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MAD Superman M40

About

Race Times

All Races

Mileage

Training

Blog

Redhill Road Runners

Races
267
Miles
25490
Miles
1
Miles
1739
WAVA
75.38%
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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This user has collected 139 badges.

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2020 Targets

BIKE
150
RUN
2000

Set your targets for 2020

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	128	160	162	149	173	133	142	118	90	0	0	0	1255
2020	0	0	0	0	13	0	0	0	0	0	0	0	13
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

Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30	Mon 31st Aug Aug 31
-	7.3mi, 58:56 Running - Track Session Bramcote track with everyone. 800-700-600-500-400-300-200-100 Split Summary === 1) 1m - 8:41(8:41/m) 151/173bpm 105cal 6.91/7.2mph 2) 1m - 8:23(8:23/m) 166/182bpm 116cal 7.15/7.85mph 3) 0.13m - 1:08(8:47/m) 150/166bpm 12cal 6.83/7.81mph 4) 0.53m - 2:55(5:29/m) 164/170bpm 38cal 10.95/11.23mph 5) 0.26m - 2:51(10:47/m) 175/194bpm 40cal 5.57/11.04mph 6) 0.46m - 2:25(5:13/m) 177/181bpm 35cal 11.5/11.86mph 7) 0.27m - 2:54(10:49/m) 173/183bpm 41cal 5.55/11.81mph 8) 0.41m - 2:07(5:10/m) 177/181bpm 30cal 11.6/11.75mph 9) 0.2m - 2:25(12:07/m) 173/188bpm 34cal 4.95/11.77mph 10) 0.34m - 1:44(5:10/m) 181/185bpm 25cal 11.63/11.69mph 11) 0.2m - 2:17(11:36/m) 183/196bpm 34cal 5.17/11.61mph 12) 0.27m - 1:19(4:55/m) 182/187bpm 20cal 12.2/12.21mph 13) 0.13m - 1:52(13:58/m) 175/190bpm 25cal 4.29/12.15mph 14) 0.2m - 58(4:49/m) 183/190bpm 14cal 12.47/12.38mph 15) 0.13m - 1:47(13:24/m) 176/194bpm 25cal 4.48/12.38mph 16) 0.14m - 41(4:42/m) 181/186bpm 10cal 12.78/12.54mph 17) 0.07m - 1:03(14:26/m) 184/190bpm 15cal 4.16/12.54mph 18) 0.06m - 17(5:13/m) 179/186bpm 4cal 11.49/13.02mph 19) 1m - 9:17(9:17/m) 178/195bpm 131cal 6.46/12.98mph 20) 0.44m - 3:50(8:43/m) 180/185bpm 56cal 6.89/7.68mph Add a comment	-	5.1mi, 41:26 Running - Recovery Run Split Summary === 1) 1m - 8:29(8:29/m) 144/170bpm 97cal 7.07/7.78mph 2) 1m - 8:09(8:09/m) 157/169bpm 105cal 7.36/7.72mph 3) 1m - 8:01(8:01/m) 170/183bpm 112cal 7.48/7.83mph 4) 1m - 7:57(7:57/m) 173/183bpm 111cal 7.54/7.95mph 5) 1m - 8:09(8:09/m) 161/185bpm 99cal 7.36/8.01mph 6) 0.08m - 40(8:17/m) 167/172bpm 8cal 7.24/7.26mph Add a comment	10mi, 1:15:27 Running - Long Run Split Summary === 1) 1m - 7:56(7:56/m) 126/140bpm 70cal 7.57/7.7mph 2) 1m - 7:39(7:39/m) 136/144bpm 75cal 7.84/8.06mph 3) 1m - 7:46(7:46/m) 144/176bpm 82cal 7.72/8.14mph 4) 1m - 7:39(7:39/m) 167/176bpm 107cal 7.85/8.31mph 5) 1m - 7:43(7:43/m) 168/176bpm 107cal 7.78/8.72mph 6) 1m - 7:14(7:14/m) 173/180bpm 103cal 8.29/8.87mph 7) 1m - 7:27(7:27/m) 174/179bpm 106cal 8.06/8.5mph 8) 1m - 7:09(7:09/m) 180/187bpm 106cal 8.38/9mph 9) 1m - 7:02(7:02/m) 181/187bpm 105cal 8.54/9.31mph 10) 1m - 7:12(7:12/m) 179/187bpm 105cal 8.33/8.5mph 11) 0.04m - 41(18:37/m) 145/187bpm 4cal 3.22/8.47mph Add a comment	-	6.5mi, 54:26 Running - Track Session Berry hill 200 400 600 1000 600 400 200 in 39 1:21 2:06 3:36 2:09 1:21 38 Split Summary === 1) 1m - 9:21(9:21/m) 141/150bpm 105cal 6.41/7.45mph 2) 0.71m - 6:06(8:33/m) 156/181bpm 78cal 7.02/7.26mph 3) 0.13m - 39(4:54/m) 165/170bpm 9cal 12.22/12.17mph 4) 0.13m - 1:23(10:28/m) 159/163bpm 18cal 5.73/12.19mph 5) 0.27m - 1:21(5:00/m) 167/171bpm 18cal 12.01/12.31mph 6) 0.27m - 3:12(11:58/m) 151/171bpm 35cal 5.02/12.27mph 7) 0.41m - 2:06(5:08/m) 163/166bpm 28cal 11.68/12.06mph 8) 0.26m - 3:18(12:35/m) 151/170bpm 35cal 4.77/12.02mph 9) 0.68m - 3:36(5:18/m) 166/178bpm 50cal 11.33/12.61mph 10) 0.27m - 3:35(13:15/m) 156/178bpm 41cal 4.53/12.73mph 11) 0.41m - 2:09(5:16/m) 167/172bpm 29cal 11.41/11.86mph 12) 0.26m - 2:56(11:07/m) 158/172bpm 34cal 5.4/11.4mph 13) 0.27m - 1:21(4:53/m) 169/172bpm 19cal 12.27/12.65mph 14) 0.14m - 2:11(15:51/m) 153/177bpm 21cal 3.78/12.21mph 15) 0.14m - 38(4:40/m) 155/161bpm 6cal 12.85/13.05mph 16) 1m - 9:25(9:25/m) 175/191bpm 136cal 6.38/12.77mph 17) 0.13m - 1:10(8:54/m) 174/184bpm 17cal 6.74/6.85mph Add a comment
Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7
-	9mi, 1:11:34 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 158/172bpm 105cal 7.6/9.04mph 2) 1m - 7:42(7:42/m) 165/174bpm 108cal 7.79/8.14mph 3) 1m - 7:49(7:49/m) 171/181bpm 112cal 7.68/8.85mph 4) 1m - 8:07(8:07/m) 172/180bpm 117cal 7.39/8.22mph 5) 1m - 8:12(8:12/m) 166/179bpm 109cal 7.31/8.37mph 6) 1m - 7:35(7:35/m) 162/182bpm 93cal 7.9/8.64mph 7) 1m - 8:11(8:11/m) 165/173bpm 104cal 7.33/8.22mph 8) 1m - 7:58(7:58/m) 161/177bpm 87cal 7.54/7.99mph 9) 1m - 8:00(8:00/m) 161/173bpm 86cal 7.51/7.91mph 10) 0.01m - 6(6:14/m) 155/156bpm 9.63/7.81mph Add a comment	-	6mi, 48:02 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 139/169bpm 89cal 7.45/7.97mph 2) 1m - 8:06(8:06/m) 148/162bpm 96cal 7.4/7.87mph 3) 1m - 7:57(7:57/m) 159/169bpm 106cal 7.55/7.97mph 4) 1m - 8:04(8:04/m) 164/172bpm 112cal 7.44/7.83mph 5) 1m - 7:54(7:54/m) 167/183bpm 110cal 7.59/7.87mph 6) 1m - 7:53(7:53/m) 164/177bpm 103cal 7.61/8.52mph 7) 0.01m - 3(5:50/m) 161/162bpm 10.29/8.56mph Add a comment	11mi, 1:25:59 Running - Long Run Split Summary === 1) 1m - 7:57(7:57/m) 156/170bpm 107cal 7.54/8.12mph 2) 1m - 8:03(8:03/m) 163/174bpm 114cal 7.46/8.06mph 3) 1m - 7:58(7:58/m) 169/187bpm 115cal 7.53/8.64mph 4) 1m - 7:33(7:33/m) 177/184bpm 114cal 7.95/8.25mph 5) 1m - 7:38(7:38/m) 165/178bpm 103cal 7.86/8.25mph 6) 1m - 7:35(7:35/m) 164/175bpm 98cal 7.91/8.16mph 7) 1m - 8:10(8:10/m) 172/184bpm 116cal 7.35/7.81mph 8) 1m - 8:13(8:13/m) 171/179bpm 116cal 7.3/8.04mph 9) 1m - 7:35(7:35/m) 172/178bpm 107cal 7.91/8.45mph 10) 1m - 7:22(7:22/m) 166/181bpm 82cal 8.14/9.41mph 11) 1m - 7:53(7:53/m) 164/170bpm 84cal 7.61/8.62mph 12) 0m - 2(7:29/m) 166/166bpm 8.02/7.14mph Add a comment	-	6.4mi, 56:57 Running - Track Session Bramcote track 2x800 in 2:48 2:45 2x400 in 1:18 1:18 2x200 in 37 34 Split Summary === 1) 1m - 8:31(8:31/m) 132/170bpm 87cal 7.04/7.58mph 2) 0.99m - 8:15(8:18/m) 154/183bpm 107cal 7.23/7.99mph 3) 0.54m - 2:48(5:10/m) 156/159bpm 36cal 11.62/12.17mph 4) 0.27m - 3:50(14:25/m) 144/161bpm 37cal 4.16/11.98mph 5) 0.54m - 2:45(5:07/m) 159/165bpm 37cal 11.72/11.81mph 6) 0.26m - 3:55(14:50/m) 145/164bpm 38cal 4.04/11.77mph 7) 0.27m - 1:18(4:51/m) 164/167bpm 18cal 12.35/12.25mph 8) 0.27m - 3:49(14:10/m) 143/167bpm 34cal 4.23/12.23mph 9) 0.26m - 1:18(4:56/m) 168/171bpm 18cal 12.16/12.38mph 10) 0.26m - 3:59(15:05/m) 139/170bpm 30cal 3.98/12.31mph 11) 0.13m - 37(4:37/m) 177/191bpm 9cal 13/13.3mph 12) 0.27m - 3:53(14:23/m) 154/180bpm 43cal 4.17/13.23mph 13) 0.12m - 34(4:39/m) 169/174bpm 8cal 12.89/13.9mph 14) 1m - 9:39(9:39/m) 167/184bpm 132cal 6.22/13.8mph 15) 0.19m - 1:44(9:15/m) 166/174bpm 24cal 6.48/7.08mph Add a comment
Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14
-	2.5mi, 23:01 Running - General Split Summary === 1) 1m - 10:06(10:06/m) 151/167bpm 132cal 5.94/6.64mph 2) 1m - 8:53(8:53/m) 153/160bpm 114cal 6.76/7.43mph 3) 0.45m - 4:02(8:59/m) 154/160bpm 51cal 6.68/6.99mph Add a comment 3.2mi, 20:58 Running - Tempo club intervals - bestwood parkrun route Split Summary === 1) 1m - 6:51(6:51/m) 156/179bpm 92cal 8.76/10.44mph 2) 1m - 7:04(7:04/m) 166/172bpm 103cal 8.49/10.21mph 3) 1m - 6:15(6:15/m) 168/172bpm 91cal 9.6/10.48mph 4) 0.15m - 48(5:24/m) 168/171bpm 11cal 11.1/11.1mph Add a comment 2.5mi, 21:51 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 143/167bpm 107cal 6.66/7.26mph 2) 1m - 9:03(9:03/m) 156/170bpm 121cal 6.63/7.37mph 3) 0.47m - 3:48(8:03/m) 162/169bpm 53cal 7.46/8.1mph Add a comment	-	5.2mi, 42:27 Running - Recovery Run Split Summary === 1) 1m - 8:34(8:34/m) 154/175bpm 114cal 7/8.25mph 2) 1m - 8:11(8:11/m) 165/179bpm 117cal 7.33/7.91mph 3) 1m - 8:09(8:09/m) 168/175bpm 118cal 7.36/8.35mph 4) 1m - 8:16(8:16/m) 170/188bpm 120cal 7.26/7.41mph 5) 1m - 8:03(8:03/m) 174/187bpm 119cal 7.45/8.12mph 6) 0.16m - 1:13(7:30/m) 180/194bpm 18cal 8/8.01mph Add a comment	12mi, 1:32:47 Running - Long Run Split Summary === 1) 1m - 7:39(7:39/m) 167/177bpm 108cal 7.85/9.04mph 2) 1m - 7:35(7:35/m) 169/182bpm 110cal 7.92/8.58mph 3) 1m - 7:32(7:32/m) 170/178bpm 109cal 7.96/8.37mph 4) 1m - 7:37(7:37/m) 171/184bpm 110cal 7.88/8.25mph 5) 1m - 7:42(7:42/m) 164/174bpm 102cal 7.8/9mph 6) 1m - 7:48(7:48/m) 168/178bpm 107cal 7.69/8.45mph 7) 1m - 7:36(7:36/m) 171/192bpm 104cal 7.89/8.41mph 8) 1m - 8:03(8:03/m) 173/184bpm 109cal 7.45/8.5mph 9) 1m - 7:59(7:59/m) 166/171bpm 98cal 7.52/9.77mph 10) 1m - 7:38(7:38/m) 166/173bpm 90cal 7.85/8.62mph 11) 1m - 7:52(7:52/m) 166/177bpm 90cal 7.62/8.81mph 12) 1m - 7:32(7:32/m) 164/170bpm 75cal 7.97/9.16mph 13) 0.03m - 13(7:38/m) 166/169bpm 2cal 7.87/7.93mph Add a comment	-	6.8mi, 54:40 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 161/173bpm 120cal 7.02/7.89mph 2) 1m - 7:46(7:46/m) 173/184bpm 116cal 7.72/8.08mph 3) 1m - 7:48(7:48/m) 181/189bpm 121cal 7.69/8.01mph 4) 1m - 8:05(8:05/m) 182/199bpm 127cal 7.42/8.29mph 5) 1m - 7:55(7:55/m) 188/200bpm 128cal 7.58/8.14mph 6) 1m - 7:59(7:59/m) 189/195bpm 130cal 7.52/7.95mph 7) 0.83m - 6:35(7:56/m) 183/192bpm 101cal 7.56/8.31mph Add a comment
Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21
-	7.6mi, 1:07:51 Running - Intervals club intervals 5x0.5m around the winding house in 2:55 2:53 2:51 2:53 2:54 Split Summary === 1) 1m - 8:36(8:36/m) 167/181bpm 120cal 6.97/7.51mph 2) 1m - 8:22(8:22/m) 166/178bpm 116cal 7.17/7.43mph 3) 0.49m - 3:48(7:45/m) 168/171bpm 53cal 7.74/8.18mph 4) 0.49m - 2:55(5:56/m) 160/177bpm 35cal 10.12/10.85mph 5) 0.05m - 2:34(50:53/m) 145/165bpm 22cal 1.18/10.85mph 6) 0.49m - 2:53(5:51/m) 169/181bpm 38cal 10.25/10.92mph 7) 0.05m - 2:20(45:07/m) 165/206bpm 29cal 1.33/10.92mph 8) 0.48m - 2:51(5:54/m) 170/187bpm 37cal 10.18/11.21mph 9) 0.07m - 2:21(35:21/m) 159/178bpm 26cal 1.7/11.15mph 10) 0.49m - 2:53(5:50/m) 171/187bpm 38cal 10.28/10.35mph 11) 0.05m - 2:22(45:33/m) 153/177bpm 20cal 1.32/10.37mph 12) 0.49m - 2:54(5:54/m) 172/185bpm 38cal 10.16/10.46mph 13) 1m - 9:52(9:52/m) 179/204bpm 144cal 6.08/10.37mph 14) 1m - 9:00(9:00/m) 179/187bpm 130cal 6.66/7.39mph 15) 0.46m - 4:09(9:03/m) 166/175bpm 48cal 6.63/7.06mph Add a comment	-	5mi, 40:34 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 142/154bpm 94cal 7.21/8.83mph 2) 1m - 7:38(7:38/m) 143/150bpm 83cal 7.86/8.1mph 3) 1m - 7:59(7:59/m) 150/158bpm 93cal 7.51/7.95mph 4) 1m - 8:36(8:36/m) 151/161bpm 98cal 6.98/7.97mph 5) 1m - 8:00(8:00/m) 161/184bpm 103cal 7.5/8.14mph Add a comment	-	13.2mi, 1:41:25 Running - Long Run Split Summary === 1) 1m - 7:57(7:57/m) 137/149bpm 86cal 7.55/8.14mph 2) 1m - 7:27(7:27/m) 135/149bpm 73cal 8.05/8.47mph 3) 1m - 7:27(7:27/m) 133/166bpm 65cal 8.05/8.31mph 4) 1m - 7:29(7:29/m) 162/169bpm 104cal 8.01/8.33mph 5) 1m - 7:45(7:45/m) 161/166bpm 103cal 7.75/8.62mph 6) 1m - 7:30(7:30/m) 163/175bpm 99cal 8/8.27mph 7) 1m - 7:43(7:43/m) 164/169bpm 105cal 7.77/7.91mph 8) 1m - 7:42(7:42/m) 163/183bpm 96cal 7.8/9.27mph 9) 1m - 7:50(7:50/m) 167/182bpm 104cal 7.67/8.04mph 10) 1m - 7:51(7:51/m) 161/177bpm 90cal 7.65/8.22mph 11) 1m - 7:48(7:48/m) 153/166bpm 61cal 7.7/8.14mph 12) 1m - 7:45(7:45/m) 155/161bpm 64cal 7.75/8.31mph 13) 1m - 7:44(7:44/m) 152/160bpm 52cal 7.75/8.06mph 14) 0.19m - 1:27(7:41/m) 156/169bpm 11cal 7.8/7.85mph Add a comment	-

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	74.99							17:04 73.21	16:42 74.99
5km	4	17:19 5:34/mi	75.38								17:42 73.27	17:46 73.21	17:19 75.38				19:19 69.05
5.9km	1	21:30 5:55/mi	70.41							21:30 70.41
4mi	1	24:39 6:10/mi	70.64																24:39 70.64
4.1mi	1	38:53 9:26/mi	46.50															38:53 46.50
4.9mi	8	28:19 5:47/mi	74.26							28:53 72.38	28:19 73.90	29:19 71.51	28:32 73.65	28:36 74.26			31:18 68.29	29:36 72.64	30:22 71.29
5mi	30	29:04 5:49/mi	73.39						29:54 71.32	29:10 73.14	29:04 73.39	29:25 72.59	29:53 71.68	30:22 71.36	29:59 72.28		33:07 65.51	31:18 70.10	30:54 71.49
5.1mi	5	30:44 6:02/mi	71.17											30:44 71.17	32:29 68.05		35:48 61.81	32:45 67.93
5.3mi	1	41:37 7:48/mi	55.80													41:37 55.80
5.5mi	9	33:03 6:01/mi	71.00							33:03 71.00	33:11 70.79	36:59 63.63	36:53 63.80
5.7mi	3	47:31 8:20/mi	51.66										47:31 51.66			49:02 51.32
5.7mi	1	37:04 6:29/mi	68.13												37:04 68.13
5.8mi	1	34:28 6:00/mi	71.97										34:28 71.97
5.9mi	10	34:27 5:50/mi	74.27					36:45 69.03		37:43 67.26	34:33 73.45	34:34 73.42	34:27 73.89	34:53 74.27		40:30 64.70	39:22 65.61
6mi	6	38:07 6:21/mi	68.91						38:26 67.12	38:08 67.65								38:07 68.91
10km	52	35:43 5:45/mi	74.80	42:12 63.31	45:22 58.89	40:17 66.32	39:42 67.30	38:05 70.15	37:56 70.43	35:43 74.80	36:40 72.89	36:37 73.08	36:53 72.55	37:29 72.80	36:58 74.21		39:26 68.98	41:59 64.79	38:25 71.64
12.1km	1	51:50 6:53/mi	63.14									51:50 63.14
10mi	8	1:02:16 6:14/mi	71.35					1:05:30 67.18	1:03:32 69.25	1:06:26 66.23	1:02:40 70.21	1:02:39 70.23	1:02:16 70.79	1:02:42 71.35			1:08:20 65.30
13.1mi	56	1:19:07 6:02/mi	73.81	1:42:43 56.84	1:38:46 59.11	1:30:22 64.61	1:27:53 66.43	1:25:54 67.97	1:23:23 70.02	1:20:59 72.09	1:21:34 71.58	1:19:07 73.81	1:21:27 71.76	1:20:31 72.59	1:22:53 71.99	1:23:36 71.37	1:32:13 64.07	1:24:52 69.93	1:23:40 70.94
15mi	4	1:38:47 6:35/mi	67.67		1:57:32 56.88	1:52:45 59.29	1:47:51 61.99		1:38:47 67.67
25km	1	2:23:45 9:15/mi	48.96															2:23:45 48.96
16.5mi	1	1:54:42 6:58/mi	66.31															1:54:42 66.31
30km	6	2:04:41 6:41/mi	68.31		2:29:00 57.16	2:24:08 59.09		2:11:19 64.86			2:04:41 68.31		2:20:37 60.63	2:24:05 59.94
20mi	5	2:12:26 6:37/mi	69.00		2:46:01 55.04	2:31:48 60.19		2:19:10 65.66	2:14:26 67.97	2:12:26 69.00
20.7mi	1	2:29:42 7:14/mi	64.22															2:29:42 64.22
26mi	3	3:25:17 7:54/mi	60.39											3:46:56 53.82	3:25:17 60.39				3:36:08 57.39
26.2mi	23	2:49:05 6:27/mi	72.73		3:50:36 53.32	3:33:26 57.61	3:19:47 61.54	3:04:51 66.51	2:56:57 69.48	2:55:07 70.21	2:57:24 69.31	2:52:19 71.35	2:49:05 72.73	2:50:05 72.37	2:57:02 70.56			3:03:28 68.13	3:08:31 66.30
27mi	1	4:41:56 10:27/mi	44.94								4:41:56 44.94
29.3mi	1	3:27:54 7:06/mi	67.82								3:27:54 67.82
50km	1	4:04:14 7:52/mi	61.21								4:04:14 61.21
32mi	2	4:26:42 8:20/mi	57.74								4:26:42 57.74		4:42:00 54.61
40mi	1	11:23:02 17:05/mi	28.80																11:23:02 28.80
100km	1	11:03:05 10:40/mi	44.68												11:03:05 44.68

2020	Distance	Date	Result	WAVA
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	70.64%
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	69.05%
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	65.88%
Robin Hood Half Marathon	13.1mi	25 Sep	1:33:20	64.23%
Newark Half Marathon	13.1mi	14 Aug	1:40:38	59.57%
Notts AAA Summer League 5 - Teversal	5.9mi	3 Aug	40:30	64.70%
Wolf's Pit Fell Race	5.7mi	20 Mar	49:02	51.32%
Retford Half Marathon	13.1mi	13 Mar	1:23:36	71.37%
English National XC Champs - Senior Men	12km	27 Feb	56:51	58.23%
East Midlands Cross Country - Trent Meadows	5mi	21 Feb	37:32	58.04%
East Midlands Cross Country - Colwick Woods	5mi	14 Feb	36:59	58.91%
East Midlands Cross Country - Bramcote Park	5.33mi	17 Jan	41:37	55.80%
Nottinghamshire & Derbyshire XC Champs	10km	9 Jan	43:00	63.79%
2015	Distance	Date	Result	WAVA
Bolsover 10k	10km	13 Dec	36:58	74.21%
East Midlands Cross Country - Holme Pierrepont	5mi	29 Nov	31:26	69.31%
Worksop Half Marathon	13.1mi	25 Oct	1:22:53	71.99%
Robin Hood Half Marathon	13.1mi	27 Sep	1:24:25	70.68%
Race To The Stones	100km	11 Jul	11:03:05	44.68%
Notts AAA Summer League 3 - Redhill	5.72mi	17 Jun	37:04	68.13%
Edinburgh Marathon	26.2mi	31 May	2:57:02	70.56%
Notts AAA Summer League 2 - Holme Pierrepont	5mi	6 May	29:59	72.28%
Notts AAA Summer League 1 - Hexgreave Hall	5.1mi	22 Apr	32:29	68.05%
Gedling Country Park 10k	10km	29 Mar	39:15	69.52%
Belvoir Challenge 26	26mi	28 Feb	3:25:17	60.39%
East Midlands Cross Country - Colwick Woods	5mi	15 Feb	32:23	66.92%
Nottinghamshire & Derbyshire XC Champs	10km	3 Jan	32:42	83.45%
2014	Distance	Date	Result	WAVA
Heanor 10K Pudding Run	10km	23 Nov	37:29	72.80%
East Midlands Cross Country - Holme Pierrepont	5mi	2 Nov	34:58	61.97%
Worksop Half Marathon	13.1mi	26 Oct	1:22:26	72.12%
Robin Hood Marathon	26.2mi	28 Sep	3:01:34	67.90%
Belper Rugby Rover	30km	17 Aug	2:24:05	59.94%
Notts AAA Summer League race 5 - Teversal	5.9mi	13 Aug	34:53	74.27%
Heckington 10	10mi	26 Jul	1:02:42	71.35%
Notts AAA Summer League race 4 - Worksop	4.9mi	16 Jul	28:36	74.26%
Coombe Abbey Running Festival half marathon	13.1mi	29 Jun	1:27:54	67.64%
Notts AAA Summer League race 3 Redhill	5mi	11 Jun	30:22	71.36%
Ramathon	13.1mi	8 Jun	1:26:21	67.80%
Intercounties Fell Race	12.7km	18 May	1:09:49	49.93%
Notts AAA Summer League 2 - Holme Pierrepont	5mi	7 May	30:27	70.84%
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	75.38%
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	73.21%
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	73.27%
Newstead Abbey Dash	3mi	26 Aug	16:42	74.99%
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	70.41%
Robin Hood Marathon	26.2mi	12 Sep	3:05:30	66.28%
Newsted Abbey Dash	3mi	27 Aug	17:04	73.21%
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%

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