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PK
M45 Renfrewshire

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Races
131
Miles
2391
Miles
10
Miles
6738
Miles
282
WAVA
61.47%
5k
22:51
10k
46:35
10M
1:19:14
Half
1:42:19

About Me
* Seen out and about, mainly, in the Southside. * Avid racer, but only for the thrill as I've never threatened the front of a race in my life. * Been at it since 2013, coming late to the party. * Member of the famous Runbetweeners (#IknowJackArnold) BIO therunbetweeners.wordpress.com Show More...

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Recent Blogs
The final tally	Jun 2023
The end has come	Jun 2023
The Big Reveal.....day	May 2023
If I took my body to a mechanic	Apr 2023
Ending on a high	Dec 2022

My parkrun
No parkrun selected

Recent Training
20th Sep	Strength	0.5mi	52:28
20th Sep	General	7.6mi	34:27
20th Sep	General	5.4mi	18:25
16th Sep	Strength	0.7mi	1:15:24
11th Sep	General	7.4mi	33:05

12 Month Benchmarks	Run	Bike
Mile	8:56	2:22
5k	30:00	8:56

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 1000

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Best Times
Best WAVA

Dist	Races	2013	2014	2015	2016	2017	2018	2019	2020	PB	WB
5km	74		25:46 52.13	23:49 56.82	22:59 59.31	22:53 60.02	23:10 59.73	22:51 60.56	24:23 57.18	22:51 7:21/mi	60.56
7km	6				35:12 54.62		33:13 58.78	37:33 52.40		33:13 7:38/mi	58.78
8km	6				38:30 57.19		36:23 61.47	38:18 58.85		36:23 7:19/mi	61.47
10km	33	52:40 51.32	48:22 56.24	47:47 57.34	48:03 57.47	46:59 59.23	46:52 59.86	46:35 60.70		46:35 7:30/mi	60.70
10mi	2							1:19:14 58.94		1:19:14 7:55/mi	58.94
13.1mi	10			2:05:20 47.71	1:52:20 53.63	1:53:55 53.32	1:58:36 51.63	1:47:29 57.45	1:42:19 60.86	1:42:19 7:49/mi	60.86

2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup		0.00	5km
2020		Result	WAVA	Distance
10 Oct	Greater Manchester Marathon - Virtual		0.00	26.2mi
4 Oct	Great Scottish Run Half Marathon		0.00	13.1mi
19 Jun	Brian Goodwin Memorial 10k cancelled		0.00	10km
15 Mar	Carlisle Half Marathon PB	1:42:19	60.86	13.1mi
29 Feb	Pollok parkrun, Glasgow	25:01	55.74	5km
8 Feb	University of Stirling parkrun SB	24:23	57.18	5km
1 Jan	Linwood Parkrun	25:18	55.11	5km
1 Jan	Pollok parkrun, Glasgow	28:10	49.50	5km
2019		Result	WAVA	Distance
28 Dec	Tollcross parkrun, Glasgow	23:58	58.18	5km
25 Dec	Pollok Parkrun	25:53	53.87	5km
21 Dec	Victoria parkrun, Glasgow	23:31	59.29	5km
3 Nov	Auchterarder Half Marathon	1:50:56	55.66	13.1mi
19 Oct	Queens Parkrun	24:03	57.98	5km
12 Oct	Dean Castle Country Park parkrun	24:12	57.62	5km
28 Sep	Drumpellier Country Park Parkrun	23:49	58.54	5km
14 Sep	Kyles 10 Miles	1:22:40	56.49	10mi
16 Aug	Tour of Clydeside Bella Belter	49:42	56.90	10km
15 Aug	Tour of Clydeside Garscube Gallop SB	37:33	52.40	7km
14 Aug	Tour of Clydeside Dumbarton Dream	38:41	58.27	8km
13 Aug	Tour of Clydeside Toota Lin	40:02	49.15	7km
12 Aug	Tour of Clydeside Lochwinnoch Loosener SB	38:18	58.85	8km
3 Aug	Dunoon Half Marathon	2:02:01	50.61	13.1mi
27 Jul	Pollok parkrun, Glasgow	26:54	51.83	5km
20 Jul	Run the Blades Half Marathon	2:12:13	46.70	13.1mi
6 Jul	Troon parkrun	23:21	59.71	5km
29 Jun	Drumchapel parkrun	25:09	55.44	5km
21 Jun	Brian Goodwin Memorial 10k PB	46:35	60.70	10km
6 Jun	Rouken Glen 10k	48:43	58.05	10km
18 May	Pollok parkrun, Glasgow	25:32	54.61	5km
8 May	Troon Tortoises 10k	47:48	59.16	10km
4 May	Pollok parkrun, Glasgow	23:45	58.71	5km
28 Apr	Great Stirling Run Half Marathon SB	1:47:29	57.45	13.1mi
13 Apr	Victoria parkrun, Glasgow	27:36	50.52	5km
31 Mar	Tom Scott Memorial 10 Mile Road Race PB	1:19:14	58.94	10mi
2 Mar	Greenock parkrun	23:01	60.12	5km
17 Feb	Strathaven Run with the Wind Half Marathon	1:52:33	54.41	13.1mi
9 Feb	Pollok parkrun, Glasgow	25:13	54.88	5km
5 Jan	Greenock parkrun PB	22:51	60.56	5km
2018		Result	WAVA	Distance
25 Dec	Pollok parkrun, Glasgow	24:46	55.87	5km
22 Dec	Springburn parkrun, Glasgow	24:37	56.21	5km
1 Dec	Pollok parkrun, Glasgow	25:24	54.48	5km
24 Nov	Drumchapel parkrun	26:33	52.12	5km
28 Oct	Moira's Run SB	23:10	59.73	5km
27 Oct	Eglinton parkrun	24:21	56.83	5km
6 Oct	Pollok parkrun, Glasgow	25:25	54.44	5km
29 Sep	Pollok parkrun, Glasgow	24:47	55.84	5km
22 Sep	Dumfries House 10KM	53:26	52.50	10km
15 Sep	Linwood parkrun	24:36	56.25	5km
1 Sep	Drumchapel parkrun	25:10	54.99	5km
17 Aug	Tour of Clydeside Bella Belter SB	46:52	59.86	10km
16 Aug	Tour of Clydeside Dumbarton Dream PB	33:13	58.78	7km
15 Aug	Tour of Clydeside Canal Canter	38:10	58.59	8km
14 Aug	Tour of Clydeside Garscube Gallop	34:42	56.26	7km
13 Aug	Tour of Clydeside Lochwinnoch Loosener PB	36:23	61.47	8km
4 Aug	Pollok parkrun, Glasgow	24:32	56.41	5km
28 Jul	Pollok parkrun, Glasgow	25:46	53.71	5km
20 Jul	Run The Blades 10KM	52:33	53.38	10km
1 Jul	Arran Half Marathon SB	1:58:36	51.63	13.1mi
15 Jun	Brian Goodwin Memorial 10k	46:53	59.83	10km
7 Jun	Rouken Glen 10K	48:19	58.06	10km
26 May	Pollok parkrun, Glasgow	25:33	54.16	5km
2 May	Troon Tortoises 10k	50:28	55.59	10km
7 Apr	Ayr parkrun	26:04	53.09	5km
31 Mar	Linwood parkrun	23:37	58.59	5km
10 Feb	Ruchill parkrun	24:46	55.46	5km
2017		Result	WAVA	Distance
25 Dec	Pollok parkrun, Glasgow	27:10	50.56	5km
23 Dec	Pollok parkrun, Glasgow	25:59	52.86	5km
11 Nov	Supernova 5k Falkirk	30:24	45.18	5km
21 Oct	Strathclyde parkrun	24:13	56.72	5km
1 Oct	Great Scottish Run Half Marathon SB	1:53:55	53.32	13.1mi
23 Sep	Ayr parkrun	31:12	44.02	5km
20 Aug	Paisley 10km SB	46:59	59.23	10km
12 Aug	Springburn parkrun, Glasgow	23:29	58.49	5km
22 Jul	Pollok parkrun, Glasgow SB	22:53	60.02	5km
15 Jul	Ruchill parkrun	23:46	57.79	5km
8 Jul	Drumchapel parkrun	25:15	54.39	5km
1 Jul	Pollok parkrun, Glasgow	24:48	55.38	5km
18 Jun	Men's 10k Glasgow	49:59	55.68	10km
16 Jun	Brian Goodwin Memorial 10k	48:40	57.19	10km
15 Apr	Clermont Waterfront parkrun	26:22	52.09	5km
1 Apr	Pollok parkrun, Glasgow	25:41	53.48	5km
18 Feb	Pollok parkrun, Glasgow	24:16	56.18	5km
7 Jan	Pollok parkrun, Glasgow	26:09	52.13	5km
2016		Result	WAVA	Distance
13 Nov	Jimmy Irvine Bella 10K	49:22	55.93	10km
22 Oct	Drumchapel parkrun	25:17	53.92	5km
2 Oct	Great Scottish Run 10K	48:17	57.19	10km
1 Oct	Victoria parkrun, Glasgow	27:39	49.30	5km
24 Sep	Pollok parkrun, Glasgow	26:17	51.87	5km
4 Sep	North Ayrshire Athletics Club 10k - Race the Prom	48:49	56.56	10km
27 Aug	Linwood parkrun	23:38	57.68	5km
13 Aug	Victoria parkrun, Glasgow	28:47	47.36	5km
5 Aug	Tour of Clydeside Bella Belter 10k	48:35	56.83	10km
4 Aug	Tour of Clydeside Mugdock Meander SB	35:12	54.62	7km
3 Aug	Tour of Clydeside Canal Canter	39:49	55.30	8km
2 Aug	Tour of Clydeside Garscube Gallop	36:01	53.38	7km
1 Aug	Tour of Clydeside Kilbarchan Klassic SB	38:30	57.19	8km
30 Jul	Tollcross parkrun, Glasgow	24:49	54.93	5km
23 Jul	Strathclyde parkrun	23:19	58.47	5km
16 Jul	Pollok parkrun, Glasgow	24:20	56.02	5km
9 Jul	Pollok parkrun, Glasgow	24:20	56.02	5km
25 Jun	Pollok parkrun, Glasgow	23:30	58.01	5km
19 Jun	Men's 10K Glasgow	48:42	56.70	10km
17 Jun	Brian Goodwin Memorial 10k	48:38	56.78	10km
11 Jun	Isle of Skye Half Marathon SB	1:52:20	53.63	13.1mi
4 Jun	Strathclyde Park 10KM SB	48:03	57.47	10km
4 May	Troon Tortoises 10k	49:37	55.65	10km
30 Apr	Strathclyde parkrun	23:46	57.36	5km
16 Apr	Victoria parkrun, Glasgow SB	22:59	59.31	5km
2 Apr	Pollok parkrun, Glasgow	24:46	55.04	5km
13 Feb	Pollok parkrun, Glasgow	25:48	52.45	5km
2 Jan	Springburn parkrun, Glasgow	29:58	45.16	5km
2015		Result	WAVA	Distance
8 Nov	The 10k MoRun Glasgow	50:50	53.90	10km
17 Oct	Pollok parkrun, Glasgow	24:28	55.31	5km
10 Oct	Strathclyde parkrun	24:04	56.23	5km
4 Oct	Great Scottish Run 10K	50:05	54.70	10km
6 Sep	North Ayrshire Athletics Club 10k - Race the Prom	49:59	54.81	10km
30 Aug	Paisley 10km	51:55	52.77	10km
22 Aug	Pollok parkrun, Glasgow	24:40	54.86	5km
18 Jul	Belfast Victoria parkrun SB	23:49	56.82	5km
11 Jul	Victoria parkrun, Glasgow	24:58	54.20	5km
4 Jul	Pollok parkrun, Glasgow	24:51	54.45	5km
19 Jun	Brian Goodwin Memorial 10k	48:35	56.39	10km
13 Jun	Isle of Skye Half Marathon SB	2:05:20	47.71	13.1mi
23 May	Strathclyde Park 'FundingNeuro' 10km Road Race SB	47:47	57.34	10km
6 May	Troon Tortoises 10k	51:13	53.49	10km
11 Apr	Pollok parkrun, Glasgow	27:42	48.85	5km
4 Apr	Pollok parkrun, Glasgow	25:22	53.35	5km
2014		Result	WAVA	Distance
31 Aug	Paisley 10km	49:49	54.61	10km
26 Jul	Pollok Parkrun	25:46	52.13	5km
12 Jun	Giffnock North Running Festival 10k	51:07	53.22	10km
17 May	Strathclyde Park 'FundingNeuro' 10km Road Race SB	48:22	56.24	10km
7 May	Troon Tortoises 10k	49:27	55.01	10km
5 Apr	Pollok parkrun, Glasgow SB	25:46	52.13	5km
2013		Result	WAVA	Distance
6 Oct	Great Scottish Run 10k SB	52:40	51.32	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
2023	0	2	1	22	15	0	0	0	0	0	0	0	40
2023	0	0	0	6	3	0	0	0	0	0	0	0	9
2023	28	79	94	74	73	124	110	136	20	0	0	0	738
2022	2	0	8	24	9	2	32	0	0	0	0	1	77
2022	2.5	2.4	0.7	1.7	1.4	0	0	0	0	0	0	0	8.7
2022	26	26	29	38	38	17	17	23	8	8	1	2	233
2022	103	41	160	152	121	192	31	92	205	32	96	58	1284
2021	26	3	5	12	3	5	9	22	4	8	2	4	102
2021	0	0	0	0	0	0	0	0	0	0.3	0	0	0.3
2021	23	47	77	96	61	30	8	44	54	27	5	15	487
2021	48	97	99	172	167	277	411	244	169	92	31	26	1834
2020	1	0	0	2	0	1	10	2	26	15	0	5	62
2020	0.7	0	0	0	0	0	0	0	0	0	0	0	0.7
2020	137	160	115	154	97	57	68	81	70	77	119	122	1255
2020	291	222	115	0	227	186	222	196	71	28	67	59	1684
2019	0	0	0	0	0	0	0	26	120	132	57	67	401
2019	0	0	0	0	0	0	0	34	321	348	289	201	1193
2017	0	0	0	3	0	0	0	0	0	0	0	0	3
2016	0	0	0	0	0.2	0	0	0	0	0	0	0	0.2
2016	0	0	0	0	2	0	0	0	0	0	0	0	2
2016	0	0	0	0	6	0	0	0	0	0	0	0	6

Fri 25th Aug Aug 25	Sat 26th Aug Aug 26	Sun 27th Aug Aug 27	Mon 28th Aug Aug 28	Tue 29th Aug Aug 29	Wed 30th Aug Aug 30	Thu 31st Aug Aug 31
5.4mi, 24:47 Bike - General Split Summary === 1) 3.11mi - 14:07(4:32/mi) 104/159bpm [472b/mi] 97cal 13.21/20.62mph 2) 2.33mi - 10:41(4:35/mi) 147/162bpm [673b/mi] 145cal 13.11/19.33mph Add a comment 5.4mi, 18:28 Bike - General Split Summary === 1) 3.11mi - 10:03(3:14/mi) 81/98bpm [262b/mi] 35cal 18.54/26.4mph 2) 2.33mi - 8:25(3:36/mi) 78/79bpm [281b/mi] 26cal 16.64/23.02mph Add a comment	0.6mi, 54:07 Cross - Strength Split Summary === 1) 0.57mi - 54:07(1:35:16/mi) 115/145bpm [10956b/mi] 403cal 0.63/2.59mph Add a comment	-	0.3mi, 50:25 Cross - Strength Split Summary === 1) 0.26mi - 50:25(3:11:45/mi) 117/120bpm [22435b/mi] 315cal 0.31/2.07mph Add a comment	7mi, 31:14 Bike - General Split Summary === 1) 3.11mi - 15:21(4:56/mi) 128/162bpm [632b/mi] 160cal 12.14/20.02mph 2) 3.11mi - 12:02(3:52/mi) 152/162bpm [588b/mi] 170cal 15.5/26.49mph 3) 0.82mi - 3:51(4:41/mi) 156/162bpm [730b/mi] 56cal 12.82/24.11mph Add a comment 5.4mi, 18:43 Bike - General Split Summary === 1) 3.11mi - 10:04(3:14/mi) 74/90bpm [240b/mi] 26cal 18.52/27.26mph 2) 2.31mi - 8:39(3:44/mi) 100/142bpm [374b/mi] 53cal 16.05/23.17mph Add a comment	-	-
Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5	Wed 6th Sep Sep 6	Thu 7th Sep Sep 7
-	0.6mi, 1:21:00 Cross - Strength Split Summary === 1) 0.56mi - 1:21:00(2:23:26/mi) 134/179bpm [19220b/mi] 761cal 0.42/2.53mph Add a comment	-	-	-	-	-
Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12	Wed 13th Sep Sep 13	Thu 14th Sep Sep 14
-	-	-	7.4mi, 33:05 Bike - General Split Summary === 1) 0mi - 1:27(7:58:37/mi) 124/139bpm [59348b/mi] 14cal 0.13/5.36mph 2) 3.11mi - 13:44(4:25/mi) 138/158bpm [610b/mi] 168cal 13.57/21.73mph 3) 3.11mi - 12:47(4:07/mi) 152/163bpm [626b/mi] 178cal 14.58/26.9mph 4) 1.14mi - 5:07(4:28/mi) 158/171bpm [706b/mi] 75cal 13.42/23.88mph Add a comment	-	-	-
Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19	Wed 20th Sep Sep 20	Thu 21st Sep Sep 21
-	0.7mi, 1:15:24 Cross - Strength Split Summary === 1) 0.7mi - 1:15:24(1:47:19/mi) 108/162bpm [11591b/mi] 507cal 0.56/2.38mph Add a comment	-	-	-	0.5mi, 52:28 Cross - Strength Split Summary === 1) 0.51mi - 52:28(1:42:35/mi) 128/178bpm [13130b/mi] 459cal 0.58/4.38mph Add a comment 7.6mi, 34:27 Bike - General Split Summary === 1) 3.11mi - 14:06(4:32/mi) 128/162bpm [581b/mi] 147cal 13.22/22.02mph 2) 3.11mi - 14:03(4:31/mi) 154/170bpm [697b/mi] 199cal 13.27/20.16mph 3) 1.33mi - 6:18(4:43/mi) 157/165bpm [742b/mi] 92cal 12.7/24.69mph Add a comment 5.4mi, 18:25 Bike - General Split Summary === 1) 3.11mi - 10:01(3:14/mi) 132/143bpm [426b/mi] 116cal 18.6/28.39mph 2) 2.29mi - 8:24(3:40/mi) 136/163bpm [498b/mi] 95cal 16.37/26.13mph Add a comment	-

PK M45 Renfrewshire

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PK
M45 Renfrewshire