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RicC M40

About

Race Times

All Races

Mileage

Training

Edinburgh Athletic Club

Races
172
Miles
22798
Miles
48
Miles
5669
WAVA
81.82%
Mile
4:52
5k
16:53
5M
28:49
10k
35:11
10M
59:17
Half
1:15:24
Mara
2:44:59
50k
4:27:33

About Me

I've always considered myself a bit of a runner since I was at school but only started running relatively seriously in 2006 shortly before Nike was launched in the UK. Since then I've become a regular and enthusiastic runner and have completed many races from 1 mile to ultra-marathons.

It's been a good few months with PB going everywhere - particularly pleased with improving my marathon PB by 5 minutes since this time last year.

Race Standard

Silver (70)

Current Status

Got a bit of a cold 🙁

Planned Races

20 Jun 19	Pentland Triathletes Solstice Tri
20 Jul 19	Castle Howard Sprint Triathlon
06 Oct 19	MBNA Chester Marathon

2019 Targets

BIKE
1000
RUN
2019
SWIM
5

Set your targets for 2019

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0	0	1.8	3.2	6.4	3.4	0	0	0	0	0	0	14.8
2019	195	132	185	102	149	74	0	0	0	0	0	0	836
2019	47	8	24	34	41	0	0	0	0	0	0	0	154
2018	0	0	0	0	0	0.8	1.4	0.9	0	0	1	0	4.1
2018	242	228	200	188	171	119	138	92	117	141	190	140	1966
2018	24	6	0	29	45	75	100	169	131	39	39	11	668
2017	0	0	0	4.7	0	0	0.3	0.2	0	0	0	0	5.1
2017	242	204	199	138	179	144	184	268	185	113	150	167	2173
2017	20	17	27	8	21	35	31	51	93	29	26	15	372
2016	0.3	0.6	0.1	0.3	0	0.8	1.2	0.9	0	0.3	0	0.4	5
2016	177	205	266	132	163	161	230	262	233	163	159	204	2354
2016	15	0	23	8	63	67	31	34	63	38	33	17	392
2015	0.1	0.2	0	0	0.1	0.2	0	5.9	0.3	0	0.1	0	6.8
2015	184	213	213	172	241	108	166	139	210	123	149	167	2085
2015	37	30	41	45	58	136	50	20	29	16	45	31	537
2014	0.4	0	0	0	0	0	0	0	0	0	0	0	0.4
2014	196	207	200	183	131	146	40	50	132	158	149	187	1779
2014	41	17	37	35	32	17	98	183	101	50	33	33	676
2013	0.1	0	0.1	0.2	0.4	0.1	0.2	0.4	3.7	3.1	1.2	0	9.2
2013	224	206	179	160	69	120	151	208	188	162	175	148	1990
2013	57	49	25	32	135	67	53	43	102	63	68	34	728
2012	0.1	0	0.2	0.1	0	0.2	0	0.2	0.3	0.1	0.1	0.1	1.3
2012	202	226	150	144	132	154	205	241	216	130	140	165	2104
2012	57	38	80	0	54	56	81	45	44	30	35	0	519
2011	0	0	0	0	0.2	0.5	0.3	0.2	0.4	0.1	0.1	0	1.6
2011	160	175	97	119	146	150	181	208	181	134	112	200	1864
2011	62	44	23	133	116	188	159	85	42	49	82	24	1007
2010	77	95	143	133	143	119	130	151	180	184	49	100	1504
2010	0	0	0	0	0	0	155	74	21	34	37	0	320
2009	0	0	0	0	3	45	76	0	0	0	0	0	125
2009	0	0	0	0	28	62	111	0	0	0	0	0	201
2008	227	231	180	152	151	171	178	136	94	146	175	97	1937
2008	0	0	0	6	10	0	0	0	0	0	0	0	16
2007	133	175	145	121	137	156	103	122	138	133	132	130	1625
2007	0	0	0	0	30	40	0	9	0	0	0	0	79
2006	0	0	0	0	0	0	18	81	70	78	82	127	456

Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28
3.1mi, 25:14 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 137/145bpm 97cal 7.46/8.62mph 2) 1m - 8:10(8:10/m) 150/159bpm 112cal 7.35/8.75mph 3) 1m - 8:05(8:05/m) 157/165bpm 119cal 7.43/8.35mph 4) 0.12m - 57(7:59/m) 160/163bpm 14cal 7.52/7.95mph Add a comment	5mi, 38:52 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 143/159bpm 104cal 7.5/8.75mph 2) 1m - 7:27(7:27/m) 144/152bpm 94cal 8.06/8.66mph 3) 1m - 7:56(7:56/m) 152/169bpm 108cal 7.56/9.73mph 4) 1m - 7:29(7:29/m) 157/163bpm 108cal 8.02/9.39mph 5) 1m - 7:42(7:42/m) 153/161bpm 99cal 7.79/8.66mph 6) 0.04m - 18(8:22/m) 151/153bpm 3cal 7.16/7.76mph Add a comment 1.1mi, 14:44 Cross-Training - Walking Split Summary === 1) 1m - 13:33(13:33/m) 109/141bpm 105cal 66/110rpm 4.43/7.81mph 2) 0.14m - 1:11(8:27/m) 137/143bpm 14cal 91/94rpm 7.1/7.76mph Add a comment	1.1mi, 7:37 Cycling - General Split Summary === 1) 1.06m - 7:37(7:11/m) 121/151bpm 65cal 8.35/17.18mph Add a comment 3.4mi, 25:50 Running - General Split Summary === 1) 1m - 7:44(7:44/m) 144/151bpm 102cal 7.75/8.66mph 2) 1m - 7:37(7:37/m) 146/156bpm 98cal 7.88/8.68mph 3) 1m - 7:17(7:17/m) 154/162bpm 102cal 8.25/9.5mph 4) 0.41m - 3:12(7:51/m) 143/159bpm 34cal 7.64/8.62mph Add a comment 3.6mi, 27:55 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 131/144bpm 90cal 7.48/8.52mph 2) 1m - 7:47(7:47/m) 146/160bpm 101cal 7.72/9.12mph 3) 1m - 7:20(7:20/m) 155/161bpm 104cal 8.18/8.79mph 4) 0.61m - 4:47(7:48/m) 155/161bpm 67cal 7.69/8.77mph Add a comment	0.5mi, 19:10 Swimming - General Split Summary === 1) 0.14m - 5:28(39:06/m) 50cal 27/rpm 1.53/2.01mph 2) 0.02m - 34(36:23/m) 7cal 30/rpm 1.65/1.65mph 3) 0m - 31(/m) 4) 0.16m - 6:01(38:43/m) 59cal 28/rpm 1.55/2.03mph 5) 0m - 31(/m) 6) 0.16m - 5:54(37:58/m) 58cal 28/rpm 1.58/1.85mph 7) 0m - 12(/m) Add a comment 2.7mi, 1:21:07 Cross-Training - Walking Split Summary === 1) 1m - 31:52(31:52/m) 96/143bpm 148cal 33/79rpm 1.88/3.88mph 2) 1m - 32:24(32:24/m) 104/138bpm 159cal 38/83rpm 1.85/7.95mph 3) 0.66m - 16:51(25:32/m) 110/124bpm 74cal 40/80rpm 2.35/4.13mph Add a comment	7.5mi, 46:09 Running - General Split Summary === 1) 1m - 6:03(6:03/m) 162/173bpm 91cal 9.91/10.94mph 2) 1m - 6:01(6:01/m) 172/177bpm 98cal 9.98/11.19mph 3) 1m - 6:06(6:06/m) 170/179bpm 98cal 9.83/10.44mph 4) 1m - 6:41(6:41/m) 170/176bpm 106cal 8.97/10.12mph 5) 1m - 6:31(6:31/m) 167/175bpm 102cal 9.21/11.27mph 6) 1m - 6:14(6:14/m) 166/171bpm 95cal 9.63/11.06mph 7) 1m - 5:57(5:57/m) 167/170bpm 92cal 10.08/10.92mph 8) 0.47m - 2:36(5:34/m) 172/176bpm 41cal 10.79/11.46mph Add a comment	0mi, 24:44 Cross-Training - Yoga Split Summary === 1) 0m - 24:44(/m) 63/96bpm 41cal Add a comment 5.1mi, 41:45 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 121/139bpm 81cal 7.21/8.81mph 2) 1m - 8:06(8:06/m) 133/139bpm 90cal 7.42/8.18mph 3) 1m - 8:24(8:24/m) 143/155bpm 105cal 7.14/8.12mph 4) 1m - 8:10(8:10/m) 135/146bpm 83cal 7.34/8.18mph 5) 1m - 8:03(8:03/m) 143/155bpm 93cal 7.45/8.54mph 6) 0.1m - 43(7:05/m) 154/157bpm 10cal 8.46/8.33mph Add a comment	0mi, 42:39 Cycling - General Split Summary === 1) 0m - 42:39(/m) 127/156bpm 384cal Add a comment 4.2mi, 32:38 Running - General Split Summary === 1) 1m - 7:38(7:38/m) 140/152bpm 98cal 7.86/8.56mph 2) 1m - 7:57(7:57/m) 150/164bpm 112cal 7.55/8.5mph 3) 1m - 7:44(7:44/m) 145/160bpm 95cal 7.75/8.41mph 4) 1m - 7:42(7:42/m) 147/153bpm 93cal 7.8/8.43mph 5) 0.22m - 1:37(7:16/m) 144/150bpm 18cal 8.26/8.35mph Add a comment 3mi, 23:24 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 132/150bpm 90cal 7.65/9.33mph 2) 1m - 7:24(7:24/m) 150/165bpm 104cal 8.1/9.35mph 3) 1m - 7:55(7:55/m) 161/168bpm 123cal 7.58/9.27mph 4) 0.03m - 15(8:52/m) 168/170bpm 4cal 6.76/6.76mph Add a comment
Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4
6.3mi, 48:21 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 132/142bpm 93cal 7.33/10.21mph 2) 1m - 7:33(7:33/m) 131/143bpm 78cal 7.95/9.46mph 3) 1m - 6:59(6:59/m) 139/147bpm 79cal 8.6/9.37mph 4) 1m - 7:56(7:56/m) 132/153bpm 79cal 7.56/9.39mph 5) 1m - 7:57(7:57/m) 131/142bpm 76cal 7.55/8.37mph 6) 1m - 7:04(7:04/m) 144/158bpm 85cal 8.48/9.54mph 7) 0.33m - 2:41(8:10/m) 134/144bpm 24cal 7.35/8.14mph Add a comment	0.6mi, 25:20 Swimming - General Split Summary === 1) 0.16m - 5:58(38:26/m) 60cal 28/rpm 1.56/1.97mph 2) 0m - 31(/m) 3) 0.16m - 5:56(38:11/m) 60cal 28/rpm 1.57/1.68mph 4) 0m - 30(/m) 5) 0.16m - 5:58(38:24/m) 60cal 28/rpm 1.56/1.98mph 6) 0m - 31(/m) 7) 0.17m - 5:54(34:33/m) 67cal 27/rpm 1.74/4.3mph 8) 0m - 2(/m) Add a comment	1.1mi, 7:25 Cycling - General Split Summary === 1) 1.05m - 7:25(7:02/m) 123/141bpm 68cal 8.52/17.64mph Add a comment 3.3mi, 24:47 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 155/175bpm 116cal 7.5/8.35mph 2) 1m - 7:15(7:15/m) 174/180bpm 121cal 8.28/8.89mph 3) 1m - 7:11(7:11/m) 175/184bpm 120cal 8.35/9.27mph 4) 0.32m - 2:21(7:17/m) 174/176bpm 39cal 8.24/9.08mph Add a comment 0mi, 33:04 Cross-Training - Yoga Split Summary === 1) 0m - 33:04(/m) 50/112bpm 41cal Add a comment 5.1mi, 38:58 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 135/151bpm 98cal 7.43/8.29mph 2) 1m - 7:28(7:28/m) 144/155bpm 97cal 8.04/8.43mph 3) 1m - 7:36(7:36/m) 146/158bpm 97cal 7.89/8.58mph 4) 1m - 7:31(7:31/m) 134/152bpm 76cal 7.98/9.16mph 5) 1m - 7:51(7:51/m) 147/153bpm 96cal 7.65/8.33mph 6) 0.05m - 27(8:33/m) 148/152bpm 5cal 7.02/7.2mph Add a comment 0.5mi, 19:22 Swimming - General Split Summary === 1) 0.16m - 6:04(39:03/m) 60cal 28/rpm 1.54/2.18mph 2) 0m - 34(/m) 3) 0m - 1(/m) 4) 0.16m - 6:03(39:00/m) 60cal 28/rpm 1.54/1.8mph 5) 0m - 32(/m) 6) 0.16m - 6:01(38:41/m) 60cal 28/rpm 1.55/1.76mph 7) 0m - 7(/m) Add a comment	3.2mi, 41:20 Running - General Split Summary === 1) 1m - 11:32(11:32/m) 122/139bpm 109cal 5.21/6.74mph 2) 1m - 14:09(14:09/m) 120/137bpm 106cal 4.24/6.99mph 3) 1m - 13:34(13:34/m) 113/134bpm 96cal 4.42/7.03mph 4) 0.19m - 2:06(11:19/m) 106/116bpm 14cal 5.31/8.64mph Add a comment	4.2mi, 37:59 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 119/132bpm 87cal 6.45/7.56mph 2) 1m - 9:41(9:41/m) 120/133bpm 84cal 6.19/7.78mph 3) 1m - 8:17(8:17/m) 130/148bpm 82cal 7.25/8.85mph 4) 1m - 8:50(8:50/m) 129/154bpm 81cal 6.79/11.25mph 5) 0.21m - 1:53(9:03/m) 126/132bpm 15cal 6.63/7.89mph Add a comment	5.2mi, 41:20 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 115/138bpm 68cal 7.36/8.5mph 2) 1m - 7:47(7:47/m) 132/149bpm 86cal 7.72/8.5mph 3) 1m - 7:43(7:43/m) 133/141bpm 81cal 7.78/8.35mph 4) 1m - 7:57(7:57/m) 136/144bpm 83cal 7.54/8.41mph 5) 1m - 8:01(8:01/m) 141/148bpm 89cal 7.48/9.25mph 6) 0.22m - 1:43(7:57/m) 142/148bpm 19cal 7.55/8.06mph Add a comment	0mi, 40:04 Cycling - General Split Summary === 1) 0m - 40:04(/m) 135/174bpm 433cal Add a comment 5mi, 38:14 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 142/155bpm 103cal 7.62/9.2mph 2) 1m - 7:31(7:31/m) 145/151bpm 99cal 7.99/9.43mph 3) 1m - 7:30(7:30/m) 146/153bpm 96cal 8/8.83mph 4) 1m - 7:35(7:35/m) 151/155bpm 103cal 7.91/9.25mph 5) 1m - 7:39(7:39/m) 149/158bpm 93cal 7.84/8.95mph 6) 0.02m - 7(6:38/m) 147/147bpm 1cal 9.03/7.47mph Add a comment 0.5mi, 20:08 Swimming - General Split Summary === 1) 0.25m - 9:45(39:13/m) 95cal 28/rpm 1.53/1.84mph 2) 0m - 40(/m) 3) 0.28m - 9:36(34:21/m) 106cal 27/rpm 1.75/4.24mph 4) 0m - 7(/m) Add a comment
Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11
6.1mi, 41:42 Running - Treadmill Split Summary === 1) 0.62m - 5:01(8:04/m) 131/140bpm 57cal 7.43/7.85mph 2) 0.62m - 3:42(5:56/m) 152/156bpm 55cal 10.1/10.31mph 3) 0.25m - 2:00(7:55/m) 146/160bpm 26cal 7.58/10.27mph 4) 0.62m - 3:42(5:58/m) 154/159bpm 54cal 10.06/10.27mph 5) 0.26m - 2:00(7:47/m) 148/164bpm 26cal 7.72/10.12mph 6) 0.62m - 3:41(5:56/m) 154/160bpm 53cal 10.1/10.4mph 7) 0.26m - 2:00(7:48/m) 150/163bpm 26cal 7.69/10.25mph 8) 0.62m - 3:41(5:55/m) 156/162bpm 53cal 10.14/10.31mph 9) 0.26m - 2:00(7:49/m) 151/162bpm 26cal 7.67/10.14mph 10) 0.62m - 3:41(5:56/m) 158/164bpm 53cal 10.11/10.35mph 11) 0.25m - 2:00(7:52/m) 157/166bpm 28cal 7.63/10.21mph 12) 0.62m - 3:26(5:31/m) 164/170bpm 53cal 10.88/11.06mph 13) 0.26m - 2:00(7:48/m) 161/171bpm 29cal 7.7/11.04mph 14) 0.13m - 1:01(8:04/m) 147/150bpm 10cal 7.44/7.51mph 15) 0.04m - 1:48(40:18/m) 129/148bpm 9cal 1.49/6.7mph Add a comment 0mi, 32:05 Cross-Training - Yoga Split Summary === 1) 0m - 32:05(/m) 62/101bpm 54cal Add a comment 0.5mi, 19:00 Swimming - General Split Summary === 1) 0.17m - 5:55(34:39/m) 68cal 28/rpm 1.73/4.52mph 2) 0m - 30(/m) 3) 0.16m - 6:01(38:46/m) 60cal 29/rpm 1.55/1.83mph 4) 0m - 30(/m) 5) 0.16m - 5:57(38:20/m) 59cal 28/rpm 1.57/2.05mph 6) 0m - 6(/m) Add a comment	3.3mi, 25:00 Running - General Split Summary === 1) 1m - 7:46(7:46/m) 141/156bpm 101cal 7.72/8.43mph 2) 1m - 7:11(7:11/m) 153/156bpm 105cal 8.36/10.12mph 3) 1m - 7:28(7:28/m) 153/160bpm 105cal 8.04/10.18mph 4) 0.33m - 2:36(7:50/m) 157/161bpm 38cal 7.66/7.87mph Add a comment 2.9mi, 21:53 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 128/149bpm 91cal 7.29/9.06mph 2) 1m - 7:02(7:02/m) 146/157bpm 94cal 8.53/8.85mph 3) 0.87m - 6:37(7:34/m) 151/159bpm 92cal 7.92/8.83mph Add a comment	4.1mi, 30:19 Running - General Split Summary === 1) 1m - 7:39(7:39/m) 140/158bpm 99cal 7.84/9.35mph 2) 1m - 7:12(7:12/m) 155/162bpm 108cal 8.34/8.7mph 3) 1m - 7:20(7:20/m) 159/167bpm 112cal 8.19/8.62mph 4) 1m - 7:10(7:10/m) 163/171bpm 112cal 8.37/9.18mph 5) 0.13m - 58(7:39/m) 161/164bpm 14cal 7.85/9.41mph Add a comment 0.5mi, 19:20 Swimming - General Split Summary === 1) 0.16m - 6:04(39:05/m) 59cal 28/rpm 1.53/1.91mph 2) 0m - 36(/m) 3) 0.17m - 6:03(35:26/m) 62cal 28/rpm 1.69/4.12mph 4) 0m - 36(/m) 5) 0.16m - 5:55(38:02/m) 55cal 27/rpm 1.58/2.4mph 6) 0m - 6(/m) Add a comment	0.4mi, 5:54 Swimming - Open Water Split Summary === 1) 0.28m - 4:21(15:18/m) 98cal 2/28rpm 3.92/9.52mph 2) 0.09m - 1:33(17:51/m) 32cal 12/34rpm 3.36/15.88mph Add a comment 3.3mi, 25:54 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 139/160bpm 98cal 7.59/8.47mph 2) 1m - 7:49(7:49/m) 159/163bpm 121cal 7.67/8.66mph 3) 1m - 7:31(7:31/m) 162/171bpm 118cal 7.99/8.6mph 4) 0.34m - 2:40(7:51/m) 170/175bpm 43cal 7.64/7.85mph Add a comment	5mi, 38:59 Running - General Split Summary === 1) 1m - 7:50(7:50/m) 137/148bpm 95cal 7.65/8.45mph 2) 1m - 8:00(8:00/m) 146/161bpm 106cal 7.51/8.64mph 3) 1m - 7:41(7:41/m) 143/158bpm 90cal 7.81/8.83mph 4) 1m - 7:39(7:39/m) 142/153bpm 84cal 7.84/8.58mph 5) 1m - 7:40(7:40/m) 141/149bpm 78cal 7.83/8.85mph 6) 0.02m - 9(10:28/m) 144/144bpm 1cal 5.74/7.14mph Add a comment	0mi, 56:05 Cross-Training - Yoga Split Summary === 1) 0m - 56:05(/m) 63/100bpm 96cal Add a comment 5mi, 41:49 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 136/159bpm 101cal 7.19/8.41mph 2) 1m - 7:58(7:58/m) 152/163bpm 113cal 7.53/8.75mph 3) 1m - 8:45(8:45/m) 154/165bpm 123cal 6.86/8.35mph 4) 1m - 8:23(8:23/m) 141/153bpm 88cal 7.16/8.27mph 5) 1m - 8:08(8:08/m) 134/151bpm 66cal 7.38/8.04mph 6) 0.03m - 15(6:58/m) 132/134bpm 1cal 8.61/7.78mph Add a comment	0.5mi, 19:29 Swimming - General Split Summary === 1) 0.22m - 6:08(28:12/m) 73cal 23/rpm 2.13/4.26mph 2) 0m - 34(/m) 3) 0.16m - 6:08(39:26/m) 60cal 27/rpm 1.52/1.77mph 4) 0m - 32(/m) 5) 0.16m - 6:01(38:43/m) 54cal 27/rpm 1.55/2.44mph 6) 0m - 7(/m) Add a comment 4.6mi, 31:51 Running - General Split Summary === 1) 0.49m - 4:19(8:46/m) 122/133bpm 42cal 6.84/7.47mph 2) 0.51m - 3:00(5:54/m) 137/149bpm 37cal 10.16/10.77mph 3) 0.1m - 1:00(9:39/m) 147/150bpm 13cal 6.21/10.81mph 4) 0.51m - 3:00(5:50/m) 145/153bpm 40cal 10.28/11.67mph 5) 0.11m - 1:00(9:18/m) 152/157bpm 13cal 6.45/10.04mph 6) 0.52m - 3:00(5:44/m) 148/153bpm 40cal 10.48/11.88mph 7) 0.1m - 1:00(10:14/m) 150/154bpm 13cal 5.86/10.25mph 8) 0.5m - 3:00(5:59/m) 155/169bpm 43cal 10.03/9.96mph 9) 0.12m - 1:00(8:12/m) 163/166bpm 15cal 7.31/9.96mph 10) 0.48m - 3:00(6:14/m) 159/166bpm 45cal 9.63/10.54mph 11) 0.11m - 1:00(8:56/m) 157/161bpm 14cal 6.72/9.81mph 12) 0.5m - 3:00(6:03/m) 154/161bpm 41cal 9.92/11.37mph 13) 0.09m - 1:00(10:58/m) 154/157bpm 13cal 5.47/10.67mph 14) 0.4m - 3:32(8:52/m) 157/161bpm 50cal 6.77/7.33mph Add a comment
Wed 12th Jun Jun 12	Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18
-	5mi, 32:25 Running - Treadmill Split Summary === 1) 1m - 7:23(7:23/m) 138/157bpm 91cal 8.12/8.43mph 2) 0.62m - 3:46(6:04/m) 149/157bpm 52cal 9.89/10.23mph 3) 0.62m - 3:42(5:57/m) 153/162bpm 53cal 10.08/10.25mph 4) 0.62m - 3:39(5:52/m) 160/168bpm 55cal 10.23/10.4mph 5) 0.62m - 3:37(5:49/m) 163/170bpm 56cal 10.32/10.5mph 6) 0.62m - 3:26(5:32/m) 161/167bpm 52cal 10.85/11.33mph 7) 0.91m - 6:46(7:24/m) 157/167bpm 93cal 8.11/11.31mph 8) 0.01m - 7(8:07/m) 140/140bpm 1cal 7.38/6.82mph Add a comment	2mi, 31:08 Cross-Training - Walking Split Summary === 1) 1m - 16:20(16:20/m) 105/133bpm 105cal 57/116rpm 3.67/5.74mph 2) 0.97m - 14:48(15:20/m) 103/113bpm 97cal 59/73rpm 3.91/4.63mph Add a comment 4.5mi, 35:25 Running - General Split Summary === 1) 1m - 8:58(8:58/m) 142/155bpm 116cal 6.7/8.47mph 2) 1m - 7:48(7:48/m) 159/166bpm 119cal 7.69/8.43mph 3) 1m - 7:42(7:42/m) 160/165bpm 116cal 7.79/8.62mph 4) 1m - 7:36(7:36/m) 167/181bpm 120cal 7.9/9mph 5) 0.46m - 3:22(7:23/m) 162/169bpm 50cal 8.14/9.04mph Add a comment 0.5mi, 19:28 Swimming - General Split Summary === 1) 0.16m - 6:02(38:51/m) 54cal 27/rpm 1.54/2.23mph 2) 0m - 34(/m) 3) 0.16m - 6:14(40:04/m) 60cal 28/rpm 1.5/2.35mph 4) 0m - 35(/m) 5) 0.2m - 6:02(29:52/m) 79cal 27/rpm 2.01/4.64mph 6) 0m - 1(/m) Add a comment	2.6mi, 1:18:55 Cross-Training - Walking Split Summary === 1) 1m - 29:57(29:57/m) 86/115bpm 117cal 36/79rpm 2/3.8mph 2) 1m - 33:40(33:40/m) 99/140bpm 166cal 33/79rpm 1.78/3.82mph 3) 0.6m - 15:18(25:36/m) 98/130bpm 69cal 41/78rpm 2.34/4.74mph Add a comment	3.1mi, 25:17 Running - General Split Summary === 1) 1m - 8:31(8:31/m) 137/153bpm 102cal 7.04/8.75mph 2) 1m - 7:47(7:47/m) 135/149bpm 84cal 7.72/8.47mph 3) 1m - 7:49(7:49/m) 145/155bpm 96cal 7.67/8.56mph 4) 0.11m - 1:10(10:25/m) 141/143bpm 12cal 5.76/6.59mph Add a comment	0mi, 54:08 Cross-Training - Yoga Split Summary === 1) 0m - 54:08(/m) 68/109bpm 109cal Add a comment 5.2mi, 42:31 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 141/152bpm 109cal 6.98/8.22mph 2) 1m - 7:57(7:57/m) 153/163bpm 114cal 7.55/8.72mph 3) 1m - 8:01(8:01/m) 159/163bpm 118cal 7.49/8.01mph 4) 1m - 8:07(8:07/m) 154/161bpm 109cal 7.4/9.2mph 5) 1m - 8:24(8:24/m) 156/162bpm 115cal 7.15/8.97mph 6) 0.16m - 1:27(9:11/m) 159/162bpm 20cal 6.53/7.12mph Add a comment	0mi, 41:24 Cycling - General Split Summary === 1) 0m - 41:24(/m) 130/167bpm 398cal Add a comment 3.7mi, 24:34 Running - General Split Summary === 1) 0.44m - 3:40(8:20/m) 141/149bpm 45cal 7.2/7.95mph 2) 0.62m - 4:01(6:28/m) 158/171bpm 60cal 9.27/10.02mph 3) 0.62m - 3:42(5:58/m) 168/172bpm 59cal 10.06/11.56mph 4) 0.62m - 3:45(6:01/m) 170/172bpm 59cal 9.96/11.65mph 5) 0.62m - 3:51(6:12/m) 171/173bpm 62cal 9.67/10.54mph 6) 0.62m - 4:03(6:30/m) 173/177bpm 65cal 9.22/9.87mph 7) 0.17m - 1:32(8:55/m) 164/170bpm 23cal 6.72/8.95mph Add a comment 0.1mi, 1:15 Running - General Split Summary === 1) 0.14m - 1:15(8:57/m) 128/138bpm 13cal 6.7/7.12mph Add a comment 0.5mi, 19:18 Swimming - General Split Summary === 1) 0.22m - 5:59(27:31/m) 74cal 25/rpm 2.18/4.43mph 2) 0m - 32(/m) 3) 0.16m - 6:05(39:13/m) 53cal 26/rpm 1.53/2.37mph 4) 0m - 35(/m) 5) 0.16m - 6:00(38:37/m) 56cal 27/rpm 1.55/2.06mph 6) 0m - 6(/m) Add a comment

Dist	Races	PB	WB	2000	2002	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	9	4:52 4:52/mi	80.66					5:20 69.90				5:15 72.20	5:05 75.29			5:06 76.40	4:52 80.66
2mi	5	10:36 5:18/mi	78.54					11:25 69.28				10:47 75.00	10:52 74.42				10:36 78.54
4km	2	18:54 7:36/mi	69.05							18:54 69.05			22:00 45.68
5km	57	16:53 5:26/mi	80.29					18:20 70.89	20:57 62.06	19:06 68.33	18:34 70.61	17:34 75.03	17:07 77.46	17:32 76.70	16:53 79.66	17:39 76.76	17:00 80.29	17:41 77.77	41:19 33.54
5mi	2	28:49 5:46/mi	78.30													29:45 75.28	28:49 78.30
5.9mi	1	35:58 6:09/mi	75.49																35:58 75.49
6mi	4	36:17 6:03/mi	76.18															36:17 76.18
10km	18	35:11 5:40/mi	80.75			42:22 63.53	37:59 70.87	39:12 68.83	44:04 61.41	38:22 71.12	37:51 72.09	36:44 74.68	36:47 75.03	37:17 75.08	36:14 77.26	35:11 80.75	37:29 76.37		1:07:50 42.52
12km	2	44:35 5:59/mi	77.48															44:35 77.48	46:05 75.54
7.5mi	2	44:04 5:53/mi	77.09												44:04 77.09	55:00 62.23
13.1km	1	48:07 5:55/mi	77.20													48:07 77.20
10mi	7	59:17 5:56/mi	77.26		1:08:12 65.12		1:08:52 64.49			1:09:15 64.60	1:02:58 71.36	59:41 75.70			59:17 77.26	1:01:00 75.67
13.1mi	21	1:15:24 5:45/mi	81.82	1:45:39 56.08			1:28:41 66.81	1:22:36 71.73		1:26:01 69.12	1:21:32 73.18	1:19:24 75.50	1:20:36 74.82	1:31:26 66.43	1:18:48 77.07	1:15:24 81.82	1:16:42 80.43	1:30:11 69.50	1:28:53 70.52
26.2mi	29	2:44:59 6:18/mi	77.58				3:17:16 63.36	2:54:47 71.51		3:17:24 63.28	3:03:40 68.01	2:49:42 73.61	2:50:55 73.38	2:57:52 70.51	2:49:44 74.26	2:47:49 76.27	2:44:59 77.58	3:04:51 69.82
26.8mi	1	3:24:36 7:38/mi	64.52															3:24:36 64.52
50km	2	4:27:33 8:37/mi	55.42									4:57:01 49.87	4:27:33 55.42
56mi	1	10:27:02 11:12/mi	42.62										10:27:02 42.62

2019	Date	Result	WAVA
Portobello parkrun, Edinburgh	1 Jun	41:19	33.54%
Dunblane 12km Road Race	26 May	46:05	75.54%
North Berwick Novice Triathlon	12 May	6:15 / 17:20 / 15:31	0.00%
Hawick Sprint Triathlon	5 May	19:13 / 38:48 / 20:12	0.00%
Run Disney Star Wars Rival Run Half Marathon	7 Apr	1:28:53	70.52%
Run Disney Star Wars Rival Run 10k	6 Apr	1:07:50	42.52%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	24 Mar	35:58	75.49%
Scot Pol XC 2019	6 Mar	38:30	60.68%
2018	Date	Result	WAVA
Dunfermline parkrun	24 Nov	18:45	73.90%
St Andrews parkrun	3 Nov	19:36	70.69%
Yorkshire Marathon	14 Oct	3:25:55	63.20%
Great Scottish Run Half Marathon	30 Sep	1:30:11	69.50%
Pentland Triathletes Solstice Tri	21 Jun	17:55 / 41:00 / 20:31	0.00%
Dunblane 12km Road Race	27 May	44:35	77.48%
Exeter Marathon	20 May	3:04:51	69.82%
Edinburgh parkrun	12 May	18:01	76.33%
London Marathon	22 Apr	3:13:27	66.71%
Edinburgh parkrun	14 Apr	17:41	77.77%
Dalby Forest parkrun	7 Apr	19:02	72.26%
PSUK Cross Country Championships (men)	21 Mar	36:17	76.18%
Endurance Life CTS Northumberland Marathon	24 Feb	3:24:36	64.52%
Edinburgh parkrun	17 Feb	17:51	77.05%
Edinburgh parkrun	3 Feb	17:54	76.83%
Portobello parkrun, Edinburgh	13 Jan	18:28	74.47%
Portobello parkrun, Edinburgh	6 Jan	18:28	74.47%
2017	Date	Result	WAVA
Portobello parkrun, Edinburgh	21 Oct	27:38	49.77%
Kielder Marathon	8 Oct	3:27:47	62.11%
Baxters Loch Ness Marathon	24 Sep	3:13:51	66.58%
Portobello parkrun, Edinburgh	16 Sep	18:17	75.22%
Great North Run	10 Sep	1:19:07	78.59%
Tour o' The Borders(74 miles)	3 Sep	4:33:14	0.00%
Forth Road Bridge 10K	27 Aug	37:29	76.37%
Self Transcendence Meadows 3 x 1 mile relay	26 Jul	4:52	80.66%
Self Transcendence Meadows 2 mile race	19 Jul	10:36	78.54%
Edinburgh parkrun	15 Jul	17:00	80.29%
Self Transcendence Meadows 5k	5 Jul	17:04	79.98%
Self Transcendence Meadows 1 mile race	28 Jun	5:00	78.51%
Self Transcendence Meadows 2 mile race	21 Jun	10:40	78.05%
Corstorphine 5 Mile Road Race	7 Jun	28:49	78.30%
Great Stirling Run Marathon	21 May	2:50:54	74.90%
Run Disney Star Wars \'The Dark Side\' 5k	21 Apr	17:46	76.83%
Greater Manchester Marathon	2 Apr	2:44:59	77.58%
Alloa Half Marathon	19 Mar	1:16:42	80.43%
Vogrie parkrun	11 Mar	17:47	76.75%
Livingston parkrun	4 Feb	17:59	75.90%
2016	Date	Result	WAVA
Frankfurt Marathon	30 Oct	2:47:49	76.27%
Rannoch Marathon	16 Oct	3:11:26	66.86%
Great Scottish Run Half Marathon	2 Oct	1:15:24	81.82%
Scottish half marathon	18 Sep	1:18:25	78.67%
City of Stirling 10k	11 Sep	35:11	80.75%
Edinburgh parkrun	13 Aug	17:39	76.76%
Self Transcendence Meadows 3 x 1 mile relay	27 Jul	5:06	76.40%
Self Transcendence Meadows 1 mile race	29 Jun	5:11	75.18%
Self Transcendence Meadows 5k	8 Jun	17:46	76.26%
Corstorphine 5 Mile Road Race	1 Jun	29:45	75.28%
Livingston parkrun	28 May	18:00	75.27%
Dunblane Hydro 7.5 mile road race	22 May	55:00	62.23%
London Marathon	24 Apr	2:54:20	72.82%
Great Edinburgh Run	17 Apr	1:01:00	75.67%
Greater Manchester Marathon	10 Apr	2:57:53	71.37%
Edinburgh parkrun	9 Apr	17:45	76.33%
Kilomathon 13.1k	20 Mar	48:07	77.20%
Lasswade 10 Mile Road Race	6 Mar		0.00%
ScotPol XC Championships	27 Jan		0.00%
Great Winter Run	9 Jan	18:33	73.04%
2015	Date	Result	WAVA
Isle of Wight Marathon	11 Oct	2:57:46	71.41%
The Outlaw Triathlon (Relay - Marathon Only)	26 Jul	3:09:40	66.46%
Musselburgh Festival 10K	18 Jul	36:14	77.26%
Edinburgh Marathon	31 May	2:49:44	74.26%
Edinburgh parkrun	23 May	16:53	79.66%
Dunblane Hydro 7.5 mile road race	10 May	44:04	77.09%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	29 Apr	16:58	79.27%
Edinburgh parkrun	25 Apr	17:47	75.63%
Great Edinburgh Run	19 Apr	59:17	77.26%
Portobello parkrun	18 Apr	17:34	76.56%
Glasgow - Edinburgh Ultramarathon	4 Apr		0.00%
Alloa Half Marathon	15 Mar	1:18:48	77.07%
Endurancelife Coastal Trail Series - Northumberland - Marathon	28 Feb	3:28:33	60.44%
Temple Newsam parkrun	14 Feb	17:59	74.78%
ScotPol XC Championships	11 Feb	37:04	72.92%
BUPA Great Winter Run	10 Jan	18:40	72.05%
Edinburgh parkrun	3 Jan	17:59	74.78%
2014	Date	Result	WAVA
Edinburgh parkrun	6 Dec	17:32	76.70%
Braid Hills Cross Country	15 Nov	40:04	67.46%
Edinburgh parkrun	18 Oct	18:04	74.44%
Edinburgh parkrun	27 Sep	18:15	73.69%
City of Stirling 10k	14 Sep	37:17	75.08%
Great North Run	7 Sep	1:31:26	66.43%
Tour o' The Borders	10 Aug	4:35:59	0.00%
Edinburgh parkrun	21 Jun	22:32	59.25%
Milton Keynes Marathon	5 May	2:57:52	70.51%
Endurancelife CTS Northumberland	1 Mar	3:30:22	59.62%
2013	Date	Result	WAVA
Edinburgh parkrun	21 Dec	17:23	76.81%
MBNA Chester Marathon	6 Oct	2:50:55	73.38%
Great North Run	15 Sep	1:20:36	74.82%
Edinburgh Magic Mile	30 Aug	5:06	75.29%
Edinburgh parkrun	10 Aug	18:21	72.26%
Musselburgh Festival 10K	20 Jul	36:47	75.03%
Self Transcendence Meadows 1 Mile	26 Jun	5:05	75.02%
Self Transcendence Meadows 2 Mile Race	19 Jun	10:52	74.42%
Chariots of Fire 5k Beach Race	2 Jun	18:14	72.72%
St Andrews parkrun	1 Jun	18:02	73.53%
Glasgow - Edinburgh Ultramarathon	6 Apr	10:27:02	42.62%
Edinburgh parkrun	30 Mar	17:07	77.46%
Bishop Hill Race	3 Mar	22:00	45.68%
The London 50km Ultra	17 Feb	4:27:33	55.42%
2012	Date	Result	WAVA
Preston 10 Mile	18 Nov	59:41	75.70%
Standard Chartered Jersey Marathon	7 Oct	2:52:58	72.29%
Great North Run	16 Sep	1:19:24	75.50%
Self Transcendence Meadows 2 Mile Race	12 Sep	10:47	75.00%
Edinburgh parkrun	4 Aug	17:37	74.81%
Self-Transcendence Meadows 3 X 1 Mile Relay	25 Jul	5:15	72.20%
Musselburgh 10k	21 Jul	36:44	74.68%
Self Transcendence Meadows 5K	4 Jul	18:14	72.28%
Edinburgh parkrun	23 Jun	18:14	72.28%
Self Transcendence Meadows 1 Mile	30 May	5:16	71.97%
Marathon Relay GB - Arbroath to St Andrews Leg	16 May	3:20:59	62.15%
London Marathon	22 Apr	4:31:02	46.09%
Rock 'n' Roll Series Edinburgh Half Marathon	15 Apr	1:21:51	72.89%
Blackpool Marathon	11 Mar	2:49:42	73.61%
Edinburgh parkrun	3 Mar	17:34	75.03%
The Tribesports London Ultra 50k	19 Feb	4:57:01	49.87%
Edinburgh parkrun	4 Feb	18:11	72.48%
Edinburgh Parkrun	14 Jan	18:22	71.76%
Great Winter Run - Edinburgh	7 Jan	20:11	65.30%
2011	Date	Result	WAVA
Great South Run	30 Oct	1:02:58	71.36%
Mablethorpe Marathon	2 Oct	3:13:20	64.61%
Great North Run	18 Sep	1:21:32	73.18%
Musselburgh Festival 10K	23 Jul	37:51	72.09%
Edinburgh Marathon	22 May	3:03:40	68.01%
Running the Dream - Chariots	15 May	19:14	68.16%
Edinburgh Half Marathon	10 Apr	1:52:54	52.66%
ScotPol XC Championships	9 Mar	40:37	64.87%
Meadows Marathon	6 Mar	1:25:04	69.89%
Edinburgh parkrun	19 Feb	18:34	70.61%
Kirkliston Duathlon #3	15 Jan	/ 23:30 /29:17	0.00%
2010	Date	Result	WAVA
Kirkliston Winter Duathlon (1)	27 Nov	/ /	0.00%
Jedburgh Half Marathon	31 Oct	1:26:01	69.12%
City of Stirling 10k	19 Sep	38:22	71.12%
GMP 10 miler	8 Sep	1:09:15	64.60%
Scottish Gas 10k road race	1 Aug	40:03	67.82%
Musselburgh 10K	24 Jul	40:15	67.48%
Edinburgh parkrun	3 Jul	19:23	67.33%
Edinburgh parkrun	29 May	19:06	68.33%
Edinburgh Marathon	23 May	3:50:20	54.23%
Bupa Great Edinburgh Run 10K	2 May	1:08:40	39.56%
London Marathon	25 Apr	3:17:24	63.28%
Edinburgh Parkrun	20 Mar	19:39	66.41%
Edinburgh Parkrun	6 Mar	20:34	63.45%
Edinburgh parkrun	13 Feb	21:06	61.85%
Edinburgh parkrun	23 Jan	22:00	59.32%
Edinburgh parkrun	16 Jan	22:01	59.27%
Bupa Great Winter Run	9 Jan	18:54	69.05%
2009	Date	Result	WAVA
Musselburgh Festival 10K	25 Jul	44:04	61.41%
jogscotland 5K Challenge - Edinburgh 1 - Inverleith Park	30 Jun	20:57	62.06%
2008	Date	Result	WAVA
Great Scottish Run Half Marathon	7 Sep	1:24:08	70.41%
SRI Chinmoy Self Transcendence 5KM Meadows	3 Sep	18:20	70.89%
jogscotland 5K Challenge - Edinburgh 2 - Inverleith Park	25 Jun	33:14	39.00%
Sri Chinmoy 1 mile	18 Jun	5:20	69.90%
Edinburgh Marathon	25 May	3:04:22	67.79%
Sri Chinmoy Self Transcendence 2 Miles	14 May	11:25	69.28%
Great Edinburgh Run 10K	4 May	39:12	68.83%
London Marathon	13 Apr	2:54:47	71.51%
Edinburgh Half-Marathon	16 Mar	1:23:50	70.67%
Wokingham Half Marathon	10 Feb	1:22:36	71.73%
2007	Date	Result	WAVA
Reigate Priory Summer Evening 10K	11 Jul	40:54	65.81%
Dorking 10	3 Jun	1:08:52	64.49%
Paris Marathon	15 Apr	3:17:16	63.36%
Reading Half Marathon	25 Mar	1:28:41	66.81%
Sussex Beacon Half Marathon	18 Feb	1:29:02	66.55%
London 10K Valentines Love Run	10 Feb	37:59	70.87%
2006	Date	Result	WAVA
London Santa Run	9 Dec	40:16	66.85%
Nike Run London 10K	8 Oct	42:22	63.53%
2002	Date	Result	WAVA
Great South Run	8 Sep	1:08:12	65.12%
2000	Date	Result	WAVA
Great North Run	22 Oct	1:45:39	56.08%

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