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AndrewG
M40 Stirlingshire

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Falkirk Victoria Harriers | Teviotdale Harriers

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Recent Training
28th Sep	General	4mi	29:03
27th Sep	General	3.1mi	22:44
22nd Sep	General	1mi	8:23
22nd Sep	General	3.1mi	18:36
22nd Sep	General	1mi	7:39

12 Month Benchmarks	Run
Mile	5:34
5k	18:31
5mi	33:50
10k	42:11
10mi	1:10:10
Half	1:53:52
20mi	3:06:12

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Best Times
Best WAVA

Dist	Races	2009	2010	2012	2013	2014	2015	2016	2017	2019	2020	2021	2022	2023	PB	WB
1500m	1											5:18 69.49			5:18 5:41/mi	69.49
1mi	5	4:57 76.43	5:20 70.94									5:40 70.26	5:19 75.43		4:57 4:57/mi	76.43
4km	4	15:10 67.09							17:02 61.11	16:19 64.71					15:10 6:06/mi	67.09
5km	22	18:25 69.77	19:13 66.87	20:23 63.05	21:14 60.58		22:34 57.30	20:44 62.98	21:30 61.09	19:51 66.70		18:49 71.92		18:36 73.29	18:25 5:56/mi	73.29
3.2mi	4	19:00 68.62		19:47 65.91					21:04 62.88	20:33 65.35					19:00 6:02/mi	68.62
6km	1		23:42 65.61												23:42 6:21/mi	65.61
4mi	1							26:01 64.79							26:01 6:30/mi	64.79
4.5mi	1						34:13 55.47								34:13 7:36/mi	55.47
9km	1									39:10 61.99					39:10 7:00/mi	61.99
5.9mi	1												37:54 68.01		37:54 6:29/mi	68.01
10km	6			43:21 60.90		46:04 57.50			39:17 68.10		49:56 54.13			45:32 60.64	39:17 6:19/mi	68.10
13.1mi	3				1:47:51 53.77	1:51:22 52.12			1:41:26 57.67						1:41:26 7:45/mi	57.67

2023		Result	WAVA	Distance
5 May	Run and Become Scottish 5KM Championships SB	18:36	73.29	5km
25 Mar	Auldcathie District parkrun	19:10	71.13	5km
11 Mar	Edinburgh parkrun	19:11	71.06	5km
25 Feb	Scottish National XC Champs Falkirk SB	45:32	60.64	10km
2022		Result	WAVA	Distance
20 May	The Monument Mile Classic SB	5:19	75.43	1mi
26 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	37:54	68.01	5.85mi
2021		Result	WAVA	Distance
11 Dec	Edinburgh parkrun SB	18:49	71.92	5km
21 May	The Monument Mile Classic 1500 timed PB	5:18	69.49	1500m
21 May	The Monument Mile Classic SB	5:40	70.26	1mi
2020		Result	WAVA	Distance
22 Feb	Scottish National XC Champs Falkirk SB	49:56	54.13	10km
2019		Result	WAVA	Distance
19 Oct	East District XC League Race 1 - Stirling PB	39:10	61.99	9km
12 Oct	EAST DISTRICT XC RELAY CHAMPIONSHIPS SB	16:19	64.71	4km
3 May	Run and Become Silverknowes 5k (Incorporating Scottish 5k road champion SB	19:51	66.70	5km
24 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	20:33	65.35	3.15mi
2017		Result	WAVA	Distance
15 Oct	Strathcarron 10k Race PB	39:17	68.10	10km
14 Oct	EAST DISTRICT XC RELAY CHAMPIONSHIPS SB	17:02	61.11	4km
1 Oct	Great Scottish Run Half Marathon PB	1:41:26	57.67	13.1mi
5 Aug	Edinburgh parkrun	21:31	61.09	5km
20 May	Falkirk parkrun	21:32	61.04	5km
9 Apr	Grangemouth Round the Houses 10k	45:45	58.23	10km
26 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	21:04	62.88	3.15mi
14 Jan	EAST DISTRICT XC CHAMPIONSHIPS Broxburn	38:27	55.76	8.1km
1 Jan	Strathclyde parkrun SB	21:30	60.73	5km
2016		Result	WAVA	Distance
5 Nov	Livingston parkrun SB	20:44	62.98	5km
5 Nov	Edinburgh parkrun		0.00	5km
4 May	May the Forth Fun Run PB	26:01	64.79	4mi
2015		Result	WAVA	Distance
15 May	Black Rock '5' Race PB	34:13	55.47	4.5mi
25 Apr	Falkirk parkrun SB	22:34	57.30	5km
2014		Result	WAVA	Distance
5 Oct	Great Scottish Run Half Marathon SB	1:51:22	52.12	13.1mi
14 Sep	City of Stirling 10k SB	46:04	57.50	10km
2013		Result	WAVA	Distance
13 Oct	Scottish Athletics East District XC Relays Championships	16:31	61.83	4km
15 Sep	Great North Run SB	1:47:51	53.77	13.1mi
20 Apr	Edinburgh parkrun SB	21:14	60.58	5km
24 Feb	Devilla 5 (5km Trail Race)	22:32	57.09	5km
2012		Result	WAVA	Distance
22 Sep	Falkirk parkrun	21:59	58.52	5km
8 Apr	West Lothian Run Easter 5k SB	20:23	63.05	5km
31 Mar	Scottish 6/4 Stage Road Relays (short stage), Livingston SB	19:47	65.91	3.15mi
25 Mar	Grangemouth Round the Houses 10k SB	43:21	60.90	10km
2010		Result	WAVA	Distance
29 Jun	jogscotland 5k Challenge - Edinburgh 1 - Inverleith Park	19:22	66.35	5km
13 Jun	Loch Lomond 5K Run Run	19:40	65.34	5km
8 May	Falkirk Vics 1 mile Time Trial (members only) SB	5:20	70.94	1mi
1 May	Edinburgh Parkrun	19:21	66.41	5km
4 Apr	Easter 5k and 10K	21:32	59.67	5km
21 Mar	Errol Fun Run PB	23:42	65.61	6km
13 Mar	Edinburgh Parkrun SB	19:13	66.87	5km
2009		Result	WAVA	Distance
17 Oct	Edinburgh parkrun PB	18:25	69.77	5km
10 Oct	East District Cross Country Relays: Meadowmill (Prestonpans). PB	15:10	67.09	4km
27 May	Self Transcendence 1 Mile Race Edinburgh Meadows PB	4:57	76.43	1mi
1 May	Friday Evening Race Series	5:19	71.16	1mi
4 Apr	Scottish 6/4 Stage Road Relays (short stage), Livingston PB	19:00	68.62	3.15mi
29 Mar	Grangemouth Round the Houses 5K	18:39	68.90	5km
15 Feb	ATHelite Run In the Park 5K	20:34	62.48	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	106	151	200	192	166	142	114	126	84	0	0	0	1279
2022	156	31	176	152	142	59	47	82	83	57	73	85	1141
2021	168	151	82	142	143	125	125	136	163	165	165	150	1714
2020	143	109	131	107	152	180	124	72	33	130	117	171	1470
2019	126	85	99	131	119	93	85	81	105	129	120	113	1287
2018	0	0	0	0	0	0	74	95	68	82	126	78	523
2016	51	0	0	0	0	0	0	0	0	0	0	0	51
2015	0	0	0	0	0	0	0	0	0	0	0	55	55

Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9
7.5mi, 54:50 Run - General Split Summary === 1) 1mi - 7:12(7:12/mi) 137/155bpm [987b/mi] 105cal 2) 1mi - 7:19(7:19/mi) 159/165bpm [1163b/mi] 123cal 3) 1mi - 7:23(7:23/mi) 162/168bpm [1196b/mi] 124cal 4) 1mi - 7:23(7:23/mi) 169/172bpm [1248b/mi] 128cal 5) 1mi - 7:17(7:17/mi) 173/175bpm [1260b/mi] 129cal 6) 1mi - 7:16(7:16/mi) 173/178bpm [1258b/mi] 129cal 7) 1mi - 7:19(7:19/mi) 175/177bpm [1281b/mi] 130cal 8) 0.5mi - 3:41(7:20/mi) 176/179bpm [1291b/mi] 66cal Add a comment	0.4mi, 2:33 Run - General Split Summary === 1) 0.37mi - 2:33(6:49/mi) 167/180bpm [1138b/mi] 44cal Add a comment 5mi, 35:44 Run - General Split Summary === 1) 1mi - 7:06(7:06/mi) 140/154bpm [994b/mi] 112cal 2) 1mi - 7:07(7:07/mi) 157/166bpm [1119b/mi] 120cal 3) 1mi - 7:13(7:13/mi) 165/170bpm [1190b/mi] 124cal 4) 1mi - 7:07(7:07/mi) 166/173bpm [1182b/mi] 124cal 5) 1mi - 7:04(7:04/mi) 173/176bpm [1224b/mi] 126cal 6) 0.01mi - 7(7:30/mi) 172/172bpm [1289b/mi] 2cal Add a comment	1.5mi, 11:18 Run - General Split Summary === 1) 1mi - 7:35(7:35/mi) 157/166bpm [1189b/mi] 123cal 2) 0.51mi - 3:43(7:20/mi) 163/167bpm [1196b/mi] 63cal Add a comment 3.8mi, 26:59 Run - General Split Summary === 1) 0.31mi - 1:36(5:09/mi) 157/180bpm [808b/mi] 25cal 2) 0.26mi - 2:18(8:47/mi) 168/181bpm [1475b/mi] 40cal 3) 0.25mi - 1:17(5:07/mi) 172/183bpm [881b/mi] 24cal 4) 0.26mi - 2:15(8:37/mi) 172/185bpm [1482b/mi] 39cal 5) 0.19mi - 57(5:07/mi) 172/180bpm [880b/mi] 18cal 6) 0.26mi - 2:13(8:40/mi) 172/182bpm [1491b/mi] 39cal 7) 0.12mi - 37(5:01/mi) 170/178bpm [854b/mi] 11cal 8) 0.26mi - 2:18(8:43/mi) 170/180bpm [1482b/mi] 39cal 9) 0.31mi - 1:37(5:10/mi) 179/189bpm [926b/mi] 31cal 10) 0.26mi - 2:16(8:47/mi) 174/189bpm [1527b/mi] 41cal 11) 0.25mi - 1:17(5:04/mi) 176/188bpm [892b/mi] 25cal 12) 0.26mi - 2:21(9:12/mi) 173/188bpm [1590b/mi] 41cal 13) 0.19mi - 57(5:03/mi) 172/182bpm [867b/mi] 18cal 14) 0.25mi - 2:16(8:58/mi) 174/186bpm [1560b/mi] 40cal 15) 0.12mi - 38(5:03/mi) 168/177bpm [849b/mi] 12cal 16) 0.26mi - 2:07(8:16/mi) 173/181bpm [1430b/mi] 37cal Add a comment 1.5mi, 10:45 Run - General Split Summary === 1) 1mi - 7:07(7:07/mi) 142/154bpm [1010b/mi] 112cal 2) 0.51mi - 3:38(7:09/mi) 155/158bpm [1108b/mi] 61cal Add a comment	-	5.5mi, 41:13 Run - General Split Summary === 1) 1mi - 7:35(7:35/mi) 139/151bpm [1054b/mi] 114cal 2) 1mi - 7:34(7:34/mi) 146/158bpm [1105b/mi] 119cal 3) 1mi - 7:37(7:37/mi) 146/158bpm [1112b/mi] 112cal 4) 1mi - 7:25(7:25/mi) 154/166bpm [1142b/mi] 119cal 5) 1mi - 7:16(7:16/mi) 161/167bpm [1169b/mi] 122cal 6) 0.5mi - 3:46(7:31/mi) 166/172bpm [1249b/mi] 65cal Add a comment	0.4mi, 2:44 Run - General Split Summary === 1) 0.4mi - 2:44(6:49/mi) 167/178bpm [1139b/mi] 47cal Add a comment 4mi, 28:08 Run - General Split Summary === 1) 1mi - 7:03(7:03/mi) 150/165bpm [1059b/mi] 116cal 2) 1mi - 7:03(7:03/mi) 165/168bpm [1163b/mi] 122cal 3) 1mi - 6:59(6:59/mi) 166/170bpm [1158b/mi] 121cal 4) 1mi - 6:57(6:57/mi) 170/174bpm [1183b/mi] 123cal 5) 0.01mi - 6(7:11/mi) 167/167bpm [1201b/mi] 1cal Add a comment	1.6mi, 9:10 Run - General Split Summary === 1) 1mi - 5:46(5:46/mi) 181/190bpm [1045b/mi] 114cal 2) 0.56mi - 3:24(6:04/mi) 188/190bpm [1141b/mi] 69cal Add a comment 1mi, 7:14 Run - General Split Summary === 1) 1mi - 7:11(7:11/mi) 156/166bpm [1119b/mi] 119cal 2) 0.01mi - 3(7:01/mi) 162/162bpm [1136b/mi] 1cal Add a comment
Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16
0.9mi, 4:27 Run - General Split Summary === 1) 0.87mi - 4:27(5:09/mi) 168/183bpm [864b/mi] 78cal Add a comment 1mi, 7:33 Run - General Split Summary === 1) 1mi - 7:30(7:30/mi) 143/156bpm [1072b/mi] 117cal 2) 0.01mi - 3(6:09/mi) 145/146bpm [893b/mi] 1cal Add a comment	-	-	-	-	-	4mi, 29:36 Run - General Split Summary === 1) 1mi - 7:17(7:17/mi) 146/160bpm [1064b/mi] 111cal 2) 1mi - 7:21(7:21/mi) 162/172bpm [1191b/mi] 126cal 3) 1mi - 7:23(7:23/mi) 165/172bpm [1217b/mi] 126cal 4) 1mi - 7:31(7:31/mi) 163/180bpm [1225b/mi] 123cal 5) 0.01mi - 4(5:51/mi) 176/176bpm [1029b/mi] 1cal Add a comment
Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23
6mi, 43:40 Run - General Split Summary === 1) 1mi - 7:23(7:23/mi) 146/161bpm [1077b/mi] 115cal 2) 1mi - 7:04(7:04/mi) 156/165bpm [1103b/mi] 118cal 3) 1mi - 7:19(7:19/mi) 151/165bpm [1104b/mi] 112cal 4) 1mi - 7:09(7:09/mi) 158/167bpm [1131b/mi] 118cal 5) 1mi - 7:11(7:11/mi) 163/169bpm [1171b/mi] 123cal 6) 1mi - 7:30(7:30/mi) 172/181bpm [1290b/mi] 133cal 7) 0.01mi - 4(7:27/mi) 182/182bpm [1356b/mi] 1cal Add a comment	0.6mi, 4:21 Run - General Split Summary === 1) 0.64mi - 4:21(6:47/mi) 163/176bpm [1106b/mi] 76cal Add a comment 5mi, 36:02 Run - General Split Summary === 1) 1mi - 7:12(7:12/mi) 139/153bpm [1002b/mi] 113cal 2) 1mi - 7:13(7:13/mi) 154/161bpm [1111b/mi] 120cal 3) 1mi - 7:06(7:06/mi) 164/169bpm [1165b/mi] 122cal 4) 1mi - 7:12(7:12/mi) 162/173bpm [1167b/mi] 121cal 5) 1mi - 7:13(7:13/mi) 167/171bpm [1205b/mi] 124cal 6) 0.01mi - 5(6:11/mi) 167/168bpm [1033b/mi] 1cal Add a comment	6mi, 41:26 Run - General Split Summary === 1) 1mi - 7:07(7:07/mi) 140/152bpm [996b/mi] 116cal 2) 1mi - 7:10(7:10/mi) 157/167bpm [1126b/mi] 122cal 3) 1mi - 6:39(6:39/mi) 173/179bpm [1149b/mi] 122cal 4) 1mi - 6:39(6:39/mi) 174/178bpm [1156b/mi] 122cal 5) 1mi - 6:38(6:38/mi) 175/177bpm [1161b/mi] 121cal 6) 1mi - 7:07(7:07/mi) 171/178bpm [1217b/mi] 125cal 7) 0.01mi - 7(10:01/mi) 169/169bpm [1693b/mi] 2cal Add a comment	4mi, 29:21 Run - General Split Summary === 1) 1mi - 7:22(7:22/mi) 140/150bpm [1031b/mi] 113cal 2) 1mi - 7:17(7:17/mi) 152/158bpm [1106b/mi] 120cal 3) 1mi - 7:18(7:18/mi) 159/170bpm [1160b/mi] 122cal 4) 1mi - 7:18(7:18/mi) 160/166bpm [1168b/mi] 122cal 5) 0.02mi - 6(6:37/mi) 158/158bpm [1044b/mi] 2cal Add a comment	0.4mi, 2:31 Run - General Split Summary === 1) 0.36mi - 2:31(6:53/mi) 150/173bpm [1032b/mi] 41cal Add a comment 4mi, 29:01 Run - General Split Summary === 1) 1mi - 7:04(7:04/mi) 140/154bpm [989b/mi] 114cal 2) 1mi - 7:18(7:18/mi) 150/155bpm [1095b/mi] 119cal 3) 1mi - 7:16(7:16/mi) 154/160bpm [1120b/mi] 120cal 4) 1mi - 7:16(7:16/mi) 158/166bpm [1147b/mi] 121cal 5) 0.02mi - 6(6:27/mi) 157/157bpm [1012b/mi] 2cal Add a comment	1mi, 8:23 Run - General Split Summary === 1) 1mi - 8:18(8:18/mi) 143/155bpm [1188b/mi] 125cal 2) 0.01mi - 5(8:11/mi) 146/146bpm [1195b/mi] 1cal Add a comment 3.1mi, 18:36 Run - General Split Summary === 1) 1mi - 5:47(5:47/mi) 170/184bpm [983b/mi] 110cal 2) 1mi - 6:01(6:01/mi) 186/189bpm [1119b/mi] 121cal 3) 1mi - 6:10(6:10/mi) 187/189bpm [1152b/mi] 124cal 4) 0.12mi - 39(5:32/mi) 185/186bpm [1024b/mi] 13cal Add a comment 1mi, 7:39 Run - General Split Summary === 1) 1mi - 7:32(7:32/mi) 127/142bpm [956b/mi] 122cal 2) 0.02mi - 8(6:33/mi) 142/144bpm [931b/mi] 1cal Add a comment	-
Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26	Wed 27th Sep Sep 27	Thu 28th Sep Sep 28	Fri 29th Sep Sep 29	Sat 30th Sep Sep 30
-	-	-	3.1mi, 22:44 Run - General Split Summary === 1) 1mi - 7:19(7:19/mi) 138/151bpm [1009b/mi] 115cal 2) 1mi - 7:18(7:18/mi) 152/157bpm [1109b/mi] 119cal 3) 1mi - 7:18(7:18/mi) 158/165bpm [1154b/mi] 121cal 4) 0.11mi - 49(7:16/mi) 162/165bpm [1178b/mi] 14cal Add a comment	4mi, 29:03 Run - General Split Summary === 1) 1mi - 7:15(7:15/mi) 137/152bpm [992b/mi] 112cal 2) 1mi - 7:13(7:13/mi) 157/167bpm [1132b/mi] 120cal 3) 1mi - 7:14(7:14/mi) 166/171bpm [1201b/mi] 124cal 4) 1mi - 7:14(7:14/mi) 168/172bpm [1217b/mi] 125cal 5) 0.02mi - 8(7:03/mi) 172/172bpm [1213b/mi] 2cal Add a comment	-	-

AndrewG M40 Stirlingshire

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AndrewG
M40 Stirlingshire