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karl MS

About

Race Times

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Mileage

Training

Blog

Royston Runners, Meridian Triathlon Club

Races
83
Miles
7260
Miles
16
Miles
394
WAVA
60.47%
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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2020 Targets

RUN
700
WALK
600

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	45	13	54	28	5	0	17	50	37	0	0	0	250
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

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	Tue 1st Sep Sep 1
1.2mi, 20:00 Cross-Training - Walking Split Summary === 1) 1m - 16:43(16:43/m) 101/130bpm 110/120rpm 2) 0.19m - 3:17(16:57/m) 104/111bpm 112/118rpm Add a comment 1.1mi, 16:35 Cross-Training - Walking Split Summary === 1) 1m - 15:40(15:40/m) 96/110bpm 117/124rpm 2) 0.05m - 55(17:43/m) 106/109bpm 98/102rpm Add a comment 1.2mi, 17:51 Cross-Training - Walking Split Summary === 1) 1m - 14:38(14:38/m) 100/118bpm 108/116rpm 2) 0.2m - 3:13(15:45/m) 107/118bpm 100/100rpm Add a comment	1.3mi, 21:09 Cross-Training - Walking Split Summary === 1) 1m - 16:16(16:16/m) 97/164bpm 112/116rpm 2) 0.29m - 4:53(16:59/m) 98/105bpm 110/110rpm Add a comment 1mi, 16:00 Cross-Training - Walking Split Summary === 1) 1m - 15:36(15:36/m) 101/117bpm 99/116rpm 2) 0.03m - 24(14:17/m) 105/106bpm 70/70rpm Add a comment 1.2mi, 17:42 Cross-Training - Walking Split Summary === 1) 1m - 14:38(14:38/m) 103/118bpm 111/116rpm 2) 0.2m - 3:04(15:32/m) 106/112bpm 112/112rpm Add a comment	1mi, 17:00 Cross-Training - Walking Split Summary === 1) 1m - 17:00(17:02/m) 102/123bpm 104/106rpm Add a comment 1.2mi, 18:04 Cross-Training - Walking Split Summary === 1) 1m - 14:36(14:36/m) 108/127bpm 117/128rpm 2) 0.2m - 3:28(17:12/m) 107/111bpm 116/116rpm Add a comment	2.8mi, 48:11 Cross-Training - Walking Split Summary === 1) 1m - 14:22(14:22/m) 110/117bpm 122/128rpm 2) 1m - 15:12(15:12/m) 107/114bpm 106/120rpm 3) 0.83m - 18:37(22:21/m) 104/110bpm 110/124rpm Add a comment	1.4mi, 30:49 Cross-Training - Walking Split Summary === 1) 1m - 21:58(21:58/m) 86/92bpm 94/100rpm 2) 0.35m - 8:51(25:26/m) 84/89bpm 96/98rpm Add a comment 6.9mi, 1:02:18 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 154/162bpm 161/172rpm 2) 1m - 8:56(8:56/m) 158/167bpm 156/170rpm 3) 1m - 8:28(8:28/m) 161/168bpm 159/168rpm 4) 1m - 9:07(9:07/m) 160/170bpm 156/168rpm 5) 1m - 9:25(9:25/m) 158/164bpm 152/168rpm 6) 1m - 8:56(8:56/m) 164/170bpm 154/170rpm 7) 0.9m - 8:50(9:50/m) 163/169bpm 148/168rpm Add a comment	1.7mi, 31:32 Cross-Training - Walking Split Summary === 1) 1m - 19:20(19:20/m) 99/113bpm 89/120rpm 2) 0.72m - 12:12(16:57/m) 105/113bpm 108/110rpm Add a comment 1.3mi, 21:02 Cross-Training - Walking Split Summary === 1) 1m - 16:07(16:07/m) 102/124bpm 104/118rpm 2) 0.29m - 4:55(16:50/m) 103/110bpm 110/116rpm Add a comment 1mi, 15:14 Cross-Training - Walking Split Summary === 1) 1m - 14:57(14:57/m) 104/117bpm 103/124rpm 2) 0.02m - 17(15:27/m) 109/110bpm 118/118rpm Add a comment 1.2mi, 17:51 Cross-Training - Walking Split Summary === 1) 1m - 14:24(14:24/m) 112/126bpm 119/130rpm 2) 0.23m - 3:27(15:01/m) 118/129bpm 115/128rpm Add a comment	7.1mi, 1:12:59 Running - General Split Summary === 1) 1m - 9:12(9:12/m) 151/159bpm 161/174rpm 2) 1m - 11:05(11:05/m) 149/162bpm 153/174rpm 3) 1m - 11:50(11:50/m) 151/167bpm 149/176rpm 4) 1m - 9:04(9:04/m) 153/166bpm 161/180rpm 5) 1m - 11:13(11:13/m) 152/166bpm 157/182rpm 6) 1m - 10:10(10:10/m) 161/176bpm 160/182rpm 7) 1m - 10:07(10:07/m) 174/188bpm 161/186rpm 8) 0.05m - 18(6:37/m) 169/169bpm 163/172rpm Add a comment 2.3mi, 52:03 Cross-Training - Walking Split Summary === 1) 1m - 22:06(22:06/m) 80/87bpm 97/106rpm 2) 1m - 22:41(22:41/m) 80/87bpm 95/108rpm 3) 0.32m - 7:16(23:04/m) 78/83bpm 90/106rpm Add a comment 1.4mi, 19:54 Cross-Training - Walking Split Summary === 1) 1m - 14:36(14:36/m) 102/115bpm 116/124rpm 2) 0.35m - 5:18(15:18/m) 98/107bpm 113/124rpm Add a comment 1.3mi, 17:40 Cross-Training - Walking Split Summary === 1) 1m - 14:13(14:13/m) 2) 0.26m - 3:27(13:01/m) Add a comment
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	Tue 8th Sep Sep 8
-	-	-	-	-	-	7.3mi, 1:13:06 Running - General Split Summary === 1) 1m - 10:10(10:10/m) 146/157bpm 153/166rpm 2) 1m - 9:04(9:04/m) 149/158bpm 155/164rpm 3) 1m - 15:42(15:42/m) 145/158bpm 151/166rpm 4) 1m - 6:32(6:32/m) 145/157bpm 159/164rpm 5) 1m - 9:29(9:29/m) 158/165bpm 157/168rpm 6) 1m - 9:24(9:24/m) 162/168bpm 155/166rpm 7) 1m - 9:26(9:26/m) 159/167bpm 152/164rpm 8) 0.31m - 3:19(10:45/m) 152/158bpm 141/164rpm Add a comment
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	Tue 15th Sep Sep 15
-	6.3mi, 1:00:48 Running - General Split Summary === 1) 1m - 11:30(11:30/m) 144/158bpm 156/172rpm 2) 1m - 9:01(9:01/m) 156/163bpm 154/172rpm 3) 1m - 9:04(9:04/m) 155/166bpm 155/180rpm 4) 1m - 9:40(9:40/m) 153/161bpm 154/178rpm 5) 1m - 9:03(9:03/m) 156/162bpm 160/178rpm 6) 1m - 8:59(8:59/m) 157/161bpm 159/180rpm 7) 0.33m - 3:31(10:37/m) 153/160bpm 140/176rpm Add a comment	-	-	10.1mi, 1:32:28 Running - General Split Summary === 1) 1m - 9:34(9:34/m) 151/160bpm 159/174rpm 2) 1m - 8:19(8:19/m) 159/163bpm 163/178rpm 3) 1m - 8:33(8:33/m) 154/160bpm 161/180rpm 4) 1m - 9:17(9:17/m) 151/156bpm 158/176rpm 5) 1m - 8:59(8:59/m) 152/156bpm 158/174rpm 6) 1m - 8:45(8:45/m) 156/161bpm 163/178rpm 7) 1m - 9:14(9:14/m) 157/160bpm 156/180rpm 8) 1m - 9:40(9:40/m) 158/163bpm 155/178rpm 9) 1m - 9:07(9:07/m) 158/163bpm 157/176rpm 10) 1m - 9:31(9:31/m) 156/162bpm 156/182rpm 11) 0.14m - 1:29(10:42/m) 155/158bpm 134/152rpm Add a comment	-	-
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	Tue 22nd Sep Sep 22
-	6.6mi, 55:16 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 146/154bpm 162/174rpm 2) 1m - 8:35(8:35/m) 152/157bpm 159/170rpm 3) 1m - 8:04(8:04/m) 157/162bpm 159/176rpm 4) 1m - 8:19(8:19/m) 160/165bpm 157/180rpm 5) 1m - 8:04(8:04/m) 162/164bpm 160/178rpm 6) 1m - 8:32(8:32/m) 162/165bpm 156/174rpm 7) 0.56m - 5:13(9:21/m) 155/164bpm 145/178rpm Add a comment	-	-	-	-	-

Dist	Races	PB	WB	2005	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2018
400m	1	1:14 4:58/mi	58.35									1:14 58.35
1mi	1	7:01 7:01/mi	52.88									7:01 52.88
3km	4	12:50 6:53/mi	57.76			12:50 57.76	12:50 57.36
5km	18	21:20 6:52/mi	60.47			21:20 60.47					26:09 49.33	28:30 45.26	24:34 52.56	27:00 47.82
5mi	10	38:30 7:42/mi	55.39	41:30 51.38	38:30 55.39
9.6km	1	53:50 9:01/mi	47.88									53:50 47.88
10km	26	46:00 7:24/mi	58.08	47:42 56.01	46:50 57.05	46:00 58.08	48:30 55.09	50:00 53.43			57:50 46.20	57:08 46.76	52:30 51.15		51:00 52.41
10mi	2	1:22:00 8:12/mi	53.66		1:22:00 53.66		1:30:00 48.89
13.1mi	10	1:40:35 7:41/mi	58.04	1:46:00 55.08	1:47:00 54.56	1:40:35 58.04	1:47:00 54.56		2:02:00 47.86	2:10:00 44.91
18.5mi	1	3:05:00 10:00/mi	45.69		3:05:00 45.69
20mi	3	2:45:00 8:15/mi	55.38			2:45:00 55.38	2:50:00 53.75
26.2mi	3	3:55:00 8:58/mi	52.32		3:55:00 52.32	4:25:00 46.40	3:58:00 51.66

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	47.82%
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	53.36%
Wimpole Estate parkrun	5km	21 Nov		0.00%
Wimpole Estate parkrun	5km	31 Oct		0.00%
Wimpole Estate parkrun	5km	24 Oct	24:34	52.56%
Sunday League XC #1 Cheshunt	5mi	18 Oct	40:00	53.36%
Wimpole Estate parkrun	5km	10 Oct		0.00%
Standalone 10K	10km	4 Oct		0.00%
Wimpole Estate parkrun	5km	5 Sep	25:30	50.59%
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	51.15%
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	44.49%
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	45.13%
MWL Stevenage	10km	11 Jun		0.00%
Wimpole Estate parkrun	5km	31 May	28:30	45.26%
MWL Bishops Stortford	9.6km	14 May	53:50	47.88%
MWL Bishops Stortford	9.5km	14 May	52:50	48.28%
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	43.24%
Wimpole Estate parkrun	5km	8 Mar	28:30	45.26%
Wimpole Estate parkrun	5km	1 Mar	30:00	43.00%
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	49.33%
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	30.27%
BONFIRE BURN 10K	10km	3 Nov		0.00%
Wimpole Estate parkrun	5km	2 Nov	27:08	47.54%
Cross Country League 1 Cheshunt	5mi	27 Oct	48:14	44.21%
Wimpole Estate parkrun	5km	19 Oct	28:19	45.56%
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	44.05%
Wimpole Estate parkrun	5km	14 Sep	30:38	42.11%
Wimpole Estate parkrun	5km	17 Aug	30:01	42.98%
Wimpole Estate parkrun	5km	3 Aug	30:24	42.43%
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	60.47%
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	60.00%
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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