K5 Gus

Last on at 10pm, 16th Nov 2025

M60 Perthshire

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Lochtayside Runners

About Me
Did a fair bit of running in my early 20s ( 3:00:50 Mara and 1:21:18 Half ), then gave up for over 20 years, apart from a bit now and again to get fit for walking and skiing holidays. Got back into it a few years ago and loving it again, why did I stop ?? Show More...

Recent Blogs
My First 12 Hour Ultra	May 2023
Marathon de Ben Nevis - Podium !!!!	Sep 2018
Escaping the City, Off to Live in the Country	Jun 2015
Good Start, Crap Finish	Jan 2015

My parkrun
No parkrun selected

Recent Training
16th Nov	General	9.1mi	1:16:25
15th Nov	Long Run	19.6mi	3:06:25
13th Nov	Warm Up	0.9mi	9:16
13th Nov	Hill Work	2.6mi	24:13
13th Nov	Warm Down	1.3mi	11:13

Planned Races
Shale Trail 50k	7th Dec
D33 Ultra	14th Mar
Devil o' the Highlands	25th Apr

12 Month Benchmarks	Run	Bike
Mile	5:52	2:08
5k	20:00	8:03
5mi	36:18	13:28
10k	47:10	17:28
10mi	1:27:40	30:06
Half	1:54:59	50:32
20mi	2:59:27	1:26:37

Recent Pictures	Show more

2025 Targets	Set your targets
Run 1500

Recent Threads
Electric car anyone?
The vaporfly thread
Garmin
D33 Ultra - Great Race!
The Retirement Thread
The Sub 3:15 Marathon Thread

Followers (9)

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Best Times
Best WAVA

Dist	Races	1985	1986	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2025	PB	WB
1mi	4				5:37 75.95	5:32 77.78	5:39 77.56	6:01 72.83										5:32 5:32/mi	77.78
2mi	2				12:25 73.01		12:18 74.33											12:18 6:09/mi	74.33
4km	2					16:38 69.04						32:50 36.48						16:38 6:42/mi	69.04
5km	22			19:36 72.78	18:52 76.20	18:45 76.67	18:56 77.14	19:19 75.61	18:53 77.97	18:56 79.04	19:41 76.65	19:15 79.03		19:16 80.29			20:40 76.80	18:45 6:02/mi	80.29
3.3mi	1								51:29 30.90									51:29 15:22/mi	30.90
4mi	4					24:20 76.45	24:10 77.60		24:34 77.59		24:10 80.19							24:10 6:02/mi	80.19
7km	2									37:31 55.86								37:31 8:38/mi	55.86
7.8km	1								48:18 48.08									48:18 9:58/mi	48.08
8km	5									41:02 59.07								41:02 8:15/mi	59.07
5mi	4					32:00 73.16		31:26 75.72	31:42 75.71									31:26 6:17/mi	75.72
5.4mi	3								36:26 71.28									36:26 6:45/mi	71.28
9km	5				48:37 53.56	39:34 66.35												39:34 7:05/mi	66.35
5.7mi	1										40:35 69.39							40:35 7:07/mi	69.39
9.5km	3									40:02 72.27								40:02 6:47/mi	72.27
6mi	4					38:54 72.49				38:23 75.98								38:23 6:24/mi	75.98
10km	26				41:51 69.24	39:13 75.12	38:48 76.57	40:38 73.74	39:56 75.03	39:24 77.36	39:34 77.65	38:50 79.18	40:40 76.28			42:11 76.22		38:48 6:15/mi	79.18
12km	2				57:21 61.11	51:35 68.51												51:35 6:55/mi	68.51
10mi	7				1:10:38 67.29	1:04:39 74.78	1:10:35 69.09	1:07:49 71.91		1:10:13 70.67								1:04:39 6:28/mi	74.78
13.1mi	23		1:21:18 70.69		1:29:22 71.33	1:27:51 72.56	1:26:00 74.77	1:25:27 75.91	1:28:03 74.33	1:35:54 69.47	1:27:00 76.57	1:28:24 76.05	1:27:25 77.61					1:21:18 6:12/mi	77.61
15.5mi	3									2:00:11 65.16	2:01:34 65.00			2:03:17 65.90				2:00:11 7:45/mi	65.90
20mi	1						2:19:49 71.30											2:19:49 6:59/mi	71.30
26.2mi	10	3:00:50 67.17		4:04:00 53.62	3:25:28 64.25	3:12:08 68.71	3:03:18 72.68		3:12:42 70.45	3:12:52 71.67						3:22:22 71.68		3:00:50 6:54/mi	72.68
26.6mi	3					4:45:49 47.02		4:49:39 47.25			5:07:27 45.77							4:45:49 10:45/mi	47.25
28mi	1				4:44:10 49.79													4:44:10 10:09/mi	49.79
30mi	1									5:38:28 47.40								5:38:28 11:17/mi	47.40
50km	1														4:18:42 68.40			4:18:42 8:20/mi	68.40
33mi	7							5:21:11 55.86		4:36:15 66.17	4:25:56 69.39	5:25:13 57.29		4:31:07 70.06	4:22:10 73.17			4:22:10 7:57/mi	73.17
35mi	1													4:56:03 69.31				4:56:03 8:28/mi	69.31
40mi	1										6:05:29 64.67							6:05:29 9:08/mi	64.67
43mi	3										7:40:44 56.12				7:27:29 60.06	7:13:45 62.58		7:13:45 10:05/mi	62.58
56mi	1															8:57:36 70.45		8:57:36 9:36/mi	70.45

Date	Planned Races			Distance
25 Apr	Devil o' the Highlands Confirmed			43mi
14 Mar	D33 Ultra Confirmed			33mi
7 Dec	Shale Trail 50k Confirmed			50km
2025		Result	WAVA	Distance
8 Nov	FeldyRoo Fitness Trail parkrun	21:47	73.50	5km
19 Jul	Gullane 8 Hour Challenge	22mi 4:00:00		8hr
5 Jul	F’Laps	31mi		24hr
12 Apr	Perth parkrun SB	20:40	76.80	5km
2023		Result	WAVA	Distance
11 Nov	Dava Way 50km			50km
7 Oct	Glasgow to Edinburgh Ultra PB	8:57:36	70.45	56mi
26 Aug	Killin 10km SB	42:11	76.22	10km
12 Aug	Devil o' the Highlands PB	7:13:45	62.58	43mi
6 May	Formartine & Buchan Railway 12 Hour Ultra	67mi		12hr
16 Apr	Manchester Marathon SB	3:22:22	71.68	26.2mi
19 Mar	Jack Crawford Memorial	42:16	75.38	10km
2022		Result	WAVA	Distance
11 Dec	Shale Trail 50k PB	4:18:42	68.40	50km
5 Nov	Glen Ogle 33 Ultra PB	4:22:10	73.17	33mi
6 Aug	Devil o' the Highlands SB	7:27:29	60.06	43mi
12 Mar	D33 Ultra	5:01:15	63.05	33mi
2021		Result	WAVA	Distance
20 Nov	Strathclyde parkrun SB	19:16	80.29	5km
6 Nov	Glen Ogle 33 Ultra SB	4:31:07	70.06	33mi
28 Aug	The Speyside Way Ultras, 36m PB	4:56:03	69.31	35mi
6 Jun	Glen Lyon Trail Race SB	2:03:17	65.90	15.5mi
2020		Result	WAVA	Distance
14 Mar	D33 Ultra			33mi
16 Feb	Kinloss to Lossiemouth Half Marathon SB	1:27:25	77.61	13.1mi
25 Jan	Buchlyvie 10K SB	40:40	76.28	10km
18 Jan	Tyndrum24 - 6 hour	35mi		6hr
2019		Result	WAVA	Distance
21 Dec	Strathclyde parkrun SB	19:15	79.03	5km
2 Nov	Glen Ogle 33 Ultra SB	5:25:13	57.29	33mi
15 Jun	Perth parkrun	19:42	76.59	5km
13 Jun	Kirkintilloch 10k SB	38:50	79.18	10km
17 Feb	Kinloss to Lossiemouth Half Marathon SB	1:28:24	76.05	13.1mi
6 Feb	Trossachs Night Trail Series, Race 3, Aberfoyle	48:39	63.20	10km
1 Jan	Aonach Mor Uphill Race SB	32:50	36.48	4km
2018		Result	WAVA	Distance
29 Dec	Tillicoultry 10k	39:38	77.58	10km
12 Dec	Trossachs Night Trail Series, Run 2, Callander. PB	40:35	69.39	5.7mi
3 Nov	Glen Ogle 33 Ultra SB	4:25:56	69.39	33mi
6 Oct	Meall nan Tarmachan Hill Race	1:09:18	42.11	9.5km
29 Sep	Perth parkrun SB	19:41	76.65	5km
22 Sep	Marathon de Ben Nevis PB	6:05:29	64.67	40mi
9 Sep	City of Stirling 10k	39:36	77.65	10km
25 Aug	Killin 10km	40:13	76.46	10km
4 Aug	Devil o' the Highlands SB	7:40:44	56.12	43mi
24 Jun	Lairig Ghru Race SB	5:07:27	45.77	26.6mi
19 May	Goatfell Hill Race	1:50:06	43.75	15.5km
6 May	Glen Lyon Trail Race SB	2:01:34	65.00	15.5mi
18 Feb	Kinloss to Lossiemouth Half Marathon SB	1:27:00	76.57	13.1mi
27 Jan	Buchlyvie 10K SB	39:34	77.04	10km
1 Jan	Portobello Promathon SB	24:10	80.19	4mi
2017		Result	WAVA	Distance
9 Dec	East District XC Champs - Livingston PB	40:02	72.27	9.5km
3 Dec	7R Half Marathon	1:36:36	68.96	13.1mi
25 Nov	East District XC League Race 2 - Alloa	41:53	57.87	8km
4 Nov	Glen Ogle 33 Ultra SB	4:36:15	66.17	33mi
21 Oct	East District XC League Race 1 - Stirling PB	41:02	59.07	8km
15 Oct	Rannoch Marathon SB	3:12:52	71.67	26.2mi
7 Oct	Meall nan Tarmachan Hill Race	1:08:54	41.99	9.5km
16 Sep	Perth parkrun SB	18:56	79.04	5km
10 Sep	City of Stirling 10k SB	39:24	77.36	10km
26 Aug	Killin 10km	41:11	74.01	10km
19 Aug	Nairn Half Marathon SB	1:35:54	69.47	13.1mi
22 Jul	Taynuilt Highland Games Hill Race	1:09:32	43.84	10km
1 Jul	Ben Ledi Hill Race	1:10:24	42.93	10km
10 Jun	Lochalsh Dirty 30 PB	5:38:28	47.40	30mi
22 May	Rigg Race PB	38:23	75.98	6mi
7 May	Glen Lyon Trail Race PB	2:00:11	65.16	15.5mi
12 Apr	Newtyle Hill Race	38:17	54.74	7km
2 Apr	Tay Ten SB	1:10:13	70.67	10mi
25 Mar	Birnam Hill Race	41:29	47.54	6.6km
11 Mar	Ben Gullipen Hill Race	1:05:02	63.60	13.5km
18 Feb	Aberfoyle Trail Race PB	37:31	55.86	7km
2016		Result	WAVA	Distance
25 Sep	Berlin Marathon	3:14:22	70.45	26.2mi
3 Aug	Killin Highland Games ( Sron a'Chlachain )	30:48	33.66	2.2mi
30 Jul	Perth parkrun	19:42	75.34	5km
29 Jun	The Law Breaker Hill Race PB	51:29	30.90	3.35mi
16 Jun	Kirkintilloch 10k SB	39:56	75.03	10km
19 May	Kinnoull Hill Race	32:55	57.57	6.4km
14 May	Perth parkrun	19:03	77.29	5km
11 May	Dumyat Hill Race PB	48:18	48.08	7.8km
6 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	18:53	77.97	5km
10 Apr	Greater Manchester Marathon SB	3:12:42	70.41	26.2mi
20 Mar	Alloa Half Marathon SB	1:28:03	74.33	13.1mi
12 Mar	Cupar 5 SB	31:42	75.71	5mi
21 Feb	Kinloss to Lossiemouth Half Marathon	1:30:24	72.39	13.1mi
27 Jan	Trossachs Night Trail Series - Race 2 Callander PB	36:26	71.28	5.4mi
1 Jan	Portobello Promathon SB	24:34	77.59	4mi
2015		Result	WAVA	Distance
21 Nov	East District XC League Race 2 (Alloa)	41:38	57.24	8km
7 Nov	Glen Ogle 33 Ultra SB	5:21:11	55.86	33mi
26 Sep	Trossachs 10k	42:14	70.95	10km
19 Sep	Beinn Resipol Hill Race	1:45:16	33.67	7.3mi
5 Sep	Highland Perthshire Half marathon	1:28:48	73.70	13.1mi
29 Aug	Killin 10km SB	40:38	73.74	10km
28 Jun	Lairig Ghru Race SB	4:49:39	47.25	26.6mi
20 May	Self Transcendence Meadows 1 Mile SB	6:01	72.83	1mi
11 Apr	Edinburgh parkrun	19:20	75.55	5km
5 Apr	Tay Ten SB	1:07:49	71.91	10mi
21 Mar	Edinburgh parkrun SB	19:19	75.61	5km
15 Mar	Alloa Half Marathon SB	1:25:27	75.91	13.1mi
28 Feb	Cupar 5 PB	31:26	75.72	5mi
14 Feb	Falkirk parkrun	20:41	70.62	5km
1 Feb	Forfar Multi-Terrain Half Marathon	1:35:40	65.04	12.6mi
2014		Result	WAVA	Distance
29 Nov	Edinburgh parkrun SB	18:56	77.14	5km
27 Nov	Harmeny Monthly Mile SB	5:39	77.56	1mi
22 Nov	East District XC League Race 2 (Alloa)	39:38	59.63	8km
15 Nov	Braid Hills Cross Country	43:43	65.59	6mi
8 Nov	Glen Clova Half Marathon	1:28:51	73.01	13.1mi
2 Nov	Strathaven Run With The Wind 10km PB	38:48	76.57	10km
4 Oct	Dunbar 10 Mile Race SB	1:10:35	69.09	10mi
21 Sep	East Neuk 10K	40:08	74.03	10km
13 Jul	Crieff 10k	45:46	64.37	10km
9 Jul	Self Transcendence Meadows 2 miles PB	12:18	74.33	2mi
25 May	Edinburgh Half Marathon	1:32:08	69.79	13.1mi
3 May	Edinburgh to North Berwick 20 mile PB	2:19:49	71.30	20mi
6 Apr	Greater Manchester Marathon SB	3:03:18	72.68	26.2mi
29 Mar	Edinburgh parkrun	19:12	75.47	5km
9 Mar	Inverness Half Marathon SB	1:26:00	74.77	13.1mi
1 Jan	Portobello Promathon - 4 mile Road Race PB	24:10	77.60	4mi
2013		Result	WAVA	Distance
7 Dec	East District XC Championships (Dundee)	42:06	62.87	9km
1 Dec	7R Balerno	1:36:47	66.44	13.1mi
23 Nov	East District XC League Race 2 (Alloa)	38:26	60.99	8km
17 Nov	Brampton to Carlisle 10 PB	1:04:39	74.78	10mi
9 Nov	Glen Clova Half Marathon	1:28:54	72.33	13.1mi
3 Nov	Strathaven Run With The Wind 10km SB	39:13	75.12	10km
26 Oct	National XC Relays, Cumbernauld PB	16:38	69.04	4km
19 Oct	East District XC League Race 1 - Stirling	39:09	67.61	9km
5 Oct	Dunbar 10 Mile Race	1:15:03	64.42	10mi
7 Jul	Crieff 10k	44:24	65.80	10km
30 Jun	Lairig Ghru Race PB	4:45:49	47.02	26.6mi
21 Jun	Black Rock '5' Race	31:06	75.28	5mi
19 Jun	Red Moss Revolution	46:37	56.31	9km
16 Jun	Seven Hills of Edinburgh	2:22:30	47.85	14mi
12 Jun	Self Transcendence Meadows 5K	19:07	75.20	5km
29 May	Self Transcendence Meadows 1 Mile PB	5:32	77.78	1mi
27 May	Rigg Race SB	38:54	72.49	6mi
14 May	Holywood Stroll SB	32:00	73.16	5mi
1 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion PB	18:45	76.67	5km
14 Apr	Lochaber Marathon SB	3:12:08	68.71	26.2mi
24 Mar	Grangemouth Round the Houses 10k	39:39	73.69	10km
17 Mar	Inverness Half Marathon SB	1:27:51	72.56	13.1mi
3 Mar	Lasswade 10 Mile Road Race	1:05:29	73.20	10mi
23 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	51:35	68.51	12km
16 Feb	Carnethy 5	1:14:15	37.98	6mi
9 Feb	Edinburgh parkrun	18:52	76.20	5km
12 Jan	East District XC League Race 3 (Broxburn) PB	39:34	66.35	9km
1 Jan	Portobello Promathon - 4 mile Road Race SB	24:20	76.45	4mi
2012		Result	WAVA	Distance
22 Dec	Edinburgh parkrun SB	18:52	76.20	5km
8 Dec	East District XC Championships (Cupar)	44:36	67.53	6.4mi
2 Dec	7R Balerno	1:41:40	62.70	13.1mi
24 Nov	East District XC League Race 2 (Livingston)	40:50	62.03	5.4mi
17 Nov	Edinburgh parkrun	19:09	75.07	5km
10 Nov	Glen Clova Half Marathon SB	1:29:22	71.33	13.1mi
14 Oct	Aviemore Half Marathon	1:29:45	71.03	13.1mi
12 Sep	Self Transcendence Meadows 2 miles SB	12:25	73.01	2mi
2 Sep	Moray Marathon SB	3:25:28	64.25	26.2mi
26 Aug	Water of Leith 10K handicap	43:34	67.06	10km
18 Aug	Haddington half marathon	1:55:21	55.26	13.1mi
29 Jul	Dundee Half Marathon	1:41:10	63.01	13.1mi
8 Jul	Crieff 10k	46:45	61.98	10km
24 Jun	Lairig Ghru Hill Race PB	4:44:10	49.79	28mi
20 Jun	Red Moss Revolution SB	48:37	53.56	9km
10 Jun	Glenrothes Road Running Festival	42:55	67.52	10km
30 May	Self Transcendence Meadows 1 Mile SB	5:37	75.95	1mi
27 May	Edinburgh Half Marathon	1:29:54	70.30	13.1mi
15 Apr	Lochaber Marathon	3:29:54	62.34	26.2mi
7 Apr	Edinburgh parkrun	19:42	72.41	5km
25 Mar	Grangemouth Round the Houses 10k SB	41:51	69.24	10km
18 Mar	Alloa Half Marathon	1:35:43	66.03	13.1mi
4 Mar	Lasswade 10 Mile Road Race SB	1:10:38	67.29	10mi
18 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	57:21	61.11	12km
2011		Result	WAVA	Distance
20 Nov	East District XC League Race 2 (Livingston)	43:57	57.17	5.4mi
19 Nov	Edinburgh Parkrun SB	19:36	72.78	5km
9 Oct	Kielder Marathon SB	4:04:00	53.62	26.2mi
1986		Result	WAVA	Distance
12 Oct	Dundee Half Marathon PB	1:21:18	70.69	13.1mi
1985		Result	WAVA	Distance
28 Apr	Dundee Marathon PB	3:00:50	67.17	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
2025	4	12	3	16	11	0	0	0	7	5	0	0	57
2025	139	106	148	113	158	178	158	126	66	181	116	0	1489
2025	0	0	18	94	36	0	20	16	0	75	0	0	259
2024	96	18	8	11	37	10	47	0	10	78	11	10	335
2024	27	15	74	86	53	6	14	77	10	12	133	193	701
2024	35	68	92	58	131	102	214	111	193	127	10	0	1142
2023	0	0	0	0	5	0	0	0	0	14	39	83	141
2023	195	165	274	221	208	225	271	202	280	163	101	38	2343
2023	0	0	11	0	11	0	8	12	0	57	5	26	129
2022	26	0	6	0	0	21	7	25	0	5	0	9	98
2022	69	227	203	281	147	192	264	88	189	268	171	209	2309
2022	25	6	33	28	0	11	9	34	23	26	15	0	209
2021	0	0	0	2	0	0	0	0	0	25	0	0	27
2021	206	230	168	194	180	168	257	216	219	245	211	185	2478
2021	0	0	0	0	8	0	0	0	0	0	5	0	13
2020	0	0	0	27	17	37	16	0	10	3	10	5	125
2020	234	281	89	38	37	41	64	219	112	91	12	167	1385
2020	0	0	154	211	238	186	130	8	133	50	99	14	1222
2019	0	0	0	0	0	5	12	0	29	14	0	0	60
2019	324	268	59	167	203	96	61	30	27	57	252	224	1768
2019	0	0	106	72	0	78	99	164	247	169	20	0	956
2018	0	12	24	0	0	21	0	0	0	9	0	0	66
2018	310	163	97	137	225	202	174	235	214	282	127	223	2390
2018	0	0	4	0	0	0	0	0	0	0	0	0	4
2018	0	33	26	13	0	48	31	0	0	0	37	0	188
2017	29	0	0	9	6	0	0	0	0	13	0	0	57
2017	19	185	259	215	204	204	209	200	273	201	240	242	2451
2017	118	0	11	25	13	0	0	0	0	30	13	0	211
2016	0	9	0	18	0	0	0	0	12	20	34	20	113
2016	302	219	242	167	170	218	267	191	86	18	2	5	1887
2016	0	0	0	0	14	16	0	12	101	214	74	78	508
2015	0	0	0	0	13	0	0	0	8	20	3	0	44
2015	92	276	279	94	103	175	168	125	150	227	120	236	2045
2015	0	0	0	0	0	0	0	19	72	0	0	0	91
2014	0	0	0	0	0	21	0	0	0	0	0	0	21
2014	268	255	237	184	134	100	150	160	252	128	254	122	2243
2014	0	0	0	0	24	150	0	16	0	0	0	0	191
2013	0	0	0	0	12	0	0	7	0	0	0	0	19
2013	274	223	258	180	135	191	23	64	200	250	207	274	2280
2013	0	0	0	0	34	0	277	364	24	0	0	0	699
2012	94	151	112	147	130	116	119	169	182	156	192	236	1804
2011	0	0	0	0	43	74	46	88	142	71	155	34	652

Tue 21st Oct Oct 21	Wed 22nd Oct Oct 22	Thu 23rd Oct Oct 23	Fri 24th Oct Oct 24	Sat 25th Oct Oct 25	Sun 26th Oct Oct 26	Mon 27th Oct Oct 27
5mi, 43:01 Run - General	11.9mi, 1:45:11 Run - Medium Long Run	6.6mi, 56:04 Run - Intervals	-	28mi, 4:20:52 Bike - Electric Bike	-	-
Tue 28th Oct Oct 28	Wed 29th Oct Oct 29	Thu 30th Oct Oct 30	Fri 31st Oct Oct 31	Sat 1st Nov Nov 1	Sun 2nd Nov Nov 2	Mon 3rd Nov Nov 3
22mi, 3:13:49 Run - Long Run	-	5.9mi, 50:52 Run - General	5.3mi, 47:47 Run - General	8.7mi, 1:15:20 Run - Trail Run	4mi, 36:06 Run - Recovery Run	-
Tue 4th Nov Nov 4	Wed 5th Nov Nov 5	Thu 6th Nov Nov 6	Fri 7th Nov Nov 7	Sat 8th Nov Nov 8	Sun 9th Nov Nov 9	Mon 10th Nov Nov 10
8.7mi, 1:20:29 Run - General	6mi, 51:30 Run - General	3.4mi, 30:02 Run - Warm Down 3.5mi, 25:45 Run - Tempo 1.6mi, 17:26 Run - Warm Up	5.9mi, 52:48 Run - General	11.1mi, 1:40:31 Run - General 3.1mi, 21:47 Run - Race 1mi, 9:39 Run - Warm Up	7mi, 1:01:54 Run - General	-
Tue 11th Nov Nov 11	Wed 12th Nov Nov 12	Thu 13th Nov Nov 13	Fri 14th Nov Nov 14	Sat 15th Nov Nov 15	Sun 16th Nov Nov 16	Mon 17th Nov Nov 17
10mi, 1:26:37 Run - General	-	0.9mi, 9:16 Run - Warm Up 2.6mi, 24:13 Run - Hill Work 1.3mi, 11:13 Run - Warm Down 8.4mi, 1:13:50 Run - General	-	19.6mi, 3:06:25 Run - Long Run	9.1mi, 1:16:25 Run - General	-

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K5 Gus

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