wshippin

M35 Bedfordshire

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UKnetrunner | Redway Runners | Sweatshop Running Community - Milton Keynes

About Me
Targets for 2019 To break all PBs set in 2013/4 Show More...

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Recent Training
29th Apr	General	5.2mi	46:35
28th Apr	General	7.5mi	45:48
27th Apr	General	3mi	21:30
26th Apr	General	3.6mi	30:19
25th Apr	Treadmill	1mi	5:49

12 Month Benchmarks	Run	Bike
Mile	4:53	2:24
5k	16:58	7:40
5mi	28:20	0
10k	36:12	0
10mi	1:01:09	0
Half	1:27:38	0
20mi	2:29:06	0
Mara	3:27:44	0

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	26					5:05 74.43	4:52 77.74	5:03 74.92	5:20 70.99	5:14 72.47	4:59 76.28	4:49 79.18	5:30 69.62				4:49 4:49/mi	79.18
1.1mi	3				5:52 71.82	5:32 76.15	5:49 72.44										5:32 5:02/mi	76.15
3000m	2										10:09 74.21	9:57 75.95					9:57 5:20/mi	75.95
4km	1		20:39 49.28														20:39 8:18/mi	49.28
2.5mi	5					14:13 72.02	14:44 69.49		15:05 67.90		15:41 65.52				15:08 69.21		14:13 5:41/mi	72.02
4.7km	1											15:32 78.06					15:32 5:19/mi	78.06
5km	357	24:26 52.59	20:18 63.30	18:42 68.72	17:30 73.43	17:01 75.51	17:02 75.44	17:41 72.67	18:09 70.81	18:02 71.26	17:18 74.51	16:43 77.36	17:20 74.93	17:33 74.40	16:54 77.78	16:52 77.93	16:43 5:23/mi	77.93
5.1km	5												19:53 66.68				19:53 6:16/mi	66.68
3.5mi	4			23:38 61.60	23:21 62.35	21:44 66.99	22:03 66.02										21:44 6:13/mi	66.99
4.4mi	8			28:33 64.66	26:56 68.54	25:25 72.63	25:43 71.78										25:25 5:47/mi	72.63
5mi	46			32:22 65.09	29:22 71.74	28:24 74.18	30:23 69.34	29:47 70.73	31:00 67.96	31:23 67.16	30:17 69.69	28:18 74.74			29:21 72.89		28:18 5:40/mi	74.74
6mi	8				38:07 66.80	34:49 73.13	36:08 70.46		38:37 65.93	36:48 69.22	36:32 69.80	35:18 72.37			36:09 71.39		34:49 5:48/mi	73.13
10km	121	53:52 49.01	43:47 60.30	40:09 65.75	37:56 69.60	35:03 75.32	35:39 74.05	36:54 71.54	38:06 69.29	37:44 69.96	36:24 72.64	34:54 75.90	36:00 73.76	39:13 67.94	36:07 74.07	37:15 71.81	34:54 5:37/mi	75.90
12km	11				48:22 66.26	44:37 71.83	44:24 72.18	47:00 68.19	48:48 65.68	49:17 65.03	49:49 64.35	44:34 71.99					44:24 5:57/mi	72.18
9mi	1						56:49 68.87										56:49 6:19/mi	68.87
10mi	20	1:29:51 48.69	1:18:28 55.76	1:07:06 65.20	1:02:04 70.49	1:00:47 71.98	1:00:48 71.96	1:05:02 67.27	1:06:40 65.62	1:04:34 67.76	1:00:09 72.77	58:41 74.69	1:04:48 67.78	1:05:13 67.54	1:01:42 71.65	59:50 73.89	58:41 5:52/mi	74.69
13.1mi	58	2:26:09 39.67	1:45:30 54.95	1:28:04 65.83	1:23:54 69.10	1:20:19 72.18	1:19:09 73.25	1:24:28 68.64	1:24:43 68.43	1:25:59 67.43	1:19:48 72.66	1:15:46 76.61	1:22:44 70.16	1:22:38 70.55	1:17:17 75.69	1:18:34 74.45	1:15:46 5:47/mi	76.61
20mi	5				2:23:45 63.42		2:14:59 67.54		2:47:04 54.57		2:31:43 60.09		2:22:56 63.86				2:14:59 6:45/mi	67.54
26.2mi	26				3:27:17 58.64	3:03:37 66.20	3:02:10 66.73	3:16:56 61.73	3:47:24 53.46	3:41:58 54.76	2:55:51 69.14	3:02:47 66.52	3:35:23 56.60		3:09:34 64.48		2:55:51 6:43/mi	69.14
60km	1					9:20:10 33.63											9:20:10 15:02/mi	33.63
40mi	1						13:33:01 25.26										13:33:01 20:20/mi	25.26
85mi	1					24:52:10 36.14											24:52:10 17:33/mi	36.14

2023		Result	WAVA	Distance
23 Apr	London Marathon		0.00	26.2mi
15 Apr	Bury Field parkrun		0.00	5km
1 Apr	Bury Field parkrun		0.00	5km
31 Mar	Serpentine Last Friday of the Month 5K		0.00	5km
26 Mar	Freiburg Marathon		0.00	26.2mi
25 Mar	Dietenbach parkrun		0.00	5km
12 Mar	NN CPC Loop Den Haag Half Marathon SB	1:18:34	74.45	13.1mi
11 Mar	Zuiderpark parkrun SB	16:52	77.93	5km
7 Mar	MK 10K Run Series Race #2 SB	37:15	71.81	10km
24 Feb	Serpentine Last Friday of the Month 5K	17:25	75.47	5km
19 Feb	cattle creep a little further SB	59:50	73.89	10mi
12 Feb	Chiltern League Race 5 Cross Country race - Keysoe - Senior Men	35:52	74.58	10km
7 Feb	MK 5K Run Series Race #1	17:13	76.35	5km
27 Jan	Serpentine Last Friday of the Month 5K	16:57	77.55	5km
14 Jan	Chiltern League Race 4 Cross Country race - Campbell Park - Senior Men	37:58	56.34	5mi
3 Jan	MK 10K Run Series Race #1	38:23	69.69	10km
2022		Result	WAVA	Distance
30 Dec	Serpentine Last Friday of the Month 5K	18:27	71.24	5km
3 Dec	Chiltern League Race 3 Cross Country race - Luton - Senior Men	34:37	72.53	9.4km
25 Nov	Serpentine Last Friday of the Month 5K	16:57	77.55	5km
24 Nov	Jamaica Pond parkrun SB	16:54	77.78	5km
12 Nov	Chiltern League Race 2 Cross Country race - Teardrops - Senior Men	36:21	69.07	9.4km
30 Oct	Frankfurt Marathon	3:10:24	64.42	26.2mi
28 Oct	Serpentine Last Friday of the Month 5K	18:33	70.86	5km
16 Oct	Great South Run SB	1:01:42	71.65	10mi
15 Oct	Great South Run 5k	17:37	74.61	5km
2 Oct	Cologne Half Marathon	1:19:31	73.56	13.1mi
30 Sep	Serpentine Last Friday of the Month 5K	17:52	73.57	5km
25 Sep	NN CPC Loop Den Haag	1:19:58	73.15	13.1mi
11 Sep	Great North Run SB	1:17:17	75.69	13.1mi
3 Sep	Bedford Twilight 10k	36:07	74.07	10km
26 Aug	Serpentine Last Friday of the Month 5K	16:57	77.55	5km
8 Aug	Sri Chinmoy 5K Series	17:18	75.98	5km
29 Jul	Serpentine Last Friday of the Month 5K		0.00	5km
20 Jul	Rugby 6 EMGP Series SB	36:09	71.39	6mi
12 Jul	Milton Keynes 10k EMGP Series race 8	38:21	69.75	10km
9 Jul	Furzton Relay SB	15:08	69.21	2.5mi
8 Jul	Blisworth Friday 5 EMGP Series	31:55	67.02	5mi
2 Jul	Newport Pagnell Carnival 5K	17:15	76.20	5km
29 Jun	Corby 5 EMGP Series race 5	29:58	71.39	5mi
24 Jun	Serpentine Last Friday of the Month 5K	17:36	74.68	5km
21 Jun	Weedon 10k EMGP Series	38:46	69.00	10km
16 Jun	Cattle Creep 10K	37:56	70.52	10km
7 Jun	Harborough 5 EMGP Series	29:49	71.74	5mi
27 May	Serpentine Last Friday of the Month 5K	17:38	74.54	5km
24 May	Banbury 5 EMGP Series SB	29:21	72.89	5mi
9 May	Silverstone 10k EMGP Series SB	36:07	73.77	10km
24 Apr	ATW Dorney Lake Marathon	3:35:59	56.59	26.2mi
3 Apr	Manchester Marathon SB	3:09:34	64.48	26.2mi
13 Mar	Milton Keynes Festival of Running Half Marathon	1:31:10	63.94	13.1mi
13 Mar	Milton Keynes Festival of Running 5K	18:44	69.70	5km
15 Jan	Chiltern League Race 4 Cross Country race - Campbell Park - Senior Men	36:03	59.06	5mi
2021		Result	WAVA	Distance
12 Dec	MK winter half marathon	1:26:35	67.33	13.1mi
4 Dec	Chiltern League Race 3 Cross Country race - Luton - Senior Men	41:00	60.98	9.4km
28 Nov	Hatfield 5		0.00	5mi
13 Nov	Chiltern League Race 2 Cross Country race - Teardrops - Senior Men	40:03	62.42	9.4km
23 Oct	Willen 5k		0.00	5km
17 Oct	Great South Run SB	1:05:13	67.54	10mi
16 Oct	Great South Run 5k	18:27	70.77	5km
10 Oct	Bournemouth Supersonic 10k SB	39:13	67.94	10km
9 Oct	Bournemouth Supersonic 5k SB	17:33	74.40	5km
9 Oct	Bournemouth Supernova 5k	18:05	72.21	5km
12 Sep	Great North Run SB	1:22:38	70.55	13.1mi
10 Sep	Great North 5k	17:58	72.68	5km
31 May	VIRTUAL Vitality London 10,000	45:42	58.30	10km
2020		Result	WAVA	Distance
12 Dec	Milton Keynes Winter Half Marathon		0.00	13.1mi
6 Dec	Gosport Christmas Golden Mile SB	5:30	69.62	1mi
6 Dec	Gosport Christmas 5K	18:57	68.54	5km
29 Oct	Cattle Creepy	38:41	68.64	10km
25 Oct	Dorney Lake Half Marathon /21 Races - December	1:24:08	69.11	13.1mi
18 Oct	Bedford Autodrome Autumn 10k SB	36:00	73.76	10km
17 Oct	Velopark 10 Mile Race by Mornington Chasers SB	1:04:48	67.78	10mi
4 Oct	Dorney Lake Marathon	3:36:22	56.34	26.2mi
4 Oct	Virtual London Marathon SB	3:35:23	56.60	26.2mi
23 Aug	Ultra:5K Race 1 (9am) PB	19:53	66.68	5.1km
23 Aug	Ultra:5K Race 2 (10am)	19:56	66.51	5.1km
23 Aug	Ultra:5K Race 3 (11am)	20:23	65.04	5.1km
23 Aug	Ultra:5K Race 5 (1pm)	20:43	64.00	5.1km
23 Aug	Ultra:5K Race 4 (12pm)	21:54	60.54	5.1km
21 Aug	MK5k PB Special SB	17:20	74.93	5km
18 Jun	Cattle Creep Virtual 10K	37:11	71.41	10km
15 Mar	Milton Keynes Festival of Running 5K	17:56	72.11	5km
15 Mar	Milton Keynes Festival of Running Half Marathon	1:33:17	62.22	13.1mi
8 Mar	Hillingdon 20 SB	2:22:56	63.86	20mi
1 Mar	The Big Half SB	1:22:44	70.16	13.1mi
2019		Result	WAVA	Distance
31 Oct	Cattle Creepy	37:31	70.60	10km
27 Oct	Frankfurt Marathon	3:10:09	64.00	26.2mi
25 Oct	Serpentine Last Friday of the Month 5K	17:33	73.68	5km
20 Oct	Great South Run PB	58:41	74.69	10mi
19 Oct	Great South Run 5k	16:52	76.67	5km
22 Sep	Old Money Run (10 Miles)	1:05:50	66.58	10mi
14 Sep	Bedford parkrun PB	16:43	77.36	5km
8 Sep	Great North Run PB	1:15:46	76.61	13.1mi
7 Sep	Great North 5k PB	15:32	78.06	4.7km
4 Sep	Silverstone 10k EMGP Series PB	34:54	75.90	10km
30 Aug	Serpentine Last Friday of the Month 5K		0.00	5km
30 Aug	Tour Of Milton Keynes: Willen Lake '6'		0.00	6.4mi
28 Aug	Tour Of Milton Keynes: Campbell Park 'Five'		0.00	7km
27 Aug	Tour of Milton Keynes: Stantonbury Track Mile PB	4:49	79.18	1mi
25 Aug	Tour of Milton Keynes: Tattenhoe Park 11k		0.00	10.9km
24 Aug	HHH Open 10000		0.00	10000m
5 Aug	Sri Chinmoy 5K Series	17:00	76.07	5km
3 Aug	Beat the Barge	28:54	73.19	5mi
1 Aug	Redway Runners Green Mile	5:02	75.77	1mi
31 Jul	Doug Anderson 5k	17:20	74.60	5km
29 Jul	Sri Chinmoy 5K Series	17:16	74.89	5km
27 Jul	MK5000 PB Special PB	16:46	77.13	5000m
27 Jul	MK5000 - 3000 Official Split PB	9:57	75.95	3000m
26 Jul	Brooks Last Friday of the Month 5k – July	18:13	70.99	5km
19 Jul	Beds AAA 10K	35:10	75.32	10km
15 Jul	Sri Chinmoy 5K Series	17:45	72.85	5km
9 Jul	Milton Keynes 10k EMGP Series race 8	37:00	71.59	10km
8 Jul	Sri Chinmoy 5K Series	17:35	73.54	5km
28 Jun	Serpentine Last Friday of the Month 5K	18:01	71.78	5km
25 Jun	Harborough 5 EMGP Series race 6	28:57	73.06	5mi
20 Jun	Cattle Creep 10K	36:49	71.94	10km
18 Jun	Weedon 10k EMGP Series	37:24	70.82	10km
15 Jun	MK24 Solo	1:46 / 0	0.00	24hr
12 Jun	Corby 5 EMGP Series race 4	28:59	72.98	5mi
10 Jun	Sri Chinmoy 5K Series	17:47	72.72	5km
4 Jun	Banbury 5 EMGP Series	28:49	73.40	5mi
3 Jun	Sri Chinmoy 5K Series	17:26	74.18	5km
2 Jun	Run Bedford 10k	37:11	71.23	10km
31 May	Brooks Last Friday of the Month 5k – May	18:15	70.86	5km
27 May	Sri Chinmoy 5K Series	17:22	74.46	5km
27 May	Vitality London 10,000	36:33	72.47	10km
26 May	Westminster Mile	5:05	75.03	1mi
22 May	Rugby 6 EMGP Series SB	35:18	72.37	6mi
19 May	Sycamore 6 hour challenge	35 / 0	0.00	6hr
17 May	Blisworth Friday 5 EMGP Series PB	28:18	74.74	5mi
12 May	Stevington 12K SB	44:34	71.99	12km
5 May	Rightmove MK Rocket 5K	16:55	76.20	5km
28 Apr	London Marathon	3:16:48	61.78	26.2mi
26 Apr	Serpentine Last Friday of the Month 5K	17:40	72.96	5km
10 Apr	Highgate Harriers/City of London Open Meeting 5000m	16:55	76.20	5000m
7 Apr	Freiburg Marathon SB	3:02:47	66.52	26.2mi
29 Mar	Serpentine Last Friday of the Month 5K	17:39	73.03	5km
17 Mar	Milton Keynes Festival of Running Half Marathon	1:32:20	62.80	13.1mi
17 Mar	Milton Keynes Festival of Running 5K	17:51	72.21	5km
10 Mar	The Big Half	1:22:34	70.23	13.1mi
3 Mar	Mornington Chasers Regent's Park 10K	39:22	67.16	10km
2 Mar	Watermeadows parkrun	18:19	70.37	5km
22 Feb	Serpentine Last Friday of the Month 5K	17:41	72.89	5km
25 Jan	Serpentine Last Friday of the Month 5K	18:09	71.02	5km
19 Jan	Chichester parkrun	18:49	68.50	5km
12 Jan	Gunpowder parkrun	18:05	71.28	5km
6 Jan	Mornington Chasers Regent's Park 10K	37:20	70.82	10km
5 Jan	Coldham's Common parkrun	18:23	70.12	5km
1 Jan	Dishley parkrun, Loughborough	19:01	67.78	5km
1 Jan	Long Eaton parkrun	18:20	70.31	5km
2018		Result	WAVA	Distance
28 Dec	Serpentine Last Friday of the Month 5k	18:20	70.31	5km
26 Dec	Aylesbury Boxing Day 5km	19:16	66.90	5km
9 Dec	Milton Keynes Winter Half Marathon	1:28:16	65.69	13.1mi
2 Dec	Mornington Chasers Regent's Park 10K	37:39	70.22	10km
25 Nov	Wolverton 5	30:17	69.69	5mi
17 Nov	Dirt Half Challenge	1:27:47	66.06	13.1mi
4 Nov	Mornington Chasers Regent's Park 10K	39:57	66.18	10km
31 Oct	Cattle Creepy	39:19	67.25	10km
28 Oct	Frankfurt Marathon PB	2:55:51	69.14	26.2mi
21 Oct	Great South Run SB	1:00:09	72.77	10mi
20 Oct	Great South Run 5k SB	17:18	74.51	5km
14 Oct	Great Eastern Run	1:20:47	71.78	13.1mi
7 Oct	Mornington Chasers Regent's Park 10K	37:07	71.23	10km
29 Sep	Biggleswade AC Open 5000	17:16	74.65	5000m
29 Sep	Pocket parkrun	19:42	65.43	5km
28 Sep	Serpentine Last Friday of the Month 5k	19:03	67.66	5km
23 Sep	Bristol half marathon SB	1:19:48	72.66	13.1mi
22 Sep	Pomphrey Hill parkrun	18:49	68.50	5km
16 Sep	Worcester City Half Marathon	1:23:40	69.31	13.1mi
15 Sep	Great Denham parkrun	20:20	63.39	5km
12 Sep	Highgate Harriers Open 5000 SB	16:48	76.73	5000m
8 Sep	Sixfields Upton parkrun	17:46	72.55	5km
7 Sep	Tour Of Milton Keynes: Willen Lake '6'	38:12	71.43	6.4mi
6 Sep	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:28	59.48	3.4km
5 Sep	Tour Of Milton Keynes: Campbell Park 'Five'	25:53	70.62	7km
4 Sep	Tour of Milton Keynes: Stantonbury Track Mile SB	4:59	76.28	1mi
3 Sep	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	30:50	67.07	4.9mi
2 Sep	Tour of Milton Keynes: Tattenhoe Park 11k	42:33	68.11	10.9km
1 Sep	Milton Keynes parkrun	22:20	57.72	5km
31 Aug	Serpentine Last Friday of the Month 5K	18:43	68.87	5km
25 Aug	Tooting Common parkrun	22:35	57.08	5km
25 Aug	HHH Open 10000		0.00	10000m
18 Aug	Bedford parkrun	17:48	72.42	5km
13 Aug	Sri Chinmoy 5K Series	17:38	73.10	5km
11 Aug	MK5000 - 3000 Official Split SB	10:09	74.21	3000m
11 Aug	Milton Keynes parkrun	29:42	43.40	5km
11 Aug	MK5000 PB Special	17:07	75.31	5000m
6 Aug	Sri Chinmoy 5K Series	17:45	72.62	5km
5 Aug	Regents Park Summer 10K Series	38:33	68.59	10km
4 Aug	Milton Keynes parkrun	19:12	67.14	5km
28 Jul	Great Denham parkrun	19:10	67.25	5km
27 Jul	Serpentine Last Friday of the Month 5K	19:21	66.61	5km
25 Jul	Doug Anderson 5k	17:49	72.35	5km
23 Jul	Sri Chinmoy 5K Series	18:20	70.31	5km
21 Jul	Great Denham parkrun	19:17	66.85	5km
20 Jul	Beds AAA 10K SB	36:24	72.64	10km
14 Jul	Furzton Relay SB	15:41	65.52	2.5mi
14 Jul	Great Denham parkrun	20:48	61.97	5km
10 Jul	Milton Keynes 10k EMGP Series race 8	36:38	72.17	10km
7 Jul	Great Denham parkrun	19:12	67.14	5km
3 Jul	Harborough 5 EMGP Series race 6 SB	30:17	69.69	5mi
1 Jul	Regents Park Summer 10K Series	40:08	65.88	10km
30 Jun	Great Denham parkrun	18:18	70.44	5km
26 Jun	Weedon 10k EMGP Series	39:14	67.39	10km
23 Jun	Stevenage parkrun	18:15	70.63	5km
22 Jun	Redway Runners Track Mile Time Trial	5:06	74.53	1mi
17 Jun	Run Bedford 10k	40:47	64.83	10km
12 Jun	Banbury 5 EMGP Series	30:23	69.46	5mi
8 Jun	Marston Forest 5K	17:58	71.74	5km
6 Jun	Corby 5 EMGP Series race 4	30:41	68.78	5mi
3 Jun	Regents Park Summer 10K Series	39:44	66.54	10km
2 Jun	Letchworth parkrun	21:31	59.91	5km
28 May	Vitality London 10,000	40:21	65.53	10km
27 May	Westminster Mile	5:22	70.83	1mi
26 May	Clapham Common parkrun	19:07	67.43	5km
23 May	Rugby 6 EMGP Series SB	36:32	69.80	6mi
19 May	Great Denham parkrun	18:57	68.02	5km
18 May	Blisworth Friday 5 EMGP Series race 3	31:01	68.04	5mi
13 May	Stevington 12K SB	49:49	64.35	12km
12 May	Great Denham parkrun	18:19	70.23	5km
9 May	Silverstone 10k EMGP Series	36:43	71.93	10km
7 May	Milton Keynes Marathon	3:53:15	52.11	26.2mi
6 May	MK Rocket 5k	17:42	72.68	5km
5 May	Milton Keynes parkrun	19:39	65.47	5km
28 Apr	Great Denham parkrun	18:32	69.41	5km
22 Apr	Antwerp Marathon	3:31:28	57.48	26.2mi
21 Apr	Mile End parkrun	20:02	64.21	5km
14 Apr	Milton Keynes parkrun	20:09	63.84	5km
8 Apr	Freiburg Marathon	3:16:26	61.88	26.2mi
7 Apr	Nidda parkrun	18:34	69.29	5km
31 Mar	Milton Keynes parkrun	20:38	62.35	5km
25 Mar	Bedford 20 SB	2:31:43	60.09	20mi
24 Mar	Great Denham parkrun	20:08	63.89	5km
11 Mar	Milton Keynes Festival of Running Half Marathon	1:42:42	56.45	13.1mi
11 Mar	Milton Keynes Festival of Running 5K	18:57	67.88	5km
10 Mar	Great Denham parkrun	20:54	61.55	5km
4 Mar	The Big Half	1:25:56	67.46	13.1mi
3 Mar	Canons Park parkrun	19:58	64.43	5km
24 Feb	Great Denham parkrun	18:02	71.34	5km
24 Feb	Big Fetch Mile - Bedford	5:09	73.64	1mi
18 Feb	MK Winter Half Marathon	1:28:40	65.39	13.1mi
17 Feb	Great Denham parkrun	18:24	69.91	5km
15 Feb	Cattle Creep Night Run	38:43	68.21	10km
10 Feb	Bedford parkrun	18:52	68.18	5km
3 Feb	Milton Keynes parkrun	19:41	65.36	5km
27 Jan	Bedford parkrun	18:54	68.06	5km
20 Jan	Milton Keynes parkrun	19:57	64.48	5km
13 Jan	Gunpowder parkrun	18:57	67.88	5km
6 Jan	Milton Keynes parkrun	21:07	60.92	5km
1 Jan	Upton Court parkrun	22:02	58.38	5km
1 Jan	Black Park parkrun	20:57	61.40	5km
2017		Result	WAVA	Distance
30 Dec	Milton Keynes parkrun	21:57	58.61	5km
25 Dec	Milton Keynes parkrun	21:46	59.10	5km
23 Dec	Milton Keynes parkrun	20:28	62.85	5km
17 Dec	Portsmouth Coastal Waterside Marathon SB	3:41:58	54.76	26.2mi
16 Dec	Queen Elizabeth parkrun	20:35	62.50	5km
9 Dec	Milton Keynes parkrun	20:29	62.80	5km
2 Dec	Milton Keynes parkrun	19:39	65.47	5km
22 Oct	Great South Run SB	1:04:34	67.76	10mi
15 Oct	Great Birmingham Run	1:42:46	56.41	13.1mi
8 Oct	Bournemouth Half Marathon	1:34:33	61.32	13.1mi
7 Oct	Bournemouth Supernova 5k	18:37	69.10	5km
7 Oct	Bournemouth Supersonic 10k	38:11	69.17	10km
10 Sep	Great North Run SB	1:25:59	67.43	13.1mi
9 Sep	Great North 5k	18:30	69.54	5km
8 Sep	Tour Of Milton Keynes: Willen Lake '6'	41:57	64.98	6.4mi
7 Sep	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:47	58.08	3.4km
6 Sep	Tour Of Milton Keynes: Campbell Park 'Five'	26:51	67.98	7km
5 Sep	Tour of Milton Keynes: Stantonbury Track Mile	5:17	71.78	1mi
4 Sep	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	32:56	62.71	4.9mi
3 Sep	Tour of Milton Keynes: Tattenhoe Park 11k	44:45	64.70	10.9km
26 Jul	Doug Anderson 5k	18:27	69.72	5km
21 Jul	Beds AAA 10K	38:30	68.60	10km
1 Jul	Big Fetch Mile - Bedford	5:17	71.78	1mi
27 Jun	Milton Keynes 10k EMGP Series race 8	39:02	67.66	10km
20 Jun	Weedon 10k EMGP Series	40:29	65.24	10km
18 Jun	Run Bedford 10k	48:08	54.87	10km
16 Jun	Marston Forest 5K	18:32	69.41	5km
13 Jun	Harborough 5 EMGP Series race 6	31:30	66.91	5mi
6 Jun	Banbury 5 EMGP Series	31:43	66.45	5mi
29 May	Vitality London 10,000	41:06	64.26	10km
28 May	Westminster Mile SB	5:14	72.47	1mi
24 May	Corby 5 EMGP Series race 4 SB	31:23	67.16	5mi
17 May	Rugby 6 EMGP Series SB	36:48	69.22	6mi
12 May	Blisworth Friday 5 EMGP Series race 3	31:36	66.67	5mi
7 May	Stevington 12K SB	49:17	65.03	12km
2 May	Silverstone 10k EMGP Series SB	37:44	69.96	10km
30 Apr	MK Rocket 5k SB	18:02	71.26	5km
19 Mar	Chicks & Chaps Winter Series #3 5k	19:13	66.88	5km
5 Mar	Milton Keynes Festival of Running Half Marathon	1:35:03	60.99	13.1mi
5 Mar	Milton Keynes Festival of Running 5k	18:41	68.78	5km
19 Feb	Chicks & Chaps Winter Series #2 10k	41:10	64.13	10km
29 Jan	Chicks & Chaps Winter Series #1 10k	39:47	66.36	10km
2016		Result	WAVA	Distance
23 Oct	Great South Run SB	1:06:40	65.62	10mi
22 Oct	Great South Run 5k	18:47	68.42	5km
16 Oct	Great Birmingham Run	1:34:42	61.22	13.1mi
2 Oct	Great Scottish Run 10K SB	38:06	69.29	10km
25 Sep	NSPCC Milton Keynes Half Marathon	1:28:18	65.66	13.1mi
11 Sep	Great North Run SB	1:24:43	68.43	13.1mi
10 Sep	Great North 5k SB	18:09	70.81	5km
26 Aug	Tour Of Milton Keynes: Willen Lake '6'	40:09	67.86	6.4mi
25 Aug	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:47	58.01	3.4km
24 Aug	Tour Of Milton Keynes: Campbell Park 'Five'	27:51	65.50	7km
23 Aug	Tour of Milton Keynes: Stantonbury Track Mile SB	5:20	70.99	1mi
22 Aug	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	32:56	62.67	4.9mi
21 Aug	Tour of Milton Keynes: Tattenhoe Park 11k	44:46	64.65	10.9km
17 Jul	Great Newham London Run	42:19	62.39	10km
16 Jul	Furzton Relay SB	15:05	67.90	2.5mi
3 Jul	Great North 10k	40:52	64.60	10km
28 Jun	Milton Keynes 10k EMGP Series race 8	38:49	68.01	10km
26 Jun	Donington Summer Running Festival	19:16	66.70	5km
26 Jun	Donington Summer Running Festival	1:09:57	62.54	10mi
22 Jun	Cattle Creep 10K	40:42	64.86	10km
21 Jun	Weedon 10k EMGP Series	39:14	67.29	10km
14 Jun	Harborough 5 EMGP Series race 6 SB	31:00	67.96	5mi
7 Jun	Banbury 5 EMGP Series	32:19	65.19	5mi
5 Jun	Run Bedford 10k	39:35	66.69	10km
1 Jun	Corby 5 EMGP Series race 4	31:23	67.13	5mi
29 May	Westminster Mile	5:24	70.12	1mi
22 May	Great Manchester Run	38:29	68.60	10km
20 May	Blisworth Friday 5 EMGP Series race 3	32:23	65.05	5mi
15 May	Great Bristol 10k	40:33	65.10	10km
11 May	Rugby 6 EMGP Series SB	38:37	65.93	6mi
4 May	Silverstone 10k EMGP Series	39:24	67.01	10km
1 May	Great Birmingham 10k	40:55	64.52	10km
24 Apr	London Marathon SB	3:47:24	53.46	26.2mi
3 Apr	Oakley 20 SB	2:47:04	54.57	20mi
6 Mar	Milton Keynes Festival of Running Half Marathon	1:47:15	54.06	13.1mi
6 Mar	Milton Keynes Festival of Running 5K	20:13	63.56	5km
5 Mar	South Oxhey parkrun	22:43	56.57	5km
20 Feb	Aldenham parkrun	22:28	57.20	5km
17 Jan	Not the Roman IX SB	48:48	65.68	12km
9 Jan	Milton Keynes parkrun	19:45	65.06	5km
2 Jan	Milton Keynes parkrun	19:32	65.78	5km
1 Jan	Guildford parkrun	20:13	63.56	5km
1 Jan	Alice Holt parkrun	20:56	61.39	5km
2015		Result	WAVA	Distance
26 Dec	Milton Keynes parkrun	20:15	63.46	5km
25 Dec	Milton Keynes parkrun	20:30	62.68	5km
19 Dec	Milton Keynes parkrun	20:16	63.40	5km
12 Dec	Milton Keynes parkrun	19:22	66.35	5km
5 Dec	Milton Keynes parkrun	19:32	65.78	5km
28 Nov	Milton Keynes parkrun #300	18:57	67.81	5km
21 Nov	Milton Keynes parkrun	20:04	64.04	5km
14 Nov	Milton Keynes parkrun	19:07	67.22	5km
7 Nov	Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	42:06	58.82	9.4km
7 Nov	Milton Keynes parkrun	19:51	64.74	5km
31 Oct	Milton Keynes parkrun	19:12	66.93	5km
25 Oct	Great South Run SB	1:05:02	67.27	10mi
24 Oct	Great South Run 5k	17:50	72.06	5km
24 Oct	Southsea parkrun	23:09	55.51	5km
18 Oct	Great Birmingham Run SB	1:24:28	68.64	13.1mi
17 Oct	Milton Keynes parkrun	19:04	67.40	5km
10 Oct	Milton Keynes parkrun	19:01	67.57	5km
3 Oct	Milton Keynes parkrun	19:42	65.23	5km
27 Sep	Great Yorkshire Run	37:56	69.60	10km
26 Sep	Milton Keynes parkrun	19:01	67.57	5km
19 Sep	Milton Keynes parkrun	20:18	63.30	5km
13 Sep	Great North Run	1:25:19	67.95	13.1mi
12 Sep	Great North 5k	17:48	72.19	5km
9 Sep	The Brian Graves Tour of Milton Keynes - Track Mile SB	5:03	74.92	1mi
5 Sep	Bedford parkrun	17:48	72.19	5km
29 Aug	Milton Keynes parkrun	19:12	66.93	5km
22 Aug	Milton Keynes parkrun	18:02	71.26	5km
15 Aug	Milton Keynes parkrun	18:06	70.99	5km
8 Aug	Milton Keynes parkrun	18:18	70.22	5km
1 Aug	Milton Keynes parkrun	18:21	70.03	5km
25 Jul	Milton Keynes parkrun	19:15	66.75	5km
19 Jul	Great Newham London Run		0.00	10km
18 Jul	Milton Keynes parkrun	18:58	67.75	5km
15 Jul	Chaps chase #4 5k		0.00	5km
12 Jul	NSPCC Milton Keynes Half Marathon	1:30:40	63.94	13.1mi
11 Jul	Milton Keynes parkrun	18:37	69.02	5km
5 Jul	Great North 10K	37:36	70.21	10km
4 Jul	Milton Keynes parkrun	19:13	66.87	5km
30 Jun	Milton Keynes 10k EMGP Series race 8	37:36	70.21	10km
27 Jun	Milton Keynes parkrun	18:45	68.53	5km
24 Jun	Cattle Creep 10K	38:16	68.99	10km
23 Jun	Weedon 10k EMGP Series	38:09	69.20	10km
20 Jun	Milton Keynes parkrun	18:31	69.40	5km
19 Jun	Marston Forest 5K	17:53	71.85	5km
17 Jun	Chaps Chase #3	39:39	66.58	10km
16 Jun	Harborough 5 EMGP Series race 6	30:26	69.22	5mi
13 Jun	Newbury parkrun #182	19:34	65.67	5km
9 Jun	Banbury 5 EMGP Series SB	29:47	70.73	5mi
7 Jun	Run Bedford 10k SB	36:54	71.54	10km
6 Jun	Milton Keynes parkrun	18:28	69.58	5km
3 Jun	Corby 5 EMGP Series race 4	30:45	68.51	5mi
30 May	Milton Keynes parkrun	18:30	69.46	5km
25 May	Vitality London 10,000	38:45	68.13	10km
24 May	Westminster Mile	5:15	72.07	1mi
23 May	Bedford parkrun	18:12	70.60	5km
22 May	Blisworth Friday 5 EMGP Series race 3	30:38	68.77	5mi
16 May	Milton Keynes parkrun	18:48	68.35	5km
13 May	Chaps Chase #2	37:39	70.12	10km
10 May	Stevington 12K	48:36	65.95	12km
9 May	Milton Keynes parkrun	18:59	67.69	5km
6 May	Silverstone 10k EMGP Series	37:14	70.90	10km
2 May	Milton Keynes parkrun	18:32	69.33	5km
26 Apr	London Marathon SB	3:16:56	61.73	26.2mi
25 Apr	Milton Keynes parkrun	19:25	66.18	5km
18 Apr	Milton Keynes parkrun	18:41	68.78	5km
15 Apr	Chaps Chase #1	37:53	69.69	10km
12 Apr	Paris Marathon	3:32:38	57.17	26.2mi
4 Apr	Milton Keynes parkrun SB	17:41	72.67	5km
28 Mar	Milton Keynes parkrun	18:13	70.54	5km
21 Mar	Milton Keynes parkrun	18:01	71.32	5km
14 Mar	Milton Keynes parkrun	18:59	67.69	5km
8 Mar	MK Half	1:25:06	68.13	13.1mi
8 Mar	MK 5K	17:56	71.65	5km
7 Mar	Milton Keynes parkrun	19:02	67.51	5km
28 Feb	Milton Keynes parkrun	18:39	68.90	5km
21 Feb	Milton Keynes parkrun	18:04	71.13	5km
14 Feb	Milton Keynes parkrun	18:17	70.28	5km
7 Feb	Milton Keynes parkrun	18:51	68.17	5km
31 Jan	Milton Keynes parkrun	19:22	66.35	5km
24 Jan	Milton Keynes parkrun	19:25	66.18	5km
18 Jan	Not the Roman IX SB	47:00	68.19	12km
17 Jan	Milton Keynes parkrun	19:00	67.63	5km
10 Jan	Gunpowder parkrun	20:24	62.99	5km
3 Jan	Milton Keynes parkrun	18:52	68.11	5km
1 Jan	Reading Parkrun	21:43	59.17	5km
1 Jan	Woodley parkrun	19:52	64.68	5km
2014		Result	WAVA	Distance
25 Dec	Milton Keynes parkrun	18:43	68.66	5km
21 Dec	Portsmouth Coastal Waterside Marathon	3:27:26	58.60	26.2mi
20 Dec	Havant parkrun	19:36	65.56	5km
13 Dec	Oxford parkrun	19:55	64.52	5km
7 Dec	Alan Green Memorial Thanet Coastal 10 Mile	1:09:31	62.93	10mi
6 Dec	Highbury Fields parkrun	18:53	68.05	5km
29 Nov	Wolverton 5	30:33	68.96	5mi
29 Nov	Oak Hill parkrun	18:48	68.35	5km
23 Nov	The 10k MoRun Milton Keynes	40:40	64.92	10km
22 Nov	Perry Hall parkrun (Inaugural) [Birmingham]	19:48	64.90	5km
16 Nov	Leeds Abbey Dash	37:38	70.15	10km
15 Nov	Leeds parkrun	18:08	70.86	5km
9 Nov	Rockingham 10	1:01:22	71.29	10mi
8 Nov	Daventry parkrun (Inaugural)	20:15	63.46	5km
2 Nov	Squeaky bone trail relay SB	22:03	66.02	3.5mi
1 Nov	Tring parkrun #1	20:16	63.40	5km
26 Oct	Great South Run SB	1:00:48	71.96	10mi
25 Oct	Southsea parkrun	23:27	54.80	5km
25 Oct	Great South Run 5K	17:08	75.00	5km
19 Oct	Great Birmingham Run	1:30:03	64.38	13.1mi
18 Oct	Bushy parkrun	18:57	67.81	5km
11 Oct	Panshanger parkrun	19:47	64.95	5km
5 Oct	Bournemouth Half Marathon	1:33:15	62.17	13.1mi
4 Oct	Bournemouth parkrun	19:50	64.79	5km
4 Oct	Bournemouth Speed of Light 5k	17:11	74.78	5km
4 Oct	Bournemouth Supersonic 10k SB	35:39	74.05	10km
28 Sep	Bupa Great Yorkshire Run	35:46	73.81	10km
27 Sep	Banbury Parkrun #1	18:24	69.84	5km
20 Sep	Wakefield Thornes parkrun (Inaugural)	18:35	69.15	5km
14 Sep	East Coast Classic 10k	36:23	72.56	10km
13 Sep	Cannon Hill parkrun, Birmingham	17:34	73.15	5km
7 Sep	Great North Run SB	1:19:09	73.25	13.1mi
6 Sep	Bupa Great North 5k SB	17:02	75.44	5km
2 Sep	The Brian Graves Tour of Milton Keynes - Track Mile SB	4:52	77.74	1mi
30 Aug	St Albans parkrun	17:31	73.36	5km
25 Aug	DLRR Handicap Race SB	25:43	71.78	4.4mi
23 Aug	Wolverhampton parkrun	17:11	74.78	5km
20 Aug	DLRR Green Mile	5:08	73.70	1mi
16 Aug	Corby parkrun	19:17	66.64	5km
9 Aug	DLRR Green Mile	5:15	72.06	1mi
9 Aug	Milton Keynes parkrun	17:41	72.67	5km
26 Jul	Conkers parkrun #175	18:31	69.40	5km
20 Jul	The National Lottery Newham London Anniversary Run	31:15	67.41	5mi
20 Jul	Furzton Relay SB	14:44	69.49	2.5mi
19 Jul	Oakwell Hall parkrun #1	20:18	63.30	5km
13 Jul	Great North 10K	38:25	68.72	10km
12 Jul	Walthamstow parkrun	20:07	63.88	5km
6 Jul	NSPCC Milton Keynes Half Marathon	1:30:20	64.18	13.1mi
5 Jul	Buckingham parkrun	18:42	68.72	5km
1 Jul	Milton Keynes 10k EMGP Series race 8	37:47	69.87	10km
28 Jun	Endure 24 (8 Laps - solo) PB	13:33:01	25.26	40mi
28 Jun	Newbury parkrun #130	19:05	67.34	5km
24 Jun	Weedon 10k EMGP Series	39:00	67.69	10km
21 Jun	Pymmes parkrun	19:14	66.81	5km
17 Jun	Harborough 5 EMGP Series race 6	31:29	66.91	5mi
14 Jun	Kings Lynn parkrun	18:19	70.15	5km
10 Jun	Banbury 5 EMGP Series	32:14	65.36	5mi
7 Jun	Wimpole Estate parkrun	21:43	59.17	5km
4 Jun	Corby 5 EMGP Series race 4	34:03	61.87	5mi
2 Jun	Cork City Marathon	3:20:14	60.71	26.2mi
31 May	Castle Demense parkrun	19:08	67.16	5km
24 May	BUPA Westminster Mile	5:11	72.99	1mi
24 May	Fulham Palace parkrun	18:01	71.32	5km
23 May	Blisworth Friday 5 EMGP Series race 3 SB	30:23	69.34	5mi
18 May	Great Manchester Run	37:47	69.87	10km
17 May	Oldham parkrun	18:46	68.47	5km
14 May	Rugby 6 EMGP Series SB	36:08	70.46	6mi
11 May	Stevington 12K	47:13	67.88	12km
10 May	Hampstead Heath Parkrun	25:24	50.59	5km
7 May	Silverstone 10k EMGP Series	37:36	70.21	10km
3 May	parkrun walsall	18:55	67.93	5km
30 Apr	Les Irvine Memorial 1.1 mile OU Relay SB	5:49	72.44	1.1mi
26 Apr	Crane Park parkrun	19:43	65.17	5km
21 Apr	The Enigma Strikes Back Free Marathon (Entry was via a free prize draw!)	4:21:07	46.55	26.2mi
19 Apr	Braunstone Parkrun Leicester	19:08	67.16	5km
13 Apr	London Marathon SB	3:02:10	66.73	26.2mi
12 Apr	Barking parkrun	18:02	71.26	5km
5 Apr	Gladstone parkrun	19:06	67.28	5km
29 Mar	Huntingdon parkrun	18:45	68.53	5km
23 Mar	Oakley 20 PB	2:14:59	67.54	20mi
22 Mar	Aylesbury parkrun	18:02	71.26	5km
15 Mar	Spring Shakespeare Half	1:25:58	67.44	13.1mi
15 Mar	Arrow Valley Parkrun	18:48	68.35	5km
9 Mar	Milton Keynes Half Marathon	1:23:32	69.40	13.1mi
8 Mar	Grovelands parkrun	18:33	69.27	5km
2 Mar	Norton 9 PB	56:49	68.87	9mi
1 Mar	Fountains Abbey parkrun (Inaugural)	17:53	71.85	5km
22 Feb	Kingsbury Water parkrun	17:32	73.29	5km
1 Feb	Milton Keynes parkrun	18:05	71.06	5km
25 Jan	Cambridge parkrun	18:26	69.71	5km
19 Jan	Not the Roman IX PB	44:24	72.18	12km
18 Jan	Peterborough parkrun #27	18:08	70.86	5km
11 Jan	Gunpowder parkrun	18:38	68.96	5km
5 Jan	Regent's Park winter series	37:19	70.75	10km
4 Jan	Bedford parkrun	17:56	71.65	5km
1 Jan	Wanstead Flats parkrun	19:28	66.01	5km
1 Jan	Valentines parkrun	19:16	66.70	5km
2013		Result	WAVA	Distance
28 Dec	Pontefract parkrun	18:06	70.99	5km
25 Dec	Milton Keynes parkrun	22:55	56.07	5km
14 Dec	Milton Keynes parkrun	18:54	67.99	5km
8 Dec	Bedford Harriers Half Marathon	1:30:26	64.11	13.1mi
7 Dec	Northampton Magic Mile	5:20	70.94	1mi
7 Dec	Northampton parkrun	18:36	69.09	5km
30 Nov	Glow in the Park 10K, Box End Park, Bedford	38:26	68.69	10km
30 Nov	St Albans parkrun	17:33	73.22	5km
24 Nov	The 10k Mo Run Milton Keynes	37:01	71.32	10km
23 Nov	Wolverton 5	29:01	72.60	5mi
23 Nov	Bedford parkrun	17:42	72.60	5km
16 Nov	Dirt Half Challenge	1:25:18	67.97	13.1mi
9 Nov	Self Transcendence 10M	1:00:47	71.98	10mi
3 Nov	Squeaky bone trail relay PB	21:44	66.99	3.5mi
2 Nov	Milton Keynes parkrun	18:08	70.86	5km
27 Oct	Great South Run SB	1:00:47	71.98	10mi
26 Oct	Great South Run 5K SB	17:01	75.51	5km
20 Oct	Great Birmingham Run	1:21:33	71.09	13.1mi
19 Oct	Milton Keynes parkrun	18:48	68.35	5km
13 Oct	Oxford Half Marathon	1:23:53	69.11	13.1mi
6 Oct	Bournemouth Marathon	3:20:27	60.64	26.2mi
5 Oct	Bournemouth parkrun #6	18:21	70.03	5km
29 Sep	Robin Hood Marathon	3:41:14	54.95	26.2mi
28 Sep	Bedford parkrun	17:39	72.80	5km
15 Sep	Great North Run	1:21:23	71.24	13.1mi
14 Sep	Bupa Great North 5k	17:21	74.06	5km
8 Sep	Salford 10k	37:28	70.46	10km
7 Sep	Northampton parkrun	18:15	70.41	5km
7 Sep	Northampton Magic Mile	5:17	71.61	1mi
1 Sep	Headington 5 Mile (4.4 approx)	26:39	69.27	4.4mi
31 Aug	Milton Keynes parkrun	18:22	69.96	5km
28 Aug	SRC Milton Keynes Magic Mile SB	5:05	74.43	1mi
24 Aug	Bedford parkrun	17:27	73.64	5km
22 Aug	DLRR Handicap Race PB	25:25	72.63	4.4mi
10 Aug	Bedford parkrun	18:35	69.15	5km
3 Aug	Northampton parkrun	17:58	71.52	5km
3 Aug	Northampton Magic Mile	5:28	69.21	1mi
2 Aug	Blisworth 5K	17:20	74.13	5km
27 Jul	Thunder Run 24 Hr Team PB	9:20:10	33.63	60km
27 Jul	Conkers parkrun (Pre-Thunder Run 24hr)	18:22	69.96	5km
21 Jul	Furzton Relay PB	14:13	72.02	2.5mi
21 Jul	Olympic Park Anniversary Run	30:23	69.34	5mi
20 Jul	Milton Keynes parkrun	18:02	71.26	5km
7 Jul	NSPCC Milton Keynes Half Marathon	1:38:37	58.79	13.1mi
6 Jul	Bedford Parkrun	18:32	69.33	5km
30 Jun	Conti Lightning Run - 7 Laps	9:03:21	41.83	70km
29 Jun	Milton Keynes parkrun	18:25	69.77	5km
25 Jun	Weedon 10k EMGP Series	37:05	71.19	10km
23 Jun	Great North 10K	37:00	71.35	10km
22 Jun	Bedford Parkrun	18:42	68.72	5km
18 Jun	Harborough 5 EMGP Series race 6	31:45	66.35	5mi
15 Jun	St Albans Parkrun	17:31	73.36	5km
14 Jun	Marston Forest 5k	17:43	72.53	5km
11 Jun	Banbury 5 EMGP Series	29:36	71.17	5mi
8 Jun	Endure 24 (17 Laps - solo) PB	24:52:10	36.14	85mi
8 Jun	Newbury parkrun #73	19:45	65.06	5km
1 Jun	Northampton parkrun	17:05	75.22	5km
1 Jun	Northampton Magic Mile	5:13	72.52	1mi
29 May	Corby 5 EMGP Series race 4	29:16	71.98	5mi
27 May	Vitality London 10,000	36:09	73.03	10km
26 May	Great Manchester Run	35:28	74.44	10km
24 May	Blisworth Friday 5 EMGP Series race 3 SB	28:24	74.18	5mi
18 May	Milton Keynes parkrun	17:31	73.36	5km
15 May	Rugby 6 EMGP Series PB	34:49	73.13	6mi
12 May	Stevington 12K SB	44:37	71.83	12km
11 May	Milton Keynes parkrun	17:43	72.53	5km
8 May	Silverstone 10k EMGP Series SB	35:03	75.32	10km
6 May	Milton Keynes Marathon	3:25:12	59.24	26.2mi
4 May	Milton Keynes parkrun	18:10	70.73	5km
1 May	Les Irvine Memorial 1.1 mile OU Relay PB	5:32	76.15	1.1mi
28 Apr	Greater Manchester Short Marathon	2:56:48	68.20	26mi
27 Apr	Milton Keynes parkrun	19:30	65.90	5km
20 Apr	Milton Keynes parkrun	17:43	72.53	5km
14 Apr	Rock 'n' Roll Series Edinburgh Half Marathon	1:24:22	68.72	13.1mi
13 Apr	Edinburgh parkrun	17:14	74.56	5km
7 Apr	Freiburg Marathon SB	3:03:37	66.20	26.2mi
17 Mar	Reading Half Marathon	1:21:58	70.73	13.1mi
10 Mar	Milton Keynes Half Marathon SB	1:20:19	72.18	13.1mi
9 Mar	Milton Keynes parkrun	17:51	71.99	5km
3 Mar	Regent's Park 10k Winter Series #6	35:59	73.37	10km
2 Mar	Northampton parkrun	17:05	75.22	5km
2 Mar	Northampton Magic Mile	5:09	73.46	1mi
23 Feb	Milton Keynes parkrun	17:57	71.59	5km
16 Feb	Bedford parkrun	18:54	67.99	5km
9 Feb	Milton Keynes parkrun	17:32	73.29	5km
3 Feb	Regent's Park 10k Winter Series #5	38:33	68.48	10km
2 Feb	Milton Keynes parkrun	17:49	72.12	5km
13 Jan	The Milton Keynes Mystery 10K	36:16	72.79	10km
12 Jan	Northampton Magic Mile	5:28	69.21	1mi
12 Jan	Northampton parkrun	17:50	72.06	5km
6 Jan	Regent's Park 10k Winter Series #4	37:29	70.43	10km
5 Jan	Milton Keynes parkrun	17:51	71.99	5km
1 Jan	Finsbury parkrun	18:30	69.46	5km
1 Jan	Ally Pally parkrun	19:52	64.68	5km
2012		Result	WAVA	Distance
31 Dec	DLRR Handicap Race	27:11	67.91	4.4mi
29 Dec	Bedford parkrun	17:43	72.53	5km
25 Dec	Huddersfield parkrun	18:57	67.81	5km
23 Dec	Portsmouth Coastal Waterside Marathon	3:27:33	58.57	26.2mi
15 Dec	Northampton parkrun SB	17:30	73.43	5km
9 Dec	Bedford Harriers Half Marathon	1:24:50	68.34	13.1mi
2 Dec	Regent's Park 10k Winter Series #3	38:55	67.84	10km
24 Nov	Wolverton 5 SB	29:22	71.74	5mi
18 Nov	Brighton 10k	38:16	68.99	10km
11 Nov	Grand Union Canal Half Marathon	1:26:37	66.93	13.1mi
4 Nov	Squeaky bone trail relay SB	23:21	62.35	3.5mi
3 Nov	Milton Keynes parkrun	18:34	69.21	5km
28 Oct	Great South Run SB	1:02:04	70.49	10mi
27 Oct	Great South Run 5K	17:52	71.92	5km
21 Oct	Great Birmingham Run	1:24:16	68.80	13.1mi
7 Oct	Regent's Park 10k Winter Series #1 SB	37:56	69.60	10km
29 Sep	Bedford parkrun	18:06	70.99	5km
22 Sep	Bedford parkrun	17:42	72.60	5km
16 Sep	Great North Run Half Marathon SB	1:23:54	69.10	13.1mi
15 Sep	Bupa Great North 5k	18:00	71.39	5km
8 Sep	Bedford parkrun	18:28	69.58	5km
2 Sep	Great Yorkshire Run	39:32	66.78	10km
26 Aug	DLRR Handicap Race	27:00	68.37	4.4mi
25 Aug	Milton Keynes parkrun	18:22	69.96	5km
11 Aug	Milton Keynes parkrun	19:12	66.93	5km
9 Aug	DLRR Handicap Race SB	26:56	68.54	4.4mi
8 Aug	Milton Keynes Summer Predictor 10k.	41:35	63.49	10km
4 Aug	Milton Keynes parkrun	19:05	67.34	5km
3 Aug	Blisworth Friday 5 Mile	31:31	66.84	5mi
29 Jul	Thunder Run 24hr	49:21	53.50	10km
29 Jul	Thunder Run 24hr	1:04:44	40.78	10km
28 Jul	Conkers parkrun	19:23	66.29	5km
28 Jul	Thunder Run 24hr	46:45	56.47	10km
28 Jul	Thunder Run 24hr	44:48	58.93	10km
22 Jul	Great North 10K	39:37	66.64	10km
3 Jul	Milton Keynes 10k EMGP Series race 8	40:15	65.59	10km
26 Jun	Weedon 10k EMGP Series	42:40	61.88	10km
19 Jun	Harborough 5 EMGP Series race 6	32:07	65.59	5mi
12 Jun	Banbury 5 EMGP Series	30:44	68.55	5mi
9 Jun	Bedford parkrun	18:58	67.75	5km
30 May	Corby 5 EMGP Series race 4	32:02	65.76	5mi
22 May	Bedford 6 EMGP Series race 3 SB	38:07	66.80	6mi
20 May	Great Manchester Run	39:37	66.64	10km
13 May	Stevington 12K	49:30	64.75	12km
10 May	DLRR Handicap Race	30:29	60.56	4.4mi
5 May	Gunpowder Parkrun	20:48	61.78	5km
29 Apr	Milton Keynes Marathon SB	3:27:17	58.64	26.2mi
1 Apr	Oakley 20 SB	2:23:45	63.42	20mi
28 Mar	Run for Nothing	18:02	71.26	5km
24 Mar	Milton Keynes parkrun	18:23	69.90	5km
17 Mar	Bedford Parkrun	18:09	70.80	5km
11 Mar	Silverstone Half Marathon	1:27:04	66.59	13.1mi
4 Mar	Regent's Park 10k Winter Series #6	38:56	67.81	10km
29 Feb	Run for Nothing	18:21	70.03	5km
29 Feb	Open University 1.1 Mile Relay SB	5:52	71.82	1.1mi
25 Feb	Milton Keynes parkrun	19:10	67.04	5km
18 Feb	Conkers parkrun	18:59	67.69	5km
11 Feb	Milton Keynes parkrun	21:07	60.85	5km
28 Jan	bedford parkrun	18:52	68.11	5km
25 Jan	Run for Nothing	19:17	66.64	5km
15 Jan	Not the Roman IX SB	48:22	66.26	12km
8 Jan	Regent's Park 10k Winter Series #4	40:20	65.45	10km
1 Jan	Bedford Parkrun	19:18	66.58	5km
2011		Result	WAVA	Distance
31 Dec	Milton Keynes parkrun	22:04	58.23	5km
28 Dec	Run for Nothing	20:44	61.98	5km
26 Dec	Bedford parkrun	19:27	66.07	5km
25 Dec	Bedford parkrun	19:26	66.12	5km
24 Dec	Milton Keynes parkrun	22:18	57.62	5km
4 Dec	Mornington Chasers First Sunday of the Month Winter 10K GP Series	40:15	65.59	10km
30 Nov	Run for Nothing	19:35	65.62	5km
26 Nov	Wolverton 5 SB	32:22	65.09	5mi
20 Nov	Brighton 10k SB	40:09	65.75	10km
13 Nov	The 10k Mo Run Milton Keynes	40:47	64.73	10km
12 Nov	Milton Keynes parkrun	22:14	57.80	5km
6 Nov	Squeaky Bone Trail Relay SB	23:38	61.60	3.5mi
5 Nov	Milton Keynes ParkRun	21:46	59.04	5km
30 Oct	Great South Run SB	1:07:06	65.20	10mi
29 Oct	Great South Run 5K SB	18:42	68.72	5km
26 Oct	Run for Nothing	22:45	56.48	5km
23 Oct	Great Birmingham Run SB	1:28:04	65.83	13.1mi
9 Oct	Great Eastern Run	1:34:23	61.42	13.1mi
2 Oct	The Run 11 Northampton	40:22	65.40	10km
27 Sep	Run for Nothing	21:13	60.57	5km
24 Sep	Milton Keynes parkrun	19:47	64.95	5km
18 Sep	Great North Run Half Marathon	1:30:26	64.11	13.1mi
27 Aug	Bedford parkrun	19:02	67.51	5km
24 Aug	RTS Free 5km Runs - Willen Lake 24/08/11 (Handicap Starts)	19:39	65.39	5km
20 Aug	Milton Keynes parkrun	19:44	65.12	5km
18 Aug	DLRR Handicap Race SB	28:33	64.66	4.4mi
10 Aug	RTS Free 5km Run - Shenley Wood	19:44	65.12	5km
6 Aug	Milton Keynes parkrun	19:36	65.56	5km
30 Jul	Milton Keynes parkrun	20:51	61.63	5km
27 Jul	Doug Anderson 5K	19:20	66.47	5km
17 Jul	Bupa Great North 10k Gateshead	41:13	64.05	10km
9 Jul	Bedford parkrun	19:03	67.45	5km
2 Jul	Milton Keynes parkrun	20:20	63.20	5km
25 Jun	Bedford Parkrun	19:13	66.87	5km
18 Jun	Milton Keynes parkrun	19:28	66.01	5km
11 Jun	Bedford parkrun	18:52	68.11	5km
4 Jun	Coventry parkrun	19:10	67.04	5km
28 May	Milton Keynes parkrun	19:39	65.39	5km
21 May	Milton Keynes parkrun	19:38	65.45	5km
15 May	Great Manchester Run	41:36	63.46	10km
30 Apr	Milton Keynes parkrun	20:55	61.43	5km
23 Apr	Milton Keynes parkrun	21:12	60.61	5km
16 Apr	Milton Keynes parkrun	20:40	62.18	5km
10 Apr	Newham Classic 10k	42:03	62.78	10km
2 Apr	Milton Keynes parkrun	21:14	60.52	5km
27 Mar	Newham London Run	42:32	62.07	10km
19 Mar	Milton Keynes parkrun	21:25	60.00	5km
5 Mar	Milton Keynes parkrun	22:03	58.28	5km
22 Jan	Milton Keynes parkrun	22:03	58.28	5km
15 Jan	Milton Keynes parkrun	22:35	56.90	5km
1 Jan	Milton Keynes parkrun	22:22	57.45	5km
2010		Result	WAVA	Distance
20 Nov	Milton Keynes parkrun SB	20:18	63.30	5km
13 Nov	Milton Keynes parkrun	21:47	58.99	5km
6 Nov	Milton Keynes parkrun	21:10	60.71	5km
30 Oct	Milton Keynes parkrun	22:30	57.11	5km
24 Oct	Great South Run SB	1:18:28	55.76	10mi
10 Oct	Great Eastern Run SB	1:45:30	54.95	13.1mi
25 Sep	Milton Keynes parkrun	21:10	60.71	5km
18 Sep	Milton Keynes parkrun	21:32	59.67	5km
11 Sep	Milton Keynes parkrun	21:41	59.26	5km
28 Aug	Milton Keynes parkrun	22:11	57.93	5km
18 Jul	Bupa Great North 10k	45:19	58.26	10km
13 Jun	Bluewater Sweatshop 10K	44:23	59.48	10km
31 May	Vitality London 10,000	45:01	58.64	10km
16 May	Great Manchester Run SB	43:47	60.30	10km
13 Mar	Milton Keynes parkrun	22:59	55.91	5km
7 Mar	Newham London Run	47:09	55.99	10km
6 Mar	Milton Keynes parkrun	22:44	56.52	5km
27 Feb	Milton Keynes parkrun	22:20	57.54	5km
20 Feb	Milton Keynes parkrun	22:49	56.32	5km
13 Feb	Milton Keynes parkrun	22:26	57.28	5km
6 Feb	Milton Keynes parkrun	25:37	55.64	3.43mi
30 Jan	Milton Keynes parkrun	24:00	53.54	5km
9 Jan	Bupa Great Winter Run PB	20:39	49.28	4km
2009		Result	WAVA	Distance
25 Oct	Great South Run SB	1:29:51	48.69	10mi
13 Sep	Bupa Great Capital Run SB	24:26	52.59	5km
6 Sep	Great Yorkshire Run SB	53:52	49.01	10km
12 Jul	BUPA Great North 10K	56:08	47.03	10km
15 Mar	Silverstone Half Marathon SB	2:26:09	39.67	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	0	4	0	0	0	0	0	0	0	0	0	0	4
2024	0	7.3	0	0	0	0	0	0	0	0	0	0	7.3
2024	206	164	164	148	0	0	0	0	0	0	0	0	681
2023	0	0	1	8	6	4	2	5	0	5	8	1	39
2023	0.3	0	0	0.3	0	0	1.3	7.5	1.5	0.4	2.8	0	14
2023	269	253	194	193	196	139	176	238	152	183	142	136	2271
2023	0	0	0	0	0	0	0	13	13	0	0	0	25
2022	1	0	0	0	0	0	0	0	0	0	3	3	8
2022	0	0	0	0.2	0	1	0	1.1	0	0.3	1.5	2.8	6.7
2022	262	227	240	239	188	195	178	266	199	240	191	181	2607
2022	0	0	0	0	2	0	0	5	0	0	8	0	15
2021	7	40	76	92	96	63	48	39	9	9	5	1	484
2021	0	0	0	0	0	0	0	0	0.1	0.2	0.3	0.3	0.9
2021	62	0	0	140	139	144	142	234	143	119	155	182	1460
2021	17	105	56	0	0	0	0	0	0	0	0	0	178
2020	258	255	249	250	176	115	86	185	129	132	141	78	2055
2020	0	0	0	0	0	0	0	0	0	0	0	9	9
2019	0	0	0	0	2	0	0	0	1	0	0	0	3
2019	0.1	0.1	0	0.2	0	2.5	0	0.6	0.4	0	0.3	0	4.1
2019	207	227	237	247	264	276	188	268	254	216	178	321	2883
2019	0	0	0	0	0	15	0	0	4	0	0	5	25
2018	0	0	0	1	0	3	0	0	0	0	0	0	5
2018	0.6	0.4	0.2	0	0	0	1	1.4	0.6	0.4	0.3	0.6	5.4
2018	222	193	132	190	194	140	193	210	224	246	187	143	2275
2018	3	2	0	2	14	0	17	2	3	0	2	0	45
2017	0	0	3	0	4	0	0	0	0	0	0	0	7
2017	0	0	0	0.1	0	0	0.6	0	0	0	0	0.1	0.7
2017	195	181	145	182	137	128	127	166	132	144	125	148	1812
2017	0	3	0	7	24	0	5	0	14	11	0	0	63
2016	3	4	4	0	0	0	0	0	3	0	0	0	13
2016	0.9	4.9	0	0.1	0.3	0	0	0.5	0.1	0.3	0.3	0.3	7.7
2016	75	40	107	142	116	119	82	166	108	77	44	176	1251
2016	8	8	14	0	2	0	10	0	1	0	1	4	47
2015	0	0	0	0	0	4	0	0	0	0	0	0	4
2015	0.5	1.1	0	0	0.8	0	0.8	0.9	0	0	0	0	4.1
2015	123	208	179	149	136	157	148	180	94	131	115	134	1754
2015	29	62	7	4	24	10	46	111	0	21	19	0	334
2014	0	0.1	0	0.2	0	0	0	2.5	0	0.1	0	0.2	3.1
2014	197	215	194	139	120	145	207	240	131	127	119	181	2014
2014	5	3	2	1	25	0	0	31	0	2	1	0	69
2013	0.6	0.8	0.5	1.6	0	0	1.2	0	0	0	0.1	0	4.8
2013	210	251	143	178	127	205	104	98	144	139	160	73	1832
2013	3	17	1	23	0	0	0	1	1	3	0	0	49
2012	0	0	0	2	0	0	0	4	0	0	0	0	7
2012	0	0	0	0	0	0	0	6.2	6.3	0	0	2.8	15.3
2012	159	238	196	100	100	66	142	161	154	138	167	137	1756
2012	1	0	0	0	0	0	0	0	2	0	0	59	62
2011	0	0	1	0	0	0	0	0	0	0	0	0	1
2011	0	0	0	0	0	0	0	0	0	3.7	0	0	3.7
2011	18	3	74	69	71	47	66	88	101	103	79	66	786
2011	3	0	16	1	17	0	6	0	0	0	0	0	43
2010	0	0	0	0	0	0	0	0	0	0	1.2	0	1.2
2010	13	24	35	9	29	9	10	3	31	29	35	2	231
2010	0	0	0	0	0	0	11	0	0	0	26	1	39
2009	0	0	0	0	0	0	0	0	2.5	1.2	0	0	3.7
2009	0	0	24	0	0	0	6	0	56	31	23	4	144
2009	0	0	3	0	0	0	0	0	0	0	0	0	3

Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8
1.2mi, 9:58 Run - General 1) 1.99km - 9:58(5:01/km) 125/143bpm [627b/km] 135cal 368/483W Add a comment	1.1mi, 8:36 Run - General 1) 0.84km - 4:55(5:51/km) 105/124bpm [614b/km] 54cal 291/407W 2) 0.86km - 3:41(4:17/km) 121/148bpm [519b/km] 46cal 400/549W Add a comment	2mi, 13:23 Run - General 1) 3.22km - 13:23(4:09/km) 145/157bpm [603b/km] 218cal 428/587W Add a comment	1.1mi, 9:03 Run - General 1) 1.76km - 9:03(5:09/km) 131/143bpm [674b/km] 126cal 355/450W Add a comment	3.2mi, 19:01 Run - General 1) 5.13km - 19:01(3:42/km) 166/171bpm [615b/km] 343cal 471/605W Add a comment	26.5mi, 3:36:39 Run - General 1) 42.64km - 3:36:39(5:05/km) 147/180bpm [747b/km] 3059cal 333/516W Add a comment	5.1mi, 43:48 Run - General 1) 8.17km - 43:48(5:22/km) 128/166bpm [686b/km] 595cal 342/563W Add a comment
Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	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
4.1mi, 26:46 Run - General 1) 6.56km - 26:46(4:05/km) 160/177bpm [653b/km] 463cal 428/582W Add a comment 1.1mi, 8:34 Run - General 1) 1.7km - 8:34(5:03/km) 123/144bpm [621b/km] 115cal 354/476W Add a comment	6mi, 48:00 Run - General 1) 1.28km - 5:42(4:26/km) 126/152bpm [560b/km] 76cal 367/563W 2) 0.31km - 1:00(3:12/km) 115/133bpm [369b/km] 9cal 387/603W 3) 0.02km - 30(23:40/km) 137/149bpm [3243b/km] 7cal 33/497W 4) 0.61km - 2:00(3:18/km) 151/162bpm [497b/km] 34cal 475/627W 5) 0.03km - 1:00(29:56/km) 150/163bpm [4490b/km] 16cal 27/265W 6) 0.91km - 3:00(3:18/km) 127/141bpm [420b/km] 37cal 465/589W 7) 0.08km - 2:00(26:22/km) 127/165bpm [3350b/km] 21cal 9/480W 8) 0.31km - 1:00(3:12/km) 121/133bpm [387b/km] 15cal 483/597W 9) 0.02km - 30(22:11/km) 135/149bpm [2995b/km] 6cal 40/485W 10) 0.59km - 2:00(3:25/km) 158/166bpm [539b/km] 35cal 422/625W 11) 0.03km - 1:00(29:53/km) 150/168bpm [4483b/km] 15cal 48/443W 12) 0.88km - 3:00(3:24/km) 133/140bpm [451b/km] 43cal 468/569W 13) 0.08km - 2:00(24:29/km) 125/146bpm [3061b/km] 19cal 4/108W 14) 0.29km - 1:00(3:25/km) 110/129bpm [376b/km] 16cal 459/546W 15) 0.02km - 30(21:07/km) 141/157bpm [2978b/km] 8cal 16) 0.58km - 2:00(3:27/km) 149/155bpm [514b/km] 32cal 458/572W 17) 0.03km - 1:00(34:15/km) 147/154bpm [5036b/km] 15cal 27/466W 18) 0.86km - 3:00(3:29/km) 136/146bpm [474b/km] 50cal 448/569W 19) 0.08km - 2:00(25:29/km) 129/165bpm [3287b/km] 17cal 22/464W 20) 0.29km - 1:00(3:29/km) 118/134bpm [411b/km] 14cal 439/529W 21) 0.02km - 30(22:41/km) 149/164bpm [3380b/km] 7cal 22) 0.56km - 2:00(3:33/km) 158/164bpm [562b/km] 34cal 465/559W 23) 0.03km - 1:00(28:45/km) 151/167bpm [4340b/km] 15cal 33/509W 24) 0.85km - 3:00(3:31/km) 133/144bpm [468b/km] 51cal 456/556W 25) 0.06km - 2:00(31:02/km) 127/160bpm [3942b/km] 17cal 3/86W 26) 0.86km - 4:18(5:00/km) 133/144bpm [665b/km] 56cal 342/406W Add a comment	6.4mi, 55:59 Run - General 1) 10.36km - 55:59(5:24/km) 123/136bpm [665b/km] 720cal 336/445W Add a comment	5.3mi, 50:26 Run - General 1) 8.49km - 50:26(5:56/km) 118/143bpm [701b/km] 622cal 309/453W Add a comment	2.5mi, 19:05 Run - General 1) 4.08km - 19:05(4:41/km) 145/157bpm [678b/km] 303cal 383/503W Add a comment	1.1mi, 9:25 Run - General 1) 1.76km - 9:25(5:22/km) 107/119bpm [574b/km] 111cal 340/409W Add a comment	8.9mi, 1:10:46 Run - General 1) 2.38km - 10:24(4:22/km) 141/155bpm [616b/km] 164cal 402/533W 2) 9.14km - 46:55(5:08/km) 130/157bpm [668b/km] 684cal 356/545W 3) 2.81km - 13:27(4:47/km) 139/153bpm [665b/km] 200cal 396/516W Add a comment
Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	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
4.1mi, 27:26 Run - General 1) 6.56km - 27:26(4:11/km) 155/179bpm [648b/km] 467cal 428/601W Add a comment 1.1mi, 8:08 Run - General 1) 1.69km - 8:08(4:48/km) 127/170bpm [611b/km] 113cal 393/657W Add a comment	6.4mi, 41:27 Run - General 1) 0.87km - 4:30(5:09/km) 113/125bpm [582b/km] 55cal 342/463W 2) 0.5km - 2:09(4:18/km) 118/147bpm [507b/km] 27cal 379/580W 3) 0.11km - 24(3:26/km) 90/100bpm [309b/km] 2cal 364/535W 4) 0.51km - 1:36(3:07/km) 119/146bpm [371b/km] 18cal 492/614W 5) 0.22km - 1:08(5:06/km) 152/165bpm [775b/km] 18cal 374/611W 6) 0.64km - 1:59(3:08/km) 168/178bpm [526b/km] 39cal 515/632W 7) 0.22km - 1:03(4:48/km) 162/174bpm [778b/km] 18cal 433/587W 8) 0.64km - 2:04(3:14/km) 169/178bpm [547b/km] 40cal 497/596W 9) 0.22km - 1:00(4:30/km) 163/175bpm [734b/km] 18cal 414/595W 10) 0.63km - 2:03(3:14/km) 171/177bpm [553b/km] 40cal 500/614W 11) 0.22km - 59(4:27/km) 168/177bpm [747b/km] 18cal 425/611W 12) 0.64km - 2:03(3:13/km) 175/179bpm [562b/km] 41cal 510/614W 13) 0.22km - 1:02(4:48/km) 164/177bpm [786b/km] 18cal 374/575W 14) 0.64km - 2:08(3:22/km) 170/175bpm [572b/km] 41cal 487/581W 15) 0.22km - 1:04(4:56/km) 162/175bpm [800b/km] 18cal 363/580W 16) 0.64km - 2:08(3:21/km) 170/177bpm [570b/km] 41cal 479/576W 17) 0.22km - 1:08(5:18/km) 159/175bpm [842b/km] 18cal 363/572W 18) 0.63km - 2:15(3:32/km) 164/170bpm [580b/km] 41cal 473/560W 19) 0.22km - 1:05(4:58/km) 158/170bpm [785b/km] 18cal 388/554W 20) 0.63km - 2:19(3:43/km) 162/169bpm [602b/km] 41cal 459/563W 21) 0.22km - 1:22(6:06/km) 149/168bpm [910b/km] 20cal 343/556W 22) 0.63km - 2:14(3:32/km) 164/174bpm [580b/km] 41cal 470/573W 23) 0.23km - 1:18(5:44/km) 148/169bpm [848b/km] 19cal 351/556W 24) 0.42km - 2:24(5:47/km) 120/141bpm [693b/km] 27cal 299/475W Add a comment	1mi, 5:43 Run - Treadmill 1) 1.61km - 5:41(3:32/km) 125/157bpm [441b/km] 71cal 458/540W 2) 0.02km - 3(2:38/km) 158/158bpm [417b/km] 1cal 508/508W Add a comment	6.1mi, 58:17 Run - General 1) 9.76km - 58:17(5:58/km) 119/140bpm [710b/km] 710cal 303/503W Add a comment	3.1mi, 18:16 Run - General 1) 5.05km - 18:16(3:37/km) 166/182bpm [601b/km] 333cal 480/567W Add a comment	3.1mi, 24:43 Run - General 1) 5.05km - 24:43(4:54/km) 139/149bpm [680b/km] 380cal 360/598W Add a comment	3.6mi, 38:19 Run - General 1) 5.82km - 38:19(6:35/km) 141/176bpm [928b/km] 539cal 279/390W Add a comment 5.6mi, 49:42 Run - General 1) 8.97km - 49:42(5:32/km) 121/145bpm [670b/km] 635cal 327/551W Add a comment
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
4.1mi, 24:56 Run - General 1) 6.55km - 24:56(3:48/km) 164/177bpm [624b/km] 449cal 464/612W Add a comment 1.1mi, 8:49 Run - General 1) 1.73km - 8:49(5:06/km) 131/158bpm [667b/km] 122cal 366/600W Add a comment	5.1mi, 31:32 Run - General 1) 1.36km - 6:10(4:31/km) 123/134bpm [555b/km] 86cal 399/537W 2) 0.65km - 2:09(3:18/km) 122/139bpm [402b/km] 25cal 504/612W 3) 0.21km - 1:00(4:39/km) 138/143bpm [642b/km] 15cal 396/481W 4) 1.21km - 4:00(3:18/km) 148/150bpm [489b/km] 67cal 478/554W 5) 0.45km - 2:01(4:25/km) 148/155bpm [654b/km] 33cal 403/480W 6) 0.61km - 2:01(3:17/km) 145/146bpm [476b/km] 34cal 491/548W 7) 0.23km - 1:00(4:24/km) 150/153bpm [659b/km] 17cal 421/483W 8) 1.19km - 4:00(3:21/km) 155/159bpm [520b/km] 71cal 486/562W 9) 0.47km - 2:01(4:16/km) 151/157bpm [644b/km] 33cal 409/479W 10) 0.62km - 2:00(3:15/km) 151/151bpm [491b/km] 35cal 503/574W 11) 0.26km - 1:07(4:16/km) 152/158bpm [648b/km] 19cal 432/495W 12) 0.84km - 4:03(4:48/km) 126/141bpm [605b/km] 56cal 360/409W Add a comment	1mi, 5:49 Run - Treadmill 1) 1.61km - 5:47(3:35/km) 128/140bpm [460b/km] 77cal 454/537W 2) 0.02km - 3(2:24/km) 138/138bpm [332b/km] 1cal 511/511W Add a comment	3.6mi, 30:19 Run - General 1) 5.76km - 30:19(5:16/km) 132/172bpm [694b/km] 423cal 345/447W Add a comment	3mi, 21:30 Run - General 1) 4.87km - 21:30(4:25/km) 162/185bpm [715b/km] 376cal 421/681W Add a comment	7.5mi, 45:48 Run - General 1) 12.1km - 45:48(3:47/km) 163/180bpm [617b/km] 814cal 469/654W Add a comment	5.2mi, 46:35 Run - General 1) 8.41km - 46:35(5:32/km) 121/142bpm [670b/km] 603cal 311/411W Add a comment

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