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Sharms M40

About

Race Times

All Races

Mileage

Training

Bedford Harriers AC

Races
141
Miles
17374
Miles
22
Miles
2579
Mile
6:18
5k
18:25
5M
30:26
10k
38:34
10M
1:03:15
Half
1:23:35
20M
2:21:17
Mara
3:08:03
400m
7:57

About Me

Been running for a few years now, started to lose a few pounds and get a bit fitter - the rest as they say is history.

Joined Bedford Harriers in May 2008 after running FLM. Now running with a great group of friends that have helped me improve beyond what I ever thought was possible. I consider myself lucky to be in the shape I'm in, rather this than be a lardie!

Targets for 2011 - Club Gold Standard (WAVA 70% & over)

5K - 18:31
5 Miles - 30:37
10K - 38:31
10 Miles - 1:03:48
Half - Sub 1:23:00
Marathon - 3:10:00

Current Status

Had a great run in the sun

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Buddies

Dist	Races	PB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2019
1mi	1	6:18 6:18/mi		6:18
3km	1	11:19 6:04/mi				11:19
5km	14	18:25 5:56/mi		21:43	20:52	18:25		19:29	19:57	18:37	19:12	19:02
3.5mi	3	23:00 6:34/mi						25:22	23:17	23:00
4.7mi	1	30:42 6:32/mi									30:42
4.9mi	2	33:20 6:48/mi					33:20
5mi	18	30:26 6:05/mi		34:56	34:36	30:26		32:27	31:03	31:19
10km	18	38:34 6:12/mi		45:22	42:49	38:59		40:52	39:39	38:34	39:34	40:03
7mi	1	51:50 7:24/mi							51:50
7.5mi	1	45:50 6:06/mi								45:50
8.6mi	1	1:07:29 7:50/mi			1:07:29
10mi	10	1:03:15 6:20/mi	1:27:20	1:12:53	1:11:25	1:05:26		1:09:17	1:07:42	1:03:15	1:04:30
13.1mi	28	1:23:35 6:23/mi	2:00:28	1:40:40	1:36:10	1:25:45	1:24:38	1:28:41	1:29:16	1:24:55	1:23:35	1:26:10	1:29:31
15mi	7	1:39:59 6:40/mi			2:06:20	1:48:21	1:39:59	1:47:21	1:44:00	1:41:38	1:40:59
16.5mi	1	1:52:10 6:49/mi												1:52:10
30km	6	2:08:16 6:53/mi				2:14:49	2:15:26		2:17:39	2:10:34	2:08:16	2:09:20
20mi	9	2:21:17 7:04/mi			2:46:32	2:23:15	2:21:17	2:29:06	2:25:44	2:27:55		2:22:09
20.1mi	1	2:28:34 7:24/mi				2:28:34
26.2mi	12	3:08:03 7:11/mi		3:54:00	3:44:31	3:20:46		3:15:46	3:23:12	3:19:11	3:13:58	3:08:03

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	86	0	0	0	0	0	0	0	0	0	0	0	86
2020	177	178	141	248	246	145	176	176	121	106	131	86	1929
2020	0	0	0	11	66	0	4	0	0	0	0	0	81
2019	221	194	189	115	152	131	151	242	243	163	118	157	2077
2019	0	0	0	3	7	0	2	0	11	0	0	0	22
2018	128	155	199	98	122	183	176	218	190	93	182	186	1931
2018	0	0	0	0	25	0	40	0	0	2	0	0	67
2017	146	120	83	71	115	149	185	202	121	98	115	96	1502
2017	24	18	0	0	0	2	0	0	0	0	0	0	45
2016	228	184	199	97	117	88	99	128	99	126	165	166	1694
2016	0	0	0	0	10	19	0	16	3	0	0	0	48
2015	268	260	250	184	100	140	143	134	125	97	132	184	2016
2015	18	8	0	0	23	7	25	239	92	0	0	0	411
2014	0	0	0	0	0	0	0	2.1	0	0	0	0	2.1
2014	206	213	190	121	127	111	102	156	134	107	152	170	1788
2014	0	0	0	0	202	247	800	20	14	0	0	0	1283
2013	0	54	20	0	0	0	31	0	0	0	0	0	105
2012	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2012	196	120	130	142	98	18	0	35	0	0	0	0	740
2012	0	0	0	0	83	37	0	0	0	0	0	0	120
2011	4.5	5.5	4	0	0	0	0	0	0	0	0	0	14
2011	179	127	74	0	0	0	0	1	85	91	101	201	858
2011	0	50	57	0	0	0	0	10	44	51	0	0	213
2010	0.5	0	0	0	0	0	0	0.1	0	0	0	0	0.6
2010	137	165	158	121	127	106	138	150	127	118	98	79	1526
2010	0	0	0	0	0	12	0	9	11	0	0	0	33
2009	0	0	0	0	2.4	1.2	0.3	0.7	0	0	0	0	4.7
2009	113	128	124	88	107	88	65	104	73	83	85	65	1124
2009	0	0	0	0	0	96	86	69	5	0	0	0	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
10.2mi, 1:18:56 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 143/149bpm 118cal 7.33/7.99mph 2) 1m - 8:08(8:08/m) 146/152bpm 118cal 7.38/8.01mph 3) 1m - 7:57(7:57/m) 155/157bpm 124cal 7.54/7.85mph 4) 1m - 7:40(7:40/m) 160/162bpm 123cal 7.83/8.12mph 5) 1m - 7:43(7:43/m) 164/164bpm 127cal 7.77/7.95mph 6) 1m - 7:30(7:30/m) 164/164bpm 123cal 8/8.75mph 7) 1m - 7:30(7:30/m) 161/164bpm 115cal 8/8.18mph 8) 1m - 7:34(7:34/m) 162/164bpm 117cal 7.94/8.31mph 9) 1m - 7:31(7:31/m) 164/164bpm 122cal 7.99/8.33mph 10) 1m - 7:41(7:41/m) 160/164bpm 113cal 7.82/8.29mph 11) 0.2m - 1:32(7:27/m) 164/164bpm 24cal 8.05/8.31mph Add a comment	-	7mi, 51:13 Running - General Split Summary === 1) 1m - 7:46(7:46/m) 142/173bpm 109cal 7.73/8.47mph 2) 1m - 7:39(7:39/m) 151/162bpm 115cal 7.85/8.45mph 3) 1m - 7:30(7:30/m) 159/168bpm 118cal 8/8.6mph 4) 1m - 7:14(7:14/m) 152/159bpm 106cal 8.29/8.35mph 5) 1m - 7:08(7:08/m) 156/161bpm 108cal 8.41/8.72mph 6) 1m - 6:59(6:59/m) 161/175bpm 109cal 8.58/9.16mph 7) 1m - 6:54(6:54/m) 160/168bpm 106cal 8.69/9.29mph 8) 0.01m - 2(4:50/m) 153/153bpm 12.4/9.02mph Add a comment	4mi, 32:01 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 134/148bpm 107cal 7.22/7.72mph 2) 1m - 7:51(7:51/m) 141/147bpm 108cal 7.65/7.89mph 3) 1m - 7:51(7:51/m) 150/157bpm 116cal 7.64/8.08mph 4) 1m - 8:00(8:00/m) 147/157bpm 110cal 7.51/7.93mph 5) 0m - 1(5:03/m) 149/149bpm 11.88/7.41mph Add a comment	5.6mi, 44:18 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 136/148bpm 112cal 7.24/52.53mph 2) 1m - 8:09(8:09/m) 141/153bpm 110cal 7.36/7.91mph 3) 1m - 7:38(7:38/m) 146/162bpm 107cal 7.86/8.33mph 4) 1m - 7:45(7:45/m) 145/162bpm 102cal 7.75/8.14mph 5) 1m - 7:46(7:46/m) 145/161bpm 100cal 7.72/8.31mph 6) 0.61m - 4:43(7:45/m) 157/166bpm 74cal 7.74/7.87mph Add a comment	-	-
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
-	12mi, 1:31:55 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 138/164bpm 111cal 7.36/7.89mph 2) 1m - 7:38(7:38/m) 148/158bpm 114cal 7.87/8.37mph 3) 1m - 7:53(7:53/m) 151/161bpm 119cal 7.61/8.14mph 4) 1m - 7:46(7:46/m) 147/159bpm 106cal 7.72/8.25mph 5) 1m - 7:56(7:56/m) 149/166bpm 105cal 7.57/8.47mph 6) 1m - 7:40(7:40/m) 150/164bpm 104cal 7.82/8.47mph 7) 1m - 7:26(7:26/m) 152/157bpm 104cal 8.07/8.25mph 8) 1m - 7:25(7:25/m) 151/161bpm 101cal 8.09/8.54mph 9) 1m - 7:56(7:56/m) 157/166bpm 118cal 7.56/8.04mph 10) 1m - 7:23(7:23/m) 145/156bpm 74cal 8.13/8.41mph 11) 1m - 7:26(7:26/m) 151/159bpm 91cal 8.07/8.37mph 12) 1m - 7:15(7:15/m) 156/165bpm 101cal 8.28/9.08mph 13) 0.01m - 2(4:57/m) 161/161bpm 12.1/9.06mph Add a comment 12mi, 1:31:55 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 138/164bpm 111cal 7.36/7.89mph 2) 1m - 7:38(7:38/m) 148/158bpm 114cal 7.87/8.37mph 3) 1m - 7:53(7:53/m) 151/161bpm 119cal 7.61/8.14mph 4) 1m - 7:46(7:46/m) 147/159bpm 106cal 7.72/8.25mph 5) 1m - 7:56(7:56/m) 149/166bpm 105cal 7.57/8.47mph 6) 1m - 7:40(7:40/m) 150/164bpm 104cal 7.82/8.47mph 7) 1m - 7:26(7:26/m) 152/157bpm 104cal 8.07/8.25mph 8) 1m - 7:25(7:25/m) 151/161bpm 101cal 8.09/8.54mph 9) 1m - 7:56(7:56/m) 157/166bpm 118cal 7.56/8.04mph 10) 1m - 7:23(7:23/m) 145/156bpm 74cal 8.13/8.41mph 11) 1m - 7:26(7:26/m) 151/159bpm 91cal 8.07/8.37mph 12) 1m - 7:15(7:15/m) 156/165bpm 101cal 8.28/9.08mph 13) 0.01m - 2(4:57/m) 161/161bpm 12.1/9.06mph Add a comment	5mi, 39:19 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 130/170bpm 96cal 7.56/8.33mph 2) 1m - 7:40(7:40/m) 148/158bpm 115cal 7.82/8.29mph 3) 1m - 7:51(7:51/m) 154/163bpm 123cal 7.64/7.93mph 4) 1m - 7:58(7:58/m) 144/157bpm 104cal 7.54/8.22mph 5) 1m - 7:52(7:52/m) 148/158bpm 109cal 7.63/8.2mph 6) 0m - 2(7:48/m) 154/154bpm 7.69/7.45mph Add a comment	-	1mi, 8:17 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 154/170bpm 132cal 7.28/7.74mph 2) 0.01m - 2(5:07/m) 139/140bpm 11.73/7.39mph Add a comment 4.3mi, 30:17 Running - General Split Summary === 1) 0.11m - 45(6:48/m) 121/145bpm 7cal 8.82/8.85mph 2) 0.03m - 15(7:54/m) 143/146bpm 3cal 7.6/8.89mph 3) 0.11m - 45(6:34/m) 152/158bpm 11cal 9.14/9.16mph 4) 0.03m - 15(8:09/m) 159/161bpm 4cal 7.36/9.16mph 5) 0.11m - 45(6:43/m) 156/161bpm 12cal 8.93/9.23mph 6) 0.03m - 15(8:12/m) 160/162bpm 4cal 7.32/9.18mph 7) 0.11m - 45(6:38/m) 157/161bpm 12cal 9.05/9.04mph 8) 0.03m - 15(8:21/m) 161/163bpm 4cal 7.19/9.04mph 9) 0.12m - 45(6:27/m) 158/161bpm 12cal 9.3/9.33mph 10) 0.03m - 15(9:03/m) 162/164bpm 4cal 6.63/9.33mph 11) 0.06m - 30(8:41/m) 152/162bpm 7cal 6.91/7.26mph 12) 0.12m - 45(6:28/m) 150/159bpm 11cal 9.27/9.27mph 13) 0.03m - 15(8:00/m) 157/159bpm 4cal 7.5/9.18mph 14) 0.11m - 45(6:40/m) 158/162bpm 12cal 8.99/9.08mph 15) 0.03m - 15(7:47/m) 162/164bpm 4cal 7.71/9.14mph 16) 0.12m - 45(6:27/m) 162/165bpm 12cal 9.3/9.31mph 17) 0.03m - 15(8:18/m) 163/165bpm 4cal 7.23/9.31mph 18) 0.12m - 45(6:23/m) 163/166bpm 12cal 9.41/9.46mph 19) 0.03m - 15(8:07/m) 163/165bpm 4cal 7.4/9.5mph 20) 0.12m - 45(6:26/m) 163/168bpm 12cal 9.33/9.48mph 21) 0.03m - 15(8:33/m) 169/170bpm 4cal 7.01/9.37mph 22) 0.05m - 30(9:18/m) 164/169bpm 8cal 6.46/7.39mph 23) 0.12m - 45(6:25/m) 158/164bpm 12cal 9.35/9.02mph 24) 0.03m - 15(8:36/m) 163/171bpm 4cal 6.98/9.1mph 25) 0.12m - 45(6:28/m) 163/173bpm 12cal 9.29/9.23mph 26) 0.03m - 15(9:19/m) 165/166bpm 4cal 6.44/9.25mph 27) 0.11m - 45(6:52/m) 164/166bpm 12cal 8.75/9mph 28) 0.03m - 15(8:00/m) 165/166bpm 4cal 7.49/8.97mph 29) 0.11m - 45(6:45/m) 163/166bpm 12cal 8.88/8.87mph 30) 0.03m - 15(8:37/m) 165/172bpm 4cal 6.96/8.79mph 31) 0.12m - 45(6:30/m) 164/172bpm 12cal 9.24/9.18mph 32) 0.03m - 15(8:51/m) 164/166bpm 4cal 6.78/9.16mph 33) 0.07m - 30(6:43/m) 163/165bpm 8cal 8.94/8.97mph 34) 0.09m - 45(8:42/m) 143/165bpm 9cal 6.89/9.06mph 35) 0.03m - 15(9:52/m) 138/139bpm 2cal 6.09/6.43mph 36) 0.12m - 45(6:24/m) 149/158bpm 10cal 9.37/9mph 37) 0.03m - 15(8:03/m) 158/159bpm 4cal 7.45/9.02mph 38) 0.11m - 45(6:50/m) 159/161bpm 12cal 8.78/9.39mph 39) 0.03m - 15(8:19/m) 158/161bpm 4cal 7.22/8.81mph 40) 0.12m - 45(6:29/m) 157/160bpm 11cal 9.26/9.41mph 41) 0.03m - 15(7:12/m) 158/160bpm 4cal 8.34/9.37mph 42) 0.12m - 45(6:17/m) 156/161bpm 11cal 9.54/9.75mph 43) 0.03m - 15(8:16/m) 162/164bpm 4cal 7.25/9.64mph 44) 0.05m - 30(10:00/m) 155/165bpm 7cal 6/6.85mph 45) 0.12m - 45(6:24/m) 149/156bpm 10cal 9.37/8.7mph 46) 0.03m - 15(8:46/m) 159/162bpm 4cal 6.85/8.77mph 47) 0.12m - 45(6:24/m) 159/163bpm 11cal 9.38/9.2mph 48) 0.03m - 15(8:19/m) 164/165bpm 4cal 7.21/9.18mph 49) 0.12m - 45(6:23/m) 163/168bpm 12cal 9.41/9.23mph 50) 0.03m - 15(8:32/m) 164/167bpm 4cal 7.03/9.25mph 51) 0.12m - 45(6:31/m) 163/166bpm 12cal 9.2/9.56mph 52) 0.03m - 15(9:50/m) 163/166bpm 4cal 6.11/9.29mph 53) 0.12m - 45(6:24/m) 165/170bpm 12cal 9.37/9.77mph 54) 0.03m - 15(8:55/m) 168/170bpm 4cal 6.73/9.37mph 55) 0.05m - 30(9:10/m) 164/169bpm 8cal 6.55/7.26mph 56) 0.11m - 45(6:33/m) 156/165bpm 11cal 9.15/9.23mph 57) 0.03m - 15(8:48/m) 162/163bpm 4cal 6.82/8.91mph 58) 0.11m - 45(6:42/m) 163/170bpm 12cal 8.95/8.77mph 59) 0.03m - 15(8:39/m) 166/170bpm 4cal 6.93/8.6mph 60) 0.11m - 45(6:51/m) 165/167bpm 12cal 8.77/8.72mph 61) 0.01m - 2(5:30/m) 167/167bpm 10.92/8.64mph Add a comment 2mi, 16:46 Running - General Split Summary === 1) 1m - 8:27(8:27/m) 127/142bpm 99cal 7.1/7.35mph 2) 1m - 8:17(8:17/m) 140/149bpm 113cal 7.24/7.95mph 3) 0.01m - 2(6:47/m) 140/140bpm 8.85/6.95mph Add a comment	-	2.1mi, 16:59 Running - General Split Summary === 1) 1m - 8:16(8:16/m) 154/178bpm 130cal 7.26/8.08mph 2) 1m - 7:54(7:54/m) 151/159bpm 120cal 7.6/8.27mph 3) 0.1m - 50(8:10/m) 161/164bpm 13cal 7.35/8.27mph Add a comment 4.6mi, 30:26 Running - General Split Summary === 1) 1m - 6:55(6:55/m) 144/167bpm 98cal 8.67/9.33mph 2) 1m - 6:47(6:47/m) 163/177bpm 112cal 8.84/9.33mph 3) 1m - 6:31(6:31/m) 167/175bpm 110cal 9.2/9.41mph 4) 1m - 6:34(6:34/m) 171/186bpm 113cal 9.13/9.75mph 5) 0.57m - 3:38(6:19/m) 174/183bpm 64cal 9.5/10.25mph Add a comment 1.9mi, 14:23 Running - General Split Summary === 1) 1m - 7:16(7:16/m) 152/178bpm 111cal 8.26/8.95mph 2) 0.85m - 7:07(8:20/m) 149/169bpm 106cal 7.2/8.1mph 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
-	4.2mi, 32:53 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 136/146bpm 108cal 7.36/7.78mph 2) 1m - 7:35(7:35/m) 141/153bpm 103cal 7.92/8.31mph 3) 1m - 7:57(7:57/m) 147/155bpm 114cal 7.54/8.06mph 4) 1m - 7:56(7:56/m) 150/158bpm 116cal 7.56/7.83mph 5) 0.15m - 1:16(8:26/m) 152/156bpm 18cal 7.11/7.64mph Add a comment	-	13.2mi, 1:43:00 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 128/142bpm 103cal 6.84/7.87mph 2) 1m - 8:19(8:19/m) 141/155bpm 114cal 7.21/7.68mph 3) 1m - 7:47(7:47/m) 143/156bpm 107cal 7.71/8.5mph 4) 1m - 7:59(7:59/m) 153/162bpm 121cal 7.51/8.27mph 5) 1m - 8:07(8:07/m) 144/160bpm 100cal 7.38/7.83mph 6) 1m - 7:55(7:55/m) 145/157bpm 99cal 7.58/7.83mph 7) 1m - 7:55(7:55/m) 154/159bpm 118cal 7.57/7.74mph 8) 1m - 7:35(7:35/m) 149/156bpm 99cal 7.92/8.1mph 9) 1m - 7:24(7:24/m) 153/161bpm 103cal 8.1/8.56mph 10) 1m - 7:11(7:11/m) 155/167bpm 102cal 8.36/9.39mph 11) 1m - 7:24(7:24/m) 152/160bpm 92cal 8.1/8.58mph 12) 1m - 7:24(7:24/m) 149/160bpm 79cal 8.11/8.47mph 13) 1m - 7:44(7:44/m) 153/162bpm 97cal 7.75/8.39mph 14) 0.21m - 1:29(7:04/m) 158/162bpm 21cal 8.49/8.58mph Add a comment	-	7mi, 52:32 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 127/177bpm 96cal 7.28/7.7mph 2) 1m - 7:57(7:57/m) 148/156bpm 119cal 7.55/7.85mph 3) 1m - 7:31(7:31/m) 149/159bpm 111cal 7.99/8.37mph 4) 1m - 7:07(7:07/m) 158/162bpm 113cal 8.42/8.77mph 5) 1m - 7:01(7:01/m) 159/163bpm 111cal 8.55/8.87mph 6) 1m - 6:42(6:42/m) 162/170bpm 108cal 8.96/9.93mph 7) 1m - 7:57(7:57/m) 154/168bpm 115cal 7.54/9.43mph 8) 0.01m - 1(4:09/m) 163/163bpm 14.47/8.14mph 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
0mi, 48:06 Cycling - General Split Summary === 1) 0m - 48:06(0/m) 130/148bpm 582cal Add a comment	4.2mi, 32:50 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 147/155bpm 118cal 7.58/8.18mph 2) 1m - 7:56(7:56/m) 150/161bpm 118cal 7.56/8.77mph 3) 1m - 7:46(7:46/m) 141/153bpm 98cal 7.73/8.01mph 4) 1m - 7:43(7:43/m) 139/147bpm 90cal 7.77/8.62mph 5) 0.19m - 1:30(8:08/m) 139/143bpm 17cal 7.38/7.43mph Add a comment	-	2mi, 15:46 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 150/157bpm 117cal 7.41/7.89mph 2) 1m - 7:38(7:38/m) 157/177bpm 115cal 7.86/8.6mph 3) 0.01m - 2(5:15/m) 164/164bpm 11.44/7.83mph Add a comment 3.1mi, 24:10 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 140/154bpm 104cal 7.6/8.04mph 2) 1m - 7:40(7:40/m) 154/165bpm 113cal 7.83/8.22mph 3) 1m - 7:45(7:45/m) 159/188bpm 118cal 7.74/8.04mph 4) 0.11m - 52(8:07/m) 154/157bpm 12cal 7.39/7.99mph Add a comment	7mi, 55:58 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 135/163bpm 104cal 7.13/7.53mph 2) 1m - 8:05(8:05/m) 146/162bpm 109cal 7.43/7.97mph 3) 1m - 7:45(7:45/m) 145/161bpm 100cal 7.75/8.27mph 4) 1m - 7:50(7:50/m) 158/164bpm 116cal 7.65/8.16mph 5) 1m - 7:44(7:44/m) 155/161bpm 109cal 7.76/8.06mph 6) 1m - 8:16(8:16/m) 148/158bpm 101cal 7.26/7.91mph 7) 1m - 7:53(7:53/m) 150/155bpm 100cal 7.61/7.97mph 8) 0m - 1(8:03/m) 153/153bpm 7.46/7.43mph Add a comment	-	-

2019	Distance	Date	Result	WAVA
Naseby 1645	16.45mi	24 Feb	1:52:10	69.91%
2017	Distance	Date	Result	WAVA
Lode Half Marathon	13.1mi	5 Nov	1:29:31	67.53%
2016	Distance	Date	Result	WAVA
MK Rocket 5k	5km	1 May	19:02	71.52%
Corby 5k	5km	17 Apr	19:36	69.45%
Greater Manchester Marathon	26.2mi	10 Apr	3:08:03	66.82%
Stanwick 10k	10km	28 Mar	40:03	68.71%
Milton Keynes Festival of Running 20M	20mi	6 Mar	2:22:09	65.70%
Stamford 30k	30km	14 Feb	2:09:20	67.30%
Run Eton Dorney half marathon race 1	13.1mi	6 Feb	1:26:10	69.25%
2015	Distance	Date	Result	WAVA
Standalone 10K	10km	4 Oct	39:34	69.12%
Windsor Half Marathon	13.1mi	27 Sep	1:32:01	64.50%
Maidenhead Half Marathon	13.1mi	6 Sep	1:27:37	67.74%
Doug Anderson 5k	5km	22 Jul	19:12	70.40%
Greensand Relay Leg 6	4.7mi	20 Jun	30:42	67.18%
London Marathon	26.2mi	26 Apr	3:13:58	64.44%
Sandy 10	10mi	12 Apr	1:04:30	69.52%
Reading Half Marathon	13.1mi	22 Mar	1:23:35	71.01%
Stamford 30k	30km	15 Feb	2:08:16	67.50%
Folksworth 15	15mi	18 Jan	1:40:59	67.30%
2014	Distance	Date	Result	WAVA
Hatfield 5	5mi	30 Nov	31:19	70.06%
Squeaky bone trail relay	3.5mi	2 Nov	23:00	66.21%
Hatfield 5k Series Race 3	5km	22 Oct	18:37	72.61%
Daventry 10	10mi	12 Oct	1:03:15	70.55%
Standalone 10K	10km	5 Oct	38:34	70.53%
Round Norfolk Relay - Stage 8	7.52mi	20 Sep	45:50	72.39%
Baldock 10k	10km	14 Sep	40:02	67.95%
Bedford Harriers 10k	10km	7 Sep	38:47	70.14%
Thorney 5 Mile	5mi	17 Aug	31:38	68.95%
Doug Anderson 5k	5km	30 Jul	18:58	70.77%
Marston Forest 5K	5km	20 Jun	19:15	69.73%
Ickenham 5	5mi	8 Jun	32:20	67.45%
Blisworth Friday 5 EMGP Series race 3	5mi	23 May	31:37	68.98%
Milton Keynes Marathon	26.2mi	5 May	3:40:51	56.34%
Paris Marathon	26.2mi	6 Apr	3:19:11	62.46%
Ashby 20	20mi	9 Mar	2:27:55	62.51%
Reading Half Marathon	13.1mi	2 Mar	1:24:55	69.57%
Stamford 30k	30km	16 Feb	2:10:34	66.01%
Southern XC Championships (Senior Men)	15km	25 Jan	1:09:45	59.52%
Folksworth 15	15mi	19 Jan	1:41:38	66.56%
Three Counties Dunstable XC	4.6mi	12 Jan		0.00%
Beds & Bucks county XC champs (Mens)	11km	4 Jan		0.00%
2013	Distance	Date	Result	WAVA
Waterside 5	5mi	31 Dec	32:05	67.98%
East Haddon XC	5mi	15 Dec		0.00%
Wing XC	5mi	24 Nov		0.00%
Wolverton 5	5mi	23 Nov	31:03	70.24%
Wootton XC	5mi	10 Nov	27:40	78.83%
Squeaky bone trail relay	3.5mi	3 Nov	23:17	64.95%
Wellingborough XC	5mi	27 Oct	35:00	62.31%
Great Eastern Run	13.1mi	13 Oct	1:31:18	64.46%
Standalone 10K	10km	6 Oct	39:39	68.28%
Maidenhead Half Marathon	13.1mi	8 Sep	1:29:16	65.93%
Duck N Dash Aquathlon - The Drake	600metres/6km	1 Sep	13:10 / 25:37	0.00%
Kimbolton Castle Half Marathon	13.1mi	18 Aug	1:35:44	61.48%
Luton 10k	10km	21 Jul	41:54	64.61%
Wardown Park 5K	5km	14 Jul	19:57	66.86%
John O’Callaghan Memorial 5 Mile	5mi	28 Jun	32:43	66.31%
Edinburgh Marathon	26.2mi	26 May	3:23:12	60.99%
Silverstone 10K EMGP Series race 1	10km	8 May	39:43	68.16%
Sandy 10	10mi	7 Apr	1:07:42	65.64%
Oakley 20 CANCELLED	20mi	24 Mar		0.00%
Ashby 20	20mi	17 Mar	2:28:41	61.95%
Silverstone Half Marathon	13.1mi	3 Mar	1:29:18	65.91%
Tarpley 20	20mi	24 Feb	2:25:44	63.21%
Stamford 30k	30km	17 Feb	2:17:39	62.37%
Folksworth 15	15mi	10 Feb	1:44:00	64.80%
Bucks AA & Beds AAA XC County Championships - Senior/Vet Men	7mi	5 Jan	51:50	59.32%
2012	Distance	Date	Result	WAVA
Three Counties XC - Stopsley	5mi	16 Dec		0.00%
Bedford Harriers Half Marathon	13.1mi	9 Dec	1:34:08	62.52%
Three Counties XC - Leighton Buzzard	5mi	11 Nov		0.00%
Squeaky bone trail relay	3.5mi	4 Nov	25:22	59.23%
BMW Frankfurt Marathon	26.2mi	28 Oct	3:19:57	61.99%
Ampthill Trophy	8km	21 Oct	36:17	59.45%
Great Eastern Run	13.1mi	14 Oct	1:28:41	66.16%
Leighton Buzzard	10mi	30 Sep	1:09:17	63.92%
Grunty Fen Half Marathon	13.1mi	9 Sep	1:30:42	64.69%
Letchworth Duck n dash	600metres/6km	2 Sep	13:50 / 24:59	0.00%
Luton A.C. Summer Series	10km	29 Jul	41:15	65.37%
Doug Anderson 5k	5km	25 Jul	19:29	68.07%
Luton A.C. Summer Series	5km	22 Jul	19:44	67.21%
luton ac road race	5mi	29 Jun	32:27	66.55%
The Primera Swashbuckler Triathlon	1.9km/80km/22km	13 May	18:33 / 2:44:13 / 1:55:25	0.00%
Silverstone 10K EMGP Series race 1	10km	9 May	40:52	65.98%
London Marathon	26.2mi	22 Apr	3:15:46	63.12%
Oakley 20	20mi	1 Apr	2:29:06	61.59%
Ashby 20	20mi	18 Mar	2:30:42	60.94%
Silverstone Half Marathon	13.1mi	11 Mar	1:31:02	64.46%
Milton Keynes Half Marathon	13.1mi	4 Mar	1:30:24	64.91%
Folksworth 15	15mi	22 Jan	1:47:21	62.59%
2011	Distance	Date	Result	WAVA
Three Counties Xcountry Race 4 - Stopsley	4.9mi	18 Dec	33:20	63.49%
Bedford Harriers Half Marathon	13.1mi	11 Dec	1:33:32	62.73%
Three Counties XC - Race3 - Letchworth	4.9mi	27 Nov	33:00	64.13%
Three Counties XC - race 2	5mi	13 Nov	35:12	61.35%
Squeaky Bone Trail Relay	3.5mi	6 Nov		0.00%
Three counties XC - race 1	5mi	30 Oct	32:10	67.14%
Great Eastern Run	13.1mi	9 Oct	1:49:00	53.71%
Bedford Sprint Triathlon	400metres/24km/5km	2 Oct	7:57 / 50:29 / 21:58	0.00%
Ashby 20	20mi	13 Mar	2:21:17	64.85%
Silverstone Half Marathon	13.1mi	6 Mar	1:24:38	69.17%
Stamford 30K	30km	13 Feb	2:15:26	63.05%
Folksworth 15	15mi	23 Jan	1:39:59	67.04%
2010	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	38:59	68.94%
3CXC: 3, Wootton	5mi	28 Nov	30:39	70.18%
Wolverton 5	5mi	27 Nov	30:26	70.68%
3CXC: 2, Dunstable	5mi	14 Nov	31:40	67.93%
Abingdon Marathon	26.2mi	17 Oct	3:20:46	61.31%
Round Norfolk Relay - Stage 10	20.06mi	18 Sep	2:28:34	61.76%
Swineshead 10	10mi	12 Sep	1:05:26	67.37%
Wissey Half Marathon	13.1mi	5 Sep	1:25:45	68.16%
Doug Anderson 5k	5km	28 Jul	18:25	71.34%
Luton 10k	10km	25 Jul	41:12	65.07%
Fairlands Valley Relays	3km	20 Jul	11:19	65.56%
Wardown Park 5k	5km	18 Jul	19:26	67.61%
John O'Callaghan 5 Mile	5mi	25 Jun	32:24	66.18%
Marston Forest 5k	5km	18 Jun	19:04	68.91%
London Marathon	26.2mi	25 Apr	3:22:38	60.74%
Oakley 20	20mi	28 Mar	2:23:15	63.86%
Silverstone Half Marathon	13.1mi	14 Mar	1:29:42	65.16%
Nike Milton Keynes Half Marathon	13.1mi	7 Mar	1:28:08	66.32%
Stamford 30K	30km	14 Feb	2:14:49	63.24%
Folksworth 15	15mi	24 Jan	1:48:21	61.77%
2009	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	42:49	62.61%
St Neots Riverside Half Marathon	13.1mi	15 Nov	1:36:10	60.78%
Fenland 10	10mi	25 Oct	1:11:25	61.72%
Standalone 10k	10km	4 Oct	43:12	61.94%
Round Norfolk Relay - Stage 5	8.61mi	19 Sep	1:07:29	56.04%
Doug Anderson 5k	5km	22 Jul	20:52	62.73%
Cranfield 5	5mi	3 Jul	34:36	61.83%
Flitwick 10K	10km	19 Apr	44:22	60.31%
Paris Marathon	26.2mi	5 Apr	3:44:31	54.77%
Sandy 10	10mi	29 Mar	1:19:18	55.51%
Silverstone Half Marathon	13.1mi	15 Mar	1:40:02	58.38%
Bury 20	20mi	22 Feb	2:46:32	54.88%
Folksworth 15	15mi	18 Jan	2:06:20	52.93%
2008	Distance	Date	Result	WAVA
Ely New Year’s Eve 10k	10km	31 Dec	46:45	57.24%
Amsterdam Marathon	26.2mi	19 Oct	3:54:00	52.54%
Standalone 10k	10km	5 Oct	45:38	58.57%
Biddenham 10k River Run	10km	28 Sep	45:22	58.91%
Garden City 10	10mi	7 Sep	1:12:53	60.37%
Blisworth 5M	5mi	15 Aug	34:56	61.13%
NSPCC Milton Keynes Half Marathon	13.1mi	20 Jul	1:40:40	58.00%
Bedford Harriers Charity Timed Mile	1mi	7 Jul	6:18	59.17%
Marston Forest 5K	5km	20 Jun	21:43	60.10%
London Marathon	26.2mi	13 Apr	4:01:42	50.87%
Sandy 10	10mi	30 Mar	1:19:04	55.65%
Silverstone Half Marathon	13.1mi	9 Mar	1:44:05	56.09%
Tunbridge Wells Half Marathon	13.1mi	24 Feb	1:48:26	53.84%
2007	Distance	Date	Result	WAVA
Great South Run	10mi	28 Oct	1:27:20	50.38%
Great Eastern Run	13.1mi	14 Oct	2:00:28	48.46%
Silverstone Half Marathon	13.1mi	18 Mar	2:03:28	47.29%

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