bedlam_g

Last on at 3pm, 8th Jan 2025

M50 Ayrshire

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Bellahouston Road Runners | Cumbernauld AAC | Kilmarnock Harriers & AC | Scottish Veteran Harriers Club

About Me
Runner with Kilmarnock Harriers, Was very fat and now almost skinny. Owner of swarms of Cats, Border Collies, Ducks and Hens. Show More...

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Recent Blogs
Weekly report and the little matter of the Inverness Half Marathon	Mar 2012

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Recent Training
16th Jan	Track Session	0mi	2:26
16th Jan	Track Session	2.6mi	24:17
16th Jan	Track Session	1.1mi	10:50
16th Jan	General	2mi	19:14
14th Jan	Track Session	4.1mi	34:15

12 Month Benchmarks	Run	Bike
Mile	4:59	3:07
5k	16:14	9:54
5mi	29:14	16:21
10k	36:24	20:34
10mi	1:17:43	35:10
Half	1:50:27	55:05

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	PB	WB
100m	1					15 66.91											15 4:01/mi	66.91
0.8mi	1										4:18 77.45						4:18 5:07/mi	77.45
1500m	3														4:38 82.58		4:38 4:58/mi	82.58
1mi	4				5:33 69.74	5:16 73.98	5:14 74.98										5:14 5:14/mi	74.98
3000m	6														9:47 84.42		9:47 5:15/mi	84.42
3.5km	1								13:41 68.00								13:41 6:18/mi	68.00
4km	16					17:38 59.45		14:17 74.46	14:50 72.23	14:44 73.26	14:15 76.30	15:06 72.55		14:20 77.59	12:58 86.43		12:58 5:13/mi	86.43
2.5mi	2												19:11 58.42	23:58 47.12			19:11 7:33/mi	58.42
2.7mi	3				15:41 72.39	15:21 74.49								15:37 77.69			15:21 5:41/mi	77.69
3mi	1															17:53 76.33	17:53 5:58/mi	76.33
5km	39		21:38 60.04	20:34 63.49	18:56 69.42	17:44 74.66	17:25 76.42	16:47 80.04	16:57 79.83	16:35 82.21	16:12 84.78	17:35 78.11		16:21 85.28		17:06 82.80	16:12 5:13/mi	85.28
3.1mi	1						17:53 75.09										17:53 5:41/mi	75.09
3.3mi	1												49:10 30.65				49:10 14:41/mi	30.65
3.6mi	1													25:04 65.11			25:04 6:55/mi	65.11
3.7mi	1														20:27 81.33		20:27 5:35/mi	81.33
6km	1					21:46 73.32											21:46 5:50/mi	73.32
3.8mi	5					22:36 71.51	21:24 76.02		21:15 77.69				20:31 82.93				20:31 5:24/mi	82.93
6.4km	2							28:00 61.27									28:00 7:02/mi	61.27
4.1mi	1		38:31 45.20														38:31 9:18/mi	45.20
4.2mi	2									35:46 51.86							35:46 8:31/mi	51.86
6.8km	3						32:28 55.82						32:57 57.52				32:28 7:41/mi	57.52
4.2mi	2								27:54 66.13								27:54 6:35/mi	66.13
4.3mi	1									29:21 64.74							29:21 6:50/mi	64.74
4.3mi	1												30:31 64.03				30:31 7:04/mi	64.03
4.3mi	1							30:01 62.48									30:01 6:55/mi	62.48
4.4mi	2								28:38 66.45								28:38 6:33/mi	66.45
4.4mi	1												27:44 72.12				27:44 6:16/mi	72.12
4.5mi	4								28:19 69.23					28:01 73.28			28:01 6:14/mi	73.28
4.8mi	1											30:33 70.20					30:33 6:24/mi	70.20
4.8mi	5								24:54 84.05				26:48 80.54				24:54 5:11/mi	84.05
8km	10										26:58 82.28			31:41 71.14			26:58 5:25/mi	82.28
5mi	14			34:42 61.36	31:18 68.34	29:56 71.46	28:19 75.95	27:26 79.47	27:38 78.90	27:50 79.54				29:26 77.60	27:29 83.11		27:26 5:29/mi	83.11
5.1mi	1					34:49 63.09											34:49 6:47/mi	63.09
5.3mi	1					34:59 64.31											34:59 6:40/mi	64.31
5.4mi	1							34:03 69.27									34:03 6:18/mi	69.27
5.5mi	3												31:39 78.93		33:58 74.74	32:16 79.31	31:39 5:45/mi	79.31
9.1km	1														1:07:18 38.49		1:07:18 11:54/mi	38.49
5.8mi	1							33:39 74.88									33:39 5:48/mi	74.88
5.8mi	2													32:59 80.65		36:35 73.89	32:59 5:38/mi	80.65
9600m	1							35:47 72.94									35:47 6:00/mi	72.94
6mi	8						1:07:44 38.29	1:01:56 42.12	1:03:34 41.30	58:59 44.83	1:00:35 43.99	1:07:56 39.54					58:59 9:50/mi	44.83
10km	81	45:41 57.98	44:49 59.25	42:53 62.13	38:45 69.03	35:17 76.18	35:26 76.28	34:17 78.84	34:47 78.58	34:11 80.78	34:01 81.17	35:35 78.84	34:41 81.53	34:51 81.80	36:00 79.83	35:54 80.71	34:01 5:28/mi	81.80
11km	2						1:06:45 44.55	1:02:55 47.53									1:02:55 9:12/mi	47.53
12km	10						44:12 73.74	45:19 72.32	46:05 71.56	45:19 73.28	43:24 77.12	45:37 73.96	46:15 73.53	47:43 71.84	58:02 60.05		43:24 5:49/mi	77.12
8mi	4					50:04 69.81	47:22 74.13	44:59 78.48	45:21 78.33								44:59 5:37/mi	78.48
8.2mi	1														50:33 76.62		50:33 6:08/mi	76.62
14km	1							1:33:41 41.41									1:33:41 10:46/mi	41.41
9.4mi	1									1:32:46 46.03							1:32:46 9:52/mi	46.03
10mi	7				1:05:14 67.77	1:00:05 73.90	58:32 75.86							56:45 82.28	57:10 82.35		56:45 5:41/mi	82.35
10.1mi	1										1:27:27 52.93						1:27:27 8:37/mi	52.93
10.2mi	1			1:14:18 60.53													1:14:18 7:17/mi	60.53
10.5mi	1														1:19:28 62.35		1:19:28 7:34/mi	62.35
11.4mi	1															1:23:08 65.80	1:23:08 7:19/mi	65.80
12.1mi	3							1:28:09 61.79	1:25:13 64.30						1:30:34 63.42		1:25:13 7:03/mi	64.30
13.1mi	45			1:40:05 58.10	1:27:24 66.93	1:19:18 74.07	1:17:54 75.79	1:16:44 76.94	1:16:21 78.31	1:13:23 81.48	1:14:41 80.67		1:21:00 76.23	1:16:07 81.12			1:13:23 5:36/mi	81.48
22km	2										1:50:54 56.85	1:45:24 60.31					1:45:24 7:43/mi	60.31
13.8mi	1					1:29:07 69.68											1:29:07 6:27/mi	69.68
26.2mi	4			3:50:30 52.89						2:41:24 77.68	2:40:38 78.64			2:45:14 78.35			2:40:38 6:08/mi	78.64

2018		Result	WAVA	Distance
27 Jun	SHVC 5K Road Race Championships	17:31	81.46	5km
16 Jun	Uplawmoor 5.5 mile Halket Run SB	32:16	79.31	5.5mi
10 Jun	Roon the Toon 10k SB	35:54	80.71	10km
27 May	Cateran Trail Run PB	1:23:08	65.80	11.36mi
12 May	The Taynish Trail Race	49:27	58.12	10km
4 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	17:06	82.80	5km
28 Apr	British Masters Road Relays PB	17:53	76.33	3mi
21 Apr	Linwood parkrun	17:38	80.29	5km
31 Mar	Linwood parkrun	17:53	79.17	5km
25 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	36:35	73.89	5.85mi
24 Feb	Scottish National XC Champs Falkirk	43:37	65.89	10km
2017		Result	WAVA	Distance
16 Sep	SVHC XC International Trial	28:37	80.03	8km
3 Sep	Muckle Toon Doctors Run PB	50:33	76.62	8.24mi
20 Aug	Paisley 10km	36:20	79.10	10km
30 Jul	European Masters Champs Aarhus Denmark - 4KXC PB	12:58	86.43	4km
29 Jul	European Masters Track 1500m heat Viby Stadium. Aarhus Denmark.	4:46	80.89	1500m
27 Jul	European Masters Track 10k Aarhus Denmark SB	36:00	79.83	10km
9 Jul	Heart of the Park Challenge SB	58:02	60.05	12km
1 Jul	Scottish Masters Outdoor T&F Championships - 1500m	4:51	79.50	1500m
10 Jun	Uplawmoor 5.5 mile Halket Run SB	33:58	74.74	5.5mi
2 Jun	GAA Miler Meet 3000m	9:47	84.42	3000m
12 May	West District 1500m track Kilmarnock PB	4:38	82.58	1500m
29 Apr	Hoka Highland Fling Relay Leg 4 SB	1:30:34	63.42	12.1mi
28 Apr	BMC Regional Races incorporating Scottish Championships PB	34:44	82.07	10000m
2 Apr	Tom Scott Memorial 10 Mile Road Race SB	57:10	82.35	10mi
5 Mar	3 Eildons 10 Mile Trail Race PB	1:19:28	62.35	10.5mi
25 Feb	Scottish National XC Champs - Senior Men - Falkirk	42:26	67.18	10km
19 Feb	Borders XC - Dunbar	26:32	73.52	4.28mi
11 Feb	Carnethy 5 PB	1:07:18	38.49	9.1km
5 Feb	Renfrewshire AAA Road Race Championships SB	27:29	83.11	5mi
29 Jan	Borders XC - Peebles	27:23	69.87	4.2mi
28 Jan	Scottish Masters Cross Country Championships	29:48	76.23	8km
22 Jan	Scottish Veteran Harriers Club Road Relays PB	20:27	81.33	3.66mi
15 Jan	Feel the Burns	1:45:22	59.09	13.1mi
8 Jan	Borders XC - Paxton House	24:33	64.71	3.5mi
4 Jan	GAA Miler Meet PB	9:47	83.78	3000m
2016		Result	WAVA	Distance
25 Dec	Linwood Parkrun	17:33	80.06	5km
18 Dec	Irvine Harriers Vs Cyclists SB	29:26	77.60	5mi
11 Dec	Borders XC Chirnside PB	28:01	73.28	4.5mi
20 Nov	Borders XC - Round 2 - Gala	23:48	66.16	3.47mi
13 Nov	Jimmy Irvine Bella 10K SB	34:51	81.80	10km
6 Nov	Borders XC - Round 1 - Lauder	28:32	67.87	4.25mi
28 Oct	3k on the Green PB	9:54	82.79	3km
22 Oct	National XC Relays, Cumbernauld SB	14:20	77.59	4km
16 Oct	Renfrewshire AAA County XC Relay Championships	15:04	73.82	4km
24 Sep	George Cummings Road Relays SB	15:37	77.69	2.7mi
17 Sep	SVHC XC Trial 8K	29:59	75.77	8km
11 Sep	City of Stirling 10k	37:10	76.70	10km
28 Aug	Teviotdale Harriers Hawick 10k	37:45	75.51	10km
24 Apr	London Marathon SB	2:45:14	78.35	26.2mi
10 Apr	Tom Scott Memorial 10 Mile Road Race PB	56:45	82.28	10mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	32:59	80.65	5.85mi
19 Mar	Clydebank 5K SB	16:21	85.28	5km
13 Mar	Balloch to Clydebank Half Marathon SB	1:16:07	81.12	13.1mi
27 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	47:43	71.84	12km
14 Feb	Borders XC Gala PB	25:04	65.11	3.62mi
30 Jan	Scottish Masters Cross Country Championships SB	31:41	71.14	8km
16 Jan	East Kilbride AC Open Cross Country Races	29:15	80.96	8.4km
10 Jan	Borders XC Series - Paxton House SB	23:58	47.12	2.54mi
2015		Result	WAVA	Distance
13 Dec	Borders XC - Chirnside PB	27:44	72.12	4.42mi
29 Nov	Borders XC Series - Peebles PB	30:31	64.03	4.32mi
22 Nov	Kilmarnock XC - Senior Men	37:54	74.61	10km
15 Nov	Borders XC Series - Dunbar	28:38	69.53	4.4mi
1 Nov	Borders XC Series - Lauder	29:25	64.22	4.18mi
4 Jul	Harris Half Marathon	1:26:24	71.47	13.1mi
27 Jun	Barrathon	1:23:08	74.28	13.1mi
24 Jun	The Law Breaker Hill Race PB	49:10	30.65	3.35mi
13 Jun	Uplawmoor 5.5 mile Halket Run PB	31:39	78.93	5.5mi
6 Jun	Benbecula Half Marathon SB	1:21:00	76.23	13.1mi
28 May	Clydebank 10k SB	34:41	81.53	10km
13 May	Whangie Whizz Hill Race SB	32:57	57.52	6.8km
6 May	SVHC Snowball Race 4.8 miles	26:53	80.29	4.8mi
2 May	Neilston Pad Race	28:25	73.06	4.62mi
29 Apr	Kaim hill race	33:52	45.08	5.5km
22 Apr	Beinn Dubh Hill Race (Luss)	43:18	41.80	6.5km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	46:15	73.53	12km
15 Feb	Borders XC Series Round 7 - Conundrum	25:03	73.37	4.1mi
31 Jan	Scottish National Masters XC Championships - Men	31:50	70.25	8km
25 Jan	SVHC Open masters relay championship PB	20:31	82.93	3.8mi
18 Jan	East Kilbride AC Open Cross Country Races	32:08	73.12	8.4km
11 Jan	Borders XC Series - Paxton House PB	19:11	58.42	2.54mi
2 Jan	Beith Harriers Open New Year Road Race - Senior SB	26:48	80.54	4.8mi
2014		Result	WAVA	Distance
25 Dec	Eglinton parkrun	18:50	73.48	5km
21 Dec	Irvine Harriers Vs Cyclists PB	30:33	70.20	4.77mi
14 Dec	Borders XC Series - Chirnside	29:24	68.75	4.5mi
22 Nov	British & Irish Masters International XC (M35-49)	28:14	79.21	8km
16 Nov	Renfrewshire XC Championships	34:22	78.78	6mi
9 Nov	Kilmarnock Open XC	37:02	74.35	6.1mi
2 Nov	borders cross country series lauder	28:31	66.70	4.24mi
25 Oct	National XC Relays, Cumbernauld SB	15:06	72.55	4km
18 Oct	Renfrewshire AAA County XC Relay Championships	12:55	84.81	4km
11 Oct	West District XC Relays	13:20	82.16	4km
28 Sep	Linlithgow 10k	36:04	77.78	10km
14 Sep	Kilmacolm 10K SB	35:35	78.84	10km
24 Aug	Blackwood 10k Trail Race	39:50	70.42	10km
15 Mar	BMAF Cross Country Championships - Men	28:27	77.99	8km
23 Feb	Cani-Sports Scotland Races Mugdock	22:40	60.59	5km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	45:37	73.96	12km
15 Feb	Carnethy 5 SB	1:07:56	39.54	6mi
1 Feb	Scottish National Masters XC Championships - Men	33:07	67.00	8km
19 Jan	Feel the Burns Hill Race PB	1:45:24	60.31	22km
4 Jan	Eglington Parkrun SB	17:35	78.11	5km
2013		Result	WAVA	Distance
22 Dec	Irvine Harriers Vs Cyclists	30:47	72.47	5mi
16 Nov	British and Irish Masters XC International PB	26:58	82.28	8km
26 Oct	National XC Relays, Cumbernauld SB	14:15	76.30	4km
20 Oct	Renfrewshire AAA County CC Relay Championships	14:14	76.39	4km
13 Oct	CaniX World Championship - Day 2 5km Mass start PB	16:12	84.78	5km
13 Oct	CaniX World Championship - Day 2 International teams relay PB	4:18	77.45	0.84mi
12 Oct	CaniX World Championship - Day 1 5km Time trial	16:18	84.26	5km
1 Sep	Bella 5K	17:30	78.48	5km
25 Aug	Paisley 10km	34:50	79.90	10km
18 Aug	SVHC/BMAF Glasgow 800 10k Road Race	35:01	79.48	10km
24 Jul	Cairn Table hill race	34:30	59.18	4.58mi
7 Jul	Isle of Harris Half Marathon	1:19:01	76.87	13.1mi
26 Jun	Bellahouston Road Runners Presidents Cup 5K	16:44	82.08	5km
21 Jun	Brian Goodwin Memorial 10k	34:46	80.05	10km
16 Jun	Men's Health Forum Scotland 10k	34:27	80.79	10km
18 May	Langholm Trail 1/2 Marathon	1:58:56	51.07	13.1mi
4 May	Neilston Pad Race	28:41	71.27	4.62mi
21 Apr	London Marathon PB	2:40:38	78.64	26.2mi
31 Mar	Deuchary Hill Canter PB	1:27:27	52.93	10.15mi
17 Mar	Inverness Half Marathon SB	1:14:41	80.67	13.1mi
9 Mar	Jack Crawford Springburn Cup 10k Race PB	34:01	81.17	10km
23 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	43:24	77.12	12km
16 Feb	Carnethy 5 SB	1:00:35	43.99	6mi
9 Feb	Devil's Burdens New Leg 3	25:28	52.69	3.06mi
2 Feb	Scottish Masters Cross Country Championships	29:33	74.51	8km
19 Jan	Feel the Burns Hill Race SB	1:50:54	56.85	22km
2012		Result	WAVA	Distance
2 Dec	Borders XC Series - Peebles PB	29:21	64.74	4.3mi
10 Nov	British & Irish Masters' International XC	29:13	75.77	5mi
27 Oct	National XC Relays, Cumbernauld	15:31	69.56	4km
20 Oct	Renfrewshire cross country SB	14:44	73.26	4km
2 Sep	Great Scottish Run Half Marathon	1:15:49	79.46	13.1mi
26 Aug	Paisley 10K SB	34:11	80.78	10km
19 Aug	Achilles Heel Bella 5K SB	16:35	82.21	5km
5 Aug	Helensburgh Half Marathon	1:16:17	78.98	13.1mi
16 Jul	Irvine 5 mile Road Race SB	27:50	79.54	5mi
7 Jul	Isle of Harris Half Marathon	1:23:44	71.95	13.1mi
30 Jun	Dollar Hill Race PB	1:32:46	46.03	9.4mi
29 Jun	Calderglen Harriers Trail 10k	37:56	72.79	10km
23 Jun	Eildon 2 Hills Race PB	35:46	51.86	4.2mi
9 Jun	Isle of Skye Half Marathon	1:19:24	75.88	13.1mi
2 Jun	Benbecula Half Marathon	1:17:18	77.94	13.1mi
13 May	Muckletoon Doctor's	45:11	76.56	7.75mi
5 May	Neilston Pad Race	28:30	71.18	4.62mi
15 Apr	Lochaber Marathon SB	2:41:24	77.68	26.2mi
7 Apr	Dunbar 10k	34:16	79.95	10km
11 Mar	Inverness Half Marathon PB	1:13:23	81.48	13.1mi
19 Feb	Floors Castle - Borders XC Series Round 7	21:52	70.36	3.52mi
18 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	45:19	73.28	12km
11 Feb	Carnethy 5 PB	58:59	44.83	6mi
4 Feb	Scottish Athletics National Masters CC Championships	31:20	67.30	4.8mi
29 Jan	Berwick - Borders XC Series Round 6	26:52	71.36	4.37mi
2011		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	35:56	76.24	10km
10 Dec	Scottish Athletics West District XC Championships	34:53	78.54	10km
4 Dec	Peebles - Borders XC Series Round 4	27:03	66.74	4.12mi
27 Nov	Galashiels - Borders XC Series Round 3	24:41	80.02	4.5mi
19 Nov	Renfrewshire AAA County CC Championships - Senior Men	33:38	78.63	6mi
12 Nov	Jimmy Irvine Bella 10K	34:59	78.32	10km
5 Nov	Scottish Athletics 4k CC Championships SB	14:50	72.23	4km
22 Oct	National XC Relays, Cumbernauld	15:14	70.33	4km
16 Oct	Renfrewshire AAA County CC Relay Championships PB	13:41	68.00	3.5km
24 Sep	Two Breweries Hill Race	3:38:10	38.48	18mi
18 Sep	KILMACOLM 10K	35:48	76.53	10km
4 Sep	Great Scottish Run Half Marathon	1:18:57	75.73	13.1mi
28 Aug	Paisley 10K	35:00	78.28	10km
21 Aug	Bella 5K	16:58	79.76	5km
14 Aug	Philiphaugh Hill Race	48:40	62.22	6.83mi
7 Aug	Helensburgh half marathon	1:16:21	78.31	13.1mi
31 Jul	Callander Highland Games Hill Race	1:07:51	40.38	10km
20 Jul	Bellahouston Road Runners Presidents Cup 5K SB	16:57	79.83	5km
9 Jul	Harris Half Marathon	1:18:19	76.35	13.1mi
2 Jul	Barrathon Half Marathon	1:19:33	75.16	13.1mi
24 Jun	Calderglen Harriers Trail 10K	37:49	72.45	10km
22 Jun	jogscotland 5k Challenge - Glasgow - Glasgow Green	17:03	79.37	5km
19 Jun	Men's Health Forum Scotland 10k	34:52	78.58	10km
12 Jun	DECHMONT LAW 10K TRAIL RACE	34:55	78.46	10km
4 Jun	Benbecula Half Marathon SB	1:16:21	78.31	13.1mi
28 May	Stornoway Half Marathon	1:17:08	77.52	13.1mi
8 May	Muckletoon Doctor's Run, Langholm SB	45:21	78.33	8mi
7 May	Neilston Pad Race SB	28:19	69.23	4.5mi
4 May	Troon Tortoises 10K SB	34:47	78.21	10km
30 Apr	Highland Fling Relay - Leg Four - Bein Glas Farm to Tyndrum PB	1:25:13	64.30	12.1mi
27 Apr	Whangie Whizz	30:50	59.63	6.8km
23 Apr	Strathclyde ParkRun #54	17:04	78.71	5km
16 Apr	Strathclyde ParkRun	17:00	79.02	5km
10 Apr	Edinburgh Half Marathon	1:16:37	77.51	13.1mi
2 Apr	Buchlyvie 10k	35:53	75.81	10km
13 Mar	Balloch to Clydebank Half Marathon	1:16:36	77.53	13.1mi
27 Feb	Dunbar - Borders XC Series Round 4 PB	24:54	84.05	4.8mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	46:05	71.56	12km
12 Feb	Carnethy 5 Hill Race SB	1:03:34	41.30	6mi
6 Feb	Renfrewshire AAA Road Race Championships SB	27:38	78.90	5mi
23 Jan	Berwick - Borders XC Series Round 2 PB	28:38	66.45	4.37mi
16 Jan	West District Cross Country Championships (Senior Men)	35:47	76.02	10km
9 Jan	Paxton House - Borders XC Series Round 1 PB	27:54	66.13	4.24mi
8 Jan	Glasgow Parkrun	19:41	68.25	5km
3 Jan	Greenmantle Dash	19:32	44.43	3.3km
2 Jan	Beith Harriers Open New Year Road Race - Senior	26:21	79.43	4.8mi
1 Jan	Blairgowrie Ne'er Day Fun Run SB	21:15	77.69	3.8mi
2010		Result	WAVA	Distance
4 Dec	Glasgow Parkrun	21:13	63.31	5km
4 Dec	West District Cross Country Championships (Senior Men's race) PB	35:47	72.94	9600m
20 Nov	Renfrewshire AAA Cross Country Championships (Men) PB	34:03	69.27	5.4mi
25 Sep	George Cummings Road Relays, Houston SB	14:17	74.46	4km
19 Sep	Kilmacolm 10k	34:50	78.09	10km
5 Sep	Great Scottish Run Half Marathon	1:18:03	76.09	13.1mi
29 Aug	Paisley 10K	35:38	76.34	10km
11 Aug	Kilmarnock trail race PB	27:26	79.47	5mi
8 Aug	Bellahouston Road Runners 5K	17:13	78.02	5km
31 Jul	Dollar Hill Race PB	1:33:41	41.41	14km
30 Jun	Bella Road Runners Presidents Cup 5K	17:16	77.80	5km
25 Jun	Calderglen Harriers Trail 10K	38:00	71.59	10km
23 Jun	jogscotland 5k Challenge - Glasgow 1 - Glasgow Green SB	16:47	80.04	5km
17 Jun	Kirkintilloch 10K	35:40	76.27	10km
12 Jun	Isle of Skye Half Marathon	1:18:38	75.53	13.1mi
3 Jun	Dumbarton 10k	34:50	78.09	10km
27 May	Clydebank 10k	34:44	78.32	10km
9 May	Muckletoon Doctor's Run, Langholm PB	44:59	78.48	8mi
5 May	Troon Tortoises 10K SB	34:17	78.84	10km
1 May	Neilston Pad Race PB	28:00	61.27	6.4km
24 Apr	Highland Fling Relay - Stage 4, Bein Glas Farm to Tyndrum SB	1:28:09	61.79	12.1mi
11 Apr	Gala Harriers 10K	34:58	77.30	10km
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	33:39	74.88	5.8mi
28 Mar	Grangemouth Round the Houses 10K	35:12	76.79	10km
21 Mar	Criffel Hill Race PB	1:02:55	47.53	11km
14 Mar	Balloch to Clydebank Half-Marathon SB	1:16:44	76.94	13.1mi
28 Feb	Peebles XC (Borders series race 6)	25:48	63.52	3.8mi
20 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	45:19	72.32	12km
13 Feb	Carnethy 5 Hill Race SB	1:01:56	42.12	6mi
7 Feb	Galashiels XC (Borders series race 4) Rearranged from 10th January.	33:55	50.87	4mi
31 Jan	Berwick XC (Borders series race 5) PB	30:01	62.48	4.34mi
23 Jan	Devil's Burdens Relay Race	2:55:51	50.70	31km
2009		Result	WAVA	Distance
13 Dec	Dunbar XC (Borders series race 3)	34:30	50.01	4mi
20 Sep	City of Stirling 10K SB	35:26	76.28	10km
12 Sep	Saab Salomon Turbo X	1:22:21	54.21	10mi
6 Sep	Great Scottish Run Half Marathon SB	1:17:54	75.79	13.1mi
30 Aug	Paisley 10K	36:14	74.60	10km
16 Aug	Bellahouston Road Runners 5K	17:42	75.34	5km
12 Aug	Kilmarnock trail race	28:58	74.72	5mi
1 Aug	Islay Half Marathon	1:20:06	73.71	13.1mi
19 Jul	Scottish Fetch Mile Challenge 4 PB	5:14	74.98	1mi
11 Jul	Isle of Harris 1/2 Marathon	1:23:04	71.07	13.1mi
26 Jun	Calderglen Harriers Trail 10K	39:57	67.66	10km
24 Jun	jogscotland 5K Challenge - Glasgow - Glasgow Green	17:27	76.42	5km
13 Jun	Isle of Skye Half Marathon	1:21:38	72.32	13.1mi
6 Jun	Benbecula Half Marathon	1:18:34	75.14	13.1mi
28 May	Clydebank 10k	35:46	75.57	10km
23 May	Stornoway Half Marathon	1:19:28	74.29	13.1mi
12 May	Hollywood Stroll	28:46	74.77	5mi
10 May	Muckletoon Doctor's Run, Langholm SB	47:22	74.13	8mi
2 May	Neilston Pad Race	30:02	56.71	6.4km
29 Apr	Kaim Hill Race	38:31	37.91	5.5km
22 Apr	Whangie Whizz Hill Race PB	32:28	55.82	6.8km
12 Apr	Tom Scott Memorial 10 Mile Road Race SB	58:32	75.86	10mi
4 Apr	Scottish 6/4 Stage Road Relays (short stage), Livingston PB	17:53	75.09	3.15mi
29 Mar	Grangemouth Round the Houses 10K	35:40	75.36	10km
22 Mar	Criffel Hill Race SB	1:06:45	44.55	11km
21 Mar	Glasgow Parkrun	17:44	74.66	5km
14 Mar	Dunky Wright Memorial 5k SB	17:25	76.01	5km
8 Mar	Balloch to Clydebank Half-Marathon	1:18:20	74.99	13.1mi
21 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	44:12	73.74	12km
14 Feb	Carnethy 5 Hill Race SB	1:07:44	38.29	6mi
8 Feb	Renfrewshire AAA 5 Mile Road Race SB	28:19	75.95	5mi
24 Jan	Devil's Burdens Relay Race, Fife	2:49:55	52.20	31km
17 Jan	Jack Crawford Memorial 10K	35:58	74.73	10km
11 Jan	Borders Cross Country Series - Round 4 Dunbar	31:25	63.34	4.63mi
2 Jan	Greenmantle Dash, Broughton (nr Biggar)	20:32	40.57	2mi
1 Jan	Blairgowrie Ne'er Day Fun Run SB	21:24	76.02	3.8mi
2008		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	35:32	75.64	10km
7 Dec	Scottish Fetch Mile Challenge SB	5:16	73.98	1mi
6 Dec	West District Cross Country Championships (Senior Men)	35:58	74.73	10km
30 Nov	St Andrews Hospice St Andrews Day 6k Fun Run PB	21:46	73.32	6km
28 Nov	3K On The Green SB	10:16	75.27	3km
23 Nov	Strathaven Run With the Wind 10K SB	35:17	76.18	10km
15 Nov	Brampton to Carlisle 10 SB	1:00:05	73.90	10mi
2 Nov	Eddie's Half Marathon SB	1:19:18	74.07	13.1mi
25 Oct	National XC Relays, Cumbernauld SB	17:38	59.45	4km
18 Oct	Renfrewshire 4K XC Relays - Linwood	12:51	82.08	2.5mi
5 Oct	Baxters River Ness 10K	36:21	73.94	10km
27 Sep	George Cummings Road Relays PB	15:21	74.49	2.7mi
7 Sep	Great Scottish Run Half Marathon	1:20:14	73.21	13.1mi
31 Aug	Paisley 10K	35:27	75.82	10km
24 Aug	Hawick 10K	37:11	72.29	10km
17 Aug	Bellahouston Road Runners 5K SB	17:44	74.66	5km
2 Aug	Islay Half Marathon	1:24:22	69.62	13.1mi
20 Jul	Scottish Fetch Mile Challenge	5:26	71.71	1mi
20 Jul	Scottish Fetch Mile Challenge Part Two (100m) PB	15	66.91	100m
5 Jul	Corrieyairack Challenge	4:34:32	82.74	43mi
28 Jun	Isle of Barra Half Marathon The Barathon	1:26:53	67.61	13.1mi
14 Jun	Isle of Skye Half Marathon PB	1:29:07	69.68	13.8mi
7 Jun	Benbecula Half Marathon	1:22:57	70.81	13.1mi
31 May	Frank Sinclair Memorial 10K Road Race	38:03	70.64	10km
13 May	Hollywood Stroll SB	29:56	71.46	5mi
11 May	Muckletoon Doctor's Run, Langholm SB	50:04	69.81	8mi
7 May	Troon Tortoises 10K	37:23	71.56	10km
3 May	Neilston Pad Race PB	34:49	63.09	5.13mi
27 Apr	Mad Hatters Fun Run	18:15	72.02	5km
13 Apr	Tom Scott Memorial 10 Mile Road Race	1:00:48	72.71	10mi
5 Apr	Dunbar 10K	37:02	72.23	10km
23 Mar	Alloa Half Marathon	1:21:23	71.88	13.1mi
15 Mar	Dunky Wright Memorial 5k	17:50	73.71	5km
9 Mar	Balloch to Clydebank Half-Marathon	1:22:55	70.55	13.1mi
23 Feb	Scottish National XC Champs - Senior Men - Falkirk	47:15	68.65	12km
9 Feb	Scottish National Masters Cross Country (Men)	38:56	68.71	10km
3 Feb	Renfrewshire AAA 5 Mile Road Race Champs	30:44	69.60	5mi
27 Jan	Scottish 4K XC Champs - Bellahouston Park	15:58	65.19	4km
20 Jan	Masters Relay Road Race * open event* SB	22:36	71.51	3.8mi
12 Jan	Jack Crawford Memorial 10K	38:43	69.09	10km
5 Jan	Nigel Barge Memorial 10K	39:11	68.27	10km
2 Jan	Lenzie Jog Fun Run PB	34:59	64.31	5.25mi
2007		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	38:56	68.71	10km
2 Dec	Fetch Scottish Mile Challenge SB	5:33	69.74	1mi
23 Nov	Run-4-it 3k on the Green - Race 3 of 3 SB	11:03	69.45	3km
17 Nov	Glasgow University 5 Mile Road Race SB	31:18	68.34	5mi
26 Oct	Run-4-It on the Green Series 3K	11:20	67.71	3km
21 Oct	Renfrewshire 4K XC Relays - Lochinch	15:22	67.74	4km
29 Sep	George Cummings Road Relays SB	15:41	72.39	2.7mi
16 Sep	Barrhead 10K	39:40	67.44	10km
9 Sep	Around Cumbrae 10 Mile Road Race SB	1:05:14	67.77	10mi
2 Sep	Great Scottish Run Half Marathon SB	1:27:24	66.93	13.1mi
26 Aug	Paisley 10K SB	38:45	69.03	10km
19 Aug	Bellahouston Road Runners 5K SB	18:56	69.42	5km
12 Aug	Isle of Mull Half Marathon	1:29:56	65.04	13.1mi
4 Aug	Islay Half Marathon	1:31:05	64.22	13.1mi
27 Jun	Bella Road Runners Presidents Cup 5K	19:29	67.47	5km
19 Jun	Glasgow Jog Scotland 5k	19:11	68.52	5km
17 Jun	Men's Health Forum Scotland 10k	40:26	66.16	10km
31 May	Clydebank 10k	39:30	67.72	10km
24 May	Helensburgh 10k	40:20	66.32	10km
9 May	Troon Tortoises 10K	39:56	66.72	10km
29 Apr	Barrhead 5K	19:32	66.85	5km
21 Mar	Bellahouston Road Runners 5km Time Trial	19:45	66.11	5km
18 Mar	Alloa Half Marathon	1:35:31	61.03	13.1mi
2006		Result	WAVA	Distance
29 Oct	Jedburgh Half Marathon	1:41:08	57.64	13.1mi
17 Sep	St. Andrew's Hospice 10K SB	42:53	62.13	10km
10 Sep	Around Cumbrae 10 Mile Road Race - Millport PB	1:14:18	60.53	10.2mi
27 Aug	Paisley 10K	42:59	61.98	10km
20 Aug	Bellahouston Road Runners 5K SB	20:34	63.49	5km
16 Aug	Kilmarnock trail race SB	34:42	61.36	5mi
9 Apr	Paris Marathon SB	3:50:30	52.89	26.2mi
19 Mar	Alloa Half Marathon SB	1:40:05	58.10	13.1mi
2005		Result	WAVA	Distance
4 Sep	Great Scottish Run 10K SB	44:49	59.25	10km
28 Aug	Paisley 10K	45:10	58.79	10km
21 Aug	Bellahouston Road Runners 5K SB	21:38	60.04	5km
13 Jul	Glasgow Jog Scotland 5K	23:30	55.27	5km
19 Jun	Vale of Leven 10k	46:54	56.62	10km
9 Jun	Dumbarton 10k	46:01	57.71	10km
2 Jun	Clydebank 10k	46:44	56.82	10km
26 May	Helensburgh 10k	46:39	56.92	10km
7 May	Neilston Pad Race PB	38:31	45.20	4.14mi
2004		Result	WAVA	Distance
3 Oct	Baxters River Ness 10K	46:50	56.56	10km
5 Sep	Paisley 10K	49:31	53.49	10km
26 Jun	Peebles Beltane 10k SB	45:41	57.98	10km
17 Jun	Giffnock North Running Festival 10k	48:47	54.30	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
2025	77	0	0	0	0	0	0	0	0	0	0	0	77
2024	0	0	1	1	1	0	0	0	0	0	0	0	4
2024	200	164	157	108	111	100	95	140	108	122	160	76	1542
2024	0	0	0	0	0	0	0	0	17	70	40	0	127
2023	0	0	0	0	2	0	0	0	0	0	0	0	3
2023	131	201	225	205	219	212	209	235	205	204	203	237	2485
2022	220	117	45	46	96	38	22	17	30	35	81	65	811
2022	0	0	0	0	0	7	0	2	35	0	0	0	44
2021	0	0	0	0	0	0	0	0	1	0	0	0	1
2021	103	116	105	88	134	82	96	72	69	212	127	108	1312
2020	146	131	176	172	255	56	171	201	138	17	6	15	1484
2020	22	0	5	17	0	0	0	0	0	0	0	0	44
2019	0	0	0	0	0	0	0	0	0	0	0	0	0
2019	201	173	138	60	181	136	109	191	225	182	194	179	1970
2019	0	0	0	0	5	0	0	0	1	0	0	0	6
2018	0	0	0	0	0	0	0	1	0	1	0	0	3
2018	167	172	270	266	235	202	245	190	203	187	172	150	2461
2018	0	4	0	0	0	0	0	0	0	0	0	0	4
2017	2	0	0	0	1	0	0	0	0	0	4	0	7
2017	253	216	305	241	241	119	220	233	137	199	189	131	2483
2016	0	0	0	0	0	0	0	2	0	0	0	0	2
2016	301	219	251	162	151	158	182	174	223	303	244	228	2597
2015	0	0	0	0	3	0	0	0	0	0	0	0	3
2015	253	265	128	239	220	189	60	31	154	169	216	251	2173
2015	0	0	10	2	0	0	0	0	0	0	0	0	11
2014	262	233	178	123	194	217	240	187	230	201	193	160	2419
2013	317	288	368	231	216	283	270	235	189	181	251	283	3111
2013	0	0	0	6	11	32	11	0	0	0	0	0	60
2012	0	0	0	0.2	0	0	0	0	0	0	0	0	0.2
2012	313	328	351	217	264	278	253	324	106	150	219	306	3109
2012	0	0	0	0	11	0	0	0	68	17	0	0	95
2011	251	233	225	256	221	210	252	194	175	270	293	252	2831
2011	0	0	0	66	23	11	10	0	0	0	0	0	109
2010	266	243	274	260	269	250	321	283	174	172	248	251	3011
2009	0	0	0	0	0	0	0	0	0	2.9	0	0	2.9
2009	229	203	192	225	170	219	179	263	151	7	97	231	2167
2009	0	0	0	0	0	0	0	0	0	96	45	0	141
2008	0	0	0	0	0	0	0.1	0	0	0	0	0	0.1
2008	180	186	178	148	155	159	186	219	151	205	186	214	2166
2008	0	0	0	11	48	44	37	0	0	0	0	0	140
2007	0	0.3	0.3	0	0	0	0.4	0	0	0	0	0	1
2007	40	116	175	119	147	166	105	128	146	61	114	137	1455
2007	0	154	242	102	115	76	105	44	56	17	11	0	923
2006	0	0	0	0	0	0	0	0	0.4	0	0	0	0.4
2006	106	134	74	55	11	24	35	68	40	50	11	49	658
2006	0	0	0	0	0	6	0	0	0	0	0	45	51
2005	0	0	0	0	1.2	0	0	1.2	0	0	0	0	2.5
2005	6	18	13	49	44	46	32	33	42	31	53	111	479
2005	0	15	0	0	0	0	10	0	0	13	20	0	57

Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27
-	7.3mi, 1:00:08 Run - General 1) 1mi - 8:34(8:34/mi) 144/158bpm [1234b/mi] 123cal 337/459W 2) 1mi - 7:59(7:59/mi) 154/163bpm [1229b/mi] 123cal 356/446W 3) 1mi - 8:00(8:00/mi) 164/168bpm [1311b/mi] 130cal 367/463W 4) 1mi - 7:50(7:50/mi) 166/169bpm [1300b/mi] 128cal 363/470W 5) 1mi - 8:03(8:03/mi) 164/169bpm [1319b/mi] 130cal 362/419W 6) 1mi - 8:39(8:39/mi) 150/164bpm [1297b/mi] 131cal 342/406W 7) 1mi - 8:27(8:27/mi) 145/150bpm [1225b/mi] 123cal 353/455W 8) 0.28mi - 2:36(9:16/mi) 151/153bpm [1398b/mi] 36cal 328/441W Add a comment	-	-	3.2mi, 26:40 Run - Treadmill 1) 1mi - 8:10(8:10/mi) 129/137bpm [1053b/mi] 97cal 344/382W 2) 1mi - 8:22(8:22/mi) 133/136bpm [1112b/mi] 100cal 339/358W 3) 1mi - 8:19(8:19/mi) 136/142bpm [1132b/mi] 100cal 340/381W 4) 0.22mi - 1:50(8:21/mi) 140/143bpm [1169b/mi] 23cal 335/347W Add a comment	-	-
Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3
3.6mi, 30:07 Run - Treadmill 1) 1mi - 8:21(8:21/mi) 124/133bpm [1035b/mi] 92cal 338/368W 2) 1mi - 8:28(8:28/mi) 128/133bpm [1084b/mi] 91cal 335/352W 3) 1mi - 8:31(8:31/mi) 128/132bpm [1090b/mi] 87cal 333/372W 4) 0.56mi - 4:47(8:31/mi) 132/137bpm [1124b/mi] 52cal 334/355W Add a comment	-	-	7.7mi, 1:01:08 Run - Treadmill 1) 1mi - 7:58(7:58/mi) 138/148bpm [1098b/mi] 106cal 352/383W 2) 1mi - 7:55(7:55/mi) 149/157bpm [1181b/mi] 115cal 355/390W 3) 1mi - 7:56(7:56/mi) 150/153bpm [1189b/mi] 115cal 356/387W 4) 1mi - 8:00(8:00/mi) 152/155bpm [1216b/mi] 117cal 353/384W 5) 1mi - 7:56(7:56/mi) 155/158bpm [1230b/mi] 118cal 356/391W 6) 1mi - 7:57(7:57/mi) 156/158bpm [1240b/mi] 118cal 354/377W 7) 1mi - 7:55(7:55/mi) 159/163bpm [1258b/mi] 119cal 356/388W 8) 0.68mi - 5:31(8:05/mi) 160/163bpm [1294b/mi] 84cal 343/376W Add a comment	6.4mi, 53:06 Run - Treadmill 1) 1mi - 8:14(8:14/mi) 131/141bpm [1079b/mi] 100cal 340/365W 2) 1mi - 8:16(8:16/mi) 140/144bpm [1158b/mi] 109cal 341/353W 3) 1mi - 8:18(8:18/mi) 137/139bpm [1137b/mi] 100cal 340/355W 4) 1mi - 8:15(8:15/mi) 139/143bpm [1147b/mi] 99cal 342/367W 5) 1mi - 8:14(8:14/mi) 142/145bpm [1170b/mi] 102cal 342/367W 6) 1mi - 8:13(8:13/mi) 143/147bpm [1175b/mi] 100cal 343/356W 7) 0.43mi - 3:35(8:21/mi) 142/146bpm [1185b/mi] 42cal 335/354W Add a comment	-	8.1mi, 1:05:19 Run - Treadmill 1) 1mi - 8:00(8:00/mi) 121/145bpm [969b/mi] 84cal 352/395W 2) 1mi - 7:57(7:57/mi) 141/146bpm [1122b/mi] 107cal 354/384W 3) 1mi - 7:57(7:57/mi) 141/147bpm [1122b/mi] 102cal 354/380W 4) 1mi - 7:58(7:58/mi) 129/135bpm [1028b/mi] 74cal 354/377W 5) 1mi - 8:00(8:00/mi) 132/135bpm [1057b/mi] 76cal 353/373W 6) 1mi - 7:56(7:56/mi) 131/136bpm [1040b/mi] 71cal 357/393W 7) 1mi - 7:56(7:56/mi) 133/140bpm [1056b/mi] 72cal 356/376W 8) 1mi - 7:51(7:51/mi) 143/155bpm [1123b/mi] 94cal 360/383W 9) 0.11mi - 1:42(16:06/mi) 125/153bpm [2013b/mi] 12cal 140/378W Add a comment 2mi, 20:23 Run - General 1) 1mi - 10:10(10:10/mi) 134/151bpm [1362b/mi] 130cal 298/430W 2) 1mi - 10:02(10:02/mi) 157/175bpm [1576b/mi] 145cal 304/447W 3) 0.02mi - 11(10:55/mi) 171/172bpm [1866b/mi] 3cal 266/305W Add a comment
Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10
0.7mi, 5:26 Run - Treadmill 1) 0.65mi - 5:26(8:20/mi) 113/126bpm [942b/mi] 48cal 338/370W Add a comment	6.6mi, 53:44 Run - Treadmill 1) 1mi - 8:11(8:11/mi) 125/137bpm [1023b/mi] 91cal 344/401W 2) 1mi - 8:07(8:07/mi) 134/141bpm [1088b/mi] 98cal 347/363W 3) 1mi - 8:10(8:10/mi) 134/142bpm [1095b/mi] 94cal 345/359W 4) 1mi - 8:10(8:10/mi) 139/143bpm [1135b/mi] 99cal 346/359W 5) 1mi - 8:11(8:11/mi) 142/145bpm [1163b/mi] 102cal 345/357W 6) 1mi - 8:11(8:11/mi) 143/148bpm [1171b/mi] 101cal 345/364W 7) 0.58mi - 4:43(8:08/mi) 146/148bpm [1187b/mi] 61cal 346/398W Add a comment	8.3mi, 1:08:19 Run - Treadmill 1) 1mi - 8:13(8:13/mi) 128/140bpm [1051b/mi] 94cal 342/377W 2) 1mi - 8:11(8:11/mi) 131/135bpm [1071b/mi] 93cal 345/407W 3) 1mi - 8:12(8:12/mi) 134/139bpm [1098b/mi] 95cal 345/400W 4) 1mi - 8:14(8:14/mi) 141/146bpm [1160b/mi] 104cal 344/363W 5) 1mi - 8:16(8:16/mi) 146/151bpm [1208b/mi] 110cal 342/358W 6) 1mi - 8:13(8:13/mi) 148/153bpm [1215b/mi] 110cal 345/365W 7) 1mi - 8:13(8:13/mi) 151/155bpm [1241b/mi] 115cal 344/361W 8) 1mi - 8:13(8:13/mi) 152/154bpm [1248b/mi] 115cal 344/359W 9) 0.31mi - 2:35(8:19/mi) 152/154bpm [1265b/mi] 36cal 336/357W Add a comment	1.4mi, 12:52 Run - General 1) 1mi - 9:32(9:32/mi) 137/155bpm [1306b/mi] 127cal 294/380W 2) 0.37mi - 3:20(9:08/mi) 155/162bpm [1415b/mi] 50cal 325/375W Add a comment 2.4mi, 22:32 Run - General 1) 0.11mi - 39(5:47/mi) 140/165bpm [809b/mi] 8cal 426/522W 2) 0.01mi - 28(40:24/mi) 164/166bpm [6625b/mi] 8cal 116/473W 3) 0.11mi - 38(5:45/mi) 166/175bpm [955b/mi] 10cal 500/602W 4) 0.01mi - 30(49:41/mi) 175/177bpm [8694b/mi] 9cal 129/529W 5) 0.11mi - 37(5:42/mi) 170/175bpm [970b/mi] 10cal 438/532W 6) 0.02mi - 29(31:01/mi) 175/177bpm [5429b/mi] 8cal 132/490W 7) 0.11mi - 39(5:51/mi) 172/178bpm [1006b/mi] 11cal 472/568W 8) 0.01mi - 27(59:02/mi) 178/179bpm [10509b/mi] 8cal 141/527W 9) 0.11mi - 40(5:52/mi) 172/175bpm [1010b/mi] 11cal 431/524W 10) 0.01mi - 28(39:28/mi) 175/177bpm [6905b/mi] 8cal 118/475W 11) 0.11mi - 41(6:11/mi) 172/177bpm [1063b/mi] 12cal 432/545W 12) 0.01mi - 27(49:25/mi) 177/178bpm [8748b/mi] 8cal 99/524W 13) 0.11mi - 41(6:09/mi) 173/176bpm [1064b/mi] 12cal 442/542W 14) 0.01mi - 28(33:19/mi) 175/176bpm [5829b/mi] 8cal 181/469W 15) 0.11mi - 40(5:58/mi) 173/179bpm [1032b/mi] 11cal 498/576W 16) 0.01mi - 32(58:00/mi) 178/179bpm [10324b/mi] 9cal 118/564W 17) 0.11mi - 41(6:10/mi) 174/176bpm [1074b/mi] 11cal 473/715W 18) 0.01mi - 27(34:14/mi) 176/177bpm [6026b/mi] 8cal 110/465W 19) 0.11mi - 43(6:27/mi) 174/177bpm [1123b/mi] 12cal 469/617W 20) 0.01mi - 27(56:05/mi) 177/178bpm [9928b/mi] 8cal 103/490W 21) 0.11mi - 42(6:10/mi) 173/176bpm [1068b/mi] 12cal 399/511W 22) 0.01mi - 26(45:41/mi) 176/177bpm [8041b/mi] 7cal 106/457W 23) 0.11mi - 41(6:04/mi) 174/179bpm [1057b/mi] 12cal 495/565W 24) 0.01mi - 28(53:29/mi) 178/179bpm [9519b/mi] 8cal 153/540W 25) 0.11mi - 42(6:17/mi) 175/177bpm [1098b/mi] 12cal 425/531W 26) 0.01mi - 27(40:42/mi) 175/178bpm [7122b/mi] 7cal 113/445W 27) 0.11mi - 44(6:41/mi) 173/177bpm [1157b/mi] 13cal 427/512W 28) 0.01mi - 26(57:27/mi) 175/177bpm [10055b/mi] 7cal 140/466W 29) 0.11mi - 43(6:29/mi) 172/175bpm [1115b/mi] 12cal 414/522W 30) 0.01mi - 27(41:51/mi) 174/175bpm [7282b/mi] 7cal 136/443W 31) 0.11mi - 44(6:31/mi) 173/176bpm [1129b/mi] 13cal 419/531W 32) 0.01mi - 27(52:24/mi) 175/176bpm [9169b/mi] 8cal 178/471W 33) 0.11mi - 43(6:26/mi) 173/175bpm [1114b/mi] 12cal 418/494W 34) 0.01mi - 25(38:48/mi) 174/176bpm [6750b/mi] 7cal 152/469W 35) 0.11mi - 43(6:33/mi) 173/177bpm [1133b/mi] 12cal 463/535W 36) 0.01mi - 27(36:38/mi) 176/178bpm [6449b/mi] 7cal 168/479W 37) 0.11mi - 44(6:42/mi) 173/174bpm [1160b/mi] 13cal 406/562W 38) 0.01mi - 25(31:51/mi) 173/174bpm [5509b/mi] 7cal 138/429W 39) 0.11mi - 44(6:29/mi) 172/175bpm [1115b/mi] 12cal 430/543W 40) 0mi - 2(8:50/mi) 176/176bpm [1554b/mi] 1cal 456/466W Add a comment 2mi, 21:22 Run - General 1) 1mi - 9:52(9:52/mi) 134/152bpm [1323b/mi] 128cal 320/390W 2) 1mi - 10:57(10:57/mi) 140/157bpm [1532b/mi] 137cal 310/532W 3) 0.04mi - 33(14:33/mi) 148/153bpm [2153b/mi] 7cal 233/360W Add a comment 2mi, 21:22 Run - General 1) 1mi - 10:43(10:43/mi) 138/146bpm [1479b/mi] 135cal 287/415W 2) 1mi - 10:39(10:40/mi) 149/156bpm [1590b/mi] 143cal 289/418W Add a comment	3.2mi, 34:13 Run - General 1) 1mi - 10:40(10:40/mi) 134/148bpm [1429b/mi] 130cal 282/405W 2) 1mi - 10:37(10:37/mi) 137/148bpm [1455b/mi] 131cal 285/398W 3) 1mi - 10:56(10:56/mi) 143/151bpm [1565b/mi] 137cal 286/411W 4) 0.18mi - 2:00(10:53/mi) 143/146bpm [1556b/mi] 25cal 283/310W Add a comment	-	7.4mi, 1:01:40 Run - Treadmill 1) 1mi - 8:10(8:10/mi) 132/142bpm [1077b/mi] 100cal 347/374W 2) 1mi - 8:12(8:12/mi) 131/137bpm [1073b/mi] 91cal 349/362W 3) 1mi - 8:21(8:21/mi) 129/133bpm [1077b/mi] 85cal 344/359W 4) 1mi - 8:21(8:21/mi) 130/133bpm [1086b/mi] 82cal 344/386W 5) 1mi - 8:14(8:14/mi) 131/136bpm [1079b/mi] 80cal 348/368W 6) 1mi - 8:19(8:19/mi) 132/140bpm [1098b/mi] 79cal 345/356W 7) 1mi - 8:19(8:19/mi) 134/138bpm [1114b/mi] 80cal 345/359W 8) 0.44mi - 3:44(8:26/mi) 134/137bpm [1131b/mi] 35cal 335/373W Add a comment
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17
5.4mi, 44:53 Run - Treadmill 1) 1mi - 8:18(8:18/mi) 124/135bpm [1030b/mi] 91cal 342/374W 2) 1mi - 8:22(8:22/mi) 135/138bpm [1130b/mi] 103cal 342/357W 3) 1mi - 8:22(8:22/mi) 136/140bpm [1138b/mi] 100cal 342/364W 4) 1mi - 8:18(8:18/mi) 136/140bpm [1130b/mi] 93cal 345/368W 5) 1mi - 8:18(8:18/mi) 136/141bpm [1128b/mi] 90cal 346/374W 6) 0.39mi - 3:15(8:14/mi) 137/139bpm [1128b/mi] 34cal 347/359W Add a comment	10.6mi, 1:25:34 Run - Treadmill 1) 1mi - 8:11(8:11/mi) 129/142bpm [1056b/mi] 95cal 348/377W 2) 1mi - 8:07(8:07/mi) 137/142bpm [1112b/mi] 102cal 351/369W 3) 1mi - 8:10(8:10/mi) 137/141bpm [1118b/mi] 98cal 350/366W 4) 1mi - 8:09(8:09/mi) 140/144bpm [1140b/mi] 99cal 351/368W 5) 1mi - 8:10(8:10/mi) 140/143bpm [1142b/mi] 95cal 351/414W 6) 1mi - 8:07(8:07/mi) 138/143bpm [1119b/mi] 87cal 352/372W 7) 1mi - 8:07(8:07/mi) 139/141bpm [1128b/mi] 84cal 352/377W 8) 1mi - 8:05(8:05/mi) 140/142bpm [1131b/mi] 84cal 353/369W 9) 1mi - 8:04(8:04/mi) 141/145bpm [1137b/mi] 84cal 354/385W 10) 1mi - 8:04(8:04/mi) 143/146bpm [1154b/mi] 86cal 353/372W 11) 0.55mi - 4:21(7:58/mi) 144/146bpm [1146b/mi] 48cal 358/388W Add a comment	-	4.1mi, 34:15 Run - Track Session 1) 0.25mi - 1:36(6:25/mi) 156/171bpm [1000b/mi] 24cal 445/547W 2) 0.06mi - 29(7:53/mi) 170/172bpm [1340b/mi] 8cal 402/446W 3) 0.25mi - 1:39(6:38/mi) 171/175bpm [1136b/mi] 28cal 429/449W 4) 0.06mi - 29(7:41/mi) 173/175bpm [1329b/mi] 8cal 427/460W 5) 0.25mi - 1:41(6:35/mi) 171/174bpm [1126b/mi] 28cal 424/454W 6) 0.06mi - 32(8:41/mi) 173/174bpm [1504b/mi] 9cal 378/445W 7) 0.25mi - 1:39(6:40/mi) 172/175bpm [1146b/mi] 28cal 439/478W 8) 0.06mi - 34(9:05/mi) 173/175bpm [1571b/mi] 9cal 362/443W 9) 0.25mi - 1:42(6:49/mi) 171/174bpm [1165b/mi] 28cal 421/490W 10) 0.01mi - 2:38(3:31:37/mi) 107/173bpm [22642b/mi] 9cal 23/422W 11) 0.25mi - 1:40(6:31/mi) 153/172bpm [997b/mi] 24cal 436/522W 12) 0.06mi - 31(8:22/mi) 172/173bpm [1440b/mi] 9cal 391/437W 13) 0.25mi - 1:39(6:28/mi) 174/176bpm [1125b/mi] 28cal 432/463W 14) 0.06mi - 35(9:20/mi) 172/176bpm [1605b/mi] 9cal 373/449W 15) 0.25mi - 1:41(6:45/mi) 173/177bpm [1168b/mi] 28cal 437/464W 16) 0.06mi - 35(9:24/mi) 173/177bpm [1627b/mi] 9cal 356/442W 17) 0.25mi - 1:39(6:30/mi) 174/178bpm [1131b/mi] 28cal 433/464W 18) 0.06mi - 35(9:27/mi) 176/179bpm [1663b/mi] 10cal 375/443W 19) 0.25mi - 1:43(6:43/mi) 174/177bpm [1168b/mi] 29cal 422/470W 20) 0.04mi - 3:01(1:20:50/mi) 133/177bpm [10752b/mi] 22cal 40/413W 21) 0.19mi - 1:37(8:24/mi) 148/156bpm [1243b/mi] 20cal 343/550W 22) 0.06mi - 25(6:37/mi) 157/162bpm [1038b/mi] 6cal 385/450W 23) 0.06mi - 30(8:06/mi) 166/168bpm [1346b/mi] 8cal 387/464W 24) 0.25mi - 1:40(6:34/mi) 173/177bpm [1135b/mi] 28cal 428/476W 25) 0.06mi - 31(8:14/mi) 175/178bpm [1440b/mi] 8cal 407/445W 26) 0.25mi - 1:44(6:48/mi) 175/176bpm [1191b/mi] 29cal 419/454W 27) 0.13mi - 1:11(9:08/mi) 167/177bpm [1524b/mi] 19cal 342/429W Add a comment 1.1mi, 14:05 Run - Track Session 1) 0.99mi - 11:50(11:55/mi) 130/149bpm [1548b/mi] 135cal 265/542W 2) 0.12mi - 2:15(19:01/mi) 129/145bpm [2454b/mi] 21cal 194/525W Add a comment	-	0mi, 2:26 Run - Track Session 1) 0.03mi - 2:26(1:18:26/mi) 112/132bpm [8784b/mi] 20cal 26/122W Add a comment 2.6mi, 24:17 Run - Track Session 1) 0.62mi - 3:57(6:26/mi) 170/178bpm [1094b/mi] 65cal 449/585W 2) 0.02mi - 1:33(1:22:52/mi) 150/178bpm [12431b/mi] 21cal 50/427W 3) 0.63mi - 4:05(6:31/mi) 174/181bpm [1134b/mi] 70cal 440/529W 4) 0.05mi - 4:41(1:34:03/mi) 124/179bpm [11663b/mi] 32cal 29/414W 5) 0.63mi - 4:11(6:40/mi) 169/178bpm [1127b/mi] 67cal 428/513W 6) 0.02mi - 1:32(1:01:50/mi) 155/177bpm [9583b/mi] 21cal 54/400W 7) 0.63mi - 4:16(6:48/mi) 171/179bpm [1163b/mi] 70cal 422/490W 8) 0.01mi - 2(5:07/mi) 177/177bpm [904b/mi] 1cal 414/415W Add a comment 1.1mi, 10:50 Run - Track Session 1) 0.99mi - 8:51(8:54/mi) 149/174bpm [1327b/mi] 126cal 346/500W 2) 0.14mi - 1:59(14:28/mi) 141/153bpm [2040b/mi] 24cal 227/636W Add a comment 2mi, 19:14 Run - General 1) 1mi - 9:52(9:52/mi) 120/135bpm [1184b/mi] 118cal 311/510W 2) 1mi - 9:04(9:04/mi) 145/152bpm [1315b/mi] 135cal 343/504W 3) 0.02mi - 18(19:37/mi) 148/149bpm [2902b/mi] 4cal 174/300W Add a comment	-

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