RRR-CAZ 🇬🇧

Last on at 9am, 16th Jun 2024

M55 Berkshire

Silver (70)

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About Me
Got a place in May for my second go at a small ultra Show More...

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Recent Blogs
Dirty dancing 💃	Dec 2023
Demons of age	Dec 2022
Christmas Chronicle 2022	Dec 2022
NAKED RELAYS	Jul 2022

My parkrun
Woodley parkrun

Recent Training
16th Jun	General	0.4mi	4:42
16th Jun	General	6.3mi	46:19
16th Jun	General	0.3mi	5:45
15th Jun	Dog Walking	3.3mi	1:12:39
15th Jun	General	16.7mi	1:51:05

Planned Races
Wargrave 10K	16th Jun
Frome Running Festival	18th Aug
TCS New York City Marathon	3rd Nov
Brighton Marathon	6th Apr

12 Month Benchmarks	Run	Bike
Mile	6:30	3:08
5k	21:40	11:41
5mi	35:38	19:33
10k	44:15	24:33
10mi	1:17:15	46:11
Half	1:41:42	1:01:12
20mi	2:53:47	4:34:04
Mara	3:53:41	5:34:57

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 500 Run 1000 Walk 1200

Recent Threads
700 miles in 2024
parkrun Café
Woof! Bark! And also Whiiiiiiiiiine.
Rundle
The Retirement Thread
Over 50's club

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Followers (22)

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Best Times
Best WAVA

Dist	Races	1982	1986	1987	1989	1993	2000	2005	2008	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
200m	2														31 75.73				38 63.84						31 4:09/mi	75.73
400m	2														1:11 69.28	1:10 70.76									1:10 4:42/mi	70.76
800m	1														2:50 67.81										2:50 5:42/mi	67.81
1500m	3														5:30 71.76						5:54 70.77				5:30 5:54/mi	71.76
1mi	10													8:15 51.23	5:56 71.79	6:03 71.52	6:22 68.50		6:25 69.07	6:17 70.53	6:24 69.81	7:12 62.56			5:56 5:56/mi	71.79
1.5mi	2												9:20 71.07												9:20 6:13/mi	71.07
3km	1																			12:04 72.90					12:04 6:28/mi	72.90
3556m	1																		19:01 55.45						19:01 8:36/mi	55.45
5km	276									22:32 62.35	20:32 68.95	20:14 70.52	20:38 69.15	20:48 69.68	20:40 70.13	20:51 70.07	19:51 74.19	20:29 72.47	20:30 73.61	21:06 71.51	21:33 71.19	22:44 68.05	22:08 70.49	21:47 71.62	19:51 6:23/mi	74.19
6km	2												25:59 66.27	25:26 68.78											25:26 6:49/mi	68.78
8km	1																						42:37 59.46		42:37 8:34/mi	59.46
5mi	52											33:01 69.74	35:45 64.93	34:27 68.49	34:36 68.19	34:12 69.56	34:28 70.18	34:32 70.05	34:20 71.66					36:22 70.06	33:01 6:36/mi	71.66
5.3mi	1														39:41 63.03										39:41 7:34/mi	63.03
6mi	2											48:41 56.97	47:20 59.08												47:20 7:53/mi	59.08
10km	101			39:15 67.26	43:25 60.81	45:10 58.45	45:13 58.73		48:55 56.89	46:30 61.30	42:28 67.68	41:22 69.47	42:45 68.32	45:09 65.25	41:59 70.17	42:00 71.34	42:27 71.19	43:06 70.12	43:19 70.98	43:00 72.14	42:43 72.61	47:32 66.43	44:58 70.85	44:38 71.38	39:15 6:19/mi	72.61
6.8mi	1																					1:32:28 37.25			1:32:28 13:36/mi	37.25
7mi	2																				54:44 64.90		56:33 63.96		54:44 7:49/mi	64.90
10mi	26										1:10:33 67.29	1:10:05 68.31	1:15:08 64.26	1:13:23 66.35	1:12:08 68.08	1:11:07 69.65	1:14:05 67.45	1:12:51 68.59	1:15:18 67.54	1:19:04 64.33	1:20:31 63.74	1:22:36 63.27		1:23:51 62.91	1:10:05 7:01/mi	69.65
10.7mi	1																		1:26:58 62.24						1:26:58 8:08/mi	62.24
13.1mi	57		1:45:05 55.17	1:29:17 64.93	1:28:23 65.59		1:38:47 58.86	1:41:18 58.63	1:47:42 56.40		1:33:06 66.88	1:34:29 67.02	1:34:56 67.27	1:34:08 68.43	1:34:19 68.30	1:33:24 69.57	1:33:20 70.23	1:35:58 68.91	1:34:18 70.76	1:36:25 69.83	1:39:17 69.06	1:54:51 60.25	1:46:00 65.28	1:42:10 68.37	1:28:23 6:45/mi	70.76
13.2mi	1	1:40:06 58.84																							1:40:06 7:35/mi	58.84
16mi	1										2:02:45 62.78														2:02:45 7:40/mi	62.78
20mi	8											2:45:46 59.56			2:34:45 65.45		2:29:24 68.99		2:35:36 67.43	2:30:31 70.98			2:56:07 61.78	2:58:44 61.45	2:29:24 7:28/mi	70.98
26.2mi	32										3:47:37 57.36	3:50:39 57.07	4:07:22 54.13	3:43:42 59.94	3:32:36 63.53	3:23:55 67.40	3:33:11 64.47	3:47:15 61.56	3:23:03 68.90	4:16:07 55.62	3:47:19 63.24	4:19:42 55.87	3:52:31 62.53	4:06:31 59.41	3:23:03 7:45/mi	68.90
32mi	1														5:16:32 55.00										5:16:32 9:54/mi	55.00
52km	1																				5:21:05 57.41				5:21:05 9:56/mi	57.41

Date	Planned Races			Distance
6 Apr	Brighton Marathon Confirmed			26.2mi
3 Nov	TCS New York City Marathon Confirmed			26.2mi
18 Aug	Frome Running Festival Confirmed			13.1mi
16 Jun	Wargrave 10K Confirmed			10km
2024		Result	WAVA	Distance
16 Jun	Wargrave 10K		0.00	10km
15 Jun	Upton Court parkrun	22:27	69.50	5km
8 Jun	Itchen Valley Country parkrun	22:48	68.43	5km
2 Jun	Green Park Reading 10K SB	44:38	71.38	10km
1 Jun	Thornham Walks parkrun	25:41	60.75	5km
25 May	Wendover Woods parkrun	24:31	63.64	5km
18 May	Harrow parkrun	22:38	68.93	5km
12 May	Marlow 5 SB	36:22	70.06	5mi
11 May	South Oxhey parkrun	22:57	67.98	5km
5 May	AJ Bell Great Birmingham run	1:43:51	67.26	13.1mi
4 May	Brueton parkrun	22:43	68.68	5km
27 Apr	Woodley parkrun	22:16	70.07	5km
20 Apr	Sunny Hill parkrun	22:57	67.98	5km
13 Apr	Southall parkrun	22:31	69.29	5km
7 Apr	Brighton Marathon SB	4:06:31	59.41	26.2mi
30 Mar	Southall parkrun	23:12	67.25	5km
29 Mar	Maidenhead Easter 10 SB	1:23:51	62.91	10mi
23 Mar	Southall parkrun	24:40	63.25	5km
16 Mar	Oxford parkrun	22:28	69.45	5km
10 Mar	RT Dorney 5k SB	21:47	71.62	5km
9 Mar	Woodley parkrun	24:33	63.55	5km
2 Mar	Woodley parkrun	26:17	59.36	5km
25 Feb	Wokingham Half Marathon SB	1:42:10	68.37	13.1mi
24 Feb	Prospect parkrun	27:33	56.63	5km
17 Feb	Southall parkrun	22:36	69.04	5km
11 Feb	Bramley 20/10 SB	2:58:44	61.45	20mi
10 Feb	Hogmoor Inclosure parkrun	24:13	64.43	5km
4 Feb	TVXC League - Thames Valley Triathletes	44:13	65.96	5.7mi
3 Feb	Southall parkrun	23:13	67.20	5km
27 Jan	Crane Park parkrun	23:10	67.35	5km
21 Jan	TVXC League - Handy Cross	48:25	52.63	5mi
20 Jan	Southall parkrun	22:23	69.70	5km
13 Jan	Andover parkrun	22:45	68.58	5km
7 Jan	TVXC League - Reading	48:58	52.03	5mi
6 Jan	Woodley parkrun	24:51	62.79	5km
1 Jan	Woodley parkrun	23:53	65.33	5km
2023		Result	WAVA	Distance
30 Dec	Marlborough Common parkrun	24:00	65.01	5km
25 Dec	Woodley parkrun	24:12	64.47	5km
24 Dec	Winter Woolly 10K	51:11	62.25	10km
23 Dec	Kingston parkrun	22:12	70.28	5km
16 Dec	Edenbrook Country parkrun	22:45	68.58	5km
9 Dec	Dinton Pastures parkrun	24:08	64.65	5km
3 Dec	Grim Down South	1:08:57	60.43	8mi
2 Dec	Harcourt Hill parkrun	23:06	67.54	5km
26 Nov	Southampton 10k SB	44:58	70.85	10km
25 Nov	Lee-on-the-Solent parkrun	22:28	69.45	5km
18 Nov	Woodley parkrun	24:01	64.96	5km
12 Nov	TVXC League - Datchet	45:17	66.14	5.85mi
11 Nov	Dinton Pastures parkrun	23:13	67.20	5km
5 Nov	Marlow 7 SB	56:33	63.96	7mi
4 Nov	Woodley parkrun	45:10	34.54	5km
28 Oct	Woodley parkrun	22:40	68.83	5km
21 Oct	Burnham and Highbridge parkrun	22:14	70.17	5km
14 Oct	Lydiard parkrun	22:24	69.65	5km
8 Oct	MBNA Chester Marathon	3:54:12	62.53	26.2mi
7 Oct	Ellesmere Port parkrun	25:59	60.05	5km
30 Sep	Woodley parkrun	23:13	67.20	5km
24 Sep	Windsor Half Marathon	1:56:37	59.90	13.1mi
23 Sep	Edenbrook Country parkrun	23:21	66.82	5km
17 Sep	Phantom Brewing Co 10K Beer run	52:00	61.27	10km
16 Sep	University Parks parkrun	23:27	66.53	5km
9 Sep	Broadwater parkrun	23:06	67.54	5km
2 Sep	Northala Fields parkrun	22:16	70.07	5km
26 Aug	Rickmansworth parkrun	22:59	67.88	5km
19 Aug	Tamar Lakes parkrun	23:01	67.79	5km
12 Aug	Somerdale Pavilion parkrun	22:10	70.39	5km
5 Aug	California Country parkrun	23:58	65.10	5km
29 Jul	Hazelwood parkrun	22:47	68.48	5km
23 Jul	ACORN Rouken Glen Trail Race PB	42:37	59.46	8km
22 Jul	Isabel Trail parkrun SB	22:08	70.49	5km
15 Jul	Grove Fields parkrun	23:02	67.74	5km
8 Jul	Brooklands parkrun	22:22	69.76	5km
1 Jul	University Parks parkrun	23:13	67.20	5km
24 Jun	Stockley Country parkrun	23:12	66.68	5km
17 Jun	Southall parkrun	22:51	67.71	5km
10 Jun	Edenbrook Country parkrun	24:52	62.21	5km
3 Jun	Edenbrook Country parkrun	28:01	55.22	5km
27 May	Southall parkrun	57:23	26.96	5km
21 May	Binfield 10K	1:18:29	40.23	10km
20 May	Southall parkrun	59:30	26.00	5km
13 May	Woodley parkrun	42:07	36.73	5km
6 May	Woodley parkrun	48:56	31.62	5km
1 May	Shinfield 10K	46:04	68.54	10km
29 Apr	Church Mead parkrun	25:29	60.71	5km
22 Apr	Horspath parkrun	23:12	66.68	5km
15 Apr	Edenbrook Country parkrun	22:36	68.45	5km
8 Apr	Edenbrook Country parkrun	23:06	66.97	5km
2 Apr	Brighton Marathon SB	3:52:31	62.40	26.2mi
1 Apr	Lancing Beach Green parkrun	25:57	59.62	5km
25 Mar	Prospect parkrun	24:43	62.59	5km
18 Mar	Prospect parkrun	25:41	60.24	5km
11 Mar	Hanworth parkrun	22:59	67.31	5km
4 Mar	Edenbrook Country parkrun	24:47	62.42	5km
26 Feb	Wokingham Half Marathon SB	1:46:00	65.28	13.1mi
25 Feb	Southall parkrun	24:01	64.42	5km
18 Feb	Guildford parkrun	24:02	64.37	5km
12 Feb	Bramley 20 SB	2:56:07	61.78	20mi
11 Feb	Edenbrook Country parkrun	24:52	62.21	5km
4 Feb	Bedfont Lakes parkrun	23:44	65.19	5km
28 Jan	Osterley parkrun	22:41	68.20	5km
21 Jan	Woodley parkrun	24:35	62.93	5km
14 Jan	Southall parkrun	24:22	63.49	5km
7 Jan	Basingstoke parkrun	25:14	61.31	5km
1 Jan	Woodley parkrun	24:40	62.72	5km
2022		Result	WAVA	Distance
31 Dec	Woodley parkrun	23:41	65.32	5km
25 Dec	Woodley parkrun	23:33	65.69	5km
24 Dec	Woodley parkrun	24:25	63.36	5km
18 Dec	Portsmouth Coastal Waterside Marathon SB	4:19:42	55.87	26.2mi
17 Dec	Woodley parkrun	54:06	28.60	5km
10 Dec	Woodley parkrun	25:11	61.43	5km
3 Dec	Southall parkrun	23:17	66.45	5km
26 Nov	Preston Park parkrun, Brighton	23:01	67.22	5km
19 Nov	Woodley parkrun	23:42	65.28	5km
12 Nov	Edenbrook Country parkrun	24:15	63.80	5km
6 Nov	Marlow Half Marathon	1:57:08	59.08	13.1mi
5 Nov	Woodley parkrun	29:23	52.65	5km
29 Oct	Edenbrook Country parkrun	22:44	68.05	5km
22 Oct	Church Mead parkrun	26:15	58.94	5km
16 Oct	Great South Run SB	1:22:36	63.27	10mi
15 Oct	Reading parkrun	28:07	55.02	5km
8 Oct	Reading parkrun	25:13	61.35	5km
8 Oct	The Doctor K Cup	25:13	61.35	5km
2 Oct	Virtual TCS London marathon	5:15:16	46.02	26.2mi
1 Oct	Southall parkrun	23:01	67.22	5km
24 Sep	Dinton Pastures parkrun	27:09	56.98	5km
18 Sep	Phantom Brewing Co 10K Beer run SB	47:32	66.43	10km
17 Sep	University Parks parkrun	23:55	64.69	5km
11 Sep	Great North Run SB	1:54:51	60.25	13.1mi
10 Sep	Woodley parkrun	28:14	54.80	5km
4 Sep	Vitality Big Half	1:56:18	59.50	13.1mi
3 Sep	University Parks parkrun	26:44	57.87	5km
27 Aug	Edenbrook Country parkrun	23:40	65.37	5km
20 Aug	Woodley parkrun SB	22:44	68.05	5km
13 Aug	Woolacombe Dunes parkrun	30:09	51.31	5km
6 Aug	Woodley parkrun	24:35	62.93	5km
30 Jul	Woking parkrun	23:58	64.55	5km
23 Jul	University Parks parkrun	24:26	63.32	5km
16 Jul	Reading parkrun	25:50	59.89	5km
9 Jul	University Parks parkrun	24:42	62.63	5km
3 Jul	Sonning 10K	50:55	62.01	10km
2 Jul	Southall parkrun	26:05	59.31	5km
25 Jun	Salisbury parkrun	23:41	65.32	5km
19 Jun	BHF London To Brighton	4:21:27	0.00	54mi
18 Jun	Woodley parkrun	25:48	59.46	5km
11 Jun	Prospect parkrun	23:44	64.64	5km
4 Jun	Woodley parkrun	23:52	64.28	5km
28 May	University Parks parkrun	26:32	57.82	5km
28 May	Thames Bridges Challenge (Oxford Edition) PB	1:32:28	37.25	6.8mi
21 May	Southall parkrun	23:00	66.70	5km
14 May	Woodley parkrun	24:03	63.79	5km
7 May	Woodley parkrun	25:05	61.16	5km
1 May	Westminster mile SB	7:12	62.56	1mi
30 Apr	Woodley parkrun	26:56	56.96	5km
23 Apr	University Parks parkrun	28:29	53.86	5km
18 Apr	Mortimer 10km	54:43	57.19	10km
16 Apr	Didcot parkrun	23:40	64.82	5km
9 Apr	Homewood parkrun	24:56	61.53	5km
2 Apr	Sandhurst Memorial parkrun	24:08	63.57	5km
26 Mar	Dinton Pastures parkrun	26:02	58.93	5km
19 Mar	University Parks parkrun	24:33	62.49	5km
12 Mar	Southall parkrun	24:13	63.35	5km
5 Mar	Woodley parkrun	24:01	63.88	5km
26 Feb	Woodley parkrun	26:09	58.67	5km
19 Feb	TBC February		0.00	10mi
19 Feb	Southall parkrun	25:40	59.77	5km
15 Jan	Woodley parkrun	33:10	46.26	5km
8 Jan	Woodley parkrun	50:51	30.17	5km
2021		Result	WAVA	Distance
25 Dec	Woodley parkrun	47:18	32.43	5km
20 Nov	Woodley parkrun	23:27	65.42	5km
7 Nov	Marlow 7 PB	54:44	64.90	7mi
6 Nov	Woodley parkrun	24:51	61.74	5km
24 Oct	TVXC League - Metros	46:49	63.40	5.9mi
23 Oct	Woodley parkrun	23:10	66.22	5km
17 Oct	Phantom Brewing Co. 10k beer run	45:22	68.98	10km
16 Oct	Woodley parkrun	23:49	64.41	5km
15 Oct	Reading Roadrunners Track Friday 5000 metres PB	21:14	72.25	5000m
15 Oct	Reading Roadrunners Track Friday 1500 metres SB	5:54	70.77	1500m
3 Oct	The Great Clarendon Marathon	4:15:38	56.23	26.2mi
2 Oct	Woodley parkrun	26:20	58.26	5km
18 Sep	Woodley parkrun	25:32	60.08	5km
12 Sep	Brighton Marathon SB	3:47:19	63.24	26.2mi
11 Sep	Cranleigh parkrun	24:14	63.31	5km
28 Aug	Woodley parkrun	23:21	65.70	5km
21 Aug	Woodley parkrun	24:39	62.24	5km
14 Aug	Woodley parkrun	23:17	65.89	5km
12 Aug	Dinton Summer Series - Race 4	45:09	69.31	10km
7 Aug	Prospect parkrun	24:20	63.05	5km
31 Jul	Woodley parkrun SB	21:33	71.19	5km
24 Jul	Woodley parkrun	24:48	61.86	5km
11 Jul	Farnborough Half Marathon SB	1:39:17	69.06	13.1mi
23 May	Gutbuster (10mile) SB	1:20:31	63.74	10mi
16 May	RunReading PB	5:21:05	57.41	52km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
13 Mar	Fake parkrun	21:44	70.00	5km
4 Mar	British Masters Virtual 1 Mile Challenge SB	6:24	69.81	1mi
12 Feb	Barnes Fitness virtual winter series	43:37	71.12	10km
11 Jan	Barnes Fitness virtual winter series SB	42:43	72.61	10km
2 Jan	Fake parkrun	21:50	69.68	5km
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge	43:57	70.58	10km
25 Dec	Fake parkrun	29:53	50.91	5km
12 Dec	Barnes Fitness virtual winter series SB	43:00	72.14	10km
25 Oct	Woodley 10k	43:13	71.77	10km
17 Oct	The Doctor K Cup	24:31	62.06	5km
4 Oct	The Great Clarendon Marathon	4:16:07	55.62	26.2mi
4 Oct	Virtual London Marathon SB	4:16:07	55.62	26.2mi
13 Sep	Virtual Great North Run	1:42:02	66.59	13.1mi
6 Sep	RunReading Multi-terrain Riverside Half Marathon	1:41:02	67.25	13.1mi
5 Sep	Marathon Prep, Dorney Lake (20 mile option) SB	2:30:31	70.98	20mi
29 Aug	Fake parkrun	23:12	65.58	5km
22 Aug	Fake parkrun	22:09	68.69	5km
15 Aug	Fake parkrun	23:04	65.96	5km
8 Aug	Fake parkrun	22:43	66.97	5km
6 Aug	Dinton Pastures 10km Summer Series	43:37	71.12	10km
25 Jul	Fake parkrun	23:40	64.29	5km
18 Jul	Fake parkrun	23:59	63.44	5km
11 Jul	Fake parkrun	23:59	63.44	5km
9 Jul	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	43:42	70.98	10km
4 Jul	Fake parkrun	25:20	60.06	5km
27 Jun	Fake parkrun	22:29	67.67	5km
20 Jun	Fake parkrun	23:49	63.36	5km
16 Jun	BMAF Masters Virtual 5k Relays	21:34	69.97	5km
13 Jun	Fake parkrun	21:43	69.48	5km
13 Jun	Fetch Virtual Weekend 10 Mile SB	1:19:04	64.33	10mi
11 Jun	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:19	69.38	10km
6 Jun	Fake parkrun	22:30	67.06	5km
6 Jun	Fetch Virtual Weekend Half Marathon	1:45:59	63.53	13.1mi
30 May	Fetch Virtual Weekend Half Marathon	1:53:54	59.11	13.1mi
30 May	Fake parkrun	23:14	64.95	5km
29 May	GSK 3-3-3 PB	12:04	72.90	3km
23 May	Fetch Virtual Weekend 10k	46:15	66.48	10km
23 May	Fake parkrun	23:55	63.09	5km
16 May	Fake parkrun	22:37	66.72	5km
16 May	Fetch Virtual Weekend 10 Mile	1:20:35	63.11	10mi
14 May	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:04	69.78	10km
9 May	Fake parkrun	22:16	67.77	5km
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB	6:17	70.53	1mi
2 May	Fake parkrun	23:07	65.27	5km
25 Apr	Fake parkrun	21:38	69.75	5km
22 Apr	Thames Valley Inter-club- Virtual 5KM Race SB	21:06	71.51	5km
18 Apr	Fake parkrun	21:46	69.32	5km
11 Apr	Fake parkrun	22:11	68.02	5km
7 Apr	Virtual National Road Relays	21:13	71.12	5km
4 Apr	Fake parkrun	22:24	67.36	5km
28 Mar	Fake parkrun	21:56	68.80	5km
21 Mar	Fake parkrun	21:44	69.43	5km
1 Mar	The Big Half SB	1:36:25	69.83	13.1mi
9 Feb	Newbury Racecourse Half Marathon	1:44:01	64.73	13.1mi
8 Feb	Woodley parkrun	21:44	69.43	5km
25 Jan	Woodley parkrun	22:14	67.87	5km
11 Jan	Bushy parkrun	21:19	70.79	5km
4 Jan	Woodley parkrun	21:39	69.70	5km
1 Jan	Dinton pastures	23:45	63.53	5km
1 Jan	Woodley parkrun	21:53	68.95	5km
2019		Result	WAVA	Distance
29 Dec	Gutbuster (10mile)	1:19:40	63.84	10mi
28 Dec	Woodley parkrun	23:48	63.40	5km
22 Dec	TVXC League - Reading	41:37	59.12	5mi
21 Dec	Woodley parkrun	21:28	70.29	5km
15 Dec	Muddy Welly 10k	45:12	68.03	10km
7 Dec	Woodley parkrun	22:29	67.11	5km
1 Dec	Mapledurham 10 (Mile)	1:17:48	65.37	10mi
2 Nov	Woodley parkrun	21:52	69.01	5km
27 Oct	Ricky Road Run SB	1:15:18	67.54	10mi
13 Oct	Greenham Trust 10K & family runs	44:16	69.46	10km
12 Oct	Woodley parkrun	21:34	69.97	5km
6 Oct	Basingstoke Half Marathon	1:36:07	70.05	13.1mi
22 Sep	Harwell Half Marathon	1:43:20	65.15	13.1mi
21 Sep	Woodley parkrun	21:42	69.54	5km
20 Sep	Reading roadrunners SB	38	63.84	200m
20 Sep	Reading Roadrunners 5K SB	20:30	73.61	5km
20 Sep	Reading Roadrunners Mile SB	6:25	69.07	1mi
15 Sep	Swallowfield 10K SB	43:19	70.98	10km
31 Aug	Woodley parkrun	21:26	70.40	5km
25 Aug	Headington 5 SB	34:20	71.66	5mi
11 Aug	Burnham Beeches 10k	44:09	69.64	10km
8 Aug	Dinton Pastures 10km Summer Series [Race 4]	45:43	67.26	10km
28 Jul	Down Tow Up Flow Half Marathon	1:37:18	69.19	13.1mi
27 Jul	Woodley parkrun	20:46	72.66	5km
23 Jul	RRR Summer Relays PB	19:01	55.45	3556m
11 Jul	Dinton Pastures 10km Summer Series [Race 3]	45:16	67.93	10km
7 Jul	Burford Bolt	48:51	62.94	10km
16 Jun	Ridgeway Relay - Stage 9 PB	1:26:58	62.24	10.7mi
15 Jun	Woodley parkrun	22:19	67.06	5km
13 Jun	Dinton Pastures 10km Summer Series [Race 2]	43:59	69.30	10km
9 Jun	Hampshire Hoppit Trail Half Marathon	1:45:45	63.09	13.1mi
25 May	Prospect parkrun	22:40	66.03	5km
18 May	Woodley parkrun	21:46	68.76	5km
11 May	Woodley parkrun	21:24	69.94	5km
9 May	Dinton Pastures 10km Summer Series [Race 1]	44:16	68.86	10km
6 May	Shinfield 10K	54:29	55.95	10km
4 May	Hurstbourne 5	38:44	62.99	5mi
28 Apr	Düsseldorf marathon PB	3:23:03	68.90	26.2mi
14 Apr	Woodley 10km & 2.5km	53:30	56.97	10km
7 Apr	Greater Manchester Marathon	3:26:19	67.81	26.2mi
17 Mar	Reading Half Marathon SB	1:34:18	70.76	13.1mi
16 Mar	Woodley parkrun	21:20	70.15	5km
9 Mar	Alice Holt parkrun	22:51	65.50	5km
2 Mar	California Country parkrun	22:11	67.47	5km
24 Feb	Wokingham Half Marathon	1:35:01	70.22	13.1mi
23 Feb	Rushmoor parkrun	21:57	68.18	5km
17 Feb	Bramley 20 SB	2:35:36	67.43	20mi
16 Feb	Higginson parkrun, Marlow	21:53	68.39	5km
26 Jan	Southern XC Championships (Senior Men)	1:08:50	67.98	15km
5 Jan	Woodley parkrun	21:23	69.99	5km
2018		Result	WAVA	Distance
16 Dec	Berkshire Cross Country Championships	52:42	70.16	12km
15 Dec	Dinton Pastures parkrun	22:42	65.93	5km
8 Dec	Woodley parkrun	22:00	68.03	5km
2 Dec	TVXC League - Handy Cross	44:58	54.26	5mi
25 Nov	TVXC League - Sandhurst (Lord Wandsworth College)	43:56	58.96	5.3mi
18 Nov	Berks Bucks & Oxon X-Country championship	46:17	61.83	9.4km
17 Nov	Woodley parkrun	21:16	70.37	5km
12 Nov	Dorney River Run SB	3:47:15	61.56	26.2mi
11 Nov	TVXC League - Datchet	58:44	48.80	5.85mi
10 Nov	Woodley parkrun	21:15	70.43	5km
27 Oct	Beachy Head Marathon	4:15:57	54.66	26.2mi
20 Oct	Dinton Pastures parkrun	22:51	65.50	5km
7 Oct	The Great Clarendon Half Marathon	1:46:17	62.78	13.1mi
30 Sep	Mortimer 10k	58:59	51.68	10km
29 Sep	The Doctor K Cup	22:02	67.93	5km
9 Sep	Farnham Pilgrim Half Marathon	1:52:01	59.56	13.1mi
26 Aug	Englefield 10k	48:27	62.91	10km
9 Aug	Dinton 10K Summer Series Race 4	47:46	63.81	10km
15 Jul	Grant & Stone Wycombe 10K	50:26	60.44	10km
12 Jul	Dinton 10K Summer Series Race 3.	51:38	59.03	10km
14 Jun	Dinton 10K Summer Series Race 2	46:32	64.94	10km
9 Jun	Run Dorney SB	43:06	70.12	10km
26 May	Woodley parkrun	20:46	71.49	5km
20 May	Hook 10	1:13:24	68.08	10mi
19 May	Decathlon 5K SB	20:29	72.47	5km
13 May	Marlow 5 SB	34:32	70.05	5mi
10 May	Dinton 10K Summer Series Race 1.	44:59	67.18	10km
22 Apr	London Marathon	4:07:14	56.08	26.2mi
7 Apr	Ibiza Marathon	3:54:30	59.13	26.2mi
30 Mar	Maidenhead Easter 10 SB	1:12:51	68.59	10mi
11 Mar	Surrey Half Marathon SB	1:35:58	68.91	13.1mi
2017		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:24:49	58.92	10mi
13 Dec	Dinton Challenge	4:11:22	55.16	26.2mi
3 Dec	TVXC League - Handy Cross	44:49	53.97	5mi
2 Dec	Hampshire XC League - Popham	44:31	67.88	10km
19 Nov	Berks Bucks & Oxon X-Country Championships	45:46	62.67	9.5km
12 Nov	TVXC League - Datchet	44:09	64.36	5.85mi
11 Nov	Hampshire XC League - Queen Elizabeth Park	53:03	56.96	10km
22 Oct	Abingdon Marathon	3:55:47	58.81	26.2mi
15 Oct	Tadley Runners 10 SB	1:14:05	67.45	10mi
1 Oct	Reading O2O 10k	43:48	68.99	10km
24 Sep	Mortimer 10k	45:07	66.98	10km
22 Sep	Reading Roadrunners 5K	21:01	70.64	5km
22 Sep	Reading Roadrunners Mile SB	6:22	68.50	1mi
17 Sep	Swallowfield 10K SB	42:27	71.19	10km
3 Sep	Maidenhead Half Marathon	1:35:19	69.38	13.1mi
27 Aug	Headington 5 SB	34:28	70.18	5mi
13 Aug	Burnham Beeches Half Marathon	1:37:36	67.75	13.1mi
10 Aug	Dinton Summer Series (10k)	45:47	66.01	10km
13 Jul	Dinton Summer Series (10k)	44:56	67.25	10km
7 Jul	Dinton Pastures Sundae Challenge	3:54:24	59.15	26.2mi
8 Jun	Dinton Summer Series (10k)	43:21	69.12	10km
27 May	Kent Circuit Marathon	3:43:56	61.37	26.2mi
11 May	Dinton Summer Series (10k)	45:14	66.24	10km
7 May	Woodley 10km	42:52	69.90	10km
8 Apr	Ibiza Marathon SB	3:33:11	64.47	26.2mi
19 Mar	Reading Half Marathon SB	1:33:20	70.23	13.1mi
24 Feb	Palmer Park 5K PB	19:51	74.19	5km
19 Feb	Bramley 20 PB	2:29:24	68.99	20mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:19:27	62.35	10mi
18 Dec	TVXC League - Reading	36:24	65.90	5mi
17 Dec	Woodley parkrun	21:04	69.90	5km
11 Dec	Andy Reading Memorial 10k	42:23	70.69	10km
20 Nov	Valencia Marathon SB	3:23:55	67.40	26.2mi
6 Nov	Marlow Half Marathon	1:38:37	66.46	13.1mi
30 Oct	Ricky Road Run incorporating the Hertfordshire Vets Champs SB	1:11:07	69.65	10mi
16 Oct	Frieth Hilly 10k	47:25	63.19	10km
6 Oct	Midweek Dorney Lake Marathon	3:44:21	61.26	26.2mi
3 Sep	Saturday Night Marathon - Thames Trail Half Marathon	1:49:29	59.87	13.1mi
29 Aug	Reading AC Bank Holiday Mile Festival SB	6:03	71.52	1mi
11 Aug	Dinton Summer Series (10k)	45:09	66.36	10km
14 Jul	Dinton Summer Series (10k)	45:05	66.46	10km
2 Jul	Saturday Night Marathon - Thames Trail Marathon	3:55:45	58.30	26.2mi
25 Jun	Orange United 10k 5k 2.5 Colour run SB	42:00	71.34	10km
20 Jun	SCVAC Western Division - 400m PB	1:10	70.76	400m
20 Jun	SCVAC Western Division - 5000m SB	20:51	70.07	5km
11 Jun	Endure24 - lap 3	39:12	60.69	5mi
11 Jun	Endure24 - lap 2	38:28	61.85	5mi
11 Jun	Endure24 - lap 1	39:21	60.46	5mi
11 Jun	Endure24 - lap 7	50:33	47.06	5mi
11 Jun	Endure24 - lap 5	45:11	52.65	5mi
11 Jun	Endure24 - lap 6	46:51	50.78	5mi
11 Jun	Endure24 - lap 4	41:26	57.42	5mi
9 Jun	Dinton Summer Series (10k)	44:48	66.32	10km
5 Jun	Ollie Johnson Memorial Kintbury 5 SB	34:12	69.56	5mi
22 May	Binfield 10K	43:03	69.01	10km
12 May	Dinton Summer Series (10k)	43:59	67.55	10km
8 May	Woodley 10k	43:25	68.43	10km
2 May	Shinfield 10k	42:12	70.40	10km
24 Apr	London Marathon	3:27:39	65.61	26.2mi
3 Apr	Reading Half Marathon SB	1:33:24	69.57	13.1mi
2 Apr	Tewkesbury parkrun #31	22:04	66.20	5km
21 Feb	Wokingham Half Marathon	1:34:53	68.48	13.1mi
24 Jan	TVXC League - Tadley	45:00	52.87	5mi
17 Jan	TVXC League - Bracknell	45:12	58.04	5.5mi
10 Jan	Woodcote 10k	44:29	66.79	10km
2 Jan	Woodley parkrun	21:21	68.43	5km
2015		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:18:22	62.66	10mi
13 Dec	TVXC League - Metros	49:12	55.30	5.7mi
11 Dec	Reading Roadrunners Bah Humbug Charity Mile	6:06	70.38	1mi
22 Nov	TVXC League - Sandhurst	39:05	60.87	5mi
15 Nov	TVXC League - Datchet	41:46	65.73	5.75mi
31 Oct	Halloween 5 Nite Run	45:00	32.46	5km
25 Oct	Sanlam Bristol Bath Marathon	3:42:10	61.33	26.2mi
4 Oct	Basingstoke Half Marathon	1:45:24	61.65	13.1mi
4 Oct	Reading O2O 10k	50:16	59.10	10km
6 Sep	Maidenhead Half Marathon	1:43:56	62.52	13.1mi
13 Aug	Dinton Summer Series (10k)	46:00	64.59	10km
26 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:41:31	64.01	13.1mi
19 Jul	Wellington triathlon	22:11 / 50:44 / 23:18	0.00	750metres/15miles/5km
12 Jul	New Forest 10 SB	1:12:08	68.08	10mi
9 Jul	Dinton Summer Series (10k)	44:29	66.79	10km
4 Jul	Runnymede relay - long leg PB	39:41	63.03	5.25mi
27 Jun	Orange United 10k 5k 2.5 Colour run	20:51	70.07	5km
26 Jun	Reading Roadrunners summer charity mile	6:40	64.39	1mi
25 Jun	The Great Barrow Challenge 50k day one PB	5:16:32	55.00	32mi
14 Jun	Endure24 - lap 6	42:00	56.18	5mi
14 Jun	Endure24 - lap 4	41:13	57.24	5mi
14 Jun	Endure24 - lap 5	41:03	57.48	5mi
14 Jun	Endure24 - lap 7	41:39	56.65	5mi
14 Jun	Endure24 - lap 8	44:01	53.60	5mi
13 Jun	Endure24 - lap 3	37:54	62.25	5mi
13 Jun	Endure24 - lap 1	36:43	64.26	5mi
13 Jun	Endure24 - lap 2	37:10	63.48	5mi
11 Jun	Dinton Summer Series (10k)	43:33	67.65	10km
8 Jun	SCVAC Western Division - 1500m PB	5:30	71.76	1500m
8 Jun	SCVAC Western Division - 400m SB	1:11	69.28	400m
7 Jun	Chiltern Chase 10k	43:42	67.42	10km
24 May	Westminster Mile PB	5:56	71.79	1mi
18 May	SCVAC Western Division - 200m PB	31	75.73	200m
18 May	SCVAC Western Division - 800m PB	2:50	67.81	800m
17 May	Royal Berkshire 10K SB	41:59	70.17	10km
14 May	Dinton Summer Series (10k)	44:07	66.78	10km
10 May	Marlow 5	34:38	68.12	5mi
4 May	SCVAC Western Division - 1500m	5:34	70.91	1500m
2 May	Woodley parkrun SB	20:40	70.13	5km
26 Apr	London Marathon SB	3:32:36	63.53	26.2mi
19 Apr	Fairoaks Five SB	34:36	68.19	5mi
5 Apr	Marathon Prep Race	3:01:55	55.68	20mi
28 Mar	Woodley parkrun	21:05	68.74	5km
22 Mar	Reading Half Marathon SB	1:34:19	68.30	13.1mi
21 Feb	Woodley parkrun	21:01	68.96	5km
15 Feb	Bramley 20 SB	2:34:45	65.45	20mi
8 Feb	Wokingham Half Marathon	1:34:27	68.20	13.1mi
1 Feb	TVXC League - Thames Valley Triathletes	40:10	58.74	5mi
18 Jan	TVXC League - Bracknell	45:11	57.58	5.5mi
1 Jan	Woodley parkrun	21:34	67.20	5km
2014		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:21:29	59.76	10mi
30 Nov	TVXC League - Handy Cross	42:53	55.02	5mi
23 Nov	TVXC League - Sandhurst	39:28	59.78	5mi
16 Nov	Gosport Half Marathon	1:34:50	67.93	13.1mi
9 Nov	TVXC League - Datchet	41:47	65.16	5.75mi
8 Nov	Woodley parkrun SB	20:48	69.68	5km
26 Oct	Ricky Road Run SB	1:13:23	66.35	10mi
19 Oct	Abingdon Marathon	3:45:20	59.94	26.2mi
28 Sep	Mortimer 10k	45:46	64.37	10km
21 Sep	SEAA 6 Stage Relays (Men) PB	25:26	68.78	6km
7 Sep	Maidenhead Half Marathon SB	1:34:08	68.43	13.1mi
17 Aug	Cheddar Gorge Half Marathon	2:24:24	44.61	13.1mi
14 Aug	Dinton Pastures 10k series	45:43	64.44	10km
27 Jul	Down Tow Up Flow Half Marathon	1:40:56	63.82	13.1mi
20 Jul	Grant & Stone Wycombe 10K	46:23	63.52	10km
10 Jul	Dinton Pastures 10k series Race-3 SB	45:09	65.25	10km
6 Jul	Didcot 5 SB	34:27	68.49	5mi
29 Jun	Endure24 Lap 6	45:30	51.85	5mi
29 Jun	Endure24 - lap 4	48:27	48.70	5mi
29 Jun	Endure24 Lap 5	41:50	56.40	5mi
28 Jun	Endure24	40:35	58.14	5mi
28 Jun	Endure24 - lap 2	38:49	60.78	5mi
28 Jun	Endure24 - lap 3	40:33	58.18	5mi
22 Jun	Whitchurch 10k/5k	50:00	58.43	10km
12 Jun	Dinton Pastures 10k series	47:11	61.92	10km
8 Jun	Wargrave 10K	58:06	50.29	10km
24 May	BUPA Westminster Mile SB	8:15	51.23	1mi
11 May	Woodley 10K	52:59	55.14	10km
13 Apr	London Marathon SB	3:43:42	59.86	26.2mi
8 Mar	Woodley parkrun	21:08	68.04	5km
2 Mar	Reading Half Marathon	1:39:21	64.28	13.1mi
9 Feb	Wokingham Half Marathon (CANCELLED)		0.00	13.1mi
2 Feb	TVXC League - Thames Valley Triathletes	38:12	67.55	5.5mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	4:07:22	54.13	26.2mi
3 Nov	Marlow Half Marathon	1:37:08	65.75	13.1mi
31 Oct	Halloween 5 Nite Run	22:56	62.70	5km
29 Sep	Mortimer 10k	43:29	67.19	10km
22 Sep	Swallowfield 10k	44:09	66.18	10km
10 Sep	Green park Individual trial 1.5 mile PB	9:20	71.07	1.5mi
10 Sep	Green park relay 1.5 mile	9:49	67.57	1.5mi
8 Sep	Maidenhead Half Marathon SB	1:34:56	67.27	13.1mi
16 Jul	Bounders Relay	14:18	63.23	2mi
14 Jul	New Forest 10 SB	1:15:08	64.26	10mi
11 Jul	Dinton Pastures 10k series- 3rd	43:25	67.29	10km
6 Jul	Orangeunited	42:46	68.32	10km
22 Jun	Woodley parkrun #38	21:31	66.31	5km
16 Jun	Highdown Dash SB	25:59	66.27	6km
13 Jun	Dinton Pastures 10k series	43:10	67.13	10km
8 Jun	Reading parkrun	20:51	68.43	5km
1 Jun	Woodley parkrun #36	21:00	67.94	5km
26 May	Bayer Newbury 10k	45:01	64.37	10km
25 May	Woodley parkrun #35 SB	20:38	69.15	5km
18 May	Woodley parkrun #34	20:54	68.27	5km
16 May	DINTON PASTURES 5k & 10K Series	43:22	66.82	10km
12 May	Woodley 10K SB	42:45	67.78	10km
6 May	Shinfield 10k	43:12	67.07	10km
4 May	Reading parkrun	21:32	66.26	5km
28 Apr	Fairoaks Five SB	35:45	64.93	5mi
7 Apr	Paris Marathon	4:25:51	49.94	26.2mi
10 Mar	New Forest Festival of Running 20 Miles		0.00	20mi
17 Feb	Bramley 10	1:15:42	63.24	10mi
27 Jan	Barratts Canterbury 10	1:25:40	55.88	10mi
26 Jan	Woodley parkrun #18	23:15	61.37	5km
6 Jan	Cliveden Cross Country PB	47:20	59.08	6mi
2012		Result	WAVA	Distance
30 Dec	Winter Gut Buster	1:20:57	59.14	10mi
23 Dec	TVXC League - Reading	46:48	49.60	5mi
16 Dec	TVXC League - Metros	44:03	60.25	5.7mi
9 Dec	TVXC League - Handy Cross	43:57	52.81	5mi
1 Dec	Hampshire XC League - Popham	46:01	62.97	10km
31 Oct	Halloween 5 Nite Run	21:44	65.65	5km
28 Oct	Great South Run	1:10:59	67.44	10mi
14 Oct	Tadley Runners 10 PB	1:10:05	68.31	10mi
30 Sep	Mortimer 10K	42:43	67.83	10km
16 Sep	Maidenhead Half Marathon SB	1:34:29	67.02	13.1mi
11 Sep	Dinton Pastures 5k	23:02	61.95	5km
9 Sep	Peasemore Festival 5 Mile Challenge	34:56	66.44	5mi
8 Sep	Reading parkrun #152 3rd anniversary	21:27	66.52	5km
1 Sep	Southampton parkrun #9 SB	20:14	70.52	5km
26 Aug	Englefield 10k	47:09	61.45	10km
25 Aug	Reading parkrun #150	30:42	46.48	5km
14 Jul	Reading parkrun	21:18	66.99	5km
23 Jun	Newbury parkrun #21	21:02	67.31	5km
16 Jun	Reading parkrun	21:48	64.95	5km
27 May	Ollie Johnson Memorial Kintbury 5 PB	33:01	69.74	5mi
13 May	Woodley 10K SB	41:22	69.47	10km
12 May	Reading parkrun	32:12	43.97	5km
7 May	Shinfield 10K	41:50	68.70	10km
5 May	Reading parkrun	24:01	58.95	5km
22 Apr	London Marathon SB	3:50:39	57.07	26.2mi
7 Apr	Reading Parkrun #130	21:16	66.57	5km
1 Apr	Reading Half Marathon	1:34:35	66.38	13.1mi
31 Mar	Reading parkrun #129	32:16	43.88	5km
24 Mar	Reading Parkrun #128	21:56	64.55	5km
12 Feb	Bramley 20 SB	2:45:46	59.56	20mi
11 Feb	Reading parkrun	21:13	66.73	5km
4 Feb	Reading parkrun	38:34	36.71	5km
28 Jan	Reading parkrun	37:48	37.46	5km
22 Jan	TVXC League - Bracknell	42:42	53.93	5mi
14 Jan	Reading parkrun #118	20:28	69.18	5km
8 Jan	TVXC League - Tadley	39:56	57.66	5mi
2 Jan	Cliveden XC SB	48:41	56.97	6mi
2011		Result	WAVA	Distance
31 Dec	The Gut Buster - 10M	1:18:04	60.81	10mi
26 Dec	black park parkrun	21:19	66.42	5km
24 Dec	Reading parkrun #115	40:18	35.13	5km
18 Dec	TVXC League - Reading	45:56	50.13	5mi
13 Nov	TVXC League - Datchet	39:46	68.57	5.9mi
12 Nov	Reading parkrun #109	20:51	67.91	5km
6 Nov	Marlow Half Marathon	1:37:17	64.54	13.1mi
30 Oct	TVXC League - Metros	40:48	56.44	5mi
16 Oct	Tadley Runners 10 SB	1:10:33	67.29	10mi
15 Oct	Reading parkrun #105	34:50	40.65	5km
25 Sep	Mortimer 10K SB	42:28	67.68	10km
10 Sep	Reading parkrun #100	21:08	66.99	5km
4 Sep	Maidenhead Half Marathon	1:35:51	65.50	13.1mi
27 Aug	Reading parkrun #98	26:28	53.49	5km
21 Aug	Burnham Beeches Half Marathon	1:39:52	62.87	13.1mi
20 Aug	Reading parkrun #97	21:46	65.05	5km
13 Aug	Reading parkrun #96	20:40	68.51	5km
30 Jul	Reading parkrun	35:29	39.90	5km
23 Jul	Reading parkrun #93	20:32	68.95	5km
16 Jul	Reading parkrun #92	21:22	66.26	5km
9 Jul	Reading parkrun #91 SB	20:32	68.95	5km
18 Jun	Reading parkrun #89	26:40	52.69	5km
11 Jun	Reading parkrun #88	20:58	67.01	5km
28 May	Reading parkrun #86	25:49	54.42	5km
22 May	Edinburgh Marathon SB	3:47:37	57.36	26.2mi
15 May	Woodley 10k	47:27	60.08	10km
14 May	Reading parkrun #84	35:56	39.10	5km
7 May	Reading parkrun	26:55	52.20	5km
2 May	Shinfield 10k	47:27	60.08	10km
30 Apr	Reading parkrun #82	35:48	39.25	5km
29 Apr	Frimley Lodge parkrun (The Wedding parkrun)	26:20	53.35	5km
23 Apr	Reading parkrun #81	36:18	38.70	5km
27 Mar	Kingston Breakfast Run PB	2:02:45	62.78	16mi
20 Mar	Reading Half Marathon SB	1:33:06	66.88	13.1mi
12 Feb	Reading parkrun #71	27:04	51.91	5km
30 Jan	TVXC League - Bracknell	42:40	62.30	5.8mi
23 Jan	TVXC league - Finch Coasters	40:46	56.03	5mi
8 Jan	Reading parkrun #66	27:14	51.59	5km
2 Jan	TVXC league - Reading	43:37	62.01	5.9mi
1 Jan	Reading parkrun #65	29:51	47.07	5km
2010		Result	WAVA	Distance
26 Dec	black park park run	27:54	50.36	5km
18 Dec	Reading parkrun #64 SB	22:32	62.35	5km
4 Dec	Reading parkrun #62	26:45	52.52	5km
28 Nov	TVXC League - Sandhurst	38:43	59.00	5mi
27 Nov	Reading parkrun #61	24:57	56.31	5km
13 Nov	Reading parkrun	26:49	52.39	5km
31 Oct	Halloween 5 Nite Run	23:49	58.99	5km
30 Oct	Reading parkrun	26:30	53.02	5km
3 Oct	Reading O2O 10K SB	46:30	61.30	10km
30 May	Ropley 10k	47:47	59.18	10km
2008		Result	WAVA	Distance
18 May	Woodley 10k SB	48:55	56.89	10km
2 Mar	Reading Half Marathon SB	1:47:42	56.40	13.1mi
2005		Result	WAVA	Distance
6 Mar	Reading Half Marathon SB	1:41:18	58.63	13.1mi
2000		Result	WAVA	Distance
24 Jun	Datchet Dash SB	45:13	58.73	10km
12 Mar	Reading Half Marathon SB	1:38:47	58.86	13.1mi
1993		Result	WAVA	Distance
3 May	Shinfield 10k SB	45:10	58.45	10km
1990		Result	WAVA	Distance
7 May	Shinfield 10k		0.00	10km
1989		Result	WAVA	Distance
18 Jun	Wargrave 10K	44:08	59.82	10km
21 May	The Quantel Littlecote Challenge Hungerford PB	1:28:23	65.59	13.1mi
1 May	Shinfield 10k SB	43:25	60.81	10km
1987		Result	WAVA	Distance
14 Jun	Andover	1:33:01	62.33	13.1mi
24 May	PURTON	1:30:10	64.30	13.1mi
4 May	Shinfield 10k PB	39:15	67.26	10km
26 Apr	Bracknell Half Marathon SB	1:29:17	64.93	13.1mi
5 Apr	Reading Half Marathon	1:34:55	61.08	13.1mi
1986		Result	WAVA	Distance
7 Sep	Courage half marathon SB	1:45:05	55.17	13.1mi
1982		Result	WAVA	Distance
6 Nov	Depot half marathon PB	1:40:06	58.84	13.19mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	125	117	145	127	116	58	0	0	0	0	0	0	687
2024	151	151	177	119	137	74	0	0	0	0	0	0	809
2024	0	0	0	14	89	67	0	0	0	0	0	0	171
2023	70	67	67	60	76	102	107	74	74	87	106	111	1001
2023	187	177	158	68	30	93	145	189	173	105	91	118	1534
2023	0	0	9	109	155	199	65	63	30	16	14	0	659
2022	87	63	67	100	106	97	69	82	80	91	66	70	979
2022	4	11	42	44	49	36	105	96	65	110	151	114	825
2022	51	7	79	192	221	213	96	94	179	101	3	23	1261
2021	16	25	22	74	53	43	54	53	38	71	88	109	647
2021	0	0	0	2	2.5	1.6	0	0	0	0	0	0	6.2
2021	261	258	252	303	196	111	200	201	104	171	162	0	2218
2021	0	0	0	53	70	155	48	58	126	126	136	28	799
2021	0	0	0	0	2	0	0	0	0	0	0	0	2
2020	39	23	24	3	22	1	4	31	26	31	52	42	298
2020	0	0	0	0	0	0	0	3.6	4.7	6.4	1.5	2.1	18.3
2020	204	211	194	163	243	275	277	219	193	183	215	223	2601
2020	42	16	64	98	71	0	0	40	330	187	150	136	1134
2019	28	34	40	34	30	45	36	38	29	25	94	49	482
2019	0	0	0	0	0	0	0.9	3.2	0	0	0	0	4.1
2019	129	179	154	128	125	146	160	106	189	172	41	172	1701
2019	93	152	89	111	165	157	202	151	155	90	15	73	1450
2018	11	43	37	45	6	6	23	16	32	49	38	28	332
2018	131	56	155	90	122	164	68	127	176	157	194	67	1508
2018	7	0	0	27	156	181	118	178	248	93	172	152	1332
2017	9	6	3	7	16	16	6	9	4	3	7	2	89
2017	148	138	157	105	148	79	123	148	158	131	123	87	1546
2017	90	49	117	27	144	111	118	127	80	89	96	42	1089
2016	0	1	4	10	7	3	24	0	0	2	3	8	64
2016	3.2	6	2.5	2.3	0	0	0	0	0	0	0	0	14
2016	146	165	162	124	133	124	67	124	142	188	132	107	1614
2016	0	0	0	0	38	0	191	126	83	81	60	197	776
2015	0	0	0	4	0	0	0	0	0	0	0	3	7
2015	1.1	2.4	3.2	1.8	2.2	2.5	2.2	2	3.5	2.1	2.8	2.5	28.3
2015	135	153	142	130	153	158	66	54	66	137	98	115	1406
2015	33	65	155	46	50	37	215	141	73	0	0	12	825
2014	3	0	0	0	0	0	0	0	0	0	0	0	3
2014	77	112	148	104	34	81	113	165	129	103	94	101	1263
2014	161	117	86	65	75	164	95	154	96	0	0	0	1013
2013	0	0	0	0	0	0	0	0	0	0	0	5	5
2013	125	71	52	81	92	122	85	113	116	137	140	101	1236
2013	0	91	163	68	93	46	31	20	0	0	0	0	513
2012	0	0	0	0	0	0	6	0	0	0	0	0	6
2012	130	123	51	97	86	74	128	91	113	87	133	163	1275
2012	0	43	89	0	12	0	18	0	27	15	0	0	203

Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
0mi, 15:20 Cross - Strength Hip workout Add a comment 3.1mi, 1:26:01 Walk - Dog Walking 🐕🚶‍♂️ 1) 3.14mi - 1:26:01(27:26/mi) 72/124bpm [1975b/mi] 213cal 58/122rpm 2.19/4.61mph Add a comment 0.6mi, 10:14 Walk - General Brisk afternoon walk. 1) 0.58mi - 10:14(17:34/mi) 76/100bpm [1335b/mi] 33cal 61/67rpm 3.42/4.68mph Add a comment 0.2mi, 5:20 Walk - General 🚶‍♂️Round the block. 1) 0.23mi - 5:20(23:34/mi) 81/83bpm [1908b/mi] 20cal 59/64rpm 2.55/3.59mph Add a comment	0.9mi, 16:31 Walk - General 🚶‍♂️Cool down. 1) 0.94mi - 16:31(17:39/mi) 107/180bpm [1888b/mi] 105cal 60/64rpm 3.4/5.45mph Add a comment 5.8mi, 51:29 Run - Steady-State 🏃‍♂️ Steady effort put sleeveless wind proof on as spitting with rain 🌧️ kept the drizzle out, got a tad warm though. 1) 1mi - 9:26(9:26/mi) 157/167bpm [1481b/mi] 137cal 6.36/7.24mph 2) 1mi - 8:41(8:41/mi) 159/169bpm [1381b/mi] 128cal 6.91/7.58mph 3) 1mi - 8:42(8:42/mi) 168/174bpm [1463b/mi] 137cal 6.89/7.43mph 4) 1mi - 8:41(8:41/mi) 172/179bpm [1494b/mi] 142cal 6.91/7.24mph 5) 1mi - 8:43(8:43/mi) 177/186bpm [1543b/mi] 148cal 6.89/7.7mph 6) 0.82mi - 7:15(8:47/mi) 177/182bpm [1555b/mi] 122cal 6.83/7.1mph 21st May 2024, 9:15pm Autumnleaves wrote: Definitely steady! 21st May 2024, 10:47pm Sombrero wrote: Nice work Add a comment 0.6mi, 10:00 Walk - General 🚶‍♂️Warm up. 1) 0.58mi - 10:00(17:23/mi) 89/125bpm [1547b/mi] 51cal 61/66rpm 3.45/4.05mph Add a comment 0.6mi, 10:06 Walk - General 🚶‍♂️Brisk walk 1) 0.55mi - 10:06(18:17/mi) 75/120bpm [1372b/mi] 31cal 62/65rpm 3.28/4.17mph Add a comment 0.2mi, 4:19 Walk - General 🚶‍♂️Round the block. 1) 0.2mi - 4:19(21:16/mi) 75/81bpm [1595b/mi] 13cal 58/61rpm 2.82/3.23mph Add a comment	3mi, 1:18:14 Walk - Dog Walking 🦮🚶‍♂️Late going out waiting for the rain stop. 1) 2.96mi - 1:18:14(26:27/mi) 86/119bpm [2274b/mi] 289cal 56/71rpm 2.27/3.65mph Add a comment 4.8mi, 42:01 Run - General 🏃‍♂️ A rush job had a small window to run between pinktinkrrr finishing work & going out to a work colleague leaving function. Miserable weather put steady run however a bit of effort was put in, in order to be home on time. 1) 1mi - 9:26(9:26/mi) 128/147bpm [1208b/mi] 98cal 6.36/7.01mph 2) 1mi - 8:40(8:40/mi) 118/134bpm [1022b/mi] 68cal 6.93/7.37mph 3) 1mi - 8:53(8:53/mi) 119/128bpm [1056b/mi] 66cal 6.76/8.31mph 4) 1mi - 8:45(8:45/mi) 128/136bpm [1121b/mi] 78cal 6.85/7.47mph 5) 0.75mi - 6:16(8:20/mi) 124/129bpm [1033b/mi] 47cal 7.2/8.04mph 22nd May 2024, 8:31pm Sombrero wrote: Well done, that's a good effort. Well fitted in. 22nd May 2024, 9:51pm Autumnleaves wrote: Nicely done Add a comment 0.6mi, 9:52 Walk - General 🚶‍♂️Afternoon brisk walk 🌧️ 1) 0.55mi - 9:52(17:57/mi) 78/115bpm [1401b/mi] 31cal 62/65rpm 3.34/4.44mph Add a comment 0.2mi, 4:56 Walk - General 🚶‍♂️Round the block 1) 0.21mi - 4:56(23:54/mi) 82/86bpm [1960b/mi] 17cal 59/63rpm 2.51/3.76mph Add a comment	1.4mi, 27:31 Walk - General 🚶‍♂️Cool down. 1) 1.41mi - 27:31(19:32/mi) 88/129bpm [1718b/mi] 117cal 60/90rpm 3.07/4.22mph Add a comment 8.1mi, 1:13:31 Run - Medium Long Run 🏃‍♂️ Medium long run felt controlled. 1) 1mi - 9:13(9:13/mi) 113/123bpm [1042b/mi] 75cal 6.51/6.8mph 2) 1mi - 8:55(8:55/mi) 112/116bpm [998b/mi] 64cal 6.74/7.39mph 3) 1mi - 9:02(9:02/mi) 114/118bpm [1030b/mi] 62cal 6.64/7.45mph 4) 1mi - 8:44(8:44/mi) 118/123bpm [1030b/mi] 64cal 6.87/7.68mph 5) 1mi - 9:40(9:40/mi) 113/118bpm [1093b/mi] 56cal 6.2/6.87mph 6) 1mi - 9:19(9:19/mi) 114/118bpm [1063b/mi] 55cal 6.43/7.03mph 7) 1mi - 9:14(9:14/mi) 115/121bpm [1061b/mi] 54cal 6.5/7.08mph 8) 1mi - 8:53(8:53/mi) 115/119bpm [1022b/mi] 51cal 6.75/7.43mph 9) 0.06mi - 31(9:02/mi) 116/118bpm [1048b/mi] 2cal 6.64/7.08mph 23rd May 2024, 7:56pm Rosehip wrote: :) Add a comment 1mi, 17:15 Walk - General 🚶‍♂️Warm up. 1) 1mi - 17:15(17:16/mi) 80/91bpm [1381b/mi] 56cal 61/66rpm 3.48/4.36mph Add a comment 0.7mi, 14:45 Walk - Dog Walking 🦮🚶‍♂️Walk to meet Dad and take him to see the doc. All good ✅ 1) 0.67mi - 14:45(22:05/mi) 85/92bpm [1878b/mi] 58cal 58/92rpm 2.72/3.99mph Add a comment 0.6mi, 10:36 Walk - General 🚶‍♂️Brisk walk 1) 0.62mi - 10:36(17:06/mi) 72/102bpm [1231b/mi] 25cal 62/72rpm 3.51/4.49mph Add a comment 0.2mi, 4:24 Walk - General 🚶‍♂️Round the block. 1) 0.23mi - 4:24(18:46/mi) 83/90bpm [1557b/mi] 17cal 61/64rpm 3.2/3.99mph Add a comment	0.7mi, 12:10 Walk - General 1) 0.68mi - 12:10(17:49/mi) 85/92bpm [1514b/mi] 48cal 61/94rpm 3.37/5.3mph Add a comment 0.4mi, 10:37 Walk - General 🚶‍♂️TGIs to bus stop with a cheeky pint 🍺 of Phantom Greenkeepers in Greyfriars waiting for bus. 1) 0.42mi - 10:37(25:09/mi) 80/90bpm [2012b/mi] 35cal 56/63rpm 2.38/3.23mph Add a comment 0.9mi, 13:10 Walk - General 🚶‍♂️Walk to get bus thought I would walk to next stop bus was early so a quick sprint. Driver said he was early and would have waited. 1) 0.91mi - 13:10(14:31/mi) 77/148bpm [1118b/mi] 39cal 67/102rpm 4.13/9.54mph Add a comment 0.6mi, 9:09 Walk - General 🚶‍♂️ Brisk walk 1) 0.58mi - 9:09(15:50/mi) 83/127bpm [1314b/mi] 34cal 65/70rpm 3.79/4.38mph Add a comment	2mi, 48:17 Walk - Dog Walking 🐕🐕🐕 🚶‍♀️🚶‍♀️🚶‍♂️Hounds & Bounds dog area with Cairo Ollie & Hugo. Ollie & Hugo both Labrador’s. Great to see them off lead. 1) 1.99mi - 48:17(24:15/mi) 81/127bpm [1965b/mi] 160cal 57/112rpm 2.47/9.87mph 25th May 2024, 10:12pm Sombrero wrote: Oooh that sounds fun! Add a comment 0.9mi, 24:21 Walk - General 🚶‍♂️Cool down walk. 1) 1.14mi - 19:52(17:24/mi) 95/123bpm [1653b/mi] 100cal 60/119rpm 3.45/21.75mph Add a comment 3.1mi, 24:31 Run - parkrun 🏃‍♂️ Wendover Woods parkrun - A challenging course lovely park. 1) 1mi - 7:31(7:31/mi) 131/137bpm [986b/mi] 82cal 7.97/8.79mph 2) 1mi - 8:29(8:29/mi) 138/142bpm [1172b/mi] 99cal 7.07/8.47mph 3) 1mi - 8:15(8:15/mi) 144/151bpm [1187b/mi] 100cal 7.28/7.78mph 4) 0.05mi - 15(5:23/mi) 146/146bpm [786b/mi] 3cal 11.15/8.91mph 25th May 2024, 12:25pm chunkywizard wrote: Well done! What's your NENDY now? 25th May 2024, 12:26pm Autumnleaves wrote: Great stuff :) 25th May 2024, 12:30pm RRR-CAZ 🇬🇧 wrote: Cassiobury CW 25th May 2024, 1:40pm Rosehip wrote: well done :) 25th May 2024, 5:32pm Sombrero wrote: Good work :-) 25th May 2024, 8:24pm chunkywizard wrote: Cassiobury is a really quick course. Put on your fast shoes when you go! Add a comment 1mi, 10:15 Run - Warm Up 🏃‍♂️ Warm up. 1) 1mi - 9:51(9:51/mi) 119/126bpm [1171b/mi] 90cal 6.1/7.28mph 2) 0.04mi - 25(10:03/mi) 125/126bpm [1256b/mi] 4cal 5.97/6.26mph Add a comment 0.7mi, 14:18 Walk - General 🚶‍♂️Walk to get the legs moving and get my bearings. 1) 0.72mi - 14:18(19:47/mi) 82/94bpm [1623b/mi] 50cal 58/64rpm 3.03/4.07mph Add a comment	10.5mi, 1:01:10 Bike - General 🚵‍♂️ After sitting on my backside watching F1 & play off final thought I would have an hour out on the MTBIke 1) 5mi - 28:25(5:41/mi) 107/140bpm [608b/mi] 189cal 10.56/16.64mph 2) 5mi - 29:53(5:59/mi) 105/144bpm [627b/mi] 176cal 10.04/16.47mph 3) 0.48mi - 2:52(5:58/mi) 107/136bpm [639b/mi] 14cal 10.04/13.3mph 26th May 2024, 8:49pm Corrah wrote: Nicely done. Add a comment 12.3mi, 1:48:05 Run - Long Run 🏃‍♂️ Long run it absolutely chucked it down around miles 3,4,5 🌧️ other than that a good steady run. 1) 1mi - 8:56(8:56/mi) 125/137bpm [1118b/mi] 89cal 6.71/7.51mph 2) 1mi - 8:31(8:31/mi) 120/125bpm [1021b/mi] 71cal 7.05/7.89mph 3) 1mi - 8:49(8:49/mi) 123/130bpm [1085b/mi] 75cal 6.8/7.45mph 4) 1mi - 8:16(8:16/mi) 120/125bpm [992b/mi] 59cal 7.26/8.35mph 5) 1mi - 9:16(9:16/mi) 121/126bpm [1120b/mi] 65cal 6.48/7.56mph 6) 1mi - 8:51(8:51/mi) 121/127bpm [1071b/mi] 59cal 6.78/7.1mph 7) 1mi - 8:26(8:26/mi) 123/128bpm [1038b/mi] 60cal 7.11/7.45mph 8) 1mi - 8:36(8:36/mi) 117/125bpm [1005b/mi] 46cal 6.98/7.43mph 9) 1mi - 9:28(9:28/mi) 118/125bpm [1117b/mi] 52cal 6.34/7.12mph 10) 1mi - 8:44(8:44/mi) 118/120bpm [1031b/mi] 49cal 6.87/7.53mph 11) 1mi - 8:55(8:55/mi) 119/124bpm [1060b/mi] 50cal 6.74/7.2mph 12) 1mi - 8:45(8:45/mi) 121/143bpm [1058b/mi] 54cal 6.86/7.53mph 13) 0.3mi - 2:33(8:35/mi) 121/123bpm [1038b/mi] 15cal 6.99/7.1mph 26th May 2024, 2:27pm Rosehip wrote: nice one :) 26th May 2024, 5:06pm alpenrose wrote: Cruising :) 26th May 2024, 8:46pm Corrah wrote: Great running, shame about the rain. Add a comment 3.5mi, 1:06:00 Walk - General 🚶‍♂️ Sunday morning junior parkrun marshal. 1) 3.53mi - 1:06:00(18:42/mi) 88/148bpm [1646b/mi] 258cal 59/67rpm 3.21/4.51mph Add a comment
Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2
2.1mi, 1:00:00 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 2.08mi - 1:00:00(28:53/mi) 111/154bpm [3207b/mi] 408cal 50/79rpm 2.08/3.15mph Add a comment 3mi, 51:33 Walk - General 🚶‍♂️Yomping. 1) 2.95mi - 51:33(17:27/mi) 108/132bpm [1885b/mi] 315cal 61/89rpm 3.44/5.59mph Add a comment 0mi, 1:30:00 Cross - Gardening Mowing & weeding Add a comment 10.7mi, 55:38 Bike - General 🚵‍♂️ MTBike morning ride. 1) 5mi - 25:41(5:08/mi) 112/146bpm [575b/mi] 195cal 11.68/16.41mph 2) 5mi - 25:55(5:11/mi) 123/156bpm [638b/mi] 220cal 11.57/19.81mph 3) 0.69mi - 4:02(5:52/mi) 95/127bpm [557b/mi] 10cal 10.24/14.38mph Add a comment	2.3mi, 1:04:00 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️First visit here a little wet & muddy in places steady drizzle we shall return. 1) 2.29mi - 1:04:00(27:55/mi) 97/150bpm [2708b/mi] 355cal 51/62rpm 2.15/2.92mph Add a comment 11.3mi, 57:12 Bike - General 🚵‍♂️ Nipped out for a ride on MTBike collected a few rundle numbers to keep me focused. 1) 5mi - 26:38(5:20/mi) 138/169bpm [735b/mi] 309cal 11.27/21.6mph 2) 5mi - 23:37(4:43/mi) 147/164bpm [694b/mi] 281cal 12.71/19.97mph 3) 1.28mi - 6:58(5:26/mi) 138/160bpm [750b/mi] 57cal 11.03/14.26mph 28th May 2024, 9:00pm Autumnleaves wrote: Nicely fitted in :) Add a comment 0.4mi, 7:01 Walk - General 🚶‍♂️Cool down 1) 0.39mi - 7:01(18:00/mi) 90/121bpm [1620b/mi] 34cal 61/65rpm 3.33/4.19mph Add a comment 5.5mi, 50:01 Run - Steady-State 🏃‍♂️ 1) 1mi - 9:19(9:19/mi) 112/123bpm [1044b/mi] 74cal 6.44/6.87mph 2) 1mi - 8:48(8:48/mi) 113/118bpm [994b/mi] 65cal 6.82/7.43mph 3) 1mi - 9:05(9:05/mi) 115/120bpm [1045b/mi] 66cal 6.6/7.39mph 4) 1mi - 9:06(9:06/mi) 117/128bpm [1064b/mi] 65cal 6.6/7.24mph 5) 1mi - 9:01(9:01/mi) 118/126bpm [1064b/mi] 63cal 6.65/7.2mph 6) 0.53mi - 4:42(8:48/mi) 119/122bpm [1046b/mi] 32cal 6.82/7.18mph 28th May 2024, 4:05pm Sombrero wrote: Super steady stating, sir. 28th May 2024, 4:54pm Autumnleaves wrote: Yes ^ that :) Add a comment 0.6mi, 10:24 Walk - General 🚶‍♂️Warm up. 1) 0.62mi - 10:24(16:42/mi) 83/96bpm [1386b/mi] 39cal 62/66rpm 3.59/4.13mph Add a comment	1.5mi, 27:11 Walk - General 🚶‍♂️Recovery walk 1) 1.5mi - 27:11(18:10/mi) 96/129bpm [1744b/mi] 139cal 60/93rpm 3.3/6.7mph Add a comment 4.8mi, 41:59 Run - Track Session 🏃‍♂️ 400 metres increasing pace every 100 metres. 100 metre jog then 30 minutes of 300s with 100 recoveries with a partner (waveydavey) finish with alternate jog sprint on coaches whistle about 800 metres then 400 easy recovery. Strong smell of candy floss from fair ground in park outside stadium. 1) 0.26mi - 1:58(7:39/mi) 121/147bpm [926b/mi] 17cal 7.84/10.18mph 2) 0.08mi - 1:09(14:28/mi) 142/144bpm [2055b/mi] 14cal 4.15/9.46mph 3) 0.19mi - 1:11(6:16/mi) 142/149bpm [891b/mi] 14cal 9.57/9.81mph 4) 0.09mi - 1:06(12:52/mi) 144/151bpm [1853b/mi] 14cal 4.66/9.81mph 5) 0.2mi - 1:14(6:03/mi) 142/145bpm [860b/mi] 15cal 9.91/9.96mph 6) 0.07mi - 1:09(15:45/mi) 143/145bpm [2252b/mi] 14cal 3.81/9.79mph 7) 0.19mi - 1:13(6:22/mi) 144/145bpm [916b/mi] 15cal 9.43/9.68mph 8) 0.08mi - 1:06(13:27/mi) 143/146bpm [1923b/mi] 13cal 4.46/9.64mph 9) 0.2mi - 1:14(6:06/mi) 144/147bpm [878b/mi] 15cal 9.84/9.91mph 10) 0.07mi - 1:06(14:53/mi) 137/149bpm [2038b/mi] 12cal 4.03/9.77mph 11) 0.2mi - 1:12(6:05/mi) 141/143bpm [857b/mi] 14cal 9.87/9.41mph 12) 0.08mi - 1:10(14:58/mi) 143/148bpm [2141b/mi] 14cal 4.01/9.37mph 13) 0.2mi - 1:13(6:12/mi) 144/146bpm [892b/mi] 15cal 9.68/10.81mph 14) 0.07mi - 1:07(15:26/mi) 143/145bpm [2206b/mi] 13cal 3.89/9.29mph 15) 0.19mi - 1:12(6:22/mi) 144/145bpm [917b/mi] 14cal 9.42/9.66mph 16) 0.08mi - 1:09(14:20/mi) 146/147bpm [2092b/mi] 14cal 4.19/9.18mph 17) 0.19mi - 1:12(6:17/mi) 144/168bpm [906b/mi] 14cal 9.54/9.68mph 18) 0.07mi - 1:08(15:40/mi) 146/149bpm [2287b/mi] 14cal 3.83/9.43mph 19) 0.19mi - 1:12(6:22/mi) 147/148bpm [936b/mi] 15cal 9.42/9.6mph 20) 0.09mi - 1:09(13:14/mi) 145/149bpm [1919b/mi] 14cal 4.53/9.31mph 21) 0.2mi - 1:12(6:10/mi) 143/147bpm [881b/mi] 14cal 9.74/9.96mph 22) 0.08mi - 1:10(15:10/mi) 144/147bpm [2184b/mi] 14cal 3.95/9.96mph 23) 0.19mi - 1:11(6:11/mi) 145/151bpm [897b/mi] 14cal 9.69/9.89mph 24) 0.1mi - 1:12(11:59/mi) 148/150bpm [1772b/mi] 15cal 5.01/9.98mph 25) 0.19mi - 1:12(6:13/mi) 147/149bpm [915b/mi] 14cal 9.64/9.64mph 26) 1mi - 9:11(9:11/mi) 147/159bpm [1350b/mi] 110cal 6.54/10.77mph 27) 0.28mi - 2:39(9:22/mi) 149/155bpm [1396b/mi] 31cal 6.4/6.59mph 30th May 2024, 6:54am Autumnleaves wrote: Busy session! Add a comment 1.3mi, 17:24 Run - Track Session 🏃‍♂️ Warm up on the track & grass 1) 0.98mi - 15:14(15:37/mi) 126/150bpm [1968b/mi] 149cal 3.84/20.39mph 2) 0.27mi - 1:42(6:20/mi) 126/138bpm [799b/mi] 14cal 9.46/11.06mph 3) 0.02mi - 28(21:26/mi) 136/138bpm [2914b/mi] 5cal 2.8/10.98mph Add a comment 2.2mi, 38:22 Walk - General 🚶‍♂️ Walk to track 1) 2.22mi - 38:22(17:16/mi) 92/113bpm [1588b/mi] 175cal 61/85rpm 3.48/4.7mph Add a comment 1mi, 27:39 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️Short walk for Cairo as he has some training later. 1) 0.96mi - 27:39(28:50/mi) 127/153bpm [3663b/mi] 272cal 51/61rpm 2.08/3.17mph Add a comment 0mi, 20:00 Cross - Strength Hip workout Have let this slip recently (9 days) MUST keep doing this workout regularly as it definitely releases the hips. Add a comment 13.2mi, 1:06:08 Bike - General 🚵‍♂️ MTBike steady ride. Took a few pictures for conquercise zones. 1) 5mi - 23:28(4:42/mi) 146/191bpm [685b/mi] 287cal 12.79/17.53mph 2) 5mi - 24:40(4:56/mi) 131/172bpm [646b/mi] 191cal 12.16/22.98mph 3) 3.22mi - 18:00(5:36/mi) 91/121bpm [509b/mi] 42cal 10.72/17.87mph Add a comment	1.3mi, 33:17 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️A short walk before settling in for the night. Loads of wildlife about 🙂 1) 1.26mi - 33:17(26:31/mi) 83/139bpm [2201b/mi] 123cal 52/62rpm 2.26/3.19mph Add a comment 1.5mi, 46:40 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Diss wandering 1) 1.48mi - 46:40(31:35/mi) 85/115bpm [2685b/mi] 175cal 53/62rpm 1.9/3.19mph Add a comment 10.7mi, 51:23 Bike - General 🚵‍♂️ MTBike windy 10 miles. 1) 5mi - 22:55(4:35/mi) 104/143bpm [477b/mi] 146cal 13.09/18.95mph 2) 5mi - 25:20(5:04/mi) 114/151bpm [578b/mi] 179cal 11.84/20.08mph 3) 0.65mi - 3:08(4:49/mi) 125/129bpm [602b/mi] 26cal 12.46/15.3mph Add a comment	0.5mi, 16:19 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Short walk Cairo tired lovely green surrounded by lots of history. Got fish ‘n’ chips before driving back. 1) 0.48mi - 16:19(33:51/mi) 85/97bpm [2877b/mi] 65cal 50/80rpm 1.77/3.03mph Add a comment 0.6mi, 20:51 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Walk to look at steam engines couldn’t go in as no dogs look round garden centre & bought new walking shoes from mountain warehouse as sale on plus another 20% off and my walking shoes have a hole in. 1) 0.64mi - 20:51(32:26/mi) 93/110bpm [3016b/mi] 99cal 52/61rpm 1.85/3.01mph Add a comment 3.3mi, 1:41:08 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Lovely walk some big ultra event starting tomorrow all being set up today. 1) 3.27mi - 1:41:08(30:58/mi) 107/152bpm [3313b/mi] 565cal 50/79rpm 1.94/11.33mph Add a comment 0mi, 18:00 Cross - Strength Hip workout Add a comment	4.7mi, 2:16:27 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️First visit to Great Yarmouth walked along the front enough to tire Cairo out before the 3 hour trip home. 1) 4.71mi - 2:16:27(28:57/mi) 115/182bpm [3329b/mi] 823cal 51/101rpm 2.07/7.28mph 1st Jun 2024, 10:20pm alpenrose wrote: Nice one :) 1st Jun 2024, 10:24pm Sombrero wrote: Ah brilliant! We loved our visit there last week :-) Add a comment 3.1mi, 25:41 Run - parkrun 🏃‍♂️ Absolute mudfest as good as any X-country race. Missed final turn on last lap then ended up on my arse in the mud after missing turn that’s two firsts for me, only cost me 1 place I think. First in old git category 😊. 1) 1mi - 8:02(8:02/mi) 129/141bpm [1036b/mi] 86cal 7.47/9.18mph 2) 1mi - 8:09(8:09/mi) 138/143bpm [1125b/mi] 96cal 7.36/7.93mph 3) 1mi - 8:31(8:31/mi) 141/157bpm [1202b/mi] 101cal 7.04/7.74mph 4) 0.14mi - 58(6:47/mi) 145/147bpm [984b/mi] 12cal 8.84/8.14mph 1st Jun 2024, 6:43pm chunkywizard wrote: Well done! 1st Jun 2024, 10:20pm alpenrose wrote: Well done - 1st old git! :) 1st Jun 2024, 10:23pm Sombrero wrote: Lol, sounds dramatic! Well done! Add a comment 0.4mi, 10:43 Walk - General 🦮🚶‍♀️🚶‍♂️Walk from car park found parkrun start walked a little further to stretch the legs. 1) 0.42mi - 10:43(25:45/mi) 95/116bpm [2446b/mi] 57cal 54/60rpm 2.33/2.98mph Add a comment	3.1mi, 51:12 Walk - General 🚶‍♂️Walked to Parkhouse on the university for a 🍺and meet 2 others a few pints before pinktinkrrr picked me up. 1) 3.07mi - 51:12(16:40/mi) 100/137bpm [1666b/mi] 282cal 63/90rpm 3.6/5.26mph Add a comment 6.3mi, 44:40 Run - Race 🏃‍♂️ Green park 10k warm day especially with the weather we have been having. Pleased with result club championship race so effort put in. 1) 1mi - 7:00(7:00/mi) 133/142bpm [931b/mi] 80cal 8.57/8.83mph 2) 1mi - 7:07(7:07/mi) 143/148bpm [1017b/mi] 89cal 8.44/9.12mph 3) 1mi - 7:11(7:11/mi) 145/163bpm [1041b/mi] 90cal 8.35/8.66mph 4) 1mi - 7:11(7:11/mi) 149/162bpm [1070b/mi] 92cal 8.35/8.7mph 5) 1mi - 7:11(7:11/mi) 142/151bpm [1020b/mi] 82cal 8.35/8.64mph 6) 1mi - 7:12(7:12/mi) 139/143bpm [1001b/mi] 73cal 8.33/8.72mph 7) 0.27mi - 1:48(6:35/mi) 137/140bpm [901b/mi] 17cal 9.12/10.4mph 2nd Jun 2024, 1:00pm chunkywizard wrote: Lovely pacing, were you following me? 😂 cooled down yet? 2nd Jun 2024, 1:04pm Autumnleaves wrote: That's fabulous! 2nd Jun 2024, 1:50pm Rosehip wrote: well done, looks great :) 2nd Jun 2024, 3:11pm Sombrero wrote: Oh that pacing is brilliant! Well done, 72% WAVA!! That's so good. 2nd Jun 2024, 4:01pm RRR-CAZ 🇬🇧 wrote: Thankyou folks actually by accident I ended up with the 45 minute pacer as the race went on I kept him close 2nd Jun 2024, 4:03pm RRR-CAZ 🇬🇧 wrote: CW my cool down was a good walk to Parkhouse on the university for a 🍺 in the 🌞 2nd Jun 2024, 9:18pm alpenrose wrote: Great running - well done! :) Add a comment 1.4mi, 30:01 Walk - General 🚶‍♂️My number never arrived so got pinktinkrrr to drop me off early. Number issue sorted quickly so went for a walk as had plenty of time. 1) 1.39mi - 30:01(21:35/mi) 85/117bpm [1834b/mi] 116cal 58/63rpm 2.78/4.3mph Add a comment
Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9
0.5mi, 8:53 Walk - General 🚶‍♂️Brisk walk. 1) 0.81mi - 11:29(14:13/mi) 85/124bpm [1208b/mi] 50cal 63/117rpm 4.22/29.89mph Add a comment 0.2mi, 3:47 Walk - General 🚶‍♂️Round the block which also means back to work ☹️ 1) 0.2mi - 3:47(19:18/mi) 71/78bpm [1370b/mi] 9cal 57/61rpm 3.11/3.23mph Add a comment 2.1mi, 1:04:24 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.12mi - 1:04:24(30:23/mi) 97/121bpm [2947b/mi] 326cal 58/88rpm 1.98/4.44mph Add a comment	0.2mi, 4:28 Walk - General 🚶‍♂️Round the block. 1) 0.2mi - 4:28(22:41/mi) 98/100bpm [2223b/mi] 27cal 59/65rpm 2.64/4.05mph Add a comment 0mi, 16:30 Cross - Strength Hip workout Add a comment 2.2mi, 1:07:30 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.2mi - 1:07:30(30:40/mi) 77/119bpm [2361b/mi] 205cal 56/63rpm 1.96/3.57mph Add a comment 4.4mi, 39:17 Run - Steady-State 🏃‍♂️ Morning run 1) 1mi - 9:29(9:29/mi) 123/133bpm [1167b/mi] 97cal 6.32/7.72mph 2) 1mi - 9:00(9:00/mi) 114/122bpm [1027b/mi] 70cal 6.66/7.43mph 3) 1mi - 8:32(8:32/mi) 120/127bpm [1024b/mi] 71cal 7.03/7.45mph 4) 1mi - 8:39(8:39/mi) 120/127bpm [1038b/mi] 69cal 6.93/7.37mph 5) 0.41mi - 3:36(8:46/mi) 120/123bpm [1051b/mi] 27cal 6.85/7.64mph 4th Jun 2024, 9:19pm Autumnleaves wrote: Nice :) Add a comment 0.6mi, 9:30 Walk - General 🚶‍♂️Warm up. 1) 0.57mi - 9:30(16:49/mi) 91/97bpm [1530b/mi] 48cal 63/67rpm 3.57/4.03mph Add a comment	0.6mi, 9:18 Walk - General 🚶‍♂️Brisk walk. 1) 0.56mi - 9:18(16:35/mi) 81/125bpm [1343b/mi] 35cal 64/122rpm 3.62/6.64mph Add a comment 0.2mi, 3:47 Walk - General 🚶‍♂️Round the block. 1) 0.17mi - 3:47(22:47/mi) 111/140bpm [2528b/mi] 32cal 59/61rpm 2.63/3.86mph Add a comment 0mi, 14:00 Cross - Stretching Stretching Add a comment 2.9mi, 1:15:48 Walk - Dog Walking 🐕🚶‍♂️ 1) 2.91mi - 1:15:48(26:01/mi) 111/138bpm [2887b/mi] 503cal 58/70rpm 2.31/4.55mph Add a comment 6.4mi, 1:03:15 Run - Steady-State 🏃‍♂️ Pinktinkrrr has put me in her school team for beat the street that started today. Much faffage this morning the app was so slow changed to card while out. Nice morning 🌞 1) 1mi - 10:50(10:50/mi) 111/121bpm [1203b/mi] 88cal 5.54/7.95mph 2) 1mi - 8:47(8:47/mi) 110/120bpm [966b/mi] 64cal 6.83/7.62mph 3) 1mi - 10:14(10:14/mi) 116/122bpm [1187b/mi] 79cal 5.86/8.01mph 4) 1mi - 10:21(10:21/mi) 111/122bpm [1148b/mi] 67cal 5.8/7.53mph 5) 1mi - 9:30(9:30/mi) 117/123bpm [1112b/mi] 68cal 6.31/7.53mph 6) 1mi - 10:05(10:05/mi) 116/121bpm [1170b/mi] 66cal 5.95/7.6mph 7) 0.42mi - 3:28(8:11/mi) 119/123bpm [973b/mi] 25cal 7.33/8.08mph 5th Jun 2024, 9:12am Autumnleaves wrote: Might need to Google... 5th Jun 2024, 9:21am Sombrero wrote: Nicely done Add a comment 0.6mi, 10:22 Walk - General 🚶‍♂️Warm up 1) 0.6mi - 10:22(17:11/mi) 84/103bpm [1444b/mi] 43cal 64/69rpm 3.49/4.51mph Add a comment	0.6mi, 10:00 Walk - General 🚶‍♂️Brisk walk 1) 0.58mi - 10:00(17:18/mi) 88/92bpm [1522b/mi] 47cal 62/66rpm 3.47/4.4mph Add a comment 0.2mi, 3:33 Walk - General 🚶‍♂️Round the block. 1) 0.18mi - 3:33(19:43/mi) 85/123bpm [1677b/mi] 16cal 58/62rpm 3.04/3.28mph Add a comment 2.7mi, 1:09:32 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.65mi - 1:09:32(26:17/mi) 109/123bpm [2865b/mi] 449cal 57/89rpm 2.28/4.24mph Add a comment 5.6mi, 49:34 Run - Steady-State 🏃‍♂️ Steady run playing beat the street. 1) 1mi - 9:23(9:23/mi) 110/125bpm [1032b/mi] 75cal 6.4/7.35mph 2) 1mi - 8:42(8:42/mi) 114/120bpm [992b/mi] 71cal 6.89/7.68mph 3) 1mi - 8:53(8:53/mi) 115/125bpm [1022b/mi] 68cal 6.75/7.87mph 4) 1mi - 8:35(8:35/mi) 118/124bpm [1012b/mi] 67cal 6.99/7.7mph 5) 1mi - 8:44(8:44/mi) 121/138bpm [1057b/mi] 70cal 6.87/7.35mph 6) 0.62mi - 5:17(8:34/mi) 119/123bpm [1020b/mi] 38cal 7/7.53mph 6th Jun 2024, 8:06am Sombrero wrote: Nice early one there, good miles 6th Jun 2024, 8:21am alpenrose wrote: Well done, although I don't know what beat the street is. 6th Jun 2024, 8:22am RRR-CAZ 🇬🇧 wrote: https://eaaggga.r.af.d.sendibt2.com/tr/cl/dw11I7hLL60NH4QpCWMYiuaX4JNuvCjm8GGDYUKq-USR28UZdqjZNou7c2ycYXbRvEoa3ENAfUDO86RJAe6lzhNMqH0P8i79f84To4DkaZEX7oyI2MAJ_FGEp2wtzXW3okbKeFVh9pJh-k7ML1GZPR9yJDrrtHX8McaMuj4i6o8X_TVZ5VTAIU60e1dzcRRuBvH7LxN-YWNbVgieLAaA1SfnIB3jmXzx1ptY0nVnAY3q0kqC5xJibGzB9G2GfHEbCGtF6s-2rU6zXAk 6th Jun 2024, 8:25am RRR-CAZ 🇬🇧 wrote: Not sure it that worked ^ basically boxes are put on lampposts predominantly by schools you have a card or app on phone and go to each box and swipe also this year diamonds like fetchpoint game have been added. 6th Jun 2024, 8:34am Autumnleaves wrote: Ah - right, that makes a bit more sense! Add a comment 0.6mi, 10:13 Walk - General 🚶‍♂️ Warm up. 1) 0.59mi - 10:13(17:27/mi) 85/104bpm [1483b/mi] 44cal 63/92rpm 3.44/4.88mph Add a comment	1.8mi, 30:40 Walk - General 🚶‍♂️Walk for fish ‘n’ chips for tea. 1) 1.78mi - 30:40(17:14/mi) 88/119bpm [1516b/mi] 135cal 63/118rpm 3.48/6.35mph Add a comment 0.7mi, 11:32 Walk - General 🚶‍♂️Brisk walk 1) 0.65mi - 11:32(17:51/mi) 87/143bpm [1553b/mi] 52cal 63/68rpm 3.36/4.28mph Add a comment 0.2mi, 3:23 Walk - General 🚶‍♂️Round the block. 1) 0.15mi - 3:23(22:41/mi) 89/95bpm [2020b/mi] 16cal 60/63rpm 2.64/3.86mph Add a comment 0mi, 16:45 Cross - Strength Hip workout 7th Jun 2024, 11:53am Sombrero wrote: Cool. Ah, not that sort of hip. :-P Add a comment 2.7mi, 1:02:44 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.67mi - 1:02:44(23:32/mi) 72/108bpm [1694b/mi] 149cal 58/90rpm 2.55/4.01mph Add a comment	0.9mi, 29:33 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Short walk for Cairo as he has developed a limp today, will have to see how he is in the morning. 1) 0.86mi - 29:33(34:17/mi) 100/142bpm [3429b/mi] 176cal 53/62rpm 1.75/2.8mph 8th Jun 2024, 11:43pm Sombrero wrote: Hope he's better after a good sleep 😴 Add a comment 12.5mi, 1:09:00 Bike - General 🚵‍♂️ MTBike was given an hour to get out on bike for Beat the Street some good points gained 😎 1) 5mi - 27:07(5:25/mi) 125/156bpm [678b/mi] 280cal 11.06/18.3mph 2) 5mi - 27:57(5:35/mi) 133/166bpm [743b/mi] 269cal 10.74/19.68mph 3) 2.52mi - 13:56(5:32/mi) 112/129bpm [620b/mi] 63cal 10.83/21.23mph Add a comment 1mi, 9:29 Run - Warm Down 🏃‍♂️ Cool down 1) 1mi - 9:27(9:27/mi) 138/147bpm [1303b/mi] 118cal 6.35/6.93mph 2) 0mi - 2(7:25/mi) 128/128bpm [949b/mi] 8.1/6.37mph Add a comment 3mi, 22:50 Run - parkrun 🏃‍♂️ Itchen Valley Country parkrun A 1 lap course wiggly at times. 1st old git 🥇😎 1) 1mi - 7:31(7:31/mi) 124/141bpm [931b/mi] 79cal 7.99/9.71mph 2) 1mi - 7:30(7:30/mi) 132/144bpm [991b/mi] 86cal 7.99/8.52mph 3) 1mi - 7:41(7:41/mi) 143/147bpm [1098b/mi] 99cal 7.82/8.95mph 4) 0.03mi - 9(5:42/mi) 145/145bpm [827b/mi] 1cal 10.52/9.66mph 8th Jun 2024, 10:06am alpenrose wrote: Well done - that's a wiggly one :) 8th Jun 2024, 12:00pm Sombrero wrote: Nice running - fun course, isn't it? 8th Jun 2024, 12:22pm RRR-CAZ 🇬🇧 wrote: Yes Som quite wiggly :-) 8th Jun 2024, 1:21pm Sombrero wrote: We're doing Eastleigh next weekend, ticking of a S**thampton area parkrun while visiting the oldies. 8th Jun 2024, 5:29pm Autumnleaves wrote: That's definitely wiggly! Add a comment 0.5mi, 12:00 Walk - General 🚶‍♂️Leg stretch & finding start. 1) 0.53mi - 12:00(22:32/mi) 84/109bpm [1893b/mi] 49cal 57/112rpm 2.66/4.19mph Add a comment	4.2mi, 21:44 Bike - General 🚵‍♂️ MTBike 1) 4.15mi - 21:44(5:14/mi) 114/147bpm [597b/mi] 179cal 11.46/19.04mph Add a comment 1mi, 30:18 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.01mi - 30:18(30:04/mi) 97/136bpm [2917b/mi] 172cal 54/62rpm 2/2.98mph Add a comment 12.2mi, 1:08:20 Bike - General 🚵‍♂️ MTBike playing beat the street fair few out tapping good to see. 1) 5mi - 26:57(5:23/mi) 125/149bpm [674b/mi] 264cal 11.13/17.78mph 2) 5mi - 28:57(5:47/mi) 83/112bpm [481b/mi] 84cal 10.36/22.73mph 3) 2.17mi - 12:26(5:44/mi) 106/125bpm [608b/mi] 76cal 10.47/18.2mph Add a comment 5.4mi, 1:34:46 Walk - General 🚶‍♂️Junior parkrun marshalling & some beat the street afterwards. 1) 5.41mi - 1:34:46(17:31/mi) 98/139bpm [1717b/mi] 467cal 62/100rpm 3.42/8.16mph Add a comment 10.2mi, 1:30:40 Run - Long Run 🏃‍♂️ Early start woke early so decided to get run done before junior parkrun. Playing beat the street one box on the airfield estate was rather elusive 😋 1) 1mi - 9:08(9:08/mi) 114/126bpm [1042b/mi] 80cal 6.57/7.35mph 2) 1mi - 8:44(8:44/mi) 121/125bpm [1056b/mi] 82cal 6.87/7.58mph 3) 1mi - 8:52(8:52/mi) 122/127bpm [1082b/mi] 79cal 6.77/7.37mph 4) 1mi - 8:12(8:12/mi) 124/130bpm [1016b/mi] 73cal 7.32/8.08mph 5) 1mi - 9:06(9:06/mi) 122/130bpm [1110b/mi] 69cal 6.6/7.81mph 6) 1mi - 8:59(8:59/mi) 122/132bpm [1095b/mi] 66cal 6.68/7.41mph 7) 1mi - 8:53(8:53/mi) 119/134bpm [1058b/mi] 58cal 6.75/7.43mph 8) 1mi - 8:41(8:41/mi) 123/130bpm [1068b/mi] 62cal 6.91/7.99mph 9) 1mi - 9:18(9:18/mi) 123/131bpm [1143b/mi] 64cal 6.45/8.31mph 10) 1mi - 8:47(8:47/mi) 128/136bpm [1125b/mi] 73cal 6.83/7.64mph 11) 0.24mi - 2:00(8:12/mi) 126/130bpm [1033b/mi] 15cal 7.32/7.81mph 9th Jun 2024, 10:27am alpenrose wrote: Nice and steady :) 9th Jun 2024, 12:01pm Sombrero wrote: Crikey. That's an early start. Well done. 9th Jun 2024, 12:08pm Rosehip wrote: nice morning mies :) 9th Jun 2024, 5:26pm Autumnleaves wrote: Nice running x Add a comment
Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12	Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16
10.8mi, 1:07:47 Bike - General 🚵‍♂️ MTBike 1) 5mi - 32:16(6:27/mi) 122/151bpm [787b/mi] 308cal 9.3/16.11mph 2) 5mi - 30:42(6:08/mi) 126/158bpm [774b/mi] 262cal 9.77/15.34mph 3) 0.82mi - 4:49(5:52/mi) 118/145bpm [692b/mi] 28cal 10.23/15.24mph Add a comment 2.5mi, 1:07:44 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 2.45mi - 1:07:44(27:38/mi) 102/155bpm [2818b/mi] 376cal 51/88rpm 2.17/3.26mph Add a comment 0.6mi, 9:06 Walk - General 🚶‍♂️Brisk walk. 1) 0.56mi - 9:06(16:09/mi) 105/147bpm [1696b/mi] 65cal 65/115rpm 3.71/6.85mph Add a comment	0.9mi, 17:00 Walk - General 🚶‍♂️Cool down. 1) 0.91mi - 17:00(18:39/mi) 93/120bpm [1734b/mi] 91cal 62/120rpm 3.22/5.72mph Add a comment 7mi, 1:01:46 Run - Medium Long Run 🏃‍♂️ Comfortable pace (beating the street) 1) 1mi - 8:50(8:50/mi) 127/137bpm [1121b/mi] 97cal 6.8/7.72mph 2) 1mi - 8:42(8:42/mi) 124/136bpm [1078b/mi] 83cal 6.9/7.56mph 3) 1mi - 8:35(8:35/mi) 121/124bpm [1039b/mi] 70cal 6.99/7.91mph 4) 1mi - 8:59(8:59/mi) 118/125bpm [1059b/mi] 64cal 6.68/7.66mph 5) 1mi - 8:54(8:54/mi) 116/122bpm [1032b/mi] 57cal 6.74/7.18mph 6) 1mi - 8:59(8:59/mi) 118/122bpm [1061b/mi] 59cal 6.68/7.24mph 7) 1mi - 8:47(8:47/mi) 118/121bpm [1037b/mi] 55cal 6.82/7.78mph 8) 0mi - 1(3:20/mi) 116/116bpm [388b/mi] 17.96/7.31mph 11th Jun 2024, 8:53pm Sombrero wrote: Nice miles :-) 11th Jun 2024, 9:12pm alpenrose wrote: Very consistent 11th Jun 2024, 9:42pm Rosehip wrote: tidy :) 12th Jun 2024, 9:01am Autumnleaves wrote: Very nice :) Add a comment 1.5mi, 24:35 Walk - General 🚶‍♂️Warm up. Longer than usual as falling behind on walking miles for this month. 1) 1.45mi - 24:35(16:56/mi) 92/112bpm [1559b/mi] 120cal 63/120rpm 3.54/5.57mph Add a comment 0.6mi, 10:49 Walk - General 🚶‍♂️Brisk walk 1) 0.61mi - 10:49(17:49/mi) 91/122bpm [1622b/mi] 54cal 62/70rpm 3.37/4.19mph Add a comment	2mi, 36:02 Walk - General 🚶‍♂️Walk. 1) 2.02mi - 36:02(17:51/mi) 81/133bpm [1446b/mi] 121cal 62/71rpm 3.36/4.22mph Add a comment 6.3mi, 54:36 Run - Track Session 🏃‍♂️ 300 metres steady + 100 recovery 60 seconds chill 2 X 600 metres with 1 min recovery 800 metres 4 X 1200 with 90 seconds recovery 400 metres blast followed with 400 recovery jog. Consistent tonight most 400 laps around 1:45 1) 0.41mi - 2:45(6:45/mi) 163/179bpm [1102b/mi] 38cal 8.88/9.02mph 2) 0.17mi - 2:24(14:10/mi) 167/171bpm [2365b/mi] 35cal 4.24/8.97mph 3) 0.4mi - 2:27(6:05/mi) 165/177bpm [1005b/mi] 35cal 9.85/10.18mph 4) 0.3mi - 4:34(15:15/mi) 165/178bpm [2517b/mi] 66cal 3.93/10.08mph 5) 0.55mi - 3:21(6:07/mi) 164/181bpm [1002b/mi] 47cal 9.82/10mph 6) 0.19mi - 4:55(26:36/mi) 153/176bpm [4070b/mi] 62cal 2.25/9.91mph 7) 0.81mi - 5:18(6:31/mi) 153/171bpm [997b/mi] 66cal 9.2/9.48mph 8) 0.1mi - 1:33(14:46/mi) 155/161bpm [2289b/mi] 20cal 4.06/9.39mph 9) 0.82mi - 5:19(6:30/mi) 145/162bpm [943b/mi] 60cal 9.23/9.71mph 10) 0.08mi - 1:36(19:46/mi) 132/147bpm [2609b/mi] 12cal 3.04/9.71mph 11) 0.81mi - 5:18(6:31/mi) 144/170bpm [938b/mi] 56cal 9.21/9.81mph 12) 0.08mi - 1:35(19:13/mi) 134/149bpm [2574b/mi] 12cal 3.12/9.23mph 13) 0.81mi - 5:22(6:36/mi) 141/156bpm [930b/mi] 51cal 9.1/9.5mph 14) 0.08mi - 1:32(18:08/mi) 131/142bpm [2375b/mi] 9cal 3.31/9.29mph 15) 0.27mi - 1:42(6:15/mi) 133/147bpm [832b/mi] 11cal 9.6/10.6mph 16) 0.09mi - 1:58(21:38/mi) 127/145bpm [2748b/mi] 11cal 2.77/10.65mph 17) 0.29mi - 2:58(10:17/mi) 135/148bpm [1387b/mi] 22cal 5.84/6.28mph 12th Jun 2024, 10:36pm Rosehip wrote: nice spikes :) 12th Jun 2024, 11:21pm Sombrero wrote: Excellent session 👏 13th Jun 2024, 7:21am Autumnleaves wrote: Excellent! 14th Jun 2024, 6:19pm alpenrose wrote: Big session! Add a comment 1mi, 16:00 Run - Warm Up Track warm up 400 metres followed with Drills & strides. 1) 1mi - 15:13(15:13/mi) 157/188bpm [2389b/mi] 208cal 3.94/17.11mph 2) 0.03mi - 47(23:58/mi) 168/170bpm [4028b/mi] 11cal 2.5/6.32mph Add a comment 3.1mi, 26:54 Run - Commute 🏃‍♂️ To track. 1) 1mi - 9:06(9:06/mi) 153/166bpm [1393b/mi] 127cal 6.59/7.74mph 2) 1mi - 8:36(8:36/mi) 158/164bpm [1360b/mi] 124cal 6.97/7.76mph 3) 1mi - 8:38(8:38/mi) 169/187bpm [1459b/mi] 135cal 6.95/7.64mph 4) 0.06mi - 33(8:53/mi) 174/175bpm [1546b/mi] 8cal 6.75/7.22mph Add a comment 0.9mi, 16:00 Walk - General Went with Dad to help get his covid jab, filled his car up for him @ BP then walked. 1) 0.93mi - 16:00(17:08/mi) 106/130bpm [1816b/mi] 116cal 62/114rpm 3.5/5.87mph Add a comment 1.1mi, 18:50 Walk - General 🚶‍♂️Afternoon brisk walk. 1) 1.11mi - 18:50(16:56/mi) 98/119bpm [1660b/mi] 108cal 62/67rpm 3.54/4.7mph Add a comment	1.3mi, 21:59 Walk - General 🚶‍♂️ 1) 1.26mi - 21:59(17:30/mi) 88/124bpm [1541b/mi] 94cal 62/67rpm 3.43/4.53mph Add a comment 5.6mi, 51:18 Run - Steady-State 🏃‍♂️ Feeling a wee bit weary after last nights track session and the rubbish weather doesn’t help. 1) 1mi - 9:10(9:10/mi) 131/147bpm [1201b/mi] 102cal 6.54/7.08mph 2) 1mi - 8:59(8:59/mi) 131/141bpm [1177b/mi] 94cal 6.68/7.26mph 3) 1mi - 9:10(9:10/mi) 141/181bpm [1293b/mi] 109cal 6.55/7.64mph 4) 1mi - 8:57(8:57/mi) 139/172bpm [1244b/mi] 96cal 6.71/7.53mph 5) 1mi - 9:19(9:19/mi) 121/126bpm [1127b/mi] 49cal 6.44/7.41mph 6) 0.63mi - 5:42(9:04/mi) 120/123bpm [1088b/mi] 29cal 6.62/7.1mph 13th Jun 2024, 9:39pm Rosehip wrote: they all count though x 13th Jun 2024, 9:46pm Autumnleaves wrote: Decent miles, but the weather is grim! Add a comment 1.2mi, 20:04 Walk - General 🚶‍♂️ 1) 1.18mi - 20:04(16:58/mi) 89/98bpm [1510b/mi] 89cal 63/66rpm 3.53/4.36mph Add a comment 1.2mi, 20:17 Walk - General 🚶‍♂️Brisk walk. 1) 1.15mi - 20:17(17:41/mi) 82/119bpm [1451b/mi] 73cal 63/67rpm 3.39/4.55mph Add a comment	2.2mi, 1:01:26 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.21mi - 1:01:26(27:50/mi) 74/121bpm [2059b/mi] 154cal 58/120rpm 2.16/6.22mph Add a comment 10.7mi, 1:01:16 Bike - Road Biking 🚵‍♂️ 1) 10.68mi - 1:01:16(5:44/mi) 98/145bpm [562b/mi] 313cal 60/121rpm 10.46/19.62mph Add a comment 0.8mi, 14:31 Walk - General 🚶‍♂️Brisk walk. 1) 0.83mi - 14:31(17:24/mi) 85/120bpm [1479b/mi] 59cal 63/86rpm 3.45/5.78mph Add a comment	3.3mi, 1:12:39 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Pinktinkrrr got us to beat the street double points in the park. 1) 3.26mi - 1:12:39(22:15/mi) 89/151bpm [1981b/mi] 301cal 56/94rpm 2.7/4.72mph Add a comment 16.7mi, 1:51:05 Bike - General 🚵‍♂️ MTBike 1) 5mi - 33:16(6:39/mi) 130/160bpm [865b/mi] 339cal 9.02/18.32mph 2) 5mi - 36:18(7:16/mi) 113/159bpm [820b/mi] 205cal 8.26/22.4mph 3) 5mi - 32:15(6:27/mi) 129/155bpm [832b/mi] 279cal 9.3/17.51mph 4) 1.67mi - 9:15(5:33/mi) 123/145bpm [683b/mi] 57cal 10.8/19.62mph Add a comment 2mi, 46:47 Cross - Football ⚽️ Work game I haven’t played for years scored 1 & cost us 2. Sneaked through 5-4 enjoyed it. Final next week. 1) 2mi - 46:47(23:25/mi) 120/145bpm [2810b/mi] 397cal 72/120rpm 2.56/11.02mph 15th Jun 2024, 1:04pm alpenrose wrote: I bet you feel it tomorrow ;-) 15th Jun 2024, 1:10pm Autumnleaves wrote: Well that's different!! Add a comment 0.5mi, 12:11 Walk - General 🚶‍♂️🚶‍♂️Walk back to car chatting with Colin who was chuffed with his first parkrun effort 👍. 1) 0.52mi - 12:11(23:29/mi) 114/135bpm [2677b/mi] 101cal 58/70rpm 2.55/4.05mph Add a comment 0.7mi, 6:09 Run - Warm Down 🏃‍♂️ Cool down jogged up the road back down on the grass. 1) 0.66mi - 6:09(9:15/mi) 150/164bpm [1387b/mi] 83cal 6.49/7.14mph Add a comment 3.1mi, 22:28 Run - parkrun 🏃‍♂️ Upton court parkrun. Predominantly grass. 1) 1mi - 7:19(7:19/mi) 141/146bpm [1032b/mi] 91cal 8.19/9.81mph 2) 1mi - 7:17(7:17/mi) 147/152bpm [1070b/mi] 94cal 8.24/8.5mph 3) 1mi - 7:07(7:07/mi) 148/155bpm [1054b/mi] 92cal 8.42/8.58mph 4) 0.13mi - 44(5:44/mi) 149/151bpm [855b/mi] 9cal 10.45/10.98mph 15th Jun 2024, 1:05pm Autumnleaves wrote: Nice pacing 15th Jun 2024, 4:38pm Sombrero wrote: Excellent running 🏃‍♂️ Add a comment 0.6mi, 11:24 Walk - General 🚶‍♂️ Walk to parkrun start with Colin from work about to do his first parkrun. 1) 0.56mi - 11:24(20:15/mi) 101/129bpm [2045b/mi] 70cal 55/61rpm 2.96/3.8mph Add a comment	0.4mi, 4:42 Run - General 1) 0.44mi - 4:42(10:38/mi) 121/137bpm [1286b/mi] 47cal 5.65/6.01mph Add a comment 6.3mi, 46:19 Run - General 1) 1mi - 7:30(7:30/mi) 134/145bpm [1004b/mi] 88cal 8.01/8.64mph 2) 1mi - 7:43(7:43/mi) 140/152bpm [1081b/mi] 96cal 7.77/8.58mph 3) 1mi - 7:13(7:13/mi) 142/149bpm [1024b/mi] 88cal 8.32/9.64mph 4) 1mi - 7:15(7:15/mi) 143/154bpm [1038b/mi] 89cal 8.27/9.08mph 5) 1mi - 7:23(7:23/mi) 142/145bpm [1048b/mi] 87cal 8.13/8.68mph 6) 1mi - 7:22(7:22/mi) 142/146bpm [1047b/mi] 85cal 8.14/8.6mph 7) 0.27mi - 1:52(6:51/mi) 144/148bpm [985b/mi] 22cal 8.77/9.64mph 16th Jun 2024, 11:54am Sombrero wrote: Nicely done ✔️ Looks a good race 16th Jun 2024, 12:17pm Autumnleaves wrote: Looks good! Add a comment 0.3mi, 5:45 Walk - General 1) 0.27mi - 5:45(20:58/mi) 89/97bpm [1866b/mi] 27cal 56/60rpm 2.86/3.95mph Add a comment

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