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Last on at 11pm, 2nd Feb 2025

F55 Stirlingshire

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Recent Blogs
Christmas Treasure Hunt	5th Jan
Fetch Royalty at the Kelpies	Sep 2024
Bridge-tastic (and hopefully Badge-tastic)	Apr 2024
Chasing a badge over two bridges in an ultra! Please help!	Apr 2024
Jumping on the Begging Bandwagon!!	Mar 2024

My parkrun
University of Stirling parkrun

Recent Training
2nd Feb	General	5.4mi	56:27
1st Feb	General	3mi	1:11:29
1st Feb	General	4.3mi	2:14:28
1st Feb	General	0.4mi	11:08
31st Jan	General	1.7mi	47:59

Planned Races	Show more
Falkirk 7 hour ultra	9th Feb
John Muir Way Ultra	8th Mar
Alloa Half Marathon	16th Mar
20 Along the Forth	22nd Mar
Devil o' the Highlands	26th Apr

12 Month Benchmarks	Run	Bike
Mile	7:25	4:32
5k	25:22	18:06
5mi	42:15	36:30
10k	53:07	47:11
10mi	1:26:57	0
Half	1:58:56	0
20mi	3:18:13	0
Mara	5:23:18	0
50k	6:33:26	0
40mi	8:49:30	0

Recent Pictures	Show more

2025 Targets	Set your targets
Run 1500 Swim 5 Walk 1200

Recent Threads
Wordle fans
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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
1mi	25				6:52 63.09						6:52 65.93			6:54 67.65	7:08 66.14				7:20 67.27	7:26 66.36		6:52 6:52/mi	67.65
2.5km	2										39:01 19.21		36:46 20.79									36:46 23:40/mi	20.79
4km	2					19:30 61.28	20:49 58.11															19:30 7:51/mi	61.28
5km	116			23:48 63.26		23:10 65.34	23:23 65.52	22:46 67.30	23:15 66.36	23:31 66.12		23:36 67.67	25:12 63.38	22:39 72.00	24:40 66.12	25:25 64.86	25:37 65.78	26:01 65.51	24:32 70.26	25:15 69.04	28:37 60.92	22:39 7:17/mi	72.00
3.9mi	4										29:09 68.50	30:00 67.19		29:07 70.70				31:45 67.78				29:07 7:28/mi	70.70
4mi	3			30:22 63.88								31:38 65.40			39:46 53.13							30:22 7:35/mi	65.40
4.5mi	5							34:50 64.82														34:50 7:44/mi	64.82
7.5km	2			37:19 60.86	38:39 59.06																	37:19 8:00/mi	60.86
4.7mi	2																44:01 58.65			44:58 59.43		44:01 9:22/mi	59.43
7.8km	5							58:26 41.73				1:04:39 39.04	59:29 42.86	1:06:15 38.90	1:01:06 42.65							58:26 12:03/mi	42.86
8km	1						40:57 60.28															40:57 8:14/mi	60.28
5mi	5		45:39 53.48	43:15 56.73							39:33 65.27							43:10 64.49	40:06 70.22			39:33 7:55/mi	70.22
5.5mi	2										43:45 65.11								44:26 69.95			43:45 7:57/mi	69.95
6mi	4				49:50 59.43	48:39 61.22	48:32 61.75	47:29 63.54														47:29 7:55/mi	63.54
10km	35	53:02 57.31	49:23 61.85	47:40 64.41	50:37 61.01	45:57 67.63	47:07 66.40	47:18 66.63	45:29 69.83	48:44 65.72	47:53 67.49	47:45 68.32	48:22 68.14	51:36 64.56	50:47 66.33	49:15 69.17		1:00:03 58.06	51:40 68.27			45:29 7:19/mi	69.83
6.5mi	1												1:41:04 33.85									1:41:04 15:33/mi	33.85
12km	2														58:43 69.47					1:05:06 66.45		58:43 7:52/mi	69.47
7.5mi	3				59:25 63.27	58:02 65.18	58:05 65.57															58:02 7:44/mi	65.57
12.5km	5					1:02:51 62.06	1:02:58 62.34	59:31 66.40	1:01:19 64.93										1:07:13 65.63			59:31 7:40/mi	66.40
13km	1			1:05:38 61.58																		1:05:38 8:08/mi	61.58
14km	1						1:28:51 50.11															1:28:51 10:13/mi	50.11
9mi	1				1:17:31 58.39																	1:17:31 8:37/mi	58.39
15km	10			1:47:00 43.88	1:38:45 47.82			1:17:25 61.80	1:15:57 63.47		1:22:36 59.34	1:24:14 58.73	1:21:37 61.21	1:24:18 59.88	1:19:00 64.61					1:26:55 62.28		1:15:57 8:09/mi	64.61
10mi	6			1:30:11 55.93									1:21:46 65.65		1:25:26 64.21			1:28:13 64.40	1:24:26 68.09	1:27:32 66.48		1:21:46 8:11/mi	68.09
11mi	4				1:32:38 60.48		1:28:45 63.96	1:35:48 59.70			1:34:41 62.00											1:28:45 8:04/mi	63.96
13.1mi	38		1:51:15 59.23	1:45:36 62.72	1:50:03 60.18	1:47:48 62.01	1:41:14 66.68	1:42:55 65.68	1:41:50 66.79		1:43:20 67.58	1:42:43 68.68	1:42:32 69.54	1:43:40 69.58	1:47:34 67.05	1:50:54 66.59	2:41:00 46.42		1:56:19 65.84	1:59:36 64.83		1:41:14 7:44/mi	69.58
13.8mi	1										2:09:39 56.92											2:09:39 9:24/mi	56.92
14mi	1											2:06:00 60.08										2:06:00 9:00/mi	60.08
14.6mi	1							2:40:41 47.47														2:40:41 11:00/mi	47.47
26.2km	1					2:18:03 61.05																2:18:03 8:29/mi	61.05
20mi	2																		3:42:28 53.20	3:22:06 59.31		3:22:06 10:06/mi	59.31
21mi	1				3:07:55 57.80																	3:07:55 8:57/mi	57.80
26.2mi	25				4:00:48 56.99	3:55:01 58.75	3:42:32 62.48		3:48:22 61.87	3:50:13 61.94	4:08:16 58.02	4:06:03 59.18	3:47:05 64.88	3:49:03 65.12	3:57:58 63.45	4:08:02 61.65	5:41:00 45.41	4:26:09 58.94	4:15:20 62.25			3:42:32 8:30/mi	65.12
30mi	1											6:27:44 43.91										6:27:44 12:55/mi	43.91
50km	1																6:32:30 48.00					6:32:30 12:38/mi	48.00
32mi	1						5:13:20 56.16															5:13:20 9:47/mi	56.16
33mi	12							5:04:03 60.73		5:24:35 57.37	5:22:01 58.36	5:32:25 57.74	4:58:04 64.39	5:00:27 64.63	5:17:57 61.83	5:24:59 61.24			6:10:40 55.78			4:58:04 9:02/mi	64.63
55km	2											6:35:06 50.85	6:21:08 53.33									6:21:08 11:09/mi	53.33
40mi	2												7:45:00 53.39	8:59:22 46.60								7:45:00 11:38/mi	53.39
43mi	3											9:57:26 44.91	9:27:23 47.84							9:40:44 51.09		9:27:23 13:12/mi	51.09
53mi	3										13:43:26 41.79		12:06:54 48.42					14:07:43 44.20				12:06:54 13:43/mi	48.42

Date	Planned Races			Distance
27 Sep	Kelpies Half Marathon Confirmed			13.1mi
26 Apr	Devil o' the Highlands Confirmed			43mi
22 Mar	20 Along the Forth Confirmed			20mi
16 Mar	Alloa Half Marathon Confirmed			13.1mi
8 Mar	John Muir Way Ultra Confirmed			50km
9 Feb	Falkirk 7 hour ultra Confirmed			7hr
2025		Result	WAVA	Distance
18 Jan	University of Stirling parkrun	28:46	60.60	5km
11 Jan	University of Stirling parkrun SB	28:37	60.92	5km
2024		Result	WAVA	Distance
28 Dec	University of Stirling parkrun	43:06	40.45	5km
21 Dec	University of Stirling parkrun	28:22	61.46	5km
7 Dec	University of Stirling parkrun	36:21	47.96	5km
30 Nov	University of Stirling parkrun	26:53	64.85	5km
16 Nov	Plean parkrun	29:22	59.37	5km
27 Oct	Kippen Trail Race SB	44:58	59.43	4.7mi
26 Oct	University of Stirling parkrun	36:27	47.83	5km
19 Oct	University of Stirling parkrun	42:18	41.21	5km
19 Oct	The Doctor K Cup	33:52	51.48	5km
12 Oct	University of Stirling parkrun	45:09	38.61	5km
22 Sep	Kelpies Half Marathon	2:05:43	61.68	13.1mi
21 Sep	Plean parkrun	29:37	58.86	5km
14 Sep	University of Stirling parkrun	42:10	41.35	5km
7 Sep	University of Stirling parkrun	47:10	36.96	5km
17 Aug	St Andrews parkrun SB	25:15	69.04	5km
10 Aug	Drumpellier Country parkrun	26:00	67.05	5km
3 Aug	University of Stirling parkrun	26:38	65.46	5km
1 Aug	August Virtual Mile			1mi
27 Jul	University of Stirling parkrun	26:40	65.38	5km
20 Jul	Lews Castle parkrun	37:50	46.08	5km
13 Jul	University of Stirling parkrun	29:24	59.30	5km
6 Jul	F’Laps			24hr
1 Jul	July Virtual Mile	8:12	60.85	1mi
21 Jun	Black Rock '5' Race	42:27	60.18	4.5mi
8 Jun	University of Stirling parkrun	27:19	63.82	5km
1 Jun	June Virtual Mile	8:30	58.70	1mi
26 May	Dunblane 12km Road Race SB	1:05:06	66.45	12km
25 May	University of Stirling parkrun	27:52	62.56	5km
18 May	University of Stirling parkrun	27:11	64.13	5km
12 May	Loch Leven Half Marathon SB	1:59:36	64.83	13.1mi
11 May	University of Stirling parkrun	31:10	55.94	5km
1 May	May Virtual Mile	7:44	64.52	1mi
20 Apr	Forth Ultra SB	9:40:44	51.09	43mi
1 Apr	April Virtual Mile			1mi
30 Mar	University of Stirling parkrun	38:35	44.67	5km
23 Mar	University of Stirling parkrun	52:26	32.87	5km
17 Mar	Alloa Half Marathon	2:03:25	62.05	13.1mi
16 Mar	20 Along the Forth PB	3:22:06	59.31	20mi
9 Mar	University of Stirling parkrun	26:55	64.03	5km
3 Mar	Arbroath Footers Smokies Ladies 10 SB	1:27:32	66.48	10mi
2 Mar	University of Stirling parkrun	28:09	61.23	5km
1 Mar	March Virtual Mile	8:20	59.19	1mi
24 Feb	Belton House parkrun	27:15	63.25	5km
17 Feb	University of Stirling parkrun	25:52	66.63	5km
13 Feb	WCH 1 mile time trial SB	7:26	66.36	1mi
11 Feb	Devilla Forest 15k SB	1:26:55	62.28	15km
10 Feb	University of Stirling parkrun	27:10	63.45	5km
3 Feb	University of Stirling parkrun	32:52	52.44	5km
1 Feb	February Virtual Mile			1mi
27 Jan	East District XC League Race 3 - Bathgate	30:30	65.81	5.8km
27 Jan	University of Stirling parkrun	32:17	53.39	5km
20 Jan	University of Stirling parkrun	26:40	64.64	5km
13 Jan	University of Stirling parkrun	39:03	44.14	5km
6 Jan	University of Stirling parkrun	28:23	60.73	5km
1 Jan	January Virtual Mile	8:09	60.53	1mi
2023		Result	WAVA	Distance
30 Dec	University of Stirling parkrun	28:51	59.74	5km
29 Dec	Tillicoultry 10k SB	51:40	68.27	10km
9 Dec	University of Stirling parkrun	26:22	65.37	5km
2 Dec	University of Stirling parkrun	26:21	65.41	5km
1 Dec	December Virtual Mile	7:59	61.79	1mi
25 Nov	Drumpellier Country parkrun	25:35	67.37	5km
18 Nov	East District XC League Race 2 - Dundee	34:43	59.87	6km
18 Nov	University of Stirling parkrun	30:19	56.85	5km
1 Nov	November Virtual Mile	7:58	61.92	1mi
28 Oct	University of Stirling parkrun	50:37	34.05	5km
21 Oct	University of Stirling parkrun	26:29	65.08	5km
14 Oct	Lincoln parkrun	25:30	67.59	5km
7 Oct	The Doctor K Cup	26:25	65.25	5km
7 Oct	University of Stirling parkrun	26:50	64.23	5km
1 Oct	October Virtual Mile	7:58	61.92	1mi
1 Oct	Great Scottish Run Half Marathon SB	1:56:19	65.84	13.1mi
30 Sep	University of Stirling parkrun	41:09	41.89	5km
23 Sep	St Andrews parkrun	39:24	43.75	5km
2 Sep	University of Stirling parkrun	25:28	67.68	5km
1 Sep	September Virtual Mile	7:52	62.71	1mi
26 Aug	Haldon Forest parkrun	27:04	63.68	5km
12 Aug	University of Stirling parkrun	26:37	64.76	5km
6 Aug	Mhor Marathon	5:08:35	51.51	26.2mi
5 Aug	Springburn parkrun, Glasgow	24:55	69.17	5km
1 Aug	August Virtual Mile	7:42	64.06	1mi
22 Jul	University of Stirling parkrun	27:32	62.60	5km
15 Jul	Faskally Forest parkrun	28:16	60.98	5km
11 Jul	WCH 1 mile time trial	7:21	67.11	1mi
9 Jul	Crieff 10km	56:31	62.41	10km
8 Jul	Palacerigg Country parkrun	26:17	65.58	5km
5 Jul	Brig Bash 5 SB	40:06	70.22	5mi
1 Jul	July Virtual Mile SB	7:20	67.27	1mi
1 Jul	University of Stirling parkrun	26:05	66.08	5km
24 Jun	Sunset Half Marathon	2:21:00	54.31	13.1mi
22 Jun	Milnathort Dash SB	44:26	69.95	5.5mi
1 Jun	June Virtual Mile	7:48	63.24	1mi
28 May	Edinburgh Marathon SB	4:15:20	62.25	26.2mi
27 May	University of Stirling parkrun	1:02:11	27.72	5km
1 May	May Virtual Mile	8:57	55.12	1mi
29 Apr	Ruchill parkrun	26:36	64.80	5km
22 Apr	Yarborough Leisure Centre parkrun SB	24:32	70.26	5km
15 Apr	Teignmouth Promenade parkrun	24:42	69.78	5km
8 Apr	Dunfermline parkrun	33:17	51.20	5km
1 Apr	April Virtual Mile	7:47	62.67	1mi
1 Apr	Auldcathie District parkrun	25:43	66.27	5km
26 Mar	20 Along the Forth SB	3:42:28	53.20	20mi
25 Mar	University of Stirling parkrun	26:39	63.95	5km
11 Mar	D33 Ultra SB	6:10:40	55.78	33mi
5 Mar	Arbroath Footers Smokies Ladies 10 SB	1:24:26	68.09	10mi
4 Mar	University of Stirling parkrun	27:22	62.28	5km
1 Mar	March Virtual Mile	7:37	64.04	1mi
25 Feb	University of Stirling parkrun	34:41	49.14	5km
18 Feb	University of Stirling parkrun	25:48	66.06	5km
14 Feb	WCH 1 mile time trial	7:24	65.91	1mi
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:07:13	65.63	12.5km
11 Feb	University of Stirling parkrun	34:54	48.83	5km
5 Feb	Falkirk 7 hour ultra	36mi		7hr
4 Feb	Auldcathie District parkrun	25:57	65.67	5km
1 Feb	February Virtual Mile	7:21	66.36	1mi
31 Jan	January Virtual Mile	8:05	60.34	1mi
21 Jan	University of Stirling parkrun	26:30	64.31	5km
14 Jan	University of Stirling parkrun	27:34	61.82	5km
7 Jan	University of Stirling parkrun	27:10	62.73	5km
2022		Result	WAVA	Distance
3 Dec	University of Stirling parkrun	34:16	49.74	5km
19 Nov	Whitley Bay parkrun	26:52	63.43	5km
12 Nov	University of Stirling parkrun	34:48	48.97	5km
22 Oct	University of Stirling parkrun	38:39	44.09	5km
15 Oct	University of Stirling parkrun	43:19	39.34	5km
8 Oct	University of Stirling parkrun	26:43	63.79	5km
8 Oct	The Doctor K Cup SB	26:01	65.51	5km
3 Sep	Glenmore 12hr	40mi		12hr
9 Aug	Graham Clark Memorial Race SB	31:45	67.78	3.9mi
6 Aug	University of Stirling parkrun	27:26	62.12	5km
23 Jul	The Highlander, Last One Standing			261km
10 Jul	Crieff 10km SB	1:00:03	58.06	10km
6 Jul	Brig Bash 5 SB	43:10	64.49	5mi
25 Jun	Sunset Marathon SB	4:26:09	58.94	26.2mi
2 May	Buckland Brewer 10km	1:17:00	45.28	10km
23 Apr	Highland Fling SB	14:07:43	44.20	53mi
16 Apr	University of Stirling parkrun	37:22	45.61	5km
27 Mar	Fetcheveryone Cathedral Challenge			700mi
6 Mar	Arbroath Footers Smokies Ladies 10 SB	1:28:13	64.40	10mi
26 Feb	University of Stirling parkrun	26:18	64.07	5km
6 Feb	Falkirk Ultra (8 hour race)	33mi		8hr
23 Jan	Funchal Marathon	4:34:18	56.46	26.2mi
23 Jan	She Was Going For A Run - Virtual	28:11	59.79	5km
2021		Result	WAVA	Distance
4 Dec	University of Stirling parkrun	25:48	65.32	5km
27 Nov	University of Stirling parkrun SB	25:37	65.78	5km
30 Oct	Half Marathon Dunes of Fuerteventura SB	2:41:00	46.42	13.1mi
9 Oct	John Muir Way Ultra PB	6:32:30	48.00	50km
3 Oct	Virtual London Marathon SB	5:41:00	45.41	26.2mi
26 Sep	Kippen Trail Race PB	44:01	58.65	4.7mi
25 Sep	University of Stirling parkrun	28:12	59.76	5km
28 Aug	University of Stirling parkrun	27:30	61.28	5km
24 Jul	Wimpole Estate parkrun	27:05	62.22	5km
2 Apr	Fetcheveryone Castle Challenge			600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	26:31	62.85	5km
4 Oct	Virtual London Marathon SB	4:08:02	61.65	26.2mi
10 Sep	Auchterarder Virtual 10km SB	49:15	69.17	10km
10 Sep	Auchterarder Virtual Half Marathon SB	1:50:54	66.59	13.1mi
11 Jun	Virtual West Highland Way Race	15:25:12	83.69	95mi
14 Mar	D33 Ultra SB	5:24:59	61.24	33mi
29 Feb	University of Stirling parkrun SB	25:25	64.86	5km
22 Feb	University of Stirling parkrun	25:28	64.73	5km
8 Feb	Plean parkrun	42:41	38.62	5km
2 Feb	Falkirk Ultra (8 hour race)	30mi		8hr
25 Jan	University of Stirling parkrun	25:31	64.61	5km
2019		Result	WAVA	Distance
21 Dec	Plean parkrun	30:28	54.11	5km
7 Dec	University of Stirling parkrun	25:05	65.72	5km
2 Nov	Glen Ogle 33 Ultra	6:07:55	54.09	33mi
19 Oct	The Dramathon	4:14:38	59.30	26.2mi
12 Oct	University of Stirling parkrun	25:50	63.82	5km
6 Oct	Strathcarron 10k Race	54:49	61.45	10km
7 Sep	Glenmore 12 Hour	32mi		12hr
7 Jul	Crieff 10k	54:53	61.38	10km
14 Jun	Black Rock '5' Race	50:12	48.07	4.5mi
4 Jun	WCH 1 mile time trial SB	7:08	66.14	1mi
26 May	Dunblane 12km Road Race PB	58:43	69.47	12km
19 May	ASICS Windermere Marathon	4:13:42	59.52	26.2mi
12 May	Mulberry Bush Montessori Balfron 10k SB	50:47	66.33	10km
8 May	Dumyat Hill Race SB	1:01:06	42.65	7.8km
28 Apr	Great Stirling Run Marathon SB	3:57:58	63.45	26.2mi
3 Apr	Campus 5km at University of Stirling SB	24:40	66.12	5km
31 Mar	Alloa Half Marathon SB	1:47:34	67.05	13.1mi
16 Mar	D33 Ultra SB	5:17:57	61.83	33mi
3 Mar	Arbroath Footers Smokies Ladies 10 SB	1:25:26	64.21	10mi
17 Feb	Devilla Forest 15k SB	1:19:00	64.61	15km
3 Feb	Falkirk Ultra (8 hour race)	41mi		8hr
20 Jan	Skull Trail Race SB	39:46	53.13	4mi
12 Jan	Plean parkrun	25:21	64.33	5km
2018		Result	WAVA	Distance
29 Dec	Falkirk parkrun	25:16	64.55	5km
1 Dec	Foxtrail Nocturnal Ultra	29mi		6hr
24 Nov	Bideford parkrun PB	22:39	72.00	5km
3 Nov	Half Marathon Dunes of Fuerteventura	2:08:42	56.04	13.1mi
20 Oct	East District XC League - Stirling	29:22	66.93	6km
14 Oct	Strathcarron 10k Race SB	51:36	64.56	10km
30 Sep	Great Scottish Run Half Marathon SB	1:43:40	69.58	13.1mi
4 Sep	WCH 1 mile time trial SB	6:54	67.65	1mi
7 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) PB	29:07	70.70	3.9mi
14 Jul	Clyde stride ultramarathon SB	8:59:22	46.60	40mi
27 May	Edinburgh Marathon SB	3:49:03	65.12	26.2mi
19 May	Bideford parkrun	23:00	70.91	5km
9 May	Dumyat Hill Race SB	1:06:15	38.90	7.8km
5 May	Plean parkrun	25:26	64.12	5km
29 Apr	Great Stirling Run Marathon	3:56:26	63.08	26.2mi
22 Apr	London Marathon	4:22:04	56.91	26.2mi
10 Mar	D33 Ultra SB	5:00:27	64.63	33mi
6 Mar	WCH 1 mile time trial	7:18	63.26	1mi
18 Feb	Devilla Forest 15k SB	1:24:18	59.88	15km
10 Feb	Falkirk parkrun	25:32	63.19	5km
28 Jan	Falkirk Ultra (8 hour race)	40mi		8hr
2017		Result	WAVA	Distance
29 Nov	Lanzarote International Running Challenge 21K	1:47:23	66.40	13.1mi
4 Nov	Glen Ogle 33 Ultra	5:28:22	59.14	33mi
15 Oct	Strathcarron 10k Race			10km
7 Oct	Dunoon "wee eck" ultramarathon PB	6:21:08	53.33	55km
1 Oct	Great Scottish Run Half Marathon SB	1:42:32	69.54	13.1mi
17 Sep	Auchterarder Half Marathon	1:46:14	67.12	13.1mi
2 Sep	Glenmore 12hr	58mi		12hr
5 Aug	Devil o' the Highlands PB	9:27:23	47.84	43mi
15 Jul	Clyde stride ultramarathon PB	7:45:00	53.39	40mi
8 Jul	Alva Games Hill Race PB	36:46	20.79	2.5km
23 Jun	Black Rock '5' Race	36:33	64.60	4.5mi
18 Jun	Bannockburn 703 10k SB	48:22	68.14	10km
21 May	Great Stirling Run Marathon SB	3:47:05	64.88	26.2mi
3 May	Dumyat Hill Race SB	59:29	42.86	7.8km
29 Apr	Highland Fling PB	12:06:54	48.42	53mi
23 Apr	Balfron 10k (Stirling/Glasgow area)	48:48	67.53	10km
19 Mar	Alloa Half Marathon	1:45:37	66.79	13.1mi
11 Mar	D33 Ultra PB	4:58:04	64.39	33mi
5 Mar	Arbroath Footers Smokies Ladies 10 PB	1:21:46	65.65	10mi
19 Feb	Devilla Forest 15k SB	1:21:37	61.21	15km
4 Feb	Falkirk parkrun SB	25:12	63.38	5km
22 Jan	Devil's Burdens Hill Relays - Leg 2 PB	1:41:04	33.85	6.5mi
2016		Result	WAVA	Distance
19 Nov	Bideford parkrun SB	23:36	67.67	5km
5 Nov	Glen Ogle 33 Ultra SB	5:32:25	57.74	33mi
30 Oct	Antonine Trail Race PB	2:06:00	60.08	14mi
15 Oct	Falkirk parkrun	25:33	62.51	5km
8 Oct	Dunoon "wee eck" ultramarathon SB	6:35:06	50.85	55km
2 Oct	Great Scottish Run Half Marathon SB	1:42:43	68.68	13.1mi
11 Sep	City of Stirling 10k SB	47:45	68.32	10km
9 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	30:00	67.19	3.9mi
6 Aug	Devil o' the Highlands SB	9:57:26	44.91	43mi
11 May	Dumyat Hill Race SB	1:04:39	39.04	7.8km
7 May	Glen Lyon Ultra PB	6:27:44	43.91	30mi
4 May	May the Forth Fun Run SB	31:38	65.40	4mi
24 Apr	London Marathon SB	4:06:03	59.18	26.2mi
21 Feb	Devilla Forest 15k SB	1:24:14	58.73	15km
23 Jan	Devil's Burden Leg 3	1:31:00	39.04	6.8mi
2015		Result	WAVA	Distance
7 Nov	Glen Ogle 33 Ultra	5:36:50	56.36	33mi
18 Oct	Antonine Trail Race PB	2:09:39	56.92	13.8mi
4 Oct	Great Scottish Run Half Marathon SB	1:43:20	67.58	13.1mi
13 Sep	City of Stirling 10k SB	47:53	67.49	10km
16 Aug	Sheriffmuir 11 SB	1:34:41	62.00	11mi
4 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	29:09	68.50	3.9mi
14 Jul	WCH 1 mile time trial SB	6:52	65.93	1mi
11 Jul	Alva Games Hill Race SB	39:01	19.21	2.5km
1 Jul	Brig Bash 5 PB	39:33	65.27	5mi
25 Jun	Milnathort Dash PB	43:45	65.11	5.5mi
7 Jun	Strathearn Marathon SB	4:08:16	58.02	26.2mi
17 May	Brathay Windermere Marathon	4:24:37	54.43	26.2mi
25 Apr	Highland Fling SB	13:43:26	41.79	53mi
15 Mar	Alloa Half Marathon	1:57:05	59.08	13.1mi
14 Mar	D33 Ultra SB	5:22:01	58.36	33mi
8 Feb	Devilla Forest 15k SB	1:22:36	59.34	15km
2014		Result	WAVA	Distance
8 Jun	Vale of Leven 10k SB	48:44	65.72	10km
25 May	Edinburgh Marathon SB	3:50:13	61.94	26.2mi
13 Apr	London Marathon	3:58:31	59.78	26.2mi
30 Mar	Stirling Sprint Duathlon			0km/20km/10km
15 Mar	D33 Ultra SB	5:24:35	57.37	33mi
11 Jan	Great Winter Run - Edinburgh SB	23:31	66.12	5km
4 Jan	Falkirk parkrun	24:22	63.81	5km
2013		Result	WAVA	Distance
28 Dec	Falkirk parkrun	24:08	64.43	5km
11 Nov	Club La Santa Duathlon	1:04:17		0km/15km/5km
20 Oct	MH Survival of the Fittest Edinburgh			10km
29 Sep	Baxters Loch Ness Marathon	3:48:24	61.86	26.2mi
9 Jun	The Strathearn Marathon	3:51:23	61.06	26.2mi
2 Jun	Stirling Novice Triathlon	53:38		400m/14km/2.5km
30 May	Dumbarton 10k PB	45:29	69.83	10km
23 May	Clydebank 10k	45:38	69.60	10km
21 Apr	London Marathon SB	3:48:22	61.87	26.2mi
31 Mar	Stirling Sprint Duathlon	1:35:38		0km/20km/10km
17 Mar	Alloa Half Marathon SB	1:41:50	66.79	13.1mi
24 Feb	Devilla Forest 15k PB	1:15:57	63.47	15km
17 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:01:19	64.93	12.5km
12 Jan	East District XC League (Broxburn - womens race)	30:21	61.27	6km
5 Jan	Great Winter Run - Edinburgh SB	23:15	66.36	5km
2012		Result	WAVA	Distance
22 Nov	Miami Turkey Trot 10km SB	47:18	66.63	10km
3 Nov	Glen Ogle 33 Ultra SB	5:04:03	60.73	33mi
2 Sep	Great Scottish Run Half Marathon	1:43:33	65.68	13.1mi
19 Aug	Sheriffmuir Challenge SB	1:35:48	59.70	11mi
1 Jul	Coniston Half Marathon Trail Race	1:59:31	56.91	13.1mi
12 May	Loch Leven Half Marathon	1:45:05	64.72	13.1mi
9 May	Dumyat Hill Race PB	58:26	41.73	7.8km
4 May	Black Rock '5' Race PB	34:50	64.82	4.5mi
28 Apr	Highland Fling Relay - Leg Two - Drymen to Rowerdennan PB	2:40:41	47.47	14.6mi
18 Mar	Alloa Half Marathon SB	1:42:55	65.59	13.1mi
11 Mar	Gartmorn 6 PB	47:29	63.54	6mi
26 Feb	Devilla Forest 15k SB	1:17:25	61.80	15km
25 Feb	Strathclyde parkrun SB	22:46	67.30	5km
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	59:31	66.40	12.5km
2011		Result	WAVA	Distance
12 Nov	Mermaid 10km - San Francisco SB	47:07	66.40	10km
5 Nov	Glen Ogle 32 Ultra PB	5:13:20	56.16	32mi
22 Oct	National XC Relays, Cumbernauld SB	20:49	58.11	4km
2 Oct	Baxters Loch Ness Marathon PB	3:42:32	62.48	26.2mi
4 Sep	Great Scottish Run Half Marathon PB	1:41:14	66.68	13.1mi
21 Aug	Sheriffmuir Challenge PB	1:28:45	63.96	11mi
20 Aug	Falkirk parkrun SB	23:23	65.52	5km
16 Jul	Falkirk parkrun	24:32	62.45	5km
3 Jul	Coniston Mini Marathon 16km PB	1:28:51	50.11	14km
29 May	Dunblane Hydro 7.5 mile Road Race SB	58:05	65.57	7.5mi
14 May	Loch Leven Half Marathon	1:46:37	63.31	13.1mi
17 Apr	London Marathon	4:20:58	53.28	26.2mi
20 Mar	Alloa Half Marathon	1:43:32	64.75	13.1mi
13 Mar	Gartmorn 6 SB	48:32	61.75	6mi
6 Mar	Bideford Half Marathon	1:43:29	64.78	13.1mi
20 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:02:58	62.34	12.5km
19 Feb	Scottish National XC Champs (Falkirk) Sen Women PB	40:57	60.28	8km
2010		Result	WAVA	Distance
20 Nov	East District XC League (Broxburn - womens race)	28:16	64.90	6km
3 Oct	Kilomathon - Scotland PB	2:18:03	61.05	26.2km
19 Sep	City of Stirling 10k SB	45:57	67.63	10km
5 Sep	Great Scottish Run Half Marathon	1:48:06	62.01	13.1mi
11 Jul	Crieff 10K	52:33	59.13	10km
13 Jun	Vale of Leven 10k	48:40	63.85	10km
11 Jun	Black Rock '5' Race	36:30	58.21	4.3mi
3 Jun	Dumbarton 10k	46:50	66.35	10km
30 May	Dunblane Hydro 7.5 Mile Road Race PB	58:02	65.18	7.5mi
27 May	Clydebank 10k	46:10	67.31	10km
20 May	Helensburgh 10k	47:20	65.65	10km
18 Apr	Brighton Marathon SB	3:55:01	58.75	26.2mi
21 Mar	Alloa Half Marathon SB	1:47:48	61.79	13.1mi
14 Mar	Gartmorn 6 SB	48:39	61.22	6mi
21 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:02:51	62.06	12.5km
30 Jan	Edinburgh parkrun SB	23:10	65.34	5km
9 Jan	Bupa Great Winter Run PB	19:30	61.28	4km
2009		Result	WAVA	Distance
12 Dec	Scottish Fetch Mile PB	6:52	63.09	1mi
25 Nov	La Vuelta de Tinajo Lanzarote half marathon			13.1mi
24 Nov	Lanzarote 5k beach race			5km
23 Nov	Lanzarote 13k Ridge race			13km
22 Nov	Clasica de Lanzarote 10k			10km
3 Oct	Coniston Trail Race SB	1:38:45	47.82	15km
6 Sep	Great Scottish Run Half Marathon	1:50:57	60.04	13.1mi
16 Aug	Sheriffmuir Challenge SB	1:32:38	60.48	11mi
12 Jul	Crieff 10K	53:39	57.56	10km
18 Jun	Kirkintilloch 10k SB	50:37	61.01	10km
14 Jun	Doune Fun Run 6km			6km
24 May	Dunblane Hydro 7.5 Mile Road Race SB	59:25	63.27	7.5mi
22 May	Black Rock '5' Race	36:44	60.26	4.5mi
26 Apr	London Marathon SB	4:00:48	56.99	26.2mi
29 Mar	Cranleigh 21 PB	3:07:55	57.80	21mi
8 Mar	Gartmorn 6 SB	49:50	59.43	6mi
1 Mar	Bideford Half Marathon	1:52:02	59.12	13.1mi
22 Feb	Sussex Beacon Half Marathon SB	1:50:03	60.18	13.1mi
8 Feb	Henfield 9 PB	1:17:31	58.39	9mi
18 Jan	Plumpton Classic SB	38:39	59.06	7.5km
2008		Result	WAVA	Distance
29 Nov	19th Ciudad de Arrecife Lanzarote Marathon	1:46:19	62.30	13.1mi
26 Nov	La Vuelta de Tinajo Lanzarote half marathon SB	1:45:36	62.72	13.1mi
25 Nov	Lanzarote 5k beach race	29:48	50.53	5km
24 Nov	Lanzarote 13k Ridge race PB	1:05:38	61.58	13km
23 Nov	Clasica de Lanzarote 10k	48:36	63.17	10km
16 Nov	Brighton 10k SB	47:40	64.41	10km
2 Nov	Barns Green Half Marathon	1:48:53	60.83	13.1mi
12 Oct	Chichester Priory 10K -18th	49:39	61.84	10km
5 Oct	Lewes Downland 10 SB	1:30:11	55.93	10mi
7 Sep	Fittleworth Five SB	43:15	56.73	5mi
8 Jun	Hove Park 5K SB	23:48	63.26	5km
7 Jun	Brighton & Hove parkrun	24:06	62.48	5km
4 Jun	Worthing 10k	48:29	63.33	10km
18 May	Bognor Prom 10k	49:58	61.45	10km
19 Apr	Hawkshead Trail Race SB	1:47:00	43.88	15km
2 Mar	Bideford Half Marathon	1:51:24	59.15	13.1mi
17 Feb	Sussex Beacon Half Marathon	1:48:45	60.59	13.1mi
27 Jan	Worthing Lido 4 PB	30:22	63.88	4mi
20 Jan	Plumpton Classic PB	37:19	60.86	7.5km
2007		Result	WAVA	Distance
18 Nov	Brighton 10k SB	49:23	61.85	10km
28 Oct	Barns Green Half Marathon SB	1:51:15	59.23	13.1mi
2 Sep	Fittleworth Flyers Fun run SB	45:39	53.48	5mi
6 Jun	Worthing 10K	50:00	61.08	10km
20 May	Bognor Prom 10k	50:27	60.54	10km
18 Feb	Sussex Beacon Half Marathon	1:56:55	56.10	13.1mi
2006		Result	WAVA	Distance
19 Nov	Brighton 10k SB	53:02	57.31	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
2025	92	8	0	0	0	0	0	0	0	0	0	0	100
2025	162	5	0	0	0	0	0	0	0	0	0	0	167
2024	106	101	100	114	84	79	123	90	110	122	97	52	1178
2024	0	0	0	0	0	2.5	1.1	0.5	0	0	1.1	0	5.1
2024	139	145	154	171	157	87	82	108	128	158	118	103	1550
2024	0	0	0	0	8	0	18	0	0	0	0	0	26
2023	83	101	86	75	129	121	112	115	76	94	116	57	1167
2023	0	0	0.4	0	0.3	0	0	1.2	0.5	0	0.6	0.2	3.2
2023	164	141	158	158	150	101	145	139	101	143	127	116	1642
2022	105	97	108	117	106	91	110	91	79	164	113	69	1252
2022	0	0	0	0	0.5	0	0	4.2	0	0.3	2	0.1	7.1
2022	144	155	134	144	156	117	134	128	118	83	137	124	1573
2022	0	0	0	0	0	0	12	0	0	0	0	0	12
2021	72	81	129	107	73	67	81	68	112	65	74	97	1027
2021	0	0	0	0	0	0	0	4.5	0	0	0	0	4.5
2021	162	150	69	159	139	125	119	116	122	144	125	122	1553
2020	5	9	9	23	12	27	12	67	31	20	36	21	272
2020	0	0	0	0	0	0	0	4.4	0	1.3	1.5	0	7.2
2020	141	177	131	144	214	219	182	155	181	148	167	163	2021
2020	0	0	0	0	13	7	0	0	35	8	0	0	63
2019	3	3	0	0	0	0	0	4	4	10	6	2	33
2019	0	0	0	0	0	0	0	0.6	0.7	0	0	1.5	2.8
2019	141	112	118	100	130	108	75	74	113	123	97	110	1300
2018	168	141	160	101	131	121	134	145	101	104	124	106	1537
2017	10	0	2	5	12	0	0	0	0	0	0	0	30
2017	167	171	185	195	134	145	135	125	138	113	113	123	1744
2016	0	0	0	0	0	0	0	0	8	4	0	0	12
2016	143	122	78	43	96	102	151	114	131	145	98	82	1302
2015	0	0	0	1	8	0	0	0	0	0	0	0	9
2015	168	161	171	104	100	68	107	85	160	169	93	149	1534
2015	0	0	0	3	4	0	60	0	0	0	0	0	67
2014	0	0	0	4	20	2	14	0	1	4	5	2	51
2014	0.3	3.5	0.7	0	0	0	0	0	0	0	0	0	4.5
2014	142	62	131	129	113	103	104	52	125	80	54	53	1148
2014	10	27	65	13	3	0	53	6	13	8	5	0	203
2013	0	0	0	6	9	11	0	0	0	0	7	0	33
2013	0.6	0.6	0	0	0.9	0	0	0	0	0	0.3	0	2.4
2013	158	151	169	135	112	100	107	147	109	96	100	137	1519
2013	0	59	49	0	197	106	87	0	65	0	49	0	612
2012	0	0	2	7	92	0	0	0	0	0	0	0	101
2012	141	150	130	136	109	109	108	110	132	160	132	100	1517
2012	0	0	0	0	0	0	0	0	13	36	0	0	49
2011	0	0	0	0	0	83	0	0	0	0	0	0	83
2011	133	150	195	103	122	61	108	172	114	117	106	119	1501
2011	0	0	0	0	0	0	0	0	0	0	10	0	10
2010	0	0	0	0	0	0	0	0	0	0	0	0	0
2010	131	141	141	132	98	97	101	112	84	105	112	110	1364
2010	0	0	0	0	25	0	9	0	50	0	0	0	84
2009	0	0	0	0	0	2.6	5.1	1.9	0	0	0	0	9.6
2009	105	114	118	126	74	81	92	62	56	60	88	33	1008

Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
0.7mi, 8:11 Run - Warm Down 1) 0.71mi - 8:11(11:32/mi) 132/150bpm [1523b/mi] 89cal 5.2/6.32mph Add a comment 3.2mi, 33:42 Run - Intervals WCH session (3mins slow / (4x 5minSteady/2minRecovery) / 3min slow) 1) 1mi - 10:00(10:00/mi) 136/149bpm [1361b/mi] 109cal 6/6.91mph 2) 1mi - 10:27(10:27/mi) 133/144bpm [1391b/mi] 108cal 5.74/6.74mph 3) 1mi - 11:24(11:24/mi) 133/152bpm [1516b/mi] 108cal 5.26/6.51mph 4) 0.17mi - 1:50(11:04/mi) 136/139bpm [1505b/mi] 18cal 5.42/6.01mph Add a comment 1.1mi, 11:26 Run - Warm Up 1) 1mi - 10:47(10:47/mi) 130/144bpm [1403b/mi] 113cal 5.56/7.33mph 2) 0.06mi - 38(10:35/mi) 129/132bpm [1365b/mi] 6cal 5.67/5.8mph Add a comment 6.1mi, 1:56:11 Walk - General 1) 1mi - 19:16(19:16/mi) 100/111bpm [1927b/mi] 101cal 56/64rpm 3.11/3.61mph 2) 1mi - 19:57(19:57/mi) 102/127bpm [2036b/mi] 112cal 52/62rpm 3.01/3.76mph 3) 1mi - 16:49(16:49/mi) 97/106bpm [1632b/mi] 102cal 59/66rpm 3.57/4.63mph 4) 1mi - 20:21(20:21/mi) 98/130bpm [1995b/mi] 101cal 32/74rpm 2.95/4.19mph 5) 1mi - 18:59(18:59/mi) 85/118bpm [1613b/mi] 115cal 45/65rpm 3.16/4.51mph 6) 1mi - 18:26(18:26/mi) 64/80bpm [1180b/mi] 95cal 55/65rpm 3.25/4.28mph 7) 0.14mi - 2:22(17:19/mi) 70/76bpm [1212b/mi] 14cal 56/61rpm 3.47/3.67mph Add a comment	1.8mi, 18:59 Run - General 1) 1mi - 10:50(10:50/mi) 125/143bpm [1354b/mi] 106cal 5.54/6.35mph 2) 0.77mi - 8:09(10:33/mi) 123/127bpm [1297b/mi] 76cal 5.69/6.45mph Add a comment 2.5mi, 48:13 Walk - General 1) 1mi - 18:33(18:33/mi) 80/96bpm [1484b/mi] 107cal 53/61rpm 3.23/4.47mph 2) 1mi - 19:21(19:21/mi) 86/101bpm [1664b/mi] 107cal 55/61rpm 3.1/3.97mph 3) 0.5mi - 10:19(20:43/mi) 83/93bpm [1719b/mi] 48cal 53/60rpm 2.9/3.26mph Add a comment 0mi, 57:38 Cross - Yoga 1) 0mi - 57:38(0/mi) 73/100bpm [INFb/mi] 140cal Add a comment 0.9mi, 16:48 Walk - General 1) 0.9mi - 16:48(18:39/mi) 94/111bpm [1752b/mi] 115cal 55/63rpm 3.22/4.24mph Add a comment 6.1mi, 1:55:01 Walk - General 1) 1mi - 22:52(22:52/mi) 90/114bpm [2058b/mi] 117cal 4/71rpm 2.62/3.95mph 2) 1mi - 19:25(19:25/mi) 80/106bpm [1553b/mi] 97cal 7/68rpm 3.09/3.67mph 3) 1mi - 19:00(19:00/mi) 89/123bpm [1691b/mi] 92cal 6/63rpm 3.16/3.49mph 4) 1mi - 17:44(17:44/mi) 92/112bpm [1631b/mi] 85cal 1/70rpm 3.38/3.8mph 5) 1mi - 17:15(17:15/mi) 88/105bpm [1518b/mi] 83cal 4/78rpm 3.48/4.36mph 6) 1mi - 16:46(16:46/mi) 90/104bpm [1509b/mi] 81cal 2/76rpm 3.58/4.24mph 7) 0.11mi - 2:00(17:49/mi) 79/83bpm [1407b/mi] 11cal 25/64rpm 3.37/3.63mph Add a comment	0.6mi, 7:43 Run - Warm Down 1) 0.64mi - 7:43(12:03/mi) 120/128bpm [1445b/mi] 74cal 4.98/6.28mph Add a comment 1.8mi, 32:42 Run - Coaching WCH coaching - Dovehill/Neci Crescent “Figure of Hate” hilly loops 1) 0.82mi - 15:00(18:21/mi) 125/143bpm [2294b/mi] 138cal 3.27/6.18mph 2) 0.1mi - 2:00(19:43/mi) 124/139bpm [2444b/mi] 17cal 3.04/6.85mph 3) 0.82mi - 15:00(18:19/mi) 118/138bpm [2162b/mi] 106cal 3.27/5.57mph 4) 0.02mi - 42(40:41/mi) 102/107bpm [4150b/mi] 2cal 1.47/2.23mph Add a comment 0.7mi, 8:52 Run - Warm Up 1) 0.66mi - 8:52(13:23/mi) 123/135bpm [1645b/mi] 85cal 4.49/6.26mph Add a comment 0mi, 15:05 Cross - Strength Add a comment 5.1mi, 53:42 Run - General 1) 1mi - 10:17(10:17/mi) 150/156bpm [1542b/mi] 131cal 5.84/7.37mph 2) 1mi - 10:41(10:41/mi) 142/157bpm [1517b/mi] 118cal 5.62/6.51mph 3) 1mi - 10:33(10:33/mi) 142/161bpm [1498b/mi] 111cal 5.69/6.1mph 4) 1mi - 10:59(10:59/mi) 125/131bpm [1374b/mi] 83cal 5.46/6.37mph 5) 1mi - 10:19(10:19/mi) 125/129bpm [1290b/mi] 78cal 5.81/6.55mph 6) 0.08mi - 53(11:21/mi) 124/126bpm [1407b/mi] 7cal 5.29/5.74mph Add a comment	0mi, 1:03:41 Cross - Strength Add a comment 4.3mi, 45:58 Run - General 1) 1mi - 10:40(10:40/mi) 141/159bpm [1505b/mi] 124cal 5.62/6.12mph 2) 1mi - 10:45(10:45/mi) 159/172bpm [1710b/mi] 136cal 5.58/6.2mph 3) 1mi - 10:54(10:54/mi) 128/162bpm [1396b/mi] 91cal 5.5/6.45mph 4) 1mi - 10:39(10:39/mi) 130/160bpm [1384b/mi] 88cal 5.64/6.03mph 5) 0.27mi - 2:59(10:57/mi) 127/129bpm [1390b/mi] 25cal 5.48/5.8mph Add a comment 0mi, 1:05:53 Cross - Yoga 1) 0mi - 1:05:53(0/mi) 79/107bpm [INFb/mi] 201cal Add a comment 1.6mi, 28:54 Walk - General 1) 1mi - 19:30(19:30/mi) 94/110bpm [1833b/mi] 119cal 3.08/4.47mph 2) 0.55mi - 9:24(17:02/mi) 100/110bpm [1703b/mi] 55cal 3.52/3.97mph Add a comment 1.1mi, 18:01 Walk - General 1) 1mi - 16:10(16:10/mi) 106/124bpm [1713b/mi] 128cal 3.71/6.16mph 2) 0.12mi - 1:52(15:55/mi) 118/132bpm [1879b/mi] 12cal 3.77/4.95mph Add a comment	1.7mi, 39:31 Walk - General 1) 1mi - 20:11(20:11/mi) 81/102bpm [1635b/mi] 102cal 54/62rpm 2.97/3.97mph 2) 0.67mi - 19:20(28:44/mi) 81/107bpm [2327b/mi] 89cal 33/70rpm 2.09/3.88mph Add a comment 3.1mi, 36:42 Run - General 1) 1mi - 12:34(12:34/mi) 123/133bpm [1546b/mi] 118cal 4.77/5.97mph 2) 1mi - 12:11(12:11/mi) 115/128bpm [1402b/mi] 98cal 4.92/6.16mph 3) 1mi - 11:00(11:00/mi) 125/133bpm [1374b/mi] 103cal 5.46/6.14mph 4) 0.07mi - 57(12:56/mi) 125/128bpm [1617b/mi] 8cal 4.64/5.59mph Add a comment 3.1mi, 28:28 Run - Race 1) 1mi - 9:20(9:20/mi) 134/141bpm [1252b/mi] 104cal 6.42/7.14mph 2) 1mi - 9:07(9:07/mi) 143/150bpm [1304b/mi] 110cal 6.58/7.06mph 3) 1mi - 9:06(9:06/mi) 148/156bpm [1346b/mi] 112cal 6.6/7.31mph 4) 0.13mi - 54(7:12/mi) 154/159bpm [1108b/mi] 11cal 8.34/7.97mph Add a comment 1mi, 11:48 Run - General 1) 1mi - 11:42(11:42/mi) 124/140bpm [1450b/mi] 116cal 5.13/6.24mph 2) 0.01mi - 6(19:18/mi) 127/127bpm [2452b/mi] 3.11/2.44mph Add a comment	4.2mi, 44:02 Run - General 1) 1mi - 10:51(10:51/mi) 122/135bpm [1324b/mi] 109cal 5.53/5.97mph 2) 1mi - 10:37(10:37/mi) 126/130bpm [1337b/mi] 107cal 5.65/6.01mph 3) 1mi - 10:26(10:26/mi) 128/133bpm [1335b/mi] 104cal 5.76/6.53mph 4) 1mi - 10:26(10:26/mi) 129/134bpm [1345b/mi] 99cal 5.75/6.26mph 5) 0.17mi - 1:43(10:24/mi) 132/134bpm [1372b/mi] 17cal 5.77/6.03mph Add a comment 2.4mi, 52:44 Walk - General 1) 1mi - 20:55(20:55/mi) 87/126bpm [1820b/mi] 96cal 23/65rpm 2.87/3.47mph 2) 1mi - 22:05(22:05/mi) 83/103bpm [1833b/mi] 95cal 42/59rpm 2.72/3.17mph 3) 0.43mi - 9:44(22:48/mi) 88/109bpm [2007b/mi] 49cal 42/57rpm 2.63/3.26mph Add a comment	3mi, 51:04 Walk - General 1) 1mi - 17:10(17:10/mi) 99/109bpm [1699b/mi] 100cal 57/61rpm 3.5/5.45mph 2) 1mi - 16:27(16:27/mi) 97/105bpm [1596b/mi] 102cal 57/64rpm 3.65/4.01mph 3) 1mi - 17:12(17:12/mi) 97/107bpm [1669b/mi] 101cal 55/61rpm 3.49/4.51mph 4) 0.01mi - 15(22:52/mi) 90/92bpm [2058b/mi] 2.62/2.53mph Add a comment 1.5mi, 15:39 Run - General 1) 1mi - 10:38(10:38/mi) 132/144bpm [1403b/mi] 108cal 5.64/7.22mph 2) 0.49mi - 5:01(10:12/mi) 123/131bpm [1254b/mi] 47cal 5.89/6.57mph Add a comment 0mi, 1:03:11 Cross - Yoga 1) 0mi - 53(0/mi) 111/119bpm [INFb/mi] 6cal 2) 0mi - 1:02:18(0/mi) 66/110bpm [INFb/mi] 116cal Add a comment 0mi, 1:00:03 Cross - Strength Legs, Bums, Tums - Jackie Add a comment 1.2mi, 21:17 Walk - General 1) 1mi - 18:05(18:05/mi) 95/110bpm [1717b/mi] 115cal 57/63rpm 3.32/3.82mph 2) 0.16mi - 3:12(19:33/mi) 97/110bpm [1896b/mi] 15cal 47/62rpm 3.07/3.57mph Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
3.3mi, 44:32 Run - Coaching WCH Coaching (5mins easy / 6 x (2min effort/2min recovery) / 5mins easy) plus warm down 1) 0.42mi - 5:00(11:48/mi) 139/159bpm [1641b/mi] 54cal 5.08/6.22mph 2) 0.19mi - 2:00(10:34/mi) 157/162bpm [1659b/mi] 24cal 5.68/5.74mph 3) 0.09mi - 2:00(23:24/mi) 133/156bpm [3112b/mi] 19cal 2.56/5.68mph 4) 0.17mi - 2:00(12:03/mi) 144/155bpm [1735b/mi] 23cal 4.98/6.12mph 5) 0.11mi - 2:00(18:59/mi) 122/143bpm [2317b/mi] 12cal 3.16/3.82mph 6) 0.15mi - 2:00(13:02/mi) 142/167bpm [1850b/mi] 21cal 4.61/5.85mph 7) 0.08mi - 2:00(24:09/mi) 136/165bpm [3284b/mi] 20cal 2.49/3.26mph 8) 0.19mi - 2:00(10:16/mi) 140/152bpm [1436b/mi] 22cal 5.85/7.03mph 9) 0.09mi - 2:00(22:05/mi) 130/147bpm [2871b/mi] 17cal 2.72/6.14mph 10) 0.18mi - 2:00(11:18/mi) 131/147bpm [1481b/mi] 18cal 5.31/6.47mph 11) 0.08mi - 2:00(26:33/mi) 122/148bpm [3239b/mi] 13cal 2.26/6.49mph 12) 0.12mi - 2:00(16:02/mi) 125/137bpm [2004b/mi] 14cal 3.74/7.1mph 13) 0.11mi - 2:00(18:57/mi) 128/142bpm [2425b/mi] 14cal 3.17/6.03mph 14) 0.4mi - 5:00(12:30/mi) 142/150bpm [1776b/mi] 55cal 4.8/6.2mph 15) 0.87mi - 10:32(12:02/mi) 146/163bpm [1757b/mi] 116cal 4.98/6.12mph Add a comment 0.7mi, 7:57 Run - Warm Up 1) 0.67mi - 7:57(11:47/mi) 141/152bpm [1661b/mi] 92cal 5.09/5.89mph Add a comment 2.7mi, 26:28 Run - General 1) 1mi - 10:08(10:08/mi) 152/161bpm [1541b/mi] 125cal 5.92/6.35mph 2) 1mi - 9:46(9:46/mi) 157/167bpm [1534b/mi] 124cal 6.14/6.47mph 3) 0.67mi - 6:33(9:47/mi) 143/148bpm [1399b/mi] 75cal 6.13/6.47mph Add a comment 5.6mi, 1:00:00 Run - General 1) 0.46mi - 5:00(10:59/mi) 131/144bpm [1438b/mi] 52cal 5.46/5.74mph 2) 0.2mi - 2:00(10:03/mi) 143/148bpm [1437b/mi] 23cal 5.97/6.64mph 3) 0.17mi - 2:00(11:42/mi) 148/155bpm [1732b/mi] 23cal 5.12/6.07mph 4) 0.11mi - 2:00(18:10/mi) 156/167bpm [2835b/mi] 25cal 3.3/4.74mph 5) 0.15mi - 2:00(13:34/mi) 142/160bpm [1927b/mi] 23cal 4.42/5.89mph 6) 0.18mi - 2:00(10:52/mi) 137/144bpm [1488b/mi] 22cal 5.52/6.14mph 7) 0.19mi - 2:00(10:21/mi) 144/160bpm [1491b/mi] 22cal 5.79/6.01mph 8) 0.19mi - 2:00(10:35/mi) 158/163bpm [1671b/mi] 25cal 5.67/5.91mph 9) 0.14mi - 2:00(13:49/mi) 157/165bpm [2168b/mi] 25cal 4.34/6.47mph 10) 0.2mi - 2:00(9:55/mi) 158/163bpm [1568b/mi] 26cal 6.05/6.57mph 11) 0.13mi - 2:00(14:49/mi) 137/160bpm [2030b/mi] 18cal 4.05/6.1mph 12) 0.19mi - 2:00(10:27/mi) 129/135bpm [1347b/mi] 16cal 5.74/6.76mph 13) 0.21mi - 2:00(9:25/mi) 135/138bpm [1270b/mi] 20cal 6.38/6.47mph 14) 0.51mi - 5:00(9:49/mi) 135/138bpm [1326b/mi] 50cal 6.11/6.22mph 15) 1mi - 10:29(10:29/mi) 131/140bpm [1372b/mi] 90cal 5.73/6.51mph 16) 1mi - 10:25(10:25/mi) 130/138bpm [1353b/mi] 84cal 5.76/7.16mph 17) 0.51mi - 5:07(10:03/mi) 134/141bpm [1346b/mi] 44cal 5.97/6.53mph Add a comment 3.9mi, 1:08:25 Walk - General 1) 1mi - 17:32(17:32/mi) 96/107bpm [1684b/mi] 110cal 55/65rpm 3.42/5.01mph 2) 1mi - 16:27(16:27/mi) 87/101bpm [1431b/mi] 104cal 58/63rpm 3.65/5.2mph 3) 1mi - 16:37(16:37/mi) 85/95bpm [1412b/mi] 100cal 59/63rpm 3.61/4.13mph 4) 0.93mi - 17:49(19:04/mi) 74/91bpm [1411b/mi] 97cal 49/63rpm 3.15/4.17mph Add a comment	1.2mi, 13:02 Run - General 1) 1mi - 10:32(10:32/mi) 118/129bpm [1242b/mi] 100cal 5.7/6.64mph 2) 0.23mi - 2:31(10:54/mi) 120/125bpm [1307b/mi] 23cal 5.51/6.37mph Add a comment 2.6mi, 51:17 Walk - General 1) 1mi - 19:40(19:40/mi) 80/96bpm [1573b/mi] 106cal 49/77rpm 3.05/5.03mph 2) 1mi - 18:50(18:50/mi) 83/99bpm [1563b/mi] 99cal 52/59rpm 3.19/5.59mph 3) 0.6mi - 12:48(21:18/mi) 66/90bpm [1406b/mi] 45cal 51/60rpm 2.82/3.26mph Add a comment 0mi, 1:01:15 Cross - Yoga 1) 0mi - 1:01:15(0/mi) 75/111bpm [INFb/mi] 160cal Add a comment 1mi, 16:20 Walk - General 1) 0.96mi - 16:20(16:57/mi) 104/143bpm [1763b/mi] 112cal 54/83rpm 3.54/6.28mph Add a comment 6.3mi, 2:21:19 Walk - General 1) 1mi - 25:41(25:41/mi) 98/110bpm [2517b/mi] 96cal 5/74rpm 2.34/3.4mph 2) 1mi - 20:09(20:09/mi) 94/116bpm [1894b/mi] 72cal 3/76rpm 2.98/3.47mph 3) 1mi - 23:45(23:45/mi) 95/123bpm [2257b/mi] 89cal 3/58rpm 2.53/2.78mph 4) 1mi - 21:53(21:53/mi) 97/118bpm [2122b/mi] 79cal 3/62rpm 2.74/3.05mph 5) 1mi - 21:51(21:51/mi) 96/120bpm [2098b/mi] 79cal 1/72rpm 2.74/3.63mph 6) 1mi - 21:49(21:49/mi) 93/114bpm [2028b/mi] 76cal 1/78rpm 2.75/3.72mph 7) 0.3mi - 6:12(20:53/mi) 96/117bpm [2004b/mi] 22cal 17/65rpm 2.87/3.13mph Add a comment	0mi, 16:51 Cross - Strength Add a comment 7.2mi, 1:13:06 Run - General 1) 1mi - 10:25(10:25/mi) 124/135bpm [1292b/mi] 106cal 5.76/6.41mph 2) 1mi - 9:47(9:47/mi) 129/132bpm [1263b/mi] 101cal 6.13/6.43mph 3) 1mi - 9:56(9:56/mi) 128/133bpm [1272b/mi] 96cal 6.04/6.35mph 4) 1mi - 9:43(9:43/mi) 131/136bpm [1273b/mi] 92cal 6.18/6.72mph 5) 1mi - 10:20(10:20/mi) 132/135bpm [1364b/mi] 100cal 5.8/6.57mph 6) 1mi - 10:35(10:35/mi) 125/137bpm [1323b/mi] 79cal 5.67/6.49mph 7) 1mi - 10:27(10:27/mi) 126/138bpm [1316b/mi] 77cal 5.74/6.68mph 8) 0.16mi - 1:52(11:23/mi) 130/132bpm [1479b/mi] 15cal 5.27/6.1mph Add a comment	2mi, 1:01:04 Walk - General 1) 1mi - 29:34(29:34/mi) 98/151bpm [2898b/mi] 120cal 38/79rpm 2.03/18.89mph 2) 1mi - 31:10(31:10/mi) 107/144bpm [3334b/mi] 154cal 38/88rpm 1.93/3.01mph 3) 0mi - 19(1:23:16/mi) 88/92bpm [7327b/mi] 0.72/0mph Add a comment 2.8mi, 29:09 Run - General 1) 1mi - 11:00(11:00/mi) 120/143bpm [1321b/mi] 106cal 5.45/11.04mph 2) 1mi - 10:20(10:20/mi) 120/132bpm [1240b/mi] 94cal 5.81/6.47mph 3) 0.8mi - 7:49(9:45/mi) 124/131bpm [1209b/mi] 73cal 6.15/6.95mph Add a comment 0mi, 1:01:47 Cross - Yoga 1) 0mi - 1:01:47(0/mi) 75/102bpm [INFb/mi] 161cal Add a comment 0.9mi, 15:57 Walk - General 1) 0.92mi - 15:57(17:24/mi) 97/117bpm [1688b/mi] 110cal 57/71rpm 3.45/3.92mph Add a comment	2.4mi, 47:28 Walk - General 1) 1mi - 18:21(18:21/mi) 101/109bpm [1854b/mi] 102cal 55/59rpm 3.27/3.97mph 2) 1mi - 20:56(20:56/mi) 104/129bpm [2176b/mi] 124cal 53/79rpm 2.87/3.67mph 3) 0.43mi - 8:12(19:16/mi) 89/100bpm [1715b/mi] 42cal 50/61rpm 3.11/3.92mph Add a comment 3.2mi, 35:48 Run - General 1) 1mi - 12:06(12:06/mi) 122/135bpm [1477b/mi] 116cal 4.96/6.01mph 2) 1mi - 11:04(11:04/mi) 121/134bpm [1339b/mi] 97cal 5.42/6.57mph 3) 1mi - 10:46(10:46/mi) 120/132bpm [1292b/mi] 90cal 5.57/6.99mph 4) 0.17mi - 1:52(10:44/mi) 123/128bpm [1320b/mi] 16cal 5.59/6.05mph Add a comment 3.2mi, 28:33 Run - Race 1) 1mi - 9:22(9:22/mi) 135/147bpm [1265b/mi] 108cal 6.4/7.22mph 2) 1mi - 8:50(8:50/mi) 147/153bpm [1297b/mi] 112cal 6.8/7.41mph 3) 1mi - 8:59(8:59/mi) 150/156bpm [1348b/mi] 116cal 6.68/7.41mph 4) 0.17mi - 1:22(7:48/mi) 158/161bpm [1232b/mi] 18cal 7.7/8.39mph Add a comment 1mi, 11:04 Run - General 1) 0.99mi - 11:04(11:10/mi) 126/143bpm [1407b/mi] 115cal 5.38/9mph Add a comment	12.1mi, 2:29:13 Run - Trail Run WCH Sunday social - recce loops of Falkirk Ultra 1) 1mi - 11:54(11:54/mi) 141/156bpm [1678b/mi] 135cal 5.04/6.53mph 2) 1mi - 13:58(13:58/mi) 127/161bpm [1774b/mi] 133cal 4.29/5.82mph 3) 1mi - 10:49(10:49/mi) 138/150bpm [1492b/mi] 105cal 5.55/6.41mph 4) 1mi - 11:47(11:47/mi) 124/146bpm [1461b/mi] 93cal 5.09/6.45mph 5) 1mi - 12:22(12:22/mi) 116/132bpm [1434b/mi] 81cal 4.85/6.41mph 6) 1mi - 15:44(15:44/mi) 113/136bpm [1778b/mi] 115cal 3.81/5.45mph 7) 1mi - 11:13(11:13/mi) 126/136bpm [1413b/mi] 88cal 5.35/6.05mph 8) 1mi - 14:11(14:11/mi) 126/146bpm [1788b/mi] 111cal 4.23/6.05mph 9) 1mi - 12:15(12:15/mi) 136/148bpm [1665b/mi] 115cal 4.9/7.33mph 10) 1mi - 12:46(12:46/mi) 124/143bpm [1583b/mi] 97cal 4.7/6.45mph 11) 1mi - 10:33(10:33/mi) 139/155bpm [1466b/mi] 102cal 5.69/7.41mph 12) 1mi - 10:05(10:05/mi) 144/156bpm [1451b/mi] 108cal 5.95/6.8mph 13) 0.12mi - 1:38(13:08/mi) 140/144bpm [1838b/mi] 16cal 4.57/5.91mph Add a comment	2.2mi, 46:58 Walk - General 1) 1mi - 20:12(20:12/mi) 90/104bpm [1818b/mi] 105cal 2.97/5.57mph 2) 1mi - 21:56(21:56/mi) 88/132bpm [1930b/mi] 105cal 2.74/5.28mph 3) 0.22mi - 4:50(21:59/mi) 83/93bpm [1824b/mi] 15cal 2.73/3.59mph Add a comment 6.2mi, 2:05:59 Walk - General 1) 1mi - 22:04(22:04/mi) 83/115bpm [1832b/mi] 87cal 20/64rpm 2.72/4.24mph 2) 1mi - 23:32(23:32/mi) 98/114bpm [2306b/mi] 113cal 40/74rpm 2.55/5.22mph 3) 1mi - 25:30(25:30/mi) 87/116bpm [2219b/mi] 112cal 36/78rpm 2.35/4.7mph 4) 1mi - 12:15(12:15/mi) 97/126bpm [1189b/mi] 61cal 36/57rpm 4.9/5.28mph 5) 1mi - 20:08(20:08/mi) 89/104bpm [1791b/mi] 94cal 40/72rpm 2.98/6.32mph 6) 1mi - 19:11(19:11/mi) 93/126bpm [1784b/mi] 93cal 36/63rpm 3.13/5.68mph 7) 0.16mi - 3:18(20:09/mi) 106/137bpm [2135b/mi] 21cal 3/47rpm 2.98/3.23mph Add a comment
Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
1.3mi, 35:15 Walk - General 1) 1mi - 22:31(22:31/mi) 88/145bpm [1982b/mi] 105cal 35/62rpm 2.66/84.39mph 2) 0.27mi - 12:44(47:46/mi) 78/94bpm [3726b/mi] 41cal 18/63rpm 1.25/3.32mph Add a comment 0.4mi, 6:26 Walk - General 1) 0.35mi - 6:26(18:28/mi) 95/115bpm [1755b/mi] 36cal 50/59rpm 3.25/6.72mph Add a comment 4.2mi, 56:09 Run - General 1) 1mi - 12:42(12:42/mi) 108/130bpm [1372b/mi] 107cal 4.72/5.85mph 2) 1mi - 15:46(15:46/mi) 104/123bpm [1640b/mi] 108cal 3.81/10.08mph 3) 1mi - 9:31(9:31/mi) 103/117bpm [980b/mi] 69cal 6.31/8.68mph 4) 1mi - 15:34(15:34/mi) 95/108bpm [1479b/mi] 97cal 3.85/5.87mph 5) 0.15mi - 2:35(17:03/mi) 93/105bpm [1585b/mi] 15cal 3.52/7.45mph Add a comment	6.8mi, 1:09:37 Run - General 1) 1mi - 10:37(10:37/mi) 116/132bpm [1231b/mi] 98cal 5.65/7.33mph 2) 1mi - 10:43(10:43/mi) 121/126bpm [1296b/mi] 93cal 5.6/6.76mph 3) 1mi - 6:20(6:20/mi) 123/126bpm [779b/mi] 57cal 9.47/7.68mph 4) 1mi - 10:43(10:43/mi) 119/126bpm [1276b/mi] 85cal 5.6/6.85mph 5) 1mi - 10:39(10:39/mi) 121/127bpm [1289b/mi] 87cal 5.63/6.43mph 6) 1mi - 11:40(11:40/mi) 119/133bpm [1389b/mi] 82cal 5.14/6.87mph 7) 0.79mi - 8:54(11:18/mi) 122/139bpm [1378b/mi] 68cal 5.31/6.57mph Add a comment	1.6mi, 19:41 Run - Warm Down 1) 1mi - 9:54(9:54/mi) 127/142bpm [1257b/mi] 104cal 6.06/6.95mph 2) 0.56mi - 9:47(17:38/mi) 114/138bpm [2011b/mi] 75cal 3.4/6.53mph Add a comment 3.3mi, 33:38 Run - General WCH loops and stairs at Uni 1) 1mi - 9:58(9:58/mi) 136/149bpm [1356b/mi] 113cal 6.02/7.53mph 2) 1mi - 10:45(10:45/mi) 129/147bpm [1386b/mi] 103cal 5.58/7.2mph 3) 1mi - 9:36(9:36/mi) 136/145bpm [1306b/mi] 103cal 6.25/7.45mph 4) 0.34mi - 3:18(9:47/mi) 140/147bpm [1370b/mi] 37cal 6.13/7.26mph Add a comment 1.3mi, 13:34 Run - Warm Up 1) 1mi - 10:30(10:30/mi) 129/145bpm [1354b/mi] 111cal 5.72/8.16mph 2) 0.27mi - 3:05(11:16/mi) 124/127bpm [1397b/mi] 29cal 5.33/6.3mph Add a comment	-	6.6mi, 1:14:06 Run - General 1) 1mi - 12:29(12:29/mi) 113/123bpm [1410b/mi] 110cal 4.81/6.39mph 2) 1mi - 12:20(12:20/mi) 119/143bpm [1469b/mi] 104cal 4.86/7.39mph 3) 1mi - 10:55(10:55/mi) 125/146bpm [1364b/mi] 103cal 5.5/6.62mph 4) 1mi - 10:20(10:20/mi) 121/133bpm [1250b/mi] 88cal 5.81/6.64mph 5) 1mi - 11:37(11:37/mi) 117/133bpm [1359b/mi] 82cal 5.16/6.55mph 6) 1mi - 10:14(10:14/mi) 122/135bpm [1248b/mi] 82cal 5.87/6.37mph 7) 0.61mi - 6:12(10:08/mi) 127/136bpm [1288b/mi] 53cal 5.92/6.64mph Add a comment	13.3mi, 2:42:54 Run - Long Run 1 lap of Gartmorn Dam then WCH Social run ultra training loops 1) 1mi - 11:54(11:54/mi) 131/150bpm [1559b/mi] 126cal 5.04/6.12mph 2) 1mi - 12:09(12:09/mi) 160/175bpm [1945b/mi] 160cal 4.93/6.35mph 3) 1mi - 11:48(11:48/mi) 139/173bpm [1640b/mi] 113cal 5.08/6.53mph 4) 1mi - 13:58(13:58/mi) 122/141bpm [1703b/mi] 112cal 4.3/6.41mph 5) 1mi - 10:56(10:56/mi) 128/143bpm [1398b/mi] 96cal 5.49/6.62mph 6) 1mi - 11:59(11:59/mi) 126/136bpm [1509b/mi] 95cal 5.01/7.06mph 7) 1mi - 10:42(10:42/mi) 130/140bpm [1392b/mi] 94cal 5.61/6.85mph 8) 1mi - 13:56(13:56/mi) 124/140bpm [1729b/mi] 102cal 4.3/6.53mph 9) 1mi - 11:54(11:54/mi) 132/142bpm [1570b/mi] 103cal 5.04/6.37mph 10) 1mi - 12:54(12:54/mi) 137/152bpm [1767b/mi] 123cal 4.65/6.62mph 11) 1mi - 12:33(12:33/mi) 141/153bpm [1769b/mi] 119cal 4.78/6.07mph 12) 1mi - 11:43(11:43/mi) 148/163bpm [1735b/mi] 130cal 5.12/6.39mph 13) 1mi - 13:04(13:04/mi) 137/149bpm [1790b/mi] 107cal 4.59/6.05mph 14) 0.3mi - 3:25(11:14/mi) 144/149bpm [1617b/mi] 33cal 5.34/6.18mph Add a comment	4.8mi, 2:01:23 Walk - General 1) 1mi - 20:13(20:13/mi) 91/106bpm [1839b/mi] 106cal 53/64rpm 2.97/3.42mph 2) 1mi - 20:28(20:28/mi) 94/128bpm [1924b/mi] 107cal 52/63rpm 2.93/4.59mph 3) 1mi - 19:03(19:03/mi) 85/106bpm [1619b/mi] 92cal 28/74rpm 3.15/4.8mph 4) 1mi - 20:13(20:13/mi) 70/101bpm [1416b/mi] 65cal 50/63rpm 2.97/4.3mph 5) 0.83mi - 41:26(49:47/mi) 67/108bpm [3336b/mi] 83cal 11/71rpm 1.21/3.51mph Add a comment 3.2mi, 34:01 Run - General 1) 1mi - 11:10(11:10/mi) 117/126bpm [1307b/mi] 106cal 5.37/6.05mph 2) 1mi - 10:20(10:20/mi) 122/133bpm [1260b/mi] 96cal 5.81/6.51mph 3) 1mi - 10:35(10:35/mi) 123/132bpm [1301b/mi] 95cal 5.67/6.57mph 4) 0.19mi - 1:56(10:11/mi) 129/134bpm [1313b/mi] 19cal 5.89/6.14mph Add a comment 0mi, 1:05:21 Cross - Yoga 1) 0mi - 1:05:21(0/mi) 79/138bpm [INFb/mi] 200cal Add a comment 0.9mi, 17:48 Walk - General 1) 0.92mi - 17:48(19:23/mi) 101/114bpm [1957b/mi] 107cal 54/63rpm 3.1/3.55mph Add a comment 5.7mi, 1:03:30 Run - General 1) 1mi - 11:48(11:48/mi) 117/140bpm [1382b/mi] 110cal 5.08/5.61mph 2) 1mi - 11:48(11:48/mi) 118/127bpm [1393b/mi] 105cal 5.08/6.18mph 3) 1mi - 10:29(10:29/mi) 112/120bpm [1175b/mi] 79cal 5.72/6.47mph 4) 1mi - 11:01(11:01/mi) 111/120bpm [1223b/mi] 80cal 5.45/6.28mph 5) 1mi - 10:47(10:47/mi) 117/125bpm [1262b/mi] 82cal 5.56/6.43mph 6) 0.71mi - 7:35(10:38/mi) 119/127bpm [1266b/mi] 62cal 5.64/6.03mph Add a comment
Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3
3mi, 1:20:56 Walk - General 1) 1mi - 25:35(25:35/mi) 93/111bpm [2379b/mi] 133cal 29/58rpm 2.34/11.04mph 2) 1mi - 28:18(28:18/mi) 84/110bpm [2377b/mi] 105cal 30/60rpm 2.12/4.78mph 3) 1mi - 26:52(26:52/mi) 80/129bpm [2149b/mi] 81cal 17/110rpm 2.23/5.59mph 4) 0mi - 11(2:03:26/mi) 89/97bpm [10986b/mi] 0.49/1.63mph Add a comment	5.5mi, 2:11:07 Walk - General 1) 1mi - 23:03(23:03/mi) 75/95bpm [1729b/mi] 99cal 40/64rpm 2.6/12.29mph 2) 1mi - 21:01(21:01/mi) 74/96bpm [1556b/mi] 96cal 52/76rpm 2.85/3.42mph 3) 1mi - 21:41(21:41/mi) 84/131bpm [1821b/mi] 99cal 43/78rpm 2.77/5.11mph 4) 1mi - 30:58(30:58/mi) 79/122bpm [2446b/mi] 116cal 12/58rpm 1.94/3.9mph 5) 1mi - 22:43(22:43/mi) 85/124bpm [1932b/mi] 79cal 45/61rpm 2.64/4.28mph 6) 0.46mi - 11:40(25:37/mi) 83/107bpm [2127b/mi] 38cal 24/58rpm 2.34/3.53mph Add a comment 0.8mi, 17:40 Walk - General 1) 0.79mi - 17:40(22:16/mi) 86/101bpm [1914b/mi] 79cal 39/62rpm 2.7/3.38mph Add a comment	2.3mi, 41:45 Walk - General 1) 1mi - 14:39(14:39/mi) 88/118bpm [1289b/mi] 79cal 14/86rpm 4.1/7.16mph 2) 1mi - 18:45(18:45/mi) 91/125bpm [1706b/mi] 82cal 9/56rpm 3.2/5.72mph 3) 0.33mi - 8:21(25:09/mi) 78/96bpm [1962b/mi] 21cal 4/55rpm 2.38/3.9mph Add a comment 5.7mi, 2:31:07 Walk - General 1) 1mi - 25:32(25:32/mi) 84/118bpm [2145b/mi] 111cal 35/65rpm 2.35/4.38mph 2) 1mi - 25:56(25:56/mi) 76/107bpm [1971b/mi] 105cal 42/58rpm 2.31/3.03mph 3) 1mi - 24:41(24:41/mi) 85/116bpm [2099b/mi] 107cal 39/74rpm 2.43/4.53mph 4) 1mi - 26:40(26:40/mi) 88/108bpm [2347b/mi] 126cal 36/80rpm 2.25/4.88mph 5) 1mi - 25:28(25:28/mi) 86/108bpm [2190b/mi] 106cal 39/63rpm 2.36/4.34mph 6) 0.69mi - 22:49(33:12/mi) 83/120bpm [2755b/mi] 85cal 22/76rpm 1.81/4.91mph Add a comment 3.5mi, 47:46 Run - General 1) 1mi - 15:48(15:48/mi) 91/144bpm [1438b/mi] 97cal 3.8/6.18mph 2) 1mi - 14:11(14:11/mi) 115/130bpm [1630b/mi] 118cal 4.23/6.05mph 3) 1mi - 12:51(12:51/mi) 110/135bpm [1413b/mi] 93cal 4.67/5.76mph 4) 0.47mi - 4:56(10:35/mi) 109/116bpm [1154b/mi] 39cal 5.67/6.59mph Add a comment	1.7mi, 47:59 Walk - General 1) 1mi - 33:20(33:20/mi) 94/126bpm [3133b/mi] 159cal 25/66rpm 1.8/3.82mph 2) 0.74mi - 14:39(19:47/mi) 87/97bpm [1721b/mi] 70cal 42/65rpm 3.03/20.37mph Add a comment 1.9mi, 41:42 Walk - General 1) 1mi - 27:26(27:26/mi) 100/126bpm [2743b/mi] 144cal 23/78rpm 2.19/8.91mph 2) 0.91mi - 14:17(15:43/mi) 85/101bpm [1336b/mi] 72cal 12/75rpm 3.82/33.83mph Add a comment 0.4mi, 12:52 Walk - General 1) 0.42mi - 12:52(30:45/mi) 93/115bpm [2860b/mi] 70cal 29/62rpm 1.95/3.97mph Add a comment 0.2mi, 2:23 Run - General 1) 0.21mi - 2:23(11:26/mi) 118/127bpm [1350b/mi] 22cal 5.25/6.55mph Add a comment 8.3mi, 1:28:41 Run - General 1) 1mi - 10:28(10:28/mi) 111/132bpm [1162b/mi] 88cal 5.73/6.55mph 2) 1mi - 11:39(11:39/mi) 116/129bpm [1352b/mi] 90cal 5.15/6.82mph 3) 1mi - 11:30(11:30/mi) 124/141bpm [1427b/mi] 102cal 5.22/6.49mph 4) 1mi - 10:46(10:46/mi) 134/144bpm [1442b/mi] 106cal 5.58/7.12mph 5) 1mi - 9:24(9:24/mi) 142/149bpm [1334b/mi] 105cal 6.38/7.78mph 6) 1mi - 9:57(9:57/mi) 128/147bpm [1273b/mi] 79cal 6.03/6.89mph 7) 1mi - 11:48(11:48/mi) 136/150bpm [1604b/mi] 110cal 5.09/6.95mph 8) 1mi - 10:08(10:08/mi) 138/146bpm [1399b/mi] 98cal 5.92/6.97mph 9) 0.32mi - 3:02(9:27/mi) 146/154bpm [1380b/mi] 34cal 6.35/6.93mph Add a comment 0.2mi, 2:24 Run - General 1) 0.2mi - 2:24(12:15/mi) 110/121bpm [1347b/mi] 20cal 4.9/5.95mph Add a comment	3mi, 1:11:29 Walk - General 1) 1mi - 27:52(27:52/mi) 86/130bpm [2396b/mi] 135cal 6/58rpm 2.15/4.24mph 2) 1mi - 26:13(26:13/mi) 89/145bpm [2333b/mi] 125cal 4/76rpm 2.29/3.49mph 3) 1mi - 17:22(17:22/mi) 86/135bpm [1494b/mi] 61cal 1/72rpm 3.45/7.28mph 4) 0mi - 2(15:41/mi) 71/71bpm [1113b/mi] 3.83/3.63mph Add a comment 4.3mi, 2:14:28 Walk - General 1) 1mi - 36:43(36:43/mi) 80/132bpm [2938b/mi] 147cal 18/78rpm 1.63/3.8mph 2) 1mi - 32:18(32:18/mi) 79/120bpm [2551b/mi] 144cal 29/80rpm 1.86/4.09mph 3) 1mi - 33:49(33:49/mi) 73/115bpm [2468b/mi] 128cal 24/77rpm 1.77/4.05mph 4) 1mi - 23:35(23:35/mi) 83/129bpm [1957b/mi] 102cal 33/78rpm 2.54/5.32mph 5) 0.31mi - 8:03(26:14/mi) 87/109bpm [2282b/mi] 33cal 34/56rpm 2.29/3.23mph Add a comment 0.4mi, 11:08 Walk - General 1) 0.43mi - 11:08(25:54/mi) 87/102bpm [2253b/mi] 49cal 25/65rpm 2.32/4.22mph Add a comment	5.4mi, 56:27 Run - General 1) 1mi - 11:14(11:14/mi) 144/156bpm [1617b/mi] 134cal 5.34/5.89mph 2) 1mi - 10:16(10:16/mi) 155/162bpm [1592b/mi] 124cal 5.84/6.82mph 3) 1mi - 10:29(10:29/mi) 155/165bpm [1625b/mi] 128cal 5.72/6.32mph 4) 1mi - 10:19(10:19/mi) 155/164bpm [1600b/mi] 128cal 5.81/6.37mph 5) 1mi - 10:09(10:09/mi) 159/165bpm [1613b/mi] 127cal 5.91/6.62mph 6) 0.38mi - 4:00(10:30/mi) 162/170bpm [1700b/mi] 51cal 5.72/6.39mph Add a comment	-

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