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MAD Superman M40
-
Races
267 -
Miles
26083 -
Miles
1 -
Miles
1836 -
5k
17:19 -
5M
29:04 -
10k
35:43 -
10M
1:02:16 -
Half
1:19:07 -
20M
2:12:26 -
Mara
2:49:05 -
50k
4:04:14 -
100k
11:03:05
About Me
sub 18 5k training
Current Status
strained knee ligaments. No running
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Buddies
- Best Times
- Best WAVA
| Dist | Races | PB | WB | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 3mi | 2 | 16:42
5:34/mi
|
0.00 | 17:04 | 16:42 | ||||||||||||||
| 5km | 4 | 17:19
5:34/mi
|
0.00 | 17:42 | 17:46 | 17:19 | 19:19 | ||||||||||||
| 5.9km | 1 | 21:30
5:55/mi
|
0.00 | 21:30 | |||||||||||||||
| 4mi | 1 | 24:39
6:10/mi
|
0.00 | 24:39 | |||||||||||||||
| 4.1mi | 1 | 38:53
9:26/mi
|
0.00 | 38:53 | |||||||||||||||
| 4.9mi | 8 | 28:19
5:47/mi
|
0.00 | 28:53 | 28:19 | 29:19 | 28:32 | 28:36 | 31:18 | 29:36 | 30:22 | ||||||||
| 5mi | 30 | 29:04
5:49/mi
|
0.00 | 29:54 | 29:10 | 29:04 | 29:25 | 29:53 | 30:22 | 29:59 | 33:07 | 31:18 | 30:54 | ||||||
| 5.1mi | 5 | 30:44
6:02/mi
|
0.00 | 30:44 | 32:29 | 35:48 | 32:45 | ||||||||||||
| 5.3mi | 1 | 41:37
7:48/mi
|
0.00 | 41:37 | |||||||||||||||
| 5.5mi | 9 | 33:03
6:01/mi
|
0.00 | 33:03 | 33:11 | 36:59 | 36:53 | ||||||||||||
| 5.7mi | 3 | 47:31
8:20/mi
|
0.00 | 47:31 | 49:02 | ||||||||||||||
| 5.7mi | 1 | 37:04
6:29/mi
|
0.00 | 37:04 | |||||||||||||||
| 5.8mi | 1 | 34:28
6:00/mi
|
0.00 | 34:28 | |||||||||||||||
| 5.9mi | 10 | 34:27
5:50/mi
|
0.00 | 36:45 | 37:43 | 34:33 | 34:34 | 34:27 | 34:53 | 40:30 | 39:22 | ||||||||
| 6mi | 6 | 38:07
6:21/mi
|
0.00 | 38:26 | 38:08 | 38:07 | |||||||||||||
| 10km | 52 | 35:43
5:45/mi
|
0.00 | 42:12 | 45:22 | 40:17 | 39:42 | 38:05 | 37:56 | 35:43 | 36:40 | 36:37 | 36:53 | 37:29 | 36:58 | 39:26 | 41:59 | 38:25 | |
| 12.1km | 1 | 51:50
6:53/mi
|
0.00 | 51:50 | |||||||||||||||
| 10mi | 8 | 1:02:16
6:14/mi
|
0.00 | 1:05:30 | 1:03:32 | 1:06:26 | 1:02:40 | 1:02:39 | 1:02:16 | 1:02:42 | 1:08:20 | ||||||||
| 13.1mi | 56 | 1:19:07
6:02/mi
|
0.00 | 1:42:43 | 1:38:46 | 1:30:22 | 1:27:53 | 1:25:54 | 1:23:23 | 1:20:59 | 1:21:34 | 1:19:07 | 1:21:27 | 1:20:31 | 1:22:53 | 1:23:36 | 1:32:13 | 1:24:52 | 1:23:40 |
| 15mi | 4 | 1:38:47
6:35/mi
|
0.00 | 1:57:32 | 1:52:45 | 1:47:51 | 1:38:47 | ||||||||||||
| 25km | 1 | 2:23:45
9:15/mi
|
0.00 | 2:23:45 | |||||||||||||||
| 16.5mi | 1 | 1:54:42
6:58/mi
|
0.00 | 1:54:42 | |||||||||||||||
| 30km | 6 | 2:04:41
6:41/mi
|
0.00 | 2:29:00 | 2:24:08 | 2:11:19 | 2:04:41 | 2:20:37 | 2:24:05 | ||||||||||
| 20mi | 5 | 2:12:26
6:37/mi
|
0.00 | 2:46:01 | 2:31:48 | 2:19:10 | 2:14:26 | 2:12:26 | |||||||||||
| 20.7mi | 1 | 2:29:42
7:14/mi
|
0.00 | 2:29:42 | |||||||||||||||
| 26mi | 3 | 3:25:17
7:54/mi
|
0.00 | 3:46:56 | 3:25:17 | 3:36:08 | |||||||||||||
| 26.2mi | 23 | 2:49:05
6:27/mi
|
0.00 | 3:50:36 | 3:33:26 | 3:19:47 | 3:04:51 | 2:56:57 | 2:55:07 | 2:57:24 | 2:52:19 | 2:49:05 | 2:50:05 | 2:57:02 | 3:03:28 | 3:08:31 | |||
| 27mi | 1 | 4:41:56
10:27/mi
|
0.00 | 4:41:56 | |||||||||||||||
| 29.3mi | 1 | 3:27:54
7:06/mi
|
0.00 | 3:27:54 | |||||||||||||||
| 50km | 1 | 4:04:14
7:52/mi
|
0.00 | 4:04:14 | |||||||||||||||
| 32mi | 2 | 4:26:42
8:20/mi
|
0.00 | 4:26:42 | 4:42:00 | ||||||||||||||
| 40mi | 1 | 11:23:02
17:05/mi
|
0.00 | 11:23:02 | |||||||||||||||
| 100km | 1 | 11:03:05
10:40/mi
|
0.00 | 11:03:05 |
2020 |
Distance | Date | Result | WAVA |
| Thoresby 10 | 10mi | 18 Oct | 0.00% | |
| the belper rover | 30km | 16 Aug | 0.00% | |
| English National XC Championships (Men) | 13km | 22 Feb | 59:04 | 61.03% |
| East Midlands XC league Bramcote. | 5.66mi | 5 Jan | 0.00% | |
| Nottinghamshire XC Champs Men | 6mi | 4 Jan | 0.00% | |
2019 |
Distance | Date | Result | WAVA |
| Keyworth Turkey Trot | 13.1mi | 8 Dec | 1:27:11 | 68.44% |
| Heanor 10K Pudding Run | 10km | 17 Nov | 40:00 | 68.80% |
| Stilton Stumble 10k | 10km | 13 Oct | 39:39 | 69.41% |
| Robin Hood Half Marathon | 13.1mi | 29 Sep | 1:30:03 | 66.27% |
| firstandlastrunning Plym Trail SUMMER Half Marathon Day 2 | 13.1mi | 25 Aug | 1:32:04 | 64.81% |
| The Run | 4mi | 24 Jul | 24:39 | 71.10% |
| Notts AAA Summer League 4 - Worksop | 4.9mi | 10 Jul | 30:22 | 71.29% |
| Tenerife Blue Trail | 40mi | 9 Jun | 11:23:02 | 28.80% |
| Notts AAA Summer League Race 2 - Balderton | 10km | 29 May | 38:25 | 71.64% |
| Beeston AC Trent 5 | 5mi | 22 May | 30:54 | 71.49% |
| London Marathon | 26.2mi | 28 Apr | 3:08:31 | 66.30% |
| Belvoir Half Marathon | 13.1mi | 14 Apr | 1:23:40 | 70.94% |
| Belvoir Challenge 26 | 26mi | 2 Mar | 3:36:08 | 57.39% |
| East Midlands XC league West Park, Long Eaton. | 6mi | 17 Feb | 0.00% | |
| EMXC Bramcote | 6mi | 6 Jan | 41:28 | 63.68% |
| Nottinghamshire XC championships (Mens) | 10km | 5 Jan | 35:37 | 76.79% |
2018 |
Distance | Date | Result | WAVA |
| Leicester Marathon | 26.2mi | 14 Oct | 3:03:28 | 68.13% |
| Robin Hood Half Marathon | 13.1mi | 30 Sep | 1:24:52 | 69.93% |
| Ladybower 50 trail series (20miles) | 20.7mi | 23 Sep | 2:29:42 | 64.22% |
| Notts AAA Summer League 4 - Worksop | 4.9mi | 11 Jul | 29:36 | 72.64% |
| Chrome Hill fell race | 4.12mi | 30 Jun | 38:53 | 46.50% |
| Notts AAA Summer League 3 - Holme Pierrepont | 5mi | 13 Jun | 31:18 | 70.10% |
| Keswick Mountain Festival 25km Trail Race | 25km | 9 Jun | 2:23:45 | 48.96% |
| Notts AAA Summer League Race 2 - Balderton | 6mi | 16 May | 38:07 | 68.91% |
| Notts AAA Summer League 1 - Hexgreave Hall | 5.1mi | 25 Apr | 32:45 | 67.93% |
| London Marathon | 26.2mi | 22 Apr | 3:31:31 | 58.82% |
| Notts Easter 10K | 10km | 2 Apr | 41:59 | 64.79% |
| Naseby 1645 | 16.45mi | 18 Feb | 1:54:42 | 66.31% |
| North Mids XC League - Nottingham - Mens | 10km | 13 Jan | 43:29 | 62.55% |
| Nottinghamshire & Derbyshire XC Champs | 10km | 6 Jan | 44:29 | 61.15% |
2017 |
Distance | Date | Result | WAVA |
| Heanor 10K Pudding Run | 10km | 19 Nov | 39:26 | 68.98% |
| BMAF Cross Country Relays | 3km | 28 Oct | 11:44 | 64.69% |
| Thoresby 10 | 10mi | 22 Oct | 1:08:20 | 65.30% |
| Robin Hood Half Marathon | 13.1mi | 24 Sep | 1:32:13 | 64.07% |
| knarvikmila Half Marathon | 13.1mi | 3 Sep | 1:39:45 | 59.23% |
| knarvikmila 10k | 10km | 2 Sep | 42:41 | 63.73% |
| Knarvikmila Xtreme | 10.7km | 1 Sep | 1:25:00 | 34.24% |
| Notts AAA Summer League 5 - Teversal | 5.9mi | 2 Aug | 39:22 | 65.61% |
| Burbage Skyline | 5.75mi | 1 Aug | 0.00% | |
| Newstead Abbey Dash | 5km | 28 Jul | 19:19 | 69.49% |
| Hardwick 10k | 10km | 20 Jul | 42:36 | 63.85% |
| Notts AAA Summer League 4 - Worksop | 4.9mi | 12 Jul | 31:18 | 68.29% |
| Notts AAA Summer League 3 - Newark | 10km | 21 Jun | 42:23 | 64.18% |
| Notts AAA Summer League 2 - Holme Pierrepont | 5mi | 10 May | 33:07 | 65.51% |
| Notts AAA Summer League 1 - Hexgreave Hall | 5.1mi | 19 Apr | 35:48 | 61.81% |
2016 |
Distance | Date | Result | WAVA |
| Amsterdam Half Marathon | 13.1mi | 16 Oct | 1:31:00 | 64.67% |
| Robin Hood Half Marathon | 13.1mi | 25 Sep | 1:33:20 | 63.06% |
| Newark Half Marathon | 13.1mi | 14 Aug | 1:40:38 | 58.48% |
| Notts AAA Summer League 5 - Teversal | 5.9mi | 3 Aug | 40:30 | 63.47% |
| Wolf's Pit Fell Race | 5.7mi | 20 Mar | 49:02 | 50.45% |
| Retford Half Marathon | 13.1mi | 13 Mar | 1:23:36 | 70.19% |
| English National XC Champs - Senior Men | 12km | 27 Feb | 56:51 | 57.39% |
| East Midlands Cross Country - Trent Meadows | 5mi | 21 Feb | 37:32 | 57.54% |
| East Midlands Cross Country - Colwick Woods | 5mi | 14 Feb | 36:59 | 58.39% |
| East Midlands Cross Country - Bramcote Park | 5.33mi | 17 Jan | 41:37 | 55.32% |
| Nottinghamshire & Derbyshire XC Champs | 10km | 9 Jan | 43:00 | 62.71% |
2015 |
Distance | Date | Result | WAVA |
| Bolsover 10k | 10km | 13 Dec | 36:58 | 72.94% |
| East Midlands Cross Country - Holme Pierrepont | 5mi | 29 Nov | 31:26 | 68.70% |
| Worksop Half Marathon | 13.1mi | 25 Oct | 1:22:53 | 70.79% |
| Robin Hood Half Marathon | 13.1mi | 27 Sep | 1:24:25 | 69.51% |
| Race To The Stones | 100km | 11 Jul | 11:03:05 | 53.96% |
| Notts AAA Summer League 3 - Redhill | 5.72mi | 17 Jun | 37:04 | 66.97% |
| Edinburgh Marathon | 26.2mi | 31 May | 2:57:02 | 69.80% |
| Notts AAA Summer League 2 - Holme Pierrepont | 5mi | 6 May | 29:59 | 71.74% |
| Notts AAA Summer League 1 - Hexgreave Hall | 5.1mi | 22 Apr | 32:29 | 67.55% |
| Gedling Country Park 10k | 10km | 29 Mar | 39:15 | 68.47% |
| Belvoir Challenge 26 | 26mi | 28 Feb | 3:25:17 | 59.60% |
| East Midlands Cross Country - Colwick Woods | 5mi | 15 Feb | 32:23 | 66.43% |
| Nottinghamshire & Derbyshire XC Champs | 10km | 3 Jan | 32:42 | 82.19% |
2014 |
Distance | Date | Result | WAVA |
| Heanor 10K Pudding Run | 10km | 23 Nov | 37:29 | 71.70% |
| East Midlands Cross Country - Holme Pierrepont | 5mi | 2 Nov | 34:58 | 61.52% |
| Worksop Half Marathon | 13.1mi | 26 Oct | 1:22:26 | 71.02% |
| Robin Hood Marathon | 26.2mi | 28 Sep | 3:01:34 | 67.90% |
| Belper Rugby Rover | 30km | 17 Aug | 2:24:05 | 59.27% |
| Notts AAA Summer League race 5 - Teversal | 5.9mi | 13 Aug | 34:53 | 73.15% |
| Heckington 10 | 10mi | 26 Jul | 1:02:42 | 70.44% |
| Notts AAA Summer League race 4 - Worksop | 4.9mi | 16 Jul | 28:36 | 73.71% |
| Coombe Abbey Running Festival half marathon | 13.1mi | 29 Jun | 1:27:54 | 66.60% |
| Notts AAA Summer League race 3 Redhill | 5mi | 11 Jun | 30:22 | 70.84% |
| Ramathon | 13.1mi | 8 Jun | 1:26:21 | 67.80% |
| Intercounties Fell Race | 12.7km | 18 May | 1:09:49 | 49.31% |
| Notts AAA Summer League 2 - Holme Pierrepont | 5mi | 7 May | 30:27 | 70.42% |
| Notts AAA Summer League 1 - Southwell | 5.1mi | 16 Apr | 30:44 | 71.17% |
| London Marathon | 26.2mi | 13 Apr | 2:50:05 | 72.37% |
| Belvoir Half Marathon | 13.1mi | 30 Mar | 1:20:31 | 72.59% |
| Wolf's Pit Fell Race | 5.7mi | 16 Mar | 48:29 | 50.72% |
| Belvoir Challenge 26 | 26mi | 1 Mar | 3:46:56 | 53.82% |
| English National XC Championships | 12km | 22 Feb | 46:52 | 69.25% |
| East Midlands xc Bramcote Hills | 5mi | 19 Jan | 41:35 | 51.57% |
| Nottinghamshire & Derbyshire XC Champs | 10km | 4 Jan | 40:14 | 66.63% |
2013 |
Distance | Date | Result | WAVA |
| Keyworth Turkey Trot | 13.1mi | 8 Dec | 1:21:27 | 71.76% |
| East Midlands xc Holme pierrepont | 5mi | 17 Nov | 30:14 | 70.93% |
| Worksop Half Marathon | 13.1mi | 27 Oct | 1:23:21 | 70.12% |
| North Midlands XC League - Race 1 | 10km | 19 Oct | 39:04 | 68.62% |
| Robin Hood Marathon | 26.2mi | 29 Sep | 2:56:47 | 69.62% |
| Belper Rugby Rover | 30km | 18 Aug | 2:20:37 | 60.63% |
| Notts AAA Summer League race 5 - Teversal | 5.9mi | 14 Aug | 34:27 | 73.89% |
| Jagermeister 10k | 10km | 2 Aug | 36:59 | 72.49% |
| Newstead Abbey Dash | 5km | 26 Jul | 17:19 | 75.87% |
| Arley Hall Half Marathon | 13.1mi | 21 Jul | 1:21:33 | 71.67% |
| Notts AAA Summer League race 4 - Worksop | 4.9mi | 17 Jul | 28:32 | 73.65% |
| Long Eaton 5 | 5mi | 23 Jun | 29:55 | 71.68% |
| Notts AAA Summer League race 3 - Erewash | 5.75mi | 12 Jun | 34:28 | 71.97% |
| Notts 10 | 10mi | 7 Jun | 1:02:16 | 70.79% |
| White Peak Marathon | 26.2mi | 18 May | 2:58:57 | 68.78% |
| Notts AAA Summer League race 2 - Holme Pierrepont | 5mi | 8 May | 29:53 | 71.59% |
| London Marathon | 26.2mi | 21 Apr | 2:49:05 | 72.73% |
| Notts Easter 10k | 10km | 1 Apr | 37:18 | 71.74% |
| Wolf's Pit Fell Race | 5.7mi | 17 Mar | 47:31 | 51.66% |
| East Midlands Cross Country - Darley Park (Mens) | 5.5mi | 3 Mar | 37:13 | 63.23% |
| East Midlands Cross Country - Colwick Woods (mens) | 5mi | 17 Feb | 42:52 | 49.90% |
| EMXC Bramcote Hills (Mens) | 5.5mi | 3 Feb | 36:53 | 63.80% |
| Wilmot Wander | 32mi | 27 Jan | 4:42:00 | 54.61% |
| Notts XC Championships | 10km | 5 Jan | 36:53 | 72.55% |
2012 |
Distance | Date | Result | WAVA |
| 12.12 at 12.12 on 12.12.12 | 12.12km | 12 Dec | 51:50 | 63.14% |
| Worksop Half Marathon | 13.1mi | 28 Oct | 1:20:44 | 72.33% |
| North Mids XC League - Derby - Mens | 10km | 20 Oct | 39:50 | 67.18% |
| Leicester Marathon | 26.2mi | 14 Oct | 2:52:50 | 71.15% |
| Robin Hood Half Marathon | 13.1mi | 30 Sep | 1:19:07 | 73.81% |
| Wilne 10K | 10km | 2 Sep | 36:37 | 73.08% |
| Newstead Abbey Dash 5k | 5km | 20 Jul | 17:46 | 73.68% |
| Notts AAA Summer League race 4 - Worksop | 4.9mi | 11 Jul | 29:19 | 71.51% |
| Notfast Open 10k | 10km | 8 Jul | 38:47 | 69.00% |
| Rampton Hospital - Chris Ryan Memorial 10km | 10km | 17 Jun | 39:10 | 68.32% |
| Notts AAA Summer League race 3 - Erewash | 5.5mi | 13 Jun | 36:59 | 63.63% |
| Notts 10 | 10mi | 11 May | 1:02:39 | 70.23% |
| Notts AAA Summer League race 2 - Holme Pierrepont | 5mi | 9 May | 29:25 | 72.59% |
| Underwood 10k | 10km | 29 Apr | 39:02 | 68.47% |
| London Marathon | 26.2mi | 22 Apr | 2:52:19 | 71.35% |
| Notts AAA Summer League race 1 - Epperstone | 5.9mi | 11 Apr | 34:34 | 73.42% |
| East Midlands Cross Country - Darley Park (Mens) | 5.5mi | 4 Mar | 35:16 | 66.60% |
| East Midlands Cross Country - Colwick Woods (mens) | 5mi | 19 Feb | 33:25 | 63.90% |
| Exeter Half Marathon | 13.1mi | 12 Feb | 1:20:57 | 72.12% |
| Notts & Derby XC County Champs | 10km | 7 Jan | 38:25 | 69.57% |
2011 |
Distance | Date | Result | WAVA |
| Edwinstowe 10k | 10km | 4 Dec | 38:39 | 69.15% |
| Dovedale Dash | 4.7mi | 6 Nov | 0.00% | |
| Worksop Half Marathon | 13.1mi | 30 Oct | 1:22:13 | 71.01% |
| Nottingham Ultra | 50km | 9 Oct | 4:04:14 | 61.21% |
| Robin Hood Marathon | 26.2mi | 11 Sep | 3:00:09 | 68.25% |
| Mansfield 5k | 5km | 2 Sep | 17:42 | 73.74% |
| Newstead Abbey Dash | 3mi | 26 Aug | 16:42 | 75.47% |
| Elsecar Skelter | 27mi | 13 Aug | 4:41:56 | 44.94% |
| Notts AAA Summer League 5 - Teversal | 5.9mi | 10 Aug | 34:33 | 73.45% |
| Notts AAA Summer League 4 - Worksop | 4.9mi | 13 Jul | 28:19 | 73.90% |
| Notfast Open 10k | 10km | 10 Jul | 36:40 | 72.89% |
| Birmingham Black Country Half Marathon | 13.1mi | 2 Jul | 1:25:00 | 68.69% |
| Notts AAA Summer League 3 - Erewash | 5.5mi | 15 Jun | 33:11 | 70.79% |
| Notts 10 | 10mi | 22 May | 1:02:40 | 70.21% |
| Notts AAA Summer League 2 - Holme Pierrepont | 5mi | 11 May | 29:04 | 73.39% |
| Easter 10KM | 10km | 25 Apr | 38:51 | 68.77% |
| London Marathon | 26.2mi | 17 Apr | 2:57:24 | 69.31% |
| Notts AAA Summer League 1 - Epperstone | 5.9mi | 13 Apr | 39:18 | 64.55% |
| Wilmslow Half Marathon | 13.1mi | 27 Mar | 1:21:34 | 71.58% |
| Wolf's Pitt (1340ft) | 5.8mi | 20 Mar | 47:29 | 52.52% |
| East Retford Rugby Club Half Marathon | 13.1mi | 13 Mar | 1:22:52 | 70.45% |
| ULTRArace Grantham (Day 1 Cotgrave-Grantham) | 29.3mi | 5 Mar | 3:27:54 | 67.82% |
| EMXC 5 - Darley Park (Men) | 5.5mi | 27 Feb | 35:37 | 65.88% |
| EMXC 4 - Colwick Woods (Men) | 5mi | 20 Feb | 38:37 | 55.24% |
| Stamford 30K | 30km | 13 Feb | 2:04:41 | 68.31% |
| Wilmot Wander | 32mi | 30 Jan | 4:26:42 | 57.74% |
| EMXC3 - Holme Peirrepont (Men) | 5.1mi | 23 Jan | 33:42 | 64.57% |
| Notts & Derby County Cross country Championships Wollaton Park | 9.6km | 8 Jan | 37:02 | 69.26% |
2010 |
Distance | Date | Result | WAVA |
| Keyworth Turkey Trot | 13.1mi | 12 Dec | 1:20:59 | 72.09% |
| Heanor 10K Pudding Run | 10km | 21 Nov | 36:53 | 72.44% |
| Dovedale Dash | 4.7mi | 7 Nov | 0.00% | |
| Worksop Half Marathon | 13.1mi | 31 Oct | 1:21:56 | 71.26% |
| ERRA National 6 Stage Road Relays | 5.85km | 16 Oct | 21:30 | 70.87% |
| Robin Hood Marathon | 26.2mi | 12 Sep | 3:05:30 | 66.28% |
| Newsted Abbey Dash | 3mi | 27 Aug | 17:04 | 73.68% |
| NRRL5 - Teversal | 5.8mi | 11 Aug | 35:20 | 70.58% |
| Endurancelife DMM Marathon | 26.2mi | 24 Jul | 4:29:02 | 45.70% |
| Hardwick Hall 6 Mile Road Race | 6mi | 15 Jul | 38:08 | 67.65% |
| NRRL4 - Worksop | 4.9mi | 7 Jul | 28:53 | 72.38% |
| Birmingham Black Country Half Marathon | 13.1mi | 3 Jul | 1:25:07 | 68.59% |
| Mansfield Half Marathon | 13.1mi | 27 Jun | 1:43:08 | 56.61% |
| Stathern 10k | 10km | 20 Jun | 35:43 | 74.80% |
| NRRL3 - Erewash | 5.5mi | 16 Jun | 33:03 | 71.00% |
| Long Eaton 5 | 5mi | 13 Jun | 29:10 | 73.14% |
| Notts 10 | 10mi | 4 Jun | 1:06:26 | 66.23% |
| NRRL2 - Holme Pierrepont | 5mi | 12 May | 29:21 | 72.65% |
| London Marathon | 26.2mi | 25 Apr | 2:55:07 | 70.21% |
| NRRL1 - Epperstone | 5.9mi | 14 Apr | 37:43 | 67.26% |
| Belvoir Half Marathon | 13.1mi | 11 Apr | 1:21:03 | 72.03% |
| Ashby 20 | 20mi | 21 Mar | 2:12:26 | 69.00% |
| EMXC3 - Holme Pierrepont (Men) | 6mi | 24 Jan | 42:55 | 60.11% |
| Notts county championship XC senior men | 6.5mi | 23 Jan | 35:04 | 79.70% |
2009 |
Distance | Date | Result | WAVA |
| Keyworth Turkey Trot | 13.1mi | 13 Dec | 1:23:23 | 70.02% |
| EMXC2 - Bramcote (Men) | 6mi | 29 Nov | 38:06 | 67.71% |
| North Mids XC League- Corby (Men) | 9.6km | 14 Nov | 34:52 | 73.56% |
| Dovedale Dash | 4.75mi | 1 Nov | 0.00% | |
| Amsterdam Marathon | 26.2mi | 18 Oct | 2:56:57 | 69.48% |
| North Mids XC League- Derby (Men) | 9km | 10 Oct | 36:22 | 65.58% |
| Crossdale 10K | 10km | 27 Sep | 39:31 | 67.61% |
| Robin Hood Marathon | 26.2mi | 13 Sep | 3:09:47 | 64.78% |
| NRRL5 - Teversal | 5.5mi | 12 Aug | 35:10 | 66.70% |
| Formula One Jagermeister 10K | 10km | 7 Aug | 37:56 | 70.43% |
| Notts 5 | 5mi | 24 Jul | 29:54 | 71.32% |
| Hardwick Hall 6 Mile Road Race | 6mi | 16 Jul | 38:26 | 67.12% |
| Notfast Open10k | 10km | 12 Jul | 38:59 | 68.53% |
| NRRL4 - Worksop | 5mi | 8 Jul | 29:22 | 72.61% |
| Torbay Half Marathon | 13.1mi | 21 Jun | 1:26:37 | 67.40% |
| NRRL3 - Erewash | 5.55mi | 17 Jun | 33:38 | 70.37% |
| Notts 10 | 10mi | 5 Jun | 1:03:32 | 69.25% |
| NRRL2 - Holme Pierrepont | 5mi | 13 May | 30:34 | 69.76% |
| Sheffield Half Marathon | 13.1mi | 26 Apr | 1:26:19 | 67.64% |
| NRRL1 - Epperstone | 5.9mi | 15 Apr | 37:03 | 68.47% |
| Paris Marathon | 26.2mi | 5 Apr | 2:57:37 | 69.22% |
| East Retford Rugby Club Half Marathon | 13.1mi | 22 Mar | 1:25:22 | 68.39% |
| Sub 4 Stafford 20 | 20mi | 8 Mar | 2:14:26 | 67.97% |
| East midlands XC Darley park men | 5mi | 1 Mar | 34:23 | 62.02% |
| EMXC3 - Colwick Woods (men) | 5mi | 22 Feb | 36:21 | 58.66% |
| East mids XC Bramcote park mens | 5mi | 1 Feb | 37:55 | 56.24% |
| Folksworth 15 | 15mi | 18 Jan | 1:38:47 | 67.67% |
| Notts and Derby XC champs male | 5.6mi | 10 Jan | 34:38 | 69.52% |
2008 |
Distance | Date | Result | WAVA |
| Millennium Runs On 10K | 10km | 28 Dec | 38:05 | 70.15% |
| Keyworth Turkey Trot | 13.1mi | 14 Dec | 1:27:57 | 66.38% |
| East midlands XC -trent meadows men | 5.3mi | 30 Nov | 35:51 | 63.05% |
| EMXC race 1 - Holme Pierrepont | 5mi | 23 Nov | 41:31 | 51.36% |
| Merrill & Shelton Striders 10k | 10km | 12 Oct | 38:31 | 69.36% |
| Crossdale 10k Trail | 10km | 21 Sep | 39:34 | 67.52% |
| Robin Hood Half Marathon | 13.1mi | 14 Sep | 1:27:27 | 66.76% |
| NRRL5 - Teversal | 5.9mi | 13 Aug | 36:45 | 69.03% |
| Newark Half Marathon | 13.1mi | 10 Aug | 1:32:42 | 62.98% |
| Wagon and Horses 10mile | 10mi | 3 Aug | 1:05:30 | 67.18% |
| Notfast Open 10k | 10km | 13 Jul | 39:59 | 66.82% |
| Notts AAA Summer League Race 4 - Worksop | 5mi | 9 Jul | 30:35 | 69.72% |
| rushcliffe-Principia 10k | 10km | 15 Jun | 40:28 | 66.02% |
| Sinfin Classic 10K | 10km | 1 Jun | 41:56 | 63.71% |
| Notts AAA Summer League Race 1 - Epperstone | 5.84mi | 23 Apr | 38:05 | 65.93% |
| London Marathon | 26.2mi | 13 Apr | 3:04:51 | 66.51% |
| Belvoir Half Marathon | 13.1mi | 30 Mar | 1:25:54 | 67.97% |
| Ashby 20 | 20mi | 9 Mar | 2:19:10 | 65.66% |
| EMXC 5 - East Midlands XC League Darley Park - (mens - cross country) | 5.5mi | 2 Mar | 36:58 | 63.45% |
| Stamford 30k | 30km | 10 Feb | 2:11:19 | 64.86% |
2007 |
Distance | Date | Result | WAVA |
| Clowne Half Marathon | 13.1mi | 25 Nov | 1:31:37 | 63.73% |
| Leicester Half Marathon | 13.1mi | 14 Oct | 1:27:53 | 66.43% |
| Great North Run | 13.1mi | 30 Sep | 1:34:08 | 62.02% |
| Robin Hood Half Marathon | 13.1mi | 16 Sep | 1:28:47 | 65.76% |
| Newark Half Marathon | 13.1mi | 12 Aug | 1:30:15 | 64.69% |
| Principia 10k | 10km | 9 Jun | 39:42 | 67.30% |
| Belvoir Half Marathon | 13.1mi | 8 Apr | 1:29:19 | 65.37% |
| Rome Marathon | 26.2mi | 18 Mar | 3:19:47 | 61.54% |
| Folksworth 15 | 15mi | 21 Jan | 1:47:51 | 61.99% |
2006 |
Distance | Date | Result | WAVA |
| Millennium Runs On 10k | 10km | 31 Dec | 41:25 | 64.51% |
| Worksop Half Marathon | 13.1mi | 29 Oct | 1:33:26 | 62.49% |
| Dumfries Half Marathon | 13.1mi | 24 Sep | 1:33:48 | 62.24% |
| Robin Hood Half Marathon | 13.1mi | 10 Sep | 1:30:46 | 64.32% |
| Grimsthorpe Castle 10K | 10km | 28 Aug | 43:20 | 61.65% |
| Newark Half Marathon | 13.1mi | 13 Aug | 1:30:22 | 64.61% |
| Jagermeister 10k | 10km | 11 Aug | 40:17 | 66.32% |
| Notsfast 10k | 10km | 16 Jul | 41:26 | 64.48% |
| Ramby Prison 10k | 10km | 18 Jun | 41:07 | 64.98% |
| Tewkesbury Half Marathon | 13.1mi | 7 May | 1:31:16 | 63.97% |
| Paris Marathon | 26.2mi | 9 Apr | 3:33:26 | 57.61% |
| Ashby 20 | 20mi | 19 Mar | 2:31:48 | 60.19% |
| Stamford Striders St Valentine 30k | 30km | 12 Feb | 2:24:08 | 59.09% |
| Folksworth 15 | 15mi | 22 Jan | 1:52:45 | 59.29% |
2005 |
Distance | Date | Result | WAVA |
| Worksop Half Marathon | 13.1mi | 30 Oct | 1:41:03 | 57.78% |
| Robin Hood Half Marathon | 13.1mi | 11 Sep | 1:38:46 | 59.11% |
| Grimsthorpe Castle 10k | 10km | 29 Aug | 45:22 | 58.89% |
| London Marathon | 26.2mi | 17 Apr | 3:50:36 | 53.32% |
| Belvoir Half Marathon | 13.1mi | 3 Apr | 1:39:02 | 58.95% |
| Ashby 20 | 20mi | 13 Mar | 2:46:01 | 55.04% |
| Stamford 30K | 30km | 13 Feb | 2:29:00 | 57.16% |
| Folksworth 15 | 15mi | 23 Jan | 1:57:32 | 56.88% |
2004 |
Distance | Date | Result | WAVA |
| Millennium Runs On 10K | 10km | 28 Dec | 42:12 | 63.31% |
| Bolsover 10K | 10km | 19 Dec | 45:13 | 59.09% |
| Bestwood 10k | 10km | 10 Oct | 45:19 | 58.96% |
| Robin Hood Half Marathon | 13.1mi | 12 Sep | 1:42:43 | 56.84% |
| Crossdale 10k | 10km | 5 Sep | 45:07 | 59.22% |
| Plymouth Half Marathon | 13.1mi | 30 May | 1:49:57 | 53.10% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2021 | 149 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 149 |
| 2020 | 128 | 160 | 162 | 149 | 173 | 133 | 142 | 118 | 117 | 146 | 126 | 145 | 1698 |
| 2020 | 0 | 0 | 0 | 0 | 13 | 0 | 0 | 0 | 97 | 0 | 0 | 0 | 110 |
| 2019 | 197 | 191 | 233 | 172 | 144 | 107 | 132 | 112 | 156 | 147 | 158 | 123 | 1871 |
| 2019 | 0 | 0 | 0 | 8 | 26 | 5 | 14 | 0 | 24 | 0 | 0 | 0 | 77 |
| 2018 | 189 | 182 | 226 | 128 | 162 | 148 | 137 | 172 | 220 | 124 | 151 | 160 | 1999 |
| 2018 | 0 | 0 | 0 | 0 | 14 | 0 | 14 | 0 | 0 | 0 | 0 | 0 | 27 |
| 2017 | 31 | 22 | 9 | 61 | 83 | 118 | 137 | 120 | 138 | 170 | 164 | 168 | 1221 |
| 2017 | 39 | 99 | 100 | 70 | 134 | 68 | 66 | 0 | 0 | 14 | 25 | 0 | 614 |
| 2016 | 151 | 170 | 83 | 4 | 0 | 18 | 80 | 121 | 138 | 145 | 126 | 56 | 1090 |
| 2016 | 0 | 2 | 42 | 26 | 0 | 192 | 83 | 0 | 0 | 28 | 0 | 103 | 477 |
| 2015 | 242 | 226 | 231 | 165 | 221 | 168 | 144 | 63 | 166 | 149 | 159 | 154 | 2085 |
| 2015 | 0 | 3 | 0 | 0 | 12 | 64 | 0 | 0 | 25 | 12 | 12 | 0 | 129 |
| 2014 | 223 | 194 | 242 | 133 | 186 | 168 | 216 | 236 | 170 | 140 | 197 | 205 | 2311 |
| 2014 | 0 | 0 | 14 | 14 | 54 | 94 | 27 | 14 | 14 | 28 | 9 | 0 | 267 |
| 2013 | 237 | 218 | 256 | 148 | 159 | 163 | 221 | 230 | 195 | 103 | 186 | 203 | 2320 |
| 2013 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 40 | 13 | 53 |
| 2012 | 0 | 0 | 0 | 0 | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.6 |
| 2012 | 238 | 242 | 276 | 166 | 156 | 97 | 199 | 248 | 251 | 138 | 183 | 214 | 2408 |
| 2012 | 0 | 0 | 0 | 0 | 7 | 0 | 0 | 14 | 28 | 0 | 0 | 0 | 50 |
| 2011 | 242 | 242 | 224 | 129 | 208 | 193 | 247 | 247 | 146 | 196 | 191 | 209 | 2473 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 32 | 0 | 0 | 0 | 0 | 0 | 0 | 32 |
| 2010 | 248 | 220 | 244 | 148 | 196 | 200 | 151 | 193 | 153 | 189 | 184 | 202 | 2330 |
| 2009 | 227 | 221 | 196 | 134 | 181 | 160 | 204 | 251 | 204 | 148 | 193 | 175 | 2293 |
| 2008 | 183 | 186 | 222 | 113 | 26 | 128 | 184 | 180 | 158 | 84 | 180 | 182 | 1825 |
| 2007 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 9 | 9 |
|
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
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Tue 5th Jan
Jan 5
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Wed 6th Jan
Jan 6
|
|
-
|
8.9mi,
1:06:33 Running - General
Split Summary
=== 1) 1m - 7:19(7:19/m) 125cal 8.2/9.66mph 2) 1m - 7:19(7:19/m) 127cal 8.19/8.7mph 3) 1m - 7:23(7:23/m) 124cal 8.13/8.85mph 4) 0.75m - 5:29(7:19/m) 95cal 8.21/8.6mph 5) 0.25m - 1:49(7:20/m) 31cal 8.18/8.43mph 6) 1m - 7:33(7:33/m) 128cal 7.95/8.29mph 7) 1m - 7:31(7:31/m) 127cal 7.98/8.89mph 8) 1m - 7:29(7:29/m) 126cal 8.01/8.52mph 9) 1m - 7:35(7:35/m) 125cal 7.92/9.1mph 10) 0.92m - 7:07(7:44/m) 114cal 7.76/8.45mph  Add a comment |
2.4mi,
25:36 Running - Easy
with Grace 5mins run 30sec walk
Split Summary === 1) 0.5m - 5:00(9:57/m) 62cal 6.03/6.68mph 2) 0.03m - 31(17:54/m) 3cal 3.35/6.51mph 3) 0.47m - 5:01(10:36/m) 60cal 5.66/6.76mph 4) 0.03m - 30(15:45/m) 3cal 3.81/5.97mph 5) 0.49m - 5:00(10:18/m) 61cal 5.83/6.55mph 6) 0.02m - 31(20:41/m) 3cal 2.9/6.01mph 7) 0.49m - 4:59(10:06/m) 62cal 5.94/6.7mph 8) 0.03m - 30(17:26/m) 3cal 3.44/6.12mph 9) 0.36m - 3:35(9:56/m) 45cal 6.04/8.27mph Add a comment |
5.1mi,
41:05 Running - General
very icy
Split Summary === 1) 1m - 8:21(8:21/m) 118cal 7.18/9.62mph 2) 1m - 7:57(7:57/m) 121cal 7.54/7.97mph 3) 1m - 7:42(7:42/m) 127cal 7.79/8.25mph 4) 1m - 7:53(7:53/m) 127cal 7.62/8.25mph 5) 1m - 8:21(8:21/m) 119cal 7.19/7.81mph 6) 0.11m - 51(7:29/m) 13cal 8.02/7.83mph Add a comment |
6.3mi,
49:28 Running - General
Split Summary
=== 1) 1m - 8:32(8:32/m) 124cal 7.03/8.93mph 2) 1m - 8:03(8:03/m) 120cal 7.45/8.04mph 3) 1m - 7:35(7:35/m) 125cal 7.92/8.43mph 4) 1m - 7:36(7:36/m) 122cal 7.9/8.33mph 5) 1m - 7:28(7:28/m) 124cal 8.04/9.12mph 6) 1m - 7:43(7:43/m) 126cal 7.78/8.62mph 7) 0.31m - 2:32(8:15/m) 36cal 7.28/8.1mph Add a comment |
2.3mi,
26:14 Running - Easy
with grace and harrison. 5mins run 30sec walk
Split Summary === 1) 0.48m - 5:01(10:27/m) 59cal 5.74/6.28mph 2) 0.03m - 30(16:43/m) 4cal 3.59/5.78mph 3) 0.46m - 5:01(10:48/m) 59cal 5.55/7.2mph 4) 0.02m - 30(22:39/m) 2cal 2.65/5.89mph 5) 0.49m - 5:00(10:14/m) 61cal 5.86/6.24mph 6) 0.03m - 31(18:26/m) 3cal 3.25/5.78mph 7) 0.45m - 5:00(11:01/m) 57cal 5.44/6.24mph 8) 0.05m - 1:01(19:34/m) 5cal 3.07/5.22mph 9) 0.32m - 3:41(11:26/m) 41cal 5.25/6.01mph Add a comment |
8.6mi,
1:09:49 Running - Track Session
bramcote track. 1200-1000-800-600-400-200 with 400s recovery
Split Summary === 1) 1m - 8:58(8:58/m) 124cal 6.69/7.45mph 2) 0.98m - 8:06(8:15/m) 122cal 7.28/7.97mph 3) 0.81m - 4:45(5:50/m) 98cal 10.29/10.71mph 4) 0.27m - 2:55(10:56/m) 30cal 5.48/10.71mph 5) 0.67m - 3:48(5:40/m) 81cal 10.57/10.83mph 6) 0.26m - 3:17(12:25/m) 29cal 4.83/10.79mph 7) 0.53m - 2:59(5:39/m) 66cal 10.61/10.96mph 8) 0.26m - 3:16(12:30/m) 29cal 4.8/10.83mph 9) 0.39m - 2:10(5:30/m) 50cal 10.9/11.4mph 10) 0.27m - 3:12(11:51/m) 29cal 5.06/11.31mph 11) 0.27m - 1:22(5:07/m) 32cal 11.73/12.06mph 12) 0.26m - 3:23(12:53/m) 28cal 4.66/12.04mph 13) 0.13m - 38(4:55/m) 14cal 12.19/13.09mph 14) 1m - 8:45(8:45/m) 122cal 6.86/12.96mph 15) 1m - 8:05(8:05/m) 126cal 7.42/8.14mph 16) 0.45m - 4:09(9:15/m) 57cal 6.48/7.33mph Add a comment |
|
Thu 7th Jan
Jan 7
|
Fri 8th Jan
Jan 8
|
Sat 9th Jan
Jan 9
|
Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
|
|
2.2mi,
23:59 Running - Easy
with Harrison
Split Summary === 1) 0.45m - 5:01(11:04/m) 58cal 5.42/5.87mph 2) 0.03m - 31(18:29/m) 3cal 3.25/5.24mph 3) 0.49m - 4:58(10:05/m) 60cal 5.95/6.26mph 4) 0.03m - 32(15:54/m) 3cal 3.77/5.8mph 5) 0.49m - 5:00(10:13/m) 61cal 5.88/6.12mph 6) 0.03m - 30(17:19/m) 3cal 3.47/5.8mph 7) 0.5m - 4:59(10:00/m) 62cal 6/7.1mph 8) 0.03m - 30(18:53/m) 3cal 3.18/5.63mph 9) 0.18m - 1:59(10:45/m) 22cal 5.58/5.66mph Add a comment |
5.1mi,
37:46 Running - General
Split Summary
=== 1) 1m - 7:53(7:53/m) 122cal 7.62/9.83mph 2) 1m - 7:26(7:26/m) 128cal 8.08/9mph 3) 1m - 7:22(7:22/m) 125cal 8.14/8.56mph 4) 1m - 7:04(7:04/m) 126cal 8.48/8.91mph 5) 1m - 7:17(7:17/m) 123cal 8.25/9mph 6) 0.1m - 45(7:41/m) 12cal 7.82/8.16mph Add a comment |
2.6mi,
26:35 Running - Easy
Split Summary
=== 1) 0.6m - 6:01(9:58/m) 76cal 6.02/6.55mph 2) 0.02m - 31(20:34/m) 2cal 2.92/5.8mph 3) 0.58m - 6:00(10:20/m) 70cal 5.8/6.72mph 4) 0.03m - 30(16:14/m) 2cal 3.7/5.91mph 5) 0.59m - 6:00(10:07/m) 74cal 5.93/7.14mph 6) 0.02m - 30(22:45/m) 2cal 2.64/5.76mph 7) 0.7m - 7:04(10:09/m) 85cal 5.91/7.62mph Add a comment |
13.2mi,
1:43:53 Running - Long Run
Split Summary
=== 1) 1m - 8:03(8:03/m) 122cal 7.45/8.41mph 2) 1m - 8:01(8:01/m) 127cal 7.48/7.72mph 3) 1m - 7:49(7:49/m) 127cal 7.67/7.95mph 4) 1m - 7:53(7:53/m) 127cal 7.61/7.83mph 5) 1m - 8:04(8:04/m) 127cal 7.43/8.16mph 6) 1m - 7:46(7:46/m) 124cal 7.73/8.01mph 7) 1m - 7:49(7:49/m) 127cal 7.67/7.97mph 8) 1m - 7:49(7:49/m) 123cal 7.67/8.18mph 9) 1m - 8:04(8:04/m) 125cal 7.44/8.39mph 10) 1m - 7:43(7:43/m) 122cal 7.77/8.35mph 11) 1m - 7:38(7:38/m) 128cal 7.86/8.1mph 12) 1m - 7:43(7:43/m) 123cal 7.78/8.2mph 13) 1m - 7:52(7:52/m) 128cal 7.63/8.33mph 14) 0.21m - 1:38(7:36/m) 25cal 7.9/8.31mph Add a comment |
2.2mi,
22:58 Running - Easy
Split Summary
=== 1) 0.48m - 5:01(10:24/m) 137/147bpm 55cal 5.76/6.28mph 2) 0.03m - 30(18:15/m) 145/149bpm 6cal 3.29/5.68mph 3) 0.51m - 5:00(9:47/m) 145/154bpm 60cal 6.13/6.43mph 4) 0.03m - 30(16:49/m) 146/159bpm 6cal 3.57/6.41mph 5) 0.5m - 5:00(10:01/m) 156/178bpm 65cal 5.99/6.35mph 6) 0.03m - 29(14:50/m) 161/162bpm 7cal 4.04/5.97mph 7) 0.64m - 6:27(10:07/m) 166/183bpm 92cal 5.93/6.47mph Add a comment |
5.4mi,
40:19 Running - General
Split Summary
=== 1) 1m - 7:47(7:47/m) 167/186bpm 109cal 7.72/8.37mph 2) 1m - 7:17(7:17/m) 179/191bpm 109cal 8.24/8.95mph 3) 1m - 7:24(7:24/m) 183/189bpm 113cal 8.1/8.64mph 4) 1m - 7:32(7:32/m) 190/197bpm 120cal 7.96/8.27mph 5) 1m - 7:13(7:13/m) 191/204bpm 117cal 8.32/9.54mph 6) 0.44m - 3:06(7:03/m) 193/202bpm 50cal 8.51/9mph Add a comment |
8mi,
1:04:44 Running - Intervals
8x30sec hills then 2.34m tempo at brambote. Wet and hilly
Split Summary === 1) 1m - 9:30(9:30/m) 164/181bpm 127cal 6.31/8.77mph 2) 1m - 8:22(8:22/m) 173/197bpm 120cal 7.18/7.81mph 3) 0.14m - 1:12(8:35/m) 174/185bpm 17cal 6.99/7.47mph 4) 0.07m - 29(7:04/m) 160/165bpm 6cal 8.49/10.9mph 5) 0.08m - 52(10:57/m) 164/174bpm 11cal 5.48/10.71mph 6) 0.07m - 30(7:08/m) 174/176bpm 7cal 8.41/10.08mph 7) 0.08m - 52(10:27/m) 171/173bpm 11cal 5.74/9.83mph 8) 0.07m - 29(6:42/m) 174/175bpm 6cal 8.96/9.37mph 9) 0.09m - 49(9:09/m) 172/176bpm 11cal 6.55/9.37mph 10) 0.07m - 28(6:36/m) 176/180bpm 6cal 9.1/10.18mph 11) 0.08m - 49(10:07/m) 160/177bpm 9cal 5.93/9.81mph 12) 0.07m - 28(7:11/m) 171/172bpm 6cal 8.35/9.68mph 13) 0.09m - 53(9:59/m) 167/172bpm 11cal 6.01/9.68mph 14) 0.07m - 28(7:04/m) 162/164bpm 6cal 8.49/10.67mph 15) 0.08m - 54(10:46/m) 167/172bpm 11cal 5.57/10.04mph 16) 0.06m - 28(7:08/m) 170/172bpm 6cal 8.41/9.98mph 17) 0.08m - 56(11:24/m) 168/171bpm 12cal 5.26/10mph 18) 0.07m - 30(7:37/m) 172/174bpm 6cal 7.88/9.23mph 19) 1m - 6:17(6:17/m) 173/179bpm 88cal 9.55/10.04mph 20) 1m - 6:38(6:38/m) 166/183bpm 84cal 9.05/10.1mph 21) 0.36m - 2:21(6:31/m) 162/174bpm 27cal 9.2/9.06mph 22) 1m - 8:25(8:25/m) 160/181bpm 93cal 7.13/8.33mph 23) 1m - 8:46(8:46/m) 162/178bpm 102cal 6.85/7.62mph 24) 0.39m - 3:18(8:30/m) 168/178bpm 42cal 7.06/7.72mph Add a comment |
|
Thu 14th Jan
Jan 14
|
Fri 15th Jan
Jan 15
|
Sat 16th Jan
Jan 16
|
Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
|
Tue 19th Jan
Jan 19
|
Wed 20th Jan
Jan 20
|
|
3mi,
32:10 Running - Easy
Split Summary
=== 1) 0.61m - 6:00(9:52/m) 133/169bpm 61cal 6.08/6.35mph 2) 0.03m - 30(15:43/m) 126/142bpm 4cal 3.82/6.05mph 3) 0.62m - 6:01(9:38/m) 140/157bpm 64cal 6.23/6.72mph 4) 0.06m - 1:00(16:47/m) 140/152bpm 9cal 3.58/6.18mph 5) 0.62m - 5:59(9:39/m) 160/175bpm 76cal 6.22/6.66mph 6) 0.06m - 1:00(17:33/m) 160/168bpm 13cal 3.42/6.47mph 7) 0.54m - 6:00(11:08/m) 165/173bpm 79cal 5.39/6.3mph 8) 0.06m - 1:14(22:03/m) 161/170bpm 16cal 2.72/4.42mph 9) 0.4m - 4:25(11:01/m) 169/181bpm 57cal 5.45/5.68mph Add a comment |
13.1mi,
1:37:04 Running - Long Run
Split Summary
=== 1) 1m - 7:36(7:36/m) 134/142bpm 75cal 7.89/8.7mph 2) 1m - 7:34(7:34/m) 141/149bpm 79cal 7.94/9.06mph 3) 1m - 7:30(7:30/m) 149/175bpm 84cal 8/8.22mph 4) 1m - 7:26(7:26/m) 156/169bpm 91cal 8.08/8.97mph 5) 1m - 7:13(7:13/m) 168/184bpm 98cal 8.31/8.56mph 6) 1m - 7:25(7:25/m) 166/176bpm 95cal 8.08/8.77mph 7) 1m - 7:30(7:30/m) 152/170bpm 70cal 7.99/8.14mph 8) 1m - 7:32(7:32/m) 151/154bpm 66cal 7.96/8.29mph 9) 1m - 7:19(7:19/m) 153/178bpm 67cal 8.2/8.83mph 10) 1m - 7:10(7:10/m) 156/166bpm 72cal 8.38/9mph 11) 1m - 7:11(7:11/m) 156/165bpm 70cal 8.36/9.56mph 12) 1m - 7:24(7:24/m) 158/168bpm 76cal 8.1/9.33mph 13) 1m - 7:21(7:21/m) 152/161bpm 54cal 8.16/9.02mph 14) 0.12m - 52(7:30/m) 149/152bpm 4cal 8/9.23mph Add a comment |
3.1mi,
32:11 Running - Easy
Split Summary
=== 1) 1m - 9:57(9:57/m) 175/185bpm 148cal 6.03/7.39mph 2) 0m - 2(14:41/m) 176/176bpm 4.08/6.2mph 3) 0.05m - 1:01(19:11/m) 172/179bpm 15cal 3.13/6.2mph 4) 1m - 10:09(10:09/m) 179/185bpm 155cal 5.92/6.7mph 5) 0m - 1(14:24/m) 181/181bpm 4.17/5.91mph 6) 0.06m - 1:01(17:53/m) 177/183bpm 15cal 3.36/5.89mph 7) 1m - 9:59(9:59/m) 185/191bpm 159cal 6.01/6.37mph 8) 0m - 1(7:22/m) 190/190bpm 8.14/6.37mph Add a comment |
6.4mi,
52:21 Running - General
Split Summary
=== 1) 1m - 8:30(8:30/m) 171/183bpm 114cal 7.05/8.41mph 2) 1m - 8:01(8:01/m) 176/184bpm 111cal 7.49/7.93mph 3) 1m - 8:12(8:12/m) 182/192bpm 117cal 7.32/8.33mph 4) 1m - 8:08(8:08/m) 187/195bpm 120cal 7.37/8.2mph 5) 1m - 8:07(8:07/m) 189/204bpm 121cal 7.39/9.04mph 6) 1m - 8:06(8:06/m) 187/201bpm 118cal 7.41/8.01mph 7) 0.38m - 3:17(8:32/m) 193/202bpm 50cal 7.03/7.58mph Add a comment |
3mi,
24:48 Running - Easy
Split Summary
=== 1) 1m - 8:25(8:25/m) 164/173bpm 106cal 7.13/7.62mph 2) 1m - 7:42(7:42/m) 170/179bpm 101cal 7.79/12.08mph 3) 1m - 8:23(8:23/m) 177/190bpm 113cal 7.16/7.51mph 4) 0.03m - 17(8:51/m) 176/178bpm 4cal 6.78/6.93mph Add a comment |
7.5mi,
56:58 Running - General
Split Summary
=== 1) 1m - 8:04(8:04/m) 161/182bpm 102cal 7.43/8.47mph 2) 1m - 7:36(7:36/m) 167/172bpm 100cal 7.89/8.22mph 3) 1m - 7:39(7:39/m) 174/183bpm 103cal 7.84/8.81mph 4) 1m - 7:29(7:29/m) 176/196bpm 101cal 8.01/8.95mph 5) 1m - 7:20(7:20/m) 172/177bpm 96cal 8.17/8.43mph 6) 1m - 7:23(7:23/m) 172/177bpm 96cal 8.12/8.33mph 7) 1m - 7:44(7:44/m) 165/176bpm 91cal 7.76/8.31mph 8) 0.47m - 3:41(7:47/m) 169/178bpm 45cal 7.7/7.97mph Add a comment |
8.9mi,
1:17:10 Running - Hill Work
5x90sec 5x60sec 5x30sec at Forest Rec
Split Summary === 1) 1m - 8:50(8:50/m) 137/152bpm 90cal 6.8/8.31mph 2) 0.6m - 4:54(8:13/m) 146/175bpm 53cal 7.31/8.04mph 3) 0.21m - 1:34(7:32/m) 150/155bpm 18cal 7.96/10mph 4) 0.33m - 3:07(9:23/m) 155/162bpm 37cal 6.4/7.39mph 5) 0.21m - 1:35(7:29/m) 162/168bpm 20cal 8.02/8.81mph 6) 0.33m - 3:10(9:35/m) 159/168bpm 38cal 6.26/7.93mph 7) 0.21m - 1:32(7:19/m) 171/177bpm 21cal 8.21/8.95mph 8) 0.33m - 3:18(10:07/m) 165/175bpm 42cal 5.93/8.06mph 9) 0.22m - 1:31(7:01/m) 170/181bpm 20cal 8.55/9.18mph 10) 0.33m - 3:15(10:00/m) 170/178bpm 44cal 6/7.85mph 11) 0.21m - 1:32(7:11/m) 171/175bpm 20cal 8.36/8.81mph 12) 0.59m - 5:06(8:38/m) 169/176bpm 68cal 6.95/8.2mph 13) 0.16m - 1:03(6:25/m) 171/176bpm 14cal 9.36/8.95mph 14) 0.22m - 2:10(9:45/m) 173/178bpm 29cal 6.15/8.97mph 15) 0.17m - 59(5:51/m) 174/179bpm 13cal 10.25/10.67mph 16) 0.22m - 2:18(10:20/m) 168/174bpm 29cal 5.81/10.12mph 17) 0.16m - 1:00(6:05/m) 174/177bpm 13cal 9.86/10.33mph 18) 0.22m - 2:16(10:12/m) 173/176bpm 30cal 5.88/10.04mph 19) 0.17m - 1:00(5:58/m) 176/179bpm 13cal 10.06/10.14mph 20) 0.22m - 2:12(9:51/m) 178/186bpm 30cal 6.09/10.14mph 21) 0.17m - 1:00(5:56/m) 175/178bpm 13cal 10.1/10.42mph 22) 0.67m - 6:26(9:37/m) 169/185bpm 81cal 6.24/10.29mph 23) 0.07m - 30(6:43/m) 167/170bpm 6cal 8.94/11.52mph 24) 0.11m - 1:11(10:34/m) 164/169bpm 13cal 5.68/10.94mph 25) 0.07m - 29(6:35/m) 171/173bpm 6cal 9.11/11.54mph 26) 0.11m - 1:14(10:52/m) 164/170bpm 14cal 5.52/10.6mph 27) 0.08m - 29(6:14/m) 167/171bpm 6cal 9.62/11.27mph 28) 0.11m - 1:19(11:40/m) 162/166bpm 13cal 5.14/10.65mph 29) 0.08m - 29(6:01/m) 169/172bpm 6cal 9.99/11.35mph 30) 0.12m - 1:16(10:54/m) 163/171bpm 14cal 5.51/10.96mph 31) 0.08m - 29(5:56/m) 174/177bpm 6cal 10.11/11.59mph 32) 1m - 9:01(9:01/m) 161/177bpm 90cal 6.65/10.94mph 33) 0.11m - 58(8:50/m) 169/173bpm 12cal 6.79/7.16mph Add a comment |
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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Sun 24th Jan
Jan 24
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Mon 25th Jan
Jan 25
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Tue 26th Jan
Jan 26
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Wed 27th Jan
Jan 27
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2mi,
21:45 Running - Easy
Split Summary
=== 1) 1m - 10:36(10:36/m) 157/176bpm 131cal 5.66/7.18mph 2) 0.06m - 1:01(18:31/m) 157/164bpm 12cal 3.24/5.76mph 3) 0.95m - 10:07(10:36/m) 166/178bpm 133cal 5.66/6.35mph Add a comment |
2mi,
20:38 Running - Easy
Split Summary
=== 1) 0.5m - 5:01(9:57/m) 138/153bpm 51cal 6.03/6.49mph 2) 0.03m - 31(18:29/m) 126/128bpm 3cal 3.25/5.85mph 3) 0.52m - 4:59(9:38/m) 133/147bpm 44cal 6.23/6.97mph 4) 0.03m - 31(18:00/m) 132/141bpm 4cal 3.33/6.1mph 5) 0.5m - 4:59(9:54/m) 150/185bpm 54cal 6.06/6.7mph 6) 0.03m - 30(17:00/m) 153/162bpm 6cal 3.53/6.32mph 7) 0.41m - 4:08(10:01/m) 156/165bpm 49cal 5.99/6.91mph Add a comment
4mi,
30:03Running - General
Split Summary
=== 1) 1m - 8:12(8:12/m) 121/135bpm 61cal 7.32/8.66mph 2) 1m - 6:47(6:47/m) 122/136bpm 48cal 8.84/9.85mph 3) 1m - 6:39(6:39/m) 132/149bpm 55cal 9.03/9.75mph 4) 1m - 8:15(8:15/m) 134/152bpm 68cal 7.27/9.18mph 5) 0.02m - 10(7:29/m) 152/152bpm 1cal 8.01/7.33mph Add a comment |
2.9mi,
29:03 Running - Easy
Split Summary
=== 1) 1m - 10:01(10:01/m) 144/173bpm 108cal 5.99/7.49mph 2) 1m - 10:02(10:02/m) 153/163bpm 116cal 5.98/6.53mph 3) 0.89m - 9:01(10:08/m) 160/172bpm 110cal 5.92/8.33mph Add a comment |
13.1mi,
1:43:40 Running - Long Run
Split Summary
=== 1) 1m - 8:20(8:20/m) 156/170bpm 102cal 7.2/7.95mph 2) 1m - 8:03(8:03/m) 166/192bpm 105cal 7.45/7.78mph 3) 1m - 8:04(8:04/m) 170/179bpm 106cal 7.44/7.64mph 4) 1m - 7:50(7:50/m) 168/177bpm 100cal 7.66/8.35mph 5) 1m - 7:41(7:41/m) 162/171bpm 89cal 7.8/8.12mph 6) 1m - 7:59(7:59/m) 160/172bpm 87cal 7.52/7.97mph 7) 1m - 7:53(7:53/m) 157/164bpm 76cal 7.61/8.08mph 8) 1m - 7:37(7:37/m) 161/175bpm 82cal 7.87/8.16mph 9) 1m - 7:35(7:35/m) 163/170bpm 85cal 7.91/8.22mph 10) 1m - 7:47(7:47/m) 161/169bpm 80cal 7.72/7.99mph 11) 1m - 8:20(8:20/m) 161/170bpm 79cal 7.2/7.74mph 12) 1m - 7:49(7:49/m) 161/169bpm 69cal 7.68/8.5mph 13) 1m - 7:49(7:49/m) 168/181bpm 91cal 7.67/8.14mph 14) 0.11m - 53(8:03/m) 166/170bpm 9cal 7.45/7.93mph Add a comment |
2mi,
16:49 Running - General
Split Summary
=== 1) 1m - 8:28(8:28/m) 109/134bpm 51cal 7.09/9.06mph 2) 1m - 8:20(8:20/m) 108/132bpm 46cal 7.2/7.93mph 3) 0m - 2(7:08/m) 109/109bpm 8.4/6.85mph Add a comment |
5.6mi,
45:04 Running - General
Split Summary
=== 1) 1m - 8:15(8:15/m) 151/168bpm 100cal 7.28/7.95mph 2) 1m - 7:58(7:58/m) 162/169bpm 106cal 7.54/8.1mph 3) 1m - 8:08(8:08/m) 167/183bpm 110cal 7.38/7.87mph 4) 1m - 8:00(8:00/m) 176/186bpm 114cal 7.5/8.18mph 5) 1m - 7:54(7:54/m) 174/183bpm 110cal 7.59/7.97mph 6) 0.59m - 4:50(8:13/m) 172/178bpm 66cal 7.31/7.56mph Add a comment |
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