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PenW F45

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Races
89
Miles
5061
Miles
19
Miles
1472
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

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2021 Targets

BIKE
400
RUN
500
WALK
500

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Swim Totals

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Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	19	0	0	0	0	0	0	0	0	0	0	0	19
2020	36	41	15	21	49	65	46	61	54	65	70	48	571
2020	10	13	24	17	29	33	86	60	35	10	0	0	319
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

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
2.7mi, 29:51 Running - General Split Summary === 1) 0.5m - 5:12(10:24/m) 136/141bpm 44cal 5.77/6.07mph 2) 0.5m - 5:34(11:07/m) 144/151bpm 48cal 5.4/6.2mph 3) 0.5m - 5:33(11:06/m) 150/156bpm 50cal 5.41/6.39mph 4) 0.5m - 5:13(10:26/m) 154/165bpm 52cal 5.75/6.53mph 5) 0.5m - 6:01(12:01/m) 148/161bpm 50cal 4.99/6.53mph 6) 0.23m - 2:19(10:10/m) 150/155bpm 21cal 5.91/6.05mph Add a comment	4.5mi, 51:08 Running - General Split Summary === 1) 0.5m - 5:28(10:56/m) 143/165bpm 47cal 5.48/9.96mph 2) 0.5m - 5:14(10:28/m) 144/158bpm 45cal 5.73/7.08mph 3) 0.5m - 5:30(10:59/m) 147/152bpm 47cal 5.46/6.2mph 4) 0.5m - 5:51(11:42/m) 147/153bpm 50cal 5.13/6.2mph 5) 0.5m - 5:20(10:40/m) 149/155bpm 47cal 5.62/7.01mph 6) 0.5m - 5:46(11:31/m) 150/156bpm 50cal 5.21/6.2mph 7) 0.5m - 5:49(11:39/m) 148/155bpm 50cal 5.15/6.59mph 8) 0.5m - 6:17(12:34/m) 148/158bpm 51cal 4.77/6.14mph 9) 0.5m - 5:45(11:29/m) 150/156bpm 48cal 5.22/6.24mph 10) 0.01m - 8(10:02/m) 154/154bpm 1cal 5.98/5.72mph 27th Dec 2020, 10:29am geordiegirl wrote: Nice running Pen Add a comment	1.7mi, 17:18 Running - General Run to and from Sainsbury’s to get a few things. Split Summary === 1) 0.5m - 4:58(9:56/m) 142/153bpm 43cal 6.04/7.08mph 2) 0.5m - 5:16(10:32/m) 145/157bpm 45cal 5.69/6.89mph 3) 0.5m - 5:02(10:04/m) 145/151bpm 45cal 5.96/6.59mph 4) 0.2m - 2:02(10:10/m) 150/153bpm 19cal 5.9/6.2mph Add a comment	1.8mi, 18:51 Running - General Split Summary === 1) 0.5m - 5:34(11:07/m) 136/144bpm 43cal 5.4/6.59mph 2) 0.5m - 5:02(10:04/m) 140/148bpm 44cal 5.96/6.76mph 3) 0.5m - 5:29(10:58/m) 149/156bpm 51cal 5.47/6.66mph 4) 0.26m - 2:47(10:34/m) 138/148bpm 20cal 5.68/7.43mph Add a comment	2mi, 22:04 Running - General Split Summary === 1) 0.5m - 5:27(10:53/m) 131/152bpm 44cal 5.51/6.41mph 2) 0.5m - 5:16(10:33/m) 152/157bpm 50cal 5.69/6.49mph 3) 0.5m - 6:03(12:07/m) 157/169bpm 60cal 4.95/6.01mph 4) 0.5m - 5:05(10:09/m) 162/170bpm 53cal 5.91/6.64mph 5) 0.02m - 13(11:17/m) 141/165bpm 1cal 5.31/5.74mph 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
3.1mi, 33:11 Running - General Split Summary === 1) 0.5m - 5:01(10:01/m) 155/164bpm 50cal 5.99/6.51mph 2) 0.5m - 5:12(10:24/m) 161/167bpm 53cal 5.77/6.47mph 3) 0.5m - 5:24(10:49/m) 170/175bpm 56cal 5.55/6.24mph 4) 0.5m - 5:15(10:30/m) 159/171bpm 51cal 5.71/7.03mph 5) 0.5m - 5:34(11:08/m) 162/176bpm 56cal 5.39/6.26mph 6) 0.5m - 5:31(11:02/m) 156/161bpm 52cal 5.44/6.03mph 7) 0.12m - 1:13(10:17/m) 158/162bpm 12cal 5.84/6.64mph Add a comment	-	0.7mi, 23:24 Cross-Training - Walking Split Summary === 1) 0.65m - 23:24(36:10/m) 99/129bpm 105cal 16/75rpm 1.66/5.47mph Add a comment 3.1mi, 35:14 Running - General Split Summary === 1) 0.5m - 5:14(10:28/m) 132/152bpm 44cal 5.74/6.32mph 2) 0.5m - 5:30(11:00/m) 149/158bpm 50cal 5.46/7.6mph 3) 0.5m - 6:00(11:59/m) 151/158bpm 55cal 5.01/5.93mph 4) 0.5m - 5:47(11:35/m) 151/162bpm 53cal 5.18/6.28mph 5) 0.5m - 5:36(11:12/m) 150/158bpm 51cal 5.36/6.12mph 6) 0.5m - 5:54(11:48/m) 152/163bpm 51cal 5.08/6.66mph 7) 0.11m - 1:14(11:20/m) 158/163bpm 11cal 5.29/6.39mph Add a comment	0mi, 35:00 Cross-Training - PersonalTrainer 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
-	3.5mi, 38:28 Running - General Split Summary === 1) 0.5m - 5:13(10:27/m) 137/151bpm 43cal 5.75/6.53mph 2) 0.5m - 5:11(10:22/m) 152/168bpm 49cal 5.79/6.41mph 3) 0.5m - 5:44(11:29/m) 153/160bpm 54cal 5.23/6.01mph 4) 0.5m - 5:28(10:56/m) 157/173bpm 52cal 5.48/6.32mph 5) 0.5m - 5:50(11:40/m) 161/173bpm 58cal 5.14/6.28mph 6) 0.5m - 5:28(10:56/m) 158/165bpm 51cal 5.48/6.28mph 7) 0.5m - 5:30(11:01/m) 152/163bpm 48cal 5.45/6.16mph 8) 0m - 3(13:02/m) 150/150bpm 4.61/5.82mph Add a comment	2.9mi, 33:18 Running - General Split Summary === 1) 0.5m - 5:17(10:33/m) 137/151bpm 46cal 5.69/6.18mph 2) 0.5m - 5:51(11:42/m) 148/156bpm 51cal 5.13/6.03mph 3) 0.5m - 5:46(11:33/m) 152/158bpm 52cal 5.2/6.68mph 4) 0.5m - 5:37(11:13/m) 163/175bpm 54cal 5.35/6.18mph 5) 0.5m - 5:51(11:41/m) 165/176bpm 58cal 5.13/6.41mph 6) 0.39m - 4:57(12:34/m) 162/180bpm 48cal 4.77/6.49mph Add a comment	0mi, 38:35 Cross-Training - PersonalTrainer Split Summary === 1) 0m - 38:35(0/m) 106/146bpm 184cal Add a comment	-	-	-
Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22
3.3mi, 35:41 Running - General Split Summary === 1) 0.5m - 5:19(10:39/m) 130/140bpm 42cal 5.64/6.1mph 2) 0.5m - 5:10(10:21/m) 145/157bpm 46cal 5.8/6.78mph 3) 0.5m - 5:41(11:23/m) 149/158bpm 52cal 5.27/5.89mph 4) 0.5m - 5:30(11:01/m) 153/171bpm 51cal 5.45/6.2mph 5) 0.5m - 5:25(10:51/m) 154/160bpm 52cal 5.53/6.2mph 6) 0.5m - 5:33(11:06/m) 154/163bpm 49cal 5.4/6.12mph 7) 0.26m - 3:02(11:39/m) 152/156bpm 26cal 5.15/6.03mph Add a comment	3.5mi, 39:43 Running - General Split Summary === 1) 0.5m - 5:19(10:37/m) 128/135bpm 40cal 5.65/9.39mph 2) 0.5m - 4:51(9:42/m) 136/144bpm 39cal 6.19/7.03mph 3) 0.5m - 6:01(12:01/m) 148/156bpm 49cal 4.99/6.22mph 4) 0.5m - 5:56(11:52/m) 161/170bpm 58cal 5.06/6.45mph 5) 0.5m - 5:27(10:54/m) 170/181bpm 56cal 5.5/6.43mph 6) 0.5m - 5:57(11:54/m) 168/181bpm 60cal 5.04/6.16mph 7) 0.5m - 6:10(12:20/m) 152/166bpm 51cal 4.86/5.91mph 8) 0m - 3(10:23/m) 165/166bpm 5.78/5.34mph Add a comment	-	0mi, 36:32 Cross-Training - PersonalTrainer Split Summary === 1) 0m - 36:32(0/m) 116/154bpm 206cal Add a comment	-	-	-

Dist	Races	PB	2006	2007	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018	2020
1mi	1	8:54 8:54/mi							8:54
2mi	2	18:38 9:19/mi								18:38
5km	38	24:36 7:55/mi				28:10	24:38	24:36	25:31	27:13	27:44		28:25	26:00	28:48
3.4mi	4	31:43 9:18/mi			31:43
5mi	4	53:06 10:37/mi													53:06
5.7mi	3	52:51 9:16/mi									52:51	56:42		53:21
5.9mi	5	50:42 8:36/mi					50:42	52:22	57:06	54:03
6mi	1	57:13 9:32/mi					57:13
10km	13	54:17 8:44/mi		1:02:19			54:17	56:28			57:30		1:14:34	57:51	1:09:07
8mi	1	1:16:47 9:36/mi					1:16:47
10mi	3	1:31:40 9:10/mi					1:31:40
13.1mi	6	2:05:05 9:33/mi	2:30:38	2:22:24			2:05:05	2:17:50			2:31:35		4:00:45
14mi	3	2:24:33 10:20/mi					2:25:37	2:24:33			2:35:42
26.2km	1	2:49:02 10:23/mi					2:49:02
26.2mi	2	4:55:13 11:16/mi						5:46:21	4:55:13

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	51.59%
2015	Distance	Date	Result	WAVA
Kielder Half Marathon	13.1mi	4 Oct	2:31:35	45.12%
Gateshead trail run	10km	15 Aug	1:00:57	51.92%
Northumberland Coastal Run	14mi	19 Jul	2:35:42	46.94%
Northern Frontrunners LGBT 5k Run	5km	17 Jul	34:48	44.13%
Blaydon Race	5.7mi	9 Jun	52:51	54.93%
Lakeland Trail Series - Staveley	10km	9 May	1:38:12	32.23%
Newcastle parkrun	5km	18 Apr	27:44	55.37%
BM 10k	10km	12 Apr	57:30	55.04%
North Tyneside 10K	10km	5 Apr	58:03	54.52%
Newcastle parkrun	5km	17 Jan	31:14	49.17%
Newcastle parkrun	5km	3 Jan	28:31	53.85%
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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