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allymac M60

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About Me
Targets set for 2012 sub 21min 5k sub 37min 5mile sub 45min 10k sub1.50 half marathon Show More...

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Recent Training
22nd May	General	6.1mi	59:38
21st May	General	3mi	26:34
21st May	General	0.1mi	1:23
19th May	General	4.2mi	36:00
18th May	General	3.1mi	31:53

12 Month Benchmarks	Run	Bike
Mile	7:24	3:38
5k	25:35	13:13
5mi	41:33	23:26
10k	51:31	29:12

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Best Times
Best WAVA

Dist	Races	PB	WB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2017
4km	8	17:44 7:08/mi	64.07								18:11 61.98	17:44 64.07		19:09 61.34
5km	10	21:21 6:52/mi	68.71	29:28 47.88		25:28 56.22	23:44 60.77		21:21 68.57	22:21 66.01	21:38 68.71	22:38 66.19
3.7mi	1	26:38 7:17/mi	65.75									26:38 65.75
3.9mi	3	27:56 7:10/mi	66.29							27:56 66.29	28:59 64.38			30:59 62.63
8km	5	42:47 8:36/mi	55.49						42:47 55.49					48:12 52.21
5mi	6	35:58 7:12/mi	68.04					37:17 63.02		37:26 64.31	36:50 65.89	35:58 68.04	37:04 66.58
8.7km	1	43:18 8:01/mi	60.60									43:18 60.60
9km	5	42:45 7:39/mi	64.02					46:35 56.87	48:18 54.85				42:45 64.02
10km	21	45:11 7:16/mi	68.21		54:17 53.11	51:57 55.95	48:47 60.07	45:42 64.65	45:21 65.69	48:14 62.29	45:51 66.08	46:05 66.31	45:11 68.21	51:00 62.04
12km	2	57:25 7:42/mi	63.82									57:25 63.82	59:02 62.60
10mi	2	1:19:45 7:59/mi	63.38										1:19:45 63.38
13.1mi	5	1:50:52 8:28/mi	57.76				2:12:35 47.89	1:50:52 57.76	1:54:55 56.21
26.2mi	1	4:05:12 9:22/mi	55.47						4:05:12 55.47

2017		Result	WAVA	Distance
25 Nov	East District XC League Race 2 - Alloa	50:26	49.90	8km
11 Nov	NATIONAL SHORT COURSE XC CHAMPIONSHIPS	19:27	60.39	4km
28 Oct	National XC Relays, Cumbernauld	19:16	60.97	4km
21 Oct	East District XC League Race 1 - Stirling SB	48:12	52.21	8km
14 Oct	EAST DISTRICT XC RELAY CHAMPIONSHIPS SB	19:09	61.34	4km
10 Sep	City of Stirling 10k SB	51:00	62.04	10km
15 Aug	Carnegie Harriers Memorial Race SB	30:59	62.63	3.9mi
2014		Result	WAVA	Distance
6 Apr	Grangemouth Round the Houses 10k PB	45:11	68.21	10km
8 Mar	KB5 - Kings Buildings 5 mile road race SB	37:04	66.58	5mi
2 Mar	Lasswade 10 Mile Road Race PB	1:19:45	63.38	10mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	59:02	62.60	12km
1 Feb	Scottish National Masters XC Championships - Men	42:25	57.36	8km
18 Jan	Scottish Athletics East District Cross Country League (Broxburn) PB	42:45	64.02	9km
2013		Result	WAVA	Distance
23 Nov	East District XC League Race 2 (Alloa)	42:32	57.20	8km
26 Oct	National XC Relays, Cumbernauld PB	17:44	64.07	4km
19 Oct	East District XC League Race 1 - Stirling	41:37	65.77	9km
13 Oct	Scottish Athletics East District XC Relays Championships	17:30	64.92	4km
29 Sep	Linlithgow 10k (& Junior Fun run)	46:34	65.62	10km
4 Sep	Self Transcendence Meadows 5K SB	22:38	66.19	5km
3 Jul	Brig Bash 5 PB	35:58	68.04	5mi
21 Jun	Black Rock '5' Race	35:04	69.78	5mi
9 Mar	Jack Crawford Springburn Cup 10k Race SB	46:05	66.31	10km
23 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	57:25	63.82	12km
27 Jan	Scottish Veteran Harriers Club Road Relays PB	26:38	65.75	3.66mi
12 Jan	East District XC League Race 3 (Broxburn) PB	43:18	60.60	8.7km
2012		Result	WAVA	Distance
8 Dec	East District XC Championships (Cupar)	50:17	62.06	6.4mi
24 Nov	East District XC League Race 2 (Livingston)	46:19	56.59	5.4mi
27 Oct	National XC Relays, Cumbernauld	18:46	60.05	4km
20 Oct	East District XC League Race 1 - Stirling	42:58	63.18	9km
13 Oct	Scottish Athletics East District CC Relay Championships SB	18:11	61.98	4km
16 Sep	City of Stirling 10k	46:28	65.20	10km
7 Aug	Graham Clark Memorial Race SB	28:59	64.38	3.9mi
6 Jun	Corstorphine 5 Mile Road Race SB	36:50	65.89	5mi
23 May	Livingston 5k Road Race	22:58	64.73	5km
16 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) SB	21:38	68.71	5km
25 Mar	Grangemouth Round the Houses 10k SB	45:51	66.08	10km
2011		Result	WAVA	Distance
20 Nov	East District XC League Race 2 (Livingston)	46:07	56.38	5.4mi
18 Sep	City of Stirling 10k	48:22	62.11	10km
30 Aug	Graham Clark Memorial Race PB	27:56	66.29	3.9mi
27 Aug	glen challenge	1:34:00	52.39	10mi
18 Aug	Broadwood 5K (4.6k really!)	19:46	68.66	4.6km
4 Jun	Strathallan 5 Mile Road Race SB	37:26	64.31	5mi
1 Jun	Auld Toun 10K Road Race, Dunfermline SB	48:14	62.29	10km
25 May	Livingston 5k Road Race	23:03	64.00	5km
11 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) SB	22:21	66.00	5km
2010		Result	WAVA	Distance
16 Oct	East District XC league(Stirling) PB	42:47	55.49	8km
3 Oct	Baxters Loch Ness Marathon PB	4:05:12	55.47	26.2mi
4 Jul	launceston half marathon SB	1:54:55	56.21	13.1mi
29 Jun	jogscotland 5k Challenge - Edinburgh 1 - Inverleith Park PB	21:21	68.57	5km
17 Apr	Edinburgh Parkrun	21:30	68.10	5km
28 Mar	Grangemouth Round the Houses 10K SB	45:21	65.69	10km
16 Jan	East District XC League - Broxburn SB	48:18	54.85	9km
2009		Result	WAVA	Distance
5 Dec	Scottish East District XC Championships (Men)	50:40	56.31	6mi
22 Nov	East District CC League - Dunfermline SB	46:35	56.87	9km
24 Oct	National XC Relays, Cumbernauld	19:56	55.19	4km
27 Sep	East Neuk 10K SB	45:42	64.65	10km
12 Jul	Crieff 10K	50:50	58.12	10km
5 Jul	Launceston Half Marathon	1:59:52	53.42	13.1mi
24 May	West Lothian Run Half Marathon	2:24:00	44.47	13.1mi
26 Apr	Balfron 10K	50:49	58.14	10km
29 Mar	Grangemouth Round the Houses 10K	47:14	62.55	10km
22 Mar	Alloa Half Marathon PB	1:50:52	57.76	13.1mi
28 Feb	Cupar 5 Mile Road Race SB	37:17	63.02	5mi
2008		Result	WAVA	Distance
14 Sep	City of Stirling 10K SB	48:47	60.07	10km
3 Aug	Scottish Gas 10K	51:31	56.88	10km
6 Jul	Launceston Half Marathon SB	2:12:35	47.89	13.1mi
19 Jun	jogscotland 5k Challenge - Aberdeen - Hazlehead Park SB	23:44	60.77	5km
10 May	Deafblind Scotland 10K	56:11	52.16	10km
17 Feb	Grangemouth Round the Houses 10K	49:40	58.52	10km
2007		Result	WAVA	Distance
19 Jun	Glasgow Jog Scotland 5k SB	25:28	56.22	5km
9 May	Auld Toun 10K Road Race, Dunfermline SB	51:57	55.95	10km
15 Apr	Grangemouth Round the Houses 10K	53:28	54.36	10km
2006		Result	WAVA	Distance
13 May	Trossachs 10k Trail Race	56:14	51.27	10km
23 Apr	Grangemouth Round the Houses 10K SB	54:17	53.11	10km
2005		Result	WAVA	Distance
13 Jul	jog scotland 5k edinburgh SB	29:28	47.88	5km

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	59	48	72	71	44	0	0	0	0	0	0	0	293
2022	0	0	7	11	33	0	0	0	0	0	0	0	51
2021	38	50	64	90	60	71	76	84	67	72	67	61	799
2021	0	0	0	9	30	21	46	11	72	0	0	0	190
2020	86	80	90	90	87	100	61	53	32	60	33	35	807
2020	0	0	0	0	13	12	45	0	6	0	0	0	76
2019	83	101	87	46	78	77	78	101	56	66	71	57	901
2019	0	0	0	0	0	0	0	0	20	0	0	0	20
2018	14	45	57	56	97	62	85	59	65	76	90	79	786
2018	0	0	0	8	0	0	0	0	0	0	0	0	8
2017	0	0	56	64	52	61	55	72	64	67	69	41	600
2017	0	0	0	0	0	0	19	16	0	0	0	0	35
2015	3.2	8.9	8	0	0	0	0	0	0	0	0	0	20
2014	86	79	62	43	0	0	0	0	0	0	0	0	270
2014	0	0	0	17	162	45	0	0	0	0	0	0	225
2013	117	82	40	12	79	96	64	82	101	86	85	73	918
2013	0	0	0	35	59	21	122	36	0	0	0	0	273
2012	131	102	119	104	101	102	51	97	95	121	79	99	1201
2012	0	0	0	0	42	0	42	62	24	7	0	0	178
2011	0	0	0	0	0	0	0.2	0	0	0.4	0	0	0.6
2011	29	35	78	71	87	107	93	112	82	100	82	76	950
2011	16	0	0	29	36	0	0	0	0	0	0	0	81
2010	0	0	0	0.6	0	0	0	0	0	0	0.9	0	1.6
2010	107	105	114	101	100	104	150	172	135	82	0	0	1171
2009	41	55	99	47	0	73	108	101	89	74	52	59	797
2009	0	0	0	0	74	35	0	0	0	0	0	0	108
2008	0	0	0	0	0	0	0	0	0	0	0	8	8
2007	0	0	0	2	0	0	0	0	0	0	0	0	2

Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5
-	4mi, 39:02 Run - General Split Summary === 1) 1m - 9:43(9:43/m) 119/123bpm [1157b/mi] 109cal 6.17/0mph 2) 1m - 9:38(9:38/m) 121/126bpm [1165b/mi] 108cal 6.23/0mph 3) 1m - 9:47(9:47/m) 121/125bpm [1184b/mi] 106cal 6.13/0mph 4) 1m - 9:47(9:47/m) 121/125bpm [1183b/mi] 101cal 6.14/0mph 5) 0.01m - 7(9:38/m) 120/121bpm [1156b/mi] 1cal 6.23/0mph Add a comment	-	-	0mi, 15 Run - General Split Summary === 1) 0.02m - 15(16:17/m) 128/142bpm [2084b/mi] 2cal 3.69/0mph Add a comment	-	-
Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12
12.6mi, 1:16:10 Bike - General Split Summary === 1) 5m - 30:45(6:09/m) 80/138bpm [492b/mi] 135cal 9.76/0mph 2) 5m - 30:07(6:01/m) 85/99bpm [512b/mi] 134cal 9.96/0mph 3) 2.61m - 15:18(5:51/m) 89/105bpm [521b/mi] 75cal 10.25/0mph Add a comment 12.7mi, 1:25:34 Bike - General Split Summary === 1) 5m - 34:42(6:56/m) 82/136bpm [569b/mi] 162cal 8.65/0mph 2) 5m - 27:23(5:29/m) 77/93bpm [422b/mi] 97cal 10.95/0mph 3) 2.71m - 23:29(8:40/m) 79/123bpm [685b/mi] 91cal 6.92/0mph Add a comment	0.2mi, 1:59 Run - General Split Summary === 1) 0.2m - 1:59(9:53/m) 123/134bpm [1216b/mi] 22cal 6.07/0mph Add a comment 3mi, 25:58 Run - General Split Summary === 1) 1m - 8:09(8:09/m) 136/144bpm [1109b/mi] 106cal 7.36/0mph 2) 1m - 8:57(8:57/m) 148/154bpm [1326b/mi] 128cal 6.7/0mph 3) 0.99m - 8:52(8:58/m) 152/158bpm [1362b/mi] 130cal 6.7/0mph Add a comment 0.2mi, 1:23 Run - General Split Summary === 1) 0.17m - 1:23(8:15/m) 99/112bpm [817b/mi] 10cal 7.27/0mph Add a comment	6.5mi, 1:03:29 Run - General Split Summary === 1) 1m - 9:16(9:16/m) 120/133bpm [1111b/mi] 104cal 6.48/0mph 2) 1m - 9:35(9:35/m) 132/142bpm [1264b/mi] 120cal 6.27/0mph 3) 1m - 9:42(9:42/m) 133/145bpm [1291b/mi] 118cal 6.18/0mph 4) 1m - 9:36(9:36/m) 128/135bpm [1229b/mi] 108cal 6.25/0mph 5) 1m - 10:11(10:11/m) 128/132bpm [1304b/mi] 113cal 5.89/0mph 6) 1m - 9:56(9:56/m) 129/138bpm [1282b/mi] 109cal 6.04/0mph 7) 0.5m - 5:13(10:22/m) 128/135bpm [1327b/mi] 54cal 5.79/0mph Add a comment	-	4.3mi, 35:03 Run - General Split Summary === 1) 1m - 8:47(8:47/m) 121/139bpm [1063b/mi] 96cal 6.83/0mph 2) 1m - 7:46(7:46/m) 126/143bpm [980b/mi] 85cal 7.72/0mph 3) 1m - 7:20(7:20/m) 134/150bpm [983b/mi] 84cal 8.18/0mph 4) 1m - 8:20(8:20/m) 123/155bpm [1026b/mi] 80cal 7.2/0mph 5) 0.3m - 2:49(9:22/m) 127/129bpm [1190b/mi] 31cal 6.4/0mph Add a comment	7.9mi, 47:04 Bike - General Split Summary === 1) 5m - 34:01(6:48/m) 86/113bpm [585b/mi] 174cal 8.82/0mph 2) 2.85m - 13:02(4:35/m) 85/98bpm [389b/mi] 56cal 13.1/0mph Add a comment	1.4mi, 13:17 Run - General Split Summary === 1) 1m - 9:52(9:52/m) 126/137bpm [1244b/mi] 117cal 6.08/0mph 2) 0.37m - 3:25(9:11/m) 130/132bpm [1193b/mi] 42cal 6.54/0mph Add a comment 1mi, 7:13 Run - General Split Summary === 1) 0.99m - 7:13(7:18/m) 143/155bpm [1045b/mi] 97cal 8.21/0mph Add a comment 1.1mi, 9:42 Run - General Split Summary === 1) 1m - 8:49(8:49/m) 120/131bpm [1058b/mi] 100cal 6.8/0mph 2) 0.1m - 53(8:59/m) 92/127bpm [827b/mi] 5cal 6.68/0mph Add a comment
Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18	Thu 19th May May 19
-	0.5mi, 5:38 Run - General Split Summary === 1) 0.54m - 5:38(10:22/m) 125/134bpm [1295b/mi] 65cal 5.79/0mph Add a comment 3mi, 26:03 Run - General Split Summary === 1) 1m - 8:10(8:10/m) 130/139bpm [1061b/mi] 101cal 7.35/0mph 2) 1m - 9:18(9:18/m) 139/144bpm [1293b/mi] 122cal 6.45/0mph 3) 0.99m - 8:35(8:39/m) 143/155bpm [1238b/mi] 116cal 6.93/0mph Add a comment 0.3mi, 2:53 Run - General Split Summary === 1) 0.28m - 2:53(10:25/m) 100/116bpm [1042b/mi] 23cal 5.76/0mph Add a comment	-	-	6.1mi, 57:44 Run - General Split Summary === 1) 1m - 9:14(9:14/m) 171/180bpm [1579b/mi] 152cal 6.5/0mph 2) 1m - 9:19(9:19/m) 176/185bpm [1639b/mi] 155cal 6.44/0mph 3) 1m - 9:23(9:23/m) 184/191bpm [1725b/mi] 156cal 6.4/0mph 4) 1m - 9:40(9:40/m) 190/197bpm [1835b/mi] 161cal 6.21/0mph 5) 1m - 9:42(9:42/m) 190/197bpm [1842b/mi] 162cal 6.19/0mph 6) 1m - 9:59(9:59/m) 190/201bpm [1896b/mi] 167cal 6.01/0mph 7) 0.05m - 29(10:42/m) 187/191bpm [2002b/mi] 7cal 5.61/0mph Add a comment	3.1mi, 31:53 Run - General Split Summary === 1) 1m - 9:47(9:47/m) 113/154bpm [1105b/mi] 92cal 6.14/0mph 2) 1m - 10:03(10:03/m) 121/130bpm [1216b/mi] 104cal 5.97/0mph 3) 1m - 10:58(10:58/m) 123/132bpm [1349b/mi] 110cal 5.47/0mph 4) 0.1m - 1:05(10:23/m) 124/131bpm [1288b/mi] 11cal 5.78/0mph Add a comment	4.2mi, 36:00 Run - General Split Summary === 1) 1m - 9:30(9:30/m) 116/127bpm [1102b/mi] 95cal 6.31/0mph 2) 1m - 8:08(8:08/m) 118/137bpm [959b/mi] 78cal 7.38/0mph 3) 1m - 7:31(7:31/m) 132/151bpm [993b/mi] 83cal 7.97/0mph 4) 1m - 8:47(8:47/m) 132/154bpm [1159b/mi] 97cal 6.83/0mph 5) 0.22m - 2:04(9:31/m) 131/133bpm [1246b/mi] 23cal 6.31/0mph Add a comment
Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22	Mon 23rd May May 23	Tue 24th May May 24	Wed 25th May May 25	Thu 26th May May 26
-	3mi, 26:34 Run - General Split Summary === 1) 1m - 8:30(8:30/m) 154/179bpm [1310b/mi] 120cal 7.05/0mph 2) 1m - 9:15(9:15/m) 141/178bpm [1305b/mi] 118cal 6.48/0mph 3) 0.99m - 8:48(8:55/m) 137/151bpm [1222b/mi] 108cal 6.73/0mph Add a comment 0.1mi, 1:23 Run - General Split Summary === 1) 0.13m - 1:23(10:55/m) 95/103bpm [1037b/mi] 9cal 5.5/0mph Add a comment	6.1mi, 59:38 Run - General Split Summary === 1) 1m - 9:30(9:30/m) 129/171bpm [1225b/mi] 108cal 6.32/0mph 2) 1m - 9:50(9:50/m) 123/130bpm [1210b/mi] 104cal 6.1/0mph 3) 1m - 10:19(10:19/m) 121/130bpm [1248b/mi] 101cal 5.82/0mph 4) 1m - 9:56(9:56/m) 121/126bpm [1202b/mi] 92cal 6.04/0mph 5) 1m - 9:38(9:38/m) 114/121bpm [1099b/mi] 66cal 6.23/0mph 6) 1m - 9:39(9:39/m) 120/127bpm [1157b/mi] 80cal 6.22/0mph 7) 0.08m - 47(9:48/m) 122/124bpm [1196b/mi] 7cal 6.12/0mph Add a comment	-	-	-	-

allymac M60

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