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Ticketyboo
M45 Lanarkshire

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Cumbernauld AAC, Scottish Veteran Harriers Club

About Me
If you think you are beaten, you are. If you think you dare not, you don't. If you like to win but think you can't, It's almost a cinch you won't. If you think you'll lose, you're lost. For out in the world we find Success begins with a fellow's will. It's all in the state of mind. If you think you are out classed, you are. You've got to think high to rise. You've got to be sure of your-self before You can ever win the prize. Life's battles don't always go To the stronger or faster man. But sooner or later, the man who wins Is the man who thinks he can. Show More...

About Me

If you think you are beaten, you are.
If you think you dare not, you don't.

If you like to win but think you can't,

It's almost a cinch you won't.

If you think you'll lose, you're lost.

For out in the world we find
Success begins with a fellow's will.

It's all in the state of mind.

If you think you are out classed, you are.

You've got to think high to rise.

You've got to be sure of your-self before
You can ever win the prize.

Life's battles don't always go
To the stronger or faster man.

But sooner or later, the man who wins
Is the man who thinks he can.

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Recent Training
29th Sep	Tempo	10mi	1:07:42
28th Sep	General	10mi	1:16:19
27th Sep	Intervals	8.7mi	1:05:24
26th Sep	Recovery Run	7mi	54:27
25th Sep	Long Run	15mi	1:52:48

Planned Races
Scottish National XC Relays	22nd Oct
Antonine Trail Half Marathon	30th Oct

12 Month Benchmarks	Run	Bike
Mile	4:55	1:30
5k	16:56	5:09
5mi	28:22	8:48
10k	35:38	11:37
10mi	1:00:54	24:48
Half	1:21:27	46:42
20mi	2:27:48	1:16:09

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Best Times
Best WAVA

Dist	Races	PB	WB	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
1500m	9	4:34 4:54/mi	83.22														4:39 78.11	4:37 79.25	4:36 80.74	4:36 81.36	4:39 81.10	4:34 83.22	4:43 81.21
1mi	2	4:53 4:53/mi	83.50																			5:00 80.92	4:53 83.50
3000m	18	9:25 5:03/mi	85.65														9:42 79.40	9:37 80.69	9:34 81.72	9:34 82.34	9:54 80.17	9:31 84.69	9:25 85.59			9:38 85.65
2mi	3	10:48 5:24/mi	77.08											11:02 73.30			11:06 75.00	10:48 77.08
4km	21	13:17 5:21/mi	79.66												16:23 62.22	13:48 74.42	13:51 74.70	14:51 70.20	13:57 75.29	13:17 79.66	14:02 75.99				14:56 73.67
2.7mi	5	14:15 5:17/mi	86.67													14:25 82.06	14:50 80.31	14:38 81.99	14:24 83.92			14:15 86.67
3mi	1	16:19 5:26/mi	81.70																16:19 81.70
5km	152	16:01 5:09/mi	86.20							18:38 70.51	18:48 70.19	17:46 74.64	17:07 77.92	17:17 77.67	17:06 78.50	16:46 81.19	16:52 80.70	16:48 82.18	16:01 86.20	16:20 85.23	16:42 84.48	16:37 85.52	16:36 85.61	17:26 82.12	16:59 85.56	17:11 84.56
3.3mi	2	17:49 5:29/mi	79.92													17:49 79.92	18:16 78.50
3.7mi	9	19:41 5:23/mi	83.92												20:22 77.64	20:57 76.01	20:32 78.10	20:20 79.42	19:41 82.63	20:02 81.77	21:14 77.70	21:01 79.08	19:57 83.92
4mi	6	21:26 5:22/mi	82.35										22:31 75.83		22:44 76.02		23:34 74.89	21:26 82.35	21:42 81.91
4.8mi	1	27:36 5:45/mi	78.00																27:36 78.00
8km	17	26:10 5:16/mi	84.56														26:10 84.56			30:32 73.58
5mi	9	27:42 5:32/mi	81.76										28:26 76.30				27:42 79.75	27:53 80.42	28:23 79.01		28:41 79.39	28:04 81.76
5.3mi	1	32:12 6:08/mi	70.14									32:12 70.14
5.9mi	4	32:38 5:35/mi	81.21															33:01 79.03	32:45 80.29	32:38 81.21		33:20 80.77
6mi	3	34:18 5:43/mi	76.58												34:18 76.58
10km	118	33:50 5:27/mi	84.49				41:46 63.97	39:46 67.18	38:21 69.78	38:11 70.08	37:24 71.86	36:22 73.90	35:38 75.67	36:00 75.20	35:45 76.50	35:08 78.33	34:23 80.60	34:01 82.10	33:51 82.51	33:50 83.20	34:27 83.01	34:33 83.28	34:09 84.42		34:58 84.49	35:05 84.21
12km	3	45:04 6:03/mi	74.33												50:25 65.26		45:24 73.29	45:04 74.33
12.5km	3	44:50 5:46/mi	77.83										46:52 72.52			46:50 73.56		44:50 77.83
15km	5	54:07 5:48/mi	78.05									1:00:22 68.24	56:21 73.36		59:44 69.85	1:00:35 68.87		54:07 78.05
10mi	9	56:33 5:39/mi	82.81							1:05:08 67.59	1:07:22 65.43	1:00:36 72.88	1:02:50 70.48					58:55 77.03			56:33 82.81	56:37 82.71	58:45 81.04
11mi	2	1:08:01 6:11/mi	71.62								1:11:52 67.60	1:08:01 71.62
13.1mi	57	1:14:11 5:40/mi	82.38	1:46:05 55.04	1:33:06 62.71	1:29:24 65.31	1:29:11 65.46	1:26:16 67.68	1:29:37 65.16	1:22:43 70.60	1:20:16 72.82	1:22:26 71.18	1:18:31 74.96	1:23:27 70.53	1:17:47 75.96	1:22:32 72.13	1:17:48 77.16	1:15:48 79.20	1:14:11 81.49	1:14:33 82.38	1:16:55 80.51	1:16:18 81.16	1:22:28 76.35	1:18:23 80.32	1:21:40 78.41
26.2km	1	1:43:48 6:23/mi	72.51											1:43:48 72.51
22mi	1	2:35:25 7:04/mi	64.74								2:35:25 64.74
26.2mi	15	2:38:11 6:02/mi	81.10		3:34:46 57.25	3:52:18 52.93	3:53:28 52.66	3:36:30 56.79		3:31:00 58.28		3:13:06 63.99	3:27:57 59.42		3:14:38 63.92	3:26:30 60.53			2:41:03 79.05	2:38:11 81.10	2:47:59 77.63	2:57:10 73.61

Date	Planned Races			Distance
30 Oct	Antonine Trail Half Marathon Confirmed			13.5mi
22 Oct	Scottish National XC Relays Confirmed			4km
2022		Result	WAVA	Distance
24 Sep	Palacerigg Country parkrun	18:48	77.88	5km
17 Sep	SVHC XC International Trial	28:52	82.24	8km
11 Sep	Cumbernauld 10k	37:56	78.54	10km
13 Aug	Drumpellier Country parkrun	18:43	78.22	5km
9 Jul	Springburn parkrun, Glasgow	18:12	80.44	5km
2 Jul	Springburn parkrun, Glasgow	18:24	79.57	5km
26 Feb	Scottish National XC Champs Falkirk	39:49	74.20	10km
5 Feb	Scottish Masters Cross Country Championships	29:28	79.91	8km
30 Jan	National Masters Indoor Championships - 3000 SB	9:38	85.65	3000m
23 Jan	Nigel Barge Memorial 10k SB	35:05	84.21	10km
15 Jan	Strathclyde parkrun SB	17:11	84.56	5km
2021		Result	WAVA	Distance
27 Dec	Tillicoultry 10k	35:48	82.53	10km
25 Dec	Drumpellier Country parkrun	18:03	80.50	5km
13 Nov	Glen Clova 1/2 Marathon SB	1:21:40	78.41	13.1mi
6 Nov	NATIONAL SHORT COURSE XC CHAMPIONSHIPS SB	14:56	73.67	4km
30 Oct	Drumpellier Country parkrun	18:19	79.33	5km
2 Oct	Strathclyde parkrun	17:03	85.23	5km
18 Sep	Springburn parkrun, Glasgow SB	16:59	85.56	5km
12 Sep	City of Stirling 10k SB	34:58	84.49	10km
14 Aug	Springburn parkrun, Glasgow	17:29	83.11	5km
2020		Result	WAVA	Distance
15 Mar	Balloch to Clydebank Half Marathon SB	1:18:23	80.32	13.1mi
29 Feb	Allan Scally Road Relays SB	17:26	82.12	5km
15 Feb	Drumpellier Country parkrun	18:00	79.53	5km
18 Jan	Drumpellier Country parkrun	17:55	79.90	5km
11 Jan	Run Stirling 2020 XC	31:43	73.08	8km
2019		Result	WAVA	Distance
14 Dec	Springburn parkrun, Glasgow	18:03	79.31	5km
7 Dec	Lindsays' scottishathletics West District Cross Country Championships	34:16	71.86	8.5km
30 Nov	Drumpellier Country parkrun	17:50	80.28	5km
23 Nov	Drumpellier Country parkrun	17:56	79.83	5km
17 Nov	Brampton to Carlisle 10 SB	58:45	81.04	10mi
9 Nov	Drumpellier Country parkrun	18:01	79.46	5km
21 Sep	Drumpellier Country parkrun	17:44	80.73	5km
15 Sep	European Masters Athletics Championships Half Marathon SB	1:22:28	76.35	13.1mi
8 Sep	City of Stirling 10k	35:48	81.19	10km
20 Jul	Musselburgh Festival 10K	35:27	81.99	10km
13 Jul	Scottish Masters Outdoor T&F Championships - 1500m SB	4:43	81.21	1500m
16 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship SB	16:36	85.61	5km
9 Jun	Roon the Toon 10k	34:12	84.30	10km
2 Jun	CSSAL league 1 3000m	9:51	81.82	3000m
31 May	GAA Miler Meet 3000m	9:47	82.38	3000m
26 May	scottishathletics National Open 5000m SB	16:26	86.48	5000m
24 May	The Monument Mile Classic PB	4:53	83.50	1mi
16 May	Dumbarton 10k	34:29	83.61	10km
9 May	Helensburgh 10k SB	34:09	84.42	10km
3 May	Run and Become Silverknowes 5k (Incorporating Scottish 5k road champion	16:41	85.18	5km
27 Apr	Springburn parkrun, Glasgow	17:13	82.54	5km
20 Apr	Springburn parkrun, Glasgow	16:56	83.92	5km
14 Apr	Grangemouth Round the Houses 10k	35:21	81.56	10km
6 Apr	Springburn parkrun, Glasgow	17:20	81.99	5km
30 Mar	Springburn parkrun, Glasgow	17:42	80.29	5km
2 Feb	Scottish National Masters XC Championships - Men	28:45	79.98	8km
27 Jan	Scottish Veteran Harriers Club Road Relays SB	19:57	83.92	3.66mi
19 Jan	Strathclyde parkrun	17:03	83.35	5km
12 Jan	Plean parkrun	17:42	80.29	5km
4 Jan	GAA Miler Meet PB	9:25	85.59	3000m
1 Jan	Tollcross parkrun, Glasgow	17:24	81.67	5km
2018		Result	WAVA	Distance
25 Dec	Falkirk parkrun	17:27	81.44	5km
22 Dec	Springburn parkrun, Glasgow	16:47	84.67	5km
8 Dec	Ruchill parkrun	17:32	81.05	5km
1 Dec	Pollok parkrun, Glasgow	17:38	80.59	5km
17 Nov	British and Irish Masters XC International - 8k	28:30	80.68	8km
14 Oct	Andy Forbes Memorial 10000m PB	34:41	83.12	10000m
13 Oct	West District XC Relay Championships	14:22	74.80	4km
6 Oct	George Cummings Road Relays PB	14:15	86.67	2.7mi
30 Sep	Great Scottish Run 10K	34:46	82.92	10km
5 Sep	World Masters Athletics Championships - 8k XC	26:41	86.17	8km
28 Aug	Shettleston Harriers Open Graded 5,000m track race PB	16:16	87.36	5000m
21 Aug	Shettleston Harriers Open Graded 3,000m track race SB	9:31	84.69	3000m
19 Aug	Paisley 10K	34:37	83.28	10km
11 Aug	Bute Highland Games 10k	34:51	82.73	10km
4 Aug	Springburn parkrun, Glasgow SB	16:37	85.52	5km
27 Jul	GAA Miler Meet 5000m	16:43	85.01	5000m
21 Jul	Springburn parkrun, Glasgow	16:51	84.34	5km
18 Jul	Livingston Open Graded, 1500m	4:38	82.02	1500m
14 Jul	Scottish Masters Outdoor T&F Championships - 1500m PB	4:34	83.22	1500m
30 Jun	Springburn parkrun, Glasgow	16:45	84.84	5km
27 Jun	SHVC 5K Road Race Championships	17:01	83.51	5km
17 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	16:43	84.39	5km
13 Jun	The Monument Mile Classic SB	5:00	80.92	1mi
6 Jun	Corstorphine 5 Mile Road Race SB	28:04	81.76	5mi
3 Jun	Alloa Half Marathon	1:19:07	78.27	13.1mi
1 Jun	GAA Miler Meet 3000m	9:50	81.34	3000m
27 May	Shettleston 10k	35:15	81.13	10km
17 May	Dumbarton 10k SB	34:33	82.77	10km
10 May	Helensburgh 10k	34:49	82.14	10km
4 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	16:53	83.56	5km
28 Apr	Springburn parkrun, Glasgow	16:46	84.14	5km
16 Apr	Boston Marathon SB	2:57:10	73.61	26.2mi
1 Apr	Tom Scott Memorial 10 Mile Road Race SB	56:37	82.71	10mi
25 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	33:20	80.77	5.85mi
17 Mar	Springburn parkrun, Glasgow	17:03	82.74	5km
11 Mar	Inverness Half Marathon SB	1:16:18	81.16	13.1mi
24 Feb	Springburn parkrun, Glasgow	17:42	79.70	5km
3 Feb	Strathclyde parkrun	17:51	79.03	5km
28 Jan	Scottish Veteran Harriers Club Road Relays SB	21:01	79.08	3.66mi
2017		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	37:00	77.29	10km
25 Nov	LAAA XC	27:17	78.40	7.5km
19 Nov	Brampton to Carlisle 10 PB	56:33	82.81	10mi
11 Nov	NATIONAL SHORT COURSE XC CHAMPIONSHIPS	14:05	75.72	4km
28 Oct	National XC Relays, Cumbernauld SB	14:02	75.99	4km
14 Oct	Swakopmund parkrun	17:26	80.92	5km
1 Oct	Great Scottish Run 10K SB	34:27	83.01	10km
10 Sep	Wroclaw Marathon SB	2:47:59	77.63	26.2mi
2 Sep	Strathclyde parkrun SB	16:42	84.48	5km
29 Aug	Shettleston Harriers Open Graded 5,000 Metres Track Race SB	16:43	84.39	5000m
19 Aug	Springburn parkrun, Glasgow	17:10	82.18	5km
12 Aug	Burgess parkrun	17:20	81.39	5km
5 Aug	Dunoon Half Marathon SB	1:16:55	80.51	13.1mi
28 Jul	GAA Miler Meet 5000m	16:59	83.07	5000m
22 Jul	Musselburgh Festival 10k	35:57	79.55	10km
9 Jul	Girvan Half Marathon	1:18:38	78.75	13.1mi
1 Jul	Scottish Masters Outdoor T&F Championships - 1500m SB	4:39	81.10	1500m
22 Jun	Kirkintilloch 10k	35:33	80.45	10km
7 Jun	Corstorphine 5 Mile Road Race SB	28:41	79.39	5mi
2 Jun	GAA Miler Meet 3000m SB	9:54	80.17	3000m
5 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	17:11	81.51	5km
1 Apr	Springburn parkrun, Glasgow	18:10	77.10	5km
25 Mar	Springburn parkrun, Glasgow	18:09	77.17	5km
18 Mar	Springburn parkrun, Glasgow	18:15	76.74	5km
28 Jan	Scottish Masters Cross Country Championships	31:18	72.33	8km
22 Jan	Scottish Veteran Harriers Club Road Relays SB	21:14	77.70	3.66mi
2016		Result	WAVA	Distance
12 Nov	British and Irish Masters XC International - 8k	27:18	82.93	8km
9 Oct	Neil McCover Memorial Half Marathon	1:16:30	80.28	13.1mi
8 Oct	West District XC Relays PB	13:17	79.66	4km
2 Oct	Great Scottish Run Half Marathon SB	1:14:33	82.38	13.1mi
24 Sep	Victoria parkrun, Glasgow	17:03	82.15	5km
18 Sep	Cumbernauld 10k	34:42	81.76	10km
17 Sep	SVHC XC Trial 8K	27:45	81.59	8km
11 Sep	City of Stirling 10k	34:31	82.19	10km
30 Aug	Shettleston Harriers Open Graded: 5,000m	17:05	81.98	5000m
20 Aug	Reykjavik half marathon	1:17:23	79.37	13.1mi
29 Jul	GAA Miler Meet: National Masters 5,000m SB	16:34	84.54	5000m
16 Jul	Musselburgh Festival 10k	34:50	81.45	10km
3 Jul	Stonehaven Half Marathon	1:17:42	79.04	13.1mi
2 Jul	Scottish Masters Outdoor T&F Championships - 1500m SB	4:36	81.36	1500m
29 Jun	SHVC 5K Road Race Championships	16:26	85.23	5km
19 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	16:41	83.35	5km
3 Jun	GAA Miler Meet 3000m	9:36	82.05	3000m
29 May	CSSAL - Grangemouth - 3000m	9:40	81.48	3000m
26 May	Dumbarton 10k	33:59	82.83	10km
21 May	Strathclyde parkrun	16:59	81.88	5km
14 May	Penicuik 10km	35:43	78.81	10km
6 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	16:20	85.13	5km
24 Apr	London Marathon PB	2:38:11	81.10	26.2mi
16 Apr	Springburn parkrun, Glasgow	16:27	84.53	5km
10 Apr	Grangemouth Round the Houses 10k PB	33:50	83.20	10km
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	32:38	81.21	5.85mi
19 Mar	Clydebank 5K	16:22	84.96	5km
13 Mar	Inverness Half Marathon	1:18:26	77.67	13.1mi
5 Mar	Jack Crawford Springburn Cup	35:20	79.67	10km
30 Jan	Scottish Masters Cross Country Championships SB	30:32	73.58	8km
24 Jan	Scottish Veteran Harriers Club Road Relays SB	20:02	81.77	3.66mi
9 Jan	Falkirk parkrun	17:23	79.99	5km
3 Jan	GAA Miler Meet SB	9:34	82.34	3000m
2015		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	34:53	80.70	10km
12 Dec	Strathclyde parkrun	17:42	78.56	5km
6 Dec	West District Cross Country Championships (Senior Men)	42:40	65.98	10km
14 Nov	British & Irish Masters International XC (M35-49)	28:49	77.97	8km
7 Nov	Scottish 4K XC Champs - Bellahouston Park	14:00	75.02	4km
24 Oct	National XC Relays, Cumbernauld	14:05	74.57	4km
17 Oct	Springburn parkrun, Glasgow	17:27	79.69	5km
11 Oct	West District XC Relays SB	13:57	75.29	4km
4 Oct	Great Scottish Run Half Marathon	1:19:15	76.87	13.1mi
26 Sep	George Cummings Road Relays SB	14:24	83.92	2.7mi
20 Sep	Cumbernauld 10K	34:36	81.36	10km
12 Sep	Springburn parkrun, Glasgow	17:28	79.61	5km
11 Jul	Scottish Masters T & F 1500m	4:40	79.59	1500m
11 Jul	Scottish Masters T & F -5000m SB	16:40	83.43	5000m
28 Jun	Central & South of Scotland League Div 1 (1500m) SB	4:36	80.74	1500m
24 Jun	SHVC 5K Road Race Championships	16:14	85.66	5km
21 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	16:35	83.25	5km
11 Jun	Kirkintilloch 10k	34:23	81.23	10km
5 Jun	GAA Miler Meet 3000m	9:49	79.64	3000m
3 Jun	Corstorphine 5 Mile Road Race SB	28:23	79.01	5mi
28 May	Clydebank 10k	34:14	81.58	10km
21 May	Dumbarton 10k SB	33:51	82.51	10km
16 May	BMAF National Masters Open Road Relays PB	16:19	81.70	3mi
6 May	SVHC Snowball Race 4.8 miles PB	27:36	78.00	4.8mi
2 May	Springburn parkrun, Glasgow	16:53	81.77	5km
29 Apr	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	16:56	81.53	5km
19 Apr	Greater Manchester Marathon SB	2:41:03	79.05	26.2mi
29 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	32:45	80.29	5.85mi
21 Mar	Clydebank 5K PB	16:01	86.20	5km
15 Mar	Alloa Half Marathon	1:15:54	79.65	13.1mi
15 Feb	Mitja Marato de Barcelona PB	1:14:11	81.49	13.1mi
31 Jan	Scottish National Masters XC Championships - Men	30:30	73.10	8km
25 Jan	Scottish Veteran Harriers Club Road Relays PB	19:41	82.63	3.66mi
3 Jan	GAA Miler Meet SB	9:34	81.72	3000m
1 Jan	Portobello Promathon - 4 mile Road Race SB	21:42	81.91	4mi
2014		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k SB	34:01	82.10	10km
20 Dec	Falkirk parkrun	17:28	79.04	5km
13 Dec	Springburn parkrun, Glasgow	17:12	80.27	5km
6 Dec	West District XC Championships	38:26	72.67	10km
29 Nov	Glasgow University 5 Mile Road Race SB	27:53	80.42	5mi
22 Nov	British & Irish Masters International XC (M35-49)	27:17	81.72	8km
16 Nov	Leeds Abbey Dash	34:47	80.29	10km
8 Nov	Strathclyde parkrun	17:12	80.27	5km
25 Oct	National XC Relays, Cumbernauld SB	14:51	70.20	4km
18 Oct	Dunbartonshire XC Relays	14:15	73.15	4km
11 Oct	West District XC Relays	13:20	78.18	4km
27 Sep	George Cummings Road Relays SB	14:38	81.99	2.7mi
31 Aug	Paisley 10km	34:54	80.03	10km
23 Aug	Kirkintilloch Canal Festival 5K for Teenage Cancer Trust	17:18	79.80	5km
20 Aug	Springburn Harriers Canal Canter	23:02	77.17	4mi
17 Aug	SVHC Glasgow 800 10k Road Race	35:10	79.42	10km
26 Jul	Sprinburn parkrun	17:07	80.66	5km
19 Jul	Victoria parkrun , Glasgow SB	16:48	82.18	5km
6 Jul	Scottish Masters T & F -5000m SB	17:05	80.82	5000m
21 Jun	Strathclyde parkrun event # 217	17:03	80.40	5km
19 Jun	Kirkintilloch 10k	34:45	79.75	10km
14 Jun	Strathclyde parkrun event # 216	17:04	80.32	5km
8 Jun	Vale of Leven 10k	34:34	80.18	10km
4 Jun	Corstorphine 5 Mile Road Race	28:12	78.92	5mi
31 May	Springburn parkrun	17:14	79.55	5km
29 May	Dumbarton 10k	34:20	80.72	10km
24 May	Springburn parkrun #3	16:52	81.28	5km
18 May	Monklands Half Marathon	1:20:31	74.56	13.1mi
17 May	Scottish National Trail Championships PB	54:07	78.05	15km
14 May	Self Transcendence Meadows 2 Mile Race PB	10:48	77.08	2mi
10 May	Loch Leven Half Marathon	1:19:06	75.90	13.1mi
7 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	16:55	81.04	5km
3 May	Tollcross parkrun	17:31	78.26	5km
26 Apr	Strathclyde parkrun event # 210	17:11	79.78	5km
19 Apr	Angus HaM (Half Marathon) SB	1:15:48	79.20	13.1mi
13 Apr	Tom Scott Memorial 10 Mile Road Race SB	58:55	77.03	10mi
5 Apr	Edinburgh parkrun	16:50	81.44	5km
30 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	33:01	79.03	5.85mi
22 Mar	Strathclyde parkrun event # 205	17:18	79.24	5km
15 Mar	BMAF Cross Country Championships - Men	28:03	78.88	8km
2 Mar	National Masters Indoor Championships - 1500 SB	4:37	79.25	1500m
2 Mar	National Masters Indoor Championships - 3000	9:38	80.55	3000m
22 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	45:04	74.33	12km
16 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	44:50	77.83	12.5km
1 Feb	Scottish National Masters XC Championships - Men	31:52	69.44	8km
26 Jan	Scottish Veteran Harriers Club Road Relays SB	20:20	79.42	3.66mi
18 Jan	Edinburgh parkrun	16:56	80.96	5km
4 Jan	GAA Miler Meet SB	9:37	80.69	3000m
1 Jan	Portobello Promathon - 4 mile Road Race PB	21:26	82.35	4mi
2013		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k SB	34:23	80.60	10km
14 Dec	Falkirk parkrun	17:26	78.63	5km
7 Dec	Scottish Athletics West District XC Championships -Senior Men's Race	40:10	69.00	10km
16 Nov	British and Irish Masters XC International PB	26:10	84.56	8km
10 Nov	Scottish 4K XC Champs - Bellahouston Park	14:06	73.37	4km
2 Nov	Strathclyde parkrun event # 184	17:00	80.64	5km
26 Oct	National XC Relays, Cumbernauld SB	13:51	74.70	4km
20 Oct	SVHC 10,000m Track Championships SB	35:43	77.60	10000m
19 Oct	Dunbartonshire XC Relays	10:56	94.63	4km
12 Oct	West District XC Relays	13:35	76.17	4km
6 Oct	Neil McCover Memorial Half Marathon SB	1:17:48	77.16	13.1mi
5 Oct	McAndrew Road Relays SB	18:16	78.50	3.25mi
28 Sep	George Cummings Road Relays SB	14:50	80.31	2.7mi
15 Sep	City of Stirling 10k	36:28	76.00	10km
24 Aug	Strathclyde parkrun event # 174	17:14	79.55	5km
21 Aug	Springburn Harriers Canal Canter SB	23:34	74.89	4mi
3 Aug	Strathclyde parkrun event # 171	17:19	79.16	5km
20 Jul	Strathclyde parkrun event # 169	17:40	77.60	5km
10 Jul	Self Transcendence Meadows 2 Mile Race SB	11:06	75.00	2mi
6 Jul	Strathclyde parkrun event #167	17:40	77.60	5km
3 Jul	Brig Bash 5	28:46	77.37	5mi
29 Jun	Strathclyde parkrun event # 166	18:06	75.74	5km
28 Jun	Atkins 3k on the Green SB	10:30	73.90	3km
30 Mar	Strathclyde parkrun event # 153 SB	16:52	80.70	5km
24 Mar	Grangemouth Round the Houses 10k	35:30	77.52	10km
2 Mar	Glasgow University 5 Mile Road Race PB	27:42	79.75	5mi
23 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	45:24	73.29	12km
16 Feb	Strathclyde parkrun event # 147	17:12	79.14	5km
10 Feb	National Masters Indoor Championships - 1500 SB	4:39	78.11	1500m
10 Feb	National Masters Indoor Championships - 3000 SB	9:42	79.40	3000m
2 Feb	Scottish Masters Cross Country Championships	29:56	73.37	8km
27 Jan	Scottish Veteran Harriers Club Road Relays SB	20:32	78.10	3.66mi
2012		Result	WAVA	Distance
29 Dec	Glasgow Parkrun	17:42	76.91	5km
26 Dec	Ayr Turkey Trot 10k	35:29	77.56	10km
8 Dec	West District Cross Country Championships (Senior Men)	42:23	62.70	6mi
10 Nov	British & Irish Masters’ International XC	28:45	76.84	5mi
3 Nov	Falkirk parkrun	17:38	77.20	5km
27 Oct	National XC Relays, Cumbernauld	14:35	70.42	4km
21 Oct	SVHC 10000m Track SB	35:09	78.29	10000m
20 Oct	Dunbartonshire XC Relays	11:02	93.08	4km
13 Oct	West District XC Relays SB	13:48	74.42	4km
6 Oct	McAndrew Road Relays PB	17:49	79.92	3.25mi
29 Sep	George Cummings Road Relays, Houston SB	14:25	82.06	2.7mi
22 Sep	Strathclyde parkrun SB	16:46	81.19	5km
16 Sep	City of Stirling 10k SB	35:08	78.33	10km
9 Sep	Cumbernauld 10k		0.00	10km
2 Sep	Great Scottish Run Half Marathon	1:29:41	66.54	13.1mi
25 Aug	Strathclyde parkrun	17:20	78.53	5km
18 Aug	Strathclyde parkrun #121	17:03	79.84	5km
16 Aug	Broadwood 5k	17:32	77.64	5km
5 Aug	Helensburgh Half Marathon	1:26:21	69.11	13.1mi
3 Aug	Glasgow Miler Meet 5000m SB	17:32	77.64	5000m
27 Jul	Atkins 3k on the Green	10:09	75.88	3km
7 Jul	Strathclyde parkrun	17:21	78.46	5km
1 Jul	Arran Half Marathon	1:22:44	72.13	13.1mi
22 Jun	Brian Goodwin Memorial 10k	37:09	74.08	10km
14 Jun	Kirkintilloch 10k	36:41	74.55	10km
9 Jun	Falkirk parkrun	18:03	74.89	5km
25 May	Atkins 3k on the Green PB	10:05	75.82	3km
24 May	Clydebank 10k	38:11	71.62	10km
16 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship)	17:23	77.76	5km
12 May	Dick Wedlock Memorial 10K Run	35:48	76.39	10km
28 Apr	Strathclyde parkrun #105	17:46	76.08	5km
22 Apr	Balfron 10K	37:17	73.35	10km
15 Apr	Lochaber Marathon SB	3:26:30	60.53	26.2mi
24 Mar	Strathclyde parkrun #100	17:24	77.69	5km
18 Mar	Alloa Half Marathon SB	1:22:32	71.91	13.1mi
10 Mar	Jack Crawford 10k	36:39	74.62	10km
3 Mar	Strathclyde parkrun #97	17:59	75.17	5km
26 Feb	Devilla Forest 15k SB	1:00:35	68.87	15km
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	46:50	73.56	12.5km
4 Feb	Strathclyde parkrun #93	17:58	75.24	5km
29 Jan	Scottish Veteran Harriers Club Road Relays SB	20:57	76.01	3.66mi
21 Jan	Falkirk parkrun	18:42	72.28	5km
14 Jan	Strathclyde parkrun Event # 90	18:20	73.73	5km
2011		Result	WAVA	Distance
22 Oct	National XC Relays, Cumbernauld SB	16:23	62.22	4km
9 Oct	Neil McCover Memorial Half Marathon	1:29:30	66.31	13.1mi
30 Jul	Glasgow parkrun	17:19	78.06	5km
23 Jul	Musselburgh Festival 10K SB	35:45	76.50	10km
16 Jul	Falkirk parkrun	18:03	74.89	5km
12 Jul	Moffat Gala Running Festival 15K SB	59:44	69.85	15km
2 Jul	Strathclyde parkrun	17:26	77.54	5km
24 Jun	Calderglen Harriers Trail 10K	39:02	70.06	10km
18 Jun	Strathclyde parkrun # 61	17:45	75.63	5km
16 Jun	Kirkintilloch 10k	37:00	73.52	10km
2 Jun	Dumbarton 10k	37:49	71.93	10km
19 May	Helensburgh 10k	35:54	75.77	10km
7 May	Strathclyde parkrun #56	17:38	76.13	5km
30 Apr	Strathclyde Parkrun #55	17:45	75.63	5km
23 Apr	Strathclyde ParkRun #54	18:02	74.44	5km
10 Apr	Lochaber Marathon SB	3:14:38	63.92	26.2mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	34:18	76.58	6mi
27 Mar	Grangemouth Round the Houses 10K	36:06	75.35	10km
13 Mar	Balloch to Clydebank Half Marathon SB	1:17:47	75.96	13.1mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	50:25	65.26	12km
12 Feb	Strathclyde parkrun #44 SB	17:06	78.50	5km
30 Jan	Scottish Veteran Harriers Club Road Relays SB	20:22	77.64	3.66mi
16 Jan	Scottish Athletics West District XC Championships	35:09	74.29	9600m
1 Jan	Portobello Promathon - 4 mile Road Race SB	22:44	76.02	4mi
1 Jan	Edinburgh Parkrun	18:26	72.82	5km
2010		Result	WAVA	Distance
27 Nov	Dumbartonshire AAA XC Championship		0.00	5mi
20 Nov	Strathclyde parkrun	18:03	74.37	5km
3 Oct	Kilomathon - Scotland PB	1:43:48	72.51	26.2km
25 Sep	Strathclyde parkrun SB	17:17	77.67	5km
12 Sep	Cumbernauld 10k		0.00	10km
5 Sep	Great Scottish Run Half Marathon	1:23:48	70.50	13.1mi
21 Aug	Glasgow parkrun	17:26	77.00	5km
12 Aug	Broadwood 5K	17:25	77.07	5km
8 Aug	Bellahouston Road Runners 5K	17:20	77.44	5km
31 Jul	Strathclyde parkrun	17:37	76.20	5km
17 Jun	Kirkintilloch 10K	36:40	73.83	10km
13 Jun	Dechmont Law 10K Trail Race		0.00	10km
5 Jun	Glasgow Parkrun	17:35	75.86	5km
3 Jun	Dumbarton 10k	36:26	74.30	10km
27 May	Clydebank 10k	36:27	74.27	10km
22 May	Strathclyde Parkrun	17:36	75.78	5km
16 May	Monklands Half Marathon SB	1:23:27	70.53	13.1mi
8 May	Dick Wedlock 10K SB	36:00	75.20	10km
5 May	Self Transcendence 2 Mile Meadows race SB	11:02	73.30	2mi
1 May	Strathclyde parkrun	17:44	75.22	5km
17 Apr	Strathclyde parkrun	17:48	74.93	5km
17 Jan	Scottish Veteran Harriers Club Road Relays	20:47	78.50	3.8mi
2009		Result	WAVA	Distance
27 Dec	Cambuslang Down by the River 10K	27:38	65.95	4.2mi
24 Oct	National XC Relays, Cumbernauld	15:27	65.05	4km
10 Oct	West District XC Relays	13:41	73.45	4km
20 Sep	City of Stirling 10K	36:33	74.07	10km
29 Aug	Glasgow Parkrun	17:09	77.77	5km
16 Aug	Bellahouston Road Runners 5K	17:54	74.51	5km
9 Aug	Helensburgh Half-Marathon SB	1:18:31	74.96	13.1mi
14 Jul	Moffat Gala Running Festival 15K SB	56:21	73.36	15km
11 Jul	Glasgow Parkrun SB	17:07	77.92	5km
5 Jul	Stonehaven Half Marathon	1:22:59	70.92	13.1mi
1 Jul	Brig Bash 5 SB	28:26	76.30	5mi
26 Jun	Calderglen Harriers Trail 10K	38:31	70.28	10km
24 Jun	jogscotland 5K Challenge - Glasgow - Glasgow Green	17:24	76.66	5km
21 Jun	East Kilbride Half Marathon	1:19:52	73.47	13.1mi
6 Jun	Glasgow Parkrun	17:40	75.07	5km
4 Jun	Dumbarton 10k SB	35:38	75.67	10km
28 May	Clydebank 10k	37:03	72.78	10km
23 May	Glasgow Parkrun	17:50	74.37	5km
10 May	Dunfermline Half Marathon	1:21:59	71.57	13.1mi
2 May	Glasgow Parkrun	17:41	75.00	5km
29 Apr	Self Trancendence 5K, Edinburgh	17:26	76.07	5km
26 Apr	Balfron 10K	36:41	73.51	10km
18 Apr	Glasgow Parkrun	17:38	75.21	5km
12 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:02:50	70.48	10mi
5 Apr	Paris Marathon SB	3:27:57	59.42	26.2mi
21 Mar	Glasgow Parkrun	17:47	74.57	5km
14 Mar	Dunky Wright Memorial 5k	17:52	74.23	5km
22 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	46:52	72.52	12.5km
14 Feb	Glasgow Parkrun	17:39	75.14	5km
17 Jan	Jack Crawford Memorial 10K	35:56	75.04	10km
10 Jan	Glasgow parkrun	17:13	77.03	5km
3 Jan	Glasgow parkrun	17:30	75.78	5km
1 Jan	Portobello Promathon SB	22:31	75.83	4mi
2008		Result	WAVA	Distance
28 Dec	Cambuslang Down by the River 10K	36:58	72.94	10km
20 Dec	Glasgow parkrun SB	17:46	74.64	5km
6 Dec	Glasgow parkrun	18:27	71.88	5km
27 Oct	Dublin Marathon SB	3:13:06	63.99	26.2mi
17 Aug	Sheriffmuir Challenge PB	1:08:01	71.62	11mi
3 Aug	Helensburgh Half-Marathon SB	1:22:26	71.18	13.1mi
15 Jul	Moffat Gala Running Festival 15K SB	1:00:22	68.24	15km
13 Jul	Crieff 10K	38:28	70.10	10km
27 Jun	Calderglen Harriers Trail 10K	39:18	68.61	10km
22 Jun	East Kilbride Half Marathon	1:25:38	68.52	13.1mi
19 Jun	Kirkintilloch 10k	36:59	72.67	10km
15 Jun	Vale of Leven 10k	37:09	72.34	10km
12 Jun	Giffnock North Running Festival 10k	37:16	72.12	10km
5 Jun	Dumbarton 10k	36:41	73.26	10km
29 May	Clydebank 10k	36:34	73.50	10km
10 May	Deafblind Scotland 10K	37:59	70.76	10km
27 Apr	Lochaber Marathon	3:33:49	57.66	26.2mi
13 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:00:36	72.88	10mi
16 Mar	Edinburgh Half-Marathon	1:22:35	70.89	13.1mi
17 Feb	Grangemouth Round the Houses 10K SB	36:22	73.90	10km
26 Jan	Buchlyvie 10K	37:25	71.83	10km
5 Jan	Nigel Barge Memorial 10K	38:27	69.90	10km
2 Jan	Lenzie Jog Fun Run PB	32:12	70.14	5.25mi
2007		Result	WAVA	Distance
30 Dec	Cambuslang Down by the River 10K SB	37:24	71.86	10km
26 Dec	Ayr Turkey Trot 10K	38:18	70.17	10km
15 Dec	Falkland Trail Race	39:52	65.09	6mi
2 Dec	Hugh Wilson Memorial 10K	38:19	70.14	10km
7 Oct	Strathcarron Hospice 10K	39:30	68.04	10km
23 Sep	St. Andrew's Hospice 10K	41:23	64.94	10km
16 Sep	Barrhead 10K	38:47	69.30	10km
9 Sep	Cumbernauld 10K	38:41	69.47	10km
2 Sep	Great Scottish Run Half Marathon	1:28:33	66.11	13.1mi
19 Aug	Sheriffmuir Challenge SB	1:11:52	67.60	11mi
16 Aug	Broadwood 5K SB	18:48	70.19	5km
5 Aug	Helensburgh Half-Marathon	1:27:55	66.59	13.1mi
21 Jun	Kirkintilloch Olympians 10K	39:57	67.10	10km
17 Jun	Vale of Leven 10k	40:58	65.44	10km
9 May	Auld Toun 10K Road Race, Dunfermline	37:52	70.80	10km
5 May	Edinburgh to North Berwick 22 Mile Road Race PB	2:35:25	64.74	22mi
26 Apr	Kinross PTA 10k	38:29	69.66	10km
15 Apr	Grangemouth Round the Houses 10K	37:57	70.64	10km
1 Apr	Edinburgh Forthside Half-Marathon SB	1:20:16	72.82	13.1mi
18 Mar	Alloa Half Marathon	1:25:56	68.02	13.1mi
4 Mar	Lasswade 10 Mile Road Race SB	1:07:22	65.43	10mi
3 Feb	Oxygen Deficit 10k Road Race	38:53	68.94	10km
27 Jan	Buchlyvie 10K	39:33	67.78	10km
2006		Result	WAVA	Distance
5 Nov	Templeton 10 mile Road Race	1:05:15	67.55	10mi
3 Sep	Great Scottish Run Half Marathon	1:26:24	67.65	13.1mi
27 Aug	Paisley 10K	39:25	68.01	10km
20 Aug	Bellahouston Road Runners 5K SB	18:38	70.51	5km
6 Aug	Helensburgh Half-Marathon	1:27:26	66.85	13.1mi
30 Jun	Calderglen Harriers Trail 10K	41:24	64.75	10km
25 Jun	East Kilbride Half Marathon	1:26:20	67.70	13.1mi
18 Jun	Vale of Leven 10k	38:51	68.88	10km
8 Jun	Dumbarton 10k SB	38:11	70.08	10km
1 Jun	Clydebank 10k	38:20	69.81	10km
27 May	Loch Leven Half Marathon	1:33:32	62.43	13.1mi
21 May	Dunfermline Half Marathon	1:27:29	66.75	13.1mi
10 May	Auld Toun 10k Road Race, Dunfermline	39:17	68.12	10km
23 Apr	London Marathon SB	3:31:00	58.28	26.2mi
19 Mar	Alloa Half Marathon SB	1:22:43	70.60	13.1mi
5 Mar	Lasswade 10 Mile Road Race SB	1:05:08	67.59	10mi
2005		Result	WAVA	Distance
4 Dec	Hugh Wilson Memorial 10K SB	38:21	69.78	10km
16 Oct	Great Cumbrian Run SB	1:29:37	65.16	13.1mi
2 Oct	Strathcarron Hospice 10K	40:24	66.24	10km
4 Sep	Great Scottish Run Half Marathon	1:38:22	59.36	13.1mi
1 Jul	Calderglen Harriers Trail 10K	43:16	61.85	10km
26 Jun	East Kilbride Half Marathon	1:30:14	64.72	13.1mi
9 Jun	Dumbarton 10k	40:24	66.16	10km
2 Jun	Clydebank 10k	39:39	67.41	10km
29 May	Dunfermline Half Marathon	1:32:46	62.94	13.1mi
11 May	Auld Toun 10K Road Race, Dunfermline	42:08	63.44	10km
2004		Result	WAVA	Distance
7 Nov	ING New York Marathon SB	3:36:30	56.79	26.2mi
22 Aug	Great Scottish Run Half Marathon SB	1:26:16	67.68	13.1mi
11 Aug	Springburn Harriers Canal Canter 7K		0.00	7km
8 Aug	Helensburgh Half-Marathon	1:30:46	64.32	13.1mi
18 Jul	Crieff 10K	41:31	64.38	10km
24 Jun	Kirkintilloch 10k	40:00	66.82	10km
20 Jun	East Kilbride half marathon	1:28:29	65.98	13.1mi
10 Jun	Dumbarton 10k SB	39:46	67.18	10km
3 Jun	Clydebank 10k	40:10	66.51	10km
30 May	Dunfermline Half Marathon	1:37:49	59.69	13.1mi
12 May	Auld Toun 10K Road Race, Dunfermline	41:27	64.46	10km
2003		Result	WAVA	Distance
7 Dec	Stranraer 10K SB	41:46	63.97	10km
13 Apr	London Marathon SB	3:53:28	52.66	26.2mi
1 Mar	Stranraer Half-Marathon SB	1:29:11	65.46	13.1mi
16 Feb	Grangemouth Round the Houses 10K	42:18	63.16	10km
2002		Result	WAVA	Distance
13 Oct	LaSalle Bank Chicago Marathon SB	3:52:18	52.93	26.2mi
8 Sep	Great Scottish Run Half Marathon SB	1:29:24	65.31	13.1mi
2001		Result	WAVA	Distance
3 Nov	New York Marathon SB	3:34:46	57.25	26.2mi
16 Sep	Great North Run	1:33:30	62.44	13.1mi
19 Aug	Great Scottish Run Half Marathon SB	1:33:06	62.71	13.1mi
22 Apr	London Marathon	3:50:50	53.26	26.2mi
2000		Result	WAVA	Distance
20 Aug	Great Scottish Run SB	1:46:05	55.04	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	0	0	0	22	0	0	0	0	0	0	0	0	22
2022	1.2	0	21.2	1.2	6	10.7	2.8	0.6	0.6	0	0	0	44.4
2022	290	168	0	0	86	63	90	138	227	0	0	0	1062
2022	0	0	0	17	101	291	0	0	0	0	0	0	409
2021	0	0	0	0	0	11	0	0	0	0	7	0	18
2021	0	0	0	2.5	4	1.1	0	2.3	1.3	8.1	2.5	12.4	34
2021	21	194	245	74	10	15	211	242	319	69	63	158	1620
2021	69	0	0	0	196	350	54	0	0	0	0	0	669
2020	0	0	0	0	0	0	0	0	0	11	0	0	11
2020	2.8	8.8	0	0	0	0	0	0	0	1.6	0	6.2	19.4
2020	164	237	240	303	296	208	286	266	58	221	35	30	2344
2020	0	0	0	0	0	0	0	0	30	0	0	0	30
2019	0	1.2	3.1	0	0	0	4	7.6	2.5	6.2	0.8	0	25.5
2019	306	78	146	295	299	187	171	42	182	66	267	220	2261
2019	0	0	0	0	0	223	199	14	0	0	0	0	436
2018	0	0	0	0	0	0.6	0	0	0	0	0	0	0.6
2018	236	248	338	197	285	295	356	309	170	156	216	350	3156
2017	215	16	164	305	377	359	357	301	205	137	208	125	2769
2017	0	122	0	0	0	0	0	0	0	324	0	0	446
2016	367	206	362	267	316	307	379	309	314	185	91	61	3163
2016	0	0	0	0	0	0	0	0	0	0	59	0	59
2015	349	308	334	208	274	310	116	109	276	321	288	361	3255
2015	0	0	0	0	0	0	74	151	24	0	0	0	249
2014	0	0	0	0.9	0	0	0	0	0	0	0	0	0.9
2014	317	301	254	303	284	295	315	323	166	236	311	356	3460
2014	0	0	0	0	47	84	93	0	0	0	0	0	224
2013	0	0	0	0	0	0.3	0	0	3.4	0	0	0	3.8
2013	216	244	263	75	144	126	280	209	209	287	236	321	2610
2013	53	0	0	275	91	197	0	0	30	0	0	0	645
2012	215	169	246	162	181	174	257	300	281	273	142	235	2635
2012	6	0	0	0	174	16	0	0	0	0	378	0	573
2011	0	0	0	0	0	0	0	0	0.5	0.6	0	0	1.1
2011	255	259	216	122	206	177	288	21	16	116	56	94	1826
2011	0	0	0	57	141	0	54	220	428	20	0	0	921
2010	0	3.7	0.3	0	0	0	0	0	0	0	0	0	4
2010	115	12	61	116	152	136	187	233	154	101	128	138	1534
2010	0	35	26	197	98	0	0	0	7	107	52	0	521
2009	0	0	0	0	0	0.6	0	0.9	0.6	0	0	0	2.2
2009	164	204	165	153	129	194	251	273	96	81	105	189	2005
2009	30	27	0	0	112	54	0	0	128	200	150	33	733
2008	0	0	0.6	0	0.8	0.9	0.5	0.8	0	0	0.6	0	4.2
2008	182	123	217	133	117	141	134	245	50	102	128	136	1709
2008	0	0	0	0	34	69	115	0	457	62	11	16	763
2007	0	0	0	0	2	0	0	1.9	4.1	0	0	0	7.9
2007	96	144	215	224	89	45	118	147	113	40	100	150	1480
2007	0	0	0	0	26	56	46	6	0	339	13	0	487
2006	0	0	0	0	0	0	0	0	0	92	100	70	261

Fri 2nd Sep Sep 2	Sat 3rd Sep Sep 3	Sun 4th Sep Sep 4	Mon 5th Sep Sep 5	Tue 6th Sep Sep 6	Wed 7th Sep Sep 7	Thu 8th Sep Sep 8
-	5.9mi, 52:17 Run - Intervals 8 x 600m ish XC reps with 5 min t/a Split Summary === 1) 1m - 8:49(8:49/m) 134/146bpm [1182b/mi] 115cal 6.8/7.41mph 2) 0.99m - 7:58(8:04/m) 141/148bpm [1138b/mi] 109cal 7.43/8.79mph 3) 0.34m - 2:03(6:06/m) 141/156bpm [860b/mi] 26cal 9.84/11.12mph 4) 0.03m - 1:20(51:52/m) 132/151bpm [6846b/mi] 15cal 1.16/9.31mph 5) 0.35m - 2:24(6:56/m) 151/162bpm [1047b/mi] 33cal 8.65/11.52mph 6) 0.03m - 1:06(39:16/m) 144/161bpm [5655b/mi] 14cal 1.53/8.12mph 7) 0.34m - 2:05(6:02/m) 152/163bpm [917b/mi] 30cal 9.95/11.79mph 8) 0.03m - 1:26(49:13/m) 140/162bpm [6890b/mi] 17cal 1.22/9.25mph 9) 0.35m - 2:22(6:51/m) 153/166bpm [1049b/mi] 33cal 8.76/12.25mph 10) 0.03m - 1:08(41:13/m) 149/165bpm [6141b/mi] 16cal 1.46/8.29mph 11) 0.34m - 2:03(5:59/m) 153/165bpm [916b/mi] 29cal 10.02/12.25mph 12) 0.04m - 1:25(37:02/m) 144/165bpm [5332b/mi] 18cal 1.62/9.58mph 13) 0.35m - 2:23(6:55/m) 154/168bpm [1066b/mi] 33cal 8.66/12.42mph 14) 0.03m - 1:07(36:58/m) 153/167bpm [5657b/mi] 16cal 1.62/8.37mph 15) 0.34m - 2:05(6:03/m) 155/165bpm [937b/mi] 30cal 9.92/11.94mph 16) 0.03m - 1:25(53:07/m) 150/164bpm [7968b/mi] 19cal 1.13/9.46mph 17) 0.34m - 2:24(6:59/m) 156/168bpm [1090b/mi] 34cal 8.59/12.38mph 18) 0.96m - 8:42(9:03/m) 138/167bpm [1250b/mi] 97cal 6.63/8.25mph Add a comment	8.4mi, 1:10:16 Run - General Split Summary === 1) 1m - 7:49(7:49/m) 127/143bpm [992b/mi] 92cal 7.68/9.08mph 2) 1m - 8:05(8:05/m) 137/142bpm [1107b/mi] 106cal 7.42/8.68mph 3) 1m - 8:59(8:59/m) 138/154bpm [1240b/mi] 113cal 6.68/9.98mph 4) 1m - 9:12(9:12/m) 144/153bpm [1326b/mi] 122cal 6.52/8.25mph 5) 1m - 7:32(7:32/m) 139/145bpm [1048b/mi] 94cal 7.96/10.1mph 6) 1m - 9:57(9:57/m) 147/154bpm [1464b/mi] 134cal 6.03/9.31mph 7) 1m - 7:32(7:32/m) 144/150bpm [1085b/mi] 98cal 7.96/10.58mph 8) 1m - 7:29(7:29/m) 144/150bpm [1078b/mi] 95cal 8.01/9.68mph 9) 0.44m - 3:40(8:14/m) 143/146bpm [1177b/mi] 46cal 7.29/8.01mph Add a comment	7mi, 54:41 Run - General Split Summary === 1) 1m - 7:42(7:42/m) 119/136bpm [916b/mi] 82cal 7.79/8.7mph 2) 1m - 7:10(7:10/m) 130/137bpm [933b/mi] 86cal 8.36/8.79mph 3) 1m - 7:40(7:40/m) 140/148bpm [1073b/mi] 103cal 7.83/8.97mph 4) 1m - 8:22(8:22/m) 146/153bpm [1221b/mi] 116cal 7.18/8.52mph 5) 1m - 7:44(7:44/m) 143/151bpm [1105b/mi] 104cal 7.76/8.7mph 6) 1m - 7:56(7:56/m) 146/152bpm [1159b/mi] 108cal 7.56/9.1mph 7) 1m - 8:04(8:04/m) 144/149bpm [1161b/mi] 106cal 7.44/8.68mph 8) 0.01m - 3(9:54/m) 139/139bpm [1376b/mi] 6.06/7.58mph Add a comment	6.1mi, 50:29 Run - General Split Summary === 1) 1m - 7:52(7:52/m) 125/137bpm [983b/mi] 91cal 7.63/8.68mph 2) 1m - 8:06(8:06/m) 135/146bpm [1093b/mi] 103cal 7.41/8.41mph 3) 1m - 8:02(8:02/m) 136/145bpm [1093b/mi] 101cal 7.47/8.5mph 4) 1m - 8:33(8:33/m) 135/146bpm [1154b/mi] 100cal 7.02/8.41mph 5) 1m - 8:21(8:21/m) 134/144bpm [1120b/mi] 93cal 7.18/8.12mph 6) 1m - 8:25(8:25/m) 135/138bpm [1137b/mi] 95cal 7.12/8.27mph 7) 0.14m - 1:10(8:13/m) 129/132bpm [1060b/mi] 10cal 7.3/7.72mph Add a comment	9mi, 1:11:28 Run - Intervals 10 x 700m ish with 90 sec recoveries Split Summary === 1) 1m - 7:32(7:32/m) 129/138bpm [972b/mi] 92cal 7.96/9.85mph 2) 0.97m - 7:34(7:49/m) 135/143bpm [1056b/mi] 97cal 7.67/9.08mph 3) 0.42m - 2:30(5:58/m) 129/156bpm [770b/mi] 25cal 10.05/11.44mph 4) 0.04m - 1:30(33:31/m) 125/157bpm [4190b/mi] 14cal 1.79/10.48mph 5) 0.44m - 2:29(5:42/m) 144/159bpm [820b/mi] 31cal 10.53/12.56mph 6) 0.03m - 1:30(47:35/m) 130/160bpm [6186b/mi] 15cal 1.26/10.6mph 7) 0.42m - 2:31(5:58/m) 147/162bpm [877b/mi] 33cal 10.06/11.56mph 8) 0.05m - 1:30(29:41/m) 133/162bpm [3948b/mi] 15cal 2.02/10.33mph 9) 0.44m - 2:31(5:42/m) 148/162bpm [844b/mi] 32cal 10.52/11.69mph 10) 0.07m - 1:31(21:57/m) 133/162bpm [2920b/mi] 14cal 2.73/10.65mph 11) 0.42m - 2:32(6:00/m) 149/163bpm [894b/mi] 32cal 9.99/11.35mph 12) 0.07m - 1:29(22:25/m) 138/161bpm [3093b/mi] 16cal 2.68/10.14mph 13) 0.43m - 2:31(5:49/m) 149/162bpm [866b/mi] 32cal 10.32/12.11mph 14) 0.07m - 1:30(22:52/m) 138/163bpm [3157b/mi] 15cal 2.62/10.27mph 15) 0.42m - 2:34(6:05/m) 150/164bpm [912b/mi] 33cal 9.87/11.17mph 16) 0.05m - 1:27(27:55/m) 140/163bpm [3907b/mi] 16cal 2.15/9.91mph 17) 0.43m - 2:33(5:52/m) 151/163bpm [887b/mi] 33cal 10.22/11.65mph 18) 0.08m - 1:29(19:06/m) 137/164bpm [2618b/mi] 15cal 3.14/10.35mph 19) 0.42m - 2:32(6:00/m) 150/165bpm [901b/mi] 32cal 9.99/11.21mph 20) 0.04m - 1:28(37:04/m) 144/165bpm [5337b/mi] 17cal 1.62/10.25mph 21) 0.43m - 2:32(5:54/m) 154/163bpm [910b/mi] 34cal 10.16/11.48mph 22) 1m - 7:43(7:43/m) 137/162bpm [1058b/mi] 85cal 7.77/10.29mph 23) 1m - 7:41(7:41/m) 141/147bpm [1083b/mi] 93cal 7.81/8.45mph 24) 0.29m - 2:19(7:55/m) 140/144bpm [1109b/mi] 27cal 7.58/7.85mph Add a comment	10mi, 1:21:42 Run - General Split Summary === 1) 1m - 8:23(8:23/m) 118/130bpm [990b/mi] 90cal 7.15/7.97mph 2) 1m - 8:13(8:13/m) 127/131bpm [1043b/mi] 97cal 7.31/7.62mph 3) 1m - 8:19(8:19/m) 128/132bpm [1064b/mi] 95cal 7.22/7.35mph 4) 1m - 8:18(8:18/m) 130/133bpm [1079b/mi] 94cal 7.23/8.22mph 5) 1m - 8:16(8:16/m) 129/133bpm [1066b/mi] 89cal 7.26/7.58mph 6) 1m - 8:19(8:19/m) 129/134bpm [1073b/mi] 86cal 7.21/7.31mph 7) 1m - 8:23(8:23/m) 129/134bpm [1081b/mi] 82cal 7.16/7.39mph 8) 1m - 7:32(7:32/m) 135/141bpm [1017b/mi] 86cal 7.96/9.46mph 9) 1m - 7:51(7:51/m) 135/139bpm [1060b/mi] 88cal 7.64/8.14mph 10) 1m - 7:57(7:57/m) 136/141bpm [1082b/mi] 90cal 7.54/7.97mph 11) 0.02m - 11(10:17/m) 136/137bpm [1398b/mi] 1cal 5.84/7.72mph Add a comment
Fri 9th Sep Sep 9	Sat 10th Sep Sep 10	Sun 11th Sep Sep 11	Mon 12th Sep Sep 12	Tue 13th Sep Sep 13	Wed 14th Sep Sep 14	Thu 15th Sep Sep 15
-	5.1mi, 39:31 Run - Recovery Run Split Summary === 1) 1m - 7:53(7:53/m) 121/135bpm [954b/mi] 89cal 7.61/8.64mph 2) 1m - 7:45(7:45/m) 128/135bpm [993b/mi] 94cal 7.74/8.31mph 3) 1m - 7:52(7:52/m) 130/135bpm [1023b/mi] 94cal 7.62/8.35mph 4) 1m - 7:42(7:42/m) 136/147bpm [1047b/mi] 99cal 7.79/11.35mph 5) 1m - 7:44(7:44/m) 143/148bpm [1105b/mi] 107cal 7.76/11.25mph 6) 0.07m - 34(7:50/m) 137/140bpm [1073b/mi] 7cal 7.66/7.74mph Add a comment	2.5mi, 22:34 Run - Warm Down Split Summary === 1) 1m - 9:04(9:04/m) 121/132bpm [1097b/mi] 102cal 6.62/9.77mph 2) 1m - 9:09(9:09/m) 123/128bpm [1126b/mi] 100cal 6.55/7.35mph 3) 0.5m - 4:21(8:38/m) 125/132bpm [1079b/mi] 47cal 6.95/9.18mph Add a comment 6.2mi, 37:56 Run - Race Split Summary === 1) 1m - 5:46(5:46/m) 153/165bpm [882b/mi] 87cal 10.41/12mph 2) 1m - 5:57(5:57/m) 164/167bpm [975b/mi] 98cal 10.09/10.33mph 3) 1m - 6:07(6:07/m) 164/166bpm [1003b/mi] 101cal 9.82/10.23mph 4) 1m - 6:05(6:05/m) 165/166bpm [1004b/mi] 101cal 9.86/10.5mph 5) 1m - 6:26(6:26/m) 166/168bpm [1067b/mi] 107cal 9.33/10.35mph 6) 1m - 6:18(6:18/m) 167/169bpm [1053b/mi] 106cal 9.51/10.6mph 7) 0.23m - 1:21(5:51/m) 169/171bpm [988b/mi] 22cal 10.26/13.8mph 8) 0.07m - 3:02(41:22/m) 136/173bpm [5627b/mi] 25cal 1.45/11.94mph Add a comment 2.4mi, 19:12 Run - Warm Up Split Summary === 1) 1m - 7:50(7:50/m) 134/143bpm [1050b/mi] 105cal 7.66/8.25mph 2) 1m - 7:43(7:43/m) 144/147bpm [1112b/mi] 112cal 7.77/8.22mph 3) 0.44m - 3:39(8:18/m) 135/146bpm [1122b/mi] 45cal 7.22/13.36mph Add a comment	7mi, 56:30 Run - Recovery Run Split Summary === 1) 1m - 8:11(8:11/m) 118/131bpm [966b/mi] 90cal 7.33/9.48mph 2) 1m - 7:49(7:49/m) 129/137bpm [1008b/mi] 97cal 7.68/8.43mph 3) 1m - 7:56(7:56/m) 131/138bpm [1039b/mi] 98cal 7.57/8.27mph 4) 1m - 7:59(7:59/m) 134/140bpm [1070b/mi] 99cal 7.52/8.22mph 5) 1m - 7:55(7:55/m) 135/140bpm [1069b/mi] 99cal 7.58/8.01mph 6) 1m - 8:07(8:07/m) 131/137bpm [1063b/mi] 86cal 7.4/7.97mph 7) 1m - 8:14(8:14/m) 129/134bpm [1062b/mi] 78cal 7.29/7.85mph 8) 0.04m - 19(8:44/m) 126/127bpm [1101b/mi] 2cal 6.87/7.45mph Add a comment	8.2mi, 1:07:41 Run - Intervals 2 x (6 * 300m) with 500m jog between sets Split Summary === 1) 1m - 8:06(8:06/m) 118/135bpm [956b/mi] 88cal 7.4/8.58mph 2) 1m - 8:02(8:02/m) 133/142bpm [1068b/mi] 105cal 7.47/8.16mph 3) 0.68m - 8:18(12:12/m) 116/148bpm [1416b/mi] 75cal 4.91/13mph 4) 0.19m - 57(5:04/m) 115/138bpm [582b/mi] 8cal 11.86/14.36mph 5) 0.06m - 1:03(16:53/m) 138/151bpm [2330b/mi] 14cal 3.55/12.19mph 6) 0.19m - 59(5:05/m) 141/158bpm [716b/mi] 12cal 11.82/13.21mph 7) 0.06m - 1:00(16:08/m) 144/161bpm [2322b/mi] 14cal 3.72/11.98mph 8) 0.19m - 58(5:03/m) 140/158bpm [706b/mi] 11cal 11.89/13.46mph 9) 0.07m - 58(14:48/m) 148/158bpm [2190b/mi] 14cal 4.06/11.81mph 10) 0.18m - 58(5:21/m) 143/158bpm [765b/mi] 12cal 11.22/14.15mph 11) 0.07m - 57(13:26/m) 149/160bpm [2002b/mi] 14cal 4.46/11.37mph 12) 0.18m - 59(5:21/m) 146/159bpm [781b/mi] 13cal 11.21/13.38mph 13) 0.07m - 57(13:05/m) 153/161bpm [2002b/mi] 14cal 4.59/11.44mph 14) 0.18m - 58(5:26/m) 149/160bpm [810b/mi] 14cal 11.03/12.75mph 15) 0.33m - 4:00(12:10/m) 132/162bpm [1605b/mi] 43cal 4.93/11.4mph 16) 0.19m - 57(5:09/m) 136/159bpm [701b/mi] 10cal 11.64/14.88mph 17) 0.07m - 58(14:35/m) 153/159bpm [2230b/mi] 14cal 4.12/11.71mph 18) 0.19m - 58(5:09/m) 149/160bpm [766b/mi] 14cal 11.67/13.75mph 19) 0.07m - 56(13:38/m) 157/162bpm [2139b/mi] 14cal 4.4/12.13mph 20) 0.19m - 58(5:05/m) 151/162bpm [766b/mi] 14cal 11.82/13.19mph 21) 0.07m - 58(14:48/m) 154/165bpm [2279b/mi] 14cal 4.05/12.06mph 22) 0.18m - 58(5:14/m) 149/162bpm [779b/mi] 13cal 11.48/13.09mph 23) 0.07m - 56(13:17/m) 161/171bpm [2138b/mi] 14cal 4.52/11.44mph 24) 0.19m - 59(5:17/m) 152/162bpm [802b/mi] 14cal 11.37/12.61mph 25) 0.07m - 53(12:44/m) 158/166bpm [2011b/mi] 14cal 4.71/11.63mph 26) 0.19m - 56(5:00/m) 152/165bpm [759b/mi] 14cal 12.01/13.42mph 27) 1m - 8:03(8:03/m) 130/165bpm [1047b/mi] 70cal 7.45/11.63mph 28) 1m - 8:04(8:04/m) 134/138bpm [1080b/mi] 83cal 7.44/7.97mph 29) 0.23m - 1:57(8:28/m) 131/133bpm [1109b/mi] 16cal 7.09/7.24mph Add a comment	5.3mi, 41:14 Run - General Split Summary === 1) 1m - 7:44(7:44/m) 127/140bpm [981b/mi] 96cal 7.77/8.7mph 2) 1m - 7:32(7:32/m) 135/141bpm [1018b/mi] 100cal 7.96/8.5mph 3) 1m - 7:46(7:46/m) 135/141bpm [1049b/mi] 101cal 7.72/8.79mph 4) 1m - 7:58(7:58/m) 131/137bpm [1044b/mi] 93cal 7.53/8.01mph 5) 1m - 8:13(8:13/m) 132/138bpm [1084b/mi] 94cal 7.3/8.14mph 6) 0.25m - 2:01(8:10/m) 129/134bpm [1053b/mi] 20cal 7.35/7.95mph Add a comment 5mi, 41:01 Run - Recovery Run Split Summary === 1) 1m - 8:02(8:02/m) 121/134bpm [971b/mi] 92cal 7.48/8.54mph 2) 1m - 8:04(8:04/m) 132/143bpm [1065b/mi] 103cal 7.44/8.31mph 3) 1m - 8:05(8:05/m) 133/142bpm [1075b/mi] 102cal 7.42/8.41mph 4) 1m - 8:20(8:20/m) 136/146bpm [1134b/mi] 106cal 7.19/8.14mph 5) 1m - 8:19(8:19/m) 133/142bpm [1106b/mi] 98cal 7.22/7.89mph 6) 0.02m - 11(7:51/m) 134/135bpm [1051b/mi] 2cal 7.65/7.43mph Add a comment	9mi, 1:05:40 Run - General Split Summary === 1) 1m - 7:32(7:32/m) 128/144bpm [964b/mi] 95cal 7.97/9.46mph 2) 1m - 7:12(7:12/m) 138/142bpm [995b/mi] 100cal 8.32/8.7mph 3) 1m - 7:14(7:14/m) 141/147bpm [1021b/mi] 102cal 8.29/8.75mph 4) 1m - 7:03(7:03/m) 147/151bpm [1035b/mi] 103cal 8.52/8.89mph 5) 1m - 7:10(7:10/m) 142/150bpm [1019b/mi] 96cal 8.36/9.71mph 6) 1m - 7:11(7:11/m) 145/148bpm [1040b/mi] 101cal 8.36/8.66mph 7) 1m - 7:24(7:24/m) 143/147bpm [1057b/mi] 100cal 8.12/8.56mph 8) 1m - 7:24(7:24/m) 142/145bpm [1051b/mi] 97cal 8.11/8.5mph 9) 1m - 7:24(7:24/m) 142/146bpm [1052b/mi] 94cal 8.1/8.37mph 10) 0.01m - 6(7:28/m) 141/142bpm [1053b/mi] 1cal 8.04/8.37mph Add a comment
Fri 16th Sep Sep 16	Sat 17th Sep Sep 17	Sun 18th Sep Sep 18	Mon 19th Sep Sep 19	Tue 20th Sep Sep 20	Wed 21st Sep Sep 21	Thu 22nd Sep Sep 22
4mi, 32:47 Run - Recovery Run Split Summary === 1) 1m - 7:54(7:54/m) 116/127bpm [916b/mi] 84cal 7.6/8.27mph 2) 1m - 7:56(7:56/m) 122/129bpm [968b/mi] 90cal 7.56/8.25mph 3) 1m - 8:16(8:16/m) 127/137bpm [1050b/mi] 95cal 7.26/8.5mph 4) 1m - 8:25(8:25/m) 126/134bpm [1061b/mi] 92cal 7.12/8.85mph 5) 0.03m - 16(8:38/m) 119/119bpm [1028b/mi] 2cal 6.95/7.37mph Add a comment	2.1mi, 17:55 Run - Warm Down Split Summary === 1) 1m - 8:55(8:55/m) 121/129bpm [1078b/mi] 102cal 6.73/7.64mph 2) 1m - 8:28(8:28/m) 128/140bpm [1083b/mi] 102cal 7.09/7.87mph 3) 0.06m - 33(9:22/m) 132/133bpm [1237b/mi] 6cal 6.4/7.18mph Add a comment 4.6mi, 28:54 Run - Race SVHC XC Trial Split Summary === 1) 1m - 6:05(6:05/m) 147/164bpm [895b/mi] 88cal 9.86/12.75mph 2) 1m - 6:19(6:19/m) 164/167bpm [1036b/mi] 105cal 9.5/10.69mph 3) 1m - 6:28(6:28/m) 165/168bpm [1068b/mi] 108cal 9.27/10.44mph 4) 1m - 6:33(6:33/m) 167/170bpm [1093b/mi] 110cal 9.17/10.31mph 5) 0.59m - 3:29(5:58/m) 170/173bpm [1013b/mi] 61cal 10.07/11.81mph Add a comment 2.3mi, 20:42 Run - Warm Up Split Summary === 1) 1m - 8:24(8:24/m) 130/137bpm [1091b/mi] 109cal 7.15/8.18mph 2) 1m - 8:01(8:01/m) 136/141bpm [1090b/mi] 109cal 7.49/8.27mph 3) 0.29m - 4:18(14:57/m) 109/137bpm [1630b/mi] 30cal 4.01/13.17mph Add a comment	13.1mi, 1:37:49 Run - Medium Long Run Split Summary === 1) 1m - 7:20(7:20/m) 128/141bpm [939b/mi] 93cal 8.18/9.46mph 2) 1m - 7:11(7:11/m) 136/142bpm [977b/mi] 96cal 8.35/9.29mph 3) 1m - 7:13(7:13/m) 138/144bpm [995b/mi] 99cal 8.32/8.37mph 4) 1m - 7:14(7:14/m) 140/144bpm [1014b/mi] 100cal 8.29/8.6mph 5) 1m - 7:15(7:15/m) 141/146bpm [1021b/mi] 100cal 8.28/8.68mph 6) 1m - 7:21(7:21/m) 140/144bpm [1028b/mi] 96cal 8.17/8.72mph 7) 1m - 7:37(7:37/m) 139/148bpm [1060b/mi] 95cal 7.87/9.14mph 8) 1m - 7:32(7:32/m) 140/144bpm [1054b/mi] 96cal 7.97/8.58mph 9) 1m - 7:35(7:35/m) 139/144bpm [1053b/mi] 92cal 7.92/8.54mph 10) 1m - 7:41(7:41/m) 133/140bpm [1022b/mi] 66cal 7.81/9.04mph 11) 1m - 7:42(7:42/m) 136/139bpm [1048b/mi] 76cal 7.78/7.97mph 12) 1m - 7:39(7:39/m) 137/141bpm [1048b/mi] 77cal 7.85/7.97mph 13) 1m - 7:42(7:42/m) 136/139bpm [1048b/mi] 65cal 7.79/8.37mph 14) 0.1m - 48(8:05/m) 135/137bpm [1091b/mi] 6cal 7.42/8.16mph Add a comment	7mi, 54:51 Run - Recovery Run Split Summary === 1) 1m - 7:45(7:45/m) 125/132bpm [969b/mi] 95cal 7.74/8.62mph 2) 1m - 7:36(7:36/m) 132/137bpm [1004b/mi] 101cal 7.89/8.06mph 3) 1m - 7:37(7:37/m) 134/139bpm [1020b/mi] 100cal 7.89/8.08mph 4) 1m - 7:45(7:45/m) 125/133bpm [969b/mi] 79cal 7.74/8.7mph 5) 1m - 7:56(7:56/m) 126/129bpm [1000b/mi] 81cal 7.56/7.97mph 6) 1m - 7:57(7:57/m) 126/129bpm [1001b/mi] 75cal 7.55/7.7mph 7) 1m - 7:58(7:58/m) 124/127bpm [989b/mi] 69cal 7.53/7.72mph 8) 0.04m - 17(7:55/m) 121/122bpm [958b/mi] 2cal 7.58/7.47mph Add a comment	8.3mi, 59:17 Run - Intervals 10 x 400m with 200m recoveries Split Summary === 1) 1m - 7:50(7:50/m) 117/134bpm [916b/mi] 88cal 7.66/9.2mph 2) 1m - 7:34(7:35/m) 133/143bpm [1010b/mi] 103cal 7.9/8.91mph 3) 0.61m - 5:32(9:00/m) 113/130bpm [1017b/mi] 49cal 6.67/13.67mph 4) 0.25m - 1:20(5:14/m) 119/140bpm [622b/mi] 13cal 11.47/13.59mph 5) 0.13m - 1:02(8:01/m) 140/146bpm [1123b/mi] 15cal 7.48/11.12mph 6) 0.25m - 1:21(5:18/m) 154/161bpm [817b/mi] 21cal 11.31/12.69mph 7) 0.13m - 1:00(7:51/m) 155/162bpm [1216b/mi] 16cal 7.65/11.08mph 8) 0.26m - 1:23(5:24/m) 155/161bpm [838b/mi] 22cal 11.1/11.98mph 9) 0.13m - 1:00(7:47/m) 155/162bpm [1207b/mi] 16cal 7.7/10.92mph 10) 0.26m - 1:22(5:23/m) 156/162bpm [840b/mi] 22cal 11.15/11.71mph 11) 0.12m - 1:00(8:05/m) 156/162bpm [1261b/mi] 16cal 7.42/11.15mph 12) 0.26m - 1:24(5:23/m) 156/162bpm [839b/mi] 22cal 11.16/11.9mph 13) 0.02m - 11(9:07/m) 151/162bpm [1377b/mi] 2cal 6.58/10.94mph 14) 0.26m - 1:25(5:31/m) 136/156bpm [751b/mi] 16cal 10.87/12.44mph 15) 0.13m - 1:02(7:55/m) 150/157bpm [1186b/mi] 16cal 7.59/10.69mph 16) 0.25m - 1:22(5:29/m) 154/161bpm [845b/mi] 21cal 10.93/12.13mph 17) 0.13m - 1:01(7:52/m) 158/163bpm [1244b/mi] 16cal 7.62/10.62mph 18) 0.26m - 1:23(5:16/m) 157/164bpm [827b/mi] 22cal 11.39/13.09mph 19) 0.13m - 1:02(8:15/m) 159/165bpm [1312b/mi] 17cal 7.27/10.71mph 20) 0.26m - 1:25(5:23/m) 157/163bpm [845b/mi] 23cal 11.15/11.9mph 21) 0.12m - 58(8:11/m) 159/164bpm [1302b/mi] 15cal 7.33/10.94mph 22) 0.26m - 1:22(5:20/m) 160/167bpm [853b/mi] 22cal 11.26/12.23mph 23) 1m - 7:41(7:41/m) 127/167bpm [975b/mi] 67cal 7.82/11.29mph 24) 1m - 7:32(7:32/m) 133/137bpm [1001b/mi] 82cal 7.97/8.5mph 25) 0.13m - 1:06(8:26/m) 128/132bpm [1080b/mi] 9cal 7.11/7.95mph Add a comment	10mi, 1:17:40 Run - General Split Summary === 1) 1m - 7:55(7:55/m) 125/137bpm [989b/mi] 99cal 7.59/9.83mph 2) 1m - 7:31(7:31/m) 131/139bpm [984b/mi] 100cal 7.99/8.77mph 3) 1m - 8:02(8:02/m) 139/144bpm [1118b/mi] 115cal 7.46/8.35mph 4) 1m - 7:25(7:25/m) 133/143bpm [987b/mi] 94cal 8.09/9.52mph 5) 1m - 7:17(7:17/m) 133/138bpm [968b/mi] 88cal 8.25/9.08mph 6) 1m - 7:29(7:29/m) 130/134bpm [972b/mi] 81cal 8.02/8.7mph 7) 1m - 8:10(8:10/m) 126/136bpm [1030b/mi] 73cal 7.34/8.87mph 8) 1m - 7:54(7:54/m) 125/131bpm [988b/mi] 64cal 7.59/8.22mph 9) 1m - 7:47(7:47/m) 128/133bpm [997b/mi] 71cal 7.71/8.1mph 10) 1m - 8:00(8:00/m) 129/135bpm [1033b/mi] 73cal 7.5/8.2mph 11) 0.02m - 10(7:35/m) 127/128bpm [963b/mi] 1cal 7.91/8.14mph Add a comment	9.2mi, 1:10:50 Run - General Split Summary === 1) 1m - 7:42(7:42/m) 121/135bpm [932b/mi] 92cal 7.79/10.06mph 2) 1m - 7:42(7:42/m) 136/143bpm [1048b/mi] 108cal 7.79/9.79mph 3) 1m - 7:36(7:36/m) 132/141bpm [1002b/mi] 96cal 7.9/8.7mph 4) 1m - 7:42(7:42/m) 128/139bpm [986b/mi] 86cal 7.79/9.33mph 5) 1m - 7:35(7:35/m) 134/139bpm [1017b/mi] 96cal 7.91/8.41mph 6) 1m - 7:42(7:42/m) 135/140bpm [1040b/mi] 96cal 7.79/8.7mph 7) 1m - 7:50(7:50/m) 133/142bpm [1042b/mi] 89cal 7.66/8.52mph 8) 1m - 7:49(7:49/m) 130/140bpm [1016b/mi] 77cal 7.68/8.08mph 9) 1m - 7:51(7:51/m) 129/133bpm [1014b/mi] 71cal 7.64/8.33mph 10) 0.16m - 1:20(8:25/m) 136/140bpm [1144b/mi] 16cal 7.13/7.51mph Add a comment
Fri 23rd Sep Sep 23	Sat 24th Sep Sep 24	Sun 25th Sep Sep 25	Mon 26th Sep Sep 26	Tue 27th Sep Sep 27	Wed 28th Sep Sep 28	Thu 29th Sep Sep 29
-	0.6mi, 21:21 Swim - General Split Summary === 1) 0.03m - 56(29:57/m) 10cal 31/rpm 2/2.04mph 2) 0.37m - 12:47(34:17/m) 120cal 32/rpm 1.75/1.9mph 3) 0.22m - 7:38(35:07/m) 70cal 31/rpm 1.71/1.86mph Add a comment 4mi, 31:04 Run - Warm Down Split Summary === 1) 1m - 7:43(7:43/m) 128/141bpm [987b/mi] 99cal 7.78/8.43mph 2) 1m - 7:22(7:22/m) 132/141bpm [972b/mi] 96cal 8.15/8.87mph 3) 1m - 7:48(7:48/m) 134/139bpm [1045b/mi] 102cal 7.69/9.52mph 4) 1m - 8:09(8:09/m) 127/134bpm [1035b/mi] 87cal 7.37/8.54mph 5) 0m - 2(10:10/m) 128/128bpm [1301b/mi] 5.91/6.7mph Add a comment 3.1mi, 18:48 Run - parkrun Split Summary === 1) 1m - 5:47(5:47/m) 152/170bpm [879b/mi] 89cal 10.38/11.33mph 2) 1m - 5:52(5:52/m) 169/172bpm [990b/mi] 103cal 10.24/11mph 3) 1m - 6:14(6:14/m) 172/179bpm [1072b/mi] 113cal 9.63/11.27mph 4) 0.14m - 55(6:32/m) 173/175bpm [1130b/mi] 16cal 9.18/11.27mph Add a comment 3mi, 23:00 Run - Warm Up Split Summary === 1) 1m - 7:31(7:31/m) 138/150bpm [1037b/mi] 107cal 7.98/9.62mph 2) 1m - 7:11(7:11/m) 142/149bpm [1020b/mi] 104cal 8.35/9.71mph 3) 1m - 7:59(7:59/m) 148/153bpm [1182b/mi] 121cal 7.51/8.72mph 4) 0.04m - 19(8:03/m) 146/147bpm [1176b/mi] 4cal 7.45/8.39mph Add a comment	15mi, 1:52:48 Run - Long Run Split Summary === 1) 1m - 7:25(7:25/m) 125/133bpm [927b/mi] 92cal 8.09/9.85mph 2) 1m - 7:08(7:08/m) 130/140bpm [928b/mi] 92cal 8.4/9.02mph 3) 1m - 7:20(7:20/m) 136/139bpm [997b/mi] 99cal 8.19/8.47mph 4) 1m - 7:17(7:17/m) 138/143bpm [1006b/mi] 101cal 8.23/8.45mph 5) 1m - 7:23(7:23/m) 138/141bpm [1018b/mi] 99cal 8.13/8.31mph 6) 1m - 7:24(7:24/m) 137/141bpm [1014b/mi] 94cal 8.1/8.31mph 7) 1m - 7:32(7:32/m) 136/143bpm [1025b/mi] 91cal 7.96/8.68mph 8) 1m - 7:31(7:31/m) 133/138bpm [1000b/mi] 78cal 7.98/9.14mph 9) 1m - 7:38(7:38/m) 132/137bpm [1008b/mi] 76cal 7.86/8.95mph 10) 1m - 7:35(7:35/m) 131/139bpm [993b/mi] 71cal 7.92/8.87mph 11) 1m - 7:40(7:40/m) 133/140bpm [1021b/mi] 72cal 7.82/8.54mph 12) 1m - 7:29(7:29/m) 133/142bpm [996b/mi] 69cal 8.01/8.91mph 13) 1m - 7:41(7:41/m) 134/141bpm [1029b/mi] 74cal 7.81/8.25mph 14) 1m - 7:48(7:48/m) 132/140bpm [1029b/mi] 65cal 7.7/8.41mph 15) 1m - 7:52(7:52/m) 133/139bpm [1047b/mi] 64cal 7.62/8.31mph 16) 0.01m - 4(7:27/m) 130/131bpm [969b/mi] 8.05/7.99mph Add a comment	7mi, 54:27 Run - Recovery Run Split Summary === 1) 1m - 7:38(7:38/m) 124/130bpm [946b/mi] 94cal 7.87/10.23mph 2) 1m - 7:46(7:46/m) 128/131bpm [995b/mi] 98cal 7.72/8.16mph 3) 1m - 7:42(7:42/m) 126/132bpm [971b/mi] 88cal 7.79/8.25mph 4) 1m - 7:44(7:44/m) 129/134bpm [997b/mi] 92cal 7.76/8.22mph 5) 1m - 7:50(7:50/m) 129/132bpm [1011b/mi] 88cal 7.65/7.91mph 6) 1m - 7:46(7:46/m) 131/135bpm [1018b/mi] 90cal 7.72/8.01mph 7) 1m - 7:45(7:45/m) 129/133bpm [999b/mi] 82cal 7.75/7.95mph 8) 0.03m - 16(7:55/m) 124/125bpm [982b/mi] 2cal 7.58/7.66mph Add a comment	8.7mi, 1:05:24 Run - Intervals 16 x 200m with 200m recoveries Split Summary === 1) 1m - 8:17(8:17/m) 121/131bpm [1002b/mi] 98cal 7.25/9.91mph 2) 0.96m - 7:55(8:14/m) 130/138bpm [1071b/mi] 104cal 7.28/7.66mph 3) 0.58m - 6:03(10:27/m) 114/135bpm [1191b/mi] 56cal 5.74/12.21mph 4) 0.13m - 39(5:12/m) 106/122bpm [551b/mi] 4cal 11.55/12.9mph 5) 0.13m - 1:03(8:25/m) 129/139bpm [1086b/mi] 13cal 7.12/11.88mph 6) 0.13m - 42(5:23/m) 139/150bpm [749b/mi] 10cal 11.14/11.21mph 7) 0.12m - 58(7:47/m) 147/154bpm [1144b/mi] 15cal 7.71/11.15mph 8) 0.12m - 40(5:25/m) 146/153bpm [791b/mi] 10cal 11.08/11.79mph 9) 0.13m - 59(7:30/m) 148/154bpm [1110b/mi] 15cal 8/11.25mph 10) 0.12m - 40(5:19/m) 149/157bpm [791b/mi] 10cal 11.3/12.42mph 11) 0.12m - 57(7:37/m) 151/158bpm [1150b/mi] 15cal 7.88/11.54mph 12) 0.12m - 41(5:28/m) 150/155bpm [821b/mi] 10cal 10.96/12.17mph 13) 0.13m - 57(7:14/m) 150/156bpm [1085b/mi] 15cal 8.29/11.15mph 14) 0.13m - 40(5:16/m) 149/156bpm [784b/mi] 10cal 11.4/12.8mph 15) 0.13m - 57(7:26/m) 151/156bpm [1122b/mi] 15cal 8.08/11.35mph 16) 0.13m - 40(5:14/m) 151/158bpm [790b/mi] 10cal 11.48/12.33mph 17) 0.13m - 59(7:35/m) 152/158bpm [1152b/mi] 15cal 7.92/11.59mph 18) 0.13m - 40(5:16/m) 152/159bpm [800b/mi] 10cal 11.4/12mph 19) 0.13m - 57(7:25/m) 153/159bpm [1134b/mi] 15cal 8.1/11.46mph 20) 0.13m - 41(5:27/m) 152/157bpm [828b/mi] 10cal 11.01/12.06mph 21) 0.13m - 57(7:21/m) 154/161bpm [1131b/mi] 15cal 8.17/11.17mph 22) 0.13m - 41(5:12/m) 152/157bpm [789b/mi] 10cal 11.56/11.42mph 23) 0.12m - 54(7:15/m) 155/159bpm [1124b/mi] 14cal 8.27/11.4mph 24) 0.13m - 40(5:21/m) 154/160bpm [823b/mi] 10cal 11.22/12.08mph 25) 0.13m - 57(7:28/m) 157/161bpm [1172b/mi] 15cal 8.04/11.4mph 26) 0.13m - 41(5:21/m) 154/160bpm [823b/mi] 11cal 11.22/12.11mph 27) 0.12m - 57(7:42/m) 155/161bpm [1194b/mi] 15cal 7.79/11.15mph 28) 0.13m - 41(5:24/m) 154/160bpm [831b/mi] 10cal 11.12/12.29mph 29) 0.13m - 57(7:34/m) 157/163bpm [1189b/mi] 15cal 7.93/11.15mph 30) 0.13m - 40(5:08/m) 152/160bpm [780b/mi] 10cal 11.7/12.31mph 31) 0.13m - 56(7:30/m) 157/161bpm [1177b/mi] 15cal 8/11.65mph 32) 0.13m - 41(5:23/m) 154/160bpm [830b/mi] 10cal 11.14/12.08mph 33) 0.13m - 56(7:20/m) 157/161bpm [1152b/mi] 15cal 8.18/11.1mph 34) 0.14m - 44(5:22/m) 154/160bpm [826b/mi] 11cal 11.19/12.25mph 35) 1m - 8:11(8:11/m) 124/163bpm [1014b/mi] 53cal 7.34/10.62mph 36) 1m - 7:34(7:34/m) 128/133bpm [969b/mi] 62cal 7.92/8.43mph 37) 0.26m - 2:11(8:31/m) 121/132bpm [1031b/mi] 11cal 7.04/8.04mph Add a comment	10mi, 1:16:19 Run - General Split Summary === 1) 1m - 7:49(7:49/m) 122/133bpm [953b/mi] 94cal 7.68/10.48mph 2) 1m - 7:37(7:37/m) 128/137bpm [975b/mi] 95cal 7.88/8.93mph 3) 1m - 7:56(7:56/m) 135/140bpm [1071b/mi] 109cal 7.56/8.14mph 4) 1m - 7:29(7:29/m) 129/139bpm [966b/mi] 86cal 8.01/9.48mph 5) 1m - 7:10(7:10/m) 129/132bpm [925b/mi] 79cal 8.37/9.16mph 6) 1m - 7:15(7:15/m) 129/132bpm [936b/mi] 77cal 8.27/8.45mph 7) 1m - 7:56(7:56/m) 127/137bpm [1007b/mi] 75cal 7.57/8.56mph 8) 1m - 7:42(7:42/m) 126/130bpm [971b/mi] 68cal 7.79/8.52mph 9) 1m - 7:37(7:37/m) 126/132bpm [960b/mi] 66cal 7.87/10.46mph 10) 1m - 7:44(7:44/m) 127/133bpm [982b/mi] 68cal 7.76/8.68mph 11) 0.01m - 4(8:51/m) 124/124bpm [1097b/mi] 6.78/7.64mph Add a comment	10mi, 1:07:42 Run - Tempo Split Summary === 1) 1m - 6:48(6:48/m) 120/131bpm [815b/mi] 81cal 8.83/10.04mph 2) 1m - 6:29(6:29/m) 138/147bpm [895b/mi] 93cal 9.25/9.48mph 3) 1m - 6:29(6:29/m) 145/148bpm [941b/mi] 98cal 9.24/9.54mph 4) 1m - 6:27(6:27/m) 147/150bpm [948b/mi] 98cal 9.3/9.43mph 5) 1m - 6:36(6:36/m) 148/152bpm [977b/mi] 101cal 9.09/9.43mph 6) 1m - 6:33(6:33/m) 141/149bpm [923b/mi] 89cal 9.16/10.31mph 7) 1m - 6:56(6:56/m) 144/147bpm [998b/mi] 99cal 8.65/9.46mph 8) 1m - 7:02(7:02/m) 143/146bpm [1006b/mi] 99cal 8.53/9.81mph 9) 1m - 7:01(7:01/m) 143/146bpm [1003b/mi] 96cal 8.56/9.04mph 10) 1m - 7:06(7:06/m) 141/145bpm [1001b/mi] 92cal 8.45/8.93mph 11) 0.03m - 15(7:09/m) 140/141bpm [1001b/mi] 3cal 8.39/8.6mph Add a comment

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M45 Lanarkshire