Free training log and race listings for runners, bikers and swimmers

Steak-n-Cake F45

About

Race Times

All Races

Mileage

Training

iconic.run

Races
51
Miles
3867
Miles
71
Miles
5209
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

06 Jul 19	Birmingham Black Country Half Marathon 2019
20 Jul 19	Run the Blades Half Marathon
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	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
5km	Kingsbury Water parkrun5km	26:43	8:36	58.44	16	29:07				27:40	28:39	26:43	28:58	30:10	28:46
6km	Tom Scott Round the Loch 6K6km	35:05	9:25	51.82	2	38:24	35:05
10km	Great Scottish Run 10k10km	53:21	8:35	59.12	15	1:00:33	1:00:00	57:19		53:21	57:20	1:04:18			1:51:20
10mi	Kyles 10 Miles10mi	1:28:57	8:54	58.08	7			1:38:27	1:36:52	1:28:57	1:35:16	1:38:13	1:44:45	1:40:54
13.1mi	Kilmacolm Half Marathon13.1mi	2:04:18	9:29	55.45	6			2:14:24	2:12:47	2:07:36	2:04:18	2:07:01		2:09:40

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	35	28	36	0	0	0	0	0	0	0	0	0	98
2019	76	18	32	0	0	0	0	0	0	0	0	0	126
2019	0.6	1.2	0.6	0	0	0	0	0	0	0	0	0	2.5
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
2018	1.2	0	0.7	2.3	0.9	0	0.3	1	0	0	1.9	0.6	8.9
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
2017	0	0.6	0	0	1	0	0	1.4	0	0	0	1.9	4.9
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
2016	0.4	0	0.3	1.6	2.2	1.9	1.9	0	0	0	2.5	0	10.7
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
2015	0	0	0.6	0.4	0	0	4.5	4.7	4.5	1.6	1.3	0.7	18.2
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
2014	1.2	0	0	0	0.5	0.6	1	0	0	0	0.3	1.9	5.5
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
2013	0	0.5	0.9	0	0	0	1	1.1	0.6	0	0	0.6	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
2012	1	0	0	0.6	0	0.6	1	0.4	0	0.5	0.6	0	4.7
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
2011	1.6	0.3	0.3	0	0.6	1.6	0.5	0	0.5	0.6	0	1.3	7.3
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
2010	0	0	0	0	0.5	0.9	0.6	0	0.5	0	0.8	0	3.2
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
2009	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3

Mon 25th Feb Feb 25	Tue 26th Feb Feb 26	Wed 27th Feb Feb 27	Thu 28th Feb Feb 28	Fri 1st Mar Mar 1	Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3
-	0mi, 45:03 Cross-Training - Gym Split Summary === 1) 0m - 45:03(/m) 103/120bpm 184cal Add a comment 0mi, 53:02 Cross-Training - Yoga Split Summary === 1) 0m - 53:02(/m) 95/107bpm 159cal Add a comment 3.9mi, 43:07 Running - General Split Summary === 1) 1m - 11:31(11:31/m) 140/167bpm 107cal 5.21/11.78mph 2) 1m - 11:22(11:22/m) 150/157bpm 118cal 5.27/7.44mph 3) 1m - 10:45(10:45/m) 149/157bpm 109cal 5.58/7.25mph 4) 0.86m - 9:28(11:00/m) 141/153bpm 80cal 5.45/11.1mph Add a comment	-	-	6.4mi, 28:54 Cycling - Commuting Split Summary === 1) 1m - 4:54(4:54/m) 107/134bpm 25cal 12.25/19.15mph 2) 1m - 4:16(4:16/m) 121/130bpm 30cal 14.08/18.84mph 3) 1m - 4:33(4:33/m) 120/132bpm 30cal 13.18/16.53mph 4) 1m - 4:21(4:21/m) 128/134bpm 33cal 13.79/16.2mph 5) 1m - 4:09(4:09/m) 133/139bpm 35cal 14.45/19.42mph 6) 1m - 4:20(4:20/m) 123/133bpm 28cal 13.85/19.82mph 7) 0.4m - 2:22(5:54/m) 116/120bpm 12cal 10.17/12.97mph Add a comment 6.4mi, 30:01 Cycling - Commuting Split Summary === 1) 1m - 4:34(4:34/m) 120/129bpm 32cal 13.16/15.7mph 2) 1m - 4:20(4:20/m) 129/136bpm 35cal 13.85/16.62mph 3) 1m - 3:51(3:51/m) 134/137bpm 34cal 15.6/18.45mph 4) 1m - 4:28(4:28/m) 133/137bpm 38cal 13.41/16.78mph 5) 1m - 4:15(4:15/m) 134/137bpm 37cal 14.09/15.9mph 6) 1m - 5:48(5:49/m) 118/132bpm 30cal 10.33/15.05mph 7) 0.41m - 2:45(6:40/m) 115/128bpm 12cal 9/11.88mph Add a comment	6.4mi, 33:43 Cycling - Commuting Split Summary === 1) 1m - 5:04(5:04/m) 122/139bpm 37cal 11.85/20.31mph 2) 1m - 5:11(5:11/m) 126/137bpm 40cal 11.58/15.21mph 3) 1m - 5:48(5:48/m) 120/130bpm 36cal 10.33/15.57mph 4) 1m - 4:57(4:57/m) 125/132bpm 33cal 12.12/14.79mph 5) 1m - 5:03(5:03/m) 128/136bpm 37cal 11.86/16.6mph 6) 1m - 4:58(4:58/m) 125/129bpm 32cal 12.06/16.33mph 7) 0.4m - 2:41(6:40/m) 125/128bpm 17cal 9.01/11.23mph Add a comment 6.4mi, 31:24 Cycling - Commuting Split Summary === 1) 1m - 4:27(4:27/m) 118/131bpm 29cal 13.48/15.9mph 2) 1m - 4:47(4:47/m) 128/133bpm 38cal 12.54/14.81mph 3) 1m - 4:20(4:20/m) 122/131bpm 29cal 13.82/16.87mph 4) 1m - 4:31(4:31/m) 122/129bpm 30cal 13.27/15.75mph 5) 1m - 4:41(4:41/m) 129/134bpm 36cal 12.81/14.72mph 6) 1m - 5:57(5:58/m) 111/125bpm 23cal 10.07/13.89mph 7) 0.42m - 2:39(6:22/m) 114/125bpm 12cal 9.43/12.35mph Add a comment	5mi, 1:03:03 Running - General Split Summary === 1) 1m - 13:41(13:41/m) 150/162bpm 138cal 4.39/6.95mph 2) 1m - 14:45(14:45/m) 150/165bpm 144cal 4.07/7.55mph 3) 1m - 11:11(11:11/m) 146/156bpm 98cal 5.37/6.87mph 4) 1m - 11:28(11:28/m) 146/164bpm 98cal 5.24/7.81mph 5) 1m - 11:35(11:35/m) 142/156bpm 85cal 5.18/6.63mph 6) 0.02m - 24(25:29/m) 138/141bpm 2cal 2.35/4.92mph Add a comment
Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6	Thu 7th Mar Mar 7	Fri 8th Mar Mar 8	Sat 9th Mar Mar 9	Sun 10th Mar Mar 10
0mi, 35:16 Cross-Training - Stretching Split Summary === 1) 0m - 35:16(/m) 78/102bpm 71cal Add a comment	0mi, 1:06:09 Cross-Training - Yoga Split Summary === 1) 0m - 1:06:09(/m) 81/101bpm 135cal Add a comment 4mi, 40:58 Running - General Split Summary === 1) 1m - 10:20(10:20/m) 160/184bpm 91cal 5.81/6.77mph 2) 1m - 9:52(9:52/m) 156/163bpm 101cal 6.08/7.1mph 3) 1m - 10:26(10:26/m) 150/163bpm 98cal 5.75/7.08mph 4) 1m - 10:16(10:16/m) 153/159bpm 99cal 5.85/6.99mph 5) 0.01m - 4(10:03/m) 158/159bpm 5.97/5.84mph Add a comment 0mi, 24 Cross-Training - General Split Summary === 1) 0m - 24(/m) 72/72bpm Add a comment	-	-	4mi, 41:52 Running - General Split Summary === 1) 1m - 11:09(11:09/m) 137/167bpm 87cal 5.38/7.37mph 2) 1m - 10:42(10:42/m) 142/156bpm 98cal 5.61/6.65mph 3) 1m - 10:08(10:08/m) 155/159bpm 106cal 5.92/7.03mph 4) 1m - 9:49(9:49/m) 153/159bpm 98cal 6.11/6.96mph 5) 0.01m - 4(9:35/m) 159/159bpm 6.26/6.09mph Add a comment	-	-
Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13	Thu 14th Mar Mar 14	Fri 15th Mar Mar 15	Sat 16th Mar Mar 16	Sun 17th Mar Mar 17
-	-	1.5mi, 30:00 Cross-Training - Walking Add a comment 0.6mi, 32:52 Swimming - Pool Split Summary === 1) 0.67m - 32:52(49:13/m) 219cal 22/34rpm 1.24/4.3mph Add a comment 2.1mi, 21:01 Running - General Split Summary === 1) 1m - 10:15(10:15/m) 153/162bpm 109cal 5.86/7.27mph 2) 1m - 9:41(9:41/m) 160/166bpm 109cal 6.2/8.05mph 3) 0.1m - 1:05(10:53/m) 163/166bpm 12cal 5.51/7.19mph Add a comment 1.4mi, 13:16 Running - General Split Summary === 1) 1m - 9:21(9:21/m) 160/182bpm 94cal 6.42/7.63mph 2) 0.42m - 3:55(9:17/m) 161/164bpm 44cal 6.46/7.33mph Add a comment	2.3mi, 42:26 Cross-Training - Walking Split Summary === 1) 1m - 18:46(18:46/m) 109/124bpm 97cal 3.2/4.61mph 2) 1m - 18:05(18:05/m) 107/118bpm 75cal 3.32/4.12mph 3) 0.31m - 5:35(17:59/m) 104/107bpm 20cal 3.34/3.98mph Add a comment 0mi, 30:28 Cross-Training - Gym Split Summary === 1) 0m - 30:28(/m) 103/118bpm 111cal Add a comment 6.2mi, 21:02 Cycling - Spinning Split Summary === 1) 0m - 21:02(/m) 136/155bpm 191cal Add a comment 3mi, 33:52 Running - General Split Summary === 1) 1m - 10:53(10:53/m) 149/160bpm 113cal 5.51/13.18mph 2) 1m - 11:39(11:39/m) 148/157bpm 116cal 5.15/7.66mph 3) 1m - 11:16(11:16/m) 146/155bpm 106cal 5.33/6.98mph 4) 0.01m - 4(12:00/m) 154/154bpm 5/7.01mph Add a comment 2mi, 21:13 Running - General Split Summary === 1) 1m - 10:54(10:54/m) 148/157bpm 114cal 5.51/6.91mph 2) 1m - 10:17(10:17/m) 151/156bpm 107cal 5.84/7.84mph 3) 0m - 3(16:18/m) 155/155bpm 3.68/3.55mph Add a comment	1.4mi, 26:25 Cross-Training - Walking Split Summary === 1) 1m - 19:19(19:19/m) 100/107bpm 90cal 3.11/4.88mph 2) 0.37m - 7:07(19:00/m) 103/107bpm 31cal 3.16/5.66mph Add a comment 0mi, 1:00:21 Cross-Training - Body Balance Split Summary === 1) 0m - 1:00:21(/m) 85/104bpm 152cal Add a comment 0.8mi, 14:21 Cross-Training - Walking Split Summary === 1) 0.76m - 14:21(18:57/m) 106/121bpm 71cal 3.17/4.29mph Add a comment	2.5mi, 1:04:21 Cross-Training - Walking Split Summary === 1) 1m - 24:30(24:30/m) 82cal 2.45/4.32mph 2) 1m - 23:30(23:30/m) 82cal 2.55/3.49mph 3) 0.52m - 16:21(31:22/m) 51cal 1.91/3.27mph Add a comment 1mi, 10:34 Running - General Split Summary === 1) 1m - 10:21(10:21/m) 169/185bpm 92cal 5.8/6.78mph 2) 0.01m - 13(18:01/m) 157/160bpm 2cal 3.33/5.01mph Add a comment 2mi, 20:23 Running - General Split Summary === 1) 1m - 10:14(10:14/m) 148/172bpm 90cal 5.87/7.47mph 2) 1m - 10:06(10:06/m) 157/165bpm 109cal 5.94/7.1mph 3) 0.01m - 3(10:30/m) 162/162bpm 5.71/5.65mph Add a comment	-
Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24
0mi, 1:02:15 Cross-Training - Body Balance Split Summary === 1) 0m - 1:02:15(/m) 79/100bpm 146cal Add a comment	3.2mi, 31:04 Running - General Split Summary === 1) 1m - 10:07(10:07/m) 160/181bpm 50cal 5.93/6.94mph 2) 1m - 9:45(9:45/m) 155/177bpm 99cal 6.15/7.37mph 3) 1m - 9:24(9:24/m) 168/189bpm 84cal 6.38/8.48mph 4) 0.21m - 1:47(8:41/m) 144/180bpm 11cal 6.91/7.84mph Add a comment 0mi, 10:03 Cross-Training - General Split Summary === 1) 0m - 10:03(/m) 101/110bpm 50cal Add a comment	-	-	-	1.5mi, 53:27 Cross-Training - General Split Summary === 1) 1m - 34:41(34:41/m) 80cal 1.73/3.87mph 2) 0.46m - 18:46(40:46/m) 38cal 1.47/3.47mph Add a comment 6.3mi, 1:04:37 Running - General Split Summary === 1) 1m - 11:21(11:21/m) 154/173bpm 117cal 5.28/6.75mph 2) 1m - 10:39(10:39/m) 149/163bpm 106cal 5.63/7.21mph 3) 1m - 9:58(9:58/m) 145/163bpm 89cal 6.02/7.48mph 4) 1m - 10:38(10:38/m) 149/162bpm 96cal 5.64/7.46mph 5) 1m - 10:08(10:08/m) 144/162bpm 78cal 5.92/7.4mph 6) 1m - 9:34(9:34/m) 152/161bpm 89cal 6.27/7.72mph 7) 0.25m - 2:18(9:03/m) 153/161bpm 22cal 6.63/7.56mph Add a comment	1.5mi, 15:39 Running - General Split Summary === 1) 1m - 10:36(10:36/m) 147/164bpm 108cal 5.66/7.24mph 2) 0.51m - 5:03(9:58/m) 154/157bpm 54cal 6.02/7.32mph Add a comment

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

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2015

2014

2013

2012

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2010

2009

2006