alco51161

Last on at 3pm, 19th Jan 2025

M60 Renfrewshire

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About Me
Started running just before my 50th...now nearly 5 years ago...and suppose I haven't looked back....has kept me going through difficult times in losing my wife to illness....and now I think I'm probably obsessed...first marathon done, and looking upwards and onwards Show More...

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Recent Blogs
Why I (still) love running....	Jan 2023
Treasure Hunt day 2	Dec 2022
Treasure Hunt day 1	Dec 2022
A far from typical Christmas...annus horriblis strikes again!! Lbw/stumped..!	Dec 2022
What's the chances....!!? Should I put the lottery on...??!!	May 2022

My parkrun
Drumpellier Country parkrun

Recent Training
19th Jan	General	13.6mi	2:11:36
18th Jan	General	0.2mi	2:34
18th Jan	General	3mi	24:29
17th Jan	Spinning	12.2mi	45:12
16th Jan	General	4.8mi	46:23

Planned Races
20 Along the Forth	22nd Mar

12 Month Benchmarks	Run	Bike
Mile	6:31	2:44
5k	20:40	9:00
5mi	35:54	14:42
10k	45:56	18:28
10mi	1:15:30	30:21
Half	1:43:56	42:31
20mi	2:42:19	1:36:13
Mara	3:40:25	2:09:27

Recent Pictures	Show more

2025 Targets	Set your targets
Bike 1000 Run 1500 Swim 50

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	2025	PB	WB
1mi	2								6:08 73.44					6:20 74.17			6:08 6:08/mi	74.17
3km	6					12:04 72.31	12:06 72.70							12:28 74.82	12:19 76.39		12:04 6:28/mi	76.39
5km	304		25:13 58.01	24:33 59.98	23:14 64.42	21:40 69.64	20:33 73.43	19:58 76.20	20:08 76.20	20:22 75.96	22:15 70.12	23:45 66.83	22:18 71.80	21:15 75.34	21:13 76.13	22:43 71.73	19:58 6:26/mi	76.20
6km	2									25:32 73.22				28:04 68.97			25:32 6:51/mi	73.22
7km	4						32:10 66.35	32:01 67.23									32:01 7:22/mi	67.23
7.2km	1		40:22 52.64														40:22 9:01/mi	52.64
7.5km	2														36:43 66.96		36:43 7:53/mi	66.96
8km	6						34:34 70.79	34:41 71.16					44:16 58.28	43:44 59.53			34:34 6:57/mi	71.16
5mi	2										39:19 64.81	48:19 53.20					39:19 7:52/mi	64.81
5.9mi	1													45:58 67.56			45:58 7:47/mi	67.56
10km	74	51:45 57.41	53:19 55.72	52:32 57.52	49:18 61.30	44:26 68.60	42:31 72.32	41:17 75.80	41:57 74.60	43:01 73.40	50:21 63.28	47:32 67.64	45:19 71.60	44:00 74.43	44:02 75.07		41:17 6:39/mi	75.80
12.5km	5							57:26 68.43	56:19 70.42	57:08 70.04				1:01:28 67.55	57:38 72.73		56:19 7:15/mi	72.73
13.1km	4			1:14:19 53.66	1:11:09 56.54	1:07:16 60.32		57:25 71.94									57:25 7:03/mi	71.94
8.3mi	1			1:16:24 53.35													1:16:24 9:12/mi	53.35
8.6mi	1				1:11:27 59.96												1:11:27 8:16/mi	59.96
10mi	3							1:18:29 65.39	1:11:00 72.94					1:14:47 72.55			1:11:00 7:06/mi	72.94
10.8mi	2					1:28:00 62.11	1:23:12 66.28										1:23:12 7:42/mi	66.28
12.1mi	1						1:57:47 52.72										1:57:47 9:44/mi	52.72
13.1mi	31			2:01:42 53.86	1:57:05 56.48	1:46:17 62.78	1:41:28 66.35	1:35:11 71.38	1:37:42 70.17	1:36:51 71.45				1:39:32 72.20	1:44:07 69.70		1:35:11 7:16/mi	72.20
13.5mi	1									2:09:30 55.18							2:09:30 9:36/mi	55.18
14mi	1								1:59:37 61.53								1:59:37 8:33/mi	61.53
20mi	1														2:42:59 70.01		2:42:59 8:09/mi	70.01
26.2mi	5						3:51:54 60.87	3:43:10 63.83	3:35:24 66.74						3:42:23 68.42		3:35:24 8:13/mi	68.42
33mi	1							5:31:02 57.21									5:31:02 10:02/mi	57.21
40mi	1							6:51:11 58.54									6:51:11 10:17/mi	58.54

Date	Planned Races			Distance
22 Mar	20 Along the Forth Confirmed			20mi
2025		Result	WAVA	Distance
18 Jan	Oriam parkrun	24:29	66.55	5km
11 Jan	Troon parkrun	23:00	70.85	5km
4 Jan	Troon parkrun SB	22:43	71.73	5km
2 Jan	BEITH HARRIERS NEW YEAR ROAD RACES			10km
1 Jan	Polkemmet Country parkrun	26:42	61.03	5km
2024		Result	WAVA	Distance
28 Dec	Palacerigg Country parkrun	23:33	69.19	5km
25 Dec	Drumpellier Country parkrun	24:02	67.80	5km
30 Nov	Pollok parkrun, Glasgow	23:42	68.75	5km
16 Nov	Livingston parkrun	23:23	69.69	5km
9 Nov	Newton Road Races 10k	46:46	71.36	10km
27 Oct	ACORN Duncan Macfarlane Race "The Dunky" PB	36:43	66.96	7.5km
19 Oct	Agnew parkrun	22:29	71.84	5km
12 Oct	Drumpellier Country parkrun	22:51	70.68	5km
6 Oct	Great Scottish Run Half Marathon SB	1:44:07	69.70	13.1mi
28 Sep	Greenock parkrun	28:40	56.34	5km
21 Sep	Troon parkrun	22:17	72.48	5km
14 Sep	Portobello parkrun, Edinburgh	23:21	69.17	5km
8 Sep	Peebles Duathlon	1:40:58		5km/20km/5km
1 Sep	Ironman 70.3 Duisburg (Relay Run)	1:58:21		1.2mi/56mi/13.1mi
31 Aug	Volksgarten parkrun	24:20	66.38	5km
24 Aug	Dean Castle Country Park parkrun	24:46	65.21	5km
17 Aug	Lochend Woods parkrun	24:12	66.74	5km
10 Aug	Polkemmet Country parkrun	23:16	69.42	5km
3 Aug	St Andrews parkrun	22:46	70.94	5km
20 Jul	Drumpellier Country parkrun	23:01	70.17	5km
19 Jul	Run the Blades 10km	47:58	68.92	10km
13 Jul	Levengrove parkrun	21:57	73.58	5km
6 Jul	F’Laps			24hr
29 Jun	Mount Stuart parkrun	23:04	70.02	5km
28 Jun	Calderglen Harriers Trail Race	25:25	63.55	5km
22 Jun	Whitekirk Hill parkrun	24:00	67.30	5km
16 Jun	Glasgow Men's 10K SB	44:02	75.07	10km
8 Jun	Carlingwark Loch parkrun	22:31	71.73	5km
7 Jun	Helix Pond Races SB	12:19	76.39	3km
1 Jun	Strathclyde parkrun	21:43	74.37	5km
25 May	Greenock parkrun SB	21:13	76.13	5km
11 May	Drumpellier Country parkrun	22:19	72.37	5km
20 Apr	Drumpellier Country parkrun	21:50	73.98	5km
14 Apr	Manchester Marathon SB	3:42:23	68.42	26.2mi
6 Apr	Queen's parkrun, Glasgow	23:33	68.58	5km
30 Mar	Crichton parkrun	21:28	75.24	5km
16 Mar	20 Along the Forth PB	2:42:59	70.01	20mi
9 Mar	Drumpellier Country parkrun	22:42	71.15	5km
2 Mar	Lanark Moor parkrun	24:51	65.00	5km
24 Feb	Meadowmill parkrun	22:53	70.58	5km
17 Feb	Strathclyde parkrun	22:00	73.42	5km
11 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	57:38	72.73	12.5km
27 Jan	Strathclyde parkrun	21:24	75.47	5km
20 Jan	Elder Park parkrun	22:45	70.99	5km
13 Jan	Drumpellier Country parkrun	22:48	70.84	5km
6 Jan	Loch Leven parkrun	22:18	72.43	5km
1 Jan	Springburn parkrun, Glasgow	22:10	72.86	5km
2023		Result	WAVA	Distance
25 Dec	Drumpellier Country parkrun	22:52	70.63	5km
23 Dec	Drumpellier Country parkrun	22:53	70.58	5km
16 Dec	Jesmond Dene parkrun	23:36	68.44	5km
9 Dec	Strathclyde parkrun	22:17	72.48	5km
2 Dec	Drumpellier Country parkrun	23:11	69.67	5km
18 Nov	Drumpellier Country parkrun	22:16	72.54	5km
11 Nov	Newton Road Races 10k	44:48	73.79	10km
4 Nov	Wanstead Flats parkrun	24:42	64.82	5km
28 Oct	Strathclyde parkrun	22:14	72.01	5km
21 Oct	Drumpellier Country parkrun	22:19	71.74	5km
14 Oct	Strathclyde parkrun	21:36	74.12	5km
7 Oct	The Doctor K Cup			5km
7 Oct	Elder Park parkrun	22:11	72.17	5km
24 Sep	Scottish Duathlon Championships	1:42:19		5km/25km/2.5km
23 Sep	Strathclyde parkrun	21:46	73.55	5km
16 Sep	Strathclyde parkrun	21:17	75.23	5km
10 Sep	Peebles Duathlon	1:34:35		5km/20km/5km
9 Sep	Drumpellier Country parkrun	21:58	72.89	5km
3 Sep	Cumbernauld 10k	45:02	72.72	10km
2 Sep	Crichton parkrun	21:49	73.39	5km
26 Aug	The Gullane Beach Triathlon...Relay	48:43		1500m/42km/10km
20 Aug	Round Strathaven 50 mile	4:09:40		50mi
19 Aug	Palacerigg Country parkrun	22:44	70.43	5km
12 Aug	Dean Castle Country Park parkrun	22:41	70.58	5km
5 Aug	Strathclyde parkrun	23:02	69.51	5km
29 Jul	Drumpellier Country parkrun	22:11	72.17	5km
23 Jul	ACORN Rouken Glen Trail Race SB	43:44	59.53	8km
22 Jul	Lochore Meadows parkrun	22:19	71.74	5km
15 Jul	Linwood parkrun	22:14	72.01	5km
14 Jul	Run the Blades 10km	47:37	68.78	10km
8 Jul	Holyrood parkrun	22:31	71.10	5km
1 Jul	July Virtual Mile SB	6:20	74.17	1mi
1 Jul	Dean Castle Country Park parkrun	22:53	69.97	5km
28 Jun	Balbirnie Duathlon			5km/20km/2.5km
24 Jun	Kirkcaldy parkrun	22:27	71.32	5km
17 Jun	Pollok parkrun, Glasgow	23:33	67.98	5km
11 Jun	Roon the Toon 10k	46:10	70.94	10km
10 Jun	Oriam parkrun	22:36	70.84	5km
3 Jun	Lanark Moor parkrun	24:31	65.30	5km
2 Jun	Brian Goodwin Memorial 10k	45:46	71.56	10km
27 May	Hay Lodge parkrun	22:07	72.39	5km
20 May	Troon parkrun	21:16	75.28	5km
14 May	Shettleston 10k	45:20	72.24	10km
13 May	Auldcathie District parkrun	22:10	72.23	5km
6 May	Eglinton parkrun	21:40	73.89	5km
30 Apr	Monklands Half marathon SB	1:39:32	72.20	13.1mi
29 Apr	Palacerigg Country parkrun	22:46	70.32	5km
22 Apr	Plean parkrun	23:12	69.01	5km
15 Apr	Girvan Prom parkrun	21:59	72.83	5km
8 Apr	Drumpellier Country parkrun	22:03	72.61	5km
2 Apr	Tom Scott Memorial 6km Round the Loch SB	28:04	68.97	6km
1 Apr	Tollcross parkrun, Glasgow	22:43	70.48	5km
25 Mar	University of Stirling parkrun	22:18	71.80	5km
24 Mar	Nite Lite..Run Dark PB	45:58	67.56	5.9mi
19 Mar	Dunbartonshire AAA 10 mile road race SB	1:14:47	72.55	10mi
18 Mar	Drumpellier Country parkrun	22:21	71.64	5km
11 Mar	Ayr parkrun	23:06	69.31	5km
5 Mar	Down by the River 10K SB	44:00	74.43	10km
4 Mar	Springburn parkrun, Glasgow SB	21:15	75.34	5km
25 Feb	Mount Stuart parkrun	22:55	69.86	5km
18 Feb	Victoria parkrun, Glasgow	22:02	72.66	5km
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:01:28	67.55	12.5km
11 Feb	Elder Park parkrun	22:05	72.50	5km
5 Feb	X Border 10k	44:51	73.02	10km
4 Feb	Strathclyde parkrun	21:52	73.22	5km
28 Jan	Levengrove parkrun	22:38	70.74	5km
27 Jan	3k on the Green SB	12:28	74.82	3km
21 Jan	Largs Prom parkrun	21:48	73.44	5km
14 Jan	Erskine Waterfront parkrun	22:37	70.79	5km
7 Jan	Strathclyde parkrun	22:30	71.16	5km
1 Jan	Polkemmet Country parkrun	24:07	66.39	5km
2022		Result	WAVA	Distance
31 Dec	Elder Park parkrun SB	22:18	71.80	5km
25 Dec	Drumpellier Country parkrun	23:18	68.71	5km
24 Dec	Strathclyde parkrun	22:51	70.07	5km
2 Oct	Great Scottish Run 10K	46:00	70.54	10km
21 Aug	Paisley 10K	47:44	67.98	10km
17 Jul	ACORN Rouken Glen Trail Race SB	44:16	58.28	8km
15 Jul	Run the Blades 10km	50:35	64.15	10km
24 Jun	Calderglen Harriers Trail Race	59:16	54.75	10km
12 Jun	Roon the Toon 10k	47:37	68.15	10km
11 May	Troon Tortoises 10k	47:31	68.29	10km
19 Mar	Dean Castle Country Park parkrun	23:38	67.16	5km
12 Mar	Dean Castle Country Park parkrun	24:13	65.54	5km
30 Jan	105 Track Series SB	45:19	71.60	10km
2021		Result	WAVA	Distance
25 Dec	Dean Castle Country Park parkrun SB	23:45	66.83	5km
4 Dec	Queen's parkrun, Glasgow	24:35	64.56	5km
3 Sep	Run the Blades 10km	48:48	65.89	10km
22 Aug	Roon the Toon 10k SB	47:32	67.64	10km
4 Jul	Linn Park Centenary Trail Race SB	48:19	53.20	5mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup SB	22:15	70.12	5km
4 Jul	Fetch Virtual Weekend Mile			1mi
16 May	Fetch Virtual Weekend 5 Mile PB	39:19	64.81	5mi
8 Mar	Glasgow University Aquathlon(GO TRI)	26:36		400m/2.5km
19 Jan	Falkirk Epic Trail Race SB	50:21	63.28	10km
2019		Result	WAVA	Distance
1 Dec	Broadwood Christmas Cracker	22:09	70.44	5km
10 Nov	Strathclyde Loch Marathon & Half	1:42:21	68.25	13.1mi
27 Oct	Antonine Trail Race PB	2:09:30	55.18	13.5mi
13 Oct	Palma Half Marathon			13.1mi
29 Sep	Great Scottish Run Half Marathon	1:41:36	68.11	13.1mi
15 Sep	Cumbernauld 10k	45:26	69.50	10km
8 Sep	Kilmacolm Half Marathon	1:39:33	69.51	13.1mi
28 Aug	Springburn Harriers Canal Running Festival PB	25:32	73.22	6km
24 Aug	Drumpellier Country parkrun	21:24	72.29	5km
3 Aug	Drumpellier Country parkrun	21:37	71.57	5km
20 Jul	Run the Blades Half Marathon	1:52:01	61.78	13.1mi
22 Jun	Strathclyde parkrun	20:55	73.96	5km
6 Jun	Rouken Glen 10k	45:39	69.17	10km
12 May	Monklands Half marathon	1:37:48	70.76	13.1mi
28 Apr	Great Stirling Run Half Marathon SB	1:36:51	71.45	13.1mi
14 Apr	Grangemouth Round the Houses 10k SB	43:01	73.40	10km
13 Apr	Strathclyde parkrun	21:33	71.79	5km
31 Mar	Alloa Half Marathon	1:38:06	70.54	13.1mi
16 Mar	Strathclyde parkrun	21:38	71.51	5km
2 Mar	Strathclyde parkrun SB	20:22	75.96	5km
17 Feb	Strathaven Run with the Wind Half Marathon	1:40:36	68.79	13.1mi
16 Feb	Strathclyde parkrun	20:49	74.32	5km
10 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	57:08	70.04	12.5km
26 Jan	Strathclyde parkrun	21:34	71.73	5km
19 Jan	Troon parkrun	21:30	71.96	5km
12 Jan	Strathclyde parkrun	21:06	73.32	5km
1 Jan	Strathclyde parkrun	21:55	70.59	5km
2018		Result	WAVA	Distance
29 Dec	Strathclyde parkrun	21:44	71.18	5km
25 Dec	Falkirk parkrun	23:09	66.83	5km
22 Dec	Strathclyde parkrun	20:42	74.74	5km
15 Dec	Tollcross parkrun, Glasgow	22:30	68.76	5km
8 Dec	Strathclyde parkrun	21:21	72.46	5km
2 Dec	Broadwood Christmas Cracker	21:24	72.29	5km
1 Dec	Strathclyde parkrun	20:55	73.96	5km
24 Nov	Pollok parkrun, Glasgow	21:53	70.70	5km
17 Nov	Strathclyde parkrun	21:00	73.67	5km
10 Nov	Strathclyde parkrun	21:18	72.63	5km
4 Nov	Strathaven Run with the Wind 10K	42:26	73.75	10km
28 Oct	Antonine Trail Race PB	1:59:37	61.53	14mi
27 Oct	Springburn parkrun, Glasgow	21:41	70.75	5km
20 Oct	Strathclyde parkrun	21:31	71.30	5km
14 Oct	Palma Half Marathon	1:48:38	63.11	13.1mi
6 Oct	Strathclyde parkrun	21:41	70.75	5km
30 Sep	Great Scottish Run Half Marathon SB	1:37:42	70.17	13.1mi
29 Sep	Strathclyde parkrun	22:29	68.23	5km
22 Sep	Pollok parkrun, Glasgow	22:53	67.04	5km
16 Sep	Cumbernauld 10k	43:41	71.64	10km
15 Sep	Pollok parkrun, Glasgow	22:12	69.11	5km
8 Sep	Strathclyde parkrun	21:12	72.37	5km
1 Sep	Highland Perthshire Marathon			26.2mi
18 Aug	Strathclyde parkrun	21:03	72.88	5km
4 Aug	Troon parkrun	20:41	74.17	5km
28 Jul	Eglinton parkrun	22:18	68.80	5km
21 Jul	Strathclyde parkrun	21:00	73.05	5km
7 Jul	Strathclyde parkrun	20:51	73.58	5km
23 Jun	Victoria parkrun, Glasgow	21:06	72.71	5km
16 Jun	Strathclyde parkrun	20:54	73.40	5km
13 Jun	The Monument Mile Classic PB	6:08	73.44	1mi
10 Jun	Roon the Toon 10k	44:36	70.17	10km
7 Jun	Rouken Glen 10K	46:59	66.61	10km
26 May	Ruchill parkrun	21:42	70.70	5km
16 May	Antonine Trail	52:59	59.06	10km
13 May	Monklands Half Marathon	1:39:25	68.96	13.1mi
5 May	Tollcross parkrun, Glasgow	22:05	69.47	5km
29 Apr	Great Stirling Run Marathon PB	3:35:24	66.74	26.2mi
20 Apr	Scottish 10,000m Champs GAA Miler Meet SB	41:57	74.60	10km
14 Apr	Strathclyde parkrun	21:42	70.70	5km
7 Apr	Strathclyde parkrun	20:50	73.64	5km
1 Apr	Tom Scott Memorial 10 Mile Road Race PB	1:11:00	72.94	10mi
31 Mar	Strathclyde parkrun	22:33	68.03	5km
24 Mar	Dunfermline parkrun	22:15	68.95	5km
18 Mar	Alloa Half Marathon			13.1mi
10 Mar	Pollok parkrun, Glasgow	23:42	64.73	5km
24 Feb	Greenock parkrun SB	20:08	76.20	5km
18 Feb	Strathaven Run with the Wind Half Marathon	1:41:12	67.75	13.1mi
11 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	56:19	70.42	12.5km
10 Feb	Drumchapel parkrun	23:07	66.37	5km
3 Feb	Strathclyde parkrun			5km
27 Jan	Vogrie parkrun	21:55	70.00	5km
13 Jan	Troon parkrun	21:23	71.74	5km
6 Jan	Strathclyde parkrun	22:06	69.42	5km
1 Jan	Strathclyde parkrun 5k	20:41	74.17	5km
1 Jan	Tollcross parkrun	22:45	67.43	5km
2017		Result	WAVA	Distance
30 Dec	Strathclyde parkrun	22:33	68.03	5km
23 Dec	Strathclyde parkrun	21:42	70.70	5km
9 Dec	Strathclyde parkrun	21:26	71.58	5km
3 Dec	Broadwood Christmas Cracker	21:24	71.69	5km
2 Dec	Strathclyde parkrun	21:19	71.97	5km
25 Nov	Strathclyde parkrun	22:24	68.49	5km
18 Nov	Plean parkrun	23:45	64.60	5km
5 Nov	Strathaven Run with the Wind 10k PB	41:17	75.80	10km
29 Oct	Antonine Trail Race Half Marathon	1:59:27	56.88	13.1mi
28 Oct	Strathclyde parkrun	22:21	68.07	5km
7 Oct	Strathclyde parkrun PB	19:58	76.20	5km
1 Oct	Great Scottish Run Half Marathon PB	1:35:11	71.38	13.1mi
17 Sep	Cumbernauld 10k	41:24	74.92	10km
16 Sep	Strathclyde parkrun	23:42	64.20	5km
10 Sep	Clyderunners 10k	46:53	66.16	10km
2 Sep	Edinburgh parkrun	20:39	73.68	5km
19 Aug	Strathclyde parkrun	20:51	72.97	5km
12 Aug	Strathclyde parkrun	22:09	68.69	5km
5 Aug	Strathclyde parkrun	22:29	67.67	5km
3 Aug	Tour of Clydeside Bella Belter 10k	45:06	68.78	10km
2 Aug	Tour of Clydeside Canal Canter	34:58	70.59	8km
1 Aug	Tour of Clydeside Garscube Gallop	32:37	65.99	7km
31 Jul	Tour of Clydeside Kilbarchan Klassic SB	34:41	71.16	8km
30 Jul	Tour of Clydeside 7k Trail race PB	32:01	67.23	7km
29 Jul	Strathclyde parkrun	21:21	71.26	5km
15 Jul	Clyde stride ultramarathon PB	6:51:11	58.54	40mi
11 Jun	Roon the Toon 10k	44:10	70.23	10km
10 Jun	Harburn Festival 5k	21:49	69.74	5km
8 Jun	Giffnock North Running Festival 10k	44:30	69.70	10km
3 Jun	Strathclyde parkrun	22:32	67.52	5km
27 May	Victoria parkrun, Glasgow	21:06	72.11	5km
21 May	Great Stirling Run Marathon SB	3:43:10	63.83	26.2mi
17 May	AntonineTrail Race (ATRX)	53:20	58.16	10km
13 May	Strathclyde parkrun	20:53	72.85	5km
29 Apr	Strathclyde parkrun	26:11	58.11	5km
23 Apr	Great Edinburgh Run SB	1:18:29	65.39	10mi
15 Apr	Ruchill parkrun	22:56	66.34	5km
9 Apr	Kilomathon PB	57:25	71.94	13.1km
1 Apr	Strathclyde parkrun	23:56	63.57	5km
25 Mar	Strathclyde parkrun	20:45	73.32	5km
19 Mar	Alloa Half Marathon	1:43:33	65.61	13.1mi
11 Mar	D33 Ultra PB	5:31:02	57.21	33mi
25 Feb	Glentress Trail Half	2:31:26	44.87	13.1mi
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	57:26	68.43	12.5km
11 Feb	Strathclyde parkrun	24:14	62.78	5km
4 Feb	Strathclyde parkrun	26:41	57.02	5km
28 Jan	Buchlyvie 10K	44:00	70.50	10km
21 Jan	Strathclyde parkrun	26:26	57.56	5km
14 Jan	Strathclyde parkrun	21:54	69.47	5km
7 Jan	Strathclyde parkrun	23:01	66.10	5km
2016		Result	WAVA	Distance
31 Dec	Strathclyde parkrun	21:33	70.60	5km
24 Dec	Strathclyde parkrun	46:41	32.59	5km
17 Dec	Strathclyde parkrun	21:16	71.54	5km
26 Nov	Strathclyde parkrun	21:30	70.76	5km
12 Nov	Strathclyde parkrun	21:11	71.82	5km
6 Nov	Strathaven Run with the Wind 10k	43:52	70.71	10km
30 Oct	Dublin Marathon SB	3:51:54	60.87	26.2mi
16 Oct	Palma Half Marathon	1:47:35	62.58	13.1mi
8 Oct	Strathclyde parkrun SB	20:33	73.43	5km
2 Oct	Great Scottish Run 10K SB	42:31	72.32	10km
25 Sep	Disneyland Paris Half Marathon	1:47:05	62.87	13.1mi
18 Sep	Cumbernauld 10k	43:10	71.23	10km
10 Sep	Strathclyde parkrun	21:26	70.40	5km
3 Sep	Highland Perthshire Half marathon SB	1:41:28	66.35	13.1mi
27 Aug	Strathclyde parkrun	20:37	73.19	5km
20 Aug	Strathclyde parkrun	22:22	67.46	5km
14 Aug	John Lucas Round Strathaven 50 - Relay Leg 1 PB	1:23:12	66.28	10.8mi
6 Aug	Strathclyde parkrun	25:50	58.41	5km
5 Aug	Tour of Clydeside Bella Belter 10k	45:17	67.90	10km
4 Aug	Tour of Clydeside Mugdock Meander SB	32:10	66.35	7km
3 Aug	Tour of Clydeside Canal Canter	36:40	66.74	8km
2 Aug	Tour of Clydeside Garscube Gallop	32:28	65.74	7km
1 Aug	Tour of Clydeside Kilbarchan Klassic PB	34:34	70.79	8km
30 Jul	Strathclyde parkrun	20:58	71.97	5km
9 Jul	Linwood parkrun	22:07	68.23	5km
2 Jul	Strathclyde parkrun	23:59	62.92	5km
19 Jun	Men's 10K Glasgow	44:00	69.88	10km
17 Jun	Run with the Moon	21:56	68.80	5km
12 Jun	Roon the Toon 10k	44:38	68.89	10km
11 Jun	Strathclyde parkrun	28:43	52.55	5km
9 Jun	Giffnock North Running Festival 10k	45:41	67.31	10km
4 Jun	Springburn parkrun, Glasgow	21:30	70.18	5km
28 May	Falkirk parkrun	22:31	67.01	5km
25 May	Land O' Burns 10k	45:09	68.10	10km
21 May	Strathclyde parkrun	21:31	70.13	5km
14 May	Strathclyde parkrun	21:12	71.18	5km
11 May	AntonineTrail Race (ATRX)	53:19	57.67	10km
4 May	Troon Tortoises 10k	44:05	69.75	10km
30 Apr	Hoka Highland Fling Relay Leg 4 PB	1:57:47	52.72	12.1mi
24 Apr	Balfron 10K	45:59	66.87	10km
23 Apr	Strathclyde parkrun	26:38	56.66	5km
10 Apr	Greater Manchester Marathon	3:56:09	59.78	26.2mi
2 Apr	Strathclyde parkrun	25:50	58.41	5km
26 Mar	Strathclyde parkrun	26:54	56.09	5km
20 Mar	Alloa Half Marathon	1:53:24	59.37	13.1mi
19 Mar	Strathclyde parkrun	49:36	30.42	5km
27 Feb	Strathclyde parkrun	21:10	71.29	5km
26 Feb	3k on the Green SB	12:06	72.70	3km
21 Feb	Strathaven Run with the Wind Half Marathon	1:46:44	63.08	13.1mi
13 Feb	Strathclyde parkrun	22:11	68.02	5km
6 Feb	Strathclyde parkrun	24:00	62.87	5km
30 Jan	Strathclyde parkrun	21:52	69.01	5km
23 Jan	Buchlyvie 10k	43:54	70.04	10km
16 Jan	Strathclyde parkrun	23:25	64.44	5km
9 Jan	Strathclyde parkrun	24:12	62.35	5km
2 Jan	Strathclyde parkrun	23:10	65.13	5km
1 Jan	Strathclyde parkrun	24:03	62.74	5km
1 Jan	Tollcross parkrun, Glasgow	23:34	64.03	5km
2015		Result	WAVA	Distance
26 Dec	Strathclyde parkrun	41:05	36.73	5km
19 Dec	Edinburgh parkrun	22:00	68.59	5km
12 Dec	Strathclyde parkrun SB	21:40	69.64	5km
5 Dec	Strathclyde parkrun	23:09	65.18	5km
28 Nov	Strathclyde parkrun	21:56	68.80	5km
21 Nov	Strathclyde parkrun	25:12	59.88	5km
14 Nov	Beckton parkrun	22:10	68.07	5km
7 Nov	Strathclyde parkrun	25:57	58.15	5km
1 Nov	Strathaven Run With The Wind 10K SB	44:26	68.60	10km
31 Oct	Strathclyde parkrun	40:10	37.26	5km
30 Oct	3k on the Green PB	12:04	72.31	3km
24 Oct	Strathclyde parkrun	22:10	67.52	5km
10 Oct	Cairn Table Hill Race	52:32	43.24	7.5km
4 Oct	Great Scottish Run Half Marathon SB	1:46:17	62.78	13.1mi
3 Oct	Strathclyde parkrun	26:47	55.88	5km
26 Sep	South Manchester parkrun	23:30	63.69	5km
20 Sep	Cumbernauld 10K	44:45	68.12	10km
19 Sep	Strathclyde parkrun	23:50	62.80	5km
13 Sep	Great North Run	1:56:23	57.33	13.1mi
6 Sep	Clyderunners 10k	49:15	61.89	10km
5 Sep	Edinburgh parkrun	23:04	64.88	5km
29 Aug	Strathclyde parkrun	22:22	66.91	5km
22 Aug	Strathclyde parkrun	25:50	57.93	5km
16 Aug	John Lucas Round Strathaven 50 - Relay Leg 1 SB	1:28:00	62.11	10.8mi
15 Aug	Strathclyde parkrun	22:55	65.31	5km
8 Aug	Strathclyde parkrun	22:06	67.72	5km
1 Aug	Victoria parkrun, Glasgow	22:09	67.57	5km
31 Jul	3k on the green	12:36	69.25	3km
25 Jul	Victoria parkrun, Glasgow	23:00	65.07	5km
11 Jul	Strathclyde parkrun	22:47	65.69	5km
27 Jun	Strathclyde parkrun	22:48	65.64	5km
21 Jun	Men's 10k - Glasgow	48:26	62.93	10km
19 Jun	Run with the Moon	24:22	61.42	5km
11 Jun	Giffnock North Running Festival 10k	50:20	60.56	10km
6 Jun	Strathclyde parkrun	24:53	60.15	5km
24 May	Mull of Kintyre Half Marathon	1:54:59	58.03	13.1mi
16 May	Strathclyde parkrun	25:30	58.69	5km
14 May	Helensburgh 10k	47:58	63.55	10km
9 May	Strathclyde parkrun	23:06	64.79	5km
6 May	Troon Tortoises 10k	49:30	61.58	10km
2 May	Strathclyde parkrun	24:43	60.55	5km
25 Apr	Strathclyde parkrun	23:36	63.42	5km
18 Apr	Strathclyde parkrun	23:00	65.07	5km
12 Apr	Grangemouth Round the Houses 10k	48:37	62.70	10km
11 Apr	Strathclyde parkrun	41:41	35.90	5km
4 Apr	Strathclyde parkrun	24:40	60.67	5km
29 Mar	Kilomathon Scotland SB	1:07:16	60.32	13.1km
28 Mar	Strathclyde parkrun	23:18	64.23	5km
21 Mar	Strathclyde parkrun	23:38	63.33	5km
15 Mar	Alloa Half Marathon	1:53:07	58.99	13.1mi
7 Mar	Strathclyde parkrun	26:57	55.53	5km
28 Feb	Strathclyde parkrun	23:50	62.80	5km
21 Feb	Strathclyde parkrun	25:11	59.43	5km
14 Feb	Strathclyde parkrun	23:28	63.78	5km
30 Jan	Atkins 3k on the Green	13:54	62.77	3km
24 Jan	Strathclyde parkrun	25:59	57.60	5km
17 Jan	Strathclyde parkrun	26:50	55.77	5km
10 Jan	Strathclyde parkrun	25:16	59.23	5km
3 Jan	Strathclyde parkrun	25:48	58.01	5km
1 Jan	Tollcross parkrun, Glasgow - 1100 start	26:22	56.76	5km
1 Jan	Strathclyde parkrun	24:47	60.39	5km
2014		Result	WAVA	Distance
20 Dec	Strathclyde parkrun	24:59	59.90	5km
13 Dec	Strathclyde parkrun	28:58	51.67	5km
29 Nov	Strathclyde parkrun SB	23:14	64.42	5km
15 Nov	Strathclyde parkrun	23:58	62.45	5km
8 Nov	Strathclyde parkrun	24:02	62.27	5km
2 Nov	Strathaven Run With The Wind 10K SB	49:18	61.30	10km
1 Nov	Strathclyde parkrun	40:07	37.01	5km
26 Oct	Jedburgh Half Marathon SB	1:57:05	56.48	13.1mi
18 Oct	Strathclyde parkrun	23:21	63.58	5km
27 Sep	Strathclyde parkrun	23:53	62.16	5km
21 Sep	Cumbernauld 10k	49:43	60.78	10km
13 Sep	Strathclyde parkrun	23:38	62.81	5km
6 Sep	Strathclyde parkrun	23:17	63.76	5km
23 Aug	Strathclyde parkrun	23:34	62.99	5km
17 Aug	John Lucas Memorial ultra run leg 2 PB	1:11:27	59.96	8.64mi
9 Aug	Strathclyde parkrun	24:00	61.85	5km
2 Aug	Pollok parkrun, Glasgow	25:13	58.87	5km
26 Jul	Pollok parkrun, Glasgow	26:03	56.99	5km
19 Jul	Falkirk parkrun	25:44	57.69	5km
12 Jul	Victoria parkrun , Glasgow	24:22	60.92	5km
5 Jul	Victoria parkrun , Glasgow	25:10	58.99	5km
28 Jun	Falkirk parkrun	25:49	57.50	5km
21 Jun	Strathclyde parkrun	37:46	39.31	5km
15 Jun	Men's 10K Glasgow	50:39	59.66	10km
7 Jun	Strathclyde parkrun	24:29	60.63	5km
31 May	Strathclyde parkrun	24:29	60.63	5km
25 May	Edinburgh Half Marathon	2:01:55	54.24	13.1mi
10 May	Strathclyde parkrun	24:22	60.92	5km
3 May	Strathclyde parkrun	24:08	61.51	5km
27 Apr	Balfron 10K	54:40	55.28	10km
12 Apr	Strathclyde parkrun	24:28	60.68	5km
29 Mar	Strathclyde parkrun	24:36	60.35	5km
23 Mar	Liverpool Half Marathon	1:58:20	55.88	13.1mi
16 Mar	Kilomathon Scotland SB	1:11:09	56.54	13.1km
8 Mar	Strathclyde parkrun	25:41	57.80	5km
15 Feb	Strathclyde parkrun	29:18	50.67	5km
1 Feb	Strathclyde parkrun	25:41	57.80	5km
18 Jan	Strathclyde parkrun	25:23	58.48	5km
1 Jan	Strathclyde parkrun	25:08	59.07	5km
2013		Result	WAVA	Distance
28 Dec	Strathclyde Parkrun	26:29	56.05	5km
14 Dec	Strathclyde Parkrun	25:49	57.50	5km
30 Nov	Strathclyde Parkrun	26:23	56.27	5km
9 Nov	The 10k MoRun Glasgow SB	52:32	57.52	10km
6 Oct	Great Scottish Run Half Marathon SB	2:01:42	53.86	13.1mi
22 Sep	Cumbernauld 10k	55:08	54.35	10km
24 Aug	Strathclyde Parkrun	25:23	58.01	5km
27 Jul	Strathclyde Parkrun	25:42	57.30	5km
6 Jul	Strathclyde Parkrun	25:32	57.67	5km
28 Jun	Calderglen Harriers Trail 10k	59:58	49.97	10km
22 Jun	Strathclyde Parkrun SB	24:33	59.98	5km
16 Jun	Men's Health Forum Scotland 10k	53:09	56.37	10km
8 Jun	Strathclyde Parkrun	25:28	57.83	5km
1 Jun	Strathclyde Parkrun	26:12	56.21	5km
26 May	Edinburgh Marathon Hairy Haggis Relay Leg 1 PB	1:16:24	53.35	8.31mi
18 May	Strathclyde Parkrun	25:04	58.75	5km
4 May	Strathclyde Parkrun	38:23	38.37	5km
28 Apr	Balfron 10K	59:21	50.48	10km
20 Apr	Strathclyde Parkrun	26:50	54.88	5km
6 Apr	Temple Newsam Parkrun	27:29	53.58	5km
23 Mar	Strathclyde Parkrun	27:15	54.04	5km
17 Mar	Kilomathon Scotland SB	1:14:19	53.66	13.1km
3 Mar	Buchlyvie 10K	54:02	55.45	10km
23 Feb	Strathclyde Parkrun	24:34	59.94	5km
16 Feb	Strathclyde Parkrun	24:49	59.34	5km
12 Jan	Strathclyde Parkrun	24:44	59.54	5km
1 Jan	Strathclyde Parkrun	26:42	55.15	5km
2012		Result	WAVA	Distance
29 Dec	Strathclyde Parkrun	25:56	56.78	5km
22 Dec	Strathclyde Parkrun	26:23	55.82	5km
8 Dec	Strathclyde Parkrun	29:28	49.98	5km
17 Nov	Strathclyde Parkrun	25:23	58.01	5km
27 Oct	Strathclyde Parkrun SB	25:13	57.93	5km
20 Oct	Durham parkrun	26:20	55.48	5km
13 Oct	Strathclyde Parkrun	25:42	56.84	5km
7 Oct	Bupa Great Edinburgh Run	56:41	52.41	10km
2 Sep	Great Scottish Run 10k SB	53:19	55.72	10km
3 Jun	Mull of Kintyre 10K	56:54	52.21	10km
12 May	Penicuik 10k	56:36	52.49	10km
25 Mar	Sport Relief Fun Run 2012 PB	40:22	52.64	7.2km
2011		Result	WAVA	Distance
27 Nov	RNLI Stirling Reindeer Run SB	51:45	57.41	10km
11 Sep	Cumbernauld 10k	58:11	50.63	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	0.4	0	0	0	0	0	0	0	0	0	0	0	0.4
2025	82	0	0	0	0	0	0	0	0	0	0	0	82
2025	74	0	0	0	0	0	0	0	0	0	0	0	74
2024	9	2	3	9	7	3	1	0	0	1	0	0	34
2024	3.1	2.5	0.8	0.9	0.3	1.2	0.6	2.1	1.5	2	0.9	1	16.9
2024	163	136	173	100	109	112	117	115	108	88	95	106	1421
2024	145	82	110	84	224	193	238	169	164	111	111	123	1756
2023	0	1	1	1	0	3	4	1	0	4	4	3	21
2023	0	0	0	0	0	0	0	0	0	1.6	1.5	1.3	4.4
2023	128	132	147	143	148	127	165	143	133	125	120	161	1673
2023	60	57	75	75	154	92	115	190	122	111	151	131	1336
2022	0	2	0	2	1	2	3	1	0	0	0	0	10
2022	0.1	0	0	0.3	0	0	0.3	0.3	0	0	0	0	0.9
2022	90	43	97	89	94	86	100	103	83	81	76	113	1055
2022	23	0	35	13	30	27	31	8	6	0	4	0	175
2021	3	0	1	1	3	4	9	5	2	0	0	1	30
2021	0	0	0	0.1	0.4	0.2	0.5	0.3	0	0	0	0	1.4
2021	115	95	88	101	100	88	96	92	97	108	112	140	1232
2021	4	0	22	10	13	19	8	29	47	30	5	0	187
2020	0	0	4	14	8	1	2	1	0	0	0	0	29
2020	1.5	1.5	1.3	0	0	0	0	0	0.2	0.2	0	0	4.7
2020	108	110	110	130	127	117	124	113	100	115	108	119	1381
2020	56	37	24	8	66	56	56	84	32	25	10	9	464
2019	0	0	0	1	0	0	0	3	0	0	0	0	4
2019	0.4	0.5	1.8	1.1	2	1.3	1.5	2.4	1.5	2.6	1.7	2.4	19.1
2019	93	88	95	86	76	55	64	60	73	56	66	125	937
2019	37	35	43	57	72	91	115	96	53	72	58	27	756
2018	0	0	4	0	0	0	0	0	0	5	3	0	12
2018	0	0	0	0.3	0.8	2.1	1.1	1	0.9	1.3	1.2	0.6	9.3
2018	80	97	107	117	81	50	82	65	99	80	65	127	1050
2018	42	22	39	16	37	39	67	53	66	68	75	10	533
2017	0	0	0	0	0	0	0.3	0	0	0	0	0	0.3
2017	125	118	98	128	88	78	108	102	101	81	63	117	1206
2017	0	0	0	0	0	0	0	0	0	3	0	0	3
2016	127	138	91	94	69	66	96	123	98	106	47	135	1191
2015	71	82	91	71	89	65	70	91	78	79	87	157	1032
2014	51	58	70	65	69	84	87	95	62	46	56	39	782
2013	29	20	37	27	45	55	50	62	85	50	44	51	556
2012	25	25	22	35	23	19	18	26	36	23	28	27	307
2011	0	0	0	0	0	0	8	26	16	17	34	10	112

Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
4.9mi, 45:04 Run - General 1) 1mi - 9:09(9:09/mi) 123/145bpm [1125b/mi] 90cal 6.56/7.97mph 2) 1mi - 8:41(8:41/mi) 127/146bpm [1103b/mi] 79cal 6.91/7.62mph 3) 1mi - 9:03(9:03/mi) 133/143bpm [1205b/mi] 91cal 6.62/7.58mph 4) 1mi - 9:32(9:32/mi) 135/147bpm [1287b/mi] 96cal 6.29/7.12mph 5) 0.87mi - 8:34(9:53/mi) 134/139bpm [1323b/mi] 82cal 6.08/6.39mph 6) 0.01mi - 4(12:15/mi) 130/130bpm [1593b/mi] 4.9/6.07mph Add a comment 13.9mi, 50:05 Bike - Spinning 1) 0mi - 5:00(0/mi) 77/85bpm [INFb/mi] 10cal 2) 0mi - 40:00(0/mi) 118/140bpm [INFb/mi] 269cal 3) 0mi - 5:00(0/mi) 132/147bpm [INFb/mi] 41cal 4) 0mi - 5(0/mi) 108/108bpm [INFb/mi] Add a comment	4.2mi, 33:31 Run - General 1) 1mi - 8:35(8:35/mi) 130/141bpm [1115b/mi] 97cal 6.99/7.31mph 2) 0.12mi - 1:25(11:38/mi) 127/144bpm [1478b/mi] 13cal 5.15/7.12mph 3) 1mi - 7:59(7:59/mi) 147/156bpm [1174b/mi] 99cal 7.51/7.87mph 4) 1mi - 7:42(7:42/mi) 155/162bpm [1193b/mi] 102cal 7.8/8.31mph 5) 1mi - 7:33(7:33/mi) 163/167bpm [1232b/mi] 104cal 7.94/8.81mph 6) 0.04mi - 17(6:15/mi) 167/168bpm [1043b/mi] 3cal 9.6/9.29mph Add a comment	5.4mi, 50:07 Run - General 1) 1mi - 8:46(8:46/mi) 124/138bpm [1086b/mi] 85cal 6.85/7.31mph 2) 1mi - 8:45(8:45/mi) 125/144bpm [1093b/mi] 79cal 6.86/7.6mph 3) 1mi - 9:01(9:01/mi) 133/139bpm [1200b/mi] 93cal 6.65/7.56mph 4) 1mi - 9:56(9:56/mi) 135/140bpm [1342b/mi] 107cal 6.04/6.91mph 5) 1mi - 9:28(9:28/mi) 136/140bpm [1287b/mi] 97cal 6.34/6.82mph 6) 0.4mi - 4:04(10:10/mi) 133/140bpm [1352b/mi] 36cal 5.9/6.45mph 7) 0.01mi - 7(12:55/mi) 128/129bpm [1654b/mi] 4.64/5.61mph Add a comment	3.2mi, 27:19 Run - General 1) 1mi - 8:49(8:49/mi) 132/138bpm [1165b/mi] 96cal 6.8/8.79mph 2) 1mi - 8:33(8:33/mi) 139/142bpm [1188b/mi] 100cal 7.02/7.22mph 3) 1mi - 8:07(8:07/mi) 145/153bpm [1177b/mi] 99cal 7.39/7.78mph 4) 0.24mi - 1:50(7:43/mi) 152/156bpm [1172b/mi] 23cal 7.78/8.12mph Add a comment 0.5mi, 36:13 Swim - General 1) 0.45mi - 36:13(1:19:40/mi) 183cal 18/rpm 2.28/5.05mph Add a comment 13.4mi, 50:22 Bike - Spinning 1) 0mi - 50:22(0/mi) 102/129bpm [INFb/mi] 231cal Add a comment	4.1mi, 33:37 Run - General 1) 0.99mi - 10:00(10:07/mi) 128/143bpm [1295b/mi] 102cal 5.93/7.41mph 2) 1mi - 7:20(7:20/mi) 145/154bpm [1062b/mi] 38cal 8.19/9.66mph 3) 1mi - 7:25(7:25/mi) 157/163bpm [1163b/mi] 38cal 8.1/8.56mph 4) 1mi - 8:01(8:01/mi) 161/168bpm [1289b/mi] 41cal 7.49/8.7mph 5) 0.11mi - 48(7:33/mi) 170/172bpm [1284b/mi] 4cal 7.94/7.93mph 6) 0.01mi - 4(11:22/mi) 170/170bpm [1933b/mi] 5.28/7.39mph Add a comment	9.8mi, 36:20 Bike - Turbo Trainer Add a comment 7.5mi, 1:11:37 Run - General 1) 1mi - 9:20(9:20/mi) 124/135bpm [1157b/mi] 93cal 6.43/6.91mph 2) 1mi - 8:37(8:37/mi) 128/138bpm [1103b/mi] 86cal 6.96/7.51mph 3) 1mi - 8:50(8:50/mi) 133/138bpm [1175b/mi] 92cal 6.79/7.66mph 4) 1mi - 9:28(9:28/mi) 134/139bpm [1269b/mi] 99cal 6.34/7.39mph 5) 1mi - 9:47(9:47/mi) 135/139bpm [1320b/mi] 97cal 6.14/7.24mph 6) 1mi - 10:03(10:03/mi) 138/143bpm [1387b/mi] 101cal 5.97/6.78mph 7) 1mi - 10:16(10:16/mi) 137/144bpm [1407b/mi] 97cal 5.84/6.64mph 8) 0.53mi - 5:16(9:59/mi) 138/147bpm [1378b/mi] 50cal 6.01/6.7mph Add a comment	-
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
6.3mi, 1:00:19 Run - General 1) 1mi - 9:39(9:39/mi) 121/133bpm [1167b/mi] 90cal 6.22/6.89mph 2) 1mi - 9:02(9:02/mi) 128/138bpm [1156b/mi] 90cal 6.64/7.03mph 3) 1mi - 8:58(8:58/mi) 125/134bpm [1121b/mi] 78cal 6.69/6.97mph 4) 1mi - 9:28(9:28/mi) 131/140bpm [1240b/mi] 90cal 6.34/6.95mph 5) 1mi - 10:19(10:19/mi) 135/139bpm [1393b/mi] 101cal 5.82/6.68mph 6) 1mi - 9:55(9:55/mi) 133/140bpm [1319b/mi] 89cal 6.05/6.78mph 7) 0.27mi - 2:39(9:57/mi) 134/138bpm [1333b/mi] 24cal 6.03/6.93mph 8) 0.02mi - 19(13:08/mi) 130/131bpm [1707b/mi] 2cal 4.57/6.03mph Add a comment 14mi, 53:37 Bike - Spinning 1) 14.04mi - 53:37(3:49/mi) 623cal 15.71/0mph Add a comment	3.3mi, 29:40 Run - General 1) 1mi - 9:21(9:21/mi) 133/151bpm [1245b/mi] 105cal 6.41/8.08mph 2) 0.07mi - 39(8:43/mi) 141/143bpm [1228b/mi] 7cal 6.89/6.59mph 3) 1mi - 8:56(8:56/mi) 139/150bpm [1241b/mi] 103cal 6.72/7.68mph 4) 1mi - 8:38(8:38/mi) 145/153bpm [1251b/mi] 100cal 6.95/8.2mph 5) 0.25mi - 2:06(8:35/mi) 151/155bpm [1296b/mi] 24cal 6.99/7.53mph Add a comment	0mi, 41:13 Cross - Strength 1) 0mi - 41:13(0/mi) 77/105bpm [INFb/mi] 97cal Add a comment 6.2mi, 48:24 Run - General 1) 1mi - 7:44(7:44/mi) 140/147bpm [1083b/mi] 91cal 7.75/8.52mph 2) 1mi - 8:20(8:20/mi) 152/156bpm [1265b/mi] 106cal 7.21/7.74mph 3) 1mi - 8:56(8:56/mi) 151/158bpm [1349b/mi] 110cal 6.72/8.14mph 4) 1mi - 6:59(6:59/mi) 152/157bpm [1062b/mi] 88cal 8.59/9.25mph 5) 1mi - 7:35(7:35/mi) 160/162bpm [1212b/mi] 100cal 7.92/8.62mph 6) 1mi - 7:26(7:26/mi) 162/166bpm [1205b/mi] 99cal 8.07/8.37mph 7) 0.2mi - 1:24(6:51/mi) 167/169bpm [1145b/mi] 19cal 8.75/8.77mph Add a comment	12.9mi, 47:16 Bike - Spinning 1) 0mi - 46:00(0/mi) 100/124bpm [INFb/mi] 215cal Add a comment	12mi, 58:47 Bike - Turbo Trainer 1) 0mi - 5:00(0/mi) 105/152bpm [INFb/mi] 30cal 2) 0mi - 2:00(0/mi) 115/122bpm [INFb/mi] 13cal 3) 0mi - 2:00(0/mi) 122/125bpm [INFb/mi] 16cal 4) 0mi - 1:00(0/mi) 126/135bpm [INFb/mi] 8cal 5) 0mi - 30(0/mi) 122/123bpm [INFb/mi] 3cal 6) 0mi - 30(0/mi) 120/123bpm [INFb/mi] 3cal 7) 0mi - 2:00(0/mi) 127/135bpm [INFb/mi] 17cal 8) 0mi - 2:00(0/mi) 134/141bpm [INFb/mi] 19cal 9) 0mi - 2:00(0/mi) 122/126bpm [INFb/mi] 14cal 10) 0mi - 2:00(0/mi) 117/122bpm [INFb/mi] 12cal 11) 0mi - 2:00(0/mi) 126/132bpm [INFb/mi] 15cal 12) 0mi - 2:00(0/mi) 132/136bpm [INFb/mi] 17cal 13) 0mi - 2:00(0/mi) 127/132bpm [INFb/mi] 15cal 14) 0mi - 2:00(0/mi) 122/129bpm [INFb/mi] 13cal 15) 0mi - 2:00(0/mi) 131/137bpm [INFb/mi] 16cal 16) 0mi - 2:00(0/mi) 136/139bpm [INFb/mi] 18cal 17) 0mi - 2:00(0/mi) 130/138bpm [INFb/mi] 15cal 18) 0mi - 2:00(0/mi) 124/133bpm [INFb/mi] 12cal 19) 0mi - 2:00(0/mi) 134/141bpm [INFb/mi] 17cal 20) 0mi - 2:00(0/mi) 140/143bpm [INFb/mi] 19cal 21) 0mi - 2:00(0/mi) 136/140bpm [INFb/mi] 17cal 22) 0mi - 2:00(0/mi) 130/134bpm [INFb/mi] 14cal 23) 0mi - 2:00(0/mi) 139/144bpm [INFb/mi] 18cal 24) 0mi - 2:00(0/mi) 143/146bpm [INFb/mi] 20cal 25) 0mi - 2:00(0/mi) 138/146bpm [INFb/mi] 17cal 26) 0mi - 2:00(0/mi) 131/137bpm [INFb/mi] 14cal 27) 0mi - 2:00(0/mi) 140/148bpm [INFb/mi] 18cal 28) 0mi - 2:00(0/mi) 145/150bpm [INFb/mi] 20cal 29) 0mi - 2:00(0/mi) 141/145bpm [INFb/mi] 18cal 30) 0mi - 1:47(0/mi) 137/139bpm [INFb/mi] 14cal Add a comment 3.7mi, 28:21 Run - General 1) 1mi - 8:30(8:30/mi) 133/156bpm [1130b/mi] 91cal 7.06/8.79mph 2) 0.21mi - 1:30(7:01/mi) 155/158bpm [1087b/mi] 19cal 8.56/8.83mph 3) 1mi - 7:13(7:13/mi) 158/163bpm [1139b/mi] 96cal 8.32/9.12mph 4) 1mi - 7:24(7:24/mi) 164/172bpm [1214b/mi] 102cal 8.1/8.58mph 5) 0.51mi - 3:44(7:15/mi) 168/173bpm [1218b/mi] 53cal 8.27/8.54mph Add a comment	5mi, 58:34 Run - General 1) 1mi - 12:58(12:58/mi) 109/128bpm [1414b/mi] 92cal 4.63/8.85mph 2) 1mi - 12:15(12:15/mi) 118/135bpm [1446b/mi] 97cal 4.9/6.78mph 3) 1mi - 11:10(11:10/mi) 124/134bpm [1385b/mi] 99cal 5.37/6.8mph 4) 1mi - 11:40(11:40/mi) 121/133bpm [1411b/mi] 89cal 5.14/6.68mph 5) 0.95mi - 10:31(11:06/mi) 125/136bpm [1387b/mi] 93cal 5.41/6.87mph 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
12.3mi, 47:13 Bike - Spinning 1) 0mi - 46:55(0/mi) 111/135bpm [INFb/mi] 274cal Add a comment 4mi, 38:37 Run - General 1) 1mi - 9:29(9:29/mi) 121/131bpm [1148b/mi] 87cal 6.32/6.66mph 2) 1mi - 9:29(9:29/mi) 125/136bpm [1185b/mi] 89cal 6.33/6.72mph 3) 1mi - 9:47(9:47/mi) 135/143bpm [1322b/mi] 106cal 6.13/6.72mph 4) 1mi - 9:48(9:48/mi) 136/144bpm [1332b/mi] 103cal 6.13/6.66mph 5) 0.01mi - 4(14:22/mi) 129/130bpm [1854b/mi] 4.17/5.87mph Add a comment	4.4mi, 37:49 Run - General 1) 1mi - 9:43(9:43/mi) 118/138bpm [1146b/mi] 85cal 6.18/8.6mph 2) 0.04mi - 17(8:05/mi) 133/134bpm [1074b/mi] 3cal 7.43/7.85mph 3) 0.61mi - 5:00(8:10/mi) 130/140bpm [1061b/mi] 50cal 7.35/8.2mph 4) 0.37mi - 3:00(8:07/mi) 128/141bpm [1039b/mi] 29cal 7.39/8.16mph 5) 0.62mi - 5:00(8:08/mi) 132/143bpm [1073b/mi] 53cal 7.38/8.2mph 6) 0.37mi - 3:00(8:11/mi) 132/144bpm [1079b/mi] 30cal 7.34/8.75mph 7) 0.62mi - 5:00(8:07/mi) 136/145bpm [1105b/mi] 52cal 7.39/8.64mph 8) 0.36mi - 3:00(8:16/mi) 136/147bpm [1125b/mi] 29cal 7.25/8.35mph 9) 0.42mi - 3:49(9:03/mi) 133/156bpm [1204b/mi] 35cal 6.63/8.08mph Add a comment	6.2mi, 1:00:04 Run - General 1) 1mi - 9:24(9:24/mi) 123/139bpm [1156b/mi] 96cal 6.39/7.12mph 2) 1mi - 9:01(9:01/mi) 127/138bpm [1145b/mi] 87cal 6.65/7.1mph 3) 1mi - 9:23(9:23/mi) 133/140bpm [1247b/mi] 99cal 6.4/6.97mph 4) 1mi - 9:11(9:11/mi) 135/138bpm [1240b/mi] 100cal 6.53/6.93mph 5) 1mi - 10:03(10:03/mi) 134/140bpm [1348b/mi] 98cal 5.97/6.49mph 6) 1mi - 10:54(10:54/mi) 136/143bpm [1482b/mi] 106cal 5.51/6.62mph 7) 0.21mi - 2:04(9:46/mi) 131/136bpm [1280b/mi] 16cal 6.14/7.01mph 8) 0.01mi - 4(11:30/mi) 130/130bpm [1496b/mi] 5.21/6.1mph Add a comment 0mi, 43:52 Cross - Strength 1) 0mi - 43:52(0/mi) 77/113bpm [INFb/mi] 104cal Add a comment	0.4mi, 37:25 Swim - General 1) 0.4mi - 37:25(1:34:05/mi) 168cal 18/rpm 2.22/3.93mph Add a comment 13mi, 47:24 Bike - Spinning 1) 0mi - 5:00(0/mi) 83/104bpm [INFb/mi] 14cal 2) 0mi - 40:00(0/mi) 115/144bpm [INFb/mi] 251cal 3) 0mi - 2:23(0/mi) 111/126bpm [INFb/mi] 11cal 4) 0mi - 1(0/mi) 96/96bpm [INFb/mi] Add a comment	4.2mi, 33:00 Run - General 1) 1mi - 9:35(9:35/mi) 124/131bpm [1189b/mi] 94cal 6.26/7.12mph 2) 0.04mi - 25(10:42/mi) 121/123bpm [1295b/mi] 3cal 5.61/6.05mph 3) 1mi - 7:28(7:28/mi) 141/153bpm [1052b/mi] 88cal 8.04/8.52mph 4) 1mi - 7:28(7:28/mi) 154/158bpm [1150b/mi] 99cal 8.03/8.37mph 5) 1mi - 7:19(7:19/mi) 160/164bpm [1170b/mi] 100cal 8.21/8.64mph 6) 0.11mi - 42(6:38/mi) 165/166bpm [1093b/mi] 10cal 9.05/8.87mph 7) 0.01mi - 4(6:14/mi) 165/165bpm [1027b/mi] 9.64/8.89mph Add a comment	12.2mi, 2:00:03 Run - General 1) 1mi - 9:06(9:06/mi) 123/137bpm [1120b/mi] 92cal 6.59/6.99mph 2) 1mi - 8:59(8:59/mi) 133/140bpm [1195b/mi] 99cal 6.68/7.41mph 3) 1mi - 8:38(8:38/mi) 137/147bpm [1182b/mi] 98cal 6.95/7.37mph 4) 1mi - 9:18(9:18/mi) 138/146bpm [1284b/mi] 102cal 6.45/7.1mph 5) 1mi - 9:41(9:41/mi) 137/146bpm [1327b/mi] 100cal 6.19/7.03mph 6) 1mi - 9:58(9:58/mi) 140/161bpm [1394b/mi] 106cal 6.02/6.51mph 7) 1mi - 9:43(9:43/mi) 138/144bpm [1342b/mi] 93cal 6.17/6.85mph 8) 1mi - 10:02(10:02/mi) 137/140bpm [1375b/mi] 90cal 5.98/6.07mph 9) 1mi - 10:09(10:09/mi) 136/140bpm [1381b/mi] 85cal 5.91/7.49mph 10) 1mi - 10:35(10:35/mi) 138/146bpm [1460b/mi] 94cal 5.67/6.49mph 11) 1mi - 10:41(10:41/mi) 136/139bpm [1454b/mi] 88cal 5.61/5.7mph 12) 1mi - 10:37(10:37/mi) 136/139bpm [1443b/mi] 84cal 5.65/5.93mph 13) 0.22mi - 2:32(11:29/mi) 136/140bpm [1562b/mi] 21cal 5.22/5.66mph 14) 0mi - 3(18:34/mi) 132/132bpm [2450b/mi] 3.23/4.93mph 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
11.3mi, 42:20 Bike - Spinning 1) 0mi - 5:00(0/mi) 90/110bpm [INFb/mi] 16cal 2) 0mi - 37:16(0/mi) 114/136bpm [INFb/mi] 227cal 3) 0mi - 2(0/mi) 91/91bpm [INFb/mi] 4) 0mi - 2(0/mi) 91/91bpm [INFb/mi] Add a comment 6mi, 55:41 Run - General 1) 1mi - 9:42(9:42/mi) 121/135bpm [1174b/mi] 89cal 6.18/7.08mph 2) 1mi - 8:42(8:42/mi) 123/136bpm [1070b/mi] 76cal 6.89/7.2mph 3) 1mi - 8:51(8:51/mi) 125/132bpm [1106b/mi] 78cal 6.78/7.43mph 4) 1mi - 9:48(9:48/mi) 132/143bpm [1293b/mi] 96cal 6.12/6.93mph 5) 1mi - 9:28(9:28/mi) 132/140bpm [1249b/mi] 90cal 6.34/7.03mph 6) 0.97mi - 9:11(9:27/mi) 134/140bpm [1267b/mi] 89cal 6.35/7.45mph Add a comment	5.5mi, 43:13 Run - General 1) 1mi - 9:31(9:31/mi) 118/137bpm [1123b/mi] 85cal 6.31/8.01mph 2) 0.06mi - 29(8:21/mi) 135/137bpm [1127b/mi] 5cal 7.19/7.03mph 3) 0.62mi - 5:00(8:02/mi) 134/148bpm [1077b/mi] 61cal 7.46/8.54mph 4) 0.4mi - 3:00(7:34/mi) 121/150bpm [915b/mi] 38cal 7.93/10.21mph 5) 0.7mi - 5:00(7:08/mi) 129/157bpm [920b/mi] 68cal 8.41/10.06mph 6) 0.42mi - 3:00(7:09/mi) 139/155bpm [993b/mi] 34cal 8.4/9.68mph 7) 0.68mi - 5:00(7:22/mi) 142/158bpm [1046b/mi] 60cal 8.14/10.33mph 8) 0.42mi - 3:00(7:04/mi) 146/160bpm [1032b/mi] 35cal 8.49/11.37mph 9) 0.73mi - 5:00(6:53/mi) 146/163bpm [1005b/mi] 58cal 8.72/10.75mph 10) 0.33mi - 3:00(9:08/mi) 132/164bpm [1205b/mi] 25cal 6.57/9.02mph 11) 0.13mi - 1:13(9:43/mi) 131/134bpm [1272b/mi] 11cal 6.18/6.2mph Add a comment	4.8mi, 46:23 Run - General 1) 1mi - 9:43(9:43/mi) 118/129bpm [1146b/mi] 88cal 6.18/6.95mph 2) 1mi - 9:09(9:09/mi) 130/134bpm [1189b/mi] 95cal 6.56/6.93mph 3) 1mi - 9:21(9:21/mi) 131/138bpm [1225b/mi] 94cal 6.42/7.12mph 4) 1mi - 9:41(9:41/mi) 130/138bpm [1259b/mi] 94cal 6.19/7.35mph 5) 0.83mi - 8:29(10:10/mi) 132/139bpm [1342b/mi] 80cal 5.9/6.45mph Add a comment 0mi, 33:50 Cross - Strength 1) 0mi - 33:50(0/mi) 74/94bpm [INFb/mi] 73cal Add a comment	12.2mi, 45:12 Bike - Spinning 1) 0mi - 3:00(0/mi) 78/82bpm [INFb/mi] 6cal 2) 0mi - 3:00(0/mi) 107/114bpm [INFb/mi] 17cal 3) 0mi - 1:00(0/mi) 94/107bpm [INFb/mi] 4cal 4) 0mi - 3:00(0/mi) 102/109bpm [INFb/mi] 15cal 5) 0mi - 1:00(0/mi) 95/108bpm [INFb/mi] 3cal 6) 0mi - 3:00(0/mi) 102/108bpm [INFb/mi] 14cal 7) 0mi - 1:00(0/mi) 95/107bpm [INFb/mi] 4cal 8) 0mi - 1:00(0/mi) 89/91bpm [INFb/mi] 3cal 9) 0mi - 1:00(0/mi) 93/96bpm [INFb/mi] 4cal 10) 0mi - 1:00(0/mi) 99/102bpm [INFb/mi] 4cal 11) 0mi - 1:00(0/mi) 108/111bpm [INFb/mi] 5cal 12) 0mi - 1:00(0/mi) 95/110bpm [INFb/mi] 3cal 13) 0mi - 1:00(0/mi) 87/89bpm [INFb/mi] 3cal 14) 0mi - 1:00(0/mi) 95/99bpm [INFb/mi] 4cal 15) 0mi - 1:00(0/mi) 98/103bpm [INFb/mi] 4cal 16) 0mi - 1:00(0/mi) 108/110bpm [INFb/mi] 5cal 17) 0mi - 1:00(0/mi) 96/110bpm [INFb/mi] 4cal 18) 0mi - 1:00(0/mi) 87/90bpm [INFb/mi] 3cal 19) 0mi - 1:00(0/mi) 93/94bpm [INFb/mi] 3cal 20) 0mi - 1:00(0/mi) 103/107bpm [INFb/mi] 4cal 21) 0mi - 1:00(0/mi) 112/115bpm [INFb/mi] 5cal 22) 0mi - 1:00(0/mi) 97/113bpm [INFb/mi] 4cal 23) 0mi - 3:00(0/mi) 111/119bpm [INFb/mi] 15cal 24) 0mi - 1:00(0/mi) 103/117bpm [INFb/mi] 4cal 25) 0mi - 3:00(0/mi) 117/125bpm [INFb/mi] 18cal 26) 0mi - 1:00(0/mi) 107/117bpm [INFb/mi] 4cal 27) 0mi - 3:00(0/mi) 119/124bpm [INFb/mi] 19cal 28) 0mi - 1:00(0/mi) 107/121bpm [INFb/mi] 4cal 29) 0mi - 3:00(0/mi) 88/99bpm [INFb/mi] 6cal 30) 0mi - 12(0/mi) 86/86bpm [INFb/mi] Add a comment	0.2mi, 2:34 Run - General 1) 0.23mi - 2:34(11:21/mi) 106/115bpm [1203b/mi] 20cal 5.29/6.01mph Add a comment 3mi, 24:29 Run - General 1) 1mi - 8:28(8:28/mi) 130/144bpm [1100b/mi] 95cal 7.09/8.14mph 2) 1mi - 8:38(8:38/mi) 144/150bpm [1244b/mi] 107cal 6.95/8.22mph 3) 0.96mi - 7:23(7:39/mi) 148/155bpm [1133b/mi] 95cal 7.84/8.75mph Add a comment	13.6mi, 2:11:36 Run - General 1) 1mi - 9:46(9:46/mi) 122/136bpm [1192b/mi] 97cal 6.14/6.85mph 2) 1mi - 9:00(9:00/mi) 127/132bpm [1144b/mi] 87cal 6.66/7.03mph 3) 1mi - 10:19(10:19/mi) 131/144bpm [1350b/mi] 102cal 5.82/7.22mph 4) 1mi - 10:04(10:04/mi) 132/138bpm [1328b/mi] 99cal 5.96/6.49mph 5) 1mi - 9:49(9:49/mi) 133/138bpm [1305b/mi] 101cal 6.12/6.32mph 6) 1mi - 9:52(9:52/mi) 135/139bpm [1333b/mi] 96cal 6.08/6.3mph 7) 1mi - 9:55(9:55/mi) 133/139bpm [1318b/mi] 89cal 6.05/6.99mph 8) 1mi - 9:45(9:45/mi) 128/141bpm [1248b/mi] 78cal 6.15/7.2mph 9) 1mi - 9:10(9:10/mi) 132/136bpm [1209b/mi] 81cal 6.55/7.08mph 10) 1mi - 9:01(9:01/mi) 134/140bpm [1208b/mi] 80cal 6.66/7.2mph 11) 1mi - 9:55(9:55/mi) 126/139bpm [1250b/mi] 71cal 6.05/7.31mph 12) 1mi - 10:02(10:02/mi) 137/144bpm [1374b/mi] 97cal 5.98/7.83mph 13) 1mi - 9:29(9:29/mi) 143/152bpm [1357b/mi] 104cal 6.33/6.85mph 14) 0.59mi - 5:29(9:18/mi) 146/154bpm [1358b/mi] 64cal 6.45/7.45mph 15) 0mi - 1(30:11/mi) 153/153bpm [4617b/mi] 1.99/6.76mph Add a comment	-

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