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Nilz
M70 Dunbartonshire

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West End Road Runners

Races
105
Miles
7302
Miles
6
Miles
661
Miles
832
WAVA
55.90%
5k
37:31
5M
48:44
10k
59:42
10M
2:04:08
Half
2:25:32
Mara
5:19:36
50k
8:09:45

About Me
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Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? "The reason we race isn't so much to beat each other,... but to be with each other." Christopher McDougall, Born to Run.

Recent Blogs
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My parkrun
Victoria parkrun, Glasgow Remove This

Recent Training
3rd Oct	General	2.5mi	49:04
2nd Oct	General	3.4mi	34:34
2nd Oct	General	4mi	41:29
1st Oct	Race	13.4mi	2:57:45
30th Sep	General	2.5mi	53:15

Planned Races
Falkirk Half Marathon	19th Nov

12 Month Benchmarks	Run	Bike
Mile	10:33	5:44
5k	34:10	21:12
5mi	59:42	35:57
10k	1:14:18	44:56
10mi	2:02:50	2:24:16
Half	2:45:27	4:24:28

Recent Pictures
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2023 Targets	Set your targets
Run 621

Recent Threads
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Badges Collected	See available badges
+ 193 others

Read Everyone!

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
5km	4	50:03 32.27			37:31 44.22				37:36 45.85		37:31 12:05/mi	45.85
7.5km	1							1:01:42 42.16			1:01:42 13:14/mi	42.16
4.7mi	2							1:02:43 41.84		1:07:39 39.58	1:02:43 13:21/mi	41.84
5mi	3			48:44 55.23	51:50 52.42		1:04:19 43.06				48:44 9:45/mi	55.23
5.3mi	2		54:21 51.60	53:39 52.77							53:39 10:13/mi	52.77
8.6km	1					55:54 52.57					55:54 10:28/mi	52.57
9km	1							1:04:36 48.63			1:04:36 11:33/mi	48.63
10km	42	1:04:00 51.65	59:42 55.90	1:02:41 53.75	1:02:56 54.05	1:01:48 55.58	1:07:28 51.41	1:10:03 50.01	1:09:25 50.97	1:14:45 47.82	59:42 9:36/mi	55.90
12km	1					1:40:24 41.54					1:40:24 13:28/mi	41.54
8.5mi	1								2:12:00 37.44		2:12:00 15:32/mi	37.44
16km	1					2:21:33 40.00					2:21:33 14:14/mi	40.00
10mi	1									2:04:08 47.80	2:04:08 12:25/mi	47.80
13.1mi	30		2:25:32 50.36	2:28:06 49.98	2:29:33 49.99	2:27:38 51.15	2:39:09 47.93	3:03:04 42.10	2:48:27 46.23	2:52:40 45.58	2:25:32 11:07/mi	51.15
13.9mi	1			2:49:42 46.46							2:49:42 12:13/mi	46.46
14mi	1					3:02:05 44.52					3:02:05 13:00/mi	44.52
26.2mi	10			5:38:11 45.89	5:19:36 49.05	5:31:32 47.75			6:17:23 43.27		5:19:36 12:12/mi	49.05
50km	1							8:09:45 40.58			8:09:45 15:46/mi	40.58
33mi	1					7:42:36 45.49					7:42:36 14:01/mi	45.49

Date	Planned Races			Distance
19 Nov	Falkirk Half Marathon Confirmed			13.1mi
2023		Result	WAVA	Distance
1 Oct	Great Scottish Run Half Marathon	2:57:36	44.32	13.1mi
24 Sep	Kippen Trail Race SB	1:07:39	39.58	4.7mi
11 Jun	Run Mhor 84 HM SB	2:52:40	45.58	13.1mi
25 May	Dumbarton 10k	1:15:05	47.60	10km
14 May	Shettleston 10k	1:18:28	45.55	10km
7 May	Thornhill 'Round the Frews'	1:18:28	45.55	10km
4 May	Helensburgh 10k	1:19:07	45.18	10km
30 Apr	Mulberry Bush Montessori Balfron 10k	1:20:25	44.45	10km
19 Mar	Dunbartonshire AAA 10 mile road race PB	2:04:08	47.80	10mi
28 Jan	Buchlyvie 10K	1:15:26	47.38	10km
22 Jan	Nigel Barge Memorial 10k SB	1:14:45	47.82	10km
2022		Result	WAVA	Distance
20 Nov	Falkirk Half Marathon SB	2:48:27	46.23	13.1mi
8 Oct	The Doctor K Cup SB	37:36	45.85	5km
11 Sep	Great North Run	3:09:21	41.13	13.1mi
7 Aug	Mhor Marathon	7:13:03	37.71	26.2mi
12 Jun	Run Mhor 84 HM	2:59:53	43.30	13.1mi
5 Jun	Milngavie Trail Race PB	2:12:00	37.44	8.5mi
29 May	Edinburgh Marathon SB	6:17:23	43.27	26.2mi
12 May	Dumbarton 10k	1:20:30	43.96	10km
5 May	Helensburgh 10k	1:19:13	44.67	10km
1 May	Balfron 10k	1:21:37	43.35	10km
24 Apr	Run Mhor Hidden Glen 10K	1:30:08	39.26	10km
26 Mar	Buchlyvie 10K	1:18:02	45.34	10km
20 Mar	Alloa Half Marathon	2:57:16	43.93	13.1mi
23 Jan	Nigel Barge Memorial 10k SB	1:09:25	50.97	10km
2021		Result	WAVA	Distance
24 Oct	Acorn 'The Dunky' Trail Race PB	1:01:42	42.16	7.5km
26 Sep	Kippen Trail Race PB	1:02:43	41.84	4.7mi
12 Sep	Great North Run SB	3:03:04	42.10	13.1mi
4 Sep	Run The Blades 50k PB	8:09:45	40.58	50km
27 Aug	Bellahouston Harriers 10k SB	1:10:03	50.01	10km
25 Aug	Springburn Harriers Canal Canter PB	1:04:36	48.63	9km
2020		Result	WAVA	Distance
15 Mar	Balloch to Clydebank Half Marathon SB	2:39:09	47.93	13.1mi
8 Mar	Milngavie Winter Trail Race SB	1:04:19	43.06	5mi
23 Feb	Lilliesleaf 10k	1:31:00	38.12	10km
25 Jan	Buchlyvie 10K SB	1:07:28	51.41	10km
19 Jan	Nigel Barge Memorial 10k	1:10:33	49.17	10km
2019		Result	WAVA	Distance
2 Nov	Glen Ogle 33 Ultra PB	7:42:36	45.49	33mi
19 Oct	The Dramathon	5:47:44	45.53	26.2mi
29 Sep	Great Scottish Run Half Marathon	2:28:27	50.86	13.1mi
22 Sep	Scottish Half Marathon	2:33:58	49.04	13.1mi
4 Aug	Mhor Marathon	6:00:21	43.94	26.2mi
21 Jul	Northumberland Coastal Run PB	3:02:05	44.52	14mi
6 Jul	Harris Half Marathon	2:40:20	47.09	13.1mi
29 Jun	Barrathon	2:43:32	46.17	13.1mi
20 Jun	Sostice Trail Series: Race 3 PB	2:21:33	40.00	16km
16 Jun	2019 Mens 10K Glasgow	1:05:44	52.25	10km
14 Jun	Black Rock '5' Race	52:08	47.21	4.5mi
13 Jun	Sostice Trail Series: Race 2 PB	1:40:24	41.54	12km
8 Jun	Isle of Skye Half Marathon	2:46:21	45.39	13.1mi
1 Jun	Benbecula Half Marathon SB	2:27:38	51.15	13.1mi
16 May	Dumbarton 10k SB	1:01:48	55.58	10km
12 May	Mulberry Bush Montessori Balfron 10k	1:07:04	51.21	10km
9 May	Helensburgh 10k	1:03:06	54.43	10km
28 Apr	Great Stirling Run Marathon SB	5:31:32	47.75	26.2mi
24 Mar	Loch Katrine Marathon	5:48:36	45.42	26.2mi
23 Feb	Glentress Trail 10k	1:22:10	41.80	10km
26 Jan	Buchlyvie 10K	1:12:27	47.41	10km
2 Jan	Lenzie Jog Fun Run PB	55:54	52.57	8.6km
2018		Result	WAVA	Distance
1 Dec	Bowhill Santa Jog PB	37:31	44.22	5km
20 Oct	The Dramathon	6:00:48	43.44	26.2mi
30 Sep	Great Scottish Run Half Marathon SB	2:29:33	49.99	13.1mi
23 Sep	Scottish Half Marathon	2:35:51	47.97	13.1mi
4 Aug	Dunoon Half Marathon	2:30:37	49.63	13.1mi
21 Jul	Run the Blades	2:35:21	48.12	13.1mi
12 Jul	Charlie Kilshaw Memorial 5 mile SB	51:50	52.42	5mi
7 Jul	Harris Half Marathon	2:38:58	47.03	13.1mi
30 Jun	Barrathon	2:44:53	45.34	13.1mi
17 Jun	Men's 10K Glasgow SB	1:02:56	54.05	10km
9 Jun	Isle of Skye Half Marathon	2:32:57	48.88	13.1mi
2 Jun	Benbecula Half Marathon	2:32:24	49.05	13.1mi
26 May	Stornoway Half Marathon	2:29:46	49.92	13.1mi
20 May	ASICS Windermere Marathon	6:06:46	42.74	26.2mi
10 May	Helensburgh 10k	1:03:23	53.67	10km
29 Apr	Great Stirling Run Marathon PB	5:19:36	49.05	26.2mi
22 Apr	Balfron 10k	1:06:09	51.42	10km
14 Apr	Bowhill Hot Cross Bun Trailrun	37:52	43.81	5km
25 Mar	Balloch to Clydebank Half Marathon	2:30:36	49.64	13.1mi
2017		Result	WAVA	Distance
5 Nov	Mens 10K (Edinburgh)	1:09:18	48.62	10km
1 Oct	Great Scottish Run Half Marathon	2:33:35	48.19	13.1mi
24 Sep	Scottish Half Marathon	2:39:36	46.37	13.1mi
5 Aug	Dunoon Half Marathon SB	2:28:06	49.98	13.1mi
13 Jul	Charlie Kilshaw 5 mile PB	48:44	55.23	5mi
18 Jun	Men's 10k Glasgow	1:05:55	51.11	10km
10 Jun	Vale of Leven 10k SB	1:02:41	53.75	10km
21 May	Great Stirling Run Marathon SB	5:38:11	45.89	26.2mi
11 May	Dumbarton 10k	1:03:03	53.43	10km
23 Apr	Balfron 10k (Stirling/Glasgow area)	1:06:24	50.74	10km
25 Mar	Coniston 14 PB	2:49:42	46.46	13.9mi
22 Jan	Nigel Barge Memorial 10k	1:05:05	51.77	10km
2 Jan	Lenzie Jog Fun Run PB	53:39	52.77	5.25mi
2016		Result	WAVA	Distance
6 Nov	Men's 10k - Edinburgh PB	59:42	55.90	10km
2 Oct	Great Scottish Run Half Marathon	2:27:56	49.54	13.1mi
18 Sep	Scottish half marathon PB	2:25:32	50.36	13.1mi
19 Jun	Men's 10K Glasgow	1:00:23	55.27	10km
16 Jun	Kirkintilloch 10k	1:02:12	53.65	10km
5 Jun	Vale of Leven 10k	1:01:23	54.37	10km
29 May	Edinburgh Half Marathon	2:35:02	47.27	13.1mi
19 May	Clydebank 10k	1:04:49	51.49	10km
12 May	Helensburgh 10k	1:05:45	50.75	10km
24 Apr	Balfron 10K	1:04:49	51.49	10km
2 Jan	Lenzie Jog Fun Run SB	54:21	51.60	5.25mi
2015		Result	WAVA	Distance
1 Nov	Men's 10k - Edinburgh SB	1:04:00	51.65	10km
10 Oct	Big Fun Run 5K Glasgow SB	50:03	32.27	5km
4 Oct	Great Scottish Run 10K	1:08:38	48.17	10km
21 Jun	Men's 10k - Glasgow	1:06:38	49.61	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	3	0	1	4	0	0	0	0	0	0	0	0	8
2023	0	0	0	0	0	0	0	0	0	0	0	0	0
2023	59	19	56	53	101	78	61	92	95	16	0	0	631
2023	0	0	17	0	19	8	23	7	10	7	0	0	92
2022	19	3	19	2	9	9	20	19	2	1	0	0	103
2022	0	3.4	0	0	0	0	0	0	0	0	0	0	3.4
2022	68	10	48	74	94	54	44	82	56	79	76	71	757
2022	0	0	9	13	0	0	19	0	3	9	3	0	56
2021	17	3	5	17	15	16	5	12	9	26	19	3	147
2021	103	96	116	133	106	67	84	103	87	63	59	79	1097
2021	0	0	0	0	3	8	9	0	3	6	0	4	33
2020	15	7	24	26	27	31	29	13	16	3	0	0	191
2020	79	76	90	61	74	34	59	62	83	94	137	171	1020
2020	0	0	6	2	31	7	12	0	0	0	0	0	59
2019	2	2	9	27	13	8	8	2	11	9	12	3	105
2019	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2019	75	24	134	127	50	82	65	126	113	94	68	42	1000
2019	0	0	6	11	7	0	33	0	0	29	0	0	86
2018	7	2	6	9	6	6	13	0	0	0	0	0	47
2018	61	51	93	153	87	61	67	93	71	79	75	114	1006
2018	0	0	1	0	0	0	0	0	0	7	0	0	8
2017	6	1	3	9	7	3	2	1	5	12	15	4	70
2017	82	31	58	75	71	50	67	42	26	70	57	106	736
2017	0	0	0	0	15	0	17	0	18	0	9	0	58
2016	0	0	11	4	18	13	17	4	0	23	4	0	94
2016	55	25	30	57	82	46	52	40	43	70	44	88	633
2016	0	0	0	7	14	21	43	0	7	8	9	8	117
2015	8	0	7	5	12	5	7	2	5	8	0	6	65
2015	0	0	0	0	0	2.7	0	0	0	0	0	0	2.7
2015	37	41	36	16	47	25	10	13	28	37	44	88	422
2015	0	0	0	0	10	40	43	37	6	8	4	4	152

Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13
1.1mi, 8:41 Bike - General Split Summary === 1) 1km - 5:03(5:03/km) 102/117bpm [515b/km] 28cal 11.88/21.7kmph 2) 0.74km - 3:38(4:56/km) 110/128bpm [542b/km] 23cal 12.17/23.31kmph Add a comment	-	3.1mi, 39:35 Run - parkrun Split Summary === 1) 1km - 7:59(7:59/km) 120/137bpm [957b/km] 65cal 7.52/9.91kmph 2) 1km - 7:39(7:39/km) 127/138bpm [971b/km] 65cal 7.84/10.08kmph 3) 1km - 7:40(7:40/km) 132/146bpm [1011b/km] 68cal 7.83/9.27kmph 4) 1km - 7:53(7:53/km) 134/158bpm [1056b/km] 70cal 7.61/9.64kmph 5) 1km - 8:09(8:09/km) 143/157bpm [1165b/km] 74cal 7.36/9.51kmph 6) 0.04km - 16(6:26/km) 151/153bpm [972b/km] 2cal 9.32/8.9kmph Add a comment 0.8mi, 14:35 Run - Warm Up Split Summary === 1) 1km - 11:02(11:02/km) 98/126bpm [1082b/km] 63cal 5.44/8.33kmph 2) 0.29km - 3:33(12:04/km) 85/114bpm [1026b/km] 17cal 4.97/9.67kmph Add a comment	11.2mi, 3:30:56 Run - Trail Run Split Summary === 1) 1km - 15:03(15:03/km) 76/91bpm [1144b/km] 102cal 3.99/4.74kmph 2) 1km - 10:37(10:37/km) 95/132bpm [1009b/km] 67cal 5.65/8.4kmph 3) 1km - 9:49(9:49/km) 122/141bpm [1197b/km] 73cal 6.11/8.4kmph 4) 1km - 9:55(9:55/km) 131/151bpm [1300b/km] 79cal 6.05/8.56kmph 5) 1km - 11:23(11:23/km) 129/145bpm [1468b/km] 80cal 5.27/7.93kmph 6) 1km - 9:56(9:56/km) 120/145bpm [1191b/km] 67cal 6.04/8.16kmph 7) 1km - 10:05(10:05/km) 125/141bpm [1260b/km] 66cal 5.95/7.83kmph 8) 1km - 9:40(9:40/km) 120/138bpm [1161b/km] 65cal 6.2/8.53kmph 9) 1km - 12:05(12:05/km) 99/113bpm [1196b/km] 69cal 4.97/8.6kmph 10) 1km - 10:32(10:32/km) 99/109bpm [1043b/km] 66cal 5.7/7.86kmph 11) 1km - 12:28(12:28/km) 92/105bpm [1148b/km] 64cal 4.81/7.93kmph 12) 1km - 14:23(14:23/km) 87/103bpm [1252b/km] 68cal 4.17/7.89kmph 13) 1km - 12:17(12:17/km) 95/107bpm [1167b/km] 65cal 4.89/7.32kmph 14) 1km - 12:42(12:42/km) 96/109bpm [1219b/km] 68cal 4.73/7.29kmph 15) 1km - 12:33(12:33/km) 90/110bpm [1130b/km] 65cal 4.78/8.73kmph 16) 1km - 11:48(11:48/km) 85/101bpm [1002b/km] 62cal 5.09/7.46kmph 17) 1km - 12:22(12:22/km) 83/95bpm [1027b/km] 54cal 4.85/7.46kmph 18) 1km - 12:59(12:59/km) 82/95bpm [1064b/km] 55cal 4.62/7.46kmph 19) 0.02km - 18(18:04/km) 80/84bpm [1445b/km] 1cal 3.32/3.39kmph Add a comment	-	2mi, 41:19 Run - General Split Summary === 1) 1km - 13:03(13:03/km) 63/101bpm [822b/km] 68cal 4.6/5.24kmph 2) 1km - 12:22(12:22/km) 58/68bpm [717b/km] 62cal 4.85/5.24kmph 3) 1km - 12:38(12:38/km) 57/70bpm [720b/km] 64cal 4.75/5.14kmph 4) 0.25km - 3:16(12:54/km) 64/76bpm [825b/km] 16cal 4.65/5.07kmph Add a comment 2.8mi, 25:57 Bike - General Split Summary === 1) 1km - 6:07(6:07/km) 116/129bpm [710b/km] 46cal 9.8/35.57kmph 2) 1km - 4:31(4:31/km) 109/124bpm [492b/km] 28cal 13.28/30.54kmph 3) 1km - 5:44(5:44/km) 109/128bpm [624b/km] 36cal 10.48/35.54kmph 4) 1km - 7:52(7:52/km) 121/142bpm [953b/km] 62cal 7.62/26.2kmph 5) 0.45km - 1:42(3:48/km) 125/146bpm [476b/km] 13cal 15.77/31.04kmph Add a comment	2.5mi, 52:40 Run - General C25 w4r3 Split Summary === 1) 1km - 10:36(10:36/km) 113/145bpm [1199b/km] 71cal 5.66/9.51kmph 2) 1km - 8:55(8:55/km) 142/155bpm [1265b/km] 76cal 6.73/7.76kmph 3) 1km - 9:21(9:21/km) 144/154bpm [1347b/km] 80cal 6.41/7.69kmph 4) 1km - 18:45(18:45/km) 102/139bpm [1913b/km] 79cal 3.2/8.03kmph 5) 0.07km - 5:02(1:15:59/km) 69/87bpm [5243b/km] 7cal 0.79/11.05kmph Add a comment 0mi, 25:00 Cross - Strength 1. Squat: 4 sets of 10 2. Arabesque: 4 sets of 5 each side 3. Step Down: 4 sets of 10 each side 4. Glute Bridge: 4 sets of 10 5. Calf Raise: 4 sets of 10 Add a comment
Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20
-	3.2mi, 51:13 Run - Intervals Split Summary === 1) 0.47km - 5:00(10:44/km) 104/125bpm [1117b/km] 31cal 5.59/7.93kmph 2) 0.01km - 10(15:16/km) 111/113bpm [1694b/km] 3.93/4.84kmph 3) 0.06km - 30(8:05/km) 111/123bpm [897b/km] 4cal 7.43/8.53kmph 4) 0.04km - 30(12:52/km) 124/128bpm [1596b/km] 3cal 4.66/7.83kmph 5) 0.06km - 30(7:43/km) 121/127bpm [933b/km] 3cal 7.78/8.33kmph 6) 0.05km - 30(10:25/km) 127/133bpm [1323b/km] 3cal 5.76/7.69kmph 7) 0.07km - 30(7:14/km) 126/146bpm [911b/km] 4cal 8.29/8.8kmph 8) 0.04km - 30(13:41/km) 144/147bpm [1971b/km] 4cal 4.38/8.6kmph 9) 0.06km - 30(8:06/km) 141/147bpm [1141b/km] 4cal 7.41/8.36kmph 10) 0.05km - 30(10:26/km) 144/147bpm [1502b/km] 4cal 5.75/7.83kmph 11) 0.01km - 7(20:00/km) 134/135bpm [2680b/km] 1cal 3/4.94kmph 12) 0.06km - 30(8:52/km) 135/142bpm [1197b/km] 4cal 6.76/11.12kmph 13) 0.05km - 30(9:11/km) 137/142bpm [1259b/km] 4cal 6.53/10.25kmph 14) 0.06km - 30(8:59/km) 145/154bpm [1303b/km] 4cal 6.67/11.59kmph 15) 0.06km - 30(8:02/km) 152/161bpm [1220b/km] 5cal 7.47/11.66kmph 16) 0.08km - 1:02(12:58/km) 146/159bpm [1894b/km] 10cal 4.63/5.17kmph 17) 0.04km - 15(5:46/km) 126/128bpm [727b/km] 1cal 10.4/12.23kmph 18) 0.08km - 1:00(13:10/km) 138/148bpm [1817b/km] 8cal 4.56/10.41kmph 19) 0.04km - 15(6:30/km) 126/128bpm [818b/km] 1cal 9.24/10.68kmph 20) 0.08km - 59(11:32/km) 131/148bpm [1511b/km] 7cal 5.2/10.92kmph 21) 0.05km - 15(5:24/km) 119/126bpm [642b/km] 1cal 11.12/12.63kmph 22) 0.08km - 1:00(12:59/km) 125/132bpm [1623b/km] 7cal 4.62/11.52kmph 23) 0.04km - 15(5:59/km) 117/121bpm [700b/km] 1cal 10.03/11.72kmph 24) 0.09km - 1:04(11:52/km) 128/139bpm [1518b/km] 7cal 5.06/10.92kmph 25) 0.04km - 15(5:38/km) 120/122bpm [676b/km] 1cal 10.66/12.02kmph 26) 0.08km - 1:00(12:28/km) 133/143bpm [1658b/km] 7cal 4.81/11.49kmph 27) 0.04km - 15(5:37/km) 121/128bpm [679b/km] 1cal 10.7/11.79kmph 28) 0.08km - 1:03(12:17/km) 129/136bpm [1585b/km] 7cal 4.88/11.69kmph 29) 0.05km - 15(5:24/km) 127/132bpm [685b/km] 1cal 11.12/12.36kmph 30) 0.08km - 1:00(12:56/km) 143/148bpm [1849b/km] 8cal 4.64/11.82kmph 31) 0.04km - 15(5:54/km) 132/137bpm [779b/km] 1cal 10.16/11.15kmph 32) 0.08km - 1:02(12:36/km) 132/141bpm [1662b/km] 7cal 4.76/10.81kmph 33) 0.05km - 15(5:11/km) 120/124bpm [621b/km] 1cal 11.59/12.09kmph 34) 0.08km - 1:00(13:04/km) 127/134bpm [1659b/km] 6cal 4.59/11.69kmph 35) 0.04km - 15(5:55/km) 116/119bpm [687b/km] 1cal 10.13/11.19kmph 36) 0.08km - 1:00(12:08/km) 125/133bpm [1517b/km] 5cal 4.94/11.29kmph 37) 0.04km - 15(5:45/km) 125/129bpm [719b/km] 1cal 10.43/11.19kmph 38) 0.08km - 1:00(12:18/km) 128/137bpm [1574b/km] 6cal 4.88/10.55kmph 39) 0.04km - 15(5:54/km) 120/124bpm [709b/km] 1cal 10.16/10.98kmph 40) 0.09km - 1:04(12:02/km) 129/139bpm [1551b/km] 7cal 4.99/11.05kmph 41) 0.05km - 15(4:50/km) 121/126bpm [584b/km] 1cal 12.43/13.4kmph 42) 0.07km - 1:00(13:38/km) 135/144bpm [1840b/km] 7cal 4.4/12.12kmph 43) 0.04km - 15(5:37/km) 125/127bpm [701b/km] 1cal 10.7/12.39kmph 44) 0.08km - 1:01(12:20/km) 133/140bpm [1640b/km] 7cal 4.87/11.76kmph 45) 0.05km - 15(4:59/km) 121/124bpm [603b/km] 1cal 12.03/12.02kmph 46) 0.08km - 1:00(12:54/km) 136/143bpm [1754b/km] 8cal 4.65/11.99kmph 47) 0.04km - 15(5:44/km) 128/132bpm [735b/km] 1cal 10.45/12.36kmph 48) 0.08km - 1:01(12:23/km) 132/141bpm [1635b/km] 7cal 4.85/12.16kmph 49) 0.04km - 15(5:34/km) 121/126bpm [674b/km] 1cal 10.77/11.46kmph 50) 0.08km - 1:00(12:45/km) 137/146bpm [1746b/km] 7cal 4.71/11.12kmph 51) 0.04km - 15(6:16/km) 131/133bpm [821b/km] 1cal 9.57/11.25kmph 52) 0.09km - 1:05(12:06/km) 133/143bpm [1609b/km] 7cal 4.96/11.02kmph 53) 0.04km - 15(6:09/km) 120/121bpm [738b/km] 1cal 9.75/10.92kmph 54) 0.08km - 1:00(12:21/km) 123/135bpm [1519b/km] 5cal 4.86/11.32kmph 55) 0.04km - 15(5:33/km) 116/117bpm [645b/km] 1cal 10.8/11.92kmph 56) 0.38km - 5:00(13:07/km) 122/132bpm [1599b/km] 31cal 4.58/11.59kmph 57) 1km - 7:51(7:51/km) 142/149bpm [1115b/km] 66cal 7.64/8.77kmph 58) 0.14km - 1:45(12:34/km) 134/146bpm [1683b/km] 11cal 4.78/8.13kmph Add a comment 0mi, 25:00 Cross - Strength 1. Squat: 4 sets of 10 2. Arabesque: 4 sets of 5 each side 3. Step Down: 4 sets of 10 each side 4. Glute Bridge: 4 sets of 10 5. Calf Raise: 4 sets of 10 Add a comment	3.1mi, 38:38 Run - parkrun Split Summary === 1) 1km - 7:57(7:57/km) 129/151bpm [1025b/km] 68cal 7.55/9.74kmph 2) 1km - 7:24(7:24/km) 143/153bpm [1058b/km] 73cal 8.11/10.04kmph 3) 1km - 7:38(7:38/km) 146/163bpm [1115b/km] 72cal 7.86/9.91kmph 4) 1km - 7:43(7:43/km) 147/156bpm [1134b/km] 75cal 7.78/10.01kmph 5) 1km - 7:41(7:41/km) 165/173bpm [1269b/km] 83cal 7.8/9.51kmph 6) 0.03km - 14(6:50/km) 172/175bpm [1175b/km] 2cal 8.79/8.9kmph Add a comment	1.3mi, 24:22 Run - General Split Summary === 1) 1km - 11:50(11:50/km) 98/106bpm [1160b/km] 61cal 5.07/5.88kmph 2) 1km - 12:25(12:25/km) 101/107bpm [1254b/km] 66cal 4.83/5.61kmph 3) 0.01km - 7(11:02/km) 96/99bpm [1059b/km] 5.44/5.1kmph Add a comment	15.4mi, 4:06:08 Run - Trail Run Split Summary === 1) 1km - 10:35(10:35/km) 109/141bpm [1153b/km] 65cal 5.67/9.14kmph 2) 1km - 9:53(9:53/km) 128/144bpm [1264b/km] 73cal 6.07/9.1kmph 3) 1km - 9:58(9:58/km) 127/143bpm [1265b/km] 71cal 6.03/8.97kmph 4) 1km - 9:58(9:58/km) 128/152bpm [1276b/km] 67cal 6.02/8.87kmph 5) 1km - 10:34(10:34/km) 127/143bpm [1341b/km] 77cal 5.68/8.06kmph 6) 1km - 9:51(9:51/km) 125/141bpm [1232b/km] 67cal 6.09/8.83kmph 7) 1km - 9:21(9:21/km) 104/128bpm [972b/km] 62cal 6.42/9.67kmph 8) 1km - 9:07(9:07/km) 104/126bpm [948b/km] 61cal 6.58/9.04kmph 9) 1km - 9:39(9:39/km) 116/131bpm [1119b/km] 58cal 6.22/9.61kmph 10) 1km - 9:17(9:17/km) 119/137bpm [1104b/km] 63cal 6.47/9.37kmph 11) 1km - 9:07(9:07/km) 125/139bpm [1139b/km] 64cal 6.58/9.04kmph 12) 1km - 9:20(9:20/km) 124/137bpm [1157b/km] 66cal 6.43/8.4kmph 13) 1km - 10:24(10:24/km) 120/134bpm [1248b/km] 63cal 5.77/8.4kmph 14) 1km - 10:29(10:29/km) 125/144bpm [1311b/km] 65cal 5.72/8.46kmph 15) 1km - 9:36(9:36/km) 129/144bpm [1238b/km] 66cal 6.25/8.9kmph 16) 1km - 9:58(9:58/km) 126/144bpm [1257b/km] 64cal 6.02/8.53kmph 17) 1km - 10:17(10:17/km) 115/136bpm [1183b/km] 65cal 5.84/8.9kmph 18) 1km - 11:03(11:03/km) 124/144bpm [1370b/km] 72cal 5.43/9.21kmph 19) 1km - 9:38(9:38/km) 116/131bpm [1117b/km] 59cal 6.23/9.21kmph 20) 1km - 9:42(9:42/km) 118/133bpm [1145b/km] 64cal 6.18/8.7kmph 21) 1km - 9:39(9:39/km) 123/140bpm [1187b/km] 63cal 6.22/8.46kmph 22) 1km - 10:02(10:02/km) 125/138bpm [1255b/km] 62cal 5.98/9.91kmph 23) 1km - 10:13(10:13/km) 123/145bpm [1257b/km] 64cal 5.87/8.97kmph 24) 1km - 11:38(11:38/km) 117/144bpm [1362b/km] 79cal 5.16/9.87kmph 25) 0.73km - 6:50(9:24/km) 123/136bpm [1157b/km] 43cal 6.38/8.6kmph Add a comment	-	3.1mi, 51:52 Run - Intervals Split Summary === 1) 1km - 8:08(8:08/km) 136/151bpm [1107b/km] 72cal 7.37/9.84kmph 2) 1km - 8:45(8:45/km) 140/154bpm [1225b/km] 85cal 6.86/10.55kmph 3) 1km - 13:29(13:29/km) 137/170bpm [1848b/km] 112cal 4.45/9.47kmph 4) 1km - 11:07(11:07/km) 116/138bpm [1290b/km] 62cal 5.4/10.48kmph 5) 0.93km - 10:22(11:12/km) 114/142bpm [1277b/km] 57cal 5.36/11.19kmph Add a comment 0mi, 20:00 Cross - Strength 1. Squat: 3 sets of 10 2. Arabesque: 3 sets of 5 each side 3. Step Down: 3 sets of 10 each side 4. Glute Bridge: 3 sets of 10 5. Calf Raise: 3 sets of 10 Add a comment
Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27
-	-	4.4mi, 1:36:15 Run - General Split Summary === 1) 1km - 12:26(12:26/km) 95/102bpm [1181b/km] 61cal 4.83/5.51kmph 2) 1km - 12:17(12:17/km) 98/109bpm [1203b/km] 65cal 4.89/5.54kmph 3) 1km - 14:53(14:53/km) 103/135bpm [1533b/km] 89cal 4.03/5.14kmph 4) 1km - 14:36(14:36/km) 101/125bpm [1475b/km] 64cal 4.11/5.68kmph 5) 1km - 14:18(14:18/km) 103/130bpm [1473b/km] 66cal 4.19/5.1kmph 6) 1km - 13:42(13:42/km) 105/126bpm [1439b/km] 72cal 4.38/5.04kmph 7) 1km - 13:33(13:33/km) 97/110bpm [1315b/km] 71cal 4.42/5kmph 8) 0.02km - 29(27:22/km) 88/91bpm [2408b/km] 1cal 2.19/5.07kmph Add a comment	4.7mi, 1:07:39 Run - Race Split Summary === 1) 1km - 8:33(8:33/km) 140/165bpm [1198b/km] 83cal 7.01/9.1kmph 2) 1km - 9:37(9:37/km) 133/144bpm [1280b/km] 84cal 6.24/8.77kmph 3) 1km - 8:22(8:22/km) 144/157bpm [1204b/km] 78cal 7.18/9.1kmph 4) 1km - 8:15(8:15/km) 154/168bpm [1270b/km] 82cal 7.27/9.54kmph 5) 1km - 9:01(9:01/km) 159/168bpm [1434b/km] 94cal 6.65/9.47kmph 6) 1km - 6:55(6:55/km) 156/169bpm [1078b/km] 68cal 8.68/8.97kmph 7) 1km - 11:50(11:50/km) 143/168bpm [1692b/km] 98cal 5.07/9.14kmph 8) 0.63km - 5:06(8:07/km) 131/141bpm [1063b/km] 36cal 7.39/10.08kmph Add a comment	0.5mi, 5:07 Run - Time Trial Split Summary === 1) 0.87km - 5:07(5:52/km) 74cal 10.24/12.7kmph Add a comment 5mi, 1:26:32 Run - General Split Summary === 1) 0.5km - 5:00(9:59/km) 100/132bpm [999b/km] 31cal 6.01/9.14kmph 2) 0.01km - 8(14:52/km) 116/117bpm [1724b/km] 4.04/6.28kmph 3) 0km - 1(8:26/km) 116/116bpm [977b/km] 7.12/6.08kmph 4) 0.05km - 30(10:51/km) 114/117bpm [1237b/km] 2cal 5.53/6.05kmph 5) 0.07km - 30(7:22/km) 116/129bpm [854b/km] 3cal 8.15/8.46kmph 6) 0.05km - 30(10:24/km) 131/134bpm [1361b/km] 3cal 5.77/8.6kmph 7) 0.07km - 30(6:57/km) 134/142bpm [932b/km] 3cal 8.63/8.06kmph 8) 0.05km - 30(10:06/km) 140/143bpm [1415b/km] 4cal 5.94/8.33kmph 9) 0.07km - 30(7:22/km) 132/138bpm [972b/km] 4cal 8.15/8.1kmph 10) 0.05km - 30(10:22/km) 138/144bpm [1432b/km] 4cal 5.79/8.3kmph 11) 1km - 10:10(10:10/km) 117/141bpm [1189b/km] 70cal 5.91/9.24kmph 12) 0.72km - 8:08(11:19/km) 111/135bpm [1256b/km] 51cal 5.3/9kmph 13) 0.05km - 30(9:20/km) 111/128bpm [1036b/km] 2cal 6.43/10.88kmph 14) 0.06km - 30(8:09/km) 127/135bpm [1034b/km] 3cal 7.37/11.25kmph 15) 0.05km - 30(9:11/km) 137/141bpm [1258b/km] 4cal 6.53/10.65kmph 16) 0.06km - 30(8:15/km) 129/136bpm [1065b/km] 4cal 7.26/11.39kmph 17) 0.13km - 1:57(14:59/km) 117/132bpm [1753b/km] 9cal 4/4.84kmph 18) 0.8km - 5:01(6:15/km) 145/153bpm [905b/km] 53cal 9.61/10.55kmph 19) 0.44km - 5:00(11:21/km) 128/152bpm [1453b/km] 37cal 5.28/9.81kmph 20) 1km - 10:39(10:39/km) 115/140bpm [1224b/km] 66cal 5.64/9.17kmph 21) 1km - 12:52(12:52/km) 103/116bpm [1325b/km] 69cal 4.67/5.58kmph 22) 1km - 11:09(11:09/km) 114/144bpm [1271b/km] 72cal 5.38/8.94kmph 23) 0.81km - 10:57(13:34/km) 98/123bpm [1330b/km] 61cal 4.42/5.68kmph Add a comment	-	2.5mi, 41:43 Run - General C25 w5r1 Split Summary === 1) 1km - 10:21(10:21/km) 91/126bpm [942b/km] 67cal 5.8/8.1kmph 2) 1km - 9:50(9:50/km) 111/133bpm [1091b/km] 66cal 6.1/7.83kmph 3) 1km - 9:37(9:37/km) 117/141bpm [1125b/km] 71cal 6.24/7.73kmph 4) 1km - 11:40(11:40/km) 77/93bpm [898b/km] 70cal 5.14/5.41kmph 5) 0.02km - 15(12:17/km) 79/83bpm [970b/km] 1cal 4.89/4.8kmph Add a comment 0mi, 25:00 Cross - Strength 1. Squat: 4 sets of 10 2. Arabesque: 4 sets of 5 each side 3. Step Down: 4 sets of 10 each side 4. Glute Bridge: 4 sets of 10 5. Calf Raise: 4 sets of 10 Add a comment
Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30	Sun 1st Oct Oct 1	Mon 2nd Oct Oct 2	Tue 3rd Oct Oct 3	Wed 4th Oct Oct 4
-	1.6mi, 38:23 Run - General Split Summary === 1) 1km - 14:20(14:20/km) 95/105bpm [1361b/km] 73cal 4.19/5.27kmph 2) 1km - 15:04(15:04/km) 98/109bpm [1477b/km] 68cal 3.98/4.47kmph 3) 0.63km - 9:00(14:22/km) 99/106bpm [1422b/km] 37cal 4.18/4.8kmph Add a comment	2.5mi, 53:15 Run - General Split Summary === 1) 1km - 12:39(12:39/km) 96/103bpm [1215b/km] 59cal 4.74/5.48kmph 2) 1km - 13:17(13:17/km) 94/104bpm [1249b/km] 72cal 4.52/4.97kmph 3) 1km - 13:24(13:24/km) 96/109bpm [1286b/km] 61cal 4.48/4.84kmph 4) 1km - 13:29(13:29/km) 96/112bpm [1294b/km] 69cal 4.45/4.94kmph 5) 0.03km - 26(14:07/km) 81/83bpm [1143b/km] 1cal 4.25/4.4kmph Add a comment	13.4mi, 2:57:45 Run - Race RwR 40:20, felt too hard from 7.5k or so, picked pace back up with RwR 20:20 especially from 13.5k or so. Better to have done 30:30 from start? Split Summary === 1) 1km - 7:32(7:32/km) 143/151bpm [1077b/km] 75cal 7.97/9.27kmph 2) 1km - 7:06(7:06/km) 144/156bpm [1023b/km] 67cal 8.45/9.98kmph 3) 1km - 6:50(6:50/km) 146/157bpm [999b/km] 63cal 8.77/11.96kmph 4) 1km - 7:59(7:59/km) 159/171bpm [1270b/km] 79cal 7.51/9kmph 5) 1km - 7:48(7:48/km) 156/166bpm [1217b/km] 76cal 7.69/9.41kmph 6) 1km - 7:53(7:53/km) 152/163bpm [1198b/km] 75cal 7.61/9.14kmph 7) 1km - 8:23(8:23/km) 161/174bpm [1349b/km] 85cal 7.16/9.04kmph 8) 1km - 8:35(8:35/km) 163/174bpm [1398b/km] 90cal 6.99/8.83kmph 9) 1km - 8:43(8:43/km) 162/175bpm [1413b/km] 87cal 6.88/8.83kmph 10) 1km - 8:37(8:37/km) 161/171bpm [1388b/km] 85cal 6.96/8.73kmph 11) 1km - 8:47(8:47/km) 161/171bpm [1415b/km] 86cal 6.83/9.31kmph 12) 1km - 10:08(10:08/km) 146/169bpm [1479b/km] 73cal 5.93/8.9kmph 13) 1km - 9:48(9:48/km) 137/152bpm [1343b/km] 71cal 6.12/8.36kmph 14) 1km - 8:16(8:16/km) 137/148bpm [1134b/km] 62cal 7.25/9.51kmph 15) 1km - 8:13(8:13/km) 137/145bpm [1126b/km] 64cal 7.3/9.41kmph 16) 1km - 8:17(8:17/km) 131/141bpm [1084b/km] 58cal 7.25/9.57kmph 17) 1km - 7:53(7:53/km) 128/139bpm [1009b/km] 58cal 7.61/9.41kmph 18) 1km - 8:25(8:25/km) 130/148bpm [1094b/km] 60cal 7.13/9.64kmph 19) 1km - 7:56(7:56/km) 137/149bpm [1087b/km] 59cal 7.57/9.71kmph 20) 1km - 7:52(7:52/km) 129/143bpm [1016b/km] 56cal 7.62/9.71kmph 21) 1km - 7:53(7:53/km) 123/135bpm [970b/km] 56cal 7.61/11.05kmph 22) 0.6km - 4:48(8:00/km) 119/129bpm [951b/km] 33cal 7.51/9.87kmph Add a comment	3.4mi, 34:34 Bike - General Split Summary === 1) 1km - 8:38(8:38/km) 114/137bpm [985b/km] 60cal 6.94/14.71kmph 2) 1km - 6:52(6:52/km) 91/119bpm [625b/km] 27cal 8.74/14.81kmph 3) 1km - 6:50(6:50/km) 117/135bpm [799b/km] 46cal 8.78/33.32kmph 4) 1km - 4:57(4:57/km) 95/155bpm [471b/km] 19cal 12.1/23.21kmph 5) 1km - 4:54(4:54/km) 128/154bpm [628b/km] 39cal 12.24/27.18kmph 6) 0.39km - 2:22(6:02/km) 93/108bpm [561b/km] 6cal 9.94/17.33kmph Add a comment 4mi, 41:29 Bike - General Split Summary === 1) 1km - 4:02(4:02/km) 119/135bpm [479b/km] 31cal 14.89/28.48kmph 2) 1km - 4:50(4:50/km) 87/106bpm [421b/km] 18cal 12.39/30.87kmph 3) 1km - 6:28(6:28/km) 98/124bpm [634b/km] 29cal 9.27/19.25kmph 4) 1km - 5:54(5:54/km) 97/110bpm [572b/km] 24cal 10.17/20.19kmph 5) 1km - 9:35(9:35/km) 89/128bpm [853b/km] 36cal 6.26/15.35kmph 6) 1km - 7:00(7:00/km) 72/99bpm [504b/km] 14cal 8.57/14.08kmph 7) 0.5km - 3:39(7:21/km) 88/113bpm [646b/km] 12cal 8.17/21.2kmph Add a comment	2.5mi, 49:04 Run - General Split Summary === 1) 1km - 11:50(11:50/km) 98/106bpm [1160b/km] 59cal 5.07/5.58kmph 2) 1km - 11:53(11:53/km) 99/107bpm [1176b/km] 64cal 5.05/5.41kmph 3) 1km - 12:12(12:12/km) 100/106bpm [1220b/km] 76cal 4.92/6.15kmph 4) 1km - 12:27(12:27/km) 100/106bpm [1245b/km] 61cal 4.82/5.51kmph 5) 0.05km - 42(13:05/km) 99/103bpm [1296b/km] 3cal 4.58/4.97kmph Add a comment	-

Nilz M70 Dunbartonshire

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Nilz
M70 Dunbartonshire