Nilz

M70 Dunbartonshire

About
Bests
All Races
Mileage
Training

Races
111
Miles
7712
Miles
6
Miles
678
Miles
959
WAVA
55.90%
5k
37:31
5M
48:44
10k
59:42
10M
2:04:08
Half
2:25:32
Mara
5:19:36
50k
8:09:45

About Me
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Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? "The reason we race isn't so much to beat each other,... but to be with each other." Christopher McDougall, Born to Run.

Recent Blogs
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My parkrun
Victoria parkrun, Glasgow

Recent Training
13th May	General	1.5mi	30:55
13th May	General	2.5mi	54:08
12th May	General	2.6mi	56:36
11th May	General	0.4mi	9:18
11th May	parkrun	3.2mi	40:35

Planned Races	Show more
Dumbarton 10k	23rd May
Helensburgh 10k	30th May
Run Mhor 84 10k	9th Jun
Black Rock '5' Race	21st Jun
Killin 10km	24th Aug

12 Month Benchmarks	Run	Bike
Mile	10:41	5:15
5k	35:30	19:36
5mi	59:42	33:46
10k	1:14:18	43:48
10mi	2:02:50	2:24:16
Half	2:45:27	4:24:28

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Recent Threads
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Badges Collected	See available badges
+ 205 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	4	50:03 32.27			37:31 44.22				37:36 45.85			37:31 12:05/mi	45.85
4.6mi	1							1:01:42 41.87				1:01:42 13:20/mi	41.87
4.7mi	2							1:02:43 41.84		1:07:39 39.58		1:02:43 13:21/mi	41.84
5mi	3			48:44 55.23	51:50 52.42		1:04:19 43.06					48:44 9:45/mi	55.23
5.3mi	2		54:21 51.60	53:39 52.77								53:39 10:13/mi	52.77
8.6km	1					55:54 52.57						55:54 10:28/mi	52.57
9km	1							1:04:36 48.63				1:04:36 11:33/mi	48.63
10km	48	1:04:00 51.65	59:42 55.90	1:02:41 53.75	1:02:56 54.05	1:01:48 55.58	1:07:28 51.41	1:10:03 50.01	1:09:25 50.97	1:14:45 47.82	1:19:18 45.55	59:42 9:36/mi	55.90
12km	1					1:40:24 41.54						1:40:24 13:28/mi	41.54
8.5mi	1								2:12:00 37.44			2:12:00 15:32/mi	37.44
16km	1					2:21:33 40.00						2:21:33 14:14/mi	40.00
10mi	1									2:04:08 47.80		2:04:08 12:25/mi	47.80
13.1mi	30		2:25:32 50.36	2:28:06 49.98	2:29:33 49.99	2:27:38 51.15	2:39:09 47.93	3:03:04 42.10	2:48:27 46.23	2:52:40 45.58		2:25:32 11:07/mi	51.15
13.9mi	1			2:49:42 46.46								2:49:42 12:13/mi	46.46
14mi	1					3:02:05 44.52						3:02:05 13:00/mi	44.52
26.2mi	10			5:38:11 45.89	5:19:36 49.05	5:31:32 47.75			6:17:23 43.27			5:19:36 12:12/mi	49.05
50km	1							8:09:45 40.58				8:09:45 15:46/mi	40.58
33mi	1					7:42:36 45.49						7:42:36 14:01/mi	45.49

Date	Planned Races			Distance
19 Oct	The Dramathon Full Dram Confirmed			26.2mi
6 Oct	Great Scottish Run Half Marathon Confirmed			13.1mi
24 Aug	Killin 10km Confirmed			10km
21 Jun	Black Rock '5' Race Confirmed			4.5mi
9 Jun	Run Mhor 84 10k Confirmed			10km
30 May	Helensburgh 10k Confirmed			10km
23 May	Dumbarton 10k Confirmed			10km
2024		Result	WAVA	Distance
5 May	Thornhill 'Round the Frews'	1:23:55	43.05	10km
28 Apr	Mulberry Bush Montessori Balfron 10k	1:22:22	43.86	10km
21 Apr	Run Mhor Hidden Glen 10K	1:27:43	41.18	10km
17 Mar	Callander 10k	1:21:45	44.19	10km
27 Jan	Buchlyvie 10K SB	1:19:18	45.55	10km
21 Jan	Nigel Barge Memorial 10k	1:22:42	43.68	10km
2023		Result	WAVA	Distance
1 Oct	Great Scottish Run Half Marathon	2:57:36	44.32	13.1mi
24 Sep	Kippen Trail Race SB	1:07:39	39.58	4.7mi
11 Jun	Run Mhor 84 HM SB	2:52:40	45.58	13.1mi
25 May	Dumbarton 10k	1:15:05	47.60	10km
14 May	Shettleston 10k	1:18:28	45.55	10km
7 May	Thornhill 'Round the Frews'	1:18:28	45.55	10km
4 May	Helensburgh 10k	1:19:07	45.18	10km
30 Apr	Mulberry Bush Montessori Balfron 10k	1:20:25	44.45	10km
19 Mar	Dunbartonshire AAA 10 mile road race PB	2:04:08	47.80	10mi
28 Jan	Buchlyvie 10K	1:15:26	47.38	10km
22 Jan	Nigel Barge Memorial 10k SB	1:14:45	47.82	10km
2022		Result	WAVA	Distance
20 Nov	Falkirk Half Marathon SB	2:48:27	46.23	13.1mi
8 Oct	The Doctor K Cup SB	37:36	45.85	5km
11 Sep	Great North Run	3:09:21	41.13	13.1mi
7 Aug	Mhor Marathon	7:13:03	37.71	26.2mi
12 Jun	Run Mhor 84 HM	2:59:53	43.30	13.1mi
5 Jun	Milngavie Trail Race PB	2:12:00	37.44	8.5mi
29 May	Edinburgh Marathon SB	6:17:23	43.27	26.2mi
12 May	Dumbarton 10k	1:20:30	43.96	10km
5 May	Helensburgh 10k	1:19:13	44.67	10km
1 May	Balfron 10k	1:21:37	43.35	10km
24 Apr	Run Mhor Hidden Glen 10K	1:30:08	39.26	10km
26 Mar	Buchlyvie 10K	1:18:02	45.34	10km
20 Mar	Alloa Half Marathon	2:57:16	43.93	13.1mi
23 Jan	Nigel Barge Memorial 10k SB	1:09:25	50.97	10km
2021		Result	WAVA	Distance
24 Oct	Acorn 'The Dunky' Trail Race PB	1:01:42	41.87	4.63mi
26 Sep	Kippen Trail Race PB	1:02:43	41.84	4.7mi
12 Sep	Great North Run SB	3:03:04	42.10	13.1mi
4 Sep	Run The Blades 50k PB	8:09:45	40.58	50km
27 Aug	Bellahouston Harriers 10k SB	1:10:03	50.01	10km
25 Aug	Springburn Harriers Canal Canter PB	1:04:36	48.63	9km
2020		Result	WAVA	Distance
15 Mar	Balloch to Clydebank Half Marathon SB	2:39:09	47.93	13.1mi
8 Mar	Milngavie Winter Trail Race SB	1:04:19	43.06	5mi
23 Feb	Lilliesleaf 10k	1:31:00	38.12	10km
25 Jan	Buchlyvie 10K SB	1:07:28	51.41	10km
19 Jan	Nigel Barge Memorial 10k	1:10:33	49.17	10km
2019		Result	WAVA	Distance
2 Nov	Glen Ogle 33 Ultra PB	7:42:36	45.49	33mi
19 Oct	The Dramathon	5:47:44	45.53	26.2mi
29 Sep	Great Scottish Run Half Marathon	2:28:27	50.86	13.1mi
22 Sep	Scottish Half Marathon	2:33:58	49.04	13.1mi
4 Aug	Mhor Marathon	6:00:21	43.94	26.2mi
21 Jul	Northumberland Coastal Run PB	3:02:05	44.52	14mi
6 Jul	Harris Half Marathon	2:40:20	47.09	13.1mi
29 Jun	Barrathon	2:43:32	46.17	13.1mi
20 Jun	Sostice Trail Series: Race 3 PB	2:21:33	40.00	16km
16 Jun	Mens 10K Glasgow	1:05:44	52.25	10km
14 Jun	Black Rock '5' Race	52:08	47.21	4.5mi
13 Jun	Sostice Trail Series: Race 2 PB	1:40:24	41.54	12km
8 Jun	Isle of Skye Half Marathon	2:46:21	45.39	13.1mi
1 Jun	Benbecula Half Marathon SB	2:27:38	51.15	13.1mi
16 May	Dumbarton 10k SB	1:01:48	55.58	10km
12 May	Mulberry Bush Montessori Balfron 10k	1:07:04	51.21	10km
9 May	Helensburgh 10k	1:03:06	54.43	10km
28 Apr	Great Stirling Run Marathon SB	5:31:32	47.75	26.2mi
24 Mar	Loch Katrine Marathon	5:48:36	45.42	26.2mi
23 Feb	Glentress Trail 10k	1:22:10	41.80	10km
26 Jan	Buchlyvie 10K	1:12:27	47.41	10km
2 Jan	Lenzie Jog Fun Run PB	55:54	52.57	8.6km
2018		Result	WAVA	Distance
1 Dec	Bowhill Santa Jog PB	37:31	44.22	5km
20 Oct	The Dramathon	6:00:48	43.44	26.2mi
30 Sep	Great Scottish Run Half Marathon SB	2:29:33	49.99	13.1mi
23 Sep	Scottish Half Marathon	2:35:51	47.97	13.1mi
4 Aug	Dunoon Half Marathon	2:30:37	49.63	13.1mi
21 Jul	Run the Blades	2:35:21	48.12	13.1mi
12 Jul	Charlie Kilshaw Memorial 5 mile SB	51:50	52.42	5mi
7 Jul	Harris Half Marathon	2:38:58	47.03	13.1mi
30 Jun	Barrathon	2:44:53	45.34	13.1mi
17 Jun	Men's 10K Glasgow SB	1:02:56	54.05	10km
9 Jun	Isle of Skye Half Marathon	2:32:57	48.88	13.1mi
2 Jun	Benbecula Half Marathon	2:32:24	49.05	13.1mi
26 May	Stornoway Half Marathon	2:29:46	49.92	13.1mi
20 May	ASICS Windermere Marathon	6:06:46	42.74	26.2mi
10 May	Helensburgh 10k	1:03:23	53.67	10km
29 Apr	Great Stirling Run Marathon PB	5:19:36	49.05	26.2mi
22 Apr	Balfron 10k	1:06:09	51.42	10km
14 Apr	Bowhill Hot Cross Bun Trailrun	37:52	43.81	5km
25 Mar	Balloch to Clydebank Half Marathon	2:30:36	49.64	13.1mi
2017		Result	WAVA	Distance
5 Nov	Mens 10K (Edinburgh)	1:09:18	48.62	10km
1 Oct	Great Scottish Run Half Marathon	2:33:35	48.19	13.1mi
24 Sep	Scottish Half Marathon	2:39:36	46.37	13.1mi
5 Aug	Dunoon Half Marathon SB	2:28:06	49.98	13.1mi
13 Jul	Charlie Kilshaw 5 mile PB	48:44	55.23	5mi
18 Jun	Men's 10k Glasgow	1:05:55	51.11	10km
10 Jun	Vale of Leven 10k SB	1:02:41	53.75	10km
21 May	Great Stirling Run Marathon SB	5:38:11	45.89	26.2mi
11 May	Dumbarton 10k	1:03:03	53.43	10km
23 Apr	Balfron 10k (Stirling/Glasgow area)	1:06:24	50.74	10km
25 Mar	Coniston 14 PB	2:49:42	46.46	13.9mi
22 Jan	Nigel Barge Memorial 10k	1:05:05	51.77	10km
2 Jan	Lenzie Jog Fun Run PB	53:39	52.77	5.25mi
2016		Result	WAVA	Distance
6 Nov	Men's 10k - Edinburgh PB	59:42	55.90	10km
2 Oct	Great Scottish Run Half Marathon	2:27:56	49.54	13.1mi
18 Sep	Scottish half marathon PB	2:25:32	50.36	13.1mi
19 Jun	Men's 10K Glasgow	1:00:23	55.27	10km
16 Jun	Kirkintilloch 10k	1:02:12	53.65	10km
5 Jun	Vale of Leven 10k	1:01:23	54.37	10km
29 May	Edinburgh Half Marathon	2:35:02	47.27	13.1mi
19 May	Clydebank 10k	1:04:49	51.49	10km
12 May	Helensburgh 10k	1:05:45	50.75	10km
24 Apr	Balfron 10K	1:04:49	51.49	10km
2 Jan	Lenzie Jog Fun Run SB	54:21	51.60	5.25mi
2015		Result	WAVA	Distance
1 Nov	Men's 10k - Edinburgh SB	1:04:00	51.65	10km
10 Oct	Big Fun Run 5K Glasgow SB	50:03	32.27	5km
4 Oct	Great Scottish Run 10K	1:08:38	48.17	10km
21 Jun	Men's 10k - Glasgow	1:06:38	49.61	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	19	2	27	57	22	0	0	0	0	0	0	0	127
2024	0	0	0	0.1	0	0	0	0	0	0	0	0	0.1
2024	51	20	43	50	20	0	0	0	0	0	0	0	184
2024	0	0	14	0	0	0	0	0	0	0	0	0	14
2023	3	0	1	4	0	0	0	0	0	0	0	0	8
2023	0	0	0	0	0	0	0	0	0	0	0	0	0
2023	59	19	56	53	101	78	61	92	95	87	79	75	857
2023	0	0	17	0	19	8	23	7	10	7	3	0	95
2022	19	3	19	2	9	9	20	19	2	1	0	0	103
2022	0	3.4	0	0	0	0	0	0	0	0	0	0	3.4
2022	68	10	48	74	94	54	44	82	56	79	76	71	757
2022	0	0	9	13	0	0	19	0	3	9	3	0	56
2021	17	3	5	17	15	16	5	12	9	26	19	3	147
2021	103	96	116	133	106	67	84	103	87	63	59	79	1097
2021	0	0	0	0	3	8	9	0	3	6	0	4	33
2020	15	7	24	26	27	31	29	13	16	3	0	0	191
2020	79	76	90	61	74	34	59	62	83	94	137	171	1020
2020	0	0	6	2	31	7	12	0	0	0	0	0	59
2019	2	2	9	27	13	8	8	2	11	9	12	3	105
2019	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2019	75	24	134	127	50	82	65	126	113	94	68	42	1000
2019	0	0	6	11	7	0	33	0	0	29	0	0	86
2018	7	2	6	9	6	6	13	0	0	0	0	0	47
2018	61	51	93	153	87	61	67	93	71	79	75	114	1006
2018	0	0	1	0	0	0	0	0	0	7	0	0	8
2017	6	1	3	9	7	3	2	1	5	12	15	4	70
2017	82	31	58	75	71	50	67	42	26	70	57	106	736
2017	0	0	0	0	15	0	17	0	18	0	9	0	58
2016	0	0	11	4	18	13	17	4	0	23	4	0	94
2016	55	25	30	57	82	46	52	40	43	70	44	88	633
2016	0	0	0	7	14	21	43	0	7	8	9	8	117
2015	8	0	7	5	12	5	7	2	5	8	0	6	65
2015	0	0	0	0	0	2.7	0	0	0	0	0	0	2.7
2015	37	41	36	16	47	25	10	13	28	37	44	88	422
2015	0	0	0	0	10	40	43	37	6	8	4	4	152

Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
3.7mi, 54:11 Run - Intervals 1) 1km - 8:26(8:26/km) 140/153bpm [1180b/km] 73cal 7.12/8.73kmph 2) 1km - 8:44(8:44/km) 149/163bpm [1302b/km] 86cal 6.87/10.21kmph 3) 1km - 8:37(8:37/km) 157/170bpm [1354b/km] 90cal 6.96/9.57kmph 4) 1km - 9:48(9:48/km) 153/169bpm [1501b/km] 93cal 6.12/10.11kmph 5) 1km - 8:10(8:10/km) 156/169bpm [1274b/km] 82cal 7.35/9.47kmph 6) 1km - 10:19(10:19/km) 126/156bpm [1299b/km] 78cal 5.82/9.51kmph 7) 0km - 7(1:51:02/km) 126/128bpm [13990b/km] 0.54/0kmph Add a comment	0mi, 25:00 Cross - Strength 1. Squat: 5 sets of 10 2. Arabesque: 5 sets of 5 each side 3. Lunge: 5 sets of 5 each side 4. Step Down: 5 sets of 10 each side 5. Calf Raise: 5 sets of 10 6. Plank: Plank 5 x 30s 7. Glute Bridge: 5 sets of 10 Add a comment 3.1mi, 1:02:03 Walk - General 1) 1km - 11:34(11:34/km) 94/104bpm [1088b/km] 70cal 57/63rpm 5.18/5.71kmph 2) 1km - 11:46(11:46/km) 96/104bpm [1129b/km] 66cal 57/63rpm 5.1/6.01kmph 3) 1km - 12:30(12:30/km) 95/112bpm [1188b/km] 69cal 54/61rpm 4.8/5.44kmph 4) 1km - 12:14(12:14/km) 83/100bpm [1015b/km] 61cal 56/58rpm 4.9/5.64kmph 5) 1km - 13:45(13:45/km) 76/83bpm [1045b/km] 64cal 50/58rpm 4.36/5.48kmph 6) 0.02km - 13(13:53/km) 80/80bpm [1111b/km] 52/53rpm 4.32/4.06kmph Add a comment	2.1mi, 1:04:39 Walk - General 1) 1km - 15:50(15:50/km) 107/135bpm [1693b/km] 73cal 46/60rpm 3.79/5.58kmph 2) 1km - 19:18(19:18/km) 101/121bpm [1948b/km] 81cal 34/57rpm 3.11/4.77kmph 3) 1km - 24:31(24:31/km) 96/133bpm [2353b/km] 90cal 25/79rpm 2.45/6.01kmph 4) 0.3km - 5:01(16:46/km) 101/108bpm [1694b/km] 20cal 38/52rpm 3.58/4.64kmph Add a comment	3.5mi, 1:19:41 Walk - General 1) 1km - 13:34(13:34/km) 93/106bpm [1261b/km] 64cal 49/58rpm 4.42/5.17kmph 2) 1km - 13:22(13:22/km) 99/113bpm [1322b/km] 64cal 49/71rpm 4.49/5.54kmph 3) 1km - 15:04(15:04/km) 100/114bpm [1507b/km] 67cal 45/59rpm 3.98/4.87kmph 4) 1km - 14:21(14:21/km) 95/110bpm [1364b/km] 65cal 48/74rpm 4.18/4.87kmph 5) 1km - 13:54(13:54/km) 92/110bpm [1279b/km] 61cal 51/57rpm 4.32/5.27kmph 6) 0.62km - 9:26(15:07/km) 85/132bpm [1286b/km] 41cal 43/55rpm 3.97/4.67kmph Add a comment	6.3mi, 1:27:49 Run - Race 1) 1km - 8:13(8:13/km) 140/154bpm [1151b/km] 74cal 7.29/8.97kmph 2) 1km - 8:21(8:21/km) 133/150bpm [1111b/km] 75cal 7.19/8.97kmph 3) 1km - 9:37(9:37/km) 123/152bpm [1183b/km] 84cal 6.24/8.13kmph 4) 1km - 8:35(8:35/km) 137/154bpm [1176b/km] 70cal 6.99/8.53kmph 5) 1km - 11:03(11:03/km) 112/146bpm [1238b/km] 91cal 5.43/8.97kmph 6) 1km - 10:57(10:57/km) 109/134bpm [1193b/km] 88cal 5.48/9.1kmph 7) 1km - 7:34(7:34/km) 127/148bpm [962b/km] 58cal 7.92/9.54kmph 8) 1km - 7:16(7:16/km) 146/156bpm [1060b/km] 59cal 8.27/9.44kmph 9) 1km - 8:19(8:19/km) 142/155bpm [1181b/km] 70cal 7.21/10.45kmph 10) 1km - 7:11(7:11/km) 161/173bpm [1156b/km] 68cal 8.35/9.71kmph 11) 0.1km - 42(7:04/km) 167/171bpm [1180b/km] 7cal 8.49/9.14kmph Add a comment	1.9mi, 40:27 Walk - General 1) 1km - 12:39(12:39/km) 98/107bpm [1239b/km] 70cal 54/59rpm 4.74/5.71kmph 2) 1km - 14:03(14:03/km) 83/108bpm [1166b/km] 74cal 50/65rpm 4.27/5.17kmph 3) 1km - 13:26(13:26/km) 87/119bpm [1169b/km] 59cal 52/56rpm 4.47/4.94kmph 4) 0.02km - 20(16:06/km) 81/84bpm [1304b/km] 1cal 52/59rpm 3.73/4.84kmph Add a comment	1.9mi, 36:46 Walk - General 1) 1km - 12:07(12:07/km) 76/90bpm [921b/km] 69cal 54/61rpm 4.95/5.54kmph 2) 1km - 12:02(12:02/km) 77/86bpm [926b/km] 62cal 56/60rpm 4.99/5.44kmph 3) 1km - 12:14(12:14/km) 76/82bpm [930b/km] 66cal 54/58rpm 4.9/5.34kmph 4) 0.02km - 23(18:06/km) 78/80bpm [1411b/km] 1cal 49/55rpm 3.32/4.7kmph Add a comment 2.5mi, 55:34 Walk - General 1) 1km - 12:57(12:57/km) 77/87bpm [997b/km] 71cal 52/57rpm 4.64/15.79kmph 2) 1km - 15:03(15:03/km) 80/119bpm [1204b/km] 76cal 46/57rpm 3.99/5.27kmph 3) 1km - 13:18(13:18/km) 85/94bpm [1130b/km] 63cal 53/56rpm 4.51/5.1kmph 4) 1km - 13:20(13:20/km) 77/90bpm [1027b/km] 68cal 52/56rpm 4.5/4.87kmph 5) 0.07km - 57(14:02/km) 81/85bpm [1137b/km] 3cal 53/57rpm 4.27/4.54kmph Add a comment
Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30
3.2mi, 1:06:09 Run - Intervals 1) 1.09km - 19:57(18:15/km) 87/125bpm [1587b/km] 91cal 3.29/9.47kmph 2) 0.41km - 2:45(6:47/km) 93/100bpm [632b/km] 17cal 8.83/10.48kmph 3) 0.1km - 1:12(11:31/km) 91/99bpm [1049b/km] 7cal 5.21/9.81kmph 4) 0.3km - 1:49(6:01/km) 98/108bpm [590b/km] 9cal 9.98/11.05kmph 5) 0.1km - 1:13(12:43/km) 99/105bpm [1258b/km] 5cal 4.72/9.98kmph 6) 0.3km - 1:53(6:12/km) 108/121bpm [669b/km] 12cal 9.68/11.08kmph 7) 0.1km - 1:17(12:53/km) 113/120bpm [1457b/km] 7cal 4.65/9.77kmph 8) 0.3km - 1:53(6:14/km) 120/132bpm [748b/km] 15cal 9.63/11.02kmph 9) 0.09km - 1:16(13:23/km) 116/126bpm [1553b/km] 7cal 4.48/9.91kmph 10) 0.31km - 1:55(6:13/km) 114/123bpm [708b/km] 15cal 9.66/10.78kmph 11) 0.1km - 1:19(13:42/km) 113/122bpm [1548b/km] 6cal 4.38/9.94kmph 12) 0.31km - 1:55(6:10/km) 119/126bpm [733b/km] 14cal 9.73/10.21kmph 13) 0.1km - 1:20(13:34/km) 111/121bpm [1505b/km] 7cal 4.42/9.94kmph 14) 0.3km - 1:54(6:19/km) 127/141bpm [802b/km] 16cal 9.5/10.61kmph 15) 0.11km - 1:21(12:51/km) 118/127bpm [1517b/km] 7cal 4.67/9.81kmph 16) 0.29km - 1:51(6:24/km) 124/134bpm [793b/km] 15cal 9.38/10.04kmph 17) 0.04km - 2:44(1:15:08/km) 110/134bpm [8264b/km] 12cal 0.8/9.77kmph 18) 0.85km - 18:34(21:48/km) 92/124bpm [2005b/km] 71cal 2.75/8.97kmph Add a comment 2.5mi, 56:01 Walk - General 1) 1km - 13:26(13:26/km) 78/96bpm [1048b/km] 72cal 51/56rpm 4.47/4.94kmph 2) 1km - 14:08(14:08/km) 64/87bpm [905b/km] 55cal 50/61rpm 4.24/8.87kmph 3) 1km - 13:47(13:47/km) 69/89bpm [951b/km] 23cal 51/56rpm 4.35/4.74kmph 4) 1km - 13:54(13:54/km) 61/78bpm [848b/km] 18cal 51/56rpm 4.32/4.67kmph 5) 0.03km - 46(22:38/km) 69/76bpm [1562b/km] 1cal 20/57rpm 2.65/4.7kmph Add a comment	2.2mi, 48:43 Walk - General 1) 1km - 12:52(12:52/km) 77/96bpm [991b/km] 70cal 54/61rpm 4.66/5.24kmph 2) 1km - 14:58(14:58/km) 83/113bpm [1242b/km] 56cal 30/69rpm 4.01/5kmph 3) 1km - 14:09(14:09/km) 97/152bpm [1372b/km] 82cal 46/68rpm 4.24/7.35kmph 4) 0.48km - 6:44(14:02/km) 98/114bpm [1376b/km] 29cal 52/58rpm 4.27/5.24kmph Add a comment 0mi, 52:00 Cross - Strength 1) 0km - 52:00(0/km) 349cal Add a comment	3.2mi, 1:09:14 Walk - General 1) 1km - 13:21(13:21/km) 99/115bpm [1321b/km] 64cal 53/59rpm 4.5/5.98kmph 2) 1km - 14:11(14:11/km) 102/111bpm [1447b/km] 63cal 50/58rpm 4.23/5.1kmph 3) 1km - 13:42(13:42/km) 101/119bpm [1384b/km] 63cal 51/57rpm 4.38/5.37kmph 4) 1km - 13:07(13:07/km) 109/123bpm [1430b/km] 69cal 51/58rpm 4.57/5.34kmph 5) 1km - 13:07(13:07/km) 110/117bpm [1442b/km] 67cal 52/56rpm 4.58/5.21kmph 6) 0.11km - 1:45(15:38/km) 104/113bpm [1626b/km] 8cal 46/57rpm 3.84/4.77kmph Add a comment	0.2mi, 3:14 Walk - General 1) 0.25km - 3:14(13:00/km) 100/106bpm [1300b/km] 15cal 51/60rpm 4.62/5.21kmph Add a comment 3.1mi, 48:24 Run - parkrun 1) 1km - 10:03(10:03/km) 98/105bpm [985b/km] 63cal 5.97/7.83kmph 2) 1km - 9:46(9:46/km) 101/108bpm [986b/km] 66cal 6.15/6.62kmph 3) 1km - 9:49(9:49/km) 96/106bpm [942b/km] 70cal 6.12/7.05kmph 4) 1km - 9:50(9:50/km) 91/103bpm [894b/km] 66cal 6.11/6.82kmph 5) 0.98km - 8:57(9:07/km) 108/136bpm [984b/km] 64cal 6.58/10.52kmph Add a comment	0.1mi, 35:00 Swim - General 1) 0.1km - 35:00(23:20:00/km) 283cal 0.1/0kmph Add a comment 6.3mi, 1:22:26 Run - Race 1) 1km - 6:59(6:59/km) 152/161bpm [1061b/km] 69cal 8.6/9.84kmph 2) 1km - 8:08(8:08/km) 153/163bpm [1244b/km] 78cal 7.38/9.24kmph 3) 1km - 7:09(7:09/km) 159/169bpm [1136b/km] 67cal 8.4/9.24kmph 4) 1km - 8:47(8:47/km) 149/169bpm [1309b/km] 82cal 6.83/9.44kmph 5) 1km - 8:32(8:32/km) 138/160bpm [1178b/km] 73cal 7.03/9.34kmph 6) 1km - 7:42(7:42/km) 153/172bpm [1177b/km] 73cal 7.8/10.01kmph 7) 1km - 8:01(8:01/km) 151/169bpm [1211b/km] 67cal 7.48/9.31kmph 8) 1km - 9:55(9:55/km) 129/154bpm [1279b/km] 82cal 6.05/9.21kmph 9) 1km - 8:19(8:19/km) 135/153bpm [1123b/km] 61cal 7.21/9.74kmph 10) 1km - 8:22(8:22/km) 129/151bpm [1079b/km] 67cal 7.17/10.28kmph 11) 0.09km - 32(6:00/km) 146/149bpm [876b/km] 5cal 10/9.94kmph Add a comment	2.5mi, 50:28 Walk - General 1) 1km - 12:21(12:21/km) 90/98bpm [1112b/km] 70cal 55/61rpm 4.86/5.48kmph 2) 1km - 12:21(12:21/km) 76/99bpm [938b/km] 63cal 57/60rpm 4.86/5.31kmph 3) 1km - 12:22(12:22/km) 57/59bpm [705b/km] 57cal 56/60rpm 4.85/5.21kmph 4) 1km - 12:36(12:36/km) 63/78bpm [794b/km] 17cal 54/58rpm 4.76/5.31kmph 5) 0.05km - 48(15:28/km) 65/84bpm [1005b/km] 1cal 38/57rpm 3.88/4.8kmph Add a comment	2.5mi, 54:31 Walk - General 1) 1km - 13:13(13:13/km) 65/88bpm [859b/km] 69cal 54/58rpm 4.54/5kmph 2) 1km - 12:59(12:59/km) 74/89bpm [961b/km] 64cal 55/58rpm 4.62/5kmph 3) 1km - 14:11(14:11/km) 61/111bpm [865b/km] 66cal 49/59rpm 4.23/5.37kmph 4) 1km - 13:08(13:08/km) 56/72bpm [736b/km] 41cal 53/58rpm 4.57/5.81kmph 5) 0.06km - 1:00(17:49/km) 55/64bpm [980b/km] 1cal 46/61rpm 3.37/4.9kmph Add a comment
Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7
3.3mi, 55:01 Run - Intervals 1) 1km - 10:46(10:46/km) 120/165bpm [1292b/km] 75cal 5.57/14.51kmph 2) 1km - 9:23(9:23/km) 97/121bpm [911b/km] 55cal 6.39/13kmph 3) 1km - 8:01(8:01/km) 86/105bpm [690b/km] 54cal 7.48/10.38kmph 4) 1km - 11:36(11:36/km) 78/102bpm [905b/km] 48cal 5.17/10.55kmph 5) 1km - 12:16(12:16/km) 77/95bpm [945b/km] 48cal 4.89/10.81kmph 6) 0.34km - 2:58(8:50/km) 88/95bpm [777b/km] 24cal 6.79/8.4kmph Add a comment 0mi, 20:00 Cross - Strength 1. Squat: 3 sets of 10 2. Arabesque: 3 sets of 5 each side 3. Step Down: 3 sets of 10 each side 4. Calf Raise: 3 sets of 10 5. Glute Bridge: 3 sets of 10 6. Plank 3 x 30s Add a comment	2.5mi, 51:32 Walk - General 1) 1km - 12:11(12:11/km) 95/107bpm [1158b/km] 70cal 56/61rpm 4.92/5.64kmph 2) 1km - 12:55(12:55/km) 95/104bpm [1228b/km] 65cal 50/63rpm 4.64/5.98kmph 3) 1km - 12:53(12:53/km) 87/99bpm [1120b/km] 66cal 54/65rpm 4.66/5.61kmph 4) 1km - 13:16(13:16/km) 74/89bpm [981b/km] 64cal 53/59rpm 4.53/5.17kmph 5) 0.01km - 17(19:06/km) 68/71bpm [1299b/km] 1cal 51/53rpm 3.14/3.93kmph Add a comment	-	-	6.2mi, 1:24:00 Run - Race 1) 1km - 7:20(7:20/km) 148/164bpm [1085b/km] 66cal 8.18/10.25kmph 2) 1km - 7:37(7:37/km) 148/158bpm [1126b/km] 74cal 7.88/9.24kmph 3) 1km - 7:54(7:54/km) 152/161bpm [1201b/km] 77cal 7.6/9.21kmph 4) 1km - 7:55(7:55/km) 148/161bpm [1171b/km] 75cal 7.58/9.44kmph 5) 1km - 7:57(7:57/km) 145/157bpm [1153b/km] 73cal 7.54/9.47kmph 6) 1km - 8:17(8:17/km) 150/160bpm [1241b/km] 77cal 7.25/9.54kmph 7) 1km - 9:29(9:29/km) 133/159bpm [1261b/km] 73cal 6.33/9.21kmph 8) 1km - 8:35(8:35/km) 139/154bpm [1192b/km] 67cal 7/9.31kmph 9) 1km - 9:52(9:52/km) 126/154bpm [1243b/km] 74cal 6.08/9.81kmph 10) 1km - 8:52(8:52/km) 106/126bpm [941b/km] 67cal 6.76/9.24kmph 11) 0.03km - 13(6:24/km) 119/120bpm [762b/km] 1cal 9.37/9.14kmph Add a comment	3.3mi, 46:48 Run - General 1) 1km - 7:22(7:22/km) 100/111bpm [736b/km] 65cal 8.15/8.7kmph 2) 1km - 8:08(8:08/km) 93/109bpm [757b/km] 63cal 7.37/9.21kmph 3) 1km - 9:17(9:17/km) 82/111bpm [761b/km] 64cal 6.46/9.04kmph 4) 1km - 9:44(9:44/km) 79/100bpm [769b/km] 67cal 6.17/7.86kmph 5) 1km - 10:15(10:15/km) 75/89bpm [769b/km] 66cal 5.85/8.1kmph 6) 0.22km - 2:02(9:06/km) 75/86bpm [682b/km] 15cal 6.6/7.49kmph Add a comment 2.2mi, 44:53 Walk - General 1) 1km - 12:33(12:33/km) 104/117bpm [1305b/km] 67cal 54/59rpm 4.78/5.24kmph 2) 1km - 12:21(12:21/km) 108/119bpm [1334b/km] 62cal 56/61rpm 4.86/5.24kmph 3) 1km - 12:48(12:48/km) 110/118bpm [1408b/km] 63cal 56/59rpm 4.69/5.1kmph 4) 0.54km - 7:11(13:24/km) 108/115bpm [1447b/km] 36cal 51/71rpm 4.48/5.88kmph Add a comment	2.5mi, 52:11 Walk - General 1) 1km - 13:06(13:06/km) 79/100bpm [1036b/km] 67cal 55/59rpm 4.58/5.21kmph 2) 1km - 13:10(13:10/km) 70/77bpm [922b/km] 64cal 53/59rpm 4.55/5.17kmph 3) 1km - 12:47(12:47/km) 74/84bpm [946b/km] 63cal 55/58rpm 4.69/5.04kmph 4) 1km - 12:46(12:46/km) 69/82bpm [880b/km] 70cal 54/59rpm 4.7/5.27kmph 5) 0.03km - 22(14:23/km) 66/69bpm [950b/km] 1cal 47/59rpm 4.17/4.4kmph Add a comment
Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14
3.9mi, 1:09:43 Run - Intervals 1) 1.24km - 21:52(17:35/km) 107/149bpm [1882b/km] 121cal 3.41/11.15kmph 2) 0.44km - 3:21(7:37/km) 132/148bpm [1004b/km] 30cal 7.88/9.67kmph 3) 0.18km - 1:51(10:27/km) 119/137bpm [1243b/km] 11cal 5.74/6.15kmph 4) 0.41km - 2:31(6:06/km) 130/140bpm [793b/km] 22cal 9.84/10.65kmph 5) 0.2km - 2:18(11:43/km) 123/141bpm [1440b/km] 14cal 5.12/10.55kmph 6) 0.62km - 3:58(6:23/km) 133/142bpm [850b/km] 36cal 9.39/10.08kmph 7) 0.2km - 2:19(11:48/km) 127/144bpm [1499b/km] 16cal 5.08/9.81kmph 8) 0.42km - 2:37(6:13/km) 139/150bpm [864b/km] 25cal 9.65/10.11kmph 9) 0.19km - 2:21(12:04/km) 131/148bpm [1581b/km] 14cal 4.97/9.74kmph 10) 0.2km - 1:15(6:12/km) 127/136bpm [786b/km] 9cal 9.69/10.28kmph 11) 0.19km - 2:16(11:50/km) 115/129bpm [1361b/km] 12cal 5.07/10.01kmph 12) 0.2km - 1:14(6:05/km) 129/144bpm [784b/km] 10cal 9.87/11.42kmph 13) 0.2km - 2:15(11:27/km) 125/143bpm [1431b/km] 13cal 5.24/9.91kmph 14) 0.2km - 1:13(5:59/km) 128/143bpm [765b/km] 9cal 10.04/11.29kmph 15) 0.01km - 43(1:07:23/km) 136/143bpm [9163b/km] 6cal 0.89/10.25kmph 16) 0.4km - 3:38(9:02/km) 134/159bpm [1211b/km] 28cal 6.64/10.18kmph 17) 0.21km - 1:13(5:48/km) 134/147bpm [778b/km] 10cal 10.34/10.78kmph 18) 0.78km - 12:48(16:20/km) 104/147bpm [1699b/km] 56cal 3.67/10.68kmph Add a comment 0mi, 20:00 Cross - Strength 1. Squat: 3 sets of 10 2. Arabesque: 3 sets of 5 each side 3. Step Down: 3 sets of 10 each side 4. Calf Raise: 3 sets of 10 5. Glute Bridge: 3 sets of 10 6. Plank 3 x 30s Add a comment 2.5mi, 53:03 Walk - General 1) 1km - 12:48(12:48/km) 104/129bpm [1332b/km] 68cal 54/58rpm 4.69/5.1kmph 2) 1km - 13:02(13:02/km) 111/121bpm [1446b/km] 63cal 53/58rpm 4.6/5.17kmph 3) 1km - 13:28(13:28/km) 104/116bpm [1401b/km] 63cal 53/57rpm 4.45/4.97kmph 4) 1km - 13:05(13:05/km) 101/118bpm [1322b/km] 67cal 53/57rpm 4.59/5.04kmph 5) 0.04km - 39(16:15/km) 98/101bpm [1592b/km] 2cal 38/56rpm 3.69/4.57kmph Add a comment	0mi, 54:00 Cross - Yoga 1) 0km - 54:00(0/km) 180cal Add a comment 1.8mi, 41:28 Walk - General 1) 1km - 15:02(15:02/km) 109/125bpm [1639b/km] 80cal 46/68rpm 3.99/4.97kmph 2) 1km - 14:16(14:16/km) 102/111bpm [1456b/km] 69cal 50/58rpm 4.2/5.64kmph 3) 0.86km - 12:10(14:09/km) 102/111bpm [1443b/km] 52cal 51/78rpm 4.24/5.04kmph Add a comment	1.3mi, 30:10 Walk - General 1) 1km - 13:43(13:43/km) 84/93bpm [1152b/km] 67cal 50/56rpm 4.37/5.07kmph 2) 1km - 14:26(14:26/km) 66/84bpm [953b/km] 65cal 50/59rpm 4.16/4.77kmph 3) 0.15km - 2:01(13:17/km) 66/72bpm [877b/km] 10cal 54/58rpm 4.51/5.04kmph Add a comment 2.1mi, 43:34 Walk - General 1) 1km - 12:52(12:52/km) 86/99bpm [1107b/km] 69cal 54/60rpm 4.66/5.85kmph 2) 1km - 12:05(12:05/km) 77/90bpm [931b/km] 63cal 57/59rpm 4.96/5.54kmph 3) 1km - 12:14(12:14/km) 71/83bpm [868b/km] 64cal 56/64rpm 4.91/5.27kmph 4) 0.36km - 6:22(17:42/km) 83/100bpm [1469b/km] 28cal 29/58rpm 3.39/5.34kmph Add a comment	0.4mi, 9:18 Walk - General 1) 0.69km - 9:18(13:33/km) 102/121bpm [1381b/km] 42cal 51/75rpm 4.43/5.07kmph Add a comment 3.2mi, 40:35 Run - parkrun 1) 5.1km - 40:35(7:58/km) 150/180bpm [1194b/km] 369cal 7.53/9.57kmph Add a comment	2.6mi, 56:36 Walk - General 1) 1km - 13:48(13:48/km) 84/96bpm [1159b/km] 67cal 51/56rpm 4.35/6.99kmph 2) 1km - 13:46(13:46/km) 72/88bpm [991b/km] 63cal 53/56rpm 4.36/5.04kmph 3) 1km - 14:03(14:03/km) 55/64bpm [773b/km] 63cal 53/56rpm 4.27/4.6kmph 4) 1km - 14:05(14:05/km) 64/95bpm [901b/km] 39cal 51/59rpm 4.26/4.8kmph 5) 0.1km - 54(9:18/km) 76/82bpm [707b/km] 2cal 67/88rpm 6.45/9.87kmph Add a comment	1.5mi, 30:55 Walk - General 1) 1km - 12:34(12:34/km) 68/77bpm [854b/km] 68cal 56/62rpm 4.78/5.98kmph 2) 1km - 12:34(12:34/km) 58/75bpm [729b/km] 28cal 57/61rpm 4.77/5.27kmph 3) 0.46km - 5:47(12:36/km) 62/74bpm [781b/km] 7cal 56/60rpm 4.76/5.17kmph Add a comment 2.5mi, 54:08 Walk - General 1) 1km - 13:05(13:05/km) 80/109bpm [1046b/km] 66cal 54/58rpm 4.59/5.07kmph 2) 1km - 12:41(12:41/km) 76/92bpm [964b/km] 63cal 55/59rpm 4.73/5.24kmph 3) 1km - 14:11(14:11/km) 68/84bpm [964b/km] 64cal 49/59rpm 4.23/5.64kmph 4) 1km - 13:21(13:21/km) 69/94bpm [921b/km] 69cal 53/57rpm 4.5/4.87kmph 5) 0.06km - 51(13:43/km) 71/78bpm [973b/km] 3cal 51/59rpm 4.38/4.67kmph Add a comment	-

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