Sunbed Athlete

M50 Ayrshire

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Cambuslang Harriers | Scottish Veteran Harriers Club

Races
493
Miles
73374
Miles
3
Miles
2407
Miles
21
WAVA
93.36%
1500m
4:18
3000m
8:59
5000m
15:23
5k
15:02
5M
25:01
10000m
31:33
10k
31:29
10M
51:39
Half
1:08:56
Mara
2:27:20
50k
3:13:45
20k
37:29
750m
24:21

About Me
Started running in 2002.Did usual School running but took a sabatical(lasted 15 yrs).Played football and followed football before taking up running more seriously. Three times nominated for Scottish Athletics Masters Athlete of the Year 2012, 2015, 2016 Fast forward 10 years and become the FIRST person to cleansweep Scottish Athletics Masters National Titles in 2012 XC, 5k, 10k, 10 mile, Half and Full marathons 2015 made Great Britain Masters debut in World Masters Athletics championships in Lyon winning individual Bronze medal in the marathon M40-44 and Team Silver in M40-44 age categories. 2016 European Masters non-stadia M45-49 Half marathon Silver medal and Team bronze medal M40-44 2017 European Masters Athletics Championships Silver medals in 5000m and Half marathon and Half Marathon Team Show More...

About Me

Started running in 2002.Did usual School running but took a sabatical(lasted 15 yrs).Played football and followed football before taking up running more seriously.

Three times nominated for Scottish Athletics Masters Athlete of the Year 2012, 2015, 2016
Fast forward 10 years and become the FIRST person to cleansweep Scottish Athletics Masters National Titles in 2012
XC, 5k, 10k, 10 mile, Half and Full marathons
2015 made Great Britain Masters debut in World Masters Athletics championships in Lyon winning individual Bronze medal in the marathon M40-44 and Team Silver in M40-44 age categories.
2016 European Masters non-stadia M45-49 Half marathon Silver medal and Team bronze medal M40-44
2017 European Masters Athletics Championships Silver medals in 5000m and Half marathon and Half Marathon Team

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Recent Blogs
An Old Man’s thing	1st May
The Year that was 2023	Dec 2023
2️⃣0️⃣2️⃣2️⃣	Dec 2022
Scottish Athletics West District XC Championships	Dec 2022
Girvan Half Marathon	Jul 2022

My parkrun
Girvan Prom parkrun

Recent Training
8th May	General	9.2mi	1:04:00
7th May	General	9mi	1:01:00
6th May	General	11.1mi	1:16:00
5th May	General	13.2mi	1:32:00
4th May	General	3.2mi	21:00

12 Month Benchmarks	Run
Mile	5:20
5k	16:43
5mi	32:32
10k	40:44
10mi	1:06:19
Half	1:30:09

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Followers (55)

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1500m	2														4:18 89.66	4:24 88.31							4:18 4:37/mi	89.66
3000m	10													9:04 90.40	9:02 91.43	9:02 92.13	8:59 93.36	9:13 91.71					8:59 4:49/mi	93.36
4km	12		12:52 80.39	12:40 82.18	12:39 82.29				14:14 75.83	13:58 77.85	13:03 83.95	13:50 79.79	13:15 83.94										12:39 5:05/mi	83.95
2.7mi	1					13:21 86.27																	13:21 4:57/mi	86.27
3mi	5							15:08 85.59	15:12 85.84				15:21 87.58	15:31 87.30		16:48 81.88							15:08 5:03/mi	87.58
3.1mi	2						16:48 79.20																16:48 5:25/mi	79.20
5km	186				15:39 83.99	15:52 83.44	16:06 82.83		15:22 88.06	15:37 87.29	15:02 91.36	15:16 90.64	15:29 90.05	15:20 91.63	15:39 90.47	15:49 90.21	15:47 91.11	16:48 86.27	16:57 86.29	16:58 86.79	16:52 88.73	17:35 85.12	15:02 4:50/mi	91.63
3.2mi	1						16:42 81.00																16:42 5:18/mi	81.00
3.3mi	1					16:50 82.98																	16:50 5:11/mi	82.98
3.7mi	5								18:34 86.23	18:39 86.50	18:57 85.77	18:45 87.35	19:14 85.81										18:34 5:04/mi	87.35
4mi	1					23:07 74.11																	23:07 5:47/mi	74.11
4.8mi	3			24:23 83.79	24:30 83.78																		24:23 5:05/mi	83.79
8km	14		35:56 58.93						27:39 79.63		24:37 90.85			29:25 77.23				29:12 80.36					24:37 4:57/mi	90.85
5mi	13		28:00 75.76	26:02 82.17	26:02 82.17	25:45 83.52	25:01 86.52	26:52 81.15	26:02 84.38		25:13 88.47	25:57 86.65											25:01 5:00/mi	88.47
5.5mi	6				29:22 80.37	30:03 78.95		29:35 81.24															29:22 5:20/mi	81.24
9km	4						37:18 65.53	33:34 72.82															33:34 6:00/mi	72.82
5.8mi	1					32:44 76.53																	32:44 5:39/mi	76.53
5.9mi	8									30:04 86.40	30:10 86.79	30:46 85.77	31:09 85.39	30:55 86.73	30:45 87.91	32:32 83.77				34:08 82.55			30:04 5:08/mi	87.91
6mi	4						33:23 78.65		30:59 85.35														30:59 5:10/mi	85.35
10km	104	34:53 76.12	32:23 82.27	32:50 81.14	32:18 82.82	32:22 83.04	32:05 84.79	32:20 84.13	31:47 86.88	31:35 87.79	31:36 88.49	31:29 89.10	32:26 87.19	32:43 87.13	32:52 87.44	32:28 89.25				34:36 86.60			31:29 5:04/mi	89.25
12km	6						40:59 79.96	41:48 78.89	42:20 78.45		41:44 80.84		42:19 81.01										40:59 5:30/mi	81.01
12.5km	2											41:32 85.50	41:23 86.50										41:23 5:20/mi	86.50
10mi	11		57:32 76.34				53:51 82.89		54:03 83.67	52:40 86.53	51:39 88.95	55:04 84.11	52:22 89.17	52:29 89.70	53:35 88.59								51:39 5:10/mi	89.70
10.2mi	1			55:46 80.64																			55:46 5:28/mi	80.64
13.1mi	65	1:19:53 72.79	1:13:06 79.54	1:12:26 80.48	1:12:08 81.09	1:12:05 81.49	1:09:42 84.70	1:10:07 84.70	1:10:08 85.26	1:09:30 86.69	1:11:16 85.23	1:10:05 87.38	1:08:56 89.58	1:10:40 88.85	1:11:49 88.13	1:12:29 88.11	1:14:00 87.05			1:17:56 84.10			1:08:56 5:16/mi	89.58
26.2mi	16			2:37:27 77.90	2:35:30 79.20	2:42:47 76.04	2:38:37 78.04	2:32:04 81.89	2:31:05 83.61	2:29:10 84.68	2:27:20 86.44	2:28:03 86.93	2:31:01 85.73		2:33:12 86.66								2:27:20 5:37/mi	86.93
50km	1																3:13:45 85.00						3:13:45 6:14/mi	85.00

2024		Result	WAVA	Distance
4 May	Girvan Prom parkrun	18:21	81.56	5km
13 Apr	Girvan Prom parkrun	18:53	79.26	5km
3 Feb	Girvan Prom parkrun	20:12	74.09	5km
27 Jan	Girvan Prom parkrun	19:01	78.70	5km
13 Jan	Girvan Prom parkrun	18:10	82.38	5km
6 Jan	Girvan Prom parkrun SB	17:35	85.12	5km
1 Jan	Girvan Prom parkrun	17:36	85.04	5km
2023		Result	WAVA	Distance
30 Dec	Girvan Prom parkrun	19:42	75.97	5km
16 Dec	Girvan Prom parkrun	20:28	73.12	5km
9 Dec	Girvan Prom parkrun	17:37	84.95	5km
2 Dec	Girvan Prom parkrun	17:35	85.12	5km
25 Nov	Hazlehead parkrun, Aberdeen	18:11	82.31	5km
18 Nov	Girvan Prom parkrun	18:06	82.69	5km
11 Nov	Girvan Prom parkrun	17:17	86.59	5km
28 Oct	Girvan Prom parkrun SB	16:52	88.73	5km
21 Oct	Girvan Prom parkrun	18:00	83.15	5km
7 Oct	Girvan Prom parkrun	17:30	85.52	5km
23 Sep	Girvan Prom parkrun	17:48	84.08	5km
9 Sep	Girvan Prom parkrun	17:30	84.83	5km
2 Sep	Girvan Prom parkrun	17:09	86.56	5km
26 Aug	Girvan Prom parkrun	17:19	85.73	5km
19 Aug	Girvan Prom parkrun	19:14	77.18	5km
12 Aug	Girvan Prom parkrun	18:40	79.53	5km
29 Jul	Clapham Common parkrun	17:44	83.71	5km
15 Jul	Girvan Prom parkrun	18:01	82.40	5km
8 Jul	Girvan Prom parkrun	18:25	80.61	5km
1 Jul	Girvan Prom parkrun	18:22	80.83	5km
24 Jun	Girvan Prom parkrun	18:28	80.39	5km
17 Jun	Girvan Prom parkrun	17:52	83.09	5km
10 Jun	Girvan Prom parkrun	17:58	82.63	5km
13 May	Hazlehead parkrun, Aberdeen	18:11	81.64	5km
6 May	Girvan Prom parkrun	17:51	83.17	5km
29 Apr	Girvan Prom parkrun	17:25	85.24	5km
22 Apr	Girvan Prom parkrun	18:13	81.49	5km
15 Apr	Girvan Prom parkrun	18:03	82.24	5km
8 Apr	Girvan Prom parkrun	18:02	82.32	5km
11 Mar	Girvan Prom parkrun	17:51	83.17	5km
4 Mar	Girvan Prom parkrun	17:51	83.17	5km
11 Feb	Hazlehead parkrun, Aberdeen	17:28	84.99	5km
4 Feb	Girvan Prom parkrun	18:25	80.61	5km
28 Jan	Girvan Prom parkrun	17:22	85.48	5km
21 Jan	Girvan Prom parkrun	18:56	78.41	5km
14 Jan	Girvan Prom parkrun	18:47	79.03	5km
7 Jan	Girvan Prom parkrun	18:01	82.40	5km
1 Jan	Girvan Prom parkrun	17:49	83.32	5km
2022		Result	WAVA	Distance
31 Dec	Girvan Prom parkrun	17:28	84.99	5km
17 Dec	Girvan Prom parkrun	18:22	80.83	5km
10 Dec	Girvan Prom parkrun	18:19	81.05	5km
3 Dec	West District XC	30:39	83.50	8500m
26 Nov	Girvan Prom parkrun	19:24	76.52	5km
12 Nov	Girvan Prom parkrun	17:56	82.78	5km
5 Nov	Girvan Prom parkrun	21:57	67.63	5km
15 Oct	Girvan Prom parkrun	17:45	83.63	5km
8 Oct	Girvan Prom parkrun	17:50	83.24	5km
1 Oct	Girvan Prom parkrun	18:25	80.61	5km
24 Sep	Girvan Prom parkrun	17:38	84.19	5km
10 Sep	Girvan Prom parkrun	17:40	83.36	5km
3 Sep	Girvan Prom parkrun	17:12	85.62	5km
27 Aug	Girvan Prom parkrun	17:31	84.07	5km
13 Aug	Girvan Prom parkrun	17:04	86.29	5km
6 Aug	Girvan Prom parkrun	17:33	83.91	5km
30 Jul	Girvan Prom parkrun	17:47	82.81	5km
23 Jul	Girvan Prom parkrun	18:13	80.84	5km
16 Jul	Girvan Prom parkrun	17:25	84.55	5km
10 Jul	Girvan Half Marathon SB	1:17:56	84.10	13.1mi
9 Jul	Girvan Prom parkrun	17:08	85.95	5km
2 Jul	Girvan Prom parkrun	17:45	82.96	5km
25 Jun	Girvan Prom parkrun	18:23	80.11	5km
18 Jun	Girvan Prom parkrun SB	16:58	86.79	5km
28 May	Girvan Prom parkrun	17:31	84.07	5km
25 May	Land O' Burns 10k	35:41	83.97	10km
21 May	Girvan Prom parkrun	17:53	82.35	5km
14 May	Girvan Prom parkrun	17:38	83.51	5km
23 Apr	Girvan Prom parkrun	17:45	82.96	5km
17 Apr	Grangemouth Round the Houses 10k SB	34:36	86.60	10km
9 Apr	Girvan Prom parkrun	17:43	83.12	5km
26 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	34:08	82.55	5.85mi
12 Mar	Girvan Prom parkrun	18:45	78.54	5km
5 Mar	Girvan Prom parkrun	17:33	83.91	5km
29 Jan	Aberdeen parkrun	17:34	83.83	5km
22 Jan	Girvan Prom parkrun	17:53	82.35	5km
15 Jan	Girvan Prom parkrun	17:39	83.43	5km
8 Jan	Girvan Prom parkrun	17:56	82.12	5km
1 Jan	Girvan Prom parkrun	18:55	77.85	5km
2021		Result	WAVA	Distance
27 Nov	Girvan Prom parkrun	18:50	78.19	5km
13 Nov	Girvan Prom parkrun	17:36	83.67	5km
6 Nov	Girvan Prom parkrun	17:54	82.27	5km
30 Oct	Girvan Prom parkrun	17:04	86.29	5km
23 Oct	Girvan Prom parkrun	18:01	81.74	5km
9 Oct	Girvan Prom parkrun	18:00	81.81	5km
2 Oct	Girvan Prom parkrun	17:30	84.15	5km
25 Sep	Girvan Prom parkrun	17:25	84.55	5km
18 Sep	Girvan Prom parkrun	17:14	85.45	5km
4 Sep	Girvan Prom parkrun	17:23	84.04	5km
28 Aug	Girvan Prom parkrun SB	16:57	86.19	5km
14 Aug	Girvan Prom parkrun	17:23	84.04	5km
17 Jul	Scottish Athletics Masters 5000m track Championships SB	16:16	89.81	5000m
2020		Result	WAVA	Distance
14 Mar	Girvan Prom parkrun	17:26	83.14	5km
7 Mar	Girvan Prom parkrun	18:09	79.85	5km
29 Feb	Girvan Prom parkrun	18:21	78.98	5km
15 Feb	Girvan Prom parkrun	19:12	75.49	5km
8 Feb	Lindsays' Scottish Athletics Masters Cross Country Championships SB	29:12	80.36	8km
1 Feb	Girvan Prom parkrun	18:06	80.07	5km
18 Jan	Girvan Prom parkrun	17:12	84.26	5km
4 Jan	Girvan Prom parkrun SB	16:48	86.27	5km
3 Jan	GAA Miler Meet SB	9:13	91.71	3000m
1 Jan	Girvan Prom Parkrun	16:52	85.93	5km
2019		Result	WAVA	Distance
28 Dec	Girvan Prom parkrun	17:59	80.59	5km
21 Dec	Girvan Prom parkrun	17:27	83.06	5km
14 Dec	Girvan Prom parkrun	18:19	79.13	5km
7 Dec	Girvan Prom parkrun	17:44	81.73	5km
23 Nov	Girvan Prom parkrun	17:04	84.92	5km
16 Nov	Girvan Prom parkrun	17:17	83.86	5km
9 Nov	Girvan Prom parkrun	18:02	80.37	5km
2 Nov	Girvan Prom parkrun	16:49	86.19	5km
26 Oct	Girvan Prom parkrun	17:32	82.66	5km
12 Oct	Girvan Prom parkrun	17:24	83.30	5km
5 Oct	Girvan Prom parkrun	18:04	80.22	5km
29 Sep	Great Scottish Run Half Marathon SB	1:14:00	87.05	13.1mi
7 Sep	Girvan Prom parkrun	17:06	84.09	5km
3 Aug	Girvan Prom parkrun	17:09	83.85	5km
27 Jul	Girvan Prom parkrun	16:33	86.89	5km
20 Jul	East coast Singapore Park Run	16:40	86.28	5km
6 Jul	Girvan Prom parkrun	17:19	83.04	5km
29 Jun	Girvan Prom parkrun	17:17	83.20	5km
29 Jun	Girvan Civic Week Sprint Triathon	24:21 / 37:29 / 17:56	0.00	750metres/20km/5km
22 Jun	Girvan Prom parkrun	17:22	82.80	5km
15 Jun	Girvan Prom parkrun	17:16	83.28	5km
8 Jun	Girvan Prom parkrun	17:09	83.85	5km
1 Jun	Girvan Prom parkrun	16:49	85.51	5km
25 May	Girvan Prom parkrun	17:09	83.85	5km
18 May	Girvan Prom parkrun	17:15	83.36	5km
11 May	Girvan Prom parkrun	16:57	84.84	5km
4 May	Girvan Prom parkrun	17:15	83.36	5km
3 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:47	91.11	5km
27 Apr	Girvan Prom parkrun	17:00	84.59	5km
20 Apr	Girvan Prom parkrun	16:45	85.85	5km
13 Apr	Girvan Prom parkrun	17:14	83.44	5km
6 Apr	Girvan Prom parkrun	16:28	87.33	5km
24 Mar	Self Transcendence 50k inc Scottish Athletics 50k Championships PB	3:13:45	85.00	50km
16 Mar	Girvan Prom parkrun	18:02	79.74	5km
23 Feb	Girvan Prom parkrun	17:23	82.72	5km
16 Feb	Girvan Prom parkrun	17:15	83.36	5km
26 Jan	Girvan Prom parkrun	17:50	80.64	5km
19 Jan	Girvan Prom parkrun	16:53	85.17	5km
12 Jan	Girvan Prom parkrun	17:31	82.09	5km
5 Jan	Girvan Prom parkrun	16:35	86.71	5km
4 Jan	GAA Miler Meet PB	8:59	93.36	3000m
1 Jan	Girvan Prom parkrun	16:45	85.85	5km
2018		Result	WAVA	Distance
22 Dec	Girvan Prom parkrun	16:53	85.17	5km
15 Dec	Girvan Prom parkrun	17:11	83.69	5km
8 Dec	Girvan Prom parkrun	16:35	86.71	5km
1 Dec	Girvan Prom parkrun	16:47	85.68	5km
17 Nov	Girvan Prom parkrun	16:53	85.17	5km
10 Nov	Girvan Prom parkrun	16:48	85.60	5km
27 Oct	Girvan Prom parkrun	16:36	86.63	5km
20 Oct	Girvan Prom parkrun	16:43	86.02	5km
30 Sep	Great Scottish Run Half Marathon SB	1:12:29	88.11	13.1mi
16 Sep	World Masters Athletics Championships - Half Marathon	1:15:04	85.08	13.1mi
12 Sep	World Masters Athletics Championships - 5000m SB	15:51	90.02	5000m
8 Sep	Girvan Prom parkrun	16:37	85.87	5km
1 Sep	Girvan Prom parkrun	16:23	87.09	5km
25 Aug	Girvan Prom parkrun	16:14	87.89	5km
18 Aug	Girvan Prom Parkrun	16:51	84.68	5km
4 Aug	Girvan Prom Parkrun	16:41	85.52	5km
28 Jul	Girvan Prom Parkrun	16:42	85.44	5km
27 Jul	GAA Miler Meet 5000m	15:53	89.83	5000m
8 Jul	Girvan Half Marathon	1:14:10	85.37	13.1mi
17 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:51	90.02	5km
9 Jun	Perth parkrun	16:11	88.17	5km
1 Jun	GAA Miler Meet 3000m	9:03	91.96	3000m
20 May	European non-stadia Masters Half Marathon	1:13:26	86.23	13.1mi
5 May	Stranraer Half Marathon	1:14:38	84.84	13.1mi
4 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:49	90.21	5km
28 Apr	British Masters Road Relays SB	16:48	81.88	3mi
20 Apr	Scottish 10,000m Champs GAA Miler Meet SB	32:28	89.25	10km
25 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	32:32	83.77	5.85mi
20 Mar	European Masters Athletics Indoor Championships	9:13	90.30	3000m
4 Feb	Scottish Masters Indoor Championships - 1500m SB	4:24	88.31	1500m
7 Jan	GAA Miler Meet SB	9:02	92.13	3000m
2017		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	33:26	86.67	10km
8 Oct	MBNA Chester Marathon SB	2:33:12	86.66	26.2mi
1 Oct	Great Scottish Run Half Marathon	1:11:51	88.13	13.1mi
10 Sep	City of Stirling 10k SB	32:52	87.44	10km
29 Aug	Shettleston Harriers Open Graded 5,000 Metres Track Race SB	15:35	90.85	5000m
29 Aug	Shettleson Harriers Open Graded 1500m Track PB	4:18	89.66	1500m
6 Aug	European Masters Athletics Championships Half Marathon SB	1:11:49	87.42	13.1mi
3 Aug	European Masters Athletics Championships 5000m SB	15:39	90.47	5km
28 Jul	GAA Miler Meet 5000m	15:38	90.56	5000m
9 Jul	Girvan Half Marathon	1:15:23	83.29	13.1mi
18 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:53	89.14	5km
5 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion	15:55	88.95	5km
28 Apr	BMC Regional Races incorporating Scottish Championships SB	32:15	89.11	10000m
2 Apr	Tom Scott Memorial 10 Mile Road Race SB	53:35	88.59	10mi
26 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	30:45	87.91	5.85mi
12 Mar	BMAF Indoor Championships, 3000m	9:10	90.10	3000m
4 Mar	Stranraer Half Marathon	1:15:16	83.42	13.1mi
4 Jan	GAA Miler Meet SB	9:02	91.43	3000m
2016		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	33:51	84.90	10km
29 Oct	Aberdeen parkrun	16:06	87.94	5km
9 Oct	Neil McCover Memorial Half Marathon	1:13:43	85.17	13.1mi
2 Oct	Great Scottish Run Half Marathon SB	1:10:40	88.85	13.1mi
25 Sep	Dumfries Half Marathon	1:14:22	84.43	13.1mi
18 Sep	BMAF Track and Field Championships, Birmingham	15:42	90.18	5000m
11 Sep	City of Stirling 10k SB	32:43	87.13	10km
30 Aug	Shettleston Harriers Open Graded: 5,000m	15:45	89.21	5000m
17 Aug	Open Track and Field Meeting, Dam Park, Ayr PB	9:15	88.61	3km
29 Jul	GAA Miler Meet: National Masters 5,000m PB	15:23	91.33	5000m
10 Jul	Girvan Half Marathon	1:13:45	84.43	13.1mi
19 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:47	89.02	5km
3 Jun	GAA Miler Meet 3000m SB	9:04	90.40	3000m
22 May	European Masters non stadia Half Marathon Championships	1:10:41	88.09	13.1mi
14 May	BMAF National Masters Open Road Relays SB	15:31	87.30	3mi
6 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:20	91.63	5km
29 Apr	BMC Regional Races incorporating Scottish Championships PB	31:33	90.35	10000m
10 Apr	Tom Scott Memorial 10 Mile Road Race SB	52:29	89.70	10mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	30:55	86.73	5.85mi
19 Mar	Clydebank 5K	15:22	91.43	5km
5 Mar	Stranraer Half Marathon	1:14:42	83.35	13.1mi
30 Jan	Scottish Masters Cross Country Championships SB	29:25	77.23	8km
9 Jan	BUPA Great Winter XC inc Scottish Athletics Inter-District Championships	28:34	79.52	8km
3 Jan	GAA Miler Meet	9:16	88.45	3000m
2015		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	32:51	86.78	10km
6 Dec	West District Cross Country Championships (Senior Men)	40:53	69.73	10km
22 Nov	Kilmarnock XC - Senior Men	34:01	83.80	10km
14 Nov	British & Irish Masters International XC (M35-49)	27:40	82.11	8km
24 Oct	National XC Relays, Cumbernauld	13:33	82.08	4km
11 Oct	West District XC Relays SB	13:15	83.94	4km
4 Oct	Great Scottish Run Half Marathon	1:10:54	87.82	13.1mi
20 Sep	Dumfries Half Marathon	1:12:04	86.40	13.1mi
13 Sep	City of Stirling 10k	32:30	87.01	10km
16 Aug	World Masters Athletics Championships Marathon SB	2:31:01	85.73	26.2mi
21 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:39	89.09	5km
27 May	Land O' Burns 10k SB	32:26	87.19	10km
16 May	BMAF National Masters Open Road Relays SB	15:21	87.58	3mi
29 Apr	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:29	90.05	5km
5 Apr	Tom Scott Memorial 10 Mile Road Race SB	52:22	89.17	10mi
29 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	31:09	85.39	5.85mi
22 Mar	Reading Half Marathon PB	1:08:56	89.58	13.1mi
7 Mar	Stranraer Half Marathon	1:11:06	86.85	13.1mi
22 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	42:19	81.01	12km
15 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	41:23	86.50	12.5km
31 Jan	Scottish National Masters XC Championships - Men	29:20	76.84	8km
25 Jan	Scottish Veteran Harriers Club Road Relays SB	19:14	85.81	3.66mi
2014		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	31:47	88.97	10km
25 Oct	National XC Relays, Cumbernauld SB	13:50	79.79	4km
28 Sep	Baxters Loch Ness Marathon	2:28:56	86.93	26.2mi
14 Sep	City of Stirling 10k PB	31:29	89.10	10km
31 Aug	Paisley 10km	32:05	87.44	10km
20 Aug	Irvine Marymass 10k	32:25	86.54	10km
21 Jul	Irvine RC (Brodie Engineering) 5mile RR SB	25:57	86.65	5mi
13 Jul	Girvan Half Marathon	1:13:18	83.55	13.1mi
25 May	Edinburgh Marathon SB	2:28:03	86.73	26.2mi
7 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion SB	15:16	90.64	5km
13 Apr	Tom Scott Memorial 10 Mile Road Race SB	55:04	84.11	10mi
6 Apr	Grangemouth Round the Houses 10k	32:46	85.61	10km
30 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	30:46	85.77	5.85mi
15 Mar	BMAF Cross Country Championships - Men	26:04	85.79	8km
1 Mar	Stranraer Half Marathon SB	1:10:05	87.38	13.1mi
23 Feb	Netherhall 10 inc BMAF 10 mile road race championships	55:17	83.78	10mi
16 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	41:32	85.50	12.5km
1 Feb	Scottish National Masters XC Championships - Men	30:26	73.48	8km
26 Jan	Scottish Veteran Harriers Club Road Relays SB	18:45	87.35	3.66mi
2013		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	31:42	88.49	10km
7 Dec	Scottish Athletics West District XC Championships -Senior Men's Race	37:50	74.15	10km
16 Nov	British and Irish Masters XC International PB	24:37	90.85	8km
10 Nov	Scottish 4K XC Champs - Bellahouston Park SB	13:03	83.95	4km
2 Nov	Stranraer 10k Road Race	33:44	83.16	10km
26 Oct	National XC Relays, Cumbernauld	13:11	83.10	4km
15 Sep	City of Stirling 10k SB	31:36	88.07	10km
1 Sep	Moray Half Marathon SB	1:11:16	85.23	13.1mi
25 Aug	Paisley 10km	32:06	86.70	10km
18 Aug	SVHC/BMAF Glasgow 800 10k Road Race	31:46	87.61	10km
7 Aug	Dundonald 10K Road Race	32:17	86.21	10km
15 Jul	Irvine 5 mile Road Race SB	25:13	88.47	5mi
14 Jul	Girvan Half Marathon	1:11:51	84.54	13.1mi
16 Jun	Horwich Festival of Running 5k Road Race inc BMAF 5k Road Race Championship	15:21	89.48	5km
29 May	Land O Burns 10k Road Race	32:26	85.81	10km
6 May	Deep RiverRock Belfast City Marathon PB	2:27:20	86.44	26.2mi
1 May	Self-Transcendence Silverknowes 5k (Incorporating Scottish 5k road champion PB	15:02	91.36	5km
28 Apr	Culzean Fun Run - Long Race	29:08	84.40	5.5mi
7 Apr	Tom Scott Memorial 10 Mile Road Race PB	51:39	88.95	10mi
31 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston SB	30:10	86.79	5.85mi
24 Mar	Grangemouth Round the Houses 10k	31:39	87.93	10km
16 Mar	British Masters XC Championships	28:21	78.26	8km
9 Mar	Jack Crawford Springburn Cup 10k Race	32:07	86.65	10km
23 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	41:44	80.84	12km
2 Feb	Scottish Masters Cross Country Championships	27:27	80.83	8km
27 Jan	Scottish Veteran Harriers Club Road Relays SB	18:57	85.77	3.66mi
5 Jan	BUPA Great Winter XC run(Seniors)	27:15	91.78	9km
2012		Result	WAVA	Distance
8 Dec	West District Cross Country Championships (Senior Men)	36:10	74.27	6mi
10 Nov	British & Irish Masters' International XC	26:35	83.92	5mi
3 Nov	Stranraer 10K Road Race	33:20	83.49	10km
27 Oct	National XC Relays, Cumbernauld SB	13:58	77.85	4km
30 Sep	Baxters Loch Ness Marathon	2:30:36	84.56	26.2mi
16 Sep	City of Stirling 10k	31:42	87.79	10km
2 Sep	Great Scottish Run Half Marathon SB	1:09:30	86.69	13.1mi
26 Aug	Irvine Marymass 10k SB	31:35	87.43	10km
19 Aug	SVHC Glasgow 800 10k Road Race	32:04	86.11	10km
8 Jul	Girvan Half Marathon	1:12:21	83.27	13.1mi
17 Jun	Dalbeattie Civic Half Marathon	1:12:53	82.66	13.1mi
2 Jun	Stranraer Half Marathon	1:12:54	82.64	13.1mi
30 May	Land O Burns 10k Road Race	33:20	82.84	10km
16 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) SB	15:37	87.29	5km
7 May	Belfast City Marathon SB	2:29:10	84.68	26.2mi
29 Apr	Culzean Fun Run - Long Race	29:07	83.80	5.5mi
8 Apr	Tom Scott Memorial 10 Mile Road Race SB	52:40	86.53	10mi
31 Mar	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	30:04	86.40	5.85mi
25 Mar	Grangemouth Round the Houses 10k	31:57	86.42	10km
18 Mar	Alloa Half Marathon	1:11:08	84.70	13.1mi
4 Feb	Scottish Athletics National Masters CC Championships	28:35	74.35	4.8mi
29 Jan	Scottish Veteran Harriers Club Road Relays SB	18:39	86.50	3.66mi
7 Jan	BUPA Great Winter XC run(Seniors)	21:44	114.18	9km
2011		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k	33:38	82.10	10km
10 Dec	Scottish Athletics West District XC Championships	32:27	85.09	10km
26 Nov	British and Irish Masters Cross Country International SB	27:39	79.63	8km
29 Oct	Finsbury parkrun	31:29	43.30	5km
22 Oct	National XC Relays, Cumbernauld SB	14:14	75.83	4km
2 Oct	Baxters Loch Ness Marathon SB	2:31:05	83.61	26.2mi
18 Sep	City of Stirling 10k SB	31:47	86.88	10km
4 Sep	Great Scottish Run Half Marathon SB	1:10:08	85.26	13.1mi
21 Aug	Irvine Marymass 10k	32:12	85.08	10km
19 Aug	Gay 5k	16:19	82.93	5km
18 Jul	Irvine 5 mile Road Race SB	26:02	84.38	5mi
10 Jul	Girvan Half Marathon	1:10:44	84.53	13.1mi
26 Jun	Dunfermline Half Marathon	1:10:54	84.33	13.1mi
12 Jun	Rubys Ayrshire Hospice 5k Ladies and Mens 5k Races	15:33	87.02	5km
4 Jun	Stranraer Half Marathon	1:11:37	83.49	13.1mi
25 May	Land O Burns 10k Road Race	31:56	85.80	10km
21 May	BMAF National Masters Open Road Relays SB	15:12	85.84	3mi
15 May	SVHC Walter Ross 10km RR	31:53	85.93	10km
11 May	Self-Transcendence 5k (Incorporating Scottish 5k road championship) SB	15:22	88.06	5km
8 May	Culzean Fun Run - Long Race	29:17	82.68	5.5mi
4 May	Troon Tortoises 10K	32:08	85.26	10km
10 Apr	Lochaber Marathon	2:37:56	79.38	26.2mi
3 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	30:59	85.35	6mi
20 Mar	Alloa Half Marathon	1:11:13	83.96	13.1mi
6 Mar	Lasswade 10 Mile Road Race SB	54:03	83.67	10mi
19 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	42:20	78.45	12km
5 Feb	Scottish National Masters Cross Country (Men)	31:22	69.65	8km
30 Jan	Scottish Veteran Harriers Club Road Relays PB	18:34	86.23	3.66mi
16 Jan	West District Cross Country Championships (Senior Men)	32:35	84.08	10km
2010		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	32:39	83.91	10km
13 Nov	Jimmy Irvine Bella 10K	35:26	77.32	10km
6 Nov	Stranraer 10K	35:05	78.09	10km
11 Aug	Kilmarnock trail race SB	26:52	81.15	5mi
8 Aug	Forth Road Bridge 10K	33:50	80.40	10km
1 Aug	Scottish Gas 10k road race	34:28	78.92	10km
13 Jun	Dunfermline Half Marathon	1:12:12	82.26	13.1mi
5 Jun	Stranraer Half Marathon	1:13:55	80.35	13.1mi
26 May	Land O Burns 10k Road Race SB	32:20	84.13	10km
23 May	Coastal Run round UK(Ballantrae - Girvan leg)	1:11:00	89.79	14mi
15 May	BMAF National Open Masters Road Relay PB	15:08	85.59	3mi
5 May	Troon Tortoises 10K	32:34	83.53	10km
25 Apr	Culzean Family Fun Run - SB	29:35	81.24	5.5mi
18 Apr	Lochaber Marathon SB	2:32:04	81.89	26.2mi
28 Mar	Grangemouth Round the Houses 10K	32:27	83.83	10km
14 Mar	Balloch to Clydebank Half-Marathon SB	1:10:07	84.70	13.1mi
20 Feb	Scottish National XC Champs - Senior Men - Falkirk SB	41:48	78.89	12km
6 Feb	Scottish National Masters XC (Senior Men)	33:04	82.27	10km
9 Jan	BUPA Great Winter XC run(Seniors) PB	33:34	72.82	9km
2009		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	33:59	80.05	10km
5 Dec	West District Cross Country Championships (Senior Men) SB	33:23	78.65	6mi
22 Nov	Ayrshire XC Championships SB	37:18	65.53	9km
7 Nov	Stranraer 10k	33:42	80.72	10km
1 Nov	Strathaven Run With the Wind 10K	32:57	82.56	10km
24 Oct	National XC Relays, Cumbernauld	14:20	74.20	4km
20 Sep	City of Stirling 10K SB	32:05	84.79	10km
13 Sep	Around Cumbrae 10 Mile Road Race SB	53:51	82.89	10mi
6 Sep	Great Scottish Run Half Marathon SB	1:09:42	84.70	13.1mi
26 Aug	Ayr Seaforth 5 Mile Trail Race	29:46	72.71	5mi
19 Aug	Irvine Marymass 10K	31:03	85.28	9.8km
12 Aug	Kilmarnock trail race PB	25:01	86.52	5mi
5 Aug	Dundonald 10K Road Race	32:37	82.87	10km
2 Aug	Scottish Gas 10K	33:07	81.62	10km
20 Jul	Irvine 5 Mile Road Race	25:37	84.49	5mi
12 Jul	Girvan Half Marathon	1:15:55	77.77	13.1mi
5 Jul	Isle of Arran Half-Marathon	1:13:28	80.36	13.1mi
1 Jul	Kilmarnock 10K	33:30	80.69	10km
24 Jun	jogscotland 5K Challenge - Glasgow - Glasgow Green SB	16:06	82.83	5km
31 May	Edinburgh Marathon SB	2:38:37	78.04	26.2mi
26 May	Girvan AAC 5k Time Trial	16:51	79.14	5km
10 May	Dunfermline Half Marathon	1:14:25	79.33	13.1mi
6 May	Troon Tortoises 10K	33:15	81.29	10km
28 Apr	Girvan AAC 5k TT	16:48	79.38	5km
26 Apr	Culzean Fun Run - Long Race	29:58	79.73	8.86km
19 Apr	Ormidale 10K Road Race	32:52	82.24	10km
12 Apr	Tom Scott Memorial 10 Mile Road Race	53:59	82.69	10mi
4 Apr	Scottish 6/4 Stage Road Relays (short stage), Livingston PB	16:42	81.00	3.15mi
31 Mar	Girvan AAC 5k Time Trial PB	16:48	79.20	3.1mi
29 Mar	Grangemouth Round the Houses 10K	33:20	81.09	10km
8 Mar	Balloch to Clydebank Half-Marathon	1:12:30	81.43	13.1mi
24 Feb	Girvan AAC 5k Time Trial	17:01	78.19	3.1mi
21 Feb	Scottish National XC Champs - Senior Men - Falkirk PB	40:59	79.96	12km
7 Feb	Scottish National Masters Cross Country (Men)	33:05	81.70	10km
17 Jan	Jack Crawford Memorial 10K	33:51	79.85	10km
2008		Result	WAVA	Distance
28 Dec	Cambuslang Down by the River 10K	33:56	79.66	10km
26 Dec	Ayr Turkey Trot 10K	32:56	82.07	10km
27 Oct	Dublin Marathon SB	2:42:47	76.04	26.2mi
4 Oct	McAndrew Road Relays PB	16:50	82.98	3.25mi
27 Sep	George Cummings Road Relays PB	13:21	86.27	2.7mi
14 Sep	City of Stirling 10K	32:30	82.70	10km
7 Sep	Great Scottish Run Half Marathon SB	1:12:05	81.49	13.1mi
20 Aug	Irvine Marymass 10K SB	32:22	83.04	10km
13 Aug	Kilmarnock trail race SB	25:45	83.52	5mi
6 Aug	South Ayrshire Autistic Society 10k Fun Run/Walk	32:25	82.92	10km
3 Aug	Scottish Gas 10K	33:24	80.47	10km
21 Jul	Saltcoats Round the Houses Race PB	23:07	74.11	4mi
13 Jul	Girvan Half Marathon	1:15:00	78.32	13.1mi
9 Jul	jogscotland 5k Challenge - Glasgow - Glasgow Green SB	15:52	83.44	5km
15 Jun	Vale of Leven 10k	33:23	80.51	10km
5 Jun	Dumbarton 10k	32:41	82.24	10km
24 May	Kirkcudbright Academy Half Marathon	1:13:57	79.43	13.1mi
14 May	Kilmarnock 10K	33:39	79.88	10km
7 May	Troon Tortoises 10K	33:46	79.60	10km
27 Apr	Culzean Fun Run - Long Race SB	30:03	78.95	5.5mi
13 Apr	London Marathon	2:43:19	75.41	26.2mi
5 Apr	Scottish Athletics National Road Relays 6 + 4 stage(long stage)Livingston PB	32:44	76.53	5.8mi
30 Mar	Welcome the World 5K	18:07	73.08	5km
9 Feb	Scottish National Masters Cross Country (Men)	34:10	78.67	10km
12 Jan	Jack Crawford Memorial 10K	32:25	82.92	10km
2007		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K	33:24	80.47	10km
8 Dec	West District Cross Country Championships (Senior Men)	32:41	79.35	6mi
3 Nov	Stranraer 10K	34:08	78.75	10km
28 Oct	Jedburgh Half Marathon	1:15:29	77.82	13.1mi
20 Oct	Ayrshire AAA Cross Country Relay Championships	12:28	84.09	4km
7 Oct	Baxters Loch Ness Marathon SB	2:35:30	79.20	26.2mi
2 Sep	Great Scottish Run Half Marathon	1:12:09	81.07	13.1mi
26 Aug	Girvan Half Marathon	1:12:53	80.26	13.1mi
22 Aug	Irvine Marymass 10K	32:31	82.27	10km
5 Aug	Scottish Gas 10K	33:18	80.33	10km
29 Jul	Ayrshire 5000 metres Track Championships	16:08	81.47	5km
19 Jun	Glasgow Jog Scotland 5k SB	15:39	83.99	5km
17 Jun	Vale of Leven 10k	33:42	79.38	10km
7 Jun	Dumbarton 10k	32:40	81.89	10km
2 Jun	Stranraer Half Marathon	1:14:24	78.62	13.1mi
26 May	Kirkcudbright Academy Half Marathon SB	1:12:08	81.09	13.1mi
16 May	Kilmarnock 10K SB	32:18	82.82	10km
9 May	Troon Tortoises 10K	32:27	82.44	10km
29 Apr	Culzean Fun Run - Long Race PB	29:22	80.37	5.5mi
22 Apr	Ormidale 10k	33:01	81.02	10km
18 Apr	Irvine 5 Mile Road Race SB	26:02	82.17	5mi
15 Apr	Grangemouth Round the Houses 10K	33:44	79.30	10km
14 Apr	British Masters XC Relays PB	12:39	82.29	4km
10 Feb	Scottish National XC Champs - Senior Men - Falkirk	42:21	76.60	12000m
13 Jan	Jack Crawford Memorial 10k	33:54	78.91	10km
6 Jan	Nigel Barge Memorial 10K	33:32	79.77	10km
2 Jan	Beith Road Races SB	24:30	83.78	4.8mi
2006		Result	WAVA	Distance
9 Dec	West District Cross Country Champs, East Kilbride	36:09	70.97	9600m
3 Dec	Hugh Wilson Memorial 10K	34:17	78.03	10km
25 Nov	Liverpool & District XC Sefton Park 10K	35:55	74.48	10km
18 Nov	Glasgow University 5 Mile Road Race SB	26:02	82.17	5mi
12 Nov	Kilmarnock Open Cross Country Race	29:10	89.46	9.76km
4 Nov	Stranraer 10K	33:41	79.42	10km
21 Oct	Ayrshire AAA Cross Country Relay Championships SB	12:40	82.18	4km
1 Oct	Baxters Loch Ness Marathon SB	2:37:27	77.90	26.2mi
10 Sep	Around Cumbrae 10 Mile Road Race - Millport PB	55:46	80.64	10.2mi
3 Sep	Great Scottish Run Half Marathon	1:12:54	79.97	13.1mi
23 Aug	Irvine Marymass 10K	33:18	80.01	10km
2 Jul	Isle of Arran Half Marathon	1:12:42	80.19	13.1mi
11 Jun	Edinburgh Marathon	2:46:54	73.24	26.2mi
3 Jun	Stranraer Half Marathon	1:15:48	76.91	13.1mi
27 May	Kircudbright Academy 1/2 Marathon	1:13:03	79.80	13.1mi
21 May	Dunfermline Half Marathon	1:15:06	77.62	13.1mi
10 May	Kilmarnock 10K	33:33	79.41	10km
3 May	Troon Tortoises 10K SB	32:50	81.14	10km
23 Apr	Grangemouth Round the Houses 10K	33:00	80.73	10km
19 Mar	Girvan Half Marathon SB	1:12:26	80.48	13.1mi
18 Feb	Scottish National XC Champs - Senior Men - Falkirk	43:49	73.75	12km
2 Jan	Beith Harriers New Year Road Race PB	24:23	83.79	4.8mi
2005		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10K SB	32:23	82.27	10km
18 Dec	Irvine Harriers Vs Cyclists	28:25	74.93	5mi
10 Dec	West District X/Country Champs	33:45	78.94	10km
4 Dec	Stranraer 10K	33:54	78.59	10km
26 Nov	Ayrshire XC Championships, Irvine	31:43	66.77	8km
20 Nov	Girvan Cross Country SB	35:56	58.93	8km
15 Oct	Lanarkshire Road Relays SB	12:52	80.39	4km
25 Sep	Dumfries Half-Marathon	1:14:13	78.55	13.1mi
11 Sep	Around Cumbrae 10 Mile Road Race SB	57:32	76.34	10mi
17 Aug	Irvine Marymass 10k road race	34:21	77.30	10km
3 Jul	Isle of Arran Half-Marathon	1:15:15	77.27	13.1mi
26 Jun	East Kilbride Half Marathon	1:14:15	78.31	13.1mi
8 Jun	North Ayrshire Open 5 Mile Road Race SB	28:00	75.76	5mi
1 Jun	Kyle Academy Festival of Running 10K	35:03	75.76	10km
28 May	Kirkcudbright Academy Half Marathon SB	1:13:06	79.54	13.1mi
18 May	Kilmarnock 10K	33:33	79.15	10km
4 May	Troon Tortoises 10K	33:03	80.34	10km
20 Mar	Girvan half narathon	1:16:15	76.25	13.1mi
5 Mar	Stranraer Half Marathon	1:17:52	74.67	13.1mi
2004		Result	WAVA	Distance
26 Dec	Ayr Turkey Trot 10k SB	34:53	76.12	10km
5 Dec	Stranraer 10K	35:55	73.93	10km
19 Sep	Dumfries Half-Marathon SB	1:19:53	72.79	13.1mi
22 Aug	Great Scottish Run HM	1:25:51	67.61	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	342	29	70	264	84	0	0	0	0	0	0	0	789
2023	315	237	277	299	234	266	312	326	319	295	315	286	3482
2022	0	0	0	0	0	0.6	0	0	0	0	0	0	0.6
2022	359	214	358	317	337	309	338	323	315	358	334	331	3892
2021	351	301	332	368	373	324	341	336	315	363	343	279	4027
2020	379	320	381	350	296	265	328	359	342	351	272	370	4014
2019	0	0	0	0	0.3	2.3	0	0	0	0	0	0	2.7
2019	340	335	294	342	372	361	295	345	334	329	320	359	4025
2019	0	0	0	0	0	34	0	0	0	0	0	0	34
2018	370	317	323	333	360	364	306	380	299	297	324	343	4017
2017	312	352	351	345	428	387	360	333	345	310	340	377	4239
2016	357	380	412	363	342	396	374	374	333	329	406	383	4449
2015	379	384	382	380	429	474	405	288	370	290	344	371	4495
2014	414	372	427	455	342	413	390	437	380	379	279	385	4672
2013	433	409	409	408	371	423	441	362	303	373	391	399	4721
2012	365	264	335	371	241	360	418	392	356	264	373	364	4102
2011	3	0	3	0	0	0	0	0	0	0	0	0	6
2011	403	374	361	277	308	311	272	370	295	202	179	341	3691
2010	0	0	0	0	0	0	0	0	0	0	15	0	15
2010	428	388	381	326	349	182	85	141	21	77	214	371	2961
2010	0	4	0	0	17	119	213	109	78	127	36	0	703
2009	272	282	308	280	253	297	337	381	168	310	381	374	3642
2009	92	64	81	88	73	58	28	28	106	30	4	16	666
2008	297	185	44	239	252	214	256	273	273	225	227	206	2690
2008	108	84	0	0	114	93	57	122	126	120	123	57	1004
2007	298	259	230	274	261	261	215	259	295	200	220	255	3026
2006	226	176	162	224	229	186	206	263	205	261	264	294	2695
2005	204	101	166	146	171	167	76	178	179	179	183	192	1942
2004	41	46	37	36	57	47	22	45	58	99	103	113	700
2003	37	35	67	77	80	61	39	64	98	42	94	64	756
2002	21	42	18	31	32	18	35	36	19	31	32	33	347

Thu 11th Apr Apr 11	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
9.2mi, 1:04:00 Run - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home 🌤️💨😎 Tired, legs feeling heavy after last night’s shift 😴🥱 1) 1mi - 6:53(6:53/mi) 119/139bpm [819b/mi] 78cal 8.72/10.4mph 2) 1mi - 6:49(6:49/mi) 138/152bpm [987b/mi] 100cal 8.39/10.06mph 3) 1mi - 6:40(6:40/mi) 151/173bpm [1008b/mi] 102cal 8.99/9mph 4) 1mi - 6:44(6:44/mi) 150/157bpm [1010b/mi] 102cal 8.91/9mph 5) 1mi - 7:15(7:15/mi) 155/180bpm [1123b/mi] 112cal 8.28/10.06mph 6) 1mi - 6:57(6:57/mi) 161/173bpm [1118b/mi] 115cal 8.64/9.5mph 7) 1mi - 7:16(7:16/mi) 159/165bpm [1155b/mi] 117cal 8.26/8.81mph 8) 1mi - 7:16(7:16/mi) 157/163bpm [1141b/mi] 116cal 8.26/9.58mph 9) 1mi - 7:07(7:07/mi) 163/174bpm [1160b/mi] 119cal 8.43/9.83mph 10) 0.17mi - 1:03(7:40/mi) 167/170bpm [1281b/mi] 12cal 7.82/8.85mph Add a comment	9.2mi, 1:04:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom then home 💨🌧️ Another tired feeling plod. Breeze wasn’t that tough however it did stop me in my tracks coming back along the Prom 🥵😴🥱 1) 1mi - 7:14(7:14/mi) 119/148bpm [861b/mi] 81cal 8.29/10.58mph 2) 1mi - 6:43(6:43/mi) 137/143bpm [919b/mi] 90cal 8.94/11.12mph 3) 1mi - 6:42(6:42/mi) 145/155bpm [972b/mi] 96cal 8.95/10.04mph 4) 1mi - 6:57(6:57/mi) 140/154bpm [973b/mi] 93cal 8.63/9.08mph 5) 1mi - 6:51(6:51/mi) 134/140bpm [939b/mi] 86cal 8.56/8.75mph 6) 1mi - 6:58(6:58/mi) 121/137bpm [843b/mi] 52cal 8.61/8.95mph 7) 1mi - 7:05(7:05/mi) 117/122bpm [828b/mi] 41cal 8.48/9.04mph 8) 1mi - 7:12(7:12/mi) 116/120bpm [835b/mi] 39cal 8.33/8.91mph 9) 1mi - 7:09(7:19/mi) 115/120bpm [841b/mi] 37cal 8.21/10.44mph 10) 0.18mi - 1.10(7:13/mi) 121/122bpm [994b/mi] 5cal 7.3/8.68mph Add a comment	3.4mi, 24:00 Run - General After Parkrun, headed along the Prom, Mill Road, lap of the houses then home 💨💨💨 Finished the week on 62 miles 😊 1) 1mi - 7:19(7:19/mi) 139/157bpm [1016b/mi] 103cal 8.21/10.54mph 2) 1mi - 7:24(7:24/mi) 146/154bpm [1080b/mi] 111cal 8.11/9.2mph 3) 1mi - 6:32(6:32/mi) 156/175bpm [1020b/mi] 105cal 9.18/11.37mph 4) 0.37mi - 2:45(7:27/mi) 152/172bpm [1132b/mi] 42cal 8.06/9.16mph Add a comment 3.1mi, 18:53 Run - parkrun Girvan Prom Parkrun #221 First place 💨💨💨 First speed work since the injury, roughly six weeks and it was tough going. The strong wind was relentless 💨💨 Took along a jam and coconut 🥥 sponge as two regular lady runners were doing their 💯 Parkrun 1) 1mi - 6:05(6:05/mi) 153/170bpm [934b/mi] 94cal 9.83/12.23mph 2) 1mi - 6:08(6:08/mi) 163/168bpm [1000b/mi] 103cal 9.78/10.33mph 3) 1mi - 6:00(6:00/mi) 182/212bpm [1091b/mi] 111cal 10.01/10.5mph 4) 0.12mi - 40(5:31/mi) 182/184bpm [1005b/mi] 12cal 10.87/10.83mph 13th Apr 2024, 11:12am Velociraptor wrote: Back on it! Excellent :) 13th Apr 2024, 11:44am Sunbed Athlete wrote: Thanks as always V 😊 Footballing duties next week will make One miss it Add a comment 2.3mi, 15:00 Run - General Plodded to the Parkrun via Avenue 💨💨 1) 1mi - 6:42(6:42/mi) 132/145bpm [888b/mi] 89cal 8.92/11.1mph 2) 1mi - 6:37(6:37/mi) 144/152bpm [953b/mi] 96cal 9.06/9.33mph 3) 0.25mi - 1:40(6:38/mi) 150/155bpm [995b/mi] 25cal 9.05/9.08mph Add a comment	13.1mi, 1:31:00 Run - Long Run Lap of Victory Park, Avenue, Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll, Avenue, lap of Victory Park, Ainslie Road then home 🌤️💨😎 Left glute, as per norm, went tender at mile 7. Breeze tough going in the last four miles. Other than that all ok 😊 1) 1mi - 6:43(6:43/mi) 153/164bpm [1028b/mi] 103cal 8.93/10.81mph 2) 1mi - 6:46(6:46/mi) 151/164bpm [1022b/mi] 103cal 8.87/9.12mph 3) 1mi - 6:44(6:44/mi) 142/152bpm [957b/mi] 96cal 8.91/9.08mph 4) 1mi - 6:40(6:40/mi) 143/164bpm [953b/mi] 95cal 9/9.66mph 5) 1mi - 6:40(6:40/mi) 170/190bpm [1133b/mi] 121cal 9/9.48mph 6) 1mi - 7:11(7:11/mi) 166/181bpm [1192b/mi] 126cal 8.35/9.46mph 7) 1mi - 6:59(6:59/mi) 174/199bpm [1215b/mi] 129cal 8.59/9.46mph 8) 1mi - 6:44(6:44/mi) 177/183bpm [1193b/mi] 130cal 8.91/9.6mph 9) 1mi - 6:58(6:58/mi) 177/182bpm [1234b/mi] 135cal 8.61/9.29mph 10) 1mi - 7:17(7:17/mi) 181/190bpm [1317b/mi] 141cal 8.25/9.25mph 11) 1mi - 7:02(7:02/mi) 172/180bpm [1211b/mi] 131cal 8.52/9.89mph 12) 1mi - 7:14(7:14/mi) 170/178bpm [1230b/mi] 129cal 8.29/9.16mph 13) 1mi - 7:13(7:13/mi) 175/183bpm [1262b/mi] 136cal 8.32/8.6mph 14) 0.11mi - 50(7:24/mi) 179/182bpm [1326b/mi] 15cal 8.1/8.27mph Add a comment	11.1mi, 1:17:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 🌦️💨💨 Wind yet again being annoying!! Not much effort on the hill sections 🥵 sluggish, left glute still discomforting #alwayswill 1) 1mi - 6:47(6:47/mi) 124/132bpm [840b/mi] 81cal 8.86/11.08mph 2) 1mi - 6:35(6:35/mi) 127/135bpm [835b/mi] 81cal 9.12/10mph 3) 1mi - 7:14(7:14/mi) 135/148bpm [977b/mi] 97cal 8.29/9.39mph 4) 1mi - 6:35(6:35/mi) 139/145bpm [916b/mi] 91cal 9.1/9.62mph 5) 1mi - 6:52(6:52/mi) 142/149bpm [974b/mi] 97cal 8.75/9.2mph 6) 1mi - 6:58(6:58/mi) 149/161bpm [1038b/mi] 102cal 8.61/9.06mph 7) 1mi - 6:58(6:58/mi) 144/153bpm [1004b/mi] 95cal 8.6/8.97mph 8) 1mi - 7:00(7:00/mi) 146/160bpm [1022b/mi] 99cal 8.57/8.95mph 9) 1mi - 6:56(6:56/mi) 150/163bpm [1040b/mi] 102cal 8.65/9mph 10) 1mi - 7:21(7:21/mi) 144/156bpm [1058b/mi] 90cal 8.17/8.43mph 11) 1mi - 7:12(7:12/mi) 134/145bpm [964b/mi] 59cal 8.34/8.83mph 12) 0.08mi - 34(6:59/mi) 130/131bpm [908b/mi] 3cal 8.59/8.33mph 15th Apr 2024, 2:44pm Velociraptor wrote: Aye, had it up to here with the wind. Looks like you're getting back to normal, though. 16th Apr 2024, 10:35am Sunbed Athlete wrote: Still very sluggish V. If this is the future, I might as well take up knitting 🧶 🤦‍♀️😂 16th Apr 2024, 10:40am Velociraptor wrote: Aye, Tom Daley took up knitting and now he's getting back to the top of his sport :) 16th Apr 2024, 10:57am Sunbed Athlete wrote: They’ll be no fear of that happening to One’s self, as One’s never been anywhere near the top of any sport 😂 Add a comment	9.2mi, 1:03:00 Run - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll, lap of the houses then home 🌤️💨🥶 Sluggish feeling effort coming straight off shift 😴🥱 1) 1mi - 7:10(7:10/mi) 114/125bpm [818b/mi] 76cal 8.37/8.95mph 2) 1mi - 7:11(7:11/mi) 116/123bpm [833b/mi] 76cal 8.35/8.72mph 3) 1mi - 6:58(6:58/mi) 115/121bpm [821b/mi] 69cal 8.4/8.58mph 4) 1mi - 6:53(6:53/mi) 114/120bpm [822b/mi] 63cal 8.32/8.6mph 5) 1mi - 6:55(6:55/mi) 114/124bpm [827b/mi] 63cal 8.27/10.92mph 6) 1mi - 6:51(6:51/mi) 117/140bpm [802b/mi] 61cal 8.76/9.75mph 7) 1mi - 7:07(7:07/mi) 114/135bpm [811b/mi] 57cal 8.43/9.48mph 8) 1mi - 7:02(7:02/mi) 98/118bpm [689b/mi] 27cal 8.54/8.91mph 9) 1mi - 7:12(7:12/mi) 116/145bpm [834b/mi] 59cal 8.34/8.87mph 10) 0.18mi - 1:31(7:16/mi) 119/123bpm [865b/mi] 7cal 8.26/8.68mph Add a comment	11.1mi, 1:17:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came, adding a lap of the houses on then home 🥶💨⛅️😎 1) 1mi - 7:03(7:03/mi) 145/164bpm [1046b/mi] 107cal 8.32/9.35mph 2) 1mi - 6:43(6:43/mi) 158/164bpm [1060b/mi] 109cal 8.94/9.02mph 3) 1mi - 7:03(7:03/mi) 159/166bpm [1122b/mi] 115cal 8.51/8.81mph 4) 1mi - 6:55(6:55/mi) 165/173bpm [1140b/mi] 120cal 8.68/9.18mph 5) 1mi - 6:54(6:54/mi) 169/174bpm [1167b/mi] 125cal 8.69/8.95mph 6) 1mi - 6:56(6:56/mi) 170/174bpm [1179b/mi] 128cal 8.65/9.12mph 7) 1mi - 6:52(6:52/mi) 171/181bpm [1175b/mi] 129cal 8.73/9.23mph 8) 1mi - 6:55(6:55/mi) 170/180bpm [1177b/mi] 126cal 8.67/10.16mph 9) 1mi - 6:52(6:52/mi) 171/178bpm [1174b/mi] 130cal 8.74/9.12mph 10) 1mi - 7:22(7:22/mi) 172/178bpm [1267b/mi] 139cal 8.14/8.83mph 11) 1mi - 6:55(6:55/mi) 170/176bpm [1177b/mi] 127cal 8.67/9mph 12) 0.08mi - 30(7:39/mi) 173/176bpm [1322b/mi] 6cal 7.85/8.66mph Add a comment
Thu 18th Apr Apr 18	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
11.2mi, 1:18:00 Run - General Brae Toll, Old Dailly, Hawkhill, about turned after Bargany Gardens, Old Dailly, Brae Toll then home 🌧️💨 Another tired, straight from shift plod 😴 1) 1mi - 6:58(6:58/mi) 152/161bpm [1085b/mi] 106cal 8.4/9.04mph 2) 1mi - 6:53(6:53/mi) 167/178bpm [1178b/mi] 120cal 8.5/8.85mph 3) 1mi - 6:41(6:41/mi) 172/181bpm [1151b/mi] 121cal 8.97/9.64mph 4) 1mi - 6:47(6:47/mi) 175/179bpm [1188b/mi] 126cal 8.84/9.43mph 5) 1mi - 7:15(7:15/mi) 179/184bpm [1299b/mi] 136cal 8.27/9.39mph 6) 1mi - 7:14(7:14/mi) 180/197bpm [1302b/mi] 135cal 8.29/9.62mph 7) 1mi - 6:44(6:44/mi) 177/180bpm [1190b/mi] 126cal 8.92/9.46mph 8) 1mi - 6:55(6:55/mi) 177/182bpm [1226b/mi] 130cal 8.67/9.73mph 9) 1mi - 7:06(7:06/mi) 178/183bpm [1265b/mi] 133cal 8.44/9.1mph 10) 1mi - 7:16(7:16/mi) 175/181bpm [1272b/mi] 134cal 8.25/9.25mph 11) 1mi - 6:59(6:59/mi) 173/184bpm [1208b/mi] 124cal 8.59/10.73mph 12) 0.18mi - 1:10(7:20/mi) 174/176bpm [1276b/mi] 15cal 8.18/8.77mph Add a comment	11.1mi, 1:16:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 💨🌤️😎 A bit fresh heading into the northern breeze, much nicer with on Ones back. Tired somewhat on the last two miles 😴 Finished the week on 66.7 miles. Footballing duties tomorrow ⚽️ 🐑 v 🥔 1) 1mi - 6:57(6:57/mi) 132/140bpm [894b/mi] 86cal 8.85/11.33mph 2) 1mi - 6:43(6:43/mi) 144/151bpm [966b/mi] 94cal 8.94/9.25mph 3) 1mi - 6:59(6:59/mi) 136/161bpm [950b/mi] 89cal 8.59/9.75mph 4) 1mi - 6:45(6:45/mi) 160/170bpm [1080b/mi] 105cal 8.89/9.73mph 5) 1mi - 6:52(6:52/mi) 161/166bpm [1106b/mi] 108cal 8.74/9.52mph 6) 1mi - 6:51(6:51/mi) 161/180bpm [1102b/mi] 107cal 8.77/9.35mph 7) 1mi - 6:43(6:43/mi) 170/190bpm [1141b/mi] 116cal 8.94/9.43mph 8) 1mi - 6:43(6:43/mi) 169/177bpm [1135b/mi] 114cal 8.94/9.29mph 9) 1mi - 6:54(6:54/mi) 170/180bpm [1173b/mi] 119cal 8.69/9mph 10) 1mi - 7:15(7:15/mi) 171/177bpm [1240b/mi] 128cal 8.27/8.62mph 11) 1mi - 7:07(7:07/mi) 171/176bpm [1218b/mi] 126cal 8.42/8.97mph 12) 0.05mi - 23(7:27/mi) 173/174bpm [1289b/mi] 6cal 8.06/8.35mph Add a comment	-	13.1mi, 1:31:00 Run - Long Run After yesterday’s rest day, headed lap of Victory Park, Avenue, Brae Toll, Old Dailly, Cairnhill, past factories, under the bridge (A77), Brae Toll, Avenue, lap of Victory Park then home. Felt ok, albeit had to stop and stretch the left leg/glute and tired towards the end 💨🌤️🌧️😎 1) 1mi - 7:02(7:02/mi) 180/188bpm [1266b/mi] 128cal 8.53/10.56mph 2) 1mi - 6:38(6:38/mi) 187/198bpm [1241b/mi] 123cal 9.04/10.02mph 3) 1mi - 6:47(6:47/mi) 189/194bpm [1282b/mi] 126cal 8.84/9.43mph 4) 1mi - 6:45(6:45/mi) 193/197bpm [1304b/mi] 126cal 8.88/9.41mph 5) 1mi - 7:00(7:00/mi) 197/214bpm [1379b/mi] 130cal 8.57/9.1mph 6) 1mi - 6:59(6:59/mi) 197/214bpm [1374b/mi] 129cal 8.6/9.64mph 7) 1mi - 7:06(7:06/mi) 200/207bpm [1420b/mi] 131cal 8.45/9.12mph 8) 1mi - 6:52(6:52/mi) 197/204bpm [1354b/mi] 127cal 8.73/9.18mph 9) 1mi - 6:57(6:57/mi) 197/203bpm [1368b/mi] 129cal 8.64/9.12mph 10) 1mi - 7:02(7:02/mi) 196/203bpm [1378b/mi] 130cal 8.53/9.52mph 11) 1mi - 7:11(7:11/mi) 193/202bpm [1388b/mi] 133cal 8.34/8.66mph 12) 1mi - 6:59(6:59/mi) 189/197bpm [1321b/mi] 130cal 8.58/9.39mph 13) 1mi - 7:03(7:03/mi) 192/200bpm [1355b/mi] 130cal 8.5/8.93mph 14) 0.09mi - 38(7:14/mi) 195/196bpm [1410b/mi] 11cal 8.3/8.39mph Add a comment	9.2mi, 1:03:00 Run - General Good recovery from yesterday’s plod as went straight to bed 🛌 after last nights shift 😴 Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom then home 🌤️😎 1) 1mi - 6:59(6:59/mi) 103/117bpm [719b/mi] 56cal 8.6/10.65mph 2) 1mi - 6:25(6:25/mi) 117/141bpm [752b/mi] 66cal 9.34/9.81mph 3) 1mi - 7:00(7:00/mi) 121/125bpm [847b/mi] 76cal 8.57/9.39mph 4) 1mi - 6:46(6:46/mi) 128/146bpm [866b/mi] 79cal 8.87/10.31mph 5) 1mi - 6:58(6:58/mi) 126/135bpm [877b/mi] 74cal 8.62/9.06mph 6) 1mi - 6:57(6:57/mi) 118/127bpm [819b/mi] 55cal 8.64/8.89mph 7) 1mi - 6:50(6:50/mi) 119/124bpm [813b/mi] 56cal 8.78/9.5mph 8) 1mi - 6:53(6:53/mi) 117/125bpm [806b/mi] 52cal 8.71/9.02mph 9) 1mi - 7:01(7:01/mi) 118/125bpm [829b/mi] 50cal 8.54/8.89mph 10) 0.16mi - 1:11(7:25/mi) 119/120bpm [882b/mi] 8cal 8.1/8.29mph Add a comment	9.2mi, 1:03:00 Run - General Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll then home 💨🌤️😎 Took a few miles to feel actually feel I was plodding, tired feeling mostly 😴 Left glute and achilles tender. 1) 1mi - 7:01(7:01/mi) 139/150bpm [930b/mi] 93cal 8.97/10.44mph 2) 1mi - 6:45(6:45/mi) 144/151bpm [972b/mi] 97cal 8.89/9.35mph 3) 1mi - 6:45(6:45/mi) 150/159bpm [1011b/mi] 103cal 8.9/9.31mph 4) 1mi - 7:01(7:01/mi) 154/159bpm [1082b/mi] 109cal 8.54/9.02mph 5) 1mi - 7:09(7:09/mi) 167/194bpm [1194b/mi] 126cal 8.39/9.52mph 6) 1mi - 6:48(6:48/mi) 176/180bpm [1197b/mi] 131cal 8.82/9.37mph 7) 1mi - 6:54(6:54/mi) 172/180bpm [1186b/mi] 127cal 8.7/10.44mph 8) 1mi - 6:56(6:56/mi) 174/180bpm [1206b/mi] 133cal 8.66/9.93mph 9) 1mi - 6:53(6:53/mi) 176/184bpm [1212b/mi] 133cal 8.71/9.52mph 10) 0.15mi - 48(7:19/mi) 177/182bpm [1296b/mi] 21cal 8.19/8.5mph Add a comment	11mi, 1:17:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses then home 💨🌤️😎 1) 1mi - 6:59(6:59/mi) 145/165bpm [983b/mi] 98cal 8.85/11.46mph 2) 1mi - 6:48(6:48/mi) 153/168bpm [1071b/mi] 108cal 8.57/9.2mph 3) 1mi - 6:48(6:48/mi) 152/159bpm [1035b/mi] 104cal 8.82/9.04mph 4) 1mi - 6:50(6:50/mi) 156/175bpm [1065b/mi] 108cal 8.79/9.12mph 5) 1mi - 6:57(6:57/mi) 161/169bpm [1120b/mi] 114cal 8.63/9.25mph 6) 1mi - 6:58(6:58/mi) 170/180bpm [1184b/mi] 126cal 8.62/8.87mph 7) 1mi - 6:49(6:49/mi) 169/176bpm [1153b/mi] 122cal 8.79/9.14mph 8) 1mi - 6:56(6:56/mi) 171/176bpm [1187b/mi] 127cal 8.65/9.02mph 9) 1mi - 7:04(7:04/mi) 173/181bpm [1224b/mi] 132cal 8.48/8.66mph 10) 1mi - 7:25(7:25/mi) 175/183bpm [1298b/mi] 141cal 8.09/8.43mph 11) 1mi - 7:07(7:07/mi) 173/178bpm [1230b/mi] 134cal 8.44/8.81mph 12) 0.04mi - 19(7:16/mi) 174/176bpm [1266b/mi] 5cal 8.25/8.54mph Add a comment
Thu 25th Apr Apr 25	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
9.1mi, 1:03:00 Run - General Very stiff persistent northern breeze to contend with on the way out 💨🥵 Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll then home 💨🌤️😎 1) 1mi - 6:50(6:50/mi) 119/129bpm [832b/mi] 77cal 8.58/9.41mph 2) 1mi - 7:01(7:01/mi) 130/144bpm [933b/mi] 90cal 8.36/8.64mph 3) 1mi - 7:04(7:04/mi) 131/155bpm [925b/mi] 85cal 8.49/11.21mph 4) 1mi - 7:02(7:02/mi) 128/132bpm [901b/mi] 81cal 8.53/8.89mph 5) 1mi - 6:56(6:56/mi) 126/132bpm [874b/mi] 72cal 8.65/9.37mph 6) 1mi - 6:50(6:50/mi) 132/146bpm [903b/mi] 79cal 8.77/9.96mph 7) 1mi - 7:00(7:00/mi) 130/137bpm [909b/mi] 76cal 8.58/9.27mph 8) 1mi - 6:55(6:55/mi) 156/189bpm [1078b/mi] 104cal 8.68/9.25mph 9) 1mi - 6:55(6:55/mi) 147/160bpm [1016b/mi] 95cal 8.68/9.93mph 10) 0.07mi - 28(7:19/mi) 150/152bpm [1097b/mi] 2cal 8.2/8.58mph Add a comment	9.5mi, 1:05:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom then home 🌤️💨😎 Not much sleep after shift, however bounced along ok. Rest day tomorrow, footballing duties ⚽️ Finished the week on 61 miles 😊 1) 1mi - 6:50(6:50/mi) 132/142bpm [902b/mi] 89cal 8.78/10.71mph 2) 1mi - 6:35(6:35/mi) 135/143bpm [888b/mi] 87cal 9.12/9.77mph 3) 1mi - 7:04(7:04/mi) 154/182bpm [1089b/mi] 108cal 8.49/8.66mph 4) 1mi - 6:53(6:53/mi) 156/161bpm [1074b/mi] 106cal 8.72/9.12mph 5) 1mi - 6:52(6:52/mi) 163/174bpm [1118b/mi] 114cal 8.74/9.66mph 6) 1mi - 6:50(6:50/mi) 166/171bpm [1134b/mi] 116cal 8.79/9.27mph 7) 1mi - 6:55(6:55/mi) 171/199bpm [1183b/mi] 122cal 8.68/9.16mph 8) 1mi - 6:51(6:51/mi) 175/183bpm [1197b/mi] 129cal 8.77/10mph 9) 1mi - 6:51(6:51/mi) 179/193bpm [1226b/mi] 129cal 8.76/9.6mph 10) 0.46mi - 3:21(7:20/mi) 179/184bpm [1314b/mi] 63cal 8.17/8.54mph Add a comment	-	13.4mi, 1:32:00 Run - Long Run Bounced along ok after yesterday’s rest day albeit a day of traveling on this country’s fantastic transportation infrastructure 🚌🚂 until last two miles when the left glute, achilles started to feel uncomfortable 😣 Headed out doing a lap of Victory Park, Avenue, Brae Toll, roundabout outside the hospital, under the bridge (A77), past factories, Cairnhill, Old Dailly, Brae Toll, Avenue, lap of Victory Park then home 💨🌤️😎 1) 1mi - 6:47(6:47/mi) 128/133bpm [868b/mi] 85cal 8.85/9.66mph 2) 1mi - 6:43(6:43/mi) 140/149bpm [940b/mi] 93cal 8.93/9.2mph 3) 1mi - 6:52(6:52/mi) 147/154bpm [1010b/mi] 99cal 8.73/9.29mph 4) 1mi - 6:44(6:44/mi) 148/184bpm [996b/mi] 99cal 8.92/9.39mph 5) 1mi - 6:46(6:46/mi) 150/153bpm [1016b/mi] 99cal 8.86/9.37mph 6) 1mi - 7:04(7:04/mi) 150/158bpm [1059b/mi] 103cal 8.5/9.25mph 7) 1mi - 6:59(6:59/mi) 135/151bpm [943b/mi] 72cal 8.59/11.04mph 8) 1mi - 6:52(6:52/mi) 126/132bpm [865b/mi] 43cal 8.74/9.56mph 9) 1mi - 6:50(6:50/mi) 127/140bpm [867b/mi] 44cal 8.79/9.39mph 10) 1mi - 6:43(6:43/mi) 124/134bpm [833b/mi] 41cal 8.93/9.16mph 11) 1mi - 6:58(6:58/mi) 119/140bpm [828b/mi] 26cal 8.62/9.54mph 12) 1mi - 6:47(6:47/mi) 121/127bpm [821b/mi] 30cal 8.84/9.23mph 13) 1mi - 6:59(6:59/mi) 119/121bpm [830b/mi] 27cal 8.6/9.02mph 14) 0.4mi - 2:56(7:21/mi) 119/121bpm [875b/mi] 12cal 8.16/8.77mph Add a comment	11.2mi, 1:18:00 Run - General Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital and back way I came adding a lap of the houses on then home 💨💨🌧️☔️ Brutal wind on the Prom return section!! 1) 1mi - 7:05(7:05/mi) 160/199bpm [1133b/mi] 113cal 8.47/10.42mph 2) 1mi - 6:27(6:27/mi) 183/197bpm [1180b/mi] 123cal 9.3/9.85mph 3) 1mi - 6:39(6:39/mi) 188/203bpm [1249b/mi] 127cal 9.03/9.23mph 4) 1mi - 6:42(6:42/mi) 192/203bpm [1287b/mi] 129cal 8.95/9.27mph 5) 1mi - 6:57(6:57/mi) 189/193bpm [1312b/mi] 133cal 8.64/9.16mph 6) 1mi - 6:58(6:58/mi) 183/194bpm [1274b/mi] 134cal 8.62/8.95mph 7) 1mi - 7:00(7:00/mi) 184/189bpm [1287b/mi] 134cal 8.58/9.02mph 8) 1mi - 7:11(7:11/mi) 184/190bpm [1323b/mi] 138cal 8.35/9.04mph 9) 1mi - 7:40(7:40/mi) 184/188bpm [1441b/mi] 150cal 7.66/7.62mph 10) 1mi - 7:34(7:34/mi) 178/188bpm [1346b/mi] 144cal 7.94/9.5mph 11) 1mi - 6:47(6:47/mi) 180/187bpm [1220b/mi] 130cal 8.85/10.12mph 12) 0.17mi - 1:02(7:15/mi) 181/185bpm [1312b/mi] 16cal 8.27/8.75mph Add a comment	-	11.1mi, 1:16:00 Run - General Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital and back way I came HOWEVER had to add on Ainslie Road and a large lap of the houses then home as I thought I had started my watch after pausing to allow a car to pass but hadn’t 🤷‍♀️🤦‍♀️ 💨🌤️😎 1) 1mi - 6:52(6:52/mi) 113/118bpm [776b/mi] 71cal 8.74/10.16mph 2) 1mi - 6:24(6:24/mi) 132/141bpm [845b/mi] 84cal 9.37/10.73mph 3) 1mi - 6:40(6:40/mi) 140/160bpm [932b/mi] 94cal 9.01/10.83mph 4) 1mi - 6:45(6:45/mi) 134/148bpm [905b/mi] 84cal 8.89/9.37mph 5) 1mi - 6:54(6:54/mi) 108/119bpm [746b/mi] 35cal 8.69/9.02mph 6) 1mi - 6:38(6:38/mi) 119/122bpm [789b/mi] 54cal 9.05/9.33mph 7) 1mi - 6:54(6:54/mi) 119/124bpm [821b/mi] 56cal 8.7/9.52mph 8) 1mi - 6:54(6:54/mi) 118/122bpm [814b/mi] 51cal 8.7/9.14mph 9) 1mi - 7:02(7:02/mi) 119/121bpm [838b/mi] 52cal 8.52/9mph 10) 1mi - 7:16(7:16/mi) 117/122bpm [850b/mi] 49cal 8.26/8.79mph 11) 1mi - 7:04(7:04/mi) 119/129bpm [840b/mi] 52cal 8.5/9.02mph 12) 0.08mi - 37(7:37/mi) 119/121bpm [907b/mi] 4cal 7.88/8.66mph 1st May 2024, 12:44pm Velociraptor wrote: Looks like the doctor didn't knock you about too much putting the gadget in. Well done :) 1st May 2024, 2:33pm Sunbed Athlete wrote: Couldn’t lie on my front when sleeping so he a very uncomfortable time. Chest protruding slightly, looks like I’ve got pecs 😂 The loop recorder is only the size of a small USB stick. Hopefully my pecs will settle back down and lying on my front will have less discomfort 🤞 Add a comment
Thu 2nd May May 2	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
11.2mi, 1:17:00 Run - General Brae Toll, Old Dailly, Hawkhill, about turning after Bargany Gardens, Old Dailly, Brae Toll then home 💨🌤️😎🥵 1) 1mi - 6:43(6:43/mi) 153/173bpm [1029b/mi] 104cal 8.92/11.1mph 2) 1mi - 6:50(6:50/mi) 168/177bpm [1147b/mi] 123cal 8.79/9.75mph 3) 1mi - 6:45(6:45/mi) 171/181bpm [1155b/mi] 125cal 8.88/9.41mph 4) 1mi - 6:56(6:56/mi) 171/178bpm [1187b/mi] 129cal 8.65/9.56mph 5) 1mi - 7:10(7:10/mi) 175/188bpm [1254b/mi] 138cal 8.38/9.25mph 6) 1mi - 6:55(6:55/mi) 176/184bpm [1218b/mi] 134cal 8.67/9.6mph 7) 1mi - 6:37(6:37/mi) 175/181bpm [1158b/mi] 128cal 9.07/9.91mph 8) 1mi - 6:44(6:44/mi) 181/192bpm [1220b/mi] 132cal 8.9/9.62mph 9) 1mi - 6:49(6:49/mi) 175/185bpm [1194b/mi] 131cal 8.79/9.33mph 10) 1mi - 7:01(7:01/mi) 176/184bpm [1235b/mi] 134cal 8.55/9.04mph 11) 1mi - 7:01(7:01/mi) 175/181bpm [1227b/mi] 135cal 8.56/9.06mph 12) 0.2mi - 1:27(7:25/mi) 179/186bpm [1328b/mi] 28cal 8.09/8.68mph Add a comment	11.1mi, 1:17:00 Run - General Mill Road, Prom, round boatyard, golf course, about turning at roundabout outside the hospital and back way I came adding a lap of the houses on then home 💨🌤️😎🥵 Tired towards the end. Left glute slight discomfort ☹️ 1) 1mi - 7:06(7:06/mi) 149/163bpm [1057b/mi] 102cal 8.46/9.96mph 2) 1mi - 6:34(6:34/mi) 159/166bpm [1043b/mi] 103cal 9.14/9.64mph 3) 1mi - 6:49(6:49/mi) 161/175bpm [1097b/mi] 109cal 8.81/8.89mph 4) 1mi - 6:56(6:56/mi) 165/170bpm [1143b/mi] 115cal 8.66/9.14mph 5) 1mi - 7:03(7:03/mi) 169/173bpm [1192b/mi] 124cal 8.51/9.48mph 6) 1mi - 7:05(7:05/mi) 171/176bpm [1211b/mi] 129cal 8.48/8.75mph 7) 1mi - 6:52(6:52/mi) 168/177bpm [1154b/mi] 119cal 8.74/9.48mph 8) 1mi - 6:56(6:56/mi) 170/178bpm [1179b/mi] 123cal 8.65/9.06mph 9) 1mi - 7:10(7:10/mi) 171/177bpm [1225b/mi] 127cal 8.38/8.68mph 10) 1mi - 7:16(7:16/mi) 172/187bpm [1280b/mi] 135cal 8.06/8.45mph 11) 1mi - 7:02(7:02/mi) 171/180bpm [1202b/mi] 126cal 8.54/9.02mph 12) 0.06mi - 13(4:50/mi) 175/175bpm [844b/mi] 1cal 12.43/8.89mph Add a comment	3.2mi, 21:00 Run - General After Parkrun, headed along the Prom, up Mill Road then home. Finished the week on 66.4 miles 😊 1) 1mi - 6:23(6:23/mi) 164/177bpm [1048b/mi] 105cal 9.39/10.5mph 2) 1mi - 6:48(6:48/mi) 174/185bpm [1184b/mi] 122cal 8.82/10.12mph 3) 1mi - 6:43(6:43/mi) 179/184bpm [1201b/mi] 124cal 8.94/10.6mph 4) 0.15mi - 1:06(7:22/mi) 179/185bpm [1319b/mi] 20cal 8.14/8.72mph Add a comment 3.1mi, 18:21 Run - parkrun Girvan Prom Parkrun #224 Second place. Well beaten! Started off decent then faded 🤷‍♀️ 1) 1mi - 5:39(5:39/mi) 171/177bpm [965b/mi] 99cal 10.63/12.96mph 2) 1mi - 5:55(5:55/mi) 171/177bpm [1011b/mi] 104cal 10.15/11.06mph 3) 1mi - 6:01(6:01/mi) 178/183bpm [1072b/mi] 110cal 9.96/10.25mph 4) 0.13mi - 46(5:47/mi) 179/182bpm [1036b/mi] 14cal 10.37/10.21mph Add a comment 2.2mi, 15:00 Run - General Home from night shift, changed the trainers and headed to Parkrun via Avenue 🌥️ 1) 1mi - 6:48(6:48/mi) 142/182bpm [966b/mi] 93cal 8.82/9.89mph 2) 1mi - 6:59(6:59/mi) 169/173bpm [1179b/mi] 120cal 8.6/8.91mph 3) 0.17mi - 1:13(7:20/mi) 171/174bpm [1253b/mi] 21cal 8.19/8.72mph Add a comment	13.2mi, 1:32:00 Run - General Home from night shift and back out this plod. Headed Brae Toll, Old Dailly, about turning after Bargany Gardens, Hawkhill, Old Dailly, Brae Toll, Avenue, lap of Victory Park, Prom, Cauldshore, lap of the houses then home. Very tired 🥱 😴 feeling throughout the plod 🌧️ 1) 1mi - 6:45(6:45/mi) 174/189bpm [1176b/mi] 116cal 8.88/10.42mph 2) 1mi - 6:37(6:37/mi) 182/197bpm [1203b/mi] 122cal 9.08/9.98mph 3) 1mi - 6:45(6:45/mi) 189/192bpm [1277b/mi] 124cal 8.88/9.35mph 4) 1mi - 7:03(7:03/mi) 190/195bpm [1341b/mi] 130cal 8.5/9.18mph 5) 1mi - 7:15(7:15/mi) 189/193bpm [1370b/mi] 133cal 8.28/8.6mph 6) 1mi - 7:10(7:10/mi) 190/198bpm [1363b/mi] 132cal 8.36/8.83mph 7) 1mi - 6:58(6:58/mi) 185/196bpm [1290b/mi] 128cal 8.6/9.37mph 8) 1mi - 7:05(7:05/mi) 182/192bpm [1290b/mi] 130cal 8.46/10.06mph 9) 1mi - 7:03(7:03/mi) 180/186bpm [1269b/mi] 130cal 8.51/8.85mph 10) 1mi - 7:08(7:08/mi) 178/182bpm [1299b/mi] 134cal 8.22/8.7mph 11) 1mi - 7:11(7:11/mi) 179/184bpm [1287b/mi] 132cal 8.35/9.08mph 12) 1mi - 7:01(7:01/mi) 178/183bpm [1249b/mi] 129cal 8.55/10.48mph 13) 1mi - 7:04(7:04/mi) 180/210bpm [1272b/mi] 130cal 8.49/9.91mph 14) 0.17mi - 53(7:14/mi) 176/178bpm [1273b/mi] 13cal 8.3/8.56mph Add a comment	11.1mi, 1:16:00 Run - General Home from night shift, change of shoes and out up Mill Road, Prom, round boatyard, golf course, round the hospital car park, roundabout outside the hospital and back way I came adding a lap of the houses on then home ☁️ 1) 1mi - 6:55(6:55/mi) 113/142bpm [782b/mi] 67cal 8.67/10.75mph 2) 1mi - 6:27(6:27/mi) 145/189bpm [935b/mi] 92cal 9.31/10.04mph 3) 1mi - 6:46(6:46/mi) 159/172bpm [1076b/mi] 105cal 8.87/8.97mph 4) 1mi - 6:43(6:43/mi) 162/197bpm [1088b/mi] 107cal 8.93/9.27mph 5) 1mi - 6:53(6:53/mi) 171/180bpm [1177b/mi] 120cal 8.72/8.87mph 6) 1mi - 6:50(6:50/mi) 174/181bpm [1189b/mi] 123cal 8.78/9.08mph 7) 1mi - 6:53(6:53/mi) 175/184bpm [1203b/mi] 125cal 8.73/9.79mph 8) 1mi - 6:54(6:54/mi) 179/186bpm [1235b/mi] 128cal 8.69/9.98mph 9) 1mi - 6:59(6:59/mi) 176/186bpm [1229b/mi] 127cal 8.59/9.31mph 10) 1mi - 7:10(7:10/mi) 178/193bpm [1275b/mi] 125cal 8.37/10.16mph 11) 1mi - 6:49(6:49/mi) 185/189bpm [1262b/mi] 126cal 8.8/9.33mph 12) 0.09mi - 41(7:12/mi) 184/186bpm [1325b/mi] 12cal 8.33/9.23mph Add a comment	9mi, 1:01:00 Run - General 30 hours recovery from yesterday’s plod and apart from usual glute issues around the 8 mile mark, all was good. Headed out Brae Toll, Old Dailly, Hawkhill, Old Dailly, Brae Toll then home 🌤️😎🥵 1) 1mi - 6:45(6:45/mi) 138/146bpm [932b/mi] 89cal 8.88/10.44mph 2) 1mi - 6:48(6:48/mi) 138/145bpm [937b/mi] 91cal 8.83/9.2mph 3) 1mi - 6:32(6:32/mi) 139/143bpm [909b/mi] 88cal 9.18/9.68mph 4) 1mi - 6:43(6:43/mi) 139/148bpm [934b/mi] 86cal 8.93/9.75mph 5) 1mi - 6:57(6:57/mi) 143/165bpm [995b/mi] 92cal 8.63/9.37mph 6) 1mi - 6:37(6:37/mi) 149/161bpm [987b/mi] 94cal 9.06/9.68mph 7) 1mi - 6:52(6:52/mi) 156/167bpm [1071b/mi] 102cal 8.74/9.1mph 8) 1mi - 6:46(6:46/mi) 153/162bpm [1036b/mi] 98cal 8.86/9.23mph 9) 1mi - 6:48(6:48/mi) 182/194bpm [1238b/mi] 122cal 8.82/9.5mph 10) 0.04mi - 11(5:05/mi) 185/186bpm [940b/mi] 3cal 11.8/8.5mph Add a comment	9.2mi, 1:04:00 Run - General Short recovery from yesterday’s plod and the legs felt it. Headed up Mill Road, Prom, round boatyard, golf course, about turned at roundabout outside the hospital, golf course, round boatyard, Prom then home 🌤️😎🥵💨 1) 1mi - 7:02(7:02/mi) 117/142bpm [824b/mi] 75cal 8.52/9.25mph 2) 1mi - 6:45(6:45/mi) 135/139bpm [911b/mi] 90cal 8.89/9.16mph 3) 1mi - 6:40(6:40/mi) 140/148bpm [934b/mi] 92cal 8.99/9.1mph 4) 1mi - 6:48(6:48/mi) 142/146bpm [965b/mi] 94cal 8.82/9.2mph 5) 1mi - 6:57(6:57/mi) 144/169bpm [1001b/mi] 96cal 8.63/9.04mph 6) 1mi - 7:01(7:01/mi) 146/154bpm [1026b/mi] 99cal 8.54/8.81mph 7) 1mi - 6:59(7:00/mi) 137/148bpm [958b/mi] 85cal 8.58/9.29mph 8) 1mi - 7:01(7:01/mi) 129/137bpm [905b/mi] 62cal 8.55/9mph 9) 1mi - 7:10(7:10/mi) 117/123bpm [839b/mi] 26cal 8.37/8.5mph 10) 0.21mi - 1:35(7:34/mi) 117/119bpm [885b/mi] 5cal 7.93/8.47mph Add a comment

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