justcol

M50

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About Me
2011 - As my debut year was a great experience and thoroughly enjoyable. 5k PB, 10k PB, HM PB and Mara debut. 2012 - Has been a complete shambles, work and injury getting right in the way. Lets just forget it. I did somehow get a 5k PB. 2013 - Plan on a slow and steady return (lesson learned) with a no pressure approach to training.No goals set apart from staying fit and healthy. (Failed)! 2014 - VLM 2:59:30 get in! Now to get another goal! 2015 - Shite! 2016 - Getting some miles in then a proper return to training. Show More...

About Me

2011 - As my debut year was a great experience and thoroughly enjoyable. 5k PB, 10k PB, HM PB and Mara debut. 2012 - Has been a complete shambles, work and injury getting right in the way. Lets just forget it. I did somehow get a 5k PB. 2013 - Plan on a slow and steady return (lesson learned) with a no pressure approach to training.No goals set apart from staying fit and healthy. (Failed)! 2014 - VLM 2:59:30 get in! Now to get another goal! 2015 - Shite! 2016 - Getting some miles in then a proper return to training.

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Recent Training
18th Apr	General	5.3mi	45:35
16th Apr	General	5.3mi	48:05
14th Apr	General	3.2mi	1:02:20
13th Apr	General	2.8mi	23:59
8th Apr	General	4mi	34:14

12 Month Benchmarks	Run	Bike
Mile	6:43	3:28
5k	21:40	15:40
5mi	35:28	26:53
10k	43:54	36:45
10mi	1:21:23	1:13:35
Half	1:47:18	0
20mi	2:56:15	0

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Best Times
Best WAVA

Dist	Races	2006	2010	2011	2012	2013	2014	2015	PB	WB
1km	1						3:02 76.44		3:02 4:53/mi	76.44
1mi	1			5:17 73.75					5:17 5:17/mi	73.75
3km	1			10:41 72.33					10:41 5:44/mi	72.33
4km	4			14:30 72.30		15:02 71.19			14:30 5:50/mi	72.30
5km	12			19:30 67.89	19:18 69.10	19:20 69.87	18:35 72.82	20:22 66.94	18:35 5:59/mi	72.82
3.7mi	1						21:46 73.56		21:46 5:57/mi	73.56
4.5mi	2			28:28 67.90			27:18 72.35		27:18 6:04/mi	72.35
5mi	2						29:45 73.84		29:45 5:57/mi	73.84
9km	3						36:47 66.94		36:47 6:35/mi	66.94
5.9mi	2					40:57 62.49	34:13 75.33		34:13 5:51/mi	75.33
6mi	2			39:28 65.71		39:51 65.88			39:28 6:35/mi	65.88
10km	7		41:36 64.30	38:33 69.72		38:51 70.02	38:11 71.75		38:11 6:09/mi	71.75
12km	1						48:57 67.84		48:57 6:34/mi	67.84
13.1mi	6	1:39:22 58.36	1:40:12 58.38	1:26:30 67.91			1:20:59 73.83		1:20:59 6:11/mi	73.83
26.2mi	2			3:32:03 58.08			2:59:30 69.84		2:59:30 6:51/mi	69.84

2016		Result	WAVA	Distance
2 Apr	Plymvalley parkrun		0.00	5km
2015		Result	WAVA	Distance
27 Jun	Falkirk parkrun SB	20:22	66.94	5km
2014		Result	WAVA	Distance
6 Dec	Falkirk parkrun	19:35	69.61	5km
22 Nov	Falkirk parkrun	20:34	66.28	5km
13 Jul	Crieff 10k	41:18	66.34	10km
5 Jul	Falkirk parkrun PB	18:35	72.82	5km
2 Jul	Brig Bash 5 PB	29:45	73.84	5mi
22 Jun	Bannockburn 700 10k PB	38:11	71.75	10km
13 Jun	Black Rock '5' Race PB	27:18	72.35	4.5mi
7 Jun	Falkirk parkrun	18:55	71.53	5km
29 May	Central AC Time Trials PB	3:02	76.44	1km
13 Apr	London Marathon PB	2:59:30	69.84	26.2mi
30 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	34:13	75.33	5.85mi
16 Mar	Alloa Half Marathon PB	1:20:59	73.83	13.1mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	48:57	67.84	12km
1 Feb	Scottish National Masters XC Championships - Men	36:10	60.41	8km
26 Jan	Scottish Veteran Harriers Club Road Relays PB	21:46	73.56	3.66mi
18 Jan	Scottish Athletics East District Cross Country League (Broxburn) PB	36:47	66.94	9km
2013		Result	WAVA	Distance
7 Dec	East District XC Championships (Dundee)		0.00	9km
30 Nov	Falkirk parkrun	19:22	69.87	5km
10 Nov	Scottish 4K XC Champs - Bellahouston Park	15:03	71.19	4km
26 Oct	National XC Relays, Cumbernauld SB	15:02	70.75	4km
19 Oct	East District XC League Race 1 - Stirling	35:06	69.64	9km
13 Oct	Scottish Athletics East District XC Relays Championships	15:04	70.59	4km
28 Sep	Falkirk parkrun - 100th event SB	19:20	69.48	5km
17 Aug	Falkirk parkrun	19:46	67.96	5km
21 Jun	Black Rock '5' Race	31:27	69.32	5mi
16 May	Helensburgh 10k	41:04	66.24	10km
31 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	40:57	62.49	5.85mi
24 Mar	Grangemouth Round the Houses 10k SB	38:51	70.02	10km
10 Mar	Gartmorn 6 SB	39:51	65.88	6mi
2012		Result	WAVA	Distance
26 May	Falkirk parkrun SB	19:18	69.10	5km
24 Mar	Falkirk parkrun	19:32	68.27	5km
2011		Result	WAVA	Distance
15 Oct	East District XC League Race 1 - Stirling	36:10	66.73	9km
8 Oct	Scottish Athletics East District CC Relay Championships PB	14:30	72.30	4km
29 Sep	Central AC club time trials 3k PB	10:41	72.33	3km
24 Sep	Falkirk parkrun	19:30	67.89	5km
18 Sep	City of Stirling 10k SB	38:33	69.72	10km
4 Sep	Great Scottish Run Half Marathon	1:29:16	65.80	13.1mi
16 Jul	Falkirk parkrun SB	19:30	67.89	5km
3 Jul	Scottish Fetch Mile PB	5:17	73.75	1mi
1 Jul	Black Rock '5' Race SB	28:28	67.90	4.5mi
26 Jun	Dunfermline Half Marathon	1:28:26	66.42	13.1mi
4 Jun	Gargunnock hill race	37:23	53.58	7.5km
22 May	Edinburgh Marathon SB	3:32:03	58.08	26.2mi
27 Mar	Grangemouth Round the Houses 10K	38:36	69.63	10km
20 Mar	Alloa Half Marathon SB	1:26:30	67.91	13.1mi
13 Mar	Gartmorn 6 PB	39:28	65.71	6mi
2010		Result	WAVA	Distance
19 Sep	City of Stirling 10k SB	41:36	64.30	10km
5 Sep	Great Scottish Run Half Marathon SB	1:40:12	58.38	13.1mi
2006		Result	WAVA	Distance
28 May	Plymouth Half Marathon SB	1:39:22	58.36	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
2024	3	0	0	0	0	0	0	0	0	0	0	0	3
2024	101	121	146	27	0	0	0	0	0	0	0	0	394
2023	102	147	188	179	147	56	11	76	86	73	98	126	1290
2023	0	0	0	0	0	0	13	0	0	0	0	0	13
2022	5	19	7	9	7	0	0	0	0	0	0	0	47
2022	36	44	83	100	138	103	118	229	188	104	85	74	1301
2022	0	0	21	0	0	0	0	0	0	0	0	0	21
2021	0	0	0	0	0	0	0	0	19	0	0	0	19
2021	154	15	5	173	127	146	72	93	50	58	107	42	1043
2021	0	0	28	0	11	0	19	0	0	0	0	0	57
2020	136	124	38	101	97	32	93	111	88	142	85	79	1126
2020	0	0	0	0	16	22	0	0	0	0	0	0	38
2019	160	92	229	212	121	6	15	34	137	123	120	105	1353
2019	0	0	0	0	0	61	26	0	0	0	0	0	87
2018	136	152	90	64	146	180	66	114	89	139	124	101	1401
2018	0	0	0	0	0	0	0	0	30	0	0	0	30
2017	74	133	89	94	135	35	52	109	94	132	159	73	1181
2017	0	0	0	0	0	0	0	0	47	0	0	0	47
2016	108	115	145	159	144	120	58	151	160	149	200	144	1654
2015	109	81	94	37	101	94	112	32	48	23	54	51	835
2014	213	217	257	117	103	143	123	56	19	14	158	100	1519
2013	0	0	0	3	0	22	0	0	0	0	0	0	25
2013	116	155	146	129	40	45	99	115	152	141	150	199	1486
2012	124	117	201	121	124	66	5	37	25	30	32	69	949
2012	0	0	0	0	0	24	0	0	0	0	0	0	24
2011	120	139	181	130	157	195	132	120	154	54	22	99	1501
2011	0	0	0	0	0	0	0	12	0	0	0	46	58
2010	0	0	0	0	0	0	0	17	40	47	56	0	160
2006	0	0	0	0	13	0	0	0	0	0	0	0	13

Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28
-	-	-	9.1mi, 1:17:10 Run - General 1) 1mi - 9:41(9:41/mi) 127/144bpm [1229b/mi] 73cal 2) 1mi - 8:53(8:53/mi) 132/146bpm [1172b/mi] 122cal 3) 1mi - 8:12(8:12/mi) 140/145bpm [1149b/mi] 123cal 4) 1mi - 7:45(7:45/mi) 146/151bpm [1132b/mi] 120cal 5) 1mi - 8:06(8:06/mi) 147/151bpm [1191b/mi] 123cal 6) 1mi - 7:44(7:44/mi) 154/161bpm [1190b/mi] 125cal 7) 0.54mi - 4:07(7:37/mi) 158/165bpm [1205b/mi] 67cal 8) 1mi - 9:20(9:20/mi) 149/157bpm [1390b/mi] 136cal 9) 1mi - 8:58(8:58/mi) 152/158bpm [1364b/mi] 137cal 10) 0.51mi - 4:25(8:39/mi) 152/159bpm [1314b/mi] 67cal Add a comment	7.1mi, 1:05:27 Run - General 1) 1mi - 8:50(8:50/mi) 123/133bpm [1087b/mi] 118cal 2) 1mi - 8:14(8:14/mi) 133/141bpm [1095b/mi] 118cal 3) 1mi - 8:37(8:37/mi) 126/138bpm [1085b/mi] 111cal 4) 1mi - 9:51(9:51/mi) 135/158bpm [1330b/mi] 131cal 5) 1mi - 10:22(10:22/mi) 146/161bpm [1513b/mi] 150cal 6) 1mi - 9:45(9:45/mi) 137/164bpm [1335b/mi] 129cal 7) 1mi - 8:51(8:51/mi) 141/145bpm [1247b/mi] 125cal 8) 0.11mi - 58(8:59/mi) 145/147bpm [1302b/mi] 14cal Add a comment	-	-
Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
7.4mi, 57:59 Run - General 1) 1mi - 8:12(8:12/mi) 125/138bpm [1024b/mi] 113cal 2) 1mi - 8:01(8:01/mi) 137/142bpm [1098b/mi] 119cal 3) 1mi - 7:52(7:52/mi) 138/143bpm [1086b/mi] 117cal 4) 1mi - 7:42(7:42/mi) 141/152bpm [1085b/mi] 116cal 5) 1mi - 7:52(7:52/mi) 146/152bpm [1149b/mi] 121cal 6) 1mi - 7:55(7:55/mi) 151/155bpm [1195b/mi] 126cal 7) 1mi - 7:29(7:29/mi) 153/158bpm [1144b/mi] 121cal 8) 0.37mi - 2:57(7:58/mi) 152/155bpm [1211b/mi] 47cal Add a comment	-	16mi, 2:19:46 Run - General 1) 1mi - 8:39(8:39/mi) 120/130bpm [1038b/mi] 113cal 2) 1mi - 8:26(8:26/mi) 129/135bpm [1088b/mi] 118cal 3) 1mi - 8:32(8:32/mi) 129/135bpm [1101b/mi] 116cal 4) 1mi - 8:36(8:36/mi) 129/138bpm [1109b/mi] 115cal 5) 1mi - 9:01(9:01/mi) 130/136bpm [1173b/mi] 117cal 6) 1mi - 8:31(8:31/mi) 135/141bpm [1151b/mi] 119cal 7) 1mi - 8:37(8:37/mi) 135/140bpm [1162b/mi] 118cal 8) 1mi - 8:38(8:38/mi) 134/138bpm [1156b/mi] 116cal 9) 1mi - 8:40(8:40/mi) 135/142bpm [1171b/mi] 116cal 10) 1mi - 8:39(8:39/mi) 138/141bpm [1194b/mi] 120cal 11) 1mi - 8:42(8:42/mi) 135/145bpm [1174b/mi] 120cal 12) 1mi - 8:38(8:38/mi) 137/143bpm [1184b/mi] 116cal 13) 1mi - 8:42(8:42/mi) 143/149bpm [1245b/mi] 122cal 14) 1mi - 8:43(8:43/mi) 144/147bpm [1256b/mi] 124cal 15) 1mi - 10:45(10:45/mi) 137/150bpm [1473b/mi] 123cal 16) 1mi - 7:43(7:43/mi) 147/153bpm [1133b/mi] 117cal 17) 0.03mi - 14(7:12/mi) 152/153bpm [1095b/mi] 4cal Add a comment	-	-	-	-
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
-	5.9mi, 50:10 Run - General 1) 1mi - 8:33(8:33/mi) 129/145bpm [1102b/mi] 115cal 2) 1mi - 8:40(8:40/mi) 143/153bpm [1240b/mi] 131cal 3) 1mi - 8:33(8:33/mi) 148/156bpm [1266b/mi] 132cal 4) 1mi - 8:40(8:40/mi) 153/157bpm [1327b/mi] 132cal 5) 1mi - 8:28(8:28/mi) 155/162bpm [1313b/mi] 132cal 6) 0.91mi - 7:15(7:58/mi) 157/161bpm [1252b/mi] 114cal Add a comment	-	4mi, 34:14 Run - General 1) 1mi - 8:54(8:54/mi) 135/153bpm [1202b/mi] 136cal 2) 1mi - 10:34(10:34/mi) 154/168bpm [1627b/mi] 168cal 3) 1mi - 7:04(7:04/mi) 130/138bpm [919b/mi] 87cal 4) 1mi - 7:41(7:41/mi) 141/154bpm [1083b/mi] 113cal 5) 0mi - 1(4:52/mi) 153/153bpm [743b/mi] Add a comment	-	-	-
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	2.8mi, 23:59 Run - General 1) 1mi - 9:01(9:01/mi) 127/142bpm [1146b/mi] 117cal 2) 1mi - 8:15(8:15/mi) 136/145bpm [1122b/mi] 118cal 3) 0.84mi - 6:43(7:58/mi) 144/152bpm [1148b/mi] 101cal Add a comment	3.2mi, 1:02:20 Run - General 1) 1mi - 22:09(22:09/mi) 86/106bpm [1904b/mi] 136cal 2) 1mi - 17:18(17:18/mi) 104/130bpm [1799b/mi] 120cal 3) 1mi - 19:21(19:21/mi) 96/114bpm [1858b/mi] 107cal 4) 0.2mi - 3:32(17:27/mi) 108/128bpm [1884b/mi] 32cal Add a comment	-	5.3mi, 48:05 Run - General 1) 1mi - 8:15(8:15/mi) 132/147bpm [1089b/mi] 116cal 2) 1mi - 11:27(11:27/mi) 128/145bpm [1465b/mi] 139cal 3) 1mi - 10:39(10:39/mi) 130/153bpm [1385b/mi] 130cal 4) 0.26mi - 2:18(8:49/mi) 138/143bpm [1216b/mi] 32cal 5) 0.43mi - 2:38(6:10/mi) 147/161bpm [907b/mi] 40cal 6) 0.42mi - 2:38(6:20/mi) 152/162bpm [962b/mi] 40cal 7) 0.42mi - 2:39(6:21/mi) 154/163bpm [977b/mi] 41cal 8) 0.81mi - 7:32(9:19/mi) 134/163bpm [1248b/mi] 101cal Add a comment	-	5.3mi, 45:35 Run - General 1) 1mi - 8:21(8:21/mi) 133/146bpm [1111b/mi] 118cal 2) 1mi - 11:26(11:26/mi) 129/145bpm [1474b/mi] 138cal 3) 0.71mi - 7:34(10:41/mi) 133/153bpm [1421b/mi] 90cal 4) 0.1mi - 33(5:38/mi) 133/147bpm [750b/mi] 5cal 5) 0.1mi - 34(5:39/mi) 135/149bpm [762b/mi] 7cal 6) 0.1mi - 33(5:40/mi) 133/150bpm [754b/mi] 7cal 7) 0.1mi - 33(5:42/mi) 138/151bpm [786b/mi] 7cal 8) 0.1mi - 33(5:41/mi) 140/153bpm [796b/mi] 7cal 9) 0.1mi - 32(5:28/mi) 139/153bpm [759b/mi] 7cal 10) 0.09mi - 33(6:02/mi) 139/153bpm [840b/mi] 7cal 11) 0.1mi - 33(5:27/mi) 142/154bpm [774b/mi] 8cal 12) 0.1mi - 33(5:36/mi) 142/154bpm [796b/mi] 8cal 13) 0.1mi - 33(5:36/mi) 143/153bpm [800b/mi] 8cal 14) 0.09mi - 34(6:05/mi) 139/152bpm [846b/mi] 7cal 15) 0.1mi - 35(5:55/mi) 140/152bpm [829b/mi] 8cal 16) 0.1mi - 35(5:53/mi) 139/151bpm [817b/mi] 7cal 17) 0.1mi - 35(5:52/mi) 141/152bpm [827b/mi] 8cal 18) 0.1mi - 33(5:35/mi) 140/153bpm [782b/mi] 8cal 19) 0.09mi - 33(5:59/mi) 141/153bpm [844b/mi] 7cal 20) 0.1mi - 32(5:18/mi) 143/156bpm [759b/mi] 7cal 21) 0.96mi - 8:45(9:04/mi) 133/140bpm [1206b/mi] 116cal Add a comment

justcol

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