Rav

M55

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Races
42
Miles
7865
Miles
1
Miles
5815
Miles
10
WAVA
65.68%
5k
20:33
10k
42:03
Half
1:40:50

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Recent Training
8th May	General	12.9mi	56:31
7th May	General	2.3mi	10:43
7th May	General	8mi	48:33
6th May	General	4mi	35:48
6th May	General	16.1mi	1:17:55

12 Month Benchmarks	Run	Bike
Mile	7:00	1:49
5k	22:28	6:44
5mi	39:34	14:10
10k	51:36	18:25

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2013	2014	PB	WB
2.5mi	1				38:46 28.22			38:46 15:30/mi	28.22
5km	2	20:33 65.37		43:53 31.07				20:33 6:37/mi	65.37
4mi	1					29:47 60.63		29:47 7:27/mi	60.63
10km	33	43:23 62.70	42:14 64.87	42:03 65.67	43:11 64.45		43:24 65.68	42:03 6:46/mi	65.68
12.5km	1		1:00:00 57.79					1:00:00 7:43/mi	57.79
13.1mi	3	1:40:50 58.90		1:42:30 58.78	1:40:52 60.22			1:40:50 7:42/mi	60.22

2022		Result	WAVA	Distance
26 Mar	Buchlyvie 10K		0.00	10km
2015		Result	WAVA	Distance
21 May	Dumbarton 10k		0.00	10km
14 May	Helensburgh 10k		0.00	10km
2014		Result	WAVA	Distance
8 Jun	Vale of Leven 10k	45:30	62.65	10km
29 May	Dumbarton 10k SB	43:24	65.68	10km
22 May	Clydebank 10k	44:21	64.28	10km
15 May	Helensburgh 10k	45:57	62.04	10km
2013		Result	WAVA	Distance
21 Aug	Springburn Harriers Canal Canter PB	29:47	60.63	4mi
2011		Result	WAVA	Distance
4 Sep	Great Scottish Run Half Marathon		0.00	13.1mi
28 Aug	Paisley 10K		0.00	10km
18 Aug	Broadwood 5K (4.6k really!)	18:32	67.93	4.6km
24 Jun	Calderglen Harriers Trail 10K	47:12	58.96	10km
12 Jun	Vale of Leven 10k	44:22	62.73	10km
2 Jun	Dumbarton 10k		0.00	10km
26 May	Clydebank 10k SB	43:11	64.45	10km
22 May	EMF Half Marathon SB	1:40:52	60.22	13.1mi
19 May	Helensburgh 10k	44:56	61.94	10km
17 Apr	Balfron 10K	46:35	59.74	10km
5 Mar	Nigel Barge 10K Memorial Road Race and 3K Junior Race	43:35	63.86	10km
3 Jan	Lenzie Jog 2.5 mile PB	38:46	28.22	2.5mi
2010		Result	WAVA	Distance
19 Sep	City of Stirling 10k	42:13	65.41	10km
12 Sep	Cumbernauld 10k	43:03	64.14	10km
5 Sep	Great Scottish Run Half Marathon SB	1:42:30	58.78	13.1mi
22 Aug	DeafBlind Scotland Field of Dreams One-off 5K RoadRace SB	43:53	31.07	5km
25 Jun	Calderglen Harriers Trail 10K	47:57	57.59	10km
17 Jun	Kirkintilloch 10K	43:33	63.40	10km
12 Jun	Bearsden & Milngavie Highland Games 10K	44:20	62.28	10km
3 Jun	Dumbarton 10k	42:33	64.89	10km
27 May	Clydebank 10k PB	42:03	65.67	10km
20 May	Helensburgh 10k	42:10	65.48	10km
25 Apr	Balfron 10K	44:01	62.73	10km
17 Apr	Deafblind Scotland Canal run 10km	44:30	62.05	10km
2009		Result	WAVA	Distance
18 Jun	Kirkintilloch 10k	42:47	64.04	10km
14 Jun	Vale of Leven 10k	44:42	61.29	10km
11 Jun	Rouken Glen 10K	43:43	62.67	10km
4 Jun	Dumbarton 10k SB	42:14	64.87	10km
28 May	Clydebank 10k	43:09	63.49	10km
21 May	Helensburgh 10k	44:19	61.82	10km
22 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	1:00:00	57.79	12.5km
2008		Result	WAVA	Distance
21 Sep	Linlithgow 10K	45:36	59.65	10km
14 Sep	Cumbernauld 10K	43:51	62.04	10km
14 Aug	Broadwood 5K PB	20:33	65.37	5km
3 Aug	Helensburgh Half-Marathon PB	1:40:50	58.90	13.1mi
19 Jun	Kirkintilloch 10k SB	43:23	62.70	10km
15 Jun	Vale of Leven 10k	44:32	61.08	10km
5 Jun	Dumbarton 10k	43:33	62.46	10km
29 May	Clydebank 10k	44:41	60.88	10km
22 May	Helensburgh 10k	44:31	61.11	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	4	0	2	0	0	0	0	0	0	0	0	0	6
2024	53	45	45	44	4	0	0	0	0	0	0	0	192
2024	295	260	223	349	129	0	0	0	0	0	0	0	1255
2023	0	0	0	0	0	0	2	0	0	0	0	0	2
2023	76	54	49	42	11	36	41	45	42	35	45	22	496
2023	123	153	205	257	459	210	255	376	228	225	162	48	2701
2022	62	47	48	43	29	25	28	42	37	47	40	118	566
2022	0	0	18	40	18	0	0	36	95	26	69	0	302
2021	0	0	0	0	0	0	0	1	0	0	0	0	1
2021	0	20	38	51	48	41	40	16	29	38	44	116	480
2021	19	25	18	0	13	20	155	123	61	22	8	0	464
2020	32	42	29	51	75	69	75	79	61	38	45	26	621
2020	0	0	0	0	0	13	22	19	0	4	0	11	68
2019	40	27	51	29	10	28	44	18	22	28	43	31	371
2019	6	0	0	0	0	0	56	36	50	0	0	0	147
2018	45	39	20	62	30	6	23	30	26	36	23	2	341
2018	0	0	15	0	37	0	0	25	19	0	0	0	95
2017	54	55	45	42	38	45	14	39	29	25	32	101	520
2017	52	15	46	50	40	45	54	0	37	0	12	0	350
2016	71	78	60	84	66	65	55	52	50	68	41	32	721
2016	0	0	0	0	0	0	0	114	75	120	52	0	361
2015	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2015	66	64	80	67	60	75	87	32	57	54	56	34	731
2014	65	61	51	33	46	41	22	64	54	74	62	54	626
2013	28	24	27	35	66	58	60	83	64	53	51	31	580
2012	18	20	14	27	20	13	44	50	56	53	52	25	392
2011	58	56	44	53	61	36	46	35	15	0	0	0	403
2010	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2010	32	17	42	56	49	34	15	56	40	35	17	11	405
2010	0	0	0	23	0	10	37	0	0	0	0	0	71
2009	47	51	48	15	61	44	3	5	47	30	30	21	401
2008	0	0	0	0	0	0	0	0	0	0	0	12	12
2007	0	0	0	0	0	0	0	6	0	0	0	0	6

Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
4.1mi, 23:50 Bike - General 1) 4.1mi - 23:50(5:48/mi) 10.33/16.96mph Add a comment	-	3.1mi, 25:43 Run - Treadmill 1) 1mi - 8:27(8:27/mi) 117/130bpm [989b/mi] 92cal 2) 1mi - 8:09(8:09/mi) 115/119bpm [937b/mi] 77cal 3) 1mi - 8:08(8:08/mi) 114/118bpm [927b/mi] 71cal 4) 0.12mi - 58(8:17/mi) 117/119bpm [970b/mi] 8cal Add a comment 30mi, 2:13:49 Bike - General 1) 30mi - 2:13:49(4:28/mi) 13.45/34.24mph Add a comment	5mi, 40:51 Run - Treadmill 1) 1mi - 8:36(8:36/mi) 107/116bpm [919b/mi] 78cal 2) 1mi - 8:06(8:06/mi) 110/113bpm [891b/mi] 71cal 3) 1mi - 8:07(8:07/mi) 108/115bpm [877b/mi] 64cal 4) 1mi - 8:01(8:01/mi) 112/116bpm [897b/mi] 66cal 5) 1mi - 8:01(8:01/mi) 113/117bpm [905b/mi] 64cal Add a comment	21.2mi, 1:35:40 Bike - General 1) 21.24mi - 1:35:40(4:30/mi) 13.32/29.44mph Add a comment	3.1mi, 25:04 Run - Treadmill 1) 1mi - 8:24(8:24/mi) 103/110bpm [866b/mi] 70cal 2) 1mi - 8:01(8:01/mi) 108/113bpm [867b/mi] 69cal 3) 1mi - 7:40(7:40/mi) 113/127bpm [866b/mi] 70cal 4) 0.14mi - 58(6:45/mi) 132/134bpm [892b/mi] 12cal Add a comment	-
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
-	-	3.1mi, 25:58 Run - Treadmill 1) 1mi - 8:28(8:28/mi) 108/115bpm [914b/mi] 78cal 2) 1mi - 8:22(8:22/mi) 109/115bpm [912b/mi] 72cal 3) 1mi - 8:08(8:08/mi) 112/117bpm [912b/mi] 70cal 4) 0.12mi - 1:00(8:36/mi) 115/117bpm [989b/mi] 8cal Add a comment 30.6mi, 1:55:31 Bike - Virtual Ride Add a comment	30.9mi, 2:14:56 Bike - General 1) 30.86mi - 2:14:56(4:22/mi) 13.72/31.45mph Add a comment	60.1mi, 4:41:24 Bike - General 1) 60.06mi - 4:41:24(4:41/mi) 12.81/36.66mph Add a comment	3.1mi, 24:46 Run - Treadmill 1) 1mi - 8:12(8:12/mi) 111/119bpm [911b/mi] 80cal 2) 1mi - 7:50(7:50/mi) 113/120bpm [885b/mi] 74cal 3) 1mi - 7:51(7:51/mi) 115/119bpm [903b/mi] 71cal 4) 0.11mi - 53(7:48/mi) 115/117bpm [897b/mi] 7cal Add a comment	10.5mi, 34:22 Bike - Virtual Ride Add a comment
Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2
23.9mi, 1:40:02 Bike - General 1) 23.91mi - 1:40:02(4:11/mi) 14.34/30.79mph Add a comment	-	3.1mi, 25:42 Run - Treadmill 1) 1mi - 8:39(8:39/mi) 146/162bpm [1262b/mi] 126cal 2) 1mi - 8:04(8:04/mi) 165/172bpm [1331b/mi] 135cal 3) 1mi - 8:02(8:02/mi) 169/177bpm [1359b/mi] 140cal 4) 0.11mi - 56(8:20/mi) 169/171bpm [1409b/mi] 16cal Add a comment 40.3mi, 3:25:23 Bike - General 1) 40.27mi - 3:25:23(5:06/mi) 11.76/33.89mph Add a comment	-	4.6mi, 39:27 Run - General 1) 1mi - 8:46(8:46/mi) 121/137bpm [1060b/mi] 102cal 2) 1mi - 8:35(8:35/mi) 134/144bpm [1151b/mi] 114cal 3) 1mi - 8:24(8:24/mi) 135/143bpm [1135b/mi] 110cal 4) 1mi - 8:47(8:47/mi) 138/147bpm [1213b/mi] 114cal 5) 0.58mi - 4:54(8:26/mi) 144/150bpm [1214b/mi] 69cal Add a comment	-	27.3mi, 2:15:31 Bike - General 1) 27.32mi - 2:15:31(4:58/mi) 12.1/25.74mph Add a comment
Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9
29.6mi, 2:29:37 Bike - General 1) 29.6mi - 2:29:37(5:03/mi) 11.87/25.97mph Add a comment	-	33.2mi, 2:27:57 Bike - General 1) 33.23mi - 2:27:57(4:27/mi) 13.48/36.54mph Add a comment	4mi, 35:48 Run - General 1) 1mi - 8:32(8:32/mi) 121/138bpm [1032b/mi] 101cal 2) 1mi - 8:59(8:59/mi) 132/139bpm [1185b/mi] 117cal 3) 1mi - 9:27(9:27/mi) 129/140bpm [1218b/mi] 112cal 4) 1mi - 8:33(8:33/mi) 136/142bpm [1162b/mi] 111cal 5) 0.04mi - 18(8:18/mi) 138/139bpm [1146b/mi] 3cal Add a comment 16.1mi, 1:17:55 Bike - General 1) 16.11mi - 1:17:55(4:50/mi) 12.41/25.85mph Add a comment	2.3mi, 10:43 Bike - General 1) 2.25mi - 10:43(4:45/mi) 12.62/24.28mph Add a comment 8mi, 48:33 Bike - General 1) 8mi - 48:33(6:04/mi) 9.89/20.24mph Add a comment	12.9mi, 56:31 Bike - General 1) 12.88mi - 56:31(4:23/mi) 13.67/29.81mph Add a comment	-

Rav

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