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AngeM F50

About

Race Times

All Races

Mileage

Training

City of Norwich AC

Races
88
Miles
17473
Miles
53
Miles
2741
WAVA
71.94%
200m
37
800m
3:18
5k
21:47
5M
36:08
10k
45:08
10M
1:13:58
Half
1:36:28
20M
2:49:54
Mara
3:41:45

About Me

Decided to do more exercise than twice weekly aerobics, wanted to get fitter, ditch the fags and lose some weight, cos I'd hit my 30's, and so started running in 2000. First run, I didn't make it 2 minutes up the road, turned back and went home. So anything after that was, and is, an achievement! Smoke free and fitter now but not lost much weight. Now running's just a total addiction! Really love running...too much, probably!

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Groups

This user is a member of 1500 miles in 2009, 26.2 virgins (2009), Edinburgh 2009 Racers List, Engineering Department, Fetch East Anglian trail runners , Norfolk Runners, Sub 4 Marathon, Swimmers

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	125	129	140	135	143	133	136	14	0	0	0	0	955
2019	67	82	106	105	110	98	113	116	114	120	117	116	1264
2018	0	13	15	37	46	56	72	87	91	85	66	60	630
2017	126	114	128	70	31	50	45	53	58	33	26	0	734
2017	0	0	0	0	34	0	18	22	13	0	0	0	87
2016	139	135	144	130	136	138	126	137	139	128	130	134	1615
2016	0	0	0	0	0	39	30	15	23	0	0	0	106
2015	116	127	132	118	110	108	109	77	110	141	124	124	1398
2015	0	0	0	0	143	103	52	73	99	0	0	0	469
2014	4.9	1	0.5	0	0	0	0.4	9.5	4.2	0	0	0	20.3
2014	84	97	104	129	149	124	132	1	29	93	95	129	1165
2014	77	182	78	29	12	10	27	181	133	26	0	0	755
2013	0	0	0	0	1.8	4.6	4.6	5	4.3	1.9	3.8	6.6	32.5
2013	177	163	197	32	24	94	146	143	152	168	153	47	1496
2013	0	0	0	283	248	78	0	0	0	0	0	71	680
2012	161	138	164	164	165	170	180	166	199	141	140	163	1952
2011	144	103	153	116	117	121	142	139	154	178	153	157	1677
2011	12	10	8	0	5	3	0	0	0	0	0	0	38
2010	154	112	126	82	111	132	160	148	130	100	116	130	1501
2010	0	0	0	58	51	82	72	32	48	19	12	10	383
2009	149	147	161	153	145	67	106	124	140	121	133	144	1591
2009	11	0	0	0	0	4	9	3	21	0	0	0	47
2008	105	93	103	63	86	87	127	135	104	132	111	79	1223
2008	11	10	24	17	32	32	33	6	11	0	0	0	176
2007	0	0	0	0	0	0	0	0	13	75	81	104	273

Wed 8th Jul Jul 8	Thu 9th Jul Jul 9	Fri 10th Jul Jul 10	Sat 11th Jul Jul 11	Sun 12th Jul Jul 12	Mon 13th Jul Jul 13	Tue 14th Jul Jul 14
0mi, 27:15 Cross-Training - Pilates Pilates. Ab blast + stretch bootcamp. Add a comment 5.6mi, 49:48 Running - Intervals AWP efforts "Short stuff mash up" - just me & the raindrops! 🌈🌧 Short distance efforts. wu + 5 x 2 min on - 1 min off (tempo pace), 6 x 1min on - 1 min off (3k pace), 6 x 30 sec on - 30 sec off (tabata pace) wd...however, I think I'm almost just "one pace Ange". Not too much difference between the segments?? Split Summary === 1) 1m - 8:35(8:35/m) 131/144bpm 79cal 2) 0.12m - 1:02(8:43/m) 140/142bpm 10cal 3) 0.28m - 2:00(7:16/m) 143/159bpm 19cal 4) 0.06m - 1:00(16:42/m) 146/161bpm 10cal 5) 0.28m - 2:00(7:13/m) 148/164bpm 20cal 6) 0.07m - 1:00(15:21/m) 148/160bpm 10cal 7) 0.31m - 2:00(6:29/m) 154/165bpm 21cal 8) 0.05m - 1:00(18:38/m) 152/163bpm 10cal 9) 0.28m - 2:00(7:03/m) 156/167bpm 21cal 10) 0.06m - 1:00(16:29/m) 153/166bpm 10cal 11) 0.31m - 2:00(6:28/m) 158/168bpm 21cal 12) 0.06m - 1:00(18:10/m) 157/166bpm 11cal 13) 0.15m - 1:00(6:41/m) 154/165bpm 10cal 14) 0.05m - 1:00(21:27/m) 152/167bpm 10cal 15) 0.15m - 1:00(6:33/m) 148/166bpm 9cal 16) 0.04m - 1:00(22:14/m) 151/167bpm 9cal 17) 0.14m - 1:00(6:59/m) 147/165bpm 9cal 18) 0.06m - 1:00(17:27/m) 155/165bpm 10cal 19) 0.16m - 1:00(6:23/m) 148/163bpm 9cal 20) 0.05m - 1:00(20:37/m) 159/164bpm 11cal 21) 0.15m - 1:00(6:40/m) 151/162bpm 10cal 22) 0.04m - 1:00(24:10/m) 159/165bpm 11cal 23) 0.15m - 1:00(6:33/m) 156/168bpm 10cal 24) 0.05m - 1:00(20:45/m) 160/170bpm 11cal 25) 0.07m - 30(7:30/m) 144/157bpm 4cal 26) 0.04m - 30(13:43/m) 158/162bpm 5cal 27) 0.08m - 30(6:33/m) 149/155bpm 5cal 28) 0.02m - 30(27:25/m) 157/161bpm 5cal 29) 0.08m - 30(6:12/m) 155/164bpm 5cal 30) 0.03m - 30(16:55/m) 165/169bpm 5cal 31) 0.07m - 30(6:40/m) 158/162bpm 5cal 32) 0.03m - 30(16:33/m) 163/167bpm 5cal 33) 0.07m - 30(6:43/m) 158/164bpm 5cal 34) 0.03m - 30(17:25/m) 162/165bpm 5cal 35) 0.08m - 30(6:32/m) 157/162bpm 5cal 36) 0.03m - 30(19:03/m) 163/166bpm 5cal 37) 0.87m - 7:12(8:14/m) 148/163bpm 68cal Add a comment	0mi, 34:37 Cross-Training - Pilates Pilates. Leg/glute sculpt + arms &abs (apartment friendly series) + POP Pilates stretch seq (2009) Add a comment 3.3mi, 26:49 Running - General Round the block - drizzly & humid. Split Summary === 1) 1m - 8:33(8:33/m) 136/148bpm 84cal 2) 1m - 7:51(7:51/m) 146/152bpm 82cal 3) 1m - 8:02(8:02/m) 151/157bpm 87cal 4) 0.3m - 2:24(7:59/m) 155/160bpm 26cal Add a comment	0mi, 30:05 Cross-Training - Pilates Original POP Pilates complete 30 min class. Return of the Spiderman press ups and mixed up press ups, my fav..in a sadistic sense! Add a comment 4mi, 31:45 Running - General Good morning from me & the Gulls! 🌈👋😊 Split Summary === 1) 1m - 8:10(8:10/m) 135/147bpm 78cal 2) 1m - 8:00(8:00/m) 149/159bpm 86cal 3) 1m - 7:54(7:54/m) 153/160bpm 87cal 4) 0.97m - 7:41(7:57/m) 156/161bpm 85cal Add a comment	0mi, 49:41 Cross-Training - Pilates Pilates - this & an ickle run has set me up for a good Saturday! Leg/glute focus + quick ab + quick arms + Feel Good Soul Stretch by the pool. Add a comment 3.1mi, 24:10 Running - Tempo I'll call that "Tempo Elephant"!🌈🐘🏃‍♀️😝 Lovely and fresh even so late!! Split Summary === 1) 1m - 8:06(8:06/m) 137/152bpm 79cal 2) 1m - 7:36(7:36/m) 156/163bpm 85cal 3) 1m - 7:40(7:40/m) 166/172bpm 91cal 4) 0.11m - 48(7:02/m) 170/171bpm 10cal Add a comment	0mi, 17:09 Cross-Training - Pilates Pilates quickie stretch sequences. Add a comment 6.2mi, 51:05 Running - General Squeezing in the Sunday one before our day trip to the Land of the Potteries. Visiting MiL for the day! :0) Split Summary === 1) 1m - 8:43(8:43/m) 134/148bpm 83cal 2) 1m - 8:11(8:11/m) 149/152bpm 87cal 3) 1m - 8:17(8:17/m) 149/155bpm 88cal 4) 1m - 8:18(8:18/m) 150/155bpm 87cal 5) 1m - 7:44(7:44/m) 147/154bpm 77cal 6) 1m - 8:18(8:18/m) 153/157bpm 89cal 7) 0.19m - 1:34(8:10/m) 154/158bpm 16cal Add a comment	2.7mi, 22:16 Running - Commute GoodGym Community Mission - clearing Bluebell South Allotments. So good to be back doing good & chatting with fellow GG-ers! Split Summary === 1) 1m - 8:24(8:24/m) 141/155bpm 86cal 2) 1m - 8:27(8:27/m) 142/154bpm 85cal 3) 0.7m - 5:24(7:43/m) 151/156bpm 59cal Add a comment 0mi, 46:45 Cross-Training - Pilates Pilates Monday. Level 2 Ab chisler + glute isolation + insane arms + Feel Good Soul Stretch. Add a comment 3.1mi, 25:17 Running - General Day off 5k. Just an ickle one, as I'm commute running to GoodGym Community Mission tonight. Split Summary === 1) 1m - 8:08(8:08/m) 133/144bpm 76cal 2) 1m - 7:58(7:58/m) 148/156bpm 85cal 3) 1m - 8:20(8:20/m) 152/160bpm 90cal 4) 0.11m - 51(7:30/m) 158/159bpm 9cal Add a comment	0mi, 37:33 Cross-Training - Pilates Pilates Tuesday. Arm focus + 5 min abs + 10 min legs + wake up stretch. Add a comment 3.5mi, 29:20 Running - General Early lab visit means a change of scenery for a run! 😊🏃‍♀️ Round UEA Broad (area cordoned off for nesting Common Terns!!) and then along the river to Cringleford taking in the sights! :0D Split Summary === 1) 1m - 8:29(8:29/m) 132/147bpm 79cal 2) 1m - 8:23(8:23/m) 146/152bpm 89cal 3) 1m - 8:16(8:16/m) 150/160bpm 88cal 4) 0.52m - 4:12(8:06/m) 152/160bpm 45cal Add a comment
Wed 15th Jul Jul 15	Thu 16th Jul Jul 16	Fri 17th Jul Jul 17	Sat 18th Jul Jul 18	Sun 19th Jul Jul 19	Mon 20th Jul Jul 20	Tue 21st Jul Jul 21
0mi, 21:30 Cross-Training - Pilates Pilates Wednesday. Stretching and all chilled at the end, love it. Add a comment 5mi, 50:38 Running - Hill Work AWP 1 min hills...on my fav, so pretty hill. w/u - 60 sec hill "sprints" x 10 - w/d. Sprints in inverted commas as it felt sprinty but the pace on the reps seemed not so, Haha! Split Summary === 1) 1m - 8:39(8:39/m) 132/142bpm 81cal 2) 0.69m - 5:44(8:19/m) 136/151bpm 53cal 3) 0.11m - 1:01(9:14/m) 121/157bpm 7cal 4) 0.15m - 1:55(12:47/m) 137/159bpm 17cal 5) 0.12m - 1:02(8:54/m) 145/161bpm 10cal 6) 0.14m - 1:56(13:46/m) 137/162bpm 16cal 7) 0.11m - 1:01(9:05/m) 142/158bpm 9cal 8) 0.15m - 2:02(13:34/m) 136/159bpm 17cal 9) 0.11m - 1:01(9:14/m) 145/161bpm 9cal 10) 0.13m - 1:57(14:28/m) 138/162bpm 16cal 11) 0.11m - 1:01(9:35/m) 145/161bpm 10cal 12) 0.15m - 2:06(14:14/m) 140/161bpm 18cal 13) 0.11m - 1:02(9:18/m) 145/159bpm 9cal 14) 0.14m - 1:57(13:38/m) 140/159bpm 16cal 15) 0.11m - 1:01(8:58/m) 145/159bpm 9cal 16) 0.16m - 2:12(13:46/m) 139/160bpm 18cal 17) 0.11m - 1:02(9:22/m) 144/158bpm 9cal 18) 0.16m - 2:11(14:00/m) 138/159bpm 17cal 19) 0.11m - 1:02(9:01/m) 146/160bpm 9cal 20) 0.15m - 2:09(13:50/m) 139/160bpm 18cal 21) 0.1m - 1:01(9:48/m) 146/161bpm 9cal 22) 0.89m - 7:36(8:34/m) 144/160bpm 71cal Add a comment	0mi, 33:40 Cross-Training - Pilates Pilates Thursday. All over body class + belt stretch session - feel that ITB, ouch! Add a comment 4.8mi, 40:15 Running - General One where my legs never woke up & just went into Duracell Bunny mode... ...not seen Les in 10 years & see him in twice in 3 weeks walking his gorgeous dog on Marriots Way, had a chat = rest! :0) Split Summary === 1) 1m - 8:28(8:28/m) 131/144bpm 77cal 2) 1m - 8:20(8:20/m) 143/153bpm 84cal 3) 1m - 8:42(8:42/m) 144/152bpm 87cal 4) 1m - 8:11(8:11/m) 148/152bpm 86cal 5) 0.83m - 6:33(7:55/m) 151/159bpm 69cal Add a comment	0mi, 20:17 Cross-Training - Pilates Pilates Friday. 10 min core blast + stretching routine. Add a comment 3.6mi, 29:03 Running - General Felt warm today - mucho sweat...😅 Split Summary === 1) 1m - 8:03(8:03/m) 136/151bpm 78cal 2) 1m - 8:10(8:10/m) 153/163bpm 91cal 3) 1m - 7:56(7:56/m) 154/162bpm 85cal 4) 0.62m - 4:54(7:57/m) 157/163bpm 55cal Add a comment	0mi, 48:00 Cross-Training - Pilates Pilates Saturday. Legs, glutes, arms, ab chisler, upper body and leg belt stretch sequence. Marvellous. Getting bendier. Add a comment 3mi, 24:26 Running - General Medicinal Elephant. Distracting from the tooth pain. Split Summary === 1) 1m - 8:17(8:17/m) 137/148bpm 81cal 2) 1m - 7:58(7:58/m) 152/158bpm 87cal 3) 1m - 8:06(8:06/m) 160/166bpm 92cal 4) 0.01m - 4(6:35/m) 165/166bpm Add a comment	0mi, 31:52 Cross-Training - Pilates Pilates Sunday. Inner legs, 7 min arms, abs in flash, feel good soul stretch. Add a comment 6.5mi, 54:07 Running - General A most enjoyable 2 Elephants, but couldn't manage a 3rd!🐘🐘😋 Split Summary === 1) 1m - 8:26(8:26/m) 135/146bpm 81cal 2) 1m - 8:07(8:07/m) 146/153bpm 86cal 3) 1m - 8:15(8:15/m) 153/158bpm 90cal 4) 1m - 8:17(8:17/m) 153/159bpm 90cal 5) 1m - 8:14(8:14/m) 154/158bpm 89cal 6) 1m - 8:20(8:20/m) 154/159bpm 90cal 7) 0.53m - 4:27(8:21/m) 155/160bpm 48cal Add a comment	0mi, 35:49 Cross-Training - Pilates More Pilates. 10 min blast on legs/glutes + arm + abs finishing with beach series stretch sequence. Add a comment 4mi, 32:40 Running - General That's what you call a perfect morning for it. Split Summary === 1) 1m - 8:15(8:15/m) 131/145bpm 76cal 2) 1m - 8:08(8:08/m) 146/153bpm 86cal 3) 1m - 7:57(7:57/m) 146/157bpm 80cal 4) 1m - 8:12(8:12/m) 155/161bpm 91cal 5) 0.02m - 8(6:16/m) 155/158bpm 1cal Add a comment	0mi, 40:34 Cross-Training - Pilates Pilates. Level 3 advanced abs (ouch) + POP Pilates stretch (2009) sequence. Add a comment 4mi, 32:47 Running - General Greggs & the bacon butty van do a roaring trade at 7am...mmm, sausage rolls! Split Summary === 1) 1m - 8:16(8:16/m) 131/145bpm 76cal 2) 1m - 8:15(8:15/m) 145/153bpm 86cal 3) 1m - 8:00(8:00/m) 146/153bpm 83cal 4) 1m - 8:12(8:12/m) 154/159bpm 90cal 5) 0.01m - 3(7:32/m) 150/150bpm Add a comment
Wed 22nd Jul Jul 22	Thu 23rd Jul Jul 23	Fri 24th Jul Jul 24	Sat 25th Jul Jul 25	Sun 26th Jul Jul 26	Mon 27th Jul Jul 27	Tue 28th Jul Jul 28
0mi, 21:37 Cross-Training - Pilates Quick fire pilates today. 8 min legs + belt stretch sequence to annoy my ITB! :0D Add a comment 4.6mi, 42:37 Running - Intervals AWP efforts session goes live and not solo - special lead today was Adrian :0) w/u - 10 x 2 min on - 1 min off - w/d...it's true, you do run a bit faster with others in efforts!! With Adrian, Stephen, Karen, Rich, Sheng - the latter 2 had just done an hour of tabatas too! Split Summary === 1) 0.96m - 8:12(8:31/m) 138/154bpm 82cal 2) 0.29m - 2:00(6:49/m) 132/154bpm 16cal 3) 0.01m - 1:00(1:22:22/m) 142/160bpm 10cal 4) 0.29m - 2:00(6:53/m) 147/160bpm 20cal 5) 0.05m - 1:00(21:35/m) 146/158bpm 10cal 6) 0.29m - 2:00(6:59/m) 150/164bpm 20cal 7) 0.02m - 1:00(43:18/m) 152/164bpm 10cal 8) 0.29m - 2:00(6:56/m) 152/165bpm 20cal 9) 0.04m - 1:00(27:12/m) 156/166bpm 11cal 10) 0.29m - 2:00(6:59/m) 144/157bpm 19cal 11) 0.01m - 1:00(1:10:11/m) 151/159bpm 10cal 12) 0.28m - 2:00(7:13/m) 152/165bpm 20cal 13) 0.02m - 1:00(1:05:46/m) 155/165bpm 11cal 14) 0.28m - 2:00(7:06/m) 158/168bpm 22cal 15) 0.03m - 1:00(31:42/m) 157/167bpm 11cal 16) 0.28m - 2:00(7:03/m) 159/168bpm 22cal 17) 0.01m - 1:00(1:22:47/m) 159/167bpm 11cal 18) 0.28m - 2:00(7:01/m) 160/174bpm 22cal 19) 0.03m - 1:00(36:44/m) 158/170bpm 11cal 20) 0.29m - 2:00(6:54/m) 159/168bpm 22cal 21) 0.05m - 1:00(21:24/m) 154/168bpm 10cal 22) 0.06m - 29(7:58/m) 128/141bpm 2cal 23) 0.49m - 3:56(8:04/m) 152/163bpm 40cal Add a comment	0mi, 38:55 Cross-Training - Pilates POP Pilates full all round 30 min class + wake me up stretch sequence. Add a comment 3.4mi, 29:07 Running - General Lead legs, Thursday pootle. Split Summary === 1) 1m - 8:27(8:27/m) 130/145bpm 76cal 2) 1m - 8:24(8:24/m) 144/150bpm 88cal 3) 1m - 8:38(8:38/m) 150/156bpm 94cal 4) 0.44m - 3:37(8:16/m) 153/158bpm 40cal Add a comment	0mi, 39:19 Cross-Training - Pilates "Hooray for Friday" Pilates. Leg focus + quick arms..all fatigued + relax with me stretch sequence. Add a comment 4.5mi, 38:24 Running - General Friday fun - that week whizzed by!! Split Summary === 1) 1m - 9:02(9:02/m) 135/147bpm 87cal 2) 1m - 8:24(8:24/m) 148/153bpm 91cal 3) 1m - 8:27(8:27/m) 150/159bpm 89cal 4) 1m - 8:04(8:04/m) 151/158bpm 87cal 5) 0.52m - 4:28(8:36/m) 152/160bpm 48cal Add a comment	0mi, 36:39 Cross-Training - Pilates Core..not more Pilates! Extreme abs +10 min belt stretch sequence. Add a comment 3mi, 24:38 Running - General Warm, hungover Elephant. First time we met up with friends last night in the garden #oneglasstoomanyonanemptystomach Split Summary === 1) 1m - 8:27(8:27/m) 134/149bpm 80cal 2) 1m - 7:57(7:57/m) 153/159bpm 88cal 3) 1m - 8:03(8:03/m) 163/169bpm 94cal 4) 0.02m - 11(7:23/m) 168/169bpm 2cal Add a comment	0mi, 28:55 Cross-Training - Pilates Pilates Sunday Stretch. Add a comment 6.9mi, 57:47 Running - General Overslept. Split Summary === 1) 1m - 8:33(8:33/m) 136/153bpm 82cal 2) 1m - 8:04(8:04/m) 156/160bpm 90cal 3) 1m - 8:22(8:22/m) 156/161bpm 93cal 4) 1m - 8:12(8:12/m) 159/162bpm 93cal 5) 1m - 8:33(8:33/m) 157/161bpm 95cal 6) 1m - 8:06(8:06/m) 157/163bpm 89cal 7) 0.89m - 7:57(8:58/m) 153/159bpm 83cal Add a comment	2.4mi, 20:42 Running - Commute To GoodGym Community Mission to Marlpit Community Gardens, then back home. Clearing and weeding the car park area. Split Summary === 1) 1m - 8:47(8:47/m) 135/146bpm 85cal 2) 1m - 8:30(8:30/m) 143/156bpm 86cal 3) 0.42m - 3:25(8:12/m) 153/157bpm 38cal Add a comment 0mi, 39:19 Cross-Training - Pilates Pilates - all the 10's! 10 min insane arms + glute and thighs + perfect abs + relax with me stretch. Add a comment 3.1mi, 25:56 Running - General Another Monday & another run! :0) Split Summary === 1) 1m - 8:30(8:30/m) 130/146bpm 77cal 2) 1m - 8:15(8:15/m) 147/153bpm 88cal 3) 1m - 8:35(8:35/m) 151/157bpm 93cal 4) 0.07m - 36(8:06/m) 155/156bpm 6cal Add a comment	0mi, 29:58 Cross-Training - Pilates Pilates. Glutes, inner thigh + my fav relax with me stretches on the beach with Cassey! Add a comment 3.8mi, 32:14 Running - General I have GoodGym gardening DOMS! went nice and steady, lovely cool breeze. Split Summary === 1) 1m - 8:19(8:19/m) 133/146bpm 78cal 2) 1m - 8:29(8:29/m) 147/155bpm 90cal 3) 1m - 8:21(8:21/m) 150/156bpm 89cal 4) 0.82m - 7:05(8:39/m) 155/159bpm 79cal Add a comment
Wed 29th Jul Jul 29	Thu 30th Jul Jul 30	Fri 31st Jul Jul 31	Sat 1st Aug Aug 1	Sun 2nd Aug Aug 2	Mon 3rd Aug Aug 3	Tue 4th Aug Aug 4
0mi, Cross-Training - Pilates Pilates. Super stretch session after those hills! Add a comment 4mi, 39:24 Running - Hill Work AWP Kenyan Hills..still live..still not lone but with the lovely Stephen! :0) wu - Border Hill Loop of 5 mins Kenyans - 2 min recovery x 4 - w/d. Actually enjoyable in a weird sort of way! :0) Looking at the lap times, defo really unfit though... Split Summary === 1) 0.71m - 6:05(8:38/m) 129/147bpm 55cal 2) 0.63m - 5:00(7:54/m) 147/163bpm 51cal 3) 0.05m - 2:00(36:37/m) 125/161bpm 13cal 4) 0.63m - 5:00(7:54/m) 155/172bpm 53cal 5) 0.03m - 2:00(58:28/m) 133/167bpm 15cal 6) 0.64m - 5:00(7:50/m) 159/171bpm 54cal 7) 0.03m - 2:00(1:09:54/m) 137/167bpm 14cal 8) 0.63m - 5:00(7:59/m) 156/175bpm 53cal 9) 0.05m - 2:00(40:37/m) 147/174bpm 18cal 10) 0.64m - 5:19(8:17/m) 151/163bpm 55cal Add a comment	0mi, 33:32 Cross-Training - Pilates Pilates. 5 min quick fire abs, 8 min glute/thigh burn, 7 min arms + Feel Good Soul Stretch sequence. Add a comment 4.4mi, 37:47 Running - General Feel Good Soul Run! :0) Split Summary === 1) 1m - 8:38(8:38/m) 129/143bpm 77cal 2) 1m - 8:24(8:24/m) 143/149bpm 86cal 3) 1m - 8:59(8:59/m) 148/156bpm 95cal 4) 1m - 8:24(8:24/m) 148/156bpm 87cal 5) 0.41m - 3:22(8:17/m) 150/158bpm 35cal Add a comment	0mi, 38:22 Cross-Training - Pilates Pilates. Total Body makeover routine with the spiderman press ups, yay + belt stretch sequence. Add a comment 3.1mi, 25:03 Running - General Dedicating my Elephant to #RunWithPride. 🌈 Last run in RunWithPride month for Team GoodGym. Didn't have anything rainbow to wear except some ankle socks, so I made me'self a RunWithPride Rainbow sock buddy! Split Summary === 1) 1m - 8:14(8:14/m) 138/150bpm 81cal 2) 1m - 7:54(7:54/m) 154/160bpm 87cal 3) 1m - 8:01(8:01/m) 163/168bpm 93cal 4) 0.11m - 54(7:49/m) 167/168bpm 10cal Add a comment	0mi, 30:41 Cross-Training - Pilates Pilates. Legs and glutes, then positivity stretch sequence. Add a comment 3.4mi, 28:19 Running - General Saturday pootle with the wonderful sounds of the Gulls. Felt like it was getting warm at the end. Split Summary === 1) 1m - 8:14(8:14/m) 145/159bpm 85cal 2) 1m - 8:16(8:16/m) 145/152bpm 85cal 3) 1m - 8:41(8:41/m) 148/155bpm 90cal 4) 0.37m - 3:09(8:36/m) 154/157bpm 34cal Add a comment	0mi, 27:10 Cross-Training - Pilates Pilates stretch focus. Add a comment 6.7mi, 56:33 Running - General Belly still feels full of BBQ and wine. Split Summary === 1) 1m - 8:34(8:34/m) 131/148bpm 78cal 2) 1m - 8:23(8:23/m) 149/153bpm 89cal 3) 1m - 8:46(8:46/m) 151/157bpm 94cal 4) 1m - 8:32(8:32/m) 145/152bpm 83cal 5) 1m - 8:28(8:28/m) 149/157bpm 86cal 6) 1m - 8:25(8:25/m) 146/152bpm 78cal 7) 0.65m - 5:26(8:25/m) 147/154bpm 52cal Add a comment	0mi, 31:09 Cross-Training - Pilates Pilates. Ab chisler - intermediate + belt stretch sequence. Add a comment 3.9mi, 32:13 Running - General Monday = fresher = nice. Split Summary === 1) 1m - 8:17(8:17/m) 131/141bpm 75cal 2) 1m - 8:29(8:29/m) 143/148bpm 86cal 3) 1m - 8:15(8:15/m) 150/155bpm 88cal 4) 0.87m - 7:12(8:19/m) 151/158bpm 75cal Add a comment	-

Dist	Races	PB	WB	2002	2003	2004	2005	2007	2008	2009	2010	2011	2012	2013	2016
200m	1	37 4:58/mi	59.41								37 59.41
800m	1	3:18 6:38/mi	58.85								3:18 58.85
3km	1	14:06 7:34/mi	62.04								14:06 62.04
5km	15	21:47 7:01/mi	70.34	24:26 60.50	23:21 63.39	23:00 64.47			24:20 61.73			21:56 69.57	21:47 70.04	21:59 70.34
5mi	6	36:08 7:14/mi	71.94		38:54 62.29	39:22 61.68									36:08 71.94
5.9mi	1	49:23 8:23/mi	58.49			49:23 58.49
10km	12	45:08 7:16/mi	69.63		47:01 64.68	50:22 60.50	48:32 62.78		53:30 57.50	47:40 64.82	51:25 60.40	45:08 69.63	46:04 68.70
7mi	5	51:32 7:22/mi	70.03	59:15 58.00				55:41 62.52		58:00 60.59				51:32 70.03
8.7mi	1	1:10:31 8:05/mi	62.72							1:10:31 62.72
10mi	10	1:13:58 7:24/mi	69.48		1:20:37 61.49	1:21:20 60.94	1:21:50 60.72	1:20:10 62.67	1:20:40 62.58			1:13:58 69.48	1:15:24 68.66
20km	2	1:33:19 7:31/mi	68.82						1:42:20 61.35			1:33:19 68.82
21km	1	1:54:15 8:45/mi	56.99		1:54:15 56.99
13.1mi	21	1:36:28 7:22/mi	70.39		1:47:00 61.20	1:49:45 59.82	2:00:18 54.74	1:47:33 61.72	1:45:32 63.20	1:47:45 61.90	1:57:47 57.27	1:36:28 70.39	1:39:29 68.26	1:39:21 69.39
14mi	1	1:57:26 8:23/mi	60.69						1:57:26 60.69
14.1mi	1	1:54:32 8:09/mi	64.09										1:54:32 64.09
14.6mi	1	1:57:38 8:03/mi	65.31											1:57:38 65.31
14.8mi	1	2:28:28 10:04/mi	49.79			2:28:28 49.79
15.1mi	1	2:16:12 9:02/mi	56.67							2:16:12 56.67
19.7mi	1	3:07:52 9:33/mi	54.59								3:07:52 54.59
20mi	2	2:49:54 8:30/mi	62.21							2:56:43 58.36				2:49:54 62.21
26.2mi	3	3:41:45 8:28/mi	63.84							4:25:04 52.36	4:06:25 56.66		3:41:45 63.84

2016	Distance	Date	Result	WAVA
Lowestoft 5 mile Promenade Dash	5mi	3 Apr	36:08	71.94%
2013	Distance	Date	Result	WAVA
Stowmarket Scenic 7	7mi	10 Nov	51:32	70.03%
Great Eastern Run	13.1mi	13 Oct	1:39:21	69.39%
Round Norfolk Relay Stage 11	14.6mi	14 Sep	1:57:38	65.31%
Norwich parkrun	5km	20 Jul	21:59	70.34%
London Marathon	26.2mi	21 Apr		0.00%
Wymondham 20	20mi	3 Mar	2:49:54	62.21%
2012	Distance	Date	Result	WAVA
Norwich parkrun	5km	1 Dec	22:30	68.25%
Amsterdam Marathon	26.2mi	21 Oct	3:41:45	63.84%
Round Norfolk Relay - Stage 2	14.06mi	15 Sep	1:54:32	64.09%
Wissey Half Marathon	13.1mi	2 Sep		0.00%
RAF Marham 10M	10mi	15 Jul	1:15:24	68.66%
Hanley parkrun	5km	23 Jun	23:08	66.38%
Comercrawley Diss 10KM & Fun Run	10km	17 Jun	46:04	68.70%
NNUH and Active Norfolk 5k	5km	16 Jun	23:30	65.35%
Dereham 10m - RCGP 4 & CC	10mi	13 May	1:16:20	67.82%
Bungay Black Dog Half Marathon	13.1mi	15 Apr	1:39:29	68.26%
Nonsuch parkrun	5km	7 Apr	22:19	68.37%
Norwich parkrun	5km	10 Mar	21:47	70.04%
2011	Distance	Date	Result	WAVA
Turkey Trot 10 (Beccles)	10mi	18 Dec	1:13:58	69.48%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:36:28	70.39%
Nonsuch parkrun	5km	12 Nov	21:56	69.57%
Great East Run	20km	6 Nov	1:33:19	68.82%
East Coast Run	10km	23 Oct	45:08	69.63%
Norwich parkrun	5km	10 Sep	22:28	67.91%
Norwich parkrun	5km	2 Jul	22:54	66.63%
Norwich parkrun	5km	16 Apr	23:35	64.33%
2010	Distance	Date	Result	WAVA
Luton Marathon Relay. CANCELLED	8.73mi	5 Dec		0.00%
St Neots Riverside Half Marathon	13.1mi	21 Nov	1:57:47	57.27%
Dublin Marathon	26.2mi	25 Oct	4:06:25	56.66%
Round Norfolk Relay - Stage 12	19.67mi	19 Sep	3:07:52	54.59%
Grunty Fen Half Marathon	13.1mi	12 Sep	1:58:53	56.74%
Eastern Vets AC Track Meet, Kings Lynn	800mi	4 Aug	3:18	58.85%
Eastern Vets AC Track Meet, Kings Lynn	3km	4 Aug	14:06	62.04%
Eastern Vets AC Track Meet, Kings Lynn	200mi	4 Aug	37	59.41%
Jolly Jaguars 10k	10km	28 Mar	51:25	60.40%
2009	Distance	Date	Result	WAVA
Luton Three Stage Marathon Relay	8.73mi	6 Dec	1:10:31	62.72%
St Neots Riverside Half Marathon	13.1mi	15 Nov	1:55:44	57.94%
Stowmarket Striders Scenic 7	7mi	8 Nov	58:00	60.59%
Leicester Half Marathon	13.1mi	11 Oct	1:52:02	59.85%
Round Norfolk Relay - Stage 10	15.08mi	19 Sep	2:16:12	56.67%
Potters 'Arf Marathon	13.1mi	14 Jun	2:05:57	53.24%
Edinburgh Marathon	26.2mi	31 May	4:25:04	52.36%
Bungay Black Dog Half Marathon	13.1mi	19 Apr	1:54:29	58.26%
Oakley 20	20mi	5 Apr	2:56:43	58.36%
Broadland half marathon	13.1mi	15 Mar	1:47:45	61.90%
Florette Fradley 10k	10km	8 Mar	47:40	64.82%
2008	Distance	Date	Result	WAVA
Waveney Valley AC Turkey Trot 10m	10mi	14 Dec	1:20:40	62.58%
St Neots Riverside Half Marathon	13.1mi	16 Nov	1:45:32	63.20%
Northumberland Coastal Run	14mi	20 Jul	1:57:26	60.69%
Wroxham 5K	5km	28 May	24:20	61.73%
Breckland 10K	10km	4 May	53:30	57.50%
Broadland Half Marathon	13.1mi	16 Mar	1:50:29	60.08%
Great East Run	20km	17 Feb	1:42:20	61.35%
2007	Distance	Date	Result	WAVA
Turkey Trot 10, Beccles	10mi	16 Dec	1:20:10	62.67%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:47:33	61.72%
Stowmarket Striders Scenic 7	7mi	11 Nov	55:41	62.52%
2005	Distance	Date	Result	WAVA
Potters 'Arf Marathon	13.1mi	12 Jun	2:00:18	54.74%
Breckland 10K	10km	1 May	48:32	62.78%
Wymondham 10	10mi	6 Mar	1:21:50	60.72%
2004	Distance	Date	Result	WAVA
Nene Valley 10	10mi	5 Dec	1:23:17	59.67%
St Neots Riverside Half Marathon	13.1mi	14 Nov	1:49:45	59.82%
Round Norfolk Relay, Stage 6	5.89mi	18 Sep	49:23	58.49%
Race the Train 14.75m	14.75mi	21 Aug	2:28:28	49.79%
CoNAC Midweek Series	10km	11 Aug	50:22	60.50%
Newark Half M	13.1mi	8 Aug	2:11:35	49.89%
Midweek Series 5m	5mi	4 Aug	39:22	61.68%
CONAC Midweek Series	5km	28 Jul	23:34	62.92%
Wymondham 10m	10mi	23 Jun	1:23:28	59.54%
Wroxham 5K	5km	3 Jun	23:00	64.47%
Brandon Forest Half Marathon	13.1mi	31 May	1:57:11	56.03%
GYRR 5 mile series race 3	5mi	19 May	39:24	61.63%
GYRR 5 mile series race 2	5mi	5 May	40:23	60.00%
Sutton Runners 10K	10km	2 May	50:56	59.70%
GYRR 5 mile series race 1	5mi	21 Apr	40:46	59.44%
Bungay Blackdog Half Marathon	13.1mi	4 Apr	1:53:11	57.86%
Wymondham 10m	10mi	7 Mar	1:21:20	60.94%
2003	Distance	Date	Result	WAVA
Waveney Valley AC Turkey Trot 10 mile	10mi	14 Dec	1:20:37	61.49%
St Neot's Riverside Half Marathon	13.1mi	16 Nov	1:47:00	61.20%
The Royal Marines Commando Challenge 7m	7mi	2 Nov	1:09:05	49.82%
Great Yarmouth	10km	19 Oct	47:01	64.68%
Great North Run	13.1mi	21 Sep	2:19:55	46.81%
Wissey Half Marathon	13.1mi	7 Sep	1:53:09	57.88%
Midweek Series - 10K	10km	13 Aug	47:40	63.80%
Midweek Series - 5M	5mi	6 Aug	38:54	62.29%
Midweek Series - 5K	5km	30 Jul	23:21	63.39%
Myra Garrett 10K	10km	25 May	51:55	58.57%
Sutton Runners 10K	10km	4 May	51:00	59.54%
Bungay Blackdog Half Marathon	21km	30 Mar	1:54:15	56.99%
2002	Distance	Date	Result	WAVA
Stowmarket Striders Scenic 7	7mi	10 Nov	59:15	58.00%
Wymondham Ladies 5K	5km	6 Oct	24:26	60.50%

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