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Sunbed Athlete M45

About

Race Times

All Races

Mileage

Training

Blog

Cambuslang Harriers, Scottish Veteran Harriers Club

Races
341
Miles
52686
Miles
2373
WAVA
93.53%
1500m
4:18
3000m
9:02
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

Race Standard

Diamond (90)

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	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	44	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	64	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	1:12:29
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	306	380	299	297	203	0	3554
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

Tue 23rd Oct Oct 23	Wed 24th Oct Oct 24	Thu 25th Oct Oct 25	Fri 26th Oct Oct 26	Sat 27th Oct Oct 27	Sun 28th Oct Oct 28	Mon 29th Oct Oct 29
5.1mi, 33:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Head cold still here but feeling slightly better 🏃‍♂️😰 Split Summary === 1) 1m - 6:21(6:21/m) 112/135bpm 71cal 9.44/10.87mph 2) 1m - 6:30(6:30/m) 104/116bpm 57cal 9.23/9.87mph 3) 1m - 6:31(6:31/m) 110/117bpm 62cal 9.2/10.21mph 4) 1m - 6:33(6:33/m) 115/120bpm 69cal 9.16/9.54mph 5) 1m - 6:37(6:37/m) 116/121bpm 68cal 9.06/9.96mph 6) 0.07m - 28(6:50/m) 118/120bpm 4cal 8.78/9mph Add a comment 4.7mi, 30:00 Running - General Prom, golf course and into work. Late into the prison this morning as was celebrating Handsome Robs 18th birthday before he went to school. Breakfast and a couple of beers 🍻🍰🎁🎊🎉❤️ Head cold still here too 😰 Split Summary === 1) 1m - 6:35(6:35/m) 139/148bpm 100cal 9.11/11.04mph 2) 1m - 6:28(6:28/m) 173/182bpm 132cal 9.27/9.39mph 3) 1m - 6:17(6:17/m) 178/183bpm 133cal 9.56/9.87mph 4) 1m - 6:25(6:25/m) 183/190bpm 136cal 9.36/10.4mph 5) 0.66m - 4:15(6:27/m) 187/192bpm 90cal 9.3/10.18mph Add a comment	4.6mi, 30:00 Running - General Out of work, golf course, Prom and home. Head cold better 🏃‍♂️🌧 Split Summary === 1) 1m - 6:18(6:18/m) 123/144bpm 81cal 9.53/11.86mph 2) 1m - 6:24(6:24/m) 142/148bpm 98cal 9.36/9.98mph 3) 1m - 6:36(6:36/m) 144/154bpm 100cal 9.1/12.06mph 4) 1m - 6:29(6:29/m) 151/155bpm 104cal 9.25/9.43mph 5) 0.63m - 4:14(6:46/m) 153/156bpm 69cal 8.87/9.29mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work. Head cold still here however feeling better. Split Summary === 1) 1m - 6:48(6:48/m) 169/182bpm 133cal 8.82/9.46mph 2) 1m - 6:44(6:44/m) 166/178bpm 128cal 8.91/9.2mph 3) 1m - 6:47(6:47/m) 170/175bpm 136cal 8.85/9.27mph 4) 1m - 6:47(6:47/m) 174/179bpm 142cal 8.85/9.6mph 5) 0.41m - 2:55(7:07/m) 178/185bpm 61cal 8.43/10.06mph Add a comment	4.6mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired 😴🏃‍♂️ Split Summary === 1) 1m - 6:19(6:19/m) 169/182bpm 122cal 9.49/11.27mph 2) 1m - 6:34(6:34/m) 177/186bpm 134cal 9.14/9.6mph 3) 1m - 6:40(6:40/m) 182/185bpm 137cal 9/9.56mph 4) 1m - 6:39(6:39/m) 186/189bpm 137cal 9.02/9.27mph 5) 0.59m - 3.47(6:47/m) 188/194bpm 83cal 8.84/9.39mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work. A little sluggish however thankful of the tail breeze. Big dinner last night to celebrate Handsome Robs 18th birthday and the affects of the head cold still looming. Split Summary === 1) 1m - 6:44(6:44/m) 177/188bpm 134cal 8.9/11.86mph 2) 1m - 6:33(6:33/m) 184/188bpm 135cal 9.16/9.5mph 3) 1m - 6:42(6:42/m) 189/193bpm 138cal 8.95/9.5mph 4) 1m - 6:51(6:51/m) 194/197bpm 141cal 8.76/9.2mph 5) 0.43m - 3:10(7:22/m) 197/201bpm 65cal 8.15/9.27mph Add a comment	4.7mi, 30:00 Running - General Out of work, golf course, Prom and home. Stiff northerly breeze helping One home in parts 🏃‍♂️💨 Split Summary === 1) 1m - 6:13(6:13/m) 149/186bpm 102cal 9.65/11.9mph 2) 1m - 6:19(6:19/m) 174/180bpm 130cal 9.5/10.12mph 3) 1m - 6:27(6:27/m) 179/189bpm 136cal 9.29/9.81mph 4) 1m - 6:23(6:23/m) 185/188bpm 134cal 9.4/9.64mph 5) 0.68m - 4:38(6:49/m) 185/190bpm 97cal 8.81/9.39mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work. Stiff cold northerly breeze to head into 💨🏃‍♂️ Split Summary === 1) 1m - 6:39(6:39/m) 132/141bpm 94cal 9.02/11.06mph 2) 1m - 6:38(6:38/m) 124/127bpm 84cal 9.04/9.48mph 3) 1m - 6:50(6:50/m) 115/127bpm 65cal 8.78/9.35mph 4) 1m - 6:50(6:50/m) 116/122bpm 65cal 8.78/9.6mph 5) 0.43m - 3:03(7:02/m) 114/118bpm 25cal 8.52/9.89mph Add a comment	3.2mi, 21:00 Running - General From Girvan Prom Parkrun finishing area, along Prom, Mill Road and home. Finished the week on 69 miles 🏃‍♂️🌤 Split Summary === 1) 1m - 6:33(6:33/m) 142/156bpm 104cal 9.17/11.46mph 2) 1m - 6:47(6:47/m) 140/143bpm 107cal 8.85/9.23mph 3) 1m - 6:32(6:32/m) 131/145bpm 89cal 9.18/10.62mph 4) 0.16m - 1:09(7:23/m) 124/132bpm 16cal 8.13/8.83mph Add a comment 1.5mi, 16:44 Running - General One lap of the Girvan Prom Parkrun with Malky Campbell. Plodded alongside him last week and did the same again this week. He’s bringing his PB down each week and today was no different. Another PB by running more than walking. 36:52 👏 Split Summary === 1) 1m - 10:01(10:01/m) 145/170bpm 160cal 5.99/11.04mph 2) 0.54m - 6:43(12:27/m) 145/169bpm 108cal 4.82/7.43mph Add a comment 3.1mi, 16:36 Running - parkrun Girvan Prom Parkrun #14 First place. Felt ok considering head cold earlier in the week and chest still not cleared from phlegm. Split Summary === 1) 1m - 5:16(5:16/m) 139/149bpm 81cal 11.4/13.48mph 2) 1m - 5:28(5:28/m) 157/165bpm 95cal 10.98/11.75mph 3) 1m - 5:24(5:24/m) 165/170bpm 101cal 11.12/11.77mph 4) 0.09m - 28(5:08/m) 165/166bpm 8cal 11.71/11.77mph Add a comment 2.4mi, 15:00 Running - General Plodded from Sunbed Towers, along back road, Avenue and on to Prom for start of Girvan Prom Parkrun. Split Summary === 1) 1m - 6:26(6:26/m) 132/143bpm 93cal 9.33/10.71mph 2) 1m - 6:26(6:26/m) 134/139bpm 95cal 9.31/10.08mph 3) 0.35m - 2:08(6:25/m) 136/138bpm 33cal 9.36/9.2mph Add a comment	19.2mi, 2:05:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom, Mill Road, Prom, Cauldshore, lap of the houses then home. Bounced along ok. Lovely cold, sunny, frosty morning 🌤🏃‍♂️❄️ Split Summary === 1) 1m - 6:24(6:24/m) 147/155bpm 103cal 9.38/10.9mph 2) 1m - 6:30(6:30/m) 152/163bpm 111cal 9.23/9.62mph 3) 1m - 6:17(6:17/m) 155/170bpm 109cal 9.56/10mph 4) 1m - 6:26(6:26/m) 161/180bpm 116cal 9.33/10.1mph 5) 1m - 6:36(6:36/m) 166/190bpm 124cal 9.09/9.46mph 6) 1m - 6:25(6:25/m) 173/187bpm 132cal 9.36/10.06mph 7) 1m - 6:25(6:25/m) 165/174bpm 121cal 9.36/10.08mph 8) 1m - 6:19(6:19/m) 162/181bpm 116cal 9.49/9.85mph 9) 1m - 6:44(6:44/m) 153/163bpm 107cal 8.9/10.08mph 10) 1m - 6:33(6:33/m) 153/161bpm 108cal 9.16/9.56mph 11) 1m - 6:25(6:25/m) 151/171bpm 101cal 9.34/9.77mph 12) 1m - 6:27(6:27/m) 160/185bpm 112cal 9.3/9.77mph 13) 1m - 6:27(6:27/m) 159/168bpm 113cal 9.31/9.87mph 14) 1m - 6:31(6:31/m) 157/172bpm 110cal 9.2/9.54mph 15) 1m - 6:39(6:39/m) 149/155bpm 93cal 9.03/9.43mph 16) 1m - 6:38(6:38/m) 149/158bpm 95cal 9.04/9.43mph 17) 1m - 6:39(6:39/m) 152/159bpm 103cal 9.01/9.5mph 18) 1m - 6:40(6:40/m) 152/173bpm 94cal 9.01/9.6mph 19) 1m - 6:39(6:39/m) 144/156bpm 66cal 9.02/9.93mph 20) 0.19m - 1:16(6:49/m) 147/150bpm 15cal 8.81/9.02mph Add a comment	5mi, 34:02 Running - General Brae Toll, Vicarton Street, popped into Asda for provisions for the night shift then headed under the bridge (A77) and into work. Split Summary === 1) 1m - 6:37(6:37/m) 160/179bpm 107cal 9.07/11.02mph 2) 1m - 6:39(6:39/m) 165/175bpm 114cal 9.02/9.48mph 3) 1m - 6:26(6:26/m) 173/178bpm 121cal 9.34/9.81mph 4) 1m - 7:01(7:01/m) 169/177bpm 127cal 8.56/12.29mph 5) 1m - 7:20(7:20/m) 174/183bpm 140cal 8.19/11.56mph Add a comment 9mi, 1:00:00 Running - General Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Cauldshore, lap of the houses then home. Split Summary === 1) 1m - 6:44(6:44/m) 136/148bpm 92cal 8.91/12.11mph 2) 1m - 6:14(6:14/m) 145/151bpm 92cal 9.63/10.58mph 3) 1m - 6:29(6:29/m) 150/160bpm 96cal 9.27/10.94mph 4) 1m - 6:33(6:33/m) 154/166bpm 102cal 9.16/9.5mph 5) 1m - 6:48(6:48/m) 157/167bpm 108cal 8.81/9.18mph 6) 1m - 6:41(6:41/m) 160/168bpm 109cal 8.99/9.43mph 7) 1m - 6:43(6:43/m) 167/182bpm 117cal 8.94/9.54mph 8) 1m - 6:44(6:44/m) 176/183bpm 129cal 8.91/9.43mph 9) 1m - 6:55(6:55/m) 176/180bpm 133cal 8.68/9.2mph 10) 0.03m - 11(6:53/m) 177/177bpm 3cal 8.71/8.25mph Add a comment
Tue 30th Oct Oct 30	Wed 31st Oct Oct 31	Thu 1st Nov Nov 1	Fri 2nd Nov Nov 2	Sat 3rd Nov Nov 3	Sun 4th Nov Nov 4	Mon 5th Nov Nov 5
4.5mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Round two of the night shift 🏃‍♂️😴 Split Summary === 1) 1m - 6:51(6:51/m) 139/152bpm 95cal 8.76/11.42mph 2) 1m - 6:37(6:37/m) 135/139bpm 90cal 9.07/9.6mph 3) 1m - 6:34(6:34/m) 126/163bpm 71cal 9.14/10.1mph 4) 1m - 6:40(6:40/m) 122/136bpm 65cal 8.99/9.85mph 5) 0.47m - 3:19(7:03/m) 126/137bpm 35cal 8.51/8.83mph Add a comment 4.6mi, 31:00 Running - General Out of work, golf course, Prom and home. Heavy frosty morning Split Summary === 1) 1m - 6:29(6:29/m) 149/162bpm 94cal 9.25/11.44mph 2) 1m - 6:39(6:39/m) 152/161bpm 100cal 9.02/9.52mph 3) 1m - 6:44(6:44/m) 152/158bpm 101cal 8.92/9.33mph 4) 1m - 6:47(6:47/m) 144/152bpm 95cal 8.84/9.1mph 5) 0.63m - 4:21(6:53/m) 155/164bpm 67cal 8.72/9.06mph Add a comment	4.6mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Bounced along ok. Had a decent sleep off the night shift 🏃‍♂️🌧 Split Summary === 1) 1m - 6:23(6:23/m) 141/155bpm 93cal 9.41/9.66mph 2) 1m - 6:23(6:23/m) 147/154bpm 97cal 9.4/9.58mph 3) 1m - 6:32(6:32/m) 175/193bpm 121cal 9.19/9.48mph 4) 1m - 6:34(6:34/m) 189/195bpm 130cal 9.13/10mph 5) 0.63m - 4:09(6:37/m) 183/198bpm 82cal 9.08/10.5mph Add a comment 4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:32(6:32/m) 177/187bpm 126cal 9.17/11.37mph 2) 1m - 6:31(6:31/m) 179/191bpm 128cal 9.2/9.54mph 3) 1m - 6:41(6:41/m) 183/190bpm 132cal 8.97/9.39mph 4) 1m - 6:59(6:59/m) 185/194bpm 138cal 8.59/9.06mph 5) 0.49m - 3:20(6:46/m) 187/191bpm 66cal 8.86/9.16mph Add a comment	4.6mi, 30:00 Running - General Prom, golf course, round boatyard and into work. Last night shift 🏃‍♂️😴 Split Summary === 1) 1m - 6:26(6:26/m) 120/140bpm 75cal 9.34/10.69mph 2) 1m - 6:30(6:30/m) 119/126bpm 74cal 9.23/9.58mph 3) 1m - 6:33(6:33/m) 123/129bpm 77cal 9.16/9.48mph 4) 1m - 6:29(6:29/m) 113/128bpm 55cal 9.26/10.27mph 5) 0.6m - 4:04(6:49/m) 113/120bpm 33cal 8.8/9.89mph Add a comment 4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:34(6:34/m) 142/154bpm 97cal 9.14/10.87mph 2) 1m - 6:40(6:40/m) 148/159bpm 103cal 9.01/9.6mph 3) 1m - 6:39(6:39/m) 165/183bpm 118cal 9.02/9.79mph 4) 1m - 6:46(6:46/m) 178/185bpm 135cal 8.87/9.27mph 5) 0.5m - 3:22(6:44/m) 176/183bpm 67cal 8.91/9.23mph Add a comment	6.8mi, 45:00 Running - General Brae Toll, golf course, round boatyard, Prom, lap of the houses then home. Split Summary === 1) 1m - 6:37(6:37/m) 158/177bpm 113cal 9.08/11.1mph 2) 1m - 6:38(6:38/m) 181/188bpm 133cal 9.04/9.56mph 3) 1m - 6:26(6:26/m) 185/190bpm 128cal 9.33/9.73mph 4) 1m - 6:30(6:30/m) 191/195bpm 130cal 9.24/9.58mph 5) 1m - 6:46(6:46/m) 195/200bpm 136cal 8.88/9.27mph 6) 1m - 6:52(6:52/m) 196/198bpm 138cal 8.74/9.25mph 7) 0.77m - 5:13(6:47/m) 196/200bpm 104cal 8.85/9.27mph Add a comment 4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired 💤. Last night shift over 🏃‍♂️ Split Summary === 1) 1m - 6:37(6:37/m) 144/154bpm 101cal 9.07/11.73mph 2) 1m - 6:41(6:41/m) 151/157bpm 107cal 8.99/9.68mph 3) 1m - 6:46(6:46/m) 167/177bpm 125cal 8.87/9.25mph 4) 1m - 6:52(6:52/m) 172/178bpm 136cal 8.73/9.25mph 5) 0.45m - 3:05(6:50/m) 172/176bpm 61cal 8.78/9.04mph Add a comment	2.1mi, 15:00 Running - General Plodded back to Sunbed Towers from Hamilton Park via station brae and Avenue. Finished the week on 82 miles 💨🌧🏃‍♂️ Split Summary === 1) 1m - 7:13(7:13/m) 135/141bpm 107cal 8.32/9.52mph 2) 1m - 6:58(6:58/m) 137/140bpm 104cal 8.62/8.91mph 3) 0.1m - 50(8:15/m) 136/138bpm 12cal 7.27/8.62mph Add a comment 5.9mi, 33:45 Running - Track Session Hamilton Park for 20 x full laps with quarter lap jog recovery. First track session in a while. Parkrun was cancelled due to the weather 🌧💨 so plodded here instead. Tough enough without the weather #hayho Split Summary === 1) 0.23m - 1:15(5:21/m) 107/125bpm 11cal 11.21/12.54mph 2) 0.06m - 23(6:29/m) 121/124bpm 4cal 9.24/10.94mph 3) 0.24m - 1:17(5:28/m) 120/123bpm 15cal 10.99/11.21mph 4) 0.06m - 22(5:42/m) 122/123bpm 4cal 10.54/10.75mph 5) 0.24m - 1:18(5:25/m) 123/126bpm 17cal 11.08/11.31mph 6) 0.06m - 20(6:02/m) 124/125bpm 4cal 9.95/10.9mph 7) 0.24m - 1:19(5:36/m) 123/126bpm 16cal 10.71/10.85mph 8) 0.06m - 22(6:35/m) 124/125bpm 4cal 9.12/10.83mph 9) 0.23m - 1:18(5:35/m) 124/126bpm 16cal 10.73/11.17mph 10) 0.06m - 24(6:24/m) 124/125bpm 5cal 9.37/10.54mph 11) 0.23m - 1:19(5:41/m) 125/129bpm 16cal 10.57/11.08mph 12) 0.06m - 23(6:13/m) 127/129bpm 5cal 9.66/10.35mph 13) 0.23m - 1:19(5:37/m) 127/129bpm 17cal 10.68/10.81mph 14) 0.06m - 21(6:06/m) 128/129bpm 4cal 9.84/10.65mph 15) 0.23m - 1:19(5:40/m) 128/131bpm 17cal 10.6/10.67mph 16) 0.06m - 22(6:03/m) 137/140bpm 5cal 9.93/10.69mph 17) 0.24m - 1:20(5:36/m) 135/137bpm 19cal 10.71/10.79mph 18) 0.06m - 24(6:46/m) 135/136bpm 5cal 8.88/10.73mph 19) 0.24m - 1:19(5:29/m) 135/139bpm 18cal 10.94/11.33mph 20) 0.06m - 23(6:09/m) 140/147bpm 5cal 9.77/10.81mph 21) 0.24m - 1:19(5:34/m) 141/146bpm 19cal 10.78/10.87mph 22) 0.06m - 21(6:07/m) 140/141bpm 5cal 9.8/10.75mph 23) 0.23m - 1:19(5:44/m) 141/143bpm 19cal 10.46/10.52mph 24) 0.06m - 22(6:12/m) 142/144bpm 5cal 9.68/10.54mph 25) 0.23m - 1:19(5:40/m) 141/143bpm 19cal 10.58/10.6mph 26) 0.06m - 22(6:16/m) 142/144bpm 5cal 9.57/10.6mph 27) 0.24m - 1:21(5:40/m) 141/144bpm 20cal 10.6/10.96mph 28) 0.06m - 23(6:00/m) 140/143bpm 5cal 10.01/10.44mph 29) 0.24m - 1:20(5:32/m) 140/143bpm 19cal 10.83/10.79mph 30) 0.06m - 21(6:10/m) 142/143bpm 5cal 9.73/10.71mph 31) 0.18m - 1:01(5:36/m) 140/143bpm 15cal 10.71/10.69mph 32) 0.01m - 2(6:04/m) 139/139bpm 9.9/10.77mph 33) 0.05m - 17(5:40/m) 140/141bpm 4cal 10.6/10.9mph 34) 0.06m - 21(6:06/m) 140/141bpm 5cal 9.83/10.92mph 35) 0.23m - 1:19(5:41/m) 141/144bpm 19cal 10.56/10.71mph 36) 0.06m - 24(6:27/m) 140/141bpm 5cal 9.31/10.69mph 37) 0.23m - 1:20(5:41/m) 140/142bpm 19cal 10.55/11.12mph 38) 0.06m - 23(5:59/m) 139/141bpm 5cal 10.04/10.33mph 39) 0.23m - 1:20(5:48/m) 135/138bpm 18cal 10.33/10.4mph 40) 0.06m - 22(6:27/m) 138/138bpm 5cal 9.31/10.29mph 41) 0.23m - 1:20(5:52/m) 137/139bpm 18cal 10.24/10.33mph 42) 0.06m - 22(5:57/m) 135/137bpm 5cal 10.07/10.35mph Add a comment 2.2mi, 15:00 Running - General Sunbed Towers to Hamilton Park via Avenue and station brae Split Summary === 1) 1m - 6:53(6:53/m) 121/131bpm 83cal 8.71/10.62mph 2) 1m - 6:30(6:30/m) 120/129bpm 75cal 9.23/9.71mph 3) 0.24m - 1:37(6:47/m) 120/122bpm 18cal 8.84/9.39mph Add a comment	15.2mi, 1:40:00 Running - Long Run Mill Road, Prom, round boatyard, golf course, Old Dailly, Hawkhill, Old Dailly, Brae Toll, Prom, Henrietta St, lap of the houses then home. Out early and plod shorter as heading to football ⚽️ 🏃‍♂️ Split Summary === 1) 1m - 6:55(6:55/m) 149/161bpm 112cal 8.66/10.25mph 2) 1m - 6:13(6:13/m) 156/170bpm 106cal 9.64/9.96mph 3) 1m - 6:21(6:21/m) 163/185bpm 114cal 9.46/9.56mph 4) 1m - 6:23(6:23/m) 167/175bpm 120cal 9.41/9.89mph 5) 1m - 6:30(6:30/m) 158/168bpm 113cal 9.22/9.68mph 6) 1m - 6:35(6:35/m) 160/179bpm 114cal 9.12/9.68mph 7) 1m - 6:35(6:35/m) 166/190bpm 122cal 9.11/9.58mph 8) 1m - 6:31(6:31/m) 155/166bpm 108cal 9.21/9.66mph 9) 1m - 6:48(6:48/m) 154/160bpm 110cal 8.82/9.66mph 10) 1m - 6:35(6:35/m) 156/168bpm 107cal 9.12/9.6mph 11) 1m - 6:45(6:45/m) 154/172bpm 109cal 8.89/9.29mph 12) 1m - 6:39(6:39/m) 146/162bpm 86cal 9.03/10.37mph 13) 1m - 6:32(6:32/m) 152/170bpm 99cal 9.19/9.58mph 14) 1m - 6:31(6:31/m) 148/163bpm 90cal 9.22/11.63mph 15) 1m - 6:50(6:50/m) 144/155bpm 74cal 8.79/8.97mph 16) 0.21m - 1:19(6:21/m) 146/150bpm 16cal 9.45/9.18mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:32(6:32/m) 145/157bpm 98cal 9.18/11.04mph 2) 1m - 6:34(6:34/m) 154/159bpm 107cal 9.13/9.37mph 3) 1m - 6:39(6:39/m) 159/167bpm 112cal 9.02/9.35mph 4) 1m - 6:44(6:44/m) 165/171bpm 120cal 8.92/9.35mph 5) 0.52m - 3:32(6:44/m) 172/178bpm 69cal 8.91/9.23mph Add a comment 4.3mi, 30:00 Running - General Prom, golf course and into work. Typical Monday morning feeling 🏃‍♂️💨😴 Split Summary === 1) 1m - 6:55(6:55/m) 116/150bpm 78cal 8.67/9.2mph 2) 1m - 6:46(6:46/m) 117/123bpm 75cal 8.88/9.16mph 3) 1m - 6:59(6:59/m) 117/123bpm 73cal 8.59/9.14mph 4) 1m - 6:57(6:57/m) 114/121bpm 63cal 8.63/9.25mph 5) 0.31m - 2:24(7:39/m) 116/119bpm 22cal 7.85/9.56mph Add a comment
Tue 6th Nov Nov 6	Wed 7th Nov Nov 7	Thu 8th Nov Nov 8	Fri 9th Nov Nov 9	Sat 10th Nov Nov 10	Sun 11th Nov Nov 11	Mon 12th Nov Nov 12
4.5mi, 30:00 Running - General Soaked to Ones proverbial departing the work, golf course, Prom and home 💨🌧🏃‍♂️ Split Summary === 1) 1m - 6:27(6:27/m) 108/133bpm 61cal 9.3/10.81mph 2) 1m - 6:30(6:30/m) 127/165bpm 81cal 9.23/10.29mph 3) 1m - 6:38(6:38/m) 142/155bpm 97cal 9.05/9.66mph 4) 1m - 6:53(6:53/m) 147/155bpm 104cal 8.72/9.1mph 5) 0.54m - 3:33(6:35/m) 148/174bpm 54cal 9.12/9.27mph Add a comment 4.4mi, 30:00 Running - General Back Road, Avenue, golf course and into work. Split Summary === 1) 1m - 6:52(6:52/m) 143/155bpm 102cal 8.73/9.75mph 2) 1m - 6:36(6:36/m) 152/157bpm 105cal 9.1/9.54mph 3) 1m - 6:57(6:57/m) 158/168bpm 115cal 8.64/9.08mph 4) 1m - 6:59(6:59/m) 163/168bpm 121cal 8.59/9.23mph 5) 0.4m - 2:36(6:34/m) 166/172bpm 46cal 9.14/9.79mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:34(6:34/m) 137/152bpm 92cal 9.14/15.3mph 2) 1m - 6:37(6:37/m) 132/144bpm 90cal 9.07/9.37mph 3) 1m - 6:39(6:39/m) 141/149bpm 96cal 9.02/9.46mph 4) 1m - 6:47(6:47/m) 146/164bpm 101cal 8.84/9.2mph 5) 0.52m - 3:23(6:35/m) 144/154bpm 49cal 9.12/9.52mph Add a comment 4.4mi, 30:00 Running - General Soaked again to Ones proverbial. Prom, golf course and into work 🌧🌧🏃‍♂️ Split Summary === 1) 1m - 6:53(6:53/m) 145/162bpm 102cal 8.71/9.64mph 2) 1m - 6:40(6:40/m) 149/163bpm 104cal 9.01/9.66mph 3) 1m - 6:50(6:50/m) 157/189bpm 112cal 8.78/9.6mph 4) 1m - 6:51(6:51/m) 161/169bpm 116cal 8.77/9.29mph 5) 0.15m - 2:56(7:27/m) 159/163bpm 18cal 8.05/9.12mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom, lap of the houses then home. Add a comment 4.7mi, 32:00 Running - General Prom, golf course and into work. Added a few laps of the car park whilst awaiting the prison gates being opened. Split Summary === 1) 1m - 7:03(7:03/m) 139/153bpm 102cal 8.52/8.95mph 2) 1m - 6:38(6:38/m) 159/168bpm 112cal 9.06/9.35mph 3) 1m - 6:58(6:58/m) 168/174bpm 129cal 8.61/9.29mph 4) 1m - 6:55(6:55/m) 173/178bpm 135cal 8.67/9.27mph 5) 0.67m - 4:27(6:37/m) 168/181bpm 81cal 9.07/10.56mph Add a comment	3.1mi, 22:00 Running - General Out of work, Vicarton St and through the town to home due to the severity of the wind 💨💨💨🏃‍♂️ Add a comment 4.5mi, 30:00 Running - General Prom, golf course and into work. Split Summary === 1) 1m - 6:41(6:41/m) 170/184bpm 123cal 8.97/11.37mph 2) 1m - 6:32(6:32/m) 163/173bpm 114cal 9.19/10.04mph 3) 1m - 6:50(6:50/m) 156/161bpm 110cal 8.78/9.46mph 4) 1m - 6:52(6:52/m) 161/184bpm 117cal 8.74/10.87mph 5) 0.45m - 3:06(6:53/m) 169/194bpm 57cal 8.73/10.48mph Add a comment	3.2mi, 21:00 Running - General From start/finish area of Girvan Prom Parkrun, along Prom, Mill Road and home. Finished the week on 67 miles 🌤💨🏃‍♂️ Split Summary === 1) 1m - 6:37(6:37/m) 140/149bpm 98cal 9.07/10.35mph 2) 1m - 6:46(6:46/m) 146/150bpm 103cal 8.86/9.16mph 3) 1m - 6:23(6:23/m) 145/155bpm 95cal 9.41/11.9mph 4) 0.18m - 1:14(7:00/m) 145/148bpm 18cal 8.58/9.37mph Add a comment 2.3mi, 15:00 Running - General Back Road, Avenue and onto Prom for Girvan Prom Parkrun 🌤💨🏃‍♂️ Split Summary === 1) 1m - 6:34(6:34/m) 110/126bpm 65cal 9.14/11.69mph 2) 1m - 6:32(6:32/m) 119/148bpm 72cal 9.18/10.35mph 3) 0.3m - 1:54(6:24/m) 124/130bpm 23cal 9.38/9.37mph Add a comment 3.1mi, 16:48 Running - parkrun Girvan Prom Parkrun First place 🌤💨🏃‍♂️ Split Summary === 1) 1m - 5:25(5:25/m) 122/129bpm 65cal 11.08/12.63mph 2) 1m - 5:29(5:29/m) 127/134bpm 69cal 10.94/12.8mph 3) 1m - 5:18(5:18/m) 131/136bpm 69cal 11.33/12.82mph 4) 0.12m - 36(4:46/m) 138/140bpm 8cal 12.61/12.71mph Add a comment	21mi, 2:21:00 Running - Long Run Brae Toll, Old Dailly, Garryloop, Penkill, over to Barr, Assel Burn, Pinmore, lap of the houses then home. Longest plod in a while. Felt it from mile 16 to home. Stomach tender too. Split Summary === 1) 1m - 6:26(6:26/m) 159/172bpm 108cal 9.29/11.27mph 2) 1m - 6:24(6:24/m) 157/195bpm 106cal 9.36/9.81mph 3) 1m - 6:18(6:18/m) 158/193bpm 105cal 9.52/10.23mph 4) 1m - 6:27(6:27/m) 159/188bpm 109cal 9.31/9.66mph 5) 1m - 6:57(6:57/m) 167/189bpm 127cal 8.63/9.2mph 6) 1m - 6:55(6:55/m) 156/166bpm 113cal 8.67/9.54mph 7) 1m - 6:48(6:48/m) 152/161bpm 106cal 8.82/9.18mph 8) 1m - 6:36(6:36/m) 147/170bpm 91cal 9.09/9.52mph 9) 1m - 6:18(6:18/m) 149/169bpm 93cal 9.53/9.81mph 10) 1m - 6:34(6:34/m) 144/156bpm 82cal 9.13/10.31mph 11) 1m - 6:34(6:34/m) 140/153bpm 67cal 9.14/9.89mph 12) 1m - 6:44(6:44/m) 137/144bpm 56cal 8.91/9.73mph 13) 1m - 6:46(6:46/m) 138/167bpm 56cal 8.86/9.5mph 14) 1m - 6:47(6:47/m) 140/181bpm 65cal 8.84/9.46mph 15) 1m - 6:56(6:56/m) 145/170bpm 87cal 8.66/9.64mph 16) 1m - 7:01(7:01/m) 152/172bpm 99cal 8.55/9.39mph 17) 1m - 7:05(7:05/m) 146/153bpm 92cal 8.47/9.64mph 18) 1m - 6:55(6:55/m) 147/157bpm 92cal 8.68/9.58mph 19) 1m - 6:39(6:39/m) 146/170bpm 80cal 9.03/9.37mph 20) 1m - 6:35(6:35/m) 151/160bpm 97cal 9.11/9.33mph 21) 1m - 7:02(7:02/m) 152/160bpm 103cal 8.52/9.1mph 22) 0.03m - 11(6:30/m) 149/149bpm 2cal 9.24/8.27mph Add a comment	4.4mi, 30:00 Running - General Prom, Vicarton St and out of the town to work. Round one of four nightshifts 😴🌧🏃‍♂️ Split Summary === 1) 1m - 6:40(6:40/m) 124/133bpm 85cal 8.99/10.02mph 2) 1m - 6:28(6:28/m) 135/156bpm 92cal 9.29/9.6mph 3) 1m - 6:53(6:53/m) 136/151bpm 95cal 8.71/11.37mph 4) 1m - 6:55(6:55/m) 143/148bpm 105cal 8.67/9.56mph 5) 0.44m - 3:04(6:59/m) 142/168bpm 42cal 8.58/9.93mph Add a comment 9.1mi, 1:00:00 Running - General Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Henrietta St, lap of the houses then home. Legs ok after yesterday’s plod however stomach tender still. Split Summary === 1) 1m - 6:55(6:55/m) 125/150bpm 84cal 8.68/10.75mph 2) 1m - 6:15(6:15/m) 128/151bpm 80cal 9.6/9.85mph 3) 1m - 6:20(6:20/m) 140/143bpm 93cal 9.46/9.62mph 4) 1m - 6:32(6:32/m) 143/148bpm 97cal 9.19/9.68mph 5) 1m - 6:39(6:39/m) 146/152bpm 100cal 9.03/9.93mph 6) 1m - 6:39(6:39/m) 148/151bpm 101cal 9.02/9.81mph 7) 1m - 6:44(6:44/m) 148/153bpm 102cal 8.91/9.41mph 8) 1m - 6:54(6:54/m) 148/152bpm 104cal 8.69/9.29mph 9) 1m - 6:38(6:38/m) 146/149bpm 97cal 9.06/9.64mph 10) 0.06m - 26(7:02/m) 147/149bpm 6cal 8.54/9.33mph Add a comment
Tue 13th Nov Nov 13	Wed 14th Nov Nov 14	Thu 15th Nov Nov 15	Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18	Mon 19th Nov Nov 19
4.6mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:31(6:31/m) 146/175bpm 102cal 9.21/10.96mph 2) 1m - 6:25(6:25/m) 164/168bpm 114cal 9.35/9.58mph 3) 1m - 6:32(6:32/m) 168/178bpm 123cal 9.19/10.04mph 4) 1m - 6:40(6:40/m) 165/174bpm 121cal 9.01/9.5mph 5) 0.56m - 3:54(7:00/m) 166/172bpm 71cal 8.57/57mph Add a comment 4.2mi, 30:00 Running - General Right royal drenching for One heading out of work, golf course, Prom and home 🌧🌧💨🏃‍♂️ Add a comment	4.6mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:32(6:32/m) 140/150bpm 95cal 9.18/10.69mph 2) 1m - 6:29(6:29/m) 149/158bpm 101cal 9.26/9.5mph 3) 1m - 6:30(6:30/m) 151/165bpm 103cal 9.22/10.9mph 4) 1m - 6:35(6:35/m) 157/165bpm 109cal 9.1/9.46mph 5) 0.57m - 3:54(6:48/m) 159/170bpm 66cal 8.82/9.68mph Add a comment 3.1mi, 22:00 Running - General Out of work, Vicarton St and through the town to home. Wind 💨 and rain 🌧 not pleasant at all. Add a comment	4.5mi, 30:00 Running - General Prom, Vicarton St and out the town to work via going under the bridge (A77) Split Summary === 1) 1m - 6:30(6:30/m) 158/170bpm 108cal 9.23/11.1mph 2) 1m - 6:22(6:22/m) 174/180bpm 124cal 9.43/9.96mph 3) 1m - 6:41(6:41/m) 171/178bpm 127cal 8.98/11.33mph 4) 1m - 6:51(6:51/m) 176/181bpm 135cal 8.76/11.79mph 5) 0.51m - 3:36(7:03/m) 177/186bpm 71cal 8.5/11.02mph Add a comment 4.5mi, 31:00 Running - General Out of work, golf course, Prom and home. Wind 💨 tough on Prom section 🏃‍♂️💤 Split Summary === 1) 1m - 6:49(6:49/m) 148/173bpm 108cal 8.8/11.56mph 2) 1m - 6:39(6:39/m) 175/185bpm 132cal 9.02/9.56mph 3) 1m - 6:57(6:57/m) 180/185bpm 139cal 8.64/9.33mph 4) 1m - 7:12(7:12/m) 176/184bpm 144cal 8.33/9.23mph 5) 0.49m - 3:23(6:53/m) 177/180bpm 68cal 8.72/9.39mph Add a comment	6.2mi, 41:00 Running - General Brae Toll, about turning at Old Dailly farm, Brae Toll and home. Bounced along ok considering coming off night shift week. Split Summary === 1) 1m - 6:36(6:36/m) 143/163bpm 96cal 9.09/10.85mph 2) 1m - 6:31(6:31/m) 142/147bpm 96cal 9.21/9.64mph 3) 1m - 6:24(6:24/m) 141/149bpm 92cal 9.38/9.83mph 4) 1m - 6:32(6:32/m) 134/141bpm 84cal 9.18/10.04mph 5) 1m - 6:40(6:40/m) 139/145bpm 92cal 9.01/9.37mph 6) 1m - 6:44(6:44/m) 143/153bpm 96cal 8.91/9.48mph 7) 0.23m - 1:34(6:41/m) 151/165bpm 24cal 8.97/9.16mph Add a comment 4.5mi, 31:00 Running - General Out of work, golf course, Prom and home. Tired, legs feeling heavy too 🏃‍♂️💤 Split Summary === 1) 1m - 6:43(6:43/m) 130/158bpm 89cal 8.92/10.42mph 2) 1m - 6:50(6:50/m) 147/168bpm 103cal 8.79/9.31mph 3) 1m - 6:49(6:49/m) 151/161bpm 105cal 8.8/9.29mph 4) 1m - 7:06(7:06/m) 156/176bpm 114cal 8.46/8.83mph 5) 0.5m - 3:33(7:04/m) 152/166bpm 55cal 8.5/9.06mph Add a comment	3.1mi, 21:00 Running - General Prom, Mill Road and home. Finished the week on 79 miles 😊 Split Summary === 1) 1m - 6:55(6:55/m) 140/161bpm 106cal 8.67/10.12mph 2) 1m - 6:59(6:59/m) 152/171bpm 117cal 8.59/8.93mph 3) 1m - 6:43(6:43/m) 169/190bpm 129cal 8.93/11.29mph 4) 0.05m - 24(7:31/m) 174/175bpm 8cal 7.98/8.35mph Add a comment 2.4mi, 16:00 Running - General Sunbed Towers to Parkrun start via Avenue Split Summary === 1) 1m - 6:56(6:56/m) 128/137bpm 92cal 8.66/9.93mph 2) 1m - 6:46(6:46/m) 131/139bpm 92cal 8.88/9.41mph 3) 0.36m - 2:24(6:35/m) 128/137bpm 31cal 9.12/9.54mph Add a comment 3.1mi, 16:53 Running - parkrun Girvan Prom Parkrun #16 First place in course slowest time. Felt sluggish throughout 😴 Split Summary === 1) 1m - 5:28(5:28/m) 120/127bpm 68cal 10.97/12.61mph 2) 1m - 5:31(5:31/m) 126/135bpm 73cal 10.86/11.54mph 3) 1m - 5:26(5:26/m) 128/132bpm 73cal 11.03/11.61mph 4) 0.09m - 27(4:56/m) 131/132bpm 6cal 12.16/11.59mph Add a comment	22.2mi, 2:30:00 Running - Long Run Brae Toll, Old Dailly, Dailly, Kilkerran, through level crossing, past factories, golf course, round boatyard, Prom, Ainslie Road, lap of the houses then home. Stomach tender from 8 miles in. Split Summary === 1) 1m - 6:40(6:40/m) 152/161bpm 110cal 8.99/9.62mph 2) 1m - 6:38(6:38/m) 155/167bpm 113cal 9.05/9.64mph 3) 1m - 6:31(6:31/m) 158/165bpm 113cal 9.21/9.66mph 4) 1m - 6:49(6:49/m) 154/159bpm 115cal 8.8/9.14mph 5) 1m - 6:51(6:51/m) 157/179bpm 118cal 8.75/9.25mph 6) 1m - 6:39(6:39/m) 154/170bpm 111cal 9.02/9.71mph 7) 1m - 6:34(6:34/m) 155/167bpm 110cal 9.14/9.75mph 8) 1m - 6:38(6:38/m) 155/171bpm 111cal 9.04/9.68mph 9) 1m - 6:49(6:49/m) 153/172bpm 107cal 8.8/9.48mph 10) 1m - 6:46(6:46/m) 157/161bpm 115cal 8.86/9.31mph 11) 1m - 6:47(6:47/m) 153/189bpm 108cal 8.84/9.66mph 12) 1m - 6:46(6:46/m) 157/179bpm 114cal 8.87/9.77mph 13) 1m - 6:44(6:44/m) 151/161bpm 101cal 8.92/9.25mph 14) 1m - 6:46(6:46/m) 149/163bpm 94cal 8.87/9.68mph 15) 1m - 6:54(6:54/m) 146/153bpm 90cal 8.69/8.97mph 16) 1m - 6:36(6:36/m) 149/161bpm 92cal 9.08/9.29mph 17) 1m - 6:42(6:42/m) 156/193bpm 108cal 8.96/9.31mph 18) 1m - 6:47(6:47/m) 157/174bpm 114cal 8.84/9.2mph 19) 1m - 6:49(6:49/m) 165/206bpm 122cal 8.81/9.04mph 20) 1m - 6:57(6:57/m) 173/201bpm 137cal 8.63/9.27mph 21) 1m - 6:58(6:58/m) 164/181bpm 127cal 8.62/8.81mph 22) 1m - 6:57(6:57/m) 166/189bpm 129cal 8.63/9.16mph 23) 0.18m - 1:21(7:21/m) 164/166bpm 24cal 8.16/8.66mph Add a comment	4.2mi, 30:00 Running - General Prom, golf course and into work. Tired. Usual Monday morning feeling. Legs heavy and stomach tender from yesterday’s plod. Split Summary === 1) 1m - 7:09(7:09/m) 131/151bpm 96cal 8.4/8.81mph 2) 1m - 7:03(7:03/m) 127/133bpm 91cal 8.52/8.93mph 3) 1m - 7:20(7:20/m) 128/134bpm 93cal 8.18/8.89mph 4) 1m - 7:14(7:14/m) 129/136bpm 92cal 8.3/9.31mph 5) 0.16m - 1:15(7:54/m) 140/152bpm 18cal 7.59/9.08mph Add a comment

2018	Date	Result	WAVA
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	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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