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ChristopheD
M40

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Recent Training
28th Mar	General	2.9mi	35:04
25th Mar	General	2.9mi	34:32
7th Mar	General	0.4mi	5:11
5th Mar	General	3.4mi	35:55
3rd Mar	General	3.2mi	33:22

12 Month Benchmarks	Run
Mile	8:38
5k	30:19
5mi	1:33:59
10k	1:58:58

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
3km	7	11:49 6:20/mi	61.06		12:32 56.32						11:50 60.97	11:49 61.06	13:04 55.59	12:48 57.15
4km	12	16:40 6:42/mi	61.87				16:59 60.60	16:40 61.87	17:59 57.78		18:13 57.72		17:45 60.10
5km	26	20:06 6:28/mi	64.96	23:43 54.18	21:46 59.04	22:00 58.42	21:24 60.11	21:41 59.45	20:49 62.12	22:47 57.01	20:06 64.96	20:42 63.50	22:00 60.18	23:18 57.23
3.2mi	3	21:46 6:55/mi	60.04					21:46 60.04					22:59 58.40	22:34 59.91
3.7mi	1	27:36 7:32/mi	56.76										27:36 56.76
6.8km	4	44:59 10:39/mi	39.28		50:36 34.90	45:11 39.08	44:59 39.28
4.4mi	1	58:38 13:20/mi	31.36		58:38 31.36
4.5mi	1	51:46 11:30/mi	36.65				51:46 36.65
7.5km	2	51:23 11:02/mi	38.22		51:23 38.22
8km	1	57:47 11:37/mi	36.27				57:47 36.27
5mi	3	34:38 6:56/mi	62.02				34:38 60.86		34:47 60.81					34:54 62.02
6mi	5	54:51 9:09/mi	46.49	56:27 45.16		54:51 46.49
10km	60	41:20 6:39/mi	64.46	49:28 53.37	46:32 56.73	45:48 57.64	43:26 60.81	43:45 60.43	43:30 60.89	44:20 59.90	41:20 64.46	43:27 61.57	46:03 58.37	46:15 58.44
10.2km	2	1:21:48 12:54/mi	33.70											1:21:48 33.70
12km	1	58:31 7:51/mi	54.83					58:31 54.83
7.5mi	1	2:26:20 19:31/mi	22.03			2:26:20 22.03
12.5km	2	59:23 7:39/mi	56.37						59:23 56.37	1:01:48 54.30
8.5mi	1	1:02:00 7:18/mi	59.84						1:02:00 59.84
15km	1	1:15:14 8:04/mi	54.55									1:15:14 54.55
15.5km	1	2:30:34 15:38/mi	28.44											2:30:34 28.44
9.8mi	1	1:13:32 7:30/mi	58.31				1:13:32 58.31
10mi	10	1:11:01 7:06/mi	61.61		1:14:37 58.63	1:17:17 56.61	1:11:01 61.61	1:12:55 60.03					1:16:16 58.22	1:15:44 58.94
13.1mi	16	1:37:41 7:27/mi	60.13		1:47:55 53.72	1:42:44 56.43	1:38:42 58.74	1:46:24 54.50	1:42:13 56.79	1:45:20 55.20	1:38:54 58.94	1:38:15 59.54	1:37:41 60.13	1:46:07 55.63
14mi	1	2:00:20 8:36/mi	52.43										2:00:20 52.43
16mi	1	2:04:37 7:47/mi	57.96								2:04:37 57.96
26km	1	2:12:08 8:11/mi	54.86						2:12:08 54.86
26.2mi	2	3:36:59 8:17/mi	56.53								3:43:12 54.76	3:36:59 56.53

2017		Result	WAVA	Distance
24 Jun	Tollcross parkrun, Glasgow	23:31	56.71	5km
17 Jun	Wallace parkrun, Lisburn SB	23:18	57.23	5km
31 May	Kilpatricks Hill Race PB	1:21:48	33.70	10.2km
28 May	Shettleston 10k SB	46:15	58.44	10km
20 May	Goatfell hill race PB	2:30:34	28.44	15.5km
17 May	AntonineTrail Race (ATRX)	57:01	47.41	10km
11 May	Dumbarton 10k	46:17	58.40	10km
3 May	Troon Tortoises 10k	47:07	57.37	10km
2 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:15:44	58.94	10mi
26 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	22:34	59.91	3.15mi
19 Mar	Alloa Half Marathon SB	1:46:07	55.63	13.1mi
11 Mar	Mighty Deerstalker	3:20:12	22.30	10mi
25 Feb	Scottish National XC Champs - Senior Men - Falkirk	57:19	47.16	10km
5 Feb	Renfrewshire AAA Road Race Championships SB	34:54	62.02	5mi
27 Jan	3k on the Green SB	12:48	57.15	3km
2016		Result	WAVA	Distance
4 Dec	West District Cross Country Championships (Senior Men)	53:26	48.85	6mi
20 Nov	Renfrewshire XC Championships	43:41	59.75	6mi
5 Nov	Scottish Short Course XC Champs	18:13	58.56	4km
30 Oct	Antonine Trail Race PB	2:00:20	52.43	14mi
22 Oct	National XC Relays, Cumbernauld SB	17:45	60.10	4km
2 Oct	Great Scottish Run Half Marathon PB	1:37:41	60.13	13.1mi
21 Aug	Paisley 10km SB	46:03	58.37	10km
11 May	AntonineTrail Race (ATRX)	58:05	46.28	10km
10 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:16:16	58.22	10mi
3 Apr	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	22:59	58.40	3.15mi
19 Mar	Clydebank 5K SB	22:00	60.18	5km
29 Jan	3k on the Green SB	13:04	55.59	3km
24 Jan	Scottish Veteran Harriers Club Road Relays PB	27:36	56.76	3.66mi
2015		Result	WAVA	Distance
4 Oct	Great Scottish Run Half Marathon	1:43:15	56.65	13.1mi
28 Aug	3k on the Green	12:13	59.06	3km
31 Jul	3k on the green	12:18	58.66	3km
24 Jun	Bellahouston Road Runners Presidents Cup 5K	21:27	61.28	5km
29 May	3k on the Green PB	11:49	61.06	3km
21 May	Dumbarton 10k SB	43:27	61.57	10km
14 May	Helensburgh 10k	44:39	59.91	10km
29 Apr	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	20:42	63.50	5km
12 Apr	Brighton Marathon PB	3:36:59	56.53	26.2mi
15 Mar	Alloa Half Marathon SB	1:38:15	59.54	13.1mi
8 Feb	Devilla Forest 15k PB	1:15:14	54.55	15km
2014		Result	WAVA	Distance
28 Nov	3k on the green SB	11:50	60.97	3km
16 Nov	Renfrewshire XC Championships	44:33	57.98	6mi
9 Nov	Scottish 4K XC Champs - Bellahouston Park SB	18:13	57.72	4km
2 Nov	The Southside Six PB	2:04:37	57.96	16mi
18 Oct	Renfrewshire AAA County XC Relay Championships	15:30	67.84	4km
11 Oct	West District XC Relays	16:50	62.47	4km
30 Aug	Pollok parkrun, Glasgow	21:27	60.87	5km
25 Jun	Bellahouston Road Runners Presidents Cup 5K PB	20:06	64.96	5km
20 Jun	Brian Goodwin Memorial 10k	45:00	59.21	10km
29 May	Dumbarton 10k PB	41:20	64.46	10km
22 May	Clydebank 10k	41:46	63.79	10km
13 Apr	London Marathon SB	3:43:12	54.76	26.2mi
16 Mar	Alloa Half Marathon SB	1:38:54	58.94	13.1mi
2013		Result	WAVA	Distance
25 Dec	Glasgow parkrun	24:18	53.74	5km
20 Oct	MH Survival of the Fittest Edinburgh	1:14:49	35.61	10km
6 Oct	Neil McCover Memorial Half Marathon SB	1:45:20	55.20	13.1mi
28 Sep	Trossachs 10k	46:06	57.60	10km
25 Aug	Paisley 10km	44:50	59.23	10km
13 Jun	Giffnock North Running Festival 10k	46:08	57.56	10km
30 May	Dumbarton 10k	46:15	57.41	10km
23 May	Clydebank 10k SB	44:20	59.90	10km
13 Apr	Glasgow parkrun	23:06	56.22	5km
17 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:01:48	54.30	12.5km
19 Jan	Glasgow parkrun SB	22:47	57.01	5km
5 Jan	Glasgow parkrun	23:57	54.23	5km
2012		Result	WAVA	Distance
10 Nov	Jimmy Irvine Bella 10k	45:22	58.53	10km
4 Nov	The Southside Six PB	2:12:08	54.86	26km
27 Oct	National XC Relays, Cumbernauld	19:13	54.07	4km
13 Oct	West District XC Relays SB	17:59	57.78	4km
16 Sep	Great North Run Half Marathon	1:43:33	56.05	13.1mi
21 Jul	Round Arran Road Relay - South 3 PB	1:02:00	59.84	8.5mi
16 Jul	Irvine 5 mile Road Race SB	34:47	60.81	5mi
27 Jun	Bellahouston Road Runners Presidents Cup 5K SB	20:49	62.12	5km
22 Jun	Brian Goodwin Memorial 10k SB	43:30	60.89	10km
9 Jun	Frank Sinclair Memorial 10K Road Race	44:58	58.90	10km
17 May	Helensburgh 10k	44:37	59.37	10km
18 Mar	Alloa Half Marathon SB	1:42:13	56.79	13.1mi
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	59:23	56.37	12.5km
2011		Result	WAVA	Distance
22 Oct	National XC Relays, Cumbernauld	19:45	52.38	4km
4 Sep	Great Scottish Run Half Marathon SB	1:46:24	54.50	13.1mi
28 Aug	Paisley 10K	45:41	57.88	10km
31 Jul	Callander Highland Games Hill Race	1:42:55	25.69	10km
20 Jul	Bellahouston Road Runners Presidents Cup 5K SB	21:41	59.45	5km
29 Jun	The Law Breaker	1:14:11	18.42	5.3km
22 Jun	jogscotland 5k Challenge - Glasgow - Glasgow Green	21:49	59.08	5km
19 Jun	Men's Health Forum Scotland 10k	44:54	58.89	10km
15 Jun	Ben Sheann Hill Race	1:03:20	13.84	3.4km
8 Jun	Cort-ma Law Hill Race	1:25:35	30.89	10km
4 Jun	Gargunnock hill race	47:45	41.21	7.5km
1 Jun	Kilpatricks Hill Race	1:16:57	35.05	10.2km
26 May	Clydebank 10k	45:07	58.60	10km
19 May	Helensburgh 10k	47:04	56.17	10km
4 May	Troon Tortoises 10K	44:47	59.04	10km
27 Apr	Whangie Whizz	43:52	40.35	6.8km
20 Apr	Kaim Hill Race	52:55	26.79	5.5km
10 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:12:55	60.03	10mi
3 Apr	Scottish Athletics Road Relay Champs. (Short Stage) PB	21:46	60.04	3.15mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	58:31	54.83	12km
30 Jan	SCOTTISH ATHLETICS 4K CC CHAMPIONSHIPS PB	16:40	61.87	4km
16 Jan	West District Cross Country Championships (Senior Men) SB	43:45	60.43	10km
2010		Result	WAVA	Distance
23 Oct	National XC Relays, Cumbernauld	18:09	56.82	4km
17 Oct	Men's Health Survival of the Fittest 10K	59:40	44.31	10km
10 Oct	Salomon Turbo X, Mugdock	1:42:19	42.78	10mi
12 Sep	Around Cumbrae 10 Mile Road Race PB	1:11:01	61.61	10mi
5 Sep	Great Scottish Run Half Marathon SB	1:38:42	58.74	13.1mi
21 Aug	Bute Highland Games - 10k Road Race SB	43:26	60.81	10km
1 Aug	Helensburgh Half-Marathon	1:39:08	58.48	13.1mi
24 Jul	Arran Relay North 3 PB	1:13:32	58.31	9.8mi
11 Jul	Girvan Half Marathon	1:48:04	53.65	13.1mi
30 Jun	Bella Road Runners Presidents Cup 5K SB	21:24	60.11	5km
25 Jun	Calderglen Harriers Trail 10K	48:59	53.92	10km
20 Jun	Men's Health Forum Scotland 10k	45:17	58.32	10km
2 Jun	Kilpatricks Hill Race	1:11:00	37.20	10km
27 May	Clydebank 10k	43:58	60.07	10km
22 May	Glasgow Parkrun	22:07	58.16	5km
20 May	Helensburgh 10k	45:58	57.46	10km
15 May	Glasgow parkrun	23:45	54.16	5km
12 May	Greenock Glenpark Harriers: Cornalees Hill Race PB	51:46	36.65	4.5mi
5 May	Dumyat Hill race PB	57:47	36.27	8km
2 May	Bupa Great Edinburgh Run 10K	46:12	57.17	10km
28 Apr	Whangie Whizz PB	44:59	39.28	6.8km
21 Apr	Kaim Hill Race	51:48	27.32	5.5km
14 Mar	Balloch to Clydebank Half-Marathon	1:45:19	55.05	13.1mi
27 Feb	Jack Crawford Memorial 10K	45:05	58.58	10km
7 Feb	Renfrewshire AAA 5 Mile Road Race PB	34:38	60.86	5mi
31 Jan	Scottish National 4K XC Champs SB	16:59	60.60	4km
2009		Result	WAVA	Distance
22 Nov	Renfrewshire AAA XC Championships- Senior Men PB	54:51	46.49	6mi
31 Oct	Allan Scally Road Relay Championships	34:21	58.92	4.8mi
18 Oct	Men's Health Survival of the Fittest	1:15:55	34.79	10km
3 Oct	Ben Venue Hill Race PB	2:26:20	22.03	7.5mi
20 Sep	Barrhead 10K	48:41	54.23	10km
12 Sep	Saab Salomon Turbo X	1:48:58	40.15	10mi
6 Sep	Great Scottish Run Half Marathon SB	1:42:44	56.43	13.1mi
24 Jun	jogscotland 5K Challenge - Glasgow - Glasgow Green SB	22:00	58.41	5km
17 Jun	Bellahouston RR President's Cup (closed)	22:12	57.89	5km
14 Jun	Vale of Leven 10k	47:55	55.10	10km
4 Jun	Dumbarton 10k	47:11	55.95	10km
28 May	Clydebank 10k	46:10	57.18	10km
21 May	Helensburgh 10k	47:28	55.62	10km
6 May	Troon Tortoises 10K	47:18	55.81	10km
26 Apr	North Glasgow 5K	22:22	57.46	5km
22 Apr	Whangie Whizz Hill Race SB	45:11	39.08	6.8km
12 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:17:17	56.61	10mi
29 Mar	Grangemouth Round the Houses 10K	45:57	57.45	10km
14 Mar	Dunky Wright Memorial 5k	22:20	57.54	5km
17 Jan	Jack Crawford Memorial 10K SB	45:48	57.64	10km
3 Jan	Nigel Barge Memorial 10K	46:27	56.84	10km
2008		Result	WAVA	Distance
15 Nov	Brampton to Carlisle 10 SB	1:14:37	58.63	10mi
8 Nov	The Run & Become Tinto Hill Race PB	58:38	31.36	4.4mi
31 Oct	3K On The Green SB	12:32	56.32	3km
18 Oct	Renfrewshire 4K XC Relays - Linwood	15:38	66.15	2.5mi
11 Oct	West District XC Relays PB	16:21	62.88	4000m
4 Oct	SaabSalomon Turbo-X Trail, Mugdock	1:30:57	48.10	10mi
21 Sep	Barrhead 10K	48:26	54.51	10km
7 Sep	Great Scottish Run Half Marathon SB	1:47:55	53.72	13.1mi
17 Aug	Bellahouston Road Runners 5K	22:12	57.88	5km
14 Aug	Broadwood 5K SB	21:46	59.04	5km
3 Aug	Helensburgh Half-Marathon	1:50:31	52.46	13.1mi
27 Jun	Calderglen Harriers Trail 10K	52:48	50.00	10km
25 Jun	Bella Road Runners Presidents Cup 5K	22:16	57.71	5km
19 Jun	Kirkintilloch 10k SB	46:32	56.73	10km
15 Jun	Men's Health Forum Scotland 10k	48:46	54.14	10km
12 Jun	Giffnock North Running Festival 10k	48:18	54.66	10km
7 Jun	gargunnock hill race PB	51:23	38.22	7.5km
5 Jun	Dumbarton 10k	47:34	55.50	10km
29 May	Clydebank 10k	48:16	54.70	10km
23 Apr	Whangie Whizz Hill Race SB	50:36	34.90	6.8km
15 Mar	Dunky Wright Memorial 5k	22:19	57.58	5km
12 Jan	Jack Crawford Memorial 10K	52:41	50.11	10km
2007		Result	WAVA	Distance
16 Sep	Barrhead 10K	50:11	52.61	10km
2 Sep	Great Scottish Run 10K	55:03	47.96	10km
26 Aug	Paisley 10K SB	49:28	53.37	10km
19 Aug	Bellahouston Road Runners 5K SB	23:43	54.18	5km
17 Jun	Mens Health Forum Scotland 10k SB	56:27	45.16	6mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	22	30	16	0	0	0	0	0	0	0	0	0	68
2022	17	0	0	0	0	0	0	0	0	0	0	0	17
2021	59	87	77	77	52	69	39	36	24	23	12	4	559
2021	0	0	0	5	0	0	0	0	0	0	0	0	5
2020	0	0	11	10	15	5	0	4	3	0	0	0	49
2019	12	8	0	0	13	31	10	30	7	8	6	0	125
2018	0	0	0	0	2	2	0	0	0	0	0	0	3
2017	77	116	83	63	106	63	90	111	19	11	0	0	740
2016	94	77	39	62	60	84	143	119	111	99	90	76	1054
2016	44	3	0	22	11	28	37	39	43	17	36	0	280
2015	152	208	171	72	57	31	59	99	43	49	27	36	1005
2015	0	0	0	0	0	0	0	25	25	38	10	16	114
2014	126	149	173	70	80	37	38	52	80	91	82	55	1034
2013	43	30	44	29	37	29	60	59	79	36	10	56	513
2012	94	80	79	76	47	61	42	50	75	72	37	14	727
2011	60	40	67	29	37	45	55	83	17	39	32	45	548
2011	0	0	0	0	0	0	0	0	0	0	0	4	4
2010	45	44	49	30	57	70	84	107	58	54	46	24	667
2009	0	0	0	15	0	0	0	0	0	0	16	18	49
2008	0	0	0	0	0	0	11	0	0	0	0	0	11

Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10
-	3.4mi, 35:55 Run - General Split Summary === 1) 1m - 11:01(11:01/m) 177/217bpm [1949b/mi] 147cal 5.45/13.99mph 2) 1m - 9:08(9:08/m) 174/189bpm [1591b/mi] 121cal 6.56/6.8mph 3) 1m - 9:02(9:02/m) 141/194bpm [1275b/mi] 63cal 6.64/7.74mph 4) 0.41m - 6:43(16:34/m) 131/152bpm [2169b/mi] 37cal 3.62/9.12mph Add a comment	-	0.4mi, 5:11 Run - General Split Summary === 1) 0.35mi - 5:11(14:49/mi) 170/197bpm [2520b/mi] 67cal 4.05/7.01mph Add a comment	-	-	-
Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17
-	-	-	-	-	-	-
Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24
-	-	-	-	-	-	-
Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27	Tue 28th Mar Mar 28	Wed 29th Mar Mar 29	Thu 30th Mar Mar 30	Fri 31st Mar Mar 31
2.9mi, 34:32 Run - General Split Summary === 1) 1mi - 12:28(12:28/mi) 173/206bpm [2156b/mi] 165cal 4.82/19.35mph 2) 1mi - 10:23(10:23/mi) 164/182bpm [1703b/mi] 127cal 5.78/7.83mph 3) 0.91mi - 11:41(12:47/mi) 154/181bpm [1968b/mi] 117cal 4.7/8.58mph Add a comment	-	-	2.9mi, 35:04 Run - General Split Summary === 1) 1mi - 14:55(14:55/mi) 165/213bpm [2460b/mi] 188cal 4.02/7.39mph 2) 1mi - 10:46(10:46/mi) 192/218bpm [2066b/mi] 154cal 5.57/6.41mph 3) 0.86mi - 9:24(10:56/mi) 138/172bpm [1508b/mi] 79cal 5.49/7.58mph Add a comment	-	-	-

ChristopheD M40

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ChristopheD
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