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Sunbed Athlete
M50 Ayrshire

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Cambuslang Harriers | Scottish Veteran Harriers Club

Races
484
Miles
72383
Miles
3
Miles
2407
Miles
21
WAVA
93.36%
1500m
4:18
3000m
8:59
5000m
15:23
5k
15:02
5M
25:01
10000m
31:33
10k
31:29
10M
51:39
Half
1:08:56
Mara
2:27:20
50k
3:13:45
20k
37:29
750m
24:21

About Me
Started running in 2002.Did usual School running but took a sabatical(lasted 15 yrs).Played football and followed football before taking up running more seriously. Three times nominated for Scottish Athletics Masters Athlete of the Year 2012, 2015, 2016 Fast forward 10 years and become the FIRST person to cleansweep Scottish Athletics Masters National Titles in 2012 XC, 5k, 10k, 10 mile, Half and Full marathons 2015 made Great Britain Masters debut in World Masters Athletics championships in Lyon winning individual Bronze medal in the marathon M40-44 and Team Silver in M40-44 age categories. 2016 European Masters non-stadia M45-49 Half marathon Silver medal and Team bronze medal M40-44 2017 European Masters Athletics Championships Silver medals in 5000m and Half marathon and Half Marathon Team Show More...

About Me

Started running in 2002.Did usual School running but took a sabatical(lasted 15 yrs).Played football and followed football before taking up running more seriously.

Three times nominated for Scottish Athletics Masters Athlete of the Year 2012, 2015, 2016
Fast forward 10 years and become the FIRST person to cleansweep Scottish Athletics Masters National Titles in 2012
XC, 5k, 10k, 10 mile, Half and Full marathons
2015 made Great Britain Masters debut in World Masters Athletics championships in Lyon winning individual Bronze medal in the marathon M40-44 and Team Silver in M40-44 age categories.
2016 European Masters non-stadia M45-49 Half marathon Silver medal and Team bronze medal M40-44
2017 European Masters Athletics Championships Silver medals in 5000m and Half marathon and Half Marathon Team

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Recent Blogs
2️⃣0️⃣2️⃣2️⃣	Dec 2022
Scottish Athletics West District XC Championships	Dec 2022
Girvan Half Marathon	Jul 2022
Land O Burns 10k	May 2022
Grangemouth “Roon the Hooses” 10k incorporating British Masters Athletics Federation 10k Championships	Apr 2022

My parkrun
Girvan Prom parkrun

Recent Training
10th Dec	Long Run	17.5mi	2:00:00
9th Dec	General	3.2mi	21:00
9th Dec	parkrun	3.2mi	17:37
9th Dec	General	2.2mi	15:00
6th Dec	General	11.1mi	1:17:00

12 Month Benchmarks	Run
Mile	4:59
5k	16:43
5mi	31:59
10k	39:53
10mi	1:06:19
Half	1:27:41

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Recent Threads
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Followers (54)

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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	2019	2020	2021	2022	2023	PB	WB
1500m	2														4:18 89.66	4:24 88.31						4:18 4:37/mi	89.66
3000m	10													9:04 90.40	9:02 91.43	9:02 92.13	8:59 93.36	9:13 91.71				8:59 4:49/mi	93.36
4km	12		12:52 80.39	12:40 82.18	12:39 82.29				14:14 75.83	13:58 77.85	13:03 83.95	13:50 79.79	13:15 83.94									12:39 5:05/mi	83.95
2.7mi	1					13:21 86.27																13:21 4:57/mi	86.27
3mi	5							15:08 85.59	15:12 85.84				15:21 87.58	15:31 87.30		16:48 81.88						15:08 5:03/mi	87.58
3.1mi	2						16:48 79.20															16:48 5:25/mi	79.20
5km	177				15:39 83.99	15:52 83.44	16:06 82.83		15:22 88.06	15:37 87.29	15:02 91.36	15:16 90.64	15:29 90.05	15:20 91.63	15:39 90.47	15:49 90.21	15:47 91.11	16:48 86.27	16:57 86.29	16:58 86.79	16:52 88.73	15:02 4:50/mi	91.63
3.2mi	1						16:42 81.00															16:42 5:18/mi	81.00
3.3mi	1					16:50 82.98																16:50 5:11/mi	82.98
3.7mi	5								18:34 86.23	18:39 86.50	18:57 85.77	18:45 87.35	19:14 85.81									18:34 5:04/mi	87.35
4mi	1					23:07 74.11																23:07 5:47/mi	74.11
4.8mi	3			24:23 83.79	24:30 83.78																	24:23 5:05/mi	83.79
8km	14		35:56 58.93						27:39 79.63		24:37 90.85			29:25 77.23				29:12 80.36				24:37 4:57/mi	90.85
5mi	13		28:00 75.76	26:02 82.17	26:02 82.17	25:45 83.52	25:01 86.52	26:52 81.15	26:02 84.38		25:13 88.47	25:57 86.65										25:01 5:00/mi	88.47
5.5mi	6				29:22 80.37	30:03 78.95		29:35 81.24														29:22 5:20/mi	81.24
9km	4						37:18 65.53	33:34 72.82														33:34 6:00/mi	72.82
5.8mi	1					32:44 76.53																32:44 5:39/mi	76.53
5.9mi	8									30:04 86.40	30:10 86.79	30:46 85.77	31:09 85.39	30:55 86.73	30:45 87.91	32:32 83.77				34:08 82.55		30:04 5:08/mi	87.91
6mi	4						33:23 78.65		30:59 85.35													30:59 5:10/mi	85.35
10km	104	34:53 76.12	32:23 82.27	32:50 81.14	32:18 82.82	32:22 83.04	32:05 84.79	32:20 84.13	31:47 86.88	31:35 87.79	31:36 88.49	31:29 89.10	32:26 87.19	32:43 87.13	32:52 87.44	32:28 89.25				34:36 86.60		31:29 5:04/mi	89.25
12km	6						40:59 79.96	41:48 78.89	42:20 78.45		41:44 80.84		42:19 81.01									40:59 5:30/mi	81.01
12.5km	2											41:32 85.50	41:23 86.50									41:23 5:20/mi	86.50
10mi	11		57:32 76.34				53:51 82.89		54:03 83.67	52:40 86.53	51:39 88.95	55:04 84.11	52:22 89.17	52:29 89.70	53:35 88.59							51:39 5:10/mi	89.70
10.2mi	1			55:46 80.64																		55:46 5:28/mi	80.64
13.1mi	65	1:19:53 72.79	1:13:06 79.54	1:12:26 80.48	1:12:08 81.09	1:12:05 81.49	1:09:42 84.70	1:10:07 84.70	1:10:08 85.26	1:09:30 86.69	1:11:16 85.23	1:10:05 87.38	1:08:56 89.58	1:10:40 88.85	1:11:49 88.13	1:12:29 88.11	1:14:00 87.05			1:17:56 84.10		1:08:56 5:16/mi	89.58
26.2mi	16			2:37:27 77.90	2:35:30 79.20	2:42:47 76.04	2:38:37 78.04	2:32:04 81.89	2:31:05 83.61	2:29:10 84.68	2:27:20 86.44	2:28:03 86.93	2:31:01 85.73		2:33:12 86.66							2:27:20 5:37/mi	86.93
50km	1																3:13:45 85.00					3:13:45 6:14/mi	85.00

2023		Result	WAVA	Distance
9 Dec	Girvan Prom parkrun	17:37	84.95	5km
2 Dec	Girvan Prom parkrun	17:35	85.12	5km
25 Nov	Hazlehead parkrun, Aberdeen	18:11	82.31	5km
18 Nov	Girvan Prom parkrun	18:06	82.69	5km
11 Nov	Girvan Prom parkrun	17:17	86.59	5km
28 Oct	Girvan Prom parkrun SB	16:52	88.73	5km
21 Oct	Girvan Prom parkrun	18:00	83.15	5km
7 Oct	Girvan Prom parkrun	17:30	85.52	5km
23 Sep	Girvan Prom parkrun	17:48	84.08	5km
9 Sep	Girvan Prom parkrun	17:30	84.83	5km
2 Sep	Girvan Prom parkrun	17:09	86.56	5km
26 Aug	Girvan Prom parkrun	17:19	85.73	5km
19 Aug	Girvan Prom parkrun	19:14	77.18	5km
12 Aug	Girvan Prom parkrun	18:40	79.53	5km
29 Jul	Clapham Common parkrun	17:44	83.71	5km
15 Jul	Girvan Prom parkrun	18:01	82.40	5km
8 Jul	Girvan Prom parkrun	18:25	80.61	5km
1 Jul	Girvan Prom parkrun	18:22	80.83	5km
24 Jun	Girvan Prom parkrun	18:28	80.39	5km
17 Jun	Girvan Prom parkrun	17:52	83.09	5km
10 Jun	Girvan Prom parkrun	17:58	82.63	5km
13 May	Hazlehead parkrun, Aberdeen	18:11	81.64	5km
6 May	Girvan Prom parkrun	17:51	83.17	5km
29 Apr	Girvan Prom parkrun	17:25	85.24	5km
22 Apr	Girvan Prom parkrun	18:13	81.49	5km
15 Apr	Girvan Prom parkrun	18:03	82.24	5km
8 Apr	Girvan Prom parkrun	18:02	82.32	5km
11 Mar	Girvan Prom parkrun	17:51	83.17	5km
4 Mar	Girvan Prom parkrun	17:51	83.17	5km
11 Feb	Hazlehead parkrun, Aberdeen	17:28	84.99	5km
4 Feb	Girvan Prom parkrun	18:25	80.61	5km
28 Jan	Girvan Prom parkrun	17:22	85.48	5km
21 Jan	Girvan Prom parkrun	18:56	78.41	5km
14 Jan	Girvan Prom parkrun	18:47	79.03	5km
7 Jan	Girvan Prom parkrun	18:01	82.40	5km
1 Jan	Girvan Prom parkrun	17:49	83.32	5km
2022		Result	WAVA	Distance
31 Dec	Girvan Prom parkrun	17:28	84.99	5km
17 Dec	Girvan Prom parkrun	18:22	80.83	5km
10 Dec	Girvan Prom parkrun	18:19	81.05	5km
3 Dec	West District XC	30:39	83.50	8500m
26 Nov	Girvan Prom parkrun	19:24	76.52	5km
12 Nov	Girvan Prom parkrun	17:56	82.78	5km
5 Nov	Girvan Prom parkrun	21:57	67.63	5km
15 Oct	Girvan Prom parkrun	17:45	83.63	5km
8 Oct	Girvan Prom parkrun	17:50	83.24	5km
1 Oct	Girvan Prom parkrun	18:25	80.61	5km
24 Sep	Girvan Prom parkrun	17:38	84.19	5km
10 Sep	Girvan Prom parkrun	17:40	83.36	5km
3 Sep	Girvan Prom parkrun	17:12	85.62	5km
27 Aug	Girvan Prom parkrun	17:31	84.07	5km
13 Aug	Girvan Prom parkrun	17:04	86.29	5km
6 Aug	Girvan Prom parkrun	17:33	83.91	5km
30 Jul	Girvan Prom parkrun	17:47	82.81	5km
23 Jul	Girvan Prom parkrun	18:13	80.84	5km
16 Jul	Girvan Prom parkrun	17:25	84.55	5km
10 Jul	Girvan Half Marathon SB	1:17:56	84.10	13.1mi
9 Jul	Girvan Prom parkrun	17:08	85.95	5km
2 Jul	Girvan Prom parkrun	17:45	82.96	5km
25 Jun	Girvan Prom parkrun	18:23	80.11	5km
18 Jun	Girvan Prom parkrun SB	16:58	86.79	5km
28 May	Girvan Prom parkrun	17:31	84.07	5km
25 May	Land O' Burns 10k	35:41	83.97	10km
21 May	Girvan Prom parkrun	17:53	82.35	5km
14 May	Girvan Prom parkrun	17:38	83.51	5km
23 Apr	Girvan Prom parkrun	17:45	82.96	5km
17 Apr	Grangemouth Round the Houses 10k SB	34:36	86.60	10km
9 Apr	Girvan Prom parkrun	17:43	83.12	5km
26 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	34:08	82.55	5.85mi
12 Mar	Girvan Prom parkrun	18:45	78.54	5km
5 Mar	Girvan Prom parkrun	17:33	83.91	5km
29 Jan	Aberdeen parkrun	17:34	83.83	5km
22 Jan	Girvan Prom parkrun	17:53	82.35	5km
15 Jan	Girvan Prom parkrun	17:39	83.43	5km
8 Jan	Girvan Prom parkrun	17:56	82.12	5km
1 Jan	Girvan Prom parkrun	18:55	77.85	5km
2021		Result	WAVA	Distance
27 Nov	Girvan Prom parkrun	18:50	78.19	5km
13 Nov	Girvan Prom parkrun	17:36	83.67	5km
6 Nov	Girvan Prom parkrun	17:54	82.27	5km
30 Oct	Girvan Prom parkrun	17:04	86.29	5km
23 Oct	Girvan Prom parkrun	18:01	81.74	5km
9 Oct	Girvan Prom parkrun	18:00	81.81	5km
2 Oct	Girvan Prom parkrun	17:30	84.15	5km
25 Sep	Girvan Prom parkrun	17:25	84.55	5km
18 Sep	Girvan Prom parkrun	17:14	85.45	5km
4 Sep	Girvan Prom parkrun	17:23	84.04	5km
28 Aug	Girvan Prom parkrun SB	16:57	86.19	5km
14 Aug	Girvan Prom parkrun	17:23	84.04	5km
17 Jul	Scottish Athletics Masters 5000m track Championships SB	16:16	89.81	5000m
2020		Result	WAVA	Distance
14 Mar	Girvan Prom parkrun	17:26	83.14	5km
7 Mar	Girvan Prom parkrun	18:09	79.85	5km
29 Feb	Girvan Prom parkrun	18:21	78.98	5km
15 Feb	Girvan Prom parkrun	19:12	75.49	5km
8 Feb	Lindsays' Scottish Athletics Masters Cross Country Championships SB	29:12	80.36	8km
1 Feb	Girvan Prom parkrun	18:06	80.07	5km
18 Jan	Girvan Prom parkrun	17:12	84.26	5km
4 Jan	Girvan Prom parkrun SB	16:48	86.27	5km
3 Jan	GAA Miler Meet SB	9:13	91.71	3000m
1 Jan	Girvan Prom Parkrun	16:52	85.93	5km
2019		Result	WAVA	Distance
28 Dec	Girvan Prom parkrun	17:59	80.59	5km
21 Dec	Girvan Prom parkrun	17:27	83.06	5km
14 Dec	Girvan Prom parkrun	18:19	79.13	5km
7 Dec	Girvan Prom parkrun	17:44	81.73	5km
23 Nov	Girvan Prom parkrun	17:04	84.92	5km
16 Nov	Girvan Prom parkrun	17:17	83.86	5km
9 Nov	Girvan Prom parkrun	18:02	80.37	5km
2 Nov	Girvan Prom parkrun	16:49	86.19	5km
26 Oct	Girvan Prom parkrun	17:32	82.66	5km
12 Oct	Girvan Prom parkrun	17:24	83.30	5km
5 Oct	Girvan Prom parkrun	18:04	80.22	5km
29 Sep	Great Scottish Run Half Marathon SB	1:14:00	87.05	13.1mi
7 Sep	Girvan Prom parkrun	17:06	84.09	5km
3 Aug	Girvan Prom parkrun	17:09	83.85	5km
27 Jul	Girvan Prom parkrun	16:33	86.89	5km
20 Jul	East coast Singapore Park Run	16:40	86.28	5km
6 Jul	Girvan Prom parkrun	17:19	83.04	5km
29 Jun	Girvan Civic Week Sprint Triathon	24:21 / 37:29 / 17:56	0.00	750metres/20km/5km
29 Jun	Girvan Prom parkrun	17:17	83.20	5km
22 Jun	Girvan Prom parkrun	17:22	82.80	5km
15 Jun	Girvan Prom parkrun	17:16	83.28	5km
8 Jun	Girvan Prom parkrun	17:09	83.85	5km
1 Jun	Girvan Prom parkrun	16:49	85.51	5km
25 May	Girvan Prom parkrun	17:09	83.85	5km
18 May	Girvan Prom parkrun	17:15	83.36	5km
11 May	Girvan Prom parkrun	16:57	84.84	5km
4 May	Girvan Prom parkrun	17:15	83.36	5km
3 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:47	91.11	5km
27 Apr	Girvan Prom parkrun	17:00	84.59	5km
20 Apr	Girvan Prom parkrun	16:45	85.85	5km
13 Apr	Girvan Prom parkrun	17:14	83.44	5km
6 Apr	Girvan Prom parkrun	16:28	87.33	5km
24 Mar	Self Transcendence 50k inc Scottish Athletics 50k Championships PB	3:13:45	85.00	50km
16 Mar	Girvan Prom parkrun	18:02	79.74	5km
23 Feb	Girvan Prom parkrun	17:23	82.72	5km
16 Feb	Girvan Prom parkrun	17:15	83.36	5km
26 Jan	Girvan Prom parkrun	17:50	80.64	5km
19 Jan	Girvan Prom parkrun	16:53	85.17	5km
12 Jan	Girvan Prom parkrun	17:31	82.09	5km
5 Jan	Girvan Prom parkrun	16:35	86.71	5km
4 Jan	GAA Miler Meet PB	8:59	93.36	3000m
1 Jan	Girvan Prom parkrun	16:45	85.85	5km
2018		Result	WAVA	Distance
22 Dec	Girvan Prom parkrun	16:53	85.17	5km
15 Dec	Girvan Prom parkrun	17:11	83.69	5km
8 Dec	Girvan Prom parkrun	16:35	86.71	5km
1 Dec	Girvan Prom parkrun	16:47	85.68	5km
17 Nov	Girvan Prom parkrun	16:53	85.17	5km
10 Nov	Girvan Prom parkrun	16:48	85.60	5km
27 Oct	Girvan Prom parkrun	16:36	86.63	5km
20 Oct	Girvan Prom parkrun	16:43	86.02	5km
30 Sep	Great Scottish Run Half Marathon SB	1:12:29	88.11	13.1mi
16 Sep	World Masters Athletics Championships - Half Marathon	1:15:04	85.08	13.1mi
12 Sep	World Masters Athletics Championships - 5000m SB	15:51	90.02	5000m
8 Sep	Girvan Prom parkrun	16:37	85.87	5km
1 Sep	Girvan Prom parkrun	16:23	87.09	5km
25 Aug	Girvan Prom parkrun	16:14	87.89	5km
18 Aug	Girvan Prom Parkrun	16:51	84.68	5km
4 Aug	Girvan Prom Parkrun	16:41	85.52	5km
28 Jul	Girvan Prom Parkrun	16:42	85.44	5km
27 Jul	GAA Miler Meet 5000m	15:53	89.83	5000m
8 Jul	Girvan Half Marathon	1:14:10	85.37	13.1mi
17 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:51	90.02	5km
9 Jun	Perth parkrun	16:11	88.17	5km
1 Jun	GAA Miler Meet 3000m	9:03	91.96	3000m
20 May	European non-stadia Masters Half Marathon	1:13:26	86.23	13.1mi
5 May	Stranraer Half Marathon	1:14:38	84.84	13.1mi
4 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:49	90.21	5km
28 Apr	British Masters Road Relays SB	16:48	81.88	3mi
20 Apr	Scottish 10,000m Champs GAA Miler Meet SB	32:28	89.25	10km
25 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	32:32	83.77	5.85mi
20 Mar	European Masters Athletics Indoor Championships	9:13	90.30	3000m
4 Feb	Scottish Masters Indoor Championships - 1500m SB	4:24	88.31	1500m
7 Jan	GAA Miler Meet SB	9:02	92.13	3000m
2017		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	33:26	86.67	10km
8 Oct	MBNA Chester Marathon SB	2:33:12	86.66	26.2mi
1 Oct	Great Scottish Run Half Marathon	1:11:51	88.13	13.1mi
10 Sep	City of Stirling 10k SB	32:52	87.44	10km
29 Aug	Shettleson Harriers Open Graded 1500m Track PB	4:18	89.66	1500m
29 Aug	Shettleston Harriers Open Graded 5,000 Metres Track Race SB	15:35	90.85	5000m
6 Aug	European Masters Athletics Championships Half Marathon SB	1:11:49	87.42	13.1mi
3 Aug	European Masters Athletics Championships 5000m SB	15:39	90.47	5km
28 Jul	GAA Miler Meet 5000m	15:38	90.56	5000m
9 Jul	Girvan Half Marathon	1:15:23	83.29	13.1mi
18 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:53	89.14	5km
5 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	15:55	88.95	5km
28 Apr	BMC Regional Races incorporating Scottish Championships SB	32:15	89.11	10000m
2 Apr	Tom Scott Memorial 10 Mile Road Race SB	53:35	88.59	10mi
26 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	30:45	87.91	5.85mi
12 Mar	BMAF Indoor Championships, 3000m	9:10	90.10	3000m
4 Mar	Stranraer Half Marathon	1:15:16	83.42	13.1mi
4 Jan	GAA Miler Meet SB	9:02	91.43	3000m
2016		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	33:51	84.90	10km
29 Oct	Aberdeen parkrun	16:06	87.94	5km
9 Oct	Neil McCover Memorial Half Marathon	1:13:43	85.17	13.1mi
2 Oct	Great Scottish Run Half Marathon SB	1:10:40	88.85	13.1mi
25 Sep	Dumfries Half Marathon	1:14:22	84.43	13.1mi
18 Sep	BMAF Track and Field Championships, Birmingham	15:42	90.18	5000m
11 Sep	City of Stirling 10k SB	32:43	87.13	10km
30 Aug	Shettleston Harriers Open Graded: 5,000m	15:45	89.21	5000m
17 Aug	Open Track and Field Meeting, Dam Park, Ayr PB	9:15	88.61	3km
29 Jul	GAA Miler Meet: National Masters 5,000m PB	15:23	91.33	5000m
10 Jul	Girvan Half Marathon	1:13:45	84.43	13.1mi
19 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:47	89.02	5km
3 Jun	GAA Miler Meet 3000m SB	9:04	90.40	3000m
22 May	European Masters non stadia Half Marathon Championships	1:10:41	88.09	13.1mi
14 May	BMAF National Masters Open Road Relays SB	15:31	87.30	3mi
6 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:20	91.63	5km
29 Apr	BMC Regional Races incorporating Scottish Championships PB	31:33	90.35	10000m
10 Apr	Tom Scott Memorial 10 Mile Road Race SB	52:29	89.70	10mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	30:55	86.73	5.85mi
19 Mar	Clydebank 5K	15:22	91.43	5km
5 Mar	Stranraer Half Marathon	1:14:42	83.35	13.1mi
30 Jan	Scottish Masters Cross Country Championships SB	29:25	77.23	8km
9 Jan	BUPA Great Winter XC inc Scottish Athletics Inter-District Championships	28:34	79.52	8km
3 Jan	GAA Miler Meet	9:16	88.45	3000m
2015		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	32:51	86.78	10km
6 Dec	West District Cross Country Championships (Senior Men)	40:53	69.73	10km
22 Nov	Kilmarnock XC - Senior Men	34:01	83.80	10km
14 Nov	British & Irish Masters International XC (M35-49)	27:40	82.11	8km
24 Oct	National XC Relays, Cumbernauld	13:33	82.08	4km
11 Oct	West District XC Relays SB	13:15	83.94	4km
4 Oct	Great Scottish Run Half Marathon	1:10:54	87.82	13.1mi
20 Sep	Dumfries Half Marathon	1:12:04	86.40	13.1mi
13 Sep	City of Stirling 10k	32:30	87.01	10km
16 Aug	World Masters Athletics Championships Marathon SB	2:31:01	85.73	26.2mi
21 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:39	89.09	5km
27 May	Land O' Burns 10k SB	32:26	87.19	10km
16 May	BMAF National Masters Open Road Relays SB	15:21	87.58	3mi
29 Apr	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:29	90.05	5km
5 Apr	Tom Scott Memorial 10 Mile Road Race SB	52:22	89.17	10mi
29 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	31:09	85.39	5.85mi
22 Mar	Reading Half Marathon PB	1:08:56	89.58	13.1mi
7 Mar	Stranraer Half Marathon	1:11:06	86.85	13.1mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	42:19	81.01	12km
15 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	41:23	86.50	12.5km
31 Jan	Scottish National Masters XC Championships - Men	29:20	76.84	8km
25 Jan	Scottish Veteran Harriers Club Road Relays SB	19:14	85.81	3.66mi
2014		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	31:47	88.97	10km
25 Oct	National XC Relays, Cumbernauld SB	13:50	79.79	4km
28 Sep	Baxters Loch Ness Marathon	2:28:56	86.93	26.2mi
14 Sep	City of Stirling 10k PB	31:29	89.10	10km
31 Aug	Paisley 10km	32:05	87.44	10km
20 Aug	Irvine Marymass 10k	32:25	86.54	10km
21 Jul	Irvine RC (Brodie Engineering) 5mile RR SB	25:57	86.65	5mi
13 Jul	Girvan Half Marathon	1:13:18	83.55	13.1mi
25 May	Edinburgh Marathon SB	2:28:03	86.73	26.2mi
7 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:16	90.64	5km
13 Apr	Tom Scott Memorial 10 Mile Road Race SB	55:04	84.11	10mi
6 Apr	Grangemouth Round the Houses 10k	32:46	85.61	10km
30 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	30:46	85.77	5.85mi
15 Mar	BMAF Cross Country Championships - Men	26:04	85.79	8km
1 Mar	Stranraer Half Marathon SB	1:10:05	87.38	13.1mi
23 Feb	Netherhall 10 inc BMAF 10 mile road race championships	55:17	83.78	10mi
16 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	41:32	85.50	12.5km
1 Feb	Scottish National Masters XC Championships - Men	30:26	73.48	8km
26 Jan	Scottish Veteran Harriers Club Road Relays SB	18:45	87.35	3.66mi
2013		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	31:42	88.49	10km
7 Dec	Scottish Athletics West District XC Championships -Senior Men's Race	37:50	74.15	10km
16 Nov	British and Irish Masters XC International PB	24:37	90.85	8km
10 Nov	Scottish 4K XC Champs - Bellahouston Park SB	13:03	83.95	4km
2 Nov	Stranraer 10k Road Race	33:44	83.16	10km
26 Oct	National XC Relays, Cumbernauld	13:11	83.10	4km
15 Sep	City of Stirling 10k SB	31:36	88.07	10km
1 Sep	Moray Half Marathon SB	1:11:16	85.23	13.1mi
25 Aug	Paisley 10km	32:06	86.70	10km
18 Aug	SVHC/BMAF Glasgow 800 10k Road Race	31:46	87.61	10km
7 Aug	Dundonald 10K Road Race	32:17	86.21	10km
15 Jul	Irvine 5 mile Road Race SB	25:13	88.47	5mi
14 Jul	Girvan Half Marathon	1:11:51	84.54	13.1mi
16 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:21	89.48	5km
29 May	Land O Burns 10k Road Race	32:26	85.81	10km
6 May	Deep RiverRock Belfast City Marathon PB	2:27:20	86.44	26.2mi
1 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion PB	15:02	91.36	5km
28 Apr	Culzean Fun Run - Long Race	29:08	84.40	5.5mi
7 Apr	Tom Scott Memorial 10 Mile Road Race PB	51:39	88.95	10mi
31 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	30:10	86.79	5.85mi
24 Mar	Grangemouth Round the Houses 10k	31:39	87.93	10km
16 Mar	British Masters XC Championships	28:21	78.26	8km
9 Mar	Jack Crawford Springburn Cup 10k Race	32:07	86.65	10km
23 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	41:44	80.84	12km
2 Feb	Scottish Masters Cross Country Championships	27:27	80.83	8km
27 Jan	Scottish Veteran Harriers Club Road Relays SB	18:57	85.77	3.66mi
5 Jan	BUPA Great Winter XC run(Seniors)	27:15	91.78	9km
2012		Result	WAVA	Distance
8 Dec	West District Cross Country Championships (Senior Men)	36:10	74.27	6mi
10 Nov	British & Irish Masters' International XC	26:35	83.92	5mi
3 Nov	Stranraer 10K Road Race	33:20	83.49	10km
27 Oct	National XC Relays, Cumbernauld SB	13:58	77.85	4km
30 Sep	Baxters Loch Ness Marathon	2:30:36	84.56	26.2mi
16 Sep	City of Stirling 10k	31:42	87.79	10km
2 Sep	Great Scottish Run Half Marathon SB	1:09:30	86.69	13.1mi
26 Aug	Irvine Marymass 10k SB	31:35	87.43	10km
19 Aug	SVHC Glasgow 800 10k Road Race	32:04	86.11	10km
8 Jul	Girvan Half Marathon	1:12:21	83.27	13.1mi
17 Jun	Dalbeattie Civic Half Marathon	1:12:53	82.66	13.1mi
2 Jun	Stranraer Half Marathon	1:12:54	82.64	13.1mi
30 May	Land O Burns 10k Road Race	33:20	82.84	10km
16 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) SB	15:37	87.29	5km
7 May	Belfast City Marathon SB	2:29:10	84.68	26.2mi
29 Apr	Culzean Fun Run - Long Race	29:07	83.80	5.5mi
8 Apr	Tom Scott Memorial 10 Mile Road Race SB	52:40	86.53	10mi
31 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	30:04	86.40	5.85mi
25 Mar	Grangemouth Round the Houses 10k	31:57	86.42	10km
18 Mar	Alloa Half Marathon	1:11:08	84.70	13.1mi
4 Feb	Scottish Athletics National Masters CC Championships	28:35	74.35	4.8mi
29 Jan	Scottish Veteran Harriers Club Road Relays SB	18:39	86.50	3.66mi
7 Jan	BUPA Great Winter XC run(Seniors)	21:44	114.18	9km
2011		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	33:38	82.10	10km
10 Dec	Scottish Athletics West District XC Championships	32:27	85.09	10km
26 Nov	British and Irish Masters Cross Country International SB	27:39	79.63	8km
29 Oct	Finsbury parkrun	31:29	43.30	5km
22 Oct	National XC Relays, Cumbernauld SB	14:14	75.83	4km
2 Oct	Baxters Loch Ness Marathon SB	2:31:05	83.61	26.2mi
18 Sep	City of Stirling 10k SB	31:47	86.88	10km
4 Sep	Great Scottish Run Half Marathon SB	1:10:08	85.26	13.1mi
21 Aug	Irvine Marymass 10k	32:12	85.08	10km
19 Aug	Gay 5k	16:19	82.93	5km
18 Jul	Irvine 5 mile Road Race SB	26:02	84.38	5mi
10 Jul	Girvan Half Marathon	1:10:44	84.53	13.1mi
26 Jun	Dunfermline Half Marathon	1:10:54	84.33	13.1mi
12 Jun	Rubys Ayrshire Hospice 5k Ladies and Mens 5k Races	15:33	87.02	5km
4 Jun	Stranraer Half Marathon	1:11:37	83.49	13.1mi
25 May	Land O Burns 10k Road Race	31:56	85.80	10km
21 May	BMAF National Masters Open Road Relays SB	15:12	85.84	3mi
15 May	SVHC Walter Ross 10km RR	31:53	85.93	10km
11 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) SB	15:22	88.06	5km
8 May	Culzean Fun Run - Long Race	29:17	82.68	5.5mi
4 May	Troon Tortoises 10K	32:08	85.26	10km
10 Apr	Lochaber Marathon	2:37:56	79.38	26.2mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	30:59	85.35	6mi
20 Mar	Alloa Half Marathon	1:11:13	83.96	13.1mi
6 Mar	Lasswade 10 Mile Road Race SB	54:03	83.67	10mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	42:20	78.45	12km
5 Feb	Scottish National Masters Cross Country (Men)	31:22	69.65	8km
30 Jan	Scottish Veteran Harriers Club Road Relays PB	18:34	86.23	3.66mi
16 Jan	West District Cross Country Championships (Senior Men)	32:35	84.08	10km
2010		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	32:39	83.91	10km
13 Nov	Jimmy Irvine Bella 10K	35:26	77.32	10km
6 Nov	Stranraer 10K	35:05	78.09	10km
11 Aug	Kilmarnock trail race SB	26:52	81.15	5mi
8 Aug	Forth Road Bridge 10K	33:50	80.40	10km
1 Aug	Scottish Gas 10k road race	34:28	78.92	10km
13 Jun	Dunfermline Half Marathon	1:12:12	82.26	13.1mi
5 Jun	Stranraer Half Marathon	1:13:55	80.35	13.1mi
26 May	Land O Burns 10k Road Race SB	32:20	84.13	10km
23 May	Coastal Run round UK(Ballantrae - Girvan leg)	1:11:00	89.79	14mi
15 May	BMAF National Open Masters Road Relay PB	15:08	85.59	3mi
5 May	Troon Tortoises 10K	32:34	83.53	10km
25 Apr	Culzean Family Fun Run - SB	29:35	81.24	5.5mi
18 Apr	Lochaber Marathon SB	2:32:04	81.89	26.2mi
28 Mar	Grangemouth Round the Houses 10K	32:27	83.83	10km
14 Mar	Balloch to Clydebank Half-Marathon SB	1:10:07	84.70	13.1mi
20 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	41:48	78.89	12km
6 Feb	Scottish National Masters XC (Senior Men)	33:04	82.27	10km
9 Jan	BUPA Great Winter XC run(Seniors) PB	33:34	72.82	9km
2009		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	33:59	80.05	10km
5 Dec	West District Cross Country Championships (Senior Men) SB	33:23	78.65	6mi
22 Nov	Ayrshire XC Championships SB	37:18	65.53	9km
7 Nov	Stranraer 10k	33:42	80.72	10km
1 Nov	Strathaven Run With the Wind 10K	32:57	82.56	10km
24 Oct	National XC Relays, Cumbernauld	14:20	74.20	4km
20 Sep	City of Stirling 10K SB	32:05	84.79	10km
13 Sep	Around Cumbrae 10 Mile Road Race SB	53:51	82.89	10mi
6 Sep	Great Scottish Run Half Marathon SB	1:09:42	84.70	13.1mi
26 Aug	Ayr Seaforth 5 Mile Trail Race	29:46	72.71	5mi
19 Aug	Irvine Marymass 10K	31:03	85.28	9.8km
12 Aug	Kilmarnock trail race PB	25:01	86.52	5mi
5 Aug	Dundonald 10K Road Race	32:37	82.87	10km
2 Aug	Scottish Gas 10K	33:07	81.62	10km
20 Jul	Irvine 5 Mile Road Race	25:37	84.49	5mi
12 Jul	Girvan Half Marathon	1:15:55	77.77	13.1mi
5 Jul	Isle of Arran Half-Marathon	1:13:28	80.36	13.1mi
1 Jul	Kilmarnock 10K	33:30	80.69	10km
24 Jun	jogscotland 5K Challenge - Glasgow - Glasgow Green SB	16:06	82.83	5km
31 May	Edinburgh Marathon SB	2:38:37	78.04	26.2mi
26 May	Girvan AAC 5k Time Trial	16:51	79.14	5km
10 May	Dunfermline Half Marathon	1:14:25	79.33	13.1mi
6 May	Troon Tortoises 10K	33:15	81.29	10km
28 Apr	Girvan AAC 5k TT	16:48	79.38	5km
26 Apr	Culzean Fun Run - Long Race	29:58	79.73	8.86km
19 Apr	Ormidale 10K Road Race	32:52	82.24	10km
12 Apr	Tom Scott Memorial 10 Mile Road Race	53:59	82.69	10mi
4 Apr	Scottish 6/4 Stage Road Relays (short stage), Livingston PB	16:42	81.00	3.15mi
31 Mar	Girvan AAC 5k Time Trial PB	16:48	79.20	3.1mi
29 Mar	Grangemouth Round the Houses 10K	33:20	81.09	10km
8 Mar	Balloch to Clydebank Half-Marathon	1:12:30	81.43	13.1mi
24 Feb	Girvan AAC 5k Time Trial	17:01	78.19	3.1mi
21 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	40:59	79.96	12km
7 Feb	Scottish National Masters Cross Country (Men)	33:05	81.70	10km
17 Jan	Jack Crawford Memorial 10K	33:51	79.85	10km
2008		Result	WAVA	Distance
28 Dec	Cambuslang Down by the River 10K	33:56	79.66	10km
26 Dec	Ayr Turkey Trot 10K	32:56	82.07	10km
27 Oct	Dublin Marathon SB	2:42:47	76.04	26.2mi
4 Oct	McAndrew Road Relays PB	16:50	82.98	3.25mi
27 Sep	George Cummings Road Relays PB	13:21	86.27	2.7mi
14 Sep	City of Stirling 10K	32:30	82.70	10km
7 Sep	Great Scottish Run Half Marathon SB	1:12:05	81.49	13.1mi
20 Aug	Irvine Marymass 10K SB	32:22	83.04	10km
13 Aug	Kilmarnock trail race SB	25:45	83.52	5mi
6 Aug	South Ayrshire Autistic Society 10k Fun Run/Walk	32:25	82.92	10km
3 Aug	Scottish Gas 10K	33:24	80.47	10km
21 Jul	Saltcoats Round the Houses Race PB	23:07	74.11	4mi
13 Jul	Girvan Half Marathon	1:15:00	78.32	13.1mi
9 Jul	jogscotland 5k Challenge - Glasgow - Glasgow Green SB	15:52	83.44	5km
15 Jun	Vale of Leven 10k	33:23	80.51	10km
5 Jun	Dumbarton 10k	32:41	82.24	10km
24 May	Kirkcudbright Academy Half Marathon	1:13:57	79.43	13.1mi
14 May	Kilmarnock 10K	33:39	79.88	10km
7 May	Troon Tortoises 10K	33:46	79.60	10km
27 Apr	Culzean Fun Run - Long Race SB	30:03	78.95	5.5mi
13 Apr	London Marathon	2:43:19	75.41	26.2mi
5 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	32:44	76.53	5.8mi
30 Mar	Welcome the World 5K	18:07	73.08	5km
9 Feb	Scottish National Masters Cross Country (Men)	34:10	78.67	10km
12 Jan	Jack Crawford Memorial 10K	32:25	82.92	10km
2007		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	33:24	80.47	10km
8 Dec	West District Cross Country Championships (Senior Men)	32:41	79.35	6mi
3 Nov	Stranraer 10K	34:08	78.75	10km
28 Oct	Jedburgh Half Marathon	1:15:29	77.82	13.1mi
20 Oct	Ayrshire AAA Cross Country Relay Championships	12:28	84.09	4km
7 Oct	Baxters Loch Ness Marathon SB	2:35:30	79.20	26.2mi
2 Sep	Great Scottish Run Half Marathon	1:12:09	81.07	13.1mi
26 Aug	Girvan Half Marathon	1:12:53	80.26	13.1mi
22 Aug	Irvine Marymass 10K	32:31	82.27	10km
5 Aug	Scottish Gas 10K	33:18	80.33	10km
29 Jul	Ayrshire 5000 metres Track Championships	16:08	81.47	5km
19 Jun	Glasgow Jog Scotland 5k SB	15:39	83.99	5km
17 Jun	Vale of Leven 10k	33:42	79.38	10km
7 Jun	Dumbarton 10k	32:40	81.89	10km
2 Jun	Stranraer Half Marathon	1:14:24	78.62	13.1mi
26 May	Kirkcudbright Academy Half Marathon SB	1:12:08	81.09	13.1mi
16 May	Kilmarnock 10K SB	32:18	82.82	10km
9 May	Troon Tortoises 10K	32:27	82.44	10km
29 Apr	Culzean Fun Run - Long Race PB	29:22	80.37	5.5mi
22 Apr	Ormidale 10k	33:01	81.02	10km
18 Apr	Irvine 5 Mile Road Race SB	26:02	82.17	5mi
15 Apr	Grangemouth Round the Houses 10K	33:44	79.30	10km
14 Apr	British Masters XC Relays PB	12:39	82.29	4km
10 Feb	Scottish National XC Champs - Senior Men - Falkirk	42:21	76.60	12000m
13 Jan	Jack Crawford Memorial 10k	33:54	78.91	10km
6 Jan	Nigel Barge Memorial 10K	33:32	79.77	10km
2 Jan	Beith Road Races SB	24:30	83.78	4.8mi
2006		Result	WAVA	Distance
9 Dec	West District Cross Country Champs, East Kilbride	36:09	70.97	9600m
3 Dec	Hugh Wilson Memorial 10K	34:17	78.03	10km
25 Nov	Liverpool & District XC Sefton Park 10K	35:55	74.48	10km
18 Nov	Glasgow University 5 Mile Road Race SB	26:02	82.17	5mi
12 Nov	Kilmarnock Open Cross Country Race	29:10	89.46	9.76km
4 Nov	Stranraer 10K	33:41	79.42	10km
21 Oct	Ayrshire AAA Cross Country Relay Championships SB	12:40	82.18	4km
1 Oct	Baxters Loch Ness Marathon SB	2:37:27	77.90	26.2mi
10 Sep	Around Cumbrae 10 Mile Road Race - Millport PB	55:46	80.64	10.2mi
3 Sep	Great Scottish Run Half Marathon	1:12:54	79.97	13.1mi
23 Aug	Irvine Marymass 10K	33:18	80.01	10km
2 Jul	Isle of Arran Half Marathon	1:12:42	80.19	13.1mi
11 Jun	Edinburgh Marathon	2:46:54	73.24	26.2mi
3 Jun	Stranraer Half Marathon	1:15:48	76.91	13.1mi
27 May	Kircudbright Academy 1/2 Marathon	1:13:03	79.80	13.1mi
21 May	Dunfermline Half Marathon	1:15:06	77.62	13.1mi
10 May	Kilmarnock 10K	33:33	79.41	10km
3 May	Troon Tortoises 10K SB	32:50	81.14	10km
23 Apr	Grangemouth Round the Houses 10K	33:00	80.73	10km
19 Mar	Girvan Half Marathon SB	1:12:26	80.48	13.1mi
18 Feb	Scottish National XC Champs - Senior Men - Falkirk	43:49	73.75	12km
2 Jan	Beith Harriers New Year Road Race PB	24:23	83.79	4.8mi
2005		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K SB	32:23	82.27	10km
18 Dec	Irvine Harriers Vs Cyclists	28:25	74.93	5mi
10 Dec	West District X/Country Champs	33:45	78.94	10km
4 Dec	Stranraer 10K	33:54	78.59	10km
26 Nov	Ayrshire XC Championships, Irvine	31:43	66.77	8km
20 Nov	Girvan Cross Country SB	35:56	58.93	8km
15 Oct	Lanarkshire Road Relays SB	12:52	80.39	4km
25 Sep	Dumfries Half-Marathon	1:14:13	78.55	13.1mi
11 Sep	Around Cumbrae 10 Mile Road Race SB	57:32	76.34	10mi
17 Aug	Irvine Marymass 10k road race	34:21	77.30	10km
3 Jul	Isle of Arran Half-Marathon	1:15:15	77.27	13.1mi
26 Jun	East Kilbride Half Marathon	1:14:15	78.31	13.1mi
8 Jun	North Ayrshire Open 5 Mile Road Race SB	28:00	75.76	5mi
1 Jun	Kyle Academy Festival of Running 10K	35:03	75.76	10km
28 May	Kirkcudbright Academy Half Marathon SB	1:13:06	79.54	13.1mi
18 May	Kilmarnock 10K	33:33	79.15	10km
4 May	Troon Tortoises 10K	33:03	80.34	10km
20 Mar	Girvan half narathon	1:16:15	76.25	13.1mi
5 Mar	Stranraer Half Marathon	1:17:52	74.67	13.1mi
2004		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k SB	34:53	76.12	10km
5 Dec	Stranraer 10K	35:55	73.93	10km
19 Sep	Dumfries Half-Marathon SB	1:19:53	72.79	13.1mi
22 Aug	Great Scottish Run HM	1:25:51	67.61	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
2023	315	237	277	299	234	266	312	326	319	295	315	84	3280
2022	0	0	0	0	0	0.6	0	0	0	0	0	0	0.6
2022	359	214	358	317	337	309	338	323	315	358	334	331	3892
2021	351	301	332	368	373	324	341	336	315	363	343	279	4027
2020	379	320	381	350	296	265	328	359	342	351	272	370	4014
2019	0	0	0	0	0.3	2.3	0	0	0	0	0	0	2.7
2019	340	335	294	342	372	361	295	345	334	329	320	359	4025
2019	0	0	0	0	0	34	0	0	0	0	0	0	34
2018	370	317	323	333	360	364	306	380	299	297	324	343	4017
2017	312	352	351	345	428	387	360	333	345	310	340	377	4239
2016	357	380	412	363	342	396	374	374	333	329	406	383	4449
2015	379	384	382	380	429	474	405	288	370	290	344	371	4495
2014	414	372	427	455	342	413	390	437	380	379	279	385	4672
2013	433	409	409	408	371	423	441	362	303	373	391	399	4721
2012	365	264	335	371	241	360	418	392	356	264	373	364	4102
2011	3	0	3	0	0	0	0	0	0	0	0	0	6
2011	403	374	361	277	308	311	272	370	295	202	179	341	3691
2010	0	0	0	0	0	0	0	0	0	0	15	0	15
2010	428	388	381	326	349	182	85	141	21	77	214	371	2961
2010	0	4	0	0	17	119	213	109	78	127	36	0	703
2009	272	282	308	280	253	297	337	381	168	310	381	374	3642
2009	92	64	81	88	73	58	28	28	106	30	4	16	666
2008	297	185	44	239	252	214	256	273	273	225	227	206	2690
2008	108	84	0	0	114	93	57	122	126	120	123	57	1004
2007	298	259	230	274	261	261	215	259	295	200	220	255	3026
2006	226	176	162	224	229	186	206	263	205	261	264	294	2695
2005	204	101	166	146	171	167	76	178	179	179	183	192	1942
2004	41	46	37	36	57	47	22	45	58	99	103	113	700
2003	37	35	67	77	80	61	39	64	98	42	94	64	756
2002	21	42	18	31	32	18	35	36	19	31	32	33	347

Mon 13th Nov Nov 13	Tue 14th Nov Nov 14	Wed 15th Nov Nov 15	Thu 16th Nov Nov 16	Fri 17th Nov Nov 17	Sat 18th Nov Nov 18	Sun 19th Nov Nov 19
11.3mi, 1:16:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🌦️ Split Summary === 1) 1mi - 6:49(6:49/mi) 163/185bpm [1111b/mi] 122cal 8.8/10.16mph 2) 1mi - 6:21(6:21/mi) 180/191bpm [1144b/mi] 127cal 9.44/9.96mph 3) 1mi - 6:36(6:36/mi) 184/192bpm [1213b/mi] 133cal 9.1/10.08mph 4) 1mi - 6:35(6:35/mi) 175/190bpm [1151b/mi] 130cal 9.12/9.41mph 5) 1mi - 6:48(6:48/mi) 182/201bpm [1237b/mi] 138cal 8.82/9.35mph 6) 1mi - 6:45(6:45/mi) 186/196bpm [1254b/mi] 136cal 8.9/9.31mph 7) 1mi - 6:40(6:40/mi) 184/193bpm [1226b/mi] 133cal 9/9.64mph 8) 1mi - 6:49(6:49/mi) 188/203bpm [1281b/mi] 137cal 8.81/9.1mph 9) 1mi - 6:44(6:44/mi) 184/191bpm [1238b/mi] 134cal 8.92/10.67mph 10) 1mi - 6:59(6:59/mi) 179/189bpm [1252b/mi] 141cal 8.58/10.27mph 11) 1mi - 6:47(6:47/mi) 174/182bpm [1181b/mi] 133cal 8.84/9.46mph 12) 0.29mi - 2:07(7:22/mi) 163/180bpm [1200b/mi] 32cal 8.15/8.85mph Add a comment	11.2mi, 1:15:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🌦️💨 Split Summary === 1) 1mi - 6:45(6:45/mi) 133/141bpm [899b/mi] 93cal 8.88/9.64mph 2) 1mi - 6:21(6:21/mi) 140/153bpm [889b/mi] 93cal 9.45/10.04mph 3) 1mi - 6:33(6:33/mi) 142/148bpm [931b/mi] 97cal 9.15/9.35mph 4) 1mi - 6:37(6:37/mi) 156/165bpm [1033b/mi] 107cal 9.06/9.39mph 5) 1mi - 6:43(6:43/mi) 158/162bpm [1061b/mi] 111cal 8.94/9.62mph 6) 1mi - 6:44(6:44/mi) 159/165bpm [1072b/mi] 112cal 8.9/9.71mph 7) 1mi - 6:45(6:45/mi) 157/170bpm [1060b/mi] 109cal 8.89/9.73mph 8) 1mi - 6:40(6:40/mi) 162/169bpm [1080b/mi] 113cal 9/9.39mph 9) 1mi - 6:50(6:50/mi) 170/181bpm [1162b/mi] 128cal 8.78/9.12mph 10) 1mi - 7:03(7:03/mi) 171/176bpm [1207b/mi] 135cal 8.5/8.79mph 11) 1mi - 6:49(6:49/mi) 173/182bpm [1178b/mi] 132cal 8.81/9.31mph 12) 0.16mi - 1:10(7:04/mi) 171/173bpm [1208b/mi] 22cal 8.5/8.81mph Add a comment	11.2mi, 1:15:00 Run - General Felt tired 🥱 and lethargic throughout the plod. Pace wise turned out just like any other plod 🤷‍♀️🤔 Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll then home 🌦️ Split Summary === 1) 1mi - 6:46(6:46/mi) 130/144bpm [880b/mi] 91cal 8.86/9.5mph 2) 1mi - 6:45(6:45/mi) 157/210bpm [1059b/mi] 114cal 8.9/9.25mph 3) 1mi - 6:40(6:40/mi) 170/177bpm [1135b/mi] 125cal 8.99/9.25mph 4) 1mi - 6:26(6:26/mi) 179/197bpm [1151b/mi] 126cal 9.33/9.87mph 5) 1mi - 6:59(6:59/mi) 194/208bpm [1356b/mi] 138cal 8.58/9.81mph 6) 1mi - 6:44(6:44/mi) 199/208bpm [1341b/mi] 134cal 8.9/9.39mph 7) 1mi - 6:26(6:26/mi) 187/194bpm [1204b/mi] 128cal 9.32/9.81mph 8) 1mi - 6:32(6:32/mi) 187/196bpm [1220b/mi] 130cal 9.19/9.58mph 9) 1mi - 6:48(6:48/mi) 183/196bpm [1245b/mi] 135cal 8.82/9.48mph 10) 1mi - 6:58(6:58/mi) 181/187bpm [1262b/mi] 139cal 8.6/9.33mph 11) 1mi - 6:52(6:52/mi) 184/188bpm [1263b/mi] 136cal 8.74/9.35mph 12) 0.15mi - 1:03(7:17/mi) 183/186bpm [1332b/mi] 21cal 8.25/8.77mph 15th Nov 2023, 2:18pm Raptor Tat Tat wrote: Your pace is amazingly consistent :) 16th Nov 2023, 10:44am Sunbed Athlete wrote: Thank you ☺️ Add a comment	11.1mi, 1:15:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 💨🥶🌥️ Split Summary === 1) 1mi - 6:50(6:50/mi) 179/192bpm [1223b/mi] 131cal 8.78/9.58mph 2) 1mi - 6:27(6:27/mi) 185/196bpm [1194b/mi] 127cal 9.3/10mph 3) 1mi - 6:36(6:36/mi) 194/207bpm [1280b/mi] 131cal 9.09/9.16mph 4) 1mi - 6:37(6:37/mi) 194/206bpm [1284b/mi] 131cal 9.06/9.91mph 5) 1mi - 6:42(6:42/mi) 199/207bpm [1335b/mi] 133cal 8.95/9.12mph 6) 1mi - 6:44(6:44/mi) 197/203bpm [1328b/mi] 134cal 8.9/9.29mph 7) 1mi - 6:41(6:41/mi) 196/204bpm [1309b/mi] 133cal 8.99/9.64mph 8) 1mi - 6:49(6:49/mi) 196/201bpm [1336b/mi] 135cal 8.8/9.71mph 9) 1mi - 6:56(6:56/mi) 199/204bpm [1379b/mi] 137cal 8.65/8.75mph 10) 1mi - 7:11(7:11/mi) 197/204bpm [1414b/mi] 142cal 8.36/8.72mph 11) 1mi - 6:51(6:51/mi) 197/206bpm [1348b/mi] 135cal 8.77/9.31mph 12) 0.09mi - 37(6:52/mi) 195/197bpm [1338b/mi] 12cal 8.74/8.39mph Add a comment	11.1mi, 1:14:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🥶🌤️😎 Split Summary === 1) 1mi - 6:48(6:48/mi) 107/125bpm [727b/mi] 64cal 8.83/10.6mph 2) 1mi - 6:14(6:14/mi) 115/119bpm [718b/mi] 65cal 9.61/9.79mph 3) 1mi - 6:39(6:39/mi) 124/133bpm [825b/mi] 81cal 9.02/9.18mph 4) 1mi - 6:33(6:33/mi) 125/130bpm [819b/mi] 78cal 9.15/10.1mph 5) 1mi - 6:43(6:43/mi) 131/163bpm [881b/mi] 84cal 8.92/9.73mph 6) 1mi - 6:43(6:43/mi) 131/146bpm [881b/mi] 85cal 8.92/9.52mph 7) 1mi - 6:34(6:34/mi) 126/136bpm [828b/mi] 70cal 9.13/10.14mph 8) 1mi - 6:43(6:43/mi) 134/140bpm [900b/mi] 87cal 8.93/9.73mph 9) 1mi - 6:45(6:45/mi) 135/140bpm [911b/mi] 87cal 8.89/8.95mph 10) 1mi - 7:05(7:05/mi) 128/137bpm [907b/mi] 69cal 8.47/8.85mph 11) 1mi - 6:44(6:44/mi) 123/129bpm [829b/mi] 52cal 8.9/9.79mph 12) 0.06mi - 28(7:27/mi) 125/127bpm [932b/mi] 4cal 8.05/8.7mph Add a comment	3.2mi, 22:00 Run - General After volunteering, headed along Prom, up Mill Road then home. Finished the week on 78 miles 😊 Split Summary === 1) 1mi - 6:52(6:52/mi) 154/167bpm [1057b/mi] 114cal 8.74/10.87mph 2) 1mi - 7:02(7:02/mi) 161/169bpm [1131b/mi] 124cal 8.54/8.91mph 3) 1mi - 6:29(6:29/mi) 165/169bpm [1069b/mi] 118cal 9.26/10mph 4) 0.23mi - 1:38(7:04/mi) 166/169bpm [1174b/mi] 30cal 8.49/9.41mph Add a comment 3.1mi, 18:07 Run - parkrun Girvan Prom Parkrun #200 There was plentiful of cake 🍰 First place. Wind tough! Refreshing drizzly shower on the second lap 🌦️ Took my homemade dark chocolate muesli bars down and they were demolished 😋 Volunteering doing barcode scanning 😊 Split Summary === 1) 1mi - 5:52(5:52/mi) 169/181bpm [991b/mi] 113cal 10.23/12.8mph 2) 1mi - 5:58(5:58/mi) 179/187bpm [1068b/mi] 124cal 10.06/10.85mph 3) 1mi - 5:42(5:42/mi) 181/187bpm [1031b/mi] 118cal 10.54/11.71mph 4) 0.12mi - 35(5:04/mi) 181/184bpm [918b/mi] 12cal 11.83/11.65mph Add a comment 2.2mi, 15:00 Run - General Headed to Parkrun via Avenue 💨🥶🥹🥱😴 Split Summary === 1) 1mi - 6:48(6:48/mi) 180/196bpm [1224b/mi] 136cal 8.82/9.27mph 2) 1mi - 6:44(6:44/mi) 187/194bpm [1258b/mi] 139cal 8.92/9.16mph 3) 0.21mi - 1:29(6:54/mi) 193/204bpm [1330b/mi] 30cal 8.7/8.97mph Add a comment	11.2mi, 1:15:00 Run - General Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll then home 🌧️ Shorter plod as footballing duties taking preference 🏴󠁧󠁢󠁳󠁣󠁴󠁿🇳🇴 Split Summary === 1) 1mi - 6:32(6:32/mi) 131/148bpm [855b/mi] 87cal 9.19/9.68mph 2) 1mi - 6:45(6:45/mi) 132/154bpm [891b/mi] 89cal 8.89/9.43mph 3) 1mi - 6:36(6:36/mi) 146/159bpm [963b/mi] 102cal 9.09/10.1mph 4) 1mi - 6:22(6:22/mi) 152/160bpm [967b/mi] 102cal 9.44/9.71mph 5) 1mi - 6:57(6:57/mi) 157/167bpm [1091b/mi] 115cal 8.63/9.68mph 6) 1mi - 7:03(7:03/mi) 160/171bpm [1128b/mi] 121cal 8.51/10mph 7) 1mi - 6:26(6:26/mi) 164/172bpm [1055b/mi] 113cal 9.33/9.81mph 8) 1mi - 6:35(6:35/mi) 163/170bpm [1072b/mi] 115cal 9.12/9.58mph 9) 1mi - 6:47(6:47/mi) 167/175bpm [1132b/mi] 124cal 8.85/9.04mph 10) 1mi - 6:56(6:56/mi) 173/183bpm [1198b/mi] 136cal 8.66/9.16mph 11) 1mi - 6:58(6:58/mi) 175/184bpm [1219b/mi] 139cal 8.61/9.04mph 12) 0.15mi - 1:06(7:32/mi) 173/176bpm [1304b/mi] 21cal 7.96/8.7mph Add a comment
Mon 20th Nov Nov 20	Tue 21st Nov Nov 21	Wed 22nd Nov Nov 22	Thu 23rd Nov Nov 23	Fri 24th Nov Nov 24	Sat 25th Nov Nov 25	Sun 26th Nov Nov 26
11.2mi, 1:15:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🌥️💨🥶😎 Split Summary === 1) 1mi - 6:46(6:46/mi) 124/139bpm [798b/mi] 79cal 9.32/12.4mph 2) 1mi - 6:24(6:24/mi) 137/143bpm [876b/mi] 91cal 9.39/10.02mph 3) 1mi - 6:58(6:58/mi) 146/151bpm [1016b/mi] 104cal 8.62/9.43mph 4) 1mi - 6:44(6:44/mi) 150/155bpm [1011b/mi] 103cal 8.9/9.27mph 5) 1mi - 6:48(6:48/mi) 163/170bpm [1109b/mi] 116cal 8.82/9.31mph 6) 1mi - 6:47(6:47/mi) 167/174bpm [1133b/mi] 120cal 8.84/9.14mph 7) 1mi - 6:47(6:47/mi) 166/174bpm [1126b/mi] 120cal 8.84/9.5mph 8) 1mi - 6:39(6:39/mi) 177/202bpm [1176b/mi] 125cal 9.03/9.98mph 9) 1mi - 6:37(6:37/mi) 180/185bpm [1191b/mi] 130cal 9.07/9.41mph 10) 1mi - 6:58(6:58/mi) 184/192bpm [1283b/mi] 136cal 8.61/8.85mph 11) 1mi - 6:51(6:51/mi) 190/195bpm [1303b/mi] 135cal 8.75/9.39mph 12) 0.15mi - 1:01(6:52/mi) 191/195bpm [1313b/mi] 19cal 8.73/8.85mph Add a comment	13.2mi, 1:28:00 Run - Long Run Lap of Victory Park, Avenue, Brae Toll, Old Dailly, about turned after Bargany Gardens, Hawkhill, Old Dailly, Brae Toll, Avenue, lap of Victory Park, lap of the houses then home 💨🥶🌤️😎 Split Summary === 1) 1mi - 6:35(6:35/mi) 114/126bpm [750b/mi] 70cal 9.12/9.81mph 2) 1mi - 6:23(6:23/mi) 108/117bpm [689b/mi] 55cal 9.4/9.75mph 3) 1mi - 6:47(6:47/mi) 110/117bpm [745b/mi] 59cal 8.86/9.37mph 4) 1mi - 6:35(6:35/mi) 114/136bpm [751b/mi] 60cal 9.11/10.29mph 5) 1mi - 6:44(6:44/mi) 113/120bpm [760b/mi] 57cal 8.92/10.67mph 6) 1mi - 6:53(6:53/mi) 119/126bpm [819b/mi] 67cal 8.72/9.16mph 7) 1mi - 6:36(6:36/mi) 119/179bpm [786b/mi] 59cal 9.08/9.98mph 8) 1mi - 6:29(6:29/mi) 126/150bpm [817b/mi] 73cal 9.25/10.06mph 9) 1mi - 6:45(6:45/mi) 115/126bpm [776b/mi] 46cal 8.89/10.06mph 10) 1mi - 6:38(6:38/mi) 118/128bpm [782b/mi] 54cal 9.06/9.37mph 11) 1mi - 6:54(6:54/mi) 116/126bpm [800b/mi] 49cal 8.7/9.29mph 12) 1mi - 6:49(6:49/mi) 117/125bpm [798b/mi] 49cal 8.79/9.12mph 13) 1mi - 6:47(6:47/mi) 116/121bpm [786b/mi] 46cal 8.86/9.31mph 14) 0.16mi - 1:06(6:55/mi) 118/122bpm [816b/mi] 7cal 8.67/8.85mph Add a comment	11.1mi, 1:16:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 💨 Legs ok after yesterday’s “shorter than normal” long run 😊 Split Summary === 1) 1mi - 6:48(6:48/mi) 116/146bpm [789b/mi] 74cal 8.82/10.31mph 2) 1mi - 6:35(6:35/mi) 111/118bpm [731b/mi] 62cal 9.12/9.83mph 3) 1mi - 6:36(6:36/mi) 112/119bpm [739b/mi] 61cal 9.09/9.43mph 4) 1mi - 6:41(6:41/mi) 117/120bpm [781b/mi] 66cal 8.99/9.52mph 5) 1mi - 6:40(6:40/mi) 117/125bpm [781b/mi] 65cal 8.99/9.85mph 6) 1mi - 6:50(6:50/mi) 120/125bpm [821b/mi] 68cal 8.78/9.06mph 7) 1mi - 7:04(7:04/mi) 121/126bpm [856b/mi] 71cal 8.48/9.1mph 8) 1mi - 6:57(6:57/mi) 118/123bpm [819b/mi] 59cal 8.64/9.27mph 9) 1mi - 7:03(7:03/mi) 117/122bpm [825b/mi] 56cal 8.51/8.77mph 10) 1mi - 7:11(7:11/mi) 118/121bpm [847b/mi] 56cal 8.36/8.54mph 11) 1mi - 6:53(6:53/mi) 118/120bpm [813b/mi] 52cal 8.71/9.27mph 12) 0.1mi - 41(6:46/mi) 119/120bpm [805b/mi] 5cal 8.87/8.97mph Add a comment	11.2mi, 1:17:00 Run - General Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll then home 💨💨🌧️☔️ Split Summary === 1) 1mi - 6:45(6:45/mi) 167/192bpm [1127b/mi] 124cal 8.89/9.46mph 2) 1mi - 6:54(6:54/mi) 178/190bpm [1230b/mi] 137cal 8.69/9mph 3) 1mi - 6:43(6:43/mi) 185/189bpm [1243b/mi] 134cal 8.93/9.52mph 4) 1mi - 6:31(6:31/mi) 183/191bpm [1194b/mi] 130cal 9.2/9.85mph 5) 1mi - 6:56(6:56/mi) 185/196bpm [1284b/mi] 139cal 8.65/9.48mph 6) 1mi - 6:54(6:54/mi) 189/195bpm [1303b/mi] 137cal 8.7/9.43mph 7) 1mi - 6:35(6:35/mi) 190/196bpm [1249b/mi] 131cal 9.12/9.64mph 8) 1mi - 6:55(6:55/mi) 186/191bpm [1287b/mi] 138cal 8.67/9.02mph 9) 1mi - 7:11(7:11/mi) 186/191bpm [1337b/mi] 144cal 8.35/9.2mph 10) 1mi - 7:10(7:10/mi) 188/199bpm [1346b/mi] 143cal 8.38/9.1mph 11) 1mi - 6:57(6:57/mi) 184/197bpm [1278b/mi] 139cal 8.64/9.18mph 12) 0.2mi - 1:30(7:20/mi) 180/184bpm [1319b/mi] 29cal 8.18/8.68mph Add a comment	8.1mi, 55:00 Run - General Didn’t think I’d manage a plod with the traveling however all went to plan. Out of my Uncle’s house in Westhill, through the town and down the path adjacent to the motorway about turning after 4 miles and heading back. Was limited to time, slightly however thankful I got out 😊 Split Summary === 1) 1mi - 6:46(6:46/mi) 140/148bpm [947b/mi] 99cal 8.87/9.93mph 2) 1mi - 6:44(6:44/mi) 149/153bpm [1002b/mi] 105cal 8.92/9.14mph 3) 1mi - 6:50(6:50/mi) 190/196bpm [1297b/mi] 135cal 8.79/9.43mph 4) 1mi - 6:51(6:51/mi) 194/203bpm [1328b/mi] 137cal 8.76/9.04mph 5) 1mi - 6:48(6:48/mi) 196/201bpm [1334b/mi] 136cal 8.82/9.75mph 6) 1mi - 6:38(6:38/mi) 197/207bpm [1307b/mi] 133cal 9.04/9.64mph 7) 1mi - 6:51(6:51/mi) 198/202bpm [1357b/mi] 137cal 8.75/9.52mph 8) 1mi - 6:47(6:47/mi) 198/211bpm [1343b/mi] 136cal 8.84/9.5mph 9) 0.11mi - 46(7:01/mi) 196/198bpm [1375b/mi] 15cal 8.55/8.95mph 24th Nov 2023, 6:11pm Raptor Tat Tat wrote: Far afield :) 25th Nov 2023, 7:55am Sunbed Athlete wrote: Second home V. Football dinner and a game on Sunday before heading home. Add a comment	5.3mi, 37:00 Run - General Out of Hazelhead Park and back along the pathway adjacent to the motorway and into my Uncle’s house 🥶💨⛅️ Finished the week on 79.5 miles Split Summary === 1) 1mi - 7:04(7:04/mi) 137/154bpm [968b/mi] 103cal 8.49/9.71mph 2) 1mi - 7:00(7:00/mi) 151/181bpm [1056b/mi] 116cal 8.58/8.93mph 3) 1mi - 6:50(6:50/mi) 162/167bpm [1106b/mi] 121cal 8.79/9.06mph 4) 1mi - 6:56(6:56/mi) 165/176bpm [1145b/mi] 129cal 8.65/9.18mph 5) 1mi - 7:21(7:21/mi) 152/167bpm [1118b/mi] 117cal 8.16/11.48mph 6) 0.26mi - 1:50(7:09/mi) 186/197bpm [1331b/mi] 37cal 8.38/10.48mph Add a comment 3.1mi, 18:11 Run - parkrun Hazelhead Park Parkrun #355 Fourth place. Lads went away at the start and didn’t see them again until the turning point. Not too much outside my average. Three times here, with 2nd, 3rd and now 4th 🤦‍♀️ Split Summary === 1) 1mi - 6:25(6:25/mi) 144/156bpm [924b/mi] 98cal 9.35/12.44mph 2) 1mi - 5:53(5:53/mi) 153/159bpm [900b/mi] 96cal 10.2/10.71mph 3) 1mi - 5:31(5:31/mi) 155/160bpm [856b/mi] 92cal 10.86/11.35mph 4) 0.07mi - 22(5:01/mi) 155/158bpm [779b/mi] 6cal 11.95/11.44mph Add a comment 5.3mi, 34:00 Run - General Out of my Uncle’s house in Westhill, onto the path adjacent to the motorway to Hazelhead Park 🥶💨⛅️ After a very late night, felt wobbly 🥱😴🫣 Split Summary === 1) 1mi - 6:35(6:35/mi) 136/150bpm [895b/mi] 94cal 9.11/10.08mph 2) 1mi - 6:21(6:21/mi) 135/144bpm [857b/mi] 90cal 9.45/9.85mph 3) 1mi - 6:34(6:34/mi) 142/150bpm [932b/mi] 98cal 9.14/9.52mph 4) 1mi - 6:25(6:25/mi) 145/150bpm [929b/mi] 96cal 9.36/9.62mph 5) 1mi - 6:17(6:17/mi) 153/164bpm [961b/mi] 101cal 9.55/9.87mph 6) 0.28mi - 1:48(6:26/mi) 151/160bpm [970b/mi] 28cal 9.34/9.79mph Add a comment	6.2mi, 41:00 Run - General Out of my Uncles house, down through Westhill and onto the path adjacent to the motorway, about turning at mile 3 and back towards Westhill taking a loop in the opposite direction, and then back to the house 🥶❄️ Short plod , again due to footballing duties ⚽️ Split Summary === 1) 1mi - 6:32(6:32/mi) 148/165bpm [967b/mi] 101cal 9.18/9.66mph 2) 1mi - 6:43(6:43/mi) 161/172bpm [1083b/mi] 117cal 8.92/9.43mph 3) 1mi - 6:49(6:49/mi) 168/174bpm [1146b/mi] 126cal 8.8/9.1mph 4) 1mi - 6:31(6:31/mi) 176/187bpm [1146b/mi] 131cal 9.21/9.33mph 5) 1mi - 6:43(6:43/mi) 184/195bpm [1235b/mi] 136cal 8.94/9.29mph 6) 1mi - 6:39(6:39/mi) 190/207bpm [1263b/mi] 134cal 9.03/9.41mph 7) 0.16mi - 1:03(6:39/mi) 193/205bpm [1283b/mi] 21cal 9.02/9.33mph Add a comment
Mon 27th Nov Nov 27	Tue 28th Nov Nov 28	Wed 29th Nov Nov 29	Thu 30th Nov Nov 30	Fri 1st Dec Dec 1	Sat 2nd Dec Dec 2	Sun 3rd Dec Dec 3
11.2mi, 1:14:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🥶💨⛅️😎 Bounced along ok considering the busy weekend of hospitality and football 😊 Split Summary === 1) 1mi - 6:38(6:38/mi) 146/158bpm [1261b/mi] 128cal 6.95/8.79mph 2) 1mi - 6:37(6:37/mi) 144/149bpm [995b/mi] 68cal 8.69/9.33mph 3) 1mi - 6:30(6:30/mi) 148/152bpm [962b/mi] 99cal 9.23/9.56mph 4) 1mi - 6:32(6:32/mi) 152/158bpm [994b/mi] 102cal 9.18/9.66mph 5) 1mi - 6:38(6:38/mi) 157/163bpm [1041b/mi] 107cal 9.05/9.33mph 6) 1mi - 6:39(6:39/mi) 157/160bpm [1045b/mi] 108cal 9.01/9.6mph 7) 1mi - 6:27(6:27/mi) 158/166bpm [1019b/mi] 105cal 9.3/9.83mph 8) 1mi - 6:32(6:32/mi) 157/168bpm [1026b/mi] 106cal 9.18/9.56mph 9) 1mi - 6:39(6:39/mi) 161/170bpm [1071b/mi] 112cal 9.02/9.33mph 10) 1mi - 6:56(6:56/mi) 163/169bpm [1130b/mi] 118cal 8.66/9.08mph 11) 1mi - 6:39(6:39/mi) 167/174bpm [1111b/mi] 118cal 9.02/9.52mph 12) 0.19mi - 1:12(6:23/mi) 167/171bpm [1067b/mi] 21cal 9.39/9.25mph Add a comment	11.1mi, 1:14:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🥶 Split Summary === 1) 1mi - 6:40(6:40/mi) 165/191bpm [1099b/mi] 117cal 9.01/9.6mph 2) 1mi - 6:30(6:30/mi) 168/173bpm [1092b/mi] 117cal 9.23/9.58mph 3) 1mi - 6:27(6:27/mi) 172/177bpm [1110b/mi] 122cal 9.3/9.37mph 4) 1mi - 6:30(6:30/mi) 176/203bpm [1144b/mi] 125cal 9.23/11.21mph 5) 1mi - 6:38(6:38/mi) 185/192bpm [1226b/mi] 130cal 9.05/9.39mph 6) 1mi - 6:40(6:40/mi) 190/203bpm [1266b/mi] 132cal 9/9.91mph 7) 1mi - 6:34(6:34/mi) 192/209bpm [1260b/mi] 129cal 9.14/9.54mph 8) 1mi - 6:33(6:33/mi) 187/198bpm [1225b/mi] 129cal 9.16/9.48mph 9) 1mi - 6:44(6:44/mi) 188/197bpm [1265b/mi] 132cal 8.92/9.14mph 10) 1mi - 7:05(7:05/mi) 185/214bpm [1310b/mi] 138cal 8.48/8.85mph 11) 1mi - 6:40(6:49/mi) 188/198bpm [1281b/mi] 128cal 8.81/10.62mph 12) 0.09mi - 37(6:52/mi) 195/197bpm [1338b/mi] 12cal 8.74/8.39mph Add a comment	13.1mi, 1:02:00 Run - Treadmill Treadmill session here at the Park Inn by Radisson hotel in Estonia 🇪🇪 There’s too much snow ❄️ plus it’s minus 7 🥶 to even attempt an outdoor run, so resorting to an internal one. 2 mins @ 10 mph, 8 mins @ 12 mph then 50 mins at 13 mph Add a comment	-	-	3.1mi, 21:00 Run - General After volunteering duties, headed along Prom, Mill Road then home 🥶❄️🌤️😎 Finished the 50 miles 😊 Split Summary === 1) 1mi - 6:42(6:42/mi) 170/179bpm [1139b/mi] 123cal 8.95/11.63mph 2) 1mi - 6:55(6:55/mi) 176/183bpm [1218b/mi] 133cal 8.67/9.27mph 3) 1mi - 6:34(6:34/mi) 185/194bpm [1216b/mi] 127cal 9.13/10.12mph 4) 0.11mi - 48(7:05/mi) 190/191bpm [1346b/mi] 16cal 8.47/9.29mph Add a comment 3.1mi, 17:35 Run - parkrun Girvan Prom Parkrun #202 First place Icy and very cold ❄️🥶🌤️😎 Even after the forced rest days, the breathing in the cold air was hard to muster. Volunteering duties, barcode scanning 😊 Split Summary === 1) 1mi - 5:38(5:38/mi) 183/190bpm [1031b/mi] 108cal 10.65/12.61mph 2) 1mi - 5:38(5:38/mi) 184/192bpm [1037b/mi] 108cal 10.65/11.5mph 3) 1mi - 5:38(5:38/mi) 187/193bpm [1054b/mi] 109cal 10.64/11.56mph 4) 0.13mi - 41(5:11/mi) 188/189bpm [974b/mi] 12cal 11.58/11.73mph Add a comment 2.3mi, 15:00 Run - General After two forced rest days, travel and snow, bounced along ok considering the conditions underfoot. Heavy frost/icy on the pavements 🥶❄️🌤️😎 Split Summary === 1) 1mi - 6:33(6:33/mi) 175/187bpm [1147b/mi] 123cal 9.15/9.85mph 2) 1mi - 6:43(6:43/mi) 181/206bpm [1214b/mi] 129cal 8.94/9.31mph 3) 0.28mi - 1:44(6:12/mi) 186/189bpm [1152b/mi] 33cal 9.69/9.41mph Add a comment	16.3mi, 1:50:00 Run - Long Run Brae Toll, Old Dailly, Dailly, round the village, Old Dailly, Brae Toll, Avenue, Ainslie Road, lap of the houses then home 🥶❄️🌤️😎 Very cold, however lovely morning for a long plod 😊 Split Summary === 1) 1mi - 6:41(6:41/mi) 114/125bpm [762b/mi] 70cal 8.98/11.52mph 2) 1mi - 6:45(6:45/mi) 112/119bpm [757b/mi] 63cal 8.88/9.29mph 3) 1mi - 6:43(6:43/mi) 113/120bpm [759b/mi] 61cal 8.94/9.58mph 4) 1mi - 6:43(6:43/mi) 118/121bpm [792b/mi] 66cal 8.93/9.23mph 5) 1mi - 6:50(6:50/mi) 120/122bpm [819b/mi] 67cal 8.79/9.16mph 6) 1mi - 6:38(6:38/mi) 124/162bpm [823b/mi] 68cal 9.04/9.5mph 7) 1mi - 6:39(6:39/mi) 123/129bpm [817b/mi] 66cal 9.03/9.73mph 8) 1mi - 6:40(6:40/mi) 121/126bpm [806b/mi] 62cal 9.01/9.85mph 9) 1mi - 6:51(6:51/mi) 123/129bpm [843b/mi] 65cal 8.75/9.35mph 10) 1mi - 6:43(6:43/mi) 122/126bpm [820b/mi] 59cal 8.93/9.31mph 11) 1mi - 6:35(6:35/mi) 123/125bpm [809b/mi] 57cal 9.12/9.6mph 12) 1mi - 6:39(6:39/mi) 123/126bpm [817b/mi] 55cal 9.03/9.75mph 13) 1mi - 6:59(6:59/mi) 122/125bpm [852b/mi] 56cal 8.59/9.18mph 14) 1mi - 6:50(6:50/mi) 122/125bpm [834b/mi] 54cal 8.78/9.5mph 15) 1mi - 7:04(7:04/mi) 122/126bpm [863b/mi] 54cal 8.48/8.91mph 16) 1mi - 6:52(6:52/mi) 121/126bpm [830b/mi] 48cal 8.75/9.25mph 17) 0.25mi - 1:48(7:19/mi) 118/122bpm [864b/mi] 10cal 8.19/8.83mph Add a comment
Mon 4th Dec Dec 4	Tue 5th Dec Dec 5	Wed 6th Dec Dec 6	Thu 7th Dec Dec 7	Fri 8th Dec Dec 8	Sat 9th Dec Dec 9	Sun 10th Dec Dec 10
11.1mi, 1:15:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🥶❄️💨 Tired feeling, legs a little heavy too. Split Summary === 1) 1mi - 6:39(6:39/mi) 111/135bpm [739b/mi] 66cal 9.01/10.77mph 2) 1mi - 6:31(6:31/mi) 109/113bpm [711b/mi] 59cal 9.2/10.29mph 3) 1mi - 6:40(6:40/mi) 114/118bpm [761b/mi] 64cal 8.99/9.12mph 4) 1mi - 6:39(6:39/mi) 112/119bpm [745b/mi] 58cal 9.02/9.46mph 5) 1mi - 6:49(6:49/mi) 116/120bpm [791b/mi] 65cal 8.8/9.81mph 6) 1mi - 6:49(6:49/mi) 119/129bpm [810b/mi] 68cal 8.81/9.18mph 7) 1mi - 6:41(6:41/mi) 122/136bpm [815b/mi] 68cal 8.98/9.62mph 8) 1mi - 6:38(6:38/mi) 121/146bpm [804b/mi] 63cal 9.03/10.35mph 9) 1mi - 6:51(6:51/mi) 125/141bpm [855b/mi] 71cal 8.77/9.43mph 10) 1mi - 7:06(7:06/mi) 117/121bpm [830b/mi] 51cal 8.46/8.95mph 11) 1mi - 6:47(6:47/mi) 116/124bpm [787b/mi] 49cal 8.84/10.27mph 12) 0.11mi - 50(7:19/mi) 118/120bpm [864b/mi] 6cal 8.2/8.45mph Add a comment	11.2mi, 1:16:00 Run - General Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll then home 🥶❄️🌤️😎 Pavements in the town a bit slippy ❄️ Split Summary === 1) 1mi - 6:42(6:42/mi) 151/178bpm [1011b/mi] 106cal 8.96/10.62mph 2) 1mi - 6:43(6:43/mi) 167/188bpm [1121b/mi] 123cal 8.93/9.77mph 3) 1mi - 6:33(6:33/mi) 170/180bpm [1114b/mi] 123cal 9.15/9.73mph 4) 1mi - 6:44(6:44/mi) 178/186bpm [1198b/mi] 134cal 8.91/9.06mph 5) 1mi - 7:06(7:06/mi) 182/191bpm [1292b/mi] 142cal 8.45/9.29mph 6) 1mi - 6:59(6:59/mi) 184/194bpm [1285b/mi] 140cal 8.59/9.5mph 7) 1mi - 6:34(6:34/mi) 189/200bpm [1241b/mi] 131cal 9.14/9.98mph 8) 1mi - 6:35(6:35/mi) 189/196bpm [1246b/mi] 133cal 9.1/9.62mph 9) 1mi - 6:49(6:49/mi) 182/189bpm [1241b/mi] 136cal 8.8/9.54mph 10) 1mi - 7:01(7:01/mi) 176/184bpm [1236b/mi] 140cal 8.54/9.16mph 11) 1mi - 6:56(6:56/mi) 179/193bpm [1240b/mi] 139cal 8.66/9.16mph 12) 0.18mi - 1:18(7:19/mi) 180/182bpm [1318b/mi] 26cal 8.19/8.68mph Add a comment	11.1mi, 1:17:00 Run - General Tired feeling today 😴 Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 💨🖤🥶🌤️😎 Split Summary === 1) 1mi - 6:51(6:51/mi) 100/128bpm [686b/mi] 56cal 8.75/11.04mph 2) 1mi - 6:34(6:34/mi) 115/123bpm [756b/mi] 70cal 9.13/9.75mph 3) 1mi - 6:34(6:34/mi) 134/152bpm [881b/mi] 91cal 9.13/9.25mph 4) 1mi - 6:42(6:42/mi) 132/138bpm [885b/mi] 90cal 8.95/9.48mph 5) 1mi - 7:04(7:04/mi) 116/135bpm [820b/mi] 58cal 8.49/9.41mph 6) 1mi - 6:48(6:48/mi) 119/125bpm [810b/mi] 59cal 8.81/9.79mph 7) 1mi - 6:55(6:55/mi) 115/128bpm [795b/mi] 49cal 8.68/9.5mph 8) 1mi - 7:10(7:10/mi) 116/129bpm [832b/mi] 53cal 8.37/9.2mph 9) 1mi - 7:22(7:22/mi) 120/128bpm [884b/mi] 64cal 8.14/8.35mph 10) 1mi - 7:25(7:25/mi) 115/123bpm [852b/mi] 47cal 8.1/9.41mph 11) 1mi - 6:49(6:49/mi) 120/124bpm [819b/mi] 57cal 8.79/9.33mph 12) 0.1mi - 44(7:07/mi) 121/123bpm [861b/mi] 6cal 8.43/8.72mph Add a comment	-	-	3.2mi, 21:00 Run - General After volunteering at Parkrun, headed along Prom, Mill Road then home. Absolutely drenched 🌧️☔️🥶💨 Finished the week on 58 miles 😊 Split Summary === 1) 1mi - 6:25(6:25/mi) 180/189bpm [1156b/mi] 130cal 9.34/11.23mph 2) 1mi - 6:53(6:53/mi) 186/193bpm [1279b/mi] 138cal 8.73/9.43mph 3) 1mi - 6:29(6:29/mi) 189/198bpm [1226b/mi] 130cal 9.25/9.96mph 4) 0.16mi - 1:13(7:32/mi) 189/192bpm [1423b/mi] 24cal 7.97/9.54mph Add a comment 3.2mi, 17:37 Run - parkrun Girvan Prom Parkrun #203 First place 💨🥶 Volunteering barcode scanning 😊 Split Summary === 1) 1mi - 5:39(5:39/mi) 183/196bpm [1033b/mi] 111cal 10.63/12.48mph 2) 1mi - 5:37(5:37/mi) 186/201bpm [1045b/mi] 113cal 10.68/11.12mph 3) 1mi - 5:33(5:33/mi) 193/204bpm [1072b/mi] 112cal 10.8/11.5mph 4) 0.15mi - 48(5:12/mi) 194/197bpm [1010b/mi] 16cal 11.53/11.94mph Add a comment 2.2mi, 15:00 Run - General Headed to Parkrun via Avenue. Bounced along ok, after two forced rest days due to work and travel/appointments 😒🥶💨 Split Summary === 1) 1mi - 6:39(6:39/mi) 178/188bpm [1184b/mi] 130cal 9.02/10.14mph 2) 1mi - 6:46(6:46/mi) 188/205bpm [1272b/mi] 137cal 8.87/9.25mph 3) 0.23mi - 1:36(7:01/mi) 189/192bpm [1325b/mi] 32cal 8.56/8.7mph Add a comment	17.5mi, 2:00:00 Run - Long Run Brae Toll, Old Dailly, Dailly, round the village, past factories, under the bridge (A77), Brae Toll, Ainslie Road then home 🌧️💨🥶 Hadn’t planned on doing two hours but thought I’d see how it goes and apart from stopping at mile 13 to stretch the glute, it was ok 😊 First time doing 2 hours since February ☺️ Split Summary === 1) 1mi - 6:41(6:41/mi) 120/131bpm [801b/mi] 80cal 8.98/10.44mph 2) 1mi - 6:43(6:43/mi) 120/134bpm [806b/mi] 78cal 8.94/9.62mph 3) 1mi - 6:37(6:37/mi) 127/131bpm [840b/mi] 84cal 9.07/9.54mph 4) 1mi - 6:52(6:52/mi) 124/131bpm [851b/mi] 79cal 8.74/9.14mph 5) 1mi - 6:54(6:54/mi) 129/141bpm [891b/mi] 85cal 8.69/9.06mph 6) 1mi - 6:51(6:51/mi) 132/156bpm [905b/mi] 89cal 8.75/9.12mph 7) 1mi - 6:39(6:39/mi) 132/137bpm [879b/mi] 85cal 9.01/9.37mph 8) 1mi - 6:38(6:38/mi) 148/174bpm [982b/mi] 103cal 9.04/9.52mph 9) 1mi - 7:03(7:03/mi) 158/176bpm [1113b/mi] 118cal 8.51/8.93mph 10) 1mi - 7:01(7:01/mi) 160/180bpm [1123b/mi] 121cal 8.55/8.93mph 11) 1mi - 6:48(6:48/mi) 166/181bpm [1129b/mi] 123cal 8.82/9.6mph 12) 1mi - 6:48(6:48/mi) 167/182bpm [1135b/mi] 124cal 8.82/9.43mph 13) 1mi - 6:42(6:42/mi) 171/182bpm [1147b/mi] 129cal 8.95/9.77mph 14) 1mi - 6:52(6:52/mi) 172/193bpm [1180b/mi] 132cal 8.74/9.23mph 15) 1mi - 7:07(7:07/mi) 170/180bpm [1209b/mi] 134cal 8.44/8.72mph 16) 1mi - 7:02(7:02/mi) 167/176bpm [1174b/mi] 126cal 8.53/9.66mph 17) 1mi - 6:56(6:56/mi) 175/192bpm [1214b/mi] 134cal 8.65/9.18mph 18) 0.52mi - 3:45(7:10/mi) 177/184bpm [1270b/mi] 73cal 8.37/9.6mph Add a comment

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Sunbed Athlete M50 Ayrshire

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Sunbed Athlete
M50 Ayrshire