Bonio

F70

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All Races
Mileage
Training
Blog

Races
53
Miles
9023
Miles
11
Miles
780
Miles
7866
WAVA
69.85%
Mile
7:58
5k
25:51
10k
58:52
10M
1:36:00
Half
2:03:09
20M
3:16:09
Mara
4:15:02

About Me
Back to Ultra running with 3 West Highland's under my belt and hopefully more to come. Show More...

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Recent Blogs
Valencia	Feb 2010

My parkrun
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Recent Training
22nd Apr	General	0mi	10:09
22nd Apr	General	3.3mi	1:24:07
21st Apr	General	0.2mi	10:25
21st Apr	General	6mi	3:09:25
20th Apr	General	7mi	3:11:16

12 Month Benchmarks	Run	Bike
Mile	10:05	3:27
5k	35:11	12:16
5mi	57:21	22:04
10k	1:11:19	0
10mi	2:23:01	0

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Buddies (11)

Followers (2)

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Best Times
Best WAVA

Dist	Races	2003	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2019	PB	WB
1mi	1								7:58 65.64							7:58 7:58/mi	65.64
5km	1							25:51 69.85								25:51 8:19/mi	69.85
6mi	2									1:54:21 32.01	1:39:13 37.36					1:39:13 16:32/mi	37.36
10km	1												58:52 67.04			58:52 9:28/mi	67.04
10mi	3							1:36:00 63.71		1:38:49 63.52			1:39:44 65.52			1:36:00 9:36/mi	65.52
13.1mi	14						2:03:09 64.58	2:07:13 63.33	2:07:41 63.93	2:13:00 62.19		2:22:59 59.43	2:15:28 63.60	2:10:55 66.74		2:03:09 9:24/mi	66.74
13.7mi	1								3:28:00 41.18							3:28:00 15:11/mi	41.18
20mi	1						3:16:09 63.55									3:16:09 9:48/mi	63.55
26.2mi	15	4:39:26 54.72	4:15:02 61.51	4:58:04 53.32	4:28:24 60.00	4:17:56 63.28	4:59:43 55.20	4:49:49 57.87	4:32:11 62.49	4:33:07 63.16						4:15:02 9:44/mi	63.28
33mi	3								6:08:58 60.76	5:52:48 64.44						5:52:48 10:41/mi	64.44
36.5mi	2								7:59:19 53.29	7:29:22 57.64						7:29:22 12:19/mi	57.64
38mi	1									9:36:00 47.33						9:36:00 15:09/mi	47.33
41mi	1									8:42:18 57.39						8:42:18 12:44/mi	57.39
43mi	2								11:11:35 46.66	10:36:24 49.94						10:36:24 14:48/mi	49.94
53mi	2									13:16:00 51.77	14:39:00 47.56					13:16:00 15:01/mi	51.77
95mi	1														31:45:00 50.93	31:45:00 20:03/mi	50.93

2019		Result	WAVA	Distance
22 Jun	West Highland Way race PB	31:45:00	50.93	95mi
2017		Result	WAVA	Distance
25 Feb	Glentress Trail Half		0.00	13.1mi
2016		Result	WAVA	Distance
12 Nov	Glen Clova Half Marathon		0.00	13.1mi
29 Oct	Jedburgh Three Peaks Ultramarathon		0.00	38mi
16 Oct	Aviemore Half Marathon		0.00	13.1mi
30 Apr	Highland Fling		0.00	53mi
20 Mar	Alloa Half Marathon SB	2:10:55	66.74	13.1mi
27 Feb	Glentress Trail Marathon		0.00	26.2mi
21 Feb	Devilla Forest 15k		0.00	15km
2015		Result	WAVA	Distance
13 Dec	Melrose 13.1km Christmas Pudding Race		0.00	13.1km
14 Nov	Glen Clova Half Marathon SB	2:15:28	63.60	13.1mi
25 Oct	Jedburgh 10K PB	58:52	67.04	10km
1 Mar	Arbroath Footers Smokies Ladies 10 SB	1:39:44	65.52	10mi
1 Feb	Forfar Multi-Terrain Half Marathon	2:16:34	60.91	12.6mi
2014		Result	WAVA	Distance
8 Nov	Glen Clova Half Marathon SB	2:22:59	59.43	13.1mi
2013		Result	WAVA	Distance
27 Apr	Highland Fling SB	14:39:00	47.56	53mi
16 Feb	Carnethy 5 PB	1:39:13	37.36	6mi
2012		Result	WAVA	Distance
2 Dec	7R Balerno	2:45:00	50.13	13.1mi
10 Nov	Glen Clova Half Marathon SB	2:13:00	62.19	13.1mi
3 Nov	Glen Ogle 33 Ultra	6:11:00	61.28	33mi
28 Oct	Jedburgh Three Peaks Ultramarathon PB	9:36:00	47.33	38mi
30 Sep	Baxters Loch Ness Marathon SB	4:33:07	63.16	26.2mi
15 Sep	River Ayr Way Challenge PB	8:42:18	57.39	41mi
25 Aug	Speyside Way Ultra PB	7:29:22	57.64	36.5mi
4 Aug	Devil o' the Highlands PB	10:36:24	49.94	43mi
10 Jun	The Strathearn Marathon	4:47:00	60.11	26.2mi
28 Apr	Highland Fling PB	13:16:00	51.77	53mi
15 Apr	Rock 'n' Roll Series Edinburgh Half Marathon	2:20:00	59.08	13.1mi
17 Mar	D33 Ultra PB	5:52:48	64.44	33mi
4 Mar	Arbroath Footers Smokies Ladies 10 SB	1:38:49	63.52	10mi
11 Feb	Carnethy 5 SB	1:54:21	32.01	6mi
2011		Result	WAVA	Distance
27 Aug	Speyside Way Utra SB	7:59:19	53.29	36.5mi
6 Aug	Devil o' the Highlands SB	11:11:35	46.66	43mi
22 May	Edinburgh Marathon SB	4:32:11	62.49	26.2mi
30 Apr	Highland Fling Relay - Leg Three - Rowerdennan to Bein Glas Farm PB	3:28:00	41.18	13.7mi
24 Apr	Scottish Fetch Mile PB	7:58	65.64	1mi
10 Apr	Edinburgh Half Marathon SB	2:07:41	63.93	13.1mi
19 Mar	D33 Ultra SB	6:08:58	60.76	33mi
6 Feb	Forfar Multi-Terrain Half Marathon	2:09:17	63.14	13.1mi
26 Jan	Marrakech Marathon	5:08:00	55.23	26.2mi
2010		Result	WAVA	Distance
31 Oct	Jedburgh Half Marathon	2:14:05	60.08	13.1mi
23 May	Edinburgh Marathon	4:52:22	57.37	26.2mi
15 May	Loch Leven Half Marathon SB	2:07:13	63.33	13.1mi
7 Mar	Arbroath Footers Smokies Ladies 10 PB	1:36:00	63.71	10mi
27 Feb	Edinburgh parkrun PB	25:51	69.85	5km
21 Feb	Valencia Marathon SB	4:49:49	57.87	26.2mi
31 Jan	Fetch Pentlands Bimble - Social Run	3:20:36	25.72	8.5mi
2009		Result	WAVA	Distance
14 Nov	Glen Clova Half Marathon	2:08:48	61.75	13.1mi
25 Oct	Jedburgh Half Marathon	2:08:00	62.13	13.1mi
31 May	Edinburgh Marathon SB	4:59:43	55.20	26.2mi
16 May	Loch Leven Half Marathon PB	2:03:09	64.58	13.1mi
10 May	Dunfermline Half Marathon	2:08:43	61.79	13.1mi
2 May	Edinburgh to North Berwick Road Race PB	3:16:09	63.55	20mi
2008		Result	WAVA	Distance
25 May	Edinburgh Marathon SB	4:17:56	63.28	26.2mi
13 Apr	London Marathon	4:27:51	60.94	26.2mi
2007		Result	WAVA	Distance
27 May	Edinburgh Marathon SB	4:28:24	60.00	26.2mi
15 Apr	Paris Marathon	5:12:04	51.60	26.2mi
2006		Result	WAVA	Distance
11 Jun	Edinburgh Marathon SB	4:58:04	53.32	26.2mi
2005		Result	WAVA	Distance
12 Jun	Edinburgh Marathon PB	4:15:02	61.51	26.2mi
17 Apr	London Marathon	4:29:24	58.23	26.2mi
2003		Result	WAVA	Distance
15 Jun	Edinburgh Syntegra Marathon SB	4:39:26	54.72	26.2mi

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	101	110	128	66	0	0	0	0	0	0	0	0	405
2024	0	0	0	0	0	0	0	0	0	0	0	0	0
2023	156	126	156	135	143	98	102	118	91	102	91	90	1408
2023	0	0	0	4	26	41	74	37	43	28	32	13	298
2023	0	0	0	0	0	21	13	0	0	0	0	0	34
2022	290	216	343	231	60	58	93	107	131	130	162	112	1931
2022	0	0	22	0	0	0	0	0	0	0	0	9	31
2022	0	0	0	0	0	0	0	12	13	0	28	0	53
2021	284	191	127	101	186	137	221	213	183	166	179	219	2205
2021	0	0	0	0	0	0	0	0	0	0	0	0	0
2021	0	0	0	0	0	0	0	0	7	0	12	0	19
2020	14	51	10	40	157	191	225	246	104	158	211	233	1639
2020	40	0	0	0	0	0	0	4	0	0	0	0	44
2020	0	0	0	0	24	0	9	0	0	0	0	0	33
2019	0	0	0	0	0	0	0	0	0	0	0	9	9
2019	130	152	205	175	216	162	151	120	1	14	9	24	1358
2018	5	11	23	0	8	0	0	0	0	0	0	0	47
2018	179	119	76	166	158	197	118	120	116	154	118	156	1676
2018	0	0	16	0	0	0	0	0	0	0	0	0	16
2017	3	0	0	9	0	11	8	10	2	1	4	32	80
2017	88	126	105	148	103	131	96	61	118	81	82	121	1260
2017	0	0	21	8	0	16	0	0	5	0	0	0	51
2016	5	6	52	1	10	0	23	4	9	0	0	0	110
2016	0	0.3	0	0	0	0	0	0	0.6	0	2.2	0	3.1
2016	121	77	160	222	221	122	4	49	83	130	86	46	1320
2016	32	17	0	0	0	0	50	32	9	0	0	0	140
2015	0	0	0	5	0	0	0	0	0	8	0	0	13
2015	0	0	0.7	4.3	0.2	0	0.1	0	0	0	0	0	5.4
2015	106	152	10	12	46	34	30	40	94	93	103	103	825
2015	17	0	0	77	66	0	18	49	0	7	0	0	235
2014	0	0	0	0	0	0	0	0	3	5	0	0	7
2014	0	0	0	0	0	7	51	50	7	16	57	64	253
2014	0	0	0	0	0	16	75	0	5	7	56	25	182
2013	0	0	11	0	0	0	0	0	0	0	0	0	11
2013	0	0	1.8	0.8	0	0	0	0	0	0	0	0	2.6
2013	136	94	3	141	9	0	0	0	0	0	0	0	383
2013	0	0	0	16	0	0	0	0	0	0	0	0	16
2012	136	174	135	159	45	118	139	141	126	63	155	183	1574

Thu 28th Mar Mar 28	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
-	3.5mi, 1:12:54 Walk - General 1) 1mi - 19:38(19:38/mi) 121/134rpm 2) 1mi - 22:10(22:10/mi) 114/130rpm 3) 1mi - 21:30(21:30/mi) 113/130rpm 4) 0.46mi - 9:34(20:42/mi) 121/178rpm Add a comment	4.3mi, 2:34:55 Walk - General 1) 1mi - 28:38(28:38/mi) 107/138rpm 2) 1mi - 27:30(27:30/mi) 99/114rpm 3) 1mi - 26:40(26:40/mi) 107/120rpm 4) 1mi - 25:20(25:20/mi) 111/134rpm 5) 0.31mi - 46:46(2:32:10/mi) 101/226rpm Add a comment	3.9mi, 1:57:21 Walk - General 1) 1mi - 35:29(35:29/mi) 99/118rpm 2) 1mi - 31:10(31:10/mi) 96/122rpm 3) 1mi - 28:20(28:20/mi) 103/126rpm 4) 0.9mi - 22:21(24:48/mi) 109/146rpm Add a comment	-	2.5mi, 1:43:01 Walk - General 1) 1mi - 33:50(33:50/mi) 90/126rpm 2) 1mi - 31:40(31:40/mi) 95/120rpm 3) 0.49mi - 37:31(1:15:55/mi) 108/150rpm Add a comment	-
Thu 4th Apr Apr 4	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
3.3mi, 2:11:49 Walk - General 1) 1mi - 28:28(28:28/mi) 111/158rpm 2) 1mi - 30:30(30:30/mi) 98/140rpm 3) 1mi - 37:10(37:10/mi) 108/158rpm 4) 0.28mi - 35:40(2:06:26/mi) 110/174rpm Add a comment	3.7mi, 2:03:41 Walk - General 1) 1mi - 22:38(22:38/mi) 115/134rpm 2) 1mi - 45:11(45:11/mi) 114/208rpm 3) 1mi - 23:59(23:59/mi) 114/170rpm 4) 0.71mi - 31:52(45:09/mi) 103/164rpm Add a comment	-	3mi, 1:43:59 Walk - General 1) 1mi - 34:29(34:29/mi) 106/158rpm 2) 1mi - 27:50(27:50/mi) 94/134rpm 3) 0.95mi - 41:39(44:02/mi) 102/196rpm Add a comment	5.2mi, 2:44:42 Walk - General 1) 1mi - 23:48(23:48/mi) 107/134rpm 2) 1mi - 26:50(26:50/mi) 107/122rpm 3) 1mi - 23:50(23:50/mi) 111/130rpm 4) 1mi - 35:10(35:10/mi) 99/118rpm 5) 1mi - 40:22(40:22/mi) 104/184rpm 6) 0.24mi - 14:40(1:02:24/mi) 83/114rpm Add a comment	-	3.4mi, 1:11:58 Walk - General 1) 1mi - 22:50(22:50/mi) 109/134rpm 2) 1mi - 21:20(21:20/mi) 111/124rpm 3) 1mi - 19:30(19:30/mi) 106/130rpm 4) 0.36mi - 8:17(22:57/mi) 114/198rpm Add a comment
Thu 11th Apr Apr 11	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
3.6mi, 1:58:37 Walk - General 1) 1mi - 37:29(37:29/mi) 108/144rpm 2) 1mi - 25:40(25:40/mi) 101/116rpm 3) 1mi - 24:10(24:10/mi) 106/126rpm 4) 0.64mi - 31:17(49:04/mi) 111/124rpm Add a comment	3.5mi, 1:34:05 Walk - General 1) 1mi - 26:49(26:49/mi) 106/128rpm 2) 1mi - 28:20(28:20/mi) 101/126rpm 3) 1mi - 22:20(22:20/mi) 107/120rpm 4) 0.53mi - 16:35(31:09/mi) 109/160rpm Add a comment 0mi, 7:10 Bike - General Add a comment	2.1mi, 53:55 Walk - General 1) 1mi - 31:38(31:38/mi) 115/130rpm 2) 1mi - 18:40(18:40/mi) 117/128rpm 3) 0.12mi - 3:36(28:55/mi) 120/212rpm Add a comment 0mi, 5:06 Bike - General Add a comment	0mi, 5:09 Bike - General Add a comment	0mi, 15:09 Bike - General Add a comment	0.1mi, 5:05 Bike - General 1) 0.06mi - 5:04(1:22:22/mi) Add a comment 8.5mi, 3:09:53 Walk - General 1) 1mi - 23:38(23:38/mi) 110/128rpm 2) 1mi - 25:40(25:40/mi) 103/124rpm 3) 1mi - 19:40(19:40/mi) 116/132rpm 4) 1mi - 21:50(21:50/mi) 111/138rpm 5) 1mi - 20:40(20:40/mi) 117/134rpm 6) 1mi - 23:10(23:10/mi) 115/142rpm 7) 1mi - 20:30(20:30/mi) 113/132rpm 8) 1mi - 22:50(22:50/mi) 114/166rpm 9) 0.51mi - 11:53(23:07/mi) 109/118rpm Add a comment	1.9mi, 1:43:02 Walk - General 1) 1mi - 1:12:48(1:12:48/mi) 101/164rpm 2) 0.87mi - 30:13(34:39/mi) 102/174rpm Add a comment 0mi, 15:05 Bike - General Add a comment
Thu 18th Apr Apr 18	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
0mi, 5:01 Bike - General Add a comment 6.5mi, 2:28:55 Walk - General 1) 1mi - 24:19(24:19/mi) 100/118rpm 2) 1mi - 23:20(23:20/mi) 105/138rpm 3) 1mi - 19:40(19:40/mi) 116/174rpm 4) 1mi - 22:40(22:40/mi) 111/130rpm 5) 1mi - 24:20(24:20/mi) 112/126rpm 6) 1mi - 22:50(22:50/mi) 117/130rpm 7) 0.48mi - 11:45(24:17/mi) 108/126rpm Add a comment	0.1mi, 12:04 Bike - General 1) 0.09mi - 12:03(2:12:50/mi) Add a comment 2.8mi, 1:21:55 Walk - General 1) 1mi - 29:29(29:29/mi) 101/142rpm 2) 1mi - 28:00(28:00/mi) 97/150rpm 3) 0.77mi - 24:25(31:53/mi) 106/118rpm Add a comment	7mi, 3:11:16 Walk - General 1) 1mi - 25:38(25:38/mi) 110/174rpm 2) 1mi - 19:40(19:40/mi) 112/118rpm 3) 1mi - 51:51(51:51/mi) 108/276rpm 4) 1mi - 24:00(24:00/mi) 113/138rpm 5) 1mi - 20:00(20:00/mi) 103/124rpm 6) 1mi - 23:30(23:30/mi) 116/130rpm 7) 1mi - 26:35(26:36/mi) 99/166rpm Add a comment	0.2mi, 10:25 Bike - General 1) 0.17mi - 10:24(1:01:32/mi) Add a comment 6mi, 3:09:25 Walk - General 1) 1mi - 27:59(27:59/mi) 105/122rpm 2) 1mi - 26:20(26:20/mi) 96/190rpm 3) 1mi - 47:40(47:40/mi) 96/108rpm 4) 1mi - 28:40(28:40/mi) 104/120rpm 5) 1mi - 28:10(28:10/mi) 105/128rpm 6) 1mi - 30:10(30:10/mi) 106/124rpm 7) 0.02mi - 24(16:58/mi) 88/88rpm Add a comment	0mi, 10:09 Bike - General Add a comment 3.3mi, 1:24:07 Walk - General 1) 1mi - 25:09(25:09/mi) 107/130rpm 2) 1mi - 23:10(23:10/mi) 107/122rpm 3) 1mi - 24:51(24:51/mi) 109/120rpm 4) 0.3mi - 10:55(35:56/mi) 108/174rpm Add a comment	-	-

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