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Recent Training
26th Jan	General	0.9mi	28:23
25th Jan	General	1mi	19:25
24th Jan	General	2.2mi	59:02
23rd Jan	General	4.5mi	1:23:38
22nd Jan	General	1.6mi	30:51

12 Month Benchmarks	Run
Mile	7:20
5k	24:50
5mi	41:00
10k	51:32

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2015	2017	2018	2020	PB	WB
3.9mi	1		26:24 67.73							26:24 6:46/mi	67.73
5mi	5	35:53 63.65	33:30 68.73	37:16 62.28		38:26 61.90			35:19 70.28	33:30 6:42/mi	70.28
5.5mi	2	40:39 61.95		41:19 61.94						40:39 7:23/mi	61.95
10km	5		44:14 64.97	48:39 59.56		48:38 61.09		44:27 68.57		44:14 7:07/mi	68.57
12km	1							59:13 62.44		59:13 7:56/mi	62.44
10mi	1							1:43:12 48.85		1:43:12 10:19/mi	48.85
13.1mi	4	1:51:00 56.09			1:48:19 58.96		1:50:00 60.12	1:45:36 63.18		1:45:36 8:04/mi	63.18
26.2mi	1		4:06:09 53.48							4:06:09 9:24/mi	53.48

2020		Result	WAVA	Distance
7 Mar	Cupar 5M SB	35:19	70.28	5mi
2018		Result	WAVA	Distance
29 Sep	Ochil Ultra - Long PB	1:43:12	48.85	10mi
27 May	Dunblane 12km Road Race PB	59:13	62.44	12km
12 May	Loch Leven Half Marathon PB	1:45:36	63.18	13.1mi
26 Apr	Kinross PTA 10k	46:12	65.98	10km
8 Apr	Grangemouth Round the Houses 10k SB	44:27	68.57	10km
2017		Result	WAVA	Distance
19 Mar	Loch Katrine half marathon SB	1:50:00	60.12	13.1mi
2015		Result	WAVA	Distance
30 Aug	Perth 10k SB	48:38	61.09	10km
1 Jul	Brig Bash 5 SB	38:26	61.90	5mi
2013		Result	WAVA	Distance
14 Apr	Rock 'n' Roll Series Edinburgh Half Marathon SB	1:48:19	58.96	13.1mi
2012		Result	WAVA	Distance
12 Aug	Forth Road Bridge 10k SB	48:39	59.56	10km
4 Jul	Brig Bash 5 SB	37:16	62.28	5mi
21 Jun	Milnathort Dash SB	41:19	61.94	5.5mi
12 May	Loch Leven Half Marathon			13.1mi
2011		Result	WAVA	Distance
30 Aug	Graham Clark Memorial Race PB	26:24	67.73	3.9mi
6 Jul	Brig Bash 5 PB	33:30	68.73	5mi
23 Jun	Milnathort Dash			5.5mi
1 Jun	Auld Toun 10K Road Race, Dunfermline PB	44:14	64.97	10km
22 May	Edinburgh Marathon PB	4:06:09	53.48	26.2mi
2010		Result	WAVA	Distance
7 Jul	Brig Bash 5 SB	35:53	63.65	5mi
24 Jun	Milnathort Dash PB	40:39	61.95	5.5mi
15 May	Loch Leven Half Marathon SB	1:51:00	56.09	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
2025	39	0	0	0	0	0	0	0	0	0	0	0	39
2025	46	0	0	0	0	0	0	0	0	0	0	0	46
2024	23	5	4	8	0	0	37	0	15	29	30	51	201
2024	0.1	0	0	0	0	0	0.1	0	0	0	0	0	0.3
2024	59	40	12	72	34	38	34	50	35	53	55	52	533
2023	0	29	16	20	13	9	13	20	20	23	5	15	183
2023	0	0.4	0.9	0	0	0	0	0.1	0.1	0	0	0	1.5
2023	30	27	24	20	21	18	10	32	42	50	50	45	370
2023	0	12	7	35	47	79	0	23	30	0	0	0	232
2022	24	0	7	0	8	25	0	0	6	0	0	0	70
2022	0	0	0	0	0	0.1	0	0.1	0.6	0	1	0	1.7
2022	26	18	12	17	39	44	29	73	39	25	11	22	356
2022	66	44	10	29	35	62	37	13	0	0	0	0	296
2021	15	0	7	17	14	8	9	7	0	0	0	17	92
2021	0	0	0	5	2.4	9.4	7.6	0	3.3	0	0	0	27.6
2021	107	101	94	55	71	67	67	83	54	33	64	45	842
2021	0	0	0	13	0	32	125	15	13	7	28	23	256
2020	0	0	0	7	40	11	0	24	0	5	0	54	141
2020	85	100	119	117	142	130	120	100	104	109	109	87	1321
2020	97	0	27	126	166	81	192	63	0	34	0	0	786
2019	0	13	0	0	0	0	3	16	0	0	0	0	32
2019	50	70	60	62	80	70	43	78	53	68	59	64	756
2019	0	0	0	0	0	39	8	14	15	36	9	81	201
2018	0	0	0	0	0	6	0	11	0	9	0	0	26
2018	0	3.9	0	0	0	0	0	0	0	0	0	0	3.9
2018	63	80	82	81	96	72	62	59	63	48	49	43	797
2018	0	0	0	10	15	38	71	26	25	0	0	0	184
2017	0	0	0	0	0	0	0	0	0	9	0	0	9
2017	0	0	0	0	0	0	0	0	0	0.6	0.8	0	1.4
2017	94	73	58	56	53	41	69	79	80	90	76	74	842
2017	0	17	111	24	37	40	0	0	0	0	0	0	228
2016	92	78	66	81	76	77	77	51	79	81	95	78	932
2016	0	0	0	0	0	0	10	0	21	0	0	0	31
2015	44	53	62	57	61	55	52	55	70	90	82	91	770
2015	0	0	0	0	0	0	21	0	0	0	0	0	21
2014	53	59	70	64	66	69	61	43	47	47	58	59	696
2014	0	0	0	0	0	0	0	0	0	0	0	0	0
2013	61	62	79	79	83	96	104	74	81	106	86	73	983
2013	0	0	0	0	0	0	15	30	25	29	11	0	110
2012	40	52	30	56	20	33	10	44	52	0	47	18	402
2011	87	72	115	203	120	60	90	72	54	49	86	27	1035
2010	0	0	28	62	63	67	67	44	49	44	0	43	467
2010	0	0	17	53	45	51	64	77	150	96	0	0	551

Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
4.3mi, 40:05 Run - General 1) 1mi - 8:51(8:51/mi) 117/128bpm [1035b/mi] 104cal 2) 1mi - 9:12(9:12/mi) 127/142bpm [1167b/mi] 117cal 3) 1mi - 9:17(9:17/mi) 135/146bpm [1253b/mi] 114cal 4) 1mi - 9:25(9:25/mi) 136/144bpm [1280b/mi] 120cal 5) 0.34mi - 3:21(9:54/mi) 142/150bpm [1405b/mi] 42cal Add a comment	6.8mi, 1:57:24 Walk - General 1) 1mi - 15:45(15:45/mi) 68/77bpm [1071b/mi] 93cal 60/118rpm 2) 1mi - 17:13(17:13/mi) 69/85bpm [1188b/mi] 97cal 55/64rpm 3) 1mi - 15:55(15:55/mi) 67/82bpm [1067b/mi] 72cal 60/63rpm 4) 1mi - 18:43(18:43/mi) 71/88bpm [1329b/mi] 49cal 52/73rpm 5) 1mi - 16:42(16:42/mi) 73/101bpm [1219b/mi] 48cal 56/69rpm 6) 1mi - 16:02(16:02/mi) 73/99bpm [1171b/mi] 45cal 59/63rpm 7) 0.81mi - 17:03(21:09/mi) 77/93bpm [1629b/mi] 56cal 34/116rpm Add a comment	6.2mi, 56:38 Run - General 1) 1mi - 9:05(9:05/mi) 122/136bpm [1107b/mi] 109cal 2) 1mi - 8:59(8:59/mi) 130/142bpm [1168b/mi] 120cal 3) 1mi - 8:51(8:51/mi) 142/153bpm [1256b/mi] 112cal 4) 1mi - 9:09(9:09/mi) 138/156bpm [1262b/mi] 116cal 5) 1mi - 9:09(9:09/mi) 148/161bpm [1355b/mi] 118cal 6) 1mi - 9:12(9:12/mi) 153/163bpm [1408b/mi] 117cal 7) 0.23mi - 2:14(9:45/mi) 153/158bpm [1492b/mi] 29cal Add a comment	1mi, 21:03 Walk - General 1) 1mi - 19:20(19:20/mi) 79/99bpm [1527b/mi] 108cal 45/64rpm 2) 0.04mi - 1:44(44:24/mi) 88/96bpm [3908b/mi] 10cal 15/61rpm Add a comment	3.5mi, 31:11 Run - General 1) 1mi - 9:19(9:19/mi) 129/146bpm [1201b/mi] 117cal 2) 1mi - 8:29(8:29/mi) 134/143bpm [1136b/mi] 105cal 3) 1mi - 8:37(8:37/mi) 138/147bpm [1188b/mi] 114cal 4) 0.52mi - 4:47(9:13/mi) 141/155bpm [1301b/mi] 62cal Add a comment 1.1mi, 20:01 Walk - General 1) 1mi - 17:30(17:30/mi) 84/103bpm [1470b/mi] 112cal 50/124rpm 2) 0.09mi - 2:31(29:14/mi) 84/96bpm [2455b/mi] 13cal 16/68rpm Add a comment	2.6mi, 48:47 Walk - General 1) 1mi - 18:59(18:59/mi) 97/117bpm [1841b/mi] 133cal 51/60rpm 2) 1mi - 19:01(19:01/mi) 83/118bpm [1578b/mi] 91cal 53/63rpm 3) 0.61mi - 10:48(17:34/mi) 93/120bpm [1634b/mi] 76cal 55/60rpm Add a comment	6.2mi, 54:26 Run - General 1) 1mi - 8:49(8:49/mi) 129/143bpm [1138b/mi] 113cal 2) 1mi - 8:38(8:38/mi) 136/144bpm [1173b/mi] 106cal 3) 1mi - 8:39(8:39/mi) 136/141bpm [1176b/mi] 113cal 4) 1mi - 8:32(8:32/mi) 143/149bpm [1221b/mi] 115cal 5) 1mi - 8:26(8:26/mi) 142/149bpm [1197b/mi] 115cal 6) 1mi - 9:22(9:22/mi) 142/152bpm [1331b/mi] 120cal 7) 0.23mi - 2:00(8:45/mi) 146/151bpm [1279b/mi] 26cal Add a comment
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
1.5mi, 25:46 Walk - General 1) 1mi - 16:16(16:16/mi) 88/110bpm [1431b/mi] 99cal 58/63rpm 2) 0.51mi - 9:30(18:40/mi) 90/113bpm [1680b/mi] 58cal 50/60rpm Add a comment	5mi, 45:17 Run - General 1) 1mi - 8:48(8:48/mi) 143/154bpm [1257b/mi] 112cal 2) 1mi - 8:59(8:59/mi) 149/158bpm [1339b/mi] 114cal 3) 1mi - 9:08(9:08/mi) 156/165bpm [1426b/mi] 119cal 4) 1mi - 9:00(9:00/mi) 157/166bpm [1412b/mi] 118cal 5) 1mi - 9:18(9:18/mi) 157/165bpm [1459b/mi] 120cal 6) 0.01mi - 4(8:58/mi) 158/160bpm [1418b/mi] 1cal Add a comment	3.5mi, 1:12:50 Walk - General 1) 1mi - 23:24(23:24/mi) 70/87bpm [1638b/mi] 108cal 41/117rpm 2) 1mi - 22:59(22:59/mi) 73/90bpm [1678b/mi] 104cal 39/77rpm 3) 1mi - 18:17(18:17/mi) 72/93bpm [1317b/mi] 104cal 50/63rpm 4) 0.48mi - 8:10(17:00/mi) 76/88bpm [1292b/mi] 58cal 53/62rpm Add a comment	4.3mi, 36:58 Run - General 1) 1mi - 8:29(8:29/mi) 148/158bpm [1255b/mi] 113cal 2) 1mi - 8:31(8:31/mi) 155/162bpm [1319b/mi] 111cal 3) 1mi - 8:35(8:35/mi) 156/163bpm [1340b/mi] 115cal 4) 1mi - 9:08(9:08/mi) 155/163bpm [1417b/mi] 124cal 5) 0.25mi - 2:15(8:57/mi) 154/159bpm [1377b/mi] 29cal Add a comment	3.6mi, 2:46:36 Cross - Golf 1) 1mi - 47:11(47:11/mi) 65/84bpm [3067b/mi] 98cal 2) 1mi - 47:28(47:28/mi) 62/77bpm [2943b/mi] 79cal 3) 1mi - 42:33(42:33/mi) 63/76bpm [2681b/mi] 73cal 4) 0.63mi - 29:24(46:52/mi) 59/73bpm [2766b/mi] 42cal Add a comment	6.5mi, 56:47 Run - General 1) 1mi - 8:26(8:26/mi) 129/141bpm [1088b/mi] 102cal 2) 1mi - 8:37(8:37/mi) 146/152bpm [1257b/mi] 117cal 3) 1mi - 8:33(8:33/mi) 147/153bpm [1257b/mi] 117cal 4) 1mi - 8:40(8:40/mi) 149/156bpm [1291b/mi] 116cal 5) 1mi - 9:07(9:07/mi) 145/152bpm [1322b/mi] 113cal 6) 1mi - 8:37(8:37/mi) 146/152bpm [1259b/mi] 114cal 7) 0.5mi - 4:47(9:33/mi) 146/154bpm [1394b/mi] 65cal Add a comment	1.5mi, 27:35 Walk - General 1) 1mi - 18:26(18:26/mi) 90/111bpm [1659b/mi] 114cal 48/117rpm 2) 0.5mi - 9:09(18:13/mi) 88/110bpm [1603b/mi] 51cal 56/120rpm 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
6.4mi, 58:30 Run - General 1) 1mi - 8:44(8:44/mi) 141/157bpm [1231b/mi] 106cal 2) 1mi - 8:55(8:55/mi) 156/162bpm [1391b/mi] 117cal 3) 1mi - 9:08(9:08/mi) 155/161bpm [1414b/mi] 117cal 4) 1mi - 9:14(9:14/mi) 154/161bpm [1421b/mi] 117cal 5) 1mi - 9:45(9:45/mi) 150/157bpm [1462b/mi] 114cal 6) 1mi - 9:17(9:17/mi) 155/166bpm [1440b/mi] 118cal 7) 0.36mi - 3:28(9:40/mi) 150/163bpm [1450b/mi] 44cal Add a comment	2.1mi, 41:52 Walk - General 1) 1mi - 20:58(20:58/mi) 90/110bpm [1887b/mi] 110cal 45/77rpm 2) 1mi - 19:01(19:01/mi) 106/121bpm [2016b/mi] 128cal 46/86rpm 3) 0.11mi - 1:53(16:51/mi) 116/122bpm [1954b/mi] 13cal 49/61rpm Add a comment	3.1mi, 28:27 Run - General 1) 1mi - 8:49(8:49/mi) 133/144bpm [1174b/mi] 109cal 2) 1mi - 9:12(9:12/mi) 142/150bpm [1307b/mi] 114cal 3) 1mi - 9:20(9:20/mi) 144/153bpm [1345b/mi] 112cal 4) 0.13mi - 1:05(8:35/mi) 149/152bpm [1278b/mi] 15cal Add a comment	0.7mi, 17:02 Walk - General 1) 0.66mi - 17:02(25:44/mi) 67/84bpm [1724b/mi] 64cal 34/78rpm Add a comment 0.8mi, 26:15 Walk - General 1) 0.75mi - 26:15(34:48/mi) 72/93bpm [2506b/mi] 113cal 23/75rpm Add a comment	2.1mi, 51:51 Walk - General 1) 1mi - 22:58(22:58/mi) 106/129bpm [2435b/mi] 165cal 39/109rpm 2) 1mi - 25:57(25:57/mi) 80/116bpm [2076b/mi] 98cal 38/112rpm 3) 0.09mi - 2:56(33:03/mi) 77/103bpm [2545b/mi] 11cal 31/79rpm Add a comment 3.1mi, 25:00 Run - General 1) 1mi - 8:16(8:16/mi) 133/148bpm [1099b/mi] 112cal 2) 1mi - 8:09(8:09/mi) 144/149bpm [1173b/mi] 114cal 3) 1mi - 8:13(8:13/mi) 144/151bpm [1184b/mi] 113cal 4) 0.05mi - 22(7:47/mi) 151/154bpm [1176b/mi] 5cal Add a comment	2mi, 40:11 Run - General 1) 1mi - 27:51(27:51/mi) 78/104bpm [2173b/mi] 126cal 32/91rpm 2) 1mi - 12:17(12:17/mi) 72/98bpm [884b/mi] 49cal 24/79rpm 3) 0.03mi - 3(1:37/mi) 87/87bpm [140b/mi] Add a comment 2.4mi, 2:13:18 Cross - Golf 1) 1mi - 1:01:18(1:01:18/mi) 73/102bpm [4475b/mi] 179cal 2) 1mi - 53:18(53:18/mi) 71/101bpm [3784b/mi] 137cal 3) 0.37mi - 18:42(50:13/mi) 76/94bpm [3817b/mi] 58cal Add a comment	2.4mi, 45:21 Walk - General 1) 1mi - 15:14(15:14/mi) 76/98bpm [1158b/mi] 87cal 61/125rpm 2) 1mi - 18:54(18:54/mi) 74/95bpm [1398b/mi] 106cal 49/109rpm 3) 0.42mi - 11:13(26:28/mi) 65/100bpm [1720b/mi] 47cal 18/64rpm 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
2.3mi, 55:38 Walk - General 1) 1mi - 20:10(20:10/mi) 81/94bpm [1633b/mi] 100cal 41/64rpm 2) 0.58mi - 21:40(37:27/mi) 72/92bpm [2696b/mi] 72cal 14/75rpm 3) 0.69mi - 13:48(20:04/mi) 77/98bpm [1545b/mi] 83cal 44/66rpm Add a comment	1.6mi, 30:51 Walk - General 1) 1mi - 20:39(20:39/mi) 84/108bpm [1734b/mi] 112cal 45/124rpm 2) 0.58mi - 10:12(17:28/mi) 83/96bpm [1450b/mi] 66cal 54/71rpm Add a comment	4.5mi, 1:23:38 Walk - General 1) 1mi - 16:59(16:59/mi) 70/87bpm [1188b/mi] 89cal 54/66rpm 2) 1mi - 17:34(17:34/mi) 69/92bpm [1212b/mi] 93cal 55/61rpm 3) 1mi - 21:06(21:06/mi) 77/92bpm [1625b/mi] 102cal 46/121rpm 4) 1mi - 18:36(18:36/mi) 80/101bpm [1487b/mi] 102cal 48/69rpm 5) 0.5mi - 9:24(18:55/mi) 91/104bpm [1722b/mi] 66cal 51/117rpm Add a comment	2.2mi, 59:02 Walk - General 1) 1mi - 34:01(34:01/mi) 80/114bpm [2721b/mi] 149cal 28/75rpm 2) 1mi - 20:13(20:13/mi) 81/101bpm [1637b/mi] 114cal 48/106rpm 3) 0.23mi - 4:48(21:08/mi) 92/108bpm [1944b/mi] 33cal 44/63rpm Add a comment	1mi, 19:25 Walk - General 1) 1mi - 19:21(19:21/mi) 82/104bpm [1587b/mi] 115cal 47/125rpm 2) 0mi - 4(53:27/mi) 94/94bpm [5024b/mi] 20/40rpm Add a comment	0.9mi, 28:23 Walk - General 1) 0.9mi - 28:23(31:33/mi) 88/112bpm [2776b/mi] 127cal 31/80rpm Add a comment	-

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