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Rav

Last on at 8am, 6th Apr 2025

M55 Dunbartonshire

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Races
42
Miles
8234
Miles
1
Miles
8214
Miles
36
WAVA
65.68%
5k
20:33
10k
42:03
Half
1:40:50

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Recent Training
8th Apr	General	23.3mi	1:32:26
7th Apr	General	3.9mi	1:48:02
7th Apr	General	3.8mi	2:58:12
6th Apr	General	37.3mi	3:22:03
2nd Apr	General	22.6mi	1:53:36

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 28.18			38:46 15:30/mi	28.18
5km	2	20:33 65.34		43:53 31.05				20:33 6:37/mi	65.34
4mi	1					29:47 60.52		29:47 7:27/mi	60.52
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 57.61					1:00:00 7:43/mi	57.61
13.1mi	3	1:40:50 58.68		1:42:30 58.65	1:40:52 60.09			1:40:50 7:42/mi	60.09

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	60.52	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	67.87	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	60.09	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	28.18	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	58.65	13.1mi
22 Aug	DeafBlind Scotland Field of Dreams One-off 5K RoadRace SB	43:53	31.05	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	57.61	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	65.34	5km
3 Aug	Helensburgh Half-Marathon PB	1:40:50	58.68	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	7	8	0	0	0	0	0	0	0	0	17
2025	64	49	16	0	0	0	0	0	0	0	0	0	129
2025	308	214	151	83	0	0	0	0	0	0	0	0	756
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

Wed 12th Mar Mar 12	Thu 13th Mar Mar 13	Fri 14th Mar Mar 14	Sat 15th Mar Mar 15	Sun 16th Mar Mar 16	Mon 17th Mar Mar 17	Tue 18th Mar Mar 18
-	10.1mi, 31:13 Bike - Virtual Ride	33mi, 2:45:04 Bike - General	-	18.2mi, 1:19:09 Bike - General	3.1mi, 24:54 Run - Treadmill	33.8mi, 3:01:38 Bike - General
Wed 19th Mar Mar 19	Thu 20th Mar Mar 20	Fri 21st Mar Mar 21	Sat 22nd Mar Mar 22	Sun 23rd Mar Mar 23	Mon 24th Mar Mar 24	Tue 25th Mar Mar 25
4mi, 31:07 Run - Treadmill	40.4mi, 2:44:33 Bike - General	3.1mi, 24:13 Run - Treadmill	-	-	3.1mi, 24:28 Run - Treadmill	-
Wed 26th Mar Mar 26	Thu 27th Mar Mar 27	Fri 28th Mar Mar 28	Sat 29th Mar Mar 29	Sun 30th Mar Mar 30	Mon 31st Mar Mar 31	Tue 1st Apr Apr 1
-	-	-	-	-	2.7mi, 21:27 Run - Treadmill 0.3mi, 2:42 Run - Treadmill 6.6mi, 2:39:35 Walk - General	-
Wed 2nd Apr Apr 2	Thu 3rd Apr Apr 3	Fri 4th Apr Apr 4	Sat 5th Apr Apr 5	Sun 6th Apr Apr 6	Mon 7th Apr Apr 7	Tue 8th Apr Apr 8
22.6mi, 1:53:36 Bike - General	-	-	-	37.3mi, 3:22:03 Bike - General	3.9mi, 1:48:02 Walk - General 3.8mi, 2:58:12 Walk - General	23.3mi, 1:32:26 Bike - General

Rav

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