Bdoing

M55 Dunbartonshire

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Mileage
Training

Springburn Harriers | Royal Mail Run GMC

Races
37
Miles
12914
Miles
352
Miles
63
WAVA
78.48%
Mile
6:16
5k
19:32
10k
40:59
Half
1:38:27

About Me
Goals for 2024 Look to improve my 3k time. Get back under 20min for a 5k. Sub 40min 10k if possible. PB at a minimum Run 2000 miles for the year Show More...

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My parkrun
Springburn parkrun, Glasgow

Recent Training
18th Apr	Warm Down	0.8mi	6:42
18th Apr	Threshold	3.8mi	33:05
18th Apr	Warm Up	2.3mi	20:24
16th Apr	Warm Down	2.3mi	19:55
16th Apr	Intervals	2.9mi	24:24

Planned Races
Brian Goodwin Memorial 10k	7th Jun
Roon the Toon 10k	9th Jun

12 Month Benchmarks	Run
Mile	6:28
5k	20:39
5mi	33:50
10k	41:57
10mi	1:27:19
Half	2:12:26

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2024 Targets	Set your targets
Run 2000

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Buddies (6)

Followers (4)

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2022	2023	2024	PB	WB
1mi	1			6:16 69.04				6:16 6:16/mi	69.04
3km	3				11:18 78.48			11:18 6:04/mi	78.48
5km	6	20:01 72.41			19:32 77.89			19:32 6:17/mi	77.89
10km	21	41:11 71.54	40:59 72.49		41:37 74.53	44:36 70.17	42:28 74.35	40:59 6:36/mi	74.53
12km	1				50:15 74.90			50:15 6:44/mi	74.90
12.5km	2		57:13 65.76		55:26 70.90			55:26 7:08/mi	70.90
13.1mi	1		1:38:27 66.00					1:38:27 7:31/mi	66.00

Date	Planned Races			Distance
9 Jun	Roon the Toon 10k Confirmed			10km
7 Jun	Brian Goodwin Memorial 10k Confirmed			10km
2024		Result	WAVA	Distance
14 Apr	Grangemouth Round the Houses 10k	42:40	74.00	10km
10 Mar	Jack Crawford 10k SB	42:28	74.35	10km
2023		Result	WAVA	Distance
11 Jun	Roon the Toon 10k	45:23	68.96	10km
2 Jun	Brian Goodwin Memorial 10k SB	44:36	70.17	10km
5 Feb	Lindsays National Masters Cross Country Championships	38:39	68.54	8.5km
21 Jan	West District Cross Country League	32:56	70.15	7500m
2022		Result	WAVA	Distance
29 Jul	3k on the Green PB	11:18	78.48	3km
27 Jul	Kilmaurs Gala 5Km + Kids Races	20:16	75.07	5km
29 Jun	SVHC CLYDEBANK 5K ROAD RACE	19:51	76.65	5km
26 Jun	Port Glasgow 10k	41:46	74.27	10km
17 Jun	Brian Goodwin Memorial 10k SB	41:37	74.53	10km
29 May	Dunblane 12km Road Race PB	50:15	74.90	12km
27 May	3k on the Green	11:31	77.01	3km
11 May	Troon Tortoises 10k	42:03	73.77	10km
7 May	Victoria parkrun, Glasgow PB	19:32	77.89	5km
29 Apr	3k on the Green	11:34	76.67	3km
17 Apr	Grangemouth Round the Houses 10k	41:49	74.18	10km
5 Mar	Allan Scally Memorial Road Relays	19:39	77.43	5km
13 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	55:26	70.90	12.5km
2018		Result	WAVA	Distance
30 Jun	Big Fetch Mile - Glasgow PB	6:16	69.04	1mi
2017		Result	WAVA	Distance
5 Nov	Strathaven Run with the Wind 10k PB	40:59	72.49	10km
11 Jun	Roon the Toon 10k	42:47	69.44	10km
11 May	Dumbarton 10k	43:24	68.46	10km
3 May	Troon Tortoises 10k	41:37	71.39	10km
19 Mar	Alloa Half Marathon PB	1:38:27	66.00	13.1mi
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	57:13	65.76	12.5km
2016		Result	WAVA	Distance
3 Dec	Springburn parkrun, Glasgow SB	20:01	72.41	5km
13 Nov	Jimmy Irvine Bella 10K	41:53	70.34	10km
6 Nov	Strathaven Run with the Wind 10k SB	41:11	71.54	10km
11 Sep	City of Stirling 10k	45:28	64.80	10km
20 Aug	Bute Highland Games 10K	47:15	62.35	10km
17 Jun	Brian Goodwin Memorial 10k		0.00	10km
9 Jun	Giffnock North Running Festival 10k	47:58	61.42	10km
5 Jun	Vale of Leven 10k	44:13	66.63	10km
26 May	Dumbarton 10k	46:33	63.29	10km
19 May	Clydebank 10k	43:25	67.86	10km
12 May	Helensburgh 10k	45:18	65.04	10km
16 Apr	Springburn parkrun, Glasgow	20:50	69.57	5km

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	0	1	9	12	0	0	0	0	0	0	0	0	22
2024	160	124	165	78	0	0	0	0	0	0	0	0	526
2023	0	0	0	3	0	3	0	0	1	0	0	0	6
2023	152	39	115	67	77	96	160	126	98	121	92	79	1222
2022	0	0	0	0	8	7	16	3	0	0	1	0	34
2022	180	110	141	176	159	98	104	135	88	141	93	85	1510
2021	189	143	106	157	199	99	176	153	138	182	147	141	1830
2021	0	0	0	0	0	198	0	0	0	0	0	0	198
2020	161	125	134	177	170	145	146	207	155	189	173	197	1979
2020	0	0	0	0	43	25	0	0	0	0	0	0	67
2019	93	81	108	95	66	87	135	146	99	150	124	136	1320
2018	83	128	152	152	34	113	141	131	114	76	126	79	1329
2017	166	148	133	149	148	128	177	161	165	96	117	102	1692
2017	0	0	0	0	0	0	0	0	0	0	0	6	6
2016	67	120	132	141	106	92	91	92	165	173	146	181	1505
2016	0	0	56	0	0	25	0	0	0	0	0	0	80

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
1.1mi, 11:04 Run - Warm Down 1) 1mi - 10:18(10:18/mi) 121/140bpm [1247b/mi] 110cal 2) 0.07mi - 46(11:03/mi) 119/121bpm [1315b/mi] 10cal Add a comment 3.1mi, 23:05 Run - parkrun 1) 1mi - 7:28(7:28/mi) 138/155bpm [1030b/mi] 109cal 2) 1mi - 7:37(7:37/mi) 141/150bpm [1075b/mi] 109cal 3) 1mi - 7:34(7:34/mi) 143/153bpm [1083b/mi] 107cal 4) 0.07mi - 25(5:45/mi) 153/155bpm [879b/mi] 7cal Add a comment 1.5mi, 15:34 Run - Warm Up 1) 1mi - 10:46(10:46/mi) 108/135bpm [1163b/mi] 123cal 2) 0.46mi - 4:48(10:23/mi) 125/141bpm [1298b/mi] 55cal Add a comment	11.4mi, 1:41:28 Run - Medium Long Run 1) 1mi - 9:57(9:57/mi) 110/138bpm [1094b/mi] 110cal 2) 1mi - 8:56(8:56/mi) 122/133bpm [1090b/mi] 118cal 3) 1mi - 8:49(8:49/mi) 122/129bpm [1075b/mi] 114cal 4) 1mi - 9:10(9:10/mi) 132/143bpm [1209b/mi] 132cal 5) 1mi - 8:34(8:34/mi) 140/151bpm [1200b/mi] 121cal 6) 1mi - 8:30(8:30/mi) 149/155bpm [1267b/mi] 124cal 7) 1mi - 9:19(9:19/mi) 141/162bpm [1314b/mi] 112cal 8) 1mi - 8:22(8:22/mi) 155/165bpm [1297b/mi] 117cal 9) 1mi - 8:42(8:42/mi) 156/165bpm [1358b/mi] 117cal 10) 1mi - 8:57(8:57/mi) 160/166bpm [1432b/mi] 130cal 11) 1mi - 8:36(8:36/mi) 157/169bpm [1351b/mi] 124cal 12) 0.39mi - 3:36(9:11/mi) 137/161bpm [1258b/mi] 46cal Add a comment	-	1.5mi, 15:03 Run - Warm Down 1) 1mi - 9:40(9:40/mi) 136/149bpm [1315b/mi] 120cal 2) 0.54mi - 5:23(9:54/mi) 137/147bpm [1356b/mi] 69cal Add a comment 3mi, 29:18 Run - Intervals 1) 0.24mi - 1:39(6:49/mi) 113/131bpm [771b/mi] 23cal 2) 0.06mi - 1:21(21:34/mi) 114/126bpm [2459b/mi] 12cal 3) 0.24mi - 1:36(6:43/mi) 118/133bpm [792b/mi] 21cal 4) 0.06mi - 1:19(21:19/mi) 123/136bpm [2622b/mi] 11cal 5) 0.24mi - 1:37(6:45/mi) 124/146bpm [838b/mi] 22cal 6) 0.06mi - 1:15(20:49/mi) 127/145bpm [2643b/mi] 14cal 7) 0.24mi - 1:39(6:57/mi) 125/149bpm [869b/mi] 24cal 8) 0.06mi - 1:39(27:03/mi) 124/148bpm [3355b/mi] 14cal 9) 0.24mi - 1:37(6:44/mi) 128/148bpm [861b/mi] 23cal 10) 0.06mi - 1:28(24:02/mi) 140/153bpm [3365b/mi] 19cal 11) 0.24mi - 1:37(6:48/mi) 136/148bpm [924b/mi] 24cal 12) 0.06mi - 1:31(25:47/mi) 140/154bpm [3610b/mi] 19cal 13) 0.24mi - 1:35(6:40/mi) 138/152bpm [921b/mi] 23cal 14) 0.06mi - 1:29(24:41/mi) 136/158bpm [3357b/mi] 17cal 15) 0.24mi - 1:34(6:35/mi) 131/149bpm [862b/mi] 25cal 16) 0.06mi - 1:30(23:32/mi) 132/149bpm [3106b/mi] 15cal 17) 0.24mi - 1:30(6:14/mi) 136/153bpm [849b/mi] 19cal 18) 0.07mi - 1:31(23:11/mi) 131/146bpm [3036b/mi] 16cal 19) 0.24mi - 1:30(6:21/mi) 137/161bpm [871b/mi] 20cal 20) 0.01mi - 20(25:28/mi) 148/152bpm [3768b/mi] 5cal Add a comment 0.7mi, 6:45 Run - Strides 1) 0.67mi - 6:45(10:04/mi) 111/123bpm [1118b/mi] 64cal Add a comment 2.5mi, 22:37 Run - Warm Up 1) 1mi - 8:58(8:58/mi) 126/146bpm [1130b/mi] 120cal 2) 1mi - 8:51(8:51/mi) 142/150bpm [1257b/mi] 119cal 3) 0.52mi - 4:48(9:18/mi) 108/122bpm [1005b/mi] 60cal Add a comment	5mi, 44:07 Run - Treadmill 1) 1mi - 8:38(8:38/mi) 138/151bpm [1192b/mi] 113cal 2) 1mi - 8:42(8:42/mi) 155/162bpm [1348b/mi] 130cal 3) 1mi - 8:52(8:52/mi) 158/167bpm [1400b/mi] 134cal 4) 1mi - 8:40(8:40/mi) 144/159bpm [1249b/mi] 102cal 5) 1mi - 8:33(8:33/mi) 119/126bpm [1017b/mi] 32cal 6) 0.05mi - 23(8:04/mi) 120/120bpm [968b/mi] 2cal Add a comment	0.5mi, 4:33 Run - Warm Down 1) 0.45mi - 4:33(10:09/mi) 117/131bpm [1187b/mi] 53cal Add a comment 3.8mi, 33:29 Run - Intervals 1) 0.75mi - 5:56(7:56/mi) 133/145bpm [1055b/mi] 84cal 2) 0.02mi - 1:02(1:05:28/mi) 133/144bpm [8708b/mi] 13cal 3) 0.75mi - 5:42(7:38/mi) 137/151bpm [1045b/mi] 85cal 4) 0.02mi - 1:08(54:56/mi) 118/130bpm [6483b/mi] 10cal 5) 0.74mi - 5:43(7:41/mi) 129/142bpm [992b/mi] 77cal 6) 0.01mi - 1:01(1:08:52/mi) 117/136bpm [8058b/mi] 8cal 7) 0.74mi - 5:48(7:49/mi) 127/149bpm [992b/mi] 77cal 8) 0.02mi - 1:17(1:07:29/mi) 114/132bpm [7694b/mi] 8cal 9) 0.74mi - 5:53(7:56/mi) 129/142bpm [1024b/mi] 76cal Add a comment 2.1mi, 18:30 Run - Warm Up 1) 1mi - 8:41(8:41/mi) 116/129bpm [1008b/mi] 108cal 2) 1mi - 8:30(8:30/mi) 128/139bpm [1088b/mi] 108cal 3) 0.11mi - 1:19(11:54/mi) 118/123bpm [1405b/mi] 12cal Add a comment	-
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	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
0.2mi, 2:46 Run - Warm Down 1) 0.2mi - 2:46(14:11/mi) 99/112bpm [1404b/mi] 22cal Add a comment 3.1mi, 21:12 Run - parkrun 1) 1mi - 6:59(6:59/mi) 134/151bpm [935b/mi] 104cal 2) 1mi - 7:00(7:00/mi) 154/161bpm [1078b/mi] 108cal 3) 1mi - 6:54(6:54/mi) 160/168bpm [1104b/mi] 113cal 4) 0.06mi - 19(5:39/mi) 153/155bpm [863b/mi] 6cal Add a comment 1.3mi, 11:51 Run - Warm Up 1) 1mi - 8:50(8:50/mi) 120/138bpm [1061b/mi] 120cal 2) 0.31mi - 3:01(9:52/mi) 125/133bpm [1233b/mi] 35cal Add a comment	13mi, 1:58:20 Run - Medium Long Run 1) 1mi - 9:19(9:19/mi) 135/149bpm [1259b/mi] 116cal 2) 1mi - 8:52(8:52/mi) 153/163bpm [1357b/mi] 125cal 3) 1mi - 8:45(8:45/mi) 159/167bpm [1390b/mi] 120cal 4) 1mi - 9:09(9:09/mi) 151/163bpm [1382b/mi] 134cal 5) 1mi - 8:47(8:47/mi) 122/140bpm [1071b/mi] 116cal 6) 1mi - 9:26(9:26/mi) 128/142bpm [1208b/mi] 131cal 7) 1mi - 11:25(11:25/mi) 128/157bpm [1461b/mi] 110cal 8) 1mi - 8:31(8:31/mi) 131/154bpm [1116b/mi] 115cal 9) 1mi - 8:39(8:39/mi) 135/144bpm [1169b/mi] 126cal 10) 1mi - 8:26(8:26/mi) 125/136bpm [1054b/mi] 109cal 11) 1mi - 8:56(8:56/mi) 126/136bpm [1126b/mi] 121cal 12) 1mi - 8:40(8:40/mi) 123/131bpm [1067b/mi] 125cal 13) 1mi - 9:00(9:00/mi) 120/134bpm [1079b/mi] 115cal 14) 0.03mi - 24(12:59/mi) 121/124bpm [1571b/mi] 4cal Add a comment	3.8mi, 1:08:17 Walk - General 1) 1mi - 18:46(18:46/mi) 82/95bpm [1538b/mi] 107cal 54/61rpm 2) 1mi - 17:52(17:52/mi) 92/99bpm [1644b/mi] 108cal 57/64rpm 3) 1mi - 17:51(17:51/mi) 90/97bpm [1607b/mi] 108cal 56/61rpm 4) 0.79mi - 13:49(17:35/mi) 89/99bpm [1566b/mi] 89cal 57/60rpm Add a comment	1.6mi, 15:15 Run - Warm Down 1) 1mi - 9:31(9:31/mi) 138/156bpm [1313b/mi] 122cal 2) 0.59mi - 5:45(9:41/mi) 150/159bpm [1453b/mi] 78cal Add a comment 4mi, 37:52 Run - Intervals 1) 0.38mi - 5:20(14:00/mi) 108/128bpm [1513b/mi] 50cal 2) 0.24mi - 1:37(6:41/mi) 114/136bpm [762b/mi] 18cal 3) 0.06mi - 1:01(17:14/mi) 127/141bpm [2189b/mi] 9cal 4) 0.24mi - 1:36(6:37/mi) 124/139bpm [820b/mi] 23cal 5) 0.06mi - 1:03(18:05/mi) 130/140bpm [2351b/mi] 13cal 6) 0.24mi - 1:34(6:37/mi) 120/134bpm [793b/mi] 21cal 7) 0.06mi - 1:01(17:59/mi) 127/137bpm [2283b/mi] 8cal 8) 0.24mi - 1:33(6:27/mi) 121/135bpm [780b/mi] 21cal 9) 0.05mi - 1:03(19:18/mi) 127/139bpm [2451b/mi] 9cal 10) 0.24mi - 1:34(6:31/mi) 117/135bpm [762b/mi] 21cal 11) 0.1mi - 1:43(17:43/mi) 123/136bpm [2179b/mi] 17cal 12) 0.36mi - 2:28(6:48/mi) 130/144bpm [884b/mi] 34cal 13) 0.09mi - 1:31(16:14/mi) 134/141bpm [2176b/mi] 14cal 14) 0.36mi - 2:28(6:47/mi) 136/150bpm [922b/mi] 40cal 15) 0.1mi - 1:30(15:39/mi) 134/147bpm [2097b/mi] 13cal 16) 0.36mi - 2:28(6:50/mi) 138/152bpm [944b/mi] 41cal 17) 0.01mi - 1:31(3:22:16/mi) 129/150bpm [26093b/mi] 16cal 18) 0.36mi - 2:18(6:20/mi) 131/149bpm [829b/mi] 28cal 19) 0.1mi - 1:46(17:42/mi) 132/147bpm [2336b/mi] 18cal 20) 0.36mi - 2:18(6:22/mi) 135/154bpm [860b/mi] 33cal 21) 0.03mi - 29(18:14/mi) 153/156bpm [2790b/mi] 8cal Add a comment 2.2mi, 19:52 Run - Warm Up 1) 1mi - 9:14(9:14/mi) 129/149bpm [1191b/mi] 126cal 2) 1mi - 8:32(8:32/mi) 151/158bpm [1289b/mi] 124cal 3) 0.22mi - 2:07(9:26/mi) 154/163bpm [1454b/mi] 27cal Add a comment 3mi, 58:57 Walk - General 1) 1mi - 19:28(19:28/mi) 79/92bpm [1538b/mi] 120cal 52/63rpm 2) 1mi - 16:52(16:52/mi) 79/92bpm [1332b/mi] 106cal 60/63rpm 3) 1mi - 22:35(22:35/mi) 87/99bpm [1965b/mi] 120cal 32/76rpm 4) 0mi - 2(9:37/mi) 91/91bpm [875b/mi] Add a comment	5.2mi, 48:47 Run - Easy 1) 1mi - 9:22(9:22/mi) 142/157bpm [1329b/mi] 123cal 2) 1mi - 9:07(9:07/mi) 142/151bpm [1295b/mi] 121cal 3) 1mi - 9:28(9:28/mi) 135/145bpm [1278b/mi] 116cal 4) 1mi - 9:25(9:25/mi) 130/140bpm [1225b/mi] 120cal 5) 1mi - 9:18(9:18/mi) 123/139bpm [1144b/mi] 120cal 6) 0.21mi - 2:07(10:19/mi) 124/128bpm [1279b/mi] 27cal Add a comment	2.4mi, 21:57 Run - Warm Down 1) 1mi - 9:23(9:23/mi) 130/151bpm [1220b/mi] 120cal 2) 1mi - 9:10(9:10/mi) 127/137bpm [1164b/mi] 120cal 3) 0.35mi - 3:24(9:40/mi) 131/141bpm [1265b/mi] 42cal Add a comment 3.7mi, 32:46 Run - Easy 1) 0.75mi - 6:23(8:33/mi) 137/158bpm [1172b/mi] 86cal 2) 0.74mi - 6:34(8:50/mi) 147/157bpm [1300b/mi] 91cal 3) 0.74mi - 6:43(9:01/mi) 122/142bpm [1099b/mi] 80cal 4) 0.75mi - 6:33(8:44/mi) 121/130bpm [1057b/mi] 78cal 5) 0.75mi - 6:35(8:47/mi) 122/134bpm [1072b/mi] 84cal Add a comment 2.2mi, 20:16 Run - Warm Up 1) 1mi - 9:13(9:13/mi) 130/144bpm [1198b/mi] 121cal 2) 1mi - 8:47(8:47/mi) 130/144bpm [1141b/mi] 116cal 3) 0.23mi - 2:16(9:48/mi) 115/125bpm [1127b/mi] 23cal Add a comment 1.4mi, 23:45 Walk - General 1) 1mi - 17:29(17:29/mi) 66/88bpm [1153b/mi] 99cal 58/62rpm 2) 0.35mi - 6:17(17:45/mi) 60/70bpm [1065b/mi] 9cal 57/62rpm Add a comment 2.5mi, 44:53 Walk - General 1) 1mi - 17:27(17:27/mi) 69/91bpm [1204b/mi] 61cal 56/61rpm 2) 1mi - 17:42(17:42/mi) 63/85bpm [1115b/mi] 30cal 55/60rpm 3) 0.47mi - 9:44(20:44/mi) 60/73bpm [1244b/mi] 13cal 46/60rpm Add a comment	1mi, 18:08 Walk - General 1) 1mi - 17:33(17:33/mi) 79/92bpm [1387b/mi] 109cal 56/61rpm 2) 0.02mi - 35(26:13/mi) 71/75bpm [1862b/mi] 3cal 35/59rpm Add a comment 1.1mi, 23:50 Run - Easy 1) 1mi - 17:18(17:18/mi) 82/91bpm [1419b/mi] 109cal 2) 0.09mi - 6:32(1:09:58/mi) 79/87bpm [5527b/mi] 23cal Add a comment
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	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
6.7mi, 1:01:50 Run - Easy 1) 1mi - 9:16(9:16/mi) 118/132bpm [1093b/mi] 116cal 2) 1mi - 9:16(9:16/mi) 119/130bpm [1103b/mi] 111cal 3) 1mi - 9:06(9:06/mi) 115/131bpm [1046b/mi] 112cal 4) 1mi - 9:00(9:00/mi) 114/127bpm [1026b/mi] 111cal 5) 1mi - 9:26(9:26/mi) 126/140bpm [1189b/mi] 122cal 6) 1mi - 8:58(8:58/mi) 138/153bpm [1238b/mi] 121cal 7) 0.7mi - 6:48(9:44/mi) 112/121bpm [1090b/mi] 42cal Add a comment	12.1mi, 1:50:29 Run - Medium Long Run 1) 1mi - 9:14(9:14/mi) 123/136bpm [1136b/mi] 119cal 2) 1mi - 9:51(9:51/mi) 112/131bpm [1104b/mi] 113cal 3) 1mi - 9:19(9:19/mi) 125/138bpm [1165b/mi] 121cal 4) 1mi - 8:55(8:55/mi) 133/143bpm [1187b/mi] 121cal 5) 1mi - 8:54(8:54/mi) 117/121bpm [1041b/mi] 121cal 6) 1mi - 8:57(8:57/mi) 120/126bpm [1073b/mi] 114cal 7) 1mi - 8:52(8:52/mi) 124/130bpm [1100b/mi] 109cal 8) 1mi - 9:02(9:02/mi) 129/135bpm [1164b/mi] 108cal 9) 1mi - 9:07(9:07/mi) 129/135bpm [1177b/mi] 113cal 10) 1mi - 9:11(9:11/mi) 124/131bpm [1139b/mi] 121cal 11) 1mi - 9:00(9:00/mi) 125/134bpm [1125b/mi] 119cal 12) 1mi - 9:18(9:18/mi) 122/132bpm [1135b/mi] 109cal 13) 0.08mi - 48(10:25/mi) 117/120bpm [1218b/mi] 9cal Add a comment	-	2.2mi, 19:55 Run - Warm Down 1) 1mi - 9:03(9:03/mi) 134/147bpm [1213b/mi] 112cal 2) 1mi - 8:49(8:49/mi) 132/144bpm [1164b/mi] 114cal 3) 0.2mi - 2:03(10:02/mi) 124/129bpm [1244b/mi] 24cal Add a comment 3.5mi, 31:39 Run - Intervals 1) 0.25mi - 1:45(6:57/mi) 116/141bpm [806b/mi] 22cal 2) 0.04mi - 1:01(28:33/mi) 127/141bpm [3626b/mi] 10cal 3) 0.25mi - 1:40(6:32/mi) 130/149bpm [849b/mi] 25cal 4) 0.04mi - 1:04(28:00/mi) 129/147bpm [3613b/mi] 12cal 5) 0.25mi - 1:39(6:35/mi) 127/145bpm [835b/mi] 25cal 6) 0.04mi - 1:00(26:37/mi) 134/147bpm [3567b/mi] 12cal 7) 0.25mi - 1:39(6:34/mi) 135/151bpm [886b/mi] 26cal 8) 0.04mi - 1:10(29:46/mi) 134/154bpm [3989b/mi] 11cal 9) 0mi - 1(0/mi) 106/106bpm [INFb/mi] 10) 0.25mi - 1:38(6:36/mi) 132/147bpm [870b/mi] 24cal 11) 0.04mi - 1:03(25:48/mi) 139/148bpm [3586b/mi] 12cal 12) 0.25mi - 1:39(6:29/mi) 134/145bpm [868b/mi] 25cal 13) 0.04mi - 1:08(31:20/mi) 137/145bpm [4294b/mi] 14cal 14) 0.25mi - 1:40(6:38/mi) 140/150bpm [928b/mi] 23cal 15) 0.04mi - 1:00(26:33/mi) 140/148bpm [3717b/mi] 12cal 16) 0.25mi - 1:39(6:37/mi) 137/150bpm [906b/mi] 24cal 17) 0.04mi - 1:03(28:02/mi) 146/161bpm [4094b/mi] 14cal 18) 0.25mi - 1:39(6:31/mi) 136/149bpm [886b/mi] 22cal 19) 0.04mi - 1:00(26:48/mi) 139/152bpm [3726b/mi] 12cal 20) 0.25mi - 1:38(6:33/mi) 137/153bpm [897b/mi] 22cal 21) 0.04mi - 1:00(27:52/mi) 134/142bpm [3735b/mi] 10cal 22) 0.25mi - 1:41(6:41/mi) 133/148bpm [888b/mi] 23cal 23) 0.04mi - 1:00(27:21/mi) 138/147bpm [3774b/mi] 12cal 24) 0.25mi - 1:39(6:31/mi) 139/151bpm [906b/mi] 23cal 25) 0.02mi - 15(15:05/mi) 150/151bpm [2264b/mi] 4cal Add a comment 2.2mi, 20:18 Run - Warm Up 1) 1mi - 8:54(8:54/mi) 134/151bpm [1192b/mi] 120cal 2) 1mi - 9:24(9:24/mi) 128/133bpm [1203b/mi] 117cal 3) 0.21mi - 2:00(9:39/mi) 125/133bpm [1207b/mi] 22cal Add a comment	-	6mi, 54:48 Run - Easy 1) 1mi - 9:16(9:16/mi) 133/154bpm [1232b/mi] 117cal 2) 1mi - 8:44(8:44/mi) 152/161bpm [1327b/mi] 121cal 3) 1mi - 8:53(8:53/mi) 125/143bpm [1110b/mi] 113cal 4) 1mi - 8:46(8:46/mi) 131/140bpm [1147b/mi] 110cal 5) 1mi - 8:34(8:34/mi) 136/139bpm [1166b/mi] 108cal 6) 1mi - 10:09(10:09/mi) 131/146bpm [1331b/mi] 116cal 7) 0.03mi - 26(16:17/mi) 141/147bpm [2296b/mi] 4cal Add a comment	-
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	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
-	6.3mi, 42:40 Run - Race 1) 1mi - 6:41(6:41/mi) 134/148bpm [896b/mi] 97cal 2) 1mi - 6:50(6:50/mi) 151/157bpm [1032b/mi] 105cal 3) 1mi - 6:58(6:58/mi) 159/161bpm [1108b/mi] 109cal 4) 1mi - 6:56(6:56/mi) 158/162bpm [1095b/mi] 109cal 5) 1mi - 6:37(6:37/mi) 163/170bpm [1078b/mi] 107cal 6) 1mi - 6:46(6:46/mi) 170/173bpm [1151b/mi] 112cal 7) 0.29mi - 1:52(6:26/mi) 173/174bpm [1112b/mi] 32cal Add a comment 2.4mi, 21:21 Run - Warm Up 1) 1mi - 8:21(8:21/mi) 130/152bpm [1085b/mi] 114cal 2) 1mi - 8:41(8:41/mi) 129/152bpm [1120b/mi] 116cal 3) 0.4mi - 4:20(10:42/mi) 127/145bpm [1359b/mi] 48cal Add a comment	-	2.3mi, 19:55 Run - Warm Down 1) 1mi - 8:57(8:57/mi) 150/160bpm [1343b/mi] 118cal 2) 1mi - 8:33(8:33/mi) 154/162bpm [1317b/mi] 123cal 3) 0.28mi - 2:25(8:33/mi) 156/161bpm [1335b/mi] 35cal Add a comment 2.9mi, 24:24 Run - Intervals 1) 0.26mi - 1:43(6:35/mi) 107/131bpm [704b/mi] 24cal 2) 0.04mi - 1:01(26:28/mi) 119/131bpm [3149b/mi] 9cal 3) 0.25mi - 1:40(6:34/mi) 120/134bpm [787b/mi] 23cal 4) 0.04mi - 59(24:34/mi) 125/134bpm [3072b/mi] 9cal 5) 0.26mi - 1:39(6:24/mi) 125/142bpm [799b/mi] 25cal 6) 0.04mi - 1:02(27:27/mi) 129/144bpm [3540b/mi] 10cal 7) 0.26mi - 1:40(6:30/mi) 124/137bpm [806b/mi] 22cal 8) 0.04mi - 1:14(32:03/mi) 125/136bpm [4006b/mi] 11cal 9) 0.52mi - 3:20(6:25/mi) 143/160bpm [917b/mi] 54cal 10) 0.06mi - 1:16(21:54/mi) 144/153bpm [3154b/mi] 14cal 11) 0.26mi - 1:39(6:25/mi) 141/155bpm [905b/mi] 25cal 12) 0.03mi - 1:00(30:42/mi) 149/155bpm [4573b/mi] 12cal 13) 0.25mi - 1:35(6:16/mi) 141/157bpm [885b/mi] 25cal 14) 0.04mi - 1:14(34:09/mi) 142/158bpm [4850b/mi] 13cal 15) 0.52mi - 3:21(6:30/mi) 154/173bpm [1002b/mi] 55cal Add a comment 2.4mi, 21:25 Run - Warm Up 1) 1mi - 8:59(8:59/mi) 134/151bpm [1203b/mi] 130cal 2) 1mi - 9:01(9:01/mi) 150/164bpm [1353b/mi] 128cal 3) 0.35mi - 3:25(9:37/mi) 150/155bpm [1442b/mi] 44cal Add a comment	-	0.8mi, 6:42 Run - Warm Down 1) 0.75mi - 6:42(8:59/mi) 130/147bpm [1168b/mi] 87cal Add a comment 3.8mi, 33:05 Run - Threshold 1) 0.74mi - 5:32(7:26/mi) 132/150bpm [982b/mi] 83cal 2) 0.02mi - 1:33(1:10:48/mi) 121/140bpm [8567b/mi] 16cal 3) 0.74mi - 5:21(7:13/mi) 138/155bpm [997b/mi] 81cal 4) 0.02mi - 1:31(1:14:49/mi) 115/145bpm [8604b/mi] 12cal 5) 0.74mi - 5:18(7:09/mi) 137/157bpm [980b/mi] 80cal 6) 0.02mi - 1:42(1:14:42/mi) 118/149bpm [8815b/mi] 12cal 7) 0.74mi - 5:12(7:01/mi) 147/164bpm [1032b/mi] 77cal 8) 0.02mi - 1:46(1:23:43/mi) 127/155bpm [10632b/mi] 15cal 9) 0.74mi - 5:10(6:56/mi) 149/166bpm [1034b/mi] 76cal Add a comment 2.3mi, 20:24 Run - Warm Up 1) 1mi - 8:49(8:49/mi) 128/146bpm [1129b/mi] 117cal 2) 1mi - 8:32(8:32/mi) 141/155bpm [1203b/mi] 120cal 3) 0.34mi - 3:03(9:04/mi) 125/131bpm [1133b/mi] 40cal Add a comment	-

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