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Sunbed Athlete M45

About

Race Times

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Mileage

Training

Blog

Cambuslang Harriers, Scottish Veteran Harriers Club

Races
336
Miles
52116
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
5000m	GAA Miler Meet: National Masters 5,000m5000m	15:23	4:57	92.16	40								15:23	15:35	15:51
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	63	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	306	380	229	0	0	0	2983
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 28th Aug Aug 28	Wed 29th Aug Aug 29	Thu 30th Aug Aug 30	Fri 31st Aug Aug 31	Sat 1st Sep Sep 1	Sun 2nd Sep Sep 2	Mon 3rd Sep Sep 3
8.1mi, 52:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll and home. Split Summary === 1) 1m - 6:14(6:14/m) 170/189bpm 116cal 9.62/11.61mph 2) 1m - 6:33(6:33/m) 181/190bpm 131cal 9.15/10.04mph 3) 1m - 6:10(6:10/m) 180/195bpm 123cal 9.73/10.85mph 4) 1m - 6:34(6:34/m) 182/187bpm 131cal 9.12/10.37mph 5) 1m - 6:17(6:17/m) 189/198bpm 126cal 9.56/9.98mph 6) 1m - 6:32(6:32/m) 181/188bpm 130cal 9.18/9.62mph 7) 1m - 6:29(6:29/m) 184/195bpm 130cal 9.25/9.89mph 8) 1m - 6:33(6:33/m) 182/187bpm 131cal 9.16/9.64mph 9) 0.09m - 37(6:53/m) 197/212bpm 13cal 8.71/8.91mph Add a comment 4.4mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:50(6:50/m) 153/171bpm 112cal 8.79/10.62mph 2) 1m - 6:33(6:33/m) 164/170bpm 117cal 9.15/10.71mph 3) 1m - 6:53(6:53/m) 173/194bpm 135cal 8.72/9.31mph 4) 1m - 6:51(6:51/m) 176/185bpm 139cal 8.76/9.56mph 5) 0.38m - 2:53(7:38/m) 175/182bpm 59cal 7.87/9.43mph Add a comment	5.9mi, 32:14 Running - Track Session Hamilton Park for 20 x full laps with quarter lap jog recovery 😎🏃‍♂️🌤 Split Summary === 1) 0.23m - 1:13(5:23/m) 136/161bpm 16cal 11.14/12.4mph 2) 0.06m - 21(6:03/m) 126/155bpm 5cal 9.93/11.31mph 3) 0.24m - 1:15(5:17/m) 130/135bpm 17cal 11.35/11.21mph 4) 0.07m - 22(5:27/m) 134/135bpm 5cal 11/11.21mph 5) 0.22m - 1:15(5:32/m) 134/136bpm 17cal 10.85/11.4mph 6) 0.06m - 21(5:38/m) 136/137bpm 5cal 10.65/11.21mph 7) 0.23m - 1:16(5:31/m) 135/137bpm 18cal 10.87/11.19mph 8) 0.06m - 20(5:51/m) 136/137bpm 4cal 10.26/10.9mph 9) 0.23m - 1:15(5:22/m) 137/138bpm 18cal 11.19/11.44mph 10) 0.06m - 22(5:48/m) 137/138bpm 5cal 10.36/11.21mph 11) 0.24m - 1:15(5:18/m) 138/140bpm 18cal 11.31/11.33mph 12) 0.06m - 22(6:10/m) 138/140bpm 5cal 9.72/11.37mph 13) 0.24m - 1:16(5:17/m) 140/142bpm 18cal 11.34/11.42mph 14) 0.06m - 21(5:53/m) 144/149bpm 5cal 10.21/11.29mph 15) 0.23m - 1:15(5:20/m) 144/148bpm 19cal 11.24/11.61mph 16) 0.06m - 20(5:39/m) 146/147bpm 5cal 10.61/11.37mph 17) 0.23m - 1:15(5:23/m) 144/145bpm 19cal 11.15/11.21mph 18) 0.06m - 22(5:49/m) 145/146bpm 5cal 10.32/11.21mph 19) 0.24m - 1:15(5:17/m) 145/156bpm 19cal 11.35/11.31mph 20) 0.06m - 23(6:02/m) 162/165bpm 6cal 9.93/11.27mph 21) 0.24m - 1:15(5:15/m) 153/158bpm 20cal 11.42/11.44mph 22) 0.05m - 21(6:19/m) 153/157bpm 5cal 9.49/11.4mph 23) 0.24m - 1:16(5:17/m) 151/154bpm 20cal 11.35/11.73mph 24) 0.06m - 19(5:25/m) 148/150bpm 4cal 11.08/11.29mph 25) 0.24m - 1:16(5:23/m) 146/150bpm 19cal 11.15/11.44mph 26) 0.06m - 21(5:47/m) 149/151bpm 5cal 10.38/11.27mph 27) 0.24m - 1:16(5:18/m) 168/184bpm 23cal 11.31/11.46mph 28) 0.06m - 22(5:40/m) 174/178bpm 7cal 10.58/11.5mph 29) 0.24m - 1:16(5:17/m) 171/179bpm 24cal 11.35/11.48mph 30) 0.06m - 20(6:05/m) 176/178bpm 6cal 9.85/11.25mph 31) 0.24m - 1:16(5:16/m) 164/175bpm 23cal 11.4/11.67mph 32) 0.06m - 20(5:25/m) 150/156bpm 5cal 11.07/11.35mph 33) 0.24m - 1:17(5:24/m) 161/171bpm 21cal 11.12/11.46mph 34) 0.06m - 21(6:00/m) 166/170bpm 6cal 9.99/11.19mph 35) 0.24m - 1:18(5:18/m) 167/173bpm 23cal 11.32/11.17mph 36) 0.06m - 23(5:49/m) 169/173bpm 7cal 10.31/11.15mph 37) 0.24m - 1:17(5:27/m) 183/194bpm 24cal 11.03/11.25mph 38) 0.06m - 21(5:55/m) 187/190bpm 7cal 10.13/11.23mph 39) 0.24m - 1:16(5:19/m) 185/191bpm 25cal 11.27/11.48mph 40) 0.06m - 20(5:30/m) 182/184bpm 7cal 10.91/11.37mph Add a comment 2.3mi, 15:00 Running - General Plodded home from Hamilton Park via station brae and Avenue 😎🏃‍♂️ Split Summary === 1) 1m - 6:43(6:43/m) 177/191bpm 134cal 8.94/10.81mph 2) 1m - 6:27(6:27/m) 179/200bpm 131cal 9.31/10.6mph 3) 0.28m - 1:52(6:41/m) 175/187bpm 36cal 8.98/9.43mph Add a comment 1.6mi, 10:00 Running - General Out of work and into Hamilton Park 😎🏃‍♂️ Split Summary === 1) 1m - 6:18(6:18/m) 143/165bpm 94cal 9.53/12.11mph 2) 0.57m - 3:42(6:27/m) 148/159bpm 58cal 9.3/9.79mph Add a comment 4.4mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:48(6:48/m) 131/151bpm 93cal 8.83/10.83mph 2) 1m - 6:42(6:42/m) 149/165bpm 105cal 8.95/9.12mph 3) 1m - 6:54(6:54/m) 160/190bpm 117cal 8.7/9.31mph 4) 1m - 6:46(6:46/m) 181/198bpm 135cal 8.87/9.62mph 5) 0.38m - 2:50(7:32/m) 185/196bpm 58cal 7.97/9.54mph Add a comment	8.1mi, 52:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll and home 🌤😎🏃‍♂️ Split Summary === 1) 1m - 6:20(6:20/m) 113/133bpm 69cal 9.48/11.15mph 2) 1m - 6:37(6:37/m) 124/150bpm 84cal 9.06/9.73mph 3) 1m - 6:12(6:12/m) 128/133bpm 81cal 9.67/10.62mph 4) 1m - 6:34(6:34/m) 130/138bpm 87cal 9.14/10.42mph 5) 1m - 6:16(6:16/m) 147/171bpm 98cal 9.57/10.77mph 6) 1m - 6:29(6:29/m) 148/173bpm 102cal 9.26/10.04mph 7) 1m - 6:27(6:27/m) 162/173bpm 113cal 9.29/10.33mph 8) 1m - 6:31(6:31/m) 163/169bpm 115cal 9.2/9.54mph 9) 0.08m - 34(6:54/m) 164/166bpm 9cal 8.69/8.87mph Add a comment 4.3mi, 30:00 Running - General Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:52(6:52/m) 122/130bpm 87cal 8.73/9.98mph 2) 1m - 6:41(6:41/m) 124/129bpm 84cal 8.98/9.27mph 3) 1m - 7:05(7:05/m) 153/171bpm 115cal 8.47/9.29mph 4) 1m - 6:54(6:54/m) 170/181bpm 131cal 8.7/9.41mph 5) 0.34m - 2:28(7:11/m) 173/176bpm 50cal 8.36/9.37mph Add a comment	8.2mi, 52:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home 😎🏃‍♂️🌤 Split Summary === 1) 1m - 6:19(6:19/m) 114/123bpm 70cal 9.51/11.77mph 2) 1m - 6:29(6:29/m) 134/172bpm 91cal 9.26/10.12mph 3) 1m - 6:06(6:06/m) 185/191bpm 122cal 9.83/11.23mph 4) 1m - 6:25(6:25/m) 185/191bpm 131cal 9.34/10.25mph 5) 1m - 6:07(6:07/m) 185/194bpm 124cal 9.82/10.06mph 6) 1m - 6:25(6:25/m) 182/195bpm 130cal 9.35/9.68mph 7) 1m - 6:22(6:22/m) 176/182bpm 129cal 9.42/9.87mph 8) 1m - 6:23(6:23/m) 169/178bpm 121cal 9.41/9.68mph 9) 0.21m - 1:25(6:50/m) 151/157bpm 19cal 8.79/9.12mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work Split Summary === 1) 1m - 6:44(6:44/m) 157/185bpm 112cal 8.92/11.42mph 2) 1m - 6:44(6:44/m) 184/187bpm 137cal 8.91/9.68mph 3) 1m - 6:52(6:52/m) 187/191bpm 139cal 8.74/9.68mph 4) 1m - 6:56(6:56/m) 189/195bpm 141cal 8.66/9.23mph 5) 0.36m - 2:45(7:34/m) 191/199bpm 57cal 7.93/9.87mph Add a comment	3.1mi, 21:00 Running - General Plodded from Parkrun finishing area, along Prom, Mill Road and then home. Finished the week on 91 miles 😄 Split Summary === 1) 1m - 6:49(6:49/m) 151/173bpm 112cal 8.8/10.79mph 2) 1m - 6:52(6:52/m) 165/170bpm 127cal 8.74/8.89mph 3) 1m - 6:30(6:30/m) 175/193bpm 134cal 9.24/10.75mph 4) 0.12m - 51(7:16/m) 173/176bpm 17cal 8.25/9.08mph Add a comment 2.3mi, 15:00 Running - General Back Road, Avenue and onto the Prom for Parkrun. Split Summary === 1) 1m - 6:33(6:33/m) 131/147bpm 91cal 9.17/9.89mph 2) 1m - 6:28(6:28/m) 134/139bpm 93cal 9.29/9.79mph 3) 0.31m - 2:01(6:26/m) 139/142bpm 30cal 9.32/9.48mph Add a comment 3.2mi, 16:23 Running - parkrun Second place. Second best course time. Winner, Stuart Livingston of Corstorphine AC running a new CR 🏃‍♂️👏 Chest a bit tight. Breathing somewhat disturbed. Finished the week on 91 miles 🌧🏃‍♂️ Split Summary === 1) 1m - 5:13(5:13/m) 129/152bpm 72cal 11.51/13.3mph 2) 1m - 5:18(5:18/m) 144/154bpm 82cal 11.32/12.02mph 3) 1m - 5:15(5:15/m) 157/178bpm 89cal 11.42/11.98mph 4) 0.15m - 0:37(5:19/m) 137/158bpm 33cal 3.61/11.73mph Add a comment	17.1mi, 1:52:00 Running - Long Run Prom, round boatyard, golf course, past factories, Dailly, round the village, Old Dailly, Brae Toll and home. Split Summary === 1) 1m - 6:32(6:32/m) 115/133bpm 75cal 9.19/10.62mph 2) 1m - 6:20(6:20/m) 126/136bpm 84cal 9.48/9.79mph 3) 1m - 6:26(6:26/m) 130/151bpm 87cal 9.32/9.89mph 4) 1m - 6:22(6:22/m) 129/136bpm 83cal 9.43/10.25mph 5) 1m - 6:35(6:35/m) 127/133bpm 80cal 9.1/9.39mph 6) 1m - 6:36(6:36/m) 132/152bpm 86cal 9.08/9.6mph 7) 1m - 6:36(6:36/m) 134/167bpm 86cal 9.1/9.54mph 8) 1m - 6:26(6:26/m) 154/190bpm 106cal 9.32/9.81mph 9) 1m - 6:23(6:23/m) 167/175bpm 119cal 9.39/9.68mph 10) 1m - 6:47(6:47/m) 164/170bpm 123cal 8.84/9.48mph 11) 1m - 6:48(6:48/m) 167/182bpm 126cal 8.83/9.16mph 12) 1m - 6:38(6:38/m) 176/197bpm 134cal 9.05/9.46mph 13) 1m - 6:29(6:29/m) 179/197bpm 133cal 9.25/9.6mph 14) 1m - 6:34(6:34/m) 177/187bpm 134cal 9.14/9.52mph 15) 1m - 6:44(6:44/m) 174/189bpm 136cal 8.91/9.2mph 16) 1m - 6:40(6:40/m) 175/184bpm 136cal 9/9.41mph 17) 1m - 6:42(6:42/m) 178/194bpm 137cal 8.95/9.5mph 18) 0.05m - 22(6:58/m) 183/184bpm 7cal 8.62/8.79mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:41(6:41/m) 117/125bpm 83cal 8.97/10.67mph 2) 1m - 6:41(6:41/m) 118/127bpm 80cal 8.98/9.62mph 3) 1m - 6:32(6:32/m) 125/144bpm 87cal 9.19/9.77mph 4) 1m - 6:41(6:41/m) 135/152bpm 101cal 8.97/9.73mph 5) 0.5m - 3:25(6:49/m) 141/148bpm 54cal 8.8/8.95mph Add a comment 8.1mi, 52:00 Running - General Brae Toll, Old Dailly, Hawkhill and into work 😎🏃‍♂️☀️ Split Summary === 1) 1m - 6:31(6:31/m) 134/144bpm 97cal 9.2/10.44mph 2) 1m - 6:30(6:30/m) 133/142bpm 96cal 9.23/9.37mph 3) 1m - 6:19(6:19/m) 137/148bpm 96cal 9.51/9.75mph 4) 1m - 6:29(6:29/m) 138/144bpm 98cal 9.26/9.56mph 5) 1m - 6:27(6:27/m) 140/154bpm 97cal 9.3/9.87mph 6) 1m - 6:44(6:44/m) 139/143bpm 99cal 8.91/10mph 7) 1m - 6:12(6:12/m) 146/154bpm 98cal 9.67/9.91mph 8) 1m - 6:30(6:30/m) 142/146bpm 99cal 9.24/10.08mph 9) 0.05m - 19(5:57/m) 145/146bpm 5cal 10.1/10.12mph Add a comment
Tue 4th Sep Sep 4	Wed 5th Sep Sep 5	Thu 6th Sep Sep 6	Fri 7th Sep Sep 7	Sat 8th Sep Sep 8	Sun 9th Sep Sep 9	Mon 10th Sep Sep 10
4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:34(6:34/m) 126/147bpm 91cal 9.14/11mph 2) 1m - 6:43(6:43/m) 109/127bpm 66cal 8.94/9.79mph 3) 1m - 6:50(6:50/m) 110/115bpm 64cal 8.77/9.16mph 4) 1m - 6:53(6:53/m) 112/119bpm 67cal 8.72/8.97mph 5) 0.45m - 3:00(6:54/m) 117/120bpm 33cal 8.7/8.72mph Add a comment 4.8mi, 30:00 Running - General Disciplinary went as hoped for. Out of work, golf course, round boatyard, Prom, lap of the houses then home 😎🏃‍♂️☀️ Split Summary === 1) 1m - 6:27(6:27/m) 125/142bpm 90cal 9.3/10.96mph 2) 1m - 6:06(6:06/m) 132/150bpm 93cal 9.83/10.48mph 3) 1m - 6:14(6:14/m) 134/139bpm 96cal 9.64/10.02mph 4) 1m - 6:15(6:15/m) 126/145bpm 79cal 9.59/10.18mph 5) 0.78m - 4:58(6:23/m) 101/133bpm 25cal 9.41/10.04mph Add a comment 4.6mi, 30:00 Running - General Plodded along Prom, round boatyard, golf course and into work. Disciplinary meeting this morning #onesbeenabadboy Split Summary === 1) 1m - 6:29(6:29/m) 136/141bpm 102cal 9.24/9.79mph 2) 1m - 6:28(6:28/m) 131/138bpm 95cal 9.27/9.52mph 3) 1m - 6:31(6:31/m) 131/137bpm 94cal 9.2/9.91mph 4) 1m - 6:29(6:29/m) 184/196bpm 139cal 9.27/9.66mph 5) 0.61m - 4:02(6:35/m) 182/189bpm 88cal 9.11/10.23mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:29(6:29/m) 112/121bpm 75cal 9.25/9.56mph 2) 1m - 6:45(6:45/m) 124/133bpm 92cal 8.89/9.5mph 3) 1m - 6:37(6:37/m) 136/160bpm 101cal 9.08/9.52mph 4) 1m - 6:34(6:34/m) 152/194bpm 113cal 9.13/9.35mph 5) 0.53m - 3:35(6:43/m) 178/201bpm 78cal 8.94/9.12mph Add a comment 2.3mi, 15:00 Running - General Plodded back to Sunbed Towers from Victory Park via Avenue adding a lap of the houses on. Split Summary === 1) 1m - 6:31(6:31/m) 167/190bpm 128cal 9.2/9.91mph 2) 1m - 6:37(6:37/m) 186/190bpm 145cal 9.07/9.5mph 3) 0.27m - 1:52(6:49/m) 185/187bpm 40cal 8.81/8.87mph Add a comment 5.3mi, 31:11 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. Felt tired. Was last session before departing for Málaga 🇪🇸 Split Summary === 1) 0.17m - 59(5:39/m) 134/175bpm 14cal 10.61/12.46mph 2) 0.07m - 23(5:55/m) 155/158bpm 7cal 10.15/10.94mph 3) 0.37m - 2:07(5:45/m) 153/159bpm 37cal 10.43/10.67mph 4) 0.07m - 28(7:04/m) 155/158bpm 8cal 8.5/10.54mph 5) 0.56m - 3:10(5:42/m) 155/162bpm 57cal 10.53/10.77mph 6) 0.07m - 28(6:46/m) 158/161bpm 8cal 8.86/10.23mph 7) 0.74m - 4:18(5:48/m) 154/168bpm 77cal 10.33/10.65mph 8) 0.06m - 25(6:54/m) 154/157bpm 7cal 8.69/10.31mph 9) 1m - 5:53(5:53/m) 158/168bpm 108cal 10.2/10.5mph 10) 0.06m - 24(7:03/m) 168/170bpm 7cal 8.5/10.06mph 11) 0.74m - 4:21(5:52/m) 165/172bpm 85cal 10.23/10.71mph 12) 0.07m - 27(6:20/m) 165/168bpm 8cal 9.48/10.14mph 13) 0.55m - 3:18(5:57/m) 170/180bpm 68cal 10.08/10.71mph 14) 0.06m - 25(7:04/m) 167/169bpm 8cal 8.5/10.21mph 15) 0.36m - 2:09(5:57/m) 168/172bpm 44cal 10.09/11.08mph 16) 0.07m - 27(6:20/m) 167/169bpm 9cal 9.47/10.06mph 17) 0.19m - 1:09(5:59/m) 168/174bpm 23cal 10.02/10.87mph 18) 0.05m - 21(6:22/m) 170/174bpm 7cal 9.41/10.87mph Add a comment 2.2mi, 15:00 Running - General Plodded from Sunbed Towers to Victory Park via Avenue Split Summary === 1) 1m - 6:47(6:47/m) 116/138bpm 85cal 8.84/10.48mph 2) 1m - 6:38(6:38/m) 137/158bpm 106cal 9.05/9.52mph 3) 0.24m - 1:36(6:36/m) 145/163bpm 27cal 9.08/9.18mph Add a comment	4.6mi, 30:00 Running - General Out of work, golf course, Prom and home. Last run from the prison until 17/18th September 😄🇬🇧✈️🇪🇸☀️🏃‍♂️ Split Summary === 1) 1m - 6:28(6:28/m) 152/165bpm 112cal 9.27/11.33mph 2) 1m - 6:33(6:33/m) 159/176bpm 119cal 9.17/9.6mph 3) 1m - 6:35(6:35/m) 168/175bpm 132cal 9.11/9.58mph 4) 1m - 6:38(6:38/m) 172/175bpm 139cal 9.04/9.54mph 5) 0.55m - 3:46(6:51/m) 173/176bpm 80cal 8.75/8.93mph Add a comment 8mi, 51:00 Running - General Brae Toll, Old Dailly, Hawkhill and into work Split Summary === 1) 1m - 6:22(6:22/m) 133/140bpm 98cal 9.43/11.33mph 2) 1m - 6:19(6:19/m) 138/142bpm 101cal 9.49/9.73mph 3) 1m - 6:09(6:09/m) 151/179bpm 107cal 9.76/10.06mph 4) 1m - 6:24(6:24/m) 184/188bpm 138cal 9.36/9.64mph 5) 1m - 6:12(6:12/m) 188/193bpm 135cal 9.67/10.16mph 6) 1m - 6:44(6:44/m) 183/191bpm 146cal 8.92/9.83mph 7) 1m - 6:10(6:10/m) 175/182bpm 131cal 9.74/10.06mph 8) 1m - 6:27(6:27/m) 173/205bpm 136cal 9.31/10.46mph 9) 0.04m - 13(6:02/m) 177/177bpm 4cal 9.94/10mph Add a comment	9.3mi, 1:00:00 Running - General Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Henrietta St, lap of the houses then home. Split Summary === 1) 1m - 6:31(6:31/m) 111/117bpm 71cal 9.2/11.33mph 2) 1m - 6:07(6:07/m) 116/119bpm 70cal 9.82/11.92mph 3) 1m - 6:27(6:27/m) 114/118bpm 67cal 9.31/9.41mph 4) 1m - 6:17(6:17/m) 123/189bpm 71cal 9.56/10.46mph 5) 1m - 6:27(6:27/m) 184/191bpm 136cal 9.31/9.54mph 6) 1m - 6:23(6:23/m) 176/187bpm 134cal 9.39/9.91mph 7) 1m - 6:33(6:33/m) 183/190bpm 139cal 9.15/9.54mph 8) 1m - 6:31(6:31/m) 178/185bpm 138cal 9.2/9.58mph 9) 1m - 6:56(6:56/m) 172/182bpm 142cal 8.66/9.43mph 10) 0.28m - 1:50(6:38/m) 170/172bpm 36cal 9.04/9.39mph Add a comment	3mi, 20:00 Running - General From Parkrun start/finish area, along Prom , Mill Road and home. Finished the week on 88 miles 😄 Split Summary === 1) 1m - 6:40(6:40/m) 154/165bpm 114cal 9.01/11.31mph 2) 1m - 6:47(6:47/m) 162/166bpm 125cal 8.83/9.2mph 3) 1m - 6:30(6:30/m) 165/175bpm 123cal 9.23/11.4mph 4) 0.01m - 3(5:38/m) 164/164bpm 10.63/8.41mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Parkrun start via Avenue Split Summary === 1) 1m - 6:27(6:27/m) 131/142bpm 92cal 9.31/11.21mph 2) 1m - 6:23(6:23/m) 138/149bpm 97cal 9.39/9.83mph 3) 0.34m - 2:11(6:26/m) 147/153bpm 35cal 9.32/9.43mph Add a comment 3.1mi, 16:37 Running - parkrun Girvan Prom Parkrun #7 First place Split Summary === 1) 1m - 5:28(5:28/m) 145/154bpm 86cal 10.98/14.13mph 2) 1m - 5:32(5:32/m) 156/171bpm 96cal 10.84/12.4mph 3) 1m - 5:20(5:20/m) 161/177bpm 96cal 11.27/11.98mph 4) 0.06m - 17(4:45/m) 164/165bpm 5cal 12.64/12.06mph Add a comment	-	4.5mi, 30:00 Running - General Hotel situated in the middle of an industrial estate. Loops of loading bays, car parks, wasteland with some decent road too. First plod here in Málaga for the World Masters Athletics Championships. Might be ok with limited area to run around. Will help me to keep the miles down and the pace too 🏃‍♂️🇬🇧☀️🇪🇸 Split Summary === 1) 1m - 6:53(6:53/m) 126/140bpm 94cal 8.72/9.27mph 2) 1m - 6:30(6:30/m) 137/177bpm 99cal 9.23/10mph 3) 1m - 6:44(6:44/m) 157/177bpm 117cal 8.91/9.81mph 4) 1m - 6:34(6:34/m) 157/169bpm 114cal 9.13/9.73mph 5) 0.51m - 3:19(6:29/m) 146/149bpm 52cal 9.25/9.81mph Add a comment
Tue 11th Sep Sep 11	Wed 12th Sep Sep 12	Thu 13th Sep Sep 13	Fri 14th Sep Sep 14	Sat 15th Sep Sep 15	Sun 16th Sep Sep 16	Mon 17th Sep Sep 17
6mi, 40:00 Running - General Out of hotel, a loop of the industrial estate and then followed some mountain bikers 🚵‍♀️ and got on to some trails adjacent to Málaga Airport. About turned at 20 mins and headed back to hotel. Gives One a good 25 hours recovery before tomorrow’s World Masters 5000m Final 🏃‍♂️☀️🇬🇧🌍🇪🇸 Split Summary === 1) 1m - 6:41(6:41/m) 116/143bpm 76cal 8.97/10.94mph 2) 1m - 6:36(6:36/m) 119/130bpm 78cal 9.1/9.91mph 3) 1m - 6:34(6:34/m) 128/144bpm 87cal 9.13/9.58mph 4) 1m - 6:32(6:32/m) 141/146bpm 101cal 9.18/9.68mph 5) 1m - 6:47(6:47/m) 153/186bpm 114cal 8.86/9.77mph 6) 1m - 6:34(6:34/m) 177/195bpm 134cal 9.15/9.5mph 7) 0.04m - 17(6:56/m) 182/183bpm 5cal 8.65/9.41mph Add a comment	3.1mi, 15:51 Running - Race World Masters Athletics Federation Championships 5000m Málaga Spain 🇪🇸 🏃‍♂️🇬🇧 5th place See blog!!!!!! Split Summary === 1) 1m - 4:32(4:32/m) 135/144bpm 66cal 13.22/14.11mph 2) 1m - 4:39(4:39/m) 142/144bpm 72cal 12.92/13.44mph 3) 1m - 4:50(4:50/m) 155/186bpm 83cal 12.42/12.94mph 4) 0.4m - 1:51(4:38/m) 156/158bpm 32cal 12.93/12.96mph Add a comment 2.3mi, 15:00 Running - General Cool down after the race doing loops of the Unversidad Campus on Road and cinder path 🇪🇸☀️🏃‍♂️🇬🇧 Split Summary === 1) 1m - 6:32(6:32/m) 138/149bpm 99cal 9.19/10.29mph 2) 1m - 6:36(6:36/m) 145/157bpm 103cal 9.1/10.56mph 3) 0.26m - 1:54(7:23/m) 152/155bpm 31cal 8.12/9.27mph Add a comment 1.5mi, 10:00 Running - General Warm up before the race in and around the Universidad Campus, Málaga, Spain 🇪🇸 🏃‍♂️🇬🇧 A mixture of road and cinder path Split Summary === 1) 1m - 6:48(6:48/m) 130/142bpm 97cal 8.81/10.6mph 2) 0.48m - 3:12(6:39/m) 144/154bpm 50cal 9.01/9.31mph Add a comment	5.5mi, 40:00 Running - General Recovery run with roommate Craig. Loop of the Industrial estate and into the trail adjacent to Málaga Airport. About turning at 20 mins and heading back same way 🏃‍♂️🇬🇧☀️🇪🇸😎 Split Summary === 1) 1m - 7:30(7:30/m) 109/137bpm 78cal 8/10.71mph 2) 1m - 7:02(7:02/m) 118/126bpm 82cal 8.52/9.18mph 3) 1m - 7:14(7:14/m) 122/172bpm 86cal 8.29/9.29mph 4) 1m - 7:10(7:10/m) 139/145bpm 109cal 8.36/9.12mph 5) 1m - 7:22(7:22/m) 143/153bpm 115cal 8.14/8.79mph 6) 0.51m - 3:41(7:15/m) 137/150bpm 53cal 8.28/9.31mph Add a comment	4.4mi, 30:00 Running - General From Málaga Athletics Stadia back to hotel 🏃‍♂️🇬🇧☀️🇪🇸😎 Split Summary === 1) 1m - 7:16(7:16/m) 127/138bpm 99cal 8.25/10.14mph 2) 1m - 6:48(6:48/m) 128/141bpm 92cal 8.82/9.83mph 3) 1m - 6:47(6:47/m) 141/148bpm 105cal 8.84/8.89mph 4) 1m - 6:44(6:44/m) 146/168bpm 108cal 8.92/9.58mph 5) 0.37m - 2:26(6:33/m) 148/151bpm 39cal 9.16/9.2mph Add a comment 4.4mi, 30:00 Running - General From hotel to Málaga Athletics Stadia 🏃‍♂️🇬🇧☀️😎🇪🇸 Split Summary === 1) 1m - 6:59(6:59/m) 120/132bpm 87cal 8.6/10.42mph 2) 1m - 6:39(6:39/m) 130/143bpm 92cal 9.03/9.27mph 3) 1m - 6:39(6:39/m) 142/147bpm 104cal 9.01/9.77mph 4) 1m - 6:49(6:49/m) 148/188bpm 107cal 8.8/10.21mph 5) 0.43m - 2:55(6:50/m) 152/158bpm 48cal 8.79/9.12mph Add a comment	6mi, 40:00 Running - General Out of hotel, through industrial estate and on to trail path adjacent to Málaga airport ✈️☀️🇪🇸🏃‍♂️🇬🇧😎 Last plod before tomorrow’s World Masters Athletics Federation Championships Half Marathon. Finished the week on just shy of 38 miles 😳 Split Summary === 1) 1m - 6:51(6:51/m) 144/157bpm 106cal 8.75/11.15mph 2) 1m - 6:30(6:30/m) 163/177bpm 118cal 9.24/9.54mph 3) 1m - 6:31(6:31/m) 178/196bpm 130cal 9.22/10.92mph 4) 1m - 6:36(6:36/m) 189/204bpm 137cal 9.1/10.5mph 5) 1m - 6:40(6:40/m) 192/199bpm 140cal 8.99/10.29mph 6) 1m - 6:38(6:38/m) 193/196bpm 139cal 9.05/9.35mph 7) 0.04m - 16(6:07/m) 193/195bpm 5cal 9.82/9.08mph Add a comment	2.1mi, 16:00 Running - General Slow, very slow plod out on the course ☀️😎🏃‍♂️🇬🇧🥈🇪🇸 Split Summary === 1) 1m - 7:31(7:31/m) 139/157bpm 114cal 7.99/9.71mph 2) 1m - 7:51(7:51/m) 138/145bpm 115cal 7.64/9.79mph 3) 0.08m - 39(8:34/m) 138/140bpm 9cal 7/7.51mph Add a comment 13.3mi, 1:15:04 Running - Race World Masters Athletics Federation Championships Half Marathon ☀️😎🏃‍♂️🇬🇧🇪🇸 Six place in category M45-49 Team Silver medal 🥈 See blog! Split Summary === 1) 1m - 5:12(5:12/m) 138/150bpm 76cal 11.55/12.59mph 2) 1m - 5:18(5:18/m) 151/179bpm 87cal 11.3/11.88mph 3) 1m - 5:24(5:24/m) 155/165bpm 90cal 11.12/12.04mph 4) 1m - 5:30(5:30/m) 176/195bpm 104cal 10.92/11.27mph 5) 1m - 5:30(5:30/m) 192/197bpm 113cal 10.91/11.48mph 6) 1m - 5:37(5:37/m) 193/212bpm 115cal 10.68/11.1mph 7) 1m - 5:41(5:41/m) 191/199bpm 117cal 10.55/11.08mph 8) 1m - 5:34(5:34/m) 191/195bpm 115cal 10.76/11.21mph 9) 1m - 5:44(5:44/m) 185/191bpm 118cal 10.48/11.4mph 10) 1m - 5:51(5:51/m) 180/191bpm 121cal 10.25/10.35mph 11) 1m - 6:03(6:03/m) 178/182bpm 124cal 9.92/10.65mph 12) 1m - 6:05(6:05/m) 178/187bpm 125cal 9.86/10.14mph 13) 1m - 5:59(5:59/m) 177/183bpm 122cal 10.03/10.54mph 14) 0.28m - 1:35(5:43/m) 175/179bpm 31cal 10.49/10.73mph Add a comment 1.4mi, 10:00 Running - General Warm up on the course with Craig and Karl 🏃‍♂️🇬🇧🇪🇸☀️😎 Split Summary === 1) 1m - 7:06(7:06/m) 137/146bpm 104cal 8.45/9.81mph 2) 0.42m - 2:54(6:59/m) 147/156bpm 46cal 8.6/8.87mph Add a comment	-
Tue 18th Sep Sep 18	Wed 19th Sep Sep 19	Thu 20th Sep Sep 20	Fri 21st Sep Sep 21	Sat 22nd Sep Sep 22	Sun 23rd Sep Sep 23	Mon 24th Sep Sep 24
4.5mi, 31:00 Running - General Out of work, golf course, Prom and home. Windy on the Prom section 💨💨🏃‍♂️ Split Summary === 1) 1m - 6:37(6:37/m) 131/145bpm 92cal 9.06/12.02mph 2) 1m - 6:50(6:50/m) 132/139bpm 96cal 8.79/9.14mph 3) 1m - 6:58(6:58/m) 133/140bpm 97cal 8.61/9.29mph 4) 1m - 7:10(7:10/m) 137/141bpm 102cal 8.36/8.64mph 5) 0.51m - 3:25(6:44/m) 143/157bpm 51cal 8.91/9.52mph Add a comment 9.4mi, 1:00:00 Running - General First run back in good old Blighty after the World Masters Athletics Federation Championships in Málaga 🏃‍♂️🇬🇧🇪🇸 Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Henrietta St, lap of the houses then home. Quads still tender even after 48 hours recovery. Split Summary === 1) 1m - 6:40(6:40/m) 150/172bpm 106cal 9/10.29mph 2) 1m - 6:02(6:02/m) 163/175bpm 107cal 9.95/10.31mph 3) 1m - 6:00(6:00/m) 167/179bpm 112cal 9.99/11.44mph 4) 1m - 6:13(6:13/m) 174/185bpm 125cal 9.66/10.44mph 5) 1m - 6:21(6:21/m) 181/188bpm 129cal 9.45/9.77mph 6) 1m - 6:21(6:21/m) 182/192bpm 129cal 9.46/10.4mph 7) 1m - 6:28(6:28/m) 184/187bpm 132cal 9.28/9.58mph 8) 1m - 6:31(6:31/m) 184/188bpm 133cal 9.21/10.83mph 9) 1m - 6:30(6:30/m) 180/185bpm 132cal 9.24/9.64mph 10) 0.44m - 2:56(6:35/m) 183/186bpm 59cal 9.12/9.48mph Add a comment	4.5mi, 31:00 Running - General Out of work, golf course, Prom and home. Remainder of Storm Ali still making the Prom section tough 💨💨💨🏃‍♂️ Split Summary === 1) 1m - 6:38(6:38/m) 119/127bpm 81cal 9.04/11.65mph 2) 1m - 6:47(6:47/m) 128/138bpm 92cal 8.85/9.85mph 3) 1m - 6:57(6:57/m) 133/137bpm 99cal 8.64/9.27mph 4) 1m - 7:15(7:15/m) 139/150bpm 109cal 8.28/8.45mph 5) 0.51m - 3:24(6:40/m) 146/151bpm 53cal 9/9.37mph Add a comment 5.1mi, 32:00 Running - General Brae Toll, under the bridge (A77) and into work. Storm Ali making parts of the dangerous 💨💨💨💨🏃‍♂️ Split Summary === 1) 1m - 6:32(6:32/m) 149/184bpm 105cal 9.19/10.77mph 2) 1m - 6:06(6:06/m) 135/150bpm 87cal 9.85/10.52mph 3) 1m - 6:15(6:15/m) 140/147bpm 93cal 9.61/10.29mph 4) 1m - 6:11(6:11/m) 143/147bpm 94cal 9.7/10.12mph 5) 1m - 6:30(6:30/m) 145/154bpm 99cal 9.23/11.06mph 6) 0.07m - 28(6:27/m) 151/152bpm 7cal 9.3/9.56mph Add a comment	4.7mi, 30:00 Running - General Out of work, golf course, Prom and home 🏃‍♂️☔️ Split Summary === 1) 1m - 6:17(6:17/m) 134/143bpm 94cal 9.55/11.37mph 2) 1m - 6:27(6:27/m) 132/135bpm 94cal 9.3/9.85mph 3) 1m - 6:26(6:26/m) 134/143bpm 95cal 9.33/9.71mph 4) 1m - 6:26(6:26/m) 135/138bpm 93cal 9.32/9.71mph 5) 0.65m - 4:24(6:44/m) 137/141bpm 65cal 8.91/9.25mph Add a comment 6.2mi, 40:00 Running - General Mill Road, Prom, round boatyard, golf course and into work. Split Summary === 1) 1m - 6:37(6:37/m) 134/151bpm 96cal 9.06/10.69mph 2) 1m - 6:08(6:08/m) 133/139bpm 89cal 9.78/10.12mph 3) 1m - 6:22(6:22/m) 138/144bpm 95cal 9.42/9.64mph 4) 1m - 6:23(6:23/m) 143/147bpm 99cal 9.41/9.73mph 5) 1m - 6:28(6:28/m) 142/150bpm 98cal 9.28/10.02mph 6) 1m - 6:32(6:32/m) 142/148bpm 99cal 9.18/9.96mph 7) 0.24m - 1:30(6:23/m) 140/145bpm 22cal 9.4/9.58mph Add a comment	4.8mi, 30:00 Running - General Out of work, golf course, Prom, lap of the houses then home. Split Summary === 1) 1m - 6:02(6:02/m) 142/158bpm 94cal 9.95/11.4mph 2) 1m - 6:15(6:15/m) 153/162bpm 106cal 9.6/10.29mph 3) 1m - 6:21(6:21/m) 160/172bpm 114cal 9.44/9.77mph 4) 1m - 6:16(6:16/m) 167/184bpm 119cal 9.57/9.83mph 5) 0.78m - 5:07(6:32/m) 182/186bpm 108cal 9.18/9.52mph Add a comment 8mi, 51:00 Running - General Brae Toll, Old Dailly, Hawkhill and into work. Split Summary === 1) 1m - 6:15(6:15/m) 161/177bpm 116cal 9.59/11.42mph 2) 1m - 6:17(6:17/m) 166/172bpm 123cal 9.55/9.96mph 3) 1m - 6:07(6:07/m) 177/185bpm 131cal 9.81/10.25mph 4) 1m - 6:20(6:20/m) 170/182bpm 129cal 9.48/9.71mph 5) 1m - 6:12(6:12/m) 172/182bpm 129cal 9.69/10.65mph 6) 1m - 6:48(6:48/m) 186/197bpm 147cal 8.83/9.89mph 7) 1m - 6:11(6:11/m) 188/192bpm 134cal 9.72/10.08mph 8) 1m - 6:41(6:41/m) 186/191bpm 145cal 8.98/10.48mph 9) 0.03m - 11(5:38/m) 188/189bpm 3cal 10.66/9.56mph Add a comment	8.1mi, 52:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home. Finished the week on 77 miles 💨🏃‍♂️⛅️ Split Summary === 1) 1m - 6:16(6:16/m) 159/194bpm 113cal 9.57/11.73mph 2) 1m - 6:30(6:30/m) 176/181bpm 137cal 9.23/9.85mph 3) 1m - 6:08(6:08/m) 182/190bpm 129cal 9.78/10.44mph 4) 1m - 6:37(6:37/m) 180/188bpm 140cal 9.06/10.27mph 5) 1m - 6:20(6:20/m) 186/195bpm 134cal 9.47/9.77mph 6) 1m - 6:34(6:34/m) 185/199bpm 139cal 9.14/9.41mph 7) 1m - 6:27(6:27/m) 180/187bpm 136cal 9.31/10.04mph 8) 1m - 6:31(6:31/m) 177/183bpm 137cal 9.22/9.52mph 9) 0.09m - 39(6:56/m) 179/181bpm 13cal 8.66/8.91mph Add a comment 5.1mi, 34:00 Running - General Prom, golf course and into work adding a few laps of the car park whilst awaiting the prison gates to open. Split Summary === 1) 1m - 6:43(6:43/m) 113/131bpm 76cal 8.93/10.94mph 2) 1m - 6:41(6:41/m) 118/143bpm 78cal 8.98/9.12mph 3) 1m - 6:48(6:48/m) 128/144bpm 93cal 8.82/9.16mph 4) 1m - 6:45(6:45/m) 139/173bpm 101cal 8.89/9.48mph 5) 1m - 6:32(6:32/m) 180/188bpm 137cal 9.19/9.96mph 6) 0.08m - 33(6:49/m) 184/185bpm 11cal 8.81/9.12mph Add a comment	17.2mi, 1:51:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom and home. Split Summary === 1) 1m - 6:30(6:30/m) 139/166bpm 99cal 9.23/10.56mph 2) 1m - 6:29(6:29/m) 148/167bpm 106cal 9.25/9.68mph 3) 1m - 6:19(6:19/m) 141/146bpm 97cal 9.51/9.87mph 4) 1m - 6:30(6:30/m) 142/149bpm 100cal 9.2/9.93mph 5) 1m - 6:35(6:35/m) 146/152bpm 105cal 9.12/9.56mph 6) 1m - 6:20(6:20/m) 147/153bpm 102cal 9.46/10.14mph 7) 1m - 6:20(6:20/m) 146/152bpm 97cal 9.48/10.18mph 8) 1m - 6:24(6:24/m) 139/148bpm 88cal 9.37/9.77mph 9) 1m - 6:45(6:45/m) 139/142bpm 94cal 8.89/9.46mph 10) 1m - 6:31(6:31/m) 139/144bpm 88cal 9.22/9.33mph 11) 1m - 6:23(6:23/m) 140/142bpm 86cal 9.41/9.91mph 12) 1m - 6:32(6:32/m) 169/199bpm 125cal 9.18/9.64mph 13) 1m - 6:28(6:28/m) 180/193bpm 136cal 9.28/9.68mph 14) 1m - 6:24(6:24/m) 179/188bpm 134cal 9.37/9.73mph 15) 1m - 6:28(6:28/m) 182/190bpm 136cal 9.28/9.66mph 16) 1m - 6:29(6:29/m) 182/186bpm 136cal 9.27/9.64mph 17) 1m - 6:34(6:34/m) 184/197bpm 138cal 9.13/9.6mph 18) 0.15m - 1:00(6:37/m) 184/189bpm 21cal 9.07/9.25mph Add a comment	-

2018	Date	Result	WAVA
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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