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| Location | Date/Time of run | Run duration (mm:ss) | Run distance (miles) | Average Speed (mph) | Average Pace (m:ss/mile) | Average Heart Rate | Max Heart Rate | Fastest Mile (m:ss) | Elevation gain (m) | Map | Each Mile (m:ss) | Shoes | Comment |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Road - Park Runs - Isle of Man - 20190810 Isle of Man park run | 10 Aug 19 09:00 | 20:45 | 3.139 | 9.08 | 6:37 | 153 | 174 | 6:15 | 95 |  |
6:15 6:31 7:02 6:45 | Trailroc 245 | |
| Road - Races - Duathlon - 20190414 Cosmeston - run 2 | 14 Apr 19 08:23 | 09:54 | 1.506 | 9.13 | 6:34 | 157 | 162 | 6:41 | 0 | |
6:41 6:21 | Trailroc 245 | |
| Road - Races - Duathlon - 20190414 Cosmeston - run 1 | 14 Apr 19 07:30 | 18:23 | 2.913 | 9.51 | 6:19 | 163 | 170 | 6:06 | 0 | |
6:06 6:28 6:23 | Trailroc 245 | |
| Road - Park Runs - Cardiff - 20190413 Cardiff park run (alt alt course) | 13 Apr 19 09:14 | 19:29 | 3.132 | 9.64 | 6:13 | 158 | 165 | 6:07 | 0 | |
6:07 6:07 6:26 6:10 | Trailroc 245 | |
| Road - Park Runs - Fell Foot - 20190302 Fell Foot park run | 02 Mar 19 09:03 | 20:06 | 2.990 | 8.93 | 6:43 | 158 | 168 | 6:40 | 118 | |
6:40 6:52 6:38 | Trailroc 245 | |
| Road - Park Runs - Bournemouth - 20181229 Bournemouth park run | 29 Dec 18 09:01 | 19:35 | 3.103 | 9.51 | 6:19 | 164 | 171 | 6:07 | 47 | |
6:07 6:22 6:29 6:07 | Trailroc 245 | |
| Road - Races - Triathlon - 20180923 Sandman tri - run | 23 Sep 18 11:39 | 42:18 | 5.991 | 8.50 | 7:04 | 161 | 169 | 6:39 | 3779 | |
6:51 6:39 7:14 7:20 6:51 7:28 | Trailroc 245 | |
| Road - Park Runs - Nant y Pandy - 20180922 Nant y Pandy park run | 22 Sep 18 08:58 | 20:02 | 3.069 | 9.19 | 6:32 | 162 | 172 | 6:25 | 96 | |
6:25 6:30 6:40 6:30 | Trailroc 245 | |
| Road - Races - 20180408 Kymin Dash | 08 Apr 18 11:00 | 48:45 | 6.937 | 8.54 | 7:02 | 164 | 173 | 6:09 | 287 | |
9:22 7:11 6:46 6:26 6:09 6:49 6:25 | Trailroc 245 | Starts with a 1.5 mile tarmc climb, then mostly downhill or flat, on mud / forest roads, final bit is flat and fast. 20th out of 295. Hard but will do again |
| Road - Devon - 20170819 Hope Cove beach | 19 Aug 17 20:52 | 07:40 | 1.025 | 8.02 | 7:29 | 134 | 143 | 7:28 | 5 | |
7:28 7:45 | Trailroc 245 | |
| Road - Devon - 20170814 Ilton Farm loop | 14 Aug 17 19:22 | 18:38 | 2.526 | 8.13 | 7:23 | 137 | 161 | 7:11 | 123 | |
7:22 7:11 7:46 | Trailroc 245 | Hilly! and sore left hip after yesterdays triathlon |
| Road - Maldon - 20170802_072155 | 02 Aug 17 08:21 | 07:40 | 1.091 | 8.54 | 7:02 | 147 | 155 | 7:03 | 10 | |
7:03 6:46 | Trailroc 245 | Daily mile, after driving to Maldon |
| Road - Park Runs - Bournemouth - 20150101 Bournemouth park run | 01 Jan 15 09:02 | 19:54 | 3.057 | 9.22 | 6:31 | 168 | 176 | 6:19 | 70 | |
6:19 6:31 6:44 5:57 | Trailroc 245 | Just an average run... but Charlotte did it too so I went back and ran with her to the end |
| Totals (13 runs) | 4:33:09 | 40.48 | 8.89 | 6:45 | 156 |
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