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iceblue F45

About

Race Times

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Mileage

Training

Cambuslang Harriers, Campbeltown Running Club

Races
151
Miles
21251
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	96	0	0	0	0	0	1209
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

Tue 18th Jun Jun 18	Wed 19th Jun Jun 19	Thu 20th Jun Jun 20	Fri 21st Jun Jun 21	Sat 22nd Jun Jun 22	Sun 23rd Jun Jun 23	Mon 24th Jun Jun 24
8.2mi, 1:10:38 Running - Strides Split Summary === 1) 1m - 9:14(9:14/m) 123/159bpm 63cal 6.5/7.53mph 2) 1m - 8:55(8:55/m) 118/125bpm 56cal 6.73/7.16mph 3) 1m - 8:53(8:53/m) 124/129bpm 60cal 6.76/7.01mph 4) 1m - 8:46(8:46/m) 129/151bpm 63cal 6.85/7.53mph 5) 1m - 8:03(8:03/m) 137/143bpm 66cal 7.45/9.37mph 6) 1m - 8:10(8:10/m) 139/150bpm 68cal 7.35/9.23mph 7) 1m - 8:31(8:31/m) 140/162bpm 69cal 7.04/9.39mph 8) 1m - 8:39(8:39/m) 136/143bpm 62cal 6.94/7.18mph 9) 0.16m - 1:28(9:10/m) 151/177bpm 12cal 6.54/7.14mph 4 miles warm-up then 10 x 150m strides. Legs felt tired and pace poor. Add a comment	14.1mi, 2:02:55 Running - Medium Long Run Split Summary === 1) 1m - 9:08(9:08/m) 115/138bpm 59cal 6.57/7.56mph 2) 1m - 8:45(8:45/m) 124/144bpm 64cal 6.86/7.2mph 3) 1m - 8:45(8:45/m) 124/135bpm 60cal 6.86/7.08mph 4) 1m - 8:46(8:46/m) 124/128bpm 58cal 6.84/7.16mph 5) 1m - 8:47(8:47/m) 125/130bpm 57cal 6.83/6.95mph 6) 1m - 8:44(8:44/m) 130/155bpm 62cal 6.87/7.16mph 7) 1m - 8:39(8:39/m) 130/134bpm 60cal 6.93/7.49mph 8) 1m - 9:05(9:05/m) 132/142bpm 64cal 6.6/6.97mph 9) 1m - 8:55(8:55/m) 133/137bpm 63cal 6.73/7.89mph 10) 1m - 8:38(8:38/m) 142/158bpm 72cal 6.95/7.85mph 11) 1m - 8:32(8:32/m) 136/155bpm 59cal 7.03/7.74mph 12) 1m - 8:38(8:38/m) 137/148bpm 63cal 6.95/7.26mph 13) 1m - 8:43(8:43/m) 153/182bpm 81cal 6.88/7.64mph 14) 1m - 8:20(8:20/m) 169/177bpm 93cal 7.19/7.62mph 15) 0.05m - 29(9:30/m) 171/175bpm 5cal 6.31/7.64mph Legs really tired and got soaked to the skin. Managed to tough it out to complete the distance. Add a comment	-	6.1mi, 54:39 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 153/159bpm 91cal 6.58/7.6mph 2) 1m - 9:15(9:15/m) 162/165bpm 98cal 6.48/7.2mph 3) 1m - 9:20(9:20/m) 168/171bpm 106cal 6.43/6.95mph 4) 1m - 9:14(9:14/m) 173/173bpm 112cal 6.5/7.24mph 5) 1m - 8:41(8:41/m) 173/173bpm 106cal 6.91/7.45mph 6) 1m - 8:32(8:32/m) 173/173bpm 104cal 7.03/7.53mph 7) 0.05m - 29(9:55/m) 173/173bpm 5cal 6.05/6.99mph Legs still tired. Add a comment	-	2mi, 17:48 Running - Warm Down Split Summary === 1) 1m - 8:55(8:55/m) 119/141bpm 61cal 6.73/7.1mph 2) 1m - 8:30(8:30/m) 132/141bpm 69cal 7.06/7.24mph 3) 0.03m - 23(11:10/m) 135/137bpm 3cal 5.38/6.72mph Post race cool-down after burger not a good idea. Add a comment 6.2mi, 45:12 Running - Race Split Summary === 1) 1m - 6:47(6:47/m) 124/151bpm 48cal 8.84/9.93mph 2) 1m - 7:17(7:17/m) 152/164bpm 67cal 8.25/9.04mph 3) 1m - 7:30(7:30/m) 154/163bpm 70cal 7.99/8.95mph 4) 1m - 8:20(8:20/m) 154/166bpm 78cal 7.2/8.85mph 5) 1m - 6:57(6:57/m) 154/167bpm 64cal 8.63/9.6mph 6) 1m - 7:21(7:21/m) 154/165bpm 68cal 8.16/9.5mph 7) 0.16m - 1:00(6:09/m) 152/154bpm 8cal 9.76/9.73mph Carradale Canter. Official time 45.11, disappointed to run slowest time on this course. Very warm. 2nd female behind Jennifer. Add a comment 2.1mi, 18:23 Running - Warm Up Split Summary === 1) 1m - 8:52(8:52/m) 122/134bpm 61cal 6.77/7.28mph 2) 1m - 8:44(8:44/m) 133/143bpm 69cal 6.87/7.83mph 3) 0.1m - 47(7:57/m) 137/140bpm 6cal 7.55/7.26mph Add a comment	5.2mi, 46:54 Running - General Split Summary === 1) 1m - 9:29(9:29/m) 134/140bpm 79cal 6.33/7.72mph 2) 1m - 8:43(8:43/m) 143/146bpm 78cal 6.88/7.51mph 3) 1m - 8:54(8:54/m) 149/152bpm 82cal 6.74/7.1mph 4) 1m - 9:07(9:07/m) 154/154bpm 87cal 6.58/6.72mph 5) 1m - 8:59(8:59/m) 154/154bpm 86cal 6.68/7.41mph 6) 0.18m - 1:42(9:14/m) 154/154bpm 16cal 6.49/6.82mph Felt wobbly on the grass and on the road afterwards. Add a comment
Tue 25th Jun Jun 25	Wed 26th Jun Jun 26	Thu 27th Jun Jun 27	Fri 28th Jun Jun 28	Sat 29th Jun Jun 29	Sun 30th Jun Jun 30	Mon 1st Jul Jul 1
7mi, 1:06:21 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 150/173bpm 80cal 6.67/7.41mph 2) 1m - 9:43(9:43/m) 130/149bpm 70cal 6.18/7.24mph 3) 1m - 10:03(10:03/m) 144/155bpm 88cal 5.97/6.66mph 4) 1m - 8:27(8:27/m) 146/162bpm 73cal 7.1/8.22mph 5) 1m - 10:04(10:04/m) 132/164bpm 60cal 5.96/8.04mph 6) 1m - 10:29(10:29/m) 125/148bpm 47cal 5.73/7.87mph 7) 1m - 8:33(8:33/m) 132/138bpm 52cal 7.01/7.49mph 8) 0.01m - 3(7:32/m) 129/130bpm 7.96/7.16mph Add a comment	12.1mi, 1:38:35 Running - Medium Long Run Split Summary === 1) 1m - 9:22(9:22/m) 106/112bpm 50cal 6.4/7.53mph 2) 1m - 8:27(8:27/m) 114/117bpm 50cal 7.1/7.47mph 3) 1m - 8:12(8:12/m) 120/123bpm 52cal 7.31/7.7mph 4) 1m - 7:45(7:45/m) 125/126bpm 52cal 7.74/8.2mph 5) 1m - 8:02(8:02/m) 126/126bpm 52cal 7.46/7.93mph 6) 1m - 8:18(8:18/m) 126/126bpm 51cal 7.23/8.37mph 7) 1m - 8:32(8:32/m) 126/126bpm 51cal 7.03/8.12mph 8) 1m - 8:39(8:39/m) 126/126bpm 49cal 6.93/7.97mph 9) 1m - 8:21(8:21/m) 126/126bpm 45cal 7.18/7.81mph 10) 1m - 7:50(7:50/m) 126/126bpm 41cal 7.66/8.18mph 11) 1m - 7:30(7:30/m) 126/126bpm 38cal 8.01/8.18mph 12) 1m - 7:09(7:09/m) 126/126bpm 35cal 8.39/9.16mph 13) 0.06m - 28(7:07/m) 126/126bpm 2cal 8.44/9.06mph Great run in the 21 degree sunshine😀 legs felt tired and a bit dehyrated on the way back. Add a comment	-	11.1mi, 1:25:35 Running - Tempo Split Summary === 1) 1m - 8:28(8:28/m) 121/131bpm 60cal 7.09/7.47mph 2) 1m - 8:22(8:22/m) 132/140bpm 68cal 7.17/7.6mph 3) 1m - 8:25(8:25/m) 140/146bpm 73cal 7.13/7.28mph 4) 1m - 7:28(7:28/m) 151/158bpm 69cal 8.03/8.25mph 5) 1m - 7:24(7:24/m) 153/158bpm 70cal 8.11/9.1mph 6) 1m - 6:57(6:57/m) 155/160bpm 66cal 8.63/9.04mph 7) 1m - 7:04(7:04/m) 154/158bpm 66cal 8.5/9.02mph 8) 1m - 7:27(7:27/m) 154/157bpm 70cal 8.05/8.41mph 9) 1m - 7:28(7:28/m) 154/157bpm 70cal 8.04/9.02mph 10) 1m - 8:04(8:04/m) 134/158bpm 34cal 7.43/9.02mph 11) 1m - 8:05(8:05/m) 140/148bpm 49cal 7.42/7.95mph 12) 0.05m - 23(7:35/m) 145/146bpm 3cal 7.92/7.49mph 3 miles warm-up, 6 miles tempo, 2 miles cool-down with Kenster. Pleased enough with pace although more like MP. Add a comment	5.2mi, 45:08 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 115/126bpm 60cal 6.65/7.47mph 2) 1m - 8:52(8:52/m) 123/130bpm 65cal 6.76/6.99mph 3) 1m - 8:38(8:38/m) 130/148bpm 68cal 6.95/7.24mph 4) 1m - 8:37(8:37/m) 134/149bpm 71cal 6.96/7.1mph 5) 1m - 8:30(8:30/m) 132/135bpm 66cal 7.06/7.33mph 6) 0.17m - 1:29(8:31/m) 133/135bpm 11cal 7.04/6.95mph Felt quite good. Add a comment	20.2mi, 3:04:01 Running - Long Run Split Summary === 1) 1m - 8:55(8:55/m) 132/142bpm 76cal 6.73/7.31mph 2) 1m - 9:05(9:05/m) 128/137bpm 72cal 6.61/7.26mph 3) 1m - 8:23(8:23/m) 131/135bpm 67cal 7.16/7.6mph 4) 1m - 8:38(8:38/m) 134/153bpm 71cal 6.95/7.6mph 5) 1m - 9:48(9:48/m) 143/147bpm 90cal 6.12/7.66mph 6) 1m - 9:01(9:01/m) 144/153bpm 83cal 6.66/7.89mph 7) 1m - 8:53(8:53/m) 148/159bpm 84cal 6.76/7.62mph 8) 1m - 8:36(8:36/m) 150/157bpm 82cal 6.98/7.74mph 9) 1m - 8:55(8:55/m) 151/162bpm 84cal 6.73/7.64mph 10) 1m - 10:27(10:27/m) 145/156bpm 85cal 5.74/7.45mph 11) 1m - 9:30(9:30/m) 150/186bpm 82cal 6.31/7.64mph 12) 1m - 9:41(9:41/m) 176/186bpm 119cal 6.19/7.81mph 13) 1m - 9:41(9:41/m) 172/181bpm 115cal 6.2/7.37mph 14) 1m - 9:17(9:17/m) 174/196bpm 111cal 6.46/7.41mph 15) 1m - 9:59(9:59/m) 175/181bpm 123cal 6.01/7.6mph 16) 1m - 8:42(8:42/m) 167/175bpm 97cal 6.89/7.43mph 17) 1m - 8:51(8:51/m) 168/171bpm 99cal 6.78/7.22mph 18) 1m - 8:26(8:26/m) 167/177bpm 93cal 7.12/7.51mph 19) 1m - 8:52(8:52/m) 170/174bpm 102cal 6.77/7.39mph 20) 1m - 8:20(8:20/m) 169/173bpm 94cal 7.2/7.37mph 21) 0.23m - 2:01(8:44/m) 169/173bpm 22cal 6.87/7.31mph Legs died once I hit Pennygown trail and crawled on the uphills. Felt better over the last 4 miles over Tarmac. Add a comment	-
Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6	Sun 7th Jul Jul 7	Mon 8th Jul Jul 8
2.8mi, 23:07 Running - Warm Down Split Summary === 1) 1m - 8:05(8:05/m) 134/139bpm 73cal 7.42/7.95mph 2) 1m - 8:07(8:07/m) 142/145bpm 79cal 7.39/7.7mph 3) 0.83m - 6:55(8:19/m) 145/145bpm 67cal 7.21/7.53mph Add a comment 3.1mi, 21:39 Running - Race Split Summary === 1) 1m - 6:47(6:47/m) 120/129bpm 50cal 8.85/11.21mph 2) 1m - 7:03(7:03/m) 131/134bpm 60cal 8.5/9.12mph 3) 1m - 6:58(6:58/m) 136/138bpm 62cal 8.6/9.1mph 4) 0.13m - 51(6:23/m) 139/139bpm 7cal 9.39/9.58mph Add a comment 3.1mi, 26:04 Running - Warm Up Split Summary === 1) 1m - 8:53(8:53/m) 123/130bpm 68cal 6.76/8.01mph 2) 1m - 8:22(8:22/m) 133/136bpm 72cal 7.17/7.35mph 3) 1m - 8:14(8:14/m) 139/141bpm 74cal 7.29/7.53mph 4) 0.07m - 35(8:17/m) 141/142bpm 5cal 7.24/7.24mph CRC Handicap Race at Chiskan. Felt quite good, probably didn’t try hard pace going by pace. Add a comment	14.1mi, 2:01:56 Running - Medium Long Run Split Summary === 1) 1m - 9:05(9:05/m) 142/176bpm 85cal 6.61/8.01mph 2) 1m - 8:17(8:17/m) 127/144bpm 63cal 7.24/8.58mph 3) 1m - 8:56(8:56/m) 125/129bpm 63cal 6.72/7.45mph 4) 1m - 8:42(8:42/m) 130/137bpm 69cal 6.89/7.24mph 5) 1m - 8:29(8:29/m) 131/142bpm 64cal 7.08/7.85mph 6) 1m - 8:28(8:28/m) 129/139bpm 59cal 7.08/7.6mph 7) 1m - 8:34(8:34/m) 135/141bpm 70cal 7.01/7.18mph 8) 1m - 8:11(8:11/m) 133/138bpm 61cal 7.32/7.91mph 9) 1m - 8:46(8:46/m) 132/141bpm 60cal 6.85/7.6mph 10) 1m - 9:07(9:07/m) 135/147bpm 65cal 6.59/7.95mph 11) 1m - 8:28(8:28/m) 125/129bpm 30cal 7.09/7.76mph 12) 1m - 8:38(8:38/m) 126/132bpm 36cal 6.95/7.43mph 13) 1m - 9:01(9:01/m) 127/132bpm 44cal 6.65/6.99mph 14) 1m - 8:47(8:47/m) 126/129bpm 34cal 6.83/7.22mph 15) 0.05m - 27(8:25/m) 126/127bpm 1cal 7.12/6.47mph Hit the wall over the last couple of miles but pushed through. Add a comment	6.1mi, 58:06 Running - Recovery Run Split Summary === 1) 1m - 9:36(9:36/m) 106/111bpm 56cal 6.25/6.97mph 2) 1m - 9:24(9:24/m) 114/117bpm 61cal 6.38/6.8mph 3) 1m - 9:13(9:13/m) 120/124bpm 65cal 6.51/6.72mph 4) 1m - 9:25(9:25/m) 125/125bpm 70cal 6.37/6.7mph 5) 1m - 9:48(9:48/m) 125/125bpm 70cal 6.12/6.51mph 6) 1m - 9:31(9:31/m) 125/125bpm 64cal 6.3/7.06mph 7) 0.12m - 1:09(9:18/m) 125/125bpm 7cal 6.45/7.2mph Horrible run, freezing cold wind and legs aching. Add a comment	-	7.1mi, 59:14 Running - Strides Split Summary === 1) 1m - 8:58(8:58/m) 143/184bpm 81cal 6.69/7.76mph 2) 1m - 8:29(8:29/m) 127/178bpm 63cal 7.07/7.6mph 3) 1m - 8:41(8:41/m) 130/137bpm 69cal 6.92/7.35mph 4) 1m - 8:03(8:03/m) 134/153bpm 66cal 7.46/9.54mph 5) 1m - 7:37(7:37/m) 141/156bpm 69cal 7.88/10.06mph 6) 1m - 8:30(8:30/m) 131/144bpm 60cal 7.06/7.6mph 7) 1m - 8:27(8:27/m) 129/134bpm 53cal 7.1/7.37mph 8) 0.05m - 29(9:59/m) 132/134bpm 3cal 6.01/7.31mph 6 x 150m strides. Felt good. Add a comment	16.1mi, 2:10:00 Running - Marathon Pace Split Summary === 1) 1m - 9:04(9:04/m) 111/116bpm 59cal 6.62/7.33mph 2) 1m - 8:30(8:30/m) 119/122bpm 61cal 7.06/7.28mph 3) 1m - 8:21(8:21/m) 125/127bpm 64cal 7.19/7.47mph 4) 1m - 8:35(8:35/m) 130/131bpm 70cal 6.99/7.12mph 5) 1m - 8:32(8:32/m) 131/131bpm 68cal 7.03/7.31mph 6) 1m - 8:24(8:24/m) 131/131bpm 65cal 7.14/7.37mph 7) 0.38m - 3:14(8:28/m) 131/131bpm 24cal 7.09/7.33mph 8) 0m - 7(1:06:53/m) 131/131bpm 0.9/6.95mph 9) 0m - 6(18:56:55/m) 128/128bpm 0.05/0mph 10) 0m - 11(5:01:28/m) 125/127bpm 1cal 0.2/0mph 11) 1m - 7:22(7:22/m) 127/131bpm 48cal 8.15/8.68mph 12) 1m - 7:24(7:24/m) 131/131bpm 53cal 8.1/8.2mph 13) 1m - 7:26(7:26/m) 131/131bpm 52cal 8.07/8.16mph 14) 1m - 7:31(7:31/m) 131/131bpm 51cal 7.98/8.22mph 15) 1m - 7:31(7:31/m) 131/131bpm 49cal 7.98/8.16mph 16) 1m - 7:28(7:28/m) 131/131bpm 47cal 8.04/8.31mph Q17) 1m - 7:37(7:37/m) 131/131bpm 47cal 7.88/8.37mph 18) 1m - 7:37(7:37/m) 131/131bpm 46cal 7.87/8.18mph 19) 1m - 9:02(9:02/m) 131/131bpm 47cal 6.64/7.85mph 20) 0.66m - 5:57(8:57/m) 131/131bpm 29cal 6.7/7.2mph 6.38 miles warm-up into the breeze then 8 miles MP which felt a lot harder than it should. Aimed for 7.20 but gradually got slower. Legs felt wrecked on the cool-down. Add a comment	5.1mi, 47:24 Running - Recovery Run Split Summary === 1) 1m - 9:53(9:53/m) 102/116bpm 54cal 6.07/6.64mph 2) 1m - 9:25(9:25/m) 112/116bpm 59cal 6.37/6.8mph 3) 1m - 9:22(9:22/m) 117/121bpm 62cal 6.4/6.7mph 4) 1m - 9:22(9:22/m) 120/126bpm 63cal 6.4/6.62mph 5) 1m - 8:50(8:50/m) 119/124bpm 54cal 6.79/7.06mph 6) 0.05m - 31(10:30/m) 129/161bpm 3cal 5.72/6.66mph Slow, struggled to get going after yesterday’s run. Add a comment
Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13	Sun 14th Jul Jul 14	Mon 15th Jul Jul 15
-	9.1mi, 1:17:49 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 119/133bpm 67cal 6.65/8.06mph 2) 1m - 8:39(8:39/m) 123/134bpm 67cal 6.94/7.2mph 3) 1m - 8:28(8:28/m) 127/135bpm 67cal 7.08/7.43mph 4) 1m - 8:37(8:37/m) 128/132bpm 67cal 6.96/7.47mph 5) 1m - 8:27(8:27/m) 128/133bpm 64cal 7.1/7.37mph 6) 1m - 8:30(8:30/m) 131/136bpm 67cal 7.06/7.31mph 7) 1m - 8:28(8:28/m) 131/140bpm 64cal 7.09/7.26mph 8) 1m - 8:27(8:27/m) 129/136bpm 58cal 7.1/7.26mph 9) 1m - 8:15(8:15/m) 131/137bpm 59cal 7.27/7.76mph 10) 0.1m - 55(9:15/m) 133/134bpm 6cal 6.49/6.93mph Felt quite good, got soaked last couple of miles. Add a comment	-	8.1mi, 1:04:52 Running - Intervals Split Summary === 1) 1m - 8:58(8:58/m) 116/129bpm 65cal 6.69/7.6mph 2) 1m - 8:37(8:37/m) 123/135bpm 67cal 6.97/7.28mph 3) 0.11m - 53(8:06/m) 129/132bpm 7cal 7.41/7.41mph 4) 0.5m - 3:12(6:23/m) 150/157bpm 32cal 9.4/9.81mph 5) 0.24m - 2:00(8:28/m) 147/173bpm 20cal 7.08/9.83mph 6) 0.5m - 3:16(6:33/m) 152/158bpm 33cal 9.16/9.96mph 7) 0.22m - 2:00(8:56/m) 147/161bpm 20cal 6.72/9.2mph 8) 0.5m - 3:14(6:27/m) 153/158bpm 33cal 9.3/9.75mph 9) 0.22m - 2:00(9:14/m) 148/162bpm 20cal 6.5/9.37mph 10) 0.5m - 3:11(6:22/m) 151/159bpm 32cal 9.41/9.77mph 11) 0.21m - 2:00(9:22/m) 150/163bpm 20cal 6.4/9.79mph 12) 0.5m - 3:14(6:28/m) 152/158bpm 33cal 9.28/10.02mph 13) 0.23m - 2:00(8:47/m) 147/162bpm 19cal 6.83/9.73mph 14) 1m - 8:46(8:46/m) 135/141bpm 68cal 6.85/7.39mph 15) 1m - 8:38(8:38/m) 132/139bpm 52cal 6.95/7.06mph 16) 0.33m - 2:52(8:42/m) 129/133bpm 14cal 6.9/7.03mph Warm-up Low Askomil and back to war memorial then 5 x 800m intervals with 2 mins recovery doubling back into the wind. Pleased with splits considering recent form. Achilles seems to have settled down after rest day yesterday. Add a comment	6.1mi, 56:15 Running - Recovery Run Split Summary === 1) 0.79m - 7:40(9:44/m) 108/115bpm 48cal 6.16/6.95mph 2) 0.01m - 2(7:43/m) 113/113bpm 7.77/6.45mph 3) 1m - 9:20(9:20/m) 114/125bpm 62cal 6.42/6.68mph 4) 1m - 9:19(9:19/m) 116/122bpm 60cal 6.44/6.7mph 5) 1m - 8:59(8:59/m) 123/132bpm 65cal 6.68/6.99mph 6) 1m - 9:04(9:04/m) 127/135bpm 69cal 6.62/7.1mph 7) 1m - 9:06(9:06/m) 124/135bpm 60cal 6.59/6.74mph 8) 0.31m - 2:45(8:57/m) 126/136bpm 18cal 6.7/6.97mph Legs sore and stiff to begin with but felt better as the run progressed. Add a comment	15.4mi, 2:12:57 Running - Medium Long Run Split Summary === 1) 1m - 9:04(9:04/m) 177/185bpm 116cal 6.61/7.12mph 2) 1m - 8:44(8:44/m) 143/185bpm 77cal 6.87/7.18mph 3) 1m - 8:36(8:36/m) 128/132bpm 58cal 6.97/7.16mph 4) 1m - 9:09(9:09/m) 134/179bpm 69cal 6.56/7.1mph 5) 1m - 9:22(9:22/m) 148/161bpm 93cal 6.4/7.22mph 6) 1m - 8:11(8:11/m) 126/136bpm 37cal 7.33/7.58mph 7) 1m - 9:39(9:39/m) 142/153bpm 80cal 6.21/7.35mph 8) 1m - 8:22(8:22/m) 138/151bpm 61cal 7.18/7.81mph 9) 1m - 8:12(8:12/m) 133/147bpm 47cal 7.31/7.85mph 10) 1m - 8:38(8:38/m) 132/153bpm 47cal 6.94/7.85mph 11) 1m - 9:20(9:20/m) 142/152bpm 78cal 6.42/7.87mph 12) 1m - 8:00(8:00/m) 123/136bpm 22cal 7.5/7.78mph 13) 1m - 8:14(8:14/m) 137/143bpm 54cal 7.28/7.58mph 14) 1m - 8:19(8:19/m) 137/143bpm 54cal 7.22/7.41mph 15) 1m - 8:09(8:09/m) 139/144bpm 56cal 7.36/7.68mph 16) 0.36m - 2:55(8:02/m) 143/146bpm 24cal 7.48/7.74mph Feochaig and back. Warm. Felt strong over the last few miles from the sheepfanks. 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	9	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	28	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	1:37:19 74.02
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	5	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

2019	Date	Result	WAVA
Mull of Kintyre Half Marathon	26 May	1:37:19	74.02%
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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