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iceblue F45

About

Race Times

All Races

Mileage

Training

Cambuslang Harriers, Campbeltown Running Club

Races
150
Miles
20892
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

Planned Races

26 May 19

Mull of Kintyre Half Marathon

Groups

This user is a member of Scottish Runners

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Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
100m	Scottish Fetch Mile Challenge Part Two (100m)100m	17	4:34	61.71	1
1mi	Scottish Fetch Mile Challenge1mi	6:59	6:59	61.46	1
4km	National XC Relays, Cumbernauld4km	16:13	6:31	74.85	6						17:20	16:13	17:18	16:32
3mi	WTR Handicap Race 53mi	20:27	6:49	72.67	5	20:58	21:10		20:27
5km	SHVC 5K Road Race Championships5km	19:27	6:16	81.65	11					20:35	20:03	19:42	19:27		20:34
3.7mi	Scottish Veteran Harriers Club Road Relays3.7mi	23:50	6:31	77.81	3							24:21	23:50		24:53
6km	SVHC XC Trial 6K6km	24:03	6:27	79.24	5						26:51	24:58	24:03
6.4km	West District XC Championships (Senior Women)6.4km	29:28	7:25	68.99	2							30:14	29:28
6.5km	West District XC Championships (Senior Women)6.5km	32:35	8:04	62.29	1						32:35
8km	Scottish National XC Champs - Senior Women8km	37:04	7:27	68.54	1							37:04
5mi	Tin Farm 55mi	39:13	7:51	65.16	9	42:18	43:09	44:04	41:36	40:39	39:13
5.9mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.9mi	38:45	6:37	78.38	3							39:41	38:45		39:32
6mi	Campbeltown Loch Esplanade 6 Miles6mi	46:14	7:42	64.51	3	46:14
10km	City of Stirling 10k10km	40:42	6:33	79.27	42	46:04	46:01	45:01	44:35	44:32	42:07	40:42	41:11	47:47	49:51
8.5mi	Crinan Puffer 8.58.5mi	54:48	6:27	82.50	4	1:05:12	1:03:32	1:03:27					54:48
10mi	Tom Scott Memorial 10 Mile Road Race10mi	1:07:29	6:45	78.31	3	1:16:14							1:07:29
10.5mi	Round Arran Road Relay - North 210.5mi	1:20:20	7:39	67.99	1					1:20:20
11.2mi	Gigha Challenge11.2mi	1:23:06	7:25	69.19	6	1:28:44	1:25:18	1:23:06	1:26:30
13.1mi	Great Scottish Run Half Marathon13.1mi	1:29:10	6:48	79.23	27	1:42:52		1:37:29	1:41:16	1:34:54	1:31:25	1:32:08	1:29:10	1:39:33
14mi	Kintyre Way Relay - Saddell to Campbeltown14mi	1:50:13	7:52	65.63	2	1:50:13	1:59:13
15.5mi	Kintyre Way Relay - Tayinloan to Carradale leg15.5mi	2:15:06	8:43	60.37	1					2:15:06
26.2mi	London Marathon26.2mi	3:15:28	7:28	76.35	5		3:52:59	3:47:12		3:31:25	3:19:44	3:15:28

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	138	0	0	0	0	0	0	0	850
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

Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1
10.1mi, 1:25:40 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 113/124bpm 61cal 6.84/7.76mph 2) 1m - 8:48(8:48/m) 128/139bpm 76cal 6.82/7.47mph 3) 1m - 9:45(9:45/m) 140/147bpm 93cal 6.16/7.26mph 4) 1m - 7:53(7:53/m) 138/143bpm 73cal 7.61/7.97mph 5) 1m - 9:05(9:05/m) 136/143bpm 79cal 6.61/7.78mph 6) 1m - 8:17(8:17/m) 134/141bpm 66cal 7.25/8.1mph 7) 1m - 9:00(9:00/m) 136/143bpm 73cal 6.67/7.35mph 8) 1m - 7:55(7:55/m) 133/141bpm 56cal 7.58/8.2mph 9) 1m - 7:45(7:45/m) 124/131bpm 30cal 7.74/8.43mph 10) 1m - 7:56(7:56/m) 122/145bpm 25cal 7.56/7.97mph 11) 0.05m - 30(10:06/m) 133/141bpm 4cal 5.95/7.41mph Enjoyed change of route. Add a comment	-	-	18mi, 2:25:58 Running - Long Run Split Summary === 1) 1m - 8:43(8:43/m) 120/132bpm 67cal 6.88/7.74mph 2) 1m - 8:30(8:30/m) 135/144bpm 78cal 7.06/7.56mph 3) 1m - 8:13(8:13/m) 138/144bpm 77cal 7.31/7.58mph 4) 1m - 8:08(8:08/m) 138/143bpm 74cal 7.38/7.62mph 5) 1m - 8:32(8:32/m) 142/152bpm 80cal 7.03/7.64mph 6) 1m - 8:14(8:14/m) 144/155bpm 78cal 7.29/7.68mph 7) 1m - 7:44(7:44/m) 131/142bpm 50cal 7.76/7.99mph 8) 1m - 7:53(7:53/m) 136/145bpm 63cal 7.61/7.89mph 9) 1m - 7:45(7:45/m) 135/143bpm 57cal 7.75/8.12mph 10) 1m - 7:54(7:54/m) 139/148bpm 63cal 7.59/8.27mph 11) 1m - 8:02(8:02/m) 144/150bpm 75cal 7.47/7.95mph 12) 1m - 8:06(8:06/m) 141/147bpm 65cal 7.41/7.72mph 13) 1m - 8:33(8:33/m) 145/152bpm 77cal 7.02/8.6mph 14) 1m - 7:39(7:39/m) 144/150bpm 64cal 7.84/8.29mph 15) 1m - 7:46(7:46/m) 136/144bpm 42cal 7.73/8.06mph 16) 1m - 7:53(7:53/m) 139/143bpm 52cal 7.61/8.04mph 17) 1m - 7:52(7:52/m) 145/156bpm 66cal 7.63/7.89mph 18) 1m - 8:08(8:08/m) 139/143bpm 49cal 7.38/7.83mph 19) 0.03m - 26(12:17/m) 140/145bpm 2cal 4.88/7.72mph Felt good in perfect running conditions and ran much further than planned! Add a comment	4.4mi, 41:36 Running - Recovery Run Split Summary === 1) 1m - 9:48(9:48/m) 177/187bpm 125cal 6.12/6.82mph 2) 1m - 9:38(9:38/m) 188/196bpm 125cal 6.23/6.82mph 3) 1m - 9:31(9:31/m) 195/210bpm 123cal 6.3/6.78mph 4) 1m - 9:09(9:09/m) 191/200bpm 119cal 6.56/7.51mph 5) 0.42m - 3:30(8:19/m) 183/187bpm 45cal 7.22/7.64mph Legs trashed after yesterday’s 18 miler! Add a comment	-	7.1mi, 59:44 Running - Strides Split Summary === 1) 1m - 8:51(8:51/m) 157/175bpm 94cal 6.78/7.41mph 2) 1m - 8:28(8:28/m) 123/128bpm 57cal 7.09/7.24mph 3) 1m - 8:30(8:30/m) 128/134bpm 64cal 7.06/7.28mph 4) 1m - 7:56(7:56/m) 136/148bpm 69cal 7.57/10.23mph 5) 1m - 8:01(8:01/m) 139/153bpm 71cal 7.48/10.14mph 6) 1m - 8:26(8:26/m) 131/139bpm 58cal 7.11/7.62mph 7) 1m - 8:20(8:20/m) 130/135bpm 54cal 7.2/7.45mph 8) 0.13m - 1:12(9:28/m) 131/133bpm 7cal 6.34/6.72mph 8 x 100m strides. Lovely night for a run. Add a comment
Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8
4.4mi, 40:55 Running - General Split Summary === 1) 1m - 9:10(9:10/m) 110/121bpm 59cal 6.55/6.89mph 2) 1m - 9:15(9:15/m) 117/124bpm 64cal 6.49/7.22mph 3) 1m - 9:18(9:18/m) 124/130bpm 70cal 6.46/6.99mph 4) 1m - 9:19(9:19/m) 133/163bpm 80cal 6.44/6.78mph 5) 0.43m - 3:54(9:04/m) 135/139bpm 34cal 6.62/6.82mph Add a comment	3.2mi, 20:39 Running - Race Split Summary === 1) 1m - 6:32(6:32/m) 174/188bpm 82cal 9.19/11.06mph 2) 1m - 6:31(6:31/m) 180/186bpm 84cal 9.22/9.54mph 3) 1m - 6:38(6:38/m) 185/192bpm 86cal 9.05/9.43mph 4) 0.15m - 58(6:25/m) 185/188bpm 12cal 9.35/9.39mph Felt rubbish in warm-up and nearly didn’t race. Started off way too far back, got totally boxed in and felt like I was taking it too easy. Shocked to see first mile was 6.31 (target pace) so kicked on overtaking all the way until I turned into the wind for the last 0.5 which was a bit of a struggle. Over the moon with run despite being over a minute slower than PB. Bit of a confidence boost. 5th May 2019, 8:56pm Ally C wrote: Great run Jennifer. Thanks for your thankyou letter. Now to get some solid marathon training under the belt! Add a comment 2mi, 16:36 Running - General Split Summary === 1) 0.17m - 1:27(8:29/m) 115/126bpm 9cal 7.08/8.39mph 2) 0m - 1(5:59/m) 123/123bpm 10.04/7.06mph 3) 1m - 8:14(8:14/m) 128/179bpm 70cal 7.29/7.85mph 4) 0.86m - 6:54(8:01/m) 178/183bpm 88cal 7.49/7.93mph Add a comment	4.1mi, 38:00 Running - Recovery Run Add a comment	16mi, 2:23:22 Running - Long Run Split Summary === 1) 1m - 9:04(9:04/m) 121/130bpm 68cal 6.62/7.53mph 2) 1m - 8:49(8:49/m) 119/124bpm 60cal 6.81/6.99mph 3) 1m - 8:39(8:39/m) 122/137bpm 58cal 6.94/7.18mph 4) 1m - 9:01(9:01/m) 125/130bpm 63cal 6.65/7.03mph 5) 1m - 9:03(9:03/m) 123/126bpm 56cal 6.63/7.24mph 6) 1m - 8:07(8:07/m) 121/132bpm 44cal 7.39/7.62mph 7) 1m - 10:02(10:02/m) 117/127bpm 44cal 5.98/7.31mph 8) 1m - 8:34(8:34/m) 117/122bpm 37cal 7/7.56mph 9) 1m - 8:41(8:41/m) 118/123bpm 39cal 6.9/7.81mph 10) 1m - 9:02(9:02/m) 120/134bpm 43cal 6.64/7.81mph 11) 1m - 10:02(10:02/m) 126/132bpm 61cal 5.98/7.14mph 12) 1m - 8:15(8:15/m) 125/131bpm 47cal 7.28/7.64mph 13) 1m - 8:57(8:57/m) 119/123bpm 34cal 6.71/7.53mph 14) 1m - 9:03(9:03/m) 122/137bpm 42cal 6.63/6.95mph 15) 1m - 8:50(8:50/m) 122/127bpm 40cal 6.8/7.24mph 16) 1m - 8:57(8:57/m) 120/124bpm 36cal 6.71/7.26mph 17) 0.02m - 16(14:00/m) 115/115bpm 4.29/6.1mph Add a comment	6.2mi, 1:01:31 Running - General Split Summary === 1) 1m - 9:36(9:36/m) 104/114bpm 53cal 6.25/6.95mph 2) 1m - 10:20(10:20/m) 120/155bpm 74cal 5.81/6.57mph 3) 1m - 10:43(10:43/m) 137/174bpm 95cal 5.6/6.62mph 4) 1m - 10:48(10:48/m) 164/176bpm 120cal 5.55/6.47mph 5) 1m - 9:25(9:25/m) 171/184bpm 111cal 6.37/7.33mph 6) 1m - 8:58(8:58/m) 167/173bpm 102cal 6.7/7.2mph 7) 0.18m - 1:42(9:37/m) 165/182bpm 18cal 6.24/6.91mph Sore, tired legs. Add a comment	-	3.1mi, 28:40 Running - Warm Up Warm-up into the wind and rain to Davaar House. Add a comment 5.7mi, 44:09 Running - Tempo 4 miles tempo from Davaar House, along High Street, Millknowe. Wind assisted. Splits dreadful, legs felt tired and stiff. Legs felt wrecked on the cool-down. Add a comment
Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15
11mi, 1:37:56 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 112/123bpm 57cal 6.48/7.6mph 2) 1m - 9:14(9:14/m) 125/137bpm 69cal 6.5/7.31mph 3) 1m - 10:09(10:09/m) 136/144bpm 85cal 5.91/7.1mph 4) 1m - 8:16(8:16/m) 124/139bpm 50cal 7.26/7.72mph 5) 1m - 9:30(9:30/m) 126/144bpm 58cal 6.32/7.97mph 6) 1m - 9:10(9:10/m) 134/144bpm 69cal 6.55/7.58mph 7) 1m - 8:09(8:09/m) 121/137bpm 36cal 7.37/7.87mph 8) 1m - 9:18(9:18/m) 121/130bpm 39cal 6.45/7.01mph 9) 1m - 8:12(8:12/m) 132/171bpm 55cal 7.32/7.93mph 10) 1m - 8:11(8:11/m) 128/141bpm 47cal 7.34/8.08mph 11) 1m - 8:11(8:11/m) 128/136bpm 45cal 7.34/8.08mph 12) 0.03m - 22(12:53/m) 132/134bpm 2cal 4.66/5.78mph Add a comment	5.2mi, 47:22 Running - Recovery Run Split Summary === 1) 1m - 9:17(9:17/m) 111/132bpm 57cal 6.46/7.1mph 2) 1m - 9:13(9:13/m) 115/123bpm 57cal 6.51/7.24mph 3) 1m - 9:15(9:15/m) 124/136bpm 65cal 6.48/6.99mph 4) 1m - 9:12(9:12/m) 125/131bpm 63cal 6.52/7.1mph 5) 1m - 8:35(8:35/m) 128/140bpm 60cal 6.99/7.56mph 6) 0.2m - 1:49(9:10/m) 121/126bpm 9cal 6.55/7.06mph Add a comment	-	15.2mi, 2:03:43 Running - Long Run Split Summary === 1) 1m - 8:59(8:59/m) 125/138bpm 70cal 6.68/7.81mph 2) 1m - 8:13(8:13/m) 135/144bpm 71cal 7.3/7.64mph 3) 1m - 8:12(8:12/m) 141/146bpm 74cal 7.32/7.68mph 4) 1m - 8:30(8:30/m) 145/159bpm 78cal 7.06/7.62mph 5) 1m - 8:36(8:36/m) 152/157bpm 83cal 6.98/7.26mph 6) 1m - 8:00(8:00/m) 152/157bpm 77cal 7.49/8.2mph 7) 1m - 8:16(8:16/m) 152/158bpm 79cal 7.26/7.95mph 8) 1m - 8:03(8:03/m) 154/159bpm 79cal 7.46/8.16mph 9) 1m - 7:55(7:55/m) 154/161bpm 77cal 7.58/7.97mph 10) 1m - 8:33(8:33/m) 150/157bpm 77cal 7.02/7.91mph 11) 1m - 7:47(7:47/m) 147/152bpm 65cal 7.7/8.35mph 12) 1m - 7:30(7:30/m) 138/150bpm 38cal 8.01/8.25mph 13) 1m - 7:39(7:39/m) 141/149bpm 48cal 7.85/8.16mph 14) 1m - 7:50(7:50/m) 144/149bpm 56cal 7.66/8.14mph 15) 1m - 7:55(7:55/m) 142/146bpm 50cal 7.58/8.16mph 16) 0.23m - 1:47(7:37/m) 142/148bpm 10cal 7.89/8.16mph Good run, good pace although felt tired over the last couple of miles. Add a comment	5.1mi, 46:22 Running - General Split Summary === 1) 1m - 9:25(9:25/m) 123/148bpm 70cal 6.37/7.03mph 2) 1m - 9:06(9:06/m) 118/125bpm 59cal 6.6/7.18mph 3) 1m - 9:17(9:17/m) 125/130bpm 68cal 6.46/7.03mph 4) 1m - 8:58(8:58/m) 133/146bpm 72cal 6.69/7.33mph 5) 1m - 8:38(8:38/m) 128/138bpm 59cal 6.95/7.31mph 6) 0.1m - 59(10:00/m) 127/129bpm 6cal 6/6.93mph Add a comment	1.1mi, 9:36 Running - Warm Down Split Summary === 1) 1m - 8:51(8:51/m) 150/169bpm 88cal 6.78/7.76mph 2) 0.08m - 45(9:37/m) 158/162bpm 8cal 6.24/6.97mph Add a comment 3.1mi, 21:09 Running - Time Trial Split Summary === 1) 1m - 6:31(6:31/m) 136/150bpm 58cal 9.2/11.12mph 2) 1m - 6:52(6:52/m) 150/163bpm 68cal 8.74/9.1mph 3) 1m - 7:06(7:06/m) 153/158bpm 71cal 8.46/9.1mph 4) 0.12m - 40(5:44/m) 153/155bpm 6cal 10.46/10.12mph CRC 5k time trial. Poor effort, got slower with every mile. Probably started off too fast. Add a comment 1.2mi, 9:14 Running - Warm Up Split Summary === 1) 1m - 8:04(8:04/m) 133/149bpm 69cal 7.44/7.91mph 2) 0.16m - 1:10(7:24/m) 137/143bpm 10cal 8.1/8.27mph Add a comment 2mi, 16:41 Running - Warm Up Split Summary === 1) 1m - 8:53(8:53/m) 114/128bpm 59cal 6.75/7.91mph 2) 0.95m - 7:47(8:10/m) 125/130bpm 60cal 7.36/7.81mph Add a comment	12.1mi, 1:40:59 Running - Medium Long Run Split Summary === 1) 1m - 9:06(9:06/m) 133/142bpm 80cal 6.59/7.7mph 2) 1m - 8:32(8:32/m) 158/177bpm 91cal 7.04/7.49mph 3) 1m - 8:16(8:16/m) 141/173bpm 70cal 7.26/7.62mph 4) 1m - 8:24(8:24/m) 134/145bpm 66cal 7.14/7.93mph 5) 1m - 8:23(8:23/m) 131/137bpm 58cal 7.15/7.39mph 6) 1m - 8:23(8:23/m) 132/143bpm 57cal 7.16/7.35mph 7) 1m - 8:21(8:21/m) 133/139bpm 58cal 7.19/7.47mph 8) 1m - 8:34(8:34/m) 130/136bpm 49cal 7.01/7.97mph 9) 1m - 8:12(8:12/m) 130/134bpm 45cal 7.32/7.49mph 10) 1m - 8:00(8:00/m) 127/138bpm 37cal 7.5/7.95mph 11) 1m - 8:16(8:16/m) 131/137bpm 45cal 7.25/7.62mph 12) 1m - 8:04(8:04/m) 131/137bpm 44cal 7.43/7.87mph 13) 0.05m - 28(9:24/m) 131/132bpm 2cal 6.38/7.53mph Good run on stiff legs. 15th May 2019, 11:05pm Ally C wrote: Good to see you getting some big miles in. Good luck for the MOK. 16th May 2019, 8:30pm iceblue wrote: Thanks Ally, looking forward to MOK, enjoying getting the miles in again for the 2 marathons that I’ve entered! Add a comment
Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22
-	9.1mi, 1:15:25 Running - General Split Summary === 1) 1m - 8:51(8:51/m) 112/124bpm 57cal 6.78/7.28mph 2) 1m - 8:19(8:19/m) 127/135bpm 68cal 7.21/7.47mph 3) 1m - 8:14(8:14/m) 130/135bpm 67cal 7.29/7.56mph 4) 1m - 8:12(8:12/m) 132/135bpm 67cal 7.32/7.66mph 5) 1m - 8:23(8:23/m) 134/140bpm 70cal 7.16/7.26mph 6) 1m - 7:50(7:50/m) 140/152bpm 70cal 7.65/9.04mph 7) 1m - 8:23(8:23/m) 135/143bpm 66cal 7.16/7.37mph 8) 1m - 8:00(8:00/m) 139/159bpm 67cal 7.51/8.68mph 9) 1m - 8:27(8:27/m) 132/139bpm 57cal 7.1/7.28mph 10) 0.08m - 47(9:12/m) 134/137bpm 5cal 6.52/7.45mph Feeling left hip flexor, legs still feeling stiff. Incorporated 2 sets of 100m strides. Add a comment	-	9.1mi, 1:12:15 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 129/145bpm 77cal 6.7/7.49mph 2) 1m - 8:20(8:20/m) 139/146bpm 78cal 7.19/7.74mph 3) 1m - 8:14(8:14/m) 141/147bpm 78cal 7.29/7.49mph 4) 1m - 8:03(8:03/m) 143/150bpm 76cal 7.46/8.01mph 5) 1m - 7:52(7:52/m) 140/146bpm 72cal 7.62/7.99mph 6) 1m - 7:39(7:39/m) 141/146bpm 69cal 7.85/8.06mph 7) 1m - 7:49(7:49/m) 144/152bpm 73cal 7.67/8.1mph 8) 1m - 7:39(7:39/m) 142/149bpm 68cal 7.84/8.08mph 9) 1m - 7:16(7:16/m) 146/151bpm 69cal 8.26/9.1mph 10) 0.06m - 26(7:35/m) 149/151bpm 4cal 7.92/8.64mph Felt good and managed to up the pace towards the end. Add a comment	4.4mi, 39:35 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 126/132bpm 77cal 6.48/6.99mph 2) 1m - 9:05(9:05/m) 134/137bpm 82cal 6.61/7.33mph 3) 1m - 8:57(8:57/m) 140/143bpm 84cal 6.7/7.37mph 4) 1m - 8:35(8:35/m) 142/146bpm 77cal 6.98/7.95mph 5) 0.42m - 3:42(8:50/m) 146/146bpm 36cal 6.79/7 Add a comment	3mi, 24:55 Running - Intervals Split Summary === 1) 0.11m - 35(5:27/m) 122/130bpm 4cal 11.01/11.52mph 2) 0.05m - 25(9:02/m) 133/148bpm 3cal 6.64/11.12mph 3) 0.1m - 35(5:53/m) 130/130bpm 5cal 10.21/10.71mph 4) 0.05m - 25(9:01/m) 136/140bpm 3cal 6.66/10.73mph 5) 0.1m - 35(5:57/m) 134/139bpm 5cal 10.08/10.67mph 6) 0.05m - 25(8:57/m) 136/140bpm 3cal 6.7/10.73mph 7) 0.1m - 35(5:44/m) 133/136bpm 5cal 10.46/11.15mph 8) 0.05m - 25(8:55/m) 138/143bpm 3cal 6.73/11.08mph 9) 0.1m - 35(5:54/m) 136/141bpm 5cal 10.16/10.98mph 10) 0.04m - 25(9:59/m) 139/143bpm 3cal 6.01/10.87mph 11) 1m - 8:57(8:57/m) 129/137bpm 76cal 6.7/7.1mph 12) 1m - 8:35(8:35/m) 129/132bpm 69cal 6.99/7.22mph 13) 0.27m - 2:23(8:54/m) 130/135bpm 19cal 6.74/7.31mph 3rd set. Legs felt wrecked on the cool-down. Add a comment 1.1mi, 8:17 Running - Intervals Split Summary === 1) 0.1m - 35(5:52/m) 99/128bpm 2cal 10.24/11.81mph 2) 0.05m - 25(8:44/m) 133/150bpm 3cal 6.87/10.9mph 3) 0.1m - 35(5:43/m) 130/133bpm 5cal 10.5/10.6mph 4) 0.05m - 25(8:34/m) 135/139bpm 3cal 7.01/10.69mph 5) 0.1m - 35(5:50/m) 140/144bpm 5cal 10.28/10.73mph 6) 0.05m - 25(8:50/m) 138/141bpm 3cal 6.79/10.69mph 7) 0.1m - 35(5:57/m) 136/138bpm 5cal 10.08/10.75mph 8) 0.05m - 25(8:41/m) 143/147bpm 3cal 6.91/10.62mph 9) 0.1m - 35(5:59/m) 137/139bpm 5cal 10.03/10.42mph 10) 0.05m - 25(9:04/m) 142/146bpm 3cal 6.62/10.42mph 11) 0m - 1(1:15:20/m) 140/140bpm 0.78/5.7mph 12) 0m - 1(7:50/m) 139/139bpm 7.65/5.7mph 13) 0m - 1(1:56:43/m) 138/138bpm 0.51/0.13mph 14) 0m - 2(8:09:47/m) 138/138bpm 0.12/0.13mph 15) 0.36m - 3:11(8:50/m) 130/138bpm 27cal 6.79/7.2mph 2nd set. Add a comment 3.3mi, 28:05 Running - Intervals Split Summary === 1) 1m - 9:03(9:03/m) 123/128bpm 70cal 6.63/7.49mph 2) 1m - 8:46(8:46/m) 124/130bpm 67cal 6.85/7.08mph 3) 0.27m - 2:16(8:31/m) 127/130bpm 17cal 7.04/7.1mph 4) 0.09m - 35(6:12/m) 133/142bpm 5cal 9.68/10.02mph 5) 0.05m - 25(9:08/m) 147/154bpm 4cal 6.57/9.85mph 6) 0.09m - 35(6:26/m) 144/147bpm 5cal 9.34/9.93mph 7) 0.04m - 25(9:23/m) 154/171bpm 4cal 6.39/9.93mph 8) 0.09m - 35(6:10/m) 163/172bpm 6cal 9.72/10.23mph 9) 0.05m - 25(9:05/m) 156/164bpm 4cal 6.61/10.31mph 10) 0.09m - 35(6:20/m) 148/152bpm 5cal 9.47/10.16mph 11) 0.05m - 25(8:56/m) 153/156bpm 4cal 6.72/10.18mph 12) 0.1m - 35(5:58/m) 148/154bpm 5cal 10.06/10.96mph 13) 0.05m - 25(8:48/m) 160/168bpm 4cal 6.82/10.73mph 14) 0.33m - 3:01(9:16/m) 134/161bpm 25cal 6.47/7.2mph Warm-up then first set of 35 secs with 25 secs recovery. Done with the wind at my back. 3 mins between sets. Add a comment	-

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

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