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markgallmac M45

About

Race Times

All Races

Mileage

Training

Blog

Motherwell AC, Scottish Veteran Harriers Club

Races
125
Miles
8245
WAVA
85.18%
1500m
4:40
Mile
5:03
3000m
9:48
5000m
17:08
5k
16:57
10k
35:19
10M
1:00:42
Half
1:18:27
Mara
3:11:37

About Me

born again runner
markgallmac.wordpress.com

Race Standard

Canvasback Duck (83)

Current Status

Marathon training for the race that might never be.

Planned Races
20th Sep 20	Grangemouth Round the Houses 10k
4th Oct 20	Great Scottish Run Half Marathon
11th Oct 20	Greater Manchester Marathon

Best Badges

This user has collected 100 badges.

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Groups

This user is a member of FetchPoint Game, Scottish Runners, VMLM Fetchpoint 2017-Runners

2020 Targets

RUN
1800

Set your targets for 2020

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Buddies

Dist	Races	PB	WB	2014	2015	2016	2017	2018	2019	2020
1500m	3	4:40 5:00/mi	83.37			4:48 79.17		4:55 78.51		4:40 83.37
1mi	2	5:03 5:03/mi	82.66						5:03 82.66	5:07 82.24
3000m	12	9:48 5:15/mi	84.19			10:23 77.62		11:36 70.57	9:49 84.05	9:48 84.19
4km	8	13:34 5:28/mi	81.09	16:05 65.79	15:58 66.79	14:33 73.86			13:34 81.09
2.5mi	1	15:37 6:15/mi	71.94	15:37 71.94
5km	35	16:57 5:27/mi	85.18	19:30 71.60	18:23 76.53	17:54 78.88	18:24 77.31	17:48 80.51	16:57 85.18	17:27 83.90
3.2mi	2	19:02 6:03/mi	75.52		19:44 72.29	19:02 75.52
3.7mi	4	20:33 5:37/mi	82.76			24:24 67.93	22:28 74.04		21:38 78.03	20:33 82.76
5.9mi	1	34:46 5:57/mi	80.00						34:46 80.00
10km	38	35:19 5:41/mi	83.65	41:14 70.47	38:59 75.12	38:26 76.78	37:46 76.96	38:11 76.75	35:31 83.18	35:19 83.65
12km	1	52:38 7:04/mi	66.64		52:38 66.64
12.5km	1	49:28 6:22/mi	74.60						49:28 74.60
15km	1	1:01:49 6:38/mi	72.28						1:01:49 72.28
10mi	4	1:00:42 6:04/mi	79.75		1:07:53 70.70	1:05:18 74.09	1:03:51 74.56		1:00:42 79.75
13.1mi	10	1:18:27 5:59/mi	81.63	1:32:45 68.12	1:42:05 62.39	1:28:51 72.27	1:27:37 73.90	1:28:19 71.89	1:20:27 79.60	1:18:27 81.63
26.2mi	2	3:11:37 7:19/mi	69.78				3:23:49 66.06	3:11:37 69.78

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	224	233	211	149	173	212	50	0	0	0	0	0	1251
2019	100	140	141	119	127	129	152	172	165	145	169	211	1769
2018	166	179	176	144	126	110	134	81	53	137	125	146	1577
2017	161	173	188	136	102	133	153	89	95	68	124	114	1534
2016	66	67	91	86	104	100	124	100	115	128	72	117	1171
2015	60	76	73	76	88	89	109	53	91	28	36	35	813
2014	0	0	0	0	0	0	0	0	0	34	56	41	131

Fri 12th Jun Jun 12	Sat 13th Jun Jun 13	Sun 14th Jun Jun 14	Mon 15th Jun Jun 15	Tue 16th Jun Jun 16	Wed 17th Jun Jun 17	Thu 18th Jun Jun 18
6.7mi, 50:36 Running - General Split Summary === 1) 0.62m - 4:30(7:14/m) 129/148bpm 50cal 8.3/17.24mph 2) 0.62m - 4:29(7:12/m) 146/154bpm 60cal 8.33/8.89mph 3) 0.62m - 4:47(7:42/m) 145/164bpm 59cal 7.8/8.43mph 4) 0.62m - 4:48(7:43/m) 149/156bpm 65cal 7.78/7.99mph 5) 0.62m - 4:41(7:33/m) 146/153bpm 61cal 7.95/8.06mph 6) 0.62m - 4:48(7:44/m) 154/160bpm 68cal 7.76/7.99mph 7) 0.62m - 4:48(7:43/m) 157/164bpm 69cal 7.77/8.06mph 8) 0.62m - 4:46(7:41/m) 154/163bpm 64cal 7.81/8.06mph 9) 0.62m - 4:49(7:46/m) 158/166bpm 69cal 7.73/8.39mph 10) 0.62m - 4:44(7:37/m) 166/171bpm 71cal 7.87/8.6mph 11) 0.46m - 3:26(7:24/m) 164/171bpm 50cal 8.1/9.02mph Add a comment	2.3mi, 17:29 Running - General Split Summary === 1) 0.62m - 4:39(7:29/m) 141/156bpm 59cal 8.01/8.81mph 2) 0.62m - 4:49(7:45/m) 150/164bpm 67cal 7.75/8.47mph 3) 0.62m - 4:48(7:44/m) 141/154bpm 59cal 7.77/8.66mph 4) 0.44m - 3:13(7:23/m) 149/157bpm 43cal 8.12/9.31mph Add a comment 3.6mi, 28:58 Running - General Split Summary === 1) 0.12m - 39(5:11/m) 142/156bpm 7cal 11.58/12.59mph 2) 0.03m - 30(16:29/m) 160/162bpm 7cal 3.64/11.84mph 3) 0.25m - 1:21(5:25/m) 163/169bpm 19cal 11.08/11.88mph 4) 0.04m - 1:00(24:01/m) 160/167bpm 14cal 2.5/10.73mph 5) 0.37m - 2:00(5:23/m) 157/163bpm 28cal 11.15/11.92mph 6) 0.04m - 1:30(34:14/m) 140/159bpm 18cal 1.75/10.52mph 7) 0.5m - 2:47(5:36/m) 146/155bpm 36cal 10.72/12.33mph 8) 0.07m - 2:00(28:08/m) 126/146bpm 18cal 2.13/10.14mph 9) 0.62m - 3:24(5:29/m) 142/155bpm 40cal 10.95/12mph 10) 0.08m - 2:30(32:43/m) 131/154bpm 23cal 1.83/11.52mph 11) 0.5m - 2:47(5:36/m) 149/161bpm 35cal 10.71/12.38mph 12) 0.09m - 2:00(21:51/m) 129/153bpm 16cal 2.74/10.44mph 13) 0.37m - 2:03(5:29/m) 135/152bpm 19cal 10.94/12.11mph 14) 0.05m - 1:30(31:20/m) 139/150bpm 16cal 1.91/10.92mph 15) 0.25m - 1:18(5:15/m) 151/166bpm 16cal 11.44/12.5mph 16) 0.05m - 1:00(21:53/m) 150/160bpm 13cal 2.74/11.37mph 17) 0.12m - 37(4:58/m) 152/163bpm 7cal 12.08/12.65mph Add a comment 3.3mi, 24:47 Running - General Split Summary === 1) 0.62m - 4:54(7:53/m) 133/146bpm 57cal 7.61/8.18mph 2) 0.62m - 4:48(7:44/m) 147/152bpm 65cal 7.76/8.12mph 3) 0.62m - 4:33(7:20/m) 148/157bpm 61cal 8.18/8.66mph 4) 0.62m - 4:43(7:35/m) 152/157bpm 65cal 7.91/8.64mph 5) 0.62m - 4:57(7:57/m) 146/154bpm 61cal 7.54/9mph 6) 0.14m - 52(6:12/m) 138/151bpm 9cal 9.67/13.9mph Add a comment	15.9mi, 1:58:38 Running - General Split Summary === 1) 0.62m - 4:53(7:52/m) 116/128bpm 45cal 7.62/8.64mph 2) 0.62m - 4:50(7:47/m) 141/159bpm 60cal 7.72/8.39mph 3) 0.62m - 4:40(7:31/m) 155/161bpm 67cal 7.99/9mph 4) 0.62m - 4:47(7:41/m) 156/160bpm 69cal 7.8/8.77mph 5) 0.62m - 4:50(7:46/m) 160/166bpm 70cal 7.73/7.89mph 6) 0.62m - 4:42(7:35/m) 151/162bpm 61cal 7.92/8.16mph 7) 0.62m - 4:43(7:35/m) 148/162bpm 60cal 7.91/8.35mph 8) 0.62m - 4:49(7:45/m) 151/159bpm 63cal 7.74/8.33mph 9) 0.62m - 4:32(7:18/m) 149/159bpm 57cal 8.23/8.83mph 10) 0.62m - 4:29(7:13/m) 157/170bpm 63cal 8.32/8.72mph 11) 0.62m - 4:17(6:54/m) 159/167bpm 60cal 8.7/9.2mph 12) 0.62m - 4:29(7:13/m) 160/173bpm 62cal 8.31/9.06mph 13) 0.62m - 4:26(7:08/m) 157/165bpm 61cal 8.42/9.25mph 14) 0.62m - 4:29(7:13/m) 159/165bpm 63cal 8.31/8.91mph 15) 0.62m - 4:35(7:23/m) 160/168bpm 65cal 8.13/8.68mph 16) 0.62m - 4:31(7:16/m) 158/167bpm 60cal 8.25/8.81mph 17) 0.62m - 4:45(7:39/m) 159/168bpm 65cal 7.85/8.56mph 18) 0.62m - 4:27(7:10/m) 164/176bpm 65cal 8.37/8.54mph 19) 0.62m - 4:38(7:27/m) 162/170bpm 65cal 8.06/8.52mph 20) 0.62m - 4:48(7:43/m) 164/170bpm 67cal 7.77/8.56mph 21) 0.62m - 4:55(7:56/m) 151/160bpm 45cal 7.57/7.99mph 22) 0.62m - 4:51(7:49/m) 155/162bpm 55cal 7.68/8.2mph 23) 0.62m - 4:44(7:37/m) 154/164bpm 49cal 7.87/8.27mph 24) 0.62m - 4:33(7:20/m) 161/167bpm 60cal 8.18/8.64mph 25) 0.62m - 4:29(7:14/m) 161/169bpm 58cal 8.3/9.43mph 26) 0.35m - 2:25(6:52/m) 157/167bpm 28cal 8.73/9.39mph Add a comment	-	1.9mi, 13:54 Running - General Split Summary === 1) 0.62m - 4:35(7:22/m) 151/162bpm 64cal 8.14/8.47mph 2) 0.62m - 4:33(7:19/m) 151/160bpm 64cal 8.21/8.81mph 3) 0.62m - 4:24(7:04/m) 157/164bpm 64cal 8.48/9.18mph 4) 0.06m - 23(6:37/m) 154/156bpm 5cal 9.07/8.52mph Add a comment 3.1mi, 17:29 Running - General Split Summary === 1) 0.62m - 3:32(5:42/m) 149/157bpm 48cal 10.53/11.19mph 2) 0.62m - 3:27(5:34/m) 158/166bpm 50cal 10.79/10.92mph 3) 0.62m - 3:35(5:46/m) 163/170bpm 53cal 10.41/10.81mph 4) 0.62m - 3:28(5:34/m) 157/165bpm 49cal 10.76/11.31mph 5) 0.62m - 3:26(5:32/m) 151/157bpm 46cal 10.86/11.23mph Add a comment 2.3mi, 16:45 Running - General Split Summary === 1) 0.62m - 4:34(7:21/m) 141/153bpm 58cal 8.17/8.77mph 2) 0.62m - 4:34(7:21/m) 149/156bpm 63cal 8.16/8.79mph 3) 0.62m - 4:24(7:05/m) 153/161bpm 60cal 8.47/9.16mph 4) 0.45m - 3:13(7:06/m) 156/164bpm 46cal 8.45/13.25mph Add a comment	10mi, 1:11:29 Running - General Split Summary === 1) 0.62m - 4:38(7:27/m) 134/144bpm 55cal 8.06/10.27mph 2) 0.62m - 4:34(7:21/m) 144/150bpm 61cal 8.16/8.33mph 3) 0.62m - 4:31(7:17/m) 143/155bpm 56cal 8.25/8.62mph 4) 0.62m - 4:27(7:10/m) 145/152bpm 57cal 8.36/8.64mph 5) 0.62m - 4:29(7:13/m) 150/154bpm 61cal 8.31/8.39mph 6) 0.62m - 4:36(7:24/m) 153/160bpm 64cal 8.11/8.66mph 7) 0.62m - 4:31(7:16/m) 153/159bpm 62cal 8.25/8.7mph 8) 0.62m - 4:24(7:04/m) 151/158bpm 59cal 8.49/8.95mph 9) 0.62m - 4:26(7:08/m) 156/168bpm 62cal 8.41/8.85mph 10) 0.62m - 4:16(6:53/m) 157/162bpm 60cal 8.72/8.93mph 11) 0.62m - 4:03(6:32/m) 160/165bpm 59cal 9.2/10.18mph 12) 0.62m - 4:24(7:05/m) 159/164bpm 63cal 8.48/9.18mph 13) 0.62m - 4:24(7:05/m) 160/167bpm 63cal 8.47/8.75mph 14) 0.62m - 4:39(7:29/m) 155/163bpm 63cal 8.01/8.66mph 15) 0.62m - 4:25(7:07/m) 149/157bpm 47cal 8.44/9.14mph 16) 0.62m - 4:15(6:50/m) 154/162bpm 54cal 8.78/9.35mph 17) 0.07m - 26(6:32/m) 154/157bpm 5cal 9.19/9.41mph Add a comment	0.4mi, 3:07 Running - General Split Summary === 1) 0.43m - 3:07(7:11/m) 149/158bpm 43cal 8.34/9.37mph Add a comment 3.7mi, 28:35 Running - General Split Summary === 1) 0.12m - 39(5:13/m) 144/148bpm 7cal 11.5/12.36mph 2) 0.03m - 30(19:16/m) 147/150bpm 7cal 3.11/11.73mph 3) 0.25m - 1:23(5:32/m) 143/153bpm 18cal 10.84/12.82mph 4) 0.03m - 1:00(36:24/m) 141/148bpm 13cal 1.65/9.56mph 5) 0.37m - 1:59(5:20/m) 145/155bpm 27cal 11.25/12.33mph 6) 0.11m - 1:30(14:07/m) 130/141bpm 16cal 4.25/10.75mph 7) 0.5m - 2:41(5:24/m) 147/160bpm 36cal 11.1/12.13mph 8) 0.11m - 2:00(17:56/m) 127/149bpm 17cal 3.35/10.81mph 9) 0.62m - 3:20(5:22/m) 141/150bpm 39cal 11.19/11.63mph 10) 0.09m - 2:30(27:07/m) 137/160bpm 28cal 2.21/11.5mph 11) 0.5m - 2:41(5:24/m) 147/159bpm 35cal 11.12/11.63mph 12) 0.08m - 2:00(25:51/m) 140/157bpm 23cal 2.32/11.27mph 13) 0.37m - 2:00(5:21/m) 153/160bpm 27cal 11.22/11.79mph 14) 0.07m - 1:30(20:58/m) 142/159bpm 17cal 2.86/10.69mph 15) 0.25m - 1:18(5:13/m) 150/164bpm 16cal 11.5/12.4mph 16) 0.05m - 1:00(21:26/m) 147/154bpm 13cal 2.8/11.23mph 17) 0.12m - 32(4:18/m) 139/154bpm 5cal 13.96/15.09mph Add a comment 1.6mi, 11:48 Running - General Split Summary === 1) 0.62m - 4:48(7:43/m) 125/137bpm 52cal 7.77/8.68mph 2) 0.62m - 4:49(7:45/m) 131/147bpm 54cal 7.74/9.04mph 3) 0.31m - 2:12(7:09/m) 143/153bpm 29cal 8.38/14.34mph Add a comment
Fri 19th Jun Jun 19	Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24	Thu 25th Jun Jun 25
-	8.1mi, 1:00:02 Running - General Split Summary === 1) 0.62m - 4:56(7:57/m) 139/156bpm 62cal 7.55/8.41mph 2) 0.62m - 4:40(7:30/m) 152/158bpm 67cal 8/8.64mph 3) 0.62m - 4:50(7:46/m) 154/161bpm 71cal 7.72/8.66mph 4) 0.62m - 4:38(7:27/m) 146/152bpm 62cal 8.06/8.2mph 5) 0.62m - 4:32(7:18/m) 145/155bpm 58cal 8.22/8.5mph 6) 0.62m - 4:35(7:22/m) 146/152bpm 59cal 8.14/8.5mph 7) 0.62m - 4:26(7:09/m) 151/158bpm 61cal 8.4/8.64mph 8) 0.62m - 4:35(7:23/m) 154/159bpm 65cal 8.13/8.72mph 9) 0.62m - 4:38(7:27/m) 156/161bpm 67cal 8.05/8.68mph 10) 0.62m - 4:41(7:32/m) 158/162bpm 69cal 7.96/8.29mph 11) 0.62m - 4:33(7:19/m) 157/164bpm 66cal 8.21/8.79mph 12) 0.62m - 4:31(7:16/m) 159/168bpm 66cal 8.25/8.72mph 13) 0.62m - 4:17(6:53/m) 159/167bpm 59cal 8.71/9.79mph 14) 0.03m - 11(6:00/m) 168/170bpm 2cal 10/9.79mph Add a comment	2.7mi, 20:30 Running - General Split Summary === 1) 0.62m - 4:54(7:53/m) 146/158bpm 65cal 7.61/8.95mph 2) 0.62m - 4:33(7:20/m) 140/151bpm 56cal 8.18/8.58mph 3) 0.62m - 4:49(7:45/m) 147/161bpm 63cal 7.75/8.43mph 4) 0.62m - 4:35(7:23/m) 141/150bpm 53cal 8.12/9.08mph 5) 0.21m - 1:39(7:44/m) 140/157bpm 17cal 7.76/8.47mph Add a comment 12.1mi, 1:23:16 Running - General Split Summary === 1) 0.62m - 4:45(7:39/m) 136/150bpm 59cal 7.85/8.12mph 2) 0.62m - 4:49(7:45/m) 143/150bpm 64cal 7.75/7.97mph 3) 0.62m - 4:42(7:35/m) 149/158bpm 65cal 7.92/8.43mph 4) 0.62m - 4:46(7:40/m) 162/168bpm 71cal 7.82/8.06mph 5) 0.62m - 4:39(7:30/m) 154/164bpm 66cal 8.01/8.14mph 6) 0.62m - 4:40(7:31/m) 161/170bpm 69cal 7.98/8.22mph 7) 0.28m - 2:02(7:18/m) 155/165bpm 27cal 8.22/9.29mph 8) 0.62m - 4:03(6:32/m) 157/162bpm 58cal 9.19/9.58mph 9) 0.62m - 4:05(6:35/m) 153/162bpm 54cal 9.12/9.64mph 10) 0.62m - 4:05(6:34/m) 154/162bpm 55cal 9.14/9.81mph 11) 0.62m - 4:03(6:31/m) 151/160bpm 50cal 9.21/10.04mph 12) 0.62m - 4:03(6:32/m) 163/176bpm 58cal 9.19/10.08mph 13) 0.62m - 4:10(6:42/m) 155/167bpm 55cal 8.95/9.81mph 14) 0.62m - 4:07(6:37/m) 150/157bpm 46cal 9.06/9.83mph 15) 0.62m - 4:05(6:34/m) 152/156bpm 51cal 9.13/9.27mph 16) 0.62m - 4:03(6:31/m) 150/157bpm 42cal 9.21/10.02mph 17) 0.62m - 4:17(6:54/m) 150/158bpm 46cal 8.7/9.98mph 18) 0.62m - 4:01(6:29/m) 145/153bpm 32cal 9.27/9.85mph 19) 0.62m - 4:04(6:33/m) 150/158bpm 43cal 9.17/9.48mph 20) 0.59m - 3:45(6:21/m) 153/160bpm 43cal 9.44/10.25mph Add a comment	-	11.1mi, 1:19:45 Running - General Split Summary === 1) 0.62m - 4:38(7:28/m) 129/138bpm 52cal 8.04/8.5mph 2) 0.62m - 4:38(7:27/m) 144/153bpm 62cal 8.06/8.33mph 3) 0.62m - 4:25(7:07/m) 141/150bpm 57cal 8.43/8.95mph 4) 0.62m - 4:30(7:15/m) 139/146bpm 55cal 8.28/9.04mph 5) 0.62m - 4:31(7:17/m) 141/150bpm 55cal 8.25/8.33mph 6) 0.62m - 4:29(7:12/m) 141/148bpm 54cal 8.32/8.62mph 7) 0.62m - 4:33(7:19/m) 142/149bpm 54cal 8.21/8.58mph 8) 0.62m - 4:35(7:23/m) 141/148bpm 52cal 8.12/8.39mph 9) 0.62m - 4:24(7:05/m) 139/148bpm 48cal 8.46/8.89mph 10) 0.62m - 4:24(7:05/m) 145/149bpm 54cal 8.48/9.16mph 11) 0.62m - 4:25(7:07/m) 145/154bpm 53cal 8.43/8.83mph 12) 0.62m - 4:19(6:57/m) 149/155bpm 56cal 8.63/8.93mph 13) 0.62m - 4:18(6:56/m) 149/155bpm 55cal 8.65/9.56mph 14) 0.62m - 4:24(7:05/m) 162/172bpm 65cal 8.47/9.02mph 15) 0.62m - 4:25(7:07/m) 156/163bpm 58cal 8.43/8.64mph 16) 0.62m - 4:29(7:12/m) 155/166bpm 61cal 8.33/9.08mph 17) 0.62m - 4:24(7:04/m) 156/162bpm 60cal 8.48/9.06mph 18) 0.58m - 3:53(6:44/m) 151/156bpm 46cal 8.91/10.21mph Add a comment	5.4mi, 39:33 Running - General Split Summary === 1) 0.62m - 5:13(8:24/m) 133/147bpm 62cal 7.14/9mph 2) 0.62m - 4:45(7:39/m) 151/155bpm 68cal 7.84/8.1mph 3) 0.62m - 4:32(7:17/m) 157/161bpm 66cal 8.24/9.16mph 4) 0.62m - 4:33(7:19/m) 159/162bpm 67cal 8.2/8.47mph 5) 0.62m - 4:36(7:24/m) 160/164bpm 68cal 8.1/8.41mph 6) 0.62m - 4:27(7:10/m) 157/161bpm 65cal 8.38/9.73mph 7) 0.62m - 4:18(6:56/m) 156/160bpm 61cal 8.65/9.25mph 8) 0.62m - 4:30(7:14/m) 160/164bpm 66cal 8.29/9.16mph 9) 0.4m - 2:39(6:39/m) 157/164bpm 38cal 9.02/10.18mph Add a comment	0.4mi, 2:45 Running - General Split Summary === 1) 0.39m - 2:45(7:09/m) 156/164bpm 39cal 8.4/9.29mph Add a comment 5.4mi, 41:02 Running - General Split Summary === 1) 0.19m - 1:00(5:23/m) 138/164bpm 11cal 11.15/12.02mph 2) 0.03m - 1:00(30:50/m) 162/167bpm 14cal 1.95/11.23mph 3) 0.18m - 1:00(5:26/m) 154/165bpm 14cal 11.05/11.79mph 4) 0.03m - 1:00(32:07/m) 163/168bpm 14cal 1.87/11.1mph 5) 0.36m - 2:00(5:32/m) 161/173bpm 29cal 10.83/12mph 6) 0.04m - 1:00(24:06/m) 170/174bpm 15cal 2.49/10.5mph 7) 0.36m - 2:00(5:35/m) 164/174bpm 29cal 10.75/11.73mph 8) 0.04m - 1:00(23:40/m) 155/169bpm 14cal 2.53/9.85mph 9) 0.52m - 3:00(5:46/m) 162/175bpm 43cal 10.42/11.37mph 10) 0.04m - 1:00(23:13/m) 166/172bpm 15cal 2.58/10.56mph 11) 0.52m - 3:00(5:48/m) 169/177bpm 46cal 10.33/10.98mph 12) 0.04m - 1:00(24:18/m) 164/173bpm 15cal 2.47/10.14mph 13) 0.62m - 3:40(5:54/m) 165/175bpm 54cal 10.16/10.9mph 14) 0.06m - 20(5:15/m) 171/174bpm 5cal 11.43/11mph 15) 0.08m - 2:00(25:57/m) 156/176bpm 26cal 2.31/10.96mph 16) 0.51m - 3:00(5:53/m) 150/165bpm 35cal 10.19/11.23mph 17) 0.03m - 1:00(33:11/m) 152/159bpm 13cal 1.81/10.46mph 18) 0.51m - 3:00(5:53/m) 149/160bpm 36cal 10.19/10.9mph 19) 0.04m - 1:00(23:19/m) 150/162bpm 12cal 2.57/10.12mph 20) 0.36m - 2:00(5:36/m) 155/170bpm 25cal 10.71/11.59mph 21) 0.03m - 1:00(36:29/m) 166/174bpm 15cal 1.64/10.62mph 22) 0.36m - 2:00(5:35/m) 154/161bpm 26cal 10.75/11.77mph 23) 0.03m - 1:00(30:22/m) 165/171bpm 15cal 1.98/10.77mph 24) 0.19m - 1:00(5:21/m) 161/166bpm 14cal 11.2/11.98mph 25) 0.03m - 1:00(30:28/m) 163/171bpm 14cal 1.97/11.1mph 26) 0.2m - 1:00(5:07/m) 162/168bpm 14cal 11.71/12.13mph 27) 0.01m - 2(3:17/m) 166/166bpm 18.29/12.13mph Add a comment 0.1mi, 29 Running - General Split Summary === 1) 0.09m - 29(5:41/m) 130/134bpm 5cal 10.55/15.47mph Add a comment 1.6mi, 12:39 Running - General Split Summary === 1) 0.62m - 5:04(8:08/m) 141/151bpm 65cal 7.37/9mph 2) 0.62m - 4:52(7:50/m) 146/154bpm 64cal 7.66/8.22mph 3) 0.35m - 2:44(7:49/m) 147/150bpm 37cal 7.67/7.95mph Add a comment
Fri 26th Jun Jun 26	Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2
5.4mi, 40:32 Running - General Split Summary === 1) 0.62m - 5:06(8:12/m) 135/150bpm 61cal 7.32/8.45mph 2) 0.62m - 4:37(7:26/m) 147/154bpm 61cal 8.07/8.6mph 3) 0.62m - 4:35(7:23/m) 141/161bpm 57cal 8.12/8.93mph 4) 0.62m - 4:33(7:19/m) 149/162bpm 61cal 8.2/8.72mph 5) 0.62m - 4:28(7:11/m) 151/158bpm 61cal 8.35/8.56mph 6) 0.62m - 4:31(7:16/m) 141/151bpm 52cal 8.26/8.56mph 7) 0.62m - 4:44(7:36/m) 144/150bpm 57cal 7.89/8.75mph 8) 0.62m - 4:46(7:41/m) 147/155bpm 60cal 7.81/8.58mph 9) 0.46m - 3:12(7:02/m) 147/156bpm 39cal 8.52/9.25mph Add a comment	2.4mi, 17:37 Running - General Split Summary === 1) 0.62m - 4:38(7:28/m) 144/159bpm 61cal 8.03/8.62mph 2) 0.62m - 4:45(7:39/m) 144/152bpm 63cal 7.84/8.35mph 3) 0.62m - 4:36(7:24/m) 143/159bpm 59cal 8.1/8.66mph 4) 0.48m - 3:38(7:31/m) 143/154bpm 46cal 7.98/8.37mph Add a comment 3.4mi, 25:55 Running - General Split Summary === 1) 0.31m - 1:43(5:31/m) 147/153bpm 21cal 10.86/11.73mph 2) 0.03m - 1:00(36:01/m) 124/145bpm 10cal 1.67/10.83mph 3) 0.31m - 1:41(5:25/m) 136/155bpm 20cal 11.09/12.15mph 4) 0.03m - 1:00(33:18/m) 131/158bpm 11cal 1.8/10.9mph 5) 0.31m - 1:41(5:26/m) 146/157bpm 22cal 11.04/11.69mph 6) 0.03m - 1:00(34:23/m) 144/154bpm 13cal 1.74/10.65mph 7) 0.31m - 1:40(5:22/m) 140/150bpm 20cal 11.17/13.05mph 8) 0.03m - 1:00(29:37/m) 142/146bpm 12cal 2.03/9.96mph 9) 0.31m - 1:43(5:30/m) 148/155bpm 22cal 10.9/11.88mph 10) 0.03m - 1:00(31:07/m) 144/154bpm 13cal 1.93/10.98mph 11) 0.31m - 1:43(5:32/m) 145/161bpm 21cal 10.84/12.21mph 12) 0.04m - 1:00(26:17/m) 131/138bpm 9cal 2.28/9.77mph 13) 0.31m - 1:42(5:27/m) 139/147bpm 18cal 11.01/11.56mph 14) 0.03m - 1:00(32:33/m) 141/147bpm 11cal 1.84/10.87mph 15) 0.31m - 1:42(5:28/m) 147/157bpm 21cal 10.96/12mph 16) 0.03m - 1:00(30:45/m) 136/153bpm 10cal 1.95/10.6mph 17) 0.31m - 1:41(5:26/m) 149/157bpm 21cal 11.04/11.81mph 18) 0.03m - 1:00(31:00/m) 140/154bpm 11cal 1.93/10.9mph 19) 0.31m - 1:37(5:13/m) 150/164bpm 21cal 11.49/12.86mph Add a comment 2.2mi, 16:57 Running - General Split Summary === 1) 0.62m - 4:48(7:44/m) 135/144bpm 58cal 7.76/8.29mph 2) 0.62m - 4:42(7:34/m) 142/148bpm 61cal 7.94/8.25mph 3) 0.62m - 4:38(7:27/m) 146/156bpm 62cal 8.05/8.58mph 4) 0.37m - 2:49(7:38/m) 138/150bpm 32cal 7.86/13.36mph Add a comment	18mi, 2:16:00 Running - General Split Summary === 1) 0.62m - 4:58(7:59/m) 131/143bpm 58cal 7.51/9.33mph 2) 0.62m - 4:48(7:44/m) 142/149bpm 62cal 7.77/8.04mph 3) 0.62m - 4:44(7:37/m) 142/147bpm 61cal 7.88/8.16mph 4) 0.62m - 4:39(7:28/m) 146/152bpm 62cal 8.03/8.25mph 5) 0.62m - 4:38(7:27/m) 149/158bpm 62cal 8.05/8.5mph 6) 0.62m - 4:35(7:22/m) 147/151bpm 60cal 8.15/8.27mph 7) 0.62m - 4:42(7:34/m) 145/153bpm 58cal 7.92/7.99mph 8) 0.62m - 4:41(7:32/m) 141/150bpm 51cal 7.97/8.1mph 9) 0.62m - 4:33(7:20/m) 133/139bpm 36cal 8.18/8.47mph 10) 0.62m - 4:46(7:40/m) 140/150bpm 49cal 7.83/8.04mph 11) 0.62m - 4:45(7:38/m) 142/148bpm 51cal 7.86/8.41mph 12) 0.62m - 4:42(7:34/m) 148/157bpm 58cal 7.93/7.99mph 13) 0.62m - 4:49(7:45/m) 150/158bpm 61cal 7.74/8.12mph 14) 0.62m - 4:47(7:41/m) 151/162bpm 60cal 7.8/8.64mph 15) 0.62m - 4:46(7:40/m) 148/156bpm 53cal 7.83/8.08mph 16) 0.62m - 4:36(7:23/m) 149/159bpm 55cal 8.12/8.52mph 17) 0.62m - 4:35(7:23/m) 153/164bpm 57cal 8.13/8.47mph 18) 0.62m - 4:44(7:37/m) 147/154bpm 49cal 7.88/8.14mph 19) 0.62m - 4:33(7:20/m) 143/150bpm 38cal 8.19/8.39mph 20) 0.62m - 4:37(7:26/m) 149/165bpm 50cal 8.08/9.1mph 21) 0.62m - 4:45(7:39/m) 147/154bpm 47cal 7.84/9.02mph 22) 0.62m - 4:41(7:32/m) 145/158bpm 41cal 7.96/8.35mph 23) 0.62m - 4:44(7:37/m) 142/149bpm 31cal 7.88/8.16mph 24) 0.62m - 4:43(7:36/m) 143/155bpm 35cal 7.9/8.56mph 25) 0.62m - 4:30(7:15/m) 145/153bpm 36cal 8.28/8.68mph 26) 0.62m - 4:36(7:25/m) 137/149bpm 24cal 8.09/8.81mph 27) 0.62m - 4:37(7:26/m) 135/144bpm 21cal 8.08/8.64mph 28) 0.62m - 4:35(7:23/m) 144/152bpm 39cal 8.13/8.6mph 29) 0.62m - 4:50(7:47/m) 141/152bpm 30cal 7.71/8.33mph Add a comment	-	8mi, 59:02 Running - General Split Summary === 1) 0.62m - 4:56(7:56/m) 120/131bpm 48cal 7.57/8.12mph 2) 0.62m - 4:36(7:24/m) 136/147bpm 56cal 8.12/8.41mph 3) 0.62m - 4:44(7:37/m) 138/153bpm 58cal 7.87/8.12mph 4) 0.62m - 4:29(7:13/m) 150/157bpm 62cal 8.31/8.54mph 5) 0.62m - 4:22(7:01/m) 152/164bpm 60cal 8.55/9.62mph 6) 0.62m - 4:42(7:34/m) 142/153bpm 55cal 7.92/8.75mph 7) 0.62m - 4:40(7:30/m) 144/149bpm 57cal 8/8.95mph 8) 0.62m - 4:29(7:12/m) 143/152bpm 53cal 8.33/10.27mph 9) 0.62m - 4:40(7:31/m) 144/151bpm 54cal 7.97/8.93mph 10) 0.62m - 4:35(7:22/m) 149/160bpm 59cal 8.14/8.77mph 11) 0.62m - 4:47(7:41/m) 147/155bpm 58cal 7.81/8.52mph 12) 0.62m - 4:21(7:00/m) 147/155bpm 51cal 8.57/9.18mph 13) 0.57m - 3:42(6:32/m) 152/157bpm 48cal 9.19/9.73mph Add a comment	-	8mi, 54:11 Running - General Split Summary === 1) 0.62m - 4:29(7:14/m) 135/158bpm 55cal 8.3/9.16mph 2) 0.62m - 4:16(6:52/m) 157/164bpm 62cal 8.75/9.54mph 3) 0.62m - 4:27(7:09/m) 158/165bpm 65cal 8.39/9.1mph 4) 0.62m - 4:06(6:36/m) 157/165bpm 60cal 9.08/9.33mph 5) 0.62m - 4:02(6:29/m) 156/163bpm 58cal 9.25/9.46mph 6) 0.62m - 4:15(6:50/m) 158/168bpm 61cal 8.78/9.27mph 7) 0.62m - 4:15(6:50/m) 160/168bpm 62cal 8.78/9.54mph 8) 0.62m - 4:04(6:33/m) 161/168bpm 56cal 9.16/9.58mph 9) 0.62m - 4:26(7:07/m) 164/172bpm 65cal 8.42/9.16mph 10) 0.62m - 4:12(6:46/m) 153/163bpm 56cal 8.87/9.35mph 11) 0.62m - 4:23(7:03/m) 151/158bpm 54cal 8.5/10.48mph 12) 0.62m - 4:00(6:27/m) 152/162bpm 50cal 9.31/9.85mph 13) 0.52m - 3:16(6:17/m) 155/162bpm 44cal 9.56/10.08mph Add a comment
Fri 3rd Jul Jul 3	Sat 4th Jul Jul 4	Sun 5th Jul Jul 5	Mon 6th Jul Jul 6	Tue 7th Jul Jul 7	Wed 8th Jul Jul 8	Thu 9th Jul Jul 9
5.3mi, 40:04 Running - General Split Summary === 1) 0.62m - 5:24(8:42/m) 130/141bpm 61cal 6.9/8.33mph 2) 0.62m - 4:46(7:41/m) 141/148bpm 62cal 7.82/8.39mph 3) 0.62m - 4:44(7:36/m) 144/153bpm 63cal 7.89/8.43mph 4) 0.62m - 4:37(7:26/m) 151/160bpm 64cal 8.07/8.64mph 5) 0.62m - 4:30(7:15/m) 140/151bpm 52cal 8.27/8.66mph 6) 0.62m - 4:25(7:07/m) 143/148bpm 54cal 8.43/8.97mph 7) 0.62m - 4:49(7:45/m) 144/151bpm 59cal 7.74/9.56mph 8) 0.62m - 4:47(7:42/m) 139/145bpm 51cal 7.79/8.81mph 9) 0.3m - 2:01(6:41/m) 145/149bpm 24cal 8.98/9.18mph Add a comment	1.8mi, 14:08 Running - General Split Summary === 1) 0.62m - 4:49(7:46/m) 139/156bpm 59cal 7.73/8.18mph 2) 0.62m - 4:49(7:44/m) 149/157bpm 68cal 7.75/8.1mph 3) 0.54m - 4:30(8:21/m) 154/162bpm 64cal 7.19/7.64mph Add a comment 5mi, 34:01 Running - General Split Summary === 1) 0.12m - 38(5:02/m) 132/142bpm 6cal 11.93/12.88mph 2) 0.12m - 1:01(8:11/m) 132/143bpm 12cal 7.33/12.19mph 3) 0.12m - 38(5:08/m) 134/138bpm 7cal 11.7/12.38mph 4) 0.12m - 1:05(8:43/m) 135/139bpm 13cal 6.89/12.73mph 5) 0.12m - 36(4:51/m) 137/139bpm 7cal 12.35/12.94mph 6) 0.12m - 1:03(8:28/m) 132/138bpm 12cal 7.09/12.61mph 7) 0.12m - 36(4:48/m) 136/140bpm 7cal 12.51/13.07mph 8) 0.12m - 1:07(8:57/m) 141/146bpm 14cal 6.71/12.92mph 9) 0.12m - 36(4:50/m) 141/143bpm 7cal 12.43/13.23mph 10) 0.12m - 1:02(8:23/m) 143/147bpm 13cal 7.16/12.86mph 11) 0.12m - 36(4:53/m) 143/146bpm 8cal 12.28/12.88mph 12) 0.12m - 1:05(8:41/m) 146/150bpm 14cal 6.91/12.73mph 13) 0.12m - 38(5:03/m) 150/152bpm 8cal 11.89/12.73mph 14) 0.12m - 1:03(8:24/m) 146/152bpm 14cal 7.14/12.36mph 15) 0.12m - 36(4:52/m) 144/147bpm 8cal 12.35/13.15mph 16) 0.12m - 1:04(8:38/m) 147/152bpm 14cal 6.95/13.15mph 17) 0.12m - 37(4:54/m) 151/155bpm 8cal 12.25/13.09mph 18) 0.12m - 1:07(8:58/m) 146/154bpm 15cal 6.69/12.94mph 19) 0.12m - 36(4:54/m) 145/148bpm 7cal 12.26/12.94mph 20) 0.12m - 1:06(8:50/m) 145/150bpm 14cal 6.79/12.94mph 21) 0.12m - 36(4:50/m) 143/151bpm 7cal 12.41/12.9mph 22) 0.12m - 1:07(9:02/m) 146/152bpm 14cal 6.65/12.15mph 23) 0.12m - 37(5:01/m) 151/154bpm 8cal 11.95/12.54mph 24) 0.12m - 1:06(8:48/m) 149/154bpm 15cal 6.82/12.48mph 25) 0.12m - 36(4:53/m) 143/150bpm 7cal 12.3/13.13mph 26) 0.12m - 1:08(9:05/m) 137/142bpm 12cal 6.61/12.63mph 27) 0.12m - 39(5:12/m) 146/151bpm 8cal 11.54/12.04mph 28) 0.12m - 1:04(8:38/m) 139/148bpm 12cal 6.95/11.9mph 29) 0.12m - 38(5:03/m) 150/155bpm 8cal 11.89/12.52mph 30) 0.12m - 1:11(9:30/m) 144/152bpm 14cal 6.31/12.25mph 31) 0.12m - 37(5:00/m) 149/153bpm 8cal 12.02/14.01mph 32) 0.12m - 1:05(8:44/m) 141/153bpm 13cal 6.87/13.99mph 33) 0.12m - 36(4:49/m) 144/151bpm 7cal 12.46/12.77mph 34) 0.12m - 1:06(8:49/m) 150/154bpm 15cal 6.8/13.11mph 35) 0.12m - 36(4:53/m) 149/154bpm 8cal 12.28/12.9mph 36) 0.12m - 1:03(8:25/m) 150/153bpm 14cal 7.13/12.92mph 37) 0.12m - 35(4:46/m) 155/162bpm 8cal 12.61/13.71mph 38) 0.12m - 1:04(8:34/m) 150/161bpm 14cal 7.01/13.3mph 39) 0.12m - 35(4:42/m) 153/161bpm 8cal 12.78/13.65mph 40) 0.12m - 1:09(9:18/m) 157/162bpm 17cal 6.45/13.36mph Add a comment 1.1mi, 8:32 Running - General Split Summary === 1) 0.62m - 4:56(7:57/m) 138/149bpm 60cal 7.55/7.95mph 2) 0.49m - 3:36(7:18/m) 138/148bpm 45cal 8.22/13.57mph Add a comment	14.3mi, 1:46:53 Running - General Split Summary === 1) 0.62m - 5:02(8:06/m) 144/153bpm 67cal 7.4/7.93mph 2) 0.62m - 4:44(7:37/m) 151/160bpm 67cal 7.88/8.62mph 3) 0.62m - 4:37(7:26/m) 154/165bpm 66cal 8.07/8.45mph 4) 0.62m - 4:34(7:21/m) 149/155bpm 62cal 8.16/8.25mph 5) 0.62m - 4:27(7:10/m) 150/156bpm 61cal 8.37/8.64mph 6) 0.62m - 4:32(7:18/m) 152/157bpm 62cal 8.23/8.66mph 7) 0.62m - 4:34(7:21/m) 154/158bpm 64cal 8.16/8.29mph 8) 0.62m - 4:30(7:14/m) 157/165bpm 64cal 8.29/8.97mph 9) 0.62m - 4:32(7:18/m) 154/161bpm 62cal 8.21/8.85mph 10) 0.62m - 4:37(7:26/m) 157/164bpm 66cal 8.07/8.45mph 11) 0.62m - 4:34(7:21/m) 152/157bpm 59cal 8.17/8.79mph 12) 0.62m - 4:40(7:30/m) 156/162bpm 65cal 7.99/8.2mph 13) 0.62m - 4:45(7:39/m) 155/165bpm 59cal 7.84/8.56mph 14) 0.62m - 4:38(7:28/m) 152/163bpm 55cal 8.04/8.45mph 15) 0.62m - 4:43(7:36/m) 162/169bpm 69cal 7.9/8.27mph 16) 0.62m - 4:55(7:55/m) 157/163bpm 63cal 7.58/8.47mph 17) 0.62m - 4:39(7:29/m) 147/157bpm 44cal 8.02/8.54mph 18) 0.62m - 4:50(7:46/m) 152/161bpm 54cal 7.72/8.5mph 19) 0.62m - 4:43(7:36/m) 154/163bpm 55cal 7.89/8.75mph 20) 0.62m - 4:37(7:25/m) 160/171bpm 63cal 8.08/8.37mph 21) 0.62m - 4:31(7:16/m) 156/166bpm 54cal 8.25/8.81mph 22) 0.62m - 4:31(7:16/m) 156/167bpm 53cal 8.26/9.14mph 23) 0.62m - 4:35(7:23/m) 161/172bpm 61cal 8.13/8.52mph Add a comment	-	9mi, 1:04:03 Running - General Split Summary === 1) 0.62m - 5:02(8:06/m) 132/145bpm 59cal 7.41/8.25mph 2) 0.62m - 4:46(7:40/m) 142/146bpm 62cal 7.83/8.18mph 3) 0.62m - 4:47(7:41/m) 142/147bpm 61cal 7.8/8.18mph 4) 0.14m - 1:06(8:02/m) 138/143bpm 12cal 7.46/12.48mph 5) 0.62m - 3:56(6:20/m) 155/162bpm 54cal 9.47/13.52mph 6) 0.62m - 4:00(6:26/m) 164/167bpm 60cal 9.33/9.6mph 7) 0.62m - 3:57(6:22/m) 158/168bpm 56cal 9.43/9.98mph 8) 0.62m - 3:47(6:06/m) 158/169bpm 54cal 9.84/10mph 9) 0.62m - 3:51(6:12/m) 153/163bpm 52cal 9.67/10.23mph 10) 0.62m - 3:42(5:58/m) 149/154bpm 46cal 10.06/10.62mph 11) 0.62m - 3:41(5:56/m) 152/159bpm 48cal 10.12/10.54mph 12) 0.62m - 3:41(5:56/m) 156/163bpm 51cal 10.1/11.08mph 13) 0.03m - 10(5:33/m) 154/156bpm 2cal 10.81/10mph 14) 0.62m - 5:23(8:40/m) 152/163bpm 67cal 6.93/10.04mph 15) 0.62m - 5:21(8:37/m) 153/161bpm 69cal 6.97/7.16mph 16) 0.62m - 5:36(9:01/m) 151/161bpm 68cal 6.66/6.91mph 17) 0.14m - 1:13(8:54/m) 147/150bpm 13cal 6.74/6.78mph 18) 0.01m - 4(7:49/m) 145/146bpm 7.67/6.78mph Add a comment	5.3mi, 40:40 Running - General Split Summary === 1) 0.62m - 4:53(7:51/m) 140/151bpm 63cal 7.65/8.85mph 2) 0.62m - 4:39(7:29/m) 148/155bpm 65cal 8.02/8.37mph 3) 0.62m - 5:14(8:26/m) 162/170bpm 78cal 7.12/8.27mph 4) 0.62m - 5:32(8:54/m) 161/168bpm 82cal 6.74/7.85mph 5) 0.62m - 4:51(7:48/m) 158/165bpm 71cal 7.69/9.48mph 6) 0.62m - 4:33(7:19/m) 154/163bpm 63cal 8.21/9.1mph 7) 0.62m - 4:35(7:23/m) 155/160bpm 64cal 8.13/8.85mph 8) 0.62m - 4:30(7:15/m) 151/158bpm 59cal 8.28/8.56mph 9) 0.28m - 1:53(6:39/m) 152/164bpm 25cal 9.02/10.08mph Add a comment	-

2020	Distance	Date	Result	WAVA
BMAF Masters Virtual 5k Relays	5km	16 Jun	17:27	83.90%
Scottish Athletics Virtual mile	1mi	9 May	5:07	82.24%
Balloch to Clydebank Half Marathon	13.1mi	15 Mar	1:18:27	81.63%
Jack Crawford Springburn Cup 10k	10km	7 Mar	35:19	83.65%
Scottish Veteran Harriers Club Road Relays	3.66mi	26 Jan	20:33	82.76%
Scottish open 1500m indoors	1500mi	18 Jan	4:40	83.37%
GAA Miler Meet	3000mi	3 Jan	9:48	84.19%
2019	Distance	Date	Result	WAVA
Tillicoultry 10k	10km	28 Dec	36:15	81.50%
Strathclyde parkrun	5km	21 Dec	17:58	80.36%
Strathaven Run with the Wind 10K	10km	3 Nov	35:37	82.95%
National XC Relays, Cumbernauld	4km	26 Oct	14:46	74.50%
LAA Road Relays	4km	19 Oct	13:34	81.09%
West of Scotland XC Relays	4km	12 Oct	14:44	74.67%
Great Scottish Run Half Marathon	13.1mi	29 Sep	1:20:27	79.60%
Victoria parkrun, Glasgow	5km	21 Sep	16:57	85.18%
Cumbernauld 10k	10km	15 Sep	35:31	83.18%
LAAA 3000m champs	3000mi	8 Sep	9:49	84.05%
SVHC Scotish Veterans 10,000m track championships	10000mi	31 Aug		0.00%
Shettleston Harriers OGM 5000M	5000mi	27 Aug	17:08	84.27%
Strathclyde parkrun	5km	24 Aug	17:13	83.86%
Shettleston Harriers Open Graded 3,000m track race	3000mi	20 Aug	9:51	83.76%
Paisley 10K	10km	18 Aug	36:31	80.91%
Run the Blades - Breaking Strain Events	10km	19 Jul	39:23	75.02%
Brian Goodwin Memorial 10k	10km	21 Jun	35:57	82.18%
2019 Mens 10K Glasgow	10km	16 Jun	36:28	81.02%
CSSAL league 2 and 3 3000m	3000mi	2 Jun	10:02	82.23%
GAA Miler Meet 3000m	3000mi	31 May	10:13	80.76%
The Monument Mile Classic	1mi	24 May	5:03	82.66%
Down by the River 10k	10km	19 May	36:11	81.65%
Drumpellier 5k	5km	12 May	17:00	84.93%
LAAA OGM 3000m	3000mi	5 May	10:09	81.29%
Run and Become Silverknowes 5k (Incorporating Scottish 5k road champion	5km	3 May	17:17	83.53%
Victoria parkrun, Glasgow	5km	27 Apr	17:27	82.74%
Grangemouth Round the Houses 10k	10km	14 Apr	36:27	81.05%
Tom Scott Memorial 10 Mile Road Race	10mi	31 Mar	1:00:42	79.75%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	5.85mi	24 Mar	34:46	80.00%
Jack Crawford Springburn Cup	10km	9 Mar	37:15	78.67%
Allan Scally Memorial Road Relays	5km	2 Mar	17:43	80.89%
Strathclyde parkrun	5km	23 Feb	17:59	79.69%
Devilla Forest 15k	15km	17 Feb	1:01:49	72.28%
Kirkintilloch Olympians 12.5 Km Road Race	12.5km	10 Feb	49:28	74.60%
Scottish Veteran Harriers Club Road Relays	3.66mi	27 Jan	21:38	78.03%
GAA Miler Meet	3000mi	4 Jan	10:18	79.48%
Strathclyde parkrun	5km	1 Jan	18:30	77.46%
2018	Distance	Date	Result	WAVA
Strathaven Run with the Wind 10K	10km	4 Nov	38:11	76.75%
Autumn Breaker 10k Blackpool	10km	14 Oct	39:12	74.76%
Great Scottish Run Half Marathon	13.1mi	30 Sep		0.00%
North Ayrshire Athletics Club 10K	10km	2 Sep		0.00%
Paisley 10K	10km	19 Aug		0.00%
GAA Miler Meet 5000m	5000mi	27 Jul	18:24	77.88%
Scottish Masters 3000m Steeplechase	3000mi	14 Jul	11:36	70.57%
Men's 10K Glasgow	10km	17 Jun	38:30	76.11%
Roon the Toon 10k	10km	10 Jun	38:25	76.28%
Alloa Half Marathon	13.1mi	3 Jun	1:28:19	71.89%
Babcock Shettleston 10K	10km	27 May	38:55	75.30%
Livingston AC Open Graded Meeting 1500m	1500mi	23 May	4:55	78.51%
ClubsportNL Drumpellier 5k	5km	13 May	18:17	78.38%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	4 May	17:48	80.51%
Victoria parkrun, Glasgow	5km	28 Apr	18:05	79.25%
Scottish 10,000m Champs GAA Miler Meet	10km	20 Apr	38:50	75.46%
Greater Manchester Marathon	26.2mi	8 Apr	3:11:37	69.78%
Jack Crawford Springburn Cup	10km	10 Mar	38:31	75.46%
Strathaven Run with the Wind Half Marathon	13.1mi	18 Feb	1:28:32	71.12%
2017	Distance	Date	Result	WAVA
Broadwood Christmas Cracker	5km	3 Dec	18:56	75.13%
Strathclyde parkrun	5km	24 Jun	18:25	77.24%
Brian Goodwin Memorial 10k	10km	16 Jun	37:46	76.96%
Polaroid Series - Vale of Leven 10K	10km	10 Jun	38:45	75.01%
ClubSportNL Monklands 5k Drumpellier	5km	14 May	18:24	77.31%
Strathclyde parkrun	5km	6 May	18:39	76.27%
London Marathon	26.2mi	23 Apr	3:23:49	66.06%
Tom Scott Memorial 10 Mile Road Race	10mi	2 Apr	1:03:51	74.56%
Alloa Half Marathon	13.1mi	19 Mar	1:27:37	73.90%
Jack Crawford Springburn Cup	10km	11 Mar	38:27	74.98%
Down By The River 10k	10km	5 Mar	38:11	75.50%
Scottish Veteran Harriers Club Road Relays	3.66mi	22 Jan	22:28	74.04%
2016	Distance	Date	Result	WAVA
Lanarkshire AAA Road Relay Championships	4km	15 Oct	14:33	73.86%
Great Scottish Run 10K	10km	2 Oct	38:26	76.78%
Scottish half marathon	13.1mi	18 Sep	1:28:51	72.27%
City of Stirling 10k	10km	11 Sep	38:53	75.89%
Linwood parkrun	5km	3 Sep	17:54	78.88%
LAAA senior 1500m champs	1500mi	3 Sep	4:48	79.17%
Strathclyde parkrun	5km	27 Aug	18:11	77.65%
Shettleston Harriers Open Graded: 3,000m	3000mi	23 Aug	10:23	77.62%
Paisley 10km	10km	21 Aug	39:05	75.50%
Haddington half marathon	13.1mi	13 Aug	1:32:52	69.14%
parkrun du Bois de Boulogne, Paris	5km	2 Jul	18:39	76.02%
Strathclyde parkrun	5km	25 Jun	18:17	77.54%
Brian Goodwin Memorial 10k	10km	17 Jun	38:36	76.45%
Polaroid Series - Vale of Leven 10K	10km	5 Jun	39:03	75.57%
CSSAL - Grangemouth - 3000m	3000mi	29 May	10:32	76.51%
Polaroid Series - Dumbarton 10k	10km	26 May	38:28	76.71%
Polaroid Series - Clydebank 10k	10km	19 May	38:43	76.22%
ClubSportNL Monklands 5k Drumpellier	5km	15 May	18:34	76.36%
Polaroid Series - Helensburgh 10k	10km	12 May	41:54	70.43%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	6 May	18:10	78.04%
Springburn parkrun, Glasgow	5km	23 Apr	18:23	77.12%
Tom Scott Memorial 10 Mile Road Race	10mi	10 Apr	1:05:18	74.09%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	3.15mi	3 Apr	19:02	75.52%
Alloa Half Marathon	13.1mi	20 Mar	1:29:33	71.71%
Down By The River 10k	10km	6 Mar	39:52	73.45%
Great Run Local Glasgow Quays	5km	17 Feb	19:32	72.03%
Scottish Veteran Harriers Club Road Relays	3.66mi	24 Jan	24:24	67.93%
2015	Distance	Date	Result	WAVA
Supernova 5K - The Kelpies, Helix Park	5km	7 Nov	19:16	73.02%
Lanarkshire AAA Road Relay Championships	4km	17 Oct	15:58	66.79%
Dumfries Half Marathon	13.1mi	20 Sep	1:42:05	62.39%
Haddington half marathon	13.1mi	8 Aug		0.00%
3k on the green	3km	31 Jul	10:25	76.78%
Victoria parkrun, Glasgow	5km	11 Jul	18:23	76.53%
3k on the Green	3km	26 Jun	10:30	76.17%
Strathclyde parkrun	5km	13 Jun	18:39	75.44%
Polaroid Series - Vale of Leven 10K	10km	7 Jun	39:25	74.29%
Polaroid Series - Clydebank 10k	10km	28 May	38:59	75.12%
Polaroid Series - Dumbarton 10k	10km	21 May	39:36	73.95%
Polaroid Series - Helensburgh 10k	10km	14 May	39:40	73.82%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	29 Apr	18:57	74.24%
Balfron 10K	10km	26 Apr	41:32	70.51%
Strathclyde parkrun	5km	11 Apr	19:26	72.40%
Tom Scott Memorial 10 Mile Road Race	10mi	5 Apr	1:07:53	70.70%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	3.15mi	29 Mar	19:44	72.29%
Strathclyde parkrun	5km	7 Mar	19:34	71.35%
Scottish National XC Champs - Senior Men - Falkirk	12km	22 Feb	52:38	66.64%
2014	Distance	Date	Result	WAVA
West District XC Championships	10km	6 Dec	45:45	63.52%
Scottish 4K XC Champs - Bellahouston Park	4km	9 Nov	16:05	65.79%
National XC Relays, Cumbernauld	4km	25 Oct	17:13	61.46%
Lanarkshire AAA Road Relays - Senior Men	2.5mi	18 Oct	15:37	71.94%
West District XC Relays	4km	11 Oct	15:22	68.86%
Great Scottish Run Half Marathon	13.1mi	5 Oct	1:32:45	68.12%
Paisley 10km	10km	31 Aug	41:14	70.47%
Strathclyde parkrun	5km	9 Aug	19:30	71.60%
Glasgow Park Run - Pollok Park	5km	24 May	20:55	66.75%

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