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Carnegie Harriers

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Recent Training
25th Jan	General	3.1mi	21:52
25th Jan	General	1.5mi	27:32
25th Jan	General	0.5mi	15:50
25th Jan	General	5.7mi	21:08
24th Jan	General	1.9mi	43:19

12 Month Benchmarks	Run	Bike
Mile	1:30	48
5k	6:27	2:33
5mi	13:48	4:10
10k	16:12	5:13
10mi	1:26:41	8:29
Half	2:54:03	11:08

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+ 134 others

Best Times
Best WAVA

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015	2016	2017	2022
1mi	32	5:45 5:45/mi	76.22		6:07 69.34	5:58 71.67	6:10 69.91	5:54 73.67	5:45 76.22	6:03 73.05	6:12 71.89
1.8km	1	7:48 6:58/mi	61.32			7:48 61.32
2.3km	2	14:51 10:37/mi	39.62	14:51 39.62	15:02 39.45
1.4mi	2	14:27 10:19/mi	41.43			14:27 41.43	14:59 40.28
3km	7	12:05 6:29/mi	71.50					12:05 71.10	12:10 71.20	12:13 71.50		12:25 70.95
2mi	28	12:37 6:19/mi	72.29	12:37 70.73	12:44 70.64	13:07 68.61	13:09 69.52	12:45 72.29	13:06 70.86	13:03 71.82		13:39 69.25
4km	2	18:19 7:22/mi	62.54			27:25 40.77		18:19 62.54
2.5mi	2	29:48 11:55/mi	39.53	29:55 39.38	29:48 39.53
3mi	6	19:30 6:30/mi	73.05	20:05 70.39	19:55 70.98	19:30 73.05
5km	243	19:50 6:23/mi	75.01	20:26 71.65	19:50 73.82	20:43 71.76	20:38 72.60	20:27 73.40	20:17 75.01	20:38 74.33	20:38 74.92	21:15 73.33
5.2km	1	23:18 7:13/mi	67.39						23:18 67.39
3.5mi	1	38:21 10:57/mi	43.67				38:21 43.67
6km	2	29:43 7:58/mi	62.92								30:44 60.36	29:43 62.92
3.9mi	7	25:31 6:33/mi	72.57	26:08 70.32	25:31 72.57	26:01 71.72	26:23 71.27		26:22 72.44	26:54 71.56	28:04 69.14
4mi	8	26:54 6:44/mi	70.82	26:54 70.07	31:49 59.70	27:05 70.67	27:11 70.41	27:14 70.82
4.2mi	1	52:53 12:35/mi	39.20					52:53 39.20
4.3mi	3	31:11 7:20/mi	66.16			31:11 66.16	31:39 65.72
7km	1	52:06 11:59/mi	41.90							52:06 41.90
4.4mi	3	39:35 9:00/mi	53.52		39:35 53.52		49:52 43.18		42:35 51.43
4.5mi	6	32:22 7:12/mi	68.53			32:22 67.49	32:28 67.83		32:41 68.53	33:28 67.49
4.7mi	1	39:19 8:22/mi	58.03			39:19 58.03
8km	6	39:26 7:56/mi	60.20	39:26 60.20	42:07 56.83
5mi	23	33:56 6:47/mi	72.72	35:51 66.61	34:14 70.32	35:33 68.27	34:44 70.45	33:56 72.72	35:30 70.10	36:35 68.60	36:06 70.12
5.2mi	1	40:41 7:49/mi	64.71								40:41 64.71
5.5mi	4	38:10 6:56/mi	71.92	39:44 66.11	38:10 69.38	38:41 69.01				38:23 71.92
9km	12	40:42 7:17/mi	66.70	42:29 62.87	45:19 58.94	48:13 55.84	40:42 66.70	43:27 62.99	46:00 60.00		43:10 65.02
9.1km	1	1:30:53 16:04/mi	31.40								1:30:53 31.40
6mi	17	42:43 7:07/mi	69.08	44:36 64.50	42:48 67.21	44:20 65.43	42:43 69.08	43:21 68.07	44:38 66.67	49:26 60.72		45:13 67.57
9.7km	1	45:31 7:33/mi	64.57			45:31 64.57
10km	42	41:54 6:45/mi	73.38	42:56 69.39	41:54 71.70	43:46 69.23	43:21 70.49	42:29 72.54	42:53 72.49	44:10 71.01	43:24 72.26	46:12 68.48	45:07 73.38
6.5mi	1	46:02 7:05/mi	68.27		46:02 68.27
10.5km	1	44:16 6:47/mi	71.26		44:16 71.26
6.6mi	3	44:24 6:47/mi	71.93			44:24 71.93		45:15 71.79		46:54 70.49
6.6mi	1	1:17:45 11:47/mi	41.39			1:17:45 41.39
6.8mi	2	55:37 8:11/mi	61.17					57:10 59.00	55:37 61.17
11km	2	52:14 7:39/mi	64.35					52:14 64.35		57:43 59.77
7mi	1	59:24 8:29/mi	57.91			59:24 57.91
12km	6	55:43 7:28/mi	64.66		55:43 64.66	58:05 62.55	59:48 61.28		59:50 62.31	1:04:28 58.33	1:03:29 59.76
7.7mi	1	1:43:30 13:32/mi	36.32			1:43:30 36.32
8mi	6	57:20 7:10/mi	69.76		58:25 66.73	57:35 68.27	58:55 67.30	57:20 69.76		59:40 68.22
8.8mi	1	1:47:10 12:15/mi	40.49				1:47:10 40.49
14.5km	1	1:46:45 11:51/mi	41.86			1:46:45 41.86
15km	3	1:11:18 7:39/mi	64.83				1:11:18 64.83	1:13:11 63.71				1:15:25 64.05
10mi	5	1:12:12 7:13/mi	68.21	1:16:14 64.05	1:12:12 68.21			1:13:55 67.78				1:17:38 66.88
12.6mi	2	1:41:18 8:02/mi	62.83				1:41:18 62.83
13.1mi	25	1:36:35 7:22/mi	67.90	1:38:58 65.26	1:36:35 66.88	1:37:55 66.54	1:37:39 67.90	1:38:37 67.23	1:39:14 67.41		1:49:45 62.06	1:49:19 62.87
13.5mi	4	1:52:47 8:21/mi	62.80		1:56:01 57.87						1:52:47 62.80	1:56:19 61.45
13.6mi	3	1:41:14 7:28/mi	68.03				1:41:14 67.74	1:41:42 68.03		1:52:20 62.71
13.7mi	1	2:38:24 11:34/mi	43.39			2:38:24 43.39
15mi	1	2:50:00 11:20/mi	45.06					2:50:00 45.06
16mi	2	4:23:56 16:30/mi	31.18			4:23:56 31.18
20mi	1	2:45:39 8:17/mi	61.56		2:45:39 61.56
26.2mi	7	3:42:23 8:29/mi	62.78	4:15:00 53.34	3:47:16 60.37	4:19:45 53.28	3:42:23 62.78	3:46:53 62.09
26.6mi	1	5:46:58 13:03/mi	41.59						5:46:58 41.59

2022		Result	WAVA	Distance
16 Jan	Blast 10k SB	45:07	73.38	10km
2017		Result	WAVA	Distance
2 Dec	Water of Leith Half Marathon SB	1:56:19	61.45	13.5mi
23 Apr	Two Villages Trail Run PB	29:43	62.92	6km
22 Apr	Perth parkrun SB	21:15	73.33	5km
15 Apr	Perth parkrun	22:10	70.30	5km
14 Apr	Beveridge Park 5k Series	21:33	72.31	5km
9 Apr	Grangemouth Round the Houses 10k SB	46:12	68.48	10km
8 Apr	Strathclyde parkrun	21:23	72.29	5km
2 Apr	Tay Ten SB	1:17:38	66.87	10mi
28 Mar	Ravenscraig Park 2 Mile Road Race SB	13:39	69.25	2mi
18 Mar	Dunfermline parkrun	22:23	69.06	5km
12 Mar	Gartmorn 6 SB	45:13	67.57	6mi
11 Mar	Perth parkrun	21:21	72.40	5km
4 Mar	Edinburgh parkrun	22:16	69.42	5km
25 Feb	Scottish National XC Champs - Senior Men - Falkirk	55:43	56.79	10km
24 Feb	3k on the Green SB	12:25	70.95	3km
19 Feb	Devilla Forest 15k SB	1:15:25	64.05	15km
18 Feb	Perth parkrun	21:22	72.35	5km
11 Feb	Perth parkrun	21:40	71.35	5km
5 Feb	Forfar Multi-Terrain Half Marathon SB	1:49:19	62.87	13.1mi
4 Feb	Kirkcaldy parkrun	24:34	62.92	5km
21 Jan	Perth parkrun	21:27	72.07	5km
14 Jan	EAST DISTRICT XC CHAMPIONSHIPS Broxburn	44:24	57.39	8.1km
14 Jan	Dunfermline parkrun	23:32	65.69	5km
7 Jan	Perth parkrun	21:17	72.63	5km
1 Jan	Perth Parkrun	22:44	68.00	5km
1 Jan	Kirkcaldy parkrun	22:26	68.91	5km
2016		Result	WAVA	Distance
31 Dec	Kirkcaldy parkrun	23:36	65.50	5km
24 Dec	Dunfermline parkrun	23:08	66.82	5km
3 Dec	Water of Leith Half Marathon PB	1:52:47	62.80	13.5mi
26 Nov	Perth parkrun	21:14	72.80	5km
19 Nov	East District XC League Race 2 (Alloa)	46:29	54.14	8km
19 Nov	Perth parkrun	21:45	71.07	5km
12 Nov	Perth parkrun	21:44	71.13	5km
5 Nov	Perth parkrun	21:37	71.51	5km
29 Oct	Victoria parkrun, Glasgow	21:37	71.51	5km
22 Oct	Perth parkrun	21:50	70.80	5km
15 Oct	Edinburgh parkrun	22:16	69.42	5km
8 Oct	Perth parkrun	21:30	71.90	5km
1 Oct	Dunfermline parkrun	22:48	67.80	5km
24 Sep	Perth parkrun	22:34	68.50	5km
17 Sep	Perth parkrun	22:07	69.89	5km
10 Sep	Kirkcaldy parkrun	22:31	68.65	5km
23 Aug	Ravenscraig mile relay	6:38	67.19	1mi
20 Aug	Edinburgh parkrun	23:03	67.06	5km
13 Aug	Kirkcaldy parkrun	22:47	67.85	5km
9 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	28:04	69.14	3.9mi
6 Aug	Kirkcaldy parkrun	24:45	62.46	5km
30 Jul	Perth parkrun	22:24	69.01	5km
27 Jul	Self Transcendence Meadows 3 x 1 mile relay	6:18	70.75	1mi
16 Jul	Kirkcaldy parkrun	22:38	68.30	5km
6 Jul	Brig Bash 5 SB	36:06	70.12	5mi
2 Jul	Dunfermline parkrun	23:54	64.68	5km
30 Jun	Milnathort Dash PB	40:41	64.71	5.2mi
11 Jun	Dunfermline parkrun	22:45	67.95	5km
11 Jun	Strathallan 5 Mile Road Race	36:50	68.72	5mi
8 Jun	Self Transcendence Meadows 5k	21:47	70.96	5km
3 Jun	Black Rock '5' Race	33:49	67.37	4.5mi
28 May	Perth parkrun	21:03	73.44	5km
25 May	Self Transcendence Meadows 1 mile race	6:12	71.89	1mi
24 May	Ravenscraig 1 Mile Race SB	6:12	71.89	1mi
21 May	Perth parkrun	21:28	72.01	5km
14 May	Perth parkrun	27:01	57.22	5km
7 May	Perth parkrun	21:35	71.62	5km
6 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	20:38	74.92	5km
30 Apr	Perth parkrun	21:36	71.57	5km
26 Apr	Ravenscraig 1 Mile Race	6:13	71.69	1mi
23 Apr	Victoria parkrun, Glasgow	20:46	74.44	5km
17 Apr	Two Villages Trail Run SB	30:44	60.36	6km
15 Apr	Beveridge Park 5k	21:11	72.97	5km
10 Apr	Grangemouth Round the Houses 10k SB	43:24	72.26	10km
9 Apr	Perth parkrun	21:38	70.89	5km
2 Apr	Perth parkrun	21:09	72.51	5km
5 Mar	Perth parkrun	21:40	70.78	5km
27 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	1:03:29	59.76	12km
27 Feb	Kirkcaldy parkrun	21:23	71.72	5km
20 Feb	Perth parkrun	22:55	66.92	5km
13 Feb	Carnethy 5 PB	1:30:53	31.40	9.1km
7 Feb	Forfar Multi-Terrain Half Marathon SB	1:49:45	62.06	13.1mi
6 Feb	Victoria parkrun, Glasgow	21:13	72.28	5km
30 Jan	Edinburgh parkrun	22:50	67.16	5km
23 Jan	Victoria parkrun, Glasgow	21:31	71.27	5km
16 Jan	Kirkcaldy parkrun	21:38	70.89	5km
16 Jan	East District XC League Race 3 (Broxburn) SB	43:10	65.02	9km
9 Jan	Livingston parkrun	23:58	63.99	5km
2 Jan	Dunfermline parkrun	22:58	66.77	5km
1 Jan	Kirkcaldy parkrun	22:12	69.08	5km
1 Jan	Strathclyde parkrun	23:06	66.39	5km
2015		Result	WAVA	Distance
26 Dec	Dunfermline parkrun	23:46	64.53	5km
19 Dec	Festive Forest Run SB	57:43	59.77	11km
5 Dec	Kirkcaldy parkrun	22:33	68.01	5km
28 Nov	!! Water of Leith !! NOTE - Sat 28th NOT Sun 29th!! SB	1:52:20	62.71	13.55mi
21 Nov	Perth parkrun	22:00	69.71	5km
21 Nov	East District XC League Race 2 (Alloa)	50:00	49.90	8km
14 Nov	Tinto Hill Race PB	52:06	41.90	7km
7 Nov	Perth parkrun	21:34	71.11	5km
1 Nov	Strathaven Run With The Wind 10K SB	44:10	71.01	10km
31 Oct	Perth parkrun	22:02	69.60	5km
30 Oct	3k on the Green	12:27	70.16	3km
24 Oct	Perth parkrun	21:53	70.08	5km
17 Oct	Edinburgh parkrun	22:17	68.82	5km
10 Oct	Perth parkrun	21:42	70.67	5km
3 Oct	Falkirk parkrun	23:28	65.35	5km
26 Sep	Perth parkrun	22:35	67.91	5km
19 Sep	Dunfermline parkrun	24:38	62.26	5km
12 Sep	Kirkcaldy parkrun	23:33	65.12	5km
2 Sep	Self Transcendence Meadows 5K	22:03	69.55	5km
30 Aug	Harmeny Water of Leith Handicap SB	46:54	70.49	6.55mi
22 Aug	Perth parkrun	22:20	68.67	5km
15 Aug	Kirkcaldy parkrun	21:51	70.19	5km
11 Aug	Ceres 8 Mile Road Race SB	59:40	68.22	8mi
9 Aug	Forth Road Bridge 10k	44:50	69.95	10km
4 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	26:54	71.56	3.9mi
1 Aug	Highbury Fields parkrun	21:47	70.40	5km
25 Jul	Perth parkrun SB	20:38	74.33	5km
22 Jul	Self Transcendence Meadows 3 x 1 mile relay	6:04	72.85	1mi
18 Jul	Portobello parkrun, Edinburgh	21:14	72.23	5km
18 Jul	Musselburgh Festival 10K	47:12	66.44	10km
15 Jul	Self Transcendence Meadows 2 mile race SB	13:03	71.82	2mi
14 Jul	Ravenscraig 1 mile race SB	6:03	73.05	1mi
11 Jul	Perth parkrun	21:33	71.16	5km
8 Jul	Self Transcendence Meadows 2 mile race	13:12	71.00	2mi
4 Jul	Dunfermline Parkrun	22:32	68.06	5km
30 Jun	Ravenscraig 1 mile race	6:10	71.66	1mi
28 Jun	Woodmill Road Runners 5k	21:31	71.27	5km
27 Jun	Perth parkrun	21:55	69.97	5km
25 Jun	Milnathort Dash SB	38:23	71.92	5.5mi
24 Jun	Self Transcendence Meadows 2 mile race	13:18	70.47	2mi
20 Jun	Perth parkrun	21:16	72.11	5km
10 Jun	Self Transcendence Meadows 5k	21:25	71.61	5km
7 Jun	Dechmont Law 10k Trail race	49:04	63.92	10km
6 Jun	Kirkcaldy parkrun	21:46	70.46	5km
30 May	Strathallan 5 Mile Road Race SB	36:35	68.60	5mi
29 May	3k on the Green SB	12:13	71.50	3km
26 May	Ravenscraig 1 Mile Race	6:14	70.90	1mi
23 May	Perth parkrun	21:34	71.11	5km
15 May	Black Rock '5' Race SB	33:28	67.49	4.5mi
13 May	Self Transcendence Meadows 2 mile race	13:29	69.51	2mi
9 May	Edinburgh parkrun	21:37	70.94	5km
6 May	Self Transcendence Meadows 2 mile race	13:30	69.42	2mi
2 May	Kirkcaldy parkrun	22:12	69.08	5km
28 Mar	Kirkcaldy parkrun	22:28	67.72	5km
27 Mar	3k on the Green	12:29	69.40	3km
21 Mar	Perth parkrun	21:35	70.50	5km
14 Mar	Perth parkrun	22:10	68.64	5km
8 Mar	Gartmorn 6 SB	49:26	60.72	6mi
7 Mar	Perth parkrun	22:23	67.98	5km
28 Feb	Kirkcaldy parkrun	22:50	66.64	5km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	1:04:28	58.33	12km
21 Feb	Perth parkrun	22:56	66.35	5km
14 Feb	Kirkcaldy parkrun Event #1	23:21	65.16	5km
17 Jan	Edinburgh parkrun	23:01	66.11	5km
10 Jan	Perth parkrun	23:23	65.07	5km
3 Jan	Edinburgh parkrun	22:40	67.13	5km
1 Jan	Tollcross parkrun, Glasgow - 1100 start	24:41	61.64	5km
1 Jan	Strathclyde parkrun	22:59	66.20	5km
2014		Result	WAVA	Distance
20 Dec	Carnegie Harriers Festive Forest Race PB	55:37	61.17	6.8mi
6 Dec	Perth parkrun	21:26	70.99	5km
29 Nov	Perth parkrun	21:33	70.61	5km
28 Nov	3k on the green SB	12:10	71.20	3km
22 Nov	East District XC League Race 2 (Alloa)	46:25	53.30	8km
8 Nov	Perth parkrun	22:53	66.49	5km
2 Nov	Strathaven Run With The Wind 10km SB	42:53	72.49	10km
1 Nov	Perth parkrun	21:24	71.10	5km
25 Oct	Perth parkrun	21:02	72.34	5km
18 Oct	Edinburgh parkrun	21:27	70.93	5km
11 Oct	Peckham Rye parkrun	22:20	68.13	5km
4 Oct	Perth parkrun	21:53	69.53	5km
26 Sep	Atkins 3k on the Green	12:19	70.34	3km
20 Sep	Perth parkrun	21:23	71.16	5km
14 Sep	City of Stirling 10k	46:28	66.90	10km
23 Aug	Edinburgh parkrun	21:16	71.55	5km
19 Aug	Ravenscraig 2 x 1 Mile relay leg 2	6:13	70.50	1mi
9 Aug	St Andrews parkrun	21:41	70.17	5km
5 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	26:22	72.44	3.9mi
2 Aug	Perth parkrun	20:55	72.74	5km
26 Jul	Perth parkrun	21:05	72.17	5km
23 Jul	Self Transcendence Meadows 2 mile race	13:40	68.01	2mi
22 Jul	Gartmorn dam July duathlon	/ 36:18 /27:12	0.00	0km/13miles/7km
19 Jul	Musselburgh Festival 10K	45:44	67.98	10km
16 Jul	Self Transcendence Meadows 3*1 Mile relays	6:20	69.20	1mi
12 Jul	Perth parkrun	21:06	72.11	5km
5 Jul	Perth parkrun	21:23	71.16	5km
2 Jul	Brig Bash 5 SB	35:30	70.10	5mi
29 Jun	Lairig Ghru Race PB	5:46:58	41.59	26.6mi
21 Jun	Perth parkrun	21:19	71.38	5km
19 Jun	Milnathort Dash	37:21	66.63	5mi
14 Jun	Edinburgh Parkrun	21:35	70.50	5km
13 Jun	Black Rock '5' Race SB	32:41	68.53	4.5mi
31 May	Strathallan 5 Mile Road Race	36:50	67.56	5mi
27 May	Ravenscraig 1 mile race	6:04	72.24	1mi
24 May	Edinburgh parkrun #238	21:39	70.28	5km
21 May	Self Transcendence Meadows 2 Mile Race	13:07	70.86	2mi
17 May	Edinburgh parkrun	22:58	66.25	5km
7 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	20:51	72.98	5km
6 May	Markinch Mile PB	5:45	76.22	1mi
3 May	Perth parkrun SB	20:17	75.01	5km
26 Apr	Falkirk parkrun	21:54	69.48	5km
24 Apr	Kinross PTA 10k	44:14	70.28	10km
19 Apr	Normans Law Hill Race SB	42:35	51.43	4.4mi
6 Apr	Grangemouth Round the Houses 10k	43:51	70.28	10km
5 Apr	Perth parkrun	20:41	72.99	5km
1 Apr	Ravenscraig Park 2 mile road race SB	13:06	70.36	2mi
29 Mar	Perth parkrun	20:56	72.12	5km
23 Mar	Heriot Watt Uni Round the Grounds 5k PB	23:18	67.39	5.2km
22 Mar	Perth parkrun	21:32	70.11	5km
16 Mar	Alloa Half Marathon SB	1:39:14	67.41	13.1mi
9 Mar	Gartmorn 6 SB	44:38	66.67	6mi
8 Mar	Perth parkrun	21:15	71.04	5km
1 Mar	Perth parkrun	21:25	70.49	5km
23 Feb	Devilla Forest 15k	1:02:38	62.00	12.5km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	59:50	62.31	12km
15 Feb	Carnethy 5	1:33:10	31.94	6mi
8 Feb	Perth parkrun	21:54	68.94	5km
2 Feb	Forfar Multi-Terrain Half Marathon	1:53:01	56.82	12.6mi
25 Jan	Devil's Burdens New Leg 3	33:55	43.84	3.06mi
18 Jan	Scottish Athletics East District Cross Country League (Broxburn) SB	46:00	60.00	9km
11 Jan	Falkirk parkrun	23:29	64.29	5km
4 Jan	Edinburgh parkrun	21:48	69.25	5km
2013		Result	WAVA	Distance
21 Dec	Edinburgh parkrun	22:09	68.16	5km
14 Dec	Festive Forest Run SB	57:10	59.00	6.8mi
7 Dec	Water of Leith half marathon SB	1:41:42	68.03	13.55mi
1 Dec	7R Balerno	1:51:55	59.77	13.1mi
30 Nov	Perth parkrun #1	21:28	70.33	5km
23 Nov	East District XC League Race 2 (Alloa)	44:12	55.51	8km
9 Nov	Tinto Hill Race PB	52:53	39.20	4.2mi
26 Oct	National XC Relays, Cumbernauld PB	18:19	62.54	4km
19 Oct	Edinburgh parkrun	26:00	58.06	5km
19 Oct	East District XC League Race 1 - Stirling	42:23	65.12	9km
13 Oct	Aviemore 10k SB	42:29	72.54	10km
6 Oct	Strathcarron Hospice 10k	45:45	67.36	10km
28 Sep	Edinburgh parkrun	20:35	73.35	5km
22 Sep	Scottish Gas 5 & 10K road races	46:30	66.28	10km
15 Sep	City of Stirling 10k	44:35	69.13	10km
11 Sep	Self Transcendence Meadows 2 Mile Race SB	12:45	72.29	2mi
4 Sep	Self Transcendence Meadows 5K	20:51	72.41	5km
31 Aug	Edinburgh parkrun	20:48	72.58	5km
24 Aug	Edinburgh parkrun	20:34	73.40	5km
20 Aug	Ravenscraig 2 x 1 Mile relay leg 2	6:24	67.91	1mi
18 Aug	Harmeny Water of Leith Handicap SB	45:15	71.79	6.55mi
17 Aug	Edinburgh parkrun	25:38	58.90	5km
13 Aug	Ceres 8 Mile Road Race PB	57:20	69.76	8mi
11 Aug	Forth Road Bridge 10k	44:04	69.94	10km
27 Jul	Edinburgh parkrun	21:42	69.57	5km
26 Jul	Atkins 3k on the Green PB	12:05	71.10	3km
24 Jul	Self Transcendence Meadows 2 Mile Race	13:18	69.30	2mi
20 Jul	Edinburgh parkrun	20:46	72.70	5km
17 Jul	Self Transcendence Meadows 2 Mile Race	13:00	70.90	2mi
16 Jul	Ravenscraig 1 mile race	6:07	71.06	1mi
13 Jul	Edinburgh parkrun	21:16	70.99	5km
10 Jul	Self Transcendence Meadows 2 Mile Race	12:46	72.20	2mi
3 Jul	Brig Bash 5 PB	33:56	72.72	5mi
29 Jun	Edinburgh parkrun	21:25	70.49	5km
26 Jun	Self Transcendence Meadows 1 Mile	6:00	72.44	1mi
25 Jun	Ravenscraig 1 mile race	6:02	72.04	1mi
22 Jun	Edinburgh parkrun	21:22	70.66	5km
21 Jun	Black Rock '5' Race	32:36	75.70	5mi
16 Jun	Seven Hills of Edinburgh	2:45:30	43.19	14mi
15 Jun	Edinburgh parkrun	21:43	69.52	5km
12 Jun	Self Transcendence Meadows 5K	20:59	71.95	5km
1 Jun	St Andrews parkrun	21:33	70.06	5km
29 May	Self Transcendence Meadows 1 Mile SB	5:54	73.67	1mi
28 May	Ravenscraig Park 1 Mile Race	6:03	71.84	1mi
25 May	Strathclyde parkrun event # 161	20:40	73.05	5km
22 May	Self Transcendence Meadows 2 Mile Race	12:53	71.54	2mi
18 May	Edinburgh parkrun	20:44	72.81	5km
11 May	Loch Leven Half Marathon	1:42:08	65.49	13.1mi
4 May	Edinburgh parkrun	21:20	70.77	5km
27 Apr	The Highland Fling Relay Leg 2 PB	2:50:00	45.06	15mi
21 Apr	London Marathon SB	3:46:53	62.09	26.2mi
13 Apr	St Andrews parkrun	20:51	71.85	5km
7 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:13:55	67.78	10mi
6 Apr	St Andrews parkrun	21:15	70.50	5km
2 Apr	Ravenscraig Park 2 mile road race	13:13	69.17	2mi
30 Mar	Edinburgh parkrun	21:06	71.00	5km
17 Mar	Alloa Half Marathon SB	1:38:37	67.23	13.1mi
16 Mar	St Andrews parkrun	21:50	68.61	5km
10 Mar	Gartmorn 6 SB	43:21	68.07	6mi
9 Mar	Edinburgh parkrun	22:15	67.33	5km
3 Mar	Buchlyvie 10K	44:23	68.85	10km
2 Mar	Edinburgh parkrun	20:58	71.45	5km
24 Feb	Devilla Forest 15k SB	1:13:11	63.71	15km
16 Feb	Edinburgh parkrun	24:05	62.20	5km
2 Feb	Edinburgh parkrun SB	20:27	73.25	5km
2 Feb	Festive Forest Run PB	52:14	64.35	11km
26 Jan	Edinburgh parkrun	21:26	69.89	5km
19 Jan	Falkirk parkrun	21:30	69.68	5km
12 Jan	East District XC League Race 3 (Broxburn) SB	43:27	62.99	9km
12 Jan	Edinburgh parkrun	21:24	70.00	5km
5 Jan	Edinburgh parkrun	21:29	69.73	5km
1 Jan	Portobello Promathon - 4 mile Road Race SB	27:14	70.82	4mi
2012		Result	WAVA	Distance
22 Dec	Edinburgh parkrun	21:34	69.46	5km
8 Dec	East District XC Championships (Cupar)	51:45	60.82	6.4mi
2 Dec	7R Balerno	2:19:30	47.53	13.1mi
24 Nov	Water of Leith Half Marathon PB	1:41:14	67.74	13.55mi
17 Nov	Edinburgh parkrun	21:21	70.16	5km
10 Nov	Run and Become Tinto Hill Race SB	49:52	43.18	4.4mi
4 Nov	Eddie's Half Marathon SB	1:37:39	67.90	13.1mi
27 Oct	St Andrews parkrun	21:11	70.72	5km
20 Oct	East District XC League Race 1 - Stirling	43:25	63.04	9km
20 Oct	Edinburgh parkrun	21:13	70.61	5km
14 Oct	Pentland Skyline	4:24:23	31.40	16mi
6 Oct	Edinburgh Parkrun	21:46	68.82	5km
30 Sep	Baxters Loch Ness Marathon PB	3:42:23	62.78	26.2mi
22 Sep	St Andrews parkrun	21:07	70.94	5km
16 Sep	City of Stirling 10k SB	43:21	70.49	10km
12 Sep	Self Transcendence Meadows 2 Mile Race SB	13:09	69.52	2mi
8 Sep	Edinburgh parkrun	21:31	69.62	5km
5 Sep	Self transcendence 5k SB	20:38	72.60	5km
1 Sep	Edinburgh parkrun	21:30	69.68	5km
26 Aug	Water of Leith 10K handicap	47:20	64.56	10km
25 Aug	Edinburgh parkrun	20:49	71.96	5km
18 Aug	Haddington half marathon	1:43:43	63.92	13.1mi
14 Aug	Ceres 8 Mile Road Race SB	58:55	67.30	8mi
12 Aug	Forth Road Bridge 10k	43:32	70.19	10km
11 Aug	Edinburgh parkrun	21:12	70.66	5km
7 Aug	Graham Clark Memorial Race SB	26:23	71.27	3.9mi
29 Jul	Tour of Fife Day 5 - Black Hill Race	33:33	57.49	4mi
28 Jul	Tour of Fife Day 4 - 'Chariots of Fire' Beach Race SB	31:39	65.72	4.25mi
27 Jul	Tour of Fife Day 3 - Up Hell Time Trial SB	14:59	40.28	1.4mi
26 Jul	Tour of Fife Day 2 - Tarvit Trail Race	38:39	56.98	4.5mi
25 Jul	Tour of Fife Day1 - Teddy Bear Race - Giffordtown	34:45	70.42	5mi
21 Jul	Musselburgh 10k	45:36	67.01	10km
10 Jul	Ravenscraig 1 mile race SB	6:10	69.91	1mi
4 Jul	Brig Bash 5 SB	34:44	70.45	5mi
30 Jun	Edinburgh parkrun	22:26	66.78	5km
27 Jun	Self Transcendence Meadows 1 Mile	6:22	67.71	1mi
23 Jun	Strathclyde parkrun #113	21:34	69.46	5km
17 Jun	Seven Hills of Edinburgh	2:31:20	46.82	14mi
9 Jun	Strathallan 5 Mile Road Race	36:15	67.51	5mi
3 Jun	Pittencrieff Park 5k	22:24	66.88	5km
2 Jun	Edinburgh parkrun	21:42	69.03	5km
30 May	Self Transcendence Meadows 1 Mile	6:16	68.79	1mi
28 May	Rigg Race PB	42:43	69.08	6mi
26 May	Edinburgh parkrun	20:52	71.79	5km
23 May	Self Transcendence Meadows 2 mile race	13:10	69.44	2mi
19 May	Edinburgh parkrun	21:06	71.00	5km
12 May	Loch Leven Half Marathon	1:41:41	65.20	13.1mi
9 May	Self Transcendence Meadows 2 mile race	13:11	69.35	2mi
5 May	Edinburgh parkrun	21:17	70.38	5km
4 May	Black Rock '5' Race SB	32:28	67.83	4.5mi
2 May	Self Transcendence Meadows 2 mile race	13:11	69.35	2mi
28 Apr	Highland Fling Relay - Leg One - Milngavie to Drymen PB	1:41:18	62.83	12.6mi
24 Apr	Ravenscraig 1 mile race	6:24	67.36	1mi
22 Apr	London Marathon	3:47:49	61.29	26.2mi
14 Apr	Edinburgh parkrun	24:43	60.61	5km
7 Apr	Clachnaben Hill Race PB	1:47:10	40.49	8.75mi
31 Mar	Edinburgh parkrun	21:27	69.30	5km
27 Mar	Ravenscraig Park 2 mile road race	13:34	66.84	2mi
25 Mar	Grangemouth Round the Houses 10k	45:13	67.01	10km
18 Mar	Alloa Half Marathon	1:47:32	61.11	13.1mi
11 Mar	Gartmorn 6	43:31	67.23	6mi
10 Mar	Edinburgh parkrun	22:16	66.76	5km
26 Feb	Devilla Forest 15k PB	1:11:18	64.83	15km
25 Feb	Edinburgh parkrun	32:41	45.48	5km
18 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	59:48	61.28	12km
11 Feb	Carnethy 5	1:21:05	36.08	6mi
5 Feb	Forfar Multi-Terrain Half Marathon	1:47:07	61.35	13.1mi
21 Jan	Devil's Burdens Relay Race - Leg 2 PB	38:21	43.67	3.5mi
14 Jan	East District XC League Race 3 (Broxburn) PB	40:42	66.70	9km
7 Jan	Edinburgh Parkrun	21:57	67.72	5km
1 Jan	Portobello Promathon - 4 mile Road Race SB	27:11	70.41	4mi
2011		Result	WAVA	Distance
17 Dec	Festive Forest Trail Race PB	59:24	57.91	7mi
10 Dec	East District XC Championships (Aberdeen) PB	45:31	64.57	9.7km
3 Dec	Edinburgh Parkrun	22:26	66.26	5km
26 Nov	Water of Leith Half Marathon		0.00	13.5mi
20 Nov	East District XC League Race 2 (Livingston)	45:46	57.27	5.4mi
19 Nov	Edinburgh Parkrun SB	20:43	71.76	5km
10 Nov	Carnegie Harriers 3 Mile Time Trial	20:04	71.53	3mi
5 Nov	Dumyat Dash	1:14:21	36.51	9km
30 Oct	Jedburgh Half Marathon	1:49:01	60.28	13.1mi
23 Oct	Run of the Mill PB	1:46:45	41.86	14.5km
15 Oct	East District XC League Race 1 - Stirling	42:45	63.50	9km
15 Oct	Edinburgh Parkrun	25:00	59.46	5km
9 Oct	pentland skyline PB	4:23:56	31.18	16mi
1 Oct	Ben Venue Hill Race	2:01:54	32.25	8mi
25 Sep	East Neuk 10k	45:37	66.42	10km
18 Sep	City of Stirling 10k	44:05	68.73	10km
14 Sep	Caerketton Downhill Race PB	7:48	61.32	1.8km
3 Sep	Edinburgh Parkrun	21:11	70.17	5km
30 Aug	Graham Clark Memorial Race SB	26:01	71.72	3.9mi
27 Aug	Edinburgh Parkrun	20:58	70.90	5km
23 Aug	Ravenscraig Park 2 Mile RAce	13:13	68.61	2mi
21 Aug	Harmeny Water of Leith Handicap PB	44:24	71.93	6.55mi
19 Aug	Beveridge Park 5K Series	21:12	70.12	5km
16 Aug	Ceres 8 Mile Road Race SB	57:35	68.27	8mi
14 Aug	Forth Road Bridge 10k SB	43:46	69.23	10km
13 Aug	Edinburgh Parkrun	21:18	69.79	5km
6 Aug	Edinburgh Parkrun	21:05	70.51	5km
31 Jul	The 'Twisted' Chicken Run SB	38:41	69.01	5.5mi
30 Jul	Edinburgh Parkrun	28:43	51.77	5km
30 Jul	Chariots of Fire PB	31:11	66.16	4.25mi
29 Jul	Up Hell Time Trial PB	14:27	41.43	1.4mi
28 Jul	Tarvit Trail Race	38:39	53.38	4.25mi
27 Jul	Black Hill Race PB	39:19	58.03	4.7mi
23 Jul	Edinburgh Parkrun	21:48	68.19	5km
9 Jul	Edinburgh Parkrun	23:19	63.75	5km
2 Jul	Edinburgh Parkrun	23:56	62.11	5km
1 Jul	Black Rock '5' Race PB	32:22	67.49	4.5mi
29 Jun	Self Transcendence Meadows 1 Mile	6:03	70.68	1mi
28 Jun	Ravenscraig 1 Mile Race	6:03	70.68	1mi
25 Jun	Edinburgh Parkrun	20:45	71.64	5km
25 Jun	Eildon 2 Hills Race 50th Anniversary	42:16	45.28	4mi
23 Jun	Portobello 4m Road Race SB	27:05	70.67	4mi
19 Jun	Seven Hills of Edinburgh Race and Challenge	2:24:11	49.41	14.2mi
18 Jun	Edinburgh Parkrun	21:52	67.98	5km
15 Jun	Self Transcendence Meadows 2 mile race	13:18	68.18	2mi
11 Jun	Edinburgh Parkrun	20:52	71.24	5km
5 Jun	Yetholm Hill Race PB	1:43:30	36.32	7.65mi
4 Jun	Edinburgh Parkrun	22:06	67.26	5km
4 Jun	Strathallan 5 Mile Road Race SB	35:33	68.27	5mi
1 Jun	Auld Toun 10K Road Race, Dunfermline	44:42	67.78	10km
28 May	Broughton Heights Inter Counties Hill Race PB	1:17:45	41.39	6.6mi
25 May	Self Transcendence Meadows 1 Mile	6:11	69.16	1mi
22 May	Edinburgh Marathon SB	4:19:45	53.28	26.2mi
14 May	Edinburgh Parkrun	22:41	65.53	5km
12 May	Carnegie Harriers 3 Mile Time Trial	20:23	70.42	3mi
11 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship)	20:50	71.35	5km
7 May	Edinburgh parkrun	22:18	66.66	5km
30 Apr	Highland Fling Relay - Leg Three - Rowerdennan to Bein Glas Farm PB	2:38:24	43.39	13.7mi
28 Apr	Kinross PTA 10k		0.00	10km
26 Apr	Ravenscraig 1 mile race	6:05	70.29	1mi
24 Apr	Scottish Fetch Mile SB	5:58	71.67	1mi
23 Apr	Edinburgh Parkrun	21:01	70.73	5km
10 Apr	Edinburgh Half Marathon SB	1:37:55	66.54	13.1mi
9 Apr	Edinburgh parkrun	21:19	69.20	5km
2 Apr	Edinburgh parkrun	28:02	52.62	5km
29 Mar	Ravenscraig Park 2 Mile Road Race SB	13:07	68.58	2mi
27 Mar	Grangemouth Round the Houses 10K	44:01	68.25	10km
24 Mar	Carnegie Harriers 3 Mile Time Trial PB	19:30	73.05	3mi
20 Mar	Alloa Half Marathon	1:41:57	63.91	13.1mi
13 Mar	Gartmorn 6 SB	44:20	65.43	6mi
12 Mar	KB 5 Mile Road Race	35:49	67.21	5mi
6 Mar	Bishop Hill Race SB	27:25	40.77	4km
5 Mar	Falkland Flyer Age-Graded Trail Race	46:43	62.10	6mi
26 Feb	Edinburgh parkrun	21:10	69.70	5km
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	58:05	62.55	12km
12 Feb	Carnethy 5 Hill Race	1:28:16	32.87	6mi
6 Feb	Forfar Multi-Terrain Half Marathon	1:51:36	58.38	13.1mi
29 Jan	Edinburgh parkrun	20:44	71.15	5km
22 Jan	Edinburgh parkrun	21:14	69.48	5km
15 Jan	East District XC league(Livingston) SB	48:13	55.84	9km
8 Jan	Edinburgh parkrun	22:23	65.91	5km
1 Jan	Portobello Promathon - 4 mile Road Race	27:51	68.20	4mi
1 Jan	Edinburgh Parkrun	21:36	68.30	5km
2010		Result	WAVA	Distance
11 Dec	Edinburgh parkrun	22:38	65.18	5km
27 Nov	Water of Leith Half Marathon SB	1:56:01	57.87	13.5mi
13 Nov	Glen Clova Half Marathon	1:46:46	61.02	13.1mi
7 Nov	Buchlyvie half-marathon	1:38:05	66.43	13.1mi
6 Nov	Edinburgh Parkrun	33:29	44.06	5km
31 Oct	Jedburgh Half Marathon	1:38:02	66.46	13.1mi
30 Oct	Edinburgh parkrun	27:59	52.72	5km
23 Oct	Finsbury parkrun	21:46	67.77	5km
16 Oct	Edinburgh parkrun	20:25	72.26	5km
16 Oct	East District XC league(Stirling) SB	42:07	56.83	8km
9 Oct	Edinburgh parkrun	21:31	68.56	5km
3 Oct	Baxters Loch Ness Marathon SB	3:47:16	60.37	26.2mi
25 Sep	Edinburgh park Run	20:24	72.31	5km
19 Sep	City of Stirling 10k PB	41:54	71.70	10km
18 Sep	Edinburgh parkrun	21:31	68.56	5km
12 Sep	Around Cumbrae 10 Mile Road Race PB	1:12:12	68.21	10mi
8 Sep	Edinburgh Meadows 2 mile race SB	12:44	70.64	2mi
4 Sep	Edinburgh parkrun	20:21	72.49	5km
31 Aug	Graham Clark Memorial Race PB	25:31	72.57	3.9mi
28 Aug	Edinburgh parkrun 5km	20:24	72.31	5km
24 Aug	Ravenscraig Park 2 Mile Road Race	13:07	68.58	2mi
22 Aug	Harmeny Water of Leith Handicap PB	44:16	71.26	10.5km
17 Aug	Ceres 8 Mile Road Race SB	58:25	66.73	8mi
14 Aug	Edinburgh parkrun	20:48	70.92	5km
8 Aug	Forth Road Bridge 10K	43:26	69.17	10km
6 Aug	Friday Evening Race Series 1mile	6:21	66.79	1mi
31 Jul	Tour of Fife - The Chicken Run, Strathmiglo 5.5 Miles	43:51	54.90	5mi
30 Jul	Tour of Fife - Up Hell Time Trial, Glenrothes SB	15:02	39.45	2.25km
29 Jul	Tour of Fife - Chariots of Fire Beach Race, St Andrews SB	31:49	59.70	4mi
27 Jul	Tour of Fife - Lomonds Lungbuster Hill Race PB	39:35	53.52	4.4mi
26 Jul	Tour of Fife - Loopy Loch 6.3 Mile Trail Race, Lochore Meadows PB	46:02	68.27	6.5mi
25 Jul	Tour of Fife - Teddy Bear Race, Giffordtown	37:09	64.80	5mi
21 Jul	Self Transcendence 2 Mile Race Meadows	13:36	66.14	2mi
13 Jul	Ravenscraig Park 1 Mile Race	6:19	67.15	1mi
3 Jul	Edinburgh parkrun	21:32	68.51	5km
24 Jun	Milnathort Dash PB	38:10	69.38	5.5mi
22 Jun	Red Moss Revolution	51:02	52.76	9km
19 Jun	Edinburgh parkrun	20:04	73.52	5km
17 Jun	Kirkintilloch 10K	44:40	67.26	10km
16 Jun	Self Transcendence 1m - Meadows SB	6:07	69.34	1mi
13 Jun	Dunfermline Half Marathon	1:39:14	65.66	13.1mi
11 Jun	Black Rock '5' Race	33:36	61.62	4.3mi
9 Jun	CAAC 5 & Fun Run	34:14	70.32	5mi
5 Jun	Strathallan 5 Mile Road Race	35:43	67.40	5mi
2 Jun	Auld Toun 10K Road Race, Dunfermline	44:52	66.96	10km
29 May	Edinburgh parkrun	20:54	70.58	5km
26 May	Self Transcendence 1 Mile Race Edinburgh Meadows	6:14	68.04	1mi
23 May	Edinburgh Marathon	3:56:12	58.09	26.2mi
15 May	Edinburgh Parkrun	21:13	69.53	5km
8 May	The 27th Penicuik 10km Road Race	46:26	64.70	10km
1 May	Edinburgh to North Berwick 20m Road Race PB	2:45:39	61.56	20mi
28 Apr	Self Transcendence 5k Meadows race	20:44	71.15	5km
10 Apr	Edinburgh parkrun PB	19:50	73.82	5km
3 Apr	Scottish Road Relay Championships Short Stage (3.15 miles)	21:48	68.09	3.15mi
28 Mar	Grangemouth Round the Houses 10K	43:01	69.25	10km
25 Mar	Carnegie Harriers 3 mile Time Trial	21:25	66.01	3mi
21 Mar	Alloa Half Marathon PB	1:36:35	66.88	13.1mi
14 Mar	Gartmorn 6 SB	42:48	67.21	6mi
13 Mar	Edinburgh Parkrun	20:16	72.24	5km
7 Mar	Bishop Hill Race PB	29:48	39.53	2.5mi
6 Mar	Edinburgh Parkrun	19:52	73.69	5km
27 Feb	Cupar 5 Mile Road Race SB	34:14	69.75	5mi
27 Feb	Edinburgh parkrun	20:11	72.54	5km
20 Feb	Edinburgh parkrun	20:39	70.90	5km
20 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	55:43	64.66	12km
13 Feb	Carnethy 5 Hill Race	1:26:04	33.42	6mi
7 Feb	Forfar Multi-Terrain Half Marathon	1:46:34	60.61	13.1mi
6 Feb	Edinburgh parkrun	20:01	73.14	5km
30 Jan	Loch Fitty Cross Country Race	37:04	64.42	5mi
30 Jan	Edinburgh parkrun	19:59	73.26	5km
28 Jan	Carnegie Harriers 3 mile Time Trial SB	19:55	70.98	3mi
23 Jan	Devil's Burdens Relay Race	3:27:22	46.95	31km
16 Jan	East District XC League - Broxburn SB	45:19	58.94	9km
9 Jan	Edinburgh parkrun	20:43	70.67	5km
2 Jan	Edinburgh Parkrun	22:24	65.36	5km
2009		Result	WAVA	Distance
5 Dec	Scottish East District XC Championships (Men)	46:16	62.18	6mi
28 Nov	water of leith half marathon	1:40:52	65.99	13.5mi
22 Nov	East District CC League - Dunfermline SB	42:29	62.87	9km
21 Nov	Edinburgh parkrun	20:26	71.65	5km
14 Nov	Edinburgh parkrun	21:10	69.17	5km
14 Nov	Braids Hill XC Senior Mens race	46:54	61.34	6mi
7 Nov	Edinburgh parkrun	20:50	70.28	5km
5 Nov	Carnegie Harriers 3 Mile Time Trial SB	20:05	70.39	3mi
1 Nov	Eddie's Half-Marathon SB	1:38:58	65.26	13.1mi
31 Oct	Edinburgh parkrun	20:58	69.83	5km
25 Oct	Jedburgh Half Marathon	1:43:29	62.42	13.1mi
24 Oct	Edinburgh parkrun	20:55	70.00	5km
17 Oct	East District CC League - Stirling PB	39:26	60.20	8km
17 Oct	Edinburgh parkrun SB	20:26	71.65	5km
11 Oct	Giffordtown 5K Road Race	20:59	69.77	5km
10 Oct	Run For Relief In Burma	21:50	67.06	5km
4 Oct	Strathcarron Hospice 10K	44:35	66.82	10km
3 Oct	British Energy Dunbar 10 mile race	1:20:30	60.65	10mi
27 Sep	Linlithgow 10K	44:59	66.23	10km
20 Sep	City of Stirling 10K	43:10	69.01	10km
13 Sep	Around Cumbrae 10 Mile Road Race SB	1:16:14	64.05	10mi
9 Sep	Self Transcendence Meadows 2 Mile Race PB	12:37	70.73	2mi
2 Sep	Self Transcendence 5K Meadows	21:03	69.55	5km
30 Aug	Perth 10K	43:25	68.62	10km
20 Aug	Graham Clark Memorial Race SB	26:08	70.32	3.9mi
9 Aug	Forth Road Bridge 10K SB	42:56	69.39	10km
2 Aug	The Tour of Fife (Day 5 - Arso Vertitus Trail Race, Falkland) SB	29:55	39.38	2.5mi
1 Aug	The Tour of Fife (Day 4 - Run Forrest Run, Tentsmuir Forest, near Leuchars)	36:01	66.30	5mi
31 Jul	The Tour of Fife (Day 3 - Up Hell Time Trial, East Lomond) PB	14:51	39.62	2.25km
30 Jul	The Tour of Fife (Day 2 - 'Chariots of Fire' Beach Race, St Andrews ) PB	26:54	70.07	4mi
29 Jul	The Tour of Fife (Day 1 - The Chicken Run, Strathmiglo)	36:24	65.60	5mi
25 Jul	Musselburgh Festival 10K	44:40	66.70	10km
1 Jul	Brig Bash 5	35:55	66.48	5mi
28 Jun	Glenrothes 10K	45:11	65.93	10km
25 Jun	Milnathort Dash SB	39:44	66.11	5.5mi
24 Jun	Self-Transcendence 2 Mile Race Edinburgh Meadows	13:36	65.61	2mi
10 Jun	corstorphine aac 5 miles SB	35:51	66.61	5mi
31 May	Edinburgh Marathon SB	4:15:00	53.34	26.2mi
25 May	Balerno Rigg Race SB	44:36	64.50	6mi
16 May	Loch Leven Half Marathon	1:42:07	63.25	13.1mi
8 Mar	Gartmorn 6	45:40	62.47	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
2022	137	0	0	0	0	0	0	0	0	0	0	0	137
2022	31	0	0	0	0	0	0	0	0	0	0	0	31
2021	168	127	153	127	139	130	144	148	105	148	131	140	1660
2021	2	20	89	89	191	137	118	9	31	28	31	67	811
2020	90	88	100	89	89	84	98	97	79	103	85	119	1121
2020	1	79	34	82	147	68	34	0	22	23	34	0	524
2019	101	70	73	71	65	74	74	74	82	213	143	73	1114
2019	8	34	64	41	50	43	28	34	18	60	5	0	385
2018	0	0	0	0	0	0	0	0	0	1	0	0	1
2018	106	59	91	57	71	47	113	67	20	58	73	75	836
2018	0	0	178	49	58	27	72	146	138	70	43	124	907
2017	0	0	0	0	0	0	0	0	0	0	1	0	1
2017	129	104	86	110	65	58	61	48	52	83	64	65	925
2017	26	0	0	60	184	16	3	72	8	0	64	26	458
2016	175	100	83	113	101	169	161	129	133	118	81	64	1428
2016	15	2	0	10	58	0	0	0	31	0	0	38	153
2015	114	87	127	91	101	86	178	123	60	122	75	87	1251
2015	40	0	16	9	0	0	101	0	8	154	7	32	366
2014	136	117	163	150	64	116	126	130	101	140	73	67	1384
2014	51	0	64	130	29	0	0	0	0	0	48	10	332
2013	216	103	192	158	150	171	142	181	158	157	100	216	1943
2013	26	4	0	0	36	37	50	0	43	6	0	0	202
2012	0	0	0	0	0	0	0.5	0	0	0	0	0.2	0.6
2012	172	130	175	140	148	141	105	171	163	132	100	156	1732
2012	10	15	29	0	10	0	92	140	25	22	0	0	343
2011	112	146	172	183	145	130	133	135	112	145	150	201	1764
2011	16	0	0	26	0	0	12	0	0	7	27	0	88
2010	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2010	151	165	170	106	128	135	126	177	140	144	100	173	1714
2010	0	0	0	10	0	21	28	0	0	0	8	0	67

Wed 29th Dec Dec 29	Thu 30th Dec Dec 30	Fri 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2	Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4
1.1mi, 2:00:12 Run - General Split Summary === 1) 0.62m - 1:06:18(1:46:41/m) 92/142bpm [9816b/mi] 265cal 0.56/3.23mph 2) 0.51m - 53:54(1:45:38/m) 94/136bpm [9930b/mi] 205cal 0.57/3.17mph Add a comment	0.2mi, 3:44 Run - General Split Summary === 1) 0.22m - 3:44(16:44/m) 126/146bpm [2109b/mi] 35cal 3.59/6.22mph Add a comment 0.1mi, 44 Run - General Split Summary === 1) 0.1m - 44(7:12/m) 133/153bpm [957b/mi] 7cal 8.34/9.68mph Add a comment 0.1mi, 44 Run - General Split Summary === 1) 0.12m - 44(6:10/m) 140/170bpm [863b/mi] 7cal 9.74/10.29mph Add a comment 0.1mi, 45 Run - General Split Summary === 1) 0.11m - 45(6:38/m) 138/150bpm [915b/mi] 8cal 9.05/10.42mph Add a comment 0.1mi, 45 Run - General Split Summary === 1) 0.11m - 45(6:36/m) 136/147bpm [898b/mi] 7cal 9.08/10.06mph Add a comment 1.9mi, 17:33 Run - General Split Summary === 1) 0.62m - 6:24(10:19/m) 126/136bpm [1299b/mi] 61cal 5.82/7.74mph 2) 0.62m - 5:44(9:14/m) 133/140bpm [1227b/mi] 58cal 6.5/6.93mph 3) 0.62m - 5:21(8:37/m) 130/140bpm [1121b/mi] 50cal 6.96/7.37mph 4) 0.01m - 3(10:08/m) 131/131bpm [1327b/mi] 5.93/7.03mph Add a comment 6mi, 3:15:00 Run - General Split Summary === 1) 6m - 3:15:00(32:30/m) 1701cal 1.85/0mph Add a comment 1.5mi, 33:31 Run - General Split Summary === 1) 0.62m - 13:37(21:55/m) 81/105bpm [1776b/mi] 67cal 2.74/3.4mph 2) 0.62m - 12:43(20:28/m) 82/93bpm [1679b/mi] 63cal 2.93/8.54mph 3) 0.28m - 7:11(25:22/m) 80/86bpm [2029b/mi] 32cal 2.37/3.26mph Add a comment	0.5mi, 1:09:34 Run - General Split Summary === 1) 0.5m - 1:09:34(2:18:26/m) 59/92bpm [8168b/mi] 87cal 0.43/3.47mph Add a comment 0.6mi, 16:59 Run - General Split Summary === 1) 0.56m - 16:59(30:21/m) 94/113bpm [2853b/mi] 77cal 1.98/4.57mph Add a comment 5.3mi, 3:00:00 Run - General Split Summary === 1) 5.25m - 3:00:00(34:17/m) 1570cal 1.75/0mph Add a comment 3.1mi, 29:50 Run - General Split Summary === 1) 0.62m - 7:18(11:44/m) 129/144bpm [1514b/mi] 71cal 5.11/6.49mph 2) 0.62m - 6:06(9:49/m) 141/153bpm [1385b/mi] 69cal 6.11/6.97mph 3) 0.62m - 5:57(9:34/m) 134/147bpm [1281b/mi] 57cal 6.27/7.83mph 4) 0.62m - 5:07(8:14/m) 134/148bpm [1102b/mi] 47cal 7.29/7.95mph 5) 0.62m - 5:05(8:11/m) 149/153bpm [1220b/mi] 61cal 7.33/8.01mph 6) 0.01m - 18(26:50/m) 149/155bpm [3998b/mi] 3cal 2.23/4.82mph Add a comment	6mi, 3:15:00 Run - General Split Summary === 1) 6m - 3:15:00(32:30/m) 1701cal 1.85/0mph Add a comment 0.9mi, 5:24 Run - General Split Summary === 1) 0.62m - 4:51(7:48/m) 160/182bpm [1249b/mi] 62cal 7.68/26.59mph 2) 0.23m - 33(2:21/m) 104/125bpm [244b/mi] 2cal 25.57/34.17mph Add a comment 3.1mi, 23:15 Run - General Split Summary === 1) 0.62m - 4:22(7:02/m) 133/152bpm [935b/mi] 46cal 8.53/9.18mph 2) 0.62m - 4:53(7:52/m) 157/168bpm [1235b/mi] 63cal 7.63/9.18mph 3) 0.62m - 4:39(7:28/m) 160/171bpm [1196b/mi] 60cal 8.03/9.27mph 4) 0.62m - 4:32(7:17/m) 164/178bpm [1195b/mi] 60cal 8.24/9.29mph 5) 0.62m - 4:46(7:39/m) 175/186bpm [1340b/mi] 68cal 7.83/9.77mph 6) 0.01m - 4(4:24/m) 175/176bpm [770b/mi] 13.63/10.58mph Add a comment 1.1mi, 20:02 Run - General Split Summary === 1) 0.62m - 6:28(10:24/m) 123/133bpm [1279b/mi] 59cal 5.77/6.59mph 2) 0.49m - 13:34(27:39/m) 104/148bpm [2876b/mi] 75cal 2.17/6.74mph Add a comment	1mi, 1:44:58 Run - General Split Summary === 1) 0.62m - 58:15(1:33:45/m) 93/152bpm [8719b/mi] 247cal 0.64/3.36mph 2) 0.39m - 46:43(2:00:02/m) 114/177bpm [13684b/mi] 252cal 0.5/3.38mph Add a comment 8.1mi, 1:15:59 Run - General Split Summary === 1) 0.62m - 5:38(9:04/m) 127/138bpm [1150b/mi] 55cal 6.62/7.18mph 2) 0.62m - 5:28(8:47/m) 138/171bpm [1213b/mi] 60cal 6.83/7.03mph 3) 0.62m - 5:26(8:45/m) 142/162bpm [1242b/mi] 61cal 6.86/6.89mph 4) 0.62m - 5:33(8:56/m) 144/148bpm [1285b/mi] 63cal 6.72/7.06mph 5) 0.62m - 5:38(9:03/m) 142/146bpm [1286b/mi] 61cal 6.63/7.14mph 6) 0.62m - 5:42(9:10/m) 141/146bpm [1292b/mi] 58cal 6.55/7.14mph 7) 0.62m - 5:57(9:35/m) 139/144bpm [1332b/mi] 57cal 6.26/7.03mph 8) 0.62m - 5:50(9:24/m) 139/142bpm [1306b/mi] 53cal 6.38/6.59mph 9) 0.62m - 5:54(9:30/m) 136/142bpm [1291b/mi] 47cal 6.32/6.49mph 10) 0.62m - 5:58(9:37/m) 126/140bpm [1211b/mi] 30cal 6.24/6.47mph 11) 0.62m - 6:06(9:48/m) 126/130bpm [1236b/mi] 29cal 6.12/6.24mph 12) 0.62m - 6:03(9:44/m) 125/136bpm [1217b/mi] 28cal 6.16/6.85mph 13) 0.62m - 6:20(10:12/m) 121/159bpm [1235b/mi] 27cal 5.88/6.57mph 14) 0.04m - 27(11:47/m) 142/158bpm [1673b/mi] 4cal 5.09/5.43mph Add a comment	2mi, 3:04:36 Run - General Split Summary === 1) 0.62m - 59:17(1:35:24/m) 78/108bpm [7442b/mi] 160cal 0.63/25.51mph 2) 0.62m - 56:37(1:31:06/m) 91/137bpm [8291b/mi] 220cal 0.66/27.57mph 3) 0.62m - 1:03:16(1:41:49/m) 66/109bpm [6719b/mi] 114cal 0.59/25.55mph 4) 0.14m - 5:27(37:40/m) 85/98bpm [3201b/mi] 19cal 1.59/18.56mph Add a comment 14.6mi, 2:00:49 Bike - General Split Summary === 1) 0.62m - 10:00(16:06/m) 84/112bpm [1352b/mi] 36cal 3.73/27.01mph 2) 0.62m - 1:29(2:24/m) 73/92bpm [175b/mi] 3cal 25.02/36.4mph 3) 0.62m - 55(1:28/m) 71/102bpm [104b/mi] 1cal 40.92/44.67mph 4) 0.62m - 50(1:21/m) 66/101bpm [89b/mi] 1cal 44.68/46.92mph 5) 0.62m - 1:03(1:41/m) 61/63bpm [103b/mi] 1cal 35.5/41.45mph 6) 0.62m - 1:14(1:59/m) 60/61bpm [119b/mi] 1cal 30.35/39.49mph 7) 0.62m - 1:00(1:37/m) 57/60bpm [92b/mi] 1cal 37.25/40.31mph 8) 0.62m - 1:09(1:51/m) 62/72bpm [114b/mi] 1cal 32.57/35.84mph 9) 0.62m - 1:33(2:29/m) 73/82bpm [182b/mi] 3cal 24.09/31.62mph 10) 0.62m - 7:31(12:06/m) 77/99bpm [932b/mi] 20cal 4.96/24.86mph 11) 0.62m - 14:59(24:07/m) 79/127bpm [1905b/mi] 56cal 2.49/6.3mph 12) 0.62m - 9:35(15:26/m) 63/98bpm [972b/mi] 16cal 3.89/15.63mph 13) 0.62m - 15:28(24:53/m) 70/87bpm [1742b/mi] 38cal 2.41/22.73mph 14) 0.62m - 2:59(4:47/m) 57/68bpm [273b/mi] 3cal 12.52/21.04mph 15) 0.62m - 1:49(2:56/m) 52/54bpm [153b/mi] 2cal 20.45/30.33mph 16) 0.62m - 1:17(2:04/m) 51/52bpm [105b/mi] 1cal 29.07/31.81mph 17) 0.62m - 1:00(1:36/m) 50/51bpm [80b/mi] 37.56/38.76mph 18) 0.62m - 54(1:28/m) 49/57bpm [72b/mi] 41.07/41.83mph 19) 0.62m - 1:23(2:13/m) 57/58bpm [126b/mi] 1cal 27.1/41.12mph 20) 0.62m - 1:02(1:39/m) 54/57bpm [89b/mi] 1cal 36.32/44.5mph 21) 0.62m - 51(1:23/m) 54/58bpm [74b/mi] 43.49/45.65mph 22) 0.62m - 51(1:22/m) 55/56bpm [75b/mi] 44.04/47.9mph 23) 0.62m - 25:56(41:44/m) 75/98bpm [3129b/mi] 65cal 1.44/39.51mph 24) 0.3m - 16:02(54:21/m) 84/120bpm [4565b/mi] 57cal 1.11/5.93mph Add a comment	3.8mi, 1:11:52 Run - General Split Summary === 1) 0.62m - 13:51(22:17/m) 93/106bpm [2073b/mi] 71cal 2.69/3.76mph 2) 0.62m - 11:02(17:45/m) 91/97bpm [1615b/mi] 64cal 3.38/3.65mph 3) 0.62m - 11:08(17:55/m) 93/98bpm [1666b/mi] 64cal 3.35/3.7mph 4) 0.62m - 11:08(17:55/m) 92/97bpm [1649b/mi] 64cal 3.35/3.53mph 5) 0.62m - 11:13(18:03/m) 87/92bpm [1571b/mi] 64cal 3.32/3.49mph 6) 0.62m - 11:48(18:59/m) 84/90bpm [1595b/mi] 65cal 3.16/3.53mph 7) 0.06m - 1:42(30:07/m) 89/94bpm [2680b/mi] 6cal 1.99/2.98mph Add a comment 5mi, 3:00:00 Run - General Split Summary === 1) 5m - 3:00:00(36:00/m) 1587cal 1.67/0mph Add a comment
Wed 5th Jan Jan 5	Thu 6th Jan Jan 6	Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9	Mon 10th Jan Jan 10	Tue 11th Jan Jan 11
3.1mi, 23:03 Run - General Split Summary === 1) 0.62m - 4:36(7:24/m) 139/152bpm [1029b/mi] 53cal 8.1/8.37mph 2) 0.62m - 4:40(7:30/m) 152/157bpm [1141b/mi] 60cal 7.99/8.41mph 3) 0.62m - 4:42(7:33/m) 154/159bpm [1163b/mi] 61cal 7.94/8.04mph 4) 0.62m - 4:38(7:28/m) 156/165bpm [1164b/mi] 61cal 8.04/8.25mph 5) 0.61m - 4:27(7:15/m) 157/162bpm [1138b/mi] 58cal 8.28/10.12mph Add a comment 2.1mi, 17:03 Run - General Split Summary === 1) 0.62m - 5:11(8:21/m) 138/144bpm [1151b/mi] 59cal 7.19/7.7mph 2) 0.62m - 4:56(7:56/m) 142/149bpm [1126b/mi] 57cal 7.57/7.97mph 3) 0.62m - 5:02(8:06/m) 148/152bpm [1199b/mi] 61cal 7.4/7.95mph 4) 0.24m - 1:54(7:58/m) 151/154bpm [1204b/mi] 23cal 7.53/7.53mph Add a comment 1mi, 9:36 Run - General Split Summary === 1) 0.62m - 6:25(10:19/m) 119/142bpm [1227b/mi] 55cal 5.82/6.97mph 2) 0.37m - 3:12(8:45/m) 132/139bpm [1155b/mi] 32cal 6.86/7.12mph Add a comment 1.8mi, 52:40 Run - General Split Summary === 1) 0.62m - 15:04(24:15/m) 89/108bpm [2158b/mi] 78cal 2.47/3.51mph 2) 0.62m - 25:00(40:14/m) 78/104bpm [3139b/mi] 89cal 1.49/3.19mph 3) 0.53m - 12:35(23:45/m) 71/77bpm [1686b/mi] 52cal 2.53/3.19mph Add a comment	3mi, 2:00:00 Run - General Split Summary === 1) 3m - 2:00:00(40:00/m) 1058cal 1.5/0mph Add a comment	6mi, 3:10:00 Run - General Split Summary === 1) 6m - 3:10:00(31:40/m) 1675cal 1.89/0mph Add a comment	2.2mi, 59:41 Run - General Split Summary === 1) 0.62m - 17:11(27:39/m) 99/120bpm [2738b/mi] 87cal 2.17/4.03mph 2) 0.62m - 14:52(23:55/m) 89/119bpm [2129b/mi] 66cal 2.51/3.11mph 3) 0.62m - 18:11(29:16/m) 86/113bpm [2517b/mi] 78cal 2.05/3.19mph 4) 0.29m - 9:27(33:01/m) 84/99bpm [2773b/mi] 37cal 1.82/3.11mph Add a comment 3.9mi, 57:24 Run - General Split Summary === 1) 0.62m - 8:47(14:08/m) 146/166bpm [2063b/mi] 108cal 4.25/6.3mph 2) 0.62m - 8:51(14:15/m) 142/167bpm [2023b/mi] 97cal 4.21/5.85mph 3) 0.62m - 12:59(20:54/m) 133/154bpm [2780b/mi] 113cal 2.87/5.49mph 4) 0.62m - 9:46(15:43/m) 156/180bpm [2453b/mi] 120cal 3.82/6.53mph 5) 0.62m - 7:16(11:41/m) 170/184bpm [1986b/mi] 105cal 5.14/6.45mph 6) 0.62m - 7:29(12:02/m) 168/180bpm [2022b/mi] 106cal 4.98/6.53mph 7) 0.14m - 2:17(16:27/m) 167/179bpm [2746b/mi] 31cal 3.65/7.01mph Add a comment 3.1mi, 21:51 Run - General Split Summary === 1) 0.62m - 4:16(6:51/m) 110/127bpm [754b/mi] 32cal 8.75/9.12mph 2) 0.62m - 4:24(7:05/m) 123/156bpm [872b/mi] 40cal 8.46/8.62mph 3) 0.62m - 4:27(7:09/m) 153/160bpm [1095b/mi] 58cal 8.38/8.56mph 4) 0.62m - 4:28(7:11/m) 161/170bpm [1157b/mi] 61cal 8.35/8.66mph 5) 0.62m - 4:14(6:48/m) 164/173bpm [1116b/mi] 59cal 8.81/10.25mph 6) 0.07m - 6(1:26/m) 123/162bpm [176b/mi] 41.9/67.4mph Add a comment 1.7mi, 23:01 Run - General Split Summary === 1) 0.62m - 9:46(15:43/m) 102/131bpm [1602b/mi] 62cal 3.82/6.99mph 2) 0.62m - 5:59(9:38/m) 117/124bpm [1128b/mi] 47cal 6.23/7.93mph 3) 0.45m - 7:16(16:04/m) 113/126bpm [1816b/mi] 46cal 3.73/7.51mph Add a comment	4mi, 2:30:00 Run - General Split Summary === 1) 4m - 2:30:00(37:30/m) 1323cal 1.6/0mph Add a comment	0.1mi, 41 Run - General Split Summary === 1) 0.12m - 41(5:44/m) 138/149bpm [790b/mi] 7cal 10.48/10.75mph Add a comment 0.1mi, 42 Run - General Split Summary === 1) 0.11m - 42(6:12/m) 135/154bpm [838b/mi] 7cal 9.67/11.81mph Add a comment 0.1mi, 43 Run - General Split Summary === 1) 0.12m - 43(6:10/m) 147/158bpm [907b/mi] 8cal 9.72/10.5mph Add a comment 0.1mi, 23 Run - General Split Summary === 1) 0.08m - 23(4:32/m) 153/157bpm [693b/mi] 4cal 13.24/45.33mph Add a comment 1.9mi, 17:47 Run - General Split Summary === 1) 0.62m - 5:53(9:28/m) 158/171bpm [1495b/mi] 72cal 6.34/7.47mph 2) 0.62m - 5:55(9:31/m) 155/166bpm [1474b/mi] 71cal 6.31/7.72mph 3) 0.62m - 5:36(9:01/m) 156/160bpm [1407b/mi] 68cal 6.65/7.87mph 4) 0.05m - 23(8:10/m) 159/162bpm [1298b/mi] 4cal 7.35/8.01mph Add a comment 3mi, 29:52 Run - General Split Summary === 1) 0.62m - 6:20(10:12/m) 143/180bpm [1458b/mi] 71cal 5.89/6.51mph 2) 0.62m - 6:06(9:49/m) 153/188bpm [1503b/mi] 75cal 6.11/6.57mph 3) 0.62m - 7:01(11:18/m) 154/165bpm [1739b/mi] 87cal 5.31/6.43mph 4) 0.62m - 5:25(8:43/m) 164/180bpm [1431b/mi] 71cal 6.88/7.51mph 5) 0.56m - 4:59(8:55/m) 166/171bpm [1480b/mi] 67cal 6.73/7.33mph Add a comment	1.6mi, 41:11 Run - General Split Summary === 1) 0.62m - 15:54(25:36/m) 96/119bpm [2457b/mi] 81cal 2.34/3.67mph 2) 0.62m - 16:24(26:24/m) 78/101bpm [2059b/mi] 66cal 2.27/2.9mph 3) 0.31m - 8:53(28:53/m) 78/117bpm [2253b/mi] 35cal 2.08/3.15mph Add a comment 6mi, 3:15:00 Run - General Split Summary === 1) 6m - 3:15:00(32:30/m) 1719cal 1.85/0mph Add a comment
Wed 12th Jan Jan 12	Thu 13th Jan Jan 13	Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16	Mon 17th Jan Jan 17	Tue 18th Jan Jan 18
0mi, 5 Run - General Split Summary === 1) 0.01m - 5(17:45/m) 121/121bpm [2147b/mi] 3.38/7.51mph Add a comment 0.2mi, 1:51 Run - General Split Summary === 1) 0.24m - 1:51(7:33/m) 122/134bpm [922b/mi] 15cal 7.94/8.27mph Add a comment 0.2mi, 2:16 Run - General Split Summary === 1) 0.24m - 2:16(9:19/m) 123/129bpm [1145b/mi] 19cal 6.44/6.66mph Add a comment 0.2mi, 1:50 Run - General Split Summary === 1) 0.24m - 1:50(7:44/m) 117/137bpm [904b/mi] 14cal 7.76/8.7mph Add a comment 0.3mi, 1:53 Run - General Split Summary === 1) 0.26m - 1:53(7:14/m) 118/136bpm [853b/mi] 15cal 8.3/8.72mph Add a comment 0.2mi, 2:04 Run - General Split Summary === 1) 0.24m - 2:04(8:31/m) 121/127bpm [1030b/mi] 17cal 7.05/7.78mph Add a comment 0.1mi, 58 Run - General Split Summary === 1) 0.12m - 58(8:14/m) 119/129bpm [980b/mi] 7cal 7.29/8.1mph Add a comment 0.2mi, 1:37 Run - General Split Summary === 1) 0.16m - 1:37(10:09/m) 114/138bpm [1157b/mi] 11cal 5.91/6.7mph Add a comment	0.4mi, 16:59 Run - General Split Summary === 1) 0.41m - 16:59(41:17/m) 104/162bpm [4293b/mi] 95cal 1.45/6.97mph Add a comment 0.4mi, 3:02 Run - General Split Summary === 1) 0.44m - 3:02(6:56/m) 152/173bpm [1054b/mi] 35cal 8.65/9.23mph Add a comment 0.4mi, 3:09 Run - General Split Summary === 1) 0.41m - 3:09(7:38/m) 155/164bpm [1184b/mi] 37cal 7.85/8.31mph Add a comment 0.4mi, 3:02 Run - General Split Summary === 1) 0.44m - 3:02(6:56/m) 155/161bpm [1076b/mi] 36cal 8.64/8.81mph Add a comment 0.5mi, 3:00 Run - General Split Summary === 1) 0.45m - 3:00(6:43/m) 149/165bpm [1000b/mi] 34cal 8.94/9.37mph Add a comment 0.4mi, 3:14 Run - General Split Summary === 1) 0.41m - 3:14(7:48/m) 153/161bpm [1193b/mi] 37cal 7.7/8.5mph Add a comment 0.4mi, 3:03 Run - General Split Summary === 1) 0.44m - 3:03(7:00/m) 143/160bpm [1000b/mi] 34cal 8.58/9mph Add a comment 0.1mi, 28 Run - General Split Summary === 1) 0.05m - 28(9:11/m) 128/131bpm [1176b/mi] 4cal 6.53/6.93mph Add a comment	2mi, 24:00 Run - General Split Summary === 1) 2m - 24:00(12:00/m) 212cal 5/0mph Add a comment	6mi, 3:15:00 Run - General Split Summary === 1) 6m - 3:15:00(32:30/m) 1719cal 1.85/0mph Add a comment	8.6mi, 2:52:22 Bike - General Split Summary === 1) 0.62m - 23:10(37:17/m) 100/125bpm [3729b/mi] 107cal 1.61/15.05mph 2) 0.62m - 5:49(9:21/m) 100/113bpm [936b/mi] 25cal 6.41/25.13mph 3) 0.62m - 2:02(3:16/m) 101/111bpm [331b/mi] 10cal 18.32/29.33mph 4) 0.62m - 1:01(1:38/m) 82/105bpm [135b/mi] 2cal 36.57/37.95mph 5) 0.62m - 59(1:35/m) 59/63bpm [93b/mi] 1cal 37.96/39.59mph 6) 0.62m - 1:10(1:52/m) 63/65bpm [118b/mi] 1cal 32.12/37.38mph 7) 0.62m - 48(1:17/m) 60/65bpm [77b/mi] 46.52/46.29mph 8) 0.62m - 45(1:13/m) 63/66bpm [76b/mi] 49.56/49.68mph 9) 0.62m - 47(1:16/m) 89/116bpm [112b/mi] 2cal 47.62/50.6mph 10) 0.62m - 51(1:23/m) 83/93bpm [114b/mi] 2cal 43.62/47.67mph 11) 0.62m - 46(1:15/m) 67/75bpm [83b/mi] 1cal 48.31/52.58mph 12) 0.62m - 1:10(1:52/m) 62/64bpm [116b/mi] 1cal 32.14/52.26mph 13) 0.62m - 48:18(1:17:44/m) 69/111bpm [5364b/mi] 88cal 0.77/28.51mph 14) 0.47m - 1:24:45(2:59:30/m) 97/143bpm [17412b/mi] 351cal 0.33/3.57mph Add a comment 0.5mi, 11:50 Run - General Split Summary === 1) 0.54m - 11:50(21:53/m) 113/161bpm [2472b/mi] 84cal 2.74/6.74mph Add a comment 6.3mi, 45:07 Run - General Split Summary === 1) 0.62m - 4:26(7:08/m) 126/139bpm [899b/mi] 39cal 8.41/8.91mph 2) 0.62m - 4:34(7:20/m) 140/155bpm [1028b/mi] 48cal 8.17/8.31mph 3) 0.62m - 4:32(7:17/m) 153/158bpm [1114b/mi] 53cal 8.24/8.37mph 4) 0.62m - 4:31(7:16/m) 154/157bpm [1119b/mi] 54cal 8.25/8.33mph 5) 0.62m - 4:27(7:09/m) 157/161bpm [1124b/mi] 53cal 8.38/8.54mph 6) 0.62m - 4:36(7:25/m) 161/164bpm [1193b/mi] 56cal 8.1/8.41mph 7) 0.62m - 4:42(7:34/m) 162/167bpm [1225b/mi] 58cal 7.94/8.08mph 8) 0.62m - 4:32(7:18/m) 164/170bpm [1196b/mi] 56cal 8.23/8.39mph 9) 0.62m - 4:28(7:12/m) 163/168bpm [1173b/mi] 55cal 8.34/8.41mph 10) 0.62m - 4:12(6:45/m) 165/168bpm [1114b/mi] 52cal 8.89/9.75mph 11) 0.04m - 13(5:27/m) 162/164bpm [884b/mi] 2cal 11/9.89mph Add a comment 1.4mi, 32:34 Run - General Split Summary === 1) 0.62m - 19:11(30:53/m) 95/131bpm [2933b/mi] 89cal 1.94/7.37mph 2) 0.62m - 8:18(13:22/m) 120/141bpm [1603b/mi] 63cal 4.49/7.45mph 3) 0.1m - 5:05(48:55/m) 104/133bpm [5088b/mi] 24cal 1.23/6.55mph Add a comment	3mi, 1:30:00 Run - General Split Summary === 1) 3m - 1:30:00(30:00/m) 794cal 2/0mph Add a comment	2.9mi, 28:36 Run - General Split Summary === 1) 0.62m - 6:14(10:03/m) 131/161bpm [1316b/mi] 62cal 5.97/7.41mph 2) 0.62m - 5:47(9:19/m) 142/165bpm [1323b/mi] 63cal 6.44/7.47mph 3) 0.62m - 6:02(9:42/m) 142/162bpm [1378b/mi] 62cal 6.18/7.97mph 4) 0.62m - 5:57(9:35/m) 145/172bpm [1390b/mi] 62cal 6.26/8.18mph 5) 0.45m - 4:34(10:13/m) 154/176bpm [1574b/mi] 54cal 5.87/7.64mph Add a comment 1.1mi, 23:35 Run - General Split Summary === 1) 0.62m - 8:38(13:54/m) 120/161bpm [1668b/mi] 67cal 4.32/7.06mph 2) 0.51m - 14:57(29:33/m) 99/140bpm [2926b/mi] 71cal 2.03/6.32mph Add a comment 2.5mi, 22:15 Bike - General Split Summary === 1) 0.62m - 8:58(14:26/m) 118/149bpm [1704b/mi] 72cal 4.16/8.68mph 2) 0.62m - 9:12(14:48/m) 119/142bpm [1761b/mi] 70cal 4.05/10.65mph 3) 0.62m - 2:16(3:39/m) 71/83bpm [259b/mi] 4cal 16.45/28.14mph 4) 0.62m - 1:48(2:54/m) 72/83bpm [208b/mi] 2cal 20.74/26.49mph 5) 0.01m - 1(1:39/m) 62/62bpm [103b/mi] 36.26/24.78mph Add a comment
Wed 19th Jan Jan 19	Thu 20th Jan Jan 20	Fri 21st Jan Jan 21	Sat 22nd Jan Jan 22	Sun 23rd Jan Jan 23	Mon 24th Jan Jan 24	Tue 25th Jan Jan 25
6mi, 3:30:00 Run - General Split Summary === 1) 6m - 3:30:00(35:00/m) 1852cal 1.71/0mph Add a comment	1.7mi, 18:00 Run - General Split Summary === 1) 1.69m - 18:00(10:39/m) 185cal 5.63/0mph Add a comment 0.1mi, 45 Run - General Split Summary === 1) 0.13m - 45(5:51/m) 110/155bpm [644b/mi] 4cal 10.25/10.94mph Add a comment 0.1mi, 47 Run - General Split Summary === 1) 0.12m - 47(6:17/m) 123/140bpm [773b/mi] 6cal 9.55/10.42mph Add a comment 0.1mi, 45 Run - General Split Summary === 1) 0.13m - 45(6:00/m) 130/149bpm [781b/mi] 7cal 9.99/10.42mph Add a comment 0.1mi, 48 Run - General Split Summary === 1) 0.13m - 48(6:21/m) 129/141bpm [819b/mi] 7cal 9.45/10.16mph Add a comment 0.1mi, 48 Run - General Split Summary === 1) 0.13m - 48(6:20/m) 133/144bpm [841b/mi] 7cal 9.48/9.73mph Add a comment 0.1mi, 50 Run - General Split Summary === 1) 0.13m - 50(6:31/m) 124/141bpm [808b/mi] 7cal 9.21/10.42mph Add a comment 0.1mi, 48 Run - General Split Summary === 1) 0.13m - 48(6:13/m) 115/140bpm [715b/mi] 6cal 9.65/10.6mph Add a comment 0.1mi, 50 Run - General Split Summary === 1) 0.12m - 50(7:05/m) 120/140bpm [850b/mi] 6cal 8.46/9.58mph Add a comment	2.5mi, 1:20:00 Run - General Split Summary === 1) 2.5m - 1:20:00(32:00/m) 705cal 1.87/0mph Add a comment	5.5mi, 44:25 Run - General Split Summary === 1) 0.62m - 5:06(8:12/m) 129/159bpm [1058b/mi] 47cal 7.32/8.2mph 2) 0.62m - 5:23(8:40/m) 151/161bpm [1309b/mi] 63cal 6.92/7.66mph 3) 0.62m - 4:39(7:28/m) 151/162bpm [1128b/mi] 54cal 8.03/8.5mph 4) 0.62m - 5:10(8:19/m) 156/164bpm [1298b/mi] 62cal 7.21/8.43mph 5) 0.62m - 5:20(8:36/m) 157/167bpm [1349b/mi] 64cal 6.98/8.39mph 6) 0.62m - 4:41(7:32/m) 160/187bpm [1204b/mi] 56cal 7.97/8.72mph 7) 0.62m - 5:07(8:15/m) 160/176bpm [1319b/mi] 62cal 7.28/7.91mph 8) 0.62m - 5:14(8:26/m) 161/174bpm [1358b/mi] 63cal 7.12/8.29mph 9) 0.52m - 3:44(7:10/m) 162/168bpm [1162b/mi] 45cal 8.36/9.83mph Add a comment 1mi, 20:00 Run - General Split Summary === 1) 1m - 20:00(20:00/m) 176cal 3/0mph Add a comment 3.2mi, 35:37 Run - General Split Summary === 1) 0.62m - 5:54(9:29/m) 138/173bpm [1309b/mi] 62cal 6.33/6.62mph 2) 0.62m - 7:27(11:59/m) 156/170bpm [1870b/mi] 88cal 5.01/6.62mph 3) 0.62m - 7:02(11:19/m) 161/170bpm [1821b/mi] 87cal 5.3/6.45mph 4) 0.62m - 7:01(11:17/m) 126/160bpm [1422b/mi] 47cal 5.32/6.39mph 5) 0.62m - 7:22(11:52/m) 123/138bpm [1459b/mi] 43cal 5.06/6.62mph 6) 0.08m - 52(11:15/m) 128/134bpm [1440b/mi] 5cal 5.33/6.03mph Add a comment 0.4mi, 16:06 Run - General Split Summary === 1) 0.38m - 16:06(42:41/m) 98/146bpm [4183b/mi] 82cal 1.4/6.47mph Add a comment	5.5mi, 3:30:00 Run - General Split Summary === 1) 5.5m - 3:30:00(38:11/m) 1852cal 1.57/0mph Add a comment	1.9mi, 43:19 Run - General Split Summary === 1) 0.62m - 13:34(21:50/m) 79/104bpm [1724b/mi] 57cal 2.75/3.65mph 2) 0.62m - 15:05(24:16/m) 74/109bpm [1796b/mi] 38cal 2.47/3.61mph 3) 0.62m - 11:44(18:53/m) 74/120bpm [1397b/mi] 39cal 3.18/4.19mph 4) 0.07m - 2:57(41:37/m) 80/87bpm [3330b/mi] 11cal 1.44/3.88mph Add a comment	3.1mi, 21:52 Run - General Split Summary === 1) 0.62m - 4:23(7:03/m) 107/127bpm [755b/mi] 27cal 8.5/9.29mph 2) 0.62m - 4:26(7:08/m) 138/159bpm [984b/mi] 45cal 8.42/9.02mph 3) 0.62m - 4:25(7:06/m) 159/163bpm [1130b/mi] 54cal 8.44/8.77mph 4) 0.62m - 4:31(7:17/m) 161/164bpm [1172b/mi] 56cal 8.24/8.5mph 5) 0.62m - 4:06(6:41/m) 164/169bpm [1095b/mi] 52cal 8.99/12.4mph Add a comment 1.5mi, 27:32 Run - General Split Summary === 1) 0.62m - 8:03(12:58/m) 112/128bpm [1451b/mi] 55cal 4.63/7.91mph 2) 0.62m - 11:08(17:56/m) 98/122bpm [1757b/mi] 51cal 3.35/9.35mph 3) 0.26m - 8:20(32:29/m) 82/113bpm [2664b/mi] 25cal 1.85/9.35mph Add a comment 0.5mi, 15:50 Run - General Split Summary === 1) 0.48m - 15:50(32:59/m) 103/168bpm [3397b/mi] 82cal 1.82/4.53mph Add a comment 5.7mi, 21:08 Bike - General Split Summary === 1) 0.62m - 2:11(3:32/m) 66/81bpm [233b/mi] 3cal 17.01/29.35mph 2) 0.62m - 2:11(3:31/m) 56/59bpm [197b/mi] 2cal 17.1/32.94mph 3) 0.62m - 1:34(2:32/m) 56/58bpm [142b/mi] 2cal 23.72/34.35mph 4) 0.62m - 1:11(1:55/m) 53/58bpm [101b/mi] 1cal 31.38/38.7mph 5) 0.62m - 2:12(3:32/m) 54/59bpm [191b/mi] 2cal 16.98/30.89mph 6) 0.62m - 1:18(2:05/m) 56/58bpm [117b/mi] 1cal 28.77/32.04mph 7) 0.62m - 1:54(3:04/m) 57/60bpm [175b/mi] 2cal 19.59/27.11mph 8) 0.62m - 2:40(4:17/m) 62/76bpm [266b/mi] 3cal 13.98/32.37mph 9) 0.62m - 3:11(5:08/m) 59/68bpm [303b/mi] 5cal 11.69/30.51mph 10) 0.11m - 2:45(24:35/m) 65/85bpm [1598b/mi] 5cal 2.44/2.82mph Add a comment