damo_HAC

M45

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Mileage
Training

Races
56
Miles
15706
Miles
10
Miles
23
Miles
111
WAVA
81.46%
Mile
5:11
5k
17:07
5M
30:21
10k
35:48
10M
59:27
Half
1:16:43
Mara
2:40:34

About Me
Quit smoking Oct 2015, really enjoying running at the moment. 2016 was about setting benchmarks and by end of year hope to have run 2931km (which is my combined total for the previous 6 years 2010-2015. In 2017 it will be about setting all new PB's as a VET40 runner Targets are 2:40 Mar, 76.30 half, 35min 10k, 17min 5k. And sub 5hrs at Jed Ultra 2021 hopefully set PBs at all distances Show More...

About Me

Quit smoking Oct 2015, really enjoying running at the moment. 2016 was about setting benchmarks and by end of year hope to have run 2931km (which is my combined total for the previous 6 years 2010-2015.

In 2017 it will be about setting all new PB's as a VET40 runner :-)

Targets are 2:40 Mar, 76.30 half, 35min 10k, 17min 5k. And sub 5hrs at Jed Ultra
2021 hopefully set PBs at all distances

Random Q&A	See your Q&A
Describe your ideal run, ride or swim. A nice long Sunday run, in the valleys of mountains, fresh air filling my lungs, views for miles and miles around, bumping into the odd runner along the way. Twenty miles plus is a must. At the end feeling tired but so happy you dont want to stop.

Recent Blogs
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My parkrun
No parkrun selected

Recent Training
8th May	General	2.2mi	1:01:54
5th May	General	7.8mi	1:00:21
4th May	parkrun	3.1mi	21:17
3rd May	Strength	0mi	59:15
2nd May	General	3.1mi	48:28

Planned Races
EMF 5k	25th May
EMF 10K	25th May
Edinburgh Marathon	26th May
Edinburgh Half Marathon	26th May
Glasgow to Edinburgh Ultra	5th Oct

12 Month Benchmarks	Run	Bike
Mile	5:24	7:07
5k	17:06	28:25
5mi	28:50	52:13
10k	36:07	0
10mi	59:20	0
Half	1:18:27	0
20mi	2:02:57	0
Mara	2:43:32	0
50k	4:34:13	0
40mi	6:40:53	0
75k	8:00:50	0
50mi	8:43:53	0

Recent Pictures	Show more

Recent Threads
Ultra Marathons
The sub 2.45 marathon thread

Buddies (17)

Followers (1)

Badges Collected	See available badges
+ 197 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	2006	2008	2009	2010	2012	2014	2016	2017	2019	2021	2022	2023	2024	PB	WB
1mi	1							5:11 76.25							5:11 5:11/mi	76.25
5km	5							17:45 75.68	17:44 76.31		17:07 81.46				17:07 5:31/mi	81.46
8km	3								35:06 62.24						35:06 7:04/mi	62.24
5mi	1							30:21 71.83							30:21 6:04/mi	71.83
9.5km	1								35:23 73.52						35:23 6:00/mi	73.52
10km	10			42:15 62.58				36:42 74.12	35:49 76.49	42:07 66.08	35:48 78.99	41:06 69.36	37:15 77.15		35:48 5:46/mi	78.99
13.1km	1					54:36 64.95									54:36 6:42/mi	64.95
10mi	5				1:05:33 66.86				59:27 76.07			1:06:51 70.42	1:02:05 76.46		59:27 5:57/mi	76.46
13.1mi	16	1:57:00 49.55	1:30:45 63.88			1:49:50 53.08		1:19:54 74.33	1:16:43 77.94			1:19:09 78.67	1:19:04 79.41	1:21:32 77.66	1:16:43 5:51/mi	79.41
14.3mi	1									1:55:24 57.79					1:55:24 8:04/mi	57.79
26.2mi	8			4:09:45 48.68	3:49:32 53.02		3:10:42 64.58	2:48:22 73.96	2:42:15 77.27		2:47:07 77.47	2:40:34 81.31	2:44:59 79.79		2:40:34 6:08/mi	81.31
38mi	1							5:19:00 61.94							5:19:00 8:24/mi	61.94
53mi	1								9:00:56 55.24						9:00:56 10:12/mi	55.24
56mi	1												8:06:29 69.34		8:06:29 8:41/mi	69.34

Date	Planned Races			Distance
5 Oct	Glasgow to Edinburgh Ultra Confirmed			56mi
26 May	Edinburgh Marathon Confirmed			26.2mi
25 May	EMF 5k Confirmed			5km
2024		Result	WAVA	Distance
27 Apr	Highland Fling		0.00	53mi
17 Mar	Alloa Half Marathon SB	1:21:32	77.66	13.1mi
4 Feb	Torremolinos Half Marathon	1:24:25	75.01	13.1mi
2023		Result	WAVA	Distance
3 Dec	Valencia Marathon SB	2:44:59	79.79	26.2mi
5 Nov	Templeton 10 mile Road Race SB	1:02:05	76.46	10mi
7 Oct	Glasgow to Edinburgh Ultra PB	8:06:29	69.34	56mi
24 Sep	Scottish Half Marathon	1:21:51	76.71	13.1mi
9 Sep	Kyles 10 Miles	1:03:32	74.72	10mi
3 Sep	Cumbernauld 10k SB	37:15	77.15	10km
2 Jul	Great North 10k	37:16	77.12	10km
28 May	Edinburgh Half Marathon SB	1:19:04	79.41	13.1mi
5 Feb	Torremolinos Half Marathon	1:20:23	78.11	13.1mi
7 Jan	East District XC League		0.00	9km
2022		Result	WAVA	Distance
3 Dec	East District XC Champs		0.00	9km
19 Nov	East District Cross Country League Dundee Camperdown	37:33	72.84	9600m
25 Sep	Berlin Marathon PB	2:40:34	81.31	26.2mi
21 Aug	Fleetwood Half Marathon SB	1:19:09	78.67	13.1mi
29 May	Edinburgh Half Marathon	1:19:17	78.53	13.1mi
8 May	Bluebell Trail Run 10k SB	41:06	69.36	10km
24 Apr	Scurry along the Esk 10 mile trail race SB	1:06:51	70.42	10mi
2021		Result	WAVA	Distance
27 Jun	Blast 10k PB	35:48	78.99	10km
13 Jun	Blast 5k PB	17:07	81.46	5km
27 Mar	Damo solo run SB	2:47:07	77.47	26.2mi
2019		Result	WAVA	Distance
16 Jun	Seven Hills of Edinburgh PB	1:55:24	57.79	14.3mi
28 Apr	Bluebell Trail Run 10k SB	42:07	66.08	10km
2017		Result	WAVA	Distance
9 Dec	East District XC Champs - Livingston PB	35:23	73.52	9.5km
3 Dec	7R Half Marathon	1:24:28	70.79	13.1mi
25 Nov	East District XC League Race 2 - Alloa PB	35:06	62.24	8km
24 Sep	Scottish Half Marathon PB	1:16:43	77.94	13.1mi
17 Sep	Cumbernauld 10k SB	35:49	76.49	10km
7 May	The Spike Island Trail Run 10K	40:18	67.98	10km
29 Apr	Highland Fling PB	9:00:56	55.24	53mi
2 Apr	Greater Manchester Marathon SB	2:42:15	77.27	26.2mi
19 Mar	Alloa Half Marathon	1:19:30	75.21	13.1mi
5 Mar	Lasswade 10 Mile Road Race PB	59:27	76.07	10mi
11 Feb	Portobello parkrun, Edinburgh SB	17:44	76.31	5km
28 Jan	Scottish Masters Cross Country Championships	29:48	73.32	8km
2016		Result	WAVA	Distance
10 Dec	Edinburgh parkrun SB	17:45	75.68	5km
19 Nov	East District XC League Race 2 (Alloa)	35:12	61.60	8km
29 Oct	Jedburgh Three Peaks Ultramarathon PB	5:19:00	61.94	38mi
2 Oct	MBNA Chester Marathon SB	2:48:22	73.96	26.2mi
13 Aug	Haddington half marathon	1:20:12	74.05	13.1mi
27 Jul	Self Transcendence Meadows 3 x 1 mile relay PB	5:11	76.25	1mi
4 Jun	Haddington 10k	37:24	72.73	10km
1 Jun	Corstorphine 5 Mile Road Race PB	30:21	71.83	5mi
29 May	Edinburgh Half Marathon SB	1:19:54	74.33	13.1mi
14 May	Livingston parkrun	17:46	75.61	5km
10 Apr	Grangemouth Round the Houses 10k SB	36:42	74.12	10km
2 Apr	Lees Road parkrun	18:37	72.16	5km
20 Mar	Alloa Half Marathon	1:24:23	70.38	13.1mi
2014		Result	WAVA	Distance
13 Apr	London Marathon SB	3:10:42	64.58	26.2mi
2012		Result	WAVA	Distance
30 Sep	Kilomathon Scotland Autumn 13.1k PB	54:36	64.95	13.1km
15 Apr	Rock 'n' Roll Series Edinburgh Half Marathon SB	1:49:50	53.08	13.1mi
2010		Result	WAVA	Distance
25 Apr	London Marathon SB	3:49:32	53.02	26.2mi
7 Mar	Lasswade 10 Mile Road Race SB	1:05:33	66.86	10mi
2009		Result	WAVA	Distance
26 Oct	Dublin Marathon SB	4:09:45	48.68	26.2mi
2 Aug	Scottish Gas 10K SB	42:15	62.58	10km
2008		Result	WAVA	Distance
16 Mar	Edinburgh Half Marathon SB	1:30:45	63.88	13.1mi
2006		Result	WAVA	Distance
10 Sep	Robinhood half marathon SB	1:57:00	49.55	13.1mi

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	0	4	0	6	8	0	0	0	0	0	0	0	17
2024	0	0	0	0.5	0	0	0	0	0	0	0	0	0.5
2024	93	162	190	197	11	0	0	0	0	0	0	0	653
2024	0	0	0	8	0	0	0	0	0	0	0	0	8
2023	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2023	153	147	179	155	181	172	132	112	150	210	195	67	1852
2022	0	0	0	0.2	0	0	0.8	0	0	0.4	0	0	1.3
2022	127	168	119	140	188	195	184	197	169	93	181	67	1827
2022	0	0	0	0	0	0	0	0	0	15	0	0	15
2021	3	0	7	5	0	0	0	3	15	18	7	3	60
2021	0	0	0	0	0	0	0	0	0	0.1	0	0	0.1
2021	333	302	304	169	207	189	30	0	9	23	67	89	1721
2020	0	0	0	0	3	3	0	6	3	7	3	2	26
2020	0.6	0.3	0	0	0	0	0	0	0	0	0	0	0.9
2020	35	4	75	162	188	194	36	147	204	173	207	241	1665
2019	0	0	1.7	0.4	2.6	0.8	0	0	0	0	0	0	5.5
2019	71	0	133	144	209	291	46	52	0	3	0	0	950
2018	16	18	0	62	156	177	50	6	29	59	55	11	641
2017	0	0	0	0	0	0.3	0	0	0.1	0	0	0	0.4
2017	279	280	251	201	54	146	175	337	333	212	138	49	2455
2016	0	0	0	0	0	0.2	0.4	0	0	0	0	0	0.6
2016	120	133	171	200	115	237	180	163	214	193	166	210	2102
2015	0	0	0	8	52	34	0	0	0	0	10	8	112
2014	166	209	207	61	4	0	0	0	0	0	0	0	646
2013	0	0	0	0	0	0	0	0	0	0	0	2	2
2013	0	0	0	0	0	0	0.6	0	0	0	0	0	0.6
2013	0	0	0	0	63	68	67	89	46	0	39	145	517
2012	1	0	0	0	0	0	0	0	0	0	0	0	1
2012	29	0	0	13	0	0	0	32	64	13	0	0	152
2011	0	0	0	0	0	0	0	0	0	0	4	0	4
2011	0	0	0	0	0	0	0	3	25	18	12	4	62
2010	75	196	52	26	0	0	0	0	0	0	0	0	350

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
0mi, 54:36 Cross - Strength Add a comment	-	15.2mi, 2:00:08 Run - General 1) 1km - 4:49(4:49/km) 124/136bpm [596b/km] 69cal 395/449W 2) 1km - 5:40(5:40/km) 140/148bpm [794b/km] 91cal 442/525W 3) 1km - 6:01(6:01/km) 142/149bpm [854b/km] 95cal 441/537W 4) 1km - 5:37(5:37/km) 147/151bpm [827b/km] 92cal 406/509W 5) 1km - 6:08(6:08/km) 147/151bpm [900b/km] 100cal 426/543W 6) 1km - 4:14(4:14/km) 147/150bpm [623b/km] 69cal 376/472W 7) 1km - 4:25(4:25/km) 152/158bpm [671b/km] 78cal 415/517W 8) 1km - 3:38(3:38/km) 152/155bpm [553b/km] 64cal 389/503W 9) 1km - 4:46(4:46/km) 152/154bpm [725b/km] 81cal 432/510W 10) 1km - 4:38(4:38/km) 149/152bpm [690b/km] 76cal 412/583W 11) 1km - 4:17(4:17/km) 148/151bpm [633b/km] 70cal 395/504W 12) 1km - 4:32(4:32/km) 147/150bpm [667b/km] 72cal 407/472W 13) 1km - 4:17(4:17/km) 146/148bpm [625b/km] 70cal 426/492W 14) 1km - 4:08(4:08/km) 146/148bpm [603b/km] 65cal 420/466W 15) 1km - 4:24(4:24/km) 146/149bpm [643b/km] 73cal 432/510W 16) 1km - 6:21(6:21/km) 152/156bpm [964b/km] 100cal 439/546W 17) 1km - 6:08(6:08/km) 144/150bpm [884b/km] 82cal 374/539W 18) 1km - 4:07(4:07/km) 149/150bpm [612b/km] 62cal 397/472W 19) 1km - 4:28(4:28/km) 147/152bpm [658b/km] 71cal 391/438W 20) 1km - 4:58(4:58/km) 145/147bpm [721b/km] 80cal 393/443W 21) 1km - 4:50(4:50/km) 147/150bpm [712b/km] 83cal 405/498W 22) 1km - 4:46(4:46/km) 150/153bpm [716b/km] 77cal 401/445W 23) 1km - 5:05(5:05/km) 146/152bpm [743b/km] 77cal 396/502W 24) 1km - 5:24(5:24/km) 147/151bpm [794b/km] 87cal 387/534W 25) 0.47km - 2:26(5:08/km) 146/148bpm [750b/km] 40cal 390/508W Add a comment	-	0.7mi, 8:22 Run - General 1) 0.06km - 15(3:53/km) 96/97bpm [373b/km] 2cal 373/570W 2) 0.15km - 1:25(9:39/km) 90/99bpm [869b/km] 10cal 186/715W 3) 0.06km - 15(3:57/km) 85/90bpm [336b/km] 3cal 387/649W 4) 0.14km - 1:25(10:00/km) 96/106bpm [960b/km] 11cal 175/780W 5) 0.07km - 15(3:34/km) 96/106bpm [342b/km] 3cal 493/677W 6) 0.14km - 1:25(10:28/km) 109/118bpm [1141b/km] 12cal 165/702W 7) 0.07km - 15(3:47/km) 99/104bpm [374b/km] 3cal 401/686W 8) 0.14km - 1:25(10:19/km) 100/110bpm [1032b/km] 10cal 159/785W 9) 0.07km - 15(3:29/km) 94/105bpm [327b/km] 3cal 396/681W 10) 0.26km - 1:25(5:33/km) 109/117bpm [604b/km] 18cal 358/778W 11) 0.01km - 2(3:00/km) 109/110bpm [326b/km] 1cal 423/425W Add a comment 0mi, 5:42 Cross - Strength Add a comment 7.8mi, 1:01:08 Run - General 1) 1km - 4:52(4:52/km) 125/136bpm [609b/km] 70cal 399/532W 2) 1km - 4:48(4:48/km) 132/137bpm [635b/km] 74cal 377/440W 3) 1km - 5:17(5:17/km) 132/137bpm [697b/km] 79cal 405/518W 4) 1km - 5:08(5:08/km) 132/140bpm [678b/km] 76cal 402/467W 5) 1km - 5:08(5:08/km) 140/142bpm [718b/km] 81cal 396/546W 6) 1km - 5:29(5:29/km) 139/142bpm [762b/km] 82cal 409/658W 7) 1km - 4:30(4:30/km) 140/142bpm [630b/km] 68cal 415/463W 8) 1km - 4:38(4:38/km) 140/142bpm [649b/km] 71cal 406/546W 9) 1km - 4:44(4:44/km) 139/142bpm [658b/km] 70cal 400/502W 10) 1km - 4:44(4:44/km) 138/142bpm [654b/km] 69cal 395/433W 11) 1km - 4:37(4:37/km) 138/141bpm [638b/km] 70cal 407/455W 12) 1km - 4:48(4:48/km) 139/141bpm [666b/km] 70cal 399/430W 13) 0.5km - 2:24(4:49/km) 139/140bpm [669b/km] 36cal 387/413W Add a comment	2.1mi, 17:29 Run - General 1) 1km - 5:08(5:08/km) 135/142bpm [693b/km] 77cal 359/416W 2) 1km - 5:06(5:06/km) 144/146bpm [733b/km] 83cal 366/417W 3) 1km - 5:29(5:29/km) 137/143bpm [751b/km] 84cal 394/491W 4) 0.31km - 1:46(5:39/km) 139/142bpm [786b/km] 26cal 390/430W Add a comment 6.6mi, 43:03 Run - General 1) 0.29km - 1:00(3:27/km) 113/133bpm [391b/km] 12cal 584/651W 2) 0.42km - 2:00(4:44/km) 140/141bpm [663b/km] 33cal 483/643W 3) 0.55km - 2:00(3:37/km) 126/142bpm [456b/km] 28cal 540/753W 4) 0.42km - 2:00(4:44/km) 133/136bpm [630b/km] 31cal 433/612W 5) 0.82km - 3:00(3:41/km) 135/143bpm [496b/km] 49cal 515/597W 6) 0.44km - 2:00(4:36/km) 144/147bpm [661b/km] 33cal 460/564W 7) 1km - 3:42(3:42/km) 141/145bpm [521b/km] 63cal 555/604W 8) 0.07km - 18(4:35/km) 144/144bpm [660b/km] 5cal 535/566W 9) 0.39km - 2:00(5:09/km) 148/152bpm [761b/km] 32cal 401/438W 10) 1km - 3:47(3:47/km) 142/146bpm [537b/km] 64cal 549/581W 11) 0.32km - 1:13(3:46/km) 146/147bpm [549b/km] 21cal 565/584W 12) 0.42km - 2:00(4:48/km) 142/147bpm [682b/km] 32cal 400/560W 13) 1km - 3:40(3:40/km) 140/143bpm [513b/km] 59cal 490/533W 14) 0.09km - 20(3:55/km) 144/144bpm [564b/km] 6cal 486/489W 15) 0.43km - 2:00(4:39/km) 148/151bpm [689b/km] 33cal 409/489W 16) 0.83km - 3:00(3:38/km) 148/150bpm [537b/km] 53cal 487/515W 17) 0.42km - 2:00(4:49/km) 144/150bpm [694b/km] 32cal 390/494W 18) 0.56km - 2:00(3:33/km) 143/144bpm [508b/km] 33cal 495/526W 19) 0.43km - 2:00(4:39/km) 145/146bpm [674b/km] 32cal 414/503W 20) 0.29km - 1:00(3:25/km) 145/146bpm [495b/km] 17cal 482/510W 21) 0.46km - 2:00(4:23/km) 146/147bpm [641b/km] 33cal 436/498W 22) 0.01km - 3(4:07/km) 146/146bpm [602b/km] 1cal 382/382W Add a comment 0.9mi, 9:13 Run - General 1) 0.1km - 20(3:17/km) 117/121bpm [385b/km] 4cal 357/583W 2) 0.17km - 1:30(8:38/km) 113/125bpm [976b/km] 15cal 203/568W 3) 0.12km - 20(2:53/km) 107/110bpm [308b/km] 6cal 312/589W 4) 0.16km - 1:30(9:11/km) 109/117bpm [1001b/km] 14cal 185/572W 5) 0.1km - 20(3:13/km) 109/115bpm [350b/km] 6cal 452/603W 6) 0.17km - 1:30(9:00/km) 114/121bpm [1025b/km] 15cal 190/538W 7) 0.11km - 20(2:58/km) 107/110bpm [317b/km] 6cal 483/624W 8) 0.17km - 1:30(9:03/km) 107/116bpm [968b/km] 13cal 176/535W 9) 0.12km - 20(2:49/km) 102/103bpm [287b/km] 6cal 496/634W 10) 0.15km - 1:30(9:45/km) 111/115bpm [1083b/km] 13cal 162/553W 11) 0km - 3(1:05:01/km) 109/110bpm [7088b/km] 97/100W Add a comment 0mi, 6:00 Cross - Strength Add a comment 1.9mi, 14:30 Run - General 1) 1km - 4:37(4:37/km) 124/129bpm [573b/km] 65cal 385/481W 2) 1km - 4:47(4:47/km) 129/138bpm [616b/km] 72cal 422/523W 3) 1km - 4:53(4:53/km) 134/136bpm [653b/km] 76cal 424/448W 4) 0.04km - 14(5:26/km) 131/131bpm [711b/km] 3cal 383/406W Add a comment	0mi, 39:25 Cross - Strength Add a comment 7.5mi, 59:07 Run - General 1) 1km - 4:55(4:55/km) 130/142bpm [638b/km] 72cal 416/560W 2) 1km - 5:02(5:02/km) 135/141bpm [679b/km] 77cal 390/461W 3) 1km - 5:29(5:29/km) 142/151bpm [779b/km] 87cal 416/545W 4) 1km - 5:11(5:11/km) 155/159bpm [803b/km] 88cal 414/460W 5) 1km - 5:14(5:14/km) 149/164bpm [779b/km] 83cal 422/503W 6) 1km - 5:06(5:06/km) 138/145bpm [703b/km] 74cal 401/583W 7) 1km - 4:19(4:19/km) 134/140bpm [579b/km] 64cal 379/557W 8) 1km - 4:28(4:28/km) 137/140bpm [612b/km] 65cal 401/477W 9) 1km - 4:50(4:50/km) 136/140bpm [658b/km] 74cal 383/470W 10) 1km - 4:45(4:45/km) 135/140bpm [641b/km] 74cal 391/409W 11) 1km - 4:50(4:50/km) 134/136bpm [649b/km] 81cal 382/401W 12) 1km - 4:58(4:58/km) 133/137bpm [662b/km] 78cal 372/417W 13) 0km - 0(5:35/km) 136/136bpm [760b/km] 389/389W Add a comment
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	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
-	4.1mi, 30:17 Run - General 1) 1km - 4:33(4:33/km) 108/130bpm [492b/km] 57cal 408/543W 2) 1km - 4:27(4:27/km) 131/135bpm [582b/km] 70cal 397/453W 3) 1km - 5:02(5:02/km) 138/141bpm [695b/km] 81cal 430/532W 4) 1km - 4:49(4:49/km) 136/140bpm [654b/km] 75cal 387/434W 5) 1km - 4:23(4:23/km) 134/139bpm [588b/km] 66cal 433/479W 6) 1km - 4:40(4:40/km) 139/141bpm [649b/km] 73cal 406/441W 7) 0.52km - 2:23(4:36/km) 140/142bpm [645b/km] 38cal 413/432W Add a comment	9.5mi, 1:14:10 Run - General 1) 1km - 4:39(4:39/km) 124/131bpm [576b/km] 67cal 374/488W 2) 1km - 4:58(4:58/km) 134/138bpm [666b/km] 77cal 377/406W 3) 1km - 4:58(4:58/km) 135/141bpm [670b/km] 77cal 380/398W 4) 1km - 4:57(4:57/km) 136/141bpm [672b/km] 76cal 378/401W 5) 1km - 5:08(5:08/km) 131/134bpm [672b/km] 75cal 368/376W 6) 1km - 5:01(5:01/km) 131/135bpm [658b/km] 72cal 368/411W 7) 1km - 4:58(4:58/km) 132/135bpm [656b/km] 71cal 372/388W 8) 1km - 4:59(4:59/km) 132/134bpm [657b/km] 71cal 376/387W 9) 1km - 5:00(5:00/km) 133/136bpm [665b/km] 71cal 390/409W 10) 1km - 4:48(4:48/km) 135/141bpm [648b/km] 71cal 404/443W 11) 1km - 4:49(4:49/km) 136/139bpm [656b/km] 72cal 397/430W 12) 1km - 4:43(4:43/km) 138/141bpm [651b/km] 72cal 406/430W 13) 1km - 4:42(4:42/km) 139/144bpm [654b/km] 71cal 411/427W 14) 1km - 4:44(4:44/km) 137/142bpm [649b/km] 77cal 410/446W 15) 1km - 4:45(4:45/km) 137/142bpm [650b/km] 74cal 405/451W 16) 0.21km - 1:02(4:53/km) 138/142bpm [675b/km] 16cal 410/419W Add a comment	-	2.1mi, 15:01 Run - Intervals 1) 0.3km - 1:00(3:21/km) 113/123bpm [378b/km] 12cal 533/651W 2) 0.38km - 2:00(5:12/km) 126/130bpm [655b/km] 29cal 393/572W 3) 0.29km - 1:00(3:24/km) 134/136bpm [456b/km] 17cal 506/553W 4) 0.39km - 2:00(5:04/km) 129/142bpm [655b/km] 31cal 395/558W 5) 0.3km - 1:00(3:18/km) 136/138bpm [450b/km] 18cal 526/627W 6) 0.38km - 2:00(5:17/km) 136/139bpm [718b/km] 32cal 384/571W 7) 0.3km - 1:00(3:19/km) 136/138bpm [451b/km] 18cal 518/597W 8) 0.37km - 2:00(5:23/km) 139/144bpm [749b/km] 31cal 367/539W 9) 0.31km - 1:00(3:12/km) 140/142bpm [448b/km] 18cal 547/604W 10) 0.41km - 2:00(4:54/km) 143/147bpm [700b/km] 33cal 407/568W 11) 0.01km - 1(4:02/km) 141/141bpm [568b/km] 1cal 373/373W Add a comment 5.6mi, 43:15 Run - General 1) 1km - 4:42(4:42/km) 127/137bpm [596b/km] 70cal 401/499W 2) 1km - 4:38(4:38/km) 132/138bpm [611b/km] 72cal 383/465W 3) 1km - 5:13(5:13/km) 135/137bpm [704b/km] 82cal 414/516W 4) 1km - 5:01(5:01/km) 137/138bpm [688b/km] 80cal 402/450W 5) 1km - 5:01(5:01/km) 137/139bpm [687b/km] 77cal 393/484W 6) 1km - 5:03(5:03/km) 137/139bpm [692b/km] 77cal 399/460W 7) 1km - 4:39(4:39/km) 135/140bpm [627b/km] 68cal 415/569W 8) 1km - 4:19(4:19/km) 137/144bpm [592b/km] 67cal 400/533W 9) 1km - 4:35(4:35/km) 141/143bpm [647b/km] 72cal 405/534W 10) 0.02km - 4(4:40/km) 140/140bpm [654b/km] 1cal 397/399W Add a comment	4mi, 30:54 Run - General 1) 1km - 4:34(4:34/km) 125/137bpm [570b/km] 68cal 416/590W 2) 1km - 4:48(4:48/km) 131/137bpm [628b/km] 73cal 395/514W 3) 1km - 5:13(5:13/km) 133/137bpm [693b/km] 79cal 387/461W 4) 1km - 4:50(4:50/km) 131/133bpm [634b/km] 72cal 393/436W 5) 1km - 4:39(4:39/km) 134/137bpm [623b/km] 71cal 407/451W 6) 1km - 4:49(4:49/km) 135/137bpm [651b/km] 74cal 387/455W 7) 0.43km - 2:02(4:40/km) 135/138bpm [629b/km] 31cal 404/412W Add a comment	-
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	Wed 1st May May 1	Thu 2nd May May 2
4.1mi, 30:47 Run - General 1) 1km - 4:35(4:35/km) 124/138bpm [569b/km] 67cal 415/570W 2) 1km - 4:29(4:29/km) 138/142bpm [618b/km] 74cal 402/487W 3) 1km - 5:08(5:08/km) 135/140bpm [692b/km] 80cal 414/525W 4) 1km - 4:47(4:47/km) 134/139bpm [640b/km] 73cal 393/458W 5) 1km - 4:31(4:31/km) 136/139bpm [614b/km] 71cal 412/454W 6) 1km - 4:39(4:39/km) 139/143bpm [646b/km] 74cal 398/428W 7) 0.55km - 2:38(4:46/km) 139/141bpm [662b/km] 42cal 396/411W Add a comment	53mi, 9:12:45 Run - Race 1) 1km - 5:33(5:33/km) 135/143bpm [750b/km] 83cal 370/578W 2) 1km - 5:22(5:22/km) 140/145bpm [752b/km] 87cal 416/524W 3) 1km - 4:56(4:56/km) 144/146bpm [711b/km] 83cal 431/517W 4) 1km - 5:02(5:02/km) 147/151bpm [740b/km] 85cal 408/484W 5) 1km - 5:01(5:01/km) 146/149bpm [734b/km] 83cal 399/531W 6) 1km - 5:14(5:14/km) 142/144bpm [743b/km] 82cal 394/464W 7) 1km - 5:14(5:14/km) 145/149bpm [758b/km] 83cal 398/543W 8) 1km - 4:18(4:18/km) 143/146bpm [615b/km] 69cal 355/512W 9) 1km - 4:16(4:16/km) 146/147bpm [624b/km] 71cal 389/578W 10) 1km - 4:37(4:37/km) 144/147bpm [664b/km] 74cal 397/518W 11) 1km - 4:46(4:46/km) 144/147bpm [686b/km] 76cal 400/423W 12) 1km - 4:51(4:51/km) 142/145bpm [688b/km] 77cal 394/425W 13) 1km - 4:52(4:52/km) 143/144bpm [696b/km] 75cal 396/425W 14) 1km - 4:54(4:54/km) 143/146bpm [701b/km] 77cal 395/497W 15) 1km - 4:53(4:53/km) 143/146bpm [698b/km] 76cal 408/486W 16) 1km - 4:49(4:49/km) 142/146bpm [685b/km] 72cal 394/465W 17) 1km - 4:51(4:51/km) 144/149bpm [699b/km] 73cal 413/589W 18) 1km - 5:25(5:25/km) 145/150bpm [786b/km] 81cal 442/517W 19) 1km - 4:51(4:51/km) 145/147bpm [704b/km] 77cal 395/458W 20) 1km - 5:28(5:28/km) 145/150bpm [792b/km] 83cal 402/548W 21) 1km - 5:57(5:57/km) 146/149bpm [868b/km] 90cal 428/519W 22) 1km - 5:24(5:24/km) 146/149bpm [789b/km] 82cal 425/489W 23) 1km - 4:34(4:34/km) 146/150bpm [666b/km] 67cal 380/471W 24) 1km - 5:12(5:12/km) 145/148bpm [753b/km] 78cal 401/487W 25) 1km - 4:57(4:57/km) 145/147bpm [717b/km] 77cal 399/571W 26) 1km - 5:48(5:48/km) 146/148bpm [848b/km] 80cal 397/487W 27) 1km - 5:05(5:05/km) 148/151bpm [753b/km] 75cal 338/478W 28) 1km - 9:21(9:21/km) 147/156bpm [1373b/km] 118cal 292/520W 29) 1km - 6:33(6:33/km) 153/157bpm [1002b/km] 103cal 325/670W 30) 1km - 7:09(7:09/km) 139/149bpm [994b/km] 63cal 103/302W 31) 1km - 6:37(6:37/km) 143/158bpm [946b/km] 75cal 223/536W 32) 1km - 6:01(6:01/km) 155/162bpm [932b/km] 94cal 347/524W 33) 1km - 5:31(5:31/km) 150/153bpm [828b/km] 82cal 360/417W 34) 1km - 5:18(5:18/km) 148/151bpm [784b/km] 75cal 361/491W 35) 1km - 5:43(5:43/km) 151/161bpm [864b/km] 89cal 406/573W 36) 1km - 4:37(4:37/km) 153/161bpm [706b/km] 77cal 358/474W 37) 1km - 5:03(5:03/km) 153/155bpm [773b/km] 81cal 377/445W 38) 1km - 6:33(6:33/km) 151/153bpm [990b/km] 95cal 336/598W 39) 1km - 4:54(4:54/km) 154/157bpm [754b/km] 76cal 360/473W 40) 1km - 8:19(8:19/km) 152/157bpm [1264b/km] 111cal 303/496W 41) 1km - 4:50(4:50/km) 164/169bpm [792b/km] 87cal 317/432W 42) 1km - 6:00(6:00/km) 155/170bpm [930b/km] 87cal 347/491W 43) 1km - 5:49(5:49/km) 155/169bpm [902b/km] 86cal 343/515W 44) 1km - 5:17(5:17/km) 148/153bpm [781b/km] 78cal 362/457W 45) 1km - 5:36(5:36/km) 146/150bpm [818b/km] 78cal 347/511W 46) 1km - 5:32(5:32/km) 149/153bpm [824b/km] 82cal 385/454W 47) 1km - 7:02(7:02/km) 150/155bpm [1054b/km] 89cal 380/547W 48) 1km - 6:06(6:06/km) 148/153bpm [902b/km] 83cal 375/450W 49) 1km - 4:37(4:37/km) 138/147bpm [636b/km] 67cal 344/552W 50) 1km - 6:16(6:16/km) 143/146bpm [896b/km] 79cal 347/470W 51) 1km - 5:32(5:32/km) 143/146bpm [792b/km] 71cal 315/461W 52) 1km - 7:14(7:14/km) 137/143bpm [991b/km] 78cal 262/465W 53) 1km - 6:52(6:52/km) 136/139bpm [933b/km] 85cal 291/401W 54) 1km - 9:49(9:49/km) 128/134bpm [1256b/km] 80cal 194/383W 55) 1km - 8:11(8:11/km) 133/144bpm [1089b/km] 83cal 253/388W 56) 1km - 11:53(11:53/km) 124/143bpm [1474b/km] 79cal 146/433W 57) 1km - 12:24(12:24/km) 124/142bpm [1538b/km] 75cal 127/380W 58) 1km - 8:36(8:36/km) 133/146bpm [1145b/km] 82cal 220/431W 59) 1km - 8:45(8:45/km) 130/139bpm [1137b/km] 79cal 197/445W 60) 1km - 12:45(12:45/km) 128/144bpm [1633b/km] 73cal 91/458W 61) 1km - 8:43(8:43/km) 138/145bpm [1204b/km] 91cal 241/508W 62) 1km - 6:25(6:25/km) 138/143bpm [885b/km] 75cal 272/421W 63) 1km - 7:50(7:50/km) 141/145bpm [1105b/km] 96cal 299/495W 64) 1km - 8:19(8:19/km) 140/143bpm [1165b/km] 91cal 284/426W 65) 1km - 6:46(6:46/km) 139/144bpm [940b/km] 80cal 268/383W 66) 1km - 6:36(6:36/km) 135/141bpm [891b/km] 73cal 258/412W 67) 1km - 8:50(8:50/km) 131/149bpm [1158b/km] 89cal 223/498W 68) 1km - 7:06(7:06/km) 139/146bpm [987b/km] 85cal 324/479W 69) 1km - 7:39(7:39/km) 134/141bpm [1025b/km] 88cal 298/438W 70) 1km - 6:57(6:57/km) 135/139bpm [939b/km] 80cal 304/477W 71) 1km - 7:04(7:04/km) 134/139bpm [948b/km] 80cal 298/441W 72) 1km - 6:43(6:43/km) 133/136bpm [892b/km] 90cal 312/401W 73) 1km - 10:10(10:10/km) 130/137bpm [1321b/km] 93cal 245/411W 74) 1km - 7:42(7:42/km) 127/133bpm [979b/km] 90cal 267/443W 75) 1km - 7:06(7:06/km) 129/132bpm [917b/km] 83cal 288/430W 76) 1km - 10:18(10:18/km) 124/132bpm [1277b/km] 87cal 229/415W 77) 1km - 8:51(8:51/km) 124/132bpm [1097b/km] 85cal 239/401W 78) 1km - 7:35(7:35/km) 124/133bpm [941b/km] 72cal 230/435W 79) 1km - 6:42(6:42/km) 127/133bpm [851b/km] 72cal 253/429W 80) 1km - 7:04(7:04/km) 129/136bpm [912b/km] 72cal 259/424W 81) 1km - 5:38(5:38/km) 135/140bpm [761b/km] 79cal 355/446W 82) 1km - 5:40(5:40/km) 136/139bpm [772b/km] 75cal 342/471W 83) 1km - 5:30(5:30/km) 138/141bpm [758b/km] 78cal 352/396W 84) 1km - 6:16(6:16/km) 140/144bpm [877b/km] 87cal 349/456W 85) 1km - 5:49(5:49/km) 144/146bpm [838b/km] 89cal 360/477W 86) 0.36km - 2:28(6:50/km) 144/147bpm [985b/km] 37cal 327/433W Add a comment 1mi, 7:25 Run - General 1) 1km - 4:52(4:52/km) 137/146bpm [667b/km] 76cal 395/530W 2) 0.56km - 2:33(4:33/km) 148/149bpm [673b/km] 45cal 452/529W Add a comment	-	2.9mi, 49:16 Walk - General 1) 1km - 12:47(12:47/km) 84/91bpm [1073b/km] 69cal 43/61rpm 2) 1km - 10:15(10:15/km) 90/97bpm [922b/km] 65cal 56/62rpm 3) 1km - 9:58(9:58/km) 94/101bpm [936b/km] 66cal 56/61rpm 4) 1km - 9:30(9:30/km) 97/109bpm [922b/km] 69cal 58/62rpm 5) 0.69km - 6:47(9:48/km) 103/110bpm [1009b/km] 54cal 58/83rpm Add a comment	-	2.8mi, 46:32 Walk - General 1) 1km - 10:18(10:18/km) 90/104bpm [927b/km] 67cal 54/64rpm 2) 1km - 10:09(10:09/km) 90/100bpm [913b/km] 68cal 52/66rpm 3) 1km - 9:19(9:19/km) 86/90bpm [801b/km] 66cal 58/60rpm 4) 1km - 9:38(9:38/km) 88/98bpm [848b/km] 71cal 56/62rpm 5) 0.45km - 7:09(16:04/km) 85/96bpm [1365b/km] 42cal 33/64rpm Add a comment	3.1mi, 48:28 Walk - General 1) 1km - 8:51(8:51/km) 86/99bpm [761b/km] 63cal 59/82rpm 2) 1km - 9:43(9:43/km) 85/91bpm [826b/km] 66cal 56/62rpm 3) 1km - 10:50(10:50/km) 86/95bpm [932b/km] 66cal 50/61rpm 4) 1km - 9:09(9:09/km) 85/89bpm [778b/km] 65cal 59/62rpm 5) 1km - 9:36(9:36/km) 89/108bpm [854b/km] 73cal 54/80rpm 6) 0.02km - 20(14:06/km) 88/94bpm [1241b/km] 2cal 52/80rpm Add a comment
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	Wed 8th May May 8	Thu 9th May May 9
0mi, 59:15 Cross - Strength Add a comment	3.1mi, 21:17 Run - parkrun 1) 1km - 4:46(4:46/km) 153/173bpm [730b/km] 82cal 400/514W 2) 1km - 4:29(4:29/km) 150/161bpm [674b/km] 79cal 425/598W 3) 1km - 4:08(4:08/km) 161/164bpm [665b/km] 76cal 469/610W 4) 1km - 3:57(3:57/km) 165/169bpm [651b/km] 74cal 471/514W 5) 1km - 3:51(3:51/km) 172/176bpm [662b/km] 76cal 511/633W 6) 0.03km - 6(3:00/km) 174/174bpm [522b/km] 2cal 524/538W Add a comment	7.8mi, 1:00:21 Run - General 1) 1km - 5:08(5:08/km) 121/130bpm [620b/km] 73cal 394/539W 2) 1km - 4:48(4:48/km) 128/132bpm [615b/km] 70cal 385/498W 3) 1km - 5:20(5:20/km) 136/141bpm [725b/km] 83cal 411/496W 4) 1km - 5:00(5:00/km) 138/142bpm [689b/km] 79cal 418/462W 5) 1km - 5:06(5:06/km) 138/141bpm [704b/km] 78cal 407/485W 6) 1km - 5:20(5:20/km) 131/139bpm [700b/km] 82cal 425/590W 7) 1km - 4:25(4:25/km) 129/135bpm [569b/km] 65cal 374/533W 8) 1km - 4:29(4:29/km) 134/141bpm [601b/km] 68cal 397/545W 9) 1km - 4:41(4:41/km) 137/142bpm [641b/km] 71cal 387/535W 10) 1km - 4:45(4:45/km) 138/142bpm [654b/km] 75cal 391/401W 11) 1km - 4:39(4:39/km) 136/146bpm [632b/km] 77cal 402/426W 12) 1km - 4:31(4:31/km) 147/149bpm [663b/km] 78cal 411/426W 13) 0.48km - 2:11(4:35/km) 147/149bpm [673b/km] 37cal 413/429W Add a comment	-	-	2.2mi, 1:01:54 Walk - General 1) 1km - 19:07(19:07/km) 79/94bpm [1510b/km] 84cal 31/79rpm 2) 1km - 17:48(17:48/km) 79/93bpm [1407b/km] 80cal 32/77rpm 3) 1km - 16:18(16:18/km) 83/104bpm [1352b/km] 76cal 37/68rpm 4) 0.56km - 8:41(15:32/km) 86/97bpm [1336b/km] 45cal 37/55rpm Add a comment	-

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