PB	5:49:55	53.98	53km
2019		Result	WAVA	Distance
28 May	Greenock Glenpark Harriers - Chisholm Mile SB	6:06	72.07	1mi
19 May	Telenor Copenhagen Marathon			26.2mi
20 Apr	Greenock parkrun PB	20:44	72.18	5km
13 Apr	GGH Docherty Cup PB	1:11:21	70.66	10mi
2018		Result	WAVA	Distance
3 Nov	Colin Shields Road Race			4.5mi
6 Oct	George Cummings Road Relays PB	18:09	70.62	2.7mi
22 Sep	JG Cameron GGH 4K Road Race			4km
19 Aug	Paisley 10K			10km
12 Aug	Port Glasgow 10k			10km
7 Aug	Greenock Glenpark Harriers - Bill Elder 10k PB	43:44	69.10	10km
2017		Result	WAVA	Distance
4 Nov	Colin Shields Road Race PB	33:03	65.21	4.5mi
22 Oct	Renfrewshire XC Relays			4km
15 Oct	West District XC Relay Championships	19:05	61.07	4km
3 Sep	North Ayrshire Athletics Club 10k - Race the Prom	45:44	65.52	10km
26 Aug	Greenock parkrun SB	21:09	69.63	5km
20 Aug	Paisley 10km SB	43:58	68.15	10km
9 Aug	Hessilhead 10K	44:20	67.58	10km
5 Aug	Dunoon 10k	45:28	65.90	10km
1 Aug	Greenock Glenpark Harriers Bill Elder 10K	44:18	67.64	10km
19 Mar	Alloa Half Marathon PB	1:40:05	65.49	13.1mi
11 Mar	Jack Crawford Springburn Cup	45:12	66.29	10km
2016		Result	WAVA	Distance
20 Nov	Renfrewshire XC Championships	43:52	65.36	6mi
5 Nov	Scottish Short Course XC Champs SB	18:12	63.53	4km
29 Oct	Illuminator Half Marathon PB	3:49:07	32.76	15mi
21 Aug	Paisley 10km SB	45:51	64.80	10km
13 Aug	Greenock parkrun	21:35	67.69	5km
30 Jul	Greenock parkrun SB	21:12	68.91	5km
29 May	Edinburgh Marathon PB	3:36:16	63.00	26.2mi
9 Apr	Greenock parkrun	21:36	67.63	5km
13 Mar	Balloch to Clydebank Half Marathon SB	1:42:43	63.26	13.1mi
5 Mar	Greenock parkrun	22:48	64.07	5km
27 Feb	Greenock parkrun	21:35	67.69	5km
7 Feb	Renfrewshire AAA Road Race Championships PB	38:07	62.42	5mi
2015		Result	WAVA	Distance
19 Dec	Wilson Trophy	39:33	54.04	4.5mi
14 Nov	Renfrewshire AAA XC Championships	44:11	58.88	5.5mi
7 Nov	Scottish 4K XC Champs - Bellahouston Park	18:40	61.45	4km
31 Oct	Colin Shields Road Race SB	33:33	63.19	4.5mi
4 Oct	Great Scottish Run Half Marathon SB	1:40:40	63.99	13.1mi
19 Sep	JC Cameron 4k Road Race PB	16:23	70.02	4km
30 Aug	Paisley 10km SB	45:45	64.40	10km
22 Aug	Greenock parkrun SB	21:19	67.99	5km
8 Aug	Greenock parkrun	21:27	67.57	5km
4 Aug	Bill Elder Road Race	45:46	64.37	10km
25 Jul	Greenock parkrun	21:39	66.94	5km
11 Jul	Greenock parkrun	21:45	66.64	5km
4 Jul	Greenock parkrun	22:18	64.99	5km
27 Jun	Greenock parkrun	21:40	66.89	5km
31 May	Edinburgh Marathon SB	3:46:08	59.73	26.2mi
4 Apr	Greenock parkrun	22:10	65.38	5km
14 Mar	Greenock Glenpark Harriers - Docherty Cup SB	1:17:32	62.80	10mi
2014		Result	WAVA	Distance
22 Nov	Greenock parkrun SB	21:41	66.32	5km
1 Nov	Greenock parkrun	22:15	64.63	5km
25 Oct	Greenock parkrun	22:09	64.92	5km
18 Oct	Greenock parkrun	22:18	64.48	5km
28 Sep	Baxters Loch Ness Marathon SB	3:59:03	56.02	26.2mi
31 Aug	Paisley 10km	48:15	60.55	10km
12 Jul	Greenock Parkrun	21:55	65.61	5km
28 Jun	Greenock Parkrun	21:57	65.51	5km
15 Jun	Men's Health Forum Scotland 10k SB	48:07	60.72	10km
31 May	Greenock parkrun	22:32	63.82	5km
17 May	Greenock parkrun#1			5km
2013		Result	WAVA	Distance
29 Sep	Baxters Loch Ness Marathon SB	4:03:09	54.60	26.2mi
25 Aug	Paisley 10km SB	45:57	63.06	10km
20 Jul	Glasgow parkrun SB	23:15	61.37	5km
13 Jul	Glasgow Parkrun	23:46	60.03	5km
16 Jun	Men's Health Forum Scotland 10k	50:39	57.21	10km
2012		Result	WAVA	Distance
17 Jun	Men's Health Forum Scotland 10k SB	48:53	58.79	10km
5 May	Glasgow parkrun SB	24:09	58.63	5km
21 Apr	Glasgow parkrun	24:19	58.22	5km
2011		Result	WAVA	Distance
2 Oct	Baxters Loch Ness Marathon SB	3:52:58	56.04	26.2mi
4 Sep	Great Scottish Run Half Marathon SB	1:44:35	59.54	13.1mi
2010		Result	WAVA	Distance
3 Oct	Baxters Loch Ness Marathon SB	3:46:43	57.11	26.2mi
5 Sep	Great Scottish Run Half Marathon SB	1:41:11	61.03	13.1mi
31 Jul	Glasgow Parkrun SB	22:06	63.09	5km
3 Jul	Glasgow Parkrun	22:07	63.04	5km
20 Jun	Men's Health Forum Scotland 10k SB	46:42	60.55	10km
5 Jun	Glasgow Parkrun	22:32	61.88	5km
22 May	Glasgow Parkrun	23:02	60.53	5km
2009		Result	WAVA	Distance
26 Jul	Inverclyde Leisure 5K SB	23:32	58.80	5km
19 Apr	Lochaber Marathon SB	4:22:23	48.94	26.2mi
8 Mar	Balloch to Clydebank Half-Marathon SB	1:41:58	60.06	13.1mi
2008		Result	WAVA	Distance
23 Nov	Strathaven Run With the Wind 10K SB	46:37	59.70	10km
27 Apr	Lochaber Marathon SB	3:56:17	53.90	26.2mi
2007		Result	WAVA	Distance
2 Sep	Great Scottish Run Half Marathon SB	1:45:46	56.96	13.1mi
22 Jul	inverclyde ardgowen hospice 5k SB	21:48	62.53	5km
24 Jun	East Kilbride 10K	47:55	57.63	10km
17 Jun	Men's Health Forum Scotland 10k SB	47:23	58.27	10km
29 Apr	Barrhead 5K	22:30	60.59	5km
22 Apr	North Glasgow 5K	23:50	57.20	5km
2006		Result	WAVA	Distance
18 Jun	Men's Health Forum Scotland 10k SB	54:15	50.50	10km
2005		Result	WAVA	Distance
25 Sep	Greenock Anthony Nolan Trust 5k SB	25:12	53.31	5km
4 Sep	Great Scottish Run 10K SB	53:41	50.67	10km
8 May	Greenock Ardgowan Hospice 5K	26:26	50.82	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
2024	8	41	76	62	97	117	117	141	77	98	77	0	912
2023	58	65	89	102	92	109	67	94	80	73	5	0	832
2022	90	133	200	249	150	47	106	57	61	55	51	28	1226
2021	107	63	69	86	152	141	200	164	73	50	35	38	1177
2020	100	65	58	61	143	155	162	151	139	125	125	87	1371
2019	108	129	171	161	99	113	72	72	59	56	65	54	1158
2018	0	0	12	8	0	0	8	0	0	0	0	0	28
2018	8	22	41	40	51	67	72	83	86	89	42	63	663
2018	7	0	0	0	0	0	0	0	0	0	0	0	7
2017	72	114	144	200	61	47	89	109	58	79	107	70	1150
2017	0	0	0	0	0	0	0	0	0	0	0	8	8
2016	87	87	125	175	138	62	73	96	104	114	103	115	1280
2016	0	7	13	2	0	2	0	0	0	0	0	0	24
2015	29	66	165	126	125	47	72	67	78	74	72	101	1021
2014	44	34	31	42	62	75	114	88	125	46	60	24	745
2013	5	19	24	36	34	53	132	143	93	21	41	39	639
2012	38	45	37	51	58	25	17	27	12	25	34	6	375
2012	0	0	8	4	0	0	6	0	0	0	0	0	18
2011	20	7	44	58	30	85	133	148	79	48	34	20	707
2011	0	10	17	26	15	4	18	0	0	0	0	0	90
2010	45	52	49	64	73	93	119	146	90	83	32	14	860
2010	14	7	13	21	12	10	2	14	10	10	0	0	113
2009	112	119	123	67	21	31	32	37	23	27	16	9	616
2008	44	72	127	87	25	15	58	48	46	53	31	32	639
2007	54	59	58	63	67	69	91	83	48	54	55	33	734
2006	25	37	49	39	43	47	33	33	40	56	66	38	505
2006	0	0	0	17	9	0	0	0	0	0	0	0	26
2005	0	0	0	14	24	26	41	48	29	25	28	16	251

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
5.6mi, 50:20 Run - Intervals 1) 1.69km - 10:00(5:56/km) 142/154bpm [842b/km] 103cal 189/W 10.12/10.53kmph 2) 1km - 4:59(4:59/km) 164/170bpm [817b/km] 63cal 229/W 12.05/12.63kmph 3) 0.12km - 1:15(10:47/km) 153/169bpm [1650b/km] 14cal 110/W 5.56/12.63kmph 4) 1km - 4:48(4:48/km) 166/171bpm [796b/km] 62cal 239/W 12.51/13.19kmph 5) 0.09km - 1:15(13:15/km) 156/172bpm [2066b/km] 14cal 85/W 4.53/12.5kmph 6) 1km - 4:37(4:37/km) 169/176bpm [780b/km] 61cal 251/W 12.99/14.12kmph 7) 0.11km - 1:15(11:25/km) 161/176bpm [1838b/km] 15cal 111/W 5.26/12.86kmph 8) 1km - 4:33(4:33/km) 172/178bpm [781b/km] 61cal 256/W 13.21/14.46kmph 9) 0.13km - 1:15(9:18/km) 164/178bpm [1527b/km] 15cal 125/W 6.45/13.09kmph 10) 1km - 4:38(4:38/km) 172/177bpm [798b/km] 62cal 251/W 12.93/13.28kmph 11) 0.1km - 1:15(12:39/km) 160/175bpm [2023b/km] 15cal 103/W 4.74/12.72kmph 12) 1km - 5:43(5:43/km) 157/161bpm [897b/km] 68cal 196/W 10.5/11.11kmph 13) 0.2km - 1:15(6:23/km) 152/155bpm [969b/km] 14cal 186/W 9.41/10.71kmph 14) 0.57km - 3:33(6:15/km) 148/155bpm [925b/km] 38cal 164/W 9.59/10.59kmph Add a comment	0.4mi, 4:05 Run - Warm Down 1) 0.67km - 4:05(6:07/km) 148/157bpm [905b/km] 43cal 186/W 9.81/10.91kmph Add a comment 3.1mi, 25:17 Run - Easy 1) 1km - 5:11(5:11/km) 150/161bpm [777b/km] 58cal 218/W 11.58/12.72kmph 2) 1km - 5:02(5:02/km) 166/168bpm [837b/km] 65cal 230/W 11.91/12.5kmph 3) 1km - 5:05(5:05/km) 167/170bpm [849b/km] 66cal 229/W 11.8/12kmph 4) 1km - 5:06(5:06/km) 168/171bpm [856b/km] 67cal 233/W 11.78/13kmph 5) 0.97km - 4:53(5:03/km) 170/173bpm [859b/km] 65cal 228/W 11.88/12.24kmph Add a comment 0.6mi, 5:54 Run - Warm Up 1) 1km - 5:49(5:49/km) 140/152bpm [814b/km] 56cal 189/W 10.32/11.04kmph 2) 0.01km - 6(6:51/km) 153/154bpm [1047b/km] 1cal 205/W 8.77/10.98kmph Add a comment	6.1mi, 56:25 Run - Easy 1) 1km - 6:23(6:23/km) 145/155bpm [926b/km] 68cal 205/W 9.4/10.49kmph 2) 1km - 6:22(6:22/km) 159/167bpm [1013b/km] 77cal 209/W 9.42/10.4kmph 3) 1km - 5:52(5:52/km) 159/166bpm [933b/km] 70cal 197/W 10.22/11.32kmph 4) 1km - 5:26(5:26/km) 156/166bpm [848b/km] 64cal 197/W 11.03/11.96kmph 5) 1km - 5:26(5:26/km) 158/167bpm [859b/km] 65cal 202/W 11.04/11.88kmph 6) 1km - 5:27(5:27/km) 158/160bpm [860b/km] 65cal 211/W 11.03/11.92kmph 7) 1km - 5:35(5:35/km) 158/160bpm [882b/km] 66cal 211/W 10.75/11.76kmph 8) 1km - 5:36(5:36/km) 157/160bpm [880b/km] 66cal 207/W 10.71/10.98kmph 9) 1km - 5:39(5:39/km) 156/160bpm [882b/km] 66cal 204/W 10.61/11.04kmph 10) 0.79km - 4:38(5:52/km) 157/161bpm [920b/km] 54cal 211/W 10.24/11.01kmph Add a comment	-	6.9mi, 1:04:48 Run - Medium Long Run 1) 1km - 5:53(5:53/km) 141/150bpm [829b/km] 65cal 186/W 10.2/10.59kmph 2) 1km - 5:51(5:51/km) 152/160bpm [889b/km] 68cal 201/W 10.25/10.49kmph 3) 1km - 5:47(5:47/km) 160/162bpm [925b/km] 71cal 199/W 10.38/10.65kmph 4) 1km - 5:47(5:47/km) 162/165bpm [937b/km] 72cal 201/W 10.38/10.59kmph 5) 1km - 5:49(5:49/km) 161/164bpm [937b/km] 72cal 199/W 10.31/10.59kmph 6) 1km - 5:51(5:51/km) 159/163bpm [929b/km] 70cal 200/W 10.27/11.11kmph 7) 1km - 5:42(5:42/km) 158/161bpm [900b/km] 68cal 202/W 10.53/10.84kmph 8) 1km - 5:50(5:50/km) 157/161bpm [915b/km] 69cal 198/W 10.3/10.56kmph 9) 1km - 5:45(5:45/km) 154/158bpm [885b/km] 66cal 200/W 10.44/10.65kmph 10) 1km - 5:59(5:59/km) 153/157bpm [915b/km] 68cal 191/W 10.03/10.4kmph 11) 1km - 6:03(6:03/km) 154/158bpm [932b/km] 69cal 196/W 9.91/10.68kmph 12) 0.08km - 32(6:16/km) 153/154bpm [959b/km] 6cal 198/W 9.58/9.81kmph Add a comment	0.8mi, 7:47 Run - Warm Down 1) 1km - 6:13(6:13/km) 144/153bpm [895b/km] 63cal 187/W 9.66/11.04kmph 2) 0.25km - 1:34(6:16/km) 146/153bpm [916b/km] 16cal 194/W 9.57/10.31kmph Add a comment 3.1mi, 26:24 Run - Hill Work 1) 0.5km - 2:42(5:23/km) 156/171bpm [841b/km] 33cal 253/W 11.13/12.08kmph 2) 0.5km - 2:32(5:03/km) 164/171bpm [829b/km] 32cal 215/W 11.88/12.9kmph 3) 0.5km - 2:52(5:42/km) 166/170bpm [946b/km] 37cal 235/W 10.53/11.69kmph 4) 0.5km - 2:30(5:00/km) 167/172bpm [836b/km] 33cal 212/W 11.99/12.41kmph 5) 0.5km - 2:41(5:21/km) 169/173bpm [905b/km] 36cal 250/W 11.2/12.12kmph 6) 0.5km - 2:32(5:04/km) 167/173bpm [847b/km] 33cal 214/W 11.83/12.5kmph 7) 0.5km - 2:47(5:33/km) 169/173bpm [939b/km] 37cal 239/W 10.8/11.96kmph 8) 0.5km - 2:34(5:07/km) 164/171bpm [838b/km] 33cal 211/W 11.74/12.33kmph 9) 0.5km - 2:46(5:33/km) 167/171bpm [926b/km] 36cal 242/W 10.82/11.92kmph 10) 0.5km - 2:30(5:01/km) 165/172bpm [829b/km] 32cal 217/W 11.94/13kmph Add a comment 1.5mi, 14:32 Run - Warm Up 1) 1km - 6:00(6:00/km) 138/153bpm [829b/km] 58cal 184/W 9.99/10.59kmph 2) 0.26km - 1:31(5:43/km) 152/155bpm [869b/km] 17cal 202/W 10.49/10.59kmph 3) 1km - 4:59(4:59/km) 164/168bpm [818b/km] 64cal 229/W 12.03/12.5kmph 4) 0.14km - 2:02(14:25/km) 142/167bpm [2047b/km] 20cal 92/W 4.16/12.2kmph Add a comment	5mi, 48:14 Run - General 1) 1km - 6:22(6:22/km) 136/146bpm [867b/km] 60cal 184/W 9.41/10.31kmph 2) 1km - 6:05(6:05/km) 145/154bpm [882b/km] 63cal 181/W 9.86/10.29kmph 3) 1km - 6:08(6:08/km) 151/154bpm [925b/km] 68cal 189/W 9.79/10.03kmph 4) 1km - 5:57(5:57/km) 153/155bpm [910b/km] 67cal 191/W 10.08/10.47kmph 5) 1km - 5:47(5:47/km) 152/155bpm [879b/km] 65cal 200/W 10.38/10.71kmph 6) 1km - 5:46(5:46/km) 151/155bpm [870b/km] 64cal 202/W 10.42/10.62kmph 7) 1km - 5:54(5:54/km) 153/157bpm [904b/km] 67cal 199/W 10.16/10.75kmph 8) 1km - 6:10(6:10/km) 157/164bpm [969b/km] 73cal 202/W 9.72/10.94kmph 9) 0.01km - 5(6:26/km) 147/147bpm [945b/km] 1cal 180/W 9.33/10.75kmph Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
-	0.4mi, 4:51 Run - Strides 1) 0.09km - 23(4:17/km) 133/147bpm [571b/km] 3cal 200/W 13.98/15.45kmph 2) 0.11km - 1:21(12:44/km) 133/151bpm [1693b/km] 12cal 110/W 4.71/14.88kmph 3) 0.08km - 21(4:07/km) 126/137bpm [518b/km] 3cal 194/W 14.59/16.07kmph 4) 0.06km - 1:01(17:19/km) 140/151bpm [2425b/km] 9cal 104/W 3.46/16.14kmph 5) 0.09km - 21(4:00/km) 127/134bpm [508b/km] 3cal 184/W 14.99/15.86kmph 6) 0.07km - 1:00(15:07/km) 138/151bpm [2086b/km] 9cal 108/W 3.97/16kmph 7) 0.09km - 22(3:57/km) 134/149bpm [530b/km] 3cal 203/W 15.18/16.07kmph 8) 0.01km - 3(7:22/km) 150/152bpm [1106b/km] 282/W 8.14/16kmph Add a comment 3.1mi, 29:05 Run - Easy 1) 1km - 6:04(6:04/km) 134/149bpm [812b/km] 56cal 179/W 9.9/10.65kmph 2) 1km - 5:43(5:43/km) 151/156bpm [864b/km] 64cal 205/W 10.49/11.04kmph 3) 1km - 5:46(5:46/km) 154/158bpm [888b/km] 66cal 203/W 10.41/11.32kmph 4) 1km - 5:46(5:46/km) 154/158bpm [889b/km] 67cal 200/W 10.4/10.71kmph 5) 1km - 5:43(5:43/km) 155/158bpm [886b/km] 66cal 200/W 10.5/10.88kmph 6) 0.01km - 4(11:30/km) 155/155bpm [1783b/km] 189/W 5.22/8.76kmph Add a comment	3mi, 25:15 Run - Race 1) 1km - 5:01(5:01/km) 157/172bpm [788b/km] 61cal 223/W 11.96/13.74kmph 2) 1km - 5:12(5:12/km) 171/173bpm [889b/km] 67cal 221/W 11.55/12.72kmph 3) 1km - 5:19(5:19/km) 172/175bpm [913b/km] 72cal 232/W 11.3/12.86kmph 4) 1km - 5:15(5:15/km) 174/178bpm [913b/km] 72cal 230/W 11.43/13.38kmph 5) 0.9km - 4:28(4:59/km) 176/181bpm [879b/km] 61cal 240/W 12.02/14.12kmph Add a comment 0.7mi, 6:38 Run - Warm Up 1) 1km - 6:12(6:12/km) 136/153bpm [842b/km] 62cal 188/W 9.69/12.81kmph 2) 0.07km - 27(6:00/km) 152/155bpm [913b/km] 5cal 205/W 9.99/10.98kmph Add a comment	-	5mi, 44:52 Run - Easy 1) 1km - 5:46(5:46/km) 137/148bpm [789b/km] 56cal 191/W 10.42/10.98kmph 2) 1km - 5:40(5:40/km) 151/159bpm [856b/km] 62cal 206/W 10.58/10.81kmph 3) 1km - 5:36(5:36/km) 153/158bpm [856b/km] 63cal 207/W 10.73/11.01kmph 4) 1km - 5:31(5:31/km) 157/159bpm [866b/km] 65cal 208/W 10.87/11.11kmph 5) 0.04km - 15(7:08/km) 158/159bpm [1126b/km] 3cal 212/W 8.42/11.15kmph 6) 0.21km - 1:00(4:53/km) 162/165bpm [790b/km] 12cal 230/W 12.3/12.59kmph 7) 0.17km - 1:01(5:52/km) 163/165bpm [956b/km] 13cal 207/W 10.23/12.04kmph 8) 0.21km - 1:01(4:54/km) 163/164bpm [800b/km] 13cal 224/W 12.23/12.2kmph 9) 0.17km - 1:01(5:52/km) 159/164bpm [933b/km] 12cal 208/W 10.22/12.16kmph 10) 0.21km - 1:01(4:55/km) 161/164bpm [791b/km] 12cal 221/W 12.22/12.08kmph 11) 0.18km - 1:00(5:43/km) 161/164bpm [921b/km] 12cal 207/W 10.49/12.16kmph 12) 0.2km - 1:00(4:57/km) 162/165bpm [801b/km] 12cal 225/W 12.14/12.16kmph 13) 0.18km - 1:00(5:39/km) 162/166bpm [916b/km] 12cal 215/W 10.62/12.04kmph 14) 0.21km - 1:01(4:43/km) 162/164bpm [765b/km] 13cal 225/W 12.71/12.63kmph 15) 1km - 5:37(5:37/km) 158/164bpm [887b/km] 67cal 208/W 10.69/12.63kmph 16) 1km - 5:41(5:41/km) 153/159bpm [869b/km] 64cal 199/W 10.57/10.98kmph 17) 0.27km - 1:42(6:15/km) 155/160bpm [969b/km] 19cal 204/W 9.6/10.98kmph Add a comment	-	8.5mi, 1:15:56 Run - Progressive 1) 1.91km - 12:00(6:18/km) 141/153bpm [888b/km] 118cal 184/W 9.53/11.73kmph 2) 5km - 27:09(5:26/km) 160/166bpm [869b/km] 331cal 213/W 11.05/11.84kmph 3) 5km - 24:47(4:57/km) 168/172bpm [833b/km] 326cal 233/W 12.1/12.95kmph 4) 1.73km - 12:00(6:56/km) 149/169bpm [1033b/km] 129cal 170/W 8.65/12.81kmph Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
-	5mi, 45:51 Run - Easy 1) 1km - 6:38(6:38/km) 141/155bpm [934b/km] 66cal 197/W 9.05/10.91kmph 2) 1km - 6:17(6:17/km) 156/167bpm [980b/km] 73cal 212/W 9.55/10.23kmph 3) 1km - 5:51(5:51/km) 159/166bpm [931b/km] 71cal 198/W 10.25/11.57kmph 4) 1km - 5:11(5:11/km) 155/164bpm [805b/km] 60cal 197/W 11.56/12.81kmph 5) 1km - 5:28(5:28/km) 159/163bpm [870b/km] 66cal 205/W 10.97/11.92kmph 6) 1km - 5:24(5:24/km) 161/164bpm [869b/km] 66cal 213/W 11.12/11.36kmph 7) 1km - 5:31(5:31/km) 160/162bpm [882b/km] 67cal 209/W 10.88/11.11kmph 8) 1km - 5:28(5:28/km) 158/161bpm [864b/km] 65cal 208/W 10.98/11.5kmph 9) 0.01km - 3(6:53/km) 158/158bpm [1086b/km] 215/W 8.73/11.39kmph Add a comment	10mi, 1:29:18 Run - Medium Long Run 1) 1km - 5:47(5:47/km) 140/156bpm [811b/km] 64cal 190/W 10.36/11.08kmph 2) 1km - 5:48(5:48/km) 156/161bpm [905b/km] 68cal 203/W 10.34/10.59kmph 3) 1km - 5:42(5:42/km) 159/162bpm [907b/km] 69cal 204/W 10.52/10.81kmph 4) 1km - 5:41(5:41/km) 161/163bpm [915b/km] 70cal 203/W 10.56/10.84kmph 5) 1km - 5:44(5:44/km) 160/164bpm [918b/km] 70cal 201/W 10.46/10.84kmph 6) 1km - 5:41(5:41/km) 159/162bpm [905b/km] 69cal 202/W 10.54/10.88kmph 7) 1km - 5:33(5:33/km) 157/160bpm [871b/km] 66cal 207/W 10.81/11.15kmph 8) 1km - 5:43(5:43/km) 161/165bpm [922b/km] 70cal 208/W 10.48/10.91kmph 9) 1km - 5:28(5:28/km) 157/161bpm [857b/km] 64cal 207/W 10.99/12kmph 10) 1km - 5:27(5:27/km) 161/164bpm [877b/km] 67cal 216/W 11.02/11.29kmph 11) 1km - 5:20(5:20/km) 161/164bpm [860b/km] 65cal 216/W 11.24/11.57kmph 12) 1km - 5:27(5:27/km) 158/161bpm [862b/km] 65cal 212/W 11/11.39kmph 13) 1km - 5:25(5:25/km) 158/161bpm [857b/km] 65cal 214/W 11.06/12.24kmph 14) 1km - 5:18(5:18/km) 158/160bpm [837b/km] 63cal 218/W 11.33/11.8kmph 15) 1km - 5:33(5:33/km) 157/159bpm [871b/km] 65cal 210/W 10.82/11.36kmph 16) 1km - 5:31(5:31/km) 156/161bpm [860b/km] 65cal 216/W 10.88/11.69kmph 17) 0.02km - 8(6:27/km) 161/162bpm [1039b/km] 2cal 217/W 9.3/10.71kmph Add a comment	-	6.2mi, 55:35 Run - Medium Long Run 1) 1km - 5:42(5:42/km) 145/158bpm [825b/km] 59cal 195/W 10.54/11.43kmph 2) 1km - 5:41(5:41/km) 160/164bpm [909b/km] 69cal 207/W 10.56/10.78kmph 3) 1km - 5:42(5:42/km) 164/168bpm [935b/km] 72cal 206/W 10.52/10.91kmph 4) 1km - 5:33(5:33/km) 167/169bpm [928b/km] 72cal 208/W 10.8/11.08kmph 5) 1km - 5:37(5:37/km) 165/167bpm [926b/km] 71cal 205/W 10.7/10.88kmph 6) 1km - 5:27(5:27/km) 164/168bpm [893b/km] 69cal 213/W 11.02/11.65kmph 7) 1km - 5:27(5:27/km) 165/168bpm [900b/km] 70cal 211/W 10.99/11.21kmph 8) 1km - 5:31(5:31/km) 163/166bpm [899b/km] 69cal 209/W 10.88/11.18kmph 9) 1km - 5:30(5:30/km) 164/167bpm [903b/km] 69cal 208/W 10.9/11.36kmph 10) 1km - 5:23(5:23/km) 164/168bpm [883b/km] 68cal 220/W 11.15/12.24kmph 11) 0.01km - 2(7:14/km) 168/168bpm [1216b/km] 225/W 8.29/11.29kmph Add a comment	0.7mi, 6:47 Run - Warm Down 1) 1km - 6:24(6:24/km) 149/158bpm [954b/km] 70cal 187/W 9.37/10.56kmph 2) 0.06km - 23(5:58/km) 157/158bpm [938b/km] 4cal 190/W 10.05/9.6kmph Add a comment 3.1mi, 25:59 Run - Hill Work 1) 0.5km - 2:40(5:20/km) 162/175bpm [863b/km] 33cal 244/W 11.26/12.04kmph 2) 0.5km - 2:30(4:59/km) 167/174bpm [832b/km] 32cal 218/W 12.05/12.59kmph 3) 0.5km - 2:49(5:39/km) 169/173bpm [956b/km] 37cal 239/W 10.61/12.2kmph 4) 0.5km - 2:30(4:59/km) 167/172bpm [832b/km] 33cal 213/W 12.04/12.37kmph 5) 0.5km - 2:40(5:22/km) 172/177bpm [924b/km] 36cal 244/W 11.16/12.2kmph 6) 0.5km - 2:29(4:58/km) 170/179bpm [843b/km] 33cal 218/W 12.1/12.63kmph 7) 0.5km - 2:42(5:26/km) 172/177bpm [935b/km] 36cal 244/W 11.04/12.24kmph 8) 0.5km - 2:30(4:59/km) 170/177bpm [847b/km] 33cal 218/W 12.04/12.54kmph 9) 0.5km - 2:43(5:30/km) 172/175bpm [945b/km] 36cal 242/W 10.92/12.04kmph 10) 0.5km - 2:25(4:51/km) 170/174bpm [826b/km] 32cal 220/W 12.36/12.72kmph Add a comment 1.4mi, 12:49 Run - Warm Up 1) 1km - 6:02(6:02/km) 141/152bpm [851b/km] 59cal 184/W 9.94/12.08kmph 2) 0.26km - 1:35(6:00/km) 153/156bpm [919b/km] 18cal 197/W 9.99/10.29kmph 3) 1km - 5:10(5:10/km) 164/167bpm [846b/km] 65cal 221/W 11.62/12.33kmph 4) 0.01km - 3(5:34/km) 167/167bpm [930b/km] 237/W 10.77/12.24kmph Add a comment	5mi, 48:52 Run - Recovery Run 1) 1km - 6:16(6:16/km) 131/144bpm [821b/km] 56cal 174/W 9.57/9.92kmph 2) 1km - 6:05(6:05/km) 149/155bpm [906b/km] 66cal 194/W 9.86/10.14kmph 3) 1km - 5:53(5:53/km) 153/158bpm [900b/km] 66cal 192/W 10.2/10.62kmph 4) 1km - 5:58(5:58/km) 154/158bpm [918b/km] 68cal 193/W 10.06/10.29kmph 5) 1km - 5:59(5:59/km) 154/157bpm [922b/km] 68cal 192/W 10.02/10.31kmph 6) 1km - 6:04(6:04/km) 154/158bpm [936b/km] 70cal 196/W 9.88/10.2kmph 7) 1km - 6:05(6:05/km) 151/154bpm [919b/km] 67cal 188/W 9.86/10.29kmph 8) 1km - 6:27(6:27/km) 152/157bpm [980b/km] 72cal 187/W 9.31/10.29kmph 9) 0.01km - 4(7:38/km) 152/152bpm [1159b/km] 195/W 7.87/9.37kmph Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
-	2.5mi, 24:32 Run - Easy 1) 1km - 6:05(6:05/km) 133/148bpm [809b/km] 57cal 182/W 9.86/10.53kmph 2) 1km - 6:15(6:15/km) 147/152bpm [919b/km] 66cal 186/W 9.6/9.76kmph 3) 1km - 6:03(6:03/km) 150/153bpm [908b/km] 67cal 192/W 9.91/10.68kmph 4) 1km - 6:04(6:04/km) 151/155bpm [916b/km] 67cal 196/W 9.89/11.04kmph 5) 0.01km - 5(7:54/km) 155/155bpm [1224b/km] 1cal 200/W 7.6/9.55kmph Add a comment	8.7mi, 1:20:52 Run - Medium Long Run 1) 0km - 5(18:37/km) 85/85bpm [1582b/km] 3.22/0kmph 2) 1km - 6:33(6:33/km) 146/159bpm [956b/km] 70cal 197/W 9.17/10.31kmph 3) 1km - 6:18(6:18/km) 164/173bpm [1034b/km] 80cal 210/W 9.52/10.26kmph 4) 1km - 5:44(5:44/km) 168/173bpm [963b/km] 75cal 202/W 10.47/11.92kmph 5) 1km - 5:16(5:16/km) 165/174bpm [868b/km] 68cal 207/W 11.4/12.37kmph 6) 1km - 5:20(5:20/km) 164/174bpm [874b/km] 67cal 202/W 11.26/12.24kmph 7) 1km - 5:43(5:43/km) 164/168bpm [939b/km] 73cal 202/W 10.48/10.71kmph 8) 1km - 5:40(5:40/km) 161/165bpm [911b/km] 70cal 203/W 10.6/11.11kmph 9) 1km - 5:42(5:42/km) 161/164bpm [917b/km] 70cal 205/W 10.54/11.04kmph 10) 1km - 5:36(5:36/km) 160/163bpm [897b/km] 68cal 207/W 10.7/11.08kmph 11) 1km - 5:38(5:38/km) 158/161bpm [890b/km] 67cal 206/W 10.66/10.94kmph 12) 1km - 5:43(5:43/km) 158/162bpm [903b/km] 68cal 202/W 10.5/11.47kmph 13) 1km - 5:40(5:40/km) 155/157bpm [879b/km] 65cal 204/W 10.58/10.84kmph 14) 1km - 5:47(5:47/km) 155/160bpm [898b/km] 67cal 200/W 10.36/10.84kmph 15) 1km - 6:02(6:02/km) 154/157bpm [929b/km] 69cal 198/W 9.94/10.78kmph 16) 0.01km - 4(6:43/km) 156/157bpm [1048b/km] 1cal 206/W 8.93/9.48kmph Add a comment	-	7mi, 1:04:24 Run - Medium Long Run 1) 1km - 6:04(6:04/km) 136/149bpm [825b/km] 66cal 183/W 9.89/11.21kmph 2) 1km - 5:53(5:53/km) 150/152bpm [884b/km] 67cal 196/W 10.18/10.44kmph 3) 1km - 5:43(5:43/km) 152/160bpm [870b/km] 67cal 201/W 10.48/10.65kmph 4) 1km - 5:43(5:43/km) 158/161bpm [904b/km] 69cal 201/W 10.49/10.59kmph 5) 1km - 5:42(5:42/km) 159/161bpm [907b/km] 69cal 203/W 10.52/10.75kmph 6) 1km - 5:40(5:40/km) 161/163bpm [913b/km] 70cal 206/W 10.58/11.61kmph 7) 1km - 5:33(5:33/km) 160/163bpm [887b/km] 68cal 208/W 10.82/11.32kmph 8) 1km - 5:43(5:43/km) 159/162bpm [909b/km] 69cal 202/W 10.5/10.68kmph 9) 1km - 5:35(5:35/km) 157/159bpm [877b/km] 66cal 205/W 10.75/10.91kmph 10) 1km - 5:39(5:39/km) 157/160bpm [887b/km] 67cal 202/W 10.62/11.18kmph 11) 1km - 5:45(5:45/km) 154/158bpm [886b/km] 66cal 205/W 10.42/11.65kmph 12) 0.22km - 1:23(6:10/km) 157/158bpm [969b/km] 16cal 226/W 9.72/10.38kmph Add a comment	6.6mi, 1:01:38 Run - Intervals 1) 3.01km - 20:00(6:39/km) 147/158bpm [978b/km] 209cal 172/W 9.02/11.73kmph 2) 2km - 9:20(4:40/km) 172/176bpm [802b/km] 126cal 247/W 12.87/13.14kmph 3) 0.14km - 1:30(10:55/km) 153/174bpm [1670b/km] 17cal 114/W 5.5/12.81kmph 4) 2km - 9:46(4:53/km) 170/175bpm [830b/km] 131cal 241/W 12.29/14.28kmph 5) 0.26km - 1:30(5:50/km) 162/166bpm [944b/km] 19cal 210/W 10.3/11.47kmph 6) 2km - 12:02(6:01/km) 150/155bpm [902b/km] 132cal 190/W 9.98/10.44kmph 7) 0.25km - 1:30(5:58/km) 150/151bpm [896b/km] 16cal 191/W 10.04/10.08kmph 8) 1km - 6:01(6:00/km) 147/150bpm [883b/km] 64cal 191/W 9.99/10.29kmph Add a comment	-

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