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Dowse MS

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Birmingham Running, Athletics, & Triathlon Club (BRAT)

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Races
457
Miles
9772
Miles
46
Miles
1179
WAVA
71.61%
400m
1:09
800m
2:27
1500m
4:52
Mile
5:23
3000m
10:43
5000m
18:46
5k
18:28
5M
30:51
10k
37:54
10M
1:11:15
Half
1:28:08
20M
2:51:55
Mara
3:57:29
20k
40:20
400m
8:00
750m
15:36

About Me

Entered the Two Castles 10k and Godiva Half Marathon in 2007 with the University of Warwick Mixed Hockey Club to raise cash for charity. Really enjoyed it despite being totally broken afterwards and continued to run from then on. I'm not fast but I enjoy it.

2007 - Started running. Did a 10k and a half.

2008 - Good year for running, new PBs for 10k and half and new times for a few other distances. Only just missed 500 mile target.

2009 - PB in every distance run, completed 1st marathon (just!) and smashed the mileage target of 600 miles :-)

2010 - 3 marathons done, handful of pbs and 800 miles :-)

2011 - Dreadful first half, better second half. Some PBs, missed others by seconds. Worst marathon ever! Joined BRAT Club and got a new job that comes with a life. Captained my hockey team to promotion!

2012 - Awesome. Captained hockey team to promotion again! Ran first ultra. PB in every distance. Sub 4hr marathon. Sub 5m 1500m.

2013 - What an odd year. Lost the love so many times, really low mileage and yet somehow managed to bag a good number of PBs.

2014 - Injured. Not injured. Very injured with stress fracture.

2015 - Struggled through London Marathon, trying to lose weight gained when injured.

2016 - cracking year, lost the weight and knocked minutes off.

2017 - dislocated knee in Jan, recovery year

Race Standard

Springbok (69)

Current Status

Give me medals!

Planned Races

29 Dec 18	Cambridge Harriers 7.5-mile XC Race
12 Jan 19	Birmingham XC League Division 1 (Abington Park TBC, Northampton) - 3 of 4
03 Feb 19	Centurion Grand Prix -18
09 Feb 19	Birmingham XC League Division 1 (Lilleshall NSC TBC, Telford) - 4 of 4
17 Mar 19	Reading Half Marathon
27 May 19	Vitality London 10,000

Groups

This user is a member of Conquercise Game, Engineering Department, Fetch Social Runs, FetchPoint Game, Friends of Mick n Phil Half Marathon, GPS Users, New Fetch Game, parkrun, Swimmers, UTMOST

2018 Targets

SWIM
10
BIKE
100
RUN
1500

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
400m	Midlands T&F League Div 3 - 400m400m	1:09	4:38	63.03	1									1:09
800m	BRAT Club - Open T&F Series - 800m800m	2:27	4:56	68.78	3					2:27		2:36	2:35
1200m	BRAT Club - Open T&F Series - 1200m1200m	4:02	5:25	62.67	1					4:02
1500m	Warwickshire County AA Open Graded Meetings - 1500m1500m	4:52	5:13	71.61	30			5:39	4:59	4:55	5:02	5:09	4:59	4:52	4:56
1mi	Warwickshire County AA Open Graded Meetings - Mile1mi	5:23	5:23	69.72	4					5:25			5:32	5:40	5:23
3000m	Tipton Harriers (BMC) - T&F Open Series 3000m3000m	10:43	5:45	69.23	11			12:21		11:23			11:35	10:53	10:43
4.2km	Peeping Tom Time Trial (4.2km)4.2km	19:04	7:18	56.83	1
5km	Cannon Hill parkrun, Birmingham5km	18:28	5:57	70.40	148	21:31	36:33	20:35	19:45	19:33	19:47	21:48	18:30	18:28	18:52
3.3mi	MFRC Summer Handicap Series - Race 13.3mi	23:00	6:58	59.63	2						23:00
3.5mi	MFRC Summer Handicap Series - Race 43.5mi	24:55	7:07	58.38	1						24:55
5mi	Centurion Grand Prix -175mi	30:51	6:10	69.45	40	35:23	34:43	34:49	33:38	33:20	34:21	40:01	30:51	31:20
5.3mi	MFRC Summer Handicap Series - Race 25.3mi	39:08	7:23	57.81	1						39:08
6mi	Stratford Summer 66mi	40:54	6:49	63.40	1					40:54
10km	Telford 10K10km	37:54	6:06	71.19	77	44:21	43:51	44:17	42:03	41:54	42:20	45:26	37:54	39:07	38:21
12km	Not the Roman IX12km	47:15	6:20	69.19	10	58:00	54:15	54:55	51:46		52:53	1:00:18	56:21	56:36	47:15
7.5mi	Cambridge Harriers 7.5-mile XC Race7.5mi	54:11	7:13	60.53	2								54:11	58:11
9mi	ASICS Arden 9 Mile Road Race9mi	1:01:23	6:49	65.09	9		1:10:09	1:08:57		1:04:06	1:12:28	1:10:46	1:02:36	1:27:15	1:01:23
10mi	Rugby 1010mi	1:11:15	7:08	62.33	5			1:13:33				1:19:37	1:11:15
13.1mi	Autumn Shakespeare Half13.1mi	1:28:08	6:44	67.19	59	1:38:17	1:39:04	1:40:04	1:34:04	1:38:28	1:42:41	1:44:49	1:28:08	1:28:53	1:30:54
14mi	Race The Train14mi	2:13:45	9:33	47.32	1	2:13:45
15mi	Banbury 1515mi	2:04:30	8:18	54.47	2		2:04:30					2:11:47
15.7mi	Seagrave Wolds Challenge15.7mi	2:28:00	9:26	47.96	1	2:28:00
20mi	Ashby 2020mi	2:51:55	8:36	53.87	3		2:51:55	3:04:01		2:52:39
26.2mi	Wolverhampton Marathon26.2mi	3:57:29	9:04	52.60	8	4:31:58	4:09:05	5:31:04	3:57:29			4:49:34
30mi	The JW Ultra30mi	5:43:28	11:27	41.64	1					5:43:28
40mi	ULTRArace.Peaks40mi	7:41:24	11:32	41.33	1				7:41:24
50mi	City Ultra Cardiff50mi	10:27:34	12:33	37.99	1				10:27:34

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	163	134	185	167	116	89	124	69	65	125	135	54	1424
2018	0	0	0	24	28	0	13	14	0	45	14	0	137
2018	0	0	0	0	3.5	0	0	0	0	0.5	0	0	4
2017	75	10	131	80	128	98	101	150	189	158	196	135	1451
2017	176	27	0	0	11	0	9	28	17	58	30	20	377
2017	4	1.2	3.5	0.8	3.4	0	1.6	3	0	0	0	0	17.6
2016	28	100	63	114	99	138	128	160	111	172	125	140	1378
2016	0	0	14	10	25	29	161	52	198	50	109	0	648
2016	0	0	0.5	0.5	0	2.1	0.9	4.7	2	0	0.5	4.1	15.3
2015	70	24	71	75	68	49	58	30	16	33	46	4	544
2014	94	31	42	72	74	72	30	19	0	0	0	14	449
2013	40	32	56	55	26	100	103	57	65	13	40	65	652
2013	0	0	0	6	0	0	0	0	0	0	0	0	6
2012	111	109	100	100	113	100	100	66	55	50	42	43	990
2011	72	40	53	56	56	68	70	76	76	69	117	108	862
2011	0	0	0	0	0	0	6	0	0	0	0	0	6
2011	0	0	0	0.4	0	1.4	1.6	0.4	0	0	0	0	3.8
2010	154	58	70	81	76	35	42	56	42	58	57	71	800
2010	0	0	0	4	0	0	0	0	0	0	0	0	4
2010	0	0	0	0	0	0.5	3.2	1.2	0	0	0	0.1	5
2009	25	38	56	58	83	65	30	56	121	74	84	47	737
2009	0	0	0	0	0	0.3	0	0	0	0	0	0.1	0.4
2008	31	26	40	41	48	52	36	19	66	51	32	22	465
2007	0	0	0	0	0	6	0	0	0	13	0	0	19

Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18	Mon 19th Nov Nov 19	Tue 20th Nov Nov 20	Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22
-	1.2mi, 19:50 Running - Warm Down Split Summary === 1) 0.62m - 11:24(18:20/m) 56cal 3.27/94.41mph 2) 0.62m - 8:24(13:31/m) 67cal 4.44/6.29mph 3) 0m - 2(32:08/m) 1.87/0.75mph Add a comment 3.2mi, 21:39 Running - Race 19:58 Split Summary === 1) 0.62m - 3:56(6:20/m) 66cal 9.48/11.07mph 2) 0.62m - 4:00(6:27/m) 70cal 9.31/10.57mph 3) 0.62m - 4:02(6:29/m) 70cal 9.25/10.37mph 4) 0.62m - 3:57(6:22/m) 69cal 9.43/10.66mph 5) 0.62m - 3:52(6:14/m) 68cal 9.63/13.17mph 6) 0.03m - 11(6:14/m) 3cal 9.61/12.47mph 7) 0.07m - 1:40(24:30/m) 9cal 2.45/10.52mph Add a comment 0.5mi, 6:56 Running - Warm Up Split Summary === 1) 0.53m - 6:56(13:07/m) 59cal 4.57/8.1mph Add a comment	-	7.9mi, 1:01:43 Running - General Split Summary === 1) 0.4m - 3:37(9:01/m) 49cal 6.65/26.16mph 2) 0.62m - 4:55(7:55/m) 70cal 7.57/9.25mph 3) 0.62m - 4:43(7:36/m) 71cal 7.89/9.48mph 4) 0.62m - 4:40(7:31/m) 71cal 7.99/9.54mph 5) 0.62m - 4:52(7:50/m) 71cal 7.66/9.58mph 6) 0.62m - 4:46(7:40/m) 71cal 7.82/10.04mph 7) 0.62m - 5:00(8:03/m) 69cal 7.45/11.07mph 8) 0.62m - 4:42(7:34/m) 71cal 7.93/9.99mph 9) 0.62m - 5:15(8:27/m) 71cal 7.1/10.2mph 10) 0.62m - 4:39(7:30/m) 70cal 8/9.29mph 11) 0.62m - 4:43(7:35/m) 70cal 7.9/8.92mph 12) 0.62m - 4:38(7:27/m) 70cal 8.06/9.22mph 13) 0.62m - 4:53(7:52/m) 71cal 7.63/9.43mph Add a comment 2.6mi, 22:10 Running - General Split Summary === 1) 0.62m - 5:18(8:32/m) 66cal 7.03/8.12mph 2) 0.62m - 5:21(8:36/m) 67cal 6.97/8.11mph 3) 0.62m - 4:54(7:53/m) 69cal 7.6/8.55mph 4) 0.62m - 5:30(8:51/m) 73cal 6.78/8.62mph 5) 0.15m - 1:06(7:18/m) 15cal 8.22/8.13mph Add a comment	7.7mi, 1:19:57 Running - Intervals EPR Hills 3 x 5 Split Summary === 1) 0.62m - 6:18(10:09/m) 66cal 5.91/9.17mph 2) 0.62m - 6:14(10:02/m) 70cal 5.98/8.12mph 3) 0.14m - 1:09(8:04/m) 16cal 7.43/8.67mph 4) 0.21m - 1:28(7:06/m) 20cal 8.46/10.48mph 5) 0.21m - 2:04(9:45/m) 25cal 6.16/8.25mph 6) 0.2m - 1:22(6:44/m) 21cal 8.9/10.77mph 7) 0.22m - 2:10(9:48/m) 26cal 6.12/8.55mph 8) 0.19m - 1:21(7:10/m) 20cal 8.38/10.3mph 9) 0.2m - 2:04(10:06/m) 24cal 5.94/7.91mph 10) 0.19m - 1:19(6:48/m) 20cal 8.82/11.29mph 11) 0.21m - 2:07(10:02/m) 25cal 5.98/7.93mph 12) 0.18m - 1:19(7:22/m) 19cal 8.15/9.83mph 13) 0.19m - 1:54(10:13/m) 21cal 5.87/8.27mph 14) 0.03m - 4:31(2:59:01/m) 7cal 0.34/7.38mph 15) 0.19m - 1:20(6:52/m) 18cal 8.74/10.68mph 16) 0.2m - 2:09(10:35/m) 24cal 5.67/8.43mph 17) 0.21m - 1:20(6:30/m) 21cal 9.22/11.2mph 18) 0.22m - 2:10(9:42/m) 26cal 6.19/9.08mph 19) 0.18m - 1:21(7:23/m) 21cal 8.13/11.01mph 20) 0.2m - 2:05(10:37/m) 23cal 5.65/8.07mph 21) 0.19m - 1:20(7:02/m) 20cal 8.53/10.48mph 22) 0.2m - 2:11(10:57/m) 25cal 5.48/8.12mph 23) 0.19m - 1:26(7:30/m) 20cal 7.99/10.03mph 24) 0.23m - 7:10(31:17/m) 74cal 1.92/7.37mph 25) 0.2m - 1:23(7:00/m) 20cal 8.58/10.56mph 26) 0.21m - 2:23(11:06/m) 24cal 5.41/7.42mph 27) 0.2m - 1:27(7:09/m) 21cal 8.39/10.67mph 28) 0.22m - 2:16(10:10/m) 26cal 5.9/8.12mph 29) 0.18m - 1:24(8:00/m) 19cal 7.51/10.48mph 30) 0.2m - 2:14(11:23/m) 25cal 5.27/8.41mph 31) 0.18m - 1:23(7:29/m) 19cal 8.01/10.27mph Add a comment	4.6mi, 38:55 Running - General Split Summary === 1) 0.62m - 6:04(9:46/m) 68cal 6.15/10.02mph 2) 0.62m - 5:16(8:29/m) 73cal 7.07/10.32mph 3) 0.62m - 5:08(8:16/m) 71cal 7.25/9.84mph 4) 0.62m - 4:42(7:33/m) 71cal 7.94/10.49mph 5) 0.62m - 5:13(8:24/m) 72cal 7.14/10.5mph 6) 0.62m - 5:02(8:05/m) 72cal 7.42/9.38mph 7) 0.62m - 5:27(8:47/m) 61cal 6.83/10.63mph 8) 0.25m - 2:02(8:08/m) 29cal 7.38/10.37mph Add a comment	7.1mi, 1:04:48 Running - Intervals 6 x 1km 3:42 3:43 3:44 3:49 3:45 3:52 Split Summary === 1) 0.12m - 2:53(23:35/m) 13cal 2.54/5.68mph 2) 1.17m - 10:29(8:56/m) 123cal 6.71/7.31mph 3) 0.04m - 19(7:32/m) 1cal 7.97/11.76mph 4) 0.04m - 53(19:43/m) 6cal 3.04/7.05mph 5) 0.04m - 15(6:17/m) 1cal 9.56/13.18mph 6) 0.06m - 2:51(49:52/m) 14cal 1.2/9.23mph 7) 0.08m - 1:34(19:15/m) 9cal 3.12/4.93mph 8) 0.67m - 3:42(5:31/m) 74cal 10.87/11.94mph 9) 0.13m - 1:41(13:06/m) 14cal 4.58/10.68mph 10) 0.69m - 3:43(5:24/m) 75cal 11.12/11.78mph 11) 0.12m - 1:40(13:29/m) 14cal 4.45/10.8mph 12) 0.69m - 3:44(5:25/m) 73cal 11.07/11.65mph 13) 0.12m - 1:37(13:29/m) 14cal 4.45/10.99mph 14) 0.69m - 3:49(5:32/m) 71cal 10.83/11.05mph 15) 0.06m - 4:48(1:15:34/m) 18cal 0.79/10.74mph 16) 0.12m - 2:33(21:34/m) 9cal 2.78/6.25mph 17) 0.67m - 3:45(5:36/m) 74cal 10.71/11.76mph 18) 0.12m - 1:39(13:39/m) 12cal 4.4/10.87mph 19) 0.66m - 3:52(5:49/m) 72cal 10.33/11.28mph 20) 0.03m - 1:22(43:22/m) 12cal 1.38/10.35mph 21) 0.56m - 5:23(9:38/m) 58cal 6.23/6.48mph Add a comment
Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25	Mon 26th Nov Nov 26	Tue 27th Nov Nov 27	Wed 28th Nov Nov 28	Thu 29th Nov Nov 29
2.7mi, 22:53 Running - General Split Summary === 1) 0.62m - 5:46(9:17/m) 72cal 6.47/15.23mph 2) 0.62m - 5:38(9:04/m) 69cal 6.62/9.97mph 3) 0.62m - 5:05(8:11/m) 71cal 7.33/10.28mph 4) 0.62m - 5:09(8:17/m) 72cal 7.24/9.39mph 5) 0.18m - 1:15(7:05/m) 19cal 8.46/10.62mph Add a comment	-	6.3mi, 51:36 Running - Race Split Summary === 1) 0m - 3(1:21:43/m) 0.74/0mph 2) 0.62m - 4:58(8:00/m) 67cal 7.5/9.03mph 3) 0.62m - 5:05(8:11/m) 69cal 7.33/7.49mph 4) 0.62m - 5:05(8:11/m) 69cal 7.34/8.22mph 5) 0.62m - 4:57(7:59/m) 68cal 7.52/7.88mph 6) 0.62m - 5:15(8:26/m) 68cal 7.11/7.36mph 7) 0.62m - 5:34(8:57/m) 68cal 6.71/7.29mph 8) 0.62m - 5:25(8:44/m) 68cal 6.88/7.42mph 9) 0.62m - 5:17(8:31/m) 68cal 7.05/7.33mph 10) 0.62m - 4:55(7:54/m) 67cal 7.59/7.75mph 11) 0.62m - 4:39(7:29/m) 70cal 8.02/8.76mph 12) 0.06m - 22(6:19/m) 6cal 9.49/11.01mph Add a comment 3.6mi, 35:03 Running - Warm Up Split Summary === 1) 0.62m - 5:22(8:39/m) 68cal 6.94/8.4mph 2) 0.47m - 3:27(7:17/m) 54cal 8.25/9.44mph 3) 0.62m - 4:46(7:40/m) 72cal 7.83/8.95mph 4) 0.15m - 1:14(8:26/m) 18cal 7.12/8.37mph 5) 0.06m - 1:49(30:00/m) 7cal 2/3.87mph 6) 0.61m - 5:42(9:16/m) 64cal 6.47/7.06mph 7) 0.37m - 3:09(8:30/m) 41cal 7.07/7.63mph 8) 0.01m - 2:08(2:33:43/m) 7cal 0.39/5.6mph 9) 0.49m - 4:13(8:37/m) 50cal 6.96/7.96mph Add a comment	5.1mi, 43:10 Running - General Split Summary === 1) 0.62m - 5:45(9:15/m) 70cal 6.49/9.5mph 2) 0.62m - 5:24(8:41/m) 68cal 6.9/7.87mph 3) 0.62m - 5:10(8:18/m) 68cal 7.23/7.79mph 4) 0.62m - 5:17(8:29/m) 70cal 7.07/7.78mph 5) 0.62m - 5:15(8:27/m) 67cal 7.1/7.06mph 6) 0.62m - 5:15(8:27/m) 69cal 7.1/7.84mph 7) 0.62m - 5:11(8:21/m) 68cal 7.19/8.59mph 8) 0.62m - 4:46(7:40/m) 68cal 7.83/8.81mph 9) 0.14m - 1:08(8:12/m) 16cal 7.31/8.51mph Add a comment	6.2mi, 48:00 Running - Intervals 4 x 1 mile (6:08, 6:09, 6:11, 6:26) 1 x 1200m (4:49) Split Summary === 1) 0.55m - 4:51(8:49/m) 58cal 6.81/7.6mph 2) 1.07m - 6:08(5:42/m) 117cal 10.52/11.71mph 3) 0.04m - 1:58(46:04/m) 9cal 1.3/10.67mph 4) 1.08m - 6:09(5:40/m) 113cal 10.58/11.59mph 5) 0.03m - 2:04(1:06:31/m) 9cal 0.9/10.04mph 6) 1.1m - 6:11(5:37/m) 111cal 10.68/11.53mph 7) 0.03m - 1:59(59:39/m) 22cal 1.01/10.26mph 8) 1.08m - 6:26(5:58/m) 111cal 10.06/11.25mph 9) 0.04m - 2:46(1:14:21/m) 14cal 0.81/10.18mph 10) 0.81m - 4:49(5:55/m) 85cal 10.13/11.49mph 11) 0.03m - 1:06(33:52/m) 8cal 1.77/11.14mph Add a comment 2.8mi, 21:49 Running - General Split Summary === 1) 0.62m - 4:36(7:25/m) 59cal 8.1/11.47mph 2) 0.62m - 5:50(9:24/m) 69cal 6.38/9.23mph 3) 0.62m - 4:53(7:52/m) 70cal 7.63/9.4mph 4) 0.62m - 4:39(7:28/m) 68cal 8.03/13.1mph 5) 0.27m - 1:50(6:49/m) 27cal 8.8/8.72mph Add a comment	4.7mi, 35:54 Running - General 3 x 4 min tempo off 1 min Split Summary === 1) 1.56m - 12:15(7:50/m) 176cal 7.65/8.46mph 2) 0.66m - 4:01(6:08/m) 73cal 9.8/10.99mph 3) 0.07m - 1:01(15:17/m) 8cal 3.93/10.06mph 4) 0.66m - 4:01(6:03/m) 73cal 9.91/11.05mph 5) 0.06m - 1:01(16:53/m) 8cal 3.55/9.85mph 6) 0.65m - 4:00(6:09/m) 69cal 9.76/11.04mph 7) 0.06m - 1:01(16:09/m) 8cal 3.72/10.46mph 8) 1.02m - 8:34(8:26/m) 108cal 7.11/7.57mph Add a comment	-
Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3	Tue 4th Dec Dec 4	Wed 5th Dec Dec 5	Thu 6th Dec Dec 6
4.9mi, 40:29 Running - General Split Summary === 1) 1.45m - 12:01(8:17/m) 164cal 7.24/12.68mph 2) 0.57m - 4:01(7:07/m) 63cal 8.44/10.84mph 3) 0.6m - 5:37(9:19/m) 68cal 6.44/8.44mph 4) 0.42m - 3:01(7:14/m) 47cal 8.3/11.44mph 5) 0.3m - 3:04(10:13/m) 36cal 5.87/9.48mph 6) 0.31m - 2:01(6:29/m) 34cal 9.26/10.83mph 7) 0.2m - 2:06(10:27/m) 23cal 5.74/10.84mph 8) 0.15m - 1:01(6:43/m) 15cal 8.92/10.9mph 9) 0.05m - 49(15:38/m) 7cal 3.84/10.6mph 10) 0.87m - 6:46(7:46/m) 96cal 7.72/10.74mph Add a comment	1.6mi, 15:45 Running - Warm Down Split Summary === 1) 0.62m - 6:46(10:54/m) 70cal 5.51/7.1mph 2) 0.62m - 5:29(8:50/m) 69cal 6.8/7.47mph 3) 0.37m - 3:30(9:29/m) 41cal 6.33/7.79mph Add a comment 5.7mi, 42:36 Running - Race Split Summary === 1) 0.62m - 4:07(6:38/m) 66cal 9.06/11.37mph 2) 0.62m - 4:37(7:27/m) 69cal 8.06/10.66mph 3) 0.62m - 4:41(7:32/m) 69cal 7.96/10.16mph 4) 0.62m - 4:24(7:06/m) 70cal 8.46/10.97mph 5) 0.62m - 4:39(7:29/m) 70cal 8.02/11.18mph 6) 0.62m - 4:59(8:02/m) 71cal 7.48/10.48mph 7) 0.62m - 4:30(7:14/m) 69cal 8.3/10.83mph 8) 0.62m - 5:15(8:26/m) 71cal 7.11/9.59mph 9) 0.62m - 4:34(7:22/m) 68cal 8.15/10.44mph 10) 0.15m - 49(5:33/m) 15cal 10.8/12.97mph Add a comment 2.1mi, 32:28 Running - Warm Up Split Summary === 1) 0.62m - 6:00(9:40/m) 68cal 6.21/8.59mph 2) 0.62m - 5:28(8:48/m) 70cal 6.81/9.19mph 3) 0.62m - 8:13(13:14/m) 80cal 4.53/8.1mph 4) 0.01m - 4:24(4:58:36/m) 2cal 0.2/1.95mph Add a comment	-	8.8mi, 1:08:23 Running - General Split Summary === 1) 0.41m - 3:52(9:24/m) 46cal 6.39/7.47mph 2) 0.62m - 5:24(8:41/m) 71cal 6.9/9.07mph 3) 0.62m - 4:55(7:54/m) 71cal 7.59/9.32mph 4) 0.62m - 5:11(8:20/m) 70cal 7.2/8.28mph 5) 0.62m - 4:43(7:36/m) 70cal 7.89/9.06mph 6) 0.62m - 4:29(7:14/m) 73cal 8.3/12.07mph 7) 0.62m - 4:34(7:22/m) 71cal 8.15/9.12mph 8) 0.62m - 4:19(6:57/m) 68cal 8.63/9.1mph 9) 0.62m - 4:30(7:14/m) 70cal 8.29/9.13mph 10) 0.62m - 4:33(7:19/m) 70cal 8.19/8.82mph 11) 0.62m - 4:41(7:33/m) 70cal 7.95/8.84mph 12) 0.62m - 4:51(7:49/m) 68cal 7.68/8.21mph 13) 0.62m - 4:55(7:55/m) 68cal 7.59/8.82mph 14) 0.62m - 4:57(7:59/m) 67cal 7.52/7.75mph 15) 0.27m - 2:27(9:02/m) 30cal 6.64/7.53mph Add a comment	3.1mi, 1:05:00 Running - Treadmill Incline treadmill Add a comment 5mi, 41:12 Running - General Split Summary === 1) 0.62m - 5:26(8:45/m) 70cal 6.86/8.6mph 2) 0.62m - 5:02(8:05/m) 69cal 7.42/7.92mph 3) 0.62m - 5:04(8:10/m) 70cal 7.35/9.78mph 4) 0.62m - 4:52(7:51/m) 70cal 7.65/9.03mph 5) 0.62m - 5:04(8:09/m) 69cal 7.37/8.46mph 6) 0.62m - 4:56(7:56/m) 71cal 7.57/8.11mph 7) 0.62m - 4:55(7:55/m) 70cal 7.58/7.91mph 8) 0.62m - 5:20(8:35/m) 75cal 6.99/8.19mph 9) 0.05m - 33(11:05/m) 8cal 5.41/8.18mph Add a comment	-	5.3mi, 1:00:02 Running - Intervals 1200 - 4:28 800 - 2:55 400 - 1:23 1200 - 4:38 400 - 1:23 800 - 2:59 1200 - 4:30 Split Summary === 1) 0.34m - 5:10(15:23/m) 36cal 3.9/11.64mph 2) 0.62m - 13:54(22:22/m) 96cal 2.68/13.7mph 3) 0m - 1:04(3:36:37/m) 1cal 0.28/1.58mph 4) 0m - 1(/m) 5) 0.79m - 4:28(5:38/m) 91cal 10.66/12.06mph 6) 0.03m - 1:59(1:02:28/m) 9cal 0.96/11.14mph 7) 0.53m - 2:55(5:27/m) 58cal 11.02/13.1mph 8) 0.04m - 2:23(1:06:31/m) 9cal 0.9/11.1mph 9) 0.26m - 1:23(5:17/m) 25cal 11.34/13.34mph 10) 0.03m - 2:35(1:15:39/m) 23cal 0.79/12.37mph 11) 0.8m - 4:38(5:46/m) 85cal 10.4/11.61mph 12) 0.04m - 2:24(1:01:29/m) 12cal 0.98/10.46mph 13) 0.27m - 1:23(5:08/m) 25cal 11.69/12.44mph 14) 0.05m - 2:20(48:59/m) 14cal 1.23/11.99mph 15) 0.54m - 2:59(5:33/m) 58cal 10.8/11.29mph 16) 0.02m - 1:37(1:13:05/m) 12cal 0.82/11.11mph 17) 0.79m - 4:30(5:42/m) 84cal 10.54/11.5mph 18) 0.11m - 4:20(40:38/m) 20cal 1.48/11.29mph Add a comment
Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9	Mon 10th Dec Dec 10	Tue 11th Dec Dec 11	Wed 12th Dec Dec 12	Thu 13th Dec Dec 13
-	3.2mi, 38:14 Running - Race Split Summary === 1) 0.62m - 7:10(11:32/m) 71cal 5.2/6.57mph 2) 0.62m - 7:49(12:35/m) 65cal 4.77/5.81mph 3) 0.62m - 7:43(12:25/m) 66cal 4.83/5.61mph 4) 0.62m - 7:36(12:13/m) 65cal 4.91/5.95mph 5) 0.62m - 7:24(11:55/m) 67cal 5.04/6.23mph 6) 0.05m - 32(10:19/m) 5cal 5.81/6.11mph Add a comment 0.5mi, 8:44 Running - Warm Up Split Summary === 1) 0.52m - 8:44(16:38/m) 65cal 3.61/7.92mph Add a comment	0.1mi, 9:51 Running - Warm Down Split Summary === 1) 0.1m - 9:51(1:38:22/m) 22cal 0.61/3.53mph Add a comment 6.2mi, 40:02 Running - Race Split Summary === 1) 0m - 8(39:59/m) 1.5/1.19mph 2) 0.62m - 3:48(6:07/m) 66cal 9.81/11.7mph 3) 0.62m - 3:53(6:15/m) 69cal 9.61/11.47mph 4) 0.62m - 3:55(6:18/m) 69cal 9.51/15.59mph 5) 0.62m - 4:02(6:29/m) 70cal 9.26/12.75mph 6) 0.62m - 3:54(6:17/m) 69cal 9.56/11.45mph 7) 0.62m - 4:08(6:39/m) 70cal 9.02/11.17mph 8) 0.62m - 4:00(6:26/m) 70cal 9.33/10.89mph 9) 0.62m - 4:10(6:42/m) 70cal 8.96/11.31mph 10) 0.62m - 4:02(6:29/m) 69cal 9.25/11.16mph 11) 0.62m - 4:02(6:29/m) 71cal 9.26/11.28mph 12) 0.01m - 1(3:49/m) 15.7/11.11mph Add a comment 1.9mi, 24:28 Running - Warm Up Split Summary === 1) 0.62m - 6:08(9:53/m) 67cal 6.08/8.48mph 2) 0.62m - 4:53(7:51/m) 70cal 7.64/9.13mph 3) 0.62m - 13:25(21:35/m) 77cal 2.78/9.23mph 4) 0m - 2(22:57/m) 2.61/1.76mph Add a comment	-	10mi, 1:31:18 Running - Intervals Split Summary === 1) 0.62m - 4:01(6:28/m) 59cal 9.28/31.48mph 2) 0.62m - 5:17(8:31/m) 69cal 7.05/8.63mph 3) 0.62m - 5:29(8:50/m) 74cal 6.8/9.03mph 4) 0.62m - 5:03(8:07/m) 71cal 7.39/9.83mph 5) 0.17m - 1:30(8:39/m) 21cal 6.93/9.31mph 6) 0.91m - 5:35(6:09/m) 98cal 9.75/11.94mph 7) 0.06m - 1:39(27:30/m) 9cal 2.18/10.8mph 8) 0.91m - 5:36(6:09/m) 98cal 9.76/11.25mph 9) 0.06m - 1:36(27:05/m) 8cal 2.21/9.91mph 10) 0.91m - 5:35(6:09/m) 97cal 9.74/11.02mph 11) 0.06m - 1:45(30:26/m) 10cal 1.97/9.63mph 12) 0.9m - 5:42(6:19/m) 97cal 9.5/10.59mph 13) 0.05m - 1:39(30:49/m) 9cal 1.95/9.54mph 14) 0.91m - 5:47(6:23/m) 98cal 9.41/13.1mph 15) 0.11m - 13:05(1:58:07/m) 20cal 0.51/9.49mph 16) 2.51m - 21:59(8:45/m) 283cal 6.85/9.98mph Add a comment	-	-

2018	Date	Result	WAVA
Telford 10K	9 Dec	39:53	68.10%
Worcester Pitchcroft parkrun	8 Dec	38:14	34.13%
Birmingham XC League Division 1 (Warley Woods, Host Birm Uni) - 2 of 4	1 Dec	42:37	63.74%
Run for Rotary Winter Trio	25 Nov	51:33	52.69%
Worcester Pitchcroft parkrun	17 Nov	19:58	65.36%
Birmingham XC League Division 1 (Pittville Park, Cheltenham) - 1 of 4	10 Nov	43:46	62.06%
Worcester Pitchcroft parkrun	10 Nov	39:38	32.93%
Run Tatton Half Marathon	4 Nov	2:00:19	49.30%
Run Tatton 10k	3 Nov	42:06	64.52%
Midlands County Athletics Association Cross Country Relays	20 Oct	24:36	63.66%
Great Birmingham Run	14 Oct	1:32:55	63.83%
Cannon Hill parkrun, Birmingham	13 Oct	30:02	43.45%
Cannon Hill parkrun, Birmingham	6 Oct	19:54	65.58%
Great Run Local - Edgbaston	30 Sep	21:58	59.41%
Cannon Hill parkrun, Birmingham	29 Sep	26:23	49.46%
Great Run Local - Edgbaston	16 Sep	21:02	62.04%
LandAid Midlands 10k	14 Sep	42:06	64.52%
Stratford's Big 10K	9 Sep	41:27	65.53%
Warwickshire County AA Open Graded Meetings - 1500m	5 Sep	4:59	70.20%
Cannon Hill parkrun, Birmingham	1 Sep	19:47	65.97%
Cannon Hill parkrun, Birmingham	25 Aug	20:03	65.09%
Great Run Local - Edgbaston	19 Aug	21:16	61.36%
Cannon Hill parkrun, Birmingham	18 Aug	20:30	63.66%
Tipton Harriers (BMC) - T&F Open Series 1500m	14 Aug	4:56	70.91%
Great Run Local - Edgbaston	12 Aug	30:10	43.26%
MK5000 PB Special	11 Aug	19:46	66.02%
British Transplant Games Donor Run	4 Aug	20:09	64.76%
Warwickshire County AA Open Graded Meetings - 3000m	1 Aug	11:15	65.94%
Cannon Hill parkrun, Birmingham	28 Jul	25:54	50.39%
Brueton parkrun	21 Jul	27:22	47.69%
Wythall and Hollywood 5k	8 Jul	19:31	66.87%
Warwickshire County AA Open Graded Meetings - Mile	4 Jul	5:23	69.72%
ASICS Arden 9 Mile Road Race	17 Jun	1:01:23	65.09%
Perry Hall parkrun	16 Jun	23:28	55.61%
Two Castles Run	10 Jun	40:26	67.18%
Warwickshire County AA Open Graded Meetings - 3000m	6 Jun	10:54	68.06%
Worcester AC Pitchcroft 10k	27 May	39:28	68.82%
Perry Hall parkrun	26 May	24:10	54.00%
Tipton Harriers (BMC) - T&F Open Series 3000m	22 May	10:43	69.23%