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PenW F45

About

Race Times

All Races

Mileage

Training

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No clubs listed.

Races
89
Miles
4840
Miles
19
Miles
1456
WAVA
61.06%
Mile
8:54
5k
24:36
5M
53:06
10k
54:17
10M
1:31:40
Half
2:05:05
Mara
4:55:13
20k
1:07:23

About Me

Getting there...

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Reindeer (47)

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2020 Targets

BIKE
500
RUN
500
SWIM
5
WALK
500

Set your targets for 2020

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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
2020	36	41	15	21	49	65	46	61	35	0	0	0	369
2020	10	13	24	17	29	33	86	60	31	0	0	0	304
2019	0	0	0	0	0	0	0	2.9	0	0	0	0	2.9
2019	65	74	48	48	24	22	27	13	11	1	15	39	386
2019	0	0	0	5	0	0	11	62	72	90	28	6	275
2018	0	0	0	0	0	0	0	2	0	0	0	0	2
2018	28	50	17	20	32	45	58	46	65	53	53	62	530
2018	0	0	10	7	0	0	0	0	0	30	0	0	47
2017	0	0	0	0	0.6	0	0	2	0	0	0	0	2.6
2017	5	0	0	11	12	13	8	26	40	37	28	32	210
2017	0	31	97	108	66	34	0	0	18	9	0	14	376
2016	0	0	0	0	0	0	0	0	2.4	0	0	0	2.4
2016	10	6	10	24	39	26	15	19	12	6	11	27	204
2016	2	0	0	0	0	0	0	0	0	0	0	0	2
2015	0	0	0.5	0	0	0	0	0	0	0	0	0	0.5
2015	49	29	69	48	51	72	51	59	58	16	0	1	502
2014	0	0	0	0	0	0	0	3.1	0	0.4	0	0	3.4
2014	23	19	21	6	0	10	18	22	32	16	31	26	225
2014	0	0	0	9	0	0	0	6	0	21	0	0	36
2013	1	0.6	0.8	0	0	0	0	0	0	0	0	0	2.4
2013	14	14	38	39	56	45	56	16	34	42	9	14	376
2013	8	0	0	0	10	8	15	19	0	0	0	0	60
2012	0	0	0	0	0	0	0	0	0	0	1.2	0	1.2
2012	96	120	105	76	17	25	21	11	22	9	11	10	525
2012	19	0	0	0	27	5	23	55	0	17	0	0	145
2011	0	0.3	0.3	0.5	0	0	0	0.3	0	0	0	0	1.3
2011	54	7	25	37	57	66	100	103	68	68	34	68	687
2011	0	9	9	0	10	32	57	21	20	18	0	0	177
2010	23	40	36	59	55	49	51	31	50	36	53	31	513
2010	0	0	0	0	0	0	0	33	0	0	0	0	33
2009	1	0	2	2	1	7	20	2	23	13	36	35	143
2008	9	3	2	33	48	31	19	14	2	1	3	1	165
2008	0	0	0	0	0	0	0	1	0	0	0	0	1
2007	0	0	0	0	0	0	0	0	0	3	0	0	3

Sun 23rd Aug Aug 23	Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29
3.9mi, 50:00 Running - Easy Split Summary === 1) 0.5m - 5:53(11:46/m) 132/140bpm 49cal 5.1/5.63mph 2) 0.5m - 5:44(11:28/m) 140/144bpm 49cal 5.23/5.68mph 3) 0.5m - 6:26(12:52/m) 143/153bpm 50cal 4.67/6.22mph 4) 0.5m - 6:02(12:03/m) 144/149bpm 50cal 4.98/5.66mph 5) 0.5m - 6:48(13:37/m) 144/151bpm 51cal 4.41/5.91mph 6) 0.5m - 7:50(15:41/m) 147/152bpm 62cal 3.83/5.74mph 7) 0.5m - 6:07(12:15/m) 146/152bpm 52cal 4.9/5.72mph 8) 0.41m - 5:10(12:31/m) 146/151bpm 42cal 4.8/5.32mph Add a comment	4.8mi, 40:32 Cycling - wattbike Split Summary === 1) 4.84m - 40:32(8:22/m) 113/154bpm 169cal 90/97rpm 70/127W 7.17/14.99mph Add a comment	2.2mi, 25:06 Running - Progressive Split Summary === 1) 0.41m - 5:02(12:12/m) 130/140bpm 40cal 4.92/5.26mph 2) 0.5m - 5:50(11:40/m) 144/150bpm 50cal 5.14/5.45mph 3) 0.5m - 6:21(12:41/m) 146/151bpm 55cal 4.73/5.51mph 4) 0.5m - 5:16(10:33/m) 153/162bpm 51cal 5.69/6.39mph 5) 0.28m - 2:37(9:31/m) 164/169bpm 27cal 6.3/6.7mph Add a comment 0mi, 50:00 Cross-Training - PersonalTrainer Split Summary === 1) 0m - 50:00(/m) 297cal Add a comment	3.6mi, 30:07 Cycling - wattbike Split Summary === 1) 3.63m - 30:07(8:17/m) 116/160bpm 122cal 91/96rpm 68/147W 7.24/14.99mph Add a comment	2.6mi, 32:02 Running - Easy Split Summary === 1) 0.5m - 6:12(12:25/m) 131/148bpm 53cal 4.84/5.57mph 2) 0.5m - 6:01(12:01/m) 145/152bpm 53cal 4.99/5.87mph 3) 0.5m - 6:17(12:34/m) 147/151bpm 53cal 4.78/5.55mph 4) 0.5m - 5:58(11:56/m) 146/149bpm 52cal 5.03/5.45mph 5) 0.5m - 6:32(13:05/m) 147/151bpm 52cal 4.59/5.61mph 6) 0.08m - 1:02(12:16/m) 148/150bpm 9cal 4.89/5.43mph Add a comment	2.9mi, 49:23 Cross-Training - Walking Split Summary === 1) 0m - 2(/m) 74/79bpm Add a comment 2.3mi, 27:04 Running - Intervals Speed play 1 Split Summary === 1) 0.42m - 5:00(11:52/m) 132/145bpm 42cal 5.06/5.57mph 2) 0.4m - 5:00(12:28/m) 144/149bpm 41cal 4.81/5.3mph 3) 0.22m - 2:00(9:10/m) 168/175bpm 21cal 6.55/6.95mph 4) 0.14m - 2:00(14:37/m) 155/175bpm 19cal 4.11/6.3mph 5) 0.23m - 2:00(8:35/m) 166/173bpm 21cal 6.99/7.47mph 6) 0.13m - 2:00(15:31/m) 150/174bpm 16cal 3.87/7.43mph 7) 0.23m - 2:00(8:40/m) 170/182bpm 22cal 6.92/7.22mph 8) 0.11m - 2:00(17:25/m) 158/182bpm 19cal 3.45/6.68mph 9) 0.39m - 5:00(12:45/m) 147/150bpm 41cal 4.7/5.28mph 10) 0.01m - 4(11:07/m) 148/149bpm 5.4/4.63mph Add a comment	0.7mi, 11:31 Cross-Training - Walking Split Summary === 1) 0.69m - 11:31(16:37/m) 122/142bpm 70cal 55/60rpm 3.61/4.61mph Add a comment 3.1mi, 38:02 Running - Easy Split Summary === 1) 0.5m - 5:51(11:43/m) 134/147bpm 50cal 5.12/5.61mph 2) 0.5m - 5:52(11:44/m) 145/151bpm 52cal 5.11/5.8mph 3) 0.5m - 6:13(12:25/m) 146/153bpm 50cal 4.83/6.18mph 4) 0.5m - 5:56(11:53/m) 147/152bpm 52cal 5.05/5.45mph 5) 0.5m - 6:34(13:07/m) 147/152bpm 52cal 4.57/5.55mph 6) 0.5m - 6:19(12:38/m) 148/152bpm 55cal 4.75/5.51mph 7) 0.11m - 1:16(11:33/m) 148/151bpm 10cal 5.19/5.09mph Add a comment
Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
3.2mi, 1:00:41 Cross-Training - Walking Split Summary === 1) 1m - 19:45(19:45/m) 97/110bpm 99cal 53/62rpm 3.04/4.84mph 2) 1m - 18:08(18:08/m) 100/111bpm 90cal 54/63rpm 3.31/4.17mph 3) 1m - 19:51(19:51/m) 103/121bpm 113cal 48/58rpm 3.02/4.53mph 4) 0.17m - 2:57(17:03/m) 104/110bpm 17cal 55/62rpm 3.52/3.86mph Add a comment 2.3mi, 30:01 Running - Easy Split Summary === 1) 0.5m - 6:12(12:25/m) 130/144bpm 51cal 4.83/5.28mph 2) 0.5m - 6:36(13:13/m) 143/151bpm 51cal 4.54/5.74mph 3) 0.5m - 6:25(12:50/m) 146/150bpm 55cal 4.68/5.45mph 4) 0.5m - 6:17(12:34/m) 146/151bpm 50cal 4.77/5.53mph 5) 0.34m - 4:31(13:11/m) 147/153bpm 36cal 4.55/5.45mph Add a comment	4.6mi, 40:15 Cycling - wattbike Split Summary === 1) 4.62m - 40:15(8:42/m) 118/132bpm 167cal 90/94rpm 69/118W 6.89/13.67mph Add a comment	3.1mi, 35:02 Running - Progressive Fast finish run 3 Split Summary === 1) 0.5m - 6:00(12:00/m) 134/147bpm 50cal 5/5.53mph 2) 0.5m - 6:10(12:19/m) 147/151bpm 51cal 4.87/5.43mph 3) 0.5m - 5:56(11:51/m) 146/152bpm 54cal 5.06/5.53mph 4) 0.5m - 5:48(11:36/m) 147/152bpm 54cal 5.17/5.51mph 5) 0.5m - 5:11(10:23/m) 161/167bpm 53cal 5.78/6.12mph 6) 0.5m - 5:01(10:03/m) 166/169bpm 54cal 5.97/6.51mph 7) 0.1m - 56(9:39/m) 168/168bpm 10cal 6.22/6.12mph Add a comment 0mi, 45:00 Cross-Training - PersonalTrainer Add a comment	3mi, 54:33 Cross-Training - Walking Split Summary === 1) 1m - 17:47(17:47/m) 81cal 52/62rpm 3.38/4.01mph 2) 1m - 17:54(17:54/m) 84cal 55/59rpm 3.35/3.88mph 3) 0.98m - 18:52(19:18/m) 82cal 52/59rpm 3.11/4.07mph Add a comment	2.1mi, 30:36 Running - Hill Work Split Summary === 1) 0.5m - 6:06(12:12/m) 136/148bpm 51cal 4.92/5.43mph 2) 0.5m - 5:58(11:56/m) 146/153bpm 54cal 5.03/5.57mph 3) 0.1m - 1:30(14:25/m) 147/153bpm 11cal 4.16/5.11mph 4) 0.04m - 30(13:52/m) 152/166bpm 4cal 4.33/5.49mph 5) 0.07m - 1:30(21:15/m) 155/173bpm 14cal 2.82/5.26mph 6) 0.04m - 30(12:56/m) 147/164bpm 4cal 4.64/5.91mph 7) 0.05m - 1:30(28:17/m) 152/171bpm 13cal 2.12/5.61mph 8) 0.04m - 30(12:03/m) 148/166bpm 4cal 4.98/5.82mph 9) 0.06m - 1:30(26:53/m) 154/173bpm 14cal 2.23/5.85mph 10) 0.04m - 30(12:33/m) 148/165bpm 3cal 4.78/6.28mph 11) 0.06m - 1:30(25:03/m) 154/173bpm 14cal 2.4/5.68mph 12) 0.04m - 30(11:34/m) 151/167bpm 4cal 5.19/6.85mph 13) 0.05m - 1:30(27:38/m) 154/173bpm 12cal 2.17/6.16mph 14) 0.04m - 30(13:08/m) 150/167bpm 3cal 4.57/5.76mph 15) 0.07m - 1:30(21:31/m) 163/174bpm 15cal 2.79/5.38mph 16) 0.37m - 5:00(13:26/m) 150/153bpm 40cal 4.46/5.16mph 17) 0m - 2(7:03/m) 151/151bpm 8.51/4.8mph Add a comment	2.9mi, 17:34 Cycling - General Split Summary === 1) 2.86m - 17:34(6:08/m) 115/128bpm 103cal 9.77/20.41mph Add a comment 3mi, 17:21 Cycling - General Split Summary === 1) 2.96m - 17:21(5:51/m) 131/156bpm 133cal 10.26/21.14mph Add a comment	0.8mi, 13:47 Cross-Training - Walking Split Summary === 1) 0.81m - 13:47(16:59/m) 129/154bpm 91cal 53/83rpm 3.53/5.49mph Add a comment 3.1mi, 38:58 Running - Easy Split Summary === 1) 0.5m - 5:45(11:30/m) 132/144bpm 48cal 5.22/5.68mph 2) 0.5m - 5:39(11:18/m) 141/145bpm 48cal 5.31/6.12mph 3) 0.5m - 6:09(12:18/m) 144/155bpm 48cal 4.88/6.68mph 4) 0.5m - 6:04(12:07/m) 147/151bpm 52cal 4.95/5.97mph 5) 0.5m - 6:31(13:02/m) 147/151bpm 47cal 4.6/5.55mph 6) 0.5m - 7:31(15:02/m) 148/153bpm 54cal 3.99/6.18mph 7) 0.06m - 1:19(21:28/m) 146/151bpm 9cal 2.79/5.18mph Add a comment
Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
0.6mi, 12:02 Cross-Training - Walking Split Summary === 1) 0.64m - 12:02(18:42/m) 128/148bpm 82cal 52/59rpm 3.21/4.34mph Add a comment 5mi, 1:01:50 Running - Long Run Split Summary === 1) 0.5m - 5:59(11:58/m) 128/138bpm 48cal 5.02/5.78mph 2) 0.5m - 5:55(11:49/m) 135/140bpm 51cal 5.08/5.97mph 3) 0.5m - 5:56(11:51/m) 140/145bpm 52cal 5.06/5.68mph 4) 0.5m - 6:11(12:22/m) 143/148bpm 52cal 4.85/5.63mph 5) 0.5m - 6:09(12:18/m) 144/149bpm 53cal 4.88/5.45mph 6) 0.5m - 6:23(12:46/m) 142/149bpm 54cal 4.7/5.3mph 7) 0.5m - 6:19(12:39/m) 146/153bpm 55cal 4.74/5.49mph 8) 0.5m - 6:17(12:33/m) 141/148bpm 49cal 4.78/5.8mph 9) 0.5m - 6:26(12:51/m) 144/149bpm 51cal 4.67/5.38mph 10) 0.5m - 6:09(12:17/m) 144/149bpm 50cal 4.88/5.3mph 11) 0.01m - 8(12:38/m) 137/137bpm 1cal 4.75/5.13mph Add a comment	3.1mi, 1:00:14 Cross-Training - Walking Split Summary === 1) 1m - 18:47(18:47/m) 108/136bpm 95cal 52/71rpm 3.19/5.45mph 2) 1m - 20:09(20:09/m) 106/134bpm 102cal 48/58rpm 2.98/4.17mph 3) 1m - 19:05(19:05/m) 107/119bpm 106cal 51/56rpm 3.14/3.92mph 4) 0.12m - 2:13(18:23/m) 101/107bpm 11cal 53/55rpm 3.26/4.51mph Add a comment 3.7mi, 30:11 Cycling - wattbike Split Summary === 1) 3.72m - 30:11(8:07/m) 120/135bpm 127cal 90/94rpm 69/116W 7.39/15.4mph Add a comment	3.1mi, 35:02 Running - Progressive Fast finish run 3 Split Summary === 1) 0.5m - 6:03(12:07/m) 134/147bpm 52cal 4.95/5.41mph 2) 0.5m - 6:02(12:04/m) 144/151bpm 53cal 4.97/5.57mph 3) 0.5m - 6:22(12:43/m) 145/151bpm 53cal 4.72/5.89mph 4) 0.5m - 5:44(11:27/m) 147/151bpm 53cal 5.24/5.68mph 5) 0.5m - 5:15(10:29/m) 163/168bpm 54cal 5.72/7.16mph 6) 0.5m - 4:51(9:41/m) 167/173bpm 53cal 6.19/6.59mph 7) 0.08m - 46(9:46/m) 173/174bpm 8cal 6.14/6.18mph Add a comment 0mi, 45:00 Cross-Training - PersonalTrainer Split Summary === 1) 0m - 20:48(/m) 92/136bpm 75cal Add a comment	1.7mi, 28:47 Cross-Training - Walking Split Summary === 1) 1m - 16:02(16:02/m) 97/107bpm 95cal 59/63rpm 3.74/4.61mph 2) 0.81m - 19:51(24:36/m) 97/114bpm 90cal 34/63rpm 2.44/4.22mph Add a comment 2.9mi, 17:44 Cycling - General Split Summary === 1) 2.86m - 17:44(6:13/m) 120/148bpm 115cal 9.66/18.97mph Add a comment 3mi, 19:10 Cycling - General Split Summary === 1) 2.97m - 19:10(6:27/m) 129/152bpm 140cal 9.3/20.94mph Add a comment	2.5mi, 30:03 Running - Easy Split Summary === 1) 0.5m - 5:47(11:33/m) 132/146bpm 50cal 5.19/5.59mph 2) 0.5m - 5:49(11:38/m) 145/150bpm 53cal 5.16/5.95mph 3) 0.5m - 6:04(12:08/m) 146/148bpm 52cal 4.95/5.85mph 4) 0.5m - 5:43(11:25/m) 147/149bpm 53cal 5.25/5.63mph 5) 0.5m - 6:29(12:57/m) 147/151bpm 52cal 4.63/5.36mph 6) 0.02m - 12(11:15/m) 144/144bpm 1cal 5.34/5.32mph Add a comment	3.5mi, 30:13 Cycling - wattbike Split Summary === 1) 3.54m - 30:13(8:32/m) 120/198bpm 124cal 89/94rpm 69/112W 7.03/13.59mph Add a comment 2.6mi, 45:34 Cross-Training - Walking Split Summary === 1) 1m - 15:40(15:40/m) 85/94bpm 91cal 58/62rpm 3.83/4.55mph 2) 1m - 18:03(18:03/m) 107/131bpm 105cal 52/62rpm 3.32/4.3mph 3) 0.62m - 11:51(19:09/m) 120/129bpm 61cal 55/60rpm 3.13/4.26mph Add a comment	1.2mi, 21:42 Running - Hill Work Hill rep run 2 (warm up separate due to Garmin error) Split Summary === 1) 0.04m - 38(14:58/m) 127/137bpm 4cal 4.01/30.2mph 2) 0.04m - 30(12:32/m) 152/172bpm 4cal 4.79/7.22mph 3) 0.06m - 1:30(26:05/m) 154/175bpm 15cal 2.3/5.09mph 4) 0.04m - 30(11:30/m) 154/171bpm 4cal 5.22/6.35mph 5) 0.06m - 1:30(23:38/m) 156/176bpm 15cal 2.54/5.61mph 6) 0.05m - 30(10:59/m) 156/173bpm 4cal 5.46/6.59mph 7) 0.06m - 1:30(24:36/m) 152/178bpm 14cal 2.44/6.07mph 8) 0.04m - 30(12:52/m) 150/165bpm 4cal 4.66/5.91mph 9) 0.06m - 1:30(27:03/m) 158/175bpm 14cal 2.22/5.7mph 10) 0.04m - 30(12:08/m) 159/173bpm 5cal 4.94/5.93mph 11) 0.05m - 1:30(30:06/m) 160/178bpm 15cal 1.99/5.45mph 12) 0.04m - 30(12:41/m) 156/171bpm 4cal 4.73/5.43mph 13) 0.06m - 1:30(25:11/m) 159/176bpm 14cal 2.38/5.45mph 14) 0.04m - 30(12:01/m) 161/173bpm 5cal 4.99/6.62mph 15) 0.05m - 1:30(29:53/m) 161/177bpm 15cal 2.01/5.41mph 16) 0.04m - 30(13:13/m) 156/169bpm 4cal 4.54/5.93mph 17) 0.07m - 1:30(20:21/m) 166/175bpm 15cal 2.95/6.55mph 18) 0.35m - 5:00(14:19/m) 153/160bpm 37cal 4.19/4.86mph 19) 0.01m - 4(10:07/m) 160/160bpm 5.93/5.07mph Add a comment 1.1mi, 13:41 Running - Warm Up Split Summary === 1) 0.5m - 6:15(12:30/m) 138/147bpm 50cal 4.8/5.45mph 2) 0.5m - 6:21(12:41/m) 146/155bpm 53cal 4.73/5.3mph 3) 0.07m - 1:05(15:53/m) 145/148bpm 8cal 3.78/4.24mph Add a comment
Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
5.8mi, 1:14:56 Running - Long Run Split Summary === 1) 0.5m - 6:15(12:29/m) 136/145bpm 48cal 4.8/5.38mph 2) 0.5m - 5:53(11:45/m) 144/148bpm 50cal 5.1/5.8mph 3) 0.5m - 6:10(12:19/m) 146/149bpm 49cal 4.87/5.51mph 4) 0.5m - 6:22(12:45/m) 147/152bpm 53cal 4.71/5.41mph 5) 0.5m - 6:29(12:58/m) 147/152bpm 53cal 4.63/5.7mph 6) 0.5m - 6:13(12:25/m) 147/153bpm 50cal 4.83/5.13mph 7) 0.5m - 6:46(13:31/m) 147/157bpm 54cal 4.44/5.07mph 8) 0.5m - 6:27(12:53/m) 150/153bpm 53cal 4.66/5.49mph 9) 0.5m - 6:34(13:08/m) 146/154bpm 52cal 4.57/5.07mph 10) 0.5m - 6:41(13:21/m) 148/153bpm 54cal 4.49/5.32mph 11) 0.5m - 6:29(12:59/m) 149/155bpm 53cal 4.62/5.26mph 12) 0.34m - 4:39(13:35/m) 147/155bpm 34cal 4.42/5.05mph Add a comment	3.5mi, 1:00:48 Cross-Training - Walking Split Summary === 1) 1m - 16:44(16:44/m) 100/112bpm 92cal 55/60rpm 3.58/4.11mph 2) 1m - 18:11(18:11/m) 102/114bpm 96cal 50/60rpm 3.3/4.36mph 3) 1m - 17:30(17:30/m) 104/117bpm 101cal 52/59rpm 3.43/4.97mph 4) 0.47m - 8:23(17:45/m) 102/110bpm 46cal 53/58rpm 3.38/3.8mph Add a comment	2.6mi, 30:05 Running - Progressive Fast finish run 2 Split Summary === 1) 0.5m - 6:02(12:04/m) 133/146bpm 51cal 4.97/5.45mph 2) 0.5m - 5:46(11:32/m) 145/151bpm 54cal 5.2/5.72mph 3) 0.5m - 6:19(12:38/m) 147/150bpm 54cal 4.75/5.61mph 4) 0.5m - 5:46(11:31/m) 147/152bpm 53cal 5.21/5.63mph 5) 0.09m - 1:10(12:16/m) 149/152bpm 10cal 4.89/5.59mph 6) 0.5m - 5:02(10:03/m) 166/169bpm 53cal 5.97/6.43mph Add a comment 0mi, 45:00 Cross-Training - PersonalTrainer Split Summary === 1) 0m - 38:46(/m) 94/151bpm 146cal Add a comment	2.9mi, 16:50 Cycling - General Split Summary === 1) 2.86m - 16:50(5:54/m) 113/138bpm 94cal 10.18/18.28mph Add a comment 3mi, 19:33 Cycling - General Split Summary === 1) 2.98m - 19:33(6:34/m) 117/137bpm 118cal 9.15/19.79mph Add a comment	2.1mi, 30:45 Running - Hill Work Split Summary === 1) 0.5m - 6:04(12:08/m) 132/144bpm 52cal 4.95/5.49mph 2) 0.5m - 6:16(12:33/m) 146/151bpm 54cal 4.78/5.63mph 3) 0.09m - 1:23(14:46/m) 142/148bpm 9cal 4.06/4.66mph 4) 0.04m - 30(11:32/m) 153/167bpm 4cal 5.2/6.55mph 5) 0.06m - 1:30(25:05/m) 152/172bpm 13cal 2.39/6.2mph 6) 0.05m - 30(10:32/m) 149/167bpm 4cal 5.7/6.18mph 7) 0.06m - 1:30(23:30/m) 152/173bpm 13cal 2.55/6.16mph 8) 0.04m - 30(11:33/m) 150/166bpm 4cal 5.19/6.14mph 9) 0.06m - 1:30(24:49/m) 153/173bpm 13cal 2.42/5.87mph 10) 0.05m - 30(10:53/m) 149/168bpm 4cal 5.51/6.12mph 11) 0.06m - 1:30(26:00/m) 154/174bpm 13cal 2.31/6.1mph 12) 0.04m - 30(11:25/m) 153/169bpm 4cal 5.26/5.97mph 13) 0.06m - 1:30(26:31/m) 155/174bpm 13cal 2.26/5.7mph 14) 0.04m - 30(11:24/m) 151/167bpm 3cal 5.26/5.7mph 15) 0.07m - 1:30(22:27/m) 163/172bpm 15cal 2.67/5.74mph 16) 0.37m - 5:00(13:22/m) 149/154bpm 40cal 4.49/4.99mph 17) 0m - 2(10:59/m) 151/151bpm 5.46/4.97mph Add a comment	2.8mi, 18:24 Cycling - General Split Summary === 1) 2.84m - 18:24(6:29/m) 131/160bpm 144cal 9.26/18.22mph Add a comment 3mi, 19:02 Cycling - General Split Summary === 1) 2.98m - 19:02(6:23/m) 127/151bpm 141cal 9.39/19.29mph Add a comment	3.1mi, 37:26 Running - Easy Split Summary === 1) 0.5m - 5:42(11:23/m) 133/142bpm 49cal 5.27/5.8mph 2) 0.5m - 6:13(12:27/m) 145/150bpm 50cal 4.82/5.45mph 3) 0.5m - 6:05(12:10/m) 147/152bpm 55cal 4.93/5.76mph 4) 0.5m - 5:58(11:56/m) 150/155bpm 55cal 5.03/5.85mph 5) 0.5m - 6:03(12:07/m) 149/154bpm 55cal 4.95/5.72mph 6) 0.5m - 6:09(12:18/m) 149/155bpm 53cal 4.88/5.61mph 7) 0.11m - 1:16(11:40/m) 150/151bpm 11cal 5.14/5.24mph Add a comment

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018	2020
1mi	1	8:54 8:54/mi	49.76							8:54 49.76
2mi	2	18:38 9:19/mi	50.37								18:38 50.37
5km	38	24:36 7:55/mi	61.06				28:10 53.11	24:38 60.98	24:36 61.06	25:31 59.14	27:13 55.74	27:44 55.87		28:25 55.29	26:00 60.98	28:48 55.58
3.4mi	4	31:43 9:18/mi	51.44			31:43 51.44
5mi	4	53:06 10:37/mi	49.58													53:06 49.58
5.7mi	3	52:51 9:16/mi	55.79									52:51 55.13	56:42 51.77		53:21 55.79
5.9mi	5	50:42 8:36/mi	57.62					50:42 57.62	52:22 56.03	57:06 51.64	54:03 54.86
6mi	1	57:13 9:32/mi	52.15					57:13 52.15
10km	13	54:17 8:44/mi	56.67		1:02:19 48.90			54:17 56.67	56:28 54.99			57:30 55.23		1:14:34 43.12	57:51 56.09	1:09:07 47.90
8mi	1	1:16:47 9:36/mi	51.82					1:16:47 51.82
10mi	3	1:31:40 9:10/mi	54.81					1:31:40 54.81
13.1mi	6	2:05:05 9:33/mi	53.06	2:30:38 43.48	2:22:24 46.10			2:05:05 53.06	2:17:50 48.39			2:31:35 45.47		4:00:45 28.88
14mi	3	2:24:33 10:20/mi	49.31					2:25:37 48.71	2:24:33 49.31			2:35:42 47.31
26.2km	1	2:49:02 10:23/mi	49.45					2:49:02 49.45
26.2mi	2	4:55:13 11:16/mi	47.01						5:46:21 39.86	4:55:13 47.01

2020	Distance	Date	Result	WAVA
Fetch Virtual Weekend 10k	10km	13 Jun	1:09:07	47.90%
Fetch Virtual Weekend 5 Mile	5mi	6 Jun	53:06	49.58%
Fetch Virtual Weekend 5 Mile	5mi	23 May	54:32	48.27%
Fetch Virtual Weekend 5 Mile	5mi	16 May	55:55	47.08%
Newcastle parkrun	5km	8 Feb	28:48	55.58%
2018	Distance	Date	Result	WAVA
Newcastle parkrun	5km	24 Nov	26:00	60.98%
Kielder 10k	10km	6 Oct	57:51	56.09%
Newcastle parkrun	5km	29 Sep	26:08	60.12%
gateshead trail 10k	10km	11 Aug	58:36	55.37%
Leamington parkrun	5km	7 Jul		0.00%
Blaydon Race	5.7mi	9 Jun	53:21	55.79%
Newcastle parkrun	5km	10 Mar	26:38	59.00%
2017	Distance	Date	Result	WAVA
Newcastle parkrun	5km	9 Dec	28:25	55.29%
Kielder 10k	10km	7 Oct	1:14:34	43.12%
Big Five Half Marathon	13.1mi	24 Jun	4:00:45	28.88%
2016	Distance	Date	Result	WAVA
Blaydon Race	5.7mi	9 Jun	56:42	51.77%
2015	Distance	Date	Result	WAVA
Kielder Half Marathon	13.1mi	4 Oct	2:31:35	45.47%
Gateshead trail run	10km	15 Aug	1:00:57	52.11%
Northumberland Coastal Run	14mi	19 Jul	2:35:42	47.31%
Northern Frontrunners LGBT 5k Run	5km	17 Jul	34:48	44.53%
Blaydon Race	5.7mi	9 Jun	52:51	55.13%
Lakeland Trail Series - Staveley	10km	9 May	1:38:12	32.34%
Newcastle parkrun	5km	18 Apr	27:44	55.87%
BM 10k	10km	12 Apr	57:30	55.23%
North Tyneside 10K	10km	5 Apr	58:03	54.71%
Newcastle parkrun	5km	17 Jan	31:14	49.61%
Newcastle parkrun	5km	3 Jan	28:31	54.34%
2013	Distance	Date	Result	WAVA
Blaydon Race	5.9mi	9 Jun	54:03	54.86%
newcastle parkrun	5km	25 May	27:13	55.74%
Newcastle parkrun	5km	18 May	27:24	55.37%
Newcastle parkrun	5km	11 May	34:53	43.49%
Tyne Bridge Harriers Summer Grand Prix (2)	2mi	7 May	18:38	50.37%
newcastle parkrun	5km	4 May	27:53	54.41%
Newcastle parkrun	5km	27 Apr	28:07	53.95%
Newcastle parkrun	5km	20 Apr	27:14	55.70%
newcastle parkrun	5km	13 Apr	35:10	43.14%
newcastle parkrun	5km	6 Apr	28:34	53.10%
Tyne Bridge Harriers Summer Grand Prix (1)	2mi	2 Apr	20:14	46.39%
Newcastle parkrun	5km	30 Mar	28:03	54.08%
Newcastle parkrun	5km	23 Mar	28:42	52.86%
Newcastle parkrun	5km	16 Mar	28:42	52.86%
newcastle parkrun	5km	9 Mar	28:46	52.74%
Newcastle parkrun	5km	2 Mar	29:55	50.71%
newcastle parkrun	5km	16 Feb	31:15	48.54%
newcastle parkrun	5km	9 Feb	34:33	43.91%
newcastle parkrun	5km	19 Jan	34:09	44.42%
newcastle parkrun	5km	5 Jan	31:36	48.01%
2012	Distance	Date	Result	WAVA
north east fetcheveryone 1 mile challenge	1mi	16 Dec	8:54	49.76%
Northumberland Coastal Run	14mi	22 Jul		0.00%
Blaydon Race	5.9mi	9 Jun	57:06	51.64%
Brighton Marathon	26.2mi	15 Apr	4:55:13	47.01%
Newcastle parkrun	5km	3 Mar	25:31	59.14%
Run for Bob	7.5mi	8 Jan		0.00%
2011	Distance	Date	Result	WAVA
Brighton & Hove parkrun	5km	24 Dec	25:44	58.64%
Saltwell 10K	10km	17 Dec	58:53	52.74%
Heaton Harriers Town Moor Memorial 10k	10km	13 Nov	56:28	54.99%
Great North Run	13.1mi	18 Sep	2:17:50	48.39%
Marathon du Medoc	26.2mi	10 Sep	5:46:21	39.86%
Hebburn triathlon (Tyne and Wear Fire and Rescue service)	0.4km/20km/5km	7 Aug	11:58 / 1:07:23 / 29:55	0.00%
Northumberland Coastal Run	14mi	17 Jul	2:24:33	49.31%
Newcastle parkrun	5km	11 Jun	26:17	57.15%
Blaydon Race	5.9mi	9 Jun	52:22	56.03%
Newcastle parkrun	5km	30 Apr	25:50	58.14%
Newcastle parkrun	5km	2 Apr	27:29	54.65%
Newcastle parkrun	5km	22 Jan	24:36	61.06%
Newcastle parkrun	5km	8 Jan	25:36	58.67%
2010	Distance	Date	Result	WAVA
Hellrunner: Hell Down South	10mi	27 Nov	2:16:00	37.12%
Newcastle parkrun	5km	20 Nov	24:38	60.98%
Gibside Fruit Bowl Trail Race	6mi	7 Nov	57:13	52.15%
Kilomathon - Scotland	26.2km	3 Oct	2:49:02	49.45%
Great North Run	13.1mi	19 Sep	2:05:05	53.06%
Para's 10	10mi	12 Sep	1:36:22	52.13%
Tynedale 10 Mile Jelly Road Race	10mi	5 Sep	1:31:40	54.81%
Northumberland Coastal Run	14mi	18 Jul	2:25:37	48.71%
Tynedale 10K	10km	7 Jul	54:17	56.67%
Blaydon Race	5.9mi	9 Jun	50:42	57.62%
Edinburgh marathon - Hairy Haggis - The Gosford leg 3	8mi	23 May	1:16:47	51.82%
aaa adventure challenge 10k Run / Swim / Obstacle	50metres/10km	16 May	/ 1:08:59	0.00%
Newcastle Parkrun	5km	20 Mar	25:32	58.59%
Newcastle Parkrun	5km	13 Feb	26:33	56.35%
Newcastle Parkrun	5km	23 Jan	28:21	52.77%
2009	Distance	Date	Result	WAVA
Blyth Sands Race	5mi	6 Dec	52:18	46.86%
Brighton & Hove parkrun	5km	14 Nov	28:10	53.11%
2008	Distance	Date	Result	WAVA
Jesmond Dene Handicap Race 4	3.41mi	28 Jul	34:30	47.29%
Jesmond Dene Handicap Race 3	3.41mi	23 Jun	31:43	51.44%
BUPA Great Womens Run	10km	15 Jun	54:26	56.12%
Blaydon Race	5.9mi	9 Jun	59:58	48.37%
Jesmond Dene Handicap Race 2	3.41mi	26 May	33:48	48.26%
Jesmond Dene Handicap Race	3.41mi	5 May	34:49	46.86%
2007	Distance	Date	Result	WAVA
Great North Run	13.1mi	30 Sep	2:22:24	46.10%
BUPA Great Women's Run	10km	17 Jun	1:02:19	48.90%
2006	Distance	Date	Result	WAVA
Great North Run	13.1mi	1 Oct	2:30:38	43.48%

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