grant mac

M45

About
Bests
All Races
Mileage
Training

Races
105
Miles
29945
Miles
2715
Miles
143
WAVA
78.55%
5k
16:32
5M
28:57
10k
35:42
10M
1:06:32
Half
1:21:28
Mara
2:57:49
100k
8:00:30

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Recent Training
16th Apr	General	3.5mi	30:37
16th Apr	General	2.2mi	17:34
16th Apr	General	4.4mi	35:23
14th Apr	General	5.2mi	51:06
13th Apr	General	1.7mi	21:20

12 Month Benchmarks	Run	Bike
Mile	5:39	3:40
5k	17:53	15:11
5mi	30:31	25:38
10k	39:57	31:54
10mi	1:13:54	56:47
Half	1:36:34	1:14:12
20mi	2:29:04	0
Mara	3:16:54	0
50k	3:54:22	0
40mi	5:06:55	0
75k	8:41:11	0
50mi	9:24:16	0

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	PB	WB
3.3km	1		12:37 65.93					12:37 6:09/mi	65.93
2.2mi	1					28:09 32.14		28:09 12:48/mi	32.14
4km	6		15:12 67.05	16:01 63.76		14:11 72.54		14:11 5:42/mi	72.54
2.7mi	1			15:10 73.43				15:10 5:37/mi	73.43
5km	12	18:48 68.36	17:28 73.65	17:50 72.28	18:22 70.41	16:32 78.55		16:32 5:19/mi	78.55
3.2mi	2			18:29 70.75				18:29 5:52/mi	70.75
3.4mi	1				44:17 31.98			44:17 13:04/mi	31.98
5.5km	3				33:47 42.28	34:38 41.40	38:47 37.16	33:47 9:53/mi	42.28
6.5km	2					40:37 41.92		40:37 10:03/mi	41.92
4.2mi	1					36:20 48.80		36:20 8:39/mi	48.80
4.4mi	1				41:10 45.05			41:10 9:21/mi	45.05
4.5mi	1				28:42 66.14			28:42 6:23/mi	66.14
7.8km	1				41:07 49.84			41:07 8:29/mi	49.84
8km	1				45:32 46.20			45:32 9:10/mi	46.20
5mi	2			30:13 69.84			28:57 73.55	28:57 5:47/mi	73.55
5.4mi	1		36:23 62.76					36:23 6:44/mi	62.76
8.8km	1				54:41 42.44			54:41 10:00/mi	42.44
9km	2				39:38 59.94			39:38 7:05/mi	59.94
6mi	7	40:08 63.44		1:10:10 36.34	1:00:34 42.18	58:32 43.76		40:08 6:41/mi	63.44
10km	15		38:10 69.20	36:38 72.17	35:48 73.99	35:42 74.38	36:32 72.93	35:42 5:45/mi	74.38
10.2km	3				51:51 52.17		53:44 50.64	51:51 8:11/mi	52.17
12km	3			49:59 64.19		45:30 70.80		45:30 6:06/mi	70.80
10mi	1		1:06:32 65.76					1:06:32 6:39/mi	65.76
11.5mi	1		1:09:54 72.51					1:09:54 6:05/mi	72.51
19.6km	2				3:05:45 29.01			3:05:45 15:15/mi	29.01
12.6mi	1			1:23:38 66.66				1:23:38 6:38/mi	66.66
13.1mi	5		1:23:56 69.07	1:21:49 70.87			1:21:28 71.56	1:21:28 6:13/mi	71.56
25km	1				4:20:10 26.75			4:20:10 16:45/mi	26.75
16mi	2					2:55:59 40.89		2:55:59 11:00/mi	40.89
27.7km	1					4:21:24 29.77		4:21:24 15:11/mi	29.77
18mi	2					3:22:58 40.22	3:37:00 37.72	3:22:58 11:17/mi	40.22
26.2mi	3		3:08:05 64.63	2:57:49 68.38				2:57:49 6:47/mi	68.38
28mi	1			4:15:45 51.58				4:15:45 9:08/mi	51.58
33mi	2				3:53:33 69.27	3:37:28 74.52		3:37:28 6:35/mi	74.52
40mi	1			5:50:34 58.60				5:50:34 8:46/mi	58.60
50mi	1				8:34:36 52.14			8:34:36 10:18/mi	52.14
53mi	1				8:46:39 55.08			8:46:39 9:56/mi	55.08
100km	1					8:00:30 74.30		8:00:30 7:44/mi	74.30
108mi	1						29:23:00 41.83	29:23:00 16:19/mi	41.83

2015		Result	WAVA	Distance
20 Jun	West Highland Way race		0.00	95mi
25 Apr	Highland Fling		0.00	53mi
14 Feb	Carnethy 5		0.00	9.1km
2014		Result	WAVA	Distance
5 Oct	Great Scottish Run Half Marathon PB	1:21:28	71.56	13.1mi
27 Sep	Two Breweries Hill Race SB	3:37:00	37.72	18mi
21 Sep	Strathcarron Hospice 10k		0.00	10km
6 Sep	Glenmore 12/24		0.00	50mi
20 Aug	Irvine Marymass 10k SB	36:32	72.93	10km
18 Jun	Red Moss Kips	50:03	47.76	9km
14 Jun	Durisdeer Hill Race	2:07:40	31.36	14.7km
4 Jun	Cort-ma Law hill race	1:04:08	41.54	10km
31 May	Ben Ledi Hill Race	1:12:58	36.51	10km
28 May	Kilpatricks Hill Race SB	53:44	50.64	10.2km
30 Apr	Kaim Hill Race SB	38:47	37.16	5.5km
23 Apr	Beinn Dubh hill race	47:59	35.64	6.5km
2 Feb	Renfrewshire AAA Road Race Championships PB	28:57	73.55	5mi
10 Jan	Spine Challenger PB	29:23:00	41.83	108mi
2013		Result	WAVA	Distance
17 Dec	Nebit Moonrace PB	28:09	32.14	2.2mi
9 Nov	Jimmy Irvine Bella 10K PB	35:42	74.38	10km
2 Nov	Glen Ogle 33 Ultra PB	3:37:28	74.52	33mi
27 Oct	Run of the Mill	1:22:12	47.87	14.5km
26 Oct	National XC Relays, Cumbernauld PB	14:11	72.55	4km
13 Oct	Pentland Skyline Hill Race PB	2:55:59	40.89	16mi
12 Oct	West District XC Relays	13:57	73.76	4km
5 Oct	Ben Venue Hill Race	1:24:57	37.92	12km
21 Sep	Two Breweries - date TBC PB	3:22:58	40.22	18mi
1 Sep	Bella 10K	35:53	74.00	10km
12 Jun	Ben Sheann Hill Race	30:10	28.74	3.4km
5 Jun	Cort-ma Law hill race	53:13	49.90	10km
25 May	Isle of Jura Fell Race PB	4:21:24	29.77	27.7km
18 May	Goatfell Race	1:31:09	46.31	15.5km
4 May	Stuc a' Chroin - date TBC	2:52:50	35.21	22km
24 Apr	Beinn Dubh PB	40:37	41.92	6.5km
17 Apr	Kaim Hill Race SB	34:38	41.40	5.5km
31 Mar	Perth Ultra Fest - 100km PB	8:00:30	74.30	100km
16 Mar	Dunky Wright Memorial 5k PB	16:32	78.55	5km
23 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	45:30	70.80	12km
16 Feb	Carnethy 5 SB	58:32	43.76	6mi
9 Feb	Devil's Burdens New Leg 4 PB	36:20	48.80	4.2mi
12 Jan	Glasgow parkrun	17:07	75.55	5km
2012		Result	WAVA	Distance
17 Nov	Renfrewshire xc (senior men) PB	28:42	66.14	4.5mi
10 Nov	Knockfarrel Hill Race PB	45:32	46.20	8km
3 Nov	Dumyat Dash PB	54:41	42.44	8.8km
14 Oct	Pentland Skyline	3:06:50	38.45	16mi
13 Oct	Glasgow parkrun SB	18:22	70.41	5km
1 Sep	Glenmore 12/24		0.00	50mi
28 Jul	Lakeland 50 PB	8:34:36	52.14	50mi
11 Jul	Maddy Moss Hill Race	1:01:38	41.45	6mi
7 Jul	Arrochar Alps PB	4:20:10	26.75	25km
27 Jun	The Law Breaker PB	44:17	31.98	3.39mi
20 Jun	Red Moss Revolution PB	39:38	59.94	9km
9 Jun	Glen Rosa Horseshoe PB	3:05:45	29.01	19.6km
6 Jun	Cort-ma Law Hill Race	54:18	48.78	10km
30 May	Kilpatricks Hill Race PB	51:51	52.17	10.2km
19 May	Goatfell Race	1:33:30	45.05	15.5km
9 May	Dumyat Hill Race PB	41:07	49.84	7.8km
28 Apr	Highland Fling PB	8:46:39	55.08	53mi
18 Apr	Kaim Hill Race PB	33:47	42.28	5.5km
17 Mar	D33 Ultra SB	3:53:33	69.27	33mi
4 Mar	Down By The River 10k SB	35:48	73.99	10km
25 Feb	Conic Hill Race	29:52	43.30	5km
11 Feb	Carnethy 5 SB	1:00:34	42.18	6mi
21 Jan	Devil's Burdens Relay Race - Leg 1 PB	41:10	45.05	4.4mi
2011		Result	WAVA	Distance
3 Dec	Yamaa Trust Winter Ultra PB	4:15:45	51.58	28mi
19 Nov	Renfrewshire AAA County CC Championships - Senior Men	36:01	70.80	6mi
29 Oct	The Original Mountain Marathon (OMM)		0.00	26.2mi
22 Oct	National XC Relays, Cumbernauld SB	16:01	63.76	4km
2 Oct	Baxters Loch Ness Marathon PB	2:57:49	68.38	26.2mi
24 Sep	George Cummings Road Relays PB	15:10	73.43	2.7mi
21 Aug	Bella 5K SB	17:50	72.28	5km
7 Aug	Helensburgh half marathon SB	1:21:49	70.87	13.1mi
16 Jul	Clyde Stride Ultra Marathon PB	5:50:34	58.60	40mi
24 Jun	Brian Goodwin Memorial 10k SB	36:38	72.17	10km
18 Jun	Glen Rosa Horseshoe	3:49:40	23.44	19.6km
8 Jun	Cort-ma Law Hill Race	1:01:54	42.71	10km
2 Jun	Dumbarton 10k	37:47	69.98	10km
1 Jun	Kilpatricks Hill Race	56:35	47.73	10.2km
26 May	Clydebank 10k	37:18	70.88	10km
19 May	Helensburgh 10k	37:36	70.32	10km
4 May	Troon Tortoises 10K	38:04	69.46	10km
30 Apr	Highland Fling Relay - Leg One - Milngavie to Drymen PB	1:23:38	66.66	12.6mi
27 Apr	Whangie Whizz	32:31	54.55	6.8km
10 Apr	Lochaber Marathon	3:07:21	64.90	26.2mi
3 Apr	Scottish Athletics Road Relay Champs. (Short Stage) PB	18:29	70.75	3.15mi
13 Mar	Balloch to Clydebank Half Marathon	1:22:03	70.67	13.1mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	49:59	64.19	12km
12 Feb	Carnethy 5 Hill Race SB	1:10:10	36.34	6mi
6 Feb	Renfrewshire AAA Road Race Championships SB	30:13	69.84	5mi
22 Jan	Devil's Burdens Relay Race (Leg 3)	1:09:58	39.00	10.3km
15 Jan	Winter Feast Duathlon Series: The Appetiser	/ 24:28 /37:16	0.00	0km/15km/10km
2010		Result	WAVA	Distance
20 Nov	Renfrewshire AAA Cross Country Championships (Men) PB	36:23	62.76	5.4mi
23 Oct	National XC Relays, Cumbernauld	16:25	62.08	4km
16 Oct	Renfrewshire XC Relays Linwood PB	12:37	65.93	3.3km
3 Oct	Baxters Loch Ness Marathon SB	3:08:05	64.63	26.2mi
25 Sep	George Cummings Road Relays, Houston SB	15:12	67.05	4km
5 Sep	Great Scottish Run Half Marathon SB	1:23:56	69.07	13.1mi
8 Aug	Bellahouston Road Runners 5K SB	17:28	73.65	5km
9 Jul	Round Arran Relay North 1 PB	1:09:54	72.51	11.5mi
8 May	Glasgow parkrun	18:47	68.49	5km
5 May	Troon Tortoises 10K SB	38:10	69.20	10km
17 Apr	Glasgow parkrun	18:53	68.12	5km
11 Apr	Tom Scott Memorial 10 Mile Road Race PB	1:06:32	65.76	10mi
3 Apr	Scottish Road Relay Championships Short Stage (3.15 miles)	19:30	66.93	3.15mi
20 Mar	Dunky Wright Memorial 5k	19:06	67.35	5km
14 Mar	Inverness Half Marathon	1:30:27	64.10	13.1mi
2009		Result	WAVA	Distance
5 Dec	West District Cross Country Championships (Senior Men) PB	40:08	63.44	6mi
28 Nov	Glasgow parkrun	19:19	66.53	5km
22 Nov	Renfrewshire AAA XC Championships- Senior Men	44:58	56.62	6mi
31 Oct	Allan Scally Road Relay Championships	30:47	65.63	4.8mi
24 Oct	National XC Relays, Cumbernauld	16:34	61.44	4km
10 Oct	Glasgow Parkrun SB	18:48	68.36	5km
26 Sep	Glasgow Parkrun	19:17	66.64	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	344	330	277	99	0	0	0	0	0	0	0	0	1050
2023	2	3	0	0	0	0	0	1	8	4	6	3	28
2023	250	188	186	208	318	304	318	207	293	159	236	273	2940
2023	0	0	0	0	0	0	13	0	30	0	0	0	43
2022	4	0	0	12	5	9	4	0	5	0	15	12	66
2022	202	236	126	200	235	209	243	315	260	250	205	201	2682
2022	13	0	0	0	0	120	0	0	0	0	0	0	133
2021	0	0	0	0	5	0	0	0	0	0	10	0	15
2021	286	315	260	276	173	187	312	293	356	250	230	220	3158
2021	10	8	0	0	0	24	57	72	0	0	0	0	170
2020	0	0	0	0	0	0	0	0	0	0	0	3	4
2020	278	272	334	294	323	331	296	281	267	340	383	343	3743
2020	0	0	22	49	19	27	129	53	25	0	0	0	324
2019	0	0	0	0	0	0	6	0	0	0	0	0	6
2019	94	215	287	293	314	233	309	408	420	364	186	282	3406
2019	91	15	0	28	8	28	37	15	0	0	15	0	237
2018	322	299	413	175	272	285	271	246	226	348	374	270	3502
2018	0	0	0	24	43	0	38	43	38	13	0	0	200
2017	0	0	0	0	0	0	0	0	99	264	210	283	856
2017	0	0	0	0	0	0	0	0	87	22	0	0	108
2013	429	379	379	148	251	241	197	190	150	0	0	0	2364
2013	0	0	0	80	118	94	290	388	140	0	0	0	1110
2012	0	0	0	0	0	9	0	0	0	0	0	0	9
2012	301	317	355	237	278	360	254	256	177	239	294	379	3446
2012	21	40	22	30	42	13	0	0	40	56	0	0	263
2011	0	0	0	0	0	15	0	0	0	0	0	0	15
2011	283	242	269	198	245	239	212	272	225	193	183	239	2800
2011	0	0	0	25	0	0	50	0	0	0	52	0	127

Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	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
4.5mi, 35:55 Run - General 1) 3.02km - 17:20(5:44/km) 137/148bpm [786b/km] 233cal 350/485W 2) 0.27km - 1:00(3:42/km) 147/156bpm [544b/km] 16cal 406/504W 3) 0.11km - 30(4:24/km) 157/158bpm [691b/km] 8cal 317/403W 4) 0.53km - 2:00(3:47/km) 149/158bpm [565b/km] 31cal 354/431W 5) 0.14km - 30(3:33/km) 151/152bpm [536b/km] 8cal 367/401W 6) 0.35km - 2:00(5:42/km) 142/153bpm [809b/km] 28cal 347/458W 7) 0.28km - 1:00(3:38/km) 142/145bpm [515b/km] 15cal 348/406W 8) 0.08km - 30(6:17/km) 146/147bpm [918b/km] 7cal 321/409W 9) 0.51km - 2:00(3:58/km) 142/146bpm [562b/km] 29cal 340/387W 10) 0.13km - 30(3:54/km) 140/140bpm [546b/km] 7cal 446/486W 11) 0.36km - 2:00(5:35/km) 148/152bpm [828b/km] 28cal 336/484W 12) 0.26km - 1:00(3:55/km) 151/157bpm [592b/km] 16cal 410/490W 13) 0.08km - 30(5:55/km) 158/158bpm [935b/km] 8cal 300/465W 14) 0.5km - 2:00(3:59/km) 152/156bpm [604b/km] 31cal 351/451W 15) 0.14km - 30(3:29/km) 150/150bpm [524b/km] 8cal 299/357W 16) 0.41km - 2:00(4:52/km) 148/150bpm [720b/km] 30cal 306/417W 17) 0.09km - 35(6:20/km) 147/148bpm [932b/km] 8cal 346/418W Add a comment 2.2mi, 17:13 Run - General 1) 3.56km - 17:13(4:50/km) 129/146bpm [623b/km] 222cal 351/629W Add a comment 2.2mi, 18:54 Run - General 1) 3.51km - 18:54(5:23/km) 125/144bpm [672b/km] 215cal 330/764W Add a comment	-	3.4mi, 27:01 Run - General 1) 5.52km - 27:01(4:54/km) 132/154bpm [646b/km] 362cal 374/648W Add a comment	40.2mi, 5:08:39 Run - General 1) 2.38km - 10:36(4:27/km) 143/151bpm [637b/km] 154cal 413/763W 2) 2.38km - 10:56(4:36/km) 146/151bpm [671b/km] 160cal 331/488W 3) 2.38km - 11:06(4:40/km) 145/151bpm [676b/km] 159cal 334/466W 4) 2.38km - 11:02(4:38/km) 147/154bpm [682b/km] 160cal 347/433W 5) 2.38km - 10:59(4:37/km) 146/153bpm [673b/km] 156cal 350/435W 6) 2.38km - 10:59(4:37/km) 145/150bpm [669b/km] 154cal 353/419W 7) 2.38km - 10:57(4:36/km) 147/151bpm [676b/km] 154cal 354/447W 8) 2.38km - 10:58(4:36/km) 146/151bpm [673b/km] 161cal 354/423W 9) 2.38km - 11:22(4:46/km) 146/151bpm [697b/km] 158cal 339/413W 10) 2.38km - 11:05(4:39/km) 148/153bpm [689b/km] 156cal 350/439W 11) 2.38km - 11:13(4:43/km) 148/153bpm [697b/km] 154cal 347/432W 12) 2.38km - 10:55(4:35/km) 151/154bpm [693b/km] 155cal 352/409W 13) 2.38km - 11:08(4:41/km) 151/154bpm [707b/km] 158cal 347/422W 14) 2.38km - 11:16(4:44/km) 150/153bpm [710b/km] 157cal 346/423W 15) 2.38km - 11:22(4:47/km) 150/154bpm [717b/km] 155cal 344/473W 16) 2.38km - 11:35(4:52/km) 150/155bpm [730b/km] 155cal 338/513W 17) 2.38km - 11:22(4:47/km) 151/154bpm [721b/km] 157cal 342/460W 18) 2.38km - 11:20(4:46/km) 152/155bpm [723b/km] 155cal 344/449W 19) 2.38km - 11:26(4:48/km) 152/155bpm [731b/km] 156cal 342/476W 20) 2.38km - 11:19(4:45/km) 153/155bpm [728b/km] 154cal 351/497W 21) 2.38km - 11:24(4:47/km) 152/156bpm [728b/km] 152cal 337/442W 22) 2.38km - 11:32(4:51/km) 151/157bpm [732b/km] 157cal 336/446W 23) 2.38km - 11:42(4:55/km) 150/154bpm [737b/km] 158cal 332/454W 24) 2.38km - 11:41(4:54/km) 149/154bpm [731b/km] 168cal 335/439W 25) 2.38km - 11:52(4:59/km) 148/152bpm [738b/km] 162cal 323/407W 26) 2.38km - 12:14(5:08/km) 146/151bpm [750b/km] 165cal 317/439W 27) 2.38km - 12:57(5:26/km) 141/146bpm [767b/km] 166cal 299/369W 28) 0.41km - 2:23(5:48/km) 137/139bpm [795b/km] 29cal 284/307W Add a comment	-	3.5mi, 31:41 Run - General 1) 5.68km - 31:41(5:35/km) 134/146bpm [748b/km] 408cal 342/488W Add a comment 2.2mi, 18:11 Run - General 1) 3.55km - 18:11(5:07/km) 129/144bpm [661b/km] 233cal 402/636W Add a comment 2.3mi, 18:16 Run - General 1) 3.64km - 18:16(5:01/km) 138/149bpm [692b/km] 256cal 364/523W Add a comment	-
Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	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
-	0mi, 18:39 Cross - Strength Add a comment 5.2mi, 42:33 Run - General 1) 4.5km - 22:59(5:06/km) 129/143bpm [659b/km] 295cal 353/680W 2) 0.14km - 36(4:22/km) 143/161bpm [625b/km] 9cal 546/611W 3) 0.19km - 1:02(5:27/km) 153/161bpm [835b/km] 15cal 348/539W 4) 0.15km - 37(4:07/km) 143/155bpm [589b/km] 9cal 379/468W 5) 0.2km - 1:06(5:34/km) 153/156bpm [853b/km] 17cal 319/493W 6) 0.15km - 40(4:30/km) 150/161bpm [675b/km] 10cal 415/502W 7) 0.2km - 1:09(5:39/km) 156/162bpm [881b/km] 17cal 274/486W 8) 0.15km - 40(4:23/km) 130/132bpm [570b/km] 8cal 355/474W 9) 0.22km - 1:17(5:51/km) 135/140bpm [791b/km] 16cal 240/508W 10) 0.15km - 36(3:58/km) 143/164bpm [567b/km] 9cal 436/632W 11) 0.21km - 1:12(5:49/km) 165/168bpm [960b/km] 18cal 255/620W 12) 0.15km - 38(4:11/km) 161/164bpm [674b/km] 10cal 494/634W 13) 0.25km - 1:30(5:56/km) 150/168bpm [890b/km] 21cal 244/624W 14) 0.15km - 39(4:13/km) 137/141bpm [578b/km] 9cal 485/622W 15) 1.5km - 7:52(5:14/km) 139/157bpm [728b/km] 111cal 316/605W Add a comment	7.6mi, 1:10:56 Run - General 1) 12.3km - 1:10:56(5:46/km) 143/165bpm [825b/km] 926cal 291/1023W Add a comment	4.4mi, 43:18 Run - General 1) 4.18km - 27:56(6:41/km) 151/168bpm [1009b/km] 400cal 359/546W 2) 2.92km - 15:23(5:16/km) 135/165bpm [710b/km] 161cal 204/434W Add a comment	3.1mi, 32:24 Run - Treadmill 1) 0.55km - 4:10(7:35/km) 120/130bpm [910b/km] 46cal 216/291W 2) 0.68km - 4:00(5:55/km) 139/146bpm [823b/km] 55cal 275/330W 3) 0.22km - 1:00(4:38/km) 151/157bpm [700b/km] 15cal 317/366W 4) 0.74km - 4:00(5:25/km) 149/157bpm [807b/km] 60cal 290/377W 5) 0.21km - 1:00(4:43/km) 153/157bpm [721b/km] 15cal 339/376W 6) 0.63km - 4:00(6:23/km) 150/159bpm [957b/km] 60cal 251/389W 7) 0.21km - 1:00(4:47/km) 155/160bpm [741b/km] 15cal 333/374W 8) 0.69km - 4:00(5:46/km) 152/161bpm [876b/km] 60cal 280/360W 9) 0.15km - 1:00(6:40/km) 134/156bpm [893b/km] 10cal 238/359W 10) 0.01km - 10(11:31/km) 149/152bpm [1715b/km] 2cal 125/316W 11) 0.04km - 22(10:30/km) 153/159bpm [1608b/km] 6cal 154/406W 12) 0.01km - 20(42:19/km) 160/161bpm [6770b/km] 5cal 19/383W 13) 0.07km - 22(4:54/km) 161/163bpm [789b/km] 6cal 316/456W 14) 0.03km - 30(17:56/km) 161/164bpm [2888b/km] 8cal 56/420W 15) 0.11km - 30(4:35/km) 153/158bpm [701b/km] 8cal 332/458W 16) 0.02km - 30(21:44/km) 161/163bpm [3499b/km] 8cal 55/414W 17) 0.1km - 30(4:51/km) 156/159bpm [756b/km] 7cal 323/439W 18) 0.02km - 34(24:40/km) 162/164bpm [3996b/km] 9cal 47/410W 19) 0.11km - 30(4:30/km) 160/165bpm [719b/km] 8cal 344/438W 20) 0.03km - 38(24:27/km) 164/166bpm [4010b/km] 10cal 65/418W 21) 0.13km - 30(3:48/km) 159/164bpm [603b/km] 8cal 409/457W 22) 0.26km - 2:49(10:58/km) 153/167bpm [1679b/km] 42cal 135/421W Add a comment	3.9mi, 32:32 Run - General 1) 6.3km - 32:32(5:10/km) 134/148bpm [692b/km] 430cal 305/442W Add a comment 4.1mi, 31:53 Run - General 1) 6.55km - 31:53(4:52/km) 137/152bpm [666b/km] 434cal 324/451W Add a comment	2.2mi, 18:12 Run - General 1) 3.56km - 18:12(5:07/km) 128/142bpm [655b/km] 233cal 345/478W Add a comment 4.2mi, 34:33 Run - General 1) 6.73km - 34:33(5:08/km) 130/145bpm [667b/km] 428cal 318/546W Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	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
4.9mi, 47:02 Run - Treadmill 1) 0.06km - 33(8:35/km) 91/104bpm [781b/km] 3cal 197/348W 2) 3.9km - 20:00(5:07/km) 148/154bpm [758b/km] 297cal 316/335W 3) 0.12km - 3:34(30:56/km) 120/154bpm [3711b/km] 25cal 55/287W 4) 3.66km - 20:00(5:27/km) 158/171bpm [862b/km] 315cal 297/346W 5) 0.06km - 2:56(45:17/km) 137/171bpm [6204b/km] 26cal 31/231W Add a comment 0.7mi, 6:26 Run - Treadmill 1) 0.82km - 4:40(5:43/km) 116/128bpm [663b/km] 49cal 288/339W 2) 0.33km - 1:46(5:23/km) 136/141bpm [731b/km] 24cal 301/330W Add a comment 3.9mi, 32:56 Run - General 1) 6.35km - 32:56(5:11/km) 130/142bpm [674b/km] 420cal 338/472W Add a comment 4mi, 32:13 Run - General 1) 4km - 19:51(4:58/km) 131/148bpm [650b/km] 262cal 331/519W 2) 0.05km - 10(3:25/km) 129/129bpm [441b/km] 2cal 336/394W 3) 0.09km - 24(4:29/km) 131/132bpm [586b/km] 6cal 281/415W 4) 0.06km - 11(3:27/km) 133/134bpm [460b/km] 2cal 298/420W 5) 0.25km - 1:12(4:51/km) 135/138bpm [655b/km] 17cal 336/434W 6) 0.05km - 11(3:28/km) 138/138bpm [478b/km] 3cal 375/389W 7) 0.21km - 1:02(4:50/km) 140/145bpm [676b/km] 15cal 346/408W 8) 0.03km - 11(5:40/km) 140/145bpm [793b/km] 3cal 235/270W 9) 0.13km - 38(4:50/km) 133/139bpm [643b/km] 8cal 238/255W 10) 0.04km - 11(5:03/km) 128/128bpm [647b/km] 2cal 238/249W 11) 0.12km - 33(4:39/km) 132/138bpm [614b/km] 7cal 233/253W 12) 0.04km - 11(4:57/km) 138/139bpm [683b/km] 2cal 229/238W 13) 1.43km - 7:27(5:13/km) 132/147bpm [688b/km] 101cal 333/454W Add a comment	-	13.2mi, 2:42:05 Run - General 1) 16.25km - 2:11:08(8:04/km) 153/180bpm [1234b/km] 1737cal 224/795W 2) 2.05km - 15:25(7:30/km) 166/179bpm [1246b/km] 234cal 395/502W 3) 2.88km - 15:33(5:24/km) 175/189bpm [945b/km] 262cal 217/488W Add a comment	3.6mi, 29:26 Run - General 1) 4.2km - 21:26(5:06/km) 124/140bpm [633b/km] 265cal 337/530W 2) 0.09km - 22(4:07/km) 120/121bpm [494b/km] 5cal 355/400W 3) 0.14km - 50(5:54/km) 139/151bpm [821b/km] 11cal 378/542W 4) 0.09km - 23(4:29/km) 128/129bpm [573b/km] 5cal 332/434W 5) 0.15km - 46(5:13/km) 137/146bpm [714b/km] 11cal 378/477W 6) 0.09km - 22(4:15/km) 143/144bpm [609b/km] 6cal 371/538W 7) 0.15km - 48(5:27/km) 145/149bpm [791b/km] 12cal 364/553W 8) 0.09km - 22(4:17/km) 134/146bpm [575b/km] 5cal 290/376W 9) 0.77km - 4:06(5:21/km) 138/150bpm [738b/km] 56cal 349/517W Add a comment	2.3mi, 17:54 Run - General 1) 3.62km - 17:54(4:57/km) 131/142bpm [648b/km] 236cal 345/495W Add a comment 4.6mi, 38:14 Run - General 1) 7.41km - 38:14(5:09/km) 132/148bpm [681b/km] 492cal 335/482W Add a comment	2.2mi, 22:32 Run - Treadmill 1) 0.14km - 59(7:16/km) 99/128bpm [720b/km] 8cal 233/318W 2) 3.28km - 20:00(6:06/km) 154/163bpm [940b/km] 309cal 263/340W 3) 0.1km - 1:32(15:26/km) 140/161bpm [2162b/km] 18cal 88/323W Add a comment	2.3mi, 25:33 Run - Treadmill 1) 0.69km - 5:00(7:14/km) 132/144bpm [954b/km] 65cal 227/251W 2) 3.04km - 20:01(6:35/km) 157/165bpm [1033b/km] 313cal 244/256W 3) 0.03km - 31(15:22/km) 157/161bpm [2414b/km] 9cal 102/249W Add a comment 5.5mi, 42:09 Run - General 1) 1.87km - 9:46(5:13/km) 125/145bpm [652b/km] 121cal 345/488W 2) 0.23km - 1:00(4:22/km) 144/157bpm [629b/km] 16cal 483/576W 3) 0.38km - 1:54(5:01/km) 142/158bpm [712b/km] 27cal 329/557W 4) 0.28km - 1:00(3:36/km) 136/149bpm [490b/km] 14cal 403/474W 5) 0.13km - 50(6:19/km) 145/150bpm [916b/km] 12cal 306/433W 6) 0.23km - 1:00(4:27/km) 146/159bpm [649b/km] 15cal 486/582W 7) 0.43km - 2:16(5:15/km) 139/161bpm [730b/km] 30cal 313/555W 8) 0.28km - 1:00(3:34/km) 138/147bpm [492b/km] 15cal 398/467W 9) 0.17km - 1:01(5:49/km) 145/152bpm [844b/km] 15cal 325/432W 10) 0.23km - 1:00(4:16/km) 149/163bpm [635b/km] 16cal 490/612W 11) 0.29km - 1:30(5:07/km) 151/165bpm [772b/km] 22cal 334/590W 12) 0.29km - 1:00(3:26/km) 140/151bpm [482b/km] 13cal 344/409W 13) 0.17km - 1:02(6:13/km) 148/153bpm [919b/km] 15cal 277/406W 14) 0.23km - 1:00(4:20/km) 145/154bpm [629b/km] 15cal 498/618W 15) 0.28km - 1:26(5:03/km) 150/154bpm [759b/km] 21cal 346/562W 16) 0.29km - 1:00(3:25/km) 141/144bpm [481b/km] 14cal 365/424W 17) 0.18km - 1:09(6:21/km) 139/145bpm [884b/km] 14cal 272/425W 18) 0.22km - 1:00(4:27/km) 134/135bpm [597b/km] 14cal 469/577W 19) 0.29km - 1:31(5:13/km) 138/149bpm [719b/km] 20cal 328/546W 20) 0.3km - 1:00(3:17/km) 143/154bpm [470b/km] 14cal 368/442W 21) 0.2km - 1:09(5:40/km) 154/161bpm [873b/km] 17cal 318/424W 22) 0.25km - 1:00(3:59/km) 156/171bpm [620b/km] 16cal 518/641W 23) 0.26km - 1:22(5:13/km) 165/173bpm [860b/km] 22cal 347/617W 24) 0.31km - 1:00(3:14/km) 151/162bpm [488b/km] 15cal 356/428W 25) 1.02km - 5:14(5:08/km) 146/164bpm [749b/km] 74cal 348/442W Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	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
3.6mi, 30:16 Run - General 1) 1.53km - 8:13(5:23/km) 122/135bpm [657b/km] 101cal 323/396W 2) 0.05km - 12(3:50/km) 119/120bpm [456b/km] 2cal 354/436W 3) 0.27km - 1:26(5:16/km) 127/138bpm [669b/km] 19cal 317/389W 4) 0.05km - 11(3:38/km) 118/119bpm [429b/km] 2cal 360/470W 5) 0.28km - 1:27(5:13/km) 128/138bpm [668b/km] 19cal 338/493W 6) 0.05km - 10(3:18/km) 119/120bpm [392b/km] 2cal 378/484W 7) 0.42km - 2:19(5:30/km) 125/138bpm [688b/km] 30cal 322/488W 8) 0.05km - 10(3:23/km) 124/126bpm [419b/km] 2cal 360/466W 9) 0.49km - 2:44(5:33/km) 128/142bpm [710b/km] 34cal 300/458W 10) 0.05km - 10(3:22/km) 126/126bpm [425b/km] 3cal 376/485W 11) 0.28km - 1:33(5:36/km) 131/143bpm [734b/km] 20cal 314/464W 12) 0.05km - 10(3:28/km) 119/121bpm [412b/km] 2cal 340/497W 13) 0.76km - 4:05(5:22/km) 121/135bpm [649b/km] 47cal 293/497W 14) 0.1km - 27(4:25/km) 122/123bpm [539b/km] 6cal 424/567W 15) 0.47km - 2:34(5:23/km) 139/152bpm [749b/km] 34cal 303/585W 16) 0.1km - 27(4:27/km) 137/139bpm [611b/km] 7cal 409/568W 17) 0.73km - 3:57(5:25/km) 130/150bpm [704b/km] 50cal 333/575W Add a comment 7.5mi, 2:23:28 Run - General 1) 3.14km - 31:34(10:02/km) 138/157bpm [1386b/km] 408cal 233/472W 2) 0.84km - 16:18(19:26/km) 149/156bpm [2896b/km] 234cal 188/376W 3) 2.05km - 33:24(16:19/km) 138/156bpm [2252b/km] 335cal 143/495W 4) 3.71km - 44:33(12:00/km) 118/146bpm [1416b/km] 252cal 71/351W 5) 2.27km - 17:38(7:45/km) 123/151bpm [953b/km] 159cal 177/383W Add a comment	-	1.7mi, 21:20 Run - General 1) 2.79km - 21:20(7:40/km) 129/145bpm [988b/km] 228cal 186/375W Add a comment 4mi, 1:12:57 Run - General 1) 1.11km - 20:52(18:45/km) 152/167bpm [2850b/km] 311cal 229/649W 2) 2.1km - 26:57(12:52/km) 161/171bpm [2071b/km] 418cal 192/750W 3) 3.15km - 25:08(7:59/km) 142/169bpm [1134b/km] 241cal 78/693W Add a comment 0.5mi, 6:02 Run - General 1) 0.84km - 6:02(7:10/km) 130/144bpm [931b/km] 71cal 285/428W Add a comment 1.5mi, 20:33 Run - General 1) 2.36km - 20:33(8:43/km) 135/152bpm [1177b/km] 254cal 252/413W Add a comment	5.2mi, 51:06 Run - General 1) 8.43km - 51:06(6:04/km) 128/142bpm [776b/km] 581cal 73/449W Add a comment	-	3.5mi, 30:37 Run - General 1) 3.52km - 20:19(5:46/km) 129/144bpm [744b/km] 254cal 346/513W 2) 0.09km - 20(3:32/km) 124/125bpm [439b/km] 4cal 343/406W 3) 0.14km - 42(5:08/km) 129/131bpm [662b/km] 9cal 348/392W 4) 0.09km - 20(3:38/km) 129/130bpm [468b/km] 5cal 430/451W 5) 0.72km - 3:43(5:08/km) 121/132bpm [621b/km] 43cal 313/419W 6) 0.09km - 20(3:50/km) 128/128bpm [491b/km] 5cal 421/487W 7) 0.27km - 1:19(4:59/km) 128/129bpm [638b/km] 16cal 301/421W 8) 0.09km - 20(3:33/km) 129/131bpm [457b/km] 5cal 370/412W 9) 0.63km - 3:14(5:06/km) 130/137bpm [664b/km] 41cal 308/395W Add a comment 2.2mi, 17:34 Run - General 1) 3.57km - 17:34(4:56/km) 132/148bpm [650b/km] 239cal 350/739W Add a comment 4.4mi, 35:23 Run - General 1) 7km - 35:23(5:03/km) 131/150bpm [663b/km] 452cal 322/456W Add a comment	-

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