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pconsani M40

About

Race Times

All Races

Mileage

Training

Bournemouth AC, Garscube Harriers

Races
68
Miles
2322
Miles
110
Miles
10052
WAVA
76.38%
5k
17:50
5M
30:16
10k
36:50
10M
1:03:30
Half
1:26:58
20M
2:28:15
Mara
3:17:44

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Buddies

Dist	Races	PB	WB	2004	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
5km	15	17:50 5:44/mi	76.38				19:26 66.73	19:19 67.14	18:48 69.44	18:45 69.62	18:54 69.72		18:26 71.93	18:01 74.11		17:50 76.38
5mi	10	30:16 6:03/mi	73.45			32:41 65.27	31:49 67.11			32:22 66.46	31:38 68.27	32:04 67.66		30:16 73.45
10km	19	36:50 5:56/mi	76.00		40:00 66.79	40:27 66.05	40:27 66.08	40:12 66.49	39:57 67.10	39:08 68.50		39:50 67.96		36:50 76.00		37:39 73.61
10mi	9	1:03:30 6:21/mi	72.13				1:09:18 63.49		1:10:58 62.11	1:08:22 64.47	1:05:13 67.72		1:07:01 66.30		1:03:30 72.13
13.1mi	6	1:26:58 6:38/mi	67.31	1:46:52 54.63			1:33:52 62.20	1:31:59 63.47		1:37:52 59.82	1:26:58 67.31
20mi	3	2:28:15 7:25/mi	61.80				2:38:01 57.83	2:30:57 60.53			2:28:15 61.80
26.2mi	3	3:17:44 7:33/mi	62.35				3:36:02 56.91	3:54:38 52.40			3:17:44 62.35

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	4.3	2	4.1	0	0.4	0	1.6	0.9	0	0	0	0	13.2
2020	33	29	47	31	47	27	24	15	0	0	0	0	253
2020	181	239	406	500	475	446	442	137	0	0	0	0	2826
2019	7.4	10.3	9.3	9.6	8.3	9.6	10.6	2	0.7	3.2	1.3	3.8	76.1
2019	42	70	64	55	71	108	107	77	17	25	24	62	723
2019	446	489	746	681	731	583	687	478	213	238	63	159	5514
2018	0	0	0	0	0	3.4	1.7	1.2	1.3	5.2	4.6	2.9	20.4
2018	0	0	0	0	0	31	49	42	49	58	52	36	317
2018	0	0	0	0	0	253	297	353	340	162	155	153	1712
2009	116	116	51	0	0	0	0	0	0	0	0	0	283
2008	0	26	78	98	95	69	44	32	70	39	71	103	725
2007	0	0	0	0	0	20	0	0	0	0	0	0	20

Sat 18th Jul Jul 18	Sun 19th Jul Jul 19	Mon 20th Jul Jul 20	Tue 21st Jul Jul 21	Wed 22nd Jul Jul 22	Thu 23rd Jul Jul 23	Fri 24th Jul Jul 24
8.1mi, 1:13:00 Cycling - General Split Summary === 1) 5m - 40:05(8:01/m) 102/144bpm 218cal 7.48/18.14mph 2) 3.06m - 32:55(10:46/m) 103/137bpm 167cal 5.57/11.56mph Add a comment	-	23.6mi, 1:05:29 Cycling - General Split Summary === 1) 5m - 14:36(2:55/m) 135/159bpm 137cal 78/96rpm 156/476W 20.54/28.05mph 2) 5m - 15:27(3:05/m) 141/154bpm 143cal 80/97rpm 155/459W 19.41/30.49mph 3) 5m - 12:49(2:34/m) 147/167bpm 132cal 76/107rpm 172/649W 23.42/37.38mph 4) 5m - 13:25(2:41/m) 146/159bpm 124cal 82/99rpm 155/321W 22.37/27.45mph 5) 3.59m - 9:12(2:34/m) 155/168bpm 93cal 82/107rpm 170/788W 23.42/31.35mph Add a comment	2.4mi, 17:52 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 136/144bpm 115cal 7.41/8.5mph 2) 0.6m - 4:52(8:03/m) 144/152bpm 74cal 7.45/8.04mph 3) 0.81m - 4:55(6:03/m) 116/129bpm 43cal 9.92/10.75mph Add a comment 1.6mi, 43:49 Running - General Split Summary === 1) 0.31m - 8:45(28:10/m) 86/113bpm 40cal 28/51rpm 2.13/3.95mph 2) 0.31m - 12:13(39:20/m) 76/95bpm 36cal 28/41rpm 1.53/3.34mph 3) 0.31m - 8:11(26:19/m) 87/101bpm 37cal 29/53rpm 2.28/4.74mph 4) 0.31m - 6:00(19:18/m) 76/86bpm 16cal 29/44rpm 3.11/4.25mph 5) 0.31m - 8:37(27:44/m) 82/96bpm 31cal 29/39rpm 2.16/3.99mph 6) 0m - 3(2:42:06/m) 76/77bpm 38/38rpm 0.37/0mph Add a comment 3.2mi, 18:05 Cycling - General Split Summary === 1) 3.19m - 18:05(5:40/m) 109/133bpm 124cal 10.58/20.6mph Add a comment	-	-	1.6mi, 10:14 Cycling - General Split Summary === 1) 1.64m - 10:14(6:13/m) 76cal 9.64/16.8mph Add a comment
Sat 25th Jul Jul 25	Sun 26th Jul Jul 26	Mon 27th Jul Jul 27	Tue 28th Jul Jul 28	Wed 29th Jul Jul 29	Thu 30th Jul Jul 30	Fri 31st Jul Jul 31
-	4.9mi, 39:19 Cycling - General Split Summary === 1) 4.91m - 39:19(8:01/m) 202cal 7.49/16.51mph Add a comment 0.5mi, 4:04 Cycling - General Split Summary === 1) 0.53m - 4:04(7:44/m) 19cal 7.76/12.92mph Add a comment 52.5mi, 2:43:22 Cycling - General Split Summary === 1) 5m - 16:54(3:23/m) 122/160bpm 195cal 17.75/22.75mph 2) 5m - 15:12(3:02/m) 142/163bpm 220cal 19.74/34.06mph 3) 5m - 12:56(2:35/m) 150/168bpm 200cal 23.19/37.86mph 4) 5m - 15:09(3:02/m) 144/157bpm 201cal 19.8/33.23mph 5) 5m - 18:24(3:41/m) 142/166bpm 216cal 16.3/30.99mph 6) 5m - 15:13(3:03/m) 136/157bpm 135cal 19.71/30.99mph 7) 5m - 14:41(2:56/m) 148/160bpm 197cal 20.42/31.98mph 8) 5m - 16:24(3:17/m) 126/148bpm 72cal 18.3/30.72mph 9) 5m - 15:43(3:09/m) 133/156bpm 116cal 19.09/22.1mph 10) 5m - 15:17(3:03/m) 146/161bpm 189cal 19.63/24.73mph 11) 2.51m - 7:28(2:58/m) 141/157bpm 79cal 20.18/25.59mph Add a comment 52.2mi, 2:45:31 Cycling - General Split Summary === 1) 5m - 16:54(3:23/m) 122/159bpm 151cal 17.76/22.69mph 2) 5m - 15:08(3:02/m) 142/163bpm 178cal 19.81/34.21mph 3) 5m - 12:54(2:35/m) 150/168bpm 163cal 23.26/37.97mph 4) 5m - 15:09(3:02/m) 144/157bpm 149cal 19.81/33.31mph 5) 5m - 18:45(3:45/m) 143/166bpm 169cal 16.01/31.66mph 6) 5m - 15:18(3:04/m) 136/157bpm 103cal 19.61/31.14mph 7) 5m - 14:44(2:57/m) 148/160bpm 154cal 20.36/25.9mph 8) 5m - 16:18(3:16/m) 126/148bpm 66cal 18.41/32mph 9) 5m - 15:38(3:08/m) 133/152bpm 99cal 19.18/22.65mph 10) 5m - 15:17(3:03/m) 146/161bpm 154cal 19.63/25.86mph 11) 2.23m - 9:27(4:14/m) 134/157bpm 65cal 14.18/25.84mph Add a comment	0.9mi, 25:59 Swimming - General Split Summary === 1) 0.09m - 2:44(29:21/m) 36cal 29/rpm 2.04/3.17mph 2) 0.03m - 51(27:21/m) 12cal 27/rpm 2.19/2.39mph 3) 0.03m - 56(29:59/m) 12cal 27/rpm 2/2.1mph 4) 0.03m - 54(28:58/m) 12cal 27/rpm 2.07/2.14mph 5) 0.06m - 1:48(29:02/m) 24cal 28/rpm 2.07/2.17mph 6) 0.03m - 54(29:05/m) 12cal 27/rpm 2.06/2.11mph 7) 0.03m - 51(27:29/m) 12cal 28/rpm 2.18/2.4mph 8) 0.03m - 55(29:18/m) 12cal 30/rpm 2.05/2.12mph 9) 0.03m - 55(29:39/m) 12cal 28/rpm 2.02/2.19mph 10) 0.03m - 54(29:05/m) 12cal 28/rpm 2.06/2.23mph 11) 0.06m - 1:53(30:13/m) 24cal 29/rpm 1.98/2.12mph 12) 0.05m - 1:26(30:52/m) 18cal 25/rpm 1.94/2.13mph 13) 0.02m - 26(27:36/m) 6cal 26/rpm 2.17/2.17mph 14) 0.06m - 1:47(28:34/m) 24cal 29/rpm 2.1/2.58mph 15) 0.03m - 53(28:25/m) 12cal 25/rpm 2.11/2.19mph 16) 0.02m - 22(24:02/m) 6cal 24/rpm 2.5/2.5mph 17) 0.05m - 1:24(29:58/m) 18cal 28/rpm 2/2.09mph 18) 0.03m - 53(28:24/m) 12cal 31/rpm 2.11/2.2mph 19) 0.03m - 56(29:49/m) 12cal 27/rpm 2.01/2.05mph 20) 0.03m - 55(29:35/m) 12cal 27/rpm 2.03/2.15mph 21) 0.03m - 57(30:28/m) 12cal 29/rpm 1.97/2.14mph 22) 0.03m - 55(29:21/m) 12cal 27/rpm 2.04/2.28mph 23) 0.05m - 1:30(32:21/m) 18cal 26/rpm 1.85/2.52mph Add a comment	16.7mi, 1:02:05 Cycling - General Split Summary === 1) 2.59m - 10:00(3:52/m) 112/129bpm 110cal 87/94rpm 184/222W 15.54/19.81mph 2) 0.95m - 3:00(3:09/m) 141/150bpm 52cal 97/100rpm 293/342W 19.01/19.7mph 3) 0.46m - 2:00(4:21/m) 135/151bpm 19cal 77/99rpm 161/306W 13.8/19.41mph 4) 0.95m - 3:00(3:09/m) 141/154bpm 53cal 91/99rpm 297/322W 19.02/20.68mph 5) 0.47m - 2:00(4:17/m) 138/155bpm 19cal 82/92rpm 166/294W 14.02/19.39mph 6) 0.95m - 3:00(3:09/m) 145/156bpm 52cal 90/95rpm 294/363W 19.07/20mph 7) 0.47m - 2:00(4:14/m) 140/156bpm 20cal 82/89rpm 169/276W 14.16/18.37mph 8) 0.97m - 3:00(3:06/m) 147/157bpm 54cal 92/95rpm 304/374W 19.33/19.91mph 9) 0.48m - 2:00(4:12/m) 138/157bpm 20cal 83/89rpm 171/270W 14.26/18.74mph 10) 0.97m - 3:00(3:06/m) 148/158bpm 54cal 92/99rpm 303/397W 19.32/20.83mph 11) 0.47m - 2:00(4:15/m) 141/158bpm 19cal 82/91rpm 167/295W 14.1/19.1mph 12) 0.96m - 3:00(3:07/m) 149/159bpm 54cal 91/95rpm 300/365W 19.23/19.97mph 13) 0.46m - 2:00(4:23/m) 140/159bpm 19cal 80/91rpm 160/293W 13.71/19.33mph 14) 0.96m - 3:00(3:07/m) 148/158bpm 53cal 91/94rpm 300/380W 19.22/19.79mph 15) 0.45m - 2:00(4:25/m) 142/159bpm 18cal 79/92rpm 155/311W 13.58/19.35mph 16) 0.96m - 3:00(3:07/m) 149/159bpm 54cal 91/95rpm 300/332W 19.23/19.91mph 17) 0.48m - 2:00(4:10/m) 142/159bpm 20cal 84/92rpm 174/289W 14.41/19.26mph 18) 1.25m - 5:00(4:00/m) 129/145bpm 57cal 92/102rpm 190/375W 14.98/20.04mph 19) 1.48m - 7:05(4:47/m) 111/118bpm 58cal 87/90rpm 137/157W 12.55/13mph Add a comment	24.8mi, 1:08:54 Cycling - General Split Summary === 1) 5m - 14:54(2:59/m) 125/142bpm 188cal 20.13/27.15mph 2) 5m - 13:56(2:47/m) 142/168bpm 212cal 21.52/36.57mph 3) 5m - 13:27(2:41/m) 150/173bpm 213cal 22.3/37.01mph 4) 5m - 12:58(2:36/m) 152/165bpm 212cal 23.14/36.76mph 5) 4.77m - 13:39(2:52/m) 144/168bpm 165cal 20.96/31.12mph Add a comment 3.3mi, 28:18 Cycling - General Split Summary === 1) 3.29m - 28:18(8:36/m) 134cal 6.98/12.59mph Add a comment 0.8mi, 23:04 Swimming - General Split Summary === 1) 0.19m - 5:40(30:22/m) 72cal 26/rpm 1.98/2.09mph 2) 0.19m - 5:50(31:16/m) 72cal 28/rpm 1.92/2.12mph 3) 0.19m - 5:45(30:49/m) 72cal 29/rpm 1.95/2.04mph 4) 0.19m - 5:50(31:18/m) 72cal 29/rpm 1.92/2.1mph Add a comment	2.9mi, 26:37 Cycling - General Split Summary === 1) 2.9m - 26:37(9:10/m) 100/141bpm 145cal 6.54/11.33mph Add a comment 20mi, 58:48 Cycling - General Split Summary === 1) 5m - 14:55(2:59/m) 135/156bpm 144cal 74/102rpm 161/531W 20.11/29.39mph 2) 5m - 13:49(2:46/m) 146/164bpm 145cal 78/107rpm 176/699W 21.72/29.97mph 3) 5m - 16:16(3:15/m) 150/164bpm 168cal 77/105rpm 172/556W 18.44/35.59mph 4) 5m - 13:45(2:45/m) 153/169bpm 142cal 80/106rpm 172/848W 21.81/32.21mph 5) 0.02m - 3(2:27/m) 155/155bpm 80/106rpm 24.45/23.38mph Add a comment	-
Sat 1st Aug Aug 1	Sun 2nd Aug Aug 2	Mon 3rd Aug Aug 3	Tue 4th Aug Aug 4	Wed 5th Aug Aug 5	Thu 6th Aug Aug 6	Fri 7th Aug Aug 7
5.4mi, 52:51 Cycling - General Split Summary === 1) 5.43m - 52:51(9:44/m) 257cal 6.16/16.64mph Add a comment 23.1mi, 1:16:39 Cycling - General Split Summary === 1) 5m - 17:15(3:27/m) 131/157bpm 231cal 17.39/32.27mph 2) 5m - 16:23(3:17/m) 145/161bpm 250cal 18.32/32.69mph 3) 5m - 16:46(3:21/m) 132/153bpm 206cal 17.9/34.96mph 4) 5m - 17:56(3:35/m) 146/164bpm 275cal 16.72/32.42mph 5) 3.14m - 8:20(2:39/m) 133/150bpm 84cal 22.65/33.98mph Add a comment	-	7.9mi, 1:46:19 Cross-Training - Walking Split Summary === 1) 7.92m - 1:46:19(13:26/m) 99/142bpm 659cal 22/112rpm 4.47/56.36mph Add a comment 1.5mi, 11:00 Running - General Split Summary === 1) 1m - 7:33(7:33/m) 138/153bpm 107cal 7.94/9.27mph 2) 0.48m - 3:27(7:10/m) 147/151bpm 55cal 8.38/9.04mph Add a comment 11.4mi, 51:26 Cycling - General Split Summary === 1) 11.37m - 51:26(4:31/m) 129/166bpm 590cal 13.26/29.18mph Add a comment	-	5.3mi, 39:19 Running - General Split Summary === 1) 1m - 8:43(8:43/m) 141/148bpm 131cal 6.88/8.33mph 2) 1m - 7:43(7:43/m) 152/161bpm 131cal 7.77/8.22mph 3) 1m - 7:19(7:19/m) 156/164bpm 126cal 8.21/9.06mph 4) 1m - 6:57(6:57/m) 161/165bpm 125cal 8.63/8.81mph 5) 1m - 6:50(6:50/m) 167/179bpm 127cal 8.78/9.6mph 6) 0.26m - 1:46(6:43/m) 164/166bpm 32cal 8.92/8.93mph Add a comment	8.8mi, 38:12 Cycling - General Split Summary === 1) 5m - 22:48(4:34/m) 123/159bpm 221cal 13.16/28.61mph 2) 3.82m - 15:24(4:02/m) 113/155bpm 103cal 14.87/31.66mph Add a comment	-
Sat 8th Aug Aug 8	Sun 9th Aug Aug 9	Mon 10th Aug Aug 10	Tue 11th Aug Aug 11	Wed 12th Aug Aug 12	Thu 13th Aug Aug 13	Fri 14th Aug Aug 14
44mi, 2:09:39 Cycling - General Split Summary === 1) 5m - 14:23(2:53/m) 136/158bpm 114cal 74/100rpm 132/581W 20.87/29.26mph 2) 5m - 15:08(3:02/m) 144/164bpm 136cal 74/92rpm 150/504W 19.83/30.24mph 3) 5m - 14:37(2:55/m) 139/159bpm 107cal 75/96rpm 122/621W 20.53/27.47mph 4) 5m - 16:57(3:23/m) 145/170bpm 138cal 71/94rpm 136/427W 17.7/23.61mph 5) 5m - 15:04(3:01/m) 145/170bpm 124cal 70/100rpm 138/678W 19.92/37.95mph 6) 5m - 12:52(2:34/m) 138/159bpm 74cal 71/94rpm 97/544W 23.32/28.91mph 7) 5m - 15:08(3:02/m) 132/159bpm 95cal 69/100rpm 105/784W 19.83/32.54mph 8) 5m - 14:33(2:55/m) 135/164bpm 97cal 69/105rpm 112/545W 20.61/26.19mph 9) 4.02m - 10:59(2:44/m) 145/161bpm 94cal 78/97rpm 143/597W 21.99/28.76mph Add a comment 0.9mi, 42:46 Swimming - General Split Summary === 1) 0.28m - 8:04(28:24/m) 114cal 31/36rpm 2.11/5.59mph 2) 0.28m - 10:11(35:49/m) 116cal 32/42rpm 1.68/9.71mph 3) 0.28m - 7:30(26:24/m) 118cal 32/42rpm 2.27/11.03mph 4) 0.04m - 17:01(7:01:00/m) 25cal 31/42rpm 0.14/8.91mph Add a comment	2.8mi, 19:35 Running - General Split Summary === 1) 1m - 7:15(7:15/m) 142/151bpm 111cal 8.27/8.62mph 2) 1m - 7:01(7:01/m) 155/171bpm 120cal 8.55/9.14mph 3) 0.77m - 5:18(6:50/m) 167/171bpm 99cal 8.77/9.35mph Add a comment 38.3mi, 2:01:27 Cycling - General Split Summary === 1) 5m - 16:10(3:14/m) 126/148bpm 205cal 18.56/28.74mph 2) 5m - 17:52(3:34/m) 132/157bpm 223cal 16.79/31.43mph 3) 5m - 13:54(2:47/m) 148/160bpm 221cal 21.57/36.57mph 4) 5m - 16:11(3:14/m) 130/159bpm 148cal 18.55/32.52mph 5) 5m - 17:05(3:25/m) 124/143bpm 121cal 17.56/26.65mph 6) 5m - 15:26(3:05/m) 126/142bpm 133cal 19.45/37.42mph 7) 5m - 15:40(3:08/m) 118/138bpm 83cal 19.14/23.13mph 8) 3.29m - 9:08(2:47/m) 136/150bpm 125cal 21.59/27.89mph Add a comment	2.8mi, 8:49 Cycling - General Split Summary === 1) 2.8m - 8:49(3:09/m) 116/132bpm 76cal 19.07/23.4mph Add a comment	5.9mi, 46:41 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 127/143bpm 102cal 7.32/8.33mph 2) 0.05m - 26(8:38/m) 123/141bpm 4cal 6.94/7.56mph 3) 0.49m - 3:00(6:06/m) 130/143bpm 36cal 9.82/10.73mph 4) 0.11m - 1:00(9:10/m) 138/143bpm 13cal 6.55/7.06mph 5) 0.32m - 2:00(6:20/m) 139/145bpm 28cal 9.47/9.91mph 6) 0.1m - 1:00(9:41/m) 141/149bpm 14cal 6.2/7.49mph 7) 0.16m - 1:00(6:08/m) 151/157bpm 16cal 9.77/10.18mph 8) 0.11m - 2:00(17:28/m) 135/159bpm 22cal 3.43/10.16mph 9) 0.51m - 3:00(5:53/m) 145/150bpm 44cal 10.21/10.71mph 10) 0.06m - 1:00(17:13/m) 143/150bpm 14cal 3.49/10.04mph 11) 0.32m - 2:00(6:10/m) 149/158bpm 31cal 9.73/10.71mph 12) 0.08m - 1:00(13:05/m) 135/145bpm 11cal 4.59/9.87mph 13) 0.18m - 1:00(5:40/m) 144/149bpm 13cal 10.59/10.96mph 14) 0.09m - 2:00(23:26/m) 140/159bpm 25cal 2.56/10.69mph 15) 0.47m - 3:00(6:22/m) 144/155bpm 40cal 9.42/10.62mph 16) 0.06m - 1:00(17:27/m) 146/156bpm 14cal 3.44/9.93mph 17) 0.32m - 2:00(6:12/m) 154/160bpm 32cal 9.68/10.23mph 18) 0.07m - 1:00(13:44/m) 148/155bpm 14cal 4.37/9.71mph 19) 0.17m - 1:00(6:02/m) 152/154bpm 15cal 9.94/10.56mph 20) 0.12m - 2:00(16:21/m) 151/161bpm 29cal 3.67/10.23mph 21) 0.47m - 3:00(6:20/m) 152/160bpm 46cal 9.46/10.6mph 22) 0.06m - 1:00(15:55/m) 142/151bpm 11cal 3.77/6.68mph 23) 0.33m - 2:00(6:09/m) 153/157bpm 30cal 9.76/10.21mph 24) 0.07m - 1:00(13:34/m) 157/164bpm 16cal 4.42/9.54mph 25) 0.16m - 1:00(6:04/m) 167/171bpm 18cal 9.88/11mph 26) 0.01m - 3(5:25/m) 162/162bpm 11.08/10.02mph Add a comment	-	3.2mi, 34:24 Cycling - General Split Summary === 1) 3.24m - 34:24(10:38/m) 110/150bpm 227cal 5.65/15.24mph Add a comment	-

2017	Distance	Date	Result	WAVA
Victoria parkrun, Glasgow	5km	29 Jul	17:50	76.38%
Bournemouth parkrun	5km	10 Jun	18:11	74.91%
Poole Festival Of Running 10k	10km	4 Jun	37:39	73.61%
2016	Distance	Date	Result	WAVA
Bournemouth 10	10mi	28 Feb	1:03:30	72.13%
2015	Distance	Date	Result	WAVA
Bournemouth parkrun	5km	19 Sep	18:10	74.03%
Littledown 5	5mi	13 Sep	30:16	73.45%
Poole Festival of Running 10k	10km	7 Jun	36:50	76.00%
Poole parkrun	5km	2 May	18:01	74.11%
2014	Distance	Date	Result	WAVA
Bournemouth Parkrun	5km	10 May	18:46	71.14%
Poole Parkrun	5km	3 May	18:26	71.93%
Lytchett 10	10mi	16 Feb	1:07:01	66.30%
2013	Distance	Date	Result	WAVA
Christmas 10k Christchurch	10km	8 Dec	39:50	67.96%
Littledown 5	5mi	15 Sep	32:04	67.66%
2012	Distance	Date	Result	WAVA
Poole Parkrun	5km	17 Nov	19:00	69.35%
Great South Run	10mi	28 Oct	1:07:29	65.62%
Hoburne 5	5mi	7 Oct	31:38	68.27%
Poole Runners-Winter Series 5k Time Trials (1)	5km	5 Oct	18:54	69.72%
London Marathon	26.2mi	22 Apr	3:17:44	62.35%
Mad March 20	20mi	11 Mar	2:28:15	61.80%
Lytchett 10	10mi	19 Feb	1:05:13	67.72%
Blackmore Vale Half-Marathon	13.1mi	5 Feb	1:26:58	67.31%
milborne 10 (9.79miles)	9.79mi	8 Jan	1:05:11	66.33%
2011	Distance	Date	Result	WAVA
Great South Run	10mi	30 Oct	1:09:19	63.71%
Littledown 5	5mi	18 Sep	32:22	66.46%
Swanage Half Marathon	13.1mi	16 Jul	1:37:52	59.82%
Nigel Barge 10K Memorial Road Race and 3K Junior Race	10km	5 Mar	39:08	68.50%
Lytchett 10	10mi	20 Feb	1:08:22	64.47%
Poole Runners-Winter Series 5k time trials (4)	5km	21 Jan	18:45	69.62%
milborne 10 (9.79miles)	9.79mi	9 Jan	1:08:30	63.00%
2010	Distance	Date	Result	WAVA
Boscombe 10K	10km	28 Nov	39:57	67.10%
AECC Dashback	10km	7 Nov	41:36	64.44%
Poole Runners-Winter Series 5k Time Trials (1)	5km	15 Oct	18:48	69.44%
Glasgow parkrun	5km	28 Aug	18:52	69.19%
Portland 10	10mi	4 Jul	1:10:58	62.11%
Poole Festival of Running 10k	10km	6 Jun	41:29	64.62%
Bournemouth Bay 10k	10km	28 Mar	41:46	64.07%
Poole Runners-Winter Series 5k Time Trials (4)	5km	29 Jan	19:30	66.70%
2009	Distance	Date	Result	WAVA
Polaroid Series - Vale of Leven 10K	10km	14 Jun	41:17	64.82%
Poole Festival of Running 10k	10km	7 Jun	40:27	66.15%
London Marathon	26.2mi	26 Apr	3:54:38	52.40%
Balloch to Clydebank Half-Marathon	13.1mi	8 Mar	1:31:59	63.47%
Poole Runners Winter Series 5k Time Trials (6)	5km	6 Mar	19:19	67.14%
Mad March Pukka 20	20mi	1 Mar	2:30:57	60.53%
Blackmore Vale Half-Marathon	13.1mi	1 Feb	1:36:24	60.56%
Milborne 10	10mi	11 Jan	1:10:02	62.83%
Nigel Barge Memorial 10K	10km	3 Jan	40:12	66.49%
2008	Distance	Date	Result	WAVA
Poole Runners Winter Series 5k Time Trials (2)	5km	28 Nov	19:37	66.11%
Boscombe 10K	10km	23 Nov	42:30	62.89%
Poole Runners Winter Series 5k Time Trials (1)	5km	17 Oct	19:26	66.73%
Chichester Priory 10K -18th	10km	12 Oct	41:56	63.74%
Littledown '5'	5mi	28 Sep	32:59	64.74%
Great Scottish Run Half Marathon	13.1mi	7 Sep	1:33:52	62.20%
Garscube Club 5 mile Championship	5mi	24 Jul	31:49	67.11%
Portland 10	10mi	6 Jul	1:09:18	63.49%
Sway 5	5mi	29 Jun	33:30	63.74%
Polaroid Series - Vale of Leven 10K	10km	15 Jun	40:27	66.08%
D Day 10k	10km	4 Jun	41:16	64.77%
Poole 10k	10km	1 Jun	41:12	64.87%
London Marathon	26.2mi	13 Apr	3:36:02	56.91%
Mad March 20	20mi	2 Mar	2:38:01	57.83%
Milborne 10	9.79mi	13 Jan	1:10:09	61.41%
Nigel Barge Memorial 10K	10km	5 Jan	40:42	65.64%
2007	Distance	Date	Result	WAVA
Glasgow University 5 Mile Road Race	5mi	17 Nov	32:41	65.27%
Hoburne 5	5mi	7 Oct	34:29	61.86%
LITTLEDOWN 5	5mi	23 Sep	34:42	61.48%
Polaroid Series - Dumbarton 10K	10km	7 Jun	40:27	66.05%
2006	Distance	Date	Result	WAVA
Great Scottish Run 10K	10km	3 Sep	40:00	66.79%
2004	Distance	Date	Result	WAVA
Great Scottish Run Half Marathon	13.1mi	22 Aug	1:46:52	54.63%

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