leniosa

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Recent Training
21st Apr	General	26.4mi	3:59:54
18th Apr	General	3.2mi	32:01
14th Apr	General	8.3mi	1:17:18
13th Apr	General	3.1mi	26:54
10th Apr	General	4.4mi	37:51

12 Month Benchmarks	Run	Bike
Mile	6:03	4:32
5k	21:22	16:12
5mi	34:57	25:44
10k	43:25	0
10mi	1:23:34	0
Half	1:50:58	0
20mi	3:00:04	0
Mara	3:58:29	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2014	2015	2023	PB	WB
5km	3	19:42 65.93			19:42 6:20/mi	65.93
10km	3	42:20 62.73			42:20 6:49/mi	62.73
13.1mi	4	1:46:13 54.74	1:53:34 51.20	1:51:12 55.07	1:46:13 8:06/mi	55.07
20mi	1		3:30:48 43.37		3:30:48 10:32/mi	43.37
26.2mi	1			4:30:13 47.52	4:30:13 10:19/mi	47.52

2023		Result	WAVA	Distance
1 Oct	Baxters Loch Ness Marathon PB	4:30:13	47.52	26.2mi
16 Jul	Run the Blades half marathon SB	1:51:12	55.07	13.1mi
2016		Result	WAVA	Distance
5 Mar	Ben Gullipen Hill Race	1:07:42	39.35	10km
2015		Result	WAVA	Distance
2 May	Edinburgh to North Berwick 20 mile PB	3:30:48	43.37	20mi
22 Feb	Strathaven Run with the Wind Half Marathon SB	1:53:34	51.20	13.1mi
2014		Result	WAVA	Distance
5 Oct	Great Scottish Run Half Marathon PB	1:46:13	54.74	13.1mi
31 Aug	Paisley 10km PB	42:20	62.73	10km
23 Aug	Tollcross parkrun, Glasgow PB	19:42	65.93	5km
16 Aug	Tollcross parkrun	19:59	64.99	5km
2 Aug	Tollcross parkrun	21:10	61.36	5km
27 Jun	Calderglen Harriers Trail 10k	45:21	58.55	10km
17 May	Langholm trail run half marathon	2:05:44	46.16	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	111	136	156	73	0	0	0	0	0	0	0	0	476
2023	0	0	0	5	0	0	0	0	0	0	0	0	5
2023	0	3	0	3	74	103	113	124	113	125	100	82	840
2023	0	0	10	5	0	0	0	0	17	0	0	0	32
2022	4	0	1	3	0	13	0	0	0	4	6	0	31
2022	0	0	5	0	0	51	0	0	0	0	0	0	57
2021	0	0	0	0	0	0	4	0	0	0	0	2	6
2021	0	0	0	0	3	0	5	55	45	7	0	0	114
2021	0	0	0	0	0	0	0	0	25	5	0	0	30
2020	0	0	0	17	0	4	18	0	0	21	58	0	119
2020	0	0	0	0	3	0	6	0	0	0	0	0	9
2019	0.7	0	0.3	0	0.2	0	0.2	0.1	0	0	0	0	1.5
2019	0	0	7	9	14	0	9	10	9	7	42	0	107
2018	0	0	0	0	0	0	0	0.9	0.6	0	0	0	1.5
2018	0	0	0	3	10	57	0	0	3	4	0	3	80
2018	0	2	0	0	12	5	1	0	0	0	0	0	20
2017	114	34	27	4	9	9	0	10	6	0	19	0	234
2017	0	5	0	0	0	0	0	0	78	18	15	0	116
2016	98	75	75	41	14	0	36	65	72	105	103	69	754
2016	0	0	3	0	0	1	5	0	0	0	0	0	9
2015	30	38	50	38	99	53	36	9	25	82	91	95	647
2015	0	0	0	0	0	0	0	0	0	22	0	0	22
2014	0	0	0	0	108	85	100	129	107	65	111	110	814

Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
-	-	14.9mi, 2:21:02 Run - General 1) 1km - 5:47(5:47/km) 139/153bpm [805b/km] 69cal 270/320W 2) 1km - 5:44(5:44/km) 140/144bpm [802b/km] 72cal 290/367W 3) 1km - 5:42(5:42/km) 141/150bpm [805b/km] 71cal 294/403W 4) 1km - 5:37(5:37/km) 144/149bpm [809b/km] 72cal 305/353W 5) 1km - 5:38(5:38/km) 145/150bpm [817b/km] 73cal 305/357W 6) 1km - 5:42(5:42/km) 148/154bpm [844b/km] 72cal 294/384W 7) 1km - 5:38(5:38/km) 145/150bpm [818b/km] 69cal 293/319W 8) 1km - 5:47(5:47/km) 142/146bpm [822b/km] 68cal 293/329W 9) 1km - 5:54(5:54/km) 144/153bpm [850b/km] 70cal 295/388W 10) 1km - 5:50(5:50/km) 146/158bpm [852b/km] 70cal 306/416W 11) 1km - 5:48(5:48/km) 142/152bpm [825b/km] 73cal 306/468W 12) 1km - 5:36(5:36/km) 144/150bpm [806b/km] 70cal 302/423W 13) 1km - 5:56(5:56/km) 141/147bpm [836b/km] 74cal 288/424W 14) 1km - 5:51(5:51/km) 141/151bpm [824b/km] 75cal 303/454W 15) 1km - 5:51(5:51/km) 141/154bpm [824b/km] 75cal 295/385W 16) 1km - 5:57(5:57/km) 137/143bpm [814b/km] 74cal 283/443W 17) 1km - 6:24(6:24/km) 137/144bpm [877b/km] 75cal 260/313W 18) 1km - 6:09(6:09/km) 137/144bpm [843b/km] 77cal 274/319W 19) 1km - 6:05(6:05/km) 140/146bpm [851b/km] 71cal 269/325W 20) 1km - 6:09(6:09/km) 142/147bpm [873b/km] 76cal 279/424W 21) 1km - 6:05(6:05/km) 142/145bpm [865b/km] 70cal 273/335W 22) 1km - 5:59(5:59/km) 144/152bpm [862b/km] 70cal 288/376W 23) 1km - 5:52(5:52/km) 146/152bpm [856b/km] 72cal 295/373W 24) 1km - 5:56(5:56/km) 147/155bpm [873b/km] 70cal 291/411W 25) 0.02km - 5(5:16/km) 154/155bpm [810b/km] 1cal 301/308W Add a comment	-	4.1mi, 35:09 Run - General 1) 1km - 5:24(5:24/km) 138/163bpm [745b/km] 67cal 318/382W 2) 1km - 5:25(5:25/km) 146/160bpm [791b/km] 73cal 323/427W 3) 1km - 5:22(5:22/km) 148/161bpm [795b/km] 73cal 320/435W 4) 1km - 5:25(5:25/km) 151/154bpm [819b/km] 75cal 320/371W 5) 1km - 5:23(5:23/km) 153/161bpm [824b/km] 73cal 325/411W 6) 1km - 5:22(5:22/km) 154/159bpm [828b/km] 73cal 325/436W 7) 0.53km - 2:47(5:18/km) 154/163bpm [816b/km] 39cal 342/451W Add a comment	5.1mi, 45:08 Run - General 1) 1km - 6:01(6:01/km) 141/155bpm [849b/km] 72cal 287/346W 2) 1km - 5:49(5:49/km) 146/158bpm [849b/km] 75cal 296/382W 3) 0.5km - 2:55(5:49/km) 136/142bpm [791b/km] 36cal 297/392W 4) 0.8km - 3:07(3:53/km) 165/172bpm [641b/km] 50cal 466/584W 5) 0.4km - 2:41(6:43/km) 141/172bpm [948b/km] 31cal 261/491W 6) 0.8km - 3:14(4:03/km) 163/174bpm [659b/km] 51cal 471/537W 7) 0.4km - 2:51(7:09/km) 140/174bpm [1000b/km] 32cal 235/457W 8) 0.8km - 3:13(4:01/km) 161/171bpm [648b/km] 51cal 441/505W 9) 1km - 5:53(5:53/km) 146/170bpm [860b/km] 75cal 301/466W 10) 1km - 5:55(5:55/km) 141/148bpm [834b/km] 71cal 299/378W 11) 0.5km - 3:03(6:06/km) 140/146bpm [854b/km] 36cal 294/396W 12) 0.08km - 26(5:23/km) 145/147bpm [780b/km] 5cal 342/439W Add a comment	-
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
-	4.1mi, 35:03 Run - General 1) 1km - 5:32(5:32/km) 136/151bpm [754b/km] 69cal 322/474W 2) 1km - 5:22(5:22/km) 139/146bpm [747b/km] 72cal 335/418W 3) 1km - 5:11(5:11/km) 146/161bpm [757b/km] 72cal 349/476W 4) 1km - 5:13(5:13/km) 146/152bpm [762b/km] 72cal 347/415W 5) 1km - 5:24(5:24/km) 144/158bpm [777b/km] 71cal 333/417W 6) 1km - 5:24(5:24/km) 144/152bpm [776b/km] 70cal 331/398W 7) 0.54km - 2:57(5:29/km) 147/156bpm [807b/km] 40cal 348/484W Add a comment	-	11.6mi, 1:50:33 Run - General 1) 1km - 5:42(5:42/km) 132/144bpm [752b/km] 69cal 306/468W 2) 1km - 5:48(5:48/km) 137/145bpm [794b/km] 73cal 292/409W 3) 1km - 5:45(5:45/km) 139/143bpm [798b/km] 73cal 309/340W 4) 1km - 5:54(5:54/km) 136/138bpm [802b/km] 71cal 288/326W 5) 1km - 5:47(5:47/km) 138/144bpm [798b/km] 72cal 306/387W 6) 1km - 5:54(5:54/km) 137/143bpm [807b/km] 70cal 312/434W 7) 1km - 5:51(5:51/km) 134/142bpm [783b/km] 68cal 290/328W 8) 1km - 6:00(6:00/km) 137/142bpm [823b/km] 72cal 292/386W 9) 1km - 5:57(5:57/km) 137/142bpm [814b/km] 74cal 310/357W 10) 1km - 6:01(6:01/km) 135/142bpm [813b/km] 70cal 314/439W 11) 1km - 6:05(6:05/km) 134/142bpm [815b/km] 73cal 295/446W 12) 1km - 6:03(6:03/km) 137/144bpm [829b/km] 72cal 308/567W 13) 1km - 5:55(5:55/km) 134/140bpm [794b/km] 73cal 318/367W 14) 1km - 5:54(5:54/km) 136/141bpm [802b/km] 70cal 299/351W 15) 1km - 6:07(6:07/km) 135/139bpm [827b/km] 73cal 295/366W 16) 1km - 6:07(6:07/km) 133/138bpm [813b/km] 74cal 304/352W 17) 1km - 5:58(5:58/km) 134/139bpm [800b/km] 75cal 315/362W 18) 1km - 6:04(6:04/km) 135/140bpm [818b/km] 74cal 303/345W 19) 0.61km - 3:43(6:05/km) 140/144bpm [852b/km] 45cal 306/402W Add a comment	3.1mi, 27:08 Run - General 1) 1km - 5:27(5:27/km) 145/161bpm [790b/km] 68cal 329/530W 2) 1km - 5:31(5:31/km) 143/155bpm [790b/km] 74cal 333/446W 3) 1km - 5:14(5:14/km) 147/157bpm [769b/km] 72cal 339/511W 4) 1km - 5:26(5:26/km) 144/149bpm [782b/km] 71cal 314/417W 5) 1km - 5:19(5:19/km) 147/156bpm [781b/km] 72cal 341/518W 6) 0.03km - 11(5:15/km) 155/156bpm [814b/km] 3cal 338/364W Add a comment	4.4mi, 37:51 Run - General 1) 1km - 5:54(5:54/km) 131/140bpm [773b/km] 70cal 311/480W 2) 1km - 5:51(5:51/km) 134/140bpm [784b/km] 73cal 301/390W 3) 1km - 4:42(4:42/km) 149/176bpm [701b/km] 66cal 377/527W 4) 1km - 4:49(4:49/km) 161/179bpm [776b/km] 71cal 387/620W 5) 1km - 4:53(4:53/km) 168/180bpm [821b/km] 73cal 391/580W 6) 1km - 5:41(5:41/km) 154/160bpm [876b/km] 75cal 331/427W 7) 1km - 5:54(5:54/km) 152/160bpm [896b/km] 76cal 313/435W 8) 0.01km - 7(8:44/km) 153/153bpm [1337b/km] 1cal 274/286W Add a comment	-
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
-	3.1mi, 26:54 Run - General 1) 1km - 5:25(5:25/km) 144/160bpm [780b/km] 69cal 337/460W 2) 1km - 5:25(5:25/km) 141/156bpm [763b/km] 72cal 312/403W 3) 1km - 5:22(5:22/km) 141/147bpm [756b/km] 72cal 324/451W 4) 1km - 5:15(5:15/km) 147/153bpm [771b/km] 73cal 340/428W 5) 1km - 5:22(5:22/km) 144/148bpm [773b/km] 72cal 323/391W 6) 0.02km - 6(5:17/km) 147/148bpm [776b/km] 1cal 293/301W Add a comment	8.3mi, 1:17:18 Run - General 1) 1km - 5:42(5:42/km) 136/154bpm [776b/km] 70cal 301/440W 2) 1km - 5:50(5:50/km) 137/146bpm [800b/km] 76cal 311/426W 3) 1km - 5:47(5:47/km) 136/144bpm [786b/km] 75cal 327/412W 4) 1km - 5:45(5:45/km) 142/149bpm [817b/km] 76cal 358/478W 5) 1km - 5:43(5:43/km) 137/147bpm [783b/km] 72cal 333/451W 6) 1km - 5:37(5:37/km) 132/137bpm [741b/km] 68cal 307/409W 7) 1km - 5:42(5:42/km) 137/145bpm [781b/km] 71cal 341/456W 8) 1km - 5:48(5:48/km) 134/142bpm [776b/km] 72cal 314/379W 9) 1km - 5:50(5:50/km) 136/141bpm [793b/km] 72cal 311/370W 10) 1km - 5:40(5:40/km) 136/141bpm [771b/km] 70cal 316/421W 11) 1km - 5:48(5:48/km) 136/143bpm [789b/km] 72cal 328/397W 12) 1km - 5:49(5:49/km) 134/143bpm [779b/km] 70cal 309/374W 13) 1km - 5:58(5:58/km) 135/143bpm [806b/km] 77cal 323/442W 14) 0.41km - 2:19(5:39/km) 137/146bpm [775b/km] 30cal 327/491W Add a comment	-	-	-	3.2mi, 32:01 Run - General 1) 1km - 6:11(6:11/km) 129/147bpm [798b/km] 58cal 286/368W 2) 1km - 6:10(6:10/km) 130/135bpm [802b/km] 73cal 275/305W 3) 1km - 6:21(6:21/km) 133/142bpm [844b/km] 74cal 274/378W 4) 1km - 6:16(6:16/km) 136/147bpm [852b/km] 74cal 289/367W 5) 1km - 6:32(6:32/km) 135/147bpm [882b/km] 76cal 311/461W 6) 0.08km - 31(6:49/km) 145/149bpm [988b/km] 7cal 359/416W 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
-	-	26.4mi, 3:59:54 Run - General 1) 1km - 5:42(5:42/km) 120/130bpm [684b/km] 63cal 271/291W 2) 1km - 5:35(5:35/km) 135/140bpm [754b/km] 71cal 298/326W 3) 1km - 5:30(5:30/km) 141/146bpm [776b/km] 72cal 308/345W 4) 1km - 5:38(5:38/km) 145/154bpm [817b/km] 75cal 311/355W 5) 1km - 5:35(5:35/km) 147/153bpm [821b/km] 76cal 317/364W 6) 1km - 5:30(5:30/km) 145/152bpm [797b/km] 71cal 303/369W 7) 1km - 5:35(5:35/km) 148/157bpm [826b/km] 74cal 319/402W 8) 1km - 5:40(5:40/km) 153/162bpm [868b/km] 77cal 318/361W 9) 1km - 5:25(5:25/km) 146/155bpm [791b/km] 68cal 307/364W 10) 1km - 5:34(5:34/km) 151/155bpm [841b/km] 73cal 306/327W 11) 1km - 5:36(5:36/km) 153/156bpm [858b/km] 75cal 307/412W 12) 1km - 5:52(5:52/km) 151/157bpm [887b/km] 75cal 294/360W 13) 1km - 5:40(5:40/km) 153/159bpm [867b/km] 76cal 306/374W 14) 1km - 5:43(5:43/km) 151/157bpm [864b/km] 73cal 299/323W 15) 1km - 5:43(5:43/km) 149/154bpm [853b/km] 71cal 299/315W 16) 1km - 5:36(5:36/km) 155/159bpm [868b/km] 74cal 308/331W 17) 1km - 5:32(5:32/km) 157/165bpm [868b/km] 74cal 323/357W 18) 1km - 5:36(5:36/km) 161/166bpm [902b/km] 77cal 319/358W 19) 1km - 5:43(5:43/km) 161/167bpm [919b/km] 78cal 319/376W 20) 1km - 5:27(5:27/km) 167/170bpm [910b/km] 79cal 335/378W 21) 1km - 5:26(5:26/km) 164/170bpm [892b/km] 75cal 311/330W 22) 1km - 5:30(5:30/km) 167/172bpm [920b/km] 76cal 314/336W 23) 1km - 5:31(5:31/km) 167/172bpm [922b/km] 75cal 300/317W 24) 1km - 5:31(5:31/km) 168/174bpm [926b/km] 76cal 306/507W 25) 1km - 5:46(5:46/km) 167/171bpm [962b/km] 77cal 296/322W 26) 1km - 5:45(5:45/km) 169/173bpm [971b/km] 78cal 302/334W 27) 1km - 5:44(5:44/km) 172/178bpm [987b/km] 82cal 329/364W 28) 1km - 5:36(5:36/km) 173/177bpm [969b/km] 81cal 315/359W 29) 1km - 5:34(5:34/km) 174/177bpm [967b/km] 78cal 312/335W 30) 1km - 5:32(5:32/km) 174/181bpm [963b/km] 76cal 308/338W 31) 1km - 5:35(5:35/km) 175/179bpm [977b/km] 78cal 301/406W 32) 1km - 5:25(5:25/km) 177/181bpm [958b/km] 80cal 317/339W 33) 1km - 5:36(5:36/km) 178/182bpm [997b/km] 80cal 307/325W 34) 1km - 5:35(5:35/km) 179/182bpm [998b/km] 80cal 306/322W 35) 1km - 5:37(5:37/km) 180/185bpm [1011b/km] 78cal 305/329W 36) 1km - 5:49(5:49/km) 180/184bpm [1048b/km] 81cal 303/363W 37) 1km - 5:52(5:52/km) 178/185bpm [1045b/km] 83cal 284/307W 38) 1km - 6:09(6:09/km) 179/188bpm [1100b/km] 86cal 282/313W 39) 1km - 6:02(6:02/km) 178/182bpm [1074b/km] 84cal 281/304W 40) 1km - 6:03(6:03/km) 179/183bpm [1083b/km] 88cal 280/306W 41) 1km - 6:15(6:15/km) 178/182bpm [1111b/km] 86cal 267/318W 42) 1km - 5:44(5:44/km) 182/186bpm [1045b/km] 85cal 300/326W 43) 0.41km - 2:03(5:02/km) 185/189bpm [931b/km] 32cal 348/435W Add a comment	-	-	-	-

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