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Ticketyboo M45

About

Race Times

All Races

Mileage

Training

Cumbernauld AAC, Scottish Veteran Harriers Club

Races
448
Miles
31311
Miles
30
Miles
6044
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

03 Aug 19	Dunoon Half Marathon
08 Sep 19	City of Stirling 10k
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	1.2	0	0	0	0	0	5.6
2019	306	78	146	295	299	187	121	0	0	0	0	0	1433
2019	0	0	0	0	0	223	199	0	0	0	0	0	422
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

Thu 27th Jun Jun 27	Fri 28th Jun Jun 28	Sat 29th Jun Jun 29	Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3
38.6mi, 3:01:28 Cycling - General Split Summary === 1) 5m - 19:43(3:57/m) 117/141bpm 224cal 15.21/34.84mph 2) 5m - 21:06(4:13/m) 119/136bpm 209cal 14.22/25.3mph 3) 5m - 27:11(5:26/m) 103/128bpm 156cal 11.03/24.11mph 4) 5m - 22:12(4:26/m) 112/128bpm 170cal 13.51/20.79mph 5) 5m - 28:35(5:43/m) 115/132bpm 233cal 10.5/21.35mph 6) 5m - 27:02(5:24/m) 122/143bpm 252cal 11.1/18.64mph 7) 5m - 20:48(4:10/m) 110/162bpm 138cal 14.43/27.53mph 8) 3.57m - 14:50(4:10/m) 111/165bpm 85cal 14.43/28.05mph Add a comment 5mi, 35:39 Running - General Split Summary === 1) 1m - 7:14(7:14/m) 116/124bpm 86cal 8.3/9.48mph 2) 1m - 7:14(7:14/m) 128/139bpm 99cal 8.29/9.1mph 3) 1m - 7:02(7:02/m) 133/140bpm 101cal 8.53/9.04mph 4) 1m - 6:50(6:50/m) 128/140bpm 85cal 8.78/9.39mph 5) 1m - 7:12(7:12/m) 132/138bpm 97cal 8.34/8.95mph 6) 0.02m - 7(7:43/m) 129/130bpm 1cal 7.77/8.68mph Add a comment	31.9mi, 1:59:31 Cycling - General Split Summary === 1) 5m - 19:28(3:54/m) 110/154bpm 191cal 15.41/36.13mph 2) 5m - 10:35(2:07/m) 110/139bpm 92cal 28.34/35.21mph 3) 5m - 13:43(2:45/m) 119/129bpm 146cal 21.86/32.52mph 4) 5m - 22:20(4:28/m) 105/145bpm 133cal 13.44/23.27mph 5) 5m - 21:56(4:23/m) 98/123bpm 116cal 13.68/25.42mph 6) 5m - 18:42(3:44/m) 93/121bpm 89cal 16.05/22.71mph 7) 1.87m - 12:47(6:50/m) 91/125bpm 63cal 8.78/17.07mph Add a comment 5mi, 39:41 Running - Intervals 10 x 200m every 90 secs Split Summary === 1) 1m - 7:06(7:06/m) 117/133bpm 85cal 8.46/9.64mph 2) 0.89m - 6:20(7:05/m) 129/139bpm 88cal 8.48/9.16mph 3) 0.11m - 37(5:27/m) 95/114bpm 2cal 11.02/13.65mph 4) 0.01m - 52(1:05:07/m) 127/136bpm 10cal 0.92/12.77mph 5) 0.12m - 34(4:41/m) 124/126bpm 7cal 12.82/14.73mph 6) 0.02m - 57(45:19/m) 126/143bpm 12cal 1.32/13.07mph 7) 0.12m - 34(4:54/m) 114/142bpm 4cal 12.27/14.09mph 8) 0.02m - 56(39:05/m) 132/146bpm 13cal 1.53/13.07mph 9) 0.12m - 34(4:33/m) 124/145bpm 5cal 13.2/15.15mph 10) 0.02m - 57(47:08/m) 131/144bpm 13cal 1.27/13.42mph 11) 0.12m - 34(4:55/m) 117/139bpm 4cal 12.2/14.24mph 12) 0.03m - 56(35:34/m) 132/141bpm 13cal 1.69/13.27mph 13) 0.12m - 34(4:38/m) 118/144bpm 4cal 12.93/14.84mph 14) 0.02m - 56(45:52/m) 133/144bpm 13cal 1.31/13.42mph 15) 0.11m - 34(4:55/m) 118/137bpm 4cal 12.21/14.19mph 16) 0.02m - 57(46:52/m) 140/154bpm 14cal 1.28/13.19mph 17) 0.12m - 33(4:37/m) 119/142bpm 5cal 13/15.01mph 18) 0.02m - 57(46:32/m) 137/145bpm 14cal 1.29/13.73mph 19) 0.12m - 35(4:55/m) 126/150bpm 5cal 12.2/14.69mph 20) 0.02m - 57(49:29/m) 140/150bpm 15cal 1.21/12.84mph 21) 0.12m - 34(4:39/m) 133/150bpm 6cal 12.91/15.7mph 22) 1m - 6:53(6:53/m) 142/152bpm 110cal 8.71/13.94mph 23) 0.76m - 5:13(6:50/m) 141/150bpm 80cal 8.78/9.5mph Add a comment	45.5mi, 3:23:29 Cycling - General Split Summary === 1) 5m - 21:26(4:17/m) 101/130bpm 178cal 14/24.19mph 2) 5m - 18:52(3:46/m) 115/134bpm 187cal 15.9/24.13mph 3) 5m - 22:36(4:31/m) 114/132bpm 187cal 13.28/22.13mph 4) 5m - 31:27(6:17/m) 113/135bpm 259cal 9.54/18.91mph 5) 5m - 21:04(4:13/m) 125/138bpm 224cal 14.24/29.87mph 6) 5m - 10:48(2:10/m) 102/112bpm 37cal 27.77/36.3mph 7) 5m - 22:27(4:29/m) 113/138bpm 167cal 13.36/34.13mph 8) 5m - 21:40(4:20/m) 118/134bpm 175cal 13.84/30.29mph 9) 5m - 28:32(5:42/m) 117/140bpm 232cal 10.51/20.64mph 10) 0.48m - 4:35(9:29/m) 131/134bpm 56cal 6.33/7.89mph Add a comment	6.3mi, 42:39 Running - General Split Summary === 1) 1m - 7:02(7:02/m) 121/131bpm 90cal 8.53/9.91mph 2) 1m - 6:28(6:28/m) 134/139bpm 96cal 9.29/10.06mph 3) 1m - 6:25(6:25/m) 138/141bpm 98cal 9.36/9.54mph 4) 1m - 6:53(6:53/m) 143/146bpm 110cal 8.72/9.39mph 5) 1m - 6:54(6:54/m) 146/149bpm 112cal 8.7/9.12mph 6) 1m - 7:08(7:08/m) 146/149bpm 115cal 8.42/9.25mph 7) 0.26m - 1:50(7:05/m) 146/148bpm 29cal 8.48/9.04mph Add a comment 25.6mi, 1:44:30 Cycling - General Split Summary === 1) 5m - 27:52(5:34/m) 116/130bpm 304cal 10.77/33.94mph 2) 5m - 34:23(6:53/m) 116/127bpm 304cal 8.73/33.04mph 3) 5m - 10:10(2:02/m) 113/121bpm 70cal 29.5/36.34mph 4) 5m - 13:26(2:41/m) 107/127bpm 73cal 22.34/32.48mph 5) 5m - 15:32(3:06/m) 103/116bpm 84cal 19.3/27.32mph 6) 0.59m - 3:08(5:17/m) 101/109bpm 14cal 11.35/21.12mph Add a comment	35.2mi, 2:42:53 Cycling - General Split Summary === 1) 5m - 42:41(8:32/m) 118/132bpm 458cal 7.03/23.5mph 2) 5m - 27:20(5:28/m) 93/137bpm 163cal 10.98/32.04mph 3) 5m - 14:44(2:57/m) 102/131bpm 90cal 20.36/39.07mph 4) 5m - 22:01(4:24/m) 100/114bpm 125cal 13.63/35.57mph 5) 5m - 27:30(5:30/m) 115/137bpm 243cal 10.91/19.45mph 6) 5m - 13:21(2:40/m) 96/128bpm 61cal 22.48/36.11mph 7) 5m - 14:07(2:49/m) 99/112bpm 68cal 21.25/32.25mph 8) 0.18m - 1:09(6:23/m) 99/106bpm 5cal 9.41/13.86mph Add a comment	36.9mi, 2:53:12 Cycling - General Split Summary === 1) 5m - 19:14(3:51/m) 103/132bpm 165cal 15.59/19.35mph 2) 5m - 19:48(3:58/m) 111/135bpm 179cal 15.15/24.06mph 3) 5m - 33:06(6:37/m) 114/139bpm 277cal 9.06/18.12mph 4) 5m - 39:36(7:55/m) 114/123bpm 295cal 7.57/18.56mph 5) 5m - 17:39(3:32/m) 103/134bpm 98cal 17/31.23mph 6) 5m - 15:34(3:07/m) 113/136bpm 118cal 19.27/28.22mph 7) 5m - 18:21(3:40/m) 111/141bpm 131cal 16.34/25.34mph 8) 1.94m - 9:52(5:06/m) 92/119bpm 38cal 11.77/23.9mph Add a comment 6.5mi, 42:08 Running - General Split Summary === 1) 1m - 6:46(6:46/m) 118/131bpm 82cal 8.86/9.18mph 2) 1m - 6:29(6:29/m) 135/140bpm 97cal 9.26/9.52mph 3) 1m - 6:26(6:26/m) 135/141bpm 95cal 9.33/9.62mph 4) 1m - 6:17(6:17/m) 139/142bpm 96cal 9.55/9.77mph 5) 1m - 6:19(6:19/m) 142/145bpm 98cal 9.5/9.83mph 6) 1m - 6:27(6:27/m) 142/146bpm 100cal 9.3/10.37mph 7) 0.51m - 3:24(6:40/m) 143/147bpm 53cal 8.99/9.43mph Add a comment	29.4mi, 2:16:18 Cycling - General Split Summary === 1) 5m - 16:12(3:14/m) 100/125bpm 135cal 18.52/31.18mph 2) 5m - 15:15(3:03/m) 104/144bpm 119cal 19.66/33.48mph 3) 5m - 21:32(4:18/m) 105/127bpm 155cal 13.93/22.42mph 4) 5m - 37:08(7:26/m) 117/129bpm 347cal 8.08/14.65mph 5) 5m - 28:22(5:40/m) 106/126bpm 173cal 10.58/32.67mph 6) 4.44m - 17:49(4:01/m) 113/138bpm 146cal 14.94/31.2mph Add a comment 6.3mi, 45:47 Running - General Split Summary === 1) 1m - 7:36(7:36/m) 111/122bpm 82cal 7.9/9.1mph 2) 1m - 7:00(7:00/m) 118/128bpm 82cal 8.57/9.25mph 3) 1m - 7:16(7:16/m) 121/129bpm 86cal 8.26/9.56mph 4) 1m - 6:58(6:58/m) 125/131bpm 86cal 8.62/8.91mph 5) 1m - 6:53(6:53/m) 126/130bpm 84cal 8.71/9.06mph 6) 1m - 7:44(7:44/m) 125/132bpm 86cal 7.76/9.06mph 7) 0.32m - 2:21(7:22/m) 119/123bpm 20cal 8.15/9.06mph Add a comment
Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6	Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10
35.1mi, 2:42:22 Cycling - General Split Summary === 1) 5m - 30:39(6:08/m) 104/127bpm 259cal 9.79/29.8mph 2) 5m - 35:59(7:12/m) 115/133bpm 345cal 8.34/28.8mph 3) 5m - 25:41(5:08/m) 110/133bpm 192cal 11.68/33.23mph 4) 5m - 16:01(3:12/m) 108/127bpm 107cal 18.73/29.01mph 5) 5m - 19:31(3:54/m) 99/139bpm 104cal 15.37/27.86mph 6) 5m - 17:35(3:31/m) 107/124bpm 124cal 17.05/34.08mph 7) 5m - 16:32(3:18/m) 108/122bpm 117cal 18.15/47.8mph 8) 0.12m - 24(3:18/m) 79/86bpm 1cal 18.15/28.43mph Add a comment 5.1mi, 38:14 Running - Recovery Run Split Summary === 1) 1m - 7:53(7:53/m) 115/132bpm 93cal 7.61/9.06mph 2) 1m - 7:21(7:21/m) 118/126bpm 84cal 8.16/8.87mph 3) 1m - 7:18(7:18/m) 120/128bpm 82cal 8.23/9.16mph 4) 1m - 7:38(7:38/m) 126/129bpm 97cal 7.86/8.18mph 5) 1m - 7:15(7:15/m) 122/133bpm 76cal 8.28/9.1mph 6) 0.11m - 49(7:14/m) 121/123bpm 8cal 8.29/8.85mph Add a comment	29.3mi, 1:55:47 Cycling - General Split Summary === 1) 5m - 27:21(5:28/m) 107/129bpm 251cal 10.97/32.81mph 2) 5m - 24:33(4:55/m) 102/135bpm 168cal 12.22/28.59mph 3) 5m - 15:12(3:02/m) 93/110bpm 71cal 19.73/33.79mph 4) 5m - 12:55(2:35/m) 98/122bpm 77cal 23.23/34.15mph 5) 5m - 16:49(3:22/m) 98/116bpm 98cal 17.84/28.22mph 6) 4.34m - 18:57(4:22/m) 91/112bpm 88cal 13.75/30.54mph Add a comment	33.3mi, 2:07:01 Cycling - General Split Summary === 1) 5m - 13:54(2:47/m) 107/127bpm 133cal 21.58/44.23mph 2) 5m - 12:47(2:33/m) 103/118bpm 100cal 23.47/42.27mph 3) 5m - 23:23(4:41/m) 112/133bpm 203cal 12.83/24.9mph 4) 5m - 18:17(3:39/m) 121/141bpm 198cal 16.41/25.51mph 5) 5m - 21:39(4:20/m) 105/134bpm 145cal 13.86/25.15mph 6) 5m - 19:16(3:51/m) 91/155bpm 83cal 15.57/22.25mph 7) 3.26m - 17:45(5:27/m) 98/169bpm 103cal 11.01/18.54mph Add a comment 6.3mi, 48:39 Running - Intervals 5 x 600m every 3:30 Split Summary === 1) 0.62m - 4:33(7:19/m) 110/116bpm 49cal 8.2/8.75mph 2) 0.62m - 4:50(7:46/m) 122/126bpm 62cal 7.73/8.47mph 3) 0.62m - 4:57(7:58/m) 116/124bpm 54cal 7.53/8.85mph 4) 0.62m - 4:36(7:23/m) 117/120bpm 49cal 8.12/8.45mph 5) 0.62m - 4:28(7:12/m) 117/122bpm 47cal 8.34/8.58mph 6) 0.31m - 2:21(7:32/m) 109/119bpm 19cal 7.96/8.95mph 7) 0.39m - 2:04(5:19/m) 128/141bpm 25cal 11.3/12.69mph 8) 0.03m - 1:27(57:58/m) 119/140bpm 17cal 1.04/10.87mph 9) 0.37m - 2:07(5:40/m) 132/149bpm 27cal 10.59/13.55mph 10) 0.05m - 1:22(30:02/m) 125/149bpm 17cal 2/10.25mph 11) 0.35m - 1:49(5:13/m) 132/151bpm 23cal 11.5/12.67mph 12) 0.04m - 1:31(43:07/m) 121/148bpm 18cal 1.39/11.86mph 13) 0.37m - 2:09(5:45/m) 134/151bpm 28cal 10.42/13.25mph 14) 0.04m - 1:23(36:56/m) 123/151bpm 15cal 1.62/10.16mph 15) 0.37m - 1:57(5:13/m) 132/160bpm 24cal 11.51/12.63mph 16) 0.62m - 5:22(8:38/m) 127/145bpm 61cal 6.95/11.88mph 17) 0.22m - 1:44(7:52/m) 129/135bpm 21cal 7.63/8.22mph Add a comment	-	-	-	12.2mi, 1:23:37 Running - Medium Long Run Split Summary === 1) 0.99m - 7:11(7:14/m) 124/130bpm 97cal 8.3/12.73mph 2) 0.99m - 6:43(6:46/m) 132/134bpm 99cal 8.88/9.87mph 3) 0.99m - 6:46(6:48/m) 136/139bpm 103cal 8.82/10.31mph 4) 0.99m - 6:46(6:48/m) 141/143bpm 107cal 8.83/10.04mph 5) 0.99m - 6:45(6:48/m) 145/146bpm 110cal 8.83/9.39mph 6) 0.99m - 6:42(6:44/m) 146/146bpm 110cal 8.91/9.46mph 7) 0.99m - 6:42(6:45/m) 146/146bpm 108cal 8.89/9.89mph 8) 0.99m - 6:32(6:34/m) 146/146bpm 105cal 9.13/9.64mph 9) 0.99m - 6:48(6:50/m) 146/146bpm 108cal 8.77/9.43mph 10) 0.99m - 6:59(7:02/m) 146/146bpm 107cal 8.54/9.25mph 11) 0.99m - 6:46(6:49/m) 146/146bpm 106cal 8.81/8.95mph 12) 0.99m - 6:54(6:57/m) 146/146bpm 106cal 8.64/8.75mph 13) 0.27m - 2:01(7:28/m) 146/146bpm 30cal 8.04/8.64mph Add a comment
Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13	Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17
8.1mi, 59:15 Running - General Split Summary === 1) 1m - 7:47(7:47/m) 119/138bpm 96cal 7.7/9.71mph 2) 1m - 7:08(7:08/m) 130/138bpm 100cal 8.4/8.77mph 3) 1m - 7:22(7:22/m) 128/138bpm 95cal 8.14/8.7mph 4) 1m - 7:14(7:14/m) 131/136bpm 98cal 8.3/8.56mph 5) 1m - 7:12(7:12/m) 133/138bpm 98cal 8.33/8.7mph 6) 1m - 7:19(7:19/m) 131/137bpm 91cal 8.19/8.58mph 7) 1m - 7:19(7:19/m) 132/138bpm 90cal 8.21/8.5mph 8) 1m - 7:27(7:27/m) 127/134bpm 74cal 8.05/8.79mph 9) 0.06m - 26(7:35/m) 129/130bpm 4cal 7.92/8.22mph Add a comment	-	2.4mi, 17:48 Running - Warm Down Split Summary === 1) 1m - 7:04(7:04/m) 139/188bpm 108cal 8.5/9.02mph 2) 1m - 7:33(7:33/m) 132/138bpm 106cal 7.95/8.72mph 3) 0.43m - 3:12(7:29/m) 132/163bpm 43cal 8.01/8.18mph Add a comment 0.9mi, 4:43 Running - Race Split Summary === 1) 0.93m - 4:43(5:06/m) 153/165bpm 77cal 11.78/12.77mph Add a comment 2.2mi, 16:00 Running - Warm Up Split Summary === 1) 1m - 7:05(7:05/m) 150/182bpm 119cal 8.48/9.23mph 2) 1m - 7:07(7:07/m) 142/179bpm 112cal 8.43/9.02mph 3) 0.23m - 1:48(7:49/m) 127/142bpm 21cal 7.68/12.48mph Add a comment	18mi, 2:03:16 Running - Long Run Split Summary === 1) 1m - 6:53(6:53/m) 126/138bpm 92cal 8.71/10.29mph 2) 1m - 6:31(6:31/m) 140/145bpm 102cal 9.2/9.58mph 3) 1m - 6:34(6:34/m) 142/147bpm 103cal 9.14/9.58mph 4) 1m - 6:35(6:35/m) 144/147bpm 103cal 9.12/9.33mph 5) 1m - 6:40(6:40/m) 141/147bpm 100cal 9/10.71mph 6) 1m - 6:46(6:46/m) 135/140bpm 86cal 8.87/9.33mph 7) 1m - 6:46(6:46/m) 138/144bpm 93cal 8.88/9mph 8) 1m - 6:53(6:53/m) 136/142bpm 87cal 8.71/9.89mph 9) 1m - 6:57(6:57/m) 137/141bpm 88cal 8.63/9.52mph 10) 1m - 6:46(6:46/m) 136/142bpm 80cal 8.86/9.56mph 11) 1m - 6:40(6:40/m) 138/142bpm 85cal 9/9.33mph 12) 1m - 6:47(6:47/m) 136/141bpm 75cal 8.84/9.18mph 13) 1m - 7:22(7:22/m) 136/144bpm 76cal 8.15/10.16mph 14) 1m - 7:15(7:15/m) 132/141bpm 61cal 8.27/9.08mph 15) 1m - 6:48(6:48/m) 140/143bpm 88cal 8.81/9.23mph 16) 1m - 6:50(6:50/m) 140/145bpm 87cal 8.77/9.08mph 17) 1m - 6:54(6:54/m) 142/147bpm 87cal 8.7/8.75mph 18) 1m - 7:02(7:02/m) 143/148bpm 90cal 8.54/9.18mph 19) 0.04m - 17(6:36/m) 142/142bpm 3cal 9.09/8.18mph Add a comment	7.1mi, 52:59 Running - Recovery Run Split Summary === 1) 1m - 7:45(7:45/m) 123/137bpm 99cal 7.74/8.79mph 2) 1m - 7:30(7:30/m) 119/122bpm 85cal 8.01/8.29mph 3) 1m - 7:26(7:26/m) 123/127bpm 88cal 8.06/8.27mph 4) 1m - 7:29(7:29/m) 126/131bpm 89cal 8.02/8.66mph 5) 1m - 7:32(7:32/m) 128/134bpm 91cal 7.97/8.35mph 6) 1m - 7:25(7:25/m) 128/133bpm 87cal 8.09/8.58mph 7) 1m - 7:19(7:19/m) 123/128bpm 68cal 8.21/8.75mph 8) 0.07m - 34(7:28/m) 123/128bpm 5cal 8.04/8.14mph Add a comment	10.4mi, 1:12:45 Running - Intervals 12 x 200m, 800m jog, 9 x 200m with 200m jog recoveries. Calves tight so cut 2nd set short. Split Summary === 1) 1m - 7:31(7:31/m) 120/136bpm 93cal 7.98/8.87mph 2) 1m - 7:17(7:17/m) 135/145bpm 107cal 8.23/13.09mph 3) 0.19m - 2:11(11:14/m) 118/136bpm 22cal 5.34/13.17mph 4) 0.12m - 38(5:05/m) 117/144bpm 4cal 11.8/14.15mph 5) 0.13m - 59(7:42/m) 151/161bpm 16cal 7.8/12.36mph 6) 0.13m - 39(4:58/m) 152/153bpm 10cal 12.09/12.44mph 7) 0.13m - 52(6:46/m) 151/155bpm 14cal 8.86/12.33mph 8) 0.13m - 39(5:07/m) 153/156bpm 10cal 11.74/12.67mph 9) 0.13m - 53(6:40/m) 152/156bpm 14cal 9.01/12.33mph 10) 0.13m - 38(4:57/m) 153/156bpm 10cal 12.12/13.17mph 11) 0.13m - 54(6:56/m) 155/158bpm 15cal 8.65/12.77mph 12) 0.13m - 39(4:59/m) 155/160bpm 11cal 12.05/12.65mph 13) 0.13m - 54(6:59/m) 157/159bpm 15cal 8.6/12.5mph 14) 0.13m - 39(4:59/m) 156/162bpm 11cal 12.03/12.82mph 15) 0.13m - 52(6:57/m) 159/162bpm 15cal 8.63/12.15mph 16) 0.13m - 38(5:00/m) 159/162bpm 11cal 12/12.88mph 17) 0.13m - 52(6:42/m) 162/167bpm 15cal 8.95/12.5mph 18) 0.13m - 38(5:05/m) 159/164bpm 11cal 11.82/13.19mph 19) 0.13m - 54(7:01/m) 160/164bpm 15cal 8.55/12.52mph 20) 0.13m - 39(5:04/m) 158/160bpm 11cal 11.85/12.42mph 21) 0.13m - 56(7:10/m) 160/164bpm 16cal 8.38/12.33mph 22) 0.13m - 38(5:01/m) 159/163bpm 10cal 11.95/12.96mph 23) 0.13m - 53(6:50/m) 161/166bpm 15cal 8.77/12.59mph 24) 0.13m - 37(4:56/m) 161/166bpm 10cal 12.15/13.02mph 25) 0.13m - 54(6:49/m) 166/174bpm 16cal 8.8/12.73mph 26) 0.13m - 38(5:03/m) 162/166bpm 11cal 11.88/12.71mph 27) 0.63m - 4:43(7:28/m) 150/166bpm 76cal 8.04/12.52mph 28) 0.13m - 39(5:08/m) 153/159bpm 10cal 11.7/12.02mph 29) 0.13m - 54(7:00/m) 160/163bpm 15cal 8.58/11.96mph 30) 0.13m - 38(4:59/m) 159/162bpm 10cal 12.05/12.69mph 31) 0.13m - 54(6:56/m) 161/164bpm 16cal 8.66/12.65mph 32) 0.13m - 39(4:58/m) 159/163bpm 11cal 12.07/12.61mph 33) 0.12m - 54(7:15/m) 162/165bpm 15cal 8.28/12.23mph 34) 0.13m - 39(5:03/m) 161/166bpm 11cal 11.88/12.65mph 35) 0.13m - 54(7:10/m) 164/169bpm 16cal 8.38/12.08mph 36) 0.13m - 39(4:56/m) 159/163bpm 11cal 12.15/12.54mph 37) 0.13m - 53(6:58/m) 162/166bpm 15cal 8.61/12.29mph 38) 0.13m - 39(4:54/m) 160/164bpm 11cal 12.25/12.75mph 39) 0.13m - 56(7:16/m) 163/167bpm 16cal 8.26/12.27mph 40) 0.13m - 39(4:56/m) 160/163bpm 11cal 12.14/12.48mph 41) 0.12m - 55(7:25/m) 163/167bpm 16cal 8.08/12.21mph 42) 0.13m - 38(4:53/m) 160/161bpm 11cal 12.3/12.96mph 43) 0.12m - 52(7:08/m) 164/168bpm 15cal 8.41/12.54mph 44) 0.13m - 42(5:25/m) 164/169bpm 12cal 11.08/11.94mph 45) 1m - 8:23(8:23/m) 125/167bpm 44cal 7.16/11.31mph 46) 1m - 8:32(8:32/m) 125/133bpm 37cal 7.03/8.2mph 47) 0.44m - 3:32(8:00/m) 120/129bpm 13cal 7.5/7.93mph Add a comment	-
Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20	Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24
10.2mi, 1:10:32 Running - General Split Summary === 1) 1m - 7:17(7:17/m) 123/129bpm 95cal 8.23/10.35mph 2) 1m - 6:56(6:56/m) 131/134bpm 97cal 8.65/9.98mph 3) 1m - 6:45(6:45/m) 136/138bpm 99cal 8.88/9.35mph 4) 1m - 6:44(6:44/m) 140/143bpm 103cal 8.91/9.41mph 5) 1m - 7:00(7:00/m) 144/145bpm 109cal 8.58/9.31mph 6) 1m - 6:55(6:55/m) 145/145bpm 108cal 8.67/9.41mph 7) 1m - 6:54(6:54/m) 145/145bpm 107cal 8.69/9.48mph 8) 1m - 6:48(6:48/m) 145/145bpm 104cal 8.81/9.52mph 9) 1m - 6:44(6:44/m) 145/145bpm 101cal 8.91/9.27mph 10) 1m - 6:56(6:56/m) 145/145bpm 103cal 8.64/9.08mph 11) 0.2m - 1:31(7:28/m) 145/145bpm 22cal 8.04/8.62mph Add a comment	-	2.1mi, 16:15 Running - Warm Down Split Summary === 1) 1m - 7:54(7:54/m) 120/133bpm 96cal 7.6/9.56mph 2) 1m - 7:51(7:51/m) 120/125bpm 90cal 7.64/7.93mph 3) 0.06m - 30(8:10/m) 119/123bpm 5cal 7.34/7.78mph Add a comment 6.1mi, 35:27 Running - Race Musselburgh 10k in monsoon conditions. Split Summary === 1) 1m - 5:34(5:34/m) 152/164bpm 91cal 10.76/12.46mph 2) 1m - 5:42(5:42/m) 165/168bpm 103cal 10.53/11.06mph 3) 1m - 5:46(5:46/m) 167/169bpm 107cal 10.41/10.65mph 4) 1m - 5:51(5:51/m) 168/170bpm 109cal 10.27/10.62mph 5) 1m - 6:01(6:01/m) 167/170bpm 111cal 9.97/10.29mph 6) 1m - 5:53(5:53/m) 168/171bpm 109cal 10.19/10.79mph 7) 0.13m - 41(5:20/m) 169/171bpm 12cal 11.26/12.59mph Add a comment 2.5mi, 19:34 Running - Warm Up Split Summary === 1) 1m - 7:12(7:12/m) 124/139bpm 93cal 8.33/9.56mph 2) 1m - 7:04(7:04/m) 136/141bpm 105cal 8.5/8.87mph 3) 0.48m - 5:18(10:58/m) 114/136bpm 48cal 5.47/13.19mph Add a comment	15mi, 1:47:02 Running - Long Run Split Summary === 1) 1m - 7:02(7:02/m) 122/134bpm 89cal 8.52/10.67mph 2) 1m - 6:59(6:59/m) 132/140bpm 98cal 8.59/8.77mph 3) 1m - 6:59(6:59/m) 119/134bpm 72cal 8.58/10.1mph 4) 1m - 6:53(6:53/m) 126/135bpm 82cal 8.71/9.68mph 5) 1m - 7:01(7:01/m) 134/141bpm 95cal 8.56/8.79mph 6) 1m - 6:57(6:57/m) 132/136bpm 88cal 8.64/8.95mph 7) 1m - 7:02(7:02/m) 133/138bpm 88cal 8.53/8.85mph 8) 1m - 7:14(7:14/m) 130/138bpm 79cal 8.29/8.93mph 9) 1m - 7:18(7:18/m) 121/135bpm 55cal 8.21/8.97mph 10) 1m - 7:08(7:08/m) 128/136bpm 69cal 8.41/9.06mph 11) 1m - 7:09(7:09/m) 129/136bpm 70cal 8.4/8.93mph 12) 1m - 7:10(7:10/m) 130/138bpm 72cal 8.36/8.85mph 13) 1m - 7:10(7:10/m) 128/138bpm 64cal 8.38/8.93mph 14) 1m - 7:21(7:21/m) 128/132bpm 63cal 8.16/8.85mph 15) 1m - 7:14(7:14/m) 127/134bpm 55cal 8.3/8.58mph 16) 0.04m - 24(8:52/m) 125/127bpm 2cal 6.77/8.22mph Add a comment	1.2mi, 48:30 Swimming - Pool 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	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	134	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
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	14	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	112	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	8	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
11mi	2	1:08:01 6:11/mi	72.69								1:11:52 68.52	1:08:01 72.69
13.1mi	54	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
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

2019	Date	Result	WAVA
Musselburgh Festival 10K	20 Jul	35:27	83.90%
Scottish Masters Outdoor T&F Championships - 1500m	13 Jul	4:43	81.21%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	16 Jun	16:36	85.41%
Roon the Toon 10k	9 Jun	34:12	86.28%
CSSAL league 1 3000m	2 Jun	9:51	81.82%
GAA Miler Meet 3000m	31 May	9:47	82.38%
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%

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