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njosmith M40

About

Race Times

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Mileage

Training

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Brisbane Road Runners

Races
165
Miles
10746
Miles
90
Miles
3978
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

Planned Races
31st Jan 21	Brisbane Road Runners 5 Mile Championship
21st Feb 21	SEQTrails - Bayview
14th Mar 21	Brisbane Road Runners 15km Championship
4th Apr 21	SEQTrails - Ewan Maddocks Dam
18th Apr 21	SEQTrails - Daisy Hill
2nd May 21	Brisbane Road Runners Half Marathon Championship
20th Jun 21	Brisbane Road Runners 10km Championship
8th Aug 21	Brisbane Road Runners 20km Championship
19th Sep 21	Brisbane Road Runners 10 mile Championship
14th Nov 21	Brisbane Road Runners 5km Championship
Under Consideration
4th Jul 21	Gold Coast Marathon

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2021 Targets

RUN
1399

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	95	0	0	0	0	0	0	0	0	0	0	0	95
2021	56	0	0	0	0	0	0	0	0	0	0	0	56
2020	7.2	2.5	1.5	0	0	0	0	0	0	0	0.8	0	12
2020	99	109	125	153	142	73	131	172	118	125	73	79	1398
2020	169	188	130	94	60	38	73	96	79	116	158	89	1289
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

Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5
-	6.5mi, 1:01:53 Running - Trail Run Split Summary === 1) 1km - 5:31(5:31/km) 124/136bpm 66cal 10.88/12.5kmph 2) 1km - 5:44(5:44/km) 131/142bpm 74cal 10.48/11.82kmph 3) 1km - 5:25(5:25/km) 136/148bpm 72cal 11.09/12.63kmph 4) 1km - 6:03(6:03/km) 143/151bpm 86cal 9.91/12.66kmph 5) 1km - 5:22(5:22/km) 139/148bpm 71cal 11.19/15.25kmph 6) 1km - 7:05(7:05/km) 139/152bpm 92cal 8.46/13.81kmph 7) 1km - 5:14(5:14/km) 141/146bpm 70cal 11.45/12.39kmph 8) 1km - 6:10(6:10/km) 140/148bpm 79cal 9.74/16.16kmph 9) 1km - 6:50(6:50/km) 144/152bpm 92cal 8.77/11.25kmph 10) 1km - 5:43(5:43/km) 138/150bpm 63cal 10.51/12.16kmph 11) 0.4km - 2:47(6:55/km) 133/139bpm 23cal 8.68/11.19kmph Add a comment	-	-	9.3mi, 1:20:02 Running - General Split Summary === 1) 1km - 5:12(5:12/km) 120/138bpm 56cal 11.55/13kmph 2) 1km - 5:51(5:51/km) 131/141bpm 72cal 10.26/13.54kmph 3) 1km - 6:22(6:22/km) 127/151bpm 71cal 9.43/11.76kmph 4) 1km - 5:08(5:08/km) 129/135bpm 57cal 11.69/12.46kmph 5) 1km - 5:11(5:11/km) 131/142bpm 59cal 11.57/12.53kmph 6) 1km - 5:08(5:08/km) 136/139bpm 64cal 11.69/12.12kmph 7) 1km - 5:12(5:12/km) 137/141bpm 65cal 11.54/12.02kmph 8) 1km - 5:00(5:00/km) 139/144bpm 63cal 12.01/12.36kmph 9) 1km - 4:50(4:50/km) 141/144bpm 62cal 12.39/12.66kmph 10) 1km - 4:59(4:59/km) 141/144bpm 63cal 12.05/12.7kmph 11) 1km - 5:12(5:12/km) 140/150bpm 64cal 11.54/11.92kmph 12) 1km - 5:05(5:05/km) 142/149bpm 64cal 11.8/12.5kmph 13) 1km - 5:20(5:20/km) 143/149bpm 68cal 11.26/12.56kmph 14) 1km - 5:44(5:44/km) 147/156bpm 78cal 10.48/11.52kmph 15) 1km - 5:34(5:34/km) 137/162bpm 54cal 10.78/13.57kmph 16) 0.04km - 15(6:57/km) 135/136bpm 2cal 8.64/10.58kmph Add a comment	6.8mi, 44:49 Cycling - Commuting Split Summary === 1) 5km - 17:57(3:35/km) 129/138bpm 237cal 16.71/33.56kmph 2) 5km - 22:45(4:33/km) 119/146bpm 204cal 13.18/34.83kmph 3) 0.97km - 4:07(4:14/km) 111/115bpm 25cal 14.2/22.51kmph Add a comment 5.6mi, 34:47 Cycling - Commuting Split Summary === 1) 5km - 16:27(3:17/km) 107/117bpm 150cal 18.23/36.88kmph 2) 3.99km - 18:20(4:35/km) 113/128bpm 163cal 13.07/44.14kmph Add a comment	7.1mi, 45:18 Cycling - Commuting Split Summary === 1) 5km - 20:08(4:02/km) 109/122bpm 185cal 14.89/31.88kmph 2) 5km - 19:07(3:49/km) 106/139bpm 133cal 15.69/27.95kmph 3) 1.45km - 6:02(4:09/km) 103/141bpm 36cal 14.45/26.81kmph Add a comment 5.6mi, 33:46 Cycling - Commuting Split Summary === 1) 5km - 16:51(3:22/km) 109/129bpm 157cal 17.81/38.22kmph 2) 4.01km - 16:55(4:13/km) 107/118bpm 128cal 14.21/45.62kmph Add a comment
Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12
7.7mi, 1:14:03 Running - General Run with Nat Strides at the end Split Summary === 1) 1km - 6:20(6:20/km) 123/146bpm 72cal 9.47/12.29kmph 2) 1km - 5:37(5:37/km) 130/140bpm 68cal 10.68/12.33kmph 3) 1km - 5:18(5:18/km) 131/140bpm 64cal 11.33/12.33kmph 4) 1km - 5:08(5:08/km) 130/142bpm 59cal 11.7/12.77kmph 5) 1km - 5:16(5:16/km) 135/140bpm 66cal 11.39/11.92kmph 6) 1km - 5:26(5:26/km) 135/143bpm 65cal 11.05/12.19kmph 7) 1km - 4:52(4:52/km) 139/146bpm 62cal 12.34/13.03kmph 8) 1km - 5:20(5:20/km) 141/150bpm 69cal 11.26/12.5kmph 9) 1km - 5:36(5:36/km) 135/139bpm 63cal 10.71/13kmph 10) 1km - 11:12(11:12/km) 127/150bpm 85cal 5.36/12.39kmph 11) 1km - 6:51(6:51/km) 131/158bpm 62cal 8.77/15.89kmph 12) 1km - 5:33(5:33/km) 139/161bpm 61cal 10.82/17.3kmph 13) 0.32km - 1:35(4:54/km) 144/152bpm 21cal 12.25/15.42kmph Add a comment	9.3mi, 1:16:08 Running - General Split Summary === 1) 1km - 5:08(5:08/km) 119/151bpm 55cal 11.69/12.56kmph 2) 1km - 5:01(5:01/km) 132/140bpm 64cal 11.97/12.97kmph 3) 1km - 5:00(5:00/km) 135/140bpm 66cal 12/12.23kmph 4) 1km - 4:57(4:57/km) 139/142bpm 67cal 12.13/12.39kmph 5) 1km - 4:57(4:57/km) 140/146bpm 67cal 12.11/12.43kmph 6) 1km - 4:35(4:35/km) 146/153bpm 65cal 13.07/14.21kmph 7) 1km - 4:36(4:36/km) 151/153bpm 68cal 13.03/13.57kmph 8) 1km - 4:42(4:42/km) 153/155bpm 70cal 12.75/13.3kmph 9) 1km - 5:01(5:01/km) 150/155bpm 73cal 11.97/13.17kmph 10) 1km - 5:11(5:11/km) 146/150bpm 72cal 11.59/12.63kmph 11) 1km - 5:41(5:41/km) 139/145bpm 62cal 10.57/11.86kmph 12) 1km - 5:07(5:07/km) 140/146bpm 58cal 11.72/12.16kmph 13) 1km - 5:29(5:29/km) 142/146bpm 67cal 10.95/11.86kmph 14) 1km - 5:23(5:23/km) 135/150bpm 44cal 11.15/12.19kmph 15) 0.94km - 5:20(5:39/km) 135/139bpm 40cal 10.63/12.23kmph Add a comment	-	-	-	7.1mi, 1:06:33 Running - General Split Summary === 1) 1km - 5:35(5:35/km) 128/145bpm 68cal 10.74/12.23kmph 2) 1km - 6:52(6:52/km) 111/124bpm 57cal 8.73/11.15kmph 3) 1km - 5:35(5:35/km) 121/129bpm 57cal 10.74/11.49kmph 4) 1km - 6:14(6:14/km) 121/130bpm 60cal 9.64/11.42kmph 5) 1km - 5:21(5:21/km) 127/132bpm 58cal 11.21/11.72kmph 6) 1km - 5:14(5:14/km) 129/132bpm 57cal 11.45/11.96kmph 7) 1km - 5:11(5:11/km) 132/136bpm 60cal 11.59/11.82kmph 8) 1km - 5:07(5:07/km) 136/142bpm 63cal 11.73/12.39kmph 9) 1km - 6:07(6:07/km) 135/145bpm 71cal 9.8/12.56kmph 10) 1km - 6:12(6:12/km) 131/142bpm 61cal 9.68/12.7kmph 11) 1km - 6:04(6:04/km) 127/137bpm 52cal 9.89/12.09kmph 12) 0.39km - 3:00(7:43/km) 126/136bpm 24cal 7.78/10.68kmph Add a comment	6.8mi, 46:22 Cycling - Commuting Split Summary === 1) 5km - 22:58(4:36/km) 103/116bpm 185cal 13.06/31.64kmph 2) 5km - 19:30(3:54/km) 114/147bpm 174cal 15.39/26.97kmph 3) 1.01km - 3:54(3:53/km) 105/109bpm 23cal 15.45/25.66kmph Add a comment 5.6mi, 33:07 Cycling - Commuting Split Summary === 1) 5km - 17:13(3:27/km) 117/132bpm 191cal 17.42/36.81kmph 2) 3.94km - 15:54(4:02/km) 123/132bpm 175cal 14.88/41.79kmph Add a comment
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19
3.3mi, 21:53 Cycling - Commuting Split Summary === 1) 5km - 20:58(4:12/km) 119/134bpm 241cal 14.31/32.01kmph 2) 0.37km - 8:00(21:49/km) 128/139bpm 98cal 2.75/27.18kmph Add a comment 3.4mi, 18:51 Cycling - Commuting Split Summary === 1) 5km - 17:06(3:25/km) 134/145bpm 242cal 17.55/33.93kmph 2) 0.44km - 1:45(4:01/km) 134/140bpm 24cal 14.92/23.35kmph Add a comment 8mi, 1:10:59 Running - General Split Summary === 1) 1km - 5:00(5:00/km) 129/142bpm 63cal 12/12.33kmph 2) 1km - 4:50(4:50/km) 137/146bpm 66cal 12.41/12.93kmph 3) 1km - 4:46(4:46/km) 136/141bpm 63cal 12.59/12.77kmph 4) 1km - 4:53(4:53/km) 138/143bpm 65cal 12.28/12.66kmph 5) 0.22km - 1:03(4:51/km) 140/143bpm 14cal 12.38/12.53kmph 6) 0.15km - 33(3:40/km) 143/148bpm 7cal 16.38/15.45kmph 7) 0.25km - 2:08(8:31/km) 126/152bpm 20cal 7.05/15.42kmph 8) 0.15km - 31(3:26/km) 143/155bpm 6cal 17.44/17.67kmph 9) 0.25km - 2:06(8:25/km) 125/155bpm 19cal 7.14/16.83kmph 10) 0.15km - 31(3:24/km) 139/146bpm 6cal 17.62/18.1kmph 11) 0.25km - 1:56(7:42/km) 130/156bpm 20cal 7.79/17.64kmph 12) 0.15km - 31(3:30/km) 135/142bpm 6cal 17.16/17.57kmph 13) 0.25km - 2:16(9:04/km) 127/150bpm 22cal 6.62/17.64kmph 14) 0.84km - 4:00(4:45/km) 142/148bpm 53cal 12.63/13.33kmph 15) 0.15km - 33(3:43/km) 152/156bpm 8cal 16.16/15.62kmph 16) 0.25km - 1:55(7:40/km) 136/165bpm 20cal 7.83/15.62kmph 17) 0.15km - 33(3:39/km) 143/151bpm 7cal 16.47/16.53kmph 18) 0.25km - 2:05(8:20/km) 131/157bpm 19cal 7.21/16.49kmph 19) 0.15km - 33(3:39/km) 136/147bpm 5cal 16.44/16.56kmph 20) 0.25km - 2:05(8:19/km) 129/154bpm 19cal 7.21/16.59kmph 21) 0.15km - 34(3:43/km) 138/148bpm 6cal 16.11/16.09kmph 22) 0.25km - 2:22(9:28/km) 128/155bpm 23cal 6.34/16.19kmph 23) 1km - 5:00(5:00/km) 141/146bpm 63cal 12.02/13.13kmph 24) 1km - 5:06(5:06/km) 145/150bpm 71cal 11.76/12.23kmph 25) 1km - 5:51(5:51/km) 142/150bpm 73cal 10.26/12.12kmph 26) 1km - 5:21(5:21/km) 147/153bpm 74cal 11.2/12.23kmph 27) 0.56km - 3:59(7:02/km) 140/153bpm 43cal 8.52/13.44kmph Add a comment	4.7mi, 40:35 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 113/131bpm 56cal 10.54/12.29kmph 2) 1km - 5:28(5:28/km) 125/136bpm 63cal 10.96/11.69kmph 3) 1km - 5:25(5:25/km) 131/138bpm 67cal 11.09/12.19kmph 4) 1km - 5:04(5:04/km) 128/140bpm 57cal 11.83/12.5kmph 5) 1km - 5:19(5:19/km) 137/147bpm 69cal 11.28/12.39kmph 6) 1km - 5:08(5:08/km) 136/144bpm 65cal 11.68/13.03kmph 7) 1km - 5:06(5:06/km) 139/145bpm 66cal 11.77/12.77kmph 8) 0.59km - 3:23(5:43/km) 138/143bpm 42cal 10.48/11.12kmph Add a comment 3.3mi, 22:44 Cycling - Commuting Split Summary === 1) 5km - 21:15(4:15/km) 113/123bpm 213cal 14.12/35.51kmph 2) 0.73km - 39:38(54:05/km) 84/131bpm 198cal 1.11/25.43kmph Add a comment 4.1mi, 24:17 Cycling - Commuting Split Summary === 1) 5km - 17:48(3:34/km) 115/129bpm 187cal 16.85/31kmph 2) 1.58km - 6:29(4:06/km) 108/129bpm 52cal 14.64/22.91kmph Add a comment	-	1.2mi, 8:57 Cross-Training - Rowing - Indoor Add a comment 0mi, 20:00 Cross-Training - Gym Weight machines and 2000m row (8:57) Add a comment 3.1mi, 23:08 Running - parkrun Split Summary === 1) 1km - 4:44(4:44/km) 128/144bpm 59cal 12.68/13.37kmph 2) 1km - 4:33(4:33/km) 145/152bpm 66cal 13.18/14.01kmph 3) 1km - 4:37(4:37/km) 146/149bpm 67cal 12.99/13.54kmph 4) 1km - 4:43(4:43/km) 148/150bpm 69cal 12.74/13.77kmph 5) 0.99km - 4:31(4:33/km) 150/154bpm 67cal 13.2/13.77kmph Add a comment	9.4mi, 1:22:45 Running - General Split Summary === 1) 1km - 5:44(5:44/km) 117/130bpm 59cal 10.46/12.8kmph 2) 1km - 7:07(7:07/km) 117/134bpm 69cal 8.43/11.96kmph 3) 1km - 5:05(5:05/km) 130/139bpm 62cal 11.8/12.19kmph 4) 1km - 5:09(5:09/km) 131/138bpm 62cal 11.67/12.09kmph 5) 1km - 5:05(5:05/km) 131/135bpm 59cal 11.81/12.12kmph 6) 1km - 5:34(5:34/km) 138/145bpm 72cal 10.78/12.09kmph 7) 1km - 5:00(5:00/km) 135/146bpm 59cal 11.99/12.5kmph 8) 1km - 5:26(5:26/km) 133/140bpm 61cal 11.04/12.6kmph 9) 1km - 5:05(5:05/km) 137/142bpm 61cal 11.82/12.12kmph 10) 1km - 5:09(5:09/km) 137/143bpm 61cal 11.66/12.43kmph 11) 1km - 5:17(5:17/km) 138/144bpm 63cal 11.35/12.36kmph 12) 1km - 5:18(5:18/km) 136/140bpm 58cal 11.33/12.02kmph 13) 1km - 5:17(5:17/km) 138/144bpm 61cal 11.37/11.82kmph 14) 1km - 6:31(6:31/km) 137/144bpm 68cal 9.21/12.43kmph 15) 1km - 5:29(5:29/km) 137/147bpm 58cal 10.93/11.79kmph 16) 0.08km - 30(6:06/km) 135/136bpm 4cal 9.84/10.81kmph Add a comment	1.2mi, 8:39 Cross-Training - Rowing - Indoor Add a comment 0mi, 1:00:00 Cross-Training - Gym Add a comment	7mi, 1:01:05 Running - General Split Summary === 1) 1km - 5:26(5:26/km) 122/134bpm 62cal 11.05/13.67kmph 2) 1km - 7:37(7:37/km) 124/140bpm 85cal 7.87/12.02kmph 3) 1km - 4:56(4:56/km) 122/133bpm 50cal 12.18/12.97kmph 4) 1km - 5:09(5:09/km) 128/132bpm 59cal 11.64/12.16kmph 5) 1km - 5:02(5:02/km) 133/136bpm 62cal 11.93/12.43kmph 6) 1km - 5:02(5:02/km) 137/141bpm 65cal 11.91/12.29kmph 7) 1km - 5:04(5:04/km) 139/145bpm 67cal 11.86/12.73kmph 8) 1km - 5:21(5:21/km) 138/143bpm 67cal 11.21/13.07kmph 9) 1km - 5:20(5:20/km) 136/139bpm 64cal 11.24/11.92kmph 10) 1km - 5:20(5:20/km) 139/154bpm 65cal 11.27/18.48kmph 11) 1km - 5:41(5:41/km) 138/150bpm 65cal 10.57/17.43kmph 12) 0.22km - 1:08(5:03/km) 138/141bpm 13cal 11.89/12.6kmph Add a comment
Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26
4mi, 38:02 Running - General Split Summary === 1) 1km - 6:05(6:05/km) 125/148bpm 73cal 9.87/12.36kmph 2) 1km - 5:47(5:47/km) 126/141bpm 67cal 10.37/11.89kmph 3) 1km - 5:45(5:45/km) 124/134bpm 61cal 10.44/12.02kmph 4) 1km - 5:08(5:08/km) 134/142bpm 65cal 11.71/12.09kmph 5) 1km - 6:12(6:12/km) 130/138bpm 69cal 9.68/12.16kmph 6) 1km - 7:03(7:03/km) 132/145bpm 76cal 8.52/12.56kmph 7) 0.38km - 2:03(5:28/km) 128/139bpm 19cal 10.98/12.19kmph Add a comment	0mi, 1:00:00 Cross-Training - Strengthening Glutes with PT Add a comment 7.5mi, 1:02:00 Running - Intervals Split Summary === 1) 1km - 5:16(5:16/km) 115/127bpm 53cal 11.4/12.19kmph 2) 1km - 4:59(4:59/km) 129/135bpm 62cal 12.03/12.36kmph 3) 1km - 4:55(4:55/km) 131/137bpm 62cal 12.2/12.43kmph 4) 0.18km - 54(5:10/km) 132/134bpm 11cal 11.63/12.43kmph 5) 1km - 4:09(4:09/km) 147/152bpm 61cal 14.44/14.68kmph 6) 0.17km - 1:30(8:45/km) 127/150bpm 16cal 6.86/14.34kmph 7) 1km - 4:08(4:08/km) 150/156bpm 61cal 14.5/15.58kmph 8) 0.15km - 1:30(9:43/km) 134/156bpm 16cal 6.18/14.21kmph 9) 1km - 4:07(4:07/km) 151/157bpm 60cal 14.57/15.25kmph 10) 0.15km - 1:30(10:20/km) 131/154bpm 14cal 5.81/14.14kmph 11) 0.81km - 4:00(4:55/km) 138/143bpm 48cal 12.22/12.39kmph 12) 0.6km - 2:33(4:15/km) 150/156bpm 37cal 14.14/14.51kmph 13) 0.08km - 50(10:06/km) 142/154bpm 11cal 5.94/14.21kmph 14) 0.6km - 2:31(4:11/km) 149/156bpm 35cal 14.35/15.18kmph 15) 0.08km - 50(9:51/km) 141/154bpm 10cal 6.09/14.04kmph 16) 0.6km - 2:38(4:23/km) 148/155bpm 36cal 13.69/14.78kmph 17) 0.08km - 50(10:13/km) 140/152bpm 9cal 5.87/13.27kmph 18) 1km - 5:58(5:58/km) 133/144bpm 57cal 10.06/12.63kmph 19) 1km - 5:05(5:05/km) 141/143bpm 62cal 11.81/11.99kmph 20) 0.63km - 3:47(6:01/km) 134/143bpm 35cal 9.97/14.38kmph Add a comment	-	4.1mi, 30:30 Cycling - General Split Summary === 1) 3.27km - 15:15(4:39/km) 121/130bpm 185cal 12.88/22.31kmph Add a comment 3.1mi, 51:56 Running - Run-Walk parkrun with H and C Split Summary === 1) 1km - 8:24(8:24/km) 119/137bpm 87cal 7.15/11.39kmph 2) 1km - 11:05(11:05/km) 101/131bpm 77cal 5.41/11.12kmph 3) 1km - 10:45(10:45/km) 97/123bpm 64cal 5.58/10.88kmph 4) 1km - 10:28(10:28/km) 97/117bpm 59cal 5.73/10.71kmph 5) 1km - 10:57(10:57/km) 99/121bpm 60cal 5.48/13.13kmph 6) 0.06km - 19(5:28/km) 120/124bpm 2cal 10.98/11.86kmph Add a comment	0.7mi, 12:35 Cross-Training - Walking Split Summary === 1) 1km - 11:29(11:29/km) 99/129bpm 79cal 61/96rpm 5.23/11.02kmph 2) 0.1km - 1:06(10:43/km) 96/105bpm 6cal 58/61rpm 5.6/5.78kmph Add a comment 8.8mi, 1:19:17 Running - General Split Summary === 1) 1km - 5:31(5:31/km) 111/127bpm 52cal 10.89/12.5kmph 2) 1km - 5:02(5:02/km) 127/135bpm 62cal 11.92/12.36kmph 3) 1km - 5:09(5:09/km) 127/132bpm 61cal 11.65/12.19kmph 4) 1km - 5:45(5:45/km) 133/139bpm 74cal 10.42/12.02kmph 5) 1km - 5:17(5:17/km) 128/143bpm 57cal 11.34/12.29kmph 6) 1km - 5:28(5:28/km) 133/140bpm 67cal 10.98/12.46kmph 7) 1km - 5:16(5:16/km) 131/137bpm 59cal 11.39/11.82kmph 8) 1km - 5:43(5:43/km) 135/142bpm 69cal 10.5/11.56kmph 9) 1km - 5:25(5:25/km) 129/137bpm 52cal 11.07/11.99kmph 10) 1km - 5:22(5:22/km) 134/139bpm 60cal 11.2/11.92kmph 11) 1km - 6:08(6:08/km) 132/138bpm 60cal 9.79/11.89kmph 12) 1km - 6:07(6:07/km) 133/144bpm 60cal 9.82/11.66kmph 13) 1km - 6:24(6:24/km) 129/138bpm 50cal 9.37/12.77kmph 14) 1km - 5:39(5:39/km) 134/141bpm 58cal 10.61/11.62kmph 15) 0.18km - 1:01(5:32/km) 133/137bpm 10cal 10.83/11.76kmph Add a comment	-	0.4mi, 16:37 Cross-Training - Walking Split Summary === 1) 0.62km - 16:37(26:44/km) 88/108bpm 84cal 58/73rpm 2.25/7.62kmph Add a comment 6.2mi, 57:52 Running - General Split Summary === 1) 1km - 5:48(5:48/km) 123/131bpm 67cal 10.35/12.39kmph 2) 1km - 6:19(6:19/km) 120/133bpm 67cal 9.49/11.96kmph 3) 1km - 5:21(5:21/km) 124/131bpm 58cal 11.2/12.93kmph 4) 1km - 5:17(5:17/km) 126/133bpm 58cal 11.35/11.92kmph 5) 1km - 5:19(5:19/km) 127/132bpm 58cal 11.3/11.59kmph 6) 1km - 6:11(6:11/km) 126/135bpm 62cal 9.7/11.46kmph 7) 1km - 5:32(5:32/km) 131/139bpm 62cal 10.84/11.56kmph 8) 1km - 5:55(5:55/km) 129/137bpm 59cal 10.15/11.66kmph 9) 1km - 5:48(5:48/km) 127/137bpm 54cal 10.35/11.66kmph 10) 0.95km - 6:22(6:43/km) 125/137bpm 52cal 8.92/12.73kmph Add a comment

Dist	Races	PB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	3	6:03 6:03/mi					6:03	6:18
5km	92	20:09 6:29/mi	25:06	23:15	23:39	22:59	21:18	21:29	20:34	21:44	23:25	22:18	20:47	20:45	20:09	20:16	20:47
7.5km	1	32:46 7:02/mi													32:46
5mi	3	35:06 7:01/mi				38:52	35:06										37:18
10km	17	43:00 6:55/mi		52:46		49:30	44:33	45:08		45:11		45:59	43:00	46:22		43:38	44:56
11km	1	1:02:45 9:11/mi														1:02:45
12.9km	2	1:13:55 9:13/mi												1:15:26		1:13:55
13.1km	1	1:17:18 9:30/mi												1:17:18
15.7km	1	1:35:26 9:47/mi															1:35:26
10mi	12	1:10:20 7:02/mi		1:20:44	1:19:46	1:17:59	1:12:35	1:11:08	1:14:16	1:15:44						1:10:20	1:12:26
20.7km	1	1:32:04 7:09/mi												1:32:04
13.1mi	21	1:29:24 6:49/mi				1:46:15	1:33:44	1:35:49	1:38:48	1:37:41			1:32:08	1:37:28	1:30:44	1:29:24	1:35:48
22km	1	1:58:36 8:41/mi															1:58:36
24.7km	1	2:57:25 11:34/mi													2:57:25
20mi	1	2:47:20 8:22/mi							2:47:20
26.2mi	3	3:25:16 7:50/mi			4:06:56		3:44:27		3:25:16

2020	Distance	Date	Result	WAVA
Brisbane Road Runners 5km Championship	5km	15 Nov	20:47	66.91%
Jetty 2 Jetty	13.1mi	4 Oct	1:35:48	63.59%
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%
Petrie parkrun	5km	7 Mar	24:51	55.96%
Alex Headland to Mooloolaba Ocean Swim	0km	7 Mar	1:15:55	0.00%
Kelvin Grove parkrun	5km	22 Feb	21:16	65.39%
Brisbane Road Runners 5 Mile Championship	5mi	16 Feb	37:18	60.12%
Kelvin Grove parkrun	5km	8 Feb	22:09	62.33%
SEQTrails - Bunyaville	15.7km	2 Feb	1:35:26	46.73%
Kelvin Grove parkrun	5km	11 Jan	22:21	61.77%
Capalaba parkrun	5km	1 Jan	23:22	59.08%
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	68.12%
Sunshine Coast Half Marathon	13.1mi	4 Aug	1:29:24	67.62%
Kawana parkrun	5km	27 Jul	20:33	67.18%
Clapham Common parkrun	5km	6 Jul	20:41	66.75%
Walmer and Deal Seafront parkrun	5km	29 Jun	20:40	66.80%
Warner Lakes parkrun	5km	1 Jun	20:36	67.02%
Queensland Half Marathon	13.1mi	26 May	1:34:15	64.14%
Kelvin Grove parkrun	5km	11 May	20:44	66.59%
North Harbour parkrun	5km	4 May	22:41	60.86%
Twilight Running Festival 10km	10km	28 Apr	44:54	62.20%
Coolie Classic	0km	28 Apr	1:09:39	0.00%
Baringa parkrun	5km	20 Apr	22:53	60.33%
Wild Horse Criterium	11km	20 Apr	1:02:45	48.96%
Kelvin Grove parkrun	5km	23 Mar	21:57	62.90%
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	61.75%
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	66.76%
Ocean View parkrun	5km	4 Aug	24:36	55.73%
Kelvin Grove parkrun	5km	28 Jul	20:09	68.03%
Mudjimba Beach parkrun Trial	5km	10 Jun	20:42	66.22%
Woodford parkrun	5km	9 Jun	21:11	64.71%
Kelvin Grove parkrun	5km	19 May	20:48	65.91%
Kelvin Grove parkrun	5km	12 May	21:01	65.23%
Brisbane Trail Half Marathon	24.7km	6 May	2:57:25	39.64%
Kelvin Grove parkrun	5km	28 Apr	1:01:54	22.15%
Torrens parkrun	5km	21 Apr	21:44	63.08%
South Bank parkrun	5km	10 Mar	22:02	62.22%
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	61.73%
SEQTrails - Enoggera	12.9km	15 Oct	1:15:26	47.42%
Mitchelton parkrun	5km	14 Oct	21:19	63.86%
Lake Manchester trails	10km	17 Sep	58:26	47.10%
Redcliffe parkrun	5km	16 Sep	20:45	65.60%
Stones Corner parkrun	5km	2 Sep	21:13	64.16%
Brisbane Half Marathon	13.1mi	6 Aug	1:37:28	61.22%
Chermside parkrun	5km	22 Jul	21:25	63.56%
Hagley parkrun	5km	8 Jul	21:33	63.17%
Ashgrove parkrun	5km	3 Jun	21:06	64.51%
Run Noosa Half Marathon	20.7km	28 May	1:32:04	63.64%
New Farm parkrun	5km	8 Apr	21:00	64.82%
Mooloolaba Team Triathlon - Run Leg	10km	12 Mar	46:22	59.35%
Town of Seaside parkrun	5km	4 Feb	21:30	62.87%
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	64.42%
Chase The Sun, Battersea Park	10km	14 Sep	43:00	63.60%
Dulwich parkrun	5km	10 Sep	20:47	65.04%
Tooting Common parkrun	5km	6 Aug	21:36	62.58%
Battersea Park Self-Transcendence 10k Race	10km	21 May	43:14	63.26%
Dulwich parkrun	5km	30 Apr	21:05	64.11%
Tooting Common parkrun	5km	9 Apr	21:48	62.01%
Weymouth Half Marathon	13.1mi	20 Mar	1:37:18	61.00%
Weymouth parkrun	5km	19 Mar	22:26	60.26%
Tooting Common parkrun	5km	27 Feb	22:39	59.68%
2015	Distance	Date	Result	WAVA
Self-Transcendence 10K	10km	8 Aug	45:59	59.15%
British 10k London Run	10km	12 Jul	46:25	58.60%
Peckham Rye parkrun	5km	20 Jun	22:18	60.20%
Dulwich parkrun	5km	14 Feb	22:36	59.02%
2014	Distance	Date	Result	WAVA
Brockwell parkrun, Herne Hill	5km	14 Jun	23:25	56.96%
2013	Distance	Date	Result	WAVA
Wythenshawe parkrun	5km	25 Dec	23:27	56.55%
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	61.02%
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	60.33%
Southwark parkrun #1	5km	7 Sep	21:55	60.51%
Brockwell parkrun	5km	24 Aug	22:12	59.74%
Self-Transcendence 10K	10km	3 Aug	46:30	57.99%
Brockwell parkrun	5km	29 Jun	22:51	58.04%
2012	Distance	Date	Result	WAVA
Kawana parkrun	5km	22 Dec	24:04	54.83%
Ealing Half Marathon	13.1mi	30 Sep	1:40:06	58.48%
Poole parkun	5km	15 Sep	21:56	60.16%
Greater Manchester Marathon	26.2mi	29 Apr	3:25:16	60.06%
Dulwich parkrun	5km	14 Apr	20:34	64.16%
Brockwell parkrun	5km	7 Apr	21:17	62.00%
Mile End parkrun	5km	31 Mar	20:48	63.44%
Brockwell parkrun	5km	24 Mar	21:25	61.61%
Bramhall parkrun	5km	17 Mar	22:01	59.94%
Finchley 20	20mi	11 Mar	2:47:20	54.75%
Brockwell parkrun	5km	10 Mar	21:42	60.81%
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	60.13%
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	60.41%
Self Transcendence 10m	10mi	10 Sep	1:16:47	57.41%
Fetch London Mile - part 12 - Battersea	1mi	3 Sep	6:18	59.57%
Wormwood Scrubs parkrun	5km	3 Sep	22:52	57.46%
Grovelands parkrun	5km	20 Aug	22:19	58.87%
Ranelagh Harriers Richmond 10K	10km	19 Jun	45:08	59.40%
Brockwell parkrun	5km	28 May	21:34	60.92%
Hampstead Heath parkrun	5km	21 May	22:47	57.67%
Brockwell parkrun	5km	7 May	21:32	61.01%
Bramhall parkrun	5km	30 Apr	22:50	57.54%
Brockwell parkrun	5km	16 Apr	21:29	61.16%
Brockwell parkrun	5km	9 Apr	22:22	58.74%
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	59.77%
Perivale 5	5mi	5 Dec	35:06	60.95%
Bedfont parkrun	5km	30 Oct	22:12	58.97%
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	59.46%
Bramhall parkrun	5km	21 Aug	21:52	59.87%
Stroke Association 10km Resolution Run	10km	15 Aug	44:33	60.07%
Wimbledon Common parkrun	5km	7 Aug	21:22	61.27%
Finsbury parkrun	5km	31 Jul	21:50	59.96%
Kingston parkrun	5km	24 Jul	21:57	59.64%
Crystal Palace parkrun	5km	10 Jul	23:20	56.10%
Wimbledon Common parkrun	5km	22 May	21:32	60.79%
Ranelagh Richmond Half Marathon	13.1mi	16 May	1:36:14	60.68%
Cardiff 5K parkrun	5km	1 May	21:31	60.84%
London Marathon	26.2mi	25 Apr	3:44:27	54.79%
Bushy parkrun	5km	17 Apr	21:18	61.46%
Richmond parkrun	5km	10 Apr	21:39	60.47%
Wimbledon Common parkrun	5km	27 Mar	22:24	58.44%
Wimbledon Common parkrun	5km	13 Mar	22:17	58.75%
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	54.92%
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	53.06%
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	56.79%
Wimbledon Common parkrun	5km	23 May	23:26	55.70%
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	55.06%
Geoff Moulden Wimbledon 10	10mi	5 Oct	1:28:09	49.91%
Wimbledon Common Time Trial	5km	2 Aug	23:40	55.02%
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	55.91%
Frank Harmer 10k	10km	4 Mar	52:46	50.63%
2006	Distance	Date	Result	WAVA
London Tree-athlon 5k	5km	23 Sep	25:06	51.74%

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