Brian and Charlotte's Photos - Running/Road/Bute Park/

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)	Each Mile (m:ss)	Shoes	Comment
Road - Bute Park - Long runs - activity_11310461043	10 Jun 23 09:28	1:24:00	10.019	7.16	8:23	141	156	7:49	119	8:54 8:50 8:48 8:33 8:28 8:28 8:06 8:00 7:49 7:54 8:33	Altra Escalante 2.5 Home
Road - Bute Park - 3 miles - activity_10305057861	14 Jan 23 09:02	26:50	3.141	7.02	8:33	143	158	8:10	62	8:10 8:30 8:48 9:47	Altra Escalante 2.5 Home
Road - Bute Park - 3 miles - activity_8993776778	11 Jun 22 09:01	25:11	3.107	7.40	8:06	141	157	7:40	35	7:40 8:06 8:37 7:34	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_8721009757	28 Apr 22 11:25	32:09	3.921	7.32	8:12	145	162	7:52	58	7:52 8:15 8:25 8:17	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8715209827	27 Apr 22 11:57	31:08	4.000	7.71	7:47	132	144	7:37	74	7:53 7:45 7:37 7:52	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_8680542416	21 Apr 22 12:23	31:54	3.922	7.38	8:08	137	160	7:51	72	7:58 7:51 8:17 8:28	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8667117924	19 Apr 22 13:03	31:53	4.001	7.53	7:58	137	177	7:47	54	8:00 7:55 7:47 8:10 NAN:NAN	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8630939610	13 Apr 22 12:12	48:01	6.025	7.53	7:58	133	148	7:51	88	8:15 7:51 7:54 8:00 7:54 7:54 9:07	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8624488873	12 Apr 22 11:15	44:47	5.246	7.03	8:32	137	164	7:57	89	7:59 8:55 9:09 7:57 8:55 7:36	Altra Escalante 2.5
Road - Bute Park - Long runs - activity_8596234431	07 Apr 22 11:52	1:08:05	9.983	8.80	6:49	153	165	6:37	205	7:02 6:48 6:55 6:58 6:59 6:44 6:48 6:37 6:45 6:38	Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8596214897	06 Apr 22 11:53	1:03:59	8.033	7.53	7:58	138	148	7:46	157	8:19 7:53 7:46 7:57 8:03 7:58 7:59 7:49 7:27	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8584424604	05 Apr 22 11:44	42:01	5.653	8.07	7:26	143	162	7:00	70	7:32 7:00 7:36 7:19 7:24 7:56	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8566485596	30 Mar 22 12:13	52:30	6.287	7.19	8:21	134	163	7:53	107	8:12 7:53 8:38 8:46 7:57 8:48 7:50	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8515996938	24 Mar 22 12:57	45:34	5.552	7.31	8:12	139	164	7:47	105	8:05 7:47 8:40 8:34 8:15 7:37	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8503617117	22 Mar 22 12:12	51:48	6.274	7.27	8:15	136	165	7:39	116	8:22 7:39 8:38 8:47 7:51 8:24 7:45	Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8462558752	15 Mar 22 12:12	59:44	7.782	7.82	7:41	143	163	6:59	96	8:19 6:59 7:10 8:13 7:07 7:19 8:00 8:28	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8432553111	10 Mar 22 12:12	42:55	5.984	8.37	7:10	141	154	6:34	99	8:07 6:56 6:47 6:37 6:34 8:01	Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8420493697	08 Mar 22 12:30	55:33	7.777	8.40	7:09	144	160	6:20	137	7:19 6:20 7:59 6:27 8:23 6:22 6:23 8:09	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8385780629	02 Mar 22 13:05	30:25	4.003	7.90	7:36	134	145	7:30	79	7:44 7:30 7:35 7:35 NAN:NAN	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8379230957	01 Mar 22 12:13	29:36	3.994	8.10	7:25	137	145	7:21	84	7:30 7:28 7:21 7:19	Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_8321377488	17 Feb 22 12:28	19:29	2.719	8.37	7:10	137	147	6:54	57	6:54 7:16 7:25	Altra Escalante 2.5
Road - Bute Park - Long runs - activity_8306250325	16 Feb 22 11:43	1:17:21	9.727	7.55	7:57	137	148	7:43	191	7:47 7:58 8:00 8:01 7:43 7:46 8:11 8:01 8:07 7:55	Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8300653657	15 Feb 22 13:02	56:41	7.110	7.53	7:58	138	161	6:58	109	7:43 6:58 8:27 8:14 7:39 8:27 8:21 7:49	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8295005022	14 Feb 22 12:14	40:12	4.997	7.46	8:03	133	145	7:55	61	8:03 8:02 7:55 8:10 8:03	Altra Escalante 2.5
Road - Bute Park - Long runs - activity_8265595450	09 Feb 22 12:43	1:26:35	10.990	7.62	7:53	133	142	7:46	139	7:55 7:46 7:48 7:51 7:51 7:53 7:46 7:53 7:56 8:05 7:57	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8231128288	03 Feb 22 13:29	42:01	5.991	8.55	7:01	146	161	6:22	68	8:13 6:35 6:33 6:23 6:22 8:00	Altra Escalante 2.5
Road - Bute Park - Long runs - activity_8230436475	02 Feb 22 12:39	1:17:38	9.995	7.72	7:46	139	149	7:35	136	7:35 7:41 7:49 7:58 7:48 7:51 7:42 7:48 7:45 7:44	Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8215045318	31 Jan 22 12:11	1:00:05	7.990	7.98	7:31	143	160	6:45	133	8:02 6:59 7:29 8:01 6:45 8:01 6:53 8:00	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8191664487	27 Jan 22 13:52	42:37	5.990	8.43	7:07	145	160	6:26	80	8:15 6:42 6:39 6:29 6:26 8:09	Saucony Type A6 (Orange 2)
Road - Bute Park - Long runs - activity_8185545282	26 Jan 22 12:37	1:11:31	8.984	7.54	7:58	133	139	7:50	101	8:07 7:57 7:52 8:02 8:04 7:50 7:50 7:51 8:06	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8179929505	25 Jan 22 12:53	49:01	6.254	7.66	7:50	138	160	7:02	80	8:21 7:02 7:55 7:29 8:00 8:05 8:27	Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8150938428	20 Jan 22 12:23	47:00	6.992	8.93	6:43	150	158	6:36	99	6:47 6:39 6:44 6:51 6:42 6:36 6:44	Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8145226129	19 Jan 22 12:17	1:03:59	7.982	7.48	8:01	132	141	7:50	108	8:01 7:55 7:50 7:56 8:05 8:08 8:00 8:13	Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8139142306	18 Jan 22 11:56	59:17	7.986	8.08	7:25	143	161	6:21	92	8:21 6:21 7:59 6:30 8:23 6:32 8:08 7:08	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8111926243	13 Jan 22 12:34	36:44	4.995	8.16	7:21	146	162	6:35	64	8:31 6:35 6:41 6:36 8:24	Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_8104803305	12 Jan 22 12:58	56:27	7.073	7.52	7:59	136	153	7:54	93	8:05 8:02 7:55 8:02 7:56 7:59 7:54 7:46	Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_8098745054	11 Jan 22 12:12	58:04	7.910	8.17	7:20	145	162	6:26	83	8:26 6:26 7:03 7:25 7:24 7:26 7:19 7:15	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_8069357814	06 Jan 22 07:49	34:14	4.996	8.76	6:51	155	165	6:50	87	6:50 6:50 6:50 6:50 6:56	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_8065036137	05 Jan 22 12:32	46:45	6.012	7.72	7:47	137	147	7:41	91	7:45 7:48 7:45 7:48 7:52 7:41 8:10	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_8058291093	04 Jan 22 07:57	31:11	4.006	7.71	7:47	146	161	7:40	84	7:57 7:45 7:40 7:46 11:14	Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_7963625798	15 Dec 21 12:43	19:52	2.723	8.22	7:18	144	168	5:53	30	8:02 5:53 8:15	Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_7959020913	14 Dec 21 13:08	17:22	2.386	8.24	7:17	144	162	6:48	26	7:26 6:48 8:10	Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_7958691024	13 Dec 21 12:50	20:05	2.675	7.99	7:31	145	167	5:57	34	8:07 5:57 8:55	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7958682577	10 Dec 21 13:17	46:35	6.297	8.11	7:24	136	152	7:15	104	7:28 7:33 7:20 7:24 7:15 7:22 7:28	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7936705917	09 Dec 21 14:58	51:19	6.777	7.92	7:34	138	152	7:25	160	7:51 7:35 7:28 7:30 7:25 7:42 7:27	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7925903182	07 Dec 21 08:09	49:16	6.273	7.64	7:51	137	151	7:42	107	8:02 8:01 7:47 7:50 7:42 7:48 7:42	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7922312446	06 Dec 21 12:15	48:30	6.283	7.77	7:43	138	152	7:33	91	7:50 7:54 7:37 7:44 7:33 7:39 7:50	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7912011681	04 Dec 21 09:04	44:26	6.512	8.79	6:49	157	167	6:10	102	6:10 6:24 6:31 7:37 6:53 6:59 7:34	Altra Solstice	Includes Cardiff park run
Road - Bute Park - 6 miles - activity_7908328161	03 Dec 21 12:14	47:28	6.269	7.92	7:34	138	153	7:23	84	7:41 7:35 7:30 7:35 7:23 7:39 7:43	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7903938549	02 Dec 21 12:44	45:24	6.268	8.28	7:15	141	154	7:03	126	7:30 7:19 7:10 7:17 7:03 7:07 7:15	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7899408710	01 Dec 21 12:27	46:04	6.274	8.17	7:21	142	157	7:10	109	7:27 7:27 7:11 7:23 7:10 7:22 7:30	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7879661374	27 Nov 21 09:17	25:55	3.099	7.17	8:22	127	139	8:05	102	8:05 8:15 8:46 8:04	Altra Solstice
Road - Bute Park - 6 miles - activity_7871712473	25 Nov 21 12:28	44:58	6.284	8.39	7:09	140	155	6:47	123	7:29 7:17 7:15 7:14 6:59 6:47 6:49	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7862149897	23 Nov 21 12:48	45:25	6.297	8.32	7:13	144	159	7:02	112	7:22 7:20 7:15 7:13 7:02 7:05 7:13	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7837641126	18 Nov 21 12:41	45:29	6.268	8.27	7:15	142	155	6:59	116	7:38 7:26 7:17 7:17 7:02 6:59 6:50	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7827676446	16 Nov 21 13:07	46:49	6.262	8.03	7:29	141	157	7:12	84	7:53 7:38 7:24 7:29 7:12 7:17 7:17	Altra Escalante 2.5
Road - Bute Park - 10k - activity_7811857899	13 Nov 21 10:14	56:05	6.155	6.58	9:07	138	158	8:39	66	9:20 9:22 9:11 9:02 9:25 8:39 6:51	Altra Solstice
Road - Bute Park - 6 miles - activity_7805986923	11 Nov 21 13:31	48:40	6.294	7.76	7:44	134	151	7:33	77	8:01 7:48 7:42 7:42 7:33 7:38 7:41	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7791945378	09 Nov 21 12:17	48:40	6.297	7.76	7:44	137	151	7:22	79	8:12 7:55 7:44 7:47 7:29 7:22 7:24	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_7770939907	05 Nov 21 12:09	40:41	5.306	7.83	7:40	136	146	7:30	63	7:46 7:39 7:30 7:47 7:33 7:55	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7755881160	02 Nov 21 12:38	33:55	4.330	7.66	7:50	131	143	7:37	50	8:13 7:54 7:40 7:37 7:35	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7683585414	19 Oct 21 12:08	47:52	6.274	7.86	7:38	144	157	7:30	90	7:45 7:39 7:32 7:45 7:30 7:35 7:40	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_7657169293	13 Oct 21 12:15	39:34	5.302	8.04	7:28	145	163	7:22	97	7:33 7:33 7:22 7:23 7:25 7:31	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7640705704	11 Oct 21 12:38	32:25	4.353	8.06	7:27	142	153	7:17	76	7:32 7:17 7:25 7:34 7:25	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7627159378	09 Oct 21 09:03	20:01	3.085	9.25	6:29	158	173	6:11	38	6:11 6:33 6:43 6:37	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7617448048	07 Oct 21 12:20	24:58	3.055	7.34	8:10	132	144	8:01	36	8:12 8:01 8:16 8:52	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7569201327	28 Sep 21 12:27	22:35	3.083	8.19	7:19	142	154	6:38	40	7:51 6:38 7:31 7:15	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7456504626	09 Sep 21 12:29	49:51	6.275	7.55	7:57	137	156	7:44	82	8:23 8:01 7:44 7:45 7:52 7:53 8:08	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7443678471	07 Sep 21 11:44	49:04	6.241	7.63	7:52	140	157	7:39	121	7:58 7:57 7:47 7:52 7:39 8:01 7:44	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7412123875	02 Sep 21 07:26	48:06	6.304	7.86	7:38	141	156	7:30	87	7:30 7:42 7:38 7:41 7:37 7:35 7:51	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_7401247617	31 Aug 21 12:06	49:15	6.255	7.62	7:52	134	156	7:43	86	7:57 7:57 7:48 7:49 7:43 8:02 7:49	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - activity_7375520068	25 Aug 21 12:21	24:19	3.140	7.75	7:45	142	155	7:44	52	7:46 7:44 7:45 7:35	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7361430229	24 Aug 21 12:09	24:29	3.134	7.68	7:49	139	148	7:40	53	7:40 7:47 7:58 8:01	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7250487711	05 Aug 21 12:31	28:27	3.825	8.07	7:26	137	148	7:19	67	7:37 7:26 7:19 7:23	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7250466108	03 Aug 21 07:37	25:17	3.325	7.89	7:36	138	155	7:24	78	7:52 7:31 7:24 7:41	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7210931099	29 Jul 21 12:33	35:13	4.621	7.87	7:37	137	147	7:30	72	7:39 7:30 7:39 7:38 7:42	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7197813173	27 Jul 21 12:14	33:59	4.268	7.53	7:58	135	144	7:49	59	8:09 8:01 7:49 7:54 7:51	Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_7134781531	16 Jul 21 12:13	19:23	2.505	7.75	7:44	134	141	7:42	29	7:47 7:42 7:44	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7117927087	13 Jul 21 12:21	22:36	3.042	8.08	7:26	139	152	7:16	54	7:31 7:16 7:30 8:12	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7079003281	06 Jul 21 12:46	25:01	3.086	7.40	8:06	133	142	8:03	60	8:06 8:07 8:03 8:39	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_7035748726	28 Jun 21 12:42	31:23	4.170	7.97	7:32	137	149	7:23	58	7:40 7:36 7:27 7:23 7:29	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_7007535955	23 Jun 21 12:19	30:04	3.835	7.65	7:50	133	144	7:45	60	7:57 7:58 7:45 7:40	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6974007528	17 Jun 21 12:35	31:03	4.189	8.09	7:25	136	146	7:18	57	7:29 7:18 7:30 7:25 7:11	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6962074861	15 Jun 21 11:58	47:09	6.272	7.98	7:31	139	152	7:06	115	7:45 7:36 7:33 7:34 7:23 7:06 8:02	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - activity_6940418172	11 Jun 21 13:06	23:13	3.113	8.04	7:28	138	148	7:24	46	7:32 7:28 7:24 7:17	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6921822264	08 Jun 21 12:39	31:41	4.101	7.77	7:44	137	150	7:40	59	7:47 7:40 7:40 7:51 7:00	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6915317250 (1)	07 Jun 21 12:16	31:57	4.032	7.57	7:56	139	149	7:39	56	7:48 7:39 7:43 8:32 8:00	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_6800195950	18 May 21 13:20	23:01	3.109	8.11	7:24	139	150	7:24	57	7:24 7:26 7:24 7:14	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6782586070	15 May 21 10:37	20:56	3.127	8.96	6:42	158	163	6:20	43	6:20 6:54 6:54 6:23	Altra Solstice
Road - Bute Park - 3 miles - activity_6760101271	11 May 21 12:24	20:46	3.000	8.67	6:55	145	159	6:54	71	6:56 6:54 6:57 NAN:NAN	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6754515491	10 May 21 12:09	47:59	6.285	7.86	7:38	142	174	7:34	120	7:43 7:34 7:36 7:40 7:34 7:40 7:40	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_6731933902	05 May 21 12:08	28:42	3.879	8.11	7:24	147	160	7:20	82	7:30 7:21 7:20 7:24	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_6651167478	22 Apr 21 12:15	22:50	3.040	7.99	7:31	135	152	7:28	80	7:28 7:30 7:36 6:51	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6645557154	21 Apr 21 12:26	30:00	4.037	8.07	7:26	138	154	7:15	88	7:27 7:15 7:21 7:41 7:05	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6639795930	20 Apr 21 12:56	34:44	4.245	7.33	8:11	136	159	7:53	98	8:01 7:53 8:20 8:34 7:53	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_6610442607	15 Apr 21 12:23	35:52	4.990	8.35	7:11	147	171	6:38	106	7:54 6:46 6:48 6:38 7:50	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6604843499	14 Apr 21 12:14	48:34	6.273	7.75	7:45	138	157	7:37	123	7:48 7:37 7:46 7:46 7:42 7:54 7:19	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6599127286	13 Apr 21 12:09	49:20	6.272	7.63	7:52	142	169	6:53	140	7:54 6:53 8:06 8:32 7:35 8:16 7:31	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6564982857	07 Apr 21 12:39	41:06	6.259	9.14	6:34	152	164	6:30	152	6:35 6:32 6:35 6:37 6:30 6:36 6:29	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6559339843	06 Apr 21 12:04	49:02	6.282	7.69	7:48	134	153	7:37	135	8:00 7:52 7:37 7:52 7:41 7:49 7:43	Altra Escalante 2.5
Road - Bute Park - 2 miles - activity_6530720469	01 Apr 21 12:35	18:07	2.725	9.02	6:39	147	157	6:37	70	6:42 6:37 6:37	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_6524466143	31 Mar 21 12:51	39:20	5.020	7.66	7:50	134	146	7:36	83	7:50 7:49 7:36 7:49 8:04 9:17	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6517911627	30 Mar 21 12:02	46:58	6.306	8.06	7:27	145	162	6:08	104	8:07 6:08 7:25 7:38 7:24 7:55 7:41	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6499609802	27 Mar 21 10:48	18:56	3.129	9.92	6:03	162	168	5:44	47	5:44 6:06 6:20 5:52	Nike Vaporfly 4pc
Road - Bute Park - 4 miles - activity_6489152949	25 Mar 21 11:56	33:40	4.829	8.61	6:58	147	161	6:17	62	8:05 6:19 6:21 6:17 8:00	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6483537049	24 Mar 21 11:42	48:05	6.108	7.62	7:52	132	152	7:47	105	7:55 7:51 7:49 7:47 7:53 7:55 8:21	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6477720682	23 Mar 21 12:11	47:01	6.366	8.12	7:23	145	174	6:42	112	8:09 6:58 7:12 7:19 6:42 7:43 8:02	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6459387632	20 Mar 21 09:53	19:07	3.112	9.77	6:09	149	167	5:54	33	5:54 6:09 6:23 6:09	Altra Solstice
Road - Bute Park - 6 miles - activity_6449807539	18 Mar 21 12:02	44:29	6.300	8.50	7:04	149	171	6:33	103	8:22 6:38 6:44 6:47 6:33 6:46 8:49	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6420985888	13 Mar 21 09:53	19:25	3.113	9.62	6:14	160	167	5:57	43	5:57 6:20 6:29 5:42	Altra Solstice
Road - Bute Park - 6 miles - activity_6414125228	11 Mar 21 12:23	43:14	6.005	8.33	7:12	143	162	6:23	136	8:14 6:43 6:46 6:45 6:23 8:20 NAN:NAN	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6400320381	09 Mar 21 11:40	44:36	6.354	8.55	7:01	152	165	6:35	112	7:13 6:40 6:51 7:19 6:35 6:51 8:49	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6372194450	04 Mar 21 12:30	44:53	6.275	8.39	7:09	142	158	6:30	129	8:18 6:37 6:41 6:42 6:30 7:53 7:59	Altra Escalante 2.5
Road - Bute Park - 5 miles - activity_6366338449	03 Mar 21 12:10	40:19	5.163	7.68	7:49	133	142	7:41	80	7:49 7:45 7:53 7:41 7:55 7:49	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6360575043	02 Mar 21 12:36	46:26	6.834	8.83	6:48	152	163	6:27	136	6:50 6:27 7:00 6:33 7:06 6:44 6:54	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6341446600	27 Feb 21 09:39	19:25	3.154	9.74	6:09	162	166	5:54	29	5:54 6:14 6:26 5:32	Altra Solstice
Road - Bute Park - 6 miles - activity_6331491888	25 Feb 21 12:30	43:34	6.376	8.78	6:50	148	159	6:38	121	6:49 6:48 6:56 6:54 6:38 6:54 6:57	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6326874605	24 Feb 21 12:41	31:25	3.999	7.64	7:51	133	143	7:43	57	8:03 7:49 7:43 7:50	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6290725405	18 Feb 21 10:48	19:41	3.120	9.51	6:19	155	164	6:08	45	6:08 6:23 6:28 5:52	Altra Solstice
Road - Bute Park - 5k - activity_6264416365	13 Feb 21 10:33	19:48	3.127	9.48	6:20	113	152	6:18	38	6:18 6:19 6:26 5:47	Altra Solstice
Road - Bute Park - 8 miles - activity_6255348421	11 Feb 21 13:29	55:57	7.993	8.57	7:00	150	158	6:40	226	6:41 6:46 6:40 6:54 7:05 7:07 7:11 7:36	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6250354604	10 Feb 21 12:23	50:32	6.895	8.19	7:20	145	161	6:54	174	8:03 6:54 7:08 7:23 6:54 7:21 7:36	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6227802637	06 Feb 21 09:58	19:55	3.109	9.37	6:24	155	166	6:15	37	6:15 6:30 6:28 6:23	Altra Solstice
Road - Bute Park - 6 miles - activity_6217892705	04 Feb 21 12:12	48:06	7.031	8.77	6:50	148	159	6:42	136	6:53 6:46 6:48 6:52 6:54 6:56 6:42 7:40	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6191111940	30 Jan 21 09:23	20:11	3.108	9.24	6:30	155	163	6:14	47	6:14 6:39 6:37 6:26	Altra Solstice
Road - Bute Park - 6 miles - activity_6180565463	28 Jan 21 12:55	42:58	5.991	8.37	7:10	147	158	6:36	98	8:09 6:36 6:47 6:39 6:42 8:10	Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_6175364555	27 Jan 21 12:31	58:33	7.481	7.67	7:50	136	149	7:44	79	7:54 7:44 7:45 7:52 7:46 7:51 7:52 7:57	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6169913203	26 Jan 21 12:19	46:15	6.306	8.18	7:20	150	186	6:58	93	7:05 7:10 7:24 7:30 6:58 7:49 7:38	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6154939003	23 Jan 21 15:43	19:52	3.127	9.45	6:21	155	161	6:09	35	6:09 6:31 6:25 6:02	Altra Solstice
Road - Bute Park - 7 miles - activity_6143161224	21 Jan 21 12:19	55:05	7.088	7.72	7:46	138	157	7:39	107	7:54 7:39 7:49 7:47 7:43 7:49 7:43 7:49	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6138080906	20 Jan 21 12:39	46:46	6.333	8.13	7:23	149	165	6:31	85	8:15 6:31 7:01 6:41 7:35 7:55 8:19	Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_6105686498	14 Jan 21 12:17	48:51	6.992	8.59	6:59	152	160	6:50	135	6:55 6:56 7:02 7:15 6:50 6:58 6:59	Altra Escalante 2.5
Road - Bute Park - 8 miles - activity_6100729145	13 Jan 21 12:50	1:02:16	7.982	7.69	7:48	136	146	7:36	116	7:56 7:36 7:50 7:58 7:43 7:44 7:48 7:49	Altra Escalante 2.5
Road - Bute Park - 7 miles - activity_6095020115	12 Jan 21 11:52	49:32	6.794	8.23	7:17	150	170	6:37	90	8:24 6:37 7:01 6:42 7:08 6:45 8:42	Altra Escalante 2.5
Road - Bute Park - 5k - activity_6077808511	09 Jan 21 10:34	19:52	3.142	9.49	6:19	157	164	6:08	33	6:08 6:25 6:26 6:12	Altra Solstice
Road - Bute Park - 5 miles - activity_6068584437	07 Jan 21 12:17	36:16	5.000	8.27	7:15	146	159	6:34	16	8:21 6:35 6:41 6:34 8:04 NAN:NAN	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6063439014	06 Jan 21 12:43	49:26	6.279	7.62	7:52	138	156	7:45	434	7:57 7:48 7:55 7:57 7:45 7:52 7:54	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6057665447	05 Jan 21 12:17	48:57	6.748	8.27	7:15	149	160	6:36	92	8:09 6:36 6:53 7:01 7:00 6:53 8:36	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_6025334649	30 Dec 20 12:22	46:55	5.999	7.67	7:49	144	172	7:39	1608	7:55 7:46 7:39 7:55 7:49 7:52	Altra Escalante 2.5
Road - Bute Park - 4 miles - activity_6020132294	29 Dec 20 12:06	30:53	4.000	7.77	7:43	141	157	7:25	1179	7:55 7:44 7:25 7:49	Altra Escalante 2.5
Road - Bute Park - 3 miles - activity_5993093380	23 Dec 20 12:42	21:47	3.173	8.74	6:52	152	161	6:33	408	6:33 7:06 6:52 7:23	Altra Escalante 2.5
Road - Bute Park - 6 miles - activity_5988772865	22 Dec 20 12:29	47:15	6.290	7.99	7:31	143	160	7:20	1629	7:27 7:40 7:34 7:32 7:20 7:26 7:50	Altra Escalante 2.5
Road - Bute Park - 6 miles - 20201217_122858	17 Dec 20 12:28	53:47	7.043	7.86	7:38	141	154	7:31	841	7:40 7:44 7:35 7:46 7:32 7:40 7:31 8:02	Altra Escalante 2.5
Road - Bute Park - 6 miles - 20201215_122645	15 Dec 20 12:26	46:26	6.424	8.30	7:14	149	160	7:08	1222	7:15 7:14 7:15 7:20 7:11 7:08 7:11	Altra Escalante 2.5
Road - Bute Park - 3 miles - 20201210 20201210_130424	10 Dec 20 13:11	07:15	0.995	8.23	7:17	150	157	0	891	7:17	Altra Escalante 2.5
Road - Bute Park - 4 miles - 20201126_123753	26 Nov 20 12:37	30:09	4.061	8.08	7:25	142	152	7:15	571	7:27 7:15 7:15 7:45 7:27	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20201124_073809	24 Nov 20 07:38	48:19	6.422	7.97	7:31	151	170	7:15	1541	7:37 7:40 7:45 7:36 7:15 7:20 7:20	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20201119_073533	19 Nov 20 07:35	50:33	6.375	7.57	7:56	143	158	7:48	1323	7:58 7:57 8:00 8:01 7:48 7:51 7:54	Saucony Type A6 (Orange 2)
Road - Bute Park - 5k - 20201117_080654	17 Nov 20 08:06	23:31	3.203	8.17	7:21	148	161	7:16	7	7:18 7:26 7:16 7:31	Saucony Type A6 (Orange 2)
Road - Bute Park - 5k - 20201114_094358	14 Nov 20 09:43	24:50	3.684	8.90	6:44	160	173	6:26	51	6:26 6:28 6:27 8:02	Saucony Type A6 (Orange 1)
Road - Bute Park - 3 miles - 20201008_115947	08 Oct 20 12:59	27:51	3.807	8.20	7:19	142	156	7:12	17	7:26 7:25 7:12 7:11	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20201006_121211	06 Oct 20 13:12	25:44	3.245	7.57	7:56	142	151	7:51	58	8:02 7:52 7:51 8:06	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20201001_115858	01 Oct 20 12:58	21:52	3.169	8.70	6:54	150	164	6:40	33	7:05 7:00 6:40 6:36	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200929_121623	29 Sep 20 13:16	23:25	3.188	8.17	7:21	142	158	7:07	205	7:31 7:27 7:07 7:08	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200924_121842	24 Sep 20 13:18	22:07	3.177	8.62	6:58	151	166	6:43	79	7:11 7:01 6:43 6:45	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200921_120031	21 Sep 20 13:00	23:54	3.178	7.98	7:31	143	158	7:27	485	7:31 7:38 7:27 7:21	Saucony Type A6 (Orange 2)
Road - Bute Park - 1 mile - 20200901_120029	01 Sep 20 13:00	10:33	1.439	8.18	7:20	143	158	7:23	105	7:23 7:12	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200812_120423	12 Aug 20 13:04	24:04	3.188	7.95	7:33	143	157	7:21	166	7:38 7:42 7:21 7:18	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200810_120257	10 Aug 20 13:02	25:09	3.204	7.64	7:51	139	149	7:44	3	7:51 8:01 7:44 7:36	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200803_115620	03 Aug 20 12:56	24:46	3.187	7.72	7:46	138	151	7:41	161	7:41 7:58 7:45 7:19	Saucony Type A6 (Orange 2)
Road - Bute Park - 5k - 20200516_073630	16 May 20 08:36	20:04	3.093	9.25	6:29	153	168	6:22	0	6:22 6:38 6:30 5:59	Saucony Type A6 (Orange 1)
Road - Bute Park - 2 miles - 20200313_133838	13 Mar 20 13:38	19:32	2.767	8.50	7:04	139	156	6:24	0	7:11 6:24 7:47	Saucony Type A6 (Orange 2)
Road - Bute Park - 5k - 20200312_131419	12 Mar 20 13:14	23:33	3.114	7.93	7:34	132	140	7:22	0	7:27 7:22 7:53 7:30	Altra Solstice
Road - Bute Park - Long runs - 20200304_122207	04 Mar 20 12:22	1:09:43	9.072	7.81	7:41	132	142	7:27	0	7:54 7:55 7:40 7:49 7:54 7:27 7:28 7:29 7:36 6:58	Altra Solstice
Road - Bute Park - 5 miles - 20200302_131242	02 Mar 20 13:12	39:11	5.052	7.74	7:45	134	144	7:41	0	7:41 7:48 7:44 7:49 7:45 7:47	Altra Solstice
Road - Bute Park - 5 miles - 20200227_130722	27 Feb 20 13:07	36:38	5.169	8.47	7:05	145	159	6:24	105	7:52 6:38 6:31 6:24 7:56 7:35	Saucony Type A6 (Orange 2)
Road - Bute Park - 7 miles - 20200213_131223	13 Feb 20 13:12	47:32	7.114	8.98	6:41	147	155	6:34	113	6:48 6:43 6:36 6:51 6:34 6:38 6:37 6:43	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200210_120601	10 Feb 20 12:06	39:57	5.074	7.62	7:52	130	140	7:48	117	7:54 7:50 7:48 7:55 7:56 7:45	Altra Solstice
Road - Bute Park - 6 miles - 20200206_130809	06 Feb 20 13:08	43:46	6.211	8.51	7:03	144	160	6:26	109	7:55 6:29 6:35 6:36 6:26 8:01 8:10	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200203_130454	03 Feb 20 13:04	40:12	5.075	7.57	7:55	131	145	7:43	76	7:54 7:56 7:43 8:04 7:59 8:04	Altra Solstice
Road - Bute Park - 5 miles - 20200201_085148	01 Feb 20 09:03	19:00	3.085	9.74	6:10	161	170	6:05	81	6:05 6:10 6:13 6:17	Saucony Type A6 (Orange 1)	1 mile warm up, 19:00 5k, 1 mile cool down
Road - Bute Park - 6 miles - 20200130_131926	30 Jan 20 13:19	44:34	6.281	8.46	7:06	146	160	6:32	101	7:57 6:33 6:36 6:43 6:32 7:59 7:57	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20200128_131135	28 Jan 20 13:11	44:51	6.216	8.32	7:13	142	157	6:40	69	8:00 6:49 7:08 6:40 6:55 7:34 8:08	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200127_141722	27 Jan 20 14:17	39:55	5.073	7.63	7:52	133	144	7:44	67	7:55 7:49 7:44 7:58 7:54 8:12	Altra Solstice
Road - Bute Park - 7 miles - 20200124_123526	24 Jan 20 12:35	47:42	7.083	8.91	6:44	151	161	6:34	106	6:43 6:40 6:46 6:46 6:49 6:34 6:52 6:31	Altra Solstice
Road - Bute Park - 8 miles - 20200121_123914	21 Jan 20 12:39	1:02:02	8.756	8.47	7:05	148	160	6:18	108	8:16 6:18 7:05 6:29 7:29 6:27 7:01 6:52 8:04	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200120_130458	20 Jan 20 13:04	40:21	5.065	7.53	7:58	131	144	7:54	74	8:01 7:56 7:54 8:01 7:59 7:37	Altra Solstice
Road - Bute Park - Long runs - 20200118_092544_2	18 Jan 20 10:10	1:26:52	11.040	7.63	7:52	139	150	7:39	140	8:15 7:59 7:52 7:54 7:53 7:47 7:57 7:47 7:44 7:46 7:39 8:01	Altra One 25
Road - Bute Park - Long runs - 20200118_092544_1	18 Jan 20 09:25	13:17	1.499	6.77	8:52	135	150	8:23	15	8:23 9:51	Altra One 25
Road - Bute Park - 5 miles - 20200116_132319	16 Jan 20 13:23	36:13	4.997	8.28	7:15	145	158	6:33	66	8:09 6:33 6:36 6:33 8:25	Saucony Type A6 (Orange 2)
Road - Bute Park - 7 miles - 20200115_124008	15 Jan 20 12:40	55:15	7.001	7.60	7:53	131	146	7:47	116	7:52 7:52 7:47 7:59 7:51 7:56 7:57 NAN:NAN	Altra Solstice
Road - Bute Park - 8 miles - 20200114_123055	14 Jan 20 12:30	1:03:34	8.736	8.25	7:17	147	157	6:35	136	8:13 6:35 6:58 7:02 7:27 6:56 7:03 7:17 8:14	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200111_085147	11 Jan 20 09:04	19:25	3.091	9.55	6:17	159	165	6:05	63	6:05 6:21 6:26 6:08	Altra One 25	1 mile warm up, Cardiff park run, 1 and a bit miles cooldown
Road - Bute Park - 5 miles - 20200109_111206	09 Jan 20 11:12	33:21	4.993	8.98	6:41	150	162	6:39	69	6:39 6:41 6:41 6:41 6:43	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20200108_130724	08 Jan 20 13:07	49:10	6.271	7.65	7:50	133	149	7:40	99	7:55 7:49 7:40 7:54 7:52 7:52 7:51	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200107_131354	07 Jan 20 13:13	29:46	3.925	7.91	7:35	137	155	7:29	70	7:32 7:30 7:29 7:49	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20200106_113530	06 Jan 20 11:35	39:11	5.081	7.78	7:43	136	147	7:34	101	7:39 7:44 7:34 7:49 7:48 7:29	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20200103_122618	03 Jan 20 12:26	24:22	3.101	7.64	7:51	136	145	7:46	56	7:46 7:51 7:59 7:41	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - activity_4371962460	27 Dec 19 13:08	47:49	6.270	7.87	7:38	0	0	7:31	102	7:37 7:39 7:33 7:35 7:31 7:45 7:59	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20191217_133435	17 Dec 19 13:34	50:25	6.289	7.48	8:01	140	154	7:59	90	8:02 7:59 7:59 8:00 8:04 8:00 8:05	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20191210_132238	10 Dec 19 13:22	29:24	3.943	8.05	7:27	158	203	7:23	95	7:30 7:23 7:27 7:30	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20191210_132238	10 Dec 19 13:22	29:24	3.943	8.05	7:27	158	203	7:23	95	7:30 7:23 7:27 7:30	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20191205_130223	05 Dec 19 13:02	48:52	6.292	7.72	7:46	145	161	7:37	102	7:52 7:52 7:37 7:49 7:38 7:49 7:39	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20191203_133258	03 Dec 19 13:32	30:55	4.173	8.10	7:25	146	159	7:19	79	7:22 7:26 7:32 7:19 7:21	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20191128_131538	28 Nov 19 13:15	48:48	6.270	7.71	7:47	138	152	7:42	109	7:54 7:52 7:43 7:46 7:42 7:45 7:46	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20191126_134846	26 Nov 19 13:48	32:22	4.353	8.07	7:26	140	149	7:18	76	7:34 7:26 7:18 7:30 7:18	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20191120_130942	20 Nov 19 13:09	21:28	3.081	8.61	6:58	147	158	6:53	80	7:01 6:53 6:58 7:30	Saucony Type A6 (Orange 2)
Road - Bute Park - 1 mile - 20191115_133451	15 Nov 19 13:34	10:28	1.435	8.23	7:17	149	158	7:18	39	7:18 7:16	Saucony Type A6 (Orange 2)
Road - Bute Park - 1 mile - 20191106_130941	06 Nov 19 13:09	12:02	1.617	8.06	7:26	140	155	7:21	44	7:21 7:35	Saucony Type A6 (Orange 2)
Road - Bute Park - 1 mile - 20191105_133819	05 Nov 19 13:38	10:11	1.355	7.99	7:31	137	146	7:21	105	7:21 8:00	Saucony Type A6 (Orange 2)
Road - Bute Park - 1 mile - 20191104_131055	04 Nov 19 13:10	08:24	1.011	7.22	8:18	136	155	8:19	17	8:19 8:05	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20191024_121736	24 Oct 19 13:17	13:22	2.005	9.00	6:40	144	163	6:36	31	6:44 6:36 NAN:NAN	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20191022_130120	22 Oct 19 14:01	18:49	2.727	8.69	6:54	142	155	6:50	60	6:57 6:50 6:55	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20191016_121209	16 Oct 19 13:12	33:09	4.194	7.59	7:54	155	177	7:49	56	7:55 7:59 7:52 7:49 8:02	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20191015_121139	15 Oct 19 13:11	44:04	6.274	8.54	7:01	144	159	6:46	142	7:12 7:13 6:57 7:05 6:46 6:57 6:59	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20191009_121238	09 Oct 19 13:12	23:37	2.964	7.53	7:58	133	145	7:49	62	7:49 8:05 8:00	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20191003_115058	03 Oct 19 12:50	12:58	2.014	9.32	6:26	150	165	6:23	32	6:30 6:23 7:34	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20191002_120251	02 Oct 19 13:02	27:12	4.028	8.89	6:45	147	161	6:40	61	6:46 6:42 6:40 6:52 7:06	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190926_115357	26 Sep 19 12:53	43:43	6.221	8.54	7:02	145	160	6:52	126	7:13 7:07 6:55 7:05 6:52 6:58 7:03	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190924_120850	24 Sep 19 13:08	45:17	6.262	8.30	7:14	143	154	7:07	120	7:14 7:21 7:11 7:21 7:07 7:11 7:09	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190920_121354	20 Sep 19 13:13	16:05	2.216	8.27	7:16	135	147	7:12	47	7:16 7:12 7:29	Saucony Type A6 (Orange 2)
Road - Bute Park - Fast mile attempts - 20190906_121835	06 Sep 19 13:18	12:40	1.800	8.53	7:02	142	160	7:01	36	7:01 7:04	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190904_120632	04 Sep 19 13:06	46:56	6.252	7.99	7:30	137	156	7:04	127	8:01 7:46 7:37 7:27 7:20 7:04 6:41	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190830_121237	30 Aug 19 13:12	13:22	2.013	9.04	6:38	144	159	6:29	27	6:48 6:29 NAN:NAN	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190828_120034	28 Aug 19 13:00	50:15	6.275	7.49	8:00	133	152	8:00	74	8:04 8:00 8:00 8:01 8:01 8:01 7:49	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190823_071328	23 Aug 19 08:13	13:46	2.010	8.76	6:51	145	161	6:41	26	7:01 6:41 NAN:NAN	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190821_120003	21 Aug 19 13:00	45:05	6.226	8.29	7:15	144	160	7:00	98	7:17 7:15 7:20 7:16 7:00 7:20 7:11	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190820_121013	20 Aug 19 13:10	21:24	2.918	8.18	7:20	135	146	7:16	53	7:16 7:20 7:25	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190815_121153	15 Aug 19 13:11	47:41	6.303	7.93	7:34	137	152	7:25	106	7:31 7:38 7:38 7:38 7:25 7:33 7:34	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190813_120634	13 Aug 19 13:06	48:57	6.282	7.70	7:48	138	155	7:42	105	7:54 7:53 7:42 7:47 7:46 7:46 7:40	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190802_121559	02 Aug 19 13:15	19:40	2.732	8.34	7:12	142	154	7:13	43	7:17 7:13 7:03	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20190730_120919	30 Jul 19 13:09	33:13	4.197	7.58	7:55	136	149	7:50	56	7:51 7:59 7:56 7:50 8:13	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190718_120307	18 Jul 19 13:03	24:00	2.896	7.24	8:17	133	147	8:11	45	8:11 8:16 8:26	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190705_121640	05 Jul 19 13:16	20:57	2.929	8.39	7:09	145	163	6:38	53	6:54 6:38 8:00	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190702_120417	02 Jul 19 13:04	46:07	6.223	8.10	7:25	143	160	6:54	84	7:45 7:45 7:31 7:29 7:10 6:54 6:52	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190627_121959	27 Jun 19 13:19	46:17	6.257	8.11	7:24	144	159	7:12	128	7:43 7:33 7:25 7:20 7:12 7:13 7:11	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20190625_120807	25 Jun 19 13:08	49:23	6.251	7.59	7:54	137	153	7:43	72	8:07 7:58 7:43 7:52 7:50 7:52 7:59	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190621_121515	21 Jun 19 13:15	20:51	2.714	7.81	7:41	137	147	7:34	58	7:47 7:34 7:42	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190521_121328	21 May 19 13:13	47:42	6.269	7.89	7:37	149	190	7:26	104	7:45 7:45 7:35 7:46 7:26 7:28 7:13	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190515_120657	15 May 19 13:06	41:45	5.304	7.62	7:52	141	187	7:45	82	8:01 7:53 7:45 7:58 7:46 7:51	Saucony Type A6 (Orange 2)
Road - Bute Park - 7 miles - 20190514_115640	14 May 19 12:56	52:17	7.282	8.36	7:11	143	157	7:00	292	7:34 7:13 7:08 7:10 7:00 7:11 7:02 7:02	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190509_120957	09 May 19 13:09	22:21	2.917	7.83	7:40	130	147	7:42	2717	7:42 7:46 7:30	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20190508_113530	08 May 19 12:35	29:02	3.929	8.12	7:23	137	149	7:17	530	7:29 7:33 7:17 7:14	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190425_115626	25 Apr 19 12:56	47:21	6.397	8.11	7:24	139	156	7:00	294	7:54 7:42 7:31 7:22 7:10 7:00 6:47	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190423_121125	23 Apr 19 13:11	37:10	4.997	8.07	7:26	128	148	7:24	244	7:24 7:26 7:24 7:29 7:29	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20190417_120612	17 Apr 19 13:06	35:24	4.608	7.81	7:41	136	149	7:36	278	7:46 7:41 7:36 7:41 7:40	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190411_120309	11 Apr 19 13:03	45:42	6.266	8.23	7:18	141	158	6:43	0	7:52 7:38 7:24 7:18 7:02 6:43 6:30	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190409_121308	09 Apr 19 13:13	45:07	6.267	8.33	7:12	140	155	6:54	0	7:26 7:22 7:10 7:22 7:06 6:54 6:42	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190403_115700	03 Apr 19 12:57	48:23	6.238	7.74	7:45	132	151	7:41	92	7:52 7:43 7:41 7:43 7:49 7:47 7:33	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190328_125411	28 Mar 19 12:54	48:22	6.278	7.79	7:42	132	153	7:34	89	7:54 7:41 7:34 7:44 7:41 7:43 7:32	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20190326_130817	26 Mar 19 13:08	33:39	4.593	8.19	7:20	136	146	7:18	59	7:24 7:18 7:18 7:19 7:18	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190320_130754	20 Mar 19 13:07	43:51	6.256	8.56	7:01	141	154	6:52	87	7:12 7:04 6:57 7:03 6:57 6:52 6:52	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190318_131219	18 Mar 19 13:12	39:03	5.066	7.78	7:42	133	144	7:36	72	7:36 7:41 7:38 7:47 7:50 7:35	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190315_130534	15 Mar 19 13:05	17:53	2.705	9.08	6:37	146	154	6:35	41	6:39 6:35 6:35	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20190313_131449	13 Mar 19 13:14	17:40	2.633	8.94	6:43	143	152	6:37	56	6:51 6:37 6:38	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190312_131105	12 Mar 19 13:11	38:28	5.030	7.84	7:39	143	176	7:31	12	7:56 7:44 7:31 7:31 7:32 8:23	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20190308_132504	08 Mar 19 13:25	23:23	3.063	7.86	7:38	160	194	7:33	47	7:33 7:33 7:47 7:49	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190306_130042	06 Mar 19 13:00	46:01	6.249	8.15	7:22	140	162	7:10	94	7:24 7:25 7:22 7:28 7:10 7:21 7:25	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190221_131054	21 Feb 19 13:10	43:19	6.275	8.69	6:54	142	158	6:20	86	7:19 7:02 7:00 7:01 6:49 6:20 6:31	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190214_131124	14 Feb 19 13:11	43:16	6.279	8.71	6:53	144	156	6:41	91	7:11 6:55 6:54 6:57 6:41 6:44 6:45	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20190212_130649	12 Feb 19 13:06	35:41	5.336	8.97	6:41	145	153	6:36	71	6:43 6:36 6:45 6:45 6:40 6:32	Saucony Type A6 (Orange 2)
Road - Bute Park - Fast mile attempts - 20190206_130036	06 Feb 19 13:00	12:48	1.805	8.46	7:05	141	154	7:09	27	7:09 7:00	Saucony Type A6 (Orange 2)	6:13 - still sore from Sundays race
Road - Bute Park - 5 miles - 20190205_130903	05 Feb 19 13:09	39:15	5.023	7.68	7:49	134	143	7:41	64	7:41 7:46 7:43 7:55 8:00 7:42	Saucony Type A6 (Orange 2)
Road - Bute Park - 5k - 20190131_131454	31 Jan 19 13:14	20:43	3.145	9.11	6:35	151	160	6:31	49	6:34 6:31 6:42 6:33	Saucony Type A6 (Orange 2)
Road - Bute Park - Fast km attempts - 20190130_130301	30 Jan 19 13:03	09:41	1.340	8.30	7:14	132	153	7:03	30	7:03 7:46	Saucony Kinvara 2 (red)
Road - Bute Park - 3 miles - 20190129_131703	29 Jan 19 13:17	20:26	3.058	8.98	6:41	147	157	6:40	38	6:40 6:41 6:42 6:27	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20190124_131042	24 Jan 19 13:10	46:05	6.276	8.17	7:21	138	150	7:06	84	7:31 7:23 7:23 7:33 7:06 7:12 7:04	Saucony Type A6 (Orange 2)
Road - Bute Park - Fast mile attempts - 20190123_130544	23 Jan 19 13:05	12:24	1.684	8.15	7:22	138	154	7:19	33	7:19 7:26	Saucony Type A6 (Orange 2)	6:21 - wtf? Tired
Road - Bute Park - 6 miles - 20190122_124149	22 Jan 19 12:41	44:37	6.272	8.43	7:07	143	156	6:57	120	7:12 7:08 7:14 7:13 6:57 6:57 7:05	Saucony Type A6 (Orange 2)
Road - Bute Park - Fast mile attempts - 20190116_130924	16 Jan 19 13:09	12:40	1.790	8.48	7:05	144	160	7:00	31	7:00 7:11	Saucony Type A6 (Orange 2)	6:01 again
Road - Bute Park - Fast mile attempts - 20190109_131241	09 Jan 19 13:12	12:21	1.742	8.46	7:05	146	162	7:01	35	7:01 7:12	Saucony Type A6 (Orange 2)	6:01 - not great
Road - Bute Park - 5 miles - 20190108_130627	08 Jan 19 13:06	37:31	4.991	7.98	7:31	138	150	7:29	70	7:32 7:29 7:29 7:30 7:36	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20181212_125707	12 Dec 18 12:57	46:10	6.260	8.14	7:22	147	179	7:21	111	7:25 7:22 7:25 7:21 7:21 7:23 7:12	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20181122_130301	22 Nov 18 13:03	45:32	6.300	8.30	7:14	146	162	6:23	152	8:00 7:40 7:28 7:05 6:45 6:23 7:17	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20181120_121639	20 Nov 18 12:16	40:00	5.095	7.64	7:51	143	179	7:47	140	7:51 7:47 7:49 7:50 7:57 7:57	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20181115_130353	15 Nov 18 13:03	30:07	4.195	8.36	7:11	146	180	6:23	52	7:57 7:26 6:55 6:23 7:23	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20181113_130937	13 Nov 18 13:09	45:42	6.387	8.39	7:09	147	162	7:05	94	7:17 7:11 7:06 7:05 7:09 7:06 7:12	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20181110 Cardiff Mo run with Dan	10 Nov 18 10:15	1:01:07	6.141	6.03	9:57	132	173	9:33	111	9:41 9:33 9:46 10:11 10:49 10:10 6:42	Altra One 25
Road - Bute Park - 4 miles - 20181108_121044	08 Nov 18 12:10	32:14	4.176	7.77	7:43	141	150	7:39	64	7:46 7:39 7:40 7:47 7:49	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20181106_125943	06 Nov 18 12:59	21:40	2.724	7.54	7:57	136	147	7:48	40	8:07 7:48 7:57	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20181025_120313	25 Oct 18 13:03	30:10	4.181	8.32	7:13	147	166	6:28	56	8:01 7:29 7:00 6:28 6:34	Saucony Type A6 (Orange 2)
Road - Bute Park - 10k - 20181023_121626	23 Oct 18 13:16	44:28	6.416	8.66	6:56	153	172	6:37	88	7:10 7:06 6:58 6:58 6:46 6:37 6:58	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20181018_120726	18 Oct 18 13:07	40:35	5.153	7.62	7:53	139	151	7:49	71	7:52 7:53 7:49 7:56 7:51 8:05	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20181004_122033	04 Oct 18 13:20	17:52	2.730	9.17	6:33	152	166	6:11	33	6:13 6:11 7:30	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20181002_115902	02 Oct 18 12:59	28:50	3.996	8.31	7:13	144	168	6:54	44	8:11 7:16 6:54 6:30	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20180927_115647	27 Sep 18 12:56	33:02	4.512	8.20	7:19	141	154	7:18	61	7:18 7:24 7:18 7:20 7:14	Saucony Type A6 (Orange 2)	Tired - 2 hard trainer road rides in the last two days isn't helping
Road - Bute Park - 6 miles - 20180904_121121	04 Sep 18 13:11	43:25	6.405	8.85	6:47	153	165	6:40	95	6:52 6:52 6:50 6:45 6:43 6:40 6:40	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20180830_121054	30 Aug 18 13:10	30:04	4.186	8.35	7:11	142	158	6:45	60	7:30 7:23 7:12 6:45 6:39	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20180823_120433	23 Aug 18 13:04	30:53	4.260	8.28	7:15	142	158	6:37	68	7:46 7:27 7:15 6:37 6:54	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20180809_120839	09 Aug 18 13:08	28:19	3.812	8.08	7:26	141	153	7:14	52	7:45 7:27 7:14 7:14	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20180802_120612	02 Aug 18 13:06	43:20	6.384	8.84	6:47	157	169	6:41	76	6:53 6:48 6:41 6:49 6:44 6:46 6:54	Saucony Type A6 (Orange 2)	Set off at comfortable pace - felt slightly sluggish, but pace was sub 3:00 hour so mainated that all that way - good run
Road - Bute Park - 4 miles - 20180726_120751	26 Jul 18 13:07	30:02	4.032	8.06	7:27	140	151	7:22	52	7:36 7:24 7:25 7:22 7:20	Saucony Type A6 (Orange 2)
Road - Bute Park - 3 miles - 20180614_122011	14 Jun 18 13:20	21:42	3.075	8.50	7:03	150	165	6:25	51	7:19 6:25 7:24 7:12	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20180612_122024	12 Jun 18 13:20	49:46	6.848	8.26	7:16	147	162	6:53	112	7:51 7:38 7:26 7:17 7:05 6:53 6:37	Saucony Type A6 (Orange 2)	Easy progressive run - quick at the end mind
Road - Bute Park - 3 miles - 20180605_121950	05 Jun 18 13:19	21:15	3.053	8.62	6:58	148	162	6:47	48	7:09 6:57 6:47 7:00	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20180517_115457	17 May 18 12:54	31:09	4.207	8.10	7:24	144	156	7:23	59	7:25 7:23 7:27 7:24 7:23	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20180509_114638	09 May 18 12:46	46:17	6.777	8.79	6:50	162	172	6:36	122	6:36 6:46 6:50 6:59 6:43 6:53 7:05	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20180328_121624	28 Mar 18 13:16	46:48	6.824	8.75	6:52	158	166	6:44	113	6:52 6:49 6:52 7:07 6:44 6:47 6:50	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20180321_122409	21 Mar 18 12:24	43:40	6.379	8.76	6:51	161	169	6:45	111	6:46 6:56 6:56 6:55 6:47 6:45 6:52	Saucony Type A6 (Orange 2)
Road - Bute Park - Fast mile attempts - 20180315_132204	15 Mar 18 13:22	09:26	1.438	9.15	6:34	157	166	6:18	21	6:18 7:10	Saucony Type A6 (Orange 2)	6:10 - rubbish
Road - Bute Park - 5 miles - 20180313_095432	13 Mar 18 09:54	37:31	5.162	8.26	7:16	156	164	7:12	66	7:16 7:18 7:16 7:13 7:12 7:47	Saucony Type A6 (Orange 2)
Road - Bute Park - 5 miles - 20180307_132128	07 Mar 18 13:21	36:55	5.183	8.42	7:07	159	166	7:01	90	7:09 7:12 7:12 7:01 7:01 7:20	Saucony Type A6 (Orange 2)
Road - Bute Park - 2 miles - 20180305_131714	05 Mar 18 13:17	19:24	2.719	8.41	7:08	158	164	6:55	44	6:55 7:10 7:23	Saucony Type A6 (Orange 2)
Road - Bute Park - 4 miles - 20180130_130418	30 Jan 18 13:04	32:06	3.998	7.47	8:02	136	150	8:00	63	8:02 8:00 8:02 8:03	Saucony Type A6 (Orange 2)	Very easy 8 min/mile run mainly just to get some sunshine
Road - Bute Park - 6 miles - 20180124_130614	24 Jan 18 13:06	42:41	6.378	8.97	6:42	160	171	6:33	98	6:42 6:33 6:42 6:47 6:37 6:42 6:58	Saucony Type A6 (Orange 2)	I decided to run this at 3:00 marathon pace, but it actually turned out a bit quicker than that - and also my quickest pace for this loop according to strava. Wasn;t easy, but not too hard either
Road - Bute Park - 6 miles - 20180117_131814	17 Jan 18 13:18	44:54	6.401	8.55	7:01	155	164	6:49	139	7:04 7:07 7:09 7:09 6:49 6:50 6:53	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20180109_131234	09 Jan 18 13:12	45:12	6.402	8.50	7:04	153	163	6:50	104	6:50 6:56 7:03 7:15 7:06 7:09 7:09	Saucony Type A6 (Orange 2)
Road - Bute Park - 6 miles - 20171227_115616	27 Dec 17 12:01	44:53	6.040	8.07	7:26	154	163	7:17	62	7:39 7:30 7:27 7:17 7:23 7:20 7:15	Saucony Type A6 (Orange 1)
Road - Bute Park - 10k - 20171221_130306	21 Dec 17 13:03	41:53	6.221	8.91	6:44	158	169	6:29	100	7:00 6:45 6:53 6:43 6:31 6:29 6:57	Saucony Type A6 (Orange 2)	Happy with that!
Road - Bute Park - 10k - 20171213_133149	13 Dec 17 13:31	44:03	6.229	8.49	7:04	153	163	6:58	112	7:01 6:58 7:04 7:15 7:03 7:03 7:14	Saucony Type A6 (Orange 2)	Cold and windy. In new A6's
Road - Bute Park - Fast mile attempts - 20171206_132123	06 Dec 17 13:21	12:42	1.779	8.40	7:08	149	163	6:59	42	6:59 7:20	Saucony Type A6	6:04 - terrible!
Road - Bute Park - 6 miles - 20171204_124303	04 Dec 17 12:43	43:51	6.268	8.58	7:00	150	159	6:49	87	6:49 7:01 7:03 7:12 7:02 6:56 6:48	Saucony Type A6
Road - Bute Park - 6 miles - 20171130_130646	30 Nov 17 13:06	44:14	6.270	8.50	7:03	160	188	6:56	97	7:11 7:01 7:03 7:10 6:58 6:56 7:07	Saucony Type A6
Road - Bute Park - 5 miles - 20171109_132537	09 Nov 17 13:25	39:10	5.323	8.16	7:21	147	157	7:17	59	7:22 7:21 7:20 7:23 7:17 7:36	Saucony Type A6	Consistent easyish pace
Road - Bute Park - 3 miles - 20171106_131730	06 Nov 17 13:17	25:54	3.758	8.71	6:53	154	165	6:27	48	6:27 7:05 7:02 7:03	Saucony Type A6	Fast mile attempt to start
Road - Bute Park - 5 miles - 20171026_122102	26 Oct 17 13:21	34:37	4.997	8.66	6:56	155	169	6:24	55	6:24 7:07 7:20 6:59 6:49	Saucony Type A6	Fast mile attempt to start
Road - Bute Park - 10k - 20171024_120046	24 Oct 17 13:00	44:34	6.377	8.59	6:59	154	167	6:41	90	7:10 7:09 7:05 7:00 6:51 6:41 6:58	Saucony Type A6
Road - Bute Park - Fast mile attempts - 20171023_122750	23 Oct 17 13:27	09:22	1.457	9.33	6:26	156	171	6:12	22	6:12 6:57	Saucony Type A6	5:47 - only 10 seconds slower than current mile pb
Road - Bute Park - 5 miles - 20171019_120501	19 Oct 17 13:05	36:05	5.148	8.56	7:01	151	165	6:42	65	7:04 7:14 7:05 7:02 6:42 6:43	Saucony Type A6
Road - Bute Park - Fast mile attempts - 20171017_121715	17 Oct 17 13:17	09:32	1.437	9.04	6:38	150	166	6:28	21	6:28 7:03	Saucony Type A6
Road - Bute Park - Fast mile attempts - 20171013_120531	13 Oct 17 13:05	09:32	1.435	9.03	6:38	152	169	6:30	20	6:30 6:59	Saucony Type A6
Road - Bute Park - 5k - 20171011_121235	11 Oct 17 13:12	21:09	3.069	8.71	6:54	156	169	6:49	44	6:56 6:49 6:56 6:56	Saucony Type A6
Road - Bute Park - 5k - 20170920_122429	20 Sep 17 13:24	21:30	3.099	8.65	6:56	155	166	6:51	41	7:00 6:58 6:51 6:43	Saucony Type A6	First 5k since sore hip at St Alban's stampede (18 days ago) - I think the hip is ok, its definately not 'sore', but can I feel something niggling away...? Not sure
Road - Bute Park - 2 miles - 20170917_082658	17 Sep 17 09:26	15:42	2.090	7.99	7:31	147	155	7:29	20	7:33 7:29 7:24	Saucony Type A6 (3)
Road - Bute Park - 4 miles - 20170824_162625	24 Aug 17 17:26	28:22	4.017	8.50	7:04	145	162	6:57	53	7:18 7:01 6:57 6:59 6:26	Saucony Type A6
Road - Bute Park - 5 miles - 20170720_112231	20 Jul 17 12:22	35:25	5.144	8.72	6:53	150	161	6:46	89	7:02 6:52 6:57 6:46 6:48 7:04	Saucony Type A6
Road - Bute Park - 5 miles - 20170719_052452	19 Jul 17 06:24	24:16	3.363	8.31	7:13	144	159	6:56	94	7:29 7:09 6:56 7:26	Saucony Kinvara 2 (red)
Road - Bute Park - 5 miles - 20170628_121606	28 Jun 17 13:16	36:00	5.053	8.42	7:07	151	160	6:54	54	7:11 6:54 7:00 7:19 7:12 7:10	Saucony Type A6
Road - Bute Park - 4 miles - 20170627_121133	27 Jun 17 13:11	30:23	4.288	8.47	7:05	149	160	6:59	35	7:12 7:01 6:59 7:07 7:09	Saucony Type A6
Road - Bute Park - 3 miles - 20170614_121855	14 Jun 17 13:18	22:18	3.142	8.45	7:06	151	160	6:50	41	7:20 6:50 7:09 6:59	Saucony Type A6
Road - Bute Park - 3 miles - 20170524_121722	24 May 17 13:17	22:48	3.219	8.47	7:05	148	158	6:58	30	7:11 6:58 7:09 6:51	Saucony Type A6
Road - Bute Park - 5 miles - 20170510_121803	10 May 17 13:18	34:38	5.174	8.96	6:42	153	162	6:33	60	6:46 6:33 6:36 6:42 6:50 6:50	Saucony Type A6
Road - Bute Park - 5 miles - 20170503_120554	03 May 17 13:05	34:26	5.056	8.81	6:49	152	160	6:41	74	6:52 6:46 6:41 6:47 6:58 6:31	Saucony Type A6
Road - Bute Park - 5 miles - 20170426_120355	26 Apr 17 13:03	35:23	5.115	8.67	6:55	149	156	6:44	64	7:12 6:53 6:44 6:46 7:01 6:52	Saucony Type A6
Road - Bute Park - 5 miles - 20170412_120451	12 Apr 17 13:04	35:33	5.072	8.56	7:01	149	160	6:48	84	7:18 7:05 6:58 6:48 6:53 7:08	Saucony Type A6
Road - Bute Park - 5 miles - 20170405_122914	05 Apr 17 13:29	34:50	5.111	8.80	6:49	153	161	6:36	60	6:53 6:45 6:43 6:36 6:59 8:09	Saucony Type A6
Road - Bute Park - 5 miles - 20170329_120831	29 Mar 17 13:08	34:37	5.100	8.84	6:47	153	160	6:40	58	6:40 6:41 6:45 6:46 7:02 7:11	Saucony Type A6
Road - Bute Park - 5 miles - 20170322_130740	22 Mar 17 13:07	33:50	5.050	8.96	6:42	155	162	6:33	60	6:48 6:33 6:44 6:36 6:49 6:57	Saucony Type A6
Road - Bute Park - 5 miles - 20170315_132629	15 Mar 17 13:26	33:49	5.069	8.99	6:40	153	161	6:33	59	6:47 6:35 6:33 6:39 6:49 6:42	Saucony Type A6
Road - Bute Park - 4 miles - 20170308_131357	08 Mar 17 13:13	28:54	4.267	8.86	6:46	151	160	6:35	44	6:59 6:43 6:35 6:44 7:00	Saucony Type A6
Road - Bute Park - 5 miles - 20170301_131046	01 Mar 17 13:10	34:18	5.028	8.80	6:49	150	159	6:48	59	6:48 6:51 6:48 6:48 6:51 6:52	Saucony Type A6
Road - Bute Park - 4 miles - 20170215_130439	15 Feb 17 13:04	32:08	4.035	7.53	7:58	137	146	7:54	36	7:55 7:54 7:58 8:04 7:42	Saucony Type A6	Having a bit of a rest this week, so wanted to see how low my hr would be for 8 min miles
Road - Bute Park - 5 miles - 20170208_131113	08 Feb 17 13:11	33:59	5.056	8.93	6:43	154	162	6:36	50	6:40 6:36 6:42 6:48 6:46 8:20	Saucony Type A6	Started out great, but was struggling near the end - think I can still feel Sundays 11 miler in my legs
Road - Bute Park - 5 miles - 20170125_131208	25 Jan 17 13:12	34:24	5.038	8.79	6:50	156	163	6:45	55	6:52 6:45 6:45 6:52 6:54 6:48	Saucony Type A6	Harder than last week
Road - Bute Park - 5 miles - 20170118 Bute park 5 miles	18 Jan 17 13:08	33:58	5.079	8.97	6:41	154	163	6:33	52	6:54 6:39 6:33 6:42 6:36 7:02	Saucony Type A6	Faster than I would have expected - good
Road - Bute Park - Fast mile attempts - 20170113 Bute park fast mile	13 Jan 17 13:25	09:20	1.409	9.06	6:37	152	160	6:28	16	6:28 7:00	Saucony Type A6	Wow, so slow!
Road - Bute Park - 4 miles - 20170111 Bute park 4 miles	11 Jan 17 13:00	28:11	4.101	8.73	6:52	155	163	6:37	65	6:56 6:51 6:37 7:11 6:00	Saucony Type A6
Road - Bute Park - 4 miles - 20170105 Bute park 4 miles	05 Jan 17 13:11	27:08	4.014	8.88	6:46	152	164	6:33	30	6:48 6:33 6:43 6:57 7:32	Saucony Type A6	Very cold! good speed
Road - Bute Park - 4 miles - 20161129 Bute park 4 miles	29 Nov 16 13:12	27:44	3.974	8.60	6:59	157	163	6:41	39	6:41 6:56 7:09 7:09	Saucony Type A6
Road - Bute Park - 2k fast blasts - 20160918 2k fast blast	18 Sep 16 09:25	11:01	1.308	7.12	0:00	169	169	0	9	0:00	Saucony Type A6 (2)
Road - Bute Park - Fast mile attempts - 20160825 Bute park fast mile	25 Aug 16 13:10	07:47	1.229	9.47	6:20	159	167	6:00	16	6:00 7:47	Saucony Type A6
Road - Bute Park - 4 miles - 20160823 Bute park 4 miles	23 Aug 16 07:51	28:17	3.969	8.42	7:08	150	159	6:59	37	7:16 6:59 7:02 7:14	Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160804 Bute park fast mile	04 Aug 16 13:20	08:15	1.296	9.42	6:22	156	168	6:13	19	6:13 6:56	Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160803 Bute park fast mile	03 Aug 16 13:15	08:22	1.304	9.35	6:25	153	166	6:17	23	6:17 6:50	Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160728 Bute park fast mile	28 Jul 16 13:21	08:21	1.277	9.18	6:32	153	165	6:23	14	6:23 7:06	Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160727 Bute park fast mile	27 Jul 16 13:17	08:23	1.265	9.05	6:38	153	164	6:24	15	6:24 7:28	Saucony Type A6
Road - Bute Park - 2 miles - 20160725 Bute park 2 miles	25 Jul 16 13:03	16:45	2.535	9.08	6:37	0	0	6:30	29	6:32 6:30 6:58	Saucony Type A6	Fast blast after not getting in to Roth next year
Road - Bute Park - 2 miles - 20160721 Bute park 2 miles	21 Jul 16 12:49	18:53	2.559	8.13	7:23	148	155	7:10	27	7:36 7:10 7:21	Saucony Type A6
Road - Bute Park - 10k - 20160614 Bute park 10k	14 Jun 16 07:02	44:42	6.194	8.31	7:13	154	164	7:03	83	7:09 7:08 7:03 7:26 7:14 7:09 7:55	Saucony Type A6
Road - Bute Park - 1 mile - 20160611 bute park 1 mile	11 Jun 16 09:23	10:44	1.480	8.27	7:15	164	173	7:35	13	7:35 6:34	Saucony Endorphin	After my park run I ran back, passed Dan, to Charlotte and Mike, got Dan's barcode and then tried to catch Dan back up before he finished
Road - Bute Park - 2 miles - 20160524 Bute park 2 miles	24 May 16 13:23	17:41	2.677	9.08	6:36	157	166	6:33	38	6:36 6:33 6:42	Saucony Type A6	Quick enough
Road - Bute Park - 4 miles - 20160426 Bute park 4 miles	26 Apr 16 12:47	31:29	4.654	8.87	6:46	159	169	6:30	65	6:53 6:46 6:55 6:30 6:46	Saucony Type A6
Road - Bute Park - 10k - 20160419 Bute park 10k	19 Apr 16 07:23	42:33	6.259	8.83	6:48	160	170	6:40	73	6:51 6:43 6:40 6:48 6:46 6:54 7:09	Saucony Type A6
Road - Bute Park - 2k fast blasts - 20160417 2k fast blast	17 Apr 16 09:32	08:14	1.301	9.48	6:20	155	164	6:20	0	6:20 6:18	Saucony Type A6 (2)
Road - Bute Park - 2 miles - 20160413 Bute park 2 miles	13 Apr 16 13:22	17:25	2.557	8.81	6:49	153	164	6:44	38	6:44 6:49 6:57	Saucony Type A6	@ marathon pace - not easy after Sunday, right calf quite sore
Road - Bute Park - 5k - 20160406 Bute park 5k	06 Apr 16 12:21	22:12	3.055	8.26	7:16	150	159	7:11	65	7:11 7:11 7:25 7:18	Saucony Type A6	Easy (but windy) run before Sundays Manchester marathon
Road - Bute Park - 10k - 20160323 Bute park 10k	23 Mar 16 12:33	41:34	6.177	8.92	6:44	159	168	6:33	84	6:38 6:44 6:33 6:51 6:45 6:48 7:07	Saucony Type A6	Not easy but all good
Road - Bute Park - 10k - 20160316 Bute park 10k	16 Mar 16 07:26	41:56	6.203	8.88	6:46	160	171	6:40	84	6:53 6:47 6:40 6:47 6:40 6:48 6:35	Saucony Kinvara 2 (green)	All good
Road - Bute Park - 10k - 20160224 Bute park 10k	24 Feb 16 07:34	40:27	6.384	9.47	6:20	161	169	6:04	39	6:04 6:15 6:31 6:22 6:24 6:20 6:32	Saucony Type A6	Freezing cold. GPS went very wrong at the start and again after the turn around - but I'm pretty sure the overall distance and time are pretty correct
Road - Bute Park - 10k - 20160216 Bute park 10k	16 Feb 16 12:44	42:33	6.237	8.79	6:49	162	170	6:33	82	6:33 6:36 6:40 7:08 6:56 7:03 6:57	Saucony Type A6	Hard, especially the hilly bits and into the wind
Road - Bute Park - 2k fast blasts - 20160207 2k fast blast	07 Feb 16 09:25	07:57	1.302	9.82	6:06	160	168	6:00	21	6:00 6:29	Saucony Type A6 (2)
Road - Bute Park - Fast mile attempts - 20160204 Bute park fast mile	04 Feb 16 13:21	09:31	1.416	8.92	6:43	153	167	6:40	2	6:40 6:52	Saucony Type A6
Road - Bute Park - Fast mile attempts - 20160203 Bute park fast mile	03 Feb 16 13:48	09:18	1.435	9.26	6:29	157	171	6:25	2	6:25 6:37	Saucony Type A6	Fast! but I think the watch was a bit eager and recorded a short mile
Road - Bute Park - Fast mile attempts - 20160202 Bute park fast mile	02 Feb 16 12:54	09:21	1.397	8.96	6:42	156	170	6:28	7	6:28 7:16	Saucony Type A6
Road - Bute Park - 2k fast blasts - 20160131 2k fast blast fixed	31 Jan 16 09:23	11:01	1.670	9.09	6:36	160	255	6:02	48	6:02 7:27	Saucony Type A6 (2)
Road - Bute Park - 2k fast blasts - 20160131 2k fast blast	31 Jan 16 09:23	11:01	1.670	9.09	6:36	160	169	6:02	48	6:02 7:27	Saucony Type A6	Wind was bastard strong on the last leg
Road - Bute Park - Fast mile attempts - 20160128 Bute park fast mile	28 Jan 16 13:19	08:02	1.214	9.07	6:37	156	162	6:07	5	6:07 9:00	Saucony Kinvara 2 (green)	Slow! Cold, rainy and windy, I think mainly the wind was the issue, but I really slowed down in the middle bit!
Road - Bute Park - 5k - 20160122 Bute park 5k	22 Jan 16 13:01	21:13	3.123	8.83	6:48	158	169	6:39	46	6:46 6:39 7:02 6:14	Saucony Kinvara 2 (green)	First run since the High Moon (6 days!) - faster than I'd expected, but a hard run
Road - Bute Park - Fast mile attempts - 20160114 Bute park fast mile	14 Jan 16 13:02	09:29	1.409	8.92	6:44	157	171	6:31	10	6:31 7:17	Saucony Kinvara 2 (green)	The watch reckoned I did a 5:55 mile today but it went off a few meters sooner than the previous days, probably the same as yesterday in reality
Road - Bute Park - Fast mile attempts - 20160113 Bute park fast mile	13 Jan 16 13:11	09:30	1.401	8.85	6:47	157	171	6:31	4	6:31 7:28	Saucony Kinvara 2 (green)	Amazingly consistent
Road - Bute Park - Fast mile attempts - 20160112 Bute park fast mile	12 Jan 16 12:40	09:29	1.416	8.96	6:42	158	167	6:32	6	6:32 7:07	Saucony Kinvara 2 (green)	0.3% quicker than yesterday - consistent!
Road - Bute Park - Fast mile attempts - 20160111 Bute park fast mile	11 Jan 16 12:45	10:31	1.547	8.82	6:48	155	167	6:40	23	6:40 7:02	Saucony Kinvara 2 (green)	16 seconds slower than pb so no too bad really
Road - Bute Park - 2 miles - 20151106 20151106 Bute park 2 mile	06 Nov 15 12:37	07:01	0.982	8.40	7:09	160	170	0	15	7:09	Bare Access (green)	Haven't run since last Saturday night doing Pen-y-fan, so wanted to wake the legs up before tomorrows park run
Road - Bute Park - 10k - 20150818 Bute park 10k	18 Aug 15 07:33	42:00	6.212	8.87	6:46	165	175	6:39	55	6:50 6:40 6:39 6:50 6:47 6:50 6:34	Saucony Kinvara 2 (red)	tough, but happy with pace. No probs with dodgy foot
Road - Bute Park - Fast km attempts - Another poor 1km attempt	12 Aug 15 07:49	17:13	2.154	7.51	8:00	147	171	7:20	15	8:39 7:20 7:58	Saucony Kinvara 2 (red)	Even slower than the last one!
Road - Bute Park - Fast km attempts - 20150806 1km attempt	06 Aug 15 07:58	15:46	2.038	7.75	7:44	155	174	7:31	16	8:00 7:31 6:49	Saucony Kinvara 2 (red)	I thought 1km was just short of the full circuit, but on endo it looks like th circuit is just short of a k, so maybe I slowed down too soon?
Road - Bute Park - Fast mile attempts - 20150804 - Bute park fast mile	04 Aug 15 07:49	13:00	1.782	8.22	7:18	156	174	7:04	13	7:04 7:35	Saucony Kinvara 2 (red)	Not fast :(
Road - Bute Park - 10k - 20150211 Bute park 10k	11 Feb 15 12:35	42:17	6.277	8.91	6:44	158	174	6:38	101	6:38 6:40 6:48 6:50 6:44 6:48 6:37	Saucony Kinvara 2 (red)	Good run, very happy with pace, wasn't expecting it to be that quick, felt good
Road - Bute Park - 10k - 20150128 Bute park 10k	28 Jan 15 12:12	44:36	6.226	8.38	7:10	0	0	6:59	119	7:20 7:13 7:09 7:14 6:59 7:04 7:12	Saucony Kinvara 2 (red)	Forgot my hr strap
Road - Bute Park - 4 miles - 20150120 Bute park 4 miles	20 Jan 15 12:14	27:35	4.035	8.78	6:50	161	170	6:41	61	6:53 6:50 6:41 6:58 6:19	Saucony Kinvara 2 (red)	First run since the 15 mile Fan Dance a week last Sunday where I hurt my right big toe. Its still a little sore but ok to run on. Tough run, not easy.
Road - Bute Park - 4 miles - 20141230 Bute park 4 miles	30 Dec 14 12:22	28:34	4.155	8.73	6:53	163	171	6:49	103	6:55 6:55 6:50 6:49 7:01	Saucony Kinvara 2 (red)	Felt harder than I would have expected, but no problems
Road - Bute Park - Fast km attempts - 20141210 New 1km pb	10 Dec 14 12:20	14:01	1.875	8.03	7:28	152	173	7:02	28	7:02 7:59	Saucony Kinvara 2 (red)	Finally beat my existing 1km pb, but it was very hard!
Road - Bute Park - 4 miles - 20141127 Bute park 4 miles	27 Nov 14 12:35	30:08	4.472	8.90	6:44	159	169	6:38	72	6:46 6:44 6:46 6:38 6:49	Saucony Kinvara 2 (red)	Good run - wasn't expecting it to be fast but just ran for the first mile before looking at the pace and was surprised to see it sub 7, so kept going at same effort. Right knee a little twingy
Road - Bute Park - 2 miles - 20141113 Bute park 2 miles	13 Nov 14 12:19	13:12	2.095	9.52	6:18	166	173	6:13	49	6:13 6:21 6:35	Saucony Kinvara 2 (red)	Fast run - plan was to run 2 miles @ 6:20 pace. Had a strong wind behind for the first 1.2 miles so was quick, but then had to run into that on the way back. Not easy!
Road - Bute Park - 5k - 20141110 Bute park 5k	10 Nov 14 13:10	21:06	3.181	9.05	6:38	160	166	6:33	61	6:33 6:39 6:41 6:43	Saucony Kinvara 2 (red)	Good run! Was hoping for sub 7, easily did it - it wasn't easy though. No probs
Road - Bute Park - 10k - 20141104 Bute park 10k	04 Nov 14 12:46	48:13	6.279	7.81	7:41	151	159	7:23	139	7:23 7:31 7:52 7:57 7:27 7:47 8:10	Saucony Kinvara 2 (red)	Easy run, kept my hr around 150, but had to made sure I went slow enough.
Road - Bute Park - 3 miles - 20141022 Bute park 3 miles	22 Oct 14 12:40	25:39	3.659	8.56	7:01	153	163	6:52	28	7:11 7:06 6:52 6:49	Saucony Kinvara 2 (red)	Again felt a bit harder than I think it shold have - having a week off is no good?
Road - Bute Park - 4 miles - 20141001 Bute park 4 mile	01 Oct 14 13:19	30:08	4.430	8.82	6:48	159	166	6:41	72	6:45 6:41 6:57 6:47 6:54	Saucony Kinvara 2 (red)	Just set off running. Didnt feel very fast but was glad to see 6:45 for the first mile. Kept pplugging away and a decent time by the end.
Road - Bute Park - 10k - 20140925 Bute park 10k	25 Sep 14 08:10	44:11	6.220	8.45	7:06	158	166	6:57	99	7:05 7:03 7:09 7:15 7:10 6:57 6:57	Saucony Kinvara 2 (red)	Was hoping for 7 min miles so just a bit slow today - felt harder than it should hace. Also left knee and right achillees twinged a bit!
Road - Bute Park - 2 miles - 20140918_113920	18 Sep 14 12:39	19:35	2.556	7.83	7:40	143	149	7:37	41	7:40 7:37 7:45	Saucony Kinvara 2 (red)	First run since Ironman - still tired but no pains, so not too bad
Road - Bute Park - 5k - 20140911_120616	11 Sep 14 13:06	22:05	3.197	8.69	6:54	155	165	6:51	44	6:55 6:56 6:51 7:00	Saucony Kinvara 2 (red)	Final run before Ironman Wales. No plan, I just ran, and only looked at my watch on the mile beep, and was happy to see sub 7 each time. I've never run a faster (or as fast) run with a lower hr, so thats encouraging.
Road - Bute Park - 4 miles - 20140828 Bute park 4 miles	28 Aug 14 12:44	32:47	4.568	8.36	7:11	153	163	7:03	106	7:19 7:08 7:09 7:03 7:17	Saucony Kinvara 2 (red)	1st run since Sundays half marathon Severn Bridge pb - slightly sore big toe still, but otherwise fully recovered from Sunday, but this run wasn't easy! Glad to see I was getting quicker each mile, but I was working pretty hard
Road - Bute Park - 10k - 20140819 Bute park 10k	19 Aug 14 08:24	42:20	6.258	8.87	6:46	168	178	6:35	94	6:48 6:48 6:49 6:53 6:35 6:44 6:42	Saucony Kinvara 2 (red)	I'd been planning a 40 min attempt today, but felt lethargic yesterday evening and even more 'can't be arsed' this morning - so I went anyway and decided to try and do 7 min miles at least. When the first one came in at 6:54 I thought I'd try and keep at that pace. It wasn't easy, but it didn't kill me, and I even picked up the pace ever so slightly for the last two. My right knee was 100% fine, even though it hurts when cycling and walking up stairs. My left big toe did give the odd twinge and is a bit achey afterwards
Road - Bute Park - 3 miles - 20140813 Bute park 3 miles	13 Aug 14 12:12	22:59	3.283	8.57	7:00	159	173	6:29	58	7:29 6:29 7:00 7:10	Saucony Kinvara 2 (red)	Plan was 7:30, 6:30, 7:30. The first mile was fine, the second was hard, only just managed it. The last mile I decided to stay at 7:00 and that was OK. Toe and knee both fine
Road - Bute Park - 4 miles - 20140721 Bute park 4 miles	21 Jul 14 12:53	23:05	3.228	8.39	7:09	157	170	6:41	60	6:41 7:47 6:51 7:43	Saucony Kinvara 2 (red)
Road - Bute Park - 5k - 20140709_063751	09 Jul 14 07:37	25:25	3.247	7.66	7:50	148	156	7:47	37	7:53 7:47 7:47 8:00	Saucony Kinvara 2 (red)	An easy run before the Long Course Weekend
Road - Bute Park - 5k - 20140626_062101	26 Jun 14 07:21	23:45	3.213	8.12	7:24	151	170	6:15	38	7:57 6:15 7:55 7:35	Saucony Kinvara 2 (red)	An easy run before Sunday's Bristol Tri - I was going to just run 8min/mile for 5k, but threw in a fast mile in the middle - why not? No probs
Road - Bute Park - Fast mile attempts - 20140619 - Bute park fast mile	19 Jun 14 12:33	11:49	1.670	8.48	7:05	157	175	6:59	2	6:59 7:14	Saucony Kinvara 2 (red)	Just wanted to blast a fast one. Set off slowly running as soon as the Garmin had gps outside work, then at the crossroads in the park picked it up. At first it didnt feel like it was that fast, but after a minute or so the lap pace showed 5:5x so from then on I worked as hard as I could. At one point it was up to 5:58 and as I turned onto the home straight it felt like the wind was blowing into my face, but I kept runnig, and the pace slowly improved to 5:55, 5:53 and the gps said 5:51.9 for the mile. Very happy as its a long time since I've run that fast. No probs
Road - Bute Park - 5k - 20140605 Bute park 5k	05 Jun 14 07:12	22:04	3.165	8.61	6:58	155	165	6:50	50	7:08 6:59 6:50 6:48	Saucony Type A6	First run in new Saucony Type A6 'running flats' - didnt feel any different to Kinvara's...
Road - Bute Park - 2 miles - 20140515 Bute park 2 miles	15 May 14 07:20	18:30	2.571	8.34	7:12	155	170	7:09	30	7:42 7:09 6:23	Saucony Kinvara 2 (red)	Just wanted to get a 'fast mile' in, so set off very slowly for half a mile, then tried a 'fast mile' but failed - rubbish! No probs though, just no speed...
Road - Bute Park - 10k - 20140429 Bute park 10k	29 Apr 14 07:11	44:36	6.262	8.42	7:07	161	173	6:45	133	7:18 7:17 7:21 7:11 6:50 6:45 7:14	Saucony Kinvara 2 (red)	Dissapointingly slow run. I ran a 19:51 5km on Saturday park run, so thought I'd be able to easily run at 7min/mile for a 10k, but I set off slow and for the first mile or two felt really sluggish. Around halfway round though I thought that I could pick it up so I increased effort so my hr was over 160 instead of under it, and it made an immediate difference to my pace. Then I decided to try to go fast and faster, which I did manage, but after 6 miles I was done and slowed down for the last 0.24 miles. Good mileage this month though, the highest for a long time, especially including several trail runs.
Road - Bute Park - 2 miles - 20131223 Bute park 2 miles	23 Dec 13 12:09	17:13	2.348	8.18	7:20	170	177	7:16	533	7:16 7:26 7:15	Sonic Glove	Another test run, 12 days after my previous one where my left knee had hurt a little. This time I wore Sonic gloves as it was a bit wet, and I managed the full run, all ran correctly with no heel strikes, and no knee pain at all. It wasn't an easy run though, considering the not too fast pace, but I expected that after all my time off.
Road - Bute Park - 2 miles - 20131211 Bute Park 3km	11 Dec 13 12:30	13:43	1.908	8.34	7:11	159	166	7:05	204	7:05 7:18	Other	First run for 3 and a half weeks. My left knee has been sore since I ran a 10k training run a week before the Cardiff Mo run (which I ran, with a sore knee, which made my knee very sore!). I waslked 2 miles yesterday and my knee was fine, and cycling recently has caused a little sensation in the knee but no real pain, so I thought I would try a run... I wore merrel trail gloves to try to run 'properly'. The first mile was fine, but after about 1.5 miles I could feel me knee - not sore, but it was noticably not right. A few minutes later I stopped, as I didn't want to cause any more damage and it was begninng to geel sensitive. I really want to 10 an off-road 10k in Bath (Bath Skyline series) on Sunday, but now I'm not sure, as my knee definately isnt right yet On the positive side, I had no real trouble going at 7min/mile pace. I'd planned to just run comfortably, and thats what I did. I could have gone quicker quite easily, so 3 weeks off hasn't totally ruined me.
Road - Bute Park - 7 miles - 20131029 Bute park 7 miles	29 Oct 13 12:36	49:11	7.212	8.80	6:49	163	175	6:45	55	6:45 6:50 6:49 6:53 6:48 6:45 6:51 7:08	Saucony Kinvara 2 (red)	Plan was about 7min/miles, so happy with the actual pace. Really want to keep all runs at or below 7min/mile now, even longer ones... No probs, but have got achey legs afterwards...
Road - Bute Park - 2 miles - 20130822 - Bute park fast mile	22 Aug 13 12:11	14:12	2.054	8.68	6:55	158	170	6:17	55	6:17 7:31 7:21	Saucony Kinvara 2 (green)	Tried another fast mile, but within a second of Tuesdays attempt (last nights 60 min turbo session not helping). Did a slowish mile to cool down. No probs
Road - Bute Park - Fast mile attempts - 20130820 - Bute park fast mile	20 Aug 13 12:35	08:12	1.279	9.36	6:25	162	171	6:13	24	6:13 7:08	Saucony Kinvara 2 (green)	Not very fast - started off too slow really, but did a hard turbo session last night so my legs aren't fresh today. No probs.
Road - Bute Park - 4 miles - 20130808 Bute park 4 miles	08 Aug 13 13:14	28:27	4.045	8.53	7:02	158	166	6:40	35	6:45 7:21 6:40 7:22 6:56	Saucony Kinvara 2 (green)	Was going to do a 10 miler but after 2 previous days (short) runs decided to keep it short. Planned 7:30, 7, 7:30, 7 and apart from each mile being quicker than planned thats what I did. The fast miles were hard, but the recovery miles were OK. Hot again, very sweaty. No probs during run but left ankle is sore walking around several hours afterwards. Tried eating a nakd bar while running but simply not possible - cant breath and chew/swallow
Road - Bute Park - Fast mile attempts - 20130806 Bute park fast mile	06 Aug 13 12:52	08:22	1.302	9.34	6:26	161	173	6:15	10	6:15 7:03	Saucony Kinvara 2 (green)	Happy with the time, fastest for quite a while outside of a park run. Tough run though, very happy to hear the mile beep so I could slow down. No problems
Road - Bute Park - 2 miles - 20130725 - Bute park 2 miles	25 Jul 13 07:44	18:30	2.560	8.30	7:14	154	167	6:24	27	6:24 7:45 7:47	Saucony Kinvara 2 (green)	A fast mile followed by a very easy cool down, just to loosen up before Sundays tri
Road - Bute Park - 3 miles - 20130723 Bute park 3 miles	23 Jul 13 14:18	28:06	3.614	7.72	7:47	147	155	7:41	54	7:41 7:51 7:44 7:53	Saucony Kinvara 2 (green)	An easy paced run before Sundays Virgin Tri in London. Kept hr about 150 but really just ran steadily (though it was a little harder than I'd expecetd to go that speed)
Road - Bute Park - 10k - 20130717 Bute park 10k	17 Jul 13 07:03	41:42	6.251	8.99	6:40	167	174	6:23	77	6:26 6:23 6:49 6:52 6:48 6:41 6:53	Saucony Kinvara 2 (green)	The plan was to break 40 minutes, so run consistently at 6:25 min/mile. I managed the first two but simply couldnt maintain that pace any longer. Both legs and breathing weren't up to it. I had to work hard to get the time I did (41:11 10k). I got up, had a nakd bar and a SIS Go gel and a small glass of oj. Took 19 minutes getting to work on the bike, nice and relaxed, and had 10 minutes in the office before the run, so should have been warmed up but not tired. Also was in bed at 9 last night and got up at 6, but not a perfect nights sleep. The first mile was OK but initially the pace was a little low so I speeded up to get 6:24. The second mile was tough, only just managed to get 6:25, and knew then that it wasnt happening. I plodded on as quickly as I could but was annoyed - I'd ran a 19:29 5k on Saturday so at least expected to duplicate that, but didnt even get a 20 min 5k. Absolutely dripping when I finished, but never really felt super hot while running.
Road - Bute Park - 5k - 20130710 Bute park 5k	10 Jul 13 08:06	21:31	3.150	8.78	6:50	163	172	6:35	45	6:55 6:35 6:58 6:55	Saucony Kinvara 2 (green)	Plan was 7, 6:30, 7, so almost did it. Could definatelty feel Sundays tri in my legs, but the run wasn't too hard (not easy either). No probs.
Road - Bute Park - 2 miles - 20130705 - Bute park 2 miles	05 Jul 13 06:59	18:33	2.570	8.31	7:13	152	163	7:00	28	7:00 7:16 7:31	Saucony Kinvara 2 (green)	A short easyish run before Sunday's triathlon
Road - Bute Park - 10k - 20130702 Bute park 10k	02 Jul 13 07:06	45:02	6.250	8.33	7:12	160	174	6:28	105	7:37 6:59 7:31 7:01 7:32 6:28 7:35	Saucony Kinvara 2 (green)	Easyish run today (with Olympic event in Bedford this coming Sunday). I did kind of plan to to 7, 6:30 pairs, but very quickly realised that wasnt a good idea, so stuc to 7:30, 7 pairs, and managed it easily. The last mile I just wanted to be 6:30 or under so did push that one. No problems, no sickness feelings (even on the last mile). All good, but noticably higher hr than recent for this distance...
Road - Bute Park - Fast mile attempts - 20130620 Bute park fast mile	20 Jun 13 07:21	08:29	1.306	9.24	6:30	163	172	6:09	19	6:09 7:39	Saucony Kinvara 2 (green)	The fastest mile for a while, but still not sub 6. Felt a slight bit sick around the half way mark but nothing like as bad as previous 2 runs.
Road - Bute Park - 10k - 20130618 Bute park 10k	18 Jun 13 12:32	42:38	6.236	8.78	6:50	164	175	6:23	53	7:01 6:23 7:02 6:48 6:56 6:47 7:06	Saucony Kinvara 2 (green)	After last weeks fast 10k time and with the mubles tri coming up on Saturday I instead planned to run 7, 6:30, 7, 6:30, 7, 6:30, but near the end of the 4th mile as I ran up a short hill I again felt quite sick (just like at end of the 10k last week) and had to slow down. Then on the final mile every time I ran quicker than about 6:45 I started to feel sick - too warm? I was pouring with sweat when I finished. So I really think I could have ran a bit quicker today, if not for feeling sick. I did east some nuts and malt loaf during the morning, but nothing in the hour before the run. It definately seemed to be the extreme effort trying to get 6:30 even up the hilly section the second half of mile 4 (I was at 6:37 pace before feeling sick so already a little off) that triggered it, and once I'd felt it it never really passed. 2nd mile was very good pace, and not really too hard. Perhaps on the flatter route I would have done better overall. Legs and feet were fine. Average hr was spot on for the distance and speed compared to recent runs
Road - Bute Park - Fast mile attempts - 20130614 Bute park fast mile	14 Jun 13 07:10	08:32	1.304	9.17	6:33	160	167	6:19	19	6:19 7:17	Saucony Kinvara 2 (green)	Oh dear, slowest 'fast mile' for a while! Just didnt feel like I had any energy (felt the same when riding to work).
Road - Bute Park - 10k - 20130612 Bute park 10k	12 Jun 13 13:16	41:08	6.250	9.12	6:35	165	173	6:32	76	6:32 6:32 6:37 6:36 6:34 6:40 6:31	Saucony Kinvara 2 (green)	Was intending to do a 6:45 min/mile run, to give a 42:00 10k time, but the first mile felt good and fast, and then so did the second, so I tried hard and kept running, on the 'fast route'. 3rd mile was good, and on it wnt. It did get harder and harder, and the final mile I couldn't quite get close to 6:30. I thought the time would be just inside 41 minutes, but Endo shows it as 40:41, just 7 seconds slower than my best time (40:34) back on 8th May. Today's average hr was 164, 2 less than the Feb run... did I really try? I did! Right at the end of the run, a few meters literally before I would normally have stopped I suddenly felt quite sick, and almost heaved to be sick. I stopped running and walked slowly, heaved a little once or twice more but then it passed and I was alright. Didnt feel good though, am I finding my limits? Mile times were more consistent today compared to previous best. Breathing was heavy, but nothing worse than I'd expect for the level of effort. Nothing hurt, feet and legs all perfectly fine.
Road - Bute Park - Fast mile attempts - 20130607 Bute park fast mile	07 Jun 13 07:33	08:33	1.299	9.12	6:35	159	168	6:23	18	6:23 7:18	Saucony Kinvara 2 (green)	Cosmeston tri on Sunday so thought I'd get a last quick mile in this morning. Cycled to work as normal and then went straight for the run. 7 seconds slower than yesterdays attempt! I think I need to try harder. (Did then go for a swim and do a 2:59 200m, which was 3 seconds better than my previous best, so not all bad)
Road - Bute Park - Fast mile attempts - 20130606 Bute park fast mile	06 Jun 13 12:35	08:21	1.291	9.28	6:28	159	168	6:13	18	6:13 7:21	Saucony Kinvara 2 (green)	Already cycled 22 miles and swam 1.5km this morning, so decided to just run a fast mile attempt. Was hoping for sub 6 minutes but couldnt quite do it. No problems
Road - Bute Park - 10k - 20130604 Bute park 10k	04 Jun 13 12:21	42:48	6.251	8.76	6:51	164	174	6:47	100	6:52 6:47 6:55 6:49 6:47 6:50 7:05	Saucony Kinvara 2 (green)	Had planned to do 7:00, 6:30, 7:00, 6:30 etc but got into a groove and just ran. Quite warm, and hard work, but nothing hurt and a reasonable time.
Road - Bute Park - 2 miles - 20130517 - Bute park 2 miles	17 May 13 07:13	19:31	2.563	7.88	7:37	148	157	7:23	38	7:57 7:23 7:24	Saucony Kinvara 2 (green)	Easy paced short run before the Llanelli triathlon on Sunday
Road - Bute Park - 5k - 20130515 Bute park 5k	15 May 13 07:23	21:14	3.147	8.89	6:45	159	167	6:37	44	6:56 6:37 6:43 6:29	Saucony Kinvara 2 (green)	Was plannig a 7:00 mile, 6:30, 6:45. Couldnt quite manage 6:30 for the second mile - seem to have lost my speed! Everything else OK though, just didnt have 100% oopmh to give.
Road - Bute Park - 1 mile - 20130510 Bute park 1 mile	10 May 13 08:05	09:58	1.289	7.76	7:44	153	157	7:43	20	7:43 7:45	Evoskin	First run in Evoskins on tarmac. Was going to re-run my first run 2 years ago today (2.7 miles) but after half a mile my feet (mainly between toes, and a bit of ball of left foot) were sore so I cut it short and just did the first loop. Running in the evoskins was good, very very flexible, like barefoot but without the sensitivity in the sole of feet. You can feel every twig or small stone you step on. No probleams running forefoot landing, and was even letting the heel just touch down too. (again forgot running hr strap so had to use swim watch and strap)
Road - Bute Park - 3 miles - 20130509 Bute park 3 miles	09 May 13 07:30	26:28	3.623	8.21	7:18	154	163	7:08	56	7:42 7:08 7:09 7:12	Sonic Glove	Was going to run 10 or even 13 miles this morning, but when I got to work I didnt have my hr strap, so instead decided to a short run in the Sonic gloves (I did have my swimming hr strap and watch). Felt good when I started so made the runa bit longer than I expected it would be. Ran correctly in the shoes, without a single heel strike, but did run half off road. Middle toes are sore afterwards, I suspect because my feet get pushed forward into the shoe at each step, I think I extend my foot a bit far during each stride. Apart from toes no real problems, cales etc a little achey but the best they've felt after a run in shoes like this.
Road - Bute Park - 2 miles - 20130425 Bute park 2 miles	25 Apr 13 06:58	16:02	2.277	8.52	7:02	159	166	6:54	37	6:54 7:01 7:41	Sonic Glove	Easy half mile, fast half mile, easyish half mile, hardish fast mile. The hard bits were hard! Breathing was tough again. Ran 'properly' in the sonic gloves, perhaps even too much forefront and not letting the heel land at all for long stretches, but feet and legs are fine afterwards (though some toe ends are a bit sore from rubbing).
Road - Bute Park - Fast mile attempts - 20130423 Bute park fast mile	23 Apr 13 07:11	08:09	1.273	9.37	6:24	162	170	6:15	12	6:15 6:59	Saucony Kinvara 2 (green)	Faster than last week, but stil not sub 6... I know I can do it (or at least could). Hard run, but nothing hurts, just breathing is heavy and can't gee myself up to run faster.
Road - Bute Park - Fast mile attempts - 20130418 Bute park fast mile	18 Apr 13 07:40	08:25	1.276	9.10	6:36	159	167	6:28	17	6:28 7:04	Sonic Glove	Was hoping for a sub 6 minute mile, but was way off (6:21) - hr is low, its my breathing; I was wheezing like an old man!
Road - Bute Park - 10k - 20130416 Bute park 10k	16 Apr 13 07:26	44:14	6.384	8.66	6:56	159	168	6:33	94	6:47 7:31 6:33 7:15 6:48 6:44 6:46	Saucony Kinvara 2 (green)	Felt terrible after cycling to work (hot, sweaty, weak, tired), so very nearly didnt bother going for a run - decided I should go so I know in future if I can run when not feeling great. Always planned to run 10k but would see how it went. Had hoped to run 6:30,7 'interval pairs x3 so set off at my 6:30 pace, but was nowhere near it! Took the second mile very easy but slightly sped up by the end of it. Really want all runs sub 7 so was keen to at least achieve that. Did kind of stick to the plan of quick/slow/quick miles, as the hr plot clearly shows, but by the last two just wanted to be sub 7. Not sure what was wrong, haven't slept well for several nights, and Mikey has the lurgy so maybe I have something too. Again it appears to be my breathing thats struggling, as the hr is clearly the lowest its been for that pace and run distance. Feet and legs felt and feel fine during and after the run. Smashed through the 1000 mile marker on this run, since starting running on 10th May 2012, so averaging 523 miles per year so far
Road - Bute Park - 10k - 20130410 Bute park 10k	10 Apr 13 07:20	43:02	6.265	8.73	6:52	162	172	6:31	101	7:14 6:52 6:52 6:48 6:31 6:53 6:57	Bare Access (green)	20 mins after riding in to work. Tough run, had to work hard, but was happy with decreasing mile times (apart from last mile anyway - I let up a bit after the 6:30 5th mile). Legs are sore afterwards (did running 1 mile in vff yesterday make that difference?). Also ball of left foot has the usual 'pain'/'pins&needles type' feeling when walking on it
Road - Bute Park - 1 mile - 20130409 Bute park 1 mile	09 Apr 13 12:24	09:56	1.242	7.50	8:00	146	159	8:05	11	8:05 7:37	Other	Wearing a borrowed pair of Vibram Five Fingers Komodo Sport LS - very thin and flexible sole. Felt similar to the Sonoc gloves but could feel the toes being spread wider, in a good way
Road - Bute Park - 4 miles - 20130320 Bute park 4 miles	20 Mar 13 07:32	30:22	4.194	8.29	7:14	153	162	6:41	65	7:27 7:17 6:41 7:30 7:28	Saucony Kinvara 2 (green)	Just an easy relaxed run before Saturdays Mumble's duathlon. Wasn't sure how far to go or how hard, so started really slow, got a bit faster with each mile and then after 5km dropped back to a relaxed pace to finish. Nothing hurt, no wierd pains, all good. Have quite a thick head cold at the moment, gunky greenm snot globules everywhere, so was expecting an elevated hr, but this run is the lowest hr for this pace so all good there too.
Road - Bute Park - 5k - 20130307 Bute park 5k	07 Mar 13 12:55	22:57	3.151	8.24	7:17	152	160	6:55	48	7:28 6:55 7:29 7:17	Saucony Kinvara 2 (green)	Took it easy today, not been feeling at all fast for a few runs now, so was thinking if I take it easy today I should be able to go quick on Saturdays park run... Run was fine, in the drizzle so wore blue featherlite jacket but was soaked (but warm) inside when I got back. Legs felt stiff for a while, never really felt super easy..
Road - Bute Park - 3 miles - 20130305 Bute Park 3 miles	05 Mar 13 12:46	25:28	3.704	8.73	6:53	159	167	6:36	56	6:59 6:55 6:36 7:03	Saucony Kinvara 2 (green)	Nice temperature, sunny. Run felt tough for the pace, really had to run quite hard to get each mile faster than the last. Stats show this is the fastest I've gone for this hr, so fitness appaers to be getting better, but I couldn't have run much faster, which is worrying!
Road - Bute Park - 10k - 20130228 Bute park 10k	28 Feb 13 12:16	41:33	6.233	9.00	6:40	168	172	6:22	76	6:22 6:24 6:41 6:54 6:52 6:43 7:02	Saucony Kinvara 2 (green)	Was hoping for a new record, sub 40 minute time, so set out at 6:25ish pace, but couldnt maintain it from the 3rd mile. After the turn around felt very hard and the slower times almost made me give up. I kept running but it was tough. Wore leggings and yellow cycling shirt over normal run t-shirt, but was very sweaty as it wasnt too cold (7c?) but a bit windy. I thought I was running into the wind at the start but when I turned around I realised I'd had the wind slightly behind me, and now I was running into it, making my last 3 miles even slower. Dissapointed with the run. Highest hr for a 10k attempt yet only equal second at 41:15, way off 40:34 record.
Road - Bute Park - 4 miles - 20130222 Bute park 4 miles	22 Feb 13 12:42	29:59	4.184	8.37	7:10	157	169	6:55	56	7:20 7:16 7:07 6:55 7:20	Sonic Glove	Right foot has been a little sore since Wednesday, but thought I would go out in the Sonic gloves and see how I felt. Did 4 miles in the end which is good, but felt hard, especially considering the slowish pace. I did run 'correctly', perhaps even too much on the forefoot at times without letting the heel touch the ground, and half the run was off-tarmac. Calves feel tight after the run, and both feet are a little sore all over really. 34 miles run in the past 7 days!
Road - Bute Park - 5k - 20130219 Bute park 5k	19 Feb 13 12:33	22:00	3.188	8.70	6:54	158	169	6:47	27	7:03 6:52 6:47 6:56	Bare Access (green)	3 days after marathon distance run on Saturday. Legs and feet felt a bit achey before the run, and the run seemed harder than it should for the pace (yet the stats show its my lowest average hr for the pace so far, by 2-3 beats). I just wanted each mile to be faster than the last, and had to work hard to get the 6:45 final mile time. Ball of left foot a bit tingly after the run but not 'sore'.
Road - Bute Park - 5k - 20130212 Bute park 5k	12 Feb 13 12:37	22:01	3.226	8.79	6:50	162	169	6:26	48	7:01 6:26 6:57 7:16	Saucony Kinvara 2 (green)	Didnt know what to do, was going to take it easy, so decided to do 7 min miles, but then thought might as well get a fast one in in the middle. First was fine, second was quite hard, but the 3rd was really quite tough, much tougher than I'd expected, especially after running close to 6:30's for 6 miles (10k) last Friday). Cold (2 degrees) so wore black cycling leggings under running shorts, and wore yellow commute long sleeved t-shrt on top of normal blue running t-shirt. Was comfortable but not cold. LEft foot felt fine, right lower leg felt a little sore.
Road - Bute Park - 10k - 20130208 Bute park 10km	08 Feb 13 12:32	41:03	6.267	9.16	6:33	167	170	6:24	79	6:29 6:27 6:40 6:41 6:37 6:24 6:38	Bare Access (green)	Didnt run yesterday as I felt a bit crap, so was determined to run today. Plan was 6:30 miles for a 40:24 time, so didnt quite get that (10k = 40:34), but new record by 41 seconds, so very happy. Very tough run though. First 2 miles were ok and spot on time, but the 3rd mile was getting tough. After the turn-around (slow, on muddy grass) I picked up a little but had to really force it for the last two miles. Chuffed to get fastest mile as last mile, shows there was something left... Legs and feet were fine, no soreness, it was just a hard run. Felt like the wind was slightly against me for the outward leg, but couldnt feel much benefit after the turn-around. Wore shorts and t-shirt and was comfortable all the way. Is a sub 40k in sight?
Road - Bute Park - 5k - 20130205 Bute park 5km	05 Feb 13 12:37	23:56	3.211	8.05	7:27	149	156	7:23	49	7:24 7:31 7:23 7:43	Saucony Kinvara 2 (green)	Plan was to get an average hr of 150. Ran into a strong wind across the football fields. Easy run, left foot felt perfect, no more pain from the bottom of it at all, but my right calf was oddly sore while running and a bit after too. Cold and windy out, but just shorts and t-shirt were fine, after being cold for the first mile This was the fastest run so far for this hr, so sure signs of getting fitter/more efficient, even with the strong wind
Road - Bute Park - 2 miles - 20130131 Bute park 2 miles	31 Jan 13 12:27	18:36	2.510	8.10	7:25	154	161	7:24	37	7:24 7:27 7:22	Sonic Glove	Just a short easy(ish) run in the sonic gloves. Ran at least a mile on mud track and the football fields - very slippery and quite hard work. Feet were fine, may have been heel striking a little. Pretty windy too.
Road - Bute Park - 10k - 20130129 Bute park 10k	29 Jan 13 12:11	42:51	6.233	8.73	6:53	165	174	6:46	101	6:51 6:51 6:56 6:53 6:46 6:55 7:02	Saucony Kinvara 2 (green)	Wet! Tough! Rained all the way round, sometimes heavy, and a bit windy too, but it was about 12 degrees so very comfortable in shorts and t-shirt. Shoes and socks were quickly soaking as some puddles were assive and unavoidable. T-shirt was 100% soasked at the end. Was hoping to do sub 7 minute all the way round but didnt think I'd do it as felt tough at the start, but ran very consistently. Not an easy run, but felt good when I'd finished. No probs with legs / feet.
Road - Bute Park - 1 mile - 20130117 Bute park	17 Jan 13 12:20	09:03	1.282	8.50	7:04	154	163	7:05	17	7:05 6:58	Sonic Glove	First run in Sonic Gloves. (have done 3 or 4 fast 2-3 mile walks last week). Not uncomfortable at all (was expecting them to feel very hard/flat) but I think I was slightly heel striking at the start, and each foot landing was quite noisy. After half a mile or so managed to improve that and started landing better, but it was a little tough. Not sure if still sore from Sundays 20 miler, but dont feel super fit/fast at the moment. 24+ miles in 5 days, might take a few days off and then try a fast 10k next week.
Road - Bute Park - 5k - 20130115 Bute park 5km	15 Jan 13 12:21	23:57	3.209	8.04	7:28	149	156	7:23	49	7:32 7:23 7:29 7:29	Bare Access (green)	Just an easyish paced 5 km as a 'recovery' run after Sunday's 20 miler. Exact same average hr as Sunday but 23 seconds per mile faster. Legs were a little achey, and left foot is still a bit sore, but not too bad considering.
Road - Bute Park - 5k - 20130110 Bute park 5k	10 Jan 13 12:31	22:16	3.413	9.20	6:31	165	171	6:03	50	6:03 6:50 6:34 6:48	Bare Access (green)	After a very short 'warmup' tried a fast mile but was 8 seconds off my best, then tried for a sub 20 5km, but was just 2 seconds off (I thought I'd gone far enough so slowed down, too soon (not done a sub 20min 5km outside of a Park run yet))! Sore left foot now, same place as usual. It was hurting for most of the run, and is very noticable when walking around after the run.
Road - Bute Park - 10k - 20130108 Bute park 10k	08 Jan 13 12:33	44:24	6.381	8.62	6:57	162	170	6:50	102	7:00 7:02 7:00 6:56 6:50 6:52 7:07	Saucony Kinvara 2 (green)	First run in new Kinvara 2's (black and green - cheap); they feel quite soft and songy compared to my existing ones (285 miles on those). Aim was sub 7, and I thought it would be easy, but it wasn't! Straight away my feet and legs felt sore, and my breathing was quite tough. I thought I'll do 1 or 2 miles at about 7 and probably have to slow down. The third mile I decided to push quite hard and got 7 just. The fourth mile has the hill so I really powered up it, and down the other side, and the times started dropping a little. I pushed then for the final 2 (really wanted the last mile to be the fastest and just got it). Toughest run for a while, hopefully just because of the double 5ks I did on Saturday... still hoping for a sub 40 10k 'soon'. Have noticed the familiar soreness in my left foot when I walk around, not sure whats causing it, it seems worse after running in k2's than barefoot or in Bare access, which is unexpected.
Road - Bute Park - 4 miles - 20121221 Bute park 4 miles	21 Dec 12 12:49	27:06	4.020	8.90	6:44	166	171	6:22	58	6:22 6:45 6:50 7:01 7:03	Saucony Kinvara 2 (red)	After running each mile fast than the last on Tuesday's 10k I set off today hoping to do a sub 20 minute 5k. First mile was OK, but pretty soon after that I knew it wasn't going to happen. I just couldn't maintain the pace, my ankles hurt, my feet hurt and my breathing was bad. I did try to keep the 6:24 pace up for the second mile but failed, and resigned myself to sub 7's for the rest of the run. Nothing hurts after the run, just not 'on one' today.
Road - Bute Park - 10k - 20121219 Bute park 10k	18 Dec 12 12:31	44:16	6.329	8.58	7:00	161	173	6:36	102	7:27 7:13 7:00 7:00 6:43 6:36 6:50	Saucony Kinvara 2 (red)	Again been a week since my last run - combination of thick head cold and funny pains/feelinsg in left foot still. Didnt feel great before today's run but felt I should do a few miles as its been a week since previous 6, and monthly mileage is way down, so went out to see how it went, expecting a slow time. Cool but not cold, sunny and no wind so perfect conditions. Set off at an easy pace, and just kept running. Breathing wasn't as bad as I'd expected with blocked nose etc, and the second mile was quicker. Mile 3 had the first hill and the time was still good, so I began to wonder if I could go faster every mile. Mile 4 was tough as it had the hill in it again and I barely mainated the pace, but mile 5 was flying, I actually slowed down near the end so that mile 6 wouldn't have to be very quick. Very happy with sub 7 overall pace (6:57).
Road - Bute Park - 10k - 20121211 Bute park 10k	11 Dec 12 12:21	42:42	6.226	8.75	6:51	162	172	6:49	101	6:51 6:50 6:52 6:54 6:53 6:49 6:54	Saucony Kinvara 2 (red)	I've left it a full week since my last run to see if my left foot will feel better (the ball and middle toes have been feeling odd after recent runs). Only aim was sub 7 min/miles. Cold out (maybe 1 degree) but no wind so wore hh leggings and top under normal shorts and t-shirt, and wore thin black gloves. Didnt wear or need a hat. Was comfortable all the way round but soaked in sweat at the end which quickly chilled down. Started off at a fine maintainable pace but after 3 miles or so had to work quite hard to maintain the pace. Purposefully headed for the hilly section twice just for variety and challenge. Last mile was tough but really tried to make it the fastest and only just got it. Left foot feels a little sore after the run but not too bad.
Road - Bute Park - 10k - 20121128 Bute park 10k	28 Nov 12 12:42	41:50	6.265	8.99	6:41	163	170	6:25	75	6:53 6:25 6:59 6:29 6:54 6:25 6:35	Bare Access (green)	Against the slight wind for the first half, with it for the second, Plan was slow mile (7:00), fast mile (6:30), slow mile, fast mile, then I realised it could be a new 10k best so ran a slow 5th mile and then as fast as I could for the 6th. Took 38 seconds off my previous best! Fron of ball of left foot start started hurting after about 4 miles, like it used too months and months ago - hopefully just because of the Bare Access shoes and pounding from the speed? Otheriwse nothing else hurt, and legs felt fine during and after the run.
Road - Bute Park - Fast mile attempts - 20121122 Bute park fast mile	22 Nov 12 12:58	09:21	1.435	9.21	6:31	164	174	6:16	23	6:16 7:06	Bare Access (green)	0.2 mile warm up, then ran as fast as I could for a mile (got 5:50), then 0.2 miles to calm down. Had a strong wind behind me so great pace (5:35 ish) to start, but soon started slowing down. I doubt it would have been as fast a mile without the wind. Nothing hurt though, just couldn't maintain the fast pace.
Road - Bute Park - 10k - 20121113 Bute park 10k plus	13 Nov 12 12:46	45:24	6.657	8.80	6:49	165	174	6:30	109	6:30 6:47 6:55 6:56 6:53 6:37 7:15	Saucony Kinvara 2 (red)	After not running since last Thursday the plan (hope) was 6:40 miles, to comfortably beat 42 mins. Straight away knew it wasnt likely - the first mile was not too bad, but the second was tough, just didnt feel fast. 3rd mile was worse, even considered cutting it short, but that would never do... Did a little hill climb after 2.5 miles ish and after that felt a bit quicker. When I managed miles 3 and 4 sub 7 mins felt better about the run, and the pace picked up a little. For the last mile just gave it nearly everything, I really wanted a new pb. Surprisingly the last mile didnt kill me, and the time was 6:33 for a lot of it (always seem to lose some seconds going round the few bends at that section of the park. 10K time was 41:53 (6:45 average pace), 26 seconds better than previous, so well chuffed with that. Immediately slowed down to 7+ min miles after 6.22 miles, (couldnt have maintained that pace), hence the slower overall pace. No pain in feet or legs, during or after the run. Next plan is Novembers park run on Saturday - not going to be easy to pb.
Road - Bute Park - 5k - 20121108 Bute park 5k	08 Nov 12 12:13	21:42	3.126	8.64	6:57	158	165	6:46	48	7:11 6:46 6:53 6:55	Bare Access (green)	Tough run, had no energy. Only aim was sub 7/mile average and got that, but it was much harder than I'd expected. No real pain from legs or feet, just generally lethargic
Road - Bute Park - 5k - 20121102 Bute park 5k	02 Nov 12 12:21	20:54	3.103	8.91	6:44	162	170	6:40	54	6:41 6:40 6:52 6:39	Bare Access (green)	First run for a week (had the squits then a cold/ felt crap for several days). Still not 100% and breathing isnt perfect, coughing a few times an hour too. Not a bad run, in fact pretty fast really, but to be honest thought I'd be quicker after a week off. Didnt give it 100% though. Legs fine, left foot slight sensitive on the ball (noticed this when walking 5 miles to ASDA and back yesterday in Bare Access shoes too). Could have run further but would have needed to slow down. Very wet and slippery underfoot though not raining. Cold (maybe 7 degrees) but still sweated wearing just t-shirt and shorts.
Road - Bute Park - 5k - 20121025 Bute park 5k	25 Oct 12 12:30	21:31	3.188	8.89	6:45	161	168	6:27	53	6:51 6:27 6:58 6:37	Bare Access (green)	Currently trying to run every mile sub 7 minutes, so ran sub 7, than aimed for 6:30, then sub 7 again. Did it, but it was a hard run, wouldnt have wanted to run much further at that pace. Fastest run in the Bare Access shoes so far, and no pain from feet during the run. Right calf was feeling a little tight before, during and after the run; now getting odd painful twinges in my ankles when I twist them slightly walking... Went for a swim after work and could feel the run in my legs, but was a good fast swim so no problems there.
Road - Bute Park - 10k - 20121022 Bute park 10k	22 Oct 12 12:16	43:14	6.298	8.74	6:52	165	172	6:46	97	6:46 6:49 6:47 6:52 6:56 7:00 7:01	Saucony Kinvara 2 (red)	Was trying for a new 10k after being within 1 second of it during last Sundays half marathon - got it (took 31 seconds off previous best) but it was tougher than I expected. The first few miles were OK, but the 5th and 6th were really quite tough, I couldnt go faster. The weather was coolish (maybe 12?) and with a light but persistent drizzle. Still sweated a ton. Feet were fine, but right calf was getting sore near the end. This October I've achieved new pbs in 5km, 10km and half marathon, and on 22nd September got pbs in 1km and 1 mile - no plateau yet!
Road - Bute Park - 3 miles - 20121017 Bute park 3 miles	17 Oct 12 12:24	21:11	3.003	8.50	7:03	160	171	6:40	47	7:12 6:40 7:18 0:00	Bare Access (green)	First run since Cardiff half 3 days ago. Calves were a bit tender walking around before the run but though I could feel them during the run they weren't 'sore'. I could feel other muscles in my legs too, above the knee etc - none sore, just noticeable. This run felt quite tough, tougher than it should for the pace, but it must just be because I haven't fully recovered from Sunday. The middle fast mile was OK for the pace. No pain from feet at all.
Road - Bute Park - 5 miles - 20121010 5 miles	10 Oct 12 12:26	38:02	5.201	8.20	7:19	152	166	6:44	82	7:26 7:21 7:30 6:44 7:30 7:35	Saucony Kinvara 2 (red)	An easy run before the Cardiff half marathon on Sunday, Didnt feel too keen to be honest before I set out but turned out fine. Tried to keep to at or under 150 hr, apart from mile 4 which I aimed for a 7:00 mile but went a bit faster. Nothing hurt, no probs. 7:30 pace is really quite easy now. After the un ankles a little achy but nothing painful. Good low average hr for the pace and distance, compared to "20110830 5 miles" run over a year ago - lower hr and much faster too!
Road - Bute Park - 5k - 20120919 Bute Park 5k plus	19 Sep 12 12:44	26:00	3.624	8.36	7:10	156	171	6:27	57	7:30 6:27 7:29 7:19	Saucony Kinvara 2 (red)	Wanted to get an 'easy' run in before my fast blast attempt at the Cardiff Park run on Saturday. Decided to run a 7:30, 6:30, 7:30, and did it. The 7:30's were easy to do, the middle mile was tough but manageable. Was still a bit sore (ankles and right calf) from Mondays 10k run in new Bare Access shoes when I started the run, and have sorer ankles after the run now... hope they're OK for Saturday. Update: Thursday morning, ankles are really pretty sore still - have I overdone it?
Road - Bute Park - 10k - 20120917 Bute Park 10k	17 Sep 12 12:29	45:02	6.275	8.36	7:11	157	170	6:39	104	7:16 7:21 7:22 7:20 6:39 7:09 7:01	Bare Access (green)	First run in the new Merrell Bare Access shoes I got super cheap on Amazon. The shoes are 0 drop and though marketted as 'cushioned' they're the least cushioned shoes I've got. I could definately feel the lack of cushioning, even feel stones and stuff through the sole. Couldnt really notice the 0 drop to be honest (my Kinvara 2's have 4mm drop so not much different). Feet did feel a bit 'slappy' on the ground. After about 4 miles I could feel a sore spot on the ball of my left foot, similar to the pain I used to get when I first started running in the Nikes. It hurt for the rest of the run but doesnt hurt afterwards walking around barefoot or in cycling shoes. Also felt sore in my right calf towards the end of the run and afterwards. No limping though, just a bit sore. My problem toe on my left foot is also sore after the run which surprises me as I thought the new shoes were very wide at the front so shouldnt be squeezing the toes - perhaps they're a tad small length ways?? I set off at a fairly easy pace and then simply tried to maintain that pace. Did a fast blast for mile 5 just to see how fast I could go and how the shoes felt. Couldnt have kept that pace up much longer than a mile at that point. Lowest average heart rate for this distance/pace combo - real progress?
Road - Bute Park - 5k - 20120910 Bute park 5k plus	10 Sep 12 12:55	23:07	3.444	8.94	6:43	165	173	6:40	48	6:41 6:40 6:46 6:46	Saucony Kinvara 2 (red)	Tried to keep a fast but consistent pace - first mile was easy, second was not, and the third was hard. Nothing hurt, no probs (right lower leg began to feel odd when I was walking back after the run, but not sore).
Road - Bute Park - 5k - 20120829 Bute Park 5k	29 Aug 12 12:52	20:54	3.116	8.94	6:42	162	168	6:22	42	6:22 7:00 6:47 6:42	Saucony Kinvara 2 (red)	Was just going to go for a fast mile attempt (still trying to break 6 minutes). Only did 6:09, but thought I might as well run a 'cool-down' mile, but then decided might as well run a 5k. Good time for the 5k. The second mile was slow after the fast mile attempt. Sore ankles (especially right leg) and right knee after run, which is wierd as after the 10k a few days ago I was fine... maybe it was the 2 mile trail run I did 3 days ago - different strecthing etc due to unlevel surface? Wore K2's
Road - Bute Park - 10k - 20120823 Bute Park 10k	23 Aug 12 12:18	43:11	6.235	8.66	6:56	168	175	6:54	98	6:54 6:56 6:55 6:55 6:56 6:59 6:51	Saucony Kinvara 2 (red)	10k pb attempt - the plan was maintain 7 min/mile or slightly under - and got it! Did similar route to previous 10k best (20120620) but didnt do the off-road section back up to Black Weir as I had no intention of doing any more than 10K. The first 2 miles were 'easy' and I had to actually consciously slow down to keep the pace just under 7min/mile. The next two miles were 'good running' - 7min/mile was manageable but I had to work for it, especially up the little hill just before the 3 mile mark (thats where I hit 175 hr). The 5th mile was hard but not too bad, while the last mile was a real struggle - I gave it pretty much everything to keep <7 and only just managed it. Breathing and legs both very laboured for the last two miles. A lot of the run (2.5-3 miles?) was on mown grass or hardpack mud trail. Not so warm today (maybe 17c?) but sweated a hell of a lot. Wore K2's. No noticable pain or even twinges from anywhere - very good! (no hr plot as the garmin hrm is knackered (and being replaced by Garmin for free) - I wore my Polar hrm and watch I use for swimming which gave me my average hr of 168, max of 175. The belt itself dug into my chest and has left a 2 inch red sore line on breastplate (very sore). Never had this problem swimming.
Road - Bute Park - 4 miles - 20120820 4 miles	20 Aug 12 13:12	28:07	4.112	8.77	6:50	0	0	6:47	59	6:48 6:47 6:52 6:53 7:04	Saucony Kinvara 2 (red)	Didnt really feel like running today, but wanted to get one in after Saturdays run and have a few days off before a planned 10k on Thursday. Set off with the plan of 'fast mile followed by sub 7 mins, but the fast mile wasnt at all, just couldnt go fast. Happy that I managed such a consistent pace, the 2nd mile feeling the worst and only a big effort at the end helping the last mile stay sub 7 mins. Longest fastest run yet - I think on Thursday I'll go for just under 7min/mile 10k and try and beat existing record of 43:24... then have several days rest before Septembers half-marathon (training run for Cardiff October). Wore K2's
Road - Bute Park - 5k - 20120815 Bute Park 5k	15 Aug 12 13:53	21:01	3.119	8.91	6:44	164	177	6:17	43	6:17 6:58 6:56 7:07	Saucony Kinvara 2 (red)	Just wanted to do a fast mile, see if I could beat yesterdays. After the mile I tried to keep the pace at 7:00 to get back to the start, but after 2 miles the pace was looking good so decided to do a full 5k - worked out quicker than yesterday so happy with that. Nothig hurt, just a tough run. Wore K2's. Warm again
Road - Bute Park - 5k - 20120814 Bute Park 5k plus	14 Aug 12 13:21	25:58	3.731	8.62	6:58	176	224	6:29	51	6:29 7:31 6:53 6:58	Saucony Kinvara 2 (red)	Only plan was to try to a fast mile after very short warm up - fast mile started out at 6min/mile pace but couldnt maintain it so got 6:19. The following mile was very hard and struggled to maintain 7:30 pace. Last mile was better though I didnt realy feel it at the time. Wore K2's. HR went way wrong at the start. Nothin hurt, no probs. Very warm at 23c ish
Road - Bute Park - 10k - 20120726 Bute Park 10k plus	26 Jul 12 11:16	46:38	6.410	8.25	7:17	165	175	6:45	105	7:25 6:45 7:28 7:01 7:35 7:15 7:43	Saucony Kinvara 2 (red)	Was again aiming for 7:15 average, but this time tried repeating a slow mile followed by a fast mile (7:30, 7:00, 7:30, 7:00...) but was a bit too quick at the start, and couldnt maintain the pace for the final mile or so. Overall pace was slower than Monday, yet the hr was higher - not fully recovered / too hot / ??? Was warm again (though not scorching) and I was working hard on the fast miles. Ankles / feet are sore afterwards, but nothing to worry about. (right ankle was still a bit sore from Mondays run). I'm happy with two sub 45 10ks in the same week, but really need to improve the times a bit to make 7:14 a realistic pace for half marathon (1:35) Wore k2's - will wear these now on for all distances up to 10k, maybe even further... (Surprisingly consistent elevation gain compared to Monday. I did go the other way round, and did some loops differently but still, pretty consistent)
Road - Bute Park - 10k - 20120723 Bute Park 10k plus	23 Jul 12 12:16	47:56	6.648	8.32	7:13	163	172	7:09	105	7:11 7:17 7:11 7:15 7:20 7:09 7:02	Saucony Kinvara 2 (red)	Was hoping to run at half marathon pace and just made it (aiming for a sub 1:35 at Cardiff in October, (7:14 min/mile)). Hot day to run (my weather station reckons about 23C at 12:00 today but thats not well shaded) and was sweating a lot. Right ankle was a bit sore every now and then but not too bad; the rest of the right foot/ankle still feels 'wierd', almost like a very faint 'funny bone' hit.. Left foot was fine. Not an easy run by any means, was planning to try another one on Thursday or Friday but not feeling too enthusiastic right now! Wore K2's
Road - Bute Park - 7 miles - 20120620 Bute park 7 miles	20 Jun 12 12:12	51:40	7.311	8.49	7:04	166	173	6:49	111	6:49 6:59 6:57 7:03 7:10 7:10 7:18 7:12	Saucony Kinvara 2 (red)	Was going to have a full week off as a decent rest (last 5 weeks averaged 10 miles per week) as my ankles/legs were getting a little sore, especially after my 8 mile run last Tuesday (2 miles of which was off road and pretty steep), and Saturdays ride had left my right knee quite tender when bending after not moving for a while, but Dan didnt need moving about at lunch today so I set off for a run with no particular plan. Started off fast so thought I'd do 4 milesish, but after 3 miles all under 7 mins I starting thinking about a 10k pb... I reckon half todays run was off pavement - mostly mown grass (football picthes) and park gravel paths, with maybe a mile on (mostly dry) mud trail - so not a typical road run, more 50/50 road / 'trail', which must have slowed me down a bit. - is a 6:45 min/mile 10k (42 mins) in reach? Wore K2's - by far the longest run with these (previous probably being 5km runs) and after the run both feet/ankles (but especially the left one) are sore - not walking 100% right... not sure if its the shoes, the off-road trails, the speed, or a mix of all. My right knee wasnt painful at all while running. Possibly 20 degrees, and sunny, so sweated a lot, with a hint of sore nipples after the run.
Road - Bute Park - 5k - 20120531 5k plus	31 May 12 13:10	25:42	3.730	8.71	6:53	164	171	6:44	54	6:52 6:44 7:01 6:57	Nike Vomero+ 5	The plan was 1 mile at 7min/mile pace, try a fast mile (hoping for 6min/mile) then finish at 7min/mile. First mile was fine, but the fast mile just wasn't fast. The hr plot clearly shows increased effort for that mile but the speed only increased a little. Otherwise a fine run, tough, sweaty, but no pain or soreness during or afterwards.
Road - Bute Park - 3 miles - 20120419 3 miles	19 Apr 12 12:13	23:05	3.260	8.47	7:05	164	170	7:06	43	7:08 7:10 7:06 6:30	Saucony Kinvara 2 (red)	K2's. Just 4 days after my first marathon I felt like going for a run. My aches and pains had all gone (apart from sore toes) so I went for a run in Bute park, with no real plan. I felt good so ran quickly and put up a pretty quick time. After the run no pain, no aches, no sore feet or anything! Next target no is 5km in < 20 minutes...
Road - Bute Park - 2 miles - 20111114 2 miles	14 Nov 11 12:10	19:04	2.514	7.91	7:35	156	173	7:28	37	7:43 7:28 7:34	Nike Vomero+ 5	Finally no problems with feet - we're back on!
Road - Bute Park - 1 mile - 20111110 1 mile	11 Nov 11 11:59	09:30	1.293	8.17	7:21	160	177	7:26	18	7:26 7:02	Nike Vomero+ 5	just a short one to cjeck my left foot isnt still sore - seems ok but I can feel something not quite right
Road - Bute Park - 1 mile - 20111111 1 mile	10 Nov 11 12:13	09:59	1.294	7.78	7:43	154	162	7:48	18	7:48 7:26	Nike Vomero+ 5	Left foot is definately getting better, but not 100% yet
Road - Bute Park - 1 mile - 20111107 1 mile	07 Nov 11 12:07	08:36	1.059	7.39	8:07	151	189	8:24	18	8:24 8:19	Nike Vomero+ 5	Now my left foot is still sore (on the outside edge, and moving around to the ankle) I didnt want to run 4 miles home and risk making it worse, so after moving Dan around I did a quick 1 miler in the park to see how the foot was - it still hurts! I could run 4 miles on it but I'd be out for a week+ then, so I'll try another mile in a few days... (Not sure why the hr shoots up at the end, there is a slight hill at the end but nothing that should have caused that)
Road - Bute Park - 4 miles - 20111024 4 miles	24 Oct 11 12:12	30:43	4.063	7.94	7:34	168	175	7:22	60	7:22 7:29 7:38 7:44 8:53	Saucony Kinvara 2 (red)	After having had sore feet since my 6.6 miler over a week a go, and only done one 4 mile run home last Thursday, my feet were feeling better. The left one was barely hurting (ankle) while the right felt a bit sore but nothing to worry about, so I set off and just ran at a good pace. High average hr suggests I was pushing it, and I got a good time (second fastest 4 mile yet) in return, but feet are very sore again now after the run. The left is the least bad, the ankle pain didnt come back, its just the whole foot thats sore, while the right is as bad as ever - top-of-foot-pain is noticable even while sitting down. Walking is painful...
Road - Bute Park - 6 miles - 20111014 6 miles	14 Oct 11 12:13	51:45	6.656	7.72	7:46	160	167	7:42	12	7:46 7:52 7:42 7:49 7:47 7:45 7:42	Nike Vomero+ 5	First '10k' distance run - very pleased with the pace. I planned to try to run @ 8:00 min/mile, but it turned out a bit quicker than that, without having to really try, just plodded around (determined though). Ran the extra 0.5 mile or so to make it a 'half-a-half marathon...'. My 10k time @ 7:44 pace was approx 48:05. Worringly my feet were still sore from Monday/Tuesday commutes but not too bad. They just ached all the way round. Quite sore to walk now after the run. Temp was about 15c and I didnt really overheat.
Road - Bute Park - 3 miles - 20110901 3 miles	01 Sep 11 13:15	28:06	3.329	7.11	8:26	155	179	6:42	76	8:43 6:42 9:26 9:49	Nike Vomero+ 5	Decided to try a 'fast mile', so to warm up did 1 mile @ 150hr, then ran 1 mile as fast as I could, then finished with a mile @ 150hr. The first mile was really very slow, the fast mile is the fastest I've ever done @ 6:42 but I'm a little dissapointed with that as it was very hard to keep the pace up for the full mile, breathing very hard and pouring with sweat, and its not so much faster than my previous best (7:01) and that was during a run where I did 2 miles at 7:03 average and the 3rd mile brought the average up to 7:11 (avg hr was 165 though, compared to 155 today). Todays avg pace of 8:26 is very slow, but thats down to me keeping my avg hr at 150, which after the fast mile meant going barely faster than walking pace.
Road - Bute Park - 5 miles - 20110830 5 miles	30 Aug 11 13:10	39:50	5.048	7.60	7:53	159	168	7:48	12	7:56 7:48 7:59 7:54 7:51 7:26	Nike Vomero+ 5	First 5 miler... no problems. I ran at a comfortable pace, not fast but not slow, and just kept plodding away. Nothing hurt before, during or even a day after the run so definate progress now.
Road - Bute Park - 3 miles - 20110825 3 miles	25 Aug 11 13:26	26:21	3.045	6.93	8:39	150	160	8:16	101	8:16 8:49 8:51 9:46	Nike Vomero+ 5	I've got a big ride at Coniston on Saturday, so thought I'd do a nice eay couple of miles today so I didnt overdo or hurt anything. I decided to try to keep my heart rate at or below 150, which was surprisingly hard, had to 'run' really quite slowly... Got the average for the run to exactly 150 which is great. No pain, no probs. Slowest pace ever, but also lowest hr, which is what I set out to achieve. - Mad for the next one now!
Road - Bute Park - 3 miles - 20110823 3 miles	23 Aug 11 13:27	22:05	3.073	8.35	7:11	165	175	7:01	73	7:04 7:01 7:27 7:36	Nike Vomero+ 5	After nearly a week with no running I set off intending to do an easy 2 miles... but I felt good and after a few minutes my pace was well under 7:30, so I thought I'd give it a go and see if I could keep the pace up. The first mile was relatively easy, and at 7:04 was very fast, but the second mile was really beginning to get hard (heavy breathing). 7:01 is a very fast time for me, (7:21 being my previous best) and the average for the two miles was 7:03, easily 20 seconds a mile faster than my previous best average for that distance. Had to slow down after 2 miles though, but rather than walk I kept running and after half a mile (when I'd recovered a little) I picked the pace back up, for a very decent average for the 3 miles. Twinges in my right knee at the start but nothing else. No foot pain at all. A good run
Road - Bute Park - 3 miles - 20110817 3.0 miles	17 Aug 11 13:17	22:43	3.028	8.00	7:30	163	174	7:25	7	7:31 7:25 7:34 7:13	Nike Vomero+ 5	After a few days off to try to left my left foot get better (it was still sore before the run, but I can walk nearly normally) I was itching for a run... was going to take it easy and maybe do 2 or 3 miles, but ended up doing a fast run, and trying a little 'fartlek'... At 0.5, 1.5 and 2.5 miles I ran literally as fast as I could for 100 paces (so perhaps 0.1 of a mile?). Doesnt sound like much but it was very hard, and after the 100 paces I was battered with a very high heart rate which took a fair while to retrun to normal for my normal running pace. Left foot was mostly ok during the run, just the odd twinge. No other twinges at all really.
Road - Bute Park - 2 miles - 20110812 2 miles	12 Aug 11 13:09	17:17	2.033	7.06	8:30	151	156	8:22	69	8:22 8:35 10:18	Nike Vomero+ 5	(didnt run yesterday as it was chucking down, and I thought an extra day might help my sore foot and knee). Only did 2 miles today as my left foot (top of) and right knee were both really quite sore - maybe I overdid my record run on Monday? Didnt feel well at all really during the run so cut it short. Nice low hr, but very slow - not a good run at all!
Road - Bute Park - 4 miles - 20110808 4 miles	08 Aug 11 13:07	30:42	4.125	8.06	7:27	167	174	7:20	316	7:28 7:30 7:27 7:20 7:29	Saucony Kinvara 2 (red)	Another 'fastest' run. Felt good (hard but not too hard considering the pace and average hr). Tiny twinges in both knees and my left foot while running, but no pain as such. Achieved my goal set on 11th July to do a 4 mile run in 30 mins.... whats next?
Road - Bute Park - 4 miles - 20110804 4 miles	04 Aug 11 13:06	31:37	4.273	8.11	7:24	165	174	7:10	150	7:31 7:28 7:10 7:25 7:29	Saucony Kinvara 2 (red)	Fastest run so far! Tough, but not terrible. Slight twinges from left knee but other than that no issues. The following day the knee is fine. Top of left foot (just infront of where it joins the leg at the front) is tender to touch, but doesnt really hurt when walking... (note that I pressed the wrong button on the gps as I started running and stopped it, rather than starting a new lap, and didnt notice for about half a mile, hence the missing heart rates and speeds at the start. I copied the locations from the previous run to get an accurate distance)
Road - Bute Park - 4 miles - 20110801 4 miles	01 Aug 11 13:11	34:13	4.228	7.41	8:06	152	159	7:41	160	8:23 8:05 7:41 8:11 8:14	Saucony Kinvara 2 (red)	(gps has gone wrong again, this run was exactly the same course as the previous runs, so the true pace & speed are slower as the true distance is less...). An easy run after missing Thursdays run due to a sore knee. Had twinges in left knee and foot but nowhere else. Incredibly humid and warm though, very uncomfortable!
Road - Bute Park - 4 miles - 20110725 4 miles	25 Jul 11 13:11	32:46	4.195	7.68	7:49	166	174	7:39	149	7:53 7:45 7:39 7:57 7:50	Saucony Kinvara 2 (red)	Another tough run, but reasonably quick so understandable (nothing like as tough as the previous run). Right knee hurt a little while running, but is OK two days later. Its now my left knee which is hurting! (this is getting silly!). It was fine during the run, but the next day it hurt, and still does on Wednesday (my heels are absolutely fine now, no pain at all). I've got a mtb ride on Saturday and as my left knee hurts when I do a bunny hop on the bike I'll skip Thursdays run so I'm tip-top for Saturday.
Road - Bute Park - 4 miles - 20110721 4 miles	21 Jul 11 13:08	34:19	4.219	7.38	8:08	159	167	7:52	130	8:22 8:19 8:05 7:52 7:43	Saucony Kinvara 2 (red)	I intended this to be a slow run when I set off, but I didnt expect my right knee to hurt every single stride! This was probably my hardest run so far, I even thought about stopping and walking but kept plodding away, often dragging my feet I was being that sloppy. My feet hurt, my legs hurt, my left knee was really quite sore, and I got a sharpish chest pain around the 1 mile mark but that only lasted a few minutes. Really not a good run - perhaps I shouldn't have run at all? We'll see how the next one goes... My right knee is now the sore bit, its sensitive to touch around the front inside and lower down... strange!
Road - Bute Park - 4 miles - 20110718 4 miles	18 Jul 11 13:03	31:54	4.144	7.79	7:42	166	174	7:27	131	7:43 7:44 7:53 7:27 7:45	Saucony Kinvara 2 (red)	My left leg semed to have healed itself well over the weekend, no pain when walking from the foot, knee or ankle. The knee twinged as I set off but was OK. I set off at quite a fast pace but was struggling to maintain it by the third mile. I had a slight stitch on the left side for the 3rd mile too, discomfort more than pain but luckily it went away. At mile 3 I decided to try to go a bit faster (been reading abuot 'fartlek' which seems to describe the peaks and troughs of physical activity while mtbing very well) - it was hard! I started breathing very heavily, but was going quicker than I've ever run before (feet, especially left foot, slapping down on the ground, with a bit of discomfort at the top of the foot just where it joins the leg). The stats for the last mile show I ran it at a pace of 7:30! Thats the fastest I've ever ran, at the end of my longest run - good stuff, definate progress. But the next run will show if its maintainable... Update: The next day after this run both knees are quite sore when I walk, more so the right one this time! Ankles are fine, its just the knees now. Still hurting on Wednesday too (even hurts a little when cycling, which has never happened before)
Road - Bute Park - 4 miles - 20110714 4 miles	14 Jul 11 13:07	32:22	4.101	7.60	7:54	163	170	7:42	7960	7:55 7:42 7:58 7:53 8:52	Saucony Kinvara 2 (red)	A tough run, but good speed for the distance. Legs were fine during the run, no pain, but after an hour back at my desk my left knee and foot are quite sore to walk on... Right leg is fine, and both ankles are fine too.
Road - Bute Park - 4 miles - 20110711 4 miles	11 Jul 11 13:07	34:31	4.081	7.09	8:27	155	162	8:22	12381	8:22 8:24 8:30 8:23 10:42	Saucony Kinvara 2 (red)	After skipping last Thursdays 3 mile run (see comment on 20110704 3.0 miles.gpx) my left leg certainly wasnt fixed but wasnt so painful today so I thought I'd give it a go. I set off very gently, intending to try to do 4 miles but ready to give up if my leg hurt too much, but it was fine. It was sore (the left knee) but not nearly sore enough to make me stop, so I just plodded away nice and gently. Breathing was very easy, nothing like the previous two runs (where admittedly I was easily breaking 8min/mile) and my avg hearth rate shows it was an easy run. Slow, but not too much slower than when I started running 9 weeks ago. It really was the easiest run I've done, even though it was the furthest. Ankles were not sore at all during the run, but the left ankle is huting now an hour later. Target now is to get the time for 4 miles down to 30 mins = 7:30 min/mile! We'll see...
Road - Bute Park - 3 miles - 20110704 3.0 miles	04 Jul 11 13:07	23:45	3.042	7.69	7:48	161	173	7:45	110	7:45 7:49 7:52 7:39	Nike Vomero+ 5	No pain, no probs, just hard work after the weekend mountain biking, and bloody hot weather too! Update: I cycled home on Monday evening as normal and noticed no pain or problems at all. On Tuesday morning though, getting out of bed I noticed my left leg was sore, around the knee and behind the calf (not the same niggly pain I'd previously felt specifically in the knee itself). For the rest of the week whenever I got up from a chair my left leg was really quite sore. A few paces and it subdued, but I walked around Bute park each lunchtime for the rest of the week and there is a definate pain when walking, on every swing of the left leg. I decided not to run on Thursday to try to let it fix itsself... How did it get sore? Why didnt it hurt on Monday's run?! Wierd!
Road - Bute Park - 3 miles - 20110630 3.0 miles	30 Jun 11 13:07	23:25	3.035	7.78	7:43	167	173	7:41	10	7:43 7:41 7:44 8:00	Nike Vomero+ 5	Another tough but fast run, similar to last Thursday (though not quite as hard I'd say). No problems with ankles, knees or anything. No hint of a stitch at any point either (seem to remember a slight hint near the end for the last two runs maybe).
Road - Bute Park - 3 miles - 20110627 3.0 miles	27 Jun 11 13:08	24:07	3.038	7.56	7:56	160	175	7:42	75	8:04 7:59 7:42 10:10	Nike Vomero+ 5	Much easier run than the last, reflected in the average hr and the slower time, but still a good time! No knee issue at all, left ankle was fine too. The right ankle started hurting towards the end of the run and afterwards is aching, but nothing like a few weeks ago. I can walk normally on the left leg and nearly normal on the right, the afternoon after the run.
Road - Bute Park - 3 miles - 20110623 3.0 miles	23 Jun 11 13:05	23:30	2.987	7.63	7:52	168	176	7:46	6	7:53 7:46 7:56	Nike Vomero+ 5	Left knee was twinging when I set off but that soon went away. My right ankle was noticably sore all the way round, but the left was OK (I could feel it, but it wasnt sore as such). After the first mile my time was 7:55 so I knew it was a fast one, the second mile was even quicker and I started suspecting the gps was out again, but in the end it was my fastest ever time. Tough though, very heavy breathing and sweating like crazy. (Went for a longer walk after the run to cool down more too) At work afterwards my right ankle has tightened up and is quite sore when walking again - so much for progress...
Road - Bute Park - 3 miles - 20110620 3.0 miles	20 Jun 11 13:12	24:38	3.052	7.43	8:04	161	167	7:56	72	8:09 7:56 8:09 7:48	Nike Vomero+ 5	Nothing sore before the run, ankles (and left knee) were fine during the run, and I could walk almost normally at work after the run - progress!
Road - Bute Park - 3 miles - 20110616 3.0 miles	16 Jun 11 13:11	25:13	3.106	7.39	8:07	161	169	7:58	101	8:07 8:14 7:58 8:31	Nike Vomero+ 5	Ankles/achilee weren't really sore for the start of the run, but did start hurting half way round or so, so perhaps they're getting used to it? My left knee was twinging when I started but that faded after the first mile. Note that the gps trace for this run is a bit off, especially the leg back down after turning left after the Black weir bridge crossing. The previous days run was identical and the gps trace seems much more accurate, so I disregarded the 3.12 miles distance from this run and manually updated the stats file to use the distance from the previous run.
Road - Bute Park - 3 miles - 20110613 3.0 miles	13 Jun 11 13:11	24:38	3.011	7.33	8:11	163	170	8:02	124	8:02 8:17 8:13 8:29	Nike Vomero+ 5	Increased my distance from 2.66 miles to 3.0 miles after running two 3.2 mile road runs while camping near St David's last week. Intend to do 10 runs of this (2 * 5 weeks) and then increase distance again). High average hr for the run, but good pace too (quickest so far) The next day and until the next run on Thursday my right ankle/achilees was sore, and had twinges in my left knee too!
Road - Bute Park - 2 miles - 20110603 Bute Park	03 Jun 11 13:07	22:42	2.650	7.00	8:34	165	175	8:24	77	8:47 8:24 8:30	Nike Vomero+ 5	Both achilles heels sore from the previous run, now very sore! Pretty consistent time compared to previous run though (despite it feeling very slow when I started due to sore ankles). I haven't had a stitch for years but was just beginning to get one for the last 100 meters of today's run, not sure why...
Road - Bute Park - 2 miles - 20110531 Bute Park	31 May 11 13:13	22:47	2.653	6.99	8:35	162	169	8:25	8	8:42 8:25 8:40	Nike Vomero+ 5	Ankles were fine, just the achillees tendon in both legs felt sre, especially at the end of the run
Road - Bute Park - 2 miles - 20110518 Bute Park	18 May 11 13:08	22:29	2.687	7.17	8:22	160	172	8:17	71	8:17 8:32 8:15	Nike Vomero+ 5	Ankles hurt as soon as I started this run, and afterwards my right ankle hurt for nearly two weeks, hence the time gap before my next run
Road - Bute Park - 2 miles - 20110516 Bute Park	16 May 11 13:15	21:43	2.665	7.36	8:09	162	171	8:03	4	8:17 8:03 8:06	Nike Vomero+ 5
Road - Bute Park - 2 miles - 20110512 Bute Park	12 May 11 13:08	22:10	2.657	7.19	8:21	160	169	8:15	7	8:15 8:21 8:27	Nike Vomero+ 5	First run wearing new Nike Vomero shoes - very comfy, soft, and quiet compared to the ones I wore on my first run
Road - Bute Park - 2 miles - 20110510 Bute Park	10 May 11 13:23	22:42	2.703	7.14	8:24	167	176	8:11	9	8:11 8:24 8:43	Other	First run of any distance for over 10 years (last run was in 1999, I did the Chase corporate challenge 3.5 miles, took 34 minutes). Legs were very sore after this run and the next day too
Totals (504 runs)		11 days, 9:32:00	2240.81	8.19	7:19	147

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