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markgallmac M45

About

Race Times

All Races

Mileage

Training

Blog

Motherwell AC, Scottish Veteran Harriers Club

Races
126
Miles
8533
WAVA
85.87%
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

Currently injured after hitting the track training. I got old.

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This user has collected 100 badges.

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2020 Targets

RUN
1800

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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	36	16:57 5:27/mi	85.87	19:30 71.60	18:23 76.53	17:54 78.88	18:24 77.31	17:48 80.51	16:57 85.18	17:03 85.87
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	181	56	100	0	0	0	1538
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

Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30	Mon 31st Aug Aug 31
-	-	3.2mi, 24:59 Running - General Split Summary === 1) 0.62m - 4:59(8:01/m) 140/153bpm 59cal 7.49/8.37mph 2) 0.62m - 4:51(7:49/m) 151/160bpm 64cal 7.67/7.97mph 3) 0.62m - 4:49(7:46/m) 156/164bpm 65cal 7.73/7.91mph 4) 0.62m - 4:52(7:50/m) 160/170bpm 67cal 7.66/8.27mph 5) 0.62m - 4:50(7:47/m) 168/173bpm 70cal 7.7/8.06mph 6) 0.08m - 38(7:29/m) 170/171bpm 9cal 8.01/7.78mph Add a comment	-	5.6mi, 40:20 Running - General Split Summary === 1) 0.62m - 4:49(7:45/m) 131/152bpm 52cal 7.74/8.08mph 2) 0.62m - 4:38(7:28/m) 143/154bpm 56cal 8.04/8.7mph 3) 0.62m - 4:37(7:25/m) 142/149bpm 54cal 8.09/8.85mph 4) 0.62m - 4:20(6:59/m) 143/153bpm 51cal 8.59/10.94mph 5) 0.36m - 2:28(6:51/m) 144/152bpm 29cal 8.76/9.23mph 6) 0.62m - 4:20(6:58/m) 149/157bpm 54cal 8.61/9.2mph 7) 0.62m - 4:24(7:05/m) 142/151bpm 48cal 8.47/8.81mph 8) 0.62m - 4:28(7:11/m) 148/152bpm 53cal 8.35/9.2mph 9) 0.62m - 4:16(6:53/m) 147/153bpm 50cal 8.73/9.27mph 10) 0.28m - 2:00(7:04/m) 149/154bpm 23cal 8.5/8.68mph Add a comment	3.5mi, 26:10 Running - General Split Summary === 1) 0.62m - 4:52(7:50/m) 149/170bpm 60cal 7.65/8.37mph 2) 0.62m - 4:44(7:38/m) 165/173bpm 67cal 7.86/8.31mph 3) 0.62m - 4:45(7:38/m) 171/177bpm 70cal 7.86/8.37mph 4) 0.62m - 4:27(7:10/m) 162/169bpm 61cal 8.38/8.81mph 5) 0.62m - 4:29(7:13/m) 171/178bpm 66cal 8.31/8.7mph 6) 0.41m - 2:53(6:58/m) 173/177bpm 42cal 8.61/8.77mph Add a comment	-
Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7
4.7mi, 33:33 Running - General Split Summary === 1) 0.62m - 4:55(7:55/m) 127/135bpm 49cal 7.57/8.77mph 2) 0.62m - 4:43(7:35/m) 139/149bpm 54cal 7.91/8.52mph 3) 0.62m - 4:37(7:26/m) 146/155bpm 57cal 8.08/8.56mph 4) 0.62m - 4:37(7:26/m) 146/156bpm 56cal 8.08/8.54mph 5) 0.62m - 4:12(6:46/m) 145/151bpm 50cal 8.87/9.66mph 6) 0.62m - 4:18(6:56/m) 150/157bpm 54cal 8.65/9.23mph 7) 0.62m - 4:15(6:51/m) 148/153bpm 51cal 8.77/9.1mph 8) 0.3m - 1:55(6:24/m) 145/149bpm 22cal 9.37/9.85mph Add a comment	-	6.2mi, 45:53 Running - General Split Summary === 1) 0.62m - 4:27(7:09/m) 126/157bpm 43cal 8.39/9.68mph 2) 0.62m - 4:40(7:30/m) 155/160bpm 62cal 8/8.45mph 3) 0.62m - 4:42(7:34/m) 156/165bpm 60cal 7.92/8.6mph 4) 0.62m - 4:27(7:09/m) 153/157bpm 58cal 8.38/9.04mph 5) 0.62m - 4:33(7:20/m) 146/158bpm 53cal 8.18/8.58mph 6) 0.62m - 4:28(7:12/m) 158/165bpm 60cal 8.33/9.41mph 7) 0.62m - 4:38(7:28/m) 164/172bpm 65cal 8.04/8.31mph 8) 0.62m - 4:47(7:42/m) 166/174bpm 67cal 7.79/9.04mph 9) 0.62m - 4:32(7:18/m) 164/170bpm 62cal 8.22/8.41mph 10) 0.62m - 4:35(7:23/m) 163/174bpm 62cal 8.13/9mph Add a comment	-	5.6mi, 38:16 Running - General Split Summary === 1) 0.62m - 4:52(7:50/m) 136/150bpm 55cal 7.66/8.12mph 2) 0.62m - 4:38(7:28/m) 152/159bpm 60cal 8.04/8.45mph 3) 0.62m - 4:17(6:54/m) 161/176bpm 59cal 8.69/11.48mph 4) 0.62m - 4:17(6:53/m) 165/171bpm 60cal 8.72/11.81mph 5) 0.62m - 3:48(6:07/m) 163/172bpm 52cal 9.82/11.48mph 6) 0.62m - 4:11(6:45/m) 171/177bpm 61cal 8.9/11.86mph 7) 0.62m - 4:23(7:03/m) 163/177bpm 61cal 8.51/12.65mph 8) 0.62m - 4:01(6:28/m) 161/168bpm 54cal 9.28/12.11mph 9) 0.6m - 3:49(6:22/m) 159/167bpm 50cal 9.43/10.42mph Add a comment	8mi, 1:00:36 Running - General Split Summary === 1) 0.62m - 4:49(7:46/m) 148/160bpm 61cal 7.73/15.49mph 2) 0.62m - 4:46(7:40/m) 158/163bpm 65cal 7.83/8.08mph 3) 0.62m - 4:46(7:40/m) 160/170bpm 65cal 7.83/8.54mph 4) 0.62m - 4:33(7:20/m) 152/157bpm 58cal 8.18/8.56mph 5) 0.62m - 4:39(7:28/m) 152/159bpm 59cal 8.03/8.43mph 6) 0.62m - 4:44(7:37/m) 155/170bpm 61cal 7.88/8.04mph 7) 0.62m - 4:49(7:45/m) 162/171bpm 65cal 7.75/8.66mph 8) 0.62m - 4:30(7:14/m) 159/167bpm 60cal 8.3/8.66mph 9) 0.62m - 4:48(7:44/m) 157/166bpm 62cal 7.76/8.5mph 10) 0.62m - 4:37(7:26/m) 159/168bpm 58cal 8.07/8.64mph 11) 0.62m - 4:52(7:50/m) 163/167bpm 66cal 7.67/8.58mph 12) 0.62m - 4:34(7:21/m) 162/169bpm 62cal 8.17/8.89mph 13) 0.57m - 4:10(7:15/m) 164/173bpm 57cal 8.27/8.77mph Add a comment	4.7mi, 34:48 Running - General Split Summary === 1) 0.62m - 5:03(8:07/m) 142/159bpm 60cal 7.39/7.97mph 2) 0.62m - 4:43(7:36/m) 156/164bpm 63cal 7.89/8.29mph 3) 0.62m - 4:31(7:16/m) 160/166bpm 62cal 8.25/8.81mph 4) 0.62m - 4:35(7:23/m) 162/167bpm 63cal 8.13/8.58mph 5) 0.62m - 4:24(7:04/m) 159/164bpm 57cal 8.48/8.68mph 6) 0.62m - 4:32(7:18/m) 162/171bpm 62cal 8.22/8.87mph 7) 0.62m - 4:31(7:16/m) 167/176bpm 64cal 8.26/8.93mph 8) 0.36m - 2:29(6:51/m) 168/177bpm 35cal 8.76/9.12mph Add a comment
Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14
6.5mi, 50:51 Running - General Split Summary === 1) 0.62m - 5:30(8:51/m) 133/150bpm 60cal 6.78/7.47mph 2) 0.62m - 4:45(7:38/m) 151/156bpm 62cal 7.86/8.5mph 3) 0.62m - 4:56(7:56/m) 156/162bpm 66cal 7.56/8.14mph 4) 0.62m - 5:17(8:31/m) 154/162bpm 68cal 7.05/7.56mph 5) 0.62m - 5:13(8:24/m) 157/166bpm 69cal 7.14/7.78mph 6) 0.62m - 5:03(8:07/m) 164/176bpm 69cal 7.39/8.16mph 7) 0.62m - 4:53(7:52/m) 162/173bpm 66cal 7.63/8.22mph 8) 0.62m - 4:34(7:21/m) 162/171bpm 62cal 8.16/8.85mph 9) 0.62m - 4:59(8:02/m) 164/167bpm 69cal 7.47/8.37mph 10) 0.62m - 4:12(6:45/m) 146/166bpm 40cal 8.89/15.38mph 11) 0.24m - 1:30(6:13/m) 146/148bpm 14cal 9.64/9.58mph Add a comment	-	7.2mi, 52:30 Running - General Split Summary === 1) 0.62m - 4:50(7:47/m) 134/148bpm 53cal 7.71/8.72mph 2) 0.62m - 4:35(7:22/m) 150/157bpm 59cal 8.14/8.37mph 3) 0.62m - 4:39(7:29/m) 156/162bpm 61cal 8.02/8.41mph 4) 0.62m - 4:35(7:22/m) 155/161bpm 60cal 8.15/8.58mph 5) 0.62m - 4:44(7:36/m) 158/163bpm 62cal 7.89/8.08mph 6) 0.62m - 4:30(7:14/m) 153/164bpm 56cal 8.29/8.91mph 7) 0.62m - 4:36(7:25/m) 155/164bpm 59cal 8.09/8.85mph 8) 0.62m - 4:26(7:09/m) 154/167bpm 55cal 8.4/9.08mph 9) 0.62m - 4:27(7:10/m) 154/166bpm 55cal 8.38/8.72mph 10) 0.62m - 4:19(6:57/m) 162/169bpm 58cal 8.63/9.52mph 11) 0.62m - 4:12(6:46/m) 158/165bpm 54cal 8.88/9.46mph 12) 0.41m - 2:38(6:25/m) 159/168bpm 33cal 9.34/10.56mph Add a comment	-	6.9mi, 48:19 Running - General Split Summary === 1) 0.62m - 4:42(7:34/m) 139/158bpm 54cal 7.93/9.58mph 2) 0.62m - 4:44(7:36/m) 159/165bpm 65cal 7.89/8.27mph 3) 0.62m - 4:44(7:37/m) 152/163bpm 62cal 7.88/8.35mph 4) 0.14m - 1:02(7:33/m) 152/159bpm 13cal 7.95/7.95mph 5) 0.26m - 1:30(5:41/m) 169/176bpm 21cal 10.55/12.27mph 6) 0.19m - 1:30(7:47/m) 174/182bpm 22cal 7.71/10.23mph 7) 0.27m - 1:30(5:39/m) 171/179bpm 22cal 10.62/11.69mph 8) 0.19m - 1:30(7:56/m) 178/186bpm 23cal 7.56/9.35mph 9) 0.18m - 1:00(5:39/m) 169/175bpm 14cal 10.62/11.59mph 10) 0.13m - 1:00(7:27/m) 176/178bpm 15cal 8.06/10.67mph 11) 0.18m - 1:00(5:34/m) 172/176bpm 14cal 10.79/11.1mph 12) 0.13m - 1:00(7:33/m) 174/178bpm 15cal 7.95/10.46mph 13) 0.18m - 1:00(5:42/m) 172/176bpm 14cal 10.52/11.35mph 14) 0.12m - 1:00(8:11/m) 173/178bpm 15cal 7.33/10.65mph 15) 0.18m - 1:00(5:37/m) 166/175bpm 14cal 10.7/11.4mph 16) 0.13m - 1:00(7:59/m) 177/179bpm 15cal 7.51/10.67mph 17) 0.1m - 30(5:11/m) 173/174bpm 7cal 11.59/12.04mph 18) 0.07m - 30(7:35/m) 175/178bpm 7cal 7.91/12mph 19) 0.1m - 30(5:11/m) 172/175bpm 7cal 11.56/12.06mph 20) 0.06m - 30(8:09/m) 176/178bpm 7cal 7.36/11.46mph 21) 0.09m - 30(5:25/m) 177/178bpm 7cal 11.09/11.65mph 22) 0.07m - 30(7:05/m) 180/183bpm 7cal 8.47/11.56mph 23) 0.09m - 30(5:19/m) 180/183bpm 7cal 11.3/11.79mph 24) 0.07m - 30(7:30/m) 180/182bpm 8cal 7.99/11.65mph 25) 0.05m - 15(5:20/m) 178/180bpm 3cal 11.26/12.15mph 26) 0.03m - 15(7:24/m) 176/176bpm 3cal 8.11/11.77mph 27) 0.04m - 15(5:33/m) 176/177bpm 3cal 10.8/11.92mph 28) 0.04m - 15(6:27/m) 179/180bpm 4cal 9.31/11.71mph 29) 0.05m - 15(5:29/m) 177/179bpm 3cal 10.95/13.17mph 30) 0.04m - 15(6:37/m) 177/178bpm 3cal 9.07/13.09mph 31) 0.05m - 15(5:31/m) 180/181bpm 3cal 10.88/11.92mph 32) 0.04m - 15(7:05/m) 179/180bpm 3cal 8.48/11.59mph 33) 0.62m - 4:43(7:36/m) 171/180bpm 70cal 7.89/8.56mph 34) 0.62m - 4:33(7:19/m) 171/177bpm 67cal 8.21/8.68mph 35) 0.57m - 3:52(6:46/m) 175/189bpm 59cal 8.87/10.69mph Add a comment	10.1mi, 1:15:34 Running - General Split Summary === 1) 0.62m - 5:04(8:10/m) 136/152bpm 57cal 7.35/7.78mph 2) 0.62m - 4:48(7:43/m) 143/156bpm 58cal 7.77/8.06mph 3) 0.62m - 4:49(7:46/m) 156/161bpm 65cal 7.73/8.41mph 4) 0.62m - 4:46(7:40/m) 150/159bpm 60cal 7.82/8.64mph 5) 0.62m - 4:58(8:00/m) 147/152bpm 60cal 7.5/7.68mph 6) 0.62m - 4:41(7:33/m) 144/156bpm 51cal 7.95/8.25mph 7) 0.62m - 4:37(7:26/m) 148/159bpm 54cal 8.08/8.89mph 8) 0.62m - 4:29(7:12/m) 145/158bpm 50cal 8.33/8.75mph 9) 0.62m - 4:31(7:17/m) 145/151bpm 49cal 8.25/8.81mph 10) 0.62m - 4:42(7:34/m) 143/160bpm 46cal 7.94/8.7mph 11) 0.62m - 4:40(7:31/m) 144/158bpm 47cal 7.98/8.39mph 12) 0.62m - 4:43(7:35/m) 147/157bpm 51cal 7.91/8.58mph 13) 0.62m - 4:37(7:26/m) 149/154bpm 50cal 8.07/8.43mph 14) 0.62m - 4:28(7:11/m) 157/163bpm 58cal 8.35/8.7mph 15) 0.62m - 4:29(7:12/m) 155/167bpm 56cal 8.33/9.1mph 16) 0.62m - 4:23(7:03/m) 150/163bpm 46cal 8.52/8.89mph 17) 0.13m - 49(6:14/m) 152/153bpm 9cal 9.63/9.46mph Add a comment	5mi, 38:14 Running - General Split Summary === 1) 0.62m - 5:29(8:49/m) 139/154bpm 62cal 6.81/8.14mph 2) 0.62m - 5:01(8:04/m) 151/157bpm 65cal 7.44/8.25mph 3) 0.62m - 4:44(7:37/m) 160/166bpm 65cal 7.88/8.29mph 4) 0.62m - 4:51(7:48/m) 158/162bpm 65cal 7.7/8.06mph 5) 0.62m - 4:35(7:22/m) 163/169bpm 63cal 8.14/8.5mph 6) 0.62m - 4:34(7:21/m) 162/167bpm 63cal 8.16/9.1mph 7) 0.62m - 4:20(6:58/m) 165/172bpm 61cal 8.61/9.39mph 8) 0.62m - 4:26(7:09/m) 166/174bpm 61cal 8.4/9.29mph 9) 0.04m - 15(7:14/m) 174/176bpm 3cal 8.3/8.39mph Add a comment
Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21
5.9mi, 41:09 Running - General Split Summary === 1) 0.62m - 4:41(7:32/m) 154/164bpm 59cal 7.96/8.52mph 2) 0.62m - 4:39(7:29/m) 160/170bpm 64cal 8.03/8.41mph 3) 0.62m - 4:29(7:12/m) 160/166bpm 62cal 8.33/8.77mph 4) 0.62m - 4:15(6:50/m) 158/165bpm 57cal 8.78/8.97mph 5) 0.62m - 4:15(6:50/m) 162/168bpm 58cal 8.77/9.02mph 6) 0.62m - 4:24(7:05/m) 165/173bpm 62cal 8.47/9.1mph 7) 0.62m - 4:10(6:43/m) 165/175bpm 59cal 8.94/9.66mph 8) 0.62m - 4:38(7:28/m) 165/171bpm 65cal 8.04/9.5mph 9) 0.62m - 3:56(6:21/m) 170/175bpm 57cal 9.46/10.85mph 10) 0.28m - 1:42(6:05/m) 169/174bpm 24cal 9.86/10.87mph Add a comment 0.1mi, 1:02 Running - General Split Summary === 1) 0.13m - 1:02(8:06/m) 115/142bpm 8cal 7.41/8.01mph Add a comment	-	1.1mi, 7:34 Running - General Split Summary === 1) 0.62m - 4:25(7:06/m) 159/167bpm 60cal 8.45/8.93mph 2) 0.43m - 3:10(7:23/m) 162/164bpm 44cal 8.13/8.64mph Add a comment 4.7mi, 32:20 Running - General Split Summary === 1) 0.62m - 4:47(7:41/m) 139/158bpm 55cal 7.8/8.81mph 2) 0.62m - 4:40(7:31/m) 154/157bpm 63cal 7.99/8.12mph 3) 0.31m - 1:46(5:40/m) 167/172bpm 25cal 10.58/11.63mph 4) 0.31m - 2:26(7:50/m) 158/173bpm 33cal 7.67/10.1mph 5) 0.31m - 1:45(5:37/m) 163/170bpm 24cal 10.67/11.65mph 6) 0.31m - 2:32(8:10/m) 163/170bpm 35cal 7.35/10.65mph 7) 0.31m - 1:46(5:42/m) 161/165bpm 24cal 10.52/11.79mph 8) 0.31m - 2:25(7:48/m) 157/168bpm 32cal 7.7/10.16mph 9) 0.31m - 1:45(5:39/m) 151/158bpm 22cal 10.63/11.37mph 10) 0.31m - 2:25(7:47/m) 153/160bpm 31cal 7.71/10.54mph 11) 0.31m - 1:44(5:34/m) 166/172bpm 24cal 10.77/12.06mph 12) 0.31m - 2:33(8:11/m) 162/174bpm 35cal 7.33/10.65mph 13) 0.31m - 1:40(5:22/m) 162/169bpm 23cal 11.17/12mph 14) 0.02m - 6(5:17/m) 163/165bpm 1cal 11.37/11.23mph Add a comment	5mi, 37:30 Running - General Split Summary === 1) 0.62m - 5:11(8:20/m) 133/155bpm 57cal 7.2/8.79mph 2) 0.62m - 4:51(7:48/m) 149/158bpm 63cal 7.7/8.7mph 3) 0.62m - 4:40(7:30/m) 155/165bpm 63cal 8/8.64mph 4) 0.62m - 4:41(7:33/m) 154/165bpm 62cal 7.95/8.39mph 5) 0.62m - 4:37(7:26/m) 159/168bpm 63cal 8.08/8.62mph 6) 0.62m - 4:27(7:09/m) 161/167bpm 61cal 8.39/8.93mph 7) 0.62m - 4:20(6:58/m) 158/167bpm 58cal 8.6/9.14mph 8) 0.62m - 4:31(7:16/m) 160/165bpm 62cal 8.26/9.62mph 9) 0.04m - 13(5:59/m) 158/160bpm 2cal 10.03/9.62mph Add a comment	0.8mi, 6:05 Running - General Split Summary === 1) 0.62m - 5:03(8:07/m) 151/167bpm 66cal 7.39/8.27mph 2) 0.14m - 1:03(7:24/m) 159/160bpm 14cal 8.11/8.31mph Add a comment 2.6mi, 17:58 Running - General Split Summary === 1) 0.13m - 35(4:29/m) 137/140bpm 6cal 13.37/13.78mph 2) 0.13m - 1:12(9:36/m) 143/147bpm 15cal 6.25/13.59mph 3) 0.13m - 36(4:31/m) 148/151bpm 7cal 13.27/13.73mph 4) 0.13m - 1:13(9:34/m) 151/157bpm 16cal 6.27/13.73mph 5) 0.13m - 36(4:42/m) 158/160bpm 8cal 12.77/13.75mph 6) 0.13m - 1:15(9:47/m) 159/162bpm 17cal 6.14/13.59mph 7) 0.13m - 35(4:33/m) 155/164bpm 7cal 13.19/13.92mph 8) 0.13m - 1:16(9:51/m) 163/167bpm 17cal 6.1/13.75mph 9) 0.13m - 35(4:37/m) 160/168bpm 8cal 13.01/14.21mph 10) 0.12m - 1:10(9:46/m) 164/172bpm 17cal 6.14/13.32mph 11) 0.13m - 35(4:28/m) 157/162bpm 8cal 13.43/13.96mph 12) 0.13m - 1:11(9:15/m) 172/176bpm 17cal 6.49/13.5mph 13) 0.13m - 35(4:37/m) 167/173bpm 8cal 12.98/13.78mph 14) 0.13m - 1:14(9:47/m) 165/169bpm 17cal 6.13/13.67mph 15) 0.13m - 35(4:38/m) 163/170bpm 8cal 12.96/13.84mph 16) 0.13m - 1:15(9:40/m) 173/176bpm 18cal 6.2/13.61mph 17) 0.13m - 35(4:32/m) 163/166bpm 8cal 13.25/13.57mph 18) 0.13m - 1:11(9:03/m) 155/162bpm 16cal 6.63/13.48mph 19) 0.13m - 33(4:20/m) 164/169bpm 7cal 13.84/16.14mph 20) 0.13m - 1:10(9:17/m) 173/177bpm 17cal 6.46/15.22mph Add a comment 2.5mi, 18:15 Running - General Split Summary === 1) 0.12m - 36(4:53/m) 129/137bpm 4cal 12.28/13.52mph 2) 0.13m - 1:12(9:20/m) 139/142bpm 14cal 6.43/12.36mph 3) 0.13m - 37(4:53/m) 144/155bpm 7cal 12.27/12.73mph 4) 0.13m - 1:15(9:52/m) 146/154bpm 15cal 6.09/12.73mph 5) 0.13m - 37(4:58/m) 148/151bpm 8cal 12.1/12.9mph 6) 0.13m - 1:15(9:56/m) 157/163bpm 16cal 6.04/12.4mph 7) 0.13m - 37(4:44/m) 153/160bpm 8cal 12.65/13.46mph 8) 0.13m - 1:12(9:28/m) 157/159bpm 16cal 6.34/12.9mph 9) 0.13m - 35(4:35/m) 158/164bpm 8cal 13.07/13.69mph 10) 0.13m - 1:19(10:19/m) 168/169bpm 17cal 5.81/13.48mph 11) 0.13m - 36(4:38/m) 154/165bpm 8cal 12.96/13.59mph 12) 0.13m - 1:15(10:01/m) 154/164bpm 16cal 5.99/13.36mph 13) 0.12m - 36(4:52/m) 158/161bpm 8cal 12.35/13mph 14) 0.13m - 1:11(9:09/m) 164/166bpm 16cal 6.56/13mph 15) 0.13m - 36(4:40/m) 157/160bpm 8cal 12.88/13.38mph 16) 0.12m - 1:10(9:23/m) 166/169bpm 16cal 6.39/13.36mph 17) 0.13m - 37(4:57/m) 164/171bpm 8cal 12.13/12.96mph 18) 0.13m - 1:13(9:26/m) 168/173bpm 17cal 6.37/12.96mph 19) 0.12m - 35(4:41/m) 156/160bpm 7cal 12.8/13.57mph 20) 0.13m - 1:10(8:55/m) 157/162bpm 16cal 6.72/13.44mph Add a comment 1.2mi, 9:26 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 144/152bpm 63cal 7.43/7.74mph 2) 0.59m - 4:25(7:29/m) 139/157bpm 49cal 8.02/15.13mph Add a comment	11.3mi, 1:22:11 Running - General Split Summary === 1) 0.62m - 4:51(7:49/m) 144/159bpm 60cal 7.68/8.25mph 2) 0.62m - 4:44(7:37/m) 142/158bpm 57cal 7.87/8.08mph 3) 0.62m - 4:44(7:37/m) 154/159bpm 64cal 7.88/8.06mph 4) 0.62m - 4:43(7:36/m) 154/159bpm 63cal 7.89/8.39mph 5) 0.62m - 4:52(7:49/m) 153/159bpm 64cal 7.67/7.99mph 6) 0.62m - 4:32(7:18/m) 149/159bpm 56cal 8.23/8.7mph 7) 0.62m - 4:34(7:21/m) 151/161bpm 58cal 8.16/8.89mph 8) 0.62m - 4:28(7:12/m) 158/163bpm 61cal 8.33/8.64mph 9) 0.62m - 4:21(7:00/m) 155/165bpm 55cal 8.57/8.85mph 10) 0.62m - 4:36(7:25/m) 153/162bpm 57cal 8.1/8.52mph 11) 0.62m - 4:34(7:21/m) 154/163bpm 58cal 8.16/8.6mph 12) 0.62m - 4:19(6:57/m) 154/163bpm 54cal 8.63/9.35mph 13) 0.62m - 4:27(7:10/m) 155/167bpm 56cal 8.37/10.31mph 14) 0.62m - 4:32(7:17/m) 156/163bpm 58cal 8.23/8.75mph 15) 0.62m - 4:18(6:55/m) 161/170bpm 59cal 8.67/9.29mph 16) 0.62m - 4:17(6:54/m) 159/165bpm 57cal 8.7/8.95mph 17) 0.62m - 4:10(6:42/m) 163/172bpm 56cal 8.96/9.6mph 18) 0.62m - 4:13(6:47/m) 157/165bpm 52cal 8.84/9.54mph 19) 0.14m - 54(6:25/m) 157/160bpm 11cal 9.36/9.81mph Add a comment	-

2020	Distance	Date	Result	WAVA
Scottish Athletics virtual relays	5km	12 Jul	17:03	85.87%
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%
LAAA senior 1500m champs	1500mi	3 Sep	4:48	79.17%
Linwood parkrun	5km	3 Sep	17:54	78.88%
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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