Free training log and race listings for runners, bikers and swimmers

About Me
Having been ersing about for some years I suppose I can now call myself a runner. Slow but keen may be the best way to describe myself. Planning on a winter of building up my base fitness and looking targetting the Edinburgh marathon 2013 for an attempt at a new PB. Show More...

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Recent Blogs
November already	Nov 2015
Storm	Oct 2015
Firsts	Sep 2015
On reflection not a bad week really, in fact, things are great	Jan 2015
One of my Christmas gifts is missing	Dec 2014

Recent Training
18th Oct	General	6mi	59:25
15th Oct	General	4.8mi	1:56:18
15th Oct	General	0.8mi	37:23
13th Oct	Trail Run	5mi	1:04:37
12th Oct	General	6.6mi	1:04:08

Planned Races
Tweed Valley Ultra	21st Nov

12 Month Benchmarks	Run	Bike
Mile	8:09	1:19
5k	26:40	4:54
5mi	43:34	16:29
10k	1:00:16	26:20
10mi	1:50:59	0
Half	3:30:43	0

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Best Times
Best WAVA

Dist	Races	PB	WB	1995	2008	2009	2010	2012	2013	2015	2016	2017	2018	2020	2021
3.6mi	1	39:10 10:53/mi	42.67			39:10 42.67
5mi	5	40:19 8:04/mi	61.21				41:00 57.77		40:26 60.03	40:19 61.21	42:51 58.07
10km	4	51:04 8:13/mi	57.38		58:04 50.05	51:04 57.38	57:05 51.76
15km	1	1:36:10 10:19/mi	46.85				1:36:10 46.85
12mi	1	2:08:31 10:43/mi	48.90										2:08:31 48.90
13.1mi	11	1:46:08 8:06/mi	59.58	1:46:08 55.07		1:53:10 56.11		1:54:23 56.96	1:50:18 59.58		2:00:30 56.01
14.2mi	1	2:27:33 10:23/mi	50.49										2:27:33 50.49
26mi	1	6:52:51 15:53/mi	35.11											6:52:51 35.11
26.2mi	2	4:28:00 10:14/mi	51.20				4:29:25 50.06	4:28:00 51.20
31mi	2	6:44:39 13:03/mi	43.39									7:47:35 37.22	6:44:39 43.39
50km	1	10:53:07 21:01/mi	27.71												10:53:07 27.71
33mi	1	6:44:47 12:16/mi	45.35								6:44:47 45.35
55km	1	10:53:30 19:07/mi	29.62										10:53:30 29.62

Date	Planned Races			Distance
21 Nov	Tweed Valley Ultra Confirmed			50km
2021		Result	WAVA	Distance
12 Sep	Keswick Mountain Festival 50km PB	10:53:07	27.71	50km
2020		Result	WAVA	Distance
2 Feb	Montane Trail 26 (& Trail 13) Grizedale PB	6:52:51	35.11	26mi
2018		Result	WAVA	Distance
8 Jul	Ultimate Trails 55km PB	10:53:30	29.62	55km
5 May	Glen Lyon Ultra PB	6:44:39	43.39	31mi
11 Mar	Glenkiln 12 Mile Road Race PB	2:08:31	48.90	12mi
10 Mar	Dentdale Run PB	2:27:33	50.49	14.2mi
2017		Result	WAVA	Distance
6 May	Glen Lyon Ultra SB	7:47:35	37.22	31mi
2016		Result	WAVA	Distance
5 Nov	Glen Ogle 33 Ultra PB	6:44:47	45.35	33mi
28 May	Kirkcudbright Half Marathaon	2:03:30	54.65	13.1mi
10 May	Holywood Stroll SB	42:51	58.07	5mi
5 Mar	Stranraer Half Marathon SB	2:00:30	56.01	13.1mi
2015		Result	WAVA	Distance
21 Jul	Castle Douglas 5m	40:45	60.56	5mi
12 May	Holywood Stroll PB	40:19	61.21	5mi
2013		Result	WAVA	Distance
26 May	Edinburgh Half Marathon SB	1:50:18	59.58	13.1mi
14 May	Holywood Stroll SB	40:26	60.03	5mi
2012		Result	WAVA	Distance
23 Sep	Dumfries Half Marathon SB	1:54:23	56.96	13.1mi
22 Apr	London Marathon PB	4:28:00	51.20	26.2mi
4 Mar	Haweswater Half Marathon	1:55:46	56.28	13.1mi
2010		Result	WAVA	Distance
2 Oct	Coniston Trail Race PB	1:36:10	46.85	15km
27 Jul	Castle Douglas Civic Week Road Race SB	41:00	57.77	5mi
13 Jun	Mabie Forest Trail Race SB	57:05	51.76	10km
25 Apr	London Marathon SB	4:29:25	50.06	26.2mi
2009		Result	WAVA	Distance
27 Sep	Dumfries Half Marathon	1:55:01	55.20	13.1mi
1 Sep	Gallovidian 10K PB	51:04	57.38	10km
5 Jul	Isle of Arran Half-Marathon SB	1:53:10	56.11	13.1mi
23 Jun	Lotus Hill Race PB	39:10	42.67	3.6mi
14 Jun	Mabie Forest 10K Trail Race	56:10	52.17	10km
23 May	Kirkcudbright Academy Half Marathon	1:53:28	55.96	13.1mi
5 Apr	Chris Hoy Edinburgh Half Marathon	1:56:44	54.39	13.1mi
2008		Result	WAVA	Distance
2 Sep	Gallovidian 10K SB	58:04	50.05	10km
1995		Result	WAVA	Distance
4 Jun	Dunfermline Half Marathon PB	1:46:08	55.07	13.1mi
26 Mar	Alloa Half Marathon	1:50:41	52.81	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	2	19	4	63	55	49	41	31	19	5	0	0	288
2021	0	0	0	0	0	0	0	0.4	2.8	1.5	0	0	4.7
2021	85	96	66	106	113	82	101	76	77	49	0	0	850
2020	0	0	0	3	16	0	12	10	4	7	3	19	73
2020	80	94	31	76	54	82	116	102	94	81	76	99	983
2020	0	0	0	6	13	20	9	5	0	0	0	0	52
2019	0	0	0	0	0	3	0	0	0	0	0	0	3
2019	99	0	0	0	0	9	30	31	59	51	76	47	401
2019	0	0	0	0	0	2	0	0	0	0	0	0	2
2018	71	83	106	115	88	98	83	81	23	3	61	87	898
2017	7	0	0	9	0	0	0	12	0	0	0	0	28
2017	120	108	143	122	41	46	76	119	109	33	41	60	1019
2016	0	0	0	0	0	0	0	1	3	16	4	1	26
2016	103	101	64	76	90	100	118	114	115	122	142	107	1250
2015	15	22	6	6	1	2	0	0	0	0	0	0	52
2015	2.3	0	0	0	0	0	0	0	0	0	0	0	2.3
2015	83	74	118	100	85	74	91	66	3	18	47	59	817
2015	0	0	0	7	15	6	17	0	0	0	0	0	46
2014	0	0	0	0	0	0	0	0	0	0	0	13	13
2014	0	0	0	0	0	0.9	0.5	2.6	2.6	0.6	1.9	1.6	10.7
2014	68	75	64	57	44	22	57	79	36	53	81	69	706
2014	0	0	0	0	0	21	0	0	0	0	0	0	21
2013	107	101	116	104	136	102	102	100	103	55	52	46	1123
2012	111	136	152	114	67	60	41	100	52	33	48	86	1000
2012	0	0	0	0	8	0	0	0	0	0	0	0	8
2011	43	15	13	36	71	110	105	55	17	35	60	59	620
2010	115	128	150	125	17	25	59	56	47	114	92	77	1004
2009	85	78	83	42	74	85	45	53	88	118	74	73	900
2008	0	0	0	0	0	8	0	21	19	0	0	0	48

Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25	Sun 26th Sep Sep 26	Mon 27th Sep Sep 27	Tue 28th Sep Sep 28
-	-	1mi, 52:48 Swim - General Split Summary === 1) 0.56m - 28:07(50:17/m) 168/205bpm [8447b/mi] 433cal 1.19/1.7mph 2) 0.06m - 3:16(52:39/m) 152/164bpm [8003b/mi] 36cal 1.14/1.22mph 3) 0.06m - 3:10(50:55/m) 160/171bpm [8145b/mi] 49cal 1.18/1.21mph 4) 0.08m - 4:14(54:34/m) 150/158bpm [8185b/mi] 49cal 1.1/1.2mph 5) 0.05m - 2:33(54:32/m) 172/188bpm [9381b/mi] 46cal 1.1/1.18mph 6) 0.09m - 5:04(54:23/m) 191/202bpm [10386b/mi] 91cal 1.1/1.22mph 7) 0.09m - 4:48(51:33/m) 164/184bpm [8455b/mi] 73cal 1.16/1.38mph Add a comment	-	-	4.4mi, 44:49 Run - General Split Summary === 1) 1m - 10:32(10:32/m) 167/195bpm [1758b/mi] 195cal 84/90rpm 5.7/6.78mph 2) 1m - 10:05(10:05/m) 173/185bpm [1744b/mi] 203cal 83/88rpm 5.95/6.35mph 3) 1m - 9:58(9:58/m) 165/178bpm [1645b/mi] 178cal 83/84rpm 6.02/6.4mph 4) 1m - 10:28(10:28/m) 160/173bpm [1676b/mi] 167cal 82/84rpm 5.73/6.17mph 5) 0.37m - 3:46(10:09/m) 147/159bpm [1491b/mi] 43cal 82/85rpm 5.91/6.31mph Add a comment	-
Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1	Sat 2nd Oct Oct 2	Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4	Tue 5th Oct Oct 5
6.5mi, 1:30:41 Run - Trail Run Split Summary === 1) 1m - 13:24(13:24/m) 115/187bpm [1541b/mi] 123cal 80/94rpm 4.48/41.32mph 2) 1m - 14:18(14:18/m) 159/200bpm [2273b/mi] 212cal 77/84rpm 4.2/30.06mph 3) 1m - 15:22(15:22/m) 168/189bpm [2583b/mi] 280cal 79/95rpm 3.9/21.39mph 4) 1m - 16:37(16:37/m) 133/164bpm [2210b/mi] 141cal 75/85rpm 3.61/54.85mph 5) 1m - 12:04(12:04/m) 141/167bpm [1701b/mi] 120cal 79/82rpm 4.97/128.18mph 6) 1m - 12:56(12:56/m) 155/182bpm [2005b/mi] 190cal 80/94rpm 4.64/8.88mph 7) 0.51m - 6:00(11:47/m) 160/169bpm [1884b/mi] 112cal 82/82rpm 5.1/8.03mph Add a comment	2.9mi, 1:08:02 Run - Hill Work Split Summary === 1) 1m - 27:32(27:32/m) 140/182bpm [3854b/mi] 317cal 67/130rpm 2.18/10.31mph 2) 1m - 24:55(24:55/m) 123/173bpm [3065b/mi] 165cal 66/119rpm 2.41/11.52mph 3) 0.89m - 15:35(17:31/m) 136/189bpm [2382b/mi] 189cal 76/100rpm 3.42/18.7mph Add a comment	0.8mi, 38:25 Swim - General Split Summary === 1) 0.75m - 37:53(50:49/m) 181/207bpm [9197b/mi] 666cal 1.18/1.49mph Add a comment	-	1.2mi, 11:15 Run - General Split Summary === 1) 1m - 9:33(9:33/m) 141/150bpm [1346b/mi] 126cal 85/90rpm 6.28/9.13mph 2) 0.19m - 1:42(8:49/m) 137/143bpm [1207b/mi] 22cal 85/85rpm 6.81/6.93mph Add a comment 1.2mi, 10:42 Run - General Split Summary === 1) 1m - 9:06(9:06/m) 150/176bpm [1366b/mi] 128cal 86/93rpm 6.59/8.39mph 2) 0.18m - 1:36(8:48/m) 141/147bpm [1240b/mi] 20cal 85/86rpm 6.82/7.16mph Add a comment 2.3mi, 19:56 Run - General Split Summary === 1) 1m - 7:14(7:14/m) 152/182bpm [1100b/mi] 117cal 84/86rpm 8.29/31.56mph 2) 1m - 9:40(9:40/m) 141/154bpm [1364b/mi] 107cal 84/85rpm 6.21/7.45mph 3) 0.31m - 3:02(9:53/m) 138/144bpm [1365b/mi] 32cal 82/84rpm 6.07/6.62mph Add a comment	-	6.4mi, 1:02:31 Run - General Split Summary === 1) 1m - 9:45(9:45/m) 157/190bpm [1530b/mi] 163cal 86/91rpm 6.16/6.76mph 2) 1m - 10:06(10:06/m) 160/190bpm [1617b/mi] 158cal 84/87rpm 5.94/6.4mph 3) 1m - 9:58(9:58/m) 141/176bpm [1404b/mi] 92cal 84/86rpm 6.02/6.51mph 4) 1m - 9:38(9:38/m) 157/177bpm [1512b/mi] 146cal 83/86rpm 6.23/6.67mph 5) 1m - 9:21(9:21/m) 160/188bpm [1495b/mi] 151cal 84/85rpm 6.42/6.76mph 6) 1m - 9:46(9:46/m) 140/159bpm [1367b/mi] 92cal 83/87rpm 6.14/7.29mph 7) 0.44m - 3:58(8:58/m) 146/161bpm [1310b/mi] 59cal 84/86rpm 6.69/6.91mph Add a comment
Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8	Sat 9th Oct Oct 9	Sun 10th Oct Oct 10	Mon 11th Oct Oct 11	Tue 12th Oct Oct 12
7mi, 1:22:56 Run - Trail Run Split Summary === 1) 1m - 12:07(12:07/m) 169/183bpm [2049b/mi] 231cal 82/90rpm 4.95/7.16mph 2) 1m - 11:34(11:34/m) 146/174bpm [1690b/mi] 138cal 82/94rpm 5.19/6.22mph 3) 1m - 12:20(12:20/m) 135/155bpm [1665b/mi] 110cal 82/89rpm 4.87/8.39mph 4) 1m - 12:08(12:08/m) 156/191bpm [1893b/mi] 180cal 83/94rpm 4.94/6.38mph 5) 1m - 11:31(11:31/m) 129/155bpm [1485b/mi] 77cal 83/89rpm 5.21/6.89mph 6) 1m - 13:09(13:09/m) 146/173bpm [1919b/mi] 154cal 81/106rpm 4.57/6.06mph 7) 0.99m - 10:07(10:16/m) 126/139bpm [1293b/mi] 71cal 86/109rpm 5.85/6.58mph Add a comment	5mi, 1:12:32 Run - Intervals Split Summary === 1) 1m - 16:13(16:13/m) 147/189bpm [2384b/mi] 209cal 70/93rpm 3.7/6.87mph 2) 1m - 23:49(23:49/m) 107/160bpm [2549b/mi] 81cal 60/101rpm 2.52/10.4mph 3) 1m - 10:21(10:21/m) 164/198bpm [1698b/mi] 164cal 86/102rpm 5.8/10.11mph 4) 1m - 11:52(11:52/m) 147/186bpm [1743b/mi] 164cal 82/96rpm 5.06/10.16mph 5) 0.95m - 10:17(10:52/m) 133/156bpm [1445b/mi] 149cal 83/89rpm 5.52/7mph Add a comment	-	-	4mi, 38:51 Run - General Split Summary === 1) 1m - 9:22(9:22/m) 167/190bpm [1564b/mi] 169cal 86/90rpm 6.41/9.15mph 2) 1m - 9:38(9:38/m) 132/138bpm [1271b/mi] 69cal 85/86rpm 6.23/6.62mph 3) 1m - 9:57(9:57/m) 132/139bpm [1314b/mi] 70cal 84/85rpm 6.03/6.38mph 4) 1m - 9:48(9:48/m) 135/142bpm [1324b/mi] 79cal 84/85rpm 6.12/6.4mph 5) 0.01m - 6(13:11/m) 141/141bpm [1858b/mi] 2cal 83/84rpm 4.55/5.7mph Add a comment	4.2mi, 44:01 Run - Recovery Run Split Summary === 1) 1m - 10:32(10:32/m) 170/183bpm [1789b/mi] 205cal 85/95rpm 5.7/6.49mph 2) 1m - 10:17(10:17/m) 138/175bpm [1420b/mi] 93cal 85/86rpm 5.83/6.29mph 3) 1m - 10:33(10:33/m) 144/172bpm [1519b/mi] 117cal 85/87rpm 5.69/6.51mph 4) 1m - 10:14(10:14/m) 150/175bpm [1536b/mi] 134cal 84/85rpm 5.86/6.31mph 5) 0.23m - 2:25(10:21/m) 142/159bpm [1470b/mi] 86cal 84/85rpm 5.8/6.13mph Add a comment	6.6mi, 1:04:08 Run - General Split Summary === 1) 1m - 9:38(9:38/m) 157/186bpm [1512b/mi] 163cal 87/94rpm 6.23/6.96mph 2) 1m - 9:43(9:43/m) 135/170bpm [1313b/mi] 82cal 85/88rpm 6.17/6.46mph 3) 1m - 10:23(10:23/m) 135/155bpm [1402b/mi] 85cal 84/88rpm 5.78/7.11mph 4) 1m - 9:37(9:37/m) 139/154bpm [1336b/mi] 93cal 85/87rpm 6.24/6.87mph 5) 1m - 9:48(9:48/m) 139/150bpm [1363b/mi] 94cal 83/87rpm 6.12/7.16mph 6) 1m - 9:50(9:50/m) 137/150bpm [1347b/mi] 90cal 85/88rpm 6.1/7.61mph 7) 0.55m - 5:09(9:17/m) 140/147bpm [1300b/mi] 73cal 84/86rpm 6.46/7.02mph Add a comment
Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15	Sat 16th Oct Oct 16	Sun 17th Oct Oct 17	Mon 18th Oct Oct 18	Tue 19th Oct Oct 19
5mi, 1:04:37 Run - Trail Run Split Summary === 1) 1m - 15:39(15:39/m) 152/179bpm [2378b/mi] 222cal 82/99rpm 3.84/30.4mph 2) 1m - 11:15(11:15/m) 129/142bpm [1451b/mi] 80cal 81/83rpm 5.34/26.17mph 3) 1m - 11:18(11:18/m) 130/159bpm [1468b/mi] 80cal 81/83rpm 5.31/17.74mph 4) 1m - 13:37(13:37/m) 133/167bpm [1811b/mi] 120cal 75/84rpm 4.41/19.19mph 5) 1m - 12:01(12:01/m) 163/178bpm [1959b/mi] 208cal 83/84rpm 4.99/27.4mph 6) 0.04m - 48(18:44/m) 168/170bpm [3147b/mi] 31cal 83/83rpm 3.2/7.74mph Add a comment	-	4.8mi, 1:56:18 Walk - General Split Summary === 1) 4.76m - 1:56:08(24:24/m) 85/163bpm [2074b/mi] 341cal 51/109rpm 2.46/5.68mph 2) 4.76m - 9(2/m) 117/119bpm [4b/mi] 2cal 67/72rpm 2.46/5.68mph 3) 4.76m - 2(0/m) 113/114bpm [1b/mi] 1cal 72/72rpm 2.46/5.68mph Add a comment 0.8mi, 37:23 Swim - General Split Summary === 1) 0.78m - 36:58(47:35/m) 145/183bpm [6901b/mi] 416cal 1.26/1.52mph Add a comment	-	-	6mi, 59:25 Run - General Split Summary === 1) 1m - 10:08(10:08/m) 139/186bpm [1408b/mi] 138cal 84/93rpm 5.92/6.93mph 2) 1m - 10:00(10:00/m) 164/183bpm [1640b/mi] 177cal 83/88rpm 6/6.38mph 3) 1m - 9:38(9:38/m) 145/166bpm [1398b/mi] 111cal 82/83rpm 6.22/6.71mph 4) 1m - 9:58(9:58/m) 143/159bpm [1426b/mi] 102cal 84/87rpm 6.02/7.02mph 5) 1m - 9:46(9:46/m) 142/158bpm [1387b/mi] 99cal 84/86rpm 6.14/6.58mph 6) 1m - 9:50(9:50/m) 141/156bpm [1387b/mi] 96cal 83/87rpm 6.1/6.38mph 7) 0.01m - 5(14:18/m) 146/148bpm [2089b/mi] 72cal 77/82rpm 4.21/5.84mph Add a comment	-

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