G Mac

About Me
New hamstring injury!! On the plus side, calf is sorted, and knees are now more fregile than ever. This stuff never used to happen! Show More...

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Recent Training
29th Jan	General	4.9mi	41:38
28th Jan	General	4.9mi	40:26
27th Jan	General	5mi	43:07
25th Jan	General	4.9mi	40:44
24th Jan	Treadmill	4.2mi	33:36

12 Month Benchmarks	Run	Bike
Mile	6:55	2:31
5k	21:33	10:16
5mi	34:42	18:01
10k	51:06	23:13

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Buddies (2)

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2005	2007	2008	2013	2014	2016	2019	2020	PB	WB
5km	11							23:08 64.70	23:16 64.32	23:08 7:27/mi	64.70
10km	6		44:45 61.22	44:26 62.14	44:32 65.07		45:09 65.25			44:26 7:09/mi	65.25
13.1mi	5	1:47:11 55.41	1:36:55 61.70	1:45:29 57.11		1:38:24 64.90				1:36:55 7:24/mi	64.90

2020		Result	WAVA	Distance
7 Mar	Polkemmet Country parkrun	23:29	63.73	5km
29 Feb	Livingston parkrun SB	23:16	64.32	5km
25 Jan	Polkemmet Country parkrun	23:37	63.37	5km
2019		Result	WAVA	Distance
5 Oct	Livingston parkrun	23:28	63.78	5km
28 Sep	Polkemmet Country parkrun PB	23:08	64.70	5km
14 Sep	Ganavan Sands parkrun	23:47	62.93	5km
24 Aug	Polkemmet Country parkrun	23:31	63.64	5km
10 Aug	Livingston parkrun	24:03	62.23	5km
27 Jul	Polkemmet Country parkrun	24:26	61.25	5km
29 Jun	Ganavan Sands parkrun	25:31	58.65	5km
1 Jun	Polkemmet Country parkrun	25:41	57.80	5km
2016		Result	WAVA	Distance
10 Apr	Grangemouth Round the Houses 10k SB	45:09	65.25	10km
2014		Result	WAVA	Distance
5 Oct	Great Scottish Run Half Marathon SB	1:38:24	64.90	13.1mi
2013		Result	WAVA	Distance
29 Sep	Linlithgow 10k (& Junior Fun run) SB	44:32	65.07	10km
2008		Result	WAVA	Distance
15 Jun	MHFS 10k for Men	45:36	61.03	10km
20 Apr	Gala 10k PB	44:26	62.14	10km
5 Apr	Belhaven Best Dunbar Boundary Race	45:48	60.29	10km
9 Mar	Balloch to Clydebank Half Marathon SB	1:45:29	57.11	13.1mi
2007		Result	WAVA	Distance
2 Sep	Great Scottish Run Half Marathon	1:44:45	57.51	13.1mi
6 May	Bupa Great Edinburgh Run SB	44:45	61.22	10km
1 Apr	edinburgh forthside half marathon PB	1:36:55	61.70	13.1mi
2005		Result	WAVA	Distance
4 Sep	Great Scottish Run Half Marathon SB	1:47:11	55.41	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	110	0	0	0	0	0	0	0	0	0	0	0	110
2024	125	116	100	36	34	80	97	70	103	109	112	100	1080
2024	0	0	0	9	56	0	0	0	0	0	0	0	64
2023	0	0	0	0	0	0	0	0	0	1	0	0	1
2023	111	83	79	101	108	44	105	98	80	115	113	98	1136
2022	0	0	0	0	0	3	0	0	0	0	0	0	3
2022	79	105	57	85	97	49	94	100	90	86	75	94	1011
2022	0	0	127	62	13	9	16	0	0	0	0	0	226
2021	7	15	5	0	0	9	4	0	4	0	0	0	45
2021	80	98	119	107	121	84	51	0	31	63	99	100	953
2021	297	0	0	0	0	0	8	7	43	0	0	0	354
2020	0	0	5	0	0	12	14	13	0	0	0	0	45
2020	139	122	161	117	9	26	23	55	79	53	72	45	900
2020	0	0	17	231	559	438	529	380	305	461	419	484	3823
2019	126	112	123	57	78	107	112	112	120	109	105	82	1245
2019	0	0	0	0	0	36	41	0	0	0	0	0	77
2018	136	131	79	102	105	101	103	83	114	70	87	73	1183
2018	0	0	0	0	37	14	39	14	9	0	0	0	113
2017	121	102	107	70	125	103	100	114	28	59	96	79	1102
2017	0	0	0	0	0	0	23	0	95	12	0	0	131
2016	107	172	183	86	73	59	63	102	110	108	111	101	1273
2016	0	14	0	15	0	0	0	0	0	0	0	0	29
2015	124	109	119	101	68	103	73	119	105	82	110	97	1208
2015	0	0	0	0	35	0	0	0	0	0	0	0	35
2014	125	120	130	81	100	105	83	118	133	86	107	105	1294
2014	21	21	36	0	17	41	0	18	0	0	12	11	178
2013	106	97	81	70	86	61	59	114	119	72	90	72	1027
2013	0	0	0	0	0	0	0	0	45	22	35	9	111
2012	0	0	0	0	0	59	75	96	87	52	82	96	546
2012	0	0	0	0	0	21	0	0	0	0	0	0	21

Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9
6.5mi, 55:30 Run - General 1) 1mi - 8:37(8:37/mi) 121/134bpm [1043b/mi] 104cal 6.96/7.83mph 2) 1mi - 8:47(8:47/mi) 135/141bpm [1186b/mi] 113cal 6.83/6.97mph 3) 1mi - 8:28(8:28/mi) 136/143bpm [1152b/mi] 110cal 7.08/7.33mph 4) 1mi - 8:29(8:29/mi) 142/146bpm [1206b/mi] 113cal 7.07/7.16mph 5) 1mi - 8:33(8:33/mi) 145/147bpm [1239b/mi] 114cal 7.02/7.35mph 6) 1mi - 8:29(8:29/mi) 148/151bpm [1257b/mi] 116cal 7.07/7.2mph 7) 0.47mi - 4:06(8:44/mi) 147/153bpm [1283b/mi] 56cal 6.88/7.26mph Add a comment	4.7mi, 40:54 Run - General 1) 1mi - 8:36(8:36/mi) 120/132bpm [1031b/mi] 105cal 6.98/7.28mph 2) 1mi - 8:47(8:47/mi) 136/144bpm [1194b/mi] 114cal 6.83/7.1mph 3) 1mi - 8:31(8:31/mi) 137/145bpm [1167b/mi] 110cal 7.05/7.49mph 4) 1mi - 8:29(8:29/mi) 143/146bpm [1213b/mi] 113cal 7.07/7.28mph 5) 0.74mi - 6:31(8:48/mi) 147/154bpm [1293b/mi] 89cal 6.82/7.2mph Add a comment	-	6mi, 52:08 Run - General 1) 1mi - 8:35(8:35/mi) 138/153bpm [1185b/mi] 115cal 6.99/7.37mph 2) 1mi - 8:50(8:50/mi) 136/148bpm [1201b/mi] 114cal 6.8/7.24mph 3) 1mi - 8:31(8:31/mi) 136/149bpm [1159b/mi] 108cal 7.04/7.85mph 4) 1mi - 8:24(8:24/mi) 137/143bpm [1151b/mi] 108cal 7.14/7.49mph 5) 1mi - 8:40(8:40/mi) 141/148bpm [1221b/mi] 113cal 6.93/7.12mph 6) 1mi - 8:57(8:57/mi) 148/174bpm [1324b/mi] 123cal 6.71/6.99mph 7) 0.02mi - 12(8:55/mi) 174/175bpm [1552b/mi] 2cal 6.73/7.26mph Add a comment	-	3.2mi, 25:04 Run - Treadmill 1) 1mi - 8:06(8:06/mi) 132/141bpm [1070b/mi] 100cal 7.4/7.85mph 2) 1mi - 7:50(7:50/mi) 144/147bpm [1128b/mi] 105cal 7.66/7.87mph 3) 1mi - 7:52(7:52/mi) 149/152bpm [1173b/mi] 109cal 7.62/7.78mph 4) 0.16mi - 1:16(7:53/mi) 152/152bpm [1198b/mi] 17cal 7.61/8.06mph Add a comment	5.3mi, 46:05 Run - General 1) 1mi - 8:58(8:58/mi) 115/133bpm [1030b/mi] 99cal 6.7/8.27mph 2) 1mi - 9:05(9:05/mi) 138/152bpm [1254b/mi] 116cal 6.6/7.22mph 3) 1mi - 8:33(8:33/mi) 128/141bpm [1094b/mi] 103cal 7.02/7.78mph 4) 1mi - 8:36(8:36/mi) 137/144bpm [1179b/mi] 110cal 6.97/7.49mph 5) 1mi - 8:34(8:34/mi) 144/148bpm [1235b/mi] 114cal 7/7.51mph 6) 0.25mi - 2:19(9:05/mi) 147/154bpm [1335b/mi] 31cal 6.61/7.22mph Add a comment
Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16
3.8mi, 32:55 Run - General 1) 1mi - 8:41(8:41/mi) 135/156bpm [1173b/mi] 107cal 6.91/7.68mph 2) 1mi - 8:47(8:47/mi) 127/134bpm [1116b/mi] 108cal 6.83/7.18mph 3) 1mi - 8:40(8:40/mi) 132/137bpm [1144b/mi] 109cal 6.92/7.18mph 4) 0.78mi - 6:46(8:42/mi) 140/150bpm [1218b/mi] 90cal 6.9/7.43mph Add a comment	4.6mi, 40:16 Run - General 1) 1mi - 8:36(8:36/mi) 120/133bpm [1032b/mi] 99cal 6.97/7.91mph 2) 1mi - 8:42(8:42/mi) 131/137bpm [1139b/mi] 109cal 6.9/7.31mph 3) 1mi - 8:52(8:52/mi) 138/142bpm [1223b/mi] 114cal 6.77/7.01mph 4) 1mi - 8:34(8:34/mi) 143/147bpm [1226b/mi] 114cal 7/7.24mph 5) 0.63mi - 5:33(8:44/mi) 147/154bpm [1284b/mi] 76cal 6.87/7.37mph Add a comment	6.7mi, 58:51 Run - General 1) 1mi - 8:40(8:40/mi) 114/125bpm [989b/mi] 101cal 6.92/7.31mph 2) 1mi - 9:00(9:00/mi) 130/138bpm [1170b/mi] 113cal 6.67/6.95mph 3) 1mi - 8:43(8:43/mi) 130/137bpm [1133b/mi] 109cal 6.89/7.49mph 4) 1mi - 8:50(8:50/mi) 135/138bpm [1192b/mi] 112cal 6.8/7.28mph 5) 1mi - 8:40(8:40/mi) 138/141bpm [1196b/mi] 112cal 6.92/7.2mph 6) 1mi - 8:32(8:32/mi) 139/142bpm [1187b/mi] 112cal 7.03/7.26mph 7) 0.74mi - 6:26(8:38/mi) 141/149bpm [1217b/mi] 85cal 6.95/7.58mph Add a comment	5.2mi, 45:35 Run - General 1) 1mi - 9:05(9:05/mi) 118/139bpm [1072b/mi] 114cal 6.6/7.37mph 2) 1mi - 8:42(8:42/mi) 129/137bpm [1122b/mi] 107cal 6.9/7.39mph 3) 1mi - 8:39(8:39/mi) 135/143bpm [1168b/mi] 110cal 6.93/7.26mph 4) 1mi - 8:40(8:40/mi) 142/147bpm [1231b/mi] 114cal 6.92/7.28mph 5) 1mi - 8:29(8:29/mi) 147/152bpm [1247b/mi] 117cal 7.08/7.35mph 6) 0.23mi - 1:59(8:43/mi) 145/153bpm [1264b/mi] 27cal 6.88/7.22mph Add a comment	4.9mi, 42:46 Run - General 1) 1mi - 8:44(8:44/mi) 126/142bpm [1101b/mi] 103cal 6.87/7.64mph 2) 1mi - 8:49(8:49/mi) 133/143bpm [1173b/mi] 111cal 6.8/7.16mph 3) 1mi - 8:36(8:36/mi) 134/140bpm [1152b/mi] 109cal 6.98/7.62mph 4) 1mi - 8:42(8:42/mi) 139/143bpm [1209b/mi] 114cal 6.9/7.33mph 5) 0.9mi - 7:55(8:51/mi) 142/150bpm [1256b/mi] 105cal 6.79/7.2mph Add a comment	-	5.6mi, 48:04 Run - General 1) 1mi - 8:51(8:51/mi) 125/140bpm [1106b/mi] 113cal 6.78/7.43mph 2) 1mi - 8:30(8:30/mi) 128/139bpm [1087b/mi] 104cal 7.06/8.01mph 3) 1mi - 8:27(8:27/mi) 135/142bpm [1140b/mi] 109cal 7.11/7.41mph 4) 1mi - 8:34(8:34/mi) 141/144bpm [1209b/mi] 114cal 7/7.24mph 5) 1mi - 8:27(8:27/mi) 146/151bpm [1233b/mi] 114cal 7.11/7.26mph 6) 0.61mi - 5:16(8:39/mi) 150/157bpm [1298b/mi] 75cal 6.93/7.31mph Add a comment
Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23
3.6mi, 32:18 Run - General 1) 1mi - 8:50(8:50/mi) 123/139bpm [1086b/mi] 105cal 6.79/7.22mph 2) 1mi - 8:49(8:49/mi) 131/137bpm [1155b/mi] 111cal 6.8/7.26mph 3) 1mi - 8:51(8:51/mi) 137/145bpm [1213b/mi] 113cal 6.78/7.12mph 4) 0.64mi - 5:48(9:00/mi) 142/149bpm [1279b/mi] 77cal 6.66/7.01mph Add a comment	-	5.5mi, 48:05 Run - General 1) 1mi - 8:52(8:52/mi) 128/143bpm [1136b/mi] 112cal 6.76/7.39mph 2) 1mi - 8:37(8:37/mi) 132/140bpm [1138b/mi] 109cal 6.96/7.51mph 3) 1mi - 8:47(8:47/mi) 135/139bpm [1186b/mi] 111cal 6.83/7.08mph 4) 1mi - 8:46(8:46/mi) 141/146bpm [1235b/mi] 115cal 6.85/7.08mph 5) 1mi - 8:32(8:32/mi) 144/148bpm [1229b/mi] 115cal 7.03/7.18mph 6) 0.51mi - 4:31(8:47/mi) 146/152bpm [1282b/mi] 62cal 6.83/7.31mph Add a comment	5.9mi, 51:38 Run - General 1) 1.61km - 8:55(5:32/km) 120/132bpm [664b/km] 110cal 10.84/11.76kmph 2) 1.61km - 9:05(5:39/km) 133/143bpm [751b/km] 115cal 10.62/11.22kmph 3) 1.61km - 8:37(5:21/km) 133/143bpm [712b/km] 107cal 11.21/12.33kmph 4) 1.61km - 8:38(5:22/km) 136/141bpm [730b/km] 110cal 11.18/11.86kmph 5) 1.61km - 8:48(5:28/km) 140/144bpm [765b/km] 115cal 10.98/11.29kmph 6) 1.37km - 7:36(5:32/km) 142/148bpm [785b/km] 99cal 10.85/11.42kmph Add a comment	4.9mi, 42:56 Run - General 1) 1mi - 8:57(8:57/mi) 146/156bpm [1307b/mi] 113cal 6.7/7.58mph 2) 1mi - 8:57(8:57/mi) 133/158bpm [1191b/mi] 112cal 6.7/7.1mph 3) 1mi - 8:38(8:38/mi) 130/138bpm [1122b/mi] 106cal 6.95/7.31mph 4) 1mi - 8:42(8:42/mi) 138/143bpm [1201b/mi] 112cal 6.89/7.12mph 5) 0.87mi - 7:42(8:52/mi) 143/154bpm [1267b/mi] 105cal 6.77/7.22mph Add a comment	-	5.4mi, 47:23 Run - General 1) 1mi - 9:02(9:02/mi) 121/138bpm [1092b/mi] 112cal 6.65/7.41mph 2) 1mi - 8:43(8:43/mi) 126/137bpm [1098b/mi] 106cal 6.89/7.56mph 3) 1mi - 8:43(8:43/mi) 134/142bpm [1169b/mi] 111cal 6.88/7.37mph 4) 1mi - 8:45(8:45/mi) 140/146bpm [1225b/mi] 114cal 6.86/7.12mph 5) 1mi - 8:44(8:44/mi) 146/153bpm [1274b/mi] 118cal 6.88/7.2mph 6) 0.38mi - 3:27(9:11/mi) 145/153bpm [1332b/mi] 47cal 6.53/6.93mph Add a comment
Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30
4.2mi, 33:36 Run - Treadmill 1) 1mi - 8:09(8:09/mi) 114/132bpm [930b/mi] 82cal 7.36/7.76mph 2) 1mi - 7:42(7:42/mi) 122/126bpm [940b/mi] 85cal 7.79/7.87mph 3) 1mi - 7:42(7:42/mi) 128/133bpm [986b/mi] 90cal 7.79/7.85mph 4) 1mi - 7:41(7:41/mi) 131/134bpm [1007b/mi] 93cal 7.8/7.85mph 5) 0.17mi - 2:20(14:01/mi) 129/136bpm [1809b/mi] 26cal 4.28/7.87mph Add a comment	4.9mi, 40:44 Run - General 1) 1mi - 8:37(8:37/mi) 119/131bpm [1025b/mi] 104cal 6.97/7.39mph 2) 1mi - 8:41(8:41/mi) 132/138bpm [1146b/mi] 111cal 6.91/7.14mph 3) 1mi - 8:38(8:38/mi) 143/148bpm [1235b/mi] 114cal 6.95/7.6mph 4) 1mi - 7:56(7:56/mi) 147/156bpm [1167b/mi] 111cal 7.56/7.97mph 5) 0.87mi - 6:52(7:52/mi) 152/159bpm [1195b/mi] 99cal 7.63/8.31mph Add a comment	-	5mi, 43:07 Run - General 1) 1mi - 8:39(8:39/mi) 131/143bpm [1134b/mi] 117cal 6.93/7.89mph 2) 1mi - 8:30(8:30/mi) 129/137bpm [1096b/mi] 108cal 7.06/7.85mph 3) 1mi - 8:26(8:26/mi) 133/138bpm [1121b/mi] 107cal 7.12/7.49mph 4) 1mi - 8:40(8:40/mi) 138/144bpm [1195b/mi] 113cal 6.93/7.2mph 5) 1mi - 8:36(8:36/mi) 142/149bpm [1222b/mi] 115cal 6.97/7.43mph 6) 0.03mi - 16(8:00/mi) 146/148bpm [1168b/mi] 3cal 7.5/6.97mph Add a comment	4.9mi, 40:26 Run - General 1) 1mi - 8:12(8:12/mi) 125/143bpm [1026b/mi] 98cal 7.31/7.85mph 2) 1mi - 8:12(8:12/mi) 133/140bpm [1090b/mi] 106cal 7.32/7.7mph 3) 1mi - 8:16(8:16/mi) 141/147bpm [1166b/mi] 111cal 7.26/7.39mph 4) 1mi - 8:18(8:18/mi) 149/157bpm [1236b/mi] 117cal 7.23/7.7mph 5) 0.93mi - 7:28(8:00/mi) 148/155bpm [1183b/mi] 104cal 7.5/7.95mph Add a comment	4.9mi, 41:38 Run - General 1) 1mi - 8:50(8:50/mi) 124/139bpm [1095b/mi] 103cal 6.79/7.64mph 2) 1mi - 8:27(8:27/mi) 134/140bpm [1132b/mi] 106cal 7.1/7.7mph 3) 1mi - 8:23(8:23/mi) 135/142bpm [1132b/mi] 109cal 7.15/7.62mph 4) 1mi - 8:31(8:31/mi) 144/148bpm [1227b/mi] 114cal 7.04/7.2mph 5) 0.85mi - 7:27(8:49/mi) 147/156bpm [1295b/mi] 103cal 6.81/7.12mph Add a comment	-

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