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Pompey Paul M55

About

Race Times

All Races

Mileage

Training

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No clubs listed.

Races
84
Miles
13489
Miles
522
Miles
10348
WAVA
66.66%
5k
22:21
5M
36:17
10k
46:47
10M
1:18:35
Half
1:45:22
Mara
4:05:44
50k
5:55:51
100M
29:03:48

About Me

I like running

Current Status

Planning 2019 races

Planned Races
22nd Dec 19	Portsmouth Coastal Waterside Marathon
4th Apr 20	South Downs Way 50
2nd May 20	Centurion Thames Path 100
13th Jun 20	Centurion South Downs Way 100

Best Badges

This user has collected 153 badges.

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2019 Targets

BIKE
3000
RUN
1500
SWIM
100
WALK
250

Set your targets for 2019

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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
2019	17.6	12.8	6.8	1.9	1.9	1.9	1.7	8.4	0	0.6	3.7	0	57.2
2019	39	91	121	107	172	231	237	4	122	127	164	18	1431
2019	449	302	363	431	212	131	154	522	151	75	154	37	2981
2018	10.2	6.1	10	3.9	7	4.2	6.2	5.9	10.7	4.1	6.8	7.6	82.8
2018	219	209	152	85	104	135	113	29	0	0	3	30	1079
2018	0	0	0	0	80	98	152	102	359	13	185	369	1358
2017	0	0	0	0	0	0	0	0	0	8.6	10.3	9.9	28.9
2017	197	204	216	161	127	108	111	122	117	105	104	103	1675
2017	4	0	0	0	0	74	167	96	0	0	0	0	342
2016	0	0	0	0	0	0	0	0	0	0	0	0	0
2016	167	129	182	153	67	141	118	23	0	23	64	141	1207
2016	17	16	14	103	90	0	0	0	0	53	46	20	359
2015	0	1.2	0.6	0	0	0	0	0	0	0	0	0	1.9
2015	144	138	83	71	117	134	104	142	128	114	117	134	1425
2015	0	20	0	60	50	81	187	268	129	47	92	133	1067
2014	13.6	3.8	5	1.2	1.2	0.3	0	0	0	0	0	0	25.2
2014	132	109	159	114	148	107	138	93	4	50	114	114	1282
2014	56	0	65	73	134	48	129	237	188	239	114	68	1352
2013	7.6	11.5	10.1	9.9	6.4	5.6	8.7	8.8	11.7	5.8	8.1	5.9	100
2013	127	40	10	63	111	132	38	2	3	36	100	74	735
2013	18	132	210	37	36	87	347	504	259	55	44	31	1758
2012	15.2	12	10.8	12.2	5.4	5.6	5.6	9.5	3.7	9.3	7.4	6.8	103.5
2012	94	128	146	37	100	127	84	118	133	56	57	107	1187
2012	56	2	9	58	78	42	29	90	77	15	6	0	461
2011	8.4	4.5	6.9	3.1	4.3	4.7	4.3	3.1	5	8.1	8.7	12.7	73.8
2011	130	162	107	33	56	60	102	101	94	37	70	101	1052
2011	0	0	13	8	25	46	58	80	102	121	85	61	598
2010	3.4	3.5	2.8	3.4	10.4	4.3	5.4	0.3	2	2.3	1.1	5.7	44.8
2010	81	82	85	38	0	3	65	13	9	63	21	91	549
2010	0	0	0	0	28	14	32	0	0	0	0	0	74
2009	0	0	0	0	0	0	0	0	0	0	0	3.2	3.2
2009	70	69	74	61	48	43	24	77	71	61	78	74	750
2008	0	0	0	0	0	0	0	0	0	0	0	0.5	0.5
2008	21	6	18	48	35	44	36	33	55	62	78	29	465
2007	34	29	6	5	34	17	34	58	38	33	6	26	319
2006	0	0	0	21	43	42	23	27	38	48	49	42	332

Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
0.7mi, 14:07 Cross-Training - Walking Split Summary === 1) 0.71m - 14:07(19:50/m) 122/177bpm 129cal 55/59rpm 3.02/3.59mph Add a comment 18.1mi, 3:18:32 Running - Long Run Split Summary === 1) 1m - 11:13(11:13/m) 127/135bpm 114cal 5.35/5.74mph 2) 1m - 11:07(11:07/m) 132/137bpm 113cal 5.4/6.74mph 3) 1m - 11:05(11:05/m) 126/136bpm 90cal 5.41/6.41mph 4) 1m - 11:10(11:10/m) 131/137bpm 97cal 5.37/6.45mph 5) 1m - 11:09(11:09/m) 130/143bpm 89cal 5.38/6.55mph 6) 1m - 11:12(11:12/m) 131/139bpm 84cal 5.36/6.22mph 7) 1m - 11:04(11:04/m) 130/140bpm 80cal 5.42/6.26mph 8) 1m - 11:02(11:02/m) 135/145bpm 92cal 5.44/6.51mph 9) 1m - 11:09(11:09/m) 133/140bpm 80cal 5.38/6.28mph 10) 1m - 11:05(11:05/m) 138/159bpm 99cal 5.42/6.07mph 11) 1m - 10:57(10:57/m) 135/145bpm 79cal 5.48/6.55mph 12) 1m - 10:58(10:58/m) 139/156bpm 92cal 5.47/6.68mph 13) 1m - 11:12(11:12/m) 142/151bpm 102cal 5.36/6.85mph 14) 1m - 10:42(10:42/m) 143/151bpm 95cal 5.61/6.39mph 15) 1m - 11:06(11:06/m) 143/169bpm 98cal 5.4/6.57mph 16) 1m - 10:56(10:56/m) 147/165bpm 109cal 5.49/6.51mph 17) 1m - 10:45(10:45/m) 145/154bpm 91cal 5.59/6.22mph 18) 1m - 9:47(9:47/m) 153/168bpm 114cal 6.13/7.16mph 19) 0.08m - 52(10:24/m) 159/169bpm 11cal 5.77/6.18mph Add a comment 0.3mi, 3:47 Cross-Training - Walking Split Summary === 1) 0.25m - 3:47(15:11/m) 92/105bpm 18cal 61/64rpm 3.95/4.42mph Add a comment	36.4mi, 3:35:49 Cycling - Mountain Biking Split Summary === 1) 1m - 7:48(7:48/m) 129/149bpm 83cal 7.69/16.93mph 2) 1m - 3:33(3:33/m) 117/139bpm 27cal 16.94/24.28mph 3) 1m - 4:20(4:20/m) 123/139bpm 37cal 13.82/22.08mph 4) 1m - 4:38(4:38/m) 121/136bpm 35cal 12.96/22.62mph 5) 1m - 5:03(5:03/m) 127/136bpm 45cal 11.88/19.14mph 6) 1m - 6:08(6:08/m) 123/136bpm 47cal 9.78/17.07mph 7) 1m - 7:23(7:23/m) 124/139bpm 55cal 8.13/11.46mph 8) 1m - 6:01(6:01/m) 110/118bpm 26cal 9.97/13.75mph 9) 1m - 5:12(5:12/m) 114/131bpm 26cal 11.55/14.99mph 10) 1m - 5:49(5:49/m) 115/131bpm 32cal 10.32/16.74mph 11) 1m - 7:41(7:41/m) 115/132bpm 41cal 7.8/11.67mph 12) 1m - 9:37(9:37/m) 125/146bpm 73cal 6.23/10.92mph 13) 1m - 11:27(11:27/m) 129/144bpm 96cal 5.24/12.61mph 14) 1m - 10:47(10:47/m) 111/131bpm 45cal 5.57/8.18mph 15) 1m - 9:28(9:28/m) 132/147bpm 82cal 6.34/15.76mph 16) 1m - 4:46(4:46/m) 115/151bpm 26cal 12.59/21.83mph 17) 1m - 3:22(3:22/m) 99/120bpm 9cal 17.84/24.53mph 18) 1m - 5:33(5:33/m) 117/149bpm 32cal 10.81/16.59mph 19) 1m - 3:46(3:46/m) 113/135bpm 18cal 15.96/23.56mph 20) 1m - 6:22(6:22/m) 110/135bpm 26cal 9.44/20.54mph 21) 1m - 4:30(4:30/m) 112/116bpm 20cal 13.32/14.55mph 22) 1m - 4:46(4:46/m) 113/118bpm 22cal 12.59/13.19mph 23) 1m - 5:10(5:10/m) 117/126bpm 28cal 11.61/15.74mph 24) 1m - 4:49(4:49/m) 117/128bpm 28cal 12.48/14.36mph 25) 1m - 4:46(4:46/m) 112/123bpm 22cal 12.6/14.44mph 26) 1m - 4:41(4:41/m) 122/129bpm 32cal 12.8/13.88mph 27) 1m - 4:24(4:24/m) 122/128bpm 29cal 13.66/14.9mph 28) 1m - 4:32(4:32/m) 120/124bpm 27cal 13.23/14.84mph 29) 1m - 4:35(4:35/m) 121/125bpm 29cal 13.1/14.36mph 30) 1m - 5:15(5:15/m) 114/125bpm 27cal 11.42/14.92mph 31) 1m - 8:01(8:01/m) 125/142bpm 59cal 7.48/14.55mph 32) 1m - 5:42(5:42/m) 127/138bpm 42cal 10.53/16.05mph 33) 1m - 5:28(5:28/m) 115/131bpm 29cal 10.96/19.01mph 34) 1m - 5:28(5:28/m) 119/124bpm 30cal 10.96/13.67mph 35) 1m - 5:41(5:41/m) 119/135bpm 31cal 10.56/17.13mph 36) 1m - 5:51(5:51/m) 112/125bpm 24cal 10.24/14.07mph 37) 0.43m - 3:25(8:02/m) 114/118bpm 15cal 7.47/12.08mph Add a comment	0.6mi, 27:04 Swimming - General Split Summary === 1) 0.62m - 27:04(43:34/m) 240cal 24/rpm 1.38/1.58mph Add a comment 0mi, 31:13 Cross-Training - Gym Split Summary === 1) 0m - 31:13(/m) 88/123bpm 126cal Add a comment	0.6mi, 9:56 Cross-Training - Walking Split Summary === 1) 0.57m - 9:56(17:34/m) 141/178bpm 120cal 57/60rpm 3.41/4.19mph Add a comment 7mi, 1:08:26 Running - General Split Summary === 1) 1m - 9:51(9:51/m) 140/148bpm 122cal 6.09/7.12mph 2) 1m - 9:48(9:48/m) 147/154bpm 129cal 6.12/8.43mph 3) 1m - 9:46(9:46/m) 160/173bpm 143cal 6.14/7.16mph 4) 1m - 9:51(9:51/m) 166/175bpm 147cal 6.09/7.78mph 5) 1m - 9:29(9:29/m) 171/177bpm 147cal 6.33/7.12mph 6) 1m - 9:44(9:44/m) 165/181bpm 141cal 6.17/7.68mph 7) 1m - 9:50(9:50/m) 168/179bpm 147cal 6.1/7.08mph 8) 0.02m - 9(9:04/m) 169/169bpm 2cal 6.61/6.26mph Add a comment 0.3mi, 3:44 Cross-Training - Walking Split Summary === 1) 0.25m - 3:44(14:57/m) 96/104bpm 20cal 61/64rpm 4.01/4.38mph Add a comment	0.3mi, 5:58 Cross-Training - Walking Split Summary === 1) 0.31m - 5:58(19:00/m) 103/121bpm 37cal 54/59rpm 3.16/3.57mph Add a comment 5mi, 50:53 Running - General Split Summary === 1) 1m - 10:06(10:06/m) 133/143bpm 114cal 5.94/6.93mph 2) 1m - 10:13(10:13/m) 141/158bpm 122cal 5.87/6.76mph 3) 1m - 10:11(10:11/m) 146/153bpm 126cal 5.89/7.03mph 4) 1m - 10:15(10:15/m) 156/173bpm 142cal 5.86/6.53mph 5) 1m - 10:02(10:02/m) 161/177bpm 143cal 5.98/6.64mph 6) 0.02m - 7(7:49/m) 143/146bpm 1cal 7.68/6.03mph Add a comment 0.3mi, 4:07 Cross-Training - Walking Split Summary === 1) 0.25m - 4:07(16:20/m) 92/103bpm 19cal 60/63rpm 3.67/4.22mph Add a comment	0.3mi, 4:52 Cross-Training - Walking Split Summary === 1) 0.27m - 4:52(18:18/m) 115/120bpm 40cal 53/62rpm 3.28/4.03mph Add a comment 5.1mi, 50:29 Running - General Split Summary === 1) 1m - 10:46(10:46/m) 141/153bpm 134cal 5.57/6.74mph 2) 1m - 9:36(9:36/m) 144/152bpm 120cal 6.25/7.53mph 3) 1m - 9:59(9:59/m) 146/155bpm 122cal 6.01/8.1mph 4) 1m - 9:52(9:52/m) 138/143bpm 90cal 6.08/8.1mph 5) 1m - 9:34(9:34/m) 146/159bpm 107cal 6.28/6.97mph 6) 0.07m - 44(10:43/m) 159/162bpm 10cal 5.59/5.66mph Add a comment 0.3mi, 5:05 Cross-Training - Walking Split Summary === 1) 0.28m - 5:05(17:55/m) 99/115bpm 29cal 60/65rpm 3.35/4.49mph Add a comment 0.6mi, 26:38 Swimming - General Split Summary === 1) 0.62m - 26:38(42:51/m) 240cal 24/rpm 1.4/1.56mph Add a comment 11.2mi, 43:24 Cycling - Exercise Bike Split Summary === 1) 0m - 43:24(/m) 105/134bpm 251cal Add a comment 0mi, 36:01 Cross-Training - Gym Split Summary === 1) 0m - 36:01(/m) 97/137bpm 181cal Add a comment	-
Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
20mi, 3:42:59 Running - Long Run Split Summary === 1) 1m - 10:49(10:49/m) 128/135bpm 113cal 5.55/6.2mph 2) 1m - 11:10(11:10/m) 131/146bpm 113cal 5.38/6.35mph 3) 1m - 11:20(11:20/m) 134/143bpm 111cal 5.3/6.91mph 4) 1m - 11:02(11:02/m) 135/143bpm 103cal 5.43/6.18mph 5) 1m - 10:47(10:47/m) 142/160bpm 116cal 5.56/6.12mph 6) 1m - 11:07(11:07/m) 137/145bpm 98cal 5.4/6.66mph 7) 1m - 11:14(11:14/m) 141/149bpm 108cal 5.34/6.95mph 8) 1m - 11:44(11:44/m) 148/171bpm 131cal 5.11/7.16mph 9) 1m - 11:20(11:20/m) 142/149bpm 95cal 5.29/6.66mph 10) 1m - 10:29(10:29/m) 141/150bpm 82cal 5.72/6.7mph 11) 1m - 10:46(10:46/m) 142/151bpm 87cal 5.57/6.57mph 12) 1m - 11:42(11:42/m) 144/153bpm 100cal 5.12/6.76mph 13) 1m - 11:23(11:23/m) 154/173bpm 130cal 5.27/7.74mph 14) 1m - 11:01(11:01/m) 164/189bpm 157cal 5.45/6.37mph 15) 1m - 11:15(11:15/m) 165/177bpm 159cal 5.33/6.89mph 16) 1m - 11:05(11:05/m) 160/168bpm 135cal 5.41/6.55mph 17) 1m - 11:17(11:17/m) 154/168bpm 96cal 5.32/5.87mph 18) 1m - 11:15(11:15/m) 156/173bpm 109cal 5.34/6.03mph 19) 1m - 11:18(11:18/m) 164/182bpm 146cal 5.31/6.05mph 20) 1m - 10:33(10:33/m) 158/172bpm 102cal 5.69/6.28mph 21) 0.04m - 22(10:05/m) 170/171bpm 5cal 5.95/6.14mph Add a comment 0.3mi, 4:29 Cross-Training - Walking Split Summary === 1) 0.27m - 4:29(16:31/m) 95/101bpm 23cal 61/66rpm 3.64/4.26mph Add a comment	34.9mi, 2:55:18 Cycling - Mountain Biking Split Summary === 1) 1m - 5:58(5:58/m) 112/124bpm 46cal 10.06/21.48mph 2) 1m - 5:06(5:06/m) 119/129bpm 44cal 11.76/19.22mph 3) 1m - 5:47(5:47/m) 121/127bpm 49cal 10.38/21.81mph 4) 1m - 6:05(6:05/m) 127/132bpm 56cal 9.85/19.41mph 5) 1m - 4:18(4:18/m) 124/134bpm 35cal 13.94/24.06mph 6) 1m - 4:37(4:37/m) 133/159bpm 46cal 13/18.99mph 7) 1m - 5:59(5:59/m) 134/139bpm 59cal 10.02/15.67mph 8) 1m - 5:12(5:12/m) 121/141bpm 35cal 11.53/15.63mph 9) 1m - 4:29(4:29/m) 132/157bpm 39cal 13.38/15.4mph 10) 1m - 4:37(4:37/m) 122/136bpm 32cal 12.99/14.94mph 11) 1m - 4:15(4:15/m) 123/136bpm 28cal 14.14/15.4mph 12) 1m - 4:07(4:07/m) 119/123bpm 21cal 14.57/16.39mph 13) 1m - 4:17(4:17/m) 118/125bpm 23cal 14.02/15.57mph 14) 1m - 4:13(4:13/m) 117/124bpm 21cal 14.22/15.72mph 15) 1m - 4:41(4:41/m) 113/122bpm 20cal 12.81/14.82mph 16) 1m - 6:02(6:02/m) 110/114bpm 24cal 9.95/13.94mph 17) 1m - 6:02(6:02/m) 117/142bpm 34cal 9.95/13.88mph 18) 1m - 5:17(5:17/m) 125/144bpm 39cal 11.35/14.9mph 19) 1m - 5:02(5:02/m) 121/127bpm 31cal 11.92/14.73mph 20) 1m - 6:02(6:02/m) 116/133bpm 32cal 9.94/13.9mph 21) 1m - 4:50(4:50/m) 117/125bpm 25cal 12.42/14.36mph 22) 1m - 4:38(4:38/m) 122/139bpm 30cal 12.94/14.84mph 23) 1m - 4:59(4:59/m) 125/146bpm 35cal 12.04/14.42mph 24) 1m - 4:17(4:17/m) 136/158bpm 41cal 14.01/13.92mph 25) 1m - 4:37(4:37/m) 136/145bpm 43cal 12.99/15.07mph 26) 1m - 4:49(4:49/m) 135/143bpm 43cal 12.46/15.32mph 27) 1m - 4:52(4:52/m) 139/145bpm 48cal 12.34/15.24mph 28) 1m - 4:58(4:58/m) 139/149bpm 47cal 12.09/15.65mph 29) 1m - 4:28(4:28/m) 141/154bpm 44cal 13.43/17.09mph 30) 1m - 4:13(4:13/m) 131/149bpm 30cal 14.24/17.41mph 31) 1m - 5:58(5:58/m) 126/131bpm 32cal 10.05/16.82mph 32) 1m - 6:07(6:07/m) 134/154bpm 46cal 9.8/15.09mph 33) 1m - 5:17(5:17/m) 125/143bpm 27cal 11.37/14.86mph 34) 1m - 4:55(4:55/m) 132/146bpm 34cal 12.21/22.44mph 35) 0.89m - 4:15(4:46/m) 132/137bpm 28cal 12.6/17.89mph Add a comment	-	0.3mi, 5:30 Cross-Training - Walking Split Summary === 1) 0.29m - 5:30(19:02/m) 107/119bpm 38cal 56/62rpm 3.15/4.91mph Add a comment 6.2mi, 59:22 Running - General Split Summary === 1) 1m - 9:47(9:47/m) 134/145bpm 112cal 6.13/6.64mph 2) 1m - 9:24(9:24/m) 140/151bpm 112cal 6.38/6.8mph 3) 1m - 9:40(9:40/m) 143/151bpm 114cal 6.2/6.68mph 4) 1m - 9:39(9:39/m) 146/152bpm 115cal 6.22/7.14mph 5) 1m - 9:50(9:50/m) 146/161bpm 111cal 6.11/6.99mph 6) 1m - 9:40(9:40/m) 143/158bpm 96cal 6.21/7.68mph 7) 0.15m - 1:22(9:03/m) 152/172bpm 15cal 6.63/6.7mph Add a comment 0.3mi, 3:55 Cross-Training - Walking Split Summary === 1) 0.25m - 3:55(15:38/m) 97/104bpm 21cal 60/64rpm 3.84/4.53mph Add a comment	0.4mi, 8:31 Cross-Training - Walking Split Summary === 1) 0.44m - 8:31(19:15/m) 107/114bpm 57cal 54/61rpm 3.12/4.22mph Add a comment 5.1mi, 50:11 Running - General Split Summary === 1) 1m - 11:08(11:08/m) 141/171bpm 139cal 5.39/7.06mph 2) 1m - 9:12(9:12/m) 137/144bpm 101cal 6.52/9mph 3) 1m - 9:26(9:26/m) 134/147bpm 89cal 6.36/7.72mph 4) 1m - 9:37(9:37/m) 143/151bpm 109cal 6.24/7.22mph 5) 1m - 9:34(9:34/m) 145/155bpm 107cal 6.27/7.85mph 6) 0.13m - 1:13(9:30/m) 148/154bpm 14cal 6.31/6.45mph Add a comment 0.3mi, 5:08 Cross-Training - Walking Split Summary === 1) 0.28m - 5:08(18:17/m) 99/104bpm 29cal 59/66rpm 3.28/4.11mph Add a comment	0.5mi, 7:57 Cross-Training - Walking Split Summary === 1) 0.45m - 7:57(17:35/m) 118/125bpm 70cal 57/64rpm 3.41/4.13mph Add a comment 6.2mi, 1:01:25 Running - General Split Summary === 1) 1m - 10:53(10:53/m) 144/177bpm 141cal 5.51/6.87mph 2) 1m - 9:38(9:38/m) 139/145bpm 108cal 6.23/7.22mph 3) 1m - 9:39(9:39/m) 143/159bpm 112cal 6.22/7.14mph 4) 1m - 9:45(9:45/m) 146/157bpm 113cal 6.15/7.2mph 5) 1m - 10:45(10:45/m) 154/161bpm 143cal 5.58/6.76mph 6) 1m - 9:04(9:04/m) 155/178bpm 117cal 6.62/7.7mph 7) 0.18m - 1:41(9:24/m) 154/163bpm 21cal 6.38/6.78mph Add a comment 0.3mi, 5:04 Cross-Training - Walking Split Summary === 1) 0.29m - 5:04(17:37/m) 106/113bpm 34cal 58/65rpm 3.41/4.34mph Add a comment 0.6mi, 26:47 Swimming - General Split Summary === 1) 0.62m - 26:47(43:06/m) 240cal 24/rpm 1.39/1.55mph Add a comment 11.5mi, 47:06 Cycling - Exercise Bike Split Summary === 1) 0m - 47:06(/m) 102/131bpm 254cal Add a comment 0mi, 29:53 Cross-Training - Gym Split Summary === 1) 0m - 29:53(/m) 88/113bpm 119cal Add a comment	-
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
0.5mi, 9:25 Cross-Training - Walking Split Summary === 1) 0.46m - 9:25(20:26/m) 113/127bpm 72cal 51/60rpm 2.93/20.73mph Add a comment 16.1mi, 2:55:41 Running - Long Run Split Summary === 1) 1m - 10:25(10:25/m) 133/142bpm 118cal 5.76/6.93mph 2) 1m - 10:51(10:51/m) 139/157bpm 125cal 5.53/6.24mph 3) 1m - 11:01(11:01/m) 148/165bpm 139cal 5.44/6.16mph 4) 1m - 10:50(10:50/m) 145/157bpm 123cal 5.54/6.89mph 5) 1m - 10:58(10:58/m) 141/153bpm 105cal 5.47/6.91mph 6) 1m - 11:07(11:07/m) 140/150bpm 99cal 5.4/7.12mph 7) 1m - 10:54(10:54/m) 142/159bpm 97cal 5.51/6.22mph 8) 1m - 11:08(11:08/m) 143/156bpm 98cal 5.39/6.05mph 9) 1m - 10:50(10:50/m) 148/166bpm 117cal 5.53/6.14mph 10) 1m - 11:06(11:06/m) 134/148bpm 58cal 5.4/6.18mph 11) 1m - 10:53(10:53/m) 145/154bpm 99cal 5.51/6.99mph 12) 1m - 10:53(10:53/m) 145/159bpm 101cal 5.51/6.41mph 13) 1m - 10:58(10:58/m) 151/169bpm 121cal 5.47/7.14mph 14) 1m - 10:48(10:48/m) 149/162bpm 103cal 5.56/6.41mph 15) 1m - 11:28(11:28/m) 151/169bpm 121cal 5.23/6.57mph 16) 1m - 10:51(10:51/m) 151/156bpm 102cal 5.53/6.7mph 17) 0.06m - 41(10:43/m) 153/158bpm 6cal 5.6/5.93mph Add a comment 0.3mi, 3:59 Cross-Training - Walking Split Summary === 1) 0.25m - 3:59(15:57/m) 98/113bpm 22cal 60/62rpm 3.76/5.26mph Add a comment	0.6mi, 11:05 Cross-Training - Walking Split Summary === 1) 0.57m - 11:05(19:20/m) 104/112bpm 69cal 54/62rpm 3.1/3.72mph Add a comment 6.3mi, 1:03:21 Running - General Split Summary === 1) 1m - 10:14(10:14/m) 121/128bpm 94cal 5.87/6.39mph 2) 1m - 10:06(10:06/m) 126/135bpm 93cal 5.94/7.91mph 3) 1m - 10:10(10:10/m) 131/144bpm 98cal 5.91/6.53mph 4) 1m - 10:13(10:13/m) 132/137bpm 92cal 5.87/6.32mph 5) 1m - 10:08(10:08/m) 135/142bpm 95cal 5.92/6.57mph 6) 1m - 10:01(10:01/m) 143/146bpm 110cal 5.99/6.62mph 7) 0.25m - 2:29(9:59/m) 149/153bpm 30cal 6.01/6.59mph Add a comment 0.3mi, 4:11 Cross-Training - Walking Split Summary === 1) 0.26m - 4:11(15:57/m) 98/113bpm 23cal 59/64rpm 3.76/4.05mph Add a comment	0.6mi, 25:37 Swimming - General Fastest 1,000m swim for 18 months Split Summary === 1) 0.62m - 25:37(41:13/m) 240cal 25/rpm 1.46/1.59mph Add a comment 0mi, 31:01 Cross-Training - Gym Split Summary === 1) 0m - 31:01(/m) 92/137bpm 138cal Add a comment	0.3mi, 4:39 Cross-Training - Walking Split Summary === 1) 0.26m - 4:39(17:42/m) 115/144bpm 39cal 56/61rpm 3.39/4.07mph Add a comment 6.2mi, 1:04:37 Running - General Split Summary === 1) 1m - 9:34(9:34/m) 134/150bpm 108cal 6.28/7.35mph 2) 1m - 9:38(9:38/m) 141/170bpm 117cal 6.22/7.85mph 3) 1m - 10:45(10:45/m) 146/152bpm 134cal 5.58/6.45mph 4) 1m - 10:38(10:38/m) 154/163bpm 144cal 5.64/6.7mph 5) 1m - 11:09(11:09/m) 153/169bpm 144cal 5.38/7.56mph 6) 1m - 11:06(11:06/m) 157/173bpm 148cal 5.4/7.1mph 7) 0.17m - 1:47(10:21/m) 149/155bpm 18cal 5.79/6.76mph Add a comment 0.3mi, 3:56 Cross-Training - Walking Split Summary === 1) 0.26m - 3:56(15:23/m) 104/110bpm 25cal 61/64rpm 3.9/5.16mph Add a comment 13mi, 51:03 Cycling - Exercise Bike Split Summary === 1) 0m - 51:03(/m) 103/138bpm 287cal Add a comment 0mi, 28:58 Cross-Training - Gym Split Summary === 1) 0m - 28:58(/m) 91/129bpm 128cal Add a comment	0.6mi, 10:44 Cross-Training - Walking Split Summary === 1) 0.56m - 10:44(19:18/m) 106/126bpm 70cal 53/59rpm 3.11/3.67mph Add a comment 5mi, 48:35 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 128/139bpm 103cal 6.11/6.89mph 2) 1m - 9:39(9:39/m) 137/152bpm 110cal 6.21/6.8mph 3) 1m - 9:40(9:40/m) 140/147bpm 110cal 6.2/6.68mph 4) 1m - 9:41(9:41/m) 146/150bpm 117cal 6.2/7.41mph 5) 1m - 9:40(9:40/m) 151/160bpm 125cal 6.2/7.47mph 6) 0.01m - 5(8:49/m) 154/155bpm 1cal 6.8/6.03mph Add a comment 0.3mi, 3:53 Cross-Training - Walking Split Summary === 1) 0.26m - 3:53(14:50/m) 100/120bpm 23cal 61/67rpm 4.04/4.66mph Add a comment	0.5mi, 9:55 Cross-Training - Walking Split Summary === 1) 0.51m - 9:55(19:36/m) 123/171bpm 90cal 52/59rpm 3.06/4.38mph Add a comment 5mi, 51:53 Running - General Split Summary === 1) 1m - 10:50(10:50/m) 139/175bpm 131cal 5.54/6.57mph 2) 1m - 10:07(10:07/m) 136/148bpm 107cal 5.93/6.87mph 3) 1m - 10:43(10:43/m) 136/145bpm 107cal 5.6/6.3mph 4) 1m - 10:12(10:12/m) 142/154bpm 112cal 5.88/6.89mph 5) 1m - 9:57(9:57/m) 145/157bpm 111cal 6.04/6.59mph 6) 0.01m - 4(10:19/m) 150/150bpm 5.81/5.34mph Add a comment 0.6mi, 10:27 Cross-Training - Walking Split Summary === 1) 0.58m - 10:27(18:04/m) 106/140bpm 72cal 59/66rpm 3.32/5.05mph Add a comment	-
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
0.3mi, 6:08 Cross-Training - Walking Split Summary === 1) 0.26m - 6:08(23:23/m) 125/153bpm 61cal 35/59rpm 2.57/6.16mph Add a comment 20.1mi, 3:34:17 Running - Long Run Split Summary === 1) 1m - 10:41(10:41/m) 135/144bpm 124cal 5.62/6.47mph 2) 1m - 10:13(10:13/m) 141/154bpm 122cal 5.87/6.57mph 3) 1m - 10:23(10:23/m) 143/149bpm 120cal 5.78/6.93mph 4) 1m - 10:27(10:27/m) 141/149bpm 111cal 5.74/6.12mph 5) 1m - 10:06(10:06/m) 165/172bpm 151cal 5.94/6.45mph 6) 1m - 10:26(10:26/m) 160/177bpm 143cal 5.75/6.64mph 7) 1m - 10:45(10:45/m) 147/152bpm 103cal 5.58/6.76mph 8) 1m - 10:31(10:31/m) 150/164bpm 109cal 5.71/6.93mph 9) 1m - 10:26(10:26/m) 148/158bpm 87cal 5.75/6.35mph 10) 1m - 10:30(10:30/m) 147/157bpm 78cal 5.72/6.68mph 11) 1m - 10:26(10:26/m) 155/183bpm 113cal 5.75/6.39mph 12) 1m - 10:28(10:28/m) 153/166bpm 105cal 5.73/6.39mph 13) 1m - 10:28(10:28/m) 156/169bpm 111cal 5.73/6.26mph 14) 1m - 10:44(10:44/m) 160/173bpm 130cal 5.59/6.14mph 15) 1m - 10:34(10:34/m) 161/169bpm 127cal 5.68/6.7mph 16) 1m - 10:11(10:11/m) 160/173bpm 114cal 5.9/6.49mph 17) 1m - 10:20(10:20/m) 163/173bpm 127cal 5.81/7.01mph 18) 1m - 11:16(11:16/m) 165/188bpm 143cal 5.32/6.1mph 19) 1m - 11:42(11:42/m) 169/176bpm 167cal 5.13/5.61mph 20) 1m - 12:17(12:17/m) 165/171bpm 153cal 4.88/6.2mph 21) 0.11m - 1:25(12:19/m) 161/165bpm 14cal 4.87/5.7mph Add a comment 0.3mi, 4:12 Cross-Training - Walking Split Summary === 1) 0.25m - 4:12(16:55/m) 113/125bpm 34cal 60/122rpm 3.55/4.61mph Add a comment	25.1mi, 1:55:17 Cycling - Mountain Biking Split Summary === 1) 1m - 4:30(4:30/m) 120/130bpm 42cal 13.35/19.26mph 2) 1m - 4:54(4:54/m) 122/127bpm 45cal 12.27/16.09mph 3) 1m - 5:02(5:02/m) 125/130bpm 47cal 11.91/16.3mph 4) 1m - 5:21(5:21/m) 136/150bpm 59cal 11.22/21.64mph 5) 1m - 4:18(4:18/m) 132/140bpm 42cal 13.95/17.85mph 6) 1m - 4:08(4:08/m) 130/139bpm 38cal 14.49/16.39mph 7) 1m - 4:39(4:39/m) 128/133bpm 38cal 12.91/16.45mph 8) 1m - 4:12(4:12/m) 123/139bpm 28cal 14.3/16.36mph 9) 1m - 4:35(4:35/m) 116/129bpm 23cal 13.1/15.99mph 10) 1m - 3:55(3:55/m) 120/132bpm 23cal 15.31/16.89mph 11) 1m - 3:47(3:47/m) 117/128bpm 20cal 15.83/18.26mph 12) 1m - 3:57(3:57/m) 116/119bpm 20cal 15.17/17.35mph 13) 1m - 4:04(4:04/m) 114/116bpm 18cal 14.73/17.2mph 14) 1m - 4:13(4:13/m) 116/118bpm 21cal 14.24/16.74mph 15) 1m - 4:16(4:16/m) 114/119bpm 20cal 14.06/17.26mph 16) 1m - 4:53(4:53/m) 117/122bpm 26cal 12.29/15.53mph 17) 1m - 4:23(4:23/m) 115/119bpm 21cal 13.68/17.97mph 18) 1m - 4:45(4:45/m) 118/122bpm 26cal 12.63/16.14mph 19) 1m - 4:57(4:57/m) 116/119bpm 25cal 12.13/14.8mph 20) 1m - 4:52(4:52/m) 118/122bpm 28cal 12.34/13.96mph 21) 1m - 4:48(4:48/m) 115/117bpm 23cal 12.51/15.4mph 22) 1m - 4:59(4:59/m) 123/132bpm 33cal 12.04/21.37mph 23) 1m - 5:45(5:45/m) 126/147bpm 43cal 10.44/16.18mph 24) 1m - 4:22(4:22/m) 126/136bpm 32cal 13.73/18.26mph 25) 1m - 5:05(5:05/m) 119/125bpm 27cal 11.8/15.61mph 26) 0.09m - 38(7:01/m) 124/126bpm 4cal 8.55/11.67mph Add a comment	12.4mi, 58:24 Cycling - Mountain Biking Split Summary === 1) 1m - 4:01(4:01/m) 106/121bpm 27cal 14.97/22.79mph 2) 1m - 4:03(4:03/m) 112/125bpm 30cal 14.82/19.06mph 3) 1m - 4:47(4:47/m) 124/143bpm 45cal 12.53/17.7mph 4) 1m - 4:15(4:15/m) 117/124bpm 32cal 14.11/16.47mph 5) 1m - 4:33(4:33/m) 121/124bpm 37cal 13.18/16.24mph 6) 1m - 4:24(4:24/m) 121/134bpm 34cal 13.63/16.28mph 7) 1m - 5:25(5:25/m) 117/127bpm 37cal 11.06/15.42mph 8) 1m - 4:53(4:53/m) 119/136bpm 33cal 12.28/15.03mph 9) 1m - 4:23(4:23/m) 116/124bpm 27cal 13.68/15.67mph 10) 1m - 5:07(5:07/m) 118/125bpm 33cal 11.74/16.36mph 11) 1m - 5:44(5:44/m) 122/127bpm 40cal 10.47/14.65mph 12) 1m - 4:24(4:24/m) 112/125bpm 21cal 13.61/20.91mph 13) 0.39m - 2:24(6:07/m) 106/116bpm 9cal 9.81/13mph Add a comment 0.3mi, 5:41 Cross-Training - Walking Split Summary === 1) 0.3m - 5:41(19:14/m) 105/135bpm 37cal 58/68rpm 3.12/4.28mph Add a comment 6.1mi, 1:02:37 Running - General Split Summary === 1) 1m - 10:25(10:25/m) 137/151bpm 124cal 5.76/7.64mph 2) 1m - 9:25(9:25/m) 144/163bpm 117cal 6.38/7.31mph 3) 1m - 9:48(9:48/m) 144/151bpm 116cal 6.13/8.16mph 4) 1m - 10:43(10:43/m) 148/156bpm 132cal 5.6/6.57mph 5) 1m - 10:31(10:31/m) 149/156bpm 125cal 5.7/7.22mph 6) 1m - 10:23(10:23/m) 150/176bpm 118cal 5.78/6.89mph 7) 0.14m - 1:22(10:01/m) 143/145bpm 11cal 5.99/7.1mph Add a comment 0.3mi, 5:04 Cross-Training - Walking Split Summary === 1) 0.3m - 5:04(17:04/m) 94/101bpm 25cal 59/66rpm 3.52/4.47mph Add a comment	0.6mi, 11:25 Cross-Training - Walking Split Summary === 1) 0.57m - 11:25(20:05/m) 111/122bpm 84cal 54/62rpm 2.99/3.9mph Add a comment 6mi, 58:15 Running - General Split Summary === 1) 1m - 9:40(9:40/m) 132/142bpm 107cal 6.21/7.43mph 2) 1m - 9:16(9:16/m) 138/143bpm 107cal 6.47/7.33mph 3) 1m - 9:56(9:56/m) 144/157bpm 119cal 6.04/7.24mph 4) 1m - 9:38(9:38/m) 149/157bpm 123cal 6.23/6.87mph 5) 1m - 9:41(9:41/m) 150/155bpm 121cal 6.19/7.33mph 6) 1m - 9:40(9:40/m) 155/164bpm 128cal 6.21/7.33mph 7) 0.04m - 24(9:49/m) 153/154bpm 5cal 6.11/6.43mph Add a comment 0.3mi, 3:50 Cross-Training - Walking Split Summary === 1) 0.27m - 3:50(14:25/m) 93/102bpm 19cal 62/68rpm 4.16/5.05mph Add a comment	0.3mi, 4:22 Cross-Training - Walking Split Summary === 1) 0.25m - 4:22(17:16/m) 109/118bpm 31cal 57/60rpm 3.47/4.17mph Add a comment 5.4mi, 49:05 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 136/144bpm 110cal 6.48/7.85mph 2) 1m - 9:12(9:12/m) 144/156bpm 116cal 6.52/7.26mph 3) 1m - 9:08(9:08/m) 145/151bpm 111cal 6.57/6.95mph 4) 1m - 9:04(9:04/m) 149/160bpm 114cal 6.62/7.49mph 5) 1m - 9:02(9:02/m) 151/156bpm 116cal 6.65/7.22mph 6) 0.36m - 3:23(9:32/m) 148/151bpm 39cal 6.3/6.7mph Add a comment 0.3mi, 4:10 Cross-Training - Walking Split Summary === 1) 0.25m - 4:10(16:38/m) 93/100bpm 20cal 61/64rpm 3.61/4.57mph Add a comment	-	-

Dist	Races	PB	WB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	2	22:21 7:12/mi	65.46								22:21 65.46
5mi	5	36:17 7:15/mi	66.66	44:00 52.05	43:46 52.73		41:52 55.98			38:35 62.18	36:17 66.66
10km	7	46:47 7:32/mi	64.57		55:14 52.61	55:45 52.12	56:06 52.20			53:40 55.85	46:47 64.57
15km	1	1:28:13 9:28/mi	52.59								1:28:13 52.59
10mi	15	1:18:35 7:52/mi	63.60		1:30:34 52.59	1:33:28 51.36	1:30:31 53.46	2:00:36 40.45	1:35:32 51.47	1:25:18 58.12	1:18:35 63.60	1:31:10 54.82		1:29:32 57.25
21km	1	2:21:20 10:50/mi	46.79								2:21:20 46.79
13.1mi	21	1:45:22 8:03/mi	63.01			2:29:43 42.55	2:07:38 50.32	2:09:40 49.94	2:01:37 53.24	1:53:10 58.17	1:45:22 63.01	1:51:32 59.52	1:59:26 56.06	1:59:24 56.56
21mi	3	4:39:22 13:18/mi	40.17										4:42:34 38.67		4:46:49 38.78	4:39:22 40.17
26.2mi	6	4:05:44 9:23/mi	56.25								4:05:44 56.25	4:45:37 48.39	4:58:05 47.21	4:56:10 47.51
42.2km	1	4:39:24 10:39/mi	50.87											4:39:24 50.87
26.6mi	2	5:28:30 12:21/mi	43.10										5:28:30 43.10	5:53:28 40.42
27.2mi	2	5:18:28 11:43/mi	46.29												5:18:28 46.29	5:28:54 45.23
30mi	1	6:25:00 12:50/mi	41.48										6:25:00 41.48
31mi	2	6:33:19 12:41/mi	44.34											8:37:25 32.47				6:33:19 44.34
50km	1	5:55:51 11:27/mi	47.32											5:55:51 47.32
33mi	1	7:30:59 13:40/mi	39.66												7:30:59 39.66
33.6mi	1	7:11:20 12:51/mi	42.16											7:11:20 42.16
37mi	1	9:50:42 15:58/mi	33.64										9:50:42 33.64
39mi	1	9:59:22 15:22/mi	35.27											9:59:22 35.27
50mi	6	10:20:35 12:25/mi	43.67												10:20:35 43.67	11:06:11 41.05	11:38:15 39.53
100mi	1	29:03:48 17:26/mi	31.37												29:03:48 31.37

2019	Distance	Date	Result	WAVA
Humanity Direct Chiltern Challenge	31mi	13 Jul	6:33:19	44.34%
2018	Distance	Date	Result	WAVA
South Downs Way 50	50mi	7 Apr	11:38:15	39.53%
2017	Distance	Date	Result	WAVA
Wendover Woods 50	50mi	25 Nov	14:47:35	31.10%
Chiltern Wonderland 50	50mi	16 Sep	12:40:44	36.28%
North Downs Way 50	50mi	13 May	12:25:49	36.67%
South Downs Way 50	50mi	8 Apr	11:06:11	41.05%
CTS Sussex Marathon	27.2mi	18 Mar	5:28:54	45.23%
Meon Valley Plod	21mi	26 Feb	4:39:22	40.17%
2016	Distance	Date	Result	WAVA
Centurion South Downs Way 100	100mi	11 Jun	29:03:48	31.37%
South Downs Way 50	50mi	9 Apr	10:20:35	43.67%
CTS Sussex Marathon	27.2mi	19 Mar	5:18:28	46.29%
Meon Valley Plod	21mi	21 Feb	4:46:49	38.78%
Pilgrim Challenge Day 1	33mi	6 Feb	7:30:59	39.66%
Hellrunner: Hell Down South	12mi	16 Jan	3:03:50	33.84%
2015	Distance	Date	Result	WAVA
The Harbour 50k Challenge	50km	20 Dec	5:55:51	47.32%
Meon Valley Marathon	26.2mi	22 Nov	5:21:19	44.19%
Great South Run	10mi	25 Oct	1:29:32	57.25%
9bar6x9 Trail Running Festival 54km	33.55mi	10 Oct	7:11:20	42.16%
The New Forest Marathon	42.2km	13 Sep	4:39:24	50.87%
Round the Island Day 2	31mi	28 Jun	8:37:25	32.47%
Round the Island Day 1	39mi	27 Jun	9:59:22	35.27%
Arun River Marathon	26.6mi	16 May	5:53:28	40.42%
London Marathon	26.2mi	26 Apr	4:56:10	47.51%
Fleet Half Marathon	13.1mi	22 Mar	2:02:59	54.91%
Portsmouth Coastal Half Marathon	13.1mi	22 Feb	1:59:24	56.56%
Hellrunner: Hell Down South	12mi	17 Jan	2:49:46	36.33%
2014	Distance	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	26.2mi	21 Dec	4:58:05	47.21%
Vanguard Way Marathon	26.2mi	3 Aug	5:21:14	43.81%
Round the Island Isle of Wight Multistage Ultra - Day 1 only	37mi	21 Jun	9:50:42	33.64%
Arun River Marathon	26.6mi	31 May	5:28:30	43.10%
The Pony Express New Forest Multistage Ultra Day 1	30mi	3 May	6:25:00	41.48%
Fleet Half Marathon	13.1mi	16 Mar	1:59:26	56.06%
Portsmouth Coastal Half Marathon	13.1mi	23 Feb	2:00:21	55.64%
Meon Valley Plod	21mi	9 Feb	4:42:34	38.67%
2013	Distance	Date	Result	WAVA
Brooks HellRunner™: Hell up North	10mi	2 Nov	4:13:01	19.92%
Great South Run	10mi	27 Oct	1:47:23	46.94%
New Forest 10	10mi	14 Jul	1:52:17	44.89%
Kent Roadrunner Marathon	26.2mi	1 Jun	4:45:37	48.39%
Sussex Living Haywards Heath 10 Mile	10mi	5 May	1:31:10	54.82%
Portsmouth Coastal Half Marathon	13.1mi	17 Feb	1:51:32	59.52%
2012	Distance	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	26.2mi	23 Dec	4:05:44	56.25%
Hellrunner: Hell Down South	10mi	10 Nov	1:56:35	42.87%
Great South Run	10mi	28 Oct	1:18:35	63.60%
Robin Hood Half Marathon	13.1mi	30 Sep	1:45:22	63.01%
The Devil Run	15km	23 Sep	1:28:13	52.59%
Victory 5	5mi	16 Sep	36:17	66.66%
Eridge Park 10 Trail Challenge	10mi	9 Sep	1:46:01	47.14%
Brutal 10 - Bramshott - 21km	21km	11 Aug	2:21:20	46.79%
Havant parkrun	5km	21 Jul	22:41	64.50%
Dulwich Mid Summer 5k Road Race	5km	20 Jun	22:21	65.46%
South Downs Half Marathon	13.1mi	9 Jun	1:57:13	56.64%
Sussex Living Haywards Heath10m Race	10mi	6 May	1:22:48	59.87%
Fleet Half Marathon	13.1mi	25 Mar	1:48:55	60.44%
Portsmouth Coastal Half Marathon	13.1mi	12 Feb	1:47:00	61.53%
Stubbington Green 10k	10km	15 Jan	46:47	64.57%
2011	Distance	Date	Result	WAVA
Hellrunner: Hell Down South	11mi	26 Nov	1:45:52	51.51%
Gosport Half Marathon	13.1mi	20 Nov	1:58:56	55.35%
Great South Run	10mi	30 Oct	1:25:18	58.12%
New Forest Half Marathon	13.1mi	25 Sep	1:53:10	58.17%
Victory 5	5mi	18 Sep	38:35	62.18%
Fleet Half Marathon	13.1mi	20 Mar	1:55:17	56.63%
Portsmouth Coastal Half Marathon,	13.1mi	13 Feb	1:56:14	56.16%
Stubbington Green 10k	10km	16 Jan	53:40	55.85%
2010	Distance	Date	Result	WAVA
Great South Run	10mi	24 Oct	1:35:32	51.47%
White Horse Half Marathon	13.1mi	11 Apr	2:01:37	53.24%
Fleet Half Marathon	13.1mi	21 Mar	2:06:00	51.39%
Coastal Half Marathon, Portsmouth	13.1mi	21 Feb	2:00:11	53.87%
2009	Distance	Date	Result	WAVA
Gosport Half Marathon	13.1mi	15 Nov	2:09:40	49.94%
Great South Run	10mi	25 Oct	2:00:36	40.45%
Great North Run	13.1mi	20 Sep	2:22:43	45.37%
Fleet Half Marathon	13.1mi	15 Mar	2:20:13	45.80%
2008	Distance	Date	Result	WAVA
Victory 5	5mi	7 Dec	41:52	55.98%
Gosport Half Marathon	13.1mi	16 Nov	2:07:38	50.32%
Great South Run	10mi	26 Oct	1:30:31	53.46%
Chichester Priory 10K -18th	10km	12 Oct	56:56	51.83%
BUPA London 10,000	10km	26 May	56:06	52.20%
The Wall - Louisiana State 30k & 10K Championship	10km	20 Jan	57:35	50.85%
2007	Distance	Date	Result	WAVA
Great South Run	10mi	28 Oct	1:33:28	51.36%
Great North Run	13.1mi	30 Sep	2:29:43	42.55%
Chichester Priory 10K	10km	4 Feb	55:45	52.12%
2006	Distance	Date	Result	WAVA
Victory 5	5mi	3 Dec	43:46	52.73%
Great South Run	10mi	22 Oct	1:30:34	52.59%
Denmead 10k	10km	15 Oct	55:14	52.61%
2005	Distance	Date	Result	WAVA
Victory 5	5mi	4 Dec	44:00	52.05%

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Pompey Paul M55

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