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Location Date/Time of run Run   duration   (mm:ss) Run  distance  (miles) Average Speed (mph)      Average      Pace (m:ss/mile) Average Heart Rate Max  Heart  Rate   Fastest   Mile (m:ss)  Elevation  gain (m) Map Each Mile (m:ss) Shoes Comment
Road - Around home - 6 miles - activity_15150246774 30 Apr 24 12:02 50:13 6.579 7.86 7:38 142 154 7:26 137view on os maps 7:54  7:34  7:28  7:30  8:12  7:26  7:09 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_15036477436 23 Apr 24 12:14 25:57 3.381 7.82 7:41 132 143 7:25 91view on os maps 7:56  7:38  7:25  7:46 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_15011549008 21 Apr 24 17:25 50:23 6.595 7.85 7:38 146 159 7:24 123view on os maps 8:02  7:36  7:28  7:24  8:04  7:28  7:18 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_14964828124 18 Apr 24 18:45 26:57 3.506 7.81 7:41 138 157 7:12 97view on os maps 7:55  7:48  7:12  7:58 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14926525770 16 Apr 24 11:52 50:41 6.577 7.79 7:42 145 163 7:23 141view on os maps 8:00  7:39  7:23  7:29  8:16  7:37  7:25 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14713525044 03 Apr 24 11:53 51:01 6.592 7.75 7:44 136 150 7:31 144view on os maps 8:04  7:39  7:35  7:35  8:19  7:31  7:16 Altra Escalante 2.5 Home
Road - Around home - Half marathon - activity_14667082963 31 Mar 24 11:43 1:48:21 13.438 7.44 8:04 135 153 7:47 215view on os maps 8:23  7:59  7:56  7:59  8:05  8:11  8:07  7:55  8:07  8:16  8:05  7:47  8:09  7:40 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_14631758153 29 Mar 24 09:45 26:49 3.387 7.58 7:55 140 155 7:43 92view on os maps 8:08  7:52  7:43  8:00 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14589323173 26 Mar 24 11:59 49:17 6.586 8.02 7:29 140 158 7:14 115view on os maps 8:00  7:27  7:17  7:14  7:56  7:15  7:03 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14481211071 19 Mar 24 11:42 51:23 6.588 7.69 7:48 138 155 7:35 119view on os maps 8:08  7:48  7:40  7:38  8:14  7:35  7:21 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_14465608765 18 Mar 24 12:12 27:24 3.373 7.39 8:07 130 148 7:53 89view on os maps 8:28  8:01  7:53  8:08 Saucony Kinvara 2 (red)
Road - Around home - 3 mile - activity_14432437425 16 Mar 24 10:47 31:15 3.920 7.53 7:58 150 158 7:49 74view on os maps 8:08  7:49  7:55  8:01 Altra Escalante 2.5 Home
Road - Around home - 8 miles - activity_14432434523 16 Mar 24 08:28 1:18:38 8.908 6.80 8:50 158 181 6:36 119view on os maps 8:27  7:55  7:44  11:50  6:36  6:38  13:54  7:58  8:19 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_14298596997 07 Mar 24 17:13 27:30 3.383 7.38 8:08 131 146 7:53 98view on os maps 8:21  8:03  7:53  8:25 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14262540920 05 Mar 24 11:55 51:53 6.602 7.64 7:51 141 156 7:42 112view on os maps 8:01  7:46  7:43  7:43  8:27  7:42  7:29 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_14154790360 27 Feb 24 12:04 40:59 5.374 7.87 7:38 138 160 7:24 117view on os maps 7:54  7:30  7:24  8:05  7:26  7:08 Altra Escalante 2.5 Home
Road - Around home - 4 mile - activity_14107430369 24 Feb 24 10:50 31:30 3.946 7.52 7:59 154 168 7:53 78view on os maps 8:07  7:53  7:58  7:58 Altra Escalante 2.5 Home
Road - Around home - 8 miles - activity_14105726309 24 Feb 24 08:28 1:15:02 8.947 7.15 8:23 153 178 6:33 131view on os maps 8:12  7:48  7:33  13:27  6:40  6:45  6:33  10:47  7:40 Altra Escalante 2.5 Home Includes cardiff park run
Road - Around home - 6 miles - activity_14082890979 22 Feb 24 15:52 51:57 6.573 7.59 7:54 138 153 7:39 134view on os maps 8:17  7:47  7:39  7:43  8:28  7:42  7:34 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_14045808296 20 Feb 24 08:08 26:35 3.397 7.67 7:50 148 169 7:35 95view on os maps 8:12  7:41  7:35  7:51 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13883748864 09 Feb 24 12:04 26:06 3.256 7.49 8:01 139 152 7:46 75view on os maps 8:21  7:58  7:46  7:52 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13859260185 07 Feb 24 17:18 27:10 3.259 7.20 8:20 130 150 8:05 73view on os maps 8:33  8:21  8:05  8:28 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13745032392 31 Jan 24 04:58 51:02 6.593 7.75 7:44 136 152 7:28 118view on os maps 8:11  7:49  7:31  7:32  8:13  7:28  7:12 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13718285007 29 Jan 24 12:23 51:08 6.614 7.76 7:44 137 152 7:35 124view on os maps 7:55  7:35  7:36  7:35  8:14  7:41  7:23 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13672379426 26 Jan 24 11:56 49:30 6.609 8.01 7:29 145 172 7:13 127view on os maps 7:53  7:30  7:19  7:13  7:57  7:19  7:05 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13613861936 22 Jan 24 11:51 49:55 6.597 7.93 7:34 144 168 7:20 164view on os maps 7:53  7:37  7:20  7:22  8:04  7:22  7:09 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13553821114 18 Jan 24 05:34 27:33 3.447 7.51 7:59 171 212 7:45 100view on os maps 8:16  7:50  7:45  8:16 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_13528815885 16 Jan 24 12:13 16:20 2.063 7.58 7:55 136 153 7:48 50view on os maps 8:04  7:48  7:24 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13395927350 07 Jan 24 09:10 51:04 6.590 7.74 7:45 140 154 7:26 123view on os maps 8:15  7:37  7:26  7:30  8:16  7:39  7:22 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13370054950 05 Jan 24 12:09 26:21 3.398 7.74 7:45 141 158 7:25 90view on os maps 8:06  7:42  7:25  7:53 Altra Escalante 2.5
Road - Around home - 2 mile - activity_13326131547 02 Jan 24 12:15 16:04 2.072 7.74 7:45 139 155 7:43 52view on os maps 7:51  7:43  6:54 Altra Escalante 2.5
Road - Around home - 2 mile - activity_13273165499 29 Dec 23 12:11 16:12 2.060 7.63 7:52 144 159 7:49 57view on os maps 7:57  7:49  7:22 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_13244056281 27 Dec 23 08:05 51:05 6.608 7.76 7:44 147 158 7:27 149view on os maps 8:03  7:40  7:27  7:32  8:21  7:31  7:25 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13181163097 21 Dec 23 15:49 26:02 3.360 7.74 7:45 141 157 7:32 100view on os maps 8:03  7:38  7:32  7:49 Altra Escalante 2.5
Road - Around home - 3 mile - activity_13155980990 19 Dec 23 12:23 25:44 3.383 7.89 7:36 139 158 7:22 97view on os maps 7:54  7:29  7:22  7:45 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13039369669 09 Dec 23 15:03 25:19 3.375 8.00 7:30 146 160 7:18 121view on os maps 7:46  7:18  7:23  7:36 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_13024202709 08 Dec 23 10:04 26:41 3.398 7.64 7:51 162 190 7:44 92view on os maps 8:00  7:45  7:44  8:03 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_12892454042 27 Nov 23 12:14 25:14 3.386 8.05 7:27 144 164 7:15 93view on os maps 7:41  7:22  7:15  7:36 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_12814707877 21 Nov 23 07:35 26:01 3.385 7.81 7:41 141 157 7:21 95view on os maps 8:04  7:38  7:21  7:43 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_12766040548 17 Nov 23 12:11 24:35 3.405 8.31 7:13 150 162 7:01 92view on os maps 7:19  7:13  7:01  7:28 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_12713584287 13 Nov 23 12:06 24:51 3.378 8.16 7:21 148 166 7:13 111view on os maps 7:33  7:13  7:15  7:30 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_12634518905 07 Nov 23 12:14 15:32 2.126 8.21 7:18 135 157 7:14 64view on os maps 7:20  7:14  7:48 Altra Escalante 2.5
Road - Around home - 6 miles - activity_12444978705 24 Oct 23 07:19 49:59 6.607 7.93 7:34 149 170 7:14 117view on os maps 8:07  7:36  7:21  7:21  8:08  7:14  6:52 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12352915735 17 Oct 23 12:05 47:57 6.605 8.27 7:16 150 165 7:01 143view on os maps 7:37  7:13  7:01  7:01  7:51  7:06  6:50 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_12314450931 14 Oct 23 14:10 1:48:00 13.068 7.26 8:16 138 152 7:59 233view on os maps 8:46  8:16  8:15  8:12  8:19  8:42  8:06  8:06  8:04  8:08  8:13  8:19  7:59  8:50 Altra Escalante 2.5
Road - Around home - 6 miles - activity_12254647513 10 Oct 23 12:00 47:31 6.547 8.27 7:15 149 161 7:00 129view on os maps 7:31  7:15  7:00  7:01  7:51  7:09  6:48 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_12146662088 01 Oct 23 10:02 1:29:33 13.178 8.83 6:48 169 190 6:43 118view on os maps 6:43  6:44  6:47  6:48  6:47  6:49  6:44  6:48  6:47  6:47  6:58  6:54  6:51  6:03 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12107805064 26 Sep 23 07:25 49:44 6.546 7.90 7:36 147 160 7:13 120view on os maps 8:08  7:44  7:27  7:21  8:03  7:13  6:56 Altra Escalante 2.5 Home
Road - Around home - Half marathon - activity_12088814337 23 Sep 23 14:38 1:46:16 13.316 7.52 7:59 145 159 7:42 214view on os maps 8:31  7:57  7:42  7:54  8:05  8:09  8:06  7:56  7:58  7:54  7:57  7:44  8:03  7:30 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12068726274 20 Sep 23 18:35 49:19 6.599 8.03 7:28 143 156 7:12 128view on os maps 7:52  7:30  7:22  7:13  8:03  7:12  6:52 Altra Escalante 2.5 Home
Road - Around home - Half marathon - activity_12041990582 17 Sep 23 08:23 1:46:34 13.157 7.41 8:06 143 157 7:52 200view on os maps 8:47  8:04  8:01  7:58  8:08  8:01  7:55  8:08  7:57  8:12  8:05  7:52  8:20  7:23 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_12015690069 13 Sep 23 17:31 49:34 6.537 7.91 7:35 143 159 7:18 123view on os maps 8:05  7:29  7:18  7:18  8:04  7:26  7:17 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11997665709 11 Sep 23 12:03 26:16 3.390 7.74 7:45 143 158 7:26 94view on os maps 8:09  7:35  7:26  7:58 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11974869858 08 Sep 23 12:18 16:51 2.052 7.31 8:13 132 153 7:58 50view on os maps 8:31  7:58  7:13 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_11853123074 23 Aug 23 05:36 49:57 6.578 7.90 7:36 137 152 7:16 121view on os maps 8:14  7:37  7:21  7:19  8:09  7:16  6:57 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_11832013312 20 Aug 23 10:14 1:45:48 13.060 7.41 8:06 140 158 7:48 203view on os maps 8:33  8:11  8:14  8:38  8:07  8:08  8:02  7:52  7:57  8:03  7:48  7:52  7:56  7:30 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_11804700359 16 Aug 23 18:00 52:21 6.592 7.56 7:56 138 157 7:37 124view on os maps 8:24  7:52  7:41  7:37  8:32  7:46  7:33 Altra Escalante 2.5 Home
Road - Around home - 12 miles - activity_11778537781 13 Aug 23 10:59 1:40:48 12.105 7.21 8:20 136 154 8:03 203view on os maps 8:51  8:37  8:19  8:20  8:13  8:12  8:17  8:05  8:09  8:32  8:20  8:03  7:36 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_11726192340 06 Aug 23 12:20 53:31 6.608 7.41 8:06 140 157 7:49 128view on os maps 8:31  8:07  7:51  7:58  8:34  7:49  7:41 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11689279253 01 Aug 23 12:14 26:10 3.360 7.70 7:47 140 157 7:36 95view on os maps 8:09  7:40  7:36  7:40 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11666231557 29 Jul 23 09:33 30:18 3.763 7.45 8:03 150 163 7:48 88view on os maps 8:35  7:59  7:48  7:46 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11660676773 28 Jul 23 13:08 26:24 3.395 7.72 7:47 140 162 7:23 93view on os maps 8:32  7:30  7:23  7:33 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11648689607 26 Jul 23 18:38 15:47 1.957 7.44 8:04 150 182 8:17 40view on os maps 8:17  7:51 Altra One 25
Road - Around home - 3 mile - activity_11609501726 21 Jul 23 11:55 28:20 3.223 6.82 8:48 137 156 8:11 76view on os maps 8:20  8:11  10:01  8:11 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11586898038 18 Jul 23 12:06 16:43 2.064 7.41 8:06 139 158 7:55 51view on os maps 8:20  7:55  7:19 Altra Escalante 2.5
Road - Around home - 3 mile - activity_11511974606 08 Jul 23 07:39 25:51 3.397 7.89 7:37 155 185 7:21 90view on os maps 7:50  7:30  7:21  7:58 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11506560971 07 Jul 23 11:59 26:26 3.136 7.12 8:26 135 152 8:18 75view on os maps 8:18  8:36  8:24  8:20 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11405729343 23 Jun 23 10:58 27:40 3.194 6.93 8:40 134 149 8:32 74view on os maps 8:39  8:49  8:32  8:30 Altra Escalante 2.5
Road - Around home - 6 miles - activity_11384703925 20 Jun 23 12:07 53:27 6.577 7.38 8:08 137 151 7:53 131view on os maps 8:31  8:04  7:53  7:53  8:47  7:56  7:34 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11377023380 19 Jun 23 12:08 16:41 1.998 7.18 8:21 131 142 8:22 53view on os maps 8:22  8:20 Altra Escalante 2.5
Road - Around home - 5 mile - activity_11326002592 12 Jun 23 12:05 37:44 4.905 7.80 7:42 146 160 7:32 98view on os maps 7:46  7:32  7:32  8:09  7:27 Altra Escalante 2.5
Road - Around home - 3 mile - activity_11289212023 07 Jun 23 12:15 24:50 3.202 7.74 7:45 150 181 7:36 99view on os maps 7:50  7:36  7:53  7:33 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_11274450557 05 Jun 23 12:35 27:19 3.388 7.44 8:04 138 152 7:55 112view on os maps 8:14  7:59  7:55  8:12 Altra Escalante 2.5 Home
Road - Around home - 2 mile - activity_11078533902 09 May 23 12:07 15:12 2.046 8.08 7:26 139 160 7:17 52view on os maps 7:36  7:17  6:39 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_10821044655 02 Apr 23 14:12 2:23:32 17.928 7.49 8:00 144 158 7:46 277view on os maps 8:18  8:04  8:02  7:57  8:02  7:56  7:55  8:39  7:51  7:52  7:47  7:46  7:54  7:59  8:05  8:04  7:56  8:00 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_10798631623 30 Mar 23 07:26 50:10 6.594 7.89 7:36 150 186 7:14 138view on os maps 8:16  7:39  7:25  7:22  8:02  7:14  7:00 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_10795229166 29 Mar 23 17:38 31:08 3.762 7.25 8:17 144 175 7:58 72view on os maps 8:14  7:58  8:29  8:28 Altra Escalante 2.5
Road - Around home - Long runs - activity_10718876810 18 Mar 23 09:56 2:17:41 16.925 7.38 8:08 143 156 7:53 206view on os maps 8:43  8:25  8:12  8:06  8:06  7:59  8:00  7:59  7:53  8:01  8:00  8:12  8:07  8:12  8:07  8:03  8:13 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_10704770515 16 Mar 23 07:28 51:09 6.575 7.71 7:47 139 152 7:27 122view on os maps 8:49  7:38  7:31  7:43  7:45  7:27  7:27 Altra Escalante 2.5
Road - Around home - 6 miles - activity_10691346248 14 Mar 23 07:25 50:42 6.602 7.81 7:41 142 157 7:26 120view on os maps 8:13  7:38  7:28  7:26  8:10  7:27  7:11 Altra Escalante 2.5
Road - Around home - 6 miles - activity_10612761174 02 Mar 23 07:27 51:33 6.584 7.66 7:50 146 169 7:30 124view on os maps 8:14  7:46  7:30  7:38  8:24  7:42  7:24 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10518204117 15 Feb 23 18:43 27:18 3.141 6.90 8:42 137 152 8:15 83view on os maps 9:15  8:39  8:15  8:04 Altra Escalante 2.5 Home
Road - Around home - 6 miles - activity_10507345327 14 Feb 23 07:25 52:25 6.576 7.53 7:58 145 164 7:43 116view on os maps 8:26  8:00  7:43  7:44  8:31  7:43  7:26 Altra Escalante 2.5 Home
Road - Around home - 3 mile - activity_10425392331 01 Feb 23 18:48 27:44 3.201 6.93 8:40 130 148 8:27 75view on os maps 9:01  8:33  8:27  8:31 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10403796598 29 Jan 23 12:54 27:51 3.307 7.12 8:25 134 152 8:08 95view on os maps 8:30  8:08  8:15  9:38 Altra Escalante 2.5
Road - Around home - 2 mile - activity_10364432850 23 Jan 23 12:09 15:31 2.043 7.90 7:36 140 159 7:32 53view on os maps 7:40  7:32  7:23 Altra Escalante 2.5 Home
Road - Around home - 10k - activity_10204887606 29 Dec 22 10:13 52:59 6.629 7.51 8:00 148 164 7:41 135view on os maps 8:33  8:06  7:47  7:46  8:23  7:41  7:29 Altra Escalante 2.5 Home
Road - Around home - 10k - activity_10200895917 28 Dec 22 15:04 51:20 6.627 7.75 7:45 143 155 7:31 150view on os maps 7:57  7:41  7:31  7:37  8:14  7:36  7:33 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10161058577 20 Dec 22 12:11 26:35 3.413 7.70 7:47 142 158 7:36 97view on os maps 7:57  7:49  7:36  7:48 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10128109311 13 Dec 22 12:09 25:38 3.410 7.98 7:31 143 157 7:10 94view on os maps 7:50  7:43  7:10  7:06 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10103454610 08 Dec 22 12:12 27:19 3.424 7.52 7:59 142 157 7:54 101view on os maps 7:59  7:54  8:00  8:04 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10092721320 06 Dec 22 12:16 24:23 3.413 8.40 7:09 151 175 6:54 100view on os maps 7:23  7:21  6:54  6:39 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10056174290 29 Nov 22 13:06 24:55 3.439 8.28 7:15 149 161 6:54 101view on os maps 7:33  7:12  6:54  7:24 Altra Escalante 2.5
Road - Around home - 3 mile - activity_10027970109 24 Nov 22 07:44 26:30 3.407 7.71 7:47 142 159 7:28 92view on os maps 8:07  7:45  7:28  7:47 Altra Escalante 2.5
Road - Around home - 5 mile - activity_10017149885 22 Nov 22 07:29 41:09 5.310 7.74 7:45 141 163 7:24 91view on os maps 8:27  7:54  7:35  7:24  7:38  6:59 Altra Escalante 2.5
Road - Around home - 3 mile - activity_9996809097 18 Nov 22 12:07 26:53 3.414 7.62 7:53 139 160 7:49 96view on os maps 7:55  7:50  7:49  8:01 Altra Escalante 2.5
Road - Around home - 3 mile - activity_9980350160 15 Nov 22 12:09 24:59 3.415 8.20 7:19 149 164 7:04 94view on os maps 7:34  7:16  7:04  7:25 Altra Escalante 2.5
Road - Around home - 3 mile - activity_9939387453 08 Nov 22 12:00 26:09 3.421 7.85 7:39 142 156 7:25 99view on os maps 7:51  7:38  7:25  7:44 Altra Escalante 2.5
Road - Around home - 10k - activity_9865285653 27 Oct 22 07:17 50:55 6.607 7.79 7:42 143 161 7:28 118view on os maps 8:10  7:49  7:31  7:30  8:09  7:28  7:07 Altra Escalante 2.5
Road - Around home - 10k - activity_9852910593 25 Oct 22 07:23 50:54 6.561 7.73 7:46 141 157 7:21 121view on os maps 8:44  7:36  7:40  7:46  7:39  7:21  7:23 Altra Escalante 2.5
Road - Around home - 10k - activity_9811244554 18 Oct 22 07:23 51:26 6.597 7.70 7:48 141 161 7:32 122view on os maps 8:14  7:55  7:36  7:38  8:16  7:32  7:06 Altra Escalante 2.5
Road - Around home - 10k - activity_9775120462 12 Oct 22 07:06 52:34 6.594 7.53 7:58 136 156 7:37 123view on os maps 8:28  8:02  7:49  7:51  8:26  7:37  7:21 Altra Escalante 2.5
Road - Around home - 2 mile - activity_9745174721 07 Oct 22 12:24 16:01 2.141 8.02 7:29 138 154 7:27 61view on os maps 7:27  7:30  7:35 Altra Escalante 2.5
Road - Around home - 10k - activity_9689423424 28 Sep 22 07:21 51:49 6.589 7.63 7:52 136 151 7:37 122view on os maps 8:19  7:52  7:41  7:37  8:20  7:40  7:21 Altra Escalante 2.5
Road - Around home - 10k - activity_9683318313 27 Sep 22 07:32 48:39 6.579 8.11 7:24 144 157 7:06 122view on os maps 7:49  7:31  7:15  7:13  7:50  7:06  6:46 Altra Escalante 2.5
Road - Around home - 10k - activity_9652938269 22 Sep 22 07:24 49:48 6.578 7.93 7:34 143 159 7:17 121view on os maps 8:07  7:39  7:24  7:22  7:56  7:17  7:00 Altra Escalante 2.5
Road - Around home - 10k - activity_9639834091 20 Sep 22 07:20 49:50 6.576 7.92 7:35 145 168 7:20 121view on os maps 8:00  7:37  7:24  7:20  8:02  7:24  7:01 Altra Escalante 2.5
Road - Around home - 10k - activity_9596136071 13 Sep 22 07:23 48:19 6.527 8.11 7:24 144 162 7:07 126view on os maps 7:59  7:29  7:11  7:12  7:45  7:07  6:45 Altra Escalante 2.5
Road - Around home - 10k - activity_9558020702 07 Sep 22 07:19 50:50 6.589 7.78 7:43 140 157 7:28 121view on os maps 8:06  7:42  7:34  7:34  8:09  7:28  7:15 Altra Escalante 2.5
Road - Around home - Half marathon - activity_9538230497 04 Sep 22 08:19 1:43:22 13.163 7.64 7:51 146 160 7:32 106view on os maps 8:23  7:52  7:47  7:50  7:47  7:50  7:50  7:32  7:50  7:57  7:53  7:41  7:59  7:09 Altra Escalante 2.5
Road - Around home - 10k - activity_9518802104 01 Sep 22 07:21 49:33 6.553 7.94 7:34 145 163 7:16 125view on os maps 8:11  7:32  7:20  7:24  7:56  7:16  7:01 Altra Escalante 2.5
Road - Around home - 10k - activity_9472917984 25 Aug 22 07:23 50:07 6.582 7.88 7:37 141 159 7:25 117view on os maps 7:53  7:39  7:25  7:28  8:09  7:27  7:04 Altra Escalante 2.5
Road - Around home - 10k - activity_9458971143 23 Aug 22 07:19 50:06 6.576 7.88 7:37 143 159 7:19 118view on os maps 8:04  7:38  7:27  7:30  8:03  7:19  7:04 Altra Escalante 2.5
Road - Around home - Half marathon - activity_9445910864 21 Aug 22 07:48 1:45:10 13.083 7.46 8:02 139 158 7:43 174view on os maps 8:34  8:00  7:53  8:03  7:59  9:13  7:58  7:46  8:04  7:52  7:43  7:43  7:45  7:27 Altra Escalante 2.5
Road - Around home - 10k - activity_9426646373 18 Aug 22 07:20 51:00 6.590 7.75 7:44 140 160 7:28 115view on os maps 8:12  7:47  7:36  7:38  8:06  7:28  7:09 Altra Escalante 2.5
Road - Around home - 10k - activity_9413146500 16 Aug 22 07:26 50:39 6.586 7.80 7:41 140 159 7:26 116view on os maps 8:09  7:38  7:26  7:29  8:09  7:31  7:16 Altra Escalante 2.5
Road - Around home - 10k - activity_9399765880 14 Aug 22 07:50 53:30 6.590 7.39 8:07 135 154 7:51 117view on os maps 8:32  8:10  7:55  8:03  8:33  7:51  7:33 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9245879894 21 Jul 22 13:05 17:28 2.425 8.33 7:12 158 167 7:03 56view on os maps 7:33  7:03  6:44 Altra Escalante 2.5  Something wrong with data on Garmin here, its only showin the last half of the route (at least Garmin and Strava do show 7 miles distance...)
Road - Around home - 11 miles - activity_9239323743 20 Jul 22 11:10 1:32:44 10.959 7.09 8:28 135 156 8:05 159view on os maps 8:47  8:23  8:25  8:32  8:49  8:45  8:34  8:16  8:41  8:05  7:45 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9202049340 14 Jul 22 12:05 54:45 6.606 7.24 8:17 132 148 8:06 130view on os maps 8:26  8:07  8:09  8:18  8:57  8:06  7:47 Altra Escalante 2.5
Road - Around home - 8 miles - activity_9187393869 12 Jul 22 07:40 1:03:29 7.884 7.45 8:03 143 160 7:50 123view on os maps 8:41  8:01  7:56  7:50  7:58  8:25  7:53  7:38 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9156387670 07 Jul 22 08:15 44:12 5.954 8.08 7:25 153 176 6:50 99view on os maps 8:23  6:55  6:50  7:03  7:03  8:21 Altra Escalante 2.5
Road - Around home - 9 miles - activity_9149860495 06 Jul 22 07:28 1:12:40 9.034 7.46 8:03 144 157 7:28 117view on os maps 8:35  8:09  8:00  7:59  8:08  8:04  8:02  8:00  7:28  6:48 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9143620220 05 Jul 22 08:46 50:30 6.373 7.57 7:55 146 178 7:26 128view on os maps 8:17  7:26  7:57  7:33  8:34  8:03  7:06 Altra Escalante 2.5
Road - Around home - Long runs - activity_9125845643 02 Jul 22 10:43 2:16:27 15.781 6.94 8:39 138 153 8:23 193view on os maps 9:04  8:35  8:34  8:37  8:36  8:49  8:44  8:35  8:45  8:41  8:38  8:37  8:38  8:31  8:23  8:33 Altra Escalante 2.5
Road - Around home - 8 miles - activity_9108158199 29 Jun 22 12:41 1:04:40 8.387 7.78 7:43 144 164 6:39 119view on os maps 8:10  6:42  8:06  6:39  8:16  7:16  8:07  8:21  7:56 Altra Escalante 2.5
Road - Around home - 5 mile - activity_9101406369 28 Jun 22 12:23 41:24 5.154 7.47 8:02 136 153 7:59 94view on os maps 8:07  8:05  7:59  8:00  8:02  7:39 Altra Escalante 2.5
Road - Around home - 5 mile - activity_9071323758 23 Jun 22 12:55 38:10 5.192 8.16 7:21 149 167 6:36 88view on os maps 8:08  6:43  6:36  6:44  8:30  7:40 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9058729003 21 Jun 22 13:09 51:34 6.581 7.66 7:50 148 169 6:58 123view on os maps 8:14  6:58  7:13  7:30  8:38  8:31  7:43 Altra Escalante 2.5
Road - Around home - 3 mile - activity_9051625498 20 Jun 22 12:10 27:59 3.475 7.45 8:03 137 154 7:58 100view on os maps 8:03  8:01  7:58  8:18 Altra Escalante 2.5
Road - Around home - 6 miles - activity_9020967593 15 Jun 22 12:23 49:31 6.303 7.64 7:51 144 166 7:43 99view on os maps 8:02  7:43  7:53  7:49  8:02  7:44  7:34 Altra Escalante 2.5
Road - Around home - 4 mile - activity_9014532945 14 Jun 22 13:15 30:12 3.998 7.94 7:33 148 168 7:29 82view on os maps 7:36  7:30  7:29  7:38 Altra Escalante 2.5
Road - Around home - 10k - activity_8970174791 06 Jun 22 10:20 53:18 6.563 7.39 8:07 136 155 7:58 109view on os maps 8:21  7:59  8:03  8:06  8:27  7:58  7:48 Altra Escalante 2.5
Road - Around home - 10k - activity_8883029033 24 May 22 10:36 50:11 6.569 7.85 7:38 142 168 7:24 107view on os maps 8:00  7:35  7:25  7:37  8:07  7:24  7:08 Altra Escalante 2.5
Road - Around home - 10k - activity_8846478613 18 May 22 12:06 50:41 6.558 7.76 7:44 141 157 7:31 168view on os maps 8:09  7:39  7:35  7:41  8:04  7:31  7:14 Altra Escalante 2.5
Road - Around home - 3 mile - activity_8805208857 10 May 22 10:02 22:27 3.140 8.39 7:09 147 161 6:50 53view on os maps 7:18  6:50  7:06  8:41 Altra Escalante 2.5
Road - Around home - 10k - activity_8758478338 04 May 22 12:12 50:45 6.549 7.74 7:45 145 166 7:32 125view on os maps 8:06  7:32  7:36  7:48  8:02  7:36  7:24 Altra Escalante 2.5
Road - Around home - 2 mile - activity_8636968615 14 Apr 22 12:50 26:14 2.398 5.48 10:56 109 140 8:17 716view on os maps 8:17  10:42  18:19 Altra Escalante 2.5 Home Felt rubbish afte starting the fast 3 mile section, so stopped and walked home
Road - Around home - Long runs - activity_8613920849 10 Apr 22 08:55 2:26:14 17.881 7.34 8:11 145 164 7:42 90view on os maps 8:10  7:46  7:53  8:00  7:47  7:59  7:59  7:55  7:52  7:56  13:12  7:53  7:47  7:42  7:58  7:44  7:46  7:51 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_8573164532 03 Apr 22 08:59 2:58:18 21.983 7.40 8:07 163 189 7:55 137view on os maps 8:19  7:56  7:55  7:59  8:03  8:14  7:58  8:05  8:24  8:03  8:09  7:58  8:03  8:49  8:00  8:04  7:55  7:59  8:12  8:10  8:05  8:06 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_8490721181 20 Mar 22 08:39 2:57:53 21.984 7.42 8:05 136 158 7:52 152view on os maps 8:19  7:52  8:00  8:05  8:10  8:16  8:15  8:12  8:26  8:11  8:03  7:55  7:54  8:00  8:06  8:10  8:05  8:03  8:05  7:54  8:00  8:02 Altra Escalante 2.5 Home
Road - Around home - Long runs - activity_8407274159 06 Mar 22 06:42 2:48:29 19.986 7.12 8:26 133 149 8:02 55view on os maps 9:00  8:31  8:28  8:26  8:38  8:22  8:43  8:32  8:27  8:31  8:22  8:23  8:31  8:22  8:17  8:13  8:21  8:02  8:12  8:16 Altra Escalante 2.5 Home
Road - Around home - 5 mile - activity_8399477541 04 Mar 22 12:36 42:34 5.458 7.69 7:48 135 155 7:39 125view on os maps 7:45  7:49  7:49  8:05  7:39  7:30 Altra Escalante 2.5 Home
Road - Around home - 9 miles - activity_8257733594 08 Feb 22 06:53 1:18:08 9.733 7.47 8:02 139 162 7:48 450view on os maps 8:25  7:55  7:56  7:48  8:02  8:05  7:58  8:01  8:09  7:55 Altra Solstice
Road - Around home - Long runs - activity_8246523199 06 Feb 22 08:06 2:02:52 15.954 7.79 7:42 141 158 6:59 96view on os maps 8:14  7:53  7:54  7:55  7:58  7:58  7:52  7:47  8:00  7:56  7:47  7:44  7:10  7:02  6:59  7:01 Altra Solstice
Road - Around home - Long runs - activity_8166846127 23 Jan 22 08:10 2:07:47 15.987 7.51 8:00 138 154 7:44 152view on os maps 8:31  8:02  8:01  8:04  8:12  7:58  8:01  8:08  7:57  7:54  7:59  7:47  7:59  7:49  7:44  7:48 Altra Solstice
Road - Around home - Long runs - activity_8127870288 16 Jan 22 10:44 1:53:41 14.019 7.40 8:07 138 153 7:44 101view on os maps 8:31  8:06  8:07  8:16  7:58  8:15  8:30  8:07  8:07  7:54  8:04  8:02  7:44  7:52  7:41 Altra Solstice
Road - Around home - 5 mile - activity_8120434345 15 Jan 22 09:19 34:13 5.025 8.81 6:49 156 167 6:38 111view on os maps 6:50  6:38  6:45  6:48  7:03  6:07 Altra Solstice
Road - Around home - 12 miles - activity_8086365138 09 Jan 22 09:12 1:35:33 11.975 7.52 7:59 140 154 7:49 116view on os maps 8:11  7:59  8:04  8:02  8:00  8:02  7:51  8:04  7:49  8:02  7:52  7:49 Altra Solstice
Road - Around home - 5 mile - activity_8081187642 08 Jan 22 11:50 34:13 5.000 8.77 6:51 154 167 6:39 104view on os maps 7:00  6:39  6:56  6:48  6:50  NAN:NAN Altra Solstice
Road - Around home - 5 mile - activity_8054300006 03 Jan 22 10:02 39:30 5.001 7.60 7:54 145 160 7:43 57view on os maps 7:58  7:47  7:56  8:05  7:43  NAN:NAN Altra Solstice
Road - Around home - 3 mile - activity_8042788694 01 Jan 22 10:45 29:15 3.083 6.32 9:29 152 164 9:03 60view on os maps 9:03  9:24  10:03  9:03 Altra Solstice
Road - Around home - 2 mile - activity_8026100315 29 Dec 21 11:25 16:17 2.065 7.61 7:53 143 160 7:46 42view on os maps 8:01  7:46  7:30 Altra Solstice
Road - Around home - 10k - activity_7538349605 23 Sep 21 07:13 50:09 6.541 7.83 7:40 144 158 7:19 95view on os maps 8:05  7:36  7:37  7:35  8:07  7:19  7:06 Altra Solstice
Road - Around home - 10k - activity_7229115935 01 Aug 21 15:03 49:15 6.487 7.90 7:35 138 151 7:23 132view on os maps 7:40  7:27  7:23  7:25  8:14  7:31  7:20 Altra Solstice
Road - Around home - 2 mile - activity_6662608177 24 Apr 21 11:59 14:54 2.044 8.23 7:17 144 157 7:08 43view on os maps 7:27  7:08  7:02 Altra Solstice
Road - Around home - Long runs - activity_6506975360 28 Mar 21 11:06 2:51:39 21.903 7.66 7:50 137 153 7:30 73view on os maps 7:56  7:45  7:54  7:55  7:52  8:00  7:48  7:51  7:58  7:46  7:45  7:42  7:45  8:49  7:30  7:38  7:44  7:52  7:46  7:40  7:45  7:43 Altra Solstice
Road - Around home - Long runs - activity_6466133514 21 Mar 21 09:00 2:32:28 19.882 7.82 7:40 142 162 6:46 102view on os maps 8:01  7:53  7:59  8:00  7:54  8:00  7:58  7:58  7:46  7:54  7:56  9:47  6:46  6:51  6:51  6:55  7:13  7:13  7:10  7:15 Altra Solstice
Road - Around home - 9 miles - activity_6437366091 16 Mar 21 06:03 1:20:14 9.862 7.38 8:08 154 173 7:51 455view on os maps 8:35  7:51  7:57  8:09  8:14  8:15  8:08  8:03  8:04  8:05 Altra Solstice
Road - Around home - Long runs - activity_6429548152 14 Mar 21 08:52 2:50:36 21.989 7.73 7:46 139 155 7:32 73view on os maps 8:01  7:40  7:49  7:56  7:57  7:54  7:48  7:47  7:57  7:40  7:41  7:34  7:44  7:40  7:50  7:42  7:46  7:48  7:46  7:32  7:42  7:26 Altra Solstice
Road - Around home - 3 mile - activity_6381965414 06 Mar 21 09:11 32:28 3.183 5.88 10:12 124 142 9:54 95view on os maps 9:54  10:25  10:24  9:35 Altra Solstice
Road - Around home - Long runs - activity_6348212615 28 Feb 21 08:28 2:36:01 20.029 7.70 7:47 136 154 7:35 176view on os maps 8:00  7:47  7:51  7:55  7:50  7:43  7:45  7:52  7:35  7:44  7:41  8:13  7:45  7:50  7:44  7:39  7:52  7:37  7:42  7:44  7:03 Altra Solstice
Road - Around home - 9 miles - activity_6318217775 23 Feb 21 06:08 1:19:17 9.648 7.30 8:13 138 163 7:55 491view on os maps 8:36  7:55  8:04  8:05  8:13  8:16  8:18  8:17  8:19  8:03 Altra Solstice
Road - Around home - 3 mile - activity_6301162727 20 Feb 21 10:56 29:38 3.515 7.12 8:26 132 153 8:21 94view on os maps 8:33  8:47  8:21  7:42 Altra Solstice
Road - Around home - 10 miles - activity_6286360100 17 Feb 21 08:38 1:18:10 10.025 7.69 7:48 137 153 7:28 86view on os maps 8:12  7:52  7:49  7:48  8:01  7:50  7:46  7:38  7:28  7:35  7:27 Altra Solstice
Road - Around home - 5 mile - activity_6280820460 16 Feb 21 12:08 44:23 5.971 8.07 7:26 143 160 6:59 69view on os maps 8:21  7:14  6:59  6:59  7:12  7:50 Altra Solstice
Road - Around home - Long runs - activity_6270203399 14 Feb 21 08:48 2:36:16 19.943 7.66 7:50 142 157 7:35 276view on os maps 8:05  7:46  7:47  7:58  7:52  7:57  7:55  8:00  7:47  7:45  7:44  7:53  7:44  7:52  7:45  7:45  7:52  7:35  7:53  7:47 Altra Solstice
Road - Around home - Long runs - activity_6234167332 07 Feb 21 09:03 2:16:26 17.966 7.90 7:36 147 162 6:45 97view on os maps 7:59  7:51  7:45  7:59  7:57  7:57  7:03  7:01  6:51  6:45  6:53  7:51  7:48  7:57  7:49  7:43  7:48  7:46 Altra Solstice
Road - Around home - 9 miles - activity_6205742423 02 Feb 21 06:08 1:18:26 9.538 7.30 8:13 142 165 7:44 421view on os maps 8:45  7:44  7:56  8:12  8:20  8:16  8:16  8:20  8:23  7:49 Altra Solstice
Road - Around home - Long runs - activity_6121793835 17 Jan 21 10:20 2:06:00 16.024 7.63 7:52 139 157 7:42 158view on os maps 8:02  7:43  7:54  8:01  7:56  7:47  8:04  7:54  7:49  7:45  7:52  7:42  7:49  8:00  7:49  7:42  7:57 Altra Solstice
Road - Around home - Long runs - activity_6084366041 10 Jan 21 10:27 1:52:00 14.176 7.59 7:54 139 157 7:45 140view on os maps 7:59  7:59  8:02  7:52  7:53  8:06  7:53  7:48  7:55  7:52  7:51  7:45  7:45  7:58  7:55 Altra Solstice
Road - Around home - 12 miles - activity_6046265923 03 Jan 21 10:05 1:36:01 12.045 7.53 7:58 144 163 7:52 171view on os maps 8:00  8:01  7:59  8:00  8:00  8:06  7:55  8:01  7:52  7:54  7:58  7:52  8:34 Altra Solstice
Road - Around home - 5 mile - activity_6040626533 02 Jan 21 12:06 34:54 5.123 8.81 6:49 156 169 6:40 107view on os maps 6:59  6:40  6:48  6:46  6:55  6:07 Altra Solstice
Road - Around home - 5 mile - activity_6015634062 28 Dec 20 10:14 40:10 5.079 7.59 7:54 145 163 7:44 69view on os maps 8:03  7:58  7:58  7:44  7:50  7:39 Altra Solstice
Road - Around home - 10k - activity_5975700409 19 Dec 20 12:31 59:11 6.601 6.69 8:58 129 145 8:20 116view on os maps 8:20  8:23  8:44  8:38  10:00  9:41  8:59 Altra Solstice
Road - Around home - 10k - 20201213_140741 13 Dec 20 14:07 44:49 5.893 7.89 7:36 150 164 7:23 97view on os maps 7:58  7:23  7:33  7:58  7:27  7:16 Altra Solstice
Road - Around home - 3 mile - 20201212 20201212_103123 12 Dec 20 10:40 09:28 0.988 6.26 9:35 131 144 0 79view on os maps 9:35 Altra Solstice
Road - Around home - 3 mile - 20201129_102936 29 Nov 20 10:29 32:44 3.333 6.11 9:49 121 143 9:28 86view on os maps 9:28  10:03  9:58  9:46 Altra Escalante 2.5 first run in altra escalante 2.5
Road - Around home - 10k - 20201121_090338 21 Nov 20 09:03 58:36 6.584 6.74 8:54 133 163 8:34 121view on os maps 8:34  8:39  8:38  8:57  9:50  9:00  8:28 Altra Solstice
Road - Around home - 3 mile - 20201113_073723 13 Nov 20 07:37 26:58 3.422 7.61 7:53 143 158 7:44 102view on os maps 8:02  7:51  7:44  7:58 Altra Solstice
Road - Around home - 3 mile - 20201110_171201 10 Nov 20 17:12 28:58 3.359 6.96 8:37 131 149 8:30 80view on os maps 8:42  8:36  8:30  8:50 Altra Solstice
Road - Around home - 10k - 20201110_122814 10 Nov 20 12:28 47:22 6.480 8.21 7:19 150 166 7:03 137view on os maps 7:31  7:18  7:17  7:11  7:44  7:03  6:50 Altra Solstice
Road - Around home - 3 mile - 20201107_105837 07 Nov 20 10:58 27:37 3.347 7.27 8:15 135 151 8:07 80view on os maps 8:19  8:07  8:24  8:02 Altra Solstice
Road - Around home - 10k - 20201105_123427 05 Nov 20 12:34 50:49 6.564 7.75 7:44 140 159 7:30 122view on os maps 7:55  7:41  7:47  7:44  8:04  7:30  7:18 Altra Solstice
Road - Around home - 3 mile - 20201103_171543 03 Nov 20 17:15 29:36 3.466 7.03 8:32 135 150 8:22 106view on os maps 8:41  8:26  8:22  8:52 Altra Solstice
Road - Around home - 3 mile - 20201102_120554 02 Nov 20 12:05 24:19 3.433 8.47 7:05 156 168 6:54 90view on os maps 7:09  6:54  7:05  7:22 Altra Solstice
Road - Around home - 10k - 20201031_115253 31 Oct 20 11:52 48:23 6.537 8.11 7:24 149 164 7:06 113view on os maps 8:12  7:14  7:20  7:17  7:24  7:06  7:07 Altra Solstice
Road - Around home - 20201027_125104 27 Oct 20 12:51 47:37 5.469 6.89 8:42 130 150 8:04 108view on os maps 9:13  8:22  8:04  9:31  8:46  7:49 Altra Solstice
Road - Around home - 3 mile - 20201024_100613 24 Oct 20 11:06 30:23 3.423 6.76 8:53 133 158 8:42 68view on os maps 8:47  8:42  9:05  9:03 Altra Solstice
Road - Around home - 10k - 20201020_124628 20 Oct 20 13:46 48:47 6.571 8.08 7:25 146 166 7:13 94view on os maps 7:39  7:25  7:18  7:20  7:53  7:13  6:57 Altra Solstice
Road - Around home - 3 mile - 20201017_084307 17 Oct 20 09:43 29:54 3.494 7.01 8:33 130 150 8:12 108view on os maps 8:12  8:27  8:37  9:22 Altra Solstice
Road - Around home - 3 mile - 20201014_124052 14 Oct 20 13:40 24:31 3.448 8.44 7:07 151 168 6:52 89view on os maps 7:27  7:01  6:52  7:04 Altra Solstice
Road - Around home - 20201012_113449 12 Oct 20 12:34 45:21 6.003 7.94 7:33 143 166 7:12 113view on os maps 8:01  7:22  7:27  8:00  7:17  7:12  NAN:NAN Altra Solstice
Road - Around home - 3 mile - 20201011_075351 11 Oct 20 08:53 33:28 3.352 6.01 9:59 121 136 9:50 82view on os maps 10:02  9:58  9:50  10:19 Altra Solstice
Road - Around home - 20200919_112006 19 Sep 20 12:20 36:20 3.879 6.41 9:22 127 142 8:33 46view on os maps 8:33  9:11  10:04  9:43 Altra Solstice
Road - Around home - 3 mile - 20200822_075229 22 Aug 20 08:52 37:59 3.910 6.18 9:43 127 149 8:42 46view on os maps 8:42  9:15  10:58  9:58 Saucony Kinvara 2 (red)
Road - Around home - 20200805_112458 05 Aug 20 12:24 48:41 6.565 8.09 7:25 155 172 7:16 104view on os maps 7:36  7:25  7:19  7:23  7:44  7:16  7:03 Saucony Kinvara 2 (green)
Road - Around home - 20200729_111658 29 Jul 20 12:16 53:32 6.575 7.37 8:09 145 167 7:40 104view on os maps 7:59  7:42  10:05  7:42  8:07  7:40  7:30 Saucony Type A6 (Orange 2)
Road - Around home - 20200716_111501 16 Jul 20 12:15 49:28 6.579 7.98 7:31 155 171 7:16 103view on os maps 7:39  7:22  7:16  7:21  8:08  7:34  7:10 Altra One 25
Road - Around home - 3 mile - 20200715_111847 15 Jul 20 12:18 35:46 3.348 5.62 10:41 119 135 10:38 61view on os maps 10:38  10:47  10:38  10:39 Altra One 25
Road - Around home - 20200714_114307 14 Jul 20 12:43 49:52 6.558 7.89 7:36 147 164 7:18 99view on os maps 8:08  7:33  7:30  7:28  8:03  7:18  6:58 Altra One 25
Road - Around home - 3 mile - 20200713_111014 13 Jul 20 12:10 37:15 3.358 5.41 11:06 112 134 10:34 68view on os maps 11:23  11:40  10:34  10:07 Altra One 25
Road - Around home - 3 mile - 20200710_114819 10 Jul 20 12:48 38:44 3.915 6.07 9:54 127 149 9:34 44view on os maps 9:34  9:56  10:39  9:22 Altra One 25
Road - Around home - 20200709_113512 09 Jul 20 12:35 49:34 6.579 7.96 7:32 152 171 7:17 91view on os maps 7:47  7:22  7:28  7:17  8:00  7:28  7:15 Altra One 25
Road - Around home - 3 mile - 20200708_112047 08 Jul 20 12:20 34:02 3.383 5.96 10:04 124 143 9:40 59view on os maps 9:40  10:14  10:16  10:06 Altra One 25
Road - Around home - 3 mile - 20200706_172755 06 Jul 20 18:27 38:02 3.907 6.16 9:44 119 138 9:13 38view on os maps 9:13  9:49  10:37  9:13 Altra One 25
Road - Around home - 3 mile - 20200706_111237 06 Jul 20 12:12 35:56 3.523 5.88 10:12 121 138 10:00 48view on os maps 10:12  10:17  10:00  10:25 Altra One 25
Road - Around home - 3 mile - 20200703_111552 03 Jul 20 12:15 40:58 3.919 5.74 10:27 126 144 9:51 53view on os maps 9:51  10:38  11:37  9:39 Altra One 25
Road - Around home - 20200702_110811 02 Jul 20 12:08 41:09 5.441 7.93 7:34 148 169 7:21 94view on os maps 8:05  7:26  7:34  7:47  7:21  6:35 Altra One 25
Road - Around home - 3 mile - 20200701_173244 01 Jul 20 18:32 37:16 3.904 6.28 9:33 126 142 8:58 39view on os maps 8:58  9:22  10:12  9:40 Altra One 25
Road - Around home - 3 mile - 20200701_111503 01 Jul 20 12:15 34:30 3.372 5.86 10:14 125 144 10:01 61view on os maps 10:08  10:01  10:38  9:59 Altra One 25
Road - Around home - 3 mile - 20200629_172435 29 Jun 20 18:24 36:33 3.905 6.41 9:21 131 148 8:52 49view on os maps 8:52  9:44  10:03  8:43 Altra One 25
Road - Around home - 3 mile - 20200629_114343 29 Jun 20 12:43 46:48 3.914 5.02 11:57 110 142 11:21 56view on os maps 11:21  12:25  13:21  10:35 Altra One 25
Road - Around home - 3 mile - 20200626_112526 26 Jun 20 12:25 44:24 3.931 5.31 11:18 116 131 10:26 48view on os maps 10:26  10:55  12:39  11:11 Altra One 25
Road - Around home - 3 mile - 20200625_111130 25 Jun 20 12:11 31:39 3.882 7.36 8:09 149 170 8:11 44view on os maps 8:34  8:19  8:11  7:28 Altra One 25
Road - Around home - 3 mile - 20200625_062707 25 Jun 20 07:27 39:20 3.918 5.98 10:02 134 145 9:25 45view on os maps 9:25  10:18  10:46  9:39 Altra One 25
Road - Around home - 3 mile - 20200623_105600 23 Jun 20 11:56 38:50 3.935 6.08 9:52 129 146 9:42 10899view on os maps 9:42  10:11  10:15  9:19 Altra One 25
Road - Around home - 3 mile - 20200622_121133 22 Jun 20 13:11 43:01 3.674 5.12 11:43 114 133 11:22 48view on os maps 11:22  12:03  12:07  11:06 Altra One 25
Road - Around home - 3 mile - 20200620_065436 20 Jun 20 07:54 39:05 3.957 6.07 9:53 129 146 9:32 4913view on os maps 9:32  10:08  10:24  9:26 Altra One 25
Road - Around home - 3 mile - 20200619_114903 19 Jun 20 12:49 42:30 4.084 5.77 10:24 127 151 9:50 6412view on os maps 9:50  10:15  10:21  11:17  9:29 Altra One 25
Road - Around home - 3 mile - 20200618_120415 18 Jun 20 13:04 38:55 4.022 6.20 9:41 130 147 9:05 10926view on os maps 9:05  9:53  10:17  9:20  16:07 Altra One 25
Road - Around home - 3 mile - 20200615_121527 15 Jun 20 13:15 47:19 4.099 5.20 11:33 117 151 10:05 93view on os maps 10:05  11:12  13:20  11:06  16:03 Altra One 25
Road - Around home - 10k - 20200519_121259 19 May 20 13:12 50:09 6.489 7.76 7:44 145 165 7:41 0view on os maps 7:48  7:43  7:51  7:41  7:53  7:43  7:09 Altra One 25
Road - Around home - 3 mile - 20200515_123054 15 May 20 13:30 23:49 3.313 8.35 7:11 147 160 7:05 0view on os maps 7:21  7:08  7:05  7:12 Saucony Kinvara 2 (green)
Road - Around home - 4 mile - 20200515_123054 15 May 20 13:30 23:49 3.313 8.35 7:11 147 160 7:05 0view on os maps 7:21  7:08  7:05  7:12 Saucony Kinvara 2 (green)
Road - Around home - 20200513_120604 13 May 20 13:06 38:44 5.401 8.37 7:10 149 163 6:49 0view on os maps 7:35  6:54  6:49  7:43  7:03  6:39 Saucony Kinvara 2 (green)
Road - Around home - 10k - 20200511_120157 11 May 20 13:01 46:50 6.482 8.30 7:13 145 166 6:52 0view on os maps 7:51  7:12  7:00  6:52  7:36  7:01  6:49 Saucony Kinvara 2 (green)
Road - Around home - 10k - 20200506_115150 06 May 20 12:51 50:49 6.497 7.67 7:49 143 163 7:44 0view on os maps 7:54  7:49  7:57  7:48  7:52  7:44  7:31 Saucony Kinvara 2 (green)
Road - Around home - 20200504_115831 04 May 20 12:58 40:37 5.421 8.01 7:30 144 162 7:21 0view on os maps 7:49  7:29  7:21  7:47  7:21  6:40 Saucony Type A6 (Orange 1)
Road - Around home - 3 mile - 20200430_121015 30 Apr 20 13:10 25:20 3.365 7.97 7:32 143 158 7:14 0view on os maps 7:49  7:41  7:14  7:06 Altra One 25
Road - Around home - 2 mile - 20200429_113040 29 Apr 20 12:30 14:58 2.065 8.28 7:15 148 164 7:06 0view on os maps 7:24  7:06  7:05 Altra One 25
Road - Around home - 3 mile - 20200427_120450 27 Apr 20 13:04 25:21 3.362 7.96 7:32 141 158 7:18 0view on os maps 7:58  7:18  7:24  7:24 Altra One 25
Road - Around home - 2 mile - 20200426_073100 26 Apr 20 08:31 15:38 2.004 7.69 7:48 139 156 7:42 0view on os maps 7:54  7:42  NAN:NAN Altra One 25
Road - Around home - 1 mile - 20200425_073732 25 Apr 20 08:37 07:49 1.004 7.70 7:47 141 156 7:47 0view on os maps 7:47  NAN:NAN Altra One 25
Road - Around home - 10k - 20200414_120736 14 Apr 20 13:07 47:29 6.512 8.23 7:18 144 160 7:06 0view on os maps 7:36  7:13  7:06  7:08  7:46  7:09  6:53 Altra One 25
Road - Around home - Half marathon - 20200412_090049 12 Apr 20 10:00 1:49:28 13.613 7.46 8:02 144 157 7:31 0view on os maps 7:50  7:50  7:51  7:53  7:53  11:33  7:33  7:39  7:55  7:47  7:39  7:56  7:31  7:32 Altra One 25
Road - Around home - 10k - 20200409_094930 09 Apr 20 10:49 51:12 6.571 7.70 7:48 141 157 7:34 0view on os maps 7:52  7:34  7:45  7:46  8:19  7:39  7:29 Altra One 25
Road - Around home - 20200407_065700 07 Apr 20 07:57 51:48 6.523 7.56 7:56 136 156 7:38 0view on os maps 9:00  7:39  7:51  7:45  7:58  7:38  7:33 Altra One 25
Road - Around home - 10 miles - 20200405_095636 05 Apr 20 10:56 1:15:46 10.231 8.10 7:24 145 163 7:11 0view on os maps 7:57  7:28  7:32  7:26  7:22  7:11  7:16  7:21  7:25  7:11  6:59 Altra One 25
Road - Around home - 20200402_110358 02 Apr 20 12:03 39:30 5.475 8.32 7:13 144 163 6:46 0view on os maps 7:53  7:27  6:56  7:21  6:46  6:32 Altra One 25
Road - Around home - 10k - 20200331_114643 31 Mar 20 12:46 49:45 6.560 7.91 7:35 137 156 7:20 0view on os maps 8:09  7:33  7:34  7:23  7:57  7:20  6:50 Altra One 25
Road - Around home - 10 miles - 20200329_094802 29 Mar 20 10:48 1:14:49 10.140 8.13 7:23 144 159 7:06 0view on os maps 7:40  7:26  7:24  7:23  7:20  7:18  7:06  7:35  7:31  7:11  6:32 Altra One 25
Road - Around home - 20200325_134044 25 Mar 20 13:40 40:17 5.414 8.06 7:26 142 161 7:15 0view on os maps 7:31  7:25  7:15  7:45  7:21  7:16 Altra One 25
Road - Around home - 20200323_130000 23 Mar 20 13:00 41:06 5.420 7.91 7:35 139 180 7:29 102view on os maps 7:35  7:29  7:33  7:56  7:31  7:14 Altra One 25
Road - Around home - 9 miles - 20200303_060517 03 Mar 20 06:05 1:17:22 9.581 7.43 8:05 137 163 7:52 0view on os maps 8:36  7:53  7:52  7:53  7:58  7:58  8:10  8:00  8:11  8:22 Altra One 25 More hills!
Road - Around home - 4 mile - 20200229_081953 29 Feb 20 08:19 29:24 3.996 8.15 7:21 140 158 7:15 0view on os maps 7:40  7:50  7:15  6:40 Altra One 25
Road - Around home - 10k - 20200225_072248 25 Feb 20 07:22 47:56 6.494 8.13 7:23 142 159 6:54 157view on os maps 7:56  7:18  7:05  6:54  7:42  7:25  7:17 Saucony Type A6 (Orange 1)
Road - Around home - 11 miles - 20200212_060430 12 Feb 20 06:04 1:27:12 11.027 7.59 7:54 134 152 7:31 243view on os maps 8:26  8:05  7:54  7:54  8:00  7:53  7:47  7:47  7:58  7:45  7:31  7:08 Altra One 25
Road - Around home - 9 miles - 20200211_061414 11 Feb 20 06:14 1:18:56 9.751 7.41 8:06 135 157 7:42 445view on os maps 8:49  7:42  7:57  7:53  7:59  8:06  8:04  8:05  8:04  8:23 Altra One 25 Hills!
Road - Around home - Long runs - 20200209_085657 09 Feb 20 08:56 2:05:34 16.000 7.65 7:51 141 159 7:09 441view on os maps 8:05  7:49  7:52  7:55  9:08  7:57  8:15  8:04  8:04  7:52  7:58  7:52  7:23  7:09  7:17  6:53 Altra One 25
Road - Around home - 10 miles - 20200205_062928 05 Feb 20 06:29 1:21:37 10.283 7.56 7:56 137 156 7:41 223view on os maps 8:17  7:56  7:58  7:58  8:09  8:03  7:45  7:51  7:54  7:41  7:21 Altra One 25
Road - Around home - Long runs - 20200125_105508 25 Jan 20 11:54 1:10:57 9.059 7.66 7:50 138 151 7:43 232view on os maps 7:51  7:49  7:45  7:55  7:53  7:55  7:51  7:43  7:48  7:48 Altra One 25
Road - Around home - 20200113_130928 13 Jan 20 13:09 39:46 4.993 7.53 7:58 136 159 7:51 149view on os maps 7:56  7:51  8:00  8:00  8:03 Altra One 25
Road - Around home - 12 miles - activity_4428625686 12 Jan 20 10:13 1:36:01 12.011 7.51 8:00 0 0 7:48 229view on os maps 7:48  8:03  7:59  8:01  8:06  8:03  7:58  8:09  7:51  7:54  8:01  8:02  9:13 Altra One 25
Road - Around home - 20200104_092457 04 Jan 20 09:44 39:23 5.090 7.75 7:44 143 153 7:31 126view on os maps 8:06  7:39  7:39  7:48  7:31  7:31 Altra One 25
Road - Around home - 20200101_092107 01 Jan 20 09:39 31:53 4.014 7.55 7:57 138 150 7:49 107view on os maps 8:11  7:51  7:49  7:56  7:37 Altra One 25
Road - Around home - 10k - 20191212_153002 12 Dec 19 15:30 49:22 6.541 7.95 7:33 141 177 7:15 156view on os maps 7:32  7:29  7:15  7:28  7:54  7:44  7:22 Altra One 25
Road - Around home - 11 miles - 20191207_082602 07 Dec 19 09:02 19:43 3.085 9.39 6:24 161 197 6:15 169view on os maps 6:15  6:25  6:31  6:27 Altra One 25 19:42 park run in there
Road - Around home - 11 miles - 20191123 activity_4276729012 23 Nov 19 08:36 07:40 0.990 7.75 7:45 148 169 0 160view on os maps 7:45 Altra One 25
Road - Around home - 10k - 20191122_120702 22 Nov 19 12:07 49:17 6.541 7.96 7:32 146 162 7:23 178view on os maps 7:40  7:29  7:23  7:24  8:04  7:26  7:06 Altra One 25
Road - Around home - 11 miles - 20191019_072747 19 Oct 19 08:27 1:27:17 11.137 7.66 7:50 146 167 6:01 164view on os maps 7:48  7:57  7:58  12:14  6:01  6:13  6:48  7:53  7:55  7:48  7:47  7:43 Altra One 25
Road - Around home - 10k - 20191012_062632 12 Oct 19 07:26 47:16 6.585 8.36 7:11 145 161 7:02 157view on os maps 7:19  7:06  7:02  7:05  7:39  7:02  6:56 Altra One 25
Road - Around home - 2 mile - 20191005_075606 05 Oct 19 08:56 13:31 2.060 9.14 6:34 150 163 6:25 59view on os maps 6:44  6:25  6:11 Altra One 25
Road - Around home - 20190922_082007 22 Sep 19 09:20 2:14:01 17.032 7.63 7:52 138 155 7:43 159view on os maps 8:04  7:53  7:54  7:52  7:53  7:46  7:51  7:51  8:32  7:45  7:45  7:49  7:49  7:48  7:43  7:47  7:44  7:25 Altra One 25
Road - Around home - 10k - 20190918_115908 18 Sep 19 12:59 51:07 6.612 7.76 7:44 137 151 7:28 137view on os maps 7:48  7:28  7:28  7:50  8:20  7:45  7:20 Altra One 25
Road - Around home - 10k - 20190902_081326 02 Sep 19 09:13 48:57 6.522 7.99 7:30 143 159 7:18 142view on os maps 7:41  7:32  7:18  7:29  7:52  7:23  7:07 Altra One 25
Road - Around home - 20190818_064839 18 Aug 19 07:48 1:58:45 15.371 7.77 7:44 138 149 7:37 53view on os maps 7:57  7:47  7:40  7:37  7:44  7:46  7:47  7:43  7:44  7:53  7:38  7:39  7:43  7:41  7:44  7:17 Altra One 25
Road - Around home - 12 miles - 20190727_072821 27 Jul 19 09:04 19:42 3.087 9.40 6:23 164 174 6:17 194view on os maps 6:17  6:26  6:28  5:54 Altra One 25 4 miles slow, 5k park run, 1ish k back to fininsh with Mike, 4 miles easy home - knackered
Road - Around home - 10k - 20190709_043456 09 Jul 19 05:34 48:46 6.533 8.04 7:28 142 159 7:13 142view on os maps 7:43  7:34  7:25  7:17  7:48  7:13  7:03 Altra One 25
Road - Around home - 10k - 20190706_071235 06 Jul 19 08:12 47:55 6.587 8.25 7:16 155 171 7:04 140view on os maps 7:30  7:16  7:07  7:04  7:47  7:09  6:53 Altra One 25
Road - Around home - 3 mile - 20190703_055744 03 Jul 19 06:57 24:36 3.328 8.12 7:23 145 158 7:14 101view on os maps 7:37  7:21  7:14  7:18 Altra One 25
Road - Around home - 10k - 20190630_075032 30 Jun 19 08:50 49:34 6.554 7.93 7:34 144 157 7:19 142view on os maps 7:50  7:36  7:28  7:19  8:07  7:23  6:56 Altra One 25
Road - Around home - 1 mile - 20190607_170725 07 Jun 19 18:07 07:14 1.018 8.44 7:06 138 150 7:05 32view on os maps 7:05  8:41 Saucony Kinvara 2 (red)
Road - Around home - 10k - 20190523_114642 23 May 19 12:46 48:56 6.201 7.60 7:53 137 150 7:31 127view on os maps 8:20  7:31  7:39  8:08  8:23  7:33  6:44 Altra One 25
Road - Around home - 2 mile - 20190518_172403 18 May 19 18:24 13:25 2.015 9.01 6:39 145 162 6:35 51view on os maps 6:44  6:35  6:41 Altra One 25
Road - Around home - 3 mile - 20190502_115816 02 May 19 12:58 21:04 3.147 8.96 6:42 151 167 6:25 188view on os maps 6:50  6:25  6:51  6:40 Altra One 25
Road - Around home - 3 mile - 20190430_120006 30 Apr 19 13:00 22:51 3.378 8.87 6:46 0 0 6:33 178view on os maps 6:56  6:49  6:33  6:43 Altra One 25
Road - Around home - 10 miles - 20190428_074355 28 Apr 19 08:43 1:14:41 10.054 8.08 7:26 145 166 6:19 542view on os maps 7:50  7:52  7:58  7:49  6:26  6:26  6:19  7:43  7:58  7:53  8:18 Altra One 25 4 miles slow down to park run course, blasted the park run course @ ~ 19:45, then a few miles slow to finish
Road - Around home - 20190310_131551 10 Mar 19 13:15 2:30:01 19.357 7.74 7:45 165 208 7:35 415view on os maps 7:52  7:49  7:54  8:01  7:35  7:39  7:42  7:47  7:58  7:40  7:43  7:45  7:47  7:47  7:40  7:48  7:36  7:35  7:37  7:48 Altra One 25 hr data is rubbish for first 13 miles
Road - Around home - 20190210_073513 10 Feb 19 07:35 2:16:01 17.029 7.51 7:59 137 154 7:47 60view on os maps 8:05  7:47  8:01  8:01  8:02  7:58  7:56  7:57  8:01  8:04  8:02  8:01  8:02  7:57  8:01  7:59  7:55  8:08 Altra One 25
Road - Around home - 8 miles - 20190127_084458 27 Jan 19 08:44 1:06:31 8.302 7.49 8:01 134 152 7:58 167view on os maps 7:59  8:02  7:58  8:01  7:58  8:03  8:02  8:00  8:05 Altra One 25
Road - Around home - 20190120_075548 20 Jan 19 07:55 2:00:01 14.978 7.49 8:01 138 152 7:57 137view on os maps 8:02  8:02  8:02  7:58  7:57  7:59  8:01  8:02  7:58  8:00  8:01  8:04  8:04  8:00  8:02 Altra One 25
Road - Around home - 10k - 20190117_125726 17 Jan 19 12:57 47:50 6.605 8.28 7:15 144 155 6:59 172view on os maps 7:57  7:08  7:01  7:14  7:19  6:59  6:56 Altra One 25
Road - Around home - 10k - 20190115_130331 15 Jan 19 13:03 46:29 6.589 8.51 7:03 148 160 6:46 149view on os maps 7:14  7:09  6:57  6:59  7:41  6:46  6:18 Altra One 25
Road - Around home - 20190113_075555 13 Jan 19 07:55 1:49:37 14.348 7.85 7:38 143 167 7:12 53view on os maps 7:56  7:50  7:51  7:42  7:39  7:42  7:39  7:35  7:40  7:36  7:35  7:30  7:26  7:12  7:43 Altra One 25 Home to work, around the bay, to (and end of) Crdiff junior park run (with Mike)
Road - Around home - 20190106_073237 06 Jan 19 07:32 1:57:48 14.983 7.63 7:52 142 151 7:37 67view on os maps 8:26  7:59  7:51  7:42  7:54  7:53  7:53  7:54  7:52  7:49  7:37  7:42  7:45  7:48  7:50 Altra One 25 Home to work, around Cardiff Bay, then to the junior park run (+ a bit to make it 15 miles)
Road - Around home - 10k - 20190104_090721 04 Jan 19 09:07 48:54 6.579 8.07 7:26 147 163 7:12 103view on os maps 7:49  7:23  7:12  7:18  7:55  7:16  6:57 Altra One 25
Road - Around home - 10k - 20181219_130809 19 Dec 18 13:08 47:07 6.562 8.36 7:11 150 164 6:56 151view on os maps 7:17  7:18  7:03  7:09  7:37  6:56  6:43 Altra One 25
Road - Around home - 3 mile - 20181217_132440 17 Dec 18 13:24 26:12 3.369 7.71 7:47 144 161 7:44 105view on os maps 7:47  7:44  7:47  7:50 Altra One 25
Road - Around home - 11 miles - 20180930_075917 30 Sep 18 08:59 1:26:35 11.537 8.00 7:30 145 161 7:22 183view on os maps 7:38  7:29  7:22  7:26  7:28  7:26  7:30  7:35  7:32  7:38  7:34  7:22 Altra One 25
Road - Around home - 10k - 20180921_034907 21 Sep 18 04:49 47:51 6.496 8.15 7:22 150 176 7:12 151view on os maps 7:28  7:23  7:12  7:13  7:52  7:15  7:00 Altra One 25
Road - Around home - 10k - 20180912_051548 12 Sep 18 06:15 48:31 6.512 8.05 7:27 144 160 7:13 145view on os maps 7:48  7:32  7:17  7:13  7:48  7:18  7:03 Altra One 25
Road - Around home - 2 mile - 20180715_065111 15 Jul 18 07:51 14:40 2.039 8.34 7:12 141 153 6:51 45view on os maps 7:32  6:51  7:16 Altra One 25
Road - Around home - 10k - 20180712_045136 12 Jul 18 05:51 47:06 6.500 8.28 7:15 149 163 6:57 134view on os maps 7:49  7:20  7:06  6:58  7:40  6:57  6:35 Altra One 25
Road - Around home - 10k - 20180705_045114 05 Jul 18 05:51 46:30 6.511 8.40 7:08 151 166 6:55 136view on os maps 7:21  7:14  7:05  6:55  7:38  6:56  6:34 Saucony Type A6 (Orange 1)
Road - Around home - 10k - 20180703_045328 03 Jul 18 05:53 48:21 6.505 8.07 7:26 147 162 7:06 156view on os maps 7:57  7:28  7:21  7:06  7:46  7:14  6:53 Altra One 25
Road - Around home - 3 mile - 20180629_052613 29 Jun 18 06:26 23:41 3.301 8.36 7:10 152 167 6:59 103view on os maps 7:27  7:12  6:59  6:49 Altra One 25
Road - Around home - 10k - 20180626_044357 26 Jun 18 05:43 48:23 6.509 8.07 7:26 108 169 7:11 133view on os maps 8:02  7:28  7:19  7:11  7:46  7:13  6:41 Altra One 25
Road - Around home - 10k - 20180608_033533 08 Jun 18 04:35 48:41 6.576 8.10 7:24 148 161 7:15 141view on os maps 7:31  7:20  7:17  7:25  7:55  7:15  6:54 Altra One 25
Road - Around home - 2 mile - 20180521_170842 21 May 18 18:08 16:03 2.046 7.65 7:51 194 215 7:51 60view on os maps 7:51  7:51  7:21 Altra One 25
Road - Around home - 3 mile - 20180421_082504 21 Apr 18 09:25 27:47 3.692 7.97 7:32 159 170 7:24 115view on os maps 7:56  7:24  7:28  7:13 Saucony Type A6 (Orange 1) Run home after park run
Road - Around home - 2 mile - 20180420_055958 20 Apr 18 06:59 14:26 2.040 8.48 7:04 149 161 6:56 64view on os maps 7:11  6:56  7:57 Altra One 25
Road - Around home - 20180411_053820 11 Apr 18 06:38 1:42:44 13.319 7.78 7:43 151 165 7:13 123view on os maps 8:27  7:52  7:49  7:43  7:48  7:46  7:36  7:41  7:39  7:47  7:35  7:30  7:13  7:16 Altra One 25 From home to work, then around Cardiff bay
Road - Around home - 20180404_055055 04 Apr 18 07:26 1:41:38 13.440 7.93 7:34 153 175 6:57 202view on os maps 7:39  7:45  7:38  7:38  7:34  7:34  7:41  7:21  6:57  7:30  7:39  7:18  6:57  3:19 Altra One 25 From home to work, then around Cardiff bay
Road - Around home - 10 miles - 20180318_110421 18 Mar 18 11:04 1:34:13 10.463 6.66 9:00 153 171 7:40 419view on os maps 8:00  7:54  8:21  9:06  15:03  10:19  7:58  7:49  7:40  8:25  7:53 X-Talon 212 Snowy, windy, cold - not wet though. Was supposed to be the newport half today but that was cancelled due to the snow so I decided 1.5 hours hilly was a good alternative  
Road - Around home - 20180106_095212 06 Jan 18 09:52 1:01:37 7.764 7.56 7:56 149 160 7:11 207view on os maps 8:14  7:38  7:34  10:30  7:29  7:11  7:21  7:24 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20171229_152106 29 Dec 17 15:21 07:07 1.029 8.68 6:55 145 160 6:54 32view on os maps 6:54  7:33 Saucony Type A6 (Orange 1)
Road - Around home - 20171202_092454 02 Dec 17 09:42 28:45 3.800 7.93 7:34 145 161 7:34 116view on os maps 7:52  7:34  7:39  7:05 Saucony Type A6 (Orange 1) Home from Cardiff park run
Road - Around home - 1 mile - 20171007_083604 07 Oct 17 09:36 07:15 1.002 8.29 7:14 140 156 7:14 26view on os maps 7:14  0:00 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170915_164543 15 Sep 17 17:45 07:45 1.048 8.12 7:23 142 156 7:21 30view on os maps 7:21  8:24 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170823_073800 23 Aug 17 08:38 08:36 1.183 8.25 7:16 136 150 7:19 10view on os maps 7:19  7:00 Saucony Type A6
Road - Around home - 1 mile - 20170821_055005 21 Aug 17 06:50 07:42 1.046 8.15 7:22 139 147 7:20 28view on os maps 7:20  8:08 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170811_051955 11 Aug 17 06:19 07:39 1.032 8.09 7:25 137 154 7:23 29view on os maps 7:23  8:46 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170810_164417 10 Aug 17 17:44 07:29 1.038 8.33 7:13 138 153 7:10 28view on os maps 7:10  8:12 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170807_061228 07 Aug 17 07:12 07:29 1.040 8.34 7:12 139 155 7:11 27view on os maps 7:11  7:41 Saucony Type A6 (3)
Road - Around home - 8 miles - 20170806_074942 06 Aug 17 08:49 1:00:43 8.155 8.06 7:27 148 160 7:12 170view on os maps 7:47  7:38  7:12  7:22  7:29  7:27  7:18  7:20  7:30 Altra One 25 After 33 mile bike
Road - Around home - 1 mile - 20170805_090408 05 Aug 17 10:04 07:33 1.061 8.43 7:07 140 158 7:05 29view on os maps 7:05  7:37 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170731_055449 31 Jul 17 06:54 07:53 1.032 7.86 7:38 141 156 7:36 28view on os maps 7:36  8:36 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170728_060655 28 Jul 17 07:06 07:34 1.041 8.26 7:16 142 158 7:14 29view on os maps 7:14  8:24 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170727_165737 27 Jul 17 17:57 07:48 1.057 8.13 7:23 136 152 7:19 31view on os maps 7:19  8:37 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170724_165133 24 Jul 17 17:51 07:41 1.038 8.11 7:24 137 152 7:23 25view on os maps 7:23  8:10 Saucony Type A6 (Orange 1)
Road - Around home - 11 miles - 20170723_071427 23 Jul 17 08:14 1:25:21 10.979 7.72 7:46 144 157 7:35 271view on os maps 7:58  8:10  8:00  7:52  7:41  7:44  7:41  7:35  7:35  7:38  7:37 Saucony Type A6 (3) Biblicly wet, quite cold afterwards
Road - Around home - 1 mile - 20170721_164409 21 Jul 17 17:44 07:30 1.050 8.40 7:09 139 155 7:07 31view on os maps 7:07  7:42 Saucony Type A6 (Orange 1)
Road - Around home - 3 mile - 20170719_052452 19 Jul 17 06:24 24:16 3.363 8.31 7:13 144 159 6:56 94view on os maps 7:29  7:09  6:56  7:26 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170718_164338 18 Jul 17 17:43 13:52 2.021 8.74 6:52 152 161 6:43 57view on os maps 7:00  6:43  7:30 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170717_164609 17 Jul 17 17:46 07:11 1.048 8.76 6:51 146 162 6:49 33view on os maps 6:49  7:37 Saucony Type A6 (Orange 1)
Road - Around home - 8 miles - 20170716_072826 16 Jul 17 08:28 1:03:51 8.115 7.63 7:52 147 160 7:36 176view on os maps 8:10  7:36  7:55  7:58  7:53  7:52  8:00  7:37  7:15 Saucony Type A6 (3) After 1:45 on the bike - still tired from Roth?
Road - Around home - 2 mile - 20170714_164707 14 Jul 17 17:47 13:53 2.061 8.91 6:44 151 166 6:43 55view on os maps 6:43  6:46  6:40 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170713_164453 13 Jul 17 17:44 07:02 1.041 8.88 6:45 143 160 6:43 27view on os maps 6:43  7:47 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170712_161730 12 Jul 17 17:17 15:04 2.043 8.13 7:23 139 154 7:15 40view on os maps 7:32  7:15  6:29 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170711_170317 11 Jul 17 18:03 07:36 1.034 8.16 7:21 142 156 7:19 32view on os maps 7:19  8:17 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170705_054606 05 Jul 17 06:46 07:39 1.029 8.07 7:26 136 154 7:25 9view on os maps 7:25  8:09 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170704_055014 04 Jul 17 06:50 07:38 1.032 8.11 7:24 132 153 7:22 62view on os maps 7:22  8:24 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170703_165458 03 Jul 17 17:54 07:30 1.030 8.24 7:17 139 155 7:14 31view on os maps 7:14  9:12 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170702_074525 02 Jul 17 08:45 07:40 1.033 8.08 7:25 144 165 7:24 73view on os maps 7:24  7:58 Saucony Type A6 (Orange 1)
Road - Around home - 10 miles - 20170701_072733 01 Jul 17 09:05 19:57 3.116 9.37 6:24 163 173 6:12 89view on os maps 6:12  6:23  6:30  7:42 Saucony Type A6 (Orange 1) 3.8 miles to Cardiff park run @ approx 8 min/mile; 19:28 for Cardiff park run; 3.8 miles home a bit slower!
Road - Around home - 1 mile - 20170630_185340 30 Jun 17 19:53 07:40 1.045 8.18 7:20 123 151 7:21 33view on os maps 7:21  6:48 Saucony Type A6 (Orange 1) Pick Dan up from cubs
Road - Around home - 1 mile - 20170629_052349 29 Jun 17 06:23 07:31 1.040 8.30 7:14 139 153 7:11 28view on os maps 7:11  8:19 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170626_164145 26 Jun 17 17:41 07:19 1.033 8.47 7:05 141 161 7:03 28view on os maps 7:03  8:06 Altra One 25
Road - Around home - 2 mile - 20170624_075317 24 Jun 17 08:53 15:02 2.008 8.01 7:29 142 154 7:08 51view on os maps 7:50  7:08  7:03 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170623_165046 23 Jun 17 17:50 09:51 1.348 8.21 7:19 0 0 7:24 29view on os maps 7:24  7:03 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170622_165448 22 Jun 17 17:54 07:33 1.035 8.22 7:18 136 154 7:16 29view on os maps 7:16  8:35 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170620_053205 20 Jun 17 06:32 14:20 2.075 8.69 6:55 145 159 6:53 50view on os maps 6:58  6:53  6:20 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170619_165121 19 Jun 17 17:51 07:33 1.025 8.15 7:22 139 154 7:20 27view on os maps 7:20  8:48 Saucony Type A6 (3)
Road - Around home - 3 mile - 20170616_170127 16 Jun 17 18:01 23:55 3.341 8.38 7:10 148 165 6:59 98view on os maps 7:22  6:59  7:04  7:20 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170615_053344 15 Jun 17 06:33 14:09 2.028 8.60 6:59 147 156 6:44 50view on os maps 7:12  6:44  7:08 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170612_054555 12 Jun 17 06:45 07:37 1.035 8.15 7:22 138 155 7:19 28view on os maps 7:19  8:56 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170611_083722 11 Jun 17 09:37 07:31 1.023 8.16 7:21 143 156 7:22 9view on os maps 7:22  6:25 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170610_082720 10 Jun 17 09:27 07:26 1.034 8.35 7:11 142 161 7:08 29view on os maps 7:08  9:04 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170609_165150 09 Jun 17 17:51 07:22 1.048 8.53 7:02 145 161 6:58 34view on os maps 6:58  8:18 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170608_084216 08 Jun 17 09:42 07:30 1.046 8.37 7:10 141 159 7:07 32view on os maps 7:07  8:24 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170607_083431 07 Jun 17 09:34 07:43 1.048 8.15 7:22 140 156 7:20 35view on os maps 7:20  8:22 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170606_150524 06 Jun 17 16:05 07:27 1.044 8.41 7:08 142 155 7:06 30view on os maps 7:06  8:01 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170605_171727 05 Jun 17 18:17 07:46 1.031 7.96 7:32 140 154 7:29 33view on os maps 7:29  9:40 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170529_114719 29 May 17 12:47 07:25 1.050 8.49 7:04 138 158 7:01 31view on os maps 7:01  8:04 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170526_164637 26 May 17 17:46 07:04 1.029 8.74 6:52 150 164 6:50 28view on os maps 6:50  8:14 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170525_053238 25 May 17 06:32 13:48 2.023 8.80 6:49 159 180 6:32 50view on os maps 7:05  6:32  8:04 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170523_054431 23 May 17 06:44 14:04 2.028 8.65 6:56 149 158 6:40 48view on os maps 7:13  6:40  6:36 Altra One 25
Road - Around home - 1 mile - 20170522_170445 22 May 17 18:04 09:38 1.337 8.32 7:12 137 151 7:16 29view on os maps 7:16  7:02 Altra One 25
Road - Around home - 2 mile - 20170521_054856 21 May 17 06:48 14:57 2.038 8.18 7:20 134 146 7:06 49view on os maps 7:34  7:06  7:33 Altra One 25
Road - Around home - 1 mile - 20170520_092816 20 May 17 10:28 07:13 1.046 8.70 6:54 155 184 6:52 28view on os maps 6:52  7:46 Altra One 25
Road - Around home - 1 mile - 20170519_165420 19 May 17 17:54 07:26 1.043 8.42 7:07 161 199 7:03 28view on os maps 7:03  8:50 Altra One 25
Road - Around home - 1 mile - 20170518_182529 18 May 17 19:25 07:09 1.025 8.60 6:59 154 187 6:57 30view on os maps 6:57  8:02 Altra One 25
Road - Around home - 1 mile - 20170516_062106 16 May 17 07:21 07:04 1.050 8.91 6:44 146 163 6:41 29view on os maps 6:41  7:58 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170515_164701 15 May 17 17:47 07:02 1.040 8.87 6:46 144 162 6:43 29view on os maps 6:43  7:54 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170512_165125 12 May 17 17:51 13:26 2.053 9.17 6:33 153 170 6:25 51view on os maps 6:42  6:25  6:11 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170511_061422 11 May 17 07:14 07:20 1.030 8.42 7:07 145 160 7:05 31view on os maps 7:05  8:34 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170509_165102 09 May 17 17:51 07:06 1.044 8.82 6:48 138 159 6:46 28view on os maps 6:46  7:29 Saucony Type A6 (Orange 1)
Road - Around home - 2 mile - 20170508_165304 08 May 17 17:53 14:19 2.035 8.53 7:02 142 161 6:51 53view on os maps 7:14  6:51  6:38 Saucony Type A6 (Orange 1)
Road - Around home - 1 mile - 20170507_140716 07 May 17 15:07 07:14 1.037 8.60 6:58 141 158 6:57 29view on os maps 6:57  7:40 Saucony Type A6 (Orange 1)
Road - Around home - 12 miles - 20170506_054349 06 May 17 06:43 1:31:45 11.978 7.83 7:40 141 154 7:28 242view on os maps 7:46  7:28  7:47  7:46  7:39  7:46  7:38  7:32  7:40  7:42  7:29  7:42 Saucony Type A6 (2) Good long run after 1.5 hours at 200w on the bike outdoors. Planned 8 min/mile but was easily quicker
Road - Around home - 1 mile - 20170505_165800 05 May 17 17:58 07:07 1.049 8.84 6:47 144 160 6:45 32view on os maps 6:45  7:32 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170504_062125 04 May 17 07:21 07:27 1.043 8.40 7:09 141 155 7:06 30view on os maps 7:06  8:15 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170502_164814 02 May 17 17:48 07:18 1.054 8.67 6:55 140 160 6:53 26view on os maps 6:53  7:35 Saucony Type A6 (2)
Road - Around home - 10 miles - 20170501_062104 01 May 17 07:21 1:21:37 10.451 7.68 7:49 141 155 7:42 158view on os maps 7:46  7:47  7:53  7:51  7:48  7:52  7:42  7:50  7:42  7:58  7:42 Saucony Type A6 (2) Targte pace was 8 min mile, so this was a bit quick - very easy. After 45 mins @ 200 w outdoors on the bike
Road - Around home - 1 mile - 20170428_165516 28 Apr 17 17:55 07:11 1.036 8.65 6:56 139 159 6:55 57view on os maps 6:55  7:25 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170427_164831 27 Apr 17 17:48 07:17 1.040 8.57 7:00 141 157 6:58 27view on os maps 6:58  7:49 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170425_165913 25 Apr 17 17:59 14:17 2.051 8.61 6:58 143 159 6:51 55view on os maps 7:06  6:51  6:35 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170424_164734 24 Apr 17 17:47 09:11 1.342 8.77 6:51 147 157 7:01 33view on os maps 7:01  6:19 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170422_133403 22 Apr 17 14:34 09:01 1.358 9.04 6:38 148 161 6:45 30view on os maps 6:45  6:20 Saucony Type A6 (2)
Road - Around home - 3 mile - 20170421_164704 21 Apr 17 17:47 24:08 3.360 8.35 7:11 146 163 6:58 96view on os maps 7:29  7:07  6:58  7:05 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170418_171915 18 Apr 17 18:19 07:39 1.030 8.08 7:26 136 153 7:23 29view on os maps 7:23  9:14 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170413_063338 13 Apr 17 07:33 14:35 2.070 8.52 7:03 144 159 7:00 54view on os maps 7:06  7:00  6:40 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170411_063518 11 Apr 17 07:35 09:34 1.320 8.28 7:15 147 156 7:19 31view on os maps 7:19  7:01 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170408_081129 08 Apr 17 09:11 07:29 1.036 8.31 7:14 140 157 7:13 31view on os maps 7:13  7:34 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170407_170136 07 Apr 17 18:01 14:37 2.049 8.41 7:08 143 156 7:07 52view on os maps 7:11  7:07  6:20 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170406_164450 06 Apr 17 17:44 07:37 1.044 8.22 7:18 137 153 7:15 29view on os maps 7:15  8:18 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170404_165519 04 Apr 17 17:55 07:39 1.061 8.32 7:13 143 157 7:11 29view on os maps 7:11  7:54 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170403_165234 03 Apr 17 17:52 14:20 2.103 8.80 6:49 155 169 6:48 56view on os maps 6:48  6:52  6:28 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170401_113820 01 Apr 17 12:38 13:44 2.013 8.80 6:49 147 164 6:49 50view on os maps 6:50  6:49  5:21 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170331_164849 31 Mar 17 17:48 07:17 1.038 8.55 7:01 143 158 6:58 29view on os maps 6:58  8:55 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170330_025037 30 Mar 17 03:50 07:52 1.020 7.78 7:43 138 149 7:42 28view on os maps 7:42  8:46 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170328_062533 28 Mar 17 07:25 07:25 1.035 8.37 7:10 142 154 7:08 27view on os maps 7:08  8:31 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170327_165046 27 Mar 17 17:50 09:10 1.333 8.72 6:53 146 158 6:56 31view on os maps 6:56  6:42 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170324_180111 24 Mar 17 18:01 07:28 1.045 8.40 7:09 144 158 7:07 29view on os maps 7:07  7:43 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170323_071728 23 Mar 17 07:17 07:43 1.030 8.01 7:30 147 156 7:26 31view on os maps 7:26  9:34 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170321_174401 21 Mar 17 17:44 09:26 1.329 8.45 7:06 142 153 7:09 31view on os maps 7:09  6:55 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170320_175105 20 Mar 17 17:51 09:54 1.317 7.98 7:31 137 151 7:33 27view on os maps 7:33  7:25 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170317_174130 17 Mar 17 17:41 07:29 1.030 8.26 7:16 140 156 7:14 29view on os maps 7:14  8:39 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170316_173845 16 Mar 17 17:38 06:30 1.045 9.64 6:13 153 167 6:12 29view on os maps 6:12  6:40 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170314_174627 14 Mar 17 17:46 07:04 1.055 8.96 6:42 146 162 6:41 30view on os maps 6:41  7:10 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170313_174947 13 Mar 17 17:49 07:15 1.042 8.62 6:57 140 158 6:56 30view on os maps 6:56  7:45 Saucony Type A6 (2)
Road - Around home - 10k - 20170312_152724 12 Mar 17 15:27 46:36 6.569 8.46 7:06 148 164 6:45 135view on os maps 7:29  7:16  7:03  6:51  7:25  6:45  6:38 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170310_165611 10 Mar 17 16:56 07:09 1.040 8.72 6:53 143 160 6:51 29view on os maps 6:51  7:36 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170309_063234 09 Mar 17 06:32 07:53 1.047 7.97 7:32 134 147 7:29 29view on os maps 7:29  8:30 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170307_072529 07 Mar 17 07:25 07:42 1.027 8.00 7:30 147 159 7:29 28view on os maps 7:29  8:47 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170306_175352 06 Mar 17 17:53 07:22 1.048 8.54 7:02 141 156 7:00 30view on os maps 7:00  7:28 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170304_095931 04 Mar 17 09:59 14:07 2.064 8.77 6:50 147 160 6:47 56view on os maps 6:58  6:47  5:53 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170303_174805 03 Mar 17 17:48 14:10 2.051 8.68 6:55 150 161 6:55 61view on os maps 6:55  6:55  6:30 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170302_061946 02 Mar 17 06:19 07:36 1.033 8.15 7:22 137 153 7:19 33view on os maps 7:19  8:43 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170228_061725 28 Feb 17 06:17 07:48 1.033 7.94 7:33 137 153 7:32 30view on os maps 7:32  8:22 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170227_175810 27 Feb 17 17:58 07:15 1.035 8.56 7:00 148 160 6:58 29view on os maps 6:58  8:06 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170226_121629 26 Feb 17 12:16 15:24 2.061 8.03 7:28 145 157 7:20 56view on os maps 7:20  7:38  7:01 Saucony Type A6 (2)
Road - Around home - 9 miles - 20170225_161423 25 Feb 17 16:14 1:03:24 9.216 8.72 6:53 155 168 6:33 414view on os maps 7:04  6:44  6:42  6:40  7:22  6:42  6:33  7:11  6:54  7:02 Saucony Type A6 (2) Planned to run 10k but felt goos so added another 5 - but very nearly shat myself in the last mile, awful!
Road - Around home - 1 mile - 20170221_062835 21 Feb 17 06:28 07:20 1.024 8.38 7:10 162 197 7:08 33view on os maps 7:08  8:34 Saucony Kinvara 2 (red)
Road - Around home - 1 mile - 20170220_183155 20 Feb 17 18:31 07:11 1.045 8.73 6:52 138 156 6:50 31view on os maps 6:50  7:51 Saucony Kinvara 2 (red)
Road - Around home - 1 mile - 20170218_084515 18 Feb 17 08:45 07:49 1.205 9.25 6:29 149 161 6:29 22view on os maps 6:29  6:27 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170217_073116 17 Feb 17 07:31 14:16 2.054 8.64 6:57 148 164 6:43 50view on os maps 7:12  6:43  6:31 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170216_052505 16 Feb 17 05:25 07:25 1.021 8.26 7:16 140 158 7:15 28view on os maps 7:15  7:46 Saucony Type A6 (2)
Road - Around home - 2 mile - 20170214_052003 14 Feb 17 05:20 15:15 2.060 8.10 7:24 151 162 7:21 55view on os maps 7:30  7:21  6:35 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170213_181947 13 Feb 17 18:19 07:10 1.040 8.70 6:54 148 162 6:53 32view on os maps 6:53  7:30 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170212_093225 12 Feb 17 09:32 15:19 2.049 8.03 7:29 147 163 7:20 58view on os maps 7:40  7:20  6:19 Saucony Kinvara 2 (red)
Road - Around home - 1 mile - 20170211_095909 11 Feb 17 09:59 07:01 1.047 8.95 6:42 145 163 6:42 29view on os maps 6:42  6:51 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170210_180726 10 Feb 17 18:07 07:12 1.022 8.51 7:03 144 156 7:02 63view on os maps 7:02  7:55 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170209_174115 09 Feb 17 17:41 07:26 1.045 8.43 7:07 140 155 7:05 53view on os maps 7:05  7:59 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170207_175113 07 Feb 17 17:51 07:20 1.031 8.43 7:07 144 157 7:06 27view on os maps 7:06  7:27 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170206_175358 06 Feb 17 17:53 07:34 1.054 8.36 7:11 146 162 7:10 58view on os maps 7:10  7:18 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170203_174935 03 Feb 17 17:49 07:29 1.040 8.34 7:12 142 157 7:09 33view on os maps 7:09  8:21 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170202_180111 02 Feb 17 18:01 09:26 1.327 8.44 7:06 0 0 7:06 32view on os maps 7:06  7:06 Saucony Type A6 (3) Left my heart rate strap at work so no data here
Road - Around home - 1 mile - 20170130_174849 30 Jan 17 17:48 07:17 1.036 8.54 7:02 149 165 7:01 40view on os maps 7:01  7:21 Saucony Type A6 (2)
Road - Around home - 8 miles - 20170129_072557 29 Jan 17 07:25 1:00:57 8.339 8.21 7:19 150 164 7:09 167view on os maps 7:19  7:19  7:11  7:23  7:32  7:09  7:22  7:15  7:13 Saucony Type A6 (3) After an hour on the turbo - was aiming to run @ 7:30 min/mile but ended up a bit quicker
Road - Around home - 2 mile - 20170128_084733 28 Jan 17 08:47 14:04 2.053 8.76 6:51 148 165 6:40 49view on os maps 7:03  6:40  5:58 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170127_050310 27 Jan 17 05:03 14:29 2.026 8.39 7:09 145 159 7:00 52view on os maps 7:18  7:00  6:31 Saucony Kinvara 2 (red)
Road - Around home - 2 mile - 20170127_050310 27 Jan 17 05:03 14:29 2.026 8.39 7:09 145 159 7:00 52view on os maps 7:18  7:00  6:31 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170126_175105 26 Jan 17 17:51 07:10 1.048 8.78 6:50 148 161 6:47 30view on os maps 6:47  8:09 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170124_174647 24 Jan 17 17:46 07:19 1.037 8.50 7:03 145 159 7:01 28view on os maps 7:01  7:56 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170123_062548 23 Jan 17 06:25 15:04 2.045 8.14 7:22 144 162 7:13 51view on os maps 7:33  7:13  6:39 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170121_102837 21 Jan 17 10:28 09:45 1.407 8.66 6:56 148 160 7:01 30view on os maps 7:01  6:43 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170120_192142 20 Jan 17 19:21 09:56 1.347 8.13 7:23 138 151 7:27 27view on os maps 7:27  7:07 Saucony Type A6 (3)
Road - Around home - 2 mile - 20170119_053407 (1) 19 Jan 17 05:34 14:33 2.038 8.40 7:08 144 159 7:03 55view on os maps 7:17  7:03  5:49 Saucony Type A6 (3)
Road - Around home - 1 mile - 20170117_180043 17 Jan 17 18:00 09:02 1.338 8.89 6:45 149 160 6:50 31view on os maps 6:50  6:28 Saucony Kinvara 2 (red)
Road - Around home - 1 mile - 20170116 around home 1 mile 16 Jan 17 17:49 09:35 1.338 8.38 7:10 146 159 7:13 30view on os maps 7:13  6:59 Saucony Type A6 (3)
Road - Around home - 20170115 home to junior park run 15 Jan 17 09:40 30:53 4.354 8.46 7:06 154 165 6:54 89view on os maps 7:27  7:04  6:54  7:02  6:53 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170112_060753 12 Jan 17 06:07 07:42 1.035 8.07 7:26 139 156 7:25 29view on os maps 7:25  7:49 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170110 around home 1 mile 10 Jan 17 06:10 08:05 1.030 7.64 7:51 139 156 7:50 30view on os maps 7:50  8:20 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170110_061015 10 Jan 17 06:10 08:05 1.030 7.64 7:51 139 156 7:50 30view on os maps 7:50  8:20 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170109 around home 1 mile 09 Jan 17 17:46 07:58 1.049 7.90 7:36 141 156 7:32 28view on os maps 7:32  8:59 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170108 around home 1 mile 08 Jan 17 17:17 07:38 1.035 8.14 7:22 138 155 7:21 27view on os maps 7:21  8:07 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170106 1 mile 06 Jan 17 17:50 07:37 1.033 8.14 7:22 140 157 7:21 29view on os maps 7:21  7:52 Saucony Type A6 (2)
Road - Around home - 1 mile - 20170104 1 mile 04 Jan 17 17:52 08:01 1.181 8.84 6:47 150 160 6:48 26view on os maps 6:48  6:42 Saucony Type A6 (3) In 3rd pair of type A6
Road - Around home - 1 mile - 20170103 1 mile 03 Jan 17 18:55 07:24 1.010 8.19 7:20 146 159 7:19 39view on os maps 7:19  9:18 Saucony Type A6 (2)
Road - Around home - 2k - 20170102 around home 2k 02 Jan 17 13:06 09:26 1.348 8.58 7:00 149 159 7:06 31view on os maps 7:06  6:42 Saucony Type A6 (3) In 3rd pair of type A6
Road - Around home - 3 mile - 20161224 around home 3 miles 24 Dec 16 14:09 27:30 3.690 8.05 7:27 145 158 7:18 92view on os maps 7:29  7:18  7:29  7:35 Saucony Type A6 (2) Run home from swimming with the boys
Road - Around home - 10k - 20161220 around home 10k 20 Dec 16 06:50 45:24 6.429 8.50 7:04 157 170 6:49 126view on os maps 7:16  6:55  6:49  6:53  7:34  7:03  6:45 Saucony Type A6 (2)
Road - Around home - 10k - 20161214 around home 10k 14 Dec 16 06:45 44:44 6.429 8.62 7:13 150 160 6:59 128view on os maps 7:16  6:55  6:49  6:53  7:34  7:03  6:45 Saucony Type A6 (2)
Road - Around home - 10k - 20161210 around home 10k 10 Dec 16 07:16 46:05 6.420 8.36 7:11 150 162 6:56 125view on os maps 7:35  7:08  6:57  6:56  7:39  7:01  6:42 Saucony Type A6 (2) Thats it! 10 10ks in 10 days. No real problems, just boredom and knowing that I had to do another 10k tomorrow every day. Surprisingly close times for the final 3 runs, I never once looked at my watch during any of the runs, just ran comfortably. Quite a hilly route so perhaps on a flat route I'd average ~7:00 min per mile for 150 hr?
Road - Around home - 10k - 20161209 around home 10k 09 Dec 16 06:55 46:03 6.402 8.34 7:12 150 165 6:54 127view on os maps 7:34  7:09  7:02  6:54  7:33  7:07  6:52 Saucony Type A6 (2) NO probs running, sore left foot at front of ankle all day afterwards
Road - Around home - 10k - 20161208 around home 10k 08 Dec 16 05:48 45:53 6.368 8.33 7:12 152 167 6:56 127view on os maps 7:27  7:10  7:04  6:56  7:34  7:08  6:56 Saucony Type A6 (2) First run so far just wearing shorts and t-shirt. No problems
Road - Around home - 10k - 20161207 around home 10k 07 Dec 16 05:49 46:29 6.400 8.26 7:16 152 166 6:59 122view on os maps 7:31  7:20  6:59  6:59  7:38  7:14  7:00 Saucony Type A6 (2) No problems
Road - Around home - 10k - 20161206 around home 10k 06 Dec 16 05:47 46:31 6.413 8.27 7:15 152 166 6:57 123view on os maps 7:32  7:08  7:06  6:57  7:40  7:15  7:00 Saucony Type A6 (2) Is my hip beginning to hurt...?
Road - Around home - 10k - 20161205 around home 10k 05 Dec 16 05:49 47:30 6.418 8.11 7:24 148 164 7:11 136view on os maps 7:39  7:21  7:11  7:11  7:50  7:23  6:59 Saucony Type A6 (2) Chilly again. Slightly sore hip after the run (didn't feel it during the run)
Road - Around home - 10k - 20161204 around home 10k 04 Dec 16 09:58 45:13 6.387 8.48 7:05 156 170 6:46 146view on os maps 7:16  6:51  6:46  6:52  7:32  7:13  6:59 Saucony Type A6 (2) Felt like I was running slower today, but my breathing was high, so I was working harder, I didn't look at my watch at all (for any of these 10 10ks) so was surprised to see I'd gone a minute quicker than yesterday, again
Road - Around home - 10k - 20161203 around home 10k 03 Dec 16 05:44 46:39 6.418 8.26 7:16 151 167 7:06 126view on os maps 7:24  7:08  7:09  7:06  7:39  7:13  7:09 Saucony Type A6 (2) Day 3 - surprised I was a minute quicker today, much warmer than 2 days ago (5 rather than -5). pb on the big hill!
Road - Around home - 10k - 20161202 around home 10k 02 Dec 16 05:58 47:47 6.403 8.04 7:28 151 166 7:13 128view on os maps 7:52  7:32  7:14  7:14  7:47  7:13  7:15 Saucony Type A6 (2) Day 2 - all good
Road - Around home - 10k - 20161201 around home 10k 01 Dec 16 05:53 48:19 6.411 7.96 7:32 147 163 7:16 130view on os maps 7:49  7:29  7:16  7:18  7:57  7:29  7:16 Saucony Type A6 (2) Run 1 of '10 in 10' - very cold! -5 all the way round.
Road - Around home - 3 mile - 20161124 around home 3 miles 24 Nov 16 06:17 24:36 3.182 7.76 7:44 0 0 7:23 95view on os maps 8:17  7:23  7:34  7:20 Saucony Type A6 (2) (forgot my hr strap)
Road - Around home - 2k - 20161120 around home 2k 20 Nov 16 17:40 11:29 1.339 7.00 8:35 0 0 8:37 31view on os maps 8:37  8:26 Saucony Type A6 (2) Recovery run after today's 10k and sprint duathlon
Road - Around home - 2k - 20161119 around home 2k 19 Nov 16 16:37 08:15 1.220 8.88 6:46 149 159 6:47 25view on os maps 6:47  6:40 Saucony Type A6 (2)
Road - Around home - 10k - 20161116 around home 10k 16 Nov 16 06:18 48:55 6.423 7.88 7:37 146 160 7:25 138view on os maps 7:35  7:25  7:25  7:30  8:12  7:37  7:32 Saucony Type A6 (2) Another slow one on purpose. 146 hr compared to 150 last week
Road - Around home - 2k - 20161112 around home 2k 12 Nov 16 12:55 07:41 1.211 9.46 6:21 153 166 6:20 24view on os maps 6:20  6:24 Saucony Type A6 (2)
Road - Around home - 10k - 20161109 around home 10k 09 Nov 16 06:04 49:22 6.438 7.82 7:40 149 164 7:22 142view on os maps 7:44  7:22  7:26  7:40  8:17  7:33  7:35 Saucony Type A6 (2) Was mimicking ste's recent 10k @7:40 pace for 140 hr, but my 150 hr is significantly higher!
Road - Around home - 2 mile - 20161103_061158 03 Nov 16 06:11 14:48 2.001 8.11 7:24 146 161 7:18 48view on os maps 7:29  7:18  0:00 Saucony Type A6 (2)
Road - Around home - 2 mile - 20161029_073641 29 Oct 16 08:36 14:06 2.014 8.57 7:00 149 167 6:55 47view on os maps 7:03  6:55  8:38 Saucony Type A6 (2)
Road - Around home - 2k - 20161023 around home 2k 23 Oct 16 08:10 09:34 1.340 8.41 7:08 148 158 7:09 32view on os maps 7:09  7:05 Saucony Type A6 (2) After 40 mile bike - not sure if hip is sore or not...
Road - Around home - 2k - 20161020 around home 2k 20 Oct 16 06:26 08:51 1.189 8.06 7:26 140 151 7:28 24view on os maps 7:28  7:16 Saucony Type A6 (2) Short run to test bad hip - still bad :(
Road - Around home - 20161015 around home 5k 15 Oct 16 07:03 22:51 3.091 8.12 7:23 143 156 7:11 65view on os maps 7:45  7:13  7:11  7:36 Saucony Type A6 (2) Was going to run my usual 10k, but afer a couple of miles my hip was hurting so rather than make it worse I stopped and walked home
Road - Around home - 2 mile - 20161001 around home 2 miles 01 Oct 16 08:48 13:30 1.990 8.85 6:47 154 168 6:52 46view on os maps 6:52  6:42 Saucony Type A6 (2)
Road - Around home - 8 miles - 20160921 around home 8 miles 21 Sep 16 05:38 57:05 8.085 8.50 7:04 155 166 6:50 164view on os maps 7:23  6:55  6:50  6:54  7:29  7:07  6:58  6:53  6:55 Saucony Type A6 (2)
Road - Around home - 3 mile - 20160915 around home 3 milles 15 Sep 16 06:21 23:54 3.351 8.41 7:08 150 162 6:59 92view on os maps 7:15  7:05  6:59  7:22 Saucony Type A6 (2) After 16 mile hilly bike
Road - Around home - 8 miles - 20160913 around home 8 miles 13 Sep 16 05:39 57:56 7.982 8.27 7:15 152 169 6:58 172view on os maps 7:34  7:10  7:00  6:58  7:33  7:14  7:27  7:08 Saucony Type A6 (2)
Road - Around home - 2 mile - 20160911 around home 2 miles 11 Sep 16 07:17 14:08 2.046 8.69 6:54 149 160 6:49 51view on os maps 7:01  6:49  6:00 Saucony Type A6 (2) After 26 mile hilly bike
Road - Around home - 2 mile - 20160908 around gome 2 miles 08 Sep 16 06:29 14:32 2.057 8.49 7:04 149 160 7:00 52view on os maps 7:00  7:11  6:02 Saucony Type A6 (2) After 23 mile bike
Road - Around home - 10k - 20160907 around home 10k 07 Sep 16 05:49 46:01 6.443 8.40 7:09 154 167 6:55 124view on os maps 7:17  7:03  6:57  6:55  7:48  7:04  6:40 Saucony Type A6 (2)
Road - Around home - 2 mile - 20160831 around home 2 mile 31 Aug 16 06:54 14:30 2.042 8.45 7:06 149 159 7:03 49view on os maps 7:03  7:11  6:00 Saucony Type A6 (2) After 41 mile bike
Road - Around home - 2 mile - 20160830 around home 2 mile 30 Aug 16 07:01 14:39 2.049 8.39 7:09 147 157 7:09 52view on os maps 7:11  7:09  6:14 Saucony Type A6 (2) After 41 mile bike
Road - Around home - 10k - 20160828 around home 10k 28 Aug 16 08:41 45:03 6.428 8.56 7:01 154 168 6:45 126view on os maps 7:27  7:03  6:59  6:45  7:25  6:49  6:02 Saucony Type A6 (2)
Road - Around home - 2 mile - 20160827 around home 2 miles 27 Aug 16 07:34 14:02 2.039 8.72 6:53 151 163 6:42 51view on os maps 7:05  6:42  6:04 Saucony Type A6 (2)  After 22 mile bike
Road - Around home - 2 mile - 20160824 around home 2 miles 24 Aug 16 07:16 14:19 2.040 8.55 7:01 152 162 7:00 49view on os maps 7:00  7:05  5:55 Saucony Type A6 (2) After 16 miles bike
Road - Around home - 10k - 20160802 around home 10k 02 Aug 16 06:17 47:09 6.397 8.14 7:22 151 167 7:11 135view on os maps 7:30  7:14  7:11  7:13  7:47  7:28  6:59 Saucony Type A6 (2)
Road - Around home - 5km - duathlon - 20160801 5k plus 01 Aug 16 07:09 23:45 3.333 8.42 7:08 151 161 6:55 92view on os maps 7:21  7:02  6:55  7:22 Saucony Type A6 (2) After 23 mile bike
Road - Around home - 5km - duathlon - 20160726 around home 5k plus 26 Jul 16 06:54 25:02 3.364 8.06 7:27 148 159 7:22 90view on os maps 7:31  7:22  7:25  7:32 Saucony Type A6 (2) After 11 mile began loop bike
Road - Around home - 5km - duathlon - 20160723 around home 5k plus 23 Jul 16 08:50 24:28 3.349 8.21 7:18 157 169 7:11 92view on os maps 7:23  7:11  7:18  7:27 Saucony Type A6 (2) After 10 mile thornhill bike loop
Road - Around home - 2 mile - 20160713 around home 2 miles 13 Jul 16 07:12 15:04 2.055 8.18 7:20 145 158 7:17 51view on os maps 7:25  7:17  6:31 Saucony Type A6 (2) After 16 mile bike
Road - Around home - 3 mile - 20160710 around home 3 miles 10 Jul 16 09:42 24:17 3.334 8.24 7:17 156 166 7:04 96view on os maps 7:23  7:04  7:16  7:41 Saucony Type A6 (2) After 33 mile bike ride
Road - Around home - 2 mile - 20160702 around home 2 miles 02 Jul 16 08:58 15:20 2.051 8.02 7:29 147 156 7:22 51view on os maps 7:22  7:37  6:47 Saucony Type A6 (2) Brick after 64 mile bike
Road - Around home - 2 mile - 20160628 around home 2 miles 28 Jun 16 07:12 14:20 2.024 8.47 7:05 151 162 7:05 53view on os maps 7:07  7:05  5:44 Saucony Type A6 (2) Brick after 16 mile began loop
Road - Around home - 2 mile - 20160623 around home 2 miles 23 Jun 16 07:14 14:07 2.051 8.72 6:53 154 163 6:51 49view on os maps 6:51  6:57  6:14 Saucony Type A6 (2) Brick run after 16 mile began loop
Road - Around home - 2 mile - 20160619 around home 2 mile 19 Jun 16 06:59 14:03 2.021 8.63 6:57 153 163 6:54 51view on os maps 7:01  6:54  6:06 Saucony Type A6 (2) Brick run after 40 mile bike
Road - Around home - 1 mile - 20160617 1 mile 17 Jun 16 18:07 10:48 1.571 8.73 6:53 150 161 6:51 24view on os maps 6:51  6:56 Saucony Type A6 (2) Quick mile before tomorrows park run
Road - Around home - 2 mile - 20160612 around home 2 miles 12 Jun 16 08:28 14:31 2.038 8.42 7:07 153 163 7:04 50view on os maps 7:04  7:13  6:17 Saucony Type A6 (2) Brick run after 40 mile bike
Road - Around home - 2 mile - 20160604 around home 2 mile 04 Jun 16 12:01 15:02 2.047 8.17 7:21 146 162 7:19 51view on os maps 7:19  7:23  6:54 Saucony Type A6 (2) Easy run after 2 mile very easy bike before tomorrows devil ride
Road - Around home - 10k - 20160601 around home 10k 01 Jun 16 05:50 47:04 6.405 8.17 7:21 146 159 7:00 129view on os maps 7:59  7:00  7:13  7:07  7:33  7:15  7:13 Saucony Type A6 (2) Its a tough start going this way round - feels like theres more up overall but there cant be
Road - Around home - 10k - 20160526 around home 10k 26 May 16 05:54 46:40 6.379 8.20 7:19 150 163 7:03 124view on os maps 7:29  7:18  7:12  7:03  7:54  7:13  6:40 Saucony Type A6 (2)
Road - Around home - 2 mile - 20160521 around home 2 miles 21 May 16 10:37 13:22 2.009 9.02 6:39 156 170 6:36 47view on os maps 6:42  6:36  5:58 Saucony Type A6 (2)
Road - Around home - 4 mile - 20160518 around home 4 miles 18 May 16 06:36 28:29 4.015 8.46 7:06 155 166 7:02 98view on os maps 7:11  7:02  7:04  7:04  7:26 Saucony Type A6 (2)
Road - Around home - 4 mile - 20160511 around home 4 miles 11 May 16 04:10 29:35 4.019 8.15 7:22 148 161 7:13 96view on os maps 7:16  7:13  7:29  7:29  7:16 Saucony Type A6 (2)
Road - Around home - 2 mile - 20160506 around home 2 miles 06 May 16 06:40 14:25 2.043 8.50 7:03 150 159 7:04 52view on os maps 7:04  7:04  6:40 Saucony Type A6 (2) After 10 mile ride - first since milton keynes marathon - not too bad
Road - Around home - 20160305 18 miles 05 Mar 16 09:52 2:10:24 18.206 8.38 7:10 158 168 6:45 265view on os maps 7:10  6:45  6:49  6:52  7:06  6:55  6:54  6:56  6:56  6:58  7:10  7:18  7:13  7:19  7:29  7:56  7:37  7:31  7:18 Saucony Type A6 (2) Wanted to get 18 miles in today. Was intending to maintain 3h marathon pace (6:51) all the way, though I knew it would be hard after barely managing that 3 weeks ago on a 15  mile run. That time my hr was 159 and it was the same today, so I worked just as hard, but after 10/11 miles I started slowing down. I could see that my hr was dropping a bit (156 ish) but I just couldn't maintain sub 7 minute pace. I got slower and slower, and the last 2 or 3 miles were very hard - considered stopping early but knew that would be bad for the future. I had a decent breakky 1.5 hours before the run, and had 5 gels (Torq) befire and during the run so energy shouldn't have been a problem. Left foot ball was pretty sore by the end, and toes were pretty sore too. The next day suffering bad doms, really quite sore, though did do a 24 mile bike ride this morning but 18.6 mph, not great. Strange as after the 15 mile run I felt fine.
Road - Around home - 1 mile - 20160220 1 mile 20 Feb 16 13:14 06:57 1.061 9.16 6:33 156 162 6:31 27view on os maps 6:31  7:10 Saucony Type A6 (2) Quick 1 mile after a 4 mile bike before tomorrows duathlon
Road - Around home - 2 mile - 20160212 around home 2 miles 12 Feb 16 16:55 13:35 2.059 9.10 6:36 153 168 6:34 53view on os maps 6:39  6:34  6:22 Saucony Type A6 (2)
Road - Around home - 2 mile - 20160130 duathlon 2 30 Jan 16 09:15 13:51 2.067 8.95 6:42 160 167 6:43 58view on os maps 6:43  6:44  6:03 Saucony Type A6
Road - Around home - 2 mile - 20160130 duathlon 1 30 Jan 16 08:24 14:51 2.228 9.00 6:40 155 168 6:34 61view on os maps 6:45  6:34  6:46 Saucony Type A6
Road - Around home - 20160103 run home from junior parkrun 03 Jan 16 10:11 34:35 4.472 7.76 7:44 153 162 7:25 159view on os maps 8:06  7:38  7:25  7:55  7:25 Saucony Type A6 Very very wet
Road - Around home - 8 miles - 20151129 around home hilly 8 miles 29 Nov 15 09:15 1:06:50 8.766 7.87 7:37 159 172 7:23 253view on os maps 7:45  7:31  7:23  7:24  7:48  7:40  7:52  7:48  7:25 Saucony Type A6 first run for a week - not bad
Road - Around home - 20151113 5k hilly 13 Nov 15 06:39 25:16 3.201 7.60 7:54 145 159 7:41 88view on os maps 8:13  7:41  7:55  7:12 Saucony Type A6  Easy run before Sunday's 10k mo run
Road - Around home - 10k - 20151027 around home 10k 27 Oct 15 06:06 46:01 6.420 8.37 7:10 155 171 6:56 119view on os maps 7:29  7:11  7:02  6:56  7:39  6:57  6:35 Saucony Type A6 OK run, but a bit slower than I'd expected
Road - Around home - 10k - 20151015 around home 10k hilly 15 Oct 15 06:32 47:38 6.254 7.88 7:37 152 167 7:14 114view on os maps 7:54  7:14  7:26  7:50  7:50  7:28  7:36 Saucony Type A6 First decent run after 50mile Gower, ok
Road - Around home - 2 mile - 20151012 around home 2 miles 12 Oct 15 06:53 17:27 2.010 6.91 8:41 139 153 8:25 44view on os maps 8:57  8:25  6:34 Saucony Kinvara 2 (red) Slow sore recovery run after Saturdays 50 milers
Road - Around home - 20151008 around home 5k 08 Oct 15 06:52 25:33 3.262 7.66 7:50 146 163 7:37 78view on os maps 8:16  7:37  7:43  7:28 Saucony Kinvara 2 (red)
Road - Around home - 2 mile - 20151001 around home 2 miles 01 Oct 15 06:56 13:23 1.998 8.96 6:42 158 171 6:36 43view on os maps 6:36  6:48 Saucony Type A6  Short fast run before Sundays half marathon
Road - Around home - 2 mile - 20150927 around home 2 miles 27 Sep 15 16:00 14:31 2.003 8.28 7:15 147 162 7:11 41view on os maps 7:19  7:11  6:38 Saucony Type A6 Easy short run
Road - Around home - 20150908 around home 5k 08 Sep 15 07:35 24:41 3.122 7.59 7:54 146 162 7:30 93view on os maps 8:20  7:58  7:30  7:05 Saucony Type A6 Easy run after Sundays 10k pb
Road - Around home - 2 mile - 20150904 around home 2 miles 04 Sep 15 07:01 22:00 2.846 7.76 7:44 145 162 7:29 74view on os maps 7:58  7:29  7:44 Saucony Kinvara 2 (red) Low hr
Road - Around home - 5km - duathlon - 20150823 hilly 5k plus 23 Aug 15 08:02 24:50 3.344 8.08 7:26 150 164 7:14 62view on os maps 7:33  7:38  7:14  6:58 Saucony Type A6 After a hilly 16 miles ride up Caerphily mountain twice.
Road - Around home - 10k - 20150809 around home 10k 09 Aug 15 07:19 49:00 6.699 8.20 7:19 151 164 7:07 127view on os maps 7:27  7:28  7:13  7:09  7:49  7:07  6:51 Saucony Type A6 rick after 40km bike - all ok
Road - Around home - 5km - duathlon - 20150802 around home 5k 02 Aug 15 07:56 22:14 3.122 8.43 7:07 161 174 7:07 66view on os maps 7:07  7:08  7:12  6:16 Saucony Type A6  After a 10m kom bagging local bike ride
Road - Around home - 4 mile - 20150715 around home 4 miles 15 Jul 15 06:44 29:31 4.029 8.19 7:20 155 168 7:11 89view on os maps 7:11  7:16  7:17  7:31  10:00 Saucony Type A6 foot ok but can feel the toe isn't right
Road - Around home - 2 mile - 20150702 around home 2 miles 02 Jul 15 07:08 14:49 2.056 8.32 7:13 150 164 7:10 41view on os maps 7:10  7:13  8:01 Saucony Type A6 All good
Road - Around home - 1 mile - 20150630_054341 30 Jun 15 06:43 11:45 1.568 8.01 7:30 145 158 7:28 16view on os maps 7:28  7:33 Saucony Type A6 First run for 15 days - foot (hurt at mtb antur) still a bit achey but definately better
Road - Around home - 9 miles - 20150529 around home 9 miles hilly 29 May 15 15:21 1:04:25 9.003 8.39 7:09 153 167 6:48 194view on os maps 7:19  7:04  6:57  6:48  7:21  7:09  7:02  7:37  7:08  0:00 Saucony Type A6 Good run, had no goal, just run
Road - Around home - 4 mile - 20150522 around home 4 miles 22 May 15 07:17 27:28 4.023 8.79 6:50 161 174 6:43 86view on os maps 6:43  6:45  6:51  7:00  7:04 Saucony Type A6 Quicky run before hols
Road - Around home - 4 mile - 20150515 around home 4 miles 15 May 15 06:46 30:08 4.018 8.00 7:30 150 163 7:16 85view on os maps 7:16  7:19  7:32  7:52  7:42 Saucony Type A6 First run for nearly a week after a 18 mile week of fast runs. Target was 150hr, but it didn't feel super easy. Llanelli sprint tri in two days... 
Road - Around home - 9 miles - 20150508 around home 9 miles hilly 08 May 15 06:27 1:02:46 9.010 8.61 6:58 156 169 6:46 184view on os maps 7:14  6:53  6:53  6:46  7:15  6:51  6:52  7:09  6:49  0:00 Saucony Type A6 A good run. Hilly, so chuffed with sub 7 pace. No probs
Road - Around home - 10k - 20150429 around home 10k 29 Apr 15 06:36 47:38 6.438 8.11 7:24 153 168 7:09 164view on os maps 7:43  7:21  7:12  7:09  7:44  7:20  7:12 Saucony Kinvara 2 (red) Slow run, still have sore legs from Saturdays treadmill run - never again!
Road - Around home - 2 mile - 20150419 around home 2 miles 19 Apr 15 07:37 13:55 2.064 8.90 6:44 156 166 6:43 67view on os maps 6:48  6:43  6:12 Saucony Kinvara 2 (green) Fast brick run after 30 mile ride
Road - Around home - 4 mile - 20150416 around home 4 miles 16 Apr 15 06:26 28:56 4.006 8.31 7:13 148 162 7:07 109view on os maps 7:28  7:07  7:07  7:11  0:00 Saucony Type A6 A steady run, didn't really want to be knew I should. 
Road - Around home - 2 mile - 20150409 around home 2 miles 09 Apr 15 06:58 14:04 2.067 8.82 6:48 157 168 6:45 33view on os maps 6:54  6:45  6:06 Saucony Endorphin Short but quickish nrick before Sundays sprint tri
Road - Around home - Half marathon - 20150405 14 miles 05 Apr 15 07:41 1:48:30 14.742 8.15 7:22 152 165 6:54 77view on os maps 7:29  7:12  7:15  7:15  7:13  7:14  7:16  7:17  10:13  7:00  7:10  7:05  6:54  6:56  6:45 Saucony Type A6 Had to stop for a poo behind a building after 8 miles, felt much better afterwards. Happy with the pace, would like to keep everything sub 7 from now on, but the start mile is tough as it has a big hill. Got up, at a High5 caramel bar and half a pint of water ad set off running. I had a gel at mile 10 but that was it. Didn't run out of energy, infact got faster and fast, the shit helped a lot... I was meeting the family for Caridff park run at 9:30 but I'd underestimated the distance by about a mile so had to run all the way to them, making it with literally 2 mins to spare.   
Road - Around home - 8 miles - 20150401 around home 8 miles hilly 01 Apr 15 06:32 58:34 8.347 8.55 7:01 158 169 6:49 185view on os maps 7:14  6:57  6:49  6:50  7:35  6:57  6:54  6:58  6:48 Saucony Type A6 Good run, tough ish pace
Road - Around home - 8 miles - 20150329 Around home 8 miles hilly 29 Mar 15 10:20 59:25 8.148 8.23 7:18 164 176 7:02 412view on os maps 7:23  7:17  7:02  7:06  7:40  7:05  7:11  7:35  7:31 Saucony Type A6 Very windy, bit wet. No probs, but hard enough
Road - Around home - 10k - 20150325 around home 10k hilly 25 Mar 15 06:10 45:05 6.251 8.32 7:13 153 166 6:55 145view on os maps 7:31  7:14  7:01  7:08  7:37  6:55  6:30 Saucony Type A6 Still had sore legs from Sunday's 100mile sportive, nearly didnt bother going for this run, but glad I did. It was a good tough run.
Road - Around home - 4 mile - 20150315 around home 4 miles 15 Mar 15 15:46 32:44 4.078 7.47 8:02 140 160 7:49 118view on os maps 8:14  8:03  8:01  7:49  7:53 Saucony Kinvara 2 (green) Was getting frustrated at home sitting around, so decided to do a very easy run - was going to do 150hr but after a mile it was even less - easy run
Road - Around home - 10k - 20150311 around home 10k hilly 11 Mar 15 05:47 44:05 6.264 8.53 7:02 157 171 6:47 152view on os maps 7:15  6:59  6:47  6:59  7:27  6:56  6:28 Saucony Kinvara 2 (red) Felt better (faster) than last time, no blisters today but a few hotspots.
Road - Around home - 10k - 20150224 around home 10k hilly 24 Feb 15 06:27 46:48 6.286 8.06 7:27 154 170 7:13 182view on os maps 7:45  7:27  7:13  7:14  7:50  7:23  6:44 Saucony Kinvara 2 (green) Hard and slow! And got a blister on inside of left foot!
Road - Around home - 1 mile - 20150220_082950 20 Feb 15 08:29 06:57 1.016 8.77 6:50 158 165 6:51 36view on os maps 6:51  6:41 Saucony Kinvara 2 (red) Very short duathlon try out
Road - Around home - 1 mile - 20150220_080119 20 Feb 15 08:01 07:21 0.977 7.97 7:31 142 161 0 31view on os maps 7:31 Saucony Kinvara 2 (red) Very short duathlon try out
Road - Around home - 2 mile - 20150218 around home 2 miles 18 Feb 15 07:51 14:49 2.075 8.40 7:08 155 165 7:07 72view on os maps 7:12  7:07  6:41 Saucony Kinvara 2 (red) Another brick run after 12 mile local loops * 6 ride on the dolan - all good
Road - Around home - 2 mile - 20150212 around home 2 miles 12 Feb 15 06:42 14:52 2.036 8.22 7:18 153 163 7:18 69view on os maps 7:18  7:20  6:22 Saucony Kinvara 2 (green) Brick run after 10 mile bike - all good
Road - Around home - 2 mile - 20150205 around home 2 miles 05 Feb 15 06:41 14:49 2.052 8.31 7:13 154 163 7:14 74view on os maps 7:14  7:14  6:34 Saucony Kinvara 2 (green) Brick run after 10 mile cycle
Road - Around home - 2 mile - 20141226 Around home 2 miles 26 Dec 14 08:45 14:09 1.926 8.17 7:21 155 169 7:24 60view on os maps 7:24  7:17 Saucony Kinvara 2 (green) Esy run before tomorrows 7 mile race - gotta beat 60 mins!
Road - Around home - 2 mile - 20141224 Around home 2 miles 24 Dec 14 15:13 14:17 1.938 8.14 7:22 148 166 7:24 56view on os maps 7:24  7:20 Saucony Kinvara 2 (green) Had a bad cold recently, but have a 7 mile trail race on Saturday so wanted to do soemthing - didnt feel great
Road - Around home - Fast km attempts - 20141203 Fast km attempt 03 Dec 14 06:58 14:33 1.934 7.98 7:31 149 167 7:18 55view on os maps 7:18  7:46 Saucony Kinvara 2 (green) Closer... 4 seconds now
Road - Around home - Fast km attempts - 20141201 Fast km attempt 01 Dec 14 07:43 14:47 1.921 7.80 7:42 150 167 7:23 51view on os maps 7:23  8:02 Saucony Type A6 Getting there... just 7 seconds slow now
Road - Around home - 2 mile - 20141126 around home 2 miles 26 Nov 14 07:48 14:34 2.032 8.37 7:10 154 171 6:57 59view on os maps 7:24  6:57  6:31 Saucony Kinvara 2 (green) Just a short run as I had 20 minutes to spare this morning
Road - Around home - Fast km attempts - 20141121 Fast km attempt 21 Nov 14 06:44 14:15 1.930 8.13 7:23 154 170 7:04 52view on os maps 7:04  7:44 Saucony Kinvara 2 (green) I've decided to try to beat all my existing pb's, starting with the shortest, so this is a fast km attaempt - dont think I quite ran a full km at full pace
Road - Around home - 2 mile - 20141121 fast km attempt 21 Nov 14 06:44 14:15 1.930 8.13 7:23 154 170 7:04 52view on os maps 7:04  7:44 Saucony Kinvara 2 (green)
Road - Around home - 4 mile - 20141028 around home 4 miles 28 Oct 14 06:14 28:34 3.877 8.14 7:22 158 171 7:09 1004view on os maps 7:40  7:17  7:09  7:22 Saucony Kinvara 2 (green) GPS started way off, this is 4 miles. Didn't feel very fit running this, but nothing hurt so OK
Road - Around home - 2 mile - 20141019 around home 2 miles 19 Oct 14 06:42 15:02 2.022 8.07 7:26 150 163 7:26 61view on os maps 7:27  7:26  7:10 Saucony Kinvara 2 (green) Brick after 26 miles on Dolan @ 20.3mph
Road - Around home - 2 mile - 20141018 around home 2 miles 18 Oct 14 09:19 14:45 2.038 8.29 7:14 157 170 7:11 61view on os maps 7:17  7:11  7:06 Saucony Kinvara 2 (green) After a 22min turbo session in the garage. First run for a while - didnt feel good
Road - Around home - 4 mile - 20140907 around home 4 miles 07 Sep 14 07:43 28:40 3.991 8.35 7:11 154 165 7:01 71view on os maps 7:13  7:14  7:01  7:16 Saucony Kinvara 2 (green) Fairly easy run after a 22 minute turbo 'Tikaboo' session, no probs
Road - Around home - 2 mile - 20140831 around home 2 miles 31 Aug 14 07:04 14:43 2.064 8.42 7:08 152 162 7:06 102view on os maps 7:12  7:06  6:39 Saucony Kinvara 2 (green) Brick run after 24miles @ 20.6 average mph on new Dolan - toe still sore
Road - Around home - 20140823 around home 23 Aug 14 07:01 12:56 1.699 7.88 7:37 147 159 7:45 28view on os maps 7:45  7:25 Saucony Kinvara 2 (red)
Road - Around home - 2 mile - 20140807 around home 2 miles 07 Aug 14 06:52 14:11 1.745 7.38 8:08 80 116 8:59 62view on os maps 8:59  6:58 Saucony Type A6 Both gps and hr fucked up, actually ran about 2.05 miles so 6:56 pace. Toe felt itchy more than anything, sore afterwards
Road - Around home - 2 mile - 20140805 around home 2 miles 05 Aug 14 17:44 14:21 2.065 8.63 6:57 156 171 6:56 59view on os maps 6:56  6:57  7:06 Saucony Kinvara 2 (green) First run since damaging my left big toe the previous Thursday (12 days earlier). Toe felt odd, not sore while running but I knew it wasn't right. It was sore afterwards. Whole run felt hard!
Road - Around home - 2 mile - 20140718 around home 2 miles 18 Jul 14 17:56 15:22 2.039 7.96 7:32 146 162 7:23 55view on os maps 7:40  7:23  8:09 Saucony Kinvara 2 (green) Easy run - first since last Sundays marathon, all good
Road - Around home - 2 mile - 20140703 around home 2 miles 03 Jul 14 20:20 15:33 1.998 7.71 7:47 135 158 7:43 51view on os maps 7:43  7:51 Saucony Kinvara 2 (green) A very easy short run, the first since Sundays hard 10km at Bristol tri - no probs
Road - Around home - 20140601 To Cardiff Bay and back 01 Jun 14 09:06 2:30:15 17.977 7.18 8:21 151 162 7:53 307view on os maps 8:17  7:53  8:01  8:02  8:00  7:59  8:08  8:25  8:07  8:12  8:25  8:21  8:28  8:34  8:57  9:11  8:35  8:54 Saucony Kinvara 2 (green) A long hard ruyn after a very long 100mile bike ride yesterday. I set off at my target marathon pace of 8min/mile, but also had it in my head to stay around the 150bpm hr rate. The first several miles were OK, not easy but OK, but after 8 or 9 I started slowing down even though my hr remained constant. Even from the start I wasn't sure I'd do the full 18 miles, and at 10 miles I started considering cutting it short, but I kept plodding on and the miles rolled by. The 9+ min/mile as 15 was caused by a busy road I had to stop for 30+ seonds for to get a across. As soon as the 18 miles were done I stopped running and my legs were like jelly, but I had a good mile walk back to home to cool down, then drank a pint of chocolate milk and collapsed into the hammock. An hour or so later I moved - and was in agony! Sore doesnt describe the chaffing and sensitive parts, it was incredibly painful to move. Eventually I got goimng and we went swimming and was OK. Other than that I got a blister on the side of my left foot big toe, but no other probs. My legs were tired but not sore. Its a long way!
Road - Around home - Half marathon - 20140521 Around home hilly half 20 May 14 18:09 1:44:01 13.081 7.55 7:57 153 165 7:33 309view on os maps 8:03  8:01  8:11  7:59  7:48  7:33  7:44  7:47  7:44  7:58  8:04  8:13  8:14  8:28 Saucony Kinvara 2 (green) After having the squits all weekend, and doing Llanelli sprint tri on Sunday morning, and bad guts all day monday and this morning, and feeling generally crap, I decided to run a  half! I felt like I needed to get a good decent mileage in soon, and might as well do it feeling bad and tired after a swim this morning and a day at work, as in the Ironman we wont be fresh for the run. I also hadn't eaten since lunch. I always intended to run at 8min/mile. The first few miles were a bit awkward - not tough, just wasn't sure if I would actually go the full distance, but then after I gained the elevation and ran up and down a few hills I felt a bit better. I did take a camelback with maybe 1l of water, a gel (which I ate at maybe mile 2) and a nakd bar. I think the gel really helped fuel wise as the middle miles were easily the fastest, even though not all were downhill or even flat. But by mile 8 I was struggling a little. I told myself it was only a 10k to go and kept plodding away. Mile 11 wasn't as slow as the time suggests as I ran through some woods with a twisty path. The last mile is always hard as I have to get back over the hill. Afterwards the middle toe on my left foot is tender, and I have some shorts rubbage, but generally not too bad really for a sub 1:45 hilly half in sub optimal heath.
Road - Around home - 10k - 20140510 around home 10k 10 May 14 09:33 47:43 6.293 7.91 7:35 157 176 7:15 193view on os maps 7:58  7:44  7:33  7:29  7:19  7:15  8:11 Saucony Kinvara 2 (green) About 10 days since my last run, so started off nice and slow and tried to run each mile approx 10 seconds quicker than previous - just about acehived it but tough at the end with the final hill! No probs legs or feet wise, though could feel a hot spot on left foot on lumpy hard skin bit behind big toe.
Road - Around home - 2 mile - 20140410 around home 2 mile 10 Apr 14 18:37 15:50 2.011 7.62 7:52 146 163 7:46 56view on os maps 7:46  7:58  8:56 Saucony Virrata Second time wearing new Virrata shoes. Definately too big, I'm not keen on them for some reason. Though with my sore toe from last Sunday's duathlon they are fine, not extra pain. Run was supposed to be very easy, but again it was harder than I'd expected!
Road - Around home - 4 mile - 20140402 around home 4 miles 02 Apr 14 18:33 29:00 4.026 8.33 7:12 157 172 7:03 116view on os maps 7:19  7:14  7:14  7:03  7:10 Saucony Kinvara 2 (green) Quite a hard run really, but only 4 days until an olympic distance duathlon at Castle Combe so had to get something in. Right leg felt fine.
Road - Around home - 20140329 around home 2 km 29 Mar 14 07:54 11:54 1.695 8.55 7:01 159 167 7:06 28view on os maps 7:06  6:54 Saucony Kinvara 2 (green) First run for nearly 3 weeks (had an oddly sore/achey right lower leg/ankle/foot for no reason!). Straight after an 11 mile raod cycle - didnt feel too bad really.
Road - Around home - 2 mile - 20140305 around home 2 miles 05 Mar 14 19:54 14:02 2.078 8.88 6:45 160 168 6:43 23view on os maps 6:43  6:48  6:37 Saucony Virrata Straight after 30 min turbo session. Wore new Virrata shoes - might be a smidge too big...
Road - Around home - 2 mile - 20140302 around home 2 miles 02 Mar 14 14:06 14:40 2.064 8.44 7:06 160 171 7:00 33view on os maps 7:00  7:13  7:00 Saucony Kinvara 2 (green) Straight after a 2 hour turbo session (Perkins) - tried to keep at 7min/mile but the final hill was tough!
Road - Around home - 2 mile - 20140220 around home 2 miles 20 Feb 14 18:18 15:38 2.018 7.74 7:45 144 164 7:36 29view on os maps 7:54  7:36  7:42 Saucony Kinvara 2 (green) Easy short run before Sunday's race. No probs
Road - Around home - 10k - 20140216 around home 10K hilly 16 Feb 14 12:22 49:24 6.265 7.61 7:53 154 167 7:39 84view on os maps 7:44  7:54  7:50  7:54  8:23  7:39  7:31 Saucony Kinvara 2 (green) Straight after a 56 mile bike ride up the Bwlch with Cardiff tri. Legs felt heavy to start (feet were fine) but after a mile or so was really feeling tired, and the front of my left leg above the foot was quite sore. It lasted for 3 miles or so but slowly went away. Was tempted to cut it to 5 kms, but plodded on. Had a gel at 5k which may have helped. Penylan hill was a tough as ever.
Road - Around home - 2 mile - 20140213 around home 2 miles 13 Feb 14 18:19 15:04 1.935 7.71 7:47 143 155 7:46 33view on os maps 7:46  7:48 Saucony Kinvara 2 (green) Just a short easy run (target hr 145), cold, windy and rainy/hailstones, but was comfortable in rab top apart from hands which were a bit cold even with thin black gloves on
Road - Around home - 20140208 around home 2k 08 Feb 14 18:01 14:37 1.686 6.92 8:40 137 147 8:47 29view on os maps 8:47  8:30 Bare Access (green) Very easy run to loosen up before tomorrow's 10k bath skyline trail run. It was dark so opportunity to wear my new Zebralight H52 headtorch, seems ideal - bright enough, very light, didnt bob too much (problem is there's too many street lights around here - need to run somewhere properly dark to really test it). Run felt great, very easy, looking forward to tomorrow now
Road - Around home - Half marathon - 20140126 Around home half marathon 26 Jan 14 10:44 1:44:04 13.114 7.56 7:56 160 172 7:43 183view on os maps 8:02  7:59  8:09  8:01  7:46  7:43  8:05  7:51  7:48  7:57  7:58  7:57  7:55  7:38 Bare Access (green) A tough run in the pouring rain. The last part of a 3 day 'half long course' where I swam 1.9k on Friday, did a hard 70 mile bike ride with CardiffTri on Saturday, then did this run today. Planned (and hoped) to do 8 min miles for a 1:45 total time. It was cool out and pouring with rain so I wore Aldi white compression top beneath my Rab vaporrise stretch blue top, nike running shorts and my cycling leg warmers (that go up to thigh). Wore new thin sealskin socks and green/black kinvara 2's. Was soaked within minutes and shoes were soaked from puddles, but I never got cold and my feet and body were very comfortable, I wore my white running cap which worked great at keeping the rain out of my eyes. I took the grey/red camelback with 1.5 ish litres of water, and 2 gels (ate at miles 3 and 8). Initially the pace was fine, but on the ups (of which there were several) I had to work pretty hard to stay around 8:00 mile. Luckily most ups were followed by a down so it all evened out. Half way through I was really tiring, and considered cutting it short, but stuck at it and plodded on. Last mile was mostly uphill and really hard. After the run I noticed my left achillees has a sore patch where the wet shoe heel cuff must have rubbed, but I never felt it while running. I did a half mile cooldown walk home, and it was amazing how quickly I did cool down, uncomfortably so by the time I got home.
Road - Around home - 10k - 20140112 Around home 10k plus hilly 12 Jan 14 12:30 50:26 6.557 7.80 7:42 154 170 7:28 118view on os maps 8:00  7:29  7:28  7:38  7:45  7:53  7:34 Saucony Kinvara 2 (green) An intentionally hilly route as I have the Bath Skyline 10k offroad run next Sunday. Got round fine, nothing hurt, but it was quite a hard run. I'd planned approx 8min mile as a minimum so easily beat that, but nowhere near previous pace.
Road - Around home - 20140108 Around home 3km 08 Jan 14 18:39 14:40 1.931 7.90 7:36 149 165 7:33 25view on os maps 7:33  7:39 Bare Access (red) Felt like I needed to run something after Saturday's park run. Was working quite hard so surprised it was so slow, but I have done quite a bit of swimming and cycling recently.
Road - Around home - 20131115 Around home 1 mile 15 Nov 13 17:54 09:51 1.357 8.27 7:15 144 156 7:18 7view on os maps 7:18  7:08 Saucony Kinvara 2 (green) Short easy run after 5 days off to check my left knee before Sundays Mo-vember 10k race - but its still sore. It was fine until about a mile in, then got sorer and sorer so I stopped a little early. Not sure about Sunday now...
Road - Around home - 10k - 20131110 Around home 10k hilly 10 Nov 13 09:10 49:31 6.547 7.93 7:34 153 170 7:25 114view on os maps 7:48  7:32  7:25  7:31  7:28  7:46  7:21 Saucony Kinvara 2 (green) Felt slow right from the start, just didnt have any oomph. Its a hilly route, but still its a slow time for a high hr. Didnt have any breakfast beforehand so maybe that didnt help? Lefft knee started feeling sore arbout 4 miles in, and got worse and worse, but as soon as I finished it went away.  Cold (6C?) but clear and still, warm sun. Wore Aldi 'compression' top and bottoms, and HH Freeze top, Nike shorts, gloves and hat. Hat was too warm, but otherwise I was comfortable but very sweaty. Update: left knee was very sore cycling or running afterwards. I did the mo run 10 (new pb and first time under 40 mins at 39:50 I think) the following week but then had around 6 weeks off running as my left knee was very sore.
Road - Around home - 20131020 around home 7 miles 20 Oct 13 16:23 51:14 7.055 8.26 7:16 154 170 6:52 166view on os maps 7:48  6:58  6:52  7:29  7:00  7:32  7:12  7:09 Saucony Kinvara 2 (red) A hilly 7 miles after 1.5 hours (easy) on the turbo. A bit slower than I expected really, it was quite a hard run. No probs with feet/legs though.
Road - Around home - 20131014 Around home 1 mile 13 Oct 13 16:09 09:27 1.074 6.82 8:48 145 160 8:47 17view on os maps 8:47  9:03 Sonic Glove A short but hilly run in the pouring rain after an hours turbo (20 min ftp test!) - wore Sonic gloves and ran 'properly' but left foot got sore half way round. They're slippy on green wet tarmac too.
Road - Around home - 10k - 20130929 Around home 10k 29 Sep 13 10:37 48:44 6.258 7.70 7:47 153 167 7:30 79view on os maps 7:58  7:44  7:34  7:30  7:38  8:15  8:08 Saucony Kinvara 2 (red) Straight after a tough (Sufferfest) 20 mile turbo session. I'd thought I'd run a bit slower than half marathon pace, perhaps 7:00 min/mile, but was way off. Just felt tired and slow. The last mile had too hills, one pretty steep hence the poor time. No probs though, just tired.
Road - Around home - 20130911 around home 5k 11 Sep 13 17:18 20:29 3.155 9.24 6:30 161 171 6:25 41view on os maps 6:30  6:33  6:25  6:29 Saucony Kinvara 2 (red) A quick run after cycling home from work; drizzly but otherwise fine. No probs. Happy with the speed - fastest 5k I've done outside of park runs and actual events
Road - Around home - 5km - duathlon - 20130908 around home 5k (brick) 08 Sep 13 14:42 24:08 3.272 8.14 7:23 152 167 7:07 56view on os maps 7:35  7:07  7:22  7:35 Saucony Kinvara 2 (red) After a 2 hour turbo session (not hard, but not easy); happy with pace, quite a hilly route. Could easily have ran further, but not sure about a full half marathon! No probs even after both knees hurting for the last half hour of the turbo
Road - Around home - 20130904 Around home 5k 04 Sep 13 16:56 20:48 3.110 8.97 6:41 153 163 6:39 55view on os maps 6:39  6:43  6:41  6:48 Saucony Kinvara 2 (green) Didnt have time for a turbo+run brick before picking up Dan, so did a fast 5k (and did a turbo session later this evening). Hard run, but good pace. No probs. 153 average hr is 3 or 4 beats lower than I've ever run this distance @ this pace before, so thats got bto be good.
Road - Around home - 5km - duathlon - 20130825 around home 5k 25 Aug 13 09:53 21:54 3.161 8.66 6:56 152 159 6:50 31view on os maps 7:03  6:55  6:50  6:48 Saucony Kinvara 2 (red) Brick session after 40 mile carephilly mtn + coast code ride. Felt good running, and managed sub 7 pace so happy with that, but the outside of my left knee started hurting about 1.5 miles in, and got sorer and sorer, Finished the planned distance but it was tough near the end. Feet and ankle seemed fine after yesterdays park run.
Road - Around home - 20130807 around home 07 Aug 13 07:36 11:49 1.759 8.93 6:43 156 162 6:51 19view on os maps 6:51  6:33 Saucony Kinvara 2 (red) A short quick run straight after a 22 mile ride - no problems, good pace
Road - Around home - 5km - duathlon - 20130803 around home 5k 03 Aug 13 08:35 22:33 3.126 8.32 7:13 156 167 7:04 100view on os maps 7:19  7:12  7:04  7:39 Saucony Kinvara 2 (red) Brick session, after 22 mile Caerphilly mountain ride. Chose to go opposite way from usual and straight up the hill to the mini-roundabout, tough. Also went a bit further round the back, where its a little hillier too. Good run though. It poured down 90% of the way down, absolutely tipping down, but was hot from the bike so not at all bothered by the rain. Calves feel tight afterwards
Road - Around home - 20130714 Run 14 Jul 13 08:02 11:30 1.662 8.67 6:55 150 155 7:04 31view on os maps 7:04  6:41 Saucony Kinvara 2 (red) Straight after a fast 50km bike ride. Legs didnt feel too bad, quite happy with the pace, and could have kept going but am planning a 40min 10km attempt in the next few days so want to be fresh for that, after yesterdays 5k park run too. All good.
Road - Around home - 2 mile - 20130615 Run - around home 2 mile 15 Jun 13 07:54 14:33 2.141 8.83 6:48 157 165 6:36 54view on os maps 6:36  6:54  7:29 Saucony Kinvara 2 (red)  A minute or two after a fast 42 km bike ride along the coast rd and back. Very happy with the speed of the first mile, definately my fastest mile ran after a ride. Scond mile slowed a lot, but there's a fair old hill in that one. I do suspect the wind helped a bit in the first mile too. Felt good, but was happy to finish after 2 miles (as planned).
Road - Around home - 10k - 20130512 Around home 10k 12 May 13 12:49 44:03 6.315 8.60 6:59 155 168 6:47 141view on os maps 7:21  7:00  6:49  7:01  6:47  6:58  6:46 Saucony Kinvara 2 (red) Tough run. Overdressed in leggings and Rab top, too hot even in the light drizzle. Started off slow but picked it up to just under 7min/mile and kept it there - just. The climb 3 quaters round the loop is a killer, and by the third loop it was quite a strugle to keep a decent pace - wheezing like an old man up there. Feet fine, but could start to feel the niggles in the ball of left foot again...
Road - Around home - 5km - duathlon - 20130428 5km after 40mile ride 28 Apr 13 09:08 22:11 3.121 8.44 7:06 149 158 7:00 54view on os maps 7:17  7:04  7:00  6:58 Saucony Kinvara 2 (red) About 5 minutes after 40 mile bike ride (hadn't planned a run after the ride as did a 19:30 park run yesterday so shoes etc weren't set up). Had pins & needles in my feet as I started running but they soon went; otherwise just a hard run after 2 hours 20 mins on the bike. Tried to keep the average speed under 7 min/mile but couldn't (didnt try mega hard), My left calf and foot were sore all the way round, probably from yesterdays park run. Didnt run out of energy, even though total session was approx 2:45. Very fast pace for the average hr!  
Road - Around home - 2 mile - 20130405 2 mile local loop 05 Apr 13 08:16 14:57 2.207 8.86 6:47 157 171 6:42 50view on os maps 6:50  6:42  6:54 Saucony Kinvara 2 (red) Same as yesterday. Faster, but harder too. Back was sore but not too bad, forgot about it by the end of the run. Run was fine, but breathing is still very laboured for what isnt really a very hugh speed... lets see what happens on Sunday very low hr for the pace, but only 2 miles distance so cant read too much into that (though compared to Jan, Feb and Mar 2012 park runs theres clearly an improvement in hr vs. speed)
Road - Around home - 2 mile - 20130404 2 mile local loop 04 Apr 13 17:16 16:14 2.213 8.18 7:20 149 163 7:17 49view on os maps 7:21  7:17  7:29 Saucony Kinvara 2 (red) Test run after hurting my lower back yesterday (hit a rock while swinging on a rope swing in the woods) - it hurts every single step! Could have gone further and faster, but have Dorney duathlon on Sunday so kept it very easy, will do the same loop tomorroe morning and then that will be it until Sunday. Put elastic laces in the red k2's today, seem fine.
Road - Around home - 10k - 20130331 around home 10k 31 Mar 13 09:48 43:09 6.316 8.78 6:50 161 173 6:43 111view on os maps 6:51  6:50  6:43  6:51  6:55  6:48  6:58 Saucony Kinvara 2 (red) A tough 10k! 4 days since mini training tri last Tuesday (bike, run, swim, then run home afer work) - legs were fine before hand, not soreness anywhere, but just 2 days after a 40 mile coed y brenin triple. As soon as I started running my breathing was laboured. 1 degree c, sunny but a bit windy too, wore hh normal top and bttoms with running short and t-shirt on top, and thin black gloves and windproof skull cap. Was comfortable. Was hoping to do 7, 6:30,7,6:30 and take it from there, but struggled to ensure sub 7's all the way. 5th mile was particularly hard, mostly uphill and into the wind. Not sure why breathing is so hard at the mo. No chest pains or anything. Equal lowest hr for this pace (any distance) so hr / general fitness is definately fine, improving all the time.
Road - Around home - 5km - duathlon - 20130318 Around home 5k 18 Mar 13 06:54 22:20 3.203 8.61 6:58 159 164 6:50 56view on os maps 7:08  6:57  6:50  6:54 Saucony Kinvara 2 (red) Brick session. Staight after a ~10 mile bike ride. -1C so wore hh freeze legs and top, and LG windproof top too. Was comfortable on the bike, apart from feet which got a bit achey near the end but nothing like as bad as previously (I wore white running socks in the bike shoes, and had endura mtb overshoes which seemed to work pretty well.  Had a gel at the start of the run (took nearly a mile to eat it!) but the run was quite tough really. Nothing hurt, it was just tough to go any faster.
Road - Around home - 20130316 Around home 5k 16 Mar 13 08:09 23:41 3.409 8.64 6:57 158 172 6:54 74view on os maps 6:57  6:59  6:54  6:59 Saucony Kinvara 2 (red) First run after 6 full days with no running. Felt good initially but I've got quite a head cold (snotty, sneezing, funky voice due to sore throat) so breathing was laboured. Legs felt good though, and it wasnt diffiucult to maintain 7min/mile pace. Went a slightly different way to include an extra hill just for variety of training.
Road - Around home - 5km - duathlon - 20130303 - Run2 03 Mar 13 07:41 25:02 3.417 8.19 7:20 150 159 7:08 55view on os maps 7:35  7:17  7:08  7:15 Saucony Kinvara 2 (red) After the bike I changed shoes again, but feet were really cold and numb and hurt a bit for the first half a mile or so but were OK after that. Had my second gel after half a mile or so, again fine but not sure if it helped. The run was OK, felt better than the first one really, but still slow. After the 'duathlon' I felt tired; the leggings had rubbed my 'undercarriage' raw so getting into the bath afterwards was painful, but otherwise was OK, feet and legs weren't sore. I should easily be able to improve on the run times next time!
Road - Around home - 5km - duathlon - 20130303 - Run1 03 Mar 13 06:25 24:30 3.283 8.04 7:28 148 161 7:17 64view on os maps 7:41  7:17  7:19  7:53 Saucony Kinvara 2 (red) Cold (-3), early morning run to start my first full 'duathlon' training session (5km run, 20km ride, 5km run). I was mtbing in Rhayader yesterday and was still aching from the climbs in that. Wore hh freeze top and leggings, fox padded cycle shorts and black & red windproof cycling jacket, along with windproof skullcap and altura yellow cycling gloves. Was quite comfortable but never really cozy, though was sweating!  Didnt feel fast at all from the start, so I just plodded away really, knowing it wasnt going to be a great time. Just felt tired and lethargic, nothing hurt, just no 'go'.  Took two SIS Go Gels in jacket back pockets (one fell out after a mile or so so I had to stop and go and get it), ate one at about mile 2.75, tasted fine and good consistency, didnt need a drink afterwards, no sickiness, no cramps. Did it make me feel better? Possibly. After the run I quickly got the bike out, helmet on, swapped shoes and set off for a 13 mile ride. Straight away my feet were cold (didnt bother with overshoes) and just got colder all the way. Bike was easier than the run, I didnt push it so hard, but the little climbs were quite tough.
Road - Around home - 5km - duathlon - 20130224 Run 24 Feb 13 07:59 24:18 3.336 8.24 7:17 155 163 7:03 54view on os maps 7:47  7:07  7:03  7:01 Saucony Kinvara 2 (red) 2 minutes after a 22 mile bike ride (0c, wore hh freeze top (none-zip) and bottoms, padded undershorts underneath, and padded cmmute shorts; and new black stretchy windproof top, and windproof skull cap. Was comfortable, but never exactly warm apart from the big climb. Left it all on for the run other than skull cap and gloves. Should definately have kept the gloves on as hands were freezing running, had to put them in jacket pockets a bit but that affected running. First 'brick' session. Ride was good, transition was a bit slow. Legs were wobbly off the bike; feet were numb from the cold. Legs didnt feel great when I started running, felt very slow. Had to tie shoe lace in the first mile, then was happy to see a 7min/mile pace so just tried to maintain that. Had to tie the other shoe in mile 3!. Breathing was quite heavy for the slowish pace, and hr felt high but was actually OK.
Road - Around home - Marathon - 20130216 Marathon - Cardiff Bay double loop 16 Feb 13 07:36 3:30:01 26.183 7.48 8:01 150 162 7:46 402view on os maps 7:59  7:46  7:52  7:56  7:59  7:58  7:53  7:56  8:02  7:48  7:57  7:49  7:57  7:49  8:08  7:54  7:58  7:55  7:59  8:08  8:02  8:15  8:36  8:16  8:20  8:18  8:30 Saucony Kinvara 2 (red) Sub 3:30 marathon (just). Last 4 or 5 miles were very tough! Had to stop for a pee at mile 15, and had to tie a shoe lace at mile 21. 1 degree and very foggy, wore HH freeze top and leggings, with running shorts on top. Also wore thin gloves and wind proof cycling hat. Kept everything on all the way round and was very comfortable after being cold for the first mile or so. First 13 miles were no problem, next 7 or so were OK but beginning to get sore legs. Miles 20-24 were getting tough, couldnt maintain 8 min/miles, especially when there was even the slightest uphill. Mile 25 was very hard; I really wanted sub 3:30 so decided to do loops at the end of the Lake as that was flat rather than goin g up the hills towards home. Mile 26 was very hard. Could easily have stopped at 22 and 24 miles, but really wanted to do a marathon distance. Ate a BK BDCXL meal for lunch the previous day, sausage chips and beans for tea. Only ate a banana and had a small glass of orange for breakfast. Took a bag of mixed sweets (jellys, chewy midget gems, milk bottles etc) and ate a few every mile or two, for the first 20 miles (couldn't eat after that). Took two litres of water and drank 90% of it. Never really 'bonked' or hit a wall, just got sore, tired and achey after 20-22 miles, but had enough to keep going, just... so maybe I did bonk? Big bright red blisted on side of left foot after the run, which Charlotte drained. Other than that no major foor problems really, all toes are very senstive but apart from expected aches and soreness not too bad. Can walk up and downstairs almost normally an hour after the run.
Road - Around home - 20130126 Around home 10k 26 Jan 13 08:17 45:50 6.234 8.16 7:21 155 170 6:47 98view on os maps 7:45  7:37  7:14  7:10  6:47  7:29  7:45 Saucony Kinvara 2 (red) First run for 8 days! Didnt feel great when I started, only intended to do 5km, but felt better as I ran and got quicker too so carried on doing laps. After 5 miles progressively faster I didnt feel like trying to get the 6th even faster, so did a simple run to the roundabout and back just to get the 10k distance.  Paths (and even some roads) were icey in places but probably didnt really slow me down. Wore hh leggings and shorts, and vaporrise top, thin gloves and wooly hat (quickly took that off). Legs felt great, left foot didnt notice any pain from usual spot, so all good. Did have a blister on left foot after the run but thats because all the tough skin has been trimmed off last week so soft flesh was exposed.
Road - Around home - 20130113 home to Cardiff Bay and back 20 miles 13 Jan 13 08:04 2:38:05 20.116 7.63 7:52 150 162 7:36 325view on os maps 8:05  7:46  7:57  7:54  8:02  7:56  7:50  7:57  7:52  7:47  7:47  7:49  7:50  7:50  7:52  7:36  7:55  7:46  7:52  7:54  7:26 Saucony Kinvara 2 (red) Fastest long run yet. Was hoping to do 20 miles at or under 8min/mile and got it. 0 degrees (1 or 2 patches of ice but mainly dry roads), a little windy (though the wind was behind me for the first half so I didnt notice, felt it coming back though), blue skies. Wore HH freeze top and bottoms and normal cycle shorts. Also wore thin black cycle gloves and windproof skull cap (both all the way round). Was comfortable, never cold, but never hot either; no rubbage like last long run. Took running rucsac with 2l of water (drank half, should have drank more), packet of rolos (ate 3 in the last 3rd of the run) and a pack of 7 mini party rings (at 2 at 10 miles, 2 at 13 and 3 at maybe 16). Ate usual grapes yogurt and porridge about an hour before the run no probs. Was a long run, never felt terribly hard, just long. Could have run further if had to but was begninning to get sore legs/feet and quite tired. Didnt hit any '20 mile wall', but did stumble on perfectly flat path at mile 15 and cut my knee and hand, but couldnt feel it after another mile of running. Sub 3:30 marathon is looking possible. Good avg hr compared to previous long runs. Feet, ankles and legs are sore after the run. Can do stairs fine, went for a 2 mile walk with the boys in the afternoon no probs (just generally tired). Feet have the usual blisters, and left foot is sore in the usual spot, though I barely noticed that pain during the run, was expecting it to be much worse - perhaps thats only really bad when running faster?
Road - Around home - 20121226 home to Cardiff bay and back 18 miles 26 Dec 12 08:32 2:26:09 18.568 7.62 7:52 155 167 7:32 298view on os maps 8:06  7:50  7:57  8:01  7:53  8:00  7:50  7:49  7:45  7:50  7:57  7:54  7:57  7:52  7:51  7:46  7:46  7:32  8:00 Saucony Kinvara 2 (red) Only goal was 18 miles @ 8min/mile. 6-8 degrees C, a bit windy, and sometimes rainy. I wore the Rab vapor rise top and normal running shorts. It wasnt raining when I set off so I was a bit warm, but after a few miles the wind picked up, it rained, and I felt very comfortable. My feet started hurting around mile 10, but nothing too bad. By mile 12 I was feeling quite tired and achey, not sure if I could maintain the pace. I was wearing my running rucsac with 2l of water (only drank about half of it). I took two disco bars and a pack of rolos. I ate 1 disco bar at mile 6 ish, and a few rolos at miles 9, 12, 15 ish. I didnt run out of energy or feel hungry (despite again just having a banana and a glass of orange before the run). Happy with the time, but again it was tougher than I'd expected. Can I maintain that pace for another 8 miles... not sure. Not impossible but its going to be tough to get a sub 3:30 marathon in April. After the run my feet and ankles are quite sore, but I can walk fine if a bit gingerly up and down the stairs. My rucsac rubbed my runnin top against my back, at the bottom around the hips and though I didnt notice it during the run, in the shower the whole area is very stingy, and applying cream makes it sting like crazy, like bad sunburn. Couple of mini blisters on my toes but not as bad as previous runs.
Road - Around home - 20121118 home to Cardiff bay and back 18 Nov 12 07:57 2:08:42 16.059 7.49 8:01 151 168 7:35 265view on os maps 8:22  8:01  8:07  8:04  8:28  8:08  8:02  7:59  7:51  8:10  7:53  7:53  8:10  7:48  7:35  7:43  7:45 Saucony Kinvara 2 (red) Wanted to start upping the distance in prep for the Llaneli marathon in April and thought this route would be 15-17 miles. Took it easy but to be honest it was harder than I expected, just didnt feel fresh or energetic during the run. Pace is fastest yet for this distance, but would hope to get it closed to 7:30, 7:45 in future. (7:37 would get a 3:20:00 marathon). 0 to 2 degrees temp, no wind, frosty. I wore HH legs (old ones) and new HH Freeze zip top, with off-green fleece on top, thin black cycling gloves and cycling skull cap. Took the running rucsac with 1 litre of water and sipped all the way round, didnt drink it all. Stopped at mile 4-5 to take gloves, hat and fleece off as was dripping with sweat (though didnt feel hot). Was still comfortable (sweating) but never especially warm.  Only ate a banana and had a small glass of ornage juice 10 mins or so before running, didnt eat anything on the run. Didnt run out of energy, could have run further but would have slowed down just due to being tired, sore. One toe nail on right foot dug into another toe so my sock had some blood on it at the end. Felt OK after the run, a bit sore and tired but nothing like as bad as after the recent half marathon. Could walk fine afterwards. Two days later went for a short run but could feel aches in legs and feet.
Road - Around home - Half marathon - 20120903 Around home half marathon 03 Sep 12 18:36 1:45:32 13.411 7.62 7:52 153 171 7:28 219view on os maps 7:56  7:52  7:51  7:55  8:00  7:58  7:45  7:28  7:47  7:47  7:51  7:54  8:02  8:24 Saucony Kinvara 2 (red) Plan was an 'easy' paced half marathon. 8 min/miles for the first half and then speed up if possible... As usual the first several miles were easy and had to consciously slow down to stay just under 8 mins. (wasnt feeling 100% keen when I set out so ran around the local roads a while to confirm I was up for it). The first half was more up than down and I think that took its toll. The second half was getting tough, and whenever there was an extended climb I had to push pretty hard to maintain sub 8. Feet and legs were hurting by mile 10, and then my shoe lace came undone on the right foot, but I just left it. Felt pretty tired when I finished, and the top of my left leg was pretty sore, along with both sore feet. Ankles weren't too bad. Half marathon time was within 20 seconds of my previous (and quite similar route) half marathon a month ago, but I dont remember feeling wuite so sore or tired after that one. I did wear the K2's for this one which is the longest I've done in them. I also kayaked 4 miles and trail ran 3 miles yesterday so maybe that didnt help. I can walk completely normally the following morning so that good - that I can run a half marathon at a decent speed and be perfectly fine the next day - some improvment over my first 2 mile run in May last year and I couldn't walk properly for several days! Left foot toes are delicate, but perhaps not as bad as lat time - are the K2's better for long distance too? Wore rucsac with a litre of water (no food) and drank it all, it was hot and sweaty run again.
Road - Around home - Half marathon - 20120801 around home half marathon 01 Aug 12 18:34 1:43:58 13.270 7.66 7:50 160 190 7:34 175view on os maps 7:57  7:53  8:00  7:57  7:57  7:48  7:53  7:39  7:35  7:34  7:42  7:58  7:57  7:56 Nike Vomero+ 5 Plan was an easy half-marathon @ 8 min mile to get a 1:45 time. I stuck to just under 8 mins for the first half (the harder of the two as more uphill) but then decided to go a bit quicker. Was roughly aiming for 7:45's for the second half but it was very much dependant on ups and downs in the mile. By the last mile (almost all uphill) was struggling to keep it under 8 mins, really quite tough the last few miles. The run seemed harder than the 11 miler I did a few weeks ago, even though it was quite a bit slower. Exact same average hr... Feet/ankles are sore the following day but nothing specific. Again middle toes were sore during the run and have starts of blisters. The Nike V5's seem to crush the toes together too much so the middle ones end up under and over each other. Wore running rucsac with a bit over a litre of water (drank most of it) and some jelly babies but only ate 3 or 4 - was getting stomach cramps and had a stitch from 5.5 to 7.5 miles. Maybe eating anything isnt such a good idea? Next plan is to do another half marathon in September and hopefully equal my previous best of 7:30 ish per mile (1:38), and then in October try to do sub 7:15 miles for 1:35 at Cardiff.
Road - Around home - 11 miles - 20120711 around home 11 miles 11 Jul 12 18:30 1:21:20 10.993 8.11 7:24 161 175 7:13 192view on os maps 7:24  7:13  7:29  7:33  7:36  7:19  7:22  7:18  7:24  7:20  7:24 Nike Vomero+ 5 The plan was 10 miles, but the last mile was fast (downhill) so I kept going back to the start point which ended up being very nearly 11 miles. Fastest pace for this distance so pretty chuffed with the results. I think I could have kept it going for another 2 miles o get a half marathon record, but it would have been tough! A good run, hard but not terrible. My right lower leg/ankle felt really quite odd for the first several miles, not hurt so much as odd... stopped noticing it about haklf way round. No real pain after the run or the following day, ankles are definately sore but nothing unexpected; feet are fine. The usual two toes on left foot were hurting after the run, with the starts of blisters. I took the running rucsac, with 1litre of water and 10 jelly babies, but was getting stomach cramps/stitch after the first jelly baby and drink so onyl had a few more, maybe every three miles or so, and didnt notice any more issues.
Road - Around home - Fast mile attempts - 20120708 Fast mile attempt 08 Jul 12 08:48 11:02 1.594 8.67 6:55 163 172 7:04 28view on os maps 7:04  6:40 Saucony Kinvara 2 (red)  After failing to pb as yesterday's Cardiff park 5km (by 2 seconds!) I wanted to try to get some kind of record so went for a fast mile today. Did a warm up jog for just under half a mile (otherwise the whole of the 'fast mile' would be uphill!) and then ran as fast as I coud. Looks like I had good pace at the start and the end (the last 3rd is down hill) but the middle of the mile is uphill and hard. 6:10 is 10 seconds too slow. Had an odd feeling right foot / ankle after the run, not sore, but not right. Seems OK a few hours later. Update: following morning my right calf and lower leg feels tight and quite sore when walking around. Wore K2's
Road - Around home - 20120701 around home 5k 01 Jul 12 10:41 21:58 3.296 9.00 6:40 166 172 6:32 61view on os maps 6:38  6:32  6:50  6:38 Saucony Kinvara 2 (red) Just went for a run on Sunday morning. Only plan was 5km, beyond that just run... turned out pretty quick (4th quicket 5km yet)! A tough run but no problems. Wore K2's
Road - Around home - 9 miles - 20120626 around home 9 miles 26 Jun 12 20:31 1:11:22 9.407 7.91 7:35 158 172 7:25 165view on os maps 7:33  7:31  7:49  7:25  7:39  7:40  7:37  7:34  7:44  6:56 Nike Vomero+ 5 This run was planned for the following day (giving me a week off since my last run) but at 6pm it turned out it had to be today (otherwise I'd have to wait until Friday) so I wasn't really pysched up for it. I intended to do 9 miles and set off at a reasonable pace, but straight away felt slow and tried. I was wearing my camelback with 1 litre of water and some jellybabies as usual for longer runs. After a few miles my paces was just over 7:30 but I really wasnt feeling great, had the odd stitch (from eating/drinking while running?) and just felt slow, but I plodded on, taking random roads with a vague plan of where I was going. The weather was warm and very humid, almost raining, so I was sweating a lot. I felt better during the middle of the run but never felt fast. After the run my ankles were sore, I suspect mostly from racing down the steep end of Hollybush road for the last half mile of the run. My dodgy toe nail was hurting too.
Road - Around home - 20120616 around home 5k 16 Jun 12 08:05 22:31 3.283 8.75 6:51 162 167 6:42 59view on os maps 6:56  6:42  6:54  7:00 Saucony Kinvara 2 (red)
Road - Around home - 20120612 Run - home to near the Ridgeway and back (8 miles) 12 Jun 12 20:45 59:46 8.009 8.04 7:28 159 172 7:07 207view on os maps 7:25  7:12  7:24  8:31  7:14  7:07  7:23  7:28  0:00 Nike Vomero+ 5  Set off intending to try to run 7min/miles along the same route as last Tuesday, down along Roath lake and the parks beyond, but at the top of the first hill simply decided to go a different way, and ended up running to the first tunnel exhaust tower on the Llanishen Graig?. Ok running for the first 3 miles, the fourth was 80% singletrack and almost all up hill! Very tough at the top, very slow but high hr still - I really was trying. Coming back down wasnt much better, twighlight and under trees, I could barel see, and runnning downhill is not my favourite at any time. The rest of the run was good, OK pace if not super quick, but considering the elevation gain over the whole run I'm happy. A nice route to run, very quiet roads. Trail running is good, you have to look 100% where you're going, so the distance goes by quick - will do some more of this! Running off-road and steep uphill did seem to hurt my left foot a bit, nothing like it used to be but it is twinging now... Also have sore nipples for the first time in months (sweated a lot as its 14C outside.) I ran late in the evening, having given myself exactly 2 hours after finishing a big plate of spag bol and had no gut issues, never felt sick or gurgly burps etc.
Road - Around home - 20120605 Roath Lake (7 miles) 05 Jun 12 07:39 56:22 7.749 8.25 7:16 162 181 6:59 110view on os maps 7:45  7:00  7:02  7:30  7:15  6:59  7:21  7:21 Nike Vomero+ 5 Longest run since the marathon in April. Didnt really feel like going for a run but knew that I should so went straight after getting up (no brekky, just a glass of water)... tough start but not bad for the middle section. Route finding was interesting at the half way mark, a few dead-ends etc, but not bad. The run back along the lake was tough but do-able, good pace up the hill there. The last hill was always going to hurt but it wasnt as bad as in the past.  A good pace for the distance (fastest pace so far for that distance) - a 7:15 min/mile half-marathon is looking very possible. Right knee slightly sore walking around after the run but no other probs.
Road - Around home - 20120528 around home 10k 28 May 12 20:41 44:57 6.204 8.28 7:15 161 188 7:05 109view on os maps 7:21  7:05  7:14  7:15  7:15  7:17  7:19 Nike Vomero+ 5 A tough run. 20 seconds off my previous 10k best. Had some indigestion again, really think running after Monday evening meal isnt a good idea. No pain from anything, just slightly achy ankles afterwards. (hr goes a bit funky at the end, not sure whats happening there, strap malfunction? - it was warm (about 20 C) so maybe I sweated too much??)
Road - Around home - 20120518 around home 5k - fast mile 18 May 12 18:26 22:39 3.277 8.68 6:55 160 170 6:45 60view on os maps 7:00  6:45  7:02  6:42 Saucony Kinvara 2 (red)  After about half a mile I attempted to run a fast mile (clearly visible on the the graphs when the speed and hr both jump up) - but the fast mile was half uphill and half downhill, and the watch showed 6:13 which would have beaten my previous best mile, but Endomondo calculated it as 6:15 - equal to my previous best (which was on the flat, during a park run) - a 6:00 is in sight... Wore K2's. Nothing hurt, at all. Can walk completely normally right after the run (maybe I need to step it up a gear now that I appear to be acclimatised to my current regime - going to aim for 10 miles per week).
Road - Around home - 20120515 around home 10k 15 May 12 18:52 44:41 6.192 8.31 7:13 160 169 7:04 108view on os maps 7:07  7:10  7:18  7:18  7:20  7:04  7:13 Nike Vomero+ 5 A good run - fast!. No pain in feet during or after the run. Odd twinges in knees and ankles occassionaly but nothing to worry about I think. Good low hr for the pace.
Road - Around home - 20120423 around home 10k 23 Apr 12 20:17 47:59 6.196 7.75 7:45 158 171 7:16 103view on os maps 7:55  7:30  7:36  8:02  8:06  7:16  7:51 Nike Vomero+ 5  I ran two hours after eating tea (salmon, waffles, beans and cabbage) - think it wasnt long enough because around 3 miles in I felt terrible and had decided to finish the run after that lap (about 4 miles), but when I got to the end of that lap felt better to did the last lap as planned. Really tried hard for the 6th mile, quickest mile but barely quicker than mile two. Cold out (7c) so I wore the Rab vaporise top and leggings and shorts, but was too hot.the rab top chaffed a bit sorely.
Road - Around home - 20120409 around home 6 miles 09 Apr 12 09:14 48:29 6.083 7.53 7:58 153 161 7:51 103view on os maps 7:51  7:58  7:58  8:04  7:58  8:00  7:57 Nike Vomero+ 5  'Marathon pace' again - 9 degrees but constant rain made it quite cool. Wore rab vaporrise top and was comfortable after the first mile (cold hands) and though the top wetted out very quickly I didnt feel damp inside and at the end of the run the inside was dry (apart from the arm cuffs). Higher average hr than last night even though pretty much the same run (just longer)
Road - Around home - 20120408 around home 3 miles 08 Apr 12 20:16 25:55 3.249 7.52 7:59 150 160 7:56 59view on os maps 8:01  7:56  7:57  8:09 Nike Vomero+ 5 'Marathon pace' - nice and easy
Road - Around home - 20120331 Run to Cardiff Bay and back plus some 31 Mar 12 07:17 2:47:43 20.022 7.16 8:23 151 162 7:23 300view on os maps 7:46  7:23  7:40  7:40  7:41  7:51  7:42  7:57  8:03  7:49  7:55  8:14  8:20  8:16  8:36  8:50  9:08  9:25  10:35  10:36  14:55 Nike Vomero+ 5  Started off too fast! Covered a half marathon distance just 3 minutes slower than my best half marathon, but after 15 miles I started to struggle, and by mile 19 had slowed down so much I was barely faster than walking. I had intended to run 22 miles today, but after 20 I couldnt run anymore so gave up and walked home.
Road - Around home - 20120318 Run to Cardiff Bay and back 18 Mar 12 06:58 2:38:51 18.724 7.07 8:29 150 161 8:10 299view on os maps 9:06  8:26  8:32  8:39  8:37  8:30  8:39  8:27  8:17  8:10  8:22  8:24  8:23  8:32  8:23  8:41  8:17  8:17  8:32 Nike Vomero+ 5 An easy paced 18 miler... I'd intended to go no faster than 8 min/mile but it turned out much slower than that. Heart rate hovered around 150 all the way round so pretty consistent. Not a hard run, just long! 3 degrees when I left so I wore shorts and the Rab vapor rise top. Didnt overheat too much as the day warmed up, but did get sweaty and after 10 miles or so started getting sore patches from the top rubbing below and behind my arm pits, just from swinging my arms I think. Nipples took a beating too. I took 2 litres of water and drank it all by mile 17, and took 18 jelly babies and chomp or two, and ate all but two jelly babies and one chomp. Never felt like I was short of energy, never flet like stopping. Could easily have done more (have a 22 miler planned in two weeks). Right foot was a bit sore all the way round. Knee pains came and went. My second biggest toe on my left foot started hurting after ten miles or so and kept hurting for the rest of the run - big blood blister under the nail now. Could walk fine after the run, and the next morning have sore legs and feet but nothing too  bad, much less pain than after the half marathon 2 weeks ago.
Road - Around home - 20120314 around home 3 miles 14 Mar 12 20:22 24:58 3.180 7.64 7:51 0 0 7:33 55view on os maps 8:01  7:33  7:58  7:56 Nike Vomero+ 5 A moderate 3 miles after being stuck in a car most of the day - first run since my half marathon 10 or so days ago - felt fine
Road - Around home - 20120221 Run - Around home 13 hilly miles 21 Feb 12 09:20 1:52:29 13.394 7.14 8:24 160 173 7:52 297view on os maps 8:28  7:52  8:03  8:12  8:51  8:23  8:50  8:01  8:30  8:32  8:22  8:38  8:25  8:32 Nike Vomero+ 5 First half-marathon! I'd planned a 12 mile route but near the end I thought I might as well get a half marathon time, so for the last mile or two I took the flat option of heading to and going round the Lake rather than up and over Cyncoed hill. A tough run, not helped by all the hills. I was expecting some of them but the first mile really hurt. Awkward route finding through underpasses and crossing roads multiple times too - it didnt allow for a comfortable pace. I'd settled into the run after the first 3 or 4 miles, and I was expecting the hills down into Rumney and back out, but had underestimated the hill up to Pontprenau (even though we'd walked it with the boys the day before!). My kneeds started hurting due to the ups and downs, and the last 2-3 miles were a real slog, but I could have kept plodding along round the lake if I'd had too, so I wasnt worn out. It was about 8 degrees, overcast with the odd drizzle, and a bit of a wind. I wore t-shirt and shorts and while I wasnt 'cold' I never overheated either. I took the camelback octane lr, with 1200mm water (100 for each planned mile) and ran out just as I finshed the run (could have done with more). I took my usual jelly baby per mile, and even had a mini chomp bar at mile 10. No stitches, cramps etc. No nipple pain during or after the run. I had energy at the end of the run, but my legs were worn out and both feet really quote sore. My blister on my middle toe of left foot was acutely sore, and my whole right foot was sore. The following day I'm not limping as long as I walk carefully, so not as bad as its been before. Aching legs and feet though. One week later I ran home from work (Tuesday evening), but after a little over a mile my right knee and foot were hurting so much I had to walk the rest of the way home! Not looking too good for Sundays Llanelli half marathon...
Road - Around home - 20120212 Roath Lake (6 miles) 12 Feb 12 08:38 50:55 6.578 7.75 7:44 163 182 7:28 118view on os maps 7:53  7:30  7:28  7:47  7:46  7:59  7:50 Nike Vomero+ 5 A good run. I'd taken nearly two weeks off since the last long/fast run (apart from a quick 2 miler on thursday to check my new shoes) so my feet were in good shape (no pain at all in right foot, a tiny odd twinge in my left foot). I felt a little discomfort in my right foot during the run but nothing like previously. I coul walk without limping straight after the run and have had little pain in either foot since (the right foot still isnt 100% but its getting there). I've done two fast 1.4 mile walks during this week and though I can feel something in my right foot its barely 'pain'. I think a new rule is to have one day off per mile run, and see how it goes. The last hill on the run was a really killer, with a very high hr!
Road - Around home - 20120209 - Roath park (2 mile) 09 Feb 12 12:00 14:20 2.041 8.54 7:01 167 176 6:55 23view on os maps 6:55  7:07  7:13 Saucony Kinvara 2 (red) I hadn't run since a week last Saturday when I did the 5km Park run. My feet were just about fully healed (after limping for a week!). I went to Moti and they analysed my running gait which turned out to be neutral (same as Run & become said last year) and I asked for some more minimal shoes with less cushioning, perhaps less toe-to-heel drop. I ended up with a pair of Saucony Kinvara 2's (4mm  drop, I read somewhere that the Vomeros are 12mm) - so I went for a quick 2 miler straight from the shop (I also bought some cushioned socks). My left foot was certainly aware it was running, but after two miles it was OK to walk on, no limping, but certainly not pain-free either! It was a fast run, but it wasnt easy! I slowed down after the first mile but then slowly sped up for the rest of the run... seems like 7min/mile is my limit at the moment, over this distance anyway (I did 6:55 ish over 5km in the last Park run but that really was tough) All my runs up to today have been in the Nike Vomero 5's I bought last May, now I'll start marking each run as Vomero or Kinvara, so I can track the mileage I get from them. (K2's)
Road - Around home - 20120122 around home 10 miles 22 Jan 12 08:30 1:24:09 10.291 7.34 8:11 156 167 7:40 117view on os maps 8:23  8:23  8:24  8:28  8:18  8:23  8:06  7:56  7:40  7:45  8:08 Nike Vomero+ 5 I set off at a much slower speed today, aiming for a 8:30 pace / 150-155 hr. The first 7 miles were really quite consistent, and quite easy, so I sped up for the last three to see how much I had 'to spare'. I think my next long run (probably 12 miles) I'll aim for 8:00 pace and see if I can sustain that all the way. Much warmer than last week (9c) though there was a cold wind blowing. I wore my old hh leggings, Nike shorts, and just the vapour rise top. Was comfortable for the first 7 miles, but got quite hot when I sped up for the last few miles. I wore my black and grey bridgedale thin socks and didnt suffer any blisters or discomfort from my foot skin. Sore nips afterwards. I took 1 litre of water and drank it all during the run. I managed to eat all 10 jelly babies during the run too (one a mile) - it was easier to chew at the slower pace than last week. My feet however... ruined! The right one was still quite sore even before the run (the left foot was just about pain free). They both hurt just about all the way roun,d getting worse and worse. Not bad enough to make me stop, but I wonder how many more miles they can take before that is the case. After the run I stayed on my feet for most of the day and they weren't too bad, but if I sat down for more than a few minutes when I stand up they are very sore. Worringly my left knee is also quite sore the following day too, quite notable when cycling to work. 5 days later (friday): Left knee twinges come and go. Left foot is much better, can walk normally on it most of the time, just the occasional twinge. Right foot however is still very sore. I cant walk on it normally and limp every step.
Road - Around home - 20120114 around home 8 miles 14 Jan 12 08:28 1:03:18 8.448 8.01 7:30 167 174 7:19 98view on os maps 7:32  7:22  7:19  7:27  7:20  7:33  7:32  7:43  7:50 Nike Vomero+ 5  A tough run - I was aiming for 8 miles in 1 hour, and only just managed it! I did go the wrong way under the first underpass and had to turn around, and there were a couple of gates that I had to go through, so my true running pace was slightly quicker (probably only 2 or 3 seconds a mile). The air temperature was 0C, there was a hard frost on eveything and the odd puddle I came across was frozen. The first 4 miles were fine, the next two were hard (to keep the pace at 7:30), the last was very hard. I ran the extra half mile just to be sure I'd done a true 8 miles, but I honestly couldn't have run much more, at least not at that pace. I wore mt HH Freeze leggings and Nike shorts, my blue Regatta running t-shirt and Rab Vaporise top, and thin cycling gloves and windproof under-helmet cycling skull cap. My legs were comfortable, but though I didnt feel hot during the run I sweated alot under the Rab top - when I got back my t-shirt was totally soaked through. The gloves and hat definately helped keep my head and hands warm. No sore nipples this time. I wore my new Camelback Octane LR rucsac for the first time today. I took 1 litre of water, 8 jellybabies (1 per mile) and two Nakd choco bars. I had intended to eat a jellybaby a mile, with a nakd bar after 4 and 8 miles, drinking a little but often. In the end just eating the jellybabies was quite a struggle, I really had to concentrate on chewing as I was breathing so hard it was quite tricky and easy not to. I didnt eat the nakd bar until I'd finished the run and waks walking back. I did take a mouthful of water every half mile or so but even that was hard work. I drank alot when I was walking back but still brought home maybe half a litre. It really is hard to eat/drink when you're running hard. The rucsac itself was very comfortable, it didnt bounce arround and didnt rub anywhere. The hip belt pockets are a bit far back really, it'd be better if they were closer to the front. When I set off my right foot was a bit sore, so I'd taken two ibuprofen earlier (my right foot had started to hurt after my short run down to the pool over a week ago, and if anything had been getting worse each day - an exact repeat of my left foot issues before and over christmas (my left foot was absolutely pain free during the run today, though now in the evening its started to hurt, but not as abd as my right foot. After the run I noticed a big blood blister on the left foot, on the lumpy bit behind the big toe. I hadn't noticed any pain at all during the run, and have never had a hint of a blister before, but now its there and its a little sore when I walk on it. I suspect my sock had perhaps rucked up in that area? As a note: the loop I was running was almost perfectly flat, but I could tell I was slowing down as I came to the end of the loop - and the gps track shows a very slight height gain, but nothing really. Update: the next day both feet are sore, the right one very sore. My whole legs are quite sore too.
Road - Around home - 20111206 - around home 1.5 miles 06 Dec 11 18:18 11:56 1.592 8.00 7:30 154 164 7:34 29view on os maps 7:34  7:23 Nike Vomero+ 5 After my run on Sunday I had a sore left foot, and I knew it was still sore this evening before my run, but I thought I'd get away with just doing a short run - WRONG! Left foot is now very sore again, limping when I stand up out of a chair and walk... the pain from the ball of the foot has caused me to run wrong and now there is pain on the top of the foot and spreading up to the front of the lower leg... lesson: DONT RUN IF IN ANY DOUBT! I didnt mean to run fast (was aiming for 7:45 which is my target pace) but apart from my sore foot I felt really good and just wanted to run! 20111213 - A full week later with no running, and I've just been for a 1.4 mile walk around the park at work, in normal shoes. Left foot was fine when I set off, but after the walk the whole frontal area of my left foot, behind the toes, is aching, quite a lot! My walking pace was 14:37 (so just over 4 mph), average hr was 100... not good, not good at all! What have I dont to my left foot? An hour after my walk, when I stand up my left foot is very painful, limping while walking!! 20111219 - nearly another week gone by and still no running. Left foot is still sore, but not where it was sore last week... I walked home from a work night out on Friday night, so 4 miles, in big solid ksb walking shoes, and my left foot was sore again Saturday morning. It does seem better now (Monday) but if I sit and strain it left and right the whole ankle hurts. I think the ball of the foot (the original soreness two weeks ago) is getting better, but now all the other damage I've done while compensating for that pain is still reparing... 20111221 - Left foot is feeling much better; I do notice an ache and occasional twinge so its not fixed for sure, but better. I repeated my 1.4 mile walk around Bute park. A few seconds faster this time but pretty much comparable (notably higher average hr (111 vs 100) though?). My left foot had a dull ache occasionally during the walk. A bit sore after the walk, but an hour later I can walk around with no issue, certinaly no limping, but I can tell the foot's been used today. So an improvement, but not fixed yet.
Road - Around home - 20111204 - around home 3 miles 04 Dec 11 10:36 26:47 3.055 6.84 8:46 147 170 8:29 85view on os maps 8:46  9:04  8:29  8:44 Nike Vomero+ 5 3 miles... took a nakd bar and ate that after half a mile - took me nearly a mile to eat it! you cant breath and chew at the same time! Also found a little hill so did a couple of loops of that. Very slow run as my left foot is beginning to hurt again and I didnt want to make it worse befiore my run to work tomorrow... but it still hurts anyway
Road - Around home - 20111127 - around home 2 miles 27 Nov 11 08:50 15:05 2.097 8.34 7:12 165 180 7:10 55view on os maps 7:12  7:10  7:32 Nike Vomero+ 5 First 'Sunday' run  - I'll add a mile a week from now on... Started off fine, quite fast but manageable, but the hill near the end was tough!
Totals (635 runs) 17 days, 2:18:43 3180 7.75 7:45 144       


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