Difference between revisions of "Galloway-Include"

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(Created page with "{| class="wikitable" ! ! colspan="4"|Race ! colspan="4"|Training (+2 minutes) ! colspan="4"|Training (+20%) |- | Marathon Time | Marathon Pace | Run Pace | Run Time |...")
 
User:Fellrnr (User talk:Fellrnr | contribs)
 
(One intermediate revision by the same user not shown)
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{| class="wikitable"  
 
{| class="wikitable"  
−
!  
+
! style="background-color: #DDD9C4;" |Plan
−
!   colspan="4"|Race
+
! style="background-color: #DDD9C4;" |name
−
!   colspan="4"|Training (+2 minutes)
+
! style="background-color: #DDD9C4;" |# Runs 16+
−
!   colspan="4"|Training (+20%)
+
! style="background-color: #DDD9C4;" |# Runs 20+
 +
! style="background-color: #DDD9C4;" |Total Miles Over 16
 +
! style="background-color: #DDD9C4;" |Starting Mileage
 +
! style="background-color: #DDD9C4;" |Weeks To 16
 +
! style="background-color: #DDD9C4;" |Weeks 16 To Max
 +
! style="background-color: #DDD9C4;" |16 To Race
 +
! style="background-color: #DDD9C4;" |Max To Race
 +
! style="background-color: #DDD9C4;" |Initial Ramp (First To 16)
 +
! style="background-color: #DDD9C4;" |Core Ramp (16 To Max)
 +
! style="background-color: #DDD9C4;" |Overall Ramp (first to max)
 
|-
 
|-
−
| Marathon Time
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| Marathon Pace
+
| style="background-color: #E4DFEC;" |Beginner
−
| Run Pace
+
| style="background-color: #FCB379;" |4
−
| Run Time
+
| style="background-color: #F0E784;" |3
−
| Walk Time
+
| style="background-color: #F7E984;" |22
−
| Training Pace
+
| style="background-color: #97CD7E;" |3
−
| Run Pace
+
| style="background-color: #CCDD82;" |14
−
| Run Time
+
| style="background-color: #FEDC81;" |8
−
| Walk Time
+
| style="background-color: #EBE683;" |11
−
| Training Pace
+
| style="background-color: #FA9473;" |3
−
| Run Pace
+
| style="background-color: #E4DFEC;" |0.60
−
| Run Time
+
| style="background-color: #E4DFEC;" |0.52
−
| Walk Time
+
| style="background-color: #E4DFEC;" |0.51
 
|-
 
|-
−
| 2:10:10
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 4:57
+
| style="background-color: #E4DFEC;" |To Finish
−
| 4:34
+
| style="background-color: #FCB379;" |4  
−
| 4:27
+
| style="background-color: #F0E784;" |3
−
| 30
+
| style="background-color: #F7E984;" |22
−
| 6:57
+
| style="background-color: #97CD7E;" |3
−
| 6:37
+
| style="background-color: #CCDD82;" |14
−
| 6:27
+
| style="background-color: #FEDC81;" |8
−
| 30
+
| style="background-color: #EBE683;" |11
−
| 5:57
+
| style="background-color: #FA9473;" |3
−
| 5:35
+
| style="background-color: #E4DFEC;" |0.66
−
| 5:27
+
| style="background-color: #E4DFEC;" |0.47
−
| 30
+
| style="background-color: #E4DFEC;" |0.53
 
|-
 
|-
−
| 2:15:15
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 5:09
+
| style="background-color: #E4DFEC;" |Fat Burning
−
| 4:46
+
| style="background-color: #FCB379;" |4
−
| 4:39
+
| style="background-color: #F0E784;" |3
−
| 30
+
| style="background-color: #F7E984;" |22
−
| 7:09
+
| style="background-color: #97CD7E;" |3
−
| 6:37
+
| style="background-color: #CCDD82;" |14
−
| 4:00
+
| style="background-color: #FEDC81;" |8
−
| 30
+
| style="background-color: #EBE683;" |11
−
| 6:10
+
| style="background-color: #FA9473;" |3
−
| 5:50
+
| style="background-color: #E4DFEC;" |0.58
−
| 5:40
+
| style="background-color: #E4DFEC;" |0.53
−
| 30
+
| style="background-color: #E4DFEC;" |0.49
 
|-
 
|-
−
| 2:20:20
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 5:20
+
| style="background-color: #E4DFEC;" |Goal 4:40
−
| 4:57
+
| style="background-color: #FDC57C;" |5  
−
| 4:50
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #DBE182;" |34
−
| 7:20
+
| style="background-color: #FFDB81;" |7
−
| 6:48
+
| style="background-color: #EBE683;" |11
−
| 4:00
+
| style="background-color: #EBE683;" |11
−
| 30
+
| style="background-color: #CCDD82;" |14
−
| 6:24
+
| style="background-color: #FA9473;" |3
−
| 6:04
+
| style="background-color: #E4DFEC;" |0.51
−
| 5:54
+
| style="background-color: #E4DFEC;" |0.54  
−
| 30
+
| style="background-color: #E4DFEC;" |0.44
 
|-
 
|-
−
| 2:25:25
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 5:32
+
| style="background-color: #E4DFEC;" |Goal 4:20
−
| 5:10
+
| style="background-color: #FDC57C;" |5  
−
| 5:02
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #DBE182;" |34
−
| 7:32
+
| style="background-color: #FFDB81;" |7
−
| 6:59
+
| style="background-color: #EBE683;" |11
−
| 4:00
+
| style="background-color: #EBE683;" |11
−
| 30
+
| style="background-color: #CCDD82;" |14
−
| 6:38
+
| style="background-color: #FA9473;" |3
−
| 6:18
+
| style="background-color: #E4DFEC;" |0.51
−
| 6:08
+
| style="background-color: #E4DFEC;" |0.54
−
| 30
+
| style="background-color: #E4DFEC;" |0.44
 
|-
 
|-
−
| 2:30:30
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 5:43
+
| style="background-color: #E4DFEC;" |Goal 4:00
−
| 5:21
+
| style="background-color: #FDC57C;" |5  
−
| 5:13
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #DBE182;" |34
−
| 7:43
+
| style="background-color: #FFDB81;" |7
−
| 7:10
+
| style="background-color: #EBE683;" |11
−
| 4:00
+
| style="background-color: #EBE683;" |11
−
| 30
+
| style="background-color: #CCDD82;" |14
−
| 6:52
+
| style="background-color: #FA9473;" |3
−
| 6:32
+
| style="background-color: #E4DFEC;" |0.51
−
| 6:22
+
| style="background-color: #E4DFEC;" |0.54
−
| 30
+
| style="background-color: #E4DFEC;" |0.44
 
|-
 
|-
−
| 2:35:35
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 5:54
+
| style="background-color: #E4DFEC;" |Goal 3:45
−
| 5:32
+
| style="background-color: #FDC57C;" |5  
−
| 5:24
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #D9E082;" |35
−
| 7:54
+
| style="background-color: #FFDB81;" |7
−
| 7:21
+
| style="background-color: #EBE683;" |11
−
| 4:00
+
| style="background-color: #EBE683;" |11
−
| 30
+
| style="background-color: #CCDD82;" |14
−
| 7:05
+
| style="background-color: #FA9473;" |3
−
| 6:34
+
| style="background-color: #E4DFEC;" |0.48
−
| 4:00
+
| style="background-color: #E4DFEC;" |0.57
−
| 30
+
| style="background-color: #E4DFEC;" |0.49
 
|-
 
|-
−
| 2:40:40
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 6:06
+
| style="background-color: #E4DFEC;" |Goal 3:30
−
| 5:45
+
| style="background-color: #FDC57C;" |5
−
| 5:36
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #D9E082;" |35
−
| 8:06
+
| style="background-color: #FFDB81;" |7
−
| 7:02
+
| style="background-color: #EBE683;" |11
−
| 4:00
+
| style="background-color: #EBE683;" |11
−
| 60
+
| style="background-color: #CCDD82;" |14
−
| 7:19
+
| style="background-color: #FA9473;" |3
−
| 6:47
+
| style="background-color: #E4DFEC;" |0.48
−
| 4:00
+
| style="background-color: #E4DFEC;" |0.57
−
| 30
+
| style="background-color: #E4DFEC;" |0.49
 
|-
 
|-
−
| 2:45:45
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 6:17
+
| style="background-color: #E4DFEC;" |Goal 3:15
−
| 5:56
+
| style="background-color: #FDC57C;" |5
−
| 5:47
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #D9E082;" |35
−
| 8:17
+
| style="background-color: #FFDB81;" |7
−
| 7:13
+
| style="background-color: #EBE683;" |11
−
| 4:00
+
| style="background-color: #EBE683;" |11
−
| 60
+
| style="background-color: #CCDD82;" |14
−
| 7:33
+
| style="background-color: #FA9473;" |3
−
| 7:01
+
| style="background-color: #E4DFEC;" |0.48
−
| 4:00
+
| style="background-color: #E4DFEC;" |0.57
−
| 30
+
| style="background-color: #E4DFEC;" |0.49
 
|-
 
|-
−
| 2:50:50
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 6:29
+
| style="background-color: #E4DFEC;" |Goal 2:59
−
| 6:09
+
| style="background-color: #FDC57C;" |5
−
| 5:59
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #D9E082;" |35
−
| 8:29
+
| style="background-color: #FFDB81;" |7
−
| 7:24
+
| style="background-color: #EBE683;" |11
−
| 4:00
+
| style="background-color: #EBE683;" |11
−
| 60
+
| style="background-color: #CCDD82;" |14
−
| 7:47
+
| style="background-color: #FA9473;" |3
−
| 7:13
+
| style="background-color: #E4DFEC;" |0.48
−
| 4:00
+
| style="background-color: #E4DFEC;" |0.57
−
| 30
+
| style="background-color: #E4DFEC;" |0.49
 
|-
 
|-
−
| 2:55:55
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 6:40
+
| style="background-color: #E4DFEC;" |Goal 2:39
−
| 6:20
+
| style="background-color: #FED880;" |6  
−
| 6:10
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #CDDD82;" |40  
−
| 8:40
+
| style="background-color: #FFDB81;" |7  
−
| 7:36
+
| style="background-color: #FFEB84;" |9
−
| 4:00
+
| style="background-color: #D6E082;" |13
−
| 60
+
| style="background-color: #B7D680;" |16
−
| 8:00
+
| style="background-color: #FA9473;" |3
−
| 6:58
+
| style="background-color: #E4DFEC;" |0.63
−
| 4:00
+
| style="background-color: #E4DFEC;" |0.57
−
| 60
+
| style="background-color: #E4DFEC;" |0.51
 
|-
 
|-
−
| style="background-color: #2AD400;" |3:00:00
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| style="background-color: #2AD400;" |6:52
+
| style="background-color: #E4DFEC;" |To Finish
−
| style="background-color: #2AD400;" |6:32
+
| style="background-color: #FED880;" |6  
−
| style="background-color: #2AD400;" |6:22
+
| style="background-color: #E0E383;" |4
−
| style="background-color: #2AD400;" |30
+
| style="background-color: #E4E483;" |30  
−
| style="background-color: #2AD400;" |8:52
+
| style="background-color: #63BE7B;" |2
−
| style="background-color: #2AD400;" |7:47
+
| style="background-color: #B7D680;" |16
−
| style="background-color: #2AD400;" |4:00
+
| style="background-color: #F5E984;" |10
−
| style="background-color: #2AD400;" |60
+
| style="background-color: #D6E082;" |13
−
| style="background-color: #2AD400;" |8:14
+
| style="background-color: #FA9473;" |3
−
| style="background-color: #2AD400;" |7:10
+
| style="background-color: #E4DFEC;" |0.61
−
| style="background-color: #2AD400;" |4:00
+
| style="background-color: #E4DFEC;" |0.82
−
| style="background-color: #2AD400;" |60
+
| style="background-color: #E4DFEC;" |0.64
 
|-
 
|-
−
| 3:05:05
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 7:03
+
| style="background-color: #E4DFEC;" |Goal 4:00
−
| 6:31
+
| style="background-color: #FED880;" |6
−
| 4:00
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #E4E483;" |30  
−
| 9:03
+
| style="background-color: #CBDC81;" |4
−
| 7:39
+
| style="background-color: #A2D07F;" |18
−
| 3:00
+
| style="background-color: #F5E984;" |10
−
| 60
+
| style="background-color: #D6E082;" |13
−
| 8:28
+
| style="background-color: #FA9473;" |3
−
| 7:24
+
| style="background-color: #E4DFEC;" |0.34
−
| 4:00
+
| style="background-color: #E4DFEC;" |0.83
−
| 60
+
| style="background-color: #E4DFEC;" |0.32
 
|-
 
|-
−
| 3:10:10
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 7:15
+
| style="background-color: #E4DFEC;" |Goal 3:30
−
| 6:42
+
| style="background-color: #FED880;" |6
−
| 4:00
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #DBE182;" |34
−
| 9:15
+
| style="background-color: #FFEB84;" |5
−
| 7:50
+
| style="background-color: #A2D07F;" |18
−
| 3:00
+
| style="background-color: #F5E984;" |10
−
| 60
+
| style="background-color: #D6E082;" |13
−
| 8:42
+
| style="background-color: #FA9473;" |3
−
| 7:37
+
| style="background-color: #E4DFEC;" |0.32
−
| 4:00
+
| style="background-color: #E4DFEC;" |1.13
−
| 60
+
| style="background-color: #E4DFEC;" |0.34
 
|-
 
|-
−
| 3:15:15
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 7:26
+
| style="background-color: #E4DFEC;" |Goal 3:20
−
| 6:53
+
| style="background-color: #FED880;" |6
−
| 4:00
+
| style="background-color: #E0E383;" |4
−
| 30
+
| style="background-color: #D9E082;" |35
−
| 9:26
+
| style="background-color: #FFEB84;" |5
−
| 8:01
+
| style="background-color: #A2D07F;" |18
−
| 3:00
+
| style="background-color: #F5E984;" |10
−
| 60
+
| style="background-color: #D6E082;" |13
−
| 8:55
+
| style="background-color: #FA9473;" |3
−
| 7:50
+
| style="background-color: #E4DFEC;" |0.32
−
| 4:00
+
| style="background-color: #E4DFEC;" |1.15
−
| 60
+
| style="background-color: #E4DFEC;" |0.35
 
|-
 
|-
−
| 3:20:20
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 7:38
+
| style="background-color: #E4DFEC;" |Goal 3:10
−
| 7:04
+
| style="background-color: #FFEB84;" |7
−
| 4:00
+
| style="background-color: #D1DE82;" |5
−
| 30
+
| style="background-color: #D4DF82;" |37
−
| 9:38
+
| style="background-color: #FFDB81;" |7
−
| 8:12
+
| style="background-color: #B7D680;" |16
−
| 3:00
+
| style="background-color: #E0E383;" |12  
−
| 60
+
| style="background-color: #C1DA81;" |15
−
| 9:09
+
| style="background-color: #FA9473;" |3
−
| 7:45
+
| style="background-color: #E4DFEC;" |0.25
−
| 3:00
+
| style="background-color: #E4DFEC;" |0.76
−
| 60
+
| style="background-color: #E4DFEC;" |0.28
 
|-
 
|-
−
| 3:25:25
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 7:49
+
| style="background-color: #E4DFEC;" |Goal 2:59
−
| 7:15
+
| style="background-color: #FFEB84;" |7  
−
| 4:00
+
| style="background-color: #D1DE82;" |5
−
| 30
+
| style="background-color: #BFD981;" |46
−
| 9:49
+
| style="background-color: #FED380;" |8
−
| 8:23
+
| style="background-color: #B7D680;" |16
−
| 3:00
+
| style="background-color: #E0E383;" |12
−
| 60
+
| style="background-color: #C1DA81;" |15
−
| 9:23
+
| style="background-color: #FA9473;" |3
−
| 7:58
+
| style="background-color: #E4DFEC;" |0.18
−
| 3:00
+
| style="background-color: #E4DFEC;" |0.85
−
| 60
+
| style="background-color: #E4DFEC;" |0.30
 
|-
 
|-
−
| 3:30:30
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 8:00
+
| style="background-color: #E4DFEC;" |Goal 2:50
−
| 6:58
+
| style="background-color: #FFEB84;" |7
−
| 4:00
+
| style="background-color: #E0E383;" |4
−
| 60
+
| style="background-color: #CADC81;" |41
−
| 10:00
+
| style="background-color: #FECB7E;" |9
−
| 8:20
+
| style="background-color: #B7D680;" |16
−
| 2:30
+
| style="background-color: #E0E383;" |12
−
| 60
+
| style="background-color: #C1DA81;" |15
−
| 9:37
+
| style="background-color: #FA9473;" |3
−
| 8:12
+
| style="background-color: #E4DFEC;" |0.15
−
| 3:00
+
| style="background-color: #E4DFEC;" |0.91
−
| 60
+
| style="background-color: #E4DFEC;" |0.29
 
|-
 
|-
−
| 3:35:35
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 8:12
+
| style="background-color: #E4DFEC;" |Goal 2:38
−
| 7:09
+
| style="background-color: #FFEB84;" |7
−
| 4:00
+
| style="background-color: #D1DE82;" |5
−
| 60
+
| style="background-color: #B3D580;" |51
−
| 10:12
+
| style="background-color: #FECB7E;" |9
−
| 8:31
+
| style="background-color: #B7D680;" |16
−
| 2:30
+
| style="background-color: #E0E383;" |12
−
| 60
+
| style="background-color: #C1DA81;" |15
−
| 9:50
+
| style="background-color: #FA9473;" |3  
−
| 8:25
+
| style="background-color: #E4DFEC;" |0.15
−
| 3:00
+
| style="background-color: #E4DFEC;" |0.87
−
| 60
+
| style="background-color: #E4DFEC;" |0.32
 +
|}
 +
{{:A Comparison of Marathon Training Plans-ColumnNotes}}
 +
{| class="wikitable"
 +
! style="background-color: #DDD9C4;" |Plan
 +
! style="background-color: #DDD9C4;" |name
 +
! style="background-color: #DDD9C4;" |W:32
 +
! style="background-color: #DDD9C4;" |W:31
 +
! style="background-color: #DDD9C4;" |W:30
 +
! style="background-color: #DDD9C4;" |W:29
 +
! style="background-color: #DDD9C4;" |W:28
 +
! style="background-color: #DDD9C4;" |W:27
 +
! style="background-color: #DDD9C4;" |W:26
 +
! style="background-color: #DDD9C4;" |W:25
 +
! style="background-color: #DDD9C4;" |W:24
 +
! style="background-color: #DDD9C4;" |W:23
 +
! style="background-color: #DDD9C4;" |W:22
 +
! style="background-color: #DDD9C4;" |W:21
 +
! style="background-color: #DDD9C4;" |W:20
 +
! style="background-color: #DDD9C4;" |W:19
 +
! style="background-color: #DDD9C4;" |W:18
 +
! style="background-color: #DDD9C4;" |W:17
 +
! style="background-color: #DDD9C4;" |W:16
 +
! style="background-color: #DDD9C4;" |W:15
 +
! style="background-color: #DDD9C4;" |W:14
 +
! style="background-color: #DDD9C4;" |W:13
 +
! style="background-color: #DDD9C4;" |W:12
 +
! style="background-color: #DDD9C4;" |W:11
 +
! style="background-color: #DDD9C4;" |W:10
 +
! style="background-color: #DDD9C4;" |W:9
 +
! style="background-color: #DDD9C4;" |W:8
 +
! style="background-color: #DDD9C4;" |W:7
 +
! style="background-color: #DDD9C4;" |W:6
 +
! style="background-color: #DDD9C4;" |W:5
 +
! style="background-color: #DDD9C4;" |W:4
 +
! style="background-color: #DDD9C4;" |W:3
 +
! style="background-color: #DDD9C4;" |W:2
 +
! style="background-color: #DDD9C4;" |W:1
 
|-
 
|-
−
| 3:40:40
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 8:23
+
| style="background-color: #E4DFEC;" |Beginner
−
| 7:20
+
| style="background-color: #E4DFEC;" | 
−
| 4:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 10:23
+
| style="background-color: #E4DFEC;" | 
−
| 8:44
+
| style="background-color: #E4DFEC;" | 
−
| 2:30
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #87C87D;" |3
−
| 10:04
+
| style="background-color: #99CD7E;" |5
−
| 8:25
+
| style="background-color: #87C87D;" |3
−
| 2:30
+
| style="background-color: #ABD27F;" |6
−
| 60
+
| style="background-color: #BCD780;" |8
 +
| style="background-color: #87C87D;" |3
 +
| style="background-color: #CFDD81;" |9
 +
| style="background-color: #87C87D;" |3
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FA8871;" |<span style='color:#FF0000'>26</span>
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 3:45:45
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 8:35
+
| style="background-color: #E4DFEC;" |To Finish
−
| 7:31
+
| style="background-color: #E4DFEC;" | 
−
| 4:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 10:35
+
| style="background-color: #E4DFEC;" | 
−
| 8:55
+
| style="background-color: #E4DFEC;" | 
−
| 2:30
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #87C87D;" |3
−
| 10:18
+
| style="background-color: #99CD7E;" |5
−
| 8:37
+
| style="background-color: #87C87D;" |3
−
| 2:30
+
| style="background-color: #ABD27F;" |6
−
| 60
+
| style="background-color: #BCD780;" |8
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #CFDD81;" |9
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FA8871;" |<span style='color:#FF0000'>26</span>
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 3:50:50
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 8:46
+
| style="background-color: #E4DFEC;" |Fat Burning
−
| 7:42
+
| style="background-color: #E4DFEC;" | 
−
| 4:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 10:46
+
| style="background-color: #E4DFEC;" | 
−
| 9:06
+
| style="background-color: #E4DFEC;" | 
−
| 2:30
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #87C87D;" |3
−
| 10:32
+
| style="background-color: #99CD7E;" |5
−
| 8:52
+
| style="background-color: #ABD27F;" |6
−
| 2:30
+
| style="background-color: #87C87D;" |3
−
| 60
+
| style="background-color: #BCD780;" |8
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #CFDD81;" |9
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FA8871;" |<span style='color:#FF0000'>26</span>
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 3:55:55
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 8:58
+
| style="background-color: #E4DFEC;" |Goal 4:40
−
| 7:53
+
| style="background-color: #E4DFEC;" | 
−
| 4:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 10:58
+
| style="background-color: #E4DFEC;" | 
−
| 9:17
+
| style="background-color: #E4DFEC;" | 
−
| 2:30
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #B7D67F;" |7
−
| 10:45
+
| style="background-color: #B7D67F;" |7
−
| 9:04
+
| style="background-color: #BCD780;" |8
−
| 2:30
+
| style="background-color: #CFDD81;" |9
−
| 60
+
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FA8871;" |26
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #F9796E;" |<span style='color:#FF0000'>28</span>
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| style="background-color: #2AD400;" |4:00:00
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| style="background-color: #2AD400;" |9:09
+
| style="background-color: #E4DFEC;" |Goal 4:20
−
| style="background-color: #2AD400;" |7:45
+
| style="background-color: #E4DFEC;" | 
−
| style="background-color: #2AD400;" |3:00
+
| style="background-color: #E4DFEC;" | 
−
| style="background-color: #2AD400;" |60
+
| style="background-color: #E4DFEC;" | 
−
| style="background-color: #2AD400;" |11:09
+
| style="background-color: #E4DFEC;" | 
−
| style="background-color: #2AD400;" |9:07
+
| style="background-color: #E4DFEC;" | 
−
| style="background-color: #2AD400;" |2:00
+
| style="background-color: #E4DFEC;" | 
−
| style="background-color: #2AD400;" |60
+
| style="background-color: #B7D67F;" |7
−
| style="background-color: #2AD400;" |10:59
+
| style="background-color: #B7D67F;" |7
−
| style="background-color: #2AD400;" |9:18
+
| style="background-color: #BCD780;" |8
−
| style="background-color: #2AD400;" |2:30
+
| style="background-color: #CFDD81;" |9
−
| style="background-color: #2AD400;" |60
+
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FA8871;" |26
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #F9796E;" |<span style='color:#FF0000'>28</span>
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:05:05
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 9:21
+
| style="background-color: #E4DFEC;" |Goal 4:00
−
| 7:56
+
| style="background-color: #E4DFEC;" | 
−
| 3:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 11:21
+
| style="background-color: #E4DFEC;" | 
−
| 9:20
+
| style="background-color: #E4DFEC;" | 
−
| 2:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #B7D67F;" |7
−
| 11:13
+
| style="background-color: #B7D67F;" |7
−
| 9:12
+
| style="background-color: #BCD780;" |8
−
| 2:00
+
| style="background-color: #CFDD81;" |9
−
| 60
+
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FA8871;" |26
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #F9796E;" |<span style='color:#FF0000'>28</span>
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:10:10
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 9:32
+
| style="background-color: #E4DFEC;" |Goal 3:45
−
| 8:07
+
| style="background-color: #E4DFEC;" | 
−
| 3:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 11:32
+
| style="background-color: #E4DFEC;" | 
−
| 9:31
+
| style="background-color: #E4DFEC;" | 
−
| 2:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #B7D67F;" |7
−
| 11:27
+
| style="background-color: #B7D67F;" |7
−
| 9:26
+
| style="background-color: #BCD780;" |8
−
| 2:00
+
| style="background-color: #CFDD81;" |9
−
| 60
+
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FA8871;" |26
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #F9716D;" |<span style='color:#FF0000'>29</span>
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:15:15
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 9:43
+
| style="background-color: #E4DFEC;" |Goal 3:30
−
| 8:18
+
| style="background-color: #E4DFEC;" | 
−
| 3:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 11:43
+
| style="background-color: #E4DFEC;" | 
−
| 9:42
+
| style="background-color: #E4DFEC;" | 
−
| 2:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #B7D67F;" |7
−
| 11:40
+
| style="background-color: #B7D67F;" |7
−
| 9:39
+
| style="background-color: #BCD780;" |8
−
| 2:00
+
| style="background-color: #CFDD81;" |9
−
| 60
+
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FA8871;" |26
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #F9716D;" |<span style='color:#FF0000'>29</span>
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:20:20
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 9:55
+
| style="background-color: #E4DFEC;" |Goal 3:15
−
| 8:29
+
| style="background-color: #E4DFEC;" | 
−
| 3:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 11:55
+
| style="background-color: #E4DFEC;" | 
−
| 9:55
+
| style="background-color: #E4DFEC;" | 
−
| 2:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #B7D67F;" |7
−
| 11:54
+
| style="background-color: #B7D67F;" |7
−
| 9:53
+
| style="background-color: #BCD780;" |8
−
| 2:00
+
| style="background-color: #CFDD81;" |9
−
| 60
+
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FA8871;" |26
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #F9716D;" |<span style='color:#FF0000'>29</span>
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:25:25
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 10:06
+
| style="background-color: #E4DFEC;" |Goal 2:59
−
| 8:26
+
| style="background-color: #E4DFEC;" | 
−
| 2:30
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 12:06
+
| style="background-color: #E4DFEC;" | 
−
| 8:40
+
| style="background-color: #E4DFEC;" | 
−
| 1:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #B7D67F;" |7
−
| 12:08
+
| style="background-color: #B7D67F;" |7
−
| 8:42
+
| style="background-color: #BCD780;" |8
−
| 1:00
+
| style="background-color: #CFDD81;" |9
−
| 60
+
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFDC82;" |15
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FECD7F;" |<span style='color:#00B050'>17</span>
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FA8871;" |26
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #F9716D;" |<span style='color:#FF0000'>29</span>
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:30:30
+
| style="background-color: #E4DFEC;" |[[Galloway]] You Can Do It
−
| 10:18
+
| style="background-color: #E4DFEC;" |Goal 2:39
−
| 8:37
+
| style="background-color: #E4DFEC;" | 
−
| 2:30
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #E4DFEC;" | 
−
| 12:18
+
| style="background-color: #E4DFEC;" | 
−
| 8:53
+
| style="background-color: #E4DFEC;" | 
−
| 1:00
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #B7D67F;" |7
−
| 12:21
+
| style="background-color: #B7D67F;" |7
−
| 8:56
+
| style="background-color: #BCD780;" |8
−
| 1:00
+
| style="background-color: #CFDD81;" |9
−
| 60
+
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FDC57D;" |18
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FCAE79;" |21
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FB9774;" |24
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FA8070;" |27
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #F8696B;" |<span style='color:#FF0000'>30</span>
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:35:35
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 10:29
+
| style="background-color: #E4DFEC;" |To Finish
−
| 8:48
+
| style="background-color: #E4DFEC;" | 
−
| 2:30
+
| style="background-color: #E4DFEC;" | 
−
| 60
+
| style="background-color: #7BC47C;" |2
−
| 12:29
+
| style="background-color: #87C87D;" |3
−
| 9:04
+
| style="background-color: #93CB7D;" |4
−
| 1:00
+
| style="background-color: #93CB7D;" |4
−
| 60
+
| style="background-color: #9FCF7E;" |5
−
| 12:35
+
| style="background-color: #ABD27F;" |6
−
| 9:10
+
| style="background-color: #B7D67F;" |7
−
| 1:00
+
| style="background-color: #C3D980;" |8
−
| 60
+
| style="background-color: #CFDD81;" |9
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FDC57D;" |18
 +
| style="background-color: #CFDD81;" |9
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #FCA777;" |22
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #FB9774;" |24
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #FA8871;" |<span style='color:#FF0000'>26</span>
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:40:40
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 10:41
+
| style="background-color: #E4DFEC;" |Goal 4:00
−
| 8:59
+
| style="background-color: #93CB7D;" |4
−
| 2:30
+
| style="background-color: #9FCF7E;" |5
−
| 60
+
| style="background-color: #ABD27F;" |6
−
| 12:41
+
| style="background-color: #B7D67F;" |7
−
| 9:17
+
| style="background-color: #C3D980;" |8
−
| 1:00
+
| style="background-color: #CFDD81;" |9
−
| 60
+
| style="background-color: #DBE081;" |10
−
| 12:49
+
| style="background-color: #E7E482;" |11
−
| 9:26
+
| style="background-color: #F3E783;" |12
−
| 1:00
+
| style="background-color: #F3E783;" |12
−
| 60
+
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>
 +
| style="background-color: #7BC47C;" |2
 +
| style="background-color: #FDC57D;" |18
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FCA777;" |22
 +
| style="background-color: #ADD37F;" |6
 +
| style="background-color: #FB9774;" |24
 +
| style="background-color: #ADD37F;" |6
 +
| style="background-color: #FA8871;" |<span style='color:#FF0000'>26</span>
 +
| style="background-color: #ADD37F;" |6
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:45:45
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 10:52
+
| style="background-color: #E4DFEC;" |Goal 3:30
−
| 9:12
+
| style="background-color: #9FCF7E;" |5
−
| 2:30
+
| style="background-color: #ABD27F;" |6
−
| 60
+
| style="background-color: #B7D67F;" |7
−
| 12:52
+
| style="background-color: #C3D980;" |8
−
| 9:29
+
| style="background-color: #CFDD81;" |9
−
| 1:00
+
| style="background-color: #DBE081;" |10
−
| 60
+
| style="background-color: #E7E482;" |11
−
| 13:03
+
| style="background-color: #F3E783;" |12
−
| 9:41
+
| style="background-color: #F3E783;" |12
−
| 0:30
+
| style="background-color: #F3E783;" |12
−
| 30
+
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FFE483;" |14
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>
 +
| style="background-color: #7BC47C;" |2
 +
| style="background-color: #FDC57D;" |18
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FB9073;" |25
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #F9796E;" |<span style='color:#FF0000'>28</span>
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:50:50
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 11:04
+
| style="background-color: #E4DFEC;" |Goal 3:20
−
| 9:03
+
| style="background-color: #91CB7D;" |5
−
| 2:00
+
| style="background-color: #A1D07E;" |6
−
| 60
+
| style="background-color: #B1D47F;" |7
−
| 13:04
+
| style="background-color: #C0D980;" |8
−
| 9:42
+
| style="background-color: #D0DD81;" |9
−
| 0:30
+
| style="background-color: #DFE282;" |10
−
| 30
+
| style="background-color: #EFE683;" |11
−
| 13:16
+
| style="background-color: #FFEB84;" |12
−
| 9:56
+
| style="background-color: #FFEB84;" |12
−
| 0:30
+
| style="background-color: #FFEB84;" |12
−
| 30
+
| style="background-color: #FFEB84;" |12
 +
| style="background-color: #FFEB84;" |12
 +
| style="background-color: #FFEB84;" |12
 +
| style="background-color: #FFEB84;" |12
 +
| style="background-color: #FFEB84;" |12
 +
| style="background-color: #B1D47F;" |7
 +
| style="background-color: #FFDB81;" |14
 +
| style="background-color: #C0D980;" |8
 +
| style="background-color: #FECB7E;" |<span style='color:#00B050'>16</span>
 +
| style="background-color: #63BE7B;" |2
 +
| style="background-color: #FDBB7B;" |18
 +
| style="background-color: #82C77C;" |4
 +
| style="background-color: #FCAA78;" |20
 +
| style="background-color: #A1D07E;" |6
 +
| style="background-color: #FB9273;" |23
 +
| style="background-color: #C0D980;" |8
 +
| style="background-color: #F97A6F;" |26
 +
| style="background-color: #DFE282;" |10
 +
| style="background-color: #F8696B;" |<span style='color:#FF0000'>28</span>
 +
| style="background-color: #FFEB84;" |12
 +
| style="background-color: #FFEB84;" |12
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 4:55:55
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 11:15
+
| style="background-color: #E4DFEC;" |Goal 3:10
−
| 9:14
+
| style="background-color: #B7D67F;" |7
−
| 2:00
+
| style="background-color: #C3D980;" |8
−
| 60
+
| style="background-color: #CFDD81;" |9
−
| 13:15
+
| style="background-color: #DBE081;" |10
−
| 9:55
+
| style="background-color: #E7E482;" |11
−
| 0:30
+
| style="background-color: #F3E783;" |12
−
| 30
+
| style="background-color: #F3E783;" |12
−
| 13:30
+
| style="background-color: #F3E783;" |12
−
| 10:12
+
| style="background-color: #F3E783;" |12
−
| 0:30
+
| style="background-color: #F3E783;" |12
−
| 30
+
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FED580;" |16
 +
| style="background-color: #7BC47C;" |2
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FCA777;" |22
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FB9774;" |24
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #F9796E;" |<span style='color:#FF0000'>28</span>
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| style="background-color: #2AD400;" |5:00:00
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| style="background-color: #2AD400;" |11:27
+
| style="background-color: #E4DFEC;" |Goal 2:59
−
| style="background-color: #2AD400;" |9:26
+
| style="background-color: #C3D980;" |8
−
| style="background-color: #2AD400;" |2:00
+
| style="background-color: #CFDD81;" |9
−
| style="background-color: #2AD400;" |60
+
| style="background-color: #DBE081;" |10
−
| style="background-color: #2AD400;" |13:27
+
| style="background-color: #E7E482;" |11
−
| style="background-color: #2AD400;" |10:07
+
| style="background-color: #F3E783;" |12
−
| style="background-color: #2AD400;" |0:30
+
| style="background-color: #F3E783;" |12
−
| style="background-color: #2AD400;" |30
+
| style="background-color: #F3E783;" |12
−
| style="background-color: #2AD400;" |13:44
+
| style="background-color: #F3E783;" |12
−
| style="background-color: #2AD400;" |10:28
+
| style="background-color: #F3E783;" |12
−
| style="background-color: #2AD400;" |0:30
+
| style="background-color: #F3E783;" |12
−
| style="background-color: #2AD400;" |30
+
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FDC57D;" |18
 +
| style="background-color: #7BC47C;" |2
 +
| style="background-color: #FDB67A;" |20
 +
| style="background-color: #93CB7D;" |4
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #ABD27F;" |6
 +
| style="background-color: #FB9073;" |25
 +
| style="background-color: #C3D980;" |8
 +
| style="background-color: #FA8070;" |27
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #F9716D;" |<span style='color:#FF0000'>29</span>
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 5:05:05
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 11:38
+
| style="background-color: #E4DFEC;" |Goal 2:50
−
| 9:37
+
| style="background-color: #CFDD81;" |9
−
| 2:00
+
| style="background-color: #DBE081;" |10
−
| 60
+
| style="background-color: #E7E482;" |11
−
| 13:38
+
| style="background-color: #F3E783;" |12
−
| 10:20
+
| style="background-color: #F3E783;" |12
−
| 0:30
+
| style="background-color: #F3E783;" |12
−
| 30
+
| style="background-color: #F3E783;" |12
−
| 13:58
+
| style="background-color: #F3E783;" |12
−
| 10:44
+
| style="background-color: #F3E783;" |12
−
| 0:30
+
| style="background-color: #F3E783;" |12
−
| 30
+
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>
 +
| style="background-color: #DBE081;" |10
 +
| style="background-color: #FED580;" |16
 +
| style="background-color: #87C87D;" |3
 +
| style="background-color: #FDBE7C;" |19
 +
| style="background-color: #9FCF7E;" |5
 +
| style="background-color: #FCAE79;" |21
 +
| style="background-color: #B7D67F;" |7
 +
| style="background-color: #FB9F76;" |23
 +
| style="background-color: #CFDD81;" |9
 +
| style="background-color: #F9796E;" |28
 +
| style="background-color: #E7E482;" |11
 +
| style="background-color: #F8696B;" |<span style='color:#FF0000'>30</span>
 +
| style="background-color: #FFEB84;" |13
 +
| style="background-color: #F3E783;" |12
 +
| style="background-color: #E4DFEC;" |race
 
|-
 
|-
−
| 5:10:10
+
| style="background-color: #E4DFEC;" |[[Galloway]]'s Book On Running
−
| 11:49
+
| style="background-color: #E4DFEC;" |Goal 2:38
−
| 9:48
+
| style="background-color: #CFDD81;" |9
−
| 2:00
+
| style="background-color: #DBE081;" |10
−
| 60
+
| style="background-color: #E7E482;" |11
−
| 13:49
+
| style="background-color: #F3E783;" |12
−
| 10:34
+
| style="background-color: #F3E783;" |12
−
| 0:30
+
| style="background-color: #F3E783;" |12
−
| 30
+
| style="background-color: #F3E783;" |12
−
| 14:11
+
| style="background-color: #F3E783;" |12
−
| 9:53
+
| style="background-color: #F3E783;" |12
−
| 0:30
+
| style="background-color: #F3E783;" |12
−
| 45
+
| style="background-color: #F3E783;" |12
−
|-
+
| style="background-color: #F3E783;" |12
−
| 5:15:15
+
| style="background-color: #F3E783;" |12
−
| 12:01
+
| style="background-color: #F3E783;" |12
−
| 8:36
+
| style="background-color: #F3E783;" |12
−
| 1:00
+
| style="background-color: #DBE081;" |10
−
| 60
+
| style="background-color: #FED580;" |<span style='color:#00B050'>16</span>
−
| 14:01
+
| style="background-color: #DBE081;" |10
−
| 9:41
+
| style="background-color: #FDC57D;" |18
−
| 0:30
+
| style="background-color: #87C87D;" |3
−
| 45
+
| style="background-color: #FCAE79;" |21
−
| 14:25
+
| style="background-color: #9FCF7E;" |5
−
| 10:11
+
| style="background-color: #FB9774;" |24
−
| 0:30
+
| style="background-color: #B7D67F;" |7
−
| 45
+
| style="background-color: #FA8871;" |26
−
|-
+
| style="background-color: #CFDD81;" |9
−
| 5:20:20
+
| style="background-color: #F9796E;" |28
−
| 12:12
+
| style="background-color: #E7E482;" |11
−
| 8:47
+
| style="background-color: #F8696B;" |<span style='color:#FF0000'>30</span>
−
| 1:00
+
| style="background-color: #FFEB84;" |13
−
| 60
+
| style="background-color: #F3E783;" |12
−
| 14:12
+
| style="background-color: #E4DFEC;" |race
−
| 9:55
 
−
| 0:30
 
−
| 45
 
−
| 14:39
 
−
| 10:28
 
−
| 0:30
 
−
| 45
 
−
|-
 
−
| 5:25:25
 
−
| 12:24
 
−
| 8:59
 
−
| 1:00
 
−
| 60
 
−
| 14:24
 
−
| 10:09
 
−
| 0:30
 
−
| 45
 
−
| 14:53
 
−
| 10:45
 
−
| 0:30
 
−
| 45
 
−
|-
 
−
| 5:30:30
 
−
| 12:35
 
−
| 9:10
 
−
| 1:00
 
−
| 60
 
−
| 14:35
 
−
| 10:23
 
−
| 0:30
 
−
| 45
 
−
| 15:06
 
−
| 10:09
 
−
| 0:30
 
−
| 60
 
−
|-
 
−
| 5:35:35
 
−
| 12:47
 
−
| 9:23
 
−
| 1:00
 
−
| 60
 
−
| 14:47
 
−
| 10:37
 
−
| 0:30
 
−
| 45
 
−
| 15:20
 
−
| 10:28
 
−
| 0:30
 
−
| 60
 
−
|-
 
−
| 5:40:40
 
−
| 12:58
 
−
| 9:36
 
−
| 1:00
 
−
| 60
 
−
| 14:58
 
−
| 10:52
 
−
| 0:30
 
−
| 45
 
−
| 15:34
 
−
| 10:47
 
−
| 0:30
 
−
| 60
 
−
|-
 
−
| 5:45:45
 
−
| 13:10
 
−
| 9:48
 
−
| 0:30
 
−
| 30
 
−
| 15:10
 
−
| 10:14
 
−
| 0:30
 
−
| 60
 
−
| 15:48
 
−
| 11:08
 
−
| 0:30
 
−
| 60
 
−
|-
 
−
| 5:50:50
 
−
| 13:21
 
−
| 10:01
 
−
| 0:30
 
−
| 30
 
−
| 15:21
 
−
| 10:30
 
−
| 0:30
 
−
| 60
 
−
| 16:01
 
−
| 10:03
 
−
| 0:20
 
−
| 60
 
−
|-
 
−
| 5:55:55
 
−
| 13:32
 
−
| 10:14
 
−
| 0:30
 
−
| 30
 
−
| 15:32
 
−
| 10:45
 
−
| 0:30
 
−
| 60
 
−
| 16:15
 
−
| 10:25
 
−
| 0:20
 
−
| 60
 
−
|-
 
−
| style="background-color: #2AD400;" |6:00:00
 
−
| style="background-color: #2AD400;" |13:44
 
−
| style="background-color: #2AD400;" |10:28
 
−
| style="background-color: #2AD400;" |0:30
 
−
| style="background-color: #2AD400;" |30
 
−
| style="background-color: #2AD400;" |15:44
 
−
| style="background-color: #2AD400;" |11:01
 
−
| style="background-color: #2AD400;" |0:30
 
−
| style="background-color: #2AD400;" |60
 
−
| style="background-color: #2AD400;" |16:29
 
−
| style="background-color: #2AD400;" |10:47
 
−
| style="background-color: #2AD400;" |0:20
 
−
| style="background-color: #2AD400;" |60
 
 
|}
 
|}

Latest revision as of 13:38, 27 November 2015

Plan name # Runs 16+ # Runs 20+ Total Miles Over 16 Starting Mileage Weeks To 16 Weeks 16 To Max 16 To Race Max To Race Initial Ramp (First To 16) Core Ramp (16 To Max) Overall Ramp (first to max)
Galloway You Can Do It Beginner 4 3 22 3 14 8 11 3 0.60 0.52 0.51
Galloway You Can Do It To Finish 4 3 22 3 14 8 11 3 0.66 0.47 0.53
Galloway You Can Do It Fat Burning 4 3 22 3 14 8 11 3 0.58 0.53 0.49
Galloway You Can Do It Goal 4:40 5 4 34 7 11 11 14 3 0.51 0.54 0.44
Galloway You Can Do It Goal 4:20 5 4 34 7 11 11 14 3 0.51 0.54 0.44
Galloway You Can Do It Goal 4:00 5 4 34 7 11 11 14 3 0.51 0.54 0.44
Galloway You Can Do It Goal 3:45 5 4 35 7 11 11 14 3 0.48 0.57 0.49
Galloway You Can Do It Goal 3:30 5 4 35 7 11 11 14 3 0.48 0.57 0.49
Galloway You Can Do It Goal 3:15 5 4 35 7 11 11 14 3 0.48 0.57 0.49
Galloway You Can Do It Goal 2:59 5 4 35 7 11 11 14 3 0.48 0.57 0.49
Galloway You Can Do It Goal 2:39 6 4 40 7 9 13 16 3 0.63 0.57 0.51
Galloway's Book On Running To Finish 6 4 30 2 16 10 13 3 0.61 0.82 0.64
Galloway's Book On Running Goal 4:00 6 4 30 4 18 10 13 3 0.34 0.83 0.32
Galloway's Book On Running Goal 3:30 6 4 34 5 18 10 13 3 0.32 1.13 0.34
Galloway's Book On Running Goal 3:20 6 4 35 5 18 10 13 3 0.32 1.15 0.35
Galloway's Book On Running Goal 3:10 7 5 37 7 16 12 15 3 0.25 0.76 0.28
Galloway's Book On Running Goal 2:59 7 5 46 8 16 12 15 3 0.18 0.85 0.30
Galloway's Book On Running Goal 2:50 7 4 41 9 16 12 15 3 0.15 0.91 0.29
Galloway's Book On Running Goal 2:38 7 5 51 9 16 12 15 3 0.15 0.87 0.32

Notes on the columns

  • # Runs 16+. I consider that the 16 mile mark defines the beginning of "the long run". While this is somewhat arbitrary on my part, I believe that counting the number of long runs that are 16 miles or more is a useful metric. The first run the diesel 16 miles or more is highlighted in green in the weekly section.
  • # Runs 20+. There is some limited evidence that suggests that runs over 20 miles provide important adaptations for marathon running, and help prevent "hitting the wall". This column gives account of the number of runs that of 20 miles or more.
  • Total Miles Over 16. Another way of evaluating a training plan is to look at the number of miles run in excess of 16 miles. For example an 18 mile long run would count as 2 miles in excess of the 16 mile Mark. This metric reveals some dramatic differences between some of the advanced plans.
  • Starting Mileage. This column shows the mileage of the first long run, and may be useful in selecting a plan based on your current fitness.
  • Weeks To 16. This is the number of weeks from the start of the plan to the first 16 mile long run. This section of the training plan I've called the "initial ramp up" that brings a runner from their initial level of fitness to what I consider the threshold of performing long runs.
  • Weeks 16 To Max. This is the number of weeks from the first run of 16 miles or more to the longest run in the plan. If the longest run is repeated more than once, I use the first instance, which is highlighted in red in the weekly section.
  • 16 To Race. The number of weeks from the first run of 16 miles or more to the race itself.
  • Max To Race. The number of weeks from the longest long run to the race itself.
  • Ramps. One key aspect of any marathon training plan is how quickly it increases the mileage. It seems likely that one of the biggest factors behind excessive fatigue and injury from the long run is at this rate of mileage increase. Therefore I have attempted to quantify this rate of increase as a "ramp", which is approximately the number of miles per week the long run is increased by. (For those interested in the details I use the least squares approach to calculate an approximate slope between the two points on the training plan. This approach has some obvious limitations when the training plans have cut back weeks.)
    • Initial Ramp (First To 16). This is the ramp from the first run to the first 16 mile or longer run.
    • Core Ramp (16 To Max).This is the ramp from the first 16 mile or longer run to the longest run.
    • Overall Ramp (first to max). The ramp from the first run to the longest run.
Plan name W:32 W:31 W:30 W:29 W:28 W:27 W:26 W:25 W:24 W:23 W:22 W:21 W:20 W:19 W:18 W:17 W:16 W:15 W:14 W:13 W:12 W:11 W:10 W:9 W:8 W:7 W:6 W:5 W:4 W:3 W:2 W:1
Galloway You Can Do It Beginner             3 5 3 6 8 3 9 3 11 4 13 4 15 4 17 4 20 6 6 23 6 6 26 6 6 race
Galloway You Can Do It To Finish             3 5 3 6 8 4 9 4 11 5 13 5 15 6 17 6 20 6 7 23 6 7 26 6 7 race
Galloway You Can Do It Fat Burning             3 5 6 3 8 4 9 4 11 4 13 4 15 4 17 4 20 5 6 23 6 6 26 6 7 race
Galloway You Can Do It Goal 4:40             7 7 8 9 4 11 5 13 5 15 5 17 4 20 6 6 23 8 6 26 10 6 28 12 7 race
Galloway You Can Do It Goal 4:20             7 7 8 9 4 11 5 13 5 15 5 17 4 20 6 6 23 8 6 26 10 6 28 12 7 race
Galloway You Can Do It Goal 4:00             7 7 8 9 4 11 5 13 5 15 5 17 4 20 6 6 23 8 6 26 10 6 28 12 7 race
Galloway You Can Do It Goal 3:45             7 7 8 9 6 11 6 13 6 15 4 17 6 20 8 7 23 10 7 26 12 7 29 14 7 race
Galloway You Can Do It Goal 3:30             7 7 8 9 6 11 6 13 6 15 4 17 6 20 8 7 23 10 7 26 12 7 29 14 7 race
Galloway You Can Do It Goal 3:15             7 7 8 9 6 11 6 13 6 15 4 17 6 20 8 7 23 10 7 26 12 7 29 14 7 race
Galloway You Can Do It Goal 2:59             7 7 8 9 6 11 6 13 6 15 4 17 6 20 8 7 23 10 7 26 12 7 29 14 7 race
Galloway You Can Do It Goal 2:39             7 7 8 9 6 12 6 14 6 16 4 18 6 21 8 7 24 10 7 27 12 7 30 14 7 race
Galloway's Book On Running To Finish     2 3 4 4 5 6 7 8 9 10 11 6 12 6 14 7 16 8 18 9 20 10 22 11 24 12 26 13 12 race
Galloway's Book On Running Goal 4:00 4 5 6 7 8 9 10 11 12 12 12 12 12 12 12 4 14 6 16 2 18 4 20 6 22 6 24 6 26 6 12 race
Galloway's Book On Running Goal 3:30 5 6 7 8 9 10 11 12 12 12 12 12 12 12 12 7 14 8 16 2 18 4 20 6 23 8 25 10 28 11 12 race
Galloway's Book On Running Goal 3:20 5 6 7 8 9 10 11 12 12 12 12 12 12 12 12 7 14 8 16 2 18 4 20 6 23 8 26 10 28 12 12 race
Galloway's Book On Running Goal 3:10 7 8 9 10 11 12 12 12 12 12 12 12 12 12 12 8 16 8 16 2 20 4 23 6 22 8 24 10 28 12 12 race
Galloway's Book On Running Goal 2:59 8 9 10 11 12 12 12 12 12 12 12 12 12 12 12 8 16 8 18 2 20 4 23 6 25 8 27 10 29 12 10 race
Galloway's Book On Running Goal 2:50 9 10 11 12 12 12 12 12 12 12 12 12 12 12 12 10 16 10 16 3 19 5 21 7 23 9 28 11 30 13 12 race
Galloway's Book On Running Goal 2:38 9 10 11 12 12 12 12 12 12 12 12 12 12 12 12 10 16 10 18 3 21 5 24 7 26 9 28 11 30 13 12 race
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