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Ticketyboo M45

About

Race Times

All Races

Mileage

Training

Cumbernauld AAC, Scottish Veteran Harriers Club

Races
462
Miles
32834
Miles
62
Miles
6058
WAVA
88.06%
1500m
4:34
Mile
4:53
3000m
9:25
5000m
16:16
5k
16:01
5M
27:42
10000m
34:41
10k
33:50
10M
56:33
Half
1:14:11
Mara
2:38:11

About Me

If you think you are beaten, you are.
If you think you dare not, you don't.

If you like to win but think you can't,

It's almost a cinch you won't.

If you think you'll lose, you're lost.

For out in the world we find
Success begins with a fellow's will.

It's all in the state of mind.

If you think you are out classed, you are.

You've got to think high to rise.

You've got to be sure of your-self before
You can ever win the prize.

Life's battles don't always go
To the stronger or faster man.

But sooner or later, the man who wins
Is the man who thinks he can.

Planned Races
20th Sep 20	Grangemouth Round the Houses 10k
4th Oct 20	London Marathon

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Groups

This user is a member of Scottish Runners, smiley codes, Swimmers, UTMOST

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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
2020	2.8	8.8	0	0	0	0	0	0	0	0	0	0	11.6
2020	164	237	240	53	0	0	0	0	0	0	0	0	695
2019	0	1.2	3.1	0	0	0	4	7.6	2.5	6.2	0.8	0	25.5
2019	306	78	146	295	299	187	171	42	182	66	267	220	2261
2019	0	0	0	0	0	223	199	14	0	0	0	0	436
2018	0	0	0	0	0	0.6	0	0	0	0	0	0	0.6
2018	236	248	338	197	285	295	356	309	170	156	216	350	3156
2017	215	16	164	305	377	359	357	301	205	137	208	125	2769
2017	0	122	0	0	0	0	0	0	0	324	0	0	446
2016	367	206	362	267	316	307	379	309	314	185	91	61	3163
2016	0	0	0	0	0	0	0	0	0	0	59	0	59
2015	349	308	334	208	274	310	116	109	276	336	288	361	3270
2015	0	0	0	0	0	0	74	151	24	0	0	0	249
2014	0	0	0	0.9	0	0	0	0	0	0	0	0	0.9
2014	317	301	254	303	284	295	315	323	166	236	311	356	3460
2014	0	0	0	0	47	84	93	0	0	0	0	0	224
2013	0	0	0	0	0	0.3	0	0	3.4	0	0	0	3.8
2013	216	244	263	75	144	126	280	209	209	287	236	321	2610
2013	53	0	0	275	91	197	0	0	30	0	0	0	645
2012	215	169	246	162	181	174	257	300	281	273	142	235	2635
2012	6	0	0	0	174	16	0	0	0	0	378	0	573
2011	0	0	0	0	0	0	0	0	0.5	0.6	0	0	1.1
2011	255	259	216	122	206	177	288	21	16	116	56	94	1826
2011	0	0	0	57	141	0	54	220	428	20	0	0	921
2010	0	3.7	0.3	0	0	0	0	0	0	0	0	0	4
2010	115	12	61	116	152	136	187	233	154	101	128	138	1534
2010	0	35	26	197	98	0	0	0	7	107	52	0	521
2009	0	0	0	0	0	0.6	0	0.9	0.6	0	0	0	2.2
2009	164	204	165	153	129	194	251	273	96	81	105	189	2005
2009	30	27	0	0	112	54	0	0	128	200	150	33	733
2008	0	0	0.6	0	0.8	0.9	0.5	0.8	0	0	0.6	0	4.2
2008	182	123	217	133	117	141	134	245	50	102	128	136	1709
2008	0	0	0	0	34	69	115	0	457	62	11	16	763
2007	0	0	0	0	2	0	0	1.9	4.1	0	0	0	7.9
2007	96	144	215	224	89	45	118	147	113	40	100	150	1480
2007	0	0	0	0	26	56	46	6	0	339	13	0	487
2006	0	0	0	0	0	0	0	0	0	92	100	70	261

Mon 9th Mar Mar 9	Tue 10th Mar Mar 10	Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14	Sun 15th Mar Mar 15
5.1mi, 40:02 Running - Recovery Run Split Summary === 1) 1m - 8:06(8:06/m) 118/135bpm 91cal 7.4/10.08mph 2) 1m - 7:54(7:54/m) 117/132bpm 81cal 7.6/8.54mph 3) 1m - 7:37(7:37/m) 127/141bpm 91cal 7.88/8.37mph 4) 1m - 7:58(7:58/m) 133/141bpm 103cal 7.54/8.08mph 5) 1m - 7:45(7:45/m) 127/172bpm 82cal 7.75/8.39mph 6) 0.09m - 43(8:05/m) 125/130bpm 6cal 7.42/7.76mph Add a comment	8.9mi, 1:07:14 Running - Intervals 3 x (4 x 400m with 2 min t/a) and 8 mins between sets. Split Summary === 1) 1m - 8:06(8:06/m) 120/134bpm 94cal 7.41/11.75mph 2) 1m - 7:42(7:42/m) 125/135bpm 91cal 7.79/9.27mph 3) 0.56m - 5:25(9:38/m) 112/132bpm 46cal 6.23/13.69mph 4) 0.25m - 1:15(4:57/m) 118/158bpm 10cal 12.1/14.49mph 5) 0.03m - 44(21:36/m) 133/137bpm 10cal 2.78/12.13mph 6) 0.25m - 1:16(5:02/m) 131/133bpm 16cal 11.91/13.17mph 7) 0.03m - 44(22:56/m) 132/134bpm 9cal 2.62/12.08mph 8) 0.25m - 1:16(5:02/m) 131/133bpm 15cal 11.92/13.3mph 9) 0.03m - 45(22:34/m) 133/137bpm 9cal 2.66/12.08mph 10) 0.26m - 1:15(4:52/m) 127/138bpm 14cal 12.35/13mph 11) 0.3m - 2:24(8:07/m) 118/132bpm 21cal 7.39/12.46mph 12) 0.24m - 1:12(5:02/m) 113/130bpm 8cal 11.93/13.73mph 13) 0.04m - 48(21:18/m) 124/127bpm 8cal 2.82/12.69mph 14) 0.24m - 1:14(5:07/m) 119/128bpm 10cal 11.71/13.25mph 15) 0.04m - 46(21:42/m) 133/147bpm 9cal 2.76/11.98mph 16) 0.25m - 1:17(5:04/m) 149/163bpm 19cal 11.83/12.61mph 17) 0.03m - 44(23:01/m) 152/159bpm 11cal 2.61/11.92mph 18) 0.25m - 1:20(5:13/m) 154/164bpm 20cal 11.49/12.08mph 19) 0.59m - 4:39(7:54/m) 142/177bpm 66cal 7.59/11.65mph 20) 0.25m - 1:17(5:06/m) 136/148bpm 15cal 11.77/12.94mph 21) 0.04m - 43(19:31/m) 141/144bpm 10cal 3.08/12.08mph 22) 0.25m - 1:17(5:05/m) 147/160bpm 18cal 11.82/12.67mph 23) 0.03m - 43(25:25/m) 151/154bpm 11cal 2.36/11.94mph 24) 0.25m - 1:16(5:01/m) 153/161bpm 19cal 11.98/13.25mph 25) 0.03m - 45(22:46/m) 154/158bpm 11cal 2.64/12.33mph 26) 0.25m - 1:17(5:05/m) 150/158bpm 19cal 11.81/12.69mph 27) 1m - 8:39(8:39/m) 141/158bpm 116cal 6.94/12.21mph 28) 1m - 7:36(7:36/m) 141/144bpm 103cal 7.9/9.31mph 29) 0.11m - 52(8:10/m) 140/141bpm 11cal 7.35/7.64mph Add a comment	14mi, 1:41:52 Running - Medium Long Run Split Summary === 1) 0.64m - 4:34(7:10/m) 168/192bpm 81cal 8.37/10.42mph 2) 1m - 7:13(7:13/m) 152/180bpm 111cal 8.32/9.02mph 3) 1m - 7:06(7:06/m) 129/137bpm 80cal 8.46/9.85mph 4) 1m - 7:04(7:04/m) 135/141bpm 89cal 8.49/8.87mph 5) 1m - 7:16(7:16/m) 137/145bpm 94cal 8.26/9.04mph 6) 1m - 7:06(7:06/m) 134/140bpm 83cal 8.46/8.95mph 7) 1m - 7:28(7:28/m) 137/145bpm 91cal 8.04/8.47mph 8) 1m - 7:11(7:11/m) 130/139bpm 65cal 8.36/9.1mph 9) 1m - 7:11(7:11/m) 127/136bpm 56cal 8.35/8.81mph 10) 1m - 7:05(7:05/m) 127/135bpm 50cal 8.47/9.48mph 11) 1m - 7:17(7:17/m) 130/137bpm 62cal 8.24/8.77mph 12) 1m - 7:14(7:14/m) 129/137bpm 55cal 8.29/9.1mph 13) 1m - 7:37(7:37/m) 129/137bpm 59cal 7.88/8.5mph 14) 1m - 7:22(7:22/m) 122/128bpm 33cal 8.14/8.83mph 15) 0.37m - 3:10(8:27/m) 121/123bpm 13cal 7.11/8.18mph Add a comment	10.1mi, 1:16:21 Running - General Split Summary === 1) 1m - 7:34(7:34/m) 123/157bpm 90cal 7.92/9.18mph 2) 1m - 7:36(7:36/m) 130/138bpm 99cal 7.89/8.35mph 3) 1m - 7:29(7:29/m) 128/139bpm 89cal 8.02/8.75mph 4) 1m - 7:40(7:40/m) 128/138bpm 88cal 7.82/8.25mph 5) 1m - 7:30(7:30/m) 131/141bpm 89cal 7.99/8.95mph 6) 1m - 7:14(7:14/m) 130/138bpm 80cal 8.3/8.68mph 7) 1m - 7:27(7:27/m) 131/141bpm 83cal 8.06/8.45mph 8) 1m - 7:26(7:26/m) 125/134bpm 64cal 8.07/8.7mph 9) 1m - 7:52(7:52/m) 125/133bpm 64cal 7.63/8.37mph 10) 1m - 7:33(7:33/m) 121/126bpm 48cal 7.94/8.62mph 11) 0.13m - 59(7:30/m) 121/124bpm 6cal 8/7.99mph Add a comment	-	6.1mi, 45:31 Running - Recovery Run Split Summary === 1) 1m - 7:37(7:37/m) 110/119bpm 74cal 7.88/9.48mph 2) 1m - 7:16(7:16/m) 119/124bpm 80cal 8.25/8.68mph 3) 1m - 7:34(7:34/m) 121/126bpm 81cal 7.92/8.41mph 4) 1m - 7:26(7:26/m) 148/179bpm 112cal 8.07/8.54mph 5) 1m - 7:27(7:27/m) 168/175bpm 133cal 8.06/8.87mph 6) 1m - 7:35(7:35/m) 176/183bpm 148cal 7.91/8.37mph 7) 0.06m - 36(9:37/m) 178/184bpm 11cal 6.24/7.68mph Add a comment	1.6mi, 14:20 Running - Warm Down Split Summary === 1) 1m - 8:54(8:54/m) 164/192bpm 152cal 6.74/7.06mph 2) 0.63m - 5:26(8:37/m) 179/184bpm 104cal 6.97/7.35mph Add a comment 13.1mi, 1:18:23 Running - Race Balloch to Clydebank Half Marathon Split Summary === 1) 1m - 5:55(5:55/m) 183/192bpm 112cal 10.14/12.21mph 2) 1m - 5:41(5:41/m) 189/193bpm 110cal 10.54/10.73mph 3) 1m - 5:59(5:59/m) 177/194bpm 108cal 10.03/10.94mph 4) 1m - 6:04(6:04/m) 171/178bpm 105cal 9.9/10.46mph 5) 1m - 5:53(5:53/m) 171/183bpm 101cal 10.2/10.83mph 6) 1m - 5:42(5:42/m) 177/190bpm 104cal 10.51/11mph 7) 1m - 6:00(6:00/m) 185/192bpm 116cal 9.99/10.46mph 8) 1m - 5:55(5:55/m) 171/187bpm 102cal 10.14/10.52mph 9) 1m - 6:06(6:06/m) 165/174bpm 99cal 9.84/10.58mph 10) 1m - 6:13(6:13/m) 165/175bpm 100cal 9.65/10.87mph 11) 1m - 6:05(6:05/m) 165/170bpm 97cal 9.87/10.46mph 12) 1m - 6:16(6:16/m) 166/171bpm 102cal 9.57/10.1mph 13) 1m - 6:05(6:05/m) 170/181bpm 103cal 9.86/10.37mph 14) 0.11m - 31(4:49/m) 170/172bpm 8cal 12.46/12.25mph Add a comment 2.1mi, 17:49 Running - Warm Up Split Summary === 1) 1m - 8:17(8:17/m) 155/184bpm 131cal 7.24/8.04mph 2) 1m - 8:20(8:20/m) 176/184bpm 159cal 7.2/8.31mph 3) 0.14m - 1:12(8:45/m) 171/190bpm 21cal 6.85/7.43mph Add a comment
Mon 16th Mar Mar 16	Tue 17th Mar Mar 17	Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22
6.1mi, 47:23 Running - Recovery Run Split Summary === 1) 1m - 7:59(7:59/m) 124/153bpm 91cal 7.51/9.48mph 2) 1m - 7:35(7:35/m) 122/128bpm 80cal 7.91/8.52mph 3) 1m - 7:48(7:48/m) 122/129bpm 77cal 7.7/8.12mph 4) 1m - 7:41(7:41/m) 119/158bpm 65cal 7.81/8.22mph 5) 1m - 7:47(7:47/m) 117/123bpm 58cal 7.71/8.95mph 6) 1m - 7:58(7:58/m) 117/120bpm 57cal 7.53/7.97mph 7) 0.05m - 35(10:41/m) 118/118bpm 4cal 5.61/7.58mph Add a comment	7.2mi, 52:08 Running - Intervals 12 x 200m with 200m jog recoveries Split Summary === 1) 1m - 7:42(7:42/m) 117/138bpm 80cal 7.79/9.64mph 2) 0.95m - 7:14(7:37/m) 119/132bpm 72cal 7.88/8.77mph 3) 0.12m - 39(5:21/m) 99/119bpm 3cal 11.22/13.52mph 4) 0.14m - 1:05(7:42/m) 129/134bpm 12cal 7.79/12.04mph 5) 0.12m - 40(5:24/m) 133/142bpm 8cal 11.1/12mph 6) 0.14m - 1:01(7:20/m) 128/142bpm 12cal 8.19/11.52mph 7) 0.12m - 38(5:10/m) 128/135bpm 6cal 11.6/12.44mph 8) 0.15m - 1:08(7:41/m) 135/139bpm 15cal 7.81/12.15mph 9) 0.12m - 37(5:03/m) 132/134bpm 7cal 11.87/12.67mph 10) 0.14m - 1:08(7:49/m) 134/136bpm 14cal 7.67/12.19mph 11) 0.12m - 39(5:18/m) 138/145bpm 8cal 11.34/12.42mph 12) 0.14m - 1:01(7:12/m) 131/147bpm 12cal 8.32/11.9mph 13) 0.12m - 37(5:07/m) 130/149bpm 6cal 11.74/12.48mph 14) 0.14m - 1:07(7:51/m) 140/148bpm 15cal 7.65/12.17mph 15) 0.12m - 38(5:02/m) 131/136bpm 7cal 11.93/12.5mph 16) 0.14m - 1:08(8:12/m) 136/137bpm 14cal 7.32/12.17mph 17) 0.12m - 38(5:06/m) 136/142bpm 7cal 11.76/12.92mph 18) 0.14m - 1:08(7:49/m) 143/150bpm 15cal 7.68/12.23mph 19) 0.12m - 37(5:01/m) 142/149bpm 8cal 11.98/12.56mph 20) 0.15m - 1:10(7:58/m) 142/147bpm 16cal 7.53/12.38mph 21) 0.13m - 38(5:01/m) 137/139bpm 8cal 11.95/12.98mph 22) 0.14m - 1:08(7:53/m) 141/143bpm 15cal 7.62/12.08mph 23) 0.12m - 37(5:02/m) 140/145bpm 8cal 11.91/12.88mph 24) 0.15m - 1:12(8:05/m) 141/145bpm 16cal 7.43/12.52mph 25) 0.12m - 39(5:11/m) 137/142bpm 7cal 11.59/12.27mph 26) 1m - 7:34(7:34/m) 127/143bpm 71cal 7.93/11.9mph 27) 1m - 7:46(7:46/m) 127/130bpm 69cal 7.72/8.64mph 28) 0.24m - 2:02(8:35/m) 125/130bpm 16cal 6.99/8.47mph Add a comment	7.8mi, 57:22 Running - General Split Summary === 1) 1m - 7:32(7:32/m) 137/150bpm 100cal 7.96/9.98mph 2) 1m - 7:13(7:13/m) 127/141bpm 80cal 8.31/8.97mph 3) 1m - 6:57(6:57/m) 126/134bpm 74cal 8.63/9.12mph 4) 1m - 7:14(7:14/m) 126/132bpm 74cal 8.29/9.04mph 5) 1m - 7:31(7:31/m) 126/134bpm 74cal 7.99/8.93mph 6) 1m - 7:24(7:24/m) 120/126bpm 54cal 8.1/8.52mph 7) 1m - 7:29(7:29/m) 119/123bpm 50cal 8.02/8.6mph 8) 0.77m - 6:02(7:49/m) 120/125bpm 43cal 7.67/8.45mph Add a comment	10.3mi, 1:12:31 Running - General Split Summary === 1) 0.62m - 4:30(7:14/m) 117/126bpm 47cal 8.29/10.81mph 2) 0.62m - 4:16(6:53/m) 123/127bpm 49cal 8.72/8.89mph 3) 0.62m - 4:27(7:09/m) 125/127bpm 51cal 8.39/8.89mph 4) 0.62m - 4:24(7:05/m) 125/129bpm 49cal 8.47/8.66mph 5) 0.62m - 4:15(6:50/m) 128/134bpm 48cal 8.78/8.89mph 6) 0.62m - 4:21(7:01/m) 128/132bpm 49cal 8.56/8.7mph 7) 0.62m - 4:21(7:01/m) 127/130bpm 47cal 8.56/8.75mph 8) 0.62m - 4:21(7:00/m) 130/133bpm 49cal 8.57/8.89mph 9) 0.62m - 4:22(7:02/m) 132/136bpm 50cal 8.54/9.04mph 10) 0.62m - 4:16(6:52/m) 131/138bpm 48cal 8.74/9.16mph 11) 0.62m - 4:21(7:01/m) 130/136bpm 46cal 8.56/9.06mph 12) 0.62m - 4:21(7:00/m) 131/136bpm 46cal 8.56/8.79mph 13) 0.62m - 4:20(6:59/m) 128/136bpm 40cal 8.6/9.25mph 14) 0.62m - 4:23(7:03/m) 122/131bpm 31cal 8.5/8.89mph 15) 0.62m - 4:28(7:11/m) 124/127bpm 33cal 8.36/8.5mph 16) 0.62m - 4:23(7:03/m) 127/131bpm 36cal 8.52/8.72mph 17) 0.36m - 2:41(7:29/m) 127/131bpm 22cal 8.01/8.77mph Add a comment	7.1mi, 53:41 Running - Recovery Run Split Summary === 1) 1m - 7:23(7:23/m) 112/129bpm 74cal 8.12/9.29mph 2) 1m - 7:02(7:02/m) 119/131bpm 76cal 8.54/9.39mph 3) 1m - 7:09(7:09/m) 120/131bpm 74cal 8.39/8.72mph 4) 1m - 7:29(7:29/m) 124/131bpm 81cal 8.01/8.79mph 5) 1m - 7:39(7:39/m) 123/130bpm 76cal 7.84/8.45mph 6) 1m - 8:06(8:06/m) 126/131bpm 85cal 7.41/8.2mph 7) 1m - 7:57(7:57/m) 126/133bpm 82cal 7.55/8.35mph 8) 0.12m - 56(7:45/m) 119/122bpm 6cal 7.74/7.83mph Add a comment	9.1mi, 1:11:53 Running - Intervals 6 x 0.76 miles at Ally Park with 6:30 t/a Split Summary === 1) 1m - 8:03(8:03/m) 149/182bpm 122cal 7.45/8.66mph 2) 1m - 8:06(8:06/m) 159/178bpm 135cal 7.42/11.5mph 3) 0.09m - 2:21(25:59/m) 152/168bpm 35cal 2.31/11.42mph 4) 0.78m - 4:15(5:28/m) 163/174bpm 69cal 10.96/13.19mph 5) 0.07m - 2:17(34:27/m) 153/173bpm 36cal 1.74/11.77mph 6) 0.77m - 4:10(5:27/m) 168/182bpm 73cal 11.02/13.17mph 7) 0.08m - 2:21(30:30/m) 133/171bpm 21cal 1.97/12mph 8) 0.77m - 4:08(5:22/m) 155/169bpm 61cal 11.18/12.98mph 9) 0.07m - 2:22(33:29/m) 140/164bpm 26cal 1.79/12.38mph 10) 0.77m - 4:14(5:30/m) 152/162bpm 61cal 10.9/12.75mph 11) 0.07m - 2:16(33:45/m) 139/163bpm 23cal 1.78/12mph 12) 0.76m - 4:16(5:35/m) 156/167bpm 64cal 10.74/12.94mph 13) 0.07m - 2:15(31:00/m) 141/160bpm 23cal 1.93/11.94mph 14) 0.76m - 4:14(5:33/m) 156/166bpm 63cal 10.83/13.17mph 15) 1m - 8:06(8:06/m) 156/173bpm 125cal 7.41/12.4mph 16) 1m - 7:54(7:54/m) 157/179bpm 122cal 7.59/8.18mph 17) 0.08m - 36(7:12/m) 166/170bpm 10cal 8.34/7.99mph Add a comment	20mi, 2:17:03 Running - Long Run Split Summary === 1) 1m - 6:34(6:34/m) 131/171bpm 86cal 9.14/10.56mph 2) 1m - 6:23(6:23/m) 139/144bpm 92cal 9.4/9.68mph 3) 1m - 6:32(6:32/m) 140/143bpm 93cal 9.19/9.64mph 4) 1m - 6:27(6:27/m) 141/146bpm 92cal 9.29/9.52mph 5) 1m - 6:38(6:38/m) 142/149bpm 95cal 9.06/10.12mph 6) 1m - 6:33(6:33/m) 143/148bpm 93cal 9.17/10.65mph 7) 1m - 6:35(6:35/m) 141/145bpm 90cal 9.12/9.33mph 8) 1m - 6:43(6:43/m) 140/152bpm 87cal 8.94/9.41mph 9) 1m - 6:42(6:42/m) 140/147bpm 85cal 8.95/9.12mph 10) 1m - 6:53(6:53/m) 137/142bpm 79cal 8.71/9.16mph 11) 1m - 6:50(6:50/m) 133/139bpm 57cal 8.77/9.85mph 12) 1m - 6:54(6:54/m) 136/139bpm 67cal 8.69/9.02mph 13) 1m - 6:56(6:56/m) 135/139bpm 62cal 8.65/9.06mph 14) 1m - 6:57(6:57/m) 137/147bpm 68cal 8.64/9.18mph 15) 1m - 7:09(7:09/m) 134/138bpm 56cal 8.39/8.66mph 16) 1m - 7:06(7:06/m) 131/139bpm 45cal 8.44/8.91mph 17) 1m - 7:11(7:11/m) 132/141bpm 48cal 8.36/8.66mph 18) 1m - 7:14(7:14/m) 134/141bpm 54cal 8.3/8.64mph 19) 1m - 7:23(7:23/m) 131/139bpm 47cal 8.13/8.43mph 20) 1m - 7:20(7:20/m) 133/140bpm 53cal 8.18/8.79mph 21) 0.01m - 4(6:35/m) 135/135bpm 9.12/7.74mph Add a comment
Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24	Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28	Sun 29th Mar Mar 29
7mi, 53:31 Running - Recovery Run Split Summary === 1) 1m - 7:38(7:38/m) 119/140bpm 90cal 7.86/10.33mph 2) 1m - 7:14(7:14/m) 122/132bpm 85cal 8.29/9.02mph 3) 1m - 7:23(7:23/m) 125/134bpm 87cal 8.13/8.31mph 4) 1m - 7:36(7:36/m) 122/128bpm 78cal 7.9/8.35mph 5) 1m - 7:42(7:42/m) 121/127bpm 73cal 7.79/8.29mph 6) 1m - 7:50(7:50/m) 120/127bpm 69cal 7.67/8.29mph 7) 1m - 8:08(8:09/m) 116/123bpm 59cal 7.36/8.2mph Add a comment	8.4mi, 1:03:18 Running - Intervals 16 x 300m with 30 sec recoveries Split Summary === 1) 1m - 7:29(7:29/m) 122/159bpm 93cal 8.01/9.02mph 2) 1m - 7:31(7:31/m) 119/132bpm 82cal 7.98/9.06mph 3) 0.14m - 1:10(8:20/m) 121/129bpm 12cal 7.19/8.39mph 4) 0.18m - 57(5:18/m) 133/148bpm 12cal 11.32/13.17mph 5) 0.03m - 32(20:22/m) 146/150bpm 8cal 2.95/12mph 6) 0.18m - 53(4:48/m) 146/154bpm 13cal 12.49/13.25mph 7) 0.03m - 30(15:27/m) 148/154bpm 8cal 3.88/12.65mph 8) 0.18m - 1:01(5:42/m) 150/157bpm 15cal 10.54/12.19mph 9) 0.03m - 31(19:51/m) 151/156bpm 8cal 3.02/11.48mph 10) 0.19m - 56(5:00/m) 148/154bpm 14cal 11.99/12.71mph 11) 0.02m - 30(22:50/m) 152/155bpm 7cal 2.63/11.9mph 12) 0.18m - 1:01(5:33/m) 152/157bpm 16cal 10.82/11.9mph 13) 0.02m - 31(22:28/m) 154/157bpm 8cal 2.67/11.21mph 14) 0.19m - 55(4:57/m) 150/156bpm 14cal 12.12/12.19mph 15) 0.02m - 30(23:22/m) 154/157bpm 8cal 2.57/12.17mph 16) 0.18m - 1:00(5:36/m) 152/158bpm 16cal 10.73/12.08mph 17) 0.02m - 30(21:43/m) 151/158bpm 8cal 2.76/11.52mph 18) 0.18m - 55(5:02/m) 150/157bpm 14cal 11.92/12.36mph 19) 0.02m - 31(22:54/m) 154/158bpm 8cal 2.62/12.13mph 20) 0.18m - 59(5:25/m) 146/159bpm 14cal 11.06/12.88mph 21) 0.02m - 32(21:43/m) 156/160bpm 9cal 2.76/11.48mph 22) 0.18m - 54(4:53/m) 152/158bpm 14cal 12.29/12.8mph 23) 0.03m - 34(19:08/m) 151/157bpm 9cal 3.14/12.25mph 24) 0.18m - 59(5:25/m) 150/161bpm 15cal 11.08/12.82mph 25) 0.02m - 30(25:10/m) 156/160bpm 8cal 2.38/11.61mph 26) 0.18m - 55(5:02/m) 154/159bpm 14cal 11.93/12.46mph 27) 0.03m - 30(15:26/m) 153/160bpm 8cal 3.89/12.21mph 28) 0.18m - 59(5:27/m) 153/163bpm 15cal 11.01/12.46mph 29) 0.02m - 31(24:06/m) 159/163bpm 8cal 2.49/11.61mph 30) 0.18m - 54(5:00/m) 156/161bpm 14cal 12.01/13.11mph 31) 0.02m - 30(27:52/m) 157/161bpm 8cal 2.15/11.92mph 32) 0.18m - 1:00(5:28/m) 153/160bpm 15cal 10.97/12.29mph 33) 0.02m - 31(23:07/m) 158/163bpm 8cal 2.59/11.65mph 34) 0.19m - 55(4:55/m) 156/161bpm 15cal 12.21/12.63mph 35) 1m - 8:11(8:11/m) 130/162bpm 79cal 7.33/12.25mph 36) 1m - 7:51(7:51/m) 128/144bpm 63cal 7.65/8.39mph 37) 1m - 8:01(8:01/m) 130/140bpm 72cal 7.49/8.25mph 38) 0.02m - 10(7:22/m) 124/125bpm 8.15/8.29mph Add a comment	-	11.2mi, 1:14:45 Running - Intervals 6 x 1k (3:20) with 400m recoveries Add a comment	6.9mi, 54:12 Running - Recovery Run Split Summary === 1) 1m - 7:31(7:31/m) 108/117bpm 71cal 7.99/10.62mph 2) 1m - 7:42(7:42/m) 120/165bpm 87cal 7.79/9mph 3) 1m - 7:49(7:49/m) 124/137bpm 91cal 7.68/7.97mph 4) 1m - 7:51(7:51/m) 125/136bpm 90cal 7.64/8.68mph 5) 1m - 7:45(7:45/m) 115/126bpm 62cal 7.74/8.5mph 6) 1m - 7:58(7:58/m) 124/167bpm 79cal 7.54/8.06mph 7) 0.93m - 7:37(8:13/m) 124/133bpm 75cal 7.3/7.91mph Add a comment	4.8mi, 36:25 Running - General Split Summary === 1) 1m - 7:07(7:07/m) 135/144bpm 103cal 8.43/8.87mph 2) 1m - 7:44(7:44/m) 148/182bpm 124cal 7.76/8.62mph 3) 1m - 7:40(7:40/m) 146/159bpm 118cal 7.82/10.02mph 4) 1m - 7:39(7:39/m) 138/147bpm 105cal 7.84/8.5mph 5) 0.81m - 6:14(7:44/m) 131/141bpm 69cal 7.75/8.35mph Add a comment 3.1mi, 17:33 Running - Tempo 5k Tempo Split Summary === 1) 0.62m - 3:23(5:26/m) 132/150bpm 45cal 11.03/13.73mph 2) 0.62m - 3:27(5:32/m) 152/160bpm 55cal 10.83/11mph 3) 0.62m - 3:38(5:51/m) 158/161bpm 60cal 10.25/10.6mph 4) 0.62m - 3:37(5:49/m) 163/167bpm 62cal 10.32/11.04mph 5) 0.62m - 3:26(5:31/m) 166/169bpm 60cal 10.88/11.54mph 6) 0.01m - 2(4:27/m) 166/166bpm 13.49/11.54mph Add a comment 2.8mi, 20:05 Running - Warm Up Split Summary === 1) 0.62m - 4:33(7:20/m) 117/133bpm 51cal 8.18/9.91mph 2) 0.62m - 4:18(6:56/m) 117/129bpm 47cal 8.66/9mph 3) 0.62m - 4:37(7:26/m) 116/127bpm 47cal 8.08/9.12mph 4) 0.62m - 4:33(7:19/m) 126/134bpm 55cal 8.2/9.41mph 5) 0.27m - 2:03(7:38/m) 128/141bpm 26cal 7.87/11.67mph Add a comment	20mi, 2:19:02 Running - Long Run Split Summary === 1) 1m - 7:02(7:02/m) 116/124bpm 77cal 8.54/10.71mph 2) 1m - 7:04(7:04/m) 125/135bpm 88cal 8.5/9.23mph 3) 1m - 6:51(6:51/m) 124/129bpm 79cal 8.75/9.1mph 4) 1m - 6:50(6:50/m) 127/134bpm 80cal 8.78/9.77mph 5) 1m - 6:51(6:51/m) 132/136bpm 87cal 8.75/8.95mph 6) 1m - 6:59(6:59/m) 131/135bpm 85cal 8.6/8.77mph 7) 1m - 6:50(6:50/m) 130/137bpm 77cal 8.77/9.06mph 8) 1m - 6:54(6:54/m) 132/137bpm 81cal 8.7/8.91mph 9) 1m - 7:00(7:00/m) 132/151bpm 78cal 8.57/8.83mph 10) 1m - 6:42(6:42/m) 130/134bpm 68cal 8.96/9.08mph 11) 1m - 6:54(6:54/m) 134/178bpm 77cal 8.7/9.08mph 12) 1m - 7:05(7:05/m) 132/138bpm 72cal 8.48/9.16mph 13) 1m - 6:56(6:56/m) 136/141bpm 81cal 8.65/9.1mph 14) 1m - 7:09(7:09/m) 138/167bpm 87cal 8.4/9mph 15) 1m - 6:28(6:28/m) 138/178bpm 76cal 9.29/9.81mph 16) 1m - 6:51(6:51/m) 158/184bpm 107cal 8.75/9.2mph 17) 1m - 7:04(7:04/m) 179/186bpm 144cal 8.5/9.06mph 18) 1m - 7:08(7:08/m) 179/184bpm 146cal 8.41/9.31mph 19) 1m - 6:55(6:55/m) 177/186bpm 137cal 8.67/9.18mph 20) 1m - 7:14(7:14/m) 164/173bpm 125cal 8.29/8.87mph 21) 0.04m - 15(6:36/m) 166/167bpm 4cal 9.1/8.68mph Add a comment
Mon 30th Mar Mar 30	Tue 31st Mar Mar 31	Wed 1st Apr Apr 1	Thu 2nd Apr Apr 2	Fri 3rd Apr Apr 3	Sat 4th Apr Apr 4	Sun 5th Apr Apr 5
7.1mi, 54:59 Running - Recovery Run Split Summary === 1) 1m - 7:38(7:38/m) 107/142bpm 72cal 7.86/9.54mph 2) 1m - 7:25(7:25/m) 108/127bpm 67cal 8.09/9.73mph 3) 1m - 7:34(7:34/m) 121/135bpm 86cal 7.92/8.39mph 4) 1m - 7:46(7:46/m) 111/125bpm 65cal 7.72/9.08mph 5) 1m - 8:13(8:13/m) 117/152bpm 79cal 7.29/8.27mph 6) 1m - 7:33(7:33/m) 124/134bpm 83cal 7.95/8.27mph 7) 1m - 8:14(8:14/m) 124/136bpm 87cal 7.29/8.37mph 8) 0.08m - 35(7:32/m) 118/122bpm 4cal 7.96/8.08mph Add a comment	10.7mi, 1:15:57 Running - Intervals 20 x 200m with 200m recoveries Split Summary === 1) 1m - 7:31(7:31/m) 123/142bpm 96cal 7.99/9.04mph 2) 1m - 7:33(7:33/m) 140/174bpm 108cal 7.94/9.91mph 3) 0.26m - 2:05(7:58/m) 164/182bpm 37cal 7.54/9mph 4) 0.12m - 36(5:05/m) 162/165bpm 10cal 11.82/6.24mph 5) 0.11m - 53(8:12/m) 156/165bpm 15cal 7.32/8.41mph 6) 0.12m - 36(4:50/m) 153/159bpm 10cal 12.4/12.65mph 7) 0.12m - 1:01(8:09/m) 149/159bpm 16cal 7.36/12.33mph 8) 0.12m - 39(5:21/m) 148/153bpm 10cal 11.2/11.37mph 9) 0.12m - 54(7:44/m) 147/152bpm 14cal 7.75/11.44mph 10) 0.12m - 36(5:03/m) 145/150bpm 9cal 11.88/11.67mph 11) 0.13m - 57(7:29/m) 148/155bpm 15cal 8.02/11.71mph 12) 0.12m - 39(5:31/m) 148/155bpm 10cal 10.87/11.23mph 13) 0.12m - 55(7:41/m) 151/158bpm 15cal 7.8/11.31mph 14) 0.12m - 37(5:15/m) 145/152bpm 9cal 11.42/11.48mph 15) 0.13m - 59(7:20/m) 147/154bpm 15cal 8.18/11.42mph 16) 0.12m - 39(5:23/m) 146/152bpm 10cal 11.14/11.4mph 17) 0.12m - 54(7:32/m) 148/152bpm 14cal 7.96/11.5mph 18) 0.12m - 35(4:57/m) 147/153bpm 8cal 12.11/11.75mph 19) 0.12m - 57(7:55/m) 150/157bpm 15cal 7.57/11.81mph 20) 0.13m - 39(5:05/m) 149/153bpm 10cal 11.81/11.48mph 21) 0.11m - 53(7:45/m) 150/154bpm 14cal 7.75/11.5mph 22) 0.12m - 36(5:06/m) 146/152bpm 9cal 11.75/11.65mph 23) 0.13m - 58(7:35/m) 147/152bpm 15cal 7.91/11.69mph 24) 0.12m - 39(5:28/m) 148/155bpm 10cal 10.99/11.27mph 25) 0.09m - 43(7:53/m) 151/155bpm 11cal 7.62/11.35mph 26) 0.12m - 36(4:59/m) 147/151bpm 9cal 12.03/11.65mph 27) 0.12m - 59(7:51/m) 148/152bpm 15cal 7.65/11.65mph 28) 0.12m - 37(5:19/m) 147/157bpm 9cal 11.29/12.02mph 29) 0.12m - 1:00(8:35/m) 152/155bpm 16cal 6.99/12.04mph 30) 0.12m - 36(4:58/m) 149/152bpm 9cal 12.08/12mph 31) 0.13m - 59(7:51/m) 152/162bpm 16cal 7.64/11.98mph 32) 0.12m - 37(5:16/m) 148/155bpm 9cal 11.4/11.73mph 33) 0.12m - 53(7:37/m) 153/156bpm 14cal 7.89/11.77mph 34) 0.12m - 37(5:01/m) 148/150bpm 9cal 11.95/11.98mph 35) 0.12m - 57(7:46/m) 147/152bpm 14cal 7.72/11.92mph 36) 0.12m - 39(5:26/m) 148/157bpm 9cal 11.03/11.77mph 37) 0.07m - 47(11:12/m) 152/161bpm 12cal 5.36/11.75mph 38) 0.12m - 35(4:44/m) 145/153bpm 8cal 12.69/12.54mph 39) 0.08m - 44(8:39/m) 150/159bpm 11cal 6.93/12.44mph 40) 0.12m - 40(5:25/m) 148/156bpm 9cal 11.08/12.33mph 41) 0.11m - 52(7:35/m) 155/160bpm 14cal 7.92/11.9mph 42) 0.12m - 35(4:51/m) 151/155bpm 9cal 12.37/12.67mph 43) 1m - 7:52(7:52/m) 147/177bpm 113cal 7.63/12.46mph 44) 1m - 7:14(7:14/m) 128/141bpm 42cal 8.3/9.2mph 45) 1m - 7:29(7:29/m) 133/140bpm 60cal 8.01/8.43mph 46) 0.9m - 6:37(7:22/m) 124/135bpm 29cal 8.14/8.77mph Add a comment	8.5mi, 1:02:14 Running - General Split Summary === 1) 1m - 7:38(7:38/m) 109/124bpm 74cal 7.86/10.21mph 2) 1m - 7:17(7:17/m) 121/132bpm 87cal 8.23/9.02mph 3) 1m - 7:30(7:30/m) 126/138bpm 94cal 8/8.64mph 4) 1m - 7:01(7:01/m) 125/169bpm 80cal 8.55/10.1mph 5) 1m - 7:08(7:08/m) 155/183bpm 120cal 8.42/8.68mph 6) 1m - 7:14(7:14/m) 129/154bpm 76cal 8.29/10.71mph 7) 1m - 7:43(7:43/m) 128/143bpm 77cal 7.78/8.43mph 8) 1m - 7:24(7:24/m) 131/158bpm 79cal 8.1/8.85mph 9) 0.45m - 3:18(7:22/m) 126/150bpm 28cal 8.15/8.77mph Add a comment	12.4mi, 1:21:14 Running - Intervals 6 x 1600m with 400m jog recoveries (5:31, 5 x 5:41 pace) Add a comment	7.4mi, 55:37 Running - Recovery Run Split Summary === 1) 1m - 7:28(7:28/m) 123/161bpm 92cal 8.04/10.02mph 2) 1m - 7:22(7:22/m) 119/134bpm 82cal 8.14/8.93mph 3) 1m - 7:41(7:41/m) 123/138bpm 88cal 7.81/8.56mph 4) 1m - 7:44(7:44/m) 120/132bpm 78cal 7.76/8.56mph 5) 1m - 7:28(7:28/m) 129/161bpm 88cal 8.03/8.43mph 6) 1m - 7:32(7:32/m) 125/134bpm 79cal 7.96/8.56mph 7) 1m - 7:28(7:28/m) 124/130bpm 70cal 8.04/8.64mph 8) 0.37m - 2:54(7:50/m) 129/137bpm 32cal 7.67/7.99mph Add a comment	6.3mi, 45:32 Running - General Split Summary === 1) 1m - 6:42(6:42/m) 140/146bpm 102cal 8.97/9.23mph 2) 1m - 6:52(6:52/m) 137/146bpm 101cal 8.74/9.23mph 3) 1m - 7:13(7:13/m) 138/144bpm 105cal 8.31/8.81mph 4) 1m - 7:28(7:28/m) 138/145bpm 106cal 8.04/8.77mph 5) 1m - 7:23(7:23/m) 136/142bpm 99cal 8.12/8.41mph 6) 1m - 7:34(7:34/m) 136/145bpm 97cal 7.93/9.06mph 7) 0.31m - 2:20(7:30/m) 131/138bpm 25cal 7.99/8.68mph Add a comment 1.9mi, 9:49 Running - Race Pace Split Summary === 1) 1m - 5:10(5:10/m) 154/168bpm 84cal 11.61/13.9mph 2) 0.87m - 4:38(5:19/m) 168/172bpm 84cal 11.27/11.52mph Add a comment 2.7mi, 19:14 Running - Warm Up Split Summary === 1) 1m - 7:11(7:11/m) 125/161bpm 91cal 8.36/9.89mph 2) 1m - 7:03(7:03/m) 121/138bpm 80cal 8.5/9.31mph 3) 0.68m - 5:00(7:24/m) 125/142bpm 58cal 8.11/11.63mph Add a comment	14.2mi, 1:41:24 Running - Medium Long Run Split Summary === 1) 1m - 7:08(7:08/m) 119/131bpm 84cal 8.41/10.33mph 2) 1m - 6:43(6:43/m) 121/132bpm 78cal 8.93/9.29mph 3) 1m - 6:49(6:49/m) 129/135bpm 88cal 8.8/9.29mph 4) 1m - 7:04(7:04/m) 130/146bpm 90cal 8.49/9.25mph 5) 1m - 6:42(6:42/m) 138/147bpm 96cal 8.97/9.31mph 6) 1m - 6:56(6:56/m) 137/146bpm 95cal 8.65/9.29mph 7) 1m - 6:48(6:48/m) 132/138bpm 81cal 8.83/9.18mph 8) 1m - 7:18(7:18/m) 129/142bpm 74cal 8.23/9.2mph 9) 1m - 7:02(7:02/m) 131/136bpm 76cal 8.53/9mph 10) 1m - 7:05(7:05/m) 132/141bpm 76cal 8.46/8.75mph 11) 1m - 7:14(7:14/m) 123/133bpm 49cal 8.3/9.25mph 12) 1m - 7:03(7:03/m) 122/130bpm 42cal 8.51/8.89mph 13) 1m - 8:05(8:05/m) 125/135bpm 62cal 7.42/8.6mph 14) 1m - 7:45(7:45/m) 127/134bpm 64cal 7.75/8.25mph 15) 0.22m - 1:42(7:53/m) 125/128bpm 12cal 7.61/8.04mph Add a comment

Dist	Races	PB	WB	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1500m	9	4:34 4:54/mi	83.22														4:39 78.11	4:37 79.25	4:36 80.74	4:36 81.36	4:39 81.10	4:34 83.22	4:43 81.21
1mi	2	4:53 4:53/mi	83.50																			5:00 80.92	4:53 83.50
3000m	17	9:25 5:03/mi	85.59														9:42 79.40	9:37 80.69	9:34 81.72	9:34 82.34	9:54 80.17	9:31 84.69	9:25 85.59
2mi	3	10:48 5:24/mi	77.08											11:02 73.30			11:06 75.00	10:48 77.08
4km	20	13:17 5:21/mi	79.66												16:23 62.22	13:48 74.42	13:51 74.70	14:51 70.20	13:57 75.29	13:17 79.66	14:02 75.99
2.7mi	3	14:25 5:20/mi	81.67													14:25 81.67	14:50 79.97	14:38 81.67
2.8mi	2	14:15 5:11/mi	88.06																14:24 85.17			14:15 88.06
3mi	1	16:19 5:26/mi	81.39																16:19 81.39
5km	142	16:01 5:09/mi	85.86							18:38 70.04	18:48 69.73	17:46 74.18	17:07 77.46	17:17 77.25	17:06 78.08	16:46 80.81	16:52 80.33	16:48 81.86	16:01 85.86	16:20 84.96	16:42 84.25	16:37 85.32	16:36 85.41	17:26 81.96
3.3mi	2	17:49 5:29/mi	79.55													17:49 79.55	18:16 78.17
3.7mi	9	19:41 5:23/mi	83.72												20:22 77.23	20:57 75.62	20:32 77.73	20:20 79.08	19:41 82.31	20:02 81.48	21:14 77.46	21:01 78.86	19:57 83.72
4mi	6	21:26 5:22/mi	81.99										22:31 75.36		22:44 75.61		23:34 74.57	21:26 81.99	21:42 81.60
4.8mi	1	27:36 5:45/mi	79.07																27:36 79.07
8km	15	26:10 5:16/mi	85.73														26:10 85.73			30:32 74.58
5mi	9	27:42 5:32/mi	82.86										28:26 77.08				27:42 80.85	27:53 81.53	28:23 80.09		28:41 80.46	28:04 82.86
5.3mi	1	32:12 6:08/mi	70.69									32:12 70.69
5.9mi	4	32:38 5:35/mi	83.20															33:01 81.01	32:45 82.29	32:38 83.20		33:20 82.71
6mi	3	34:18 5:43/mi	78.23												34:18 78.23
10km	113	33:50 5:27/mi	86.41				41:46 64.45	39:46 67.69	38:21 70.56	38:11 70.87	37:24 72.96	36:22 75.03	35:38 76.98	36:00 76.66	35:45 78.30	35:08 80.27	34:23 82.63	34:01 84.15	33:51 84.56	33:50 85.24	34:27 85.00	34:33 85.24	34:09 86.41
12km	3	45:04 6:03/mi	76.07												50:25 66.50		45:24 74.95	45:04 76.07
12.5km	3	44:50 5:46/mi	79.65										46:52 73.58			46:50 75.12		44:50 79.65
15km	5	54:07 5:48/mi	79.81									1:00:22 69.11	56:21 74.44		59:44 71.21	1:00:35 70.21		54:07 79.81
10mi	9	56:33 5:39/mi	84.87							1:05:08 68.37	1:07:22 66.22	1:00:36 73.87	1:02:50 71.53					58:55 78.95			56:33 84.87	56:37 84.77	58:45 83.02
11mi	2	1:08:01 6:11/mi	72.69								1:11:52 68.52	1:08:01 72.69
13.1mi	56	1:14:11 5:40/mi	84.75	1:46:05 55.85	1:33:06 63.64	1:29:24 66.27	1:29:11 66.43	1:26:16 68.68	1:29:37 66.13	1:22:43 71.64	1:20:16 73.93	1:22:26 72.39	1:18:31 76.36	1:23:27 71.96	1:17:47 77.53	1:22:32 73.98	1:17:48 79.29	1:15:48 81.39	1:14:11 83.81	1:14:33 84.75	1:16:55 82.81	1:16:18 83.48	1:22:28 78.51	1:18:23 82.60
26.2km	1	1:43:48 6:23/mi	73.39											1:43:48 73.39
22mi	1	2:35:25 7:04/mi	65.57								2:35:25 65.57
26.2mi	15	2:38:11 6:02/mi	82.27		3:34:46 58.19	3:52:18 53.80	3:53:28 53.53	3:36:30 57.73		3:31:00 59.23		3:13:06 64.70	3:27:57 60.08		3:14:38 64.44	3:26:30 61.04			2:41:03 80.14	2:38:11 82.27	2:47:59 78.78	2:57:10 74.70

2020	Distance	Date	Result	WAVA
Balloch to Clydebank Half Marathon	13.1mi	15 Mar	1:18:23	82.60%
Allan Scally Road Relays	5km	29 Feb	17:26	81.96%
Drumpellier Country parkrun	5km	15 Feb	18:00	79.38%
Drumpellier Country parkrun	5km	18 Jan	17:55	79.75%
Run Stirling 2020 XC	8km	11 Jan	31:43	74.04%
2019	Distance	Date	Result	WAVA
Springburn parkrun, Glasgow	5km	14 Dec	18:03	79.16%
Lindsays' scottishathletics West District Cross Country Championships	8.5km	7 Dec	34:16	72.81%
Drumpellier Country parkrun	5km	30 Nov	17:50	80.12%
Drumpellier Country parkrun	5km	23 Nov	17:56	79.68%
Brampton to Carlisle 10	10mi	17 Nov	58:45	83.02%
Drumpellier Country parkrun	5km	9 Nov	18:01	79.31%
Drumpellier Country parkrun	5km	21 Sep	17:44	80.58%
European Masters Athletics Championships Half Marathon	13.1mi	15 Sep	1:22:28	78.51%
City of Stirling 10k	10km	8 Sep	35:48	83.07%
Musselburgh Festival 10K	10km	20 Jul	35:27	83.90%
Scottish Masters Outdoor T&F Championships - 1500m	1500mi	13 Jul	4:43	81.21%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	5km	16 Jun	16:36	85.41%
Roon the Toon 10k	10km	9 Jun	34:12	86.28%
CSSAL league 1 3000m	3000mi	2 Jun	9:51	81.82%
GAA Miler Meet 3000m	3000mi	31 May	9:47	82.38%
scottishathletics National Open 5000m	5000mi	26 May	16:26	86.27%
The Monument Mile Classic	1mi	24 May	4:53	83.50%
Babcock Dumbarton 10k	10km	16 May	34:29	85.57%
Babcock Helensburgh 10k	10km	9 May	34:09	86.41%
Run and Become Silverknowes 5k (Incorporating Scottish 5k road champion	5km	3 May	16:41	84.98%
Springburn parkrun, Glasgow	5km	27 Apr	17:13	82.35%
Springburn parkrun, Glasgow	5km	20 Apr	16:56	83.72%
Grangemouth Round the Houses 10k	10km	14 Apr	35:21	83.48%
Springburn parkrun, Glasgow	5km	6 Apr	17:20	81.79%
Springburn parkrun, Glasgow	5km	30 Mar	17:42	80.10%
Scottish National Masters XC Championships - Men	8km	2 Feb	28:45	81.04%
Scottish Veteran Harriers Club Road Relays	3.66mi	27 Jan	19:57	83.72%
Strathclyde parkrun	5km	19 Jan	17:03	83.15%
Plean parkrun	5km	12 Jan	17:42	80.10%
GAA Miler Meet	3000mi	4 Jan	9:25	85.59%
Tollcross parkrun, Glasgow	5km	1 Jan	17:24	81.48%
2018	Distance	Date	Result	WAVA
Falkirk parkrun	5km	25 Dec	17:27	81.25%

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