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Steak-n-Cake F45

About

Race Times

All Races

Mileage

Training

iconic.run

Races
51
Miles
3954
Miles
71
Miles
5320
WAVA
59.12%
5k
26:43
10k
53:21
10M
1:28:57
Half
2:04:18
20k
49:51
40k
1:36:42
750m
22:29

About Me

Hiya..
I like running, motorcycling, camping, hillwalking, new places, familiar faces, proper food, sparkling wine... in any order

Now adding cycling into this mix ! And triathlon.... way back in 2015 now ! Had some 'injury time' since then ... slowly back on it and just soooo happy to be outdoors

Current Status

Suffering from Terrible Pigness . . . .!

Planned Races

20 Jul 19	Run the Blades Half Marathon
03 Aug 19	Dunoon Half Marathon
18 Aug 19	Paisley 10K
08 Sep 19	Kilmacolm Half Marathon
14 Sep 19	Kyles 10 Miles
28 Sep 19	Dunoon Triathlon 2019
29 Sep 19	Great Scottish Run Half Marathon
13 Oct 19	Great Birmingham Run

Groups

This user is a member of 500 Miles in 2012, Conquercise Game, Engineering Department, Fetch Bird & Wildlife Watchers, Fetch guided hill runners, FetchPoint Game, Garmin 205/305 Owners Club, GPS Users, Midlands Fetchies, New Fetch Game, Scottish Runners, Shift workers, Swimmers, UTMOST

2019 Targets

BIKE
1000
RUN
500
SWIM
10

Set your targets for 2019

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Buddies

Dist	Races	PB	WB	2006	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
5km	17	26:43 8:36/mi	58.44		29:07 50.56				27:40 55.62	28:39 54.09	26:43 58.44	28:58 54.34	30:10 52.65	28:46 55.73
6km	2	35:05 9:25/mi	51.82		38:24 46.00	35:05 51.82
10km	15	53:21 8:35/mi	59.12	1:03:15 48.30	1:00:33 51.01	1:00:00 51.76	57:19 54.49		53:21 59.12	57:20 55.39	1:04:18 49.77			1:51:20 29.51
10mi	7	1:28:57 8:54/mi	58.08				1:38:27 51.96	1:36:52 53.00	1:28:57 58.08	1:35:16 54.60	1:38:13 53.37	1:44:45 50.45	1:40:54 52.84
13.1mi	6	2:04:18 9:29/mi	55.45				2:14:24 50.70	2:12:47 51.23	2:07:36 53.65	2:04:18 55.45	2:07:01 54.68		2:09:40 54.48

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0.6	1.2	0.6	0	0	0	0	0	0	0	0	0	2.5
2019	35	28	42	32	36	12	0	0	0	0	0	0	185
2019	76	18	58	47	38	0	0	0	0	0	0	0	237
2018	1.2	0	0.7	2.3	0.9	0	0.3	1	0	0	1.9	0.6	8.9
2018	35	35	35	41	47	7	6	19	13	25	26	31	321
2018	13	26	27	67	32	49	52	62	20	79	51	49	526
2017	0	0.6	0	0	1	0	0	1.4	0	0	0	1.9	4.9
2017	3	9	17	16	18	28	42	45	36	57	38	31	340
2017	86	119	38	76	42	21	37	42	0	40	21	0	522
2016	0.4	0	0.3	1.6	2.2	1.9	1.9	0	0	0	2.5	0	10.7
2016	2	0	0	0	3	16	26	42	46	45	14	0	194
2016	44	0	45	24	25	37	16	45	68	90	47	41	483
2015	0	0	0.6	0.4	0	0	4.5	4.7	4.5	1.6	1.3	0.7	18.2
2015	34	37	58	53	31	39	46	42	40	56	29	22	488
2015	43	69	74	108	31	56	148	113	141	84	41	31	940
2014	1.2	0	0	0	0.5	0.6	1	0	0	0	0.3	1.9	5.5
2014	37	49	40	14	20	24	38	52	58	4	37	30	402
2014	61	29	45	213	166	76	169	106	203	56	69	26	1218
2013	0	0.5	0.9	0	0	0	1	1.1	0.6	0	0	0.6	4.7
2013	29	30	39	33	56	30	54	58	58	58	41	30	516
2013	20	23	8	18	44	120	55	74	0	14	36	53	463
2012	1	0	0	0.6	0	0.6	1	0.4	0	0.5	0.6	0	4.7
2012	29	35	55	42	28	40	46	45	39	37	36	13	443
2012	31	0	26	0	4	0	23	0	28	29	10	4	156
2011	1.6	0.3	0.3	0	0.6	1.6	0.5	0	0.5	0.6	0	1.3	7.3
2011	23	28	19	21	42	49	39	48	57	47	31	26	429
2011	0	0	25	8	0	0	87	15	15	20	49	0	220
2010	0	0	0	0	0.5	0.9	0.6	0	0.5	0	0.8	0	3.2
2010	19	11	26	21	13	31	27	29	31	34	25	17	284
2010	31	63	12	36	15	34	0	16	4	19	8	0	238
2009	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2009	5	20	21	45	52	38	29	47	31	47	17	3	353
2009	76	14	22	17	11	6	0	4	15	0	67	84	316

Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
0mi, 44:12 Cross-Training - HIIT Split Summary === 1) 0m - 44:12(/m) 126/154bpm 309cal Add a comment	0mi, 1:15:18 Cross-Training - Yoga Split Summary === 1) 0m - 1:15:18(/m) 74/94bpm 132cal Add a comment	-	3.5mi, 34:29 Running - General Split Summary === 1) 1m - 10:01(10:01/m) 162/187bpm 68cal 5.99/7.46mph 2) 1m - 9:47(9:47/m) 150/156bpm 102cal 6.13/6.93mph 3) 1m - 9:47(9:47/m) 154/159bpm 104cal 6.14/7.62mph 4) 0.5m - 4:55(9:48/m) 157/159bpm 53cal 6.12/9.26mph Add a comment 0mi, 40:00 Cross-Training - Stretching Split Summary === 1) 0m - 1:14:19(/m) 65/96bpm 100cal Add a comment	-	-	3.8mi, 1:55:16 Cross-Training - Hiking Split Summary === 1) 1m - 26:16(26:16/m) 96/123bpm 109cal 2.28/4.76mph 2) 1m - 42:35(42:35/m) 96/138bpm 157cal 1.41/3.6mph 3) 1m - 26:46(26:46/m) 93/135bpm 102cal 2.24/3.6mph 4) 0.79m - 19:39(24:54/m) 99/128bpm 77cal 2.41/6.6mph Add a comment
Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2
0mi, 1:10:44 Cross-Training - HIIT Split Summary === 1) 0m - 1:10:44(/m) 118/160bpm 436cal Add a comment 5mi, 52:11 Running - General Split Summary === 1) 1m - 10:38(10:38/m) 148/165bpm 59cal 5.64/6.87mph 2) 1m - 10:29(10:29/m) 147/150bpm 109cal 5.72/6.77mph 3) 1m - 10:34(10:34/m) 147/150bpm 109cal 5.68/6.57mph 4) 1m - 10:36(10:36/m) 144/149bpm 98cal 5.66/7.07mph 5) 1m - 9:49(9:49/m) 150/159bpm 99cal 6.11/7.46mph 6) 0m - 3(11:43/m) 159/159bpm 5.12/6.78mph Add a comment	6.4mi, 33:18 Cycling - Commuting Split Summary === 1) 1m - 5:25(5:25/m) 108/131bpm 30cal 34/65rpm 11.07/19.17mph 2) 1m - 4:42(4:42/m) 124/132bpm 38cal 49/67rpm 12.76/16.62mph 3) 1m - 5:19(5:20/m) 124/132bpm 41cal 42/63rpm 11.27/14.23mph 4) 1m - 5:14(5:14/m) 123/130bpm 37cal 43/66rpm 11.46/14.94mph 5) 1m - 5:26(5:26/m) 125/133bpm 40cal 42/64rpm 11.05/15.41mph 6) 1m - 4:49(4:49/m) 120/126bpm 29cal 38/59rpm 12.47/15.59mph 7) 0.4m - 2:23(5:59/m) 116/123bpm 12cal 28/49rpm 10.02/13.31mph Add a comment 6.4mi, 28:36 Cycling - Commuting Split Summary === 1) 1m - 4:28(4:28/m) 115/123bpm 28cal 46/60rpm 13.42/16.4mph 2) 1m - 4:14(4:14/m) 130/136bpm 36cal 50/61rpm 14.17/17.74mph 3) 1m - 3:31(3:32/m) 135/138bpm 33cal 55/65rpm 17.02/20.22mph 4) 1m - 4:00(4:00/m) 133/139bpm 36cal 50/61rpm 15.01/18.07mph 5) 1m - 3:59(3:59/m) 134/138bpm 35cal 47/56rpm 15.09/17.27mph 6) 1m - 5:43(5:43/m) 116/125bpm 29cal 33/57rpm 10.49/16.64mph 7) 0.41m - 2:41(6:29/m) 114/125bpm 12cal 28/56rpm 9.26/13.87mph Add a comment	6.4mi, 27:28 Cycling - Commuting Split Summary === 1) 1m - 4:36(4:37/m) 104/139bpm 27cal 41/75rpm 13.02/22.97mph 2) 1m - 3:56(3:56/m) 132/135bpm 36cal 54/76rpm 15.25/19.82mph 3) 1m - 4:30(4:30/m) 126/136bpm 34cal 43/68rpm 13.35/17.4mph 4) 1m - 4:10(4:10/m) 131/139bpm 35cal 54/68rpm 14.39/17.72mph 5) 1m - 4:27(4:27/m) 131/138bpm 36cal 49/71rpm 13.47/17.36mph 6) 1m - 3:50(3:50/m) 131/135bpm 30cal 46/60rpm 15.65/18.03mph 7) 0.41m - 1:59(4:52/m) 132/142bpm 16cal 35/60rpm 12.32/16.44mph Add a comment 6.4mi, 29:02 Cycling - Commuting Split Summary === 1) 1m - 4:34(4:34/m) 117/129bpm 31cal 44/63rpm 13.12/16.06mph 2) 1m - 4:09(4:10/m) 135/141bpm 38cal 53/61rpm 14.43/16.28mph 3) 1m - 3:42(3:42/m) 138/140bpm 36cal 53/65rpm 16.2/19.08mph 4) 1m - 4:18(4:18/m) 136/144bpm 39cal 51/69rpm 13.95/17.38mph 5) 1m - 4:07(4:07/m) 140/144bpm 40cal 52/61rpm 14.56/16.87mph 6) 1m - 5:54(5:54/m) 118/131bpm 29cal 32/58rpm 10.17/16.02mph 7) 0.38m - 2:17(5:56/m) 123/129bpm 14cal 33/58rpm 10.1/12.8mph Add a comment	3.5mi, 35:35 Running - General Split Summary === 1) 1m - 10:33(10:33/m) 161/179bpm 118cal 5.69/7.42mph 2) 1m - 9:30(9:30/m) 157/172bpm 105cal 6.31/8.84mph 3) 1m - 10:29(10:29/m) 152/167bpm 108cal 5.72/7.66mph 4) 0.5m - 5:03(10:03/m) 155/159bpm 54cal 5.97/6.46mph Add a comment	-	0mi, 45:27 Cross-Training - General Split Summary === 1) 0m - 45:27(/m) 75/100bpm 82cal Add a comment	4.5mi, 46:05 Running - General Split Summary === 1) 1m - 10:32(10:32/m) 143/154bpm 107cal 5.69/7.37mph 2) 1m - 10:13(10:13/m) 150/152bpm 110cal 5.87/8.99mph 3) 1m - 10:02(10:02/m) 155/160bpm 110cal 5.98/10.17mph 4) 1m - 10:17(10:17/m) 146/159bpm 97cal 5.84/7.15mph 5) 0.51m - 5:02(9:51/m) 153/157bpm 54cal 6.09/9.78mph Add a comment
Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9
0mi, 28:37 Cross-Training - General Split Summary === 1) 0m - 28:37(/m) 124/149bpm 211cal Add a comment 0mi, 15:10 Cross-Training - General Split Summary === 1) 0m - 15:10(/m) 96/107bpm 63cal Add a comment	3mi, 35:34 Running - General Split Summary === 1) 1m - 11:10(11:10/m) 147/182bpm 91cal 5.38/6.18mph 2) 1m - 11:57(11:57/m) 136/154bpm 103cal 5.02/6.63mph 3) 1m - 11:44(11:44/m) 136/163bpm 99cal 5.12/7.45mph 4) 0.04m - 45(16:50/m) 127/134bpm 4cal 3.57/3.87mph Add a comment	-	-	-	-	4.6mi, 55:32 Running - General Split Summary === 1) 1m - 13:10(13:10/m) 145/158bpm 134cal 4.56/6.38mph 2) 1m - 12:19(12:19/m) 144/168bpm 115cal 4.87/6.68mph 3) 1m - 10:47(10:47/m) 144/159bpm 99cal 5.57/7.82mph 4) 1m - 12:39(12:39/m) 137/158bpm 93cal 4.74/6.57mph 5) 0.55m - 6:37(12:03/m) 139/148bpm 51cal 4.98/7.22mph Add a comment
Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12	Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16
-	-	-	-	-	-	-

2018	Date	Result	WAVA
Paisley 10K	19 Aug	1:51:20	29.51%
Isle of Bute Triathlon	13 May	22:29 / 49:51 / 30:24	0.00%
Linwood parkrun	14 Apr	28:46	55.73%
Linwood parkrun	13 Jan	29:13	54.36%
Linwood parkrun	6 Jan	30:15	52.50%
2017	Date	Result	WAVA
Great Scottish Run Half Marathon	1 Oct	2:09:40	54.48%
Kyles 10 Miles	9 Sep	1:40:54	52.84%
Hazlehead parkrun, Aberdeen	2 Sep	30:10	52.65%
2016	Date	Result	WAVA
Kingsbury Water parkrun	8 Oct	28:58	54.34%
Vodafone Big Bold Challenge	4 Oct	15:00 / 3:00:00 / 1:11:00	0.00%
Kyles 10 Miles	10 Sep	1:44:45	50.45%
2015	Date	Result	WAVA
Kingsbury Water parkrun	28 Nov	27:25	56.95%
Kingsbury Water parkrun	17 Oct	26:43	58.44%
Great Scottish Run 10K	4 Oct	1:04:18	49.77%
Vodafone Triathlon	1 Oct	45:00 / 1:36:42 / 58:41	0.00%
Hazlehead parkrun, Aberdeen	19 Sep	27:48	56.16%
Kyles 10 Miles	5 Sep	1:38:13	53.37%
Aberdeen parkrun	15 Aug	28:01	55.73%
Kingsbury Water parkrun	18 Apr	26:54	58.04%
Worcester Half Marathon	12 Apr	2:07:01	54.68%
Aberdeen parkrun	7 Feb	27:47	55.77%
2014	Date	Result	WAVA
Kingsbury Water parkrun	27 Dec	28:39	54.09%
Kingsbury Water parkrun	13 Dec	28:39	54.09%
Vodafone Duathlon	25 Sep	2:19:42 / 6:31:58 /	0.00%
Kilmacolm Half Marathon	14 Sep	2:04:18	55.45%
Kyles 10 Miles	6 Sep	1:35:16	54.60%
Paisley 10km	31 Aug	57:20	55.39%
2013	Date	Result	WAVA
Kingsbury Water Parkrun	28 Dec	27:40	55.62%
Great Birmingham Run	20 Oct	2:07:36	53.65%
Great Scottish Run 10k	6 Oct	53:21	59.12%
Kyles 10 Miles	7 Sep	1:28:57	58.08%
Polaroid Series - Clydebank 10k	23 May	53:36	58.85%
Polaroid Series - Helensburgh 10k	16 May	54:22	58.02%
2012	Date	Result	WAVA
Kyles 10 Miles	8 Sep	1:36:52	53.00%
Balloch to Clydebank Half-Marathon	15 Apr	2:12:47	51.23%
2011	Date	Result	WAVA
Christmas Cracker	10 Dec	1:00:27	51.66%
Great Birmingham Run	23 Oct	2:14:24	50.70%
Kyles 10 Miles	10 Sep	1:38:27	51.96%
Great Scottish Run 10k	4 Sep	57:19	54.49%
Paisley 10K	28 Aug	57:48	54.03%
Ignis Asset Management Women's 10k	8 May	59:39	52.35%
2010	Date	Result	WAVA
Great Scottish Run 10k	5 Sep	1:00:00	51.76%
Tom Scott Round the Loch 6K	11 Apr	35:05	51.82%
2009	Date	Result	WAVA
Paisley 10K	30 Aug	1:00:33	51.01%
Bellahouston Road Runners 5K	16 Aug	29:07	50.56%
Inverclyde Leisure 5K	26 Jul	30:00	49.07%
Calderglen Harriers Trail 10K	26 Jun	1:10:39	43.72%
Ignis Asset Management Womens 10K	10 May	1:05:14	47.35%
Tom Scott Round the Loch 6K	12 Apr	38:24	46.00%
Mad Hatters 5K Paisley	29 Mar	31:50	46.24%
2006	Date	Result	WAVA
Britannic Asset Management Women's 10K	21 May	1:03:15	48.30%

Steak-n-Cake F45

About Me

Current Status

Planned Races

Groups

2019 Targets

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Buddies

2018

2017

2016

2015

2014

2013

2012

2011

2010

2009

2006