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Ticketyboo M45

About

Race Times

All Races

Mileage

Training

Cumbernauld AAC, Scottish Veteran Harriers Club

Races
442
Miles
30961
Miles
29
Miles
5623
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

26 May 19	scottishathletics National Open 5000m
05 Jun 19	Corstorphine 5 Mile Road Race
09 Jun 19	Roon the Toon 10k
21 Jun 19	Brian Goodwin Memorial 10k
03 Aug 19	Dunoon Half Marathon
15 Sep 19	European Masters Athletics Championships Half Marathon

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
2019	0	1.2	3.1	0	0	0	0	0	0	0	0	0	4.3
2019	306	78	146	295	258	0	0	0	0	0	0	0	1082
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 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
7mi, 52:12 Running - Recovery Run Split Summary === 1) 1m - 7:49(7:49/m) 121/144bpm 97cal 7.68/9.16mph 2) 1m - 7:18(7:18/m) 124/128bpm 92cal 8.23/8.37mph 3) 1m - 7:24(7:24/m) 126/129bpm 92cal 8.1/8.39mph 4) 1m - 7:26(7:26/m) 126/133bpm 89cal 8.07/8.33mph 5) 1m - 7:24(7:24/m) 131/136bpm 96cal 8.11/8.45mph 6) 1m - 7:27(7:27/m) 129/131bpm 86cal 8.05/8.35mph 7) 1m - 7:25(7:27/m) 123/129bpm 65cal 8.06/8.33mph Add a comment 4mi, 29:50 Running - Recovery Run Split Summary === 1) 1m - 7:44(7:44/m) 118/135bpm 92cal 7.75/10.56mph 2) 1m - 7:15(7:15/m) 123/128bpm 90cal 8.27/8.58mph 3) 1m - 7:13(7:13/m) 124/130bpm 86cal 8.32/9.73mph 4) 1m - 7:23(7:23/m) 123/131bpm 81cal 8.12/8.64mph 5) 0.03m - 14(6:52/m) 124/127bpm 2cal 8.74/8.43mph Add a comment	7.8mi, 1:00:00 Running - Intervals 15 x 200m continuous Add a comment 4mi, 29:00 Running - General Add a comment	7mi, 52:39 Running - General Split Summary === 1) 1m - 7:43(7:43/m) 109/119bpm 55cal 7.77/10.23mph 2) 1m - 7:34(7:34/m) 120/128bpm 63cal 7.92/9.81mph 3) 1m - 7:21(7:21/m) 126/133bpm 65cal 8.16/9.66mph 4) 1m - 7:19(7:19/m) 125/131bpm 61cal 8.21/8.83mph 5) 1m - 7:19(7:19/m) 124/130bpm 57cal 8.2/9.75mph 6) 1m - 7:22(7:22/m) 122/126bpm 51cal 8.14/8.56mph 7) 1m - 7:53(7:53/m) 119/128bpm 46cal 7.61/9.5mph 8) 0.01m - 8(10:30/m) 122/122bpm 5.71/7.39mph Add a comment	5mi, 38:23 Running - Recovery Run Split Summary === 1) 1m - 7:46(7:46/m) 119/152bpm 81cal 7.72/9.41mph 2) 1m - 7:25(7:25/m) 117/124bpm 71cal 8.1/8.6mph 3) 1m - 7:34(7:34/m) 123/136bpm 77cal 7.93/8.77mph 4) 1m - 8:01(8:01/m) 130/139bpm 91cal 7.48/8.22mph 5) 1m - 7:31(7:31/m) 125/138bpm 72cal 7.98/8.7mph 6) 0.01m - 6(7:56/m) 122/122bpm 7.56/7.81mph Add a comment	2mi, 16:35 Running - Warm Down Split Summary === 1) 1m - 8:26(8:26/m) 125/164bpm 98cal 7.11/8.75mph 2) 1m - 7:58(7:58/m) 120/130bpm 80cal 7.53/7.81mph 3) 0.02m - 11(9:35/m) 120/121bpm 1cal 6.26/7.74mph Add a comment 3.1mi, 16:41 Running - Race Split Summary === 1) 1m - 5:08(5:08/m) 119/149bpm 55cal 11.7/15.05mph 2) 1m - 5:27(5:27/m) 144/169bpm 77cal 10.99/11.21mph 3) 1m - 5:30(5:30/m) 168/172bpm 91cal 10.9/11.4mph 4) 0.12m - 38(5:08/m) 169/170bpm 10cal 11.69/11.84mph Add a comment 2.9mi, 21:48 Running - Warm Up Split Summary === 1) 1m - 7:56(7:56/m) 122/134bpm 88cal 7.56/9.14mph 2) 1m - 7:42(7:42/m) 129/170bpm 88cal 7.79/8.47mph 3) 0.86m - 6:10(7:09/m) 115/132bpm 51cal 8.39/14.51mph Add a comment	10.5mi, 1:15:02 Running - General Split Summary === 1) 1m - 6:55(6:55/m) 131/145bpm 87cal 8.67/10.56mph 2) 1m - 7:12(7:12/m) 126/134bpm 82cal 8.34/8.79mph 3) 1m - 6:59(6:59/m) 123/129bpm 70cal 8.6/9.31mph 4) 1m - 7:02(7:02/m) 124/130bpm 70cal 8.52/9.12mph 5) 1m - 7:06(7:06/m) 124/131bpm 68cal 8.45/9.14mph 6) 1m - 7:31(7:31/m) 158/183bpm 113cal 7.97/9.04mph 7) 1m - 7:05(7:05/m) 161/175bpm 111cal 8.46/9.02mph 8) 1m - 7:07(7:07/m) 172/192bpm 124cal 8.43/9.18mph 9) 1m - 7:02(7:02/m) 179/185bpm 133cal 8.52/8.95mph 10) 1m - 7:23(7:23/m) 178/185bpm 137cal 8.14/8.81mph 11) 0.52m - 3:39(7:06/m) 182/190bpm 69cal 8.46/8.62mph Add a comment	18.1mi, 2:00:07 Running - Long Run Split Summary === 1) 1m - 7:02(7:02/m) 124/135bpm 81cal 8.53/10.12mph 2) 1m - 6:43(6:43/m) 134/141bpm 87cal 8.93/9.25mph 3) 1m - 6:42(6:42/m) 133/142bpm 82cal 8.95/10.6mph 4) 1m - 6:40(6:40/m) 137/143bpm 86cal 9.01/9.23mph 5) 1m - 6:41(6:41/m) 138/143bpm 86cal 8.98/9.27mph 6) 1m - 6:42(6:42/m) 135/141bpm 79cal 8.95/9.33mph 7) 1m - 6:47(6:47/m) 140/146bpm 88cal 8.84/9.16mph 8) 1m - 6:44(6:44/m) 139/159bpm 81cal 8.91/9.2mph 9) 1m - 6:53(6:53/m) 138/147bpm 80cal 8.71/8.97mph 10) 1m - 6:23(6:23/m) 139/177bpm 72cal 9.4/10.02mph 11) 1m - 6:24(6:24/m) 151/183bpm 88cal 9.39/9.73mph 12) 1m - 6:20(6:20/m) 170/183bpm 109cal 9.46/9.71mph 13) 1m - 6:26(6:26/m) 149/160bpm 85cal 9.32/9.93mph 14) 1m - 6:49(6:49/m) 144/147bpm 76cal 8.81/9.85mph 15) 1m - 6:26(6:26/m) 141/146bpm 62cal 9.33/9.68mph 16) 1m - 6:34(6:34/m) 137/145bpm 48cal 9.13/9.5mph 17) 1m - 6:40(6:40/m) 136/143bpm 44cal 9/9.1mph 18) 1m - 6:40(6:40/m) 140/147bpm 57cal 8.99/9.39mph 19) 0.08m - 30(6:40/m) 141/144bpm 4cal 9.01/8.79mph Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
5mi, 38:44 Running - Recovery Run Split Summary === 1) 1m - 7:36(7:36/m) 106/118bpm 68cal 7.9/8.22mph 2) 1m - 8:05(8:05/m) 111/122bpm 75cal 7.43/9mph 3) 1m - 7:28(7:28/m) 117/130bpm 74cal 8.03/8.5mph 4) 1m - 7:49(7:49/m) 126/132bpm 90cal 7.67/8.18mph 5) 1m - 7:38(7:38/m) 123/137bpm 77cal 7.86/8.68mph 6) 0.02m - 8(7:42/m) 116/116bpm 1cal 7.79/7.58mph Add a comment 7mi, 54:37 Running - Recovery Run Split Summary === 1) 1m - 8:07(8:07/m) 112/119bpm 82cal 7.39/9.06mph 2) 1m - 7:48(7:48/m) 122/180bpm 86cal 7.7/8.06mph 3) 1m - 7:50(7:50/m) 127/138bpm 91cal 7.66/8.06mph 4) 1m - 7:35(7:35/m) 119/126bpm 69cal 7.91/8.89mph 5) 1m - 7:35(7:35/m) 117/124bpm 61cal 7.92/9.66mph 6) 1m - 7:41(7:41/m) 125/138bpm 77cal 7.8/8.27mph 7) 1m - 7:54(7:54/m) 124/143bpm 74cal 7.59/8.2mph 8) 0.01m - 7(9:06/m) 120/120bpm 6.6/7.7mph Add a comment	4.2mi, 35:37 Running - Intervals Split Summary === 1) 0.15m - 1:16(8:32/m) 108/122bpm 11cal 7.03/11.23mph 2) 0.19m - 55(4:52/m) 92/119bpm 5cal 12.34/14.97mph 3) 0.07m - 2:05(31:14/m) 103/124bpm 17cal 1.92/12.25mph 4) 0.19m - 53(4:45/m) 94/119bpm 5cal 12.64/15.74mph 5) 0.06m - 2:08(33:43/m) 108/131bpm 19cal 1.78/12.63mph 6) 0.19m - 51(4:30/m) 103/122bpm 6cal 13.33/15.53mph 7) 0.07m - 2:08(30:45/m) 108/127bpm 19cal 1.95/13.46mph 8) 1m - 7:16(7:16/m) 135/159bpm 94cal 8.27/15.4mph 9) 1m - 7:56(7:56/m) 147/163bpm 118cal 7.57/8.29mph 10) 1m - 7:53(7:53/m) 134/146bpm 97cal 7.61/8.2mph 11) 0.26m - 2:17(8:50/m) 135/139bpm 28cal 6.79/8.1mph Add a comment 2.3mi, 18:23 Running - General Split Summary === 1) 1m - 7:46(7:46/m) 158/184bpm 129cal 7.73/9.06mph 2) 1m - 7:54(7:54/m) 159/177bpm 125cal 7.59/9.46mph 3) 0.34m - 2:43(8:02/m) 99/112bpm 6cal 7.48/14.73mph Add a comment	6.1mi, 47:33 Running - Recovery Run Split Summary === 1) 1m - 7:52(7:52/m) 168/182bpm 135cal 7.63/8.64mph 2) 1m - 7:24(7:24/m) 174/178bpm 135cal 8.11/8.43mph 3) 1m - 7:14(7:14/m) 176/181bpm 136cal 8.29/8.77mph 4) 1m - 8:15(8:15/m) 146/178bpm 92cal 7.28/8.27mph 5) 1m - 8:11(8:11/m) 125/136bpm 36cal 7.33/8.14mph 6) 1m - 7:38(7:38/m) 128/153bpm 41cal 7.86/8.43mph 7) 0.12m - 1:00(8:08/m) 128/130bpm 5cal 7.37/7.97mph Add a comment	2.2mi, 17:12 Running - Warm Down Split Summary === 1) 1m - 7:56(7:56/m) 126/180bpm 94cal 7.56/8.95mph 2) 1m - 7:49(7:49/m) 122/130bpm 82cal 7.67/8.16mph 3) 0.16m - 1:27(8:48/m) 119/122bpm 14cal 6.82/8.06mph Add a comment 6.2mi, 34:09 Running - Race Helensburgh 10k Split Summary === 1) 1m - 5:25(5:25/m) 128/136bpm 66cal 11.09/12.31mph 2) 1m - 5:31(5:31/m) 157/180bpm 86cal 10.88/11.46mph 3) 1m - 5:28(5:28/m) 167/173bpm 91cal 10.97/11.23mph 4) 1m - 5:34(5:34/m) 171/178bpm 96cal 10.78/11.69mph 5) 1m - 5:41(5:41/m) 171/177bpm 98cal 10.57/11.29mph 6) 1m - 5:34(5:34/m) 165/173bpm 90cal 10.77/11.23mph 7) 0.19m - 58(5:09/m) 164/166bpm 15cal 11.65/11.71mph Add a comment 2.7mi, 20:28 Running - Warm Up Split Summary === 1) 1m - 7:22(7:22/m) 129/155bpm 90cal 8.14/8.91mph 2) 1m - 7:19(7:19/m) 130/140bpm 89cal 8.2/8.72mph 3) 0.68m - 5:47(8:32/m) 120/158bpm 52cal 7.03/12.04mph Add a comment	8.2mi, 1:02:55 Running - Recovery Run Split Summary === 1) 1m - 8:01(8:01/m) 115/127bpm 80cal 7.48/10.5mph 2) 1m - 7:48(7:48/m) 123/131bpm 86cal 7.69/8.5mph 3) 1m - 7:45(7:45/m) 124/131bpm 83cal 7.74/8.27mph 4) 1m - 7:28(7:28/m) 126/133bpm 79cal 8.04/8.72mph 5) 1m - 7:28(7:28/m) 120/127bpm 63cal 8.04/8.39mph 6) 1m - 7:39(7:39/m) 116/146bpm 54cal 7.84/8.5mph 7) 1m - 8:00(8:00/m) 118/126bpm 57cal 7.5/7.99mph 8) 1m - 7:32(7:32/m) 121/130bpm 60cal 7.97/8.41mph 9) 0.17m - 1:14(7:15/m) 117/122bpm 8cal 8.27/8.5mph Add a comment	12.3mi, 1:34:28 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 109/118bpm 72cal 7.57/8.25mph 2) 1m - 7:44(7:44/m) 117/127bpm 77cal 7.76/8.14mph 3) 0.9m - 8:02(8:54/m) 110/126bpm 65cal 6.74/13.73mph 4) 0.25m - 1:11(4:41/m) 105/134bpm 7cal 12.8/14.46mph 5) 0.08m - 2:21(30:37/m) 118/144bpm 22cal 1.96/13.19mph 6) 0.25m - 1:10(4:36/m) 118/138bpm 10cal 13.03/15.49mph 7) 0.07m - 2:19(32:57/m) 113/131bpm 18cal 1.82/13.19mph 8) 0.25m - 1:15(5:04/m) 115/136bpm 9cal 11.86/13.71mph 9) 0.26m - 1:23(5:21/m) 120/137bpm 12cal 11.2/13.38mph 10) 1m - 6:52(6:52/m) 128/142bpm 77cal 8.74/11.65mph 11) 1m - 8:06(8:06/m) 137/180bpm 97cal 7.41/9.02mph 12) 1m - 7:49(7:49/m) 157/185bpm 119cal 7.67/8.18mph 13) 1m - 7:41(7:41/m) 178/183bpm 146cal 7.8/8.7mph 14) 1m - 7:00(7:00/m) 174/181bpm 127cal 8.56/9.27mph 15) 1m - 7:13(7:13/m) 173/187bpm 128cal 8.31/8.72mph 16) 1m - 7:06(7:06/m) 176/189bpm 132cal 8.46/9.1mph 17) 1m - 7:20(7:20/m) 177/190bpm 137cal 8.19/8.85mph 18) 0.26m - 2:00(7:37/m) 177/182bpm 37cal 7.88/8.54mph Add a comment	19.5mi, 2:18:28 Running - Long Run Split Summary === 1) 1m - 6:54(6:54/m) 117/129bpm 71cal 8.69/9.98mph 2) 1m - 6:51(6:51/m) 116/128bpm 66cal 8.76/9.27mph 3) 1m - 6:57(6:57/m) 124/129bpm 76cal 8.63/9.2mph 4) 1m - 7:21(7:21/m) 131/138bpm 87cal 8.17/9.08mph 5) 1m - 7:09(7:09/m) 136/184bpm 87cal 8.4/10.12mph 6) 1m - 7:24(7:24/m) 136/142bpm 92cal 8.11/9.37mph 7) 1m - 6:59(6:59/m) 133/145bpm 76cal 8.6/9.77mph 8) 1m - 6:53(6:53/m) 126/130bpm 55cal 8.72/8.93mph 9) 1m - 6:55(6:55/m) 128/133bpm 59cal 8.68/9.04mph 10) 1m - 7:13(7:13/m) 129/148bpm 65cal 8.32/9.1mph 11) 1m - 6:53(6:53/m) 127/132bpm 53cal 8.71/9.33mph 12) 1m - 6:57(6:57/m) 129/135bpm 60cal 8.62/9.39mph 13) 1m - 7:03(7:03/m) 132/143bpm 68cal 8.51/9.27mph 14) 1m - 7:01(7:01/m) 132/146bpm 63cal 8.55/9.37mph 15) 1m - 7:03(7:03/m) 130/135bpm 56cal 8.51/9.06mph 16) 1m - 7:04(7:04/m) 132/140bpm 64cal 8.48/9.12mph 17) 1m - 7:04(7:04/m) 125/133bpm 38cal 8.5/8.85mph 18) 1m - 7:19(7:19/m) 127/140bpm 46cal 8.19/8.58mph 19) 1m - 7:31(7:31/m) 135/141bpm 77cal 7.97/8.6mph 20) 0.54m - 3:57(7:19/m) 132/138bpm 34cal 8.2/8.68mph Add a comment
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
8.4mi, 1:05:49 Running - Recovery Run Split Summary === 1) 1m - 7:38(7:38/m) 111/122bpm 74cal 7.87/9.46mph 2) 1m - 7:50(7:50/m) 115/123bpm 76cal 7.66/8.91mph 3) 1m - 7:34(7:34/m) 117/122bpm 72cal 7.93/8.62mph 4) 1m - 7:29(7:29/m) 117/157bpm 67cal 8.02/8.43mph 5) 1m - 7:41(7:41/m) 116/161bpm 63cal 7.81/9.35mph 6) 1m - 7:57(7:57/m) 115/121bpm 61cal 7.55/8.27mph 7) 1m - 7:46(7:46/m) 116/120bpm 57cal 7.72/8.31mph 8) 1m - 8:09(8:09/m) 115/126bpm 57cal 7.36/8.41mph 9) 0.43m - 3:45(8:44/m) 110/119bpm 20cal 6.87/7.91mph Add a comment	7mi, 50:19 Running - General Split Summary === 1) 1m - 7:27(7:27/m) 111/125bpm 72cal 8.06/10.46mph 2) 1m - 7:17(7:17/m) 120/124bpm 79cal 8.25/9mph 3) 1m - 7:04(7:04/m) 124/128bpm 79cal 8.49/9.1mph 4) 1m - 7:03(7:03/m) 126/133bpm 78cal 8.51/9.1mph 5) 1m - 7:03(7:03/m) 129/135bpm 81cal 8.51/9.02mph 6) 1m - 7:06(7:06/m) 130/144bpm 81cal 8.44/8.87mph 7) 1m - 7:16(7:16/m) 130/173bpm 76cal 8.25/10.46mph 8) 0.01m - 3(7:19/m) 169/171bpm 8.2/7.24mph Add a comment	7.4mi, 57:05 Running - Recovery Run Split Summary === 1) 1m - 7:55(7:55/m) 113/126bpm 81cal 7.58/8.6mph 2) 1m - 7:48(7:48/m) 115/119bpm 77cal 7.69/8.29mph 3) 1m - 7:39(7:39/m) 116/121bpm 73cal 7.84/8.39mph 4) 1m - 7:43(7:43/m) 114/120bpm 64cal 7.77/8.14mph 5) 1m - 7:38(7:38/m) 115/123bpm 63cal 7.85/8.37mph 6) 1m - 7:38(7:38/m) 115/123bpm 60cal 7.86/8.45mph 7) 1m - 7:47(7:47/m) 114/120bpm 57cal 7.72/8.39mph 8) 0.38m - 2:57(7:48/m) 112/122bpm 19cal 7.69/8.81mph Add a comment	2.4mi, 20:22 Running - Warm Down Split Summary === 1) 1m - 8:50(8:50/m) 113/167bpm 89cal 6.79/7.56mph 2) 1m - 8:12(8:12/m) 116/162bpm 83cal 7.32/7.74mph 3) 0.41m - 3:20(8:06/m) 114/120bpm 30cal 7.41/7.97mph Add a comment 6.2mi, 34:32 Running - Race Dumbarton 10k. Felt lethargic from start and disappointed with run. Split Summary === 1) 1m - 5:25(5:25/m) 135/153bpm 74cal 11.08/13.69mph 2) 1m - 5:27(5:27/m) 156/169bpm 88cal 10.99/11.42mph 3) 1m - 5:33(5:33/m) 166/171bpm 96cal 10.83/11.61mph 4) 1m - 5:41(5:41/m) 168/175bpm 100cal 10.56/11.04mph 5) 1m - 5:40(5:40/m) 167/172bpm 99cal 10.57/11.61mph 6) 1m - 5:35(5:35/m) 168/175bpm 98cal 10.74/11.04mph 7) 0.22m - 1:11(5:22/m) 171/174bpm 21cal 11.18/13.67mph Add a comment 2.6mi, 20:15 Running - Warm Up Split Summary === 1) 1m - 7:48(7:48/m) 149/168bpm 118cal 7.69/8.18mph 2) 1m - 7:25(7:25/m) 127/145bpm 86cal 8.09/8.58mph 3) 0.58m - 5:02(8:40/m) 119/152bpm 45cal 6.93/13.25mph Add a comment	7.1mi, 54:29 Running - General Split Summary === 1) 1m - 7:37(7:37/m) 105/119bpm 66cal 7.88/8.77mph 2) 1m - 7:18(7:18/m) 114/126bpm 73cal 8.21/8.62mph 3) 1m - 7:51(7:51/m) 118/133bpm 81cal 7.64/8.41mph 4) 1m - 7:31(7:31/m) 114/123bpm 65cal 7.99/8.56mph 5) 1m - 7:49(7:49/m) 120/130bpm 77cal 7.67/9.25mph 6) 1m - 7:41(7:41/m) 124/134bpm 79cal 7.82/8.64mph 7) 1m - 7:36(7:36/m) 121/134bpm 69cal 7.9/8.35mph 8) 0.14m - 1:06(8:01/m) 115/116bpm 7cal 7.49/8.08mph Add a comment 4.9mi, 38:44 Running - Recovery Run Split Summary === 1) 1m - 7:52(7:52/m) 111/123bpm 78cal 7.63/8.7mph 2) 1m - 7:49(7:49/m) 114/130bpm 76cal 7.67/8.1mph 3) 1m - 7:42(7:42/m) 117/136bpm 75cal 7.8/8.45mph 4) 1m - 8:00(8:00/m) 126/146bpm 93cal 7.49/7.97mph 5) 0.94m - 7:21(7:49/m) 130/176bpm 82cal 7.67/8.29mph Add a comment	4.9mi, 37:42 Running - Recovery Run Split Summary === 1) 1m - 7:41(7:41/m) 115/131bpm 82cal 7.81/9.14mph 2) 1m - 7:26(7:26/m) 115/124bpm 74cal 8.07/8.45mph 3) 1m - 7:34(7:34/m) 123/133bpm 83cal 7.94/8.52mph 4) 1m - 7:59(7:59/m) 131/148bpm 100cal 7.52/8.08mph 5) 0.92m - 7:03(7:41/m) 124/135bpm 70cal 7.8/8.47mph Add a comment 6.8mi, 52:51 Running - Intervals 12 x 300m every 90 secs Split Summary === 1) 1m - 8:24(8:24/m) 110/129bpm 82cal 7.14/9.31mph 2) 1m - 7:52(7:52/m) 114/128bpm 76cal 7.62/8.35mph 3) 0.29m - 2:18(7:58/m) 105/123bpm 18cal 7.54/11.98mph 4) 0.18m - 54(5:03/m) 90/112bpm 4cal 11.89/13.65mph 5) 0.02m - 37(34:00/m) 114/117bpm 5cal 1.76/12.65mph 6) 0.17m - 54(5:13/m) 114/116bpm 8cal 11.5/13.07mph 7) 0.03m - 36(17:57/m) 111/115bpm 5cal 3.34/12.23mph 8) 0.17m - 53(5:05/m) 105/116bpm 5cal 11.79/13.52mph 9) 0.03m - 37(20:47/m) 117/126bpm 5cal 2.89/12.33mph 10) 0.18m - 54(5:05/m) 115/122bpm 8cal 11.81/13.13mph 11) 0.04m - 36(16:18/m) 117/119bpm 5cal 3.68/12.44mph 12) 0.18m - 51(4:45/m) 120/138bpm 8cal 12.62/14.32mph 13) 0.03m - 38(20:39/m) 123/126bpm 7cal 2.91/12.86mph 14) 0.18m - 54(5:04/m) 118/125bpm 9cal 11.84/13mph 15) 0.03m - 35(19:46/m) 128/138bpm 6cal 3.04/11.96mph 16) 0.18m - 53(5:02/m) 135/155bpm 12cal 11.9/13.69mph 17) 0.03m - 37(22:39/m) 132/136bpm 8cal 2.65/12.06mph 18) 0.18m - 53(4:56/m) 138/154bpm 11cal 12.18/13.59mph 19) 0.03m - 37(24:19/m) 150/154bpm 9cal 2.47/12.21mph 20) 0.18m - 51(4:45/m) 143/156bpm 12cal 12.63/14.99mph 21) 0.03m - 41(21:53/m) 146/152bpm 10cal 2.74/12.77mph 22) 0.18m - 53(5:03/m) 137/151bpm 12cal 11.87/13.36mph 23) 0.03m - 35(20:46/m) 150/154bpm 9cal 2.89/11.96mph 24) 0.18m - 54(4:58/m) 146/154bpm 13cal 12.09/13.42mph 25) 0.03m - 36(21:20/m) 149/152bpm 9cal 2.81/12.02mph 26) 0.17m - 53(5:02/m) 146/159bpm 12cal 11.93/12.84mph 27) 1m - 8:03(8:03/m) 124/160bpm 81cal 7.46/12.48mph 28) 1m - 8:16(8:16/m) 127/177bpm 83cal 7.25/7.99mph 29) 0.06m - 34(8:57/m) 124/126bpm 4cal 6.7/7.01mph Add a comment	18mi, 2:00:50 Running - Long Run Split Summary === 1) 1m - 7:00(7:00/m) 122/134bpm 84cal 8.58/10.46mph 2) 1m - 6:47(6:47/m) 134/139bpm 93cal 8.84/9.16mph 3) 1m - 6:40(6:40/m) 131/141bpm 85cal 9/9.87mph 4) 1m - 6:43(6:43/m) 132/140bpm 85cal 8.94/9.2mph 5) 1m - 6:53(6:53/m) 133/140bpm 86cal 8.71/9.1mph 6) 1m - 6:49(6:49/m) 131/136bpm 77cal 8.8/9.29mph 7) 1m - 6:49(6:49/m) 131/138bpm 75cal 8.79/9.12mph 8) 1m - 6:38(6:38/m) 135/139bpm 80cal 9.05/9.48mph 9) 1m - 6:40(6:40/m) 134/138bpm 77cal 9/9.52mph 10) 1m - 6:35(6:35/m) 132/138bpm 69cal 9.12/9.71mph 11) 1m - 6:41(6:41/m) 135/142bpm 75cal 8.98/9.98mph 12) 1m - 6:41(6:41/m) 130/139bpm 62cal 8.97/9.35mph 13) 1m - 6:39(6:39/m) 137/142bpm 79cal 9.02/9.54mph 14) 1m - 6:38(6:38/m) 139/147bpm 82cal 9.06/9.64mph 15) 1m - 6:35(6:35/m) 141/145bpm 86cal 9.11/9.48mph 16) 1m - 6:32(6:32/m) 141/146bpm 84cal 9.19/9.56mph 17) 1m - 6:37(6:37/m) 142/147bpm 85cal 9.07/9.23mph 18) 1m - 6:41(6:41/m) 144/150bpm 87cal 8.98/9.62mph 19) 0.03m - 12(7:50/m) 145/147bpm 2cal 7.65/9.02mph Add a comment
Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
7.2mi, 54:25 Running - Recovery Run Split Summary === 1) 1m - 7:32(7:32/m) 112/133bpm 78cal 7.96/9.62mph 2) 1m - 7:53(7:53/m) 115/123bpm 82cal 7.61/8.39mph 3) 1m - 7:29(7:29/m) 116/126bpm 73cal 8.02/8.25mph 4) 1m - 7:30(7:30/m) 120/125bpm 79cal 8.01/8.33mph 5) 1m - 7:37(7:37/m) 117/142bpm 68cal 7.88/8.54mph 6) 1m - 7:26(7:26/m) 117/122bpm 63cal 8.07/8.35mph 7) 1m - 7:24(7:24/m) 116/122bpm 57cal 8.12/9.31mph 8) 0.21m - 1:35(7:32/m) 115/121bpm 11cal 7.97/8.22mph Add a comment 5.1mi, 38:10 Running - Recovery Run Split Summary === 1) 1m - 8:01(8:01/m) 154/185bpm 134cal 7.48/11.75mph 2) 1m - 7:25(7:25/m) 122/126bpm 76cal 8.1/8.27mph 3) 1m - 7:33(7:33/m) 118/126bpm 65cal 7.94/8.35mph 4) 1m - 7:21(7:21/m) 122/127bpm 71cal 8.16/8.5mph 5) 1m - 7:21(7:21/m) 120/126bpm 61cal 8.17/8.54mph 6) 0.06m - 29(7:59/m) 120/123bpm 4cal 7.52/8.89mph Add a comment	7.3mi, 57:53 Running - Intervals 4 x 1k every 6 mins Split Summary === 1) 1m - 7:28(7:28/m) 116/127bpm 84cal 8.03/9.68mph 2) 1m - 7:24(7:24/m) 127/139bpm 96cal 8.1/8.91mph 3) 0.39m - 3:59(10:07/m) 110/165bpm 31cal 5.93/12.38mph 4) 0.63m - 3:12(5:05/m) 139/150bpm 45cal 11.8/13.84mph 5) 0.11m - 2:47(24:34/m) 127/150bpm 32cal 2.44/11.77mph 6) 0.63m - 3:13(5:08/m) 144/162bpm 46cal 11.69/14.09mph 7) 0.09m - 2:50(32:12/m) 147/165bpm 43cal 1.86/12.5mph 8) 0.61m - 3:14(5:19/m) 149/166bpm 48cal 11.29/12.82mph 9) 0.11m - 2:44(25:52/m) 127/168bpm 26cal 2.32/12.5mph 10) 0.63m - 3:14(5:09/m) 149/167bpm 46cal 11.66/13.3mph 11) 1m - 8:32(8:32/m) 125/168bpm 78cal 7.03/12.06mph 12) 1m - 8:09(8:09/m) 124/134bpm 66cal 7.36/8.25mph 13) 0.13m - 1:05(8:09/m) 111/125bpm 5cal 7.36/7.51mph Add a comment	10.4mi, 1:19:01 Running - General Split Summary === 1) 1m - 7:27(7:27/m) 106/120bpm 68cal 8.05/9mph 2) 1m - 7:26(7:26/m) 118/129bpm 82cal 8.08/8.97mph 3) 1m - 7:41(7:41/m) 118/128bpm 82cal 7.81/8.52mph 4) 1m - 7:57(7:57/m) 122/140bpm 86cal 7.54/8.35mph 5) 1m - 7:37(7:37/m) 121/127bpm 75cal 7.88/8.47mph 6) 1m - 7:31(7:31/m) 123/133bpm 76cal 7.99/8.68mph 7) 1m - 7:46(7:46/m) 118/134bpm 64cal 7.72/8.54mph 8) 1m - 7:29(7:29/m) 121/127bpm 67cal 8.02/8.83mph 9) 1m - 7:40(7:40/m) 122/132bpm 68cal 7.83/8.45mph 10) 1m - 7:37(7:37/m) 122/137bpm 66cal 7.88/8.6mph 11) 0.39m - 2:50(7:16/m) 126/131bpm 28cal 8.26/8.39mph Add a comment	7mi, 53:10 Running - Recovery Run Split Summary === 1) 1m - 8:00(8:00/m) 118/134bpm 93cal 7.5/8.25mph 2) 1m - 7:27(7:27/m) 123/127bpm 89cal 8.05/8.35mph 3) 1m - 7:33(7:33/m) 123/127bpm 85cal 7.96/8.22mph 4) 1m - 7:36(7:36/m) 119/125bpm 71cal 7.9/8.16mph 5) 1m - 7:26(7:26/m) 123/127bpm 77cal 8.06/8.54mph 6) 1m - 7:31(7:31/m) 121/127bpm 69cal 7.99/8.25mph 7) 1m - 7:29(7:29/m) 117/126bpm 57cal 8.02/8.5mph 8) 0.02m - 8(8:00/m) 114/115bpm 7.5/7.93mph Add a comment	2.4mi, 18:24 Running - Warm Down Split Summary === 1) 1m - 7:36(7:36/m) 127/152bpm 100cal 7.89/8.83mph 2) 1m - 7:46(7:46/m) 125/131bpm 96cal 7.73/8.54mph 3) 0.37m - 3:03(8:18/m) 121/124bpm 33cal 7.22/7.43mph Add a comment 1mi, 4:53 Running - Race The Monument Mile Classic 4:53.13 PB Split Summary === 1) 1m - 4:49(4:49/m) 148/168bpm 75cal 12.44/13.05mph 2) 0.02m - 5(4:13/m) 162/163bpm 1cal 14.22/12.71mph Add a comment 2.6mi, 20:12 Running - Warm Up Split Summary === 1) 1m - 7:27(7:27/m) 128/134bpm 100cal 8.06/8.89mph 2) 1m - 7:21(7:21/m) 131/143bpm 99cal 8.17/11.48mph 3) 0.64m - 5:24(8:29/m) 126/139bpm 63cal 7.07/14.63mph Add a comment	7mi, 55:00 Running - Recovery Run Split Summary === 1) 1m - 7:37(7:37/m) 116/125bpm 86cal 7.87/10.71mph 2) 1m - 7:43(7:43/m) 121/132bpm 89cal 7.78/8.2mph 3) 1m - 7:42(7:42/m) 117/124bpm 76cal 7.79/8.56mph 4) 1m - 7:46(7:46/m) 117/159bpm 70cal 7.72/7.99mph 5) 1m - 8:01(8:01/m) 118/180bpm 72cal 7.48/8.04mph 6) 1m - 7:47(7:47/m) 117/166bpm 65cal 7.71/8.33mph 7) 1m - 8:07(8:07/m) 113/119bpm 54cal 7.39/7.76mph 8) 0.03m - 16(8:08/m) 111/118bpm 2cal 7.38/7.58mph Add a comment	2.1mi, 15:52 Running - Warm Down Split Summary === 1) 1m - 7:39(7:39/m) 122/135bpm 95cal 7.84/8.75mph 2) 1m - 7:36(7:36/m) 122/173bpm 89cal 7.9/8.56mph 3) 0.07m - 37(8:13/m) 122/123bpm 6cal 7.3/7.72mph Add a comment 3.1mi, 16:26 Running - Race National Masters 5000m (16:26.30) V45 Silver Split Summary === 1) 1m - 5:10(5:10/m) 121/164bpm 62cal 11.61/13.05mph 2) 1m - 5:27(5:27/m) 153/176bpm 89cal 10.99/11.5mph 3) 1m - 5:27(5:27/m) 170/175bpm 102cal 11.02/11.48mph 4) 0.08m - 22(4:23/m) 172/173bpm 7cal 13.68/12.77mph Add a comment 2.1mi, 15:54 Running - Warm Up Split Summary === 1) 1m - 7:42(7:42/m) 117/127bpm 88cal 7.79/8.22mph 2) 1m - 7:28(7:28/m) 125/134bpm 92cal 8.04/9.56mph 3) 0.09m - 44(8:03/m) 128/130bpm 9cal 7.46/8.18mph 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
1500m	8	4:34	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
1mi	2	4:53	83.50																			5:00 80.92	4:53 83.50
3000m	15	9:25	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	77.08											11:02 73.30			11:06 75.00	10:48 77.08
4km	12	13:17	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	81.67													14:25 81.67	14:50 79.97	14:38 81.67
2.8mi	2	14:15	88.06																14:24 85.17			14:15 88.06
3mi	1	16:19	81.39																16:19 81.39
5000m	133	16:16	87.16													17:32 77.28		17:05 80.50	16:40 83.14	16:34 84.27	16:43 84.16	16:16 87.16	16:26 86.27
3.3mi	2	17:49	79.55													17:49 79.55	18:16 78.17
3.7mi	9	19:41	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	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	79.07																27:36 79.07
8km	3	26:10	85.73														26:10 85.73			30:32 74.58
5mi	8	27:42	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	70.69									32:12 70.69
5.9mi	4	32:38	83.20															33:01 81.01	32:45 82.29	32:38 83.20		33:20 82.71
6mi	1	34:18	78.23												34:18 78.23
10km	109	33:50	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	76.07												50:25 66.50		45:24 74.95	45:04 76.07
12.5km	3	44:50	79.65										46:52 73.58			46:50 75.12		44:50 79.65
15km	5	54:07	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	8	56:33	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
11mi	2	1:08:01	72.69								1:11:52 68.52	1:08:01 72.69
13.1mi	54	1:14:11	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
26.2km	1	1:43:48	73.39											1:43:48 73.39
22mi	1	2:35:25	65.57								2:35:25 65.57
26.2mi	15	2:38:11	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

2019	Date	Result	WAVA
scottishathletics National Open 5000m	26 May	16:26	86.27%
The Monument Mile Classic	24 May	4:53	83.50%
Babcock Dumbarton 10k	16 May	34:29	85.57%
Babcock Helensburgh 10k	9 May	34:09	86.41%
Run and Become Silverknowes 5k (Incorporating Scottish 5k road champion	3 May	16:41	84.98%
Springburn parkrun, Glasgow	27 Apr	17:13	82.35%
Springburn parkrun, Glasgow	20 Apr	16:56	83.72%
Grangemouth Round the Houses 10k	14 Apr	35:21	83.48%
Springburn parkrun, Glasgow	6 Apr	17:20	81.79%
Springburn parkrun, Glasgow	30 Mar	17:42	80.10%
Scottish National Masters XC Championships - Men	2 Feb	28:45	81.04%
Scottish Veteran Harriers Club Road Relays	27 Jan	19:57	83.72%
Strathclyde parkrun	19 Jan	17:03	83.15%
Plean parkrun	12 Jan	17:42	80.10%
GAA Miler Meet	4 Jan	9:25	85.59%
Tollcross parkrun, Glasgow	1 Jan	17:24	81.48%
2018	Date	Result	WAVA
Falkirk parkrun	25 Dec	17:27	81.25%
Springburn parkrun, Glasgow	22 Dec	16:47	84.47%
Ruchill parkrun	8 Dec	17:32	80.86%
Pollok parkrun, Glasgow	1 Dec	17:38	80.40%
British and Irish Masters XC International - 8k	17 Nov	28:30	81.75%
Andy Forbes Memorial 10000m	14 Oct	34:41	85.08%
West District XC Relay Championships	13 Oct	14:22	74.80%
George Cummings Road Relays, Houston	6 Oct	14:15	88.06%
Great Scottish Run 10K	30 Sep	34:46	84.88%
World Masters Athletics Championships - 8k XC	5 Sep	26:41	87.32%
Shettleston Harriers Open Graded 5,000m track race	28 Aug	16:16	87.16%
Shettleston Harriers Open Graded 3,000m track race	21 Aug	9:31	84.69%
Paisley 10K	19 Aug	34:37	85.24%
Bute Highland Games 10k	11 Aug	34:51	84.67%
Springburn parkrun, Glasgow	4 Aug	16:37	85.32%
GAA Miler Meet 5000m	27 Jul	16:43	84.81%
Springburn parkrun, Glasgow	21 Jul	16:51	84.14%
Livingston Open Graded, 1500m	18 Jul	4:38	82.02%
Scottish Masters Outdoor T&F Championships - 1500m	14 Jul	4:34	83.22%
Springburn parkrun, Glasgow	30 Jun	16:45	84.64%
SHVC 5K Road Race Championships	27 Jun	17:01	83.31%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	17 Jun	16:43	84.16%

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