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SH_UK M50

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100 Marathon Club, Swanley & District AC

Races
404
Miles
25661
Miles
65
Miles
2529
Mile
6:02
5k
19:19
5M
33:55
10k
39:52
10M
1:07:23
Half
1:30:37
20M
2:23:06
Mara
3:15:06
20k
47:40
56M
3:52:07
1500m
31:26

About Me
The temptation of a 100 marathon club top was too great and now the proud owner of the infamous blue vest..! Show More...

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Recent Blogs
Lichfield Half	May 2019
Dubrovnik Half 2019	Apr 2019
10 marathons for 2010… What would you suggest?	Nov 2009
Short & Sweet…!!!	Nov 2009
Social networking - Twitter or Facebook..???	Nov 2009

Recent Training
20th Jun	General	7mi	55:09
19th Jun	General	5mi	38:10
18th Jun	General	4.7mi	37:24
16th Jun	General	5.6mi	41:23
16th Jun	General	5mi	39:05

12 Month Benchmarks	Run	Bike
Mile	6:28	3:00
5k	20:49	9:41
5mi	34:18	15:49
10k	43:26	19:47
10mi	1:15:32	42:33
Half	1:41:39	56:10

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Buddies (15)

Followers (1)

Badges Collected	See available badges
+ 135 others

Best Times
Best WAVA

Dist	Races	PB	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	1	6:02 6:02/mi								6:02
4km	12	15:52 6:23/mi					15:56	16:02	15:52	15:56	15:57			17:15			16:22
5km	149	19:19 6:13/mi							20:25	20:51	20:27	20:44	23:49	21:53	20:47	20:28	19:19	20:26
3.5mi	1	24:17 6:56/mi															24:17
7.5km	1	31:34 6:46/mi														31:34
5mi	7	33:55 6:47/mi			33:55				35:16							34:44
5.3mi	2	35:59 6:47/mi										35:59
5.5mi	1	36:23 6:37/mi			36:23
6mi	1	41:38 6:56/mi								41:38
10km	35	39:52 6:25/mi	49:43	44:41	43:34	42:47	43:10	43:28	42:05	42:52	42:52	39:52	40:26	44:54	43:25	42:59	42:38	43:08
7mi	2	53:48 7:41/mi		57:37						53:48
10mi	17	1:07:23 6:44/mi			1:10:52		1:14:17		1:10:23	1:10:31	1:08:40	1:07:23	1:08:19			1:09:25	1:09:29
13.1mi	51	1:30:37 6:55/mi	1:58:02	1:36:35	1:32:06	1:30:37	1:31:12	1:32:18	1:30:56	1:32:32	1:32:09	1:31:35	1:31:35		1:33:21	1:33:29	1:31:28
15mi	1	1:55:37 7:42/mi								1:55:37
30km	1	2:43:59 8:48/mi					2:43:59
20mi	6	2:23:06 7:09/mi					2:32:32		2:23:06				2:35:37			2:24:14
26.2mi	105	3:15:06 7:27/mi		3:45:27	3:37:55	3:39:34	3:38:21	3:25:10	3:32:59		3:22:06	3:15:06	3:16:46	3:18:56	3:19:35	3:24:36	3:28:06
26.5mi	1	4:31:40 10:16/mi												4:31:40
27mi	1	4:50:03 10:45/mi												4:50:03
28mi	1	4:23:00 9:24/mi													4:23:00
29.5mi	1	4:19:30 8:48/mi											4:19:30
29.6mi	1	4:20:59 8:49/mi																4:20:59

2020		Result	WAVA	Distance
7 Mar	Cyclopark parkrun	20:41	71.32	5km
29 Feb	Shorne Woods parkrun	21:34	68.40	5km
22 Feb	PHOENIX - 100 Marathon Club AGM Marathon / Ultra PB	4:20:59	60.90	29.6mi
15 Feb	Shorne Woods parkrun	21:18	69.26	5km
8 Feb	Shorne Woods parkrun	21:13	69.53	5km
1 Feb	Ashford parkrun	20:26	72.20	5km
25 Jan	Malling parkrun	20:36	71.61	5km
19 Jan	Cyclopark Weekly 5-10km - Off site SB	43:08	69.65	10km
18 Jan	Cyclopark parkrun SB	20:26	72.20	5km
11 Jan	Malling parkrun	20:38	71.50	5km
4 Jan	Shorne Woods parkrun	21:14	69.48	5km
1 Jan	Shorne Woods parkrun	21:51	67.52	5km
2019		Result	WAVA	Distance
29 Dec	End of Year 10 Mile SB	1:09:29	70.87	10mi
28 Dec	Shorne Woods parkrun	21:11	69.64	5km
21 Dec	Cyclopark parkrun	21:09	69.75	5km
14 Dec	Bluewater 4k SB	16:22	68.30	4km
7 Dec	Shorne Woods parkrun	21:22	69.04	5km
1 Dec	Bedford Harriers Half Marathon	1:33:55	69.37	13.1mi
23 Nov	Shorne Woods parkrun	21:14	69.48	5km
17 Nov	Cyclopark Weekly 5-10km SB	42:38	70.47	10km
16 Nov	Ashford parkrun	20:57	70.42	5km
3 Nov	TCS New York Marathon SB	3:28:06	65.93	26.2mi
6 Oct	The Royal Borough of Kingston Half Marathon SB	1:31:28	70.62	13.1mi
29 Sep	Barns Green Half Marathon	1:33:34	69.03	13.1mi
21 Sep	Pegwell Bay parkrun	19:28	75.21	5km
15 Sep	Harrow half marathon	1:32:54	69.53	13.1mi
14 Sep	Malling parkrun	20:24	71.77	5km
8 Sep	Great North Run	1:31:59	70.22	13.1mi
31 Aug	Malling parkrun	20:31	71.36	5km
17 Aug	Maidstone parkrun	20:10	72.60	5km
10 Aug	Marathon Hebrides	3:45:12	60.40	26.2mi
3 Aug	Whitstable parkrun	20:43	70.67	5km
3 Aug	Pegwell Bay parkrun PB	19:19	75.79	5km
27 Jul	Ashford parkrun	20:21	71.94	5km
20 Jul	Shorne Woods parkrun	21:25	68.36	5km
6 Jul	Malling parkrun	21:45	67.31	5km
5 Jul	Rye Summer Classic Series 10K July	42:46	69.66	10km
3 Jul	JP Morgan Corporate Challenge PB	24:17	67.92	3.5mi
29 Jun	Malling parkrun	21:32	67.99	5km
22 Jun	Shorne Woods parkrun	21:27	68.25	5km
15 Jun	Orpington parkrun	22:01	66.50	5km
8 Jun	Maidstone parkrun	20:55	70.00	5km
7 Jun	Charing 10K	44:59	66.23	10km
26 May	Edinburgh Marathon	3:30:29	64.62	26.2mi
18 May	Ashford parkrun	21:13	69.01	5km
12 May	Lichfield Half Marathon	1:34:34	68.30	13.1mi
11 May	Ashford parkrun	21:25	68.36	5km
4 May	Shorne Woods parkrun	21:43	67.42	5km
28 Apr	Dubovnik Half Marathon	1:40:03	64.56	13.1mi
20 Apr	Shorne Woods parkrun	22:12	65.95	5km
15 Apr	Boston Marathon	3:37:58	62.40	26.2mi
6 Apr	Shorne Woods parkrun	22:25	65.31	5km
23 Mar	Cannon Hill parkrun, Birmingham	20:42	70.73	5km
10 Mar	The Big Half	1:32:58	69.48	13.1mi
9 Mar	Shorne Woods parkrun	21:37	67.73	5km
2 Mar	Shorne Woods parkrun	21:45	67.31	5km
23 Feb	Ashford parkrun	26:38	54.97	5km
16 Feb	Shorne Woods parkrun	22:12	65.95	5km
9 Feb	Malling parkrun	22:55	63.89	5km
5 Jan	Malling parkrun	21:49	67.11	5km
5 Jan	Coventry parkrun	21:40	67.57	5km
1 Jan	Shorne Woods parkrun	21:34	67.89	5km
2018		Result	WAVA	Distance
25 Dec	Maidstone parkrun	20:34	71.19	5km
1 Dec	Shorne Woods parkrun	22:09	66.10	5km
18 Nov	Hertfordshire Half Marathon SB	1:33:29	69.09	13.1mi
17 Nov	Shorne Woods parkrun	21:51	67.01	5km
10 Nov	Malling parkrun	21:45	67.31	5km
4 Nov	Billericay Striders 10K	43:26	68.59	10km
3 Nov	Tonbridge parkrun	21:18	68.74	5km
27 Oct	Malling parkrun	21:45	67.31	5km
20 Oct	Shorne Woods parkrun	21:46	67.26	5km
13 Oct	Royal Tunbridge Wells parkrun	23:04	63.00	5km
7 Oct	Bank of America Chicago Marathon SB	3:24:36	65.91	26.2mi
29 Sep	Malling parkrun	21:02	69.08	5km
22 Sep	Whitstable parkrun	21:45	66.81	5km
16 Sep	Berlin Marathon	3:24:42	65.88	26.2mi
8 Sep	Shorne Woods parkrun	21:16	68.33	5km
1 Sep	Malling parkrun	20:55	69.47	5km
25 Aug	Malling parkrun	21:11	68.60	5km
18 Aug	Exeter Riverside parkrun	21:03	69.03	5km
11 Aug	Malling parkrun	21:40	67.07	5km
4 Aug	Malling parkrun	22:26	64.77	5km
28 Jul	Foots Cray Meadow	22:44	63.92	5km
21 Jul	Shorne Woods parkrun	22:03	65.90	5km
14 Jul	Crissy Field parkrun SB	20:28	71.00	5km
23 Jun	Shorne Woods parkrun	20:43	70.14	5km
16 Jun	Shorne Woods parkrun	20:52	69.64	5km
10 Jun	Cyclorun - Weekly 5km, 7.5km & 10km PB	31:34	69.93	7.5km
9 Jun	Malling parkrun	20:42	70.20	5km
2 Jun	Harvel 5 SB	34:44	68.19	5mi
26 May	Shorne Woods parkrun	21:04	68.98	5km
20 May	Rock ‘n’ Roll Liverpool Marathon	3:37:37	61.97	26.2mi
19 May	Shorne Woods parkrun	21:01	69.14	5km
12 May	Malling parkrun	22:22	64.97	5km
12 May	Shorne Woods parkrun	21:01	69.14	5km
6 May	Cyclorun - 5km / 10km SB	42:59	68.73	10km
5 May	Malling parkrun	21:07	68.81	5km
29 Apr	Dubrovnik Half Marathon	1:40:19	63.84	13.1mi
21 Apr	Malling parkrun	20:50	69.75	5km
15 Apr	Brighton Marathon	3:33:20	63.21	26.2mi
14 Apr	Shorne Woods parkrun	22:18	65.16	5km
7 Apr	Jersey parkrun	20:47	69.92	5km
31 Mar	Shorne Woods parkrun	21:29	67.64	5km
24 Mar	Malling parkrun	21:20	68.11	5km
17 Mar	Shorne Woods parkrun	21:42	66.96	5km
11 Mar	Lydd 20 SB	2:24:14	69.49	20mi
10 Mar	Shorne Woods parkrun	21:34	67.38	5km
4 Mar	The Big Half		0.00	13.1mi
10 Feb	Malling parkrun	21:05	68.92	5km
3 Feb	Harlow parkrun	21:50	66.55	5km
27 Jan	Lullingstone parkrun	23:12	62.63	5km
21 Jan	Canterbury 10 SB	1:09:25	69.74	10mi
20 Jan	Malling parkrun	21:31	67.53	5km
13 Jan	Malling parkrun	21:21	68.06	5km
6 Jan	Shorne Woods parkrun	21:22	68.01	5km
1 Jan	Maidstone Parkrun	21:03	69.03	5km
2017		Result	WAVA	Distance
30 Dec	Lullingstone parkrun	24:12	60.04	5km
23 Dec	Malling parkrun	21:03	69.03	5km
16 Dec	Malling parkrun	21:35	67.32	5km
9 Dec	Shorne Woods parkrun	21:42	66.96	5km
2 Dec	Malling parkrun	21:34	67.38	5km
27 Nov	Hugin Challenge	3:34:41	62.82	26.2mi
25 Nov	Malling parkrun	21:44	66.86	5km
11 Nov	Shorne Woods parkrun	21:47	66.71	5km
4 Nov	Milton Keynes parkrun	21:23	67.95	5km
29 Oct	Dublin Marathon SB	3:19:35	67.57	26.2mi
28 Oct	Cabinteely parkrun	22:04	65.85	5km
21 Oct	Maidstone parkrun SB	20:47	69.92	5km
14 Oct	Winchester parkrun	20:57	68.84	5km
7 Oct	Malling parkrun	21:17	67.77	5km
1 Oct	Lincoln Half Marathon SB	1:33:21	68.02	13.1mi
30 Sep	Malling parkrun	21:13	67.98	5km
24 Sep	Hull Marathon	3:29:49	63.73	26.2mi
23 Sep	Malling parkrun	21:20	67.61	5km
17 Sep	Ouse Valley Way Marathon	3:47:48	58.70	26.2mi
16 Sep	Shorne Woods parkrun	21:17	67.77	5km
9 Sep	Shorne Woods parkrun	21:28	67.19	5km
6 Sep	Cyclopark 10k - Off Road SB	43:25	67.50	10km
2 Sep	Shorne Woods parkrun	21:29	67.13	5km
2 Sep	The Black Hugin Challenge	3:44:34	59.54	26.2mi
26 Aug	Longrun Meadow parkrun	20:48	69.34	5km
20 Aug	Leila's Run	3:42:33	60.08	26.2mi
19 Aug	Maidstone parkrun	21:09	68.19	5km
16 Aug	Cyclopark 10k - Off Site	44:19	66.12	10km
12 Aug	Malling parkrun	21:38	66.67	5km
5 Aug	Shorne Woods parkrun	21:34	66.88	5km
29 Jul	Clermont Waterfront parkrun	21:06	68.35	5km
22 Jul	Clermont Waterfront parkrun	21:24	67.40	5km
15 Jul	Shorne Woods parkrun	21:45	66.31	5km
2 Jul	St Magnus Marathon Orkney	3:42:08	60.20	26.2mi
24 Jun	Shorne Woods parkrun	22:46	63.35	5km
24 Jun	Midnight Marathon (Dartford)	3:43:37	59.80	26.2mi
18 Jun	Cyclopark 5k	21:39	66.62	5km
17 Jun	Shorne Woods parkrun	22:14	64.87	5km
11 Jun	Phoenix Thames Path Potter	4:12:27	52.97	26.2mi
10 Jun	Shorne Woods parkrun	22:53	63.03	5km
27 May	Kent Circuit Marathon	4:00:49	55.53	26.2mi
20 May	Shorne Woods parkrun	22:56	62.89	5km
13 May	Bewl Water Marathon	4:00:00	55.71	26.2mi
6 May	Shorne Woods parkrun	22:46	63.35	5km
30 Apr	The Podplus Ashford and District Marathon	3:45:23	59.33	26.2mi
29 Apr	Shorne Woods parkrun	23:03	62.57	5km
22 Apr	Shorne Woods parkrun	22:24	64.39	5km
15 Apr	Shorne Woods parkrun	23:08	62.35	5km
9 Apr	Brighton Marathon	4:39:19	47.87	26.2mi
8 Apr	Shorne Woods parkrun	23:06	62.44	5km
2 Apr	Rome Marathon	3:37:13	61.56	26.2mi
25 Mar	Great Lines parkrun, Medway	23:14	62.08	5km
19 Mar	Gin Pit Double Marathon - Day 2	4:13:33	52.74	26.2mi
18 Mar	Gin Pit Double Marathon - Day 1	4:12:34	52.94	26.2mi
11 Mar	Thames Meander Spring Marathon	3:50:18	58.06	26.2mi
4 Mar	Phoenix Riverside Spring Marathon	3:48:43	58.46	26.2mi
25 Feb	100MC AGM Marathon Home	3:59:01	55.94	26.2mi
19 Feb	Kent Fitness League XC Race 7 Fowlmead, Deal	38:34	60.93	5mi
18 Feb	Phoenix Jaw Dropper (Marathon)	3:46:12	59.11	26.2mi
11 Feb	Unusual Suspects	3:42:22	60.13	26.2mi
5 Feb	Gloucester Marathon	3:34:16	62.41	26.2mi
4 Feb	Kingsway parkrun, Gloucester	22:24	64.39	5km
29 Jan	The Dark Star River Marathon PB	4:23:00	54.33	28mi
28 Jan	Shorne Woods parkrun	24:32	58.79	5km
21 Jan	Ranscombe winter challenge	4:06:00	54.36	26.2mi
7 Jan	Shorne Woods parkrun	22:55	62.94	5km
2 Jan	Winchelsea Chase	3:47:18	58.83	26.2mi
2016		Result	WAVA	Distance
31 Dec	Flitch Way Marathon New Years Eve	3:44:50	59.47	26.2mi
24 Dec	Shorne Woods parkrun	23:37	61.07	5km
18 Dec	The Usual Suspects Challenge	4:27:26	50.00	26.2mi
17 Dec	The Usual Suspects Challenge	3:57:00	56.42	26.2mi
10 Dec	Shorne Woods parkrun	23:25	61.59	5km
3 Dec	Shorne Woods parkrun	23:22	61.72	5km
2 Dec	Martello Marathon	3:42:26	60.11	26.2mi
29 Nov	Reculver Marathon	3:46:17	59.09	26.2mi
28 Nov	Viking Coastal	3:44:40	59.52	26.2mi
26 Nov	Shorne Woods parkrun	23:49	60.56	5km
25 Nov	Oyster Bay Marathon	3:42:43	60.04	26.2mi
19 Nov	Shorne Woods parkrun	22:52	63.07	5km
12 Nov	Lanhydrock parkrun	26:42	54.02	5km
5 Nov	Thames Meander Winter Marathon	3:46:15	59.10	26.2mi
23 Oct	Chelmsford Marathon	3:35:06	62.16	26.2mi
22 Oct	Shorne Woods parkrun	25:11	57.27	5km
15 Oct	Winnie the Pooh Wander	4:14:24	52.12	26.2mi
6 Oct	Midweek Dorney Lake Marathon	3:46:57	58.42	26.2mi
1 Oct	Shorne Woods parkrun	23:26	61.09	5km
24 Sep	Shorne Woods parkrun	24:50	57.65	5km
18 Sep	Bath Two Tunnels Marathon	4:35:35	48.11	26.2mi
17 Sep	Shorne Woods parkrun	24:02	59.57	5km
27 Aug	Enigma Planes, Trains & Automobiles	4:02:40	54.64	26.2mi
21 Aug	Leila's Run	4:15:55	51.81	26.2mi
11 Aug	Olympic Run	4:27:52	49.50	26.2mi
6 Aug	Summer Phoenix	4:03:58	54.35	26.2mi
30 Jul	Shorne Woods parkrun	23:11	61.75	5km
23 Jul	Shorne Woods parkrun	23:32	60.83	5km
16 Jul	Samphire 6hr Challenge	4:58:00	44.49	26.2mi
9 Jul	Ranscombe Summer Challenge	4:53:14	45.22	26.2mi
1 Jul	Somme Centenary Run	4:05:15	54.06	26.2mi
25 Jun	Jeskyns Challenge PB	4:31:40	49.29	26.46mi
18 Jun	South Downs Marathon	4:40:00	47.35	26.2mi
4 Jun	Viking Coastal	3:42:48	59.51	26.2mi
28 May	Kent Roadrunner Marathon	3:52:48	56.95	26.2mi
8 May	Halstead & Essex Marathon	4:32:00	48.75	26.2mi
1 May	Three Forts Marathon PB	4:50:03	47.11	27mi
25 Mar	Enigma Bletchley Marathon	3:44:24	59.09	26.2mi
19 Mar	Bluewater 4k	17:52	60.62	4km
19 Mar	Shorne Woods parkrun	22:54	62.52	5km
12 Mar	Thames Meander Spring Marathon	3:32:09	62.50	26.2mi
6 Mar	Cambridge Boundary Run (Marathon)	3:34:40	61.77	26.2mi
28 Feb	Relativity Run	3:42:15	59.66	26.2mi
26 Feb	Marathon Day Marathon	3:29:18	63.35	26.2mi
15 Feb	PHOENIX - Breakfast Race	3:29:11	63.38	26.2mi
13 Feb	Unusual Suspects	3:29:41	63.23	26.2mi
30 Jan	Winter Holly Challenge	3:47:42	58.23	26.2mi
23 Jan	Dymchurch Marathon SB	3:18:56	66.65	26.2mi
17 Jan	Jeskyns Challenge	3:27:22	63.94	26.2mi
16 Jan	Southampton parkrun SB	21:53	65.42	5km
9 Jan	Bluewater 4K SB	17:15	62.79	4km
9 Jan	Shorne Woods parkrun	22:14	64.39	5km
7 Jan	Gravesend Floodlit 10K SB	44:54	64.73	10km
1 Jan	Shorne Woods parkrun	22:41	63.11	5km
2015		Result	WAVA	Distance
31 Dec	Flitch Way Marathon New Years Eve	3:32:35	62.37	26.2mi
26 Dec	Lullingstone parkrun	25:04	57.11	5km
20 Dec	Portsmouth Coastal Waterside Marathon	3:28:49	63.50	26.2mi
12 Dec	Lullingstone parkrun SB	23:49	60.11	5km
6 Dec	Saxon Shore Marathon	3:27:28	63.91	26.2mi
28 Nov	Martello Marathon	3:25:47	64.43	26.2mi
25 Nov	Oyster Bay Marathon	3:27:35	63.87	26.2mi
7 Nov	Thames Meander Winter Marathon	3:26:36	64.18	26.2mi
19 Sep	Ironman 70.3 Lanzarote	41:12 / 3:52:07 / 2:25:27	0.00	1.9km/56miles/13.1miles
5 Sep	Black Hugin Challenge - Ultra PB	4:19:30	58.50	29.5mi
30 Aug	Quintiles Reading Triathlon - OLYMPIC	31:26 / 1:33:38 / 52:20	0.00	1500metres/44km/10.8km
16 Aug	Redhill Sprint Triathlon	15:28 / 47:40 / 20:55	0.00	750km/20km/5km
4 Jul	Dartford Midnight Marathon	3:32:20	61.93	26.2mi
27 Jun	Bewl Water Marathon	3:42:25	59.12	26.2mi
30 May	Kent Roadrunner Marathon	3:32:21	61.92	26.2mi
10 May	Bracknell Half Marathon	1:32:07	67.79	13.1mi
19 Apr	Greater Manchester Marathon SB	3:16:46	66.83	26.2mi
29 Mar	Oakley 20 SB	2:35:37	62.80	20mi
15 Mar	Dartford Half Marathon SB	1:31:35	68.18	13.1mi
25 Jan	Canterbury 10 SB	1:08:19	69.11	10mi
11 Jan	Bromley 10k SB	40:26	71.30	10km
2014		Result	WAVA	Distance
30 Nov	Kent Fitness League (XC) Fowlmead Country Park, Deal PB	35:59	68.13	5.3mi
23 Nov	Kent Fitness League (XC) Oxleas Wood, Falconwood	40:10	61.03	5.3mi
9 Nov	Kent Fitness League (XC) Swanley Park, Swanley	38:37	59.89	5mi
19 Oct	Salisbury Half Marathon	1:31:45	68.06	13.1mi
11 Oct	Gruesome Twosome	1:53:20	54.64	13.1mi
28 Sep	Tonbridge Half Marathon	1:34:06	65.81	13.1mi
13 Jul	The Les Golding Memorial 10K PB	39:52	71.74	10km
22 Jun	Shrewsbury Half Marathon	1:37:06	63.77	13.1mi
21 Jun	Bexley Parkrun	20:54	67.50	5km
31 May	Kent Roadrunner Marathon	3:42:02	58.73	26.2mi
18 May	Brathay Windermere Marathon	3:57:10	54.99	26.2mi
27 Apr	Shakespeare Marathon PB	3:15:06	66.84	26.2mi
6 Apr	Bungay Marathon	3:27:04	62.98	26.2mi
2 Mar	Tunbridge Wells Half Marathon	1:32:51	66.69	13.1mi
22 Feb	Shorne Woods Parkrun 5km SB	20:44	68.04	5km
9 Feb	Great Bentley Half Marathon SB	1:31:35	67.62	13.1mi
26 Jan	Barratts Canterbury 10 PB	1:07:23	69.50	10mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	3:22:06	64.53	26.2mi
7 Dec	Great Lines Parkrun SB	20:27	68.99	5km
24 Nov	Hadleigh 10 SB	1:08:40	68.20	10mi
20 Oct	Dartmoor Vale Marathon	3:39:30	59.41	26.2mi
22 Sep	Pleshey and Essex Half Marathon SB	1:32:09	66.65	13.1mi
15 Sep	Hove Prom 10k SB	42:52	66.18	10km
14 Sep	Bluewater 4k Time Trial SB	15:57	66.34	4km
7 Sep	Shorne Woods Parkrun	20:28	68.43	5km
6 Jul	Bluewater 4k Time Trial	16:20	64.79	4km
29 Jun	Bluewater 4k Time Trial	16:23	64.59	4km
17 Mar	Dartford 10 (Les Witton Memorial Race) REARRANGED DATE	1:11:48	64.70	10mi
2012		Result	WAVA	Distance
14 Oct	Titsey Trail 10k	46:52	60.06	10km
29 Sep	parkrun Whitstable	21:24	64.98	5km
23 Sep	Pleshey Half Marathon SB	1:32:32	65.83	13.1mi
22 Sep	Bexley Parkrun	20:53	66.59	5km
2 Sep	Weald St George's 10k SB	42:52	65.67	10km
26 Aug	Mersea 10 SB	1:10:31	65.34	10mi
25 Aug	Bexley Parkrun SB	20:51	66.69	5km
18 Aug	Bexley Parkrun	20:59	66.27	5km
28 Jul	Bluewater 4k Time Trial SB	15:56	65.91	4km
22 Jul	Harlow 10	1:11:31	64.43	10mi
4 Jul	Swanley Park Relays PB	6:02	66.05	1mi
1 Jul	Bewl 15 PB	1:55:37	60.33	15mi
24 Jun	Orpington 10K	46:03	61.13	10km
13 May	Sevenoaks 7 PB	53:48	59.37	7mi
7 May	Sussex Living Burgess Hill 10k	46:04	57.44	9.4km
6 May	Sussex Living Haywards Heath10m Race	1:15:40	60.90	10mi
5 May	Sussex Living East Grinstead 10 mile race	1:23:18	55.32	10mi
25 Mar	Dartford 10 (Les Witton Memorial Race)	1:13:10	62.98	10mi
25 Feb	English National XC Championships	54:23	62.56	12km
19 Feb	Kent Fitness League (XC) Rough Common, Canterbury	35:21	65.21	5.1mi
8 Jan	Kent Fitness League (XC) Minnis Bay, Birchington, Kent PB	41:38	65.29	6mi
2 Jan	Kent Fitness League (XC) Avery Hill Park, New Eltham	34:23	65.72	5mi
2011		Result	WAVA	Distance
18 Dec	Portsmouth Coastal Waterside Marathon SB	3:32:59	60.23	26.2mi
11 Dec	Bedford Harriers Half Marathon SB	1:30:56	66.99	13.1mi
27 Nov	Kent Fitness League (XC) Oxleas Wood, Falconwood	39:27	57.28	5mi
13 Nov	Swanley Park KFL XC 5m SB	35:16	64.08	5mi
6 Nov	Rutland Water Marathon	3:36:11	59.34	26.2mi
17 Sep	Bluewater 4K PB	15:52	65.70	4km
11 Sep	Bluewater 4K	16:08	64.61	4km
6 Aug	Whitstable Parkrun SB	20:25	67.62	5km
31 Jul	Harlow 10 SB	1:10:23	64.95	10mi
17 Jul	Wycombe Half Marathon	1:34:37	63.89	13.1mi
10 Jul	Cliffe Woods 10K SB	42:05	66.37	10km
26 Jun	Weald of Kent 10m	1:10:37	64.74	10mi
12 Jun	St Albans Half Marathon	1:33:17	64.80	13.1mi
30 May	Hatfield Broad Oak 10K Road Race	44:05	63.35	10km
22 May	Great Baddow 10	1:11:44	63.73	10mi
10 Apr	Brighton Marathon	3:39:33	57.98	26.2mi
27 Mar	Oakley 20	2:31:58	62.26	20mi
13 Mar	Larking Gowen City of Norwich Half Marathon	1:33:34	64.61	13.1mi
20 Feb	Bramley 20 PB	2:23:06	66.12	20mi
5 Feb	Bluewater 4K	16:27	63.37	4km
30 Jan	Canterbury 10 Mile	1:10:26	64.90	10mi
22 Jan	Parkrun Whitstable	21:57	62.90	5km
2010		Result	WAVA	Distance
12 Dec	Bedford Harriers Half Marathon SB	1:32:18	65.49	13.1mi
14 Nov	Bexhill Seafront Poppy Half Marathon	1:33:48	64.45	13.1mi
23 Oct	Beachy Head Marathon	4:34:16	46.42	26.2mi
10 Oct	Leicester Marathon	3:32:04	59.62	26.2mi
26 Sep	New Forest Marathon	3:25:48	61.43	26.2mi
5 Sep	Kent Coastal Marathon	3:51:15	54.67	26.2mi
8 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:16:31	49.29	26.2mi
31 Jul	Bluewater 4K SB	16:02	64.53	4km
11 Jul	Cliffe Woods 10K SB	43:28	63.76	10km
31 May	MBNA Chester Marathon	3:34:31	58.94	26.2mi
9 May	Halstead & Essex Marathon	3:29:59	60.21	26.2mi
25 Apr	London Marathon	3:44:28	56.32	26.2mi
18 Apr	Brighton Marathon	3:42:13	56.89	26.2mi
7 Mar	Duchy Marathon	3:38:46	57.79	26.2mi
24 Jan	Gloucester Marathon SB	3:25:10	61.62	26.2mi
2009		Result	WAVA	Distance
13 Dec	Bedford Harriers Half Marathon SB	1:31:12	65.83	13.1mi
15 Nov	Gosport Half Marathon	1:31:40	65.49	13.1mi
11 Oct	Leicester Marathon SB	3:38:21	57.55	26.2mi
27 Sep	Folkestone Rotary Half Marathon	1:33:35	63.76	13.1mi
12 Sep	Three2Go Lea Valley Trail Marathon	4:03:03	51.70	26.2mi
29 Aug	Bluewater 4k Time Trial (sherunsheruns) SB	15:56	64.45	4km
19 Jul	Fairlands Valley Challenge Marathon	4:21:58	47.97	26.2mi
12 Jul	Cliffe Woods 10K SB	43:10	63.75	10km
14 Jun	North Downs Run PB	2:43:59	53.08	30km
24 May	Canterbury Half Marathon	1:38:03	60.86	13.1mi
26 Apr	London Marathon	4:08:44	50.52	26.2mi
5 Apr	Oakley 20	2:36:18	59.75	20mi
29 Mar	Reading Half Marathon	1:38:15	60.74	13.1mi
1 Mar	Thanet 20 SB	2:32:32	61.23	20mi
18 Jan	Dartford 10 (8th Les Witton Memorial 10 Mile Road Race) SB	1:14:17	60.70	10mi
2008		Result	WAVA	Distance
19 Oct	Maidstone Half Marathon	1:35:59	62.17	13.1mi
10 Aug	Newark Half Marathon	1:33:05	63.76	13.1mi
20 Jul	NSPCC Milton Keynes Half Marathon	1:34:59	62.49	13.1mi
13 Jul	Cliffe Woods 10K SB	42:47	63.92	10km
22 Jun	Acorns Triple Run - Malvern Half	1:39:18	59.77	13.1mi
25 May	Edinburgh Marathon	3:43:27	55.94	26.2mi
11 May	Halstead & Essex Marathon	3:57:59	52.52	26.2mi
6 Apr	Bungay Black Dog Marathon SB	3:39:34	56.92	26.2mi
24 Feb	Tunbridge Wells Half Marathon	1:33:11	63.69	13.1mi
10 Feb	Dover Half Marathon	1:49:17	54.31	13.1mi
3 Feb	Great Bentley Half Marathon PB	1:30:37	65.50	13.1mi
2007		Result	WAVA	Distance
9 Dec	Bedford Harriers Half Marathon SB	1:32:06	64.44	13.1mi
2 Dec	Thanet Coastal 10M SB	1:10:52	63.27	10mi
11 Nov	Kent Fitness League (XC) Swanley Park, Swanley PB	36:23	66.33	5.5mi
27 Oct	Beachy Head Marathon	4:25:00	47.17	26.2mi
30 Sep	Folkestone Rotary Half Marathon	1:36:10	61.44	13.1mi
9 Sep	Weald St George's 10k	44:19	61.38	10km
22 Jul	Dartford Half Marathon	1:36:23	61.30	13.1mi
15 Jul	Cliffe Woods 10K	44:47	60.74	10km
10 Jun	Southend Half Marathon	1:37:24	60.66	13.1mi
27 May	Edinburgh Marathon SB	3:37:55	57.09	26.2mi
13 May	Essex PB5 PB	33:55	64.31	5mi
25 Mar	Bath Half	1:33:40	63.08	13.1mi
4 Mar	Woburn 10k SB	43:34	62.43	10km
4 Feb	Watford Half Marathon	1:35:05	62.14	13.1mi
2006		Result	WAVA	Distance
5 Nov	Stevenage Half-Marathon SB	1:36:35	61.17	13.1mi
29 Oct	Wilmington 10K SB	44:41	60.87	10km
15 Oct	Cardiff Marathon SB	3:45:27	54.98	26.2mi
10 Sep	Grunty Fen Half Marathon	1:45:05	56.01	13.1mi
23 Jul	Dinosaur 10k Deal	46:56	57.68	10km
9 Jul	Cliffe Woods 10K	46:55	57.70	10km
25 Jun	Horndon-on-the-Hill 10K	48:03	56.34	10km
29 May	Hatfield Broad Oak 10K	46:36	58.09	10km
14 May	Sevenoaks 7 SB	57:37	53.37	7mi
9 Apr	Reading Half Marathon	1:49:09	53.92	13.1mi
5 Mar	Greenwich 10K	50:53	53.20	10km
5 Feb	Ashford and District 10K	53:24	50.70	10km
2005		Result	WAVA	Distance
30 Oct	Wilmington	56:53	47.59	10km
16 Oct	Prince's Trust 10K @ Legoland	55:37	48.48	10km
25 Sep	Windsor Half Marathon	2:07:54	45.88	13.1mi
24 Jul	MK NSPCC 1/2 Marathon SB	1:58:02	49.71	13.1mi
10 Jul	Cliffe Woods 10K	50:39	53.24	10km
26 Jun	Horndon Feast & Fayre10k SB	49:43	54.24	10km
30 May	Hatfield Broad Oak	51:42	52.16	10km
6 Mar	Reading Half Marathon	2:14:06	43.76	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	251	210	237	184	146	91	0	0	0	0	0	0	1118
2021	0	0	0	0	10	0	0	0	0	0	0	0	10
2020	172	177	172	177	74	42	80	16	52	104	125	165	1356
2020	0	0	0	0	117	0	0	37	0	0	0	0	154
2019	245	258	290	157	194	199	215	153	193	190	120	148	2362
2019	0	0	0	18	0	0	0	0	0	0	0	0	18
2018	0	0	2.5	1.5	0.6	0	0	0	0	0	0	0	4.7
2018	189	170	145	135	140	148	89	161	165	152	169	232	1896
2018	13	0	9	0	32	0	14	0	0	0	0	0	68
2017	145	145	156	145	128	117	92	125	155	142	142	134	1626
2017	0	0	0	0	0	23	59	7	5	0	0	0	94
2016	149	151	79	2	79	114	109	125	95	97	182	163	1346
2015	2.6	0.9	0.9	0.3	5.9	9	7.6	4.9	3.4	0	0	0	35.5
2015	123	146	114	106	98	169	94	102	81	100	100	110	1343
2015	66	36	108	165	55	121	70	126	224	0	0	0	970
2014	0	1.2	0	0.3	0	0	2.4	0.3	4.8	5.5	3.6	0.9	19
2014	181	158	172	155	160	150	147	80	150	170	149	122	1794
2014	36	16	51	102	37	34	49	11	63	14	29	36	477
2013	0	0	1.6	1	0.3	0.6	0.3	0	0	0	0	0	3.7
2013	110	106	112	2	41	80	124	146	140	144	177	171	1353
2013	25	69	31	12	88	94	139	107	41	22	6	0	634
2012	0	0	0	0	0	0	0	0	0	0	0	1.7	1.7
2012	128	124	92	48	119	112	149	104	116	48	23	45	1109
2012	0	0	0	25	0	0	7	0	0	0	0	0	32
2011	167	165	160	140	131	134	126	65	147	142	113	118	1607
2011	0	0	0	0	17	0	0	0	0	22	6	0	46
2010	209	180	174	151	163	151	184	128	166	114	127	158	1905
2010	0	0	0	0	0	0	0	26	0	0	0	0	26
2009	140	118	158	144	187	188	155	195	194	189	190	187	2046
2008	102	168	140	180	125	100	120	124	120	123	6	39	1346
2007	174	136	136	223	160	147	126	158	185	318	0	114	1878
2006	64	93	85	85	74	98	126	155	161	144	161	58	1304
2005	0	0	0	25	73	73	31	1	42	24	1	0	271

Mon 24th May May 24	Tue 25th May May 25	Wed 26th May May 26	Thu 27th May May 27	Fri 28th May May 28	Sat 29th May May 29	Sun 30th May May 30
4.5mi, 35:43 Run - General Split Summary === 1) 1km - 5:50(5:50/km) 126/149bpm [736b/km] 65cal 10.27/11.39kmph 2) 1km - 5:16(5:16/km) 136/163bpm [717b/km] 65cal 11.39/12.77kmph 3) 1km - 4:50(4:50/km) 140/150bpm [676b/km] 61cal 12.43/13.5kmph 4) 1km - 4:37(4:37/km) 134/146bpm [618b/km] 52cal 13.01/13.71kmph 5) 1km - 4:30(4:30/km) 140/151bpm [631b/km] 57cal 13.31/14.18kmph 6) 1km - 5:04(5:04/km) 142/158bpm [718b/km] 64cal 11.86/14.78kmph 7) 1km - 4:37(4:37/km) 150/157bpm [693b/km] 64cal 12.99/13.54kmph 8) 0.2km - 59(4:54/km) 156/162bpm [764b/km] 14cal 12.26/12.6kmph	5.6mi, 41:34 Run - General Split Summary === 1) 1km - 4:52(4:52/km) 133/147bpm [648b/km] 58cal 12.32/13.2kmph 2) 1km - 4:47(4:47/km) 146/153bpm [698b/km] 66cal 12.55/12.73kmph 3) 1km - 4:39(4:39/km) 148/158bpm [688b/km] 64cal 12.91/13.4kmph 4) 1km - 4:25(4:25/km) 143/153bpm [632b/km] 59cal 13.57/13.91kmph 5) 1km - 4:31(4:31/km) 152/157bpm [686b/km] 63cal 13.29/14.11kmph 6) 1km - 4:35(4:35/km) 151/160bpm [691b/km] 63cal 13.11/13.5kmph 7) 1km - 4:34(4:34/km) 148/156bpm [675b/km] 62cal 13.15/13.6kmph 8) 1km - 4:32(4:32/km) 148/152bpm [671b/km] 61cal 13.23/13.71kmph 9) 1km - 4:37(4:37/km) 149/152bpm [689b/km] 62cal 12.99/13.57kmph 10) 0.01km - 2(4:38/km) 152/152bpm [705b/km] 12.93/12.8kmph	6.8mi, 53:29 Run - General Split Summary === 1) 1km - 5:13(5:13/km) 142/159bpm [740b/km] 49cal 11.51/12.02kmph 2) 1km - 5:02(5:02/km) 143/151bpm [721b/km] 69cal 11.9/12.16kmph 3) 1km - 4:54(4:54/km) 144/150bpm [705b/km] 67cal 12.25/12.66kmph 4) 1km - 4:48(4:48/km) 143/152bpm [685b/km] 64cal 12.52/12.9kmph 5) 1km - 4:49(4:49/km) 142/150bpm [684b/km] 64cal 12.45/12.97kmph 6) 1km - 4:43(4:43/km) 142/152bpm [671b/km] 61cal 12.7/13.07kmph 7) 1km - 5:01(5:01/km) 150/159bpm [753b/km] 70cal 11.96/13.4kmph 8) 1km - 4:47(4:47/km) 146/151bpm [698b/km] 64cal 12.54/13.1kmph 9) 1km - 4:44(4:44/km) 147/152bpm [697b/km] 63cal 12.66/13.13kmph 10) 1km - 4:46(4:46/km) 144/152bpm [687b/km] 61cal 12.57/13.27kmph 11) 1km - 4:39(4:39/km) 148/155bpm [689b/km] 62cal 12.88/14.38kmph 12) 0.01km - 2(2:49/km) 155/155bpm [438b/km] 21.24/12.6kmph	6.9mi, 53:13 Run - General Split Summary === 1) 1km - 5:08(5:08/km) 130/140bpm [667b/km] 60cal 11.69/12.16kmph 2) 1km - 4:58(4:58/km) 143/149bpm [709b/km] 68cal 12.1/12.5kmph 3) 1km - 4:47(4:47/km) 144/150bpm [690b/km] 65cal 12.53/12.87kmph 4) 1km - 4:44(4:44/km) 142/152bpm [672b/km] 63cal 12.68/13.17kmph 5) 1km - 4:45(4:45/km) 142/150bpm [675b/km] 63cal 12.62/13kmph 6) 1km - 4:38(4:38/km) 143/150bpm [664b/km] 61cal 12.93/13.44kmph 7) 1km - 4:59(4:59/km) 150/161bpm [747b/km] 69cal 12.05/13.6kmph 8) 1km - 4:40(4:40/km) 147/152bpm [686b/km] 63cal 12.85/13.13kmph 9) 1km - 4:42(4:42/km) 150/154bpm [704b/km] 65cal 12.78/13.44kmph 10) 1km - 4:44(4:44/km) 148/155bpm [701b/km] 63cal 12.67/13.47kmph 11) 1km - 4:39(4:39/km) 148/154bpm [688b/km] 62cal 12.91/13.23kmph 12) 0.1km - 28(4:39/km) 150/151bpm [696b/km] 6cal 12.93/12.97kmph	-	3.9mi, 31:58 Run - General Split Summary === 1) 1km - 4:52(4:52/km) 135/149bpm [657b/km] 61cal 12.33/13.37kmph 2) 1km - 4:41(4:41/km) 145/151bpm [679b/km] 65cal 12.82/13.74kmph 3) 1km - 4:59(4:59/km) 158/172bpm [787b/km] 74cal 12.05/13.5kmph 4) 1km - 5:05(5:05/km) 157/170bpm [797b/km] 76cal 11.82/13kmph 5) 1km - 5:44(5:44/km) 154/174bpm [882b/km] 81cal 10.47/12.19kmph 6) 1km - 4:54(4:54/km) 162/177bpm [795b/km] 75cal 12.23/12.93kmph 7) 0.33km - 1:43(5:11/km) 164/172bpm [849b/km] 26cal 11.59/12.09kmph	1.6mi, 11:14 Run - General Split Summary === 1) 1km - 4:24(4:24/km) 146/158bpm [643b/km] 59cal 13.63/14.95kmph 2) 1km - 4:18(4:18/km) 157/158bpm [676b/km] 62cal 13.94/14.31kmph 3) 0.53km - 2:32(4:46/km) 159/160bpm [758b/km] 37cal 12.59/13.81kmph 3.1mi, 21:33 Run - General Split Summary === 1) 1km - 4:11(4:11/km) 141/155bpm [590b/km] 54cal 14.35/15.82kmph 2) 1km - 4:18(4:18/km) 157/159bpm [675b/km] 62cal 13.95/15.25kmph 3) 1km - 4:14(4:14/km) 159/163bpm [672b/km] 62cal 14.19/14.68kmph 4) 1km - 4:09(4:09/km) 162/164bpm [673b/km] 62cal 14.44/14.95kmph 5) 1km - 4:29(4:29/km) 164/166bpm [736b/km] 68cal 13.38/14.08kmph 6) 0.05km - 12(3:54/km) 163/163bpm [636b/km] 3cal 15.36/14.04kmph
Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2	Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4	Sat 5th Jun Jun 5	Sun 6th Jun Jun 6
9.4mi, 1:14:38 Run - General Split Summary === 1) 1km - 5:13(5:13/km) 133/165bpm [694b/km] 64cal 11.51/11.92kmph 2) 1km - 5:04(5:04/km) 142/152bpm [719b/km] 67cal 11.85/12.29kmph 3) 1km - 4:54(4:54/km) 145/150bpm [711b/km] 66cal 12.24/12.73kmph 4) 1km - 4:52(4:52/km) 142/152bpm [690b/km] 63cal 12.35/12.9kmph 5) 1km - 5:09(5:09/km) 149/156bpm [768b/km] 70cal 11.65/12.36kmph 6) 1km - 5:10(5:10/km) 146/160bpm [755b/km] 67cal 11.61/12.5kmph 7) 1km - 5:00(5:00/km) 145/150bpm [724b/km] 65cal 12.02/12.7kmph 8) 1km - 5:04(5:04/km) 141/150bpm [715b/km] 59cal 11.83/12.8kmph 9) 1km - 4:40(4:40/km) 138/144bpm [644b/km] 49cal 12.86/13.13kmph 10) 1km - 4:45(4:45/km) 145/156bpm [688b/km] 58cal 12.64/12.9kmph 11) 1km - 5:14(5:14/km) 141/160bpm [738b/km] 58cal 11.47/12.8kmph 12) 1km - 4:43(4:43/km) 143/153bpm [675b/km] 55cal 12.7/12.77kmph 13) 1km - 4:53(4:53/km) 146/155bpm [714b/km] 62cal 12.27/12.63kmph 14) 1km - 4:50(4:50/km) 140/152bpm [677b/km] 47cal 12.41/12.9kmph 15) 1km - 4:53(4:53/km) 147/156bpm [717b/km] 61cal 12.29/12.53kmph 16) 0.05km - 14(4:28/km) 144/145bpm [643b/km] 2cal 13.44/12.39kmph	-	9.4mi, 1:14:38 Run - General Split Summary === 1) 1km - 5:08(5:08/km) 132/146bpm [677b/km] 61cal 11.7/12.29kmph 2) 1km - 4:56(4:56/km) 146/154bpm [719b/km] 67cal 12.18/12.43kmph 3) 1km - 4:47(4:47/km) 148/158bpm [708b/km] 66cal 12.55/13.37kmph 4) 1km - 4:41(4:41/km) 146/156bpm [685b/km] 63cal 12.79/13.54kmph 5) 1km - 5:05(5:05/km) 153/161bpm [778b/km] 71cal 11.81/12.97kmph 6) 1km - 5:20(5:20/km) 147/165bpm [785b/km] 71cal 11.24/12.16kmph 7) 1km - 4:53(4:53/km) 149/155bpm [729b/km] 66cal 12.27/12.97kmph 8) 1km - 5:15(5:15/km) 150/155bpm [787b/km] 72cal 11.44/13.17kmph 9) 1km - 4:40(4:40/km) 142/152bpm [664b/km] 55cal 12.84/13.23kmph 10) 1km - 4:46(4:46/km) 147/156bpm [701b/km] 61cal 12.58/13.54kmph 11) 1km - 4:55(4:55/km) 148/162bpm [729b/km] 62cal 12.19/13.54kmph 12) 1km - 4:47(4:47/km) 153/159bpm [732b/km] 65cal 12.54/13.6kmph 13) 1km - 4:57(4:57/km) 153/161bpm [757b/km] 67cal 12.13/12.97kmph 14) 1km - 4:43(4:43/km) 149/157bpm [703b/km] 60cal 12.71/12.97kmph 15) 1km - 4:52(4:52/km) 155/161bpm [755b/km] 67cal 12.32/12.66kmph 16) 0.2km - 52(4:19/km) 147/153bpm [635b/km] 10cal 13.89/16.19kmph	4.7mi, 37:10 Run - General Split Summary === 1) 1km - 5:24(5:24/km) 134/145bpm [724b/km] 66cal 11.1/11.79kmph 2) 1km - 5:12(5:12/km) 143/153bpm [744b/km] 69cal 11.54/12.6kmph 3) 1km - 4:54(4:54/km) 139/151bpm [682b/km] 61cal 12.23/13kmph 4) 1km - 4:37(4:37/km) 134/143bpm [619b/km] 52cal 12.99/13.5kmph 5) 1km - 4:49(4:49/km) 144/150bpm [694b/km] 63cal 12.45/13.47kmph 6) 1km - 4:43(4:43/km) 143/150bpm [674b/km] 61cal 12.73/13.54kmph 7) 1km - 4:50(4:50/km) 152/157bpm [736b/km] 67cal 12.39/12.83kmph 8) 0.57km - 2:40(4:40/km) 157/160bpm [733b/km] 38cal 12.85/12.97kmph	4.5mi, 36:42 Run - General Split Summary === 1) 1km - 5:01(5:01/km) 123/133bpm [618b/km] 54cal 11.95/12.23kmph 2) 1km - 5:20(5:20/km) 138/153bpm [736b/km] 68cal 11.25/12.83kmph 3) 1km - 5:00(5:00/km) 145/154bpm [724b/km] 68cal 12.02/12.5kmph 4) 1km - 4:59(4:59/km) 144/153bpm [717b/km] 66cal 12.06/12.73kmph 5) 1km - 5:16(5:16/km) 157/167bpm [828b/km] 76cal 11.38/11.72kmph 6) 1km - 5:18(5:18/km) 149/158bpm [789b/km] 73cal 11.33/12.19kmph 7) 1km - 4:51(4:51/km) 137/154bpm [664b/km] 52cal 12.37/13.33kmph 8) 0.21km - 58(4:39/km) 141/144bpm [655b/km] 11cal 12.91/13.27kmph	-	6.4mi, 47:53 Run - General Split Summary === 1) 1km - 5:05(5:05/km) 138/151bpm [701b/km] 64cal 11.8/12.8kmph 2) 1km - 4:50(4:50/km) 153/157bpm [740b/km] 69cal 12.41/12.93kmph 3) 1km - 4:37(4:37/km) 158/166bpm [729b/km] 67cal 13/13.5kmph 4) 1km - 4:33(4:33/km) 162/164bpm [738b/km] 68cal 13.17/13.94kmph 5) 1km - 4:31(4:31/km) 158/162bpm [713b/km] 65cal 13.3/13.3kmph 6) 1km - 4:25(4:25/km) 158/170bpm [698b/km] 62cal 13.57/15.52kmph 7) 1km - 4:39(4:39/km) 168/171bpm [780b/km] 73cal 12.92/13.4kmph 8) 1km - 4:31(4:31/km) 168/169bpm [760b/km] 70cal 13.26/13.87kmph 9) 1km - 4:44(4:44/km) 167/170bpm [791b/km] 74cal 12.66/13.2kmph 10) 1km - 4:27(4:27/km) 166/168bpm [739b/km] 68cal 13.47/13.74kmph 11) 0.37km - 1:30(4:02/km) 166/169bpm [669b/km] 23cal 14.88/14.75kmph
Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9	Thu 10th Jun Jun 10	Fri 11th Jun Jun 11	Sat 12th Jun Jun 12	Sun 13th Jun Jun 13
5mi, 39:27 Run - General Split Summary === 1) 1km - 5:07(5:07/km) 121/132bpm [619b/km] 52cal 11.73/11.96kmph 2) 1km - 4:59(4:59/km) 138/147bpm [687b/km] 61cal 12.05/12.53kmph 3) 1km - 4:46(4:46/km) 133/141bpm [633b/km] 54cal 12.6/12.97kmph 4) 1km - 5:01(5:01/km) 148/161bpm [744b/km] 67cal 11.94/12.83kmph 5) 1km - 4:57(4:57/km) 154/159bpm [763b/km] 69cal 12.11/12.46kmph 6) 1km - 4:48(4:48/km) 145/149bpm [697b/km] 62cal 12.48/13.5kmph 7) 1km - 4:49(4:49/km) 151/160bpm [727b/km] 65cal 12.46/13kmph 8) 1km - 4:45(4:45/km) 151/156bpm [718b/km] 63cal 12.63/13.13kmph 9) 0.05km - 15(4:45/km) 154/155bpm [733b/km] 3cal 12.61/12.73kmph	4.7mi, 39:48 Run - General Split Summary === 1) 1km - 5:27(5:27/km) 124/141bpm [675b/km] 59cal 11.02/11.49kmph 2) 1km - 5:13(5:13/km) 128/132bpm [668b/km] 57cal 11.49/11.82kmph 3) 1km - 5:26(5:26/km) 129/136bpm [701b/km] 59cal 11.04/11.79kmph 4) 1km - 5:07(5:07/km) 131/136bpm [671b/km] 56cal 11.71/12.19kmph 5) 1km - 5:18(5:18/km) 138/145bpm [732b/km] 64cal 11.31/12.09kmph 6) 1km - 5:26(5:26/km) 139/147bpm [756b/km] 65cal 11.03/11.56kmph 7) 1km - 5:04(5:04/km) 142/149bpm [721b/km] 63cal 11.82/12.33kmph 8) 0.52km - 2:46(5:20/km) 145/149bpm [774b/km] 36cal 11.23/11.52kmph	3.8mi, 32:37 Run - General Split Summary === 1) 1km - 5:12(5:12/km) 123/141bpm [640b/km] 57cal 11.53/13kmph 2) 1km - 5:51(5:51/km) 136/148bpm [796b/km] 73cal 10.25/12.16kmph 3) 1km - 5:00(5:00/km) 140/146bpm [699b/km] 65cal 12.01/13.37kmph 4) 1km - 6:12(6:12/km) 149/165bpm [923b/km] 88cal 9.68/13.1kmph 5) 1km - 5:00(5:00/km) 150/156bpm [750b/km] 70cal 12.01/12.87kmph 6) 1km - 4:46(4:46/km) 153/157bpm [730b/km] 67cal 12.57/13.37kmph 7) 0.11km - 36(5:18/km) 151/153bpm [799b/km] 8cal 11.34/13.03kmph 5mi, 41:26 Run - General Split Summary === 1) 1km - 5:14(5:14/km) 118/126bpm [618b/km] 52cal 11.46/12.02kmph 2) 1km - 5:10(5:10/km) 130/140bpm [672b/km] 60cal 11.61/12.29kmph 3) 1km - 4:54(4:54/km) 127/135bpm [622b/km] 52cal 12.26/12.63kmph 4) 1km - 5:17(5:17/km) 136/144bpm [719b/km] 64cal 11.35/12.36kmph 5) 1km - 5:13(5:13/km) 139/145bpm [725b/km] 64cal 11.51/12.06kmph 6) 1km - 5:03(5:03/km) 133/143bpm [671b/km] 54cal 11.89/12.43kmph 7) 1km - 5:09(5:09/km) 139/147bpm [715b/km] 62cal 11.66/12.06kmph 8) 1km - 4:59(4:59/km) 137/144bpm [682b/km] 57cal 12.06/12.53kmph 9) 0.09km - 28(5:07/km) 140/143bpm [715b/km] 5cal 11.75/12.02kmph	5.1mi, 39:05 Run - General Split Summary === 1) 1km - 5:15(5:15/km) 127/142bpm [667b/km] 58cal 11.43/11.89kmph 2) 1km - 4:53(4:53/km) 146/154bpm [713b/km] 66cal 12.29/12.8kmph 3) 1km - 4:49(4:49/km) 145/154bpm [699b/km] 64cal 12.44/12.93kmph 4) 1km - 4:34(4:34/km) 142/148bpm [649b/km] 59cal 13.12/13.67kmph 5) 1km - 4:39(4:39/km) 149/157bpm [693b/km] 63cal 12.9/13.54kmph 6) 1km - 4:45(4:45/km) 150/161bpm [713b/km] 65cal 12.62/13.03kmph 7) 1km - 4:38(4:38/km) 146/158bpm [676b/km] 60cal 12.95/13.54kmph 8) 1km - 4:33(4:33/km) 149/154bpm [678b/km] 61cal 13.19/13.54kmph 9) 0.22km - 59(4:27/km) 148/153bpm [659b/km] 13cal 13.48/13.33kmph	3.8mi, 30:42 Run - General Split Summary === 1) 1km - 5:17(5:17/km) 122/132bpm [644b/km] 56cal 11.37/11.62kmph 2) 1km - 5:09(5:09/km) 134/150bpm [690b/km] 63cal 11.65/12.23kmph 3) 1km - 4:57(4:57/km) 136/152bpm [673b/km] 61cal 12.13/12.6kmph 4) 1km - 4:55(4:55/km) 142/146bpm [698b/km] 65cal 12.21/12.66kmph 5) 1km - 4:50(4:50/km) 137/151bpm [662b/km] 58cal 12.41/13kmph 6) 1km - 4:52(4:52/km) 141/151bpm [685b/km] 62cal 12.34/12.53kmph 7) 0.16km - 43(4:36/km) 145/147bpm [668b/km] 9cal 13.03/12.63kmph	6.2mi, 45:32 Run - General Split Summary === 1) 1km - 4:55(4:55/km) 129/141bpm [634b/km] 58cal 12.21/12.97kmph 2) 1km - 4:29(4:29/km) 144/150bpm [646b/km] 61cal 13.37/13.87kmph 3) 1km - 4:33(4:33/km) 151/155bpm [686b/km] 65cal 13.2/13.98kmph 4) 1km - 4:26(4:26/km) 155/158bpm [686b/km] 64cal 13.56/13.47kmph 5) 1km - 4:34(4:34/km) 157/162bpm [718b/km] 67cal 13.12/14.11kmph 6) 1km - 4:34(4:34/km) 157/160bpm [718b/km] 67cal 13.11/13.87kmph 7) 1km - 4:25(4:25/km) 159/161bpm [703b/km] 66cal 13.57/13.87kmph 8) 1km - 4:22(4:22/km) 160/162bpm [699b/km] 65cal 13.74/14.44kmph 9) 1km - 4:28(4:28/km) 161/164bpm [720b/km] 68cal 13.42/14.95kmph 10) 1km - 4:34(4:34/km) 161/163bpm [735b/km] 68cal 13.14/14.18kmph 11) 0.05km - 12(4:07/km) 162/164bpm [667b/km] 3cal 14.58/11.99kmph	-
Mon 14th Jun Jun 14	Tue 15th Jun Jun 15	Wed 16th Jun Jun 16	Thu 17th Jun Jun 17	Fri 18th Jun Jun 18	Sat 19th Jun Jun 19	Sun 20th Jun Jun 20
4.7mi, 36:25 Run - General Split Summary === 1) 1km - 5:27(5:27/km) 138/160bpm [752b/km] 70cal 11.01/11.96kmph 2) 1km - 5:07(5:07/km) 143/158bpm [732b/km] 68cal 11.72/12.83kmph 3) 1km - 4:45(4:45/km) 140/148bpm [665b/km] 61cal 12.64/13.33kmph 4) 1km - 4:34(4:34/km) 137/146bpm [627b/km] 55cal 13.12/13.98kmph 5) 1km - 4:42(4:42/km) 146/152bpm [687b/km] 63cal 12.75/13.07kmph 6) 1km - 4:49(4:49/km) 141/149bpm [680b/km] 59cal 12.45/13.57kmph 7) 1km - 4:38(4:38/km) 146/155bpm [676b/km] 61cal 12.95/13.17kmph 8) 0.5km - 2:22(4:42/km) 152/156bpm [715b/km] 33cal 12.76/13.07kmph	-	5.6mi, 41:23 Run - General Split Summary === 1) 1km - 5:08(5:08/km) 127/141bpm [653b/km] 59cal 11.67/12.12kmph 2) 1km - 5:02(5:02/km) 141/149bpm [709b/km] 68cal 11.93/12.12kmph 3) 0.43km - 2:08(5:01/km) 131/149bpm [656b/km] 24cal 11.98/12.23kmph 4) 0.24km - 1:00(4:07/km) 138/148bpm [569b/km] 12cal 14.55/14.41kmph 5) 0.1km - 30(5:09/km) 135/151bpm [696b/km] 6cal 11.63/14.21kmph 6) 0.24km - 1:00(4:12/km) 150/155bpm [629b/km] 14cal 14.3/14.24kmph 7) 0.1km - 30(4:54/km) 151/157bpm [740b/km] 7cal 12.24/14.34kmph 8) 0.25km - 1:00(4:00/km) 150/153bpm [599b/km] 14cal 15.03/15.05kmph 9) 0.1km - 30(4:46/km) 152/153bpm [725b/km] 7cal 12.58/14.95kmph 10) 0.26km - 1:00(3:55/km) 151/154bpm [591b/km] 14cal 15.33/15.32kmph 11) 0.11km - 30(4:37/km) 152/156bpm [702b/km] 7cal 12.99/15.32kmph 12) 0.25km - 1:00(4:00/km) 154/159bpm [616b/km] 14cal 15/14.88kmph 13) 0.11km - 30(4:34/km) 141/156bpm [643b/km] 6cal 13.16/14.75kmph 14) 0.25km - 1:00(4:04/km) 147/151bpm [599b/km] 13cal 14.73/15.15kmph 15) 0.1km - 30(4:54/km) 142/150bpm [695b/km] 6cal 12.26/14.04kmph 16) 0.26km - 1:00(3:50/km) 149/153bpm [571b/km] 13cal 15.66/15.75kmph 17) 0.1km - 30(4:51/km) 149/155bpm [722b/km] 7cal 12.38/15.62kmph 18) 0.26km - 1:00(3:51/km) 144/150bpm [553b/km] 13cal 15.61/16.02kmph 19) 0.11km - 30(4:34/km) 131/151bpm [599b/km] 5cal 13.12/15.52kmph 20) 0.24km - 1:00(4:08/km) 148/157bpm [611b/km] 13cal 14.53/14.81kmph 21) 0.11km - 30(4:28/km) 133/150bpm [593b/km] 5cal 13.45/14.54kmph 22) 0.26km - 1:00(3:48/km) 144/152bpm [547b/km] 13cal 15.8/15.52kmph 23) 0.11km - 30(4:33/km) 140/146bpm [638b/km] 6cal 13.16/15.48kmph 24) 1km - 4:41(4:41/km) 139/156bpm [651b/km] 57cal 12.82/13.87kmph 25) 1km - 4:39(4:39/km) 148/156bpm [687b/km] 62cal 12.92/13.67kmph 26) 1km - 4:43(4:43/km) 156/159bpm [736b/km] 68cal 12.72/13.2kmph 27) 0.01km - 2(4:05/km) 155/155bpm [633b/km] 14.7/12.29kmph 5mi, 39:05 Run - General Split Summary === 1) 1km - 5:01(5:01/km) 121/130bpm [608b/km] 53cal 11.94/12.33kmph 2) 1km - 4:57(4:57/km) 132/139bpm [654b/km] 59cal 12.11/12.83kmph 3) 1km - 4:40(4:40/km) 134/139bpm [626b/km] 56cal 12.83/13.23kmph 4) 1km - 5:02(5:02/km) 141/149bpm [709b/km] 65cal 11.93/12.8kmph 5) 1km - 4:57(4:57/km) 143/150bpm [708b/km] 65cal 12.12/12.73kmph 6) 1km - 4:42(4:42/km) 145/149bpm [683b/km] 63cal 12.74/13.23kmph 7) 1km - 4:48(4:48/km) 147/152bpm [705b/km] 65cal 12.51/12.9kmph 8) 1km - 4:37(4:37/km) 150/153bpm [692b/km] 64cal 13/13.71kmph 9) 0.07km - 20(4:35/km) 147/148bpm [675b/km] 4cal 13.07/12.87kmph	-	4.7mi, 37:24 Run - General Split Summary === 1) 1km - 5:23(5:23/km) 128/144bpm [690b/km] 64cal 11.13/11.79kmph 2) 1km - 5:12(5:12/km) 135/141bpm [702b/km] 66cal 11.54/12.73kmph 3) 1km - 4:55(4:55/km) 140/151bpm [689b/km] 64cal 12.19/12.83kmph 4) 1km - 4:39(4:39/km) 134/143bpm [623b/km] 55cal 12.91/13.37kmph 5) 1km - 4:53(4:53/km) 144/151bpm [702b/km] 65cal 12.3/13.33kmph 6) 1km - 4:49(4:49/km) 143/155bpm [690b/km] 63cal 12.44/13.33kmph 7) 1km - 4:52(4:52/km) 150/166bpm [731b/km] 68cal 12.31/12.83kmph 8) 0.55km - 2:39(4:49/km) 152/157bpm [733b/km] 38cal 12.45/12.7kmph	5mi, 38:10 Run - General Split Summary === 1) 1km - 4:54(4:54/km) 122/135bpm [598b/km] 54cal 12.24/12.53kmph 2) 1km - 4:49(4:49/km) 136/145bpm [655b/km] 62cal 12.47/12.73kmph 3) 1km - 4:48(4:48/km) 144/153bpm [692b/km] 66cal 12.49/12.66kmph 4) 1km - 4:52(4:52/km) 150/162bpm [730b/km] 69cal 12.33/13.4kmph 5) 1km - 4:31(4:31/km) 135/152bpm [609b/km] 50cal 13.31/14.64kmph 6) 1km - 4:38(4:38/km) 140/153bpm [650b/km] 58cal 12.93/13.94kmph 7) 1km - 4:34(4:34/km) 147/154bpm [672b/km] 63cal 13.11/13.47kmph 8) 1km - 4:33(4:33/km) 155/160bpm [706b/km] 67cal 13.18/13.4kmph 9) 0.1km - 30(4:55/km) 158/159bpm [776b/km] 7cal 12.22/13.17kmph	7mi, 55:09 Run - General Split Summary === 1) 1km - 5:03(5:03/km) 131/143bpm [662b/km] 62cal 11.87/12.36kmph 2) 1km - 4:47(4:47/km) 142/152bpm [679b/km] 65cal 12.55/12.93kmph 3) 1km - 4:43(4:43/km) 142/150bpm [671b/km] 64cal 12.7/13.2kmph 4) 1km - 4:37(4:37/km) 141/153bpm [651b/km] 60cal 12.99/13.47kmph 5) 1km - 5:06(5:06/km) 147/155bpm [749b/km] 70cal 11.78/12.9kmph 6) 1km - 4:47(4:47/km) 147/153bpm [704b/km] 66cal 12.53/12.83kmph 7) 1km - 4:43(4:43/km) 142/148bpm [671b/km] 61cal 12.7/13.3kmph 8) 1km - 5:08(5:08/km) 143/148bpm [735b/km] 66cal 11.67/12.8kmph 9) 1km - 5:06(5:06/km) 145/150bpm [740b/km] 67cal 11.76/13.03kmph 10) 1km - 4:49(4:49/km) 145/149bpm [699b/km] 62cal 12.45/13.17kmph 11) 1km - 5:04(5:04/km) 147/153bpm [746b/km] 67cal 11.83/13.07kmph 12) 0.25km - 1:14(4:56/km) 146/148bpm [720b/km] 16cal 12.17/12.66kmph

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