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Sunbed Athlete M45

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Race Times

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Mileage

Training

Blog

Cambuslang Harriers, Scottish Veteran Harriers Club

Races
391
Miles
57501
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

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

Current Status

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

Best Badges

This user has collected 136 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	325	0	0	0	0	0	0	0	0	0	0	0	325
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

Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
10.7mi, 1:10:00 Running - General Last plod of the year/decade heading out Brae Toll, Old Dailly, about turned at Bargany Gardens and back way I came adding a lap of the houses on 🏃‍♂️😎🌤❄️ Split Summary === 1) 1m - 6:38(6:38/m) 107/140bpm 67cal 9.04/10.12mph 2) 1m - 6:43(6:43/m) 109/115bpm 68cal 8.91/9.33mph 3) 1m - 6:25(6:25/m) 119/139bpm 75cal 9.35/9.81mph 4) 1m - 6:39(6:39/m) 138/149bpm 103cal 9.02/9.23mph 5) 1m - 6:42(6:42/m) 150/171bpm 113cal 8.95/9.33mph 6) 1m - 6:31(6:31/m) 152/160bpm 111cal 9.2/10.18mph 7) 1m - 6:13(6:13/m) 156/161bpm 109cal 9.66/9.89mph 8) 1m - 6:19(6:19/m) 154/165bpm 106cal 9.49/10.27mph 9) 1m - 6:39(6:39/m) 157/161bpm 116cal 9.03/9.46mph 10) 1m - 6:30(6:30/m) 153/159bpm 110cal 9.23/9.6mph 11) 0.7m - 4:40(6:38/m) 153/156bpm 78cal 9.04/9.56mph Add a comment	3.2mi, 21:00 Running - General After volunteering at Parkrun headed along Prom, Mill Road and home 💨🏃‍♂️ Split Summary === 1) 1m - 6:36(6:36/m) 133/142bpm 99cal 9.1/11.71mph 2) 1m - 6:57(6:57/m) 138/153bpm 110cal 8.61/9.68mph 3) 1m - 6:16(6:16/m) 138/149bpm 97cal 9.59/12.67mph 4) 0.18m - 1:12(6:50/m) 141/145bpm 19cal 8.78/9.56mph Add a comment 3.1mi, 16:52 Running - parkrun Girvan Prom Parkrun #74 First place 💨🏃‍♂️ Had Handsome Rob alongside One this morning for Parkrun volunteering duties. We both shard the barcode scanning then tucked into some of the goodies that were on offer from other Parkrun participants and volunteers 🍷🍪🍰☺️ Split Summary === 1) 1m - 5:35(5:35/m) 135/162bpm 82cal 10.74/13.02mph 2) 1m - 5:32(5:32/m) 145/155bpm 90cal 10.84/11.81mph 3) 1m - 5:13(5:13/m) 154/170bpm 90cal 11.5/12.48mph 4) 0.12m - 32(4:32/m) 156/158bpm 8cal 13.26/12.65mph Add a comment 2.5mi, 16:00 Running - General Headed to Parkrun start area via Avenue adding out to Pier end and back 💨🏃‍♂️ Split Summary === 1) 1m - 6:39(6:39/m) 142/153bpm 104cal 9.02/10.31mph 2) 1m - 6:23(6:23/m) 139/153bpm 98cal 9.4/9.68mph 3) 0.46m - 2:58(6:29/m) 137/143bpm 44cal 9.26/10.06mph Add a comment	9.3mi, 1:00:00 Running - General Mill Road, Prom, out to Pier end and back, round boatyard, golf course, Brae Toll, Prom, Henrietta St then home 💨💨🏃‍♂️ Split Summary === 1) 1m - 7:07(7:07/m) 157/170bpm 127cal 8.43/9.83mph 2) 1m - 6:07(6:07/m) 182/193bpm 132cal 9.8/10.1mph 3) 1m - 6:05(6:05/m) 181/188bpm 131cal 9.87/10.04mph 4) 1m - 6:20(6:20/m) 184/188bpm 137cal 9.48/10.33mph 5) 1m - 6:19(6:19/m) 186/193bpm 137cal 9.49/10.04mph 6) 1m - 6:27(6:27/m) 184/197bpm 139cal 9.29/9.75mph 7) 1m - 6:43(6:43/m) 180/184bpm 145cal 8.93/9.29mph 8) 1m - 6:36(6:36/m) 178/183bpm 142cal 9.1/9.58mph 9) 1m - 6:23(6:23/m) 177/182bpm 138cal 9.41/10mph 10) 0.27m - 1:53(7:00/m) 177/182bpm 40cal 8.58/8.85mph Add a comment	2.9mi, 20:00 Running - General Out of the Emirates Arena, London Road, Glasgow Green and along Argyle St to Central station. Split Summary === 1) 1m - 6:58(6:58/m) 132/140bpm 103cal 8.61/9.35mph 2) 1m - 7:00(7:00/m) 134/140bpm 105cal 8.56/9.33mph 3) 0.86m - 6:02(7:03/m) 135/142bpm 90cal 8.52/8.85mph Add a comment 1.9mi, 9:13 Running - Race SCOTTISH ATHLETICS NATIONAL INDOOR 3000m CHAMPIONSHIPS at Emirates Arena Glasgow 5th in the heat First M45-49 for a RECORD BREAKING CLEAN SWEEP OF AGE GROUP TITLES 🥇🥇🥇🥇🥇🏃‍♂️ Away off too fast and was feeling it on the last 3-4 laps. See blog!!! Split Summary === 1) 1.86m - 9:13(4:57/m) 12.14/0mph Add a comment 2.2mi, 15:00 Running - General Out of the Emirates Arena, up London Road about turning at 7 mins and back to the Emirates Arena adding a lap of the car parks on. Split Summary === 1) 1m - 6:42(6:42/m) 142/168bpm 105cal 8.96/9.98mph 2) 1m - 6:45(6:45/m) 146/171bpm 111cal 8.89/9.93mph 3) 0.24m - 1:33(6:26/m) 161/173bpm 29cal 9.33/9.31mph Add a comment	3.2mi, 21:00 Running - General Headed back home along Prom, Mill Road then home. Finished the week on 71 miles 😊 Split Summary === 1) 1m - 6:34(6:34/m) 177/200bpm 132cal 9.13/11.19mph 2) 1m - 6:46(6:46/m) 184/194bpm 143cal 8.86/10.33mph 3) 1m - 6:16(6:16/m) 190/197bpm 132cal 9.57/10.06mph 4) 0.21m - 1:23(6:39/m) 186/195bpm 29cal 9.01/9.41mph Add a comment 3.1mi, 16:48 Running - parkrun Girvan Prom Parkrun #75 First place 💨🏃‍♂️ Split Summary === 1) 1m - 5:33(5:33/m) 176/193bpm 113cal 10.83/12.44mph 2) 1m - 5:25(5:25/m) 190/195bpm 114cal 11.06/11.69mph 3) 1m - 5:22(5:22/m) 191/196bpm 113cal 11.19/12.86mph 4) 0.1m - 28(4:38/m) 192/194bpm 9cal 12.97/12.75mph Add a comment 2.3mi, 15:00 Running - General Plodded to Parkrun start area via Avenue Split Summary === 1) 1m - 6:41(6:41/m) 170/177bpm 134cal 8.99/10mph 2) 1m - 6:37(6:37/m) 178/194bpm 141cal 9.06/9.31mph 3) 0.25m - 1:42(6:43/m) 187/194bpm 36cal 8.93/9.25mph Add a comment	26.5mi, 2:55:00 Running - Long Run Pinmore, Assel Burn, Barr, Penkill, Garryloop, Cairnhill, past factories, golf course, round boatyard, Prom, Mill Road, Prom, Henrietta St and home 🏃‍♀️ Split Summary === 1) 1m - 7:00(7:00/m) 110/141bpm 74cal 8.58/9.6mph 2) 1m - 6:53(6:53/m) 112/121bpm 73cal 8.69/9.04mph 3) 1m - 6:32(6:32/m) 113/117bpm 66cal 9.18/9.75mph 4) 1m - 6:17(6:17/m) 113/117bpm 59cal 9.54/10.54mph 5) 1m - 6:09(6:09/m) 115/119bpm 59cal 9.74/10.35mph 6) 1m - 6:44(6:44/m) 116/135bpm 66cal 8.9/10.37mph 7) 1m - 6:15(6:15/m) 119/125bpm 64cal 9.59/10.67mph 8) 1m - 6:24(6:24/m) 123/131bpm 71cal 9.36/9.87mph 9) 1m - 6:27(6:27/m) 120/124bpm 63cal 9.31/10.12mph 10) 1m - 6:29(6:29/m) 120/125bpm 61cal 9.24/9.93mph 11) 1m - 6:19(6:19/m) 119/130bpm 55cal 9.5/9.79mph 12) 1m - 6:43(6:43/m) 142/177bpm 98cal 8.94/9.79mph 13) 1m - 6:55(6:55/m) 148/153bpm 112cal 8.68/9.31mph 14) 1m - 6:18(6:18/m) 152/161bpm 105cal 9.54/9.83mph 15) 1m - 6:12(6:12/m) 152/157bpm 103cal 9.68/10.56mph 16) 1m - 6:10(6:10/m) 154/159bpm 104cal 9.72/10.12mph 17) 1m - 6:18(6:18/m) 151/164bpm 101cal 9.52/10.02mph 18) 1m - 7:02(7:02/m) 147/153bpm 107cal 8.52/9.56mph 19) 1m - 6:29(6:29/m) 155/164bpm 110cal 9.25/9.5mph 20) 1m - 6:46(6:46/m) 153/163bpm 110cal 8.86/9.91mph 21) 1m - 6:42(6:42/m) 154/166bpm 110cal 8.95/9.43mph 22) 1m - 6:47(6:47/m) 152/162bpm 108cal 8.84/9.48mph 23) 1m - 7:09(7:09/m) 151/161bpm 112cal 8.39/8.62mph 24) 1m - 7:07(7:07/m) 151/161bpm 111cal 8.44/8.79mph 25) 1m - 6:36(6:36/m) 150/157bpm 101cal 9.1/9.52mph 26) 1m - 6:39(6:39/m) 150/157bpm 101cal 9.02/9.2mph 27) 0.52m - 3:35(6:57/m) 151/158bpm 55cal 8.64/8.97mph Add a comment	10.7mi, 1:10:00 Running - General Just under 24 hours recovery before heading out Brae Toll, Old Dailly, about turned at Bargany Gardens (34 mins) and back way I came adding a lap of the houses then home (36 mins) 💨💨☔️☔️🏃‍♂️ Split Summary === 1) 1m - 6:33(6:33/m) 118/130bpm 81cal 9.17/9.77mph 2) 1m - 6:21(6:21/m) 123/131bpm 81cal 9.45/10.71mph 3) 1m - 6:18(6:18/m) 133/138bpm 92cal 9.51/9.89mph 4) 1m - 6:25(6:25/m) 139/166bpm 96cal 9.36/9.52mph 5) 1m - 6:34(6:34/m) 152/168bpm 110cal 9.13/9.52mph 6) 1m - 6:36(6:36/m) 161/181bpm 119cal 9.09/10.69mph 7) 1m - 6:19(6:19/m) 164/170bpm 117cal 9.49/9.6mph 8) 1m - 6:34(6:34/m) 176/194bpm 134cal 9.14/9.64mph 9) 1m - 7:14(7:14/m) 178/194bpm 152cal 8.3/9.68mph 10) 1m - 6:45(6:45/m) 177/181bpm 142cal 8.9/9.33mph 11) 0.66m - 4:22(6:38/m) 175/182bpm 92cal 9.04/9.25mph Add a comment
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
11.5mi, 1:15:00 Running - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, Prom, lap of the houses then home 💨💨🏃‍♂️ Gusts throughout the plod. Worst of all was the Prom section 😱 Split Summary === 1) 1m - 6:35(6:35/m) 120/140bpm 82cal 9.12/9.75mph 2) 1m - 6:25(6:25/m) 117/121bpm 75cal 9.34/10.56mph 3) 1m - 6:13(6:13/m) 119/133bpm 72cal 9.65/9.85mph 4) 1m - 6:17(6:17/m) 125/131bpm 79cal 9.55/9.81mph 5) 1m - 6:37(6:37/m) 133/170bpm 92cal 9.08/10.08mph 6) 1m - 6:11(6:11/m) 146/179bpm 100cal 9.7/10.18mph 7) 1m - 6:15(6:15/m) 150/164bpm 103cal 9.6/10.92mph 8) 1m - 6:12(6:12/m) 141/154bpm 93cal 9.68/10.18mph 9) 1m - 6:37(6:37/m) 141/151bpm 98cal 9.06/10.23mph 10) 1m - 6:43(6:43/m) 139/143bpm 96cal 8.93/9.87mph 11) 1m - 7:24(7:24/m) 139/143bpm 104cal 8.11/9.46mph 12) 0.54m - 3:31(6:31/m) 137/175bpm 45cal 9.2/11mph Add a comment	2.4mi, 16:00 Running - General Out of Hamilton Park, station brae, Avenue then home. Split Summary === 1) 1m - 6:45(6:45/m) 138/144bpm 110cal 8.89/9.85mph 2) 1m - 6:47(6:47/m) 142/146bpm 115cal 8.85/9.2mph 3) 0.37m - 2:28(6:41/m) 143/146bpm 41cal 8.98/9.2mph Add a comment 6.3mi, 34:30 Running - Track Session 6 x 1 mile reps at Hamilton Park with roughly quarter lap jog recovery Split Summary === 1) 1m - 5:28(5:28/m) 137/140bpm 85cal 10.98/12.25mph 2) 0.05m - 21(6:25/m) 142/144bpm 5cal 9.36/10.98mph 3) 1m - 5:25(5:25/m) 142/144bpm 88cal 11.07/11.27mph 4) 0.06m - 22(6:39/m) 147/151bpm 5cal 9.01/10.87mph 5) 1m - 5:26(5:26/m) 145/148bpm 90cal 11.04/11.33mph 6) 0.05m - 20(6:41/m) 152/158bpm 5cal 8.97/10.98mph 7) 1m - 5:23(5:23/m) 146/154bpm 88cal 11.16/11.35mph 8) 0.05m - 21(7:02/m) 149/152bpm 5cal 8.54/11.08mph 9) 1m - 5:29(5:29/m) 146/150bpm 90cal 10.96/11.42mph 10) 0.05m - 20(6:28/m) 148/150bpm 5cal 9.27/10.87mph 11) 1m - 5:23(5:23/m) 142/149bpm 84cal 11.13/11.29mph 12) 0.03m - 13(7:27/m) 144/150bpm 3cal 8.05/11.17mph Add a comment 2.3mi, 15:00 Running - General Headed to Hamilton Park via Avenue and station brae Split Summary === 1) 1m - 6:36(6:36/m) 140/149bpm 104cal 9.08/10.92mph 2) 1m - 6:25(6:25/m) 142/149bpm 103cal 9.34/9.71mph 3) 0.3m - 1:58(6:30/m) 134/135bpm 29cal 9.24/9.48mph Add a comment	10.2mi, 1:05:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at Girvan Mains and back way I came. Bounced along ok 🌤😎🏃‍♂️ Split Summary === 1) 1m - 6:39(6:39/m) 173/207bpm 139cal 9.03/11mph 2) 1m - 6:13(6:13/m) 179/203bpm 137cal 9.64/10.12mph 3) 1m - 6:27(6:27/m) 181/193bpm 145cal 9.3/9.5mph 4) 1m - 6:17(6:17/m) 177/199bpm 140cal 9.54/9.83mph 5) 1m - 6:34(6:34/m) 171/179bpm 142cal 9.13/10.14mph 6) 1m - 6:13(6:13/m) 171/182bpm 132cal 9.66/10.29mph 7) 1m - 6:15(6:15/m) 168/172bpm 129cal 9.59/9.93mph 8) 1m - 6:22(6:22/m) 165/171bpm 126cal 9.43/9.93mph 9) 1m - 6:33(6:33/m) 154/167bpm 110cal 9.16/10.42mph 10) 1m - 6:28(6:28/m) 149/159bpm 95cal 9.28/9.89mph 11) 0.15m - 59(6:34/m) 140/142bpm 8cal 9.14/9.06mph Add a comment	10.1mi, 1:02:00 Running - Steady-State Decent paced plod out to Bargany Gardens via Brae Toll, Old Dailly and back. Turned at 31 mins - 5.02 mile Home in 31 mins - 5.08 mile Split Summary === 1) 1m - 6:16(6:16/m) 121/146bpm 81cal 9.57/12.8mph 2) 1m - 6:07(6:07/m) 128/138bpm 87cal 9.8/10.16mph 3) 1m - 5:59(5:59/m) 127/135bpm 80cal 10.03/10.42mph 4) 1m - 6:14(6:14/m) 125/131bpm 78cal 9.61/9.89mph 5) 1m - 6:14(6:14/m) 129/143bpm 81cal 9.62/9.89mph 6) 1m - 6:02(6:02/m) 116/120bpm 49cal 9.95/11.25mph 7) 1m - 6:04(6:04/m) 118/133bpm 53cal 9.9/10.69mph 8) 1m - 6:13(6:13/m) 123/139bpm 65cal 9.65/9.96mph 9) 1m - 6:14(6:14/m) 118/124bpm 51cal 9.62/9.96mph 10) 1m - 6:00(6:00/m) 115/125bpm 43cal 9.99/12.21mph 11) 0.1m - 36(5:56/m) 118/119bpm 4cal 10.11/10.73mph Add a comment	2.2mi, 16:00 Running - General Plodded home from Hamilton Park via station brae and Avenue 💨💨🏃‍♀️ Finished the week on 90 mile 😊 Split Summary === 1) 1m - 7:13(7:13/m) 152/178bpm 130cal 8.31/10.33mph 2) 1m - 7:16(7:16/m) 169/189bpm 147cal 8.25/9.56mph 3) 0.23m - 1:30(6:44/m) 186/188bpm 34cal 8.91/9.64mph Add a comment 5.8mi, 33:00 Running - Track Session Hamilton Park for 20 x full laps with quarter lap jog recovery 💨💨🏃‍♀️ Split Summary === 1) 0.23m - 1:14(5:27/m) 111/130bpm 13cal 11.01/12.38mph 2) 0.06m - 23(6:11/m) 124/130bpm 5cal 9.7/11.02mph 3) 0.23m - 1:16(5:29/m) 124/127bpm 18cal 10.94/11.08mph 4) 0.06m - 23(6:12/m) 125/127bpm 5cal 9.67/10.56mph 5) 0.23m - 1:17(5:34/m) 124/126bpm 18cal 10.78/10.96mph 6) 0.06m - 21(6:04/m) 122/124bpm 4cal 9.88/11.02mph 7) 0.23m - 1:17(5:31/m) 125/127bpm 18cal 10.87/10.92mph 8) 0.06m - 22(6:28/m) 125/126bpm 4cal 9.27/10.92mph 9) 0.24m - 1:17(5:24/m) 126/130bpm 18cal 11.11/11.27mph 10) 0.06m - 23(6:56/m) 127/128bpm 5cal 8.66/10.87mph 11) 0.23m - 1:18(5:44/m) 135/141bpm 20cal 10.47/11.04mph 12) 0.06m - 24(6:06/m) 135/137bpm 6cal 9.83/10.4mph 13) 0.23m - 1:18(5:39/m) 135/146bpm 20cal 10.63/10.62mph 14) 0.06m - 21(6:14/m) 140/148bpm 6cal 9.62/10.71mph 15) 0.23m - 1:18(5:40/m) 140/154bpm 21cal 10.58/10.94mph 16) 0.06m - 22(6:29/m) 142/143bpm 6cal 9.26/10.94mph 17) 0.24m - 1:16(5:20/m) 140/143bpm 20cal 11.25/11.5mph 18) 0.06m - 23(6:16/m) 142/142bpm 6cal 9.57/11.29mph 19) 0.24m - 1:17(5:25/m) 139/141bpm 20cal 11.09/11.61mph 20) 0.06m - 23(6:06/m) 143/156bpm 6cal 9.85/10.96mph 21) 0.23m - 1:14(5:21/m) 156/176bpm 23cal 11.2/11.31mph 22) 0.06m - 20(6:04/m) 145/146bpm 5cal 9.88/11.31mph 23) 0.23m - 1:16(5:26/m) 149/152bpm 21cal 11.05/11.17mph 24) 0.06m - 22(6:15/m) 148/149bpm 6cal 9.59/11.1mph 25) 0.23m - 1:16(5:31/m) 146/154bpm 21cal 10.87/11.23mph 26) 0.06m - 23(6:29/m) 138/141bpm 6cal 9.26/11.04mph 27) 0.23m - 1:17(5:37/m) 141/144bpm 20cal 10.68/11.12mph 28) 0.06m - 23(6:08/m) 143/143bpm 6cal 9.78/10.56mph 29) 0.23m - 1:17(5:32/m) 141/143bpm 21cal 10.86/10.81mph 30) 0.06m - 22(6:13/m) 141/142bpm 6cal 9.65/10.87mph 31) 0.24m - 1:20(5:36/m) 141/144bpm 21cal 10.73/10.92mph 32) 0.05m - 20(6:44/m) 140/143bpm 5cal 8.92/10.87mph 33) 0.23m - 1:17(5:30/m) 134/143bpm 18cal 10.9/11.19mph 34) 0.06m - 23(6:12/m) 141/143bpm 6cal 9.67/11.08mph 35) 0.23m - 1:19(5:37/m) 137/140bpm 20cal 10.67/11.27mph 36) 0.06m - 22(6:14/m) 139/141bpm 5cal 9.63/10.62mph 37) 0.23m - 1:17(5:31/m) 147/166bpm 21cal 10.88/10.98mph 38) 0.06m - 22(6:18/m) 137/152bpm 5cal 9.52/10.94mph 39) 0.23m - 1:16(5:31/m) 136/138bpm 18cal 10.88/11.19mph 40) 0.06m - 20(5:56/m) 142/146bpm 5cal 10.13/11mph Add a comment 2.2mi, 15:00 Running - General Plodded over to Hamilton Park via Avenue and station brae 💨💨🏃‍♀️ Split Summary === 1) 1m - 6:59(6:59/m) 108/114bpm 75cal 8.58/9.54mph 2) 1m - 6:30(6:30/m) 121/136bpm 85cal 9.22/9.71mph 3) 0.21m - 1:30(7:11/m) 122/126bpm 20cal 8.35/9.25mph Add a comment	25mi, 2:47:00 Running - Long Run Mill Road, Prom, round boatyard, golf course, past factories, Cairnhill, Garryloop, Penkill, Barr, Assel Burn, Pinmore and home 🌤😎🏃‍♂️ Split Summary === 1) 1m - 6:51(6:51/m) 144/159bpm 114cal 8.76/10.1mph 2) 1m - 6:16(6:16/m) 171/186bpm 131cal 9.58/9.85mph 3) 1m - 6:32(6:32/m) 177/183bpm 144cal 9.18/9.41mph 4) 1m - 6:25(6:25/m) 186/191bpm 142cal 9.35/9.79mph 5) 1m - 6:24(6:24/m) 188/198bpm 142cal 9.37/10.1mph 6) 1m - 6:28(6:28/m) 185/199bpm 143cal 9.28/10.02mph 7) 1m - 6:43(6:43/m) 181/188bpm 149cal 8.93/9.46mph 8) 1m - 6:24(6:24/m) 174/183bpm 138cal 9.39/10.14mph 9) 1m - 7:16(7:16/m) 178/187bpm 161cal 8.26/10.08mph 10) 1m - 6:59(6:59/m) 176/189bpm 154cal 8.59/9.18mph 11) 1m - 6:38(6:38/m) 181/190bpm 146cal 9.05/9.46mph 12) 1m - 6:34(6:34/m) 178/184bpm 145cal 9.13/9.58mph 13) 1m - 6:13(6:13/m) 174/187bpm 134cal 9.64/10.06mph 14) 1m - 6:26(6:26/m) 178/189bpm 140cal 9.33/9.66mph 15) 1m - 6:40(6:40/m) 176/184bpm 145cal 9.01/9.37mph 16) 1m - 6:41(6:41/m) 175/182bpm 146cal 8.98/9.98mph 17) 1m - 6:49(6:49/m) 171/183bpm 144cal 8.81/9.93mph 18) 1m - 6:50(6:50/m) 176/187bpm 150cal 8.78/9.5mph 19) 1m - 7:00(7:00/m) 180/188bpm 155cal 8.58/10.9mph 20) 1m - 7:03(7:03/m) 176/181bpm 155cal 8.52/9.29mph 21) 1m - 7:08(7:08/m) 175/179bpm 156cal 8.4/9.06mph 22) 1m - 6:52(6:52/m) 175/184bpm 150cal 8.74/9.48mph 23) 1m - 6:37(6:37/m) 176/181bpm 146cal 9.07/9.52mph 24) 1m - 6:22(6:22/m) 175/180bpm 139cal 9.42/9.68mph 25) 1m - 6:47(6:47/m) 175/179bpm 149cal 8.84/9.68mph 26) 0.01m - 3(4:52/m) 178/180bpm 1cal 12.33/8.39mph Add a comment	10.5mi, 1:10:00 Running - General Brae Toll, Old Dailly, about turned at Bargany Gardens and back way I came 💨💨☔️☔️🏃‍♂️ Split Summary === 1) 1m - 6:40(6:40/m) 103/120bpm 62cal 8.98/9.39mph 2) 1m - 6:25(6:25/m) 114/118bpm 72cal 9.35/9.83mph 3) 1m - 6:26(6:26/m) 119/148bpm 74cal 9.33/10mph 4) 1m - 6:40(6:40/m) 135/157bpm 98cal 8.99/9.06mph 5) 1m - 6:47(6:47/m) 133/137bpm 97cal 8.84/9.23mph 6) 1m - 6:37(6:37/m) 136/168bpm 94cal 9.06/9.85mph 7) 1m - 6:16(6:16/m) 137/142bpm 91cal 9.57/9.81mph 8) 1m - 6:30(6:30/m) 133/141bpm 85cal 9.23/11.37mph 9) 1m - 6:52(6:52/m) 139/157bpm 101cal 8.75/9.23mph 10) 1m - 6:59(6:59/m) 151/170bpm 115cal 8.59/9.58mph 11) 0.54m - 3:48(6:59/m) 152/158bpm 63cal 8.58/9.27mph Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
11mi, 1:11:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back adding a lap of the houses on 💨🏃‍♂️ Split Summary === 1) 1m - 6:48(6:48/m) 163/183bpm 130cal 8.83/10.69mph 2) 1m - 6:05(6:05/m) 184/194bpm 130cal 9.86/10.12mph 3) 1m - 6:11(6:11/m) 187/192bpm 133cal 9.7/9.87mph 4) 1m - 6:17(6:17/m) 189/199bpm 135cal 9.54/9.98mph 5) 1m - 6:21(6:21/m) 187/195bpm 136cal 9.46/10mph 6) 1m - 6:16(6:16/m) 186/190bpm 134cal 9.58/9.71mph 7) 1m - 6:32(6:32/m) 186/190bpm 140cal 9.19/9.58mph 8) 1m - 6:43(6:43/m) 183/190bpm 144cal 8.93/9.54mph 9) 1m - 6:42(6:42/m) 179/187bpm 139cal 8.97/11.54mph 10) 1m - 6:33(6:33/m) 184/191bpm 141cal 9.17/11.5mph 11) 1m - 6:21(6:21/m) 178/188bpm 130cal 9.45/10.75mph 12) 0.03m - 12(7:02/m) 181/182bpm 4cal 8.53/8.93mph Add a comment	3mi, 21:00 Running - General Out of Hamilton Park, station brae, Avenue, lap of the houses then home 💨🏃‍♂️🌤😎 Split Summary === 1) 1m - 6:50(6:50/m) 118/122bpm 86cal 8.79/9.83mph 2) 1m - 7:03(7:03/m) 119/123bpm 86cal 8.52/9.02mph 3) 1m - 6:57(6:57/m) 118/124bpm 78cal 8.62/9.18mph 4) 0.03m - 11(6:25/m) 100/117bpm 1cal 9.36/8.31mph Add a comment 5.1mi, 30:00 Running - Track Session 10 x 2 full laps with quarter lap jog recovery. Very nimble jog which brought the overall pace down 💨🏃‍♂️🌤😎 Split Summary === 1) 0.45m - 2:31(5:35/m) 100/119bpm 22cal 10.75/13.69mph 2) 0.05m - 24(8:24/m) 107/109bpm 4cal 7.14/10.67mph 3) 0.45m - 2:31(5:38/m) 107/110bpm 25cal 10.64/10.71mph 4) 0.05m - 29(9:04/m) 105/108bpm 4cal 6.61/10.6mph 5) 0.45m - 2:31(5:36/m) 109/112bpm 26cal 10.72/10.87mph 6) 0.06m - 28(8:26/m) 111/112bpm 5cal 7.11/10.77mph 7) 0.45m - 2:34(5:40/m) 112/119bpm 27cal 10.6/11.1mph 8) 0.05m - 29(9:05/m) 114/118bpm 5cal 6.61/10.48mph 9) 0.46m - 2:32(5:34/m) 116/119bpm 28cal 10.78/11.04mph 10) 0.05m - 28(8:27/m) 116/117bpm 5cal 7.1/10.77mph 11) 0.46m - 2:32(5:33/m) 118/122bpm 30cal 10.82/11.12mph 12) 0.06m - 29(8:12/m) 117/120bpm 5cal 7.32/10.9mph 13) 0.46m - 2:33(5:30/m) 119/123bpm 30cal 10.9/11mph 14) 0.05m - 27(8:07/m) 112/115bpm 4cal 7.39/11.02mph 15) 0.46m - 2:34(5:36/m) 122/126bpm 31cal 10.71/11.06mph 16) 0.06m - 29(8:12/m) 124/128bpm 6cal 7.31/10.85mph 17) 0.46m - 2:35(5:37/m) 122/125bpm 31cal 10.67/11.33mph 18) 0.06m - 26(7:46/m) 123/124bpm 5cal 7.73/10.65mph 19) 0.45m - 2:34(5:41/m) 123/127bpm 31cal 10.55/11.02mph 20) 0.06m - 26(7:48/m) 124/128bpm 5cal 7.69/10.42mph Add a comment 2.3mi, 15:00 Running - General Headed over to Hamilton Park via Avenue and station brae 😎💨🏃‍♂️🌤 Split Summary === 1) 1m - 6:46(6:46/m) 98/108bpm 57cal 8.87/10.35mph 2) 1m - 6:29(6:29/m) 111/120bpm 69cal 9.27/9.79mph 3) 0.26m - 1:45(6:40/m) 110/112bpm 17cal 8.99/9.27mph Add a comment	11.2mi, 1:13:00 Running - General Lap of the houses then Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding another lap of the houses on 💨💨🏃‍♂️ Split Summary === 1) 1m - 7:10(7:10/m) 130/167bpm 103cal 8.37/11.4mph 2) 1m - 6:02(6:02/m) 143/154bpm 98cal 9.93/11.56mph 3) 1m - 6:12(6:12/m) 147/154bpm 102cal 9.68/9.83mph 4) 1m - 6:19(6:19/m) 156/166bpm 111cal 9.5/9.77mph 5) 1m - 6:23(6:23/m) 165/173bpm 121cal 9.41/9.91mph 6) 1m - 6:23(6:23/m) 177/189bpm 136cal 9.39/9.98mph 7) 1m - 6:34(6:34/m) 177/184bpm 140cal 9.14/9.73mph 8) 1m - 7:04(7:04/m) 175/182bpm 151cal 8.49/9.25mph 9) 1m - 6:49(6:49/m) 176/186bpm 145cal 8.8/9.12mph 10) 1m - 6:41(6:41/m) 176/184bpm 143cal 8.99/9.83mph 11) 1m - 6:21(6:21/m) 178/185bpm 136cal 9.44/10.23mph 12) 0.15m - 1:03(6:48/m) 176/183bpm 22cal 8.82/9.5mph Add a comment	11.6mi, 1:15:00 Running - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, out to Pier end and back, Prom and home 😎🏃‍♂️🌤 Split Summary === 1) 1m - 6:35(6:35/m) 176/190bpm 137cal 9.1/9.52mph 2) 1m - 6:24(6:24/m) 183/188bpm 136cal 9.38/9.68mph 3) 1m - 6:25(6:25/m) 186/192bpm 136cal 9.34/9.91mph 4) 1m - 6:21(6:21/m) 183/195bpm 135cal 9.44/9.77mph 5) 1m - 6:39(6:39/m) 175/185bpm 138cal 9.03/9.83mph 6) 1m - 6:17(6:17/m) 177/201bpm 133cal 9.56/9.71mph 7) 1m - 6:22(6:22/m) 176/181bpm 135cal 9.43/9.81mph 8) 1m - 6:19(6:19/m) 176/185bpm 134cal 9.5/9.89mph 9) 1m - 6:28(6:28/m) 177/189bpm 136cal 9.27/10.35mph 10) 1m - 6:39(6:39/m) 177/181bpm 141cal 9.02/9.6mph 11) 1m - 6:41(6:41/m) 178/194bpm 140cal 8.98/9.14mph 12) 0.58m - 3:50(6:34/m) 175/185bpm 79cal 9.14/9.62mph Add a comment	3.2mi, 21:00 Running - General After volunteering at Parkrun, barcode scanning, plodded along Prom, Mill Road then home. Finished the week on 88 miles 💨🏃‍♂️🌤😎 Split Summary === 1) 1m - 6:27(6:27/m) 123/129bpm 87cal 9.31/12.15mph 2) 1m - 6:44(6:44/m) 126/130bpm 93cal 8.9/9.25mph 3) 1m - 6:30(6:30/m) 130/136bpm 92cal 9.24/10.44mph 4) 0.18m - 1:20(7:32/m) 134/136bpm 20cal 7.97/9.6mph Add a comment 3.1mi, 17:12 Running - parkrun GIRVAN PROM PARKRUN #76 First place Stiff breeze 💨🏃‍♂️😎🌤 Felt tired and found it quite a struggle! Split Summary === 1) 1m - 5:30(5:30/m) 129/136bpm 78cal 10.9/12.38mph 2) 1m - 5:39(5:39/m) 138/143bpm 87cal 10.61/11.75mph 3) 1m - 5:30(5:30/m) 138/158bpm 83cal 10.9/11.52mph 4) 0.1m - 31(5:06/m) 142/144bpm 8cal 11.77/11.71mph Add a comment 2.4mi, 16:00 Running - General Plodded from Sunbed Towers to Parkrun start area 🌤💨🏃‍♂️😎 Split Summary === 1) 1m - 6:44(6:44/m) 154/173bpm 116cal 8.9/11.17mph 2) 1m - 6:32(6:32/m) 137/144bpm 97cal 9.18/10.14mph 3) 0.43m - 2:44(6:21/m) 140/144bpm 42cal 9.44/9.91mph Add a comment	23.3mi, 2:35:00 Running - Long Run Brae Toll, Old Dailly, Dailly, Kilkerran, through level crossing, Wallacetown, past factories, golf course, round boatyard, Prom, Mill Road, lap of the houses then home 🏃‍♂️🌤😎 Split Summary === 1) 1m - 6:33(6:33/m) 148/164bpm 111cal 9.16/10.18mph 2) 1m - 6:38(6:38/m) 161/170bpm 124cal 9.05/9.12mph 3) 1m - 6:30(6:30/m) 158/167bpm 118cal 9.24/9.62mph 4) 1m - 6:33(6:33/m) 155/162bpm 117cal 9.15/9.33mph 5) 1m - 6:42(6:42/m) 156/165bpm 120cal 8.95/9.68mph 6) 1m - 6:21(6:21/m) 157/162bpm 114cal 9.45/9.73mph 7) 1m - 6:22(6:22/m) 160/166bpm 117cal 9.44/10mph 8) 1m - 6:27(6:27/m) 162/176bpm 122cal 9.3/9.77mph 9) 1m - 6:37(6:37/m) 164/171bpm 127cal 9.08/10.18mph 10) 1m - 6:47(6:47/m) 164/172bpm 131cal 8.84/9.71mph 11) 1m - 6:49(6:49/m) 163/171bpm 129cal 8.81/9.41mph 12) 1m - 6:44(6:44/m) 164/170bpm 128cal 8.91/9.56mph 13) 1m - 6:35(6:35/m) 164/171bpm 125cal 9.11/9.54mph 14) 1m - 6:46(6:46/m) 165/171bpm 130cal 8.86/9.89mph 15) 1m - 6:51(6:51/m) 165/170bpm 131cal 8.76/9.02mph 16) 1m - 6:33(6:33/m) 166/170bpm 127cal 9.16/9.52mph 17) 1m - 6:36(6:36/m) 166/172bpm 128cal 9.08/9.39mph 18) 1m - 6:42(6:42/m) 164/170bpm 127cal 8.97/9.35mph 19) 1m - 6:48(6:48/m) 165/170bpm 131cal 8.82/9.04mph 20) 1m - 6:42(6:42/m) 165/169bpm 128cal 8.95/9.31mph 21) 1m - 6:48(6:48/m) 159/173bpm 114cal 8.82/11.02mph 22) 1m - 6:56(6:56/m) 165/170bpm 132cal 8.65/9.06mph 23) 1m - 6:43(6:43/m) 170/181bpm 137cal 8.94/9.64mph 24) 0.29m - 1:57(6:47/m) 176/180bpm 42cal 8.85/9.12mph Add a comment	10.2mi, 1:10:00 Running - General Earlier than of late plod up Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back. One off to Weegieland to see a lawyer regarding the work allegation mentioned in last blog. Time to roll the sleeves up and 🥊 Still very dark. Legs a little tender from yesterday’ long effort. Split Summary === 1) 1m - 7:19(7:19/m) 149/157bpm 117cal 8.19/10.48mph 2) 1m - 6:56(6:56/m) 147/156bpm 110cal 8.65/9.29mph 3) 1m - 6:43(6:43/m) 150/158bpm 109cal 8.93/9.1mph 4) 1m - 6:47(6:47/m) 151/158bpm 111cal 8.84/9.23mph 5) 1m - 6:49(6:49/m) 153/160bpm 113cal 8.81/9.39mph 6) 1m - 6:36(6:36/m) 154/158bpm 110cal 9.08/9.39mph 7) 1m - 6:55(6:55/m) 152/161bpm 113cal 8.67/9.43mph 8) 1m - 6:54(6:54/m) 156/185bpm 117cal 8.7/9.25mph 9) 1m - 6:59(6:59/m) 169/180bpm 135cal 8.59/8.91mph 10) 1m - 6:30(6:30/m) 171/187bpm 128cal 9.23/9.98mph 11) 0.22m - 1:31(7:01/m) 186/189bpm 31cal 8.54/9.25mph Add a comment
Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
11.1mi, 1:12:00 Running - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on to make up time/distance ☺️ Split Summary === 1) 1m - 6:42(6:42/m) 121/168bpm 83cal 8.95/9.6mph 2) 1m - 6:17(6:17/m) 127/154bpm 81cal 9.56/9.93mph 3) 1m - 6:15(6:15/m) 120/124bpm 68cal 9.6/8.91mph 4) 1m - 6:19(6:19/m) 127/144bpm 77cal 9.5/10.06mph 5) 1m - 6:24(6:24/m) 130/142bpm 83cal 9.39/10.52mph 6) 1m - 6:22(6:22/m) 135/151bpm 88cal 9.43/9.75mph 7) 1m - 6:38(6:38/m) 155/192bpm 105cal 9.05/9.43mph 8) 1m - 6:43(6:43/m) 185/189bpm 136cal 8.93/9.37mph 9) 1m - 6:34(6:34/m) 181/192bpm 131cal 9.13/10.58mph 10) 1m - 6:41(6:41/m) 181/208bpm 133cal 8.98/9.77mph 11) 1m - 6:31(6:31/m) 188/194bpm 132cal 9.22/10mph 12) 0.08m - 36(7:18/m) 188/189bpm 11cal 8.22/9.16mph Add a comment	2.2mi, 15:00 Running - General Out of Hamilton Park, station brae, Avenue and home. Split Summary === 1) 1m - 6:50(6:50/m) 144/159bpm 112cal 8.78/9.73mph 2) 1m - 6:45(6:45/m) 154/163bpm 118cal 8.9/9.2mph 3) 0.21m - 1:26(6:58/m) 155/156bpm 25cal 8.62/8.77mph Add a comment 5.8mi, 32:00 Running - Track Session 20 x full laps of Hamilton Park with quarter lap jog recovery. Split Summary === 1) 0.21m - 1:13(5:40/m) 148/156bpm 19cal 10.6/11.75mph 2) 0.06m - 22(5:56/m) 158/180bpm 6cal 10.11/10.67mph 3) 0.23m - 1:13(5:13/m) 146/149bpm 19cal 11.52/11.33mph 4) 0.06m - 23(6:01/m) 148/149bpm 6cal 9.98/11.35mph 5) 0.24m - 1:14(5:13/m) 146/151bpm 20cal 11.49/11.63mph 6) 0.06m - 21(5:55/m) 143/145bpm 5cal 10.14/11.54mph 7) 0.24m - 1:15(5:16/m) 149/151bpm 20cal 11.4/11.92mph 8) 0.06m - 21(5:33/m) 145/149bpm 5cal 10.82/11.56mph 9) 0.23m - 1:14(5:20/m) 146/150bpm 19cal 11.23/11.42mph 10) 0.06m - 22(5:52/m) 147/149bpm 6cal 10.24/11.42mph 11) 0.23m - 1:14(5:20/m) 148/150bpm 20cal 11.24/11.35mph 12) 0.06m - 22(6:10/m) 148/149bpm 5cal 9.72/11.33mph 13) 0.24m - 1:15(5:19/m) 148/154bpm 20cal 11.28/11.33mph 14) 0.06m - 20(5:49/m) 144/146bpm 5cal 10.31/11.37mph 15) 0.23m - 1:14(5:20/m) 149/151bpm 20cal 11.27/11.48mph 16) 0.06m - 20(5:56/m) 139/152bpm 5cal 10.12/11.48mph 17) 0.24m - 1:14(5:09/m) 136/149bpm 17cal 11.65/11.71mph 18) 0.06m - 22(6:33/m) 151/155bpm 6cal 9.17/11.63mph 19) 0.23m - 1:14(5:17/m) 145/149bpm 19cal 11.35/11.59mph 20) 0.06m - 22(5:58/m) 145/146bpm 5cal 10.05/11.29mph 21) 0.24m - 1:13(5:11/m) 146/160bpm 19cal 11.59/11.61mph 22) 0.06m - 21(6:15/m) 151/153bpm 5cal 9.61/11.65mph 23) 0.23m - 1:14(5:18/m) 148/150bpm 20cal 11.33/11.35mph 24) 0.06m - 22(6:14/m) 146/147bpm 5cal 9.62/11.35mph 25) 0.17m - 56(5:23/m) 147/151bpm 15cal 11.16/11.46mph 26) 0.01m - 4(5:27/m) 148/148bpm 1cal 11.02/11.48mph 27) 0.05m - 14(5:08/m) 146/147bpm 4cal 11.69/11.69mph 28) 0.03m - 19(9:21/m) 148/149bpm 4cal 6.41/11.75mph 29) 0.23m - 1:15(5:29/m) 140/148bpm 18cal 10.95/11.25mph 30) 0.06m - 23(6:17/m) 143/144bpm 6cal 9.56/11.12mph 31) 0.23m - 1:16(5:29/m) 144/153bpm 19cal 10.93/11.15mph 32) 0.06m - 22(5:56/m) 143/144bpm 5cal 10.12/11.02mph 33) 0.23m - 1:15(5:27/m) 146/149bpm 19cal 11.01/11.19mph 34) 0.06m - 21(6:06/m) 143/145bpm 5cal 9.84/11.27mph 35) 0.23m - 1:15(5:20/m) 139/144bpm 18cal 11.24/11.48mph 36) 0.06m - 22(6:31/m) 143/147bpm 5cal 9.2/11.48mph 37) 0.23m - 1:16(5:27/m) 146/149bpm 20cal 11/11.33mph 38) 0.06m - 24(6:48/m) 143/143bpm 5cal 8.83/11.17mph 39) 0.23m - 1:16(5:30/m) 143/144bpm 19cal 10.91/11.23mph 40) 0.06m - 24(6:23/m) 139/144bpm 5cal 9.4/10.98mph 41) 0.23m - 1:15(5:22/m) 139/147bpm 18cal 11.17/11.42mph 42) 0.05m - 18(6:14/m) 159/163bpm 5cal 9.62/11.19mph Add a comment 2.2mi, 15:00 Running - General Headed to Hamilton Park via Avenue and station brae Split Summary === 1) 1m - 6:43(6:43/m) 145/160bpm 107cal 8.93/10.52mph 2) 1m - 6:51(6:51/m) 147/153bpm 110cal 8.76/9.2mph 3) 0.2m - 1:26(7:05/m) 151/164bpm 24cal 8.47/9.25mph Add a comment	13.1mi, 1:25:00 Running - Long Run Brae Toll, Old Dailly, Hawkhill, Old Dailly, golf course, round boatyard, Prom, Mill Road, lap of the houses then home. Split Summary === 1) 1m - 6:26(6:26/m) 121/131bpm 84cal 9.32/12.21mph 2) 1m - 6:25(6:25/m) 121/125bpm 81cal 9.35/9.58mph 3) 1m - 6:18(6:18/m) 125/131bpm 83cal 9.52/9.81mph 4) 1m - 6:23(6:23/m) 133/147bpm 93cal 9.39/9.6mph 5) 1m - 6:23(6:23/m) 137/146bpm 96cal 9.41/10.23mph 6) 1m - 6:31(6:31/m) 135/142bpm 94cal 9.2/9.85mph 7) 1m - 6:24(6:24/m) 142/154bpm 101cal 9.38/9.52mph 8) 1m - 6:27(6:27/m) 138/147bpm 95cal 9.29/9.46mph 9) 1m - 6:35(6:35/m) 135/138bpm 90cal 9.11/9.58mph 10) 1m - 6:37(6:37/m) 136/153bpm 89cal 9.06/9.35mph 11) 1m - 6:33(6:33/m) 132/139bpm 77cal 9.17/10.92mph 12) 1m - 6:51(6:51/m) 138/158bpm 95cal 8.75/9.48mph 13) 1m - 6:25(6:25/m) 142/153bpm 98cal 9.34/10.04mph 14) 0.11m - 41(6:26/m) 139/141bpm 9cal 9.33/9.2mph Add a comment	11.4mi, 1:15:00 Running - General Prom, round boatyard, golf course, Old Dailly, Hawkhill, Old Dailly, Brae Toll and home Split Summary === 1) 1m - 6:39(6:39/m) 134/149bpm 103cal 9.01/11.21mph 2) 1m - 6:25(6:25/m) 142/152bpm 105cal 9.35/9.52mph 3) 1m - 6:35(6:35/m) 149/158bpm 112cal 9.12/9.62mph 4) 1m - 6:27(6:27/m) 153/158bpm 112cal 9.31/9.66mph 5) 1m - 6:32(6:32/m) 159/164bpm 119cal 9.19/9.71mph 6) 1m - 6:34(6:34/m) 160/163bpm 120cal 9.14/9.41mph 7) 1m - 6:43(6:43/m) 158/164bpm 122cal 8.93/10.08mph 8) 1m - 6:31(6:31/m) 163/168bpm 123cal 9.21/9.48mph 9) 1m - 6:33(6:33/m) 165/186bpm 127cal 9.16/9.62mph 10) 1m - 6:49(6:49/m) 163/169bpm 129cal 8.81/9.25mph 11) 1m - 6:40(6:40/m) 161/165bpm 124cal 9/9.41mph 12) 0.37m - 2:34(6:54/m) 160/166bpm 46cal 8.71/9.39mph Add a comment	3.3mi, 22:00 Running - General Out of Hamilton Park, Brae Toll and home. Finished the week on 90 mile 😊 Split Summary === 1) 1m - 6:33(6:33/m) 150/156bpm 114cal 9.15/10.67mph 2) 1m - 6:56(6:56/m) 146/152bpm 118cal 8.66/9.37mph 3) 1m - 6:46(6:46/m) 139/155bpm 105cal 8.86/10.71mph 4) 0.25m - 1:45(7:07/m) 137/141bpm 26cal 8.44/9.12mph Add a comment 6.3mi, 34:00 Running - Track Session 6 x 1 mile reps with quarter lap jog recovery at Hamilton Park Split Summary === 1) 1m - 5:13(5:13/m) 136/143bpm 82cal 11.51/13.36mph 2) 0.06m - 23(6:20/m) 140/140bpm 5cal 9.46/11.46mph 3) 1m - 5:17(5:17/m) 138/143bpm 83cal 11.37/11.79mph 4) 0.05m - 19(6:45/m) 131/132bpm 4cal 8.89/11.61mph 5) 1m - 5:12(5:12/m) 134/140bpm 78cal 11.53/13mph 6) 0.06m - 26(6:47/m) 135/136bpm 6cal 8.84/11.27mph 7) 1m - 5:23(5:23/m) 137/141bpm 83cal 11.16/11.65mph 8) 0.05m - 19(6:30/m) 140/142bpm 4cal 9.24/11.19mph 9) 1m - 5:17(5:17/m) 146/150bpm 87cal 11.36/11.86mph 10) 0.05m - 19(6:03/m) 148/153bpm 4cal 9.92/11.19mph 11) 1m - 5:28(5:28/m) 153/169bpm 94cal 10.97/11.63mph 12) 0.05m - 25(7:44/m) 154/155bpm 7cal 7.76/11mph Add a comment 1.1mi, 7:00 Running - General Just over four and a bit laps at Hamilton Park as warm up before session. Split Summary === 1) 1m - 6:09(6:09/m) 130/134bpm 91cal 9.76/11.4mph 2) 0.14m - 51(6:06/m) 134/137bpm 12cal 9.83/10mph Add a comment	23.3mi, 2:35:00 Running - Long Run Mill Road, Prom, round boatyard, golf course, past factories, through level crossing, Kilkerran, Dailly, Old Dailly, Brae Toll and home. Split Summary === 1) 1m - 6:26(6:26/m) 136/149bpm 100cal 9.32/11.65mph 2) 1m - 6:23(6:23/m) 140/146bpm 102cal 9.4/9.79mph 3) 1m - 6:24(6:24/m) 142/156bpm 104cal 9.38/9.58mph 4) 1m - 6:24(6:24/m) 147/159bpm 107cal 9.38/9.68mph 5) 1m - 6:20(6:20/m) 149/159bpm 107cal 9.46/9.91mph 6) 1m - 6:32(6:32/m) 152/158bpm 112cal 9.18/9.98mph 7) 1m - 6:46(6:46/m) 152/158bpm 116cal 8.86/9.46mph 8) 1m - 6:41(6:41/m) 147/153bpm 109cal 8.99/9.83mph 9) 1m - 6:27(6:27/m) 152/162bpm 106cal 9.29/10.29mph 10) 1m - 6:29(6:29/m) 156/163bpm 115cal 9.24/9.71mph 11) 1m - 6:46(6:46/m) 153/162bpm 116cal 8.86/9.27mph 12) 1m - 6:29(6:29/m) 150/157bpm 105cal 9.27/9.64mph 13) 1m - 6:35(6:35/m) 149/155bpm 103cal 9.1/9.58mph 14) 1m - 6:43(6:43/m) 145/151bpm 95cal 8.94/9.54mph 15) 1m - 6:49(6:49/m) 142/149bpm 83cal 8.81/9.08mph 16) 1m - 6:48(6:48/m) 136/143bpm 51cal 8.83/9.35mph 17) 1m - 6:52(6:52/m) 138/143bpm 57cal 8.74/9.23mph 18) 1m - 6:50(6:50/m) 140/148bpm 71cal 8.77/10.14mph 19) 1m - 6:35(6:35/m) 139/146bpm 66cal 9.1/9.71mph 20) 1m - 6:48(6:48/m) 139/144bpm 61cal 8.82/9.18mph 21) 1m - 6:46(6:46/m) 139/145bpm 62cal 8.86/9mph 22) 1m - 7:01(7:01/m) 136/145bpm 51cal 8.55/9.06mph 23) 1m - 6:52(6:52/m) 136/140bpm 44cal 8.74/9.18mph 24) 0.32m - 2:13(6:56/m) 135/138bpm 13cal 8.66/8.97mph 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
2.8mi	1	13:21 4:51/mi	89.17					13:21 89.17
3mi	5	15:08 5:03/mi	88.50							15:08 86.45	15:12 86.71				15:21 88.50	15:31 88.23		16:48 82.77
3.1mi	2	16:48 5:25/mi	79.88						16:48 79.88
5km	89	15:02 4:50/mi	92.46				15:39 84.72	15:52 84.15	16:06 83.53		15:22 88.82	15:37 88.06	15:02 92.17	15:16 91.45	15:29 90.87	15:20 92.46	15:39 91.30	15:49 91.05	15:47 91.96	16:48 87.09
3.2mi	1	16:42 5:18/mi	81.65						16:42 81.65
3.3mi	1	16:50 5:11/mi	83.57					16:50 83.57
3.7mi	5	18:34 5:04/mi	87.72								18:34 86.60	18:39 86.87	18:57 86.14	18:45 87.72	19:14 86.17
4mi	1	23:07 5:47/mi	74.39					23:07 74.39
4.8mi	3	24:23 5:05/mi	85.92			24:23 85.81	24:30 85.92
8km	13	24:37 4:57/mi	93.20		35:56 60.28						27:39 81.74		24:37 93.20			29:25 79.20
5mi	13	25:01 5:00/mi	90.83		28:00 77.43	26:02 84.23	26:02 84.23	25:45 85.71	25:01 88.86	26:52 83.36	26:02 86.67		25:13 90.83	25:57 88.93
5.5mi	6	29:22 5:20/mi	83.28				29:22 82.13	30:03 80.82		29:35 83.28
9km	4	33:34 6:00/mi	74.63						37:18 67.16	33:34 74.63
5.8mi	1	32:44 5:39/mi	79.28					32:44 79.28
5.9mi	7	30:04 5:08/mi	91.06									30:04 89.63	30:10 90.01	30:46 88.92	31:09 88.51	30:55 89.86	30:45 91.06	32:32 86.74
6mi	4	30:59 5:10/mi	88.54						33:23 81.57		30:59 88.54
10km	102	31:29 5:04/mi	92.32	34:53 78.22	32:23 84.71	32:50 83.55	32:18 85.44	32:22 85.82	32:05 90.11	32:20 87.22	31:47 90.06	31:35 90.98	31:36 91.67	31:29 92.30	32:26 90.29	32:43 90.19	32:52 90.49	32:28 92.32
12km	6	40:59 5:30/mi	83.54						40:59 82.41	41:48 81.41	42:20 80.98		41:44 83.41		42:19 83.54
12.5km	2	41:23 5:20/mi	88.98											41:32 87.97	41:23 88.98
10mi	11	51:39 5:10/mi	92.18		57:32 77.81				53:51 85.08		54:03 86.06	52:40 89.00	51:39 91.46	55:04 86.47	52:22 91.65	52:29 92.18	53:35 91.02
10.2mi	1	55:46 5:28/mi	82.24			55:46 82.24
13.1mi	65	1:08:56 5:16/mi	92.40	1:19:53 74.44	1:13:06 81.38	1:12:26 82.41	1:12:08 83.15	1:12:05 83.67	1:09:42 87.15	1:10:07 87.30	1:10:08 87.96	1:09:30 89.46	1:11:16 87.95	1:10:05 90.15	1:08:56 92.40	1:10:40 91.62	1:11:49 90.86	1:12:29 90.82	1:14:00 89.71
26.2mi	16	2:27:20 5:37/mi	88.86			2:37:27 79.46	2:35:30 80.70	2:42:47 77.44	2:38:37 79.48	2:32:04 83.48	2:31:05 85.42	2:29:10 86.52	2:27:20 88.33	2:28:03 88.86	2:31:01 87.63		2:33:12 88.65
50km	1	3:13:45 6:14/mi	83.85																3:13:45 83.85

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