Welcome to Atleto Reports!
| Number of runs: | 2663 |
| Total distance: | 30526 km |
| Total time spent running: | 106 days 14 hours 49 minutes 41 seconds |
| Average pace: | 5:01 min/km |
| Average distance per run: | 11.5 km |
| Average time per run: | 0 hours 57 minutes 39 seconds |
Last 30 runs
| Date | Location | Distance | Time | Pace | Type of Run | Time of Day |
|---|---|---|---|---|---|---|
| Mon, Feb 18 | Ioco bridge | 5 km | 28:07 | 5:37 min/km | easy | 21:34 |
| Sun, Feb 17 | Hyde Creek | 18 km | 1:42:06 | 5:40 min/km | long run | 15:21 |
| Sat, Feb 16 | Ioco bridge | 5 km | 27:45 | 5:33 min/km | easy | 14:54 |
| Fri, Feb 15 | Falcon Drive | 6 km | 34:04 | 5:41 min/km | easy | 22:19 |
| Thu, Feb 14 | Alderside (half) | 8 km | 46:46 | 5:51 min/km | medium | 21:28 |
| Wed, Feb 13 | Ioco / Murray | 6 km | 34:42 | 5:47 min/km | easy | 21:17 |
| Tue, Feb 12 | Alderside (half) | 8 km | 44:48 | 5:36 min/km | medium | 16:31 |
| Mon, Feb 11 | Ioco / Murray | 6 km | 36:12 | 6:02 min/km | easy | 21:37 |
| Sun, Feb 10 | Lougheed and PoCo Trail | 16 km | 1:28:23 | 5:31 min/km | long run | 13:58 |
| Sat, Feb 09 | Old Orchard Park | 5 km | 28:36 | 5:43 min/km | easy | 16:24 |
| Fri, Feb 08 | Old Orchard Park | 5 km | 30:29 | 6:06 min/km | easy | 16:46 |
| Thu, Feb 07 | Alderside / Ioco | 10 km | 52:47 | 5:17 min/km | medium | 16:23 |
| Wed, Feb 06 | LMI trails | 6 km | 35:03 | 5:51 min/km | medium | 12:04 |
| Tue, Feb 05 | Guildford / Johnson | 8 km | 43:04 | 5:23 min/km | medium | 22:15 |
| Mon, Feb 04 | Ioco / Murray | 6 km | 36:55 | 6:09 min/km | easy | 21:27 |
| Sun, Feb 03 | Coquitlam River | 15 km | 1:20:51 | 5:23 min/km | long run | 12:19 |
| Sat, Feb 02 | Ioco bridge | 5 km | 29:46 | 5:57 min/km | easy | 18:26 |
| Fri, Feb 01 | Ioco bridge | 5 km | 28:41 | 5:44 min/km | easy | 18:31 |
| Thu, Jan 31 | Guildford / Johnson | 8 km | 43:18 | 5:25 min/km | medium | 21:49 |
| Wed, Jan 30 | LMI trails | 6 km | 31:12 | 5:12 min/km | medium | 12:01 |
| Tue, Jan 29 | Guildford / Johnson | 8 km | 42:49 | 5:21 min/km | medium | 21:27 |
| Mon, Jan 28 | LMI trails | 5 km | 28:51 | 5:46 min/km | easy | 12:00 |
| Sun, Jan 27 | Town Centre Loop | 13 km | 1:11:04 | 5:28 min/km | medium | 12:17 |
| Sat, Jan 26 | Old Orchard Park | 5 km | 28:23 | 5:41 min/km | easy | 15:30 |
| Fri, Jan 25 | Ioco bridge | 5 km | 28:20 | 5:40 min/km | easy | 18:27 |
| Thu, Jan 24 | Guildford / Johnson | 8 km | 41:58 | 5:15 min/km | medium | 21:38 |
| Wed, Jan 23 | Ioco bridge | 5 km | 30:05 | 6:01 min/km | easy | 18:19 |
| Tue, Jan 22 | Guildford / Johnson | 8 km | 42:50 | 5:21 min/km | medium | 21:57 |
| Mon, Jan 21 | Ioco bridge | 5 km | 28:48 | 5:46 min/km | easy | 22:25 |
| Sun, Jan 20 | Alderside / Ioco | 10 km | 54:30 | 5:27 min/km | medium | 12:51 |
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 | Mercier Road |
| Distance | 7 km |
| Time | 40:29 |
| Average pace | 5:47 min/km |
| Average heart rate | 139 |