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Recent Training
8th May	General	4.6mi	42:04
7th May	Golf	5.2mi	3:43:29
6th May	General	6.2mi	58:13
5th May	Golf	5.1mi	3:12:51
2nd May	General	5mi	45:19

12 Month Benchmarks	Run	Bike
Mile	7:20	2:49
5k	24:57	10:26
5mi	43:24	17:26
10k	54:47	21:57

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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 7:57/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		0.00	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		0.00	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
2024	23	5	4	8	0	0	0	0	0	0	0	0	40
2024	0.1	0	0	0	0	0	0	0	0	0	0	0	0.1
2024	59	40	12	72	16	0	0	0	0	0	0	0	199
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

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
5.6mi, 53:14 Run - General 1) 1mi - 10:27(10:27/mi) 141/153bpm [1474b/mi] 133cal 2) 1mi - 9:21(9:21/mi) 152/163bpm [1421b/mi] 114cal 3) 1mi - 8:59(8:59/mi) 158/166bpm [1420b/mi] 116cal 4) 1mi - 9:12(9:12/mi) 154/161bpm [1417b/mi] 112cal 5) 1mi - 9:52(9:52/mi) 154/165bpm [1519b/mi] 122cal 6) 0.6mi - 5:23(8:59/mi) 153/160bpm [1376b/mi] 58cal Add a comment	-	6.2mi, 56:15 Run - General 1) 1mi - 8:50(8:50/mi) 140/156bpm [1236b/mi] 106cal 2) 1mi - 9:14(9:14/mi) 136/151bpm [1257b/mi] 113cal 3) 1mi - 9:07(9:07/mi) 141/150bpm [1286b/mi] 114cal 4) 1mi - 8:54(8:54/mi) 149/162bpm [1326b/mi] 115cal 5) 1mi - 8:57(8:57/mi) 153/161bpm [1368b/mi] 116cal 6) 1mi - 9:10(9:10/mi) 152/162bpm [1394b/mi] 121cal 7) 0.22mi - 2:03(9:17/mi) 156/162bpm [1449b/mi] 28cal Add a comment	-	5mi, 46:04 Run - General 1) 1mi - 9:26(9:26/mi) 137/155bpm [1292b/mi] 124cal 2) 1mi - 9:53(9:53/mi) 146/156bpm [1442b/mi] 126cal 3) 1mi - 8:42(8:42/mi) 149/161bpm [1298b/mi] 106cal 4) 1mi - 8:47(8:47/mi) 148/158bpm [1301b/mi] 112cal 5) 1mi - 9:12(9:12/mi) 155/166bpm [1426b/mi] 122cal 6) 0.01mi - 5(8:44/mi) 157/158bpm [1372b/mi] 1cal Add a comment	-	4.8mi, 3:20:53 Cross - Golf 1) 1mi - 41:29(41:29/mi) 106/125bpm [4397b/mi] 274cal 2) 1mi - 42:16(42:16/mi) 96/114bpm [4058b/mi] 160cal 3) 1mi - 42:21(42:21/mi) 93/113bpm [3939b/mi] 164cal 4) 1mi - 39:16(39:16/mi) 92/112bpm [3612b/mi] 153cal 5) 0.77mi - 35:31(46:24/mi) 96/116bpm [4454b/mi] 155cal 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, 28:39 Run - General 1) 1mi - 8:44(8:44/mi) 138/151bpm [1205b/mi] 105cal 2) 1mi - 9:12(9:12/mi) 148/161bpm [1362b/mi] 113cal 3) 1mi - 9:28(9:28/mi) 152/164bpm [1440b/mi] 123cal 4) 0.14mi - 1:14(8:35/mi) 154/157bpm [1322b/mi] 15cal Add a comment	2.4mi, 1:27:34 Cross - Golf 1) 1mi - 37:50(37:50/mi) 80/106bpm [3026b/mi] 134cal 2) 1mi - 37:48(37:48/mi) 83/98bpm [3137b/mi] 135cal 3) 0.38mi - 11:57(31:38/mi) 81/94bpm [2563b/mi] 38cal Add a comment 4.9mi, 3:31:41 Cross - Golf 1) 1mi - 39:35(39:35/mi) 84/103bpm [3325b/mi] 157cal 2) 1mi - 37:56(37:56/mi) 81/108bpm [3073b/mi] 125cal 3) 1mi - 44:19(44:19/mi) 76/102bpm [3368b/mi] 123cal 4) 1mi - 46:03(46:03/mi) 70/92bpm [3224b/mi] 107cal 5) 0.93mi - 43:47(47:20/mi) 74/91bpm [3502b/mi] 116cal Add a comment	-	3.1mi, 29:13 Run - General 1) 1mi - 9:15(9:15/mi) 134/148bpm [1240b/mi] 108cal 2) 1mi - 8:59(8:59/mi) 139/154bpm [1250b/mi] 110cal 3) 1mi - 9:53(9:53/mi) 137/153bpm [1354b/mi] 118cal 4) 0.11mi - 1:05(9:36/mi) 137/143bpm [1315b/mi] 15cal Add a comment	-	6.2mi, 55:59 Run - General 1) 1mi - 8:43(8:43/mi) 147/161bpm [1280b/mi] 105cal 2) 1mi - 9:07(9:07/mi) 157/167bpm [1432b/mi] 113cal 3) 1mi - 9:09(9:09/mi) 156/165bpm [1428b/mi] 110cal 4) 1mi - 8:50(8:50/mi) 156/167bpm [1377b/mi] 118cal 5) 1mi - 9:02(9:02/mi) 156/164bpm [1410b/mi] 110cal 6) 1mi - 9:15(9:15/mi) 147/163bpm [1360b/mi] 119cal 7) 0.21mi - 1:53(8:50/mi) 149/153bpm [1316b/mi] 25cal Add a comment	5mi, 3:19:30 Cross - Golf 1) 1mi - 42:39(42:39/mi) 94/128bpm [4009b/mi] 210cal 2) 1mi - 37:08(37:08/mi) 106/121bpm [3936b/mi] 217cal 3) 1mi - 42:04(42:04/mi) 107/122bpm [4501b/mi] 220cal 4) 1mi - 41:30(41:30/mi) 104/124bpm [4317b/mi] 189cal 5) 1mi - 35:56(35:56/mi) 104/116bpm [3736b/mi] 169cal 6) 0.01mi - 13(19:43/mi) 113/114bpm [2228b/mi] 1cal 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
3.1mi, 28:31 Run - General 1) 1mi - 8:58(8:58/mi) 125/140bpm [1120b/mi] 105cal 2) 1mi - 8:58(8:58/mi) 150/159bpm [1346b/mi] 114cal 3) 1mi - 9:27(9:27/mi) 152/164bpm [1435b/mi] 120cal 4) 0.12mi - 1:09(9:20/mi) 155/160bpm [1446b/mi] 14cal Add a comment	5.1mi, 3:49:06 Cross - Golf 1) 1mi - 44:20(44:20/mi) 76/102bpm [3370b/mi] 139cal 2) 1mi - 39:43(39:43/mi) 71/84bpm [2820b/mi] 94cal 3) 1mi - 49:08(49:08/mi) 67/91bpm [3292b/mi] 99cal 4) 1mi - 49:48(49:48/mi) 76/97bpm [3785b/mi] 145cal 5) 1mi - 38:57(38:57/mi) 74/92bpm [2882b/mi] 104cal 6) 0.11mi - 7:10(1:06:02/mi) 75/87bpm [4952b/mi] 20cal Add a comment	5mi, 46:20 Run - General 1) 1mi - 8:48(8:48/mi) 149/162bpm [1312b/mi] 109cal 2) 1mi - 9:09(9:09/mi) 155/170bpm [1418b/mi] 116cal 3) 1mi - 9:12(9:12/mi) 158/164bpm [1455b/mi] 115cal 4) 1mi - 9:33(9:33/mi) 157/165bpm [1498b/mi] 119cal 5) 1mi - 9:33(9:33/mi) 156/170bpm [1491b/mi] 123cal 6) 0.01mi - 5(9:09/mi) 165/165bpm [1510b/mi] 1cal Add a comment	1mi, 15:47 Walk - General 1) 0.96mi - 15:47(16:31/mi) 87/108bpm [1437b/mi] 105cal 58/123rpm Add a comment	6.2mi, 57:06 Run - General 1) 1mi - 9:24(9:24/mi) 140/161bpm [1316b/mi] 121cal 2) 1mi - 9:36(9:36/mi) 152/163bpm [1460b/mi] 122cal 3) 1mi - 8:33(8:33/mi) 148/161bpm [1265b/mi] 100cal 4) 1mi - 8:55(8:55/mi) 155/163bpm [1383b/mi] 108cal 5) 1mi - 8:58(8:58/mi) 158/169bpm [1416b/mi] 114cal 6) 1mi - 9:33(9:33/mi) 151/161bpm [1442b/mi] 121cal 7) 0.22mi - 2:07(9:36/mi) 154/159bpm [1479b/mi] 27cal Add a comment	-	5mi, 45:19 Run - General 1) 1mi - 8:47(8:47/mi) 121/133bpm [1062b/mi] 104cal 2) 1mi - 9:12(9:12/mi) 138/151bpm [1271b/mi] 113cal 3) 1mi - 9:01(9:01/mi) 142/155bpm [1280b/mi] 112cal 4) 1mi - 8:58(8:58/mi) 149/160bpm [1335b/mi] 115cal 5) 1mi - 9:15(9:15/mi) 153/162bpm [1416b/mi] 122cal 6) 0.01mi - 6(7:39/mi) 157/158bpm [1201b/mi] 1cal 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
-	-	5.1mi, 3:12:51 Cross - Golf 1) 1mi - 36:19(36:19/mi) 71/97bpm [2579b/mi] 96cal 2) 1mi - 35:30(35:30/mi) 75/94bpm [2663b/mi] 100cal 3) 1mi - 40:11(40:11/mi) 72/85bpm [2893b/mi] 99cal 4) 1mi - 41:10(41:10/mi) 77/93bpm [3170b/mi] 123cal 5) 1mi - 32:00(32:00/mi) 74/88bpm [2369b/mi] 85cal 6) 0.06mi - 7:40(2:15:20/mi) 76/105bpm [10286b/mi] 23cal Add a comment	6.2mi, 58:13 Run - General 1) 1mi - 9:05(9:05/mi) 128/146bpm [1162b/mi] 107cal 2) 1mi - 9:21(9:21/mi) 141/156bpm [1318b/mi] 112cal 3) 1mi - 9:22(9:22/mi) 144/154bpm [1348b/mi] 115cal 4) 1mi - 9:18(9:18/mi) 148/160bpm [1377b/mi] 117cal 5) 1mi - 9:29(9:29/mi) 154/159bpm [1459b/mi] 116cal 6) 1mi - 9:37(9:37/mi) 155/163bpm [1489b/mi] 123cal 7) 0.22mi - 2:02(9:17/mi) 159/164bpm [1475b/mi] 27cal Add a comment	5.2mi, 3:43:29 Cross - Golf 1) 1mi - 48:52(48:52/mi) 76/101bpm [3714b/mi] 152cal 2) 1mi - 40:27(40:27/mi) 78/108bpm [3155b/mi] 127cal 3) 1mi - 41:45(41:45/mi) 74/101bpm [3090b/mi] 108cal 4) 1mi - 41:53(41:53/mi) 78/105bpm [3267b/mi] 132cal 5) 1mi - 43:25(43:25/mi) 84/112bpm [3648b/mi] 153cal 6) 0.23mi - 7:05(30:37/mi) 76/88bpm [2326b/mi] 19cal Add a comment	4.6mi, 42:04 Run - General 1) 1mi - 8:57(8:57/mi) 136/156bpm [1218b/mi] 107cal 2) 1mi - 9:10(9:10/mi) 145/157bpm [1330b/mi] 110cal 3) 1mi - 9:07(9:07/mi) 150/159bpm [1367b/mi] 119cal 4) 1mi - 8:52(8:52/mi) 155/163bpm [1374b/mi] 114cal 5) 0.6mi - 5:57(9:52/mi) 156/164bpm [1539b/mi] 77cal Add a comment	-

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