Welcome to Atleto Reports!
| Number of runs: | 2706 |
| Total distance: | 31005 km |
| Total time spent running: | 108 days 10 hours 12 minutes 50 seconds |
| Average pace: | 5:02 min/km |
| Average distance per run: | 11.5 km |
| Average time per run: | 0 hours 57 minutes 41 seconds |
Last 30 runs
| Date | Location | Distance | Time | Pace | Type of Run | Time of Day |
|---|---|---|---|---|---|---|
| Sun, May 12 | PoCo River trail | 16 km | 1:27:22 | 5:28 min/km | long run | 12:01 |
| Sat, May 11 | Alderside / Ioco | 6 km | 34:28 | 5:45 min/km | easy | 09:15 |
| Tue, May 07 | Alderside / Ioco | 10 km | 53:44 | 5:22 min/km | medium | 18:50 |
| Sun, May 05 | Vancouver Eastside - Stanley Park | 21 km | 1:50:20 | 5:15 min/km | tempo | 04:01 |
| Thu, May 02 | Alderside / Ioco | 10 km | 54:39 | 5:28 min/km | medium | 18:15 |
| Thu, Apr 25 | Town Centre Loop | 13 km | 1:09:17 | 5:20 min/km | medium | 21:45 |
| Tue, Apr 23 | Alderside / Ioco | 10 km | 53:40 | 5:22 min/km | medium | 18:21 |
| Sat, Apr 20 | Old Orchard Park | 5 km | 28:35 | 5:43 min/km | easy | 17:54 |
| Fri, Apr 19 | Alderside / Ioco | 10 km | 52:29 | 5:15 min/km | medium | 16:13 |
| Thu, Apr 18 | Old Orchard Park | 6 km | 34:24 | 5:44 min/km | medium | 19:09 |
| Wed, Apr 17 | Alderside / Ioco | 10 km | 57:29 | 5:45 min/km | medium | 18:52 |
| Sun, Apr 14 | Vancouver Downtown | 10 km | 47:15 | 4:44 min/km | race | 09:04 |
| Sat, Apr 06 | Alderside (half) | 8 km | 44:58 | 5:37 min/km | easy | 13:20 |
| Thu, Apr 04 | Johnson / Guildford | 8 km | 44:39 | 5:35 min/km | easy | 21:39 |
| Wed, Apr 03 | Alderside (half) | 8 km | 45:59 | 5:45 min/km | easy | 18:56 |
| Tue, Apr 02 | Town Centre Loop | 13 km | 1:06:56 | 5:09 min/km | medium | 21:42 |
| Sun, Mar 31 | PoCo Dykes | 24 km | 2:15:11 | 5:38 min/km | long run | 16:51 |
| Sat, Mar 30 | Alderside (half) | 5 km | 28:48 | 5:46 min/km | easy | 09:16 |
| Fri, Mar 29 | Alderside / Ioco | 13 km | 1:06:50 | 5:08 min/km | medium | 18:19 |
| Thu, Mar 28 | Alderside (half) | 8 km | 46:06 | 5:46 min/km | easy | 18:41 |
| Wed, Mar 27 | Alderside / Ioco | 13 km | 1:07:50 | 5:13 min/km | medium | 18:50 |
| Sun, Mar 24 | Pinetree and back | 10 km | 55:38 | 5:34 min/km | easy | 17:09 |
| Sat, Mar 23 | Old Orchard Park | 5 km | 27:10 | 5:26 min/km | easy | 13:22 |
| Fri, Mar 22 | Town Centre Loop | 13 km | 1:09:23 | 5:20 min/km | medium | 22:01 |
| Wed, Mar 20 | Johnson / Guildford | 8 km | 43:06 | 5:23 min/km | easy | 22:31 |
| Tue, Mar 19 | Alderside (half) | 10 km | 52:44 | 5:16 min/km | medium | 18:54 |
| Mon, Mar 18 | Ioco / Murray | 6 km | 32:27 | 5:25 min/km | easy | 22:06 |
| Sun, Mar 17 | PoCo Dykes | 22 km | 1:59:12 | 5:25 min/km | long run | 11:43 |
| Sat, Mar 16 | Old Orchard Park | 5 km | 26:58 | 5:24 min/km | easy | 12:42 |
| Fri, Mar 15 | Alderside (half) | 8 km | 44:00 | 5:30 min/km | easy | 17:36 |
Type of runs - Legend
| recovery | as easy as possible, ideally without running watch, slow jog |
| easy | heartrate <= 140 bpm |
| medium | bread and butter runs, regular pace without pushing hard |
| hills | significant uphill running at hard pace |
| marathon pace | run at marathon pace, typically between 5km and 20km |
| threshold | run at lactate threshold pace, typically between 3km and 8km |
| interval | repeats on track or road, usually 3x - 12x between 400m and 3km |
| long run | runs longer than 90min or 15km, preparation for longer races |
| race | all out, attempt to run as hard as possible, should be followed by recovery/easy runs |
| Location | Mundy 1 loop |
| Distance | 4 km |
| Time | 24:51 |
| Average pace | 6:13 min/km |
| Average heart rate | 145 |