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Sunbed Athlete M45

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Mileage

Training

Blog

Cambuslang Harriers, Scottish Veteran Harriers Club

Races
319
Miles
50355
Miles
2373
WAVA
93.53%
1500m
4:18
3000m
9:02
5000m
15:35
5k
15:02
5M
25:01
10000m
31:33
10k
31:29
10M
51:39
Half
1:08:56
Mara
2:27:20

About Me

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

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

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

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

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

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

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

Race Standard

Red-breasted merganser (86)

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	7								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	4		15:08	15:12				15:21	15:31
3.1mi	Girvan AAC 5k Time Trial3.1mi	16:48	5:25	79.88	2	16:48
5000m	Shettleston Harriers Open Graded 5,000 Metres Track Race5000m	15:35	5:01	91.69	29								15:42	15:35
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	59	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
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	211	0	0	0	0	0	0	0	0	1222
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

Sat 24th Mar Mar 24	Sun 25th Mar Mar 25	Mon 26th Mar Mar 26	Tue 27th Mar Mar 27	Wed 28th Mar Mar 28	Thu 29th Mar Mar 29	Fri 30th Mar Mar 30
7.1m, 46:00 Running - General Brae Toll, golf course, round boatyard, Prom, lap of the houses then home. A little tired after late night at football and up early to take Handsome Rob to his club. 26 hours recovery from yesterday’s plod and another 24 hours recovery before tomorrow’s race. Finished the week on 54 miles 🏃‍♂️🌤 Add a comment	2.3m, 15:00 Running - General From the race start/finish area and out last mile and a bit and then about turned. Got to see early leg runners in the process. Add a comment 2.2m, 15:00 Running - General Same plod as Ones warm up. Again cheering on other leg runners. Add a comment 6m, 32:32 Running - Race SCOTTISH ATHLETICS NATIONAL 6+4 ROAD RELAYS LIVINGSTON Masters Team Gold medal 🥇 Ran leg 4 leaving in first Master place and returning in first Master place. See blog Add a comment	4.3m, 30:00 Running - General Prom, golf course and into work. Usual Monday morning feeling with the feeling slightly different after a weeks holiday #ohthejoys Add a comment 8m, 52:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll and home. Add a comment	4.3m, 30:00 Running - General Prom, golf course and into work. Add a comment 8.1m, 53:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll and home. Add a comment	4.3m, 30:00 Running - General Prom, golf course and into work. Add a comment 1.6m, 10:00 Running - General Out of work and into Hamilton Park. Add a comment 5.4m, 31:00 Running - Intervals Hamilton Park for 17 full laps with quarter lap jog recovery and finished session with 2 full laps. Add a comment 2.6m, 17:00 Running - General Out of Hamilton Park, station brae, Avenue and home. Add a comment	4.3m, 30:00 Running - General Prom, golf course and into work 💤🏃‍♂️ Add a comment 8.1m, 51:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home. Add a comment	4.4m, 30:00 Running - General Prom, golf course and into work. 12 hour shift at the prison to meander through 😴 Add a comment 5.1m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Bounced along ok considering after a 12 hour shift 😴🏃‍♂️ Add a comment
Sat 31st Mar Mar 31	Sun 1st Apr Apr 1	Mon 2nd Apr Apr 2	Tue 3rd Apr Apr 3	Wed 4th Apr Apr 4	Thu 5th Apr Apr 5	Fri 6th Apr Apr 6
2.3m, 15:00 Running - General Plodded from Sunbed Towers to Victory Park Add a comment 5.3m, 30:41 Running - Intervals Victory Park for pyramid session of 1 x 300,600,900,1200,1600,1200,900,600,300 meters all with 100 meters jog recovery. Add a comment 2.6m, 17:00 Running - General Lap of Victory Park before plodding back to Sunbed Towers. Finished the week on 81 miles 🏃‍♂️ Add a comment	18.4m, 2:00:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom, Mill Road and home. Add a comment	11.3m, 1:15:00 Running - General Prom, round boatyard, golf course, Old Dailly, Hawkhill, Old Dailly, Brae Toll and home. Add a comment	2.3m, 15:00 Running - General Plodded from Sunbed Towers over to Hamilton Park via Avenue and station brae. Add a comment 5.2m, 30:46 Running - Track Session Hamilton Park for 10 x 2 full laps with quarter lap jog recovery Rep Recovery 1 @ 5.30 1 @ 8.19 2 @ 5.26 2 @ 8.19 3 @ 5.51 3 @ 8.37 4 @ 5.41 4 @ 8.32 5 @ 5.37 5 @ 8.31 6 @ 5.37 6 @ 8.03 7 @ 5.39 7 @ 8.45 8 @ 5.34 8 @ 9.13 9 @ 5.23 9 @ 8.55 10 @ 5.29 10 @ 7.18 Add a comment 2.6m, 18:00 Running - General Headed back to Sunbed Towers from Hamilton Park via station brae and Avenue adding a lap of the houses then home. Add a comment 5.1m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Round 1 of 3 x 12 hour night shifts 🏃‍♂️😴 Add a comment	4.5m, 30:00 Running - General Out of work, golf course, Prom and home. Ok night shift at the prison. Bounced along ok Add a comment 5.1m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Round 2 of the 12 hour night shift 😴 Add a comment	4.5m, 30:00 Running - General Out of work, golf course, Prom and home. 😴🏃‍♂️ Add a comment 5.2m, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Last round of the night shift 😴🏃‍♂️ Add a comment	4.5m, 30:00 Running - General Out of work, golf course, Prom and home. Night shift over for this week. Wasn’t too bad a week 😴🏃‍♂️ Add a comment 7.1m, 47:00 Running - General Prom, round boatyard, golf course, Brae Toll, lap of the houses then home. Felt ok after a short sleep from coming off night shift 🏃‍♂️😴☔️💨 Add a comment
Sat 7th Apr Apr 7	Sun 8th Apr Apr 8	Mon 9th Apr Apr 9	Tue 10th Apr Apr 10	Wed 11th Apr Apr 11	Thu 12th Apr Apr 12	Fri 13th Apr Apr 13
1.6m, 10:00 Running - General Just over 7 laps of Hamilton Park. Been up to Ayr dropping Handsome Rob off at his club and to save going back to Sunbed Towers then run over, One decided just to do it this way. Easier all round. Add a comment 6.2m, 33:15 Running - Track Session 21 x full laps of Hamilton Park with quarter lap jog recovery. The local Junior team were arriving towards the end of Ones session. Athletics 1-0 Footballers 😉 1- 70secs @ 5.06 22 secs @ 6.42 2- 72 secs @ 5.11 26 secs @ 6.38 3- 73 secs @ 5.05 19 secs @ 5.57 4- 73 secs @ 5.15 20 secs @ 5.43 5- 74 secs @ 5.12 22 secs @ 6.24 6- 74 secs @ 5.12 22 secs @ 5.56 7- 73 secs @ 5.12 19 secs @ 6.12 8- 73 secs @ 5.10 20 secs @ 5.57 9- 73 secs @ 5.06 22 secs @ 6.36 10- 72 secs @ 5.06 22 secs @ 5.56 11- 72 secs @ 5.12 20 secs @ 6.13 12- 74 secs @ 5.18 20 secs @ 5.56 13- 74 secs @ 5.16 22 secs @ 6.18 14- 75 secs @ 5.14 23 secs @ 5.52 15- 75 secs @ 5.14 19 secs @ 5.42 16- 72 secs @ 5.05 21 secs @ 6.31 17- 73 secs @ 5.13 22 secs @ 6.06 18- 72 secs @ 5.05 23 secs @ 5.50 19- 73 secs @ 5.09 20 secs @ 6.08 20- 75 secs @ 5.19 20 secs @ 5.49 21- 72 secs @ 5.02 18 secs @ 6.58 Add a comment 2.3m, 16:00 Running - General Out of Hamilton Park, station brae, Avenue then home. Finished the week on 86 miles 🏃‍♂️😄 Add a comment	16.1m, 1:46:00 Running - Long Run Brae Toll, Old Dailly, Garryloop, Penkill, Pinmore, Mill Road, Prom, Cauldshore, lap of the houses then home. Felt the affects of yesterday’s session. Legs heavy and that ropey feeling. Add a comment	4.3m, 30:00 Running - General Prom, golf course and into work. Typical Monday morning feeling even more so as it’s a busy week at the prison. 5 x 12 hour shifts 😴🏃‍♂️ Add a comment 5.1m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Add a comment	4.3m, 30:00 Running - General Prom, golf course and into work. Add a comment 5.1m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Add a comment	4.4m, 30:00 Running - General Prom, golf course and into work 😴🏃‍♂️ Add a comment 5.1m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home 🌤🏃‍♂️ Add a comment	4.4m, 30:00 Running - General Prom, golf course and into work. Stiff northerly breeze to contend with. Tired 💤🏃‍♂️💨 Add a comment 5.1m, 32:00 Running - General Out of work, under the bridge (A77), Brae Toll and home. Add a comment	4.3m, 30:00 Running - General Prom, golf course and into work. Tired. Last round of the 12 hour day shift 😴 Add a comment 5.2m, 33:00 Running - General Out of work, under the bridge, (A77), Brae Toll and home. TFI if One is honest. Been a long week. Thankfully a rest day tomorrow 🏃‍♂️💤😴 Finished the week on 63 miles Add a comment
Sat 14th Apr Apr 14	Sun 15th Apr Apr 15	Mon 16th Apr Apr 16	Tue 17th Apr Apr 17	Wed 18th Apr Apr 18	Thu 19th Apr Apr 19	Fri 20th Apr Apr 20
-	17.2m, 1:53:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom, lap of the houses then home. Add a comment	8.2m, 53:00 Running - General Mill Road, Prom, golf course, round boatyard, Brae Toll and home. Add a comment 5.1m, 34:00 Running - General Brae Toll, under the bridge (A77) and into work. Round 1 of 4 x 12 hour shift 😴🏃‍♂️ Add a comment	3.1m, 21:00 Running - General Out of work, Vicarton Street and continued through the town to Sunbed Towers as it was frightfully awful 😱🌧💦☔️💨🏃‍♂️ Add a comment 5.1m, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Add a comment	4.5m, 30:00 Running - General Out of work, golf course, Prom and home. Round 2 of the night shift and was really tired. Left thigh dragging somewhat. Physio tomorrow afternoon. Add a comment 5m, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Round 3 of the night shift 😴🏃‍♂️ Add a comment	4.5m, 30:00 Running - General Out of work, golf course, Prom and home. Tired 💤😴🏃‍♂️ Add a comment 5.1m, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Physio ironed Ones self out. Not too much hammering of the legs as racing tomorrow night. Last round of the night shift 🏃‍♂️😴 Add a comment	4.5m, 30:00 Running - General Out of work, golf course, Prom and home. Left leg a little tender after last nights physio and the shift at the prison. Night shift over for the week. Bed for some sleep before heading to Weegieland for the BMC Night of the 10,000’s at Crownpoint 🏃‍♂️😴 Add a comment

2018	Date	Result	WAVA
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	116.99%
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%

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