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markgall M45

About

Race Times

All Races

Mileage

Training

Blog

Cambuslang Harriers, Scottish Veteran Harriers Club

Races
126
Miles
9346
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 veteran runner
markgallmac.wordpress.com
#TeamBaldy

Current Status

Back training post hamstring tear. Reassessing what I do. Decided to switch clubs and mix things up.

Planned Races
21st May 21	The Monument Mile Classic

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Buddies

Dist	Races	PB	2014	2015	2016	2017	2018	2019	2020
1500m	3	4:40 5:00/mi			4:48		4:55		4:40
1mi	2	5:03 5:03/mi						5:03	5:07
3000m	12	9:48 5:15/mi			10:23		11:36	9:49	9:48
4km	8	13:34 5:28/mi	16:05	15:58	14:33			13:34
2.5mi	1	15:37 6:15/mi	15:37
5km	36	16:57 5:27/mi	19:30	18:23	17:54	18:24	17:48	16:57	17:03
3.2mi	2	19:02 6:03/mi		19:44	19:02
3.7mi	4	20:33 5:37/mi			24:24	22:28		21:38	20:33
5.9mi	1	34:46 5:57/mi						34:46
10km	38	35:19 5:41/mi	41:14	38:59	38:26	37:46	38:11	35:31	35:19
12km	1	52:38 7:04/mi		52:38
12.5km	1	49:28 6:22/mi						49:28
15km	1	1:01:49 6:38/mi						1:01:49
10mi	4	1:00:42 6:04/mi		1:07:53	1:05:18	1:03:51		1:00:42
13.1mi	10	1:18:27 5:59/mi	1:32:45	1:42:05	1:28:51	1:27:37	1:28:19	1:20:27	1:18:27
26.2mi	2	3:11:37 7:19/mi				3:23:49	3:11:37

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	141	0	0	0	0	0	0	0	0	0	0	0	141
2020	224	233	211	149	173	212	181	56	155	201	220	197	2211
2019	100	140	141	119	127	129	152	172	165	145	169	211	1769
2018	166	179	176	144	126	110	134	81	53	137	125	146	1577
2017	161	173	188	136	102	133	153	89	95	68	124	114	1534
2016	66	67	91	86	104	100	124	100	115	128	72	117	1171
2015	60	76	73	76	88	89	109	53	91	28	36	35	813
2014	0	0	0	0	0	0	0	0	0	34	56	41	131

Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31
3.5mi, 23:56 Running - General Split Summary === 1) 0.62m - 4:33(7:20/m) 125/139bpm 49cal 8.18/8.87mph 2) 0.62m - 4:30(7:14/m) 132/143bpm 52cal 8.3/8.77mph 3) 0.62m - 4:24(7:05/m) 150/161bpm 61cal 8.47/8.97mph 4) 0.62m - 4:02(6:29/m) 151/159bpm 57cal 9.25/9.75mph 5) 0.62m - 3:52(6:13/m) 156/164bpm 53cal 9.65/10.25mph 6) 0.43m - 2:35(6:02/m) 161/167bpm 38cal 9.95/11.31mph Add a comment	1.4mi, 10:14 Running - General Split Summary === 1) 0.62m - 4:29(7:13/m) 144/155bpm 60cal 8.31/8.85mph 2) 0.62m - 4:27(7:10/m) 153/160bpm 63cal 8.38/9.39mph 3) 0.18m - 1:18(7:15/m) 153/162bpm 18cal 8.28/9.43mph Add a comment 3mi, 24:46 Running - General Split Summary === 1) 0.62m - 5:19(8:34/m) 144/161bpm 70cal 7.01/11.15mph 2) 0.44m - 3:43(8:27/m) 157/166bpm 56cal 7.1/11.12mph 3) 0.1m - 36(6:08/m) 150/162bpm 8cal 9.77/11.73mph 4) 0.11m - 1:07(10:11/m) 160/165bpm 16cal 5.89/10.12mph 5) 0.1m - 37(6:22/m) 152/161bpm 8cal 9.44/10.48mph 6) 0.1m - 1:04(10:35/m) 159/163bpm 16cal 5.67/10.08mph 7) 0.09m - 37(6:39/m) 144/159bpm 7cal 9.03/10.67mph 8) 0.11m - 1:07(10:33/m) 156/166bpm 16cal 5.68/10mph 9) 0.09m - 36(6:26/m) 148/160bpm 8cal 9.32/10.58mph 10) 0.1m - 1:01(10:19/m) 160/167bpm 15cal 5.82/9.98mph 11) 0.09m - 36(6:25/m) 134/148bpm 5cal 9.34/10.87mph 12) 0.11m - 1:07(10:27/m) 155/158bpm 15cal 5.74/10.35mph 13) 0.09m - 36(6:22/m) 149/154bpm 8cal 9.43/10.54mph 14) 0.1m - 1:06(10:52/m) 163/173bpm 16cal 5.53/10.31mph 15) 0.1m - 36(6:11/m) 137/151bpm 6cal 9.71/10.83mph 16) 0.11m - 1:06(10:04/m) 157/161bpm 16cal 5.95/10.18mph 17) 0.09m - 35(6:14/m) 153/162bpm 8cal 9.63/10.69mph 18) 0.1m - 1:05(10:29/m) 162/170bpm 16cal 5.72/10.56mph 19) 0.1m - 36(6:21/m) 142/148bpm 7cal 9.45/10.5mph 20) 0.1m - 1:02(10:09/m) 161/168bpm 15cal 5.91/10.27mph 21) 0.1m - 33(5:40/m) 147/159bpm 6cal 10.6/12.59mph 22) 0.01m - 2(5:32/m) 159/159bpm 10.83/11.31mph Add a comment	15.4mi, 1:57:10 Running - General Split Summary === 1) 0.62m - 5:11(8:20/m) 132/148bpm 61cal 7.2/8.01mph 2) 0.62m - 4:55(7:55/m) 149/162bpm 68cal 7.57/8.14mph 3) 0.62m - 5:00(8:03/m) 152/159bpm 71cal 7.45/7.74mph 4) 0.62m - 5:00(8:02/m) 152/163bpm 69cal 7.46/7.78mph 5) 0.62m - 5:13(8:23/m) 149/164bpm 68cal 7.16/7.49mph 6) 0.62m - 5:05(8:11/m) 152/169bpm 70cal 7.33/8.01mph 7) 0.62m - 4:49(7:45/m) 150/157bpm 63cal 7.75/8.12mph 8) 0.62m - 5:01(8:04/m) 148/157bpm 62cal 7.44/8.01mph 9) 0.62m - 4:45(7:38/m) 148/157bpm 58cal 7.86/8.6mph 10) 0.62m - 4:40(7:30/m) 147/157bpm 54cal 8/8.77mph 11) 0.62m - 4:30(7:14/m) 155/161bpm 62cal 8.3/8.77mph 12) 0.62m - 4:35(7:22/m) 156/163bpm 64cal 8.15/8.68mph 13) 0.62m - 4:42(7:34/m) 150/158bpm 57cal 7.93/8.5mph 14) 0.62m - 4:27(7:09/m) 148/155bpm 49cal 8.39/9.27mph 15) 0.62m - 4:59(8:01/m) 151/161bpm 58cal 7.48/8.56mph 16) 0.62m - 4:43(7:35/m) 141/156bpm 33cal 7.92/8.29mph 17) 0.62m - 4:38(7:27/m) 147/154bpm 45cal 8.05/8.37mph 18) 0.62m - 4:58(7:59/m) 142/151bpm 35cal 7.51/8.37mph 19) 0.62m - 4:17(6:54/m) 145/149bpm 35cal 8.69/9.06mph 20) 0.62m - 4:29(7:12/m) 137/143bpm 21cal 8.33/8.52mph 21) 0.62m - 4:40(7:30/m) 145/158bpm 41cal 8/8.37mph 22) 0.62m - 4:24(7:05/m) 152/163bpm 51cal 8.48/9mph 23) 0.62m - 4:28(7:11/m) 148/158bpm 41cal 8.35/8.77mph 24) 0.62m - 4:25(7:06/m) 148/154bpm 40cal 8.45/8.87mph 25) 0.45m - 3:20(7:25/m) 148/154bpm 30cal 8.08/8.7mph Add a comment	6.3mi, 44:01 Running - General Split Summary === 1) 0.62m - 4:40(7:31/m) 143/154bpm 61cal 7.98/8.47mph 2) 0.62m - 4:30(7:15/m) 149/158bpm 62cal 8.28/8.83mph 3) 0.62m - 4:35(7:23/m) 152/161bpm 64cal 8.12/9.04mph 4) 0.62m - 4:19(6:57/m) 142/149bpm 53cal 8.63/9.73mph 5) 0.62m - 4:29(7:14/m) 145/157bpm 56cal 8.3/8.54mph 6) 0.62m - 4:18(6:55/m) 153/159bpm 57cal 8.67/9.1mph 7) 0.62m - 4:21(7:00/m) 154/162bpm 60cal 8.57/8.95mph 8) 0.62m - 4:30(7:15/m) 159/167bpm 65cal 8.27/9mph 9) 0.62m - 4:06(6:36/m) 158/166bpm 58cal 9.09/10.14mph 10) 0.62m - 4:00(6:26/m) 165/170bpm 60cal 9.32/10.18mph 11) 0.04m - 11(5:23/m) 163/164bpm 2cal 11.15/10.27mph Add a comment	5.1mi, 37:27 Running - General Split Summary === 1) 0.62m - 5:18(8:31/m) 137/148bpm 64cal 7.04/7.91mph 2) 0.62m - 4:47(7:42/m) 147/155bpm 65cal 7.79/8.64mph 3) 0.62m - 4:36(7:24/m) 150/161bpm 64cal 8.1/8.35mph 4) 0.62m - 4:30(7:15/m) 154/163bpm 63cal 8.29/8.91mph 5) 0.62m - 4:15(6:50/m) 154/158bpm 60cal 8.78/9.08mph 6) 0.62m - 4:25(7:07/m) 156/161bpm 61cal 8.43/9.33mph 7) 0.62m - 4:26(7:08/m) 155/162bpm 62cal 8.42/9.06mph 8) 0.62m - 4:29(7:13/m) 156/167bpm 63cal 8.32/9mph 9) 0.11m - 42(6:41/m) 158/162bpm 10cal 8.99/9.18mph Add a comment	-	7mi, 53:48 Running - General Split Summary === 1) 0.62m - 4:55(7:55/m) 141/155bpm 63cal 7.58/8.2mph 2) 0.62m - 4:58(7:59/m) 152/158bpm 70cal 7.51/8.1mph 3) 0.62m - 4:45(7:39/m) 154/163bpm 64cal 7.85/8.5mph 4) 0.62m - 4:43(7:36/m) 159/165bpm 69cal 7.9/8.16mph 5) 0.62m - 4:53(7:51/m) 159/166bpm 72cal 7.64/8.29mph 6) 0.62m - 4:42(7:34/m) 160/167bpm 69cal 7.93/8.56mph 7) 0.62m - 4:35(7:22/m) 157/164bpm 65cal 8.14/8.47mph 8) 0.62m - 4:42(7:34/m) 158/162bpm 64cal 7.92/8.16mph 9) 0.62m - 4:47(7:43/m) 159/171bpm 68cal 7.78/8.18mph 10) 0.62m - 4:45(7:39/m) 159/169bpm 68cal 7.85/8.27mph 11) 0.62m - 4:46(7:40/m) 160/168bpm 68cal 7.83/8.14mph 12) 0.17m - 1:17(7:20/m) 155/164bpm 17cal 8.18/8.22mph Add a comment
Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7
8.4mi, 1:05:15 Running - General Split Summary === 1) 0.62m - 5:05(8:12/m) 140/158bpm 63cal 7.32/7.93mph 2) 0.62m - 4:48(7:44/m) 155/162bpm 69cal 7.77/8.16mph 3) 0.62m - 5:06(8:12/m) 157/164bpm 73cal 7.31/7.87mph 4) 0.62m - 4:53(7:51/m) 156/162bpm 67cal 7.64/8.04mph 5) 0.62m - 5:04(8:09/m) 158/163bpm 73cal 7.37/7.7mph 6) 0.62m - 4:40(7:31/m) 152/163bpm 62cal 7.98/8.85mph 7) 0.62m - 5:01(8:04/m) 156/163bpm 69cal 7.44/8.47mph 8) 0.62m - 5:07(8:15/m) 144/166bpm 55cal 7.27/8.79mph 9) 0.62m - 5:02(8:05/m) 156/165bpm 66cal 7.42/8.72mph 10) 0.62m - 4:40(7:31/m) 154/165bpm 60cal 7.98/8.66mph 11) 0.62m - 4:25(7:07/m) 156/161bpm 60cal 8.44/8.95mph 12) 0.62m - 4:26(7:09/m) 159/166bpm 63cal 8.4/8.56mph 13) 0.62m - 4:49(7:44/m) 155/162bpm 63cal 7.75/8.58mph 14) 0.3m - 2:09(7:10/m) 156/160bpm 29cal 8.38/8.79mph Add a comment	1.6mi, 11:53 Running - General Split Summary === 1) 0.62m - 4:46(7:40/m) 139/152bpm 60cal 7.82/8.43mph 2) 0.62m - 4:34(7:21/m) 155/166bpm 64cal 8.17/8.81mph 3) 0.36m - 2:33(7:09/m) 157/161bpm 36cal 8.38/8.39mph Add a comment 3.7mi, 32:29 Running - General Split Summary === 1) 0.62m - 5:05(8:10/m) 135/157bpm 60cal 7.34/8.7mph 2) 0.1m - 1:07(10:45/m) 141/148bpm 14cal 5.58/7.18mph 3) 0.09m - 37(6:43/m) 133/144bpm 6cal 8.94/10.77mph 4) 0.11m - 1:09(10:39/m) 140/146bpm 13cal 5.63/9.04mph 5) 0.1m - 38(6:38/m) 145/150bpm 8cal 9.06/10.62mph 6) 0.11m - 1:18(12:08/m) 153/156bpm 18cal 4.94/9.52mph 7) 0.1m - 37(6:26/m) 151/154bpm 8cal 9.33/10.94mph 8) 0.11m - 1:17(11:30/m) 153/158bpm 17cal 5.22/10.02mph 9) 0.09m - 35(6:16/m) 140/148bpm 6cal 9.58/11.12mph 10) 0.11m - 1:17(11:22/m) 150/155bpm 17cal 5.28/10.52mph 11) 0.1m - 37(6:21/m) 154/159bpm 8cal 9.44/10.27mph 12) 0.11m - 1:13(11:28/m) 158/163bpm 17cal 5.23/9.73mph 13) 0.09m - 37(6:33/m) 160/162bpm 8cal 9.16/10.71mph 14) 0.11m - 1:20(12:28/m) 157/165bpm 19cal 4.82/9.41mph 15) 0.09m - 35(6:16/m) 156/162bpm 8cal 9.57/10.94mph 16) 0.11m - 1:16(11:02/m) 161/163bpm 18cal 5.44/9.71mph 17) 0.1m - 36(6:19/m) 166/174bpm 8cal 9.49/10.44mph 18) 0.11m - 1:15(11:27/m) 168/172bpm 19cal 5.24/9.68mph 19) 0.09m - 37(6:40/m) 155/163bpm 8cal 9/10.08mph 20) 0.11m - 1:14(10:40/m) 162/169bpm 18cal 5.63/9.56mph 21) 0.09m - 35(6:16/m) 157/164bpm 8cal 9.57/11.15mph 22) 0.11m - 1:12(10:28/m) 162/166bpm 17cal 5.74/10.23mph 23) 0.1m - 36(6:17/m) 152/160bpm 8cal 9.55/10.44mph 24) 0.11m - 1:11(10:41/m) 153/158bpm 16cal 5.62/9.79mph 25) 0.09m - 33(5:49/m) 145/154bpm 6cal 10.3/11.81mph 26) 0.62m - 5:14(8:25/m) 155/161bpm 71cal 7.13/10.98mph 27) 0.02m - 8(7:28/m) 151/152bpm 1cal 8.04/7.93mph Add a comment	0.6mi, 4:40 Running - General Add a comment 10.6mi, 1:19:17 Running - General Split Summary === 1) 0.62m - 4:58(8:00/m) 138/150bpm 61cal 7.5/8.25mph 2) 0.62m - 4:55(7:54/m) 145/155bpm 62cal 7.59/8.04mph 3) 0.62m - 4:43(7:36/m) 146/152bpm 61cal 7.9/8.25mph 4) 0.62m - 4:42(7:34/m) 148/155bpm 61cal 7.94/8.41mph 5) 0.62m - 4:49(7:46/m) 150/158bpm 63cal 7.73/8.35mph 6) 0.62m - 4:44(7:37/m) 152/158bpm 63cal 7.87/8.35mph 7) 0.62m - 4:33(7:19/m) 155/159bpm 62cal 8.19/8.56mph 8) 0.62m - 4:40(7:31/m) 151/164bpm 55cal 7.98/8.72mph 9) 0.62m - 4:34(7:21/m) 147/154bpm 53cal 8.16/8.56mph 10) 0.62m - 4:24(7:05/m) 150/153bpm 55cal 8.46/8.72mph 11) 0.62m - 4:28(7:12/m) 150/155bpm 55cal 8.34/8.66mph 12) 0.62m - 4:36(7:25/m) 145/154bpm 46cal 8.1/8.56mph 13) 0.62m - 4:35(7:22/m) 147/154bpm 49cal 8.14/8.52mph 14) 0.62m - 4:32(7:18/m) 150/153bpm 54cal 8.23/8.47mph 15) 0.62m - 4:44(7:37/m) 155/160bpm 63cal 7.88/8.16mph 16) 0.62m - 4:33(7:19/m) 157/162bpm 61cal 8.2/8.72mph 17) 0.62m - 4:31(7:16/m) 162/170bpm 64cal 8.26/8.41mph 18) 0.04m - 15(6:40/m) 163/165bpm 3cal 8.99/8.35mph Add a comment	5.4mi, 44:05 Running - General Split Summary === 1) 0.62m - 5:28(8:48/m) 137/151bpm 66cal 6.82/7.64mph 2) 0.62m - 4:48(7:43/m) 134/145bpm 55cal 7.77/8.72mph 3) 0.62m - 5:13(8:24/m) 145/154bpm 67cal 7.15/8.1mph 4) 0.62m - 5:04(8:09/m) 148/157bpm 67cal 7.36/8.41mph 5) 0.62m - 5:12(8:23/m) 151/158bpm 71cal 7.16/8.54mph 6) 0.62m - 4:56(7:56/m) 148/156bpm 62cal 7.56/8.33mph 7) 0.62m - 5:15(8:27/m) 146/158bpm 62cal 7.1/7.91mph 8) 0.62m - 4:55(7:55/m) 145/151bpm 58cal 7.58/8.25mph 9) 0.44m - 3:14(7:19/m) 142/157bpm 34cal 8.21/8.87mph Add a comment	-	3.2mi, 26:43 Running - General Split Summary === 1) 0.62m - 4:59(8:01/m) 130/144bpm 55cal 7.49/8.58mph 2) 0.62m - 4:52(7:49/m) 145/154bpm 63cal 7.67/8.22mph 3) 0.62m - 6:19(10:11/m) 135/157bpm 68cal 5.89/8.37mph 4) 0.62m - 4:37(7:26/m) 155/163bpm 64cal 8.07/8.58mph 5) 0.62m - 5:11(8:20/m) 153/163bpm 70cal 7.2/8.91mph 6) 0.08m - 45(9:13/m) 152/154bpm 10cal 6.51/7.18mph Add a comment	5.1mi, 38:13 Running - General Split Summary === 1) 0.62m - 4:54(7:53/m) 141/153bpm 62cal 7.61/8.43mph 2) 0.62m - 4:39(7:29/m) 143/153bpm 59cal 8.03/8.41mph 3) 0.62m - 4:52(7:50/m) 152/158bpm 66cal 7.65/8.5mph 4) 0.62m - 4:40(7:30/m) 157/162bpm 66cal 7.99/8.56mph 5) 0.62m - 4:43(7:36/m) 154/164bpm 64cal 7.9/8.93mph 6) 0.62m - 4:38(7:28/m) 157/166bpm 65cal 8.04/9.14mph 7) 0.62m - 4:37(7:26/m) 153/161bpm 61cal 8.07/8.6mph 8) 0.62m - 4:22(7:01/m) 157/163bpm 60cal 8.55/9.66mph 9) 0.12m - 48(6:26/m) 164/166bpm 11cal 9.33/9.37mph Add a comment
Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14
5.1mi, 38:40 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 129/147bpm 52cal 7.43/7.68mph 2) 0.62m - 4:51(7:48/m) 144/151bpm 63cal 7.69/8.25mph 3) 0.62m - 4:44(7:37/m) 137/145bpm 54cal 7.89/8.14mph 4) 0.62m - 4:42(7:34/m) 144/149bpm 59cal 7.92/8.35mph 5) 0.62m - 4:35(7:23/m) 149/153bpm 60cal 8.13/8.35mph 6) 0.62m - 4:50(7:47/m) 152/161bpm 65cal 7.71/8.27mph 7) 0.62m - 4:40(7:30/m) 154/162bpm 63cal 7.99/8.72mph 8) 0.62m - 4:37(7:26/m) 161/166bpm 65cal 8.08/8.35mph 9) 0.09m - 40(7:24/m) 162/163bpm 9cal 8.12/8.06mph Add a comment	10mi, 1:12:29 Running - General Split Summary === 1) 0.62m - 5:50(9:23/m) 125/147bpm 60cal 6.39/8.5mph 2) 0.62m - 5:25(8:43/m) 135/145bpm 61cal 6.88/7.72mph 3) 0.62m - 4:47(7:42/m) 139/147bpm 56cal 7.79/8.01mph 4) 0.62m - 4:38(7:27/m) 148/157bpm 59cal 8.05/8.41mph 5) 0.22m - 2:07(9:35/m) 140/156bpm 23cal 6.27/13.5mph 6) 0.53m - 3:00(5:37/m) 150/157bpm 40cal 10.69/11.71mph 7) 0.12m - 1:00(8:14/m) 151/154bpm 13cal 7.29/10.37mph 8) 0.53m - 3:00(5:41/m) 155/160bpm 41cal 10.56/11.69mph 9) 0.13m - 1:00(7:54/m) 158/162bpm 14cal 7.59/10.33mph 10) 0.53m - 3:00(5:43/m) 152/162bpm 40cal 10.51/11.02mph 11) 0.13m - 1:00(7:38/m) 147/155bpm 12cal 7.86/10.14mph 12) 0.53m - 3:00(5:40/m) 160/170bpm 42cal 10.6/11.1mph 13) 0.12m - 1:00(8:04/m) 165/169bpm 14cal 7.44/10.33mph 14) 0.52m - 3:00(5:49/m) 160/166bpm 42cal 10.32/10.81mph 15) 0.13m - 1:00(7:30/m) 163/167bpm 14cal 8.01/10.18mph 16) 0.53m - 3:00(5:38/m) 161/167bpm 41cal 10.64/11.02mph 17) 0.13m - 1:00(7:32/m) 155/165bpm 12cal 7.97/10.77mph 18) 0.62m - 4:44(7:37/m) 149/163bpm 55cal 7.89/8.16mph 19) 0.62m - 4:37(7:26/m) 154/170bpm 59cal 8.06/8.35mph 20) 0.62m - 4:40(7:30/m) 158/164bpm 64cal 8/8.14mph 21) 0.62m - 4:39(7:29/m) 157/164bpm 62cal 8.01/8.37mph 22) 0.62m - 4:48(7:43/m) 148/158bpm 54cal 7.77/8.18mph 23) 0.27m - 2:15(8:14/m) 152/156bpm 27cal 7.29/8.43mph Add a comment	11.2mi, 1:24:26 Running - General Split Summary === 1) 0.62m - 4:59(8:02/m) 144/157bpm 64cal 7.48/8.16mph 2) 0.62m - 4:41(7:32/m) 149/155bpm 63cal 7.97/8.47mph 3) 0.62m - 4:47(7:42/m) 146/152bpm 62cal 7.79/8.41mph 4) 0.62m - 4:41(7:33/m) 153/160bpm 65cal 7.95/9.2mph 5) 0.62m - 4:38(7:27/m) 156/168bpm 65cal 8.06/9.46mph 6) 0.62m - 4:56(7:56/m) 150/156bpm 64cal 7.56/8.04mph 7) 0.62m - 4:42(7:33/m) 153/159bpm 60cal 7.94/8.29mph 8) 0.62m - 4:45(7:39/m) 153/160bpm 64cal 7.85/8.22mph 9) 0.62m - 4:45(7:38/m) 159/167bpm 67cal 7.86/8.33mph 10) 0.62m - 4:43(7:35/m) 151/159bpm 59cal 7.91/8.45mph 11) 0.62m - 4:31(7:17/m) 154/160bpm 59cal 8.24/8.52mph 12) 0.62m - 4:34(7:21/m) 151/159bpm 55cal 8.17/8.52mph 13) 0.62m - 4:24(7:05/m) 152/163bpm 54cal 8.48/8.87mph 14) 0.62m - 4:48(7:43/m) 152/165bpm 57cal 7.77/8.83mph 15) 0.62m - 4:28(7:11/m) 158/171bpm 59cal 8.35/9.31mph 16) 0.62m - 4:41(7:32/m) 159/170bpm 65cal 7.97/8.35mph 17) 0.62m - 4:35(7:22/m) 160/167bpm 63cal 8.15/8.52mph 18) 0.62m - 4:46(7:40/m) 158/165bpm 61cal 7.83/8.31mph 19) 0m - 4(15:58/m) 156/157bpm 3.76/3.88mph Add a comment	5mi, 34:46 Running - General Split Summary === 1) 0.62m - 4:56(7:56/m) 143/158bpm 62cal 7.57/8.2mph 2) 0.62m - 4:39(7:29/m) 154/162bpm 64cal 8.02/8.81mph 3) 0.62m - 4:28(7:12/m) 160/167bpm 65cal 8.33/9.14mph 4) 0.62m - 4:20(6:58/m) 160/165bpm 62cal 8.61/9.14mph 5) 0.62m - 4:12(6:45/m) 162/167bpm 60cal 8.89/9.54mph 6) 0.62m - 4:03(6:32/m) 160/164bpm 57cal 9.19/9.79mph 7) 0.62m - 3:53(6:15/m) 164/169bpm 54cal 9.6/10.06mph 8) 0.62m - 3:48(6:07/m) 169/175bpm 57cal 9.81/10.75mph 9) 0.06m - 27(7:01/m) 171/173bpm 6cal 8.55/10.33mph Add a comment	4.4mi, 29:55 Running - General Split Summary === 1) 0.62m - 4:47(7:41/m) 143/156bpm 61cal 7.8/9.68mph 2) 0.62m - 4:19(6:58/m) 155/162bpm 61cal 8.62/9.25mph 3) 0.62m - 4:06(6:36/m) 158/163bpm 59cal 9.08/9.23mph 4) 0.62m - 4:17(6:54/m) 151/158bpm 58cal 8.69/9.2mph 5) 0.62m - 4:03(6:32/m) 155/159bpm 57cal 9.19/9.81mph 6) 0.62m - 3:52(6:14/m) 160/167bpm 52cal 9.63/10.04mph 7) 0.62m - 4:07(6:38/m) 161/168bpm 60cal 9.04/10.42mph 8) 0.06m - 22(6:42/m) 165/165bpm 5cal 8.96/8.91mph Add a comment	5.6mi, 40:40 Running - General Split Summary === 1) 0.62m - 4:47(7:41/m) 135/148bpm 58cal 7.8/9.1mph 2) 0.62m - 4:37(7:26/m) 142/153bpm 61cal 8.07/8.87mph 3) 0.62m - 4:38(7:27/m) 154/163bpm 63cal 8.04/9.29mph 4) 0.62m - 4:23(7:04/m) 146/159bpm 58cal 8.5/9.77mph 5) 0.62m - 4:21(6:59/m) 140/158bpm 50cal 8.59/8.7mph 6) 0.62m - 4:25(7:06/m) 148/158bpm 57cal 8.44/8.83mph 7) 0.62m - 4:36(7:24/m) 152/160bpm 63cal 8.11/9.23mph 8) 0.62m - 4:22(7:01/m) 158/162bpm 63cal 8.54/8.91mph 9) 0.62m - 4:11(6:44/m) 158/168bpm 57cal 8.9/9.43mph 10) 0.05m - 20(6:19/m) 159/160bpm 4cal 9.51/9.52mph Add a comment	5mi, 39:27 Running - General Split Summary === 1) 0.62m - 5:06(8:12/m) 140/158bpm 65cal 7.32/8.14mph 2) 0.62m - 4:54(7:52/m) 146/155bpm 65cal 7.62/8.25mph 3) 0.62m - 5:12(8:21/m) 151/163bpm 73cal 7.18/8.16mph 4) 0.62m - 4:39(7:29/m) 154/160bpm 67cal 8.02/9mph 5) 0.62m - 4:51(7:48/m) 156/166bpm 70cal 7.69/8.5mph 6) 0.62m - 4:55(7:55/m) 155/164bpm 67cal 7.59/8.2mph 7) 0.62m - 4:49(7:45/m) 149/161bpm 60cal 7.73/8.31mph 8) 0.62m - 4:42(7:34/m) 154/163bpm 64cal 7.93/8.56mph 9) 0.05m - 21(7:26/m) 159/162bpm 5cal 8.08/8.58mph Add a comment
Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21
5.6mi, 40:40 Running - General Split Summary === 1) 0.62m - 4:48(7:44/m) 142/157bpm 61cal 7.76/8.66mph 2) 0.62m - 4:32(7:17/m) 153/162bpm 64cal 8.23/9.37mph 3) 0.62m - 4:45(7:39/m) 151/161bpm 65cal 7.84/8.75mph 4) 0.62m - 4:28(7:12/m) 147/160bpm 57cal 8.33/8.91mph 5) 0.62m - 4:22(7:01/m) 146/157bpm 55cal 8.55/9.31mph 6) 0.62m - 4:31(7:16/m) 153/160bpm 62cal 8.27/8.7mph 7) 0.62m - 4:48(7:43/m) 156/162bpm 68cal 7.77/8.64mph 8) 0.62m - 4:26(7:08/m) 158/166bpm 63cal 8.42/9mph 9) 0.59m - 4:01(6:50/m) 161/168bpm 58cal 8.79/9.27mph Add a comment	3.8mi, 25:34 Running - General Split Summary === 1) 0.62m - 4:31(7:16/m) 147/159bpm 60cal 8.26/9.16mph 2) 0.62m - 4:21(7:00/m) 156/160bpm 62cal 8.58/9.04mph 3) 0.62m - 4:14(6:48/m) 157/160bpm 60cal 8.82/10.04mph 4) 0.62m - 4:22(7:02/m) 158/161bpm 63cal 8.53/8.97mph 5) 0.62m - 4:03(6:31/m) 164/177bpm 60cal 9.2/9.75mph 6) 0.62m - 3:57(6:22/m) 165/168bpm 59cal 9.44/9.79mph 7) 0.02m - 6(5:19/m) 167/167bpm 1cal 11.29/9.52mph Add a comment 6.7mi, 44:57 Running - General Split Summary === 1) 0.62m - 4:50(7:47/m) 144/152bpm 62cal 7.71/7.99mph 2) 0.62m - 4:44(7:36/m) 150/153bpm 65cal 7.89/8.14mph 3) 0.62m - 4:45(7:39/m) 148/156bpm 64cal 7.84/8.18mph 4) 0.14m - 1:00(7:18/m) 152/157bpm 14cal 8.22/8.35mph 5) 0.28m - 1:30(5:26/m) 162/170bpm 22cal 11.05/11.46mph 6) 0.21m - 1:30(7:16/m) 162/169bpm 22cal 8.26/10.85mph 7) 0.27m - 1:30(5:31/m) 162/170bpm 21cal 10.89/11.42mph 8) 0.2m - 1:30(7:30/m) 161/167bpm 22cal 8/10.81mph 9) 0.18m - 1:00(5:32/m) 160/167bpm 14cal 10.84/11.1mph 10) 0.13m - 1:00(7:44/m) 164/169bpm 14cal 7.76/10.83mph 11) 0.18m - 1:00(5:30/m) 163/168bpm 14cal 10.92/11.19mph 12) 0.14m - 1:00(7:03/m) 163/173bpm 14cal 8.52/10.62mph 13) 0.19m - 1:00(5:23/m) 162/169bpm 14cal 11.16/12.17mph 14) 0.13m - 1:00(7:26/m) 167/170bpm 15cal 8.07/11.1mph 15) 0.19m - 1:00(5:18/m) 164/170bpm 14cal 11.32/11.65mph 16) 0.12m - 1:00(8:02/m) 169/173bpm 15cal 7.47/11.1mph 17) 0.09m - 30(5:51/m) 162/165bpm 7cal 10.25/11.46mph 18) 0.08m - 30(6:39/m) 168/170bpm 7cal 9.01/10.62mph 19) 0.09m - 30(5:25/m) 165/167bpm 7cal 11.08/11.37mph 20) 0.07m - 30(6:49/m) 169/171bpm 7cal 8.8/11mph 21) 0.1m - 30(5:10/m) 171/173bpm 7cal 11.61/12.13mph 22) 0.07m - 30(7:00/m) 173/174bpm 7cal 8.58/11.73mph 23) 0.1m - 30(5:11/m) 170/172bpm 7cal 11.56/12.02mph 24) 0.07m - 30(7:18/m) 172/175bpm 7cal 8.21/11.61mph 25) 0.05m - 15(5:07/m) 170/171bpm 3cal 11.74/12.4mph 26) 0.05m - 15(5:01/m) 172/173bpm 3cal 11.95/12.25mph 27) 0.04m - 15(7:04/m) 174/176bpm 4cal 8.49/11.98mph 28) 0.05m - 15(5:12/m) 174/177bpm 4cal 11.55/11.86mph 29) 0.05m - 15(5:03/m) 170/171bpm 3cal 11.89/11.94mph 30) 0.04m - 15(6:27/m) 172/174bpm 3cal 9.3/11.79mph 31) 0.05m - 15(5:08/m) 174/176bpm 3cal 11.69/12.36mph 32) 0.04m - 15(6:23/m) 173/174bpm 3cal 9.4/12.19mph 33) 0.62m - 4:24(7:05/m) 159/173bpm 62cal 8.47/9.06mph 34) 0.62m - 4:01(6:28/m) 165/169bpm 59cal 9.27/9.46mph 35) 0.2m - 1:13(6:07/m) 168/169bpm 18cal 9.8/9.68mph Add a comment	14.7mi, 1:49:08 Running - General Split Summary === 1) 0.62m - 5:00(8:03/m) 134/143bpm 60cal 7.45/8.01mph 2) 0.62m - 4:56(7:56/m) 144/154bpm 66cal 7.57/7.78mph 3) 0.62m - 4:57(7:58/m) 153/160bpm 70cal 7.54/8.1mph 4) 0.62m - 4:46(7:40/m) 155/159bpm 68cal 7.83/8.18mph 5) 0.62m - 5:00(8:03/m) 160/167bpm 73cal 7.45/7.87mph 6) 0.62m - 4:50(7:47/m) 160/167bpm 68cal 7.72/8.18mph 7) 0.62m - 4:34(7:20/m) 158/165bpm 66cal 8.17/8.43mph 8) 0.62m - 4:48(7:44/m) 155/165bpm 66cal 7.76/8.16mph 9) 0.62m - 4:34(7:21/m) 157/165bpm 64cal 8.16/9mph 10) 0.62m - 4:29(7:13/m) 155/161bpm 61cal 8.32/8.68mph 11) 0.62m - 4:27(7:10/m) 162/168bpm 65cal 8.37/8.68mph 12) 0.62m - 4:42(7:35/m) 153/168bpm 57cal 7.92/8.6mph 13) 0.62m - 4:43(7:35/m) 151/158bpm 55cal 7.91/8.39mph 14) 0.62m - 4:26(7:09/m) 153/162bpm 54cal 8.4/9.1mph 15) 0.62m - 4:53(7:51/m) 146/156bpm 43cal 7.64/8.16mph 16) 0.62m - 4:35(7:22/m) 155/163bpm 58cal 8.15/8.77mph 17) 0.62m - 4:32(7:18/m) 154/162bpm 54cal 8.22/8.75mph 18) 0.62m - 4:35(7:23/m) 151/161bpm 49cal 8.12/8.77mph 19) 0.62m - 4:20(6:58/m) 145/154bpm 30cal 8.61/8.91mph 20) 0.62m - 4:25(7:07/m) 150/154bpm 41cal 8.43/8.62mph 21) 0.62m - 4:26(7:08/m) 153/157bpm 46cal 8.41/9.02mph 22) 0.62m - 4:26(7:08/m) 150/155bpm 41cal 8.41/8.81mph 23) 0.62m - 4:21(7:00/m) 153/160bpm 47cal 8.57/9.41mph 24) 0.37m - 2:22(6:28/m) 159/165bpm 31cal 9.28/9.43mph Add a comment	5mi, 37:57 Running - General Split Summary === 1) 0.62m - 5:07(8:14/m) 135/148bpm 62cal 7.29/8.54mph 2) 0.62m - 4:54(7:54/m) 146/154bpm 66cal 7.6/8.31mph 3) 0.62m - 4:50(7:46/m) 149/155bpm 66cal 7.72/8.27mph 4) 0.62m - 4:45(7:39/m) 148/155bpm 64cal 7.84/8.2mph 5) 0.62m - 4:35(7:23/m) 148/155bpm 61cal 8.13/8.56mph 6) 0.62m - 4:40(7:31/m) 149/159bpm 62cal 7.98/8.93mph 7) 0.62m - 4:33(7:20/m) 148/156bpm 58cal 8.18/8.62mph 8) 0.61m - 4:32(7:28/m) 147/159bpm 54cal 8.04/8.93mph Add a comment	0.2mi, 1:37 Running - General Split Summary === 1) 0.21m - 1:37(7:46/m) 159/167bpm 23cal 7.73/8.66mph Add a comment 5.3mi, 33:01 Running - General Split Summary === 1) 0.62m - 4:04(6:33/m) 134/148bpm 48cal 9.17/10.04mph 2) 0.62m - 3:58(6:23/m) 131/139bpm 44cal 9.39/9.66mph 3) 0.62m - 3:54(6:16/m) 148/165bpm 52cal 9.57/9.83mph 4) 0.62m - 3:51(6:12/m) 160/165bpm 57cal 9.67/9.98mph 5) 0.62m - 4:08(6:39/m) 164/168bpm 62cal 9.03/9.64mph 6) 0.62m - 3:49(6:08/m) 162/173bpm 56cal 9.78/10.35mph 7) 0.62m - 3:38(5:51/m) 167/172bpm 56cal 10.25/11.42mph 8) 0.62m - 3:35(5:47/m) 166/174bpm 54cal 10.38/10.79mph 9) 0.37m - 2:04(5:34/m) 163/173bpm 30cal 10.77/11.19mph Add a comment	9.8mi, 1:14:07 Running - General Split Summary === 1) 0.62m - 4:47(7:42/m) 136/152bpm 59cal 7.78/8.64mph 2) 0.62m - 4:47(7:42/m) 148/155bpm 67cal 7.8/8.64mph 3) 0.62m - 4:42(7:34/m) 145/155bpm 63cal 7.93/8.33mph 4) 0.62m - 4:43(7:35/m) 151/156bpm 67cal 7.91/8.64mph 5) 0.62m - 4:42(7:34/m) 153/158bpm 67cal 7.94/8.14mph 6) 0.62m - 4:51(7:48/m) 155/159bpm 69cal 7.7/7.95mph 7) 0.62m - 4:54(7:54/m) 154/159bpm 70cal 7.6/8.12mph 8) 0.62m - 4:48(7:43/m) 151/156bpm 65cal 7.77/8.37mph 9) 0.62m - 4:43(7:35/m) 151/156bpm 64cal 7.91/8.18mph 10) 0.62m - 4:36(7:24/m) 152/158bpm 62cal 8.12/9.25mph 11) 0.62m - 4:32(7:18/m) 152/160bpm 59cal 8.21/9.23mph 12) 0.62m - 4:25(7:07/m) 157/161bpm 63cal 8.43/8.81mph 13) 0.62m - 4:37(7:25/m) 157/162bpm 65cal 8.08/8.29mph 14) 0.62m - 4:41(7:32/m) 158/165bpm 67cal 7.96/8.47mph 15) 0.62m - 4:40(7:31/m) 158/166bpm 66cal 7.99/8.6mph 16) 0.48m - 3:39(7:40/m) 165/167bpm 55cal 7.82/8.2mph Add a comment	4.6mi, 34:36 Running - General Split Summary === 1) 0.62m - 3:38(5:50/m) 128/145bpm 40cal 10.28/8.22mph 2) 0.62m - 4:49(7:44/m) 143/155bpm 64cal 7.75/8.62mph 3) 0.62m - 4:56(7:57/m) 147/156bpm 67cal 7.55/9.52mph 4) 0.62m - 4:50(7:47/m) 158/166bpm 70cal 7.71/8.41mph 5) 0.62m - 4:58(8:00/m) 159/167bpm 73cal 7.5/8.45mph 6) 0.62m - 4:45(7:39/m) 154/166bpm 64cal 7.84/8.93mph 7) 0.62m - 4:41(7:32/m) 157/165bpm 65cal 7.96/8.85mph 8) 0.27m - 1:59(7:23/m) 158/165bpm 27cal 8.12/8.79mph 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	83.30%
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	80.88%
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	85.73%
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	84.81%
Strathclyde parkrun	5km	24 Aug	17:13	84.40%
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	85.48%
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	84.07%
Victoria parkrun, Glasgow	5km	27 Apr	17:27	83.27%
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	81.41%
Strathclyde parkrun	5km	23 Feb	17:59	80.20%
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	78.54%
GAA Miler Meet	3000mi	4 Jan	10:18	79.48%
Strathclyde parkrun	5km	1 Jan	18:30	77.96%
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	78.38%
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	78.88%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	4 May	17:48	81.03%
Victoria parkrun, Glasgow	5km	28 Apr	18:05	79.76%
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	75.61%
Strathclyde parkrun	5km	24 Jun	18:25	77.73%
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	77.81%
Strathclyde parkrun	5km	6 May	18:39	76.76%
London Marathon	26.2mi	23 Apr	3:23:49	65.05%
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	71.86%
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	74.52%
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	75.01%
Scottish half marathon	13.1mi	18 Sep	1:28:51	70.28%
City of Stirling 10k	10km	11 Sep	38:53	74.14%
Linwood parkrun	5km	3 Sep	17:54	79.39%
LAAA senior 1500m champs	1500mi	3 Sep	4:48	79.17%
Strathclyde parkrun	5km	27 Aug	18:11	78.15%
Shettleston Harriers Open Graded: 3,000m	3000mi	23 Aug	10:23	77.62%
Paisley 10km	10km	21 Aug	39:05	73.77%
Haddington half marathon	13.1mi	13 Aug	1:32:52	67.24%
parkrun du Bois de Boulogne, Paris	5km	2 Jul	18:39	76.20%
Strathclyde parkrun	5km	25 Jun	18:17	77.73%
Brian Goodwin Memorial 10k	10km	17 Jun	38:36	74.69%
Polaroid Series - Vale of Leven 10K	10km	5 Jun	39:03	73.83%
CSSAL - Grangemouth - 3000m	3000mi	29 May	10:32	76.51%
Polaroid Series - Dumbarton 10k	10km	26 May	38:28	74.95%
Polaroid Series - Clydebank 10k	10km	19 May	38:43	74.46%
ClubSportNL Monklands 5k Drumpellier	5km	15 May	18:34	76.54%
Polaroid Series - Helensburgh 10k	10km	12 May	41:54	68.81%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	6 May	18:10	78.23%
Springburn parkrun, Glasgow	5km	23 Apr	18:23	77.30%
Tom Scott Memorial 10 Mile Road Race	10mi	10 Apr	1:05:18	72.31%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	3.15mi	3 Apr	19:02	75.70%
Alloa Half Marathon	13.1mi	20 Mar	1:29:33	69.73%
Down By The River 10k	10km	6 Mar	39:52	71.74%
Great Run Local Glasgow Quays	5km	17 Feb	19:32	72.22%
Scottish Veteran Harriers Club Road Relays	3.66mi	24 Jan	24:24	68.11%
2015	Distance	Date	Result	WAVA
Supernova 5K - The Kelpies, Helix Park	5km	7 Nov	19:16	73.22%
Lanarkshire AAA Road Relay Championships	4km	17 Oct	15:58	66.79%
Dumfries Half Marathon	13.1mi	20 Sep	1:42:05	60.66%
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	76.74%
3k on the Green	3km	26 Jun	10:30	76.17%
Strathclyde parkrun	5km	13 Jun	18:39	75.64%
Polaroid Series - Vale of Leven 10K	10km	7 Jun	39:25	72.55%
Polaroid Series - Clydebank 10k	10km	28 May	38:59	73.36%
Polaroid Series - Dumbarton 10k	10km	21 May	39:36	72.22%
Polaroid Series - Helensburgh 10k	10km	14 May	39:40	72.10%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5km	29 Apr	18:57	74.45%
Balfron 10K	10km	26 Apr	41:32	68.86%
Strathclyde parkrun	5km	11 Apr	19:26	72.60%
Tom Scott Memorial 10 Mile Road Race	10mi	5 Apr	1:07:53	68.98%
Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston	3.15mi	29 Mar	19:44	72.48%
Strathclyde parkrun	5km	7 Mar	19:34	71.58%
Scottish National XC Champs - Senior Men - Falkirk	12km	22 Feb	52:38	65.16%
2014	Distance	Date	Result	WAVA
West District XC Championships	10km	6 Dec	45:45	62.01%
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	72.17%
West District XC Relays	4km	11 Oct	15:22	68.86%
Great Scottish Run Half Marathon	13.1mi	5 Oct	1:32:45	66.22%
Paisley 10km	10km	31 Aug	41:14	68.81%
Strathclyde parkrun	5km	9 Aug	19:30	71.82%
Glasgow Park Run - Pollok Park	5km	24 May	20:55	66.96%

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