Nilz

Last on at 10pm, 19th Sep 2024

M70 Dunbartonshire

About
Bests
All Races
Mileage
Training

Races
117
Miles
7926
Miles
6
Miles
687
Miles
1176
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 your favourite thing about Fetcheveryone? Revisiting a run, through the data.

Recent Blogs
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My parkrun
Victoria parkrun, Glasgow

Recent Training
19th Sep	Intervals	2.1mi	35:44
19th Sep	Strength	0mi	30:00
18th Sep	General	2.1mi	46:07
17th Sep	General	3.1mi	1:32:01
16th Sep	Long Run	13.1mi	3:41:09

Planned Races
Great Scottish Run Half Marathon	6th Oct
The Dramathon Full Dram	19th Oct

12 Month Benchmarks	Run	Bike
Mile	10:46	5:15
5k	36:19	19:36
5mi	1:01:48	33:46
10k	1:17:29	43:48
10mi	2:13:42	5:00:06
Half	2:53:37	0

Recent Pictures
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Recent Threads
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+ 213 others

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Best Times
Best WAVA

Dist	Races	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
5km	4	50:03 32.27			37:31 44.22				37:36 45.85			37:31 12:05/mi	45.85
4.6mi	1							1:01:42 41.87				1:01:42 13:20/mi	41.87
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	53	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	1:18:28 46.04	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 Oct	The Dramathon Full Dram Confirmed			26.2mi
6 Oct	Great Scottish Run Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
1 Sep	Cove & Kilcreggan 10K	2:05:57	28.68	10km
24 Aug	Killin 10km	1:24:02	42.99	10km
21 Jun	Black Rock '5' Race	1:02:15	41.60	4.5mi
9 Jun	Run Mhor 84 10k	1:30:18	40.01	10km
30 May	Helensburgh 10k	1:19:14	45.59	10km
23 May	Dumbarton 10k SB	1:18:28	46.04	10km
5 May	Thornhill 'Round the Frews'	1:23:55	43.05	10km
28 Apr	Mulberry Bush Montessori Balfron 10k	1:22:22	43.86	10km
21 Apr	Run Mhor Hidden Glen 10K	1:27:43	41.18	10km
17 Mar	Callander 10k	1:21:45	44.19	10km
27 Jan	Buchlyvie 10K	1:19:18	45.55	10km
21 Jan	Nigel Barge Memorial 10k	1:22:42	43.68	10km
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	41.87	4.63mi
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	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
2024	19	2	27	57	58	59	25	68	28	0	0	0	344
2024	0	0	0	0.1	0	0	0	0	0	0	0	0	0.1
2024	51	20	43	50	48	34	53	44	54	0	0	0	398
2024	0	0	14	0	0	0	9	0	0	0	0	0	22
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	87	79	75	857
2023	0	0	17	0	19	8	23	7	10	7	3	0	95
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

Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30
6.3mi, 1:24:06 Run - Race 1) 1km - 8:07(8:07/km) 139/149bpm [1128b/km] 73cal 7.39/9.07kmph 2) 1km - 7:48(7:48/km) 139/148bpm [1084b/km] 69cal 7.7/9.04kmph 3) 1km - 8:31(8:31/km) 147/165bpm [1251b/km] 81cal 7.05/9.14kmph 4) 1km - 8:50(8:50/km) 146/169bpm [1289b/km] 77cal 6.8/9.37kmph 5) 1km - 8:18(8:18/km) 145/163bpm [1203b/km] 67cal 7.23/9.51kmph 6) 1km - 8:36(8:36/km) 147/159bpm [1264b/km] 77cal 6.98/8.77kmph 7) 1km - 9:20(9:20/km) 143/163bpm [1334b/km] 80cal 6.43/9.91kmph 8) 1km - 7:38(7:38/km) 154/164bpm [1177b/km] 71cal 7.86/9.57kmph 9) 1km - 7:52(7:52/km) 148/163bpm [1165b/km] 69cal 7.62/9.87kmph 10) 1km - 7:48(7:48/km) 147/159bpm [1146b/km] 70cal 7.69/9.71kmph 11) 0.2km - 1:18(6:31/km) 122/127bpm [796b/km] 7cal 9.19/9.44kmph Add a comment	-	2.5mi, 53:11 Walk - General 1) 1km - 12:58(12:58/km) 88/100bpm [1141b/km] 68cal 53/57rpm 4.63/5.14kmph 2) 1km - 12:41(12:41/km) 74/88bpm [939b/km] 63cal 55/57rpm 4.73/5kmph 3) 1km - 13:17(13:17/km) 57/69bpm [757b/km] 40cal 51/59rpm 4.51/5.34kmph 4) 1km - 13:22(13:22/km) 52/62bpm [695b/km] 15cal 52/56rpm 4.49/5kmph 5) 0.06km - 52(13:38/km) 55/59bpm [749b/km] 1cal 52/56rpm 4.4/5.1kmph Add a comment 1.3mi, 24:57 Walk - General 1) 1km - 12:03(12:03/km) 67/95bpm [807b/km] 60cal 46/77rpm 4.98/6.95kmph 2) 1km - 12:34(12:34/km) 74/115bpm [930b/km] 68cal 47/78rpm 4.77/6.69kmph 3) 0.03km - 20(12:05/km) 77/80bpm [931b/km] 2cal 56/57rpm 4.96/5.54kmph Add a comment	3.1mi, 1:07:07 Walk - General 1) 1km - 12:49(12:49/km) 90/105bpm [1153b/km] 67cal 53/58rpm 4.68/5.21kmph 2) 1km - 12:36(12:36/km) 90/104bpm [1134b/km] 63cal 55/58rpm 4.76/5.1kmph 3) 1km - 13:33(13:33/km) 82/95bpm [1111b/km] 63cal 52/56rpm 4.43/4.77kmph 4) 1km - 13:25(13:25/km) 94/115bpm [1261b/km] 66cal 53/56rpm 4.47/4.77kmph 5) 1km - 14:02(14:02/km) 82/93bpm [1151b/km] 70cal 51/58rpm 4.28/4.94kmph 6) 0.05km - 43(15:06/km) 80/83bpm [1208b/km] 3cal 54/57rpm 3.97/4.64kmph Add a comment	1mi, 21:28 Walk - General 1) 1km - 13:14(13:14/km) 100/115bpm [1324b/km] 68cal 54/58rpm 4.53/5.98kmph 2) 0.63km - 8:13(13:05/km) 116/121bpm [1517b/km] 39cal 56/58rpm 4.59/5.04kmph Add a comment 0mi, 30:00 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. Calf Raise: 4 sets of 10 5. Glute Bridge: 4 sets of 10 6. Plank 4 x 30s 7. Wallsit 4 x 30s Add a comment	2.6mi, 56:23 Walk - General 1) 1km - 12:47(12:47/km) 80/92bpm [1022b/km] 67cal 54/57rpm 4.69/5.14kmph 2) 1km - 13:10(13:10/km) 74/85bpm [974b/km] 63cal 55/58rpm 4.56/4.87kmph 3) 1km - 13:50(13:50/km) 76/88bpm [1051b/km] 64cal 50/57rpm 4.34/4.97kmph 4) 1km - 13:30(13:30/km) 81/105bpm [1094b/km] 67cal 53/56rpm 4.44/4.8kmph 5) 0.23km - 3:07(13:24/km) 79/90bpm [1058b/km] 15cal 52/57rpm 4.48/4.8kmph Add a comment 1.9mi, 42:52 Walk - General 1) 1km - 13:22(13:22/km) 74/100bpm [989b/km] 62cal 53/58rpm 4.49/5.54kmph 2) 1km - 13:49(13:49/km) 77/87bpm [1063b/km] 64cal 52/57rpm 4.35/4.94kmph 3) 1km - 15:03(15:03/km) 73/83bpm [1098b/km] 66cal 47/56rpm 3.99/4.84kmph 4) 0.04km - 38(14:49/km) 74/76bpm [1096b/km] 2cal 39/50rpm 4.05/4.23kmph Add a comment	1.9mi, 36:14 Run - General 1) 1km - 11:02(11:02/km) 93/129bpm [1026b/km] 69cal 5.44/7.56kmph 2) 1km - 10:53(10:53/km) 100/124bpm [1089b/km] 64cal 5.51/7.66kmph 3) 1km - 13:52(13:52/km) 67/103bpm [929b/km] 74cal 4.33/6.01kmph 4) 0.02km - 27(19:36/km) 63/69bpm [1235b/km] 1cal 3.06/4kmph Add a comment 1.4mi, 30:56 Walk - General 1) 1km - 13:22(13:22/km) 102/116bpm [1363b/km] 64cal 54/60rpm 4.49/24.15kmph 2) 1km - 13:25(13:25/km) 101/110bpm [1355b/km] 71cal 54/58rpm 4.47/4.84kmph 3) 0.31km - 4:10(13:16/km) 102/106bpm [1354b/km] 19cal 54/57rpm 4.52/4.74kmph Add a comment
Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6
0.2mi, 5:08 Run - Recovery Run 1) 0.37km - 5:08(13:46/km) 81/109bpm [1115b/km] 23cal 4.36/83.94kmph Add a comment 3.2mi, 40:00 Run - parkrun 1) 1km - 7:57(7:57/km) 119/132bpm [946b/km] 67cal 7.55/9.34kmph 2) 1km - 7:56(7:56/km) 121/136bpm [960b/km] 64cal 7.56/9.51kmph 3) 1km - 7:47(7:47/km) 136/157bpm [1059b/km] 72cal 7.71/8.94kmph 4) 1km - 7:52(7:52/km) 139/159bpm [1094b/km] 71cal 7.62/9.57kmph 5) 1km - 7:53(7:53/km) 137/153bpm [1081b/km] 69cal 7.61/9.61kmph 6) 0.09km - 35(6:31/km) 140/148bpm [912b/km] 5cal 9.21/8.97kmph Add a comment	6.3mi, 2:05:57 Run - Race 1) 1km - 12:37(12:37/km) 85/103bpm [1073b/km] 82cal 4.76/5.54kmph 2) 1km - 12:23(12:23/km) 89/97bpm [1102b/km] 63cal 4.85/5.17kmph 3) 1km - 13:12(13:12/km) 97/107bpm [1281b/km] 86cal 4.54/5.81kmph 4) 1km - 13:20(13:20/km) 103/114bpm [1373b/km] 87cal 4.5/5.14kmph 5) 1km - 12:48(12:48/km) 99/108bpm [1267b/km] 65cal 4.69/5.75kmph 6) 1km - 13:18(13:18/km) 104/113bpm [1382b/km] 83cal 4.51/5.64kmph 7) 1km - 11:54(11:54/km) 103/110bpm [1226b/km] 54cal 5.04/5.71kmph 8) 1km - 11:44(11:44/km) 98/110bpm [1150b/km] 57cal 5.11/5.51kmph 9) 1km - 11:54(11:54/km) 91/107bpm [1084b/km] 68cal 5.04/5.48kmph 10) 1km - 11:59(11:59/km) 96/109bpm [1150b/km] 65cal 5.01/5.91kmph 11) 0.08km - 49(10:11/km) 81/87bpm [825b/km] 3cal 5.89/6.05kmph Add a comment	2.3mi, 44:15 Walk - General 1) 1km - 12:16(12:16/km) 88/101bpm [1080b/km] 69cal 55/63rpm 4.89/5.75kmph 2) 1km - 11:53(11:53/km) 86/105bpm [1022b/km] 64cal 57/61rpm 5.05/5.34kmph 3) 1km - 12:05(12:05/km) 85/98bpm [1027b/km] 63cal 56/58rpm 4.96/5.37kmph 4) 0.63km - 8:01(12:38/km) 94/103bpm [1187b/km] 45cal 53/61rpm 4.75/5.27kmph Add a comment	3.1mi, 54:01 Run - General 1) 1km - 11:09(11:09/km) 113/139bpm [1259b/km] 83cal 5.39/9.81kmph 2) 1km - 9:47(9:47/km) 120/132bpm [1174b/km] 74cal 6.13/10.65kmph 3) 1km - 10:05(10:05/km) 120/137bpm [1209b/km] 68cal 5.95/9.17kmph 4) 1km - 11:54(11:54/km) 108/137bpm [1286b/km] 74cal 5.04/7.49kmph 5) 1km - 10:44(10:44/km) 126/145bpm [1352b/km] 73cal 5.59/8.53kmph 6) 0.03km - 23(14:01/km) 122/125bpm [1709b/km] 1cal 4.28/4.67kmph Add a comment 0mi, 30:00 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. Calf Raise: 4 sets of 10 5. Glute Bridge: 4 sets of 10 6. Plank 4 x 30s 7. Wallsit 4 x 30s Add a comment	5mi, 1:17:00 Run - General 1) 1km - 9:37(9:37/km) 107/130bpm [1028b/km] 63cal 6.24/8.77kmph 2) 1km - 9:09(9:09/km) 121/133bpm [1107b/km] 71cal 6.56/8.9kmph 3) 1km - 9:10(9:10/km) 124/137bpm [1136b/km] 69cal 6.55/8.83kmph 4) 1km - 10:15(10:15/km) 121/144bpm [1240b/km] 78cal 5.85/8.53kmph 5) 1km - 9:32(9:32/km) 111/127bpm [1057b/km] 66cal 6.3/8kmph 6) 1km - 9:00(9:00/km) 109/126bpm [980b/km] 64cal 6.67/10.14kmph 7) 1km - 9:54(9:54/km) 111/132bpm [1099b/km] 69cal 6.06/9.21kmph 8) 1km - 9:57(9:57/km) 116/142bpm [1155b/km] 72cal 6.03/9.44kmph 9) 0.06km - 27(7:59/km) 140/143bpm [1117b/km] 3cal 7.52/8.16kmph Add a comment	3.1mi, 51:48 Run - Intervals JG Hill Repeats workout 1) 0.49km - 5:00(10:12/km) 101/118bpm [1030b/km] 31cal 5.89/8.9kmph 2) 0.01km - 10(12:59/km) 113/115bpm [1468b/km] 1cal 4.62/5.75kmph 3) 0.07km - 30(7:20/km) 113/118bpm [829b/km] 4cal 8.18/8.6kmph 4) 0.04km - 30(11:50/km) 120/122bpm [1421b/km] 3cal 5.07/8kmph 5) 0.06km - 30(7:49/km) 115/119bpm [898b/km] 3cal 7.68/8.23kmph 6) 0.04km - 30(12:24/km) 116/120bpm [1438b/km] 3cal 4.84/7.96kmph 7) 0.07km - 30(7:40/km) 111/117bpm [852b/km] 3cal 7.82/8.6kmph 8) 0.05km - 30(11:06/km) 118/121bpm [1309b/km] 2cal 5.41/7.56kmph 9) 0.06km - 30(8:07/km) 116/130bpm [941b/km] 3cal 7.39/8.53kmph 10) 0.05km - 30(10:12/km) 133/135bpm [1357b/km] 4cal 5.88/8.13kmph 11) 0.12km - 1:10(9:51/km) 129/133bpm [1271b/km] 9cal 6.09/7.96kmph 12) 0.01km - 6(11:34/km) 124/127bpm [1435b/km] 5.19/4.87kmph 13) 0.05km - 30(9:31/km) 121/129bpm [1152b/km] 3cal 6.3/8.33kmph 14) 0.06km - 30(8:16/km) 127/130bpm [1050b/km] 3cal 7.26/10.85kmph 15) 0.05km - 30(9:12/km) 130/133bpm [1196b/km] 4cal 6.52/9.81kmph 16) 0.15km - 1:42(11:25/km) 119/133bpm [1358b/km] 9cal 5.26/8.97kmph 17) 0.03km - 15(8:44/km) 109/112bpm [952b/km] 1cal 6.87/10.95kmph 18) 0.08km - 1:00(12:01/km) 110/119bpm [1322b/km] 7cal 4.99/11.92kmph 19) 0.04km - 15(7:00/km) 105/115bpm [734b/km] 1cal 8.58/10.18kmph 20) 0.07km - 55(12:36/km) 121/127bpm [1524b/km] 4cal 4.76/9.71kmph 21) 0.05km - 15(5:29/km) 114/116bpm [625b/km] 1cal 10.94/11.12kmph 22) 0.08km - 1:00(12:42/km) 122/130bpm [1548b/km] 7cal 4.73/11.12kmph 23) 0.04km - 15(6:29/km) 114/118bpm [739b/km] 1cal 9.26/9.81kmph 24) 0.09km - 1:06(12:34/km) 120/128bpm [1507b/km] 5cal 4.78/9.74kmph 25) 0.04km - 15(5:37/km) 110/112bpm [618b/km] 1cal 10.69/11.08kmph 26) 0.08km - 1:00(12:31/km) 118/125bpm [1477b/km] 7cal 4.8/10.68kmph 27) 0.04km - 15(6:41/km) 113/115bpm [754b/km] 1cal 8.99/10.35kmph 28) 0.09km - 1:08(12:56/km) 114/120bpm [1474b/km] 5cal 4.64/9.98kmph 29) 0.04km - 15(5:55/km) 107/111bpm [634b/km] 1cal 10.13/10.71kmph 30) 0.08km - 1:00(13:17/km) 117/123bpm [1555b/km] 6cal 4.51/10.21kmph 31) 0.04km - 15(6:13/km) 111/115bpm [690b/km] 1cal 9.65/10.11kmph 32) 0.09km - 1:08(12:56/km) 116/123bpm [1500b/km] 5cal 4.64/9.57kmph 33) 0.05km - 15(5:17/km) 108/110bpm [570b/km] 1cal 11.36/11.92kmph 34) 0.07km - 1:00(13:49/km) 119/123bpm [1644b/km] 5cal 4.34/10.98kmph 35) 0.04km - 15(6:45/km) 110/114bpm [742b/km] 1cal 8.89/9.51kmph 36) 0.1km - 1:15(13:08/km) 96/107bpm [1260b/km] 5cal 4.57/9.44kmph 37) 0.04km - 15(5:35/km) 90/94bpm [503b/km] 10.73/11.89kmph 38) 0.07km - 1:00(14:13/km) 105/112bpm [1493b/km] 5cal 4.22/10.75kmph 39) 0.03km - 15(8:04/km) 105/110bpm [847b/km] 1cal 7.44/9.21kmph 40) 0.1km - 1:13(12:21/km) 107/116bpm [1321b/km] 5cal 4.86/8.4kmph 41) 0.05km - 15(5:18/km) 101/106bpm [535b/km] 1cal 11.33/11.76kmph 42) 0.06km - 1:00(15:51/km) 107/111bpm [1695b/km] 5cal 3.79/10.58kmph 43) 0.04km - 15(6:30/km) 105/114bpm [682b/km] 1cal 9.24/10.08kmph 44) 0.08km - 1:07(13:18/km) 108/117bpm [1436b/km] 5cal 4.51/9.77kmph 45) 0.05km - 15(5:05/km) 100/104bpm [508b/km] 11.82/11.92kmph 46) 0.08km - 1:00(12:45/km) 115/123bpm [1466b/km] 6cal 4.71/11.56kmph 47) 0.04km - 15(6:36/km) 111/119bpm [732b/km] 1cal 9.09/10.04kmph 48) 0.1km - 1:15(12:39/km) 121/134bpm [1530b/km] 6cal 4.74/9.14kmph 49) 0.05km - 15(5:24/km) 109/114bpm [589b/km] 1cal 11.11/11.22kmph 50) 0.08km - 1:00(13:07/km) 121/129bpm [1587b/km] 6cal 4.57/10.78kmph 51) 0.04km - 15(5:58/km) 114/116bpm [680b/km] 1cal 10.06/11.15kmph 52) 0.09km - 1:24(14:53/km) 113/124bpm [1682b/km] 7cal 4.03/9.77kmph 53) 0.05km - 15(5:20/km) 102/104bpm [545b/km] 1cal 11.23/11.25kmph 54) 0.07km - 1:00(13:20/km) 124/133bpm [1654b/km] 5cal 4.5/11.32kmph 55) 0.02km - 15(13:21/km) 119/122bpm [1588b/km] 1cal 4.5/4.7kmph 56) 0.45km - 5:00(11:09/km) 107/124bpm [1194b/km] 33cal 5.38/7.09kmph 57) 0.86km - 7:38(8:52/km) 104/116bpm [921b/km] 59cal 6.77/8.46kmph Add a comment 0mi, 30:00 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. Calf Raise: 4 sets of 10 5. Glute Bridge: 4 sets of 10 6. Plank 4 x 30s 7. Wallsit 4 x 30s Add a comment	4.6mi, 2:18:04 Walk - General 1) 1km - 20:19(20:19/km) 78/107bpm [1585b/km] 74cal 33/55rpm 2.95/5.34kmph 2) 1km - 16:45(16:45/km) 95/116bpm [1591b/km] 71cal 41/79rpm 3.58/4.7kmph 3) 1km - 24:57(24:57/km) 99/129bpm [2471b/km] 92cal 29/79rpm 2.4/4.57kmph 4) 1km - 19:28(19:28/km) 101/112bpm [1966b/km] 76cal 37/79rpm 3.08/4.23kmph 5) 1km - 19:18(19:18/km) 97/114bpm [1872b/km] 80cal 37/79rpm 3.11/4.7kmph 6) 1km - 16:18(16:18/km) 103/113bpm [1678b/km] 68cal 42/56rpm 3.68/5kmph 7) 1km - 14:27(14:27/km) 104/117bpm [1503b/km] 64cal 49/57rpm 4.15/4.9kmph 8) 0.36km - 6:32(18:10/km) 104/129bpm [1890b/km] 26cal 39/77rpm 3.3/4.47kmph Add a comment
Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13
0.8mi, 17:13 Run - Recovery Run 1) 1km - 13:16(13:16/km) 98/127bpm [1300b/km] 67cal 4.52/6.18kmph 2) 0.29km - 3:57(13:26/km) 91/98bpm [1222b/km] 19cal 4.47/4.87kmph Add a comment 3.2mi, 38:41 Run - parkrun 1) 1km - 7:40(7:40/km) 129/148bpm [990b/km] 69cal 7.82/9.14kmph 2) 1km - 7:02(7:02/km) 139/145bpm [979b/km] 70cal 8.52/9.61kmph 3) 1km - 7:40(7:40/km) 150/161bpm [1149b/km] 74cal 7.83/9.14kmph 4) 1km - 7:54(7:54/km) 150/159bpm [1186b/km] 76cal 7.59/9.1kmph 5) 1km - 7:49(7:49/km) 143/161bpm [1118b/km] 71cal 7.67/8.9kmph 6) 0.09km - 35(6:52/km) 141/144bpm [967b/km] 5cal 8.75/8.46kmph Add a comment 0.3mi, 5:30 Run - Warm Up 1) 0.4km - 5:30(13:55/km) 85/93bpm [1183b/km] 26cal 4.31/5.17kmph Add a comment	-	3mi, 1:02:15 Walk - General 1) 1km - 12:39(12:39/km) 83/94bpm [1050b/km] 68cal 55/59rpm 4.74/8.43kmph 2) 1km - 12:35(12:35/km) 80/91bpm [1007b/km] 63cal 55/59rpm 4.77/5.41kmph 3) 1km - 12:43(12:43/km) 84/91bpm [1069b/km] 63cal 56/58rpm 4.72/5.17kmph 4) 1km - 12:57(12:57/km) 76/91bpm [984b/km] 66cal 54/57rpm 4.63/4.94kmph 5) 0.83km - 11:21(13:37/km) 80/122bpm [1089b/km] 57cal 50/57rpm 4.41/5kmph Add a comment	3.2mi, 1:07:20 Walk - General 1) 1km - 13:13(13:13/km) 75/122bpm [991b/km] 67cal 53/60rpm 4.54/5.21kmph 2) 1km - 13:43(13:43/km) 61/81bpm [837b/km] 63cal 49/66rpm 4.37/5.78kmph 3) 1km - 13:36(13:36/km) 70/88bpm [952b/km] 68cal 48/58rpm 4.41/12.12kmph 4) 1km - 13:13(13:13/km) 69/99bpm [912b/km] 66cal 51/58rpm 4.54/5.24kmph 5) 1km - 12:26(12:26/km) 65/97bpm [809b/km] 45cal 54/57rpm 4.82/5.24kmph 6) 0.09km - 1:08(13:21/km) 69/78bpm [922b/km] 1cal 54/61rpm 4.49/5.24kmph Add a comment	6.2mi, 1:58:42 Run - General 1) 1km - 10:56(10:56/km) 106/130bpm [1159b/km] 69cal 5.49/8.3kmph 2) 1km - 11:22(11:22/km) 119/133bpm [1353b/km] 63cal 5.28/8.6kmph 3) 1km - 12:40(12:40/km) 116/134bpm [1470b/km] 80cal 4.73/7.93kmph 4) 1km - 12:33(12:33/km) 115/140bpm [1443b/km] 73cal 4.78/8.03kmph 5) 1km - 11:55(11:55/km) 120/142bpm [1429b/km] 72cal 5.04/7.52kmph 6) 1km - 11:04(11:04/km) 119/149bpm [1317b/km] 70cal 5.42/8.13kmph 7) 1km - 10:55(10:55/km) 114/138bpm [1245b/km] 64cal 5.49/7.93kmph 8) 1km - 12:40(12:40/km) 105/136bpm [1329b/km] 65cal 4.74/6.58kmph 9) 1km - 12:33(12:33/km) 93/121bpm [1166b/km] 71cal 4.78/7.42kmph 10) 1km - 11:29(11:29/km) 99/125bpm [1137b/km] 75cal 5.23/8.2kmph 11) 0.05km - 35(12:38/km) 90/94bpm [1137b/km] 2cal 4.75/4.94kmph Add a comment 5.6mi, 1:36:21 Run - General 1) 1km - 10:16(10:16/km) 118/139bpm [1212b/km] 64cal 5.84/7.52kmph 2) 1km - 10:09(10:09/km) 132/148bpm [1341b/km] 74cal 5.91/7.79kmph 3) 1km - 10:28(10:28/km) 130/143bpm [1361b/km] 71cal 5.73/7.69kmph 4) 1km - 11:07(11:07/km) 121/141bpm [1346b/km] 77cal 5.39/7.49kmph 5) 1km - 10:41(10:41/km) 123/143bpm [1314b/km] 63cal 5.62/7.19kmph 6) 1km - 11:00(11:00/km) 123/138bpm [1353b/km] 64cal 5.45/7.25kmph 7) 1km - 11:00(11:00/km) 119/144bpm [1309b/km] 77cal 5.45/8.33kmph 8) 1km - 10:30(10:30/km) 123/138bpm [1292b/km] 69cal 5.71/7.73kmph 9) 1km - 10:41(10:41/km) 127/150bpm [1356b/km] 75cal 5.62/7.89kmph 10) 0.03km - 28(14:09/km) 138/140bpm [1952b/km] 3cal 4.24/7.73kmph Add a comment	2.6mi, 54:52 Walk - General 1) 1km - 12:44(12:44/km) 81/102bpm [1031b/km] 67cal 54/58rpm 4.71/5.51kmph 2) 1km - 12:41(12:41/km) 64/74bpm [812b/km] 63cal 55/58rpm 4.73/5.34kmph 3) 1km - 12:47(12:47/km) 70/84bpm [895b/km] 62cal 54/58rpm 4.69/5.27kmph 4) 1km - 13:40(13:40/km) 74/82bpm [1012b/km] 68cal 51/57rpm 4.39/4.87kmph 5) 0.22km - 3:00(13:32/km) 71/77bpm [961b/km] 14cal 52/56rpm 4.43/4.9kmph Add a comment 1.3mi, 26:47 Walk - General 1) 1km - 13:22(13:22/km) 78/91bpm [1042b/km] 66cal 52/59rpm 4.49/5.31kmph 2) 1km - 12:45(12:45/km) 72/84bpm [918b/km] 65cal 54/58rpm 4.71/5.27kmph 3) 0.04km - 41(15:46/km) 55/60bpm [867b/km] 2cal 44/52rpm 3.81/4.44kmph Add a comment	2mi, 49:58 Walk - General 1) 1km - 13:53(13:53/km) 96/111bpm [1333b/km] 62cal 53/58rpm 4.32/5.04kmph 2) 1km - 14:49(14:49/km) 103/113bpm [1526b/km] 67cal 49/56rpm 4.05/5.1kmph 3) 1km - 17:35(17:35/km) 100/116bpm [1759b/km] 77cal 38/55rpm 3.41/4.8kmph 4) 0.25km - 3:40(14:52/km) 103/111bpm [1531b/km] 16cal 48/54rpm 4.04/4.5kmph Add a comment 2.1mi, 37:08 Run - General 1) 0.43km - 5:05(11:53/km) 78/89bpm [927b/km] 25cal 5.05/5.68kmph 2) 0.2km - 1:37(7:57/km) 106/125bpm [842b/km] 13cal 7.55/8.3kmph 3) 0.16km - 1:52(11:32/km) 105/128bpm [1212b/km] 10cal 5.2/5.95kmph 4) 0.19km - 1:31(8:06/km) 116/132bpm [939b/km] 12cal 7.41/7.73kmph 5) 0.17km - 2:00(12:00/km) 112/135bpm [1343b/km] 13cal 5/7.42kmph 6) 0.45km - 3:30(7:50/km) 127/139bpm [995b/km] 29cal 7.66/8.2kmph 7) 0.3km - 3:30(11:37/km) 112/139bpm [1300b/km] 23cal 5.17/7.66kmph 8) 0.2km - 1:30(7:36/km) 114/128bpm [866b/km] 11cal 7.89/8.26kmph 9) 0.17km - 2:01(12:00/km) 105/128bpm [1260b/km] 11cal 5/7.86kmph 10) 0.18km - 1:30(8:27/km) 113/126bpm [956b/km] 13cal 7.1/7.35kmph 11) 0.94km - 13:04(13:50/km) 81/126bpm [1121b/km] 67cal 4.34/7.35kmph Add a comment 0mi, 30:00 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. Calf Raise: 4 sets of 10 5. Glute Bridge: 4 sets of 10 6. Plank 4 x 30s 7. Wallsit 4 x 30s Add a comment
Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20
0.2mi, 4:55 Run - General 1) 0.36km - 4:55(13:49/km) 104/116bpm [1437b/km] 22cal 4.34/18.75kmph Add a comment 3.2mi, 40:52 Run - parkrun 1) 1km - 8:19(8:19/km) 133/147bpm [1107b/km] 71cal 7.21/9.21kmph 2) 1km - 7:51(7:51/km) 138/154bpm [1084b/km] 70cal 7.64/9.14kmph 3) 1km - 8:08(8:08/km) 129/142bpm [1049b/km] 67cal 7.38/9.91kmph 4) 1km - 7:52(7:52/km) 136/147bpm [1070b/km] 69cal 7.62/9.31kmph 5) 1km - 7:57(7:57/km) 144/155bpm [1146b/km] 71cal 7.54/9.51kmph 6) 0.09km - 44(8:00/km) 156/159bpm [1248b/km] 8cal 7.5/9.21kmph Add a comment	3.8mi, 1:32:48 Walk - General 1) 1km - 14:00(14:00/km) 100/111bpm [1401b/km] 64cal 51/59rpm 4.28/5.44kmph 2) 1km - 14:16(14:16/km) 99/108bpm [1412b/km] 63cal 47/56rpm 4.21/5.14kmph 3) 1km - 17:28(17:28/km) 95/119bpm [1660b/km] 72cal 35/56rpm 3.43/5.34kmph 4) 1km - 20:33(20:33/km) 74/99bpm [1520b/km] 74cal 31/72rpm 2.92/4.9kmph 5) 1km - 14:44(14:44/km) 71/87bpm [1046b/km] 64cal 46/57rpm 4.07/5.14kmph 6) 1km - 11:44(11:44/km) 70/100bpm [822b/km] 45cal 30/54rpm 5.11/35.41kmph 7) 0.03km - 3(1:47/km) 69/69bpm [123b/km] 41/62rpm 33.69/34.93kmph Add a comment	13.1mi, 3:41:09 Run - Long Run 1) 1km - 10:07(10:07/km) 86/119bpm [870b/km] 59cal 5.93/9.04kmph 2) 1km - 9:52(9:52/km) 95/111bpm [937b/km] 66cal 6.08/8.77kmph 3) 1km - 9:57(9:57/km) 100/115bpm [995b/km] 68cal 6.03/9.81kmph 4) 1km - 10:36(10:36/km) 95/116bpm [1008b/km] 68cal 5.66/8.97kmph 5) 1km - 10:09(10:09/km) 104/122bpm [1056b/km] 65cal 5.91/9.04kmph 6) 1km - 10:31(10:31/km) 106/121bpm [1115b/km] 70cal 5.7/8.06kmph 7) 1km - 11:31(11:31/km) 115/135bpm [1324b/km] 71cal 5.21/9kmph 8) 1km - 9:19(9:19/km) 117/133bpm [1090b/km] 66cal 6.44/8.7kmph 9) 1km - 9:44(9:44/km) 112/127bpm [1089b/km] 63cal 6.17/9.24kmph 10) 1km - 10:15(10:15/km) 104/127bpm [1065b/km] 66cal 5.86/8.13kmph 11) 1km - 10:10(10:10/km) 98/116bpm [996b/km] 59cal 5.9/8.56kmph 12) 1km - 11:12(11:12/km) 99/110bpm [1108b/km] 66cal 5.36/8.9kmph 13) 1km - 10:07(10:07/km) 110/124bpm [1112b/km] 58cal 5.93/9.04kmph 14) 1km - 10:31(10:31/km) 109/124bpm [1146b/km] 66cal 5.71/8.3kmph 15) 1km - 10:28(10:28/km) 108/119bpm [1130b/km] 62cal 5.74/8.43kmph 16) 1km - 10:55(10:55/km) 111/126bpm [1212b/km] 70cal 5.49/8.16kmph 17) 1km - 11:01(11:01/km) 107/122bpm [1179b/km] 66cal 5.45/10.35kmph 18) 1km - 10:35(10:35/km) 114/128bpm [1207b/km] 74cal 5.67/9.27kmph 19) 1km - 9:55(9:55/km) 114/129bpm [1131b/km] 61cal 6.05/9.34kmph 20) 1km - 11:49(11:49/km) 106/121bpm [1253b/km] 71cal 5.08/9.04kmph 21) 1km - 11:41(11:41/km) 103/122bpm [1203b/km] 72cal 5.14/9kmph 22) 0.06km - 45(12:39/km) 89/94bpm [1126b/km] 2cal 4.74/4.7kmph Add a comment	3.1mi, 1:32:01 Walk - General 1) 1km - 14:09(14:09/km) 104/112bpm [1472b/km] 69cal 51/57rpm 4.24/25.73kmph 2) 1km - 17:38(17:38/km) 96/113bpm [1692b/km] 66cal 22/56rpm 3.41/4.7kmph 3) 1km - 14:51(14:51/km) 88/102bpm [1307b/km] 68cal 44/56rpm 4.04/4.64kmph 4) 1km - 31:22(31:22/km) 79/103bpm [2478b/km] 90cal 18/54rpm 1.91/5.21kmph 5) 1km - 13:22(13:22/km) 91/106bpm [1217b/km] 70cal 50/56rpm 4.49/5.1kmph 6) 0.04km - 39(15:05/km) 95/100bpm [1433b/km] 2cal 46/58rpm 3.98/4.64kmph Add a comment	2.1mi, 46:07 Walk - General 1) 1km - 13:39(13:39/km) 92/103bpm [1256b/km] 67cal 49/55rpm 4.4/5.51kmph 2) 1km - 13:29(13:29/km) 87/99bpm [1173b/km] 64cal 52/56rpm 4.45/5.14kmph 3) 1km - 13:48(13:48/km) 91/100bpm [1256b/km] 62cal 51/56rpm 4.35/4.64kmph 4) 0.34km - 5:10(15:18/km) 89/95bpm [1362b/km] 25cal 42/57rpm 3.92/4.87kmph Add a comment	2.1mi, 35:44 Run - Intervals 1) 0.4km - 4:59(12:26/km) 89/101bpm [1107b/km] 23cal 4.82/5.44kmph 2) 0.18km - 1:31(8:18/km) 115/135bpm [955b/km] 10cal 7.23/7.39kmph 3) 0.17km - 2:00(11:46/km) 113/137bpm [1329b/km] 11cal 5.1/7.46kmph 4) 0.19km - 1:30(7:45/km) 122/139bpm [945b/km] 13cal 7.74/8.2kmph 5) 0.17km - 1:59(12:00/km) 114/143bpm [1368b/km] 13cal 5/8.23kmph 6) 0.19km - 1:31(8:02/km) 128/142bpm [1028b/km] 14cal 7.47/8.7kmph 7) 0.16km - 2:00(12:10/km) 111/140bpm [1351b/km] 10cal 4.93/7.49kmph 8) 0.01km - 2(6:36/km) 94/94bpm [621b/km] 9.09/4.7kmph 9) 0.18km - 1:29(8:05/km) 121/133bpm [979b/km] 12cal 7.42/8.03kmph 10) 0.16km - 2:00(12:42/km) 109/127bpm [1384b/km] 13cal 4.73/7.42kmph 11) 0.18km - 1:30(8:10/km) 119/135bpm [972b/km] 11cal 7.34/7.46kmph 12) 0.18km - 2:01(11:12/km) 114/139bpm [1277b/km] 12cal 5.36/7.49kmph 13) 0.19km - 1:30(8:03/km) 123/135bpm [990b/km] 12cal 7.46/8.33kmph 14) 1.05km - 11:42(11:12/km) 112/139bpm [1254b/km] 75cal 5.36/8.3kmph Add a comment 0mi, 30:00 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. Calf Raise: 4 sets of 10 5. Glute Bridge: 4 sets of 10 6. Plank 4 x 30s 7. Wallsit 4 x 30s Add a comment	-

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