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markgallmac M45

About

Race Times

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Mileage

Training

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Motherwell AC, Scottish Veteran Harriers Club

Races
112
Miles
6523
WAVA
85.63%
1500m
4:48
Mile
5:03
3000m
9:49
5000m
17:08
5k
16:57
10k
35:31
10M
1:00:42
Half
1:20:27
Mara
3:11:37

About Me

born again runner
markgallmac.wordpress.com

Race Standard

White-rumped Swift (84)

Current Status

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

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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	11	9:49 5:16/mi	84.05			10:23 77.62		11:36 70.57	9:49 84.05
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	33	16:57 5:27/mi	85.63	19:30 71.60	18:23 76.53	17:54 79.20	18:24 77.66	17:48 80.90	16:57 85.63
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	35	35:31 5:43/mi	85.06	41:14 70.47	38:59 75.12	38:26 76.78	37:46 78.75	38:11 78.50	35:31 85.06
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	9	1:20:27 6:08/mi	81.83	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	1:20:27 81.83
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	172	165	53	0	0	1298
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

Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24
10.6mi, 1:16:53 Running - General Split Summary === 1) 0.62m - 4:51(7:48/m) 137/151bpm 60cal 7.7/8.35mph 2) 0.62m - 4:42(7:34/m) 149/156bpm 65cal 7.93/8.62mph 3) 0.62m - 4:42(7:34/m) 155/161bpm 68cal 7.94/9.25mph 4) 0.62m - 4:23(7:03/m) 149/157bpm 59cal 8.52/8.7mph 5) 0.62m - 4:28(7:12/m) 153/157bpm 62cal 8.34/8.58mph 6) 0.62m - 4:22(7:02/m) 158/163bpm 63cal 8.53/8.75mph 7) 0.62m - 4:26(7:09/m) 160/166bpm 64cal 8.4/8.68mph 8) 0.62m - 4:26(7:08/m) 158/161bpm 64cal 8.42/8.62mph 9) 0.62m - 4:25(7:06/m) 148/160bpm 53cal 8.44/9.52mph 10) 0.62m - 4:26(7:08/m) 152/165bpm 57cal 8.41/9.04mph 11) 0.62m - 4:42(7:34/m) 156/166bpm 65cal 7.93/8.72mph 12) 0.62m - 4:30(7:15/m) 155/164bpm 61cal 8.28/8.64mph 13) 0.62m - 4:31(7:16/m) 161/168bpm 65cal 8.26/8.95mph 14) 0.62m - 4:22(7:01/m) 149/158bpm 48cal 8.55/9.14mph 15) 0.62m - 4:41(7:32/m) 150/157bpm 52cal 7.97/8.85mph 16) 0.62m - 4:27(7:10/m) 153/161bpm 54cal 8.37/9.18mph 17) 0.62m - 4:19(6:57/m) 154/158bpm 55cal 8.63/10.02mph 18) 0.03m - 10(5:45/m) 155/156bpm 2cal 10.45/10.06mph Add a comment	4.1mi, 32:24 Running - General Split Summary === 1) 0.62m - 4:48(7:43/m) 137/153bpm 58cal 7.77/8.93mph 2) 0.35m - 3:12(9:12/m) 145/156bpm 41cal 6.52/15.03mph 3) 0.25m - 1:19(5:17/m) 141/154bpm 16cal 11.35/12.42mph 4) 0.07m - 2:00(29:33/m) 137/149bpm 23cal 2.03/11.17mph 5) 0.5m - 2:36(5:15/m) 149/157bpm 35cal 11.44/12.38mph 6) 0.07m - 2:00(27:45/m) 135/154bpm 21cal 2.16/12.38mph 7) 0.62m - 3:16(5:16/m) 142/155bpm 39cal 11.41/12mph 8) 0.12m - 39(5:12/m) 153/157bpm 9cal 11.53/11.86mph 9) 0.06m - 2:00(32:58/m) 138/153bpm 22cal 1.82/11.69mph 10) 0.5m - 2:38(5:18/m) 144/164bpm 31cal 11.33/12.17mph 11) 0.07m - 2:00(29:40/m) 145/165bpm 24cal 2.02/12.17mph 12) 0.25m - 1:16(5:04/m) 142/154bpm 14cal 11.82/12.94mph 13) 0.59m - 4:40(7:52/m) 145/156bpm 56cal 7.63/12.94mph Add a comment	-	3mi, 16:58 Running - General Split Summary === 1) 0.62m - 3:27(5:34/m) 128/133bpm 36cal 10.79/12.59mph 2) 0.62m - 3:33(5:43/m) 139/153bpm 43cal 10.5/11.29mph 3) 0.62m - 3:36(5:48/m) 155/164bpm 50cal 10.33/11.08mph 4) 0.62m - 3:28(5:35/m) 153/159bpm 48cal 10.75/11.33mph 5) 0.53m - 2:53(5:28/m) 154/162bpm 39cal 10.98/14.19mph Add a comment 2mi, 17:27 Running - General Split Summary === 1) 0.62m - 5:07(8:14/m) 138/155bpm 62cal 7.29/7.97mph 2) 0.62m - 5:17(8:30/m) 152/162bpm 74cal 7.06/8.18mph 3) 0.62m - 5:30(8:50/m) 146/156bpm 70cal 6.79/7.74mph 4) 0.17m - 1:34(8:57/m) 145/152bpm 20cal 6.7/6.89mph Add a comment	12.2mi, 1:30:33 Running - General Split Summary === 1) 0.62m - 4:53(7:51/m) 144/154bpm 61cal 7.65/8.41mph 2) 0.62m - 4:42(7:34/m) 153/159bpm 66cal 7.93/9.16mph 3) 0.62m - 4:47(7:43/m) 152/161bpm 66cal 7.78/8.47mph 4) 0.62m - 4:49(7:45/m) 153/160bpm 67cal 7.74/7.99mph 5) 0.62m - 5:01(8:05/m) 156/161bpm 71cal 7.43/7.74mph 6) 0.62m - 4:43(7:35/m) 153/159bpm 64cal 7.92/8.27mph 7) 0.62m - 4:35(7:22/m) 153/159bpm 62cal 8.14/8.75mph 8) 0.62m - 4:39(7:29/m) 156/162bpm 64cal 8.01/8.52mph 9) 0.62m - 4:43(7:36/m) 154/160bpm 63cal 7.9/9.06mph 10) 0.62m - 4:29(7:14/m) 161/167bpm 64cal 8.3/8.79mph 11) 0.62m - 4:41(7:32/m) 160/167bpm 66cal 7.97/8.39mph 12) 0.62m - 4:25(7:06/m) 155/167bpm 57cal 8.44/9.52mph 13) 0.62m - 4:20(6:58/m) 156/165bpm 57cal 8.61/9.52mph 14) 0.62m - 4:26(7:09/m) 154/163bpm 55cal 8.39/8.75mph 15) 0.62m - 4:32(7:17/m) 157/165bpm 57cal 8.23/9.16mph 16) 0.62m - 4:37(7:26/m) 149/155bpm 42cal 8.08/9.23mph 17) 0.62m - 4:34(7:22/m) 148/158bpm 40cal 8.15/8.72mph 18) 0.62m - 4:27(7:10/m) 147/161bpm 36cal 8.38/9.12mph 19) 0.62m - 4:23(7:03/m) 152/162bpm 46cal 8.51/9.2mph 20) 0.42m - 2:47(6:36/m) 149/153bpm 23cal 9.1/9.56mph Add a comment	3.8mi, 28:15 Running - General Split Summary === 1) 0.62m - 5:10(8:20/m) 136/155bpm 59cal 7.21/8.64mph 2) 0.62m - 4:41(7:32/m) 149/157bpm 64cal 7.96/8.47mph 3) 0.62m - 4:29(7:12/m) 153/160bpm 62cal 8.33/8.95mph 4) 0.62m - 4:40(7:30/m) 153/158bpm 64cal 8/8.52mph 5) 0.62m - 4:31(7:17/m) 143/155bpm 55cal 8.25/9.04mph 6) 0.62m - 4:21(7:00/m) 147/160bpm 54cal 8.56/10.1mph 7) 0.06m - 23(6:46/m) 161/163bpm 5cal 8.88/8.97mph Add a comment	6.4mi, 49:34 Running - General Split Summary === 1) 0.62m - 5:33(8:56/m) 124/141bpm 57cal 6.72/7.51mph 2) 0.62m - 5:19(8:33/m) 147/158bpm 71cal 7.02/9.1mph 3) 0.62m - 5:02(8:06/m) 133/148bpm 53cal 7.41/8.29mph 4) 0.62m - 5:10(8:19/m) 148/154bpm 68cal 7.21/8.12mph 5) 0.62m - 5:10(8:19/m) 144/150bpm 64cal 7.21/7.58mph 6) 0.62m - 5:08(8:16/m) 144/158bpm 60cal 7.26/7.41mph 7) 0.62m - 4:37(7:25/m) 152/163bpm 62cal 8.09/8.91mph 8) 0.62m - 4:08(6:39/m) 158/166bpm 58cal 9.02/9.52mph 9) 0.62m - 4:17(6:53/m) 155/167bpm 56cal 8.72/10.42mph 10) 0.62m - 4:24(7:05/m) 152/165bpm 56cal 8.47/13.55mph 11) 0.13m - 47(5:53/m) 141/150bpm 7cal 10.21/11.69mph Add a comment
Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1
5.6mi, 42:01 Running - General Split Summary === 1) 0.62m - 4:57(7:58/m) 131/144bpm 56cal 7.53/9.14mph 2) 0.62m - 4:43(7:35/m) 143/151bpm 61cal 7.91/8.18mph 3) 0.62m - 4:39(7:29/m) 148/154bpm 62cal 8.01/8.25mph 4) 0.62m - 4:34(7:22/m) 147/154bpm 59cal 8.15/8.5mph 5) 0.62m - 4:41(7:33/m) 147/154bpm 61cal 7.96/8.79mph 6) 0.62m - 4:49(7:44/m) 140/154bpm 52cal 7.75/8.54mph 7) 0.62m - 4:42(7:35/m) 158/162bpm 66cal 7.92/8.39mph 8) 0.62m - 4:35(7:22/m) 147/157bpm 55cal 8.14/8.83mph 9) 0.58m - 4:20(7:27/m) 156/162bpm 60cal 8.06/9.02mph Add a comment	5mi, 34:05 Running - General Split Summary === 1) 0.62m - 4:45(7:39/m) 136/152bpm 57cal 7.84/8.47mph 2) 0.18m - 1:20(7:32/m) 134/139bpm 15cal 7.96/8.27mph 3) 0.26m - 1:28(5:44/m) 141/146bpm 18cal 10.47/11.31mph 4) 0.26m - 1:54(7:26/m) 136/143bpm 22cal 8.08/10.4mph 5) 0.25m - 1:27(5:43/m) 143/155bpm 18cal 10.51/11.4mph 6) 0.25m - 1:54(7:31/m) 150/159bpm 26cal 7.99/10.42mph 7) 0.25m - 1:27(5:47/m) 148/151bpm 19cal 10.39/10.71mph 8) 0.25m - 1:53(7:26/m) 152/157bpm 26cal 8.07/10.48mph 9) 0.25m - 1:26(5:42/m) 147/150bpm 18cal 10.52/11.46mph 10) 0.26m - 1:53(7:22/m) 141/151bpm 22cal 8.14/11.46mph 11) 0.25m - 1:28(5:51/m) 133/139bpm 14cal 10.27/11.06mph 12) 0.25m - 1:55(7:34/m) 140/145bpm 22cal 7.94/10.27mph 13) 0.25m - 1:27(5:45/m) 138/146bpm 16cal 10.44/10.87mph 14) 0.25m - 1:56(7:40/m) 138/141bpm 21cal 7.83/10.44mph 15) 0.25m - 1:23(5:32/m) 145/149bpm 17cal 10.85/11.5mph 16) 0.26m - 1:57(7:39/m) 148/154bpm 26cal 7.84/11.27mph 17) 0.25m - 1:25(5:36/m) 146/152bpm 17cal 10.71/11.15mph 18) 0.43m - 3:06(7:12/m) 148/154bpm 40cal 8.33/10.83mph Add a comment	-	3.5mi, 26:08 Running - General Split Summary === 1) 0.62m - 4:48(7:44/m) 120/133bpm 46cal 7.76/8.89mph 2) 0.62m - 4:37(7:25/m) 138/150bpm 56cal 8.09/8.64mph 3) 0.62m - 4:46(7:40/m) 154/162bpm 68cal 7.82/10.54mph 4) 0.62m - 4:27(7:10/m) 149/158bpm 60cal 8.37/8.79mph 5) 0.62m - 4:36(7:24/m) 152/163bpm 63cal 8.1/8.68mph 6) 0.38m - 2:54(7:33/m) 152/156bpm 39cal 7.94/8.56mph Add a comment	13.2mi, 1:20:28 Running - General Split Summary === 1) 0.62m - 3:47(6:06/m) 139/149bpm 47cal 9.84/12.11mph 2) 0.62m - 3:40(5:53/m) 148/161bpm 49cal 10.19/10.48mph 3) 0.62m - 3:43(5:59/m) 153/159bpm 52cal 10.03/10.21mph 4) 0.62m - 3:43(5:59/m) 151/157bpm 51cal 10.02/10.4mph 5) 0.62m - 3:48(6:06/m) 152/159bpm 52cal 9.83/10.58mph 6) 0.62m - 3:46(6:03/m) 150/157bpm 50cal 9.92/10.18mph 7) 0.62m - 3:47(6:06/m) 149/155bpm 49cal 9.84/10.18mph 8) 0.62m - 3:46(6:04/m) 147/151bpm 47cal 9.89/10.16mph 9) 0.62m - 3:54(6:16/m) 150/159bpm 50cal 9.57/10.16mph 10) 0.62m - 3:51(6:12/m) 151/160bpm 51cal 9.68/10.14mph 11) 0.62m - 3:49(6:09/m) 148/152bpm 47cal 9.77/10.52mph 12) 0.62m - 3:45(6:03/m) 146/150bpm 43cal 9.92/11.31mph 13) 0.62m - 3:45(6:02/m) 148/156bpm 45cal 9.94/10.48mph 14) 0.62m - 3:49(6:09/m) 149/153bpm 46cal 9.77/10.54mph 15) 0.62m - 3:51(6:12/m) 147/152bpm 44cal 9.67/10.1mph 16) 0.62m - 3:42(5:58/m) 148/152bpm 43cal 10.06/10.1mph 17) 0.62m - 3:50(6:10/m) 148/153bpm 44cal 9.72/10.06mph 18) 0.62m - 3:46(6:03/m) 146/150bpm 39cal 9.91/10.14mph 19) 0.62m - 3:51(6:12/m) 147/152bpm 41cal 9.69/9.73mph 20) 0.62m - 3:55(6:18/m) 150/156bpm 45cal 9.53/9.81mph 21) 0.62m - 3:49(6:08/m) 154/159bpm 49cal 9.78/9.98mph 22) 0.15m - 51(5:29/m) 156/160bpm 11cal 10.93/13.05mph 30th Sep 2019, 7:29pm Dvorak wrote: Wow, that's a huge PB! Very well run. Add a comment 1.4mi, 10:55 Running - General Split Summary === 1) 0.62m - 5:07(8:13/m) 139/153bpm 63cal 7.3/8.2mph 2) 0.62m - 4:51(7:48/m) 150/158bpm 67cal 7.7/8.56mph 3) 0.13m - 58(7:38/m) 148/154bpm 13cal 7.87/8.41mph Add a comment	3.8mi, 29:14 Running - General Split Summary === 1) 0.62m - 5:11(8:20/m) 139/153bpm 67cal 7.2/8.01mph 2) 0.62m - 4:44(7:37/m) 150/158bpm 67cal 7.88/8.6mph 3) 0.62m - 4:38(7:28/m) 155/162bpm 68cal 8.03/8.62mph 4) 0.62m - 4:57(7:58/m) 160/166bpm 74cal 7.54/8.12mph 5) 0.62m - 4:46(7:41/m) 160/166bpm 71cal 7.81/8.81mph 6) 0.62m - 4:42(7:34/m) 160/166bpm 70cal 7.93/8.7mph 7) 0.04m - 16(7:01/m) 160/161bpm 3cal 8.55/8.35mph Add a comment	6.1mi, 48:15 Running - General Split Summary === 1) 0.62m - 5:16(8:28/m) 125/151bpm 56cal 7.08/7.66mph 2) 0.62m - 4:56(7:56/m) 140/147bpm 63cal 7.56/7.85mph 3) 0.62m - 5:01(8:05/m) 139/149bpm 63cal 7.43/8.12mph 4) 0.62m - 5:03(8:07/m) 141/153bpm 64cal 7.39/8.16mph 5) 0.62m - 4:50(7:46/m) 142/149bpm 60cal 7.72/8.06mph 6) 0.62m - 4:56(7:56/m) 143/156bpm 61cal 7.56/7.89mph 7) 0.62m - 4:43(7:36/m) 151/157bpm 66cal 7.89/8.35mph 8) 0.62m - 4:59(8:01/m) 144/150bpm 60cal 7.48/9.2mph 9) 0.62m - 4:53(7:51/m) 146/156bpm 61cal 7.64/8.16mph 10) 0.46m - 3:39(7:51/m) 145/153bpm 42cal 7.64/8.64mph Add a comment
Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8
-	3.8mi, 22:40 Running - General Split Summary === 1) 0.19m - 55(4:49/m) 130/137bpm 9cal 12.44/14.46mph 2) 0.07m - 40(9:41/m) 138/142bpm 8cal 6.19/11.98mph 3) 0.19m - 57(5:01/m) 144/148bpm 12cal 11.95/12.96mph 4) 0.06m - 34(8:42/m) 144/146bpm 7cal 6.9/12mph 5) 0.19m - 57(4:56/m) 149/153bpm 13cal 12.14/12.46mph 6) 0.07m - 35(8:25/m) 151/154bpm 8cal 7.13/12.08mph 7) 0.19m - 56(4:49/m) 148/152bpm 13cal 12.46/12.88mph 8) 0.07m - 35(8:40/m) 151/154bpm 8cal 6.93/12.86mph 9) 0.18m - 55(5:02/m) 153/157bpm 13cal 11.91/12.8mph 10) 0.07m - 37(9:07/m) 152/155bpm 8cal 6.59/12.15mph 11) 0.19m - 57(4:56/m) 120/153bpm 7cal 12.18/13.9mph 12) 0.06m - 34(8:38/m) 128/131bpm 5cal 6.95/12.04mph 13) 0.19m - 58(5:07/m) 134/142bpm 10cal 11.73/13.55mph 14) 0.07m - 37(8:49/m) 133/136bpm 6cal 6.8/13.32mph 15) 0.19m - 53(4:34/m) 141/149bpm 10cal 13.13/13.36mph 16) 0.07m - 41(9:53/m) 146/148bpm 9cal 6.07/13.36mph 17) 0.18m - 57(5:11/m) 151/158bpm 13cal 11.59/12.73mph 18) 0.07m - 38(9:17/m) 142/153bpm 8cal 6.46/11.73mph 19) 0.19m - 57(5:03/m) 151/156bpm 13cal 11.88/13.15mph 20) 0.07m - 36(8:54/m) 152/157bpm 8cal 6.74/12.8mph 21) 0.19m - 58(4:57/m) 122/153bpm 6cal 12.13/13.84mph 22) 0.07m - 37(8:58/m) 135/142bpm 6cal 6.7/13.75mph 23) 0.19m - 58(5:11/m) 142/145bpm 12cal 11.59/12.65mph 24) 0.07m - 36(8:50/m) 143/147bpm 7cal 6.79/12.29mph 25) 0.18m - 57(5:09/m) 144/149bpm 11cal 11.67/12.31mph 26) 0.07m - 39(9:17/m) 139/150bpm 7cal 6.47/12.44mph 27) 0.19m - 57(5:06/m) 142/147bpm 11cal 11.77/12.48mph 28) 0.07m - 35(8:44/m) 139/141bpm 6cal 6.87/12.46mph 29) 0.19m - 55(4:57/m) 145/151bpm 11cal 12.14/13.99mph 30) 0.01m - 1(2:16/m) 149/150bpm 26.45/13.52mph Add a comment 1mi, 7:30 Running - General Split Summary === 1) 0.62m - 5:02(8:05/m) 139/146bpm 64cal 7.42/7.6mph 2) 0.36m - 2:28(6:56/m) 141/149bpm 32cal 8.66/15.9mph Add a comment	3.9mi, 29:53 Running - General Split Summary === 1) 0.62m - 4:41(7:32/m) 142/154bpm 58cal 7.97/8.45mph 2) 0.62m - 4:50(7:47/m) 148/157bpm 67cal 7.71/8.87mph 3) 0.62m - 5:19(8:33/m) 152/162bpm 75cal 7.02/8.14mph 4) 0.62m - 4:56(7:57/m) 156/166bpm 71cal 7.55/8.97mph 5) 0.62m - 4:39(7:29/m) 158/165bpm 67cal 8.03/8.75mph 6) 0.62m - 4:17(6:53/m) 161/166bpm 63cal 8.71/9.27mph 7) 0.18m - 1:11(6:42/m) 158/163bpm 17cal 8.95/9.64mph Add a comment	3.4mi, 29:06 Running - General Split Summary === 1) 0.26m - 1:30(5:40/m) 112/125bpm 12cal 10.58/13.9mph 2) 0.02m - 1:00(43:18/m) 125/135bpm 10cal 1.38/9.91mph 3) 0.27m - 1:30(5:34/m) 161/173bpm 22cal 10.76/12.46mph 4) 0.02m - 1:00(42:18/m) 162/171bpm 14cal 1.42/7.87mph 5) 0.26m - 1:30(5:47/m) 148/153bpm 20cal 10.37/12.23mph 6) 0.02m - 1:00(42:56/m) 144/152bpm 13cal 1.4/9.43mph 7) 0.26m - 1:30(5:41/m) 159/171bpm 21cal 10.55/11.81mph 8) 0.02m - 1:00(42:35/m) 163/172bpm 15cal 1.41/9.66mph 9) 0.27m - 1:30(5:38/m) 161/174bpm 21cal 10.64/12.04mph 10) 0.02m - 1:00(56:47/m) 161/167bpm 14cal 1.06/10.04mph 11) 0.27m - 1:30(5:33/m) 163/174bpm 22cal 10.82/11.52mph 12) 0.02m - 1:00(46:04/m) 171/179bpm 15cal 1.3/10.6mph 13) 0.26m - 1:30(5:51/m) 165/178bpm 22cal 10.26/11.61mph 14) 0.02m - 1:00(54:31/m) 170/177bpm 15cal 1.1/9.96mph 15) 0.26m - 1:30(5:44/m) 164/177bpm 22cal 10.47/11.33mph 16) 0.03m - 1:00(39:14/m) 166/174bpm 15cal 1.53/10.1mph 17) 0.26m - 1:30(5:42/m) 157/164bpm 21cal 10.52/12.59mph 18) 0.02m - 1:00(46:57/m) 165/174bpm 14cal 1.28/10.23mph 19) 0.26m - 1:30(5:52/m) 169/177bpm 23cal 10.22/11.17mph 20) 0.02m - 1:00(41:06/m) 170/176bpm 15cal 1.46/10.14mph 21) 0.26m - 1:30(5:44/m) 167/173bpm 22cal 10.48/12.54mph 22) 0.02m - 1:00(56:32/m) 168/173bpm 15cal 1.06/10.02mph 23) 0.26m - 1:30(5:47/m) 167/176bpm 22cal 10.37/11.79mph 24) 0.01m - 6(11:14/m) 175/176bpm 1cal 5.34/10.56mph Add a comment 0.8mi, 7:37 Running - General Split Summary === 1) 0.62m - 6:04(9:46/m) 118/141bpm 58cal 6.14/7.37mph 2) 0.17m - 1:33(8:54/m) 142/144bpm 20cal 6.75/6.87mph Add a comment	14.4mi, 1:43:58 Running - General Split Summary === 1) 0.62m - 4:50(7:47/m) 124/148bpm 50cal 7.71/8.43mph 2) 0.62m - 4:44(7:37/m) 150/156bpm 66cal 7.88/8.29mph 3) 0.62m - 4:42(7:34/m) 155/158bpm 67cal 7.93/8.37mph 4) 0.62m - 4:41(7:33/m) 156/159bpm 67cal 7.95/8.43mph 5) 0.62m - 4:53(7:51/m) 158/165bpm 70cal 7.65/7.89mph 6) 0.62m - 4:44(7:37/m) 159/165bpm 69cal 7.88/8.16mph 7) 0.62m - 4:34(7:20/m) 155/163bpm 63cal 8.18/8.62mph 8) 0.62m - 4:46(7:41/m) 160/168bpm 67cal 7.81/8.18mph 9) 0.62m - 4:26(7:08/m) 159/166bpm 63cal 8.42/9.12mph 10) 0.62m - 4:27(7:09/m) 156/167bpm 61cal 8.39/8.58mph 11) 0.62m - 4:25(7:06/m) 163/172bpm 64cal 8.45/9.02mph 12) 0.62m - 4:30(7:14/m) 147/160bpm 45cal 8.29/8.81mph 13) 0.62m - 4:32(7:18/m) 159/164bpm 63cal 8.21/9.04mph 14) 0.62m - 4:23(7:03/m) 155/164bpm 56cal 8.5/9.35mph 15) 0.62m - 4:51(7:48/m) 147/156bpm 46cal 7.68/8.95mph 16) 0.62m - 4:20(6:58/m) 155/163bpm 54cal 8.61/8.87mph 17) 0.62m - 4:28(7:12/m) 156/167bpm 57cal 8.34/8.79mph 18) 0.62m - 4:41(7:32/m) 153/160bpm 50cal 7.96/9.29mph 19) 0.62m - 4:11(6:44/m) 151/158bpm 42cal 8.91/9.18mph 20) 0.62m - 4:10(6:43/m) 148/166bpm 35cal 8.94/9.12mph 21) 0.62m - 4:11(6:43/m) 149/164bpm 36cal 8.92/9.52mph 22) 0.62m - 4:12(6:45/m) 149/158bpm 36cal 8.89/9.68mph 23) 0.62m - 3:54(6:17/m) 151/159bpm 39cal 9.56/10.25mph 24) 0.07m - 24(5:59/m) 148/150bpm 3cal 10.02/10.44mph Add a comment	3.8mi, 29:00 Running - General Split Summary === 1) 0.62m - 5:03(8:08/m) 139/153bpm 63cal 7.38/8.39mph 2) 0.62m - 4:52(7:50/m) 146/156bpm 65cal 7.67/8.04mph 3) 0.62m - 4:46(7:41/m) 144/150bpm 62cal 7.81/9.27mph 4) 0.62m - 4:45(7:39/m) 150/161bpm 64cal 7.84/9.29mph 5) 0.62m - 4:40(7:31/m) 148/154bpm 62cal 7.99/8.64mph 6) 0.62m - 4:29(7:13/m) 150/158bpm 59cal 8.31/9.16mph 7) 0.06m - 24(6:56/m) 147/149bpm 4cal 8.65/8.83mph Add a comment	6.7mi, 50:43 Running - General Split Summary === 1) 0.62m - 5:44(9:14/m) 135/146bpm 69cal 6.5/7.51mph 2) 0.62m - 5:27(8:46/m) 139/149bpm 66cal 6.85/7.39mph 3) 0.62m - 5:12(8:22/m) 140/149bpm 63cal 7.17/8.41mph 4) 0.62m - 5:09(8:18/m) 139/144bpm 60cal 7.23/7.78mph 5) 0.62m - 4:46(7:39/m) 142/151bpm 58cal 7.84/8.22mph 6) 0.62m - 4:37(7:26/m) 147/158bpm 59cal 8.07/8.5mph 7) 0.62m - 4:17(6:53/m) 157/162bpm 59cal 8.71/9.25mph 8) 0.62m - 4:16(6:53/m) 158/164bpm 61cal 8.72/9.06mph 9) 0.62m - 4:20(6:59/m) 159/165bpm 62cal 8.6/9.71mph 10) 0.62m - 3:49(6:09/m) 153/162bpm 50cal 9.76/10.25mph 11) 0.5m - 3:05(6:14/m) 154/160bpm 41cal 9.63/9.87mph Add a comment
Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15
0.2mi, 1:56 Running - General Split Summary === 1) 0.19m - 1:56(9:59/m) 151/157bpm 26cal 6.02/6.66mph Add a comment 3.8mi, 24:02 Running - General Split Summary === 1) 0.25m - 1:20(5:15/m) 136/146bpm 15cal 11.44/12.21mph 2) 0.14m - 1:07(8:15/m) 148/152bpm 15cal 7.27/11.75mph 3) 0.25m - 1:14(4:52/m) 145/157bpm 16cal 12.33/13.02mph 4) 0.14m - 1:19(9:32/m) 140/145bpm 17cal 6.29/12.5mph 5) 0.25m - 1:17(5:07/m) 146/150bpm 17cal 11.74/13.27mph 6) 0.14m - 1:12(8:48/m) 151/153bpm 16cal 6.82/11.71mph 7) 0.26m - 1:18(5:06/m) 154/157bpm 18cal 11.77/12.31mph 8) 0.13m - 1:16(9:27/m) 152/154bpm 17cal 6.35/11.65mph 9) 0.25m - 1:18(5:07/m) 157/163bpm 18cal 11.72/12.23mph 10) 0.14m - 1:13(8:56/m) 148/156bpm 16cal 6.72/11.81mph 11) 0.25m - 1:17(5:02/m) 158/162bpm 18cal 11.93/12.52mph 12) 0.14m - 1:18(9:33/m) 156/160bpm 18cal 6.28/12.29mph 13) 0.27m - 1:21(5:04/m) 155/162bpm 17cal 11.85/12.9mph 14) 0.12m - 1:08(9:13/m) 149/154bpm 15cal 6.52/12.21mph 15) 0.25m - 1:18(5:12/m) 158/166bpm 18cal 11.55/12mph 16) 0.14m - 1:18(9:35/m) 162/166bpm 18cal 6.27/12.02mph 17) 0.25m - 1:17(5:05/m) 164/168bpm 19cal 11.8/12.46mph 18) 0.14m - 1:15(9:12/m) 163/166bpm 18cal 6.53/12.29mph 19) 0.26m - 1:15(4:54/m) 162/165bpm 18cal 12.23/13.38mph Add a comment 0.9mi, 7:01 Running - General Split Summary === 1) 0.62m - 4:46(7:40/m) 140/153bpm 60cal 7.82/8.93mph 2) 0.31m - 2:15(7:14/m) 140/147bpm 28cal 8.29/14.94mph Add a comment	-	-	1mi, 8:55 Running - General Split Summary === 1) 0.62m - 5:33(8:56/m) 131/142bpm 64cal 6.72/7.83mph 2) 0.39m - 3:23(8:38/m) 142/151bpm 44cal 6.95/7.66mph Add a comment 2.5mi, 14:45 Running - General Split Summary === 1) 0.62m - 3:34(5:44/m) 131/144bpm 40cal 10.46/12.69mph 2) 0.62m - 3:50(6:10/m) 141/149bpm 47cal 9.74/10.58mph 3) 0.62m - 3:46(6:04/m) 154/163bpm 53cal 9.88/11.35mph 4) 0.62m - 3:30(5:37/m) 148/159bpm 46cal 10.67/11.92mph 5) 0.02m - 6(4:04/m) 141/142bpm 14.74/14.17mph Add a comment 0.6mi, 6:00 Running - General Split Summary === 1) 0.62m - 5:46(9:17/m) 142/157bpm 73cal 6.47/6.99mph 2) 0.02m - 14(10:19/m) 144/145bpm 3cal 5.82/6.2mph Add a comment 0.3mi, 2:40 Running - General Split Summary === 1) 0.26m - 2:40(10:22/m) 131/142bpm 30cal 5.78/8.39mph Add a comment	-	-	-

2019	Distance	Date	Result	WAVA
Great Scottish Run Half Marathon	13.1mi	29 Sep	1:20:27	81.83%
Victoria parkrun, Glasgow	5km	21 Sep	16:57	85.63%
Cumbernauld 10k	10km	15 Sep	35:31	85.06%
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	84.71%
Strathclyde parkrun	5km	24 Aug	17:13	84.30%
Shettleston Harriers Open Graded 3,000m track race	3000mi	20 Aug	9:51	83.76%
Paisley 10K	10km	18 Aug	36:31	82.73%
Run the Blades - Breaking Strain Events	10km	19 Jul	39:23	76.71%
Brian Goodwin Memorial 10k	10km	21 Jun	35:57	84.03%
2019 Mens 10K Glasgow	10km	16 Jun	36:28	82.84%
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	83.49%
Drumpellier 5k	5km	12 May	17:00	85.38%
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	83.98%
Victoria parkrun, Glasgow	5km	27 Apr	17:27	83.17%
Grangemouth Round the Houses 10k	10km	14 Apr	36:27	82.88%
Tom Scott Memorial 10 Mile Road Race	10mi	31 Mar	1:00:42	81.67%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	5.85mi	24 Mar	34:46	81.81%
Jack Crawford Springburn Cup	10km	9 Mar	37:15	80.46%
Allan Scally Road Relays	5km	2 Mar	17:43	81.28%
Strathclyde parkrun	5km	23 Feb	17:59	80.08%
Devilla Forest 15k	15km	17 Feb	1:01:49	73.83%
Kirkintilloch Olympians 12.5 Km Road Race	12.5km	10 Feb	49:28	76.23%
Scottish Veteran Harriers Club Road Relays	3.66mi	27 Jan	21:38	78.42%
GAA Miler Meet	3000mi	4 Jan	10:18	79.48%
Strathclyde parkrun	5km	1 Jan	18:30	77.84%
2018	Distance	Date	Result	WAVA
Strathaven Run with the Wind 10K	10km	4 Nov	38:11	78.50%
Autumn Breaker 10k Blackpool	10km	14 Oct	39:12	76.46%
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	78.26%
Scottish Masters 3000m Steeplechase	3000mi	14 Jul	11:36	70.57%
Men's 10K Glasgow	10km	17 Jun	38:30	77.85%
Roon the Toon 10k	10km	10 Jun	38:25	78.02%
Alloa Half Marathon	13.1mi	3 Jun	1:28:19	73.92%
Babcock Shettleston 10K	10km	27 May	38:55	77.02%
Livingston AC Open Graded Meeting 1500m	1500mi	23 May	4:55	78.51%
ClubsportNL Drumpellier 5k	5km	13 May	18:17	78.76%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	4 May	17:48	80.90%
Victoria parkrun, Glasgow	5km	28 Apr	18:05	79.63%
Scottish 10,000m Champs GAA Miler Meet	10km	20 Apr	38:50	77.18%
Greater Manchester Marathon	26.2mi	8 Apr	3:11:37	70.88%
Jack Crawford Springburn Cup	10km	10 Mar	38:31	77.22%
Strathaven Run with the Wind Half Marathon	13.1mi	18 Feb	1:28:32	73.13%
2017	Distance	Date	Result	WAVA
Broadwood Christmas Cracker	5km	3 Dec	18:56	75.47%
Strathclyde parkrun	5km	24 Jun	18:25	77.59%
Brian Goodwin Memorial 10k	10km	16 Jun	37:46	78.75%
Polaroid Series - Vale of Leven 10K	10km	10 Jun	38:45	76.75%
ClubSportNL Monklands 5k Drumpellier	5km	14 May	18:24	77.66%
Strathclyde parkrun	5km	6 May	18:39	76.62%
London Marathon	26.2mi	23 Apr	3:23:49	66.06%
Tom Scott Memorial 10 Mile Road Race	10mi	2 Apr	1:03:51	76.39%
Alloa Half Marathon	13.1mi	19 Mar	1:27:37	73.90%
Jack Crawford Springburn Cup	10km	11 Mar	38:27	76.75%
Down By The River 10k	10km	5 Mar	38:11	77.28%
Scottish Veteran Harriers Club Road Relays	3.66mi	22 Jan	22:28	74.34%
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%
LAAA senior 1500m champs	1500mi	3 Sep	4:48	79.17%
Linwood parkrun	5km	3 Sep	17:54	79.20%
Strathclyde parkrun	5km	27 Aug	18:11	77.97%
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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