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PenW F45

About

Race Times

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Mileage

Training

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No clubs listed.

Races
89
Miles
4704
Miles
19
Miles
1295
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...

Race Standard

Reindeer (47)

Planned Races
8th Aug 20	gateshead trail 10k

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2020 Targets

BIKE
300
RUN
500
SWIM
6
WALK
500

Set your targets for 2020

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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	36	41	15	21	49	65	6	0	0	0	0	0	233
2020	10	13	24	17	29	33	15	0	0	0	0	0	142
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 7th Jun Jun 7	Mon 8th Jun Jun 8	Tue 9th Jun Jun 9	Wed 10th Jun Jun 10	Thu 11th Jun Jun 11	Fri 12th Jun Jun 12	Sat 13th Jun Jun 13
4.1mi, 1:03:05 Cross-Training - Walking Split Summary === 1) 1m - 15:15(15:15/m) 94/107bpm 93cal 60/64rpm 3.93/4.97mph 2) 1m - 14:56(14:56/m) 102/112bpm 95cal 59/69rpm 4.02/4.82mph 3) 1m - 15:18(15:18/m) 104/118bpm 97cal 59/66rpm 3.92/5.87mph 4) 1m - 15:55(15:55/m) 106/135bpm 109cal 59/91rpm 3.77/4.88mph 5) 0.12m - 1:42(14:22/m) 119/122bpm 11cal 60/62rpm 4.18/4.74mph Add a comment 1.7mi, 19:44 Cross-Training - General Ski erg intervals Split Summary === 1) 0m - 1:40(/m) 92/99bpm 6cal 35/43rpm 2) 0m - 20(/m) 90/91bpm 1cal 3) 0m - 1:41(/m) 93/116bpm 6cal 25/42rpm 4) 0m - 20(/m) 109/112bpm 2cal 7/40rpm 5) 0m - 1:40(/m) 97/105bpm 7cal 22/66rpm 6) 0m - 20(/m) 92/95bpm 1cal 7) 0m - 1:41(/m) 113/127bpm 10cal 23/42rpm 8) 0m - 19(/m) 117/119bpm 2cal 9) 0m - 1:41(/m) 127/144bpm 13cal 26/43rpm 10) 0m - 1:59(/m) 101/122bpm 8cal 11) 0m - 1:42(/m) 126/150bpm 12cal 35/43rpm 12) 0m - 19(/m) 135/139bpm 2cal 4/20rpm 13) 0m - 1:41(/m) 128/137bpm 13cal 33/42rpm 14) 0m - 20(/m) 124/126bpm 2cal 3/19rpm 15) 0m - 1:40(/m) 115/124bpm 9cal 30/50rpm 16) 0m - 21(/m) 109/111bpm 1cal 2/19rpm 17) 0m - 1:40(/m) 124/147bpm 11cal 32/42rpm 18) 0m - 20(/m) 125/129bpm 2cal 7/76rpm 7th Jun 2020, 11:04am SusiesueH wrote: Bit cooler for running today! 7th Jun 2020, 11:06am PenW wrote: True! :-) (And yesterday). This was on the ski erg (like a rowing machine but upright and ski movement) Add a comment 0.3mi, 2:48 Cross-Training - General Ski erg warmup 500m Split Summary === 1) 0m - 2:48(/m) 96/100bpm 12cal 36/49rpm Add a comment	0.5mi, 8:03 Cross-Training - Walking Cool down Split Summary === 1) 0.45m - 8:03(17:54/m) 121/152bpm 49cal 52/59rpm 3.35/3.95mph Add a comment 5mi, 52:15 Running - General Split Summary === 1) 0.5m - 5:04(10:08/m) 138/153bpm 48cal 5.92/6.68mph 2) 0.5m - 5:05(10:10/m) 153/163bpm 54cal 5.9/6.47mph 3) 0.5m - 5:00(10:00/m) 152/156bpm 53cal 6/6.7mph 4) 0.5m - 5:19(10:38/m) 158/164bpm 57cal 5.65/6.51mph 5) 0.5m - 5:08(10:16/m) 158/166bpm 54cal 5.84/6.45mph 6) 0.5m - 5:19(10:39/m) 162/166bpm 58cal 5.63/6.39mph 7) 0.5m - 4:54(9:48/m) 160/165bpm 53cal 6.13/6.57mph 8) 0.5m - 5:17(10:34/m) 164/167bpm 59cal 5.68/6.12mph 9) 0.5m - 5:26(10:52/m) 161/168bpm 56cal 5.52/6.14mph 10) 0.5m - 5:40(11:19/m) 160/165bpm 56cal 5.3/6.35mph 11) 0m - 3(11:05/m) 165/165bpm 5.42/4.88mph Add a comment	4.8mi, 1:17:39 Cross-Training - Walking Split Summary === 1) 1m - 16:47(16:47/m) 98/110bpm 95cal 55/66rpm 3.58/4.82mph 2) 1m - 16:13(16:13/m) 106/114bpm 94cal 56/88rpm 3.7/7.33mph 3) 1m - 16:18(16:18/m) 111/127bpm 98cal 57/63rpm 3.68/4.19mph 4) 1m - 15:46(15:46/m) 114/125bpm 99cal 58/62rpm 3.81/4.32mph 5) 0.79m - 12:35(16:01/m) 112/126bpm 85cal 57/63rpm 3.75/4.84mph Add a comment 0mi, 33:13 Cross-Training - PersonalTrainer Warm up AMRAP 12 mins Ski erg 5 cal 10 squat with 8kg kettlebell 12 alternating lunges 15 sit ups (Managed 5) Core 30 sec plank 30 sec side plank 30 sec side plank 30 sec rest Split Summary === 1) 0m - 33:13(/m) 95/148bpm 134cal Add a comment	2.9mi, 45:25 Cross-Training - Walking Split Summary === 1) 1m - 15:39(15:39/m) 109/130bpm 97cal 60/64rpm 3.83/22.25mph 2) 1m - 15:34(15:34/m) 109/118bpm 95cal 59/62rpm 3.85/4.59mph 3) 0.87m - 14:11(16:20/m) 103/110bpm 90cal 57/60rpm 3.67/3.97mph Add a comment 3.3mi, 53:23 Cross-Training - Walking Split Summary === 1) 1m - 16:05(16:05/m) 104/112bpm 91cal 58/62rpm 3.73/4.49mph 2) 1m - 16:43(16:43/m) 110/128bpm 101cal 58/63rpm 3.59/4.15mph 3) 1m - 16:03(16:03/m) 113/124bpm 97cal 57/64rpm 3.74/5.68mph 4) 0.27m - 4:33(17:03/m) 103/116bpm 26cal 53/62rpm 3.52/4.15mph Add a comment	2.8mi, 17:14 Cycling - General Split Summary === 1) 2.84m - 17:14(6:05/m) 119/137bpm 118cal 9.87/18.24mph Add a comment 3mi, 14:57 Cycling - General Split Summary === 1) 2.96m - 14:57(5:03/m) 124/146bpm 112cal 11.88/22.56mph Add a comment 4.1mi, 44:58 Running - General Split Summary === 1) 0.5m - 5:16(10:32/m) 142/151bpm 50cal 5.7/6.39mph 2) 0.5m - 5:21(10:41/m) 142/151bpm 52cal 5.61/6.22mph 3) 0.5m - 5:16(10:31/m) 150/154bpm 55cal 5.7/5.93mph 4) 0.5m - 5:17(10:33/m) 151/156bpm 53cal 5.68/6.16mph 5) 0.5m - 6:12(12:25/m) 150/158bpm 59cal 4.83/6.47mph 6) 0.5m - 6:00(12:01/m) 151/167bpm 59cal 5/6.39mph 7) 0.5m - 5:15(10:30/m) 156/166bpm 55cal 5.72/6.93mph 8) 0.5m - 5:36(11:13/m) 155/172bpm 57cal 5.35/6.55mph 9) 0.08m - 45(10:04/m) 155/157bpm 8cal 5.96/5.91mph Add a comment	2.9mi, 19:04 Cycling - General Split Summary === 1) 2.86m - 19:04(6:40/m) 118/142bpm 126cal 9/17.7mph Add a comment 3.2mi, 18:01 Cycling - General Split Summary === 1) 3.18m - 18:01(5:40/m) 121/144bpm 127cal 10.6/19.87mph Add a comment	6.2mi, 1:09:07 Running - General Split Summary === 1) 0.5m - 5:16(10:32/m) 139/145bpm 51cal 5.7/6.05mph 2) 0.5m - 5:14(10:29/m) 142/151bpm 53cal 5.72/6.37mph 3) 0.5m - 5:16(10:32/m) 149/160bpm 54cal 5.69/5.85mph 4) 0.5m - 5:23(10:47/m) 142/147bpm 52cal 5.57/5.91mph 5) 0.5m - 5:28(10:57/m) 149/165bpm 53cal 5.48/6.12mph 6) 0.5m - 5:14(10:28/m) 152/163bpm 55cal 5.74/6.51mph 7) 0.5m - 5:43(11:26/m) 149/155bpm 54cal 5.24/5.93mph 8) 0.5m - 5:35(11:10/m) 150/156bpm 50cal 5.37/6.78mph 9) 0.5m - 5:33(11:06/m) 155/163bpm 57cal 5.4/6.51mph 10) 0.5m - 6:52(13:44/m) 157/162bpm 68cal 4.37/6.26mph 11) 0.5m - 5:17(10:33/m) 150/158bpm 50cal 5.69/6.35mph 12) 0.5m - 5:43(11:26/m) 162/169bpm 63cal 5.25/5.68mph 13) 0.22m - 2:32(11:22/m) 160/170bpm 26cal 5.28/5.78mph Add a comment
Sun 14th Jun Jun 14	Mon 15th Jun Jun 15	Tue 16th Jun Jun 16	Wed 17th Jun Jun 17	Thu 18th Jun Jun 18	Fri 19th Jun Jun 19	Sat 20th Jun Jun 20
4.6mi, 1:16:01 Cross-Training - Walking Split Summary === 1) 1m - 15:50(15:50/m) 89/101bpm 87cal 58/63rpm 3.79/4.78mph 2) 1m - 16:06(16:06/m) 94/104bpm 94cal 57/65rpm 3.72/4.49mph 3) 1m - 16:05(16:05/m) 94/103bpm 98cal 57/61rpm 3.73/4.17mph 4) 1m - 17:30(17:30/m) 93/102bpm 107cal 56/61rpm 3.43/5.38mph 5) 0.64m - 10:30(16:24/m) 101/113bpm 65cal 56/59rpm 3.66/4.05mph Add a comment	4mi, 41:35 Running - General Split Summary === 1) 0.5m - 4:58(9:56/m) 137/147bpm 47cal 6.04/6.62mph 2) 0.5m - 5:05(10:11/m) 148/159bpm 52cal 5.89/6.45mph 3) 0.5m - 5:22(10:44/m) 156/161bpm 57cal 5.59/6.45mph 4) 0.5m - 5:15(10:29/m) 155/161bpm 53cal 5.72/6.28mph 5) 0.5m - 5:24(10:47/m) 162/168bpm 58cal 5.56/6.47mph 6) 0.5m - 5:01(10:03/m) 165/169bpm 57cal 5.97/6.57mph 7) 0.5m - 4:52(9:44/m) 166/171bpm 56cal 6.17/6.47mph 8) 0.5m - 5:11(10:23/m) 169/175bpm 59cal 5.78/6.66mph 9) 0.04m - 26(9:49/m) 165/166bpm 5cal 6.11/6.39mph Add a comment	4.4mi, 1:14:45 Cross-Training - Walking Split Summary === 1) 1m - 16:58(16:58/m) 95/106bpm 89cal 56/72rpm 3.54/16.16mph 2) 1m - 16:16(16:16/m) 100/113bpm 93cal 56/64rpm 3.69/4.47mph 3) 1m - 16:34(16:34/m) 102/110bpm 105cal 56/61rpm 3.62/5.97mph 4) 1m - 17:37(17:37/m) 102/111bpm 103cal 52/62rpm 3.41/4.47mph 5) 0.43m - 7:21(17:07/m) 103/112bpm 42cal 55/58rpm 3.51/3.8mph Add a comment 0mi, 40:13 Cross-Training - PersonalTrainer Split Summary === 1) 0m - 40:13(/m) 100/144bpm 179cal Add a comment	4.1mi, 1:11:03 Cross-Training - Walking Split Summary === 1) 1m - 17:49(17:49/m) 101/113bpm 96cal 52/66rpm 3.37/7.47mph 2) 1m - 17:06(17:06/m) 109/127bpm 106cal 55/65rpm 3.51/4.36mph 3) 1m - 17:02(17:02/m) 104/113bpm 97cal 54/60rpm 3.52/4.01mph 4) 1m - 17:35(17:35/m) 110/143bpm 104cal 53/64rpm 3.41/4.24mph 5) 0.16m - 2:35(16:23/m) 115/124bpm 15cal 55/57rpm 3.66/3.84mph Add a comment 1.4mi, 24:00 Running - Drills Drills hills and steps! Split Summary === 1) 0.5m - 5:06(10:11/m) 136/155bpm 48cal 5.89/6.45mph 2) 0.15m - 1:29(9:38/m) 152/155bpm 16cal 6.23/6.49mph 3) 0.24m - 4:41(19:22/m) 153/163bpm 49cal 3.1/6.43mph 4) 0.1m - 1:19(12:57/m) 150/155bpm 12cal 4.63/5.91mph 5) 0.16m - 5:39(35:15/m) 158/172bpm 61cal 1.7/4.49mph 6) 0.02m - 13(8:59/m) 128/129bpm 1cal 6.68/9.41mph 7) 0.04m - 1:08(27:14/m) 148/162bpm 10cal 2.2/9.25mph 8) 0.02m - 12(8:37/m) 125/130bpm 1cal 6.97/10.29mph 9) 0.02m - 54(36:33/m) 123/135bpm 5cal 1.64/10.29mph 10) 0.03m - 14(9:03/m) 108/110bpm 6.63/9.37mph 11) 0.04m - 1:55(51:41/m) 117/131bpm 7cal 1.16/9.39mph 12) 0.03m - 14(9:09/m) 126/133bpm 1cal 6.55/8.79mph 13) 0.02m - 29(21:28/m) 132/135bpm 3cal 2.79/8.47mph 14) 0.04m - 24(11:11/m) 128/132bpm 2cal 5.36/5.36mph 15) 0.01m - 4(9:16/m) 134/136bpm 6.47/5.22mph Add a comment	3.5mi, 39:21 Running - General Split Summary === 1) 0.5m - 5:22(10:44/m) 141/151bpm 52cal 5.59/6.66mph 2) 0.5m - 5:36(11:11/m) 146/154bpm 55cal 5.36/6.53mph 3) 0.5m - 5:21(10:42/m) 150/158bpm 54cal 5.61/6.32mph 4) 0.5m - 5:40(11:20/m) 151/163bpm 55cal 5.29/6.2mph 5) 0.5m - 6:31(13:01/m) 148/155bpm 60cal 4.61/5.91mph 6) 0.5m - 5:40(11:19/m) 151/157bpm 54cal 5.3/6.43mph 7) 0.48m - 5:12(10:48/m) 165/176bpm 57cal 5.55/5.85mph Add a comment	4.1mi, 1:09:29 Cross-Training - Walking Split Summary === 1) 1m - 15:53(15:53/m) 85/101bpm 89cal 58/63rpm 3.78/4.8mph 2) 1m - 16:26(16:26/m) 100/121bpm 89cal 56/61rpm 3.65/4.72mph 3) 1m - 17:07(17:07/m) 105/118bpm 103cal 55/59rpm 3.51/4.22mph 4) 1m - 18:30(18:30/m) 110/130bpm 106cal 53/60rpm 3.24/3.84mph 5) 0.07m - 1:32(22:26/m) 91/100bpm 7cal 32/59rpm 2.68/4.57mph Add a comment	2.1mi, 41:54 Cross-Training - Walking Split Summary === 1) 1m - 18:54(18:54/m) 95/118bpm 93cal 53/58rpm 3.18/3.9mph 2) 1m - 21:01(21:01/m) 106/137bpm 117cal 49/76rpm 2.85/4.05mph 3) 0.11m - 1:59(17:24/m) 103/109bpm 10cal 45/57rpm 3.45/3.47mph Add a comment 6.4mi, 1:15:35 Running - General Split Summary === 1) 0.5m - 5:42(11:23/m) 136/144bpm 51cal 5.27/5.63mph 2) 0.5m - 5:42(11:24/m) 141/146bpm 54cal 5.26/5.99mph 3) 0.5m - 5:49(11:39/m) 143/149bpm 56cal 5.15/5.93mph 4) 0.5m - 5:30(11:00/m) 149/155bpm 56cal 5.46/5.74mph 5) 0.5m - 5:49(11:38/m) 146/151bpm 56cal 5.16/5.8mph 6) 0.5m - 5:48(11:36/m) 151/156bpm 54cal 5.17/6.39mph 7) 0.5m - 5:52(11:45/m) 153/161bpm 59cal 5.11/6.41mph 8) 0.5m - 5:45(11:30/m) 153/162bpm 54cal 5.22/5.91mph 9) 0.5m - 6:25(12:49/m) 147/155bpm 57cal 4.68/5.8mph 10) 0.5m - 6:05(12:09/m) 153/162bpm 58cal 4.93/5.55mph 11) 0.5m - 6:04(12:09/m) 154/163bpm 60cal 4.94/5.85mph 12) 0.5m - 6:07(12:13/m) 155/161bpm 56cal 4.91/5.93mph 13) 0.41m - 4:58(12:00/m) 156/162bpm 50cal 5/5.78mph Add a comment
Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24	Thu 25th Jun Jun 25	Fri 26th Jun Jun 26	Sat 27th Jun Jun 27
0mi, 12:00 Cross-Training - Core Add a comment 1.3mi, 16:34 Cross-Training - Other 10 rounds: 5 press ups (on knees) 10 squats 10 cals on ski erg Split Summary === 1) 0m - 16:34(/m) 108/134bpm 92cal Add a comment 4.8mi, 26:08 Cycling - General Split Summary === 1) 4.79m - 26:08(5:27/m) 122/149bpm 185cal 11.01/20.83mph Add a comment	5mi, 59:19 Running - General Split Summary === 1) 0.5m - 5:41(11:22/m) 133/142bpm 52cal 5.28/6.1mph 2) 0.5m - 5:08(10:16/m) 146/151bpm 50cal 5.84/5.97mph 3) 0.5m - 5:29(10:58/m) 151/165bpm 56cal 5.47/6.45mph 4) 0.5m - 5:25(10:50/m) 150/155bpm 56cal 5.54/6.2mph 5) 0.5m - 6:16(12:32/m) 145/155bpm 56cal 4.79/6.43mph 6) 0.5m - 5:48(11:36/m) 146/152bpm 50cal 5.17/5.99mph 7) 0.5m - 5:47(11:33/m) 153/160bpm 56cal 5.19/6.24mph 8) 0.5m - 7:23(14:46/m) 147/156bpm 57cal 4.06/5.41mph 9) 0.5m - 6:47(13:33/m) 153/160bpm 64cal 4.43/5.85mph 10) 0.08m - 53(10:56/m) 156/157bpm 9cal 5.48/5.47mph 11) 0.21m - 1:54(9:14/m) 161/164bpm 21cal 6.51/7.18mph 12) 0.26m - 2:49(10:59/m) 167/177bpm 31cal 5.46/6.49mph Add a comment	5.7mi, 1:40:43 Cross-Training - Walking Split Summary === 1) 1m - 16:31(16:31/m) 103/115bpm 93cal 56/62rpm 3.63/8.01mph 2) 1m - 18:20(18:20/m) 103/124bpm 102cal 49/59rpm 3.27/5.3mph 3) 1m - 17:34(17:34/m) 105/127bpm 97cal 55/59rpm 3.42/4.76mph 4) 1m - 17:26(17:26/m) 106/122bpm 101cal 54/58rpm 3.44/4.03mph 5) 1m - 17:38(17:38/m) 105/125bpm 101cal 53/57rpm 3.4/4.24mph 6) 0.72m - 13:13(18:25/m) 107/123bpm 76cal 51/58rpm 3.26/3.97mph Add a comment 0mi, 40:50 Cross-Training - PersonalTrainer Split Summary === 1) 0m - 40:50(/m) 90/131bpm 146cal Add a comment	3mi, 18:02 Cycling - General Split Summary === 1) 2.97m - 18:02(6:05/m) 131/156bpm 151cal 9.87/21.23mph Add a comment 3.1mi, 19:04 Cycling - General Split Summary === 1) 3.06m - 19:04(6:14/m) 129/151bpm 155cal 9.63/21.29mph Add a comment	5mi, 54:37 Running - General Split Summary === 1) 0.5m - 5:00(10:00/m) 143/153bpm 48cal 5.99/7.1mph 2) 0.5m - 5:20(10:40/m) 152/158bpm 57cal 5.62/6.47mph 3) 0.5m - 5:04(10:09/m) 153/160bpm 53cal 5.91/6.8mph 4) 0.5m - 5:37(11:14/m) 154/164bpm 59cal 5.34/6.3mph 5) 0.5m - 5:30(11:00/m) 152/162bpm 56cal 5.46/6.82mph 6) 0.5m - 5:42(11:25/m) 155/161bpm 60cal 5.26/6.35mph 7) 0.5m - 5:26(10:53/m) 158/164bpm 59cal 5.51/6.91mph 8) 0.5m - 4:59(9:59/m) 161/166bpm 55cal 6.02/6.76mph 9) 0.5m - 5:48(11:36/m) 152/158bpm 57cal 5.17/6.59mph 10) 0.5m - 5:56(11:53/m) 156/166bpm 61cal 5.05/6.07mph 11) 0.01m - 13(14:20/m) 158/158bpm 2cal 4.19/5.97mph Add a comment	2.7mi, 44:56 Cross-Training - Walking Split Summary === 1) 0.12m - 1:55(15:43/m) 104/111bpm 11cal 59/64rpm 3.82/5.3mph 2) 1m - 16:01(16:01/m) 111/148bpm 102cal 57/117rpm 3.74/7.45mph 3) 1m - 16:51(16:51/m) 109/122bpm 93cal 56/60rpm 3.56/4.03mph 4) 0.54m - 10:08(18:53/m) 121/143bpm 67cal 52/57rpm 3.18/4.13mph Add a comment 2.8mi, 45:54 Cross-Training - Walking Split Summary === 1) 1m - 16:21(16:21/m) 107/114bpm 92cal 56/62rpm 3.67/4.91mph 2) 1m - 16:58(16:58/m) 115/126bpm 101cal 55/58rpm 3.54/4.86mph 3) 0.91m - 16:45(18:20/m) 109/120bpm 87cal 41/80rpm 3.27/5.47mph Add a comment	1mi, 18:11 Cross-Training - Walking Split Summary === 1) 0.97m - 18:11(18:44/m) 123/149bpm 118cal 53/80rpm 3.2/4.53mph Add a comment 6mi, 1:07:23 Running - General Split Summary === 1) 0.5m - 5:26(10:52/m) 144/161bpm 53cal 5.52/5.89mph 2) 0.5m - 5:19(10:38/m) 145/154bpm 55cal 5.64/6.68mph 3) 0.5m - 5:17(10:34/m) 150/158bpm 56cal 5.68/6.55mph 4) 0.5m - 5:28(10:56/m) 149/153bpm 55cal 5.49/6.43mph 5) 0.5m - 5:44(11:29/m) 150/159bpm 56cal 5.23/6.55mph 6) 0.5m - 5:32(11:04/m) 151/159bpm 55cal 5.42/6.01mph 7) 0.5m - 5:26(10:51/m) 150/157bpm 55cal 5.53/6.26mph 8) 0.5m - 5:52(11:45/m) 148/153bpm 55cal 5.11/6.51mph 9) 0.5m - 6:10(12:19/m) 148/154bpm 56cal 4.87/5.97mph 10) 0.5m - 5:49(11:38/m) 145/155bpm 51cal 5.16/5.97mph 11) 0.5m - 5:46(11:32/m) 155/162bpm 58cal 5.2/7.22mph 12) 0.5m - 5:30(11:00/m) 153/161bpm 54cal 5.45/6.66mph 13) 0.01m - 4(8:07/m) 154/154bpm 7.39/5.59mph Add a comment
Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2	Fri 3rd Jul Jul 3	Sat 4th Jul Jul 4
4mi, 1:04:57 Cross-Training - Walking Split Summary === 1) 1m - 15:42(15:42/m) 106/120bpm 95cal 58/67rpm 3.82/4.95mph 2) 1m - 16:25(16:25/m) 110/122bpm 98cal 55/63rpm 3.66/4.57mph 3) 1m - 16:48(16:48/m) 109/124bpm 95cal 56/60rpm 3.57/5.13mph 4) 0.95m - 16:02(16:50/m) 114/129bpm 105cal 55/61rpm 3.57/4.22mph Add a comment 0mi, 20:01 Cross-Training - Yoga Split Summary === 1) 0m - 20:01(/m) 75/99bpm 43cal Add a comment	3.4mi, 16:07 Cycling - wattbike Split Summary === 1) 3.42m - 16:07(4:43/m) 132/152bpm 102cal 90/106rpm 106/188W 12.73/17.74mph Add a comment 0.6mi, 10:25 Cross-Training - Walking Split Summary === 1) 0.61m - 10:25(16:57/m) 120/140bpm 67cal 54/60rpm 3.54/4.42mph Add a comment 4mi, 46:24 Running - General Split Summary === 1) 0.5m - 5:07(10:15/m) 130/149bpm 44cal 5.86/6.47mph 2) 0.5m - 5:06(10:12/m) 150/154bpm 53cal 5.89/6.39mph 3) 0.5m - 5:32(11:03/m) 150/158bpm 58cal 5.43/6.99mph 4) 0.5m - 6:03(12:06/m) 151/161bpm 60cal 4.96/6.32mph 5) 0.5m - 5:59(11:59/m) 152/160bpm 62cal 5.01/6.3mph 6) 0.5m - 6:02(12:05/m) 146/157bpm 55cal 4.97/6.3mph 7) 0.5m - 5:28(10:55/m) 150/158bpm 53cal 5.49/6.87mph 8) 0.5m - 7:07(14:14/m) 150/158bpm 62cal 4.21/5.95mph Add a comment	0mi, 30:14 Cross-Training - Yoga Split Summary === 1) 0m - 30:14(/m) 72/103bpm 60cal Add a comment 0mi, 40:17 Cross-Training - PersonalTrainer Warm up 5 x 10 cals on ski erg and rest whatever left of 1 min 6 burpees and rest whatever left of 1 min 8 goblet squats with 8kg kettlebell and rest whatever left of 1 min 10 alternating lunges with 8kg kettlebell and rest whatever left of 1 min 12 sit ups and rest whatever left of 1 min 1 min rest Split Summary === 1) 0m - 40:17(/m) 102/152bpm 191cal Add a comment	2.7mi, 46:59 Cross-Training - Walking Split Summary === 1) 1m - 17:00(17:00/m) 101/113bpm 95cal 56/63rpm 3.53/4.59mph 2) 1m - 17:58(17:58/m) 104/117bpm 99cal 55/59rpm 3.34/4.19mph 3) 0.65m - 12:01(18:27/m) 100/109bpm 65cal 53/58rpm 3.25/4.42mph Add a comment 2.7mi, 44:47 Cross-Training - Walking Split Summary === 1) 1m - 16:03(16:03/m) 109/118bpm 91cal 59/62rpm 3.74/4.17mph 2) 1m - 17:07(17:07/m) 117/126bpm 100cal 54/62rpm 3.51/4.8mph 3) 0.71m - 11:37(16:27/m) 117/127bpm 69cal 56/60rpm 3.65/5.09mph Add a comment	4.7mi, 20:05 Cycling - wattbike Split Summary === 1) 4.73m - 20:05(4:15/m) 123/140bpm 128cal 91/100rpm 107/161W 14.14/15.59mph Add a comment 4.8mi, 20:06 Cycling - wattbike Split Summary === 1) 4.79m - 20:06(4:12/m) 131/149bpm 133cal 92/97rpm 111/156W 14.31/15.11mph Add a comment	2.9mi, 16:42 Cycling - General Split Summary === 1) 2.86m - 16:42(5:50/m) 122/146bpm 121cal 10.28/21.02mph Add a comment 3mi, 16:07 Cycling - Commuting Split Summary === 1) 2.97m - 16:07(5:25/m) 122/149bpm 118cal 11.06/19.45mph Add a comment	0.4mi, 8:12 Cross-Training - Walking Split Summary === 1) 0.44m - 8:12(18:37/m) 126/155bpm 52cal 53/58rpm 3.22/3.92mph Add a comment 3.1mi, 33:26 Running - General Split Summary === 1) 0.5m - 5:43(11:26/m) 140/161bpm 57cal 5.25/6.3mph 2) 0.5m - 5:25(10:50/m) 159/164bpm 61cal 5.54/6.12mph 3) 0.5m - 5:04(10:08/m) 160/165bpm 57cal 5.92/6.41mph 4) 0.5m - 5:38(11:16/m) 159/166bpm 60cal 5.32/6.53mph 5) 0.5m - 5:03(10:06/m) 162/165bpm 57cal 5.94/6.78mph 6) 0.5m - 5:06(10:12/m) 163/167bpm 57cal 5.89/6.39mph 7) 0.12m - 1:27(11:54/m) 164/165bpm 15cal 5.04/5.68mph Add a comment 0.1mi, 2:45 Cross-Training - Walking Split Summary === 1) 0.12m - 2:45(22:58/m) 119/129bpm 17cal 38/84rpm 2.61/4.4mph Add a comment 2.8mi, 30:58 Running - General Split Summary === 1) 0.5m - 5:10(10:20/m) 135/150bpm 48cal 5.8/6.68mph 2) 0.5m - 5:09(10:18/m) 148/155bpm 55cal 5.83/6.35mph 3) 0.5m - 5:16(10:33/m) 150/158bpm 57cal 5.69/6.24mph 4) 0.5m - 5:42(11:25/m) 150/157bpm 58cal 5.26/6.43mph 5) 0.5m - 5:53(11:46/m) 149/160bpm 56cal 5.1/6.39mph 6) 0.29m - 3:47(13:03/m) 144/157bpm 34cal 4.6/6.47mph 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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