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
28th Dec	General	5mi	43:18
27th Dec	General	6mi	52:05
24th Dec	General	4.8mi	40:47
23rd Dec	General	4.5mi	38:02
21st Dec	Treadmill	5.2mi	41:13

12 Month Benchmarks	Run	Bike
Mile	6:37	2:31
5k	20:44	10:16
5mi	38:48	18:01
10k	51:06	23:13

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Buddies (2)

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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
2024	125	116	100	36	34	80	97	70	103	109	112	90	1070
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

Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
-	5.4mi, 45:56 Run - General 1) 1mi - 8:33(8:33/mi) 117/131bpm [1001b/mi] 104cal 7.02/7.41mph 2) 1mi - 8:32(8:32/mi) 131/138bpm [1117b/mi] 108cal 7.04/7.39mph 3) 1mi - 8:47(8:47/mi) 138/143bpm [1212b/mi] 114cal 6.83/6.95mph 4) 1mi - 8:24(8:24/mi) 142/147bpm [1192b/mi] 112cal 7.15/7.41mph 5) 1mi - 8:14(8:14/mi) 149/153bpm [1226b/mi] 115cal 7.29/7.45mph 6) 0.4mi - 3:27(8:43/mi) 147/155bpm [1282b/mi] 47cal 6.88/7.35mph Add a comment	4.1mi, 36:32 Run - General 1) 1mi - 9:00(9:00/mi) 121/136bpm [1090b/mi] 109cal 6.66/7.14mph 2) 1mi - 8:38(8:38/mi) 123/133bpm [1062b/mi] 102cal 6.95/7.41mph 3) 1mi - 8:50(8:50/mi) 137/143bpm [1210b/mi] 114cal 6.79/7.26mph 4) 1mi - 8:47(8:47/mi) 139/148bpm [1221b/mi] 115cal 6.83/7.28mph 5) 0.14mi - 1:17(8:52/mi) 145/150bpm [1285b/mi] 17cal 6.77/6.97mph Add a comment	-	7.1mi, 1:00:38 Run - General 1) 1mi - 8:47(8:47/mi) 132/147bpm [1159b/mi] 115cal 6.83/54.41mph 2) 1mi - 8:47(8:47/mi) 142/147bpm [1247b/mi] 115cal 6.83/7.16mph 3) 1mi - 8:54(8:54/mi) 145/149bpm [1291b/mi] 117cal 6.74/6.95mph 4) 1mi - 8:28(8:28/mi) 147/151bpm [1245b/mi] 116cal 7.09/7.51mph 5) 1mi - 8:30(8:30/mi) 151/161bpm [1283b/mi] 117cal 7.06/7.47mph 6) 1mi - 8:22(8:22/mi) 151/155bpm [1264b/mi] 117cal 7.17/7.41mph 7) 1mi - 8:21(8:21/mi) 154/160bpm [1286b/mi] 120cal 7.18/7.85mph 8) 0.06mi - 29(8:05/mi) 158/160bpm [1276b/mi] 7cal 7.43/7.26mph Add a comment	4.5mi, 38:42 Run - General 1) 1mi - 8:42(8:42/mi) 138/154bpm [1200b/mi] 104cal 6.9/7.35mph 2) 1mi - 8:40(8:40/mi) 130/137bpm [1127b/mi] 108cal 6.92/7.2mph 3) 1mi - 8:43(8:43/mi) 141/146bpm [1229b/mi] 115cal 6.89/7.14mph 4) 1mi - 8:34(8:34/mi) 146/153bpm [1251b/mi] 116cal 7/7.35mph 5) 0.48mi - 4:04(8:33/mi) 146/152bpm [1247b/mi] 55cal 7.02/7.56mph Add a comment	5.4mi, 48:01 Run - General 1) 1mi - 8:51(8:51/mi) 128/145bpm [1132b/mi] 110cal 6.78/7.39mph 2) 1mi - 9:06(9:06/mi) 133/143bpm [1210b/mi] 118cal 6.59/7.12mph 3) 1mi - 8:42(8:42/mi) 130/142bpm [1131b/mi] 104cal 6.9/7.33mph 4) 1mi - 8:46(8:46/mi) 136/142bpm [1193b/mi] 112cal 6.84/7.39mph 5) 1mi - 8:42(8:42/mi) 138/144bpm [1202b/mi] 112cal 6.89/7.2mph 6) 0.43mi - 3:54(9:12/mi) 143/151bpm [1314b/mi] 53cal 6.53/7.28mph Add a comment
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
4.5mi, 39:44 Run - General 1) 1mi - 8:56(8:56/mi) 124/140bpm [1108b/mi] 109cal 6.72/7.12mph 2) 1mi - 8:36(8:36/mi) 124/135bpm [1067b/mi] 102cal 6.97/7.47mph 3) 1mi - 8:39(8:39/mi) 130/137bpm [1124b/mi] 108cal 6.94/7.49mph 4) 1mi - 8:42(8:42/mi) 140/160bpm [1218b/mi] 114cal 6.9/7.22mph 5) 0.53mi - 4:51(9:12/mi) 148/155bpm [1361b/mi] 67cal 6.53/7.22mph Add a comment	-	5.4mi, 47:27 Run - General 1) 1mi - 8:49(8:49/mi) 120/133bpm [1057b/mi] 105cal 6.81/8.27mph 2) 1mi - 9:00(9:00/mi) 133/141bpm [1197b/mi] 115cal 6.67/7.12mph 3) 1mi - 8:47(8:47/mi) 135/145bpm [1185b/mi] 110cal 6.83/7.33mph 4) 1mi - 8:37(8:37/mi) 135/142bpm [1163b/mi] 110cal 6.96/7.41mph 5) 1mi - 8:41(8:41/mi) 142/145bpm [1233b/mi] 115cal 6.91/7.2mph 6) 0.39mi - 3:33(9:05/mi) 144/151bpm [1307b/mi] 47cal 6.61/7.22mph Add a comment	3.9mi, 33:35 Run - General 1) 1mi - 8:56(8:56/mi) 127/144bpm [1134b/mi] 112cal 6.72/7.43mph 2) 1mi - 8:30(8:30/mi) 133/142bpm [1130b/mi] 108cal 7.06/7.53mph 3) 1mi - 8:38(8:38/mi) 140/146bpm [1208b/mi] 113cal 6.95/7.56mph 4) 0.85mi - 7:32(8:54/mi) 147/155bpm [1309b/mi] 103cal 6.74/7.06mph Add a comment	-	6.1mi, 53:25 Run - General 1) 1mi - 8:31(8:31/mi) 122/136bpm [1040b/mi] 102cal 7.04/7.39mph 2) 1mi - 8:43(8:43/mi) 137/144bpm [1194b/mi] 113cal 6.89/7.24mph 3) 1mi - 8:47(8:47/mi) 140/145bpm [1229b/mi] 114cal 6.83/6.99mph 4) 1mi - 8:46(8:46/mi) 145/149bpm [1271b/mi] 116cal 6.84/7.03mph 5) 1mi - 8:41(8:41/mi) 146/150bpm [1267b/mi] 117cal 6.91/7.14mph 6) 1mi - 8:49(8:49/mi) 149/155bpm [1313b/mi] 121cal 6.81/7.06mph 7) 0.14mi - 1:09(8:32/mi) 152/157bpm [1296b/mi] 16cal 7.04/7.12mph Add a comment	5.8mi, 51:19 Run - General 1) 1mi - 8:54(8:54/mi) 117/134bpm [1041b/mi] 106cal 6.74/7.31mph 2) 1mi - 8:55(8:55/mi) 134/144bpm [1195b/mi] 115cal 6.73/7.18mph 3) 1mi - 8:45(8:45/mi) 140/148bpm [1225b/mi] 113cal 6.86/7.99mph 4) 1mi - 8:39(8:39/mi) 140/145bpm [1210b/mi] 112cal 6.94/7.43mph 5) 1mi - 8:44(8:44/mi) 143/146bpm [1248b/mi] 115cal 6.87/7.37mph 6) 0.81mi - 7:22(9:03/mi) 147/154bpm [1330b/mi] 100cal 6.63/7.14mph Add a comment
Tue 17th Dec Dec 17	Wed 18th Dec Dec 18	Thu 19th Dec Dec 19	Fri 20th Dec Dec 20	Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23
-	-	4.8mi, 43:06 Run - General 1) 1mi - 8:50(8:50/mi) 123/136bpm [1087b/mi] 109cal 6.79/7.37mph 2) 1mi - 9:06(9:06/mi) 134/142bpm [1219b/mi] 117cal 6.59/6.93mph 3) 1mi - 9:00(9:00/mi) 136/147bpm [1224b/mi] 113cal 6.66/7.31mph 4) 1mi - 8:43(8:43/mi) 133/141bpm [1159b/mi] 109cal 6.89/7.43mph 5) 0.82mi - 7:26(9:07/mi) 142/152bpm [1295b/mi] 98cal 6.58/7.2mph Add a comment	3.5mi, 30:14 Run - General 1) 1mi - 8:47(8:47/mi) 118/134bpm [1036b/mi] 108cal 6.83/7.33mph 2) 1mi - 8:55(8:55/mi) 131/145bpm [1168b/mi] 114cal 6.73/7.16mph 3) 1mi - 8:26(8:26/mi) 130/141bpm [1097b/mi] 102cal 7.11/7.85mph 4) 0.48mi - 4:06(8:33/mi) 141/151bpm [1206b/mi] 54cal 7.02/7.74mph Add a comment	5.2mi, 41:13 Run - Treadmill 1) 1mi - 8:20(8:20/mi) 121/139bpm [1007b/mi] 92cal 7.21/7.91mph 2) 1mi - 7:39(7:39/mi) 133/139bpm [1018b/mi] 96cal 7.84/7.91mph 3) 1mi - 7:42(7:42/mi) 140/153bpm [1078b/mi] 101cal 7.79/7.95mph 4) 1mi - 7:40(7:40/mi) 141/145bpm [1082b/mi] 101cal 7.82/7.89mph 5) 0.23mi - 9:51(42:01/mi) 100/144bpm [4202b/mi] 49cal 1.43/7.85mph Add a comment	-	4.5mi, 38:02 Run - General 1) 1mi - 8:36(8:36/mi) 123/137bpm [1057b/mi] 106cal 6.98/7.56mph 2) 1mi - 8:48(8:48/mi) 140/148bpm [1231b/mi] 116cal 6.82/7.2mph 3) 1mi - 8:16(8:16/mi) 140/151bpm [1157b/mi] 110cal 7.26/7.76mph 4) 1mi - 8:24(8:24/mi) 147/152bpm [1236b/mi] 115cal 7.14/7.64mph 5) 0.46mi - 3:59(8:35/mi) 148/154bpm [1271b/mi] 55cal 6.99/7.41mph Add a comment
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
4.8mi, 40:47 Run - General 1) 1mi - 8:22(8:22/mi) 128/147bpm [1071b/mi] 111cal 7.17/7.6mph 2) 1mi - 8:28(8:28/mi) 138/150bpm [1167b/mi] 109cal 7.09/7.76mph 3) 1mi - 8:36(8:36/mi) 141/144bpm [1213b/mi] 114cal 6.97/7.14mph 4) 1mi - 8:19(8:19/mi) 143/147bpm [1189b/mi] 112cal 7.21/7.31mph 5) 0.83mi - 7:02(8:31/mi) 146/155bpm [1243b/mi] 97cal 7.05/7.35mph Add a comment	-	-	6mi, 52:05 Run - General 1) 1mi - 8:39(8:39/mi) 126/139bpm [1090b/mi] 107cal 6.94/7.24mph 2) 1mi - 8:42(8:42/mi) 139/146bpm [1210b/mi] 114cal 6.89/7.33mph 3) 1mi - 8:50(8:50/mi) 148/152bpm [1306b/mi] 119cal 6.8/6.93mph 4) 1mi - 8:35(8:35/mi) 151/153bpm [1297b/mi] 117cal 6.99/7.18mph 5) 1mi - 8:26(8:26/mi) 154/157bpm [1298b/mi] 119cal 7.12/7.22mph 6) 1mi - 8:34(8:34/mi) 155/161bpm [1327b/mi] 123cal 7.01/7.45mph 7) 0.04mi - 19(8:22/mi) 156/158bpm [1305b/mi] 4cal 7.17/7.76mph Add a comment	5mi, 43:18 Run - General 1) 1mi - 8:44(8:44/mi) 129/143bpm [1127b/mi] 109cal 6.87/7.74mph 2) 1mi - 8:46(8:46/mi) 142/147bpm [1246b/mi] 115cal 6.84/7.41mph 3) 1mi - 8:56(8:56/mi) 147/154bpm [1314b/mi] 119cal 6.71/6.97mph 4) 1mi - 8:39(8:39/mi) 150/161bpm [1298b/mi] 118cal 6.93/7.03mph 5) 0.95mi - 8:12(8:39/mi) 151/158bpm [1307b/mi] 114cal 6.93/7.16mph Add a comment	-	-

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