duo

Last on at 12pm, 20th May 2024

F45 Renfrewshire

Elk (65)

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About Me
Started running back in 2007 but didn't really get into it due to a number of reasons. Decided after injury to give up my martial arts and get back into running. Recently joined a running club and seeing my times improving. Show More...

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Recent Blogs
Ignis Women's Health 10k	May 2010
[Untitled]	Apr 2007
[Untitled]	Mar 2007
[Untitled]	Mar 2007
[Untitled]	Mar 2007

My parkrun
Greenock parkrun

Recent Training
18th May	General	1.7mi	1:01:54
17th May	General	4.3mi	39:26
17th May	Strength	0mi	40:31
17th May	General	1.3mi	54:19
16th May	General	4.2mi	40:00

Planned Races
Dumbarton 10k	23rd May

12 Month Benchmarks	Run
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2024 Targets	Set your targets
Run 1000 Walk 500

Recent Threads
Coros users
Scotland based runs & runners
1000 miles in 2024

Buddies (10)

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Best Times
Best WAVA

Dist	Races	2010	2011	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
1mi	2											11:53 38.46	10:50 42.63	10:50 10:50/mi	42.63
4km	10				23:36 50.63	22:37 53.14	22:13 54.45	23:58 50.82				19:07 66.64		19:07 7:41/mi	66.64
2.7mi	2						22:35 58.49	24:44 53.78						22:35 8:22/mi	58.49
5km	21			28:59 51.95	27:19 55.41	26:54 56.59	26:35 57.64			28:51 54.83	27:51 57.35	24:19 66.36	25:46 63.29	24:19 7:50/mi	66.36
5.5km	1											29:27 60.18		29:27 8:39/mi	60.18
5.7km	1											1:05:20 28.24		1:05:20 18:27/mi	28.24
3.7mi	2						32:07 56.41	35:08 51.94						32:07 8:47/mi	56.41
3.8mi	2										31:57 60.77	30:42 63.90		30:42 8:10/mi	63.90
3.9mi	1												31:26 65.49	31:26 8:04/mi	65.49
7km	2								51:59 42.26					51:59 11:57/mi	42.26
8km	4								47:53 52.68			43:58 59.53		43:58 8:51/mi	59.53
5mi	4					45:28 54.60					45:11 57.67	42:25 62.06	40:23 65.89	40:23 8:05/mi	65.89
10km	24			1:05:18 47.02	59:04 52.28	57:40 53.89	55:20 56.54	1:01:05 51.60	59:13 53.64		52:57 61.61	50:05 65.80	49:00 67.98	49:00 7:53/mi	67.98
7.8mi	2											1:12:31 57.71	1:04:54 65.19	1:04:54 8:19/mi	65.19
10mi	3					1:33:43 54.48						1:27:09 62.24	1:21:14 67.53	1:21:14 8:07/mi	67.53
13.1mi	7	2:37:24 41.36	2:40:00 40.83			2:13:36 50.18	2:09:41 52.05					1:53:33 62.80		1:53:33 8:40/mi	62.80
15mi	1					3:49:00 33.77								3:49:00 15:16/mi	33.77
26.2mi	4		5:43:35 39.25			4:54:56 46.82	4:45:49 48.65							4:45:49 10:55/mi	48.65

Date	Planned Races			Distance
23 May	Dumbarton 10k Confirmed			10km
2024		Result	WAVA	Distance
12 May	Babcock Series - Shettleston PB	49:00	67.98	10km
21 Apr	Dunbartonshire AAA 10 mile road race PB	1:21:14	67.53	10mi
10 Mar	Acorn Pollock Park Trail Race	54:53	60.69	10km
17 Feb	GGH Willow Bowl PB	1:04:54	65.19	7.8mi
4 Feb	Renfrewshire Road Race PB	40:23	65.89	5mi
28 Jan	Scottish Veteran Harriers Club Road Relays PB	31:26	65.49	3.9mi
21 Jan	South by Five - Queen's Park	31:13	52.24	5km
7 Jan	South by Five - Bellahouston Park SB	25:46	63.29	5km
1 Jan	Lyle Mile PB	10:50	42.63	1mi
2023		Result	WAVA	Distance
17 Dec	South by Five - Pollok Park PB	29:27	60.18	5.48km
3 Dec	South by Five - Rouken Glen	28:32	56.55	5km
19 Nov	South by Five Linn Park	29:43	54.30	5km
12 Nov	Jimmy Irvine Bella 10k SB	50:05	65.80	10km
1 Oct	Great Scottish Run Half Marathon PB	1:53:33	62.80	13.1mi
16 Sep	GGH J G Cameron PB	19:07	66.64	4km
10 Sep	Kilmacolm 10k	52:42	62.54	10km
18 Aug	Dunbarton Dash - Tour of North Clydeside PB	43:58	59.53	8km
16 Aug	Clydebank Canter - Tour of North Clydeside PB	24:19	66.36	5km
14 Aug	Bowline Bounce - Tour of North Clydeside	55:47	59.08	10km
13 Aug	Port Glasgow 10k	1:02:00	53.16	10km
30 Jul	GGH Bill Elder 10k	50:47	64.90	10km
23 Jul	ACORN Rouken Glen Trail Race	48:00	54.53	8km
25 May	Dumbarton 10k	52:15	63.07	10km
21 May	Gryffe Valley 10k	55:56	58.92	10km
4 May	Helensburgh 10k	52:12	63.13	10km
19 Apr	Kaim Hill Race PB	1:05:20	28.24	5.7km
19 Mar	Dunbartonshire AAA 10 mile road race SB	1:27:09	62.24	10mi
12 Mar	Renfrewshire Road Race SB	42:25	62.06	5mi
18 Feb	GGH Willow Bowl SB	1:12:31	57.71	7.8mi
29 Jan	Scottish Veteran Harriers Club Road Relays PB	30:42	63.90	3.76mi
22 Jan	South by Five Queens Park	31:50	50.69	5km
8 Jan	South by Five Bellahouston Park	27:41	58.29	5km
1 Jan	Lyle Mile SB	11:53	38.46	1mi
2022		Result	WAVA	Distance
18 Dec	South by Five Pollok Park	33:27	47.75	5km
4 Dec	South by Five Rouken Glenn	29:45	53.68	5km
20 Nov	South by Five Linn Park	32:49	48.67	5km
6 Nov	South by Five Kings Park SB	27:51	57.35	5km
21 Aug	Paisley 10K		0.00	10km
2 Aug	Bill Elder Trophy	55:00	59.32	10km
24 Jul	Scottish Veteran Harriers Club Road Relays SB	31:57	60.77	3.76mi
29 May	Shettleston 10k SB	52:57	61.61	10km
12 May	Dumbarton 10k	53:21	61.15	10km
6 Feb	Renfrewshire AAA road race SB	45:11	57.67	5mi
16 Jan	South by Five Queens Park		0.00	5km
2 Jan	South by Five Bellahouston Park	28:31	55.47	5km
2021		Result	WAVA	Distance
19 Dec	South by Five Pollok Park		0.00	5km
5 Dec	South by Five Rouken Glenn	31:20	50.48	5km
21 Nov	South by Five Linn Park	31:07	50.84	5km
7 Nov	South by Five Kings Park SB	28:51	54.83	5km
2 Oct	Dunoon Ultra		0.00	53km
2020		Result	WAVA	Distance
15 Mar	Balloch to Clydebank Half Marathon		0.00	13.1mi
2019		Result	WAVA	Distance
8 Dec	South by Five - King's Park		0.00	5km
26 Oct	National XC Relays, Cumbernauld		0.00	4km
12 Oct	West of Scotland XC Relays	23:51	51.47	4km
16 Aug	Tour of Clydeside Bella Belter	1:00:49	52.23	10km
15 Aug	Tour of Clydeside Garscube Gallop	51:59	42.26	7km
14 Aug	Tour of Clydeside Dumbarton Dream	48:54	51.59	8km
13 Aug	Tour of Clydeside Toota Lin PB	51:59	42.26	7km
12 Aug	Tour of Clydeside Lochwinnoch Loosener SB	47:53	52.68	8km
16 Jun	Port Glasgow 10k SB	59:13	53.64	10km
2018		Result	WAVA	Distance
27 Oct	National XC Relays, Cumbernauld SB	23:58	50.82	4km
13 Oct	West District XC Relay Championships	26:05	46.70	4km
6 Oct	George Cummings Road Relays SB	24:44	53.78	2.7mi
19 Aug	Paisley 10K	1:02:00	50.83	10km
12 Aug	Port Glasgow 10k SB	1:01:05	51.60	10km
28 Jan	Scottish Veteran Harriers Club Road Relays SB	35:08	51.94	3.66mi
2017		Result	WAVA	Distance
11 Nov	NATIONAL SHORT COURSE XC CHAMPIONSHIPS SB	22:13	54.45	4km
28 Oct	National XC Relays, Cumbernauld	23:19	51.88	4km
22 Oct	Renfrewshire XC Relays	21:14	56.97	4km
15 Oct	West District XC Relay Championships	24:19	49.74	4km
7 Oct	George Cummings Road Relays PB	22:35	58.49	2.7mi
1 Oct	Great Scottish Run 10K	57:44	54.19	10km
24 Sep	Berlin Marathon PB	4:45:49	48.65	26.2mi
5 Aug	Dunoon Half Marathon SB	2:09:41	52.05	13.1mi
28 May	Edinburgh Marathon	5:05:24	45.53	26.2mi
19 Mar	Alloa Half Marathon	2:14:57	50.02	13.1mi
11 Mar	Jack Crawford Springburn Cup SB	55:20	56.54	10km
28 Jan	Greenock parkrun SB	26:35	57.64	5km
22 Jan	Scottish Veteran Harriers Club Road Relays PB	32:07	56.41	3.66mi
2016		Result	WAVA	Distance
5 Nov	Scottish Short Course XC Champs SB	22:37	53.14	4km
29 Oct	Illuminator Half Marathon PB	3:49:00	33.77	15mi
9 Oct	Yorkshire Marathon SB	4:54:56	46.82	26.2mi
6 Aug	Dunoon Half Marathon	2:18:28	48.41	13.1mi
2 Aug	Greenock Glenpark Harriers Bill Elder 10K SB	57:40	53.89	10km
5 Jun	Great Women's 10km	59:00	52.67	10km
29 May	Edinburgh Half Marathon SB	2:13:36	50.18	13.1mi
26 Mar	Greenock Glenpark Harriers - Docherty Cup SB	1:33:43	54.48	10mi
5 Mar	Greenock parkrun SB	26:54	56.59	5km
7 Feb	Renfrewshire AAA Road Race Championships SB	45:28	54.60	5mi
2015		Result	WAVA	Distance
7 Nov	Scottish 4K XC Champs - Bellahouston Park SB	23:36	50.63	4km
4 Oct	Great Scottish Run 10K SB	59:04	52.28	10km
5 Sep	Greenock parkrun SB	27:19	55.41	5km
30 Aug	Paisley 10km	1:00:29	51.06	10km
25 Jul	Greenock parkrun	28:32	53.05	5km
2014		Result	WAVA	Distance
8 Nov	Greenock parkrun SB	28:59	51.95	5km
5 Oct	Great Scottish Run 10k SB	1:05:18	47.02	10km
17 May	Greenock parkrun#1	30:12	49.86	5km
2011		Result	WAVA	Distance
4 Sep	Great Scottish Run Half Marathon SB	2:40:00	40.83	13.1mi
22 May	Edinburgh Marathon SB	5:43:35	39.25	26.2mi
2010		Result	WAVA	Distance
5 Sep	Great Scottish Run Half Marathon SB	2:37:24	41.36	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	7	21	22	11	9	0	0	0	0	0	0	0	69
2024	77	118	130	101	72	0	0	0	0	0	0	0	497
2023	19	10	13	63	74	61	60	58	45	28	13	0	443
2023	61	46	55	56	60	67	104	113	114	110	82	72	940
2022	34	15	39	59	52	45	28	27	46	38	19	28	429
2022	46	57	74	37	81	55	51	26	18	18	41	50	554
2021	0	2	0	10	30	63	58	83	42	7	21	17	334
2021	53	42	40	48	101	61	104	90	50	60	43	33	724
2020	0	0	0	0	29	0	0	0	0	0	1	0	30
2020	66	52	34	26	100	133	148	183	47	67	71	68	995
2019	2	0	0	1	2	0	0	2	0	0	0	0	8
2019	86	94	89	117	81	56	67	63	50	42	48	41	833
2018	0	7	12	8	0	0	8	0	0	2	0	2	37
2018	15	22	24	26	34	26	25	45	22	46	55	62	403
2018	10	16	0	3	0	0	0	1	0	0	0	0	31
2017	57	66	76	124	93	32	90	96	93	56	26	14	823
2017	0	0	0	0	0	0	0	0	0	0	0	3	3
2016	71	42	72	43	68	15	67	97	129	85	53	100	842
2016	0	7	0	0	0	0	0	0	0	0	0	0	7
2015	0	0	0	0	10	0	39	0	0	0	0	0	49
2015	15	18	2	15	9	32	38	45	67	45	26	91	402
2014	0	0	0	3	0	0	0	0	0	0	0	0	3
2014	0	0	0	0	0	0	0	0	0	0.3	0	0	0.3
2014	8	0	14	23	15	11	1	8	12	22	17	4	135
2013	0	0	2	0	0	0	0	0	0	0	0	0	2
2013	2	11	0	13	12	15	22	18	2	12	2	0	109
2012	3	5	5	5	17	0	0	2	2	2	4	0	45
2011	0	3	0	0	0	0	0	0	0	0	0	0	3
2011	34	35	99	113	52	28	12	20	18	5	0	0	417
2011	0	0	0	11	0	4	10	0	3	0	0	0	27
2010	0	0	4	0	0	0	0	1	0	0	0	0	6
2010	34	41	43	48	44	51	48	70	41	22	44	15	501
2009	0	0	0	0	0	4	0	0	0	0	0	0	4
2009	0	0	0	0	0	18	28	32	33	35	31	33	210
2008	2	0	0	0	0	0	0	0	0	0	0	0	2
2007	0	0	12	19	10	17	10	0	5	10	0	0	83
2006	0	0	0	4	0	0	0	0	0	0	0	0	4
2005	0	0	0	3	0	0	0	0	0	0	0	0	3
2005	0	0	0	6	0	0	0	0	0	0	0	0	6

Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	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
-	0mi, 49:46 Cross - Strength	4.3mi, 40:00 Run - General 1.6mi, 1:15:59 Walk - General	8.1mi, 1:10:22 Run - General	-	10mi, 1:33:21 Run - General	3.1mi, 31:42 Run - General 0mi, 50:06 Cross - Strength
Tue 30th Apr Apr 30	Wed 1st May May 1	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
-	0mi, 46:53 Cross - Strength 8.1mi, 1:12:49 Run - General	4.4mi, 40:00 Run - General 1.6mi, 1:05:01 Walk - General	0mi, 1:08:05 Cross - Strength 2.2mi, 1:16:57 Walk - General	4.5mi, 40:00 Run - General 1.8mi, 1:19:18 Walk - General	8mi, 1:14:24 Run - General	4mi, 40:04 Run - General 0mi, 47:12 Cross - Strength
Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13
-	3.5mi, 33:30 Run - General 0mi, 51:23 Cross - Strength	8.4mi, 1:16:42 Run - General	-	0.4mi, 4:10 Run - General 3.1mi, 27:53 Run - General	6.1mi, 49:00 Run - General 0.6mi, 6:22 Run - General	2.8mi, 32:59 Run - General
Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19	Mon 20th May May 20
-	0mi, 45:48 Cross - Strength 9.1mi, 1:25:26 Run - General	4.2mi, 40:00 Run - General	4.3mi, 39:26 Run - General 0mi, 40:31 Cross - Strength 1.3mi, 54:19 Walk - General	1.7mi, 1:01:54 Walk - General	-	-

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