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markgallmac M45

About

Race Times

All Races

Mileage

Training

Blog

Motherwell AC, Scottish Veteran Harriers Club

Races
104
Miles
6238
WAVA
85.38%
1500m
4:48
Mile
5:03
3000m
10:02
5000m
18:24
5k
17:00
10k
35:57
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

20 Aug 19	Shettleston Harriers Open Graded 3,000m track race
27 Aug 19	Shettleston Harriers OGM 5000M
15 Sep 19	Cumbernauld 10k
29 Sep 19	Great Scottish Run Half Marathon

Best Badges

This user has collected 80 badges.

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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	33	35:57 5:47/mi	84.03	41:14 70.47	38:59 75.12	38:26 76.78	37:46 78.75	38:11 78.50	35:57 84.03
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	129	152	104	0	0	0	0	1012
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

Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29
0.8mi, 4:08 Running - General Split Summary === 1) 0.62m - 3:25(5:31/m) 151/159bpm 46cal 10.89/11.73mph 2) 0.15m - 43(4:45/m) 148/157bpm 9cal 12.65/12.29mph Add a comment 0.7mi, 4:07 Running - General Split Summary === 1) 0.62m - 3:28(5:34/m) 147/159bpm 46cal 10.78/11.71mph 2) 0.12m - 40(5:24/m) 147/152bpm 9cal 11.1/11.37mph Add a comment 0.8mi, 4:08 Running - General Split Summary === 1) 0.62m - 3:27(5:33/m) 157/169bpm 48cal 10.82/11.69mph 2) 0.14m - 41(5:05/m) 153/157bpm 10cal 11.82/11.54mph Add a comment 0.8mi, 4:06 Running - General Split Summary === 1) 0.62m - 3:24(5:28/m) 166/181bpm 51cal 10.99/11.63mph 2) 0.14m - 42(4:57/m) 178/181bpm 11cal 12.12/12.29mph Add a comment 0.8mi, 5:35 Running - General Split Summary === 1) 0.62m - 4:37(7:26/m) 149/160bpm 62cal 8.08/8.68mph 2) 0.13m - 58(7:12/m) 160/160bpm 14cal 8.33/8.33mph Add a comment	3.8mi, 27:15 Running - General Split Summary === 1) 0.62m - 4:44(7:37/m) 136/148bpm 58cal 7.87/8.91mph 2) 0.62m - 4:26(7:08/m) 145/153bpm 59cal 8.42/9.02mph 3) 0.62m - 4:24(7:05/m) 147/153bpm 59cal 8.47/9.29mph 4) 0.62m - 4:37(7:26/m) 160/165bpm 64cal 8.08/8.91mph 5) 0.62m - 4:25(7:06/m) 147/158bpm 57cal 8.44/9.29mph 6) 0.62m - 4:12(6:46/m) 148/159bpm 55cal 8.87/10.42mph 7) 0.08m - 27(5:51/m) 154/157bpm 6cal 10.26/9.85mph Add a comment	-	3.8mi, 25:37 Running - General Split Summary === 1) 0.62m - 4:48(7:43/m) 141/158bpm 61cal 7.77/8.43mph 2) 0.62m - 4:15(6:51/m) 153/162bpm 60cal 8.76/9.37mph 3) 0.62m - 4:13(6:47/m) 160/169bpm 62cal 8.85/9.79mph 4) 0.62m - 4:09(6:41/m) 160/168bpm 61cal 8.98/10.52mph 5) 0.62m - 4:08(6:39/m) 154/165bpm 57cal 9.03/10.1mph 6) 0.62m - 3:52(6:13/m) 167/181bpm 59cal 9.65/11.96mph 7) 0.04m - 12(5:04/m) 179/181bpm 3cal 11.84/12.15mph Add a comment	0.5mi, 4:07 Running - General Split Summary === 1) 0.54m - 4:07(7:34/m) 143/152bpm 53cal 7.94/10.31mph Add a comment 0.8mi, 4:03 Running - General Split Summary === 1) 0.62m - 3:23(5:26/m) 129/144bpm 37cal 11.03/11.56mph 2) 0.14m - 40(4:43/m) 142/145bpm 8cal 12.72/13.34mph Add a comment 0.8mi, 4:02 Running - General Split Summary === 1) 0.62m - 3:20(5:22/m) 141/155bpm 43cal 11.19/12.63mph 2) 0.14m - 42(4:59/m) 146/149bpm 9cal 12.05/12.38mph Add a comment 0.8mi, 4:07 Running - General Split Summary === 1) 0.62m - 3:27(5:32/m) 133/146bpm 41cal 10.83/11.92mph 2) 0.14m - 40(4:48/m) 145/151bpm 9cal 12.48/12.33mph Add a comment 0.8mi, 4:08 Running - General Split Summary === 1) 0.62m - 3:26(5:32/m) 138/148bpm 43cal 10.85/11.81mph 2) 0.14m - 42(4:57/m) 145/147bpm 9cal 12.11/12.06mph Add a comment 1.6mi, 13:06 Running - General Split Summary === 1) 0.62m - 5:08(8:16/m) 127/147bpm 56cal 7.25/7.56mph 2) 0.62m - 5:12(8:23/m) 136/145bpm 63cal 7.16/8.08mph 3) 0.35m - 2:46(7:55/m) 148/153bpm 37cal 7.57/7.91mph Add a comment	14.7mi, 1:47:36 Running - General Split Summary === 1) 0.62m - 5:00(8:03/m) 125/137bpm 54cal 7.45/8.45mph 2) 0.62m - 4:35(7:22/m) 134/150bpm 54cal 8.15/8.83mph 3) 0.62m - 4:44(7:37/m) 147/156bpm 64cal 7.89/8.64mph 4) 0.62m - 4:43(7:36/m) 147/154bpm 64cal 7.9/8.18mph 5) 0.62m - 4:55(7:54/m) 145/153bpm 64cal 7.59/7.97mph 6) 0.62m - 4:48(7:43/m) 144/152bpm 60cal 7.77/8.97mph 7) 0.62m - 4:38(7:27/m) 141/148bpm 54cal 8.06/8.35mph 8) 0.62m - 4:56(7:57/m) 138/147bpm 51cal 7.55/8.37mph 9) 0.62m - 4:36(7:24/m) 140/146bpm 50cal 8.12/8.66mph 10) 0.62m - 4:31(7:17/m) 144/154bpm 52cal 8.24/8.56mph 11) 0.62m - 4:23(7:03/m) 151/162bpm 58cal 8.51/9.08mph 12) 0.62m - 4:32(7:18/m) 146/152bpm 53cal 8.22/9.29mph 13) 0.62m - 4:37(7:26/m) 145/152bpm 53cal 8.08/8.72mph 14) 0.62m - 4:30(7:15/m) 150/156bpm 57cal 8.27/8.95mph 15) 0.62m - 4:58(8:00/m) 144/154bpm 51cal 7.5/8.58mph 16) 0.62m - 4:33(7:19/m) 137/145bpm 33cal 8.19/9.35mph 17) 0.62m - 4:31(7:16/m) 142/148bpm 41cal 8.26/8.72mph 18) 0.62m - 4:39(7:29/m) 142/148bpm 42cal 8.03/8.79mph 19) 0.62m - 4:13(6:47/m) 146/160bpm 45cal 8.85/9.04mph 20) 0.62m - 4:14(6:49/m) 151/158bpm 52cal 8.8/8.93mph 21) 0.62m - 4:14(6:49/m) 152/159bpm 52cal 8.8/9.1mph 22) 0.62m - 4:02(6:29/m) 146/153bpm 39cal 9.25/9.62mph 23) 0.62m - 4:05(6:34/m) 143/152bpm 33cal 9.13/9.54mph 24) 0.42m - 2:40(6:18/m) 148/151bpm 29cal 9.51/10.46mph Add a comment	3.5mi, 25:10 Running - General Split Summary === 1) 0.62m - 4:54(7:53/m) 131/142bpm 57cal 7.61/8.35mph 2) 0.62m - 4:34(7:21/m) 142/154bpm 60cal 8.16/8.62mph 3) 0.62m - 4:30(7:15/m) 151/159bpm 64cal 8.28/8.95mph 4) 0.62m - 4:21(7:01/m) 151/158bpm 61cal 8.56/9mph 5) 0.62m - 4:23(7:04/m) 142/150bpm 55cal 8.5/9.1mph 6) 0.37m - 2:27(6:39/m) 149/158bpm 33cal 9.03/9.68mph Add a comment
Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5
1.9mi, 13:01 Running - General Split Summary === 1) 0.62m - 4:36(7:23/m) 147/166bpm 60cal 8.12/9.54mph 2) 0.62m - 4:08(6:39/m) 152/158bpm 59cal 9.01/9.25mph 3) 0.62m - 4:06(6:36/m) 146/155bpm 55cal 9.1/9.27mph 4) 0.03m - 12(6:44/m) 149/151bpm 2cal 8.91/9.25mph Add a comment 2.5mi, 16:02 Running - General Split Summary === 1) 0.62m - 4:11(6:45/m) 146/166bpm 56cal 8.9/11mph 2) 0.62m - 4:08(6:39/m) 158/164bpm 60cal 9.02/10.42mph 3) 0.62m - 4:07(6:37/m) 155/169bpm 59cal 9.07/10.79mph 4) 0.59m - 3:36(6:08/m) 146/157bpm 47cal 9.78/10.98mph Add a comment 2.5mi, 16:00 Running - General Split Summary === 1) 0.62m - 3:56(6:20/m) 132/145bpm 46cal 9.48/11.61mph 2) 0.62m - 4:09(6:40/m) 136/145bpm 50cal 9/10.48mph 3) 0.62m - 4:09(6:40/m) 162/173bpm 62cal 9/10.33mph 4) 0.59m - 3:47(6:24/m) 162/168bpm 56cal 9.36/9.85mph Add a comment 0.3mi, 2:16 Running - General Split Summary === 1) 0.26m - 2:16(8:33/m) 119/133bpm 21cal 7.02/15.15mph Add a comment 1.8mi, 15:00 Running - General Split Summary === 1) 0.62m - 5:30(8:51/m) 127/138bpm 61cal 6.78/8.25mph 2) 0.62m - 5:12(8:21/m) 143/149bpm 69cal 7.18/7.56mph 3) 0.51m - 4:18(8:23/m) 144/155bpm 57cal 7.15/7.93mph Add a comment	-	0.5mi, 3:53 Running - General Split Summary === 1) 0.5m - 3:53(7:43/m) 159/173bpm 57cal 7.78/8.22mph Add a comment 3.7mi, 24:03 Running - General Split Summary === 1) 0.16m - 44(4:40/m) 145/165bpm 8cal 12.85/14.26mph 2) 0.1m - 50(8:42/m) 167/169bpm 12cal 6.89/13.02mph 3) 0.16m - 48(5:01/m) 165/172bpm 12cal 11.97/12.33mph 4) 0.1m - 52(9:02/m) 168/173bpm 13cal 6.64/12.33mph 5) 0.15m - 47(5:05/m) 162/171bpm 11cal 11.81/12.67mph 6) 0.1m - 54(9:07/m) 172/173bpm 14cal 6.58/12.59mph 7) 0.16m - 46(4:45/m) 167/172bpm 12cal 12.62/13.05mph 8) 0.1m - 54(9:23/m) 174/175bpm 14cal 6.4/12.8mph 9) 0.16m - 47(4:59/m) 166/174bpm 12cal 12.04/12.69mph 10) 0.1m - 49(8:26/m) 156/171bpm 12cal 7.11/12.67mph 11) 0.16m - 48(5:00/m) 158/170bpm 11cal 12/12.44mph 12) 0.1m - 55(9:30/m) 170/174bpm 14cal 6.31/12.25mph 13) 0.16m - 47(4:55/m) 166/171bpm 12cal 12.21/12.8mph 14) 0.1m - 56(9:36/m) 172/176bpm 15cal 6.25/12.65mph 15) 0.16m - 47(4:49/m) 165/168bpm 12cal 12.48/12.8mph 16) 0.09m - 50(8:54/m) 170/176bpm 13cal 6.74/12.46mph 17) 0.16m - 47(4:59/m) 174/178bpm 12cal 12.05/12.59mph 18) 0.1m - 58(9:54/m) 174/177bpm 15cal 6.06/12.48mph 19) 0.16m - 48(4:53/m) 167/174bpm 12cal 12.29/12.98mph 20) 0.1m - 50(8:49/m) 166/173bpm 13cal 6.8/12.71mph 21) 0.16m - 48(4:59/m) 159/164bpm 11cal 12.03/13.07mph 22) 0.09m - 52(9:56/m) 174/179bpm 14cal 6.04/12mph 23) 0.16m - 48(4:59/m) 163/172bpm 12cal 12.06/13mph 24) 0.09m - 51(9:09/m) 171/175bpm 13cal 6.56/12.19mph 25) 0.16m - 49(5:00/m) 165/171bpm 12cal 11.98/13.55mph 26) 0.09m - 53(9:35/m) 173/176bpm 14cal 6.26/12.8mph 27) 0.16m - 46(4:54/m) 169/175bpm 12cal 12.24/12.71mph 28) 0.09m - 55(10:04/m) 177/182bpm 15cal 5.96/12.36mph 29) 0.16m - 44(4:32/m) 168/174bpm 11cal 13.24/15.01mph Add a comment	3.8mi, 28:57 Running - General Split Summary === 1) 0.62m - 5:00(8:03/m) 136/154bpm 61cal 7.46/9.08mph 2) 0.62m - 4:42(7:34/m) 148/160bpm 66cal 7.94/8.66mph 3) 0.62m - 4:49(7:44/m) 146/154bpm 64cal 7.75/8.6mph 4) 0.62m - 4:58(8:00/m) 147/157bpm 67cal 7.5/8.08mph 5) 0.62m - 4:33(7:20/m) 146/155bpm 59cal 8.18/8.77mph 6) 0.62m - 4:35(7:23/m) 152/159bpm 63cal 8.13/9.14mph 7) 0.05m - 20(6:41/m) 153/154bpm 4cal 8.97/8.37mph Add a comment	-	11.3mi, 1:21:29 Running - General Split Summary === 1) 0.62m - 4:54(7:53/m) 127/141bpm 54cal 7.61/8.27mph 2) 0.62m - 4:33(7:19/m) 153/163bpm 65cal 8.2/8.97mph 3) 0.62m - 4:29(7:12/m) 155/163bpm 65cal 8.32/9.06mph 4) 0.62m - 4:19(6:57/m) 149/156bpm 59cal 8.64/9.23mph 5) 0.62m - 4:24(7:05/m) 146/154bpm 57cal 8.47/9.23mph 6) 0.62m - 4:36(7:24/m) 147/158bpm 60cal 8.12/8.72mph 7) 0.62m - 4:34(7:21/m) 148/155bpm 60cal 8.15/8.77mph 8) 0.62m - 4:32(7:18/m) 150/155bpm 60cal 8.23/8.72mph 9) 0.62m - 4:31(7:17/m) 151/159bpm 59cal 8.24/10.21mph 10) 0.62m - 4:18(6:55/m) 150/163bpm 56cal 8.68/9.66mph 11) 0.62m - 4:18(6:56/m) 152/157bpm 58cal 8.66/9.5mph 12) 0.62m - 4:29(7:12/m) 152/159bpm 59cal 8.33/9.04mph 13) 0.62m - 4:24(7:05/m) 155/163bpm 60cal 8.48/9.08mph 14) 0.62m - 4:27(7:10/m) 152/159bpm 57cal 8.38/9.16mph 15) 0.62m - 4:35(7:23/m) 156/165bpm 63cal 8.13/8.83mph 16) 0.62m - 4:33(7:20/m) 159/169bpm 63cal 8.18/8.79mph 17) 0.62m - 4:30(7:15/m) 156/165bpm 60cal 8.28/8.64mph 18) 0.62m - 4:18(6:55/m) 155/162bpm 55cal 8.67/9.08mph 19) 0.11m - 45(6:56/m) 159/162bpm 10cal 8.66/8.97mph Add a comment	3.8mi, 28:36 Running - General Split Summary === 1) 0.62m - 4:53(7:52/m) 138/156bpm 61cal 7.63/8.75mph 2) 0.62m - 4:39(7:29/m) 151/158bpm 66cal 8.01/8.33mph 3) 0.62m - 4:34(7:21/m) 151/157bpm 65cal 8.17/9.1mph 4) 0.62m - 4:48(7:44/m) 152/162bpm 68cal 7.76/9.14mph 5) 0.62m - 4:35(7:23/m) 153/162bpm 64cal 8.13/8.83mph 6) 0.62m - 4:25(7:06/m) 158/164bpm 64cal 8.44/9.46mph 7) 0.1m - 41(6:35/m) 160/162bpm 10cal 9.12/9.12mph Add a comment
Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12
3.9mi, 23:20 Running - General Split Summary === 1) 0.62m - 3:26(5:32/m) 138/147bpm 43cal 10.85/13.02mph 2) 0.62m - 3:38(5:51/m) 138/147bpm 44cal 10.25/10.5mph 3) 0.62m - 3:40(5:54/m) 134/145bpm 42cal 10.18/11.12mph 4) 0.62m - 3:54(6:16/m) 125/135bpm 36cal 9.57/10.16mph 5) 0.62m - 3:50(6:09/m) 138/146bpm 46cal 9.75/10.81mph 6) 0.62m - 3:43(5:59/m) 147/158bpm 50cal 10.01/10.25mph 7) 0.21m - 1:09(5:28/m) 146/149bpm 15cal 10.96/11.31mph Add a comment 1.6mi, 13:22 Running - General Split Summary === 1) 0.62m - 5:36(9:01/m) 128/140bpm 63cal 6.66/7.47mph 2) 0.62m - 5:08(8:15/m) 139/153bpm 64cal 7.27/8.01mph 3) 0.38m - 2:39(6:57/m) 120/138bpm 20cal 8.64/15.61mph Add a comment	0.3mi, 2:09 Running - General Split Summary === 1) 0.27m - 2:09(7:52/m) 149/155bpm 29cal 7.63/9.16mph Add a comment 9.6mi, 1:02:15 Running - General Split Summary === 1) 0.62m - 4:15(6:51/m) 140/155bpm 54cal 8.76/9.98mph 2) 0.62m - 4:14(6:48/m) 159/165bpm 64cal 8.82/9.46mph 3) 0.62m - 4:06(6:37/m) 156/164bpm 60cal 9.08/9.73mph 4) 0.62m - 4:11(6:43/m) 158/161bpm 62cal 8.93/9.31mph 5) 0.62m - 4:09(6:41/m) 161/168bpm 62cal 8.99/9.31mph 6) 0.62m - 4:09(6:40/m) 160/169bpm 62cal 9/9.77mph 7) 0.62m - 4:10(6:43/m) 170/178bpm 67cal 8.94/9.52mph 8) 0.62m - 4:06(6:35/m) 174/177bpm 67cal 9.1/9.46mph 9) 0.62m - 4:05(6:34/m) 175/177bpm 67cal 9.14/10.21mph 10) 0.62m - 3:10(5:06/m) 175/178bpm 52cal 11.78/11.46mph 11) 0.62m - 3:51(6:11/m) 173/180bpm 61cal 9.7/10.44mph 12) 0.62m - 4:05(6:34/m) 158/170bpm 55cal 9.15/10.25mph 13) 0.62m - 3:58(6:23/m) 153/160bpm 46cal 9.4/9.6mph 14) 0.62m - 4:07(6:38/m) 156/180bpm 50cal 9.05/9.54mph 15) 0.62m - 4:07(6:37/m) 158/167bpm 56cal 9.06/9.6mph 16) 0.24m - 1:33(6:26/m) 149/156bpm 14cal 9.32/9.58mph Add a comment	4.6mi, 37:12 Running - General Split Summary === 1) 0.62m - 4:38(7:28/m) 142/154bpm 60cal 8.03/8.75mph 2) 0.17m - 1:22(8:11/m) 138/153bpm 18cal 7.34/15.61mph 3) 0.12m - 38(5:03/m) 141/159bpm 8cal 11.88/12.9mph 4) 0.02m - 30(24:42/m) 162/165bpm 7cal 2.43/11.46mph 5) 0.25m - 1:22(5:31/m) 162/170bpm 20cal 10.87/12.25mph 6) 0.03m - 1:00(35:22/m) 160/171bpm 15cal 1.7/10.94mph 7) 0.37m - 2:00(5:22/m) 157/172bpm 27cal 11.17/12.61mph 8) 0.05m - 1:30(29:06/m) 158/175bpm 21cal 2.06/10.87mph 9) 0.5m - 2:42(5:26/m) 147/168bpm 33cal 11.05/12.17mph 10) 0.08m - 2:00(26:01/m) 149/171bpm 26cal 2.31/10.77mph 11) 0.62m - 3:20(5:22/m) 140/150bpm 38cal 11.17/11.98mph 12) 0.07m - 2:30(36:08/m) 141/158bpm 28cal 1.66/11.9mph 13) 0.5m - 2:39(5:20/m) 135/149bpm 25cal 11.25/12.25mph 14) 0.08m - 2:00(26:20/m) 133/152bpm 18cal 2.28/11.06mph 15) 0.37m - 2:00(5:21/m) 139/148bpm 21cal 11.22/11.73mph 16) 0.06m - 1:30(24:25/m) 133/146bpm 13cal 2.46/11.15mph 17) 0.25m - 1:18(5:15/m) 141/150bpm 14cal 11.45/12.56mph 18) 0.04m - 1:00(27:00/m) 138/147bpm 10cal 2.22/11.4mph 19) 0.12m - 33(4:28/m) 142/150bpm 6cal 13.43/14.19mph 20) 0.03m - 30(14:18/m) 148/152bpm 6cal 4.2/14.19mph 21) 0.25m - 2:02(8:12/m) 153/159bpm 28cal 7.32/8.08mph 22) 0.01m - 7(12:58/m) 153/154bpm 1cal 4.63/5.66mph Add a comment	-	0.7mi, 5:25 Running - General Split Summary === 1) 0.62m - 4:59(8:02/m) 141/153bpm 63cal 7.48/10.14mph 2) 0.07m - 25(5:59/m) 140/142bpm 5cal 10.03/10.04mph Add a comment 3.8mi, 25:46 Running - General Split Summary === 1) 0.12m - 37(5:02/m) 104/118bpm 3cal 11.91/12.98mph 2) 0.13m - 1:09(8:45/m) 129/144bpm 13cal 6.86/12.71mph 3) 0.12m - 36(5:09/m) 151/163bpm 8cal 11.66/12.82mph 4) 0.13m - 1:14(9:16/m) 159/165bpm 18cal 6.48/12.84mph 5) 0.12m - 36(4:49/m) 156/164bpm 8cal 12.44/13.25mph 6) 0.13m - 1:08(8:37/m) 161/164bpm 17cal 6.96/13.13mph 7) 0.12m - 36(5:00/m) 163/167bpm 9cal 12/13mph 8) 0.13m - 1:08(8:41/m) 164/169bpm 17cal 6.91/12.8mph 9) 0.13m - 36(4:48/m) 160/170bpm 9cal 12.51/13.11mph 10) 0.13m - 1:03(8:07/m) 173/177bpm 17cal 7.39/12.94mph 11) 0.13m - 36(4:50/m) 167/172bpm 9cal 12.42/13.21mph 12) 0.13m - 1:08(8:34/m) 174/177bpm 18cal 7/13.23mph 13) 0.13m - 39(4:55/m) 169/174bpm 10cal 12.21/13.23mph 14) 0.12m - 1:07(8:53/m) 175/178bpm 18cal 6.75/13.02mph 15) 0.12m - 36(4:51/m) 165/171bpm 9cal 12.37/13.25mph 16) 0.13m - 1:08(8:42/m) 176/182bpm 18cal 6.89/13.25mph 17) 0.12m - 35(4:54/m) 168/178bpm 9cal 12.26/13.25mph 18) 0.13m - 1:10(8:57/m) 175/178bpm 19cal 6.71/13.27mph 19) 0.13m - 37(4:55/m) 168/173bpm 9cal 12.21/12.94mph 20) 0.13m - 1:06(8:35/m) 170/173bpm 17cal 6.99/12.92mph 21) 0.12m - 35(4:51/m) 169/171bpm 9cal 12.39/12.96mph 22) 0.13m - 1:09(8:31/m) 174/179bpm 18cal 7.04/13.07mph 23) 0.12m - 36(4:55/m) 171/173bpm 9cal 12.2/13.19mph 24) 0.13m - 1:07(8:28/m) 172/174bpm 17cal 7.09/13.23mph 25) 0.12m - 36(4:50/m) 172/175bpm 9cal 12.41/12.98mph 26) 0.13m - 1:07(8:34/m) 168/170bpm 17cal 7/12.98mph 27) 0.12m - 36(4:56/m) 170/174bpm 9cal 12.18/13.23mph 28) 0.13m - 1:07(8:44/m) 163/173bpm 16cal 6.87/13.23mph 29) 0.12m - 34(4:37/m) 167/173bpm 8cal 13.01/14.03mph 30) 0.13m - 56(7:27/m) 168/171bpm 14cal 8.05/14.01mph Add a comment 0.7mi, 5:48 Running - General Split Summary === 1) 0.62m - 5:00(8:02/m) 145/154bpm 66cal 7.47/8.43mph 2) 0.1m - 49(7:57/m) 151/154bpm 11cal 7.54/7.56mph Add a comment 1mi, 7:49 Running - General Split Summary === 1) 0.62m - 4:58(7:59/m) 143/157bpm 65cal 7.52/8.6mph 2) 0.4m - 2:51(7:05/m) 160/164bpm 43cal 8.48/8.64mph Add a comment	14.7mi, 1:48:23 Running - General Split Summary === 1) 0.62m - 4:50(7:46/m) 138/150bpm 59cal 7.72/8.47mph 2) 0.62m - 4:46(7:41/m) 148/156bpm 66cal 7.81/8.18mph 3) 0.62m - 4:43(7:35/m) 154/159bpm 68cal 7.91/8.12mph 4) 0.62m - 4:38(7:28/m) 154/158bpm 67cal 8.04/9.54mph 5) 0.62m - 4:53(7:51/m) 155/159bpm 70cal 7.64/7.93mph 6) 0.62m - 4:49(7:44/m) 157/159bpm 70cal 7.75/8.1mph 7) 0.62m - 4:41(7:32/m) 152/157bpm 64cal 7.96/8.35mph 8) 0.62m - 4:50(7:46/m) 156/161bpm 69cal 7.72/8.37mph 9) 0.62m - 4:45(7:38/m) 158/168bpm 65cal 7.86/8.45mph 10) 0.62m - 4:34(7:21/m) 153/163bpm 61cal 8.17/8.54mph 11) 0.62m - 4:31(7:15/m) 151/164bpm 56cal 8.27/8.77mph 12) 0.62m - 4:32(7:18/m) 145/159bpm 46cal 8.22/8.54mph 13) 0.62m - 4:51(7:49/m) 156/162bpm 66cal 7.68/8.1mph 14) 0.62m - 4:31(7:17/m) 149/158bpm 50cal 8.25/8.72mph 15) 0.62m - 4:53(7:52/m) 151/160bpm 56cal 7.63/7.87mph 16) 0.62m - 4:31(7:16/m) 154/160bpm 59cal 8.25/8.39mph 17) 0.62m - 4:34(7:21/m) 153/160bpm 56cal 8.16/8.77mph 18) 0.62m - 4:48(7:43/m) 156/166bpm 63cal 7.78/8.6mph 19) 0.62m - 4:17(6:53/m) 155/163bpm 53cal 8.72/9.06mph 20) 0.62m - 4:11(6:44/m) 154/162bpm 48cal 8.9/9.04mph 21) 0.62m - 4:19(6:56/m) 155/161bpm 52cal 8.65/9.14mph 22) 0.62m - 4:13(6:47/m) 160/168bpm 58cal 8.84/9.31mph 23) 0.62m - 4:06(6:36/m) 157/169bpm 50cal 9.08/9.5mph 24) 0.41m - 2:38(6:25/m) 147/151bpm 18cal 9.34/9.91mph Add a comment	3.5mi, 26:20 Running - General Split Summary === 1) 0.62m - 4:55(7:55/m) 137/151bpm 62cal 7.57/8.18mph 2) 0.62m - 4:42(7:34/m) 148/157bpm 65cal 7.93/8.43mph 3) 0.62m - 4:47(7:42/m) 153/159bpm 68cal 7.78/9.18mph 4) 0.62m - 4:35(7:23/m) 146/157bpm 60cal 8.13/8.93mph 5) 0.62m - 4:37(7:26/m) 148/155bpm 62cal 8.08/8.72mph 6) 0.38m - 2:43(7:12/m) 149/151bpm 36cal 8.33/8.52mph Add a comment
Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19
0.7mi, 5:49 Running - General Split Summary === 1) 0.62m - 5:29(8:50/m) 144/154bpm 73cal 6.79/8.7mph 2) 0.04m - 20(8:43/m) 154/156bpm 4cal 6.88/7.01mph Add a comment 5.2mi, 35:02 Running - General Split Summary === 1) 0.34m - 2:02(5:57/m) 130/146bpm 22cal 10.08/11.67mph 2) 0.13m - 1:07(8:23/m) 148/154bpm 15cal 7.16/9.75mph 3) 0.34m - 2:04(6:05/m) 164/174bpm 31cal 9.86/10.67mph 4) 0.14m - 1:04(7:30/m) 172/174bpm 17cal 8.01/10mph 5) 0.33m - 2:06(6:24/m) 168/175bpm 32cal 9.36/11.1mph 6) 0.14m - 1:14(8:39/m) 174/177bpm 20cal 6.93/9.43mph 7) 0.33m - 2:07(6:20/m) 167/175bpm 32cal 9.46/10.21mph 8) 0.15m - 1:05(7:27/m) 174/176bpm 17cal 8.05/9.75mph 9) 0.33m - 2:06(6:25/m) 168/173bpm 32cal 9.36/10.12mph 10) 0.14m - 1:05(7:44/m) 173/177bpm 17cal 7.75/9.48mph 11) 0.33m - 2:06(6:20/m) 164/171bpm 29cal 9.46/10.1mph 12) 0.14m - 1:08(7:53/m) 163/167bpm 17cal 7.61/9.29mph 13) 0.33m - 2:07(6:23/m) 165/171bpm 32cal 9.4/10.21mph 14) 0.14m - 1:06(7:38/m) 169/172bpm 17cal 7.85/9.29mph 15) 0.33m - 2:05(6:15/m) 168/171bpm 32cal 9.61/10.1mph 16) 0.14m - 1:08(8:10/m) 165/168bpm 17cal 7.34/9.89mph 17) 0.33m - 2:09(6:25/m) 159/165bpm 31cal 9.35/10.21mph 18) 0.14m - 1:04(7:45/m) 156/161bpm 15cal 7.74/9.35mph 19) 0.33m - 2:05(6:14/m) 158/166bpm 29cal 9.62/10.9mph 20) 0.14m - 1:02(7:26/m) 157/162bpm 14cal 8.06/10.06mph 21) 0.34m - 2:01(5:58/m) 159/166bpm 29cal 10.06/11mph 22) 0.11m - 59(9:07/m) 157/161bpm 13cal 6.58/10.85mph Add a comment 0.7mi, 6:40 Running - General Split Summary === 1) 0.62m - 5:33(8:56/m) 129/145bpm 64cal 6.72/7.41mph 2) 0.1m - 1:07(11:11/m) 137/142bpm 13cal 5.36/7.06mph Add a comment	9.8mi, 1:13:09 Running - General Split Summary === 1) 0.62m - 4:18(6:55/m) 136/145bpm 53cal 8.67/25.99mph 2) 0.62m - 4:23(7:03/m) 149/159bpm 61cal 8.51/8.81mph 3) 0.62m - 4:06(6:35/m) 152/155bpm 58cal 9.11/9.56mph 4) 0.62m - 4:35(7:22/m) 148/154bpm 62cal 8.14/9.16mph 5) 0.62m - 4:49(7:45/m) 142/147bpm 60cal 7.74/8.22mph 6) 0.62m - 4:58(8:00/m) 146/150bpm 64cal 7.5/7.6mph 7) 0.62m - 4:54(7:53/m) 145/152bpm 62cal 7.61/8.06mph 8) 0.62m - 4:47(7:42/m) 137/144bpm 46cal 7.79/8.43mph 9) 0.62m - 4:55(7:55/m) 144/150bpm 59cal 7.57/7.91mph 10) 0.62m - 4:41(7:32/m) 139/146bpm 47cal 7.97/8.25mph 11) 0.62m - 4:48(7:43/m) 140/151bpm 48cal 7.77/8.43mph 12) 0.62m - 4:47(7:42/m) 143/153bpm 53cal 7.79/8.33mph 13) 0.62m - 4:35(7:23/m) 146/154bpm 54cal 8.13/9mph 14) 0.62m - 4:40(7:30/m) 151/158bpm 60cal 8/8.58mph 15) 0.62m - 4:36(7:23/m) 149/153bpm 57cal 8.12/8.35mph 16) 0.46m - 3:18(7:12/m) 147/154bpm 38cal 8.33/9.2mph Add a comment	1.3mi, 8:04 Running - General Split Summary === 1) 0.19m - 58(5:04/m) 109/121bpm 7cal 11.86/12.59mph 2) 0.06m - 43(11:06/m) 121/123bpm 6cal 5.41/12.59mph 3) 0.19m - 55(4:52/m) 128/137bpm 10cal 12.33/12.73mph 4) 0.07m - 42(10:53/m) 132/137bpm 7cal 5.51/12.73mph 5) 0.18m - 56(5:06/m) 139/148bpm 12cal 11.76/12.23mph 6) 0.06m - 38(10:31/m) 142/148bpm 8cal 5.7/11.98mph 7) 0.18m - 55(5:00/m) 145/148bpm 12cal 11.99/12.59mph 8) 0.07m - 44(10:53/m) 137/145bpm 9cal 5.51/12.59mph 9) 0.18m - 53(4:49/m) 137/140bpm 11cal 12.47/13.27mph 10) 0.06m - 38(9:55/m) 140/142bpm 8cal 6.06/13.25mph 11) 0m - 1(3:42/m) 141/142bpm 16.22/5.51mph Add a comment 1.3mi, 8:08 Running - General Split Summary === 1) 0.18m - 56(5:01/m) 129/142bpm 9cal 11.96/13.59mph 2) 0.07m - 41(9:54/m) 143/146bpm 9cal 6.06/12.19mph 3) 0.19m - 57(5:07/m) 143/147bpm 12cal 11.73/12.08mph 4) 0.07m - 43(10:24/m) 142/145bpm 9cal 5.77/11.96mph 5) 0.19m - 57(5:03/m) 147/151bpm 13cal 11.88/12.4mph 6) 0.07m - 40(9:53/m) 151/153bpm 7cal 6.07/12.31mph 7) 0.19m - 58(5:06/m) 152/157bpm 14cal 11.76/12.15mph 8) 0.06m - 41(10:24/m) 153/155bpm 9cal 5.77/11.96mph 9) 0.19m - 56(5:03/m) 154/158bpm 13cal 11.89/12.54mph 10) 0.07m - 39(9:11/m) 153/156bpm 9cal 6.53/12.5mph Add a comment 1.3mi, 7:41 Running - General Split Summary === 1) 0.18m - 52(4:42/m) 151/163bpm 11cal 12.78/14.59mph 2) 0.06m - 38(9:47/m) 161/164bpm 9cal 6.13/13.17mph 3) 0.19m - 56(4:55/m) 159/162bpm 14cal 12.19/12.94mph 4) 0.07m - 43(10:11/m) 153/156bpm 10cal 5.89/12.17mph 5) 0.19m - 52(4:40/m) 155/160bpm 12cal 12.88/13.8mph 6) 0.06m - 37(9:29/m) 153/156bpm 8cal 6.33/13.78mph 7) 0.18m - 56(5:06/m) 149/159bpm 13cal 11.78/12.9mph 8) 0.07m - 41(9:53/m) 132/137bpm 7cal 6.07/11.69mph 9) 0.19m - 54(4:43/m) 143/149bpm 12cal 12.73/13.44mph 10) 0.07m - 33(8:10/m) 145/147bpm 7cal 7.34/13.17mph Add a comment 0.1mi, 37 Running - General Split Summary === 1) 0.11m - 37(5:30/m) 133/152bpm 7cal 10.9/15.59mph Add a comment 0.8mi, 5:22 Running - General Split Summary === 1) 0.62m - 4:22(7:01/m) 147/158bpm 59cal 8.55/9.02mph 2) 0.14m - 1:01(7:09/m) 155/158bpm 15cal 8.38/8.56mph Add a comment	-	3.5mi, 25:49 Running - General Split Summary === 1) 0.62m - 4:53(7:52/m) 141/156bpm 64cal 7.63/20.66mph 2) 0.62m - 4:37(7:26/m) 152/159bpm 67cal 8.07/8.64mph 3) 0.62m - 4:44(7:37/m) 156/162bpm 70cal 7.88/8.16mph 4) 0.62m - 4:31(7:16/m) 148/159bpm 62cal 8.25/8.97mph 5) 0.62m - 4:31(7:16/m) 156/162bpm 64cal 8.25/8.54mph 6) 0.34m - 2:32(7:22/m) 157/162bpm 37cal 8.14/8.45mph Add a comment	1.2mi, 11:18 Running - General Split Summary === 1) 0.62m - 5:56(9:33/m) 132/143bpm 72cal 6.28/7.62mph 2) 0.6m - 5:22(8:55/m) 131/147bpm 63cal 6.73/7.56mph Add a comment 6.2mi, 36:29 Running - General Split Summary === 1) 0.62m - 3:31(5:39/m) 119/147bpm 32cal 10.61/12.33mph 2) 0.62m - 3:43(5:59/m) 138/148bpm 48cal 10.02/10.83mph 3) 0.62m - 3:40(5:53/m) 139/146bpm 46cal 10.19/10.35mph 4) 0.62m - 3:45(6:02/m) 139/146bpm 47cal 9.94/10.14mph 5) 0.62m - 3:48(6:07/m) 144/151bpm 50cal 9.81/9.96mph 6) 0.62m - 3:47(6:06/m) 143/150bpm 49cal 9.83/10.18mph 7) 0.62m - 3:51(6:11/m) 143/148bpm 49cal 9.69/10.52mph 8) 0.62m - 3:39(5:53/m) 146/152bpm 48cal 10.19/10.37mph 9) 0.62m - 3:36(5:47/m) 148/155bpm 48cal 10.37/11.02mph 10) 0.59m - 3:09(5:21/m) 146/153bpm 40cal 11.22/14.38mph Add a comment 1.2mi, 9:56 Running - General Split Summary === 1) 0.62m - 5:19(8:33/m) 133/147bpm 63cal 7.02/7.74mph 2) 0.53m - 4:37(8:44/m) 132/144bpm 52cal 6.88/8.2mph Add a comment	3.8mi, 28:56 Running - General Split Summary === 1) 0.62m - 5:04(8:09/m) 138/151bpm 66cal 7.36/8.41mph 2) 0.62m - 4:54(7:52/m) 148/156bpm 71cal 7.62/8.06mph 3) 0.42m - 3:09(7:28/m) 153/160bpm 46cal 8.04/8.83mph 4) 0.62m - 4:48(7:43/m) 150/159bpm 69cal 7.78/8.62mph 5) 0.62m - 4:51(7:48/m) 152/162bpm 70cal 7.69/8.93mph 6) 0.62m - 4:33(7:20/m) 154/161bpm 67cal 8.18/8.91mph 7) 0.22m - 1:38(7:28/m) 158/163bpm 24cal 8.03/9mph Add a comment

2019	Date	Result	WAVA
Paisley 10K	18 Aug		0.00%
Run the Blades - Breaking Strain Events	19 Jul	39:23	76.71%
Brian Goodwin Memorial 10k	21 Jun	35:57	84.03%
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%
Linwood parkrun	3 Sep	17:54	79.20%
LAAA senior 1500m champs	3 Sep	4:48	79.17%
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%

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