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JulesR M55

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Stirling Triathlon Club

Races
104
Miles
4967
Miles
1007
Miles
26966
WAVA
81.25%
100m
14
1500m
4:52
Mile
5:17
5k
18:28
5M
29:57
10k
37:21
10M
1:07:00
Half
1:23:37
20M
2:47:23
Mara
3:59:37
2.4M
1:16:46
3.8km
1:30:00
10km
1:38:56

About Me

Splash, Wobble & Plod

Race Standard

Elk (65)

Current Status

Biking across the alps in Sep

2019 Targets

BIKE
4500
RUN
1000
SWIM
200

Set your targets for 2019

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	32	10.6	14.6	13	15.6	8.6	0	0	0	0	0	0	94.4
2019	72	41	61	38	54	29	0	0	0	0	0	0	296
2019	262	378	149	510	212	111	0	0	0	0	0	0	1622
2018	17.1	7.7	9.9	9.8	12.5	17.3	14.6	30.5	23.8	15.2	12.6	17.2	188.2
2018	26	24	27	17	59	108	90	59	53	70	70	74	677
2018	274	537	154	540	727	116	70	66	202	220	253	310	3468
2017	8.6	7.7	13.8	7.3	12.1	10.9	8.9	18.5	16	12.1	15.4	12.3	143.6
2017	22	17	6	16	28	24	11	7	15	58	86	22	312
2017	470	583	480	728	734	544	232	346	702	168	217	252	5458
2016	16	4.9	14.6	10.8	19	12.9	19.6	16.9	7.1	8.3	8.2	6.3	144.4
2016	19	41	40	40	41	30	33	88	0	21	0	18	373
2016	539	518	456	633	443	485	318	440	287	183	247	8	4557
2015	0	0	0	0	0	0	0	0	0	0	0	3.5	3.5
2015	0	0	0	0	0	0	0	0	0	0	0	6	6
2015	0	0	0	0	0	210	0	0	0	0	0	314	524
2010	13.4	6.3	0	0	0	0	0	0	0	0	0	0	19.7
2010	100	75	0	0	0	0	0	0	0	0	0	0	174
2010	401	174	0	0	0	0	0	0	0	0	0	0	575
2009	13.8	12	26.1	9.9	12.6	13.9	19.6	7.1	5.5	12.7	24.9	8.5	166.5
2009	73	80	82	41	93	68	75	46	40	110	77	72	858
2009	236	460	719	605	490	623	432	173	146	406	189	155	4634
2008	7.1	10	11.3	8.7	12.7	6	14	10	17.7	11.5	15	16.2	140.1
2008	69	65	123	77	86	53	82	74	71	67	45	65	877
2008	204	436	442	486	481	288	426	190	230	302	125	331	3941
2007	2.1	5.8	3.6	6.8	17.5	13.7	11.1	9.8	9.4	9	1.2	11.7	101.4
2007	84	134	80	105	109	83	88	99	68	78	31	88	1048
2007	0	59	0	288	270	270	257	176	197	154	39	146	1856
2006	0	0	0	0	0	0	0	0	1.9	1.7	1.2	0.9	5.6
2006	0	0	0	0	0	0	0	8	87	104	38	110	346
2006	0	0	0	0	0	0	0	0	62	102	166	0	330

Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30
0mi, 34 Swimming - Open Water Split Summary === 1) 0m - 34(3:24:18/m) 24/27rpm 0.29/0.41mph Add a comment 0.1mi, 2:43 Swimming - Open Water Split Summary === 1) 0.06m - 2:43(43:52/m) 20cal 31/33rpm 1.37/2.29mph Add a comment 7.5mi, 2:19:55 Running - Fell Running Split Summary === 1) 1m - 12:39(12:39/m) 121/150bpm 106cal 4.74/5.91mph 2) 1m - 16:22(16:22/m) 133/159bpm 132cal 3.67/5.32mph 3) 1m - 15:25(15:25/m) 123/155bpm 119cal 3.89/6.03mph 4) 1m - 26:25(26:25/m) 149/172bpm 255cal 2.27/5.97mph 5) 1m - 25:20(25:20/m) 144/188bpm 190cal 2.37/5.74mph 6) 1m - 17:24(17:24/m) 181/204bpm 245cal 3.45/6.05mph 7) 1m - 15:38(15:38/m) 191/202bpm 238cal 3.84/5.45mph 8) 0.54m - 10:42(20:00/m) 160/209bpm 105cal 3/5.82mph Add a comment	0.9mi, 19:11 Cross-Training - Hiking Split Summary === 1) 0.91m - 19:11(21:03/m) 99/131bpm 97cal 2.85/22.29mph Add a comment 3.1mi, 24:30 Running - parkrun Split Summary === 1) 1m - 7:50(7:50/m) 150/169bpm 91cal 7.65/8.64mph 2) 1m - 8:24(8:24/m) 165/179bpm 108cal 7.14/8.75mph 3) 1m - 7:53(7:53/m) 168/177bpm 103cal 7.6/8.79mph 4) 0.06m - 22(5:49/m) 175/176bpm 4cal 10.32/9.16mph Add a comment	-	1.3mi, 39:01 Swimming - Pool Split Summary === 1) 0.12m - 4:11(33:37/m) 42cal 26/rpm 1.79/2.08mph 2) 0.03m - 53(28:25/m) 10cal 28/rpm 2.11/2.35mph 3) 0.06m - 1:47(28:38/m) 20cal 29/rpm 2.1/2.27mph 4) 0.09m - 2:41(28:53/m) 30cal 29/rpm 2.08/2.28mph 5) 0.12m - 3:35(28:51/m) 40cal 29/rpm 2.08/2.49mph 6) 0.16m - 4:28(28:47/m) 50cal 29/rpm 2.08/2.29mph 7) 0.19m - 5:28(29:20/m) 60cal 29/rpm 2.04/2.25mph 8) 0.16m - 4:31(29:04/m) 50cal 29/rpm 2.06/2.22mph 9) 0.12m - 3:37(29:06/m) 40cal 29/rpm 2.06/2.29mph 10) 0.09m - 2:41(28:51/m) 30cal 29/rpm 2.08/2.26mph 11) 0.06m - 1:48(28:54/m) 20cal 30/rpm 2.08/2.21mph 12) 0.03m - 53(28:29/m) 10cal 29/rpm 2.11/2.31mph 13) 0.06m - 2:28(39:43/m) 24cal 23/rpm 1.51/1.98mph Add a comment	-	3.9mi, 42:52 Running - Hill Work Split Summary === 1) 1m - 13:25(13:25/m) 110/143bpm 83cal 4.47/8.04mph 2) 1m - 11:31(11:31/m) 112/119bpm 68cal 5.21/7.53mph 3) 1m - 10:32(10:32/m) 116/128bpm 63cal 5.7/7.41mph 4) 0.29m - 2:25(8:18/m) 120/124bpm 15cal 7.23/7.49mph Add a comment	21.5mi, 1:00:00 Cycling - wattbike Split Summary === 1) 0m - 59:32(/m) 139/167bpm 600cal 90/95rpm 168/248W Add a comment 1.6mi, 43:21 Swimming - Pool Split Summary === 1) 0.25m - 7:54(31:49/m) 88cal 26/rpm 1.89/2.28mph 2) 0.06m - 1:37(25:56/m) 20cal 31/rpm 2.31/2.51mph 3) 0.06m - 1:37(26:04/m) 20cal 31/rpm 2.3/2.7mph 4) 0.06m - 1:38(26:10/m) 20cal 31/rpm 2.29/2.45mph 5) 0.03m - 48(25:52/m) 10cal 30/rpm 2.32/2.51mph 6) 0.03m - 49(26:11/m) 10cal 30/rpm 2.29/2.57mph 7) 0.03m - 49(26:26/m) 10cal 29/rpm 2.27/2.46mph 8) 0.03m - 49(26:25/m) 10cal 30/rpm 2.27/2.46mph 9) 0.06m - 1:35(25:34/m) 20cal 27/rpm 2.35/2.54mph 10) 0.06m - 1:37(26:06/m) 20cal 27/rpm 2.3/2.41mph 11) 0.06m - 1:40(26:45/m) 20cal 28/rpm 2.24/2.42mph 12) 0.03m - 50(26:40/m) 10cal 25/rpm 2.25/2.48mph 13) 0.03m - 49(26:22/m) 10cal 26/rpm 2.28/2.49mph 14) 0.03m - 50(26:35/m) 10cal 27/rpm 2.26/2.26mph 15) 0.03m - 50(26:38/m) 10cal 27/rpm 2.25/2.27mph 16) 0.06m - 1:37(26:01/m) 20cal 32/rpm 2.31/2.48mph 17) 0.06m - 1:39(26:28/m) 20cal 31/rpm 2.27/2.55mph 18) 0.06m - 1:39(26:26/m) 20cal 32/rpm 2.27/2.52mph 19) 0.03m - 50(27:01/m) 10cal 32/rpm 2.22/2.45mph 20) 0.03m - 50(26:45/m) 10cal 31/rpm 2.24/2.45mph 21) 0.03m - 50(26:48/m) 10cal 32/rpm 2.24/2.38mph 22) 0.03m - 50(26:49/m) 10cal 31/rpm 2.24/2.52mph 23) 0.06m - 1:38(26:22/m) 20cal 34/rpm 2.27/2.43mph 24) 0.08m - 1:45(22:34/m) 25cal 29/rpm 2.66/3.79mph 25) 0.06m - 1:42(27:18/m) 20cal 29/rpm 2.2/2.36mph 26) 0.03m - 51(27:16/m) 10cal 28/rpm 2.2/2.35mph 27) 0.03m - 53(28:11/m) 10cal 27/rpm 2.13/2.23mph 28) 0.03m - 50(27:04/m) 10cal 30/rpm 2.22/2.43mph 29) 0.03m - 50(26:42/m) 10cal 30/rpm 2.25/2.43mph 30) 0.06m - 2:26(39:12/m) 26cal 22/rpm 1.53/2.13mph Add a comment 0mi, 1:00:00 Cross-Training - Gym Split Summary === 1) 0m - 1:00:00(/m) 372cal Add a comment
Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6
-	1mi, 41:40 Cross-Training - Hiking Split Summary === 1) 1m - 41:37(41:37/m) 73/108bpm 138cal 1.44/3.92mph 2) 0m - 3(15:32/m) 57/58bpm 3.87/2.92mph Add a comment 14.1mi, 40:00 Cycling - wattbike Split Summary === 1) 0m - 41:24(/m) 150/178bpm 386cal 90/97rpm 162/290W Add a comment 1mi, 33:14 Swimming - Open Water Split Summary === 1) 0.28m - 8:48(31:00/m) 95cal 30/34rpm 1.93/3.91mph 2) 0.28m - 8:47(30:57/m) 95cal 29/38rpm 1.94/3.87mph 3) 0.28m - 9:57(35:02/m) 95cal 29/38rpm 1.71/3.23mph 4) 0.15m - 5:41(36:48/m) 51cal 27/32rpm 1.63/3.13mph Add a comment	-	1.2mi, 34:30 Swimming - Pool Split Summary === 1) 0.06m - 1:42(27:26/m) 20cal 29/rpm 2.19/2.27mph 2) 0.25m - 6:58(28:02/m) 80cal 30/rpm 2.14/2.31mph 3) 0.19m - 5:11(27:49/m) 60cal 31/rpm 2.16/2.34mph 4) 0.12m - 3:24(27:23/m) 40cal 31/rpm 2.19/2.36mph 5) 0.06m - 1:42(27:23/m) 20cal 31/rpm 2.19/2.34mph 6) 0.12m - 3:25(27:31/m) 40cal 31/rpm 2.18/2.37mph 7) 0.06m - 1:41(27:04/m) 20cal 32/rpm 2.22/2.32mph 8) 0.12m - 3:22(27:06/m) 40cal 32/rpm 2.21/2.51mph 9) 0.06m - 1:39(26:35/m) 20cal 33/rpm 2.26/2.36mph 10) 0.12m - 3:24(27:21/m) 40cal 32/rpm 2.19/2.39mph 11) 0.06m - 2:01(32:34/m) 24cal 24/rpm 1.84/2.31mph Add a comment 3mi, 32:44 Running - Treadmill Split Summary === 1) 1m - 10:52(10:52/m) 124/157bpm 89cal 5.52/8.2mph 2) 1m - 9:59(9:59/m) 157/164bpm 126cal 6.01/8.27mph 3) 0.73m - 11:53(16:15/m) 135/167bpm 92cal 3.69/8.37mph Add a comment	2mi, 31:07 Cross-Training - Hiking Split Summary === 1) 1m - 15:15(15:15/m) 77/100bpm 86cal 3.93/25.53mph 2) 1m - 15:48(15:48/m) 119/150bpm 113cal 3.8/16.11mph 3) 0.03m - 4(2:12/m) 118/118bpm 27.19/16.86mph Add a comment 16mi, 1:04:04 Cycling - Road Biking Split Summary === 1) 5m - 18:01(3:36/m) 126/155bpm 158cal 16.65/27.99mph 2) 5m - 23:04(4:37/m) 151/171bpm 250cal 13.01/22.65mph 3) 5m - 19:08(3:50/m) 129/139bpm 105cal 15.67/29.58mph 4) 0.99m - 3:50(3:52/m) 128/132bpm 19cal 15.49/22.08mph Add a comment	4.7mi, 47:36 Running - General Split Summary === 1) 1m - 9:52(9:52/m) 130/152bpm 91cal 6.08/7.06mph 2) 1m - 9:49(9:49/m) 120/151bpm 64cal 6.11/7.33mph 3) 1m - 12:12(12:12/m) 142/163bpm 120cal 4.91/6.7mph 4) 1m - 9:15(9:15/m) 140/159bpm 82cal 6.49/7.16mph 5) 0.66m - 6:29(9:47/m) 152/159bpm 72cal 6.13/7.06mph Add a comment	-
Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12	Thu 13th Jun Jun 13
-	0.7mi, 6:28 Running - Steady-State Split Summary === 1) 0.72m - 6:28(8:57/m) 118/127bpm 48cal 6.7/7.2mph Add a comment 2.3mi, 15:04 Cycling - Road Biking Split Summary === 1) 2.27m - 15:04(6:38/m) 98/126bpm 77cal 9.04/28.05mph Add a comment	12mi, 1:52:12 Running - Race Split Summary === 1) 1m - 9:46(9:46/m) 150/162bpm 36cal 76/97rpm 6.14/7.45mph 2) 1m - 9:11(9:11/m) 156/160bpm 45cal 76/97rpm 6.53/7.1mph 3) 1m - 8:47(8:47/m) 154/160bpm 38cal 76/97rpm 6.83/7.41mph 4) 1m - 9:07(9:07/m) 154/158bpm 42cal 76/97rpm 6.58/6.99mph 5) 1m - 9:48(9:48/m) 152/157bpm 41cal 76/97rpm 6.12/6.78mph 6) 1m - 9:43(9:43/m) 155/161bpm 52cal 76/97rpm 6.17/6.82mph 7) 1m - 9:24(9:24/m) 153/161bpm 45cal 76/97rpm 6.39/7.33mph 8) 1m - 9:23(9:23/m) 154/162bpm 49cal 76/97rpm 6.4/6.87mph 9) 1m - 9:33(9:33/m) 156/162bpm 59cal 76/97rpm 6.28/7.03mph 10) 1m - 9:59(9:59/m) 157/162bpm 64cal 76/97rpm 6.01/6.55mph 11) 1m - 9:05(9:05/m) 156/161bpm 58cal 76/97rpm 6.6/6.89mph 12) 0.96m - 8:26(8:45/m) 161/188bpm 71cal 76/97rpm 6.86/8.18mph Add a comment 0.2mi, 4:47 Cross-Training - General Split Summary === 1) 0.16m - 4:47(29:49/m) 130/155bpm 19cal 76/97rpm 2.01/6.55mph Add a comment 52.7mi, 3:18:54 Cycling - Race Split Summary === 1) 5m - 23:54(4:47/m) 154/180bpm 282cal 65/101rpm 12.55/24.5mph 2) 5m - 16:36(3:19/m) 148/163bpm 173cal 65/101rpm 18.06/35.61mph 3) 5m - 14:58(3:00/m) 146/163bpm 143cal 65/101rpm 20.04/31.43mph 4) 5m - 20:59(4:12/m) 148/160bpm 194cal 65/101rpm 14.29/30.12mph 5) 5m - 16:14(3:15/m) 147/167bpm 131cal 65/101rpm 18.47/31.33mph 6) 5m - 25:22(5:04/m) 153/163bpm 246cal 65/101rpm 11.83/24.19mph 7) 5m - 17:50(3:34/m) 145/158bpm 116cal 65/101rpm 16.82/33.46mph 8) 5m - 15:53(3:11/m) 147/159bpm 107cal 65/101rpm 18.88/29.12mph 9) 5m - 21:26(4:17/m) 149/160bpm 166cal 65/101rpm 13.99/28.89mph 10) 5m - 16:38(3:20/m) 151/176bpm 137cal 65/101rpm 18.04/32.29mph 11) 2.68m - 9:01(3:22/m) 150/157bpm 72cal 65/101rpm 17.83/24.4mph 12) 0.16m - 4:47(29:49/m) 130/155bpm 19cal 76/97rpm 2.01/6.55mph Add a comment 0.2mi, 5:17 Cross-Training - General Split Summary === 1) 0.2m - 5:17(26:38/m) 125/158bpm 20cal 65/101rpm 2.25/7.14mph Add a comment 1.3mi, 31:58 Swimming - Race Split Summary === 1) 0.28m - 7:11(25:16/m) 97cal 31/33rpm 2.38/3.11mph 2) 0.28m - 7:01(24:42/m) 97cal 31/38rpm 2.43/3.28mph 3) 0.28m - 6:58(24:30/m) 97cal 31/39rpm 2.45/3.34mph 4) 0.28m - 7:25(26:06/m) 96cal 31/38rpm 2.3/3.17mph 5) 0.13m - 3:24(27:04/m) 42cal 30/38rpm 2.22/4.85mph 6) 0.2m - 5:17(26:38/m) 125/158bpm 20cal 65/101rpm 2.25/7.14mph Add a comment	1.2mi, 39:50 Cross-Training - Hiking Split Summary === 1) 1m - 33:03(33:03/m) 84/110bpm 122cal 1.82/3.9mph 2) 0.21m - 6:47(33:06/m) 85/106bpm 22cal 1.81/8.85mph Add a comment 3.2mi, 1:27:47 Cross-Training - Hiking Split Summary === 1) 1m - 27:45(27:45/m) 88/107bpm 130cal 2.16/3.07mph 2) 1m - 29:11(29:11/m) 73/84bpm 121cal 2.06/3.01mph 3) 1m - 24:48(24:48/m) 78/88bpm 121cal 2.42/3.11mph 4) 0.24m - 6:02(25:23/m) 74/81bpm 27cal 2.36/3.4mph Add a comment	0.7mi, 25:40 Cross-Training - Hiking Split Summary === 1) 0.74m - 25:40(34:32/m) 80/107bpm 99cal 1.74/2.96mph Add a comment 2.8mi, 30:07 Running - Recovery Run Split Summary === 1) 1m - 11:18(11:18/m) 135/149bpm 109cal 5.31/6.72mph 2) 1m - 11:20(11:20/m) 139/153bpm 110cal 5.29/6.62mph 3) 0.81m - 7:29(9:15/m) 145/159bpm 78cal 6.49/7.06mph Add a comment	3.2mi, 1:07:41 Cross-Training - Hiking Split Summary === 1) 1m - 29:14(29:14/m) 77/114bpm 121cal 2.05/3.51mph 2) 1m - 22:09(22:09/m) 79/111bpm 105cal 2.71/4.28mph 3) 0.2m - 6:52(34:46/m) 86/99bpm 28cal 1.73/4.28mph 4) 1m - 9:22(9:22/m) 62/91bpm 29cal 6.41/4.3mph 5) 0.02m - 4(3:54/m) 80/80bpm 15.41/2.73mph Add a comment	1.6mi, 47:10 Swimming - Pool Split Summary === 1) 0.22m - 6:51(31:28/m) 73cal 25/rpm 1.91/2.58mph 2) 0.02m - 24(25:56/m) 5cal 25/rpm 2.32/2.32mph 3) 0.02m - 25(27:07/m) 5cal 28/rpm 2.21/2.21mph 4) 0.02m - 25(27:01/m) 5cal 26/rpm 2.22/2.22mph 5) 0.02m - 26(27:51/m) 5cal 28/rpm 2.15/2.15mph 6) 0.02m - 25(27:19/m) 5cal 24/rpm 2.2/2.2mph 7) 0.02m - 27(28:45/m) 5cal 27/rpm 2.09/2.09mph 8) 0.02m - 26(27:39/m) 5cal 23/rpm 2.17/2.17mph 9) 0.02m - 27(28:28/m) 5cal 27/rpm 2.11/2.11mph 10) 0.02m - 26(27:59/m) 5cal 25/rpm 2.15/2.15mph 11) 0.02m - 27(29:07/m) 5cal 27/rpm 2.06/2.06mph 12) 0.12m - 3:44(30:05/m) 40cal 27/rpm 1.99/2.3mph 13) 0.03m - 51(27:09/m) 10cal 27/rpm 2.21/2.35mph 14) 0.03m - 51(27:13/m) 10cal 27/rpm 2.2/2.38mph 15) 0.03m - 52(27:39/m) 10cal 27/rpm 2.17/2.46mph 16) 0.03m - 51(27:18/m) 10cal 27/rpm 2.2/2.48mph 17) 0.03m - 51(27:16/m) 10cal 27/rpm 2.2/2.55mph 18) 0.03m - 51(27:37/m) 10cal 27/rpm 2.17/2.41mph 19) 0.03m - 52(27:40/m) 10cal 27/rpm 2.17/2.44mph 20) 0.03m - 51(27:28/m) 10cal 28/rpm 2.18/2.34mph 21) 0.03m - 52(27:47/m) 10cal 27/rpm 2.16/2.43mph 22) 0.03m - 52(28:04/m) 10cal 28/rpm 2.14/2.25mph 23) 0.12m - 3:39(29:25/m) 40cal 27/rpm 2.04/2.23mph 24) 0.06m - 1:40(26:49/m) 20cal 29/rpm 2.24/2.39mph 25) 0.06m - 1:43(27:30/m) 20cal 28/rpm 2.18/2.54mph 26) 0.06m - 1:43(27:45/m) 20cal 27/rpm 2.16/2.41mph 27) 0.06m - 1:45(28:10/m) 20cal 27/rpm 2.13/2.25mph 28) 0.06m - 1:46(28:24/m) 20cal 27/rpm 2.11/2.23mph 29) 0.06m - 1:42(27:22/m) 20cal 28/rpm 2.19/2.39mph 30) 0.06m - 1:44(27:49/m) 20cal 28/rpm 2.16/2.27mph 31) 0.06m - 1:45(28:04/m) 20cal 28/rpm 2.14/2.34mph 32) 0.06m - 1:45(28:17/m) 20cal 27/rpm 2.12/2.36mph 33) 0.06m - 1:44(27:50/m) 20cal 29/rpm 2.16/2.61mph 34) 0.06m - 2:48(45:02/m) 26cal 22/rpm 1.33/1.93mph Add a comment
Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18	Wed 19th Jun Jun 19	Thu 20th Jun Jun 20
-	-	-	25.9mi, 1:15:17 Cycling - wattbike Split Summary === 1) 0m - 1:15:17(/m) 141/159bpm 685cal 90/95rpm 152/212W Add a comment 1.5mi, 42:17 Swimming - Pool Split Summary === 1) 0.2m - 6:43(33:15/m) 72cal 23/rpm 1.81/2.8mph 2) 0.25m - 7:05(28:28/m) 80cal 27/rpm 2.11/2.46mph 3) 0.03m - 51(27:25/m) 10cal 26/rpm 2.19/2.28mph 4) 0.03m - 50(26:42/m) 10cal 27/rpm 2.25/2.32mph 5) 0.03m - 51(27:23/m) 10cal 27/rpm 2.19/2.24mph 6) 0.03m - 48(25:33/m) 10cal 30/rpm 2.35/2.4mph 7) 0.03m - 52(27:51/m) 10cal 25/rpm 2.15/2.19mph 8) 0.03m - 52(27:46/m) 10cal 26/rpm 2.16/2.25mph 9) 0.03m - 51(27:28/m) 10cal 26/rpm 2.19/2.21mph 10) 0.03m - 48(25:38/m) 10cal 30/rpm 2.34/2.4mph 11) 0.19m - 5:20(28:39/m) 60cal 28/rpm 2.09/2.32mph 12) 0.03m - 50(26:48/m) 10cal 29/rpm 2.24/2.29mph 13) 0.03m - 50(26:35/m) 10cal 29/rpm 2.26/2.39mph 14) 0.03m - 49(26:25/m) 10cal 30/rpm 2.27/2.29mph 15) 0.03m - 55(29:32/m) 10cal 25/rpm 2.03/2.1mph 16) 0.03m - 51(27:29/m) 10cal 28/rpm 2.18/2.3mph 17) 0.03m - 48(25:39/m) 10cal 30/rpm 2.34/2.38mph 18) 0.12m - 3:26(27:36/m) 40cal 30/rpm 2.17/2.31mph 19) 0.03m - 51(27:13/m) 10cal 28/rpm 2.21/2.25mph 20) 0.03m - 48(25:44/m) 10cal 33/rpm 2.33/2.42mph 21) 0.03m - 54(28:54/m) 10cal 26/rpm 2.08/2.19mph 22) 0.03m - 49(26:10/m) 10cal 32/rpm 2.29/2.41mph 23) 0.06m - 1:46(28:28/m) 20cal 28/rpm 2.11/2.16mph 24) 0.03m - 48(25:51/m) 10cal 32/rpm 2.32/2.37mph 25) 0.03m - 49(26:09/m) 10cal 32/rpm 2.3/2.41mph 26) 0.03m - 1:14(39:32/m) 12cal 21/rpm 1.52/1.86mph Add a comment	-	4.1mi, 39:02 Running - Medium Long Run Split Summary === 1) 1m - 9:20(9:20/m) 142/153bpm 102cal 6.43/7.24mph 2) 1m - 10:08(10:08/m) 152/169bpm 112cal 5.93/7.6mph 3) 1m - 9:21(9:21/m) 146/166bpm 94cal 6.42/7.6mph 4) 1m - 9:38(9:38/m) 155/166bpm 112cal 6.23/7.22mph 5) 0.06m - 36(9:08/m) 160/167bpm 7cal 6.57/7.14mph Add a comment 0.5mi, 17:30 Swimming - Open Water Split Summary === 1) 0.28m - 10:55(38:25/m) 94cal 29/34rpm 1.56/3.51mph 2) 0.17m - 6:35(38:25/m) 56cal 28/37rpm 1.56/3.03mph Add a comment	0mi, 59:34 Cycling - General Split Summary === 1) 0m - 59:34(/m) 140/166bpm 550cal 95/122rpm 154/503W Add a comment 2.1mi, 41:12 Running - General Split Summary === 1) 1m - 20:33(20:33/m) 74/100bpm 83cal 2.92/3.8mph 2) 1m - 19:16(19:16/m) 89/125bpm 113cal 3.11/3.76mph 3) 0.08m - 1:23(17:15/m) 101/117bpm 9cal 3.48/3.61mph Add a comment 1.5mi, 45:20 Swimming - General Split Summary === 1) 0.28m - 9:20(33:22/m) 98cal 25/rpm 1.8/2.13mph 2) 0.03m - 51(27:24/m) 10cal 27/rpm 2.19/2.25mph 3) 0.03m - 51(27:37/m) 10cal 27/rpm 2.17/2.3mph 4) 0.03m - 53(28:11/m) 10cal 26/rpm 2.13/2.19mph 5) 0.03m - 52(27:51/m) 10cal 27/rpm 2.15/2.25mph 6) 0.03m - 52(27:52/m) 10cal 27/rpm 2.15/2.3mph 7) 0.03m - 52(28:07/m) 10cal 26/rpm 2.13/2.24mph 8) 0.03m - 52(27:52/m) 10cal 28/rpm 2.15/2.24mph 9) 0.03m - 52(27:56/m) 10cal 28/rpm 2.15/2.23mph 10) 0.06m - 1:34(25:11/m) 20cal 37/rpm 2.38/2.58mph 11) 0.06m - 1:51(29:44/m) 20cal 27/rpm 2.02/2.1mph 12) 0.06m - 1:51(29:43/m) 20cal 26/rpm 2.02/2.21mph 13) 0.06m - 1:51(29:41/m) 20cal 26/rpm 2.02/2.25mph 14) 0.06m - 1:50(29:25/m) 20cal 26/rpm 2.04/2.15mph 15) 0.06m - 1:51(29:52/m) 20cal 26/rpm 2.01/2.18mph 16) 0.06m - 1:51(29:51/m) 20cal 26/rpm 2.01/2.15mph 17) 0.06m - 1:33(24:58/m) 20cal 35/rpm 2.4/2.69mph 18) 0.05m - 1:18(27:59/m) 15cal 26/rpm 2.14/2.3mph 19) 0.05m - 1:23(29:35/m) 15cal 27/rpm 2.03/2.26mph 20) 0.05m - 1:20(28:33/m) 15cal 26/rpm 2.1/2.43mph 21) 0.05m - 1:21(28:50/m) 15cal 27/rpm 2.08/2.27mph 22) 0.05m - 1:21(28:48/m) 15cal 26/rpm 2.08/2.3mph 23) 0.05m - 1:21(29:07/m) 15cal 27/rpm 2.06/2.23mph 24) 0.05m - 1:22(29:18/m) 15cal 26/rpm 2.05/2.11mph 25) 0.05m - 1:23(29:31/m) 15cal 26/rpm 2.03/2.21mph 26) 0.03m - 47(25:09/m) 10cal 36/rpm 2.39/2.61mph 27) 0.03m - 1:21(43:30/m) 14cal 21/rpm 1.38/1.42mph 28) 0.06m - 1:58(31:38/m) 20cal 25/rpm 1.9/2.03mph Add a comment

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2014	2015	2016	2017	2018	2019
100m	1	14 3:45/mi	76.85			14 76.85
1500m	1	4:52 5:13/mi	78.67		4:52 78.67
1mi	4	5:17 5:17/mi	77.78		5:17 77.78	5:25 76.43	5:50 71.53
2.8mi	1	15:48 5:45/mi	80.08		15:48 80.08
5km	19	18:28 5:57/mi	77.38		18:28 77.38	20:32 70.10	19:10 75.72	22:10 65.48			21:29 70.94		22:30 68.29	24:04 64.94	21:17 73.43
3.2mi	1	19:02 6:03/mi	75.55		19:02 75.55
3.3mi	2	19:46 6:05/mi	75.52	19:46 75.06	19:48 75.52
6km	1	22:17 5:59/mi	76.95			22:17 76.95
4mi	1	24:54 6:14/mi	74.46			24:54 74.46
4.8mi	1	28:57 6:02/mi	77.74	28:57 77.74
5mi	1	29:57 5:59/mi	78.28	29:57 78.28
6mi	2	43:50 7:18/mi	69.87									43:50 69.87
10km	19	37:21 6:01/mi	79.68	37:21 79.01	38:07 78.03	38:13 77.82	40:12 75.15	38:13 79.68		40:59 76.75			44:45 72.08
7.5mi	2	52:24 6:59/mi	71.19		52:45 67.97				52:24 71.19
8mi	1	53:03 6:38/mi	73.24			53:03 73.24
8.1mi	1	56:01 6:55/mi	70.76				56:01 70.76
10mi	2	1:07:00 6:42/mi	73.40			1:07:00 73.40									1:17:20 69.23
11mi	1	1:21:43 7:26/mi	65.69		1:21:43 65.69
13.1mi	14	1:23:37 6:23/mi	77.47	1:25:46 74.91	1:23:37 77.47	1:24:48 77.02		1:26:58 75.71		1:36:03 71.54	1:30:51 75.63	1:36:33 71.80		1:41:50 69.93	1:48:30 65.63
22.8km	1	1:50:50 7:49/mi	62.66	1:50:50 62.66
20mi	1	2:47:23 8:22/mi	65.01									2:47:23 65.01

2019	Date	Result	WAVA
Plean parkrun	25 May	24:31	64.29%
Plean parkrun	20 Apr	24:47	63.60%
Edinburgh parkrun	6 Apr	21:17	73.43%
Alloa Half Marathon	31 Mar	1:48:30	65.63%
Lasswade 10 Mile Road Race	3 Mar	1:17:20	69.23%
vogrie park run	16 Feb	21:44	71.91%
Livingston parkrun	9 Feb	22:14	70.29%
2018	Date	Result	WAVA
Pollok parkrun, Glasgow	1 Dec	24:45	63.15%
Fraserburgh Half Marathon	18 Nov	1:41:50	69.93%
Hurly Burly - The Outdoor Swimming Society	29 Sep	1:38:56	0.00%
Ruchill parkrun	30 Jun	24:04	64.94%
Plean parkrun	5 May	24:40	63.36%
Brighton & Hove parkrun	21 Apr	24:30	63.79%
2017	Date	Result	WAVA
Challenge Regensburg Swim Leg	13 Aug	1:15:30	0.00%
Ironman 70.3 Edinburgh	2 Jul	25:48 / 3:24:00 / 1:54:00	0.00%
Balfron 10k (Stirling/Glasgow area)	23 Apr	44:45	72.08%
Pollok parkrun, Glasgow	11 Feb	22:30	68.29%
2016	Date	Result	WAVA
Ironman Vichy	28 Aug	1:30:00 / 6:00:48 / 4:28:20	0.00%
Edinburgh to North Berwick 20 mile	7 May	2:47:23	65.01%
Alloa Half Marathon	20 Mar	1:37:51	70.85%
Gartmorn 6	13 Mar	43:50	69.87%
Brighton Half Marathon	28 Feb	1:36:33	71.80%
2015	Date	Result	WAVA
Fraserburgh Half Marathon	15 Nov	1:37:15	71.28%
Pollok parkrun, Glasgow	2 May	21:29	70.94%
Mallorca 312 Sportive	25 Apr	12:45:00	0.00%
Wokingham Half Marathon	8 Feb	1:30:51	75.63%
2014	Date	Result	WAVA
Fraserburgh Half Marathon	16 Nov	1:36:03	71.54%
City of Stirling 10k	14 Sep	40:59	76.75%
Bannockburn 700 10k	22 Jun	43:06	72.98%
2011	Date	Result	WAVA
World Long Course Tri Champs	5 Nov	/ 4:22:30 / 2:33:00	0.00%
Ironman Austria	2 Jul	1:16:46 / 5:48:43 / 3:59:37	0.00%
Dunblane Hydro 7.5 mile Road Race	29 May	52:24	71.19%
2010	Date	Result	WAVA
City of Stirling 10k	19 Sep	38:13	79.68%
Half Challenge Barcelona	16 May	37:51 / 2:34:24 / 1:36:55	0.00%
Duathlon Euro Champs	2 May	/ 1:06:00 /57:06	0.00%
Stirling Duathlon Long Course	28 Mar	/ 1:11:00 /1:03:00	0.00%
Wokingham Half Marathon	21 Feb	1:26:58	75.71%
Edinburgh parkrun	30 Jan	22:54	63.38%
Woodbank parkrun	9 Jan	22:10	65.48%
2009	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	40:12	75.15%
Scottish Fetch Mile	12 Dec	5:50	71.53%
Glasgow parkrun	12 Dec	19:10	75.72%
RNLI Reindeer Run 10k, Stirling	29 Nov	43:08	70.04%
Glasgow Parkrun	10 Oct	20:51	69.61%
Bala Standard Distance Triathlon	13 Sep	31:55 / 1:07:10 / 42:12	0.00%
ETU Long Distance Tri Champs Prague	9 Aug	1:25:04 / 4:17:48 / 2:42:18	0.00%
Lochore Sprint Tri - Scottish Sprint Champs	19 Jul	14:42 / 42:27 / 21:28	0.00%
Kirkintilloch 10k	18 Jun	52:02	58.06%
Edinburgh marathon - Hairy Haggis - The Royal leg 1	31 May	56:01	70.76%
Austria 70.3	24 May	39:10 / 2:56:32 / 1:34:31	0.00%
Balfron 10K	26 Apr	44:23	68.06%
Ayr Duathlon	19 Apr	/ 43:10 /40:56	0.00%
Dubai 10k	16 Jan	40:47	73.49%
2008	Date	Result	WAVA
Scottish Fetch Mile Challenge	7 Dec	5:25	76.43%
Glasgow parkrun	6 Dec	20:32	70.10%
Buchlyvie Half-Marathon	16 Nov		0.00%
Derwentwater 10	2 Nov	1:07:00	73.40%
TFD Bingoman	13 Oct	8:24 / 12:20 / 6:11	0.00%
MacQueen Bros Mid-Argyll Sprint Triathlon	28 Sep	9:20 / 35:23 / 27:08	0.00%
Southwater Sprint Relays	7 Sep	1:05:28	0.00%
The Canal Canter	13 Aug	24:54	74.46%
Helensburgh Half-Marathon	3 Aug	1:24:48	77.02%
Scottish Fetch Mile Challenge	20 Jul	5:32	74.85%
Scottish Fetch Mile Challenge Part Two (100m)	20 Jul	14	76.85%
Wakefield Triathlon	6 Jul	/ / 2:35:49	0.00%
Bala Middle Distance Tri	8 Jun	5:05:11	0.00%
Edinburgh Marathon - Hairy Haggis Relay - The Gosford Leg 3	25 May	53:03	73.24%
ETU European Triathlon Champs Lisbon	11 May	/ / 2:35:25	0.00%
Ayr Duathlon	20 Apr	1:26:38	34.60%
Tom Scott Memorial 'Round the Loch' 6K Race	13 Apr	22:17	76.95%
Balloch to Clydebank Half-Marathon	9 Mar	1:31:41	70.66%
Scottish National XC Champs - Senior Men - Falkirk	23 Feb	52:30	68.40%
Jack Crawford Memorial 10K	12 Jan	38:13	77.82%
2007	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	41:46	71.21%
West District Cross Country Championships (Senior Men)	8 Dec	41:46	68.76%
Fetch Scottish Mile Challenge	2 Dec	5:17	77.78%
Renfrewshire 4K XC Relays - Lochinch	21 Oct	15:45	68.77%
West District XC Relays	13 Oct	14:35	74.27%
McAndrew Road Relays, Glasgow	6 Oct	19:48	75.52%
George Cummings Road Relays, Houston	29 Sep	15:48	80.08%
Huntly Standard Distance Triathlon	23 Sep	/ / 2:27:30	0.00%
Giffnock North Club Champs 1500m	19 Sep	4:52	78.67%
Great Scottish Run Half Marathon	2 Sep	1:23:37	77.47%
Aberfeldy Middle Distance Triathlon	18 Aug	/ / 1:28:34	0.00%
Islay Half Marathon	4 Aug	1:31:30	70.80%
Saab-Salomon Hellrunner - Scots to the Slaughter Trail Race	14 Jul	1:21:43	65.69%
Club La Santa weekly 5k Lanzarote	7 Jul	18:28	77.38%
Calderglen Harriers Trail Race 10k	29 Jun	42:28	70.03%
Royal Windsor Triathlon	17 Jun	/ / 2:34:23	0.00%
Stirling Tri Relay - Run Leg	3 Jun	20:42	69.03%
Troon Tortoises 10K	9 May	38:07	78.03%
Scottish Road Relays (short stage), Livingston	31 Mar	19:02	75.55%
Alloa Half Marathon	18 Mar	1:25:26	75.20%
Willow Bowl	24 Feb	52:45	67.97%
ATHelite Run in the Park 5K	18 Feb	20:34	68.93%
Jack Crawford Memorial 10k	13 Jan	40:01	73.74%
2006	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	37:21	79.01%
Allan Scally Memorial Road Relays, Glasgow	4 Nov	28:57	77.74%
McAndrew Road Relays, Glasgow	7 Oct	19:46	75.06%
La Course Des Terrils - La Sauvage	24 Sep	1:50:50	62.66%
Kilmarnock trail race	16 Aug	29:57	78.28%
Helensburgh Half-Marathon	6 Aug	1:25:46	74.91%
Men's Health Forum Scotland 10K	18 Jun	40:30	72.86%
Stranraer Half-Marathon	3 Jun		0.00%
Troon Tortoises 10K	3 May	39:17	75.12%
Moray Road Runers 10k	26 Mar	40:15	72.75%

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