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Nephi M50

About

Race Times

All Races

Mileage

Training

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Races
78
Miles
11498
Miles
629
Miles
29881
WAVA
76.15%
Mile
5:45
5k
19:22
10k
41:40
10M
1:06:37
Half
1:27:09
Mara
3:43:34

2019 Targets

RUN
600
SWIM
50

Set your targets for 2019

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	1	3.8	1	1	0.1	0	0	0	0	0	0	0	6.9
2019	42	39	47	32	51	47	0	0	0	0	0	0	257
2019	166	220	61	71	210	77	0	0	0	0	0	0	805
2018	15	5.2	12.5	12.4	2.5	11.8	14.3	14.1	9.8	8.4	0	2.3	108.2
2018	60	25	55	48	11	50	63	48	55	78	61	56	610
2018	319	143	171	294	375	355	198	563	414	421	208	417	3880
2017	14.4	16.6	13.2	7.8	0	4.3	14.1	9.3	7.8	17.4	11.7	13.1	129.5
2017	50	70	68	40	10	41	26	50	30	36	53	49	522
2017	289	232	474	235	336	197	398	286	330	230	326	513	3844
2016	1.3	2.6	5.3	2.6	0	0	2.7	2.3	4	14.3	13.7	14	62.8
2016	70	78	44	36	44	11	39	58	34	42	61	55	574
2016	410	433	325	481	681	124	494	577	77	144	239	668	4655
2015	13.5	11.3	11.6	7.2	5	1	2.2	6.2	6.4	3.2	3.8	6.4	77.7
2015	43	31	49	31	38	11	10	46	29	12	21	49	368
2015	351	297	347	462	517	645	421	405	394	338	384	587	5148
2014	8.5	4.3	0	0	0	0	0	0	0	0	8.5	16.9	38.2
2014	49	17	0	0	0	0	0	0	0	0	25	21	111
2014	381	460	782	540	534	577	145	227	275	178	359	345	4803
2013	9	4.6	12.3	7.2	2.6	0	0	0	0	6.1	18.6	12.1	72.6
2013	81	48	56	17	12	0	16	8	13	7	57	25	342
2013	291	152	275	534	429	768	199	436	242	163	284	518	4292
2012	9	7.4	21.8	4.3	3.4	0.9	0	1.4	0	6	17.1	9.4	80.9
2012	232	132	7	112	117	7	80	73	136	56	68	53	1075
2012	54	52	91	42	115	307	238	148	215	113	230	427	2033
2011	0	0	0.6	1.6	0	1.4	2.6	4.8	3.1	3.7	9.9	2.5	30.3
2011	303	290	290	185	188	121	51	150	135	92	156	166	2125
2011	0	0	0	0	0	0	9	59	43	83	94	71	360
2010	0	0	0	0	0	0	0.5	3.1	0	0	0.6	0	4.2
2010	283	213	269	195	217	231	168	133	159	210	244	266	2588
2009	5.4	7.4	3.1	1.2	0	0	0	0	0	0	0	0	17.2
2009	29	134	86	129	109	89	20	200	203	232	233	244	1707
2009	11	0	0	21	0	0	0	0	3	0	0	0	35
2008	41	57	88	96	124	140	124	155	65	119	131	73	1213
2008	14	8	0	0	0	0	0	0	0	0	0	5	27
2007	0	0	0	0	0	0	0	0	0	0	0	7	7
1989	0	0	0	0	0	0	0	0	0	0	0	0.9	0.9

Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29
2mi, 11:19 Cycling - General Split Summary === 1) 1.97m - 11:19(5:46/m) 133/143bpm 162cal 10.42/17.28mph Add a comment 2mi, 14:10 Cycling - General Split Summary === 1) 2.04m - 14:10(6:57/m) 110/121bpm 131cal 8.64/14.21mph Add a comment	2.6mi, 1:07:56 Cross-Training - Walking Split Summary === 1) 0.62m - 17:10(27:38/m) 83/98bpm 93cal 34/80rpm 2.17/3.07mph 2) 0.62m - 15:39(25:12/m) 80/98bpm 77cal 40/59rpm 2.38/3.55mph 3) 0.62m - 14:30(23:19/m) 80/98bpm 78cal 45/59rpm 2.57/3.28mph 4) 0.62m - 17:44(28:33/m) 84/107bpm 90cal 35/62rpm 2.1/3.88mph 5) 0.07m - 2:52(44:00/m) 81/91bpm 15cal 26/59rpm 1.36/3.55mph Add a comment	0.1mi, 4:08 Swimming - General Split Summary === 1) 0.13m - 4:08(31:43/m) 59/63bpm 22cal 1.89/3.88mph Add a comment 1.8mi, 53:24 Running - General Split Summary === 1) 0.62m - 11:23(18:19/m) 95/107bpm 83cal 28/37rpm 3.27/4.37mph 2) 0.62m - 22:16(35:51/m) 85/104bpm 99cal 28/56rpm 1.67/3.71mph 3) 0.59m - 19:45(33:40/m) 84/99bpm 94cal 28/87rpm 1.78/3.92mph Add a comment 1.1mi, 34:32 Cross-Training - Walking Split Summary === 1) 0.62m - 21:28(34:33/m) 105/123bpm 113cal 39/79rpm 1.74/3.05mph 2) 0.43m - 13:04(30:44/m) 96/123bpm 69cal 37/59rpm 1.95/3.26mph Add a comment 1.4mi, 46:41 Cross-Training - Walking Split Summary === 1) 0.62m - 18:24(29:36/m) 107/123bpm 120cal 38/77rpm 2.03/3.38mph 2) 0.62m - 21:37(34:47/m) 100/117bpm 103cal 36/79rpm 1.72/3.4mph 3) 0.11m - 6:40(1:00:48/m) 90/103bpm 28cal 15/59rpm 0.99/3.19mph Add a comment 9.7mi, 47:36 Cycling - General Split Summary === 1) 3.11m - 12:04(3:53/m) 122/139bpm 144cal 15.44/22.48mph 2) 3.11m - 13:35(4:22/m) 128/140bpm 164cal 13.73/18.95mph 3) 3.11m - 20:05(6:28/m) 142/167bpm 286cal 9.28/25.49mph 4) 0.4m - 1:52(4:41/m) 121/140bpm 12cal 12.82/18.26mph Add a comment 3mi, 23:25 Running - General Split Summary === 1) 0.62m - 4:45(7:39/m) 149/160bpm 73cal 7.84/9.68mph 2) 0.62m - 5:25(8:44/m) 162/176bpm 91cal 6.88/7.62mph 3) 0.62m - 4:40(7:31/m) 171/182bpm 82cal 7.98/9mph 4) 0.62m - 5:22(8:38/m) 173/180bpm 96cal 6.95/7.58mph 5) 0.46m - 3:12(6:55/m) 177/183bpm 59cal 8.67/9.29mph Add a comment 10.4mi, 35:55 Cycling - General Split Summary === 1) 3.11m - 10:05(3:15/m) 120/141bpm 117cal 18.5/28.2mph 2) 3.11m - 10:54(3:30/m) 122/140bpm 121cal 17.11/25.19mph 3) 3.11m - 10:17(3:19/m) 138/161bpm 146cal 18.12/24.34mph 4) 1.08m - 4:40(4:18/m) 156/165bpm 78cal 13.94/20.31mph Add a comment	0.9mi, 31:04 Cross-Training - Walking Split Summary === 1) 0.62m - 22:37(36:23/m) 92/135bpm 122cal 36/79rpm 1.65/2.96mph 2) 0.27m - 8:27(31:39/m) 74/92bpm 35cal 36/59rpm 1.89/3.13mph Add a comment 3.3mi, 2:58:46 Cross-Training - Walking Split Summary === 1) 0.62m - 28:13(45:25/m) 71/92bpm 95cal 20/92rpm 1.32/2.92mph 2) 0.62m - 29:07(46:51/m) 74/98bpm 102cal 18/80rpm 1.28/3.15mph 3) 0.62m - 32:48(52:47/m) 74/127bpm 112cal 15/79rpm 1.14/3.07mph 4) 0.62m - 42:23(1:08:13/m) 66/110bpm 104cal 8/79rpm 0.88/3.82mph 5) 0.62m - 39:53(1:04:11/m) 72/114bpm 123cal 12/79rpm 0.94/2.94mph 6) 0.22m - 6:22(28:25/m) 94/136bpm 40cal 42/79rpm 2.11/2.57mph Add a comment	3.1mi, 1:20:04 Cross-Training - Walking Split Summary === 1) 0.62m - 16:47(27:01/m) 85/102bpm 97cal 39/59rpm 2.22/3.26mph 2) 0.62m - 18:42(30:05/m) 81/122bpm 88cal 37/71rpm 1.99/3.21mph 3) 0.62m - 17:38(28:23/m) 84/95bpm 93cal 42/79rpm 2.11/3.05mph 4) 0.62m - 13:24(21:34/m) 84/105bpm 78cal 48/59rpm 2.78/3.4mph 5) 0.56m - 13:33(24:03/m) 99/129bpm 91cal 44/59rpm 2.49/3.34mph Add a comment	2mi, 10:07 Cycling - General Split Summary === 1) 1.99m - 10:07(5:05/m) 107/124bpm 90cal 11.81/18.93mph Add a comment 2.3mi, 13:09 Cycling - General Split Summary === 1) 2.33m - 13:09(5:38/m) 128/157bpm 166cal 10.65/16.55mph Add a comment	2mi, 11:22 Cycling - General Split Summary === 1) 1.98m - 11:22(5:45/m) 127/138bpm 142cal 10.43/17.7mph Add a comment 2.2mi, 13:30 Cycling - General Split Summary === 1) 2.15m - 13:30(6:18/m) 134/160bpm 184cal 9.54/15.47mph Add a comment 3.4mi, 30:56 Running - General Split Summary === 1) 0.62m - 5:49(9:21/m) 140/167bpm 81cal 6.42/6.87mph 2) 0.62m - 5:34(8:58/m) 162/166bpm 92cal 6.69/7.01mph 3) 0.62m - 5:47(9:19/m) 164/169bpm 96cal 6.44/6.99mph 4) 0.62m - 5:39(9:05/m) 167/171bpm 96cal 6.6/7.06mph 5) 0.62m - 5:14(8:25/m) 169/175bpm 90cal 7.13/7.41mph 6) 0.34m - 2:53(8:35/m) 172/174bpm 50cal 6.99/7.26mph Add a comment
Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5
4.5mi, 40:14 Running - General Split Summary === 1) 0.62m - 6:05(9:47/m) 122/131bpm 67cal 6.14/7.08mph 2) 0.62m - 5:20(8:35/m) 127/132bpm 59cal 6.99/7.31mph 3) 0.62m - 5:49(9:22/m) 121/130bpm 55cal 6.41/7.16mph 4) 0.62m - 5:36(9:00/m) 147/165bpm 76cal 6.66/7.18mph 5) 0.62m - 5:21(8:37/m) 163/167bpm 86cal 6.96/7.58mph 6) 0.62m - 5:30(8:51/m) 163/170bpm 88cal 6.78/7.26mph 7) 0.62m - 5:41(9:09/m) 165/175bpm 91cal 6.56/7.53mph 8) 0.1m - 53(8:54/m) 166/172bpm 14cal 6.74/7.01mph Add a comment	4.5mi, 44:06 Running - General Split Summary === 1) 0.62m - 5:39(9:05/m) 121/166bpm 60cal 6.61/7.6mph 2) 0.62m - 5:17(8:31/m) 116/125bpm 47cal 7.05/7.31mph 3) 0.62m - 5:31(8:52/m) 119/134bpm 50cal 6.77/7.49mph 4) 0.62m - 5:23(8:41/m) 132/143bpm 62cal 6.91/7.45mph 5) 0.62m - 5:11(8:21/m) 134/140bpm 60cal 7.19/7.39mph 6) 0.62m - 4:52(7:50/m) 147/160bpm 67cal 7.67/8.01mph 7) 0.62m - 5:31(8:53/m) 153/169bpm 80cal 6.75/7.78mph 8) 0.16m - 6:42(42:46/m) 123/168bpm 41cal 1.4/6.95mph Add a comment	1.6mi, 46:15 Cross-Training - Walking Split Summary === 1) 0.62m - 17:48(28:39/m) 119/131bpm 147cal 39/77rpm 2.09/3.17mph 2) 0.62m - 19:11(30:52/m) 110/137bpm 108cal 32/62rpm 1.94/2.96mph 3) 0.3m - 9:16(30:39/m) 96/125bpm 47cal 38/76rpm 1.96/3.01mph Add a comment 6mi, 1:07:59 Running - General Split Summary === 1) 0.62m - 4:20(6:58/m) 136/145bpm 63cal 8.61/15.41mph 2) 0.62m - 4:26(7:08/m) 142/149bpm 72cal 8.42/11.1mph 3) 0.62m - 4:27(7:09/m) 144/150bpm 75cal 8.39/12.86mph 4) 0.62m - 4:24(7:05/m) 151/164bpm 71cal 8.48/9.72mph 5) 0.62m - 6:23(10:17/m) 149/159bpm 112cal 5.83/9.52mph 6) 0.62m - 18:21(29:32/m) 117/136bpm 103cal 2.03/74.55mph 7) 0.62m - 6:16(10:05/m) 122/147bpm 51cal 5.95/116.56mph 8) 0.62m - 1:05(1:45/m) 122/147bpm 21cal 34.32/115.87mph 9) 0.62m - 5:12(8:22/m) 122/147bpm 87cal 7.17/9.18mph 10) 0.38m - 13:06(34:47/m) 122/147bpm 19cal 1.72/36.84mph Add a comment 3.2mi, 13:36 Cycling - General Split Summary === 1) 3.11m - 12:47(4:07/m) 128/159bpm 164cal 14.58/33.38mph 2) 0.12m - 49(6:58/m) 133/135bpm 10cal 8.61/11.29mph Add a comment	1.6mi, 58:28 Cross-Training - Walking Split Summary === 1) 0.62m - 23:56(38:30/m) 86/121bpm 108cal 35/79rpm 1.56/3.19mph 2) 0.62m - 18:26(29:40/m) 83/109bpm 91cal 39/59rpm 2.02/3.05mph 3) 0.39m - 16:07(41:07/m) 77/109bpm 65cal 27/61rpm 1.46/2.98mph Add a comment 3.4mi, 1:38:26 Cross-Training - Walking Split Summary === 1) 0.62m - 21:41(34:54/m) 90/119bpm 111cal 34/79rpm 1.72/3.07mph 2) 0.62m - 15:20(24:41/m) 91/118bpm 88cal 43/79rpm 2.43/3.7mph 3) 0.62m - 17:22(27:56/m) 82/96bpm 85cal 38/60rpm 2.15/3.36mph 4) 0.62m - 16:07(25:57/m) 83/104bpm 81cal 43/64rpm 2.31/3.59mph 5) 0.62m - 17:29(28:08/m) 80/96bpm 90cal 35/59rpm 2.13/3.38mph 6) 0.33m - 10:27(32:02/m) 89/113bpm 53cal 35/79rpm 1.87/3.13mph Add a comment	-	5.4mi, 47:58 Running - General Split Summary === 1) 0.62m - 5:49(9:21/m) 118/129bpm 59cal 6.41/6.91mph 2) 0.62m - 6:16(10:05/m) 117/128bpm 59cal 5.95/7.43mph 3) 0.62m - 6:09(9:54/m) 127/164bpm 64cal 6.06/7.41mph 4) 0.62m - 5:12(8:23/m) 149/167bpm 76cal 7.16/7.49mph 5) 0.62m - 5:12(8:23/m) 145/167bpm 72cal 7.16/7.47mph 6) 0.62m - 5:20(8:36/m) 159/169bpm 84cal 6.98/7.66mph 7) 0.62m - 5:02(8:07/m) 158/164bpm 79cal 7.4/7.64mph 8) 0.62m - 5:01(8:04/m) 155/165bpm 75cal 7.44/7.76mph 9) 0.47m - 3:56(8:26/m) 155/160bpm 59cal 7.12/7.81mph Add a comment	2mi, 10:45 Cycling - General Split Summary === 1) 2m - 10:45(5:23/m) 123/161bpm 129cal 11.14/19.93mph Add a comment 2.4mi, 13:02 Cycling - General Split Summary === 1) 2.41m - 13:02(5:25/m) 107/149bpm 115cal 11.09/17.55mph Add a comment
Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12
7mi, 1:05:17 Running - General Split Summary === 1) 0.62m - 5:58(9:37/m) 130/139bpm 74cal 6.24/6.95mph 2) 0.62m - 5:22(8:39/m) 133/141bpm 68cal 6.94/7.28mph 3) 0.62m - 5:29(8:49/m) 137/152bpm 70cal 6.81/7.39mph 4) 0.62m - 5:45(9:16/m) 144/157bpm 81cal 6.48/7.22mph 5) 0.62m - 5:59(9:38/m) 145/157bpm 84cal 6.23/7.14mph 6) 0.62m - 5:53(9:28/m) 146/159bpm 81cal 6.34/7.43mph 7) 0.62m - 5:13(8:23/m) 156/167bpm 82cal 7.15/7.49mph 8) 0.62m - 5:49(9:22/m) 154/161bpm 86cal 6.4/7.14mph 9) 0.62m - 6:31(10:30/m) 153/159bpm 97cal 5.72/7.43mph 10) 0.62m - 6:17(10:07/m) 152/164bpm 87cal 5.93/7.1mph 11) 0.62m - 5:26(8:45/m) 160/169bpm 86cal 6.85/7.37mph 12) 0.18m - 1:33(8:32/m) 158/166bpm 24cal 7.04/7.28mph Add a comment	5.7mi, 51:45 Running - General Split Summary === 1) 0.62m - 5:47(9:18/m) 123/138bpm 66cal 6.45/6.99mph 2) 0.62m - 5:48(9:20/m) 132/141bpm 73cal 6.43/7.18mph 3) 0.62m - 6:26(10:21/m) 131/143bpm 76cal 5.8/7.33mph 4) 0.62m - 5:56(9:33/m) 141/158bpm 81cal 6.28/7.12mph 5) 0.62m - 5:17(8:31/m) 136/148bpm 64cal 7.05/7.28mph 6) 0.62m - 5:28(8:47/m) 138/149bpm 67cal 6.83/7.47mph 7) 0.62m - 5:12(8:22/m) 146/149bpm 74cal 7.18/7.41mph 8) 0.62m - 5:52(9:26/m) 148/154bpm 84cal 6.36/7.1mph 9) 0.62m - 5:18(8:32/m) 151/165bpm 78cal 7.04/7.51mph 10) 0.08m - 42(8:12/m) 148/151bpm 9cal 7.31/7.22mph Add a comment	1.9mi, 52:41 Cross-Training - Walking Split Summary === 1) 0.62m - 19:54(32:02/m) 94/131bpm 114cal 36/79rpm 1.87/3.07mph 2) 0.62m - 14:34(23:27/m) 89/132bpm 84cal 44/62rpm 2.56/3.19mph 3) 0.62m - 18:08(29:12/m) 90/111bpm 96cal 36/59rpm 2.06/3.34mph 4) 0m - 4(1:36:49/m) 78/79bpm 0.62/0.11mph Add a comment	69.1mi, 5:14:05 Cycling - General Split Summary === 1) 6.21m - 28:37(4:36/m) 123/156bpm 193cal 62/98rpm 13.03/38.53mph 2) 6.21m - 25:21(4:05/m) 91/137bpm 75cal 68/91rpm 14.71/24.82mph 3) 6.21m - 33:23(5:22/m) 119/160bpm 198cal 68/114rpm 11.17/24.9mph 4) 6.21m - 34:39(5:35/m) 113/153bpm 147cal 66/103rpm 10.76/29.43mph 5) 6.21m - 30:48(4:57/m) 120/177bpm 168cal 66/109rpm 12.1/28.28mph 6) 6.21m - 28:22(4:34/m) 133/171bpm 212cal 64/93rpm 13.14/30.7mph 7) 6.21m - 25:29(4:06/m) 140/163bpm 415cal 72/94rpm 14.63/28.05mph 8) 6.21m - 20:56(3:22/m) 135/160bpm 359cal 77/99rpm 17.81/28.85mph 9) 6.21m - 24:35(3:57/m) 95/148bpm 73cal 71/94rpm 15.17/24.09mph 10) 6.21m - 38:45(6:14/m) 124/170bpm 263cal 68/98rpm 9.62/37.05mph 11) 6.21m - 19:16(3:06/m) 108/148bpm 68cal 77/105rpm 19.35/32.81mph 12) 0.76m - 3:55(5:08/m) 97/128bpm 10cal 61/78rpm 11.69/24.82mph Add a comment	-	3.8mi, 33:13 Running - General Split Summary === 1) 0.62m - 5:36(9:00/m) 131/138bpm 74cal 6.67/7.01mph 2) 0.62m - 5:31(8:52/m) 136/143bpm 76cal 6.76/7.01mph 3) 0.62m - 5:23(8:40/m) 139/146bpm 76cal 6.92/7.31mph 4) 0.62m - 5:44(9:13/m) 145/168bpm 84cal 6.51/7.35mph 5) 0.62m - 5:03(8:08/m) 159/176bpm 83cal 7.38/7.58mph 6) 0.62m - 5:17(8:30/m) 157/162bpm 86cal 7.06/7.51mph 7) 0.08m - 39(8:03/m) 162/165bpm 10cal 7.46/7.45mph Add a comment	6.5mi, 58:01 Running - General Split Summary === 1) 0.62m - 5:59(9:37/m) 120/132bpm 67cal 6.24/6.97mph 2) 0.62m - 5:14(8:26/m) 130/135bpm 65cal 7.12/7.41mph 3) 0.62m - 5:34(8:58/m) 132/147bpm 70cal 6.69/7.08mph 4) 0.62m - 5:16(8:28/m) 119/124bpm 45cal 7.09/7.22mph 5) 0.62m - 5:46(9:17/m) 134/149bpm 71cal 6.46/7.22mph 6) 0.62m - 5:42(9:10/m) 144/165bpm 82cal 6.55/7.28mph 7) 0.62m - 5:14(8:25/m) 142/150bpm 72cal 7.13/7.49mph 8) 0.62m - 5:49(9:22/m) 150/158bpm 88cal 6.4/6.97mph 9) 0.62m - 5:43(9:12/m) 151/156bpm 87cal 6.52/7.22mph 10) 0.62m - 5:29(8:50/m) 156/167bpm 88cal 6.8/7.7mph 11) 0.26m - 2:15(8:41/m) 158/162bpm 37cal 6.91/6.95mph Add a comment
Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18	Wed 19th Jun Jun 19
-	1.9mi, 48:03 Cross-Training - Walking Split Summary === 1) 0.62m - 14:36(23:29/m) 93/102bpm 83cal 44/59rpm 2.55/3.36mph 2) 0.62m - 15:21(24:43/m) 94/105bpm 79cal 45/63rpm 2.43/3.17mph 3) 0.62m - 17:53(28:46/m) 90/106bpm 95cal 35/60rpm 2.08/3.72mph 4) 0m - 14(10:21:50/m) 75/76bpm 0.1/0.17mph Add a comment 1.7mi, 40:50 Cross-Training - Walking Split Summary === 1) 0.62m - 15:13(24:29/m) 107/135bpm 100cal 44/59rpm 2.45/3.57mph 2) 0.62m - 14:25(23:11/m) 108/135bpm 100cal 46/77rpm 2.59/3.47mph 3) 0.47m - 11:12(23:42/m) 106/128bpm 76cal 42/77rpm 2.53/3.42mph Add a comment	3.1mi, 21:59 Running - General Split Summary === 1) 0.62m - 4:22(7:01/m) 146/155bpm 66cal 8.55/9.8mph 2) 0.62m - 4:24(7:04/m) 151/159bpm 82cal 8.49/10.4mph 3) 0.62m - 4:27(7:10/m) 150/160bpm 81cal 8.38/9.69mph 4) 0.62m - 4:31(7:16/m) 155/164bpm 83cal 8.25/10.23mph 5) 0.57m - 4:16(7:30/m) 166/178bpm 55cal 8/11.4mph Add a comment	3.4mi, 1:36:22 Cross-Training - Walking Split Summary === 1) 0.62m - 21:02(33:51/m) 93/128bpm 116cal 39/82rpm 1.77/2.92mph 2) 0.62m - 16:52(27:09/m) 103/144bpm 103cal 39/79rpm 2.21/3.17mph 3) 0.62m - 17:20(27:54/m) 108/119bpm 97cal 37/80rpm 2.15/3.65mph 4) 0.62m - 17:05(27:30/m) 89/106bpm 88cal 40/84rpm 2.18/3.42mph 5) 0.62m - 16:03(25:50/m) 85/114bpm 85cal 39/63rpm 2.32/3.05mph 6) 0.31m - 7:59(25:52/m) 77/81bpm 46cal 42/80rpm 2.32/3.26mph Add a comment	-	6.4mi, 54:22 Running - General Split Summary === 1) 0.62m - 5:31(8:52/m) 128/140bpm 69cal 6.76/7.1mph 2) 0.62m - 5:36(9:00/m) 133/137bpm 73cal 6.66/7.26mph 3) 0.62m - 5:39(9:06/m) 146/164bpm 84cal 6.6/7.43mph 4) 0.62m - 5:25(8:44/m) 149/173bpm 83cal 6.88/7.45mph 5) 0.62m - 5:18(8:32/m) 163/172bpm 89cal 7.04/7.7mph 6) 0.62m - 5:11(8:20/m) 163/181bpm 87cal 7.19/7.7mph 7) 0.62m - 5:19(8:34/m) 166/176bpm 92cal 7.01/7.45mph 8) 0.62m - 5:03(8:08/m) 162/167bpm 84cal 7.38/7.74mph 9) 0.62m - 5:01(8:05/m) 164/168bpm 85cal 7.43/7.93mph 10) 0.62m - 5:16(8:28/m) 160/166bpm 86cal 7.08/8.14mph 11) 0.13m - 1:03(7:44/m) 166/170bpm 17cal 7.76/8.35mph Add a comment	3.2mi, 28:11 Running - General Split Summary === 1) 0.62m - 5:52(9:26/m) 135/160bpm 77cal 6.36/6.93mph 2) 0.62m - 5:41(9:08/m) 159/164bpm 94cal 6.57/6.82mph 3) 0.62m - 5:27(8:47/m) 161/166bpm 91cal 6.83/7.22mph 4) 0.62m - 5:26(8:44/m) 161/167bpm 90cal 6.87/7.26mph 5) 0.62m - 5:21(8:37/m) 163/169bpm 90cal 6.97/7.47mph 6) 0.04m - 24(9:15/m) 165/167bpm 6cal 6.49/7.12mph Add a comment

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2015	2016	2017	2018
1mi	1	5:45 5:45/mi	69.80			5:45 69.80
2mi	1	12:39 6:20/mi	68.89					12:39 68.89
5km	52	19:22 6:14/mi	76.15		20:19 68.72		20:52 67.94	20:52 68.48	20:57 68.74	19:28 75.16	19:22 76.15	19:41 75.54	19:41 76.15
6mi	2	43:25 7:14/mi	64.14	43:25 64.14
10km	7	41:40 6:42/mi	69.74	43:19 66.55	41:40 69.74		1:03:26 46.52	59:52 49.68
8mi	1	56:18 7:02/mi	67.37			56:18 67.37
10mi	3	1:06:37 6:40/mi	71.49		1:06:37 71.49		1:09:45 69.36	1:10:27 69.23
13.1mi	7	1:27:09 6:39/mi	73.09	1:37:43 64.15	1:32:54 68.01		1:27:09 73.09	1:31:05 70.50
26.2km	1	1:52:16 6:54/mi	71.69			1:52:16 71.69
26.2mi	3	3:43:34 8:32/mi	60.22			4:28:49 49.23	4:23:04 50.74	3:43:34 60.22

2018	Date	Result	WAVA
King’s Lynn parkrun	15 Sep	19:44	75.96%
Huddersfield parkrun	18 Aug	20:55	71.66%
Huddersfield parkrun	11 Aug	21:00	71.38%
Halifax parkrun	21 Jul	21:24	70.04%
Newtown parkrun	14 Jul	20:24	73.48%
Bakewell parkrun	16 Jun	19:41	76.15%
2017	Date	Result	WAVA
huddersfield parkrun	8 Apr	19:41	75.54%
Huddersfield parkrun	28 Jan	20:46	71.02%
2016	Date	Result	WAVA
Huddersfield parkrun	19 Mar	19:22	76.15%
Huddersfield parkrun	13 Feb	23:33	62.62%
Huddersfield parkrun	6 Feb	19:38	74.52%
Huddersfield parkrun	31 Jan	20:05	72.85%
Huddersfield parkrun	23 Jan	22:10	66.00%
Huddersfield parkrun	2 Jan	20:30	71.37%
2015	Date	Result	WAVA
Huddersfield parkrun	19 Sep	21:43	67.37%
Huddersfield parkrun	22 Aug	21:56	66.71%
Huddersfield parkrun	15 Aug	22:05	66.25%
Huddersfield parkrun	8 Aug	20:13	72.37%
Huddersfield parkrun	23 May	19:28	75.16%
Huddersfield parkrun	16 May	19:53	73.58%
Bradford parkrun	2 May	20:28	71.49%
Huddersfield parkrun	4 Apr	19:58	73.28%
Huddersfield parkrun	21 Mar	20:18	72.07%
Huddersfield parkrun	7 Mar	21:18	68.69%
Huddersfield parkrun	7 Feb	21:17	68.19%
2013	Date	Result	WAVA
Oldham parkrun	21 Dec	30:02	47.95%
Oldham parkrun	14 Dec	29:50	48.27%
Oldham parkrun	7 Dec	30:00	48.00%
Oldham parkrun	27 Apr	45:49	31.43%
Oldham parkrun	16 Mar	46:41	30.85%
Oldham parkrun	2 Mar	20:57	68.74%
Oldham parkrun	23 Feb	29:36	48.65%
Oldham parkrun	2 Feb	20:58	68.15%
Oldham parkrun	12 Jan	42:38	33.52%
Huddersfield parkrun	1 Jan	21:05	67.77%
2012	Date	Result	WAVA
Oldham parkrun - Santa run	22 Dec	32:26	44.06%
Oldham parkrun	15 Dec	31:12	45.80%
Stockport 10	9 Dec	1:10:27	69.23%
Oldham parkrun	8 Dec	35:58	39.73%
Oldham parkrun	1 Dec	20:52	68.48%
Oldham parkrun	24 Nov	36:42	38.93%
Oldham parkrun	17 Nov	38:33	37.07%
Oldham parkrun	27 Oct	21:24	66.77%
Milltown to Moors Oldham Half Marathon	21 Oct	1:40:45	64.26%
Oldham parkrun	20 Oct	38:02	37.57%
Oldham parkrun	29 Sep	20:59	68.10%
Oldham parkrun	22 Sep	21:09	67.56%
Self Transcendence Meadows 2 Mile Race	12 Sep	12:39	68.89%
Oldham parkrun	8 Sep	21:07	67.67%
Oldham parkrun	1 Sep	45:26	31.45%
Oldham parkrun	11 Aug	21:11	67.45%
Oldham parkrun	28 Jul	21:48	65.55%
Oldham parkrun 2nd Birthday	21 Jul	21:19	67.03%
Great Manchester Run	20 May	59:52	49.68%
London Marathon	22 Apr	3:43:34	60.22%
Four Villages Half Marathon	22 Jan	1:31:05	70.50%
2011	Date	Result	WAVA
Stockport 10	11 Dec	1:09:45	69.36%
Oldham parkrun	3 Dec	20:52	67.94%
MBNA Chester Marathon	9 Oct	4:23:04	50.74%
Great North Run	18 Sep	1:39:54	64.28%
The Cross Bay Challenge	24 Jul	1:42:43	62.51%
Great Manchester Run	15 May	1:03:26	46.52%
London Marathon	17 Apr		0.00%
Four Villages Half Marathon	23 Jan	1:27:09	73.09%
2010	Date	Result	WAVA
Edinburgh marathon - Hairy Haggis - The Gosford leg 3	23 May	56:18	67.37%
Shakespeare Marathon	25 Apr	4:28:49	49.23%
Kilomathon - England	14 Mar	1:52:16	71.69%
Fetch Mile - The BIG one	9 Jan	5:45	69.80%
2009	Date	Result	WAVA
Stockport 10	13 Dec	1:06:37	71.49%
Antrobus Cabbage Canter	20 Sep	41:40	69.74%
Great Yorkshire Run	6 Sep	50:51	57.15%
Self Transcendence 5K Meadows	2 Sep	20:19	68.72%
Great Manchester Run	17 May	43:40	66.55%
Wilmslow Half Marathon	29 Mar	1:32:54	68.01%
Blackburn Winter Warmer 10K	8 Feb	44:30	64.81%
2008	Date	Result	WAVA
Accrington 10K	26 Oct	43:19	66.55%
Stadium Runners Woodland Challenge	12 Oct	47:14	58.96%
Macclesfield Half Marathon	28 Sep	1:37:43	64.15%
Frank Hodson Saddleworth 6	13 Aug	43:25	64.14%

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