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Sunbed Athlete M45

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Cambuslang Harriers, Scottish Veteran Harriers Club

Races
348
Miles
53331
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

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

Current Status

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

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

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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	9		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	50		15:22	15:37	15:02	15:16	15:29	15:20	15:39	15:49	16:35
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

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	181	0	0	0	0	0	0	0	0	0	0	0	181
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 21st Dec Dec 21	Sat 22nd Dec Dec 22	Sun 23rd Dec Dec 23	Mon 24th Dec Dec 24	Tue 25th Dec Dec 25	Wed 26th Dec Dec 26	Thu 27th Dec Dec 27
4.7mi, 30:00 Running - General Out of work, golf course, Prom, lap of the houses then home. Tired feeling however bounced along ok. Add a comment 4.5mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:46(6:46/m) 138/150bpm 93cal 8.87/10.04mph 2) 1m - 6:33(6:33/m) 106/116bpm 47cal 9.15/9.46mph 3) 1m - 6:43(6:43/m) 110/117bpm 53cal 8.93/9.83mph 4) 1m - 6:43(6:43/m) 109/126bpm 51cal 8.92/9.5mph 5) 0.5m - 3:15(6:26/m) 126/144bpm 37cal 9.32/9.41mph Add a comment	4mi, 26:00 Running - General From Parkrun start/finish area along the Prom plodding next to other Parkrunners and then headed Mill Road and home. Finished the week on 76 miles 🥶💨🏃‍♂️😁 Split Summary === 1) 1m - 6:32(6:32/m) 149/163bpm 102cal 9.18/11.23mph 2) 1m - 6:26(6:26/m) 151/160bpm 103cal 9.32/10.69mph 3) 1m - 6:41(6:41/m) 155/163bpm 109cal 8.97/9.41mph 4) 0.99m - 6:21(6:24/m) 154/165bpm 101cal 9.38/10.69mph Add a comment 3.1mi, 16:53 Running - parkrun Girvan Prom Parkrun #21 First place 🥶💨🏃‍♂️ Split Summary === 1) 1m - 5:29(5:29/m) 137/145bpm 78cal 10.94/13.23mph 2) 1m - 5:34(5:34/m) 143/152bpm 82cal 10.77/11.88mph 3) 1m - 5:28(5:28/m) 153/158bpm 85cal 10.97/11.35mph 4) 0.07m - 21(4:58/m) 151/152bpm 5cal 12.08/11.48mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Parkrun start area via Avenue Split Summary === 1) 1m - 6:25(6:25/m) 144/155bpm 93cal 9.35/10.54mph 2) 1m - 6:33(6:33/m) 144/154bpm 95cal 9.17/9.54mph 3) 0.31m - 2:03(6:38/m) 144/149bpm 29cal 9.04/9.2mph Add a comment	18.2mi, 2:00:00 Running - General Mill Road, Prom, round boatyard, golf course, past factories, Dailly, round the village, Old Dailly, Brae Toll and home. Stomach tender towards the end of plod. Split Summary === 1) 1m - 6:47(6:47/m) 156/193bpm 113cal 8.85/10.25mph 2) 1m - 6:08(6:08/m) 167/177bpm 112cal 9.79/10.29mph 3) 1m - 6:19(6:19/m) 161/178bpm 109cal 9.5/9.56mph 4) 1m - 6:25(6:25/m) 158/165bpm 107cal 9.36/9.64mph 5) 1m - 6:28(6:28/m) 167/192bpm 118cal 9.28/9.5mph 6) 1m - 6:37(6:37/m) 162/174bpm 115cal 9.07/9.77mph 7) 1m - 6:50(6:50/m) 152/165bpm 102cal 8.79/9.31mph 8) 1m - 6:43(6:43/m) 145/157bpm 88cal 8.94/9.62mph 9) 1m - 6:24(6:24/m) 148/161bpm 92cal 9.38/9.83mph 10) 1m - 6:33(6:33/m) 153/171bpm 102cal 9.15/9.79mph 11) 1m - 6:33(6:33/m) 150/164bpm 96cal 9.16/9.75mph 12) 1m - 6:51(6:51/m) 156/165bpm 109cal 8.76/9.31mph 13) 1m - 6:46(6:46/m) 160/182bpm 113cal 8.86/9.37mph 14) 1m - 6:37(6:37/m) 156/164bpm 104cal 9.07/9.48mph 15) 1m - 6:27(6:27/m) 150/177bpm 87cal 9.31/9.43mph 16) 1m - 6:37(6:37/m) 154/163bpm 97cal 9.06/9.23mph 17) 1m - 6:53(6:53/m) 155/167bpm 104cal 8.72/9.12mph 18) 1m - 6:43(6:43/m) 154/164bpm 103cal 8.94/9.35mph 19) 0.21m - 1:23(6:38/m) 150/155bpm 19cal 9.04/9.12mph Add a comment	10.7mi, 1:10:00 Running - General Out of work, Hawkhill, Old Dailly, golf course, round boatyard, Prom, lap of the houses then home. Not due back into the prison until Thursday back shift 😊🎄🎅 Split Summary === 1) 1m - 6:40(6:40/m) 128/150bpm 87cal 8.99/11.63mph 2) 1m - 6:46(6:46/m) 135/140bpm 97cal 8.86/9.64mph 3) 1m - 6:15(6:15/m) 135/143bpm 87cal 9.61/10.58mph 4) 1m - 6:41(6:41/m) 137/144bpm 95cal 8.97/10.6mph 5) 1m - 6:25(6:25/m) 144/173bpm 95cal 9.35/10.02mph 6) 1m - 6:30(6:30/m) 146/151bpm 98cal 9.24/9.46mph 7) 1m - 6:22(6:22/m) 155/171bpm 103cal 9.43/9.85mph 8) 1m - 6:31(6:31/m) 156/163bpm 106cal 9.21/9.79mph 9) 1m - 6:38(6:38/m) 153/168bpm 105cal 9.05/9.52mph 10) 1m - 6:44(6:44/m) 158/163bpm 111cal 8.91/9.25mph 11) 0.66m - 4:29(6:49/m) 157/160bpm 73cal 8.8/9.64mph Add a comment 4.4mi, 30:00 Running - General Prom, round boatyard, golf course and into work ❄️❄️🏃‍♂️ Split Summary === 1) 1m - 6:53(6:53/m) 128/143bpm 90cal 8.71/10.42mph 2) 1m - 6:47(6:47/m) 133/137bpm 93cal 8.83/9.2mph 3) 1m - 6:46(6:46/m) 140/146bpm 98cal 8.86/9.54mph 4) 1m - 6:46(6:46/m) 142/147bpm 99cal 8.86/9.48mph 5) 0.41m - 2:48(6:55/m) 140/145bpm 40cal 8.68/9.2mph Add a comment	11.3mi, 1:15:00 Running - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, Prom and home. One plodded a little further than One usually would on Christmas Day, however not racing usual Boxing Day race tomorrow. Legs a little stiff and tender 💨🏃‍♂️🎄🎅 Split Summary === 1) 1m - 6:43(6:43/m) 120/132bpm 81cal 8.93/9.71mph 2) 1m - 6:32(6:32/m) 118/125bpm 75cal 9.18/9.64mph 3) 1m - 6:30(6:30/m) 122/127bpm 76cal 9.22/9.71mph 4) 1m - 6:39(6:39/m) 131/165bpm 88cal 9.02/9.5mph 5) 1m - 6:21(6:21/m) 130/137bpm 82cal 9.45/10.25mph 6) 1m - 6:30(6:30/m) 133/139bpm 87cal 9.24/9.62mph 7) 1m - 6:29(6:29/m) 130/134bpm 78cal 9.25/9.56mph 8) 1m - 6:28(6:28/m) 127/131bpm 71cal 9.29/9.48mph 9) 1m - 6:44(6:44/m) 122/126bpm 54cal 8.9/9.52mph 10) 1m - 6:55(6:55/m) 127/151bpm 68cal 8.67/9.35mph 11) 1m - 7:01(7:01/m) 136/140bpm 94cal 8.55/9.23mph 12) 0.31m - 2:08(6:53/m) 132/138bpm 25cal 8.72/9.31mph Add a comment	2.2mi, 15:00 Running - General Out of Hamilton Park and back to Sunbed Towers via station brae and Avenue Split Summary === 1) 1m - 6:48(6:48/m) 152/163bpm 114cal 8.83/9.98mph 2) 1m - 6:45(6:45/m) 155/158bpm 115cal 8.9/9.41mph 3) 0.22m - 1:28(6:40/m) 155/158bpm 25cal 9/9.5mph Add a comment 5.9mi, 32:22 Running - Track Session Hamilton Park for 20 x full laps with quarter lap jog recovery. First track session for a good while and last one for this year. Split Summary === 1) 0.23m - 1:13(5:17/m) 138/159bpm 17cal 11.35/13.71mph 2) 0.06m - 23(5:58/m) 158/165bpm 6cal 10.05/11.21mph 3) 0.24m - 1:13(5:09/m) 155/159bpm 20cal 11.64/11.75mph 4) 0.06m - 22(5:50/m) 154/157bpm 6cal 10.3/11.63mph 5) 0.23m - 1:15(5:21/m) 154/156bpm 20cal 11.2/11.33mph 6) 0.06m - 21(6:03/m) 155/157bpm 5cal 9.93/11.23mph 7) 0.23m - 1:16(5:29/m) 156/161bpm 21cal 10.93/11.02mph 8) 0.06m - 21(5:48/m) 157/158bpm 6cal 10.34/11.06mph 9) 0.23m - 1:15(5:29/m) 156/160bpm 21cal 10.95/11.04mph 10) 0.06m - 22(5:58/m) 155/156bpm 6cal 10.06/11.04mph 11) 0.23m - 1:15(5:22/m) 156/158bpm 21cal 11.18/11.37mph 12) 0.07m - 23(5:38/m) 156/157bpm 6cal 10.64/11.25mph 13) 0.24m - 1:16(5:20/m) 158/160bpm 21cal 11.24/11.31mph 14) 0.06m - 21(5:54/m) 160/162bpm 6cal 10.18/11.31mph 15) 0.24m - 1:15(5:18/m) 159/161bpm 21cal 11.31/11.46mph 16) 0.06m - 21(5:44/m) 160/161bpm 6cal 10.46/11.44mph 17) 0.23m - 1:16(5:24/m) 160/163bpm 21cal 11.11/11.33mph 18) 0.06m - 23(6:14/m) 160/161bpm 6cal 9.63/11.27mph 19) 0.23m - 1:15(5:22/m) 161/166bpm 22cal 11.2/11.73mph 20) 0.07m - 23(5:44/m) 162/163bpm 6cal 10.47/11.23mph 21) 0.23m - 1:15(5:22/m) 163/166bpm 22cal 11.17/11.46mph 22) 0.06m - 20(5:58/m) 162/164bpm 6cal 10.06/11.27mph 23) 0.29m - 1:34(5:25/m) 164/167bpm 28cal 11.07/11.15mph 24) 0.06m - 23(6:25/m) 163/165bpm 6cal 9.35/11.15mph 25) 0.24m - 1:15(5:18/m) 165/169bpm 22cal 11.32/11.5mph 26) 0.07m - 22(5:34/m) 165/166bpm 7cal 10.77/11.37mph 27) 0.17m - 57(5:29/m) 165/167bpm 17cal 10.95/11.31mph 28) 0.07m - 23(5:50/m) 167/169bpm 7cal 10.27/11.15mph 29) 0.23m - 1:17(5:27/m) 166/170bpm 23cal 11.01/11.1mph 30) 0.06m - 21(5:57/m) 167/168bpm 6cal 10.08/11.12mph 31) 0.23m - 1:16(5:27/m) 166/169bpm 23cal 10.99/11.12mph 32) 0.06m - 21(6:07/m) 166/167bpm 6cal 9.8/11.06mph 33) 0.23m - 1:17(5:34/m) 166/171bpm 23cal 10.79/10.96mph 34) 0.06m - 23(6:11/m) 159/169bpm 6cal 9.7/10.83mph 35) 0.23m - 1:16(5:31/m) 153/163bpm 20cal 10.89/10.92mph 36) 0.07m - 23(5:48/m) 154/157bpm 6cal 10.34/10.87mph 37) 0.23m - 1:15(5:25/m) 157/160bpm 21cal 11.07/11.44mph 38) 0.06m - 20(6:01/m) 156/159bpm 5cal 9.98/11.17mph 39) 0.23m - 1:15(5:25/m) 156/159bpm 21cal 11.06/11.02mph 40) 0.06m - 20(5:59/m) 155/156bpm 5cal 10.03/11.08mph Add a comment 2.3mi, 15:00 Running - General Sunbed Towers to Hamilton Park via Avenue and station brae. Split Summary === 1) 1m - 6:40(6:40/m) 155/169bpm 112cal 9/11.06mph 2) 1m - 6:34(6:34/m) 164/185bpm 121cal 9.13/9.73mph 3) 0.26m - 1:46(6:46/m) 156/164bpm 30cal 8.87/9.6mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:30(6:30/m) 139/148bpm 99cal 9.22/10.54mph 2) 1m - 6:33(6:33/m) 137/149bpm 97cal 9.16/9.68mph 3) 1m - 6:37(6:37/m) 121/135bpm 71cal 9.07/9.39mph 4) 1m - 6:52(6:52/m) 131/140bpm 91cal 8.75/9.27mph 5) 0.52m - 3:28(6:42/m) 137/142bpm 51cal 8.96/9.18mph Add a comment 9.3mi, 1:00:00 Running - General Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Henrietta St, lap of the houses then home. Split Summary === 1) 1m - 6:53(6:53/m) 165/187bpm 125cal 8.72/9.27mph 2) 1m - 6:04(6:04/m) 184/191bpm 126cal 9.89/10.52mph 3) 1m - 6:24(6:24/m) 188/192bpm 133cal 9.38/9.62mph 4) 1m - 6:18(6:18/m) 192/198bpm 131cal 9.53/10.04mph 5) 1m - 6:30(6:30/m) 194/204bpm 135cal 9.22/10.25mph 6) 1m - 6:26(6:26/m) 196/201bpm 134cal 9.34/10.02mph 7) 1m - 6:37(6:37/m) 197/201bpm 137cal 9.07/9.6mph 8) 1m - 6:34(6:34/m) 197/201bpm 136cal 9.13/9.6mph 9) 1m - 6:37(6:37/m) 196/200bpm 137cal 9.08/9.83mph 10) 0.25m - 1:39(6:32/m) 196/199bpm 34cal 9.19/9.14mph Add a comment
Fri 28th Dec Dec 28	Sat 29th Dec Dec 29	Sun 30th Dec Dec 30	Mon 31st Dec Dec 31	Tue 1st Jan Jan 1	Wed 2nd Jan Jan 2	Thu 3rd Jan Jan 3
4.6mi, 30:00 Running - General Out of work, golf course, Prom and home. Last plod out of the prison for this year #thanktheflyingfox Split Summary === 1) 1m - 6:27(6:27/m) 178/186bpm 132cal 9.31/10.23mph 2) 1m - 6:33(6:33/m) 157/194bpm 113cal 9.17/10.18mph 3) 1m - 6:34(6:34/m) 154/161bpm 112cal 9.14/9.54mph 4) 1m - 6:47(6:47/m) 151/156bpm 111cal 8.85/9.56mph 5) 0.55m - 3:40(6:44/m) 151/156bpm 61cal 8.9/9.25mph Add a comment 8.1mi, 53:00 Running - General Brae Toll, Old Dailly, Hawkhill and into work. Last plod to the prison for 2018 🏃‍♂️😊 Split Summary === 1) 1m - 6:35(6:35/m) 134/146bpm 97cal 9.12/10.56mph 2) 1m - 6:26(6:26/m) 138/147bpm 99cal 9.33/9.77mph 3) 1m - 6:20(6:20/m) 144/151bpm 100cal 9.47/9.93mph 4) 1m - 6:29(6:29/m) 147/152bpm 104cal 9.27/9.39mph 5) 1m - 6:23(6:23/m) 148/155bpm 103cal 9.4/10.16mph 6) 1m - 7:09(7:09/m) 145/155bpm 112cal 8.38/9.5mph 7) 1m - 6:25(6:25/m) 147/158bpm 102cal 9.36/9.79mph 8) 1m - 6:51(6:51/m) 147/155bpm 109cal 8.75/9.85mph 9) 0.06m - 23(7:01/m) 146/148bpm 6cal 8.55/9.56mph Add a comment	-	14.1mi, 1:33:00 Running - General Brae Toll, Old Dailly, Hawkhill, Garryloop, Penkill Brae, Old Dailly, golf course,round boatyard, Prom, Mill Road, Prom, Cauldshore and home. Bounced along ok after yesterday’s rest day. Last long plod of the year 😊🏃‍♂️ Split Summary === 1) 1m - 6:26(6:26/m) 101/107bpm 55cal 9.32/10.71mph 2) 0.86m - 5:33(6:26/m) 107/112bpm 53cal 9.32/9.85mph 3) 1m - 7:02(7:02/m) 107/129bpm 60cal 8.54/10.52mph 4) 1m - 6:24(6:24/m) 114/117bpm 64cal 9.38/9.56mph 5) 1m - 6:51(6:51/m) 117/122bpm 71cal 8.75/9.66mph 6) 1m - 6:25(6:25/m) 116/124bpm 62cal 9.34/10.79mph 7) 1m - 6:30(6:30/m) 117/136bpm 61cal 9.23/10.27mph 8) 1m - 6:34(6:34/m) 125/131bpm 76cal 9.14/9.31mph 9) 1m - 6:35(6:35/m) 133/186bpm 81cal 9.11/9.33mph 10) 1m - 6:45(6:45/m) 161/167bpm 119cal 8.89/9.33mph 11) 1m - 6:41(6:41/m) 163/171bpm 121cal 8.97/9.6mph 12) 1m - 6:47(6:47/m) 165/172bpm 125cal 8.85/9.18mph 13) 1m - 6:45(6:45/m) 165/171bpm 123cal 8.9/9.77mph 14) 1m - 6:49(6:49/m) 164/185bpm 121cal 8.8/9.75mph 15) 0.12m - 53(7:35/m) 159/168bpm 15cal 7.9/7.7mph Add a comment	9.2mi, 1:00:00 Running - General Last plod of 2018 🏃‍♂️😊 Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Henrietta St, lap of the houses then home. Ending the year on 4️⃣0️⃣1️⃣7️⃣ miles 🥵 Split Summary === 1) 1m - 6:58(6:58/m) 139/150bpm 104cal 8.61/11.27mph 2) 1m - 6:15(6:15/m) 152/162bpm 103cal 9.59/9.98mph 3) 1m - 6:23(6:23/m) 158/164bpm 108cal 9.41/9.54mph 4) 1m - 6:26(6:26/m) 161/172bpm 113cal 9.34/9.83mph 5) 1m - 6:30(6:30/m) 165/172bpm 119cal 9.23/10.37mph 6) 1m - 6:27(6:27/m) 168/174bpm 122cal 9.31/9.79mph 7) 1m - 6:43(6:43/m) 165/171bpm 122cal 8.93/10.04mph 8) 1m - 6:41(6:41/m) 166/171bpm 122cal 8.99/9.46mph 9) 1m - 6:36(6:36/m) 172/180bpm 131cal 9.09/9.54mph 10) 0.16m - 1:03(6:40/m) 171/178bpm 20cal 8.99/9.43mph Add a comment	4.5mi, 30:00 Running - General Plodded from Parkrun start area, along Prom shadowing another Parkrun regular then headed back to Sunbed Towers via Prom, Mill Road and a lap of the houses. Split Summary === 1) 1m - 7:18(7:18/m) 139/159bpm 109cal 8.21/11.48mph 2) 1m - 6:26(6:26/m) 127/136bpm 85cal 9.33/10.12mph 3) 1m - 6:36(6:36/m) 129/134bpm 88cal 9.09/10.08mph 4) 1m - 6:25(6:25/m) 131/151bpm 83cal 9.35/11.12mph 5) 0.51m - 3:15(6:26/m) 135/137bpm 47cal 9.33/9.54mph Add a comment 3.1mi, 16:45 Running - parkrun Girvan Prom Parkrun #23 First place. Happy New Year 🥳🏃‍♂️ Split Summary === 1) 1m - 5:22(5:22/m) 131/138bpm 75cal 11.2/13.02mph 2) 1m - 5:35(5:35/m) 134/140bpm 81cal 10.73/12.29mph 3) 1m - 5:24(5:24/m) 139/155bpm 80cal 11.11/11.65mph 4) 0.08m - 24(5:03/m) 142/142bpm 6cal 11.9/11.42mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Parkrun start area. Split Summary === 1) 1m - 6:36(6:36/m) 128/140bpm 88cal 9.09/11.4mph 2) 1m - 6:27(6:27/m) 139/144bpm 96cal 9.3/9.75mph 3) 0.31m - 1:57(6:19/m) 140/146bpm 29cal 9.49/9.52mph 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. Bitterly cold 🥶, fingers numb when finished the plod. Helped a farmer when he was transferring sheep 🐑 across the main road from one field to another 😊 Split Summary === 1) 1m - 6:33(6:33/m) 146/157bpm 105cal 9.15/11.54mph 2) 1m - 6:33(6:33/m) 152/160bpm 110cal 9.15/10.18mph 3) 1m - 6:18(6:18/m) 155/164bpm 108cal 9.53/10.21mph 4) 1m - 6:17(6:17/m) 158/165bpm 110cal 9.54/10.25mph 5) 1m - 6:25(6:25/m) 157/162bpm 111cal 9.35/9.87mph 6) 1m - 6:35(6:35/m) 159/163bpm 116cal 9.12/9.77mph 7) 1m - 6:42(6:42/m) 154/162bpm 114cal 8.95/10.35mph 8) 1m - 6:18(6:18/m) 153/171bpm 102cal 9.53/10.9mph 9) 1m - 6:39(6:39/m) 149/162bpm 101cal 9.03/9.62mph 10) 0.26m - 1:40(6:28/m) 145/148bpm 24cal 9.27/10.62mph Add a comment	5.1mi, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Split Summary === 1) 1m - 6:14(6:14/m) 178/189bpm 123cal 9.63/11.77mph 2) 1m - 6:09(6:09/m) 185/189bpm 126cal 9.76/11.65mph 3) 1m - 6:21(6:21/m) 189/198bpm 130cal 9.44/10.46mph 4) 1m - 6:16(6:16/m) 192/199bpm 128cal 9.57/10.08mph 5) 1m - 6:25(6:25/m) 192/199bpm 131cal 9.34/10.02mph 6) 0.1m - 35(6:08/m) 193/194bpm 12cal 9.79/9.14mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work. First plod of the year to the prison #ohwhatjoy 💨🥶🏃‍♂️ Split Summary === 1) 1m - 6:51(6:51/m) 139/147bpm 103cal 8.75/10mph 2) 1m - 6:40(6:40/m) 147/151bpm 107cal 9/9.85mph 3) 1m - 6:50(6:50/m) 152/159bpm 113cal 8.78/9.14mph 4) 1m - 6:51(6:51/m) 156/162bpm 115cal 8.76/9.29mph 5) 0.42m - 2:48(6:45/m) 159/163bpm 50cal 8.88/10.02mph Add a comment
Fri 4th Jan Jan 4	Sat 5th Jan Jan 5	Sun 6th Jan Jan 6	Mon 7th Jan Jan 7	Tue 8th Jan Jan 8	Wed 9th Jan Jan 9	Thu 10th Jan Jan 10
2.3mi, 15:00 Running - General Out of the Emirates Arena, along London Road, Argyle St and into Weegieland Central station. Split Summary === 1) 1m - 6:24(6:24/m) 141/153bpm 97cal 9.37/10.81mph 2) 1m - 6:45(6:45/m) 152/157bpm 110cal 8.9/9.64mph 3) 0.2m - 1:18(6:42/m) 156/158bpm 22cal 8.96/9.25mph Add a comment 1.9mi, 8:59 Running - Race SCOTTISH ATHLETICS INDOOR 3000m CHAMPIONSHIPS EMIRATES ARENA GLASGOW Successful retained M45 gold medal with first time EVER dipping under 9 mins. Four years in succession 8.59:06 official time 😀😀 See blog!! Add a comment 2.2mi, 15:00 Running - General Warmed up with Gordon Barrie of Dundee Hawkhill doing a loop around Dalmarnock area of the city including London Road then back to the Emirates. Split Summary === 1) 1m - 7:02(7:02/m) 134/151bpm 99cal 8.52/10.54mph 2) 1m - 6:48(6:48/m) 147/173bpm 108cal 8.82/10.5mph 3) 0.18m - 1:11(6:37/m) 150/153bpm 19cal 9.06/10.02mph Add a comment	3.2mi, 21:00 Running - General From Girvan Prom Parkrun start area, along Prom, Mill Road and home. Finished the week on 67 miles 😊 Split Summary === 1) 1m - 6:26(6:26/m) 154/160bpm 109cal 9.32/10.02mph 2) 1m - 6:48(6:48/m) 156/164bpm 116cal 8.82/9.27mph 3) 1m - 6:24(6:24/m) 156/159bpm 109cal 9.38/10.02mph 4) 0.2m - 1:22(6:56/m) 157/161bpm 23cal 8.65/9.16mph Add a comment 3.1mi, 16:35 Running - General Girvan Prom Parkrun #24 First place Legs a little tender from last night’s excursions. Tired towards end which was ultimately inevitable with two hard sessions inside 14 hours 😱🏃‍♂️ Split Summary === 1) 1m - 5:26(5:26/m) 142/153bpm 82cal 11.05/29.24mph 2) 1m - 5:30(5:30/m) 147/152bpm 86cal 10.91/11.98mph 3) 1m - 5:19(5:19/m) 151/160bpm 86cal 11.29/11.9mph 4) 0.07m - 20(4:53/m) 152/153bpm 5cal 12.28/12.42mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Parkrun start area. Legs a little tender and wobbly from last nights excursions. Split Summary === 1) 1m - 6:37(6:37/m) 147/167bpm 104cal 9.06/9.89mph 2) 1m - 6:32(6:32/m) 144/149bpm 100cal 9.2/9.56mph 3) 0.28m - 1:51(6:33/m) 143/148bpm 28cal 9.16/9.23mph Add a comment	27.1mi, 3:03:00 Running - Long Run Reversed this long effort from pre Christmas time, mid December. Even with 24 hours recovery from yesterday’s plod, today was a very sore one. Struggling from 17 miles, stomach very sore and not much of a leg lift. Brae Toll, Old Dailly, Hawkhill, past Dailly and Kilkerran, into Crosshill, loop out far side of the village, past Kilkerran, Dailly, Old Dailly, Brae Toll and cut plod short by nipping through the houses to home. Longest run to date now, however didn’t light the heather on fire with this effort 😰 Started off mild then the drizzle 🌧 and cool breeze started. Standard lips blue, fingers completely white 🥶 Showered then bed for an hour. Thankfully some homemade lentil soup was on hand to heat the old carcass up 😊 Split Summary === 1) 1m - 6:22(6:22/m) 139/146bpm 95cal 9.42/11.29mph 2) 1m - 6:24(6:24/m) 147/152bpm 102cal 9.38/10.18mph 3) 1m - 6:16(6:16/m) 169/187bpm 119cal 9.58/10.67mph 4) 1m - 6:30(6:30/m) 179/185bpm 134cal 9.24/9.81mph 5) 1m - 6:19(6:19/m) 179/188bpm 130cal 9.5/10.27mph 6) 1m - 6:58(6:58/m) 187/195bpm 144cal 8.62/9.48mph 7) 1m - 6:17(6:17/m) 190/197bpm 130cal 9.55/9.89mph 8) 1m - 6:19(6:19/m) 187/196bpm 131cal 9.5/11.59mph 9) 1m - 6:35(6:35/m) 186/193bpm 136cal 9.12/9.68mph 10) 1m - 6:33(6:33/m) 184/188bpm 136cal 9.17/9.68mph 11) 1m - 6:39(6:39/m) 186/192bpm 137cal 9.03/9.66mph 12) 1m - 6:46(6:46/m) 180/190bpm 139cal 8.87/9.31mph 13) 1m - 6:28(6:28/m) 174/184bpm 129cal 9.27/10.02mph 14) 1m - 6:35(6:35/m) 178/192bpm 136cal 9.12/10mph 15) 1m - 6:58(6:58/m) 179/186bpm 144cal 8.62/9.06mph 16) 1m - 6:43(6:43/m) 178/184bpm 139cal 8.93/9.48mph 17) 1m - 6:43(6:43/m) 178/184bpm 139cal 8.94/9.31mph 18) 1m - 6:46(6:46/m) 182/192bpm 140cal 8.86/9.23mph 19) 1m - 6:55(6:55/m) 182/188bpm 143cal 8.67/9.02mph 20) 1m - 6:55(6:55/m) 182/188bpm 143cal 8.67/9.18mph 21) 1m - 7:14(7:14/m) 181/186bpm 150cal 8.29/8.93mph 22) 1m - 7:05(7:05/m) 182/187bpm 147cal 8.46/9.96mph 23) 1m - 7:05(7:05/m) 178/187bpm 146cal 8.48/9.39mph 24) 1m - 6:43(6:44/m) 178/187bpm 139cal 8.92/8.85mph 25) 1m - 7:08(7:08/m) 185/188bpm 148cal 8.41/8.6mph 26) 1m - 7:31(7:31/m) 183/190bpm 156cal 7.98/8.35mph 27) 1m - 7:27(7:27/m) 179/187bpm 154cal 8.06/8.54mph 28) 0.1m - 48(7:55/m) 181/182bpm 16cal 7.58/8.08mph Add a comment	4.3mi, 30:00 Running - General Prom, Vicarton St, popped into Asda for provisions for the night shift then headed out the town to the prison. Split Summary === 1) 1m - 6:50(6:50/m) 140/151bpm 103cal 8.78/10.98mph 2) 1m - 6:53(6:53/m) 148/153bpm 111cal 8.71/9.5mph 3) 1m - 6:59(6:59/m) 146/168bpm 108cal 8.59/10.4mph 4) 1m - 6:59(6:59/m) 156/164bpm 118cal 8.6/11.19mph 5) 0.31m - 2:21(7:38/m) 159/166bpm 41cal 7.86/10.98mph Add a comment 9.1mi, 1:00:00 Running - General Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Henrietta St then home. Legs very tender after yesterday’s long effort. Add a comment	4.4mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:46(6:46/m) 140/150bpm 99cal 8.87/10.83mph 2) 1m - 6:43(6:43/m) 138/141bpm 98cal 8.93/9.31mph 3) 1m - 6:47(6:47/m) 142/147bpm 101cal 8.84/9.39mph 4) 1m - 6:48(6:48/m) 147/165bpm 105cal 8.82/9.58mph 5) 0.42m - 2:56(7:01/m) 161/168bpm 50cal 8.56/9.41mph Add a comment 4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Legs tender and One looked like Bambi 🦌 on ice 😂 #wobbly Split Summary === 1) 1m - 6:33(6:33/m) 154/167bpm 107cal 9.15/11.56mph 2) 1m - 6:43(6:43/m) 158/162bpm 114cal 8.94/9.73mph 3) 1m - 6:45(6:45/m) 163/168bpm 119cal 8.9/9.43mph 4) 1m - 6:35(6:35/m) 170/184bpm 126cal 9.12/10.16mph 5) 0.5m - 3:25(6:51/m) 178/180bpm 69cal 8.76/9.25mph Add a comment	4.6mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:33(6:33/m) 170/185bpm 125cal 9.16/9.73mph 2) 1m - 6:29(6:29/m) 174/181bpm 132cal 9.26/9.48mph 3) 1m - 6:41(6:41/m) 177/187bpm 137cal 8.99/9.68mph 4) 1m - 6:36(6:36/m) 178/183bpm 135cal 9.09/10.14mph 5) 0.56m - 3:42(6:36/m) 180/189bpm 76cal 9.1/9.77mph Add a comment 4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:31(6:31/m) 127/144bpm 86cal 9.21/11.56mph 2) 1m - 6:29(6:29/m) 136/185bpm 92cal 9.26/10.18mph 3) 1m - 6:37(6:37/m) 162/183bpm 115cal 9.07/9.6mph 4) 1m - 6:45(6:45/m) 175/178bpm 135cal 8.89/9.41mph 5) 0.52m - 3:40(7:02/m) 178/194bpm 73cal 8.53/9.37mph Add a comment	4.5mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Last night shift for the week 🏃‍♂️😴 Split Summary === 1) 1m - 6:30(6:30/m) 127/185bpm 86cal 9.24/11.04mph 2) 1m - 6:41(6:41/m) 180/189bpm 139cal 8.98/9.14mph 3) 1m - 6:39(6:39/m) 181/190bpm 138cal 9.03/10.21mph 4) 1m - 6:32(6:32/m) 184/189bpm 136cal 9.18/9.77mph 5) 0.54m - 3:39(6:45/m) 184/189bpm 76cal 8.9/10mph Add a comment 4.6mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:24(6:24/m) 123/131bpm 81cal 9.38/10.14mph 2) 1m - 6:31(6:31/m) 129/135bpm 88cal 9.22/9.89mph 3) 1m - 6:35(6:35/m) 129/136bpm 85cal 9.12/9.66mph 4) 1m - 6:41(6:41/m) 131/139bpm 89cal 8.97/9.52mph 5) 0.55m - 3:50(6:55/m) 130/138bpm 48cal 8.68/9.41mph Add a comment
Fri 11th Jan Jan 11	Sat 12th Jan Jan 12	Sun 13th Jan Jan 13	Mon 14th Jan Jan 14	Tue 15th Jan Jan 15	Wed 16th Jan Jan 16	Thu 17th Jan Jan 17
6.3mi, 41:00 Running - General Camregan Farm and back via Brae Toll. A little tired 😴🏃‍♂️ Split Summary === 1) 1m - 6:37(6:37/m) 143/151bpm 104cal 9.07/11.35mph 2) 1m - 6:36(6:36/m) 174/189bpm 129cal 9.1/9.39mph 3) 1m - 6:26(6:26/m) 186/199bpm 136cal 9.33/9.75mph 4) 1m - 6:24(6:24/m) 187/193bpm 134cal 9.37/9.77mph 5) 1m - 6:38(6:38/m) 187/200bpm 139cal 9.04/9.66mph 6) 1m - 6:36(6:36/m) 186/190bpm 138cal 9.1/9.6mph 7) 0.26m - 1:44(6:49/m) 189/194bpm 36cal 8.81/9.46mph Add a comment 4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired from the week of night shifts which is normal 😴🏃‍♂️ Split Summary === 1) 1m - 6:34(6:34/m) 115/137bpm 75cal 9.14/9.98mph 2) 1m - 6:40(6:40/m) 119/124bpm 80cal 8.99/9.43mph 3) 1m - 6:44(6:44/m) 116/122bpm 71cal 8.91/9.37mph 4) 1m - 6:44(6:44/m) 121/135bpm 76cal 8.92/9.23mph 5) 0.47m - 3:18(7:02/m) 118/121bpm 32cal 8.52/9.1mph Add a comment	3.1mi, 21:00 Running - General After volunteering at Parkrun, plodded along the Prom, Mill Road then home. Finished the week on just shy of 87 miles ☺️🏃‍♂️ Split Summary === 1) 1m - 6:33(6:33/m) 106/113bpm 66cal 9.17/10.73mph 2) 1m - 6:53(6:53/m) 113/121bpm 76cal 8.72/11.35mph 3) 1m - 6:40(6:40/m) 114/122bpm 70cal 8.99/9.52mph 4) 0.13m - 55(7:08/m) 116/117bpm 9cal 8.42/8.85mph Add a comment 3.1mi, 17:31 Running - parkrun Girvan Prom Parkrun First place in course slowest winning time to date. Wind tough 💨💨🏃‍♂️ Split Summary === 1) 1m - 5:33(5:33/m) 120/123bpm 69cal 10.82/13.57mph 2) 1m - 5:43(5:43/m) 124/127bpm 75cal 10.49/11.4mph 3) 1m - 5:46(5:46/m) 127/132bpm 77cal 10.41/11.15mph 4) 0.09m - 30(5:12/m) 127/129bpm 6cal 11.55/11.84mph Add a comment 2.2mi, 15:00 Running - General Plodded from Sunbed Towers to Parkrun start area via Avenue. Split Summary === 1) 1m - 6:43(6:43/m) 103/115bpm 62cal 8.93/11.25mph 2) 1m - 6:45(6:45/m) 111/115bpm 71cal 8.9/9.35mph 3) 0.23m - 1:33(6:45/m) 114/115bpm 16cal 8.88/8.95mph Add a comment	18.4mi, 2:03:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round village, past factories, golf course, round boatyard, Prom, Mill Road and home. Tired feeling. Stomach tender from 14 miles to home. Split Summary === 1) 1m - 6:34(6:34/m) 139/151bpm 103cal 9.13/10.6mph 2) 1m - 6:37(6:37/m) 148/159bpm 110cal 9.07/9.41mph 3) 1m - 6:22(6:22/m) 146/159bpm 103cal 9.43/10.14mph 4) 1m - 6:31(6:31/m) 138/160bpm 95cal 9.2/9.48mph 5) 1m - 6:42(6:42/m) 147/166bpm 108cal 8.95/9.25mph 6) 1m - 6:29(6:29/m) 157/177bpm 114cal 9.26/9.64mph 7) 1m - 6:27(6:27/m) 153/162bpm 109cal 9.31/9.81mph 8) 1m - 6:29(6:29/m) 154/173bpm 110cal 9.26/9.58mph 9) 1m - 6:56(6:56/m) 158/197bpm 122cal 8.65/9.25mph 10) 1m - 6:44(6:44/m) 160/187bpm 120cal 8.9/9.2mph 11) 1m - 6:38(6:38/m) 149/169bpm 99cal 9.04/9.54mph 12) 1m - 6:44(6:44/m) 142/180bpm 73cal 8.92/9.54mph 13) 1m - 6:44(6:44/m) 150/172bpm 101cal 8.92/9.56mph 14) 1m - 6:50(6:50/m) 155/181bpm 114cal 8.78/9.27mph 15) 1m - 6:50(6:50/m) 151/159bpm 104cal 8.78/9.14mph 16) 1m - 6:45(6:45/m) 152/158bpm 107cal 8.88/9.23mph 17) 1m - 6:49(6:49/m) 150/154bpm 106cal 8.79/9.06mph 18) 1m - 6:53(6:53/m) 152/161bpm 109cal 8.72/9.58mph 19) 0.42m - 2:57(7:02/m) 149/156bpm 44cal 8.54/9.41mph Add a comment	4.6mi, 30:00 Running - General Out of work, golf course, Prom and home. Glad to have gotten out of the prison, Ones tired 😴. All going swimmingly until an Alsatian wanted to play with One. One backed off immediately 😱😥😤🏃‍♂️ Split Summary === 1) 1m - 6:20(6:20/m) 140/148bpm 96cal 9.47/12.15mph 2) 1m - 6:45(6:45/m) 148/152bpm 109cal 8.88/9.6mph 3) 1m - 6:43(6:43/m) 153/161bpm 112cal 8.94/9.71mph 4) 1m - 6:39(6:39/m) 158/164bpm 114cal 9.01/9.91mph 5) 0.55m - 3:33(6:26/m) 162/167bpm 63cal 9.33/9.77mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work. Tired 😴🏃‍♂️ Split Summary === 1) 1m - 7:02(7:02/m) 138/161bpm 107cal 8.54/10.21mph 2) 1m - 6:46(6:46/m) 146/155bpm 110cal 8.86/9.41mph 3) 1m - 6:56(6:56/m) 145/150bpm 111cal 8.65/9.25mph 4) 1m - 6:57(6:57/m) 151/166bpm 115cal 8.64/9.06mph 5) 0.35m - 2:19(6:43/m) 158/170bpm 41cal 8.93/10.27mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired 💨😴🏃‍♂️ Split Summary === 1) 1m - 6:28(6:28/m) 149/189bpm 102cal 9.28/11.33mph 2) 1m - 6:38(6:38/m) 185/193bpm 133cal 9.04/9.71mph 3) 1m - 6:53(6:53/m) 180/193bpm 138cal 8.73/9.18mph 4) 1m - 6:57(6:57/m) 177/182bpm 139cal 8.64/9.66mph 5) 0.47m - 3:05(6:35/m) 177/180bpm 62cal 9.12/9.43mph Add a comment 4.7mi, 32:00 Running - General Prom, round boatyard, golf course, added on a few laps of the car park whilst awaiting prison gates to be opened. Split Summary === 1) 1m - 6:56(6:56/m) 162/183bpm 125cal 8.66/10.79mph 2) 1m - 6:37(6:37/m) 173/179bpm 132cal 9.08/9.33mph 3) 1m - 6:51(6:51/m) 177/183bpm 141cal 8.76/9.33mph 4) 1m - 6:48(6:48/m) 178/183bpm 140cal 8.83/9.46mph 5) 0.71m - 4:48(6:48/m) 175/185bpm 95cal 8.83/10.65mph Add a comment	4.6mi, 30:00 Running - General Out of work, golf course, Prom and home. Add a comment 4.5mi, 30:00 Running - General Prom, golf course and into work. Split Summary === 1) 1m - 6:51(6:51/m) 166/204bpm 122cal 8.76/10.9mph 2) 1m - 6:34(6:34/m) 161/171bpm 113cal 9.15/9.46mph 3) 1m - 6:46(6:46/m) 154/160bpm 110cal 8.86/9.33mph 4) 1m - 6:41(6:41/m) 159/167bpm 112cal 8.99/9.6mph 5) 0.46m - 3:10(6:50/m) 160/165bpm 53cal 8.79/9.33mph Add a comment	5.1mi, 35:00 Running - General Prom, golf course and into work. Added a few laps of the car park whilst awaiting the prison gates being opened. Quite a stiff northerly breeze to contend with 💨💨🏃‍♂️ Split Summary === 1) 1m - 7:07(7:07/m) 143/157bpm 106cal 8.43/10.02mph 2) 1m - 6:49(6:49/m) 164/171bpm 118cal 8.81/9.48mph 3) 1m - 6:53(6:53/m) 168/174bpm 125cal 8.72/9.43mph 4) 1m - 6:48(6:48/m) 171/182bpm 128cal 8.82/9.46mph 5) 1m - 6:40(6:40/m) 174/180bpm 129cal 8.99/9.62mph 6) 0.11m - 44(6:41/m) 173/176bpm 14cal 8.97/9.37mph Add a comment

2019	Date	Result	WAVA
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	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	0.00%
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%

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