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waxi M45

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Cumbernauld AAC, Scottish Veteran Harriers Club

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Recent Training
8th Dec	Easy	3.1mi	26:32
5th Dec	Easy	3mi	25:53
4th Dec	Easy	1.5mi	12:54
22nd Nov	General	5.2mi	40:21
20th Nov	Warm Down	2.5mi	21:11

12 Month Benchmarks	Run	Bike
Mile	5:19	2:29
5k	18:34	9:02
5mi	31:08	15:44
10k	47:26	20:17
10mi	1:19:49	35:38
Half	1:49:09	46:52

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Buddies (12)

Followers (3)

Badges Collected	See available badges
+ 121 others

Best Times
Best WAVA

Dist	Races	PB	WB	2014	2015	2016	2017	2018	2019
800m	1	2:18 4:38/mi	77.78					2:18 77.78
1500m	6	4:36 4:56/mi	80.14				4:38 78.97	4:36 80.14	4:43 78.75
1mi	2	4:59 4:59/mi	79.70					4:59 79.37	5:00 79.70
3000m	6	9:50 5:17/mi	79.51		10:54 70.14	10:12 75.51	9:51 78.77	9:50 79.51
4km	10	13:44 5:32/mi	76.47		16:33 62.05	14:31 71.27	14:37 71.32	13:44 76.47
2.7mi	1	15:35 5:46/mi	75.91			15:35 75.91
5000m	23	16:56 5:27/mi	81.53			17:49 76.40	16:58 80.80	16:56 81.53	17:14 80.69
3.2mi	2	18:23 5:50/mi	76.69			18:41 73.87			18:23 76.69
3.7mi	5	20:32 5:37/mi	79.21		22:33 70.62	23:45 67.52	21:18 75.82	20:32 79.21	21:50 75.03
5mi	1	29:36 5:55/mi	76.35						29:36 76.35
5.9mi	3	33:59 5:49/mi	76.78		36:37 70.32		33:59 76.78	34:15 76.77
10km	31	34:55 5:37/mi	79.99	38:39 70.38	37:48 72.35	36:18 75.81	35:04 79.03	34:55 79.99	35:38 79.00
12km	1	52:08 7:00/mi	63.83			52:08 63.83
12.5km	2	50:03 6:27/mi	68.84		50:03 68.84	50:35 68.52
10mi	3	57:19 5:44/mi	79.76	1:07:01 66.58		59:52 75.81	57:19 79.76
13.1mi	12	1:16:12 5:49/mi	79.33	1:27:05 68.15	1:25:15 69.62	1:22:12 73.03	1:18:19 76.66	1:16:12 79.33
26.2mi	5	2:56:18 6:44/mi	72.21	3:15:21 63.69	3:10:22 65.66	2:59:37 69.96		2:56:18 72.21

2019		Result	WAVA	Distance
26 May	scottishathletics National Open 5000m SB	17:14	80.69	5000m
24 May	The Monument Mile Classic SB	5:00	79.70	1mi
16 May	Dumbarton 10k SB	35:38	79.00	10km
9 May	Helensburgh 10k	35:42	78.85	10km
14 Apr	Grangemouth Round the Houses 10k	36:22	77.40	10km
24 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston PB	18:23	76.69	3.15mi
9 Mar	Jack Crawford Springburn Cup	38:04	73.95	10km
2 Mar	Allan Scally Memorial Road Relays SB	17:35	79.08	5km
23 Feb	Scottish National XC Champs Falkirk	41:59	67.05	10km
17 Feb	Scottish Masters Indoor Championships - 1500m SB	4:43	78.75	1500m
16 Feb	Glasgow University 5 Mile Road Race PB	29:36	76.35	5mi
27 Jan	Scottish Veteran Harriers Club Road Relays SB	21:50	75.03	3.66mi
2018		Result	WAVA	Distance
10 Nov	National Short Course Cross-Country Championships	13:54	75.56	4km
27 Oct	National XC Relays, Cumbernauld PB	13:44	76.47	4km
13 Oct	West District XC Relay Championships	14:50	70.80	4km
30 Sep	Great Scottish Run 10K	35:04	79.64	10km
9 Sep	City of Stirling 10k	35:48	78.01	10km
28 Aug	Shettleston Harriers Open Graded 5,000m track race PB	16:56	81.53	5000m
21 Aug	Shettleston Harriers Open Graded 3,000m track race PB	9:50	79.51	3000m
27 Jun	SHVC 5K Road Race Championships	17:00	81.21	5km
17 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship PB	16:59	81.29	5km
13 Jun	The Monument Mile Classic PB	4:59	79.37	1mi
3 Jun	Alloa Half Marathon	1:23:17	72.58	13.1mi
27 May	cssal Grangemouth 800m PB	2:18	77.78	800m
27 May	Shettleston 10k	36:09	77.26	10km
17 May	Dumbarton 10k PB	34:55	79.99	10km
12 May	Springburn parkrun, Glasgow	17:02	81.05	5km
8 Apr	Greater Manchester Marathon PB	2:56:18	72.21	26.2mi
25 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	34:15	76.77	5.85mi
11 Mar	Inverness Half Marathon PB	1:16:12	79.33	13.1mi
3 Mar	Allan Scally Road Relays		0.00	5km
28 Jan	Scottish Veteran Harriers Club Road Relays PB	20:32	79.21	3.66mi
13 Jan	National Indoor Open PB	4:36	80.14	1500m
7 Jan	GAA Miler Meet	9:57	78.57	3000m
2017		Result	WAVA	Distance
25 Nov	LAAA XC	26:59	77.46	7.5km
19 Nov	Brampton to Carlisle 10 PB	57:19	79.76	10mi
11 Nov	NATIONAL SHORT COURSE XC CHAMPIONSHIPS SB	14:37	71.32	4km
28 Oct	National XC Relays, Cumbernauld	14:42	70.91	4km
15 Oct	West District XC Relay Championships	15:12	68.58	4km
1 Oct	Great Scottish Run Half Marathon SB	1:18:19	76.66	13.1mi
16 Sep	SVHC XC International Trial	28:02	78.93	8km
10 Sep	City of Stirling 10k SB	35:04	79.03	10km
29 Aug	Shettleston Harriers Open Graded 5,000 Metres Track Race SB	16:58	80.80	5000m
22 Aug	Shettleston Harriers Open Graded 3,000m track race SB	9:51	78.77	3000m
8 Jul	Springburn parkrun, Glasgow	17:48	77.01	5km
1 Jul	Scottish Masters Outdoor T&F Championships - 1500m	4:40	78.40	1500m
28 Jun	SHVC 5K Road Race Championships SB	17:04	80.32	5km
18 Jun	Men's 10k Glasgow	36:50	75.24	10km
28 May	Edinburgh Half Marathon	1:19:37	75.40	13.1mi
11 May	Dumbarton 10k	37:12	74.50	10km
5 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	17:34	78.04	5km
26 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	33:59	76.78	5.85mi
19 Mar	Alloa Half Marathon	1:20:22	74.70	13.1mi
11 Mar	Jack Crawford Springburn Cup	36:00	76.98	10km
5 Mar	Scottish Masters Indoor Championships - 1500m	4:45	77.03	1500m
25 Feb	Scottish National XC Champs - Senior Men - Falkirk	45:34	60.82	10km
28 Jan	Scottish Masters Cross Country Championships	31:02	71.30	8km
22 Jan	Scottish Veteran Harriers Club Road Relays SB	21:18	75.82	3.66mi
14 Jan	National Indoor Open SB	4:38	78.97	1500m
4 Jan	GAA Miler Meet	10:01	77.46	3000m
2016		Result	WAVA	Distance
4 Dec	West District Cross Country Championships (Senior Men)	42:26	63.07	6mi
20 Nov	Brampton to Carlisle 10 SB	59:52	75.81	10mi
5 Nov	Scottish Short Course XC Champs	14:45	70.14	4km
22 Oct	National XC Relays, Cumbernauld SB	14:31	71.27	4km
9 Oct	Neil McCover Memorial Half Marathon SB	1:22:12	73.03	13.1mi
8 Oct	West District XC Relays	14:39	70.62	4km
24 Sep	George Cummings Road Relays PB	15:35	75.91	2.7mi
17 Sep	SVHC XC Trial 8K	29:54	73.45	8km
11 Sep	City of Stirling 10k SB	36:18	75.81	10km
30 Aug	Shettleston Harriers Open Graded: 5,000m SB	17:49	76.40	5000m
23 Aug	Shettleston Harriers Open Graded: 3,000m SB	10:12	75.51	3000m
20 Jul	Livingston Open Graded, 1500m PB	4:53	74.37	1.5km
29 Jun	SHVC 5K Road Race Championships SB	17:48	76.47	5km
19 Jun	Men's 10K Glasgow	37:40	73.06	10km
26 May	Dumbarton 10k	37:11	74.01	10km
19 May	Clydebank 10k	37:36	73.19	10km
12 May	Helensburgh 10k	39:13	70.17	10km
24 Apr	Lake Minneola Half Marathon	1:28:16	67.60	13.1mi
10 Apr	Greater Manchester Marathon SB	2:59:37	69.96	26.2mi
3 Apr	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	18:41	73.87	3.15mi
13 Mar	Balloch to Clydebank Half Marathon	1:24:35	70.55	13.1mi
5 Mar	Jack Crawford Springburn Cup	37:30	73.39	10km
27 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	52:08	63.83	12km
14 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	50:35	68.52	12.5km
6 Feb	Springburn parkrun, Glasgow	19:20	70.41	5km
24 Jan	Scottish Veteran Harriers Club Road Relays SB	23:45	67.52	3.66mi
2015		Result	WAVA	Distance
24 Oct	National XC Relays, Cumbernauld SB	16:33	62.05	4km
4 Oct	Great Scottish Run Half Marathon	1:29:34	66.62	13.1mi
18 Jul	Tollcross parkrun, Glasgow	19:47	68.33	5km
24 Jun	SHVC 5K Road Race Championships SB	18:27	73.26	5km
13 Jun	Strathclyde parkrun	18:39	72.48	5km
11 Jun	Kirkintilloch 10k	39:11	69.80	10km
5 Jun	GAA Miler Meet 3000m SB	10:54	70.14	3000m
21 May	Dumbarton 10k SB	37:48	72.35	10km
26 Apr	London Marathon SB	3:10:22	65.66	26.2mi
29 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	36:37	70.32	5.85mi
15 Mar	Alloa Half Marathon SB	1:25:15	69.62	13.1mi
7 Mar	Jack Crawford 10K	38:47	70.52	10km
15 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	50:03	68.84	12.5km
25 Jan	Scottish Veteran Harriers Club Road Relays SB	22:33	70.62	3.66mi
18 Jan	Hyde Park 10k	40:09	68.12	10km
3 Jan	Strathclyde parkrun	19:34	69.08	5km
2014		Result	WAVA	Distance
26 Oct	BMW Frankfurt Marathon	3:31:11	59.18	26.2mi
5 Oct	Great Scottish Run Half Marathon SB	1:27:05	68.15	13.1mi
14 Sep	City of Stirling 10k	38:51	70.02	10km
25 Jun	SHVC 5K Road Race Championships SB	18:23	73.02	5km
19 Jun	Kirkintilloch 10k	39:10	69.45	10km
14 Jun	springburn parkrun	19:12	69.91	5km
8 Jun	Vale of Leven 10k	39:21	69.13	10km
31 May	Strathclyde parkrun event # 214	19:13	69.85	5km
29 May	Dumbarton 10k SB	38:39	70.38	10km
24 May	Springburn parkrun #3	19:55	67.40	5km
22 May	Clydebank 10k	39:32	68.80	10km
15 May	Helensburgh 10k	39:40	68.57	10km
27 Apr	Great Edinburgh Run SB	1:07:01	66.58	10mi
6 Apr	Paris Marathon SB	3:15:21	63.69	26.2mi
29 Mar	Strathclyde parkrun event # 206	19:16	69.67	5km
22 Mar	Glasgow parkrun	19:34	68.60	5km
16 Mar	Alloa Half Marathon	1:28:33	66.72	13.1mi
8 Mar	Jack Crawford Springburn Cup	40:18	67.50	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	12	157	22	0	0	5	0	0	0	0	0	0	196
2021	75	76	164	226	224	128	18	72	109	126	66	8	1290
2021	0	0	0	33	0	76	54	21	13	0	0	0	197
2020	269	275	196	246	84	139	122	133	122	142	180	68	1976
2020	88	25	151	53	40	78	38	0	0	32	0	0	503
2019	127	200	172	216	225	107	45	152	174	128	172	184	1901
2019	0	0	0	0	0	0	0	0	138	59	97	28	322
2018	303	340	244	150	251	186	141	247	212	203	155	122	2554
2017	237	189	249	128	215	244	206	257	220	241	236	193	2614
2016	223	253	204	107	177	197	210	189	212	188	198	172	2332
2015	194	204	205	130	110	150	116	57	124	127	59	69	1546
2014	137	187	174	103	119	177	143	150	218	228	97	200	1930

Thu 11th Nov Nov 11	Fri 12th Nov Nov 12	Sat 13th Nov Nov 13	Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17
-	4.3mi, 34:08 Run - Easy Split Summary === 1) 1m - 8:12(8:12/m) 171/196bpm [1403b/mi] 123cal 2) 1m - 8:03(8:03/m) 188/197bpm [1513b/mi] 134cal 3) 1m - 7:55(7:55/m) 174/198bpm [1377b/mi] 118cal 4) 1m - 7:52(7:52/m) 159/167bpm [1252b/mi] 103cal 5) 0.25m - 2:06(8:23/m) 162/168bpm [1359b/mi] 27cal Add a comment	-	3.3mi, 26:21 Run - Easy Split Summary === 1) 1m - 8:10(8:10/m) 161/183bpm [1314b/mi] 112cal 2) 1m - 8:04(8:04/m) 149/158bpm [1201b/mi] 101cal 3) 1m - 8:05(8:05/m) 156/160bpm [1260b/mi] 105cal 4) 0.25m - 2:03(8:11/m) 160/162bpm [1309b/mi] 27cal Add a comment	5mi, 38:12 Run - General Split Summary === 1) 1m - 8:00(8:00/m) 145/160bpm [1159b/mi] 98cal 2) 1m - 7:34(7:34/m) 154/163bpm [1165b/mi] 97cal 3) 1m - 7:43(7:43/m) 155/159bpm [1195b/mi] 100cal 4) 1m - 7:34(7:34/m) 160/169bpm [1210b/mi] 100cal 5) 1m - 7:16(7:16/m) 168/172bpm [1221b/mi] 102cal 6) 0.02m - 7(6:03/m) 168/168bpm [1015b/mi] 1cal Add a comment	7mi, 57:14 Run - Easy Split Summary === 1) 1m - 8:07(8:07/m) 165/191bpm [1338b/mi] 116cal 2) 1m - 8:11(8:11/m) 154/169bpm [1260b/mi] 105cal 3) 1m - 8:05(8:05/m) 159/177bpm [1284b/mi] 107cal 4) 1m - 8:30(8:30/m) 157/171bpm [1335b/mi] 110cal 5) 1m - 8:13(8:13/m) 168/185bpm [1380b/mi] 116cal 6) 1m - 8:02(8:02/m) 162/168bpm [1300b/mi] 107cal 7) 1m - 7:54(7:54/m) 163/178bpm [1288b/mi] 105cal 8) 0.03m - 13(7:50/m) 180/183bpm [1409b/mi] 3cal Add a comment	4.3mi, 33:23 Run - Easy Split Summary === 1) 1m - 7:51(7:51/m) 155/175bpm [1217b/mi] 101cal 2) 1m - 7:43(7:43/m) 183/202bpm [1413b/mi] 124cal 3) 1m - 7:58(7:58/m) 174/188bpm [1385b/mi] 120cal 4) 1m - 7:53(7:53/m) 163/174bpm [1285b/mi] 107cal 5) 0.25m - 1:59(7:53/m) 170/178bpm [1340b/mi] 28cal Add a comment
Thu 18th Nov Nov 18	Fri 19th Nov Nov 19	Sat 20th Nov Nov 20	Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24
-	-	2.5mi, 21:11 Run - Warm Down Split Summary === 1) 1m - 8:28(8:28/m) 165/182bpm [1396b/mi] 109cal 2) 1m - 8:29(8:29/m) 161/177bpm [1365b/mi] 109cal 3) 0.5m - 4:15(8:26/m) 155/162bpm [1307b/mi] 54cal Add a comment 0.8mi, 4:01 Run - Intervals Split Summary 4 x 300m reps. 2 min t/a. Set 2. === 1) 0.19m - 1:00(5:19/m) 129/159bpm [687b/mi] 9cal 2) 0.2m - 1:00(5:07/m) 157/173bpm [802b/mi] 13cal 3) 0.2m - 1:01(5:11/m) 153/170bpm [794b/mi] 13cal 4) 0.19m - 59(5:05/m) 140/162bpm [713b/mi] 11cal 5) 0m - 1(2:28/m) 157/157bpm [388b/mi] Add a comment 0.8mi, 4:04 Run - Intervals Split Summary 4 x 300m reps. 2 min t/a. Set 1. === 1) 0.19m - 1:01(5:15/m) 125/149bpm [656b/mi] 9cal 2) 0.2m - 1:01(5:05/m) 150/167bpm [762b/mi] 13cal 3) 0.2m - 1:01(5:04/m) 156/171bpm [791b/mi] 13cal 4) 0.2m - 1:00(5:04/m) 158/173bpm [802b/mi] 14cal 5) 0.01m - 1(2:25/m) 167/167bpm [403b/mi] Add a comment 2.1mi, 18:32 Run - Warm Up Split Summary === 1) 1m - 9:03(9:03/m) 137/150bpm [1240b/mi] 107cal 2) 1m - 8:46(8:46/m) 150/161bpm [1315b/mi] 111cal 3) 0.08m - 43(8:36/m) 153/158bpm [1316b/mi] 8cal Add a comment	-	5.2mi, 40:21 Run - General Split Summary === 1) 1m - 7:46(7:46/m) 148/169bpm [1150b/mi] 103cal 2) 1m - 8:03(8:03/m) 163/183bpm [1312b/mi] 111cal 3) 1m - 7:56(7:56/m) 155/164bpm [1231b/mi] 102cal 4) 1m - 7:58(7:58/m) 161/171bpm [1283b/mi] 107cal 5) 1m - 7:30(7:30/m) 164/181bpm [1230b/mi] 103cal 6) 0.15m - 1:08(7:18/m) 162/165bpm [1183b/mi] 15cal Add a comment	-	-
Thu 25th Nov Nov 25	Fri 26th Nov Nov 26	Sat 27th Nov Nov 27	Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1
-	-	-	-	-	-	-
Thu 2nd Dec Dec 2	Fri 3rd Dec Dec 3	Sat 4th Dec Dec 4	Sun 5th Dec Dec 5	Mon 6th Dec Dec 6	Tue 7th Dec Dec 7	Wed 8th Dec Dec 8
-	-	1.5mi, 12:54 Run - Easy Split Summary === 1) 1m - 8:32(8:32/m) 147/156bpm [1254b/mi] 105cal 2) 0.5m - 4:22(8:43/m) 157/161bpm [1368b/mi] 57cal Add a comment	3mi, 25:53 Run - Easy Split Summary === 1) 1m - 8:33(8:33/m) 151/183bpm [1291b/mi] 108cal 2) 1m - 8:38(8:38/m) 156/160bpm [1346b/mi] 112cal 3) 1m - 8:38(8:38/m) 160/165bpm [1381b/mi] 115cal 4) 0.01m - 4(6:38/m) 164/164bpm [1089b/mi] 1cal Add a comment	-	-	3.1mi, 26:32 Run - Easy Split Summary === 1) 1m - 8:25(8:25/m) 161/189bpm [1355b/mi] 117cal 2) 1m - 8:44(8:44/m) 169/193bpm [1477b/mi] 126cal 3) 1m - 8:31(8:31/m) 183/195bpm [1557b/mi] 138cal 4) 0.1m - 52(8:27/m) 184/190bpm [1554b/mi] 14cal Add a comment