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Whiskymurray M45

About

Race Times

All Races

Mileage

Training

Bellahouston Harriers

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Races
173
Miles
7037
Miles
2
Miles
7902
WAVA
76.50%
5k
19:31
5M
30:22
10k
38:21
10M
1:08:57
Half
1:28:09
Mara
3:32:41

About Me

Started running 2009, found parkrun, joined club 2010.

Race Standard

Wildebeest (73)

Planned Races

26 Dec 18	Ayr Turkey Trot 10k
23 Feb 19	Scottish National XC Champs Falkirk
30 Mar 19	John Muir Way Ultra
28 Apr 19	Great Stirling Run Marathon
09 Jun 19	Strathearn Marathon

Groups

This user is a member of 100 miles a month 2014, 100 miles a month in 2013, 1000 in 2012, 1000 miles in 2013, 1500 miles in 2014., Conquercise Game, FetchPoint Game, GPS Users, Scottish Runners, Sub 4 Marathon, Swimmers, VLM 2013 - runners., VLM 2014 - Runners

2018 Targets

BIKE
3106.86
RUN
1864.11

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
3km	3k on the Green3km	10:33	5:40	74.66	4						10:33				11:11
2mi	Bellahouston harriers 2 mile time trial2mi	12:07	6:04	69.23	12		14:48	18:08	14:02	13:17	12:07		14:13		12:23
3.3km	Renfrewshire XC Relays Linwood3.3km	15:59	7:48	52.62	1		15:59
4km	Scottish 4K XC Champs - Bellahouston Park4km	15:29	6:14	67.83	7		21:22			17:13	15:29				15:41
2.7mi	George Cummings Road Relays, Houston2.7mi	16:18	6:02	73.87	2					18:15	16:18
2.8mi	George Cummings Road Relays, Houston2.8mi	16:32	6:01	76.50	1										16:32
5km	Kilmaurs Gala 5Km + Kids Races5km	19:31	6:17	73.21	42	24:47	24:22	24:33	21:48	22:52	19:53			21:55	19:31
3.2mi	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston3.2mi	20:33	6:31	69.95	2						21:11				20:33
3.7mi	Scottish Veteran Harriers Club Road Relays3.7mi	22:23	6:07	72.92	3					27:21	24:41	22:23
8km	Tour of Clydeside Kilbarchan Klassic Trail Race8km	32:41	6:34	69.67	1						32:41
5mi	Glasgow University 5 Mile Road Race5mi	30:22	6:04	75.43	3					36:20	30:22	30:44
5.4mi	Renfrewshire AAA Cross Country Championships (Men)5.4mi	45:50	8:29	52.38	1		45:50
5.9mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.9mi	37:53	6:29	71.67	2					42:35		37:53
6mi	Gartmorn 66mi	50:09	8:22	53.51	1		50:09
10km	Ayr Turkey Trot 10k10km	38:21	6:10	75.20	47		48:49	46:51	45:10	42:50	38:21	43:25		52:14	39:51
12km	Scottish National XC Champs - Senior Men - Falkirk12km	54:43	7:20	63.62	3					1:01:24	56:00	54:43
12.5km	Kirkintilloch Olympians 12.5 Km Road Race12.5km	58:55	7:35	60.61	1					58:55
15km	Devilla Forest 15k15km	1:29:23	9:35	48.32	1					1:29:23
10mi	Tom Scott Memorial 10 Mile Road Race10mi	1:08:57	6:54	70.17	2				1:19:30						1:08:57
13.1mi	Great Scottish Run Half Marathon13.1mi	1:28:09	6:44	71.10	16		1:51:42	1:49:31	1:45:39	1:36:33	1:28:09	1:28:45	1:58:40
26.2mi	Great Stirling Run Marathon26.2mi	3:32:41	8:07	62.76	5		4:56:01			4:22:41	4:30:16				3:32:41

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	209	158	164	191	191	140	155	178	133	85	96	36	1735
2018	0	0	19	29	0	82	48	39	81	132	37	29	495
2017	131	102	42	11	25	47	83	23	60	58	64	80	728
2017	29	105	224	423	277	237	227	329	222	261	197	73	2604
2016	72	31	105	57	1	13	1	10	0	0	42	81	412
2016	54	0	72	95	17	169	208	189	98	145	47	58	1154
2015	192	166	183	59	154	1	1	10	11	31	47	13	867
2015	32	0	8	0	0	30	93	128	114	92	0	24	520
2014	114	77	83	70	105	80	107	89	76	149	150	172	1275
2014	200	224	100	103	127	267	254	267	434	34	0	0	2009
2013	121	108	110	79	66	92	56	74	76	69	73	98	1022
2013	0	0	0	0	0	26	80	20	76	20	20	13	255
2012	27	104	117	72	40	90	65	25	18	102	84	60	803
2012	193	74	48	41	14	0	0	22	92	0	10	0	494
2012	0	0	1.6	0	0	0	0	0	0	0	0	0	1.6
2011	4	0	0	0	14	51	72	53	0	0	0	0	195
2011	0	0	0	0	35	8	68	49	0	0	159	52	372
2011	0	0	0	0	0	0	0	0.8	0	0	0	0	0.8

Mon 12th Nov Nov 12	Tue 13th Nov Nov 13	Wed 14th Nov Nov 14	Thu 15th Nov Nov 15	Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18
6.2mi, 46:31 Running - Tempo Split Summary === 1) 1.61km - 8:32(5:18/km) 130/146bpm 99cal 11.31/12.63kmph 2) 1.61km - 7:38(4:44/km) 142/152bpm 102cal 12.66/13.74kmph 3) 1.61km - 7:08(4:26/km) 150/156bpm 101cal 13.53/14.34kmph 4) 1.61km - 7:04(4:24/km) 154/160bpm 103cal 13.66/14.34kmph 5) 1.61km - 7:26(4:37/km) 154/162bpm 106cal 12.99/14.08kmph 6) 1.61km - 7:03(4:23/km) 161/168bpm 107cal 13.69/14.34kmph 7) 0.39km - 1:39(4:13/km) 168/175bpm 26cal 14.23/14.51kmph Add a comment	20mi, 58:10 Cycling - Turbo Trainer Split Summary === 1) 1km - 1:34(1:34/km) 2) 1km - 1:22(1:22/km) 3) 1km - 1:36(1:36/km) 4) 1km - 1:46(1:46/km) 5) 1km - 2:27(2:27/km) 6) 1km - 4:05(4:05/km) 7) 1km - 2:39(2:39/km) 8) 1km - 1:19(1:19/km) 9) 1km - 1:06(1:06/km) 10) 1km - 1:25(1:25/km) 11) 1km - 1:10(1:10/km) 12) 1km - 1:16(1:16/km) 13) 1km - 1:37(1:37/km) 14) 1km - 2:01(2:01/km) 15) 1km - 2:29(2:29/km) 16) 1km - 2:18(2:18/km) 17) 1km - 1:40(1:40/km) 18) 1km - 2:20(2:20/km) 19) 1km - 2:10(2:10/km) 20) 1km - 1:17(1:17/km) 21) 1km - 1:01(1:01/km) 22) 1km - 1:28(1:28/km) 23) 1km - 1:57(1:57/km) 24) 1km - 2:05(2:05/km) 25) 1km - 1:25(1:25/km) 26) 1km - 1:41(1:41/km) 27) 1km - 1:56(1:56/km) 28) 1km - 1:46(1:46/km) 29) 1km - 1:44(1:44/km) 30) 1km - 1:27(1:27/km) 31) 1km - 1:47(1:47/km) 32) 1km - 1:41(1:41/km) 33) 0.22km - 35(2:40/km) Add a comment 7.8mi, 28:06 Cycling - Turbo Trainer Split Summary === 1) 1km - 1:41(1:41/km) 2) 1km - 1:02(1:02/km) 3) 1km - 1:48(1:48/km) 4) 1km - 1:54(1:54/km) 5) 1km - 2:14(2:14/km) 6) 1km - 2:24(2:24/km) 7) 1km - 1:56(1:56/km) 8) 1km - 2:20(2:20/km) 9) 1km - 1:58(1:58/km) 10) 1km - 1:57(1:57/km) 11) 1km - 4:30(4:30/km) 12) 1km - 3:02(3:02/km) 13) 0.49km - 1:20(2:45/km) Add a comment	-	5.3mi, 44:03 Running - Hill Work Split Summary === 1) 1.61km - 8:28(5:16/km) 134/160bpm 107cal 11.4/12.5kmph 2) 1.61km - 8:12(5:06/km) 141/153bpm 111cal 11.76/13.4kmph 3) 1.61km - 7:58(4:57/km) 145/155bpm 109cal 12.11/13.74kmph 4) 1.61km - 8:24(5:13/km) 148/158bpm 117cal 11.5/13.44kmph 5) 1.61km - 8:28(5:16/km) 146/157bpm 110cal 11.4/13.37kmph 6) 0.41km - 2:32(6:10/km) 156/168bpm 37cal 9.74/12.53kmph Add a comment	-	-	13.1mi, 1:49:57 Running - Medium Long Run Split Summary === 1) 1.61km - 9:24(5:50/km) 141/155bpm 128cal 10.28/11.79kmph 2) 1.61km - 8:26(5:15/km) 142/148bpm 113cal 11.44/12.39kmph 3) 1.61km - 8:27(5:15/km) 143/150bpm 112cal 11.43/12.39kmph 4) 1.61km - 8:34(5:19/km) 143/153bpm 106cal 11.27/12.12kmph 5) 1.61km - 8:23(5:13/km) 137/144bpm 88cal 11.52/12.16kmph 6) 1.61km - 8:25(5:14/km) 134/146bpm 74cal 11.47/12.7kmph 7) 1.61km - 8:18(5:09/km) 133/143bpm 65cal 11.64/12.46kmph 8) 1.61km - 8:34(5:19/km) 135/146bpm 75cal 11.28/12.39kmph 9) 1.61km - 8:39(5:22/km) 136/142bpm 75cal 11.17/12.39kmph 10) 1.61km - 7:47(4:50/km) 137/148bpm 68cal 12.41/12.83kmph 11) 1.61km - 7:43(4:48/km) 139/147bpm 73cal 12.51/12.93kmph 12) 1.61km - 7:49(4:51/km) 135/144bpm 57cal 12.35/13.37kmph 13) 1.61km - 8:41(5:24/km) 130/138bpm 49cal 11.11/13.13kmph 14) 0.16km - 47(5:02/km) 135/137bpm 6cal 11.93/12.46kmph Add a comment
Mon 19th Nov Nov 19	Tue 20th Nov Nov 20	Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22	Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25
-	4.7mi, 27:04 Cycling - Commuting Split Summary === 1) 5km - 16:39(3:20/km) 128/142bpm 169cal 18.02/32.99kmph 2) 2.5km - 10:25(4:10/km) 141/165bpm 128cal 14.38/28.75kmph Add a comment 6.3mi, 1:05:25 Running - Easy Split Summary === 1) 1.61km - 9:59(6:12/km) 158/168bpm 154cal 9.67/11.56kmph 2) 1.61km - 11:20(7:02/km) 152/171bpm 156cal 8.52/12.97kmph 3) 1.61km - 9:00(5:36/km) 165/186bpm 145cal 10.72/11.08kmph 4) 1.61km - 10:51(6:44/km) 164/175bpm 165cal 8.9/13kmph 5) 1.61km - 10:03(6:15/km) 170/177bpm 164cal 9.6/10.55kmph 6) 1.61km - 11:24(7:05/km) 168/179bpm 180cal 8.47/11.25kmph 7) 0.5km - 2:48(5:39/km) 172/183bpm 45cal 10.61/12.53kmph Add a comment 5.1mi, 23:48 Cycling - Commuting Split Summary === 1) 5km - 13:59(2:48/km) 120/142bpm 139cal 21.46/49.35kmph 2) 3.12km - 9:49(3:09/km) 134/151bpm 115cal 19.09/46.25kmph Add a comment	-	1.2mi, 13:10 Running - Warm Down Split Summary === 1) 1.61km - 11:09(6:56/km) 170/184bpm 171cal 8.66/10.14kmph 2) 0.3km - 2:01(6:50/km) 177/184bpm 32cal 8.78/9.74kmph Add a comment 2.6mi, 23:05 Running - Intervals 6x400m with 100m recovery Split Summary === 1) 1.61km - 10:48(6:43/km) 130/169bpm 116cal 8.94/19.28kmph 2) 1.61km - 8:02(4:59/km) 156/174bpm 114cal 12.03/18.91kmph 3) 0.88km - 4:15(4:49/km) 156/173bpm 58cal 12.46/18.98kmph Add a comment 1.1mi, 12:06 Running - Warm Up Split Summary === 1) 1.61km - 10:40(6:38/km) 117/140bpm 96cal 9.05/11.89kmph 2) 0.22km - 1:26(6:24/km) 122/126bpm 13cal 9.36/10.31kmph Add a comment	-	-	0.5mi, 5:50 Running - Warm Down Split Summary === 1) 0.8km - 5:50(7:15/km) 143/157bpm 71cal 8.28/8.94kmph Add a comment 5.1mi, 37:09 Running - Race Renfrewshire XC - Johnston Split Summary === 1) 1.61km - 8:38(5:22/km) 125/161bpm 86cal 11.19/16.39kmph 2) 1.61km - 7:04(4:23/km) 159/172bpm 99cal 13.67/15.28kmph 3) 1.61km - 6:54(4:17/km) 158/163bpm 95cal 14.01/15.55kmph 4) 1.61km - 6:50(4:15/km) 158/165bpm 94cal 14.12/15.48kmph 5) 1.61km - 7:08(4:26/km) 155/165bpm 94cal 13.53/16.19kmph 6) 0.11km - 35(5:06/km) 147/153bpm 6cal 11.76/16.79kmph Add a comment 1.8mi, 23:56 Running - Warm Up Split Summary === 1) 1.61km - 10:20(6:25/km) 147/178bpm 134cal 9.35/10.41kmph 2) 1.22km - 13:36(11:09/km) 124/174bpm 109cal 5.38/9.91kmph Add a comment
Mon 26th Nov Nov 26	Tue 27th Nov Nov 27	Wed 28th Nov Nov 28	Thu 29th Nov Nov 29	Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2
-	-	-	2.8mi, 25:15 Running - Commute Split Summary === 1) 1.61km - 9:01(5:36/km) 135/160bpm 106cal 10.71/12.56kmph 2) 1.61km - 9:00(5:35/km) 141/147bpm 110cal 10.74/13.84kmph 3) 1.22km - 7:14(5:55/km) 144/155bpm 88cal 10.13/13.67kmph Add a comment 7.1mi, 1:02:28 Running - Commute Split Summary === 1) 1.61km - 9:23(5:50/km) 131/148bpm 106cal 10.29/12.63kmph 2) 1.61km - 8:34(5:19/km) 145/158bpm 111cal 11.28/11.79kmph 3) 1.61km - 8:11(5:05/km) 153/160bpm 112cal 11.79/12.39kmph 4) 1.61km - 8:20(5:10/km) 157/167bpm 116cal 11.6/13.03kmph 5) 1.61km - 8:57(5:33/km) 156/164bpm 122cal 10.8/12.53kmph 6) 1.61km - 9:55(6:10/km) 159/167bpm 138cal 9.73/12.53kmph 7) 1.61km - 8:34(5:19/km) 163/172bpm 123cal 11.27/13.03kmph 8) 0.1km - 35(5:37/km) 162/163bpm 8cal 10.68/11.42kmph Add a comment	-	7.1mi, 35:22 Cycling - Commuting Split Summary === 1) 5km - 14:47(2:57/km) 115/132bpm 127cal 20.29/42.53kmph 2) 5km - 14:23(2:53/km) 135/158bpm 161cal 20.85/35.2kmph 3) 1.36km - 6:12(4:34/km) 146/155bpm 80cal 13.13/27.38kmph Add a comment 7.3mi, 31:58 Cycling - Commuting Split Summary === 1) 5km - 11:45(2:21/km) 113/135bpm 96cal 25.52/57.47kmph 2) 5km - 15:02(3:00/km) 133/156bpm 165cal 19.95/37.79kmph 3) 1.7km - 5:11(3:03/km) 143/155bpm 63cal 19.62/31.07kmph Add a comment	-
Mon 3rd Dec Dec 3	Tue 4th Dec Dec 4	Wed 5th Dec Dec 5	Thu 6th Dec Dec 6	Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9
5.7mi, 42:48 Running - Tempo Split Summary === 1) 1.61km - 8:07(5:02/km) 130/138bpm 92cal 11.91/13.03kmph 2) 1.61km - 7:38(4:45/km) 137/145bpm 91cal 12.65/13.23kmph 3) 1.61km - 7:37(4:44/km) 140/145bpm 93cal 12.69/13.1kmph 4) 1.61km - 7:10(4:27/km) 145/153bpm 91cal 13.48/14.28kmph 5) 1.61km - 7:01(4:21/km) 149/159bpm 92cal 13.77/14.44kmph 6) 1.17km - 5:16(4:31/km) 155/168bpm 72cal 13.29/13.98kmph Add a comment	-	5.1mi, 46:55 Running - Easy Split Summary === 1) 1.61km - 8:58(5:34/km) 116/126bpm 84cal 10.78/11.72kmph 2) 1.61km - 9:23(5:50/km) 114/126bpm 78cal 10.29/11.52kmph 3) 1.61km - 9:24(5:51/km) 130/147bpm 103cal 10.27/11.62kmph 4) 1.61km - 8:57(5:34/km) 131/137bpm 93cal 10.79/11.56kmph 5) 1.61km - 9:10(5:42/km) 140/154bpm 113cal 10.53/11.25kmph 6) 0.19km - 1:04(5:43/km) 150/154bpm 15cal 10.5/10.85kmph Add a comment	6.8mi, 37:56 Cycling - Commuting Split Summary === 1) 5km - 16:27(3:17/km) 125/153bpm 177cal 18.24/41.32kmph 2) 5km - 17:15(3:27/km) 144/156bpm 230cal 17.39/28.32kmph 3) 0.97km - 4:14(4:23/km) 143/150bpm 52cal 13.7/27.78kmph Add a comment 7.4mi, 35:23 Cycling - Commuting Split Summary === 1) 5km - 13:33(2:43/km) 130/141bpm 159cal 22.15/56.1kmph 2) 5km - 15:37(3:07/km) 141/165bpm 199cal 19.22/44.68kmph 3) 1.84km - 6:14(3:23/km) 153/166bpm 89cal 17.74/32.45kmph Add a comment	3.9mi, 30:03 Running - Easy Split Summary === 1) 1.61km - 8:35(5:20/km) 132/147bpm 104cal 11.24/13.03kmph 2) 1.61km - 7:54(4:55/km) 139/153bpm 102cal 12.22/12.7kmph 3) 1.61km - 7:26(4:37/km) 145/152bpm 102cal 12.98/13.87kmph 4) 1.39km - 6:08(4:25/km) 146/153bpm 83cal 13.59/14.44kmph Add a comment	1mi, 11:29 Running - Warm Down Split Summary === 1) 1.61km - 11:23(7:04/km) 127/165bpm 132cal 8.49/11.76kmph 2) 0.01km - 7(9:48/km) 131/131bpm 1cal 6.12/11.22kmph Add a comment 5.7mi, 42:37 Running - Race West District XC Split Summary === 1) 1.61km - 8:13(5:06/km) 130/152bpm 100cal 11.75/15.72kmph 2) 1.61km - 7:20(4:33/km) 153/160bpm 112cal 13.17/14.48kmph 3) 1.61km - 7:25(4:37/km) 156/166bpm 115cal 13.02/13.6kmph 4) 1.61km - 7:14(4:30/km) 157/166bpm 112cal 13.34/13.91kmph 5) 1.61km - 7:26(4:37/km) 159/163bpm 115cal 12.98/13.84kmph 6) 1.09km - 4:58(4:33/km) 161/170bpm 78cal 13.21/17.27kmph Add a comment 1.3mi, 15:01 Running - Warm Up Split Summary === 1) 1.61km - 12:05(7:30/km) 119/142bpm 121cal 7.99/11.05kmph 2) 0.52km - 2:56(5:40/km) 127/139bpm 32cal 10.58/10.98kmph Add a comment 2.1mi, 24:28 Running - Easy Split Summary === 1) 1.61km - 13:54(8:38/km) 113/145bpm 123cal 6.95/10.88kmph 2) 1.61km - 9:42(6:02/km) 122/135bpm 94cal 9.96/10.55kmph 3) 0.15km - 52(5:56/km) 124/126bpm 8cal 10.12/10.68kmph Add a comment	11.5mi, 1:45:17 Running - Medium Long Run Split Summary === 1) 1.61km - 10:13(6:21/km) 126/148bpm 119cal 9.45/10.68kmph 2) 1.61km - 12:31(7:47/km) 123/152bpm 123cal 7.71/11.52kmph 3) 1.61km - 9:16(5:45/km) 124/134bpm 85cal 10.42/11.29kmph 4) 1.61km - 9:05(5:39/km) 119/139bpm 67cal 10.63/11.22kmph 5) 1.61km - 9:00(5:35/km) 127/141bpm 82cal 10.74/11.59kmph 6) 1.61km - 8:58(5:35/km) 131/141bpm 88cal 10.76/11.42kmph 7) 1.61km - 8:28(5:16/km) 139/153bpm 100cal 11.4/11.92kmph 8) 1.61km - 8:34(5:19/km) 143/171bpm 106cal 11.28/11.92kmph 9) 1.61km - 8:31(5:17/km) 136/150bpm 82cal 11.35/12.26kmph 10) 1.61km - 8:36(5:21/km) 136/146bpm 81cal 11.22/12.09kmph 11) 1.61km - 8:03(5:00/km) 137/152bpm 74cal 11.99/12.36kmph 12) 0.87km - 4:03(4:41/km) 139/148bpm 41cal 12.83/14.44kmph Add a comment

2018	Date	Result	WAVA
West District Cross Country Championships	8 Dec	41:36	59.98%
Renfrewshire AAA County XC Championships	25 Nov	35:24	67.16%
National Short Course Cross-Country Championships	10 Nov	15:19	70.71%
National XC Relays, Cumbernauld	27 Oct	15:41	69.06%
Renfrewshire AAA XC Relays	21 Oct	13:00	66.65%
West District XC Relay Championships	13 Oct	17:02	63.58%
George Cummings Road Relays, Houston	6 Oct	16:32	76.50%
Paisley 10K	19 Aug	39:51	74.63%
3k on the Green	27 Jul	11:11	72.63%
Kilmaurs Gala 5Km + Kids Races	25 Jul	19:31	73.21%
Musselburgh Festival 10k	21 Jul	39:55	74.51%
Strathclyde parkrun	7 Jul	19:42	72.53%
Bellahouston Harriers Time Trial	5 Jul	12:27	70.00%
Strathearn Marathon	10 Jun	3:45:19	59.24%
Rouken Glen 10K	7 Jun	43:31	67.81%
Bellahouston Harriers Time Trial	31 May	12:23	69.83%
Babcock Shettleston 10K	27 May	42:41	69.13%
Babcock Dumbarton 10k	17 May	40:45	72.41%
Babcock Helensburgh 10k	10 May	40:28	72.92%
Great Stirling Run Marathon	29 Apr	3:32:41	62.76%
Ayr '3 Castles' Duathlon	22 Apr	21:57 / 1:08:02 /22:26	0.00%
Tom Scott Memorial 10 Mile Road Race	1 Apr	1:08:57	70.17%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	25 Mar	20:33	69.95%
2017	Date	Result	WAVA
Kilmaurs Gala 5Km + Kids Races	26 Jul	21:55	64.69%
Crieff 10k	9 Jul	52:14	56.49%
2016	Date	Result	WAVA
Round Strathaven 50	21 Aug	3:20:00	0.00%
Bellahouston Harriers 2 mile Time Trial	14 Apr	14:13	59.89%
Balloch to Clydebank Half Marathon	13 Mar	1:58:40	53.24%
2015	Date	Result	WAVA
Polaroid Series - Clydebank 10k	28 May	43:25	66.43%
Polaroid Series - Helensburgh 10k	14 May	43:42	66.00%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	29 Mar	37:53	71.67%
Alloa Half Marathon	15 Mar	1:31:21	68.61%
Balloch to Clydebank Half Marathon	8 Mar	1:28:45	70.62%
Scottish National XC Champs - Senior Men - Falkirk	22 Feb	54:43	63.62%
Renfrewshire AAA Road Race Championships	1 Feb	30:44	74.53%
Scottish National Masters XC Championships - Men	31 Jan	35:28	64.20%
Scottish Veteran Harriers Club Road Relays	25 Jan	22:23	72.92%
2014	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	38:21	75.20%
Glasgow University 5 Mile Road Race	29 Nov	30:22	75.43%
3k on the green	28 Nov	10:39	73.96%
Scottish 4K XC Champs - Bellahouston Park	9 Nov	15:29	67.83%
3k on the Green	31 Oct	10:33	74.66%
National XC Relays, Cumbernauld	25 Oct	16:41	62.95%
Moira Jones 5k	19 Oct	20:05	68.99%
Renfrewshire AAA County XC Relay Championships	18 Oct	13:59	75.11%
West District XC Relays	11 Oct	14:43	71.36%
Great Scottish Run Half Marathon	5 Oct	1:28:09	71.10%
George Cummings Road Relays, Houston	27 Sep	16:18	73.87%
Pedal for Scotland Sportive	7 Sep	7:42:24	0.00%
Paisley 10km	31 Aug	39:00	73.95%
Tollcross parkrun, Glasgow	23 Aug	19:55	69.57%
Tour of Clydeside Kilbarchan Klassic Trail Race	11 Aug	32:41	69.67%
Tollcross parkrun	2 Aug	20:53	66.35%
Victoria parkrun , Glasgow	19 Jul	19:53	69.69%
Tollcross parkrun #63	12 Jul	21:07	65.62%
Bellahouston harriers 2 mile time trial	3 Jul	12:07	69.23%
Glasgow parkrun	28 Jun	19:55	69.05%
3k on the Green	27 Jun	11:01	70.97%
Men's Health Forum Scotland 10K	15 Jun	40:45	70.24%
Polaroid Series - Vale of Leven 10K	8 Jun	41:51	68.40%
Glasgow parkrun	31 May	20:08	68.31%
Polaroid Series - Dumbarton 10k	29 May	40:25	70.82%
Tollcross parkrun #56	24 May	21:15	64.72%
Polaroid Series - Clydebank 10k	22 May	41:14	69.42%
Polaroid Series - Helensburgh 10k	15 May	44:15	64.69%
Troon Tortoises 10k	7 May	42:53	66.75%
Tollcross parkrun	3 May	21:20	64.47%
Bellahouston harriers 2 mile time trial	1 May	12:37	66.48%
London Marathon	13 Apr	4:30:16	47.75%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	30 Mar	21:11	65.82%
Alloa Half Marathon	16 Mar	1:40:35	61.82%
Balloch to Clydebank Half-Marathon	9 Mar	1:35:03	65.41%
Scottish National XC Champs - Senior Men - Falkirk	22 Feb	56:00	61.69%
Tollcross parkrun #41	8 Feb	22:20	61.58%
Scottish Veteran Harriers Club Road Relays	26 Jan	24:41	65.64%
Tollcross parkrun	25 Jan	22:51	60.19%
Glasgow Park Run - Pollok Park	18 Jan	20:45	66.28%
Tollcross parkrun	4 Jan	22:11	62.00%
2013	Date	Result	WAVA
Bellahouston Harriers Mince Pie Run	8 Dec	13:17	63.15%
Scottish Athletics West District XC Championships -Senior Men's Race	7 Dec	49:36	57.71%
Renfrewshire Cross Country Championships	17 Nov	45:41	60.50%
Scottish 4K XC Champs - Bellahouston Park	10 Nov	18:10	57.38%
Jimmy Irvine Bella 10K	9 Nov	42:50	66.83%
National XC Relays, Cumbernauld	26 Oct	17:18	60.25%
Renfrewshire AAA County CC Relay Championships	20 Oct	16:57	61.50%
West District XC Relays	12 Oct	17:13	60.55%
Great Scottish Run Half Marathon	6 Oct	1:36:33	64.40%
George Cummings Road Relays, Houston	28 Sep	18:15	65.49%
Paisley 10km	25 Aug	43:48	65.35%
Helensburgh Half Marathon	4 Aug	1:45:19	59.04%
Bellahouston Harriers 2 Mile TT	1 Aug	13:46	60.93%
Glasgow parkrun	27 Jul	22:52	60.14%
Tollcross Parkrun	13 Jul	23:38	58.19%
Tollcross parkrun #10	6 Jul	23:23	58.81%
Tollcross parkrun #9	29 Jun	23:41	57.63%
Brian Goodwin Memorial 10k	21 Jun	46:01	61.74%
Men's Health Forum Scotland 10K	16 Jun	49:50	57.01%
Giffnock North Running Festival 10k	13 Jun	47:43	59.54%
Polaroid Series - Vale of Leven 10K	9 Jun	45:39	62.23%
Tollcross parkrun #6	8 Jun	23:52	57.19%
Polaroid Series - Clydebank 10k	23 May	45:40	62.21%
Polaroid Series - Helensburgh 10k	16 May	45:32	62.39%
Troon Tortoises 10k	8 May	45:58	61.80%
London Marathon	21 Apr	4:22:41	48.73%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	31 Mar	42:35	62.81%
Alloa Half Marathon	17 Mar	1:45:22	58.55%
Devilla Forest 15k	24 Feb	1:29:23	48.32%
Scottish National XC Champs - Senior Men - Falkirk	23 Feb	1:01:24	55.83%
Kirkintilloch Olympians 12.5 Km Road Race	17 Feb	58:55	60.61%
Renfrewshire AAA Road Race Championships	3 Feb	36:20	62.10%
Scottish Veteran Harriers Club Road Relays	27 Jan	27:21	58.79%
Glasgow parkrun	5 Jan	23:40	57.67%
2012	Date	Result	WAVA
Bellahouston Harriers 2 Mile TT	16 Dec	14:10	58.76%
West District Cross Country Championships (Senior Men)	8 Dec	56:32	48.52%
Glasgow parkrun #198	17 Nov	26:44	51.06%
Jimmy Irvine Bella 10k	10 Nov	50:57	55.76%
Strathaven Run With The Wind 10km	4 Nov	47:05	60.34%
Glasgow parkrun	29 Sep	28:10	48.46%
Great Scottish Run Half Marathon	2 Sep	1:54:45	53.76%
Helensburgh Half Marathon	5 Aug	1:45:39	58.39%
Bellahouston Harriers 2 Mile TT	2 Aug	14:02	59.32%
Glasgow parkrun	28 Jul	24:59	54.63%
Glasgow parkrun	14 Jul	27:15	50.09%
Brian Goodwin Memorial 10k	22 Jun	45:10	62.44%
Nuffield Health jogscotland 5k Challenge - Glasgow	20 Jun	21:48	62.15%
Men's Health 10K	17 Jun	45:12	62.39%
Polaroid Series - Vale of Leven 10K	10 Jun	46:34	60.56%
Bellahouston Harriers 2 Mile TT	7 Jun	14:44	56.09%
Glasgow parkrun	2 Jun	25:53	52.35%
Troon Tortoises 10k	9 May	47:33	59.31%
Balloch to Clydebank Half-Marathon	15 Apr	1:46:44	57.34%
Tom Scott Memorial 10 Mile Road Race	8 Apr	1:19:30	58.06%
Strathclyde parkrun #101	31 Mar	23:17	58.19%
Nigel Barge 10k	24 Mar	48:16	58.43%
Jack Crawford 10k	10 Mar	49:23	57.11%
Down By The River 10k	4 Mar	52:11	54.04%
2011	Date	Result	WAVA
Paisley 10K	28 Aug	46:51	60.19%
Irvine Marymass 10k	21 Aug	47:37	59.22%
Helensburgh half marathon	7 Aug	1:49:31	55.89%
Glasgow Parkrun	23 Jul	24:33	55.19%
Strathclyde parkrun #62	25 Jun	25:13	53.33%
Bellahouston Harriers 2 Mile TT	9 Jun	18:08	45.23%
2010	Date	Result	WAVA
Glasgow Parkrun	27 Nov	26:29	50.78%
Renfrewshire AAA Cross Country Championships (Men)	20 Nov	45:50	52.38%
Strathaven Run With the Wind 10K	7 Nov	48:49	57.34%
National XC Relays, Cumbernauld	23 Oct	21:22	47.71%
Renfrewshire XC Relays Linwood	16 Oct	15:59	52.62%
Baxters Loch Ness Marathon	3 Oct	4:56:01	42.58%
City of Stirling 10k	19 Sep	50:41	55.23%
Great Scottish Run Half Marathon	5 Sep	1:53:15	53.63%
Paisley 10K	29 Aug	51:58	53.87%
Helensburgh Half-Marathon	1 Aug	1:51:42	54.37%
Bellahouston Harriers 2 Mile TT	22 Jul	14:48	55.42%
Glasgow Parkrun	10 Jul	25:11	53.40%
Glasgow Parkrun	3 Jul	25:35	52.19%
Calderglen Harriers Trail 10K	25 Jun	56:31	49.17%
Men's Health Forum Scotland 10K for Men	20 Jun	50:01	55.56%
Polaroid Series - Vale of Leven 10K	13 Jun	51:47	53.66%
Rouken Glen 10K	6 Jun	57:03	48.71%
Polaroid Series - Helensburgh 10k	20 May	51:46	53.68%
Troon Tortoises 10K	5 May	49:44	55.88%
Balfron 10K	25 Apr	52:40	52.76%
Scottish Road Relay Championships Short Stage (3.15 miles)	3 Apr	24:44	54.73%
Alloa Half Marathon	21 Mar	1:52:28	53.62%
Gartmorn 6	14 Mar	50:09	53.51%
Glasgow Parkrun	13 Mar	24:22	54.79%
Glasgow parkrun	13 Feb	24:29	54.53%
Glasgow parkrun	6 Feb	24:57	53.51%
Glasgow Parkrun	23 Jan	24:57	53.51%
Glasgow parkrun	16 Jan	30:41	43.51%
2009	Date	Result	WAVA
Glasgow parkrun	12 Dec	27:10	49.15%
Glasgow parkrun	5 Dec	24:47	53.87%
Glasgow parkrun	28 Nov	26:18	50.77%

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