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Hendo79 M40

About

Race Times

All Races

Mileage

Training

Inverclyde AC

Races
104
Miles
21624
Miles
88
Miles
6589
Mile
4:26
3000m
9:28
5000m
16:05
5k
15:39
5M
26:48
10k
34:18
10M
54:35
Half
1:14:14
Mara
2:38:05

About Me

Just keep on running

Current Status

Looking forward to short relay season!

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This user has collected 128 badges.

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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
2021	87	0	0	0	0	0	0	0	0	0	0	0	87
2020	242	230	203	253	263	281	153	142	199	211	246	140	2563
2020	0	0	0	0	0	13	15	0	0	0	0	0	28
2019	0	24	105	123	129	127	132	172	198	205	159	63	1437
2019	239	250	41	0	0	0	0	0	0	0	0	0	529
2018	41	47	45	146	176	223	221	81	57	82	67	0	1186
2018	0	0	0	0	26	53	5	0	0	72	24	3	183
2017	241	257	224	215	57	114	92	103	176	175	119	55	1829
2017	0	0	0	0	76	0	0	0	23	0	0	0	99
2016	188	293	246	203	248	214	223	219	196	194	208	209	2640
2016	0	0	0	18	13	0	0	0	0	13	0	0	44
2015	214	221	248	270	178	170	127	203	217	141	113	77	2178
2015	0	0	0	0	0	0	7	69	0	0	0	0	76
2014	0	0	0	0	0	0	0	0	111	276	77	0	463
2013	0	0	0	0	0	0	0	0	0.8	0	0	0	0.8
2013	241	110	219	248	149	155	170	148	76	23	0	0	1539
2013	17	0	0	0	0	0	0	60	90	70	0	0	237
2012	282	247	191	24	50	104	0	0	30	182	48	0	1159
2011	289	226	206	53	101	50	132	186	154	183	186	164	1930
2011	102	0	37	85	0	349	553	0	0	0	0	0	1126
2010	1.7	0	1.4	0	0	3.9	9.9	7.4	7.8	7.8	2	2.3	44.1
2010	214	203	79	144	80	53	56	78	141	178	201	153	1578
2010	0	0	215	0	45	227	533	302	160	53	15	38	1587
2009	0	0	0	0	0	1.8	2.8	3.4	0.6	0	1.1	4.8	14.4
2009	208	152	166	131	54	112	107	133	83	156	140	123	1565
2009	0	0	15	32	341	187	55	19	179	175	90	25	1118
2008	0	0	0	0	0	2.4	0	0	0	0	0	0	2.4
2008	60	30	49	0	38	37	0	0	3	150	139	135	643
2008	0	0	0	0	0	86	0	0	40	0	0	0	126
2007	5.4	4.5	1	3.6	5.5	1.3	0	1.2	0	0	0	0	22.4
2007	110	57	122	82	118	158	7	27	13	0	0	0	694
2007	103	216	85	445	80	280	84	56	0	0	0	0	1349
2006	0	0	0	0	0	0	0	0	0	0	0.5	3.9	4.4
2006	0	0	0	0	0	0	0	0	0	4	78	53	134
2006	0	0	0	0	0	0	0	0	0	0	0	89	89

Sun 20th Dec Dec 20	Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26
5mi, 34:10 Running - General Split Summary === 1) 0.62m - 4:36(7:24/m) 132/144bpm 54cal 8.12/8.45mph 2) 0.62m - 4:15(6:50/m) 151/158bpm 61cal 8.78/8.97mph 3) 0.62m - 4:12(6:45/m) 157/163bpm 62cal 8.88/9.1mph 4) 0.62m - 4:15(6:50/m) 163/169bpm 65cal 8.78/9.08mph 5) 0.62m - 4:04(6:33/m) 164/168bpm 62cal 9.17/9.29mph 6) 0.62m - 4:06(6:36/m) 166/170bpm 64cal 9.08/9.33mph 7) 0.62m - 4:09(6:41/m) 166/169bpm 64cal 8.97/9.2mph 8) 0.62m - 4:10(6:42/m) 170/175bpm 66cal 8.96/9.08mph 9) 0.06m - 23(6:13/m) 174/177bpm 6cal 9.64/9.48mph Add a comment	0.4mi, 7:14 Cross-Training - Walking Split Summary === 1) 0.44m - 7:14(16:33/m) 126/136bpm 73cal 53/57rpm 3.63/3.95mph Add a comment 15.3mi, 1:42:52 Running - General Split Summary === 1) 0.62m - 4:41(7:32/m) 144/149bpm 62cal 7.96/8.35mph 2) 0.62m - 4:26(7:08/m) 146/153bpm 60cal 8.42/8.72mph 3) 0.62m - 4:22(7:01/m) 153/167bpm 62cal 8.55/8.68mph 4) 0.62m - 4:28(7:11/m) 159/166bpm 67cal 8.35/8.7mph 5) 0.62m - 4:27(7:10/m) 162/166bpm 67cal 8.37/8.79mph 6) 0.62m - 4:25(7:06/m) 163/171bpm 67cal 8.45/9.08mph 7) 0.62m - 4:20(6:58/m) 163/169bpm 65cal 8.61/9.02mph 8) 0.62m - 3:54(6:17/m) 165/170bpm 59cal 9.55/9.81mph 9) 0.62m - 4:01(6:29/m) 158/167bpm 57cal 9.26/9.85mph 10) 0.62m - 4:05(6:35/m) 166/170bpm 62cal 9.12/9.98mph 11) 0.62m - 4:14(6:49/m) 164/170bpm 62cal 8.8/9.52mph 12) 0.62m - 4:19(6:56/m) 168/176bpm 67cal 8.64/9.2mph 13) 0.62m - 4:03(6:32/m) 164/172bpm 60cal 9.19/10.12mph 14) 0.62m - 4:13(6:47/m) 153/162bpm 44cal 8.84/9.73mph 15) 0.62m - 4:24(7:05/m) 159/167bpm 60cal 8.47/9.1mph 16) 0.62m - 3:58(6:24/m) 161/165bpm 56cal 9.39/9.6mph 17) 0.62m - 4:07(6:38/m) 165/173bpm 60cal 9.04/9.35mph 18) 0.62m - 4:08(6:39/m) 142/169bpm 27cal 9.03/9.23mph 19) 0.62m - 3:58(6:23/m) 138/142bpm 15cal 9.39/9.77mph 20) 0.62m - 3:51(6:12/m) 138/143bpm 15cal 9.69/9.96mph 21) 0.62m - 3:58(6:23/m) 143/152bpm 22cal 9.4/9.77mph 22) 0.62m - 3:59(6:25/m) 160/170bpm 51cal 9.36/9.5mph 23) 0.62m - 4:08(6:39/m) 161/176bpm 56cal 9.01/9.77mph 24) 0.62m - 4:12(6:46/m) 167/175bpm 64cal 8.87/9.16mph 25) 0.34m - 2:11(6:28/m) 167/172bpm 33cal 9.27/9.62mph Add a comment	-	-	6.5mi, 43:32 Running - General Split Summary === 1) 0.62m - 4:30(7:15/m) 132/145bpm 52cal 8.27/8.72mph 2) 0.62m - 4:20(6:58/m) 153/159bpm 63cal 8.61/8.79mph 3) 0.62m - 4:10(6:42/m) 160/166bpm 62cal 8.96/9.41mph 4) 0.62m - 4:05(6:34/m) 164/176bpm 62cal 9.14/9.58mph 5) 0.62m - 4:17(6:54/m) 162/169bpm 64cal 8.7/9.18mph 6) 0.62m - 4:09(6:41/m) 163/170bpm 62cal 8.98/9.27mph 7) 0.62m - 4:11(6:44/m) 161/165bpm 62cal 8.91/9.27mph 8) 0.62m - 4:05(6:34/m) 162/166bpm 61cal 9.13/9.48mph 9) 0.62m - 3:59(6:25/m) 160/169bpm 58cal 9.36/9.46mph 10) 0.62m - 4:00(6:27/m) 165/171bpm 61cal 9.31/9.52mph 11) 0.27m - 1:46(6:35/m) 166/170bpm 26cal 9.1/9.41mph Add a comment	4mi, 27:49 Running - General Split Summary === 1) 0.62m - 4:28(7:11/m) 137/145bpm 54cal 8.35/8.97mph 2) 0.62m - 4:19(6:58/m) 128/138bpm 45cal 8.62/8.79mph 3) 0.62m - 4:22(7:02/m) 136/145bpm 51cal 8.53/8.77mph 4) 0.62m - 4:17(6:53/m) 149/159bpm 58cal 8.72/8.93mph 5) 0.62m - 4:11(6:44/m) 151/154bpm 58cal 8.9/9.52mph 6) 0.62m - 4:07(6:38/m) 151/155bpm 57cal 9.06/9.16mph 7) 0.3m - 2:05(6:59/m) 151/154bpm 28cal 8.6/9.02mph Add a comment	-
Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2
6.3mi, 41:34 Running - General Split Summary === 1) 0.62m - 4:33(7:19/m) 126/147bpm 48cal 8.21/8.54mph 2) 0.62m - 4:32(7:17/m) 150/163bpm 64cal 8.23/8.5mph 3) 0.62m - 4:12(6:45/m) 157/164bpm 62cal 8.88/9.23mph 4) 0.62m - 4:14(6:48/m) 163/167bpm 64cal 8.82/9.06mph 5) 0.62m - 4:04(6:33/m) 168/170bpm 64cal 9.15/9.31mph 6) 0.62m - 3:59(6:25/m) 170/175bpm 63cal 9.36/9.71mph 7) 0.62m - 3:54(6:17/m) 172/177bpm 62cal 9.56/9.71mph 8) 0.62m - 3:51(6:11/m) 175/184bpm 62cal 9.7/9.81mph 9) 0.62m - 3:49(6:09/m) 179/186bpm 64cal 9.75/10.27mph 10) 0.62m - 3:31(5:40/m) 184/188bpm 61cal 10.6/11.04mph 11) 0.05m - 56(19:14/m) 180/187bpm 15cal 3.12/11.06mph Add a comment	10.3mi, 1:12:23 Running - General Split Summary === 1) 0.62m - 4:44(7:37/m) 136/144bpm 57cal 7.87/8.72mph 2) 0.62m - 4:31(7:16/m) 143/153bpm 59cal 8.27/8.6mph 3) 0.62m - 4:21(7:00/m) 146/158bpm 57cal 8.57/8.87mph 4) 0.62m - 4:22(7:01/m) 146/152bpm 57cal 8.55/8.97mph 5) 0.62m - 4:17(6:54/m) 160/170bpm 63cal 8.69/8.81mph 6) 0.62m - 4:22(7:02/m) 153/163bpm 60cal 8.52/8.72mph 7) 0.62m - 4:19(6:57/m) 157/164bpm 61cal 8.64/8.91mph 8) 0.62m - 4:20(6:59/m) 158/167bpm 61cal 8.59/9.25mph 9) 0.62m - 4:22(7:01/m) 157/162bpm 61cal 8.55/8.75mph 10) 0.62m - 4:19(6:56/m) 159/166bpm 61cal 8.65/9mph 11) 0.62m - 4:20(6:58/m) 161/174bpm 63cal 8.62/8.89mph 12) 0.62m - 4:22(7:01/m) 161/168bpm 63cal 8.55/8.72mph 13) 0.62m - 4:18(6:55/m) 162/166bpm 63cal 8.68/8.89mph 14) 0.62m - 4:32(7:18/m) 155/166bpm 56cal 8.21/8.97mph 15) 0.62m - 4:19(6:56/m) 160/168bpm 61cal 8.65/8.77mph 16) 0.62m - 4:20(6:58/m) 158/162bpm 58cal 8.61/9mph 17) 0.32m - 2:17(7:05/m) 160/164bpm 31cal 8.46/8.87mph Add a comment	6.3mi, 43:54 Running - General Split Summary === 1) 0.62m - 4:56(7:56/m) 119/132bpm 46cal 7.57/27.34mph 2) 0.62m - 4:44(7:37/m) 137/145bpm 57cal 7.87/8.25mph 3) 0.62m - 4:23(7:04/m) 149/157bpm 60cal 8.49/8.7mph 4) 0.62m - 4:18(6:55/m) 153/158bpm 60cal 8.66/8.89mph 5) 0.62m - 4:15(6:50/m) 158/163bpm 61cal 8.78/8.91mph 6) 0.62m - 4:10(6:42/m) 161/164bpm 61cal 8.95/9.43mph 7) 0.62m - 4:15(6:50/m) 162/165bpm 63cal 8.79/9.16mph 8) 0.62m - 4:12(6:46/m) 164/168bpm 63cal 8.86/9.12mph 9) 0.62m - 4:15(6:51/m) 164/168bpm 63cal 8.76/9.16mph 10) 0.62m - 4:08(6:40/m) 165/168bpm 62cal 9.01/9.16mph 11) 0.04m - 17(6:57/m) 166/167bpm 4cal 8.63/9.16mph Add a comment	-	6.3mi, 43:07 Running - General Split Summary === 1) 0.62m - 4:41(7:32/m) 144/155bpm 65cal 7.96/8.22mph 2) 0.62m - 4:30(7:15/m) 148/155bpm 66cal 8.28/8.7mph 3) 0.62m - 4:12(6:45/m) 152/157bpm 63cal 8.88/9.12mph 4) 0.62m - 4:08(6:39/m) 156/163bpm 63cal 9.01/9.29mph 5) 0.62m - 4:20(6:58/m) 160/164bpm 68cal 8.61/8.97mph 6) 0.62m - 4:10(6:42/m) 163/169bpm 66cal 8.95/9.25mph 7) 0.62m - 4:06(6:35/m) 164/169bpm 65cal 9.1/9.25mph 8) 0.62m - 4:10(6:42/m) 163/167bpm 66cal 8.97/9.37mph 9) 0.62m - 4:18(6:55/m) 166/170bpm 69cal 8.67/8.75mph 10) 0.62m - 3:59(6:25/m) 167/172bpm 64cal 9.35/9.56mph 11) 0.09m - 34(6:25/m) 167/169bpm 9cal 9.35/9.41mph Add a comment	10.4mi, 1:14:44 Running - General Split Summary === 1) 0.62m - 4:57(7:59/m) 142/149bpm 66cal 7.52/8.35mph 2) 0.62m - 4:48(7:43/m) 142/147bpm 64cal 7.77/7.97mph 3) 0.62m - 4:32(7:18/m) 150/155bpm 66cal 8.22/8.47mph 4) 0.62m - 4:29(7:13/m) 154/158bpm 67cal 8.31/8.6mph 5) 0.62m - 4:30(7:15/m) 155/159bpm 68cal 8.27/8.5mph 6) 0.62m - 4:31(7:16/m) 155/158bpm 67cal 8.25/8.54mph 7) 0.62m - 4:31(7:17/m) 153/159bpm 65cal 8.24/8.5mph 8) 0.62m - 4:21(7:00/m) 154/158bpm 62cal 8.58/9.08mph 9) 0.62m - 4:35(7:23/m) 129/157bpm 31cal 8.13/8.95mph 10) 0.62m - 4:24(7:05/m) 156/160bpm 65cal 8.46/8.72mph 11) 0.62m - 4:15(6:50/m) 159/162bpm 64cal 8.78/8.91mph 12) 0.62m - 4:13(6:47/m) 163/169bpm 66cal 8.85/9.04mph 13) 0.62m - 4:09(6:40/m) 164/168bpm 65cal 9/9.1mph 14) 0.62m - 4:10(6:42/m) 166/168bpm 66cal 8.96/9.18mph 15) 0.62m - 4:04(6:33/m) 166/169bpm 65cal 9.15/9.23mph 16) 0.62m - 4:28(7:11/m) 163/170bpm 65cal 8.36/9.48mph 17) 0.44m - 3:47(8:32/m) 172/177bpm 62cal 7.03/7.66mph Add a comment	0.9mi, 12:30 Running - General Split Summary === 1) 0.62m - 7:12(11:36/m) 120/160bpm 71cal 5.17/8.6mph 2) 0.24m - 5:18(21:48/m) 100/105bpm 30cal 2.75/4.22mph Add a comment 6.3mi, 44:59 Running - General Split Summary === 1) 0.62m - 4:47(7:42/m) 132/150bpm 58cal 7.8/8.22mph 2) 0.62m - 4:44(7:36/m) 147/156bpm 67cal 7.89/8.2mph 3) 0.62m - 4:22(7:01/m) 154/160bpm 66cal 8.55/9.14mph 4) 0.62m - 4:28(7:12/m) 163/171bpm 70cal 8.34/9.14mph 5) 0.62m - 4:13(6:47/m) 163/167bpm 66cal 8.85/9.12mph 6) 0.62m - 4:18(6:56/m) 166/170bpm 69cal 8.66/8.89mph 7) 0.62m - 4:15(6:51/m) 167/171bpm 68cal 8.77/8.93mph 8) 0.62m - 4:11(6:44/m) 165/172bpm 66cal 8.91/9.29mph 9) 0.62m - 4:23(7:02/m) 165/172bpm 69cal 8.52/8.85mph 10) 0.62m - 4:26(7:09/m) 160/166bpm 66cal 8.4/8.83mph 11) 0.12m - 52(6:58/m) 162/166bpm 13cal 8.61/8.52mph Add a comment
Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9
10.2mi, 1:09:39 Running - General Split Summary === 1) 0.62m - 4:43(7:35/m) 130/140bpm 55cal 7.91/8.16mph 2) 0.62m - 4:38(7:27/m) 144/150bpm 63cal 8.06/8.37mph 3) 0.62m - 4:22(7:01/m) 151/156bpm 63cal 8.55/8.81mph 4) 0.62m - 4:19(6:57/m) 153/158bpm 63cal 8.64/8.79mph 5) 0.62m - 4:18(6:56/m) 154/156bpm 63cal 8.66/8.83mph 6) 0.62m - 4:15(6:51/m) 156/159bpm 63cal 8.77/8.91mph 7) 0.62m - 4:16(6:52/m) 157/161bpm 64cal 8.74/8.91mph 8) 0.62m - 4:08(6:40/m) 159/163bpm 62cal 9.01/9.25mph 9) 0.62m - 4:14(6:50/m) 155/160bpm 60cal 8.79/9.35mph 10) 0.62m - 4:04(6:33/m) 161/165bpm 62cal 9.16/9.48mph 11) 0.62m - 4:02(6:30/m) 164/166bpm 62cal 9.24/9.43mph 12) 0.62m - 4:02(6:30/m) 165/169bpm 63cal 9.24/9.41mph 13) 0.62m - 3:58(6:23/m) 167/169bpm 62cal 9.41/9.5mph 14) 0.62m - 4:16(6:52/m) 163/169bpm 64cal 8.74/9.41mph 15) 0.62m - 4:13(6:47/m) 163/166bpm 64cal 8.84/9.04mph 16) 0.62m - 4:14(6:48/m) 162/166bpm 62cal 8.81/9.35mph 17) 0.24m - 1:37(6:38/m) 166/168bpm 25cal 9.04/9.2mph Add a comment	6.5mi, 45:24 Running - General Split Summary === 1) 0.62m - 4:40(7:31/m) 127/140bpm 52cal 7.98/8.25mph 2) 0.62m - 4:33(7:19/m) 141/152bpm 61cal 8.2/8.31mph 3) 0.62m - 4:26(7:08/m) 148/152bpm 63cal 8.41/8.62mph 4) 0.62m - 4:23(7:04/m) 150/154bpm 63cal 8.5/8.66mph 5) 0.62m - 4:24(7:05/m) 151/157bpm 63cal 8.48/8.6mph 6) 0.62m - 4:19(6:57/m) 153/161bpm 63cal 8.63/8.83mph 7) 0.62m - 4:21(7:00/m) 152/156bpm 62cal 8.58/8.66mph 8) 0.62m - 4:18(6:56/m) 152/157bpm 61cal 8.66/8.89mph 9) 0.62m - 4:05(6:34/m) 154/159bpm 58cal 9.13/9.29mph 10) 0.62m - 4:04(6:33/m) 154/163bpm 57cal 9.16/9.5mph 11) 0.27m - 1:50(6:44/m) 153/160bpm 25cal 8.91/9.16mph Add a comment	6.3mi, 44:25 Running - General Split Summary === 1) 0.62m - 5:06(8:13/m) 130/136bpm 60cal 7.31/7.58mph 2) 0.62m - 4:43(7:35/m) 135/141bpm 59cal 7.91/8.35mph 3) 0.62m - 4:30(7:14/m) 147/152bpm 64cal 8.29/8.56mph 4) 0.62m - 4:21(7:00/m) 151/155bpm 63cal 8.58/8.91mph 5) 0.62m - 4:19(6:57/m) 148/154bpm 61cal 8.63/8.75mph 6) 0.62m - 4:24(7:05/m) 150/154bpm 62cal 8.46/8.79mph 7) 0.62m - 4:13(6:47/m) 152/159bpm 60cal 8.85/8.93mph 8) 0.62m - 4:13(6:47/m) 149/155bpm 57cal 8.84/9.02mph 9) 0.62m - 4:16(6:53/m) 152/156bpm 60cal 8.72/9.06mph 10) 0.62m - 4:06(6:36/m) 154/160bpm 59cal 9.09/9.29mph 11) 0.03m - 14(6:56/m) 154/156bpm 3cal 8.65/9.06mph Add a comment	5.2mi, 35:15 Running - General Split Summary === 1) 0.62m - 4:36(7:24/m) 126/134bpm 51cal 8.1/8.45mph 2) 0.62m - 4:25(7:07/m) 135/146bpm 56cal 8.43/8.52mph 3) 0.62m - 4:15(6:50/m) 148/157bpm 62cal 8.77/9.16mph 4) 0.62m - 4:09(6:40/m) 157/163bpm 64cal 8.99/9.2mph 5) 0.62m - 4:04(6:33/m) 156/161bpm 63cal 9.15/9.5mph 6) 0.62m - 4:12(6:45/m) 162/167bpm 66cal 8.88/9.1mph 7) 0.62m - 4:04(6:33/m) 164/170bpm 65cal 9.16/9.43mph 8) 0.62m - 4:01(6:27/m) 162/168bpm 63cal 9.3/9.75mph 9) 0.19m - 1:29(7:55/m) 162/164bpm 23cal 7.59/9.56mph Add a comment	4.6mi, 33:19 Running - General Split Summary === 1) 0.62m - 5:03(8:07/m) 137/147bpm 66cal 7.39/7.93mph 2) 0.62m - 4:39(7:29/m) 144/153bpm 66cal 8.01/8.5mph 3) 0.62m - 4:32(7:17/m) 148/155bpm 65cal 8.23/8.62mph 4) 0.62m - 4:23(7:03/m) 156/161bpm 67cal 8.52/8.81mph 5) 0.62m - 4:28(7:12/m) 156/163bpm 69cal 8.34/8.62mph 6) 0.62m - 4:26(7:07/m) 160/165bpm 69cal 8.42/8.81mph 7) 0.62m - 4:17(6:54/m) 158/163bpm 66cal 8.7/9.02mph 8) 0.21m - 1:31(7:18/m) 151/155bpm 20cal 8.22/8.81mph Add a comment	3.3mi, 25:37 Running - General Split Summary === 1) 0.62m - 5:16(8:29/m) 132/141bpm 63cal 7.07/8.04mph 2) 0.62m - 5:06(8:12/m) 146/161bpm 72cal 7.32/8.31mph 3) 0.62m - 4:54(7:53/m) 155/162bpm 75cal 7.61/8.72mph 4) 0.62m - 4:35(7:22/m) 160/167bpm 72cal 8.14/8.66mph 5) 0.62m - 4:34(7:21/m) 161/166bpm 72cal 8.17/8.64mph 6) 0.16m - 1:12(7:42/m) 164/167bpm 19cal 7.79/7.99mph Add a comment	15.7mi, 1:46:50 Running - General Split Summary === 1) 0.62m - 4:38(7:28/m) 125/135bpm 51cal 8.03/8.39mph 2) 0.62m - 4:23(7:03/m) 135/148bpm 55cal 8.5/8.7mph 3) 0.62m - 4:17(6:54/m) 145/152bpm 60cal 8.69/9mph 4) 0.62m - 4:26(7:08/m) 148/152bpm 63cal 8.42/8.58mph 5) 0.62m - 4:14(6:48/m) 152/157bpm 63cal 8.82/8.95mph 6) 0.62m - 4:10(6:43/m) 155/159bpm 63cal 8.94/9.27mph 7) 0.62m - 4:16(6:52/m) 153/163bpm 62cal 8.75/9.1mph 8) 0.62m - 4:19(6:57/m) 154/159bpm 63cal 8.62/8.93mph 9) 0.62m - 4:13(6:47/m) 155/161bpm 62cal 8.84/9.06mph 10) 0.62m - 4:16(6:52/m) 154/157bpm 61cal 8.74/8.93mph 11) 0.62m - 4:22(7:01/m) 153/160bpm 60cal 8.54/8.7mph 12) 0.62m - 4:12(6:45/m) 157/161bpm 62cal 8.89/9.02mph 13) 0.62m - 4:16(6:52/m) 157/164bpm 62cal 8.74/8.93mph 14) 0.62m - 4:16(6:52/m) 153/159bpm 57cal 8.75/8.95mph 15) 0.62m - 4:21(7:00/m) 158/167bpm 63cal 8.57/8.83mph 16) 0.62m - 4:08(6:39/m) 159/165bpm 61cal 9.03/9.23mph 17) 0.62m - 4:04(6:33/m) 160/165bpm 62cal 9.15/9.77mph 18) 0.62m - 4:13(6:47/m) 162/165bpm 64cal 8.85/9.2mph 19) 0.62m - 4:17(6:54/m) 160/169bpm 61cal 8.69/9.46mph 20) 0.62m - 4:05(6:35/m) 163/171bpm 62cal 9.12/9.54mph 21) 0.62m - 4:00(6:27/m) 165/171bpm 63cal 9.31/9.73mph 22) 0.62m - 4:15(6:50/m) 165/171bpm 64cal 8.78/8.95mph 23) 0.62m - 4:00(6:27/m) 169/175bpm 65cal 9.31/9.52mph 24) 0.62m - 3:57(6:21/m) 170/175bpm 64cal 9.45/9.96mph 25) 0.62m - 4:05(6:34/m) 169/173bpm 65cal 9.14/9.56mph 26) 0.17m - 1:06(6:37/m) 162/166bpm 15cal 9.08/9.04mph Add a comment
Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16
-	-	-	5mi, 34:58 Running - General Split Summary === 1) 0.62m - 4:38(7:28/m) 126/136bpm 53cal 8.03/8.22mph 2) 0.62m - 4:34(7:21/m) 143/149bpm 64cal 8.17/8.43mph 3) 0.62m - 4:20(6:58/m) 154/159bpm 67cal 8.6/9.12mph 4) 0.62m - 4:18(6:56/m) 158/163bpm 68cal 8.65/8.97mph 5) 0.62m - 4:10(6:43/m) 163/165bpm 67cal 8.93/9.14mph 6) 0.62m - 4:11(6:43/m) 166/169bpm 69cal 8.93/9.08mph 7) 0.62m - 4:08(6:40/m) 163/165bpm 66cal 9.01/9.31mph 8) 0.62m - 4:12(6:46/m) 163/167bpm 67cal 8.88/9.18mph 9) 0.06m - 26(6:57/m) 162/164bpm 6cal 8.63/9.12mph Add a comment	7.5mi, 50:45 Running - Treadmill Split Summary === 1) 0.62m - 4:21(7:01/m) 112/125bpm 36cal 8.56/9.2mph 2) 0.62m - 4:10(6:42/m) 117/124bpm 38cal 8.96/9.04mph 3) 0.62m - 4:11(6:43/m) 122/128bpm 41cal 8.93/9.04mph 4) 0.62m - 4:14(6:49/m) 126/131bpm 44cal 8.8/9mph 5) 0.62m - 4:11(6:44/m) 121/126bpm 37cal 8.91/9.1mph 6) 0.62m - 4:11(6:44/m) 122/125bpm 36cal 8.91/8.97mph 7) 0.62m - 4:13(6:48/m) 127/131bpm 40cal 8.83/8.95mph 8) 0.62m - 4:13(6:47/m) 128/132bpm 40cal 8.84/9.02mph 9) 0.62m - 4:10(6:42/m) 125/131bpm 35cal 8.95/9.06mph 10) 0.62m - 4:10(6:43/m) 126/131bpm 35cal 8.93/9.12mph 11) 0.62m - 4:17(6:53/m) 128/134bpm 38cal 8.72/9.12mph 12) 0.62m - 4:15(6:51/m) 128/133bpm 37cal 8.76/9.02mph 13) 0.02m - 8(6:42/m) 127/128bpm 1cal 8.95/8.93mph Add a comment	4.9mi, 32:41 Running - General Split Summary === 1) 0.62m - 4:30(7:14/m) 130/140bpm 54cal 8.29/8.85mph 2) 0.62m - 4:18(6:55/m) 136/146bpm 54cal 8.68/8.79mph 3) 0.62m - 4:11(6:45/m) 142/149bpm 56cal 8.9/9.33mph 4) 0.62m - 4:04(6:33/m) 150/154bpm 60cal 9.17/9.48mph 5) 0.62m - 4:10(6:43/m) 156/164bpm 64cal 8.94/9.2mph 6) 0.62m - 4:09(6:41/m) 146/160bpm 54cal 8.98/9.58mph 7) 0.62m - 4:04(6:33/m) 141/149bpm 48cal 9.16/9.33mph 8) 0.51m - 3:15(6:22/m) 149/153bpm 44cal 9.42/9.62mph Add a comment	-

Dist	Races	PB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016
1mi	2	4:26 4:26/mi					4:45			4:26
3000m	1	9:28 5:05/mi								9:28
3.3km	1	11:16 5:30/mi					11:16
4km	12	12:43 5:07/mi					14:09	12:43	12:48		12:59
2.7mi	2	14:26 5:21/mi				15:29		14:26
5km	7	15:39 5:02/mi					17:11	16:23					15:39
3.3mi	3	17:37 5:25/mi					17:54	17:37			17:49
4.5mi	10	21:57 4:53/mi	31:22			26:52	21:57		24:51		24:35
5mi	12	26:48 5:22/mi	31:52	32:56	29:19	30:03	27:40	27:24	26:48			27:38
5.4mi	2	31:57 5:55/mi					31:57					34:44
5.5mi	2	32:48 5:58/mi					32:48
6mi	3	32:19 5:23/mi				35:45		32:19
10km	13	34:18 5:31/mi	39:57		39:19	37:36	35:35	34:40	34:36	34:18
12km	1	45:42 6:08/mi						45:42
7.5mi	1	54:29 7:16/mi		54:29
7.8mi	2	45:23 5:51/mi							45:23
9mi	1	1:08:18 7:35/mi		1:08:18
9.5mi	1	53:27 5:38/mi						53:27
10mi	2	54:35 5:28/mi					59:07			54:35
13.1mi	10	1:14:14 5:40/mi		1:33:00	1:27:42	1:23:31		1:17:38				1:16:45	1:14:14
26.2mi	10	2:38:05 6:02/mi		3:22:42		3:10:27	2:59:01	3:06:43				2:49:48	2:38:05

2016	Distance	Date	Result	WAVA
SCVAC Western Division - 5000m	5km	20 Jun	15:39	85.23%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	6 May	15:48	84.42%
London Marathon	26.2mi	24 Apr	2:38:05	78.40%
Balloch to Clydebank Half Marathon	13.1mi	13 Mar	1:14:14	79.28%
2015	Distance	Date	Result	WAVA
Dunoon Half Marathon	13.1mi	1 Aug		0.00%
GAA Miler Meet 5000m	5km	24 Jul		0.00%
Scottish Masters T & F -5000m	5000mi	11 Jul	16:14	81.70%
London Marathon	26.2mi	26 Apr	2:49:48	72.77%
Balloch to Clydebank Half Marathon	13.1mi	8 Mar	1:16:45	76.45%
Scottish National XC Champs - Senior Men - Falkirk	12km	22 Feb		0.00%
Renfrewshire AAA Road Race Championships	5mi	1 Feb	27:38	78.15%
Scottish Veteran Harriers Club Road Relays	3.66mi	25 Jan		0.00%
ggh harris trophy	5.4mi	3 Jan	34:44	67.15%
2014	Distance	Date	Result	WAVA
Scottish National 4K XC Champs	4km	9 Nov	13:59	71.06%
Colin Sheilds road race (GGH)	4.5mi	1 Nov	24:35	78.75%
Glenpark Harriers - Colin Sheilds Road Race	4.5mi	1 Nov	24:35	78.75%
Achilles Heel - MacAndrew Road Relay Race	3.25mi	4 Oct	17:49	77.48%
JG Cameron 4k	4km	20 Sep	12:59	76.53%
2013	Distance	Date	Result	WAVA
BMC Meet Glasgow 3000m	3000mi	2 Aug	9:28	78.37%
BMC Meet Glasgow 5000m	5000mi	21 Jun	16:05	81.69%
Greenock Glenpark Harriers Chisholm Mile	1mi	4 Jun	4:26	84.66%
Troon Tortoises 10k	10km	8 May	34:18	78.16%
Greenock Glenpark Harriers, Docherty Cup	10mi	30 Mar	54:35	80.76%
2012	Distance	Date	Result	WAVA
Glenpark Harriers - Colin Sheilds Road Race	4.5mi	3 Nov	24:51	77.48%
JG Cameron 4k	4km	22 Sep	12:48	76.99%
Greenock Glenpark Harriers - Willie Jukes (Dunoon)	5mi	7 Apr		0.00%
Greenock Glenpark Harriers - Docherty Cup	10mi	24 Mar		0.00%
Down By The River 10k	10km	4 Mar	34:36	77.34%
Willow Bowl full distance	7.75mi	25 Feb	45:23	74.21%
Renfrewshire AAA Road Race Championships	5mi	5 Feb	26:48	79.82%
2011	Distance	Date	Result	WAVA
Renfrewshire AAA County CC Championships - Senior Men	6mi	19 Nov	32:29	79.45%
Jimmy Irvine Bella 10K	10km	12 Nov	34:40	77.10%
Scottish Athletics 4k CC Championships	4km	5 Nov	14:05	69.76%
National XC Relays, Cumbernauld	4km	22 Oct	14:35	67.37%
West District XC Relays, Coatbridge	4km	8 Oct	12:43	77.26%
McAndrew Road Relays	3.25mi	1 Oct	17:37	77.51%
George Cummings Road Relays	2.7mi	24 Sep	14:26	78.59%
KILMACOLM 10K	10km	18 Sep	35:31	75.25%
Great Scottish Run Half Marathon	13.1mi	4 Sep	1:19:27	73.48%
Paisley 10K	10km	28 Aug	35:30	75.29%
5k Cowal Fun Run	5km	25 Aug	16:23	79.67%
Metric Mile 5km meet	5km	5 Aug	16:32	78.95%
Edinburgh Marathon	26.2mi	22 May	3:08:38	65.18%
Greenock Glenpark Harriers - Cornalees Hill Race	5.5mi	11 May	36:30	64.35%
London Marathon	26.2mi	17 Apr	3:06:43	65.85%
Greenock Glenpark Harriers - Willie Jukes RR	5mi	9 Apr		0.00%
Greenock Glenpark Harriers - Docherty Cup	9.5mi	26 Mar	53:27	78.03%
Balloch to Clydebank Half Marathon	13.1mi	13 Mar	1:17:38	75.20%
Nigel Barge 10K Memorial Road Race and 3K Junior Race	10km	5 Mar	35:25	75.47%
Greenock Glenpark Harriers - Wilson Cup	4.5mi	26 Feb	26:52	71.53%
Scottish National XC Champs - Senior Men - Falkirk	12km	19 Feb	45:42	70.84%
Renfrewshire AAA Road Race Championships	5mi	6 Feb	27:24	77.93%
Greenock Glenpark Harriers - Harris Trophy	6mi	22 Jan	32:19	79.86%
West District Cross Country Championships (Senior Men)	10km	16 Jan	35:10	76.00%
2010	Distance	Date	Result	WAVA
Greenock Glenpark Harriers - 26/2/	4.5mi	18 Dec	26:52	71.53%
Hugh Wilson Memorial 10K	10km	27 Nov	35:35	75.11%
Renfrewshire AAA Cross Country Championships (Men)	5.4mi	20 Nov	31:57	72.11%
Jimmy Irvine Bella 10K	10km	13 Nov	36:22	73.46%
Strathaven Run With the Wind 10K	10km	7 Nov		0.00%
Greenock Glenpark Harriers; Colin Shields RR, Greenock	4.5mi	30 Oct	21:57	87.47%
National XC Relays, Cumbernauld	4km	23 Oct	14:41	66.76%
Renfrewshire XC Relays Linwood	3.3km	16 Oct	11:16	71.78%
West District XC Relays	4km	9 Oct	14:49	66.16%
McAndrew Road Relays	3.25mi	2 Oct	17:54	76.10%
George Cummings Road Relays, Houston	4km	25 Sep	14:09	69.27%
Cowal 5km RR	5km	26 Aug	17:11	75.79%
Edinburgh Marathon	26.2mi	23 May	3:25:46	59.75%
Greenock Glenpark Harriers: Cornalees Hill Race	4.5mi	12 May	34:52	55.06%
Greenock Glenpark Harriers Chisholm Mile	1mi	4 May	4:45	78.30%
London Marathon	26.2mi	25 Apr	2:59:01	68.68%
Greenock Glenpark Harriers - Willie Jukes Memorial RR	5mi	10 Apr	28:13	75.60%
Greenock Glenpark Harriers Docherty Cup	10mi	27 Mar	59:07	74.43%
Scottish National XC Champs - Senior Men - Falkirk	12km	20 Feb		0.00%
Renfrewshire AAA 5 Mile Road Race	5mi	7 Feb	27:40	77.10%
Greenock Glenpark Harriers Harris POSTPONED UNTIL 23/1/10	5.5mi	9 Jan	32:48	71.54%
2009	Distance	Date	Result	WAVA
Greenock Glenpark Harriers Wilson Cup	4.5mi	19 Dec	27:42	69.31%
Eddie's Half-Marathon	13.1mi	1 Nov	1:23:31	69.91%
Greenock Glenpark Harriers Colin Shields 4.5m Road Race	4.5mi	31 Oct	26:52	71.43%
National XC Relays, Cumbernauld	4km	24 Oct	15:20	63.83%
Renfrewshire AAA County CC Relays	4km	18 Oct	10:33	92.76%
West District XC Relays	4km	10 Oct	14:00	69.90%
George Cummings Road Relays	2.7mi	26 Sep	15:29	72.97%
Kilmacolm 10K	10km	20 Sep	37:36	71.05%
Great Scottish Run Half Marathon	13.1mi	6 Sep	1:27:52	66.45%
Edinburgh Marathon	26.2mi	31 May	4:04:00	50.39%
Fortis Rotterdam Marathon	26.2mi	5 Apr	3:10:27	64.56%
Balloch to Clydebank Half-Marathon	13.1mi	8 Mar	1:27:24	66.80%
Greenock Glenparks Willow Bowl	7.75mi	28 Feb	50:47	66.24%
Renfrewshire AAA 5 Mile Road Race	5mi	8 Feb	30:03	70.96%
Jack Crawford Memorial 10K	10km	17 Jan	39:10	68.21%
Glenpark Harriers Harris Trophy	6mi	3 Jan	35:45	72.16%
2008	Distance	Date	Result	WAVA
Cambuslang Down by the River 10K	10km	28 Dec	39:19	67.95%
greenock glenpark harriers wilson trophy	5mi	20 Dec	29:19	72.74%
Buchlyvie Half-Marathon	13.1mi	16 Nov	1:27:42	66.57%
Glasgow University 5 Mile Road Race	5mi	8 Nov	31:45	67.16%
Renfrewshire 4K XC Relays - Linwood	2.5mi	18 Oct	14:10	73.77%
Balloch to Clydebank 1/2 marathon	13.1mi	9 Mar	1:37:21	59.97%
2007	Distance	Date	Result	WAVA
Aberfeldy Middle Distance Triathlon	0miles/0miles/13.1miles	18 Aug	/ / 6:40:18	0.00%
Corrieyairack Challenge	43mi	30 Jun		0.00%
Nice Ironman	226km	17 Jun	12:52:29	128.73%
Edinburgh Marathon	26.2mi	27 May	3:22:42	60.66%
Isle of Bute Sprint Triathlon	0miles/0miles/25.75km	13 May	/ / 1:12:05	0.00%
All Terrain Challenge Richie's Run	9mi	29 Apr	1:08:18	57.85%
Lochaber Marathon	26.2mi	22 Apr	3:27:58	59.12%
Chisholm Mile	1mi	14 Apr		0.00%
Willie Jukes Memorial	5mi	17 Mar	33:14	64.16%
Balloch to Clydebank Half-Marathon	13.1mi	11 Mar	1:33:00	62.78%
Stranraer Half-Marathon	13.1mi	3 Mar		0.00%
Willow Bowl	7.5mi	24 Feb	54:29	59.75%
Renfrewshire AAA 5 Mile Road Race Champs	5mi	3 Feb	32:56	64.75%
Jack Crawford Memorial 10k	10km	13 Jan		0.00%
Harris Trophy	6mi	6 Jan		0.00%
2006	Distance	Date	Result	WAVA
Greenock Glenpark Harriers Wilson Trophy	5mi	23 Dec	31:52	66.92%
Glasgow University 5 Mile Road Race	5mi	18 Nov	33:16	64.10%
Colin Shields	4.5mi	4 Nov	31:22	61.18%
The Big Triathlon	0miles/0miles/70.3miles	23 Sep	/ / 10:33:26	0.00%
OGM Crownpoint 3000m	3000mi	30 Aug	8:53	82.55%
Polaroid Series - Helensburgh 10K	10km	25 May	39:57	66.88%

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