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Sunbed Athlete M45

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Cambuslang Harriers, Scottish Veteran Harriers Club

Races
355
Miles
54082
Miles
2373
WAVA
93.53%
1500m
4:18
3000m
8:59
5000m
15:23
5k
15:02
5M
25:01
10000m
31:33
10k
31:29
10M
51:39
Half
1:08:56
Mara
2:27:20
50k
3:13:45

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

Canvasback Duck (83)

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

2019 Targets

RUN
4000

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1500m	Shettleson Harriers Open Graded 1500m Track1500m	4:18	4:37	89.08	2								4:18	4:24
3000m	GAA Miler Meet3000m	8:59	4:49	91.85	9							9:04	9:02	9:02	8:59
4km	British Masters XC Relays4km	12:39	5:05	79.45	9		14:14	13:58	13:03	13:50	13:15
2.8mi	George Cummings Road Relays, Houston2.8mi	13:21	4:51	89.17	1
3mi	BMAF National Open Masters Road Relay3mi	15:08	5:03	86.45	5	15:08	15:12				15:21	15:31		16:48
3.1mi	Girvan AAC 5k Time Trial3.1mi	16:48	5:25	79.88	2
5km	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion5km	15:02	4:50	92.17	56		15:22	15:37	15:02	15:16	15:29	15:20	15:39	15:49	16:35
3.2mi	Scottish 6/4 Stage Road Relays (short stage), Livingston3.2mi	16:42	5:18	81.65	1
3.3mi	McAndrew Road Relays, Glasgow3.3mi	16:50	5:11	83.57	1
3.7mi	Scottish Veteran Harriers Club Road Relays3.7mi	18:34	5:04	86.60	5		18:34	18:39	18:57	18:45	19:14
4mi	Saltcoats Round the Houses Race4mi	23:07	5:47	74.39	1
4.8mi	Beith Harriers New Year Road Race4.8mi	24:23	5:05	85.81	2
8km	British and Irish Masters XC International8km	24:37	4:57	93.20	7		27:39		24:37			29:25
5mi	Kilmarnock trail race5mi	25:01	5:00	88.86	12	26:52	26:02		25:13	25:57
5.5mi	Culzean Fun Run - Long Race5.5mi	29:22	5:20	82.13	3	29:35
9km	BUPA Great Winter XC run(Seniors)9km	33:34	6:00	74.63	2	33:34
5.8mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.8mi	32:44	5:39	79.28	1
5.9mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston5.9mi	30:04	5:08	89.63	7			30:04	30:10	30:46	31:09	30:55	30:45	32:32
6mi	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston6mi	30:59	5:10	88.54	2		30:59
10km	City of Stirling 10k10km	31:29	5:04	92.30	96	32:20	31:47	31:35	31:36	31:29	32:26	32:43	32:52	32:28
12km	Scottish National XC Champs - Senior Men - Falkirk12km	40:59	5:30	82.41	5	41:48	42:20		41:44		42:19
12.5km	Kirkintilloch Olympians 12.5 Km Road Race12.5km	41:23	5:20	88.98	2					41:32	41:23
10mi	Tom Scott Memorial 10 Mile Road Race10mi	51:39	5:10	91.46	11		54:03	52:40	51:39	55:04	52:22	52:29	53:35
10.2mi	Around Cumbrae 10 Mile Road Race - Millport10.2mi	55:46	5:28	82.24	1
13.1mi	Reading Half Marathon13.1mi	1:08:56	5:16	92.40	64	1:10:07	1:10:08	1:09:30	1:11:16	1:10:05	1:08:56	1:10:40	1:11:49	1:12:29
26.2mi	Deep RiverRock Belfast City Marathon26.2mi	2:27:20	5:37	88.33	16	2:32:04	2:31:05	2:29:10	2:27:20	2:28:03	2:31:01		2:33:12
50km	Self Trascendence 50k inc Scottish Athletics 50k Championships50km	3:13:45	6:14	83.85	1										3:13:45

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	340	335	258	0	0	0	0	0	0	0	0	0	932
2018	370	317	323	333	360	364	306	380	299	297	324	343	4017
2017	312	352	351	345	428	387	360	333	345	310	340	377	4239
2016	357	380	412	363	342	396	374	374	333	329	406	383	4449
2015	379	384	382	380	429	474	405	288	370	290	348	371	4499
2014	414	372	427	455	342	413	390	437	380	379	279	385	4672
2013	433	409	409	408	371	423	441	362	303	373	391	399	4721
2012	365	264	335	371	241	360	418	392	356	264	373	364	4102
2011	403	374	361	277	308	311	272	370	295	202	179	341	3691
2010	428	388	381	326	349	182	85	141	21	77	214	371	2961
2010	0	4	0	0	17	119	213	109	78	127	36	0	703
2009	272	282	308	280	253	297	337	381	168	310	381	374	3642
2009	92	64	81	88	73	58	28	28	106	30	4	16	666
2008	297	185	44	239	252	214	256	273	273	225	227	206	2690
2008	108	84	0	0	114	93	57	122	126	120	123	57	1004
2007	298	259	230	274	261	261	215	259	295	200	220	255	3026
2006	226	176	162	224	229	186	206	263	205	261	264	294	2695
2005	204	101	166	146	171	167	76	178	179	179	183	192	1942
2004	41	46	37	36	57	47	22	45	58	99	103	113	700
2003	37	35	67	77	80	61	39	64	98	42	94	64	756
2002	21	42	18	31	32	18	35	36	19	31	32	33	347

Thu 28th Feb Feb 28	Fri 1st Mar Mar 1	Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3	Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6
5.1mi, 32:00 Running - General Out of work, golf course, Prom, large lap of the houses then home. Split Summary === 1) 1m - 6:11(6:11/m) 153/174bpm 100cal 9.7/11.31mph 2) 1m - 6:12(6:12/m) 169/179bpm 114cal 9.67/10.06mph 3) 1m - 6:18(6:18/m) 180/189bpm 125cal 9.53/9.93mph 4) 1m - 6:19(6:19/m) 187/195bpm 125cal 9.51/10.08mph 5) 1m - 6:26(6:26/m) 186/195bpm 128cal 9.33/9.83mph 6) 0.09m - 35(6:51/m) 188/196bpm 11cal 8.75/9.58mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work. Split Summary === 1) 1m - 6:52(6:52/m) 159/166bpm 117cal 8.75/10.71mph 2) 1m - 6:43(6:43/m) 165/169bpm 122cal 8.94/9.29mph 3) 1m - 6:59(6:59/m) 169/175bpm 134cal 8.6/9.06mph 4) 1m - 6:54(6:54/m) 176/186bpm 140cal 8.7/9.27mph 5) 0.36m - 2:34(7:05/m) 179/183bpm 53cal 8.47/9.33mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Split Summary === 1) 1m - 6:26(6:26/m) 146/162bpm 97cal 9.32/10.98mph 2) 1m - 6:33(6:33/m) 153/161bpm 104cal 9.16/9.5mph 3) 1m - 6:40(6:40/m) 161/169bpm 112cal 9/9.48mph 4) 1m - 6:42(6:42/m) 164/173bpm 116cal 8.96/11.94mph 5) 0.54m - 3:40(6:46/m) 168/173bpm 66cal 8.87/9.96mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work. Tired 🏃‍♂️😴 Split Summary === 1) 1m - 6:48(6:48/m) 177/190bpm 129cal 8.82/10.21mph 2) 1m - 6:43(6:43/m) 183/192bpm 133cal 8.93/9.25mph 3) 1m - 6:55(6:55/m) 182/187bpm 137cal 8.67/9.33mph 4) 1m - 7:00(7:00/m) 182/187bpm 138cal 8.58/9.04mph 5) 0.37m - 2:33(6:56/m) 184/191bpm 51cal 8.65/9.46mph Add a comment	3mi, 21:00 Running - General Plodded along Prom, Mill Road then home. Finished the week on 75 mile 💨🏃‍♂️ Split Summary === 1) 1m - 7:10(7:10/m) 142/153bpm 107cal 8.37/9.41mph 2) 1m - 7:00(7:00/m) 135/146bpm 101cal 8.57/9.79mph 3) 1m - 6:38(6:38/m) 136/139bpm 95cal 9.04/9.91mph 4) 0.03m - 11(7:09/m) 135/137bpm 3cal 8.39/9.25mph Add a comment 3.1mi, 17:23 Running - parkrun Girvan Prom Parkrun #30 First place 💨🏃‍♂️ Split Summary === 1) 1m - 5:39(5:39/m) 125/148bpm 72cal 10.61/12.29mph 2) 1m - 5:52(5:52/m) 139/149bpm 86cal 10.24/11.12mph 3) 1m - 5:38(5:38/m) 149/170bpm 88cal 10.66/11.92mph 4) 0.05m - 13(4:52/m) 151/151bpm 3cal 12.33/11.88mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Girvan Prom Parkrun start area via Avenue Split Summary === 1) 1m - 6:29(6:29/m) 129/139bpm 84cal 9.25/10.52mph 2) 1m - 6:34(6:34/m) 131/137bpm 87cal 9.14/9.62mph 3) 0.3m - 1:57(6:39/m) 132/140bpm 26cal 9.03/9.18mph Add a comment	23.1mi, 2:35:00 Running - Long Run Mill Road, Prom, round boatyard, golf course, past factories, Dailly, round village, Old Dailly, Brae Toll, 4 x laps of Victory Park and Avenue then home. Felt ok to begin with then stomach got tender at 19 mile. Split Summary === 1) 1m - 6:52(6:52/m) 132/151bpm 96cal 8.74/10mph 2) 1m - 6:12(6:12/m) 148/156bpm 98cal 9.69/9.93mph 3) 1m - 6:20(6:20/m) 154/158bpm 104cal 9.48/9.81mph 4) 1m - 6:28(6:28/m) 152/156bpm 105cal 9.28/9.81mph 5) 1m - 6:31(6:31/m) 156/173bpm 110cal 9.22/9.98mph 6) 1m - 6:41(6:41/m) 162/168bpm 117cal 8.99/9.81mph 7) 1m - 6:49(6:49/m) 160/166bpm 118cal 8.8/9.16mph 8) 1m - 6:45(6:45/m) 158/163bpm 113cal 8.89/9.43mph 9) 1m - 6:21(6:21/m) 157/169bpm 106cal 9.46/10.29mph 10) 1m - 6:24(6:24/m) 157/162bpm 107cal 9.37/9.68mph 11) 1m - 6:32(6:32/m) 161/172bpm 113cal 9.17/9.71mph 12) 1m - 7:00(7:00/m) 160/165bpm 120cal 8.56/9.2mph 13) 1m - 6:57(6:57/m) 165/170bpm 124cal 8.64/8.89mph 14) 1m - 6:20(6:20/m) 165/170bpm 113cal 9.47/9.98mph 15) 1m - 6:37(6:37/m) 163/171bpm 116cal 9.07/9.83mph 16) 1m - 6:44(6:44/m) 153/161bpm 99cal 8.9/9.23mph 17) 1m - 7:08(7:08/m) 152/181bpm 102cal 8.41/9.43mph 18) 1m - 6:40(6:40/m) 168/181bpm 123cal 9/9.12mph 19) 1m - 6:56(6:56/m) 163/169bpm 122cal 8.65/8.89mph 20) 1m - 6:58(6:58/m) 166/174bpm 126cal 8.61/8.91mph 21) 1m - 6:54(6:54/m) 165/193bpm 122cal 8.69/8.89mph 22) 1m - 7:08(7:08/m) 168/174bpm 131cal 8.42/8.77mph 23) 1m - 7:01(7:01/m) 167/172bpm 129cal 8.55/8.93mph 24) 0.1m - 42(7:19/m) 168/171bpm 12cal 8.2/8.54mph Add a comment	5.1mi, 34:00 Running - General Brae Toll, Vicarton St, popped into Asda for provisions then continued out the town going under the bridge (A77) and into work. Split Summary === 1) 1m - 6:31(6:31/m) 146/160bpm 98cal 9.22/10.54mph 2) 1m - 6:32(6:32/m) 150/162bpm 102cal 9.19/10.77mph 3) 1m - 6:28(6:28/m) 155/165bpm 104cal 9.27/9.83mph 4) 1m - 6:49(6:49/m) 152/163bpm 105cal 8.8/9.29mph 5) 1m - 6:56(6:56/m) 155/166bpm 112cal 8.66/11.1mph 6) 0.09m - 45(8:24/m) 141/151bpm 9cal 7.14/7.06mph Add a comment 9.1mi, 1:00:00 Running - General Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Henrietta St then home 💨🏃‍♂️🌤 Split Summary === 1) 1m - 6:43(6:43/m) 161/174bpm 117cal 8.93/11.02mph 2) 1m - 6:13(6:13/m) 169/175bpm 116cal 9.64/9.98mph 3) 1m - 6:31(6:31/m) 171/179bpm 126cal 9.21/9.56mph 4) 1m - 6:30(6:30/m) 178/184bpm 131cal 9.23/9.52mph 5) 1m - 6:33(6:33/m) 178/185bpm 133cal 9.15/9.66mph 6) 1m - 6:34(6:34/m) 178/182bpm 132cal 9.13/9.66mph 7) 1m - 6:50(6:50/m) 179/183bpm 139cal 8.79/9.5mph 8) 1m - 6:43(6:43/m) 178/184bpm 136cal 8.93/9.41mph 9) 1m - 6:41(6:41/m) 179/184bpm 135cal 8.99/9.58mph 10) 0.11m - 43(6:38/m) 180/183bpm 14cal 9.05/8.89mph Add a comment	5.1mi, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:34(6:34/m) 136/156bpm 92cal 9.14/10.4mph 2) 1m - 6:30(6:30/m) 144/155bpm 95cal 9.23/11.69mph 3) 1m - 6:18(6:18/m) 151/165bpm 98cal 9.52/10.31mph 4) 1m - 6:25(6:25/m) 157/172bpm 104cal 9.36/9.75mph 5) 1m - 6:39(6:39/m) 157/172bpm 108cal 9.03/9.77mph 6) 0.09m - 34(6:31/m) 156/157bpm 9cal 9.2/9.39mph Add a comment 4.4mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired. Legs heavy too 🏃‍♂️😴🌧 Add a comment	5.1mi, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:34(6:34/m) 113/119bpm 70cal 9.14/11.25mph 2) 1m - 6:25(6:25/m) 116/118bpm 68cal 9.35/9.64mph 3) 1m - 6:22(6:22/m) 128/162bpm 78cal 9.42/9.91mph 4) 1m - 6:25(6:25/m) 169/181bpm 119cal 9.35/9.71mph 5) 1m - 6:51(6:51/m) 169/174bpm 127cal 8.77/9.64mph 6) 0.05m - 25(7:42/m) 170/172bpm 7cal 7.79/8.81mph Add a comment 4.4mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired. Legs heavy still 🌧💨🏃‍♂️ Add a comment
Thu 7th Mar Mar 7	Fri 8th Mar Mar 8	Sat 9th Mar Mar 9	Sun 10th Mar Mar 10	Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13
5.1mi, 34:00 Running - General Brae Toll, Vicarton St, popped into Asda for provisions then continued out the town to work. Last night shift for the week 💨🏃‍♂️ Split Summary === 1) 1m - 6:43(6:43/m) 154/167bpm 106cal 8.93/9.25mph 2) 1m - 6:24(6:24/m) 164/172bpm 110cal 9.39/10.42mph 3) 1m - 6:21(6:21/m) 169/175bpm 117cal 9.45/9.68mph 4) 1m - 7:04(7:04/m) 166/185bpm 125cal 8.5/12.27mph 5) 1m - 7:03(7:03/m) 169/179bpm 130cal 8.52/12.48mph 6) 0.06m - 27(6:54/m) 173/174bpm 8cal 8.69/9.41mph Add a comment 4.4mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired 🏃‍♂️😴 Add a comment	5.2mi, 35:00 Running - General Prom, round boatyard, about turned at golf course clubhouse, round boatyard, Prom then home. Tough into the wind on return. Felt ok considering just come off a week of night shifts 💨🏃‍♂️ Finished the week on 75.3 mile 🏃‍♂️ Split Summary === 1) 1m - 6:33(6:33/m) 151/177bpm 102cal 9.17/10.85mph 2) 1m - 6:26(6:26/m) 177/184bpm 123cal 9.33/9.77mph 3) 1m - 6:39(6:39/m) 181/186bpm 128cal 9.02/9.62mph 4) 1m - 6:54(6:54/m) 187/194bpm 132cal 8.7/9.62mph 5) 1m - 7:10(7:10/m) 189/193bpm 138cal 8.37/9.43mph 6) 0.19m - 1:19(6:53/m) 191/193bpm 25cal 8.71/9.41mph Add a comment 4.4mi, 30:00 Running - General Out of work, golf course, Prom and home. Legs a little heavy. Add a comment	-	15.7mi, 1:45:00 Running - Long Run Sunbed Towers to Victory Park via Avenue and then did 12 x 1.1 mile loops of Victory Park and Avenue then headed back to Sunbed Towers. Loops to get One into the mindset for the race in two weeks time. Battered by all weathers too hail, sleet, sun, cold wind 🌦🌨🌧💨🏃‍♂️ Split Summary === 1) 1m - 6:28(6:28/m) 132/154bpm 84cal 9.27/11.33mph 2) 1m - 6:36(6:36/m) 140/148bpm 94cal 9.09/10.35mph 3) 1m - 6:28(6:28/m) 144/156bpm 94cal 9.27/9.83mph 4) 1m - 6:29(6:29/m) 147/158bpm 95cal 9.25/9.75mph 5) 1m - 6:31(6:31/m) 151/157bpm 98cal 9.2/9.64mph 6) 1m - 6:34(6:34/m) 146/159bpm 95cal 9.13/9.64mph 7) 1m - 6:31(6:31/m) 146/153bpm 93cal 9.21/9.58mph 8) 1m - 6:37(6:37/m) 142/145bpm 89cal 9.06/9.5mph 9) 1m - 6:44(6:44/m) 140/146bpm 87cal 8.91/9.43mph 10) 1m - 6:40(6:40/m) 139/143bpm 81cal 9.01/9.37mph 11) 1m - 6:44(6:44/m) 139/145bpm 73cal 8.91/9.43mph 12) 1m - 6:43(6:43/m) 140/147bpm 79cal 8.93/9.25mph 13) 1m - 6:45(6:45/m) 141/145bpm 81cal 8.88/9.2mph 14) 1m - 6:49(6:49/m) 139/146bpm 70cal 8.8/9.12mph 15) 1m - 7:06(7:06/m) 139/145bpm 72cal 8.45/8.83mph 16) 0.71m - 5:14(7:23/m) 139/144bpm 53cal 8.12/8.6mph Add a comment	4.4mi, 30:00 Running - General Out of work, golf course, Prom and home. Tough on the Prom section 💨💨💨🏃‍♂️ Split Summary === 1) 1m - 6:36(6:36/m) 142/151bpm 97cal 9.08/12.31mph 2) 1m - 6:37(6:37/m) 151/157bpm 103cal 9.08/9.71mph 3) 1m - 6:43(6:43/m) 157/166bpm 109cal 8.94/9.5mph 4) 1m - 7:24(7:24/m) 168/186bpm 132cal 8.11/8.35mph 5) 0.41m - 2:41(6:33/m) 183/185bpm 53cal 9.17/9.27mph Add a comment 4.4mi, 30:00 Running - General Prom, golf course and into work. Split Summary === 1) 1m - 6:53(6:53/m) 143/158bpm 101cal 8.73/11.46mph 2) 1m - 6:44(6:44/m) 167/185bpm 120cal 8.91/9.46mph 3) 1m - 6:56(6:56/m) 179/184bpm 138cal 8.65/9.06mph 4) 1m - 6:56(6:56/m) 183/192bpm 138cal 8.65/9.27mph 5) 0.36m - 2:32(7:03/m) 187/195bpm 51cal 8.51/9.5mph Add a comment	3.1mi, 22:00 Running - General Out of work, Vicarton St and up through the town to home. Storm Gareth hitting the country. Scary wind to contend with 💨💨🌧🌧🏃‍♂️ Split Summary === 1) 1m - 7:12(7:12/m) 148/166bpm 109cal 8.32/10.06mph 2) 1m - 7:13(7:13/m) 160/164bpm 118cal 8.31/8.87mph 3) 1m - 7:08(7:08/m) 161/177bpm 119cal 8.41/9.1mph 4) 0.06m - 27(7:10/m) 163/164bpm 7cal 8.37/8.41mph Add a comment 4.4mi, 30:00 Running - General Back Road, Avenue, golf course and into work. Split Summary === 1) 1m - 7:00(7:00/m) 144/154bpm 102cal 8.56/9.52mph 2) 1m - 6:44(6:44/m) 147/151bpm 101cal 8.91/9.6mph 3) 1m - 6:49(6:49/m) 151/161bpm 105cal 8.8/9.52mph 4) 1m - 6:48(6:48/m) 160/174bpm 113cal 8.81/9.33mph 5) 0.37m - 2:38(7:03/m) 163/166bpm 45cal 8.5/9.43mph Add a comment	4.5mi, 30:00 Running - General Out of work, golf course, Prom and home. Quite a stiff wind again however more on Ones back this time thankfully 😊🏃‍♂️💨 Add a comment 4.2mi, 30:00 Running - General Back Road, Avenue, golf course and into work. Storm Gareth still battering the country 🌧🌧💨💨🏃‍♂️ Split Summary === 1) 1m - 7:09(7:09/m) 140/148bpm 99cal 8.4/9.62mph 2) 1m - 6:47(6:47/m) 148/156bpm 99cal 8.85/9.83mph 3) 1m - 6:55(6:55/m) 155/160bpm 106cal 8.67/9.08mph 4) 1m - 6:51(6:51/m) 167/182bpm 118cal 8.77/9.52mph 5) 0.24m - 2:18(9:36/m) 163/179bpm 37cal 6.25/10.85mph Add a comment
Thu 14th Mar Mar 14	Fri 15th Mar Mar 15	Sat 16th Mar Mar 16	Sun 17th Mar Mar 17	Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20
8.1mi, 54:00 Running - General Out of work, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home 💨🏃‍♂️🌤😎 Split Summary === 1) 1m - 6:46(6:46/m) 159/178bpm 111cal 8.87/9.64mph 2) 1m - 6:41(6:41/m) 173/178bpm 125cal 8.98/9.18mph 3) 1m - 6:44(6:44/m) 174/180bpm 127cal 8.92/9.41mph 4) 1m - 6:35(6:35/m) 178/183bpm 125cal 9.12/9.52mph 5) 1m - 6:43(6:43/m) 181/187bpm 128cal 8.94/9.79mph 6) 1m - 6:46(6:46/m) 181/188bpm 129cal 8.87/9.41mph 7) 1m - 6:35(6:35/m) 186/205bpm 125cal 9.12/9.81mph 8) 1m - 6:25(6:25/m) 188/193bpm 122cal 9.34/9.75mph 9) 0.11m - 46(6:51/m) 186/188bpm 14cal 8.76/9.25mph Add a comment 4.4mi, 30:00 Running - General Back Road, Avenue, golf course and into work Storm Howard 🌧🌧💨💨💨🏃‍♂️ Split Summary === 1) 1m - 7:03(7:03/m) 142/159bpm 99cal 8.51/8.93mph 2) 1m - 6:29(6:29/m) 133/148bpm 83cal 9.25/9.79mph 3) 1m - 6:47(6:47/m) 144/174bpm 97cal 8.85/9.5mph 4) 1m - 6:48(6:48/m) 151/157bpm 101cal 8.82/9.43mph 5) 0.44m - 2:53(6:36/m) 155/170bpm 44cal 9.09/9.37mph Add a comment	4.6mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired from weeks shifts 😴💨🏃‍♂️ Split Summary === 1) 1m - 6:31(6:31/m) 116/135bpm 70cal 9.2/11.35mph 2) 1m - 6:26(6:26/m) 127/144bpm 81cal 9.33/10.06mph 3) 1m - 6:29(6:29/m) 124/136bpm 74cal 9.26/11.04mph 4) 1m - 6:31(6:31/m) 129/146bpm 80cal 9.2/9.52mph 5) 0.62m - 4:03(6:34/m) 134/145bpm 52cal 9.14/9.41mph Add a comment 4.5mi, 30:00 Running - General Back Road, Avenue, golf course and into work. Wind assisted for three quarters of the route 🏃‍♂️💨💨💨💨💨💨 Split Summary === 1) 1m - 6:39(6:39/m) 130/147bpm 85cal 9.02/9.1mph 2) 1m - 6:38(6:38/m) 140/153bpm 93cal 9.06/9.46mph 3) 1m - 6:44(6:44/m) 144/151bpm 96cal 8.92/9.31mph 4) 1m - 6:44(6:44/m) 152/168bpm 102cal 8.91/9.83mph 5) 0.47m - 3:16(6:59/m) 147/165bpm 46cal 8.59/10.27mph Add a comment	3.5mi, 25:00 Running - General Along the Prom helping some other Parkrunners then headed home via Prom and Mill Road. Finished the week on 71 miles 💨💨💨🌧🌧🌧🏃‍♂️ #stormafterstormafterstorm Split Summary === 1) 1m - 7:28(7:28/m) 163/174bpm 132cal 8.04/10.42mph 2) 1m - 7:37(7:37/m) 169/176bpm 142cal 7.89/8.47mph 3) 1m - 6:38(6:38/m) 176/192bpm 128cal 9.06/10.16mph 4) 0.5m - 3:18(6:33/m) 186/196bpm 66cal 9.16/10mph Add a comment 3.1mi, 18:02 Running - parkrun GIRVAN PROM PARKRUN First place. Course slowest winning time Wind was brutal 💨💨💨💨🌧🌧🌧🌧🏃‍♂️ On a plus side today was Ones 25th Parkrun 2️⃣5️⃣ Split Summary === 1) 1m - 5:56(5:56/m) 182/193bpm 118cal 10.12/12.17mph 2) 1m - 6:00(6:00/m) 181/193bpm 121cal 9.99/11.27mph 3) 1m - 5:42(5:42/m) 172/184bpm 109cal 10.53/11.81mph 4) 0.08m - 24(4:49/m) 174/176bpm 7cal 12.45/12.48mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Parkrun start area via Avenue 💨💨🌧🌧🏃‍♂️ Split Summary === 1) 1m - 6:34(6:34/m) 171/206bpm 120cal 9.15/10mph 2) 1m - 6:27(6:27/m) 187/207bpm 130cal 9.31/9.68mph 3) 0.31m - 2:00(6:31/m) 189/197bpm 40cal 9.21/9.58mph Add a comment	10.1mi, 1:07:00 Running - General Last long (ish) plod before next weeks Ultra debut. Headed Brae Toll, Old Dailly, about turned at Bargany Gardens entrance and headed back for home 🏃‍♂️ Split Summary === 1) 1m - 6:31(6:31/m) 146/160bpm 97cal 9.2/10.35mph 2) 1m - 6:29(6:29/m) 156/179bpm 103cal 9.25/9.48mph 3) 1m - 6:34(6:34/m) 161/168bpm 108cal 9.14/9.52mph 4) 1m - 6:50(6:50/m) 164/167bpm 116cal 8.78/9.52mph 5) 1m - 6.47(6:47/m) 163/190bpm 157cal 6.47/9.79mph 6) 1m - 6:22(6:22/m) 159/162bpm 103cal 9.43/9.83mph 7) 1m - 6:37(6:37/m) 158/165bpm 106cal 9.08/9.73mph 8) 1m - 6:42(6:42/m) 159/166bpm 108cal 8.95/9.31mph 9) 1m - 6:41(6:41/m) 157/167bpm 105cal 8.99/9.33mph 10) 1m - 6:42(6:42/m) 158/177bpm 106cal 8.95/9.43mph 11) 0.1m - 47(7:45/m) 161/163bpm 12cal 7.74/8.52mph Add a comment	5.1mi, 33:00 Running - General Brae Toll, Vicarton St, popped into Asda for this week’s provisions then headed out to work. Week of night shift at the prison Split Summary === 1) 1m - 6:29(6:29/m) 142/157bpm 95cal 9.27/11.4mph 2) 1m - 6:19(6:19/m) 152/156bpm 100cal 9.49/10.4mph 3) 1m - 6:11(6:11/m) 156/162bpm 101cal 9.71/10.23mph 4) 1m - 6:39(6:39/m) 155/166bpm 106cal 9.01/12.63mph 5) 1m - 6:42(6:42/m) 161/168bpm 114cal 8.95/11.88mph 6) 0.1m - 39(6:44/m) 164/169bpm 12cal 8.9/9.2mph Add a comment 6.2mi, 40:00 Running - General Mill Road, Prom, round the Quay Zone, Prom, Mill Road then home. Bounced along ok. This plod takes One over the 54,000 mile mark 🏃‍♂️😊 Split Summary === 1) 1m - 6:40(6:40/m) 140/149bpm 93cal 9.01/9.75mph 2) 1m - 6:12(6:12/m) 130/136bpm 79cal 9.69/10.42mph 3) 1m - 6:20(6:20/m) 136/140bpm 86cal 9.47/9.62mph 4) 1m - 6:26(6:26/m) 140/143bpm 90cal 9.31/9.77mph 5) 1m - 6:28(6:28/m) 143/162bpm 91cal 9.27/10.65mph 6) 1m - 6:15(6:15/m) 145/156bpm 88cal 9.6/10.77mph 7) 0.24m - 1:39(6:48/m) 149/151bpm 24cal 8.82/9.85mph Add a comment	5.1mi, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:37(6:37/m) 141/149bpm 96cal 9.06/10.12mph 2) 1m - 6:25(6:25/m) 161/172bpm 110cal 9.35/9.64mph 3) 1m - 6:21(6:21/m) 176/192bpm 121cal 9.46/9.83mph 4) 1m - 6:23(6:23/m) 186/198bpm 127cal 9.39/9.75mph 5) 1m - 6:45(6:45/m) 185/191bpm 135cal 8.9/10.04mph 6) 0.07m - 29(7:11/m) 188/190bpm 9cal 8.36/9.23mph Add a comment 4.4mi, 30:00 Running - General Out of work, golf course, Prom and home. Add a comment	5.1mi, 33:00 Running - General Brae Toll, under the bridge (A77) and into work. Split Summary === 1) 1m - 6:23(6:23/m) 145/164bpm 95cal 9.39/10.69mph 2) 1m - 6:28(6:28/m) 180/186bpm 126cal 9.27/9.68mph 3) 1m - 6:18(6:18/m) 185/189bpm 124cal 9.52/10.04mph 4) 1m - 6:19(6:19/m) 187/192bpm 125cal 9.5/9.64mph 5) 1m - 6:46(6:46/m) 192/200bpm 135cal 8.87/9.96mph 6) 0.11m - 46(6:43/m) 196/197bpm 15cal 8.93/9.5mph Add a comment 4.3mi, 30:00 Running - General Out of work, golf course, Prom and home. Tired, legs heavy. Add a comment
Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27
5.1mi, 32:00 Running - General Brae Toll, under the bridge (A77) and into work. Last night shift for the week Split Summary === 1) 1m - 6:17(6:17/m) 142/153bpm 92cal 9.54/10.77mph 2) 1m - 6:19(6:19/m) 148/154bpm 98cal 9.49/9.87mph 3) 1m - 6:10(6:10/m) 144/157bpm 92cal 9.72/10.29mph 4) 1m - 6:17(6:17/m) 149/154bpm 97cal 9.55/9.91mph 5) 1m - 6:36(6:36/m) 154/170bpm 105cal 9.09/10.37mph 6) 0.05m - 21(6:23/m) 160/170bpm 5cal 9.39/9.75mph Add a comment 4.4mi, 30:00 Running - General Out of work, golf course, Prom and home. Add a comment	4.7mi, 30:00 Running - General Prom, round boatyard, through houses at golf course, Prom and home. Bounced along ok considering coming of night shift week. Split Summary === 1) 1m - 6:20(6:20/m) 138/153bpm 92cal 9.48/11.75mph 2) 1m - 6:21(6:21/m) 144/150bpm 97cal 9.45/9.64mph 3) 1m - 6:27(6:27/m) 134/137bpm 89cal 9.31/9.6mph 4) 1m - 6:36(6:36/m) 136/139bpm 92cal 9.09/9.5mph 5) 0.66m - 4:16(6:30/m) 138/141bpm 60cal 9.24/9.52mph Add a comment 4.3mi, 30:00 Running - General Out of work, golf course, Avenue, back road and home. Add a comment	4.6mi, 30:00 Running - General Brae Toll and back adding lap of the houses to round up time/distance. Last plod before tomorrow’s ultra debut 😳🏃‍♂️ Finished the week on 63 mile 😊🏃‍♂️🌤 Split Summary === 1) 1m - 6:32(6:32/m) 116/127bpm 76cal 9.18/9.6mph 2) 1m - 6:25(6:25/m) 117/132bpm 73cal 9.34/9.68mph 3) 1m - 6:35(6:35/m) 123/128bpm 81cal 9.12/9.85mph 4) 1m - 6:32(6:32/m) 178/192bpm 127cal 9.19/9.6mph 5) 0.61m - 3:57(6:29/m) 186/195bpm 81cal 9.25/9.43mph Add a comment	30.7mi, 3:13:45 Running - Race Self-Transcendence 50k incorporating Scottish Athletics National 50k Championships Second overall First Senior taking the Scottish Athletics National Senior 50k title🥇 First Master taking the Scottish Athletics National Masters 50k title🥇 Ultra debut See blog ☺️ Split Summary === 1) 1m - 6:26(6:26/m) 129/154bpm 87cal 9.33/12.11mph 2) 1m - 6:21(6:21/m) 153/164bpm 106cal 9.45/9.71mph 3) 1m - 6:25(6:25/m) 146/155bpm 101cal 9.35/9.48mph 4) 1m - 6:28(6:28/m) 143/154bpm 99cal 9.29/9.43mph 5) 1m - 6:37(6:37/m) 151/164bpm 108cal 9.07/10.08mph 6) 1m - 5:51(5:51/m) 157/186bpm 99cal 10.26/10.56mph 7) 1m - 6:00(6:00/m) 156/176bpm 101cal 10.01/10.27mph 8) 1m - 5:54(5:54/m) 151/168bpm 96cal 10.16/10.37mph 9) 1m - 5:57(5:57/m) 154/172bpm 98cal 10.09/10.29mph 10) 1m - 6:00(6:00/m) 151/160bpm 96cal 9.99/10.12mph 11) 1m - 6:02(6:02/m) 157/169bpm 102cal 9.95/10.23mph 12) 1m - 6:04(6:04/m) 151/158bpm 94cal 9.88/9.91mph 13) 1m - 6:12(6:12/m) 147/156bpm 90cal 9.69/9.96mph 14) 1m - 6:10(6:10/m) 148/151bpm 90cal 9.74/9.96mph 15) 1m - 6:12(6:12/m) 148/154bpm 89cal 9.67/9.87mph 16) 1m - 6:15(6:15/m) 142/155bpm 69cal 9.61/9.91mph 17) 1m - 6:15(6:15/m) 138/146bpm 50cal 9.6/9.91mph 18) 1m - 6:17(6:17/m) 138/165bpm 52cal 9.55/9.85mph 19) 1m - 6:12(6:12/m) 143/154bpm 71cal 9.67/9.96mph 20) 1m - 6:15(6:15/m) 146/169bpm 81cal 9.61/9.96mph 21) 1m - 6:12(6:12/m) 155/168bpm 100cal 9.67/9.96mph 22) 1m - 6:21(6:21/m) 152/168bpm 96cal 9.44/9.73mph 23) 1m - 6:23(6:23/m) 149/163bpm 87cal 9.39/9.77mph 24) 1m - 6:25(6:25/m) 150/155bpm 96cal 9.35/9.89mph 25) 1m - 6:28(6:28/m) 155/168bpm 103cal 9.28/9.41mph 26) 1m - 6:35(6:35/m) 157/200bpm 105cal 9.11/9.56mph 27) 1m - 6:30(6:30/m) 162/191bpm 112cal 9.22/9.77mph 28) 1m - 6:31(6:31/m) 161/174bpm 112cal 9.22/9.54mph 29) 1m - 6:45(6:45/m) 159/166bpm 114cal 8.89/9.64mph 30) 1m - 6:57(6:57/m) 152/171bpm 94cal 8.64/8.89mph 31) 0.69m - 4:44(6:53/m) 152/161bpm 66cal 8.71/8.81mph Add a comment	-	-	-

2019	Date	Result	WAVA
Self Trascendence 50k inc Scottish Athletics 50k Championships	24 Mar	3:13:45	83.85%
Girvan Prom parkrun	16 Mar	18:02	80.48%
Girvan Prom parkrun	23 Feb	17:23	83.49%
Girvan Prom parkrun	16 Feb	17:15	84.14%
Girvan Prom parkrun	26 Jan	17:50	81.39%
Girvan Prom parkrun	19 Jan	16:53	85.97%
Girvan Prom parkrun	12 Jan	17:31	82.86%
Girvan Prom parkrun	5 Jan	16:35	87.52%
GAA Miler Meet	4 Jan	8:59	91.85%
Girvan Prom parkrun	1 Jan	16:45	86.65%
2018	Date	Result	WAVA
Girvan Prom parkrun	22 Dec	16:53	85.97%
Girvan Prom parkrun	15 Dec	17:11	84.47%
Girvan Prom parkrun	8 Dec	16:35	87.52%
Girvan Prom parkrun	1 Dec	16:47	86.48%
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%
Shettleson Harriers Open Graded 1500m Track	29 Aug	4:18	89.08%
Shettleston Harriers Open Graded 5,000 Metres Track Race	29 Aug	15:35	91.69%
European Masters Athletics Championships Half Marathon	6 Aug	1:11:49	90.15%
European Masters Athletics Championships 5000m	3 Aug	15:39	91.30%
GAA Miler Meet 5000m	28 Jul	15:38	91.40%
Girvan Half Marathon	9 Jul	1:15:23	85.89%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	18 Jun	15:53	89.96%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	5 May	15:55	89.77%
BMC Regional Races incorporating Scottish Championships	28 Apr	32:15	92.22%
Tom Scott Memorial 10 Mile Road Race	2 Apr	53:35	91.02%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	26 Mar	30:45	91.06%
BMAF Indoor Championships, 3000m	12 Mar	9:10	88.61%
Stranraer Half Marathon	4 Mar	1:15:16	86.02%
GAA Miler Meet	4 Jan	9:02	89.92%
2016	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	33:51	87.86%
Aberdeen parkrun	29 Oct	16:06	88.75%
Neil McCover Memorial Half Marathon	9 Oct	1:13:43	87.83%
Great Scottish Run Half Marathon	2 Oct	1:10:40	91.62%
Dumfries Half Marathon	25 Sep	1:14:22	87.06%
BMAF Track and Field Championships, Birmingham	18 Sep	15:42	91.01%
City of Stirling 10k	11 Sep	32:43	90.19%
Shettleston Harriers Open Graded: 5,000m	30 Aug	15:45	90.02%
Open Track and Field Meeting, Dam Park, Ayr	17 Aug	9:15	87.13%
GAA Miler Meet: National Masters 5,000m	29 Jul	15:23	92.16%
Girvan Half Marathon	10 Jul	1:13:45	87.07%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	19 Jun	15:47	89.83%
GAA Miler Meet 3000m	3 Jun	9:04	88.89%
European Masters non stadia Athletics Championships	22 May	1:10:41	90.85%
BMAF National Masters Open Road Relays	14 May	15:31	88.23%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	6 May	15:20	92.46%
BMC Regional Races incorporating Scottish Championships	29 Apr	31:33	93.53%
Tom Scott Memorial 10 Mile Road Race	10 Apr	52:29	92.18%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	3 Apr	30:55	89.86%
Clydebank 5K	19 Mar	15:22	92.26%
Stranraer Half Marathon	5 Mar	1:14:42	85.96%
Scottish Masters Cross Country Championships	30 Jan	29:25	79.20%
BUPA Great Winter XC inc Scottish Athletics Inter-District Championships	9 Jan	28:34	81.56%
GAA Miler Meet	3 Jan	9:16	86.97%
2015	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	32:51	89.83%
West District Cross Country Championships (Senior Men)	6 Dec	40:53	72.18%
Kilmarnock XC - Senior Men	22 Nov	34:01	86.75%
British & Irish Masters International XC (M35-49)	14 Nov	27:40	84.21%
National XC Relays, Cumbernauld	24 Oct	13:33	79.31%
West District XC Relays	11 Oct	13:15	81.10%
Great Scottish Run Half Marathon	4 Oct	1:10:54	90.57%
Dumfries Half Marathon	20 Sep	1:12:04	89.10%
City of Stirling 10k	13 Sep	32:30	90.10%
World Masters Athletics Championships Marathon	16 Aug	2:31:01	87.63%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	21 Jun	15:39	89.90%
Land O' Burns 10k	27 May	32:26	90.29%
BMAF National Masters Open Road Relays	16 May	15:21	88.50%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	29 Apr	15:29	90.87%
Tom Scott Memorial 10 Mile Road Race	5 Apr	52:22	91.65%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	29 Mar	31:09	88.51%
Reading Half Marathon	22 Mar	1:08:56	92.40%
Stranraer Half Marathon	7 Mar	1:11:06	89.58%
Scottish National XC Champs - Senior Men - Falkirk	22 Feb	42:19	83.54%
Kirkintilloch Olympians 12.5 Km Road Race	15 Feb	41:23	88.98%
Scottish National Masters XC Championships - Men	31 Jan	29:20	78.82%
Scottish Veteran Harriers Club Road Relays	25 Jan	19:14	86.17%
2014	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	31:47	92.13%
National XC Relays, Cumbernauld	25 Oct	13:50	77.09%
Baxters Loch Ness Marathon	28 Sep	2:28:56	88.86%
City of Stirling 10k	14 Sep	31:29	92.30%
Paisley 10km	31 Aug	32:05	90.57%
Irvine Marymass 10k	20 Aug	32:25	89.64%
Irvine RC (Brodie Engineering) 5mile RR	21 Jul	25:57	88.93%
Girvan Half Marathon	13 Jul	1:13:18	86.19%
Edinburgh Marathon	25 May	2:28:03	88.64%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	7 May	15:16	91.45%
Tom Scott Memorial 10 Mile Road Race	13 Apr	55:04	86.47%
Grangemouth Round the Houses 10k	6 Apr	32:46	88.68%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	30 Mar	30:46	88.92%
BMAF Cross Country Championships - Men	15 Mar	26:04	88.02%
Stranraer Half Marathon	1 Mar	1:10:05	90.15%
Netherhall 10 inc BMAF 10 mile road race championships	23 Feb	55:17	86.13%
Kirkintilloch Olympians 12.5 Km Road Race	16 Feb	41:32	87.97%
Scottish National Masters XC Championships - Men	1 Feb	30:26	75.39%
Scottish Veteran Harriers Club Road Relays	26 Jan	18:45	87.72%
2013	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	31:42	91.67%
Scottish Athletics West District XC Championships -Senior Men's Race	7 Dec	37:50	76.81%
British and Irish Masters XC International	16 Nov	24:37	93.20%
Scottish 4K XC Champs - Bellahouston Park	10 Nov	13:03	81.09%
Stranraer 10k Road Race	2 Nov	33:44	86.14%
National XC Relays, Cumbernauld	26 Oct	13:11	80.27%
City of Stirling 10k	15 Sep	31:36	91.27%
Moray Half Marathon	1 Sep	1:11:16	87.95%
Paisley 10km	25 Aug	32:06	89.84%
SVHC/BMAF Glasgow 800 10k Road Race	18 Aug	31:46	90.79%
Dundonald 10K Road Race	7 Aug	32:17	89.33%
Irvine 5 mile Road Race	15 Jul	25:13	90.83%
Girvan Half Marathon	14 Jul	1:11:51	87.23%
Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	16 Jun	15:21	90.27%
Land O Burns 10k Road Race	29 May	32:26	88.92%
Deep RiverRock Belfast City Marathon	6 May	2:27:20	88.33%
Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	1 May	15:02	92.17%
Culzean Fun Run - Long Race	28 Apr	29:08	86.48%
Tom Scott Memorial 10 Mile Road Race	7 Apr	51:39	91.46%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	31 Mar	30:10	90.01%
Grangemouth Round the Houses 10k	24 Mar	31:39	91.12%
British Masters XC Championships	16 Mar	28:21	80.32%
Jack Crawford Springburn Cup 10k Race	9 Mar	32:07	89.80%
Scottish National XC Champs - Senior Men - Falkirk	23 Feb	41:44	83.41%
Scottish Masters Cross Country Championships	2 Feb	27:27	82.96%
Scottish Veteran Harriers Club Road Relays	27 Jan	18:57	86.14%
BUPA Great Winter XC run(Seniors)	5 Jan	27:15	94.01%
2012	Date	Result	WAVA
West District Cross Country Championships (Senior Men)	8 Dec	36:10	77.00%
British & Irish Masters’ International XC	10 Nov	26:35	86.16%
Stranraer 10K Road Race	3 Nov	33:20	86.52%
National XC Relays, Cumbernauld	27 Oct	13:58	75.20%
Baxters Loch Ness Marathon	30 Sep	2:30:36	86.41%
City of Stirling 10k	16 Sep	31:42	90.98%
Great Scottish Run Half Marathon	2 Sep	1:09:30	89.46%
Irvine Marymass 10k	26 Aug	31:35	90.63%
SVHC Glasgow 800 10k Road Race	19 Aug	32:04	89.27%
Girvan Half Marathon	8 Jul	1:12:21	85.94%
Dalbeattie Civic Half Marathon	17 Jun	1:12:53	85.31%
Stranraer Half Marathon	2 Jun	1:12:54	85.29%
Land O Burns 10k Road Race	30 May	33:20	85.87%
Self-Transcendence 5k (Incorporating Scottish 5k road championship)	16 May	15:37	88.06%
Belfast City Marathon	7 May	2:29:10	86.52%
Culzean Fun Run - Long Race	29 Apr	29:07	85.88%
Tom Scott Memorial 10 Mile Road Race	8 Apr	52:40	89.00%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	31 Mar	30:04	89.63%
Grangemouth Round the Houses 10k	25 Mar	31:57	89.59%
Alloa Half Marathon	18 Mar	1:11:08	87.41%
Scottish Athletics National Masters CC Championships	4 Feb	28:35	76.35%
Scottish Veteran Harriers Club Road Relays	29 Jan	18:39	86.87%
BUPA Great Winter XC run(Seniors)	7 Jan	21:44	0.00%
2011	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	33:38	85.11%
Scottish Athletics West District XC Championships	10 Dec	32:27	88.21%
British and Irish Masters Cross Country International	26 Nov	27:39	81.74%
Finsbury parkrun	29 Oct	31:29	43.68%
National XC Relays, Cumbernauld	22 Oct	14:14	73.24%
Baxters Loch Ness Marathon	2 Oct	2:31:05	85.42%
City of Stirling 10k	18 Sep	31:47	90.06%
Great Scottish Run Half Marathon	4 Sep	1:10:08	87.96%
Irvine Marymass 10k	21 Aug	32:12	88.23%
Gay 5k	19 Aug	16:19	83.65%
Irvine 5 mile Road Race	18 Jul	26:02	86.67%
Girvan Half Marathon	10 Jul	1:10:44	87.22%
Dunfermline Half Marathon	26 Jun	1:10:54	87.01%
Rubys Ayrshire Hospice 5k Ladies and Mens 5k Races	12 Jun	15:33	87.78%
Stranraer Half-Marathon	4 Jun	1:11:37	86.14%
Land O Burns 10k Road Race	25 May	31:56	88.97%
BMAF National Masters Open Road Relays	21 May	15:12	86.71%
SVHC Walter Ross 10km RR	15 May	31:53	89.11%
Self-Transcendence 5k (Incorporating Scottish 5k road championship)	11 May	15:22	88.82%
Culzean Fun Run - Long Race	8 May	29:17	84.75%
Troon Tortoises 10K	4 May	32:08	88.41%
Lochaber Marathon	10 Apr	2:37:56	81.05%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	3 Apr	30:59	88.54%
Alloa Half Marathon	20 Mar	1:11:13	86.62%
Lasswade 10 Mile Road Race	6 Mar	54:03	86.06%
Scottish National XC Champs - Senior Men - Falkirk	19 Feb	42:20	80.98%
Scottish National Masters Cross Country (Men)	5 Feb	31:22	71.51%
Scottish Veteran Harriers Club Road Relays	30 Jan	18:34	86.60%
West District Cross Country Championships (Senior Men)	16 Jan	32:35	87.19%
2010	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	32:39	87.01%
Jimmy Irvine Bella 10K	13 Nov	35:26	80.18%
Stranraer 10K	6 Nov	35:05	80.98%
Kilmarnock trail race	11 Aug	26:52	83.36%
Forth Road Bridge 10K	8 Aug	33:50	83.35%
Scottish Gas 10k road race	1 Aug	34:28	81.82%
Dunfermline Half Marathon	13 Jun	1:12:12	84.77%
Stranraer Half-Marathon	5 Jun	1:13:55	82.80%
Land O Burns 10k Road Race	26 May	32:20	87.22%
Coastal Run round UK(Ballantrae - Girvan leg)	23 May	1:11:00	92.13%
BMAF National Open Masters Road Relay	15 May	15:08	86.45%
Troon Tortoises 10K	5 May	32:34	86.59%
Culzean Family Fun Run -	25 Apr	29:35	83.28%
Lochaber Marathon	18 Apr	2:32:04	83.48%
Grangemouth Round the Houses 10K	28 Mar	32:27	86.91%
Balloch to Clydebank Half-Marathon	14 Mar	1:10:07	87.30%
Scottish National XC Champs - Senior Men - Falkirk	20 Feb	41:48	81.41%
Scottish National Masters XC (Senior Men)	6 Feb	33:04	85.28%
BUPA Great Winter XC run(Seniors)	9 Jan	33:34	74.63%
2009	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	33:59	82.98%
West District Cross Country Championships (Senior Men)	5 Dec	33:23	81.57%
Ayrshire XC Championships	22 Nov	37:18	67.16%
Stranraer 10k	7 Nov	33:42	83.68%
Strathaven Run With the Wind 10K	1 Nov	32:57	85.59%
National XC Relays, Cumbernauld	24 Oct	14:20	71.65%
City of Stirling 10K	20 Sep	32:05	87.90%
Around Cumbrae 10 Mile Road Race	13 Sep	53:51	85.08%
Great Scottish Run Half Marathon	6 Sep	1:09:42	87.15%
Ayr Seaforth 5 Mile Trail Race	26 Aug	29:46	74.68%
Irvine Marymass 10K	19 Aug	31:03	88.35%
Kilmarnock trail race	12 Aug	25:01	88.86%
Dundonald 10K Road Race	5 Aug	32:37	90.11%
Scottish Gas 10K	2 Aug	33:07	84.53%
Irvine 5 Mile Road Race	20 Jul	25:37	86.78%
Girvan Half Marathon	12 Jul	1:15:55	80.01%
Isle of Arran Half-Marathon	5 Jul	1:13:28	82.68%
Kilmarnock 10K	1 Jul	33:30	83.56%
jogscotland 5K Challenge - Glasgow - Glasgow Green	24 Jun	16:06	83.53%
Edinburgh Marathon	31 May	2:38:37	79.48%
Girvan AAC 5k Time Trial	26 May	16:51	79.81%
Dunfermline Half Marathon	10 May	1:14:25	81.62%
Troon Tortoises 10K	6 May	33:15	84.19%
Girvan AAC 5k TT	28 Apr	16:48	80.05%
Culzean Fun Run - Long Race	26 Apr	29:58	81.68%
Ormidale 10K Road Race	19 Apr	32:52	85.17%
Tom Scott Memorial 10 Mile Road Race	12 Apr	53:59	84.87%
Scottish 6/4 Stage Road Relays (short stage), Livingston	4 Apr	16:42	81.65%
Girvan AAC 5k Time Trial	31 Mar	16:48	79.88%
Grangemouth Round the Houses 10K	29 Mar	33:20	83.98%
Balloch to Clydebank Half-Marathon	8 Mar	1:12:30	83.78%
Girvan AAC 5k Time Trial	24 Feb	17:01	78.86%
Scottish National XC Champs - Senior Men - Falkirk	21 Feb	40:59	82.41%
Scottish National Masters Cross Country (Men)	7 Feb	33:05	84.61%
Jack Crawford Memorial 10K	17 Jan	33:51	82.69%
2008	Date	Result	WAVA
Cambuslang Down by the River 10K	28 Dec	33:56	82.49%
Ayr Turkey Trot 10K	26 Dec	32:56	85.00%
Dublin Marathon	27 Oct	2:42:47	77.44%
McAndrew Road Relays, Glasgow	4 Oct	16:50	83.57%
George Cummings Road Relays, Houston	27 Sep	13:21	89.17%
City of Stirling 10K	14 Sep	32:30	85.47%
Great Scottish Run Half Marathon	7 Sep	1:12:05	83.67%
Irvine Marymass 10K	20 Aug	32:22	85.82%
Kilmarnock trail race	13 Aug	25:45	85.71%
South Ayrshire Autistic Society 10k Fun Run/Walk	6 Aug	32:25	85.69%
Scottish Gas 10K	3 Aug	33:24	83.20%
Saltcoats Round the Houses Race	21 Jul	23:07	74.39%
Girvan Half Marathon	13 Jul	1:15:00	80.44%
jogscotland 5k Challenge - Glasgow - Glasgow Green	9 Jul	15:52	84.15%
Polaroid Series - Vale of Leven 10K	15 Jun	33:23	83.24%
Polaroid Series - Dumbarton 10K	5 Jun	32:41	85.03%
Kirkcudbright Academy Half Marathon	24 May	1:13:57	81.59%
Kilmarnock 10K	14 May	33:39	82.58%
Troon Tortoises 10K	7 May	33:46	82.30%
Culzean Fun Run - Long Race	27 Apr	30:03	80.82%
London Marathon	13 Apr	2:43:19	76.83%
Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston	5 Apr	32:44	79.28%
Welcome the World 5K	30 Mar	18:07	73.70%
Scottish National Masters Cross Country (Men)	9 Feb	34:10	81.33%
Jack Crawford Memorial 10K	12 Jan	32:25	85.73%
2007	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	33:24	83.20%
West District Cross Country Championships (Senior Men)	8 Dec	32:41	82.10%
Stranraer 10K	3 Nov	34:08	81.41%
Jedburgh Half Marathon	28 Oct	1:15:29	79.93%
Ayrshire AAA Cross Country Relay Championships	20 Oct	12:28	81.18%
Baxters Loch Ness Marathon	7 Oct	2:35:30	80.70%
Great Scottish Run Half Marathon	2 Sep	1:12:09	83.13%
Girvan Half Marathon	26 Aug	1:12:53	82.29%
Irvine Marymass 10K	22 Aug	32:31	84.87%
Scottish Gas 10K	5 Aug	33:18	82.88%
Ayrshire 5000 metres Track Championships	29 Jul	16:08	82.19%
Glasgow Jog Scotland 5k	19 Jun	15:39	84.72%
Polaroid Series - Vale of Leven 10K	17 Jun	33:42	81.89%
Polaroid Series - Dumbarton 10K	7 Jun	32:40	84.48%
Stranraer Half Marathon	2 Jun	1:14:24	80.62%
Kirkcudbright Academy Half Marathon	26 May	1:12:08	83.15%
Kilmarnock 10K	16 May	32:18	85.44%
Troon Tortoises 10K	9 May	32:27	85.05%
Culzean Fun Run - Long Race	29 Apr	29:22	82.13%
Ormidale 10k	22 Apr	33:01	83.59%
Irvine 5 Mile Road Race	18 Apr	26:02	84.23%
Grangemouth Round the Houses 10K	15 Apr	33:44	81.81%
British Masters XC Relays	14 Apr	12:39	79.45%
Scottish National XC Champs - Senior Men - Falkirk	10 Feb	42:21	78.63%
Jack Crawford Memorial 10k	13 Jan	33:54	81.41%
Nigel Barge Memorial 10K	6 Jan	33:32	82.30%
Beith Road Races	2 Jan	24:30	85.92%
2006	Date	Result	WAVA
West District Cross Country Champs, East Kilbride	9 Dec	36:09	73.29%
Hugh Wilson Memorial 10K	3 Dec	34:17	80.50%
Liverpool & District XC Sefton Park 10K	25 Nov	35:55	76.84%
Glasgow University 5 Mile Road Race	18 Nov	26:02	84.23%
Kilmarnock Open Cross Country Race	12 Nov	29:10	92.35%
Stranraer 10K	4 Nov	33:41	81.93%
Ayrshire AAA Cross Country Relay Championships	21 Oct	12:40	79.34%
Baxters Loch Ness Marathon	1 Oct	2:37:27	79.46%
Around Cumbrae 10 Mile Road Race - Millport	10 Sep	55:46	82.24%
Great Scottish Run Half Marathon	3 Sep	1:12:54	81.89%
Irvine Marymass 10K	23 Aug	33:18	82.38%
Isle of Arran Half Marathon	2 Jul	1:12:42	82.11%
Edinburgh Marathon	11 Jun	2:46:54	74.88%
Stranraer Half-Marathon	3 Jun	1:15:54	78.65%
Kircudbright Academy 1/2 Marathon	27 May	1:13:03	81.72%
Dunfermline Half Marathon	21 May	1:15:06	79.49%
Kilmarnock 10K	10 May	33:33	81.76%
Troon Tortoises 10K	3 May	32:50	83.55%
Grangemouth Round the Houses 10K	23 Apr	33:00	83.13%
Girvan Half Marathon	19 Mar	1:12:26	82.41%
Stranraer Half-Marathon	4 Mar	1:15:48	78.75%
Scottish National XC Champs - Senior Men - Falkirk	18 Feb	43:49	75.56%
Beith Harriers New Year Road Race	2 Jan	24:23	85.81%
2005	Date	Result	WAVA
Ayr Turkey Trot 10K	26 Dec	32:23	84.71%
Irvine Harriers Vs Cyclists	18 Dec	28:25	76.70%
West District X/Country Champs	10 Dec	33:45	81.28%
Stranraer 10K	4 Dec	33:54	80.92%
Ayrshire XC Championships, Irvine	26 Nov	31:43	68.29%
Girvan Cross Country	20 Nov	35:56	60.28%
Lanarkshire Road Relays	15 Oct	12:52	0.00%
Dumfries Half-Marathon	25 Sep	1:14:13	80.43%
Around Cumbrae 10 Mile Road Race	11 Sep	57:32	77.81%
Irvine Marymass 10k road race	17 Aug	34:21	79.44%
Isle of Arran Half-Marathon	3 Jul	1:15:15	79.05%
East Kilbride Half Marathon	26 Jun	1:14:15	80.12%
North Ayrshire Open 5 Mile Road Race	8 Jun	28:00	77.43%
Kyle Academy Festival of Running 10K	1 Jun	35:03	77.85%
Kirkcudbright Academy Half Marathon	28 May	1:13:06	81.38%
Kilmarnock 10K	18 May	33:33	81.33%
Troon Tortoises 10K	4 May	33:03	82.56%
Girvan half narathon	20 Mar	1:16:15	78.01%
Stranraer Half Marathon	5 Mar	1:17:52	76.36%
2004	Date	Result	WAVA
Ayr Turkey Trot 10k	26 Dec	34:53	78.22%
Stranraer 10K	5 Dec	35:55	75.97%
Dumfries Half-Marathon	19 Sep	1:19:53	74.44%
Great Scottish Run HM	22 Aug	1:25:51	69.10%

Sunbed Athlete M45

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