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Merry Christmas & Happy New G(rrr) M50

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Harmeny AC, Kinross Road Runners

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Races
247
Miles
20053
Miles
101
Miles
2092
WAVA
77.94%
Mile
5:19
5k
18:32
10k
37:17
10M
1:07:00
Half
1:23:07
20M
2:40:14
Mara
2:57:37
20k
38:57
750m
1500m

Describe your ideal run, ride or swim.
I like to run in the off road. Hills, remote places, or country lanes, or the beach. And while I'll happily do runs by myself, it's more fun with friends, isn't it? Fresh air, pretty scenery, exploring new places with friends old or new. :-)
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What's the biggest challenge that awaits you?
I've been running for 10 years, so I've done the main challenges that I had: sub 3 marathon; West Highland Way, which is the premier ultra up here in Scotland. I'm hoping to keep running until I'm 100. The challenge is avoiding injury, innit?! :-)
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What's your favourite thing about Fetcheveryone?
Oh, where to start? Great community of inspiring people. Possibly one of the most consistently helpful and supportive groups ever. Irreverent but often smart and knowledgeable too. The tools, stats, race directory etc. are pretty brilliant too. :-)
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How do you pick yourself up when you need to?
Cake. Chocolate! *cayke* and *chocolate* Seriously, just try and remember how lucky I am, loving family and friends, general health and well being. Others with far greater obstacles, battling daily, still smiling. I never lose mojo for running. :-)
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What’s the best bit of advice that you would give to new runners, bikers and swimmers?
Slow down! Seriously, even if your goal is to get quicker, start slower. You can build up volume and speed more effectively if you don't get injured all the time. Build up gradually. Take breaks. But do build. And believe! Great times await! :-)
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About Me

Started running 07 after a nasty mountain bike accident end of 06 (a week in hospital and a spot of plastic surgery) put me off mountain biking. (See fetcheveryone.com/gallery-showphoto.php?id=19442 for gruesome detail!) Decided running on 2 feet couldn't be as dangerous! Edinburgh Marathon 08 was the goal. Joined a club, did some training, got injured, got physio'd and fixed. Did it in 3:42. Pleased with the time. Loved the experience. But most of all I love the feeling of running, the camaraderie of the club and the lovely, lovely land of fetch. You are all wonderful! heart

*Update: Fetch Festive Calendar wanted an update. Errr, I'm not a parsnip. There you go.

Fetch (provisional) Fun Five:
* In training or on the bench?

- able to train again after calf injury blighted first half of 2018
* Next Big Challenge?
- No autumn marathon but Boston, Mass in April 2019 for my 50th, if I get in.
* Long Term Goal?
- To run until I'm 99 and avoid injuries
* Biggest obstacle to overcome?
- Age and frailty? Horses? The lure of a couch and pipe? Working obligations getting in the way of training and fun? Actually no, biggest risk is doing too much, too hard and breaking!
* How are you feeling? :-)

Obv

Race Standard

Thomson's Gazelle (71)

Current Status

2018/19 Enjoying marathons again - Boston Marathon for my 50th year was fab experience. Managed to squeeze in Cateran 55 ultra too, for fun! Other distances seem to go better when I'm marathon training, so Windermere May 2020 will be ideal! :-)

Planned Races
18th Jan 20	East District CC League - Livingston
2nd Feb 20	Forfar Multi-Terrain Half Marathon
22nd Feb 20	Scottish National XC Champs Falkirk
17th May 20	ASICS Windermere Marathon

Best Badges

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Groups

This user is a member of 1500 in 2013, 1500 in 2017, 1500 miles in 2011, 1500 miles in 2012, 1500 miles in 2014., 1500 miles in 2015, 1500 miles in 2016, 1500 miles in 2018, 1500 miles in 2019, 700 miles in 2019, Aberdeen Fetch Mile, Abingdon Marathon , Conquercise Game, Edinburgh 2010 Afterparty, Edinburgh 2010 Fetchpoint, Edinburgh Ceilidh, Edinburgh Christmas 2016 Social , Edinburgh City Centre Race, Edinburgh Marathon & Relay 2009 - Night before dinner, Edinburgh Marathon 2009 Afterparty, Edinburgh Marathon 2011 Fetchpoint, Edinburgh Marathon 2011 post race party, Edinburgh Pre Race Meal 2010, Edinburgh Pre-Race meal 2011, Falkirk parkrun, Fans of Running and Life podcast, FECS - FetchEveryone Common Sense, Fetch App, Fetch Blood Donors, Fetch Edinburgh 10k Part Deux, Fetch guided hill runners, Fetch Mile 2010 - The BIG one, FETCH RACING SHORTS, Fetch Scottish Mile Challenge, FetchPoint Game, Fetchpointers - Edinburgh 2009, Friends of Mick n Phil Half Marathon 2012, Furman training, GPS Users, Hairy Haggis 2009., January Fetch Pentlands Pounding, My first marathon, New Fetch Game, On The Wagon or Just cutting down, Post run yoga routine, Scottish Runners, Scottish Xmas Party, Scottish Xmas party 2009, Spread the love !, Sub 3:15 Marathon, Swimmers, Team Bunion, Tracking total training in 2012, Tracking Total Training Time, Tracking Training Hours 2013, UTMOST, VLM 2010 FETCHPOINT RUNNERS, VLM 2012 Fetchpoint Runners, VLM 2013 - runners., VLM Runners, VMLM Fetchpoint 2017-Runners, WHW Training weekends

2019 Targets

RUN
1500

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0	0.2	0	0	0	0	0	0	0	0	0	0	0.2
2019	163	145	195	66	129	118	113	118	135	150	155	69	1556
2019	0	10	0	0	0	0	0	0	0	0	0	0	10
2018	0.1	0.3	0	0	0	0.2	0	0	0	0	0	0	0.6
2018	40	4	68	88	120	70	76	37	5	44	86	88	725
2018	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	0	0	0	0	0	0	0	0	0	0	0	0.1	0.1
2017	78	36	60	72	77	178	258	256	180	117	149	40	1501
2017	0	0	0	0	0	3	0	0	0	0	0	0	3
2016	0	0	0	0	0	0	1.5	0.6	0	0	0	0	2.2
2016	114	136	129	211	84	148	117	213	156	102	181	218	1809
2016	0	0	0	0	0	16	0	28	0	0	0	0	44
2015	0.3	0.3	0.5	0.3	0	0.1	0	0.5	0	0	0.3	0	2.2
2015	252	168	217	246	283	154	120	172	112	133	136	122	2114
2015	0	0	0	0	0	0	34	0	0	0	0	0	34
2014	1.8	2	0.8	1.1	0.1	0.1	2.9	0.7	0.5	1.8	0.8	1	13.6
2014	233	182	221	177	142	219	241	191	162	157	202	216	2345
2014	0	0	0	8	16	148	290	144	29	15	0	0	650
2013	1.4	1.3	2.4	0.5	0.5	0.5	1.9	2.8	0.8	2	1.1	1.4	16.7
2013	310	266	311	107	150	140	151	180	128	149	186	201	2279
2013	0	0	0	22	184	176	103	44	15	0	0	0	544
2012	0.3	0.9	2.7	0.1	0.8	3.6	1.7	2	1.1	2.9	1.1	1.3	18.5
2012	68	96	11	61	117	193	213	212	191	87	187	256	1691
2012	0	0	60	58	20	69	57	14	9	0	0	3	290
2011	4.5	4.4	6.1	3.8	6.1	5	2.4	1.5	2.4	1.3	3.2	3.7	44.2
2011	138	118	129	43	112	149	190	210	211	208	130	9	1647
2011	0	0	49	49	36	15	18	83	156	65	14	34	518
2010	0	0	0	0	0	0	0	0	1.3	1.8	0	0	3.1
2010	178	79	15	78	59	107	131	126	138	107	67	87	1173
2009	97	125	141	154	176	195	220	251	252	156	177	153	2097
2008	74	10	113	126	136	0	21	72	74	100	112	97	935
2007	0	0	0	0	0	0	0	14	89	37	25	15	180

Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
1.5mi, 21:07 Running - Warm Down Cool down, post Perth parkrun. Ran in with Jen, blind runner, and her guides. Lovely to talk to her. Very emotional. Inspiring stuff. First run she's done since being blind. G Split Summary === 1) 1m - 14:32(14:32/m) 154/177bpm 191cal 4.13/7.74mph 2) 0.52m - 6:35(12:45/m) 163/183bpm 94cal 4.7/8.7mph Add a comment 3.1mi, 20:45 Running - parkrun Very icy Perth parkrun. 20s slower than last time but 12th not 20th so think conditions played a part. Really want to get back to sub 20! Nice to see Metro Nome down from Adeen for a wedding. Spotted Fetchie pal, missed 6 club mates who said hi the next day at club morning run! G Split Summary === 1) 0m - 2(3:49:20/m) 107/107bpm 0.26/0mph 2) 1m - 6:42(6:42/m) 144/153bpm 84cal 8.95/9.83mph 3) 1m - 6:45(6:45/m) 163/177bpm 96cal 8.89/9.71mph 4) 1m - 6:26(6:26/m) 173/180bpm 98cal 9.33/9.73mph 5) 0.14m - 50(6:01/m) 180/186bpm 13cal 9.97/9.77mph Add a comment 0.5mi, 8:55 Running - Warm Up Wee warm up before super icy Perth parkrun. G Split Summary === 1) 0.49m - 8:55(18:16/m) 135/150bpm 97cal 3.29/7.87mph Add a comment	13mi, 2:37:34 Running - General Had planned Lomonds with Scott and Alex but unfortunately they were injured. But just went anyway! Bit of an adventure after 7 miles, when I realised it would only be 8.5 if I can straight back to Holl car park. So headed up the West Feal path from Harperleas. But as it turned away from the ridge in west, I turned up off piste! Some of it was OK, but lots of tussocky bogs etc. Eventually got up to Muduff and found route all way back down to Holl which I haven't done before. So all good. Beautiful morning. That 8.5 miles is going to be my new go to. It's right side of Lomonds for me too. G Split Summary === 1) 1m - 11:17(11:17/m) 151/161bpm 147cal 5.32/6.45mph 2) 1m - 11:02(11:02/m) 159/168bpm 149cal 5.44/8.25mph 3) 1m - 9:10(9:10/m) 149/163bpm 113cal 6.55/7.53mph 4) 1m - 12:29(12:29/m) 147/166bpm 140cal 4.81/7.33mph 5) 1m - 10:30(10:30/m) 155/164bpm 133cal 5.71/7.01mph 6) 1m - 13:58(13:58/m) 137/160bpm 107cal 4.29/7.39mph 7) 1m - 9:14(9:14/m) 138/151bpm 82cal 6.49/8.22mph 8) 1m - 11:30(11:30/m) 151/160bpm 135cal 5.22/6.93mph 9) 1m - 15:41(15:41/m) 144/168bpm 144cal 3.83/7.24mph 10) 1m - 20:12(20:12/m) 146/166bpm 188cal 2.97/6.37mph 11) 1m - 12:11(12:11/m) 134/151bpm 82cal 4.92/7.93mph 12) 1m - 8:30(8:30/m) 139/153bpm 73cal 7.06/7.74mph 13) 1m - 11:49(11:51/m) 140/154bpm 89cal 5.06/7.95mph Add a comment	0mi, 59:17 Cross-Training - Body Pump Good class as always felt a bit tired so did light on most stuff! G Add a comment 0mi, 9:30 Cycling - Spinning Just extra time before body pump. G Split Summary === 1) 0m - 9:30(/m) 105/132bpm 65cal Add a comment 0mi, 22:24 Cross-Training - Stretching Foam roller stretching before body pump. G Split Summary === 1) 0m - 22:24(/m) 80/125bpm 75cal Add a comment	4.6mi, 39:22 Running - General Nice wee lunch time run, just along canal side. Cold, all layered up, but bright, with blue skies. Hunners of runners! Was weird, like a race! Was going slow and passed by quite a few. Spoke to FreeAgent London Mara lady, which was nice! G Split Summary === 1) 1m - 9:24(9:24/m) 142/156bpm 115cal 6.38/8.75mph 2) 1m - 8:24(8:24/m) 144/149bpm 104cal 7.15/7.35mph 3) 1m - 8:08(8:08/m) 149/155bpm 105cal 7.38/7.76mph 4) 1m - 8:01(8:01/m) 151/153bpm 104cal 7.48/7.97mph 5) 0.59m - 5:25(9:14/m) 154/158bpm 70cal 6.5/15.92mph 19th Nov 2019, 4:17pm Corrah wrote: Good work :) Add a comment	4.8mi, 58:36 Running - Intervals Intervals. Well, sort of. At rugby pitches. Right hamstring a bit tender so took it gentle, mostly. 8 x 90s not exactly a huge session anyway! G Split Summary === 1) 0.95m - 13:16(14:01/m) 134/148bpm 146cal 4.28/9.06mph 2) 0.24m - 1:35(6:34/m) 148/158bpm 20cal 9.14/9.71mph 3) 0.02m - 1:56(1:41:03/m) 133/153bpm 20cal 0.59/6.7mph 4) 0.23m - 1:39(7:07/m) 131/140bpm 16cal 8.43/10.35mph 5) 0.02m - 1:58(1:46:29/m) 120/140bpm 14cal 0.56/7.7mph 6) 0.22m - 1:24(6:26/m) 139/147bpm 15cal 9.33/9.87mph 7) 0.06m - 2:30(43:25/m) 121/147bpm 17cal 1.38/9.87mph 8) 0.2m - 1:03(5:17/m) 133/142bpm 10cal 11.35/12.19mph 9) 0.03m - 1:56(1:08:07/m) 124/149bpm 15cal 0.88/11.12mph 10) 0.26m - 1:29(5:43/m) 120/133bpm 9cal 10.5/11.37mph 11) 0.29m - 3:31(12:01/m) 122/139bpm 23cal 5/10.9mph 12) 0.04m - 1:59(45:13/m) 120/139bpm 12cal 1.33/9.02mph 13) 0.27m - 1:31(5:34/m) 129/147bpm 13cal 10.78/12.21mph 14) 0.13m - 2:00(15:30/m) 134/143bpm 18cal 3.87/11.44mph 15) 0.26m - 1:33(6:02/m) 141/145bpm 18cal 9.96/10.56mph 16) 1m - 13:03(13:03/m) 138/156bpm 132cal 4.59/10.02mph 17) 0.57m - 6:12(10:50/m) 152/160bpm 82cal 5.53/8.5mph Add a comment	4.7mi, 44:25 Running - General Lol! As Corrah observes, a squiggly route! Inspired by Who Squares Wins to a certain extent, and general boredom with same route, and more positively and interest in and love of Edinburgh town architecture and nooks and crannies, I've taken to exploring a bit! I first lived in this part of Edinburgh in 1988 so over 30 years ago, but I'm still finding wee places that I never knew existed. It's fun! And back to 24-27 from 16-35 which is v important on WSW! Felt very lethargic today, but nothing hurting. Hope I'm fresh for Sat XC! Split Summary === 1) 1m - 9:43(9:43/m) 140/154bpm 119cal 6.18/7.93mph 2) 1m - 9:41(9:41/m) 155/163bpm 132cal 6.2/7.28mph 3) 1m - 9:37(9:37/m) 157/165bpm 132cal 6.24/6.93mph 4) 1m - 9:23(9:23/m) 142/151bpm 105cal 6.4/7.08mph 5) 0.7m - 6:01(8:40/m) 146/153bpm 72cal 6.92/8.62mph 21st Nov 2019, 8:39pm Corrah wrote: Squiggly route. Good work :) Add a comment	4.5mi, 43:53 Running - General Another wriggly one! Fun exploring streets. Lots of smiley school kids breaking up for the half day on Friday? Fun, smiley running, in the rain. A bit milder at least. Staying off the grass as it really would have been too muddy. There are some amazing houses on that south side. Like mansions! G Split Summary === 1) 1m - 9:15(9:15/m) 147/159bpm 121cal 6.48/8.35mph 2) 1m - 10:39(10:39/m) 159/171bpm 146cal 5.63/6.78mph 3) 1m - 9:41(9:41/m) 163/175bpm 137cal 6.2/7.1mph 4) 1m - 9:47(9:47/m) 157/166bpm 130cal 6.13/7.64mph 5) 0.53m - 4:32(8:33/m) 158/164bpm 63cal 7.02/8.04mph 22nd Nov 2019, 6:39pm Corrah wrote: Nice one :) Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
5.1mi, 37:48 Running - Race East District XC - Broxburn. Great fun, but terrible running by me, really! Just slow from start and couldn't really pick it up. A wee sprint finish with David A from Harmeny at end, but miles down on Barry D and couldn't keep up with Peter from Carnegie. Anyhoo, great fun, and ladies did well, pleased for Lynne Z. We only had 5 so got penalties. Not ideal! And Harmeny juniors were awesome! G Split Summary === 1) 1m - 7:57(7:57/m) 147/171bpm 103cal 7.54/10.1mph 2) 1m - 7:18(7:18/m) 171/178bpm 112cal 8.22/9.66mph 3) 1m - 7:15(7:15/m) 169/176bpm 109cal 8.27/9.85mph 4) 1m - 7:15(7:15/m) 171/177bpm 111cal 8.27/10.02mph 5) 1m - 7:25(7:25/m) 171/177bpm 114cal 8.09/9.6mph 6) 0.12m - 38(5:28/m) 177/180bpm 10cal 10.99/12.63mph Add a comment 0.4mi, 8:04 Running - Warm Up Warm up, sort of! It was cold and wet so didn't do much! And hadn't put number on. And had to change spikes from 9mm to 15mm. Glad I did. Crazy muddy! But long spikes were ideal for staying upright! No Pilates on Friday as went to Dhoom street eatery Indian in Dunfermline with MrsS(rrr). Nice for two of us to get out. It was v good! G Split Summary === 1) 0.44m - 8:04(18:21/m) 123/142bpm 79cal 3.27/7.87mph Add a comment	10.2mi, 2:37:03 Running - General Club hill run. With Norman and Alison R, so a bit slower, but ideal after XC on Sat. Lovely morning. Stayed dry, though cloud was low and very boggy under foot. All good though. No damage from Sat XC! Slight right outside of calf thing, but just a bit tender. G Split Summary === 1) 1m - 15:03(15:03/m) 140/155bpm 170cal 3.98/5.78mph 2) 1m - 18:16(18:16/m) 116/154bpm 138cal 3.29/6.87mph 3) 1m - 20:07(20:07/m) 114/134bpm 141cal 2.98/6.1mph 4) 1m - 14:28(14:28/m) 122/143bpm 114cal 4.15/7.56mph 5) 1m - 15:00(15:00/m) 117/138bpm 106cal 4/7.64mph 6) 1m - 14:46(14:46/m) 123/135bpm 119cal 4.06/6.59mph 7) 1m - 13:28(13:28/m) 136/153bpm 136cal 4.46/6.89mph 8) 1m - 16:35(16:35/m) 144/174bpm 178cal 3.62/7.08mph 9) 1m - 12:41(12:41/m) 132/159bpm 105cal 4.73/11mph 10) 1m - 14:26(14:26/m) 124/148bpm 96cal 4.16/6.68mph 11) 0.21m - 2:14(10:48/m) 120/124bpm 17cal 5.56/6.24mph Add a comment	0mi, 1:08:43 Cross-Training - Body Pump Good class as always. Super light on legs, but enjoyed chest n shoulders. G Add a comment 0mi, 20:12 Cross-Training - Stretching Foam roller and stretches pre body pump. Right outside of lower leg (not calf, not shin!) tender to touch. XC? Bit late to gym cos had to get fuel, MrsS(rrr) used it all up. And sweeties! Love her! G Split Summary === 1) 0m - 20:12(/m) 78/105bpm 66cal Add a comment	0.6mi, 6:37 Running - Warm Down And run back to work from intervals. Ideal cool down! G Split Summary === 1) 0.6m - 6:37(11:06/m) 153/188bpm 87cal 5.41/7.97mph Add a comment 4.5mi, 55:07 Running - Intervals Intervals! And proper ones cos they were by Ian B, whwrunner on here. It's crazy really that Mr B, currently injured, will still happily organise a training session for other people. Not for his club, not for Scottish Athletics, just for love of the thing! A true giver. Anyhoo, 6 x 800 in Bruntsfield, so a down and an up in the narrow triangle of paths x 2 as it was about 400m. Tough. Target was under 4 mins and to keep last as quick as first. Sandbagged first as always, but kept progressing through to a 6:20 pace at the end. That'll do. And nearly 5km of effort at then at close to 5km pace is decent. Slightly tight hips and hams today seems good?! Lovely to see santababy and Keith, Allan, Lainey from Harmeny and Susan and another chap from Ian's work. Well done all, in the damp and dark of an Edinburgh winter, but with our smiles shining through and warmth in our hearts! Changing at work and made the train too, so all fine! G Split Summary === 1) 1m - 13:08(13:08/m) 139/159bpm 149cal 4.57/12.08mph 2) 0.09m - 3:00(33:16/m) 135/149bpm 32cal 1.8/6.26mph 3) 0.55m - 3:54(7:09/m) 135/144bpm 42cal 8.39/10.1mph 4) 0.03m - 1:33(1:01:13/m) 126/143bpm 13cal 0.98/8.56mph 5) 0.54m - 3:46(6:58/m) 144/173bpm 45cal 8.61/10.31mph 6) 0.02m - 1:44(1:40:16/m) 159/174bpm 24cal 0.6/8.89mph 7) 0.55m - 3:46(6:52/m) 168/176bpm 56cal 8.74/10.65mph 8) 0.03m - 1:44(56:28/m) 162/178bpm 25cal 1.06/9.64mph 9) 0.55m - 3:38(6:38/m) 166/180bpm 53cal 9.04/10.69mph 10) 0.03m - 1:54(56:29/m) 170/179bpm 28cal 1.06/10.58mph 11) 0.55m - 3:36(6:35/m) 171/180bpm 54cal 9.11/10.81mph 12) 0.01m - 1:49(2:02:55/m) 166/186bpm 27cal 0.49/10.81mph 13) 0.55m - 3:30(6:20/m) 169/188bpm 52cal 9.47/11.12mph 14) 0.05m - 8:05(2:34:05/m) 131/188bpm 45cal 0.39/11.25mph Add a comment 2.1mi, 20:10 Running - Warm Up Run to intervals with Ian B. Ideal warm up! G Split Summary === 1) 1m - 9:51(9:51/m) 143/163bpm 122cal 6.09/7.6mph 2) 1m - 8:57(8:57/m) 151/159bpm 119cal 6.71/7.62mph 3) 0.13m - 1:22(10:31/m) 146/149bpm 17cal 5.71/7.24mph Add a comment	5.1mi, 55:19 Running - General Club head torch run. And 2nd of the day! Meant to be easy but ended up running with speedy lady up the front, up hill! Oh well, hopefully no damage done. Lovely up there, so peaceful. Well, until 20 brightly lit and loud club runners came through! Actually, still lovely! G Split Summary === 1) 1m - 12:20(12:20/m) 143/164bpm 150cal 4.87/6.7mph 2) 1m - 11:21(11:21/m) 153/164bpm 151cal 5.29/6.87mph 3) 1m - 9:21(9:21/m) 151/167bpm 120cal 6.42/7.41mph 4) 1m - 9:16(9:16/m) 148/158bpm 111cal 6.47/7.95mph 5) 1m - 11:43(11:43/m) 139/165bpm 108cal 5.12/8.12mph 6) 0.1m - 1:18(13:06/m) 142/148bpm 12cal 4.58/6.55mph Add a comment 5.3mi, 48:55 Running - General Well that was interesting! It will be a double run day. Was only going to do 4 lunch and thought would try and find a different way back not on canal. A bit of wandering around, always interesting! And I'm back on top in my WSW match. Legs a bit heavy after last night's intervals, but going very easy so hopefully all will be OK. G Split Summary === 1) 1m - 8:58(8:58/m) 137/153bpm 108cal 6.69/9.12mph 2) 1m - 8:34(8:34/m) 146/155bpm 110cal 7.01/7.43mph 3) 1m - 9:29(9:29/m) 150/160bpm 123cal 6.33/7.41mph 4) 1m - 9:06(9:06/m) 148/159bpm 115cal 6.6/7.93mph 5) 1m - 9:30(9:30/m) 146/158bpm 113cal 6.32/8.39mph 6) 0.34m - 3:19(9:50/m) 154/159bpm 44cal 6.11/7.72mph 27th Nov 2019, 7:02pm Corrah wrote: Well done :) Add a comment	4.5mi, 41:39 Running - General More wiggly running. It's fun exploring around Edinburgh. Was a nice day - getting chilly with a cold wind but blue skies n sun. Decided to try towards uni George Square and back via Meadows but on back roads. Perfect. Some lovely buildings - McEwan Hall, Reid Hall, Deaconess Hospital any hooo. More WSW squares too! G Split Summary === 1) 1m - 9:18(9:18/m) 144/155bpm 118cal 6.45/7.93mph 2) 1m - 9:38(9:38/m) 159/169bpm 132cal 6.23/7.7mph 3) 1m - 9:32(9:32/m) 161/174bpm 131cal 6.3/7.39mph 4) 1m - 8:25(8:25/m) 153/166bpm 110cal 7.12/7.85mph 5) 0.48m - 4:46(9:50/m) 151/155bpm 60cal 6.1/7.68mph Add a comment	0mi, 49:01 Cross-Training - Pilates Pilates was great. Different teacher, Valentina off. More stretches and balance than muscular. Really beneficial. G Split Summary === 1) 0m - 49:01(/m) 75/124bpm 139cal Add a comment 0mi, 23:22 Cross-Training - Stretching Some much needed foam roller and stretches, as I'd run every day from Tuesday this week, and twice on Wed! Not too bad feeling though. And Pilates was great. G Add a comment 4.5mi, 41:34 Running - General Another wiggly run! Partly inspired by WSW - 78 squares is my highest ever I think. Just exploring nice parts of town. Cold, bright, sunny, lovely day. No particular niggles. Nice! G Split Summary === 1) 1m - 9:56(9:56/m) 143/155bpm 124cal 6.04/8.27mph 2) 1m - 9:08(9:08/m) 135/142bpm 101cal 6.57/7.03mph 3) 1m - 9:13(9:13/m) 143/151bpm 112cal 6.51/7.39mph 4) 1m - 8:49(8:49/m) 144/155bpm 104cal 6.8/7.62mph 5) 0.49m - 4:27(9:06/m) 142/159bpm 49cal 6.59/7.85mph Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
1.1mi, 13:11 Running - Warm Down Wee cool down jog with an SHR guy with a couple dogs. Just getting into parkrun. Bet he was a fast hill runner 20 years ago! G Split Summary === 1) 1m - 11:41(11:41/m) 160/171bpm 162cal 5.13/7.45mph 2) 0.13m - 1:29(11:06/m) 173/182bpm 23cal 5.4/7.39mph Add a comment 3.1mi, 20:31 Running - parkrun Gave it my best shot. 5th place, but only 3rd MV50! You don't get any let off as you get older, round here! Would love to get back to sub 20. Believe I can. Great to see so many KRR, including Roger 83 marshalling. And Russell from HW uni from 30 plus years ago parkrunning too. Met MrsS(rrr) for a bit of Loch Leven larder breakfast and a wee shop. Great for us to spend a bit of time. We had a lovely weekend actually. G Split Summary === 1) 1m - 6:30(6:30/m) 139/156bpm 80cal 9.23/9.87mph 2) 1m - 6:44(6:44/m) 154/170bpm 92cal 8.91/9.71mph 3) 1m - 6:36(6:36/m) 171/177bpm 101cal 9.09/10.25mph 4) 0.13m - 42(5:15/m) 175/180bpm 11cal 11.43/11.31mph Add a comment 1.5mi, 14:27 Running - Warm Up Warm up before parkrun. Very frosty Lochore Meadows. Lovely to see so many KRR, taking part of helping. And bits of tartan for St Andrew's Day! Glad I had trail shoes on, but actually because it's a gravel path it wasn't too icy, just a couple patches. G Split Summary === 1) 1m - 9:31(9:31/m) 149/160bpm 124cal 6.31/7.37mph 2) 0.46m - 4:56(10:42/m) 157/162bpm 68cal 5.61/7.26mph Add a comment	12.4mi, 3:01:50 Running - General Do I just leave this as Running - General?! Nothing general about it. Wonderful, life affirming stuff. Amazing experience. Paul F from work suggested a sunrise run. And he demanded good weather, after the last, bog hopping, clag laden trip! So when Sun 8 long range forecast was looking poor and Sun 1 was looking good, there was a call to arms on Friday. Only 4 of us could make it, unfortunately, but we lucky 4 agreed to meet at 5.45 am in Dollar Academy car park, for lift up to Glen Devon and a 6.15 start. Paul reckoned that would be perfect for catching sun up. And so it was! But my goodness, up at 5 was a shock to system. I was in my bed at 7pm on Sat night and asleep by 9 ish! I knew it was frosty from the Sat and Sun was to be colder, but I flipped between Sat Nav and temperature gauge on car as I couldn't believe that -4C at house, was -6C along at Kelty then -8.5C at its coldest in Dollarfield glen! But dry, with no wind, so it was fine. I'd put on longs, and 3 layers - tshirt, fleece and jacket. But was thinking maybe more might have been better. But it turned out fine. My Decathlon 7 quid gloves with wee mitts actually worked better than another guy's (Richard S) Sealskinz and layers were fine. My jacket's hood is really good against wind as you can pull in tight in. Only part of me cold was cheeks and lips at one point in the wind. Not much, short of a neoprene ski mask, that would help with that. Buff was flexible at neck or on face in bits. Head torch was fine. First problem (that wasn't a problem!) was barrier across reservoir road. We'd wanted to drive up the first mile or so and avoid the plod up the tarmac. However, a barrier fishery is apparently locked overnight. And 6am doesn't count as daytime yet, apparently! So we parked there and had 1.7 miles of gradual climb. It was actually OK, and got me my 12 mile total, so perfect for me. The others shot off and I just did my usual steady plod. But by the top I was till plodding and they were walking. The joys of being marathon / ultra trained! Wind turbines were eerie in the dark, turning slowly in the gentle air. Stars were spectacular in proper dark skies. Such a privilege to have darkness and beautiful places on our doorstep. I forgot to mention who was in our entourage - Paul F, work colleague on and off for 6 or 7 years, a colleague of his, Richard, and Oliver, ex military, lovely guy, and a real outdoors expert. And Molly 1, his chocolate lab and Molly 2, Paul's spaniel. They were ace, just hurtling about, loving it all. A deer crossed the path and they loved the scent but were obedient at staying with us. My wee dug would have been off! Owls hooting as we left the path (seemed quite a long way from any trees - where would they roost? Farms nearby, maybe and just out hunting?) So, cross country to start, there's no obvious path up to Ben Buck. Then a ridge from there to Ben Cleuch. Sky lightening to the south and east and it's only 7am. Had we timed it OK? Wind picking up at the top, so this was the coldest and toughest really. Lovely ridge run, and descent before climb to Andrew Gammel hill. Fantastic views now south across the Forth Valley. Clouds and freezing fog below us like a witch's brew. Head torches off now, as ambient light in the sky was enough to navigate by. Decided to add on a bit with Tarmangie, White Wisp and Saddle, rather than just Kingseat (I think). We were loving it! And the sun rise was there at 8am, absolutely spectacular. Tough last climbs up those, but then some more fun descending down the steep side of Saddle into Castle Campbell and back into Dollar. Met our first dog walkers and other walkers at 9am, when we'd already been going for nearly 3 hours. Wonderful. Got back to cars with 12.0 on the Garmin, so I did another 0.3 ish just to make sure it was 1499.5. Think I got it bang on. Too early for the cafes (not open until 10am) so all bundled back into our cars and home, after hand shakes and grins all round. I've got some fab pics so as Andy says in comment, I'll pop em in here and do a blog, I think because it really was rather wonderful! G Split Summary === 1) 1m - 14:01(14:01/m) 124/157bpm 142cal 4.28/6.41mph 2) 1m - 9:41(9:41/m) 137/156bpm 108cal 6.2/7.06mph 3) 1m - 11:50(11:50/m) 148/168bpm 144cal 5.07/7.22mph 4) 1m - 15:09(15:09/m) 144/164bpm 162cal 3.96/6.97mph 5) 1m - 18:59(18:59/m) 145/163bpm 199cal 3.16/7.49mph 6) 1m - 17:02(17:02/m) 142/168bpm 153cal 3.52/7.91mph 7) 1m - 14:45(14:45/m) 139/164bpm 136cal 4.07/8.33mph 8) 1m - 12:08(12:08/m) 147/158bpm 131cal 4.94/6.89mph 9) 1m - 17:10(17:10/m) 145/166bpm 161cal 3.49/7.51mph 10) 1m - 14:45(14:45/m) 151/177bpm 154cal 4.07/7.85mph 11) 1m - 22:24(22:24/m) 128/147bpm 112cal 2.68/5.87mph 12) 1m - 9:07(9:07/m) 147/157bpm 98cal 6.59/9.41mph 13) 0.36m - 4:49(13:17/m) 147/155bpm 50cal 4.52/7.93mph 2nd Dec 2019, 8:04am _andy wrote: So very Jealous! Looking forward to the photo-laiden blog! Add a comment	0mi, 1:03:37 Cross-Training - Body Pump Good class as always. Went light on legs, but Iain who had done 7R was doing it all! G Add a comment 0mi, 12:29 Cycling - Spinning Was about 12 mins, forgot to start watch. Just because had the time before body pump. G Split Summary === 1) 0m - 9:29(/m) 112/126bpm 78cal Add a comment 0mi, 24:16 Cross-Training - Stretching Foam roller and stretches. Amazing how even though I didn't feel it yesterday, today I have quad, ITB and adductor fun going on from the hills. On the day the only things I felt were hams and calves going up a bit and quads coming down. There you go. So, foam roller was painful, and probably necessary! G Split Summary === 1) 0m - 24:16(/m) 70/130bpm 65cal Add a comment	4.8mi, 45:31 Running - General That was fun! Trying to do top 2 lines including corners of my Who Squares Wins, now that I'm in multiplayer. So along main roads to Wester Coates, but then down on to Water of Leith river side briefly and back through Cowgate to Pleasance and return via Lauriston. Will do more normal areas for next two runs but might get me nearly 100 squares! Even though not as frosty, felt cold in the wind. No niggles really. G Split Summary === 1) 1m - 9:18(9:18/m) 149/158bpm 121cal 6.45/7.45mph 2) 1m - 10:20(10:20/m) 158/173bpm 143cal 5.8/7.95mph 3) 1m - 9:00(9:00/m) 152/160bpm 118cal 6.67/7.47mph 4) 1m - 9:41(9:41/m) 154/168bpm 128cal 6.19/8.12mph 5) 0.77m - 7:12(9:18/m) 150/162bpm 86cal 6.45/8.14mph Add a comment	4.6mi, 42:32 Running - General That was fun! Except I've got a dodgy tum. Just wind maybe?! Anyhoooo... was trying to get WSW squares again, so out not on canal and back on canal! Not too niggly, but right ham, both glutes and Achilles all a bit tender. Weird! G Split Summary === 1) 1m - 9:58(9:58/m) 135/152bpm 115cal 6.02/8.45mph 2) 1m - 9:57(9:57/m) 141/155bpm 119cal 6.03/7.22mph 3) 1m - 9:07(9:07/m) 141/151bpm 108cal 6.58/7.37mph 4) 1m - 8:35(8:35/m) 143/151bpm 103cal 6.99/7.28mph 5) 0.55m - 4:55(8:54/m) 148/156bpm 62cal 6.75/7.97mph Add a comment	4.4mi, 39:06 Running - General That was fun - more WSW hunting! Went out as far as Comiston Road to get west of Watsons playing fields (some inaccessible bits round it, with the railway line). Small error when going parallel with canal should have gone a bit further south and also when I got back to Bruntsfield as I've now left a hole! Anyway, 24 squares taking me up to 83, so I should get to 100 plus with tomorrow. G Split Summary === 1) 1m - 9:25(9:25/m) 143/157bpm 117cal 6.37/7.33mph 2) 1m - 8:58(8:58/m) 167/180bpm 134cal 6.7/7.43mph 3) 1m - 8:50(8:50/m) 175/188bpm 141cal 6.79/7.89mph 4) 1m - 8:20(8:20/m) 167/173bpm 122cal 7.2/7.7mph 5) 0.44m - 3:33(8:05/m) 165/171bpm 51cal 7.43/7.83mph Add a comment	5mi, 42:18 Running - General More WSW squares. 117 so that 28 up on yesterday's 89 (was that right?) Anyhoo, 101 to 23 up so hopefully win my 1 to 1. But still don't own a square in multiplayer. 117 and 0! Should make cut on Monday, then will see how I could own some. My home square and the route down to and from work, with 2 different commute walks, surely?! And / or between buildings too. Might need to my home square too? G Split Summary === 1) 1m - 8:48(8:48/m) 137/148bpm 104cal 6.82/7.99mph 2) 1m - 8:34(8:34/m) 143/152bpm 107cal 7.01/7.64mph 3) 1m - 8:45(8:45/m) 149/160bpm 112cal 6.86/7.47mph 4) 1m - 8:07(8:07/m) 150/158bpm 105cal 7.38/8.2mph 5) 0.96m - 8:04(8:27/m) 155/159bpm 109cal 7.1/7.76mph Add a comment
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
5.4mi, 37:52 Running - Race I think I've decided that was OK! Piperdam, unusual venue for East District XC champs. Round edge of golf course at a hotel and spa complex. Including running through bunkers! I don't know what the golfers will have thought of their greens and fairways being torn up. Nor of muddy runners in their bar! But great to be able to get a coffee, and if you wanted it soup or sausage roll, after. I wasn't far behind Andy L, Karl Z and I was ahead of Harmeny's David A, Andy R, Craig S too, so not too bad. Felt very slow and a bit wheezy (forgot to carry my inhaler) but managed to push on a bit to 3rd lap. Great to go up with Alan D and good chat in car on way back. And a wee coffee / juice in the bar after for a race debrief! Need to get more folk to join in for that! G Split Summary === 1) 1m - 7:02(7:02/m) 156/179bpm 98cal 8.53/9.73mph 2) 1m - 6:56(6:56/m) 174/182bpm 109cal 8.65/9.66mph 3) 1m - 7:08(7:08/m) 174/186bpm 112cal 8.4/9.71mph 4) 1m - 7:06(7:06/m) 174/185bpm 112cal 8.44/9.54mph 5) 1m - 7:14(7:14/m) 171/177bpm 111cal 8.3/9.96mph 6) 0.38m - 2:26(6:20/m) 170/179bpm 36cal 9.47/11.35mph Add a comment 1.5mi, 27:30 Running - Warm Up Running up and down on the only bit of grass available at Piperdam for East District Champs XC, trying not to get too cold n wet! Cheering on Annabel S of Fife AC. Wow! G Split Summary === 1) 0.59m - 8:45(14:45/m) 142/153bpm 105cal 4.07/7.22mph 2) 0.02m - 13(12:46/m) 153/155bpm 2cal 4.7/5.32mph 3) 0.85m - 18:31(21:41/m) 145/161bpm 218cal 2.77/9.83mph Add a comment	9.4mi, 2:09:47 Running - General Sunday run with club. Just Kerry and Norman. Nice recovery pace. Horrid weather. Great chat! Split Summary === 1) 1m - 14:55(14:55/m) 131/156bpm 158cal 4.02/6.97mph 2) 1m - 12:35(12:35/m) 162/172bpm 175cal 4.77/5.57mph 3) 1m - 12:49(12:49/m) 162/170bpm 176cal 4.68/5.61mph 4) 1m - 17:07(17:07/m) 159/177bpm 222cal 3.51/5.8mph 5) 1m - 13:52(13:52/m) 158/171bpm 177cal 4.33/5.91mph 6) 1m - 11:59(11:59/m) 168/188bpm 179cal 5.01/6.26mph 7) 1m - 12:51(12:51/m) 179/191bpm 212cal 4.67/5.32mph 8) 1m - 13:19(13:19/m) 172/185bpm 202cal 4.51/5.61mph 9) 1m - 14:38(14:38/m) 169/182bpm 205cal 4.1/5.63mph 10) 0.41m - 5:44(14:01/m) 175/186bpm 89cal 4.28/5.16mph Add a comment	0mi, 1:07:16 Cross-Training - Body Pump Good ol class. Light on legs (like, no weight!) Thought I was doing OK on upper but even that I'm less than the girls! G Add a comment 0mi, 15:09 Cycling - Spinning A wee spin before body pump just cos had the time. G Split Summary === 1) 0m - 15:09(/m) 113/127bpm 124cal Add a comment 0mi, 27:08 Cross-Training - Stretching Foam roller, leg stretches, bridges and sit ups. G Split Summary === 1) 0m - 27:08(/m) 81/100bpm 93cal Add a comment	4.9mi, 44:43 Running - General Another WSW variation on the canal run. Stop at Meggetland (actually Ashley Terrace would have done if I'd gone up and back to Comiston lights) and back along Spylaw, Merchiston, Polwarth etc. A few new roads, which was nice. Could have got one more if I'd gone down West Castle, but would have then missed Brunstield. 34 is better than my usual 16 or so! Better than just going out and back. Always fun exploring. Weird weather. Crazy windy, but mild, except for squally showers. Anyhoo, plodding on. Hips and glutes a bit stiff, just from XC? G Split Summary === 1) 1m - 9:22(9:22/m) 144/158bpm 117cal 6.4/7.58mph 2) 1m - 8:52(8:52/m) 150/160bpm 116cal 6.77/7.33mph 3) 1m - 8:58(8:58/m) 152/162bpm 119cal 6.69/7.35mph 4) 1m - 9:16(9:16/m) 150/166bpm 116cal 6.47/7.18mph 5) 0.87m - 8:15(9:28/m) 148/159bpm 98cal 6.34/7.53mph Add a comment	5.3mi, 48:46 Running - General WSQ exploring again. Wanted to go to Hermiston of Braid. Ended up going up to Observatory, which was awesome. Fab views, beautiful day. Got it a bit wrong though on way back. Couldn't remember if Blackford Ave would get me back to Marchmont, but of course it does. So went all the way back along Charterhall Road back to the entrance to Hermitage that I went in at. Inefficient squaring! 43 squares total though, for 5.3 miles for 8.1 WSW rating! 56-16 up now and 71 for Multiplay has me at 30 at the mo. Not sure I can make the cut on Monday though. I'll try and top my 117 squares even if I own zero. Going very slowly but happy to do so. Not too many niggles, right Achilles / calf a bit and right ham still. G Split Summary === 1) 1m - 9:21(9:21/m) 147/157bpm 121cal 6.42/7.43mph 2) 1m - 9:07(9:07/m) 152/162bpm 117cal 6.58/7.7mph 3) 1m - 10:28(10:29/m) 149/174bpm 126cal 5.73/7.26mph 4) 1m - 8:39(8:39/m) 149/158bpm 108cal 6.94/7.87mph 5) 1m - 8:33(8:33/m) 146/158bpm 97cal 7.02/7.66mph 6) 0.28m - 2:37(9:18/m) 149/154bpm 32cal 6.45/7.64mph Add a comment	7.1mi, 1:05:07 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 143/158bpm 114cal 6.66/7.89mph 2) 1m - 8:58(8:58/m) 154/164bpm 119cal 6.69/7.64mph 3) 1m - 9:12(9:13/m) 151/163bpm 121cal 6.52/7.97mph 4) 1m - 10:07(10:07/m) 149/171bpm 121cal 5.93/7.97mph 5) 1m - 9:02(9:03/m) 148/167bpm 104cal 6.64/7.76mph 6) 1m - 8:59(8:59/m) 146/161bpm 98cal 6.68/7.37mph 7) 1m - 8:50(8:50/m) 150/164bpm 104cal 6.8/9.02mph 8) 0.11m - 58(8:38/m) 154/157bpm 12cal 6.95/7.95mph Add a comment	4.4mi, 38:56 Running - General Inefficient WSW squaring. Only 11 squares? 103 to 114? But got 1 that I now own on Multiplayer. But unlikely to hold it til Mon. Nice trot round though. G Split Summary === 1) 1m - 9:11(9:11/m) 145/155bpm 117cal 6.53/8.12mph 2) 1m - 8:56(8:56/m) 150/162bpm 116cal 6.71/7.43mph 3) 1m - 8:56(8:56/m) 141/153bpm 105cal 6.72/7.7mph 4) 1m - 8:54(8:54/m) 147/155bpm 111cal 6.74/7.7mph 5) 0.37m - 2:58(7:59/m) 148/165bpm 35cal 7.52/7.74mph Add a comment

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
0.2km	2	29 3:53/mi	70.79				29 70.74					30 70.79
1mi	8	5:19 5:19/mi	73.80		5:30 70.82	5:23 72.89	5:19 73.80				6:04 67.21	6:20 64.38			6:02 69.74
2mi	1	12:23 6:12/mi	66.73		12:23 66.73
4km	6	15:36 6:17/mi	68.29		16:43 61.41	15:36 66.32				16:03 66.44			15:59 68.29			17:31 63.82
5km	72	18:32 5:58/mi	75.33		19:52 68.17	18:52 72.35	20:54 65.80	18:32 74.76	18:34 75.19	18:32 75.33	19:57 71.06	19:14 74.29	19:05 74.94	19:18 75.20	20:49 70.28	20:08 73.19
3.9mi	1	23:45 6:05/mi	74.36							23:45 74.36
4mi	3	25:12 6:18/mi	72.43			33:32 52.02						25:12 72.43		26:05 71.08
4.5mi	3	31:20 6:58/mi	66.80					39:18 52.45			31:20 66.80
8km	6	40:51 8:13/mi	58.39											40:51 58.39
8.1km	1	37:47 7:30/mi	64.95													37:47 64.95
5.4mi	4	38:10 7:04/mi	63.38			38:10 63.38
9km	14	36:16 6:29/mi	72.27			39:52 63.30	44:47 50.09		52:30 49.17	47:30 54.76	38:49 67.01	36:16 72.27	37:54 69.70			39:47 68.54
9.5km	1	40:49 6:55/mi	70.31											40:49 70.31
6mi	7	37:38 6:16/mi	72.36			37:38 72.36		39:32 70.44
10km	24	37:17 6:00/mi	77.94	54:30 51.36	43:18 65.13	38:14 74.31	41:44 68.59	37:58 75.96	40:09 72.37	37:17 77.94	45:10 64.83	40:09 74.07	38:49 77.22	38:58 77.53	43:15 69.85	42:05 72.94
6.6mi	1	39:57 6:06/mi	77.27							39:57 77.27
7mi	2	49:06 7:01/mi	69.77										58:00 58.59	49:06 69.77
12km	4	52:27 7:02/mi	66.76			52:27 64.88					52:57 66.76	53:54 66.11	55:34 64.63
10mi	2	1:07:00 6:42/mi	72.21									1:07:00 72.21		1:15:44 65.46
13.1mi	38	1:23:07 6:21/mi	76.01	1:37:38 62.24	1:33:12 65.68	1:28:30 69.17	1:33:37 66.42	1:27:54 70.74	1:25:34 73.83	1:23:07 76.01	1:56:29 55.13	1:27:47 73.76	1:28:45 73.56	1:27:28 75.27		1:34:04 71.18
13.6mi	1	1:32:59 6:52/mi	72.02									1:32:59 72.02
16mi	1	3:46:56 14:11/mi	34.86							3:46:56 34.86
20mi	1	2:40:14 8:01/mi	59.24			2:40:14 59.24
34km	1	4:24:00 12:30/mi	39.56								4:24:00 39.56
23mi	1	4:21:21 11:22/mi	43.35					4:21:21 43.35
38km	1	4:22:00 11:06/mi	45.52								4:22:00 45.52
26.2mi	16	2:57:37 6:47/mi	73.88		3:42:15 56.75	3:12:18 66.57	4:55:42 43.29	3:05:23 70.20	3:02:23 71.95	2:57:37 73.88	3:21:30 65.68	3:12:55 69.19		3:11:35 71.51	3:27:10 66.13	4:08:22 55.65
33mi	2	4:28:35 8:08/mi	62.06							4:28:35 62.06	4:36:50 60.21
36.5mi	1	5:58:53 9:50/mi	51.37							5:58:53 51.37
43mi	1	8:31:16 11:53/mi	41.43				8:31:16 41.43
53mi	1	10:43:35 12:09/mi	41.60								10:43:35 41.60
55mi	2	8:30:15 9:17/mi	54.92									8:30:15 54.92				13:46:56 35.09
95mi	1	22:37:12 14:17/mi	35.97									22:37:12 35.97
105.5mi	1	24:00:00 13:39/mi	37.32								24:00:00 37.32

2019	Distance	Date	Result	WAVA
Lindsays Scottish East District XC Champs	8.6km	7 Dec	37:53	68.78%
Lochore Meadows parkrun	5km	30 Nov	20:30	71.94%
3k on the Green	3km	29 Nov		0.00%
Newhailes 10km Trail Run	10km	24 Nov		0.00%
Scottish Athletics East District Cross Country League (Broxburn)	8.1km	23 Nov	37:47	64.95%
Perth parkrun	5km	16 Nov	20:46	71.02%
Braid Hills Cross Country	10km	16 Nov		0.00%
scottishathletics Short Course XC Champs	4km	9 Nov	17:34	63.63%
National XC Relays, Cumbernauld	4km	26 Oct		0.00%
East District XC League Race 1 - Stirling	9km	19 Oct	39:47	68.54%
EAST DISTRICT XC RELAY CHAMPIONSHIPS	4km	12 Oct	17:31	63.82%
Brussels Marathon	26.2mi	6 Oct		0.00%
Neil McCover Memorial Half Marathon	13.1mi	6 Oct		0.00%
Doctor K Annual Celebration Park Run	5km	5 Oct	20:09	73.19%
Kirkcaldy parkrun	5km	5 Oct	20:09	73.19%
East Neuk 10k.	10km	29 Sep	42:34	72.11%
Edinburgh parkrun	5km	21 Sep	20:12	73.01%
Lochore Meadows parkrun	5km	14 Sep	20:41	71.30%
City of Stirling 10k	10km	8 Sep	42:05	72.94%
Lochore Meadows parkrun	5km	24 Aug	24:32	60.11%
Lochore Meadows parkrun	5km	20 Jul	26:33	55.55%
Half DRAM 2019	13.1mi	7 Jul	1:34:04	71.18%
Lochore Meadows parkrun	5km	29 Jun	20:33	71.77%
West Highland Way race	95mi	22 Jun		0.00%
Cateran 55 Ultra	55mi	11 May	13:46:56	35.09%
Dunfermline parkrun	5km	4 May	24:43	59.19%
Boston Marathon	26.2mi	15 Apr	4:08:22	55.65%
Lochore Meadows parkrun	5km	30 Mar	20:08	72.67%
Balloch to Clydebank Half Marathon	13.1mi	10 Mar		0.00%
Perth parkrun	5km	2 Mar	20:23	71.78%
Scottish National XC Champs Falkirk	10km	23 Feb		0.00%
Kirkintilloch Olympians 12.5 Km Road Race	12.5km	10 Feb		0.00%
Kirkcaldy parkrun	5km	9 Feb	21:03	69.51%
Forfar Multi-Terrain Half Marathon	13.1mi	3 Feb		0.00%
Vogrie parkrun	5km	2 Feb	21:43	67.37%
Devil's Burdens Hill Relays - Leg 2	6.5mi	26 Jan		0.00%
Lochore Meadows parkrun	5km	26 Jan	21:38	67.63%
East District CC League - Livingston	9.6km	19 Jan	43:56	66.54%
Lochore Meadows parkrun	5km	5 Jan	22:04	66.30%
2018	Distance	Date	Result	WAVA
Loch Leven parkrun	5km	22 Dec	23:02	63.52%
Scottish Athletics East District Cross Country League (Broxburn)	8.1km	24 Nov		0.00%
Milano Nord parkrun	5km	10 Nov	23:31	62.21%
East District XC League Race 1 - Stirling	9km	20 Oct		0.00%
Volksbank Münster Marathon	26.2mi	9 Sep		0.00%
Lochore Meadows parkrun	5km	14 Jul	20:49	70.28%
Brig Bash 5	5mi	4 Jul		0.00%
Big Fetch Mile - Glasgow	1mi	30 Jun	6:02	69.74%
Glenrothes 10k.	10km	17 Jun	43:15	69.85%
Templeton Trail Race	6mi	8 Jun		0.00%
Edinburgh Marathon	26.2mi	27 May	3:27:10	66.13%
Lochore Meadows parkrun	5km	19 May	21:25	67.77%
London Marathon	26.2mi	22 Apr	4:02:10	56.57%
Boston parkrun	5km	14 Apr	30:39	47.35%
Kilomathon	13.11km	8 Apr		0.00%
Tay Ten	10mi	1 Apr		0.00%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	5.85mi	25 Mar		0.00%
Alloa Half Marathon	13.1mi	18 Mar		0.00%
Jack Crawford Springburn Cup	10km	10 Mar		0.00%
Cupar 5 Mile	5mi	3 Mar		0.00%
Scottish National XC Champs Falkirk	10km	24 Feb		0.00%
Kinloss to Lossiemouth half marathon	13.1mi	18 Feb		0.00%
Run Livingston Half Marathon	13.1mi	11 Feb		0.00%
Forfar Multi-Terrain Half Marathon	13.1mi	4 Feb		0.00%
Scottish Masters Cross Country Championships	8km	3 Feb		0.00%
Devil's Burdens Hill Relays - Leg 2	6.5mi	27 Jan		0.00%
Buchlyvie 10K	10km	27 Jan		0.00%
East District XC League Race 3 (Broxburn)	9km	20 Jan		0.00%
2017	Distance	Date	Result	WAVA
East District XC Champs - Livingston	9.5km	9 Dec	40:49	70.31%
7R Half Marathon	13.1mi	3 Dec	1:37:46	67.34%
East District XC League Race 2 - Alloa	8km	25 Nov	40:51	58.39%
NATIONAL SHORT COURSE XC CHAMPIONSHIPS	4km	11 Nov		0.00%
Glen Clova Half Marathon	13.1mi	11 Nov	1:27:28	75.27%
Jedburgh 3 Peaks ultra marathon - relay leg 1	10mi	28 Oct	1:15:44	65.46%
National XC Relays, Cumbernauld	4km	28 Oct		0.00%
East District XC League Race 1 - Stirling	8km	21 Oct	41:30	57.48%
MBNA Chester Marathon	26.2mi	8 Oct	3:11:35	71.51%
East Neuk 10K	10km	24 Sep	38:58	77.53%
Auchterarder Half Marathon	13.1mi	17 Sep	1:49:04	60.36%
Self Transcendence Meadows 2 mile race	2mi	13 Sep		0.00%
City of Stirling 10k	10km	10 Sep		0.00%
Harmeny Water of Leith Handicap	6.55mi	3 Sep		0.00%
Kirknewton Gala 10K	10km	24 Aug	40:30	74.59%
West Lothian Run Half Marathon	13.1mi	20 Aug	1:38:09	67.07%
SVHC Glasgow 800 10k Road Race	10km	13 Aug		0.00%
Livingston parkrun	5km	12 Aug	19:18	75.20%
Donkey Brae 7 Mile Race, Aberdour	7mi	30 Jul	49:06	69.77%
Kirkcaldy parkrun	5km	22 Jul	19:40	73.80%
Livingston parkrun	5km	15 Jul	19:57	72.75%
Dunfermline parkrun	5km	1 Jul	23:03	62.97%
London Marathon	26.2mi	23 Apr		0.00%
Tom Scott Memorial 10 Mile Road Race	10mi	2 Apr		0.00%
Tay Ten	10mi	2 Apr		0.00%
Alloa Half Marathon	13.1mi	19 Mar		0.00%
Scottish National XC Champs - Senior Men - Falkirk	10km	25 Feb		0.00%
Forfar Multi-Terrain Half Marathon	13.1mi	5 Feb		0.00%
Nigel Barge Memorial 10k	10km	22 Jan		0.00%
EAST DISTRICT XC CHAMPIONSHIPS Broxburn	8.1km	14 Jan		0.00%
Portobello parkrun, Edinburgh	5km	7 Jan	19:58	72.12%
Portobello Promathon	4mi	1 Jan	26:05	71.08%
Portobello parkrun, Edinburgh	5km	1 Jan	20:36	69.91%
2016	Distance	Date	Result	WAVA
Livingston parkrun	5km	25 Dec	20:41	69.62%
Edinburgh parkrun	5km	17 Dec	19:24	74.23%
7R Balerno	13.1mi	4 Dec		0.00%
Livingston parkrun	5km	3 Dec	19:14	74.87%
Glasgow University 5 Mile Road Race - CANCELLED	5mi	26 Nov		0.00%
East District XC League Race 2 (Alloa)	8km	19 Nov	39:36	59.76%
Glen Clova Half Marathon	13.1mi	12 Nov	1:57:56	55.35%
Livingston parkrun	5km	5 Nov	19:30	73.85%
Frankfurt Marathon	26.2mi	30 Oct		0.00%
Jedburgh 3 Peaks ultramaration - relay leg 2	7mi	29 Oct	58:00	58.59%
National XC Relays, Cumbernauld	4km	22 Oct	15:59	68.29%
Great Scottish Run Half Marathon	13.1mi	2 Oct	1:28:45	73.56%
Scottish half marathon	13.1mi	18 Sep		0.00%
Oslo Marathon	26.2mi	17 Sep		0.00%
City of Stirling 10k	10km	11 Sep	38:49	77.22%
Livingston parkrun	5km	3 Sep	19:13	74.94%
Brueton parkrun	5km	20 Aug	31:47	45.31%
West Lothian Run Half Marathon	13.1mi	14 Aug		0.00%
Haddington half marathon	13.1mi	13 Aug		0.00%
Edinburgh parkrun	5km	13 Aug	19:27	74.04%
Livingston parkrun	5km	6 Aug	19:43	73.04%
Half DRAM	13.1mi	17 Jul		0.00%
Livingston parkrun	5km	25 Jun	19:43	73.04%
Glenrothes 10k	10km	19 Jun		0.00%
Brian Goodwin Memorial 10k	10km	17 Jun		0.00%
Roon the Toon 10k	10km	12 Jun		0.00%
Harburn Festival 5K	5km	11 Jun		0.00%
Portobello parkrun, Edinburgh	5km	11 Jun	24:34	58.16%
Black Rock '5' Race	4.5mi	3 Jun	32:05	66.26%
Livingston parkrun	5km	28 May	19:59	71.50%
Rigg Race	6mi	23 May		0.00%
Cateran Trail Ultramarathon	55mi	14 May		0.00%
Livingston parkrun	5km	14 May	34:34	41.34%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	6 May		0.00%
Balfron 10K	10km	24 Apr		0.00%
Livingston parkrun	5km	23 Apr	20:32	69.59%
Edinburgh parkrun	5km	16 Apr	19:05	74.88%
Livingston parkrun	5km	9 Apr	19:39	72.72%
Livingston parkrun	5km	2 Apr	20:40	69.14%
Alloa Half Marathon	13.1mi	20 Mar	1:28:51	72.87%
Edinburgh parkrun	5km	12 Mar	24:31	58.28%
Resolution 10k	10km	6 Mar	39:45	74.82%
Scottish National XC Champs - Senior Men - Falkirk	12km	27 Feb	55:34	64.63%
Strathaven Run with the Wind Half Marathon	13.1mi	21 Feb		0.00%
Forfar Multi-Terrain Half Marathon	13.1mi	7 Feb	1:38:29	65.74%
Livingston parkrun	5km	6 Feb	52:25	27.26%
Livingston parkrun	5km	30 Jan	22:38	63.13%
East District XC League Race 3 (Broxburn)	9km	16 Jan	37:54	69.70%
2015	Distance	Date	Result	WAVA
EAST DISTRICT XC CHAMPIONSHIPS Livingston	9km	12 Dec	40:59	64.46%
7R Balerno	13.1mi	6 Dec	1:38:58	65.42%
!! Water of Leith !! NOTE - Sat 28th NOT Sun 29th!!	13.55mi	28 Nov	1:32:59	72.02%
East District XC League Race 2 (Alloa)	8km	21 Nov	41:24	56.72%
Glen Clova Half Marathon	13.1mi	14 Nov	1:54:45	56.42%
Jimmy Irvine Bella 10K	10km	8 Nov	40:09	74.07%
Edinburgh parkrun	5km	24 Oct	19:34	73.03%
East District XC League Race 1 - Stirling	9km	17 Oct	38:02	69.46%
Great Scottish Run Half Marathon	13.1mi	4 Oct	1:27:47	73.76%
City of Stirling 10k	10km	13 Sep		0.00%
Dirleton 10k	10km	6 Sep		0.00%
Edinburgh parkrun	5km	5 Sep	19:30	73.28%
Barry Buddon HM	13.1mi	30 Aug	1:29:38	72.23%
Edinburgh parkrun	5km	22 Aug	19:14	74.29%
Edinburgh parkrun	5km	15 Aug	19:51	71.98%
Haddington half marathon	13.1mi	8 Aug	1:33:41	69.11%
Edinburgh parkrun	5km	1 Aug	19:59	71.50%
West Highland Way race	95mi	20 Jun	22:37:12	35.97%
Haddington 10K	10km	6 Jun		0.00%
Edinburgh Marathon	26.2mi	31 May		0.00%
Rigg Race	6mi	25 May		0.00%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	29 Apr		0.00%
Highland Fling	53mi	25 Apr		0.00%
Glasgow - Edinburgh Ultramarathon	55mi	4 Apr	8:30:15	54.92%
Lindsays Borders Marathon & Relay	26.2mi	8 Mar	3:12:55	69.19%
Lasswade 10 Mile Road Race	10mi	1 Mar	1:07:00	72.21%
Scottish National XC Champs - Senior Men - Falkirk	12km	22 Feb	53:54	66.11%
The Kelpie-tastic FE Mile Track Faff	1mi	15 Feb	6:20	64.38%
Fetch mile - 200m	0.2km	15 Feb	30	70.79%
Falkirk parkrun	5km	14 Feb		0.00%
Forfar Multi-Terrain Half Marathon	12.6mi	1 Feb	2:04:10	49.61%
Scottish Athletics East District Cross Country League (Broxburn)	9km	17 Jan	36:16	72.27%
Portobello Promathon - 4 mile Road Race	4mi	1 Jan	25:12	72.43%
2014	Distance	Date	Result	WAVA
7R Balerno	13.1mi	7 Dec		0.00%
Edinburgh parkrun	5km	6 Dec	19:57	71.06%
East District XC Championships, Dundee Camperdown	5mi	6 Dec		0.00%
Glasgow University 5 Mile Road Race	5mi	29 Nov		0.00%
Water of Leith	13.55mi	29 Nov		0.00%
Harmeny Monthly Mile	1mi	27 Nov	6:04	67.21%
East District XC League Race 2 (Alloa)	8km	22 Nov	42:02	55.43%
Autumn Shakespeare	26.2mi	15 Nov		0.00%
Braid Hills Cross Country	6mi	15 Nov	44:08	64.56%
Glen Clova Half Marathon	13.1mi	8 Nov	1:56:29	55.13%
Newcastle Town Moor Marathon	26.2mi	2 Nov		0.00%
Edinburgh parkrun	5km	25 Oct	20:22	69.61%
TUI Marathon Palma de Mallorca	26.2mi	19 Oct		0.00%
East District XC League Race 1 - Stirling	9km	18 Oct	39:33	66.27%
Scottish Athletics East District Cross Country Relay, Peebles	4km	12 Oct		0.00%
Yorkshire Marathon	26.2mi	12 Oct		0.00%
MBNA Chester Marathon	26.2mi	5 Oct		0.00%
Oslo Marathon	26.2mi	20 Sep		0.00%
Glenmore 24	105.47mi	6 Sep	24:00:00	37.32%
Glenmore 12/24	50mi	6 Sep		0.00%
Callanish Stones Marathon	26.2mi	2 Aug	3:46:14	59.00%
Crieff 10k	10km	13 Jul	57:38	51.20%
Edinburgh Parkrun	5km	28 Jun	22:50	62.09%
West Highland Way race	95mi	21 Jun		0.00%
Red Moss Kips	9km	18 Jun		0.00%
Caledonian Challenge	54mi	14 Jun		0.00%
Black Rock '5' Race	4.5mi	13 Jun	31:20	66.80%
Dechmont Law 10k Trail race	10km	8 Jun		0.00%
Tesco Bank 4 Abbeys Challenge	38km	7 Jun	4:22:00	45.52%
Corstorphine 5 Mile Road Race	5mi	4 Jun		0.00%
Rigg Race	6mi	26 May		0.00%
Scottish Islands Peak Race	60mi	16 May		0.00%
Highland Fling	53mi	26 Apr	10:43:35	41.60%
Auckland Domain 10K	10km	3 Apr	45:10	64.83%
The Hillary	34km	29 Mar	4:24:00	39.56%
D33 Ultra	33mi	15 Mar	4:36:50	60.21%
Lindsays Borders Marathon	26.2mi	2 Mar	3:21:30	65.68%
Meadows Marathon	26.2mi	2 Mar		0.00%
Tri Trail Winter Trail Running Series: Race 3, Night Stage	10km	26 Feb		0.00%
Scottish National XC Champs - Senior Men - Falkirk	12km	22 Feb	52:57	66.76%
Forfar Multi-Terrain Half Marathon	12.6mi	2 Feb	1:38:27	62.06%
Edinburgh parkrun	5km	25 Jan	23:15	60.51%
Scottish Athletics East District Cross Country League (Broxburn)	9km	18 Jan	38:49	67.01%
2013	Distance	Date	Result	WAVA
Fetch Jungle Mile (and drinks!)	1mi	14 Dec		0.00%
East District XC Championships (Dundee)	9km	7 Dec	40:10	64.76%
7R Balerno	13.1mi	1 Dec	1:37:47	65.14%
East District XC League Race 2 (Alloa)	8km	23 Nov	36:50	62.77%
Braid Hills Cross Country	6mi	16 Nov	42:42	66.22%
Glen Clova Half Marathon	13.1mi	9 Nov	1:30:47	70.16%
Glen Ogle 33 Ultra	33mi	2 Nov	4:28:35	62.06%
National XC Relays, Cumbernauld	4km	26 Oct	16:03	66.44%
East District XC League Race 1 - Stirling	9km	19 Oct	37:22	69.61%
Pentland Skyline Hill Race	16mi	13 Oct	3:46:56	34.86%
Great Scottish Run Half Marathon	13.1mi	6 Oct	1:51:30	57.13%
Scottish Gas 5 & 10K road races	5km	22 Sep		0.00%
Self Transcendence Meadows 2 Mile Race	2mi	11 Sep		0.00%
Self Transcendence Meadows 5K	5km	4 Sep		0.00%
Melrose 13.1km Road Race	13.1km	25 Aug		0.00%
Speyside Way Race	36.5mi	24 Aug	5:58:53	51.37%
Harmeny Water of Leith Handicap	6.55mi	18 Aug	39:57	77.27%
Ceres 8 Mile Road Race	8mi	13 Aug		0.00%
West Lothian Run Half Marathon	13.1mi	11 Aug		0.00%
Hardmoors Saltburn Trail Marathon	26.2mi	11 Aug		0.00%
Edinburgh parkrun	5km	10 Aug	23:41	59.41%
Graham Clark Memorial Race	3.9mi	6 Aug	23:45	74.36%
Self-Transcendence Meadows 3 X 1 Mile Relay	1mi	31 Jul		0.00%
Donkey Brae 7 Mile Race, Aberdour	7mi	28 Jul		0.00%
Dundee Marathon	26.2mi	21 Jul	4:17:00	51.49%
Girvan Half Marathon	13.1mi	14 Jul		0.00%
Saunders Lakeland Mountain Marathon (SLMM) Day 2/2	13.1mi	7 Jul		0.00%
Lakeland Trails Coniston Marathon	26.2mi	7 Jul		0.00%
Saunders Lakeland Mountain Marathon (SLMM) Day 1/2	13.1mi	6 Jul		0.00%
Hamsterley Forest Marathon	26.2mi	6 Jul		0.00%
West Highland Way Race	95mi	22 Jun		0.00%
Black Rock '5' Race	5mi	21 Jun	31:04	74.86%
Red Moss Revolution	9km	19 Jun	47:30	54.76%
Seven Hills of Edinburgh	14mi	16 Jun		0.00%
The Strathearn Marathon	26.2mi	9 Jun	3:36:21	60.66%
Tesco Bank 4 Abbeys Challenge	0km	1 Jun	4:00:44	0.00%
Ratho Gala 10K and 5K - cancelled due to lack of numbers	10km	29 May		0.00%
Rigg Race	6mi	27 May		0.00%
Stornoway Half Marathon	13.1mi	25 May	1:27:19	72.35%
Edinburgh parkrun	5km	18 May	18:32	75.33%
London Marathon	26.2mi	21 Apr	2:57:37	73.88%
Grangemouth Round the Houses 10k	10km	24 Mar	37:17	77.94%
Alloa Half Marathon	13.1mi	17 Mar	1:23:07	76.01%
Meadows Half Marathon	13.1mi	3 Mar		0.00%
Scottish National XC Champs - Senior Men - Falkirk	12km	23 Feb		0.00%
Forfar Multi-Terrain Half Marathon	13.1mi	3 Feb	1:31:37	68.96%
2012	Distance	Date	Result	WAVA
7R Balerno	13.1mi	2 Dec		0.00%
Scottish Fetch Mile	1mi	25 Nov		0.00%
Glen Clova Half Marathon	13.1mi	10 Nov	1:25:34	73.83%
Edinburgh parkrun	5km	3 Nov	18:34	75.19%
Jedburgh 10K	10km	28 Oct	40:09	72.37%
Strathcarron Hospice 10k	10km	7 Oct		0.00%
Baxters Loch Ness Marathon	26.2mi	30 Sep	3:02:23	71.95%
Edinburgh parkrun	5km	15 Sep	18:37	74.99%
Cumbernauld 10k	10km	9 Sep		0.00%
Great Scottish Run Half Marathon	13.1mi	2 Sep		0.00%
Moray Half Marathon	13.1mi	2 Sep		0.00%
Great Scottish Run 10k	10km	2 Sep		0.00%
perthshire half marathon	13.1mi	1 Sep		0.00%
Paisley 10K	10km	26 Aug		0.00%
Water of Leith 10K handicap	10km	26 Aug		0.00%
Melrose 13.1km Road Race	8.16mi	26 Aug		0.00%
Speyside Way Race	36.5mi	25 Aug		0.00%
Killin 10km	10km	25 Aug		0.00%
Haddington half marathon	13.1mi	18 Aug		0.00%
Tour of Clydeside - Pollok Park 10k	10km	17 Aug		0.00%
Scottish Gas 10k	10km	5 Aug		0.00%
Helensburgh Half Marathon	13.1mi	5 Aug		0.00%
Musselburgh 10k	10km	21 Jul		0.00%
Scottish Fetch Mile	1mi	1 Jul		0.00%
West Highland Way Race	95mi	23 Jun		0.00%
Red Moss Revolution	9km	20 Jun	52:30	49.17%
Seven Hills of Edinburgh	14mi	17 Jun	3:49:30	29.19%
Edinburgh parkrun	5km	16 Jun	21:15	65.21%
Glenrothes Road Running Festival	10km	10 Jun		0.00%
The Strathearn Marathon	26.2mi	10 Jun		0.00%
Mull of Kintyre Half Marathon	13.1mi	3 Jun		0.00%
Rigg Race	6mi	28 May		0.00%
Edinburgh Half Marathon	13.1mi	27 May		0.00%
Stornoway Half Marathon	13.1mi	26 May		0.00%
Loch Leven Half Marathon	13.1mi	12 May		0.00%
Black Rock '5' Race	4.5mi	4 May		0.00%
Kinross PTA 10k	10km	26 Apr		0.00%
London Marathon	26.2mi	22 Apr		0.00%
Kilomathon - Scotland	13.1km	1 Apr		0.00%
Grangemouth Round the Houses 10k	10km	25 Mar		0.00%
Alloa Half Marathon	13.1mi	18 Mar		0.00%
D33 Ultra	33mi	17 Mar		0.00%
The Friends of Mick'n'Phil Half Marathon	13.1mi	11 Mar		0.00%
Inverness Half Marathon	13.1mi	11 Mar		0.00%
Lasswade 10 Mile Road Race	10mi	4 Mar		0.00%
Meadows Half Marathon	13.1mi	4 Mar		0.00%
Rainbow Run, Cowcaddens, Glasgow	10km	19 Feb		0.00%
Scottish National XC Champs - Senior Men - Falkirk	12km	18 Feb		0.00%
Forfar Multi-Terrain Half Marathon	13.1mi	5 Feb	1:44:28	60.00%
East District XC League Race 3 (Broxburn)	9km	14 Jan		0.00%
2011	Distance	Date	Result	WAVA
Scottish Fetch Mile	1mi	4 Dec		0.00%
Glasgow University 5 Mile Road Race	5mi	3 Dec		0.00%
Hugh Wilson Memorial 10K	10km	26 Nov		0.00%
East District XC League Race 2 (Livingston)	5.4mi	20 Nov	41:37	59.44%
Glen Clova Half Marathon	13.1mi	12 Nov	1:42:18	61.27%
Newcastle Town Moor Marathon	26.2mi	30 Oct	3:05:23	70.20%
Edinburgh Parkrun	5km	15 Oct	18:32	74.76%
Strathcarron Hospice 10k	10km	2 Oct	38:28	74.97%
Rigg Race	6mi	25 Sep	39:32	70.44%
City of Stirling 10k	10km	18 Sep	37:58	75.96%
Fetch Melrose Hill Race	13.1km	28 Aug	1:45:47	35.92%
Fetch guided hill run (not a race!) - Torridon	30mi	20 Aug		0.00%
Devil o' the Highlands	43mi	6 Aug		0.00%
Falkirk parkrun	5km	30 Jul		0.00%
The Honey Stinger Gullane Beach Triathlon	1500metres/42km/10km	23 Jul	/ /	0.00%
Falkirk parkrun	5km	16 Jul		0.00%
Scottish Fetch Mile	1mi	3 Jul		0.00%
Black Rock '5' Race	4.5mi	1 Jul	39:18	52.45%
Red Moss Revolution	9km	22 Jun	45:57	55.75%
Pentland Triathletes Solstice Tri	750metres/15km/5km	21 Jun	/ /	0.00%
West Highland Way Race	95mi	18 Jun		0.00%
Edinburgh Parkrun	5km	11 Jun	18:50	73.02%
Stornoway Half Marathon	13.1mi	28 May	1:27:54	70.74%
Rigg Race	6mi	23 May		0.00%
Edinburgh Marathon	26.2mi	22 May		0.00%
Cateran Trail Ultramarathon	55mi	21 May		0.00%
Shakespeare Marathon	26.2mi	8 May		0.00%
Edinburgh to North Berwick 20m Road Race	20mi	7 May		0.00%
Cateran Trail 23	23mi	7 May	4:21:21	43.35%
Midlothian Sprint Triathlon	0.75km/20km/5km	1 May	18:03 / 38:57 / 21:18	0.00%
Scottish Fetch Mile	1mi	24 Apr		0.00%
Lochaber Marathon	26.2mi	10 Apr	3:09:54	67.96%
Alloa Half Marathon	13.1mi	20 Mar	1:50:00	56.52%
Forfar Multi-Terrain Half Marathon	13.1mi	6 Feb	1:39:38	62.41%
Brass Monkey Half Marathon	13.1mi	23 Jan		0.00%
Edinburgh parkrun	5km	22 Jan	23:51	57.66%
2010	Distance	Date	Result	WAVA
Scottish Fetch Mile	1mi	4 Dec		0.00%
Glen Clova Half Marathon	13.1mi	13 Nov	1:55:37	53.78%
Fetch Edinburgh 10K Part Deux	10km	24 Oct		0.00%
Kilomathon - Scotland	26.2km	3 Oct		0.00%
Dumfries Half Marathon	13.1mi	26 Sep	1:33:37	66.42%
Perth 10K	10km	29 Aug	41:44	68.59%
Edinburgh parkrun	5km	21 Aug	20:54	65.80%
Devil o' the Highlands	43mi	7 Aug	8:31:16	41.43%
Edinburgh parkrun	5km	31 Jul	32:36	42.19%
Edinburgh Parkrun	5km	10 Jul	24:04	57.14%
Scottish Fetch Mile	1mi	4 Jul		0.00%
West Highland Way Race	95mi	19 Jun		0.00%
Edinburgh Marathon	26.2mi	23 May		0.00%
Cateran Trail Ultramarathon	55mi	15 May		0.00%
London Marathon	26.2mi	25 Apr	4:55:42	43.29%
D33 Ultra	33mi	3 Apr		0.00%
Alloa Half Marathon	13.1mi	21 Mar	1:45:07	58.69%
Scottish Fetch Mile	1mi	28 Feb		0.00%
Scottish National XC Champs - Senior Men - Falkirk	12km	20 Feb		0.00%
Forfar Multi-Terrain Half Marathon	13.1mi	7 Feb	2:02:45	50.26%
Fetch Pentlands Bimble - Social Run	8.5mi	31 Jan		0.00%
Edinburgh Parkrun (short)	5km	30 Jan	23:48	57.35%
East District XC League - Broxburn	9km	16 Jan	44:47	50.09%
Fetch BIG mile - 200m race.	0.2km	9 Jan	29	70.74%
Fetch Mile - The BIG one	1mi	9 Jan	5:19	73.80%
2009	Distance	Date	Result	WAVA
Scottish Fetch Mile	1mi	12 Dec	5:23	72.89%
Scottish East District XC Championships (Men)	6mi	5 Dec	42:09	65.08%
East District CC League - Dunfermline	9km	22 Nov	39:52	63.30%
Glen Clova Half Marathon	13.1mi	14 Nov	1:30:37	68.09%
Greatest Fetch Edinburgh 10k (Not an official race)	10km	8 Nov	55:38	51.07%
Lasswade Open XC Event- Senior Men	6mi	1 Nov		0.00%
Edinburgh parkrun	5km	31 Oct	18:52	72.35%
National XC Relays, Cumbernauld	4km	24 Oct		0.00%
Abingdon Marathon	26.2mi	18 Oct	3:12:18	66.57%
East District Cross Country Relays: Meadowmill (Prestonpans).	4km	10 Oct	15:36	66.32%
City of Stirling 10K	10km	20 Sep	38:14	74.31%
Great Scottish Run Half Marathon	13.1mi	6 Sep	1:38:14	62.81%
Scottish Gas 10K	10km	2 Aug		0.00%
Scottish Fetch Mile Challenge 4	1mi	19 Jul	5:34	70.49%
Glenrothes 10K	10km	28 Jun	39:42	71.56%
Red Moss Revolution	5.59mi	24 Jun	46:25	54.34%
West Highland Way Race	95mi	20 Jun		0.00%
Edinburgh marathon - Hairy Haggis - The Cock and Pan leg 2	5.4mi	31 May	38:10	63.38%
Balerno Rigg Race	6mi	25 May	37:38	72.36%
Kinnoull Hill Race	4mi	20 May	33:32	52.02%
Loch Leven Half Marathon	13.1mi	16 May	1:28:30	69.17%
Edinburgh to North Berwick Road Race	20mi	2 May	2:40:14	59.24%
Kinross PTA 10k	10km	30 Apr	40:31	69.60%
The Mighty Deerstalker	10km	21 Mar	2:11:37	21.43%
The Friends of Mick'n'Phil Half Marathon	13.1mi	8 Mar	1:32:32	66.15%
Fetch hill run NOT race!	12mi	22 Feb		0.00%
Scottish National XC Champs - Senior Men - Falkirk	12km	21 Feb	52:27	64.88%
Carnethy 5 Hill Race	6mi	14 Feb	1:23:35	32.58%
Forfar Multi-Terrain Half Marathon	13.1mi	1 Feb	1:59:02	51.42%
Glasgow parkrun	5km	31 Jan	20:16	66.85%
East District CC League - Dunfermline	5.3mi	18 Jan	41:31	65.59%
2008	Distance	Date	Result	WAVA
Glasgow parkrun	5km	13 Dec	20:09	67.21%
Scottish Fetch Mile Challenge	1mi	7 Dec	5:30	70.82%
East District XC Championships, Cupar	6.6mi	6 Dec	46:38	64.23%
Wimbledon Common Time Trial	5km	29 Nov	19:52	68.17%
East District CC League - Broxburn	5.4mi	22 Nov	37:33	64.42%
Glen Clova Half Marathon	13.1mi	8 Nov	1:33:12	65.68%
Lasswade AAC Open Cross Country Races	6.3mi	2 Nov	47:30	60.19%
East District CC League - Livingston	5.4mi	18 Oct	38:33	62.75%
SA EAST DISTRICT CC RELAY CHAMPS, Prestonpans	4km	11 Oct	16:43	61.41%
Self Transcendence Meadows 2 Mile Race	2mi	10 Sep	12:23	66.73%
SRI Chinmoy Self Transcendence 5KM Meadows	5km	3 Sep	20:29	66.12%
Scottish Gas 10K	10km	3 Aug	43:18	65.13%
Scottish Fetch Mile Challenge	1mi	20 Jul	5:57	65.49%
Edinburgh Marathon	26.2mi	25 May	3:42:15	56.75%
East District CC League - Livingston	8.7km	19 Jan	40:06	59.94%
2007	Distance	Date	Result	WAVA
East District CC Championships - Stirling University	10km	8 Dec	43:20	64.60%
Buchlyvie Half-Marathon	13.1mi	18 Nov	1:37:38	62.24%
Edinburgh University Braid Hills X/C	6mi	10 Nov	43:28	62.18%
lasswade open x country - Men	10km	4 Nov	46:56	59.64%
HOPETOUN HOUSE	10km	7 Oct	54:30	51.36%

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