Member of the Month?Each winner receives a bundle of goodies from Ledlenser.co.ukNominate Nilz |
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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 |
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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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This user has not published any recent blogs |
My parkrun |
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Victoria parkrun, Glasgow
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Recent Training | |||
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3rd Oct
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General | 2.5mi | 49:04 |
2nd Oct
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General | 3.4mi | 34:34 |
2nd Oct
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General | 4mi | 41:29 |
1st Oct
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Race | 13.4mi | 2:57:45 |
30th Sep
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General | 2.5mi | 53:15 |
Planned Races | |
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Falkirk Half Marathon | 19th Nov |
12 Month Benchmarks | Run | Bike |
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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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No pictures shared |
2023 Targets | Set your targets |
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Recent Threads |
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This user has not joined in with any threads recently |
Badges Collected | See available badges |
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Read Everyone!
This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here- Best Times
- Best WAVA
Dist | Races | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | PB | WB |
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5km | 4 | 50:03 32.27 | 37:31 44.22 | 37:36 45.85 | 37:31
12:05/mi
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45.85 | ||||||
7.5km | 1 | 1:01:42 42.16 | 1:01:42
13:14/mi
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42.16 | ||||||||
4.7mi | 2 | 1:02:43 41.84 | 1:07:39 39.58 | 1:02:43
13:21/mi
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41.84 | |||||||
5mi | 3 | 48:44 55.23 | 51:50 52.42 | 1:04:19 43.06 | 48:44
9:45/mi
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55.23 | ||||||
5.3mi | 2 | 54:21 51.60 | 53:39 52.77 | 53:39
10:13/mi
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52.77 | |||||||
8.6km | 1 | 55:54 52.57 | 55:54
10:28/mi
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52.57 | ||||||||
9km | 1 | 1:04:36 48.63 | 1:04:36
11:33/mi
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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
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55.90 |
12km | 1 | 1:40:24 41.54 | 1:40:24
13:28/mi
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41.54 | ||||||||
8.5mi | 1 | 2:12:00 37.44 | 2:12:00
15:32/mi
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37.44 | ||||||||
16km | 1 | 2:21:33 40.00 | 2:21:33
14:14/mi
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40.00 | ||||||||
10mi | 1 | 2:04:08 47.80 | 2:04:08
12:25/mi
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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
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51.15 | |
13.9mi | 1 | 2:49:42 46.46 | 2:49:42
12:13/mi
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46.46 | ||||||||
14mi | 1 | 3:02:05 44.52 | 3:02:05
13:00/mi
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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
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49.05 | |||||
50km | 1 | 8:09:45 40.58 | 8:09:45
15:46/mi
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40.58 | ||||||||
33mi | 1 | 7:42:36 45.49 | 7:42:36
14:01/mi
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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
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Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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Wed 13th Sep
Sep 13
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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 ![]() |
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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 ![]()
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 ![]() |
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 ![]() |
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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 ![]()
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 ![]() |
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 ![]()
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 ![]() |
Thu 14th Sep
Sep 14
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Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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Wed 20th Sep
Sep 20
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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 ![]()
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 ![]() |
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 ![]() |
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 ![]() |
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 ![]() |
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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 ![]()
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 ![]() |
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
|
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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 ![]() |
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 ![]() |
Split Summary
=== 1) 0.87km - 5:07(5:52/km) 74cal 10.24/12.7kmph ![]()
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 ![]() |
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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 ![]()
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 ![]() |
Thu 28th Sep
Sep 28
|
Fri 29th Sep
Sep 29
|
Sat 30th Sep
Sep 30
|
Sun 1st Oct
Oct 1
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Mon 2nd Oct
Oct 2
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Tue 3rd Oct
Oct 3
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Wed 4th Oct
Oct 4
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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 ![]() |
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 ![]() |
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 ![]() |
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 ![]()
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 ![]() |
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 ![]() |
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