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Son of a Pronator Man M55

About

Race Times

All Races

Mileage

Training

Blog

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Carnegie Harriers

Races
377
Miles
20340
Miles
386
Miles
13643
WAVA
80.04%
Mile
5:30
5k
18:43
5M
30:56
10k
39:02
10M
1:05:41
Half
1:25:25
Mara
3:08:52
20k
42:51
750m
15:42

About Me

In the gutter but looking at the starts

Race Standard

Sailfish (78)

Current Status

working hard to be mediocre

Planned Races
26th Oct 19	National XC Relays, Cumbernauld
2nd Nov 19	Auchterarder 10K
3rd Nov 19	Auchterarder Half Marathon
23rd Nov 19	Scottish Athletics East District Cross Country League (Broxburn)
24th Nov 19	Newhailes 10km Trail Run
1st Dec 19	7R Half Marathon
16th Feb 20	Barcelona half marathon
23rd May 20	Stornoway Half Marathon
Under Consideration
15th Mar 20	Fleet Half Marathon

Best Badges

This user has collected 125 badges.

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Groups

This user is a member of Edinburgh Christmas 2016 Social , Fetch 15th Anniversary Shirts & Vests, Fetch Scottish Mile Challenge, GPS Users, New Fetch Game, Project Joker, RTC warriors, Scottish Runners, Stirling Scottish Marathon 2017, Sub 1:30 Half, Sub 40 10K, Swimmers, UTMOST

2019 Targets

BIKE
2000
RUN
1500
SWIM
52

Set your targets for 2019

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0	0.3	0	0	0	0	0	0.5	1.2	3.7	0	0	5.7
2019	54	112	129	41	86	96	20	84	81	69	0	0	772
2019	176	75	0	602	216	149	238	112	226	28	0	0	1821
2018	0	0	0	1.2	4.5	2.2	0	0	0.8	0	0	0	8.7
2018	166	106	117	161	89	121	111	107	104	142	160	117	1501
2018	56	56	114	297	225	198	228	155	223	88	0	29	1669
2017	3.4	4.3	6.4	6.3	3.6	6.3	0.6	0.5	0	0	0	1.4	32.8
2017	143	91	67	60	87	89	106	74	73	109	127	136	1162
2017	215	199	277	333	326	295	289	409	307	315	92	25	3082
2016	2.6	1.7	1.9	0	0	0	4.2	3.8	1.9	0	0	0	16.1
2016	125	120	100	64	96	75	42	49	32	86	117	152	1058
2016	44	55	140	371	347	466	562	342	389	239	203	104	3261
2015	0.1	0	3.4	0.8	1.2	5.1	12.5	8.3	0.6	1.1	5.4	1.8	40.3
2015	104	190	161	139	171	150	46	25	30	103	103	111	1331
2015	9	0	50	0	0	0	50	132	253	134	21	112	760
2014	9.7	7	9.3	1.7	0.5	0.5	0	0	0	1	0	0	29.7
2014	138	2	39	129	141	111	146	110	135	145	183	84	1361
2014	72	199	327	116	74	137	12	0	0	30	0	18	985
2013	6.2	4.2	6.3	6.6	2.6	6.9	1.9	7.5	1.4	1.9	1	0.5	46.9
2013	210	188	182	126	178	178	172	31	132	172	146	145	1860
2013	40	57	59	78	157	48	39	124	54	19	0	8	683
2012	15.3	13.4	13.5	9.1	12.6	13.9	6.1	3.8	6.8	9.3	11.7	0	115.6
2012	141	127	159	110	93	95	138	137	140	119	104	161	1524
2012	64	75	73	18	205	114	17	0	0	5	0	20	591
2011	5.5	3.3	4.7	3.6	4.5	7.2	5.1	14.7	10.8	3.7	4.9	7.4	75.5
2011	211	207	186	164	184	155	224	204	218	207	109	123	2193
2011	39	14	68	21	32	39	12	0	17	61	24	8	336
2010	0	0	0	0	0	0	0	0	0	5.3	6.1	3.9	15.3
2010	214	204	195	162	152	206	250	232	214	56	73	179	2136
2010	0	0	0	24	73	0	0	0	0	0	0	0	98
2009	171	182	191	148	118	30	141	150	154	137	201	166	1789
2009	0	0	0	0	0	169	72	0	0	0	24	0	266
2008	122	154	164	154	125	137	159	155	161	119	126	125	1702
2008	0	0	0	13	0	0	0	0	0	0	0	0	13
2007	110	118	129	97	154	118	126	185	161	120	75	139	1531
2007	12	10	11	0	0	0	0	0	35	0	0	0	68
2006	0	0	0	0	0	0	87	94	118	64	4	54	420
2006	0	0	0	0	0	0	0	0	0	0	6	6	12

Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29
0mi, 45:00 Cross-Training - Weights Add a comment 12.9mi, 53:24 Cycling - General Split Summary === 1) 5m - 21:50(4:22/m) 120/141bpm 275cal 13.73/18.03mph 2) 5m - 19:22(3:52/m) 129/138bpm 261cal 15.49/18.45mph 3) 2.85m - 12:11(4:17/m) 120/149bpm 108cal 14.02/24.06mph Add a comment 12.3mi, 53:00 Cycling - General Split Summary === 1) 5m - 21:07(4:13/m) 121/141bpm 264cal 14.2/22.19mph 2) 5m - 21:54(4:23/m) 122/149bpm 252cal 13.7/19.79mph 3) 2.32m - 9:59(4:18/m) 129/142bpm 125cal 13.95/21.81mph Add a comment	1.5mi, 12:53 Running - Warm Down Split Summary === 1) 1m - 8:59(8:59/m) 130/145bpm 109cal 6.68/8.06mph 2) 0.5m - 3:54(7:50/m) 142/151bpm 54cal 7.65/8.35mph Add a comment 3.9mi, 33:38 Running - Intervals Split Summary === 1) 0.43m - 2:45(6:21/m) 118/135bpm 28cal 9.44/9.85mph 2) 0.02m - 56(48:35/m) 129/135bpm 11cal 1.23/9.64mph 3) 0.44m - 2:42(6:11/m) 119/127bpm 28cal 9.7/10.46mph 4) 0.05m - 1:58(38:58/m) 107/120bpm 13cal 1.54/9.64mph 5) 0.43m - 2:42(6:14/m) 107/115bpm 20cal 9.63/10.5mph 6) 0.02m - 1:02(45:14/m) 112/119bpm 8cal 1.33/9.37mph 7) 0.43m - 2:45(6:22/m) 119/124bpm 27cal 9.41/10.18mph 8) 0.04m - 1:57(49:52/m) 116/125bpm 17cal 1.2/9.14mph 9) 0.47m - 2:48(5:55/m) 117/135bpm 25cal 10.14/11.15mph 10) 0.02m - 1:02(43:03/m) 123/135bpm 10cal 1.39/10.04mph 11) 0.47m - 2:49(6:00/m) 125/133bpm 29cal 10.01/10.96mph 12) 0.05m - 1:58(38:28/m) 120/132bpm 17cal 1.56/9.37mph 13) 0.47m - 2:49(6:02/m) 119/132bpm 24cal 9.94/10.81mph 14) 0.03m - 58(37:49/m) 120/129bpm 8cal 1.59/9.43mph 15) 0.47m - 2:48(5:59/m) 134/149bpm 33cal 10.02/11.48mph 16) 0.02m - 1:40(1:29:28/m) 124/146bpm 16cal 0.67/9.87mph Add a comment 1mi, 10:31 Running - Warm Up Split Summary === 1) 1m - 10:22(10:22/m) 121/139bpm 105cal 5.79/10.6mph 2) 0.01m - 9(21:25/m) 114/117bpm 1cal 2.8/3.13mph Add a comment 0.7mi, 6:52 Running - Warm Up Split Summary === 1) 0.72m - 6:52(9:31/m) 122/134bpm 76cal 6.3/22.17mph Add a comment	12.8mi, 55:56 Cycling - General Split Summary === 1) 5m - 22:41(4:32/m) 120/139bpm 281cal 13.22/18.05mph 2) 5m - 20:10(4:02/m) 123/131bpm 239cal 14.88/17.18mph 3) 2.84m - 13:05(4:36/m) 117/130bpm 113cal 13.02/21.06mph Add a comment 12.3mi, 52:04 Cycling - General Split Summary === 1) 5m - 21:51(4:22/m) 116/132bpm 248cal 13.73/22.1mph 2) 5m - 20:19(4:04/m) 117/124bpm 209cal 14.77/18.74mph 3) 2.33m - 9:54(4:14/m) 120/135bpm 102cal 14.16/21.48mph Add a comment	2.6mi, 21:19 Running - Recovery Run Split Summary === 1) 1m - 8:46(8:46/m) 127/141bpm 104cal 6.85/8.72mph 2) 1m - 7:40(7:40/m) 138/146bpm 103cal 7.83/8.7mph 3) 0.62m - 4:54(7:51/m) 143/148bpm 69cal 7.65/8.79mph Add a comment 0mi, 45:00 Cross-Training - Weights Add a comment	5mi, 49:21 Running - Hill Work Split Summary === 1) 0.84m - 6:52(8:10/m) 163/173bpm 109cal 7.35/8.37mph 2) 0.14m - 1:10(8:28/m) 164/169bpm 19cal 7.09/8.89mph 3) 0.14m - 1:23(9:55/m) 159/169bpm 21cal 6.05/7.45mph 4) 0.14m - 1:09(8:16/m) 173/183bpm 20cal 7.26/8.97mph 5) 0.14m - 1:32(11:00/m) 152/173bpm 22cal 5.45/7.41mph 6) 0.13m - 1:07(8:21/m) 138/151bpm 13cal 7.19/8.33mph 7) 0.13m - 1:32(11:34/m) 138/151bpm 18cal 5.19/7.62mph 8) 0.14m - 1:10(8:26/m) 143/151bpm 15cal 7.11/7.95mph 9) 0.13m - 1:33(11:48/m) 138/152bpm 18cal 5.08/7.62mph 10) 0.13m - 1:08(8:37/m) 143/154bpm 14cal 6.97/7.62mph 11) 0.13m - 1:35(11:57/m) 141/155bpm 19cal 5.02/7.56mph 12) 0.13m - 1:08(8:27/m) 144/156bpm 14cal 7.1/7.95mph 13) 0.13m - 1:37(12:04/m) 141/156bpm 20cal 4.97/7.85mph 14) 0.14m - 1:08(8:20/m) 145/156bpm 15cal 7.19/8.58mph 15) 0.13m - 1:35(11:50/m) 143/156bpm 20cal 5.07/7.76mph 16) 0.13m - 1:08(8:35/m) 146/157bpm 15cal 6.99/8.2mph 17) 0.13m - 1:36(11:52/m) 144/157bpm 20cal 5.06/7.24mph 18) 0.13m - 1:07(8:29/m) 147/157bpm 14cal 7.08/8.1mph 19) 0.14m - 1:35(11:37/m) 145/158bpm 21cal 5.17/7.72mph 20) 0.13m - 1:08(8:30/m) 148/157bpm 15cal 7.07/7.68mph 21) 0.14m - 1:44(12:16/m) 143/158bpm 21cal 4.89/7.66mph 22) 0.14m - 1:11(8:08/m) 146/157bpm 13cal 7.38/7.91mph 23) 0.13m - 1:46(13:39/m) 141/157bpm 21cal 4.4/7.85mph 24) 0.13m - 1:10(9:01/m) 146/157bpm 14cal 6.65/7.47mph 25) 0.13m - 1:51(13:56/m) 139/158bpm 20cal 4.31/7.45mph 26) 0.14m - 1:11(8:33/m) 146/155bpm 15cal 7.01/8.58mph 27) 0.06m - 1:09(20:42/m) 141/155bpm 12cal 2.9/7.37mph 28) 0.75m - 7:08(9:31/m) 139/145bpm 80cal 6.31/7.06mph Add a comment	0mi, 45:00 Cross-Training - Weights Add a comment 3.1mi, 22:06 Running - parkrun Split Summary === 1) 1m - 7:22(7:22/m) 138/151bpm 98cal 8.14/9.18mph 2) 1m - 7:07(7:07/m) 152/158bpm 105cal 8.43/9.46mph 3) 1m - 7:00(7:00/m) 158/165bpm 106cal 8.57/9.68mph 4) 0.1m - 36(6:14/m) 161/164bpm 9cal 9.63/9.35mph Add a comment 0.5mi, 4:52 Running - General Split Summary === 1) 0.48m - 4:52(10:10/m) 134/145bpm 60cal 5.9/6.74mph Add a comment	15.8mi, 2:13:58 Running - Long Run Split Summary === 1) 1m - 8:30(8:30/m) 129/139bpm 104cal 7.05/7.7mph 2) 1m - 7:50(7:50/m) 133/138bpm 98cal 7.65/8.12mph 3) 1m - 7:54(7:54/m) 133/139bpm 94cal 7.59/8.39mph 4) 1m - 8:10(8:10/m) 137/142bpm 102cal 7.35/7.62mph 5) 1m - 8:58(8:58/m) 133/138bpm 95cal 6.69/7.62mph 6) 1m - 8:10(8:10/m) 134/138bpm 88cal 7.35/8.14mph 7) 1m - 8:10(8:10/m) 135/137bpm 85cal 7.35/7.72mph 8) 1m - 9:07(9:07/m) 132/145bpm 82cal 6.58/7.35mph 9) 1m - 9:42(9:42/m) 141/147bpm 115cal 6.19/7.76mph 10) 1m - 8:11(8:11/m) 130/141bpm 66cal 7.34/7.74mph 11) 1m - 8:43(8:43/m) 132/136bpm 69cal 6.89/7.72mph 12) 1m - 8:41(8:41/m) 134/141bpm 76cal 6.92/7.64mph 13) 1m - 8:18(8:18/m) 137/141bpm 80cal 7.23/7.87mph 14) 1m - 7:53(7:53/m) 141/145bpm 90cal 7.61/7.95mph 15) 1m - 8:56(8:56/m) 131/145bpm 66cal 6.72/7.6mph 16) 0.77m - 6:46(8:46/m) 131/141bpm 41cal 6.84/7.74mph Add a comment
Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6
0mi, 1:00:00 Cross-Training - Weights Add a comment 0.3mi, 10:13 Swimming - General Split Summary === 1) 0.26m - 10:13(38:43/m) 85cal 31/rpm 1.55/2.03mph Add a comment	6.7mi, 51:33 Running - Intervals Split Summary === 1) 1m - 7:56(7:56/m) 122/136bpm 88cal 7.57/8.83mph 2) 0.18m - 1:23(7:41/m) 133/140bpm 17cal 7.8/8.22mph 3) 0.21m - 2:00(9:40/m) 134/139bpm 25cal 6.21/7.78mph 4) 0.26m - 2:00(7:41/m) 140/143bpm 27cal 7.8/7.76mph 5) 0.29m - 2:01(6:57/m) 146/150bpm 29cal 8.64/8.66mph 6) 0.31m - 2:01(6:33/m) 148/152bpm 29cal 9.17/10.02mph 7) 0.22m - 2:00(9:11/m) 142/149bpm 27cal 6.54/9.18mph 8) 0.27m - 2:00(7:21/m) 141/145bpm 27cal 8.17/8.45mph 9) 0.29m - 2:00(7:00/m) 147/154bpm 28cal 8.58/9.06mph 10) 0.31m - 2:01(6:32/m) 152/155bpm 30cal 9.18/9.73mph 11) 0.21m - 2:00(9:30/m) 144/159bpm 26cal 6.32/9.37mph 12) 0.26m - 2:00(7:41/m) 141/146bpm 26cal 7.81/8.33mph 13) 0.31m - 2:05(6:43/m) 149/155bpm 29cal 8.93/9.98mph 14) 0.32m - 2:01(6:25/m) 153/160bpm 30cal 9.35/9.62mph 15) 0.21m - 2:00(9:33/m) 147/159bpm 27cal 6.28/9.5mph 16) 0.27m - 2:01(7:30/m) 144/149bpm 26cal 8/9.16mph 17) 0.3m - 2:02(6:45/m) 150/157bpm 29cal 8.89/9.14mph 18) 0.32m - 2:02(6:24/m) 156/165bpm 30cal 9.37/9.52mph 19) 1m - 8:19(8:19/m) 146/172bpm 109cal 7.22/9.52mph 20) 0.21m - 1:41(8:10/m) 145/148bpm 22cal 7.35/8.47mph Add a comment 0.5mi, 18:16 Swimming - General Split Summary === 1) 0.03m - 18:16(9:48:10/m) Add a comment	15mi, 1:05:51 Cycling - General Split Summary === 1) 0m - 12:15(/m) 87/115bpm 76cal 2) 0m - 53:36(/m) 117/142bpm 576cal Add a comment	3.2mi, 25:37 Running - General Split Summary === 1) 1m - 8:38(8:38/m) 129/143bpm 105cal 6.95/8.54mph 2) 1m - 7:46(7:46/m) 135/153bpm 99cal 7.72/8.56mph 3) 1m - 7:43(7:43/m) 143/148bpm 107cal 7.77/8.47mph 4) 0.17m - 1:30(8:50/m) 143/149bpm 20cal 6.8/8.01mph Add a comment	0mi, 1:00:00 Cross-Training - Weights Add a comment	3.2mi, 27:30 Running - General Split Summary === 1) 1m - 9:38(9:38/m) 123/136bpm 109cal 6.23/8.58mph 2) 1m - 7:59(7:59/m) 129/137bpm 94cal 7.52/8.83mph 3) 1m - 8:13(8:13/m) 137/148bpm 104cal 7.3/8.37mph 4) 0.21m - 1:40(7:50/m) 137/147bpm 20cal 7.66/8.16mph Add a comment	5mi, 34:07 Running - Race Split Summary === 1) 1m - 6:39(6:39/m) 148/156bpm 95cal 9.03/9.87mph 2) 1m - 6:36(6:36/m) 157/159bpm 101cal 9.1/9.29mph 3) 1m - 6:49(6:49/m) 159/160bpm 105cal 8.8/9.06mph 4) 1m - 6:51(6:51/m) 159/161bpm 106cal 8.75/9.08mph 5) 1m - 7:01(7:01/m) 160/162bpm 109cal 8.56/9.37mph 6) 0.03m - 11(5:50/m) 162/163bpm 2cal 10.3/9.33mph Add a comment 1mi, 11:06 Running - General Split Summary === 1) 0.97m - 11:06(11:25/m) 129/138bpm 125cal 5.25/6.72mph Add a comment
Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13
0.5mi, 17:17 Swimming - General Split Summary === 1) 0.45m - 17:17(38:22/m) 145cal 31/rpm 1.56/1.77mph Add a comment 12.5mi, 50:05 Cycling - General Split Summary === 1) 0m - 50:05(/m) 122/145bpm 615cal Add a comment 0mi, 1:00:00 Cross-Training - Weights Add a comment	2.2mi, 17:15 Running - Intervals Split Summary === 1) 0.53m - 3:28(6:32/m) 115/129bpm 34cal 9.19/9.79mph 2) 0.02m - 58(40:39/m) 112/123bpm 8cal 1.48/9.48mph 3) 0.52m - 3:27(6:38/m) 121/133bpm 37cal 9.04/10.18mph 4) 0.05m - 1:08(22:58/m) 117/129bpm 10cal 2.61/9.27mph 5) 0.53m - 3:30(6:38/m) 125/142bpm 38cal 9.06/9.87mph 6) 0.04m - 1:04(26:18/m) 133/140bpm 14cal 2.28/9.14mph 7) 0.53m - 3:31(6:41/m) 138/146bpm 47cal 8.99/9.71mph 8) 0.01m - 9(17:26/m) 143/145bpm 2cal 3.44/9.31mph Add a comment 0.5mi, 5:17 Running - General Split Summary === 1) 0.54m - 5:17(9:45/m) 120/130bpm 56cal 6.15/9.56mph Add a comment 2.7mi, 23:23 Running - General Split Summary === 1) 1m - 8:35(8:35/m) 120/132bpm 92cal 6.99/8.87mph 2) 1m - 9:19(9:19/m) 131/146bpm 113cal 6.44/8.29mph 3) 0.67m - 5:29(8:13/m) 135/143bpm 69cal 7.31/8.56mph Add a comment	0mi, 1:00 Cross-Training - Weights Add a comment 2.2mi, 20:00 Running - General Add a comment	0.9mi, 35:23 Swimming - General Split Summary === 1) 0.93m - 35:23(37:57/m) 300cal 31/rpm 1.58/1.79mph Add a comment	5.5mi, 44:57 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 132/143bpm 107cal 7.2/8.12mph 2) 1m - 7:50(7:50/m) 138/146bpm 105cal 7.66/8.29mph 3) 1m - 7:51(7:51/m) 132/138bpm 93cal 7.64/8.54mph 4) 1m - 8:27(8:27/m) 134/142bpm 100cal 7.1/7.49mph 5) 1m - 8:16(8:16/m) 137/140bpm 99cal 7.26/8.68mph 6) 0.5m - 4:13(8:23/m) 136/138bpm 47cal 7.15/7.6mph Add a comment	-	13.3mi, 1:32:26 Running - Race Split Summary === 1) 1m - 7:10(7:10/m) 142/150bpm 102cal 8.37/9.66mph 2) 1m - 6:51(6:51/m) 151/153bpm 103cal 8.76/9.85mph 3) 1m - 6:51(6:51/m) 152/155bpm 103cal 8.75/10mph 4) 1m - 6:52(6:52/m) 153/155bpm 104cal 8.73/8.91mph 5) 1m - 6:53(6:53/m) 154/158bpm 104cal 8.72/9.16mph 6) 1m - 6:58(6:58/m) 154/156bpm 104cal 8.6/8.75mph 7) 1m - 7:04(7:04/m) 155/156bpm 106cal 8.5/9.46mph 8) 1m - 6:56(6:56/m) 154/156bpm 103cal 8.65/8.93mph 9) 1m - 6:57(6:57/m) 154/156bpm 103cal 8.63/9.2mph 10) 1m - 7:00(7:00/m) 156/158bpm 105cal 8.57/9.16mph 11) 1m - 7:07(7:07/m) 156/157bpm 105cal 8.43/8.97mph 12) 1m - 7:03(7:03/m) 158/159bpm 104cal 8.5/9.06mph 13) 1m - 7:08(7:08/m) 158/161bpm 105cal 8.41/8.81mph 14) 0.25m - 1:34(6:23/m) 161/163bpm 24cal 9.41/9.43mph Add a comment
Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18	Sat 19th Oct Oct 19	Sun 20th Oct Oct 20
0.9mi, 33:07 Swimming - General Split Summary === 1) 0.31m - 11:03(35:35/m) 100cal 31/rpm 1.69/1.87mph 2) 0.31m - 11:04(35:37/m) 100cal 31/rpm 1.68/1.82mph 3) 0.31m - 11:00(35:25/m) 100cal 32/rpm 1.69/1.88mph Add a comment	3.2mi, 25:39 Running - General Split Summary === 1) 1m - 8:35(8:35/m) 125/153bpm 101cal 6.99/8.01mph 2) 1m - 8:04(8:04/m) 141/151bpm 113cal 7.44/7.91mph 3) 1m - 7:47(7:47/m) 143/157bpm 107cal 7.7/8.83mph 4) 0.15m - 1:13(8:20/m) 117/122bpm 8cal 7.21/8.14mph Add a comment	0mi, 1:00:00 Cross-Training - Weights Add a comment 3mi, 24:16 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 125/138bpm 98cal 7.21/7.99mph 2) 1m - 7:49(7:49/m) 135/144bpm 104cal 7.68/8.33mph 3) 1m - 7:55(7:55/m) 137/147bpm 104cal 7.58/8.45mph 4) 0.02m - 13(9:51/m) 130/131bpm 2cal 6.1/6.93mph Add a comment	0.6mi, 5:23 Running - General Split Summary === 1) 0.59m - 5:23(9:07/m) 147/157bpm 79cal 6.58/7.7mph Add a comment 2.7mi, 19:54 Running - General Split Summary === 1) 0.66m - 4:09(6:16/m) 133/143bpm 55cal 9.56/11.02mph 2) 0.03m - 52(25:39/m) 140/144bpm 12cal 2.34/8.41mph 3) 0.63m - 4:05(6:28/m) 140/147bpm 59cal 9.27/10.16mph 4) 0.03m - 1:04(35:30/m) 130/137bpm 13cal 1.69/8.75mph 5) 0.66m - 4:08(6:16/m) 145/154bpm 61cal 9.58/10.98mph 6) 0.03m - 53(26:43/m) 138/144bpm 12cal 2.25/7.14mph 7) 0.65m - 4:42(7:13/m) 152/162bpm 73cal 8.32/10.85mph Add a comment 0mi, 14 Running - General Split Summary === 1) 0.01m - 14(17:37/m) 131/134bpm 2cal 3.4/6.1mph Add a comment 0.8mi, 7:18 Running - General Split Summary === 1) 0.8m - 7:18(9:09/m) 122/131bpm 83cal 6.56/7.95mph Add a comment 3mi, 28:02 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 127/143bpm 101cal 7.32/7.85mph 2) 0.61m - 4:57(8:06/m) 131/140bpm 62cal 7.4/8.16mph 3) 0.14m - 1:17(9:11/m) 134/139bpm 17cal 6.53/7.24mph 4) 0.11m - 1:26(12:56/m) 134/138bpm 18cal 4.64/6.14mph 5) 0.11m - 1:13(10:46/m) 128/132bpm 13cal 5.57/7.39mph 6) 0.12m - 1:26(12:09/m) 130/133bpm 16cal 4.94/5.78mph 7) 0.12m - 1:16(10:30/m) 129/131bpm 14cal 5.71/7.22mph 8) 0.12m - 1:26(11:55/m) 131/137bpm 16cal 5.04/6.7mph 9) 0.11m - 1:11(10:23/m) 128/133bpm 13cal 5.78/7.16mph 10) 0.11m - 1:28(13:15/m) 134/142bpm 18cal 4.53/7.1mph 11) 0.12m - 1:15(10:17/m) 127/131bpm 12cal 5.83/6.49mph 12) 0.32m - 2:55(9:01/m) 134/145bpm 35cal 6.65/7.99mph Add a comment	0mi, 1:00:00 Cross-Training - Weights Add a comment 1mi, 33:37 Swimming - General Split Summary === 1) 0.95m - 33:37(35:29/m) 305cal 32/rpm 1.69/4.43mph Add a comment	5.4mi, 41:27 Running - General Split Summary === 1) 1m - 7:27(7:27/m) 141/157bpm 104cal 8.06/9.37mph 2) 1m - 7:34(7:34/m) 157/161bpm 122cal 7.92/8.89mph 3) 1m - 7:26(7:26/m) 158/162bpm 119cal 8.07/9.18mph 4) 1m - 7:47(7:47/m) 158/161bpm 124cal 7.71/8.62mph 5) 1m - 7:47(7:47/m) 158/161bpm 124cal 7.7/8.7mph 6) 0.43m - 3:25(7:52/m) 161/163bpm 55cal 7.63/9.5mph Add a comment 0.7mi, 6:40 Running - General Split Summary === 1) 0.67m - 6:40(10:00/m) 132/142bpm 85cal 6/8.31mph Add a comment 0.8mi, 6:45 Running - General Split Summary === 1) 0.76m - 6:45(8:54/m) 123/133bpm 79cal 6.74/7.51mph Add a comment 3.2mi, 25:17 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 125/138bpm 102cal 7.08/7.62mph 2) 1m - 7:58(7:58/m) 137/141bpm 109cal 7.53/8.01mph 3) 1m - 7:42(7:42/m) 140/143bpm 108cal 7.8/8.06mph 4) 0.15m - 1:09(7:32/m) 143/145bpm 16cal 7.97/7.89mph Add a comment 0.4mi, 4:43 Running - General Split Summary === 1) 0.4m - 4:43(11:52/m) 110/121bpm 44cal 5.05/6.37mph Add a comment	-

Dist	Races	PB	WB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	12	5:30 5:30/mi	76.42		6:05 66.51	5:46 70.71	5:30 74.69	5:35 74.15	6:00 69.57	5:54 71.32	5:33 76.42						5:51 76.19
1.1mi	2	6:18 5:47/mi	65.71					6:18 65.71
3km	1	10:59 5:54/mi	76.96									10:59 76.96
2mi	4	12:02 6:01/mi	74.75				13:10 66.22		12:41 69.79		12:02 74.75				12:49 72.52
4km	3	16:10 6:30/mi	72.66														16:10 72.66
5km	150	18:43 6:01/mi	79.61				21:48 65.55	19:30 73.85	18:43 77.55	19:04 76.74	19:09 77.01	19:13 77.37	19:07 78.41	19:21 78.10	19:17 79.03	20:13 76.01	19:28 79.61	20:18 76.99
3.2mi	1	21:09 6:43/mi	74.29														21:09 74.29
3.3mi	1	48:31 14:42/mi	30.57					48:31 30.57
6km	1	30:13 8:06/mi	60.52												30:13 60.52
3.9mi	9	23:58 6:09/mi	77.88		26:57 65.53			24:59 72.36	24:26 74.57	24:10 76.00	24:39 75.10	23:58 77.88	24:29 76.85		24:41 77.50		25:27 76.44
4mi	8	24:58 6:15/mi	76.67		26:40 67.43	27:18 66.38		26:00 70.76		26:00 71.87	25:05 75.10	25:33 74.32	24:58 76.67	27:27 70.30
4.5mi	7	30:16 6:44/mi	73.84		31:06 67.33					30:16 71.92	30:18 72.41			30:27 73.84
4.8mi	1	33:11 6:55/mi	70.53								33:11 70.53
8km	7	41:33 8:22/mi	57.87				52:06 45.07	53:27 44.28	50:21 47.37	41:33 57.87
5mi	23	30:56 6:11/mi	79.41				32:51 71.93	33:43 70.60	31:36 75.92	30:56 78.18	31:16 77.97	30:57 79.41		31:56 78.23	32:13 78.19	32:58 77.05	32:34 78.66	32:52 78.60
8.1km	1	39:08 7:47/mi	65.89														39:08 65.89
5.3mi	1	36:28 6:57/mi	67.51				36:28 67.51
5.5mi	3	34:35 6:17/mi	77.13							34:35 76.93	34:49 77.02	35:03 77.13
9km	6	38:49 6:56/mi	73.81							46:16 58.00							38:49 73.81	41:27 69.71
6mi	4	41:22 6:54/mi	69.20		41:22 68.38	41:50 68.14	41:31 69.20
10km	33	39:02 6:17/mi	80.04		40:57 71.51	41:50 70.54	40:56 72.66	41:18 72.57	39:02 77.39	39:07 77.85	40:02 76.68		40:34 76.91	39:18 80.04	40:41 77.97	41:12 77.63	40:42 79.25	41:11 78.99
7mi	2	48:27 6:55/mi	74.39					48:27 70.14									49:13 74.39
12km	2	54:36 7:19/mi	67.37							54:36 67.37					56:56 67.34
7.5mi	2	49:58 6:40/mi	74.05						50:10 73.16	49:58 74.05
12.5km	1	54:10 6:58/mi	75.00														54:10 75.00
8.5mi	1	57:24 6:45/mi	73.11						57:24 73.11
15km	6	1:05:52 7:04/mi	72.60									1:05:52 71.62		1:06:05 72.60	1:12:29 66.76	1:10:18 69.43	1:08:31 71.86	1:10:03 70.91
10mi	7	1:05:41 6:34/mi	78.71							1:06:54 74.71	1:06:58 75.26	1:06:10 76.82		1:05:41 78.71				1:09:34 76.96
10.8mi	1	1:18:24 7:16/mi	65.61	1:18:24 65.61
11mi	7	1:16:39 6:58/mi	72.33		1:18:51 66.99		1:19:23 67.60	1:18:58 68.50		1:16:50 71.56	1:16:39 72.33		1:18:19 71.99		1:21:31 70.37
13.1mi	40	1:25:25 6:31/mi	78.74		1:37:55 65.08	1:33:15 68.90	1:30:29 71.56	1:30:36 72.06	1:27:33 75.20	1:25:25 77.72	1:27:41 76.36	1:25:46 78.74	1:30:39 75.15	1:28:35 77.57	1:33:05 74.48		1:32:36 76.20	1:31:06 78.16
14mi	1	2:38:00 11:17/mi	43.46			2:38:00 43.46
26.2km	1	1:54:18 7:01/mi	72.83						1:54:18 72.83
30km	1	2:26:22 7:51/mi	69.94														2:26:22 69.94
31km	2	4:54:00 15:16/mi	29.74			5:15:00 27.53	4:54:00 29.74
26.2mi	13	3:08:52 7:13/mi	73.45			3:37:34 61.39	3:19:40 67.44	3:17:14 68.86	3:11:27 71.56	3:08:52 73.18	3:09:53 73.45	3:21:21 69.89					3:30:44 69.94

2019	Distance	Date	Result	WAVA
East District XC League Race 1 - Stirling	9km	19 Oct	41:27	69.71%
Manchester Half Marathon	13.1mi	13 Oct	1:32:26	77.04%
The Ayr Classic 5 Mile Run	5mi	6 Oct	34:05	75.80%
City of Stirling 10k	10km	8 Sep	41:36	78.20%
Kirkcaldy Parks Half Marathon	13.1mi	25 Aug	1:36:22	73.89%
Dunfermline parkrun	5km	13 Jul	21:36	72.36%
Plean parkrun	5km	6 Jul	22:22	69.88%
Brig Bash 5	5mi	3 Jul	32:52	78.60%
Edinburgh parkrun	5km	29 Jun	20:31	76.18%
Loch Lomond 10k	10km	22 Jun	42:14	77.02%
Black Rock '5' Race	4.5mi	14 Jun	32:34	71.40%
Corstorphine 5 Mile Road Race	5mi	5 Jun	34:13	75.50%
Edinburgh Half Marathon	13.1mi	26 May	1:33:24	76.24%
Beveridge Park 5K	5km	24 May	20:18	76.99%
Millport 10 Miler	10mi	19 May	1:09:34	76.96%
South Manchester parkrun	5km	4 May	20:32	76.11%
Grangemouth Round the Houses 10k	10km	14 Apr	41:11	78.99%
Alloa Half Marathon	13.1mi	31 Mar	1:31:06	78.16%
Fleet Half Marathon	13.1mi	17 Mar	1:33:11	76.42%
Devilla Forest 15k	15km	17 Feb	1:10:03	70.91%
Falkirk parkrun	5km	12 Jan	21:29	72.14%
Dunfermline parkrun	5km	1 Jan	20:37	75.17%
2018	Distance	Date	Result	WAVA
Dunfermline parkrun	5km	29 Dec	21:43	71.36%
Edinburgh parkrun	5km	25 Dec	20:34	75.35%
Edinburgh parkrun	5km	15 Dec	20:34	75.35%
7R Half Marathon	13.1mi	2 Dec	1:48:16	65.18%
Edinburgh parkrun	5km	1 Dec	20:03	77.29%
Falkirk parkrun	5km	24 Nov	31:00	49.99%
Scottish Athletics East District Cross Country League (Broxburn)	8.1km	24 Nov	39:08	65.89%
Dunfermline parkrun	5km	17 Nov	21:10	73.22%
National Short Course Cross-Country Championships	4km	10 Nov	16:05	73.04%
Plean parkrun	5km	3 Nov	22:00	70.44%
Edinburgh parkrun	5km	27 Oct	21:47	71.14%
National XC Relays, Cumbernauld	4km	27 Oct	16:10	72.66%
East District XC League Race 1 - Stirling	9km	20 Oct	40:15	71.19%
EAST DISTRICT XC RELAY CHAMPIONSHIPS	4km	13 Oct	17:32	67.00%
Budapest 30k	30km	7 Oct	2:26:22	69.94%
Doctor K Annual Celebration Park Run	5km	29 Sep	22:00	70.44%
Loch Leven parkrun	5km	29 Sep	22:00	70.44%
Dunfermline parkrun	5km	22 Sep	21:14	72.99%
City of Stirling 10k	10km	9 Sep	42:19	76.23%
Lochore Meadows parkrun	5km	1 Sep	20:41	74.93%
Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race)	3.9mi	7 Aug	25:27	76.44%
Donkey Brae 7 Mile Race, Aberdour	7mi	29 Jul	49:13	74.39%
Falkirk parkrun	5km	28 Jul	20:53	74.21%
Musselburgh Festival 10k	10km	21 Jul	44:38	72.27%
Brig Bash 5	5mi	4 Jul	32:34	78.66%
Big Fetch Mile - Glasgow	1mi	30 Jun	5:51	76.19%
Corstorphine 5 Mile Road Race	5mi	6 Jun	33:37	76.20%
Alloa Half Marathon	13.1mi	3 Jun	1:33:08	75.77%
Babcock Shettleston 10K	10km	27 May	42:16	76.32%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	20 May	3:30:44	69.94%
Babcock Dumbarton 10k	10km	17 May	45:44	70.53%
Babcock Helensburgh 10k	10km	10 May	40:42	79.25%
Dunfermline parkrun	5km	5 May	21:53	70.82%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	4 May	19:28	79.61%
Sportive Kinross -Black Route	0mi	28 Apr	3:04:00	0.00%
Dunfermline parkrun	5km	14 Apr	21:04	73.56%
Grangemouth Round the Houses 10k	10km	8 Apr	41:22	77.98%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	3.15mi	25 Mar	21:09	74.29%
Inverness Half Marathon	13.1mi	11 Mar	1:32:36	76.20%
Scottish National XC Champs Falkirk	10km	24 Feb	47:24	68.05%
Devilla Forest 15k	15km	18 Feb	1:08:31	71.86%
Kirkintilloch Olympians 12.5 Km Road Race	12.5km	11 Feb	54:10	75.00%
Scottish Masters Cross Country Championships	8km	3 Feb	40:51	62.35%
East District XC League Race 3 (Broxburn)	9km	20 Jan	38:49	73.81%
Dunfermline parkrun	5km	6 Jan	21:24	71.81%
2017	Distance	Date	Result	WAVA
Dunfermline parkrun	5km	7 Oct	21:20	72.03%
Dunfermline parkrun	5km	23 Sep	21:02	73.06%
Gateway To The Glens 10k	10km	17 Sep	43:30	73.52%
City of Stirling 10k	10km	10 Sep	41:12	77.63%
Dunfermline parkrun	5km	2 Sep	20:55	73.46%
Edinburgh parkrun	5km	26 Aug	20:32	74.84%
Dunfermline parkrun	5km	19 Aug	20:57	73.35%
Dunfermline parkrun	5km	12 Aug	20:40	74.35%
Dunfermline parkrun	5km	5 Aug	20:47	73.94%
Dunfermline parkrun	5km	29 Jul	21:09	72.65%
Dunfermline parkrun	5km	22 Jul	21:07	72.77%
Dunfermline parkrun	5km	15 Jul	21:02	73.06%
Montrose parkrun	5km	8 Jul	20:33	74.78%
Brig Bash 5	5mi	5 Jul	32:58	77.05%
Trossachs Ton Blue	75mi	18 Jun	5:06:00	0.00%
Dunfermline parkrun	5km	10 Jun	21:26	71.69%
Corstorphine 5 Mile Road Race	5mi	7 Jun	33:49	75.11%
Stirling Sprint Triathlon	750metres/20km/5km	4 Jun	15:52 / 42:51 / 22:04	0.00%
Dunfermline parkrun	5km	6 May	21:46	70.60%
Sportive Kinross -Red Route	0mi	29 Apr	4:33:33	0.00%
Wattbike No Excuses Falkirk Sportive (Epic Route)	0mi	26 Mar	4:22:00	0.00%
Devilla Forest 15k	15km	19 Feb	1:10:18	69.43%
Dunfermline parkrun	5km	4 Feb	20:58	73.29%
Dunfermline parkrun	5km	28 Jan	21:21	71.97%
Edinburgh parkrun	5km	21 Jan	20:13	76.01%
2016	Distance	Date	Result	WAVA
Edinburgh parkrun	5km	31 Dec	20:47	73.32%
Falkirk parkrun	5km	17 Dec	21:35	70.61%
Dunfermline parkrun	5km	3 Dec	21:20	71.43%
Dunfermline parkrun	5km	19 Nov	21:41	70.28%
East District XC League Race 2 (Alloa)	8km	19 Nov		0.00%
Dunfermline parkrun	5km	12 Nov	21:16	71.66%
Dunfermline parkrun	5km	29 Oct	21:16	71.66%
Edinburgh parkrun	5km	22 Oct	20:05	75.88%
East District XC League Race 1 (Stirling)	9km	15 Oct	40:27	69.65%
Dunfermline parkrun	5km	8 Oct	21:28	70.99%
Poppy Scotland Sportive Mega Route	0mi	25 Sep	7:03:00	0.00%
Dunfermline parkrun	5km	17 Sep	21:11	71.94%
City of Stirling 10k	10km	11 Sep	40:57	77.46%
Falkirk parkrun	5km	10 Sep	21:47	69.96%
Dunfermline parkrun	5km	3 Sep	21:08	72.11%
Perth 10k	10km	28 Aug	41:12	76.99%
Dunfermline parkrun	5km	20 Aug	21:26	71.10%
Sheriffmuir 11	11mi	14 Aug	1:21:31	70.37%
Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race)	3.9mi	9 Aug	24:41	77.50%
Dunfermline parkrun	5km	6 Aug	20:59	72.63%
Edinburgh parkrun	5km	23 Jul	20:11	75.50%
Ochils Sportive Red Route	0mi	16 Jul	5:07:04	0.00%
Portobello parkrun, Edinburgh	5km	9 Jul	20:51	73.09%
Brig Bash 5	5mi	6 Jul	32:13	78.19%
Portobello parkrun, Edinburgh	5km	25 Jun	20:27	74.52%
Edinburgh parkrun	5km	18 Jun	20:16	75.19%
Dunfermline parkrun	5km	11 Jun	21:05	72.28%
Portobello parkrun, Edinburgh	5km	4 Jun	21:13	71.83%
Black Rock '5' Race	4.5mi	3 Jun	32:47	69.16%
Dunfermline parkrun	5km	28 May	20:40	73.74%
Dunfermline parkrun	5km	21 May	20:49	73.21%
Portobello parkrun, Edinburgh	5km	14 May	20:34	74.10%
Dunfermline parkrun	5km	7 May	20:52	73.03%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	6 May	19:17	79.03%
Sportive Kinross -Red Route	0mi	30 Apr	4:52:58	0.00%
Dunfermline parkrun	5km	23 Apr	21:04	72.34%
Two Villages Trail Run	6km	17 Apr	30:13	60.52%
Portobello parkrun, Edinburgh	5km	16 Apr	21:02	72.45%
Grangemouth Round the Houses 10k	10km	10 Apr	40:41	77.97%
Edinburgh parkrun	5km	2 Apr	20:22	74.82%
Ravenscraig Park 2 mile road race	2mi	29 Mar	12:49	72.52%
Edinburgh parkrun	5km	26 Mar	20:59	72.63%
Balloch to Clydebank Half Marathon	13.1mi	13 Mar	1:33:05	74.48%
Edinburgh parkrun	5km	12 Mar	23:22	65.22%
Dunfermline parkrun	5km	5 Mar	21:02	72.45%
Scottish National XC Champs - Senior Men - Falkirk	12km	27 Feb	56:56	67.34%
Devilla Forest 15k	15km	21 Feb	1:12:29	66.76%
Dunfermline parkrun	5km	6 Feb	21:01	72.51%
Strathclyde parkrun	5km	2 Jan		0.00%
Tollcross parkrun, Glasgow	5km	2 Jan		0.00%
2015	Distance	Date	Result	WAVA
Dunfermline parkrun	5km	26 Dec	21:56	68.90%
Edinburgh parkrun	5km	25 Dec	20:46	72.77%
EAST DISTRICT XC CHAMPIONSHIPS Livingston	9km	12 Dec		0.00%
East District XC League Race 2 (Alloa)	8km	21 Nov	42:49	58.01%
Camperdown parkrun, Dundee	5km	7 Nov	22:11	68.13%
Dunfermline parkrun	5km	24 Oct	21:28	70.40%
East District XC League Race 1 (Stirling)	9km	17 Oct	39:07	71.43%
Dunfermline parkrun	5km	10 Oct	21:30	70.29%
Dunfermline parkrun	5km	3 Oct	22:18	67.77%
City of Stirling 10k	10km	13 Sep		0.00%
Dunfermline parkrun	5km	8 Aug	22:57	65.85%
Self Transcendence Meadows 2 mile race	2mi	15 Jul		0.00%
Falkirk parkrun	5km	11 Jul		0.00%
Dunfermline Parkrun	5km	4 Jul	21:21	70.78%
Brig Bash 5	5mi	1 Jul	31:56	78.23%
Garscube Harriers 5 Mile Foodbank race	5mi	20 Jun	32:00	78.07%
Brian Goodwin Memorial 10k	10km	19 Jun	39:31	79.60%
Edinburgh parkrun	5km	13 Jun	20:17	74.51%
Strathclyde parkrun	5km	6 Jun	20:02	75.44%
Corstorphine 5 Mile Road Race	5mi	3 Jun	32:44	76.32%
St Andrews parkrun	5km	30 May	19:39	76.91%
Black Rock '5' Race	4.5mi	15 May	30:27	73.84%
Edinburgh parkrun	5km	9 May	19:46	76.45%
Falkirk parkrun	5km	25 Apr	20:40	73.12%
Edinburgh parkrun	5km	18 Apr	19:21	78.10%
Grangemouth Round the Houses 10k	10km	12 Apr	39:18	80.04%
Kirkcaldy parkrun	5km	11 Apr	21:11	71.34%
Tom Scott Memorial 10 Mile Road Race	10mi	5 Apr	1:05:41	78.71%
Edinburgh parkrun	5km	4 Apr	19:48	76.33%
Edinburgh parkrun	5km	28 Mar	20:25	74.02%
Alloa Half Marathon	13.1mi	15 Mar	1:28:35	77.57%
Lasswade 10 Mile Road Race	10mi	1 Mar	1:10:00	73.86%
The Kelpie-tastic FE Mile Track Faff	1mi	15 Feb		0.00%
Devilla Forest 15k	15km	8 Feb	1:06:05	72.60%
Falkirk parkrun	5km	24 Jan	21:26	70.51%
Portobello Promathon - 4 mile Road Race	4mi	1 Jan	27:27	70.30%
2014	Distance	Date	Result	WAVA
Edinburgh parkrun	5km	20 Dec	22:50	65.65%
Edinburgh parkrun	5km	13 Dec		0.00%
Falkirk parkrun	5km	6 Dec	20:18	73.84%
East District XC League Race 2 (Alloa)	8km	22 Nov	43:39	56.44%
Edinburgh parkrun	5km	15 Nov	19:07	78.41%
Edinburgh parkrun	5km	1 Nov	19:46	75.83%
Jedburgh Half Marathon	13.1mi	26 Oct	1:30:39	75.15%
Edinburgh parkrun	5km	11 Oct	19:24	77.27%
Linlithgow 10k	10km	28 Sep	40:47	76.50%
Edinburgh parkrun	5km	27 Sep	21:01	71.32%
Strathcarron Hospice 10k	10km	21 Sep	40:34	76.91%
Beveridge Park 5K Series	5km	22 Aug	19:49	75.64%
Sheriffmuir 11	11mi	17 Aug	1:18:19	71.99%
Edinburgh parkrun	5km	9 Aug	19:36	76.48%
Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race)	3.9mi	5 Aug	24:29	76.85%
Edinburgh parkrun	5km	2 Aug	19:43	76.02%
Edinburgh Parkrun	5km	12 Jul	19:29	76.94%
Edinburgh Parkrun	5km	5 Jul	19:59	75.01%
Edinburgh Parkrun	5km	28 Jun	19:40	76.22%
Perth parkrun	5km	17 May	20:46	72.18%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	7 May	19:53	75.39%
Edinburgh parkrun	5km	19 Apr	20:19	73.78%
Edinburgh Parkrun	5km	12 Apr	21:52	68.55%
Edinburgh parkrun	5km	25 Jan	20:30	73.12%
Buchlyvie 10K	10km	25 Jan	42:23	73.61%
Edinburgh parkrun	5km	18 Jan	19:24	76.64%
Portobello Promathon - 4 mile Road Race	4mi	1 Jan	24:58	76.67%
2013	Distance	Date	Result	WAVA
Edinburgh parkrun	5km	28 Dec	20:27	72.71%
Edinburgh parkrun	5km	7 Dec	19:17	77.11%
Edinburgh parkrun	5km	30 Nov	19:28	76.38%
Atkins 3k on the Green	3km	29 Nov	10:59	76.96%
Edinburgh parkrun	5km	23 Nov	19:18	77.04%
Edinburgh parkrun	5km	16 Nov	21:04	70.58%
Edinburgh parkrun	5km	9 Nov	19:48	75.09%
Jedburgh Half Marathon	13.1mi	27 Oct	1:30:55	74.28%
Edinburgh parkrun	5km	26 Oct	19:57	74.53%
Edinburgh parkrun	5km	19 Oct	22:00	67.58%
Aberdeen parkrun - 2nd Anniversary	5km	12 Oct	19:20	76.91%
Neil McCover Memorial Half Marathon	13.1mi	6 Oct	1:30:29	74.63%
Edinburgh parkrun	5km	5 Oct	20:27	72.71%
Falkirk parkrun - 100th event	5km	28 Sep	20:46	71.60%
Edinburgh parkrun	5km	10 Aug	19:15	77.24%
Graham Clark Memorial Race	3.9mi	6 Aug	23:58	77.88%
Edinburgh parkrun	5km	27 Jul	19:13	77.37%
Brig Bash 5	5mi	3 Jul	30:57	79.41%
Black Rock '5' Race	5mi	21 Jun	30:48	79.80%
Milnathort Dash	5.5mi	20 Jun	35:03	77.13%
The Strathearn Marathon	26.2mi	9 Jun	3:21:21	69.89%
Corstorphine 5 Mile Road Race	5mi	5 Jun	31:58	76.89%
Falkirk parkrun	5km	1 Jun	19:57	74.53%
Falkirk parkrun	5km	11 May	20:31	72.47%
Edinburgh parkrun	5km	13 Apr		0.00%
Edinburgh parkrun	5km	6 Apr	19:26	76.51%
Alloa Half Marathon	13.1mi	17 Mar	1:25:46	78.74%
Edinburgh parkrun	5km	9 Mar	20:02	74.22%
Lasswade 10 Mile Road Race	10mi	3 Mar	1:06:10	76.82%
Devilla Forest 15k	15km	24 Feb	1:05:52	71.62%
Forfar Multi-Terrain Half Marathon	13.1mi	3 Feb	1:35:57	70.38%
Edinburgh parkrun	5km	2 Feb	19:24	76.64%
Edinburgh parkrun	5km	26 Jan	21:45	68.36%
Edinburgh parkrun	5km	5 Jan	19:56	73.99%
Portobello Promathon - 4 mile Road Race	4mi	1 Jan	25:33	74.32%
2012	Distance	Date	Result	WAVA
Falkirk parkrun	5km	1 Dec	21:03	70.06%
Scottish Fetch Mile	1mi	25 Nov	6:05	69.72%
Edinburgh parkrun	5km	24 Nov	20:53	70.62%
Dundee Parkrun	5km	10 Nov	21:42	67.96%
Glen Clova Half Marathon	13.1mi	10 Nov	1:33:30	71.61%
Templeton 10 mile Road Race	10mi	4 Nov	1:09:28	72.55%
Edinburgh parkrun	5km	3 Nov	20:01	73.68%
Edinburgh parkrun	5km	27 Oct	19:36	75.24%
Strathcarron Hospice 10k	10km	7 Oct	40:27	75.89%
Falkirk parkrun	5km	6 Oct	20:16	72.77%
Edinburgh parkrun	5km	29 Sep	20:12	73.01%
Edinburgh parkrun	5km	22 Sep	19:59	73.80%
City of Stirling 10k	10km	16 Sep	40:02	76.68%
Edinburgh parkrun	5km	15 Sep	21:19	69.18%
Great Scottish Run Half Marathon	13.1mi	2 Sep	1:28:45	75.44%
Falkirk parkrun	5km	25 Aug	20:17	72.71%
Sheriffmuir Challenge	11mi	19 Aug	1:16:39	72.33%
Edinburgh parkrun	5km	11 Aug	19:19	76.35%
Graham Clark Memorial Race	3.9mi	7 Aug	24:39	75.10%
Brig Bash 5	5mi	4 Jul	31:16	77.97%
Scottish Fetch Mile	1mi	1 Jul	5:33	76.42%
Milnathort Dash	5.5mi	21 Jun	34:49	77.02%
Lochore Meadows Sprint Triathlon	750metres/24km/5km	17 Jun	15:42 / 50:28 / 21:14	0.00%
Edinburgh parkrun	5km	9 Jun	19:19	76.35%
Corstorphine 5 Mile Road Race	5mi	6 Jun	32:22	75.32%
Edinburgh parkrun	5km	2 Jun	19:43	74.80%
Edinburgh Half Marathon	13.1mi	27 May	1:27:41	76.36%
Self Transcendence Meadows 2 mile race	2mi	23 May	12:02	74.75%
Self-Transcendence 5k (Incorporating Scottish 5k road championship)	5km	16 May	19:11	76.88%
Black Rock '5' Race	4.5mi	4 May	30:18	72.41%
London Marathon	26.2mi	22 Apr	3:18:11	70.37%
Lochaber Marathon	26.2mi	15 Apr	3:09:53	73.45%
Heaven & Hell Half Marathon	13.1mi	8 Apr	1:36:25	69.45%
Edinburgh parkrun	5km	7 Apr	19:17	76.48%
Grangemouth Round the Houses 10k	10km	25 Mar	40:12	76.36%
Alloa Half Marathon	13.1mi	18 Mar	1:28:24	75.74%
Lasswade 10 Mile Road Race	10mi	4 Mar	1:06:58	75.26%
Edinburgh parkrun	5km	11 Feb	19:09	77.01%
Devil's Burdens Relay Race - Leg 4	4.8mi	21 Jan	33:11	70.53%
Portobello Promathon - 4 mile Road Race	4mi	1 Jan	25:05	75.10%
2011	Distance	Date	Result	WAVA
Edinburgh Parkrun	5km	31 Dec	19:33	74.84%
Scottish Fetch Mile	1mi	4 Dec		0.00%
Porto Marathon	26.2mi	6 Nov	3:08:52	73.18%
Edinburgh Parkrun	5km	22 Oct	19:09	76.40%
City of Stirling 10k	10km	18 Sep	39:07	77.85%
Great Scottish Run Half Marathon	13.1mi	4 Sep	1:26:24	76.84%
Graham Clark Memorial Race	3.9mi	30 Aug	24:10	76.00%
Sheriffmuir Challenge	11mi	21 Aug	1:16:50	71.56%
Helensburgh half marathon	13.1mi	7 Aug	1:27:57	75.48%
Falkirk parkrun	5km	16 Jul	20:44	70.57%
Brig Bash 5	5mi	6 Jul	30:56	78.18%
Black Rock '5' Race	4.5mi	1 Jul	30:16	71.92%
Milnathort Dash	5.5mi	23 Jun	34:35	76.93%
Orchill 10k Road Race	10km	19 Jun	38:45	78.59%
CAAC 5 Mile Road Race	5mi	8 Jun	31:33	76.66%
Friday Night Series - 1 mile	1mi	3 Jun	5:55	71.12%
Dunblane Hydro 7.5 mile Road Race	7.5mi	29 May	49:58	74.05%
EMF Half Marathon	13.1mi	22 May	1:25:25	77.72%
Loch Leven Half Marathon	13.1mi	14 May	1:29:03	74.55%
Self-Transcendence 5k (Incorporating Scottish 5k road championship)	5km	11 May	19:04	76.74%
Friday evening race series 1 mile	1mi	6 May	5:54	71.32%
London Marathon	26.2mi	17 Apr	3:14:55	70.91%
Alloa Half Marathon	13.1mi	20 Mar	1:26:39	76.61%
Gartmorn 6	6mi	13 Mar		0.00%
Lasswade 10 Mile Road Race	10mi	6 Mar	1:06:54	74.71%
Scottish National XC Champs - Senior Men - Falkirk	12km	19 Feb	54:36	67.37%
Forfar Multi-Terrain Half Marathon	13.1mi	6 Feb	1:40:04	66.34%
Scottish National Masters Cross Country (Men)	8km	5 Feb	41:33	57.87%
Devil's Burdens Relay Race	31km	22 Jan		0.00%
East District XC league(Livingston)	9km	15 Jan	46:16	58.00%
Portobello Promathon - 4 mile Road Race	4mi	1 Jan	26:00	71.87%
2010	Distance	Date	Result	WAVA
Scottish Fetch Mile	1mi	4 Dec		0.00%
Kilomathon - Scotland	26.2km	3 Oct	1:54:18	72.83%
City of Stirling 10k	10km	19 Sep	39:02	77.39%
Graham Clark Memorial Race	3.9mi	31 Aug	24:26	74.57%
Brig Bash 5	5mi	7 Jul	31:36	75.92%
Friday Evening Race Series - Two Miles	2mi	2 Jul	12:41	69.79%
Edinburgh Parkrun	5km	26 Jun	18:43	77.55%
Orchill Road Race	17km	20 Jun	1:04:58	80.60%
Black Rock '5' Race	4.3mi	11 Jun	30:58	66.63%
Dunblane Hydro 7.5 Mile Road Race	7.5mi	30 May	50:10	73.16%
Edinburgh Marathon	26.2mi	23 May	3:35:07	63.69%
Loch Leven Half Marathon	13.1mi	15 May	1:33:00	70.79%
Glen Lednock Road Race	8.5mi	9 May	57:24	73.11%
Friday evening race series 1mile	1mi	7 May	6:00	69.57%
Dumyat Hill race	8km	5 May	50:21	47.37%
Lochaber Marathon	26.2mi	18 Apr	3:11:27	71.56%
Heaven & Hell Half Marathon	13.1mi	11 Apr	1:44:31	62.99%
Alloa Half Marathon	13.1mi	21 Mar	1:27:33	75.20%
Gartmorn 6	6mi	14 Mar		0.00%
Cupar 5 Mile Road Race	5mi	27 Feb	31:41	75.72%
Forfar Multi-Terrain Half Marathon	13.1mi	7 Feb	1:35:41	68.81%
Devil's Burdens Relay Race	31km	23 Jan		0.00%
2009	Distance	Date	Result	WAVA
The Law Breaker - low level route	3.3mi	27 Dec	48:31	30.57%
Scottish Fetch Mile	1mi	12 Dec	5:35	74.15%
Scottish East District XC Championships (Men)	6mi	5 Dec	44:38	64.84%
Hartley Relays - Inter-Club Relay (2nd leg)	1.09mi	22 Nov	6:27	64.18%
Hartley Relays - Inter-Club Relay (1st leg)	1.09mi	22 Nov	6:18	65.71%
Greatest Fetch Edinburgh 10k (Not an official race)	10km	8 Nov	48:08	62.27%
Giffordtown 5K Road Race	5km	11 Oct	19:30	73.85%
Strathcarron Hospice 10K	10km	4 Oct	41:18	72.57%
Graham Clark Memorial Race	3.9mi	20 Aug	24:59	72.36%
Sheriffmuir Challenge	11mi	16 Aug	1:18:58	68.50%
Donkey Brae 7 Mile Race, Aberdour	7mi	2 Aug	48:27	70.14%
Brig Bash 5	5mi	1 Jul	34:47	68.44%
Black Rock '5' Race	4.5mi	22 May	30:20	70.63%
Strathallan 5 Mile Road Race	5mi	17 May	33:43	70.60%
Dunfermline Half Marathon	13.1mi	10 May	1:31:58	70.99%
Dumyat Hill Race	8km	6 May	53:27	44.28%
Lochaber Marathon	26.2mi	19 Apr	3:17:14	68.86%
Grangemouth Round the Houses 10K	10km	29 Mar	41:30	72.22%
Alloa Half Marathon	13.1mi	22 Mar	1:30:36	72.06%
Forfar Multi-Terrain Half Marathon	13.1mi	1 Feb	1:37:01	67.30%
Portobello Promathon	4mi	1 Jan	26:00	70.76%
2008	Distance	Date	Result	WAVA
Scottish Fetch Mile Challenge	1mi	7 Dec	5:30	74.69%
Eddie's Half Marathon	13.1mi	2 Nov	1:30:29	71.56%
Baxters Loch Ness Marathon	26.2mi	5 Oct	3:19:40	67.44%
Ochil 2000s	31km	23 Aug	4:54:00	29.74%
Sheriffmuir Challenge	11mi	17 Aug	1:19:23	67.60%
Friday night race series	2mi	4 Jul	13:10	66.22%
Brig Bash 5	5mi	2 Jul	32:51	71.93%
Edinburgh Marathon	26.2mi	25 May	3:21:14	66.94%
Pittencrieff Park 5k	5km	10 May	21:48	65.55%
Dumyat Hill Race	8km	7 May	52:06	45.07%
Lochaber Marathon	26.2mi	27 Apr	3:27:14	65.00%
Alloa Half Marathon	13.1mi	23 Mar	1:31:25	70.86%
Gartmorn 6	6mi	9 Mar	41:31	69.20%
Grangemouth Round the Houses 10K	10km	17 Feb	40:56	72.66%
Forfar Multi-Terrain Half Marathon	13.1mi	3 Feb	1:37:50	66.21%
Lenzie Jog Fun Run	5.25mi	2 Jan	36:28	67.51%
2007	Distance	Date	Result	WAVA
Fetch Scottish Mile Challenge	1mi	2 Dec	5:46	70.71%
Dublin Marathon	26.2mi	29 Oct	3:37:34	61.39%
Ochil 2000's Race	31km	25 Aug	5:15:00	27.53%
Seven Hills of Edinburgh	14mi	17 Jun	2:38:00	43.46%
Dunfermline Half Marathon	13.1mi	27 May	1:33:32	68.69%
Friday Evening Race Series	1mi	4 May	6:05	67.03%
Grangemouth Round the Houses 10K	10km	15 Apr	41:50	70.54%
Alloa Half Marathon	13.1mi	18 Mar	1:33:15	68.90%
Gartmorn 6	6mi	11 Mar	41:50	68.14%
Forfar Multi-Terrain Half Marathon	13.1mi	4 Feb	1:40:29	63.94%
Portobello Promathon	4mi	1 Jan	27:18	66.38%
2006	Distance	Date	Result	WAVA
Strathcarron Hospice 10K	10km	1 Oct	40:57	71.51%
East Neuk 10K	6.2mi	24 Sep	43:44	66.81%
Gartmorn 6	6mi	27 Aug	41:22	68.38%
Graham Clark Memorial Race	3.9mi	23 Aug	26:57	65.53%
Sheriffmuir Challenge	11mi	20 Aug	1:18:51	66.99%
Friday Evening Race Series - One Mile	1mi	7 Jul	6:11	65.44%
Black Rock '5' Race	4.5mi	23 Jun	31:06	67.33%
Dunfermline Half Marathon	13.1mi	21 May	1:37:55	65.08%
Friday Evening Race Series - One Mile	1mi	5 May	6:05	66.51%
Grangemouth Round the Houses 10K	10km	23 Apr	42:39	68.66%
Portobello Promathon	4mi	1 Jan	26:40	67.43%
2005	Distance	Date	Result	WAVA
Two Ferries Road Race	10.8mi	17 Sep	1:18:24	65.61%

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