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PenW F45

About

Race Times

All Races

Mileage

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Races
84
Miles
4563
Miles
19
Miles
1200
WAVA
61.66%
Mile
8:54
5k
24:36
10k
54:17
10M
1:31:40
Half
2:05:05
Mara
4:55:13
20k
1:07:23

About Me

Getting there...

Planned Races
8th Aug 20	gateshead trail 10k

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2020 Targets

BIKE
300
RUN
500
SWIM
6
WALK
250

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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	0	0	0	0	0	0	0	0	0	92
2020	10	13	24	0	0	0	0	0	0	0	0	0	47
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

Wed 4th Mar Mar 4	Thu 5th Mar Mar 5	Fri 6th Mar Mar 6	Sat 7th Mar Mar 7	Sun 8th Mar Mar 8	Mon 9th Mar Mar 9	Tue 10th Mar Mar 10
-	0mi, 50:00 Cross-Training - PersonalTrainer Split Summary === 1) 0m - 47:28(/m) 87/114bpm 144cal Add a comment	-	0.2mi, 1:42 Running - General Split Summary === 1) 0.16m - 1:42(10:56/m) 133/143bpm 15cal 5.49/6.2mph Add a comment	0mi, 15:00 Cross-Training - Strengthening Add a comment 8mi, 25:01 Cycling - wattbike Split Summary === 1) 5m - 15:39(3:08/m) 131/156bpm 112cal 79/88rpm 119/191W 19.17/23.06mph 2) 3.03m - 9:22(3:05/m) 149/162bpm 70cal 78/82rpm 126/203W 19.43/23.69mph Add a comment	0mi, 26:00 Cross-Training - Yoga Split Summary === 1) 0m - 26:00(/m) 64/94bpm 36cal Add a comment 0.4mi, 5:26 Running - General Split Summary === 1) 0.35m - 3:47(10:53/m) 140/147bpm 35cal 5.52/6.49mph 2) 0.09m - 1:38(18:31/m) 129/138bpm 11cal 3.24/4.47mph Add a comment	0mi, 50:00 Cross-Training - PersonalTrainer Add a comment
Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14	Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17
-	-	2.8mi, 47:08 Cross-Training - Walking Split Summary === 1) 1m - 15:28(15:28/m) 98/112bpm 94cal 58/107rpm 3.88/5.8mph 2) 1m - 17:19(17:19/m) 100/111bpm 100cal 54/60rpm 3.47/4.13mph 3) 0.77m - 14:21(18:37/m) 103/113bpm 78cal 53/58rpm 3.22/4.19mph Add a comment	3mi, 31:36 Running - parkrun Split Summary === 1) 0.5m - 4:52(9:44/m) 131/142bpm 44cal 6.17/7.01mph 2) 0.5m - 5:35(11:11/m) 146/163bpm 55cal 5.37/6.7mph 3) 0.5m - 4:59(9:58/m) 173/185bpm 56cal 6.02/7.43mph 4) 0.5m - 5:38(11:16/m) 174/184bpm 66cal 5.33/6.89mph 5) 0.5m - 4:58(9:55/m) 171/180bpm 55cal 6.05/7.37mph 6) 0.5m - 5:10(10:21/m) 171/183bpm 59cal 5.8/7.41mph 7) 0.04m - 24(9:06/m) 175/176bpm 4cal 6.59/6.3mph Add a comment	0mi, 27:00 Cross-Training - Yoga Add a comment 0mi, 18:00 Cross-Training - Strengthening Add a comment 8mi, 25:41 Cycling - wattbike Split Summary === 1) 5m - 15:41(3:08/m) 141/163bpm 115cal 79/105rpm 123/366W 19.12/29.14mph 2) 3.01m - 10:00(3:19/m) 147/164bpm 60cal 77/94rpm 101/186W 18.07/22.25mph Add a comment	2.5mi, 28:46 Running - General Split Summary === 1) 0.5m - 5:19(10:39/m) 127/146bpm 46cal 5.64/6.49mph 2) 0.37m - 3:51(10:23/m) 138/145bpm 36cal 5.78/6.28mph 3) 0.05m - 53(17:23/m) 134/140bpm 6cal 3.45/5.91mph 4) 0.5m - 5:23(10:46/m) 141/151bpm 52cal 5.58/6.64mph 5) 0.5m - 5:15(10:31/m) 151/158bpm 53cal 5.71/6.07mph 6) 0.08m - 1:23(17:21/m) 157/166bpm 13cal 3.46/5.41mph 7) 0.5m - 6:10(12:19/m) 158/168bpm 61cal 4.87/6.43mph 8) 0.04m - 32(14:03/m) 157/159bpm 5cal 4.27/5.66mph Add a comment	2.6mi, 51:04 Cross-Training - Walking Split Summary === 1) 1m - 18:06(18:06/m) 99/109bpm 85cal 55/60rpm 3.32/4.32mph 2) 1m - 19:51(19:51/m) 106/144bpm 100cal 50/104rpm 3.02/4.09mph 3) 0.94m - 29:29(31:26/m) 93/111bpm 117cal 23/58rpm 1.91/3.88mph Add a comment 0mi, 50:00 Cross-Training - PersonalTrainer Add a comment
Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24
2.8mi, 47:36 Cross-Training - Walking Split Summary === 1) 1m - 16:37(16:38/m) 96/109bpm 94cal 55/62rpm 3.61/5.26mph 2) 1m - 17:44(17:44/m) 101/110bpm 94cal 55/59rpm 3.38/3.97mph 3) 0.81m - 15:09(18:44/m) 114/124bpm 87cal 49/58rpm 3.2/4.4mph Add a comment 2.7mi, 43:56 Cross-Training - Walking Split Summary === 1) 1m - 15:45(15:45/m) 95/106bpm 89cal 59/113rpm 3.81/4.53mph 2) 1m - 16:41(16:41/m) 101/113bpm 99cal 56/61rpm 3.6/4.49mph 3) 0.69m - 11:29(16:41/m) 98/108bpm 64cal 56/60rpm 3.6/4.88mph Add a comment	2.7mi, 46:02 Cross-Training - Walking Split Summary === 1) 1m - 16:59(16:59/m) 104/116bpm 86cal 55/63rpm 3.53/4.32mph 2) 1m - 16:41(16:41/m) 116/125bpm 89cal 58/61rpm 3.6/4.32mph 3) 0.71m - 13:15(18:40/m) 113/120bpm 83cal 47/112rpm 3.21/4.44mph Add a comment 0mi, 25:00 Cross-Training - Strengthening Add a comment	-	0mi, 10:00 Cross-Training - Strengthening Add a comment 2mi, 31:37 Cross-Training - Walking Split Summary === 1) 1m - 15:09(15:09/m) 101/116bpm 94cal 61/71rpm 3.96/4.7mph 2) 0.98m - 16:28(16:48/m) 119/149bpm 112cal 58/63rpm 3.57/4.49mph Add a comment	-	2.1mi, 36:20 Cross-Training - Walking Split Summary === 1) 1m - 15:43(15:43/m) 101/111bpm 93cal 60/65rpm 3.82/4.66mph 2) 1m - 18:31(18:31/m) 107/124bpm 112cal 54/62rpm 3.24/4.26mph 3) 0.12m - 2:05(17:15/m) 105/110bpm 12cal 54/58rpm 3.48/3.72mph Add a comment	0mi, 34:28 Cross-Training - Yoga Split Summary === 1) 0m - 34:28(/m) 72/98bpm 66cal Add a comment
Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28	Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31
0mi, 30:00 Cross-Training - Strengthening Add a comment 2.7mi, 30:57 Running - General Split Summary === 1) 0.5m - 5:13(10:25/m) 145/162bpm 51cal 5.76/6.14mph 2) 0.43m - 4:33(10:37/m) 160/166bpm 48cal 5.65/6.05mph 3) 0.09m - 1:28(17:06/m) 147/165bpm 12cal 3.51/5.45mph 4) 0.5m - 5:17(10:35/m) 158/168bpm 55cal 5.67/6.49mph 5) 0.43m - 4:33(10:39/m) 162/166bpm 47cal 5.63/6.03mph 6) 0.09m - 1:38(17:52/m) 152/166bpm 14cal 3.36/5.45mph 7) 0.44m - 4:47(10:58/m) 160/167bpm 49cal 5.47/6.05mph 8) 0.04m - 53(21:04/m) 155/164bpm 9cal 2.85/5.72mph 9) 0.23m - 2:36(11:08/m) 156/164bpm 26cal 5.39/6.18mph Add a comment	3.3mi, 56:48 Cross-Training - Walking Commuting home from work Split Summary === 1) 1m - 16:54(16:54/m) 102/118bpm 112cal 34/64rpm 3.55/5.8mph 2) 1m - 16:38(16:38/m) 108/121bpm 92cal 58/62rpm 3.61/4.44mph 3) 1m - 17:31(17:31/m) 111/123bpm 104cal 56/62rpm 3.42/4.97mph 4) 0.32m - 5:45(17:55/m) 112/123bpm 30cal 54/57rpm 3.35/3.74mph Add a comment 2.7mi, 43:54 Cross-Training - Walking Commuting to work Split Summary === 1) 1m - 15:51(15:51/m) 110/131bpm 90cal 58/63rpm 3.79/4.19mph 2) 1m - 15:48(15:48/m) 111/121bpm 100cal 57/74rpm 3.8/5.32mph 3) 0.71m - 12:16(17:11/m) 106/126bpm 71cal 51/61rpm 3.49/4.53mph Add a comment	2.8mi, 30:56 Running - General Split Summary === 1) 0.5m - 5:12(10:25/m) 141/154bpm 49cal 5.76/6.47mph 2) 0.5m - 5:37(11:14/m) 154/164bpm 55cal 5.34/6.01mph 3) 0.5m - 5:32(11:04/m) 158/167bpm 55cal 5.42/6.12mph 4) 0.5m - 5:23(10:47/m) 160/175bpm 55cal 5.57/5.97mph 5) 0.38m - 4:30(11:45/m) 163/167bpm 46cal 5.1/5.89mph 6) 0.05m - 47(16:20/m) 157/162bpm 7cal 3.67/5.47mph 7) 0.32m - 3:54(12:18/m) 156/166bpm 39cal 4.88/5.95mph Add a comment	2.1mi, 36:38 Cross-Training - Walking Split Summary === 1) 1m - 17:03(17:03/m) 99/110bpm 94cal 55/62rpm 3.52/4.34mph 2) 1m - 17:29(17:29/m) 91/119bpm 82cal 55/108rpm 3.43/4.7mph 3) 0.12m - 2:06(17:18/m) 77/81bpm 3cal 55/58rpm 3.47/3.8mph Add a comment	0mi, 30:00 Cross-Training - Strengthening Add a comment 3.3mi, 57:38 Cross-Training - Walking Split Summary === 1) 1m - 17:42(17:42/m) 93/131bpm 89cal 54/114rpm 3.39/5.49mph 2) 1m - 18:46(18:46/m) 109/139bpm 111cal 53/60rpm 3.2/4.28mph 3) 1m - 16:57(16:57/m) 114/130bpm 96cal 56/60rpm 3.54/4.42mph 4) 0.25m - 4:13(16:48/m) 114/119bpm 25cal 56/58rpm 3.57/3.95mph Add a comment	-	-

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018
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	37	24:36 7:55/mi	61.66				28:10 52.26	24:38 61.51	24:36 61.59	25:31 59.59	27:13 56.19	27:44 55.87		28:25 55.89	26:00 61.66
3.4mi	4	31:43 9:18/mi	50.42			31:43 50.42
5.7mi	3	52:51 9:16/mi	55.97									52:51 55.13	56:42 51.77		53:21 55.97
5.9mi	5	50:42 8:36/mi	57.87					50:42 57.87	52:22 56.31	57:06 51.82	54:03 55.06
6mi	1	57:13 9:32/mi	52.41					57:13 52.41
10km	12	54:17 8:44/mi	56.93		1:02:19 48.35			54:17 56.93	56:28 55.31			57:30 55.23		1:14:34 43.27	57:51 56.27
8mi	1	1:16:47 9:36/mi	52.19					1:16:47 52.19
10mi	3	1:31:40 9:10/mi	55.22					1:31:40 55.22
13.1mi	6	2:05:05 9:33/mi	53.80	2:30:38 43.94	2:22:24 46.63			2:05:05 53.80	2:17:50 49.11			2:31:35 45.47		4:00:45 29.08
14mi	3	2:24:33 10:20/mi	50.04					2:25:37 49.39	2:24:33 50.04			2:35:42 47.31
26.2km	1	2:49:02 10:23/mi	50.22					2:49:02 50.22
26.2mi	2	4:55:13 11:16/mi	47.88						5:46:21 40.38	4:55:13 47.88

2018	Distance	Date	Result	WAVA
Newcastle parkrun	5km	24 Nov	26:00	61.66%
Kielder 10k	10km	6 Oct	57:51	56.27%
Newcastle parkrun	5km	29 Sep	26:08	60.77%
gateshead trail 10k	10km	11 Aug	58:36	55.55%
Leamington parkrun	5km	7 Jul		0.00%
Blaydon Race	5.7mi	9 Jun	53:21	55.97%
Newcastle parkrun	5km	10 Mar	26:38	59.63%
2017	Distance	Date	Result	WAVA
Newcastle parkrun	5km	9 Dec	28:25	55.89%
Kielder 10k	10km	7 Oct	1:14:34	43.27%
Big Five Half Marathon	13.1mi	24 Jun	4:00:45	29.08%
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	55.06%
newcastle parkrun	5km	25 May	27:13	56.19%
Newcastle parkrun	5km	18 May	27:24	55.81%
Newcastle parkrun	5km	11 May	34:53	43.84%
Tyne Bridge Harriers Summer Grand Prix (2)	2mi	7 May	18:38	50.37%
newcastle parkrun	5km	4 May	27:53	54.84%
Newcastle parkrun	5km	27 Apr	28:07	54.39%
Newcastle parkrun	5km	20 Apr	27:14	56.15%
newcastle parkrun	5km	13 Apr	35:10	43.49%
newcastle parkrun	5km	6 Apr	28:34	53.53%
Tyne Bridge Harriers Summer Grand Prix (1)	2mi	2 Apr	20:14	46.39%
Newcastle parkrun	5km	30 Mar	28:03	54.52%
Newcastle parkrun	5km	23 Mar	28:42	53.28%
Newcastle parkrun	5km	16 Mar	28:42	53.28%
newcastle parkrun	5km	9 Mar	28:46	53.16%
Newcastle parkrun	5km	2 Mar	29:55	51.12%
newcastle parkrun	5km	16 Feb	31:15	48.94%
newcastle parkrun	5km	9 Feb	34:33	44.26%
newcastle parkrun	5km	19 Jan	34:09	44.78%
newcastle parkrun	5km	5 Jan	31:36	48.39%
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	51.82%
Brighton Marathon	26.2mi	15 Apr	4:55:13	47.88%
Newcastle parkrun	5km	3 Mar	25:31	59.59%
Run for Bob	7.5mi	8 Jan		0.00%
2011	Distance	Date	Result	WAVA
Brighton & Hove parkrun	5km	24 Dec	25:44	59.08%
Saltwell 10K	10km	17 Dec	58:53	53.04%
Heaton Harriers Town Moor Memorial 10k	10km	13 Nov	56:28	55.31%
Great North Run	13.1mi	18 Sep	2:17:50	49.11%
Marathon du Medoc	26.2mi	10 Sep	5:46:21	40.38%
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	50.04%
Newcastle parkrun	5km	11 Jun	26:17	57.65%
Blaydon Race	5.9mi	9 Jun	52:22	56.31%
Newcastle parkrun	5km	30 Apr	25:50	58.65%
Newcastle parkrun	5km	2 Apr	27:29	55.13%
Newcastle parkrun	5km	22 Jan	24:36	61.59%
Newcastle parkrun	5km	8 Jan	25:36	59.19%
2010	Distance	Date	Result	WAVA
Hellrunner: Hell Down South	10mi	27 Nov	2:16:00	37.40%
Newcastle parkrun	5km	20 Nov	24:38	61.51%
Gibside Fruit Bowl Trail Race	6mi	7 Nov	57:13	52.41%
Kilomathon - Scotland	26.2km	3 Oct	2:49:02	50.22%
Great North Run	13.1mi	19 Sep	2:05:05	53.80%
Para's 10	10mi	12 Sep	1:36:22	52.52%
Tynedale 10 Mile Jelly Road Race	10mi	5 Sep	1:31:40	55.22%
Northumberland Coastal Run	14mi	18 Jul	2:25:37	49.39%
Tynedale 10K	10km	7 Jul	54:17	56.93%
Blaydon Race	5.9mi	9 Jun	50:42	57.87%
Edinburgh marathon - Hairy Haggis - The Gosford leg 3	8mi	23 May	1:16:47	52.19%
aaa adventure challenge 10k Run / Swim / Obstacle	50metres/10km	16 May	/ 1:08:59	0.00%
Newcastle Parkrun	5km	20 Mar	25:32	57.65%
Newcastle Parkrun	5km	13 Feb	26:33	55.45%
Newcastle Parkrun	5km	23 Jan	28:21	51.93%
2009	Distance	Date	Result	WAVA
Blyth Sands Race	5mi	6 Dec	52:18	47.20%
Brighton & Hove parkrun	5km	14 Nov	28:10	52.26%
2008	Distance	Date	Result	WAVA
Jesmond Dene Handicap Race 4	3.41mi	28 Jul	34:30	47.54%
Jesmond Dene Handicap Race 3	3.41mi	23 Jun	31:43	50.42%
BUPA Great Womens Run	10km	15 Jun	54:26	56.29%
Blaydon Race	5.9mi	9 Jun	59:58	48.51%
Jesmond Dene Handicap Race 2	3.41mi	26 May	33:48	47.32%
Jesmond Dene Handicap Race	3.41mi	5 May	34:49	45.94%
2007	Distance	Date	Result	WAVA
Great North Run	13.1mi	30 Sep	2:22:24	46.63%
BUPA Great Women's Run	10km	17 Jun	1:02:19	48.35%
2006	Distance	Date	Result	WAVA
Great North Run	13.1mi	1 Oct	2:30:38	43.94%

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