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Sunbed Athlete is a Fetch Supporter!

Sunbed Athlete M45

About

Race Times

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Mileage

Training

Blog

Cambuslang Harriers, Scottish Veteran Harriers Club

Races
398
Miles
59534
Miles
3
Miles
2407
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
20k
750m

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

Cheetah (81)

Current Status

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

Best Badges

This user has collected 150 badges.

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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

2020 Targets

RUN
4000

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	379	320	381	350	296	265	328	39	0	0	0	0	2359
2019	0	0	0	0	0.3	2.3	0	0	0	0	0	0	2.7
2019	340	335	294	342	372	361	295	345	334	329	320	359	4025
2019	0	0	0	0	0	34	0	0	0	0	0	0	34
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

Wed 8th Jul Jul 8	Thu 9th Jul Jul 9	Fri 10th Jul Jul 10	Sat 11th Jul Jul 11	Sun 12th Jul Jul 12	Mon 13th Jul Jul 13	Tue 14th Jul Jul 14
2.5mi, 17:00 Running - General Plodded out of Hamilton Park, station brae, Avenue, lap of the houses then home 🥵😎🌤 Split Summary === 1) 1m - 6:52(6:52/m) 152/172bpm 119cal 8.72/9.64mph 2) 1m - 6:48(6:48/m) 167/196bpm 132cal 8.82/9.12mph 3) 0.47m - 3:20(7:01/m) 180/193bpm 72cal 8.56/9.16mph Add a comment 6.4mi, 35:40 Running - Track Session 6 x 1 mile reps with roughly a third of a lap jog recovery at Hamilton Park 🌤😎🥵 Recent niggles didn’t interfere with the session 😊 Split Summary === 1) 1m - 5:27(5:27/m) 138/146bpm 84cal 11.02/11.4mph 2) 0.07m - 27(6:41/m) 146/148bpm 6cal 8.98/11.08mph 3) 1m - 5:28(5:28/m) 145/148bpm 89cal 10.98/11.31mph 4) 0.06m - 22(6:20/m) 145/146bpm 5cal 9.46/11.08mph 5) 1m - 5:28(5:28/m) 147/151bpm 90cal 10.98/11.33mph 6) 0.06m - 23(6:31/m) 148/149bpm 6cal 9.21/10.83mph 7) 1m - 5:31(5:31/m) 151/157bpm 93cal 10.86/11.35mph 8) 0.06m - 22(6:29/m) 156/159bpm 6cal 9.25/10.83mph 9) 1m - 5:39(5:39/m) 155/163bpm 98cal 10.63/11.08mph 10) 0.06m - 24(6:52/m) 156/158bpm 6cal 8.73/10.4mph 11) 1m - 5:48(5:48/m) 154/156bpm 99cal 10.36/10.81mph 12) 0.05m - 22(7:14/m) 135/146bpm 4cal 8.29/10.23mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Hamilton Park via Avenue and station brae 🌤 Split Summary === 1) 1m - 6:34(6:34/m) 114/124bpm 77cal 9.13/10.08mph 2) 1m - 6:40(6:40/m) 118/126bpm 80cal 8.99/10.58mph 3) 0.26m - 1:45(6:41/m) 119/122bpm 20cal 8.98/9.25mph Add a comment	10.6mi, 1:11:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came 💨🌤😎 Split Summary === 1) 1m - 6:56(6:56/m) 111/138bpm 76cal 8.66/9.5mph 2) 1m - 6:34(6:34/m) 128/134bpm 94cal 9.15/9.79mph 3) 1m - 6:53(6:53/m) 123/132bpm 87cal 8.73/8.87mph 4) 1m - 6:37(6:37/m) 126/154bpm 82cal 9.07/9.5mph 5) 1m - 6:46(6:46/m) 167/191bpm 132cal 8.87/9.35mph 6) 1m - 6:33(6:33/m) 174/179bpm 140cal 9.16/9.48mph 7) 1m - 6:38(6:38/m) 175/183bpm 142cal 9.04/9.37mph 8) 1m - 6:39(6:39/m) 173/185bpm 140cal 9.02/9.25mph 9) 1m - 6:43(6:43/m) 172/188bpm 138cal 8.92/9.81mph 10) 1m - 6:58(6:58/m) 176/180bpm 149cal 8.62/9.2mph 11) 0.55m - 3:44(6:48/m) 175/178bpm 80cal 8.83/9.29mph Add a comment	9.1mi, 1:02:00 Running - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll and home. A tad heavy legged and tired 🌤 Split Summary === 1) 1m - 6:59(6:59/m) 178/192bpm 147cal 8.58/9.91mph 2) 1m - 6:45(6:45/m) 157/185bpm 120cal 8.9/9.75mph 3) 1m - 6:34(6:34/m) 135/153bpm 94cal 9.13/9.46mph 4) 1m - 6:44(6:44/m) 142/152bpm 105cal 8.91/9.04mph 5) 1m - 6:44(6:44/m) 142/151bpm 103cal 8.92/9.56mph 6) 1m - 6:58(6:58/m) 139/149bpm 100cal 8.62/8.91mph 7) 1m - 6:55(6:55/m) 140/145bpm 101cal 8.68/9.14mph 8) 1m - 6:53(6:53/m) 136/150bpm 85cal 8.72/9.33mph 9) 1m - 6:56(6:56/m) 129/136bpm 50cal 8.65/9.18mph 10) 0.07m - 32(7:36/m) 126/127bpm 2cal 7.89/8.5mph Add a comment	10.6mi, 1:12:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came. Tired feeling this morning. Got home from work at 02:30, bed 🛏 03:00 and awoke at 09:30 😴😎🌤 Finished the week on 77 miles Split Summary === 1) 1m - 6:43(6:43/m) 148/169bpm 109cal 8.94/10.35mph 2) 1m - 6:41(6:41/m) 157/161bpm 117cal 8.97/9.2mph 3) 1m - 6:58(6:58/m) 160/165bpm 126cal 8.56/9.56mph 4) 1m - 6:44(6:44/m) 164/170bpm 125cal 8.91/9.5mph 5) 1m - 6:50(6:50/m) 162/173bpm 126cal 8.77/9.43mph 6) 1m - 6:38(6:38/m) 174/197bpm 137cal 9.04/9.48mph 7) 1m - 6:50(6:50/m) 177/191bpm 144cal 8.78/9.23mph 8) 1m - 6:52(6:52/m) 175/186bpm 144cal 8.73/9.14mph 9) 1m - 6:51(6:51/m) 173/176bpm 142cal 8.75/9.08mph 10) 1m - 6:57(6:57/m) 174/187bpm 145cal 8.64/9.31mph 11) 0.55m - 3:53(6:59/m) 177/187bpm 81cal 8.59/9.31mph Add a comment	17.3mi, 2:00:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom, lap of the houses then home. Tired feeling throughout the plod. Body still trying to get used to change of employment, semi retirement and awaiting physio assessment 🌤😴🥵 Split Summary === 1) 1m - 6:44(6:44/m) 179/188bpm 131cal 8.92/9.81mph 2) 1m - 6:42(6:42/m) 182/199bpm 133cal 8.96/9.16mph 3) 1m - 6:37(6:37/m) 180/189bpm 132cal 9.07/9.56mph 4) 1m - 6:52(6:52/m) 183/189bpm 137cal 8.75/9.16mph 5) 1m - 6:45(6:45/m) 180/184bpm 135cal 8.88/8.79mph 6) 1m - 6:50(6:50/m) 178/187bpm 136cal 8.78/10.48mph 7) 1m - 6:41(6:41/m) 182/188bpm 133cal 8.98/9.6mph 8) 1m - 6:33(6:33/m) 171/185bpm 124cal 9.17/9.37mph 9) 1m - 7:07(7:07/m) 167/171bpm 127cal 8.44/9.33mph 10) 1m - 7:11(7:11/m) 167/174bpm 128cal 8.35/8.5mph 11) 1m - 6:48(6:48/m) 168/180bpm 124cal 8.82/9.56mph 12) 1m - 7:04(7:04/m) 175/196bpm 139cal 8.49/9.46mph 13) 1m - 7:00(7:00/m) 173/182bpm 135cal 8.58/9.41mph 14) 1m - 7:04(7:04/m) 171/179bpm 133cal 8.49/8.62mph 15) 1m - 7:14(7:14/m) 175/190bpm 140cal 8.29/8.68mph 16) 1m - 7:19(7:19/m) 178/184bpm 146cal 8.2/8.79mph 17) 1m - 7:20(7:20/m) 179/183bpm 146cal 8.18/8.75mph 18) 0.3m - 2:11(7:10/m) 178/183bpm 43cal 8.37/8.87mph Add a comment	9mi, 1:01:00 Running - General Mill Road, Prom, round boatyard, golf course, Brae Toll, Prom, Cauldshore, lap of the houses then home. Tired feeling 😴 Absolutely drenched within the first mile then it was squelch squelch every step 🌧🌧 Split Summary === 1) 1m - 6:54(6:54/m) 121/151bpm 76cal 8.7/9.96mph 2) 1m - 6:31(6:31/m) 134/139bpm 85cal 9.21/9.64mph 3) 1m - 6:49(6:49/m) 139/146bpm 92cal 8.81/9.06mph 4) 1m - 6:45(6:45/m) 143/149bpm 94cal 8.89/9.29mph 5) 1m - 6:47(6:47/m) 144/153bpm 92cal 8.84/9.29mph 6) 1m - 6:45(6:45/m) 162/185bpm 109cal 8.9/9.43mph 7) 1m - 6:55(6:55/m) 164/171bpm 112cal 8.68/9.48mph 8) 1m - 6:49(6:49/m) 161/165bpm 107cal 8.8/9.27mph 9) 1m - 6:42(6:42/m) 167/191bpm 112cal 8.95/9.23mph 10) 0.01m - 4(12:33/m) 184/188bpm 1cal 4.78/8.85mph Add a comment	11.3mi, 1:16:00 Running - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, Prom and home 🌧 Split Summary === 1) 1m - 6:45(6:45/m) 124/129bpm 81cal 8.89/9.87mph 2) 1m - 6:46(6:46/m) 129/134bpm 84cal 8.86/9.68mph 3) 1m - 6:33(6:33/m) 133/136bpm 85cal 9.15/9.5mph 4) 1m - 6:36(6:36/m) 137/143bpm 88cal 9.09/10.1mph 5) 1m - 6:52(6:52/m) 145/151bpm 97cal 8.74/10.02mph 6) 1m - 6:36(6:36/m) 142/148bpm 89cal 9.1/10.12mph 7) 1m - 6:43(6:43/m) 141/146bpm 91cal 8.93/9.52mph 8) 1m - 6:39(6:39/m) 141/144bpm 89cal 9.01/9.16mph 9) 1m - 6:46(6:46/m) 141/157bpm 85cal 8.86/9.89mph 10) 1m - 6:46(6:46/m) 135/141bpm 75cal 8.88/9.39mph 11) 1m - 6:49(6:49/m) 132/159bpm 55cal 8.81/8.97mph 12) 0.3m - 2:09(7:02/m) 136/138bpm 23cal 8.54/8.91mph Add a comment
Wed 15th Jul Jul 15	Thu 16th Jul Jul 16	Fri 17th Jul Jul 17	Sat 18th Jul Jul 18	Sun 19th Jul Jul 19	Mon 20th Jul Jul 20	Tue 21st Jul Jul 21
2.3mi, 16:00 Running - General Out of Hamilton Park, station brae, Avenue and home. Split Summary === 1) 1m - 6:55(6:55/m) 158/183bpm 118cal 8.68/9.71mph 2) 1m - 6:48(6:48/m) 174/188bpm 137cal 8.81/9.37mph 3) 0.32m - 2:17(7:09/m) 175/178bpm 46cal 8.39/9.39mph Add a comment 5.1mi, 30:36 Running - Track Session 10 x 2 full laps with quarter lap jog recovery at Hamilton Park 🌧 Tired as normal towards the end. Split Summary === 1) 0.46m - 2:32(5:31/m) 123/149bpm 30cal 10.86/11.31mph 2) 0.06m - 29(7:54/m) 136/137bpm 7cal 7.59/10.69mph 3) 0.46m - 2:37(5:41/m) 135/142bpm 37cal 10.55/10.96mph 4) 0.05m - 27(8:32/m) 136/138bpm 6cal 7.03/10.5mph 5) 0.46m - 2:37(5:40/m) 146/160bpm 40cal 10.6/10.71mph 6) 0.04m - 23(9:16/m) 154/156bpm 6cal 6.48/10.65mph 7) 0.46m - 2:38(5:44/m) 149/154bpm 41cal 10.46/10.52mph 8) 0.05m - 24(8:11/m) 152/153bpm 6cal 7.34/10.52mph 9) 0.46m - 2:38(5:40/m) 150/153bpm 41cal 10.57/10.81mph 10) 0.06m - 27(8:10/m) 153/156bpm 7cal 7.34/10.65mph 11) 0.47m - 2:36(5:30/m) 156/165bpm 42cal 10.9/11.04mph 12) 0.05m - 27(8:10/m) 161/162bpm 7cal 7.34/10.9mph 13) 0.47m - 2:37(5:35/m) 155/161bpm 42cal 10.75/11.06mph 14) 0.05m - 26(8:16/m) 160/163bpm 7cal 7.26/10.77mph 15) 0.46m - 2:39(5:43/m) 156/162bpm 43cal 10.5/10.67mph 16) 0.05m - 25(8:58/m) 158/160bpm 6cal 6.7/10.58mph 17) 0.45m - 2:43(5:58/m) 157/168bpm 45cal 10.04/10.6mph 18) 0.05m - 28(8:32/m) 152/158bpm 7cal 7.03/9.91mph 19) 0.46m - 2:40(5:45/m) 154/157bpm 43cal 10.44/10.56mph 20) 0.05m - 25(7:53/m) 158/161bpm 7cal 7.62/10.5mph Add a comment 2.2mi, 15:00 Running - General Plodded over to Hamilton Park via Avenue and station brae 🌧 Split Summary === 1) 1m - 7:01(7:01/m) 116/131bpm 78cal 8.55/9.12mph 2) 1m - 6:49(6:49/m) 129/139bpm 90cal 8.8/9.25mph 3) 0.16m - 1:10(7:25/m) 125/130bpm 14cal 8.1/8.87mph Add a comment	10.6mi, 1:12:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came 😴 Split Summary === 1) 1m - 7:04(7:04/m) 133/147bpm 100cal 8.5/11.06mph 2) 1m - 6:25(6:25/m) 135/142bpm 92cal 9.34/9.91mph 3) 1m - 6:35(6:35/m) 132/164bpm 90cal 9.12/9.18mph 4) 1m - 6:39(6:39/m) 136/140bpm 95cal 9.03/9.73mph 5) 1m - 6:44(6:44/m) 133/139bpm 88cal 8.9/9.87mph 6) 1m - 6:42(6:42/m) 132/138bpm 84cal 8.96/9.14mph 7) 1m - 6:54(6:54/m) 130/155bpm 77cal 8.69/9.16mph 8) 1m - 6:54(6:54/m) 129/133bpm 74cal 8.69/9.14mph 9) 1m - 6:51(6:51/m) 125/156bpm 58cal 8.76/8.97mph 10) 1m - 7:04(7:04/m) 121/129bpm 44cal 8.49/9.29mph 11) 0.59m - 4:08(7:01/m) 120/124bpm 25cal 8.55/9.35mph Add a comment	11.2mi, 1:14:00 Running - General Brae Toll, Old Dailly, Hawkhill, Bargany Gardens, Old Dailly, Brae Toll, large lap of the houses then home 🌧 Split Summary === 1) 1m - 6:38(6:38/m) 128/159bpm 91cal 9.05/10.4mph 2) 1m - 6:33(6:33/m) 131/136bpm 92cal 9.16/9.85mph 3) 1m - 6:24(6:24/m) 135/144bpm 93cal 9.37/9.71mph 4) 1m - 6:32(6:32/m) 139/148bpm 98cal 9.17/9.52mph 5) 1m - 6:57(6:57/m) 142/147bpm 106cal 8.63/9.46mph 6) 1m - 6:40(6:40/m) 141/149bpm 100cal 9.01/9.85mph 7) 1m - 6:32(6:32/m) 136/142bpm 87cal 9.17/9.62mph 8) 1m - 6:37(6:37/m) 136/179bpm 77cal 9.06/9.16mph 9) 1m - 6:46(6:46/m) 144/153bpm 102cal 8.87/9.73mph 10) 1m - 6:47(6:47/m) 141/153bpm 98cal 8.85/9.6mph 11) 1m - 6:35(6:35/m) 125/133bpm 36cal 9.12/9.5mph 12) 0.15m - 1:00(6:26/m) 126/129bpm 6cal 9.33/9.66mph Add a comment	2.2mi, 15:00 Running - General Plodded back to Sunbed Towers via Victory Park and Avenue adding lap of the houses on Finished the week on 77 miles 😊 Split Summary === 1) 1m - 6:41(6:41/m) 181/200bpm 137cal 8.97/9.77mph 2) 1m - 6:48(6:48/m) 193/211bpm 141cal 8.82/9.33mph 3) 0.22m - 1:31(6:56/m) 192/195bpm 31cal 8.66/8.87mph Add a comment 4.3mi, 29:30 Running - Hill Work 27 x up and down Motehill Road Split Summary === 1) 0.3m - 2:04(6:55/m) 134/149bpm 30cal 8.67/11.84mph 2) 0.16m - 1:06(6:54/m) 141/143bpm 17cal 8.69/9.54mph 3) 0.16m - 1:05(6:48/m) 141/143bpm 17cal 8.81/9.16mph 4) 0.16m - 1:07(7:02/m) 142/151bpm 17cal 8.53/8.81mph 5) 0.16m - 1:06(7:00/m) 143/145bpm 17cal 8.56/8.75mph 6) 0.16m - 1:06(6:52/m) 145/146bpm 17cal 8.74/9.14mph 7) 0.16m - 1:05(6:48/m) 144/147bpm 17cal 8.82/9.64mph 8) 0.16m - 1:03(6:33/m) 146/148bpm 17cal 9.17/9.16mph 9) 0.15m - 1:05(7:04/m) 147/150bpm 17cal 8.5/8.87mph 10) 0.15m - 1:06(7:11/m) 147/149bpm 17cal 8.35/9.25mph 11) 0.15m - 1:06(7:11/m) 148/149bpm 18cal 8.34/8.41mph 12) 0.16m - 1:06(6:59/m) 149/153bpm 18cal 8.59/9.33mph 13) 0.16m - 1:06(7:03/m) 151/153bpm 18cal 8.52/8.12mph 14) 0.15m - 1:06(7:08/m) 181/194bpm 22cal 8.41/8.16mph 15) 0.15m - 1:06(7:09/m) 180/184bpm 23cal 8.39/8.56mph 16) 0.15m - 1:04(6:58/m) 180/185bpm 22cal 8.62/8.64mph 17) 0.16m - 1:05(6:55/m) 180/185bpm 22cal 8.67/8.62mph 18) 0.17m - 1:06(6:28/m) 179/182bpm 23cal 9.29/8.66mph 19) 0.16m - 1:06(6:45/m) 180/183bpm 23cal 8.88/8.45mph 20) 0.16m - 1:07(6:52/m) 181/184bpm 23cal 8.75/8.81mph 21) 0.17m - 1:06(6:34/m) 180/184bpm 23cal 9.13/8.68mph 22) 0.16m - 1:07(6:58/m) 181/185bpm 23cal 8.61/8.2mph 23) 0.16m - 1:08(7:06/m) 180/183bpm 24cal 8.44/8.01mph 24) 0.16m - 1:07(6:48/m) 180/183bpm 23cal 8.82/8.22mph 25) 0.16m - 1:07(6:49/m) 179/183bpm 23cal 8.81/7.72mph 26) 0.16m - 1:05(6:51/m) 179/184bpm 23cal 8.75/8.79mph Add a comment 2.3mi, 15:00 Running - General Plodded from Sunbed Towers to Motehill Road via Avenue and Victory Park Split Summary === 1) 1m - 6:38(6:38/m) 107/113bpm 67cal 9.04/9.66mph 2) 1m - 6:38(6:38/m) 126/138bpm 90cal 9.04/9.2mph 3) 0.26m - 1:44(6:46/m) 131/134bpm 25cal 8.86/9.31mph Add a comment	17.4mi, 2:00:00 Running - Long Run Headed up to Pinmore, Tormitchell, Penkill, Garryloop, Old Dailly, golf course, round boatyard, Prom and home 🌤💨😎🥵 Split Summary === 1) 1m - 7:08(7:08/m) 143/150bpm 111cal 8.4/9.16mph 2) 1m - 7:07(7:07/m) 138/142bpm 108cal 8.44/9.27mph 3) 1m - 6:55(6:55/m) 138/146bpm 103cal 8.68/9.16mph 4) 1m - 6:28(6:28/m) 133/143bpm 87cal 9.27/9.77mph 5) 1m - 6:33(6:33/m) 133/142bpm 87cal 9.16/9.71mph 6) 1m - 6:39(6:39/m) 132/136bpm 84cal 9.01/9.41mph 7) 1m - 6:49(6:49/m) 127/130bpm 69cal 8.81/9.46mph 8) 1m - 6:52(6:52/m) 148/193bpm 106cal 8.73/9mph 9) 1m - 6:35(6:35/m) 164/192bpm 122cal 9.12/9.48mph 10) 1m - 7:01(7:01/m) 184/199bpm 146cal 8.56/8.97mph 11) 1m - 6:48(6:48/m) 187/195bpm 141cal 8.83/9.27mph 12) 1m - 7:03(7:03/m) 192/199bpm 147cal 8.5/8.83mph 13) 1m - 7:08(7:08/m) 192/199bpm 148cal 8.42/8.79mph 14) 1m - 7:00(7:00/m) 193/197bpm 145cal 8.58/8.75mph 15) 1m - 7:04(7:04/m) 195/201bpm 147cal 8.5/9.04mph 16) 1m - 6:57(6:57/m) 195/207bpm 145cal 8.62/9.1mph 17) 1m - 6:59(6:59/m) 191/201bpm 145cal 8.6/8.81mph 18) 0.4m - 2:54(7:14/m) 186/200bpm 60cal 8.29/8.58mph Add a comment	10.6mi, 1:12:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came. Legs a little stiff from yesterday’s plod. Lower back a little tender too. Split Summary === 1) 1m - 6:59(6:59/m) 145/171bpm 111cal 8.59/9.12mph 2) 1m - 6:52(6:52/m) 130/140bpm 94cal 8.75/9.46mph 3) 1m - 6:43(6:43/m) 132/138bpm 93cal 8.94/9.43mph 4) 1m - 6:33(6:33/m) 136/151bpm 95cal 9.16/9.54mph 5) 1m - 6:42(6:42/m) 140/164bpm 100cal 8.95/9.39mph 6) 1m - 6:40(6:40/m) 137/142bpm 94cal 9.01/9.5mph 7) 1m - 6:55(6:55/m) 138/144bpm 97cal 8.68/9.25mph 8) 1m - 6:52(6:52/m) 139/145bpm 98cal 8.74/9.2mph 9) 1m - 6:52(6:52/m) 139/143bpm 97cal 8.74/8.93mph 10) 1m - 7:02(7:02/m) 144/162bpm 106cal 8.52/9.08mph 11) 0.55m - 3:51(7:00/m) 144/148bpm 58cal 8.58/9.12mph Add a comment	11.3mi, 1:17:00 Running - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, golf course, Prom and home 🌤 Split Summary === 1) 1m - 9:55(9:55/m) 122/142bpm 130cal 6.05/9.08mph 2) 0.53m - 3:25(6:27/m) 133/144bpm 50cal 9.3/9.41mph 3) 1m - 6:25(6:25/m) 134/140bpm 94cal 9.35/9.73mph 4) 1m - 6:38(6:38/m) 137/144bpm 97cal 9.03/9.66mph 5) 1m - 6:54(6:54/m) 137/141bpm 102cal 8.7/9.68mph 6) 1m - 6:40(6:40/m) 137/139bpm 98cal 9/9.54mph 7) 1m - 6:41(6:41/m) 141/163bpm 102cal 8.99/9.33mph 8) 1m - 6:42(6:42/m) 140/148bpm 97cal 8.96/9.27mph 9) 1m - 6:45(6:45/m) 139/151bpm 96cal 8.88/9.31mph 10) 1m - 6:43(6:43/m) 131/140bpm 66cal 8.94/9.48mph 11) 1m - 6:48(6:48/m) 126/132bpm 45cal 8.83/9.02mph 12) 0.49m - 3:25(6:59/m) 124/128bpm 19cal 8.59/9.1mph Add a comment
Wed 22nd Jul Jul 22	Thu 23rd Jul Jul 23	Fri 24th Jul Jul 24	Sat 25th Jul Jul 25	Sun 26th Jul Jul 26	Mon 27th Jul Jul 27	Tue 28th Jul Jul 28
2.2mi, 15:00 Running - General Plodded home from Victory Park via Avenue 💨🌧 Split Summary === 1) 1m - 6:48(6:48/m) 150/164bpm 115cal 8.82/9.79mph 2) 1m - 6:51(6:51/m) 158/165bpm 123cal 8.75/9.39mph 3) 0.19m - 1:21(7:06/m) 158/163bpm 24cal 8.45/8.75mph Add a comment 6mi, 36:30 Running - Intervals Reverse pyramid session at Victory Park 1 x mile, 1200,900,600,300,600,900,1200, 1 x mile all with 100 meters jog recovery 💨🌧 Split Summary === 1) 1m - 5:50(5:50/m) 135/145bpm 87cal 10.29/11.5mph 2) 0.05m - 23(7:52/m) 146/151bpm 6cal 7.62/10.58mph 3) 0.73m - 4:20(5:56/m) 146/150bpm 71cal 10.12/10.75mph 4) 0.06m - 27(7:42/m) 148/150bpm 7cal 7.79/9.98mph 5) 0.56m - 3:17(5:53/m) 146/152bpm 54cal 10.2/10.65mph 6) 0.07m - 27(6:52/m) 150/152bpm 7cal 8.75/10.58mph 7) 0.36m - 2:13(6:09/m) 149/159bpm 37cal 9.76/10.04mph 8) 0.06m - 24(6:36/m) 155/161bpm 6cal 9.09/10.06mph 9) 0.2m - 1:05(5:34/m) 144/154bpm 17cal 10.78/10.94mph 10) 0.06m - 25(6:29/m) 135/138bpm 5cal 9.26/11.02mph 11) 0.35m - 2:12(6:13/m) 140/145bpm 34cal 9.65/10.12mph 12) 0.07m - 27(6:28/m) 140/144bpm 6cal 9.28/9.64mph 13) 0.55m - 3:17(5:58/m) 127/139bpm 38cal 10.06/10.81mph 14) 0.07m - 28(6:59/m) 121/123bpm 3cal 8.59/9.75mph 15) 0.74m - 4:26(6:01/m) 131/202bpm 49cal 9.98/10.37mph 16) 0.06m - 26(7:30/m) 157/170bpm 8cal 8/9.73mph 17) 1m - 5:58(5:58/m) 147/188bpm 98cal 10.05/10.4mph 18) 0.06m - 24(6:30/m) 159/165bpm 7cal 9.23/10.4mph 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) 135/146bpm 102cal 8.85/10.73mph 2) 1m - 6:50(6:50/m) 139/147bpm 107cal 8.78/8.97mph 3) 0.2m - 1:23(6:58/m) 137/139bpm 21cal 8.61/9.25mph Add a comment	10.7mi, 1:11:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came. Split Summary === 1) 1m - 6:56(6:56/m) 120/136bpm 89cal 8.65/9.98mph 2) 1m - 6:22(6:22/m) 131/137bpm 93cal 9.42/9.98mph 3) 1m - 6:31(6:31/m) 131/135bpm 93cal 9.2/9.31mph 4) 1m - 6:28(6:28/m) 135/139bpm 96cal 9.27/9.58mph 5) 1m - 6:38(6:38/m) 130/140bpm 86cal 9.05/9.39mph 6) 1m - 6:32(6:32/m) 130/158bpm 81cal 9.2/9.62mph 7) 1m - 6:39(6:39/m) 134/169bpm 90cal 9.03/10.02mph 8) 1m - 6:50(6:50/m) 138/150bpm 101cal 8.78/9.23mph 9) 1m - 6:46(6:46/m) 140/160bpm 101cal 8.86/9.02mph 10) 1m - 6:55(6:55/m) 147/178bpm 108cal 8.68/9.37mph 11) 0.65m - 4:24(6:49/m) 157/173bpm 77cal 8.81/9.39mph Add a comment	11.1mi, 1:14:00 Running - General Brae Toll, Old Dailly, Hawkhill, about turned at Bargany Gardens, Old Dailly, Brae Toll, large lap of the houses then home. Rest day tomorrow so ended the week on 71 miles 😊 Split Summary === 1) 1m - 6:42(6:42/m) 137/189bpm 103cal 8.95/10.58mph 2) 1m - 6:40(6:40/m) 171/184bpm 136cal 8.99/9.41mph 3) 1m - 6:25(6:25/m) 175/205bpm 133cal 9.35/9.71mph 4) 1m - 6:40(6:40/m) 190/203bpm 144cal 8.99/9.37mph 5) 1m - 6:45(6:45/m) 193/199bpm 146cal 8.89/9.25mph 6) 1m - 6:43(6:43/m) 194/202bpm 145cal 8.93/9.68mph 7) 1m - 6:38(6:38/m) 193/197bpm 144cal 9.04/9.96mph 8) 1m - 6:33(6:33/m) 192/200bpm 142cal 9.15/9.71mph 9) 1m - 6:50(6:50/m) 195/201bpm 147cal 8.78/9.18mph 10) 1m - 6:47(6:47/m) 192/198bpm 147cal 8.84/9.41mph 11) 1m - 6:50(6:50/m) 185/199bpm 147cal 8.78/9.25mph 12) 0.07m - 25(6:09/m) 185/186bpm 9cal 9.75/9.75mph Add a comment	-	17.2mi, 1:59:59 Running - Long Run Prom, round boatyard, golf course, Old Dailly, Garryloop, Penkill, Tormitchell, Pinmore and home. Left leg/inner thigh discomfort from the start and didn’t ease off. Last 3 mile downhill wasn’t pretty with a wobbly leg 🤦‍♀️ Split Summary === 1) 1m - 6:27(6:27/m) 131/159bpm 95cal 9.3/11.12mph 2) 1m - 6:31(6:31/m) 134/137bpm 99cal 9.2/9.48mph 3) 1m - 6:42(6:42/m) 138/147bpm 104cal 8.95/9.29mph 4) 1m - 6:41(6:41/m) 132/141bpm 93cal 8.97/9.33mph 5) 1m - 6:51(6:51/m) 134/166bpm 95cal 8.76/9.31mph 6) 1m - 6:53(6:53/m) 133/152bpm 91cal 8.72/9.1mph 7) 1m - 7:09(7:09/m) 123/128bpm 62cal 8.4/8.83mph 8) 1m - 7:17(7:17/m) 124/136bpm 66cal 8.23/8.87mph 9) 1m - 7:18(7:18/m) 111/136bpm 40cal 8.22/9.33mph 10) 1m - 7:13(7:13/m) 108/132bpm 35cal 8.32/8.79mph 11) 1m - 6:54(6:54/m) 113/121bpm 41cal 8.7/9.04mph 12) 1m - 6:56(6:56/m) 115/119bpm 42cal 8.65/9.02mph 13) 1m - 7:03(7:03/m) 114/119bpm 42cal 8.52/9.02mph 14) 1m - 7:37(7:37/m) 113/119bpm 45cal 7.88/8.62mph 15) 1m - 6:58(6:58/m) 115/143bpm 50cal 8.61/9.04mph 16) 1m - 6:55(6:55/m) 114/121bpm 43cal 8.67/9.48mph 17) 1m - 7:04(7:04/m) 115/119bpm 48cal 8.5/9.02mph 18) 0.19m - 1:31(7:55/m) 112/116bpm 8cal 7.57/8.22mph Add a comment	10.2mi, 1:10:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at Girvan Mains and back way I came adding a lap of the houses on. Absolutely drenched however it was warm rain 😂🌧☔️ Left hip/thigh still tender and very discomforting ☹️ Split Summary === 1) 1m - 6:31(6:31/m) 126/140bpm 91cal 9.2/10.85mph 2) 1m - 6:33(6:33/m) 133/142bpm 99cal 9.17/9.41mph 3) 1m - 6:39(6:39/m) 137/143bpm 103cal 9.01/9.31mph 4) 1m - 6:37(6:37/m) 140/151bpm 104cal 9.08/9.5mph 5) 1m - 6:53(6:53/m) 139/151bpm 105cal 8.71/9.33mph 6) 1m - 6:48(6:48/m) 144/150bpm 110cal 8.82/9.14mph 7) 1m - 6:57(6:57/m) 138/143bpm 103cal 8.63/8.95mph 8) 1m - 7:10(7:10/m) 144/152bpm 113cal 8.36/8.52mph 9) 1m - 7:33(7:33/m) 147/157bpm 124cal 7.95/8.45mph 10) 1m - 7:02(7:02/m) 153/165bpm 121cal 8.52/8.93mph 11) 0.17m - 1:16(7:16/m) 154/156bpm 21cal 8.25/8.29mph Add a comment	6.5mi, 45:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at Girvan Mains and back way I came adding a lap of the houses on. Absolutely drenched however it was warm rain 😂🌧☔️ Left hip/thigh still tender and very discomforting ☹️ Split Summary === 1) 1m - 6:50(6:50/m) 114/126bpm 79cal 8.78/10mph 2) 1m - 6:59(6:59/m) 126/134bpm 95cal 8.59/9.56mph 3) 1m - 6:51(6:51/m) 130/154bpm 96cal 8.77/9.1mph 4) 1m - 6:48(6:48/m) 142/154bpm 107cal 8.83/8.95mph 5) 1m - 6:56(6:56/m) 145/154bpm 110cal 8.65/9.04mph 6) 1m - 7:04(7:04/m) 148/159bpm 115cal 8.5/8.7mph 7) 0.51m - 3:34(7:02/m) 159/173bpm 63cal 8.53/9mph Add a comment
Wed 29th Jul Jul 29	Thu 30th Jul Jul 30	Fri 31st Jul Jul 31	Sat 1st Aug Aug 1	Sun 2nd Aug Aug 2	Mon 3rd Aug Aug 3	Tue 4th Aug Aug 4
6.5mi, 45:00 Running - General Out of the hotel, through Newtonmore as far as the path adjacent to the road allowed, about turned, looped to the train station and along golf course and back into the town. Through the town towards Kingussie and back to the hotel turning just before Kingussie. Hip/thigh better. Just a little tired from early rising 😴🌦 Split Summary === 1) 1m - 7:02(7:02/m) 105/112bpm 68cal 8.52/9.16mph 2) 1m - 7:00(7:00/m) 116/132bpm 81cal 8.57/8.72mph 3) 1m - 7:05(7:05/m) 126/138bpm 94cal 8.46/8.62mph 4) 1m - 7:01(7:01/m) 132/139bpm 99cal 8.54/9.31mph 5) 1m - 6:46(6:46/m) 132/137bpm 94cal 8.86/9.33mph 6) 1m - 6:57(6:57/m) 136/157bpm 101cal 8.63/9.12mph 7) 0.46m - 3:07(6:44/m) 139/144bpm 47cal 8.9/8.97mph Add a comment	2.1mi, 15:00 Running - General Out of Hamilton Park, station brae, Avenue and home. Split Summary === 1) 1m - 7:02(7:02/m) 122/146bpm 93cal 8.53/9.52mph 2) 1m - 6:52(6:52/m) 127/136bpm 95cal 8.73/9.33mph 3) 0.14m - 1:06(7:40/m) 124/126bpm 14cal 7.83/8.95mph Add a comment 6.4mi, 36:20 Running - General Hamilton Park for 6 x 1 mile reps with roughly a third of a lap jog recovery. Lower right side of my back was tender on the last two. Other than that went ok! Split Summary === 1) 1m - 5:25(5:25/m) 118/166bpm 66cal 11.08/12.65mph 2) 0.08m - 30(6:15/m) 131/137bpm 7cal 9.6/11.08mph 3) 1m - 5:27(5:27/m) 120/127bpm 67cal 11.01/11.48mph 4) 0.06m - 27(7:13/m) 115/116bpm 4cal 8.31/10.77mph 5) 1m - 5:35(5:35/m) 119/126bpm 65cal 10.76/11.1mph 6) 0.07m - 24(5:58/m) 121/125bpm 4cal 10.06/10.81mph 7) 1m - 5:35(5:35/m) 125/130bpm 70cal 10.75/11.04mph 8) 0.08m - 32(6:48/m) 117/132bpm 5cal 8.81/10.65mph 9) 1m - 5:47(5:47/m) 119/128bpm 60cal 10.38/10.9mph 10) 0.08m - 29(6:23/m) 118/119bpm 4cal 9.41/10.42mph 11) 1m - 5:48(5:48/m) 121/131bpm 62cal 10.36/10.92mph 12) 0.06m - 22(6:11/m) 123/127bpm 4cal 9.7/10.5mph Add a comment 2.2mi, 15:00 Running - General Plodded from Sunbed Towers to Hamilton Park via Avenue and station brae Split Summary === 1) 1m - 6:49(6:49/m) 121/128bpm 88cal 8.8/10.5mph 2) 1m - 6:53(6:53/m) 118/125bpm 81cal 8.72/9.27mph 3) 0.19m - 1:18(6:46/m) 116/124bpm 14cal 8.87/8.68mph Add a comment	10.6mi, 1:10:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came 💨🌤😎 Split Summary === 1) 1m - 6:56(6:56/m) 129/148bpm 100cal 8.66/9.89mph 2) 1m - 6:12(6:12/m) 139/159bpm 99cal 9.67/10.23mph 3) 1m - 6:14(6:14/m) 171/190bpm 122cal 9.61/9.79mph 4) 1m - 6:25(6:25/m) 185/196bpm 139cal 9.35/10.4mph 5) 1m - 6:27(6:27/m) 190/202bpm 140cal 9.3/10.58mph 6) 1m - 6:33(6:33/m) 195/200bpm 142cal 9.16/9.64mph 7) 1m - 6:42(6:42/m) 194/198bpm 145cal 8.95/9.79mph 8) 1m - 6:50(6:50/m) 193/200bpm 148cal 8.78/9.79mph 9) 1m - 6:55(6:55/m) 180/197bpm 145cal 8.68/9.68mph 10) 1m - 6:41(6:41/m) 176/196bpm 137cal 8.97/10.92mph 11) 0.59m - 4:03(6:53/m) 175/182bpm 87cal 8.72/10.25mph Add a comment	11.1mi, 1:13:00 Running - General Brae Toll, Old Dailly, Hawkhill, about turned at Bargany Gardens, Old Dailly, Brae Toll, large lap of the houses then home 🌤😎 Finished the week on 73 miles Split Summary === 1) 1m - 6:39(6:39/m) 142/184bpm 109cal 9.01/10.31mph 2) 1m - 6:34(6:34/m) 138/145bpm 103cal 9.15/9.58mph 3) 1m - 6:19(6:19/m) 139/144bpm 99cal 9.5/9.87mph 4) 1m - 6:28(6:28/m) 141/146bpm 101cal 9.28/10.27mph 5) 1m - 6:44(6:44/m) 148/157bpm 111cal 8.91/10.14mph 6) 1m - 6:39(6:39/m) 146/157bpm 107cal 9.03/10.12mph 7) 1m - 6:30(6:30/m) 145/157bpm 104cal 9.23/9.6mph 8) 1m - 6:34(6:34/m) 146/150bpm 107cal 9.14/9.54mph 9) 1m - 6:49(6:49/m) 151/178bpm 114cal 8.8/9.18mph 10) 1m - 6:46(6:46/m) 157/165bpm 119cal 8.88/9.25mph 11) 1m - 6:39(6:39/m) 163/188bpm 124cal 9.01/9.54mph 12) 0.05m - 20(6:53/m) 162/167bpm 6cal 8.73/9.37mph Add a comment	17.5mi, 2:00:00 Running - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, golf course, round boatyard, Prom, about turned at Ainslie Manor and headed for home. Tired towards end which is standard nowadays 🤷‍♀️😴🌤😎 Split Summary === 1) 1m - 6:44(6:44/m) 124/134bpm 92cal 8.91/9.66mph 2) 1m - 6:38(6:38/m) 134/145bpm 100cal 9.05/9.35mph 3) 1m - 6:34(6:34/m) 133/152bpm 96cal 9.15/9.56mph 4) 1m - 6:42(6:42/m) 135/146bpm 98cal 8.95/9.56mph 5) 1m - 6:50(6:50/m) 135/144bpm 98cal 8.79/9.12mph 6) 1m - 6:45(6:45/m) 106/123bpm 32cal 8.88/9.89mph 7) 1m - 6:42(6:42/m) 117/122bpm 53cal 8.97/9.54mph 8) 1m - 6:39(6:39/m) 113/128bpm 43cal 9.02/9.27mph 9) 1m - 7:09(7:09/m) 113/121bpm 46cal 8.39/8.93mph 10) 1m - 6:59(6:59/m) 123/175bpm 64cal 8.59/8.75mph 11) 1m - 6:54(6:54/m) 129/143bpm 83cal 8.7/9.27mph 12) 1m - 6:59(6:59/m) 144/183bpm 105cal 8.59/9.12mph 13) 1m - 6:58(6:58/m) 142/148bpm 109cal 8.6/9.14mph 14) 1m - 6:51(6:51/m) 158/199bpm 122cal 8.75/9.23mph 15) 1m - 7:07(7:07/m) 185/199bpm 153cal 8.42/8.89mph 16) 1m - 7:03(7:03/m) 195/200bpm 152cal 8.5/8.87mph 17) 1m - 7:04(7:04/m) 193/202bpm 152cal 8.48/8.95mph 18) 0.47m - 3:21(7:12/m) 192/198bpm 72cal 8.33/8.64mph Add a comment	10.6mi, 1:12:00 Running - General Earlier than planned plod however bounced along ok. Mill Road, Prom, round boatyard, golf course,about turned at roundabout outside the hospital and back way I came. Split Summary === 1) 1m - 7:09(7:09/m) 106/112bpm 72cal 8.4/9.66mph 2) 1m - 6:31(6:31/m) 121/127bpm 84cal 9.21/9.39mph 3) 1m - 6:43(6:43/m) 124/127bpm 89cal 8.93/9.25mph 4) 1m - 6:40(6:40/m) 130/134bpm 95cal 9.01/9.29mph 5) 1m - 6:45(6:45/m) 129/139bpm 89cal 8.88/9.31mph 6) 1m - 6:36(6:36/m) 121/125bpm 68cal 9.1/9.54mph 7) 1m - 6:45(6:45/m) 118/124bpm 59cal 8.89/10.29mph 8) 1m - 6:48(6:48/m) 120/125bpm 64cal 8.82/9.12mph 9) 1m - 6:54(6:54/m) 115/122bpm 50cal 8.69/9.04mph 10) 1m - 7:00(7:00/m) 119/123bpm 59cal 8.58/9.33mph 11) 0.6m - 4:10(6:59/m) 122/124bpm 39cal 8.59/9.33mph Add a comment	-

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1500m	2	4:18 4:37/mi	89.08														4:18 89.08	4:24 87.73
3000m	10	8:59 4:49/mi	91.85													9:04 88.89	9:02 89.92	9:02 90.62	8:59 91.85	9:13 90.24
4km	12	12:39 5:05/mi	81.10		12:52 77.64	12:40 79.34	12:39 79.45				14:14 73.24	13:58 75.20	13:03 81.09	13:50 77.09	13:15 81.10
2.7mi	1	13:21 4:57/mi	87.99					13:21 87.99
3mi	5	15:08 5:03/mi	88.50							15:08 86.30	15:12 86.53				15:21 88.50	15:31 88.23		16:48 82.36
3.1mi	2	16:48 5:25/mi	79.77						16:48 79.77
5km	94	15:02 4:50/mi	92.46				15:39 84.68	15:52 84.06	16:06 83.42		15:22 88.64	15:37 87.84	15:02 91.90	15:16 91.45	15:29 90.87	15:20 92.46	15:39 90.89	15:49 90.60	15:47 91.47	16:48 86.59
3.2mi	1	16:42 5:18/mi	81.54						16:42 81.54
3.3mi	1	16:50 5:11/mi	83.46					16:50 83.46
3.7mi	5	18:34 5:04/mi	87.43								18:34 86.42	18:39 86.65	18:57 85.89	18:45 87.43	19:14 86.17
4mi	1	23:07 5:47/mi	74.28					23:07 74.28
4.8mi	3	24:23 5:05/mi	85.03			24:23 85.03	24:30 85.01
8km	14	24:37 4:57/mi	91.97		35:56 59.75						27:39 80.63		24:37 91.97			29:25 79.20				29:12 81.30
5mi	13	25:01 5:00/mi	89.62		28:00 76.82	26:02 83.33	26:02 83.33	25:45 84.70	25:01 87.70	26:52 82.22	26:02 85.49		25:13 89.62	25:57 88.93
5.5mi	6	29:22 5:20/mi	82.14				29:22 81.26	30:03 79.84		29:35 82.14
9km	4	33:34 6:00/mi	73.61						37:18 66.24	33:34 73.61
5.8mi	1	32:44 5:39/mi	77.57					32:44 77.57
5.9mi	7	30:04 5:08/mi	89.86									30:04 87.45	30:10 87.85	30:46 86.81	31:09 88.51	30:55 89.86	30:45 88.99	32:32 84.80
6mi	4	30:59 5:10/mi	86.37						33:23 79.60		30:59 86.37
10km	102	31:29 5:04/mi	92.30	34:53 77.04	32:23 83.27	32:50 82.13	32:18 83.81	32:22 84.04	32:05 85.78	32:20 85.11	31:47 87.87	31:35 88.80	31:36 89.50	31:29 92.30	32:26 90.29	32:43 90.19	32:52 88.43	32:28 90.26
12km	6	40:59 5:30/mi	83.54						40:59 80.70	41:48 79.61	42:20 79.13		41:44 81.53		42:19 83.54
12.5km	2	41:23 5:20/mi	88.98											41:32 86.01	41:23 88.98
10mi	11	51:39 5:10/mi	92.18		57:32 76.76				53:51 83.27		54:03 83.97	52:40 86.80	51:39 89.21	55:04 84.36	52:22 91.65	52:29 92.18	53:35 88.85
10.2mi	1	55:46 5:28/mi	81.00			55:46 81.00
13.1mi	65	1:08:56 5:16/mi	92.40	1:19:53 73.28	1:13:06 80.08	1:12:26 81.01	1:12:08 81.59	1:12:05 81.96	1:09:42 85.15	1:10:07 85.10	1:10:08 85.60	1:09:30 86.98	1:11:16 85.48	1:10:05 87.63	1:08:56 92.40	1:10:40 91.62	1:11:49 90.15	1:12:29 88.35	1:14:00 87.28
26.2mi	16	2:27:20 5:37/mi	87.63			2:37:27 78.72	2:35:30 80.01	2:42:47 76.78	2:38:37 78.80	2:32:04 82.64	2:31:05 84.26	2:29:10 85.34	2:27:20 87.07	2:28:03 87.56	2:31:01 87.63		2:33:12 87.28
50km	1	3:13:45 6:14/mi	84.63																3:13:45 84.63

2020	Distance	Date	Result	WAVA
Girvan Civic Week Sprint Triathon	750metres/20km/5km	18 Jul	/ /	0.00%
Girvan Prom parkrun	5km	14 Mar	17:26	83.44%
Girvan Prom parkrun	5km	7 Mar	18:09	80.15%
Girvan Prom parkrun	5km	29 Feb	18:21	79.27%
Girvan Prom parkrun	5km	15 Feb	19:12	75.76%
Lindsays' Scottish Athletics Masters Cross Country Championships	8km	8 Feb	29:12	81.30%
Girvan Prom parkrun	5km	1 Feb	18:06	80.37%
Girvan Prom parkrun	5km	18 Jan	17:12	84.57%
Girvan Prom parkrun	5km	4 Jan	16:48	86.59%
GAA Miler Meet	3000mi	3 Jan	9:13	90.24%
Girvan Prom Parkrun	5km	1 Jan	16:52	86.25%
2019	Distance	Date	Result	WAVA
Girvan Prom parkrun	5km	28 Dec	17:59	80.89%
Girvan Prom parkrun	5km	21 Dec	17:27	83.36%
Girvan Prom parkrun	5km	14 Dec	18:19	79.42%
Girvan Prom parkrun	5km	7 Dec	17:44	82.03%
Girvan Prom parkrun	5km	23 Nov	17:04	85.23%
Girvan Prom parkrun	5km	16 Nov	17:17	84.17%
Girvan Prom parkrun	5km	9 Nov	18:02	80.67%
Girvan Prom parkrun	5km	2 Nov	16:49	86.50%
Girvan Prom parkrun	5km	26 Oct	17:32	82.97%
Girvan Prom parkrun	5km	12 Oct	17:24	83.60%
Girvan Prom parkrun	5km	5 Oct	18:04	80.52%
Great Scottish Run Half Marathon	13.1mi	29 Sep	1:14:00	87.28%
Girvan Prom parkrun	5km	7 Sep	17:06	84.43%
Girvan Prom parkrun	5km	3 Aug	17:09	84.18%
Girvan Prom parkrun	5km	27 Jul	16:33	87.24%
East coast Singapore Park Run	5km	20 Jul	16:40	86.63%
Girvan Prom parkrun	5km	6 Jul	17:19	83.37%
Girvan Prom parkrun	5km	29 Jun	17:17	83.53%
Girvan Civic Week Sprint Triathon	750metres/20km/5km	29 Jun	24:21 / 37:29 / 17:56	0.00%
Girvan Prom parkrun	5km	22 Jun	17:22	83.13%
Girvan Prom parkrun	5km	15 Jun	17:16	83.62%
Girvan Prom parkrun	5km	8 Jun	17:09	84.18%
Girvan Prom parkrun	5km	1 Jun	16:49	85.85%
Girvan Prom parkrun	5km	25 May	17:09	84.18%
Girvan Prom parkrun	5km	18 May	17:15	83.70%
Girvan Prom parkrun	5km	11 May	16:57	85.18%
Girvan Prom parkrun	5km	4 May	17:15	83.70%

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