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markgallmac M45

About

Race Times

All Races

Mileage

Training

Blog

Motherwell AC, Scottish Veteran Harriers Club

Races
85
Miles
5409
WAVA
80.90%
1500m
4:48
3000m
10:18
5000m
18:24
5k
17:48
10k
37:46
10M
1:03:51
Half
1:27:37
Mara
3:11:37

About Me

born again runner
markgallmac.wordpress.com

Race Standard

Mallard (77)

Current Status

Manchester marathon done, re focus on trying to run a decent 5 or 10k.

Planned Races

02 Mar 19	Allan Scally Road Relays
09 Mar 19	Jack Crawford Springburn Cup
31 Mar 19	Tom Scott Memorial 10 Mile Road Race
14 Apr 19	Grangemouth Round the Houses 10k
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	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion5km	17:48	5:44	80.90	25	19:30	18:23	17:54	18:24	17:48	18:30
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
10km	Brian Goodwin Memorial 10k10km	37:46	6:05	78.75	25	41:14	38:59	38:26	37:46	38:11
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
10mi	Tom Scott Memorial 10 Mile Road Race10mi	1:03:51	6:23	76.39	3		1:07:53	1:05:18	1:03:51
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	84	0	0	0	0	0	0	0	0	0	0	184
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 22nd Jan Jan 22	Wed 23rd Jan Jan 23	Thu 24th Jan Jan 24	Fri 25th Jan Jan 25	Sat 26th Jan Jan 26	Sun 27th Jan Jan 27	Mon 28th Jan Jan 28
1.8mi, 14:37 Running - General Split Summary === 1) 0.62m - 5:11(8:20/m) 151/164bpm 69cal 7.2/7.99mph 2) 0.62m - 4:52(7:50/m) 159/163bpm 68cal 7.65/7.93mph 3) 0.55m - 4:34(8:14/m) 159/165bpm 63cal 7.29/7.74mph Add a comment 4mi, 24:14 Running - General Split Summary === 1) 0.62m - 3:45(6:02/m) 114/124bpm 31cal 9.96/12.42mph 2) 0.62m - 3:45(6:03/m) 136/172bpm 42cal 9.92/10.85mph 3) 0.62m - 3:53(6:16/m) 169/181bpm 57cal 9.59/11.4mph 4) 0.62m - 3:52(6:13/m) 170/181bpm 58cal 9.64/10.87mph 5) 0.62m - 3:39(5:52/m) 166/184bpm 51cal 10.23/11.92mph 6) 0.62m - 3:35(5:46/m) 163/174bpm 51cal 10.41/11.54mph 7) 0.3m - 1:45(5:56/m) 147/158bpm 20cal 10.13/11.21mph Add a comment 0.8mi, 7:35 Running - General Split Summary === 1) 0.62m - 6:11(9:57/m) 124/144bpm 61cal 6.04/7.01mph 2) 0.15m - 1:25(9:28/m) 135/144bpm 16cal 6.34/7.03mph Add a comment	-	-	3.7mi, 30:43 Running - General Split Summary === 1) 0.62m - 4:35(7:22/m) 133/152bpm 52cal 8.14/8.58mph 2) 0.34m - 3:25(9:56/m) 157/164bpm 47cal 6.04/12.86mph 3) 0.25m - 1:24(5:39/m) 156/171bpm 18cal 10.62/11.98mph 4) 0.06m - 2:00(32:24/m) 148/172bpm 24cal 1.85/10.33mph 5) 0.5m - 2:49(5:39/m) 161/175bpm 38cal 10.61/11.33mph 6) 0.07m - 2:00(28:16/m) 142/176bpm 20cal 2.12/10.58mph 7) 0.62m - 3:28(5:35/m) 163/177bpm 47cal 10.76/11.31mph 8) 0.12m - 43(5:49/m) 176/177bpm 11cal 10.3/10.79mph 9) 0.07m - 2:00(28:32/m) 145/177bpm 20cal 2.1/10.48mph 10) 0.5m - 2:49(5:40/m) 163/178bpm 37cal 10.58/11.44mph 11) 0.07m - 2:00(27:23/m) 153/179bpm 23cal 2.19/10.62mph 12) 0.25m - 1:18(5:16/m) 151/171bpm 14cal 11.41/12.25mph 13) 0.26m - 2:11(8:16/m) 157/172bpm 30cal 7.26/12.25mph Add a comment	3.5mi, 26:10 Running - General Split Summary === 1) 0.62m - 4:53(7:52/m) 126/141bpm 51cal 7.63/8.14mph 2) 0.62m - 4:42(7:34/m) 136/143bpm 55cal 7.94/8.12mph 3) 0.62m - 4:38(7:28/m) 142/153bpm 58cal 8.04/8.22mph 4) 0.62m - 4:38(7:28/m) 148/154bpm 61cal 8.04/8.35mph 5) 0.62m - 4:38(7:27/m) 149/155bpm 61cal 8.06/8.77mph 6) 0.38m - 2:41(7:07/m) 156/164bpm 35cal 8.43/8.75mph Add a comment	3.6mi, 33:55 Running - General Split Summary === 1) 0.62m - 5:30(8:50/m) 155/169bpm 77cal 6.79/8.58mph 2) 0.62m - 5:36(9:01/m) 154/163bpm 78cal 6.66/7.62mph 3) 0.62m - 6:14(10:01/m) 144/152bpm 76cal 5.99/6.87mph 4) 0.62m - 6:03(9:45/m) 145/154bpm 74cal 6.16/6.8mph 5) 0.62m - 5:49(9:21/m) 139/149bpm 63cal 6.42/6.82mph 6) 0.49m - 4:44(9:43/m) 138/143bpm 47cal 6.18/6.55mph Add a comment 3.7mi, 21:38 Running - General Split Summary === 1) 0.62m - 3:38(5:50/m) 140/156bpm 45cal 10.28/11.98mph 2) 0.62m - 3:46(6:03/m) 171/174bpm 57cal 9.91/9.96mph 3) 0.62m - 3:42(5:57/m) 177/181bpm 59cal 10.09/10.92mph 4) 0.62m - 3:51(6:11/m) 177/184bpm 62cal 9.7/10.14mph 5) 0.62m - 3:39(5:53/m) 179/183bpm 60cal 10.21/10.77mph 6) 0.54m - 3:03(5:38/m) 181/186bpm 50cal 10.65/11.35mph Add a comment 1.3mi, 9:58 Running - General Split Summary === 1) 0.62m - 4:57(7:58/m) 143/151bpm 63cal 7.53/8.66mph 2) 0.62m - 4:37(7:26/m) 151/155bpm 63cal 8.08/8.81mph 3) 0.06m - 24(7:16/m) 153/155bpm 5cal 8.25/8.12mph Add a comment	3.9mi, 29:10 Running - General Split Summary === 1) 0.62m - 4:42(7:33/m) 146/158bpm 62cal 7.95/8.58mph 2) 0.62m - 4:32(7:18/m) 156/160bpm 65cal 8.23/8.72mph 3) 0.62m - 5:01(8:05/m) 160/168bpm 73cal 7.42/8.25mph 4) 0.62m - 5:02(8:05/m) 156/164bpm 71cal 7.42/8.7mph 5) 0.62m - 4:30(7:15/m) 159/170bpm 65cal 8.28/8.7mph 6) 0.62m - 4:28(7:11/m) 161/165bpm 65cal 8.35/8.85mph 7) 0.14m - 56(6:38/m) 166/168bpm 13cal 9.06/9.1mph Add a comment
Tue 29th Jan Jan 29	Wed 30th Jan Jan 30	Thu 31st Jan Jan 31	Fri 1st Feb Feb 1	Sat 2nd Feb Feb 2	Sun 3rd Feb Feb 3	Mon 4th Feb Feb 4
1.1mi, 9:31 Running - General Split Summary === 1) 0.62m - 5:17(8:30/m) 155/176bpm 74cal 7.06/8.06mph 2) 0.48m - 4:13(8:44/m) 156/164bpm 58cal 6.88/7.87mph Add a comment 5.5mi, 34:33 Running - General Split Summary === 1) 0.62m - 4:06(6:36/m) 142/166bpm 51cal 9.1/10.5mph 2) 0.62m - 3:58(6:23/m) 166/167bpm 59cal 9.4/9.91mph 3) 0.62m - 3:52(6:14/m) 160/171bpm 55cal 9.63/12.4mph 4) 0.62m - 3:52(6:13/m) 164/177bpm 57cal 9.64/10.31mph 5) 0.62m - 3:52(6:14/m) 174/179bpm 61cal 9.63/10.56mph 6) 0.62m - 3:43(5:59/m) 165/184bpm 50cal 10.03/13.21mph 7) 0.62m - 4:02(6:29/m) 165/174bpm 58cal 9.26/10.16mph 8) 0.62m - 3:56(6:20/m) 176/181bpm 63cal 9.48/10.42mph 9) 0.54m - 3:12(5:58/m) 173/181bpm 49cal 10.05/13.69mph Add a comment	3.9mi, 32:23 Running - General Split Summary === 1) 0.62m - 5:03(8:08/m) 149/166bpm 67cal 7.38/8.12mph 2) 0.62m - 4:55(7:55/m) 154/162bpm 69cal 7.58/8.5mph 3) 0.62m - 5:43(9:12/m) 154/164bpm 78cal 6.52/7.26mph 4) 0.62m - 5:58(9:36/m) 149/161bpm 77cal 6.25/6.95mph 5) 0.62m - 5:02(8:06/m) 154/168bpm 68cal 7.41/8.37mph 6) 0.62m - 4:30(7:15/m) 164/168bpm 67cal 8.28/8.64mph 7) 0.16m - 1:12(7:39/m) 164/166bpm 17cal 7.84/8.35mph Add a comment	-	3.7mi, 27:51 Running - General Split Summary === 1) 0.62m - 4:52(7:49/m) 134/149bpm 57cal 7.67/8.18mph 2) 0.62m - 4:38(7:27/m) 144/158bpm 59cal 8.05/8.39mph 3) 0.62m - 4:34(7:21/m) 154/161bpm 63cal 8.17/8.75mph 4) 0.62m - 4:46(7:40/m) 158/168bpm 67cal 7.82/8.83mph 5) 0.62m - 4:39(7:29/m) 157/166bpm 65cal 8.02/8.45mph 6) 0.61m - 4:23(7:13/m) 155/165bpm 59cal 8.31/8.79mph Add a comment	5.6mi, 43:06 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 139/155bpm 62cal 7.33/8.08mph 2) 0.62m - 4:54(7:53/m) 150/160bpm 66cal 7.61/7.93mph 3) 0.62m - 4:54(7:53/m) 156/162bpm 67cal 7.61/8.22mph 4) 0.62m - 4:40(7:31/m) 153/160bpm 64cal 7.98/8.43mph 5) 0.62m - 4:42(7:34/m) 141/158bpm 53cal 7.93/8.68mph 6) 0.62m - 4:48(7:44/m) 155/162bpm 66cal 7.76/8.35mph 7) 0.62m - 4:58(8:00/m) 158/163bpm 69cal 7.51/8.06mph 8) 0.62m - 4:41(7:33/m) 159/164bpm 66cal 7.95/8.41mph 9) 0.6m - 4:23(7:22/m) 159/170bpm 59cal 8.14/9mph Add a comment	13.2mi, 1:45:08 Running - General Split Summary === 1) 0.62m - 5:14(8:26/m) 131/147bpm 58cal 7.12/8.08mph 2) 0.62m - 5:01(8:05/m) 142/151bpm 63cal 7.43/7.58mph 3) 0.62m - 4:59(8:01/m) 148/154bpm 66cal 7.48/7.68mph 4) 0.62m - 4:55(7:54/m) 154/163bpm 68cal 7.59/7.68mph 5) 0.62m - 4:56(7:56/m) 154/160bpm 67cal 7.57/8.22mph 6) 0.62m - 5:00(8:03/m) 156/165bpm 69cal 7.45/8.16mph 7) 0.62m - 4:58(8:00/m) 156/164bpm 64cal 7.5/7.76mph 8) 0.62m - 5:02(8:05/m) 158/165bpm 68cal 7.42/7.81mph 9) 0.62m - 5:06(8:12/m) 153/162bpm 65cal 7.31/7.56mph 10) 0.62m - 4:52(7:50/m) 155/163bpm 65cal 7.65/8.31mph 11) 0.62m - 4:54(7:53/m) 160/164bpm 68cal 7.61/7.83mph 12) 0.62m - 4:54(7:53/m) 157/164bpm 66cal 7.62/8.01mph 13) 0.62m - 4:58(7:59/m) 162/168bpm 70cal 7.51/7.76mph 14) 0.62m - 5:05(8:11/m) 157/166bpm 67cal 7.33/7.85mph 15) 0.62m - 4:53(7:51/m) 157/164bpm 61cal 7.64/7.81mph 16) 0.62m - 5:03(8:07/m) 157/166bpm 64cal 7.39/7.87mph 17) 0.62m - 4:53(7:52/m) 160/166bpm 65cal 7.62/8.04mph 18) 0.62m - 4:49(7:45/m) 157/164bpm 59cal 7.75/8.08mph 19) 0.62m - 4:51(7:49/m) 161/167bpm 65cal 7.68/8.04mph 20) 0.62m - 4:50(7:47/m) 158/164bpm 59cal 7.72/7.83mph 21) 0.62m - 4:44(7:36/m) 158/165bpm 56cal 7.89/8.18mph 22) 0.16m - 1:12(7:45/m) 160/167bpm 15cal 7.75/7.95mph Add a comment	3.9mi, 30:28 Running - General Split Summary === 1) 0.62m - 4:58(7:59/m) 128/160bpm 53cal 7.51/7.95mph 2) 0.62m - 5:02(8:05/m) 148/160bpm 66cal 7.42/8.12mph 3) 0.62m - 5:12(8:22/m) 152/163bpm 70cal 7.17/8.18mph 4) 0.62m - 5:18(8:32/m) 151/160bpm 70cal 7.04/8.08mph 5) 0.62m - 4:44(7:36/m) 153/163bpm 63cal 7.89/8.7mph 6) 0.62m - 4:27(7:10/m) 159/164bpm 63cal 8.36/9.08mph 7) 0.12m - 48(6:45/m) 165/167bpm 11cal 8.89/8.7mph Add a comment
Tue 5th Feb Feb 5	Wed 6th Feb Feb 6	Thu 7th Feb Feb 7	Fri 8th Feb Feb 8	Sat 9th Feb Feb 9	Sun 10th Feb Feb 10	Mon 11th Feb Feb 11
3.8mi, 23:51 Running - General Split Summary === 1) 0.02m - 10(7:04/m) 95/96bpm 8.5/10.77mph 2) 0.62m - 3:58(6:22/m) 129/139bpm 43cal 9.42/11.17mph 3) 0.62m - 3:47(6:06/m) 163/174bpm 54cal 9.84/10.54mph 4) 0.62m - 4:01(6:27/m) 172/175bpm 61cal 9.29/9.83mph 5) 0.62m - 3:56(6:20/m) 175/180bpm 61cal 9.48/9.75mph 6) 0.62m - 3:53(6:15/m) 175/177bpm 61cal 9.59/10.81mph 7) 0.62m - 3:41(5:56/m) 177/186bpm 59cal 10.11/11.86mph 8) 0.09m - 25(4:43/m) 184/187bpm 7cal 12.71/12.29mph Add a comment 1.1mi, 10:16 Running - General Split Summary === 1) 0.62m - 5:33(8:55/m) 125/142bpm 57cal 6.72/7.68mph 2) 0.49m - 4:43(9:40/m) 131/144bpm 51cal 6.2/6.57mph Add a comment	3.7mi, 26:22 Running - General Split Summary === 1) 0.62m - 4:34(7:21/m) 146/159bpm 60cal 8.15/10.04mph 2) 0.62m - 4:38(7:27/m) 152/158bpm 64cal 8.06/8.64mph 3) 0.62m - 4:20(6:58/m) 154/158bpm 60cal 8.62/9.66mph 4) 0.62m - 4:32(7:18/m) 158/164bpm 63cal 8.23/9.31mph 5) 0.62m - 4:19(6:57/m) 154/163bpm 58cal 8.64/9.25mph 6) 0.6m - 3:59(6:38/m) 158/166bpm 55cal 9.04/9.52mph Add a comment	4.5mi, 32:12 Running - General Split Summary === 1) 0.62m - 4:51(7:49/m) 136/151bpm 57cal 7.67/8.64mph 2) 0.35m - 3:09(8:57/m) 151/158bpm 43cal 6.7/11.67mph 3) 0.37m - 2:00(5:21/m) 151/175bpm 27cal 11.22/12.11mph 4) 0.21m - 2:00(9:29/m) 155/174bpm 28cal 6.33/11.12mph 5) 0.37m - 1:59(5:20/m) 162/176bpm 28cal 11.24/12.25mph 6) 0.2m - 2:00(9:55/m) 150/178bpm 26cal 6.05/11.31mph 7) 0.37m - 2:02(5:27/m) 159/172bpm 28cal 11.01/12.06mph 8) 0.21m - 2:00(9:28/m) 152/175bpm 27cal 6.34/11.19mph 9) 0.37m - 1:59(5:20/m) 158/174bpm 27cal 11.24/11.59mph 10) 0.2m - 2:00(9:57/m) 150/176bpm 25cal 6.04/11.29mph 11) 0.37m - 2:00(5:21/m) 160/174bpm 27cal 11.22/11.59mph 12) 0.2m - 2:00(10:02/m) 151/176bpm 24cal 5.98/11.25mph 13) 0.37m - 1:55(5:09/m) 157/169bpm 25cal 11.66/11.94mph 14) 0.26m - 2:00(7:47/m) 154/166bpm 27cal 7.71/11.94mph 15) 0.03m - 17(8:37/m) 151/151bpm 3cal 6.96/7.89mph Add a comment	-	3.5mi, 25:41 Running - General Split Summary === 1) 0.62m - 4:53(7:51/m) 135/156bpm 57cal 7.64/7.83mph 2) 0.62m - 4:33(7:19/m) 153/166bpm 62cal 8.21/8.97mph 3) 0.62m - 4:39(7:29/m) 157/166bpm 66cal 8.02/8.25mph 4) 0.62m - 4:32(7:18/m) 151/157bpm 62cal 8.22/8.39mph 5) 0.62m - 4:26(7:08/m) 158/164bpm 63cal 8.42/8.89mph 6) 0.37m - 2:38(7:13/m) 157/161bpm 37cal 8.31/8.37mph Add a comment	0.4mi, 3:19 Running - General Split Summary === 1) 0.38m - 3:19(8:40/m) 149/162bpm 45cal 6.92/7.45mph Add a comment 7.8mi, 49:28 Running - General Split Summary === 1) 0.62m - 3:54(6:17/m) 132/156bpm 45cal 9.55/11.71mph 2) 0.62m - 3:49(6:08/m) 118/178bpm 43cal 9.79/10.83mph 3) 0.62m - 3:55(6:18/m) 142/173bpm 47cal 9.52/10.37mph 4) 0.62m - 4:06(6:36/m) 140/173bpm 47cal 9.08/9.54mph 5) 0.62m - 4:03(6:31/m) 167/174bpm 61cal 9.21/9.87mph 6) 0.62m - 4:04(6:33/m) 169/178bpm 62cal 9.16/9.81mph 7) 0.62m - 4:00(6:26/m) 168/172bpm 61cal 9.31/9.73mph 8) 0.62m - 4:04(6:33/m) 169/175bpm 62cal 9.16/10.06mph 9) 0.62m - 4:03(6:32/m) 166/175bpm 61cal 9.19/9.85mph 10) 0.62m - 3:53(6:16/m) 173/176bpm 61cal 9.58/9.85mph 11) 0.62m - 3:54(6:16/m) 175/181bpm 62cal 9.58/10.21mph 12) 0.62m - 3:57(6:21/m) 177/181bpm 64cal 9.46/11.46mph 13) 0.33m - 1:46(5:25/m) 179/183bpm 29cal 11.09/11.42mph Add a comment 1mi, 9:06 Running - General Split Summary === 1) 0.62m - 5:45(9:15/m) 129/138bpm 63cal 6.49/6.87mph 2) 0.42m - 3:21(7:58/m) 136/142bpm 39cal 7.53/7.64mph Add a comment 0.9mi, 8:32 Running - General Split Summary === 1) 0.62m - 6:05(9:47/m) 144/162bpm 79cal 6.13/7.83mph 2) 0.3m - 2:27(8:11/m) 141/152bpm 30cal 7.33/7.74mph Add a comment	3.7mi, 26:30 Running - General Split Summary === 1) 0.62m - 4:41(7:32/m) 133/170bpm 55cal 7.97/8.66mph 2) 0.62m - 4:33(7:19/m) 157/164bpm 66cal 8.21/8.7mph 3) 0.62m - 4:34(7:20/m) 158/164bpm 66cal 8.17/8.85mph 4) 0.62m - 4:30(7:14/m) 161/165bpm 65cal 8.3/9.91mph 5) 0.62m - 4:17(6:54/m) 159/166bpm 62cal 8.69/10.02mph 6) 0.6m - 3:56(6:35/m) 167/172bpm 60cal 9.11/10.18mph Add a comment
Tue 12th Feb Feb 12	Wed 13th Feb Feb 13	Thu 14th Feb Feb 14	Fri 15th Feb Feb 15	Sat 16th Feb Feb 16	Sun 17th Feb Feb 17	Mon 18th Feb Feb 18
1mi, 9:31 Running - General Split Summary === 1) 0.62m - 5:51(9:24/m) 146/156bpm 77cal 6.38/6.85mph 2) 0.38m - 3:41(9:36/m) 141/154bpm 47cal 6.25/7.01mph Add a comment 1mi, 5:42 Running - General Split Summary === 1) 0.62m - 3:41(5:56/m) 172/181bpm 58cal 10.12/11.86mph 2) 0.37m - 2:01(5:30/m) 181/184bpm 34cal 10.93/13mph Add a comment 1mi, 5:49 Running - General Split Summary === 1) 0.62m - 3:41(5:56/m) 168/180bpm 56cal 10.12/11.19mph 2) 0.36m - 2:07(5:52/m) 178/181bpm 35cal 10.24/11.1mph Add a comment 1mi, 5:58 Running - General Split Summary === 1) 0.62m - 3:48(6:06/m) 169/178bpm 58cal 9.82/10.9mph 2) 0.36m - 2:10(6:00/m) 176/178bpm 35cal 10.01/10.71mph Add a comment 1mi, 6:02 Running - General Split Summary === 1) 0.62m - 3:56(6:20/m) 138/148bpm 49cal 9.47/10.16mph 2) 0.36m - 2:06(5:55/m) 164/173bpm 31cal 10.14/10.54mph Add a comment 1mi, 9:05 Running - General Split Summary === 1) 0.62m - 5:40(9:07/m) 135/163bpm 66cal 6.58/8.12mph 2) 0.39m - 3:26(8:47/m) 135/153bpm 40cal 6.83/7.97mph Add a comment	3.9mi, 29:08 Running - General Split Summary === 1) 0.62m - 4:39(7:29/m) 135/146bpm 57cal 8.01/9.64mph 2) 0.62m - 4:38(7:27/m) 143/154bpm 61cal 8.05/8.5mph 3) 0.62m - 4:53(7:51/m) 154/161bpm 69cal 7.64/8.27mph 4) 0.62m - 4:59(8:01/m) 157/164bpm 71cal 7.49/8.62mph 5) 0.62m - 4:38(7:28/m) 159/168bpm 68cal 8.04/8.79mph 6) 0.62m - 4:30(7:15/m) 149/168bpm 57cal 8.27/8.6mph 7) 0.13m - 51(6:35/m) 145/148bpm 10cal 9.12/9.14mph Add a comment	4.1mi, 33:24 Running - General Split Summary === 1) 0.62m - 4:42(7:34/m) 137/159bpm 57cal 7.93/8.79mph 2) 0.28m - 3:18(11:55/m) 142/150bpm 43cal 5.04/14.44mph 3) 0.25m - 1:21(5:25/m) 145/154bpm 18cal 11.06/12.25mph 4) 0.08m - 2:00(26:27/m) 151/169bpm 28cal 2.27/9.71mph 5) 0.5m - 2:46(5:34/m) 158/175bpm 38cal 10.79/11.71mph 6) 0.07m - 2:00(27:27/m) 150/176bpm 25cal 2.19/10.81mph 7) 0.62m - 3:24(5:29/m) 159/173bpm 48cal 10.95/11.92mph 8) 0.12m - 42(5:35/m) 159/166bpm 10cal 10.74/11.1mph 9) 0.08m - 2:00(25:59/m) 158/178bpm 29cal 2.31/10.9mph 10) 0.5m - 2:40(5:22/m) 151/167bpm 34cal 11.18/12.67mph 11) 0.07m - 2:00(26:54/m) 144/170bpm 22cal 2.23/11.33mph 12) 0.25m - 1:16(5:07/m) 152/173bpm 15cal 11.74/13.05mph 13) 0.61m - 5:15(8:36/m) 156/181bpm 73cal 6.98/12.19mph Add a comment	-	3.5mi, 25:08 Running - General Split Summary === 1) 0.62m - 4:47(7:42/m) 139/160bpm 58cal 7.79/8.75mph 2) 0.62m - 4:33(7:19/m) 157/167bpm 66cal 8.21/8.68mph 3) 0.62m - 4:32(7:18/m) 163/167bpm 68cal 8.22/8.45mph 4) 0.62m - 4:27(7:10/m) 163/167bpm 67cal 8.38/8.89mph 5) 0.62m - 4:22(7:01/m) 164/170bpm 66cal 8.54/9.02mph 6) 0.35m - 2:27(7:01/m) 164/167bpm 36cal 8.55/8.93mph Add a comment	9.3mi, 1:01:53 Running - General Split Summary === 1) 0.62m - 4:20(6:58/m) 139/169bpm 53cal 8.62/10.85mph 2) 0.62m - 4:02(6:29/m) 172/178bpm 62cal 9.26/9.68mph 3) 0.62m - 4:23(7:03/m) 174/180bpm 70cal 8.51/9.52mph 4) 0.62m - 4:29(7:14/m) 173/178bpm 71cal 8.3/9.52mph 5) 0.62m - 4:09(6:41/m) 171/175bpm 65cal 8.98/9.37mph 6) 0.62m - 4:02(6:30/m) 171/177bpm 63cal 9.24/9.64mph 7) 0.62m - 4:03(6:32/m) 169/172bpm 62cal 9.19/9.62mph 8) 0.62m - 4:23(7:04/m) 172/176bpm 69cal 8.49/9.5mph 9) 0.62m - 4:04(6:33/m) 174/189bpm 65cal 9.15/9.58mph 10) 0.62m - 4:14(6:49/m) 171/182bpm 66cal 8.81/9.89mph 11) 0.62m - 4:07(6:38/m) 174/184bpm 66cal 9.05/9.46mph 12) 0.62m - 4:17(6:53/m) 173/178bpm 68cal 8.72/9.48mph 13) 0.62m - 3:59(6:25/m) 160/175bpm 50cal 9.34/9.96mph 14) 0.62m - 3:59(6:24/m) 150/157bpm 35cal 9.37/10.14mph 15) 0.57m - 3:21(5:50/m) 157/161bpm 41cal 10.3/12.21mph Add a comment 0.7mi, 6:21 Running - General Split Summary === 1) 0.62m - 5:33(8:56/m) 137/151bpm 68cal 6.72/7.56mph 2) 0.08m - 48(9:59/m) 132/143bpm 9cal 6.01/7.06mph Add a comment	-

2019	Date	Result	WAVA
Devilla Forest 15k	17 Feb		0.00%
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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