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iceblue F45

About

Race Times

All Races

Mileage

Training

Cambuslang Harriers, Campbeltown Running Club

Races
154
Miles
21843
Miles
349
Miles
2342
WAVA
82.50%
100m
17
Mile
6:59
5k
19:27
5M
39:13
10k
40:42
10M
1:07:29
Half
1:29:10
Mara
3:15:28

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	1.4	1.3	0	0	0	0	0	0	0	0	0	0	2.7
2019	192	149	189	181	183	218	216	215	151	106	0	0	1801
2018	0	0	0	0	4.9	7.6	7.8	8.2	4.4	0	0	2.1	35.1
2018	182	186	228	138	115	69	131	157	153	248	249	207	2063
2018	0	0	0	22	35	223	172	111	85	0	0	0	649
2017	200	174	178	194	218	186	208	226	170	179	223	122	2278
2016	191	197	224	146	144	178	175	167	172	211	150	197	2153
2015	0	0	0	0	0	0	0.8	0	0	0	0	0	0.8
2015	181	200	226	172	136	177	90	185	163	177	150	166	2025
2014	2.2	0	0	1.6	0	0	0.6	0	0	0	0	0	4.5
2014	138	154	209	111	154	162	180	181	151	171	138	171	1921
2014	0	0	0	36	0	0	0	0	0	0	0	0	36
2013	6.1	7.2	3.6	0	0	0	0	0	0	0	0.6	2.7	20.1
2013	152	66	56	87	127	137	136	137	141	185	170	152	1548
2013	0	49	25	0	12	35	0	8	15	25	0	6	175
2012	6.8	7.7	5.8	8.1	7	11.5	7.4	3.8	1.4	9.5	10.3	8.7	88
2012	120	143	126	127	117	101	153	186	187	67	129	145	1600
2012	0	0	0	37	23	25	33	13	0	48	0	9	187
2011	7.4	1.7	0	5.2	7.1	6.1	6.6	3.8	0.8	7.5	7.2	6.9	60.2
2011	141	85	157	107	127	101	148	170	191	116	108	136	1588
2011	0	0	0	0	0	19	0	0	0	0	19	8	46
2010	5.8	3.9	5.1	4.5	9.6	6.4	7.9	11.3	7.5	8.4	5.9	9	85.2
2010	97	8	90	121	119	118	86	115	75	137	117	95	1178
2010	48	99	44	23	30	79	89	87	102	0	0	0	601
2009	3.3	2.3	5.3	3.9	1.9	4.2	5.3	6.2	7.6	5.4	1.9	4.1	51.5
2009	93	112	120	105	106	99	110	114	73	135	150	136	1351
2009	0	0	37	11	22	66	50	78	107	19	0	7	398
2008	0	0	0	0	0	0	0	0	0	0	1	0	1
2008	98	108	117	96	92	72	96	97	59	78	82	77	1072
2008	0	0	0	0	0	54	24	75	90	9	0	0	252
2007	79	82	87	95	70	79	113	99	95	95	79	93	1066
2006	0	0	0	0	6	0	0	0	0	51	74	69	199

Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26
7.2mi, 59:28 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 108/113bpm 54cal 6.76/7.68mph 2) 1m - 8:36(8:36/m) 116/119bpm 58cal 6.98/7.49mph 3) 1m - 8:11(8:11/m) 121/124bpm 59cal 7.33/7.62mph 4) 1m - 8:17(8:17/m) 127/128bpm 65cal 7.24/7.81mph 5) 1m - 8:01(8:01/m) 128/128bpm 63cal 7.48/7.87mph 6) 1m - 8:07(8:07/m) 128/128bpm 61cal 7.4/7.64mph 7) 1m - 8:03(8:03/m) 128/128bpm 58cal 7.45/7.64mph 8) 0.17m - 1:20(8:05/m) 128/128bpm 9cal 7.42/7.62mph Felt good. Slightly aware of left hip flexor at increased pace. Add a comment	2.2mi, 18:58 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 112/129bpm 62cal 6.57/6.89mph 2) 1m - 8:31(8:31/m) 124/129bpm 69cal 7.04/7.31mph 3) 0.15m - 1:19(8:40/m) 129/131bpm 11cal 6.93/7.1mph 2nd attempt at 5 miler today (first at 5.30am!) still feeling left hip flexor, decided to turn back. Add a comment	10.1mi, 1:27:24 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 120/126bpm 73cal 6.5/7.1mph 2) 1m - 8:49(8:49/m) 129/132bpm 77cal 6.8/8.06mph 3) 1m - 8:42(8:42/m) 134/137bpm 78cal 6.89/7.6mph 4) 1m - 8:41(8:41/m) 140/141bpm 83cal 6.91/7.22mph 5) 1m - 8:35(8:35/m) 141/141bpm 82cal 6.99/7.1mph 6) 1m - 8:35(8:35/m) 141/141bpm 81cal 6.99/7.2mph 7) 1m - 8:33(8:33/m) 141/141bpm 80cal 7.02/7.24mph 8) 1m - 8:35(8:35/m) 141/141bpm 79cal 6.99/7.56mph 9) 1m - 8:33(8:33/m) 141/141bpm 77cal 7.02/7.22mph 10) 1m - 8:37(8:37/m) 141/141bpm 76cal 6.96/7.08mph 11) 0.06m - 31(8:40/m) 141/141bpm 4cal 6.93/7.12mph Legs felt really heavy and didn’t feel right to begin with. Think hip flexor issue is ok? Add a comment	-	6.1mi, 52:54 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 120/126bpm 71cal 6.53/7.1mph 2) 1m - 8:42(8:42/m) 129/132bpm 74cal 6.9/7.28mph 3) 1m - 8:36(8:36/m) 135/138bpm 77cal 6.98/7.28mph 4) 1m - 8:24(8:24/m) 140/141bpm 79cal 7.14/7.43mph 5) 1m - 8:33(8:33/m) 141/141bpm 81cal 7.01/7.37mph 6) 1m - 8:33(8:33/m) 141/141bpm 79cal 7.02/7.18mph 7) 0.1m - 54(9:04/m) 141/141bpm 8cal 6.61/6.82mph Felt slow and a bit of a plod. Add a comment	9.1mi, 1:17:56 Running - General Split Summary === 1) 1m - 9:06(9:06/m) 138/170bpm 79cal 6.6/6.97mph 2) 1m - 8:41(8:41/m) 126/139bpm 67cal 6.91/7.16mph 3) 1m - 8:30(8:30/m) 128/134bpm 65cal 7.06/7.18mph 4) 1m - 8:32(8:32/m) 131/134bpm 68cal 7.03/7.31mph 5) 1m - 8:25(8:25/m) 129/134bpm 62cal 7.13/7.24mph 6) 1m - 8:34(8:34/m) 130/137bpm 61cal 7.01/7.2mph 7) 1m - 8:34(8:34/m) 130/139bpm 59cal 7/7.2mph 8) 1m - 8:34(8:34/m) 132/138bpm 62cal 7/7.06mph 9) 1m - 8:32(8:32/m) 131/139bpm 59cal 7.03/7.6mph 10) 0.05m - 28(8:47/m) 136/138bpm 3cal 6.83/6.99mph Right leg doesn’t feel right, as if it is not following through properly. Add a comment	-
Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3
9.1mi, 1:16:04 Running - General Split Summary === 1) 1m - 8:51(8:51/m) 117/130bpm 64cal 6.78/7.81mph 2) 1m - 8:32(8:32/m) 128/136bpm 72cal 7.02/7.33mph 3) 1m - 8:22(8:22/m) 132/138bpm 73cal 7.17/7.37mph 4) 1m - 8:27(8:27/m) 133/138bpm 72cal 7.09/7.47mph 5) 1m - 8:14(8:14/m) 133/140bpm 69cal 7.28/7.56mph 6) 1m - 8:14(8:14/m) 135/141bpm 69cal 7.28/7.51mph 7) 1m - 8:24(8:24/m) 135/140bpm 68cal 7.14/7.58mph 8) 1m - 8:16(8:16/m) 136/141bpm 67cal 7.26/7.51mph 9) 1m - 8:11(8:11/m) 137/145bpm 67cal 7.33/7.95mph 10) 0.06m - 30(8:06/m) 149/157bpm 5cal 7.41/7.31mph Felt good. Add a comment	5.1mi, 45:26 Running - General Split Summary === 1) 1m - 9:24(9:24/m) 114/143bpm 65cal 6.39/6.66mph 2) 1m - 8:55(8:55/m) 121/131bpm 67cal 6.73/7.18mph 3) 1m - 8:51(8:51/m) 125/133bpm 68cal 6.78/6.89mph 4) 1m - 8:40(8:40/m) 127/131bpm 67cal 6.93/7.14mph 5) 1m - 8:43(8:43/m) 128/132bpm 65cal 6.89/7.2mph 6) 0.1m - 54(8:49/m) 134/137bpm 7cal 6.81/6.87mph Still feeling left leg. Add a comment	14.4mi, 2:05:16 Running - Medium Long Run Split Summary === 1) 1m - 9:24(9:24/m) 123/145bpm 76cal 6.39/6.91mph 2) 1m - 9:05(9:05/m) 126/136bpm 73cal 6.6/6.93mph 3) 1m - 9:38(9:38/m) 132/146bpm 82cal 6.23/6.82mph 4) 1m - 9:20(9:20/m) 144/155bpm 91cal 6.43/7.06mph 5) 1m - 8:03(8:03/m) 133/139bpm 65cal 7.46/8.1mph 6) 1m - 7:57(7:57/m) 132/146bpm 60cal 7.55/8.47mph 7) 1m - 7:33(7:33/m) 123/125bpm 34cal 7.95/8.22mph 8) 1m - 9:43(9:43/m) 119/125bpm 32cal 6.17/8.1mph 9) 1m - 9:58(9:58/m) 128/175bpm 57cal 6.02/7.26mph 10) 1m - 9:07(9:07/m) 142/150bpm 85cal 6.59/7.74mph 11) 1m - 8:01(8:01/m) 142/147bpm 74cal 7.48/7.72mph 12) 1m - 8:02(8:02/m) 142/153bpm 70cal 7.46/7.93mph 13) 1m - 8:45(8:45/m) 148/152bpm 86cal 6.86/7.62mph 14) 1m - 8:00(8:00/m) 150/169bpm 80cal 7.49/8.33mph 15) 0.36m - 2:40(7:29/m) 151/155bpm 27cal 8.01/8.56mph Only meant to do 13 miles! Forgot how hilly the climb was coming out if Bellochantuy. Felt the distance towards the end. Left leg felt ok running, but feeling it afterwards. Add a comment	-	8.2mi, 1:09:35 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 113/139bpm 62cal 6.48/7.45mph 2) 1m - 8:45(8:45/m) 120/131bpm 64cal 6.85/7.26mph 3) 1m - 8:31(8:31/m) 127/137bpm 67cal 7.04/7.33mph 4) 1m - 8:11(8:11/m) 129/137bpm 64cal 7.33/8.25mph 5) 1m - 8:01(8:01/m) 137/151bpm 71cal 7.49/8.83mph 6) 1m - 8:16(8:16/m) 134/148bpm 67cal 7.26/8.79mph 7) 1m - 8:27(8:27/m) 131/135bpm 61cal 7.09/7.41mph 8) 1m - 8:15(8:15/m) 132/138bpm 61cal 7.28/8.18mph 9) 0.24m - 1:53(7:50/m) 135/141bpm 14cal 7.66/8.04mph Including 8 x 100m strides at relaxed pace. Add a comment	12.1mi, 1:47:41 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 112/119bpm 63cal 6.53/7.58mph 2) 1m - 8:46(8:46/m) 122/125bpm 68cal 6.84/7.18mph 3) 1m - 8:45(8:45/m) 128/131bpm 72cal 6.86/7.18mph 4) 1m - 8:55(8:55/m) 133/134bpm 78cal 6.72/7.28mph 5) 1m - 8:52(8:52/m) 134/134bpm 76cal 6.77/6.93mph 6) 1m - 8:44(8:44/m) 134/134bpm 73cal 6.87/7.1mph 7) 1m - 9:00(9:00/m) 134/134bpm 73cal 6.67/7.01mph 8) 1m - 8:56(8:56/m) 134/134bpm 70cal 6.71/7.12mph 9) 1m - 8:42(8:42/m) 134/134bpm 66cal 6.9/7.18mph 10) 1m - 8:57(8:57/m) 134/134bpm 66cal 6.7/6.99mph 11) 1m - 9:08(9:08/m) 134/134bpm 65cal 6.57/6.85mph 12) 1m - 9:15(9:15/m) 134/134bpm 59cal 6.49/6.91mph 13) 0.05m - 29(9:31/m) 134/134bpm 2cal 6.31/6.43mph Dreadful run, nothing in the legs. Felt wobbly towards the end and struggled to complete the distance. Felt left leg to begin with. Add a comment	-
Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10
9.1mi, 1:14:46 Running - Tempo Split Summary === 1) 1m - 9:24(9:24/m) 134/156bpm 82cal 6.38/6.85mph 2) 1m - 9:12(9:12/m) 124/132bpm 70cal 6.52/6.82mph 3) 1m - 8:56(8:56/m) 125/129bpm 65cal 6.72/7.08mph 4) 0.12m - 1:05(9:11/m) 127/129bpm 8cal 6.53/6.49mph 5) 1m - 7:25(7:25/m) 138/146bpm 67cal 8.09/8.95mph 6) 1m - 7:11(7:11/m) 145/157bpm 70cal 8.36/8.64mph 7) 1m - 7:11(7:11/m) 147/151bpm 70cal 8.36/8.6mph 8) 1m - 7:20(7:20/m) 147/151bpm 71cal 8.18/8.56mph 9) 1m - 8:48(8:48/m) 135/147bpm 58cal 6.82/7.93mph 10) 0.93m - 8:13(8:49/m) 125/130bpm 27cal 6.81/7.14mph 4 mile tempo from Davaar House to sheepfanks finishing at the war memorial. Meant to do 5 but hit the wind on the last mile and decided to call it a day. Feeling left leg. Pace Ok I suppose, first speed after marathon. Add a comment	-	2mi, 19:21 Running - General Aborted 18 mile long run, feeling left leg. Add a comment	-	16mi, 2:14:52 Running - Long Run Split Summary === 1) 1m - 8:58(8:58/m) 115/123bpm 63cal 6.69/7.26mph 2) 1m - 8:46(8:46/m) 120/125bpm 63cal 6.85/7.18mph 3) 1m - 8:38(8:38/m) 131/149bpm 73cal 6.95/7.18mph 4) 1m - 8:59(8:59/m) 139/144bpm 83cal 6.68/6.95mph 5) 1m - 8:34(8:34/m) 136/142bpm 75cal 7.01/7.31mph 6) 1m - 8:30(8:30/m) 133/136bpm 67cal 7.06/7.78mph 7) 1m - 7:58(7:58/m) 131/134bpm 58cal 7.53/7.87mph 8) 1m - 8:02(8:02/m) 133/137bpm 60cal 7.47/7.74mph 9) 1m - 8:13(8:13/m) 132/136bpm 56cal 7.31/7.85mph 10) 1m - 8:15(8:15/m) 128/131bpm 42cal 7.28/7.81mph 11) 1m - 8:04(8:04/m) 130/137bpm 47cal 7.44/7.78mph 12) 1m - 8:07(8:07/m) 134/138bpm 58cal 7.39/7.7mph 13) 1m - 8:05(8:05/m) 131/139bpm 48cal 7.42/7.58mph 14) 1m - 8:23(8:23/m) 128/134bpm 36cal 7.16/7.58mph 15) 1m - 8:28(8:28/m) 132/136bpm 46cal 7.09/7.37mph 16) 1m - 8:51(8:51/m) 131/137bpm 43cal 6.78/7.22mph 17) 0.01m - 4(10:22/m) 132/132bpm 5.79/6.37mph Felt really good after no proper running since Friday. Legs felt really tired over the last mile. Left leg felt fine. Took SIS caffeine gel before I started and another gel at 10 miles. Enjoyed change of route. Add a comment	6.1mi, 55:07 Running - General Split Summary === 1) 1m - 9:33(9:33/m) 114/142bpm 66cal 6.28/6.57mph 2) 1m - 9:03(9:03/m) 122/127bpm 68cal 6.63/6.91mph 3) 1m - 8:45(8:45/m) 125/130bpm 67cal 6.85/7.22mph 4) 1m - 9:00(9:00/m) 131/163bpm 73cal 6.67/6.99mph 5) 1m - 9:05(9:05/m) 129/139bpm 68cal 6.61/6.89mph 6) 1m - 8:48(8:48/m) 128/134bpm 62cal 6.82/7.06mph 7) 0.1m - 53(9:04/m) 130/132bpm 6cal 6.62/6.57mph Add a comment	5mi, 42:13 Running - Treadmill Mostly at 7mph with 6 x 0.10 mile at 8mph. Leg good. Add a comment
Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17
-	3mi, 29:38 Running - General Split Summary === 1) 1m - 10:00(10:00/m) 131/181bpm 87cal 6/6.55mph 2) 1m - 9:39(9:39/m) 147/156bpm 95cal 6.21/6.72mph 3) 1m - 9:35(9:35/m) 154/160bpm 99cal 6.26/6.91mph 4) 0.04m - 23(9:09/m) 155/157bpm 4cal 6.56/6.49mph Add a comment 2.5mi, 18:19 Running - Race Split Summary === 1) 1m - 6:54(6:54/m) 131/138bpm 59cal 8.69/10mph 2) 1m - 7:47(7:47/m) 137/160bpm 71cal 7.71/8.64mph 3) 0.51m - 3:38(7:08/m) 137/146bpm 32cal 8.41/10.1mph Add a comment 1.1mi, 10:10 Running - General Split Summary === 1) 1m - 9:40(9:40/m) 136/160bpm 86cal 6.21/8.97mph 2) 0.05m - 30(9:25/m) 142/144bpm 4cal 6.37/6.74mph Add a comment 2mi, 18:31 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 130/181bpm 80cal 6.53/7.08mph 2) 1m - 8:57(8:57/m) 144/151bpm 87cal 6.71/8.01mph 3) 0.04m - 23(8:32/m) 144/145bpm 3cal 7.03/6.95mph Add a comment	17mi, 2:38:54 Running - Long Run Split Summary === 1) 1m - 9:49(9:49/m) 119/159bpm 69cal 6.11/6.72mph 2) 1m - 9:29(9:29/m) 130/144bpm 77cal 6.33/6.8mph 3) 1m - 9:15(9:15/m) 148/179bpm 89cal 6.48/6.64mph 4) 1m - 9:04(9:04/m) 157/181bpm 88cal 6.61/6.89mph 5) 1m - 9:02(9:02/m) 127/135bpm 49cal 6.64/7.1mph 6) 1m - 8:57(8:57/m) 129/135bpm 52cal 6.7/7.18mph 7) 1m - 8:58(8:58/m) 127/134bpm 43cal 6.69/6.93mph 8) 1m - 9:00(9:00/m) 125/133bpm 35cal 6.66/7.08mph 9) 1m - 9:06(9:06/m) 126/131bpm 37cal 6.59/6.95mph 10) 1m - 9:06(9:06/m) 122/130bpm 29cal 6.59/6.8mph 11) 1m - 9:11(9:11/m) 120/123bpm 27cal 6.53/7.01mph 12) 1m - 9:12(9:12/m) 130/168bpm 52cal 6.52/7.01mph 13) 1m - 9:28(9:28/m) 126/131bpm 43cal 6.34/6.7mph 14) 1m - 9:48(9:48/m) 123/129bpm 34cal 6.12/6.51mph 15) 1m - 9:47(9:47/m) 119/123bpm 26cal 6.13/6.45mph 16) 1m - 9:43(9:43/m) 118/121bpm 27cal 6.17/6.47mph 17) 1m - 9:30(9:30/m) 118/121bpm 29cal 6.31/6.55mph 18) 0.04m - 25(10:31/m) 118/119bpm 1cal 5.7/6.43mph Legs sore and stiff to begin with, felt better as the run progressed. Started to struggle around 11 miles and crawled home over the last 6 miles, agony! Add a comment	-	8.1mi, 1:12:56 Running - Strides Split Summary === 1) 1m - 9:39(9:39/m) 131/151bpm 76cal 6.21/6.78mph 2) 1m - 9:11(9:11/m) 119/126bpm 58cal 6.54/7.1mph 3) 1m - 8:52(8:52/m) 121/128bpm 57cal 6.77/7.01mph 4) 1m - 9:15(9:15/m) 124/127bpm 61cal 6.49/6.89mph 5) 1m - 8:26(8:26/m) 127/134bpm 59cal 7.11/9.1mph 6) 1m - 8:47(8:47/m) 127/134bpm 58cal 6.83/8.41mph 7) 1m - 8:59(8:59/m) 121/125bpm 43cal 6.68/6.87mph 8) 1m - 9:05(9:05/m) 123/126bpm 47cal 6.61/7.49mph 9) 0.08m - 42(8:45/m) 124/125bpm 3cal 6.86/6.7mph 8 x 100m strides. Dreadful pace, nothing left in the legs for the cool-down. Add a comment	5.3mi, 46:30 Running - General Split Summary === 1) 1m - 9:21(9:21/m) 113/180bpm 59cal 6.42/6.93mph 2) 1m - 8:59(8:59/m) 118/123bpm 60cal 6.68/6.97mph 3) 1m - 8:44(8:44/m) 121/134bpm 59cal 6.87/7.14mph 4) 1m - 8:47(8:47/m) 125/150bpm 61cal 6.82/7.06mph 5) 1m - 8:29(8:29/m) 126/140bpm 58cal 7.07/7.31mph 6) 0.25m - 2:10(8:38/m) 132/136bpm 17cal 6.95/7.37mph Add a comment	8.7mi, 1:11:09 Running - Intervals Split Summary === 1) 1m - 9:32(9:32/m) 113/130bpm 62cal 6.3/7.33mph 2) 1m - 9:12(9:12/m) 119/128bpm 63cal 6.52/6.78mph 3) 1m - 8:30(8:30/m) 125/131bpm 63cal 7.06/7.35mph 4) 0.45m - 3:43(8:12/m) 129/132bpm 29cal 7.32/7.66mph 5) 1m - 6:52(6:52/m) 151/157bpm 67cal 8.74/9.04mph 6) 0.39m - 3:30(8:58/m) 152/160bpm 34cal 6.69/8.85mph 7) 1m - 6:48(6:48/m) 143/155bpm 58cal 8.83/9.89mph 8) 0.36m - 3:30(9:42/m) 142/169bpm 29cal 6.18/9.77mph 9) 1m - 6:30(6:30/m) 135/143bpm 48cal 9.22/9.89mph 10) 0.38m - 3:30(9:16/m) 133/139bpm 24cal 6.47/9.06mph 11) 1m - 8:24(8:24/m) 136/161bpm 62cal 7.14/7.58mph 12) 0.13m - 1:09(8:48/m) 140/142bpm 9cal 6.82/7.28mph 3 x 1 mile reps with 3.30 recovery done into the wind. Got faster with each rep ending up at 6.30 pace, maybe there is hope for me yet! Add a comment

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
100m	1	17 4:34/mi	61.71			17 61.71
1mi	1	6:59 6:59/mi	61.46			6:59 61.46
4km	10	16:13 6:31/mi	75.20										17:20 69.25	16:13 74.85	17:18 71.00	16:32 75.20
3mi	5	20:27 6:49/mi	72.67				21:35 65.86	20:58 69.78	21:10 69.51		20:27 72.67
5km	11	19:27 6:16/mi	81.65			25:02 58.43	24:40 59.68					20:35 75.28	20:03 77.87	19:42 79.91	19:27 81.65		20:34 78.74
3.7mi	3	23:50 6:31/mi	77.81											24:21 75.54	23:50 77.81		24:53 75.90
6km	5	24:03 6:27/mi	79.24										26:51 69.78	24:58 75.66	24:03 79.24
6.4km	2	29:28 7:25/mi	68.99											30:14 66.64	29:28 68.99
6.5km	1	32:35 8:04/mi	62.29										32:35 62.29
8km	1	37:04 7:27/mi	68.54											37:04 68.54
5mi	9	39:13 7:51/mi	65.16		44:36 53.92	46:17 53.10	43:29 56.77	42:18 58.63	43:09 57.80	44:04 56.80	41:36 60.55	40:39 62.39	39:13 65.16
5.9mi	3	38:45 6:37/mi	78.38											39:41 75.92	38:45 78.38		39:32 78.25
6mi	3	46:14 7:42/mi	64.51		50:00 58.38	47:41 61.22		46:14 64.51
10km	42	40:42 6:33/mi	79.27	53:32 56.28	53:06 56.91	49:56 61.57	49:47 61.78	46:04 67.41	46:01 67.87	45:01 69.62	44:35 70.75	44:32 71.32	42:07 75.98	40:42 79.27	41:11 79.04	47:47 68.12	49:51 65.91
8.5mi	4	54:48 6:27/mi	82.50					1:05:12 66.16	1:03:32 67.89	1:03:27 68.61					54:48 82.50
10mi	3	1:07:29 6:45/mi	78.31			1:23:36 60.29		1:16:14 66.72							1:07:29 78.31
10.5mi	1	1:20:20 7:39/mi	67.99									1:20:20 67.99
11.2mi	6	1:23:06 7:25/mi	69.19		1:38:31 56.58	1:35:32 58.76		1:28:44 63.89	1:25:18 66.78	1:23:06 69.19	1:26:30 66.89
13.1mi	29	1:29:10 6:48/mi	79.23		1:56:09 57.38	1:50:49 60.44	1:46:56 62.94	1:42:52 65.80		1:37:29 69.38	1:41:16 67.60	1:34:54 72.63	1:31:25 75.97	1:32:08 76.00	1:29:10 79.23	1:39:33 71.63	1:33:44 76.85
14mi	2	1:50:13 7:52/mi	65.63					1:50:13 65.63	1:59:13 61.09
15.5mi	1	2:15:06 8:43/mi	60.37									2:15:06 60.37
26.2mi	6	3:15:28 7:28/mi	76.35						3:52:59 60.49	3:47:12 62.79		3:31:25 68.17	3:19:44 73.83	3:15:28 76.35			3:37:55 71.04

2019	Distance	Date	Result	WAVA
West of Scotland XC Relays	4km	12 Oct	18:19	68.71%
Glen Scotia Mull of Kintyre Marathon	26.2mi	7 Sep	3:37:55	71.04%
Mull Half Marathon	13.1mi	27 Jul	1:33:44	76.85%
Mull of Kintyre Half Marathon	13.1mi	26 May	1:37:19	74.02%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	3 May	20:34	78.74%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	5.85mi	24 Mar	39:32	78.25%
Scottish National XC Champs Falkirk	10km	23 Feb	49:51	65.91%
Scottish Veteran Harriers Club Road Relays	3.66mi	27 Jan	24:53	75.90%
2018	Distance	Date	Result	WAVA
National Short Course Cross-Country Championships	4km	10 Nov	16:43	74.38%
National XC Relays, Cumbernauld	4km	27 Oct	16:32	75.20%
West District XC Relay Championships	4km	13 Oct	18:07	68.63%
MacQueen Bros Mid Argyll Sprint Triathlon	500metres/20km/6.5km	23 Sep	11:37 / 38:42 / 30:09	0.00%
Mull of Kintyre Half Marathon	13.1mi	27 May	1:39:33	71.63%
Scottish National XC Champs Falkirk	10km	24 Feb	47:47	68.12%
2017	Distance	Date	Result	WAVA
West District XC Championships (Senior Women)	6.4km	9 Dec	29:28	68.99%
National XC Relays, Cumbernauld	4km	28 Oct	17:18	71.00%
West District XC Relay Championships	4km	15 Oct	18:08	67.74%
Great Scottish Run Half Marathon	13.1mi	1 Oct	1:29:10	79.23%
SVHC XC Trial 6K	6km	16 Sep	24:03	79.24%
City of Stirling 10k	10km	10 Sep	41:11	79.04%
Scottish Mid-Trail Championships	10km	2 Sep	46:29	70.03%
Ardbeg Islay Half Marathon	13.1mi	5 Aug	1:32:07	76.69%
SHVC 5K Road Race Championships	5km	28 Jun	19:27	81.65%
Carradale Canter	10km	25 Jun	44:31	73.12%
Roon the Toon 10k	10km	11 Jun	41:22	78.69%
Mull of Kintyre Half Marathon	13.1mi	28 May	1:34:20	74.89%
Crinan Puffer 8.5	8.5mi	23 Apr	54:48	82.50%
Grangemouth Round the Houses 10k	10km	9 Apr	41:57	76.91%
Tom Scott Memorial 10 Mile Road Race	10mi	2 Apr	1:07:29	78.31%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	5.85mi	26 Mar	38:45	78.38%
Scottish National XC Champs - Senior Women	10km	25 Feb	49:21	65.38%
Scottish Masters XC Championships (Women)	6km	28 Jan	28:19	66.71%
Scottish Veteran Harriers Club Road Relays	3.66mi	22 Jan	23:50	77.81%
2016	Distance	Date	Result	WAVA
West District XC Championships (Senior Women)	6.4km	4 Dec	30:14	66.64%
Scottish Short Course XC Champs	4km	5 Nov	16:59	71.47%
National XC Relays, Cumbernauld	4km	22 Oct	16:13	74.85%
West District XC Relays	4km	8 Oct	16:20	74.31%
SVHC XC Trial 6K	6km	17 Sep	24:58	75.66%
City of Stirling 10k	10km	11 Sep	40:42	79.27%
SVHC 800 10K Championships	10km	21 Aug	41:37	77.52%
Tarbert TT 10k	10km	13 Aug	43:55	73.46%
Ardbeg Islay Half Marathon	13.1mi	6 Aug	1:32:08	76.00%
Carradale Canter	10km	10 Jul	43:59	73.35%
SHVC 5K Road Race Championships	5km	29 Jun	19:42	79.91%
Brian Goodwin Memorial 10k	10km	17 Jun	42:09	76.54%
Mull of Kintyre Half Marathon	13.1mi	29 May	1:36:50	72.31%
London Marathon	26.2mi	24 Apr	3:15:28	76.35%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	5.85mi	3 Apr	39:41	75.92%
Scottish National XC Champs - Senior Women	8km	27 Feb	37:04	68.54%
Scottish Masters Cross Country Championships (Women)	6km	30 Jan	27:52	67.24%
Scottish Veteran Harriers Club Road Relays	3.66mi	24 Jan	24:21	75.54%
2015	Distance	Date	Result	WAVA
West District XC Championships (Senior Women)	6.5km	6 Dec	32:35	62.29%
British & Irish Masters International XC (Open Race)	6km	14 Nov	26:51	69.78%
Scottish 4K XC Champs - Bellahouston Park	4km	7 Nov	17:20	69.25%
Tin Farm 5	5mi	1 Nov	39:13	65.16%
Neil McCover Memorial Half Marathon	13.1mi	4 Oct	1:31:25	75.97%
City of Stirling 10k	10km	13 Sep	42:07	75.98%
SKSC Hub Race Series Race 5	5km	1 Sep	20:55	74.65%
SVHC 800 10K Championships	10km	16 Aug	43:49	73.03%
SHVC 5K Road Race Championships	5km	24 Jun	20:03	77.87%
Mull of Kintyre Half Marathon	13.1mi	24 May	1:36:22	72.07%
London Marathon	26.2mi	26 Apr	3:19:44	73.83%
2014	Distance	Date	Result	WAVA
Slog in the Sand	10km	27 Dec	44:32	71.32%
Tin Farm 5	5mi	2 Nov	40:39	62.39%
Robin Hood Half Marathon	13.1mi	28 Sep	1:34:54	72.63%
SKSC Hub Race Series Race 5	5km	2 Sep	20:35	75.28%
Tarbert 10K	10km	16 Aug	46:10	68.79%
Round Arran Road Relay - North 2	10.5mi	19 Jul	1:20:20	67.99%
SKSC Hub Race Series Race 2	5km	3 Jun	21:09	73.27%
Mull of Kintyre Half Marathon	13.1mi	25 May	1:37:57	70.37%
Kintyre Way Relay - Tayinloan to Carradale leg	15.5mi	10 May	2:15:06	60.37%
SKSC Hub Race Series Race 1	5km	6 May	21:13	73.04%
London Marathon	26.2mi	13 Apr	3:31:25	68.17%
Stranraer Half Marathon	13.1mi	1 Mar	1:37:33	70.17%
Tollcross parkrun	5km	25 Jan	22:21	68.86%
2013	Distance	Date	Result	WAVA
Slog in the Sand	10km	28 Dec	49:38	63.55%
Tin Farm 5	5mi	3 Nov	41:36	60.55%
Great Scottish Run 10k	10km	6 Oct	44:35	70.75%
WTR Handicap Race 5	3mi	24 Sep	20:27	72.67%
City of Stirling 10k	10km	15 Sep	45:06	69.94%
Tarbert 10K	10km	17 Aug	49:45	63.40%
Ardbeg Islay Half Marathon	13.1mi	3 Aug	1:41:16	67.60%
Forres Highland Games 10k Road Race	10km	7 Jul	48:26	65.12%
Mull of Kintyre Half Marathon	13.1mi	26 May	1:43:32	66.12%
Gigha Challenge	11.2mi	4 May	1:26:30	66.89%
2012	Distance	Date	Result	WAVA
Slog in the Sand	10km	29 Dec	51:50	60.47%
Tin Farm 5	5mi	4 Nov	44:04	56.80%
Berlin Marathon	26.2mi	30 Sep	3:47:12	62.79%
Campbeltown Sprint Triathlon	750metres/20km/5km	25 Aug	/ / 23:06	0.00%
Islay Half Marathon	13.1mi	4 Aug	1:46:38	63.79%
Mull of Kintyre 10K	10km	3 Jun	45:01	69.62%
Gigha Challenge	11.2mi	5 May	1:23:06	69.19%
Scottish Sea Farms Crinan Puffer 8.5	8.5mi	29 Apr	1:03:27	68.61%
Inverness Half Marathon	13.1mi	11 Mar	1:37:29	69.38%
Buchlyvie 10K	10km	21 Jan	47:55	65.03%
2011	Distance	Date	Result	WAVA
Slog in the Sand	10km	27 Dec	50:22	61.87%
Tin Farm 5	5mi	6 Nov	43:09	57.80%
Munich Marathon	26.2mi	9 Oct	3:52:59	60.49%
WTR Handicap Series Race 5	3mi	27 Sep	21:10	69.51%
Sunbeams 10k	10km	11 Jun	47:32	65.70%
Mull of Kintyre 10K	10km	29 May	46:01	67.87%
Kintyre Way Relay - Ifferdale to Campbeltown	14mi	7 May	1:59:13	61.09%
Crinan Puffer 8.5	8.5mi	17 Apr	1:03:32	67.89%
Gigha Challenge	11.2mi	9 Apr	1:25:18	66.78%
Buchlyvie 10k	10km	2 Apr	47:11	65.82%
2010	Distance	Date	Result	WAVA
Slog in the Sand	10km	28 Dec	47:52	64.88%
Lossiemouth 10 Mile Turkey Trot	10mi	12 Dec	1:16:14	66.72%
Tin Farm 5	5mi	7 Nov	42:18	58.63%
WTR Handicap Series Race 5	3mi	28 Sep	20:58	69.78%
MacQueen Bros Mid Argyll Sprint Triathlon	500metres/20km/6.5km	26 Sep	9:44 / 39:16 / 31:26	0.00%
Great Scottish Run Half Marathon	13.1mi	5 Sep	1:42:52	65.80%
Islay Half Marathon	13.1mi	7 Aug	1:47:46	62.81%
Mull of Kintyre 10K	10km	30 May	46:04	67.41%
Crinan Puffer 8.5	8.5mi	16 May	1:05:12	66.16%
WTR Handicap Series Race 1	3mi	11 May	21:28	68.15%
Kintyre Way Relay - Saddell to Campbeltown	14mi	1 May	1:50:13	65.63%
Gigha Challenge	11.2mi	10 Apr	1:28:44	63.89%
Campbeltown Loch Esplanade 6 Miles	6mi	21 Mar	46:14	64.51%
2009	Distance	Date	Result	WAVA
Tin Farm 5	5mi	15 Nov	43:29	56.77%
WTR Handicap Series Race 5	3mi	27 Oct	21:35	65.86%
MacQueen Bros Mid-Argyll Triathlon	500metres/20km/6.5km	27 Sep	9:56 / 37:12 / 32:33	0.00%
Islay Half Marathon	13.1mi	1 Aug	1:46:56	62.94%
Polaroid Series - Vale of Leven 10K	10km	14 Jun	50:25	61.26%
Atlantis Leisure Road 5K	5km	31 May	24:40	59.68%
Mull of Kintyre Half Marathon	13.1mi	24 May	1:49:48	61.29%
Shakespeare Half Marathon	13.1mi	26 Apr	1:47:49	62.42%
Buchlyvie 10K	10km	24 Jan	49:47	61.78%
2008	Distance	Date	Result	WAVA
Lossiemouth 10 Mile Turkey Trot	10mi	14 Dec	1:23:36	60.29%
Tin Farm 5	5mi	2 Nov	46:17	53.10%
MacQueen Bros Mid-Argyll Sprint Triathlon	500metres/20km/6.5km	28 Sep	10:40 / 40:24 / 35:11	0.00%
Great Scottish Run Half Marathon	13.1mi	7 Sep	1:58:00	56.74%
Atlantis Leisure Oban 10K	10km	31 Aug	49:56	61.57%
Islay Half Marathon	13.1mi	2 Aug	1:50:49	60.44%
Scottish Fetch Mile Challenge Part Two (100m)	100mi	20 Jul	17	61.71%
Scottish Fetch Mile Challenge	1mi	20 Jul	6:59	61.46%
Atlantis Leisure Oban 5K	5km	29 Jun	25:02	58.43%
Polaroid Series - Vale of Leven 10K	10km	15 Jun	51:34	58.82%
Mull of Kintyre Half Marathon	13.1mi	25 May	2:03:52	54.05%
Gigha Annual Island Race	11.2mi	3 May	1:35:32	58.76%
Great Ireland Run 10K	10km	6 Apr	51:02	59.21%
Sport Relief Mile (Campbeltown)	6mi	16 Mar	47:41	61.22%
Buchlyvie 10K	10km	26 Jan	54:15	55.70%
2007	Distance	Date	Result	WAVA
Tin Farm '5'	5mi	4 Nov	44:36	53.92%
Oban Half-Marathon	13.1mi	7 Oct	2:08:53	51.71%
Great Scottish Run Half Marathon	13.1mi	2 Sep	1:56:09	57.38%
Islay Half Marathon	13.1mi	4 Aug	1:56:32	57.19%
Polaroid Series - Vale of Leven 10K	10km	17 Jun	59:14	51.02%
Mull of Kintyre Half Marathon	13.1mi	27 May	1:59:42	55.68%
Oban ABCD 6 miles	6mi	6 May	50:00	58.38%
Balfron 10K	10km	22 Apr	53:06	56.91%
Gigha Annual Island Race	11.2mi	14 Apr	1:38:31	56.58%
Buchlyvie 10K	10km	27 Jan	53:47	56.02%
2006	Distance	Date	Result	WAVA
Great Scottish Run 10K	10km	3 Sep	53:32	56.28%
Mull of Kintyre 10K	10km	28 May	55:15	54.53%

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