Welcome to Atleto Reports!
| Number of runs: | 2616 |
| Total distance: | 30203 km |
| Total time spent running: | 105 days 8 hours 20 minutes 43 seconds |
| Average pace: | 5:01 min/km |
| Average distance per run: | 11.5 km |
| Average time per run: | 0 hours 57 minutes 59 seconds |
Last 30 runs
| Date | Location | Distance | Time | Pace | Type of Run | Time of Day |
|---|---|---|---|---|---|---|
| Mon, Jul 30 | Tofino | 6 km | 32:34 | 5:26 min/km | medium | 18:18 |
| Sat, Jul 28 | Mundy 1 loop + 2 km | 6 km | 33:01 | 5:30 min/km | medium | 18:19 |
| Fri, Jul 27 | Johnson / Guildford | 8 km | 42:07 | 5:16 min/km | medium | 21:35 |
| Thu, Jul 26 | Old Orchard Park | 5 km | 29:20 | 5:52 min/km | easy | 20:58 |
| Wed, Jul 25 | Lougheed Town Centre loop | 13 km | 1:09:09 | 5:19 min/km | medium | 20:17 |
| Mon, Jul 23 | Alderside (half) | 5 km | 28:16 | 5:39 min/km | easy | 19:04 |
| Sun, Jul 22 | Lougheed and PoCo Trail | 16 km | 1:27:24 | 5:28 min/km | long run | 20:11 |
| Sat, Jul 21 | Old Orchard Park | 6 km | 30:06 | 5:01 min/km | medium | 13:53 |
| Fri, Jul 20 | Old Orchard Park | 5 km | 28:17 | 5:39 min/km | easy | 21:08 |
| Thu, Jul 19 | Alderside (half) | 8 km | 41:22 | 5:10 min/km | medium | 20:19 |
| Wed, Jul 18 | Old Orchard Park | 5 km | 27:56 | 5:35 min/km | easy | 18:56 |
| Tue, Jul 17 | Alderside (half) | 7 km | 37:47 | 5:24 min/km | medium | 21:24 |
| Mon, Jul 16 | Old Orchard Park | 5 km | 28:07 | 5:37 min/km | easy | 21:44 |
| Sun, Jul 15 | Blue bridge | 14 km | 1:15:48 | 5:25 min/km | medium | 20:08 |
| Sat, Jul 14 | Water Street | 6 km | 32:12 | 5:22 min/km | medium | 21:23 |
| Fri, Jul 13 | Old Orchard Park | 5 km | 29:12 | 5:50 min/km | easy | 21:32 |
| Thu, Jul 12 | Alderside (half) | 8 km | 42:14 | 5:17 min/km | medium | 21:35 |
| Wed, Jul 11 | Avalon Drive | 5 km | 27:11 | 5:26 min/km | easy | 22:40 |
| Tue, Jul 10 | Alderside (half) | 7 km | 36:13 | 5:10 min/km | medium | 20:41 |
| Mon, Jul 09 | Alderside (half) | 5 km | 28:36 | 5:43 min/km | easy | 20:54 |
| Sun, Jul 08 | Town Centre Loop | 13 km | 1:09:47 | 5:22 min/km | medium | 17:50 |
| Sat, Jul 07 | Old Orchard Park | 6 km | 30:23 | 5:04 min/km | marathon pace | 15:30 |
| Fri, Jul 06 | Avalon Drive | 5 km | 28:29 | 5:42 min/km | easy | 21:59 |
| Thu, Jul 05 | Alderside (half) | 8 km | 41:46 | 5:13 min/km | medium | 20:55 |
| Wed, Jul 04 | Old Mill Park | 5 km | 28:39 | 5:44 min/km | easy | 20:42 |
| Tue, Jul 03 | Alderside (half) | 7 km | 37:40 | 5:23 min/km | medium | 20:51 |
| Mon, Jul 02 | Old Orchard Park | 5 km | 28:03 | 5:37 min/km | easy | 20:32 |
| Sun, Jul 01 | Mundy 3 loops | 12 km | 1:11:13 | 5:56 min/km | medium | 15:14 |
| Sat, Jun 30 | Alderside | 6 km | 30:37 | 5:06 min/km | threshold | 17:03 |
| Fri, Jun 29 | Rec Centre - Alderside | 5 km | 28:09 | 5:38 min/km | easy | 20:41 |
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 |