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karl MS

About

Race Times

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Mileage

Training

Blog

Royston Runners, Meridian Triathlon Club

Races
83
Miles
7430
Miles
16
Miles
394
400m
1:14
Mile
7:01
5k
21:20
5M
38:30
10k
46:00
10M
1:22:00
Half
1:40:35
20M
2:45:00
Mara
3:55:00

About Me

hi my name is karl i 31 year old i from royston but now live in Melbourne
been runing for club called royston runner for many years greet club done lot of race and 3 Marathon my pb for marathon is 3hr 55mins. this year is going be year where i going really try and move up in running and get in shape and run some good times
My goals for next 3 month till end of 2013 is to get my 5k time down to 25 mins

Current Status

2019
To walk 1000 miles in 2019 need to get 21 miles week to hit the goal by end of year

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2021 Targets

RUN
700
WALK
1000

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	13	0	0	0	0	0	0	0	0	0	0	0	13
2020	45	13	54	28	5	18	35	50	59	59	4	37	408
2020	0	0	0	0	0	0	0	31	0	0	0	0	31
2019	20	0	23	0	0	0	0	5	30	0	0	12	90
2018	0	36	58	39	44	27	33	20	0	23	6	31	318
2018	0	0	0	0	5	48	5	0	0	0	0	0	57
2017	61	64	31	50	27	28	23	55	17	18	0	0	374
2017	10	0	0	0	0	0	0	0	0	0	0	0	10
2016	37	19	54	10	31	10	26	41	6	21	8	9	272
2016	0	0	0	0	22	0	1	0	0	0	0	0	23
2015	3	29	38	41	10	5	13	19	24	52	58	37	328
2015	0	0	0	0	0	67	9	0	0	0	0	0	75
2014	43	6	25	48	20	3	8	0	0	20	41	22	237
2014	0	12	15	16	51	0	0	0	0	0	0	0	94
2013	0	0	0	0	0	0	0.6	0	0	0	0	0	0.6
2013	27	31	1	44	34	18	39	13	15	42	27	33	325
2013	5	0	0	0	0	0	0	0	0	0	0	0	5
2012	0	0	0	0	0	2.7	0	0	0	0	0	0	2.7
2012	25	8	11	14	10	8	4	13	16	0	0	0	110
2012	6	0	0	0	0	0	6	46	0	0	0	0	58
2011	19	27	38	8	32	22	15	44	34	36	7	14	296
2011	0	0	0	0	0	0	0	23	0	0	0	0	23
2010	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2010	16	25	33	13	17	0	0	0	0	13	0	0	117
2009	1.4	1.8	0.6	0	0	0	0	0.6	0	0	0	0	4.4
2009	34	9	61	34	27	48	11	49	30	38	26	21	389
2009	0	4	4	0	0	0	0	0	0	0	0	0	7
2008	0	0.6	0	0	0	0	0	0.6	0	0	0	0	1.2
2008	119	127	135	130	104	86	117	90	125	92	69	33	1226
2007	0	0	0.8	0	0	3.5	0	0	0.9	0	0	0	5.3
2007	173	156	114	107	70	20	129	112	73	123	99	97	1274
2007	0	0	0	0	0	0	0	0	0	10	0	0	10
2006	0	1.2	0	0	0	0	0	0	0	0	0	0	1.2
2006	117	85	87	83	99	144	135	213	89	111	112	122	1397
2005	90	58	10	0	0	0	0	43	26	24	0	5	257

Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30
-	-	-	-	-	-	-
Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6
-	1.1mi, 16:52 Cross-Training - Walking Split Summary === 1) 1m - 15:30(15:30/m) 95/108bpm 119/140rpm 2) 0.09m - 1:22(15:21/m) 100/103bpm 112/120rpm Add a comment 1.1mi, 15:35 Cross-Training - Walking Split Summary === 1) 1m - 13:55(13:55/m) 110/126bpm 122/140rpm 2) 0.08m - 1:40(19:47/m) 115/118bpm 121/134rpm Add a comment	2.9mi, 1:17:53 Cross-Training - Walking Split Summary === 1) 1m - 27:55(27:55/m) 93/101bpm 105/114rpm 2) 1m - 25:27(25:27/m) 93/110bpm 114/178rpm 3) 0.94m - 24:31(26:00/m) 89/99bpm 99/136rpm Add a comment 7.2mi, 1:05:24 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 157/163bpm 162/180rpm 2) 1m - 8:56(8:56/m) 165/171bpm 155/174rpm 3) 1m - 9:15(9:15/m) 163/170bpm 158/174rpm 4) 1m - 9:04(9:04/m) 168/172bpm 155/182rpm 5) 1m - 9:27(9:27/m) 177/185bpm 154/176rpm 6) 1m - 9:08(9:08/m) 176/177bpm 156/180rpm 7) 1m - 9:18(9:18/m) 172/173bpm 155/176rpm 8) 0.18m - 1:57(10:53/m) 168/168bpm 142/176rpm Add a comment	4mi, 1:13:36 Cross-Training - Walking Split Summary === 1) 1m - 17:22(17:22/m) 93/122bpm 113/124rpm 2) 1m - 17:22(17:22/m) 94/106bpm 112/130rpm 3) 1m - 18:40(18:40/m) 88/95bpm 102/120rpm 4) 1m - 18:38(18:38/m) 91/97bpm 104/122rpm 5) 0.03m - 1:34(45:57/m) 91/95bpm 95/106rpm Add a comment	0.6mi, 17:39 Cross-Training - Walking Split Summary === 1) 0.56m - 17:39(31:31/m) 99/127bpm 115/130rpm Add a comment 1.3mi, 25:43 Cross-Training - Walking Split Summary === 1) 1m - 17:32(17:32/m) 94/106bpm 114/132rpm 2) 0.34m - 8:11(23:59/m) 86/91bpm 96/108rpm Add a comment 1.1mi, 17:27 Cross-Training - Walking Split Summary === 1) 1m - 15:42(15:42/m) 103/117bpm 120/134rpm 2) 0.1m - 1:45(17:28/m) 106/109bpm 105/122rpm Add a comment 1.2mi, 17:43 Cross-Training - Walking Split Summary === 1) 1m - 14:40(14:40/m) 113/126bpm 124/138rpm 2) 0.24m - 3:03(12:37/m) 124/133bpm 127/138rpm Add a comment	0.5mi, 11:13 Cross-Training - Walking Split Summary === 1) 0.49m - 11:13(22:59/m) 89/104bpm 106/126rpm Add a comment 2.6mi, 43:09 Cross-Training - Walking Split Summary === 1) 1m - 15:09(15:09/m) 107/119bpm 125/140rpm 2) 1m - 19:32(19:32/m) 107/116bpm 123/140rpm 3) 0.56m - 8:28(15:07/m) 106/114bpm 124/138rpm Add a comment	1.2mi, 22:47 Cross-Training - Walking Split Summary === 1) 1m - 17:59(17:59/m) 96/109bpm 114/130rpm 2) 0.23m - 4:48(20:48/m) 85/91bpm 102/108rpm Add a comment 1.1mi, 16:14 Cross-Training - Walking Split Summary === 1) 1m - 14:22(14:22/m) 96/112bpm 122/136rpm 2) 0.13m - 1:52(14:11/m) 103/112bpm 112/122rpm Add a comment 1.3mi, 18:06 Cross-Training - Walking Split Summary === 1) 1m - 14:21(14:21/m) 113/130bpm 126/140rpm 2) 0.28m - 3:45(13:12/m) 124/135bpm 122/140rpm Add a comment
Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13
1mi, 23:57 Cross-Training - Walking Split Summary === 1) 0.97m - 23:57(24:44/m) 93/123bpm 105/128rpm Add a comment 1.1mi, 16:50 Cross-Training - Walking Split Summary === 1) 1m - 15:08(15:08/m) 101/119bpm 121/138rpm 2) 0.1m - 1:42(16:32/m) 101/106bpm 84/106rpm Add a comment 1.3mi, 18:39 Cross-Training - Walking Split Summary === 1) 1m - 14:36(14:36/m) 102/119bpm 124/146rpm 2) 0.27m - 4:03(15:11/m) 104/110bpm 114/128rpm Add a comment	1.1mi, 19:18 Cross-Training - Walking Split Summary === 1) 1m - 17:31(17:31/m) 94/120bpm 115/134rpm 2) 0.11m - 1:47(16:27/m) 94/98bpm 112/120rpm Add a comment 1mi, 15:23 Cross-Training - Walking Split Summary === 1) 1m - 15:10(15:10/m) 85/92bpm 121/134rpm 2) 0.01m - 13(15:50/m) 85/85bpm 124/126rpm Add a comment 1.3mi, 18:54 Cross-Training - Walking Split Summary === 1) 1m - 15:00(15:00/m) 103/119bpm 125/148rpm 2) 0.27m - 3:54(14:26/m) 107/115bpm 119/132rpm Add a comment	3.1mi, 1:21:03 Cross-Training - Walking Split Summary === 1) 1m - 27:11(27:11/m) 82/89bpm 101/114rpm 2) 1m - 23:18(23:18/m) 80/88bpm 101/112rpm 3) 1m - 28:18(28:18/m) 80/89bpm 101/118rpm 4) 0.1m - 2:16(21:42/m) 87/92bpm 106/112rpm Add a comment	5.1mi, 2:05:27 Cross-Training - Walking Split Summary === 1) 1m - 25:16(25:16/m) 83/91bpm 103/120rpm 2) 1m - 22:26(22:26/m) 81/87bpm 102/118rpm 3) 1m - 24:58(24:58/m) 83/93bpm 105/150rpm 4) 1m - 32:44(32:44/m) 83/93bpm 109/160rpm 5) 1m - 18:25(18:25/m) 99/108bpm 113/124rpm 6) 0.08m - 1:38(21:01/m) 95/97bpm 96/106rpm Add a comment	0.5mi, 16:16 Cross-Training - Walking Split Summary === 1) 0.54m - 16:16(30:07/m) 88/105bpm 107/134rpm Add a comment 1.6mi, 27:22 Cross-Training - Walking Split Summary === 1) 1m - 17:22(17:22/m) 99/134bpm 111/132rpm 2) 0.58m - 10:00(17:07/m) 92/100bpm 110/124rpm Add a comment 1.2mi, 22:38 Cross-Training - Walking Split Summary === 1) 1m - 17:50(17:50/m) 91/106bpm 115/150rpm 2) 0.23m - 4:48(20:50/m) 86/91bpm 106/112rpm Add a comment 1.1mi, 16:04 Cross-Training - Walking Split Summary === 1) 1m - 15:04(15:04/m) 124/155bpm 121/134rpm 2) 0.07m - 1:00(14:02/m) 114/117bpm 120/126rpm Add a comment 1.3mi, 17:40 Cross-Training - Walking Split Summary === 1) 1m - 14:04(14:04/m) 115/130bpm 127/150rpm 2) 0.25m - 3:36(14:21/m) 121/131bpm 124/140rpm Add a comment	2.3mi, 34:11 Cross-Training - Walking Split Summary === 1) 1m - 14:44(14:44/m) 111/123bpm 118/132rpm 2) 1m - 14:57(14:57/m) 112/126bpm 117/130rpm 3) 0.31m - 4:30(14:44/m) 116/125bpm 118/132rpm Add a comment 1.1mi, 16:19 Cross-Training - Walking Split Summary === 1) 1m - 15:11(15:11/m) 115/130bpm 120/134rpm 2) 0.08m - 1:08(13:30/m) 105/107bpm 108/124rpm Add a comment 1.3mi, 18:31 Cross-Training - Walking Split Summary === 1) 1m - 14:44(14:44/m) 110/124bpm 123/144rpm 2) 0.25m - 3:47(15:14/m) 118/131bpm 117/132rpm Add a comment	0.5mi, 13:40 Cross-Training - Walking Split Summary === 1) 0.54m - 13:40(25:22/m) 96/123bpm 104/126rpm Add a comment 1.3mi, 26:08 Cross-Training - Walking Split Summary === 1) 1m - 18:15(18:15/m) 95/107bpm 110/192rpm 2) 0.34m - 7:53(22:53/m) 83/87bpm 105/114rpm Add a comment 1.1mi, 16:03 Cross-Training - Walking Split Summary === 1) 1m - 14:34(14:34/m) 110/117bpm 123/136rpm 2) 0.1m - 1:29(15:02/m) 109/111bpm 111/118rpm Add a comment 1.3mi, 18:33 Cross-Training - Walking Split Summary === 1) 1m - 14:42(14:42/m) 110/122bpm 123/150rpm 2) 0.27m - 3:51(14:20/m) 119/130bpm 126/136rpm Add a comment
Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20
1mi, 19:19 Cross-Training - Walking Split Summary === 1) 1m - 19:12(19:12/m) 80/89bpm 108cal 2) 0m - 7(37:33/m) 83/84bpm Add a comment 1.1mi, 15:27 Cross-Training - Walking Split Summary === 1) 1m - 14:26(14:26/m) 100/116bpm 123/136rpm 2) 0.07m - 1:01(15:21/m) 106/108bpm 117/124rpm Add a comment 1.1mi, 19:46 Cross-Training - Walking Split Summary === 1) 1m - 18:20(18:20/m) 85/95bpm 121cal 2) 0.06m - 1:26(22:11/m) 88/93bpm 11cal Add a comment	1.1mi, 17:35 Cross-Training - Walking Split Summary === 1) 1m - 15:15(15:15/m) 100/139bpm 120/134rpm 2) 0.14m - 2:20(17:06/m) 100/106bpm 116/124rpm Add a comment 1.1mi, 16:12 Cross-Training - Walking Split Summary === 1) 1m - 15:04(15:04/m) 102/117bpm 118/136rpm 2) 0.07m - 1:08(17:10/m) 104/106bpm 107/114rpm Add a comment 1.4mi, 19:54 Cross-Training - Walking Split Summary === 1) 1m - 14:12(14:12/m) 109/124bpm 127/138rpm 2) 0.36m - 5:42(15:46/m) 114/129bpm 120/136rpm Add a comment	1.5mi, 23:18 Cross-Training - Walking Split Summary === 1) 1m - 14:51(14:51/m) 100/109bpm 118/134rpm 2) 0.54m - 8:27(15:47/m) 96/103bpm 111/124rpm Add a comment 2mi, 39:29 Cross-Training - General Split Summary === 1) 1m - 21:29(21:29/m) 96/105bpm 115/130rpm 2) 1m - 17:36(17:36/m) 93/101bpm 111/142rpm 3) 0.01m - 24(40:25/m) 91/91bpm 119/124rpm Add a comment	5.6mi, 51:15 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 158/169bpm 159/180rpm 2) 1m - 9:32(9:32/m) 159/167bpm 159/176rpm 3) 1m - 8:36(8:36/m) 166/172bpm 159/180rpm 4) 1m - 8:46(8:46/m) 167/175bpm 159/180rpm 5) 1m - 9:15(9:15/m) 168/174bpm 157/182rpm 6) 0.62m - 6:12(9:58/m) 174/175bpm 153/178rpm Add a comment 1.4mi, 22:57 Cross-Training - Walking Split Summary === 1) 1m - 15:25(15:25/m) 101/111bpm 117/128rpm 2) 0.43m - 7:32(17:36/m) 112/137bpm 115/138rpm Add a comment	0.3mi, 15:26 Cross-Training - Walking Split Summary === 1) 0.33m - 15:26(47:08/m) 96/124bpm 100/116rpm Add a comment 4mi, 1:27:32 Cross-Training - Walking Split Summary === 1) 1m - 21:33(21:33/m) 88/98bpm 106/116rpm 2) 1m - 22:48(22:48/m) 87/91bpm 104/120rpm 3) 1m - 21:21(21:21/m) 88/91bpm 107/118rpm 4) 1m - 21:07(21:07/m) 90/97bpm 103/116rpm 5) 0.04m - 43(19:38/m) 90/92bpm 96/98rpm Add a comment 1.7mi, 50:25 Cross-Training - General Split Summary === 1) 1m - 34:43(34:43/m) 90/128bpm 105/128rpm 2) 0.74m - 15:42(21:07/m) 84/90bpm 109/118rpm Add a comment	2.5mi, 39:15 Cross-Training - Walking Split Summary === 1) 1m - 15:57(15:57/m) 111/134bpm 120/130rpm 2) 1m - 15:10(15:10/m) 108/122bpm 117/130rpm 3) 0.54m - 8:08(15:02/m) 110/122bpm 113/132rpm Add a comment 1mi, 15:03 Cross-Training - Walking Split Summary === 1) 1m - 14:20(14:20/m) 116/127bpm 124/140rpm 2) 0.04m - 43(16:30/m) 120/122bpm 118/122rpm Add a comment 1.3mi, 17:15 Cross-Training - Walking Split Summary === 1) 1m - 13:50(13:50/m) 120/133bpm 128/172rpm 2) 0.25m - 3:25(13:55/m) 126/133bpm 127/142rpm Add a comment	0.5mi, 17:26 Cross-Training - Walking Split Summary === 1) 0.54m - 17:26(32:14/m) 96/113bpm 108/132rpm Add a comment 4.1mi, 56:51 Cross-Training - Walking Split Summary === 1) 1m - 14:15(14:15/m) 106/116bpm 125/140rpm 2) 1m - 13:36(13:36/m) 113/120bpm 127/142rpm 3) 1m - 13:49(13:49/m) 120/134bpm 128/142rpm 4) 1m - 14:08(14:08/m) 114/132bpm 117/142rpm 5) 0.06m - 1:03(16:16/m) 102/104bpm 93/102rpm Add a comment 1.4mi, 48:02 Cross-Training - Walking Split Summary === 1) 1m - 39:52(39:52/m) 87/98bpm 107/132rpm 2) 0.41m - 8:10(19:41/m) 84/89bpm 112/126rpm Add a comment

Dist	Races	PB	2005	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2018
400m	1	1:14 4:58/mi									1:14
1mi	1	7:01 7:01/mi									7:01
3km	4	12:50 6:53/mi			12:50	12:50
5km	18	21:20 6:52/mi			21:20					26:09	28:30	24:34	27:00
5mi	10	38:30 7:42/mi	41:30	38:30
9.6km	1	53:50 9:01/mi									53:50
10km	26	46:00 7:24/mi	47:42	46:50	46:00	48:30	50:00			57:50	57:08	52:30		51:00
10mi	2	1:22:00 8:12/mi		1:22:00		1:30:00
13.1mi	10	1:40:35 7:41/mi	1:46:00	1:47:00	1:40:35	1:47:00		2:02:00	2:10:00
18.5mi	1	3:05:00 10:00/mi		3:05:00
20mi	3	2:45:00 8:15/mi			2:45:00	2:50:00
26.2mi	3	3:55:00 8:58/mi		3:55:00	4:25:00	3:58:00

2018	Distance	Date	Result	WAVA
Snow White and the Seventh Jingle Mile	1mi	1 Dec		0.00%
Letchworth parkrun	5km	27 Oct		0.00%
Bassingbourn Brainstrust Half Marathon	13.1mi	1 Jul		0.00%
Midweek road race series Div2 [Royston]	10km	7 Jun	51:00	52.41%
2017	Distance	Date	Result	WAVA
St Neots Riverside Half Marathon	13.1mi	19 Nov		0.00%
Bassingbourn brainstrust Half Marathon	13.1mi	2 Jul		0.00%
Midweek Road Race League Division 1 - St Albans	10km	25 May		0.00%
Midweek Road Race League Division 1 - Royston	10km	11 May		0.00%
Cambridge Cambourne 10K	10km	2 Apr		0.00%
Sunday League XC #5 Royston	5.4mi	12 Feb		0.00%
Sunday League XC #4 Watford	6.1mi	15 Jan		0.00%
2016	Distance	Date	Result	WAVA
Standalone 10k	10km	2 Oct		0.00%
St Ives 10k	10km	17 Jul		0.00%
Bassingbourn 'Brainstrust' Half Marathon	13.1mi	3 Jul		0.00%
Mid Week Road Race Series Div 2 [Royston]	10km	30 Jun		0.00%
Cambridge Cambourne 10K	10km	10 Apr		0.00%
Sunday League XC #5 Royston	5.4mi	14 Feb		0.00%
Wimpole Estate parkrun	5km	23 Jan	27:00	48.15%
Sunday League XC #4 Watford	6.1mi	17 Jan		0.00%
Cambs XC Championships	10km	3 Jan		0.00%
2015	Distance	Date	Result	WAVA
Jingle Mile IV: A New Hope	1mi	12 Dec		0.00%
Sunday League XC #3 Willian	5mi	6 Dec		0.00%
Wimpole Estate parkrun	5km	5 Dec		0.00%
Sunday League XC #2 Trent Park	5mi	22 Nov	40:00	53.31%
Wimpole Estate parkrun	5km	21 Nov		0.00%
Wimpole Estate parkrun	5km	31 Oct		0.00%
Wimpole Estate parkrun	5km	24 Oct	24:34	52.92%
Sunday League XC #1 Cheshunt	5mi	18 Oct	40:00	53.31%
Wimpole Estate parkrun	5km	10 Oct		0.00%
Standalone 10K	10km	4 Oct		0.00%
Wimpole Estate parkrun	5km	5 Sep	25:30	50.93%
Wimpole Estate parkrun	5km	29 Aug		0.00%
St Ives 10k	10km	19 Jul		0.00%
Bassingbourn Half Marathon	13.1mi	5 Jul		0.00%
Abbey 10k	10km	28 Jun		0.00%
Midweek road race series Div1 [Royston]	10km	18 Jun		0.00%
Larks avocet crow -Muppet on a string mile	1mi	13 Jun		0.00%
Midweek road race series Div1 [St Albans]	10km	4 Jun		0.00%
Eye 10k	10km	10 May		0.00%
Cambridge Cambourne 10k	10km	12 Apr	52:30	50.89%
Swavesey 5 Mile	5mi	22 Mar		0.00%
Wimpole Estate parkrun	5km	7 Mar		0.00%
Wimpole Estate parkrun	5km	28 Feb		0.00%
Wimpole Estate parkrun	5km	21 Feb		0.00%
Cross Country League Royston	5.4mi	15 Feb	56:30	40.76%
Wimpole Estate parkrun	5km	14 Feb		0.00%
Wimpole Estate parkrun	5km	7 Feb	29:00	44.78%
2014	Distance	Date	Result	WAVA
Jingle Mile III: The Search for Speed	1mi	6 Dec	7:01	52.88%
Hurtbox of Crackers 400m	400mi	6 Dec	1:14	58.35%
Wimpole Estate parkrun	5km	29 Nov		0.00%
Cross Country League Grovelands	5mi	23 Nov		0.00%
Wimpole Estate parkrun	5km	1 Nov		0.00%
Cross Country League Cheshunt	5mi	26 Oct		0.00%
Dewsbury parkrun	5km	4 Oct		0.00%
St Neots Riverside 10k	10km	3 Aug		0.00%
Stevenage Midweek 3k Relay ABANDONED	3km	31 Jul		0.00%
RideIt Cambridge Sportive Fun route 15 miles	0mi	20 Jul		0.00%
St Ives 10k	10km	20 Jul		0.00%
MWL Mob Match, Welwyn Garden City	10km	17 Jul		0.00%
The John Landy Memorial Miracle Fetch Mile	1mi	12 Jul		0.00%
MWL Hitchin	10km	2 Jul	59:30	44.90%
MWL Stevenage	10km	11 Jun		0.00%
Wimpole Estate parkrun	5km	31 May	28:30	45.56%
MWL Bishops Stortford	9.6km	14 May	53:50	47.64%
MWL Bishops Stortford	9.5km	14 May	52:50	48.04%
Wimpole Estate parkrun	5km	10 May		0.00%
Wimpole Estate parkrun	5km	3 May		0.00%
Wimpole Estate parkrun	5km	26 Apr		0.00%
Wimpole Estate parkrun	5km	19 Apr		0.00%
Cambridge Cambourne 10k	10km	6 Apr	57:08	46.76%
Wimpole Estate parkrun	5km	5 Apr	29:50	43.52%
Wimpole Estate parkrun	5km	8 Mar	28:30	45.56%
Wimpole Estate parkrun	5km	1 Mar	30:00	43.28%
Cross Country League Watford	6.1mi	16 Feb		0.00%
NHRR First Saturday 5K	5km	1 Feb		0.00%
Cross Country League Royston	5.4mi	12 Jan	58:00	39.71%
Wimpole Estate parkrun	5km	4 Jan		0.00%
2013	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	57:50	46.20%
Wimpole Estate parkrun	5km	28 Dec		0.00%
Wimpole Estate parkrun	5km	21 Dec		0.00%
Jingle Mile 2: The Christmas Wreath of Khan	1mi	14 Dec		0.00%
Rudolf the Red-Nosed 800m	800mi	14 Dec		0.00%
Cross Country League Trent Park	5mi	8 Dec		0.00%
Wimpole Estate parkrun	5km	7 Dec	26:09	49.65%
Leeds Parkrun Hydepark	5km	30 Nov		0.00%
Cross Country League 2 Grovelands	5mi	24 Nov		0.00%
Wimpole Estate parkrun	5km	9 Nov	42:37	30.47%
BONFIRE BURN 10K	10km	3 Nov		0.00%
Wimpole Estate parkrun	5km	2 Nov	27:08	47.85%
Cross Country League 1 Cheshunt	5mi	27 Oct	48:14	44.21%
Wimpole Estate parkrun	5km	19 Oct	28:19	45.85%
Great Eastern Run	13.1mi	13 Oct		0.00%
Wimpole hoohaah Half Marathon	13.1mi	6 Oct		0.00%
Standalone 10K	10km	6 Oct		0.00%
Bourn to Run 10k	10km	29 Sep		0.00%
Wimpole Estate parkrun	5km	21 Sep	29:17	44.34%
Wimpole Estate parkrun	5km	14 Sep	30:38	42.38%
Wimpole Estate parkrun	5km	17 Aug	30:01	43.25%
Wimpole Estate parkrun	5km	3 Aug	30:24	42.71%
St Ives 10k	10km	21 Jul	1:01:30	43.44%
Riverside Runners 26th Anniversary 10K	10km	14 Jul	1:05:50	40.58%
Mid Week Road Race League - Div 1 - St Albans	10km	9 Jul		0.00%
Hatfield Broad Oak 10K Road Race	10km	27 May	1:06:00	40.48%
Mid Week Road Race League - Div 1 - Welwyn	10km	23 May	1:03:00	42.41%
2012	Distance	Date	Result	WAVA
Great North Run	13.1mi	16 Sep	2:10:00	44.91%
The Heroes Half Marathon	13.1mi	10 Jun		0.00%
Cambridge Cambourne 10k	10km	15 Apr		0.00%
2011	Distance	Date	Result	WAVA
Buntingford 10	10mi	27 Dec		0.00%
Great Eastern Run	13.1mi	9 Oct		0.00%
Great North Run	13.1mi	18 Sep	2:02:00	47.86%
Hatfield Broad Oak 10K Road Race	10km	30 May		0.00%
Flitwick 10K	10km	10 Apr		0.00%
2010	Distance	Date	Result	WAVA
The Stevenage Mid-week 5k Series [Race 3]	5km	2 Sep		0.00%
The Stevenage Mid-week 5k Series [Race 2]	5km	19 Aug		0.00%
The Stevenage Mid-week 5k Series [Race 1]	5km	5 Aug		0.00%
2009	Distance	Date	Result	WAVA
Midweek League Race 4 - Welwyn (Closed Race)	5mi	1 Jul		0.00%
Midweek League Race 3 - Harlow (Closed Race)	10km	17 Jun		0.00%
Midweek League Race 2 - Royston (Closed Race)	10km	4 Jun	50:00	53.43%
Hatfield Broad Oak 10k	10km	25 May	50:00	53.43%
Flitwick 10K	10km	19 Apr		0.00%
Sunday League XC: Watford	6mi	8 Feb		0.00%
Watford Half Marathon	13.1mi	1 Feb		0.00%
Fred Hughes 10	10mi	18 Jan		0.00%
Sunday League XC: Royston	5mi	4 Jan	48:50	43.67%
2008	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec		0.00%
Sunday League XC: Southgate	5mi	14 Dec		0.00%
St Neots Riverside Half Marathon	13.1mi	16 Nov	1:48:00	54.06%
Stebbing 10	10mi	9 Nov		0.00%
Sunday League XC: Broxbourne	5mi	26 Oct		0.00%
Great Eastern Run	13.1mi	12 Oct		0.00%
Standalone 10k	10km	5 Oct		0.00%
The Harvest Trail	10mi	21 Sep	1:30:00	48.89%
Fairlands Valley Relays. (5 x 3km Mens teams 3 x 3km Ladies teams)	3km	22 Jul	12:50	57.36%
Midweek League Trent Park Mob Match (Closed Race)	10km	16 Jul		0.00%
Edinburgh Marathon	26.2mi	25 May	3:58:00	51.66%
Welwyn Garden City Mid - Week	10km	20 May	48:30	55.09%
Oakley 20	20mi	16 Mar	2:50:00	53.75%
Sunday League XC: Watford	5mi	17 Feb		0.00%
Watford Half Marathon	13.1mi	3 Feb	1:47:00	54.56%
Sunday League XC: Royston	5mi	13 Jan		0.00%
2007	Distance	Date	Result	WAVA
Stevenage Midweek 5K Series (Race Three)	5km	12 Dec	21:20	60.86%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:40:35	58.04%
Stevenage Midweek 5k Series - Race One	5km	14 Nov	21:30	60.39%
10K Royston Birthday Handicap	10km	6 Nov	43:50	60.95%
Standalone 10k	10km	7 Oct	46:00	58.08%
3k Time Trial	3km	7 Aug	12:50	57.76%
FAIRLANDS VALLEY SPARTANS MIDWEEK ROAD RELAYS (STEVENAGE)	3km	24 Jul	13:00	57.02%
Hatfield Broad Oak 10k	10km	28 May	50:00	53.43%
3k time trill	3km	22 May	13:20	55.59%
London Marathon	26.2mi	22 Apr	4:25:00	46.40%
Silverstone Half Marathon	13.1mi	18 Mar	1:42:43	56.84%
Wymondham 20	20mi	4 Mar	2:46:00	55.05%
Bury 20	20mi	25 Feb	2:45:00	55.38%
Watford Half Marathon	13.1mi	4 Feb	1:43:00	56.68%
2006	Distance	Date	Result	WAVA
Sunday League XC: Southgate	5mi	10 Dec	39:00	54.68%
Sunday League XC: Broxbourne	5mi	22 Oct	39:00	54.68%
Baxters Loch Ness Marathon	26.2mi	1 Oct	3:55:00	52.32%
10K Royston Handicap (Therfield)	10km	5 Sep	43:44	61.09%
Fairlands Valley Challenge 18.5	18.5mi	23 Jul	3:05:00	45.69%
MIDWEEK ROAD RACE DIVISION 2, WELWYN GARDEN CITY	5mi	28 Jun	38:30	55.39%
MIDWEEK ROAD RACE DIVISION 2 Royston 10k	10km	22 Jun	46:56	56.92%
Colworth Half Marathon	13.1mi	18 Jun	2:00:00	48.65%
MIDWEEK ROAD RACE DIVISION 2, BISHOPS STORTFORD	10km	14 Jun	47:45	55.95%
Hatfield Broad Oak 10K	10km	29 May	47:00	56.84%
MIDWEEK ROAD RACE DIVISION 2, STEVENAGE	10km	25 May	46:50	57.05%
Henham 10K	10km	21 May	48:59	54.54%
Flitwick 10K	10km	9 Apr	47:10	56.64%
Wymondham 10 milles	10mi	5 Mar	1:22:00	53.66%
Wokingham Half Marathon	13.1mi	12 Feb	1:47:00	54.56%
2005	Distance	Date	Result	WAVA
Sunday League XC: Southgate	5mi	18 Dec	43:00	49.59%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:46:00	55.08%
birthday run 10k royston	10km	8 Nov	47:42	56.01%
Sunday League XC: Broxbourne	5mi	23 Oct	41:30	51.38%
therfield 10k	10km	30 Jul	49:33	53.96%
MIDWEEK LEAGUE - DIVISION 1 Royston	10km	14 Jun	50:00	53.47%
MIDWEEK LEAGUE - DIVISION 1 Chinfgord	5mi	8 Jun	41:47	51.07%
MIDWEEK LEAGUE - DIVISION 1 Stevenage	10km	19 May	51:22	52.05%

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