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Carnegie Harriers

Races
677
Miles
22347
Miles
777
Miles
38303
Miles
29
WAVA
84.84%
Mile
4:33
5000m
18:11
5k
15:37
5M
25:55
10k
31:07
10M
53:55
Half
1:12:31
20M
2:06:33
Mara
2:50:30
3.8km
1:17:37

About Me
I took up running in 1988 after a friend persuaded me to run the Dunfermline Half Marathon. After enjoying my first race so much I started training regularly and became a keen runner. In 1991, a friend and I formed Carnegie Harriers running club in Dunfermline and the club is now one of the leading road running clubs in Scotland with over 150 members. I enjoyed my best spell of running in the mid 90's and although I still try to train hard I think the times recorded then will be hard for me to achieve again. I've made many good friends through the sport and hope to keep running for many years to come.Giving triathlon a go in 2011 with the aim of completing Ironman Wales in September. Show More...

About Me

I took up running in 1988 after a friend persuaded me to run the Dunfermline Half Marathon. After enjoying my first race so much I started training regularly and became a keen runner. In 1991, a friend and I formed Carnegie Harriers running club in Dunfermline and the club is now one of the leading road running clubs in Scotland with over 150 members. I enjoyed my best spell of running in the mid 90's and although I still try to train hard I think the times recorded then will be hard for me to achieve again. I've made many good friends through the sport and hope to keep running for many years to come.Giving triathlon a go in 2011 with the aim of completing Ironman Wales in September.

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Recent Blogs
Add a title here	Jul 2013

Recent Training
22nd Mar	General	0mi	45:07
22nd Mar	General	1.4mi	52:04
21st Mar	General	4mi	1:10:00
21st Mar	Yoga	0mi	1:01:33
21st Mar	General	23.1mi	59:03

12 Month Benchmarks	Run	Bike
Mile	6:42	1:45
5k	21:39	5:52
5mi	35:54	10:56
10k	45:28	13:43
10mi	1:19:52	23:08
Half	1:46:54	30:33
20mi	3:38:34	47:27
Mara	4:57:00	1:03:58

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Best Times
Best WAVA

Dist	Races	PB	WB	1988	1989	1990	1991	1992	1993	1994	1995	1996	1997	1998	1999	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015
1mi	34	4:33 4:33/mi	83.15			4:54 77.21	4:55 76.95	4:43 80.21		4:55 76.95	4:39 81.36	4:33 83.15	4:45 79.65	4:46 79.38		4:53 77.66	5:02 75.52	4:53 78.42	5:08 74.96	5:15 73.72	5:09 75.66				5:47 69.34			5:31 74.33	5:32 74.66	5:04 81.54	5:14 80.15
2.3km	3	11:33 8:16/mi	48.07																			11:33 47.50		13:21 41.69		11:45 48.07
3km	2	9:20 5:00/mi	75.57										9:20 75.57					10:03 71.03
2mi	37	9:40 4:50/mi	78.28			10:29 72.18	9:45 77.61	9:50 76.95	10:03 75.29	10:41 70.83	9:52 76.69	9:40 78.28	9:50 76.95	9:51 76.88	10:21 73.28	10:50 70.01	10:51 70.30	10:40 71.80		11:19 68.40					11:41 68.65	11:18 71.50				11:21 72.80
4km	17	12:13 4:55/mi	84.15				13:58 73.60	14:47 69.54	15:09 67.85	12:41 81.05	12:13 84.15	13:31 76.05	14:07 72.82		14:28 71.14	14:41 70.09			14:30 72.04			13:59 76.29
2.7mi	1	14:41 5:26/mi	77.28																14:41 77.28
4.8km	1	22:34 7:34/mi	58.43																							22:34 58.43
3mi	9	16:08 5:23/mi	79.81																		16:15 78.67	16:08 79.81	18:48 68.49		18:43 69.81
5km	101	15:37 5:02/mi	82.29									18:26 69.71	15:37 82.28	15:37 82.29	16:59 75.75	16:22 78.76	17:47 72.72	17:15 74.97	17:09 76.14	17:53 73.50	17:09 76.64	16:55 78.83	19:16 69.72	18:29 72.68	16:53 80.75	16:42 81.63	18:18 75.05	19:05 73.06	18:11 76.99	17:40 79.53	17:36 81.07
3.3mi	3	16:35 5:06/mi	81.06								16:35 81.06		17:03 78.84						18:11 75.12
3.3mi	1	19:21 5:52/mi	72.67																			19:21 72.67
3.7mi	1	21:04 5:45/mi	79.60																												21:04 79.60
3.7mi	1	20:33 5:36/mi	78.75																							20:33 78.75
3.9mi	7	21:09 5:25/mi	80.35																		21:15 78.60	21:09 79.54	24:33 69.04	23:59 71.21	23:34 73.01	21:54 79.17					22:26 80.35
4mi	10	21:13 5:18/mi	78.79					26:59 61.95						21:13 78.79						22:03 76.79		24:17 71.06	27:58 62.16	26:33 65.97		26:39 66.72
4.2mi	1	23:49 5:40/mi	76.07																			23:49 76.07
4.4mi	2	33:33 7:38/mi	58.30																							33:33 58.30
4.5mi	16	22:41 5:02/mi	83.61				25:38 73.99	22:41 83.61		24:16 78.15	23:28 80.82	24:47 76.52	24:25 77.67	23:47 79.74	26:32 71.51	25:17 75.05					24:44 78.29	25:45 75.68		27:56 70.27
4.8mi	2	24:01 5:00/mi	84.23								24:01 84.23		24:24 82.91
4.9mi	2	25:00 5:09/mi	81.76				25:00 81.76			26:25 77.38
5mi	79	25:55 5:11/mi	81.29	32:33 64.72	27:58 75.33	28:51 73.02	26:34 79.30	26:39 79.05	27:33 76.47	27:46 75.87	26:45 78.75	25:55 81.29	26:03 80.87	26:09 80.56	29:18 71.94	26:24 79.94	28:05 75.32	28:39 74.04	27:16 78.09	27:57 76.18		27:18 79.28	33:01 66.03	31:00 70.33	33:40 65.25	27:55 79.91			29:50 76.56	29:18 78.59
8.4km	1	29:41 5:41/mi	74.88																29:41 74.88
5.4mi	7	28:14 5:14/mi	80.59									28:26 80.02		28:14 80.59		29:48 76.49	31:05 73.49	31:58 71.67		34:26 67.10	31:36 73.51
5.5mi	5	30:55 5:37/mi	76.64																		30:55 76.52	31:04 76.64		33:33 72.02	36:28 66.78					35:04 72.23
5.8mi	2	34:03 5:52/mi	75.69																					38:16 66.35		34:03 75.69
5.9mi	6	30:47 5:16/mi	80.74							34:24 72.25			31:33 78.78	30:47 80.74		32:54 75.58					33:57 74.18
9.6km	1	37:25 6:16/mi	68.96																		37:25 68.96
6mi	25	32:04 5:21/mi	79.50			38:32 66.16	33:13 76.74	34:50 73.18	33:48 75.42		32:26 78.60	33:14 76.71	32:12 79.17	32:04 79.50	35:39 71.51	39:12 65.06			38:17 67.20		37:06 69.96					35:49 74.44
10km	107	31:07 5:00/mi	84.84		35:11 75.04	35:02 75.36	32:58 80.08	32:42 80.73	34:12 77.19	35:12 75.00	33:00 80.00	32:04 82.33	31:43 83.24	31:07 84.84	35:18 74.79	35:15 74.92	36:00 73.58	36:07 73.34	35:37 74.80	35:05 75.94	35:24 75.93	34:43 77.86	41:48 65.08	39:08 69.51	37:20 73.96	36:09 76.38			39:10 72.78	37:37 75.78	37:46 76.72
6.5mi	1	38:29 5:55/mi	75.65																							38:29 75.65
10.5km	1	46:53 7:11/mi	60.54																			46:53 60.54
6.8mi	1	43:00 6:19/mi	73.14																											43:00 73.14
7mi	31	36:27 5:12/mi	82.55				40:37 74.08	40:36 74.11		42:56 70.08		36:27 82.55	38:04 79.04	36:51 81.65	39:34 76.06	41:55 71.86		40:56 73.88	42:48 70.88	40:54 74.46	40:54 74.81	41:00 75.04			45:59 68.33		42:59 74.28		43:27 74.68	42:29 77.01
12km	3	42:37 5:43/mi	75.21									43:19 73.99	42:37 75.21			49:08 65.24
7.5mi	7	39:39 5:17/mi	81.30						45:04 71.53					39:39 81.30			46:16 69.75					55:37 58.94	47:57 69.17			43:19 77.72
8mi	13	43:04 5:23/mi	79.84	51:45 66.45	46:27 74.03			56:17 61.10	45:14 76.02		44:19 77.59	43:04 79.84	43:27 79.14	43:07 79.75	46:55 73.31			47:00 73.54				47:32 73.97				51:35 70.17	49:31 73.69
15km	3	57:48 6:12/mi	76.26																1:03:18 64.60										1:00:47 71.33		57:48 76.26
9.7mi	2	51:43 5:20/mi	82.06										51:43 82.06	52:51 80.30
10mi	21	53:55 5:24/mi	81.14		56:18 77.71	58:41 74.55		1:01:00 71.72				53:55 81.14	55:08 79.35	55:10 79.31	1:02:09 70.39	1:02:13 70.32			1:00:28 72.84	1:02:51 70.34	57:52 76.73	1:00:43 73.52			1:02:02 73.47					1:01:47 76.20
13.1mi	78	1:12:31 5:32/mi	79.95	1:23:27 69.47	1:19:04 73.32	1:18:39 73.71	1:13:08 79.27	1:15:57 76.33	1:14:02 78.31	1:17:16 75.03	1:12:31 79.95	1:13:24 78.99	1:12:53 79.55	1:12:44 79.71	1:15:14 77.06					1:20:12 72.94	1:18:29 74.84	1:19:20 74.42		1:28:53 67.27	1:22:08 73.35	1:17:17 77.96				1:22:09 75.79
15mi	2	1:39:21 6:37/mi	67.55		1:39:21 67.55	1:44:30 64.22
20mi	2	2:06:33 6:20/mi	74.45																							2:06:33 74.45
22mi	1	2:23:10 6:30/mi	69.66							2:23:10 69.66
26.2mi	11	2:50:30 6:30/mi	72.61								3:14:16 62.58	2:55:52 69.12		3:05:38 65.49		3:51:11 52.58			4:13:39 48.06	2:50:30 71.94	2:55:08 70.33					2:53:59 72.61
35mi	1	5:17:59 9:05/mi	53.44																	5:17:59 53.44

2015		Result	WAVA	Distance
14 Nov	Dunfermline parkrun	19:20	73.80	5km
24 Oct	Dunfermline parkrun	19:05	74.77	5km
17 Oct	Dunfermline parkrun	18:35	76.78	5km
10 Oct	Dunfermline parkrun	18:26	77.40	5km
3 Oct	Dunfermline parkrun	18:34	76.85	5km
27 Sep	Strathcarron Hospice 10k SB	37:46	76.72	10km
26 Sep	Dunfermline parkrun	18:12	78.40	5km
19 Sep	Dunfermline parkrun	18:17	78.04	5km
12 Sep	Kirkcaldy parkrun	18:11	78.47	5km
8 Sep	Stuart Duncan Memorial 5k SB	17:36	81.07	5km
5 Sep	Dunfermline parkrun	18:24	77.54	5km
22 Aug	Dunfermline parkrun	18:29	77.20	5km
4 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	22:26	80.35	3.9mi
1 Aug	Dunfermline parkrun	18:11	78.47	5km
25 Jul	Dunfermline parkrun	17:51	79.93	5km
18 Jul	Dunfermline parkrun	18:15	78.18	5km
14 Jul	Ravenscraig 1 mile race SB	5:14	80.15	1mi
4 Jul	Dunfermline Parkrun	18:21	77.76	5km
27 Jun	Kirkcaldy parkrun	18:00	79.27	5km
20 Jun	Kirkcaldy parkrun	18:07	78.76	5km
13 Jun	Edinburgh parkrun	18:07	78.76	5km
6 Jun	Kirkcaldy parkrun	18:08	78.69	5km
30 May	Kirkcaldy parkrun	18:35	76.19	5km
16 May	Kirkcaldy parkrun	18:40	75.85	5km
7 Mar	Kirkcaldy parkrun	17:46	79.69	5km
28 Feb	Kirkcaldy parkrun	17:39	80.22	5km
21 Feb	Kirkcaldy parkrun Event #2	17:51	79.32	5km
14 Feb	Kirkcaldy parkrun Event #1	17:53	79.17	5km
8 Feb	Devilla Forest 15k PB	57:48	76.26	15km
25 Jan	Scottish Veteran Harriers Club Road Relays PB	21:04	79.60	3.66mi
2014		Result	WAVA	Distance
20 Dec	Carnegie Harriers Festive Forest Race PB	43:00	73.14	6.8mi
12 Oct	Tufty Trail Race SB	35:04	72.23	5.5mi
3 Aug	Donkey Brae 7 Mile Race, Aberdour SB	42:29	77.01	7mi
2 Jul	Brig Bash 5 SB	29:18	78.59	5mi
19 Jun	Milnathort Dash	30:27	75.62	5mi
7 Jun	Falkirk parkrun	18:20	77.23	5km
31 May	Strathallan 5 Mile Road Race	29:50	76.56	5mi
27 May	Ravenscraig 1 mile race	5:16	78.44	1mi
24 May	Falkirk parkrun	18:02	77.91	5km
17 May	Perth parkrun SB	17:40	79.53	5km
10 May	Loch Leven Half Marathon SB	1:22:09	75.79	13.1mi
6 May	Markinch Mile SB	5:04	81.54	1mi
26 Apr	Edinburgh parkrun	17:53	78.56	5km
24 Apr	Kinross PTA 10k SB	37:37	75.78	10km
6 Apr	Tay Ten SB	1:01:47	76.20	10mi
1 Apr	Ravenscraig Park 2 mile road race SB	11:21	72.80	2mi
8 Mar	Edinburgh parkrun	17:44	79.23	5km
8 Feb	Perth parkrun	18:11	77.27	5km
25 Jan	Edinburgh parkrun	18:08	77.48	5km
11 Jan	Falkirk parkrun	18:51	74.54	5km
2013		Result	WAVA	Distance
19 Oct	Edinburgh parkrun	18:15	76.99	5km
12 Oct	Edinburgh parkrun	18:41	75.20	5km
7 Aug	Dundonald 10K Road Race SB	39:10	72.78	10km
28 Jul	Donkey Brae 7 Mile Race, Aberdour SB	43:27	74.68	7mi
19 Jul	Beveridge Park 5K Series	18:24	76.36	5km
16 Jul	Ravenscraig 1 mile race SB	5:32	74.66	1mi
3 Jul	Brig Bash 5 SB	29:50	76.56	5mi
24 Feb	Devilla Forest 15k SB	1:00:47	71.33	15km
13 Feb	Tri-Trail... Edinburgh Trail Running Series - Night Stage	44:26	63.64	10km
9 Feb	Edinburgh parkrun SB	18:11	76.68	5km
19 Jan	Edinburgh parkrun	18:53	73.84	5km
2012		Result	WAVA	Distance
22 Dec	Edinburgh parkrun SB	19:05	73.06	5km
26 Jun	Ravenscraig 1 mile race SB	5:31	74.33	1mi
6 May	Midlothian Sprint Triathlon	13:53 / 32:49 / 19:22	0.00	750metres/20km/5km
8 Apr	East Fife Sprint Triathlon	/ /	0.00	750metres/20km/5km
2011		Result	WAVA	Distance
11 Sep	Ironman Wales	/ /	0.00	2.4miles/112miles/26.2miles
16 Aug	Ceres 8 Mile Road Race SB	49:31	73.69	8mi
31 Jul	Donkey Brae 7 Mile Race, Aberdour SB	42:59	74.28	7mi
24 Jul	Couple Challenge Half Iron Triathlon	28:27 / 2:30:00 / 1:17:30	0.00	1.9km/86km/21km
10 Jul	Ullswater 3.8km Open Water Swim	1:17:37	0.00	3.8km
26 Jun	Glenrothes Biathlon	14:13 / 37:36	0.00	0.8km/10km
12 Jun	Ayr Open Water Sprint Triathlon	14:57 / 39:49 / 18:35	0.00	0.75km/20km/5km
29 May	Aberfeldy Sprint Triathlon	14:19 / 44:14 / 17:33	0.00	750metres/20km/5km
23 Apr	Kinross Sportive - black route	5:07:31	0.00	87mi
26 Mar	Edinburgh University Sprint Triathlon, Tranent	13:57 / 34:56 / 18:00	0.00	750metres/20km/5km
19 Feb	Edinburgh parkrun SB	18:18	75.05	5km
16 Jan	ERC Winter Duathlon, Kirkliston	/ 23:52 /28:35	0.00	0km/8miles/5miles
2010		Result	WAVA	Distance
19 Sep	City of Stirling 10k	36:46	75.69	10km
31 Aug	Graham Clark Memorial Race SB	21:54	79.17	3.9mi
28 Aug	Cloybank 6K Trail Race, Banknock	21:31	76.98	6km
24 Aug	Ravenscraig Park 2 Mile Road Race SB	11:18	71.50	2mi
21 Aug	Edinburgh parkrun	17:47	77.23	5km
17 Aug	Ceres 8 Mile Road Race SB	51:35	70.17	8mi
14 Aug	Club La Santa 10K Road Race, Lanzarote	40:53	68.07	10km
10 Aug	Club La Santa Half Marathon, Lanzarote	1:28:35	68.57	13.1mi
8 Aug	Forth Road Bridge 10K	37:15	74.71	10km
4 Aug	North Berwick Law PB	22:34	58.43	4.8km
31 Jul	Tour of Fife - The Chicken Run, Strathmiglo 5.5 Miles	36:03	61.88	5mi
30 Jul	Tour of Fife - Up Hell Time Trial, Glenrothes SB	11:45	48.07	2.25km
29 Jul	Tour of Fife - Chariots of Fire Beach Race, St Andrews SB	26:39	66.72	4mi
27 Jul	Tour of Fife - Lomonds Lungbuster Hill Race PB	33:33	58.30	4.4mi
26 Jul	Tour of Fife - Loopy Loch 6.3 Mile Trail Race, Lochore Meadows PB	38:29	75.65	6.5mi
25 Jul	Tour of Fife - Teddy Bear Race, Giffordtown	28:56	77.11	5mi
17 Jul	Strathclyde parkrun 5k	17:35	78.11	5km
16 Jul	Beveridge Park 5k Series	17:39	77.82	5km
14 Jul	PSUK Track & Field Championships, 5000m, Grangemouth	17:13	79.77	5km
11 Jul	Scottish Masters Championships - 5000m PB	18:11	75.53	5000m
7 Jul	Brig Bash 5	28:45	77.60	5mi
3 Jul	Edinburgh parkrun	17:21	79.16	5km
2 Jul	Friday Evening Race Series - Two Miles	11:27	70.57	2mi
26 Jun	Edinburgh Parkrun	17:00	80.79	5km
20 Jun	Orchill Road Race	58:40	82.72	17km
19 Jun	Edinburgh parkrun	19:51	69.19	5km
13 Jun	Dunfermline Half Marathon	1:18:30	77.37	13.1mi
9 Jun	CAAC 5 & Fun Run SB	27:55	79.91	5mi
5 Jun	Strathallan 5 Mile Road Race	29:19	75.51	5mi
2 Jun	Auld Toun 10K Road Race, Dunfermline SB	36:09	76.38	10km
30 May	Dunblane Hydro 7.5 Mile Road Race SB	43:19	77.72	7.5mi
23 May	Edinburgh Marathon SB	2:53:59	72.61	26.2mi
16 May	Sky Class 5k Road Race, Portobello	17:10	79.41	5km
13 May	Carnegie 3 Mile Time Trial, Dunfermline	16:26	80.10	3mi
1 May	Edinburgh to North Berwick 20m Road Race PB	2:06:33	74.45	20mi
18 Apr	Chris Hoy Edinburgh Half Marathon	1:17:54	77.34	13.1mi
10 Apr	Edinburgh parkrun SB	16:42	81.63	5km
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	34:03	75.69	5.8mi
27 Mar	Edinburgh Parkrun	17:27	78.12	5km
3 Mar	PSUK Scottish Cross Country Championships SB	35:49	74.44	6mi
21 Feb	Great North West Half Marathon SB	1:17:17	77.96	13.1mi
6 Feb	Edinburgh parkrun	16:59	80.27	5km
30 Jan	Loch Fitty Cross Country Race	29:53	74.08	5mi
30 Jan	Edinburgh parkrun	17:14	79.11	5km
24 Jan	Scottish Veteran Harriers Road Relay, Strathclyde Park PB	20:33	78.75	3.67mi
16 Jan	Edinburgh parkrun	17:07	79.64	5km
2 Jan	Edinburgh Parkrun	18:45	72.71	5km
2009		Result	WAVA	Distance
26 Dec	Edinburgh parkrun	18:33	73.49	5km
19 Dec	Festive Forest Run	45:22	69.26	7mi
12 Dec	Edinburgh parkrun SB	16:53	80.75	5km
5 Dec	Scottish East District XC Championships (Men)	37:57	70.26	6mi
28 Nov	Edinburgh parkrun	17:14	79.11	5km
21 Nov	Edinburgh parkrun	17:09	79.49	5km
14 Nov	Edinburgh parkrun	17:13	79.18	5km
7 Nov	Tinto Hill Race	40:29	47.95	4.4mi
7 Nov	Edinburgh parkrun	17:13	79.18	5km
31 Oct	Edinburgh parkrun	17:24	78.35	5km
24 Oct	Edinburgh parkrun	17:28	78.05	5km
17 Oct	Edinburgh parkrun	17:23	78.42	5km
11 Oct	Blackpool to Fleetwood (Pier to Pier) SB	1:02:02	73.47	10mi
27 Sep	East Neuk 10K SB	37:20	73.96	10km
20 Sep	Kilmacolm Half-Marathon SB	1:22:08	73.35	13.1mi
16 Sep	PSUK 10 Mile Road Race Llandudno	1:03:46	71.47	10mi
13 Sep	Around Cumbrae 10 Mile Road Race	1:03:40	71.58	10mi
25 Aug	Ravenscraig Park 2 Mile Road Race, Kirkcaldy SB	11:41	68.65	2mi
20 Aug	Graham Clark Memorial Race SB	23:34	73.01	3.9mi
15 Aug	Nairn Half Marathon	1:31:36	65.77	13.1mi
9 Aug	Forth Road Bridge 10K	39:07	70.59	10km
2 Aug	Donkey Brae 7 Mile Race, Aberdour SB	45:59	68.33	7mi
28 Jul	Ravenscraig Park One Mile Race, Kirkcaldy SB	5:47	69.34	1mi
17 Jul	Beveridge Park 5k	20:33	66.34	5km
25 Jun	Milnathort Dash SB	36:28	66.78	5.5mi
17 May	Strathallan 5 Mile Road Race SB	33:40	65.25	5mi
13 May	Self-Transcendence 2 Mile Race Edinburgh Meadows	12:34	63.36	2mi
31 Jan	Loch Fitty Cross Country Race, Kingseat	36:10	60.74	5mi
22 Jan	Carnegie Harriers 3 Mile Time Trial SB	18:43	69.81	3mi
2008		Result	WAVA	Distance
21 Aug	Graham Clark Memorial Race SB	23:59	71.21	3.9mi
17 Aug	Lake Joondalup 10K Road Race, Wanneroo, Australia	39:53	68.69	10km
3 Aug	Tour of Fife - 'Forest Frenzy' Multi-Terrain Race	33:26	65.70	5mi
2 Aug	Tour of Fife - 'Up Hell' Time Trial SB	13:21	41.69	2.25km
1 Aug	Tour of Fife - 'Chariots of Fire' Beach Race SB	26:33	65.97	4mi
31 Jul	Tour of Fife - 'Arso Vertitus' Trail Race	30:58	56.56	4mi
30 Jul	Tour of Fife - 'Lumpy 5K' Road Race	18:55	71.53	5km
18 Jul	Beveridge Park 5K Series	19:26	69.63	5km
19 Jun	Milnathort Dash SB	33:33	72.02	5.5mi
14 Jun	Club La Santa 5K Road Race, Lanzarote	19:07	70.79	5km
10 Jun	Club La Santa Half Marathon, Lanzarote SB	1:28:53	67.27	13.1mi
31 May	Strathallan 5 Mile Road Race SB	31:00	70.33	5mi
16 May	Beveridge Park 5k SB	18:29	72.68	5km
7 May	Auld Toun 10K Road Race, Dunfermline	41:20	65.81	10km
2 May	Black Rock '5' Race SB	27:56	70.27	4.5mi
24 Apr	Kinross PTA 10K SB	39:08	69.51	10km
5 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	38:16	66.35	5.8mi
2007		Result	WAVA	Distance
15 Dec	Carnegie Harriers Festive Forest Run SB	47:57	69.17	7.5mi
14 Oct	Giffordtown 5k Road Race SB	19:16	69.72	5km
22 Aug	Graham Clark Memorial Race SB	24:33	69.04	3.9mi
12 Aug	Forth Road Bridge 10K SB	41:48	65.08	10km
4 Aug	Tour of Fife - Luthrie Road Race	19:59	67.22	5km
2 Aug	Tour of Fife - East Lomond Hill Race	36:31	47.61	4mi
1 Aug	Tour of Fife - 'Chariots of Fire' Beach Race SB	27:58	62.16	4mi
20 Jul	Beveridge Park 5k	21:15	63.21	5km
6 Jun	Corstorphine AAC 5 Mile Road Race, Edinburgh SB	33:01	66.03	5mi
2 Jun	Strathallan 5 Mile Road Race	35:01	61.81	5mi
25 Feb	Loch Fitty XC Race	38:28	56.27	5mi
11 Jan	Carnegie Harriers 3 Mile Time Trial SB	18:48	68.49	3mi
2006		Result	WAVA	Distance
16 Dec	Carnegie Harriers Festive Forest Run	50:25	61.02	7mi
26 Nov	Bangkok Quarter Marathon, Thailand PB	46:53	60.54	10.5km
18 Nov	Gauldry Gallop XC Race	29:53	72.04	8km
5 Nov	Lasswade Open Cross Country Mens Race, Gorebridge	38:49	67.24	6mi
29 Oct	Jedburgh Half Marathon SB	1:19:20	74.42	13.1mi
28 Oct	National XC Relays, Cumbernauld	15:39	68.17	4km
21 Oct	East District Cross Country League	29:33	73.25	5mi
14 Oct	East District Cross Country Relays SB	13:59	76.29	4km
1 Oct	Great North Run	1:21:27	72.48	13.1mi
24 Sep	East Neuk 10k	36:34	73.92	10km
14 Sep	PSUK 10 mile road race SB	1:00:43	73.52	10mi
7 Sep	Carnegie Harriers 3 Mile Time Trial PB	16:08	79.81	3mi
23 Aug	Graham Clark Memorial Race PB	21:09	79.54	3.9mi
15 Aug	Ceres 8 Mile Road Race SB	47:32	73.97	8mi
13 Aug	Forth Road Bridge 10K	34:57	77.34	10km
6 Aug	Tour of Fife 4.2 Mile Road Race, Falkland PB	23:49	76.07	4.2mi
5 Aug	Tour of Fife - Trail Race SB	27:18	79.28	5mi
4 Aug	Tour of Fife - Uphill Time Trial PB	11:33	47.50	2.25km
3 Aug	Tour of Fife - Hill Race	26:07	66.07	4mi
2 Aug	Tour of Fife - Beach Race SB	24:17	71.06	4mi
30 Jul	Donkey Brae 7 Mile Race, Aberdour SB	41:00	75.04	7mi
26 Jul	Loch Fitty Trail Race, Dunfermline SB	34:43	77.86	10km
14 Jul	Beveridge Park 5K - Kirkcaldy	16:58	78.60	5km
5 Jul	Brig Bash 5	28:08	76.94	5mi
29 Jun	Fife AC 5000m Track race, St Andrews SB	16:55	78.83	5km
25 Jun	Scottish Men's League, 5K, Pitreavie Stadium	17:09	77.76	5km
23 Jun	Black Rock '5' Race SB	25:45	75.68	4.5mi
22 Jun	Milnathort Dash SB	31:04	76.64	5.5mi
16 Jun	Beveridge Park 5K Road Race, Kirkcaldy	17:06	77.98	5km
10 Jun	Bearsden & Milngavie Highland Games 10K	37:53	71.35	10km
3 Jun	Strathallan 5 Mile Road Race	28:50	74.59	5mi
20 May	Pittencrieff Park 5K Road Race	18:25	71.89	5km
13 May	Cateran Trail Relay Race SB	55:37	58.94	7.5mi
7 May	Great Edinburgh Run 10K	37:16	72.12	10km
4 May	Carnegie Harriers 3 Mile Time Trial	17:01	75.13	3mi
30 Apr	Scottish Men's League, 5K, Wishaw	17:20	76.38	5km
19 Apr	St Andrews 5K Cross Country Race PB	19:21	72.67	3.3mi
1 Apr	Scottish National Six Stage Road Relay, Livingston	35:41	70.92	5.85mi
22 Mar	PSUK Cross Country Championships	57:00	57.51	7.5mi
15 Mar	Scottish PSUK Cross Country Championships	40:11	64.59	6mi
11 Mar	Cupar 5 Mile Road Race	38:26	55.96	5mi
9 Mar	Carnegie Harriers 3 Mile Time Trial, Dunfermline	17:28	73.19	3mi
12 Jan	Carnegie Harriers 3 Mile Time Trial	16:38	76.86	3mi
2005		Result	WAVA	Distance
10 Dec	East District x-country Champs - Aberdeen PB	37:25	68.96	9.6km
27 Nov	East District Cross Country League - Kirkcaldy SB	37:06	69.96	6mi
6 Nov	New York Marathon	3:10:32	64.64	26.2mi
15 Oct	East District Cross Country League, Stirling PB	30:55	76.52	5.5mi
25 Sep	East Neuk 10K SB	35:24	75.93	10km
17 Sep	PSUK 10 Mile Road Race, Bangor, Northern Ireland SB	57:52	76.73	10mi
8 Sep	Carnegie 3 Mile Time Trial SB	16:15	78.67	3mi
31 Aug	Graham Clark Memorial Race SB	21:15	78.60	3.9mi
14 Aug	Isle of Mull Half Marathon SB	1:18:29	74.84	13.1mi
5 Aug	Friday Evening Race Series 1 Miler SB	5:09	75.66	1mi
31 Jul	Donkey Brae 7 Mile Race, Aberdour SB	40:54	74.81	7mi
21 Jul	Carnegie Harriers 3 Mile Time Trial	16:24	77.95	3mi
15 Jul	Beveridge Park 5K	17:25	76.01	5km
13 Jul	Newburgh 5 SB	24:44	78.29	4.5mi
26 Jun	Gala Harriers 10K	35:48	75.08	10km
23 Jun	Milnathort Dash 5.4 Mile Road Race SB	31:36	73.51	5.4mi
12 Jun	Edinburgh Marathon SB	2:55:08	70.33	26.2mi
29 May	Dunfermline Half Marathon	1:21:15	71.99	13.1mi
22 May	Great Angus Run	1:31:50	0.00	0mi
20 May	Beveridge Park 5K, Kirkcaldy	17:33	74.90	5km
10 Apr	Rotterdam Marathon	2:56:19	69.56	26.2mi
2 Apr	Dunbar 10K	35:39	75.04	10km
26 Mar	SAL Road Relays, Livingston SB	33:57	74.18	5.85mi
23 Mar	PAA XC Championships, Newcastle	48:12	63.18	7mi
20 Mar	Alloa Half Marathon	1:20:07	73.01	13.1mi
13 Mar	Grangemouth Round the Houses 5K Road Race SB	17:09	76.64	5km
6 Mar	Lasswade 10 Mile Road Race	1:01:32	71.85	10mi
30 Jan	Las Vegas Marathon	3:33:17	57.51	26.2mi
2004		Result	WAVA	Distance
16 Dec	Festive Forest Run	43:36	69.85	7mi
17 Oct	Amsterdam Marathon PB	2:50:30	71.94	26.2mi
17 Oct	Amsterdam Marathon 20 mile split	2:09:30	70.64	20mi
26 Sep	Great North Run SB	1:20:12	72.94	13.1mi
15 Sep	PAA 10 Mile Road race, Lancaster SB	1:02:51	70.34	10mi
3 Sep	Friday Evening race Series - 2 miles SB	11:19	68.40	2mi
28 Aug	Two Bridges Challenge PB	5:17:59	53.44	35mi
20 Aug	Beveridge Park 5K, Kirkcaldy	19:17	68.16	5km
8 Aug	Isle of Mull Half Marathon	1:21:44	71.57	13.1mi
6 Aug	Friday Evening Race Series - One Mile SB	5:15	73.72	1mi
31 Jul	Donkey Brae 7 Mile Race, Aberdour SB	40:54	74.46	7mi
16 Jul	Beveridge Park 5K SB	17:53	73.50	5km
7 Jul	Brig Bash 5	29:32	72.43	5mi
2 Jul	Friday Evening race Series - 2 miles	11:57	64.78	2mi
25 Jun	Milnathort Dash 5.4 Mile Road Race SB	34:26	67.10	5.4mi
5 Jun	KFI Blairadam Forest 10K Trail Race	42:44	62.35	10km
4 Jun	Friday Evening Race Series - One Mile	5:38	68.31	1mi
11 Apr	Galashiels 10K Road Race	35:11	75.72	10km
7 Apr	PAA XC Championships, Birmingham	47:39	63.67	7mi
2 Apr	Friday Evening Race Series - One Mile	5:17	72.83	1mi
28 Mar	European Police XC Championships, Warsaw, Poland	38:15	69.65	10km
14 Mar	Grangemouth Round the Houses 10K SB	35:05	75.94	10km
28 Feb	Cupar 5 Mile Road Race SB	27:57	76.18	5mi
10 Jan	East District XC Champs, Falkirk	37:53	70.33	10km
1 Jan	Portobello 4 Mile Road Race SB	22:03	76.79	4mi
2003		Result	WAVA	Distance
18 Dec	Festive Forest Run SB	42:48	70.88	7mi
6 Dec	National XC Relays, Cumbernauld	15:01	69.56	4km
3 Dec	Inter Services XC League, Glasgow SB	38:17	67.20	6mi
30 Nov	East District Cross Country League, Kirkcaldy	36:46	72.46	10km
22 Nov	Gauldry Gallup XC Race	33:35	63.40	5mi
9 Nov	Scottish 8 Stage Invitational Road Relay SB	27:16	78.09	5mi
8 Nov	Glasgow University 5 Mile Road Race	28:54	73.68	5mi
5 Nov	Inter Services XC League, Peterhead	38:20	67.11	6mi
27 Oct	George Cummings Road Relays, Houston PB	14:41	77.28	2.7mi
25 Oct	East District XC League, Livingston PB	29:41	74.88	8.4km
15 Oct	Inter Services XC League, Dalkeith	31:02	68.61	5mi
11 Oct	East District XC Relays SB	14:30	72.04	4km
4 Oct	McAndrew Road Relays SB	18:11	75.12	3.25mi
28 Sep	Linlithgow 10K SB	35:37	74.80	10km
21 Sep	Edinburgh 10K Road Race	36:33	72.89	10km
14 Sep	City of Stirling 10K	36:03	73.90	10km
3 Sep	PAA 10 Mile Road Race, Exeter SB	1:00:28	72.84	10mi
1 Aug	Friday Evening Race Series - One Mile	5:10	74.48	1mi
27 Jul	Donkey Brae 7 Mile Race, Aberdour	43:08	70.33	7mi
20 Jul	Pattaya Quarter Marathon, Thailand	41:47	63.76	10km
15 Jul	Moffat Gala Running Festival 15K SB	1:03:18	64.60	15km
2 Jul	PAA 5K, Meadowbank SB	17:09	76.14	5km
27 Jun	Pitreavie Time Trial SB	5:08	74.96	1mi
22 Jun	SAL League, 5K, Wishaw	17:36	74.19	5km
8 Jun	SAL League, 5K, Grangemouth	17:41	73.84	5km
16 May	Beveridge Park 5K	18:08	71.62	5km
10 May	Strathallan 5 Mile Road race	30:29	69.59	5mi
23 Apr	St Andrews 5K	19:51	65.43	5km
13 Apr	London Marathon SB	4:13:39	48.06	26.2mi
16 Feb	Grangemouth Round the Houses 10K	36:49	72.12	10km
2002		Result	WAVA	Distance
6 Sep	Friday Evening race Series - 2 miles SB	10:40	71.80	2mi
27 Aug	Ceres 8 Mile Road Race SB	47:00	73.54	8mi
17 Aug	Ptreavie One Mile Time Trial SB	4:53	78.42	1mi
2 Aug	Friday Evening Race Series - One Mile	5:07	74.84	1mi
30 Jul	Donkey Brae 7 Mile Race, Aberdour SB	40:56	73.88	7mi
17 Jul	Sri Chinmoy 2 Mile Race, Edinburgh	10:48	70.91	2mi
9 Jul	Brig bash 5 SB	28:39	74.04	5mi
5 Jul	Friday Evening race Series - 2 miles	11:06	69.00	2mi
29 Jun	Pitreavie 5K Time Trial	18:16	71.10	5km
20 Jun	Milnathort Dash 5.4 Mile Road Race SB	31:58	71.67	5.4mi
15 Jun	Pitreavie 3K Time Trial SB	10:03	71.03	3km
7 Jun	Friday Evening race Series - One Mile	5:13	73.40	1mi
2 Jun	Scottish Athletics League, 5K, Grangemouth SB	17:15	74.97	5km
22 May	Auld Toun 10K Road Race, Dunfermline	38:54	68.09	10km
19 May	Pitreavie Track One Mile Time Trial	5:06	74.78	1mi
9 May	Strathallan 5 Mile Road Race	31:33	67.04	5mi
6 Apr	Dunbar 10K SB	36:07	73.34	10km
7 Mar	PAA XC Championships, Southport	41:22	64.03	10km
2 Mar	Cupar 5 Mile Road Race	29:07	72.64	5mi
10 Feb	Round the Houses 10K Road Race, Grangemouth	37:21	70.92	10km
2001		Result	WAVA	Distance
10 Jul	Brig Bash 5 SB	28:05	75.32	5mi
6 Jul	Friday Evening race Series - 2 miles SB	10:51	70.30	2mi
28 Jun	PAA Solihull 5K Track race SB	17:47	72.72	5km
21 Jun	Milnathort Dash 5.4 Mile Road Race SB	31:05	73.49	5.4mi
17 Jun	Glenrothes 10K SB	36:00	73.58	10km
1 Jun	Friday Evening race Series - One Mile SB	5:02	75.52	1mi
27 May	Dunblane Hydro 7.5 Mile Road Race SB	46:16	69.75	7.5mi
12 May	Penicuik 10K	37:49	69.92	10km
4 May	Friday Evening race Series - 2 miles	11:07	68.39	2mi
2 May	Sri Chinmoy 5 Mile Road race, Silverknowes	29:03	72.65	5mi
2000		Result	WAVA	Distance
4 Aug	Friday Evening race Series - One Mile	5:08	74.05	1mi
17 Jul	Glenturret 7 Mile Race, Crieff SB	41:55	71.86	7mi
12 Jul	Brig Bash 5 SB	26:24	79.94	5mi
28 Jun	PAA Stretford 5K Track race SB	16:22	78.76	5km
22 Jun	Milnathort Dash 5.4 Mile Road Race SB	29:48	76.49	5.4mi
17 Jun	Alyth 10K Road Race	35:35	74.30	10km
5 Jun	Knock Hill Race, Crieff	25:52	73.36	4.5mi
2 Jun	Black Rock '5' Race SB	25:17	75.05	4.5mi
31 May	Sri Chinmoy 1 Mile Race, Edinburgh SB	4:53	77.66	1mi
24 May	Auld Toun 10K Road Race, Dunfermline	35:26	74.54	10km
13 May	Penicuil 10K Road Race	36:04	73.23	10km
5 May	Friday Evening race Series - 2 miles SB	10:50	70.01	2mi
27 Apr	Kinross House 10K Road Race SB	35:15	74.92	10km
16 Apr	London Marathon SB	3:51:11	52.58	26.2mi
1 Apr	SAL National 6 Stage Road Relay, Livingston SB	32:54	75.58	5.85mi
28 Mar	Scottish PAA XC Championships, Kincardine	38:26	68.72	10km
26 Feb	Scottish XC Championships, Irvine SB	49:08	65.24	12km
20 Feb	Kings Buildings 5 Mile Road Race, Edinburgh	27:52	75.64	5mi
11 Feb	PAA 10 Mile Road race, Newcastle SB	1:02:13	70.32	10mi
8 Feb	Carnegie 4K Time Trial SB	14:41	70.09	4km
5 Feb	PAA XC Championships, Bristol	50:29	59.61	7mi
22 Jan	East District XC Championships, Alloa	37:57	69.59	10km
15 Jan	East District XC League, Gorebridge	41:12	64.10	10km
9 Jan	Dunfermline and West Fife XC Races, Lochore Meadows SB	39:12	65.06	6mi
8 Jan	Nigel Barge Memorial 5 Mile Road Race	28:24	74.22	5mi
1999		Result	WAVA	Distance
5 Dec	Lita Allan XC Race, Kirkcaldy	43:56	60.12	10km
21 Nov	East Lothian XC Race, Prestonpans SB	29:18	71.94	5mi
14 Nov	Edinburgh to Glasgow 8 Stage Road Relay, Stage 6	39:45	75.71	7mi
3 Nov	PAA 10 Mile Road Race, Isle of Wight SB	1:02:09	70.39	10mi
24 Oct	Nationa XC Relays, Galashiels	16:20	63.01	4km
16 Oct	East District XC League, Livingston	32:22	65.12	5mi
9 Oct	East District XC Relays, Corstorphine SB	14:28	71.14	4km
29 Aug	Ceres 8 Mile Road Race SB	46:55	73.31	8mi
13 Aug	Mill Lumm 6 Mile Trail Race, Kinghorn	38:08	66.88	6mi
29 Jul	Donkey Brae 7 Mile Race, Aberdour SB	39:34	76.06	7mi
21 Jul	Sri Chinmoy 2 Mile Race, Edinburgh	10:22	73.17	2mi
14 Jul	Sri Chinmoy 2 Mile race, Meadows SB	10:21	73.28	2mi
7 Jul	PAA Cardiff 5K Track race SB	16:59	75.75	5km
12 Jun	Black Rock '5' Race SB	26:32	71.51	4.5mi
28 Mar	Alloa Half Marathon SB	1:15:14	77.06	13.1mi
24 Mar	PAA XC Championships, Basildon	53:14	56.52	7mi
14 Mar	Gartmorn 6 Trail Race, Sauchie SB	35:39	71.51	6mi
6 Mar	Scottish 10K Championships, Strathclyde Park SB	35:18	74.79	10km
1998		Result	WAVA	Distance
6 Dec	Lita Allan XC race, Kirkcaldy	44:10	68.12	7mi
22 Nov	East Lothian XC Race, Prestonpans	29:08	72.31	5mi
4 Oct	Great North Run	1:13:24	78.99	13.1mi
9 Sep	PAA 10 Mile Road Race, Southport SB	55:10	79.30	10mi
4 Sep	Friday Evening race Series - 2 miles	10:06	74.98	2mi
2 Sep	Altrincham 5 Mile Road Race	26:16	80.20	5mi
30 Aug	Pattiesmuir Six PB	32:04	79.50	6mi
27 Aug	Ceres 8 Mile Road Race SB	43:07	79.75	8mi
18 Aug	Southport 5K Road Race	15:40	82.03	5km
9 Aug	Scottish Athletics League, 5K, Grangemouth SB	15:37	82.29	5km
7 Aug	Friday Evening Race Series - One Mile	4:51	78.07	1mi
30 Jul	Donkey Brae 7 Mile Race, Aberdour SB	36:51	81.65	7mi
22 Jul	Tromie Bridge 5 Mile Road Race SB	26:09	80.56	5mi
15 Jul	Sri Chinmoy 2 Mile race, Edinburgh SB	9:51	76.88	2mi
3 Jul	Friday Evening race Series - 2 miles	9:59	75.85	2mi
21 Jun	Whitburn 5 Mile Road Race	26:14	80.30	5mi
17 Jun	Stoneyburn 10K Road Race	33:33	78.69	10km
10 Jun	Welsh Castles Relay Stage 5 - Harlech to Barmouth SB	52:51	80.30	9.7mi
7 Jun	Dunfermline Half Marathon	1:19:32	72.89	13.1mi
22 May	Black Rock '5' Race SB	23:47	79.74	4.5mi
18 May	Scottish Athletics Leauge 10K, Scotstoun	33:54	77.88	10km
10 May	Calderglen 10 Mile Road Race	57:15	76.42	10mi
6 May	Sri Chinmoy 5 Mile Road Race, Silverknowes	26:56	78.22	5mi
29 Apr	Kinross House 10K	34:17	77.01	10km
26 Apr	London Marathon SB	3:05:38	65.49	26.2mi
19 Apr	Dunblane Hydro 7.5 Mile Road Race PB	39:39	81.30	7.5mi
3 Apr	Friday Evening Race Series - One Miler SB	4:46	79.38	1mi
29 Mar	Alloa Half Marathon SB	1:12:44	79.71	13.1mi
28 Mar	SAL National 6 Stage Road Relay, Livingston PB	30:47	80.74	5.85mi
18 Mar	Scottish PAA XC Championships, Kincardine	35:56	73.47	10km
7 Mar	Scottish 10K Road Race Championships, Strathclyde Park PB	31:07	84.84	10km
14 Feb	Scottish National Cross Country Championships, Irvine	39:39	75.88	7mi
31 Jan	East District XC League, Alloa	29:57	70.34	5mi
24 Jan	Milnathort Dash 5.4 Mile Road Race PB	28:14	80.59	5.4mi
17 Jan	East District XC League, Gorebridge	32:54	64.03	5mi
1 Jan	Portobello 4 Mile Road Race PB	21:13	78.79	4mi
1997		Result	WAVA	Distance
7 Dec	Lita Allan XC Race, Kirkcaldy	42:12	71.30	7mi
29 Nov	East of Scotland XC Championships, Edinburgh	37:25	68.13	6mi
2 Nov	Amsterdam Half Marathon SB	1:12:53	79.55	13.1mi
23 Oct	East Lothian XC Race, Prestonpans	30:00	70.22	5mi
16 Oct	Edinburgh to Glasgow 8 Stage Road Relay, 7 miles, stage 6 SB	38:04	79.04	7mi
11 Oct	East District XC Relays, Hawick SB	14:07	72.82	4km
4 Oct	McAndrew Road Relays SB	17:03	78.84	3.25mi
10 Sep	PAA 10 Mile Road Race, Birmingham SB	55:08	79.35	10mi
3 Sep	Sri Chinmoy 5 Mile Road Race, Edinburgh SB	26:03	80.87	5mi
28 Aug	Ceres 8 Mile Road Race SB	43:27	79.14	8mi
16 Aug	Boness 7 Mile Multi-terrain Race	39:17	76.59	7mi
6 Aug	Mill Lumm 6 Mile Multi-terrain Race, Kinghorn	35:15	72.32	6mi
15 Jul	Bungay 10K Road Race, Suffolk	33:45	78.22	10km
12 Jul	Lord Mayor's 5K City Centre Classic, Norwich	16:09	79.57	5km
4 Jul	Sri Chinmoy 2 Mile Road Race, Edinburgh	10:07	74.80	2mi
28 Jun	Scottish Track Champs, 5K, Meadowbank	16:16	79.00	5km
23 Jun	Whitburn 5 Mile Road Race	26:41	78.95	5mi
20 Jun	Black Rock '5' Race SB	24:25	77.67	4.5mi
11 Jun	Pitreavie 3K Time Trial PB	9:20	75.57	3km
9 Jun	Welsh Castles Relay Stage 5 - Harlech to Barmouth PB	51:43	82.06	9.7mi
8 Jun	Dunfermline Half Marathon	1:17:20	74.97	13.1mi
28 May	Auld Toun 10K Road Race, Dunfermline	34:40	76.15	10km
18 May	Scottish Athletics League, 5K, Greenock	15:49	81.24	5km
14 May	Sr Chinmoy 2 Mile Race, Edinburgh SB	9:50	76.95	2mi
27 Apr	Scottish Athletics League, 5K, Coatbridge	15:37	82.28	5km
23 Apr	Kinross House 6 Mile Race	32:41	78.00	6mi
13 Apr	Scottish Athletic League, 5K, Ayr PB	15:37	82.28	5km
4 Apr	Friday Evening race Series - One Miler SB	4:45	79.65	1mi
15 Mar	Scottis 10K Champs, Strathclyde Park SB	31:43	83.24	10km
2 Mar	Calderglen 6 Mile Trail race, East Kilbride SB	32:12	79.17	6mi
1 Mar	Cupar 6 Road Race SB	31:33	78.78	5.85mi
12 Feb	Scottish National XC Championships, Perth PB	42:37	75.21	12km
2 Feb	Round the Houses 10K, Grangemouth	32:39	80.86	10km
2 Jan	Beith Road Race, 4.8 Miles SB	24:24	82.91	4.8mi
1996		Result	WAVA	Distance
17 Dec	Festive Forest Run	39:09	76.85	7mi
30 Nov	East of Scotland XC Championships, Aberdeen SB	33:14	76.71	6mi
17 Nov	Edinburgh to Glasgow 8 Stage Road Relay, 7 miles, stage 6 PB	36:27	82.55	7mi
26 Oct	Scottish nation XC Relays, Irvine SB	13:31	76.05	4km
19 Oct	East District XC League, Livingston	32:02	65.76	5mi
6 Oct	AAA 10K Road Race Championships, Solihull SB	32:04	82.33	10km
29 Sep	Great Caledonian Run, 10K, Edinburgh	33:19	79.24	10km
25 Sep	Sri Chinmoy 2 Mile Race, Edinburgh PB	9:40	78.28	2mi
18 Sep	Sri Chinmoy 2 Mile race, Edinburgh	9:44	77.74	2mi
11 Sep	PAA 10 Mile Road Race, Morecambe PB	53:55	81.14	10mi
6 Sep	Friday Evening race Series - 2 Miles	10:00	75.67	2mi
4 Sep	Sri Chinmoy 5 Mile Road Race PB	25:55	81.29	5mi
1 Sep	Balerno 10K Road Race	33:37	78.53	10km
27 Aug	Ceres 8 Mile Road Race PB	43:04	79.84	8mi
11 Aug	Iverkeithing 10K Road Race	33:15	79.40	10km
5 Aug	Cheltenham 10K Road Race	35:17	74.82	10km
31 Jul	Sri Chinmoy 1 Mile Relays, Edinburgh	4:37	81.95	1mi
24 Jul	Tromie Bridge 5 Mile Road Race, Kingussie	26:10	80.51	5mi
13 Jul	Alva Hill Race, 2.5 miles, 1250 ft	25:17	40.66	4km
3 Jul	Cheltenham 10K Road Race	32:35	81.02	10km
3 Jul	Sri Chinmoy 5K Trail Race, Corstorphine SB	18:26	69.71	5km
26 Jun	Sri Chinmoy One Mile Race, Edinburgh PB	4:33	83.15	1mi
23 Jun	Vale of Leven 10k	32:59	80.04	10km
20 Jun	Milnathort Dash 5.4 Mile Road Race SB	28:26	80.02	5.4mi
16 Jun	Whitburn 5 Mile Road Race	26:52	78.41	5mi
13 Jun	Dumbarton 10k	33:26	78.96	10km
9 Jun	Dunfermline Half Marathon	1:30:15	64.24	13.1mi
8 Jun	Hamilton 10K Road Race	33:08	79.68	10km
31 May	Black Rock '5' Race SB	24:47	76.52	4.5mi
23 May	Helensburgh 10K	32:29	81.27	10km
11 May	Penicuik 10K	33:28	78.88	10km
1 May	Sri Chinmoy 5 Mile Road Race	26:46	78.70	5mi
21 Apr	London Marathon SB	2:55:52	69.12	26.2mi
5 Apr	Friday Evening race Series - One Mile	4:45	79.65	1mi
31 Mar	Alloa Half Marathon SB	1:13:24	78.99	13.1mi
10 Feb	Scottish Nation XC Championships, Irvine SB	43:19	73.99	12km
4 Feb	Milnathort XC Dash, 5 Miles	32:44	64.36	5mi
27 Jan	East District XC League, Livingston	28:56	65.55	4.5mi
13 Jan	East District XC League, Prestonpans	26:20	80.00	5mi
1995		Result	WAVA	Distance
19 Nov	Edinburgh to Glasgow 8 Stage Road Relay, 5 miles, stage 7	27:45	75.92	5mi
12 Nov	Lasswade XC Race, Bonnyrigg SB	32:26	78.60	6mi
4 Nov	Allan Scally Memorial Road Relays PB	24:01	84.23	4.8mi
28 Oct	Scottish National XC Relays, Prestonpans PB	12:13	84.15	4km
22 Oct	East District XC League, Cupar	30:19	69.49	5mi
15 Oct	Falkirk Half Marathon	1:13:42	78.66	13.1mi
7 Oct	McAndrew Road Relays PB	16:35	81.06	3.25mi
1 Oct	Great Caledonian Run, 10K, Edinburgh SB	33:00	80.00	10km
27 Sep	Sri Chinmoy 2 Mile Race, Edinburgh SB	9:52	76.69	2mi
17 Sep	Great North Run	1:13:12	79.20	13.1mi
3 Sep	Dalgety Bay 5 Mile Road Race SB	26:45	78.75	5mi
1 Sep	Friday Evening race Series - 2 Miles	10:04	75.17	2mi
28 Aug	Pattiesmuir Six	33:27	76.21	6mi
26 Aug	Ceres 8 Mile Road Race SB	44:19	77.59	8mi
9 Aug	Mill Lum 6 Mile Race, Kinghorn	34:59	72.87	6mi
6 Aug	Inverkeithing 10K Road Race	34:33	76.41	10km
5 Aug	Inverkeithing Highland Games 1 Mile Race	4:48	78.82	1mi
26 Jul	Tromie Bridge 5 Mile Road Race, Kingussie	27:07	77.69	5mi
19 Jul	Sri Chinmoy 2 Mile Race, Edinburgh	9:55	76.30	2mi
9 Jul	Isle of Mull Half Marathon PB	1:12:31	79.95	13.1mi
5 Jul	Newburgh 5 SB	23:28	80.82	4.5mi
28 Jun	Sri Chinmoy One Mile Race, Edinburgh SB	4:39	81.36	1mi
25 Jun	Vale of Leven 10k	33:59	77.69	10km
18 Jun	Whitburn 5 Mile Road Race	26:58	78.12	5mi
10 Jun	Hamilton 10K Road Race	33:49	78.07	10km
4 Jun	Dunfermline Half Marathon	1:14:35	77.73	13.1mi
25 May	Helensburgh 10K	33:28	78.88	10km
14 May	Cumbernauld 10K	34:50	75.79	10km
5 May	Fridaye Evening Race Series, Dunfermline	10:45	70.39	2mi
2 May	Sri Chinmoy 5 Mile Road race, Cramond	27:43	76.01	5mi
2 Apr	London Marathon SB	3:14:16	62.58	26.2mi
26 Mar	Alloa Half Marathon	1:25:17	67.98	13.1mi
19 Feb	Round the Houses 10K, Grangemouth	34:12	77.19	10km
28 Jan	East of Scotland XC Championships, Aberdeen	34:00	77.65	10km
21 Jan	East District XC League, Livingston	32:30	64.82	5mi
1994		Result	WAVA	Distance
18 Dec	Festive Forest Run SB	42:56	70.08	7mi
6 Dec	Carnegie 5 Mile Time Trial, Dunfermline	29:19	71.86	5mi
6 Nov	Eddie's Half Marathon	1:19:43	72.73	13.1mi
5 Nov	Glasgow University Road Race SB	26:25	77.38	4.85mi
30 Oct	Tour the Toun 22 Mile Road Race, Dunfermline PB	2:23:10	69.66	22mi
22 Oct	Scottish National XC Relays, Irvine	14:44	69.77	4km
9 Oct	Strathcarron Hospice 10K SB	35:12	75.00	10km
8 Oct	East of Scotland XC Relays, Galashiels SB	12:41	81.05	4km
11 Sep	Dalgety bay 5 Mile Race SB	27:46	75.87	5mi
21 Aug	San Diego Half Marathon, USA	1:22:13	70.52	13.1mi
7 Jul	Newburgh 5, Fife SB	24:16	78.15	4.5mi
29 Jun	Sri Chinmoy One Mile Race, Edinburgh SB	4:55	76.95	1mi
24 Jun	Black Rock '5' Race	26:01	72.90	4.5mi
3 Jun	Friday Evening Race Series - One Miler	5:03	74.92	1mi
15 May	Glenrothes Half Marathon	1:27:17	66.42	13.1mi
14 May	Penicuik 10K	36:33	72.23	10km
6 May	Friday Evening Race Series - Two Miles SB	10:41	70.83	2mi
10 Apr	Selkirk Half Marathon SB	1:17:16	75.03	13.1mi
1 Apr	Friday Evening race Series - One Miler	5:02	75.17	1mi
27 Mar	Alloa Half Marathon	1:20:24	72.11	13.1mi
5 Mar	Cupar 6, Fife SB	34:24	72.25	5.85mi
26 Feb	Kings Building 5, Edinburgh	29:09	72.27	5mi
20 Feb	Round the Houses 10K Road Race, Grangemouth	37:43	70.00	10km
1993		Result	WAVA	Distance
14 Nov	Lasswade XC Races, Bonnyrigg	31:37	66.63	5mi
16 Oct	East District XC League, Edinburgh	27:55	75.46	5mi
10 Oct	Dundee Half Marathon	1:27:41	66.12	13.1mi
9 Oct	East of Scotland XC Relays, Cupar SB	15:09	67.85	4km
15 Sep	Sri Chinmoy 2 Mile race, Edinburgh	10:24	72.76	2mi
29 Aug	Pattiesmuir Six SB	33:48	75.42	6mi
27 Aug	Ceres 8 Mile Road Race SB	45:14	76.02	8mi
15 Aug	Nairn Half Marathon	1:15:06	77.20	13.1mi
7 Aug	Isle of Islay Half Marathon	1:15:41	76.60	13.1mi
1 Aug	Moray 10K Road Race	35:58	73.40	10km
25 Jul	Helensburgh Half-Marathon SB	1:14:02	78.31	13.1mi
21 Jul	Sri Chinmoy 2 Mile Race, Edinburgh	10:09	74.55	2mi
14 Jul	Sri Chinmoy 2 Mile Race, Edinburgh SB	10:03	75.29	2mi
7 Jul	Sri Chinmoy 10K Road Race, Meadows SB	34:12	77.19	10km
20 Jun	Whitburn 5 Mile Road race SB	27:33	76.47	5mi
13 Jun	Kirkcaldy Half Marathon	1:22:26	70.33	13.1mi
29 May	Kircudbright Half Marathon	1:17:19	74.98	13.1mi
26 May	Auld Toun 10K Road Race, Dunfermline	36:03	73.23	10km
16 May	Glenrothes Half Marathon	1:23:05	69.78	13.1mi
5 May	Sri Chinmoy 10K Road Race, Silverknowes	35:59	73.37	10km
3 Apr	Dunbar 10K	37:08	71.10	10km
28 Mar	Alloa Half Marathon	1:25:40	67.68	13.1mi
7 Mar	Nairn 10K	36:11	72.96	10km
27 Feb	Scottish Cross Country Championships, Falkirk SB	45:04	71.53	7.5mi
14 Feb	Round the Houses 10K, Grangemouth	36:03	73.23	10km
1992		Result	WAVA	Distance
17 Dec	Festive Forest Run SB	40:36	74.11	7mi
21 Nov	Gauldry Gallup XC Race, Fife	35:42	71.41	6mi
8 Nov	Templeton Woods 10 Mile Road Race, Dundee SB	1:01:00	71.72	10mi
31 Oct	Black Isle 10K Road Race	35:45	73.85	10km
24 Oct	Scottish Cross Country Relays, Cumnock	15:33	66.11	4km
17 Oct	East of Scotland XC Relays, Edinburgh SB	14:47	69.54	4km
10 Oct	East District XC League, Hawick SB	26:59	61.95	4mi
10 Oct	Pitreavie One mIle track race	4:43	80.21	1mi
13 Sep	Dalgety Bay 5 Mile Race SB	26:39	79.05	5mi
2 Sep	Sri Chinmoy 2 Mile Race, Edinburgh	10:21	73.11	2mi
30 Aug	Pattiesmuir Six SB	34:50	73.18	6mi
12 Aug	Mill Lum 6 Mile Race, Kinghorn	37:31	67.95	6mi
15 Jul	Sri Chinmoy 2 Mile Race, Edinburgh SB	9:50	76.95	2mi
10 Jul	Pitreavie 1 Mile Challenge, Dunfermline SB	4:43	80.21	1mi
1 Jul	Newburgh 5, Fife PB	22:41	83.61	4.5mi
27 Jun	Knock Hill Race, Banffshire, 8 miles, 1200ft SB	56:17	61.10	8mi
17 Jun	Sri Chinmoy 2 Mile Race, Edinburgh	9:58	75.92	2mi
14 Jun	Edinburgh 10K Road Race	33:49	78.07	10km
3 Jun	Hill of Tarvit Race, Fife	34:03	61.87	5mi
10 May	Mid Argyll Half Marathon SB	1:15:57	76.33	13.1mi
9 May	Penicuik 10K	34:10	77.27	10km
26 Apr	Lochaber 10K Road Race	34:47	75.90	10km
4 Apr	Dunbar 10K	33:35	78.61	10km
1 Mar	Nairn 10K SB	32:42	80.73	10km
2 Feb	East District XC League, Bathgate	30:40	68.70	5mi
1991		Result	WAVA	Distance
16 Dec	Festive Forest Run SB	40:37	74.08	7mi
30 Nov	East District XC League, Rosyth SB	25:38	73.99	4.5mi
9 Nov	Glasgow University Road Race PB	25:00	81.76	4.85mi
2 Nov	Black Isle Half Marathon	1:17:32	74.77	13.1mi
19 Oct	East of Scotland XC Relays, Hawick SB	13:58	73.60	4km
12 Oct	East District XC League, Kirkcaldy SB	33:13	76.74	6mi
29 Sep	Dalgety Bay Road Race	25:45	73.65	4.5mi
28 Sep	Livingston 10K Race	34:15	77.08	10km
22 Sep	Great Scottish Run	1:14:05	78.26	13.1mi
15 Sep	Pollock Park 10K Road Race, Glasgow	33:07	79.72	10km
11 Sep	Sri Chinmoy 2 Mile Road Race, Edinburgh SB	9:45	77.61	2mi
9 Sep	Sri Chinmoy One Mile Race, Edinburgh SB	4:55	76.95	1mi
4 Sep	Sri Chinmoy 5 Mile Road Race, Edinburgh SB	26:34	79.30	5mi
7 Aug	Aberdeen Roevin 10K Road Race	33:56	77.80	10km
21 Jul	Helensburgh Half-Marathon SB	1:13:08	79.27	13.1mi
7 Jul	Edinburgh 10K Road Race	33:12	79.52	10km
30 Jun	Grangemouth 10K	35:24	74.58	10km
30 Jun	Kirkcaldy 10K Road Race	34:21	76.86	10km
23 Jun	Arbroath Half Marathon	1:16:39	75.64	13.1mi
15 Jun	Boness 10K Road Race	34:09	77.31	10km
9 Jun	Dunfermline Half Marathon	1:18:28	73.89	13.1mi
26 May	Kircudbright Half Marathon	1:16:58	75.33	13.1mi
24 May	Helensburgh 10K SB	32:58	80.08	10km
28 Apr	South Queensferry 5 Mile Road race	27:03	77.88	5mi
2 Feb	East District XC League, Rosyth	29:44	70.85	5mi
1990		Result	WAVA	Distance
23 Sep	Inverness 10 Mile Road Race	1:05:06	67.20	10mi
16 Sep	Great North Run	1:20:32	71.99	13.1mi
12 Sep	Sri Chinmoy 2 Mile Race, Edinburgh SB	10:29	72.18	2mi
9 Sep	British Gas 10 Mile Road Race, Cramond	1:01:29	71.16	10mi
5 Sep	Sri Chinmoy 5 Mile Road Race, Edinburgh SB	28:51	73.02	5mi
1 Sep	Blairgowrie Half Marathon	1:27:29	66.27	13.1mi
30 May	Auld Toun 10K, Dunfermline SB	35:02	75.36	10km
16 May	Sri Chinmoy 2 Mile Race, Edinburgh	10:39	71.05	2mi
15 May	Haddington 10 Mile Road Race SB	58:41	74.55	10mi
12 May	Penicuik 10K	35:32	74.30	10km
26 Apr	Kirkcudbright Academy Half Marathon SB	1:18:39	73.71	13.1mi
8 Apr	Great Angus Run SB	1:44:30	64.22	15mi
3 Feb	East District XC League, Falkirk SB	38:32	66.16	6mi
13 Jan	Meadowbank Stadium One Mile Race SB	4:54	77.21	1mi
1989		Result	WAVA	Distance
22 Oct	Falkirk Half Marathon	1:20:29	72.03	13.1mi
15 Oct	British Gas 10 Mile race, Leeds	58:33	74.72	10mi
8 Oct	Dundee Half Marathon SB	1:19:04	73.32	13.1mi
24 Sep	Burntisland Half Marathon	1:24:25	68.68	13.1mi
17 Sep	Aberfeldy Half Marathon	1:20:30	72.02	13.1mi
10 Sep	British Gas 10 Mile Road Race, Cramond SB	56:18	77.71	10mi
28 Aug	Ceres 8 Mile Race SB	46:27	74.03	8mi
27 Aug	Kincraig 5 Mile Forest race	29:52	70.54	5mi
20 Aug	Grangemouth 10K	35:27	74.47	10km
13 Aug	Haddington Half Marathon	1:29:14	64.97	13.1mi
13 Aug	Pollock Park 10K, Glasgow SB	35:11	75.04	10km
6 Aug	Monklands Half Marathon	1:22:33	70.23	13.1mi
3 Aug	Fort Bridges Silver Jubilee 10K Road Race	35:16	74.86	10km
23 Jul	Helensburgh Half-Marathon	1:19:20	73.08	13.1mi
25 Jun	Arbroath Half Marathon	1:29:18	64.92	13.1mi
18 Jun	Great North Run	1:28:37	65.42	13.1mi
4 Jun	East Neuk Half Marathon	1:32:14	62.86	13.1mi
28 May	Kirkcaldy Half Marathon	1:22:56	69.91	13.1mi
21 May	Glenrothes Half Marathon	1:27:05	66.57	13.1mi
14 May	Dundee 10K	38:39	68.31	10km
7 May	Edinburgh Half Marathon	1:24:15	68.81	13.1mi
30 Apr	South Queensferry 5 Mile Road race SB	27:58	75.33	5mi
2 Apr	Great Angus Run PB	1:39:21	67.55	15mi
26 Mar	Alloa Half Marathon	1:21:12	71.40	13.1mi
19 Mar	Inverness Half Marathon	1:22:27	70.32	13.1mi
12 Feb	Round the Houses 10K, Grangemouth	40:28	65.24	10km
1988		Result	WAVA	Distance
26 Nov	East District XC League, West Calder SB	32:33	64.72	5mi
23 Oct	Falkirk Half Marathon	1:23:48	69.18	13.1mi
16 Oct	Eddie's Half Marathon	1:23:31	69.42	13.1mi
9 Oct	Dundee Half Marathon SB	1:23:27	69.47	13.1mi
25 Sep	Burntisland Half Marathon	1:26:35	66.96	13.1mi
18 Sep	Aberfeldy Half Marathon	1:25:36	67.73	13.1mi
11 Sep	Great Scottish Run	1:25:09	68.09	13.1mi
3 Sep	Loch Leven Half Marathon	1:26:15	67.22	13.1mi
28 Aug	Livingston Half Marathon	1:27:32	66.23	13.1mi
24 Aug	Ceres 8 Mile Race SB	51:45	66.45	8mi
21 Aug	Midlothian Half-Marathon, Gorebridge	1:24:40	68.47	13.1mi
14 Aug	Haddington Half Marathon	1:29:49	64.55	13.1mi
10 Jul	Stirling Half-Marathon	1:40:12	57.86	13.1mi
12 Jun	Dunfermline Half Marathon	1:45:06	55.16	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
2023	0	0	27	0	0	0	0	0	0	0	0	0	27
2023	10.9	7.7	13.9	0	0	0	0	0	0	0	0	0	32.5
2023	15	14	3	0	0	0	0	0	0	0	0	0	31
2023	295	189	208	0	0	0	0	0	0	0	0	0	692
2022	17.5	20	17.1	11.1	13.2	20.3	8.8	17.1	17.2	13.1	14.9	8.1	178.3
2022	115	103	26	34	63	117	82	53	59	72	34	24	781
2022	527	415	679	505	793	527	418	299	415	298	358	150	5384
2021	0	0	0	0	0	0	2.8	17.9	12.4	14.9	17.7	13.1	78.7
2021	203	188	185	112	84	75	84	42	97	119	131	114	1435
2021	75	83	430	379	323	616	657	510	501	447	363	183	4568
2020	158	123	184	114	127	151	112	111	106	130	151	144	1611
2020	0	0	34	364	492	436	598	448	502	337	327	200	3739
2019	206	160	200	154	150	169	172	141	165	48	75	135	1774
2019	0	0	43	423	62	68	287	283	0	0	105	0	1271
2018	0	0	0	0	0	0	0	0	0	0	3	0	3
2018	39	239	140	166	212	177	232	200	209	228	170	191	2202
2018	0	0	0	0	44	0	54	44	0	0	0	0	141
2017	88	92	56	75	0	0	0	0	0	0	0	0	311
2017	0	0	0	0	0	43	85	0	0	0	0	0	128
2016	153	128	81	92	159	153	108	168	247	89	26	85	1488
2016	0	0	0	0	0	0	80	0	0	0	0	0	80
2015	0	0	3	3.9	3.7	0	0	0	0	0	0	0	10.6
2015	327	318	162	91	150	180	153	72	136	134	74	143	1939
2015	0	20	23	756	169	60	0	84	0	46	0	0	1158
2014	8.6	2.5	18.8	10.9	9	6.1	4.2	14.4	18.3	5.4	0.6	1.6	100.4
2014	308	227	168	181	169	190	186	162	135	165	317	440	2647
2014	129	47	371	176	475	264	132	492	607	248	160	0	3100
2013	8.3	9.8	11.9	11.1	3.1	5.6	7.2	4.9	6.6	4.7	3	0.5	76.8
2013	116	82	20	41	31	51	86	69	57	101	84	266	1004
2013	366	488	359	668	377	614	460	608	565	321	355	136	5317
2012	9.8	14	15.5	11.2	12.3	9.5	0	2.1	3.3	8.9	9.6	7.8	103.9
2012	0	49	21	37	77	33	2	4	7	18	77	69	394
2012	36	384	643	615	510	735	494	679	706	616	565	416	6399
2011	15.7	14.1	20.5	15.8	13.4	26.7	21.9	16.3	9.1	8.1	15.8	4.8	182.2
2011	71	60	69	80	62	103	137	96	46	18	52	16	810
2011	399	397	498	400	320	389	616	521	293	443	569	77	4922
2010	0	0	0	0	0	0	0	0	0	0	4.6	9.2	13.8
2010	234	200	287	277	200	179	137	158	39	22	29	53	1815
2010	0	0	0	0	0	0	0	0	71	424	634	274	1403
2007	43	80	19	0	0	0	0	0	0	0	0	0	142
2006	113	128	127	177	186	204	200	155	168	195	73	42	1766
2005	153	83	193	173	152	196	209	242	221	200	132	242	2196

Fri 24th Feb Feb 24	Sat 25th Feb Feb 25	Sun 26th Feb Feb 26	Mon 27th Feb Feb 27	Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2
0.9mi, 27:58 Swim - General Split Summary === 1) 0.93m - 27:58(30:00/m) 240cal 27/rpm 2/2.45mph Add a comment	3.5mi, 30:02 Run - General Split Summary === 1) 1m - 8:42(8:42/m) 148/172bpm [1288b/mi] 97cal 6.89/7.33mph 2) 1m - 8:27(8:27/m) 149/171bpm [1259b/mi] 93cal 7.1/7.37mph 3) 1m - 8:34(8:34/m) 147/158bpm [1260b/mi] 92cal 7/7.22mph 4) 0.49m - 4:19(8:42/m) 150/157bpm [1306b/mi] 47cal 6.89/7.35mph Add a comment	24.1mi, 1:00:02 Bike - General Split Summary === 1) 3.62m - 10:00(2:46/m) 117/128bpm [323b/mi] 99cal 72/81rpm 167/217W 21.73/24.48mph 2) 2.13m - 5:00(2:21/m) 141/149bpm [330b/mi] 77cal 84/90rpm 259/307W 25.61/27.15mph 3) 2.16m - 5:00(2:19/m) 151/155bpm [349b/mi] 80cal 84/88rpm 269/317W 25.94/27.34mph 4) 2.2m - 5:00(2:16/m) 158/161bpm [359b/mi] 84cal 90/95rpm 281/313W 26.39/27.57mph 5) 1.94m - 5:00(2:35/m) 143/163bpm [369b/mi] 59cal 79/84rpm 199/235W 23.25/25.17mph 6) 2.11m - 5:00(2:22/m) 151/156bpm [357b/mi] 75cal 87/92rpm 252/291W 25.36/26.78mph 7) 2.15m - 5:00(2:19/m) 157/160bpm [365b/mi] 79cal 89/94rpm 265/299W 25.81/27.01mph 8) 2.13m - 5:00(2:21/m) 158/162bpm [370b/mi] 77cal 88/94rpm 259/304W 25.6/27.07mph 9) 1.9m - 5:00(2:38/m) 148/161bpm [390b/mi] 56cal 77/82rpm 188/230W 22.75/24.55mph 10) 2.08m - 5:00(2:24/m) 155/164bpm [373b/mi] 72cal 86/91rpm 242/277W 24.97/26.51mph 11) 1.64m - 5:00(3:03/m) 138/158bpm [421b/mi] 38cal 69/79rpm 127/189W 19.65/21.5mph 12) 0.01m - 2(2:49/m) 128/128bpm [359b/mi] 67/68rpm 117/120W 21.36/18.97mph Add a comment	-	1.6mi, 1:00:18 Swim - General Split Summary === 1) 0.25m - 7:21(29:34/m) 64cal 26/rpm 2.03/2.44mph 2) 0m - 59(0/m) 3) 0.12m - 3:28(27:57/m) 32cal 28/rpm 2.15/2.47mph 4) 0m - 58(0/m) 5) 0.12m - 3:34(28:40/m) 32cal 28/rpm 2.09/2.19mph 6) 0m - 1:13(0/m) 7) 0.12m - 3:28(27:53/m) 32cal 29/rpm 2.15/2.33mph 8) 0m - 58(0/m) 9) 0.12m - 3:31(28:14/m) 32cal 28/rpm 2.13/2.39mph 10) 0m - 1:17(0/m) 11) 0.12m - 3:33(28:33/m) 32cal 28/rpm 2.1/2.35mph 12) 0m - 44(0/m) 13) 0.12m - 3:36(29:01/m) 32cal 28/rpm 2.07/2.21mph 14) 0m - 29(0/m) 15) 0.06m - 1:49(29:13/m) 16cal 28/rpm 2.05/2.3mph 16) 0m - 15(0/m) 17) 0.06m - 1:49(29:16/m) 16cal 27/rpm 2.05/2.3mph 18) 0m - 16(0/m) 19) 0.06m - 1:46(28:28/m) 16cal 28/rpm 2.11/2.49mph 20) 0m - 16(0/m) 21) 0.06m - 1:48(29:03/m) 16cal 28/rpm 2.06/2.25mph 22) 0m - 49(0/m) 23) 0.06m - 2:55(46:54/m) 24) 0m - 45(0/m) 25) 0.06m - 3:05(49:38/m) 26) 0m - 46(0/m) 27) 0.06m - 2:57(47:35/m) 28) 0m - 23(0/m) 29) 0.06m - 2:59(48:04/m) 30) 0m - 41(0/m) 31) 0.06m - 1:48(28:55/m) 16cal 27/rpm 2.08/2.27mph Add a comment	0mi, 56:16 Cross - Yoga Split Summary === 1) 0m - 56:16(0/m) 71/109bpm [INFb/mi] 152cal Add a comment 1.3mi, 49:25 Swim - General Split Summary === 1) 0.25m - 7:31(30:14/m) 64cal 23/rpm 1.98/2.5mph 2) 0m - 3:12(0/m) 3) 0.02m - 19(20:47/m) 4cal 28/rpm 2.89/2.89mph 4) 0m - 6(0/m) 5) 0.02m - 21(22:23/m) 4cal 29/rpm 2.68/2.68mph 6) 0m - 6(0/m) 7) 0.02m - 22(23:22/m) 4cal 28/rpm 2.57/2.57mph 8) 0m - 7(0/m) 9) 0.02m - 21(22:34/m) 4cal 29/rpm 2.66/2.66mph 10) 0m - 6(0/m) 11) 0.02m - 22(24:02/m) 4cal 27/rpm 2.5/2.5mph 12) 0m - 6(0/m) 13) 0.02m - 21(22:51/m) 4cal 25/rpm 2.63/2.63mph 14) 0m - 6(0/m) 15) 0.02m - 22(23:18/m) 4cal 28/rpm 2.57/2.57mph 16) 0m - 7(0/m) 17) 0.02m - 21(22:53/m) 4cal 25/rpm 2.62/2.62mph 18) 0m - 6(0/m) 19) 0.02m - 22(23:44/m) 4cal 27/rpm 2.53/2.53mph 20) 0m - 6(0/m) 21) 0.02m - 19(20:48/m) 4cal 28/rpm 2.89/2.89mph 22) 0m - 1:44(0/m) 23) 0.03m - 45(23:56/m) 8cal 28/rpm 2.51/2.85mph 24) 0m - 10(0/m) 25) 0.03m - 46(24:55/m) 8cal 28/rpm 2.41/2.74mph 26) 0m - 10(0/m) 27) 0.03m - 48(25:34/m) 8cal 29/rpm 2.35/2.57mph 28) 0m - 11(0/m) 29) 0.03m - 46(24:43/m) 8cal 29/rpm 2.43/2.78mph 30) 0m - 10(0/m) 31) 0.03m - 47(25:23/m) 8cal 30/rpm 2.36/2.66mph 32) 0m - 10(0/m) 33) 0.03m - 48(25:36/m) 8cal 29/rpm 2.34/2.64mph 34) 0m - 11(0/m) 35) 0.03m - 47(25:10/m) 8cal 27/rpm 2.38/2.66mph 36) 0m - 9(0/m) 37) 0.03m - 46(24:56/m) 8cal 30/rpm 2.41/2.64mph 38) 0m - 10(0/m) 39) 0.03m - 48(25:42/m) 8cal 28/rpm 2.34/2.44mph 40) 0m - 10(0/m) 41) 0.03m - 47(25:24/m) 8cal 27/rpm 2.36/2.89mph 42) 0m - 3:18(0/m) 43) 0.06m - 1:35(25:30/m) 16cal 29/rpm 2.35/2.51mph 44) 0m - 15(0/m) 45) 0.06m - 1:38(26:19/m) 16cal 29/rpm 2.28/2.77mph 46) 0m - 16(0/m) 47) 0.06m - 1:39(26:29/m) 16cal 29/rpm 2.27/2.6mph 48) 0m - 15(0/m) 49) 0.06m - 1:39(26:39/m) 16cal 29/rpm 2.25/2.56mph 50) 0m - 15(0/m) 51) 0.06m - 1:39(26:32/m) 16cal 29/rpm 2.26/2.47mph 52) 0m - 15(0/m) 53) 0.06m - 1:39(26:35/m) 16cal 28/rpm 2.26/2.51mph 54) 0m - 15(0/m) 55) 0.06m - 1:38(26:22/m) 16cal 29/rpm 2.27/2.55mph 56) 0m - 3:17(0/m) 57) 0.12m - 3:38(29:13/m) 32cal 26/rpm 2.05/2.3mph Add a comment	24.3mi, 1:01:00 Bike - General Split Summary === 1) 3.39m - 10:00(2:57/m) 111/128bpm [327b/mi] 83cal 67/75rpm 140/190W 20.34/22.58mph 2) 0.3m - 40(2:13/m) 122/135bpm [270b/mi] 12cal 89/92rpm 301/323W 27.08/27.86mph 3) 0.12m - 20(2:48/m) 140/142bpm [391b/mi] 3cal 68/80rpm 164/254W 21.48/21.92mph 4) 0.3m - 40(2:12/m) 140/144bpm [307b/mi] 12cal 90/94rpm 311/350W 27.32/28.57mph 5) 0.12m - 20(2:49/m) 146/147bpm [411b/mi] 3cal 67/70rpm 159/192W 21.31/22.04mph 6) 0.31m - 40(2:10/m) 146/149bpm [316b/mi] 12cal 91/95rpm 318/356W 27.71/28.78mph 7) 0.12m - 20(2:45/m) 150/151bpm [411b/mi] 3cal 70/80rpm 172/272W 21.88/22.38mph 8) 0.3m - 40(2:13/m) 148/150bpm [329b/mi] 12cal 89/92rpm 305/332W 27/28.03mph 9) 0.12m - 20(2:43/m) 150/152bpm [408b/mi] 3cal 70/78rpm 172/259W 22.07/22.69mph 10) 0.3m - 40(2:12/m) 149/151bpm [329b/mi] 11cal 90/92rpm 299/332W 27.18/27.86mph 11) 0.12m - 20(2:44/m) 151/152bpm [412b/mi] 3cal 70/81rpm 186/261W 22/24.4mph 12) 0.3m - 40(2:12/m) 149/152bpm [327b/mi] 12cal 90/94rpm 310/333W 27.36/28.11mph 13) 0.12m - 20(2:42/m) 153/154bpm [414b/mi] 3cal 71/75rpm 175/214W 22.17/23.15mph 14) 0.3m - 40(2:13/m) 151/153bpm [334b/mi] 12cal 90/92rpm 303/325W 27.13/27.99mph 15) 0.12m - 20(2:49/m) 155/157bpm [437b/mi] 3cal 70/84rpm 159/277W 21.29/22.85mph 16) 0.44m - 1:00(2:16/m) 152/156bpm [344b/mi] 17cal 87/92rpm 284/317W 26.49/27.38mph 17) 0.37m - 1:00(2:44/m) 151/156bpm [413b/mi] 10cal 67/84rpm 171/287W 21.95/26.34mph 18) 0.89m - 2:00(2:14/m) 151/158bpm [338b/mi] 35cal 86/90rpm 293/347W 26.8/28.36mph 19) 0.36m - 1:00(2:46/m) 153/159bpm [422b/mi] 10cal 67/75rpm 167/229W 21.75/22.94mph 20) 1.35m - 3:00(2:13/m) 155/164bpm [344b/mi] 54cal 87/90rpm 300/321W 27.05/27.86mph 21) 0.36m - 1:00(2:44/m) 157/164bpm [430b/mi] 10cal 68/75rpm 170/195W 21.89/22.71mph 22) 1.78m - 4:00(2:14/m) 158/165bpm [354b/mi] 70cal 86/90rpm 292/324W 26.77/27.74mph 23) 0.37m - 1:00(2:43/m) 158/163bpm [430b/mi] 10cal 69/75rpm 173/202W 22.06/23.31mph 24) 2.23m - 5:00(2:15/m) 160/165bpm [359b/mi] 87cal 87/90rpm 292/316W 26.76/27.66mph 25) 0.37m - 1:00(2:44/m) 160/165bpm [438b/mi] 10cal 69/73rpm 171/208W 21.94/22.54mph 26) 1.78m - 4:00(2:15/m) 161/171bpm [362b/mi] 69cal 87/91rpm 291/329W 26.71/27.74mph 27) 0.37m - 1:00(2:44/m) 162/166bpm [443b/mi] 10cal 69/74rpm 170/190W 21.92/22.79mph 28) 1.34m - 3:00(2:15/m) 162/180bpm [363b/mi] 52cal 87/91rpm 292/327W 26.76/27.7mph 29) 0.36m - 1:00(2:45/m) 163/167bpm [449b/mi] 10cal 69/72rpm 168/200W 21.78/23.13mph 30) 0.89m - 2:00(2:14/m) 160/166bpm [358b/mi] 35cal 87/91rpm 293/323W 26.8/27.78mph 31) 0.36m - 1:00(2:45/m) 163/166bpm [448b/mi] 10cal 69/73rpm 168/187W 21.84/22.77mph 32) 0.41m - 55(2:14/m) 156/159bpm [349b/mi] 16cal 87/90rpm 294/312W 26.81/27.34mph 33) 0.38m - 1:00(2:38/m) 159/162bpm [418b/mi] 11cal 72/78rpm 190/239W 22.81/24.65mph 34) 3.46m - 10:00(2:53/m) 145/158bpm [419b/mi] 88cal 73/78rpm 147/175W 20.78/22.42mph 35) 0.03m - 5(2:49/m) 143/143bpm [402b/mi] 71/73rpm 137/151W 21.34/20.18mph Add a comment
Fri 3rd Mar Mar 3	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
1.2mi, 36:05 Swim - General Split Summary === 1) 1.24m - 36:05(29:02/m) 320cal 28/rpm 2.07/2.49mph Add a comment	22.6mi, 2:00:51 Bike - General Split Summary === 1) 5m - 24:35(4:55/m) 284cal 12.2/19.2mph 2) 5m - 27:51(5:34/m) 252cal 10.77/19.58mph 3) 5m - 26:00(5:12/m) 249cal 11.54/20.91mph 4) 5m - 29:16(5:51/m) 278cal 10.25/19.43mph 5) 2.62m - 13:08(5:01/m) 123cal 11.97/21.41mph Add a comment 1.6mi, 7:35 Bike - General Split Summary === 1) 1.63m - 7:35(4:40/m) 81cal 12.87/16.78mph Add a comment	-	1.7mi, 1:19:52 Swim - General Split Summary === 1) 0.25m - 7:10(28:50/m) 64cal 25/rpm 2.08/2.53mph 2) 0m - 4:23(0/m) 3) 0.03m - 44(23:49/m) 8cal 28/rpm 2.52/3mph 4) 0m - 30(0/m) 5) 0.03m - 44(23:48/m) 8cal 30/rpm 2.52/2.74mph 6) 0m - 31(0/m) 7) 0.03m - 44(23:39/m) 8cal 29/rpm 2.54/3.02mph 8) 0m - 32(0/m) 9) 0.03m - 46(24:46/m) 8cal 27/rpm 2.42/2.67mph 10) 0m - 30(0/m) 11) 0.03m - 46(24:55/m) 8cal 27/rpm 2.41/2.7mph 12) 0m - 29(0/m) 13) 0.03m - 45(23:59/m) 8cal 26/rpm 2.5/2.84mph 14) 0m - 31(0/m) 15) 0.03m - 45(24:18/m) 8cal 29/rpm 2.47/2.58mph 16) 0m - 29(0/m) 17) 0.03m - 45(24:04/m) 8cal 27/rpm 2.49/2.91mph 18) 0m - 31(0/m) 19) 0.03m - 45(23:59/m) 8cal 28/rpm 2.5/2.8mph 20) 0m - 30(0/m) 21) 0.03m - 44(23:46/m) 8cal 30/rpm 2.52/2.64mph 22) 0m - 4:24(0/m) 23) 0.06m - 1:34(25:09/m) 16cal 30/rpm 2.38/2.81mph 24) 0m - 57(0/m) 25) 0.06m - 1:34(25:15/m) 16cal 29/rpm 2.38/2.66mph 26) 0m - 57(0/m) 27) 0.06m - 1:35(25:29/m) 16cal 29/rpm 2.35/2.71mph 28) 0m - 57(0/m) 29) 0.06m - 1:34(25:19/m) 16cal 30/rpm 2.37/2.55mph 30) 0m - 56(0/m) 31) 0.06m - 1:37(25:54/m) 16cal 29/rpm 2.32/3.59mph 32) 0m - 54(0/m) 33) 0.06m - 1:39(26:33/m) 16cal 29/rpm 2.26/2.28mph 34) 0m - 3:35(0/m) 35) 0.12m - 3:17(26:26/m) 32cal 30/rpm 2.27/2.67mph 36) 0m - 45(0/m) 37) 0.12m - 3:23(27:16/m) 32cal 30/rpm 2.2/2.64mph 38) 0m - 43(0/m) 39) 0.14m - 3:30(25:03/m) 36cal 29/rpm 2.39/3.48mph 40) 0m - 46(0/m) 41) 0.09m - 2:32(27:09/m) 24cal 29/rpm 2.21/2.51mph 42) 0m - 1:46(0/m) 43) 0.19m - 4:18(23:07/m) 51cal 28/rpm 2.6/4.45mph 44) 0m - 10:14(0/m) 45) 0.09m - 2:48(30:03/m) 24cal 26/rpm 2/2.08mph Add a comment 0mi, 41:02 Run - General Split Summary === 1) 0m - 41:02(0/m) 114/130bpm [INFb/mi] 320cal 52/65rpm Add a comment	9.2mi, 34:41 Bike - General Split Summary === 1) 5m - 19:18(3:52/m) 314cal 15.54/24.55mph 2) 4.22m - 15:22(3:38/m) 246cal 16.48/25.92mph Add a comment 20.6mi, 51:03 Bike - General Split Summary === 1) 3.82m - 10:00(2:37/m) 124/134bpm [325b/mi] 115cal 76/80rpm 193/217W 22.89/24mph 2) 1.78m - 4:00(2:15/m) 149/156bpm [334b/mi] 70cal 90/95rpm 292/328W 26.74/27.82mph 3) 0.74m - 2:00(2:43/m) 142/156bpm [386b/mi] 20cal 74/87rpm 174/260W 22.09/24.15mph 4) 1.76m - 4:00(2:16/m) 149/157bpm [338b/mi] 67cal 90/94rpm 281/317W 26.41/27.57mph 5) 0.74m - 2:00(2:41/m) 144/166bpm [387b/mi] 21cal 74/80rpm 179/215W 22.32/23.67mph 6) 1.74m - 4:00(2:18/m) 148/158bpm [341b/mi] 65cal 89/95rpm 272/321W 26.04/27.78mph 7) 0.73m - 2:00(2:43/m) 145/157bpm [395b/mi] 20cal 71/78rpm 172/202W 22.02/23.29mph 8) 1.74m - 4:00(2:18/m) 150/159bpm [344b/mi] 65cal 84/88rpm 274/311W 26.14/27.38mph 9) 0.76m - 2:00(2:39/m) 144/155bpm [381b/mi] 22cal 71/86rpm 187/284W 22.7/26.17mph 10) 1.75m - 4:00(2:17/m) 152/158bpm [348b/mi] 66cal 85/90rpm 275/314W 26.19/27.47mph 11) 0.76m - 2:00(2:38/m) 149/161bpm [392b/mi] 22cal 72/83rpm 189/279W 22.83/24.34mph 12) 1.72m - 4:00(2:20/m) 152/159bpm [354b/mi] 63cal 83/88rpm 264/308W 25.78/27.24mph 13) 0.72m - 2:00(2:47/m) 147/157bpm [408b/mi] 19cal 74/80rpm 164/205W 21.6/23.48mph 14) 1.79m - 5:00(2:47/m) 135/138bpm [377b/mi] 48cal 74/78rpm 162/201W 21.5/22.48mph 15) 0.02m - 3(2:40/m) 132/133bpm [351b/mi] 69/71rpm 90/144W 22.56/19.64mph Add a comment	0mi, 30:02 Run - General Split Summary === 1) 0m - 30:02(0/m) 106/117bpm [INFb/mi] 210cal 55/62rpm Add a comment 0mi, 16:07 Cross - Strength Add a comment 0mi, 1:00:23 Cross - Yoga Split Summary === 1) 0m - 1:00:23(0/m) 71/107bpm [INFb/mi] 163cal Add a comment 1.7mi, 55:35 Swim - General Split Summary === 1) 0.25m - 7:22(29:37/m) 64cal 25/rpm 2.03/2.48mph 2) 0m - 58(0/m) 3) 0.03m - 45(24:13/m) 8cal 25/rpm 2.48/2.72mph 4) 0m - 5(0/m) 5) 0.03m - 49(26:21/m) 8cal 26/rpm 2.28/2.57mph 6) 0m - 5(0/m) 7) 0.03m - 49(26:31/m) 8cal 25/rpm 2.26/2.61mph 8) 0m - 6(0/m) 9) 0.03m - 45(24:02/m) 8cal 27/rpm 2.5/2.82mph 10) 0m - 6(0/m) 11) 0.03m - 50(26:36/m) 8cal 24/rpm 2.25/2.52mph 12) 0m - 5(0/m) 13) 0.03m - 50(27:04/m) 8cal 24/rpm 2.22/2.61mph 14) 0m - 5(0/m) 15) 0.03m - 50(26:39/m) 8cal 24/rpm 2.25/2.56mph 16) 0m - 6(0/m) 17) 0.03m - 45(23:57/m) 8cal 28/rpm 2.51/2.91mph 18) 0m - 5(0/m) 19) 0.03m - 50(26:59/m) 8cal 24/rpm 2.22/2.54mph 20) 0m - 6(0/m) 21) 0.03m - 51(27:14/m) 8cal 25/rpm 2.2/2.4mph 22) 0m - 6(0/m) 23) 0.03m - 50(27:03/m) 8cal 25/rpm 2.22/2.38mph 24) 0m - 7(0/m) 25) 0.03m - 49(26:20/m) 8cal 23/rpm 2.28/2.46mph 26) 0m - 6(0/m) 27) 0.03m - 44(23:50/m) 8cal 28/rpm 2.52/2.72mph 28) 0m - 6(0/m) 29) 0.03m - 50(26:59/m) 8cal 24/rpm 2.22/2.67mph 30) 0m - 6(0/m) 31) 0.03m - 49(26:24/m) 8cal 23/rpm 2.27/2.83mph 32) 0m - 5(0/m) 33) 0.03m - 49(26:09/m) 8cal 25/rpm 2.3/2.57mph 34) 0m - 5(0/m) 35) 0.03m - 47(25:14/m) 8cal 24/rpm 2.38/2.72mph 36) 0m - 1:40(0/m) 37) 0.03m - 48(25:37/m) 8cal 25/rpm 2.34/2.59mph 38) 0m - 14(0/m) 39) 0.03m - 50(26:47/m) 8cal 24/rpm 2.24/2.6mph 40) 0m - 13(0/m) 41) 0.03m - 41(22:05/m) 8cal 31/rpm 2.72/3.03mph 42) 0m - 10(0/m) 43) 0.03m - 49(26:18/m) 8cal 24/rpm 2.28/2.46mph 44) 0m - 11(0/m) 45) 0.03m - 50(26:40/m) 8cal 24/rpm 2.25/2.35mph 46) 0m - 12(0/m) 47) 0.03m - 42(22:39/m) 8cal 30/rpm 2.65/2.8mph 48) 0m - 10(0/m) 49) 0.03m - 50(26:43/m) 8cal 25/rpm 2.25/2.69mph 50) 0m - 12(0/m) 51) 0.03m - 50(26:44/m) 8cal 24/rpm 2.24/2.67mph 52) 0m - 11(0/m) 53) 0.03m - 42(22:32/m) 8cal 30/rpm 2.66/2.93mph 54) 0m - 10(0/m) 55) 0.03m - 51(27:12/m) 8cal 24/rpm 2.21/2.64mph 56) 0m - 11(0/m) 57) 0.03m - 49(26:28/m) 8cal 23/rpm 2.27/2.47mph 58) 0m - 11(0/m) 59) 0.03m - 43(23:02/m) 8cal 31/rpm 2.61/2.97mph 60) 0m - 1:03(0/m) 61) 0.03m - 47(25:18/m) 8cal 24/rpm 2.37/2.73mph 62) 0m - 17(0/m) 63) 0.03m - 42(22:31/m) 8cal 29/rpm 2.67/2.93mph 64) 0m - 16(0/m) 65) 0.03m - 50(26:34/m) 8cal 25/rpm 2.26/2.57mph 66) 0m - 17(0/m) 67) 0.03m - 42(22:21/m) 8cal 32/rpm 2.68/2.88mph 68) 0m - 15(0/m) 69) 0.03m - 48(25:50/m) 8cal 24/rpm 2.32/2.97mph 70) 0m - 16(0/m) 71) 0.03m - 43(23:19/m) 8cal 29/rpm 2.57/2.84mph 72) 0m - 15(0/m) 73) 0.03m - 49(26:02/m) 8cal 27/rpm 2.3/2.61mph 74) 0m - 16(0/m) 75) 0.03m - 44(23:23/m) 8cal 29/rpm 2.57/2.78mph 76) 0m - 49(0/m) 77) 0.03m - 42(22:18/m) 8cal 32/rpm 2.69/3.01mph 78) 0m - 20(0/m) 79) 0.03m - 43(23:10/m) 8cal 32/rpm 2.59/2.95mph 80) 0m - 21(0/m) 81) 0.03m - 43(23:14/m) 8cal 32/rpm 2.58/2.96mph 82) 0m - 20(0/m) 83) 0.03m - 43(23:16/m) 8cal 30/rpm 2.58/2.85mph 84) 0m - 1:33(0/m) 85) 0.12m - 3:39(29:19/m) 32cal 25/rpm 2.05/2.33mph Add a comment	23.8mi, 1:00:04 Bike - General Split Summary === 1) 1.76m - 5:00(2:50/m) 116/127bpm [329b/mi] 47cal 73/84rpm 159/233W 21.13/24.34mph 2) 0.22m - 30(2:16/m) 123/132bpm [279b/mi] 8cal 88/91rpm 281/298W 26.4/27.2mph 3) 0.19m - 30(2:41/m) 137/139bpm [368b/mi] 5cal 73/82rpm 181/259W 22.37/23.29mph 4) 0.22m - 30(2:16/m) 138/141bpm [314b/mi] 8cal 88/91rpm 280/300W 26.39/27.03mph 5) 0.18m - 30(2:43/m) 143/147bpm [389b/mi] 5cal 72/83rpm 173/250W 22.07/23.27mph 6) 0.22m - 30(2:15/m) 140/144bpm [316b/mi] 8cal 90/92rpm 289/313W 26.62/27.38mph 7) 0.18m - 30(2:44/m) 141/144bpm [386b/mi] 5cal 72/86rpm 171/268W 21.93/23.15mph 8) 0.22m - 30(2:16/m) 137/139bpm [311b/mi] 8cal 89/92rpm 285/306W 26.41/27.43mph 9) 0.18m - 30(2:43/m) 143/151bpm [388b/mi] 5cal 72/84rpm 175/253W 22.1/23.52mph 10) 1.59m - 4:00(2:31/m) 136/143bpm [342b/mi] 51cal 79/82rpm 213/248W 23.84/25.4mph 11) 1.63m - 4:00(2:27/m) 141/156bpm [346b/mi] 55cal 82/87rpm 229/291W 24.48/26.51mph 12) 1.69m - 4:00(2:22/m) 149/153bpm [352b/mi] 60cal 86/90rpm 253/291W 25.37/26.59mph 13) 1.16m - 3:00(2:35/m) 142/153bpm [366b/mi] 35cal 78/86rpm 200/238W 23.26/24.55mph 14) 1.6m - 4:00(2:30/m) 141/147bpm [353b/mi] 51cal 81/86rpm 216/249W 23.94/25.23mph 15) 1.62m - 4:00(2:28/m) 147/154bpm [363b/mi] 55cal 84/88rpm 232/256W 24.3/26.21mph 16) 1.68m - 4:00(2:23/m) 151/155bpm [360b/mi] 59cal 86/90rpm 247/272W 25.18/26.01mph 17) 1.16m - 3:00(2:35/m) 145/153bpm [374b/mi] 35cal 79/82rpm 199/225W 23.25/24.23mph 18) 1.59m - 4:00(2:30/m) 144/147bpm [361b/mi] 51cal 81/84rpm 215/245W 23.92/24.96mph 19) 1.64m - 4:00(2:27/m) 149/164bpm [364b/mi] 55cal 83/87rpm 230/268W 24.54/25.84mph 20) 1.69m - 4:00(2:22/m) 154/159bpm [365b/mi] 60cal 87/91rpm 252/290W 25.32/26.51mph 21) 3.32m - 9:00(2:43/m) 140/156bpm [380b/mi] 94cal 74/81rpm 174/214W 22.11/23.54mph 22) 0.03m - 4(2:10/m) 136/136bpm [294b/mi] 73/74rpm 211/174W 27.8/21.92mph Add a comment
Fri 10th Mar Mar 10	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
1.6mi, 48:01 Swim - General Split Summary === 1) 1.55mi - 48:01(30:55/mi) 400cal 27/rpm 1.94/2.23mph Add a comment	19.1mi, 1:40:34 Bike - General Split Summary === 1) 5mi - 25:44(5:09/mi) 281cal 11.66/18.51mph 2) 5mi - 27:17(5:27/mi) 284cal 11/22.4mph 3) 5mi - 25:11(5:02/mi) 269cal 11.91/21.66mph 4) 4.14mi - 22:22(5:25/mi) 230cal 11.09/24.63mph Add a comment	2.4mi, 43:48 Walk - General Split Summary === 1) 1mi - 16:42(16:42/mi) 87/115bpm [1453b/mi] 84cal 53/59rpm 3.59/5.78mph 2) 1mi - 19:14(19:14/mi) 93/117bpm [1789b/mi] 94cal 48/57rpm 3.12/3.95mph 3) 0.42mi - 7:52(18:35/mi) 103/117bpm [1914b/mi] 39cal 51/54rpm 3.23/3.63mph Add a comment 0mi, 39:27 Cross - Strength Add a comment 2.6mi, 35:46 Run - General Split Summary === 1) 1mi - 12:12(12:12/mi) 117/148bpm [1428b/mi] 87cal 4.92/6.93mph 2) 1mi - 14:29(14:29/mi) 114/132bpm [1651b/mi] 85cal 4.14/5.99mph 3) 0.2mi - 3:19(16:54/mi) 101/107bpm [1707b/mi] 17cal 3.55/4.19mph 4) 0.35mi - 5:46(16:29/mi) 102/110bpm [1681b/mi] 28cal 3.64/3.74mph Add a comment	0.9mi, 33:53 Swim - General Split Summary === 1) 0.11mi - 3:14(29:47/mi) 28cal 27/rpm 2.02/2.25mph 2) 0mi - 20(0/mi) 3) 0.14mi - 4:16(30:34/mi) 36cal 26/rpm 1.96/2.36mph 4) 0mi - 29(0/mi) 5) 0.02mi - 21(22:50/mi) 4cal 28/rpm 2.63/2.63mph 6) 0mi - 11(0/mi) 7) 0.02mi - 22(23:29/mi) 4cal 25/rpm 2.55/2.55mph 8) 0mi - 10(0/mi) 9) 0.02mi - 22(23:41/mi) 4cal 27/rpm 2.53/2.53mph 10) 0mi - 10(0/mi) 11) 0.02mi - 22(23:46/mi) 4cal 27/rpm 2.53/2.53mph 12) 0mi - 11(0/mi) 13) 0.02mi - 22(23:44/mi) 4cal 27/rpm 2.53/2.53mph 14) 0mi - 11(0/mi) 15) 0.02mi - 21(22:45/mi) 4cal 28/rpm 2.64/2.64mph 16) 0mi - 11(0/mi) 17) 0.02mi - 23(24:22/mi) 4cal 24/rpm 2.46/2.46mph 18) 0mi - 10(0/mi) 19) 0.02mi - 22(23:55/mi) 4cal 27/rpm 2.51/2.51mph 20) 0mi - 12(0/mi) 21) 0.02mi - 22(23:55/mi) 4cal 30/rpm 2.51/2.51mph 22) 0mi - 11(0/mi) 23) 0.02mi - 22(23:55/mi) 4cal 27/rpm 2.51/2.51mph 24) 0mi - 11(0/mi) 25) 0.02mi - 22(23:57/mi) 4cal 27/rpm 2.51/2.51mph 26) 0mi - 11(0/mi) 27) 0.02mi - 22(24:01/mi) 4cal 27/rpm 2.5/2.5mph 28) 0mi - 11(0/mi) 29) 0.02mi - 23(24:28/mi) 4cal 26/rpm 2.45/2.45mph 30) 0mi - 11(0/mi) 31) 0.02mi - 23(24:14/mi) 4cal 27/rpm 2.47/2.47mph 32) 0mi - 11(0/mi) 33) 0.02mi - 22(24:05/mi) 4cal 27/rpm 2.49/2.49mph 34) 0mi - 12(0/mi) 35) 0.02mi - 23(24:14/mi) 4cal 27/rpm 2.48/2.48mph 36) 0mi - 31(0/mi) 37) 0.03mi - 47(25:02/mi) 8cal 30/rpm 2.4/2.73mph 38) 0mi - 21(0/mi) 39) 0.03mi - 47(25:07/mi) 8cal 29/rpm 2.39/2.64mph 40) 0mi - 14(0/mi) 41) 0.03mi - 48(25:34/mi) 8cal 30/rpm 2.35/2.77mph 42) 0mi - 13(0/mi) 43) 0.03mi - 49(26:27/mi) 8cal 29/rpm 2.27/2.54mph 44) 0mi - 29(0/mi) 45) 0.03mi - 47(25:22/mi) 8cal 30/rpm 2.36/2.56mph 46) 0mi - 54(0/mi) 47) 0.03mi - 46(24:44/mi) 8cal 30/rpm 2.42/2.72mph 48) 0mi - 20(0/mi) 49) 0.03mi - 48(25:29/mi) 8cal 30/rpm 2.36/2.66mph 50) 0mi - 20(0/mi) 51) 0.03mi - 48(25:40/mi) 8cal 30/rpm 2.34/2.61mph 52) 0mi - 45(0/mi) 53) 0.06mi - 1:42(27:19/mi) 16cal 28/rpm 2.2/2.5mph 54) 0mi - 38(0/mi) 55) 0.06mi - 1:43(27:45/mi) 16cal 28/rpm 2.16/2.47mph 56) 0mi - 30(0/mi) 57) 0.06mi - 1:52(30:01/mi) 16cal 26/rpm 2/2.39mph Add a comment 1.7mi, 30:01 Walk - General Split Summary === 1) 1mi - 16:06(16:06/mi) 131/140bpm [2110b/mi] 173cal 58/80rpm 3.72/5.38mph 2) 0.67mi - 13:55(20:45/mi) 121/133bpm [2511b/mi] 118cal 60/78rpm 2.89/5.3mph Add a comment 0mi, 15:01 Run - General Split Summary === 1) 0mi - 15:01(0/mi) 136/156bpm [INFb/mi] 166cal 24/78rpm Add a comment 0mi, 20:01 Run - General Split Summary === 1) 0mi - 20:01(0/mi) 120/133bpm [INFb/mi] 190cal 57/65rpm Add a comment	4mi, 1:14:18 Walk - General Split Summary === 1) 1mi - 18:18(18:18/mi) 100/110bpm [1829b/mi] 99cal 50/56rpm 3.28/3.97mph 2) 1mi - 17:44(17:44/mi) 98/106bpm [1737b/mi] 76cal 52/55rpm 3.38/3.8mph 3) 1mi - 18:43(18:43/mi) 101/109bpm [1891b/mi] 83cal 49/54rpm 3.21/3.97mph 4) 1mi - 19:27(19:27/mi) 104/120bpm [2023b/mi] 102cal 47/78rpm 3.08/3.61mph 5) 0.01mi - 6(18:22/mi) 94/95bpm [1727b/mi] 51/52rpm 3.27/3.11mph Add a comment 22.3mi, 57:02 Bike - General Split Summary === 1) 3.75mi - 10:00(2:40/mi) 116/125bpm [310b/mi] 109cal 74/82rpm 183/243W 22.47/24.86mph 2) 1.7mi - 4:00(2:21/mi) 136/145bpm [320b/mi] 61cal 83/90rpm 256/293W 25.47/26.78mph 3) 0.7mi - 2:00(2:52/mi) 129/145bpm [370b/mi] 18cal 67/81rpm 151/225W 20.94/23.94mph 4) 1.71mi - 4:00(2:20/mi) 138/147bpm [322b/mi] 62cal 86/88rpm 262/295W 25.71/26.82mph 5) 0.7mi - 2:00(2:53/mi) 134/146bpm [385b/mi] 17cal 67/81rpm 150/249W 20.87/23.27mph 6) 1.73mi - 4:00(2:19/mi) 141/150bpm [327b/mi] 64cal 86/91rpm 267/296W 25.88/26.93mph 7) 0.7mi - 2:00(2:51/mi) 137/155bpm [390b/mi] 18cal 68/79rpm 151/198W 21.07/23.19mph 8) 1.72mi - 4:00(2:20/mi) 143/150bpm [333b/mi] 63cal 86/91rpm 263/315W 25.74/27.11mph 9) 0.7mi - 2:00(2:51/mi) 140/152bpm [400b/mi] 18cal 69/86rpm 152/258W 21.01/24mph 10) 1.73mi - 4:00(2:19/mi) 146/155bpm [338b/mi] 64cal 87/91rpm 267/299W 25.92/26.88mph 11) 0.69mi - 2:00(2:54/mi) 138/153bpm [400b/mi] 17cal 69/84rpm 147/235W 20.72/23.79mph 12) 1.7mi - 4:00(2:21/mi) 144/153bpm [339b/mi] 61cal 86/91rpm 257/291W 25.52/26.97mph 13) 0.68mi - 2:00(2:57/mi) 140/154bpm [412b/mi] 16cal 68/79rpm 141/187W 20.39/22.46mph 14) 1.71mi - 4:00(2:20/mi) 147/156bpm [344b/mi] 62cal 86/90rpm 261/287W 25.67/26.61mph 15) 0.69mi - 2:00(2:54/mi) 145/165bpm [420b/mi] 17cal 70/76rpm 146/198W 20.69/21.79mph 16) 1.7mi - 5:00(2:56/mi) 125/131bpm [368b/mi] 42cal 68/74rpm 140/172W 20.41/22.06mph 17) 0.01mi - 2(2:57/mi) 119/119bpm [351b/mi] 61/62rpm 162/108W 20.32/18.41mph Add a comment	2mi, 33:11 Walk - General Split Summary === 1) 1mi - 16:58(16:58/mi) 92/107bpm [1561b/mi] 93cal 54/58rpm 3.54/4.05mph 2) 1mi - 16:09(16:09/mi) 95/106bpm [1534b/mi] 85cal 55/59rpm 3.72/4.24mph 3) 0mi - 4(15:31/mi) 102/102bpm [1583b/mi] 53/53rpm 3.87/3.21mph Add a comment 0mi, 1:02:45 Cross - Yoga Split Summary === 1) 0mi - 1:02:45(0/mi) 71/100bpm [INFb/mi] 165cal Add a comment 0mi, 35:02 Run - General Split Summary === 1) 0mi - 35:02(0/mi) 113/127bpm [INFb/mi] 284cal 55/63rpm Add a comment 0mi, 20:06 Cross - Strength Add a comment 1.2mi, 46:25 Swim - General Split Summary === 1) 0.25mi - 7:08(28:43/mi) 64cal 26/rpm 2.09/2.54mph 2) 0mi - 2:09(0/mi) 3) 0.25mi - 7:08(28:42/mi) 64cal 25/rpm 2.09/2.57mph 4) 0mi - 1:57(0/mi) 5) 0.03mi - 45(23:57/mi) 8cal 27/rpm 2.51/2.9mph 6) 0mi - 11(0/mi) 7) 0.03mi - 47(25:01/mi) 8cal 26/rpm 2.4/3.14mph 8) 0mi - 9(0/mi) 9) 0.03mi - 47(25:12/mi) 8cal 26/rpm 2.38/3mph 10) 0mi - 9(0/mi) 11) 0.03mi - 47(25:17/mi) 8cal 27/rpm 2.37/2.79mph 12) 0mi - 9(0/mi) 13) 0.03mi - 47(24:57/mi) 8cal 26/rpm 2.4/2.79mph 14) 0mi - 10(0/mi) 15) 0.03mi - 47(25:16/mi) 8cal 25/rpm 2.38/2.9mph 16) 0mi - 9(0/mi) 17) 0.03mi - 47(25:23/mi) 8cal 25/rpm 2.36/2.79mph 18) 0mi - 10(0/mi) 19) 0.03mi - 47(25:28/mi) 8cal 27/rpm 2.36/2.76mph 20) 0mi - 8(0/mi) 21) 0.03mi - 46(24:53/mi) 8cal 27/rpm 2.41/2.7mph 22) 0mi - 9(0/mi) 23) 0.03mi - 47(24:59/mi) 8cal 26/rpm 2.4/2.72mph 24) 0mi - 13(0/mi) 25) 0.03mi - 47(25:25/mi) 8cal 27/rpm 2.36/2.63mph 26) 0mi - 9(0/mi) 27) 0.03mi - 47(25:23/mi) 8cal 27/rpm 2.36/2.81mph 28) 0mi - 9(0/mi) 29) 0.03mi - 46(24:50/mi) 8cal 25/rpm 2.42/2.84mph 30) 0mi - 10(0/mi) 31) 0.03mi - 48(25:31/mi) 8cal 26/rpm 2.35/2.9mph 32) 0mi - 9(0/mi) 33) 0.03mi - 47(25:09/mi) 8cal 27/rpm 2.38/2.63mph 34) 0mi - 9(0/mi) 35) 0.03mi - 46(24:50/mi) 8cal 26/rpm 2.42/2.74mph 36) 0mi - 9(0/mi) 37) 0.03mi - 47(25:24/mi) 8cal 24/rpm 2.36/2.58mph 38) 0mi - 9(0/mi) 39) 0.03mi - 47(25:23/mi) 8cal 25/rpm 2.36/2.8mph 40) 0mi - 9(0/mi) 41) 0.03mi - 48(26:00/mi) 8cal 25/rpm 2.31/2.67mph 42) 0mi - 10(0/mi) 43) 0.03mi - 47(25:19/mi) 8cal 25/rpm 2.37/2.84mph 44) 0mi - 5:40(0/mi) 45) 0.12mi - 3:42(29:43/mi) 34cal 25/rpm 2.02/2.14mph Add a comment	3.3mi, 1:06:47 Walk - General Split Summary === 1) 1mi - 17:31(17:31/mi) 95/113bpm [1664b/mi] 88cal 52/56rpm 3.42/4.4mph 2) 1mi - 25:55(25:55/mi) 79/105bpm [2048b/mi] 96cal 33/59rpm 2.32/4.05mph 3) 1mi - 18:22(18:22/mi) 85/100bpm [1561b/mi] 83cal 50/54rpm 3.27/3.61mph 4) 0.28mi - 4:58(17:39/mi) 89/96bpm [1571b/mi] 25cal 50/54rpm 3.4/3.7mph Add a comment 18mi, 49:12 Bike - General Split Summary === 1) 3.85mi - 10:00(2:36/mi) 122/137bpm [317b/mi] 118cal 78/82rpm 197/288W 23.08/26.19mph 2) 1.3mi - 3:00(2:18/mi) 143/148bpm [329b/mi] 48cal 60/63rpm 271/299W 26.09/26.97mph 3) 1.11mi - 3:00(2:42/mi) 134/148bpm [362b/mi] 31cal 79/83rpm 177/253W 22.23/27.22mph 4) 1.32mi - 3:00(2:17/mi) 145/153bpm [330b/mi] 50cal 61/64rpm 280/313W 26.35/27.09mph 5) 1.14mi - 3:00(2:39/mi) 140/153bpm [370b/mi] 33cal 79/86rpm 188/280W 22.7/25.69mph 6) 1.31mi - 3:00(2:18/mi) 148/156bpm [340b/mi] 49cal 65/69rpm 273/319W 26.1/27.68mph 7) 0.6mi - 3:00(5:00/mi) 144/157bpm [720b/mi] 32cal 73/84rpm 163/319W 11.99/27.45mph 8) 0mi - 1:41(0/mi) 127/140bpm [INFb/mi] 5cal 73/84rpm 9) 0.77mi - 3:00(3:53/mi) 136/145bpm [528b/mi] 24cal 74/86rpm 135/294W 15.45/26.82mph 10) 1.31mi - 3:00(2:17/mi) 148/155bpm [339b/mi] 49cal 62/79rpm 276/300W 26.21/27.11mph 11) 1.14mi - 3:00(2:38/mi) 142/155bpm [374b/mi] 33cal 76/82rpm 188/260W 22.75/25.86mph 12) 1.09mi - 2:30(2:18/mi) 149/156bpm [342b/mi] 41cal 62/66rpm 274/311W 26.15/27.36mph 13) 3.05mi - 8:01(2:38/mi) 141/157bpm [371b/mi] 91cal 72/77rpm 189/306W 22.78/27.09mph Add a comment
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
1.6mi, 49:31 Swim - General Split Summary === 1) 1.62mi - 49:31(30:39/mi) 416cal 26/rpm 1.96/2.32mph Add a comment 0mi, 50:01 Run - General Split Summary === 1) 0mi - 50:01(0/mi) 120/135bpm [INFb/mi] 434cal 56/60rpm Add a comment	2.1mi, 38:02 Walk - General Split Summary === 1) 1mi - 18:17(18:17/mi) 96/111bpm [1754b/mi] 90cal 51/56rpm 3.28/4.09mph 2) 1mi - 17:54(17:54/mi) 92/113bpm [1646b/mi] 77cal 51/54rpm 3.35/3.7mph 3) 0.11mi - 1:52(17:24/mi) 99/106bpm [1722b/mi] 7cal 52/54rpm 3.45/3.61mph Add a comment 3.2mi, 1:08:11 Walk - General Split Summary === 1) 1mi - 18:19(18:19/mi) 96/111bpm [1759b/mi] 92cal 50/54rpm 3.27/3.67mph 2) 1mi - 26:53(26:53/mi) 94/119bpm [2526b/mi] 116cal 34/57rpm 2.23/3.92mph 3) 1mi - 18:42(18:42/mi) 93/116bpm [1739b/mi] 80cal 50/54rpm 3.21/3.51mph 4) 0.24mi - 4:17(18:04/mi) 90/104bpm [1626b/mi] 17cal 50/54rpm 3.32/3.7mph Add a comment 23.3mi, 2:00:02 Bike - General Split Summary === 1) 5mi - 26:55(5:23/mi) 275cal 11.15/17.51mph 2) 5mi - 24:48(4:58/mi) 259cal 12.1/20.79mph 3) 5mi - 23:24(4:41/mi) 253cal 12.82/21.83mph 4) 5mi - 23:51(4:46/mi) 273cal 12.58/22.69mph 5) 3.28mi - 21:05(6:25/mi) 186cal 9.35/20.02mph Add a comment	4mi, 1:08:23 Walk - General Split Summary === 1) 1mi - 16:37(16:37/mi) 87/98bpm [1445b/mi] 83cal 54/59rpm 3.61/4.4mph 2) 1mi - 16:33(16:33/mi) 82/100bpm [1357b/mi] 69cal 54/58rpm 3.63/3.99mph 3) 1mi - 17:58(17:58/mi) 88/103bpm [1581b/mi] 71cal 48/71rpm 3.34/4.09mph 4) 1mi - 17:13(17:13/mi) 95/116bpm [1636b/mi] 80cal 53/55rpm 3.49/4.05mph 5) 0mi - 2(14:53/mi) 92/93bpm [1370b/mi] 52/52rpm 4.04/3.51mph Add a comment	0mi, 10:01 Run - General Split Summary === 1) 0mi - 10:01(0/mi) 131/154bpm [INFb/mi] 104cal 6/78rpm Add a comment 0mi, 46:01 Run - General Split Summary === 1) 0mi - 46:01(0/mi) 124/137bpm [INFb/mi] 444cal 56/66rpm Add a comment 1.2mi, 41:26 Swim - General Split Summary === 1) 0.25mi - 7:21(29:34/mi) 64cal 27/rpm 2.03/2.35mph 2) 0mi - 42(0/mi) 3) 0.12mi - 3:31(28:14/mi) 32cal 28/rpm 2.13/2.37mph 4) 0mi - 21(0/mi) 5) 0.12mi - 3:30(28:06/mi) 32cal 29/rpm 2.14/2.42mph 6) 0mi - 21(0/mi) 7) 0.12mi - 3:31(28:20/mi) 32cal 28/rpm 2.12/2.47mph 8) 0mi - 20(0/mi) 9) 0.12mi - 3:31(28:18/mi) 32cal 28/rpm 2.12/2.4mph 10) 0mi - 22(0/mi) 11) 0.12mi - 3:33(28:35/mi) 32cal 28/rpm 2.1/2.41mph 12) 0mi - 1:37(0/mi) 13) 0.03mi - 45(24:20/mi) 8cal 29/rpm 2.47/2.62mph 14) 0mi - 13(0/mi) 15) 0.03mi - 46(24:54/mi) 8cal 30/rpm 2.41/2.64mph 16) 0mi - 11(0/mi) 17) 0.03mi - 48(25:58/mi) 8cal 30/rpm 2.31/2.51mph 18) 0mi - 49(0/mi) 19) 0.03mi - 46(24:34/mi) 8cal 30/rpm 2.44/2.82mph 20) 0mi - 13(0/mi) 21) 0.03mi - 49(26:18/mi) 8cal 29/rpm 2.28/2.42mph 22) 0mi - 10(0/mi) 23) 0.03mi - 50(26:36/mi) 8cal 28/rpm 2.25/2.41mph 24) 0mi - 12(0/mi) 25) 0.03mi - 49(26:30/mi) 8cal 29/rpm 2.26/2.42mph 26) 0mi - 19(0/mi) 27) 0.03mi - 49(26:20/mi) 8cal 28/rpm 2.28/2.46mph 28) 0mi - 13(0/mi) 29) 0.03mi - 50(26:43/mi) 8cal 29/rpm 2.25/2.41mph 30) 0mi - 17(0/mi) 31) 0.03mi - 50(26:36/mi) 8cal 28/rpm 2.26/2.61mph 32) 0mi - 16(0/mi) 33) 0.06mi - 1:51(29:51/mi) 16cal 26/rpm 2.01/2.13mph Add a comment	4mi, 1:10:00 Walk - General Split Summary === 1) 1mi - 18:24(18:24/mi) 96/107bpm [1767b/mi] 92cal 49/56rpm 3.26/3.76mph 2) 1mi - 17:06(17:06/mi) 86/96bpm [1471b/mi] 81cal 52/57rpm 3.51/3.76mph 3) 1mi - 16:51(16:51/mi) 93/102bpm [1567b/mi] 77cal 52/56rpm 3.56/4.03mph 4) 1mi - 17:35(17:35/mi) 93/103bpm [1635b/mi] 81cal 52/55rpm 3.41/3.7mph 5) 0mi - 3(27:14/mi) 75/75bpm [2042b/mi] 46/47rpm 2.21/1.94mph Add a comment 0mi, 1:01:33 Cross - Yoga Split Summary === 1) 0mi - 1:01:33(0/mi) 73/107bpm [INFb/mi] 177cal Add a comment 23.1mi, 59:03 Bike - General Split Summary === 1) 3.57mi - 10:00(2:48/mi) 114/122bpm [319b/mi] 96cal 73/82rpm 161/238W 21.42/24.46mph 2) 2.52mi - 6:00(2:23/mi) 141/147bpm [335b/mi] 89cal 84/90rpm 249/298W 25.24/26.82mph 3) 1.07mi - 3:00(2:48/mi) 130/146bpm [364b/mi] 28cal 70/78rpm 160/223W 21.42/23.31mph 4) 2.51mi - 6:00(2:23/mi) 143/149bpm [341b/mi] 88cal 84/88rpm 247/293W 25.15/26.36mph 5) 1.09mi - 3:00(2:46/mi) 134/149bpm [370b/mi] 29cal 71/83rpm 166/248W 21.71/23.61mph 6) 2.51mi - 6:00(2:23/mi) 144/150bpm [344b/mi] 88cal 85/91rpm 246/283W 25.14/26.63mph 7) 1.08mi - 3:00(2:46/mi) 135/153bpm [374b/mi] 29cal 71/83rpm 166/245W 21.65/24.67mph 8) 2.51mi - 6:00(2:23/mi) 145/155bpm [346b/mi] 88cal 85/90rpm 246/288W 25.12/26.49mph 9) 1.1mi - 3:00(2:43/mi) 136/147bpm [369b/mi] 31cal 73/84rpm 174/245W 22.09/25.09mph 10) 2.51mi - 6:00(2:23/mi) 147/151bpm [351b/mi] 88cal 85/91rpm 246/288W 25.13/26.78mph 11) 1.08mi - 3:00(2:46/mi) 138/150bpm [382b/mi] 29cal 72/84rpm 166/240W 21.68/24.82mph 12) 1.45mi - 4:00(2:45/mi) 129/135bpm [355b/mi] 40cal 72/76rpm 167/204W 21.78/23.73mph 13) 0.02mi - 3(2:27/mi) 128/128bpm [314b/mi] 71/73rpm 165/189W 24.43/21.58mph Add a comment	0mi, 45:07 Run - General Split Summary === 1) 0mi - 45:07(0/mi) 121/137bpm [INFb/mi] 401cal 60/71rpm Add a comment 1.4mi, 52:04 Swim - General Split Summary === 1) 0.25mi - 7:03(28:23/mi) 64cal 26/rpm 2.11/2.42mph 2) 0mi - 2:31(0/mi) 3) 0.25mi - 7:07(28:40/mi) 64cal 25/rpm 2.09/2.48mph 4) 0mi - 2:11(0/mi) 5) 0.12mi - 3:16(26:15/mi) 32cal 26/rpm 2.29/2.62mph 6) 0mi - 3:02(0/mi) 7) 0.06mi - 1:32(24:35/mi) 16cal 29/rpm 2.44/2.94mph 8) 0mi - 21(0/mi) 9) 0.06mi - 1:35(25:30/mi) 16cal 28/rpm 2.35/2.63mph 10) 0mi - 15(0/mi) 11) 0.06mi - 1:37(26:01/mi) 16cal 30/rpm 2.31/2.56mph 12) 0mi - 21(0/mi) 13) 0.06mi - 1:38(26:18/mi) 16cal 28/rpm 2.28/2.56mph 14) 0mi - 19(0/mi) 15) 0.06mi - 1:35(25:24/mi) 16cal 27/rpm 2.36/2.7mph 16) 0mi - 18(0/mi) 17) 0.06mi - 1:35(25:34/mi) 16cal 28/rpm 2.35/2.78mph 18) 0mi - 28(0/mi) 19) 0.06mi - 1:40(26:55/mi) 16cal 25/rpm 2.23/2.46mph 20) 0mi - 20(0/mi) 21) 0.06mi - 1:40(26:54/mi) 16cal 25/rpm 2.23/2.51mph 22) 0mi - 16(0/mi) 23) 0.06mi - 1:35(25:28/mi) 16cal 27/rpm 2.36/2.62mph 24) 0mi - 16(0/mi) 25) 0.06mi - 1:37(26:04/mi) 16cal 30/rpm 2.3/2.4mph 26) 0mi - 1:31(0/mi) 27) 0.12mi - 3:05(24:48/mi) 32cal 28/rpm 2.42/2.87mph 28) 0mi - 1:27(0/mi) 29) 0.06mi - 1:52(30:00/mi) 18cal 27/rpm 2/2.41mph Add a comment	-

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