Bdoing

M55 Dunbartonshire

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Mileage
Training

Springburn Harriers | Royal Mail Run GMC

Races
38
Miles
12967
Miles
353
Miles
72
WAVA
78.48%
Mile
6:16
5k
19:32
10k
40:59
Half
1:38:27

About Me
Goals for 2024 Look to improve my 3k time. Get back under 20min for a 5k. Sub 40min 10k if possible. PB at a minimum Run 2000 miles for the year Show More...

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My parkrun
Springburn parkrun, Glasgow

Recent Training
8th May	General	1.5mi	5:49
7th May	Easy	5.3mi	48:15
6th May	General	2.4mi	45:00
6th May	Easy	5.6mi	50:08
4th May	General	4.4mi	1:55:59

Planned Races
Brian Goodwin Memorial 10k	7th Jun
Roon the Toon 10k	9th Jun

12 Month Benchmarks	Run	Bike
Mile	6:16	3:01
5k	19:55	0
5mi	33:50	0
10k	41:57	0
10mi	1:27:19	0
Half	2:12:26	0

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2024 Targets	Set your targets
Run 2000

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Followers (4)

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2022	2023	2024	PB	WB
1mi	1			6:16 69.04				6:16 6:16/mi	69.04
3km	3				11:18 78.48			11:18 6:04/mi	78.48
5km	7	20:01 72.41			19:32 77.89		20:03 77.16	19:32 6:17/mi	77.89
10km	21	41:11 71.54	40:59 72.49		41:37 74.53	44:36 70.17	42:28 74.35	40:59 6:36/mi	74.53
12km	1				50:15 74.90			50:15 6:44/mi	74.90
12.5km	2		57:13 65.76		55:26 70.90			55:26 7:08/mi	70.90
13.1mi	1		1:38:27 66.00					1:38:27 7:31/mi	66.00

Date	Planned Races			Distance
9 Jun	Roon the Toon 10k Confirmed			10km
7 Jun	Brian Goodwin Memorial 10k Confirmed			10km
2024		Result	WAVA	Distance
20 Apr	Troon parkrun SB	20:03	77.16	5km
14 Apr	Grangemouth Round the Houses 10k	42:40	74.00	10km
10 Mar	Jack Crawford 10k SB	42:28	74.35	10km
2023		Result	WAVA	Distance
11 Jun	Roon the Toon 10k	45:23	68.96	10km
2 Jun	Brian Goodwin Memorial 10k SB	44:36	70.17	10km
5 Feb	Lindsays National Masters Cross Country Championships	38:39	68.54	8.5km
21 Jan	West District Cross Country League	32:56	70.15	7500m
2022		Result	WAVA	Distance
29 Jul	3k on the Green PB	11:18	78.48	3km
27 Jul	Kilmaurs Gala 5Km + Kids Races	20:16	75.07	5km
29 Jun	SVHC CLYDEBANK 5K ROAD RACE	19:51	76.65	5km
26 Jun	Port Glasgow 10k	41:46	74.27	10km
17 Jun	Brian Goodwin Memorial 10k SB	41:37	74.53	10km
29 May	Dunblane 12km Road Race PB	50:15	74.90	12km
27 May	3k on the Green	11:31	77.01	3km
11 May	Troon Tortoises 10k	42:03	73.77	10km
7 May	Victoria parkrun, Glasgow PB	19:32	77.89	5km
29 Apr	3k on the Green	11:34	76.67	3km
17 Apr	Grangemouth Round the Houses 10k	41:49	74.18	10km
5 Mar	Allan Scally Memorial Road Relays	19:39	77.43	5km
13 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	55:26	70.90	12.5km
2018		Result	WAVA	Distance
30 Jun	Big Fetch Mile - Glasgow PB	6:16	69.04	1mi
2017		Result	WAVA	Distance
5 Nov	Strathaven Run with the Wind 10k PB	40:59	72.49	10km
11 Jun	Roon the Toon 10k	42:47	69.44	10km
11 May	Dumbarton 10k	43:24	68.46	10km
3 May	Troon Tortoises 10k	41:37	71.39	10km
19 Mar	Alloa Half Marathon PB	1:38:27	66.00	13.1mi
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	57:13	65.76	12.5km
2016		Result	WAVA	Distance
3 Dec	Springburn parkrun, Glasgow SB	20:01	72.41	5km
13 Nov	Jimmy Irvine Bella 10K	41:53	70.34	10km
6 Nov	Strathaven Run with the Wind 10k SB	41:11	71.54	10km
11 Sep	City of Stirling 10k	45:28	64.80	10km
20 Aug	Bute Highland Games 10K	47:15	62.35	10km
17 Jun	Brian Goodwin Memorial 10k		0.00	10km
9 Jun	Giffnock North Running Festival 10k	47:58	61.42	10km
5 Jun	Vale of Leven 10k	44:13	66.63	10km
26 May	Dumbarton 10k	46:33	63.29	10km
19 May	Clydebank 10k	43:25	67.86	10km
12 May	Helensburgh 10k	45:18	65.04	10km
16 Apr	Springburn parkrun, Glasgow	20:50	69.57	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	1	9	12	9	0	0	0	0	0	0	0	31
2024	160	124	165	110	21	0	0	0	0	0	0	0	579
2024	0	0	0	0	1	0	0	0	0	0	0	0	1
2023	0	0	0	3	0	3	0	0	1	0	0	0	6
2023	152	39	115	67	77	96	160	126	98	121	92	79	1222
2022	0	0	0	0	8	7	16	3	0	0	1	0	34
2022	180	110	141	176	159	98	104	135	88	141	93	85	1510
2021	189	143	106	157	199	99	176	153	138	182	147	141	1830
2021	0	0	0	0	0	198	0	0	0	0	0	0	198
2020	161	125	134	177	170	145	146	207	155	189	173	197	1979
2020	0	0	0	0	43	25	0	0	0	0	0	0	67
2019	93	81	108	95	66	87	135	146	99	150	124	136	1320
2018	83	128	152	152	34	113	141	131	114	76	126	79	1329
2017	166	148	133	149	148	128	177	161	165	96	117	102	1692
2017	0	0	0	0	0	0	0	0	0	0	0	6	6
2016	67	120	132	141	106	92	91	92	165	173	146	181	1505
2016	0	0	56	0	0	25	0	0	0	0	0	0	80

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
6mi, 54:48 Run - Easy 1) 1mi - 9:16(9:16/mi) 133/154bpm [1232b/mi] 117cal 2) 1mi - 8:44(8:44/mi) 152/161bpm [1327b/mi] 121cal 3) 1mi - 8:53(8:53/mi) 125/143bpm [1110b/mi] 113cal 4) 1mi - 8:46(8:46/mi) 131/140bpm [1147b/mi] 110cal 5) 1mi - 8:34(8:34/mi) 136/139bpm [1166b/mi] 108cal 6) 1mi - 10:09(10:09/mi) 131/146bpm [1331b/mi] 116cal 7) 0.03mi - 26(16:17/mi) 141/147bpm [2296b/mi] 4cal Add a comment	-	-	6.3mi, 42:40 Run - Race 1) 1mi - 6:41(6:41/mi) 134/148bpm [896b/mi] 97cal 2) 1mi - 6:50(6:50/mi) 151/157bpm [1032b/mi] 105cal 3) 1mi - 6:58(6:58/mi) 159/161bpm [1108b/mi] 109cal 4) 1mi - 6:56(6:56/mi) 158/162bpm [1095b/mi] 109cal 5) 1mi - 6:37(6:37/mi) 163/170bpm [1078b/mi] 107cal 6) 1mi - 6:46(6:46/mi) 170/173bpm [1151b/mi] 112cal 7) 0.29mi - 1:52(6:26/mi) 173/174bpm [1112b/mi] 32cal Add a comment 2.4mi, 21:21 Run - Warm Up 1) 1mi - 8:21(8:21/mi) 130/152bpm [1085b/mi] 114cal 2) 1mi - 8:41(8:41/mi) 129/152bpm [1120b/mi] 116cal 3) 0.4mi - 4:20(10:42/mi) 127/145bpm [1359b/mi] 48cal Add a comment	-	2.3mi, 19:55 Run - Warm Down 1) 1mi - 8:57(8:57/mi) 150/160bpm [1343b/mi] 118cal 2) 1mi - 8:33(8:33/mi) 154/162bpm [1317b/mi] 123cal 3) 0.28mi - 2:25(8:33/mi) 156/161bpm [1335b/mi] 35cal Add a comment 2.9mi, 24:24 Run - Intervals 1) 0.26mi - 1:43(6:35/mi) 107/131bpm [704b/mi] 24cal 2) 0.04mi - 1:01(26:28/mi) 119/131bpm [3149b/mi] 9cal 3) 0.25mi - 1:40(6:34/mi) 120/134bpm [787b/mi] 23cal 4) 0.04mi - 59(24:34/mi) 125/134bpm [3072b/mi] 9cal 5) 0.26mi - 1:39(6:24/mi) 125/142bpm [799b/mi] 25cal 6) 0.04mi - 1:02(27:27/mi) 129/144bpm [3540b/mi] 10cal 7) 0.26mi - 1:40(6:30/mi) 124/137bpm [806b/mi] 22cal 8) 0.04mi - 1:14(32:03/mi) 125/136bpm [4006b/mi] 11cal 9) 0.52mi - 3:20(6:25/mi) 143/160bpm [917b/mi] 54cal 10) 0.06mi - 1:16(21:54/mi) 144/153bpm [3154b/mi] 14cal 11) 0.26mi - 1:39(6:25/mi) 141/155bpm [905b/mi] 25cal 12) 0.03mi - 1:00(30:42/mi) 149/155bpm [4573b/mi] 12cal 13) 0.25mi - 1:35(6:16/mi) 141/157bpm [885b/mi] 25cal 14) 0.04mi - 1:14(34:09/mi) 142/158bpm [4850b/mi] 13cal 15) 0.52mi - 3:21(6:30/mi) 154/173bpm [1002b/mi] 55cal Add a comment 2.4mi, 21:25 Run - Warm Up 1) 1mi - 8:59(8:59/mi) 134/151bpm [1203b/mi] 130cal 2) 1mi - 9:01(9:01/mi) 150/164bpm [1353b/mi] 128cal 3) 0.35mi - 3:25(9:37/mi) 150/155bpm [1442b/mi] 44cal 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
0.8mi, 6:42 Run - Warm Down 1) 0.75mi - 6:42(8:59/mi) 130/147bpm [1168b/mi] 87cal Add a comment 3.8mi, 33:05 Run - Threshold 1) 0.74mi - 5:32(7:26/mi) 132/150bpm [982b/mi] 83cal 2) 0.02mi - 1:33(1:10:48/mi) 121/140bpm [8567b/mi] 16cal 3) 0.74mi - 5:21(7:13/mi) 138/155bpm [997b/mi] 81cal 4) 0.02mi - 1:31(1:14:49/mi) 115/145bpm [8604b/mi] 12cal 5) 0.74mi - 5:18(7:09/mi) 137/157bpm [980b/mi] 80cal 6) 0.02mi - 1:42(1:14:42/mi) 118/149bpm [8815b/mi] 12cal 7) 0.74mi - 5:12(7:01/mi) 147/164bpm [1032b/mi] 77cal 8) 0.02mi - 1:46(1:23:43/mi) 127/155bpm [10632b/mi] 15cal 9) 0.74mi - 5:10(6:56/mi) 149/166bpm [1034b/mi] 76cal Add a comment 2.3mi, 20:24 Run - Warm Up 1) 1mi - 8:49(8:49/mi) 128/146bpm [1129b/mi] 117cal 2) 1mi - 8:32(8:32/mi) 141/155bpm [1203b/mi] 120cal 3) 0.34mi - 3:03(9:04/mi) 125/131bpm [1133b/mi] 40cal Add a comment	4.1mi, 37:59 Run - Easy 1) 1mi - 9:16(9:16/mi) 121/137bpm [1122b/mi] 124cal 2) 1mi - 9:06(9:06/mi) 121/127bpm [1102b/mi] 105cal 3) 1mi - 9:14(9:14/mi) 120/125bpm [1108b/mi] 106cal 4) 1mi - 9:50(9:50/mi) 122/138bpm [1199b/mi] 111cal 5) 0.05mi - 33(11:31/mi) 113/115bpm [1302b/mi] 6cal Add a comment	3.1mi, 20:03 Run - parkrun 1) 1mi - 6:29(6:29/mi) 141/163bpm [914b/mi] 107cal 2) 1mi - 6:32(6:32/mi) 170/178bpm [1110b/mi] 112cal 3) 1mi - 6:23(6:23/mi) 168/175bpm [1071b/mi] 112cal 4) 0.12mi - 39(5:36/mi) 177/180bpm [991b/mi] 12cal Add a comment 2.1mi, 18:01 Run - Warm Up 1) 1mi - 9:14(9:14/mi) 127/146bpm [1172b/mi] 106cal 2) 1mi - 8:13(8:13/mi) 142/158bpm [1166b/mi] 119cal 3) 0.06mi - 35(9:44/mi) 147/149bpm [1430b/mi] 7cal Add a comment	5.6mi, 54:37 Run - Easy 1) 1mi - 9:59(9:59/mi) 121/139bpm [1209b/mi] 122cal 2) 1mi - 9:33(9:33/mi) 142/153bpm [1356b/mi] 123cal 3) 1mi - 9:19(9:19/mi) 150/159bpm [1397b/mi] 123cal 4) 1mi - 9:49(9:49/mi) 146/156bpm [1434b/mi] 123cal 5) 1mi - 10:03(10:03/mi) 148/159bpm [1487b/mi] 127cal 6) 0.58mi - 5:54(10:08/mi) 148/153bpm [1500b/mi] 74cal 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
-	4mi, 37:43 Run - Easy Struggled today. Right hamstring not happy 1) 1mi - 9:22(9:22/mi) 122/138bpm [1143b/mi] 117cal 2) 1mi - 9:15(9:15/mi) 121/127bpm [1119b/mi] 107cal 3) 1mi - 9:21(9:21/mi) 120/128bpm [1121b/mi] 107cal 4) 0.99mi - 9:45(9:54/mi) 124/140bpm [1227b/mi] 111cal Add a comment	2.1mi, 23:21 Run - Warm Down 1) 1mi - 10:54(10:54/mi) 122/145bpm [1329b/mi] 107cal 2) 1mi - 11:26(11:26/mi) 117/154bpm [1339b/mi] 110cal 3) 0.1mi - 1:01(10:18/mi) 147/150bpm [1513b/mi] 13cal Add a comment 3mi, 25:30 Run - parkrun 1) 1mi - 8:26(8:26/mi) 131/145bpm [1105b/mi] 111cal 2) 1mi - 8:17(8:17/mi) 136/144bpm [1127b/mi] 116cal 3) 1mi - 8:28(8:28/mi) 135/143bpm [1143b/mi] 115cal 4) 0.04mi - 19(7:29/mi) 136/138bpm [1017b/mi] 4cal Add a comment 2mi, 20:45 Run - Warm Up 1) 1mi - 9:34(9:34/mi) 124/139bpm [1185b/mi] 128cal 2) 1mi - 10:59(10:59/mi) 128/142bpm [1406b/mi] 134cal 3) 0.01mi - 13(19:13/mi) 88/89bpm [1691b/mi] 1cal Add a comment	-	-	5.6mi, 50:21 Run - Easy 1) 1mi - 9:09(9:09/mi) 131/151bpm [1199b/mi] 116cal 2) 1mi - 8:52(8:52/mi) 141/155bpm [1250b/mi] 122cal 3) 1mi - 8:53(8:53/mi) 153/161bpm [1359b/mi] 122cal 4) 1mi - 8:45(8:45/mi) 150/154bpm [1314b/mi] 118cal 5) 1mi - 9:16(9:16/mi) 147/158bpm [1362b/mi] 129cal 6) 0.57mi - 5:26(9:35/mi) 130/141bpm [1247b/mi] 69cal Add a comment	4.1mi, 37:53 Run - Easy 1) 1mi - 9:18(9:18/mi) 105/116bpm [977b/mi] 101cal 2) 1mi - 9:04(9:04/mi) 114/119bpm [1033b/mi] 103cal 3) 1mi - 9:06(9:06/mi) 114/122bpm [1038b/mi] 102cal 4) 1mi - 9:45(9:45/mi) 115/127bpm [1120b/mi] 105cal 5) 0.07mi - 40(9:46/mi) 109/110bpm [1064b/mi] 8cal 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
2.1mi, 58:21 Walk - General 1) 1mi - 31:04(31:04/mi) 77/111bpm [2393b/mi] 145cal 32/79rpm 2) 1mi - 26:12(26:12/mi) 78/108bpm [2043b/mi] 113cal 44/79rpm 3) 0.05mi - 1:04(19:52/mi) 79/82bpm [1570b/mi] 8cal 54/61rpm Add a comment	-	4.4mi, 1:55:59 Walk - General 1) 1mi - 23:36(23:36/mi) 63/93bpm [1487b/mi] 98cal 32/76rpm 2) 1mi - 25:01(25:01/mi) 61/90bpm [1526b/mi] 133cal 43/77rpm 3) 1mi - 31:10(31:10/mi) 92/123bpm [2868b/mi] 166cal 32/78rpm 4) 1mi - 26:12(26:12/mi) 88/114bpm [2306b/mi] 119cal 40/92rpm 5) 0.41mi - 10:00(24:37/mi) 100/113bpm [2461b/mi] 53cal 38/61rpm Add a comment 1.3mi, 13:04 Run - Warm Down 1) 1mi - 9:49(9:49/mi) 135/149bpm [1325b/mi] 120cal 2) 0.33mi - 3:15(9:49/mi) 133/144bpm [1306b/mi] 44cal Add a comment 2.9mi, 24:03 Run - parkrun 1) 1mi - 8:01(8:01/mi) 136/153bpm [1091b/mi] 115cal 2) 1mi - 8:24(8:24/mi) 147/152bpm [1234b/mi] 128cal 3) 0.93mi - 7:38(8:14/mi) 151/163bpm [1244b/mi] 116cal Add a comment 1.9mi, 18:03 Run - Warm Up 1) 1mi - 8:59(8:59/mi) 113/128bpm [1015b/mi] 107cal 2) 0.91mi - 9:04(9:55/mi) 124/138bpm [1229b/mi] 108cal Add a comment	-	2.4mi, 45:00 Walk - General 1) 1mi - 18:05(18:05/mi) 69/81bpm [1248b/mi] 99cal 55/61rpm 2) 1mi - 18:32(18:32/mi) 72/82bpm [1334b/mi] 114cal 53/59rpm 3) 0.44mi - 8:23(18:51/mi) 72/87bpm [1357b/mi] 49cal 53/58rpm Add a comment 5.6mi, 50:08 Run - Easy 1) 1mi - 9:26(9:26/mi) 135/153bpm [1274b/mi] 118cal 2) 1mi - 8:59(8:59/mi) 153/167bpm [1376b/mi] 126cal 3) 1mi - 8:47(8:47/mi) 156/165bpm [1370b/mi] 124cal 4) 1mi - 8:52(8:52/mi) 153/166bpm [1356b/mi] 120cal 5) 1mi - 8:53(8:53/mi) 145/159bpm [1289b/mi] 119cal 6) 0.56mi - 5:10(9:12/mi) 147/156bpm [1353b/mi] 70cal Add a comment	5.3mi, 48:15 Run - Easy 1) 1mi - 9:20(9:20/mi) 132/150bpm [1231b/mi] 119cal 2) 1mi - 8:57(8:57/mi) 120/135bpm [1074b/mi] 107cal 3) 1mi - 9:11(9:11/mi) 123/136bpm [1130b/mi] 107cal 4) 1mi - 9:10(9:10/mi) 127/138bpm [1164b/mi] 105cal 5) 1mi - 9:03(9:03/mi) 126/136bpm [1141b/mi] 112cal 6) 0.28mi - 2:34(9:12/mi) 130/133bpm [1196b/mi] 33cal Add a comment	1.5mi, 5:49 Bike - General 1) 1.45mi - 5:49(4:00/mi) 60/72bpm [240b/mi] 10cal Add a comment

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