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Sunbed Athlete M45

About

Race Times

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Mileage

Training

Blog

Cambuslang Harriers, Scottish Veteran Harriers Club

Races
327
Miles
51377
Miles
2373
WAVA
93.53%
1500m
4:18
3000m
9:02
5000m
15:35
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

Race Standard

Diamond (90)

Current Status

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

Planned Races

27 Jul 18

GAA Miler Meet 5000m

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	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
1500m	Shettleson Harriers Open Graded 1500m Track1500m	4:18	4:37	89.08	2									4:18	4:24
3000m	GAA Miler Meet3000m	9:02	4:51	89.92	8								9:04	9:02	9:02
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	16:48
5km	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion5km	15:02	4:50	92.17	32	16:06		15:22	15:37	15:02	15:16	15:29	15:20	15:39	15:49
3.2mi	Scottish 6/4 Stage Road Relays (short stage), Livingston3.2mi	16:42	5:18	81.65	1	16:42
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	25:01	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	37:18	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	33:23		30:59
10km	City of Stirling 10k10km	31:29	5:04	92.30	96	32:05	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	40:59	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	53:51		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	62	1:09:42	1:10:07	1:10:08	1:09:30	1:11:16	1:10:05	1:08:56	1:10:40	1:11:49	1:13:26
26.2mi	Deep RiverRock Belfast City Marathon26.2mi	2:27:20	5:37	88.33	16	2:38:37	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
2018	370	317	323	333	360	364	177	0	0	0	0	0	2245
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

Wed 20th Jun Jun 20	Thu 21st Jun Jun 21	Fri 22nd Jun Jun 22	Sat 23rd Jun Jun 23	Sun 24th Jun Jun 24	Mon 25th Jun Jun 25	Tue 26th Jun Jun 26
5m, 32:00 Running - General Brae Toll, under the bridge (A77) and into work. Wind 💨 assisted 🏃‍♂️ and felt ok after yesterday’s session and rather big Luncheon 😉 Add a comment 8.1m, 52:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home. Add a comment	5m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Tired 😴 Add a comment 8m, 51:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll and home. Add a comment	5.1m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Add a comment 8.1m, 53:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll and home. A little tired 💤🏃‍♂️😎☀️ Add a comment	2.4m, 15:00 Running - General Plodded from Sunbed Towers to Victory Park via Avenue 🏃‍♂️😎⌚️ First plod with new garmin 235. Old one away to garmin heaven 😢 Old man 👴🏻 and new age technology mixing is definitely going to be somewhat frustrate 😂 Add a comment 5.4m, 30:25 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. Add a comment 2.4m, 16:00 Running - General Lap of Victory Park, Avenue then lap of the houses before descending upon Sunbed Towers. Finished the week on 80 miles ☀️😎🏃‍♂️ Add a comment	17.1m, 1:51:00 Running - Long Run Prom, round boatyard, golf course, past factories, Dailly, round village, Old Dailly, Brae Toll and home 🏃‍♂️☀️😎 Split Summary === 1) 1m - 6:21(6:21/m) 125/139bpm 70cal 9.44/10.31mph 2) 1m - 6:22(6:22/m) 135/140bpm 78cal 9.43/9.64mph 3) 1m - 6:23(6:23/m) 131/138bpm 73cal 9.4/10.14mph 4) 1m - 6:23(6:23/m) 140/158bpm 79cal 9.39/9.87mph 5) 1m - 6:35(6:35/m) 158/185bpm 95cal 9.11/9.52mph 6) 1m - 6:34(6:34/m) 164/170bpm 99cal 9.13/9.73mph 7) 1m - 6:34(6:34/m) 173/185bpm 108cal 9.13/9.62mph 8) 1m - 6:15(6:15/m) 176/192bpm 107cal 9.59/9.89mph 9) 1m - 6:21(6:21/m) 176/191bpm 107cal 9.45/10.02mph 10) 1m - 6:46(6:46/m) 180/191bpm 116cal 8.87/9.52mph 11) 1m - 6:36(6:36/m) 179/195bpm 112cal 9.09/10.14mph 12) 1m - 6:32(6:32/m) 180/186bpm 113cal 9.18/9.87mph 13) 1m - 6:27(6:27/m) 176/181bpm 111cal 9.29/9.73mph 14) 1m - 6:27(6:27/m) 176/187bpm 110cal 9.31/9.43mph 15) 1m - 6:39(6:39/m) 175/178bpm 113cal 9.02/9.31mph 16) 1m - 6:35(6:35/m) 177/196bpm 113cal 9.11/9.56mph 17) 1m - 6:35(6:35/m) 174/182bpm 112cal 9.12/9.5mph 18) 0.08m - 33(6:46/m) 161/165bpm 7cal 8.86/8.81mph Add a comment	9.4m, 1:00:00 Running - General Brae Toll, golf course, round boatyard, Prom, Mill Road, Prom, Cauldshore, lap of the houses then home. Split Summary === 1) 1m - 6:31(6:31/m) 131/143bpm 77cal 9.21/10.1mph 2) 1m - 6:22(6:22/m) 123/138bpm 64cal 9.42/10.31mph 3) 1m - 6:12(6:12/m) 117/123bpm 54cal 9.69/10.06mph 4) 1m - 6:13(6:13/m) 120/125bpm 56cal 9.64/9.96mph 5) 1m - 6:22(6:22/m) 119/128bpm 53cal 9.42/9.77mph 6) 1m - 6:27(6:27/m) 116/121bpm 45cal 9.3/9.62mph 7) 1m - 6:39(6:39/m) 116/123bpm 46cal 9.01/10.04mph 8) 1m - 6:20(6:20/m) 118/121bpm 46cal 9.48/9.83mph 9) 1m - 6:36(6:36/m) 109/132bpm 36cal 9.09/9.79mph 10) 0.35m - 2:18(6:36/m) 92/100bpm 4cal 9.09/9.68mph Add a comment 4.6m, 30:00 Running - General Split Summary === 1) 1m - 6:21(6:21/m) 128/143bpm 76cal 9.45/11.73mph 2) 1m - 6:21(6:21/m) 130/134bpm 78cal 9.45/9.81mph 3) 1m - 6:35(6:35/m) 136/165bpm 83cal 9.1/9.52mph 4) 1m - 6:32(6:32/m) 125/146bpm 67cal 9.18/11.15mph 5) 0.62m - 4:12(6:49/m) 107/122bpm 21cal 8.8/9.25mph Add a comment	8.2m, 53:00 Running - General Brae Toll, Old Dailly, Hawkhill and into work 😎☀️🏃‍♂️ Split Summary === 1) 1m - 6:28(6:28/m) 151/179bpm 98cal 9.27/10.5mph 2) 1m - 6:27(6:27/m) 181/193bpm 120cal 9.3/9.71mph 3) 1m - 6:19(6:19/m) 183/193bpm 119cal 9.49/9.79mph 4) 1m - 6:33(6:33/m) 183/192bpm 123cal 9.17/9.37mph 5) 1m - 6:26(6:26/m) 182/188bpm 121cal 9.34/10.18mph 6) 1m - 6:55(6:55/m) 174/187bpm 127cal 8.68/10.25mph 7) 1m - 6:16(6:16/m) 172/181bpm 113cal 9.56/9.89mph 8) 1m - 6:37(6:37/m) 174/198bpm 121cal 9.07/9.98mph 9) 0.15m - 59(6:26/m) 177/182bpm 18cal 9.33/9.91mph Add a comment 4.6m, 30:00 Running - General Out of work , golf course, Prom and home. Split Summary === 1) 1m - 6:34(6:34/m) 114/130bpm 67cal 9.15/10.62mph 2) 1m - 6:25(6:25/m) 117/162bpm 65cal 9.36/9.81mph 3) 1m - 6:32(6:32/m) 130/167bpm 80cal 9.18/9.48mph 4) 1m - 6:40(6:40/m) 174/186bpm 119cal 9/9.27mph 5) 0.57m - 3:50(6:46/m) 181/184bpm 72cal 8.86/9.33mph Add a comment
Wed 27th Jun Jun 27	Thu 28th Jun Jun 28	Fri 29th Jun Jun 29	Sat 30th Jun Jun 30	Sun 1st Jul Jul 1	Mon 2nd Jul Jul 2	Tue 3rd Jul Jul 3
2.3m, 15:00 Running - General Plod from Sunbed Towers to Victory Park via Avenue 😎🏃‍♂️☀️ Split Summary === 1) 1m - 6:45(6:45/m) 179/200bpm 124cal 8.89/9.83mph 2) 1m - 6:34(6:34/m) 185/194bpm 125cal 9.13/9.52mph 3) 0.27m - 1:42(6:23/m) 184/199bpm 32cal 9.4/9.39mph Add a comment 5.3m, 31:00 Running - General Pyramid session at Victory Park. 1 x 300,600,900,1200,1600,1200,900,600,300 mts all with 100 mts jog recovery 😎☀️🏃‍♂️ Split Summary === 1) 0.18m - 1:00(5:28/m) 163/181bpm 16cal 10.97/11.92mph 2) 0.06m - 24(6:45/m) 178/182bpm 7cal 8.9/10.27mph 3) 0.37m - 2:05(5:42/m) 180/186bpm 39cal 10.52/10.75mph 4) 0.07m - 25(6:23/m) 161/168bpm 6cal 9.39/10.42mph 5) 0.56m - 3:16(5:50/m) 178/185bpm 61cal 10.28/10.98mph 6) 0.07m - 28(6:25/m) 181/182bpm 8cal 9.34/10.04mph 7) 0.75m - 4:19(5:46/m) 181/188bpm 82cal 10.4/10.85mph 8) 0.06m - 23(6:21/m) 180/181bpm 7cal 9.46/10.18mph 9) 1m - 5:45(5:45/m) 180/186bpm 109cal 10.42/10.9mph 10) 0.08m - 32(6:44/m) 180/181bpm 9cal 8.91/10.52mph 11) 0.76m - 4:18(5:41/m) 179/183bpm 82cal 10.57/10.96mph 12) 0.06m - 24(6:49/m) 178/179bpm 7cal 8.8/10.81mph 13) 0.57m - 3:15(5:40/m) 183/188bpm 62cal 10.59/10.71mph 14) 0.06m - 24(6:22/m) 181/182bpm 7cal 9.42/10.62mph 15) 0.37m - 2:09(5:51/m) 185/189bpm 40cal 10.26/10.83mph 16) 0.07m - 25(6:18/m) 185/194bpm 7cal 9.53/10.6mph 17) 0.19m - 1:04(5:39/m) 183/187bpm 20cal 10.62/10.62mph 18) 0.07m - 24(5:48/m) 180/183bpm 8cal 10.34/10.65mph Add a comment 2.4m, 16:00 Running - General Plodded back to Sunbed Towers from Victory Park via Avenue adding a lap of the houses on 😎☀️🏃‍♂️ Split Summary === 1) 1m - 6:42(6:42/m) 173/185bpm 123cal 8.95/9.66mph 2) 1m - 6:33(6:33/m) 181/191bpm 123cal 9.17/9.41mph 3) 0.44m - 3:00(6:46/m) 180/185bpm 57cal 8.87/9.14mph Add a comment 4.6m, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:24(6:24/m) 152/181bpm 97cal 9.38/10.56mph 2) 1m - 6:23(6:23/m) 164/173bpm 107cal 9.41/9.79mph 3) 1m - 6:38(6:38/m) 172/184bpm 122cal 9.04/9.46mph 4) 1m - 6:44(6:44/m) 174/178bpm 126cal 8.91/9.18mph 5) 0.57m - 3:53(6:50/m) 174/179bpm 73cal 8.78/9.06mph Add a comment	8.1m, 53:00 Running - General Brae Toll, Old Dailly, Hawkhill and into work ☀️🏃‍♂️😎 Split Summary === 1) 1m - 6:37(6:37/m) 143/190bpm 92cal 9.06/9.81mph 2) 1m - 6:23(6:23/m) 181/191bpm 120cal 9.4/9.77mph 3) 1m - 6:28(6:28/m) 179/193bpm 121cal 9.29/9.66mph 4) 1m - 6:35(6:35/m) 177/185bpm 123cal 9.12/9.33mph 5) 1m - 6:38(6:38/m) 179/189bpm 124cal 9.04/10.25mph 6) 1m - 6:40(6:40/m) 175/181bpm 124cal 9/9.41mph 7) 1m - 6:35(6:35/m) 175/185bpm 123cal 9.11/9.87mph 8) 1m - 6:33(6:33/m) 173/183bpm 121cal 9.16/10.52mph 9) 0.09m - 32(6:08/m) 175/180bpm 9cal 9.79/10mph Add a comment 4.7m, 30:00 Running - General Out of work, golf course, Prom and home 🏃‍♂️😎☀️ Split Summary === 1) 1m - 6:24(6:24/m) 161/185bpm 104cal 9.38/10.56mph 2) 1m - 6:18(6:18/m) 180/187bpm 117cal 9.52/9.75mph 3) 1m - 6:28(6:28/m) 180/188bpm 121cal 9.28/9.54mph 4) 1m - 6:31(6:31/m) 174/183bpm 121cal 9.21/9.39mph 5) 0.65m - 4:19(6:38/m) 176/188bpm 80cal 9.04/9.52mph Add a comment	8.1m, 54:00 Running - General Brae Toll, Old Dailly, Hawkhill and into work. Struggling a little in the heat ☀️☀️😎🏃‍♂️ Split Summary === 1) 1m - 6:33(6:33/m) 151/171bpm 98cal 9.15/10.12mph 2) 1m - 6:28(6:28/m) 173/180bpm 118cal 9.29/9.68mph 3) 1m - 6:31(6:31/m) 178/186bpm 122cal 9.2/9.71mph 4) 1m - 6:38(6:38/m) 174/180bpm 122cal 9.05/9.18mph 5) 1m - 6:42(6:42/m) 180/186bpm 125cal 8.95/9.77mph 6) 1m - 6:46(6:46/m) 174/183bpm 124cal 8.86/9.56mph 7) 1m - 6:45(6:45/m) 172/186bpm 122cal 8.88/9.75mph 8) 1m - 6:41(6:41/m) 173/183bpm 122cal 8.98/9.64mph 9) 0.14m - 55(6:48/m) 170/173bpm 16cal 8.82/9.33mph Add a comment 4.7m, 30:00 Running - General Out of work, golf course, Prom and home ☀️😎🏃‍♂️ Split Summary === 1) 1m - 6:21(6:21/m) 156/177bpm 96cal 9.45/10.77mph 2) 1m - 6:18(6:18/m) 172/180bpm 112cal 9.52/10.27mph 3) 1m - 6:17(6:17/m) 175/184bpm 116cal 9.55/9.98mph 4) 1m - 6:20(6:20/m) 177/193bpm 116cal 9.48/9.93mph 5) 0.73m - 4:45(6:30/m) 179/186bpm 87cal 9.23/9.64mph Add a comment	1.1m, 7:00 Running - General Warm up at Hamilton Park, just under 2 laps 🏃‍♂️😎☀️ Finished the week 93.7 miles 😁 Split Summary === 1) 1m - 6:20(6:20/m) 150/162bpm 92cal 9.47/10.06mph 2) 0.11m - 41(6:04/m) 155/157bpm 10cal 9.89/9.83mph Add a comment 6.2m, 33:41 Running - Intervals 20 full laps of Hamilton Park with quarter lap jog recovery 😎🏃‍♂️☀️ Split Summary === 1) 0.23m - 1:13(5:16/m) 147/162bpm 17cal 11.4/13.07mph 2) 0.06m - 21(5:59/m) 155/155bpm 5cal 10.04/11.17mph 3) 0.24m - 1:15(5:10/m) 156/159bpm 19cal 11.62/11.63mph 4) 0.07m - 23(5:50/m) 178/189bpm 6cal 10.27/11.56mph 5) 0.24m - 1:14(5:13/m) 171/181bpm 21cal 11.52/11.94mph 6) 0.06m - 21(6:02/m) 178/180bpm 6cal 9.95/11.61mph 7) 0.24m - 1:15(5:15/m) 175/183bpm 23cal 11.43/11.59mph 8) 0.06m - 20(5:55/m) 166/168bpm 5cal 10.15/11.42mph 9) 0.24m - 1:14(5:08/m) 170/174bpm 21cal 11.7/11.75mph 10) 0.06m - 21(6:06/m) 171/173bpm 6cal 9.84/11.48mph 11) 0.24m - 1:14(5:12/m) 178/186bpm 23cal 11.53/11.52mph 12) 0.07m - 24(5:57/m) 180/182bpm 7cal 10.1/11.56mph 13) 0.24m - 1:14(5:16/m) 184/202bpm 22cal 11.4/11.75mph 14) 0.06m - 21(5:50/m) 192/194bpm 6cal 10.29/11.59mph 15) 0.25m - 1:17(5:13/m) 185/191bpm 23cal 11.5/11.79mph 16) 0.05m - 19(6:05/m) 188/192bpm 5cal 9.86/11.31mph 17) 0.23m - 1:15(5:18/m) 185/191bpm 23cal 11.32/11.33mph 18) 0.06m - 21(6:03/m) 187/191bpm 6cal 9.91/11.35mph 19) 0.24m - 1:15(5:07/m) 184/188bpm 23cal 11.74/11.61mph 20) 0.06m - 23(6:11/m) 186/188bpm 7cal 9.7/11.61mph 21) 0.23m - 1:14(5:17/m) 187/195bpm 22cal 11.37/11.67mph 22) 0.06m - 20(6:05/m) 183/185bpm 6cal 9.86/11.52mph 23) 0.24m - 1:15(5:09/m) 183/188bpm 23cal 11.64/11.61mph 24) 0.06m - 20(6:02/m) 182/183bpm 6cal 9.95/11.52mph 25) 0.24m - 1:15(5:14/m) 186/190bpm 23cal 11.46/11.67mph 26) 0.06m - 21(5:58/m) 183/185bpm 6cal 10.04/11.27mph 27) 0.23m - 1:16(5:27/m) 184/188bpm 23cal 11.01/11.15mph 28) 0.07m - 23(5:30/m) 185/187bpm 7cal 10.9/11.17mph 29) 0.24m - 1:16(5:20/m) 183/186bpm 23cal 11.24/11.63mph 30) 0.06m - 20(5:59/m) 181/185bpm 6cal 10.04/11.04mph 31) 0.24m - 1:16(5:22/m) 182/185bpm 23cal 11.18/11.59mph 32) 0.06m - 20(5:41/m) 184/195bpm 6cal 10.55/10.92mph 33) 0.24m - 1:16(5:19/m) 185/188bpm 23cal 11.27/11.48mph 34) 0.06m - 20(5:38/m) 184/187bpm 6cal 10.65/11.21mph 35) 0.24m - 1:17(5:22/m) 183/187bpm 23cal 11.18/11.27mph 36) 0.07m - 23(6:00/m) 181/183bpm 7cal 10/11.19mph 37) 0.23m - 1:16(5:25/m) 182/186bpm 23cal 11.08/11.25mph 38) 0.06m - 21(6:10/m) 178/179bpm 6cal 9.74/11.15mph 39) 0.24m - 1:15(5:19/m) 182/185bpm 23cal 11.27/11.4mph 40) 0.06m - 20(5:59/m) 190/196bpm 6cal 10.04/11.1mph 41) 0.23m - 1:16(5:27/m) 188/195bpm 23cal 11.01/11.21mph 42) 0.06m - 23(6:41/m) 190/193bpm 7cal 8.97/11mph Add a comment 2.3m, 16:00 Running - General Plodded home to Sunbed Towers from Hamilton Park via station brae and Avenue 🏃‍♂️😎☀️ Split Summary === 1) 1m - 6:58(6:58/m) 159/188bpm 109cal 8.61/9.83mph 2) 1m - 6:45(6:45/m) 146/163bpm 97cal 8.89/9.18mph 3) 0.32m - 2:19(7:07/m) 141/145bpm 32cal 8.44/8.7mph Add a comment	17.1m, 1:50:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom and home. Route goes past the prison and had to ask at the gatehouse for some water. First time ever as it was a tad warm ☀️😎🏃‍♂️ Split Summary === 1) 1m - 6:39(6:39/m) 162/177bpm 109cal 9.03/10.58mph 2) 1m - 6:29(6:29/m) 184/197bpm 122cal 9.25/9.68mph 3) 1m - 6:15(6:15/m) 186/200bpm 118cal 9.59/9.98mph 4) 1m - 6:25(6:25/m) 182/198bpm 121cal 9.34/9.52mph 5) 1m - 6:27(6:27/m) 183/194bpm 121cal 9.29/9.91mph 6) 1m - 6:14(6:14/m) 183/193bpm 117cal 9.62/10.35mph 7) 1m - 6:03(6:03/m) 176/183bpm 113cal 9.91/10.6mph 8) 1m - 6:12(6:12/m) 177/189bpm 116cal 9.67/10.46mph 9) 1m - 6:43(6:43/m) 178/194bpm 125cal 8.93/9.5mph 10) 1m - 6:40(6:40/m) 188/203bpm 126cal 8.99/9.41mph 11) 1m - 6:21(6:21/m) 184/198bpm 119cal 9.45/11.06mph 12) 1m - 6:27(6:27/m) 179/185bpm 121cal 9.3/9.89mph 13) 1m - 6:27(6:27/m) 171/184bpm 111cal 9.29/10.94mph 14) 1m - 6:27(6:27/m) 173/194bpm 116cal 9.31/10.02mph 15) 1m - 6:29(6:29/m) 170/177bpm 114cal 9.26/9.52mph 16) 1m - 6:30(6:30/m) 179/196bpm 121cal 9.23/9.52mph 17) 1m - 6:36(6:36/m) 183/201bpm 124cal 9.1/9.35mph 18) 0.08m - 35(7:13/m) 185/188bpm 11cal 8.31/8.91mph Add a comment	5.1m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:53(6:53/m) 108/119bpm 62cal 8.72/10.42mph 2) 1m - 6:50(6:50/m) 121/126bpm 75cal 8.78/9.23mph 3) 1m - 6:28(6:28/m) 123/126bpm 72cal 9.29/9.52mph 4) 1m - 6:39(6:39/m) 111/126bpm 51cal 9.02/9.43mph 5) 1m - 6:41(6:41/m) 115/127bpm 55cal 8.99/9.75mph 6) 0.08m - 31(6:07/m) 116/118bpm 4cal 9.8/9.46mph Add a comment 5.1m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Thinking about fellow Fetchie LFS Link (roll over me to see where I go) who unfortunately passed away at the age of 44 😢 Split Summary === 1) 1m - 6:14(6:14/m) 120/135bpm 71cal 9.62/10.77mph 2) 1m - 6:18(6:18/m) 139/185bpm 87cal 9.53/10.14mph 3) 1m - 6:26(6:26/m) 183/196bpm 123cal 9.32/9.98mph 4) 1m - 6:18(6:18/m) 180/190bpm 120cal 9.52/10.08mph 5) 1m - 6:28(6:28/m) 183/196bpm 123cal 9.28/9.85mph 6) 0.05m - 17(6:12/m) 183/186bpm 5cal 9.69/9.87mph Add a comment	5m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:57(6:57/m) 120/131bpm 80cal 8.63/10.02mph 2) 1m - 6:53(6:53/m) 148/185bpm 104cal 8.73/9.35mph 3) 1m - 6:31(6:31/m) 180/188bpm 125cal 9.21/9.5mph 4) 1m - 6:42(6:42/m) 180/185bpm 129cal 8.95/9.68mph 5) 1m - 6:44(6:44/m) 181/205bpm 129cal 8.9/9.62mph 6) 0.03m - 14(7:06/m) 176/178bpm 4cal 8.45/9.48mph Add a comment 5.1m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home 😎☀️🏃‍♂️ Split Summary === 1) 1m - 6:14(6:14/m) 141/173bpm 89cal 9.61/10.85mph 2) 1m - 6:22(6:22/m) 167/194bpm 110cal 9.43/10.29mph 3) 1m - 6:21(6:21/m) 180/185bpm 124cal 9.44/10.21mph 4) 1m - 6:21(6:21/m) 184/193bpm 124cal 9.45/10.23mph 5) 1m - 6:21(6:21/m) 180/195bpm 123cal 9.45/9.91mph 6) 0.05m - 20(6:41/m) 188/193bpm 6cal 8.99/9.46mph Add a comment
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5.2m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:47(6:47/m) 127/139bpm 87cal 8.84/9.46mph 2) 1m - 6:45(6:45/m) 145/172bpm 100cal 8.9/9.23mph 3) 1m - 6:25(6:25/m) 150/156bpm 98cal 9.35/9.62mph 4) 1m - 6:29(6:29/m) 160/175bpm 108cal 9.25/9.68mph 5) 1m - 6:34(6:34/m) 166/173bpm 116cal 9.14/9.87mph 6) 0.16m - 1:01(6:24/m) 168/171bpm 18cal 9.38/9.85mph Add a comment 5.1m, 30:00 Running - Tempo Out of work, under the bridge (A77), Brae Toll doing One mile steady, three mile fast (ish), one mile steady then home Split Summary === 1) 1m - 6:07(6:07/m) 134/182bpm 83cal 9.82/11.54mph 2) 1m - 5:43(5:43/m) 142/148bpm 83cal 10.51/11.21mph 3) 1m - 5:55(5:55/m) 149/157bpm 91cal 10.13/11mph 4) 1m - 5:48(5:48/m) 150/156bpm 90cal 10.33/11mph 5) 1m - 6:09(6:09/m) 148/155bpm 93cal 9.75/10.37mph 6) 0.05m - 19(6:09/m) 149/151bpm 4cal 9.76/9.5mph Add a comment	5.1m, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:34(6:34/m) 122/135bpm 81cal 9.14/10.67mph 2) 1m - 6:31(6:31/m) 141/177bpm 98cal 9.21/9.64mph 3) 1m - 6:25(6:25/m) 155/179bpm 105cal 9.36/9.87mph 4) 1m - 6:25(6:25/m) 182/188bpm 128cal 9.36/9.71mph 5) 1m - 6:31(6:31/m) 180/191bpm 130cal 9.2/10.4mph 6) 0.09m - 36(6:23/m) 188/199bpm 12cal 9.39/9.71mph Add a comment 5.2m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home 🏃‍♂️😎☀️ Split Summary === 1) 1m - 6:08(6:08/m) 106/128bpm 59cal 9.79/10.96mph 2) 1m - 6:16(6:16/m) 133/138bpm 89cal 9.58/10.33mph 3) 1m - 6:15(6:15/m) 138/144bpm 92cal 9.59/10.31mph 4) 1m - 6:09(6:09/m) 141/145bpm 92cal 9.74/10.33mph 5) 1m - 6:16(6:16/m) 138/145bpm 89cal 9.56/9.96mph 6) 0.15m - 56(6:12/m) 138/139bpm 13cal 9.69/9.83mph Add a comment	5m, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Last 12 hour shift thankfully 😴🏃‍♂️☀️ Split Summary === 1) 1m - 6:44(6:44/m) 178/185bpm 137cal 8.91/10.14mph 2) 1m - 6:42(6:42/m) 184/196bpm 139cal 8.95/9.25mph 3) 1m - 6:27(6:27/m) 184/192bpm 133cal 9.3/9.66mph 4) 1m - 6:26(6:26/m) 185/196bpm 133cal 9.33/9.85mph 5) 1m - 6:36(6:36/m) 185/190bpm 137cal 9.08/10.37mph 6) 0.01m - 5(5:49/m) 182/182bpm 1cal 10.32/9.04mph Add a comment 5.1m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home 🏃‍♂️😎☀️ Split Summary === 1) 1m - 6:13(6:13/m) 153/172bpm 104cal 9.66/10.42mph 2) 1m - 6:17(6:17/m) 138/148bpm 95cal 9.54/10.46mph 3) 1m - 6:17(6:17/m) 141/147bpm 96cal 9.56/10.16mph 4) 1m - 6:15(6:15/m) 139/148bpm 92cal 9.6/10.33mph 5) 1m - 6:20(6:20/m) 141/145bpm 95cal 9.48/9.87mph 6) 0.1m - 39(6:31/m) 142/144bpm 9cal 9.21/9.52mph Add a comment	7.6m, 48:00 Running - General Prom, round boatyard, golf course, about turned at roundabout outside the hospital and headed back same way. Bounced along ok ahead of tomorrow’s half marathon 🏃‍♂️😎☀️ Finished the week on 75 miles 😁 Split Summary === 1) 1m - 6:25(6:25/m) 103/120bpm 60cal 9.35/10.08mph 2) 1m - 6:22(6:22/m) 125/145bpm 86cal 9.42/9.62mph 3) 1m - 6:14(6:14/m) 127/134bpm 84cal 9.63/10.87mph 4) 1m - 6:17(6:17/m) 136/149bpm 93cal 9.55/9.79mph 5) 1m - 6:17(6:17/m) 138/171bpm 95cal 9.54/9.96mph 6) 1m - 6:14(6:14/m) 139/171bpm 92cal 9.61/9.75mph 7) 1m - 6:30(6:30/m) 141/174bpm 95cal 9.24/9.68mph 8) 0.58m - 3:41(6:19/m) 151/161bpm 61cal 9.51/9.75mph Add a comment	2.4m, 15:00 Running - General Warm up before the race going out past first mile mark and back adding a lap of Hamilton Park on to make time/distance ☀️🏃‍♂️ Split Summary === 1) 1m - 6:25(6:25/m) 115/129bpm 76cal 9.34/10.56mph 2) 1m - 6:20(6:20/m) 126/166bpm 86cal 9.47/9.81mph 3) 0.36m - 2:16(6:16/m) 126/130bpm 30cal 9.57/9.64mph Add a comment 13.1m, 1:14:10 Running - Race GIRVAN HALF MARATHON Solo win £30 See blog Split Summary === 1) 1m - 5:27(5:27/m) 117/131bpm 68cal 11.01/12.42mph 2) 1m - 5:36(5:36/m) 127/155bpm 79cal 10.72/11mph 3) 1m - 5:37(5:37/m) 142/154bpm 91cal 10.67/10.96mph 4) 1m - 5:47(5:47/m) 149/163bpm 97cal 10.37/10.69mph 5) 1m - 5:22(5:22/m) 162/177bpm 100cal 11.17/11.44mph 6) 1m - 5:21(5:21/m) 172/179bpm 111cal 11.22/11.81mph 7) 1m - 5:51(5:51/m) 168/173bpm 116cal 10.27/11.35mph 8) 1m - 6:10(6:10/m) 167/170bpm 121cal 9.74/11.1mph 9) 1m - 5:41(5:41/m) 167/170bpm 111cal 10.57/11.08mph 10) 1m - 5:57(5:57/m) 166/175bpm 116cal 10.09/11.42mph 11) 1m - 5:40(5:40/m) 162/174bpm 106cal 10.6/10.77mph 12) 1m - 5:51(5:51/m) 161/166bpm 106cal 10.25/10.5mph 13) 1m - 5:44(5:44/m) 166/193bpm 109cal 10.47/11.06mph 14) 0.03m - 8(4:43/m) 169/170bpm 2cal 12.72/11.23mph Add a comment 2.2m, 15:00 Running - General Cool down after the race exact same as warm up 🏃‍♂️☀️ Split Summary === 1) 1m - 6:38(6:38/m) 149/171bpm 111cal 9.04/10.69mph 2) 1m - 6:49(6:49/m) 155/166bpm 119cal 8.8/10.12mph 3) 0.22m - 1:33(7:11/m) 154/161bpm 27cal 8.35/9mph Add a comment	10.6m, 1:08:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at the roundabout at the hospital and back way I came. Legs felt ok after yesterday’s race. Split Summary === 1) 1m - 6:40(6:40/m) 131/144bpm 98cal 8.99/10.48mph 2) 1m - 6:11(6:11/m) 141/153bpm 98cal 9.72/10.14mph 3) 1m - 6:33(6:33/m) 148/155bpm 108cal 9.16/9.39mph 4) 1m - 6:19(6:19/m) 151/157bpm 106cal 9.49/9.93mph 5) 1m - 6:25(6:25/m) 163/200bpm 119cal 9.35/9.66mph 6) 1m - 6:17(6:17/m) 185/196bpm 134cal 9.56/9.91mph 7) 1m - 6:20(6:20/m) 182/188bpm 135cal 9.47/9.87mph 8) 1m - 6:25(6:25/m) 181/191bpm 137cal 9.36/9.66mph 9) 1m - 6:24(6:24/m) 182/191bpm 137cal 9.38/10.54mph 10) 1m - 6:30(6:30/m) 179/185bpm 139cal 9.23/9.98mph 11) 0.61m - 3:58(6:28/m) 176/188bpm 83cal 9.29/10mph Add a comment 5.1m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work 😎☀️🏃‍♂️ Split Summary === 1) 1m - 6:35(6:35/m) 112/127bpm 74cal 9.12/10.35mph 2) 1m - 6:28(6:28/m) 133/146bpm 97cal 9.28/9.68mph 3) 1m - 6:21(6:21/m) 133/138bpm 92cal 9.46/9.89mph 4) 1m - 6:49(6:49/m) 132/150bpm 96cal 8.8/11.84mph 5) 1m - 6:51(6:51/m) 134/146bpm 97cal 8.76/10.23mph 6) 0.13m - 58(7:13/m) 133/141bpm 13cal 8.31/9.52mph Add a comment	5.1m, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. First of 4 x 12 hour night shifts done. Split Summary === 1) 1m - 6:29(6:29/m) 129/137bpm 93cal 9.27/10.75mph 2) 1m - 6:29(6:29/m) 134/141bpm 98cal 9.26/10.08mph 3) 1m - 6:36(6:36/m) 129/136bpm 92cal 9.08/9.77mph 4) 1m - 6:27(6:27/m) 142/157bpm 103cal 9.29/9.79mph 5) 1m - 6:31(6:31/m) 175/195bpm 132cal 9.22/9.71mph 6) 0.07m - 29(6:45/m) 192/197bpm 10cal 8.89/9.29mph Add a comment 5.1m, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Had attended LFS’s funeral earlier 😢 Split Summary === 1) 1m - 6:29(6:29/m) 125/131bpm 90cal 9.25/10.16mph 2) 1m - 6:28(6:28/m) 135/143bpm 100cal 9.28/9.62mph 3) 1m - 6:19(6:19/m) 134/139bpm 94cal 9.5/9.87mph 4) 1m - 6:20(6:20/m) 137/141bpm 98cal 9.49/9.93mph 5) 1m - 6:33(6:33/m) 139/148bpm 99cal 9.17/10.4mph 6) 0.14m - 52(6:18/m) 138/143bpm 13cal 9.52/9.81mph Add a comment
Wed 11th Jul Jul 11	Thu 12th Jul Jul 12	Fri 13th Jul Jul 13	Sat 14th Jul Jul 14	Sun 15th Jul Jul 15	Mon 16th Jul Jul 16	Tue 17th Jul Jul 17
5.1m, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. A tad damp by the time One got home. First rain in a little while ☔️🏃‍♂️ Split Summary === 1) 1m - 6:21(6:21/m) 135/145bpm 98cal 9.45/10.37mph 2) 1m - 6:28(6:28/m) 138/149bpm 103cal 9.27/10.02mph 3) 1m - 6:34(6:34/m) 144/161bpm 108cal 9.13/9.66mph 4) 1m - 6:26(6:26/m) 150/157bpm 110cal 9.33/9.87mph 5) 1m - 6:32(6:32/m) 174/190bpm 134cal 9.17/9.54mph 6) 0.1m - 41(6:42/m) 186/197bpm 14cal 8.96/9.33mph Add a comment 5m, 32:00 Running - General Brae Toll, under the bridge (A77) and into work 😎🏃‍♂️☀️ Split Summary === 1) 1m - 6:30(6:30/m) 155/163bpm 115cal 9.23/10.67mph 2) 1m - 6:18(6:18/m) 166/173bpm 123cal 9.52/10.18mph 3) 1m - 6:16(6:16/m) 167/170bpm 123cal 9.58/9.96mph 4) 1m - 6:17(6:17/m) 170/174bpm 129cal 9.54/9.96mph 5) 1m - 6:36(6:36/m) 169/174bpm 136cal 9.09/10.98mph 6) 0.01m - 3(4:58/m) 168/168bpm 12.1/8.54mph Add a comment	5.1m, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Split Summary === 1) 1m - 6:23(6:23/m) 109/141bpm 66cal 9.4/10.5mph 2) 1m - 6:30(6:30/m) 137/197bpm 96cal 9.23/10.04mph 3) 1m - 6:31(6:31/m) 133/166bpm 92cal 9.2/9.79mph 4) 1m - 6:27(6:27/m) 137/139bpm 94cal 9.31/9.83mph 5) 1m - 6:28(6:28/m) 145/162bpm 100cal 9.29/9.75mph 6) 0.11m - 42(6:38/m) 153/158bpm 11cal 9.03/9.14mph Add a comment 5.1m, 33:00 Running - General Brae Toll, under the bridge (A77) and into work 😎☀️🏃‍♂️ Bumped into John Cairns of Kilmarnock Harriers, whom was staying at his caravan just outside the town. Bounced along from mile 1-3 with him. He was happy at his 7.20 pace until I came along he said 😂😂 Split Summary === 1) 1m - 6:25(6:25/m) 133/144bpm 93cal 9.36/10.27mph 2) 1m - 6:51(6:51/m) 134/142bpm 100cal 8.76/9.18mph 3) 1m - 6:27(6:27/m) 156/187bpm 112cal 9.3/9.58mph 4) 1m - 6:08(6:08/m) 180/190bpm 128cal 9.78/10.37mph 5) 1m - 6:31(6:31/m) 182/190bpm 137cal 9.21/10.23mph 6) 0.1m - 40(6:19/m) 182/185bpm 13cal 9.51/9.71mph Add a comment	5.1m, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. On holiday from the prison until 30th July ✈️😎☀️🏃‍♂️🇵🇹👍😄 Split Summary === 1) 1m - 6:22(6:22/m) 151/169bpm 106cal 9.42/10.5mph 2) 1m - 6:31(6:31/m) 139/159bpm 100cal 9.22/10.04mph 3) 1m - 6:35(6:35/m) 136/142bpm 98cal 9.1/9.56mph 4) 1m - 6:24(6:24/m) 138/141bpm 96cal 9.36/9.91mph 5) 1m - 6:25(6:25/m) 139/144bpm 94cal 9.36/11.15mph 6) 0.11m - 43(6:34/m) 142/143bpm 11cal 9.15/9.23mph 13th Jul 2018, 8:29pm milemonster wrote: Have a great holiday / time off. Add a comment	2.3m, 15:00 Running - General Plodded from Sunbed Towers to Hamilton Park via Avenue and station brae 😎🏃‍♂️☀️ Split Summary === 1) 1m - 6:45(6:45/m) 112/139bpm 76cal 8.89/10.12mph 2) 1m - 6:30(6:30/m) 129/136bpm 93cal 9.23/9.75mph 3) 0.26m - 1:45(6:45/m) 126/137bpm 24cal 8.89/10.37mph Add a comment 5.9m, 32:06 Running - Track Session Hamilton Park for 20 x full laps with quarter lap jog recovery. Had 28 hours recovery from yesterday’s plod home from work and surprised Ones self with this outcome/effort. Panic attack at reps 10/11 however flight through it 🏃‍♂️☀️😎 Split Summary === 1) 0.23m - 1:11(5:10/m) 126/141bpm 15cal 11.59/11.92mph 2) 0.06m - 22(5:57/m) 132/133bpm 5cal 10.08/11.44mph 3) 0.24m - 1:13(5:09/m) 134/136bpm 18cal 11.64/11.9mph 4) 0.07m - 22(5:23/m) 135/153bpm 5cal 11.15/11.44mph 5) 0.23m - 1:15(5:19/m) 155/173bpm 21cal 11.27/11.69mph 6) 0.06m - 20(5:46/m) 131/138bpm 5cal 10.4/11.35mph 7) 0.24m - 1:15(5:18/m) 139/145bpm 19cal 11.31/11.37mph 8) 0.06m - 20(5:39/m) 145/147bpm 5cal 10.63/11.27mph 9) 0.23m - 1:14(5:25/m) 167/180bpm 24cal 11.07/11.21mph 10) 0.06m - 23(6:11/m) 170/173bpm 7cal 9.72/11.17mph 11) 0.22m - 1:15(5:36/m) 171/181bpm 25cal 10.7/11.12mph 12) 0.06m - 22(5:46/m) 167/169bpm 7cal 10.4/10.85mph 13) 0.23m - 1:15(5:24/m) 167/170bpm 24cal 11.12/11.21mph 14) 0.06m - 20(6:03/m) 164/166bpm 6cal 9.92/11.15mph 15) 0.23m - 1:14(5:14/m) 171/174bpm 25cal 11.47/11.4mph 16) 0.06m - 20(5:35/m) 170/171bpm 6cal 10.73/11.4mph 17) 0.24m - 1:13(5:03/m) 178/188bpm 25cal 11.88/11.9mph 18) 0.06m - 24(6:15/m) 182/185bpm 8cal 9.59/11.59mph 19) 0.23m - 1:13(5:12/m) 183/189bpm 26cal 11.55/11.9mph 20) 0.06m - 23(6:04/m) 185/187bpm 8cal 9.89/11.52mph 21) 0.24m - 1:17(5:28/m) 183/190bpm 27cal 10.99/11.02mph 22) 0.06m - 21(6:08/m) 176/183bpm 7cal 9.79/11mph 23) 0.23m - 1:16(5:30/m) 174/181bpm 26cal 10.92/11.29mph 24) 0.06m - 21(6:03/m) 186/189bpm 7cal 9.92/11.08mph 25) 0.24m - 1:15(5:17/m) 182/185bpm 27cal 11.35/11.5mph 26) 0.06m - 23(6:32/m) 175/179bpm 7cal 9.18/11.31mph 27) 0.24m - 1:15(5:17/m) 179/182bpm 26cal 11.35/11.33mph 28) 0.07m - 22(5:34/m) 177/179bpm 7cal 10.76/11.27mph 29) 0.23m - 1:15(5:21/m) 178/182bpm 27cal 11.2/11.54mph 30) 0.06m - 20(5:48/m) 176/177bpm 7cal 10.35/11.29mph 31) 0.23m - 1:17(5:29/m) 180/187bpm 27cal 10.94/11.17mph 32) 0.06m - 21(5:40/m) 178/182bpm 7cal 10.58/11.25mph 33) 0.24m - 1:16(5:24/m) 179/186bpm 26cal 11.12/11.27mph 34) 0.06m - 23(6:06/m) 176/182bpm 8cal 9.82/11.23mph 35) 0.24m - 1:16(5:22/m) 178/185bpm 27cal 11.19/11.46mph 36) 0.06m - 22(5:57/m) 178/179bpm 7cal 10.09/11.15mph 37) 0.24m - 1:17(5:25/m) 176/178bpm 27cal 11.08/11.15mph 38) 0.05m - 20(6:05/m) 178/179bpm 7cal 9.86/10.92mph 39) 0.23m - 1:17(5:33/m) 180/183bpm 27cal 10.8/10.92mph 40) 0.06m - 21(5:41/m) 183/185bpm 7cal 10.56/10.81mph Add a comment 2.2m, 15:00 Running - General Out of Hamilton Park, station brae, Avenue and then home. Finished the week on just shy of 80 miles, 79.4 to be exact for any geeks 🤓 out there 😉😂 Split Summary === 1) 1m - 6:45(6:45/m) 161/182bpm 125cal 8.89/10.27mph 2) 1m - 6:39(6:39/m) 176/199bpm 140cal 9.03/9.54mph 3) 0.23m - 1:37(6:55/m) 169/172bpm 32cal 8.67/9.54mph Add a comment	7.1m, 46:00 Running - General First plod in Carvoeiro, Portugal 🇵🇹 😎🏃‍♂️☀️Out of private villa and in and around Carvoeiro and beach area. Usual got lost and had to ask for directions 😂 Split Summary === 1) 1m - 6:28(6:28/m) 123/136bpm 84cal 9.28/10.35mph 2) 1m - 6:51(6:51/m) 115/127bpm 76cal 8.75/10.6mph 3) 1m - 6:43(6:43/m) 110/121bpm 61cal 8.94/10.23mph 4) 1m - 6:32(6:32/m) 118/168bpm 69cal 9.18/10.25mph 5) 1m - 6:12(6:12/m) 130/144bpm 84cal 9.67/9.98mph 6) 1m - 6:17(6:17/m) 139/154bpm 94cal 9.56/10.16mph 7) 1m - 6:41(6:41/m) 143/164bpm 102cal 8.97/10.27mph 8) 0.05m - 17(6:09/m) 151/153bpm 4cal 9.75/10.27mph Add a comment	7.1m, 45:00 Running - General Out of villa and along main road towards Lagos and back. Stinking big hill was ok going out but not so good on the way back. However did have fun overtaking someone from the darkside #twolegsarebetterthantwowheels 🏃‍♂️🤫🤭😉🚴‍♂️😎😂☀️ Split Summary === 1) 1m - 6:50(6:50/m) 119/132bpm 85cal 8.78/9.35mph 2) 1m - 6:17(6:17/m) 140/148bpm 99cal 9.55/10.1mph 3) 1m - 6:17(6:17/m) 139/162bpm 97cal 9.56/10.62mph 4) 1m - 6:22(6:22/m) 143/172bpm 100cal 9.41/10.54mph 5) 1m - 6:27(6:27/m) 168/200bpm 123cal 9.29/10.25mph 6) 1m - 6:04(6:04/m) 162/185bpm 112cal 9.88/10.6mph 7) 1m - 6:16(6:16/m) 155/174bpm 106cal 9.59/10.4mph 8) 0.06m - 27(7:04/m) 158/161bpm 7cal 8.5/9.56mph Add a comment	8.2m, 53:00 Running - General Out of the villa towards Lagos, looped around a bit and turned and went home to the villa same way I came ☀️😎🏃‍♂️ Split Summary === 1) 1m - 6:46(6:46/m) 139/147bpm 105cal 8.86/9.89mph 2) 1m - 6:23(6:23/m) 158/199bpm 111cal 9.39/9.73mph 3) 1m - 6:29(6:29/m) 185/206bpm 139cal 9.26/9.73mph 4) 1m - 6:28(6:28/m) 186/192bpm 138cal 9.27/9.79mph 5) 1m - 6:24(6:24/m) 190/195bpm 136cal 9.38/10.33mph 6) 1m - 6:27(6:27/m) 189/195bpm 138cal 9.3/10.16mph 7) 1m - 6:39(6:39/m) 189/196bpm 142cal 9.02/9.81mph 8) 1m - 6:30(6:30/m) 189/194bpm 138cal 9.22/10.04mph 9) 0.15m - 54(6:07/m) 192/197bpm 19cal 9.8/9.73mph Add a comment

2018	Date	Result	WAVA
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%
Shettleson Harriers Open Graded 1500m Track	29 Aug	4:18	89.08%
Shettleston Harriers Open Graded 5,000 Metres Track Race	29 Aug	15:35	91.69%
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	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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