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Steak-n-Cake F45

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Mileage

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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.... 2015
Sadly 2016 not been kind so far - out of training of any sort due to debilitating back/sciatica pain. UPDATE 9/06/16 -- BACK ON IT - first run of the year 3 miles amazingly, no niggles.. little bit of puffing n blowing :-)

Nickname change from LazyLady to Steak-n-Cake :-)

Achievements

Races
43
Miles
3259
Miles
56
Miles
4496
WAVA
59.12%
5k
26:43
10k
53:21
10M
1:28:57
Half
2:04:18

Current Status

Suffering from Terrible Pigness . . . .!

Planned Races

03 Sep 17	Muirshiel Bog Stomp
09 Sep 17	Kyles 10 Miles 2017
01 Oct 17	Great Scottish Run Half Marathon

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, Scottish Runners, Shift workers, UTMOST

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2006	2009	2010	2011	2012	2013	2014	2015	2016
5km	Kingsbury Water parkrun5km	26:43	8:36	58.44	12		29:07				27:40	28:39	26:43	28:58
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	14	1:03:15	1:00:33	1:00:00	57:19		53:21	57:20	1:04:18
10mi	Kyles 10 Miles 201310mi	1:28:57	8:54	58.08	6				1:38:27	1:36:52	1:28:57	1:35:16	1:38:13	1:44:45
13.1mi	Kilmacolm Half Marathon13.1mi	2:04:18	9:29	55.45	5				2:14:24	2:12:47	2:07:36	2:04:18	2:07:01

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2017	3	9	17	16	18	28	32	29	0	0	0	0	151
2017	86	119	38	76	42	21	37	42	0	0	0	0	461
2017	0	0.6	0	0	1	0	0	0	0	0	0	0	1.6
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

Wed 26th Jul Jul 26	Thu 27th Jul Jul 27	Fri 28th Jul Jul 28	Sat 29th Jul Jul 29	Sun 30th Jul Jul 30	Mon 31st Jul Jul 31	Tue 1st Aug Aug 1
0m, 1:03:22 Cross-Training - Boxercise Split Summary === 1) 0m - 1:03:22(/m) 117/149bpm 367cal Add a comment	6.5m, 26:57 Cycling - Commuting Split Summary === 1) 1m - 4:04(4:04/m) 126/137bpm 33cal 59/80rpm 14.73/17.65mph 2) 1m - 4:18(4:18/m) 140/144bpm 42cal 62/77rpm 13.97/16.62mph 3) 1m - 3:36(3:36/m) 142/146bpm 36cal 62/75rpm 16.64/20.07mph 4) 1m - 3:42(3:42/m) 147/150bpm 39cal 68/78rpm 16.19/17.92mph 5) 1m - 4:06(4:06/m) 146/149bpm 42cal 67/73rpm 14.64/17.52mph 6) 1m - 4:47(4:47/m) 137/146bpm 42cal 45/81rpm 12.56/17.47mph 7) 0.47m - 2:24(5:09/m) 140/146bpm 22cal 51/73rpm 11.65/14.38mph Add a comment 7.1m, 33:10 Cycling - Commuting Split Summary === 1) 1m - 4:35(4:35/m) 121/136bpm 32cal 48/81rpm 13.07/22.1mph 2) 1m - 4:44(4:44/m) 134/142bpm 42cal 49/75rpm 12.67/17.81mph 3) 1m - 4:22(4:22/m) 133/142bpm 36cal 55/72rpm 13.76/17.07mph 4) 1m - 4:21(4:21/m) 139/143bpm 40cal 56/72rpm 13.81/16.6mph 5) 1m - 4:27(4:27/m) 136/141bpm 40cal 57/67rpm 13.47/16.64mph 6) 1m - 4:22(4:22/m) 128/134bpm 29cal 52/72rpm 13.73/17.43mph 7) 1m - 5:20(5:20/m) 117/134bpm 29cal 43/75rpm 11.25/16.96mph 8) 0.14m - 59(7:10/m) 107/110bpm 3cal 31/54rpm 8.37/11.54mph Add a comment	6.5m, 29:56 Cycling - Commuting Split Summary === 1) 1m - 4:19(4:19/m) 120/131bpm 30cal 53/74rpm 13.87/17.54mph 2) 1m - 4:34(4:34/m) 134/140bpm 41cal 58/67rpm 13.15/15.46mph 3) 1m - 3:51(3:51/m) 137/140bpm 36cal 56/72rpm 15.57/19.98mph 4) 1m - 4:26(4:26/m) 133/141bpm 37cal 52/70rpm 13.55/18.03mph 5) 1m - 4:45(4:45/m) 129/137bpm 36cal 52/68rpm 12.64/15.55mph 6) 1m - 4:51(4:51/m) 122/135bpm 26cal 48/76rpm 12.39/17.98mph 7) 0.5m - 3:11(6:18/m) 120/133bpm 17cal 46/65rpm 9.53/13.33mph Add a comment 7.2m, 33:54 Cycling - Commuting Split Summary === 1) 1m - 5:07(5:07/m) 113/132bpm 31cal 37/89rpm 11.73/22.64mph 2) 1m - 4:18(4:18/m) 129/136bpm 36cal 53/67rpm 13.98/17.76mph 3) 1m - 4:45(4:45/m) 127/137bpm 36cal 48/69rpm 12.64/16.15mph 4) 1m - 4:39(4:39/m) 127/135bpm 35cal 55/86rpm 12.92/15.43mph 5) 1m - 4:41(4:41/m) 127/132bpm 34cal 52/71rpm 12.8/16.93mph 6) 1m - 4:08(4:08/m) 127/131bpm 29cal 53/62rpm 14.5/16.93mph 7) 1m - 5:05(5:05/m) 127/132bpm 35cal 52/64rpm 11.8/14.85mph 8) 0.22m - 1:12(5:28/m) 113/121bpm 4cal 31/56rpm 10.99/15.57mph Add a comment	-	0.9m, 8:37 Running - General Split Summary === 1) 0.88m - 8:37(9:48/m) 146/157bpm 88cal 6.12/7.96mph Add a comment 0m, 1:00:35 Cross-Training - Yoga Split Summary === 1) 0m - 1:00:35(/m) 87/108bpm 144cal Add a comment 0m, 18:06 Cross-Training - Stretching Split Summary === 1) 0m - 18:05(/m) 101/107bpm 83cal 2) 0m - 2(/m) 98/98bpm Add a comment 8m, 1:21:18 Running - General Split Summary === 1) 1m - 10:24(10:24/m) 145/155bpm 105cal 5.77/6.82mph 2) 1m - 10:11(10:11/m) 153/156bpm 109cal 5.9/7.26mph 3) 1m - 10:10(10:10/m) 153/156bpm 108cal 5.9/7.73mph 4) 1m - 10:14(10:14/m) 153/155bpm 108cal 5.87/6.97mph 5) 1m - 10:17(10:17/m) 154/158bpm 110cal 5.83/6.69mph 6) 1m - 10:01(10:01/m) 151/156bpm 95cal 5.99/6.68mph 7) 1m - 10:04(10:04/m) 152/155bpm 99cal 5.96/6.8mph 8) 1m - 9:54(9:54/m) 154/157bpm 100cal 6.06/6.94mph 9) 0.01m - 4(9:28/m) 155/155bpm 6.34/6.24mph Add a comment	-	6.5m, 28:45 Cycling - Commuting Split Summary === 1) 1m - 4:31(4:31/m) 119/128bpm 33cal 47/68rpm 13.27/16.24mph 2) 1m - 4:16(4:17/m) 131/135bpm 38cal 61/66rpm 14.03/15.52mph 3) 1m - 3:49(3:49/m) 132/136bpm 33cal 59/68rpm 15.71/18.43mph 4) 1m - 4:27(4:27/m) 123/132bpm 30cal 51/71rpm 13.5/17.07mph 5) 1m - 3:57(3:57/m) 133/137bpm 34cal 61/71rpm 15.18/17.78mph 6) 1m - 5:08(5:08/m) 123/137bpm 32cal 42/71rpm 11.68/16.22mph 7) 0.47m - 2:36(5:34/m) 123/135bpm 16cal 44/68rpm 10.79/16.37mph Add a comment 7.5m, 35:20 Cycling - Commuting Split Summary === 1) 1m - 4:40(4:40/m) 115/135bpm 30cal 44/76rpm 12.84/21.12mph 2) 1m - 4:57(4:57/m) 130/136bpm 43cal 51/68rpm 12.11/17.22mph 3) 1m - 4:30(4:30/m) 128/135bpm 36cal 53/67rpm 13.32/15.99mph 4) 1m - 4:31(4:32/m) 131/136bpm 37cal 56/69rpm 13.26/16.2mph 5) 1m - 4:31(4:31/m) 136/140bpm 41cal 58/68rpm 13.28/16.33mph 6) 1m - 4:17(4:17/m) 133/137bpm 35cal 50/75rpm 14.02/17.4mph 7) 1m - 4:40(4:40/m) 134/137bpm 39cal 56/65rpm 12.86/15.3mph 8) 0.5m - 3:13(6:25/m) 130/141bpm 23cal 32/64rpm 9.35/13.62mph Add a comment 0m, 1:03:09 Cross-Training - Yoga Split Summary === 1) 0m - 1:03:09(/m) 78/96bpm 144cal Add a comment 0.8m, 4:48 Cycling - Commuting Split Summary === 1) 0.8m - 4:48(6:00/m) 103/117bpm 23cal 28/64rpm 10/16.51mph Add a comment
Wed 2nd Aug Aug 2	Thu 3rd Aug Aug 3	Fri 4th Aug Aug 4	Sat 5th Aug Aug 5	Sun 6th Aug Aug 6	Mon 7th Aug Aug 7	Tue 8th Aug Aug 8
0m, 1:02:29 Cross-Training - General Split Summary === 1) 0m - 1:02:29(/m) 118/155bpm 358cal Add a comment	3.2m, 30:20 Running - General Split Summary === 1) 1m - 9:52(9:52/m) 147/158bpm 102cal 6.08/7.06mph 2) 1m - 9:34(9:34/m) 154/158bpm 104cal 6.27/7.43mph 3) 1m - 9:29(9:29/m) 158/161bpm 105cal 6.33/7.4mph 4) 0.15m - 1:25(9:23/m) 161/162bpm 16cal 6.4/7.19mph Add a comment 0m, 15:04 Cross-Training - Stretching Split Summary === 1) 0m - 15:04(/m) 102/117bpm 71cal Add a comment	0m, 33:00 Cross-Training - Stretching Add a comment	-	0m, 1:06:11 Cross-Training - General Split Summary === 1) 0m - 1:06:11(/m) 78/99bpm 132cal Add a comment 0m, 15:09 Cross-Training - General Split Summary === 1) 0m - 15:09(/m) 104/113bpm 79cal Add a comment 8.1m, 1:20:43 Running - General Split Summary === 1) 1m - 10:19(10:19/m) 142/156bpm 89cal 5.82/8.35mph 2) 1m - 9:57(9:57/m) 152/154bpm 107cal 6.03/7.29mph 3) 1m - 10:13(10:13/m) 152/157bpm 109cal 5.87/7.45mph 4) 1m - 10:09(10:09/m) 153/156bpm 109cal 5.91/7.13mph 5) 1m - 10:12(10:12/m) 154/156bpm 109cal 5.88/8.39mph 6) 1m - 9:46(9:46/m) 154/159bpm 102cal 6.15/9.44mph 7) 1m - 9:51(9:51/m) 153/155bpm 100cal 6.09/9.27mph 8) 1m - 9:22(9:22/m) 158/162bpm 102cal 6.4/7.26mph 9) 0.1m - 54(8:39/m) 162/163bpm 10cal 6.94/7.38mph Add a comment	-	-
Wed 9th Aug Aug 9	Thu 10th Aug Aug 10	Fri 11th Aug Aug 11	Sat 12th Aug Aug 12	Sun 13th Aug Aug 13	Mon 14th Aug Aug 14	Tue 15th Aug Aug 15
6.4m, 28:54 Cycling - General Split Summary === 1) 1m - 4:33(4:33/m) 115/124bpm 29cal 51/69rpm 13.2/16.42mph 2) 1m - 4:04(4:04/m) 129/136bpm 33cal 59/66rpm 14.75/17.38mph 3) 1m - 3:45(3:45/m) 129/136bpm 32cal 59/68rpm 16.01/18.57mph 4) 1m - 4:15(4:15/m) 123/130bpm 30cal 58/75rpm 14.14/16.24mph 5) 1m - 4:09(4:09/m) 128/131bpm 33cal 63/70rpm 14.45/16.35mph 6) 1m - 5:07(5:07/m) 121/131bpm 31cal 43/71rpm 11.73/15.77mph 7) 0.44m - 3:01(6:55/m) 116/128bpm 17cal 38/65rpm 8.68/13.15mph Add a comment 7.4m, 37:34 Cycling - General Split Summary === 1) 1m - 5:06(5:06/m) 102/120bpm 24cal 41/74rpm 11.78/21mph 2) 1m - 5:26(5:26/m) 118/126bpm 39cal 40/68rpm 11.05/15.68mph 3) 1m - 5:15(5:15/m) 118/126bpm 36cal 51/63rpm 11.42/14.67mph 4) 1m - 5:12(5:12/m) 123/129bpm 38cal 52/68rpm 11.55/14.54mph 5) 1m - 5:05(5:05/m) 122/125bpm 37cal 55/66rpm 11.79/13.62mph 6) 1m - 4:14(4:14/m) 122/128bpm 28cal 55/67rpm 14.16/16.53mph 7) 1m - 4:52(4:52/m) 122/127bpm 32cal 52/64rpm 12.34/16.44mph 8) 0.4m - 2:25(6:05/m) 111/120bpm 11cal 30/60rpm 9.87/14.56mph Add a comment	-	6.4m, 27:12 Cycling - General Split Summary === 1) 1m - 4:15(4:15/m) 117/127bpm 30cal 53/71rpm 14.1/16.8mph 2) 1m - 4:08(4:08/m) 134/142bpm 38cal 60/67rpm 14.5/16.98mph 3) 1m - 3:38(3:38/m) 139/143bpm 36cal 61/69rpm 16.51/18.59mph 4) 1m - 4:14(4:14/m) 126/136bpm 32cal 57/66rpm 14.18/17.83mph 5) 1m - 4:13(4:13/m) 134/140bpm 37cal 55/69rpm 14.22/16.67mph 6) 1m - 4:33(4:33/m) 134/142bpm 38cal 52/75rpm 13.17/20.87mph 7) 0.39m - 2:10(5:31/m) 126/142bpm 15cal 41/67rpm 10.88/15.01mph Add a comment 7.4m, 38:46 Cycling - General Split Summary === 1) 1m - 5:30(5:30/m) 105/120bpm 29cal 40/75rpm 10.91/19.8mph 2) 1m - 5:35(5:35/m) 120/127bpm 42cal 43/65rpm 10.75/15.97mph 3) 1m - 5:07(5:07/m) 116/122bpm 32cal 46/67rpm 11.72/15.73mph 4) 1m - 5:06(5:06/m) 122/128bpm 36cal 51/68rpm 11.76/14.41mph 5) 1m - 5:05(5:05/m) 122/126bpm 35cal 54/65rpm 11.81/13.6mph 6) 1m - 4:38(4:38/m) 121/126bpm 30cal 52/74rpm 12.94/16.67mph 7) 1m - 5:34(5:34/m) 123/127bpm 37cal 54/66rpm 10.78/14.16mph 8) 0.39m - 2:11(5:36/m) 111/122bpm 9cal 31/62rpm 10.72/13.47mph Add a comment	-	8.1m, 1:23:27 Running - General Split Summary === 1) 1m - 10:14(10:14/m) 148/159bpm 108cal 5.86/6.83mph 2) 1m - 10:10(10:10/m) 153/164bpm 111cal 5.9/7.59mph 3) 1m - 11:16(11:16/m) 154/160bpm 123cal 5.33/6.72mph 4) 1m - 11:16(11:16/m) 157/162bpm 124cal 5.33/6.62mph 5) 1m - 9:36(9:36/m) 141/160bpm 76cal 6.25/6.87mph 6) 1m - 9:43(9:43/m) 142/149bpm 76cal 6.18/6.66mph 7) 1m - 10:15(10:15/m) 153/161bpm 107cal 5.85/6.96mph 8) 1m - 9:53(9:53/m) 151/156bpm 98cal 6.07/6.93mph 9) 0.1m - 1:02(9:57/m) 152/153bpm 10cal 6.03/6.36mph Add a comment	-	-
Wed 16th Aug Aug 16	Thu 17th Aug Aug 17	Fri 18th Aug Aug 18	Sat 19th Aug Aug 19	Sun 20th Aug Aug 20	Mon 21st Aug Aug 21	Tue 22nd Aug Aug 22
-	3.2m, 29:04 Running - General Split Summary === 1) 1m - 9:22(9:22/m) 151/160bpm 99cal 6.41/7.63mph 2) 1m - 9:11(9:11/m) 158/161bpm 102cal 6.54/7.31mph 3) 1m - 9:12(9:12/m) 161/162bpm 104cal 6.52/7.29mph 4) 0.15m - 1:20(8:51/m) 163/165bpm 15cal 6.78/7.46mph Add a comment 0m, 15:42 Cross-Training - General Split Summary === 1) 0m - 15:42(/m) 104/114bpm 84cal Add a comment	-	-	-	0.1m, 37 Cross-Training - General Split Summary === 1) 0.06m - 37(11:03/m) 5cal 5.43/7.14mph Add a comment 6.1m, 1:09:17 Running - General Split Summary === 1) 1m - 11:37(11:37/m) 114cal 5.17/7.76mph 2) 1m - 14:40(14:40/m) 96cal 4.09/5.85mph 3) 1m - 12:06(12:06/m) 109cal 4.96/6.93mph 4) 1m - 10:45(10:45/m) 115cal 5.58/7.4mph 5) 1m - 10:30(10:30/m) 114cal 5.71/7.03mph 6) 1m - 9:05(9:05/m) 114cal 6.61/9.94mph 7) 0.06m - 35(10:09/m) 8cal 5.91/10.12mph Add a comment	-

2016	Date	Result	WAVA
Kingsbury Water parkrun	8 Oct	28:58	54.34%
Vodafone Big Bold Challenge 2016	4 Oct	15:00 / 3:00:00 / 1:11:00	0.00%
Kyles 10 Miles 2016	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 2015	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 2014	25 Sep	/ 7:00:00 /2:12:15	0.00%
Kilmacolm Half Marathon	14 Sep	2:04:18	55.45%
Kyles 10 Miles 2014	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 2013	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

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