Sjjh

Last on at 11pm, 10th Nov 2024

M40 Renfrewshire

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About Me
Started running slowly at the end of 2010 to lose some weight, managed this and shed a few stone and my times improved quickly. 2010 - A few parkruns and 10k debut in November finished in 56:46! 2011 - Similar level of activity but the weight started shifting, three 10k's going faste each time, the last 10k of the year was the same as 2010 and did it in 48:49! 2012 - Got a bit more serious and did 5 half marathon's this year, October PB of 1:40:20, 10k times also tumbled and went sub 45 a few weeks after the October half. 12 minutes faster than debut in 2010. 2013 - Joined Kilbarchan AAC at the beginning of 2013 and really reaped the benefit of regular training sessions, before it was more of when I could manage it type of training. Competing in nearly 40 races over the year and had a good debut XC season. Highlights were 10 miler in April in just over 71 minutes and sub 42 min 10k in June. 2014 - Now getting in much more regular training and the weekly mileage is almost always 40 since the beginning of December 2013. All races so far have been a PB including a 1:32:04 half marathon at Balloch to Clydebank at the beginning of March. Spent the summer training for Glenmore 12 where I placed 3rd male and ran 64.52 miles in 12 hours. Now focusing on speed work over the winter. 2015 - A few niggles over the winter so didn't get the training in i wanted to. January started a bit better and have put together some good weeks including a marathon (debut) training run in 3:44:33. Completed the Hoka Highland Fling 53 mile ultra in 10:53, see blog for full details. New focus on 5 Show More...

About Me

Started running slowly at the end of 2010 to lose some weight, managed this and shed a few stone and my times improved quickly.
2010 - A few parkruns and 10k debut in November finished in 56:46!
2011 - Similar level of activity but the weight started shifting, three 10k's going faste each time, the last 10k of the year was the same as 2010 and did it in 48:49!
2012 - Got a bit more serious and did 5 half marathon's this year, October PB of 1:40:20, 10k times also tumbled and went sub 45 a few weeks after the October half. 12 minutes faster than debut in 2010.
2013 - Joined Kilbarchan AAC at the beginning of 2013 and really reaped the benefit of regular training sessions, before it was more of when I could manage it type of training. Competing in nearly 40 races over the year and had a good debut XC season.
Highlights were 10 miler in April in just over 71 minutes and sub 42 min 10k in June.
2014 - Now getting in much more regular training and the weekly mileage is almost always 40 since the beginning of December 2013. All races so far have been a PB including a 1:32:04 half marathon at Balloch to Clydebank at the beginning of March. Spent the summer training for Glenmore 12 where I placed 3rd male and ran 64.52 miles in 12 hours. Now focusing on speed work over the winter.
2015 - A few niggles over the winter so didn't get the training in i wanted to. January started a bit better and have put together some good weeks including a marathon (debut) training run in 3:44:33. Completed the Hoka Highland Fling 53 mile ultra in 10:53, see blog for full details. New focus on 5

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Recent Blogs
Why I have been MIA	Jul 2022
Building the foundation	Jun 2019
Back on the marathon horse	Jun 2019
Loch Ness Marathon	Sep 2018
Carrying on the Loch Ness journey	Aug 2018

My parkrun
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Recent Training
25th Dec	General	5.6mi	44:03
15th Dec	General	7mi	1:02:05
13th Dec	General	9.1mi	1:20:00
3rd Dec	General	5.4mi	44:50
2nd Dec	General	6.4mi	56:54

12 Month Benchmarks	Run
Mile	6:58
5k	23:29
5mi	39:19
10k	50:08
10mi	1:21:52
Half	1:54:42

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	PB	WB
1mi	1						5:45 66.11							5:45 5:45/mi	66.11
3km	6						12:03 62.51	11:43 64.50	11:10 67.68	12:12 62.52				11:10 5:59/mi	67.68
2mi	2						13:04 62.13	13:01 62.58						13:01 6:30/mi	62.58
4km	13				17:21 58.67	18:36 54.79	17:28 58.47	16:21 62.66						16:21 6:35/mi	62.66
2.7mi	4				18:00 61.68	17:28 63.63	17:44 62.80	17:15 64.77						17:15 6:23/mi	64.77
5km	152	27:53 46.08	23:33 54.56	21:42 59.22	20:36 62.38	20:26 62.96	20:14 63.71	19:31 66.26	19:37 65.92	19:35 66.68	19:12 68.46	22:19 58.90	20:59 63.55	19:12 6:11/mi	68.46
3.1mi	3				21:09 61.65		21:16 61.49			21:28 61.70				21:09 6:43/mi	61.70
4mi	1				30:13 55.32									30:13 7:33/mi	55.32
7km	2						32:35 56.10							32:35 7:29/mi	56.10
4.5mi	1						32:03 59.08							32:03 7:07/mi	59.08
8km	2						34:35 60.69							34:35 6:57/mi	60.69
5mi	9			36:55 57.07	35:50 58.79	33:20 63.20		33:34 63.01	31:42 66.72					31:42 6:20/mi	66.72
5.5mi	3			39:43 58.57	37:39 61.79		37:51 61.57							37:39 6:51/mi	61.79
5.8mi	1							42:34 58.47						42:34 7:17/mi	58.47
9.8km	1									40:22 64.31				40:22 6:40/mi	64.31
10km	41	56:46 46.51	48:49 54.08	44:46 58.97	41:42 63.31	43:00 61.42	43:02 61.44	41:14 64.24	41:05 64.47	45:09 59.01	41:12 64.93			41:05 6:37/mi	64.93
12km	2					57:24 55.84	56:58 56.27							56:58 7:38/mi	56.27
12.5km	4			59:35 56.18	58:15 57.47		56:53 58.86				53:43 62.82			53:43 6:55/mi	62.82
8.5mi	1								1:04:16 57.58					1:04:16 7:34/mi	57.58
10mi	2				1:11:13 61.43				1:08:01 64.57					1:08:01 6:48/mi	64.57
13.1mi	13			1:40:20 57.78	1:37:13 59.63	1:32:04 62.97		1:34:59 61.11	1:33:07 62.44	1:35:17 61.18	1:29:38 65.26			1:29:38 6:51/mi	65.26
26.2mi	3						3:44:33 54.14			3:14:38 62.80	3:34:05 57.29			3:14:38 7:26/mi	62.80
50mi	1					8:50:00 50.57								8:50:00 10:36/mi	50.57
53mi	1						10:53:33 44.34							10:53:33 12:20/mi	44.34

2021		Result	WAVA	Distance
4 Sep	Linwood parkrun	21:33	61.88	5km
28 Aug	Greenock parkrun	21:16	62.71	5km
14 Aug	Linwood parkrun SB	20:59	63.55	5km
2020		Result	WAVA	Distance
29 Feb	Levengrove parkrun SB	22:19	58.90	5km
2019		Result	WAVA	Distance
9 Nov	Dean Castle Country Park parkrun	20:58	62.69	5km
2 Nov	Greenock parkrun	20:21	64.59	5km
12 Oct	Dalby Forest parkrun	21:45	60.43	5km
6 Oct	Chester Marathon SB	3:34:05	57.29	26.2mi
5 Oct	Delamere parkrun	23:07	56.86	5km
28 Sep	Greenock parkrun PB	19:12	68.46	5km
14 Sep	Greenock parkrun	21:47	60.34	5km
8 Sep	Kilmacolm Half Marathon PB	1:29:38	65.26	13.1mi
24 Aug	Linwood parkrun	19:23	67.81	5km
18 Aug	Paisley 10K SB	41:12	64.93	10km
3 Aug	Greenock parkrun	19:40	66.84	5km
13 Jul	Girvan Prom parkrun	20:53	62.94	5km
6 Jul	Lochore Meadows parkrun	21:07	62.25	5km
22 Jun	Linwood parkrun	21:05	62.35	5km
9 Jun	Roon the Toon 10k	44:33	60.05	10km
8 Jun	Drumchapel parkrun	22:51	57.52	5km
1 Jun	Linwood parkrun	20:26	64.33	5km
18 May	Greenock parkrun	20:43	63.45	5km
20 Apr	Springburn parkrun, Glasgow	20:10	65.18	5km
13 Apr	Greenock parkrun	21:39	60.71	5km
10 Mar	Balloch to Clydebank Half Marathon			13.1mi
2 Mar	Victoria parkrun, Glasgow	19:25	67.25	5km
16 Feb	Kirkcaldy parkrun	20:03	65.13	5km
10 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	53:43	62.82	12.5km
19 Jan	Linwood parkrun	22:03	59.22	5km
5 Jan	Greenock parkrun	20:54	62.48	5km
1 Jan	Greenock parkrun	20:12	64.64	5km
2018		Result	WAVA	Distance
29 Dec	Linwood parkrun	20:31	63.64	5km
30 Nov	3k on the Green SB	12:12	62.52	3km
11 Nov	The 10k MoRun Glasgow PB	40:22	64.31	9.75km
27 Oct	Greenock parkrun	21:46	59.99	5km
6 Oct	Greenock parkrun SB	19:35	66.68	5km
23 Sep	Baxters Loch Ness Marathon PB	3:14:38	62.80	26.2mi
9 Sep	Kilmacolm Half Marathon SB	1:35:17	61.18	13.1mi
25 Aug	Greenock parkrun	19:40	66.39	5km
11 Aug	Greenock parkrun	19:46	66.06	5km
14 Jul	Greenock parkrun	20:32	63.59	5km
30 Jun	Linwood parkrun	20:48	62.78	5km
10 Jun	Roon the Toon 10k SB	45:09	59.01	10km
2 Jun	Greenock parkrun	20:53	62.53	5km
26 May	Greenock parkrun	21:20	61.21	5km
21 Apr	Linwood parkrun	20:44	62.98	5km
14 Apr	Greenock parkrun	19:52	65.73	5km
7 Apr	Greenock parkrun	20:01	65.23	5km
25 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	21:28	61.70	3.15mi
24 Feb	Linwood parkrun	20:12	64.30	5km
17 Feb	Linwood parkrun	21:16	61.07	5km
3 Feb	Greenock parkrun	20:47	62.49	5km
27 Jan	Greenock parkrun	20:58	61.94	5km
2017		Result	WAVA	Distance
2 Dec	Greenock parkrun	20:54	62.14	5km
4 Nov	Greenock parkrun	19:44	65.82	5km
27 Oct	3k on the Green	11:48	64.31	3km
21 Oct	Linwood parkrun	20:00	64.94	5km
15 Oct	West District XC Relay Championships	17:52	57.59	4km
7 Oct	Hull parkrun	19:43	65.87	5km
1 Oct	Great Scottish Run Half Marathon	1:35:20	60.99	13.1mi
23 Sep	Linwood parkrun	20:23	63.72	5km
16 Sep	Linwood parkrun	19:51	65.43	5km
9 Sep	Greenock parkrun	20:37	63.00	5km
26 Aug	Greenock parkrun	20:11	64.35	5km
20 Aug	Paisley 10km	42:15	62.85	10km
12 Aug	Ruchill parkrun	20:03	64.78	5km
29 Jul	Linwood parkrun	20:06	64.62	5km
22 Jul	Livingston parkrun	20:44	62.64	5km
8 Jul	Linwood parkrun	20:08	64.51	5km
1 Jul	Greenock parkrun	20:40	62.84	5km
24 Jun	Linwood parkrun	20:14	64.19	5km
17 Jun	Greenock parkrun	19:58	65.05	5km
11 Jun	Roon the Toon 10k	42:57	61.83	10km
4 Jun	Milngavie Trail Race PB	1:04:16	57.58	8.5mi
27 May	Greenock parkrun	21:05	61.60	5km
6 May	Victoria parkrun, Glasgow	19:44	65.82	5km
15 Apr	Ruchill parkrun	20:05	64.67	5km
2 Apr	Tom Scott Memorial 10 Mile Road Race PB	1:08:01	64.57	10mi
25 Mar	Linwood parkrun	20:17	64.03	5km
19 Mar	Alloa Half Marathon SB	1:33:07	62.44	13.1mi
11 Mar	Victoria parkrun, Glasgow	19:48	65.59	5km
5 Mar	Down By The River 10k PB	41:05	64.47	10km
25 Feb	Scottish National XC Champs - Senior Men - Falkirk	50:11	52.78	10km
18 Feb	Victoria parkrun, Glasgow	19:40	65.75	5km
5 Feb	Renfrewshire AAA Road Race Championships PB	31:42	66.72	5mi
28 Jan	Greenock parkrun SB	19:37	65.92	5km
27 Jan	3k on the Green PB	11:10	67.68	3km
7 Jan	Portobello parkrun, Edinburgh	19:55	64.93	5km
1 Jan	Linwood parkrun	20:13	63.96	5km
1 Jan	Greenock parkrun	20:36	62.77	5km
2016		Result	WAVA	Distance
31 Dec	Linwood parkrun	20:34	62.88	5km
25 Dec	Pollok parkrun, Glasgow	21:09	61.14	5km
24 Dec	Pollok parkrun, Glasgow	20:56	61.77	5km
4 Dec	West District Cross Country Championships (Senior Men)	47:59	53.24	6mi
3 Dec	Springburn parkrun, Glasgow	20:12	64.02	5km
26 Nov	Victoria parkrun, Glasgow SB	19:31	66.26	5km
20 Nov	Renfrewshire XC Championships	40:21	63.32	6mi
12 Nov	Greenock parkrun	19:55	64.93	5km
5 Nov	Scottish Short Course XC Champs	17:26	58.77	4km
29 Oct	Linwood parkrun	21:07	61.24	5km
16 Oct	Renfrewshire AAA County XC Relay Championships	17:26	58.77	4km
15 Oct	Linwood parkrun	20:35	62.82	5km
8 Oct	West District XC Relays PB	16:21	62.66	4km
2 Oct	Great Scottish Run 10K	44:43	59.23	10km
24 Sep	George Cummings Road Relays PB	17:15	64.77	2.7mi
17 Sep	Linwood parkrun	20:17	63.75	5km
11 Sep	City of Stirling 10k SB	41:14	64.24	10km
10 Sep	Linwood parkrun	21:13	60.95	5km
3 Sep	Linwood parkrun	41:51	30.90	5km
27 Aug	Linwood parkrun	20:08	64.23	5km
21 Aug	Paisley 10km	41:33	63.75	10km
20 Aug	Linwood parkrun	22:24	57.73	5km
13 Aug	Linwood parkrun	20:54	61.87	5km
6 Aug	Dunoon Half Marathon SB	1:34:59	61.11	13.1mi
30 Jul	Linwood parkrun	20:40	62.57	5km
23 Jul	Linwood parkrun	20:44	62.37	5km
17 Jul	Irvine 5 mile Road Race SB	33:34	63.01	5mi
9 Jul	Linwood parkrun	21:29	60.19	5km
2 Jul	Springburn parkrun, Glasgow	21:30	60.15	5km
24 Jun	3k On The Green	11:46	64.23	3km
18 Jun	Strathclyde parkrun	21:09	61.14	5km
12 Jun	Roon the Toon 10k	42:57	61.67	10km
4 Jun	Pollok parkrun, Glasgow	21:42	59.59	5km
28 May	Strathclyde parkrun	21:25	60.38	5km
27 May	3k On The Green SB	11:43	64.50	3km
21 May	Greenock parkrun	21:26	60.33	5km
14 May	Springburn parkrun, Glasgow	21:15	60.85	5km
7 May	Springburn parkrun, Glasgow	21:40	59.68	5km
23 Apr	Springburn parkrun, Glasgow	21:24	60.43	5km
16 Apr	Pollok parkrun, Glasgow	21:53	59.09	5km
14 Apr	Bellahouston Harriers 2 mile Time Trial PB	13:01	62.58	2mi
9 Apr	Strathclyde parkrun	22:17	58.03	5km
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	42:34	58.47	5.85mi
2 Apr	Greenock parkrun	22:13	58.21	5km
26 Mar	Pollok parkrun, Glasgow	22:59	56.26	5km
19 Mar	Clydebank 5K	20:45	62.32	5km
12 Mar	Springburn parkrun, Glasgow	21:41	59.64	5km
5 Mar	Strathclyde parkrun	21:27	60.09	5km
13 Feb	Strathclyde parkrun	22:31	57.25	5km
7 Feb	Renfrewshire AAA Road Race Championships	36:17	58.17	5mi
6 Feb	Victoria parkrun, Glasgow	22:57	56.17	5km
23 Jan	Victoria parkrun, Glasgow	23:03	55.92	5km
2015		Result	WAVA	Distance
8 Nov	Jimmy Irvine Bella 10K	43:47	60.39	10km
31 Oct	Victoria parkrun, Glasgow	22:15	57.93	5km
24 Oct	National XC Relays, Cumbernauld	17:42	57.70	4km
18 Oct	Renfrewshire AAA County XC Relay Championships	18:27	55.35	4km
11 Oct	West District XC Relays SB	17:28	58.47	4km
3 Oct	Victoria parkrun, Glasgow	20:39	62.42	5km
26 Sep	George Cummings Road Relays SB	17:44	62.80	2.7mi
30 Aug	Paisley 10km	43:10	61.25	10km
22 Aug	Strathclyde parkrun	20:52	61.77	5km
15 Aug	Victoria parkrun, Glasgow	20:19	63.45	5km
7 Aug	Tour of Clydeside Bella Belter 10k SB	43:02	61.44	10km
6 Aug	Tour of Clydeside Canal Canter	34:39	60.57	8km
5 Aug	Tour of Clydeside Mugdock Meander PB	32:35	56.10	7km
4 Aug	Tour of Clydeside Garscube Gallop	33:15	54.98	7km
3 Aug	Tour of Clydeside Kilbarchan Klassic PB	34:35	60.69	8km
29 Jul	Kilmaurs Gala 5Km + Kids Races	20:39	62.42	5km
11 Jul	Eglinton parkrun	21:38	59.58	5km
26 Jun	3k on the Green SB	12:03	62.51	3km
13 Jun	Uplawmoor 5.5 mile Halket Run SB	37:51	61.57	5.5mi
4 Jun	Bellahouston Harriers Two Mile Time Trial SB	13:04	62.13	2mi
2 Jun	Greenock Glenpark Harriers - Chisholm Mile PB	5:45	66.11	1mi
30 May	Victoria parkrun, Glasgow	20:42	62.27	5km
23 May	Victoria parkrun, Glasgow SB	20:14	63.71	5km
15 May	Black Rock '5' Race PB	32:03	59.08	4.5mi
25 Apr	Highland Fling PB	10:53:33	44.34	53mi
18 Apr	Victoria parkrun, Glasgow	20:19	63.45	5km
11 Apr	Victoria parkrun, Glasgow	21:04	61.19	5km
29 Mar	Scottish Athletics National 6+4 Stage Road Relays (short stage), Livingston SB	21:16	61.49	3.15mi
22 Mar	Loch Katrine Marathon SB	3:44:33	54.14	26.2mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	56:58	56.27	12km
15 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	56:53	58.86	12.5km
10 Jan	Edinburgh parkrun	22:02	58.38	5km
3 Jan	Victoria parkrun, Glasgow	20:42	62.15	5km
1 Jan	Pollok parkrun, Glasgow	22:13	57.90	5km
1 Jan	Tollcross parkrun, Glasgow - 1100 start	22:35	56.96	5km
2014		Result	WAVA	Distance
27 Dec	Falkirk parkrun	21:35	59.60	5km
25 Dec	Eglinton parkrun	21:56	58.65	5km
20 Dec	Victoria parkrun, Glasgow	21:24	60.11	5km
26 Oct	Erskine Bridge Buster 10k	45:04	58.60	10km
25 Oct	National XC Relays, Cumbernauld SB	18:36	54.79	4km
18 Oct	Renfrewshire AAA County XC Relay Championships	15:54	64.09	4km
11 Oct	West District XC Relays	16:13	62.84	4km
4 Oct	Greenock parkrun	20:44	62.05	5km
27 Sep	George Cummings Road Relays SB	17:28	63.63	2.7mi
20 Sep	Victoria parkrun, Glasgow	20:39	62.30	5km
6 Sep	Glenmore 12/24 PB	8:50:00	50.57	50mi
31 Aug	Paisley 10km SB	43:00	61.42	10km
7 Jun	Killearn	46:27	56.86	10km
26 Apr	Victoria parkrun, Glasgow	20:37	62.40	5km
6 Apr	Grangemouth Round the Houses 10k			10km
15 Mar	Clydebank 5K SB	20:26	62.96	5km
9 Mar	Balloch to Clydebank Half-Marathon SB	1:32:04	62.97	13.1mi
1 Mar	Victoria Park Parkrun Glasgow	20:31	62.64	5km
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	57:24	55.84	12km
2 Feb	Renfrewshire AAA Road Race Championships SB	33:20	63.20	5mi
19 Jan	East Kilbride AC Open Cross Country Races	43:48	50.30	8.4km
11 Jan	Edinburgh parkrun	21:24	60.05	5km
1 Jan	Glasgow parkrun	20:41	62.13	5km
2013		Result	WAVA	Distance
28 Dec	Tollcross parkrun	21:34	59.59	5km
14 Dec	Victoria Park Parkrun Glasgow	20:42	62.08	5km
7 Dec	Scottish Athletics West District XC Championships -Senior Men's Race	49:48	53.01	10km
10 Nov	Scottish 4K XC Champs - Bellahouston Park	17:41	57.56	4km
3 Nov	Eddie's Half Marathon	1:39:19	58.37	13.1mi
26 Oct	National XC Relays, Cumbernauld	17:31	58.11	4km
12 Oct	West District XC Relays SB	17:21	58.67	4km
5 Oct	Strathclyde parkrun event # 180	21:26	59.96	5km
28 Sep	George Cummings Road Relays SB	18:00	61.68	2.7mi
7 Sep	Glasgow parkrun	21:43	59.18	5km
1 Sep	Bella 5K SB	20:36	62.38	5km
25 Aug	Paisley 10km	42:55	61.51	10km
21 Aug	Springburn Harriers Canal Canter PB	30:13	55.32	4mi
9 Aug	Tour of Clydeside Bella Belter 10k	43:37	60.53	10km
8 Aug	Tour of Clydeside Garscube Gallop	21:31	59.73	5km
6 Aug	Tour of Clydeside Canal Bank Canter			4.8mi
5 Aug	Tour of Clydeside Kilbarchan Klassic Trail Race PB	37:39	61.79	5.5mi
31 Jul	Kilmaurs Gala 5Km + Kids Races	21:02	61.10	5km
20 Jul	Musselburgh Festival 10K	44:56	58.75	10km
28 Jun	Calderglen Harriers Trail 10k	47:38	55.42	10km
16 Jun	Men's Health Forum Scotland 10k SB	41:42	63.31	10km
9 Jun	Vale of Leven 10k	42:52	61.59	10km
30 May	Dumbarton 10k	43:52	60.18	10km
23 May	Clydebank 10k	42:10	62.61	10km
16 May	Helensburgh 10k	42:55	61.51	10km
8 May	Troon Tortoises 10k	44:26	59.41	10km
1 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	23:01	55.83	5km
20 Apr	Glasgow parkrun	22:53	56.16	5km
14 Apr	Balloch to Clydebank Half Marathon SB	1:37:13	59.63	13.1mi
7 Apr	Tom Scott Memorial 10 Mile Road Race SB	1:11:13	61.43	10mi
31 Mar	Scottish 6/4 Stage Road Relays (short stage), Livingston PB	21:09	61.65	3.15mi
30 Mar	Eglinton parkrun	21:56	58.59	5km
24 Mar	Grangemouth Round the Houses 10k	43:58	60.05	10km
2 Mar	Glasgow University 5 Mile Road Race	35:59	58.55	5mi
17 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	58:15	57.47	12.5km
3 Feb	Renfrewshire AAA Road Race Championships SB	35:50	58.79	5mi
26 Jan	Strathclyde parkrun event # 144	22:06	58.14	5km
5 Jan	Great Winter Run - Edinburgh	23:32	54.60	5km
2012		Result	WAVA	Distance
25 Dec	Glasgow parkrun	22:55	56.07	5km
10 Nov	Jimmy Irvine Bella 10k SB	44:46	58.97	10km
7 Oct	Neil McCover Memorial Half Marathon SB	1:40:20	57.78	13.1mi
6 Oct	Glasgow parkrun	21:49	58.90	5km
23 Sep	5 Mile River Ayr Race SB	36:55	57.07	5mi
16 Sep	Great North Run Half Marathon	1:46:06	54.64	13.1mi
15 Sep	Newcastle parkrun	23:00	55.87	5km
2 Sep	Great Scottish Run Half Marathon	1:42:52	56.36	13.1mi
25 Aug	Glasgow parkrun	22:29	57.15	5km
19 Aug	Achilles Heel Bella 5K	21:57	58.54	5km
17 Aug	Tour of Clydeside - Pollok Park 10k	45:30	58.02	10km
16 Aug	Broadwood 5k SB	21:42	59.22	5km
14 Aug	Tour of the Clydeside - Garscube Gallop	22:36	56.86	5km
13 Aug	Tour of Clydeside - Kilbarchan Klassic SB	39:43	58.57	5.5mi
4 Aug	Strathclyde parkrun #119	22:46	56.44	5km
28 Jul	Glasgow parkrun	23:14	55.31	5km
16 Jul	Irvine 5 mile Road Race	37:14	56.58	5mi
22 Jun	Brian Goodwin Memorial 10k	47:05	56.07	10km
21 Jun	Biggart Baillie 10k	47:19	55.79	10km
17 Jun	Carluke On The Run - 5 miles	37:49	55.71	5mi
14 Jun	Kirkintilloch 10k	48:30	54.43	10km
10 Jun	Vale of Leven 10k	46:41	56.55	10km
31 May	Dumbarton 10k	47:04	56.09	10km
17 May	Helensburgh 10k	47:15	55.87	10km
21 Apr	Glasgow parkrun	23:30	54.68	5km
15 Apr	Balloch to Clydebank Half-Marathon	1:44:14	55.62	13.1mi
18 Mar	Alloa Half Marathon	1:42:16	56.69	13.1mi
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	59:35	56.18	12.5km
2011		Result	WAVA	Distance
12 Nov	Jimmy Irvine Bella 10K SB	48:49	54.08	10km
5 Nov	Glasgow parkrun SB	23:33	54.56	5km
28 Aug	Paisley 10K	49:32	53.30	10km
21 Aug	Bella 5K	24:21	52.77	5km
19 Jun	Men's Health Forum Scotland 10k	51:51	50.92	10km
2010		Result	WAVA	Distance
13 Nov	Jimmy Irvine Bella 10K SB	56:46	46.51	10km
25 Sep	Glasgow Parkrun	28:27	45.17	5km
18 Sep	Glasgow parkrun SB	27:53	46.08	5km
11 Sep	Glasgow Parkrun	28:40	44.83	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	0	0	0	0	0	0	0	0	63	47	109
2022	0	0	0	0	0	0	0	0	0	0	11	0	11
2022	30	3	9	26	6	0	25	148	150	111	43	27	577
2021	148	154	187	176	198	169	165	116	88	48	0	5	1453
2020	112	44	103	128	135	138	126	144	99	81	74	44	1229
2019	183	154	50	120	89	160	206	180	183	70	127	83	1607
2019	0	0	0	0	123	173	102	9	9	0	0	0	415
2018	103	145	124	129	131	94	194	213	146	134	136	169	1719
2018	0	0	0	0	0	0	79	26	0	0	0	0	105
2017	201	171	181	131	138	190	178	129	88	142	65	28	1641
2016	0	0	0	0	0	0	0	0	0	4	0	0	4
2016	79	113	100	102	123	119	178	157	151	118	141	159	1541
2015	131	191	171	178	81	142	114	127	96	134	33	17	1417
2015	0	0	0	0	0	0	0	17	36	0	0	0	53
2014	200	172	158	141	154	175	181	176	175	110	55	82	1778
2013	82	95	105	95	108	104	85	85	76	101	123	195	1254
2013	0	0	0	0	47	0	8	0	0	0	0	0	55
2012	88	82	80	30	36	59	50	73	90	60	19	20	689
2012	0	0	0	0	0	0	0	0	9	0	0	0	9
2011	29	6	3	16	34	50	12	45	41	34	19	44	335
2010	0	0	0	0	0	0	0	0	0	23	12	9	45

Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5
-	-	13.1mi, 1:54:56 Run - General 1) 1mi - 8:46(8:46/mi) 130/146bpm [1140b/mi] 118cal 6.84/7.99mph 2) 1mi - 8:51(8:51/mi) 136/148bpm [1204b/mi] 117cal 6.78/7.22mph 3) 1mi - 8:30(8:30/mi) 134/141bpm [1138b/mi] 108cal 7.06/7.2mph 4) 1mi - 8:42(8:42/mi) 135/143bpm [1175b/mi] 106cal 6.89/7.2mph 5) 1mi - 8:55(8:55/mi) 140/149bpm [1249b/mi] 113cal 6.72/7.24mph 6) 1mi - 9:31(9:31/mi) 148/167bpm [1408b/mi] 135cal 6.3/6.93mph 7) 1mi - 9:56(9:56/mi) 150/157bpm [1490b/mi] 145cal 6.04/6.39mph 8) 1mi - 9:00(9:00/mi) 143/148bpm [1287b/mi] 104cal 6.67/7.45mph 9) 1mi - 8:13(8:13/mi) 137/147bpm [1126b/mi] 72cal 7.3/7.72mph 10) 1mi - 8:40(8:40/mi) 141/147bpm [1221b/mi] 87cal 6.93/7.74mph 11) 1mi - 8:38(8:38/mi) 142/155bpm [1227b/mi] 87cal 6.95/7.1mph 12) 1mi - 7:29(7:29/mi) 133/140bpm [995b/mi] 45cal 8.02/8.68mph 13) 1mi - 8:32(8:32/mi) 142/168bpm [1211b/mi] 85cal 7.04/8.12mph 14) 0.14mi - 1:13(8:40/mi) 157/163bpm [1360b/mi] 18cal 6.93/6.43mph Add a comment	6.4mi, 56:54 Run - General 1) 1mi - 9:01(9:01/mi) 154/179bpm [1389b/mi] 129cal 6.65/7.87mph 2) 1mi - 9:00(9:00/mi) 122/128bpm [1099b/mi] 93cal 6.66/6.85mph 3) 1mi - 8:57(8:57/mi) 124/126bpm [1111b/mi] 94cal 6.7/6.89mph 4) 1mi - 8:56(8:56/mi) 125/128bpm [1116b/mi] 91cal 6.72/7.06mph 5) 1mi - 8:56(8:56/mi) 125/129bpm [1116b/mi] 86cal 6.72/7.22mph 6) 1mi - 8:57(8:57/mi) 128/132bpm [1145b/mi] 89cal 6.71/6.8mph 7) 0.35mi - 3:07(8:59/mi) 128/133bpm [1149b/mi] 30cal 6.68/6.85mph Add a comment	5.4mi, 44:50 Run - General 1) 0.67mi - 6:04(9:04/mi) 121/131bpm [1096b/mi] 67cal 6.62/7.22mph 2) 1.13mi - 8:00(7:04/mi) 146/155bpm [1032b/mi] 115cal 8.49/11.1mph 3) 0.05mi - 1:30(28:49/mi) 132/155bpm [3803b/mi] 16cal 2.08/8.5mph 4) 0.86mi - 6:00(7:00/mi) 153/159bpm [1072b/mi] 91cal 8.56/10.35mph 5) 0.06mi - 1:30(24:51/mi) 140/159bpm [3480b/mi] 18cal 2.41/8.41mph 6) 0.59mi - 4:00(6:49/mi) 154/161bpm [1051b/mi] 59cal 8.79/10.46mph 7) 0.04mi - 1:00(22:49/mi) 152/161bpm [3469b/mi] 15cal 2.63/8.6mph 8) 0.46mi - 3:00(6:30/mi) 156/161bpm [1014b/mi] 46cal 9.23/10.9mph 9) 0.04mi - 1:00(23:10/mi) 153/161bpm [3544b/mi] 15cal 2.59/9mph 10) 0.3mi - 2:00(6:43/mi) 153/158bpm [1028b/mi] 29cal 8.93/10.18mph 11) 0.06mi - 1:00(17:30/mi) 151/158bpm [2644b/mi] 14cal 3.43/8.37mph 12) 0.17mi - 1:00(5:55/mi) 148/156bpm [877b/mi] 13cal 10.13/10.96mph 13) 0.95mi - 8:46(9:12/mi) 133/156bpm [1224b/mi] 84cal 6.52/11.12mph Add a comment	-	-
Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12
-	-	-	-	-	-	-
Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19
9.1mi, 1:20:00 Run - General 1) 9.12mi - 1:20:00(8:46/mi) 138/176bpm [1210b/mi] 1000cal 6.84/8.91mph Add a comment	-	7mi, 1:02:05 Run - General 1) 1mi - 9:09(9:09/mi) 156/183bpm [1428b/mi] 139cal 6.55/8.47mph 2) 1mi - 8:45(8:45/mi) 139/144bpm [1217b/mi] 113cal 6.85/7.2mph 3) 1mi - 8:37(8:37/mi) 143/146bpm [1233b/mi] 113cal 6.96/7.2mph 4) 1mi - 8:49(8:49/mi) 143/146bpm [1261b/mi] 113cal 6.8/7.14mph 5) 1mi - 8:45(8:45/mi) 143/160bpm [1252b/mi] 109cal 6.85/7.6mph 6) 1mi - 8:52(8:52/mi) 144/156bpm [1276b/mi] 108cal 6.77/7.2mph 7) 1mi - 9:05(9:05/mi) 144/158bpm [1307b/mi] 106cal 6.61/7.26mph 8) 0.01mi - 3(6:58/mi) 150/150bpm [1044b/mi] 8.62/7.28mph Add a comment	-	-	-	-
Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26
-	-	-	-	-	5.6mi, 44:03 Run - General 1) 1mi - 7:50(7:50/mi) 113/147bpm [885b/mi] 121cal 7.66/8.81mph 2) 1mi - 7:29(7:29/mi) 151/156bpm [1129b/mi] 114cal 8.02/8.31mph 3) 1mi - 7:28(7:28/mi) 157/160bpm [1172b/mi] 115cal 8.04/8.35mph 4) 1mi - 7:51(7:51/mi) 159/166bpm [1248b/mi] 121cal 7.64/8.37mph 5) 1mi - 8:25(8:25/mi) 160/167bpm [1346b/mi] 130cal 7.13/7.76mph 6) 0.63mi - 5:01(7:58/mi) 160/169bpm [1275b/mi] 76cal 7.53/8.77mph Add a comment	-

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