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Nilz
M70 Dunbartonshire

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West End Road Runners

Races
105
Miles
7466
Miles
6
Miles
664
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 your favourite thing about Fetcheveryone? Revisiting a run, through the data.

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My parkrun
Victoria parkrun, Glasgow

Recent Training
6th Dec	General	0.6mi	14:01
5th Dec	General	2.1mi	56:57
5th Dec	General	1.9mi	32:58
4th Dec	General	1mi	18:24
4th Dec	General	0.6mi	17:23

Planned Races
Nigel Barge Memorial 10k	21st Jan
Buchlyvie 10K	27th Jan

12 Month Benchmarks	Run	Bike
Mile	10:33	5:44
5k	34:10	21:14
5mi	59:42	37:37
10k	1:14:18	54:02
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
+ 196 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
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	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
27 Jan	Buchlyvie 10K Confirmed			10km
21 Jan	Nigel Barge Memorial 10k Confirmed			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	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	87	79	14	796
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

Thu 9th Nov Nov 9	Fri 10th Nov Nov 10	Sat 11th Nov Nov 11	Sun 12th Nov Nov 12	Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15
2.5mi, 1:00:47 Run - General Split Summary === 1) 1km - 13:01(13:01/km) 87/96bpm [1133b/km] 73cal 4.61/5.27kmph 2) 1km - 13:08(13:08/km) 89/101bpm [1170b/km] 69cal 4.56/5.41kmph 3) 1km - 12:51(12:51/km) 94/105bpm [1208b/km] 68cal 4.67/5.31kmph 4) 1km - 12:44(12:44/km) 92/101bpm [1171b/km] 58cal 4.72/5.51kmph 5) 0.04km - 9:03(3:50:12/km) 89/115bpm [20488b/km] 32cal 0.26/4.64kmph Add a comment	4.1mi, 1:02:10 Run - General Split Summary === 1) 1km - 7:59(7:59/km) 121/129bpm [967b/km] 67cal 7.51/8.23kmph 2) 1km - 9:12(9:12/km) 124/143bpm [1141b/km] 71cal 6.52/7.56kmph 3) 1km - 9:23(9:23/km) 139/155bpm [1305b/km] 74cal 6.39/7.59kmph 4) 1km - 8:59(8:59/km) 143/152bpm [1285b/km] 73cal 6.68/7.73kmph 5) 1km - 9:49(9:49/km) 138/153bpm [1354b/km] 77cal 6.11/8.33kmph 6) 1km - 8:58(8:58/km) 146/159bpm [1309b/km] 73cal 6.69/7.79kmph 7) 0.59km - 7:50(13:21/km) 151/170bpm [2015b/km] 68cal 4.5/7.49kmph Add a comment 0mi, 20:00 Cross - Strength 1. Squat: 3 sets of 10 2. Arabesque: 3 sets of 5 each side 3. Runner's Lunge 3 sets of 5 each side 4. Step Down: 3 sets of 10 each side 5. Calf Raise: 3 sets of 10 6. Glute Bridge: 3 sets of 10 7. Plank, elbows 3 sets of 15s 8. Wall press 3 sets of 10 Add a comment	3.1mi, 39:20 Run - parkrun Split Summary === 1) 1km - 7:46(7:46/km) 128/138bpm [995b/km] 68cal 7.72/8.63kmph 2) 1km - 7:42(7:42/km) 141/152bpm [1085b/km] 72cal 7.79/9.64kmph 3) 1km - 7:58(7:58/km) 144/158bpm [1146b/km] 74cal 7.54/9.21kmph 4) 1km - 7:44(7:44/km) 145/154bpm [1122b/km] 72cal 7.75/9.21kmph 5) 1km - 7:46(7:46/km) 152/165bpm [1179b/km] 75cal 7.73/9.07kmph 6) 0.06km - 24(6:47/km) 153/155bpm [1038b/km] 4cal 8.84/8.16kmph Add a comment	3mi, 1:05:25 Run - General Split Summary === 1) 1km - 13:51(13:51/km) 81/95bpm [1122b/km] 62cal 4.33/5.17kmph 2) 1km - 13:31(13:31/km) 89/117bpm [1204b/km] 62cal 4.44/5kmph 3) 1km - 13:42(13:42/km) 84/96bpm [1151b/km] 68cal 4.38/5.21kmph 4) 1km - 13:56(13:56/km) 86/100bpm [1199b/km] 70cal 4.31/5kmph 5) 0.79km - 10:24(13:14/km) 76/86bpm [1005b/km] 54cal 4.54/5.04kmph Add a comment	8.7mi, 2:31:11 Run - General Split Summary === 1) 1km - 10:01(10:01/km) 118/142bpm [1182b/km] 75cal 5.99/8.43kmph 2) 1km - 10:11(10:11/km) 117/146bpm [1192b/km] 71cal 5.89/8.43kmph 3) 1km - 11:02(11:02/km) 109/129bpm [1203b/km] 78cal 5.44/7.46kmph 4) 1km - 10:50(10:50/km) 110/132bpm [1192b/km] 61cal 5.54/7.66kmph 5) 1km - 11:10(11:10/km) 102/132bpm [1140b/km] 70cal 5.37/8.36kmph 6) 1km - 13:32(13:32/km) 105/134bpm [1421b/km] 82cal 4.44/7.76kmph 7) 1km - 10:19(10:19/km) 121/137bpm [1249b/km] 64cal 5.81/8.2kmph 8) 1km - 10:17(10:17/km) 112/133bpm [1151b/km] 63cal 5.84/8.23kmph 9) 1km - 10:02(10:02/km) 116/132bpm [1163b/km] 66cal 5.98/8.63kmph 10) 1km - 10:20(10:20/km) 108/126bpm [1116b/km] 66cal 5.8/8.43kmph 11) 1km - 10:36(10:36/km) 106/118bpm [1124b/km] 64cal 5.66/8.23kmph 12) 1km - 10:53(10:53/km) 107/126bpm [1164b/km] 71cal 5.52/9kmph 13) 1km - 11:33(11:33/km) 97/117bpm [1120b/km] 65cal 5.2/8.2kmph 14) 1km - 10:04(10:04/km) 107/121bpm [1078b/km] 70cal 5.96/8.16kmph 15) 0.02km - 21(16:09/km) 113/114bpm [1824b/km] 1cal 3.72/3.63kmph Add a comment	-	1.9mi, 38:52 Run - General Split Summary === 1) 1km - 11:59(11:59/km) 98/109bpm [1175b/km] 68cal 5/5.41kmph 2) 1km - 14:08(14:08/km) 53/63bpm [749b/km] 74cal 4.25/5.34kmph 3) 1km - 12:29(12:29/km) 62/77bpm [774b/km] 65cal 4.81/5.51kmph 4) 0.01km - 16(20:11/km) 63/67bpm [1272b/km] 2.97/4.67kmph Add a comment
Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19	Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22
-	-	-	1.8mi, 37:01 Run - General Split Summary === 1) 1km - 13:13(13:13/km) 101/109bpm [1335b/km] 70cal 4.54/5.58kmph 2) 1km - 12:55(12:55/km) 95/108bpm [1227b/km] 68cal 4.65/6.15kmph 3) 0.82km - 10:54(13:13/km) 89/100bpm [1177b/km] 56cal 4.54/5kmph Add a comment	5mi, 1:21:24 Run - General Split Summary === 1) 1km - 9:32(9:32/km) 130/146bpm [1238b/km] 75cal 6.3/8.73kmph 2) 1km - 9:43(9:43/km) 132/146bpm [1282b/km] 74cal 6.18/8.1kmph 3) 1km - 9:37(9:37/km) 127/140bpm [1221b/km] 66cal 6.24/8.56kmph 4) 1km - 10:43(10:43/km) 128/144bpm [1372b/km] 82cal 5.6/9.07kmph 5) 1km - 9:51(9:51/km) 125/140bpm [1232b/km] 60cal 6.09/8.23kmph 6) 1km - 10:10(10:10/km) 130/146bpm [1322b/km] 70cal 5.9/8.03kmph 7) 1km - 10:55(10:55/km) 126/143bpm [1375b/km] 71cal 5.5/8.06kmph 8) 1km - 10:28(10:28/km) 129/147bpm [1351b/km] 74cal 5.73/7.96kmph 9) 0.02km - 25(16:47/km) 111/113bpm [1863b/km] 1cal 3.57/4.8kmph Add a comment	2.5mi, 49:17 Run - General Split Summary === 1) 1km - 12:07(12:07/km) 98/105bpm [1188b/km] 65cal 4.95/5.51kmph 2) 1km - 12:07(12:07/km) 89/106bpm [1078b/km] 64cal 4.95/5.64kmph 3) 1km - 12:13(12:13/km) 85/96bpm [1038b/km] 67cal 4.91/5.34kmph 4) 1km - 12:13(12:13/km) 85/95bpm [1038b/km] 72cal 4.91/5.54kmph 5) 0.04km - 37(14:49/km) 86/89bpm [1274b/km] 2cal 4.05/4.27kmph Add a comment	3.7mi, 49:30 Run - Intervals Split Summary === 1) 1km - 8:12(8:12/km) 131/144bpm [1075b/km] 72cal 7.31/9.47kmph 2) 1km - 8:02(8:02/km) 145/155bpm [1164b/km] 77cal 7.47/10.61kmph 3) 1km - 8:02(8:02/km) 145/164bpm [1166b/km] 78cal 7.46/10.65kmph 4) 1km - 8:00(8:00/km) 143/156bpm [1144b/km] 73cal 7.5/10.75kmph 5) 1km - 8:12(8:12/km) 139/154bpm [1140b/km] 73cal 7.32/9.98kmph 6) 1km - 8:29(8:29/km) 141/151bpm [1196b/km] 74cal 7.07/9.61kmph 7) 0.01km - 32(40:18/km) 133/137bpm [5359b/km] 3cal 1.49/5.14kmph Add a comment
Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26	Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29
1.3mi, 26:46 Run - General Split Summary === 1) 1km - 12:37(12:37/km) 91/103bpm [1147b/km] 68cal 4.76/6.25kmph 2) 1km - 13:37(13:37/km) 95/113bpm [1294b/km] 65cal 4.41/5.78kmph 3) 0.04km - 32(14:32/km) 103/107bpm [1496b/km] 3cal 4.13/4.64kmph Add a comment	2.5mi, 57:18 Run - General Split Summary === 1) 1km - 14:01(14:01/km) 88/141bpm [1234b/km] 70cal 4.28/4.97kmph 2) 1km - 13:58(13:58/km) 81/95bpm [1132b/km] 68cal 4.29/5.61kmph 3) 1km - 14:07(14:07/km) 91/128bpm [1285b/km] 65cal 4.25/4.77kmph 4) 1km - 14:50(14:50/km) 70/94bpm [1038b/km] 68cal 4.05/4.9kmph 5) 0.02km - 22(17:06/km) 64/66bpm [1095b/km] 1cal 3.51/4.13kmph Add a comment 0mi, 30:00 Cross - Strength WithU 18min Full body strength, then 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	6.2mi, 2:39:44 Run - General Split Summary === 1) 1km - 14:38(14:38/km) 89/103bpm [1303b/km] 69cal 4.1/5.04kmph 2) 1km - 15:54(15:54/km) 85/95bpm [1351b/km] 75cal 3.78/5.21kmph 3) 1km - 16:00(16:00/km) 97/117bpm [1553b/km] 85cal 3.75/4.4kmph 4) 1km - 18:20(18:20/km) 89/128bpm [1632b/km] 90cal 3.27/4.33kmph 5) 1km - 15:58(15:58/km) 90/110bpm [1437b/km] 78cal 3.76/4.57kmph 6) 1km - 14:47(14:47/km) 86/112bpm [1272b/km] 61cal 4.06/4.97kmph 7) 1km - 16:23(16:23/km) 88/107bpm [1442b/km] 65cal 3.66/4.77kmph 8) 1km - 15:45(15:45/km) 82/99bpm [1292b/km] 68cal 3.81/5kmph 9) 1km - 16:58(16:58/km) 76/98bpm [1290b/km] 65cal 3.54/5.1kmph 10) 1km - 14:42(14:42/km) 77/98bpm [1132b/km] 60cal 4.08/4.7kmph 11) 0.01km - 18(21:32/km) 78/81bpm [1679b/km] 1cal 2.79/4.1kmph Add a comment 3.2mi, 40:10 Run - parkrun Split Summary === 1) 1km - 8:09(8:09/km) 134/147bpm [1092b/km] 69cal 7.36/8.56kmph 2) 1km - 7:49(7:49/km) 139/159bpm [1087b/km] 75cal 7.67/8.97kmph 3) 1km - 7:58(7:58/km) 150/161bpm [1195b/km] 74cal 7.53/8.33kmph 4) 1km - 7:46(7:46/km) 153/164bpm [1187b/km] 72cal 7.73/8.67kmph 5) 1km - 7:58(7:58/km) 157/166bpm [1250b/km] 78cal 7.53/9.14kmph 6) 0.08km - 30(6:37/km) 163/165bpm [1079b/km] 4cal 9.06/8.53kmph Add a comment 0.5mi, 8:20 Run - Warm Up Split Summary === 1) 0.76km - 8:20(11:01/km) 113/137bpm [1246b/km] 54cal 5.44/9.51kmph Add a comment	-	8.1mi, 2:11:15 Run - General Split Summary === 1) 1km - 9:32(9:32/km) 110/131bpm [1049b/km] 62cal 6.29/8.67kmph 2) 1km - 9:51(9:51/km) 114/133bpm [1122b/km] 65cal 6.09/8.33kmph 3) 1km - 9:59(9:59/km) 119/130bpm [1187b/km] 72cal 6.02/8.46kmph 4) 1km - 10:14(10:14/km) 122/133bpm [1249b/km] 62cal 5.86/8.3kmph 5) 1km - 10:58(10:58/km) 113/136bpm [1239b/km] 78cal 5.47/8.06kmph 6) 1km - 9:08(9:08/km) 130/146bpm [1187b/km] 66cal 6.57/8.9kmph 7) 1km - 11:01(11:01/km) 119/136bpm [1310b/km] 72cal 5.45/7.93kmph 8) 1km - 9:47(9:47/km) 124/140bpm [1213b/km] 65cal 6.13/8.97kmph 9) 1km - 10:11(10:11/km) 126/140bpm [1284b/km] 65cal 5.89/8.33kmph 10) 1km - 10:11(10:11/km) 120/139bpm [1221b/km] 69cal 5.9/8.23kmph 11) 1km - 9:52(9:52/km) 113/133bpm [1114b/km] 64cal 6.08/9.41kmph 12) 1km - 10:20(10:20/km) 114/133bpm [1178b/km] 69cal 5.81/8.67kmph 13) 1km - 9:48(9:48/km) 122/135bpm [1195b/km] 71cal 6.13/8.56kmph 14) 0.03km - 25(11:58/km) 120/121bpm [1437b/km] 2cal 5.01/5.1kmph Add a comment	-	-
Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3	Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6
-	1.9mi, 30:21 Run - General Split Summary === 1) 1km - 10:18(10:18/km) 122/143bpm [1256b/km] 79cal 5.83/8.06kmph 2) 1km - 9:36(9:36/km) 130/146bpm [1249b/km] 74cal 6.25/8.26kmph 3) 1km - 10:10(10:10/km) 130/142bpm [1322b/km] 76cal 5.9/8.13kmph 4) 0.02km - 17(16:39/km) 121/123bpm [2014b/km] 1cal 3.6/4.33kmph Add a comment	2.1mi, 39:44 Run - General Split Summary === 1) 1km - 10:35(10:35/km) 122/138bpm [1291b/km] 72cal 5.67/8.03kmph 2) 1km - 10:47(10:47/km) 124/139bpm [1337b/km] 71cal 5.57/7.42kmph 3) 1km - 13:27(13:27/km) 120/144bpm [1614b/km] 81cal 4.46/7.22kmph 4) 0.42km - 4:56(11:43/km) 118/131bpm [1383b/km] 33cal 5.12/7.86kmph Add a comment	1.9mi, 32:06 Run - General Split Summary === 1) 1km - 10:23(10:23/km) 121/142bpm [1257b/km] 78cal 5.77/7.66kmph 2) 1km - 9:50(9:50/km) 130/142bpm [1277b/km] 72cal 6.11/7.96kmph 3) 1km - 10:38(10:38/km) 130/145bpm [1382b/km] 77cal 5.64/7.46kmph 4) 0.09km - 1:16(14:13/km) 130/138bpm [1848b/km] 8cal 4.22/6.89kmph Add a comment	1mi, 18:24 Run - General Split Summary === 1) 1km - 11:50(11:50/km) 105/117bpm [1243b/km] 72cal 5.07/6.35kmph 2) 0.56km - 6:34(11:43/km) 107/116bpm [1254b/km] 41cal 5.12/5.58kmph Add a comment 0.6mi, 17:23 Run - General Split Summary === 1) 0.89km - 17:23(19:34/km) 96/137bpm [1879b/km] 80cal 3.06/9.91kmph Add a comment 1.9mi, 30:53 Run - General Split Summary === 1) 1km - 10:44(10:44/km) 121/144bpm [1300b/km] 83cal 5.59/8.33kmph 2) 1km - 9:50(9:50/km) 132/148bpm [1298b/km] 76cal 6.1/8.36kmph 3) 1km - 10:08(10:08/km) 128/141bpm [1297b/km] 72cal 5.92/8.97kmph 4) 0.01km - 10(14:39/km) 124/127bpm [1816b/km] 4.1/5.27kmph Add a comment	2.1mi, 56:57 Run - General Split Summary === 1) 1km - 16:25(16:25/km) 101/128bpm [1658b/km] 82cal 3.65/5.48kmph 2) 1km - 16:35(16:35/km) 97/119bpm [1609b/km] 79cal 3.62/14.61kmph 3) 1km - 17:01(17:01/km) 99/113bpm [1685b/km] 68cal 3.52/5.41kmph 4) 0.43km - 6:55(15:55/km) 104/122bpm [1656b/km] 29cal 3.77/4.8kmph Add a comment 1.9mi, 32:58 Run - General Split Summary === 1) 1km - 10:15(10:15/km) 128/162bpm [1311b/km] 87cal 5.86/8.1kmph 2) 1km - 10:43(10:43/km) 135/163bpm [1446b/km] 84cal 5.6/8.26kmph 3) 1km - 10:28(10:28/km) 127/145bpm [1329b/km] 74cal 5.73/8.33kmph 4) 0.13km - 1:33(12:01/km) 124/140bpm [1490b/km] 9cal 4.99/5.24kmph Add a comment	0.6mi, 14:01 Run - General Split Summary === 1) 1km - 13:58(13:58/km) 96/109bpm [1340b/km] 68cal 4.3/26.57kmph 2) 0.04km - 3(1:38/km) 99/99bpm [161b/km] 36.8/32.48kmph Add a comment

Nilz M70 Dunbartonshire

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Nilz
M70 Dunbartonshire