Welcome to Atleto Reports!
| Number of runs: | 2580 |
| Total distance: | 29953 km |
| Total time spent running: | 104 days 9 hours 36 minutes 12 seconds |
| Average pace: | 5:01 min/km |
| Average distance per run: | 11.6 km |
| Average time per run: | 0 hours 58 minutes 16 seconds |
Last 30 runs
| Date | Location | Distance | Time | Pace | Type of Run | Time of Day |
|---|---|---|---|---|---|---|
| Thu, Jun 21 | Old Orchard Park | 7 km | 37:30 | 5:21 min/km | medium | 10:57 |
| Wed, Jun 20 | Avalon Drive | 5 km | 29:07 | 5:49 min/km | easy | 21:44 |
| Tue, Jun 19 | Old Orchard Park | 7 km | 39:30 | 5:39 min/km | medium | 21:06 |
| Mon, Jun 18 | Avalon Drive | 5 km | 29:25 | 5:53 min/km | easy | 22:10 |
| Sun, Jun 17 | Alderside / Ioco | 10 km | 56:54 | 5:41 min/km | medium | 17:36 |
| Sat, Jun 16 | Avalon Drive | 5 km | 27:18 | 5:28 min/km | medium | 22:25 |
| Fri, Jun 15 | Avalon Drive | 5 km | 30:38 | 6:08 min/km | easy | 22:08 |
| Thu, Jun 14 | Old Orchard Park | 6 km | 32:07 | 5:21 min/km | medium | 20:46 |
| Wed, Jun 13 | Old Orchard Park | 5 km | 30:54 | 6:11 min/km | easy | 21:12 |
| Tue, Jun 12 | Old Orchard Park | 6 km | 33:12 | 5:32 min/km | medium | 21:02 |
| Mon, Jun 11 | Old Mill Park | 5 km | 29:09 | 5:50 min/km | easy | 18:52 |
| Sun, Jun 10 | Alderside (half) | 8 km | 46:23 | 5:48 min/km | medium | 16:22 |
| Sat, Jun 09 | Old Mill Park | 5 km | 28:07 | 5:37 min/km | medium | 18:24 |
| Fri, Jun 08 | Old Mill Park | 5 km | 28:28 | 5:42 min/km | medium | 19:07 |
| Thu, Jun 07 | Town Centre Loop | 6 km | 33:25 | 5:34 min/km | medium | 18:47 |
| Wed, Jun 06 | Old Mill Park | 5 km | 30:50 | 6:10 min/km | medium | 19:13 |
| Tue, Jun 05 | Old Orchard Park | 6 km | 34:41 | 5:47 min/km | medium | 20:58 |
| Mon, Jun 04 | Moody Centre | 5 km | 31:08 | 6:14 min/km | medium | 21:39 |
| Sun, Jun 03 | Alderside (half) | 8 km | 47:19 | 5:55 min/km | medium | 14:20 |
| Fri, Jun 01 | Old Mill Park | 5 km | 30:57 | 6:11 min/km | medium | 20:56 |
| Thu, May 31 | Coquitlam Town Centre | 5 km | 29:26 | 5:53 min/km | medium | 18:57 |
| Wed, May 30 | Old Mill Park | 5 km | 31:28 | 6:18 min/km | medium | 20:55 |
| Sun, Jan 21 | Blue bridge - PoCo trail | 15 km | 1:23:58 | 5:36 min/km | medium | 12:39 |
| Thu, Jan 18 | Runners Den -> Rocky Point | 8 km | 43:51 | 5:29 min/km | interval | 18:47 |
| Tue, Jan 16 | Town Centre Loop | 13 km | 1:14:50 | 5:45 min/km | medium | 20:45 |
| Thu, Jan 11 | Runners Den | 6.2 km | 35:30 | 5:42 min/km | medium | 18:47 |
| Sun, Jan 07 | Rocky Point -> Alderside | 11.1 km | 1:05:43 | 5:55 min/km | medium | 08:30 |
| Sun, Dec 10 | Alderside / Ioco | 10.6 km | 57:27 | 5:25 min/km | medium | 07:23 |
| Wed, Nov 29 | Johnson / Guildford | 8 km | 46:47 | 5:51 min/km | easy | 22:03 |
| Tue, Nov 28 | Runners Den | 2.3 km | 12:28 | 5:27 min/km | easy | 18:15 |
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 |