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markgallmac M45

About

Race Times

All Races

Mileage

Training

Blog

Motherwell AC, Scottish Veteran Harriers Club

Races
102
Miles
5936
WAVA
85.38%
1500m
4:48
Mile
5:03
3000m
10:02
5000m
18:24
5k
17:00
10k
36:11
10M
1:00:42
Half
1:27:37
Mara
3:11:37

About Me

born again runner
markgallmac.wordpress.com

Race Standard

Eider Duck (82)

Current Status

just trying to do my best, enjoy it, and keep the stress at bay.

Planned Races

21 Jun 19	Brian Goodwin Memorial 10k
26 Jun 19	SHVC 5K Road Race Championships
19 Jul 19	Run the Blades - Breaking Strain Events
18 Aug 19	Paisley 10K
15 Sep 19	Cumbernauld 10k
29 Sep 19	Great Scottish Run Half Marathon

Groups

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

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Buddies

Dist	Races	PB	WB	2014	2015	2016	2017	2018	2019
1500m	2	4:48 5:09/mi	79.17			4:48 79.17		4:55 78.51
1mi	1	5:03 5:03/mi	82.66						5:03 82.66
3000m	9	10:02 5:23/mi	82.23			10:23 77.62		11:36 70.57	10:02 82.23
4km	5	14:33 5:51/mi	73.86	16:05 65.79	15:58 66.79	14:33 73.86
2.5mi	1	15:37 6:15/mi	71.94	15:37 71.94
5km	30	17:00 5:28/mi	85.38	19:30 71.60	18:23 76.53	17:54 79.20	18:24 77.66	17:48 80.90	17:00 85.38
3.2mi	2	19:02 6:03/mi	75.52		19:44 72.29	19:02 75.52
3.7mi	3	21:38 5:55/mi	78.42			24:24 67.93	22:28 74.34		21:38 78.42
5.9mi	1	34:46 5:57/mi	81.81						34:46 81.81
10km	31	36:11 5:49/mi	83.49	41:14 70.47	38:59 75.12	38:26 76.78	37:46 78.75	38:11 78.50	36:11 83.49
12km	1	52:38 7:04/mi	66.64		52:38 66.64
12.5km	1	49:28 6:22/mi	76.23						49:28 76.23
15km	1	1:01:49 6:38/mi	73.83						1:01:49 73.83
10mi	4	1:00:42 6:04/mi	81.67		1:07:53 70.70	1:05:18 74.09	1:03:51 76.39		1:00:42 81.67
13.1mi	8	1:27:37 6:41/mi	73.92	1:32:45 68.12	1:42:05 62.39	1:28:51 72.27	1:27:37 73.90	1:28:19 73.92
26.2mi	2	3:11:37 7:19/mi	70.88				3:23:49 66.06	3:11:37 70.88

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	100	140	141	119	127	84	0	0	0	0	0	0	711
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 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30
1mi, 5:03 Running - General Split Summary === 1) 0.62m - 3:08(5:03/m) 130/158bpm 36cal 11.88/14.11mph 2) 0.38m - 1:55(4:59/m) 133/141bpm 24cal 12.05/12.63mph Add a comment 1.1mi, 8:20 Running - General Split Summary === 1) 0.62m - 5:01(8:04/m) 120/131bpm 50cal 7.43/8.72mph 2) 0.46m - 3:19(7:15/m) 129/132bpm 38cal 8.29/8.79mph Add a comment	1mi, 10:32 Running - General Split Summary === 1) 0.62m - 6:47(10:55/m) 159/186bpm 104cal 5.5/7.6mph 2) 0.36m - 3:45(10:32/m) 171/178bpm 62cal 5.7/6.14mph Add a comment 4.5mi, 30:29 Running - General Split Summary === 1) 0.25m - 1:21(5:18/m) 123/137bpm 14cal 11.31/12.96mph 2) 0.13m - 1:09(8:58/m) 141/144bpm 15cal 6.69/10.67mph 3) 0.25m - 1:18(5:06/m) 157/165bpm 19cal 11.75/12.65mph 4) 0.13m - 1:09(8:56/m) 155/161bpm 17cal 6.72/11.65mph 5) 0.26m - 1:19(5:10/m) 160/164bpm 20cal 11.63/12.17mph 6) 0.13m - 1:13(9:13/m) 159/162bpm 16cal 6.51/11.61mph 7) 0.25m - 1:18(5:11/m) 164/172bpm 20cal 11.56/12.06mph 8) 0.13m - 1:08(8:49/m) 165/173bpm 18cal 6.81/11.54mph 9) 0.26m - 1:18(5:06/m) 162/170bpm 20cal 11.76/12.11mph 10) 0.13m - 1:16(9:44/m) 171/175bpm 20cal 6.16/11.63mph 11) 0.26m - 1:21(5:15/m) 158/161bpm 20cal 11.41/12.19mph 12) 0.13m - 1:20(10:34/m) 159/163bpm 20cal 5.68/11.23mph 13) 0.25m - 1:19(5:15/m) 157/161bpm 19cal 11.43/12.36mph 14) 0.14m - 1:22(10:07/m) 154/157bpm 20cal 5.93/11.31mph 15) 0.25m - 1:19(5:12/m) 161/167bpm 20cal 11.55/11.96mph 16) 0.13m - 1:28(11:24/m) 163/168bpm 22cal 5.27/11.67mph 17) 0.25m - 1:18(5:09/m) 159/164bpm 20cal 11.65/12.29mph 18) 0.13m - 1:30(11:35/m) 157/163bpm 22cal 5.18/11.54mph 19) 0.25m - 1:18(5:11/m) 163/166bpm 20cal 11.56/11.98mph 20) 0.13m - 1:38(12:40/m) 160/165bpm 24cal 4.74/11.63mph 21) 0.25m - 1:19(5:16/m) 163/166bpm 20cal 11.38/12.04mph 22) 0.13m - 1:31(11:28/m) 160/167bpm 23cal 5.23/11.44mph 23) 0.25m - 1:15(4:53/m) 161/166bpm 19cal 12.29/12.88mph Add a comment 1.3mi, 10:47 Running - General Split Summary === 1) 0.62m - 4:51(7:48/m) 129/144bpm 57cal 7.7/9.18mph 2) 0.62m - 5:35(8:59/m) 140/146bpm 74cal 6.68/8.5mph 3) 0.04m - 21(9:16/m) 147/149bpm 4cal 6.47/6.28mph Add a comment	10.2mi, 1:13:38 Running - General Split Summary === 1) 0.62m - 4:27(7:10/m) 133/152bpm 55cal 8.36/8.83mph 2) 0.62m - 4:31(7:16/m) 153/161bpm 67cal 8.25/8.58mph 3) 0.62m - 4:20(6:59/m) 153/161bpm 64cal 8.59/9.29mph 4) 0.62m - 4:27(7:10/m) 159/166bpm 68cal 8.37/8.89mph 5) 0.62m - 4:31(7:17/m) 160/165bpm 69cal 8.25/8.7mph 6) 0.62m - 4:33(7:20/m) 165/173bpm 72cal 8.18/8.7mph 7) 0.62m - 4:25(7:07/m) 166/172bpm 70cal 8.43/8.95mph 8) 0.62m - 4:30(7:14/m) 165/176bpm 68cal 8.29/8.6mph 9) 0.62m - 4:27(7:09/m) 164/170bpm 69cal 8.39/8.97mph 10) 0.62m - 4:25(7:06/m) 165/170bpm 69cal 8.45/8.66mph 11) 0.62m - 4:23(7:03/m) 164/169bpm 68cal 8.51/8.66mph 12) 0.62m - 4:31(7:16/m) 164/172bpm 70cal 8.26/8.85mph 13) 0.62m - 4:28(7:11/m) 162/168bpm 67cal 8.35/8.64mph 14) 0.62m - 4:32(7:18/m) 158/167bpm 60cal 8.22/9.43mph 15) 0.62m - 4:36(7:24/m) 163/171bpm 69cal 8.1/9mph 16) 0.62m - 4:26(7:08/m) 164/170bpm 67cal 8.4/9.52mph 17) 0.3m - 2:05(7:04/m) 160/168bpm 30cal 8.5/8.89mph Add a comment	-	1.2mi, 10:05 Running - General Split Summary === 1) 0.62m - 5:14(8:25/m) 148/164bpm 73cal 7.13/8.47mph 2) 0.57m - 4:51(8:28/m) 159/164bpm 73cal 7.09/7.22mph Add a comment 2.2mi, 12:00 Running - General Split Summary === 1) 0.62m - 3:30(5:38/m) 145/156bpm 47cal 10.67/12.4mph 2) 0.62m - 3:26(5:31/m) 140/147bpm 45cal 10.87/11.96mph 3) 0.62m - 3:25(5:30/m) 141/151bpm 45cal 10.91/12.44mph 4) 0.33m - 1:39(4:59/m) 142/161bpm 20cal 12.03/13.02mph Add a comment 0.7mi, 6:05 Running - General Split Summary === 1) 0.62m - 5:37(9:02/m) 151/172bpm 80cal 6.64/6.95mph 2) 0.04m - 28(12:39/m) 139/143bpm 6cal 4.74/6.24mph Add a comment 2.9mi, 16:01 Running - General Split Summary === 1) 0.62m - 3:21(5:24/m) 132/147bpm 40cal 11.11/13.19mph 2) 0.62m - 3:28(5:35/m) 153/173bpm 50cal 10.74/12.9mph 3) 0.62m - 3:32(5:41/m) 168/182bpm 56cal 10.56/12.75mph 4) 0.62m - 3:35(5:45/m) 156/167bpm 52cal 10.42/11.92mph 5) 0.37m - 2:05(5:33/m) 168/175bpm 33cal 10.81/10.79mph Add a comment 0.6mi, 4:30 Running - General Split Summary === 1) 0.6m - 4:30(7:30/m) 118/134bpm 44cal 8/16.86mph Add a comment 1.9mi, 19:22 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 114/127bpm 47cal 7.33/8.29mph 2) 0.62m - 5:05(8:10/m) 123/145bpm 52cal 7.34/7.47mph 3) 0.62m - 9:05(14:37/m) 117/149bpm 74cal 4.1/7.56mph 4) 0.01m - 7(15:16/m) 93/95bpm 3.93/3.61mph Add a comment	3.8mi, 27:04 Running - General Split Summary === 1) 0.62m - 4:47(7:42/m) 137/151bpm 61cal 7.79/7.95mph 2) 0.62m - 4:31(7:15/m) 144/153bpm 62cal 8.27/8.7mph 3) 0.62m - 4:23(7:04/m) 147/159bpm 61cal 8.49/9.08mph 4) 0.62m - 4:27(7:09/m) 152/161bpm 64cal 8.39/9.31mph 5) 0.62m - 4:25(7:07/m) 151/161bpm 62cal 8.44/9.31mph 6) 0.62m - 4:00(6:26/m) 158/170bpm 57cal 9.32/10.6mph 7) 0.1m - 31(4:56/m) 172/176bpm 8cal 12.14/11.65mph Add a comment	-
Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6
1.9mi, 10:13 Running - General Split Summary === 1) 0.62m - 3:15(5:14/m) 132/140bpm 38cal 11.48/13.44mph 2) 0.62m - 3:32(5:40/m) 141/152bpm 46cal 10.58/11.17mph 3) 0.62m - 3:21(5:24/m) 151/156bpm 48cal 11.11/15.53mph 4) 0.02m - 5(3:54/m) 153/154bpm 1cal 15.4/15.53mph Add a comment 1.6mi, 12:00 Running - General Split Summary === 1) 0.62m - 4:49(7:44/m) 148/162bpm 67cal 7.75/8.06mph 2) 0.62m - 4:39(7:29/m) 159/164bpm 71cal 8.02/8.56mph 3) 0.35m - 2:32(7:09/m) 160/164bpm 38cal 8.38/9.29mph Add a comment	3.1mi, 24:00 Running - General Split Summary === 1) 0.62m - 4:40(7:31/m) 137/160bpm 58cal 7.98/10mph 2) 0.62m - 4:48(7:43/m) 150/154bpm 68cal 7.77/8.2mph 3) 0.62m - 4:49(7:45/m) 151/155bpm 68cal 7.74/7.95mph 4) 0.62m - 4:50(7:47/m) 151/156bpm 68cal 7.7/8.22mph 5) 0.62m - 4:49(7:45/m) 151/156bpm 67cal 7.74/8.31mph 6) 0.01m - 4(5:48/m) 154/154bpm 10.33/8.81mph Add a comment 0.6mi, 4:32 Running - General Split Summary === 1) 0.56m - 4:32(8:08/m) 136/152bpm 55cal 7.38/9.29mph Add a comment 1.7mi, 13:07 Running - General Split Summary === 1) 0.62m - 4:54(7:53/m) 127/135bpm 53cal 7.62/8.41mph 2) 0.62m - 4:47(7:42/m) 130/139bpm 54cal 7.8/8.77mph 3) 0.45m - 3:27(7:42/m) 138/143bpm 43cal 7.8/8.85mph Add a comment	1.9mi, 10:02 Running - General Split Summary === 1) 0.62m - 3:16(5:16/m) 132/146bpm 37cal 11.39/12.88mph 2) 0.62m - 3:22(5:25/m) 134/142bpm 40cal 11.08/11.19mph 3) 0.62m - 3:19(5:20/m) 135/147bpm 39cal 11.26/12.36mph 4) 0.02m - 5(3:37/m) 143/143bpm 16.57/16.09mph Add a comment 1.6mi, 13:24 Running - General Split Summary === 1) 0.62m - 5:22(8:38/m) 140/156bpm 69cal 6.95/7.78mph 2) 0.62m - 4:59(8:01/m) 150/158bpm 70cal 7.48/7.81mph 3) 0.38m - 3:02(7:57/m) 153/156bpm 43cal 7.55/8.06mph Add a comment	3.8mi, 27:20 Running - General Split Summary === 1) 0.62m - 4:43(7:36/m) 139/154bpm 59cal 7.9/8.77mph 2) 0.62m - 4:31(7:16/m) 144/155bpm 60cal 8.27/8.54mph 3) 0.62m - 4:23(7:03/m) 153/159bpm 62cal 8.5/9.12mph 4) 0.62m - 4:30(7:14/m) 151/161bpm 62cal 8.29/8.83mph 5) 0.62m - 4:24(7:04/m) 154/166bpm 61cal 8.48/9.31mph 6) 0.62m - 4:20(6:59/m) 160/165bpm 63cal 8.59/9.37mph 7) 0.07m - 29(6:34/m) 158/160bpm 6cal 9.15/9.27mph Add a comment	-	3.9mi, 28:37 Running - General Split Summary === 1) 0.62m - 4:23(7:04/m) 141/150bpm 56cal 8.5/9.14mph 2) 0.62m - 4:28(7:11/m) 150/159bpm 60cal 8.34/9.52mph 3) 0.62m - 5:12(8:21/m) 156/172bpm 74cal 7.18/8.41mph 4) 0.62m - 4:49(7:45/m) 160/172bpm 71cal 7.74/9.18mph 5) 0.62m - 4:27(7:10/m) 164/170bpm 66cal 8.37/9.1mph 6) 0.62m - 4:08(6:39/m) 162/169bpm 61cal 9.02/9.83mph 7) 0.19m - 1:09(6:15/m) 163/166bpm 17cal 9.61/10.02mph Add a comment	3.5mi, 22:06 Running - General Split Summary === 1) 0.25m - 1:16(5:04/m) 156/174bpm 17cal 11.83/13.25mph 2) 0.12m - 59(7:55/m) 176/178bpm 16cal 7.59/11.75mph 3) 0.25m - 1:20(5:21/m) 169/175bpm 20cal 11.22/11.71mph 4) 0.12m - 1:06(8:49/m) 175/178bpm 18cal 6.81/11.5mph 5) 0.25m - 1:18(5:14/m) 167/177bpm 20cal 11.48/12.54mph 6) 0.25m - 2:05(8:22/m) 161/177bpm 29cal 7.17/11.5mph 7) 0.25m - 1:17(5:09/m) 163/172bpm 19cal 11.66/12.9mph 8) 0.12m - 1:09(9:14/m) 168/175bpm 18cal 6.5/11.67mph 9) 0.25m - 1:19(5:17/m) 165/171bpm 20cal 11.36/11.59mph 10) 0.12m - 1:10(9:21/m) 168/174bpm 18cal 6.42/11.54mph 11) 0.25m - 1:18(5:14/m) 164/171bpm 19cal 11.48/12.31mph 12) 0.25m - 2:00(8:04/m) 158/176bpm 29cal 7.44/11.4mph 13) 0.25m - 1:15(5:01/m) 161/165bpm 18cal 11.97/12.52mph 14) 0.12m - 1:04(8:32/m) 162/166bpm 16cal 7.03/11.61mph 15) 0.25m - 1:13(4:53/m) 164/170bpm 18cal 12.27/12.46mph 16) 0.12m - 1:05(8:46/m) 161/167bpm 16cal 6.85/12.5mph 17) 0.25m - 1:11(4:47/m) 165/170bpm 17cal 12.54/13.19mph 18) 0.01m - 3(4:19/m) 170/171bpm 1cal 13.89/13.25mph Add a comment 0.8mi, 5:44 Running - General Split Summary === 1) 0.62m - 4:31(7:16/m) 143/157bpm 58cal 8.26/8.87mph 2) 0.17m - 1:13(6:56/m) 158/160bpm 17cal 8.65/8.93mph Add a comment
Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12	Thu 13th Jun Jun 13
-	0.5mi, 4:13 Running - General Split Summary === 1) 0.54m - 4:13(7:52/m) 161/169bpm 61cal 7.63/10.58mph Add a comment 0.3mi, 3:11 Running - General Split Summary === 1) 0.25m - 3:11(12:30/m) 153/162bpm 44cal 4.8/5.68mph Add a comment 3mi, 21:54 Running - General Split Summary === 1) 0.19m - 54(4:52/m) 127/141bpm 9cal 12.34/13.65mph 2) 0.07m - 1:01(14:47/m) 137/138bpm 13cal 4.06/12.9mph 3) 0.19m - 54(4:45/m) 136/144bpm 11cal 12.61/12.98mph 4) 0.07m - 1:00(14:13/m) 137/139bpm 12cal 4.22/12.59mph 5) 0.18m - 54(4:58/m) 131/137bpm 10cal 12.08/13.36mph 6) 0.07m - 1:00(14:48/m) 133/138bpm 11cal 4.05/12.52mph 7) 0.19m - 54(4:43/m) 144/150bpm 12cal 12.73/13.61mph 8) 0.07m - 1:01(14:34/m) 143/147bpm 13cal 4.12/12.84mph 9) 0.19m - 53(4:46/m) 147/153bpm 12cal 12.57/13.3mph 10) 0.07m - 1:02(14:23/m) 148/153bpm 12cal 4.17/12.65mph 11) 0.19m - 53(4:36/m) 150/153bpm 12cal 13.04/13.38mph 12) 0.07m - 59(14:26/m) 148/151bpm 13cal 4.16/13.19mph 13) 0.19m - 55(4:48/m) 150/152bpm 12cal 12.49/13.13mph 14) 0.07m - 1:00(15:03/m) 151/157bpm 14cal 3.99/12.75mph 15) 0.19m - 53(4:37/m) 158/166bpm 13cal 13.02/13.38mph 16) 0.07m - 1:03(15:09/m) 147/152bpm 14cal 3.96/12.94mph 17) 0.19m - 54(4:38/m) 148/155bpm 12cal 12.95/13.63mph 18) 0.07m - 1:04(14:48/m) 151/155bpm 15cal 4.05/12.86mph 19) 0.18m - 51(4:43/m) 157/162bpm 12cal 12.73/13.25mph 20) 0.07m - 1:01(15:01/m) 153/157bpm 14cal 4/12.77mph 21) 0.19m - 55(4:57/m) 155/158bpm 13cal 12.11/13.34mph 22) 0.07m - 57(13:35/m) 153/157bpm 13cal 4.42/11.96mph 23) 0.19m - 52(4:42/m) 156/165bpm 12cal 12.76/13.42mph 24) 0.01m - 1(1:32/m) 164/165bpm 39.22/13.25mph Add a comment 0.8mi, 6:13 Running - General Split Summary === 1) 0.62m - 4:57(7:58/m) 134/148bpm 59cal 7.54/9.14mph 2) 0.17m - 1:16(7:18/m) 143/149bpm 16cal 8.22/8.81mph Add a comment 3.3mi, 23:48 Running - General Split Summary === 1) 0.62m - 4:51(7:48/m) 130/140bpm 55cal 7.69/7.95mph 2) 0.62m - 4:42(7:33/m) 142/147bpm 62cal 7.94/8.68mph 3) 0.62m - 4:27(7:09/m) 151/160bpm 62cal 8.39/8.81mph 4) 0.62m - 4:27(7:10/m) 157/163bpm 64cal 8.37/9.25mph 5) 0.62m - 4:22(7:02/m) 158/165bpm 63cal 8.52/9.1mph 6) 0.14m - 59(7:01/m) 164/169bpm 14cal 8.56/8.64mph Add a comment	14.7mi, 1:43:19 Running - General Split Summary === 1) 0.62m - 4:40(7:30/m) 144/158bpm 61cal 8/8.29mph 2) 0.62m - 4:31(7:17/m) 155/160bpm 65cal 8.24/8.79mph 3) 0.62m - 4:38(7:27/m) 159/164bpm 68cal 8.05/8.43mph 4) 0.62m - 4:27(7:09/m) 157/162bpm 64cal 8.39/8.62mph 5) 0.62m - 4:36(7:25/m) 161/165bpm 68cal 8.09/8.31mph 6) 0.62m - 4:32(7:18/m) 158/165bpm 64cal 8.22/9.41mph 7) 0.62m - 4:32(7:17/m) 155/162bpm 63cal 8.23/8.47mph 8) 0.62m - 4:38(7:28/m) 161/165bpm 65cal 8.04/8.75mph 9) 0.62m - 4:30(7:15/m) 172/179bpm 71cal 8.27/8.91mph 10) 0.62m - 4:22(7:01/m) 166/182bpm 66cal 8.55/8.87mph 11) 0.62m - 4:15(6:51/m) 165/173bpm 63cal 8.77/9.08mph 12) 0.62m - 4:15(6:51/m) 158/172bpm 57cal 8.76/9.18mph 13) 0.62m - 4:21(6:59/m) 154/161bpm 55cal 8.58/9.14mph 14) 0.62m - 4:20(6:58/m) 152/160bpm 48cal 8.61/9.27mph 15) 0.62m - 4:39(7:29/m) 150/160bpm 46cal 8.01/9.04mph 16) 0.62m - 4:28(7:12/m) 153/164bpm 50cal 8.33/8.97mph 17) 0.62m - 4:26(7:08/m) 157/165bpm 58cal 8.42/8.75mph 18) 0.62m - 4:34(7:21/m) 157/165bpm 58cal 8.16/8.7mph 19) 0.62m - 4:03(6:31/m) 157/163bpm 51cal 9.21/10.44mph 20) 0.62m - 4:04(6:33/m) 155/160bpm 47cal 9.15/9.18mph 21) 0.62m - 4:04(6:33/m) 151/158bpm 36cal 9.16/10.21mph 22) 0.62m - 4:04(6:33/m) 151/158bpm 37cal 9.17/9.91mph 23) 0.62m - 4:06(6:36/m) 149/156bpm 34cal 9.1/9.73mph 24) 0.35m - 2:13(6:16/m) 157/165bpm 27cal 9.57/11.1mph Add a comment	3.8mi, 28:20 Running - General Split Summary === 1) 0.62m - 4:55(7:55/m) 129/146bpm 56cal 7.59/9.04mph 2) 0.62m - 4:45(7:38/m) 143/152bpm 63cal 7.86/8.18mph 3) 0.62m - 4:29(7:13/m) 149/166bpm 61cal 8.31/9.48mph 4) 0.62m - 4:47(7:41/m) 156/163bpm 68cal 7.8/8.33mph 5) 0.62m - 4:36(7:25/m) 151/159bpm 63cal 8.1/8.91mph 6) 0.62m - 4:21(7:00/m) 157/165bpm 63cal 8.57/9.85mph 7) 0.06m - 27(7:04/m) 162/164bpm 6cal 8.5/8.64mph Add a comment	1.9mi, 13:00 Running - General Split Summary === 1) 0.62m - 4:28(7:12/m) 148/159bpm 61cal 8.33/9.1mph 2) 0.62m - 4:20(6:59/m) 145/155bpm 58cal 8.59/8.93mph 3) 0.62m - 4:09(6:41/m) 138/146bpm 49cal 8.97/9.54mph Add a comment 2.6mi, 27:11 Running - General Split Summary === 1) 0.15m - 1:00(6:42/m) 135/141bpm 11cal 8.96/11.23mph 2) 0.15m - 1:44(11:45/m) 138/144bpm 22cal 5.11/5.53mph 3) 0.15m - 1:01(7:02/m) 144/153bpm 13cal 8.54/11.27mph 4) 0.16m - 1:55(12:07/m) 144/153bpm 25cal 4.95/8.43mph 5) 0.15m - 1:02(6:51/m) 131/136bpm 11cal 8.75/12.4mph 6) 0.16m - 1:58(12:18/m) 134/145bpm 22cal 4.88/5.82mph 7) 0.15m - 1:01(6:42/m) 144/155bpm 12cal 8.95/12.44mph 8) 0.14m - 1:49(13:16/m) 148/154bpm 25cal 4.52/8.93mph 9) 0.11m - 45(6:52/m) 135/148bpm 8cal 8.75/11.73mph 10) 0.12m - 1:41(14:14/m) 146/154bpm 22cal 4.22/9.58mph 11) 0.11m - 45(6:46/m) 147/153bpm 10cal 8.87/12.46mph 12) 0.13m - 1:42(13:32/m) 147/152bpm 22cal 4.43/9.87mph 13) 0.11m - 45(6:59/m) 142/146bpm 9cal 8.59/11.92mph 14) 0.12m - 1:40(13:51/m) 149/155bpm 23cal 4.33/9.5mph 15) 0.11m - 45(6:41/m) 146/154bpm 9cal 8.98/13.19mph 16) 0.11m - 1:37(15:06/m) 150/157bpm 22cal 3.97/9.54mph 17) 0.07m - 31(7:20/m) 140/146bpm 6cal 8.18/13.59mph 18) 0.1m - 1:14(12:18/m) 150/157bpm 16cal 4.88/12.77mph 19) 0.04m - 31(13:23/m) 149/156bpm 6cal 4.48/4.76mph 20) 0.09m - 1:10(13:42/m) 158/162bpm 17cal 4.38/6.87mph 21) 0.04m - 30(13:49/m) 152/165bpm 7cal 4.34/6.64mph 22) 0.1m - 1:18(12:55/m) 165/170bpm 19cal 4.64/8.14mph 23) 0.06m - 30(8:55/m) 160/164bpm 7cal 6.72/10.96mph 24) 0.01m - 2(6:03/m) 162/163bpm 9.9/11.25mph 25) 0m - 1(/m) 162/162bpm 26) 0.01m - 14(42:45/m) 158/161bpm 3cal 1.4/2.86mph Add a comment 1.9mi, 17:34 Running - General Split Summary === 1) 0.62m - 6:17(10:06/m) 137/145bpm 75cal 5.94/7.08mph 2) 0.62m - 5:50(9:23/m) 141/152bpm 72cal 6.39/6.68mph 3) 0.62m - 5:11(8:20/m) 138/147bpm 62cal 7.19/7.85mph 4) 0.03m - 17(9:06/m) 136/138bpm 3cal 6.59/7.43mph Add a comment	3.9mi, 29:45 Running - General Split Summary === 1) 0.62m - 5:03(8:08/m) 137/150bpm 63cal 7.37/8.77mph 2) 0.62m - 4:34(7:22/m) 152/159bpm 65cal 8.15/9.12mph 3) 0.62m - 4:48(7:43/m) 159/167bpm 70cal 7.78/8.66mph 4) 0.62m - 5:04(8:09/m) 162/169bpm 76cal 7.36/8.39mph 5) 0.62m - 4:34(7:21/m) 164/170bpm 69cal 8.16/9.18mph 6) 0.62m - 4:30(7:15/m) 161/170bpm 66cal 8.28/8.54mph 7) 0.17m - 1:11(6:48/m) 163/166bpm 17cal 8.83/8.75mph Add a comment	4.3mi, 28:41 Running - General Split Summary === 1) 0.5m - 2:52(5:46/m) 137/142bpm 35cal 10.4/11.73mph 2) 0.22m - 2:00(9:11/m) 142/146bpm 26cal 6.54/10.23mph 3) 0.5m - 2:50(5:42/m) 150/158bpm 40cal 10.54/11mph 4) 0.2m - 2:00(10:08/m) 145/154bpm 26cal 5.92/10.25mph 5) 0.5m - 2:47(5:36/m) 142/148bpm 36cal 10.71/11.35mph 6) 0.21m - 2:00(9:35/m) 147/154bpm 26cal 6.26/10.81mph 7) 0.5m - 2:43(5:27/m) 141/148bpm 33cal 10.99/11.48mph 8) 0.23m - 2:00(8:46/m) 142/149bpm 24cal 6.84/11.23mph 9) 0.5m - 2:45(5:32/m) 145/149bpm 35cal 10.83/11.44mph 10) 0.22m - 2:00(9:06/m) 145/152bpm 25cal 6.6/11.02mph 11) 0.5m - 2:42(5:26/m) 146/152bpm 34cal 11.03/11.75mph 12) 0.22m - 2:00(9:04/m) 148/152bpm 26cal 6.61/11.92mph 13) 0m - 2(8:10/m) 142/142bpm 7.35/6.18mph Add a comment 0.8mi, 5:53 Running - General Split Summary === 1) 0.62m - 4:49(7:45/m) 126/148bpm 50cal 7.74/8.12mph 2) 0.14m - 1:04(7:51/m) 146/149bpm 14cal 7.65/7.89mph Add a comment
Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18	Wed 19th Jun Jun 19	Thu 20th Jun Jun 20
-	3.5mi, 25:24 Running - General Split Summary === 1) 0.62m - 4:54(7:52/m) 145/162bpm 64cal 7.62/8.01mph 2) 0.62m - 4:38(7:28/m) 157/166bpm 67cal 8.03/8.39mph 3) 0.62m - 4:37(7:26/m) 162/170bpm 69cal 8.06/8.85mph 4) 0.62m - 4:29(7:13/m) 154/168bpm 62cal 8.32/8.66mph 5) 0.62m - 4:26(7:08/m) 157/165bpm 63cal 8.42/8.7mph 6) 0.34m - 2:20(6:52/m) 161/166bpm 34cal 8.74/9.93mph Add a comment	6.4mi, 36:28 Running - General Split Summary === 1) 0.62m - 3:27(5:34/m) 141/168bpm 43cal 10.79/11.88mph 2) 0.62m - 3:34(5:45/m) 168/173bpm 55cal 10.44/11.08mph 3) 0.62m - 3:33(5:44/m) 163/169bpm 53cal 10.48/10.73mph 4) 0.62m - 3:34(5:45/m) 161/168bpm 53cal 10.43/11.12mph 5) 0.62m - 3:18(5:19/m) 157/163bpm 47cal 11.28/10.75mph 6) 0.62m - 3:28(5:35/m) 160/166bpm 50cal 10.75/11.9mph 7) 0.62m - 3:38(5:51/m) 159/171bpm 52cal 10.25/11.06mph 8) 0.62m - 3:39(5:52/m) 149/155bpm 47cal 10.22/10.6mph 9) 0.62m - 3:36(5:48/m) 148/154bpm 45cal 10.34/10.83mph 10) 0.62m - 3:28(5:35/m) 145/154bpm 39cal 10.74/11.35mph 11) 0.2m - 1:10(6:00/m) 145/151bpm 13cal 10.01/10.87mph Add a comment 1.9mi, 15:57 Running - General Split Summary === 1) 0.62m - 5:21(8:37/m) 128/142bpm 60cal 6.97/8.18mph 2) 0.62m - 5:14(8:25/m) 138/146bpm 65cal 7.13/7.33mph 3) 0.62m - 5:06(8:13/m) 139/144bpm 61cal 7.31/7.66mph 4) 0.03m - 16(8:40/m) 138/141bpm 2cal 6.93/7.01mph Add a comment	-	1.3mi, 10:30 Running - General Split Summary === 1) 0.62m - 5:25(8:42/m) 140/148bpm 71cal 6.89/7.76mph 2) 0.62m - 4:58(7:59/m) 145/152bpm 65cal 7.52/8.27mph 3) 0.02m - 8(7:56/m) 146/147bpm 1cal 7.57/7.49mph Add a comment 0.3mi, 2:53 Running - General Split Summary === 1) 0.31m - 2:53(9:23/m) 150/159bpm 39cal 6.39/6.82mph Add a comment 3.6mi, 25:27 Running - General Split Summary === 1) 0.29m - 1:31(5:13/m) 149/157bpm 18cal 11.49/11.59mph 2) 0.09m - 1:00(11:21/m) 146/153bpm 13cal 5.29/10.71mph 3) 0.27m - 1:32(5:34/m) 159/168bpm 22cal 10.76/11.92mph 4) 0.09m - 57(10:54/m) 168/174bpm 15cal 5.5/11.08mph 5) 0.28m - 1:32(5:31/m) 152/163bpm 21cal 10.89/11.75mph 6) 0.09m - 58(11:09/m) 146/152bpm 13cal 5.38/10.67mph 7) 0.26m - 1:31(5:51/m) 163/170bpm 23cal 10.26/12.21mph 8) 0.08m - 59(13:02/m) 162/166bpm 14cal 4.61/9.27mph 9) 0.26m - 1:31(5:55/m) 160/168bpm 22cal 10.14/12.21mph 10) 0.43m - 3:32(8:18/m) 146/166bpm 45cal 7.23/11.59mph 11) 0.1m - 57(9:58/m) 147/162bpm 12cal 6.02/9.56mph 12) 0.28m - 1:31(5:31/m) 155/163bpm 22cal 10.87/12.5mph 13) 0.09m - 59(11:05/m) 156/163bpm 14cal 5.41/10.83mph 14) 0.27m - 1:30(5:27/m) 155/161bpm 21cal 10.99/11.52mph 15) 0.08m - 1:00(11:59/m) 156/160bpm 14cal 5.01/11.02mph 16) 0.3m - 1:40(5:29/m) 164/170bpm 25cal 10.93/11.59mph 17) 0.05m - 50(17:46/m) 153/165bpm 11cal 3.38/10.29mph 18) 0.29m - 1:32(5:21/m) 160/164bpm 22cal 11.2/11.44mph 19) 0.02m - 24(18:11/m) 157/159bpm 6cal 3.3/11.04mph Add a comment 0.2mi, 1:57 Running - General Split Summary === 1) 0.21m - 1:57(9:07/m) 120/134bpm 19cal 6.58/6.99mph Add a comment 0.9mi, 7:27 Running - General Split Summary === 1) 0.62m - 5:41(9:09/m) 121/132bpm 58cal 6.55/7.53mph 2) 0.25m - 1:46(7:05/m) 120/131bpm 17cal 8.48/15.88mph Add a comment	3.8mi, 27:46 Running - General Split Summary === 1) 0.62m - 4:57(7:58/m) 142/150bpm 65cal 7.53/8.52mph 2) 0.62m - 4:34(7:21/m) 147/154bpm 63cal 8.16/8.81mph 3) 0.62m - 4:20(6:58/m) 149/158bpm 61cal 8.61/9.23mph 4) 0.62m - 4:34(7:21/m) 156/163bpm 66cal 8.16/8.66mph 5) 0.62m - 4:31(7:17/m) 159/167bpm 67cal 8.24/8.77mph 6) 0.62m - 4:30(7:14/m) 156/163bpm 64cal 8.29/9.27mph 7) 0.05m - 20(6:28/m) 156/159bpm 4cal 9.28/8.66mph Add a comment	-

2019	Date	Result	WAVA
2019 Mens 10K Glasgow	16 Jun	36:28	82.84%
CSSAL league 2 and 3 3000m	2 Jun	10:02	82.23%
GAA Miler Meet 3000m	31 May	10:13	80.76%
The Monument Mile Classic	24 May	5:03	82.66%
Down by the River 10k	19 May	36:11	83.49%
Drumpellier 5k	12 May	17:00	85.38%
LAAA OGM 3000m	5 May	10:09	81.29%
Run and Become Silverknowes 5k (Incorporating Scottish 5k road champion	3 May	17:17	83.98%
Victoria parkrun, Glasgow	27 Apr	17:27	83.17%
Grangemouth Round the Houses 10k	14 Apr	36:27	82.88%
Tom Scott Memorial 10 Mile Road Race	31 Mar	1:00:42	81.67%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	24 Mar	34:46	81.81%
Jack Crawford Springburn Cup	9 Mar	37:15	80.46%
Allan Scally Road Relays	2 Mar	17:43	81.28%
Strathclyde parkrun	23 Feb	17:59	80.08%
Devilla Forest 15k	17 Feb	1:01:49	73.83%
Kirkintilloch Olympians 12.5 Km Road Race	10 Feb	49:28	76.23%
Scottish Veteran Harriers Club Road Relays	27 Jan	21:38	78.42%
GAA Miler Meet	4 Jan	10:18	79.48%
Strathclyde parkrun	1 Jan	18:30	77.84%
2018	Date	Result	WAVA
Strathaven Run with the Wind 10K	4 Nov	38:11	78.50%
Autumn Breaker 10k Blackpool	14 Oct	39:12	76.46%
Great Scottish Run Half Marathon	30 Sep		0.00%
North Ayrshire Athletics Club 10K	2 Sep		0.00%
Paisley 10K	19 Aug		0.00%
GAA Miler Meet 5000m	27 Jul	18:24	78.26%
Scottish Masters 3000m Steeplechase	14 Jul	11:36	70.57%
Men's 10K Glasgow	17 Jun	38:30	77.85%
Roon the Toon 10k	10 Jun	38:25	78.02%
Alloa Half Marathon	3 Jun	1:28:19	73.92%
Babcock Shettleston 10K	27 May	38:55	77.02%
Livingston AC Open Graded Meeting 1500m	23 May	4:55	78.51%
ClubsportNL Drumpellier 5k	13 May	18:17	78.76%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	4 May	17:48	80.90%
Victoria parkrun, Glasgow	28 Apr	18:05	79.63%
Scottish 10,000m Champs GAA Miler Meet	20 Apr	38:50	77.18%
Greater Manchester Marathon	8 Apr	3:11:37	70.88%
Jack Crawford Springburn Cup	10 Mar	38:31	77.22%
Strathaven Run with the Wind Half Marathon	18 Feb	1:28:32	73.13%
2017	Date	Result	WAVA
Broadwood Christmas Cracker	3 Dec	18:56	75.47%
Strathclyde parkrun	24 Jun	18:25	77.59%
Brian Goodwin Memorial 10k	16 Jun	37:46	78.75%
Polaroid Series - Vale of Leven 10K	10 Jun	38:45	76.75%
ClubSportNL Monklands 5k Drumpellier	14 May	18:24	77.66%
Strathclyde parkrun	6 May	18:39	76.62%
London Marathon	23 Apr	3:23:49	66.06%
Tom Scott Memorial 10 Mile Road Race	2 Apr	1:03:51	76.39%
Alloa Half Marathon	19 Mar	1:27:37	73.90%
Jack Crawford Springburn Cup	11 Mar	38:27	76.75%
Down By The River 10k	5 Mar	38:11	77.28%
Scottish Veteran Harriers Club Road Relays	22 Jan	22:28	74.34%
2016	Date	Result	WAVA
Lanarkshire AAA Road Relay Championships	15 Oct	14:33	73.86%
Great Scottish Run 10K	2 Oct	38:26	76.78%
Scottish half marathon	18 Sep	1:28:51	72.27%
City of Stirling 10k	11 Sep	38:53	75.89%
LAAA senior 1500m champs	3 Sep	4:48	79.17%
Linwood parkrun	3 Sep	17:54	79.20%
Strathclyde parkrun	27 Aug	18:11	77.97%
Shettleston Harriers Open Graded: 3,000m	23 Aug	10:23	77.62%
Paisley 10km	21 Aug	39:05	75.50%
Haddington half marathon	13 Aug	1:32:52	69.14%
parkrun du Bois de Boulogne, Paris	2 Jul	18:39	76.02%
Strathclyde parkrun	25 Jun	18:17	77.54%
Brian Goodwin Memorial 10k	17 Jun	38:36	76.45%
Polaroid Series - Vale of Leven 10K	5 Jun	39:03	75.57%
CSSAL - Grangemouth - 3000m	29 May	10:32	76.51%
Polaroid Series - Dumbarton 10k	26 May	38:28	76.71%
Polaroid Series - Clydebank 10k	19 May	38:43	76.22%
ClubSportNL Monklands 5k Drumpellier	15 May	18:34	76.36%
Polaroid Series - Helensburgh 10k	12 May	41:54	70.43%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	6 May	18:10	78.04%
Springburn parkrun, Glasgow	23 Apr	18:23	77.12%
Tom Scott Memorial 10 Mile Road Race	10 Apr	1:05:18	74.09%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	3 Apr	19:02	75.52%
Alloa Half Marathon	20 Mar	1:29:33	71.71%
Down By The River 10k	6 Mar	39:52	73.45%
Great Run Local Glasgow Quays	17 Feb	19:32	72.03%
Scottish Veteran Harriers Club Road Relays	24 Jan	24:24	67.93%
2015	Date	Result	WAVA
Supernova 5K - The Kelpies, Helix Park	7 Nov	19:16	73.02%
Lanarkshire AAA Road Relay Championships	17 Oct	15:58	66.79%
Dumfries Half Marathon	20 Sep	1:42:05	62.39%
Haddington half marathon	8 Aug		0.00%
3k on the green	31 Jul	10:25	76.78%
Victoria parkrun, Glasgow	11 Jul	18:23	76.53%
3k on the Green	26 Jun	10:30	76.17%
Strathclyde parkrun	13 Jun	18:39	75.44%
Polaroid Series - Vale of Leven 10K	7 Jun	39:25	74.29%
Polaroid Series - Clydebank 10k	28 May	38:59	75.12%
Polaroid Series - Dumbarton 10k	21 May	39:36	73.95%
Polaroid Series - Helensburgh 10k	14 May	39:40	73.82%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	29 Apr	18:57	74.24%
Balfron 10K	26 Apr	41:32	70.51%
Strathclyde parkrun	11 Apr	19:26	72.40%
Tom Scott Memorial 10 Mile Road Race	5 Apr	1:07:53	70.70%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	29 Mar	19:44	72.29%
Strathclyde parkrun	7 Mar	19:34	71.35%
Scottish National XC Champs - Senior Men - Falkirk	22 Feb	52:38	66.64%
2014	Date	Result	WAVA
West District XC Championships	6 Dec	45:45	63.52%
Scottish 4K XC Champs - Bellahouston Park	9 Nov	16:05	65.79%
National XC Relays, Cumbernauld	25 Oct	17:13	61.46%
Lanarkshire AAA Road Relays - Senior Men	18 Oct	15:37	71.94%
West District XC Relays	11 Oct	15:22	68.86%
Great Scottish Run Half Marathon	5 Oct	1:32:45	68.12%
Paisley 10km	31 Aug	41:14	70.47%
Strathclyde parkrun	9 Aug	19:30	71.60%
Glasgow Park Run - Pollok Park	24 May	20:55	66.75%

markgallmac M45

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