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JulesR M55

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Stirling Triathlon Club

Races
103
Miles
4876
Miles
982
Miles
26627
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	72	41	61	30	0	0	0	0	0	0	0	0	205
2019	262	378	149	494	0	0	0	0	0	0	0	0	1283
2019	32	10.6	14.6	11.5	0	0	0	0	0	0	0	0	68.6
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
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
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
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
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
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
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
2015	0	0	0	0	0	0	0	0	0	0	0	3.5	3.5
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
2010	13.4	6.3	0	0	0	0	0	0	0	0	0	0	19.7
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
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
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
2008	7.1	10	11.3	8.7	12.7	6	14	10	17.7	11.5	15	16.2	140.1
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
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
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
2006	0	0	0	0	0	0	0	0	1.9	1.7	1.2	0.9	5.6

Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
3.9mi, 1:03:18 Cross-Training - Hiking Split Summary === 1) 1m - 17:02(17:02/m) 122/139bpm 125cal 3.52/3.99mph 2) 1m - 15:53(15:53/m) 127/152bpm 117cal 3.78/4.4mph 3) 1m - 15:31(15:31/m) 129/149bpm 114cal 3.87/4.03mph 4) 0.93m - 14:52(15:59/m) 134/150bpm 110cal 3.76/4.05mph Add a comment 1.1mi, 30:39 Swimming - Pool Split Summary === 1) 0.06m - 1:57(31:21/m) 20cal 27/rpm 1.91/1.92mph 2) 0.06m - 1:56(30:59/m) 20cal 26/rpm 1.94/2.08mph 3) 0.12m - 3:39(29:23/m) 40cal 26/rpm 2.04/2.14mph 4) 0.12m - 3:31(28:17/m) 40cal 29/rpm 2.12/2.34mph 5) 0.12m - 3:23(27:17/m) 40cal 30/rpm 2.2/2.49mph 6) 0.12m - 3:36(28:58/m) 40cal 28/rpm 2.07/2.19mph 7) 0.12m - 3:25(27:29/m) 40cal 30/rpm 2.18/2.37mph 8) 0.12m - 3:22(27:07/m) 40cal 31/rpm 2.21/2.34mph 9) 0.12m - 3:34(28:40/m) 40cal 28/rpm 2.09/2.2mph 10) 0.03m - 1:09(36:47/m) 12cal 23/rpm 1.63/1.97mph 11) 0.03m - 1:08(36:25/m) 12cal 23/rpm 1.65/1.82mph Add a comment	2.7mi, 42:42 Cross-Training - Hiking Split Summary === 1) 1m - 18:23(18:23/m) 98/128bpm 113cal 3.26/3.65mph 2) 1m - 17:33(17:33/m) 93/105bpm 110cal 3.42/3.72mph 3) 0.66m - 21:46(32:57/m) 82/121bpm 89cal 1.82/3.57mph Add a comment 13.2mi, 1:48:57 Running - Race Split Summary === 1) 1m - 8:33(8:33/m) 153/196bpm 105cal 7.02/7.64mph 2) 1m - 8:00(8:00/m) 173/198bpm 115cal 7.49/8.12mph 3) 1m - 8:36(8:36/m) 160/166bpm 110cal 6.98/7.37mph 4) 1m - 8:15(8:15/m) 167/195bpm 111cal 7.27/7.76mph 5) 1m - 8:05(8:05/m) 161/168bpm 101cal 7.42/7.64mph 6) 1m - 8:17(8:17/m) 160/168bpm 102cal 7.24/7.83mph 7) 1m - 8:07(8:07/m) 162/168bpm 100cal 7.4/8.06mph 8) 1m - 8:21(8:21/m) 160/167bpm 96cal 7.19/7.39mph 9) 1m - 8:18(8:18/m) 163/169bpm 100cal 7.23/7.58mph 10) 1m - 8:21(8:21/m) 162/169bpm 95cal 7.19/7.51mph 11) 1m - 8:37(8:37/m) 165/170bpm 104cal 6.96/7.51mph 12) 1m - 8:10(8:10/m) 170/194bpm 106cal 7.34/8.25mph 13) 1m - 7:50(7:50/m) 185/193bpm 118cal 7.66/8.01mph 14) 0.21m - 1:27(7:02/m) 184/189bpm 21cal 8.54/8.66mph Add a comment	1.2mi, 36:23 Swimming - Pool Split Summary === 1) 0.06m - 2:14(35:51/m) 22cal 24/rpm 1.67/1.89mph 2) 0.09m - 2:47(29:51/m) 30cal 26/rpm 2.01/2.11mph 3) 0.09m - 2:42(29:01/m) 30cal 26/rpm 2.07/2.23mph 4) 0.09m - 2:42(29:01/m) 30cal 27/rpm 2.07/2.22mph 5) 0.09m - 2:42(29:03/m) 30cal 28/rpm 2.07/2.31mph 6) 0.09m - 2:40(28:39/m) 30cal 27/rpm 2.09/2.3mph 7) 0.09m - 2:40(28:37/m) 30cal 27/rpm 2.1/2.31mph 8) 0.05m - 1:21(29:06/m) 15cal 28/rpm 2.06/2.24mph 9) 0.05m - 1:23(29:50/m) 15cal 28/rpm 2.01/2.07mph 10) 0.05m - 1:21(29:09/m) 15cal 28/rpm 2.06/2.2mph 11) 0.05m - 1:21(29:08/m) 15cal 29/rpm 2.06/2.25mph 12) 0.05m - 1:23(29:34/m) 15cal 28/rpm 2.03/2.08mph 13) 0.05m - 1:22(29:26/m) 15cal 28/rpm 2.04/2.13mph 14) 0.03m - 59(31:35/m) 10cal 28/rpm 1.9/2.13mph 15) 0.03m - 58(31:09/m) 10cal 28/rpm 1.93/2.22mph 16) 0.03m - 57(30:32/m) 10cal 28/rpm 1.97/2.2mph 17) 0.03m - 57(30:26/m) 10cal 29/rpm 1.97/2.08mph 18) 0.03m - 57(30:25/m) 10cal 29/rpm 1.97/2.25mph 19) 0.03m - 56(30:13/m) 10cal 28/rpm 1.99/2.25mph 20) 0.02m - 29(31:36/m) 5cal 29/rpm 1.9/1.9mph 21) 0.02m - 28(30:03/m) 5cal 30/rpm 2/2mph 22) 0.02m - 28(30:06/m) 5cal 28/rpm 1.99/1.99mph 23) 0.02m - 27(29:04/m) 5cal 31/rpm 2.06/2.06mph 24) 0.02m - 29(30:57/m) 5cal 29/rpm 1.94/1.94mph 25) 0.02m - 27(29:16/m) 5cal 31/rpm 2.05/2.05mph 26) 0.03m - 1:11(37:50/m) 12cal 22/rpm 1.59/2.13mph Add a comment	-	3.6mi, 31:22 Running - Recovery Run Split Summary === 1) 1m - 9:45(9:45/m) 143/157bpm 111cal 6.15/8.39mph 2) 1m - 8:03(8:03/m) 156/162bpm 103cal 7.46/8.01mph 3) 1m - 8:31(8:31/m) 158/164bpm 109cal 7.05/7.49mph 4) 0.62m - 5:03(8:09/m) 156/160bpm 62cal 7.37/7.93mph Add a comment 0.8mi, 25:03 Swimming - Pool Split Summary === 1) 0.03m - 55(29:25/m) 10cal 27/rpm 2.04/2.07mph 2) 0.16m - 4:54(31:31/m) 50cal 28/rpm 1.9/2.08mph 3) 0.06m - 1:59(31:51/m) 20cal 27/rpm 1.88/2.17mph 4) 0.19m - 5:49(31:14/m) 60cal 29/rpm 1.92/2.12mph 5) 0.03m - 55(29:32/m) 10cal 28/rpm 2.03/2.1mph 6) 0.03m - 54(29:00/m) 10cal 29/rpm 2.07/2.13mph 7) 0.03m - 53(28:38/m) 10cal 29/rpm 2.1/2.17mph 8) 0.03m - 53(28:31/m) 10cal 29/rpm 2.1/2.21mph 9) 0.03m - 53(28:14/m) 10cal 31/rpm 2.13/2.13mph 10) 0.03m - 1:04(34:34/m) 10cal 26/rpm 1.74/2.07mph 11) 0.02m - 1:02(1:06:59/m) 5cal 24/rpm 1.9/1.9mph 12) 0.03m - 1:05(35:00/m) 10cal 28/rpm 1.71/2.08mph 13) 0.02m - 1:06(1:10:58/m) 5cal 39/rpm 1.92/1.92mph 14) 0.03m - 53(28:17/m) 10cal 26/rpm 2.12/2.26mph 15) 0.03m - 53(28:33/m) 10cal 26/rpm 2.1/2.23mph 16) 0.03m - 54(29:03/m) 10cal 27/rpm 2.06/2.18mph Add a comment	10.2mi, 30:00 Cycling - wattbike Split Summary === 1) 0m - 30:00(/m) 125/158bpm 264cal 91/102rpm 147/307W Add a comment 1.6mi, 43:31 Swimming - Pool Split Summary === 1) 0.14m - 3:48(27:09/m) 46cal 26/rpm 2.21/4.26mph 2) 0.16m - 5:05(32:46/m) 54cal 25/rpm 1.83/2.19mph 3) 0.06m - 1:40(26:44/m) 20cal 28/rpm 2.24/2.4mph 4) 0.06m - 1:40(26:47/m) 20cal 29/rpm 2.24/2.3mph 5) 0.06m - 1:41(27:12/m) 20cal 30/rpm 2.21/2.28mph 6) 0.06m - 1:40(26:57/m) 20cal 28/rpm 2.23/2.46mph 7) 0.06m - 1:42(27:18/m) 20cal 27/rpm 2.2/2.29mph 8) 0.06m - 1:40(26:47/m) 20cal 30/rpm 2.24/2.29mph 9) 0.06m - 1:39(26:37/m) 20cal 30/rpm 2.25/2.42mph 10) 0.06m - 1:40(26:54/m) 20cal 29/rpm 2.23/2.35mph 11) 0.05m - 1:14(26:20/m) 15cal 26/rpm 2.28/2.35mph 12) 0.05m - 1:16(27:15/m) 15cal 25/rpm 2.2/2.3mph 13) 0.05m - 1:15(26:54/m) 15cal 26/rpm 2.23/2.38mph 14) 0.05m - 1:12(25:54/m) 15cal 29/rpm 2.32/2.43mph 15) 0.05m - 1:11(25:17/m) 15cal 29/rpm 2.37/2.42mph 16) 0.05m - 1:14(26:18/m) 15cal 29/rpm 2.28/2.35mph 17) 0.05m - 1:13(26:14/m) 15cal 29/rpm 2.29/2.34mph 18) 0.05m - 1:13(26:14/m) 15cal 30/rpm 2.29/2.51mph 19) 0.03m - 51(27:06/m) 10cal 30/rpm 2.21/2.31mph 20) 0.03m - 50(27:03/m) 10cal 30/rpm 2.22/2.27mph 21) 0.03m - 50(26:37/m) 10cal 30/rpm 2.25/2.35mph 22) 0.03m - 50(26:56/m) 10cal 30/rpm 2.23/2.25mph 23) 0.03m - 53(28:14/m) 10cal 29/rpm 2.13/2.17mph 24) 0.03m - 53(28:20/m) 10cal 28/rpm 2.12/2.2mph 25) 0.03m - 52(27:56/m) 10cal 28/rpm 2.15/2.16mph 26) 0.03m - 51(27:34/m) 10cal 29/rpm 2.18/2.22mph 27) 0.02m - 24(26:02/m) 5cal 32/rpm 2.31/2.31mph 28) 0.02m - 23(25:03/m) 5cal 33/rpm 2.39/2.39mph 29) 0.02m - 24(26:12/m) 5cal 32/rpm 2.29/2.29mph 30) 0.02m - 24(26:09/m) 5cal 32/rpm 2.3/2.3mph 31) 0.02m - 25(26:50/m) 5cal 34/rpm 2.24/2.24mph 32) 0.02m - 24(25:36/m) 5cal 33/rpm 2.34/2.34mph 33) 0.02m - 24(25:43/m) 5cal 33/rpm 2.33/2.33mph 34) 0.02m - 25(26:32/m) 5cal 34/rpm 2.26/2.26mph 35) 0.03m - 1:23(44:24/m) 14cal 22/rpm 1.35/1.44mph Add a comment	2.1mi, 50:06 Cross-Training - Hiking Split Summary === 1) 1m - 21:41(21:41/m) 68/116bpm 102cal 2.77/3.74mph 2) 1m - 26:59(26:59/m) 98/127bpm 144cal 2.22/3.9mph 3) 0.08m - 1:26(18:29/m) 107/109bpm 8cal 3.25/3.21mph Add a comment 7.9mi, 1:13:38 Running - Long Run Split Summary === 1) 1m - 10:26(10:26/m) 161/179bpm 139cal 5.75/6.78mph 2) 1m - 9:23(9:23/m) 168/176bpm 131cal 6.39/7.1mph 3) 1m - 9:06(9:06/m) 178/191bpm 135cal 6.59/7.08mph 4) 1m - 8:48(8:48/m) 182/194bpm 133cal 6.82/7.58mph 5) 1m - 8:56(8:56/m) 188/196bpm 143cal 6.72/7.58mph 6) 1m - 9:33(9:33/m) 184/193bpm 147cal 6.29/7.33mph 7) 1m - 9:09(9:09/m) 180/187bpm 135cal 6.55/7.03mph 8) 0.87m - 8:17(9:28/m) 178/183bpm 120cal 6.34/6.7mph Add a comment
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
3.2mi, 21:18 Running - Race Split Summary === 1) 1m - 6:43(6:43/m) 141/155bpm 73cal 8.92/9.48mph 2) 1m - 6:52(6:52/m) 165/175bpm 89cal 8.74/9.02mph 3) 1m - 6:49(6:49/m) 175/188bpm 94cal 8.8/9.12mph 4) 0.15m - 53(6:04/m) 184/186bpm 12cal 9.89/9.62mph Add a comment	17.2mi, 1:10:10 Cycling - Road Biking Split Summary === 1) 5m - 22:28(4:30/m) 115/141bpm 145cal 68/115rpm 108/399W 13.35/29.7mph 2) 5m - 21:37(4:19/m) 130/154bpm 164cal 72/118rpm 126/494W 13.88/24.84mph 3) 5m - 17:29(3:30/m) 122/151bpm 112cal 68/120rpm 107/338W 17.16/26.15mph 4) 2.2m - 8:36(3:55/m) 136/149bpm 55cal 66/105rpm 108/352W 15.31/22.5mph Add a comment	73.6mi, 5:15:06 Cycling - Road Biking Split Summary === 1) 5m - 18:41(3:44/m) 109/126bpm 145cal 77/133rpm 130/289W 16.06/29.43mph 2) 5m - 19:56(3:59/m) 142/166bpm 198cal 86/126rpm 166/403W 15.05/31.06mph 3) 5m - 20:06(4:01/m) 139/169bpm 135cal 73/122rpm 112/324W 14.93/31.5mph 4) 5m - 27:10(5:26/m) 143/167bpm 267cal 78/131rpm 164/519W 11.05/24.84mph 5) 5m - 20:49(4:10/m) 162/174bpm 138cal 74/142rpm 111/422W 14.42/28.43mph 6) 5m - 24:57(4:59/m) 152/170bpm 133cal 72/128rpm 89/502W 12.02/27.61mph 7) 5m - 24:01(4:48/m) 146/163bpm 104cal 70/128rpm 72/377W 12.49/25.86mph 8) 5m - 20:20(4:04/m) 144/169bpm 160cal 79/134rpm 132/537W 14.75/23.52mph 9) 5m - 26:26(5:17/m) 134/158bpm 187cal 75/152rpm 118/411W 11.35/32.16mph 10) 5m - 20:46(4:09/m) 136/158bpm 138cal 77/130rpm 111/417W 14.45/28.05mph 11) 5m - 20:31(4:06/m) 129/151bpm 141cal 76/145rpm 115/493W 14.62/27.34mph 12) 5m - 23:55(4:47/m) 136/172bpm 137cal 72/135rpm 96/333W 12.54/29.72mph 13) 5m - 16:41(3:20/m) 127/140bpm 119cal 82/137rpm 119/336W 17.98/32.35mph 14) 5m - 18:07(3:37/m) 138/163bpm 120cal 76/115rpm 111/327W 16.56/28.26mph 15) 3.58m - 12:40(3:32/m) 134/153bpm 80cal 78/127rpm 106/354W 16.94/27.4mph Add a comment	0.7mi, 20:26 Swimming - Pool Split Summary === 1) 0.12m - 4:29(36:05/m) 44cal 24/rpm 1.66/1.79mph 2) 0.16m - 4:35(29:33/m) 50cal 28/rpm 2.03/2.19mph 3) 0.12m - 3:35(28:52/m) 40cal 28/rpm 2.08/2.31mph 4) 0.09m - 2:41(28:53/m) 30cal 29/rpm 2.08/2.2mph 5) 0.06m - 1:46(28:29/m) 20cal 29/rpm 2.11/2.23mph 6) 0.03m - 53(28:30/m) 10cal 28/rpm 2.1/2.4mph 7) 0.03m - 1:11(38:08/m) 12cal 21/rpm 1.57/2.04mph 8) 0.03m - 1:14(39:44/m) 11cal 26/rpm 1.51/1.9mph Add a comment 66.9mi, 4:45:35 Cycling - Road Biking Split Summary === 1) 5m - 18:15(3:39/m) 114/139bpm 132cal 85/118rpm 121/325W 16.43/21.37mph 2) 5m - 20:12(4:02/m) 126/147bpm 143cal 85/155rpm 118/455W 14.85/22.42mph 3) 5m - 32:29(6:30/m) 106/130bpm 90cal 63/131rpm 46/330W 9.23/24.25mph 4) 5m - 24:04(4:49/m) 107/127bpm 185cal 80/114rpm 128/348W 12.46/22.1mph 5) 5m - 25:54(5:11/m) 113/145bpm 149cal 75/131rpm 96/434W 11.58/22.21mph 6) 5m - 25:00(5:00/m) 128/159bpm 190cal 78/128rpm 127/406W 12/22.62mph 7) 5m - 29:56(5:59/m) 145/169bpm 270cal 80/121rpm 151/324W 10.02/26.34mph 8) 5m - 15:20(3:04/m) 148/169bpm 79cal 79/110rpm 86/321W 19.56/33.88mph 9) 5m - 24:40(4:56/m) 137/168bpm 93cal 66/117rpm 63/264W 12.16/28.28mph 10) 5m - 15:26(3:05/m) 148/164bpm 100cal 80/126rpm 109/283W 19.43/24.06mph 11) 5m - 16:33(3:19/m) 136/151bpm 113cal 77/119rpm 114/393W 18.13/26.78mph 12) 5m - 16:03(3:13/m) 136/163bpm 128cal 84/159rpm 133/467W 18.69/26.8mph 13) 5m - 14:26(2:53/m) 144/157bpm 117cal 84/167rpm 135/388W 20.77/25.26mph 14) 1.89m - 6:32(3:27/m) 146/165bpm 47cal 75/116rpm 120/392W 17.37/26.26mph 15) 0m - 2(/m) 136/136bpm 75/116rpm 16) 0m - 2(/m) 135/135bpm 75/116rpm 17) 0.03m - 36(20:31/m) 111/134bpm 29/43rpm 5/82W 2.92/6.62mph Add a comment	2.5mi, 21:29 Running - Trail Run Split Summary === 1) 1m - 9:05(9:05/m) 145/156bpm 106cal 6.61/7.12mph 2) 1m - 8:23(8:23/m) 155/163bpm 105cal 7.16/7.81mph 3) 0.52m - 4:01(7:41/m) 162/167bpm 52cal 7.81/8.08mph Add a comment 29mi, 1:52:17 Cycling - Road Biking Split Summary === 1) 5m - 19:05(3:49/m) 126/142bpm 136cal 83/154rpm 119/358W 15.72/19.24mph 2) 5m - 18:03(3:37/m) 131/147bpm 133cal 85/139rpm 123/389W 16.63/19.58mph 3) 5m - 25:17(5:03/m) 111/141bpm 108cal 65/109rpm 72/319W 11.86/19.68mph 4) 5m - 18:29(3:42/m) 125/157bpm 138cal 79/147rpm 125/390W 16.23/25.65mph 5) 5m - 17:49(3:34/m) 140/159bpm 108cal 78/125rpm 102/428W 16.84/25.94mph 6) 3.95m - 13:34(3:26/m) 143/156bpm 88cal 79/132rpm 108/501W 17.48/24.34mph Add a comment	1.2mi, 33:57 Cross-Training - Hiking Split Summary === 1) 1m - 23:09(23:09/m) 89/111bpm 105cal 2.59/3.9mph 2) 0.19m - 10:48(56:39/m) 87/95bpm 40cal 1.06/3.26mph Add a comment 82.4mi, 5:34:37 Cycling - Road Biking Split Summary === 1) 5m - 19:00(3:48/m) 106/130bpm 121cal 80/154rpm 107/404W 15.79/22.69mph 2) 5m - 21:16(4:15/m) 114/143bpm 139cal 80/145rpm 110/374W 14.11/25.92mph 3) 5m - 24:39(4:56/m) 134/160bpm 146cal 77/140rpm 99/339W 12.17/21.08mph 4) 5m - 44:25(8:53/m) 114/137bpm 211cal 79/140rpm 89/422W 6.75/18.14mph 5) 5m - 20:31(4:06/m) 114/133bpm 105cal 73/133rpm 86/478W 14.63/26.63mph 6) 5m - 20:12(4:02/m) 130/159bpm 132cal 81/145rpm 110/377W 14.85/24.61mph 7) 5m - 15:46(3:09/m) 125/142bpm 85cal 75/135rpm 91/316W 19.03/32.62mph 8) 5m - 24:59(5:00/m) 133/165bpm 216cal 78/141rpm 145/394W 12.01/16.84mph 9) 5m - 23:31(4:42/m) 150/172bpm 219cal 80/133rpm 156/425W 12.76/29.91mph 10) 5m - 14:03(2:49/m) 134/158bpm 73cal 74/126rpm 88/347W 21.36/36.42mph 11) 5m - 16:07(3:13/m) 142/157bpm 110cal 77/145rpm 114/341W 18.62/25.94mph 12) 5m - 17:40(3:32/m) 137/161bpm 100cal 77/131rpm 95/414W 16.99/28.3mph 13) 5m - 15:19(3:04/m) 136/175bpm 103cal 84/119rpm 113/262W 19.59/25.65mph 14) 5m - 15:07(3:01/m) 140/154bpm 120cal 84/148rpm 132/429W 19.84/27.28mph 15) 5m - 15:09(3:02/m) 135/148bpm 118cal 81/125rpm 130/406W 19.79/23.71mph 16) 5m - 17:55(3:35/m) 138/153bpm 128cal 78/139rpm 119/448W 16.74/26.86mph 17) 2.38m - 8:59(3:46/m) 140/147bpm 73cal 75/106rpm 136/422W 15.94/24.86mph Add a comment	1mi, 26:17 Swimming - Pool Split Summary === 1) 0.06m - 1:42(27:21/m) 20cal 29/rpm 2.19/2.32mph 2) 0.06m - 1:44(27:59/m) 20cal 28/rpm 2.15/2.47mph 3) 0.06m - 1:44(27:58/m) 20cal 28/rpm 2.15/2.5mph 4) 0.05m - 1:14(26:29/m) 15cal 29/rpm 2.27/2.52mph 5) 0.05m - 1:15(26:45/m) 15cal 29/rpm 2.24/2.55mph 6) 0.05m - 1:15(26:47/m) 15cal 30/rpm 2.24/2.37mph 7) 0.05m - 1:15(26:55/m) 15cal 30/rpm 2.23/2.57mph 8) 0.06m - 1:40(26:54/m) 20cal 29/rpm 2.23/2.51mph 9) 0.06m - 1:42(27:18/m) 20cal 29/rpm 2.2/2.52mph 10) 0.06m - 1:41(26:59/m) 20cal 30/rpm 2.22/2.57mph 11) 0.06m - 1:41(26:59/m) 20cal 29/rpm 2.22/2.57mph 12) 0.06m - 1:42(27:14/m) 20cal 30/rpm 2.2/2.51mph 13) 0.06m - 1:40(26:50/m) 20cal 29/rpm 2.23/2.58mph 14) 0.12m - 3:29(28:04/m) 40cal 29/rpm 2.14/2.4mph 15) 0.05m - 1:17(27:39/m) 15cal 29/rpm 2.17/2.42mph 16) 0.05m - 1:16(27:05/m) 15cal 29/rpm 2.21/2.44mph Add a comment 47.9mi, 3:20:21 Cycling - Road Biking Split Summary === 1) 5m - 21:51(4:22/m) 111/137bpm 126cal 72/138rpm 96/316W 13.73/21.48mph 2) 5m - 27:04(5:25/m) 134/160bpm 216cal 74/155rpm 133/448W 11.08/23.15mph 3) 5m - 32:47(6:33/m) 144/167bpm 319cal 77/112rpm 162/398W 9.15/27.07mph 4) 5m - 17:01(3:24/m) 124/146bpm 121cal 73/103rpm 119/424W 17.63/32.92mph 5) 5m - 12:11(2:26/m) 129/140bpm 64cal 72/197rpm 89/393W 24.63/33.29mph 6) 5m - 24:50(4:58/m) 113/152bpm 101cal 63/111rpm 68/280W 12.08/26.47mph 7) 5m - 15:42(3:08/m) 112/131bpm 132cal 81/131rpm 141/393W 19.11/26.8mph 8) 4.53m - 16:56(3:44/m) 123/160bpm 97cal 73/137rpm 95/261W 16.04/27.47mph Add a comment
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
32.8mi, 2:43:22 Cycling - Road Biking Split Summary === 1) 5m - 21:46(4:21/m) 90/110bpm 72cal 69/112rpm 55/283W 13.78/17.49mph 2) 5m - 18:25(3:41/m) 101/114bpm 101cal 77/139rpm 92/307W 16.3/19.68mph 3) 5m - 23:20(4:40/m) 109/130bpm 126cal 78/119rpm 90/369W 12.86/28.66mph 4) 5m - 19:25(3:53/m) 133/159bpm 153cal 83/139rpm 132/339W 15.45/23.79mph 5) 5m - 42:26(8:29/m) 97/149bpm 120cal 61/100rpm 55/314W 7.07/24.09mph 6) 5m - 17:13(3:27/m) 133/149bpm 120cal 77/141rpm 117/366W 17.42/24.86mph 7) 2.77m - 20:47(7:31/m) 125/150bpm 80cal 81/160rpm 66/341W 7.99/22.65mph Add a comment	-	1.2mi, 34:02 Swimming - Pool Split Summary === 1) 0.12m - 3:52(31:10/m) 42cal 24/rpm 1.93/2.13mph 2) 0.06m - 1:43(27:31/m) 20cal 29/rpm 2.18/2.3mph 3) 0.06m - 1:45(28:02/m) 20cal 29/rpm 2.14/2.27mph 4) 0.06m - 1:43(27:44/m) 20cal 29/rpm 2.16/2.37mph 5) 0.06m - 1:43(27:37/m) 20cal 29/rpm 2.17/2.38mph 6) 0.06m - 1:42(27:27/m) 20cal 30/rpm 2.19/2.44mph 7) 0.06m - 1:42(27:24/m) 20cal 29/rpm 2.19/2.37mph 8) 0.06m - 1:42(27:23/m) 20cal 30/rpm 2.19/2.48mph 9) 0.06m - 1:41(27:07/m) 20cal 30/rpm 2.21/2.43mph 10) 0.06m - 1:42(27:14/m) 20cal 30/rpm 2.2/2.39mph 11) 0.06m - 1:41(27:05/m) 20cal 30/rpm 2.22/2.37mph 12) 0.06m - 1:42(27:26/m) 20cal 31/rpm 2.19/2.44mph 13) 0.06m - 1:42(27:21/m) 20cal 31/rpm 2.19/2.42mph 14) 0.06m - 1:42(27:16/m) 20cal 31/rpm 2.2/2.39mph 15) 0.06m - 1:42(27:16/m) 20cal 31/rpm 2.2/2.42mph 16) 0.06m - 1:42(27:29/m) 20cal 31/rpm 2.18/2.39mph 17) 0.12m - 4:36(36:58/m) 47cal 25/rpm 1.62/2.31mph Add a comment	-	4mi, 1:07:45 Cross-Training - Hiking Split Summary === 1) 1m - 15:47(15:47/m) 104/119bpm 119cal 3.8/4.17mph 2) 1m - 15:47(15:47/m) 97/122bpm 116cal 3.8/4.3mph 3) 1m - 15:23(15:23/m) 77/94bpm 112cal 3.9/4.4mph 4) 1m - 20:20(20:20/m) 77/108bpm 114cal 2.95/4.24mph 5) 0.02m - 28(21:06/m) 91/106bpm 3cal 2.84/3.61mph Add a comment 0.4mi, 13:56 Swimming - Pool Split Summary === 1) 0.02m - 35(37:06/m) 5cal 21/rpm 1.62/1.62mph 2) 0.14m - 4:40(33:20/m) 45cal 25/rpm 1.8/2.05mph 3) 0.03m - 59(31:50/m) 10cal 25/rpm 1.88/1.96mph 4) 0.06m - 1:56(31:04/m) 20cal 26/rpm 1.93/2.01mph 5) 0.06m - 1:59(31:52/m) 20cal 25/rpm 1.88/1.9mph 6) 0.06m - 1:56(31:06/m) 20cal 27/rpm 1.93/1.98mph 7) 0.06m - 1:52(29:59/m) 20cal 27/rpm 2/2.12mph Add a comment 4.4mi, 37:15 Running - Tempo Split Summary === 1) 1m - 9:01(9:01/m) 146/160bpm 109cal 6.66/7.76mph 2) 1m - 8:11(8:11/m) 181/196bpm 126cal 7.33/7.68mph 3) 1m - 7:48(7:48/m) 191/196bpm 128cal 7.7/8.04mph 4) 1m - 7:36(7:36/m) 196/208bpm 132cal 7.89/8.68mph 5) 0.35m - 4:39(13:24/m) 189/196bpm 75cal 4.48/7.31mph Add a comment	5.5mi, 2:15:52 Cross-Training - Hiking Split Summary === 1) 1m - 24:31(24:31/m) 103/124bpm 124cal 2.45/3.42mph 2) 1m - 33:35(33:35/m) 109/146bpm 146cal 1.79/2.84mph 3) 1m - 23:41(23:41/m) 110/127bpm 118cal 2.53/3.38mph 4) 1m - 21:41(21:41/m) 124/145bpm 116cal 2.77/3.23mph 5) 1m - 22:13(22:13/m) 126/159bpm 128cal 2.7/3.36mph 6) 0.5m - 10:11(20:24/m) 130/137bpm 55cal 2.94/3.21mph Add a comment 1.6mi, 48:02 Swimming - Pool Split Summary === 1) 0.16m - 4:54(31:32/m) 54cal 27/rpm 1.9/2.31mph 2) 0.06m - 1:49(29:14/m) 20cal 25/rpm 2.05/2.11mph 3) 0.06m - 1:49(29:21/m) 20cal 25/rpm 2.04/2.19mph 4) 0.06m - 1:49(29:07/m) 20cal 25/rpm 2.06/2.15mph 5) 0.03m - 53(28:28/m) 10cal 25/rpm 2.11/2.23mph 6) 0.03m - 53(28:33/m) 10cal 25/rpm 2.1/2.17mph 7) 0.03m - 53(28:39/m) 10cal 24/rpm 2.09/2.25mph 8) 0.03m - 52(28:05/m) 10cal 24/rpm 2.14/2.28mph 9) 0.03m - 53(28:16/m) 10cal 24/rpm 2.12/2.23mph 10) 0.03m - 54(28:54/m) 10cal 22/rpm 2.08/2.17mph 11) 0.03m - 54(28:49/m) 10cal 23/rpm 2.08/2.17mph 12) 0.03m - 55(29:15/m) 10cal 24/rpm 2.05/2.15mph 13) 0.03m - 54(29:01/m) 10cal 26/rpm 2.07/2.14mph 14) 0.03m - 54(29:10/m) 10cal 23/rpm 2.06/2.13mph 15) 0.06m - 1:47(28:46/m) 20cal 26/rpm 2.09/2.2mph 16) 0.06m - 1:48(28:54/m) 20cal 26/rpm 2.08/2.23mph 17) 0.03m - 49(26:15/m) 10cal 25/rpm 2.29/3.02mph 18) 0.03m - 51(27:31/m) 13cal 23/rpm 2.18/2.29mph 19) 0.03m - 51(27:24/m) 10cal 22/rpm 2.19/2.29mph 20) 0.03m - 51(27:21/m) 10cal 22/rpm 2.19/2.23mph 21) 0.03m - 52(28:06/m) 10cal 24/rpm 2.14/2.28mph 22) 0.03m - 52(27:44/m) 10cal 23/rpm 2.16/2.19mph 23) 0.03m - 50(27:03/m) 10cal 21/rpm 2.22/2.31mph 24) 0.03m - 53(28:34/m) 10cal 21/rpm 2.1/2.52mph 25) 0.03m - 52(27:51/m) 10cal 22/rpm 2.15/2.25mph 26) 0.03m - 52(28:09/m) 10cal 23/rpm 2.13/2.21mph 27) 0.03m - 53(28:19/m) 10cal 22/rpm 2.12/2.14mph 28) 0.03m - 52(27:49/m) 10cal 23/rpm 2.16/2.21mph 29) 0.03m - 49(26:22/m) 10cal 28/rpm 2.28/2.37mph 30) 0.03m - 51(27:07/m) 10cal 26/rpm 2.21/2.25mph 31) 0.03m - 51(27:07/m) 10cal 26/rpm 2.21/2.32mph 32) 0.03m - 50(27:00/m) 10cal 26/rpm 2.22/2.23mph 33) 0.03m - 51(27:25/m) 10cal 26/rpm 2.19/2.25mph 34) 0.03m - 51(27:28/m) 10cal 26/rpm 2.18/2.26mph 35) 0.12m - 3:38(29:18/m) 40cal 26/rpm 2.05/2.78mph 36) 0.06m - 2:28(39:47/m) 17cal 22/rpm 1.51/1.82mph 37) 0.09m - 3:43(39:49/m) 36cal 23/rpm 1.51/2.07mph Add a comment	2.1mi, 44:00 Cross-Training - Hiking Split Summary === 1) 0.69m - 13:41(19:51/m) 97/119bpm 73cal 3.02/7.22mph 2) 1m - 19:32(19:32/m) 90/105bpm 111cal 3.07/3.32mph 3) 0.43m - 10:46(24:55/m) 76/89bpm 26cal 2.41/3.11mph Add a comment 1.6mi, 30:48 Cross-Training - Hiking Split Summary === 1) 1m - 19:29(19:29/m) 99/136bpm 118cal 3.08/3.55mph 2) 0.58m - 11:19(19:35/m) 91/104bpm 62cal 3.06/3.38mph Add a comment 65.1mi, 4:16:34 Cycling - Road Biking Split Summary === 1) 5m - 18:49(3:46/m) 106/121bpm 113cal 15.94/25.03mph 2) 5m - 24:49(4:58/m) 134/187bpm 235cal 12.09/22.87mph 3) 5m - 19:18(3:52/m) 154/193bpm 232cal 15.54/26.99mph 4) 5m - 21:27(4:17/m) 163/178bpm 271cal 13.99/25.84mph 5) 5m - 14:13(2:51/m) 165/181bpm 182cal 21.11/31.35mph 6) 5m - 19:52(3:58/m) 161/172bpm 236cal 15.09/27.24mph 7) 5m - 18:03(3:37/m) 163/180bpm 216cal 16.63/27.53mph 8) 5m - 20:12(4:02/m) 165/179bpm 242cal 14.86/27.93mph 9) 5m - 20:47(4:09/m) 120/162bpm 52cal 14.43/31.2mph 10) 5m - 22:36(4:31/m) 137/169bpm 120cal 13.28/26.93mph 11) 5m - 17:17(3:27/m) 157/176bpm 183cal 17.35/31.02mph 12) 5m - 17:14(3:27/m) 153/163bpm 165cal 17.41/28.95mph 13) 5m - 21:17(4:15/m) 154/174bpm 195cal 14.09/24.3mph 14) 0.14m - 40(4:55/m) 156/159bpm 6cal 12.19/19.85mph Add a comment
Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26
33.3mi, 2:52:41 Cycling - Road Biking Split Summary === 1) 5m - 18:59(3:48/m) 127/160bpm 174cal 15.81/26.72mph 2) 5m - 24:04(4:49/m) 130/150bpm 199cal 12.47/23.54mph 3) 5m - 27:54(5:35/m) 127/154bpm 193cal 10.75/17.09mph 4) 5m - 37:24(7:29/m) 128/164bpm 249cal 8.02/17.03mph 5) 5m - 27:51(5:34/m) 135/150bpm 204cal 10.77/17.91mph 6) 5m - 24:25(4:53/m) 127/168bpm 124cal 12.29/23.88mph 7) 3.32m - 12:05(3:38/m) 141/153bpm 107cal 16.48/23.73mph Add a comment 3mi, 24:45 Running - parkrun Split Summary === 1) 1m - 7:41(7:41/m) 151/159bpm 92cal 7.8/9.37mph 2) 1m - 8:35(8:35/m) 159/168bpm 109cal 6.99/8.81mph 3) 1m - 8:19(8:19/m) 170/191bpm 112cal 7.22/9mph 4) 0.03m - 10(6:07/m) 172/173bpm 2cal 9.8/9.02mph Add a comment	3.7mi, 1:03:51 Cross-Training - Hiking Split Summary === 1) 1m - 18:16(18:16/m) 97/134bpm 107cal 3.28/3.61mph 2) 1m - 16:36(16:36/m) 92/102bpm 113cal 3.61/4.07mph 3) 1m - 16:32(16:32/m) 100/132bpm 111cal 3.63/3.86mph 4) 0.73m - 12:26(17:07/m) 88/113bpm 83cal 3.51/3.86mph Add a comment 14.5mi, 59:28 Cycling - Road Biking Split Summary === 1) 5m - 21:26(4:17/m) 126/152bpm 194cal 14/25.53mph 2) 5m - 21:25(4:17/m) 143/156bpm 228cal 14.01/30.83mph 3) 4.54m - 16:37(3:40/m) 139/152bpm 147cal 16.4/30.58mph Add a comment	0.6mi, 20:31 Swimming - Open Water Split Summary === 1) 0.28m - 9:53(34:47/m) 93cal 27/32rpm 1.72/3.36mph 2) 0.28m - 9:37(33:52/m) 93cal 27/33rpm 1.77/3.17mph 3) 0.02m - 1:01(45:33/m) 7cal 27/35rpm 1.32/1.94mph Add a comment 2.3mi, 19:29 Running - Tempo Split Summary === 1) 1m - 9:14(9:14/m) 144/158bpm 104cal 6.5/7.16mph 2) 1m - 8:06(8:06/m) 157/167bpm 102cal 7.4/8.2mph 3) 0.3m - 2:08(7:05/m) 153/166bpm 25cal 8.48/8.79mph Add a comment	-	1.2mi, 30:55 Swimming - Pool Split Summary === 1) 0.12m - 3:23(27:12/m) 40cal 28/rpm 2.21/2.7mph 2) 0.12m - 3:17(26:24/m) 40cal 29/rpm 2.27/2.37mph 3) 0.12m - 3:23(27:12/m) 40cal 30/rpm 2.21/2.36mph 4) 0.12m - 3:24(27:22/m) 40cal 29/rpm 2.19/2.6mph 5) 0.12m - 3:19(26:45/m) 40cal 29/rpm 2.24/2.41mph 6) 0.12m - 3:22(27:09/m) 40cal 29/rpm 2.21/2.48mph 7) 0.12m - 3:17(26:26/m) 40cal 29/rpm 2.27/2.66mph 8) 0.12m - 3:19(26:40/m) 40cal 29/rpm 2.25/2.47mph 9) 0.03m - 48(25:47/m) 10cal 27/rpm 2.33/2.44mph 10) 0.03m - 45(24:05/m) 10cal 29/rpm 2.49/2.57mph 11) 0.06m - 1:33(24:55/m) 20cal 30/rpm 2.41/2.54mph 12) 0.03m - 1:04(34:33/m) 12cal 22/rpm 1.74/2.14mph Add a comment 3.6mi, 32:06 Running - Tempo Split Summary === 1) 1m - 8:32(8:32/m) 142/159bpm 96cal 7.04/9.04mph 2) 1m - 9:55(9:55/m) 159/181bpm 127cal 6.05/7.83mph 3) 1m - 9:01(9:01/m) 156/174bpm 109cal 6.65/8.39mph 4) 0.62m - 4:38(7:32/m) 171/177bpm 65cal 7.97/8.35mph Add a comment	21.2mi, 1:00:00 Cycling - wattbike Split Summary === 1) 0m - 59:38(/m) 138/157bpm 556cal 79/94rpm 155/241W Add a comment 1.3mi, 36:07 Swimming - Pool Split Summary === 1) 0.16m - 5:05(32:40/m) 54cal 24/rpm 1.84/2.11mph 2) 0.19m - 5:58(32:02/m) 64cal 25/rpm 1.87/2.15mph 3) 0.06m - 1:42(27:23/m) 20cal 29/rpm 2.19/2.31mph 4) 0.06m - 1:44(27:57/m) 20cal 29/rpm 2.15/2.29mph 5) 0.06m - 1:44(27:47/m) 20cal 29/rpm 2.16/2.18mph 6) 0.06m - 1:44(27:50/m) 20cal 28/rpm 2.16/2.28mph 7) 0.06m - 1:43(27:34/m) 20cal 29/rpm 2.18/2.34mph 8) 0.05m - 1:16(27:05/m) 15cal 25/rpm 2.21/2.26mph 9) 0.05m - 1:15(26:54/m) 15cal 26/rpm 2.23/2.34mph 10) 0m - (/m) 11) 0.05m - 1:15(26:48/m) 15cal 26/rpm 2.24/2.39mph 12) 0.05m - 1:14(26:38/m) 15cal 25/rpm 2.25/2.36mph 13) 0.05m - 1:15(26:55/m) 15cal 28/rpm 2.23/2.37mph 14) 0.05m - 1:15(26:56/m) 15cal 27/rpm 2.23/2.34mph 15) 0.05m - 1:15(26:41/m) 15cal 27/rpm 2.25/2.42mph 16) 0.05m - 1:14(26:33/m) 15cal 26/rpm 2.26/2.32mph 17) 0.05m - 1:15(26:40/m) 15cal 27/rpm 2.25/2.39mph 18) 0.03m - 49(26:14/m) 10cal 31/rpm 2.29/2.3mph 19) 0.03m - 50(26:47/m) 10cal 29/rpm 2.24/2.24mph 20) 0.03m - 50(26:59/m) 10cal 29/rpm 2.22/2.32mph 21) 0.03m - 50(26:52/m) 10cal 30/rpm 2.23/2.32mph 22) 0.03m - 50(26:45/m) 10cal 30/rpm 2.24/2.38mph 23) 0.03m - 1:04(34:25/m) 11cal 23/rpm 1.74/1.78mph Add a comment 1.2mi, 45:00 Cross-Training - Gym Split Summary === 1) 1.24m - 45:00(36:13/m) 331cal 1.66/0mph Add a comment	-

Dist	Race	Best	Pace	WAVA	Races	2008	2009	2010	2011	2014	2015	2016	2017	2018	2019
100m	Scottish Fetch Mile Challenge Part Two (100m)100m	14	3:45	76.85	1	14
1500m	Giffnock North Club Champs 1500m1500m	4:52	5:13	78.67	1
1mi	Fetch Scottish Mile Challenge1mi	5:17	5:17	77.78	4	5:25	5:50
2.8mi	George Cummings Road Relays, Houston2.8mi	15:48	5:45	80.08	1
5km	Club La Santa weekly 5k Lanzarote5km	18:28	5:57	77.38	18	20:32	19:10	22:10			21:29		22:30	24:04	21:17
3.2mi	Scottish Road Relays (short stage), Livingston3.2mi	19:02	6:03	75.55	1
3.3mi	McAndrew Road Relays, Glasgow3.3mi	19:46	6:05	75.06	2
6km	Tom Scott Memorial 'Round the Loch' 6K Race6km	22:17	5:59	76.95	1	22:17
4mi	The Canal Canter4mi	24:54	6:14	74.46	1	24:54
4.8mi	Allan Scally Memorial Road Relays, Glasgow4.8mi	28:57	6:02	77.74	1
5mi	Kilmarnock trail race5mi	29:57	5:59	78.28	1
6mi	Gartmorn 66mi	43:50	7:18	69.87	1							43:50
10km	Ayr Turkey Trot 10K10km	37:21	6:01	79.01	17	38:13	40:12	38:13		40:59			44:45
7.5mi	Dunblane Hydro 7.5 mile Road Race7.5mi	52:24	6:59	71.19	2				52:24
8mi	Edinburgh Marathon - Hairy Haggis Relay - The Gosford Leg 38mi	53:03	6:38	73.24	1	53:03
8.1mi	Edinburgh marathon - Hairy Haggis - The Royal leg 18.1mi	56:01	6:55	70.76	1		56:01
10mi	Derwentwater 1010mi	1:07:00	6:42	73.40	2	1:07:00									1:17:20
11mi	Saab-Salomon Hellrunner - Scots to the Slaughter Trail Race11mi	1:21:43	7:26	65.69	1
13.1mi	Great Scottish Run Half Marathon13.1mi	1:23:37	6:23	77.47	14	1:24:48		1:26:58		1:36:03	1:30:51	1:36:33		1:41:50	1:48:30
22.8km	La Course Des Terrils - La Sauvage22.8km	1:50:50	7:49	62.66	1
20mi	Edinburgh to North Berwick 20 mile20mi	2:47:23	8:22	65.01	1							2:47:23

2019	Date	Result	WAVA
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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