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pconsani M40

About

Race Times

All Races

Mileage

Training

Bournemouth AC, Garscube Harriers

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Races
68
Miles
2046
Miles
95
Miles
7129
WAVA
76.54%
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	76.54				19:26 66.67	19:19 67.10	18:48 69.42	18:45 69.60	18:54 69.73		18:26 71.93	18:01 74.11		17:50 76.54
5mi	10	30:16 6:03/mi	73.45			32:41 65.43	31:49 67.37			32:22 66.95	31:38 68.87	32:04 68.35		30:16 73.45
10km	19	36:50 5:56/mi	76.00		40:00 67.19	40:27 66.54	40:27 66.70	40:12 67.11	39:57 67.99	39:08 69.41		39:50 69.28		36:50 76.00		37:39 75.46
10mi	9	1:03:30 6:21/mi	72.13				1:09:18 64.12		1:10:58 62.82	1:08:22 65.21	1:05:13 68.60		1:07:01 67.41		1:03:30 72.13
13.1mi	6	1:26:58 6:38/mi	68.36	1:46:52 55.44			1:33:52 63.09	1:31:59 64.38		1:37:52 60.75	1:26:58 68.36
20mi	3	2:28:15 7:25/mi	62.50				2:38:01 58.63	2:30:57 61.35			2:28:15 62.50
26.2mi	3	3:17:44 7:33/mi	63.17				3:36:02 57.85	3:54:38 53.25			3:17:44 63.17

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	7.4	10.3	9.3	9.6	8.3	9.6	10.6	2	0.7	3.2	1.3	2.6	75
2019	42	70	64	55	71	108	107	77	17	25	24	39	700
2019	446	489	746	681	731	583	687	478	213	238	63	61	5416
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 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
27.7mi, 1:30:33 Cycling - General Split Summary === 1) 5m - 16:01(3:12/m) 130/155bpm 137cal 70/98rpm 142/464W 18.73/28.51mph 2) 5m - 19:10(3:50/m) 130/165bpm 165cal 74/100rpm 144/436W 15.65/27.03mph 3) 5m - 17:08(3:26/m) 132/161bpm 130cal 70/97rpm 127/688W 17.52/27.15mph 4) 5m - 15:15(3:03/m) 135/172bpm 122cal 73/98rpm 134/676W 19.67/37.01mph 5) 5m - 15:34(3:07/m) 135/169bpm 126cal 75/111rpm 135/550W 19.27/26.68mph 6) 2.7m - 7:25(2:45/m) 158/168bpm 63cal 76/102rpm 144/649W 21.87/28.03mph Add a comment	8.9mi, 1:21:13 Cycling - General Split Summary === 1) 8.86m - 1:21:13(9:10/m) 528cal 6.55/15.78mph Add a comment	-	-	-	6mi, 43:47 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 131/149bpm 105cal 7.5/8.1mph 2) 1m - 7:01(7:01/m) 150/156bpm 115cal 8.54/8.87mph 3) 1m - 7:28(7:28/m) 168/175bpm 139cal 8.04/8.7mph 4) 1m - 7:01(7:01/m) 158/172bpm 118cal 8.55/8.95mph 5) 1m - 7:01(7:01/m) 162/174bpm 122cal 8.55/9.02mph 6) 1m - 7:14(7:14/m) 158/167bpm 116cal 8.3/9.08mph 7) 0.01m - 3(5:32/m) 163/163bpm 10.84/9.06mph Add a comment	-
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
-	-	1.3mi, 56:13 Swimming - General Split Summary === 1) 0.06m - 1:39(26:29/m) 24cal 29/rpm 2.27/2.3mph 2) 0.03m - 51(27:29/m) 12cal 28/rpm 2.18/2.23mph 3) 0m - 12(/m) 4) 0.03m - 45(24:11/m) 12cal 28/rpm 2.48/2.52mph 5) 0.06m - 1:44(27:57/m) 24cal 29/rpm 2.15/2.22mph 6) 0m - 25(/m) 7) 0.09m - 2:54(31:02/m) 36cal 27/rpm 1.93/2.03mph 8) 0m - 58(/m) 9) 0.06m - 2:57(47:25/m) 29cal 22/rpm 2.02/2.84mph 10) 0m - 10(/m) 11) 0.03m - 58(31:06/m) 18cal 19/rpm 1.93/2.1mph 12) 0m - 31(/m) 13) 0.09m - 2:35(27:40/m) 36cal 28/rpm 2.17/2.21mph 14) 0m - 28(/m) 15) 0.06m - 1:48(28:58/m) 24cal 28/rpm 2.07/2.22mph 16) 0m - 25(/m) 17) 0.03m - 51(27:11/m) 12cal 30/rpm 2.21/2.27mph 18) 0m - 1:32(/m) 19) 0.17m - 5:17(30:52/m) 72cal 21/rpm 1.94/3.52mph 20) 0m - 1:03(/m) 21) 0.06m - 2:32(40:53/m) 28cal 22/rpm 1.71/2.89mph 22) 0m - 44(/m) 23) 0.02m - 47(50:54/m) 6cal 16/rpm 1.18/1.18mph 24) 0m - 10(/m) 25) 0.02m - 47(49:59/m) 7cal 18/rpm 1.2/1.2mph 26) 0m - 11(/m) 27) 0.02m - 47(50:29/m) 7cal 17/rpm 1.19/1.19mph 28) 0m - 1:08(/m) 29) 0.06m - 1:59(31:49/m) 24cal 20/rpm 1.89/2.37mph 30) 0m - 26(/m) 31) 0.06m - 2:01(32:34/m) 24cal 21/rpm 1.84/2.31mph 32) 0m - 18(/m) 33) 0.12m - 4:14(34:04/m) 48cal 22/rpm 1.76/2.27mph 34) 0m - 50(/m) 35) 0.06m - 1:51(29:41/m) 24cal 28/rpm 2.02/2.19mph 36) 0m - 31(/m) 37) 0.06m - 1:53(30:16/m) 24cal 28/rpm 1.98/2.18mph 38) 0m - 48(/m) 39) 0.06m - (8/m) 40) 0m - 56(/m) 41) 0.06m - 36(9:43/m) 42) 0m - 4:41(/m) Add a comment	-	-	3.5mi, 26:49 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 141/147bpm 122cal 7.32/7.89mph 2) 1m - 7:33(7:33/m) 155/164bpm 130cal 7.95/8.29mph 3) 1m - 7:21(7:21/m) 148/158bpm 112cal 8.17/8.39mph 4) 0.51m - 3:43(7:20/m) 145/150bpm 51cal 8.18/8.54mph Add a comment	-
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
-	3.1mi, 22:23 Running - General Split Summary === 1) 1m - 7:32(7:32/m) 149/155bpm 124cal 7.97/8.25mph 2) 1m - 7:14(7:14/m) 156/164bpm 126cal 8.29/8.68mph 3) 1m - 7:18(7:18/m) 158/162bpm 128cal 8.23/8.83mph 4) 0.05m - 20(6:39/m) 160/160bpm 5cal 9.03/8.75mph Add a comment 22.5mi, 1:13:54 Cycling - General Split Summary === 1) 5m - 17:52(3:34/m) 126/156bpm 222cal 82/100rpm 207/416W 16.8/22.69mph 2) 5m - 17:59(3:36/m) 148/164bpm 234cal 85/108rpm 217/407W 16.68/28.64mph 3) 5m - 14:23(2:53/m) 149/167bpm 181cal 84/107rpm 210/506W 20.86/37.24mph 4) 5m - 15:18(3:04/m) 146/166bpm 190cal 84/108rpm 207/615W 19.6/27.68mph 5) 2.45m - 8:22(3:25/m) 151/167bpm 90cal 78/106rpm 180/588W 17.56/27.47mph Add a comment	1.4mi, 53:42 Swimming - General Split Summary === 1) 0.06m - 1:39(26:40/m) 24cal 28/rpm 2.25/2.92mph 2) 0m - 29(/m) 3) 0.19m - 5:24(29:01/m) 72cal 28/rpm 2.07/2.3mph 4) 0m - 1:22(/m) 5) 0.03m - 58(31:07/m) 12cal 20/rpm 1.93/2.55mph 6) 0m - 14(/m) 7) 0.02m - 26(28:15/m) 6cal 23/rpm 2.13/2.13mph 8) 0.08m - 2:43(35:03/m) 34cal 21/rpm 1.71/2.76mph 9) 0m - 47(/m) 10) 0.06m - 2:00(32:17/m) 29cal 21/rpm 1.86/2.93mph 11) 0m - 30(/m) 12) 0.12m - 3:41(29:35/m) 48cal 29/rpm 2.03/2.18mph 13) 0m - 48(/m) 14) 0.05m - 1:52(40:07/m) 21cal 22/rpm 1.95/2.04mph 15) 0m - 5(/m) 16) 0.05m - 1:42(36:20/m) 21cal 22/rpm 2.13/2.62mph 17) 0m - 43(/m) 18) 0.06m - 1:43(27:30/m) 24cal 29/rpm 2.18/2.3mph 19) 0m - 20(/m) 20) 0.06m - 1:45(28:16/m) 24cal 30/rpm 2.12/2.23mph 21) 0m - 19(/m) 22) 0.06m - 1:46(28:31/m) 24cal 28/rpm 2.1/2.23mph 23) 0m - 1:06(/m) 24) 0.03m - 44(23:36/m) 12cal 25/rpm 2.54/2.71mph 25) 0m - 19(/m) 26) 0.03m - 45(23:53/m) 12cal 26/rpm 2.51/2.84mph 27) 0m - 14(/m) 28) 0.03m - 48(25:50/m) 12cal 29/rpm 2.32/2.42mph 29) 0m - 15(/m) 30) 0.03m - 49(26:21/m) 12cal 28/rpm 2.28/2.33mph 31) 0m - 14(/m) 32) 0.03m - 50(26:34/m) 12cal 29/rpm 2.26/2.26mph 33) 0m - 12(/m) 34) 0.03m - 50(26:52/m) 12cal 30/rpm 2.23/2.27mph 35) 0m - 1:26(/m) 36) 0.12m - 3:34(28:43/m) 48cal 29/rpm 2.09/2.37mph 37) 0m - 34(/m) 38) 0.12m - 3:37(29:07/m) 48cal 29/rpm 2.06/2.18mph 39) 0m - 32(/m) 40) 0.12m - 3:39(29:18/m) 48cal 29/rpm 2.05/2.32mph 41) 0m - 31(/m) 42) 0.03m - 1:28(47:20/m) 15cal 16/rpm 1.27/1.64mph Add a comment 3.3mi, 25:05 Running - General Split Summary === 1) 1m - 7:58(7:58/m) 136/150bpm 126cal 7.53/8.16mph 2) 1m - 7:40(7:40/m) 144/153bpm 112cal 7.83/8.25mph 3) 1m - 7:07(7:07/m) 149/158bpm 111cal 8.42/9.12mph 4) 0.33m - 2:20(7:05/m) 144/158bpm 31cal 8.48/8.75mph Add a comment	3.1mi, 24:44 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 139/153bpm 123cal 7.15/7.78mph 2) 1m - 7:42(7:42/m) 154/164bpm 131cal 7.8/8.22mph 3) 1m - 7:44(7:44/m) 160/165bpm 137cal 7.76/8.08mph 4) 0.12m - 55(7:28/m) 161/163bpm 16cal 8.03/7.78mph Add a comment	3.3mi, 25:24 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 140/158bpm 121cal 7.27/7.51mph 2) 1m - 7:37(7:37/m) 152/160bpm 125cal 7.89/8.47mph 3) 1m - 7:12(7:12/m) 165/173bpm 131cal 8.34/8.85mph 4) 0.33m - 2:20(7:00/m) 165/169bpm 43cal 8.58/8.89mph Add a comment	3.3mi, 24:06 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 132/151bpm 104cal 7.64/8.29mph 2) 1m - 7:11(7:11/m) 147/163bpm 112cal 8.35/9.14mph 3) 1m - 6:53(6:53/m) 154/165bpm 114cal 8.72/9.18mph 4) 0.33m - 2:11(6:37/m) 154/159bpm 35cal 9.08/9.18mph Add a comment	3.3mi, 24:08 Running - General Split Summary === 1) 1m - 7:38(7:38/m) 148/163bpm 122cal 7.87/8.2mph 2) 1m - 7:14(7:14/m) 152/161bpm 119cal 8.29/9mph 3) 1m - 6:59(6:59/m) 158/165bpm 120cal 8.6/8.93mph 4) 0.33m - 2:18(7:03/m) 156/165bpm 38cal 8.51/8.97mph Add a comment 9.9mi, 25:01 Cycling - General Split Summary === 1) 5m - 13:17(2:39/m) 116/145bpm 148cal 89/100rpm 186/286W 22.58/26.51mph 2) 4.85m - 11:44(2:25/m) 134/156bpm 171cal 92/103rpm 243/388W 24.8/29.14mph Add a comment
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
3.1mi, 21:03 Running - General Split Summary === 1) 1m - 7:14(7:14/m) 146/154bpm 114cal 8.3/8.62mph 2) 1m - 6:46(6:46/m) 157/165bpm 117cal 8.86/9.35mph 3) 1m - 6:41(6:41/m) 164/167bpm 121cal 8.98/9.25mph 4) 0.06m - 22(6:14/m) 165/167bpm 6cal 9.64/9.33mph Add a comment 28.1mi, 1:37:31 Cycling - General Split Summary === 1) 5m - 16:17(3:15/m) 122/149bpm 133cal 74/97rpm 136/491W 18.42/28.61mph 2) 5m - 17:21(3:28/m) 128/160bpm 154cal 75/101rpm 149/606W 17.3/32.29mph 3) 5m - 16:37(3:19/m) 135/169bpm 141cal 74/107rpm 142/523W 18.06/28.14mph 4) 5m - 16:41(3:20/m) 129/163bpm 132cal 74/111rpm 133/870W 17.99/37.67mph 5) 5m - 17:59(3:36/m) 115/134bpm 115cal 77/101rpm 107/520W 16.69/24.82mph 6) 3.09m - 12:38(4:05/m) 115/135bpm 86cal 69/104rpm 114/643W 14.67/21.98mph Add a comment 0.9mi, 2:49 Cycling - General Split Summary === 1) 0.9m - 2:49(3:07/m) 133/140bpm 43cal 19.28/21.35mph Add a comment	3mi, 23:37 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 143/159bpm 126cal 7.41/7.85mph 2) 1m - 7:36(7:36/m) 154/164bpm 130cal 7.9/8.33mph 3) 1m - 7:42(7:42/m) 159/163bpm 137cal 7.8/8.22mph 4) 0.03m - 13(6:45/m) 159/160bpm 4cal 8.88/8.43mph Add a comment	1.2mi, 59:27 Swimming - General Split Summary === 1) 0.06m - 1:47(28:42/m) 24cal 27/rpm 2.09/2.58mph 2) 0.16m - 4:12(27:03/m) 74cal 21/rpm 2.22/3.89mph 3) 0m - 20(/m) 4) 0.08m - 2:46(35:35/m) 37cal 16/rpm 1.69/2.49mph 5) 0m - 7(/m) 6) 0.06m - 1:45(28:09/m) 24cal 22/rpm 2.13/2.66mph 7) 0m - 5(/m) 8) 0.03m - 47(25:15/m) 15cal 17/rpm 2.38/3.21mph 9) 0m - 11(/m) 10) 0.02m - 48(51:55/m) 6cal 20/rpm 1.16/1.16mph 11) 0m - 11(/m) 12) 0.02m - 49(53:02/m) 6cal 30/rpm 1.97/1.97mph 13) 0m - 11(/m) 14) 0.06m - 1:28(23:28/m) 24cal 26/rpm 2.56/2.74mph 15) 0m - 3:21(/m) 16) 0.03m - 1:07(36:12/m) 17) 0m - 18(/m) 18) 0.03m - 1:07(36:09/m) 19) 0m - 10(/m) 20) 0.06m - 1:37(25:55/m) 24cal 27/rpm 2.32/2.45mph 21) 0m - 16(/m) 22) 0.06m - 3:07(50:08/m) 23) 0m - 11(/m) 24) 0.06m - 1:38(26:20/m) 24cal 27/rpm 2.28/2.36mph 25) 0m - 44(/m) 26) 0.06m - 2:54(46:36/m) 27cal 15/rpm 1.29/1.81mph 27) 0m - 16(/m) 28) 0.06m - 1:37(26:09/m) 24cal 26/rpm 2.3/2.36mph 29) 0m - 1:32(/m) 30) 0.06m - 1:40(26:50/m) 24cal 29/rpm 2.24/2.37mph 31) 0m - 23(/m) 32) 0.06m - 1:45(28:05/m) 24cal 28/rpm 2.14/2.28mph 33) 0m - 19(/m) 34) 0.06m - 1:43(27:32/m) 24cal 27/rpm 2.18/2.32mph 35) 0m - 17(/m) 36) 0.06m - 1:46(28:22/m) 24cal 29/rpm 2.11/2.25mph 37) 0m - 1:07(/m) 38) 0.02m - 54(57:59/m) 6cal 22/rpm 1.68/1.68mph 39) 0m - 1:06(/m) 40) 0.03m - 1:32(49:27/m) 12cal 38/rpm 2.15/2.34mph 41) 0m - 3(/m) 42) 0.05m - 2:27(52:28/m) 19cal 26/rpm 2.03/2.24mph 43) 0m - 9:05(/m) Add a comment 3.3mi, 25:14 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 138/163bpm 120cal 7.33/7.78mph 2) 1m - 7:32(7:32/m) 154/164bpm 129cal 7.97/8.62mph 3) 1m - 7:14(7:14/m) 156/165bpm 124cal 8.29/8.7mph 4) 0.32m - 2:17(7:09/m) 158/164bpm 39cal 8.4/8.75mph Add a comment	3.3mi, 24:32 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 152/175bpm 133cal 7.45/8.04mph 2) 1m - 7:43(7:43/m) 149/165bpm 123cal 7.77/8.6mph 3) 1m - 6:54(6:54/m) 152/159bpm 111cal 8.69/9.23mph 4) 0.28m - 1:51(6:40/m) 145/155bpm 25cal 8.99/9.33mph Add a comment	3.3mi, 24:42 Running - General Split Summary === 1) 1.03m - 7:56(7:44/m) 133/143bpm 106cal 7.57/8.66mph 2) 1m - 7:36(7:36/m) 144/153bpm 115cal 7.89/8.72mph 3) 1m - 7:08(7:08/m) 155/165bpm 121cal 8.42/9mph 4) 0.34m - 2:03(6:02/m) 157/162bpm 34cal 8.96/9.23mph Add a comment	3.9mi, 28:00 Running - General Split Summary === 1) 1m - 7:50(7:50/m) 131/141bpm 102cal 7.66/8.72mph 2) 1m - 6:59(6:59/m) 149/160bpm 112cal 8.6/8.89mph 3) 1m - 7:04(7:04/m) 160/165bpm 127cal 8.49/8.72mph 4) 1.38m - 6:07(4:26/m) 155/164bpm 101cal 8.59/10.48mph Add a comment	-

2017	Distance	Date	Result	WAVA
Victoria parkrun, Glasgow	5km	29 Jul	17:50	76.54%
Bournemouth parkrun	5km	10 Jun	18:11	75.07%
Poole Festival Of Running 10k	10km	4 Jun	37:39	75.46%
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	67.41%
2013	Distance	Date	Result	WAVA
Christmas 10k Christchurch	10km	8 Dec	39:50	69.28%
Littledown 5	5mi	15 Sep	32:04	68.35%
2012	Distance	Date	Result	WAVA
Poole Parkrun	5km	17 Nov	19:00	69.37%
Great South Run	10mi	28 Oct	1:07:29	66.59%
Hoburne 5	5mi	7 Oct	31:38	68.87%
Poole Runners-Winter Series 5k Time Trials (1)	5km	5 Oct	18:54	69.73%
London Marathon	26.2mi	22 Apr	3:17:44	63.17%
Mad March 20	20mi	11 Mar	2:28:15	62.50%
Lytchett 10	10mi	19 Feb	1:05:13	68.60%
Blackmore Vale Half-Marathon	13.1mi	5 Feb	1:26:58	68.36%
milborne 10 (9.79miles)	9.79mi	8 Jan	1:05:11	67.19%
2011	Distance	Date	Result	WAVA
Great South Run	10mi	30 Oct	1:09:19	64.54%
Littledown 5	5mi	18 Sep	32:22	66.95%
Swanage Half Marathon	13.1mi	16 Jul	1:37:52	60.75%
Nigel Barge 10K Memorial Road Race and 3K Junior Race	10km	5 Mar	39:08	69.41%
Lytchett 10	10mi	20 Feb	1:08:22	65.21%
Poole Runners-Winter Series 5k time trials (4)	5km	21 Jan	18:45	69.60%
milborne 10 (9.79miles)	9.79mi	9 Jan	1:08:30	63.72%
2010	Distance	Date	Result	WAVA
Boscombe 10K	10km	28 Nov	39:57	67.99%
AECC Dashback	10km	7 Nov	41:36	65.29%
Poole Runners-Winter Series 5k Time Trials (1)	5km	15 Oct	18:48	69.42%
Glasgow parkrun	5km	28 Aug	18:52	69.17%
Portland 10	10mi	4 Jul	1:10:58	62.82%
Poole Festival of Running 10k	10km	6 Jun	41:29	65.48%
Bournemouth Bay 10k	10km	28 Mar	41:46	64.79%
Poole Runners-Winter Series 5k Time Trials (4)	5km	29 Jan	19:30	66.67%
2009	Distance	Date	Result	WAVA
Polaroid Series - Vale of Leven 10K	10km	14 Jun	41:17	65.55%
Poole Festival of Running 10k	10km	7 Jun	40:27	66.90%
London Marathon	26.2mi	26 Apr	3:54:38	53.25%
Balloch to Clydebank Half-Marathon	13.1mi	8 Mar	1:31:59	64.38%
Poole Runners Winter Series 5k Time Trials (6)	5km	6 Mar	19:19	67.10%
Mad March Pukka 20	20mi	1 Mar	2:30:57	61.35%
Blackmore Vale Half-Marathon	13.1mi	1 Feb	1:36:24	61.44%
Milborne 10	10mi	11 Jan	1:10:02	63.43%
Nigel Barge Memorial 10K	10km	3 Jan	40:12	67.11%
2008	Distance	Date	Result	WAVA
Poole Runners Winter Series 5k Time Trials (2)	5km	28 Nov	19:37	66.05%
Boscombe 10K	10km	23 Nov	42:30	63.48%
Poole Runners Winter Series 5k Time Trials (1)	5km	17 Oct	19:26	66.67%
Chichester Priory 10K -18th	10km	12 Oct	41:56	64.31%
Littledown '5'	5mi	28 Sep	32:59	64.96%
Great Scottish Run Half Marathon	13.1mi	7 Sep	1:33:52	63.09%
Garscube Club 5 mile Championship	5mi	24 Jul	31:49	67.37%
Portland 10	10mi	6 Jul	1:09:18	64.12%
Sway 5	5mi	29 Jun	33:30	63.99%
Polaroid Series - Vale of Leven 10K	10km	15 Jun	40:27	66.70%
D Day 10k	10km	4 Jun	41:16	65.38%
Poole 10k	10km	1 Jun	41:12	65.48%
London Marathon	26.2mi	13 Apr	3:36:02	57.85%
Mad March 20	20mi	2 Mar	2:38:01	58.63%
Milborne 10	9.79mi	13 Jan	1:10:09	61.98%
Nigel Barge Memorial 10K	10km	5 Jan	40:42	66.14%
2007	Distance	Date	Result	WAVA
Glasgow University 5 Mile Road Race	5mi	17 Nov	32:41	65.43%
Hoburne 5	5mi	7 Oct	34:29	62.02%
LITTLEDOWN 5	5mi	23 Sep	34:42	61.63%
Polaroid Series - Dumbarton 10K	10km	7 Jun	40:27	66.54%
2006	Distance	Date	Result	WAVA
Great Scottish Run 10K	10km	3 Sep	40:00	67.19%
2004	Distance	Date	Result	WAVA
Great Scottish Run Half Marathon	13.1mi	22 Aug	1:46:52	55.44%

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