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mikeharrison is a Fetch Supporter!

mikeharrison M45

About

Race Times

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Mileage

Training

Blog

Hillcrest Villagers AC

Races
35
Miles
6817
Miles
54
Miles
1858
WAVA
62.17%
Mile
7:48
5k
22:13
5M
39:35
10k
45:22
Half
2:01:59
Mara
4:18:16

About Me

Finally fitter again after many years in the fat suit. Enjoying life.

Current Status

Living in semi-retirement bliss near Durban, South Africa now. Running going nicely (touch wood) at the mo.

Previously a banker/commodity trader, but might start a small personal training business from home next year. Studying to qualify now.

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This user has collected 103 badges.

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This user is a member of Beginners, 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	0.8	0	0	0	0	0	0	0	0	0	0	0	0.8
2020	84	0	0	0	0	0	0	0	0	0	0	0	84
2020	7	0	0	0	0	0	0	0	0	0	0	0	7
2019	4.2	2.4	0	0	0	0	0	1.4	0	1	1	0	10
2019	60	81	94	105	145	138	124	162	145	157	118	89	1416
2019	83	0	0	16	80	10	9	81	72	43	10	0	404
2018	0	1	0	0	0	0	0	0	0	0	0	3.1	4.2
2018	80	56	64	62	70	80	87	80	88	118	64	93	940
2018	0	25	18	0	0	0	0	0	28	0	0	15	86
2017	0	0	0	0	0	31	56	51	71	40	49	59	358
2017	0	0	0	0	0	0	10	0	0	0	0	0	10
2016	8	0	0	0	0	0	0	0	0	0	0	0	8
2015	0	0	0	0.6	0	0	0	0	0	0	0	0	0.6
2015	16	20	20	4	0	0	0	0	0	0	0	0	60
2015	0	0	0	8	0	0	0	0	0	0	0	0	8
2014	28	55	57	46	64	57	56	14	63	51	41	10	542
2014	0	0	0	0	0	0	0	0	7	9	0	0	17
2013	25	37	30	20	47	4	8	33	23	24	22	33	305
2013	0	0	0	0	0	0	0	0	12	0	0	0	12
2012	0	0	0	0	0	0	0.3	0	0	0.3	0	0	0.5
2012	26	35	31	18	46	44	55	43	39	31	28	25	421
2012	6	0	0	0	57	12	38	119	13	6	12	0	265
2011	0	0	0	0	0.3	0	0	0	0	0	0	0	0.3
2011	15	19	15	18	7	12	22	34	28	12	24	20	227
2011	0	0	0	0	12	0	0	0	0	0	0	0	12
2010	20	24	16	17	21	21	10	7	27	6	13	5	188
2010	0	6	0	0	0	0	0	0	0	0	0	0	6
2009	0	0	0	0	0	0.5	0.9	0.5	0	0	0	0	1.9
2009	29	21	11	21	36	20	44	27	24	3	44	51	331
2009	10	2	0	0	7	5	31	19	20	11	0	23	129
2008	1.4	1.4	1.4	1.1	0.6	1.1	0.9	1.1	0	0	0	0	9.1
2008	50	15	25	45	58	82	29	30	28	43	46	24	474
2008	27	204	142	82	35	55	0	13	0	13	8	0	579
2007	0.5	0	0	0	0.6	9	5.9	2.8	0.6	0	0	0	19.4
2007	93	70	118	74	80	45	37	23	24	42	27	25	657
2007	10	0	0	0	0	16	81	0	0	0	0	5	112
2006	0	0	0.5	0.9	0	0.5	3.5	1.5	0	0	0.5	0.5	7.8
2006	30	45	51	49	62	72	68	62	48	0	18	56	561
2006	8	5	53	0	25	48	42	31	0	0	0	0	211
2005	0	0	0	0	35	33	20	32	20	52	28	26	245

Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27	Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30
5mi, 44:28 Running - General Split Summary === 1) 1km - 5:53(5:53/km) 120/143bpm 77cal 10.19/11.66kmph 2) 1km - 5:43(5:43/km) 127/140bpm 73cal 10.5/11.12kmph 3) 1km - 5:31(5:31/km) 123/128bpm 66cal 10.87/11.08kmph 4) 1km - 5:25(5:25/km) 129/135bpm 70cal 11.08/11.22kmph 5) 1km - 5:24(5:24/km) 134/152bpm 72cal 11.1/12.12kmph 6) 1km - 5:29(5:29/km) 144/153bpm 86cal 10.95/11.72kmph 7) 1km - 5:47(5:47/km) 146/153bpm 91cal 10.38/11.25kmph 8) 1km - 5:13(5:13/km) 154/161bpm 88cal 11.51/11.82kmph 9) 0.01km - 2(4:01/km) 161/161bpm 14.96/11.15kmph Add a comment	-	5mi, 42:59 Running - General Split Summary === 1) 1km - 5:38(5:38/km) 126/147bpm 76cal 10.64/11.39kmph 2) 1km - 5:24(5:24/km) 132/144bpm 76cal 11.12/11.79kmph 3) 1km - 5:09(5:09/km) 131/137bpm 70cal 11.65/11.86kmph 4) 1km - 5:10(5:10/km) 139/145bpm 74cal 11.63/11.92kmph 5) 1km - 5:21(5:21/km) 141/146bpm 81cal 11.2/12.12kmph 6) 1km - 5:29(5:29/km) 142/148bpm 82cal 10.95/11.15kmph 7) 1km - 5:44(5:44/km) 144/158bpm 87cal 10.48/11.89kmph 8) 1km - 5:03(5:03/km) 149/155bpm 78cal 11.87/12.8kmph 9) 0km - 1(3:44/km) 147/147bpm 16.1/11.86kmph Add a comment	3.1mi, 36:32 Running - General Split Summary === 1) 1km - 7:07(7:07/km) 106/119bpm 81cal 8.43/9.98kmph 2) 1km - 6:43(6:43/km) 106/115bpm 73cal 8.93/10.68kmph 3) 1km - 7:05(7:05/km) 108/121bpm 76cal 8.48/9.71kmph 4) 1km - 8:33(8:33/km) 115/123bpm 92cal 7.02/8.36kmph 5) 1km - 7:03(7:03/km) 117/126bpm 74cal 8.5/9.14kmph 6) 0.01km - 2(4:28/km) 116/116bpm 13.42/8.5kmph Add a comment	-	-	5mi, 42:06 Running - General Split Summary === 1) 1km - 5:39(5:39/km) 120/134bpm 71cal 10.61/10.81kmph 2) 1km - 5:20(5:20/km) 137/146bpm 81cal 11.23/11.59kmph 3) 1km - 5:21(5:21/km) 136/148bpm 77cal 11.2/11.69kmph 4) 1km - 5:21(5:21/km) 139/146bpm 79cal 11.22/11.49kmph 5) 1km - 5:23(5:23/km) 143/149bpm 84cal 11.16/11.69kmph 6) 1km - 5:09(5:09/km) 142/152bpm 77cal 11.66/12.39kmph 7) 1km - 5:02(5:02/km) 145/151bpm 78cal 11.92/12.36kmph 8) 1km - 4:48(4:48/km) 150/156bpm 79cal 12.48/13.17kmph 9) 0.01km - 2(4:22/km) 156/156bpm 13.74/11.35kmph Add a comment
Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
6.2mi, 58:08 Running - General Split Summary === 1) 1km - 6:51(6:51/km) 109/117bpm 78cal 8.75/10.35kmph 2) 1km - 6:51(6:51/km) 113/118bpm 81cal 8.76/9.1kmph 3) 1km - 6:38(6:38/km) 112/115bpm 76cal 9.04/10.41kmph 4) 1km - 6:52(6:52/km) 115/121bpm 79cal 8.74/9.14kmph 5) 1km - 7:01(7:01/km) 117/125bpm 79cal 8.54/10.11kmph 6) 1km - 5:02(5:02/km) 134/149bpm 69cal 11.93/12.33kmph 7) 1km - 4:54(4:54/km) 144/151bpm 78cal 12.26/12.66kmph 8) 1km - 4:42(4:42/km) 139/150bpm 67cal 12.78/13.6kmph 9) 1km - 4:40(4:40/km) 150/157bpm 78cal 12.84/13.87kmph 10) 1km - 4:34(4:34/km) 143/148bpm 69cal 13.13/13.81kmph 11) 0.01km - 2(3:12/km) 145/146bpm 18.8/13.44kmph Add a comment	6.2mi, 48:55 Running - General Split Summary === 1) 1km - 5:32(5:32/km) 119/132bpm 69cal 10.85/11.76kmph 2) 1km - 5:01(5:01/km) 137/144bpm 78cal 11.94/12.77kmph 3) 1km - 4:48(4:48/km) 148/153bpm 82cal 12.48/12.87kmph 4) 1km - 4:42(4:42/km) 149/154bpm 80cal 12.75/13.94kmph 5) 1km - 4:32(4:32/km) 153/158bpm 78cal 13.26/14.08kmph 6) 1km - 4:37(4:37/km) 151/159bpm 77cal 13/13.54kmph 7) 1km - 4:33(4:33/km) 151/160bpm 75cal 13.18/13.67kmph 8) 1km - 5:03(5:03/km) 152/157bpm 86cal 11.88/13.37kmph 9) 1km - 5:06(5:06/km) 151/154bpm 85cal 11.76/12.09kmph 10) 1km - 4:59(4:59/km) 151/154bpm 83cal 12.03/13.17kmph 11) 0.01km - 2(4:06/km) 153/153bpm 14.63/11.72kmph Add a comment	-	6.2mi, 55:26 Running - General Split Summary === 1) 1km - 5:48(5:48/km) 122/137bpm 77cal 10.35/11.39kmph 2) 1km - 5:41(5:41/km) 142/149bpm 93cal 10.54/10.92kmph 3) 1km - 6:07(6:07/km) 140/148bpm 94cal 9.81/10.41kmph 4) 1km - 5:38(5:38/km) 146/163bpm 93cal 10.65/12.19kmph 5) 1km - 5:18(5:18/km) 153/163bpm 92cal 11.33/12.09kmph 6) 1km - 5:12(5:12/km) 148/153bpm 86cal 11.53/11.66kmph 7) 1km - 5:29(5:29/km) 152/159bpm 94cal 10.95/11.66kmph 8) 1km - 5:27(5:27/km) 152/157bpm 93cal 10.99/11.62kmph 9) 1km - 5:32(5:32/km) 148/156bpm 86cal 10.85/11.66kmph 10) 1km - 5:09(5:09/km) 151/156bpm 86cal 11.65/12.29kmph 11) 0.02km - 4(4:33/km) 154/155bpm 1cal 13.19/11.59kmph Add a comment	3.7mi, 40:55 Running - General Split Summary === 1) 1km - 6:55(6:55/km) 127/144bpm 89cal 8.67/10.92kmph 2) 1km - 6:52(6:52/km) 144/150bpm 108cal 8.74/11.08kmph 3) 1km - 7:20(7:20/km) 146/165bpm 114cal 8.18/10.31kmph 4) 1km - 7:17(7:17/km) 137/162bpm 88cal 8.24/9.87kmph 5) 1km - 6:20(6:20/km) 140/149bpm 88cal 9.46/11.49kmph 6) 1km - 6:10(6:10/km) 146/159bpm 92cal 9.74/12.09kmph 7) 0.01km - 2(5:18/km) 144/144bpm 11.33/10.31kmph Add a comment	3.1mi, 30:22 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 150/159bpm 92cal 10.53/11.52kmph 2) 1km - 6:06(6:06/km) 157/165bpm 105cal 9.83/11.02kmph 3) 1km - 6:31(6:31/km) 153/166bpm 107cal 9.21/10.95kmph 4) 1km - 6:09(6:09/km) 139/158bpm 73cal 9.77/11.35kmph 5) 1km - 5:53(5:53/km) 147/155bpm 89cal 10.21/11.99kmph 6) 0km - 2(6:02/km) 152/152bpm 9.94/9.87kmph Add a comment 1.4mi, 13:19 Running - General Split Summary === 1) 1km - 6:16(6:16/km) 133/147bpm 88cal 9.57/9.84kmph 2) 1km - 6:00(6:00/km) 146/152bpm 91cal 10/12.02kmph 3) 0.18km - 1:03(5:42/km) 153/156bpm 17cal 10.53/10.88kmph Add a comment	-
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
6.5mi, 53:39 Running - General Split Summary === 1) 1km - 5:32(5:32/km) 132/144bpm 79cal 10.86/11.82kmph 2) 1km - 5:10(5:10/km) 147/151bpm 84cal 11.63/12.43kmph 3) 1km - 5:05(5:05/km) 151/155bpm 84cal 11.8/13.1kmph 4) 1km - 5:03(5:03/km) 151/158bpm 83cal 11.89/12.9kmph 5) 1km - 4:45(4:45/km) 148/153bpm 76cal 12.64/13.6kmph 6) 1km - 4:48(4:48/km) 150/155bpm 78cal 12.48/12.77kmph 7) 1km - 4:52(4:52/km) 154/157bpm 79cal 12.33/13.17kmph 8) 1km - 5:07(5:07/km) 156/166bpm 85cal 11.73/12.83kmph 9) 1km - 5:26(5:26/km) 162/166bpm 94cal 11.05/12.09kmph 10) 1km - 5:13(5:13/km) 161/169bpm 91cal 11.51/12.02kmph 11) 0.52km - 2:40(5:04/km) 166/171bpm 48cal 11.82/11.96kmph Add a comment	3.9mi, 37:04 Running - General Split Summary === 1) 1km - 6:30(6:30/km) 119/133bpm 82cal 9.24/11.52kmph 2) 1km - 6:00(6:00/km) 124/138bpm 80cal 10/10.88kmph 3) 1km - 5:59(5:59/km) 135/143bpm 88cal 10.02/10.81kmph 4) 1km - 5:52(5:52/km) 135/143bpm 84cal 10.22/11.66kmph 5) 1km - 5:49(5:49/km) 143/150bpm 91cal 10.3/11.08kmph 6) 1km - 5:35(5:35/km) 141/151bpm 83cal 10.75/11.62kmph 7) 0.2km - 1:18(6:30/km) 137/140bpm 17cal 9.24/10.55kmph Add a comment	2.5mi, 19:17 Running - General Split Summary === 1) 1km - 4:49(4:49/km) 132/143bpm 68cal 12.43/14.41kmph 2) 1km - 4:56(4:56/km) 133/140bpm 71cal 12.17/13.87kmph 3) 1km - 4:37(4:37/km) 139/145bpm 72cal 13/14.88kmph 4) 1km - 4:55(4:55/km) 146/160bpm 79cal 12.21/14.01kmph Add a comment 1mi, 8:32 Running - General Split Summary === 1) 1km - 5:46(5:46/km) 135/148bpm 87cal 10.4/12.09kmph 2) 0.54km - 2:46(5:09/km) 146/151bpm 46cal 11.66/12.53kmph Add a comment 5.3mi, 47:51 Running - General Split Summary === 1) 1km - 6:20(6:20/km) 127/134bpm 89cal 9.46/10.68kmph 2) 1km - 5:49(5:49/km) 143/153bpm 93cal 10.32/12.29kmph 3) 1km - 5:30(5:30/km) 141/150bpm 85cal 10.89/12.02kmph 4) 1km - 5:12(5:12/km) 144/155bpm 83cal 11.55/11.79kmph 5) 1km - 5:41(5:41/km) 150/156bpm 93cal 10.55/11.52kmph 6) 1km - 5:33(5:33/km) 151/157bpm 93cal 10.82/11.49kmph 7) 1km - 5:44(5:44/km) 149/156bpm 93cal 10.46/10.75kmph 8) 1km - 5:32(5:32/km) 147/156bpm 85cal 10.83/11.52kmph 9) 0.45km - 2:29(5:33/km) 142/144bpm 34cal 10.8/12.66kmph Add a comment	-	6.3mi, 54:41 Running - General Split Summary === 1) 1km - 5:59(5:59/km) 125/137bpm 81cal 10.02/11.12kmph 2) 1km - 5:30(5:30/km) 133/141bpm 80cal 10.9/12.53kmph 3) 1km - 5:10(5:10/km) 140/146bpm 79cal 11.62/13.07kmph 4) 1km - 5:07(5:07/km) 142/152bpm 80cal 11.74/12.73kmph 5) 1km - 5:23(5:23/km) 146/155bpm 87cal 11.15/12.26kmph 6) 1km - 5:36(5:36/km) 147/157bpm 89cal 10.72/11.76kmph 7) 1km - 5:24(5:24/km) 152/159bpm 90cal 11.12/12.53kmph 8) 1km - 5:19(5:19/km) 154/159bpm 91cal 11.28/12.09kmph 9) 1km - 5:19(5:19/km) 154/158bpm 91cal 11.27/12.33kmph 10) 1km - 5:23(5:23/km) 153/159bpm 87cal 11.13/12.26kmph 11) 0.1km - 30(4:52/km) 149/154bpm 8cal 12.35/12.12kmph Add a comment	2.5mi, 22:01 Running - General Split Summary === 1) 1km - 6:01(6:01/km) 132/144bpm 87cal 9.97/12.5kmph 2) 1km - 5:26(5:26/km) 151/155bpm 92cal 11.03/11.72kmph 3) 1km - 5:21(5:21/km) 150/156bpm 89cal 11.22/12.46kmph 4) 1km - 5:10(5:10/km) 155/172bpm 88cal 11.6/13.4kmph 5) 0.01km - 2(4:12/km) 173/173bpm 14.31/9.1kmph Add a comment	-
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
7.6mi, 1:07:57 Running - General Split Summary === 1) 1km - 6:17(6:17/km) 124/136bpm 85cal 9.54/10.85kmph 2) 1km - 5:44(5:44/km) 130/136bpm 79cal 10.45/12.26kmph 3) 1km - 5:36(5:36/km) 142/147bpm 89cal 10.71/12.26kmph 4) 1km - 5:43(5:43/km) 140/145bpm 84cal 10.5/11.99kmph 5) 1km - 5:14(5:14/km) 142/151bpm 79cal 11.47/11.99kmph 6) 1km - 5:21(5:21/km) 142/155bpm 80cal 11.2/12.73kmph 7) 1km - 5:29(5:29/km) 151/159bpm 89cal 10.95/11.86kmph 8) 1km - 5:38(5:38/km) 146/153bpm 86cal 10.65/11.49kmph 9) 1km - 5:34(5:34/km) 148/158bpm 88cal 10.79/11.42kmph 10) 1km - 5:20(5:20/km) 151/157bpm 85cal 11.24/11.66kmph 11) 1km - 5:28(5:28/km) 151/159bpm 88cal 10.97/11.62kmph 12) 1km - 5:26(5:26/km) 152/162bpm 86cal 11.06/11.35kmph 13) 0.2km - 1:07(5:30/km) 147/163bpm 15cal 10.92/11.39kmph Add a comment	0.8mi, 30:08 Swimming - General Split Summary === 1) 0.4km - 10:05(25:13/km) 104cal 25/rpm 2.38/2.64kmph 2) 0.8km - 20:03(25:03/km) 208cal 25/rpm 2.39/2.97kmph Add a comment	2.6mi, 24:37 Running - General Split Summary === 1) 1km - 5:59(5:59/km) 127/140bpm 82cal 10.03/11.08kmph 2) 1km - 5:50(5:50/km) 140/149bpm 92cal 10.3/11.39kmph 3) 1km - 5:31(5:31/km) 147/153bpm 89cal 10.86/11.35kmph 4) 1km - 5:58(5:58/km) 145/153bpm 90cal 10.07/12.77kmph 5) 0.25km - 1:20(5:18/km) 145/148bpm 20cal 11.32/12.12kmph Add a comment 6.2mi, 50:26 Running - General Split Summary === 1) 1km - 5:40(5:40/km) 131/143bpm 82cal 10.59/11.92kmph 2) 1km - 5:22(5:22/km) 141/147bpm 83cal 11.17/12.53kmph 3) 1km - 5:02(5:02/km) 144/151bpm 80cal 11.92/12.73kmph 4) 1km - 5:07(5:07/km) 153/158bpm 87cal 11.74/12.77kmph 5) 1km - 4:46(4:46/km) 150/157bpm 78cal 12.61/13.37kmph 6) 1km - 5:06(5:06/km) 151/156bpm 85cal 11.78/13.33kmph 7) 1km - 5:01(5:01/km) 154/158bpm 84cal 11.96/13.1kmph 8) 1km - 4:54(4:54/km) 156/166bpm 82cal 12.23/13.27kmph 9) 1km - 4:46(4:46/km) 155/162bpm 79cal 12.61/13.33kmph 10) 1km - 4:40(4:40/km) 155/158bpm 78cal 12.84/14.48kmph 11) 0.01km - 3(4:40/km) 153/153bpm 12.85/12.53kmph Add a comment	3.7mi, 35:34 Running - General Split Summary === 1) 1km - 6:27(6:27/km) 118/125bpm 80cal 9.3/10.48kmph 2) 1km - 6:25(6:25/km) 123/129bpm 81cal 9.35/10.35kmph 3) 1km - 6:12(6:12/km) 130/140bpm 84cal 9.68/10.98kmph 4) 1km - 5:36(5:36/km) 141/146bpm 87cal 10.71/11.69kmph 5) 1km - 5:24(5:24/km) 147/152bpm 88cal 11.1/11.99kmph 6) 1km - 5:27(5:27/km) 153/159bpm 93cal 11/11.42kmph 7) 0.01km - 2(4:52/km) 157/157bpm 12.35/10.25kmph Add a comment 1.3mi, 46:15 Running - General Split Summary === 1) 1km - 21:19(21:19/km) 107/143bpm 183cal 2.82/14.18kmph 2) 1km - 24:53(24:53/km) 122/160bpm 258cal 2.41/15.69kmph 3) 0.02km - 2(1:24/km) 91/91bpm 42.78/11.42kmph Add a comment	3.1mi, 28:54 Running - General Split Summary === 1) 1km - 6:11(6:11/km) 125/139bpm 83cal 9.71/11.49kmph 2) 1km - 5:40(5:40/km) 144/155bpm 91cal 10.59/11.76kmph 3) 1km - 5:40(5:40/km) 150/157bpm 92cal 10.6/11.69kmph 4) 1km - 5:34(5:34/km) 147/157bpm 89cal 10.76/11.99kmph 5) 1km - 5:46(5:46/km) 158/163bpm 101cal 10.39/11.79kmph 6) 0.01km - 2(4:31/km) 150/151bpm 13.28/10.81kmph Add a comment	11.2mi, 1:49:17 Running - General Split Summary === 1) 1km - 5:37(5:37/km) 128/140bpm 78cal 10.68/11.72kmph 2) 1km - 5:39(5:39/km) 137/149bpm 82cal 10.62/11.29kmph 3) 1km - 6:04(6:04/km) 141/150bpm 91cal 9.88/10.81kmph 4) 1km - 6:01(6:01/km) 146/150bpm 96cal 9.96/11.69kmph 5) 1km - 6:08(6:08/km) 143/150bpm 90cal 9.78/10.81kmph 6) 1km - 6:11(6:11/km) 151/156bpm 102cal 9.71/10.81kmph 7) 1km - 6:28(6:28/km) 154/161bpm 108cal 9.28/10.41kmph 8) 1km - 5:48(5:48/km) 153/163bpm 93cal 10.35/10.98kmph 9) 1km - 6:05(6:05/km) 151/160bpm 96cal 9.87/10.71kmph 10) 1km - 6:24(6:24/km) 148/156bpm 90cal 9.37/11.19kmph 11) 1km - 5:26(5:26/km) 151/153bpm 85cal 11.06/11.35kmph 12) 1km - 5:55(5:55/km) 154/161bpm 96cal 10.14/11.39kmph 13) 1km - 6:46(6:46/km) 155/166bpm 110cal 8.86/10.92kmph 14) 1km - 7:15(7:15/km) 153/174bpm 107cal 8.27/10.65kmph 15) 1km - 6:16(6:16/km) 155/167bpm 93cal 9.57/12.66kmph 16) 1km - 5:33(5:33/km) 154/161bpm 83cal 10.81/12.63kmph 17) 1km - 6:28(6:28/km) 155/164bpm 97cal 9.27/11.42kmph 18) 1km - 5:11(5:11/km) 157/163bpm 82cal 11.56/13.44kmph 19) 0km - 1(22:18/km) 163/163bpm 2.67/3.49kmph Add a comment	0mi, 54:19 Cross-Training - Other Split Summary === 1) 0km - 54:19(/km) 100/163bpm 375cal Add a comment 6.5mi, 25:12 Cycling - General Split Summary === 1) 5km - 12:25(2:29/km) 123/137bpm 153cal 24.17/46.39kmph 2) 5km - 11:37(2:19/km) 132/143bpm 155cal 25.84/50.22kmph 3) 0.46km - 1:10(2:31/km) 130/136bpm 14cal 23.77/49.95kmph Add a comment

Dist	Races	PB	WB	2005	2006	2007	2008	2009	2010	2012	2014	2018	2019
1mi	1	7:48 7:48/mi	48.34	7:48 48.34
5km	5	22:13 7:09/mi	59.68		22:25 58.48		22:13 59.68				27:12 50.94
3.5mi	1	29:59 8:34/mi	51.28							29:59 51.28
7.8km	1	37:10 7:43/mi	62.17										37:10 62.17
5mi	1	39:35 7:55/mi	54.77		39:35 54.77
10km	16	45:22 7:18/mi	60.83	57:23 47.55	49:10 55.50	47:27 57.81	45:22 60.83	52:28 52.97	51:26 54.42			50:34 59.27	52:00 57.64
15km	1	1:23:05 8:55/mi	55.38										1:23:05 55.38
13.1mi	1	2:01:59 9:19/mi	50.97							2:01:59 50.97
21.1km	3	1:46:41 8:08/mi	61.76									1:59:22 54.74	1:46:41 61.76
26.2mi	3	4:18:16 9:51/mi	50.68			4:18:16 48.39							4:30:21 50.68

2019	Distance	Date	Result	WAVA
Sani Stagger	26.2mi	24 Nov	6:16:28	36.39%
Sapphire Coast Marathon	26.2mi	27 Oct	4:30:21	50.68%
Saps Striders 21km	21.1km	15 Sep	1:46:41	61.76%
Queensburgh Mineshaft	15km	8 Sep	1:23:05	55.38%
Funky Pants Beach run	7.75km	1 Sep	37:10	62.17%
Durban City 10km	10km	7 Apr	52:00	57.64%
Deloitte 1/2 marathon	21.1km	17 Mar	1:59:42	54.58%
2018	Distance	Date	Result	WAVA
South Coast Half	21.1km	28 Oct	1:59:22	54.74%
Saps Striders 10km	10km	9 Sep	50:34	59.27%
Waterfall 10km	10km	15 Jul	58:50	50.55%
2014	Distance	Date	Result	WAVA
Battle of the Boroughs 5k Run	5km	17 May	27:12	50.94%
2012	Distance	Date	Result	WAVA
Windsor Half Marathon	13.1mi	7 Oct	2:01:59	50.97%
JP Morgan Corporate Challenge	3.5mi	12 Jul	29:59	51.28%
2010	Distance	Date	Result	WAVA
hotelympia 10k	10km	28 Feb	51:26	54.42%
2009	Distance	Date	Result	WAVA
Cliffe Woods 10K	10km	12 Jul	52:28	52.97%
2008	Distance	Date	Result	WAVA
British 10K London Run	10km	6 Jul	45:22	60.83%
Dulwich Midsummer 5K	5km	25 Jun	22:13	59.68%
2007	Distance	Date	Result	WAVA
Wilmington 10K	10km	28 Oct	48:58	56.36%
London Triathlon - 10k	0miles/0miles/10km	5 Aug	/ / 50:28	0.00%
Hatfield Broad Oak 10k	10km	28 May	47:27	57.81%
London Marathon	26.2mi	22 Apr	4:18:16	48.39%
2006	Distance	Date	Result	WAVA
Cliffe Woods 10K	10km	9 Jul	49:36	55.01%
Bobby Moore 5k	5km	2 Jul	22:25	58.48%
Chiquita Bananaman Chase	10km	25 Jun	49:10	55.50%
Fetch Five - Run For Your Soul 5	5mi	6 Jun	39:35	54.77%
Nike 5k -Victoria Park	5km	21 May	24:16	54.02%
Esher Church School 10k	10km	1 May	52:36	51.88%
Frank Harmer Memorial 10K (Brockwell Park)	10km	5 Mar	55:12	49.43%
Hotelympia 10k	10km	19 Feb	54:15	50.30%
Nike Run London January	5km	29 Jan	25:57	50.52%
2005	Distance	Date	Result	WAVA
Fetch Five - Christmas Bird	2mi	25 Dec	17:05	46.80%
David Lloyd Great Mile	1mi	23 Oct	7:48	48.34%
Nike Run London	10km	16 Oct	57:42	47.29%
Rainforest Foundation Taut 10K	10km	2 Oct	57:23	47.55%
British 10k	10km	3 Jul	57:24	47.32%

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