Nicrunsalot

About Me
Pounding The Streets Around West London Since 2012. Long Distance Runner From Feltham, UK. Show More...

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Recent Training
21st Nov	Elliptical	0mi	1:00:32
21st Nov	General	2.8mi	49:28
20th Nov	General	4.1mi	1:01:12
18th Nov	Elliptical	4mi	51:25
18th Nov	General	2.9mi	52:07

12 Month Benchmarks	Run	Bike
Mile	8:02	4:01
5k	26:42	13:42
5mi	43:08	23:22
10k	53:43	51:08
10mi	1:27:25	1:26:30
Half	1:55:47	0
20mi	3:57:59	0
Mara	5:32:28	0
50k	6:52:44	0
40mi	9:32:16	0
75k	11:32:57	0
50mi	12:28:27	0

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Best Times
Best WAVA

Dist	Races	PB	WB

2021		Distance
24 Oct	Rock ‘n' Roll Liverpool Marathon	26.2mi
25 Sep	Dulux London Revolution Trails - ultra	51.7km
29 May	Liverpool 5k	5km

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	27	28	48	140	30	31	39	42	20	25	60	0	490
2024	0.5	0	0	0	0	0	0	0	0	0	0	0	0.5
2024	145	208	153	82	83	54	78	114	93	112	14	0	1137
2024	0	0	12	0	0	27	0	0	0	0	0	0	39
2023	49	24	29	31	18	25	46	44	26	10	17	24	344
2023	0	2.3	5.6	5.9	5.7	3.6	5	9	4.5	1.3	7.2	4.6	54.6
2023	125	115	137	99	148	61	68	129	73	30	109	144	1238
2023	0	0	0	0	0	22	0	0	0	0	0	0	22
2022	17	13	3	3	6	61	42	69	51	33	51	40	387
2022	206	195	222	120	71	43	143	202	118	26	97	99	1541
2022	0	0	0	0	0	60	26	0	0	0	0	0	86
2021	33	48	44	34	49	39	44	37	22	21	14	13	398
2021	113	112	165	209	181	125	135	186	148	104	142	171	1791
2021	0	16	0	27	0	0	11	0	0	0	0	0	54
2020	0	0	0	0	0	15	10	40	32	4	23	23	145
2020	61	117	111	138	123	118	76	20	79	103	55	100	1100
2020	0	0	0	0	0	7	66	108	2	5	8	0	198
2019	134	151	143	158	75	106	89	126	125	38	27	4	1175
2018	108	101	112	186	184	202	118	96	73	109	86	125	1500
2017	65	87	69	97	105	18	0	0	0	26	0	143	609
2016	66	73	48	22	41	18	0	7	46	61	19	0	401
2015	9	0	31	53	46	67	69	61	55	42	52	62	549
2014	38	26	31	36	31	29	16	34	26	46	48	32	392
2013	24	25	13	24	48	32	36	31	22	35	31	38	358
2012	16	15	27	26	13	19	27	14	2	22	25	41	246

Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
13.2mi, 2:22:57 Run - General 1) 1mi - 11:03(11:03/mi) 135/153bpm [1491b/mi] 113cal 2) 1mi - 10:51(10:51/mi) 146/159bpm [1583b/mi] 125cal 3) 1mi - 10:34(10:34/mi) 148/159bpm [1565b/mi] 120cal 4) 1mi - 10:36(10:36/mi) 146/151bpm [1549b/mi] 117cal 5) 1mi - 10:20(10:20/mi) 148/153bpm [1530b/mi] 112cal 6) 1mi - 11:14(11:14/mi) 146/160bpm [1640b/mi] 124cal 7) 1mi - 10:53(10:53/mi) 144/153bpm [1567b/mi] 117cal 8) 1mi - 10:34(10:34/mi) 149/153bpm [1574b/mi] 118cal 9) 1mi - 11:14(11:14/mi) 147/159bpm [1650b/mi] 124cal 10) 1mi - 11:25(11:25/mi) 148/158bpm [1690b/mi] 121cal 11) 1mi - 10:52(10:52/mi) 155/161bpm [1685b/mi] 129cal 12) 1mi - 10:18(10:18/mi) 161/167bpm [1657b/mi] 128cal 13) 1mi - 10:29(10:29/mi) 163/168bpm [1709b/mi] 129cal 14) 0.23mi - 2:35(11:08/mi) 164/166bpm [1827b/mi] 31cal Add a comment	-	6.3mi, 1:02:18 Run - Treadmill 1) 1mi - 10:35(10:35/mi) 131/146bpm [1386b/mi] 106cal 2) 1mi - 10:02(10:02/mi) 143/154bpm [1434b/mi] 113cal 3) 1mi - 9:43(9:43/mi) 150/155bpm [1458b/mi] 116cal 4) 1mi - 9:42(9:42/mi) 146/151bpm [1415b/mi] 106cal 5) 1mi - 9:40(9:40/mi) 147/151bpm [1422b/mi] 103cal 6) 1mi - 9:38(9:38/mi) 153/157bpm [1473b/mi] 113cal 7) 0.21mi - 2:01(9:28/mi) 154/157bpm [1458b/mi] 24cal 8) 0.06mi - 57(16:55/mi) 147/153bpm [2486b/mi] 10cal Add a comment 0mi, 12:52 Cross - Yoga Add a comment 2.8mi, 45:52 Walk - General 1) 1mi - 16:17(16:17/mi) 102/116bpm [1661b/mi] 103cal 57/114rpm 2) 1mi - 15:45(15:45/mi) 100/110bpm [1574b/mi] 99cal 59/62rpm 3) 0.83mi - 13:50(16:44/mi) 98/105bpm [1640b/mi] 83cal 56/63rpm Add a comment	4.4mi, 45:00 Run - Treadmill 1) 0.5mi - 5:24(10:47/mi) 130/154bpm [1402b/mi] 53cal 2) 0.25mi - 2:03(8:16/mi) 150/156bpm [1240b/mi] 25cal 3) 0.19mi - 2:00(10:23/mi) 146/161bpm [1516b/mi] 23cal 4) 0.25mi - 2:01(8:06/mi) 150/161bpm [1214b/mi] 24cal 5) 0.2mi - 2:00(10:11/mi) 147/162bpm [1498b/mi] 23cal 6) 0.25mi - 2:08(8:35/mi) 155/166bpm [1331b/mi] 26cal 7) 0.19mi - 2:00(10:25/mi) 155/170bpm [1615b/mi] 24cal 8) 0.25mi - 2:10(8:42/mi) 152/158bpm [1321b/mi] 26cal 9) 0.2mi - 2:00(10:15/mi) 154/166bpm [1579b/mi] 24cal 10) 0.25mi - 2:10(8:41/mi) 154/160bpm [1338b/mi] 26cal 11) 0.2mi - 2:00(10:12/mi) 156/168bpm [1590b/mi] 25cal 12) 0.25mi - 2:08(8:33/mi) 155/160bpm [1326b/mi] 26cal 13) 0.19mi - 2:00(10:45/mi) 155/160bpm [1665b/mi] 25cal 14) 0.25mi - 2:10(8:44/mi) 162/173bpm [1414b/mi] 28cal 15) 0.14mi - 2:00(14:21/mi) 160/176bpm [2297b/mi] 25cal 16) 0.25mi - 2:10(8:44/mi) 162/177bpm [1415b/mi] 27cal 17) 0.11mi - 2:00(18:45/mi) 161/178bpm [3019b/mi] 25cal 18) 0.5mi - 5:00(9:59/mi) 155/163bpm [1548b/mi] 60cal 19) 0.05mi - 1:38(36:02/mi) 150/162bpm [5404b/mi] 17cal Add a comment	2.9mi, 46:44 Walk - General 1) 1mi - 16:29(16:29/mi) 93/102bpm [1533b/mi] 98cal 56/62rpm 2) 1mi - 16:15(16:15/mi) 92/101bpm [1495b/mi] 98cal 58/86rpm 3) 0.88mi - 14:00(15:58/mi) 96/106bpm [1534b/mi] 87cal 60/63rpm Add a comment	3.5mi, 34:32 Run - Treadmill 1) 1mi - 9:50(9:50/mi) 149/160bpm [1464b/mi] 117cal 2) 1mi - 9:37(9:37/mi) 156/161bpm [1501b/mi] 121cal 3) 1mi - 9:33(9:33/mi) 158/162bpm [1508b/mi] 121cal 4) 0.49mi - 5:33(11:13/mi) 158/165bpm [1771b/mi] 69cal Add a comment 2.8mi, 45:28 Walk - General 1) 1mi - 16:19(16:19/mi) 100/112bpm [1631b/mi] 100cal 59/63rpm 2) 1mi - 15:44(15:44/mi) 104/114bpm [1637b/mi] 98cal 60/63rpm 3) 0.84mi - 13:25(15:56/mi) 105/122bpm [1673b/mi] 86cal 59/63rpm Add a comment	1.9mi, 34:23 Walk - General 1) 1mi - 18:10(18:10/mi) 88/101bpm [1598b/mi] 94cal 53/68rpm 2) 0.91mi - 16:14(17:45/mi) 94/129bpm [1669b/mi] 94cal 56/118rpm Add a comment 1.8mi, 31:46 Walk - General 1) 1mi - 17:08(17:08/mi) 89/99bpm [1524b/mi] 99cal 58/62rpm 2) 0.84mi - 14:39(17:27/mi) 90/99bpm [1570b/mi] 84cal 55/61rpm Add a comment
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
12.5mi, 2:20:24 Run - General 1) 1mi - 10:35(10:35/mi) 132/143bpm [1397b/mi] 115cal 2) 1mi - 10:38(10:38/mi) 144/149bpm [1532b/mi] 119cal 3) 1mi - 11:07(11:07/mi) 146/151bpm [1624b/mi] 125cal 4) 1mi - 11:40(11:40/mi) 144/156bpm [1679b/mi] 120cal 5) 1mi - 10:13(10:13/mi) 146/153bpm [1493b/mi] 116cal 6) 1mi - 10:39(10:39/mi) 147/157bpm [1566b/mi] 114cal 7) 1mi - 11:28(11:28/mi) 143/156bpm [1640b/mi] 114cal 8) 1mi - 10:52(10:52/mi) 144/165bpm [1565b/mi] 112cal 9) 1mi - 10:42(10:42/mi) 147/154bpm [1573b/mi] 114cal 10) 0.55mi - 6:05(10:57/mi) 149/159bpm [1632b/mi] 66cal 11) 1mi - 11:56(11:56/mi) 147/154bpm [1755b/mi] 120cal 12) 1mi - 10:22(10:22/mi) 151/158bpm [1566b/mi] 112cal 13) 0.95mi - 14:06(14:52/mi) 144/168bpm [2141b/mi] 113cal Add a comment	-	0mi, 54:16 Cross - Elliptical 1) 0mi - 54:16(0/mi) 135/159bpm [INFb/mi] 531cal 69/98rpm Add a comment 0mi, 12:08 Cross - Yoga Add a comment 2.8mi, 45:50 Walk - General 1) 1mi - 16:49(16:49/mi) 97/116bpm [1631b/mi] 102cal 56/62rpm 2) 1mi - 15:44(15:44/mi) 100/111bpm [1573b/mi] 97cal 59/61rpm 3) 0.84mi - 13:17(15:52/mi) 98/107bpm [1554b/mi] 82cal 58/64rpm Add a comment	1.3mi, 27:01 Run - Treadmill 1) 1mi - 20:02(20:02/mi) 113/143bpm [2263b/mi] 133cal 2) 0.31mi - 7:00(22:53/mi) 107/114bpm [2449b/mi] 35cal Add a comment 0mi, 27:44 Run - General 1) 0mi - 27:44(0/mi) 151/171bpm [INFb/mi] 329cal 42/79rpm Add a comment	2.9mi, 46:44 Walk - General 1) 1mi - 16:47(16:47/mi) 100/110bpm [1678b/mi] 102cal 55/77rpm 2) 1mi - 16:04(16:04/mi) 104/113bpm [1671b/mi] 97cal 59/62rpm 3) 0.87mi - 13:53(15:56/mi) 106/118bpm [1688b/mi] 89cal 58/65rpm Add a comment	6.3mi, 1:37:55 Walk - General 1) 1mi - 15:59(15:59/mi) 91/104bpm [1454b/mi] 99cal 58/61rpm 2) 1mi - 15:20(15:20/mi) 105/118bpm [1610b/mi] 100cal 58/62rpm 3) 1mi - 15:45(15:45/mi) 104/114bpm [1638b/mi] 103cal 56/63rpm 4) 1mi - 15:08(15:08/mi) 105/111bpm [1590b/mi] 101cal 59/62rpm 5) 1mi - 15:47(15:47/mi) 107/124bpm [1689b/mi] 102cal 57/65rpm 6) 1mi - 15:34(15:34/mi) 103/110bpm [1604b/mi] 100cal 58/61rpm 7) 0.27mi - 4:22(16:03/mi) 111/116bpm [1781b/mi] 31cal 54/62rpm Add a comment 2.9mi, 47:37 Walk - General 1) 1mi - 16:40(16:40/mi) 101/109bpm [1683b/mi] 100cal 54/63rpm 2) 1mi - 16:07(16:07/mi) 103/116bpm [1659b/mi] 98cal 59/62rpm 3) 0.91mi - 14:51(16:21/mi) 103/117bpm [1684b/mi] 90cal 56/66rpm Add a comment	2.8mi, 46:59 Walk - General 1) 1mi - 16:46(16:46/mi) 94/105bpm [1576b/mi] 100cal 56/60rpm 2) 1mi - 16:34(16:34/mi) 100/112bpm [1656b/mi] 98cal 57/61rpm 3) 0.83mi - 13:40(16:22/mi) 98/108bpm [1604b/mi] 82cal 56/61rpm Add a comment
Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
3.1mi, 1:10:14 Walk - General 1) 1mi - 38:56(38:56/mi) 78/100bpm [3036b/mi] 142cal 23/79rpm 2) 1mi - 14:46(14:46/mi) 90/106bpm [1329b/mi] 99cal 60/63rpm 3) 1mi - 14:56(14:56/mi) 91/102bpm [1359b/mi] 99cal 60/63rpm 4) 0.1mi - 1:37(15:20/mi) 92/99bpm [1411b/mi] 11cal 60/62rpm Add a comment	7mi, 2:07:02 Walk - General 1) 1mi - 16:35(16:35/mi) 100/113bpm [1659b/mi] 101cal 58/117rpm 2) 1mi - 16:13(16:13/mi) 109/121bpm [1768b/mi] 98cal 59/61rpm 3) 1mi - 16:21(16:21/mi) 115/124bpm [1880b/mi] 98cal 59/63rpm 4) 1mi - 17:39(17:39/mi) 120/130bpm [2118b/mi] 107cal 54/62rpm 5) 1mi - 21:48(21:48/mi) 117/125bpm [2551b/mi] 117cal 42/62rpm 6) 1mi - 17:04(17:04/mi) 118/130bpm [2013b/mi] 98cal 57/61rpm 7) 1mi - 21:18(21:18/mi) 113/128bpm [2407b/mi] 109cal 42/77rpm 8) 0mi - 3(13:23/mi) 104/105bpm [1393b/mi] 48/49rpm Add a comment	0mi, 1:00:37 Cross - Elliptical 1) 0mi - 1:00:37(0/mi) 152/171bpm [INFb/mi] 726cal 69/79rpm Add a comment 2.9mi, 47:25 Walk - General 1) 1mi - 17:11(17:11/mi) 90/101bpm [1546b/mi] 100cal 54/79rpm 2) 1mi - 16:08(16:08/mi) 95/103bpm [1533b/mi] 97cal 59/61rpm 3) 0.87mi - 14:06(16:10/mi) 97/108bpm [1569b/mi] 86cal 59/63rpm Add a comment	0mi, 21:01 Cross - Elliptical 1) 0mi - 21:01(0/mi) 163/171bpm [INFb/mi] 275cal 48/77rpm Add a comment 0mi, 27:04 Run - General 1) 0mi - 27:04(0/mi) 158/181bpm [INFb/mi] 342cal 16/71rpm Add a comment	2.9mi, 44:16 Walk - General 1) 1mi - 15:28(15:28/mi) 99/110bpm [1531b/mi] 103cal 57/66rpm 2) 1mi - 14:46(14:46/mi) 104/113bpm [1536b/mi] 101cal 60/62rpm 3) 0.87mi - 14:02(16:11/mi) 107/121bpm [1732b/mi] 91cal 55/63rpm Add a comment	0mi, 1:00:11 Cross - Elliptical 1) 0mi - 29:10(0/mi) 149/163bpm [INFb/mi] 345cal 59/75rpm 2) 0mi - 31:01(0/mi) 160/169bpm [INFb/mi] 393cal 61/76rpm Add a comment 2.8mi, 44:03 Walk - General 1) 1mi - 15:32(15:32/mi) 106/117bpm [1646b/mi] 103cal 59/63rpm 2) 1mi - 15:31(15:31/mi) 113/124bpm [1753b/mi] 100cal 60/63rpm 3) 0.84mi - 13:00(15:33/mi) 114/124bpm [1773b/mi] 86cal 59/63rpm Add a comment	2.8mi, 45:10 Walk - General 1) 1mi - 16:53(16:53/mi) 105/128bpm [1772b/mi] 100cal 57/64rpm 2) 1mi - 15:27(15:27/mi) 111/120bpm [1715b/mi] 99cal 60/63rpm 3) 0.83mi - 12:50(15:32/mi) 113/123bpm [1755b/mi] 86cal 58/64rpm Add a comment
Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
7.3mi, 2:23:33 Walk - General 1) 1mi - 15:04(15:04/mi) 112/126bpm [1688b/mi] 103cal 60/63rpm 2) 1mi - 17:13(17:13/mi) 101/122bpm [1740b/mi] 105cal 52/65rpm 3) 1mi - 13:55(13:55/mi) 117/135bpm [1629b/mi] 104cal 62/125rpm 4) 1mi - 14:01(14:01/mi) 121/134bpm [1696b/mi] 102cal 61/66rpm 5) 1mi - 14:31(14:31/mi) 122/133bpm [1771b/mi] 106cal 60/64rpm 6) 1mi - 14:40(14:40/mi) 115/126bpm [1687b/mi] 101cal 61/81rpm 7) 1mi - 47:42(47:42/mi) 89/120bpm [4245b/mi] 165cal 21/80rpm 8) 0.26mi - 6:26(24:20/mi) 83/93bpm [2020b/mi] 26cal 40/58rpm Add a comment	-	4mi, 51:25 Cross - Elliptical 1) 0mi - 51:25(0/mi) 142/161bpm [INFb/mi] 562cal 73/82rpm Add a comment 2.9mi, 52:07 Walk - General 1) 1mi - 18:50(18:50/mi) 96/109bpm [1809b/mi] 102cal 52/60rpm 2) 1mi - 17:43(17:43/mi) 96/106bpm [1700b/mi] 94cal 56/59rpm 3) 0.87mi - 15:34(17:50/mi) 99/106bpm [1765b/mi] 85cal 56/59rpm Add a comment	-	4.1mi, 1:01:12 Walk - General 1) 1mi - 14:58(14:58/mi) 101/112bpm [1512b/mi] 101cal 61/63rpm 2) 1mi - 15:04(15:04/mi) 109/121bpm [1643b/mi] 104cal 60/63rpm 3) 1mi - 14:47(14:47/mi) 109/122bpm [1612b/mi] 99cal 60/64rpm 4) 1mi - 14:37(14:37/mi) 108/119bpm [1579b/mi] 102cal 61/63rpm 5) 0.1mi - 1:45(17:51/mi) 108/111bpm [1928b/mi] 10cal 49/61rpm Add a comment	0mi, 1:00:32 Cross - Elliptical 1) 0mi - 1:00:32(0/mi) 158/178bpm [INFb/mi] 761cal 63/84rpm Add a comment 2.8mi, 49:28 Walk - General 1) 1mi - 18:01(18:01/mi) 102/122bpm [1838b/mi] 103cal 55/63rpm 2) 1mi - 16:45(16:45/mi) 106/123bpm [1776b/mi] 96cal 59/62rpm 3) 0.84mi - 14:42(17:26/mi) 101/119bpm [1761b/mi] 83cal 55/61rpm Add a comment	-

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