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Recent Blogs
One last kick in the bollocks from 2022	Dec 2022
Rigby Round: Prep #1	Dec 2022
[Untitled]	Nov 2022
Ramsay Round	Jul 2021

My parkrun
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Recent Training
8th May	Medium Long Run	10mi	1:59:53
8th May	Easy	4.7mi	51:11
8th May	Strength	0mi	40:00
7th May	Hill Work	5mi	1:16:41
7th May	Recovery Run	4.9mi	53:45

Planned Races
Arrochar Alps	29th Jun

12 Month Benchmarks	Run
Mile	6:25
5k	21:04
5mi	33:56
10k	42:17
10mi	1:28:57
Half	1:57:51
20mi	3:53:37

Recent Pictures	Show more

2024 Targets	Set your targets
Run 3107

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Buddies (1)

Followers (6)

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+ 237 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	2014	2015	2018	2019	PB	WB
26.2mi	1				4:12:30 51.27	4:12:30 9:38/mi	51.27
55mi	1		9:10:00 56.67			9:10:00 10:00/mi	56.67
168km	1			28:35:00 42.96		28:35:00 16:26/mi	42.96
105mi	2	26:56:00 44.92	26:04:00 46.73			26:04:00 14:54/mi	46.73

Date	Planned Races			Distance
29 Jun	Arrochar Alps Confirmed			25km
2024		Result	WAVA	Distance
1 Apr	April Virtual Mile		0.00	1mi
2023		Result	WAVA	Distance
17 Sep	Salomon Ben Nevis Ultra		0.00	52km
26 Aug	Ochil 2000s		0.00	32.7km
24 Jun	Arrochar Alps	4:50:00	26.40	25km
2022		Result	WAVA	Distance
9 Oct	Pentland Skyline Hill Run		0.00	16mi
27 Aug	Ochil 2000s		0.00	31km
22 Jun	Cort-ma Law	1:04:14	45.11	10km
2021		Result	WAVA	Distance
11 Jul	Ramsay Round	23:40:20	24.86	58mi
2019		Result	WAVA	Distance
31 Dec	Trossachs Trail Marathon PB	4:12:30	51.27	26.2mi
20 Sep	Salomon Ben Nevis Ultra	10:20:22	27.00	52km
13 Jul	Lakes Sky Ultra	10:35:17	31.58	60km
29 Jun	Arrochar Alps	4:28:00	27.62	25km
2018		Result	WAVA	Distance
13 Sep	Salomon Mamores VK	1:04:48	21.35	5km
30 Jun	Arrochar Alps	4:36:15	26.57	25km
6 Apr	100 Miles Of Istria PB	28:35:00	42.96	168km
2017		Result	WAVA	Distance
1 Jul	Arrochar Alps	5:17:08	22.96	25km
3 Jun	Trotternish Ridge Race	4:18:09	29.18	26km
2016		Result	WAVA	Distance
24 Sep	3x3000 80k Ultra Trail	12:17:34	37.50	80km
2015		Result	WAVA	Distance
24 Jul	Lakeland 100 PB	26:04:00	46.73	105mi
21 Mar	Hardmoors 55 PB	9:10:00	56.67	55mi
2014		Result	WAVA	Distance
25 Jul	Lakeland 100 SB	26:56:00	44.92	105mi

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	2	0	0	0	0	0	0	0	0	0	0	0	2
2024	279	241	277	180	80	0	0	0	0	0	0	0	1058
2023	88	52	38	0	0	0	0	0	21	9	0	0	207
2023	197	136	168	122	195	158	142	126	187	193	131	190	1945
2022	112	117	99	88	85	78	99	56	28	34	52	60	909
2022	35	42	59	82	96	124	179	191	257	267	203	171	1706
2021	0	0	15	0	18	9	0	0	103	117	75	59	397
2021	334	276	274	238	259	237	165	21	0	0	4	27	1835
2020	85	41	0	0	0	0	0	0	0	0	0	0	126
2020	114	104	54	113	180	215	177	251	160	246	225	193	2032
2019	0	0	0	0	0	0	0	3	0	0	0	49	51
2019	225	192	243	259	283	171	232	241	211	181	175	193	2607
2018	0	0	0	0	0	0	8	0	0	0	0	0	8
2018	215	129	129	199	210	148	146	121	144	129	268	80	1918
2017	87	109	103	147	142	118	103	171	112	98	151	130	1471
2016	303	229	221	218	80	126	182	125	279	167	107	96	2133
2015	319	194	355	216	173	210	228	163	247	136	148	121	2509
2014	301	312	285	365	199	296	224	348	232	293	232	256	3343
2013	0	0	0	0	0	0	0	0	216	221	181	119	737
2012	107	102	90	142	72	38	0	0	0	0	0	0	550
2011	0	0	0	0	0	0	0	0	10	49	97	158	314
2010	0	0	0	0	34	68	25	18	0	0	0	0	145

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
4.9mi, 52:49 Run - Easy With Kellen. 1) 1km - 7:20(7:20/km) 103/120bpm [756b/km] 193/W 8.18/11.5kmph 2) 1km - 8:02(8:02/km) 118/126bpm [949b/km] 234/W 7.47/9.86kmph 3) 1km - 7:04(7:04/km) 118/127bpm [835b/km] 226/W 8.49/9.6kmph 4) 1km - 6:37(6:37/km) 118/126bpm [781b/km] 225/W 9.07/10.17kmph 5) 1km - 6:12(6:12/km) 117/126bpm [726b/km] 223/W 9.68/11.29kmph 6) 1km - 5:41(5:41/km) 117/125bpm [665b/km] 222/W 10.56/11.84kmph 7) 1km - 5:42(5:42/km) 111/120bpm [633b/km] 198/W 10.53/11.88kmph 8) 0.92km - 6:09(6:41/km) 114/126bpm [762b/km] 222/W 8.98/10.88kmph Add a comment	5mi, 52:12 Run - Easy With Kellen. 1) 1km - 6:36(6:36/km) 112/126bpm [739b/km] 216/W 9.09/11.84kmph 2) 1km - 7:57(7:57/km) 119/127bpm [946b/km] 233/W 7.55/9.81kmph 3) 1km - 7:06(7:06/km) 117/125bpm [831b/km] 233/W 8.45/9.09kmph 4) 1km - 6:16(6:16/km) 119/126bpm [746b/km] 227/W 9.58/11.11kmph 5) 1km - 6:16(6:16/km) 120/130bpm [752b/km] 236/W 9.58/11.11kmph 6) 1km - 5:35(5:35/km) 115/126bpm [643b/km] 217/W 10.75/11.76kmph 7) 1km - 5:34(5:34/km) 114/125bpm [635b/km] 206/W 10.78/12.59kmph 8) 1km - 6:24(6:24/km) 119/126bpm [761b/km] 231/W 9.37/13.48kmph 9) 0.07km - 28(7:07/km) 119/120bpm [848b/km] 168/W 8.43/8.91kmph Add a comment	4mi, 48:21 Run - General With Kellen. 1) 1km - 7:15(7:15/km) 104/120bpm [754b/km] 217/W 8.28/12.33kmph 2) 1km - 8:03(8:03/km) 121/135bpm [975b/km] 228/W 7.45/10.44kmph 3) 1km - 8:24(8:24/km) 136/148bpm [1142b/km] 230/W 7.14/10.35kmph 4) 1km - 8:03(8:03/km) 128/150bpm [1030b/km] 187/W 7.45/11.18kmph 5) 1km - 6:30(6:30/km) 127/141bpm [826b/km] 171/W 9.23/14.34kmph 6) 1km - 7:35(7:35/km) 103/123bpm [781b/km] 172/W 7.91/12kmph 7) 0.37km - 2:31(6:51/km) 123/129bpm [843b/km] 268/W 8.76/12.2kmph Add a comment	4.9mi, 44:36 Run - Tempo With Kellen. 1) 1km - 6:40(6:40/km) 115/133bpm [767b/km] 206/W 9/12.24kmph 2) 1km - 6:35(6:35/km) 141/151bpm [929b/km] 289/W 9.12/12.37kmph 3) 1km - 5:35(5:35/km) 148/156bpm [827b/km] 285/W 10.75/11.92kmph 4) 1km - 5:29(5:29/km) 139/148bpm [762b/km] 261/W 10.94/13.59kmph 5) 1km - 5:03(5:03/km) 136/142bpm [687b/km] 268/W 11.88/13.79kmph 6) 1km - 5:02(5:02/km) 135/144bpm [681b/km] 252/W 11.92/13.74kmph 7) 1km - 5:21(5:21/km) 122/135bpm [653b/km] 197/W 11.21/13.79kmph 8) 0.84km - 4:50(5:46/km) 134/145bpm [772b/km] 268/W 10.4/12.77kmph Add a comment	5mi, 51:18 Run - Easy With Kellen. 1) 1km - 7:02(7:02/km) 105/126bpm [738b/km] 210/W 8.53/12.08kmph 2) 1km - 8:16(8:16/km) 119/127bpm [984b/km] 232/W 7.26/10.14kmph 3) 1km - 6:51(6:51/km) 118/126bpm [808b/km] 233/W 8.76/10.14kmph 4) 1km - 6:29(6:29/km) 115/123bpm [745b/km] 232/W 9.26/10.88kmph 5) 1km - 6:06(6:06/km) 118/126bpm [720b/km] 230/W 9.84/11.39kmph 6) 1km - 5:11(5:11/km) 116/128bpm [600b/km] 243/W 11.57/12.68kmph 7) 1km - 5:28(5:28/km) 111/128bpm [608b/km] 213/W 10.98/14.23kmph 8) 0.97km - 5:56(6:07/km) 115/123bpm [704b/km] 244/W 9.81/11.73kmph Add a comment	4.9mi, 49:13 Run - Easy With Kellen. 1) 1km - 6:41(6:41/km) 111/126bpm [742b/km] 203/W 8.98/13.33kmph 2) 1km - 7:23(7:23/km) 124/133bpm [916b/km] 256/W 8.13/10.62kmph 3) 1km - 6:33(6:33/km) 123/129bpm [805b/km] 248/W 9.16/11.01kmph 4) 1km - 6:00(6:00/km) 121/130bpm [725b/km] 240/W 10/11.47kmph 5) 1km - 5:54(5:54/km) 118/126bpm [696b/km] 237/W 10.17/11.8kmph 6) 1km - 5:39(5:39/km) 116/124bpm [656b/km] 221/W 10.62/11.57kmph 7) 1km - 5:35(5:35/km) 112/120bpm [625b/km] 207/W 10.75/11.88kmph 8) 0.91km - 5:29(6:02/km) 117/125bpm [705b/km] 251/W 9.94/11.25kmph Add a comment 5.5mi, 1:06:55 Run - Fartleks Up Slackdhu, with bits of effort. 1) 1km - 5:58(5:58/km) 130/141bpm [776b/km] 285/W 10.05/10.68kmph 2) 1km - 6:33(6:33/km) 127/148bpm [832b/km] 230/W 9.16/12.54kmph 3) 1km - 6:14(6:14/km) 132/145bpm [823b/km] 280/W 9.63/13.19kmph 4) 1km - 16:23(16:23/km) 136/155bpm [2227b/km] 282/W 3.66/7.98kmph 5) 1km - 9:12(9:12/km) 140/157bpm [1288b/km] 242/W 6.52/11.15kmph 6) 1km - 6:45(6:45/km) 143/154bpm [964b/km] 166/W 8.89/13.95kmph 7) 1km - 5:55(5:55/km) 133/143bpm [787b/km] 191/W 10.14/13.38kmph 8) 1km - 5:29(5:29/km) 130/138bpm [714b/km] 264/W 10.94/14.46kmph 9) 0.86km - 4:26(5:08/km) 123/134bpm [631b/km] 228/W 11.69/12.86kmph Add a comment	4.9mi, 52:45 Run - Easy With Kellen. 1) 1km - 6:59(6:59/km) 105/121bpm [733b/km] 199/W 8.59/12.33kmph 2) 1km - 8:20(8:20/km) 116/124bpm [966b/km] 229/W 7.2/9.68kmph 3) 1km - 7:30(7:30/km) 115/122bpm [862b/km] 216/W 8/9.68kmph 4) 1km - 6:19(6:19/km) 115/123bpm [727b/km] 225/W 9.5/11.15kmph 5) 1km - 6:05(6:05/km) 116/127bpm [706b/km] 226/W 9.86/11.43kmph 6) 1km - 5:48(5:48/km) 116/126bpm [672b/km] 220/W 10.35/11.39kmph 7) 1km - 5:37(5:37/km) 110/117bpm [618b/km] 202/W 10.68/12.33kmph 8) 0.92km - 6:08(6:40/km) 113/124bpm [753b/km] 216/W 9/10.29kmph 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
6.5mi, 1:08:35 Run - Easy With Kellen. 1) 1km - 6:56(6:56/km) 105/120bpm [728b/km] 211/W 8.65/13.14kmph 2) 1km - 8:27(8:27/km) 118/135bpm [997b/km] 224/W 7.1/9.97kmph 3) 1km - 6:39(6:39/km) 120/126bpm [799b/km] 243/W 9.02/10.56kmph 4) 1km - 6:29(6:29/km) 116/126bpm [751b/km] 226/W 9.26/11.36kmph 5) 1km - 6:09(6:09/km) 119/127bpm [731b/km] 236/W 9.76/10.91kmph 6) 1km - 6:15(6:15/km) 119/125bpm [743b/km] 226/W 9.6/10.84kmph 7) 1km - 6:26(6:26/km) 121/126bpm [779b/km] 226/W 9.33/10.29kmph 8) 1km - 5:59(5:59/km) 117/123bpm [700b/km] 225/W 10.03/11.29kmph 9) 1km - 5:25(5:25/km) 115/127bpm [622b/km] 207/W 11.08/12.12kmph 10) 1km - 6:29(6:29/km) 112/124bpm [727b/km] 194/W 9.26/11.65kmph 11) 0.52km - 3:21(6:28/km) 116/123bpm [750b/km] 244/W 9.28/10.68kmph Add a comment	5.4mi, 1:04:21 Run - Hill Work With Kellen. Reps up on MTB trails, change of scenery - 1:43, 1:33, 1:34, 1:32, 1:33, 1:39 - 2 minutes recoveries. Good, really felt it on last rep. 1) 3.17km - 23:13(7:19/km) 126/152bpm [922b/km] 231cal 238/W 8.2/12.86kmph 2) 0.26km - 1:45(6:39/km) 137/148bpm [911b/km] 20cal 159/W 9.02/15.25kmph 3) 0.18km - 1:43(9:17/km) 145/161bpm [1345b/km] 21cal 305/W 6.46/7.11kmph 4) 0.19km - 2:00(10:25/km) 139/161bpm [1448b/km] 23cal 125/W 5.76/10.17kmph 5) 0.18km - 1:33(8:37/km) 144/166bpm [1242b/km] 19cal 330/W 6.96/10.53kmph 6) 0.19km - 2:02(10:26/km) 144/167bpm [1502b/km] 24cal 128/W 5.75/12.04kmph 7) 0.18km - 1:34(8:34/km) 145/165bpm [1242b/km] 19cal 325/W 7.01/10.26kmph 8) 0.19km - 2:00(10:17/km) 146/167bpm [1500b/km] 25cal 112/W 5.84/10.26kmph 9) 0.18km - 1:32(8:32/km) 146/165bpm [1245b/km] 19cal 338/W 7.03/9.18kmph 10) 0.2km - 2:01(10:15/km) 145/167bpm [1487b/km] 24cal 114/W 5.85/9.76kmph 11) 0.18km - 1:33(8:36/km) 147/165bpm [1264b/km] 19cal 326/W 6.98/9.28kmph 12) 0.19km - 1:26(7:24/km) 154/167bpm [1138b/km] 19cal 166/W 8.11/10.71kmph 13) 0km - 35(3:00:24/km) 129/139bpm [23271b/km] 6cal 24/W 0.33/8.76kmph 14) 0.18km - 1:39(9:08/km) 147/164bpm [1343b/km] 20cal 311/W 6.57/9.6kmph 15) 0.01km - 1:01(1:49:22/km) 149/164bpm [16295b/km] 13cal 39/W 0.55/6.3kmph 16) 3.15km - 18:45(5:57/km) 131/148bpm [779b/km] 198cal 219/W 10.08/13.48kmph Add a comment	4.8mi, 51:50 Run - Easy 1) 1km - 7:18(7:18/km) 104/126bpm [759b/km] 187/W 8.22/13.33kmph 2) 1km - 7:55(7:55/km) 120/129bpm [949b/km] 240/W 7.58/10.81kmph 3) 1km - 6:59(6:59/km) 120/129bpm [837b/km] 229/W 8.59/14.88kmph 4) 1km - 6:36(6:36/km) 116/126bpm [766b/km] 226/W 9.09/12.24kmph 5) 1km - 6:08(6:08/km) 118/129bpm [724b/km] 227/W 9.78/11.84kmph 6) 1km - 6:11(6:11/km) 121/133bpm [748b/km] 199/W 9.7/13.53kmph 7) 1km - 6:17(6:17/km) 115/126bpm [722b/km] 202/W 9.55/12.24kmph 8) 0.65km - 4:28(6:49/km) 113/123bpm [770b/km] 229/W 8.8/10.75kmph Add a comment	4.9mi, 52:10 Run - Easy 1) 1km - 7:52(7:52/km) 186/W 7.63/15.25kmph 2) 1km - 7:36(7:36/km) 249/W 7.89/10.47kmph 3) 1km - 6:58(6:58/km) 233/W 8.61/10.44kmph 4) 1km - 6:10(6:10/km) 235/W 9.73/12.81kmph 5) 1km - 5:59(5:59/km) 226/W 10.03/11.15kmph 6) 1km - 5:44(5:44/km) 220/W 10.47/11.43kmph 7) 1km - 5:34(5:34/km) 202/W 10.78/11.73kmph 8) 0.89km - 6:17(7:02/km) 212/W 8.53/11.04kmph Add a comment	5.6mi, 1:14:02 Run - Hill Work Assorted reps round Cantyweery, Slackdhu: 5:34, 1:34, 12:20ish, finish with 4 x 1:30ish with 1:30 recoveries. 1) 3.03km - 19:54(6:35/km) 138/163bpm [908b/km] 225cal 283/W 9.12/12.59kmph 2) 0.53km - 4:14(7:55/km) 125/159bpm [990b/km] 41cal 120/W 7.58/12.29kmph 3) 0.17km - 1:34(9:22/km) 141/161bpm [1320b/km] 19cal 329/W 6.4/8.91kmph 4) 0.17km - 2:01(11:59/km) 133/163bpm [1593b/km] 22cal 96/W 5.01/10.23kmph 5) 1.22km - 16:14(13:17/km) 147/161bpm [1953b/km] 202cal 258/W 4.52/9.26kmph 6) 0.1km - 1:34(15:47/km) 138/161bpm [2179b/km] 18cal 377/W 3.8/6.29kmph 7) 0.1km - 1:31(15:42/km) 139/161bpm [2182b/km] 17cal 127/W 3.82/7.84kmph 8) 0.1km - 1:30(14:54/km) 147/165bpm [2191b/km] 19cal 404/W 4.03/7.09kmph 9) 0.1km - 1:31(15:26/km) 144/166bpm [2221b/km] 18cal 162/W 3.89/7.02kmph 10) 0.1km - 1:33(15:28/km) 145/164bpm [2243b/km] 19cal 377/W 3.88/5.42kmph 11) 0.1km - 1:31(15:54/km) 145/164bpm [2307b/km] 18cal 152/W 3.77/8.07kmph 12) 0.1km - 1:36(15:55/km) 142/164bpm [2259b/km] 19cal 362/W 3.77/6.22kmph 13) 3.21km - 19:18(6:01/km) 125/164bpm [752b/km] 190cal 209/W 9.97/13.23kmph Add a comment 4.9mi, 53:14 Run - Recovery Run With Kellen. 1) 1km - 7:36(7:36/km) 104/122bpm [791b/km] 201/W 7.89/11.69kmph 2) 1km - 8:39(8:39/km) 114/126bpm [986b/km] 220/W 6.94/10.2kmph 3) 1km - 6:48(6:48/km) 115/125bpm [782b/km] 232/W 8.82/10.56kmph 4) 1km - 6:21(6:21/km) 113/119bpm [718b/km] 232/W 9.45/10.91kmph 5) 1km - 6:11(6:11/km) 113/120bpm [699b/km] 225/W 9.7/11.01kmph 6) 1km - 5:43(5:43/km) 111/121bpm [635b/km] 221/W 10.49/11.84kmph 7) 1km - 5:46(5:46/km) 108/119bpm [622b/km] 200/W 10.4/12kmph 8) 0.94km - 6:10(6:33/km) 112/119bpm [734b/km] 234/W 9.16/10.81kmph Add a comment	10mi, 1:55:54 Run - Medium Long Run Attempting to run hills without spiking HR too much; went pretty well (highest HR on downhills maybe cadence lock?). Dumgoyne, Earls Seat, CK, Slackdhu: lovely evening, breezy. 1) 1km - 6:08(6:08/km) 122/132bpm [749b/km] 270/W 9.78/11.01kmph 2) 1km - 5:19(5:19/km) 126/133bpm [670b/km] 279/W 11.29/12.46kmph 3) 1km - 8:42(8:42/km) 141/152bpm [1226b/km] 285/W 6.9/11.69kmph 4) 1km - 7:56(7:56/km) 138/146bpm [1094b/km] 235/W 7.56/11.36kmph 5) 1km - 12:04(12:04/km) 145/158bpm [1750b/km] 292/W 4.97/16.59kmph 6) 1km - 10:22(10:22/km) 141/149bpm [1461b/km] 268/W 5.79/8.04kmph 7) 1km - 7:43(7:43/km) 142/149bpm [1095b/km] 241/W 7.78/11.88kmph 8) 1km - 7:53(7:53/km) 142/151bpm [1119b/km] 255/W 7.61/9.97kmph 9) 1km - 6:26(6:26/km) 147/160bpm [946b/km] 202/W 9.33/12.12kmph 10) 1km - 7:54(7:54/km) 146/160bpm [1152b/km] 225/W 7.6/10.88kmph 11) 1km - 5:48(5:48/km) 144/161bpm [834b/km] 219/W 10.35/14.28kmph 12) 1km - 6:49(6:49/km) 143/154bpm [974b/km] 239/W 8.8/13.04kmph 13) 1km - 5:38(5:38/km) 129/154bpm [728b/km] 184/W 10.65/14.06kmph 14) 1km - 6:02(6:02/km) 130/154bpm [784b/km] 160/W 9.94/13.48kmph 15) 1km - 5:36(5:36/km) 126/137bpm [705b/km] 255/W 10.71/13.95kmph 16) 1km - 5:11(5:11/km) 123/133bpm [638b/km] 237/W 11.57/13.23kmph 17) 0.07km - 25(5:57/km) 115/116bpm [685b/km] 214/W 10.08/11.32kmph Add a comment 4.9mi, 51:57 Run - Easy With Kellen. 1) 1km - 7:13(7:13/km) 101/119bpm [729b/km] 194/W 8.31/11.08kmph 2) 1km - 7:56(7:56/km) 115/122bpm [912b/km] 237/W 7.56/10.17kmph 3) 1km - 7:03(7:03/km) 115/121bpm [811b/km] 227/W 8.51/9.81kmph 4) 1km - 6:27(6:27/km) 113/124bpm [729b/km] 229/W 9.3/10.38kmph 5) 1km - 6:10(6:10/km) 114/120bpm [703b/km] 225/W 9.73/10.98kmph 6) 1km - 5:58(5:58/km) 113/123bpm [674b/km] 220/W 10.05/12.59kmph 7) 1km - 5:20(5:20/km) 109/114bpm [582b/km] 214/W 11.25/12.63kmph 8) 0.95km - 5:50(6:09/km) 115/123bpm [707b/km] 244/W 9.76/11.54kmph Add a comment	4.9mi, 51:21 Run - Easy With Kellen. Tired legs. 1) 1km - 6:33(6:33/km) 109/121bpm [714b/km] 219/W 9.16/12.2kmph 2) 1km - 7:56(7:56/km) 122/132bpm [968b/km] 236/W 7.56/10.71kmph 3) 1km - 6:50(6:50/km) 121/130bpm [827b/km] 236/W 8.78/10.88kmph 4) 1km - 6:38(6:38/km) 119/129bpm [789b/km] 219/W 9.05/10.88kmph 5) 1km - 6:14(6:14/km) 121/127bpm [753b/km] 220/W 9.63/10.98kmph 6) 1km - 5:45(5:45/km) 122/132bpm [701b/km] 217/W 10.44/12.12kmph 7) 1km - 5:56(5:56/km) 114/126bpm [677b/km] 200/W 10.11/12.81kmph 8) 0.83km - 5:30(6:35/km) 115/126bpm [757b/km] 233/W 9.12/10.53kmph 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
9.2mi, 1:32:38 Run - Easy With Kellen. 1) 1km - 8:16(8:16/km) 98/126bpm [811b/km] 181/W 7.26/12.63kmph 2) 1km - 7:36(7:36/km) 121/131bpm [920b/km] 252/W 7.89/10.38kmph 3) 1km - 6:30(6:30/km) 121/129bpm [786b/km] 238/W 9.23/10.75kmph 4) 1km - 6:34(6:34/km) 118/128bpm [776b/km] 223/W 9.14/11.15kmph 5) 1km - 5:32(5:32/km) 125/133bpm [692b/km] 230/W 10.84/12.24kmph 6) 1km - 5:35(5:35/km) 128/136bpm [715b/km] 247/W 10.75/11.69kmph 7) 1km - 5:26(5:26/km) 128/133bpm [695b/km] 249/W 11.04/12.12kmph 8) 1km - 6:29(6:29/km) 123/135bpm [797b/km] 223/W 9.26/13.48kmph 9) 1km - 6:26(6:26/km) 130/139bpm [835b/km] 265/W 9.33/12.59kmph 10) 1km - 7:00(7:00/km) 125/142bpm [875b/km] 233/W 8.57/10.44kmph 11) 1km - 6:12(6:12/km) 123/130bpm [763b/km] 242/W 9.68/11.08kmph 12) 1km - 5:21(5:21/km) 121/130bpm [647b/km] 249/W 11.21/12.41kmph 13) 1km - 5:25(5:25/km) 121/131bpm [655b/km] 227/W 11.08/12.2kmph 14) 1km - 5:18(5:18/km) 118/129bpm [625b/km] 214/W 11.32/14.63kmph 15) 0.81km - 4:58(6:06/km) 120/127bpm [733b/km] 252/W 9.84/11.47kmph Add a comment	4.9mi, 50:51 Run - Easy With Kellen, heavy legs. 1) 1km - 7:04(7:04/km) 112/131bpm [792b/km] 203/W 8.49/15.72kmph 2) 1km - 7:20(7:20/km) 128/135bpm [939b/km] 256/W 8.18/11.08kmph 3) 1km - 6:43(6:43/km) 123/130bpm [827b/km] 235/W 8.93/10.35kmph 4) 1km - 6:44(6:44/km) 121/132bpm [815b/km] 217/W 8.91/10.88kmph 5) 1km - 5:59(5:59/km) 122/128bpm [730b/km] 233/W 10.03/11.76kmph 6) 1km - 5:29(5:29/km) 120/129bpm [657b/km] 230/W 10.94/11.96kmph 7) 1km - 5:38(5:38/km) 115/123bpm [648b/km] 210/W 10.65/12.95kmph 8) 0.91km - 5:54(6:28/km) 116/125bpm [751b/km] 233/W 9.28/13.85kmph Add a comment 8mi, 59:17 Run - Tempo 10k time trial on railway path, good - maybe aim for HR range 150-155? Higher seemed much harder. 1) 1.32km - 7:23(5:35/km) 127/145bpm [710b/km] 70cal 260/W 10.75/12.54kmph 2) 10.25km - 43:18(4:13/km) 152/157bpm [642b/km] 539cal 328/W 14.23/15.39kmph 3) 0.16km - 1:49(11:13/km) 133/154bpm [1492b/km] 19cal 182/W 5.35/14.75kmph 4) 1.19km - 6:47(5:43/km) 123/133bpm [703b/km] 61cal 232/W 10.49/11.92kmph Add a comment	6.6mi, 1:06:50 Run - Easy With Kellen. 1) 1km - 7:14(7:14/km) 105/126bpm [759b/km] 202/W 8.29/12.5kmph 2) 1km - 7:37(7:37/km) 119/135bpm [906b/km] 255/W 7.88/11.11kmph 3) 1km - 6:41(6:41/km) 118/123bpm [789b/km] 240/W 8.98/10.59kmph 4) 1km - 6:21(6:21/km) 118/127bpm [749b/km] 231/W 9.45/11.92kmph 5) 1km - 5:58(5:58/km) 121/126bpm [721b/km] 245/W 10.05/10.94kmph 6) 1km - 6:16(6:16/km) 116/123bpm [728b/km] 225/W 9.58/11.04kmph 7) 1km - 6:10(6:10/km) 116/127bpm [715b/km] 233/W 9.73/10.56kmph 8) 1km - 5:50(5:50/km) 118/129bpm [688b/km] 232/W 10.29/11.8kmph 9) 1km - 5:05(5:05/km) 114/126bpm [579b/km] 216/W 11.8/12.9kmph 10) 1km - 5:45(5:45/km) 111/120bpm [639b/km] 219/W 10.44/11.88kmph 11) 0.57km - 3:53(6:52/km) 112/122bpm [768b/km] 234/W 8.74/10.78kmph Add a comment	5mi, 51:25 Run - Easy 1) 1km - 6:47(6:47/km) 100/120bpm [678b/km] 209/W 8.85/11.5kmph 2) 1km - 7:49(7:49/km) 116/126bpm [906b/km] 241/W 7.68/9.97kmph 3) 1km - 7:06(7:06/km) 116/123bpm [823b/km] 234/W 8.45/10.47kmph 4) 1km - 6:17(6:17/km) 114/123bpm [716b/km] 235/W 9.55/11.15kmph 5) 1km - 5:50(5:50/km) 115/124bpm [670b/km] 231/W 10.29/11.84kmph 6) 1km - 5:45(5:45/km) 112/123bpm [644b/km] 224/W 10.44/11.57kmph 7) 1km - 5:23(5:23/km) 108/124bpm [581b/km] 211/W 11.15/16kmph 8) 1km - 6:09(6:09/km) 113/122bpm [694b/km] 241/W 9.76/11.21kmph 9) 0.05km - 21(7:39/km) 114/115bpm [873b/km] 187/W 7.84/9.18kmph Add a comment	8.1mi, 1:30:36 Run - Fartleks With Kellen. Random bits of effort exploring area, inc up Deuchary Hill. 1) 13.08km - 1:30:31(6:55/km) 126/152bpm [872b/km] 842cal 242/W 8.68/14.63kmph 2) 0.01km - 5(11:47/km) 117/117bpm [1378b/km] 1cal 235/W 5.09/11.61kmph Add a comment	10.2mi, 1:39:13 Run - Easy With Kellen. 1) 1km - 6:29(6:29/km) 109/119bpm [706b/km] 228/W 9.26/13.95kmph 2) 1km - 6:18(6:18/km) 115/122bpm [724b/km] 255/W 9.53/11.5kmph 3) 1km - 6:27(6:27/km) 115/126bpm [742b/km] 262/W 9.3/12.04kmph 4) 1km - 5:59(5:59/km) 117/123bpm [700b/km] 241/W 10.03/11.8kmph 5) 1km - 5:56(5:56/km) 118/129bpm [700b/km] 249/W 10.11/12.24kmph 6) 1km - 6:01(6:01/km) 123/130bpm [740b/km] 266/W 9.97/12.5kmph 7) 1km - 5:57(5:57/km) 126/135bpm [749b/km] 265/W 10.08/11.15kmph 8) 1km - 5:58(5:58/km) 125/129bpm [745b/km] 258/W 10.05/11.04kmph 9) 1km - 8:57(8:57/km) 108/126bpm [967b/km] 159/W 6.7/14.12kmph 10) 1km - 5:02(5:02/km) 115/122bpm [579b/km] 241/W 11.92/12.33kmph 11) 1km - 5:10(5:10/km) 115/127bpm [595b/km] 249/W 11.61/12.59kmph 12) 1km - 5:53(5:53/km) 120/127bpm [707b/km] 249/W 10.2/11.73kmph 13) 1km - 6:00(6:00/km) 119/126bpm [714b/km] 238/W 10/12.95kmph 14) 1km - 5:45(5:45/km) 116/123bpm [667b/km] 233/W 10.44/12.63kmph 15) 1km - 5:24(5:24/km) 117/127bpm [632b/km] 244/W 11.11/12.04kmph 16) 1km - 5:31(5:31/km) 114/125bpm [628b/km] 235/W 10.88/12.12kmph 17) 0.45km - 2:27(5:24/km) 115/122bpm [620b/km] 234/W 11.11/11.5kmph Add a comment	9mi, 1:29:15 Run - Easy With Kellen. 1) 1km - 6:32(6:32/km) 113/126bpm [737b/km] 230/W 9.18/13.64kmph 2) 1km - 6:16(6:16/km) 120/130bpm [752b/km] 262/W 9.58/11.11kmph 3) 1km - 6:11(6:11/km) 119/132bpm [736b/km] 263/W 9.7/11.54kmph 4) 1km - 7:07(7:07/km) 123/130bpm [875b/km] 252/W 8.43/12kmph 5) 1km - 8:13(8:13/km) 131/136bpm [1077b/km] 248/W 7.3/8.31kmph 6) 1km - 5:24(5:24/km) 124/138bpm [670b/km] 222/W 11.11/12.41kmph 7) 1km - 6:06(6:06/km) 123/129bpm [750b/km] 243/W 9.84/10.98kmph 8) 1km - 6:07(6:07/km) 122/127bpm [747b/km] 230/W 9.81/11.04kmph 9) 1km - 6:07(6:07/km) 120/126bpm [734b/km] 235/W 9.81/11.01kmph 10) 1km - 6:17(6:17/km) 122/130bpm [767b/km] 217/W 9.55/12.68kmph 11) 1km - 4:58(4:58/km) 114/123bpm [566b/km] 217/W 12.08/15.32kmph 12) 1km - 6:26(6:26/km) 108/119bpm [695b/km] 208/W 9.33/13.64kmph 13) 1km - 5:25(5:25/km) 115/126bpm [622b/km] 253/W 11.08/12.41kmph 14) 1km - 5:14(5:14/km) 112/124bpm [586b/km] 235/W 11.47/12.59kmph 15) 0.55km - 2:52(5:13/km) 116/123bpm [605b/km] 261/W 11.5/12.29kmph 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
7.3mi, 1:15:59 Run - Tempo With Kellen, effort up Deuchary Hill. 1) 1km - 5:53(5:53/km) 118/130bpm [694b/km] 262/W 10.2/13.14kmph 2) 1km - 6:03(6:03/km) 121/132bpm [733b/km] 256/W 9.92/11.69kmph 3) 1km - 6:02(6:02/km) 123/133bpm [741b/km] 278/W 9.94/13.53kmph 4) 1km - 6:24(6:24/km) 131/138bpm [837b/km] 282/W 9.37/11.18kmph 5) 1km - 6:57(6:57/km) 141/146bpm [980b/km] 289/W 8.63/10kmph 6) 1km - 12:34(12:34/km) 148/163bpm [1861b/km] 269/W 4.77/11.11kmph 7) 1km - 6:33(6:33/km) 129/142bpm [845b/km] 140/W 9.16/12.46kmph 8) 1km - 5:06(5:06/km) 119/125bpm [607b/km] 206/W 11.76/14.94kmph 9) 1km - 5:31(5:31/km) 117/122bpm [645b/km] 229/W 10.88/12.95kmph 10) 1km - 5:20(5:20/km) 116/126bpm [619b/km] 258/W 11.25/15kmph 11) 1km - 5:24(5:24/km) 114/126bpm [615b/km] 236/W 11.11/12.59kmph 12) 0.81km - 4:12(5:13/km) 118/124bpm [616b/km] 264/W 11.5/12.81kmph Add a comment	18.7mi, 2:52:26 Run - Long Run 1) 1km - 6:29(6:29/km) 107/126bpm [693b/km] 206/W 9.26/11.36kmph 2) 1km - 7:29(7:29/km) 122/136bpm [913b/km] 256/W 8.02/11.43kmph 3) 1km - 5:49(5:49/km) 131/139bpm [762b/km] 265/W 10.31/11.88kmph 4) 1km - 5:34(5:34/km) 129/137bpm [719b/km] 280/W 10.78/11.92kmph 5) 1km - 5:28(5:28/km) 128/141bpm [700b/km] 264/W 10.98/12.12kmph 6) 1km - 5:22(5:22/km) 121/127bpm [649b/km] 228/W 11.18/13.48kmph 7) 1km - 5:27(5:27/km) 128/139bpm [697b/km] 250/W 11.01/12.37kmph 8) 1km - 5:31(5:31/km) 133/144bpm [733b/km] 260/W 10.88/12.63kmph 9) 1km - 5:22(5:22/km) 136/145bpm [729b/km] 285/W 11.18/12.59kmph 10) 1km - 5:48(5:48/km) 134/142bpm [778b/km] 270/W 10.35/15.65kmph 11) 1km - 5:38(5:38/km) 127/142bpm [715b/km] 238/W 10.65/12.81kmph 12) 1km - 6:20(6:20/km) 129/136bpm [817b/km] 268/W 9.48/10.78kmph 13) 1km - 6:39(6:39/km) 130/139bpm [863b/km] 267/W 9.02/12.37kmph 14) 1km - 6:21(6:21/km) 132/137bpm [838b/km] 271/W 9.45/11.36kmph 15) 1km - 5:23(5:23/km) 131/138bpm [706b/km] 264/W 11.15/12.2kmph 16) 1km - 5:54(5:54/km) 128/139bpm [754b/km] 253/W 10.17/12.95kmph 17) 1km - 6:13(6:13/km) 137/146bpm [851b/km] 265/W 9.65/12.04kmph 18) 1km - 6:03(6:03/km) 131/144bpm [793b/km] 230/W 9.92/12.24kmph 19) 1km - 5:31(5:31/km) 134/142bpm [740b/km] 252/W 10.88/11.61kmph 20) 1km - 5:24(5:24/km) 137/144bpm [739b/km] 270/W 11.11/12.33kmph 21) 1km - 4:46(4:46/km) 134/141bpm [639b/km] 264/W 12.59/13.38kmph 22) 1km - 4:21(4:21/km) 131/137bpm [569b/km] 251/W 13.79/14.4kmph 23) 1km - 4:39(4:39/km) 138/143bpm [641b/km] 271/W 12.9/13.79kmph 24) 1km - 6:28(6:28/km) 134/146bpm [867b/km] 266/W 9.28/12.41kmph 25) 1km - 5:39(5:39/km) 133/148bpm [752b/km] 236/W 10.62/11.8kmph 26) 1km - 6:19(6:19/km) 138/148bpm [873b/km] 261/W 9.5/12.46kmph 27) 1km - 5:59(5:59/km) 137/148bpm [819b/km] 244/W 10.03/11.01kmph 28) 1km - 5:05(5:05/km) 131/139bpm [665b/km] 233/W 11.8/12.86kmph 29) 1km - 5:00(5:00/km) 131/140bpm [655b/km] 228/W 12/17.39kmph 30) 1km - 5:48(5:48/km) 136/144bpm [788b/km] 256/W 10.35/11.57kmph 31) 0.1km - 39(6:22/km) 140/141bpm [892b/km] 217/W 9.42/9.65kmph Add a comment	3.4mi, 39:29 Run - Easy 1) 1km - 7:06(7:06/km) 102/117bpm [725b/km] 195/W 8.45/11.29kmph 2) 1km - 8:36(8:36/km) 112/126bpm [964b/km] 226/W 6.98/9.94kmph 3) 1km - 7:14(7:14/km) 111/117bpm [804b/km] 220/W 8.29/10.29kmph 4) 1km - 6:39(6:39/km) 114/122bpm [759b/km] 175/W 9.02/16.59kmph 5) 1km - 6:25(6:25/km) 104/111bpm [667b/km] 195/W 9.35/10.98kmph 6) 0.49km - 3:27(7:06/km) 105/113bpm [745b/km] 223/W 8.45/10.08kmph Add a comment	6.6mi, 1:09:02 Run - Easy 1) 1km - 7:02(7:02/km) 103/120bpm [724b/km] 192/W 8.53/11.21kmph 2) 1km - 8:07(8:07/km) 118/129bpm [958b/km] 229/W 7.39/9.73kmph 3) 1km - 7:08(7:08/km) 117/123bpm [835b/km] 221/W 8.41/10.26kmph 4) 1km - 6:20(6:20/km) 119/126bpm [754b/km] 232/W 9.48/10.94kmph 5) 1km - 6:25(6:25/km) 115/125bpm [738b/km] 221/W 9.35/10.47kmph 6) 1km - 6:46(6:46/km) 119/126bpm [806b/km] 215/W 8.87/10.71kmph 7) 1km - 5:55(5:55/km) 117/123bpm [693b/km] 228/W 10.14/10.84kmph 8) 1km - 6:27(6:27/km) 116/126bpm [749b/km] 218/W 9.3/11.25kmph 9) 1km - 5:15(5:15/km) 113/122bpm [593b/km] 216/W 11.43/12.46kmph 10) 1km - 5:54(5:54/km) 113/120bpm [667b/km] 214/W 10.17/12.68kmph 11) 0.54km - 3:42(6:52/km) 114/123bpm [783b/km] 228/W 8.74/10.29kmph Add a comment 0mi, 8:16 Cross - Core 1 sets of 30s on, 15s off. Harder than I remember, out of shape. Mountain climbers Hip Lifts - L, R Bird Dogs - L, R Iron mikes Shoulder taps Side plank - L, R Russian twists - 12kg Wobble board plank, arms extended 1) 0km - 8:12(0/km) 80/108bpm [INFb/km] 33cal 123/154rpm Add a comment	5mi, 1:16:41 Run - Hill Work Sweaty, bit overdressed. 4 x 2 min hard, 2 min recovery on lower slopes on Slackdhu. Finish with relaxed ascent to summit, descent via landslide. 1) 3.12km - 24:01(7:42/km) 135/158bpm [1040b/km] 250cal 253/W 7.79/14.94kmph 2) 0.12km - 2:01(16:29/km) 147/163bpm [2424b/km] 24cal 335/W 3.64/6.11kmph 3) 0.13km - 2:01(15:54/km) 138/162bpm [2193b/km] 22cal 116/W 3.77/14.75kmph 4) 0.13km - 2:01(16:05/km) 147/164bpm [2365b/km] 24cal 347/W 3.73/7.29kmph 5) 0.13km - 2:01(15:32/km) 139/164bpm [2159b/km] 22cal 113/W 3.86/9.58kmph 6) 0.12km - 2:01(16:48/km) 146/163bpm [2454b/km] 24cal 337/W 3.57/6.75kmph 7) 0.12km - 2:00(16:32/km) 140/164bpm [2314b/km] 22cal 117/W 3.63/10.31kmph 8) 0.13km - 2:01(15:54/km) 150/165bpm [2384b/km] 25cal 348/W 3.77/7.35kmph 9) 0.12km - 2:01(16:32/km) 138/164bpm [2281b/km] 22cal 137/W 3.63/9.35kmph 10) 3.99km - 36:32(9:10/km) 135/151bpm [1238b/km] 380cal 210/W 6.54/13.53kmph Add a comment 4.9mi, 53:45 Run - Recovery Run With Kellen. 1) 1km - 7:35(7:35/km) 98/119bpm [743b/km] 184/W 7.91/11.15kmph 2) 1km - 8:08(8:08/km) 114/121bpm [926b/km] 231/W 7.38/9.73kmph 3) 1km - 7:02(7:02/km) 113/121bpm [796b/km] 221/W 8.53/10.14kmph 4) 1km - 6:37(6:37/km) 112/120bpm [741b/km] 229/W 9.07/10.81kmph 5) 1km - 6:14(6:14/km) 113/119bpm [705b/km] 221/W 9.63/11.21kmph 6) 1km - 6:24(6:24/km) 111/123bpm [710b/km] 207/W 9.37/12.68kmph 7) 1km - 5:42(5:42/km) 108/116bpm [615b/km] 201/W 10.53/12.16kmph 8) 0.89km - 6:04(6:49/km) 112/122bpm [764b/km] 225/W 8.8/11.76kmph Add a comment	10mi, 1:59:53 Run - Medium Long Run Back attempting to run hills without slipping into Z3, miles off but at least not up in Z5 this time! Good run though, conditions getting dryer. Dumgoyne, Earls Seat, CK, Slackdhu. 1) 1km - 6:09(6:09/km) 128/141bpm [787b/km] 271/W 9.76/10.88kmph 2) 1km - 5:19(5:19/km) 129/139bpm [686b/km] 270/W 11.29/12.33kmph 3) 1km - 9:05(9:05/km) 138/149bpm [1254b/km] 273/W 6.61/10.68kmph 4) 1km - 7:46(7:46/km) 142/148bpm [1102b/km] 233/W 7.73/11.57kmph 5) 1km - 11:53(11:53/km) 150/161bpm [1783b/km] 281/W 5.05/13.9kmph 6) 1km - 10:21(10:21/km) 144/152bpm [1491b/km] 267/W 5.8/8.49kmph 7) 1km - 7:55(7:55/km) 142/156bpm [1125b/km] 238/W 7.58/12.68kmph 8) 1km - 8:15(8:15/km) 140/150bpm [1154b/km] 249/W 7.27/9.97kmph 9) 1km - 6:42(6:42/km) 141/148bpm [944b/km] 191/W 8.96/11.92kmph 10) 1km - 8:17(8:17/km) 146/162bpm [1209b/km] 215/W 7.24/12.59kmph 11) 1km - 6:23(6:23/km) 140/162bpm [893b/km] 201/W 9.4/13.53kmph 12) 1km - 7:21(7:21/km) 146/159bpm [1072b/km] 215/W 8.16/11.84kmph 13) 1km - 5:26(5:26/km) 133/142bpm [723b/km] 194/W 11.04/16.98kmph 14) 1km - 6:21(6:21/km) 124/136bpm [787b/km] 159/W 9.45/12kmph 15) 1km - 6:42(6:42/km) 125/133bpm [838b/km] 208/W 8.96/11.29kmph 16) 1km - 5:37(5:37/km) 124/132bpm [696b/km] 218/W 10.68/11.92kmph 17) 0.06km - 22(5:53/km) 122/123bpm [717b/km] 210/W 10.2/11.08kmph Add a comment 4.7mi, 51:11 Run - Easy With Kellen. 1) 1km - 7:00(7:00/km) 105/117bpm [736b/km] 204/W 8.57/11.73kmph 2) 1km - 8:18(8:18/km) 118/129bpm [980b/km] 232/W 7.23/9.89kmph 3) 1km - 7:06(7:06/km) 117/124bpm [831b/km] 228/W 8.45/10kmph 4) 1km - 6:39(6:39/km) 116/123bpm [772b/km] 219/W 9.02/11.47kmph 5) 1km - 5:58(5:58/km) 117/124bpm [698b/km] 231/W 10.05/11.54kmph 6) 1km - 6:34(6:34/km) 120/127bpm [787b/km] 184/W 9.14/12kmph 7) 1km - 5:51(5:51/km) 115/123bpm [673b/km] 209/W 10.26/10.98kmph 8) 0.55km - 3:44(6:44/km) 120/129bpm [809b/km] 230/W 8.91/10.91kmph Add a comment 0mi, 40:00 Cross - Strength 3x15 calf raises 3x10 arabesque 3x10 single leg squat 3x30s wall sit 3x30s iso split squat each leg Add a comment	-

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