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Runningbug

Last on at 8am, 1st Feb 2025

M60 Lanarkshire

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STATUS Still running

Runningbug runners | BOABY HILLDODGERS

Races
99
Miles
17978
Miles
202
Miles
337
WAVA
68.33%
5k
21:17
5M
39:57
10k
45:59
10M
1:12:00
Half
1:33:34
Mara
3:25:18

About Me
I have been running since the 1980 marathon boom I am a Scottish athletics coach Just love to run now I am over 60 should be older and wiser..........you think? Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? take your time, slow down, most people train at far too fast a pace = no recovery or injury, have a plan keep to one or two key sessions a week can be faster or longer, everything else should be slow and easy …….need patience and consistency

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My parkrun
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Recent Training
30th Jan	Warm Down	0.4mi	4:12
30th Jan	Tempo	1mi	8:06
30th Jan	Warm Up	1.6mi	16:19
29th Jan	General	4mi	37:55
27th Jan	Intervals	3.8mi	35:01

12 Month Benchmarks	Run
Mile	7:29
5k	23:54
5mi	40:59
10k	51:24
10mi	1:26:31
Half	1:54:39

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Buddies (2)

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Best Times
Best WAVA

Dist	Races	1983	1985	1994	1998	1999	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	35											21:17 65.02	22:28 62.06	22:23 62.77	22:41 62.42	22:44 62.76	22:42 63.35	22:55 63.24	21:55 67.09	21:33 68.33			22:25 67.87		22:58 67.36	23:29 66.44					21:17 6:51/mi	68.33
5mi	1																											39:57 64.93			39:57 7:59/mi	64.93
10km	2											45:59 61.50												47:20 66.12							45:59 7:24/mi	66.12
7.7mi	2																									1:02:37 63.90	1:00:44 66.49				1:00:44 7:53/mi	66.49
10mi	1				1:12:00 61.40																										1:12:00 7:12/mi	61.40
11mi	1													1:41:12 51.40																	1:41:12 9:12/mi	51.40
13.1mi	51				1:34:02 62.21	1:33:34 62.78	1:40:47 58.58	1:39:39 59.60	1:41:25 58.96	1:42:22 58.99	1:40:06 61.18	1:40:08 61.16	1:41:17 61.48	1:43:22 60.74	1:49:00 57.60		1:50:32 58.28	1:46:40 60.39	1:46:07 61.23	1:40:20 65.33	1:47:03 62.89	1:46:13 63.39	1:45:25 65.04	1:48:00 64.07	1:51:30 62.06			2:03:00 58.43	1:51:15 65.23	1:55:07 63.66	1:33:34 7:09/mi	65.33
26.2km	1																2:29:58 53.69														2:29:58 9:13/mi	53.69
26.2mi	5	3:29:42 57.97	3:58:20 51.00	3:25:18 59.22	4:35:00 44.79					4:25:06 47.65																					3:25:18 7:50/mi	59.22

2024		Result	WAVA	Distance
27 Oct	Jedburgh Half Marathon SB	1:55:07	63.66	13.1mi
2023		Result	WAVA	Distance
29 Oct	https://www.fetcheveryone.com/races/jedburgh-halfmarathon-7390903 SB	1:51:15	65.23	13.1mi
30 Apr	Monklands Half marathon	1:52:10	64.07	13.1mi
12 Mar	Alloa Half Marathon	1:52:05	64.12	13.1mi
2022		Result	WAVA	Distance
29 Oct	Path of Condie Half Marathon SB	2:03:00	58.43	13.1mi
29 Jan	Five mile time trial PB	39:57	64.93	5mi
2021		Result	WAVA	Distance
6 Mar	Two Loch Challenge PB	1:00:44	66.49	7.7mi
2020		Result	WAVA	Distance
3 Oct	2 x loch time trial SB	1:02:37	63.90	7.7mi
11 Jun	Lockdown 5k 2 SB	23:29	66.44	5km
9 May	Lockdown 5k 2	23:47	65.60	5km
18 Apr	Lockdown 5K	23:53	65.33	5km
7 Mar	Strathclyde parkrun	24:34	63.51	5km
2019		Result	WAVA	Distance
27 Oct	Jedburgh half marathon	2:01:15	57.61	13.1mi
12 May	Monklands Half marathon SB	1:51:30	62.06	13.1mi
6 Apr	Strathclyde parkrun SB	22:58	67.36	5km
2018		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon SB	1:48:00	64.07	13.1mi
22 Sep	HamilTEN 10k SB	47:20	66.12	10km
3 Jun	Alloa Half Marathon	2:03:00	55.74	13.1mi
2017		Result	WAVA	Distance
29 Oct	Jedburgh Half Marathon SB	1:45:25	65.04	13.1mi
20 May	Strathclyde parkrun	22:37	67.27	5km
14 May	Monklands half marathon	1:47:57	62.94	13.1mi
29 Apr	Strathclyde parkrun	23:00	66.15	5km
15 Apr	Strathclyde parkrun SB	22:25	67.87	5km
19 Mar	Alloa Half Marathon	1:48:12	62.79	13.1mi
4 Mar	Strathclyde parkrun	22:51	66.58	5km
4 Feb	Strathclyde parkrun	24:08	63.04	5km
2016		Result	WAVA	Distance
30 Oct	Jedburgh half	1:48:00	62.91	13.1mi
20 Mar	Alloa Half Marathon SB	1:46:13	63.39	13.1mi
2015		Result	WAVA	Distance
25 Oct	Jedburgh half SB	1:47:03	62.89	13.1mi
2013		Result	WAVA	Distance
13 Jul	Clyde Stride Ultra Marathon (40 miles)			40mi
1 Jun	Strathclyde parkrun event # 162	21:42	67.86	5km
25 May	Strathclyde parkrun event # 161	22:10	66.43	5km
19 May	Monklands Half Marathon	1:41:43	64.44	13.1mi
4 May	Strathclyde parkrun event # 158	22:18	66.04	5km
6 Apr	Strathclyde parkrun event # 154 SB	21:33	68.33	5km
23 Mar	Strathclyde parkrun event # 152	23:10	63.57	5km
17 Mar	Alloa Half Marathon SB	1:40:20	65.33	13.1mi
9 Feb	Strathclyde parkrun event # 146	22:11	66.38	5km
5 Jan	Strathclyde parkrun Event #141	22:17	66.09	5km
2012		Result	WAVA	Distance
28 Oct	Jedburgh Halfmarathon	1:43:30	63.33	13.1mi
27 Oct	Strathclyde parkrun Event #130	21:57	67.09	5km
15 Sep	Strathclyde parkrun # 124 SB	21:55	66.66	5km
1 Sep	Strathclyde parkrun #123	22:19	65.46	5km
14 Jul	parkrun strathclydepark	22:21	65.36	5km
9 Jun	Strathclyde parkrun	22:36	64.64	5km
19 May	Strathclyde parkrun #108	23:01	63.47	5km
13 May	Monklands Half Marathon SB	1:46:07	61.23	13.1mi
18 Mar	Alloa Half Marathon	1:48:00	60.17	13.1mi
2011		Result	WAVA	Distance
4 Sep	Great Scottish Run Half Marathon	1:51:22	57.84	13.1mi
9 Jul	Strathclyde parkrun # 64	23:18	62.20	5km
15 May	Monklands Half Marathon	1:48:45	59.23	13.1mi
30 Apr	Strathclyde Parkrun #55 SB	22:55	63.24	5km
10 Apr	Edinburgh Half Marathon	1:52:00	57.51	13.1mi
26 Mar	Strathclyde parkrun #50	23:04	62.83	5km
20 Mar	Alloa Half Marathon SB	1:46:40	60.39	13.1mi
12 Mar	Strathclyde Parkrun	23:20	62.12	5km
22 Jan	Strathclyde parkrun	23:09	62.61	5km
2010		Result	WAVA	Distance
31 Oct	Jedburgh Half Marathon SB	1:50:32	58.28	13.1mi
3 Oct	Kilomathon - Scotland PB	2:29:58	53.69	26.2km
18 Sep	parkrun strathclydepark SB	22:42	63.35	5km
11 Sep	Strathclyde parkrun	23:14	61.89	5km
21 Mar	Alloa Half Marathon	1:59:57	53.24	13.1mi
2009		Result	WAVA	Distance
14 Feb	PRESIDENTS DAY 5K LAS VEGAS SB	22:44	62.76	5km
2008		Result	WAVA	Distance
5 Oct	Hamilton 5K SB	22:41	62.42	5km
23 Mar	Alloa Half Marathon SB	1:49:00	57.60	13.1mi
9 Mar	Balloch to Clydebank Half-Marathon	1:50:09	57.00	13.1mi
2007		Result	WAVA	Distance
28 Oct	Jedburgh Half Marathon SB	1:43:22	60.74	13.1mi
19 Aug	Hamilton 5K SB	22:23	62.77	5km
14 Jul	Saab-Salomon Hellrunner - Scots to the Slaughter Trail Race PB	1:41:12	51.40	11mi
24 Jun	East Kilbride Half Marathon	1:46:19	58.57	13.1mi
18 Mar	Alloa Half Marathon	1:47:20	58.01	13.1mi
11 Mar	Balloch to Clydebank Half-Marathon	1:45:10	59.21	13.1mi
2006		Result	WAVA	Distance
29 Oct	Jedburgh Half Marathon SB	1:41:17	61.48	13.1mi
20 Aug	Hamilton 5K SB	22:28	62.06	5km
9 Jul	Balloch to Clydebank Half-Marathon	1:46:05	58.21	13.1mi
30 Apr	Monklands Half-Marathon	1:47:10	57.62	13.1mi
19 Mar	Alloa Half Marathon	1:45:40	58.44	13.1mi
2005		Result	WAVA	Distance
4 Dec	Hugh Wilson Memorial 10K PB	45:59	61.50	10km
30 Oct	Jedburgh Half Marathon	1:45:08	58.73	13.1mi
28 Aug	Hamilton 5K PB	21:17	65.02	5km
20 Mar	Alloa Half Marathon SB	1:40:08	61.16	13.1mi
2004		Result	WAVA	Distance
31 Oct	Simply Scottish Jedburgh Half Marathon SB	1:40:06	61.18	13.1mi
22 Aug	Great Scottish Run HM	1:43:05	58.92	13.1mi
9 May	Monklands Half-Marathon	1:44:02	58.38	13.1mi
14 Mar	Balloch to Clydebank Half Marathon	1:44:51	57.93	13.1mi
2003		Result	WAVA	Distance
26 Oct	Simply Scottish Jedburgh Half Marathon	1:42:58	58.99	13.1mi
26 Apr	Lochaber Marathon SB	4:25:06	47.65	26.2mi
23 Mar	Alloa Half Marathon	1:45:36	57.05	13.1mi
2 Mar	Balloch to Clydebank Half-Marathon SB	1:42:22	58.85	13.1mi
2002		Result	WAVA	Distance
24 Mar	Alloa Half Marathon	1:43:09	57.97	13.1mi
3 Mar	Balloch to Clydebank Half-Marathon SB	1:41:25	58.96	13.1mi
2001		Result	WAVA	Distance
25 Mar	Alloa Half Marathon SB	1:39:39	59.60	13.1mi
2000		Result	WAVA	Distance
26 Mar	Alloa Half Marathon SB	1:40:47	58.58	13.1mi
1999		Result	WAVA	Distance
28 Mar	Alloa Half Marathon PB	1:33:34	62.78	13.1mi
1998		Result	WAVA	Distance
25 Oct	Snowdonia Marathon SB	4:35:00	44.79	26.2mi
10 May	Calderglen 10 Mile Road Race PB	1:12:00	61.40	10mi
29 Mar	Alloa Half Marathon SB	1:34:02	62.21	13.1mi
1994		Result	WAVA	Distance
17 Apr	London Marathon PB	3:25:18	59.22	26.2mi
1985		Result	WAVA	Distance
22 Sep	Glasgow Marathon SB	3:58:20	51.00	26.2mi
1983		Result	WAVA	Distance
20 Aug	Edinburgh Marathon SB	3:29:42	57.97	26.2mi

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	5	0	0	0	0	0	0	0	0	0	0	0	5
2025	117	0	0	0	0	0	0	0	0	0	0	0	117
2024	0	0	0	0	0	0	0	0	0	0	0	3	3
2024	77	80	75	82	90	86	88	97	37	77	66	81	937
2023	0	0	0	0	0	0	0	4	0	0	0	0	4
2023	89	91	86	92	36	69	76	105	115	85	46	64	955
2022	114	87	82	118	78	101	95	126	103	89	59	91	1142
2021	121	120	109	83	57	76	74	102	104	90	88	97	1121
2020	65	97	92	112	87	106	118	101	93	94	79	105	1148
2019	120	90	74	99	51	81	42	72	88	58	49	77	900
2018	100	55	87	88	64	67	72	90	84	101	61	85	952
2017	88	116	83	101	72	54	60	98	121	113	59	62	1026
2016	104	107	94	88	84	76	77	96	88	111	85	105	1113
2015	60	68	86	74	93	100	84	106	70	80	81	73	976
2014	0	0	3	0	0	0	0	0	0	0	0	0	3
2014	91	60	97	63	87	53	95	99	100	61	57	18	881
2013	117	119	103	105	96	90	68	99	86	51	75	56	1065
2012	0	0	0	0	0	50	0	0	0	0	0	0	50
2012	98	96	79	100	98	69	90	109	114	108	45	91	1096
2011	9	22	4	8	3	27	0	0	0	21	41	0	135
2011	75	100	88	74	93	70	116	84	60	82	40	71	953
2010	3	14	0	12	0	0	6	8	15	0	3	0	61
2010	73	111	71	55	44	63	74	90	95	82	92	54	903
2009	0	0	0	6	0	0	3	0	50	0	3	12	73
2009	91	46	38	77	61	75	61	66	76	64	45	59	759
2009	24	0	0	0	0	0	0	0	0	0	0	0	24
2008	0	4	0	0	0	0	0	0	0	0	0	0	4
2008	89	88	118	136	73	74	100	81	86	105	107	81	1137
2008	0	0	0	0	0	4	76	59	29	11	0	0	178
2007	125	124	104	126	116	85	65	51	0	0	0	0	796

Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	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
11mi, 2:00:18 Run - Run-Walk 15 mins run 5 mins walk all the way with William and Robert 1) 1mi - 12:21(12:21/mi) 102/121bpm [1260b/mi] 114cal 4.86/7.01mph 2) 1mi - 11:24(11:24/mi) 118/130bpm [1344b/mi] 127cal 5.27/6.49mph 3) 1mi - 11:40(11:40/mi) 128/146bpm [1494b/mi] 143cal 5.14/7.12mph 4) 1mi - 12:38(12:38/mi) 117/143bpm [1477b/mi] 107cal 4.75/7.18mph 5) 1mi - 9:58(9:58/mi) 131/136bpm [1305b/mi] 131cal 6.02/6.18mph 6) 1mi - 11:44(11:44/mi) 116/136bpm [1362b/mi] 98cal 5.11/7.08mph 7) 1mi - 9:08(9:08/mi) 126/130bpm [1151b/mi] 110cal 6.57/6.72mph 8) 1mi - 11:32(11:32/mi) 109/126bpm [1256b/mi] 66cal 5.21/7.35mph 9) 1mi - 9:04(9:04/mi) 129/134bpm [1170b/mi] 115cal 6.61/7.33mph 10) 1mi - 11:33(11:33/mi) 117/136bpm [1351b/mi] 92cal 5.2/6.64mph 11) 1mi - 9:05(9:05/mi) 135/140bpm [1226b/mi] 122cal 6.61/6.99mph 12) 0.02mi - 11(8:57/mi) 139/139bpm [1245b/mi] 2cal 6.7/6.59mph Add a comment	4mi, 38:46 Run - General 1) 1mi - 9:50(9:50/mi) 111/129bpm [1091b/mi] 118cal 6.1/7.03mph 2) 1mi - 9:23(9:23/mi) 128/136bpm [1202b/mi] 122cal 6.39/6.57mph 3) 1mi - 9:50(9:50/mi) 132/138bpm [1298b/mi] 129cal 6.1/6.59mph 4) 1mi - 9:22(9:22/mi) 135/139bpm [1265b/mi] 126cal 6.4/6.8mph 5) 0.04mi - 21(9:02/mi) 126/127bpm [1138b/mi] 4cal 6.64/6.78mph Add a comment	0.6mi, 5:55 Run - Warm Down 1) 0.58mi - 5:55(10:14/mi) 121/127bpm [1238b/mi] 71cal 5.87/6.72mph Add a comment 3.7mi, 36:08 Run - Intervals Tay Bridge 1 min on 2 mins recovery x 12 Nice run 1) 1mi - 9:38(9:38/mi) 131/140bpm [1263b/mi] 125cal 6.23/9mph 2) 1mi - 9:50(9:50/mi) 135/143bpm [1328b/mi] 133cal 6.1/8.5mph 3) 1mi - 9:49(9:49/mi) 137/144bpm [1346b/mi] 134cal 6.11/8.31mph 4) 0.73mi - 6:50(9:21/mi) 136/144bpm [1272b/mi] 92cal 6.41/8.41mph Add a comment 1.6mi, 16:29 Run - Warm Up 1) 1mi - 10:36(10:36/mi) 126/134bpm [1335b/mi] 134cal 5.66/7.26mph 2) 0.58mi - 5:53(10:04/mi) 131/137bpm [1319b/mi] 76cal 5.96/7.45mph Add a comment	-	0.4mi, 4:22 Run - Warm Down 1) 0.39mi - 4:22(11:11/mi) 114/122bpm [1275b/mi] 48cal 5.36/5.53mph Add a comment 1mi, 8:12 Run - Tempo 1) 1mi - 8:09(8:09/mi) 138/146bpm [1125b/mi] 112cal 7.36/8.95mph 2) 0.01mi - 2(7:47/mi) 145/145bpm [1127b/mi] 7.72/6.99mph Add a comment 1.9mi, 19:35 Run - Warm Up 1) 1mi - 11:05(11:05/mi) 88/129bpm [975b/mi] 117cal 5.42/6.78mph 2) 0.85mi - 8:30(9:56/mi) 89/128bpm [885b/mi] 99cal 6.04/6.14mph Add a comment	-	0.4mi, 4:23 Run - Warm Down 1) 0.4mi - 4:23(10:49/mi) 116/122bpm [1256b/mi] 51cal 5.54/5.8mph Add a comment 7.7mi, 1:06:55 Run - Race First time trial of the year with Robert and William Took it steady first lap then built into the pace 1) 1mi - 8:52(8:52/mi) 130/137bpm [1153b/mi] 115cal 6.77/8.56mph 2) 1mi - 9:00(9:00/mi) 138/140bpm [1242b/mi] 124cal 6.67/7.06mph 3) 1mi - 8:57(8:57/mi) 141/146bpm [1263b/mi] 127cal 6.7/7.37mph 4) 1mi - 8:34(8:34/mi) 141/148bpm [1209b/mi] 122cal 7/7.83mph 5) 1mi - 8:42(8:42/mi) 141/145bpm [1226b/mi] 123cal 6.9/7.08mph 6) 1mi - 8:30(8:30/mi) 144/146bpm [1224b/mi] 124cal 7.06/7.24mph 7) 1mi - 8:38(8:38/mi) 145/149bpm [1251b/mi] 126cal 6.95/7.74mph 8) 0.69mi - 5:41(8:13/mi) 145/151bpm [1191b/mi] 83cal 7.31/8.01mph Add a comment 1.6mi, 18:58 Run - Warm Up 1) 1mi - 11:14(11:14/mi) 110/125bpm [1236b/mi] 115cal 5.34/6.22mph 2) 0.56mi - 7:44(13:54/mi) 112/133bpm [1557b/mi] 74cal 4.32/6.12mph Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	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
-	0.4mi, 4:13 Run - General 1) 0.39mi - 4:13(10:47/mi) 56cal 5.57/6.76mph Add a comment 3mi, 29:00 Run - General 1) 1mi - 9:30(9:30/mi) 139cal 6.31/6.62mph 2) 1mi - 9:44(9:44/mi) 140cal 6.16/6.53mph 3) 1mi - 9:38(9:38/mi) 138cal 6.23/6.3mph 4) 0.01mi - 8(9:39/mi) 1cal 6.21/6.32mph Add a comment 2mi, 20:48 Run - General 1) 1mi - 10:41(10:41/mi) 141cal 5.61/6.32mph 2) 1mi - 9:53(9:53/mi) 139cal 6.07/6.28mph 3) 0.02mi - 13(9:42/mi) 3cal 6.18/6.16mph Add a comment	-	0.4mi, 4:14 Run - Warm Down 1) 0.4mi - 4:14(10:31/mi) 55cal 5.7/6.07mph Add a comment 2mi, 15:55 Run - Tempo 1) 1mi - 7:49(7:49/mi) 139cal 7.68/8.72mph 2) 1mi - 8:05(8:05/mi) 140cal 7.43/7.7mph 3) 0.01mi - 2(6:01/mi) 9.96/7.37mph Add a comment 2mi, 15:56 Run - Tempo 1) 1mi - 7:52(7:52/mi) 140cal 7.63/8.68mph 2) 1mi - 8:03(8:03/mi) 139cal 7.46/7.7mph 3) 0.01mi - 2(5:14/mi) 11.48/7.62mph Add a comment 1.5mi, 15:37 Run - Warm Up 1) 1mi - 10:29(10:29/mi) 140cal 5.72/6.41mph 2) 0.5mi - 5:08(10:15/mi) 70cal 5.85/6.05mph Add a comment	-	4mi, 40:07 Run - General 1) 1mi - 10:29(10:29/mi) 141cal 5.72/6.49mph 2) 1mi - 10:09(10:09/mi) 141cal 5.91/6.26mph 3) 1mi - 9:57(9:57/mi) 141cal 6.03/6.59mph 4) 1mi - 9:29(9:29/mi) 139cal 6.32/6.72mph 5) 0.01mi - 3(6:40/mi) 9/6.35mph Add a comment	12mi, 2:02:41 Run - Run-Walk 20 mins run 5 walk 1) 1mi - 10:23(10:23/mi) 141cal 5.78/6.35mph 2) 1mi - 10:21(10:21/mi) 140cal 5.8/6.45mph 3) 1mi - 11:40(11:40/mi) 128cal 5.15/7.6mph 4) 1mi - 9:40(9:40/mi) 139cal 6.21/6.37mph 5) 1mi - 11:38(11:38/mi) 128cal 5.16/6.95mph 6) 1mi - 9:42(9:42/mi) 139cal 6.19/6.47mph 7) 1mi - 11:31(11:31/mi) 126cal 5.21/6.95mph 8) 1mi - 9:21(9:21/mi) 138cal 6.41/6.57mph 9) 1mi - 11:18(11:18/mi) 126cal 5.31/7.28mph 10) 1mi - 9:08(9:08/mi) 137cal 6.57/6.89mph 11) 1mi - 9:16(9:16/mi) 138cal 6.47/6.82mph 12) 1mi - 8:41(8:41/mi) 135cal 6.91/7.56mph 13) 0.01mi - 2(5:56/mi) 10.11/7.51mph Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	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
-	0.6mi, 5:54 Run - General 1) 0.57mi - 5:54(10:18/mi) 79cal 5.82/6.62mph Add a comment 3.6mi, 32:03 Run - Intervals 2 mins on 2 mins off x 8 Tay bridge 1) 1mi - 8:50(8:50/mi) 139cal 6.79/8.83mph 2) 1mi - 9:05(9:05/mi) 139cal 6.61/8.08mph 3) 1mi - 9:07(9:07/mi) 142cal 6.58/8.62mph 4) 0.55mi - 5:00(9:04/mi) 78cal 6.62/8.43mph Add a comment 1.6mi, 16:39 Run - General 1) 1mi - 10:49(10:49/mi) 141cal 5.55/6.47mph 2) 0.57mi - 5:50(10:11/mi) 78cal 5.89/7.33mph Add a comment	6mi, 57:34 Run - General 1) 1mi - 10:04(10:04/mi) 140cal 5.96/7.22mph 2) 1mi - 9:49(9:49/mi) 138cal 6.11/6.49mph 3) 1mi - 9:50(9:50/mi) 138cal 6.1/7.18mph 4) 1mi - 9:16(9:16/mi) 138cal 6.47/6.7mph 5) 1mi - 9:26(9:26/mi) 139cal 6.37/6.59mph 6) 1mi - 9:06(9:06/mi) 138cal 6.59/6.99mph 7) 0.01mi - 3(7:38/mi) 7.87/6.68mph Add a comment	-	0.4mi, 3:57 Run - Warm Down 1) 0.37mi - 3:57(10:44/mi) 52cal 5.59/5.91mph Add a comment 1.5mi, 12:13 Run - Tempo 1) 1mi - 8:00(8:00/mi) 139cal 7.49/8.89mph 2) 0.51mi - 4:13(8:13/mi) 70cal 7.3/7.45mph Add a comment 1.5mi, 12:31 Run - Tempo 1) 1mi - 8:16(8:16/mi) 138cal 7.26/8.37mph 2) 0.5mi - 4:15(8:26/mi) 68cal 7.11/7.39mph Add a comment 1.5mi, 16:20 Run - Warm Up 1) 1mi - 10:50(10:50/mi) 142cal 5.54/7.22mph 2) 0.51mi - 5:30(10:48/mi) 72cal 5.56/5.97mph Add a comment	-	10.8mi, 2:00:09 Run - Run-Walk 1) 1mi - 11:25(11:25/mi) 141cal 5.25/6.53mph 2) 1mi - 11:05(11:05/mi) 144cal 5.42/5.76mph 3) 1mi - 12:44(12:44/mi) 130cal 4.71/6.07mph 4) 1mi - 10:59(10:59/mi) 142cal 5.46/5.76mph 5) 1mi - 10:41(10:41/mi) 141cal 5.61/5.93mph 6) 1mi - 12:20(12:20/mi) 131cal 4.87/6.49mph 7) 1mi - 10:06(10:06/mi) 140cal 5.94/6.32mph 8) 1mi - 10:32(10:32/mi) 141cal 5.7/6.28mph 9) 1mi - 12:26(12:26/mi) 124cal 4.82/6.37mph 10) 1mi - 9:54(9:54/mi) 140cal 6.06/6.3mph 11) 0.78mi - 7:57(10:13/mi) 109cal 5.87/6.3mph Add a comment
Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	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
-	3.8mi, 35:01 Run - Intervals With William 3 mins on 2 mins off x 7 1) 1mi - 9:41(9:41/mi) 135cal 6.2/8.16mph 2) 1mi - 8:58(8:58/mi) 139cal 6.69/8.39mph 3) 1mi - 9:10(9:10/mi) 140cal 6.55/8.72mph 4) 0.76mi - 7:12(9:31/mi) 104cal 6.3/8.16mph Add a comment 1.5mi, 16:20 Run - Warm Up 1) 1mi - 11:10(11:10/mi) 141cal 5.37/5.82mph 2) 0.48mi - 5:10(10:42/mi) 69cal 5.61/5.95mph Add a comment	-	4mi, 37:55 Run - General 1) 1mi - 9:42(9:42/mi) 109/131bpm [1057b/mi] 116cal 6.19/7.1mph 2) 1mi - 9:40(9:40/mi) 132/140bpm [1277b/mi] 131cal 6.2/6.89mph 3) 1mi - 9:14(9:14/mi) 137/144bpm [1265b/mi] 129cal 6.5/6.93mph 4) 1mi - 9:16(9:16/mi) 136/140bpm [1260b/mi] 128cal 6.48/6.87mph 5) 0.01mi - 3(8:34/mi) 138/138bpm [1182b/mi] 7.01/6.05mph Add a comment	0.4mi, 4:12 Run - Warm Down 1) 0.4mi - 4:12(10:35/mi) 118/124bpm [1248b/mi] 50cal 5.67/6.18mph Add a comment 1mi, 8:06 Run - Tempo 1) 1mi - 8:03(8:03/mi) 139/147bpm [1120b/mi] 113cal 7.45/8.91mph 2) 0.01mi - 2(6:19/mi) 144/144bpm [909b/mi] 9.51/7.18mph Add a comment 1.6mi, 16:19 Run - Warm Up 1) 1mi - 10:37(10:37/mi) 113/122bpm [1199b/mi] 115cal 5.65/6.8mph 2) 0.62mi - 5:42(9:11/mi) 122/128bpm [1121b/mi] 68cal 6.53/7.24mph Add a comment	-	-

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