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quofan F55

About

Race Times

All Races

Mileage

Training

Norwich Road Runners

Races
227
Miles
14399
Miles
91
Miles
13691
5k
21:30
5M
34:29
10k
44:01
10M
1:14:16
Half
1:43:09
20M
2:57:15
Mara
4:11:13

About Me

I have been running for quite a few years now & whilst i'm not running as quick as i used to i am aiming to get somehwere near it & ( after recovering from a few injuries) at least i am still running. I used to be a member of North Norfolk Beach runners & a m now a member of Norwich Road Runners. I love both the cameraderie & competitivness of running & have made some great friends over the years

Current Status

what an amazing day the london marathon is

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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
2021	62	0	0	0	0	0	0	0	0	0	0	0	62
2021	42	0	0	0	0	0	0	0	0	0	0	0	42
2020	1.1	2.2	1.8	0	0	0	0	0	0	0	0	0	5.1
2020	50	46	66	70	111	69	68	57	71	71	104	122	906
2020	143	66	153	226	181	196	223	236	168	190	111	87	1981
2019	3.1	3.9	6.1	4.5	4.7	9.9	5.5	6.8	4	0.6	1.5	0.8	51.4
2019	49	33	56	43	64	44	26	56	35	11	28	43	488
2019	124	132	117	148	159	119	187	151	148	0	86	116	1487
2018	0	0	0	1.6	1.8	1.5	2	1.5	5.6	2.5	2.2	0.4	19.1
2018	67	62	85	73	70	66	76	64	13	30	47	66	719
2018	94	86	139	133	161	122	155	129	259	211	119	114	1722
2017	91	81	67	48	109	107	84	70	107	103	82	115	1065
2017	87	89	57	80	73	99	88	80	49	88	45	66	901
2016	128	75	101	116	84	95	100	83	94	12	53	90	1032
2016	74	97	73	94	96	84	102	83	79	100	93	108	1081
2015	65	88	70	81	106	92	111	116	95	91	94	99	1108
2015	67	69	95	80	79	100	92	63	71	87	75	102	982
2014	0	0	0	0	0	0.9	0	0	0	0	0	0	0.9
2014	132	102	139	91	91	58	75	99	75	98	102	64	1126
2014	44	65	72	72	58	95	68	41	57	99	58	73	803
2013	0	0	0	0	0	0	0	1.9	0	0	0	0	1.9
2013	132	84	114	93	89	110	94	98	114	114	70	104	1217
2013	79	101	83	38	80	85	72	35	67	72	33	36	780
2012	108	117	106	86	97	98	116	101	118	90	107	92	1237
2012	79	66	62	104	144	85	103	71	70	104	69	95	1050
2011	120	122	130	110	118	134	102	142	122	131	52	57	1340
2011	66	61	58	67	77	84	61	78	60	70	118	78	877
2010	2	0.5	1.6	1	0.5	0	0	0.6	0.8	6	0	0	12.9
2010	108	105	130	106	113	115	115	111	121	137	113	84	1358
2010	60	31	49	60	78	80	65	48	72	69	64	40	717
2009	109	121	101	138	122	113	121	73	109	117	107	69	1301
2009	52	44	45	42	34	34	35	18	70	45	41	44	503
2008	88	102	117	86	107	90	88	79	98	100	108	60	1122
2008	64	67	27	44	47	42	86	39	62	70	25	44	618
2007	0	0	0	0	0	0	0	0	90	112	55	62	319
2007	0	0	0	0	0	0	0	0	45	57	18	26	146

Sat 19th Dec Dec 19	Sun 20th Dec Dec 20	Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25
2mi, 41:10 Running - General Split Summary === 1) 1m - 21:16(21:16/m) 87/125bpm 99cal 2.82/3.7mph 2) 0.95m - 19:55(20:55/m) 87/127bpm 97cal 2.87/3.53mph Add a comment 2.2mi, 40:57 Running - General Split Summary === 1) 1m - 19:10(19:10/m) 84/97bpm 99cal 3.13/3.59mph 2) 1m - 18:41(18:41/m) 81/91bpm 96cal 3.21/3.82mph 3) 0.17m - 3:07(18:34/m) 84/90bpm 16cal 3.23/3.4mph Add a comment	1.4mi, 30:30 Running - General Split Summary === 1) 1m - 22:06(22:06/m) 80/91bpm 97cal 2.72/3.49mph 2) 0.38m - 8:24(22:17/m) 81/95bpm 38cal 2.69/3.38mph Add a comment 4.1mi, 39:55 Running - General Split Summary === 1) 1m - 10:04(10:04/m) 139/154bpm 86cal 5.97/6.55mph 2) 1m - 9:39(9:39/m) 141/164bpm 79cal 6.21/7.39mph 3) 1m - 10:21(10:21/m) 151/167bpm 95cal 5.8/7.6mph 4) 1m - 9:16(9:16/m) 142/156bpm 65cal 6.47/6.93mph 5) 0.06m - 35(9:32/m) 145/147bpm 4cal 6.29/6.7mph Add a comment 0.9mi, 15:47 Running - General Split Summary === 1) 0.93m - 15:47(16:57/m) 92/101bpm 91cal 3.54/3.88mph Add a comment 1mi, 19:54 Running - General Split Summary === 1) 1m - 19:26(19:26/m) 81/90bpm 98cal 3.09/3.65mph 2) 0.02m - 27(27:19/m) 85/85bpm 1cal 2.2/2.71mph Add a comment	4.3mi, 20:05 Cycling - General Split Summary === 1) 1m - 4:39(4:39/m) 90/114bpm 14cal 12.89/16.43mph 2) 1m - 4:05(4:05/m) 88/91bpm 10cal 14.67/18.85mph 3) 1m - 5:01(5:01/m) 99/123bpm 18cal 11.94/19.12mph 4) 1m - 4:42(4:42/m) 100/115bpm 17cal 12.76/17.82mph 5) 0.26m - 1:37(6:19/m) 105/109bpm 6cal 9.49/13.07mph Add a comment 4.5mi, 19:48 Cycling - General Split Summary === 1) 1m - 4:15(4:15/m) 124/157bpm 28cal 14.11/17.97mph 2) 1m - 4:48(4:48/m) 130/153bpm 34cal 12.51/16.51mph 3) 1m - 4:11(4:11/m) 138/144bpm 33cal 14.37/17.82mph 4) 1m - 3:55(3:55/m) 134/142bpm 27cal 15.35/21.83mph 5) 0.53m - 2:40(5:03/m) 133/139bpm 17cal 11.9/14.13mph Add a comment 1.2mi, 24:01 Running - General Split Summary === 1) 1m - 20:33(20:33/m) 85/103bpm 98cal 2.92/3.53mph 2) 0.17m - 3:28(19:50/m) 86/96bpm 17cal 3.02/3.38mph Add a comment	4.6mi, 21:15 Cycling - General Split Summary === 1) 1m - 4:32(4:32/m) 92/109bpm 14cal 13.22/16.84mph 2) 1m - 4:12(4:12/m) 96/108bpm 14cal 14.31/17.3mph 3) 1m - 4:17(4:17/m) 101/110bpm 16cal 14.03/16.2mph 4) 1m - 5:38(5:38/m) 89/108bpm 15cal 10.66/15.09mph 5) 0.59m - 2:37(4:26/m) 92/101bpm 7cal 13.52/16.55mph Add a comment 4.7mi, 21:02 Cycling - General Split Summary === 1) 1m - 4:23(4:23/m) 106/130bpm 20cal 13.69/18.41mph 2) 1m - 4:54(4:54/m) 112/125bpm 24cal 12.23/16.53mph 3) 1m - 4:17(4:17/m) 109/122bpm 18cal 14.01/16.61mph 4) 1m - 4:16(4:16/m) 99/119bpm 14cal 14.08/19.6mph 5) 0.7m - 3:12(4:34/m) 112/132bpm 14cal 13.12/20.58mph Add a comment 1.2mi, 23:26 Running - General Split Summary === 1) 1m - 20:03(20:03/m) 83/93bpm 96cal 2.99/3.67mph 2) 0.15m - 3:22(22:48/m) 86/94bpm 15cal 2.63/3.28mph Add a comment	1.9mi, 9:43 Cycling - General Split Summary === 1) 1m - 4:31(4:31/m) 83/106bpm 11cal 13.26/17.16mph 2) 0.86m - 5:11(6:03/m) 75/94bpm 9cal 9.91/13.57mph Add a comment 3.9mi, 15:53 Cycling - General Split Summary === 1) 1m - 4:14(4:14/m) 95/111bpm 14cal 14.16/19.54mph 2) 1m - 3:58(3:58/m) 98/111bpm 14cal 15.15/17.05mph 3) 1m - 4:00(4:00/m) 98/107bpm 14cal 15/17.05mph 4) 0.89m - 3:41(4:08/m) 104/121bpm 14cal 14.52/21.96mph Add a comment 1.2mi, 24:45 Running - General Split Summary === 1) 1m - 19:59(19:59/m) 81/93bpm 98cal 3/3.59mph 2) 0.23m - 4:46(20:39/m) 83/93bpm 22cal 2.91/3.34mph Add a comment	1.6mi, 27:00 Running - General Split Summary === 1) 1m - 16:39(16:39/m) 84/95bpm 95cal 3.61/4.47mph 2) 0.58m - 10:22(17:48/m) 83/87bpm 58cal 3.37/3.76mph Add a comment 0.5mi, 9:08 Running - General Split Summary === 1) 0.45m - 9:08(20:13/m) 136/151bpm 65cal 2.97/3.53mph Add a comment	2.2mi, 48:51 Running - General Split Summary === 1) 1m - 21:38(21:38/m) 83/93bpm 98cal 2.77/3.53mph 2) 1m - 23:46(23:46/m) 80/92bpm 99cal 2.53/3.07mph 3) 0.16m - 3:27(21:26/m) 78/81bpm 15cal 2.8/3.11mph Add a comment 1.1mi, 23:23 Running - General Split Summary === 1) 1m - 21:03(21:03/m) 82/92bpm 102cal 2.85/3.72mph 2) 0.12m - 2:20(18:45/m) 82/85bpm 11cal 3.2/3.23mph Add a comment
Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1
4mi, 41:14 Running - General Split Summary === 1) 1m - 9:21(9:21/m) 158/179bpm 96cal 6.42/7.01mph 2) 1m - 11:09(11:09/m) 161/179bpm 113cal 5.38/7.06mph 3) 1m - 10:39(10:39/m) 159/173bpm 104cal 5.63/6.99mph 4) 0.99m - 10:05(10:08/m) 155/179bpm 84cal 5.92/7.14mph Add a comment 2.1mi, 40:55 Running - General Split Summary === 1) 1m - 18:40(18:40/m) 81/90bpm 96cal 3.21/4.38mph 2) 1m - 19:41(19:41/m) 78/98bpm 100cal 3.05/3.82mph 3) 0.13m - 2:34(20:07/m) 81/85bpm 13cal 2.98/3.59mph Add a comment	2.6mi, 23:49 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 147/155bpm 84cal 6.49/7.16mph 2) 1m - 9:10(9:10/m) 155/159bpm 90cal 6.54/7.78mph 3) 0.57m - 5:24(9:31/m) 159/161bpm 54cal 6.3/7.41mph Add a comment 2.2mi, 42:26 Running - General Split Summary === 1) 1m - 19:13(19:13/m) 112/112bpm 97cal 3.12/3.55mph 2) 1m - 19:17(19:17/m) 112/112bpm 98cal 3.11/3.8mph 3) 0.2m - 3:56(19:11/m) 112/112bpm 19cal 3.13/3.36mph Add a comment	4mi, 36:26 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 139/149bpm 78cal 6.45/7.08mph 2) 1m - 9:13(9:13/m) 153/171bpm 88cal 6.51/7.39mph 3) 1m - 8:42(8:42/m) 163/206bpm 88cal 6.89/7.53mph 4) 1m - 9:13(9:15/m) 162/200bpm 89cal 6.49/7.47mph Add a comment 2.2mi, 46:35 Running - General Split Summary === 1) 1m - 19:27(19:27/m) 88/114bpm 97cal 3.08/3.74mph 2) 1m - 21:53(21:53/m) 84/99bpm 101cal 2.74/3.59mph 3) 0.23m - 5:14(22:25/m) 88/111bpm 26cal 2.68/3.34mph 4) 0m - 2(1:32:14/m) 90/90bpm 0.65/0mph Add a comment	3mi, 27:34 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 121/132bpm 58cal 6.44/6.99mph 2) 1m - 9:03(9:03/m) 122/145bpm 50cal 6.63/6.93mph 3) 1m - 9:09(9:09/m) 138/156bpm 68cal 6.56/6.85mph 4) 0.01m - 3(7:42/m) 122/122bpm 7.79/6.43mph Add a comment 1.9mi, 8:52 Cycling - General Split Summary === 1) 1m - 4:16(4:16/m) 104/115bpm 18cal 14.07/18.79mph 2) 0.87m - 4:36(5:17/m) 108/120bpm 20cal 11.36/15.97mph Add a comment 4.2mi, 18:12 Cycling - General Split Summary === 1) 1m - 3:57(3:57/m) 107/134bpm 18cal 15.18/19.93mph 2) 1m - 4:28(4:28/m) 118/143bpm 25cal 13.44/19.87mph 3) 1m - 4:32(4:32/m) 127/141bpm 29cal 13.24/16.36mph 4) 1m - 4:16(4:16/m) 132/144bpm 30cal 14.08/19.7mph 5) 0.2m - 59(4:56/m) 130/132bpm 6cal 12.16/15.63mph Add a comment 1.3mi, 24:54 Running - General Split Summary === 1) 1m - 20:06(20:06/m) 87/104bpm 98cal 2.98/3.49mph 2) 0.25m - 4:48(19:29/m) 88/94bpm 24cal 3.08/3.51mph Add a comment	1.9mi, 9:10 Cycling - General Split Summary === 1) 1m - 4:35(4:35/m) 102/109bpm 18cal 13.08/18.95mph 2) 0.87m - 4:34(5:16/m) 111/125bpm 22cal 11.41/14.57mph Add a comment 1.2mi, 25:31 Running - General Split Summary === 1) 1m - 21:17(21:17/m) 85/104bpm 101cal 2.82/3.44mph 2) 0.21m - 4:14(20:28/m) 86/90bpm 20cal 2.93/3.42mph Add a comment	1.2mi, 25:02 Running - General Split Summary === 1) 1m - 21:20(21:20/m) 78/94bpm 100cal 2.81/3.32mph 2) 0.17m - 3:42(21:09/m) 78/81bpm 17cal 2.84/3.28mph Add a comment	4.2mi, 39:09 Running - General Split Summary === 1) 1m - 9:23(9:23/m) 124/138bpm 60cal 6.39/7.14mph 2) 1m - 9:06(9:06/m) 137/164bpm 69cal 6.6/7.39mph 3) 1m - 8:51(8:51/m) 155/168bpm 86cal 6.78/7.31mph 4) 1m - 9:54(9:54/m) 150/167bpm 85cal 6.06/7.16mph 5) 0.2m - 1:56(9:52/m) 148/153bpm 14cal 6.08/6.55mph Add a comment 1.4mi, 27:30 Running - General Split Summary === 1) 1m - 19:54(19:54/m) 84/93bpm 98cal 3.02/3.67mph 2) 0.38m - 7:36(19:51/m) 83/86bpm 37cal 3.02/3.57mph Add a comment
Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8
2mi, 18:18 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 119/135bpm 55cal 6.43/7.22mph 2) 1m - 8:58(9:00/m) 136/172bpm 68cal 6.67/7.28mph Add a comment 2.2mi, 42:54 Running - General Split Summary === 1) 1m - 19:15(19:15/m) 88/117bpm 100cal 3.12/3.72mph 2) 1m - 19:17(19:17/m) 83/129bpm 101cal 3.11/3.59mph 3) 0.22m - 4:22(19:48/m) 83/90bpm 21cal 3.03/3.42mph Add a comment	2mi, 36:44 Running - General Split Summary === 1) 1m - 18:07(18:07/m) 90/101bpm 97cal 3.31/3.63mph 2) 1m - 18:19(18:19/m) 86/91bpm 98cal 3.28/3.65mph 3) 0.01m - 18(19:57/m) 90/90bpm 1cal 3.01/3.03mph Add a comment 5mi, 45:41 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 126/145bpm 62cal 6.54/7.14mph 2) 1m - 9:01(9:01/m) 142/152bpm 74cal 6.66/7.14mph 3) 1m - 8:54(8:54/m) 144/156bpm 71cal 6.74/7.35mph 4) 1m - 9:13(9:13/m) 148/162bpm 74cal 6.51/7.43mph 5) 1m - 9:23(9:23/m) 148/158bpm 71cal 6.4/7.31mph Add a comment 1.1mi, 23:33 Running - General Split Summary === 1) 1m - 20:12(20:12/m) 84/125bpm 97cal 2.97/3.4mph 2) 0.11m - 3:20(30:50/m) 97/112bpm 13cal 1.95/3.19mph Add a comment	5.8mi, 25:50 Cycling - General Split Summary === 1) 1m - 4:06(4:06/m) 107/115bpm 18cal 14.64/18.93mph 2) 1m - 4:49(4:49/m) 110/118bpm 22cal 12.47/14.59mph 3) 1m - 4:27(4:27/m) 113/124bpm 21cal 13.5/17.05mph 4) 1m - 4:58(4:58/m) 108/121bpm 20cal 12.1/15.3mph 5) 1m - 4:11(4:11/m) 102/110bpm 14cal 14.33/17.49mph 6) 0.76m - 3:20(4:22/m) 94/108bpm 9cal 13.76/18.81mph Add a comment 3.9mi, 17:23 Cycling - General Split Summary === 1) 1m - 4:49(4:49/m) 108/119bpm 22cal 12.44/17.97mph 2) 1m - 4:28(4:28/m) 110/114bpm 20cal 13.42/17.53mph 3) 1m - 3:58(3:58/m) 110/115bpm 17cal 15.11/16.89mph 4) 0.88m - 4:07(4:41/m) 113/123bpm 18cal 12.8/20.87mph Add a comment 1.3mi, 24:57 Running - General Split Summary === 1) 1m - 19:53(19:53/m) 84/95bpm 97cal 3.02/3.4mph 2) 0.26m - 5:04(19:48/m) 87/94bpm 24cal 3.03/3.53mph Add a comment	1mi, 8:52 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 128/141bpm 63cal 6.76/7.06mph Add a comment 2.4mi, 26:03 Running - General Split Summary === 1) 0.13m - 1:06(8:23/m) 114/138bpm 5cal 7.16/10.16mph 2) 0.12m - 2:00(16:30/m) 108/123bpm 11cal 3.64/6.97mph 3) 0.12m - 1:00(8:15/m) 108/128bpm 4cal 7.27/8.54mph 4) 0.12m - 1:41(13:33/m) 123/132bpm 10cal 4.43/6.53mph 5) 0.12m - 58(7:56/m) 116/133bpm 4cal 7.56/8.58mph 6) 0.13m - 1:26(11:22/m) 118/126bpm 8cal 5.28/6.62mph 7) 0.11m - 49(7:20/m) 114/128bpm 4cal 8.18/8.54mph 8) 0.13m - 2:20(17:27/m) 109/128bpm 13cal 3.44/8.18mph 9) 0.14m - 1:02(7:14/m) 116/150bpm 5cal 8.3/8.77mph 10) 0.17m - 2:28(14:45/m) 125/144bpm 15cal 4.07/8.62mph 11) 0.13m - 54(7:09/m) 118/130bpm 4cal 8.39/8.75mph 12) 0.13m - 1:29(11:31/m) 126/133bpm 8cal 5.21/8.64mph 13) 0.12m - 54(7:24/m) 129/132bpm 5cal 8.1/8.5mph 14) 0.12m - 2:01(16:23/m) 120/133bpm 12cal 3.66/8.45mph 15) 0.12m - 54(7:18/m) 126/152bpm 5cal 8.21/8.95mph 16) 0.12m - 1:30(12:10/m) 143/160bpm 12cal 4.93/6.64mph 17) 0.12m - 55(7:40/m) 141/155bpm 7cal 7.83/8.66mph 18) 0.13m - 1:38(12:36/m) 135/143bpm 10cal 4.76/6.78mph 19) 0.13m - 58(7:41/m) 135/140bpm 6cal 7.8/8.72mph Add a comment 1mi, 9:25 Running - General Split Summary === 1) 1.01m - 9:25(9:21/m) 116/124bpm 51cal 6.42/6.85mph Add a comment 1.9mi, 8:55 Cycling - General Split Summary === 1) 1m - 4:00(4:00/m) 96/115bpm 13cal 15/20.58mph 2) 0.89m - 4:55(5:30/m) 106/126bpm 21cal 10.92/15.67mph Add a comment 3.9mi, 16:40 Cycling - General Split Summary === 1) 1m - 4:39(4:39/m) 109/120bpm 22cal 12.92/18.43mph 2) 1m - 4:21(4:21/m) 114/119bpm 22cal 13.79/16.99mph 3) 1m - 4:01(4:01/m) 116/129bpm 20cal 14.91/18.07mph 4) 0.86m - 3:39(4:14/m) 119/127bpm 19cal 14.2/21.52mph Add a comment 1.2mi, 24:00 Running - General Split Summary === 1) 1m - 20:23(20:23/m) 83/93bpm 100cal 2.94/3.51mph 2) 0.19m - 3:37(19:07/m) 83/85bpm 18cal 3.14/3.4mph Add a comment	2.5mi, 23:06 Running - General Split Summary === 1) 1m - 9:30(9:30/m) 122/133bpm 60cal 6.32/6.87mph 2) 1m - 9:00(9:00/m) 128/140bpm 58cal 6.67/7.08mph 3) 0.49m - 4:37(9:27/m) 136/149bpm 33cal 6.35/7.18mph Add a comment 1.9mi, 8:49 Cycling - General Split Summary === 1) 1m - 4:01(4:01/m) 95/106bpm 13cal 14.91/21.46mph 2) 0.87m - 4:47(5:29/m) 97/104bpm 16cal 10.95/15.72mph Add a comment 2.3mi, 10:49 Cycling - General Split Summary === 1) 1m - 4:37(4:37/m) 112/121bpm 23cal 12.99/18.16mph 2) 1m - 4:31(4:31/m) 118/131bpm 25cal 13.28/19.12mph 3) 0.31m - 1:40(5:28/m) 120/125bpm 9cal 10.99/15.15mph Add a comment 1.2mi, 24:54 Running - General Split Summary === 1) 1m - 20:15(20:15/m) 86/131bpm 100cal 2.96/3.51mph 2) 0.24m - 4:39(19:21/m) 84/98bpm 23cal 3.1/3.38mph Add a comment	1.9mi, 8:38 Cycling - General Split Summary === 1) 1m - 4:09(4:09/m) 112/132bpm 21cal 14.46/19.93mph 2) 0.88m - 4:29(5:06/m) 92/111bpm 13cal 11.76/16.05mph Add a comment 3.8mi, 16:53 Cycling - General Split Summary === 1) 1m - 4:22(4:22/m) 112/124bpm 22cal 13.73/17.01mph 2) 1m - 4:11(4:11/m) 121/131bpm 25cal 14.36/16.47mph 3) 1m - 4:28(4:28/m) 119/140bpm 24cal 13.42/16.57mph 4) 0.83m - 3:51(4:40/m) 122/131bpm 21cal 12.84/20.41mph Add a comment	2mi, 17:48 Running - General Split Summary === 1) 1m - 9:10(9:10/m) 133/148bpm 69cal 6.55/7.26mph 2) 1m - 8:38(8:38/m) 145/160bpm 74cal 6.95/7.49mph Add a comment 1.6mi, 6:49 Cycling - General Split Summary === 1) 1m - 4:00(4:00/m) 100/118bpm 15cal 15.01/22.87mph 2) 0.62m - 2:49(4:32/m) 110/116bpm 13cal 13.23/16.36mph Add a comment 3.9mi, 16:47 Cycling - General Split Summary === 1) 1m - 4:26(4:26/m) 104/124bpm 19cal 13.54/17.82mph 2) 1m - 4:14(4:14/m) 108/137bpm 19cal 14.16/16.68mph 3) 1m - 4:12(4:12/m) 100/111bpm 14cal 14.27/17.07mph 4) 0.88m - 3:55(4:27/m) 119/136bpm 21cal 13.46/21.27mph Add a comment 1.2mi, 23:37 Running - General Split Summary === 1) 1m - 19:36(19:36/m) 90/99bpm 98cal 3.06/3.57mph 2) 0.2m - 4:01(19:43/m) 89/94bpm 21cal 3.04/3.36mph Add a comment
Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15
2.5mi, 52:51 Running - General Split Summary === 1) 1m - 20:35(20:35/m) 88/107bpm 97cal 2.91/3.92mph 2) 1m - 21:52(21:52/m) 84/96bpm 101cal 2.74/3.7mph 3) 0.51m - 10:23(20:20/m) 83/93bpm 50cal 2.95/3.8mph Add a comment 3.7mi, 35:37 Running - General Split Summary === 1) 1m - 9:32(9:32/m) 131/149bpm 70cal 6.29/7.12mph 2) 1m - 9:43(9:43/m) 134/145bpm 70cal 6.17/7.49mph 3) 1m - 9:32(9:32/m) 144/157bpm 78cal 6.29/6.76mph 4) 0.67m - 6:49(10:10/m) 138/152bpm 46cal 5.9/7.12mph Add a comment 1.1mi, 23:03 Running - General Split Summary === 1) 1m - 20:34(20:34/m) 82/90bpm 100cal 2.92/3.57mph 2) 0.12m - 2:29(21:09/m) 81/88bpm 12cal 2.84/3.42mph Add a comment	0.6mi, 4:57 Running - General Split Summary === 1) 0.55m - 4:57(8:55/m) 150/159bpm 48cal 6.73/7.33mph Add a comment 4mi, 37:03 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 129/145bpm 66cal 6.49/7.39mph 2) 1m - 9:11(9:11/m) 139/150bpm 73cal 6.54/7.28mph 3) 1m - 9:29(9:29/m) 151/171bpm 86cal 6.32/7.14mph 4) 1m - 9:08(9:09/m) 151/165bpm 78cal 6.56/7.28mph Add a comment 2.2mi, 42:16 Running - General Split Summary === 1) 1m - 18:45(18:45/m) 86/126bpm 99cal 3.2/3.99mph 2) 1m - 19:14(19:14/m) 82/91bpm 96cal 3.12/3.53mph 3) 0.23m - 4:17(18:49/m) 85/89bpm 22cal 3.19/3.3mph Add a comment	0.1mi, 2:13 Running - General Split Summary === 1) 0.1m - 2:13(23:11/m) 88/105bpm 8cal 2.59/4.57mph Add a comment 2.8mi, 51:28 Running - General Split Summary === 1) 1m - 20:03(20:03/m) 83/103bpm 98cal 2.99/3.57mph 2) 1m - 17:36(17:36/m) 85/95bpm 98cal 3.41/3.97mph 3) 0.81m - 13:49(17:08/m) 89/98bpm 80cal 3.5/3.84mph Add a comment	1mi, 9:29 Running - General Split Summary === 1) 0.99m - 9:29(9:32/m) 135/163bpm 75cal 6.29/7.1mph Add a comment 2.7mi, 26:29 Running - General Split Summary === 1) 0.37m - 2:54(7:55/m) 145/153bpm 27cal 7.57/8.33mph 2) 0.48m - 4:43(9:52/m) 137/156bpm 37cal 6.08/7.87mph 3) 0.1m - 1:44(17:37/m) 134/149bpm 12cal 3.41/7.26mph 4) 0.39m - 3:10(8:03/m) 138/153bpm 25cal 7.46/8.52mph 5) 0.11m - 1:51(17:30/m) 130/143bpm 11cal 3.43/8.29mph 6) 0.36m - 2:55(8:09/m) 146/157bpm 25cal 7.36/8.18mph 7) 0.1m - 1:46(17:13/m) 131/148bpm 10cal 3.48/3.97mph 8) 0.37m - 2:57(7:55/m) 140/158bpm 22cal 7.58/8.12mph 9) 0.09m - 1:33(17:39/m) 133/146bpm 9cal 3.4/7.56mph 10) 0.38m - 2:56(7:49/m) 137/150bpm 20cal 7.67/8.72mph Add a comment 1mi, 9:18 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 143/161bpm 83cal 6.46/6.78mph Add a comment 1.9mi, 8:19 Cycling - General Split Summary === 1) 1m - 3:57(3:57/m) 106/122bpm 18cal 15.16/21.56mph 2) 0.9m - 4:21(4:49/m) 110/128bpm 21cal 12.45/16.22mph Add a comment 3.9mi, 16:34 Cycling - General Split Summary === 1) 1m - 4:28(4:28/m) 110/120bpm 21cal 13.42/16.89mph 2) 1m - 4:08(4:08/m) 115/120bpm 21cal 14.52/16.16mph 3) 1m - 4:08(4:08/m) 120/136bpm 24cal 14.51/17.6mph 4) 0.87m - 3:50(4:25/m) 116/126bpm 18cal 13.6/20.39mph Add a comment 1.2mi, 23:02 Running - General Split Summary === 1) 1m - 19:28(19:28/m) 85/89bpm 97cal 3.08/3.53mph 2) 0.18m - 3:34(19:23/m) 86/87bpm 18cal 3.1/3.38mph Add a comment	0.4mi, 9:07 Running - General Split Summary === 1) 0.44m - 9:07(20:35/m) 85/97bpm 43cal 2.91/3.4mph Add a comment 0.1mi, 19:56 Running - Treadmill Split Summary === 1) 0.07m - 19:56(4:47:00/m) 98/126bpm 73cal 0.21/3.72mph Add a comment 1.9mi, 8:57 Cycling - General Split Summary === 1) 1m - 4:10(4:10/m) 99/109bpm 16cal 14.39/21.27mph 2) 0.89m - 4:47(5:24/m) 105/118bpm 21cal 11.13/15.92mph Add a comment 3.8mi, 17:04 Cycling - General Split Summary === 1) 1m - 4:39(4:39/m) 105/135bpm 20cal 12.9/18.39mph 2) 1m - 4:14(4:14/m) 112/126bpm 21cal 14.19/16.86mph 3) 1m - 4:23(4:23/m) 110/131bpm 20cal 13.7/16.95mph 4) 0.84m - 3:49(4:33/m) 107/121bpm 15cal 13.18/21.02mph Add a comment 1.1mi, 23:20 Running - General Split Summary === 1) 1.14m - 23:20(20:27/m) 84/92bpm 113cal 2.93/3.76mph Add a comment	0.4mi, 7:46 Running - General Split Summary === 1) 0.38m - 7:46(20:18/m) 85/98bpm 38cal 2.95/3.76mph Add a comment 0.2mi, 38:24 Running - Treadmill Split Summary === 1) 0.18m - 38:24(3:32:47/m) 71/132bpm 57cal 0.28/3.59mph Add a comment 1.1mi, 24:34 Running - General Split Summary === 1) 1m - 21:31(21:31/m) 103/134bpm 101cal 2.79/3.38mph 2) 0.14m - 3:03(21:03/m) 117/125bpm 14cal 2.85/3.23mph Add a comment	2mi, 17:41 Running - General Split Summary === 1) 1m - 8:58(8:58/m) 141/152bpm 79cal 6.7/9.08mph 2) 1m - 8:44(8:45/m) 153/166bpm 86cal 6.85/7.51mph Add a comment 1.5mi, 31:25 Running - General Split Summary === 1) 1m - 20:14(20:14/m) 79/88bpm 95cal 2.96/3.55mph 2) 0.54m - 11:11(20:54/m) 78/85bpm 52cal 2.87/3.55mph Add a comment

Dist	Races	PB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
5km	125	21:30 6:55/mi	23:37		23:50	22:10	21:30	21:30	21:49	22:39	23:36	21:50	22:30	23:29
6.5km	1	29:03 7:12/mi				29:03
7.2km	1	32:53 7:21/mi							32:53
5mi	21	34:29 6:54/mi		43:33	38:58	36:11	34:29	36:36	38:36		39:07	36:39	37:45
5.4mi	1	46:18 8:35/mi	46:18
9km	4	38:37 6:54/mi	41:28	43:21		39:35	38:37
5.9mi	1	45:52 7:44/mi				45:52
10km	37	44:01 7:05/mi		49:55	46:57	45:30	44:01	45:27	46:02		49:13	46:31	49:24	48:55
7mi	4	52:43 7:32/mi	56:09	56:34	56:45	52:43
7.3mi	1	56:23 7:45/mi						56:23
7.5mi	1	1:01:41 8:12/mi								1:01:41
8.9mi	3	1:09:17 7:47/mi										1:09:17
9mi	1	1:14:33 8:17/mi		1:14:33
10mi	13	1:14:16 7:26/mi		1:25:22	1:20:55	1:17:35	1:14:16	1:18:55	1:18:44			1:17:33	1:20:48	1:28:00
10.6mi	1	1:30:53 8:34/mi									1:30:53
13.1mi	5	1:43:09 7:52/mi	2:08:52	1:51:17			1:43:09
20mi	2	2:57:15 8:52/mi						2:57:15		3:11:44
26.2mi	2	4:11:13 9:35/mi						4:11:13		4:21:40

2018	Distance	Date	Result	WAVA
Catton parkrun	5km	28 Apr		0.00%
Catton parkrun	5km	14 Apr	23:49	71.72%
Catton parkrun	5km	7 Apr	23:30	72.69%
Catton parkrun	5km	31 Mar	23:49	71.72%
Catton parkrun	5km	17 Mar	25:59	65.74%
Catton parkrun	5km	10 Mar	25:20	67.43%
Catton parkrun	5km	3 Mar		0.00%
Catton parkrun	5km	24 Feb	23:36	72.38%
Valentine 10K	10km	18 Feb	48:55	72.65%
Catton parkrun	5km	17 Feb	28:40	59.59%
Freethorpe Ten	10mi	28 Jan	1:28:00	66.15%
Catton parkrun	5km	27 Jan		0.00%
Catton parkrun	5km	20 Jan		0.00%
Catton parkrun	5km	13 Jan	23:29	72.74%
Norfolk CC Champs	10.8km	7 Jan	35:56	106.82%
Catton parkrun	5km	6 Jan	24:34	69.53%
2017	Distance	Date	Result	WAVA
Catton parkrun	5km	16 Dec	24:01	71.12%
Catton parkrun	5km	9 Dec		0.00%
Catton parkrun	5km	2 Dec	23:44	71.97%
Catton parkrun	5km	25 Nov	24:13	70.53%
Catton parkrun	5km	18 Nov	23:07	73.89%
Catton parkrun	5km	11 Nov	22:49	74.86%
Catton parkrun	5km	4 Nov	25:04	68.14%
Catton parkrun	5km	28 Oct	23:25	72.13%
Catton parkrun	5km	21 Oct	23:47	71.01%
Catton parkrun	5km	14 Oct	23:11	72.85%
Catton parkrun	5km	7 Oct	23:33	71.72%
Catton parkrun	5km	30 Sep	27:18	61.87%
Catton parkrun	5km	23 Sep	23:25	72.13%
Catton parkrun	5km	16 Sep	23:43	71.21%
Catton parkrun	5km	9 Sep	23:31	71.82%
Catton parkrun	5km	2 Sep	23:26	72.08%
Wroxham 5k	5km	5 Jul	22:53	73.81%
Humpty Dumpty 10K	10km	1 Jul	54:07	64.87%
Catton parkrun	5km	1 Jul	24:58	67.65%
Catton parkrun	5km	17 Jun	22:49	74.02%
Wroxham 5k	5km	14 Jun	22:44	74.29%
Catton parkrun	5km	10 Jun	22:33	74.90%
Catton parkrun	5km	3 Jun	22:47	74.13%
Catton parkrun	5km	27 May	24:23	69.27%
Great Yarmouth 5 mile Promenade series Race 3	5mi	24 May	37:45	73.83%
Catton parkrun	5km	20 May	22:52	73.86%
Catton parkrun	5km	13 May	23:10	72.91%
Dereham 10 Mile Race	10mi	7 May	1:23:22	68.97%
Catton parkrun	5km	6 May	23:10	72.91%
Catton parkrun	5km	29 Apr	23:11	72.85%
Catton parkrun	5km	15 Apr	24:16	69.60%
Catton parkrun	5km	1 Apr		0.00%
Catton parkrun	5km	25 Mar	26:32	63.65%
Catton parkrun	5km	18 Mar		0.00%
Catton parkrun	5km	11 Mar	22:30	75.07%
Catton parkrun	5km	4 Mar	23:20	72.38%
Catton parkrun	5km	25 Feb	24:22	69.31%
Norfolk Gazelles Valentine 10k	10km	19 Feb	49:24	71.07%
Catton parkrun	5km	18 Feb	24:40	68.47%
Catton parkrun	5km	11 Feb	24:00	70.37%
Catton parkrun	5km	4 Feb	23:21	72.33%
Freethorpe 10 Mile	10mi	29 Jan	1:20:48	71.16%
Catton parkrun	5km	28 Jan	25:57	65.09%
Catton parkrun	5km	21 Jan	22:57	73.59%
2016	Distance	Date	Result	WAVA
Catton parkrun	5km	31 Dec	24:11	69.84%
Catton parkrun	5km	24 Dec		0.00%
Catton parkrun	5km	17 Dec	23:39	71.42%
Catton parkrun	5km	10 Dec	23:45	71.11%
Catton parkrun	5km	3 Dec	23:18	72.49%
Catton parkrun	5km	26 Nov	23:29	71.92%
Catton parkrun	5km	10 Sep	23:03	72.47%
Catton parkrun	5km	3 Sep	22:16	75.02%
Dereham 5K	5km	28 Aug	22:08	75.47%
Catton parkrun	5km	27 Aug	24:18	68.74%
Catton parkrun	5km	20 Aug	22:32	74.13%
Run Norwich	10km	7 Aug	49:07	70.62%
Catton parkrun	5km	6 Aug	25:22	65.85%
Catton parkrun	5km	30 Jul	22:13	75.19%
Catton parkrun	5km	23 Jul	22:07	75.53%
Wroxham 5K series	5km	21 Jul	21:55	76.22%
Catton parkrun	5km	16 Jul	22:55	72.89%
Catton parkrun	5km	9 Jul	23:05	72.37%
Wroxham 5k	5km	6 Jul	21:50	76.51%
Catton parkrun	5km	2 Jul	21:59	75.99%
Catton parkrun	5km	25 Jun	22:37	73.86%
Catton parkrun	5km	18 Jun	24:10	69.12%
Catton parkrun	5km	11 Jun	22:51	73.10%
Mike Groves Memorial 10K	10km	5 Jun	46:35	74.46%
Catton parkrun	5km	4 Jun	24:22	68.55%
Catton parkrun	5km	28 May	22:31	74.19%
Great Yarmouth Promenade 5 Mile Series - race 3	5mi	25 May	36:53	74.68%
Chase the Train	8.9mi	22 May	1:09:17	72.84%
Catton parkrun	5km	21 May	23:24	71.39%
Wroxham 5k	5km	18 May	22:16	75.02%
Catton parkrun	5km	14 May		0.00%
Great Yarmouth Promenade 5 Mile Series-race 2	5mi	11 May	36:39	75.16%
Catton parkrun	5km	7 May	23:20	71.59%
Catton parkrun	5km	30 Apr	22:57	72.79%
Great Yarmouth Promenade 5 Mile Series - race 1	5mi	27 Apr	36:48	74.85%
Catton parkrun	5km	23 Apr	22:43	73.53%
Catton parkrun	5km	16 Apr		0.00%
Catton parkrun	5km	9 Apr	22:39	73.75%
Catton parkrun	5km	2 Apr	22:55	72.89%
Catton parkrun	5km	26 Mar	22:16	75.02%
The Mad March Hare 10k	10km	20 Mar	46:31	74.57%
Catton parkrun	5km	19 Mar	26:34	62.88%
Catton parkrun	5km	12 Mar	23:01	72.58%
Catton parkrun	5km	5 Mar	24:21	68.60%
Catton parkrun	5km	27 Feb	25:13	66.24%
Catton parkrun	5km	20 Feb	23:11	72.05%
Catton parkrun	5km	13 Feb	22:33	74.08%
Catton parkrun	5km	6 Feb	23:27	71.23%
Freethorpe 10 Mile	10mi	31 Jan	1:17:33	73.25%
Catton parkrun	5km	30 Jan	27:26	60.89%
Catton parkrun	5km	23 Jan	23:48	70.19%
Catton parkrun	5km	16 Jan	23:51	70.04%
Catton parkrun	5km	9 Jan	23:40	70.58%
Catton parkrun	5km	2 Jan	23:23	71.44%
2015	Distance	Date	Result	WAVA
Catton parkrun	5km	19 Dec		0.00%
Catton parkrun	5km	12 Dec		0.00%
Bakers & Larners of Holt 10km	10km	25 Oct	49:13	69.64%
Catton parkrun	5km	10 Oct	23:49	69.38%
Round Norfolk Relay Stage 15	10.6mi	20 Sep	1:30:53	65.46%
Run Norwich	10km	30 Aug	52:13	65.64%
Catton parkrun	5km	13 Jun	30:24	54.35%
Catton parkrun	5km	6 Jun	23:36	70.01%
Great Yarmouth Promenade 5 Mile Series	5mi	20 May	39:18	69.28%
Great Yarmouth 5 mile Promenade series race 2	5mi	6 May	40:17	67.59%
Great Yarmouth Promenade 5 Mile Series	5mi	22 Apr	39:07	69.61%
CONAC Trowse 10K	10km	5 Apr	52:31	65.26%
Valentines Day 10K	10km	15 Feb	51:36	66.42%
Catton parkrun	5km	31 Jan	24:22	67.81%
Catton parkrun	5km	10 Jan	25:27	64.92%
Catton parkrun	5km	3 Jan	24:31	67.40%
2014	Distance	Date	Result	WAVA
Catton parkrun	5km	25 Oct	23:36	69.26%
Round Norfolk Relay - Stage 8	7.52mi	20 Sep	1:01:41	66.76%
Catton parkrun	5km	13 Sep	23:31	69.51%
Catton parkrun	5km	23 Aug	23:36	69.26%
Dereham 5k	5km	20 Jul	24:17	67.31%
Wroxham 5k	5km	16 Jul	24:00	68.11%
catton parkrun	5km	10 May	22:48	71.69%
catton parkrun	5km	3 May	22:39	72.17%
catton parkrun	5km	26 Apr	22:58	71.17%
London Marathon	26.2mi	13 Apr	4:21:40	58.11%
Wymondham 20	20mi	2 Mar	3:11:44	59.11%
Catton parkrun	5km	25 Jan	25:07	65.08%
2013	Distance	Date	Result	WAVA
catton park run	5km	9 Nov		0.00%
Catton parkrun (2)	5km	12 Oct	22:14	72.74%
Catton parkrun	5km	5 Oct	22:37	71.50%
Jolly Jaguars 10K	10km	29 Sep	47:08	71.03%
RNR stage 4	11.14mi	13 Sep	1:37:00	62.95%
Reepham Summer 10k	10km	18 Aug	47:45	70.12%
Worstead 5M	5mi	26 Jul	38:36	68.95%
Eikiden Relays, 1st leg 7.2	7.2km	14 Jul	32:53	72.42%
Humpty Dumpty 10K	10km	30 Jun	48:42	68.75%
Wroxham 5K	5km	19 Jun	22:29	71.93%
Norwich parkrun	5km	15 Jun		0.00%
Norwich parkrun	5km	1 Jun	22:29	71.93%
Bespak Grand East Anglia Run	10km	5 May	46:02	72.73%
Trowse 10k	10km	31 Mar	46:22	72.21%
Freethorpe 10M	10mi	24 Mar	1:18:44	69.62%
Norwich parkrun	5km	9 Feb	21:49	74.13%
norwich park run	5km	12 Jan	22:18	72.52%
norwich park run	5km	5 Jan	22:24	72.20%
2012	Distance	Date	Result	WAVA
East Coast 10k	10km	21 Oct		0.00%
Jaguars Mike Groves 10k	10km	30 Sep	46:25	71.33%
round norfolk relay stage 14	7.27mi	16 Sep	56:23	69.02%
Reepham Summer 10k	10km	19 Aug	47:37	69.53%
Norwich parkrun	5km	4 Aug	21:30	74.45%
Worstead Festival 5 (RCGP 7)	5mi	27 Jul	36:36	71.92%
Ipswich Ekiden Relay (10k leg)	10km	15 Jul	45:27	72.84%
Norwich parkrun	5km	7 Jul	21:39	73.94%
Humpty Dumpty 10K (RCGP 5)	10km	1 Jul	45:35	72.63%
norwich park run	5km	23 Jun	21:39	73.94%
Norwich parkrun	5km	16 Jun	22:10	72.21%
norwich park run	5km	9 Jun	22:23	71.51%
Edingthorpe 5	5mi	3 Jun	36:53	71.37%
London Marathon	26.2mi	22 Apr	4:11:13	59.09%
chase the train	8.9mi	15 Apr		0.00%
Wymondham 20	20mi	4 Mar	2:57:15	62.46%
Reedham Ten - RCGP 1	10mi	29 Jan	1:18:55	68.68%
Norwich parkrun	5km	7 Jan	23:15	68.85%
2011	Distance	Date	Result	WAVA
Great East Run	20km	6 Nov		0.00%
Bakers and Larners 10K	10km	16 Oct	44:48	73.13%
Jolly Jaguars 10k	10km	2 Oct	45:55	71.35%
RNR stage 4	11.14mi	17 Sep	1:27:49	68.04%
Worstead Festival 5	5mi	29 Jul	35:33	73.31%
Dereham Celebration 5K Town Race	5km	24 Jul	21:30	73.74%
Ekiden relay	5km	17 Jul	22:25	70.73%
Wymondham Midsummer 10 Mile	10mi	12 Jun	1:16:25	70.19%
Norwich Parkrun	5km	4 Jun		0.00%
GYRR 5 Mile Series - Race 3	5mi	18 May	34:29	75.57%
Dereham 10	10mi	15 May	1:14:45	71.75%
GYRR 5 Mile Series - Race 2	5mi	4 May	34:41	75.14%
Breckland 10k	10km	2 May	44:18	73.95%
GYRR 5 Mile Series - Race 1	5mi	20 Apr	34:40	75.17%
chase the train	8.9mi	17 Apr	1:06:21	71.82%
Jolly Jaguars 10k	10km	27 Mar	44:01	74.43%
Larking Gowen City of Norwich Half Marathon	13.1mi	13 Mar	1:43:09	68.70%
Ryston Runners AC 9k XC race	9km	20 Feb	38:37	75.48%
Valentine 10K	10km	13 Feb	44:56	72.91%
Reedham 10 mile	10mi	30 Jan	1:14:16	72.22%
ryston runners cross country 5k	5km	16 Jan	21:58	72.17%
2010	Distance	Date	Result	WAVA
ryston runners cross country 6.5k	6.5km	12 Dec	29:03	70.95%
Ryston runners 9k x country grand prix	9km	14 Nov	39:35	73.64%
Norwich parkrun	5km	6 Nov	22:26	70.67%
North Norfolk 7	7mi	17 Oct	52:43	69.65%
Jolly Jaguars 10k	10km	3 Oct	45:36	71.15%
Round Norfolk Relay - stage 3	5.93mi	18 Sep	45:52	67.51%
norwich park run	5km	11 Sep		0.00%
Norwich parkrun	5km	4 Sep	22:10	70.88%
Wroxham 5K	5km	25 Aug		0.00%
Reepham Summer 10k	10km	22 Aug	47:59	67.62%
Norwich Parkrun	5km	7 Aug		0.00%
Wibbly Wobbly Log Jog	5mi	6 Aug	43:07	59.87%
Humpty Dumpty Reedham 10K	10km	27 Jun	50:50	63.83%
Wymondham Midsummer 10 Mile	10mi	13 Jun	1:17:35	68.45%
Wroxham 5k	5km	26 May	22:30	69.83%
great yarmouth 5 miles race 3	5mi	12 May	36:11	71.34%
Bespak Grand East Anglia Run	10km	2 May	45:30	71.31%
GYRR 5 Mile Series - Race 2	5mi	28 Apr	37:03	69.67%
chase the train	8.9mi	11 Apr	1:08:31	68.86%
Trowse 10k	10km	4 Apr		0.00%
Jolly Jaguars 10k	10km	28 Mar	46:21	70.00%
Norfolk Gazelles Valentine 10K	10km	14 Feb	49:34	65.46%
2009	Distance	Date	Result	WAVA
Ryston Runners 6.5k x country grand prix	6.5km	13 Dec		0.00%
Festive Fetch Five	3mi	1 Dec		0.00%
North Norfolk 7	7mi	18 Oct	56:45	64.13%
Round Norfolk Relay - Stage 6	7.86mi	19 Sep		0.00%
Wroxham 5K	5km	26 Aug	23:50	65.38%
Wibbly Wobbly Log Jog	5mi	7 Aug	40:25	63.31%
21st Worstead Festival 5	5mi	24 Jul	38:58	65.67%
worsted festival 5 mile	5mi	24 Jul	38:58	65.67%
Humpty Dumpty 10k	10km	28 Jun	49:29	64.98%
Hethel Engineering 10 mile road race	10mi	14 Jun	1:20:55	65.03%
Breckland 10k	10km	4 May	46:57	68.49%
Jolly Jaguars 10k	10km	29 Mar	49:28	65.01%
Reedham Ten	10mi	1 Feb	1:29:35	58.74%
2008	Distance	Date	Result	WAVA
City of Norwich Half Marathon	13.1mi	30 Nov	2:14:00	51.88%
Jolly Jaguars 10k	10km	16 Nov	49:55	64.42%
Ryston Runners Open x country grand prix 9K	9km	9 Nov	43:21	66.02%
North norfolk 7	7mi	19 Oct	56:34	63.80%
Autumn 10K	10km	5 Oct	49:55	63.89%
Reepham Summer 10k	10km	17 Aug	51:22	62.08%
WIBBLY WOBBLY LOG JOG	5mi	1 Aug	43:33	58.28%
Humpty Dumpty 10k	10km	29 Jun	52:27	60.80%
Brandon Forest Half Marathon	13.1mi	26 May	1:51:24	61.88%
Chase The Train	9mi	27 Apr	1:14:33	62.88%
Bungay Black Dog Half Marathon	13.1mi	6 Apr	1:51:17	61.95%
Wymondham 10	10mi	2 Mar	1:25:22	61.12%
2007	Distance	Date	Result	WAVA
Buxton Fun Run	5km	9 Dec	27:28	56.30%
City of Norwich Half Marathon	13.1mi	2 Dec	2:08:52	53.49%
Ryston Runners Open x country grand prix	9km	11 Nov	41:28	68.46%
the north norfolk 7	7mi	21 Oct	56:09	63.78%
Round Norfolk Relay Stage (3)	5.39mi	16 Sep	46:18	58.66%
Wymondham 5K	5km	9 Sep	23:37	65.02%

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