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Hendo79 M40

About

Race Times

All Races

Mileage

Training

Inverclyde AC

Races
104
Miles
19149
Miles
88
Miles
6562
WAVA
87.65%
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!

Best Badges

This user has collected 100 badges.

See available badges

Groups

This user is a member of Edinburgh 2009 Racers List, Sub-3 hour marathon, Swimmers

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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
2020	175	0	0	0	0	0	0	0	0	0	0	0	175
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

Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1
0.3mi, 2:35 Running - General Split Summary === 1) 0.34m - 2:35(7:30/m) 155/166bpm 37cal 7.99/9.75mph Add a comment 3mi, 16:06 Running - General Split Summary === 1) 0.62m - 3:33(5:42/m) 161/172bpm 54cal 10.51/11.88mph 2) 0.62m - 3:26(5:32/m) 174/177bpm 57cal 10.85/11.77mph 3) 0.62m - 3:18(5:19/m) 140/182bpm 43cal 11.29/11.75mph 4) 0.62m - 3:19(5:20/m) 134/142bpm 35cal 11.25/11.5mph 5) 0.46m - 2:30(5:23/m) 112/127bpm 11cal 11.14/11.4mph Add a comment 2.4mi, 17:16 Running - General Split Summary === 1) 0.62m - 4:55(7:55/m) 132/147bpm 60cal 7.58/7.95mph 2) 0.62m - 4:33(7:19/m) 148/159bpm 66cal 8.21/8.68mph 3) 0.62m - 4:22(7:02/m) 153/163bpm 65cal 8.54/8.66mph 4) 0.49m - 3:27(6:59/m) 162/168bpm 55cal 8.59/8.79mph Add a comment	-	6.2mi, 42:01 Running - General Split Summary === 1) 0.62m - 4:34(7:20/m) 135/143bpm 58cal 8.17/9.08mph 2) 0.62m - 4:25(7:06/m) 141/155bpm 59cal 8.45/9.39mph 3) 0.62m - 4:09(6:41/m) 149/156bpm 61cal 8.97/9.33mph 4) 0.62m - 4:14(6:49/m) 156/163bpm 64cal 8.8/9.89mph 5) 0.62m - 3:48(6:07/m) 155/166bpm 57cal 9.8/10.16mph 6) 0.62m - 4:03(6:31/m) 160/167bpm 63cal 9.22/9.79mph 7) 0.62m - 4:00(6:26/m) 163/168bpm 63cal 9.32/9.35mph 8) 0.62m - 3:59(6:25/m) 155/164bpm 57cal 9.35/9.66mph 9) 0.62m - 4:22(7:02/m) 156/162bpm 64cal 8.53/9.54mph 10) 0.62m - 4:24(7:04/m) 157/164bpm 65cal 8.48/9.89mph 11) 0m - 3(9:39/m) 156/156bpm 6.22/6.1mph Add a comment	8.2mi, 1:01:15 Running - General Split Summary === 1) 0.62m - 4:38(7:28/m) 129/146bpm 53cal 8.04/8.56mph 2) 0.62m - 4:34(7:21/m) 146/150bpm 66cal 8.16/8.52mph 3) 0.62m - 4:31(7:16/m) 151/153bpm 67cal 8.25/8.6mph 4) 0.62m - 4:37(7:26/m) 154/158bpm 70cal 8.07/8.27mph 5) 0.62m - 4:50(7:47/m) 161/164bpm 76cal 7.71/8.1mph 6) 0.62m - 4:46(7:40/m) 162/165bpm 75cal 7.82/8.52mph 7) 0.62m - 4:33(7:19/m) 162/166bpm 72cal 8.19/8.83mph 8) 0.62m - 4:34(7:21/m) 151/167bpm 58cal 8.17/8.7mph 9) 0.62m - 4:29(7:13/m) 157/166bpm 66cal 8.31/8.64mph 10) 0.62m - 4:25(7:07/m) 165/168bpm 70cal 8.43/8.58mph 11) 0.62m - 4:14(6:48/m) 162/167bpm 65cal 8.82/9.08mph 12) 0.62m - 5:09(8:17/m) 169/179bpm 84cal 7.25/8.64mph 13) 0.62m - 4:53(7:51/m) 176/183bpm 84cal 7.64/8.52mph 14) 0.11m - 1:02(9:38/m) 172/174bpm 17cal 6.23/6.8mph Add a comment	5mi, 37:35 Running - General Split Summary === 1) 0.62m - 4:38(7:27/m) 122/133bpm 47cal 8.06/9mph 2) 0.62m - 4:58(8:00/m) 146/157bpm 69cal 7.5/8.16mph 3) 0.62m - 4:24(7:05/m) 154/158bpm 65cal 8.46/8.75mph 4) 0.62m - 4:16(6:51/m) 154/161bpm 63cal 8.76/9.1mph 5) 0.62m - 4:12(6:46/m) 158/163bpm 63cal 8.87/9.08mph 6) 0.62m - 4:18(6:55/m) 162/170bpm 66cal 8.67/8.68mph 7) 0.62m - 4:15(6:51/m) 164/173bpm 66cal 8.76/9.2mph 8) 0.62m - 6:00(9:40/m) 162/169bpm 92cal 6.21/9mph 9) 0.07m - 34(7:47/m) 166/168bpm 8cal 7.71/7.35mph Add a comment	7.2mi, 49:02 Running - General Split Summary === 1) 0.62m - 4:43(7:36/m) 148/158bpm 66cal 7.89/8.12mph 2) 0.62m - 4:29(7:13/m) 150/156bpm 64cal 8.31/8.64mph 3) 0.62m - 4:15(6:50/m) 155/166bpm 63cal 8.78/9.04mph 4) 0.62m - 4:11(6:45/m) 162/171bpm 64cal 8.9/9mph 5) 0.62m - 4:13(6:47/m) 166/173bpm 66cal 8.84/8.97mph 6) 0.62m - 4:11(6:44/m) 165/172bpm 65cal 8.91/9.29mph 7) 0.62m - 4:06(6:37/m) 170/175bpm 66cal 9.08/9.46mph 8) 0.62m - 4:05(6:34/m) 169/176bpm 65cal 9.14/9.25mph 9) 0.62m - 4:06(6:36/m) 165/168bpm 63cal 9.08/9.35mph 10) 0.62m - 4:31(7:16/m) 163/169bpm 68cal 8.26/9.48mph 11) 0.62m - 4:04(6:33/m) 159/168bpm 57cal 9.16/9.52mph 12) 0.33m - 2:06(6:24/m) 164/170bpm 32cal 9.36/9.56mph Add a comment	4.9mi, 35:22 Running - Treadmill Split Summary === 1) 0.62m - 4:24(7:05/m) 131/138bpm 51cal 8.48/9.25mph 2) 0.62m - 4:23(7:04/m) 138/143bpm 55cal 8.49/9.1mph 3) 0.62m - 4:24(7:05/m) 137/144bpm 53cal 8.46/9.18mph 4) 0.62m - 4:30(7:14/m) 139/143bpm 55cal 8.29/9.16mph 5) 0.62m - 4:31(7:17/m) 140/145bpm 55cal 8.25/8.97mph 6) 0.62m - 4:28(7:12/m) 144/157bpm 57cal 8.33/9.31mph 7) 0.62m - 4:33(7:19/m) 143/147bpm 55cal 8.2/9.04mph 8) 0.58m - 4:08(7:04/m) 145/147bpm 51cal 8.49/9.27mph Add a comment
Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
6.5mi, 44:11 Running - General Split Summary === 1) 0.23m - 1:40(7:26/m) 128/143bpm 18cal 8.07/8.83mph 2) 0.62m - 4:22(7:01/m) 142/147bpm 58cal 8.55/9.04mph 3) 0.62m - 4:19(6:57/m) 155/161bpm 64cal 8.63/8.97mph 4) 0.62m - 4:12(6:45/m) 158/162bpm 63cal 8.88/9.1mph 5) 0.62m - 4:19(6:58/m) 160/168bpm 66cal 8.62/8.95mph 6) 0.62m - 4:15(6:51/m) 168/174bpm 67cal 8.77/9.33mph 7) 0.62m - 4:11(6:43/m) 167/174bpm 65cal 8.93/9.12mph 8) 0.62m - 4:05(6:34/m) 170/174bpm 65cal 9.14/9.64mph 9) 0.62m - 4:07(6:38/m) 162/172bpm 61cal 9.06/9.71mph 10) 0.62m - 4:10(6:42/m) 167/171bpm 65cal 8.95/9.12mph 11) 0.62m - 4:04(6:33/m) 168/173bpm 64cal 9.17/9.33mph 12) 0.06m - 27(7:52/m) 170/172bpm 6cal 7.63/9.06mph Add a comment	6.3mi, 43:13 Running - General Split Summary === 1) 0.62m - 4:33(7:19/m) 134/147bpm 55cal 8.2/8.41mph 2) 0.62m - 4:31(7:17/m) 148/155bpm 63cal 8.24/9.04mph 3) 0.62m - 4:36(7:24/m) 155/167bpm 68cal 8.12/9.16mph 4) 0.62m - 4:12(6:46/m) 157/165bpm 62cal 8.86/9.23mph 5) 0.62m - 4:13(6:47/m) 156/163bpm 62cal 8.84/9.18mph 6) 0.62m - 4:08(6:40/m) 161/164bpm 62cal 9.01/9.27mph 7) 0.62m - 4:07(6:38/m) 163/172bpm 63cal 9.05/9.27mph 8) 0.62m - 4:14(6:48/m) 151/165bpm 52cal 8.81/9.27mph 9) 0.62m - 4:11(6:44/m) 165/171bpm 64cal 8.91/8.95mph 10) 0.62m - 4:04(6:33/m) 164/173bpm 62cal 9.17/9.71mph 11) 0.06m - 23(6:25/m) 167/169bpm 6cal 9.34/9.56mph Add a comment	2.2mi, 16:14 Running - General Split Summary === 1) 0.62m - 5:15(8:26/m) 150/162bpm 75cal 7.11/8.72mph 2) 0.62m - 4:20(6:58/m) 156/163bpm 64cal 8.62/8.85mph 3) 0.62m - 4:17(6:54/m) 161/168bpm 66cal 8.7/8.79mph 4) 0.33m - 2:23(7:10/m) 162/166bpm 36cal 8.36/8.62mph Add a comment 3.1mi, 17:23 Running - General Split Summary === 1) 0.62m - 3:12(5:09/m) 124/132bpm 33cal 11.63/13.59mph 2) 0.62m - 3:28(5:34/m) 134/139bpm 42cal 10.76/11.46mph 3) 0.62m - 3:41(5:56/m) 137/142bpm 45cal 10.12/10.48mph 4) 0.62m - 3:40(5:54/m) 141/147bpm 46cal 10.17/11.12mph 5) 0.61m - 3:22(5:30/m) 147/151bpm 46cal 10.92/11.31mph Add a comment 1.9mi, 13:45 Running - General Split Summary === 1) 0.62m - 4:41(7:32/m) 137/153bpm 59cal 7.96/8.35mph 2) 0.62m - 4:25(7:07/m) 156/162bpm 66cal 8.43/8.85mph 3) 0.62m - 3:45(6:03/m) 163/171bpm 59cal 9.93/24.71mph 4) 0.05m - 53(17:26/m) 122/138bpm 5cal 3.44/20.06mph Add a comment	8.9mi, 1:00:04 Running - General Split Summary === 1) 0.62m - 4:25(7:07/m) 134/146bpm 54cal 8.43/8.97mph 2) 0.62m - 4:17(6:54/m) 153/164bpm 63cal 8.69/8.91mph 3) 0.62m - 4:18(6:55/m) 159/166bpm 66cal 8.67/9.41mph 4) 0.62m - 4:17(6:53/m) 161/167bpm 65cal 8.71/8.91mph 5) 0.62m - 4:09(6:40/m) 163/167bpm 64cal 8.99/9.33mph 6) 0.62m - 4:18(6:55/m) 167/175bpm 67cal 8.68/8.77mph 7) 0.62m - 4:09(6:40/m) 167/173bpm 65cal 9/9.14mph 8) 0.62m - 4:07(6:38/m) 166/171bpm 64cal 9.05/9.54mph 9) 0.62m - 4:11(6:45/m) 171/174bpm 67cal 8.9/9.29mph 10) 0.62m - 4:13(6:47/m) 167/174bpm 66cal 8.85/9.1mph 11) 0.62m - 4:11(6:44/m) 167/174bpm 63cal 8.91/9.27mph 12) 0.62m - 4:05(6:35/m) 159/172bpm 56cal 9.12/9.5mph 13) 0.62m - 4:15(6:50/m) 158/164bpm 59cal 8.79/9.08mph 14) 0.62m - 4:06(6:35/m) 157/163bpm 53cal 9.11/9.31mph 15) 0.16m - 1:03(6:41/m) 149/151bpm 8cal 8.97/9.25mph Add a comment	-	5mi, 36:31 Running - General Split Summary === 1) 0.62m - 5:05(8:10/m) 132/143bpm 60cal 7.34/7.78mph 2) 0.62m - 4:49(7:45/m) 150/165bpm 69cal 7.75/7.89mph 3) 0.62m - 4:46(7:41/m) 149/152bpm 68cal 7.82/7.89mph 4) 0.62m - 4:45(7:38/m) 155/159bpm 70cal 7.86/8.12mph 5) 0.62m - 4:57(7:59/m) 156/159bpm 74cal 7.52/8.08mph 6) 0.62m - 4:45(7:38/m) 157/161bpm 70cal 7.86/8.33mph 7) 0.62m - 4:33(7:19/m) 159/163bpm 69cal 8.2/8.6mph 8) 0.62m - 2:46(4:27/m) 118/159bpm 13cal 13.5/34.94mph 9) 0.07m - 6(1:25/m) 91/92bpm 42.58/34.54mph Add a comment 4.4mi, 34:28 Running - General Split Summary === 1) 0.62m - 5:19(8:33/m) 138/149bpm 67cal 7.02/7.43mph 2) 0.62m - 5:07(8:14/m) 152/159bpm 74cal 7.29/7.6mph 3) 0.62m - 4:46(7:40/m) 164/170bpm 73cal 7.83/8.04mph 4) 0.62m - 4:57(7:57/m) 161/166bpm 75cal 7.54/7.85mph 5) 0.62m - 4:49(7:45/m) 163/168bpm 73cal 7.74/8.08mph 6) 0.62m - 4:44(7:37/m) 163/170bpm 72cal 7.88/8.25mph 7) 0.62m - 4:43(7:35/m) 163/168bpm 71cal 7.91/8.22mph 8) 0.01m - 5(11:15/m) 157/160bpm 1cal 5.33/7.93mph Add a comment	3.8mi, 27:03 Running - General Split Summary === 1) 0.62m - 4:35(7:23/m) 137/151bpm 58cal 8.13/8.37mph 2) 0.62m - 4:30(7:14/m) 154/161bpm 67cal 8.29/8.85mph 3) 0.62m - 4:18(6:56/m) 160/164bpm 66cal 8.66/9.1mph 4) 0.62m - 4:15(6:51/m) 164/168bpm 67cal 8.76/9.02mph 5) 0.62m - 4:30(7:14/m) 163/165bpm 70cal 8.3/8.85mph 6) 0.62m - 4:31(7:16/m) 164/168bpm 71cal 8.26/8.45mph 7) 0.05m - 23(7:13/m) 168/169bpm 6cal 8.31/8.33mph Add a comment 3.8mi, 27:39 Running - General Split Summary === 1) 0.62m - 4:47(7:41/m) 132/142bpm 57cal 7.81/7.99mph 2) 0.62m - 4:35(7:22/m) 145/152bpm 64cal 8.14/8.35mph 3) 0.62m - 4:29(7:12/m) 154/158bpm 66cal 8.33/8.72mph 4) 0.62m - 4:33(7:19/m) 158/160bpm 69cal 8.2/8.56mph 5) 0.62m - 4:16(6:52/m) 161/164bpm 66cal 8.74/8.91mph 6) 0.62m - 4:18(6:55/m) 163/166bpm 67cal 8.67/8.85mph 7) 0.09m - 42(7:48/m) 163/165bpm 10cal 7.69/8.68mph Add a comment
Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
4mi, 28:22 Running - General Split Summary === 1) 0.62m - 4:41(7:32/m) 120/137bpm 47cal 7.97/8.41mph 2) 0.62m - 4:33(7:19/m) 134/140bpm 55cal 8.19/8.35mph 3) 0.62m - 4:21(6:59/m) 152/166bpm 63cal 8.58/8.7mph 4) 0.62m - 4:20(6:58/m) 150/156bpm 61cal 8.61/8.79mph 5) 0.62m - 4:12(6:45/m) 149/154bpm 58cal 8.89/9mph 6) 0.62m - 4:12(6:46/m) 153/165bpm 60cal 8.87/8.97mph 7) 0.31m - 2:04(6:44/m) 160/165bpm 32cal 8.92/9.04mph Add a comment 3.3mi, 23:50 Running - General Split Summary === 1) 0.62m - 4:50(7:47/m) 128/137bpm 54cal 7.71/7.95mph 2) 0.62m - 4:32(7:18/m) 134/148bpm 55cal 8.22/8.52mph 3) 0.62m - 4:24(7:05/m) 149/157bpm 63cal 8.47/8.6mph 4) 0.62m - 4:35(7:23/m) 158/165bpm 70cal 8.13/8.77mph 5) 0.62m - 4:19(6:57/m) 153/161bpm 62cal 8.64/9.2mph 6) 0.17m - 1:10(6:51/m) 149/154bpm 16cal 8.76/8.95mph Add a comment	6.2mi, 43:35 Running - General Split Summary === 1) 0.62m - 4:37(7:25/m) 134/144bpm 55cal 8.08/8.31mph 2) 0.62m - 4:26(7:08/m) 148/152bpm 62cal 8.41/8.47mph 3) 0.62m - 4:22(7:02/m) 155/160bpm 63cal 8.53/8.7mph 4) 0.62m - 4:20(6:59/m) 156/160bpm 62cal 8.6/8.87mph 5) 0.62m - 4:15(6:50/m) 158/159bpm 61cal 8.78/8.91mph 6) 0.62m - 4:17(6:54/m) 161/164bpm 64cal 8.7/9.12mph 7) 0.62m - 4:23(7:03/m) 160/162bpm 65cal 8.52/9.06mph 8) 0.62m - 4:10(6:42/m) 160/163bpm 61cal 8.95/9.27mph 9) 0.62m - 4:16(6:52/m) 164/168bpm 65cal 8.74/8.83mph 10) 0.62m - 4:26(7:09/m) 165/167bpm 67cal 8.4/9.16mph 11) 0.01m - 3(9:23/m) 165/165bpm 6.4/6.35mph Add a comment 6.1mi, 44:15 Running - General Split Summary === 1) 0.62m - 5:02(8:06/m) 119/140bpm 48cal 7.41/8.43mph 2) 0.62m - 4:43(7:35/m) 148/153bpm 68cal 7.91/8.47mph 3) 0.62m - 4:32(7:17/m) 157/161bpm 69cal 8.23/8.35mph 4) 0.62m - 4:26(7:08/m) 161/164bpm 69cal 8.42/8.77mph 5) 0.62m - 4:28(7:12/m) 163/166bpm 70cal 8.34/8.58mph 6) 0.62m - 4:23(7:04/m) 165/169bpm 69cal 8.5/8.6mph 7) 0.62m - 4:23(7:04/m) 168/171bpm 70cal 8.5/8.85mph 8) 0.62m - 4:19(6:58/m) 170/173bpm 70cal 8.62/9mph 9) 0.62m - 4:16(6:52/m) 172/173bpm 70cal 8.74/9.02mph 10) 0.53m - 3:42(6:56/m) 171/172bpm 60cal 8.65/8.72mph Add a comment	4.2mi, 30:03 Running - Treadmill Split Summary === 1) 0.62m - 4:43(7:36/m) 123/137bpm 49cal 7.9/8.62mph 2) 0.62m - 4:25(7:07/m) 130/137bpm 49cal 8.43/8.58mph 3) 0.62m - 4:30(7:15/m) 132/137bpm 50cal 8.28/8.7mph 4) 0.62m - 4:27(7:10/m) 133/135bpm 48cal 8.38/8.62mph 5) 0.62m - 4:23(7:04/m) 135/138bpm 48cal 8.5/8.62mph 6) 0.62m - 4:27(7:10/m) 138/143bpm 51cal 8.38/8.7mph 7) 0.44m - 3:07(7:05/m) 139/143bpm 36cal 8.47/8.64mph Add a comment	13.1mi, 1:30:01 Running - General Split Summary === 1) 0.62m - 4:40(7:30/m) 133/144bpm 54cal 7.99/8.58mph 2) 0.62m - 4:35(7:23/m) 148/156bpm 64cal 8.12/9.1mph 3) 0.62m - 4:23(7:03/m) 151/164bpm 62cal 8.5/9.12mph 4) 0.62m - 4:44(7:37/m) 151/156bpm 66cal 7.89/9.18mph 5) 0.62m - 4:18(6:56/m) 153/158bpm 60cal 8.66/8.85mph 6) 0.62m - 4:24(7:04/m) 161/166bpm 66cal 8.48/9.23mph 7) 0.62m - 4:14(6:49/m) 155/160bpm 60cal 8.8/9.46mph 8) 0.62m - 4:16(6:51/m) 148/158bpm 51cal 8.76/9.41mph 9) 0.62m - 4:12(6:45/m) 156/159bpm 59cal 8.88/9.1mph 10) 0.62m - 4:11(6:43/m) 157/160bpm 60cal 8.92/9.1mph 11) 0.62m - 4:13(6:47/m) 160/162bpm 62cal 8.84/8.93mph 12) 0.62m - 4:13(6:47/m) 158/161bpm 61cal 8.85/8.87mph 13) 0.62m - 4:13(6:48/m) 161/163bpm 62cal 8.83/9.02mph 14) 0.62m - 4:27(7:09/m) 159/164bpm 63cal 8.38/9.58mph 15) 0.62m - 4:07(6:38/m) 164/166bpm 62cal 9.06/9.48mph 16) 0.62m - 4:12(6:45/m) 167/170bpm 65cal 8.89/9.62mph 17) 0.62m - 4:02(6:29/m) 168/170bpm 62cal 9.24/9.37mph 18) 0.62m - 4:01(6:27/m) 171/174bpm 64cal 9.29/9.54mph 19) 0.62m - 3:49(6:08/m) 174/175bpm 61cal 9.78/9.81mph 20) 0.62m - 4:09(6:40/m) 174/177bpm 67cal 8.99/9.73mph 21) 0.62m - 4:13(6:47/m) 176/179bpm 69cal 8.85/10.33mph 22) 0.08m - 27(5:49/m) 178/179bpm 7cal 10.32/10.16mph Add a comment	5.6mi, 39:53 Running - General Split Summary === 1) 0.62m - 4:52(7:50/m) 131/140bpm 57cal 7.65/7.99mph 2) 0.62m - 4:37(7:25/m) 143/149bpm 63cal 8.08/8.29mph 3) 0.62m - 4:31(7:16/m) 153/156bpm 65cal 8.25/8.52mph 4) 0.62m - 4:25(7:06/m) 157/161bpm 65cal 8.44/8.62mph 5) 0.62m - 4:28(7:11/m) 159/161bpm 67cal 8.35/8.75mph 6) 0.62m - 4:33(7:19/m) 160/164bpm 69cal 8.21/8.56mph 7) 0.62m - 4:16(6:52/m) 166/168bpm 67cal 8.73/9.12mph 8) 0.62m - 4:09(6:41/m) 169/172bpm 66cal 8.98/9.48mph 9) 0.6m - 4:02(6:43/m) 170/172bpm 64cal 8.93/9.56mph Add a comment 4.9mi, 36:52 Running - General Split Summary === 1) 0.62m - 5:14(8:25/m) 128/138bpm 60cal 7.12/7.6mph 2) 0.62m - 4:49(7:46/m) 144/150bpm 67cal 7.73/8.33mph 3) 0.62m - 4:39(7:29/m) 151/153bpm 67cal 8.02/8.37mph 4) 0.62m - 4:39(7:29/m) 153/156bpm 68cal 8.01/8.33mph 5) 0.62m - 4:37(7:25/m) 155/159bpm 68cal 8.08/8.29mph 6) 0.62m - 4:30(7:15/m) 157/159bpm 67cal 8.28/8.43mph 7) 0.62m - 4:32(7:18/m) 158/161bpm 68cal 8.22/8.45mph 8) 0.54m - 3:51(7:10/m) 161/164bpm 58cal 8.37/8.58mph Add a comment	0.1mi, 28 Running - General Split Summary === 1) 0.13m - 28(3:37/m) 114/116bpm 3cal 16.6/19.33mph Add a comment 4.9mi, 35:46 Running - General Split Summary === 1) 0.62m - 4:44(7:37/m) 131/139bpm 55cal 7.87/8.18mph 2) 0.62m - 4:39(7:30/m) 140/146bpm 60cal 8/8.14mph 3) 0.62m - 4:38(7:27/m) 145/151bpm 62cal 8.06/8.2mph 4) 0.62m - 4:35(7:23/m) 149/158bpm 63cal 8.13/8.33mph 5) 0.62m - 4:25(7:07/m) 153/160bpm 63cal 8.44/8.66mph 6) 0.62m - 4:23(7:03/m) 157/162bpm 65cal 8.5/9.04mph 7) 0.62m - 4:27(7:10/m) 153/158bpm 62cal 8.38/8.6mph 8) 0.52m - 3:54(7:30/m) 138/157bpm 37cal 7.99/8.54mph Add a comment 5mi, 37:50 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 130/144bpm 58cal 7.33/7.68mph 2) 0.62m - 4:56(7:57/m) 141/149bpm 64cal 7.55/7.97mph 3) 0.62m - 4:46(7:40/m) 146/156bpm 65cal 7.82/8.29mph 4) 0.62m - 4:38(7:27/m) 155/159bpm 68cal 8.06/8.39mph 5) 0.62m - 4:34(7:21/m) 158/170bpm 68cal 8.16/8.35mph 6) 0.62m - 4:35(7:23/m) 158/169bpm 67cal 8.12/8.35mph 7) 0.62m - 4:30(7:14/m) 152/160bpm 62cal 8.29/8.41mph 8) 0.62m - 4:32(7:18/m) 159/168bpm 67cal 8.22/8.45mph 9) 0.03m - 14(7:38/m) 160/164bpm 3cal 7.86/8.31mph Add a comment	6.2mi, 45:49 Running - General Split Summary === 1) 0.62m - 4:53(7:51/m) 133/141bpm 58cal 7.64/8.2mph 2) 0.62m - 4:33(7:19/m) 145/154bpm 62cal 8.21/8.33mph 3) 0.62m - 4:28(7:11/m) 150/159bpm 63cal 8.35/8.45mph 4) 0.62m - 4:28(7:11/m) 157/162bpm 67cal 8.36/8.68mph 5) 0.62m - 4:30(7:15/m) 159/166bpm 68cal 8.27/8.79mph 6) 0.62m - 4:22(7:02/m) 151/156bpm 60cal 8.52/8.89mph 7) 0.62m - 4:31(7:16/m) 156/160bpm 65cal 8.26/8.41mph 8) 0.62m - 4:21(7:00/m) 151/158bpm 57cal 8.58/8.81mph 9) 0.62m - 4:29(7:12/m) 182/193bpm 79cal 8.33/8.54mph 10) 0.62m - 5:07(8:13/m) 174/192bpm 85cal 7.29/8.41mph 11) 0.01m - 9(13:36/m) 162/164bpm 2cal 4.41/6.07mph Add a comment
Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22
6.1mi, 47:03 Running - General Split Summary === 1) 0.62m - 5:06(8:12/m) 139/152bpm 64cal 7.32/7.78mph 2) 0.62m - 4:46(7:40/m) 162/170bpm 73cal 7.83/8.43mph 3) 0.62m - 4:46(7:41/m) 167/171bpm 76cal 7.81/7.99mph 4) 0.62m - 4:50(7:46/m) 166/171bpm 75cal 7.73/8.18mph 5) 0.62m - 4:53(7:51/m) 164/171bpm 76cal 7.64/7.93mph 6) 0.62m - 4:46(7:41/m) 163/170bpm 73cal 7.81/8.06mph 7) 0.62m - 4:47(7:42/m) 164/174bpm 74cal 7.78/7.95mph 8) 0.62m - 4:42(7:34/m) 164/169bpm 72cal 7.93/8.08mph 9) 0.62m - 4:42(7:34/m) 164/174bpm 71cal 7.93/8.04mph 10) 0.5m - 3:45(7:30/m) 167/175bpm 58cal 8.01/8.14mph Add a comment	4.4mi, 30:14 Running - General Split Summary === 1) 0.62m - 4:42(7:33/m) 117/136bpm 43cal 7.95/8.27mph 2) 0.62m - 4:27(7:10/m) 131/135bpm 51cal 8.36/8.54mph 3) 0.62m - 4:18(6:55/m) 144/152bpm 57cal 8.68/8.87mph 4) 0.62m - 4:20(6:59/m) 149/155bpm 60cal 8.6/8.87mph 5) 0.62m - 4:12(6:46/m) 155/163bpm 61cal 8.86/9mph 6) 0.62m - 4:10(6:42/m) 146/164bpm 52cal 8.95/9.25mph 7) 0.62m - 3:57(6:21/m) 148/155bpm 51cal 9.45/10.44mph 8) 0.03m - 8(3:41/m) 109/154bpm 16.28/18.76mph Add a comment 4.3mi, 30:57 Running - General Split Summary === 1) 0.62m - 5:02(8:05/m) 147/153bpm 69cal 7.42/7.95mph 2) 0.62m - 4:40(7:31/m) 143/151bpm 61cal 7.98/8.29mph 3) 0.62m - 4:27(7:10/m) 150/155bpm 62cal 8.37/8.56mph 4) 0.62m - 4:18(6:55/m) 155/159bpm 62cal 8.67/8.91mph 5) 0.62m - 4:18(6:56/m) 159/163bpm 64cal 8.66/8.95mph 6) 0.62m - 4:20(6:59/m) 159/162bpm 64cal 8.59/8.79mph 7) 0.56m - 3:52(6:55/m) 160/165bpm 57cal 8.68/8.83mph Add a comment	2.9mi, 20:32 Running - General Split Summary === 1) 0.62m - 4:14(6:49/m) 173/180bpm 68cal 8.8/9.25mph 2) 0.62m - 4:52(7:51/m) 174/180bpm 82cal 7.65/8.97mph 3) 0.62m - 4:16(6:53/m) 166/175bpm 68cal 8.72/8.97mph 4) 0.62m - 4:25(7:06/m) 164/167bpm 69cal 8.44/8.81mph 5) 0.4m - 2:44(6:54/m) 167/175bpm 43cal 8.7/9.25mph Add a comment 3.1mi, 16:25 Running - General Split Summary === 1) 0.62m - 3:17(5:18/m) 155/167bpm 47cal 11.33/12.59mph 2) 0.62m - 3:23(5:26/m) 170/181bpm 54cal 11.04/11.84mph 3) 0.62m - 3:20(5:21/m) 179/186bpm 56cal 11.2/11.88mph 4) 0.62m - 3:19(5:20/m) 185/187bpm 59cal 11.27/11.98mph 5) 0.61m - 3:07(5:06/m) 179/187bpm 53cal 11.77/11.79mph Add a comment 2.5mi, 17:31 Running - General Split Summary === 1) 0.62m - 4:43(7:35/m) 139/151bpm 60cal 7.91/8.85mph 2) 0.62m - 4:29(7:14/m) 153/164bpm 66cal 8.3/8.81mph 3) 0.62m - 4:14(6:48/m) 159/166bpm 64cal 8.82/9.08mph 4) 0.6m - 4:05(6:51/m) 154/165bpm 57cal 8.76/12.98mph Add a comment	14.7mi, 1:40:01 Running - General Split Summary === 1) 0.62m - 4:46(7:41/m) 122/141bpm 49cal 7.82/8.5mph 2) 0.62m - 4:38(7:28/m) 147/155bpm 66cal 8.03/8.35mph 3) 0.62m - 4:19(6:57/m) 155/159bpm 65cal 8.64/9.04mph 4) 0.62m - 4:21(7:00/m) 155/158bpm 65cal 8.57/8.83mph 5) 0.62m - 4:16(6:52/m) 160/164bpm 66cal 8.73/8.89mph 6) 0.62m - 4:16(6:52/m) 162/164bpm 66cal 8.74/8.95mph 7) 0.62m - 4:17(6:54/m) 163/167bpm 67cal 8.69/8.75mph 8) 0.62m - 4:10(6:42/m) 163/167bpm 64cal 8.96/9.29mph 9) 0.62m - 4:17(6:54/m) 162/164bpm 65cal 8.69/9.06mph 10) 0.62m - 4:13(6:47/m) 163/165bpm 65cal 8.85/8.93mph 11) 0.62m - 4:19(6:57/m) 164/170bpm 67cal 8.63/9.73mph 12) 0.62m - 4:13(6:48/m) 163/167bpm 64cal 8.83/9.1mph 13) 0.62m - 4:07(6:37/m) 165/167bpm 64cal 9.06/9.27mph 14) 0.62m - 4:17(6:53/m) 164/167bpm 65cal 8.71/9mph 15) 0.62m - 4:09(6:41/m) 165/167bpm 64cal 8.98/9.25mph 16) 0.62m - 4:05(6:34/m) 167/169bpm 64cal 9.14/9.29mph 17) 0.62m - 4:04(6:32/m) 168/169bpm 64cal 9.18/9.31mph 18) 0.62m - 4:01(6:27/m) 168/172bpm 63cal 9.3/9.41mph 19) 0.62m - 4:03(6:31/m) 168/171bpm 64cal 9.22/9.41mph 20) 0.62m - 4:16(6:53/m) 165/169bpm 62cal 8.73/9.66mph 21) 0.62m - 4:05(6:35/m) 168/170bpm 62cal 9.12/9.43mph 22) 0.62m - 4:11(6:43/m) 168/170bpm 64cal 8.92/9.6mph 23) 0.62m - 4:08(6:39/m) 169/171bpm 64cal 9.03/9.14mph 24) 0.36m - 2:30(6:57/m) 168/171bpm 38cal 8.63/10.21mph Add a comment	-	6.2mi, 44:25 Running - General Split Summary === 1) 0.62m - 4:46(7:40/m) 132/141bpm 56cal 7.83/8.22mph 2) 0.62m - 4:28(7:12/m) 141/147bpm 58cal 8.33/8.43mph 3) 0.62m - 4:22(7:01/m) 146/153bpm 60cal 8.54/8.68mph 4) 0.62m - 4:21(7:00/m) 158/162bpm 66cal 8.57/8.7mph 5) 0.62m - 4:17(6:54/m) 159/164bpm 65cal 8.69/8.91mph 6) 0.62m - 4:19(6:57/m) 160/165bpm 66cal 8.62/8.83mph 7) 0.62m - 4:23(7:03/m) 159/165bpm 66cal 8.51/8.81mph 8) 0.62m - 4:11(6:43/m) 165/169bpm 65cal 8.93/9.35mph 9) 0.62m - 4:11(6:44/m) 161/167bpm 63cal 8.9/9.08mph 10) 0.62m - 5:05(8:10/m) 164/173bpm 78cal 7.34/9.04mph 11) 0m - 2(10:07/m) 159/160bpm 5.93/5.59mph Add a comment 0.1mi, 1:12 Running - General Split Summary === 1) 0.1m - 1:12(11:34/m) 148/154bpm 16cal 5.19/5.59mph Add a comment 6.1mi, 44:34 Running - General Split Summary === 1) 0.62m - 5:02(8:05/m) 130/147bpm 56cal 7.42/7.95mph 2) 0.62m - 4:40(7:31/m) 143/154bpm 63cal 7.99/8.37mph 3) 0.62m - 4:29(7:13/m) 153/159bpm 66cal 8.32/8.45mph 4) 0.62m - 4:24(7:05/m) 156/162bpm 65cal 8.46/8.97mph 5) 0.62m - 4:33(7:20/m) 153/157bpm 65cal 8.19/8.39mph 6) 0.62m - 4:36(7:24/m) 152/158bpm 64cal 8.11/8.5mph 7) 0.62m - 4:25(7:06/m) 158/164bpm 66cal 8.44/8.68mph 8) 0.62m - 4:26(7:08/m) 161/165bpm 67cal 8.41/8.7mph 9) 0.62m - 4:22(7:02/m) 163/170bpm 67cal 8.52/8.7mph 10) 0.51m - 3:37(7:07/m) 161/171bpm 54cal 8.42/8.68mph Add a comment	5.1mi, 36:04 Running - General Split Summary === 1) 0.62m - 4:46(7:41/m) 146/168bpm 65cal 7.82/8.22mph 2) 0.62m - 4:35(7:23/m) 161/169bpm 71cal 8.13/8.29mph 3) 0.62m - 4:30(7:15/m) 160/165bpm 69cal 8.28/8.37mph 4) 0.62m - 4:30(7:15/m) 165/171bpm 71cal 8.27/8.58mph 5) 0.62m - 4:23(7:03/m) 165/174bpm 69cal 8.51/8.79mph 6) 0.62m - 4:21(6:59/m) 164/171bpm 67cal 8.59/8.72mph 7) 0.62m - 4:19(6:57/m) 184/191bpm 77cal 8.63/9.14mph 8) 0.62m - 4:08(6:40/m) 187/194bpm 76cal 9.01/9.71mph 9) 0.08m - 31(6:50/m) 185/187bpm 9cal 8.79/8.91mph Add a comment 5mi, 36:33 Running - General Split Summary === 1) 0.62m - 5:01(8:04/m) 132/141bpm 59cal 7.44/7.76mph 2) 0.62m - 4:55(7:55/m) 139/149bpm 62cal 7.58/8.93mph 3) 0.62m - 4:25(7:06/m) 136/145bpm 52cal 8.44/9.96mph 4) 0.62m - 4:33(7:19/m) 141/149bpm 57cal 8.19/8.6mph 5) 0.62m - 4:25(7:06/m) 142/149bpm 55cal 8.45/8.79mph 6) 0.62m - 4:33(7:19/m) 144/150bpm 56cal 8.2/8.79mph 7) 0.62m - 4:24(7:06/m) 144/157bpm 53cal 8.46/8.68mph 8) 0.61m - 4:18(7:05/m) 149/153bpm 57cal 8.48/8.77mph Add a comment

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016
1mi	2	4:26 4:26/mi	84.66					4:45 78.30			4:26 84.66
3000m	1	9:28 5:05/mi	78.37								9:28 78.37
3.3km	1	11:16 5:30/mi	71.78					11:16 71.78
4km	12	12:43 5:07/mi	77.26					14:09 69.27	12:43 77.26	12:48 76.99		12:59 76.53
2.7mi	1	14:26 5:21/mi	78.05						14:26 78.05
2.8mi	1	15:29 5:38/mi	73.81				15:29 73.81
5km	7	15:39 5:02/mi	84.72					17:11 75.26	16:23 79.12					15:39 84.72
3.3mi	3	17:37 5:25/mi	76.97					17:54 75.58	17:37 76.97			17:49 76.97
4.5mi	10	21:57 4:53/mi	87.65	31:22 61.21			26:52 71.50	21:57 87.65		24:51 77.84		24:35 79.34
5mi	12	26:48 5:22/mi	80.19	31:52 66.94	32:56 64.77	29:19 72.80	30:03 71.03	27:40 77.27	27:24 78.20	26:48 80.19			27:38 78.84
5.4mi	2	31:57 5:55/mi	72.26					31:57 72.26					34:44 67.74
5.5mi	2	32:48 5:58/mi	71.69					32:48 71.69
6mi	3	32:19 5:23/mi	80.61				35:45 72.59		32:19 80.61
10km	13	34:18 5:31/mi	79.19	39:57 67.21		39:19 68.35	37:36 71.47	35:35 75.82	34:40 77.83	34:36 78.21	34:18 79.19
12km	1	45:42 6:08/mi	71.35						45:42 71.35
7.5mi	1	54:29 7:16/mi	60.05		54:29 60.05
7.8mi	2	45:23 5:51/mi	74.87							45:23 74.87
9mi	1	1:08:18 7:35/mi	58.20		1:08:18 58.20
9.5mi	1	53:27 5:38/mi	78.55						53:27 78.55
10mi	2	54:35 5:28/mi	81.68					59:07 75.09			54:35 81.68
13.1mi	10	1:14:14 5:40/mi	80.76		1:33:00 63.71	1:27:42 67.53	1:23:31 70.91		1:17:38 76.28				1:16:45 77.74	1:14:14 80.76
26.2mi	10	2:38:05 6:02/mi	79.10		3:22:42 61.66		3:10:27 65.60	2:59:01 69.78	3:06:43 66.90				2:49:48 73.57	2:38:05 79.10

2016	Distance	Date	Result	WAVA
SCVAC Western Division - 5000m	5km	20 Jun	15:39	84.72%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	6 May	15:48	83.92%
London Marathon	26.2mi	24 Apr	2:38:05	79.10%
Balloch to Clydebank Half Marathon	13.1mi	13 Mar	1:14:14	80.76%
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	81.19%
London Marathon	26.2mi	26 Apr	2:49:48	73.57%
Balloch to Clydebank Half Marathon	13.1mi	8 Mar	1:16:45	77.74%
Scottish National XC Champs - Senior Men - Falkirk	12km	22 Feb		0.00%
Renfrewshire AAA Road Race Championships	5mi	1 Feb	27:38	78.84%
Scottish Veteran Harriers Club Road Relays	3.66mi	25 Jan		0.00%
ggh harris trophy	5.4mi	3 Jan	34:44	67.74%
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	79.34%
Glenpark Harriers - Colin Sheilds Road Race	4.5mi	1 Nov	24:35	79.34%
Achilles Heel - MacAndrew Road Relay Race	3.25mi	4 Oct	17:49	76.97%
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	81.14%
Greenock Glenpark Harriers Chisholm Mile	1mi	4 Jun	4:26	84.66%
Troon Tortoises 10k	10km	8 May	34:18	79.19%
Greenock Glenpark Harriers, Docherty Cup	10mi	30 Mar	54:35	81.68%
2012	Distance	Date	Result	WAVA
Glenpark Harriers - Colin Sheilds Road Race	4.5mi	3 Nov	24:51	77.84%
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	78.21%
Willow Bowl full distance	7.75mi	25 Feb	45:23	74.87%
Renfrewshire AAA Road Race Championships	5mi	5 Feb	26:48	80.19%
2011	Distance	Date	Result	WAVA
Renfrewshire AAA County CC Championships - Senior Men	6mi	19 Nov	32:29	80.20%
Jimmy Irvine Bella 10K	10km	12 Nov	34:40	77.83%
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	76.97%
George Cummings Relays, Houston	2.7mi	24 Sep	14:26	78.05%
KILMACOLM 10K	10km	18 Sep	35:31	75.96%
Great Scottish Run Half Marathon	13.1mi	4 Sep	1:19:27	74.53%
Paisley 10K	10km	28 Aug	35:30	76.00%
5k Cowal Fun Run	5km	25 Aug	16:23	79.12%
Metric Mile 5km meet	5km	5 Aug	16:32	78.40%
Edinburgh Marathon	26.2mi	22 May	3:08:38	66.22%
Greenock Glenpark Harriers - Cornalees Hill Race	5.5mi	11 May	36:30	64.57%
London Marathon	26.2mi	17 Apr	3:06:43	66.90%
Greenock Glenpark Harriers - Willie Jukes RR	5mi	9 Apr		0.00%
Greenock Glenpark Harriers - Docherty Cup	9.5mi	26 Mar	53:27	78.55%
Balloch to Clydebank Half Marathon	13.1mi	13 Mar	1:17:38	76.28%
Nigel Barge 10K Memorial Road Race and 3K Junior Race	10km	5 Mar	35:25	76.18%
Greenock Glenpark Harriers - Wilson Cup	4.5mi	26 Feb	26:52	71.78%
Scottish National XC Champs - Senior Men - Falkirk	12km	19 Feb	45:42	71.35%
Renfrewshire AAA Road Race Championships	5mi	6 Feb	27:24	78.20%
Greenock Glenpark Harriers - Harris Trophy	6mi	22 Jan	32:19	80.61%
West District Cross Country Championships (Senior Men)	10km	16 Jan	35:10	76.72%
2010	Distance	Date	Result	WAVA
Greenock Glenpark Harriers - 26/2/	4.5mi	18 Dec	26:52	71.78%
Hugh Wilson Memorial 10K	10km	27 Nov	35:35	75.82%
Renfrewshire AAA Cross Country Championships (Men)	5.4mi	20 Nov	31:57	72.26%
Jimmy Irvine Bella 10K	10km	13 Nov	36:22	74.02%
Strathaven Run With the Wind 10K	10km	7 Nov		0.00%
Greenock Glenpark Harriers; Colin Shields RR, Greenock	4.5mi	30 Oct	21:57	87.65%
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, Glasgow	3.25mi	2 Oct	17:54	75.58%
George Cummings Road Relays, Houston	4km	25 Sep	14:09	69.27%
Cowal 5km RR	5km	26 Aug	17:11	75.26%
Edinburgh Marathon	26.2mi	23 May	3:25:46	60.71%
Greenock Glenpark Harriers: Cornalees Hill Race	4.5mi	12 May	34:52	55.18%
Greenock Glenpark Harriers Chisholm Mile	1mi	4 May	4:45	78.30%
London Marathon	26.2mi	25 Apr	2:59:01	69.78%
Greenock Glenpark Harriers - Willie Jukes Memorial RR	5mi	10 Apr	28:13	75.76%
Greenock Glenpark Harriers Docherty Cup	10mi	27 Mar	59:07	75.09%
Scottish National XC Champs - Senior Men - Falkirk	12km	20 Feb		0.00%
Renfrewshire AAA 5 Mile Road Race	5mi	7 Feb	27:40	77.27%
Greenock Glenpark Harriers Harris POSTPONED UNTIL 23/1/10	5.5mi	9 Jan	32:48	71.69%
2009	Distance	Date	Result	WAVA
Greenock Glenpark Harriers Wilson Cup	4.5mi	19 Dec	27:42	69.46%
Eddie's Half-Marathon	13.1mi	1 Nov	1:23:31	70.91%
Greenock Glenpark Harriers Colin Shields 4.5m Road Race	4.5mi	31 Oct	26:52	71.50%
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, Houston	2.75mi	26 Sep	15:29	73.81%
Kilmacolm 10K	10km	20 Sep	37:36	71.47%
Great Scottish Run Half Marathon	13.1mi	6 Sep	1:27:52	67.40%
Edinburgh Marathon	26.2mi	31 May	4:04:00	51.20%
Fortis Rotterdam Marathon	26.2mi	5 Apr	3:10:27	65.60%
Balloch to Clydebank Half-Marathon	13.1mi	8 Mar	1:27:24	67.76%
Greenock Glenparks Willow Bowl	7.75mi	28 Feb	50:47	66.56%
Renfrewshire AAA 5 Mile Road Race	5mi	8 Feb	30:03	71.03%
Jack Crawford Memorial 10K	10km	17 Jan	39:10	68.61%
Glenpark Harriers Harris Trophy	6mi	3 Jan	35:45	72.59%
2008	Distance	Date	Result	WAVA
Cambuslang Down by the River 10K	10km	28 Dec	39:19	68.35%
greenock glenpark harriers wilson trophy	5mi	20 Dec	29:19	72.80%
Buchlyvie Half-Marathon	13.1mi	16 Nov	1:27:42	67.53%
Glasgow University 5 Mile Road Race	5mi	8 Nov	31:45	67.17%
Renfrewshire 4K XC Relays - Linwood	2.5mi	18 Oct	14:10	73.28%
Balloch to Clydebank 1/2 marathon	13.1mi	9 Mar	1:37:21	60.86%
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	86.68%
Edinburgh Marathon	26.2mi	27 May	3:22:42	61.66%
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	58.20%
Lochaber Marathon	26.2mi	22 Apr	3:27:58	60.10%
Chisholm Mile	1mi	14 Apr		0.00%
Willie Jukes Memorial	5mi	17 Mar	33:14	64.19%
Balloch to Clydebank Half-Marathon	13.1mi	11 Mar	1:33:00	63.71%
Stranraer Half-Marathon	13.1mi	3 Mar		0.00%
Willow Bowl	7.5mi	24 Feb	54:29	60.05%
Renfrewshire AAA 5 Mile Road Race Champs	5mi	3 Feb	32:56	64.77%
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	66.94%
Glasgow University 5 Mile Road Race	5mi	18 Nov	33:16	64.13%
Colin Shields	4.5mi	4 Nov	31:22	61.21%
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	67.21%

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