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Rav

Last on at 4pm, 2nd Feb 2025

M55 Dunbartonshire

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Races
42
Miles
8176
Miles
1
Miles
7776
Miles
21
WAVA
65.68%
5k
20:33
10k
42:03
Half
1:40:50

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Recent Training
3rd Feb	Treadmill	4mi	30:51
3rd Feb	General	2.6mi	1:11:49
2nd Feb	Virtual Ride	10mi	31:18
2nd Feb	Treadmill	3.1mi	23:54
31st Jan	General	29.1mi	2:26:45

12 Month Benchmarks	Run	Bike
Mile	7:19	1:50
5k	23:17	6:46
5mi	38:17	14:34
10k	47:56	18:27

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2013	2014	PB	WB
2.5mi	1				38:46 28.22			38:46 15:30/mi	28.22
5km	2	20:33 65.37		43:53 31.07				20:33 6:37/mi	65.37
4mi	1					29:47 60.63		29:47 7:27/mi	60.63
10km	33	43:23 62.70	42:14 64.87	42:03 65.67	43:11 64.45		43:24 65.68	42:03 6:46/mi	65.68
12.5km	1		1:00:00 57.79					1:00:00 7:43/mi	57.79
13.1mi	3	1:40:50 58.90		1:42:30 58.78	1:40:52 60.22			1:40:50 7:42/mi	60.22

2022		Result	WAVA	Distance
26 Mar	Buchlyvie 10K			10km
2015		Result	WAVA	Distance
21 May	Dumbarton 10k			10km
14 May	Helensburgh 10k			10km
2014		Result	WAVA	Distance
8 Jun	Vale of Leven 10k	45:30	62.65	10km
29 May	Dumbarton 10k SB	43:24	65.68	10km
22 May	Clydebank 10k	44:21	64.28	10km
15 May	Helensburgh 10k	45:57	62.04	10km
2013		Result	WAVA	Distance
21 Aug	Springburn Harriers Canal Canter PB	29:47	60.63	4mi
2011		Result	WAVA	Distance
4 Sep	Great Scottish Run Half Marathon			13.1mi
28 Aug	Paisley 10K			10km
18 Aug	Broadwood 5K (4.6k really!)	18:32	67.93	4.6km
24 Jun	Calderglen Harriers Trail 10K	47:12	58.96	10km
12 Jun	Vale of Leven 10k	44:22	62.73	10km
2 Jun	Dumbarton 10k			10km
26 May	Clydebank 10k SB	43:11	64.45	10km
22 May	EMF Half Marathon SB	1:40:52	60.22	13.1mi
19 May	Helensburgh 10k	44:56	61.94	10km
17 Apr	Balfron 10K	46:35	59.74	10km
5 Mar	Nigel Barge 10K Memorial Road Race and 3K Junior Race	43:35	63.86	10km
3 Jan	Lenzie Jog 2.5 mile PB	38:46	28.22	2.5mi
2010		Result	WAVA	Distance
19 Sep	City of Stirling 10k	42:13	65.41	10km
12 Sep	Cumbernauld 10k	43:03	64.14	10km
5 Sep	Great Scottish Run Half Marathon SB	1:42:30	58.78	13.1mi
22 Aug	DeafBlind Scotland Field of Dreams One-off 5K RoadRace SB	43:53	31.07	5km
25 Jun	Calderglen Harriers Trail 10K	47:57	57.59	10km
17 Jun	Kirkintilloch 10K	43:33	63.40	10km
12 Jun	Bearsden & Milngavie Highland Games 10K	44:20	62.28	10km
3 Jun	Dumbarton 10k	42:33	64.89	10km
27 May	Clydebank 10k PB	42:03	65.67	10km
20 May	Helensburgh 10k	42:10	65.48	10km
25 Apr	Balfron 10K	44:01	62.73	10km
17 Apr	Deafblind Scotland Canal run 10km	44:30	62.05	10km
2009		Result	WAVA	Distance
18 Jun	Kirkintilloch 10k	42:47	64.04	10km
14 Jun	Vale of Leven 10k	44:42	61.29	10km
11 Jun	Rouken Glen 10K	43:43	62.67	10km
4 Jun	Dumbarton 10k SB	42:14	64.87	10km
28 May	Clydebank 10k	43:09	63.49	10km
21 May	Helensburgh 10k	44:19	61.82	10km
22 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	1:00:00	57.79	12.5km
2008		Result	WAVA	Distance
21 Sep	Linlithgow 10K	45:36	59.65	10km
14 Sep	Cumbernauld 10K	43:51	62.04	10km
14 Aug	Broadwood 5K PB	20:33	65.37	5km
3 Aug	Helensburgh Half-Marathon PB	1:40:50	58.90	13.1mi
19 Jun	Kirkintilloch 10k SB	43:23	62.70	10km
15 Jun	Vale of Leven 10k	44:32	61.08	10km
5 Jun	Dumbarton 10k	43:33	62.46	10km
29 May	Clydebank 10k	44:41	60.88	10km
22 May	Helensburgh 10k	44:31	61.11	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	0	3	0	0	0	0	0	0	0	0	0	0	3
2025	64	7	0	0	0	0	0	0	0	0	0	0	71
2025	308	10	0	0	0	0	0	0	0	0	0	0	318
2024	4	0	2	0	1	0	4	0	0	0	0	4	15
2024	53	45	45	44	9	10	22	13	29	27	35	100	432
2024	295	260	223	349	414	158	243	154	249	237	245	72	2899
2023	0	0	0	0	0	0	2	0	0	0	0	0	2
2023	76	54	49	42	11	36	41	45	42	35	45	22	496
2023	123	153	205	257	459	210	255	376	228	225	162	48	2701
2022	62	47	48	43	29	25	28	42	37	47	40	118	566
2022	0	0	18	40	18	0	0	36	95	26	69	0	302
2021	0	0	0	0	0	0	0	1	0	0	0	0	1
2021	0	20	38	51	48	41	40	16	29	38	44	116	480
2021	19	25	18	0	13	20	155	123	61	22	8	0	464
2020	32	42	29	51	75	69	75	79	61	38	45	26	621
2020	0	0	0	0	0	13	22	19	0	4	0	11	68
2019	40	27	51	29	10	28	44	18	22	28	43	31	371
2019	3	0	0	0	0	0	0	0	0	0	0	0	3
2019	6	0	0	0	0	0	56	36	50	0	0	0	147
2018	45	39	20	62	30	6	23	30	26	36	23	2	341
2018	0	0	15	0	37	0	0	25	19	0	0	0	95
2017	54	55	45	42	38	45	14	39	29	25	32	101	520
2017	0	0	0	1	0	3	0	0	0	2	0	0	7
2017	52	15	46	50	40	45	54	0	37	0	12	0	350
2016	71	78	60	84	66	65	55	52	50	68	41	32	721
2016	0	0	0	0	0	0	11	2	0	0	2	0	15
2016	0	0	0	0	0	0	0	114	75	120	52	0	361
2015	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2015	66	64	80	67	60	75	87	32	57	54	56	34	731
2014	65	61	51	33	46	41	22	64	54	74	62	54	626
2013	28	24	27	35	66	58	60	83	64	53	51	31	580
2012	18	20	14	27	20	13	44	50	56	53	52	25	392
2011	58	56	44	53	61	36	46	35	15	0	0	0	403
2010	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2010	32	17	42	56	49	34	15	56	40	35	17	11	405
2010	0	0	0	23	0	10	37	0	0	0	0	0	71
2009	47	51	48	15	61	44	3	5	47	30	30	21	401
2008	0	0	0	0	0	0	0	0	0	0	0	12	12
2007	0	0	0	0	0	0	0	6	0	0	0	0	6

Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
-	15.1mi, 47:54 Bike - Virtual Ride Add a comment 3.1mi, 24:09 Run - Treadmill 1) 1mi - 7:48(7:48/mi) 107/143bpm [834b/mi] 64cal 2) 1mi - 7:43(7:43/mi) 102/108bpm [788b/mi] 51cal 3) 1mi - 7:43(7:43/mi) 106/115bpm [818b/mi] 54cal 4) 0.12mi - 55(7:50/mi) 109/112bpm [853b/mi] 6cal Add a comment	4mi, 31:01 Run - Treadmill 1) 1mi - 7:46(7:46/mi) 106/112bpm [824b/mi] 65cal 2) 1mi - 7:44(7:44/mi) 109/116bpm [844b/mi] 63cal 3) 1mi - 7:46(7:46/mi) 119/127bpm [925b/mi] 75cal 4) 1mi - 7:44(7:43/mi) 117/125bpm [903b/mi] 67cal Add a comment	15.5mi, 1:22:49 Bike - General 1) 15.45mi - 1:22:49(5:22/mi) 73/116rpm 11.19/23.74mph Add a comment	-	19.2mi, 59:53 Bike - Virtual Ride Add a comment 3.1mi, 24:23 Run - Treadmill 1) 1mi - 7:53(7:53/mi) 105/111bpm [828b/mi] 63cal 2) 1mi - 7:49(7:49/mi) 106/112bpm [829b/mi] 60cal 3) 1mi - 7:48(7:48/mi) 106/112bpm [826b/mi] 55cal 4) 0.11mi - 53(7:39/mi) 108/111bpm [826b/mi] 6cal Add a comment	15.2mi, 45:55 Bike - Virtual Ride Add a comment 3.1mi, 24:09 Run - Treadmill 1) 1mi - 7:42(7:42/mi) 104/110bpm [800b/mi] 61cal 2) 1mi - 7:49(7:49/mi) 105/110bpm [820b/mi] 59cal 3) 1mi - 7:46(7:46/mi) 105/111bpm [816b/mi] 54cal 4) 0.11mi - 53(7:49/mi) 107/110bpm [835b/mi] 6cal Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
24.2mi, 1:55:11 Bike - General 1) 24.15mi - 1:54:49(4:45/mi) 76/118rpm 12.62/32.45mph 2) 0.07mi - 22(5:12/mi) 75/78rpm 11.55/17.23mph Add a comment	3.1mi, 24:40 Run - Treadmill 1) 1mi - 7:57(7:57/mi) 153/169bpm [1216b/mi] 115cal 2) 1mi - 7:55(7:55/mi) 163/170bpm [1291b/mi] 124cal 3) 1mi - 7:53(7:53/mi) 172/179bpm [1356b/mi] 136cal 4) 0.11mi - 55(8:20/mi) 169/170bpm [1409b/mi] 15cal Add a comment	32.8mi, 2:47:01 Bike - General 1) 32.79mi - 2:47:01(5:06/mi) 75/154rpm 11.78/27.44mph Add a comment	4mi, 31:26 Run - Treadmill 1) 1mi - 7:53(7:53/mi) 130/141bpm [1025b/mi] 97cal 2) 1mi - 7:57(7:57/mi) 143/152bpm [1138b/mi] 108cal 3) 1mi - 7:46(7:46/mi) 150/154bpm [1165b/mi] 110cal 4) 1mi - 7:47(7:47/mi) 148/156bpm [1152b/mi] 107cal 5) 0.01mi - 3(8:05/mi) 120/121bpm [970b/mi] Add a comment	-	40.3mi, 3:22:40 Bike - General 1) 40.34mi - 3:22:40(5:01/mi) 74/127rpm 11.94/34.18mph Add a comment	3.1mi, 24:23 Run - Treadmill 1) 1mi - 7:55(7:55/mi) 106/112bpm [839b/mi] 66cal 2) 1mi - 7:48(7:48/mi) 106/109bpm [827b/mi] 59cal 3) 1mi - 7:47(7:47/mi) 106/111bpm [825b/mi] 55cal 4) 0.12mi - 53(7:41/mi) 108/112bpm [831b/mi] 6cal Add a comment
Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
-	4mi, 31:16 Run - Treadmill 1) 1mi - 7:51(7:51/mi) 127/141bpm [998b/mi] 93cal 2) 1mi - 7:48(7:48/mi) 146/156bpm [1140b/mi] 108cal 3) 1mi - 7:54(7:54/mi) 150/158bpm [1185b/mi] 112cal 4) 1mi - 7:41(7:41/mi) 150/156bpm [1153b/mi] 108cal 5) 0mi - 1(4:41/mi) 145/145bpm [679b/mi] Add a comment	20mi, 1:08:00 Bike - Virtual Ride Add a comment	4mi, 31:19 Run - Treadmill 1) 1mi - 8:01(8:01/mi) 121/136bpm [970b/mi] 88cal 2) 1mi - 7:55(7:55/mi) 141/152bpm [1116b/mi] 106cal 3) 1mi - 7:40(7:40/mi) 145/154bpm [1113b/mi] 105cal 4) 1mi - 7:42(7:42/mi) 149/154bpm [1148b/mi] 108cal 5) 0mi - 1(5:41/mi) 146/146bpm [830b/mi] Add a comment	-	12.4mi, 34:24 Bike - Virtual Ride Add a comment	27.2mi, 2:22:29 Bike - General 1) 27.16mi - 2:22:29(5:15/mi) 75/126rpm 11.44/28.5mph Add a comment
Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3
30.3mi, 2:45:59 Bike - General 1) 30.31mi - 2:45:59(5:29/mi) 74/126rpm 10.95/30.96mph Add a comment	6.2mi, 48:04 Run - Treadmill 1) 1mi - 8:01(8:01/mi) 117/136bpm [937b/mi] 81cal 2) 1mi - 7:45(7:45/mi) 134/142bpm [1038b/mi] 98cal 3) 1mi - 7:45(7:45/mi) 136/143bpm [1053b/mi] 99cal 4) 1mi - 7:38(7:38/mi) 140/149bpm [1068b/mi] 99cal 5) 1mi - 7:36(7:36/mi) 141/148bpm [1072b/mi] 98cal 6) 1mi - 7:36(7:36/mi) 142/150bpm [1079b/mi] 99cal 7) 0.23mi - 1:44(7:37/mi) 141/149bpm [1073b/mi] 21cal Add a comment	4mi, 30:15 Run - Treadmill 1) 1mi - 7:46(7:46/mi) 147/160bpm [1143b/mi] 107cal 2) 1mi - 7:39(7:39/mi) 162/169bpm [1238b/mi] 118cal 3) 1mi - 7:30(7:30/mi) 172/180bpm [1291b/mi] 128cal 4) 1mi - 7:19(7:19/mi) 176/183bpm [1288b/mi] 131cal 5) 0mi - 1(4:30/mi) 182/182bpm [818b/mi] Add a comment	29.1mi, 2:26:45 Bike - General 1) 29.05mi - 2:26:45(5:03/mi) 74/133rpm 11.88/29.53mph Add a comment	-	10mi, 31:18 Bike - Virtual Ride Add a comment 3.1mi, 23:54 Run - Treadmill 1) 1mi - 7:42(7:42/mi) 104/110bpm [801b/mi] 62cal 2) 1mi - 7:49(7:49/mi) 107/110bpm [836b/mi] 61cal 3) 1mi - 7:33(7:33/mi) 110/114bpm [830b/mi] 59cal 4) 0.11mi - 50(7:34/mi) 113/113bpm [855b/mi] 6cal Add a comment	4mi, 30:51 Run - Treadmill 1) 1mi - 7:49(7:49/mi) 110/121bpm [860b/mi] 71cal 2) 1mi - 7:46(7:46/mi) 122/136bpm [947b/mi] 83cal 3) 1mi - 7:41(7:41/mi) 129/138bpm [992b/mi] 89cal 4) 1mi - 7:33(7:33/mi) 127/136bpm [959b/mi] 80cal 5) 0.01mi - 2(6:43/mi) 123/123bpm [827b/mi] Add a comment 2.6mi, 1:11:49 Walk - General 1) 1mi - 28:08(28:08/mi) 69/96bpm [1942b/mi] 134cal 38/79rpm 2) 1mi - 22:25(22:25/mi) 67/85bpm [1502b/mi] 114cal 50/77rpm 3) 0.63mi - 21:15(33:39/mi) 63/83bpm [2120b/mi] 80cal 31/78rpm Add a comment

Rav

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