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iceblue F45

About

Race Times

All Races

Mileage

Training

Cambuslang Harriers, Campbeltown Running Club

Races
155
Miles
22464
Miles
355
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

Planned Races
19th Apr 20	Grangemouth Round the Houses 10k
25th Apr 20	Taynish Run Festival 10k Road Race
24th May 20	Mull of Kintyre Half Marathon
4th Oct 20	Baxters Loch Ness Marathon

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Groups

This user is a member of Scottish Runners

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	1.5	1.6	0	0	0	0	0	0	0	0	0	0	3.1
2020	166	148	0	0	0	0	0	0	0	0	0	0	314
2019	1.4	1.3	0	0	0	0	0	0	0	0	0	2.5	5.2
2019	196	149	189	181	183	218	216	215	151	171	132	107	2107
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 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6
-	-	10.2mi, 1:25:15 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 122/144bpm 65cal 6.66/7.66mph 2) 1m - 8:45(8:45/m) 128/137bpm 66cal 6.85/7.1mph 3) 1m - 8:17(8:17/m) 130/135bpm 62cal 7.25/7.58mph 4) 1m - 8:30(8:30/m) 134/139bpm 67cal 7.06/7.72mph 5) 1m - 8:20(8:20/m) 135/144bpm 64cal 7.21/7.62mph 6) 1m - 8:18(8:18/m) 138/146bpm 67cal 7.23/7.33mph 7) 1m - 8:05(8:05/m) 138/145bpm 63cal 7.42/7.72mph 8) 1m - 8:11(8:11/m) 139/142bpm 64cal 7.33/7.64mph 9) 1m - 8:16(8:16/m) 138/143bpm 63cal 7.26/7.68mph 10) 1m - 7:57(7:57/m) 141/146bpm 63cal 7.54/7.89mph 11) 0.2m - 1:36(7:49/m) 146/149bpm 13cal 7.67/7.95mph Felt great. Done after an hour in the gym, seems to have loosened up the legs. Add a comment	-	6.6mi, 51:15 Running - Intervals Split Summary === 1) 0.82m - 7:21(8:56/m) 125/132bpm 58cal 6.72/7.47mph 2) 1m - 6:55(6:55/m) 144/164bpm 63cal 8.69/9.43mph 3) 1m - 7:31(7:31/m) 150/162bpm 72cal 7.98/8.97mph 4) 0.37m - 3:08(8:26/m) 167/185bpm 34cal 7.12/8.72mph 5) 1m - 7:00(7:00/m) 168/179bpm 80cal 8.57/9.02mph 6) 0.23m - 2:22(10:17/m) 163/167bpm 25cal 5.84/9.06mph 7) 0.65m - 4:31(6:56/m) 160/167bpm 46cal 8.65/9.2mph 8) 1m - 8:22(8:22/m) 159/165bpm 86cal 7.17/8.79mph 9) 0.48m - 4:04(8:27/m) 160/166bpm 42cal 7.1/7.62mph CRC - 4 x 1 mile with 90 secs recovery. Didn’t set up Garmin correctly so don’t know actual splits. Felt great for a change! Add a comment 1.5mi, 13:45 Running - Warm Up Split Summary === 1) 1m - 9:12(9:12/m) 116/127bpm 63cal 6.53/7.22mph 2) 0.52m - 4:33(8:43/m) 121/128bpm 32cal 6.88/7.43mph Add a comment	9.1mi, 1:16:22 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 124/130bpm 71cal 6.55/7.35mph 2) 1m - 8:37(8:37/m) 133/135bpm 73cal 6.96/7.33mph 3) 1m - 8:21(8:21/m) 138/141bpm 74cal 7.19/7.35mph 4) 1m - 8:15(8:15/m) 143/144bpm 76cal 7.27/8.04mph 5) 1m - 8:16(8:16/m) 144/144bpm 76cal 7.26/7.45mph 6) 1m - 8:16(8:16/m) 144/144bpm 75cal 7.26/7.51mph 7) 1m - 8:23(8:23/m) 144/144bpm 76cal 7.16/7.51mph 8) 1m - 8:14(8:14/m) 144/144bpm 74cal 7.28/7.58mph 9) 1m - 8:16(8:16/m) 144/144bpm 73cal 7.26/7.47mph 10) 0.07m - 35(8:34/m) 144/144bpm 4cal 7.01/7.01mph Great run in perfect running conditions. Add a comment	6.2mi, 50:01 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 124/149bpm 70cal 6.68/7.03mph 2) 1m - 8:16(8:16/m) 131/140bpm 69cal 7.25/7.76mph 3) 1m - 8:23(8:23/m) 141/147bpm 77cal 7.15/7.6mph 4) 1m - 7:27(7:27/m) 147/156bpm 71cal 8.05/8.58mph 5) 1m - 7:41(7:41/m) 152/158bpm 75cal 7.82/8.39mph 6) 1m - 7:58(7:58/m) 146/150bpm 73cal 7.54/8.12mph 7) 0.17m - 1:17(7:36/m) 144/145bpm 11cal 7.9/7.85mph Pushed the pace on the way back to beat darkness falling. Good route, felt good. Add a comment
Fri 7th Feb Feb 7	Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10	Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13
3.5mi, 29:49 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 119/128bpm 67cal 6.66/7.08mph 2) 1m - 8:35(8:35/m) 129/133bpm 71cal 6.98/7.1mph 3) 1m - 8:23(8:23/m) 135/144bpm 73cal 7.15/7.74mph 4) 0.47m - 3:49(8:04/m) 135/140bpm 33cal 7.44/7.62mph Good pace despite tired legs. Add a comment	12.4mi, 1:48:57 Running - Medium Long Run Split Summary === 1) 1m - 9:37(9:37/m) 125/145bpm 78cal 6.24/7.22mph 2) 1m - 9:25(9:25/m) 130/141bpm 79cal 6.38/7.64mph 3) 1m - 8:55(8:55/m) 135/150bpm 78cal 6.72/7.62mph 4) 1m - 9:06(9:06/m) 144/153bpm 86cal 6.59/7.81mph 5) 1m - 8:50(8:50/m) 146/150bpm 84cal 6.79/7.7mph 6) 1m - 8:37(8:37/m) 136/140bpm 68cal 6.96/7.81mph 7) 1m - 9:06(9:06/m) 137/141bpm 72cal 6.59/7.87mph 8) 1m - 8:54(8:54/m) 136/139bpm 68cal 6.74/7.91mph 9) 1m - 9:04(9:04/m) 134/140bpm 63cal 6.62/7.14mph 10) 1m - 8:03(8:03/m) 127/132bpm 29cal 7.45/7.99mph 11) 1m - 8:49(8:49/m) 120/125bpm 21cal 6.81/7.87mph 12) 1m - 7:19(7:19/m) 124/140bpm 23cal 8.2/8.83mph 13) 0.43m - 3:12(7:24/m) 125/127bpm 10cal 8.1/8.6mph Felt good and pace much better than recent forestry runs. Didn’t seem to struggle up the hills as much today. Cold and windy. Add a comment	1mi, 36:00 Swimming - Pool Add a comment	5.6mi, 48:05 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 119/132bpm 63cal 6.86/7.49mph 2) 1m - 8:55(8:55/m) 127/141bpm 70cal 6.73/7.28mph 3) 1m - 8:46(8:46/m) 134/145bpm 75cal 6.85/7.87mph 4) 1m - 8:43(8:43/m) 136/148bpm 74cal 6.88/7.95mph 5) 1m - 8:16(8:16/m) 136/144bpm 69cal 7.26/7.74mph 6) 0.55m - 4:40(8:29/m) 137/156bpm 39cal 7.07/7.51mph Enjoyed change of route trying to get shelter from the wind and sleet showers. Add a comment	-	9mi, 1:12:52 Running - Intervals Split Summary === 1) 1m - 8:44(8:44/m) 116/129bpm 61cal 6.87/7.22mph 2) 1m - 8:42(8:42/m) 129/135bpm 72cal 6.89/7.26mph 3) 0.82m - 7:05(8:40/m) 138/148bpm 64cal 6.93/7.2mph 4) 0.58m - 4:00(6:52/m) 136/151bpm 34cal 8.75/10.9mph 5) 0.34m - 3:00(8:45/m) 145/151bpm 28cal 6.86/9.31mph 6) 0.6m - 4:00(6:37/m) 181/195bpm 48cal 9.07/9.39mph 7) 0.35m - 3:00(8:37/m) 181/187bpm 37cal 6.96/9.29mph 8) 0.59m - 4:00(6:50/m) 191/210bpm 50cal 8.78/9.14mph 9) 0.33m - 3:00(8:58/m) 193/200bpm 37cal 6.69/8.95mph 10) 0.6m - 4:00(6:39/m) 194/209bpm 50cal 9.03/9.85mph 11) 0.35m - 3:00(8:41/m) 181/197bpm 38cal 6.91/9.12mph 12) 1m - 8:16(8:16/m) 178/183bpm 104cal 7.26/7.62mph 13) 1m - 8:22(8:22/m) 178/184bpm 105cal 7.18/7.51mph 14) 0.44m - 3:43(8:30/m) 178/183bpm 46cal 7.06/7.41mph 4 x 4 mins with 3 mins recovery starting at the top of the pavement at Drumore. Tripped and fell towards the end of the first rep landing flat one pavement. Husband told me to man up and carry on with session. Pleased with pace and even got paced by husband on last rep! Add a comment 0.6mi, 22:00 Swimming - Pool Add a comment	7.8mi, 1:04:18 Running - Marathon Pace Split Summary === 1) 1m - 9:09(9:09/m) 158/164bpm 95cal 6.56/7.58mph 2) 1m - 8:43(8:43/m) 159/167bpm 90cal 6.88/7.33mph 3) 1m - 7:58(7:58/m) 162/168bpm 83cal 7.54/8.64mph 4) 1m - 7:29(7:29/m) 171/173bpm 89cal 8.02/8.25mph 5) 1m - 7:26(7:26/m) 176/178bpm 93cal 8.07/8.47mph 6) 1m - 7:35(7:35/m) 178/178bpm 96cal 7.91/8.25mph 7) 1m - 8:39(8:39/m) 174/178bpm 106cal 6.94/8.56mph 8) 0.82m - 7:19(8:54/m) 178/178bpm 92cal 6.74/7.03mph CRC 30 mins MP run. Felt good for 5e first 2 miles then struggled for the remainder. Can’t complain considering interval session last night and MP much better pace than recent runs. Although left arm is sore after last night’s fall, it didn’t affect the run. Add a comment
Fri 14th Feb Feb 14	Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18	Wed 19th Feb Feb 19	Thu 20th Feb Feb 20
9.1mi, 1:19:25 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 116/151bpm 61cal 6.5/7.33mph 2) 1m - 8:39(8:39/m) 127/136bpm 66cal 6.93/7.26mph 3) 1m - 8:29(8:29/m) 130/135bpm 66cal 7.08/7.33mph 4) 1m - 8:44(8:44/m) 133/138bpm 69cal 6.87/7.26mph 5) 1m - 8:44(8:44/m) 133/140bpm 67cal 6.87/7.14mph 6) 1m - 8:46(8:46/m) 134/139bpm 66cal 6.85/7.03mph 7) 1m - 8:50(8:50/m) 132/137bpm 61cal 6.79/7.06mph 8) 1m - 8:44(8:44/m) 130/135bpm 54cal 6.86/6.99mph 9) 1m - 8:45(8:45/m) 135/146bpm 63cal 6.86/7.26mph 10) 0.05m - 29(8:58/m) 142/144bpm 4cal 6.69/6.68mph Felt on my last legs and a bit wobbly by the time I finished. Add a comment	3.2mi, 28:02 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 128/146bpm 75cal 6.46/7.39mph 2) 1m - 8:23(8:23/m) 131/137bpm 69cal 7.15/7.72mph 3) 1m - 8:35(8:35/m) 138/147bpm 76cal 6.99/7.12mph 4) 0.22m - 1:46(8:03/m) 140/145bpm 15cal 7.45/7.72mph Legs felt better than expected. Add a comment	7.2mi, 57:34 Running - General Split Summary === 1) 1m - 8:23(8:23/m) 124/130bpm 66cal 7.16/22.81mph 2) 1m - 8:27(8:27/m) 133/136bpm 73cal 7.1/7.22mph 3) 1m - 8:02(8:02/m) 138/141bpm 72cal 7.47/7.78mph 4) 0m - 2(10:47/m) 141/141bpm 5.57/7.78mph 5) 0.15m - 1:00(6:37/m) 141/142bpm 9cal 9.07/9.1mph 6) 0.13m - 1:00(7:38/m) 142/142bpm 9cal 7.87/9.08mph 7) 0.15m - 1:00(6:42/m) 143/143bpm 9cal 8.96/9.1mph 8) 0.13m - 1:00(7:50/m) 143/144bpm 9cal 7.66/9.1mph 9) 0.15m - 1:00(6:49/m) 144/144bpm 9cal 8.8/8.87mph 10) 0.12m - 1:00(8:19/m) 145/145bpm 9cal 7.22/8.91mph 11) 0.14m - 1:00(6:54/m) 145/145bpm 9cal 8.7/8.95mph 12) 0.12m - 1:00(8:05/m) 145/145bpm 9cal 7.43/8.93mph 13) 0.14m - 1:00(7:02/m) 145/145bpm 9cal 8.53/8.52mph 14) 0.12m - 1:00(8:38/m) 145/145bpm 9cal 6.95/8.54mph 15) 0.15m - 1:00(6:34/m) 145/145bpm 9cal 9.14/9.33mph 16) 0.13m - 1:00(7:44/m) 145/145bpm 9cal 7.76/9.37mph 17) 0.15m - 1:00(6:46/m) 145/145bpm 9cal 8.86/8.83mph 18) 0.12m - 1:00(8:06/m) 145/145bpm 9cal 7.4/8.81mph 19) 0.15m - 1:00(6:36/m) 145/145bpm 9cal 9.09/9.25mph 20) 0.12m - 1:00(8:11/m) 145/145bpm 9cal 7.33/9.27mph 21) 0.16m - 1:00(6:26/m) 145/145bpm 9cal 9.32/9.46mph 22) 0.11m - 1:00(8:56/m) 145/145bpm 9cal 6.72/9.46mph 23) 0.15m - 1:00(6:35/m) 145/145bpm 9cal 9.12/9.31mph 24) 0.12m - 1:00(8:22/m) 145/145bpm 8cal 7.17/9.41mph 25) 1m - 8:37(8:37/m) 145/145bpm 79cal 6.96/7.53mph 26) 0.51m - 4:03(7:55/m) 145/145bpm 37cal 7.58/7.89mph Incorporating 10 x 1 min on, 1 min off with the SW wind to my back. Legs felt tired. Add a comment	5.1mi, 44:59 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 125/130bpm 75cal 6.48/8.1mph 2) 1m - 8:38(8:38/m) 132/136bpm 76cal 6.95/7.66mph 3) 1m - 8:43(8:43/m) 139/142bpm 81cal 6.88/7.14mph 4) 1m - 8:43(8:43/m) 144/145bpm 83cal 6.88/7.2mph 5) 1m - 8:34(8:34/m) 145/145bpm 82cal 7.01/7.24mph 6) 0.13m - 1:06(8:28/m) 145/145bpm 10cal 7.09/7.1mph Feeling left hip flexor. Add a comment	7.7mi, 1:03:17 Running - Tempo Split Summary === 1) 1m - 9:05(9:05/m) 117/125bpm 65cal 6.6/7.81mph 2) 1m - 9:17(9:17/m) 128/137bpm 76cal 6.47/6.8mph 3) 0.96m - 8:47(9:10/m) 137/142bpm 79cal 6.54/6.87mph 4) 1m - 6:56(6:56/m) 145/151bpm 65cal 8.65/9.75mph 5) 1m - 7:16(7:16/m) 147/157bpm 70cal 8.25/9mph 6) 1m - 6:56(6:56/m) 153/163bpm 69cal 8.66/9.1mph 7) 1m - 8:46(8:46/m) 154/176bpm 87cal 6.84/9.1mph 8) 0.72m - 6:14(8:39/m) 149/164bpm 57cal 6.94/7.66mph 3 mile tempo from Stewarton finishing at Glenramskill with the wind at my back. Paced by Kenster! Add a comment	5.5mi, 46:49 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 162/174bpm 97cal 6.74/7.74mph 2) 1m - 8:43(8:43/m) 135/169bpm 71cal 6.89/7.53mph 3) 1m - 8:26(8:26/m) 135/145bpm 71cal 7.12/7.53mph 4) 1m - 8:42(8:42/m) 137/147bpm 73cal 6.89/7.6mph 5) 1m - 8:18(8:18/m) 136/143bpm 68cal 7.22/7.66mph 6) 0.45m - 3:45(8:21/m) 137/141bpm 31cal 7.18/7.56mph Felt quite good. Add a comment	1.8mi, 15:21 Running - Warm Down Split Summary === 1) 1m - 8:19(8:19/m) 131/134bpm 71cal 7.22/8.18mph 2) 0.82m - 7:02(8:38/m) 134/134bpm 62cal 6.95/7.12mph Add a comment 4.5mi, 39:02 Running - Hill Work Split Summary === 1) 1m - 8:57(8:57/m) 113/119bpm 60cal 6.7/7.66mph 2) 1m - 8:55(8:55/m) 122/125bpm 66cal 6.73/7.28mph 3) 0.23m - 1:56(8:26/m) 125/126bpm 14cal 7.11/7.14mph 4) 0.1m - 45(7:13/m) 126/127bpm 5cal 8.32/8.89mph 5) 0.13m - 1:10(9:11/m) 127/127bpm 9cal 6.53/8.75mph 6) 0.11m - 45(6:56/m) 128/128bpm 6cal 8.65/9.27mph 7) 0.13m - 1:13(9:14/m) 128/129bpm 9cal 6.5/9.06mph 8) 0.11m - 45(6:58/m) 129/129bpm 6cal 8.62/8.89mph 9) 0.13m - 1:15(9:45/m) 130/130bpm 10cal 6.15/8.89mph 10) 0.11m - 45(7:01/m) 130/130bpm 6cal 8.56/9.66mph 11) 0.02m - 9(8:03/m) 131/131bpm 1cal 7.45/8.85mph 12) 0.06m - 45(11:55/m) 97/131bpm 2cal 5.03/8.7mph 13) 0.07m - 36(8:38/m) 121/130bpm 3cal 6.95/7.35mph 14) 0.11m - 45(7:07/m) 131/131bpm 5cal 8.44/10.04mph 15) 0.13m - 1:15(9:34/m) 131/132bpm 10cal 6.28/8.62mph 16) 0.11m - 45(6:54/m) 132/132bpm 6cal 8.7/9.31mph 17) 0.13m - 1:13(9:34/m) 132/133bpm 10cal 6.28/8.81mph 18) 0.11m - 45(6:58/m) 133/133bpm 6cal 8.6/9.68mph 19) 0.13m - 1:16(9:49/m) 134/134bpm 10cal 6.11/8.75mph 20) 0.1m - 45(7:12/m) 134/134bpm 6cal 8.33/8.75mph 21) 0.13m - 1:17(10:17/m) 134/134bpm 10cal 5.83/8.56mph 22) 0.11m - 45(7:03/m) 134/134bpm 6cal 8.52/9.41mph 23) 0.13m - 1:19(10:04/m) 133/134bpm 10cal 5.96/8.85mph 24) 0.11m - 47(7:07/m) 134/134bpm 6cal 8.44/9.33mph 25) 0m - 13(2:24:14/m) 133/133bpm 1cal 0.42/2.51mph 26) 0m - 2(2:32:36/m) 133/133bpm 0.39/0mph Add a comment
Fri 21st Feb Feb 21	Sat 22nd Feb Feb 22	Sun 23rd Feb Feb 23	Mon 24th Feb Feb 24	Tue 25th Feb Feb 25	Wed 26th Feb Feb 26	Thu 27th Feb Feb 27
-	-	12.1mi, 1:49:58 Running - Medium Long Run Split Summary === 1) 1m - 9:04(9:04/m) 127/169bpm 74cal 6.62/7.7mph 2) 1m - 8:43(8:43/m) 132/141bpm 74cal 6.89/7.16mph 3) 1m - 8:36(8:36/m) 133/140bpm 72cal 6.97/7.16mph 4) 1m - 9:06(9:06/m) 138/158bpm 80cal 6.59/7.31mph 5) 1m - 9:29(9:29/m) 152/172bpm 95cal 6.33/7.08mph 6) 1m - 8:06(8:06/m) 128/139bpm 46cal 7.41/7.83mph 7) 1m - 10:26(10:26/m) 144/161bpm 95cal 5.75/7.43mph 8) 1m - 8:33(8:33/m) 135/164bpm 54cal 7.02/7.95mph 9) 1m - 8:57(8:57/m) 129/142bpm 43cal 6.71/7.64mph 10) 1m - 9:55(9:55/m) 137/146bpm 71cal 6.05/6.59mph 11) 1m - 9:14(9:14/m) 135/151bpm 57cal 6.5/6.99mph 12) 1m - 8:48(8:48/m) 135/147bpm 49cal 6.81/7.24mph 13) 0.12m - 1:03(8:46/m) 136/137bpm 6cal 6.85/7.28mph Into a strong headwind on the way back, nearing walking at Davaar House. Add a comment	5.5mi, 47:32 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 110/121bpm 55cal 6.79/7.6mph 2) 1m - 8:44(8:44/m) 129/140bpm 73cal 6.87/7.37mph 3) 1m - 8:48(8:48/m) 134/147bpm 76cal 6.81/7.35mph 4) 1m - 8:29(8:29/m) 134/184bpm 69cal 7.07/7.97mph 5) 1m - 8:20(8:20/m) 136/183bpm 70cal 7.19/7.76mph 6) 0.5m - 4:19(8:38/m) 137/142bpm 36cal 6.96/7.18mph Felt strong. Add a comment	8.6mi, 1:12:08 Running - Intervals Split Summary === 1) 1m - 9:18(9:18/m) 147/172bpm 90cal 6.46/7.49mph 2) 1m - 9:01(9:01/m) 130/170bpm 68cal 6.65/7.39mph 3) 1m - 8:09(8:09/m) 136/152bpm 69cal 7.37/9.68mph 4) 1m - 7:39(7:39/m) 144/158bpm 71cal 7.84/9.39mph 5) 1m - 7:45(7:45/m) 152/161bpm 77cal 7.75/8.47mph 6) 1m - 8:04(8:04/m) 153/164bpm 81cal 7.43/8.81mph 7) 1m - 7:30(7:30/m) 154/162bpm 75cal 7.99/8.79mph 8) 1m - 9:03(9:03/m) 155/161bpm 91cal 6.63/8.54mph 9) 0.64m - 5:38(8:50/m) 154/160bpm 56cal 6.79/6.99mph CRC but ended up running in no man’s land after 1st rep down Drumore. 3, 4, 5, 4, 6 min intervals with 3 min recovery. Cold, windy and finished in sleet shower. Add a comment	5.9mi, 52:01 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 123/137bpm 71cal 6.49/7.41mph 2) 1m - 9:03(9:03/m) 130/137bpm 75cal 6.63/7.51mph 3) 1m - 8:45(8:45/m) 137/142bpm 77cal 6.86/7.18mph 4) 1m - 8:23(8:23/m) 134/139bpm 69cal 7.16/7.35mph 5) 1m - 8:38(8:38/m) 133/141bpm 68cal 6.94/7.41mph 6) 0.92m - 7:57(8:39/m) 134/141bpm 62cal 6.93/7.22mph Felt tired. 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	7	3:15:28 7:28/mi	77.22						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			3:20:29 77.22

2019	Distance	Date	Result	WAVA
Frankfurt Marathon	26.2mi	27 Oct	3:20:29	77.22%
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	1mi	20 Jul	6:59	61.46%
Scottish Fetch Mile Challenge Part Two (100m)	100mi	20 Jul	17	61.71%
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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