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markgallmac M45

About

Race Times

All Races

Mileage

Training

Blog

Motherwell AC, Scottish Veteran Harriers Club

Races
92
Miles
5694
WAVA
82.88%
1500m
4:48
3000m
10:18
5000m
18:24
5k
17:43
10k
36:27
10M
1:00:42
Half
1:27:37
Mara
3:11:37

About Me

born again runner
markgallmac.wordpress.com

Race Standard

Cheetah (81)

Current Status

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

Planned Races

16 May 19	Babcock Dumbarton 10k
26 May 19	Babcock Shettleston 10K
21 Jun 19	Brian Goodwin Memorial 10k

Groups

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

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2014	2015	2016	2017	2018	2019
1500m	LAAA senior 1500m champs1500m	4:48	5:09	79.17	2			4:48		4:55
3000m	GAA Miler Meet3000m	10:18	5:32	79.48	6			10:23		11:36	10:18
4km	Lanarkshire AAA Road Relay Championships4km	14:33	5:51	73.86	4	16:05	15:58	14:33
2.5mi	Lanarkshire AAA Road Relays - Senior Men2.5mi	15:37	6:15	71.94	1	15:37
5km	Allan Scally Road Relays5km	17:43	5:42	81.28	27	19:30	18:23	17:54	18:24	17:48	17:43
3.2mi	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston3.2mi	19:02	6:03	75.52	2		19:44	19:02
3.7mi	Scottish Veteran Harriers Club Road Relays3.7mi	21:38	5:55	78.42	3			24:24	22:28		21:38
5.9mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.9mi	34:46	5:57	81.81	1						34:46
10km	Grangemouth Round the Houses 10k10km	36:27	5:52	82.88	27	41:14	38:59	38:26	37:46	38:11	36:27
12km	Scottish National XC Champs - Senior Men - Falkirk12km	52:38	7:04	66.64	1		52:38
12.5km	Kirkintilloch Olympians 12.5 Km Road Race12.5km	49:28	6:22	76.23	1						49:28
15km	Devilla Forest 15k15km	1:01:49	6:38	73.83	1						1:01:49
10mi	Tom Scott Memorial 10 Mile Road Race10mi	1:00:42	6:04	81.67	4		1:07:53	1:05:18	1:03:51		1:00:42
13.1mi	Alloa Half Marathon13.1mi	1:27:37	6:41	73.90	8	1:32:45	1:42:05	1:28:51	1:27:37	1:28:19
26.2mi	Greater Manchester Marathon26.2mi	3:11:37	7:19	70.88	2				3:23:49	3:11:37

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	100	140	141	88	0	0	0	0	0	0	0	0	469
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

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3
4.6mi, 37:13 Running - General Split Summary === 1) 0.62m - 4:38(7:27/m) 135/153bpm 57cal 8.05/8.41mph 2) 0.12m - 1:22(11:10/m) 152/157bpm 19cal 5.38/14.15mph 3) 0.12m - 39(5:13/m) 145/150bpm 9cal 11.49/12.71mph 4) 0.02m - 30(25:50/m) 145/149bpm 6cal 2.32/11.61mph 5) 0.25m - 1:20(5:22/m) 159/170bpm 19cal 11.16/11.9mph 6) 0.04m - 1:00(28:29/m) 162/171bpm 15cal 2.11/11.04mph 7) 0.37m - 2:01(5:24/m) 156/174bpm 28cal 11.12/11.84mph 8) 0.06m - 1:30(23:11/m) 155/174bpm 21cal 2.59/11.21mph 9) 0.5m - 2:44(5:30/m) 155/168bpm 38cal 10.92/12.48mph 10) 0.08m - 2:00(26:13/m) 154/172bpm 28cal 2.29/10.98mph 11) 0.62m - 3:22(5:25/m) 162/174bpm 50cal 11.07/12.4mph 12) 0.08m - 2:30(32:23/m) 150/172bpm 31cal 1.85/11.23mph 13) 0.5m - 2:40(5:23/m) 149/160bpm 34cal 11.16/11.94mph 14) 0.08m - 2:00(24:20/m) 142/156bpm 22cal 2.47/11.15mph 15) 0.37m - 1:56(5:11/m) 138/150bpm 19cal 11.58/12.23mph 16) 0.07m - 1:30(22:05/m) 141/146bpm 16cal 2.72/11.73mph 17) 0.25m - 1:17(5:10/m) 146/162bpm 14cal 11.61/12.67mph 18) 0.04m - 1:00(24:30/m) 152/161bpm 13cal 2.45/11.75mph 19) 0.12m - 36(4:48/m) 148/153bpm 7cal 12.5/13.48mph 20) 0.03m - 30(15:38/m) 151/154bpm 6cal 3.84/13.19mph 21) 0.25m - 1:57(7:52/m) 154/160bpm 27cal 7.63/8.41mph 22) 0.02m - 11(8:27/m) 154/155bpm 2cal 7.1/7.49mph Add a comment	3.7mi, 27:13 Running - General Split Summary === 1) 0.62m - 5:00(8:03/m) 139/159bpm 64cal 7.46/8.72mph 2) 0.62m - 4:35(7:22/m) 148/157bpm 65cal 8.15/9.16mph 3) 0.62m - 4:28(7:11/m) 152/156bpm 65cal 8.35/8.85mph 4) 0.62m - 4:35(7:23/m) 153/162bpm 65cal 8.14/8.58mph 5) 0.62m - 4:24(7:05/m) 148/159bpm 57cal 8.46/9.04mph 6) 0.58m - 4:11(7:10/m) 160/167bpm 63cal 8.38/8.72mph Add a comment	-	9.9mi, 1:00:43 Running - General Split Summary === 1) 0.62m - 3:45(6:02/m) 123/139bpm 40cal 9.96/11.63mph 2) 0.62m - 3:52(6:14/m) 157/169bpm 57cal 9.62/9.93mph 3) 0.62m - 3:45(6:02/m) 167/169bpm 59cal 9.95/10.83mph 4) 0.62m - 3:52(6:13/m) 168/172bpm 61cal 9.65/9.87mph 5) 0.62m - 4:00(6:26/m) 169/176bpm 64cal 9.33/10.5mph 6) 0.62m - 3:57(6:21/m) 169/176bpm 61cal 9.46/10.42mph 7) 0.62m - 3:39(5:53/m) 164/168bpm 56cal 10.19/10.69mph 8) 0.62m - 3:44(6:01/m) 166/170bpm 58cal 9.97/10.23mph 9) 0.62m - 3:50(6:11/m) 168/174bpm 60cal 9.71/10.23mph 10) 0.62m - 3:52(6:13/m) 175/177bpm 64cal 9.64/9.71mph 11) 0.62m - 3:49(6:08/m) 169/177bpm 60cal 9.78/10.58mph 12) 0.62m - 3:53(6:16/m) 168/175bpm 61cal 9.58/10.06mph 13) 0.62m - 3:52(6:14/m) 174/177bpm 64cal 9.63/10.12mph 14) 0.62m - 3:51(6:11/m) 175/179bpm 64cal 9.7/10.14mph 15) 0.62m - 3:41(5:56/m) 176/179bpm 62cal 10.11/10.27mph 16) 0.6m - 3:20(5:35/m) 177/182bpm 56cal 10.74/12.73mph Add a comment 0.4mi, 3:23 Running - General Split Summary === 1) 0.39m - 3:23(8:41/m) 133/151bpm 41cal 6.91/7.41mph Add a comment 1.1mi, 8:45 Running - General Split Summary === 1) 0.62m - 5:04(8:09/m) 135/143bpm 63cal 7.36/7.76mph 2) 0.45m - 3:41(8:08/m) 144/151bpm 50cal 7.37/7.47mph Add a comment	3.9mi, 29:21 Running - General Split Summary === 1) 0.62m - 4:51(7:48/m) 142/156bpm 64cal 7.7/9.23mph 2) 0.62m - 4:36(7:24/m) 144/155bpm 62cal 8.12/8.54mph 3) 0.62m - 4:57(7:58/m) 155/167bpm 73cal 7.53/8.6mph 4) 0.62m - 4:57(7:59/m) 153/165bpm 71cal 7.52/8.7mph 5) 0.62m - 4:28(7:12/m) 154/165bpm 65cal 8.33/8.95mph 6) 0.62m - 4:29(7:13/m) 156/162bpm 66cal 8.32/8.7mph 7) 0.15m - 1:03(7:05/m) 160/162bpm 15cal 8.47/8.43mph Add a comment	-	0.2mi, 1:32 Running - General Split Summary === 1) 0.17m - 1:32(8:52/m) 143/151bpm 20cal 6.77/7.81mph Add a comment 3.1mi, 23:44 Running - General Split Summary === 1) 0.32m - 1:35(4:58/m) 149/160bpm 21cal 12.08/13.05mph 2) 0.08m - 1:32(19:16/m) 152/170bpm 22cal 3.11/12.08mph 3) 0.31m - 1:36(5:07/m) 151/158bpm 22cal 11.72/12.84mph 4) 0.08m - 1:38(19:10/m) 148/159bpm 22cal 3.13/11.67mph 5) 0.31m - 1:38(5:13/m) 147/155bpm 22cal 11.52/12.46mph 6) 0.08m - 1:32(20:15/m) 142/160bpm 19cal 2.96/11.5mph 7) 0.31m - 1:38(5:14/m) 143/153bpm 21cal 11.48/12.56mph 8) 0.08m - 1:31(19:06/m) 135/149bpm 16cal 3.14/11.46mph 9) 0.31m - 1:38(5:10/m) 133/143bpm 17cal 11.62/12.61mph 10) 0.07m - 1:32(21:17/m) 137/144bpm 18cal 2.82/11.44mph 11) 0.31m - 1:37(5:13/m) 138/148bpm 18cal 11.49/12.06mph 12) 0.09m - 1:32(16:22/m) 133/147bpm 15cal 3.67/11.69mph 13) 0.31m - 1:38(5:14/m) 135/150bpm 17cal 11.47/12.38mph 14) 0.08m - 1:29(18:54/m) 140/148bpm 18cal 3.18/11.5mph 15) 0.31m - 1:36(5:07/m) 140/147bpm 18cal 11.73/12.56mph 16) 0.01m - 3(3:38/m) 141/141bpm 16.54/12.65mph Add a comment 0.6mi, 4:38 Running - General Split Summary === 1) 0.62m - 4:37(7:26/m) 142/151bpm 62cal 8.08/8.39mph 2) 0m - 1(5:34/m) 135/135bpm 10.77/8.01mph Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
-	3.8mi, 26:16 Running - General Split Summary === 1) 0.62m - 4:42(7:34/m) 137/153bpm 59cal 7.92/8.58mph 2) 0.62m - 4:24(7:05/m) 156/167bpm 65cal 8.48/9.02mph 3) 0.62m - 4:17(6:53/m) 161/170bpm 65cal 8.71/9.48mph 4) 0.62m - 4:10(6:42/m) 165/171bpm 64cal 8.96/9.83mph 5) 0.62m - 4:26(7:08/m) 160/172bpm 67cal 8.42/9.66mph 6) 0.62m - 4:04(6:33/m) 165/175bpm 64cal 9.16/10.56mph 7) 0.04m - 13(5:12/m) 174/175bpm 3cal 11.53/11mph Add a comment	-	-	-	3.5mi, 24:49 Running - General Split Summary === 1) 0.62m - 4:34(7:20/m) 133/153bpm 51cal 8.18/9.1mph 2) 0.62m - 4:21(6:59/m) 149/155bpm 61cal 8.59/9.06mph 3) 0.62m - 4:14(6:49/m) 153/161bpm 60cal 8.81/9.37mph 4) 0.62m - 4:10(6:43/m) 148/158bpm 57cal 8.93/9.14mph 5) 0.62m - 4:13(6:48/m) 150/158bpm 57cal 8.83/8.81mph 6) 0.44m - 3:17(7:31/m) 160/169bpm 48cal 7.98/8.81mph Add a comment	-
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
3.3mi, 22:07 Running - General Split Summary === 1) 0.62m - 4:37(7:26/m) 142/160bpm 58cal 8.08/9.12mph 2) 0.62m - 4:23(7:03/m) 160/167bpm 65cal 8.52/9.43mph 3) 0.62m - 4:11(6:44/m) 167/174bpm 65cal 8.92/9.27mph 4) 0.62m - 3:58(6:23/m) 170/177bpm 62cal 9.41/10.04mph 5) 0.62m - 3:43(5:59/m) 173/179bpm 60cal 10.03/10.35mph 6) 0.22m - 1:16(5:43/m) 170/176bpm 20cal 10.49/11.33mph Add a comment	6mi, 40:23 Running - General Split Summary === 1) 0.62m - 4:39(7:29/m) 128/156bpm 52cal 8.01/9.12mph 2) 0.62m - 4:29(7:12/m) 150/160bpm 63cal 8.33/8.79mph 3) 0.62m - 4:21(6:59/m) 158/164bpm 64cal 8.59/9.23mph 4) 0.62m - 4:05(6:35/m) 152/158bpm 57cal 9.12/9.35mph 5) 0.62m - 4:03(6:31/m) 164/176bpm 61cal 9.2/9.6mph 6) 0.62m - 3:58(6:23/m) 173/177bpm 64cal 9.4/9.68mph 7) 0.62m - 3:44(6:01/m) 170/177bpm 59cal 9.97/11.77mph 8) 0.62m - 4:21(7:01/m) 163/170bpm 63cal 8.56/9.25mph 9) 0.62m - 4:01(6:28/m) 156/173bpm 54cal 9.28/9.91mph 10) 0.44m - 2:41(6:06/m) 149/159bpm 31cal 9.83/10.96mph Add a comment	-	6.2mi, 36:28 Running - General Split Summary === 1) 0.62m - 3:35(5:47/m) 115/155bpm 37cal 10.39/11.29mph 2) 0.62m - 3:39(5:53/m) 121/147bpm 41cal 10.2/10.4mph 3) 0.62m - 3:38(5:50/m) 134/143bpm 42cal 10.27/10.44mph 4) 0.62m - 3:42(5:57/m) 132/145bpm 40cal 10.08/10.33mph 5) 0.62m - 3:43(5:58/m) 146/150bpm 49cal 10.05/10.33mph 6) 0.62m - 3:45(6:02/m) 152/158bpm 52cal 9.95/10.81mph 7) 0.62m - 3:40(5:54/m) 153/157bpm 51cal 10.17/10.25mph 8) 0.62m - 3:43(5:58/m) 156/163bpm 52cal 10.05/10.92mph 9) 0.62m - 3:33(5:43/m) 139/161bpm 39cal 10.5/10.9mph 10) 0.62m - 3:25(5:30/m) 150/155bpm 45cal 10.9/11.27mph 11) 0.02m - 6(3:54/m) 154/155bpm 1cal 15.41/12.33mph Add a comment 1.7mi, 13:12 Running - General Split Summary === 1) 0.62m - 4:58(7:59/m) 148/159bpm 67cal 7.51/8.25mph 2) 0.62m - 4:48(7:43/m) 160/164bpm 72cal 7.77/8.33mph 3) 0.44m - 3:27(7:49/m) 161/165bpm 49cal 7.67/8.27mph Add a comment	3.7mi, 27:16 Running - General Split Summary === 1) 0.62m - 4:48(7:43/m) 130/142bpm 56cal 7.78/9.04mph 2) 0.62m - 4:33(7:20/m) 145/155bpm 63cal 8.18/8.64mph 3) 0.62m - 4:31(7:16/m) 157/165bpm 66cal 8.26/8.7mph 4) 0.35m - 2:41(7:39/m) 164/173bpm 41cal 7.84/8.01mph 5) 0.62m - 4:29(7:13/m) 158/170bpm 65cal 8.32/8.7mph 6) 0.62m - 4:24(7:05/m) 160/165bpm 66cal 8.47/9.02mph 7) 0.27m - 1:51(6:54/m) 162/169bpm 28cal 8.7/9.14mph Add a comment	0.7mi, 5:50 Running - General Split Summary === 1) 0.62m - 5:19(8:33/m) 150/157bpm 74cal 7.02/7.51mph 2) 0.06m - 31(9:02/m) 155/158bpm 7cal 6.64/6.89mph Add a comment 3.7mi, 25:07 Running - General Split Summary === 1) 0.31m - 1:41(5:29/m) 116/129bpm 15cal 10.95/12.54mph 2) 0.31m - 2:27(7:56/m) 136/149bpm 31cal 7.57/10.79mph 3) 0.3m - 1:45(5:48/m) 140/146bpm 23cal 10.33/12.15mph 4) 0.31m - 2:23(7:44/m) 146/156bpm 33cal 7.76/10.16mph 5) 0.3m - 1:44(5:50/m) 164/172bpm 27cal 10.29/11.96mph 6) 0.31m - 2:29(8:03/m) 162/175bpm 37cal 7.45/10.21mph 7) 0.32m - 1:41(5:21/m) 167/178bpm 25cal 11.22/11.96mph 8) 0.3m - 2:30(8:20/m) 160/173bpm 37cal 7.2/8.16mph 9) 0.31m - 1:39(5:24/m) 165/174bpm 25cal 11.1/12.38mph 10) 0.31m - 2:52(9:13/m) 157/170bpm 41cal 6.51/11.12mph 11) 0.31m - 1:35(5:08/m) 153/157bpm 22cal 11.7/12.71mph 12) 0.28m - 2:15(8:08/m) 157/162bpm 32cal 7.37/11.73mph 13) 0.01m - 6(15:20/m) 155/155bpm 1cal 3.91/7.35mph Add a comment 0.7mi, 6:45 Running - General Split Summary === 1) 0.62m - 5:42(9:10/m) 106/132bpm 43cal 6.54/7.51mph 2) 0.11m - 1:03(9:18/m) 122/128bpm 10cal 6.45/6.95mph Add a comment	3.9mi, 29:10 Running - General Split Summary === 1) 0.62m - 4:58(8:00/m) 141/152bpm 65cal 7.5/8.25mph 2) 0.62m - 4:30(7:15/m) 144/158bpm 60cal 8.27/8.81mph 3) 0.62m - 4:46(7:41/m) 148/157bpm 65cal 7.81/8.62mph 4) 0.62m - 4:52(7:50/m) 155/161bpm 69cal 7.67/8.85mph 5) 0.62m - 4:33(7:19/m) 147/162bpm 59cal 8.21/8.85mph 6) 0.62m - 4:28(7:11/m) 146/152bpm 56cal 8.36/8.54mph 7) 0.15m - 1:04(7:07/m) 141/144bpm 12cal 8.44/8.6mph Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
-	8mi, 57:20 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 146/161bpm 67cal 7.43/8.47mph 2) 0.62m - 4:39(7:29/m) 158/163bpm 67cal 8.02/8.43mph 3) 0.62m - 4:32(7:17/m) 163/169bpm 68cal 8.24/9.04mph 4) 0.62m - 4:14(6:48/m) 160/165bpm 63cal 8.81/9.08mph 5) 0.62m - 4:18(6:56/m) 159/166bpm 63cal 8.66/9.08mph 6) 0.62m - 4:31(7:16/m) 162/172bpm 67cal 8.25/9mph 7) 0.62m - 4:27(7:10/m) 167/178bpm 68cal 8.38/9.12mph 8) 0.62m - 4:19(6:58/m) 167/175bpm 66cal 8.62/8.85mph 9) 0.62m - 4:34(7:20/m) 166/174bpm 69cal 8.18/8.83mph 10) 0.62m - 4:27(7:09/m) 171/176bpm 70cal 8.39/9.2mph 11) 0.62m - 4:33(7:19/m) 169/177bpm 71cal 8.19/9.35mph 12) 0.62m - 4:25(7:07/m) 167/174bpm 65cal 8.43/8.95mph 13) 0.49m - 3:20(6:45/m) 163/172bpm 47cal 8.88/9.41mph Add a comment	0.8mi, 7:21 Running - General Split Summary === 1) 0.62m - 5:40(9:07/m) 138/154bpm 70cal 6.58/8.43mph 2) 0.19m - 1:41(8:53/m) 147/153bpm 23cal 6.76/7.37mph Add a comment 3.4mi, 29:42 Running - General Split Summary === 1) 0.3m - 1:37(5:25/m) 123/135bpm 16cal 11.08/12.4mph 2) 0.03m - 1:31(55:37/m) 120/133bpm 15cal 1.08/11.12mph 3) 0.3m - 1:35(5:13/m) 129/142bpm 16cal 11.48/11.96mph 4) 0.03m - 1:31(48:57/m) 125/140bpm 16cal 1.23/11.52mph 5) 0.3m - 1:37(5:21/m) 132/142bpm 18cal 11.2/12.4mph 6) 0.04m - 1:31(36:42/m) 129/141bpm 16cal 1.64/11.29mph 7) 0.3m - 1:37(5:21/m) 133/150bpm 18cal 11.2/12.71mph 8) 0.04m - 1:31(39:54/m) 140/151bpm 19cal 1.5/11mph 9) 0.3m - 1:37(5:22/m) 138/144bpm 19cal 11.17/13.13mph 10) 0.05m - 1:32(32:38/m) 138/145bpm 18cal 1.84/10.81mph 11) 0.3m - 1:37(5:25/m) 139/150bpm 19cal 11.08/12.44mph 12) 0.04m - 1:31(38:23/m) 140/153bpm 18cal 1.56/11.04mph 13) 0.3m - 1:38(5:22/m) 143/157bpm 20cal 11.19/11.98mph 14) 0.04m - 1:30(35:03/m) 141/156bpm 17cal 1.71/11.15mph 15) 0.3m - 1:36(5:16/m) 140/150bpm 19cal 11.39/12.56mph 16) 0.04m - 1:31(43:05/m) 138/150bpm 17cal 1.39/11.33mph 17) 0.3m - 1:36(5:24/m) 137/146bpm 17cal 11.12/12.59mph 18) 0.04m - 1:30(38:29/m) 136/150bpm 16cal 1.56/11.02mph 19) 0.29m - 1:34(5:20/m) 136/145bpm 16cal 11.27/11.73mph 20) 0.01m - 2(2:48/m) 137/138bpm 21.48/11.12mph Add a comment 1.6mi, 14:05 Running - General Split Summary === 1) 0.62m - 5:56(9:34/m) 143/156bpm 76cal 6.28/7.39mph 2) 0.62m - 5:57(9:34/m) 138/148bpm 70cal 6.27/7.01mph 3) 0.31m - 2:12(7:10/m) 134/146bpm 24cal 8.37/14.59mph Add a comment	14.5mi, 1:41:46 Running - General Split Summary === 1) 0.62m - 4:50(7:46/m) 140/150bpm 62cal 7.72/8.14mph 2) 0.62m - 4:28(7:12/m) 144/151bpm 59cal 8.34/9.04mph 3) 0.62m - 4:32(7:18/m) 150/160bpm 62cal 8.22/9.06mph 4) 0.62m - 4:32(7:18/m) 155/162bpm 64cal 8.21/8.64mph 5) 0.62m - 4:42(7:34/m) 156/163bpm 66cal 7.93/8.22mph 6) 0.62m - 4:25(7:06/m) 156/161bpm 63cal 8.44/9.02mph 7) 0.62m - 4:23(7:03/m) 155/163bpm 61cal 8.52/9.18mph 8) 0.62m - 4:21(7:00/m) 155/161bpm 60cal 8.57/9.12mph 9) 0.62m - 4:44(7:37/m) 155/163bpm 64cal 7.87/8.54mph 10) 0.62m - 4:33(7:19/m) 157/162bpm 61cal 8.2/9.27mph 11) 0.62m - 4:30(7:15/m) 147/157bpm 48cal 8.28/8.87mph 12) 0.62m - 4:36(7:25/m) 144/153bpm 43cal 8.1/8.83mph 13) 0.62m - 4:44(7:37/m) 144/150bpm 46cal 7.87/8.66mph 14) 0.62m - 4:25(7:07/m) 154/164bpm 57cal 8.44/9.02mph 15) 0.62m - 4:20(6:58/m) 151/157bpm 51cal 8.61/9.1mph 16) 0.62m - 4:06(6:35/m) 150/158bpm 46cal 9.11/9.93mph 17) 0.62m - 4:20(6:58/m) 155/159bpm 57cal 8.61/9.29mph 18) 0.62m - 4:01(6:27/m) 162/170bpm 58cal 9.29/9.58mph 19) 0.62m - 4:00(6:27/m) 155/160bpm 50cal 9.3/9.52mph 20) 0.62m - 3:55(6:18/m) 153/160bpm 43cal 9.52/9.68mph 21) 0.62m - 4:01(6:27/m) 144/152bpm 27cal 9.3/10.46mph 22) 0.62m - 4:03(6:31/m) 146/156bpm 32cal 9.2/10mph 23) 0.62m - 4:00(6:26/m) 150/161bpm 38cal 9.33/10.12mph 24) 0.22m - 1:16(5:48/m) 144/151bpm 8cal 10.34/11.44mph Add a comment	3.4mi, 24:42 Running - General Split Summary === 1) 0.62m - 4:59(8:02/m) 138/152bpm 62cal 7.47/8.58mph 2) 0.62m - 4:30(7:14/m) 147/153bpm 61cal 8.29/8.58mph 3) 0.62m - 4:29(7:14/m) 144/152bpm 59cal 8.3/8.81mph 4) 0.62m - 4:10(6:42/m) 152/159bpm 58cal 8.95/11.1mph 5) 0.62m - 4:17(6:54/m) 150/161bpm 58cal 8.69/8.93mph 6) 0.32m - 2:16(7:04/m) 153/159bpm 32cal 8.49/9.29mph Add a comment	1.1mi, 9:47 Running - General Split Summary === 1) 0.62m - 5:35(8:59/m) 146/157bpm 76cal 6.68/7.06mph 2) 0.49m - 4:12(8:32/m) 151/158bpm 60cal 7.03/7.6mph Add a comment 5.7mi, 39:05 Running - General Split Summary === 1) 0.62m - 3:42(5:57/m) 140/152bpm 47cal 10.09/11.69mph 2) 0.05m - 20(6:08/m) 143/144bpm 4cal 9.78/10mph 3) 0.03m - 59(38:38/m) 144/148bpm 13cal 1.55/9.91mph 4) 0.62m - 3:36(5:47/m) 149/157bpm 50cal 10.38/11.92mph 5) 0.07m - 25(6:21/m) 150/153bpm 5cal 9.45/10.5mph 6) 0.03m - 59(38:20/m) 142/150bpm 12cal 1.57/9.96mph 7) 0.62m - 3:42(5:57/m) 147/159bpm 50cal 10.07/10.98mph 8) 0.06m - 19(5:47/m) 157/159bpm 4cal 10.37/10.25mph 9) 0.03m - 59(39:25/m) 152/161bpm 13cal 1.52/10.23mph 10) 0.62m - 3:36(5:47/m) 153/162bpm 51cal 10.38/11.67mph 11) 0.06m - 25(6:26/m) 145/151bpm 5cal 9.32/10.46mph 12) 0.03m - 59(32:39/m) 138/144bpm 11cal 1.84/10.1mph 13) 0.62m - 3:42(5:57/m) 140/148bpm 43cal 10.08/11.08mph 14) 0.06m - 20(5:56/m) 143/144bpm 3cal 10.11/10.08mph 15) 0.03m - 59(37:50/m) 136/144bpm 10cal 1.59/10.1mph 16) 0.62m - 3:37(5:48/m) 139/149bpm 39cal 10.33/11.17mph 17) 0.06m - 24(6:09/m) 144/148bpm 4cal 9.75/10.75mph 18) 0.03m - 59(37:57/m) 140/149bpm 11cal 1.58/10.44mph 19) 0.62m - 3:44(6:00/m) 141/147bpm 43cal 10/11.12mph 20) 0.05m - 17(6:10/m) 147/149bpm 3cal 9.72/10.16mph 21) 0.02m - 1:00(53:28/m) 141/150bpm 11cal 1.12/10.1mph 22) 0.62m - 3:32(5:41/m) 145/157bpm 43cal 10.55/11.67mph 23) 0.09m - 30(5:35/m) 153/157bpm 6cal 10.75/11.19mph 24) 0.01m - 2(5:58/m) 154/155bpm 10.06/10.83mph Add a comment 1.3mi, 10:30 Running - General Split Summary === 1) 0.62m - 5:22(8:38/m) 128/147bpm 60cal 6.95/8.08mph 2) 0.62m - 4:50(7:46/m) 141/149bpm 61cal 7.72/15.45mph 3) 0.06m - 18(4:54/m) 116/121bpm 2cal 12.25/16.07mph Add a comment	3.7mi, 27:17 Running - General Split Summary === 1) 0.62m - 4:52(7:50/m) 119/131bpm 49cal 7.65/8.18mph 2) 0.62m - 4:39(7:28/m) 130/138bpm 54cal 8.03/8.37mph 3) 0.62m - 4:24(7:06/m) 136/145bpm 54cal 8.46/9.14mph 4) 0.62m - 4:37(7:26/m) 138/144bpm 57cal 8.07/8.77mph 5) 0.62m - 4:23(7:04/m) 145/152bpm 59cal 8.49/8.87mph 6) 0.61m - 4:21(7:08/m) 149/163bpm 58cal 8.41/9.41mph Add a comment

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

markgallmac M45

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