kieranfd

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Recent Training
8th May	General	8.2mi	53:27
5th May	General	12.4mi	1:23:13
4th May	General	5.4mi	37:06
3rd May	General	8mi	55:08
1st May	General	7.5mi	55:24

12 Month Benchmarks	Run	Bike
Mile	5:05	2:27
5k	17:01	7:59
5mi	28:02	13:36
10k	35:09	17:35
10mi	58:00	28:59
Half	1:16:14	0
20mi	1:57:27	0
Mara	2:34:24	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2012	PB	WB
5km	2	16:41 77.02	16:27 78.12	16:27 5:18/mi	78.12
10km	2	33:26 78.96	33:09 79.64	33:09 5:20/mi	79.64
12km	1		43:34 73.57	43:34 5:51/mi	73.57
10mi	1		54:29 80.30	54:29 5:27/mi	80.30
13.1mi	2	1:15:13 77.08	1:12:54 79.53	1:12:54 5:34/mi	79.53
26.2mi	2	2:50:00 71.50	2:37:00 77.43	2:37:00 6:00/mi	77.43

2012		Result	WAVA	Distance
17 Jun	Men's Health Forum Scotland 10k PB	33:09	79.64	10km
22 Apr	London Marathon PB	2:37:00	77.43	26.2mi
8 Apr	Tom Scott Memorial 10 Mile Road Race PB	54:29	80.30	10mi
24 Mar	Glasgow parkrun PB	16:27	78.12	5km
11 Mar	Inverness Half Marathon PB	1:12:54	79.53	13.1mi
18 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	43:34	73.57	12km
2011		Result	WAVA	Distance
18 Sep	City of Stirling 10k SB	33:26	78.96	10km
7 Aug	Helensburgh half marathon SB	1:15:13	77.08	13.1mi
1 Jun	Self Transcendence 5K Meadows SB	16:41	77.02	5km
10 Apr	Paris Marathon SB	2:50:00	71.50	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
2024	359	474	423	166	42	0	0	0	0	0	0	0	1463
2024	0	24	0	10	0	0	0	0	0	0	0	0	34
2023	0	0	2	0	0	0	0	0	0	0	0	0	2
2023	0	90	181	174	130	66	155	234	242	208	40	94	1616
2023	0	0	0	0	0	24	0	12	0	0	4	32	72
2021	100	52	110	104	12	150	36	20	13	0	0	0	598
2021	0	22	0	0	5	7	18	46	104	6	0	0	208
2020	20	0	4	18	7	24	25	7	29	63	27	21	244
2020	0	0	0	0	42	24	97	119	0	0	0	7	289
2019	40	60	60	66	2	0	0	0	5	8	0	7	248
2019	0	0	0	40	0	25	68	25	32	0	0	0	191
2018	0	0	0	4	18	28	16	0	22	0	10	17	115
2018	42	68	103	84	251	128	64	22	40	0	37	25	864
2017	0	0	0	10	0	24	6	39	39	17	72	0	208
2017	53	173	168	331	319	497	229	233	166	0	0	0	2166
2016	0	6	8	0	12	9	19	22	48	7	4	4	141
2016	0	0	36	183	171	164	25	276	135	178	40	0	1207
2015	14	4	22	50	156	60	34	6	0	4	35	33	417
2015	0	0	0	0	25	10	0	105	77	0	0	0	217
2014	0	0	0	0	0	0	0	0	0	0	0	39	39
2013	164	0	0	0	0	0	0	99	0	0	0	0	263
2012	275	279	292	145	104	85	15	1	107	181	216	4	1704
2011	0	0	0	26	0	0	0	114	59	120	95	154	568

Thu 11th Apr Apr 11	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
4.7mi, 35:38 Run - General 1) 4.68mi - 35:38(7:36/mi) 120/137bpm [913b/mi] 523cal 391/569W Add a comment 4.3mi, 33:06 Run - General 1) 4.32mi - 33:06(7:40/mi) 125/136bpm [958b/mi] 500cal 374/569W Add a comment	-	7.9mi, 57:06 Run - Track Session 1) 0.99mi - 7:22(7:25/mi) 124/134bpm [920b/mi] 113cal 386/521W 2) 0.99mi - 6:54(6:57/mi) 135/148bpm [937b/mi] 118cal 424/596W 3) 0.99mi - 7:09(7:12/mi) 132/137bpm [950b/mi] 116cal 393/478W 4) 0.99mi - 7:11(7:14/mi) 131/137bpm [947b/mi] 113cal 389/456W 5) 0.99mi - 7:10(7:12/mi) 130/134bpm [937b/mi] 109cal 412/528W 6) 0.99mi - 7:09(7:12/mi) 130/137bpm [935b/mi] 108cal 401/657W 7) 0.99mi - 7:20(7:22/mi) 129/134bpm [951b/mi] 115cal 389/565W 8) 0.94mi - 6:50(7:17/mi) 132/143bpm [961b/mi] 112cal 411/553W Add a comment	14.3mi, 1:39:49 Run - General 1) 1mi - 7:20(7:20/mi) 125/145bpm [917b/mi] 115cal 401/553W 2) 1mi - 7:41(7:41/mi) 126/145bpm [968b/mi] 115cal 373/519W 3) 1mi - 7:19(7:19/mi) 126/133bpm [921b/mi] 111cal 394/451W 4) 1mi - 7:21(7:21/mi) 126/137bpm [926b/mi] 111cal 384/453W 5) 1mi - 7:18(7:18/mi) 127/137bpm [927b/mi] 110cal 390/549W 6) 0.73mi - 5:29(7:29/mi) 117/132bpm [876b/mi] 78cal 376/447W 7) 1mi - 5:55(5:55/mi) 141/157bpm [834b/mi] 108cal 485/572W 8) 0.35mi - 2:05(5:55/mi) 154/157bpm [912b/mi] 40cal 474/550W 9) 0.38mi - 3:00(7:59/mi) 131/151bpm [1047b/mi] 47cal 352/484W 10) 1mi - 5:54(5:54/mi) 149/155bpm [879b/mi] 111cal 482/555W 11) 0.35mi - 2:06(5:59/mi) 152/155bpm [908b/mi] 39cal 500/556W 12) 0.33mi - 3:00(9:13/mi) 130/155bpm [1199b/mi] 43cal 312/460W 13) 1mi - 5:54(5:54/mi) 148/155bpm [872b/mi] 110cal 488/572W 14) 0.36mi - 2:06(5:47/mi) 155/157bpm [897b/mi] 41cal 505/531W 15) 0.31mi - 3:00(9:39/mi) 131/157bpm [1263b/mi] 43cal 311/537W 16) 1mi - 5:56(5:56/mi) 150/158bpm [889b/mi] 115cal 524/575W 17) 0.35mi - 2:04(5:54/mi) 156/157bpm [920b/mi] 40cal 498/551W 18) 0.33mi - 3:00(9:12/mi) 130/157bpm [1195b/mi] 43cal 321/518W 19) 1mi - 7:41(7:41/mi) 124/133bpm [952b/mi] 120cal 389/523W 20) 0.77mi - 5:41(7:21/mi) 130/142bpm [956b/mi] 92cal 423/504W Add a comment	-	4.3mi, 30:52 Run - General 1) 1mi - 7:09(7:09/mi) 124/133bpm [886b/mi] 113cal 402/874W 2) 1mi - 7:09(7:09/mi) 126/133bpm [900b/mi] 115cal 416/518W 3) 1mi - 7:01(7:01/mi) 125/133bpm [878b/mi] 107cal 402/543W 4) 1mi - 7:24(7:24/mi) 121/131bpm [895b/mi] 107cal 385/493W 5) 0.31mi - 2:09(6:56/mi) 127/140bpm [880b/mi] 33cal 415/496W Add a comment	7.7mi, 51:59 Run - General 1) 1mi - 6:49(6:49/mi) 124/137bpm [846b/mi] 106cal 391/536W 2) 1mi - 7:01(7:01/mi) 132/142bpm [926b/mi] 117cal 415/538W 3) 1mi - 7:05(7:05/mi) 134/139bpm [949b/mi] 118cal 399/446W 4) 1mi - 7:11(7:11/mi) 134/138bpm [963b/mi] 117cal 409/523W 5) 0.16mi - 1:11(7:12/mi) 131/138bpm [944b/mi] 18cal 373/475W 6) 1mi - 5:54(5:54/mi) 143/157bpm [844b/mi] 109cal 469/561W 7) 1mi - 5:55(5:55/mi) 156/162bpm [923b/mi] 114cal 480/528W 8) 1mi - 7:09(7:09/mi) 140/158bpm [1001b/mi] 118cal 411/592W 9) 0.49mi - 3:44(7:33/mi) 141/155bpm [1065b/mi] 63cal 433/551W Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
0mi, 1:15 Run - General 1) 0.02mi - 1:08(55:29/mi) 51/51bpm [2829b/mi] 2) 0mi - 6(26:19/mi) 51/51bpm [1342b/mi] Add a comment 0mi, 46 Run - General 1) 0mi - 18(0/mi) 2) 0.01mi - 28(52:18/mi) Add a comment	-	0mi, 42 Run - General 1) 0.02mi - 42(36:18/mi) 55/66bpm [1997b/mi] 2cal Add a comment 3mi, 22:17 Run - General 1) 1mi - 7:20(7:20/mi) 128/140bpm [938b/mi] 115cal 383/513W 2) 1mi - 7:18(7:18/mi) 122/139bpm [891b/mi] 106cal 391/428W 3) 1mi - 7:23(7:23/mi) 127/144bpm [937b/mi] 113cal 388/515W 4) 0.03mi - 17(8:19/mi) 127/130bpm [1057b/mi] 4cal 376/386W Add a comment	26.5mi, 2:36:09 Run - General 1) 1mi - 6:01(6:00/mi) 144/156bpm [865b/mi] 110cal 482/561W 2) 1.03mi - 6:04(5:53/mi) 156/160bpm [919b/mi] 118cal 486/564W 3) 0.98mi - 5:39(5:46/mi) 153/160bpm [881b/mi] 108cal 453/508W 4) 1.02mi - 5:59(5:52/mi) 150/157bpm [880b/mi] 112cal 467/632W 5) 0.99mi - 5:51(5:54/mi) 154/157bpm [908b/mi] 111cal 475/544W 6) 1.02mi - 6:06(5:58/mi) 154/157bpm [919b/mi] 116cal 479/509W 7) 1.01mi - 5:57(5:54/mi) 155/159bpm [915b/mi] 114cal 485/577W 8) 1.02mi - 6:01(5:55/mi) 155/161bpm [917b/mi] 115cal 476/609W 9) 1.01mi - 5:58(5:55/mi) 157/159bpm [929b/mi] 115cal 481/568W 10) 1.02mi - 6:01(5:52/mi) 156/158bpm [916b/mi] 115cal 478/581W 11) 0.99mi - 5:50(5:53/mi) 156/160bpm [917b/mi] 112cal 482/580W 12) 1.03mi - 6:02(5:51/mi) 156/159bpm [913b/mi] 115cal 482/518W 13) 0.99mi - 5:49(5:52/mi) 160/162bpm [939b/mi] 114cal 485/607W 14) 1.01mi - 5:57(5:53/mi) 158/161bpm [931b/mi] 113cal 480/539W 15) 1.01mi - 5:53(5:50/mi) 157/159bpm [915b/mi] 112cal 478/526W 16) 1.03mi - 5:58(5:49/mi) 156/160bpm [908b/mi] 111cal 485/642W 17) 1mi - 5:54(5:55/mi) 158/160bpm [935b/mi] 112cal 483/560W 18) 1.02mi - 6:05(5:59/mi) 158/161bpm [945b/mi] 115cal 482/624W 19) 1mi - 5:51(5:52/mi) 161/164bpm [946b/mi] 114cal 499/687W 20) 1.04mi - 5:55(5:40/mi) 161/164bpm [913b/mi] 116cal 495/730W 21) 2.03mi - 12:00(5:55/mi) 162/164bpm [959b/mi] 235cal 478/545W 22) 1.01mi - 6:03(5:59/mi) 162/165bpm [968b/mi] 119cal 484/552W 23) 0.96mi - 5:43(5:56/mi) 161/164bpm [955b/mi] 109cal 467/534W 24) 1.02mi - 6:05(5:57/mi) 164/166bpm [976b/mi] 119cal 468/557W 25) 1.26mi - 7:26(5:55/mi) 167/173bpm [989b/mi] 150cal 477/522W 26) 0.01mi - 2(4:38/mi) 173/173bpm [802b/mi] 1cal 128/512W Add a comment	-	-	-
Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
-	10.3mi, 30:03 Bike - General 1) 5mi - 13:49(2:46/mi) 110/135bpm [304b/mi] 170cal 180/291W 2) 5mi - 15:24(3:05/mi) 116/139bpm [357b/mi] 168cal 158/277W 3) 0.29mi - 49(2:51/mi) 115/128bpm [328b/mi] 9cal 159/210W Add a comment	5.7mi, 39:43 Run - General 1) 1mi - 6:53(6:53/mi) 121/134bpm [833b/mi] 105cal 414/544W 2) 1mi - 6:54(6:54/mi) 135/143bpm [932b/mi] 122cal 425/545W 3) 1mi - 6:53(6:53/mi) 135/143bpm [929b/mi] 118cal 428/557W 4) 1mi - 6:51(6:51/mi) 133/139bpm [911b/mi] 114cal 419/580W 5) 1mi - 6:53(6:53/mi) 138/148bpm [949b/mi] 121cal 419/628W 6) 0.73mi - 5:19(7:19/mi) 138/141bpm [1010b/mi] 89cal 416/578W Add a comment	6.1mi, 45:38 Run - General 1) 1mi - 7:25(7:25/mi) 126/135bpm [935b/mi] 115cal 375/490W 2) 1mi - 7:19(7:19/mi) 131/141bpm [958b/mi] 120cal 395/529W 3) 1mi - 7:24(7:24/mi) 134/140bpm [991b/mi] 122cal 408/511W 4) 1mi - 7:31(7:31/mi) 130/142bpm [978b/mi] 119cal 407/542W 5) 1mi - 7:34(7:34/mi) 125/140bpm [946b/mi] 113cal 359/485W 6) 1mi - 7:31(7:31/mi) 129/146bpm [970b/mi] 116cal 406/554W 7) 0.11mi - 54(8:04/mi) 119/134bpm [960b/mi] 12cal 349/398W Add a comment	-	6.2mi, 39:42 Run - General 1) 1mi - 6:57(6:57/mi) 118/134bpm [820b/mi] 104cal 405/560W 2) 1mi - 6:15(6:15/mi) 138/143bpm [863b/mi] 111cal 440/495W 3) 1mi - 6:18(6:18/mi) 142/145bpm [894b/mi] 114cal 443/517W 4) 1mi - 6:10(6:10/mi) 147/151bpm [906b/mi] 114cal 448/500W 5) 1mi - 6:09(6:09/mi) 148/153bpm [911b/mi] 114cal 436/476W 6) 1mi - 6:19(6:19/mi) 144/154bpm [909b/mi] 115cal 461/557W 7) 0.24mi - 1:34(6:35/mi) 145/155bpm [955b/mi] 29cal 494/585W Add a comment	7.5mi, 55:24 Run - General 1) 1mi - 7:21(7:21/mi) 128/139bpm [940b/mi] 116cal 371/484W 2) 1mi - 7:16(7:16/mi) 135/144bpm [982b/mi] 124cal 398/513W 3) 1mi - 7:21(7:21/mi) 135/141bpm [992b/mi] 121cal 390/502W 4) 1mi - 7:26(7:26/mi) 135/139bpm [1004b/mi] 121cal 397/468W 5) 1mi - 7:21(7:21/mi) 128/135bpm [941b/mi] 110cal 386/569W 6) 1mi - 7:24(7:24/mi) 132/139bpm [977b/mi] 115cal 395/500W 7) 1mi - 7:17(7:17/mi) 135/145bpm [984b/mi] 122cal 421/585W 8) 0.52mi - 3:58(7:39/mi) 146/153bpm [1117b/mi] 73cal 460/616W Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
-	8mi, 55:08 Run - General 1) 1mi - 7:17(7:17/mi) 126/139bpm [919b/mi] 115cal 381/477W 2) 1mi - 6:54(6:54/mi) 137/148bpm [946b/mi] 121cal 427/532W 3) 1mi - 6:46(6:46/mi) 140/145bpm [948b/mi] 120cal 433/538W 4) 1mi - 6:54(6:54/mi) 141/145bpm [973b/mi] 122cal 428/584W 5) 1mi - 6:48(6:48/mi) 134/145bpm [912b/mi] 111cal 407/479W 6) 1mi - 6:38(6:38/mi) 141/148bpm [936b/mi] 118cal 421/514W 7) 1mi - 6:39(6:39/mi) 145/154bpm [965b/mi] 119cal 428/582W 8) 1mi - 7:03(7:03/mi) 143/157bpm [1008b/mi] 122cal 433/590W 9) 0.02mi - 7(7:24/mi) 140/141bpm [1036b/mi] 2cal 367/373W Add a comment	5.4mi, 37:06 Run - General 1) 2.01mi - 14:55(7:24/mi) 123/141bpm [911b/mi] 223cal 389/543W 2) 1.81mi - 10:00(5:31/mi) 165/171bpm [910b/mi] 208cal 476/527W 3) 1.61mi - 12:10(7:34/mi) 134/169bpm [1015b/mi] 187cal 403/544W Add a comment	12.4mi, 1:23:13 Run - General 1) 11.42mi - 1:16:11(6:40/mi) 144/165bpm [960b/mi] 1336cal 427/515W 2) 0.95mi - 7:02(7:24/mi) 144/159bpm [1065b/mi] 119cal 410/528W Add a comment	-	-	8.2mi, 53:27 Run - General 1) 1.85mi - 13:11(7:09/mi) 123/148bpm [878b/mi] 204cal 404/668W 2) 0.55mi - 3:00(5:26/mi) 155/161bpm [842b/mi] 59cal 505/584W 3) 0.3mi - 2:00(6:39/mi) 145/160bpm [964b/mi] 36cal 430/523W 4) 0.56mi - 3:00(5:24/mi) 160/167bpm [865b/mi] 61cal 487/558W 5) 0.29mi - 2:00(6:47/mi) 147/165bpm [998b/mi] 37cal 438/508W 6) 0.56mi - 3:00(5:20/mi) 164/170bpm [875b/mi] 62cal 495/575W 7) 0.28mi - 2:00(7:02/mi) 151/170bpm [1063b/mi] 37cal 423/587W 8) 0.57mi - 3:00(5:14/mi) 166/172bpm [868b/mi] 64cal 501/678W 9) 0.24mi - 2:00(8:26/mi) 143/171bpm [1207b/mi] 32cal 330/531W 10) 0.58mi - 3:00(5:11/mi) 166/175bpm [861b/mi] 63cal 490/534W 11) 0.21mi - 2:00(9:20/mi) 145/175bpm [1353b/mi] 32cal 309/561W 12) 0.57mi - 3:00(5:13/mi) 168/176bpm [877b/mi] 64cal 491/524W 13) 0.2mi - 2:00(9:49/mi) 133/175bpm [1305b/mi] 31cal 319/530W 14) 1.38mi - 10:16(7:27/mi) 138/151bpm [1027b/mi] 173cal 406/551W Add a comment

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