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stretch 212
M55 Stirlingshire

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Races
81
Miles
1535
Miles
67
Miles
341
WAVA
53.09%
Mile
7:54
5k
27:17
10k
55:43
Half
2:30:49

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Recent Training
26th Sep	General	1.2mi	30:36
26th Sep	General	4.4mi	1:37:53
23rd Sep	parkrun	3.2mi	35:39
16th Sep	parkrun	3.2mi	36:42
12th Sep	General	3.7mi	1:27:36

12 Month Benchmarks	Run
Mile	9:58
5k	34:55
5mi	1:35:29
10k	2:06:34

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2016	2017	2020	2021	PB	WB
1mi	3			7:54 53.09	9:06 46.45							7:54 7:54/mi	53.09
2.5mi	1	22:29 49.77										22:29 9:00/mi	49.77
5km	49		27:17 51.89	28:05 50.81	30:21 47.38	29:14 49.58	30:36 47.74	34:24 43.15	34:45 43.07	36:03 42.56	34:35 44.73	27:17 8:47/mi	51.89
3.9mi	3		33:49 52.87	35:03 51.42		35:32 51.53						33:49 8:40/mi	52.87
7km	1						46:44 44.17					46:44 10:45/mi	44.17
5.5mi	2		55:56 45.39	51:09 50.03								51:09 9:18/mi	50.03
6mi	3				1:01:57 45.51	1:11:52 39.56	1:09:11 41.44					1:01:57 10:20/mi	45.51
10km	13	1:00:53 46.82	55:43 51.58			1:04:58 45.35	1:08:48 43.18	1:12:50 41.49			1:14:44 42.25	55:43 8:58/mi	51.58
13.1km	2					1:30:19 43.41						1:30:19 11:06/mi	43.41
13.1mi	1		2:30:49 41.63									2:30:49 11:31/mi	41.63

2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup SB	34:35	44.73	5km
21 Aug	Falkirk parkrun	35:13	43.93	5km
31 May	VIRTUAL 2021 Vitality London 10,000 SB	1:14:44	42.25	10km
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	36:03	42.56	5km
2018		Result	WAVA	Distance
29 Sep	The Doctor K Cup		0.00	5km
2017		Result	WAVA	Distance
2 Dec	Falkirk parkrun SB	34:45	43.07	5km
14 Jan	Falkirk parkrun	34:59	42.78	5km
2016		Result	WAVA	Distance
25 Sep	Strathcarron Hospice 10k SB	1:12:50	41.49	10km
10 Sep	Falkirk parkrun SB	34:24	43.15	5km
27 Aug	Falkirk parkrun	35:25	41.92	5km
13 Aug	Kirkcaldy parkrun	36:10	41.05	5km
19 Mar	Falkirk parkrun	35:00	42.41	5km
27 Feb	Falkirk parkrun	37:27	39.64	5km
9 Jan	Livingston parkrun	39:41	37.41	5km
2014		Result	WAVA	Distance
10 Aug	West Lothian Run 7K PB	46:44	44.17	7km
9 Aug	Strathclyde parkrun event # 218	31:00	47.13	5km
22 Jun	Bannockburn 700 10k	1:11:46	41.40	10km
31 May	Falkirk parkrun	31:16	46.72	5km
17 May	Falkirk parkrun	32:16	45.28	5km
3 May	Tollcross parkrun SB	30:36	47.74	5km
6 Apr	Grangemouth Round the Houses 10k SB	1:08:48	43.18	10km
5 Apr	Falkirk parkrun	34:14	42.67	5km
9 Mar	Gartmorn 6 SB	1:09:11	41.44	6mi
1 Mar	Falkirk parkrun	32:07	45.49	5km
18 Jan	Falkirk parkrun	33:19	43.85	5km
2013		Result	WAVA	Distance
6 Oct	Strathcarron Hospice 10k	1:05:25	45.04	10km
22 Sep	Bonnybridge 10K SB	1:04:58	45.35	10km
25 Aug	Melrose 13.1km Road Race PB	1:30:19	43.41	13.1km
10 Aug	Falkirk parkrun	29:17	49.49	5km
6 Aug	Graham Clark Memorial Race SB	35:32	51.53	3.9mi
3 Aug	Falkirk parkrun SB	29:14	49.58	5km
27 Jul	Glasgow parkrun	29:51	48.55	5km
20 Jul	Falkirk parkrun	30:34	47.42	5km
13 Jul	Falkirk parkrun	30:46	47.11	5km
29 Jun	Falkirk parkrun	31:18	46.31	5km
22 Jun	Strathclyde parkrun event # 165	31:39	45.79	5km
24 Mar	Grangemouth Round the Houses 10k	1:10:43	41.66	10km
10 Mar	Gartmorn 6 SB	1:11:52	39.56	6mi
12 Jan	Falkirk parkrun	32:29	44.62	5km
2012		Result	WAVA	Distance
26 Aug	Melrose 13.1km Road Race	1:37:23	40.02	8.16mi
16 Aug	Broadwood 5k	32:30	44.25	5km
14 Jul	Falkirk parkrun	31:10	46.14	5km
7 Jul	Falkirk parkrun	32:18	44.52	5km
1 Jul	Scottish Fetch Mile SB	9:06	46.45	1mi
26 May	Falkirk parkrun	31:57	45.01	5km
11 Mar	Gartmorn 6 PB	1:01:57	45.51	6mi
25 Feb	Falkirk parkrun SB	30:21	47.38	5km
18 Feb	Falkirk parkrun	31:08	46.19	5km
28 Jan	Falkirk parkrun	30:52	46.59	5km
14 Jan	Falkirk parkrun	30:48	46.69	5km
2011		Result	WAVA	Distance
22 Oct	Falkirk parkrun	28:05	50.81	5km
15 Oct	Falkirk parkrun	28:35	49.92	5km
10 Sep	Falkirk parkrun SB	28:05	50.81	5km
3 Sep	Falkirk parkrun	29:25	48.50	5km
30 Aug	Graham Clark Memorial Race SB	35:03	51.42	3.9mi
28 Aug	Fetch Melrose Hill Race	1:26:37	44.51	13.1km
18 Aug	Broadwood 5K (4.6k really!)	26:39	49.07	4.6km
14 Aug	Scottish Fetch Mile PB	7:54	53.09	1mi
13 Aug	Falkirk parkrun	28:49	49.51	5km
6 Aug	Falkirk parkrun	28:30	50.06	5km
30 Jul	Falkirk parkrun	28:16	50.48	5km
16 Jul	Falkirk parkrun	28:40	49.77	5km
23 Jun	Milnathort Dash PB	51:09	50.03	5.5mi
18 Jun	Strathclyde parkrun # 61	28:12	50.60	5km
24 Apr	Scottish Fetch Mile	8:12	51.15	1mi
8 Jan	Strathclyde parkrun	34:32	41.32	5km
2010		Result	WAVA	Distance
9 Oct	Edinburgh parkrun	27:25	51.64	5km
3 Oct	Strathcarron Hospice 10K	57:44	49.78	10km
19 Sep	City of Stirling 10k PB	55:43	51.58	10km
5 Sep	Great Scottish Run Half Marathon PB	2:30:49	41.63	13.1mi
31 Aug	Graham Clark Memorial Race PB	33:49	52.87	3.9mi
15 Aug	Fetch Melrose Hill Challenge	1:27:00	42.18	12.6km
12 Aug	Broadwood 5K	27:43	51.08	5km
7 Aug	Edinburgh Parkrun PB	27:17	51.89	5km
11 Jul	Crieff 10K	1:05:50	43.65	10km
10 Jul	Big Fun Run Stirling	28:56	48.93	5km
24 Jun	Milnathort Dash SB	55:56	45.39	5.5mi
29 May	Edinburgh parkrun	29:10	48.54	5km
28 Mar	Grangemouth Round the Houses 10K	1:04:11	44.78	10km
2009		Result	WAVA	Distance
20 Sep	City of Stirling 10K	1:06:00	43.19	10km
17 Jan	Jack Crawford Memorial 10K SB	1:00:53	46.82	10km
2 Jan	Lenzie Jog - 1 lap PB	22:29	49.77	2.5mi

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	19	24	18	21	26	14	11	29	16	0	0	0	178
2023	6	6	13	3	6	9	13	3	12	0	0	0	72
2022	5	11	0	6	4	7	0	10	17	16	20	15	111
2022	19	3	0	0	0	4	9	9	7	9	3	6	71
2021	0	2	1	12	4	0	4	0	0	0	9	4	36
2021	14	6	0	9	23	17	4	10	9	6	6	6	111
2021	0	0	0	0	0	0	0	10	0	0	0	0	10
2020	0	0	0	0	0	0	0	0	0	7	1	0	8
2020	0	6	0	12	0	0	0	0	20	21	14	6	80
2020	0	0	0	0	0	0	0	0	0	2	0	0	2
2019	3	3	6	0	0	9	3	3	3	0	0	6	37
2018	3	6	3	6	6	10	10	3	3	6	2	9	69
2017	7	3	8	12	0	3	6	3	6	9	6	3	67
2016	9	8	6	0	0	0	0	36	35	0	0	6	101
2015	6	0	5	15	18	11	0	0	3	6	0	0	63
2015	0	0	0	0	0	0	0	0	0	30	0	0	30
2014	43	76	45	9	35	0	0	8	0	13	0	0	230
2013	6	0	0	0	2	9	71	31	5	0	0	0	126
2012	0	0	0	9	0	0	10	8	0	0	0	0	27
2011	27	0	0	10	28	19	0	0	0	33	0	0	116
2010	0	0	0	0	0	0	7	0	0	0	0	0	7
2010	5	13	6	30	3	43	51	64	70	12	0	0	297
2010	0	0	0	0	0	12	13	0	0	0	0	0	25
2009	42	0	0	0	6	0	0	0	20	0	0	0	68

Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6
-	-	3.1mi, 36:07 Run - parkrun Auldcathie Parkrun Split Summary === 1) 1km - 6:35(6:35/km) 132/144bpm [869b/km] 78cal 2) 1km - 7:12(7:12/km) 146/150bpm [1051b/km] 87cal 3) 1km - 7:33(7:33/km) 153/156bpm [1156b/km] 89cal 4) 1km - 7:15(7:15/km) 158/164bpm [1145b/km] 88cal 5) 1km - 7:24(7:24/km) 165/172bpm [1222b/km] 91cal 6) 0.03km - 8(5:10/km) 174/176bpm [899b/km] 2cal A very warm run, hanging on at the end Add a comment	-	-	2.7mi, 51:45 Walk - General Split Summary === 1) 1km - 13:03(13:03/km) 91/104bpm [1187b/km] 81cal 47/55rpm 2) 1km - 11:25(11:25/km) 99/109bpm [1131b/km] 70cal 52/55rpm 3) 1km - 11:38(11:38/km) 99/108bpm [1151b/km] 68cal 51/55rpm 4) 1km - 11:37(11:37/km) 100/107bpm [1162b/km] 70cal 52/106rpm 5) 0.31km - 4:02(13:00/km) 99/110bpm [1288b/km] 22cal 50/54rpm Add a comment 3.6mi, 1:21:04 Walk - General Split Summary === 1) 1km - 14:56(14:56/km) 83/91bpm [1239b/km] 79cal 40/79rpm 2) 1km - 14:01(14:01/km) 88/101bpm [1233b/km] 76cal 38/74rpm 3) 1km - 14:26(14:26/km) 89/98bpm [1284b/km] 74cal 39/57rpm 4) 1km - 14:35(14:35/km) 88/99bpm [1283b/km] 76cal 41/57rpm 5) 1km - 12:29(12:29/km) 90/96bpm [1124b/km] 69cal 47/55rpm 6) 0.77km - 10:38(13:51/km) 87/94bpm [1205b/km] 55cal 42/73rpm Add a comment	-
Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13
-	-	2.9mi, 34:16 Run - parkrun Livingstone Parkrun Split Summary === 1) 1km - 6:57(6:57/km) 141/150bpm [980b/km] 79cal 2) 1km - 7:51(7:51/km) 148/153bpm [1161b/km] 92cal 3) 1km - 7:27(7:27/km) 154/160bpm [1147b/km] 89cal 4) 1km - 7:24(7:24/km) 157/164bpm [1162b/km] 84cal 5) 0.62km - 4:37(7:29/km) 163/168bpm [1221b/km] 56cal Wrong time, forgot to start my watch. A decent run, quite enjoyable. Add a comment	-	-	3.7mi, 1:27:36 Walk - General Split Summary === 1) 1km - 17:21(17:21/km) 84/105bpm [1458b/km] 94cal 31/80rpm 2) 1km - 12:57(12:57/km) 85/97bpm [1101b/km] 81cal 49/79rpm 3) 1km - 13:12(13:12/km) 91/102bpm [1202b/km] 81cal 46/59rpm 4) 1km - 14:55(14:55/km) 88/102bpm [1312b/km] 95cal 41/79rpm 5) 1km - 15:59(15:59/km) 85/97bpm [1358b/km] 71cal 37/58rpm 6) 0.94km - 13:12(13:58/km) 84/95bpm [1173b/km] 67cal 43/55rpm Add a comment	-
Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20
-	-	3.2mi, 36:42 Run - parkrun Palacerigg Parkrun Split Summary === 1) 1km - 6:46(6:46/km) 130/146bpm [879b/km] 70cal 2) 1km - 7:20(7:20/km) 148/154bpm [1085b/km] 89cal 3) 1km - 7:10(7:10/km) 151/154bpm [1083b/km] 84cal 4) 1km - 7:07(7:07/km) 155/162bpm [1104b/km] 87cal 5) 1km - 7:52(7:52/km) 161/167bpm [1267b/km] 94cal 6) 0.07km - 27(6:22/km) 167/169bpm [1064b/km] 6cal An okay run, quite enjoyable Add a comment	-	-	-	-
Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27
-	-	3.2mi, 35:39 Run - parkrun Falkirk Parkrun Split Summary === 1) 1km - 6:56(6:56/km) 143/154bpm [992b/km] 83cal 2) 1km - 7:10(7:10/km) 152/155bpm [1089b/km] 86cal 3) 1km - 6:23(6:23/km) 156/160bpm [996b/km] 84cal 4) 1km - 7:53(7:53/km) 155/162bpm [1223b/km] 92cal 5) 1km - 6:39(6:39/km) 161/170bpm [1070b/km] 85cal 6) 0.12km - 38(5:04/km) 171/174bpm [866b/km] 9cal A really good run, the best I've done in awhile. Add a comment	-	-	1.2mi, 30:36 Walk - General Split Summary === 1) 1km - 16:23(16:23/km) 91/119bpm [1491b/km] 84cal 39/79rpm 2) 1km - 14:12(14:17/km) 92/100bpm [1313b/km] 80cal 45/60rpm Add a comment 4.4mi, 1:37:53 Walk - General Split Summary === 1) 1km - 14:12(14:12/km) 82/92bpm [1164b/km] 75cal 42/56rpm 2) 1km - 13:09(13:09/km) 86/96bpm [1131b/km] 69cal 49/72rpm 3) 1km - 13:09(13:09/km) 95/116bpm [1249b/km] 85cal 46/56rpm 4) 1km - 15:34(15:34/km) 98/115bpm [1526b/km] 83cal 40/62rpm 5) 1km - 12:16(12:16/km) 97/105bpm [1190b/km] 72cal 50/56rpm 6) 1km - 12:17(12:17/km) 96/107bpm [1179b/km] 75cal 49/55rpm 7) 1km - 11:39(11:39/km) 96/104bpm [1118b/km] 77cal 51/55rpm 8) 0.13km - 5:37(43:25/km) 91/104bpm [3951b/km] 21cal 10/64rpm Add a comment	-

stretch 212 M55 Stirlingshire

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stretch 212
M55 Stirlingshire