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Sunbed Athlete M45

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Cambuslang Harriers, Scottish Veteran Harriers Club

Races
363
Miles
54728
Miles
2373
WAVA
93.53%
1500m
4:18
3000m
8:59
5000m
15:23
5k
15:02
5M
25:01
10000m
31:33
10k
31:29
10M
51:39
Half
1:08:56
Mara
2:27:20
50k
3:13:45

About Me

Started running in 2002.Did usual School running but took a sabatical(lasted 15 yrs).Played football and followed football before taking up running more seriously.

Three times nominated for Scottish Athletics Masters Athlete of the Year 2012, 2015, 2016

Fast forward 10 years and become the FIRST person to #cleansweep Scottish Athletics Masters National Titles in 2012

XC, 5k, 10k, 10 mile, Half and Full marathons

2015 made Great Britain Masters debut in World Masters Athletics championships in Lyon winning individual Bronze medal in the marathon M40-44 and Team Silver in M40-44 age categories.

2016 European Masters non-stadia M45-49 Half marathon Silver medal and Team bronze medal M40-44

2017 European Masters Athletics Championships Silver medals in 5000m and Half marathon and Half Marathon Team

Race Standard

Canvasback Duck (83)

Current Status

Don't do sunbeds and far from being an athlete @OneKerryLiam on Twitter and Instagram

Planned Races

29 Jun 19

Girvan Civic Week Sprint Triathon

Groups

This user is a member of Conquercise Game, Dublin marathon 08, Edinburgh 2009 Racers List, Engineering Department, FetchPoint Game, Garmin Forerunners, GPS Users, Scottish Runners, UTMOST

2019 Targets

RUN
4000

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1500m	Shettleson Harriers Open Graded 1500m Track1500m	4:18	4:37	89.08	2								4:18	4:24
3000m	GAA Miler Meet3000m	8:59	4:49	91.85	9							9:04	9:02	9:02	8:59
4km	British Masters XC Relays4km	12:39	5:05	79.45	10		14:14	13:58	13:03	13:50	13:15
2.8mi	George Cummings Road Relays, Houston2.8mi	13:21	4:51	89.17	1
3mi	BMAF National Open Masters Road Relay3mi	15:08	5:03	86.45	5	15:08	15:12				15:21	15:31		16:48
3.1mi	Girvan AAC 5k Time Trial3.1mi	16:48	5:25	79.88	2
5km	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion5km	15:02	4:50	92.17	64		15:22	15:37	15:02	15:16	15:29	15:20	15:39	15:49	15:47
3.2mi	Scottish 6/4 Stage Road Relays (short stage), Livingston3.2mi	16:42	5:18	81.65	1
3.3mi	McAndrew Road Relays, Glasgow3.3mi	16:50	5:11	83.57	1
3.7mi	Scottish Veteran Harriers Club Road Relays3.7mi	18:34	5:04	86.60	5		18:34	18:39	18:57	18:45	19:14
4mi	Saltcoats Round the Houses Race4mi	23:07	5:47	74.39	1
4.8mi	Beith Harriers New Year Road Race4.8mi	24:23	5:05	85.81	2
8km	British and Irish Masters XC International8km	24:37	4:57	93.20	7		27:39		24:37			29:25
5mi	Kilmarnock trail race5mi	25:01	5:00	88.86	12	26:52	26:02		25:13	25:57
5.5mi	Culzean Fun Run - Long Race5.5mi	29:22	5:20	82.13	3	29:35
9km	BUPA Great Winter XC run(Seniors)9km	33:34	6:00	74.63	2	33:34
5.8mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.8mi	32:44	5:39	79.28	1
5.9mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.9mi	30:04	5:08	89.63	7			30:04	30:10	30:46	31:09	30:55	30:45	32:32
6mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston6mi	30:59	5:10	88.54	2		30:59
10km	City of Stirling 10k10km	31:29	5:04	92.30	96	32:20	31:47	31:35	31:36	31:29	32:26	32:43	32:52	32:28
12km	Scottish National XC Champs - Senior Men - Falkirk12km	40:59	5:30	82.41	5	41:48	42:20		41:44		42:19
12.5km	Kirkintilloch Olympians 12.5 Km Road Race12.5km	41:23	5:20	88.98	2					41:32	41:23
10mi	Tom Scott Memorial 10 Mile Road Race10mi	51:39	5:10	91.46	11		54:03	52:40	51:39	55:04	52:22	52:29	53:35
10.2mi	Around Cumbrae 10 Mile Road Race - Millport10.2mi	55:46	5:28	82.24	1
13.1mi	Reading Half Marathon13.1mi	1:08:56	5:16	92.40	64	1:10:07	1:10:08	1:09:30	1:11:16	1:10:05	1:08:56	1:10:40	1:11:49	1:12:29
26.2mi	Deep RiverRock Belfast City Marathon26.2mi	2:27:20	5:37	88.33	16	2:32:04	2:31:05	2:29:10	2:27:20	2:28:03	2:31:01		2:33:12
50km	Self Trascendence 50k inc Scottish Athletics 50k Championships50km	3:13:45	6:14	83.85	1										3:13:45

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	340	335	294	342	268	0	0	0	0	0	0	0	1578
2018	370	317	323	333	360	364	306	380	299	297	324	343	4017
2017	312	352	351	345	428	387	360	333	345	310	340	377	4239
2016	357	380	412	363	342	396	374	374	333	329	406	383	4449
2015	379	384	382	380	429	474	405	288	370	290	348	371	4499
2014	414	372	427	455	342	413	390	437	380	379	279	385	4672
2013	433	409	409	408	371	423	441	362	303	373	391	399	4721
2012	365	264	335	371	241	360	418	392	356	264	373	364	4102
2011	403	374	361	277	308	311	272	370	295	202	179	341	3691
2010	428	388	381	326	349	182	85	141	21	77	214	371	2961
2010	0	4	0	0	17	119	213	109	78	127	36	0	703
2009	272	282	308	280	253	297	337	381	168	310	381	374	3642
2009	92	64	81	88	73	58	28	28	106	30	4	16	666
2008	297	185	44	239	252	214	256	273	273	225	227	206	2690
2008	108	84	0	0	114	93	57	122	126	120	123	57	1004
2007	298	259	230	274	261	261	215	259	295	200	220	255	3026
2006	226	176	162	224	229	186	206	263	205	261	264	294	2695
2005	204	101	166	146	171	167	76	178	179	179	183	192	1942
2004	41	46	37	36	57	47	22	45	58	99	103	113	700
2003	37	35	67	77	80	61	39	64	98	42	94	64	756
2002	21	42	18	31	32	18	35	36	19	31	32	33	347

Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
5mi, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Split Summary === 1) 1m - 6:15(6:15/m) 138/147bpm 100cal 9.59/12.19mph 2) 1m - 6:24(6:24/m) 138/152bpm 99cal 9.38/9.68mph 3) 1m - 6:21(6:21/m) 117/121bpm 65cal 9.46/10.85mph 4) 1m - 6:21(6:21/m) 121/125bpm 73cal 9.46/10.04mph 5) 1m - 6:29(6:29/m) 130/157bpm 88cal 9.25/10.02mph 6) 0.03m - 10(6:45/m) 132/132bpm 2cal 8.9/8.97mph Add a comment 4.5mi, 30:00 Running - General Prom, golf course and into work Tired 💤 Wind assisted for majority of the plod 🏃‍♂️☺️ Split Summary === 1) 1m - 6:41(6:41/m) 107/123bpm 72cal 8.98/10mph 2) 1m - 6:35(6:35/m) 124/129bpm 91cal 9.12/9.56mph 3) 1m - 6:37(6:37/m) 128/130bpm 95cal 9.06/9.48mph 4) 1m - 6:40(6:40/m) 132/137bpm 100cal 9/9.43mph 5) 0.46m - 3:27(7:32/m) 134/139bpm 52cal 7.96/9.64mph Add a comment	3.2mi, 21:00 Running - General Plodded from Parkrun start area, along Prom, Mill Road then home. Heavy rain started just as the Parkrun finished. Was barcode scanning/volunteering at the Parkrun. Finished the week on 74 miles 🌧🏃‍♂️ Split Summary === 1) 1m - 6:18(6:18/m) 182/196bpm 137cal 9.53/10.92mph 2) 1m - 6:42(6:42/m) 188/204bpm 149cal 8.97/9.64mph 3) 1m - 6:34(6:34/m) 190/196bpm 146cal 9.13/9.73mph 4) 0.2m - 1:26(7:00/m) 191/195bpm 32cal 8.57/9.04mph Add a comment 3.1mi, 17:00 Running - parkrun Girvan Prom Parkrun #38 First place. Grass section a little heavy from overnight rain 🌧🏃‍♂️ Split Summary === 1) 1m - 5:25(5:25/m) 187/195bpm 121cal 11.06/12.19mph 2) 1m - 5:34(5:34/m) 191/195bpm 124cal 10.79/11.37mph 3) 1m - 5:31(5:31/m) 194/198bpm 123cal 10.89/11.25mph 4) 0.1m - 31(5:05/m) 197/200bpm 11cal 11.8/12.06mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Parkrun start area. Heavy rain 🌧 and lots of surface water 🏃‍♂️ Split Summary === 1) 1m - 6:36(6:36/m) 145/192bpm 112cal 9.09/10.04mph 2) 1m - 6:42(6:42/m) 186/192bpm 150cal 8.96/9.39mph 3) 0.26m - 1:42(6:32/m) 186/189bpm 38cal 9.18/9.2mph Add a comment	17.3mi, 1:50:00 Running - General Brae Toll, Old Dailly, Dailly, round village, past factories, golf course, round boatyard, Prom, lap of the houses then home. Bounced along ok 🏃‍♂️🌤😎 Split Summary === 1) 1m - 6:27(6:27/m) 135/142bpm 101cal 9.31/9.93mph 2) 1m - 6:17(6:17/m) 138/149bpm 101cal 9.55/10.21mph 3) 1m - 6:11(6:11/m) 140/146bpm 101cal 9.7/10.06mph 4) 1m - 6:20(6:20/m) 145/157bpm 107cal 9.46/9.58mph 5) 1m - 6:20(6:20/m) 148/151bpm 108cal 9.47/10.31mph 6) 1m - 6:18(6:18/m) 157/201bpm 114cal 9.54/10.14mph 7) 1m - 6:19(6:19/m) 186/196bpm 141cal 9.5/10.31mph 8) 1m - 6:08(6:08/m) 187/192bpm 137cal 9.78/10.21mph 9) 1m - 6:34(6:34/m) 188/197bpm 146cal 9.13/9.89mph 10) 1m - 6:27(6:27/m) 193/198bpm 144cal 9.31/9.62mph 11) 1m - 6:17(6:17/m) 194/199bpm 140cal 9.54/10.77mph 12) 1m - 6:20(6:20/m) 195/200bpm 141cal 9.47/10.1mph 13) 1m - 6:20(6:20/m) 197/201bpm 141cal 9.47/9.93mph 14) 1m - 6:23(6:23/m) 198/209bpm 142cal 9.4/9.71mph 15) 1m - 6:15(6:15/m) 194/201bpm 138cal 9.61/11.29mph 16) 1m - 6:25(6:25/m) 194/204bpm 143cal 9.36/9.75mph 17) 1m - 6:30(6:30/m) 190/199bpm 145cal 9.23/9.43mph 18) 0.33m - 2:10(6:32/m) 189/192bpm 48cal 9.18/9.39mph Add a comment	5.1mi, 33:00 Running - General Brae Toll, Vicarton St, popped into Asda for this week’s provisions, back along Vicarton St, under the bridge (A77) and into work. Night shift this week #round1of4 😥🌤🏃‍♂️💤 Split Summary === 1) 1m - 6:24(6:24/m) 167/187bpm 130cal 9.37/9.93mph 2) 1m - 6:26(6:26/m) 180/194bpm 142cal 9.31/9.87mph 3) 1m - 6:12(6:12/m) 186/196bpm 137cal 9.68/10.56mph 4) 1m - 6:45(6:45/m) 181/188bpm 146cal 8.89/11.59mph 5) 1m - 6:49(6:49/m) 186/203bpm 151cal 8.8/11.86mph 6) 0.06m - 24(6:38/m) 186/189bpm 8cal 9.03/7.14mph Add a comment 8.1mi, 52:00 Running - General Mill Road, Prom, round boatyard, golf course, Brae Toll and home 🏃‍♂️😎🌤 Split Summary === 1) 1m - 6:35(6:35/m) 151/169bpm 114cal 9.12/11.63mph 2) 1m - 6:10(6:10/m) 141/150bpm 100cal 9.74/10.06mph 3) 1m - 6:19(6:19/m) 140/145bpm 102cal 9.5/9.56mph 4) 1m - 6:24(6:24/m) 136/142bpm 95cal 9.38/9.64mph 5) 1m - 6:29(6:29/m) 140/149bpm 102cal 9.26/10.33mph 6) 1m - 6:27(6:27/m) 148/151bpm 110cal 9.31/9.85mph 7) 1m - 6:29(6:29/m) 148/154bpm 110cal 9.25/9.81mph 8) 1m - 6:32(6:32/m) 150/157bpm 112cal 9.19/9.64mph 9) 0.09m - 37(6:37/m) 154/157bpm 10cal 9.06/9.39mph Add a comment	5.1mi, 33:00 Running - General Brae Toll, Vicarton St, popped into Asda for some more provisions, back along Vicarton St, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:27(6:27/m) 121/134bpm 89cal 9.29/11.54mph 2) 1m - 6:20(6:20/m) 134/145bpm 99cal 9.48/10.4mph 3) 1m - 6:13(6:13/m) 139/146bpm 101cal 9.66/10.1mph 4) 1m - 6:42(6:42/m) 137/147bpm 103cal 8.95/9.5mph 5) 1m - 6:40(6:40/m) 142/147bpm 110cal 9/12.4mph 6) 0.1m - 39(6:22/m) 144/146bpm 10cal 9.42/7.76mph Add a comment 4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired 💤🏃‍♂️ Split Summary === 1) 1m - 6:43(6:43/m) 115/133bpm 83cal 8.93/9.83mph 2) 1m - 6:44(6:44/m) 125/136bpm 93cal 8.92/9.5mph 3) 1m - 6:37(6:37/m) 129/132bpm 96cal 9.08/9.5mph 4) 1m - 6:39(6:39/m) 133/136bpm 99cal 9.01/9.18mph 5) 0.48m - 3:17(6:54/m) 134/137bpm 49cal 8.69/9.33mph Add a comment	5.1mi, 33:00 Running - General Brae Toll, under the bridge (A77) and into work 🏃‍♂️😎🌤 Split Summary === 1) 1m - 6:40(6:40/m) 126/144bpm 95cal 9/9.31mph 2) 1m - 6:24(6:24/m) 141/151bpm 106cal 9.38/9.83mph 3) 1m - 6:16(6:16/m) 142/148bpm 104cal 9.58/10.16mph 4) 1m - 6:14(6:14/m) 147/151bpm 106cal 9.63/10.06mph 5) 1m - 6:38(6:38/m) 152/157bpm 117cal 9.04/9.52mph 6) 0.13m - 48(6:07/m) 152/154bpm 14cal 9.82/9.77mph Add a comment 4.5mi, 30:00 Running - General Out of work, golf course, Prom and home Tired 🏃‍♂️💤 Split Summary === 1) 1m - 6:33(6:33/m) 112/127bpm 78cal 9.15/11.06mph 2) 1m - 6:39(6:39/m) 123/130bpm 91cal 9.03/9.68mph 3) 1m - 6:46(6:46/m) 130/140bpm 100cal 8.86/9.54mph 4) 1m - 6:41(6:41/m) 134/138bpm 103cal 8.99/9.73mph 5) 0.5m - 3:22(6:49/m) 135/140bpm 52cal 8.81/9.27mph Add a comment	5.2mi, 33:00 Running - General Brae Toll, Vicarton St, popped into Asda for provisions, back along Vicarton St, under the bridge (A77) and into work 🌤🏃‍♂️ Split Summary === 1) 1m - 6:24(6:24/m) 133/143bpm 99cal 9.38/11.5mph 2) 1m - 6:19(6:19/m) 141/149bpm 104cal 9.51/9.91mph 3) 1m - 6:12(6:12/m) 139/146bpm 100cal 9.67/9.98mph 4) 1m - 6:28(6:28/m) 139/147bpm 100cal 9.29/9.91mph 5) 1m - 6:36(6:36/m) 143/153bpm 108cal 9.09/13.38mph 6) 0.15m - 1:02(6:47/m) 139/144bpm 15cal 8.85/8.18mph Add a comment 4.4mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired 💤🏃‍♂️ Add a comment
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
2.3mi, 15:00 Running - General Cool down along race route at Silverknowes Add a comment 3.1mi, 15:47 Running - Race SELF-TRANSCENDENCE SILVERKNOWES 5k ROAD RACE inc SCOTTISH ATHLETICS NATIONAL 5k ROAD RACE CHAMPIONSHIPS 45th place 2nd Master Silver medal 🥈 in Scottish Athletics Masters Championships Just five seconds separating top 3 Masters. One second between 1st-2nd 😳😥 See blog Add a comment 1.4mi, 10:00 Running - General Warm-up along Silverknowes Prom from race start area and back. Add a comment 3mi, 20:00 Running - General Sneaked away from the prison earlier than supposed to as racing tonight and wanted my bed 🛌 earlier than usual coming off from a night shift. Out of work, Vicarton St and through the town to home. Split Summary === 1) 1m - 6:18(6:18/m) 127/140bpm 91cal 9.52/10.96mph 2) 1m - 6:27(6:27/m) 129/135bpm 95cal 9.31/9.56mph 3) 1m - 7:05(7:05/m) 132/137bpm 106cal 8.48/9.75mph 4) 0.03m - 11(6:40/m) 136/136bpm 2cal 9.01/8.37mph Add a comment	3.2mi, 21:00 Running - General From Parkrun start area, along Prom, Mill Road then home. Finished the week on 79 miles 🌤🏃‍♂️ Split Summary === 1) 1m - 6:33(6:33/m) 131/141bpm 99cal 9.17/11.23mph 2) 1m - 6:52(6:52/m) 139/147bpm 115cal 8.74/9mph 3) 1m - 6:53(6:53/m) 145/148bpm 118cal 8.71/9.79mph 4) 0.1m - 42(7:12/m) 147/147bpm 12cal 8.34/8.7mph Add a comment 3.1mi, 17:15 Running - parkrun Girvan Prom Parkrun #39 First place Left leg/thigh dragging a bit after last night’s race 🏃‍♂️🌤 Split Summary === 1) 1m - 5:24(5:24/m) 130/136bpm 81cal 11.1/12.69mph 2) 1m - 5:39(5:39/m) 139/147bpm 92cal 10.62/11.9mph 3) 1m - 5:35(5:35/m) 142/144bpm 93cal 10.75/11.25mph 4) 0.11m - 37(5:22/m) 143/145bpm 10cal 11.18/11mph Add a comment 2.2mi, 15:00 Running - General Headed to Parkrun start area via Avenue. Left leg/thigh a little stiff and dragging slightly after last nights race. Split Summary === 1) 1m - 6:47(6:47/m) 124/138bpm 96cal 8.84/9.58mph 2) 1m - 6:44(6:44/m) 134/143bpm 107cal 8.9/9.46mph 3) 0.23m - 1:29(6:23/m) 137/138bpm 23cal 9.41/9.64mph Add a comment	17mi, 1:52:00 Running - Long Run Prom, round boatyard, golf course, past factories, Dailly, round village, Old Dailly, Brae Toll and home. Split Summary === 1) 1m - 6:44(6:44/m) 119/136bpm 88cal 8.91/9.62mph 2) 1m - 6:41(6:41/m) 128/132bpm 99cal 8.97/9.29mph 3) 1m - 6:28(6:28/m) 134/156bpm 100cal 9.29/9.85mph 4) 1m - 6:28(6:28/m) 139/150bpm 104cal 9.29/10.27mph 5) 1m - 6:41(6:41/m) 148/169bpm 115cal 8.99/9.33mph 6) 1m - 6:38(6:38/m) 151/161bpm 116cal 9.04/9.75mph 7) 1m - 6:38(6:38/m) 144/150bpm 108cal 9.03/10.25mph 8) 1m - 6:24(6:24/m) 145/155bpm 106cal 9.36/9.98mph 9) 1m - 6:20(6:20/m) 151/171bpm 110cal 9.48/10.12mph 10) 1m - 6:41(6:41/m) 147/156bpm 112cal 8.97/9.52mph 11) 1m - 6:40(6:40/m) 152/160bpm 117cal 9/10.1mph 12) 1m - 6:30(6:30/m) 151/159bpm 112cal 9.22/9.96mph 13) 1m - 6:24(6:24/m) 156/168bpm 116cal 9.38/9.79mph 14) 1m - 6:30(6:30/m) 155/160bpm 116cal 9.23/9.52mph 15) 1m - 6:40(6:40/m) 150/157bpm 110cal 9.01/9.46mph 16) 1m - 6:34(6:34/m) 149/152bpm 106cal 9.14/9.71mph 17) 1m - 6:50(6:50/m) 153/162bpm 117cal 8.78/9.27mph 18) 0.02m - 10(8:00/m) 156/167bpm 2cal 7.51/7.7mph Add a comment	9.3mi, 1:00:00 Running - General Brae Toll, golf course, round boatyard, Prom, Mill Road, Prom, Henrietta St, lap of the houses then home. Split Summary === 1) 1m - 6:31(6:31/m) 113/120bpm 78cal 9.2/9.85mph 2) 1m - 6:32(6:32/m) 123/151bpm 88cal 9.18/9.46mph 3) 1m - 6:30(6:30/m) 132/139bpm 98cal 9.23/9.58mph 4) 1m - 6:15(6:15/m) 133/139bpm 94cal 9.61/10.16mph 5) 1m - 6:26(6:26/m) 137/143bpm 101cal 9.33/9.81mph 6) 1m - 6:23(6:23/m) 139/148bpm 101cal 9.4/9.71mph 7) 1m - 6:36(6:36/m) 134/142bpm 92cal 9.09/9.37mph 8) 1m - 6:17(6:17/m) 127/133bpm 69cal 9.56/10.16mph 9) 1m - 6:27(6:27/m) 129/133bpm 75cal 9.3/9.89mph 10) 0.31m - 2:03(6:37/m) 129/131bpm 23cal 9.08/9.23mph Add a comment	5.1mi, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Split Summary === 1) 1m - 6:24(6:24/m) 110/120bpm 72cal 9.39/12.19mph 2) 1m - 6:25(6:25/m) 121/138bpm 84cal 9.35/9.81mph 3) 1m - 6:34(6:34/m) 133/141bpm 101cal 9.14/9.71mph 4) 1m - 6:28(6:28/m) 138/140bpm 103cal 9.29/9.89mph 5) 1m - 6:31(6:31/m) 141/149bpm 106cal 9.22/9.81mph 6) 0.1m - 39(7:09/m) 143/146bpm 11cal 8.4/9.37mph Add a comment 4.5mi, 30:00 Running - General Prom, golf course and into work 🏃‍♂️🌧 Split Summary === 1) 1m - 6:40(6:40/m) 140/147bpm 109cal 9/11mph 2) 1m - 6:42(6:42/m) 162/177bpm 130cal 8.96/9.23mph 3) 1m - 6:44(6:44/m) 174/187bpm 147cal 8.91/9.27mph 4) 1m - 6:44(6:44/m) 178/184bpm 151cal 8.9/10.42mph 5) 0.45m - 3:10(7:01/m) 179/183bpm 71cal 8.55/10.25mph Add a comment	5.1mi, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Split Summary === 1) 1m - 6:10(6:10/m) 117/157bpm 78cal 9.72/11.29mph 2) 1m - 6:16(6:16/m) 133/143bpm 97cal 9.56/10.29mph 3) 1m - 6:23(6:23/m) 138/148bpm 103cal 9.41/9.89mph 4) 1m - 6:14(6:14/m) 141/148bpm 102cal 9.62/10.06mph 5) 1m - 6:26(6:26/m) 143/163bpm 107cal 9.33/9.85mph 6) 0.08m - 30(6:52/m) 146/147bpm 8cal 8.75/9.04mph Add a comment 4.5mi, 30:00 Running - General Prom, golf course and into work. Left thigh dragging a little. Split Summary === 1) 1m - 6:47(6:47/m) 134/145bpm 104cal 8.84/10.65mph 2) 1m - 6:44(6:44/m) 135/139bpm 106cal 8.91/9.16mph 3) 1m - 6:34(6:34/m) 129/134bpm 93cal 9.14/10.96mph 4) 1m - 6:47(6:47/m) 129/136bpm 91cal 8.85/9.54mph 5) 0.47m - 3:08(6:38/m) 127/135bpm 39cal 9.04/10mph Add a comment	5mi, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work 🏃‍♂️😴 Add a comment
Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16
5.1mi, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Split Summary === 1) 1m - 6:36(6:36/m) 132/145bpm 98cal 9.1/10.46mph 2) 1m - 6:27(6:27/m) 139/142bpm 103cal 9.31/9.77mph 3) 1m - 6:29(6:29/m) 143/149bpm 105cal 9.26/9.79mph 4) 1m - 6:29(6:29/m) 143/150bpm 105cal 9.26/9.83mph 5) 1m - 6:28(6:28/m) 143/148bpm 104cal 9.28/9.98mph 6) 0.08m - 32(6:42/m) 144/148bpm 9cal 8.96/8.89mph Add a comment 4.6mi, 30:00 Running - General Prom, golf course and into work Tired 😴🏃‍♂️ Add a comment	3.5mi, 23:00 Running - General From Parkrun start area along Prom, Mill Road, lap of the houses then home 🌤🏃‍♂️ Finished the week on 73 miles 🏃‍♂️☺️ Add a comment 3.1mi, 16:58 Running - parkrun Girvan Prom Parkrun #40 First place Cool, stiff northerly breeze 🏃‍♂️🌤 Add a comment 2.3mi, 15:00 Running - General Usual plod from Sunbed Towers to Parkrun start area via Avenue. Garmin issues not syncing with Fetcheveryone site. Back to manual labouring🙄 😂🏃‍♂️🌤 Add a comment	17.4mi, 1:52:00 Running - Long Run Prom, round boatyard, golf course, Old Dailly, Garryloop, Penkill, Tormitchell, Pinmore and home. Add a comment	5mi, 32:00 Running - General Brae Toll, under the bridge (A77) and into work First shift of 4 x 12 hour nights 😴🏃‍♂️☀️ Split Summary === 1) 1m - 6:31(6:31/m) 129/137bpm 96cal 9.22/10.58mph 2) 1m - 6:24(6:24/m) 139/151bpm 103cal 9.37/9.66mph 3) 1m - 6:07(6:07/m) 140/146bpm 99cal 9.82/10.31mph 4) 1m - 6:14(6:14/m) 144/147bpm 102cal 9.63/10mph 5) 1m - 6:31(6:31/m) 159/179bpm 120cal 9.21/10.56mph 6) 0.04m - 15(5:51/m) 162/164bpm 4cal 10.25/9.75mph Add a comment 11.1mi, 1:11:00 Running - General Brae Toll, Old Dailly, about turned at Bargeny Gardens entrance, Old Dailly, Brae Toll, large lap of the houses then home ☀️🏃‍♂️😎 Split Summary === 1) 1m - 6:21(6:21/m) 130/143bpm 92cal 9.44/11.12mph 2) 1m - 6:17(6:17/m) 140/148bpm 101cal 9.55/9.98mph 3) 1m - 6:10(6:10/m) 140/146bpm 98cal 9.74/10.06mph 4) 1m - 6:29(6:29/m) 143/148bpm 105cal 9.26/9.81mph 5) 1m - 6:33(6:33/m) 145/149bpm 108cal 9.16/9.37mph 6) 1m - 6:20(6:20/m) 142/156bpm 99cal 9.46/10.27mph 7) 1m - 6:15(6:15/m) 123/145bpm 66cal 9.59/9.71mph 8) 1m - 6:26(6:26/m) 110/125bpm 30cal 9.32/9.54mph 9) 1m - 6:39(6:39/m) 122/126bpm 53cal 9.03/9.35mph 10) 1m - 6:29(6:29/m) 125/131bpm 60cal 9.25/9.66mph 11) 1m - 6:39(6:39/m) 111/129bpm 37cal 9.02/9.54mph 12) 0.06m - 22(5:48/m) 118/119bpm 2cal 10.34/9.08mph Add a comment	5.1mi, 33:00 Running - General Brae Toll, Vicarton St, popped into Asda for some provisions, Vicarton St, under the bridge (A77) and into work ☀️🏃‍♂️😎 Split Summary === 1) 1m - 6:21(6:21/m) 105/118bpm 63cal 9.45/10.44mph 2) 1m - 6:21(6:21/m) 114/119bpm 73cal 9.45/9.89mph 3) 1m - 6:06(6:06/m) 118/126bpm 72cal 9.83/10.4mph 4) 1m - 6:37(6:37/m) 132/160bpm 94cal 9.06/9.56mph 5) 1m - 6:50(6:50/m) 152/162bpm 119cal 8.79/10.33mph 6) 0.1m - 45(7:11/m) 151/152bpm 13cal 8.35/6.3mph Add a comment 5.1mi, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Split Summary === 1) 1m - 6:28(6:28/m) 123/145bpm 88cal 9.27/10.42mph 2) 1m - 6:31(6:31/m) 137/148bpm 103cal 9.2/9.85mph 3) 1m - 6:39(6:39/m) 140/143bpm 107cal 9.02/9.54mph 4) 1m - 6:29(6:29/m) 146/156bpm 108cal 9.26/9.79mph 5) 1m - 6:35(6:35/m) 156/171bpm 118cal 9.1/9.68mph 6) 0.05m - 17(6:38/m) 159/160bpm 5cal 9.06/9.23mph Add a comment	5.1mi, 32:00 Running - General Brae Toll, under the bridge (A77) and into work ☀️🏃‍♂️ Split Summary === 1) 1m - 6:25(6:25/m) 149/164bpm 108cal 9.35/11mph 2) 1m - 6:22(6:22/m) 140/149bpm 103cal 9.41/10.42mph 3) 1m - 6:00(6:00/m) 144/156bpm 100cal 10.01/10.42mph 4) 1m - 6:13(6:13/m) 150/154bpm 106cal 9.65/9.77mph 5) 1m - 6:27(6:27/m) 150/157bpm 111cal 9.31/10.9mph 6) 0.09m - 33(6:22/m) 149/150bpm 9cal 9.44/9.58mph Add a comment 5.1mi, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Tired 🏃‍♂️😴 Split Summary === 1) 1m - 6:21(6:21/m) 115/122bpm 76cal 9.44/11.88mph 2) 1m - 6:28(6:28/m) 127/136bpm 92cal 9.27/10.44mph 3) 1m - 6:43(6:43/m) 132/142bpm 100cal 8.92/9.58mph 4) 1m - 6:30(6:30/m) 137/140bpm 101cal 9.24/10.06mph 5) 1m - 6:29(6:29/m) 140/143bpm 103cal 9.26/10.33mph 6) 0.07m - 28(6:32/m) 142/143bpm 7cal 9.19/9.71mph Add a comment	5.1mi, 33:00 Running - General Brae Toll, under the bridge (A77) and into work ☀️🏃‍♂️😎 Split Summary === 1) 1m - 6:31(6:31/m) 133/142bpm 100cal 9.2/10.6mph 2) 1m - 6:33(6:33/m) 141/148bpm 108cal 9.16/9.58mph 3) 1m - 6:16(6:16/m) 144/155bpm 104cal 9.58/10mph 4) 1m - 6:24(6:24/m) 148/152bpm 109cal 9.36/9.96mph 5) 1m - 6:42(6:42/m) 155/162bpm 120cal 8.96/10.35mph 6) 0.09m - 34(6:20/m) 158/160bpm 10cal 9.47/9.62mph Add a comment 5.1mi, 34:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Split Summary === 1) 1m - 6:36(6:36/m) 121/134bpm 88cal 9.09/12.08mph 2) 1m - 6:37(6:37/m) 130/134bpm 98cal 9.08/9.85mph 3) 1m - 6:44(6:44/m) 130/142bpm 97cal 8.91/9.33mph 4) 1m - 6:35(6:35/m) 138/142bpm 104cal 9.12/9.68mph 5) 1m - 6:38(6:38/m) 140/154bpm 105cal 9.06/9.6mph 6) 0.12m - 51(6:51/m) 177/186bpm 17cal 8.76/8.97mph Add a comment
Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23
6.5mi, 43:00 Running - General Mill Road, Prom, round Quay Zone, Prom, Mill Road and home 💨☀️🏃‍♂️😎 A tad tired, legs feeling heavy from this week’s night shift 😴 Split Summary === 1) 1m - 6:53(6:53/m) 124/144bpm 94cal 8.71/9.43mph 2) 1m - 6:31(6:31/m) 137/160bpm 104cal 9.2/9.66mph 3) 1m - 6:46(6:46/m) 143/151bpm 111cal 8.87/8.91mph 4) 1m - 6:25(6:25/m) 143/149bpm 105cal 9.34/9.58mph 5) 1m - 6:33(6:33/m) 151/165bpm 113cal 9.17/9.62mph 6) 1m - 6:39(6:39/m) 153/159bpm 116cal 9.03/9.64mph 7) 0.47m - 3:13(6:47/m) 154/157bpm 56cal 8.85/9.6mph Add a comment 5.1mi, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll, lap of the houses then home. Last plod from the prison after night shift for the time being #sotheysay 🤔😉 Split Summary === 1) 1m - 6:26(6:26/m) 123/137bpm 88cal 9.33/11.42mph 2) 1m - 6:23(6:23/m) 133/139bpm 98cal 9.41/10.31mph 3) 1m - 6:36(6:36/m) 161/187bpm 124cal 9.09/9.68mph 4) 1m - 6:23(6:23/m) 184/191bpm 138cal 9.4/11.71mph 5) 1m - 6:26(6:26/m) 188/192bpm 140cal 9.32/9.79mph 6) 0.11m - 47(7:08/m) 186/188bpm 17cal 8.42/9.06mph Add a comment	3.2mi, 21:00 Running - General Plodded along Prom from Parkrun start area, Mill Road then home. Finished the week on 84 miles 😎 Split Summary === 1) 1m - 6:36(6:36/m) 138/148bpm 104cal 9.1/10.81mph 2) 1m - 6:41(6:41/m) 148/163bpm 114cal 8.98/10.08mph 3) 1m - 6:36(6:36/m) 157/178bpm 120cal 9.08/9.66mph 4) 0.15m - 1:08(7:26/m) 164/168bpm 21cal 8.08/9.27mph Add a comment 3.1mi, 17:15 Running - parkrun Girvan Prom Parkrun #41 First place 🏃‍♂️🌧💨 Split Summary === 1) 1m - 5:27(5:27/m) 134/149bpm 82cal 11/12.67mph 2) 1m - 5:40(5:40/m) 143/153bpm 93cal 10.59/11.52mph 3) 1m - 5:35(5:35/m) 153/168bpm 97cal 10.74/11mph 4) 0.1m - 32(5:28/m) 157/158bpm 9cal 10.96/10.9mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Parkrun start area via Avenue 🏃‍♂️🌧 Split Summary === 1) 1m - 6:42(6:42/m) 116/138bpm 82cal 8.95/9.79mph 2) 1m - 6:38(6:38/m) 133/139bpm 100cal 9.05/9.43mph 3) 0.27m - 1:40(6:10/m) 135/141bpm 25cal 9.73/9.85mph Add a comment	18.3mi, 2:00:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom, Mill Road and home. Tired towards end and stomach tender. Split Summary === 1) 1m - 6:44(6:44/m) 155/191bpm 119cal 8.92/10.69mph 2) 1m - 7:03(7:03/m) 187/194bpm 153cal 8.5/9.62mph 3) 1m - 6:17(6:17/m) 187/191bpm 137cal 9.54/9.91mph 4) 1m - 6:23(6:23/m) 190/195bpm 139cal 9.4/9.48mph 5) 1m - 6:32(6:32/m) 192/201bpm 142cal 9.18/9.6mph 6) 1m - 6:13(6:13/m) 193/199bpm 135cal 9.65/9.89mph 7) 1m - 6:16(6:16/m) 193/197bpm 137cal 9.56/10.25mph 8) 1m - 6:23(6:23/m) 192/198bpm 139cal 9.39/11.27mph 9) 1m - 6:47(6:47/m) 189/198bpm 148cal 8.84/9.79mph 10) 1m - 6:49(6:49/m) 189/193bpm 148cal 8.8/9mph 11) 1m - 6:34(6:34/m) 188/194bpm 143cal 9.14/9.68mph 12) 1m - 6:34(6:34/m) 188/199bpm 142cal 9.14/10.98mph 13) 1m - 6:36(6:36/m) 191/202bpm 143cal 9.08/9.56mph 14) 1m - 6:37(6:37/m) 193/198bpm 144cal 9.06/9.46mph 15) 1m - 6:51(6:51/m) 192/195bpm 149cal 8.75/9.31mph 16) 1m - 6:43(6:43/m) 190/196bpm 146cal 8.93/9.37mph 17) 1m - 6:50(6:50/m) 189/193bpm 149cal 8.78/9.52mph 18) 1m - 6:46(6:46/m) 188/192bpm 147cal 8.87/9.89mph 19) 0.15m - 1:00(6:32/m) 189/191bpm 21cal 9.19/9.29mph Add a comment	8.1mi, 53:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home. Left leg/thigh still dragging somewhat. Other than that nice to finish on normal hours and enjoy the sun ☀️ 🏃‍♂️😎 Split Summary === 1) 1m - 6:29(6:29/m) 157/180bpm 118cal 9.25/11.21mph 2) 1m - 6:48(6:48/m) 139/145bpm 107cal 8.82/9.33mph 3) 1m - 6:10(6:10/m) 135/148bpm 90cal 9.72/10.52mph 4) 1m - 6:44(6:44/m) 141/148bpm 105cal 8.91/10.27mph 5) 1m - 6:17(6:17/m) 141/147bpm 98cal 9.55/9.77mph 6) 1m - 6:33(6:33/m) 140/145bpm 100cal 9.16/9.54mph 7) 1m - 6:32(6:32/m) 142/149bpm 101cal 9.19/9.87mph 8) 1m - 6:34(6:34/m) 140/145bpm 98cal 9.14/9.41mph 9) 0.13m - 53(6:40/m) 141/147bpm 13cal 9.01/9.46mph Add a comment 5.1mi, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Tired and left leg dragging a bit 🏃‍♂️😴 Split Summary === 1) 1m - 6:45(6:45/m) 124/135bpm 93cal 8.88/11.12mph 2) 1m - 6:45(6:45/m) 133/140bpm 103cal 8.89/9.2mph 3) 1m - 6:32(6:32/m) 137/142bpm 102cal 9.18/9.62mph 4) 1m - 6:38(6:38/m) 149/187bpm 113cal 9.04/9.29mph 5) 1m - 6:51(6:51/m) 151/167bpm 117cal 8.77/10.14mph 6) 0.06m - 29(8:06/m) 152/153bpm 8cal 7.4/8.72mph Add a comment	8mi, 52:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll and home 🏃‍♂️☀️ Left thigh eased a little. Split Summary === 1) 1m - 6:19(6:19/m) 127/143bpm 87cal 9.51/11.35mph 2) 1m - 6:28(6:28/m) 141/147bpm 102cal 9.27/9.98mph 3) 1m - 6:08(6:08/m) 136/148bpm 91cal 9.78/10.73mph 4) 1m - 6:44(6:44/m) 138/150bpm 99cal 8.91/10.16mph 5) 1m - 6:23(6:23/m) 139/148bpm 96cal 9.4/9.73mph 6) 1m - 6:41(6:41/m) 140/148bpm 101cal 8.99/9.52mph 7) 1m - 6:26(6:26/m) 140/145bpm 96cal 9.31/9.79mph 8) 1m - 6:40(6:40/m) 135/144bpm 87cal 9/9.39mph 9) 0.03m - 11(6:22/m) 136/137bpm 2cal 9.41/8.6mph Add a comment 5.1mi, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Tired 💤 Left thigh still dragging a tad. Split Summary === 1) 1m - 6:44(6:44/m) 159/182bpm 122cal 8.9/13.02mph 2) 1m - 6:47(6:47/m) 167/172bpm 132cal 8.84/9.43mph 3) 1m - 6:33(6:33/m) 171/177bpm 135cal 9.15/9.52mph 4) 1m - 6:36(6:36/m) 175/180bpm 141cal 9.1/9.31mph 5) 1m - 6:48(6:48/m) 176/183bpm 146cal 8.82/9.85mph 6) 0.08m - 32(6:32/m) 175/177bpm 11cal 9.17/9.39mph Add a comment	2.3mi, 15:00 Running - General Plodded from Victory Park via Avenue to Sunbed Towers 😎☀️🏃‍♂️ Split Summary === 1) 1m - 6:31(6:31/m) 126/140bpm 92cal 9.2/10.65mph 2) 1m - 6:35(6:35/m) 126/133bpm 89cal 9.12/9.66mph 3) 0.29m - 1:54(6:33/m) 121/131bpm 22cal 9.17/9.27mph Add a comment 5.2mi, 31:14 Running - Intervals Victory Park for pyramid session of 1 x 300,600,900,1200,1600,1200,900,600,300 meters all with 100 meters jog recovery ☀️🏃‍♂️😎 Left thigh/leg still dragging somewhat. Split Summary === 1) 0.18m - 1:00(5:42/m) 125/144bpm 12cal 10.53/12.42mph 2) 0.06m - 24(6:51/m) 141/146bpm 6cal 8.75/10.58mph 3) 0.37m - 2:09(5:44/m) 135/138bpm 33cal 10.46/10.6mph 4) 0.07m - 25(6:16/m) 138/139bpm 6cal 9.57/10.46mph 5) 0.56m - 3:15(5:52/m) 145/152bpm 52cal 10.23/10.81mph 6) 0.07m - 29(7:06/m) 151/152bpm 8cal 8.45/10.25mph 7) 0.74m - 4:20(5:50/m) 148/155bpm 72cal 10.28/10.83mph 8) 0.05m - 23(7:18/m) 152/153bpm 6cal 8.21/10.16mph 9) 1m - 5:52(5:52/m) 143/156bpm 92cal 10.23/10.77mph 10) 0.05m - 19(6:35/m) 138/141bpm 4cal 9.12/10.54mph 11) 0.74m - 4:21(5:53/m) 131/146bpm 56cal 10.19/10.54mph 12) 0.07m - 29(7:06/m) 133/138bpm 6cal 8.44/10.16mph 13) 0.56m - 3:17(5:54/m) 132/138bpm 44cal 10.17/10.48mph 14) 0.06m - 24(6:35/m) 133/135bpm 5cal 9.12/10.5mph 15) 0.36m - 2:13(6:11/m) 132/138bpm 29cal 9.71/9.89mph 16) 0.07m - 28(6:50/m) 120/126bpm 4cal 8.79/9.87mph 17) 0.18m - 1:00(5:38/m) 129/132bpm 11cal 10.66/10.73mph 18) 0.06m - 24(6:30/m) 133/135bpm 5cal 9.23/10.73mph Add a comment 2.3mi, 15:00 Running - General Out of work, station brae and into Victory Park ☀️🏃‍♂️😎 Split Summary === 1) 1m - 6:20(6:20/m) 173/195bpm 126cal 9.48/11.98mph 2) 1m - 6:38(6:38/m) 142/188bpm 104cal 9.04/9.87mph 3) 0.31m - 2:02(6:36/m) 134/139bpm 29cal 9.08/9.16mph Add a comment 5mi, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Fingers numb as was pretty cool 🌤 Split Summary === 1) 1m - 6:43(6:43/m) 137/161bpm 103cal 8.93/10.9mph 2) 1m - 6:51(6:51/m) 140/147bpm 108cal 8.76/9.14mph 3) 1m - 6:30(6:30/m) 142/149bpm 103cal 9.22/9.79mph 4) 1m - 6:39(6:39/m) 143/157bpm 105cal 9.03/9.31mph 5) 1m - 6:51(6:51/m) 150/198bpm 113cal 8.76/10.14mph 6) 0.04m - 26(11:09/m) 158/159bpm 7cal 5.38/9.5mph Add a comment	8.1mi, 52:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll and home ☀️🏃‍♂️😎 Split Summary === 1) 1m - 6:37(6:37/m) 124/144bpm 91cal 9.07/9.87mph 2) 1m - 6:28(6:28/m) 140/150bpm 104cal 9.28/10.69mph 3) 1m - 6:03(6:03/m) 139/146bpm 95cal 9.93/10.62mph 4) 1m - 6:32(6:32/m) 143/149bpm 105cal 9.19/10.06mph 5) 1m - 6:19(6:19/m) 142/146bpm 101cal 9.5/10.25mph 6) 1m - 6:30(6:30/m) 145/149bpm 105cal 9.22/10mph 7) 1m - 6:28(6:28/m) 146/150bpm 105cal 9.28/9.68mph 8) 1m - 6:27(6:27/m) 147/156bpm 106cal 9.29/9.71mph 9) 0.1m - 37(6:21/m) 149/152bpm 10cal 9.45/9.25mph Add a comment 5mi, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:48(6:48/m) 136/174bpm 106cal 8.83/9.29mph 2) 1m - 6:51(6:51/m) 134/140bpm 105cal 8.76/9.23mph 3) 1m - 6:31(6:31/m) 137/143bpm 102cal 9.2/9.71mph 4) 1m - 6:41(6:41/m) 140/145bpm 106cal 8.97/9.25mph 5) 1m - 7:08(7:08/m) 147/154bpm 119cal 8.42/9.71mph Add a comment

2019	Date	Result	WAVA
Girvan Prom parkrun	18 May	17:15	84.14%
Girvan Prom parkrun	11 May	16:57	85.63%
Girvan Prom parkrun	4 May	17:15	84.14%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	3 May	15:47	91.96%
Girvan Prom parkrun	27 Apr	17:00	85.38%
Girvan Prom parkrun	20 Apr	16:45	86.65%
Girvan Prom parkrun	13 Apr	17:14	84.22%
Girvan Prom parkrun	6 Apr	16:28	88.14%
Self Trascendence 50k inc Scottish Athletics 50k Championships	24 Mar	3:13:45	83.85%
Girvan Prom parkrun	16 Mar	18:02	80.48%
Girvan Prom parkrun	23 Feb	17:23	83.49%
Girvan Prom parkrun	16 Feb	17:15	84.14%
Girvan Prom parkrun	26 Jan	17:50	81.39%
Girvan Prom parkrun	19 Jan	16:53	85.97%
Girvan Prom parkrun	12 Jan	17:31	82.86%
Girvan Prom parkrun	5 Jan	16:35	87.52%
GAA Miler Meet	4 Jan	8:59	91.85%
Girvan Prom parkrun	1 Jan	16:45	86.65%
2018	Date	Result	WAVA
Girvan Prom parkrun	22 Dec	16:53	85.97%
Girvan Prom parkrun	15 Dec	17:11	84.47%
Girvan Prom parkrun	8 Dec	16:35	87.52%
Girvan Prom parkrun	1 Dec	16:47	86.48%
Girvan Prom parkrun	17 Nov	16:53	85.97%
Girvan Prom parkrun	10 Nov	16:48	86.39%
Girvan Prom parkrun	27 Oct	16:36	87.43%
Girvan Prom parkrun	20 Oct	16:43	86.82%
Great Scottish Run Half Marathon	30 Sep	1:12:29	90.82%
World Masters Athletics Championships - Half Marathon	16 Sep	1:15:04	87.70%
World Masters Athletics Championships - 5000m	12 Sep	15:51	90.86%
Girvan Prom parkrun	8 Sep	16:37	86.66%
Girvan Prom parkrun	1 Sep	16:23	87.90%
Girvan Prom parkrun	25 Aug	16:14	88.71%
Girvan Prom Parkrun	18 Aug	16:51	85.46%
Girvan Prom Parkrun	4 Aug	16:41	86.32%
Girvan Prom Parkrun	28 Jul	16:42	86.23%
GAA Miler Meet 5000m	27 Jul	15:53	90.66%
Girvan Half Marathon	8 Jul	1:14:10	88.02%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	17 Jun	15:51	90.86%
Perth parkrun	9 Jun	16:11	88.98%
GAA Miler Meet 3000m	1 Jun	9:03	90.46%
European non-stadia Masters Half Marathon	20 May	1:13:26	88.90%
Stranraer Half Marathon	5 May	1:14:38	87.47%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	4 May	15:49	91.05%
British Masters Road Relays	28 Apr	16:48	82.77%
Scottish 10,000m Champs GAA Miler Meet	20 Apr	32:28	92.32%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	25 Mar	32:32	86.74%
European Masters Athletics Indoor Championships	20 Mar	9:13	88.82%
Scottish Masters Indoor Championships - 1500m	4 Feb	4:24	87.73%
GAA Miler Meet	7 Jan	9:02	90.62%
2017	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	33:26	89.65%
MBNA Chester Marathon	8 Oct	2:33:12	88.65%
Great Scottish Run Half Marathon	1 Oct	1:11:51	90.86%
City of Stirling 10k	10 Sep	32:52	90.49%
Shettleston Harriers Open Graded 5,000 Metres Track Race	29 Aug	15:35	91.69%
Shettleson Harriers Open Graded 1500m Track	29 Aug	4:18	89.08%
European Masters Athletics Championships Half Marathon	6 Aug	1:11:49	90.15%
European Masters Athletics Championships 5000m	3 Aug	15:39	91.30%
GAA Miler Meet 5000m	28 Jul	15:38	91.40%
Girvan Half Marathon	9 Jul	1:15:23	85.89%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	18 Jun	15:53	89.96%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5 May	15:55	89.77%
BMC Regional Races incorporating Scottish Championships	28 Apr	32:15	92.22%
Tom Scott Memorial 10 Mile Road Race	2 Apr	53:35	91.02%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	26 Mar	30:45	91.06%
BMAF Indoor Championships, 3000m	12 Mar	9:10	88.61%
Stranraer Half Marathon	4 Mar	1:15:16	86.02%
GAA Miler Meet	4 Jan	9:02	89.92%
2016	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	33:51	87.86%
Aberdeen parkrun	29 Oct	16:06	88.75%
Neil McCover Memorial Half Marathon	9 Oct	1:13:43	87.83%
Great Scottish Run Half Marathon	2 Oct	1:10:40	91.62%
Dumfries Half Marathon	25 Sep	1:14:22	87.06%
BMAF Track and Field Championships, Birmingham	18 Sep	15:42	91.01%
City of Stirling 10k	11 Sep	32:43	90.19%
Shettleston Harriers Open Graded: 5,000m	30 Aug	15:45	90.02%
Open Track and Field Meeting, Dam Park, Ayr	17 Aug	9:15	87.13%
GAA Miler Meet: National Masters 5,000m	29 Jul	15:23	92.16%
Girvan Half Marathon	10 Jul	1:13:45	87.07%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	19 Jun	15:47	89.83%
GAA Miler Meet 3000m	3 Jun	9:04	88.89%
European Masters non stadia Athletics Championships	22 May	1:10:41	90.85%
BMAF National Masters Open Road Relays	14 May	15:31	88.23%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	6 May	15:20	92.46%
BMC Regional Races incorporating Scottish Championships	29 Apr	31:33	93.53%
Tom Scott Memorial 10 Mile Road Race	10 Apr	52:29	92.18%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	3 Apr	30:55	89.86%
Clydebank 5K	19 Mar	15:22	92.26%
Stranraer Half Marathon	5 Mar	1:14:42	85.96%
Scottish Masters Cross Country Championships	30 Jan	29:25	79.20%
BUPA Great Winter XC inc Scottish Athletics Inter-District Championships	9 Jan	28:34	81.56%
GAA Miler Meet	3 Jan	9:16	86.97%
2015	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	32:51	89.83%
West District Cross Country Championships (Senior Men)	6 Dec	40:53	72.18%
Kilmarnock XC - Senior Men	22 Nov	34:01	86.75%
British & Irish Masters International XC (M35-49)	14 Nov	27:40	84.21%
National XC Relays, Cumbernauld	24 Oct	13:33	79.31%
West District XC Relays	11 Oct	13:15	81.10%
Great Scottish Run Half Marathon	4 Oct	1:10:54	90.57%
Dumfries Half Marathon	20 Sep	1:12:04	89.10%
City of Stirling 10k	13 Sep	32:30	90.10%
World Masters Athletics Championships Marathon	16 Aug	2:31:01	87.63%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	21 Jun	15:39	89.90%
Land O' Burns 10k	27 May	32:26	90.29%
BMAF National Masters Open Road Relays	16 May	15:21	88.50%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	29 Apr	15:29	90.87%
Tom Scott Memorial 10 Mile Road Race	5 Apr	52:22	91.65%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	29 Mar	31:09	88.51%
Reading Half Marathon	22 Mar	1:08:56	92.40%
Stranraer Half Marathon	7 Mar	1:11:06	89.58%
Scottish National XC Champs - Senior Men - Falkirk	22 Feb	42:19	83.54%
Kirkintilloch Olympians 12.5 Km Road Race	15 Feb	41:23	88.98%
Scottish National Masters XC Championships - Men	31 Jan	29:20	78.82%
Scottish Veteran Harriers Club Road Relays	25 Jan	19:14	86.17%
2014	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	31:47	92.13%
National XC Relays, Cumbernauld	25 Oct	13:50	77.09%
Baxters Loch Ness Marathon	28 Sep	2:28:56	88.86%
City of Stirling 10k	14 Sep	31:29	92.30%
Paisley 10km	31 Aug	32:05	90.57%
Irvine Marymass 10k	20 Aug	32:25	89.64%
Irvine RC (Brodie Engineering) 5mile RR	21 Jul	25:57	88.93%
Girvan Half Marathon	13 Jul	1:13:18	86.19%
Edinburgh Marathon	25 May	2:28:03	88.64%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	7 May	15:16	91.45%
Tom Scott Memorial 10 Mile Road Race	13 Apr	55:04	86.47%
Grangemouth Round the Houses 10k	6 Apr	32:46	88.68%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	30 Mar	30:46	88.92%
BMAF Cross Country Championships - Men	15 Mar	26:04	88.02%
Stranraer Half Marathon	1 Mar	1:10:05	90.15%
Netherhall 10 inc BMAF 10 mile road race championships	23 Feb	55:17	86.13%
Kirkintilloch Olympians 12.5 Km Road Race	16 Feb	41:32	87.97%
Scottish National Masters XC Championships - Men	1 Feb	30:26	75.39%
Scottish Veteran Harriers Club Road Relays	26 Jan	18:45	87.72%
2013	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	31:42	91.67%
Scottish Athletics West District XC Championships -Senior Men's Race	7 Dec	37:50	76.81%
British and Irish Masters XC International	16 Nov	24:37	93.20%
Scottish 4K XC Champs - Bellahouston Park	10 Nov	13:03	81.09%
Stranraer 10k Road Race	2 Nov	33:44	86.14%
National XC Relays, Cumbernauld	26 Oct	13:11	80.27%
City of Stirling 10k	15 Sep	31:36	91.27%
Moray Half Marathon	1 Sep	1:11:16	87.95%
Paisley 10km	25 Aug	32:06	89.84%
SVHC/BMAF Glasgow 800 10k Road Race	18 Aug	31:46	90.79%
Dundonald 10K Road Race	7 Aug	32:17	89.33%
Irvine 5 mile Road Race	15 Jul	25:13	90.83%
Girvan Half Marathon	14 Jul	1:11:51	87.23%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	16 Jun	15:21	90.27%
Land O Burns 10k Road Race	29 May	32:26	88.92%
Deep RiverRock Belfast City Marathon	6 May	2:27:20	88.33%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	1 May	15:02	92.17%
Culzean Fun Run - Long Race	28 Apr	29:08	86.48%
Tom Scott Memorial 10 Mile Road Race	7 Apr	51:39	91.46%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	31 Mar	30:10	90.01%
Grangemouth Round the Houses 10k	24 Mar	31:39	91.12%
British Masters XC Championships	16 Mar	28:21	80.32%
Jack Crawford Springburn Cup 10k Race	9 Mar	32:07	89.80%
Scottish National XC Champs - Senior Men - Falkirk	23 Feb	41:44	83.41%
Scottish Masters Cross Country Championships	2 Feb	27:27	82.96%
Scottish Veteran Harriers Club Road Relays	27 Jan	18:57	86.14%
BUPA Great Winter XC run(Seniors)	5 Jan	27:15	94.01%
2012	Date	Result	WAVA
West District Cross Country Championships (Senior Men)	8 Dec	36:10	77.00%
British & Irish Masters’ International XC	10 Nov	26:35	86.16%
Stranraer 10K Road Race	3 Nov	33:20	86.52%
National XC Relays, Cumbernauld	27 Oct	13:58	75.20%
Baxters Loch Ness Marathon	30 Sep	2:30:36	86.41%
City of Stirling 10k	16 Sep	31:42	90.98%
Great Scottish Run Half Marathon	2 Sep	1:09:30	89.46%
Irvine Marymass 10k	26 Aug	31:35	90.63%
SVHC Glasgow 800 10k Road Race	19 Aug	32:04	89.27%
Girvan Half Marathon	8 Jul	1:12:21	85.94%
Dalbeattie Civic Half Marathon	17 Jun	1:12:53	85.31%
Stranraer Half Marathon	2 Jun	1:12:54	85.29%
Land O Burns 10k Road Race	30 May	33:20	85.87%
Self-Transcendence 5k (Incorporating Scottish 5k road championship)	16 May	15:37	88.06%
Belfast City Marathon	7 May	2:29:10	86.52%
Culzean Fun Run - Long Race	29 Apr	29:07	85.88%
Tom Scott Memorial 10 Mile Road Race	8 Apr	52:40	89.00%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	31 Mar	30:04	89.63%
Grangemouth Round the Houses 10k	25 Mar	31:57	89.59%
Alloa Half Marathon	18 Mar	1:11:08	87.41%
Scottish Athletics National Masters CC Championships	4 Feb	28:35	76.35%
Scottish Veteran Harriers Club Road Relays	29 Jan	18:39	86.87%
BUPA Great Winter XC run(Seniors)	7 Jan	21:44	0.00%
2011	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	33:38	85.11%
Scottish Athletics West District XC Championships	10 Dec	32:27	88.21%
British and Irish Masters Cross Country International	26 Nov	27:39	81.74%
Finsbury parkrun	29 Oct	31:29	43.68%
National XC Relays, Cumbernauld	22 Oct	14:14	73.24%
Baxters Loch Ness Marathon	2 Oct	2:31:05	85.42%
City of Stirling 10k	18 Sep	31:47	90.06%
Great Scottish Run Half Marathon	4 Sep	1:10:08	87.96%
Irvine Marymass 10k	21 Aug	32:12	88.23%
Gay 5k	19 Aug	16:19	83.65%
Irvine 5 mile Road Race	18 Jul	26:02	86.67%
Girvan Half Marathon	10 Jul	1:10:44	87.22%
Dunfermline Half Marathon	26 Jun	1:10:54	87.01%
Rubys Ayrshire Hospice 5k Ladies and Mens 5k Races	12 Jun	15:33	87.78%
Stranraer Half-Marathon	4 Jun	1:11:37	86.14%
Land O Burns 10k Road Race	25 May	31:56	88.97%
BMAF National Masters Open Road Relays	21 May	15:12	86.71%
SVHC Walter Ross 10km RR	15 May	31:53	89.11%
Self-Transcendence 5k (Incorporating Scottish 5k road championship)	11 May	15:22	88.82%
Culzean Fun Run - Long Race	8 May	29:17	84.75%
Troon Tortoises 10K	4 May	32:08	88.41%
Lochaber Marathon	10 Apr	2:37:56	81.05%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	3 Apr	30:59	88.54%
Alloa Half Marathon	20 Mar	1:11:13	86.62%
Lasswade 10 Mile Road Race	6 Mar	54:03	86.06%
Scottish National XC Champs - Senior Men - Falkirk	19 Feb	42:20	80.98%
Scottish National Masters Cross Country (Men)	5 Feb	31:22	71.51%
Scottish Veteran Harriers Club Road Relays	30 Jan	18:34	86.60%
West District Cross Country Championships (Senior Men)	16 Jan	32:35	87.19%
2010	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	32:39	87.01%
Jimmy Irvine Bella 10K	13 Nov	35:26	80.18%
Stranraer 10K	6 Nov	35:05	80.98%
Kilmarnock trail race	11 Aug	26:52	83.36%
Forth Road Bridge 10K	8 Aug	33:50	83.35%
Scottish Gas 10k road race	1 Aug	34:28	81.82%
Dunfermline Half Marathon	13 Jun	1:12:12	84.77%
Stranraer Half-Marathon	5 Jun	1:13:55	82.80%
Land O Burns 10k Road Race	26 May	32:20	87.22%
Coastal Run round UK(Ballantrae - Girvan leg)	23 May	1:11:00	92.13%
BMAF National Open Masters Road Relay	15 May	15:08	86.45%
Troon Tortoises 10K	5 May	32:34	86.59%
Culzean Family Fun Run -	25 Apr	29:35	83.28%
Lochaber Marathon	18 Apr	2:32:04	83.48%
Grangemouth Round the Houses 10K	28 Mar	32:27	86.91%
Balloch to Clydebank Half-Marathon	14 Mar	1:10:07	87.30%
Scottish National XC Champs - Senior Men - Falkirk	20 Feb	41:48	81.41%
Scottish National Masters XC (Senior Men)	6 Feb	33:04	85.28%
BUPA Great Winter XC run(Seniors)	9 Jan	33:34	74.63%
2009	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	33:59	82.98%
West District Cross Country Championships (Senior Men)	5 Dec	33:23	81.57%
Ayrshire XC Championships	22 Nov	37:18	67.16%
Stranraer 10k	7 Nov	33:42	83.68%
Strathaven Run With the Wind 10K	1 Nov	32:57	85.59%
National XC Relays, Cumbernauld	24 Oct	14:20	71.65%
City of Stirling 10K	20 Sep	32:05	87.90%
Around Cumbrae 10 Mile Road Race	13 Sep	53:51	85.08%
Great Scottish Run Half Marathon	6 Sep	1:09:42	87.15%
Ayr Seaforth 5 Mile Trail Race	26 Aug	29:46	74.68%
Irvine Marymass 10K	19 Aug	31:03	88.35%
Kilmarnock trail race	12 Aug	25:01	88.86%
Dundonald 10K Road Race	5 Aug	32:37	90.11%
Scottish Gas 10K	2 Aug	33:07	84.53%
Irvine 5 Mile Road Race	20 Jul	25:37	86.78%
Girvan Half Marathon	12 Jul	1:15:55	80.01%
Isle of Arran Half-Marathon	5 Jul	1:13:28	82.68%
Kilmarnock 10K	1 Jul	33:30	83.56%
jogscotland 5K Challenge - Glasgow - Glasgow Green	24 Jun	16:06	83.53%
Edinburgh Marathon	31 May	2:38:37	79.48%
Girvan AAC 5k Time Trial	26 May	16:51	79.81%
Dunfermline Half Marathon	10 May	1:14:25	81.62%
Troon Tortoises 10K	6 May	33:15	84.19%
Girvan AAC 5k TT	28 Apr	16:48	80.05%
Culzean Fun Run - Long Race	26 Apr	29:58	81.68%
Ormidale 10K Road Race	19 Apr	32:52	85.17%
Tom Scott Memorial 10 Mile Road Race	12 Apr	53:59	84.87%
Scottish 6/4 Stage Road Relays (short stage), Livingston	4 Apr	16:42	81.65%
Girvan AAC 5k Time Trial	31 Mar	16:48	79.88%
Grangemouth Round the Houses 10K	29 Mar	33:20	83.98%
Balloch to Clydebank Half-Marathon	8 Mar	1:12:30	83.78%
Girvan AAC 5k Time Trial	24 Feb	17:01	78.86%
Scottish National XC Champs - Senior Men - Falkirk	21 Feb	40:59	82.41%
Scottish National Masters Cross Country (Men)	7 Feb	33:05	84.61%
Jack Crawford Memorial 10K	17 Jan	33:51	82.69%
2008	Date	Result	WAVA
Cambuslang Down by the River 10K	28 Dec	33:56	82.49%
Ayr Turkey Trot 10K	26 Dec	32:56	85.00%
Dublin Marathon	27 Oct	2:42:47	77.44%
McAndrew Road Relays, Glasgow	4 Oct	16:50	83.57%
George Cummings Road Relays, Houston	27 Sep	13:21	89.17%
City of Stirling 10K	14 Sep	32:30	85.47%
Great Scottish Run Half Marathon	7 Sep	1:12:05	83.67%
Irvine Marymass 10K	20 Aug	32:22	85.82%
Kilmarnock trail race	13 Aug	25:45	85.71%
South Ayrshire Autistic Society 10k Fun Run/Walk	6 Aug	32:25	85.69%
Scottish Gas 10K	3 Aug	33:24	83.20%
Saltcoats Round the Houses Race	21 Jul	23:07	74.39%
Girvan Half Marathon	13 Jul	1:15:00	80.44%
jogscotland 5k Challenge - Glasgow - Glasgow Green	9 Jul	15:52	84.15%
Polaroid Series - Vale of Leven 10K	15 Jun	33:23	83.24%
Polaroid Series - Dumbarton 10K	5 Jun	32:41	85.03%
Kirkcudbright Academy Half Marathon	24 May	1:13:57	81.59%
Kilmarnock 10K	14 May	33:39	82.58%
Troon Tortoises 10K	7 May	33:46	82.30%
Culzean Fun Run - Long Race	27 Apr	30:03	80.82%
London Marathon	13 Apr	2:43:19	76.83%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	5 Apr	32:44	79.28%
Welcome the World 5K	30 Mar	18:07	73.70%
Scottish National Masters Cross Country (Men)	9 Feb	34:10	81.33%
Jack Crawford Memorial 10K	12 Jan	32:25	85.73%
2007	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	33:24	83.20%
West District Cross Country Championships (Senior Men)	8 Dec	32:41	82.10%
Stranraer 10K	3 Nov	34:08	81.41%
Jedburgh Half Marathon	28 Oct	1:15:29	79.93%
Ayrshire AAA Cross Country Relay Championships	20 Oct	12:28	81.18%
Baxters Loch Ness Marathon	7 Oct	2:35:30	80.70%
Great Scottish Run Half Marathon	2 Sep	1:12:09	83.13%
Girvan Half Marathon	26 Aug	1:12:53	82.29%
Irvine Marymass 10K	22 Aug	32:31	84.87%
Scottish Gas 10K	5 Aug	33:18	82.88%
Ayrshire 5000 metres Track Championships	29 Jul	16:08	82.19%
Glasgow Jog Scotland 5k	19 Jun	15:39	84.72%
Polaroid Series - Vale of Leven 10K	17 Jun	33:42	81.89%
Polaroid Series - Dumbarton 10K	7 Jun	32:40	84.48%
Stranraer Half Marathon	2 Jun	1:14:24	80.62%
Kirkcudbright Academy Half Marathon	26 May	1:12:08	83.15%
Kilmarnock 10K	16 May	32:18	85.44%
Troon Tortoises 10K	9 May	32:27	85.05%
Culzean Fun Run - Long Race	29 Apr	29:22	82.13%
Ormidale 10k	22 Apr	33:01	83.59%
Irvine 5 Mile Road Race	18 Apr	26:02	84.23%
Grangemouth Round the Houses 10K	15 Apr	33:44	81.81%
British Masters XC Relays	14 Apr	12:39	79.45%
Scottish National XC Champs - Senior Men - Falkirk	10 Feb	42:21	78.63%
Jack Crawford Memorial 10k	13 Jan	33:54	81.41%
Nigel Barge Memorial 10K	6 Jan	33:32	82.30%
Beith Road Races	2 Jan	24:30	85.92%
2006	Date	Result	WAVA
West District Cross Country Champs, East Kilbride	9 Dec	36:09	73.29%
Hugh Wilson Memorial 10K	3 Dec	34:17	80.50%
Liverpool & District XC Sefton Park 10K	25 Nov	35:55	76.84%
Glasgow University 5 Mile Road Race	18 Nov	26:02	84.23%
Kilmarnock Open Cross Country Race	12 Nov	29:10	92.35%
Stranraer 10K	4 Nov	33:41	81.93%
Ayrshire AAA Cross Country Relay Championships	21 Oct	12:40	79.34%
Baxters Loch Ness Marathon	1 Oct	2:37:27	79.46%
Around Cumbrae 10 Mile Road Race - Millport	10 Sep	55:46	82.24%
Great Scottish Run Half Marathon	3 Sep	1:12:54	81.89%
Irvine Marymass 10K	23 Aug	33:18	82.38%
Isle of Arran Half Marathon	2 Jul	1:12:42	82.11%
Edinburgh Marathon	11 Jun	2:46:54	74.88%
Stranraer Half-Marathon	3 Jun	1:15:54	78.65%
Kircudbright Academy 1/2 Marathon	27 May	1:13:03	81.72%
Dunfermline Half Marathon	21 May	1:15:06	79.49%
Kilmarnock 10K	10 May	33:33	81.76%
Troon Tortoises 10K	3 May	32:50	83.55%
Grangemouth Round the Houses 10K	23 Apr	33:00	83.13%
Girvan Half Marathon	19 Mar	1:12:26	82.41%
Stranraer Half-Marathon	4 Mar	1:15:48	78.75%
Scottish National XC Champs - Senior Men - Falkirk	18 Feb	43:49	75.56%
Beith Harriers New Year Road Race	2 Jan	24:23	85.81%
2005	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	32:23	84.71%
Irvine Harriers Vs Cyclists	18 Dec	28:25	76.70%
West District X/Country Champs	10 Dec	33:45	81.28%
Stranraer 10K	4 Dec	33:54	80.92%
Ayrshire XC Championships, Irvine	26 Nov	31:43	68.29%
Girvan Cross Country	20 Nov	35:56	60.28%
Lanarkshire Road Relays	15 Oct	12:52	77.64%
Dumfries Half-Marathon	25 Sep	1:14:13	80.43%
Around Cumbrae 10 Mile Road Race	11 Sep	57:32	77.81%
Irvine Marymass 10k road race	17 Aug	34:21	79.44%
Isle of Arran Half-Marathon	3 Jul	1:15:15	79.05%
East Kilbride Half Marathon	26 Jun	1:14:15	80.12%
North Ayrshire Open 5 Mile Road Race	8 Jun	28:00	77.43%
Kyle Academy Festival of Running 10K	1 Jun	35:03	77.85%
Kirkcudbright Academy Half Marathon	28 May	1:13:06	81.38%
Kilmarnock 10K	18 May	33:33	81.33%
Troon Tortoises 10K	4 May	33:03	82.56%
Girvan half narathon	20 Mar	1:16:15	78.01%
Stranraer Half Marathon	5 Mar	1:17:52	76.36%
2004	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	34:53	78.22%
Stranraer 10K	5 Dec	35:55	75.97%
Dumfries Half-Marathon	19 Sep	1:19:53	74.44%
Great Scottish Run HM	22 Aug	1:25:51	69.10%

Sunbed Athlete M45

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