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Bob! is a Fetch Supporter!

Bob! M60

About

Race Times

All Races

Mileage

Training

Maldon Soul Runners

Races
221
Miles
13649
Miles
2
Miles
2632
WAVA
67.74%
400m
1:24
Mile
6:46
5k
22:41
5M
37:27
10k
45:39
10M
1:16:42
Half
1:44:21
20M
2:59:32
Mara
3:53:35

About Me

Now is the time for marching
Now let your hearts be gay
Hark to the merry bugles
Sounding along our way
So let your voices ring, my boys,
And take the time from me
And I'll sing you a song, as we march along,
Of Sussex by the Sea.

For we're the men from Sussex
Sussex by the sea,
We plough and sow and reap and mow,
And useful men are we:
And when you go from Sussex,
Whoever you may be,
You can tell them all that we stand or fall
For Sussex by the sea.

Oh, Sussex, Sussex by the sea
Good old Sussex by the Sea
You may tell them all that we stand or fall
For Sussex by the sea.

Planned Races
17th Oct 20	The Doctor K Cup
28th Mar 21	Bromley 10k
16th May 21	Great Baddow 10
26th Sep 21	Maldon Half Marathon

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	74	59	125	160	170	154	184	171	120	0	0	0	1217
2020	0	0	0	0	47	21	0	0	1	0	0	0	69
2019	0	0	0	0	0.1	0	0	0	0	0	0	0	0.1
2019	139	107	87	79	114	92	80	102	79	81	89	55	1103
2019	0	0	0	0	0	0	0	0	10	9	0	0	20
2018	0	0	0	0	0	0.6	0	0	0	0	0	0	0.6
2018	118	62	62	71	78	77	34	11	80	107	121	110	932
2018	0	0	0	0	77	52	154	234	25	0	0	0	543
2017	0	0	0	0	0	1	0	0	0	0	0	0	1
2017	86	49	56	56	56	34	45	20	47	68	83	71	670
2017	0	0	35	29	26	0	50	0	0	0	0	0	140
2016	0	0	0	0	0	0	0	0	0.3	0	0	0	0.3
2016	100	81	103	55	18	19	31	33	46	72	37	61	656
2016	0	2	26	34	86	55	101	177	154	78	6	0	719
2015	25	0	45	26	61	66	64	81	59	57	73	84	640
2015	9	0	0	0	83	96	76	151	187	75	0	0	678
2014	128	53	60	124	100	81	101	94	101	151	93	42	1128
2014	0	0	0	0	0	0	0	0	79	0	0	0	79
2013	30	18	0	0	49	82	91	95	89	135	76	88	754
2013	0	12	0	0	7	0	0	0	0	0	0	0	19
2012	127	83	159	105	162	153	12	15	28	34	24	13	915
2012	0	0	0	0	0	0	5	0	0	8	0	0	13
2011	105	92	51	82	149	112	88	27	52	9	24	149	940
2011	0	0	0	0	38	0	0	79	32	58	0	5	212
2010	35	104	101	115	192	4	121	153	100	63	2	43	1033
2010	0	6	45	30	60	0	0	0	0	0	0	0	141
2009	124	138	163	157	68	37	121	145	70	114	108	73	1317
2008	124	108	167	49	55	100	110	92	79	69	49	85	1086
2007	0	0	18	70	38	71	97	125	96	55	44	76	689
2006	19	15	19	39	45	58	33	95	110	118	18	0	569

Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2
6.1mi, 57:56 Running - General Split Summary === 1) 0.62m - 6:31(10:28/m) 151/172bpm 88cal 5.73/6.1mph 2) 0.62m - 5:51(9:24/m) 159/163bpm 85cal 6.38/6.7mph 3) 0.62m - 5:58(9:37/m) 143/165bpm 76cal 6.24/6.64mph 4) 0.62m - 5:52(9:26/m) 135/144bpm 66cal 6.36/6.82mph 5) 0.62m - 5:49(9:22/m) 138/146bpm 66cal 6.41/6.97mph 6) 0.62m - 5:50(9:23/m) 142/146bpm 73cal 6.4/6.57mph 7) 0.62m - 5:45(9:16/m) 145/148bpm 74cal 6.48/6.62mph 8) 0.62m - 5:49(9:22/m) 147/150bpm 77cal 6.41/6.74mph 9) 0.62m - 6:05(9:47/m) 146/154bpm 78cal 6.13/6.59mph 10) 0.48m - 4:27(9:20/m) 149/156bpm 58cal 6.43/6.53mph Add a comment 3.2mi, 34:40 Running - General Split Summary === 1) 0.62m - 7:04(11:23/m) 130/140bpm 83cal 5.27/5.97mph 2) 0.62m - 6:49(10:58/m) 123/168bpm 70cal 5.47/5.74mph 3) 0.62m - 6:45(10:52/m) 123/129bpm 67cal 5.52/5.78mph 4) 0.62m - 6:43(10:49/m) 125/129bpm 67cal 5.55/5.78mph 5) 0.62m - 6:34(10:34/m) 127/131bpm 67cal 5.68/6.01mph 6) 0.07m - 44(10:35/m) 129/132bpm 7cal 5.67/6.01mph Add a comment	3.8mi, 40:59 Running - General Split Summary === 1) 0.62m - 7:00(11:16/m) 133/157bpm 84cal 5.32/6.35mph 2) 0.62m - 6:34(10:34/m) 126/143bpm 68cal 5.68/5.76mph 3) 0.62m - 6:40(10:43/m) 122/127bpm 63cal 5.6/5.99mph 4) 0.62m - 6:33(10:32/m) 122/125bpm 59cal 5.7/5.99mph 5) 0.62m - 6:39(10:41/m) 126/133bpm 64cal 5.61/6.07mph 6) 0.62m - 6:37(10:39/m) 127/132bpm 63cal 5.63/6.07mph 7) 0.09m - 57(10:22/m) 127/129bpm 9cal 5.78/5.7mph Add a comment	4.2mi, 43:36 Running - General Split Summary === 1) 0.62m - 6:30(10:27/m) 136/152bpm 80cal 5.74/6.87mph 2) 0.62m - 6:26(10:20/m) 145/156bpm 85cal 5.8/6.24mph 3) 0.62m - 6:36(10:37/m) 129/134bpm 70cal 5.65/5.87mph 4) 0.62m - 6:52(11:03/m) 131/137bpm 75cal 5.43/5.72mph 5) 0.62m - 6:22(10:14/m) 130/135bpm 66cal 5.86/6.05mph 6) 0.62m - 6:19(10:11/m) 133/137bpm 69cal 5.9/6.18mph 7) 0.44m - 4:32(10:15/m) 133/138bpm 47cal 5.86/5.99mph Add a comment	3.9mi, 40:44 Running - General Split Summary === 1) 0.62m - 6:39(10:42/m) 137/147bpm 82cal 5.6/5.89mph 2) 0.62m - 6:22(10:14/m) 139/147bpm 80cal 5.86/6.14mph 3) 0.62m - 6:34(10:34/m) 128/132bpm 70cal 5.68/5.99mph 4) 0.62m - 6:38(10:41/m) 129/133bpm 69cal 5.61/5.99mph 5) 0.62m - 6:23(10:17/m) 132/142bpm 68cal 5.84/6.12mph 6) 0.62m - 6:14(10:02/m) 131/135bpm 65cal 5.98/6.51mph 7) 0.18m - 1:53(10:14/m) 131/132bpm 19cal 5.87/6.16mph Add a comment	4.3mi, 44:50 Running - General Split Summary === 1) 0.62m - 6:49(10:59/m) 124/140bpm 74cal 5.46/6.01mph 2) 0.62m - 6:22(10:14/m) 131/148bpm 74cal 5.86/6.32mph 3) 0.62m - 6:33(10:32/m) 128/133bpm 71cal 5.7/6.28mph 4) 0.62m - 6:24(10:18/m) 131/134bpm 71cal 5.83/6.2mph 5) 0.62m - 6:24(10:18/m) 135/141bpm 75cal 5.82/5.99mph 6) 0.62m - 6:32(10:31/m) 131/135bpm 68cal 5.71/6.32mph 7) 0.58m - 5:46(10:02/m) 133/138bpm 62cal 5.98/6.37mph Add a comment	5.1mi, 1:02:34 Running - General Split Summary === 1) 0.62m - 6:27(10:23/m) 129/144bpm 75cal 5.78/7.28mph 2) 0.14m - 1:35(11:16/m) 137/142bpm 20cal 5.33/6.89mph 3) 0.51m - 4:07(8:07/m) 138/143bpm 53cal 7.39/8.68mph 4) 0.19m - 3:02(16:19/m) 130/144bpm 33cal 3.68/8.04mph 5) 0.5m - 3:50(7:36/m) 150/167bpm 52cal 7.89/9.62mph 6) 0.19m - 3:13(17:13/m) 127/167bpm 28cal 3.49/8.27mph 7) 0.51m - 3:52(7:36/m) 151/166bpm 52cal 7.89/9.25mph 8) 0.47m - 12:26(26:42/m) 115/166bpm 81cal 2.25/8.18mph 9) 0.51m - 3:52(7:37/m) 130/143bpm 39cal 7.87/8.83mph 10) 0.38m - 8:43(22:53/m) 109/145bpm 41cal 2.62/7.76mph 11) 0.5m - 3:57(7:49/m) 141/167bpm 48cal 7.67/8.95mph 12) 0.59m - 7:31(12:50/m) 128/156bpm 68cal 4.68/7.35mph Add a comment 2.1mi, 22:25 Running - General Split Summary === 1) 0.62m - 6:47(10:55/m) 122/130bpm 73cal 5.49/5.8mph 2) 0.62m - 6:39(10:42/m) 125/130bpm 72cal 5.61/5.8mph 3) 0.62m - 6:39(10:42/m) 125/129bpm 69cal 5.61/5.99mph 4) 0.22m - 2:20(10:42/m) 125/129bpm 24cal 5.6/5.82mph Add a comment	3.7mi, 38:50 Running - General Split Summary === 1) 0.62m - 6:33(10:32/m) 140/148bpm 85cal 5.69/6.49mph 2) 0.62m - 6:33(10:32/m) 131/147bpm 77cal 5.69/6.01mph 3) 0.62m - 6:39(10:42/m) 127/131bpm 71cal 5.61/5.8mph 4) 0.62m - 6:37(10:39/m) 127/131bpm 68cal 5.63/6.12mph 5) 0.62m - 6:31(10:30/m) 127/132bpm 66cal 5.72/6.37mph 6) 0.55m - 5:57(10:47/m) 127/131bpm 56cal 5.57/5.97mph Add a comment
Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9
6mi, 59:59 Running - General Split Summary === 1) 0.62m - 6:24(10:18/m) 144/153bpm 84cal 5.82/6.35mph 2) 0.62m - 6:03(9:45/m) 143/153bpm 80cal 6.16/6.32mph 3) 0.62m - 6:03(9:45/m) 142/148bpm 79cal 6.15/6.62mph 4) 0.62m - 6:03(9:45/m) 143/148bpm 80cal 6.15/6.57mph 5) 0.62m - 6:00(9:39/m) 145/149bpm 79cal 6.22/6.68mph 6) 0.62m - 5:49(9:22/m) 143/148bpm 73cal 6.41/7.01mph 7) 0.62m - 6:46(10:53/m) 142/149bpm 84cal 5.51/6.64mph 8) 0.62m - 6:35(10:36/m) 144/150bpm 84cal 5.66/6.3mph 9) 0.62m - 6:34(10:34/m) 136/164bpm 61cal 5.68/6.26mph 10) 0.37m - 3:42(9:57/m) 134/139bpm 30cal 6.03/6.1mph Add a comment 2.2mi, 22:44 Running - General Split Summary === 1) 0.62m - 6:43(10:49/m) 131/142bpm 80cal 5.55/6.32mph 2) 0.62m - 6:32(10:30/m) 125/130bpm 70cal 5.71/6.01mph 3) 0.62m - 6:28(10:25/m) 127/134bpm 69cal 5.76/6.26mph 4) 0.29m - 3:01(10:17/m) 130/135bpm 34cal 5.83/6.18mph Add a comment	3.9mi, 39:00 Running - General Split Summary === 1) 0.62m - 6:23(10:17/m) 134/142bpm 78cal 5.83/6.14mph 2) 0.62m - 6:11(9:57/m) 135/158bpm 75cal 6.03/6.59mph 3) 0.62m - 6:17(10:07/m) 135/140bpm 76cal 5.93/6.43mph 4) 0.62m - 6:36(10:38/m) 140/147bpm 83cal 5.65/6.12mph 5) 0.62m - 5:58(9:37/m) 141/145bpm 75cal 6.24/6.47mph 6) 0.62m - 6:04(9:46/m) 141/143bpm 76cal 6.14/6.37mph 7) 0.16m - 1:30(9:26/m) 141/142bpm 18cal 6.36/6.37mph Add a comment	1.1mi, 30:46 Cross-Training - General Split Summary === 1) 1m - 27:31(27:31/m) 94/110bpm 131cal 56/64rpm 2.18/3.59mph 2) 0.11m - 3:15(29:18/m) 88/91bpm 12cal 61/63rpm 2.05/3.07mph Add a comment 4mi, 41:23 Running - General Split Summary === 1) 0.62m - 6:42(10:46/m) 130/141bpm 79cal 5.57/6.24mph 2) 0.62m - 6:11(9:57/m) 133/140bpm 75cal 6.04/6.2mph 3) 0.62m - 6:31(10:29/m) 132/138bpm 75cal 5.72/6.37mph 4) 0.62m - 6:24(10:18/m) 129/161bpm 68cal 5.83/6.28mph 5) 0.62m - 6:24(10:18/m) 132/136bpm 71cal 5.82/6.32mph 6) 0.62m - 6:12(9:58/m) 136/151bpm 72cal 6.02/6.53mph 7) 0.31m - 3:01(9:48/m) 138/142bpm 36cal 6.12/6.43mph Add a comment	5.4mi, 55:21 Running - General Split Summary === 1) 0.62m - 6:31(10:30/m) 133/143bpm 79cal 5.72/6.03mph 2) 0.62m - 6:23(10:16/m) 134/141bpm 79cal 5.85/6.22mph 3) 0.62m - 6:20(10:12/m) 133/136bpm 75cal 5.89/6.01mph 4) 0.62m - 6:12(9:58/m) 135/139bpm 74cal 6.02/6.28mph 5) 0.62m - 6:15(10:04/m) 134/140bpm 73cal 5.96/6.26mph 6) 0.62m - 6:25(10:19/m) 135/139bpm 75cal 5.81/6.3mph 7) 0.62m - 6:19(10:10/m) 137/141bpm 74cal 5.91/6.16mph 8) 0.62m - 6:22(10:15/m) 135/140bpm 71cal 5.85/6.12mph 9) 0.45m - 4:34(10:16/m) 136/139bpm 50cal 5.85/6.16mph Add a comment	5mi, 51:09 Running - General Split Summary === 1) 0.62m - 6:42(10:46/m) 128/139bpm 78cal 5.57/6.14mph 2) 0.62m - 6:32(10:30/m) 126/136bpm 72cal 5.71/6.01mph 3) 0.62m - 6:22(10:14/m) 125/132bpm 66cal 5.86/6.41mph 4) 0.62m - 6:32(10:31/m) 124/136bpm 64cal 5.71/6.28mph 5) 0.62m - 5:50(9:23/m) 132/149bpm 67cal 6.39/6.74mph 6) 0.62m - 6:19(10:10/m) 132/136bpm 71cal 5.9/6.45mph 7) 0.62m - 6:25(10:20/m) 130/133bpm 66cal 5.81/6.2mph 8) 0.62m - 6:17(10:06/m) 131/135bpm 65cal 5.94/6.16mph 9) 0.01m - 12(14:30/m) 128/129bpm 2cal 4.14/5.85mph Add a comment	7.6mi, 1:18:56 Running - General Split Summary === 1) 0.62m - 6:20(10:11/m) 145/155bpm 85cal 5.89/6.39mph 2) 0.58m - 5:39(9:47/m) 142/158bpm 75cal 6.14/7.7mph 3) 0.35m - 2:35(7:20/m) 141/148bpm 34cal 8.19/9.62mph 4) 0.1m - 1:52(18:29/m) 128/149bpm 19cal 3.25/8.22mph 5) 0.25m - 1:48(7:14/m) 142/160bpm 21cal 8.29/9.56mph 6) 0.1m - 1:53(19:06/m) 129/151bpm 19cal 3.14/8.37mph 7) 0.18m - 1:14(6:54/m) 143/163bpm 14cal 8.71/10.1mph 8) 0.07m - 1:28(19:38/m) 143/160bpm 19cal 3.06/8.5mph 9) 0.1m - 37(6:03/m) 133/149bpm 6cal 9.91/10.27mph 10) 0.08m - 1:31(19:44/m) 136/155bpm 17cal 3.04/9.98mph 11) 0.17m - 1:08(6:28/m) 144/164bpm 13cal 9.29/9.5mph 12) 0.1m - 1:54(19:04/m) 134/167bpm 19cal 3.15/9.46mph 13) 0.25m - 1:47(7:01/m) 150/165bpm 22cal 8.55/9.68mph 14) 0.1m - 1:54(19:23/m) 139/164bpm 21cal 3.09/8.6mph 15) 0.35m - 2:33(7:17/m) 154/164bpm 34cal 8.24/9.91mph 16) 0.08m - 1:46(22:37/m) 139/162bpm 19cal 2.65/8.33mph 17) 0.27m - 1:56(7:05/m) 151/163bpm 24cal 8.47/9.41mph 18) 0.37m - 3:51(10:22/m) 137/162bpm 43cal 5.78/8.18mph 19) 0.35m - 2:41(7:42/m) 139/149bpm 30cal 7.79/8.91mph 20) 0.1m - 2:04(20:36/m) 127/149bpm 17cal 2.91/7.81mph 21) 0.25m - 1:55(7:43/m) 142/159bpm 20cal 7.77/8.77mph 22) 0.09m - 1:44(18:27/m) 131/156bpm 15cal 3.25/8.01mph 23) 0.17m - 1:17(7:21/m) 145/162bpm 13cal 8.17/9.46mph 24) 0.08m - 1:40(20:59/m) 140/159bpm 18cal 2.86/8.08mph 25) 0.1m - 38(6:36/m) 131/151bpm 3cal 9.09/9.96mph 26) 0.08m - 1:29(19:09/m) 134/152bpm 14cal 3.13/9.29mph 27) 0.17m - 1:12(6:58/m) 141/158bpm 11cal 8.61/8.93mph 28) 0.1m - 1:47(18:04/m) 139/158bpm 18cal 3.32/8.77mph 29) 0.25m - 1:54(7:28/m) 152/162bpm 23cal 8.04/9.46mph 30) 0.1m - 2:03(20:58/m) 138/161bpm 19cal 2.86/8.08mph 31) 0.34m - 2:46(8:04/m) 150/159bpm 34cal 7.44/8.85mph 32) 0.62m - 6:58(11:12/m) 136/155bpm 71cal 5.35/7.7mph 33) 0.62m - 6:28(10:24/m) 134/140bpm 50cal 5.77/6.24mph 34) 0.06m - 38(10:34/m) 138/140bpm 6cal 5.68/5.63mph Add a comment 3.6mi, 37:18 Running - General Split Summary === 1) 0.62m - 6:37(10:39/m) 134/147bpm 82cal 5.63/5.87mph 2) 0.62m - 6:27(10:23/m) 127/133bpm 73cal 5.77/6.14mph 3) 0.62m - 6:31(10:30/m) 126/129bpm 70cal 5.71/5.91mph 4) 0.62m - 6:19(10:10/m) 123/131bpm 61cal 5.9/6.39mph 5) 0.62m - 6:21(10:14/m) 128/133bpm 67cal 5.87/6.12mph 6) 0.48m - 5:02(10:28/m) 128/130bpm 51cal 5.74/6.03mph Add a comment	2.6mi, 29:41 Running - General Split Summary === 1) 0.62m - 7:09(11:31/m) 129/140bpm 85cal 5.21/5.68mph 2) 0.62m - 7:00(11:17/m) 121/126bpm 71cal 5.32/5.74mph 3) 0.62m - 7:01(11:18/m) 124/127bpm 72cal 5.31/5.7mph 4) 0.62m - 6:52(11:04/m) 124/128bpm 68cal 5.42/5.72mph 5) 0.15m - 1:38(10:47/m) 128/130bpm 17cal 5.57/5.74mph Add a comment
Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16
6.2mi, 1:02:21 Running - General Split Summary === 1) 0.62m - 6:25(10:19/m) 132/152bpm 77cal 5.82/6.43mph 2) 0.62m - 6:18(10:08/m) 140/152bpm 82cal 5.92/6.47mph 3) 0.62m - 5:40(9:07/m) 138/151bpm 71cal 6.58/6.91mph 4) 0.62m - 6:11(9:57/m) 146/150bpm 83cal 6.03/6.82mph 5) 0.62m - 5:50(9:23/m) 142/148bpm 74cal 6.4/6.68mph 6) 0.62m - 6:00(9:40/m) 145/154bpm 79cal 6.21/6.91mph 7) 0.62m - 6:18(10:08/m) 143/150bpm 80cal 5.92/6.3mph 8) 0.62m - 6:33(10:33/m) 141/145bpm 80cal 5.69/6.14mph 9) 0.62m - 6:50(11:00/m) 138/148bpm 75cal 5.46/6.16mph 10) 0.6m - 6:16(10:29/m) 130/141bpm 45cal 5.73/6.41mph Add a comment 0.6mi, 3:55 Cycling - General Split Summary === 1) 0.64m - 3:55(6:06/m) 112/132bpm 31cal 9.84/12.84mph Add a comment 0.3mi, Running - General Add a comment 3.6mi, 38:50 Running - General Split Summary === 1) 0.62m - 6:50(11:00/m) 126/139bpm 78cal 5.46/50.93mph 2) 0.62m - 6:43(10:49/m) 127/132bpm 76cal 5.55/5.91mph 3) 0.62m - 6:50(11:00/m) 127/129bpm 74cal 5.45/5.68mph 4) 0.62m - 6:51(11:02/m) 126/130bpm 70cal 5.44/5.7mph 5) 0.62m - 6:51(11:02/m) 126/130bpm 69cal 5.44/5.7mph 6) 0.44m - 4:45(10:42/m) 127/130bpm 47cal 5.61/5.8mph Add a comment	4.5mi, 45:40 Running - General Split Summary === 1) 0.62m - 6:28(10:25/m) 137/155bpm 81cal 5.76/6.43mph 2) 0.62m - 6:05(9:47/m) 139/145bpm 78cal 6.13/6.47mph 3) 0.62m - 6:47(10:55/m) 140/153bpm 87cal 5.5/6.26mph 4) 0.62m - 6:15(10:03/m) 138/142bpm 77cal 5.97/6.32mph 5) 0.62m - 6:22(10:15/m) 136/141bpm 75cal 5.86/6.1mph 6) 0.62m - 6:22(10:14/m) 137/141bpm 76cal 5.86/6.1mph 7) 0.62m - 6:11(9:57/m) 140/149bpm 77cal 6.03/6.72mph 8) 0.12m - 1:10(9:46/m) 140/143bpm 14cal 6.14/6.05mph Add a comment	5.1mi, 53:31 Running - General Split Summary === 1) 0.62m - 6:46(10:54/m) 140/152bpm 85cal 5.51/5.99mph 2) 0.62m - 6:24(10:17/m) 139/158bpm 80cal 5.83/6.14mph 3) 0.62m - 6:21(10:13/m) 134/154bpm 74cal 5.87/6.12mph 4) 0.62m - 6:23(10:17/m) 131/137bpm 69cal 5.84/6.16mph 5) 0.62m - 6:22(10:14/m) 130/136bpm 66cal 5.86/6.16mph 6) 0.62m - 6:27(10:24/m) 130/136bpm 64cal 5.77/6.03mph 7) 0.62m - 6:30(10:28/m) 130/133bpm 62cal 5.73/6.05mph 8) 0.62m - 6:29(10:27/m) 130/134bpm 60cal 5.74/6.05mph 9) 0.17m - 1:49(10:25/m) 131/136bpm 17cal 5.76/5.87mph Add a comment	4.7mi, 48:19 Running - General Split Summary === 1) 0.62m - 6:40(10:43/m) 114/126bpm 63cal 5.6/6.26mph 2) 0.62m - 6:22(10:14/m) 127/133bpm 71cal 5.86/6.22mph 3) 0.62m - 6:19(10:10/m) 129/136bpm 70cal 5.9/6.3mph 4) 0.62m - 6:29(10:26/m) 128/131bpm 69cal 5.75/5.93mph 5) 0.62m - 6:24(10:18/m) 132/137bpm 72cal 5.83/6.05mph 6) 0.62m - 6:26(10:21/m) 132/136bpm 71cal 5.79/6.16mph 7) 0.62m - 6:26(10:21/m) 132/137bpm 68cal 5.8/6.01mph 8) 0.31m - 3:13(10:22/m) 132/135bpm 33cal 5.79/5.93mph Add a comment	1.9mi, 1:16:28 Cross-Training - General Split Summary === 1) 1m - 41:19(41:19/m) 90/133bpm 180cal 59/68rpm 1.45/2.69mph 2) 0.92m - 35:09(38:11/m) 86/127bpm 125cal 60/65rpm 1.57/4.11mph Add a comment 2.3mi, 1:04:34 Cross-Training - General Split Summary === 1) 1m - 26:11(26:11/m) 86/130bpm 104cal 54/63rpm 2.29/3.28mph 2) 1m - 29:48(29:48/m) 84/125bpm 104cal 55/63rpm 2.01/3.42mph 3) 0.28m - 8:34(30:41/m) 84/97bpm 29cal 57/100rpm 1.96/23.02mph Add a comment 3.4mi, 36:36 Running - General Split Summary === 1) 0.62m - 6:41(10:46/m) 131/144bpm 79cal 5.57/5.82mph 2) 0.62m - 6:43(10:49/m) 127/141bpm 74cal 5.55/5.8mph 3) 0.62m - 6:28(10:24/m) 123/132bpm 63cal 5.77/5.93mph 4) 0.62m - 6:35(10:36/m) 124/131bpm 63cal 5.66/5.97mph 5) 0.62m - 6:40(10:44/m) 123/127bpm 59cal 5.59/5.87mph 6) 0.32m - 3:28(10:49/m) 121/127bpm 28cal 5.54/5.78mph Add a comment	4.1mi, 1:38:36 Cross-Training - General Split Summary === 1) 1m - 24:50(24:50/m) 86/106bpm 100cal 55/64rpm 2.42/3.59mph 2) 1m - 21:35(21:35/m) 83/119bpm 72cal 55/64rpm 2.78/8.08mph 3) 1m - 27:40(27:40/m) 86/129bpm 101cal 55/64rpm 2.17/3.7mph 4) 1m - 22:26(22:26/m) 84/94bpm 76cal 56/64rpm 2.68/4.03mph 5) 0.06m - 2:04(34:24/m) 83/85bpm 6cal 57/64rpm 1.74/3.19mph Add a comment 0.3mi, 13:36 Cross-Training - General Split Summary === 1) 0.31m - 13:36(43:12/m) 91/140bpm 66cal 55/62rpm 1.39/3.11mph Add a comment 0.1mi, 7:20 Cross-Training - General Split Summary === 1) 0.12m - 7:20(1:02:18/m) 112/141bpm 58cal 61/78rpm 0.96/2.8mph Add a comment 3.9mi, 40:02 Running - General Split Summary === 1) 0.62m - 6:45(10:52/m) 125/139bpm 76cal 5.52/6.12mph 2) 0.62m - 6:45(10:52/m) 123/144bpm 68cal 5.52/6.57mph 3) 0.62m - 6:17(10:07/m) 128/145bpm 67cal 5.93/6.95mph 4) 0.62m - 6:35(10:35/m) 135/149bpm 78cal 5.67/6.78mph 5) 0.62m - 6:14(10:02/m) 134/146bpm 71cal 5.98/6.97mph 6) 0.62m - 6:15(10:04/m) 132/161bpm 67cal 5.96/6.26mph 7) 0.12m - 1:11(9:43/m) 126/128bpm 10cal 6.18/6.26mph Add a comment	0.3mi, 12:55 Cross-Training - General Split Summary === 1) 0.27m - 12:55(48:25/m) 116/147bpm 107cal 55/64rpm 1.24/3.03mph Add a comment 2.4mi, 1:17:52 Cross-Training - General Split Summary === 1) 1m - 37:06(37:06/m) 87/138bpm 150cal 56/97rpm 1.62/4.66mph 2) 1m - 29:11(29:11/m) 85/115bpm 101cal 59/62rpm 2.06/2.63mph 3) 0.39m - 11:35(29:48/m) 94/126bpm 54cal 53/62rpm 2.01/2.94mph Add a comment 3.2mi, 35:01 Running - General Split Summary === 1) 0.62m - 7:25(11:56/m) 137/172bpm 92cal 5.02/5.95mph 2) 0.62m - 7:32(12:08/m) 121/133bpm 72cal 4.95/6.24mph 3) 0.62m - 6:07(9:51/m) 126/138bpm 63cal 6.09/7.12mph 4) 0.62m - 6:33(10:32/m) 125/136bpm 64cal 5.7/6.39mph 5) 0.62m - 6:21(10:14/m) 124/133bpm 57cal 5.86/6.32mph 6) 0.09m - 1:02(11:30/m) 132/134bpm 11cal 5.22/5.36mph Add a comment
Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21	Tue 22nd Sep Sep 22	Wed 23rd Sep Sep 23
3.8mi, 40:02 Running - General Split Summary === 1) 0.62m - 6:53(11:05/m) 130/163bpm 80cal 5.41/6.26mph 2) 0.62m - 6:39(10:43/m) 118/131bpm 64cal 5.6/6.32mph 3) 0.62m - 6:22(10:15/m) 120/138bpm 58cal 5.85/6.3mph 4) 0.62m - 6:12(9:59/m) 122/140bpm 58cal 6.01/6.39mph 5) 0.62m - 6:31(10:29/m) 129/141bpm 69cal 5.72/6.22mph 6) 0.62m - 6:24(10:18/m) 129/141bpm 66cal 5.83/6.41mph 7) 0.1m - 1:00(9:40/m) 125/126bpm 8cal 6.21/6.43mph Add a comment	3.2mi, 1:29:59 Cross-Training - General Split Summary === 1) 1m - 20:12(20:12/m) 103/111bpm 121cal 53/63rpm 2.97/3.59mph 2) 0.67m - 28:31(42:44/m) 94/129bpm 114cal 57/66rpm 1.4/4.05mph 3) 1m - 22:01(22:01/m) 98/138bpm 101cal 57/65rpm 2.72/3.65mph 4) 0.5m - 19:14(38:21/m) 90/109bpm 70cal 58/63rpm 1.56/4.13mph Add a comment 4.2mi, 43:33 Running - General Split Summary === 1) 0.62m - 6:38(10:41/m) 131/149bpm 79cal 5.61/6.2mph 2) 0.62m - 6:31(10:29/m) 134/138bpm 80cal 5.73/6.14mph 3) 0.62m - 6:24(10:18/m) 123/129bpm 62cal 5.83/6.32mph 4) 0.62m - 6:35(10:36/m) 123/127bpm 61cal 5.66/5.97mph 5) 0.62m - 6:26(10:22/m) 130/137bpm 69cal 5.79/6.37mph 6) 0.62m - 6:26(10:21/m) 131/135bpm 70cal 5.8/6.1mph 7) 0.44m - 4:33(10:24/m) 127/132bpm 42cal 5.77/5.97mph Add a comment	4.8mi, 49:13 Running - General Split Summary === 1) 0.62m - 6:31(10:30/m) 131/148bpm 77cal 5.72/6.01mph 2) 0.62m - 6:30(10:28/m) 126/131bpm 72cal 5.74/5.97mph 3) 0.62m - 6:45(10:51/m) 129/135bpm 77cal 5.53/5.91mph 4) 0.62m - 6:48(10:57/m) 130/138bpm 73cal 5.48/6.05mph 5) 0.62m - 6:06(9:49/m) 133/139bpm 69cal 6.11/6.28mph 6) 0.62m - 6:15(10:04/m) 132/137bpm 69cal 5.96/6.3mph 7) 0.62m - 6:19(10:09/m) 135/143bpm 72cal 5.91/6.51mph 8) 0.4m - 4:00(10:05/m) 133/137bpm 43cal 5.95/6.53mph Add a comment	1.3mi, 22:12 Cross-Training - General Split Summary === 1) 1m - 16:54(16:54/m) 87/111bpm 71cal 57/63rpm 3.55/4.47mph 2) 0.3m - 5:17(17:48/m) 93/104bpm 24cal 57/62rpm 3.37/4.36mph Add a comment 3.5mi, 35:53 Running - General Split Summary === 1) 0.62m - 6:27(10:23/m) 125/135bpm 73cal 5.78/6.01mph 2) 0.62m - 6:22(10:15/m) 129/133bpm 74cal 5.85/6.22mph 3) 0.62m - 6:20(10:12/m) 130/133bpm 72cal 5.89/6.22mph 4) 0.62m - 6:21(10:14/m) 132/136bpm 73cal 5.87/6.1mph 5) 0.62m - 6:10(9:55/m) 130/140bpm 66cal 6.05/6.35mph 6) 0.42m - 4:13(10:09/m) 136/141bpm 50cal 5.91/6.16mph Add a comment	3.8mi, 41:09 Running - General Split Summary === 1) 0.62m - 6:52(11:03/m) 142/154bpm 90cal 5.43/5.68mph 2) 0.62m - 6:46(10:54/m) 124/129bpm 71cal 5.51/5.74mph 3) 0.62m - 7:10(11:32/m) 123/132bpm 70cal 5.2/6.05mph 4) 0.62m - 6:49(10:58/m) 127/131bpm 70cal 5.47/5.97mph 5) 0.62m - 6:44(10:50/m) 126/130bpm 65cal 5.54/5.7mph 6) 0.62m - 6:38(10:40/m) 126/131bpm 61cal 5.62/5.97mph 7) 0.02m - 10(9:20/m) 125/127bpm 1cal 6.43/5.78mph Add a comment	4mi, 47:49 Running - General Split Summary === 1) 0.62m - 6:42(10:46/m) 145/152bpm 89cal 5.57/6.14mph 2) 0.39m - 4:00(10:08/m) 132/150bpm 46cal 5.92/6.45mph 3) 0.16m - 1:11(7:30/m) 116/134bpm 8cal 7.99/8.35mph 4) 0.03m - 48(24:16/m) 130/136bpm 9cal 2.47/7.6mph 5) 0.15m - 1:08(7:31/m) 127/141bpm 11cal 7.97/9.27mph 6) 0.07m - 2:55(44:36/m) 107/137bpm 19cal 1.34/7.37mph 7) 0.15m - 1:05(7:03/m) 125/141bpm 9cal 8.52/9.37mph 8) 0.04m - 56(22:57/m) 130/135bpm 10cal 2.61/7.99mph 9) 0.15m - 1:03(6:55/m) 125/136bpm 10cal 8.68/9.33mph 10) 0.05m - 1:03(21:03/m) 131/136bpm 12cal 2.85/8.45mph 11) 0.15m - 1:05(7:02/m) 135/148bpm 12cal 8.52/9.58mph 12) 0.05m - 1:03(22:31/m) 138/149bpm 13cal 2.67/7.95mph 13) 0.16m - 1:05(6:58/m) 137/155bpm 11cal 8.61/9.6mph 14) 0.05m - 1:15(26:49/m) 137/153bpm 15cal 2.24/7.99mph 15) 0.15m - 1:04(7:07/m) 136/151bpm 11cal 8.43/9.29mph 16) 0.05m - 1:02(22:50/m) 140/155bpm 13cal 2.63/7.97mph 17) 0.15m - 1:05(7:05/m) 138/152bpm 11cal 8.48/9.56mph 18) 0.05m - 1:06(24:13/m) 145/155bpm 14cal 2.48/8.16mph 19) 0.16m - 1:03(6:44/m) 141/153bpm 12cal 8.92/9.33mph 20) 0.31m - 8:03(26:03/m) 109/154bpm 44cal 2.3/8.97mph 21) 0.62m - 6:34(10:35/m) 138/147bpm 80cal 5.67/6.76mph 22) 0.26m - 2:33(9:48/m) 135/139bpm 29cal 6.12/6.47mph Add a comment 4.2mi, 45:00 Running - General Split Summary === 1) 0.62m - 6:54(11:07/m) 131/138bpm 83cal 5.4/5.66mph 2) 0.62m - 6:44(10:51/m) 126/152bpm 73cal 5.53/5.76mph 3) 0.62m - 6:43(10:48/m) 126/131bpm 70cal 5.55/6.01mph 4) 0.62m - 6:44(10:50/m) 119/128bpm 57cal 5.54/6.37mph 5) 0.62m - 6:30(10:27/m) 128/132bpm 67cal 5.74/6.07mph 6) 0.62m - 6:36(10:37/m) 128/131bpm 67cal 5.65/5.91mph 7) 0.46m - 4:49(10:28/m) 126/130bpm 45cal 5.73/5.97mph Add a comment	5.8mi, 1:01:01 Running - General Split Summary === 1) 0.62m - 6:37(10:39/m) 142/152bpm 84cal 5.63/6.2mph 2) 0.62m - 6:20(10:11/m) 140/168bpm 79cal 5.89/6.1mph 3) 0.62m - 6:26(10:21/m) 131/136bpm 72cal 5.79/6.2mph 4) 0.62m - 6:45(10:52/m) 135/141bpm 79cal 5.52/6.07mph 5) 0.62m - 6:46(10:53/m) 134/141bpm 77cal 5.51/6.12mph 6) 0.62m - 6:26(10:22/m) 135/142bpm 72cal 5.79/6.16mph 7) 0.62m - 6:27(10:23/m) 133/138bpm 68cal 5.78/6.53mph 8) 0.62m - 6:33(10:33/m) 136/141bpm 73cal 5.69/6.45mph 9) 0.62m - 6:25(10:19/m) 134/138bpm 67cal 5.82/5.97mph 10) 0.22m - 2:16(10:27/m) 133/137bpm 22cal 5.74/5.82mph Add a comment

Dist	Races	PB	WB	1984	1986	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2018	2019	2020
400m	1	1:24 5:38/mi	58.96										1:24 58.96
1mi	2	6:46 6:46/mi	62.68										6:46 62.68
3km	1	15:11 8:09/mi	55.67											15:11 55.67
5km	69	22:41 7:18/mi	67.74			26:41 52.15	26:30 52.89					22:44 63.99	23:34 62.20	26:23 55.98			23:55 63.21	22:41 67.74	22:53 67.72		23:15 67.68	23:57 66.24	23:49 67.60
5mi	14	37:27 7:29/mi	63.76								38:23 61.71	37:27 63.76	39:33 60.87		48:39 50.30
6.2mi	1	51:59 8:23/mi	59.15													51:59 59.15
10km	18	45:39 7:21/mi	65.26		1:00:00 44.53				51:52 56.04	50:08 58.45	52:30 56.27	45:39 65.26	47:20 63.47	54:52 55.22							56:31 57.51
10mi	27	1:16:42 7:40/mi	64.49				1:44:35 44.78	1:29:10 52.95	1:23:47 56.82	1:21:10 59.14	1:25:01 56.94	1:16:42 63.66	1:21:43 60.26	1:32:11 53.88	1:29:54 55.73			1:23:17 61.78	1:22:17 64.49	1:24:09 62.25	1:33:27 57.11	1:25:14 63.20
13mi	1	2:05:08 9:38/mi	50.79								2:05:08 50.79
13.1mi	26	1:44:21 7:58/mi	65.45	2:02:15 47.76				2:05:18 49.83	1:53:38 55.41	2:08:00 49.61	1:57:06 54.69	1:44:21 61.90	1:46:44 60.52	1:59:18 54.61		1:57:26 56.96		1:46:51 65.45	1:48:39 64.95	1:52:31 63.29	1:51:52 62.59	1:49:18 64.66
13.5mi	1	3:37:00 16:04/mi	33.21															3:37:00 33.21
15mi	5	2:19:02 9:16/mi	53.19									2:21:14 51.92	2:19:02 53.19	2:45:32 45.46		2:38:50 47.80		2:44:02 47.12
17.3mi	1	2:53:56 10:03/mi	50.71										2:53:56 50.71
20mi	3	2:59:32 8:59/mi	56.31										2:59:32 56.31
26.2mi	21	3:53:35 8:55/mi	58.64				5:35:45 38.84		3:58:07 55.68	4:08:37 53.78	4:13:05 53.29	3:53:35 58.23	3:59:25 57.31	4:28:16 51.59	5:24:02 43.09	4:17:53 54.62	5:15:57 44.99	4:04:37 58.64	5:07:18 47.96	5:16:37 46.99		4:37:24 54.16
27mi	6	4:57:59 11:02/mi	49.60											5:28:16 43.45	6:01:58 40.43	5:14:35 46.15		4:57:59 49.60				5:33:01 46.50
30mi	3	5:13:06 10:26/mi	53.79										6:07:50 43.80				7:28:00 37.25	5:13:06 53.79
34mi	1	8:11:00 14:26/mi	37.51											8:11:00 37.51
50mi	2	11:05:42 13:19/mi	46.96												15:13:00 33.04			11:05:42 46.96
85km	1	15:28:39 17:35/mi	37.25																			15:28:39 37.25
56mi	1	14:38:00 15:41/mi	38.82												14:38:00 38.82
71mi	1	19:45:00 16:41/mi	39.33													19:45:00 39.33
75mi	2	17:28:00 13:58/mi	47.83														19:23:00 42.71	17:28:00 47.83

2020	Distance	Date	Result	WAVA
Fake parkrun	5km	12 Sep		0.00%
Fake parkrun	5km	11 Jul	23:49	67.60%
Fake parkrun	5km	13 Jun	24:00	67.08%
Fake parkrun	5km	16 May	24:18	66.26%
Fake parkrun	5km	25 Apr	24:42	64.77%
Fake parkrun	5km	11 Apr	24:38	64.94%
Colchester Half Marathon - Cancelled	13.1mi	29 Mar		0.00%
2019	Distance	Date	Result	WAVA
Maldon Prom parkrun	5km	2 Nov	23:59	66.15%
Tiptree 10	10mi	13 Oct	1:25:14	63.20%
Maldon Half Marathon	13.1mi	29 Sep	1:56:48	61.08%
Littlehampton Prom parkrun	5km	17 Aug	24:07	65.79%
Trail Menorca Costa Sud 85k	85km	18 May	15:28:39	37.25%
Three Forts Marathon	27mi	5 May	5:33:01	46.50%
Tiptree RR 5k Handicap Series	5km	18 Apr	24:42	64.23%
Barcelona Marathon	26.2mi	10 Mar	4:37:24	54.16%
Maldon Prom parkrun	5km	2 Mar	23:57	66.24%
Great Bentley Half Marathon	13.1mi	3 Feb	1:49:18	64.66%
2018	Distance	Date	Result	WAVA
Worthing parkrun	5km	29 Dec	23:15	67.68%
Maldon Prom parkrun	5km	1 Dec	23:36	66.68%
The Albion Half Marathon	13.1mi	28 Oct	1:57:37	60.09%
Maldon Prom parkrun	5km	20 Oct	23:47	66.16%
South Woodham Ferrers parkrun	5km	13 Oct	24:08	65.20%
Cursa de la Merca - Barcelona 10k	10km	16 Sep	56:31	57.51%
Tiptree RR 5k Handicap Series	5km	10 May	24:27	64.36%
WRC May Day 10	10mi	7 May	1:33:27	57.11%
Cambrils Half Marathon	13.1mi	25 Feb	1:51:52	62.59%
2016	Distance	Date	Result	WAVA
Great South Run	10mi	23 Oct	1:24:09	62.25%
South Downs Way 50	50mi	9 Apr		0.00%
Colchester Half Marathon	13.1mi	13 Mar	1:52:31	63.29%
Steyning Stinger Marathon	26.2mi	6 Mar	5:16:37	46.99%
Great Bentley Half Marathon	13.1mi	7 Feb	1:54:19	61.73%
2015	Distance	Date	Result	WAVA
Flitch Way Marathon New Years Eve	26.2mi	31 Dec	5:07:18	47.96%
Stebbing 10	10mi	8 Nov	1:22:17	64.49%
Maldon Prom parkrun	5km	24 Oct	22:53	67.72%
Tiptree 10	10mi	11 Oct	1:23:36	63.47%
Maldon Half Marathon	13.1mi	27 Sep	1:48:39	64.95%
Waterways Triathlon (Short) Canoe, Bike, Run	7km/15km/8km	20 Sep	1:37:00 / 41:00 / 41:00	0.00%
Brentwood parkrun	5km	19 Sep	25:04	61.82%
Maldon Prom parkrun	5km	12 Sep	23:47	65.16%
Maldon Prom parkrun	5km	29 Aug	24:18	63.78%
Maldon Prom parkrun	5km	22 Aug	23:44	65.30%
Maldon Prom parkrun	5km	8 Aug	23:42	65.39%
Maldon Prom parkrun	5km	1 Aug	24:13	63.99%
Maldon Prom parkrun	5km	25 Jul	24:33	63.13%
Maldon Prom parkrun	5km	11 Jul	24:52	62.32%
Maldon Prom parkrun	5km	4 Jul	25:04	61.82%
Maldon Prom parkrun	5km	13 Jun	24:37	62.95%
Maldon Prom parkrun	5km	30 May	24:47	62.53%
Maldon Prom parkrun	5km	23 May	25:20	61.17%
Great Baddow 10	10mi	17 May	1:29:19	59.41%
Maldon Prom parkrun	5km	2 May	25:32	60.69%
Maldon Prom parkrun	5km	11 Apr	28:17	54.79%
Colchester Half Marathon	13.1mi	29 Mar	2:07:00	55.56%
Maldon Prom parkrun	5km	28 Mar	28:14	54.89%
New Orleans half marathon	13.1mi	25 Jan	2:09:11	54.14%
2014	Distance	Date	Result	WAVA
Maldon Prom Christmas Day parkrun	5km	25 Dec	29:18	52.44%
Maldon Prom parkrun	5km	20 Dec	24:33	62.59%
Maldon Prom parkrun	5km	6 Dec	24:16	63.32%
Maldon Prom parkrun	5km	29 Nov	23:50	64.47%
Maldon Prom parkrun	5km	15 Nov	23:27	65.53%
Bournemouth parkrun	5km	1 Nov	23:59	64.07%
Stort 30	30mi	26 Oct	5:13:06	53.79%
Maldon Prom parkrun	5km	18 Oct	23:27	65.53%
Saltmarsh 75	75mi	4 Oct	17:28:00	47.83%
Maldon Prom parkrun	5km	27 Sep	24:05	63.80%
Pleshey and Essex Half Marathon	13.1mi	21 Sep	1:46:51	65.45%
Maldon Prom parkrun	5km	9 Aug	23:51	64.43%
Maldon Prom parkrun	5km	2 Aug	23:32	65.30%
Great Notley parkrun	5km	26 Jul	23:24	65.67%
Harlow 10	10mi	20 Jul	1:23:37	61.53%
Maldon Prom parkrun	5km	12 Jul	22:41	67.74%
Maldon Prom parkrun	5km	5 Jul	23:02	66.71%
Maldon Prom parkrun	5km	28 Jun	22:52	67.20%
Maldon Prom parkrun	5km	14 Jun	23:11	66.28%
Great Baddow 10	10mi	18 May	1:23:17	61.78%
Maldon Prom parkrun	5km	17 May	25:44	59.71%
Halstead & Essex Marathon	26.2mi	11 May	4:04:37	58.64%
Three Forts Marathon	27mi	4 May	4:57:59	49.60%
Maldon Prom parkrun	5km	26 Apr	22:58	66.91%
Maldon Prom parkrun	5km	19 Apr	23:26	65.02%
South Downs Way 50	50mi	5 Apr	11:05:42	46.96%
Steyning Stinger 'Half Marathon'	13.5mi	2 Mar	3:37:00	33.21%
Benfleet 15	15mi	19 Jan	2:44:02	47.12%
Maldon Prom parkrun	5km	18 Jan	25:50	58.52%
Maldon Prom parkrun	5km	11 Jan	25:50	58.52%
2013	Distance	Date	Result	WAVA
Maldon Prom Christmas Day parkrun	5km	25 Dec	25:30	59.29%
Maldon Prom parkrun	5km	30 Nov	24:50	60.88%
Maldon Prom parkrun	5km	9 Nov	24:26	61.87%
Maldon Prom parkrun	5km	2 Nov	23:55	63.21%
Beachy Head Marathon	26.2mi	26 Oct	5:15:57	44.99%
Weymouth parkrun	5km	19 Oct	24:27	61.83%
Saltmarsh 75	75mi	5 Oct	19:23:00	42.71%
White Cliffs Challenge	30mi	8 Sep	7:28:00	37.25%
Tiptree RR 5k Handicap Series	5km	29 Aug	25:00	60.47%
Tiptree RR 5k Handicap Series	5km	1 Aug	26:07	57.89%
Chelmsford Central parkrun	5km	27 Jul	26:22	57.34%
Tiptree RR 5k Handicap Series	5km	4 Jul	26:45	56.52%
Tiptree RR 5k Handicap Series	5km	30 May	27:05	55.82%
Chelmsford Central parkrun (test)	5km	13 Jan	28:55	51.87%
2012	Distance	Date	Result	WAVA
Centurion South Downs Way 100	100mi	30 Jun		0.00%
South Downs Way 71/100 (to jack & jill)	71mi	30 Jun	19:45:00	39.33%
Three Forts Marathon	27mi	6 May	5:14:35	46.15%
Brighton Marathon	26.2mi	15 Apr	4:17:53	54.62%
Sport Relief 6 - Drapers Farm	6.2mi	25 Mar	51:59	59.15%
Colchester Half Marathon	13.1mi	11 Mar	1:57:26	56.96%
Benfleet 15	15mi	22 Jan	2:38:50	47.80%
2011	Distance	Date	Result	WAVA
Wix 5	5mi	16 Oct	48:39	50.30%
Berlin Marathon	26.2mi	25 Sep	5:35:45	41.58%
Round the Rock Ultra	48mi	6 Aug		0.00%
South Downs Way Race - Checkpoint 4	56mi	9 Jul	14:38:00	38.82%
South Downs Way	103mi	9 Jul		0.00%
South Downs Marathon	26.2mi	11 Jun	5:24:02	43.09%
Great Baddow 10	10mi	22 May	1:29:54	55.73%
Three Forts Marathon	27mi	1 May	6:01:58	40.43%
The Winter Poppyline	50mi	26 Feb	15:13:00	33.04%
Braintree Bog-gle Marathon	26.2mi	30 Jan	5:50:50	39.45%
2010	Distance	Date	Result	WAVA
Great South Run	10mi	24 Oct	1:37:05	51.16%
Abingdon Marathon	26.2mi	17 Oct	4:32:48	50.73%
Tiptree 10	10mi	10 Oct	1:32:11	53.88%
South Downs Way Race	103mi	11 Sep		0.00%
SDW Race Checkpoint 2	34mi	11 Sep	8:11:00	37.51%
Arundel Castle 10K	10km	29 Aug	54:52	55.22%
Skylarks 3k	3km	21 Jul	15:11	55.67%
Crown to Crown 5K	5km	14 Jul	26:23	55.98%
Great Baddow 10	10mi	23 May	1:40:52	49.24%
Halstead & Essex Marathon	26.2mi	9 May	4:28:16	51.59%
Three Forts Marathon	27mi	2 May	5:28:16	43.45%
London Marathon	26.2mi	25 Apr	4:47:39	48.11%
Brighton Marathon	26.2mi	18 Apr	4:29:51	51.29%
Compton Downland Challenge 20	20mi	3 Apr	4:24:54	38.83%
Brentwood Half Marathon	13.1mi	21 Mar	2:03:29	53.22%
Orion 15	15mi	20 Mar	2:45:32	45.46%
Steyning Stinger Marathon	26.2mi	7 Mar	5:29:59	41.94%
Great Bentley Half Marathon	13.1mi	7 Feb	1:59:18	54.61%
2009	Distance	Date	Result	WAVA
Mid Essex League @ Mid Essex	5.5mi	27 Dec	47:59	55.19%
Doyen of the Downs	30mi	6 Dec	6:07:50	43.80%
53-12 League XC Race 2-Springfield	5mi	29 Nov	45:41	52.70%
Chelmsford 10k	10km	22 Nov	48:38	61.77%
Stebbing 10	10mi	8 Nov	1:21:43	60.26%
Springfield Striders 5k Race (Club Members only)	5km	5 Nov	23:34	62.20%
Blackwater Marathon	27mi	31 Oct	5:57:00	39.61%
Great South Run	10mi	25 Oct	1:22:02	60.03%
Tiptree 10	10mi	11 Oct	1:29:05	55.28%
Dingle Marathon	26.2mi	12 Sep	4:28:09	51.17%
Essex Way Relay - Leg 8	8mi	6 Sep	1:07:20	57.89%
Arundel Castle 10k	10km	30 Aug	50:39	59.31%
Springfield Striders 5k Race (Club Members only)	5km	13 Aug	23:35	62.15%
Harlow 10	10mi	26 Jul	1:24:29	58.29%
Felsted 10k	10km	12 Jul	50:20	59.69%
Great Bentley Friday 5	5mi	10 Jul	39:33	60.87%
Great Baddow 10	10mi	17 May		0.00%
Colchester 10k	10km	10 May	47:20	63.47%
London Marathon	26.2mi	26 Apr	3:59:25	57.31%
Essex Walker (17)	17.3mi	12 Apr	2:53:56	50.71%
Worthing 20	20mi	5 Apr	3:10:02	53.66%
FEMEM 100m Cakewalk	0.1km	28 Mar	18	60.99%
Mid Essex 400m Hurtbox	400mi	28 Mar	1:24	58.96%
FEMEM (Fetch Everyone Mid Essex Mile)	1mi	28 Mar	6:46	62.68%
Brentwood Half Marathon	13.1mi	15 Mar	1:50:51	58.78%
Essex Road Relay Championships	3.5mi	14 Mar	27:41	59.65%
Bury 20	20mi	22 Feb	2:59:32	56.31%
53-12 XC League Race 5-Hylands	5mi	15 Feb		0.00%
Great Bentley Half Marathon	13.1mi	8 Feb	1:46:44	60.52%
Benfleet 15	15mi	25 Jan	2:19:02	53.19%
Thurrock Harriers 1 Mile Track Race	1mi	21 Jan	7:07	59.13%
2008	Distance	Date	Result	WAVA
Witham Boxing Day 5	5mi	26 Dec	37:35	63.54%
53/12 league @ Halstead	5.1mi	30 Nov	45:03	54.07%
Chelmsford 10k	10km	16 Nov	47:04	63.30%
Great South Run	10mi	26 Oct	1:16:42	63.66%
Southend Classic 10k	10km	5 Oct	45:39	65.26%
Ingatestone 5	5mi	21 Sep	37:47	63.20%
Great Langdale Half Marathon	13.1mi	14 Sep	1:52:49	57.25%
Essex Way Relay - Leg 8	8mi	7 Sep	1:07:23	57.36%
Arundel Castle 10k	10km	31 Aug	48:53	60.94%
Mersea 10	10mi	24 Aug	1:18:00	62.59%
Little Havens 5K	5km	10 Aug	22:44	63.99%
TGT Brentwood 10k	10km	20 Jul	48:38	61.26%
Great Bentley Friday 5	5mi	11 Jul	38:18	62.35%
Crown to Crown 5k	5km	9 Jul	24:09	60.23%
Springfield Striders Friday 5	5mi	13 Jun	37:27	63.76%
Crown to Crown 5k	5km	11 Jun	23:42	61.38%
Southend Half Marathon	13.1mi	8 Jun	1:47:05	60.32%
Tilty Hilly 5	5mi	1 Jun	38:04	62.73%
Great Baddow 10	10mi	18 May	1:20:20	60.78%
London Marathon	26.2mi	13 Apr	3:53:35	58.23%
Sport Relief Mile (Maldon Promenade Park) 6 mile	5.63mi	16 Mar	47:01	57.41%
Brentwood Half Marathon	13.1mi	9 Mar	1:44:21	61.90%
53/12 league @ Springfield	5mi	10 Feb	45:01	52.61%
Great Bentley Half Marathon	13.1mi	3 Feb	1:47:32	59.55%
Benfleet 15	15mi	27 Jan	2:21:14	51.92%
Box Hill Fell Race	7.5mi	19 Jan	1:30:25	39.74%
Mid Essex League @ Mid Essex	5.5mi	6 Jan	45:31	57.24%
2007	Distance	Date	Result	WAVA
Witham Boxing Day 5	5mi	26 Dec	38:23	61.71%
53/12 league @ Halstead	5mi	9 Dec	44:39	53.05%
Great South Run	10mi	28 Oct	1:25:01	56.94%
Baxters Loch Ness Marathon	26.2mi	7 Oct	4:13:05	53.29%
Arundel Castle 10k	10km	2 Sep	53:36	55.12%
Mersea 10	10mi	26 Aug	1:32:12	52.51%
UFD Runners Quest Half Marathon	13.1mi	12 Aug	1:57:06	54.69%
Great Bentley Friday 5	5mi	13 Jul	41:07	57.60%
TCC 10K	10km	1 Jul	52:30	56.27%
Mersea Round the Island Race	13mi	24 Jun	2:05:08	50.79%
Essex PB5	5mi	13 May	41:36	56.94%
Nicola's 5	5mi	29 Apr	41:56	56.48%
2006	Distance	Date	Result	WAVA
Dublin Marathon	26.2mi	30 Oct	4:08:37	53.78%
Great South Run	10mi	22 Oct	1:21:10	59.14%
Southend Classic 10k	10km	8 Oct	50:08	58.45%
Great Langdale Half Marathon	13.1mi	24 Sep	2:08:00	49.61%
Canvey Island Rotary 10K	10km	10 Sep	51:34	56.83%
Essex Way Relay - Leg 8	8mi	3 Sep	1:22:00	46.35%
Arundel Castle 10k	10km	27 Aug	55:05	53.20%
Southend Half Marathon	13.1mi	11 Jun	2:15:37	46.82%
Great Baddow 10	10mi	21 May	1:27:51	54.64%
Sunflower 10k Hastingwood	10km	2 Apr	57:51	50.66%
Muscular Distrophy Bury Nearly 10	9.4mi	26 Feb	1:37:06	46.02%
2005	Distance	Date	Result	WAVA
Great South Run	10mi	9 Oct	1:24:50	56.12%
GT Bardfield 10k	10km	11 Sep	51:52	56.04%
Edinburgh Marathon	26.2mi	12 Jun	3:58:07	55.68%
Great Baddow 10	10mi	22 May	1:23:47	56.82%
Reading Half Marathon	13.1mi	6 Mar	1:53:38	55.41%
Muscular Distrophy Bury Nearly 10	9.4mi	27 Feb	1:22:22	53.81%
2004	Distance	Date	Result	WAVA
Great South Run	10mi	10 Oct	1:29:10	52.95%
Great North Run	13.1mi	26 Sep	2:31:02	41.34%
Southend Half Marathon	13.1mi	13 Jun	2:05:18	49.83%
2003	Distance	Date	Result	WAVA
Great South Run	10mi	12 Oct	1:44:35	44.78%
Maldon Prom 5k	5km	28 Sep	26:30	52.89%
London Marathon	26.2mi	13 Apr	5:35:45	38.84%
2002	Distance	Date	Result	WAVA
Maldon Prom 5k	5km	6 Oct	26:41	52.15%
1986	Distance	Date	Result	WAVA
Sport Aid	10km	25 May	1:00:00	44.53%
1984	Distance	Date	Result	WAVA
Lambeth Run (Half Marathon)	13.1mi	8 Jul	2:02:15	47.76%

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