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njosmith M40

About

Race Times

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Mileage

Training

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Brisbane Road Runners

Races
163
Miles
10365
Miles
90
Miles
3553
WAVA
67.69%
Mile
6:03
5k
20:09
5M
35:06
10k
43:00
10M
1:10:20
Half
1:29:24
20M
2:47:20
Mara
3:25:16
3km
1:09:39

About Me

2006 running a bit but knowing I should run more
2007 starting to run regularly but typically not longer than 30 minutes at a time

2008 first marathon just over 4 hours

2009 PBs at 5k 10k and 10 miles

2010 VLM at 3h 45m, Half PB 1h 33

2011 10 mile PB - 1:11:08

2012 Mara PB 3h 25

2013 Not Running much but a reasonable half 1:37:41

2014-2015 Not running much

2016 Back to running - lost 10kg in a year - almost a new 5km PB (20:47) and new Half PB 1:32:08

2017 New life in Australia

2018 - 2018km Challenge - most miles in a year, new 5km pb (20:09) Half pb (1:30:44)

2019 - Sub 1:30 Half! The search for a sub 20 5k goes on

Race Standard

Great blue shark (62)

Planned Races
4th Oct 20	Jetty 2 Jetty
15th Nov 20	Brisbane Road Runners 5km Championship
10th Jan 21	SEQTrails - Enoggera
21st Feb 21	SEQTrails - Bayview
18th Apr 21	SEQTrails - Daisy Hill
Under Consideration
13th Dec 20	The Hightail Trail

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2020 Targets

RUN
1491

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	7.2	2.5	1.5	0	0	0	0	0	0	0	0	0	11.3
2020	99	109	125	153	142	73	131	172	101	0	0	0	1105
2020	169	188	130	94	60	38	73	96	73	0	0	0	920
2019	5.3	12.1	5	6.5	1.6	0	0	0	0	0	0	2.4	32.9
2019	23	43	104	96	116	160	141	116	100	70	87	77	1131
2019	13	71	87	50	59	59	51	60	0	7	25	85	566
2018	10.9	10.2	0.5	0.9	0.9	0	0.1	0	0	0	0.7	1	25
2018	49	55	109	135	95	125	157	119	108	101	103	97	1254
2018	7	23	22	8	71	67	40	29	18	47	28	27	386
2017	0	0	0	0	0	0	0	0	0	0	3.2	14.4	17.6
2017	47	37	79	98	91	109	84	49	108	59	32	41	834
2017	43	51	142	91	102	122	69	168	64	100	100	79	1130
2016	0	0.6	0	0	0	0	0	0	0	0.2	0	0	0.7
2016	57	75	91	55	74	48	46	90	98	71	37	96	838
2015	0.7	0.5	0	0	0.1	0	0	0	0	0	0	0	1.3
2015	62	51	3	3	68	61	68	29	6	19	12	3	385
2014	0	0	0	0	0	0	0	0	0	0	0	0.3	0.3
2014	20	20	16	31	22	30	29	24	14	23	11	22	262
2014	0	0	0	0	0	0	67	0	0	0	0	0	67
2013	9	42	8	21	83	59	68	106	109	62	58	52	677
2012	129	136	173	144	23	7	51	35	107	15	19	53	893
2011	42	18	83	99	65	53	37	108	87	73	41	40	747
2010	0	0	0.6	0	0	0	0	0	0	0	0	0	0.6
2010	88	92	169	132	52	7	65	98	92	44	60	34	932
2010	0	8	29	12	44	0	50	8	14	0	0	0	165
2009	23	3	39	64	76	60	31	72	60	62	80	40	610
2009	0	0	0	15	16	40	69	26	21	79	31	22	319
2008	31	95	90	26	0	15	32	54	10	39	55	26	475
2007	0	0	0	0	0	0	0	3	20	70	71	52	216
1970	7	0	0	0	0	0	0	0	0	0	0	0	7

Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3
3.2mi, 28:20 Running - General Split Summary === 1) 1km - 5:54(5:54/km) 127/153bpm 73cal 10.17/13kmph 2) 1km - 6:36(6:36/km) 133/147bpm 88cal 9.09/14.08kmph 3) 1km - 4:45(4:45/km) 137/142bpm 66cal 12.63/14.11kmph 4) 1km - 5:01(5:01/km) 141/145bpm 73cal 11.96/12.33kmph 5) 1km - 5:24(5:24/km) 139/146bpm 75cal 11.1/12.97kmph 6) 0.09km - 40(7:08/km) 135/141bpm 8cal 8.42/11.59kmph Add a comment 3.9mi, 31:10 Cycling - General Split Summary === 1) 5km - 24:14(4:51/km) 116/131bpm 259cal 12.38/34.6kmph 2) 1.2km - 6:56(5:48/km) 122/139bpm 76cal 10.36/19.68kmph Add a comment 4.1mi, 23:27 Cycling - Commuting Split Summary === 1) 5km - 16:52(3:22/km) 117/139bpm 192cal 17.78/30.1kmph 2) 1.67km - 6:35(3:56/km) 131/151bpm 87cal 15.23/24.08kmph Add a comment	5.4mi, 48:29 Running - General Split Summary === 1) 1km - 5:58(5:58/km) 124/157bpm 70cal 10.04/11.92kmph 2) 1km - 5:20(5:20/km) 126/134bpm 65cal 11.26/12.56kmph 3) 1km - 4:54(4:54/km) 135/144bpm 67cal 12.26/12.87kmph 4) 1km - 4:55(4:55/km) 137/144bpm 68cal 12.19/12.43kmph 5) 1km - 5:24(5:24/km) 135/143bpm 70cal 11.11/13.71kmph 6) 1km - 4:56(4:56/km) 140/147bpm 70cal 12.14/12.73kmph 7) 1km - 4:39(4:39/km) 142/150bpm 66cal 12.92/13.67kmph 8) 1km - 7:18(7:18/km) 126/152bpm 71cal 8.22/14.41kmph 9) 0.67km - 5:04(7:37/km) 126/139bpm 47cal 7.88/12.56kmph Add a comment	12.6mi, 2:13:42 Running - Trail Run Split Summary === 1) 1km - 5:45(5:45/km) 130/159bpm 75cal 10.43/11.46kmph 2) 1km - 6:08(6:08/km) 135/149bpm 84cal 9.77/12.12kmph 3) 1km - 6:37(6:37/km) 138/152bpm 92cal 9.08/11.66kmph 4) 1km - 5:40(5:40/km) 132/151bpm 69cal 10.58/11.59kmph 5) 1km - 8:49(8:49/km) 142/151bpm 124cal 6.8/10.95kmph 6) 1km - 6:05(6:05/km) 136/146bpm 75cal 9.85/11.25kmph 7) 1km - 9:38(9:38/km) 126/146bpm 84cal 6.23/9.41kmph 8) 1km - 7:32(7:32/km) 138/155bpm 89cal 7.97/12.33kmph 9) 1km - 7:57(7:57/km) 118/155bpm 52cal 7.55/12.29kmph 10) 1km - 7:42(7:42/km) 132/149bpm 76cal 7.79/11.86kmph 11) 1km - 6:25(6:25/km) 125/140bpm 46cal 9.35/11.56kmph 12) 1km - 8:17(8:17/km) 118/153bpm 53cal 7.24/11.59kmph 13) 1km - 5:24(5:24/km) 130/142bpm 51cal 11.1/12.19kmph 14) 1km - 5:04(5:04/km) 132/141bpm 50cal 11.83/13.03kmph 15) 1km - 6:25(6:25/km) 133/146bpm 63cal 9.36/13.64kmph 16) 1km - 5:11(5:11/km) 137/147bpm 59cal 11.58/12.9kmph 17) 1km - 4:49(4:49/km) 141/145bpm 64cal 12.47/13.5kmph 18) 1km - 5:05(5:05/km) 139/143bpm 64cal 11.8/12.16kmph 19) 1km - 6:28(6:28/km) 133/141bpm 55cal 9.27/13.47kmph 20) 1km - 7:17(7:17/km) 133/142bpm 61cal 8.24/12.23kmph 21) 0.26km - 1:23(5:18/km) 139/143bpm 16cal 11.31/11.56kmph Add a comment	3.1mi, 28:29 Running - General Split Summary === 1) 1km - 5:14(5:14/km) 122/145bpm 60cal 11.46/12.02kmph 2) 1km - 5:08(5:08/km) 127/134bpm 62cal 11.67/12.23kmph 3) 1km - 5:27(5:27/km) 128/136bpm 64cal 11.01/11.99kmph 4) 1km - 6:30(6:30/km) 123/137bpm 62cal 9.22/12.6kmph 5) 1km - 6:03(6:03/km) 120/129bpm 52cal 9.92/12.77kmph 6) 0.01km - 6(8:22/km) 125/126bpm 1cal 7.17/10.18kmph Add a comment	7.7mi, 1:07:41 Running - General Split Summary === 1) 1km - 6:19(6:19/km) 122/138bpm 72cal 9.5/13.17kmph 2) 1km - 5:35(5:35/km) 130/139bpm 71cal 10.73/12.29kmph 3) 1km - 5:10(5:10/km) 134/146bpm 67cal 11.63/12.8kmph 4) 1km - 4:53(4:53/km) 132/142bpm 61cal 12.28/12.9kmph 5) 1km - 4:58(4:58/km) 138/144bpm 67cal 12.09/12.73kmph 6) 1km - 4:52(4:52/km) 142/145bpm 69cal 12.33/12.56kmph 7) 1km - 4:51(4:51/km) 143/150bpm 68cal 12.35/13.13kmph 8) 1km - 4:48(4:48/km) 142/145bpm 67cal 12.5/13.1kmph 9) 1km - 5:36(5:36/km) 140/150bpm 73cal 10.71/13.54kmph 10) 1km - 6:44(6:44/km) 139/149bpm 80cal 8.91/14.75kmph 11) 1km - 5:16(5:16/km) 135/143bpm 57cal 11.38/13.17kmph 12) 1km - 6:31(6:31/km) 129/141bpm 52cal 9.21/13.57kmph 13) 0.41km - 2:07(5:08/km) 137/142bpm 24cal 11.69/12.93kmph Add a comment	3.5mi, 21:39 Cycling - Commuting Split Summary === 1) 5km - 19:20(3:52/km) 114/130bpm 196cal 15.51/36.45kmph 2) 0.62km - 2:19(3:45/km) 113/117bpm 20cal 15.98/26.3kmph Add a comment 4.1mi, 19:53 Cycling - Commuting Split Summary === 1) 5km - 15:06(3:01/km) 108/120bpm 142cal 19.86/33.62kmph 2) 1.58km - 4:47(3:02/km) 112/116bpm 44cal 19.77/27.14kmph Add a comment	7.9mi, 1:04:44 Running - General Split Summary === 1) 1km - 5:08(5:08/km) 130/151bpm 66cal 11.69/12.6kmph 2) 1km - 6:03(6:03/km) 129/139bpm 75cal 9.93/12.02kmph 3) 1km - 4:54(4:54/km) 130/152bpm 60cal 12.27/12.56kmph 4) 1km - 4:54(4:54/km) 135/164bpm 65cal 12.25/12.5kmph 5) 1km - 4:52(4:52/km) 137/141bpm 65cal 12.31/12.63kmph 6) 1km - 4:51(4:51/km) 138/144bpm 66cal 12.35/12.87kmph 7) 1km - 4:51(4:51/km) 141/146bpm 68cal 12.37/12.7kmph 8) 1km - 5:04(5:04/km) 141/144bpm 70cal 11.85/12.33kmph 9) 1km - 5:06(5:06/km) 140/145bpm 68cal 11.78/11.79kmph 10) 1km - 5:05(5:05/km) 140/142bpm 67cal 11.8/12.02kmph 11) 1km - 5:04(5:04/km) 140/142bpm 65cal 11.85/12.09kmph 12) 1km - 5:16(5:16/km) 139/149bpm 65cal 11.41/12.5kmph 13) 0.67km - 3:38(5:26/km) 138/143bpm 42cal 11.04/11.62kmph Add a comment
Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10
5.8mi, 1:09:08 Cycling - General Split Summary === 1) 5km - 38:18(7:40/km) 97/121bpm 255cal 7.83/17.57kmph 2) 4.36km - 30:49(7:04/km) 114/137bpm 295cal 8.49/19.79kmph Add a comment 3.3mi, 28:27 Cycling - General Split Summary === 1) 5km - 26:41(5:20/km) 105/128bpm 222cal 11.24/35.87kmph 2) 0.26km - 1:46(6:44/km) 112/119bpm 15cal 8.92/16.06kmph Add a comment	1.4mi, 9:02 Cycling - General Split Summary === 1) 2.28km - 9:02(3:58/km) 114/127bpm 97cal 15.11/38.33kmph Add a comment 1.3mi, 11:59 Running - Warm Down Split Summary === 1) 1km - 5:32(5:32/km) 140/152bpm 79cal 10.85/12.43kmph 2) 1km - 6:03(6:03/km) 138/151bpm 85cal 9.91/11.79kmph 3) 0.06km - 24(6:50/km) 135/139bpm 5cal 8.79/11.19kmph Add a comment 3.1mi, 21:08 Running - Tempo KG route, fastest this year Split Summary === 1) 1km - 4:05(4:05/km) 137/157bpm 55cal 14.7/19.08kmph 2) 1km - 4:13(4:13/km) 153/157bpm 66cal 14.25/15.08kmph 3) 1km - 4:21(4:21/km) 152/154bpm 67cal 13.77/14.75kmph 4) 1km - 4:21(4:21/km) 154/158bpm 68cal 13.8/17.06kmph 5) 1km - 4:08(4:08/km) 156/162bpm 65cal 14.49/15.55kmph Add a comment 1.4mi, 8:00 Cycling - General Add a comment 1.4mi, 11:50 Running - Warm Up Add a comment	13.7mi, 1:53:13 Running - Long Run Split Summary === 1) 0.95km - 4:54(5:10/km) 116/127bpm 55cal 11.63/13.84kmph 2) 5km - 25:33(5:07/km) 132/140bpm 341cal 11.74/13.91kmph 3) 5km - 25:24(5:05/km) 138/147bpm 350cal 11.82/14.44kmph 4) 5km - 25:10(5:02/km) 139/144bpm 331cal 11.92/14.91kmph 5) 5km - 26:27(5:17/km) 136/144bpm 264cal 11.34/14.41kmph 6) 1.01km - 5:45(5:41/km) 135/141bpm 49cal 10.54/14.18kmph Add a comment	-	4.9mi, 44:07 Running - General Split Summary === 1) 1km - 5:12(5:12/km) 122/133bpm 61cal 11.52/14.18kmph 2) 1km - 7:32(7:32/km) 121/139bpm 81cal 7.96/11.59kmph 3) 1km - 5:56(5:56/km) 130/146bpm 73cal 10.11/12.02kmph 4) 1km - 5:35(5:35/km) 135/144bpm 73cal 10.74/12.33kmph 5) 1km - 5:15(5:15/km) 134/145bpm 67cal 11.44/12.6kmph 6) 1km - 4:53(4:53/km) 140/146bpm 68cal 12.3/13.44kmph 7) 1km - 5:01(5:01/km) 141/145bpm 69cal 11.97/13.87kmph 8) 0.92km - 4:43(5:07/km) 143/149bpm 67cal 11.71/14.18kmph Add a comment	3.3mi, 18:03 Cycling - Commuting Split Summary === 1) 5km - 16:47(3:21/km) 122/132bpm 202cal 17.87/34.8kmph 2) 0.33km - 1:16(3:51/km) 127/133bpm 15cal 15.61/28.28kmph Add a comment 3mi, 24:37 Running - General Split Summary === 1) 1km - 5:11(5:11/km) 124/135bpm 62cal 11.57/13.44kmph 2) 1km - 5:16(5:16/km) 133/141bpm 71cal 11.38/12.09kmph 3) 1km - 5:06(5:06/km) 133/137bpm 67cal 11.76/12.19kmph 4) 1km - 5:01(5:01/km) 138/142bpm 69cal 11.96/12.29kmph 5) 0.77km - 4:02(5:14/km) 137/141bpm 53cal 11.47/12.29kmph Add a comment 4.1mi, 21:49 Cycling - Commuting Split Summary === 1) 5km - 16:30(3:18/km) 107/120bpm 150cal 18.17/32.68kmph 2) 1.58km - 5:19(3:22/km) 117/123bpm 55cal 17.79/23.98kmph Add a comment	3.3mi, 21:43 Cycling - Commuting Split Summary === 1) 5km - 20:23(4:05/km) 112/127bpm 200cal 14.72/38.36kmph 2) 0.35km - 1:20(3:49/km) 118/121bpm 14cal 15.7/27.98kmph Add a comment 3.4mi, 17:32 Cycling - Commuting Split Summary === 1) 5km - 16:10(3:14/km) 133/152bpm 223cal 18.57/35.97kmph 2) 0.42km - 1:22(3:14/km) 141/145bpm 20cal 18.53/23.65kmph Add a comment 6.6mi, 1:01:12 Running - General Split Summary === 1) 1km - 5:34(5:34/km) 128/143bpm 71cal 10.77/12.5kmph 2) 1km - 5:44(5:44/km) 128/140bpm 71cal 10.46/12.97kmph 3) 1km - 5:07(5:07/km) 137/147bpm 71cal 11.74/12.93kmph 4) 1km - 5:01(5:01/km) 136/143bpm 67cal 11.96/13.77kmph 5) 1km - 7:33(7:33/km) 126/142bpm 77cal 7.96/12.56kmph 6) 1km - 5:10(5:10/km) 136/147bpm 66cal 11.6/12.26kmph 7) 1km - 7:02(7:02/km) 132/145bpm 79cal 8.54/13.23kmph 8) 1km - 5:39(5:39/km) 136/150bpm 68cal 10.62/13.6kmph 9) 1km - 6:23(6:23/km) 139/152bpm 82cal 9.39/14.18kmph 10) 1km - 4:48(4:48/km) 141/152bpm 63cal 12.52/14.04kmph 11) 0.61km - 3:11(5:15/km) 143/149bpm 44cal 11.43/13.03kmph Add a comment
Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17
-	3.9mi, 23:00 Cycling - General Split Summary === 1) 5km - 18:31(3:42/km) 127/137bpm 243cal 16.2/32.55kmph 2) 1.26km - 4:29(3:34/km) 135/139bpm 63cal 16.81/27.38kmph Add a comment 3.1mi, 22:30 Running - Tempo Split Summary === 1) 1km - 4:36(4:36/km) 133/143bpm 62cal 13.03/14.31kmph 2) 1km - 4:26(4:26/km) 142/147bpm 65cal 13.53/14.41kmph 3) 1km - 4:30(4:30/km) 146/150bpm 67cal 13.36/14.01kmph 4) 1km - 4:43(4:43/km) 146/153bpm 70cal 12.73/13.33kmph 5) 0.97km - 4:15(4:23/km) 148/155bpm 63cal 13.7/14.31kmph Add a comment 2.5mi, 13:41 Cycling - General Split Summary === 1) 4.06km - 13:41(3:22/km) 107/119bpm 127cal 17.8/34.53kmph Add a comment	2.3mi, 16:35 Cycling - General Split Summary === 1) 3.79km - 41:04(10:51/km) 101/123bpm 289cal 5.53/48.71kmph Add a comment 10.5mi, 2:01:42 Running - Trail Run Split Summary === 1) 1km - 6:47(6:47/km) 131/144bpm 91cal 8.84/11.19kmph 2) 1km - 6:09(6:09/km) 135/144bpm 84cal 9.75/10.81kmph 3) 1km - 10:02(10:02/km) 136/155bpm 131cal 5.98/10.48kmph 4) 1km - 6:44(6:44/km) 134/146bpm 82cal 8.92/11.56kmph 5) 1km - 8:20(8:20/km) 128/145bpm 85cal 7.2/11.02kmph 6) 1km - 6:49(6:49/km) 138/150bpm 85cal 8.79/13.17kmph 7) 1km - 6:29(6:29/km) 124/143bpm 51cal 9.25/12.66kmph 8) 1km - 5:31(5:31/km) 126/134bpm 47cal 10.86/12.23kmph 9) 1km - 7:20(7:20/km) 130/152bpm 73cal 8.19/11.96kmph 10) 1km - 11:04(11:04/km) 137/149bpm 132cal 5.42/11.99kmph 11) 1km - 10:00(10:00/km) 126/160bpm 86cal 6/13.27kmph 12) 1km - 6:22(6:22/km) 122/141bpm 38cal 9.42/11.52kmph 13) 1km - 7:20(7:20/km) 134/173bpm 74cal 8.18/11.32kmph 14) 1km - 5:53(5:53/km) 127/134bpm 42cal 10.19/12.06kmph 15) 1km - 5:27(5:27/km) 134/144bpm 55cal 11.02/12.9kmph 16) 1km - 5:43(5:43/km) 133/153bpm 53cal 10.49/12.83kmph 17) 0.88km - 5:41(6:28/km) 131/144bpm 45cal 9.27/13kmph Add a comment 1.4mi, 11:52 Cycling - General Split Summary === 1) 5km - 19:53(3:59/km) 96/117bpm 141cal 15.09/58.08kmph 2) 0.08km - 4(53/km) 100/100bpm 67.71/56.97kmph Add a comment	-	8.5mi, 1:16:57 Running - General Split Summary === 1) 1km - 5:27(5:27/km) 124/135bpm 64cal 11.02/11.99kmph 2) 1km - 8:01(8:01/km) 117/140bpm 80cal 7.48/12.46kmph 3) 1km - 5:26(5:26/km) 136/147bpm 72cal 11.04/12.02kmph 4) 1km - 4:58(4:58/km) 133/140bpm 62cal 12.07/13.91kmph 5) 1km - 5:14(5:14/km) 132/141bpm 63cal 11.45/13.84kmph 6) 1km - 5:08(5:08/km) 140/146bpm 70cal 11.69/13.84kmph 7) 1km - 4:58(4:58/km) 144/149bpm 70cal 12.08/12.7kmph 8) 1km - 4:48(4:48/km) 147/152bpm 69cal 12.5/13.13kmph 9) 1km - 4:53(4:53/km) 148/154bpm 71cal 12.28/13.13kmph 10) 1km - 4:59(4:59/km) 147/151bpm 71cal 12.06/13.64kmph 11) 1km - 5:38(5:38/km) 144/152bpm 77cal 10.63/13.47kmph 12) 1km - 6:42(6:42/km) 144/154bpm 87cal 8.96/13.2kmph 13) 1km - 5:34(5:34/km) 139/147bpm 60cal 10.78/13.94kmph 14) 0.75km - 5:10(6:53/km) 133/140bpm 40cal 8.72/12.02kmph Add a comment	3.3mi, 22:26 Cycling - Commuting Split Summary === 1) 5km - 20:57(4:11/km) 114/125bpm 211cal 14.32/34.93kmph 2) 0.34km - 1:29(4:19/km) 119/123bpm 15cal 13.89/25.26kmph Add a comment 4.1mi, 21:30 Cycling - Commuting Split Summary === 1) 5km - 15:49(3:10/km) 111/121bpm 154cal 18.98/32.38kmph 2) 1.61km - 5:41(3:32/km) 118/127bpm 58cal 16.96/23.98kmph Add a comment	4mi, 22:36 Cycling - Commuting Split Summary === 1) 5km - 17:35(3:31/km) 116/134bpm 186cal 17.07/27.68kmph 2) 1.51km - 5:01(3:20/km) 110/117bpm 41cal 17.99/25.97kmph Add a comment 3.5mi, 21:54 Cycling - Commuting Split Summary === 1) 5km - 19:31(3:54/km) 104/115bpm 165cal 15.36/41.58kmph 2) 0.6km - 2:23(3:56/km) 112/117bpm 21cal 15.25/24.99kmph Add a comment 4.2mi, 36:18 Running - General Split Summary === 1) 1km - 4:50(4:50/km) 118/133bpm 53cal 12.41/13.2kmph 2) 1km - 4:47(4:47/km) 136/141bpm 65cal 12.54/13.07kmph 3) 1km - 4:40(4:40/km) 138/144bpm 64cal 12.88/13.13kmph 4) 1km - 5:17(5:17/km) 140/148bpm 73cal 11.34/13.1kmph 5) 1km - 6:56(6:56/km) 133/146bpm 81cal 8.65/13.1kmph 6) 1km - 5:14(5:14/km) 134/143bpm 63cal 11.48/13.94kmph 7) 0.79km - 4:34(5:46/km) 138/145bpm 57cal 10.4/13.1kmph Add a comment
Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21	Tue 22nd Sep Sep 22	Wed 23rd Sep Sep 23	Thu 24th Sep Sep 24
5.6mi, 51:36 Running - General Split Summary === 1) 1km - 5:11(5:11/km) 135/148bpm 70cal 11.59/13.03kmph 2) 1km - 5:01(5:01/km) 134/142bpm 67cal 11.94/12.77kmph 3) 1km - 5:21(5:21/km) 132/138bpm 68cal 11.23/12.83kmph 4) 1km - 6:12(6:12/km) 128/143bpm 70cal 9.68/13.27kmph 5) 1km - 5:48(5:48/km) 136/142bpm 76cal 10.36/12.5kmph 6) 1km - 6:12(6:12/km) 131/141bpm 67cal 9.68/12.9kmph 7) 1km - 5:21(5:21/km) 137/143bpm 69cal 11.21/12.33kmph 8) 1km - 7:17(7:17/km) 127/145bpm 68cal 8.24/13kmph 9) 1km - 5:01(5:01/km) 138/142bpm 65cal 11.94/12.83kmph 10) 0.02km - 13(10:43/km) 129/132bpm 2cal 5.6/5.51kmph Add a comment	-	0.4mi, 3:44 Running - Warm Down Split Summary === 1) 0.66km - 3:44(5:41/km) 145/169bpm 54cal 10.54/12.36kmph Add a comment 10.1mi, 1:12:27 Running - Race Split Summary === 1) 1km - 4:10(4:10/km) 137/145bpm 57cal 14.38/15.65kmph 2) 1km - 4:11(4:11/km) 146/151bpm 61cal 14.36/15.65kmph 3) 1km - 4:25(4:25/km) 147/152bpm 65cal 13.57/14.61kmph 4) 1km - 4:27(4:27/km) 146/151bpm 65cal 13.49/13.71kmph 5) 1km - 4:33(4:33/km) 146/150bpm 66cal 13.19/13.6kmph 6) 1km - 4:34(4:34/km) 147/151bpm 66cal 13.14/13.94kmph 7) 1km - 4:28(4:28/km) 148/153bpm 65cal 13.43/14.04kmph 8) 1km - 4:31(4:31/km) 149/154bpm 66cal 13.31/13.6kmph 9) 1km - 4:28(4:28/km) 150/154bpm 66cal 13.42/13.81kmph 10) 1km - 4:35(4:35/km) 150/153bpm 67cal 13.07/13.54kmph 11) 1km - 4:39(4:39/km) 150/154bpm 68cal 12.89/13.54kmph 12) 1km - 4:25(4:25/km) 151/155bpm 65cal 13.6/14.14kmph 13) 1km - 4:36(4:36/km) 151/154bpm 67cal 13.06/13.64kmph 14) 1km - 4:36(4:36/km) 150/154bpm 67cal 13.03/13.64kmph 15) 1km - 4:41(4:41/km) 150/153bpm 67cal 12.8/13.17kmph 16) 1km - 4:30(4:30/km) 153/157bpm 67cal 13.33/14.24kmph 17) 0.17km - 37(3:45/km) 155/157bpm 9cal 16.03/15.62kmph Add a comment 0.7mi, 5:54 Running - Warm Up Split Summary === 1) 1km - 5:29(5:29/km) 138/158bpm 76cal 10.95/11.86kmph 2) 0.08km - 26(5:24/km) 145/148bpm 6cal 11.1/10.58kmph Add a comment	3.2mi, 21:10 Cycling - Commuting Split Summary === 1) 5km - 20:17(4:03/km) 127/143bpm 257cal 14.79/35.2kmph 2) 0.15km - 52(5:51/km) 134/137bpm 11cal 10.26/19.25kmph Add a comment 4.2mi, 22:53 Cycling - Commuting Split Summary === 1) 5km - 16:13(3:15/km) 104/117bpm 133cal 18.5/32.68kmph 2) 1.74km - 6:40(3:49/km) 100/119bpm 44cal 15.69/28.75kmph Add a comment	3.4mi, 17:16 Cycling - General Split Summary === 1) 5km - 16:00(3:12/km) 101/130bpm 127cal 18.75/37.62kmph 2) 0.41km - 1:16(3:06/km) 104/105bpm 9cal 19.37/24.08kmph Add a comment 5.4mi, 48:53 Running - General Split Summary === 1) 1km - 5:46(5:46/km) 126/160bpm 70cal 10.41/12.83kmph 2) 1km - 6:39(6:39/km) 118/134bpm 68cal 9.03/12.87kmph 3) 1km - 6:47(6:47/km) 121/138bpm 72cal 8.84/12.7kmph 4) 1km - 5:02(5:02/km) 137/145bpm 67cal 11.91/12.97kmph 5) 1km - 5:41(5:41/km) 138/147bpm 75cal 10.56/13.4kmph 6) 1km - 4:57(4:57/km) 137/143bpm 64cal 12.13/12.56kmph 7) 1km - 5:08(5:08/km) 137/141bpm 66cal 11.7/12.33kmph 8) 1km - 5:04(5:04/km) 141/145bpm 68cal 11.84/12.46kmph 9) 0.74km - 3:49(5:10/km) 140/143bpm 50cal 11.62/12.09kmph Add a comment	3.5mi, 21:08 Cycling - Commuting Split Summary === 1) 5km - 18:47(3:45/km) 108/126bpm 172cal 15.98/33.76kmph 2) 1.38km - 39:16(28:23/km) 110/135bpm 317cal 2.11/31.37kmph Add a comment 3.4mi, 30:00 Running - General Split Summary === 1) 1km - 5:27(5:27/km) 114/125bpm 56cal 11.01/12.6kmph 2) 1km - 5:01(5:01/km) 130/179bpm 64cal 11.94/13.27kmph 3) 1km - 5:04(5:04/km) 131/137bpm 65cal 11.83/12.43kmph 4) 1km - 5:43(5:43/km) 129/135bpm 67cal 10.5/12.26kmph 5) 1km - 5:57(5:57/km) 131/145bpm 71cal 10.08/13.54kmph 6) 0.52km - 2:47(5:21/km) 134/139bpm 35cal 11.22/12.8kmph Add a comment	-

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	3	6:03 6:03/mi	61.80					6:03 61.80	6:18 59.57
5km	91	20:09 6:29/mi	67.69	25:06 51.41	23:15 55.56	23:39 54.71	22:59 56.43	21:18 61.06	21:29 60.76	20:34 63.75	21:44 60.63	23:25 56.62	22:18 59.87	20:47 64.62	20:45 65.18	20:09 67.60	20:16 67.69	21:08 65.80
7.5km	1	32:46 7:02/mi	63.31													32:46 63.31
5mi	3	35:06 7:01/mi	60.95				38:52 54.94	35:06 60.95										37:18 60.12
10km	17	43:00 6:55/mi	64.75		52:46 50.63		49:30 53.99	44:33 60.07	45:08 59.40		45:11 59.68		45:59 60.43	43:00 64.75	46:22 59.35		43:38 64.01	44:56 62.65
11km	1	1:02:45 9:11/mi	48.96														1:02:45 48.96
12.9km	2	1:13:55 9:13/mi	49.09												1:15:26 47.42		1:13:55 49.09
13.1km	1	1:17:18 9:30/mi	46.99												1:17:18 46.99
15.7km	1	1:35:26 9:47/mi	46.73															1:35:26 46.73
10mi	12	1:10:20 7:02/mi	65.00		1:20:44 54.50	1:19:46 55.16	1:17:59 56.42	1:12:35 60.65	1:11:08 61.97	1:14:16 59.47	1:15:44 58.47						1:10:20 65.00	1:12:26 63.61
20.7km	1	1:32:04 7:09/mi	63.64												1:32:04 63.64
13.1mi	20	1:29:24 6:49/mi	67.62				1:46:15 54.95	1:33:44 62.30	1:35:49 61.00	1:38:48 59.25	1:37:41 60.07			1:32:08 65.92	1:37:28 61.22	1:30:44 66.17	1:29:24 67.62	1:39:31 61.21
22km	1	1:58:36 8:41/mi	53.60															1:58:36 53.60
24.7km	1	2:57:25 11:34/mi	39.64													2:57:25 39.64
20mi	1	2:47:20 8:22/mi	54.75							2:47:20 54.75
26.2mi	3	3:25:16 7:50/mi	60.06			4:06:56 49.79		3:44:27 54.79		3:25:16 60.06

2020	Distance	Date	Result	WAVA
Brisbane Road Runners 10 mile Championship	10mi	20 Sep	1:12:26	63.61%
Fake parkrun	5km	5 Sep	21:08	65.80%
Wild Horse Criterium	22km	8 Aug	1:58:36	53.60%
Brisbane Road Runners 10k	10km	26 Jul	44:56	62.65%
Fake parkrun	5km	18 Jul	21:58	63.30%
Fetch Virtual Weekend Half Marathon	13.1mi	6 Jun	1:39:31	61.21%
Alex Headland to Mooloolaba Ocean Swim	0km	7 Mar	1:15:55	0.00%
Petrie parkrun	5km	7 Mar	24:51	55.60%
Kelvin Grove parkrun	5km	22 Feb	21:16	64.97%
Brisbane Road Runners 5 Mile Championship	5mi	16 Feb	37:18	60.12%
Kelvin Grove parkrun	5km	8 Feb	22:09	61.93%
SEQTrails - Bunyaville	15.7km	2 Feb	1:35:26	46.73%
Kelvin Grove parkrun	5km	11 Jan	22:21	61.38%
Capalaba parkrun	5km	1 Jan	23:22	58.71%
2019	Distance	Date	Result	WAVA
Brisbane Road Runners 10k	10km	3 Nov	43:38	64.01%
SEQTrails - Enoggera	12.9km	13 Oct	1:13:55	49.09%
Brisbane Road Runners 10 mile Championship	10mi	22 Sep	1:10:20	65.00%
River Run Half Marathon	13.1mi	8 Sep	1:38:43	61.24%
Kelvin Grove parkrun	5km	31 Aug	20:16	67.69%
Sunshine Coast Half Marathon	13.1mi	4 Aug	1:29:24	67.62%
Kawana parkrun	5km	27 Jul	20:33	66.75%
Clapham Common parkrun	5km	6 Jul	20:41	66.32%
Walmer and Deal Seafront parkrun	5km	29 Jun	20:40	66.38%
Warner Lakes parkrun	5km	1 Jun	20:36	66.59%
Queensland Half Marathon	13.1mi	26 May	1:34:15	64.14%
Kelvin Grove parkrun	5km	11 May	20:44	66.16%
North Harbour parkrun	5km	4 May	22:41	60.47%
Twilight Running Festival 10km	10km	28 Apr	44:54	62.20%
Coolie Classic	0km	28 Apr	1:09:39	0.00%
Wild Horse Criterium	11km	20 Apr	1:02:45	48.96%
Baringa parkrun	5km	20 Apr	22:53	59.95%
Kelvin Grove parkrun	5km	23 Mar	21:57	62.49%
Mooloolaba Mile	0mi	3 Mar		0.00%
Alex Headland to Mooloolaba Ocean Swim	0km	2 Mar		0.00%
Noosa Summer Swim	0km	3 Feb	43:33	0.00%
Ashgrove parkrun	5km	1 Jan	22:12	61.35%
2018	Distance	Date	Result	WAVA
Beerwah@Daybreak	10km	9 Dec	1:02:33	44.31%
Royal Run for Research	7.5km	7 Oct	32:46	63.31%
Twilight Bay Run Wynnum	13.1mi	22 Sep	1:34:14	63.71%
Sunshine Coast Half Marathon	13.1mi	19 Aug	1:30:44	66.17%
Kelvin Grove parkrun	5km	11 Aug	20:32	66.33%
Ocean View parkrun	5km	4 Aug	24:36	55.37%
Kelvin Grove parkrun	5km	28 Jul	20:09	67.60%
Mudjimba Beach parkrun Trial	5km	10 Jun	20:42	65.80%
Woodford parkrun	5km	9 Jun	21:11	64.30%
Kelvin Grove parkrun	5km	19 May	20:48	65.48%
Kelvin Grove parkrun	5km	12 May	21:01	64.81%
Brisbane Trail Half Marathon	24.7km	6 May	2:57:25	39.64%
Kelvin Grove parkrun	5km	28 Apr	1:01:54	22.00%
Torrens parkrun	5km	21 Apr	21:44	62.67%
South Bank parkrun	5km	10 Mar	22:02	61.82%
Alex Headland to Mooloolaba Ocean Swim	0km	17 Feb	51:12	0.00%
2017	Distance	Date	Result	WAVA
SEQTrails - Pomona	13.1km	12 Nov	1:17:18	46.99%
Kawana parkrun	5km	11 Nov	22:03	61.34%
SEQTrails - Enoggera	12.9km	15 Oct	1:15:26	47.42%
Mitchelton parkrun	5km	14 Oct	21:19	63.45%
Lake Manchester trails	10km	17 Sep	58:26	47.10%
Redcliffe parkrun	5km	16 Sep	20:45	65.18%
Stones Corner parkrun	5km	2 Sep	21:13	63.75%
Brisbane Half Marathon	13.1mi	6 Aug	1:37:28	61.22%
Chermside parkrun	5km	22 Jul	21:25	63.15%
Hagley parkrun	5km	8 Jul	21:33	62.76%
Ashgrove parkrun	5km	3 Jun	21:06	64.10%
Run Noosa Half Marathon	20.7km	28 May	1:32:04	63.64%
New Farm parkrun	5km	8 Apr	21:00	64.40%
Mooloolaba Team Triathlon - Run Leg	10km	12 Mar	46:22	59.35%
Town of Seaside parkrun	5km	4 Feb	21:30	62.47%
2016	Distance	Date	Result	WAVA
Lyme Trust10 10k trail run	10km	23 Oct	52:01	52.58%
Manchester Half Marathon	13.1mi	16 Oct	1:32:08	65.92%
Chase The Sun, Battersea Park	10km	14 Sep	43:00	63.60%
Dulwich parkrun	5km	10 Sep	20:47	64.62%
Tooting Common parkrun	5km	6 Aug	21:36	62.18%
Battersea Park Self-Transcendence 10k Race	10km	21 May	43:14	64.75%
Dulwich parkrun	5km	30 Apr	21:05	63.79%
Tooting Common parkrun	5km	9 Apr	21:48	61.69%
Weymouth Half Marathon	13.1mi	20 Mar	1:37:18	62.42%
Weymouth parkrun	5km	19 Mar	22:26	59.95%
Tooting Common parkrun	5km	27 Feb	22:39	59.38%
2015	Distance	Date	Result	WAVA
Self-Transcendence 10K	10km	8 Aug	45:59	60.43%
British 10k London Run	10km	12 Jul	46:25	59.87%
Peckham Rye parkrun	5km	20 Jun	22:18	59.87%
Dulwich parkrun	5km	14 Feb	22:36	58.67%
2014	Distance	Date	Result	WAVA
Brockwell parkrun, Herne Hill	5km	14 Jun	23:25	56.62%
2013	Distance	Date	Result	WAVA
Wythenshawe parkrun	5km	25 Dec	23:27	56.19%
Stockport 10	10mi	8 Dec	1:15:44	58.47%
Survival of the Fittest	10km	16 Nov		0.00%
Fulham Palace parkrun	5km	26 Oct	21:44	60.63%
Self Transcendence 10K	10km	19 Oct	45:11	59.68%
Ealing Half Marathon	13.1mi	29 Sep	1:37:41	60.07%
Brockwell parkrun	5km	21 Sep	21:59	59.94%
Southwark parkrun #1	5km	7 Sep	21:55	60.12%
Brockwell parkrun	5km	24 Aug	22:12	59.35%
Self-Transcendence 10K	10km	3 Aug	46:30	57.99%
Brockwell parkrun	5km	29 Jun	22:51	57.67%
2012	Distance	Date	Result	WAVA
Kawana parkrun	5km	22 Dec	24:04	54.48%
Ealing Half Marathon	13.1mi	30 Sep	1:40:06	58.48%
Poole parkun	5km	15 Sep	21:56	59.78%
Greater Manchester Marathon	26.2mi	29 Apr	3:25:16	60.06%
Dulwich parkrun	5km	14 Apr	20:34	63.75%
Brockwell parkrun	5km	7 Apr	21:17	61.60%
Mile End parkrun	5km	31 Mar	20:48	63.03%
Brockwell parkrun	5km	24 Mar	21:25	61.22%
Bramhall parkrun	5km	17 Mar	22:01	59.55%
Finchley 20	20mi	11 Mar	2:47:20	54.75%
Brockwell parkrun	5km	10 Mar	21:42	60.42%
Self Transcendence 10M	10mi	3 Mar	1:14:16	59.47%
The Lifestyle Renault Tunbridge Wells Half Marathon	13.1mi	26 Feb	1:38:48	59.25%
Highbury Fields parkrun	5km	18 Feb	21:51	59.74%
2011	Distance	Date	Result	WAVA
Cabbage Patch 10	10mi	16 Oct	1:11:08	61.97%
Macclesfield Half Marathon	13.1mi	25 Sep	1:35:49	61.00%
Brockwell parkrun	5km	17 Sep	21:45	60.02%
Self Transcendence 10m	10mi	10 Sep	1:16:47	57.41%
Wormwood Scrubs parkrun	5km	3 Sep	22:52	57.09%
Fetch London Mile - part 12 - Battersea	1mi	3 Sep	6:18	59.57%
Grovelands parkrun	5km	20 Aug	22:19	58.49%
Ranelagh Harriers Richmond 10K	10km	19 Jun	45:08	59.40%
Brockwell parkrun	5km	28 May	21:34	60.53%
Hampstead Heath parkrun	5km	21 May	22:47	57.30%
Brockwell parkrun	5km	7 May	21:32	60.62%
Bramhall parkrun	5km	30 Apr	22:50	57.17%
Brockwell parkrun	5km	16 Apr	21:29	60.76%
Brockwell parkrun	5km	9 Apr	22:22	58.36%
Wilmslow Half Marathon	13.1mi	27 Mar	1:42:07	57.24%
2010	Distance	Date	Result	WAVA
Stockport 10	10mi	12 Dec	1:13:08	60.19%
South Manchester parkrun	5km	11 Dec	21:54	59.39%
Perivale 5	5mi	5 Dec	35:06	60.95%
Bedfont parkrun	5km	30 Oct	22:12	58.59%
Run To The Beat	13.1mi	26 Sep	1:33:44	62.30%
Fetch London Mile - part 9 - Battersea	1mi	18 Sep	6:03	61.80%
Self Transcendence 10	10mi	11 Sep	1:12:35	60.65%
Old Deer parkrun	5km	4 Sep	22:01	59.08%
Bramhall parkrun	5km	21 Aug	21:52	59.48%
Stroke Association 10km Resolution Run	10km	15 Aug	44:33	60.07%
Wimbledon Common parkrun	5km	7 Aug	21:22	60.87%
Finsbury parkrun	5km	31 Jul	21:50	59.57%
Kingston parkrun	5km	24 Jul	21:57	59.26%
Crystal Palace parkrun	5km	10 Jul	23:20	55.74%
Wimbledon Common parkrun	5km	22 May	21:32	60.40%
Ranelagh Richmond Half Marathon	13.1mi	16 May	1:36:14	60.68%
Cardiff 5K parkrun	5km	1 May	21:31	60.45%
London Marathon	26.2mi	25 Apr	3:44:27	54.79%
Bushy parkrun	5km	17 Apr	21:18	61.06%
Richmond parkrun	5km	10 Apr	21:39	60.08%
Wimbledon Common parkrun	5km	27 Mar	22:24	58.07%
Wimbledon Common parkrun	5km	13 Mar	22:17	58.37%
Fetch London Mile - part 7 - Battersea	1mi	13 Feb	6:33	56.91%
Endurancelife Coastal Trail Series - Portland (Half Marathon)	13.1mi	23 Jan	2:25:58	40.00%
Finsbury parkrun	5km	16 Jan	23:46	54.57%
2009	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	29 Nov	1:46:15	54.95%
Woodbank parkrun	5km	31 Oct	24:36	52.72%
Cabbage Patch 10	10mi	18 Oct	1:17:59	56.42%
Self Transcendence 5	5mi	3 Oct	38:52	54.94%
Windsor Half Marathon	13.1mi	27 Sep	1:54:10	51.14%
Dysart Dash	10km	28 Jun	49:30	53.99%
Wimbledon Common parkrun	5km	6 Jun	22:59	56.43%
Wimbledon Common parkrun	5km	23 May	23:26	55.34%
Ranelagh Richmond Half Marathon	13.1mi	10 May	1:47:39	54.23%
2008	Distance	Date	Result	WAVA
Stockport 10	10mi	7 Dec	1:19:46	55.16%
Bramhall parkrun	5km	25 Oct	23:39	54.71%
Geoff Moulden Wimbledon 10	10mi	5 Oct	1:28:09	49.91%
Wimbledon Common Time Trial	5km	2 Aug	23:40	54.67%
Paris Marathon	26.2mi	6 Apr	4:06:56	49.79%
2007	Distance	Date	Result	WAVA
Stockport 10	10mi	9 Dec	1:20:44	54.50%
Wimbledon Common Time Trial	5km	17 Nov	23:15	55.56%
Frank Harmer 10k	10km	4 Mar	52:46	50.63%
2006	Distance	Date	Result	WAVA
London Tree-athlon 5k	5km	23 Sep	25:06	51.41%

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