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Smugbloke M50

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Tri-Anglia

Races
222
Miles
12730
Miles
635
Miles
25383
WAVA
75.88%
5k
19:21
5M
33:53
10k
39:36
10M
1:05:10
Half
1:26:53
20M
2:28:08
Mara
3:17:51
10M
26:36
20k
33:04
40k
1:04:27
56M
112M
5:55:25
400m
7:34
750m
1500m
30:15
Mile
26:37
2.4M
1:08:46

About Me

Ran to supplement training playing footy for works team in 1990's and had a go at the Norwich 1/2 marathon in 1994, leading to the FLM in 1998. Packed in footy by 1999 as the odd knock injuries were interfering with training.

Of course, once concentrating on running a whole host of different injuries were there to look forward to! Eventually spread my wings into triathlon where I have progressed up to the mighty ironman, but at a cost of my speed I think.
Member of Tri-Anglia Triathlon Club, Norwich where I now organise some of our races.

Race Standard

Bronze (60)

Current Status

What to do this year .....

Groups

This user is a member of Conquercise Game, FetchPoint Game, GPS Users, New Fetch Game, Norfolk Runners, Swimmers, UTMOST

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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
2019	1.3	4.3	2.5	2.2	3.5	6	0	0	0	0	0	0	19.7
2019	93	99	120	81	53	30	0	0	0	0	0	0	478
2019	98	49	65	128	423	176	0	0	0	0	0	0	939
2018	0	7	0.8	7.8	4.4	9.6	6.9	1.4	9.1	0	0	0	47
2018	166	126	62	120	160	123	137	69	69	65	44	99	1239
2018	20	98	302	97	127	359	123	91	87	93	244	144	1784
2017	5.7	2.5	6.2	3.7	5.5	4.4	6.5	1.3	10.8	0	0	0	46.7
2017	66	45	68	55	53	65	92	93	54	141	109	123	964
2017	192	124	129	255	342	239	69	301	65	69	40	28	1853
2016	4.9	5	1.2	2.1	3.5	4.7	5.2	3.7	2.2	0.2	2.8	2.6	38
2016	84	28	64	70	65	111	50	83	64	124	85	55	883
2016	51	68	160	306	373	131	236	264	138	109	50	81	1966
2015	3.6	9.4	8.4	3.8	3.1	8.2	4.5	2	3.7	2.5	1.2	2.5	52.9
2015	141	101	141	116	68	126	157	160	68	58	60	69	1264
2015	39	114	31	397	864	265	216	234	19	19	0	107	2305
2014	3.6	5.3	1.6	4.1	4.3	8.5	4.3	0	0	0	0	0	31.6
2014	86	115	99	76	36	60	45	46	125	74	60	77	900
2014	0	0	107	276	232	722	228	113	49	66	35	41	1870
2013	4.5	4.8	2.6	0	2.9	10.7	13.1	10.2	5.1	0	0	0	53.8
2013	74	88	119	102	25	15	66	76	60	110	84	59	878
2013	75	11	34	189	403	690	418	228	126	71	9	26	2280
2012	0	0.5	0	1.2	4	7.4	2.4	5.9	0.9	2.5	3.7	2.7	31.4
2012	84	60	22	50	86	43	34	88	69	59	82	37	712
2012	192	157	78	194	347	171	99	470	313	123	19	121	2282
2011	2.5	0	0	0	3	3.4	9.7	8.7	3	0.1	1.6	0	31.9
2011	75	85	45	7	37	47	59	62	74	42	56	44	632
2011	32	11	79	171	221	196	79	89	45	3	117	135	1177
2010	8	8	5.1	2.9	8.2	11.1	10.4	9.8	6.8	1.6	3.6	0	75.3
2010	26	10	38	108	69	88	109	47	38	53	66	20	671
2010	11	25	89	93	243	434	348	152	53	31	0	0	1479
2009	12	8.1	6.2	4.1	2.5	4	7.9	6.7	3.2	2.4	6	4.3	67.4
2009	15	77	96	132	127	34	36	79	76	92	98	40	903
2009	44	34	14	144	0	125	63	150	77	41	17	0	709
2008	10.6	8.6	6.9	10.6	15.6	17.9	4.5	3.3	4.5	5.8	4.1	0	92.3
2008	104	117	138	78	112	70	52	51	59	50	58	14	902
2008	35	75	18	119	404	472	166	26	53	0	29	0	1396
2007	0	0	0	0	7.3	3.8	7.9	2.7	4.6	6.9	8	6.3	47.5
2007	18	52	28	22	56	24	30	47	26	52	59	62	475
2007	15	0	57	84	167	60	178	150	40	47	40	23	862
2006	8	0	6	30	12	28	17	15	4	4	4	4	131
2006	37	0	17	114	168	323	379	594	1061	0	27	0	2720
2005	4	9	53	32	14	16	30	39	0	0	0	7	204
2005	54	0	0	81	130	178	88	221	122	0	35	0	909
2004	11	10	38	29	6	6	17	29	6	29	8	19	207
2004	0	0	0	63	79	119	120	32	88	0	0	0	501
2003	19	48	55	36	23	36	24	34	12	12	18	6	322
2003	0	0	0	0	0	94	97	96	63	0	0	0	350
2002	52	10	3	48	38	10	10	14	0	0	0	0	186
2001	98	86	77	116	48	6	30	19	49	15	26	13	583
2000	23	10	17	9	3	3	0	3	50	27	34	17	196

Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29
50.7mi, 3:00:58 Cycling - Road Biking With Roger, Chris and Ruth Split Summary === 1) 1m - 5:45(5:45/m) 101/129bpm 31cal 10.42/17.09mph 2) 1m - 3:57(3:57/m) 100/128bpm 20cal 15.2/30.29mph 3) 1m - 4:29(4:29/m) 118/139bpm 36cal 13.39/21.81mph 4) 1m - 3:28(3:28/m) 121/134bpm 31cal 17.31/22.33mph 5) 1m - 3:54(3:54/m) 113/135bpm 27cal 15.39/22.42mph 6) 1m - 3:03(3:03/m) 113/119bpm 19cal 19.67/21.06mph 7) 1m - 3:04(3:04/m) 114/124bpm 18cal 19.52/22.56mph 8) 1m - 3:29(3:29/m) 114/129bpm 23cal 17.25/20.45mph 9) 1m - 3:06(3:06/m) 107/126bpm 16cal 19.37/23.75mph 10) 1m - 3:47(3:47/m) 116/132bpm 25cal 15.87/24.34mph 11) 1m - 4:07(4:07/m) 121/134bpm 31cal 14.55/22.15mph 12) 1m - 3:06(3:06/m) 113/131bpm 19cal 19.31/23.54mph 13) 1m - 3:34(3:34/m) 118/130bpm 23cal 16.8/20.33mph 14) 1m - 3:33(3:33/m) 126/135bpm 31cal 16.92/19.6mph 15) 1m - 3:42(3:42/m) 108/124bpm 16cal 16.25/19.52mph 16) 1m - 4:01(4:01/m) 105/124bpm 16cal 14.93/21.83mph 17) 1m - 3:46(3:46/m) 113/131bpm 20cal 15.93/20.75mph 18) 1m - 3:21(3:21/m) 117/125bpm 21cal 17.88/21.73mph 19) 1m - 3:44(3:44/m) 112/124bpm 18cal 16.1/21.54mph 20) 1m - 3:25(3:25/m) 110/121bpm 15cal 17.58/20.2mph 21) 1m - 3:43(3:43/m) 111/134bpm 18cal 16.14/20.31mph 22) 1m - 4:09(4:09/m) 108/133bpm 19cal 14.44/19.73mph 23) 1m - 3:15(3:15/m) 114/127bpm 18cal 18.42/21.88mph 24) 1m - 3:14(3:14/m) 108/125bpm 14cal 18.57/21.98mph 25) 1m - 3:39(3:39/m) 124/128bpm 28cal 16.42/17.87mph 26) 1m - 3:29(3:29/m) 122/133bpm 26cal 17.2/20.79mph 27) 1m - 3:25(3:25/m) 113/129bpm 18cal 17.57/21.41mph 28) 1m - 3:45(3:45/m) 118/129bpm 22cal 15.98/18.7mph 29) 1m - 2:58(2:58/m) 112/134bpm 15cal 20.25/23.06mph 30) 1m - 3:38(3:38/m) 127/141bpm 31cal 16.48/18.81mph 31) 1m - 3:24(3:24/m) 112/120bpm 15cal 17.69/19.33mph 32) 1m - 3:55(3:55/m) 119/127bpm 25cal 15.31/18.83mph 33) 1m - 3:24(3:24/m) 120/137bpm 23cal 17.67/23.81mph 34) 1m - 2:43(2:43/m) 123/133bpm 21cal 22.04/24.06mph 35) 1m - 3:02(3:02/m) 122/138bpm 21cal 19.78/24.55mph 36) 1m - 3:19(3:19/m) 113/124bpm 14cal 18.06/22.96mph 37) 1m - 2:55(2:55/m) 129/139bpm 23cal 20.56/22.27mph 38) 1m - 3:01(3:01/m) 119/125bpm 17cal 19.9/22.35mph 39) 1m - 4:42(4:42/m) 113/134bpm 26cal 12.76/20.27mph 40) 1m - 3:09(3:09/m) 121/135bpm 24cal 19/20.25mph 41) 1m - 3:10(3:10/m) 128/155bpm 27cal 18.92/25.99mph 42) 1m - 3:10(3:10/m) 126/144bpm 26cal 18.94/25.96mph 43) 1m - 3:16(3:16/m) 132/140bpm 34cal 18.41/20.52mph 44) 1m - 3:10(3:10/m) 117/137bpm 20cal 18.91/32.23mph 45) 1m - 3:13(3:13/m) 114/131bpm 16cal 18.62/22.46mph 46) 1m - 3:16(3:16/m) 124/154bpm 24cal 18.36/21.02mph 47) 1m - 3:28(3:28/m) 123/153bpm 25cal 17.33/22.77mph 48) 1m - 4:32(4:32/m) 125/146bpm 33cal 13.22/23.77mph 49) 1m - 4:54(4:54/m) 123/145bpm 34cal 12.24/20.45mph 50) 1m - 3:19(3:19/m) 140/154bpm 37cal 18.11/23.21mph 51) 0.66m - 2:17(3:29/m) 128/144bpm 17cal 17.18/29.2mph Add a comment	7.4mi, 1:06:44 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 137/156bpm 121cal 6.9/8.16mph 2) 1m - 8:34(8:34/m) 148/153bpm 134cal 7/7.85mph 3) 1m - 8:49(8:49/m) 153/164bpm 137cal 6.8/7.85mph 4) 1m - 8:44(8:44/m) 148/153bpm 126cal 6.87/10.44mph 5) 1m - 8:35(8:35/m) 150/156bpm 128cal 6.99/10.44mph 6) 1m - 10:00(10:00/m) 144/153bpm 121cal 6/8.37mph 7) 1m - 10:05(10:05/m) 148/156bpm 135cal 5.95/7.26mph 8) 0.37m - 3:15(8:51/m) 148/157bpm 40cal 6.78/8.08mph Add a comment	-	-	7mi, 1:18:48 Running - General Split Summary === 1) 1m - 10:45(10:45/m) 118/125bpm 112cal 5.58/5.95mph 2) 1m - 10:52(10:52/m) 120/124bpm 109cal 5.52/6.78mph 3) 1m - 10:45(10:45/m) 119/127bpm 92cal 5.58/5.82mph 4) 1m - 12:43(12:43/m) 119/128bpm 101cal 4.72/7.53mph 5) 1m - 11:22(11:22/m) 121/133bpm 90cal 5.28/6.8mph 6) 1m - 11:13(11:13/m) 120/133bpm 86cal 5.35/6.59mph 7) 1m - 10:56(10:56/m) 120/128bpm 83cal 5.48/6.59mph 8) 0.01m - 10(13:20/m) 119/122bpm 1cal 4.5/5.01mph Add a comment	66.7mi, 4:22:30 Cycling - Road Biking With Rob & Cedric Split Summary === 1) 1m - 4:52(4:52/m) 105/125bpm 31cal 12.32/18.39mph 2) 1m - 4:18(4:18/m) 121/137bpm 38cal 13.93/19.49mph 3) 1m - 3:48(3:48/m) 116/138bpm 28cal 15.77/22.83mph 4) 1m - 4:50(4:50/m) 129/155bpm 48cal 12.43/23.48mph 5) 1m - 4:05(4:05/m) 111/122bpm 23cal 14.67/18.03mph 6) 1m - 4:11(4:11/m) 126/145bpm 37cal 14.35/20.81mph 7) 1m - 4:46(4:46/m) 127/140bpm 43cal 12.6/19.52mph 8) 1m - 3:49(3:49/m) 121/134bpm 28cal 15.71/19.16mph 9) 1m - 3:55(3:55/m) 129/143bpm 36cal 15.3/16.72mph 10) 1m - 3:25(3:25/m) 117/123bpm 20cal 17.56/19.08mph 11) 1m - 3:26(3:26/m) 110/131bpm 15cal 17.5/21.98mph 12) 1m - 4:49(4:49/m) 110/126bpm 22cal 12.44/19.6mph 13) 1m - 5:40(5:40/m) 102/126bpm 22cal 10.58/20.58mph 14) 1m - 4:11(4:11/m) 108/141bpm 25cal 14.33/20.43mph 15) 1m - 4:42(4:42/m) 104/123bpm 20cal 12.78/16.95mph 16) 1m - 4:44(4:44/m) 120/130bpm 38cal 12.67/17.82mph 17) 1m - 4:10(4:10/m) 106/122bpm 18cal 14.4/21.02mph 18) 1m - 3:53(3:53/m) 112/126bpm 22cal 15.44/19.39mph 19) 1m - 3:24(3:24/m) 110/119bpm 16cal 17.66/20.33mph 20) 1m - 3:45(3:45/m) 100/121bpm 14cal 16.01/20.47mph 21) 1m - 3:45(3:45/m) 97/110bpm 13cal 16.02/20.08mph 22) 1m - 4:07(4:07/m) 105/116bpm 19cal 14.6/17.28mph 23) 1m - 4:00(4:00/m) 100/114bpm 15cal 15/18.56mph 24) 1m - 3:50(3:50/m) 107/127bpm 18cal 15.68/20.62mph 25) 1m - 4:06(4:06/m) 108/127bpm 23cal 14.63/20.5mph 26) 1m - 3:52(3:52/m) 108/125bpm 19cal 15.51/21.58mph 27) 1m - 4:06(4:06/m) 109/124bpm 20cal 14.61/18.89mph 28) 1m - 4:00(4:00/m) 114/129bpm 24cal 14.98/22mph 29) 1m - 3:11(3:11/m) 113/129bpm 18cal 18.82/26.99mph 30) 1m - 2:58(2:58/m) 113/128bpm 17cal 20.27/23.71mph 31) 1m - 4:27(4:27/m) 107/121bpm 22cal 13.49/20.6mph 32) 1m - 4:14(4:14/m) 123/131bpm 42cal 14.17/17.39mph 33) 1m - 3:40(3:40/m) 118/130bpm 30cal 16.34/18.3mph 34) 1m - 3:52(3:52/m) 121/157bpm 33cal 15.53/30.51mph 35) 1m - 3:08(3:08/m) 132/158bpm 32cal 19.11/24.46mph 36) 1m - 3:18(3:18/m) 132/145bpm 34cal 18.19/25.71mph 37) 1m - 4:34(4:34/m) 120/149bpm 32cal 13.15/20.87mph 38) 1m - 4:09(4:09/m) 129/150bpm 38cal 14.48/17.82mph 39) 1m - 4:29(4:29/m) 134/155bpm 44cal 13.38/19.64mph 40) 1m - 4:16(4:16/m) 132/138bpm 44cal 14.04/16.82mph 41) 1m - 4:09(4:09/m) 125/135bpm 32cal 14.43/18.2mph 42) 1m - 4:13(4:13/m) 118/130bpm 22cal 14.2/25.15mph 43) 1m - 3:43(3:43/m) 125/136bpm 29cal 16.18/18.43mph 44) 1m - 3:06(3:06/m) 123/145bpm 20cal 19.35/25.28mph 45) 1m - 3:23(3:23/m) 117/130bpm 19cal 17.77/23.86mph 46) 1m - 3:57(3:57/m) 112/120bpm 16cal 15.21/20.83mph 47) 1m - 4:09(4:09/m) 122/140bpm 29cal 14.48/19.12mph 48) 1m - 3:28(3:28/m) 119/137bpm 22cal 17.27/21.88mph 49) 1m - 4:05(4:05/m) 117/133bpm 23cal 14.7/20.79mph 50) 1m - 4:11(4:11/m) 126/147bpm 34cal 14.35/19.87mph 51) 1m - 3:29(3:29/m) 122/141bpm 24cal 17.26/27.05mph 52) 1m - 3:27(3:27/m) 124/142bpm 25cal 17.37/23.34mph 53) 1m - 3:32(3:32/m) 113/122bpm 14cal 17.01/19.85mph 54) 1m - 3:48(3:48/m) 119/132bpm 21cal 15.78/20.2mph 55) 1m - 4:05(4:05/m) 125/138bpm 31cal 14.69/21.39mph 56) 1m - 3:34(3:34/m) 120/136bpm 22cal 16.86/19.79mph 57) 1m - 3:27(3:27/m) 120/139bpm 20cal 17.39/19.95mph 58) 1m - 3:14(3:14/m) 130/141bpm 28cal 18.59/21.62mph 59) 1m - 3:11(3:11/m) 115/132bpm 15cal 18.86/20.94mph 60) 1m - 4:26(4:26/m) 124/142bpm 31cal 13.54/18.1mph 61) 1m - 3:38(3:38/m) 125/145bpm 26cal 16.48/20.31mph 62) 1m - 3:10(3:10/m) 133/144bpm 30cal 18.91/22.29mph 63) 1m - 3:54(3:54/m) 123/146bpm 26cal 15.41/25.26mph 64) 1m - 4:03(4:03/m) 120/141bpm 24cal 14.82/24mph 65) 1m - 3:40(3:40/m) 123/141bpm 24cal 16.34/21.75mph 66) 1m - 3:39(3:39/m) 114/137bpm 18cal 16.47/23.13mph 67) 0.66m - 3:03(4:38/m) 114/132bpm 13cal 12.95/23.11mph Add a comment	0mi, 43:48 Cross-Training - Gym Split Summary === 1) 0m - 43:48(/m) Add a comment
Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5
24mi, 1:28:15 Cycling - Road Biking Eve ride with Kitty Split Summary === 1) 1m - 5:30(5:30/m) 62cal 10.89/16.16mph 2) 1m - 3:27(3:27/m) 55cal 17.43/21.52mph 3) 1m - 3:27(3:27/m) 60cal 17.41/24.04mph 4) 1m - 3:56(3:56/m) 64cal 15.27/21.77mph 5) 1m - 3:36(3:36/m) 63cal 16.64/21.27mph 6) 1m - 4:03(4:03/m) 60cal 14.8/22.02mph 7) 1m - 3:38(3:38/m) 55cal 16.5/18.76mph 8) 1m - 3:15(3:15/m) 58cal 18.49/19.56mph 9) 1m - 3:34(3:34/m) 55cal 16.84/19.16mph 10) 1m - 3:18(3:18/m) 59cal 18.19/21mph 11) 1m - 3:11(3:11/m) 70cal 18.89/24.55mph 12) 1m - 3:39(3:39/m) 59cal 16.41/20.08mph 13) 1m - 4:22(4:22/m) 60cal 13.72/22.13mph 14) 1m - 4:30(4:30/m) 69cal 13.33/18.16mph 15) 1m - 2:59(2:59/m) 63cal 20.13/25.17mph 16) 1m - 3:12(3:12/m) 65cal 18.72/21.39mph 17) 1m - 3:06(3:06/m) 58cal 19.36/21.33mph 18) 1m - 2:59(2:59/m) 68cal 20.11/26.09mph 19) 1m - 4:11(4:11/m) 67cal 14.36/27.4mph 20) 1m - 3:39(3:39/m) 61cal 16.41/26.63mph 21) 1m - 3:29(3:29/m) 59cal 17.19/23.4mph 22) 1m - 3:36(3:36/m) 58cal 16.64/22.19mph 23) 1m - 4:07(4:07/m) 69cal 14.58/20.68mph 24) 0.98m - 3:30(3:34/m) 52cal 16.84/31.77mph Add a comment 5.9mi, 54:08 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 133/143bpm 116cal 6.76/9.71mph 2) 1m - 8:38(8:38/m) 136/146bpm 115cal 6.95/9.18mph 3) 1m - 8:45(8:45/m) 145/148bpm 130cal 6.86/7.78mph 4) 1m - 8:57(8:57/m) 147/151bpm 133cal 6.7/9.08mph 5) 1m - 9:52(9:52/m) 142/154bpm 126cal 6.08/6.91mph 6) 0.92m - 9:03(9:52/m) 144/158bpm 113cal 6.08/7.78mph Add a comment	-	3.2mi, 14:54 Cycling - Road Biking Split Summary === 1) 1m - 4:59(4:59/m) 124/150bpm 48cal 12.04/17.49mph 2) 1m - 5:10(5:10/m) 136/153bpm 60cal 11.6/21.06mph 3) 1m - 3:55(3:55/m) 115/128bpm 27cal 15.29/23.96mph 4) 0.15m - 49(5:31/m) 114/130bpm 4cal 10.87/14.01mph Add a comment 4.7mi, 48:24 Running - General Broadsman Run Split Summary === 1) 1m - 8:38(8:38/m) 149/162bpm 118cal 61/64rpm 6.95/7.49mph 2) 1m - 8:14(8:14/m) 162/165bpm 132cal 61/64rpm 7.29/9.52mph 3) 1m - 15:07(15:07/m) 131/166bpm 112cal 61/64rpm 3.97/7.6mph 4) 1m - 9:53(9:53/m) 154/163bpm 138cal 61/64rpm 6.07/7.83mph 5) 0.44m - 4:19(9:52/m) 163/167bpm 68cal 61/64rpm 6.08/7.45mph 6) 0.25m - 2:13(9:02/m) 152/162bpm 27cal 61/64rpm 6.64/7.62mph Add a comment 57.5mi, 3:22:05 Cycling - Road Biking Broadsman Bike Split Summary === 1) 1m - 4:42(4:42/m) 113/127bpm 31cal 39/93rpm 12.75/19.33mph 2) 1m - 3:37(3:37/m) 135/145bpm 40cal 39/93rpm 16.56/21.54mph 3) 1m - 3:06(3:06/m) 134/147bpm 34cal 39/93rpm 19.33/25.9mph 4) 1m - 3:16(3:16/m) 142/148bpm 42cal 39/93rpm 18.32/24.36mph 5) 1m - 3:15(3:15/m) 142/156bpm 40cal 39/93rpm 18.51/24.84mph 6) 1m - 3:51(3:51/m) 143/155bpm 45cal 39/93rpm 15.59/27.91mph 7) 1m - 3:37(3:37/m) 135/150bpm 36cal 39/93rpm 16.56/24.09mph 8) 1m - 3:21(3:21/m) 125/146bpm 23cal 39/93rpm 17.92/25.38mph 9) 1m - 3:36(3:36/m) 141/149bpm 42cal 39/93rpm 16.7/18.62mph 10) 1m - 3:39(3:39/m) 122/140bpm 21cal 39/93rpm 16.41/25.63mph 11) 1m - 3:32(3:32/m) 128/138bpm 26cal 39/93rpm 17.01/21.98mph 12) 1m - 3:44(3:44/m) 132/139bpm 33cal 39/93rpm 16.11/17.53mph 13) 1m - 3:08(3:08/m) 123/135bpm 18cal 39/93rpm 19.13/23.04mph 14) 1m - 3:54(3:54/m) 125/135bpm 24cal 39/93rpm 15.35/19.31mph 15) 1m - 3:20(3:20/m) 125/129bpm 23cal 39/93rpm 17.96/19.43mph 16) 1m - 3:10(3:10/m) 127/133bpm 23cal 39/93rpm 18.92/20.81mph 17) 1m - 3:03(3:03/m) 129/136bpm 22cal 39/93rpm 19.72/21.75mph 18) 1m - 3:40(3:40/m) 115/137bpm 17cal 39/93rpm 16.39/25.9mph 19) 1m - 3:54(3:54/m) 134/144bpm 36cal 39/93rpm 15.38/20.1mph 20) 1m - 3:02(3:02/m) 126/135bpm 21cal 39/93rpm 19.82/31.25mph 21) 1m - 3:08(3:08/m) 129/137bpm 26cal 39/93rpm 19.12/21.08mph 22) 1m - 3:07(3:07/m) 133/139bpm 28cal 39/93rpm 19.26/21.37mph 23) 1m - 3:26(3:26/m) 136/143bpm 33cal 39/93rpm 17.47/18.91mph 24) 1m - 4:07(4:07/m) 134/148bpm 34cal 39/93rpm 14.58/21.9mph 25) 1m - 3:35(3:35/m) 130/138bpm 26cal 39/93rpm 16.73/18.54mph 26) 1m - 3:17(3:17/m) 120/133bpm 13cal 39/93rpm 18.28/20.73mph 27) 1m - 3:06(3:06/m) 117/126bpm 11cal 39/93rpm 19.36/21.58mph 28) 1m - 3:12(3:12/m) 123/130bpm 16cal 39/93rpm 18.72/20.12mph 29) 1m - 3:05(3:05/m) 126/130bpm 21cal 39/93rpm 19.46/20.77mph 30) 1m - 2:57(2:57/m) 129/135bpm 21cal 39/93rpm 20.33/23.4mph 31) 1m - 3:57(3:57/m) 125/149bpm 27cal 39/93rpm 15.17/24.61mph 32) 1m - 5:07(5:07/m) 128/144bpm 36cal 39/93rpm 11.74/23.42mph 33) 1m - 6:34(6:34/m) 119/135bpm 31cal 39/93rpm 9.13/18.37mph 34) 1m - 4:00(4:00/m) 136/154bpm 38cal 39/93rpm 15.03/21.25mph 35) 1m - 2:56(2:56/m) 135/144bpm 26cal 39/93rpm 20.45/23.81mph 36) 1m - 3:04(3:04/m) 133/140bpm 25cal 39/93rpm 19.56/23.98mph 37) 1m - 3:04(3:04/m) 132/141bpm 23cal 39/93rpm 19.58/23.06mph 38) 1m - 3:09(3:09/m) 125/137bpm 17cal 39/93rpm 19.08/23.38mph 39) 1m - 3:46(3:46/m) 129/149bpm 26cal 39/93rpm 15.9/25.44mph 40) 1m - 3:11(3:11/m) 117/127bpm 12cal 39/93rpm 18.81/28.16mph 41) 1m - 4:32(4:32/m) 135/159bpm 39cal 39/93rpm 13.25/21.14mph 42) 1m - 3:34(3:34/m) 134/144bpm 29cal 39/93rpm 16.79/19.77mph 43) 1m - 3:23(3:23/m) 129/137bpm 23cal 39/93rpm 17.75/22.9mph 44) 1m - 3:25(3:25/m) 136/144bpm 31cal 39/93rpm 17.59/26.9mph 45) 1m - 3:00(3:00/m) 127/143bpm 18cal 39/93rpm 19.97/22.77mph 46) 1m - 3:12(3:12/m) 128/137bpm 21cal 39/93rpm 18.7/23.06mph 47) 1m - 2:57(2:57/m) 127/134bpm 19cal 39/93rpm 20.38/23.15mph 48) 1m - 3:26(3:26/m) 128/133bpm 21cal 39/93rpm 17.5/21.31mph 49) 1m - 3:55(3:55/m) 132/146bpm 30cal 39/93rpm 15.3/19.73mph 50) 1m - 2:53(2:53/m) 123/138bpm 15cal 39/93rpm 20.76/23.73mph 51) 1m - 3:52(3:52/m) 134/148bpm 32cal 39/93rpm 15.52/21.64mph 52) 1m - 2:40(2:40/m) 123/136bpm 13cal 39/93rpm 22.57/34.84mph 53) 1m - 3:27(3:27/m) 125/150bpm 19cal 39/93rpm 17.41/26.88mph 54) 1m - 3:09(3:09/m) 133/144bpm 25cal 39/93rpm 19.06/26.97mph 55) 1m - 2:54(2:54/m) 127/142bpm 18cal 39/93rpm 20.68/22.75mph 56) 1m - 3:43(3:43/m) 133/150bpm 29cal 39/93rpm 16.13/27.8mph 57) 1m - 3:22(3:22/m) 125/136bpm 17cal 39/93rpm 17.84/23.98mph 58) 0.54m - 2:25(4:30/m) 117/127bpm 8cal 39/93rpm 13.35/20.41mph 59) 0.01m - 2:58(3:54:18/m) 110/119bpm 1cal 61/64rpm 0.26/2.84mph Add a comment 1.4mi, 41:29 Swimming - Open Water Broadsman Swim Split Summary === 1) 1.35m - 41:29(30:44/m) 120/125bpm 496cal 26/32rpm 1.95/3.28mph 2) 0.11m - 6:47(1:01:49/m) 118/133bpm 9cal 39/93rpm 0.97/4.15mph Add a comment	-	-	7.4mi, 1:05:21 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 134/146bpm 114cal 7.02/8.37mph 2) 1m - 8:42(8:42/m) 139/145bpm 121cal 6.89/7.47mph 3) 1m - 9:12(9:12/m) 140/147bpm 124cal 6.53/9.62mph 4) 1m - 8:49(8:49/m) 136/145bpm 104cal 6.8/7.58mph 5) 1m - 8:36(8:36/m) 140/147bpm 106cal 6.97/9.04mph 6) 1m - 8:28(8:28/m) 137/143bpm 93cal 7.09/8.45mph 7) 1m - 9:14(9:14/m) 143/150bpm 113cal 6.5/7.78mph 8) 0.44m - 3:47(8:32/m) 141/153bpm 42cal 7.04/8.6mph Add a comment	1.1mi, 33:59 Swimming - Open Water Split Summary === 1) 1.05m - 33:59(32:22/m) 385cal 24/47rpm 1.85/3.06mph Add a comment 0mi, 41:33 Cross-Training - Gym Gym Split Summary === 1) 0m - 41:33(/m) 89/114bpm 162cal Add a comment
Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12
-	-	2.2mi, 16:51 Running - General Split Summary === 1) 1m - 7:46(7:46/m) 163/170bpm 123cal 85/91rpm 7.72/11.81mph 2) 1m - 7:28(7:28/m) 163/166bpm 119cal 85/91rpm 8.03/8.25mph 3) 0.22m - 1:36(7:21/m) 166/170bpm 26cal 85/91rpm 8.17/8.41mph Add a comment 11.2mi, 37:39 Cycling - Road Biking Split Summary === 1) 1m - 3:31(3:31/m) 142/151bpm 46cal 36/118rpm 17.04/21.12mph 2) 1m - 3:54(3:54/m) 155/165bpm 57cal 36/118rpm 15.4/19.77mph 3) 1m - 3:09(3:09/m) 155/166bpm 46cal 36/118rpm 19.06/24.5mph 4) 1m - 3:33(3:33/m) 152/160bpm 51cal 36/118rpm 16.91/23.5mph 5) 1m - 4:09(4:09/m) 152/160bpm 59cal 36/118rpm 14.44/21.14mph 6) 1m - 3:49(3:49/m) 155/167bpm 54cal 36/118rpm 15.7/24.48mph 7) 1m - 2:52(2:52/m) 143/149bpm 33cal 36/118rpm 20.99/25.36mph 8) 1m - 2:51(2:51/m) 149/155bpm 39cal 36/118rpm 21/28.74mph 9) 1m - 2:45(2:45/m) 139/154bpm 28cal 36/118rpm 21.86/25.15mph 10) 1m - 2:59(2:59/m) 136/145bpm 25cal 36/118rpm 20.14/26.07mph 11) 1m - 3:04(3:04/m) 148/158bpm 36cal 36/118rpm 19.52/23.52mph 12) 0.23m - 1:03(4:32/m) 145/157bpm 11cal 36/118rpm 13.24/22.38mph 13) 0.11m - 1:20(12:13/m) 148/154bpm 14cal 85/91rpm 4.91/9.77mph Add a comment 1.1mi, 37:31 Swimming - Open Water Towing Ollie Split Summary === 1) 1.1m - 37:31(34:03/m) 121/122bpm 401cal 23/28rpm 1.76/3.14mph Add a comment	25.4mi, 1:37:26 Cycling - Road Biking Ride back from Beccles Split Summary === 1) 1m - 4:26(4:26/m) 102/116bpm 25cal 13.54/18.16mph 2) 1m - 4:10(4:10/m) 121/134bpm 38cal 14.41/19.29mph 3) 1m - 4:00(4:00/m) 124/135bpm 39cal 15/17.76mph 4) 1m - 3:25(3:25/m) 116/132bpm 25cal 17.6/23.61mph 5) 1m - 3:19(3:19/m) 106/125bpm 16cal 18.13/23.31mph 6) 1m - 3:45(3:45/m) 108/131bpm 21cal 15.97/20.66mph 7) 1m - 4:09(4:09/m) 121/131bpm 38cal 14.44/20.25mph 8) 1m - 3:12(3:12/m) 116/137bpm 24cal 18.73/25.19mph 9) 1m - 3:29(3:29/m) 124/137bpm 31cal 17.21/22.48mph 10) 1m - 3:50(3:50/m) 116/140bpm 26cal 15.65/23.75mph 11) 1m - 3:56(3:56/m) 134/147bpm 43cal 15.27/18.45mph 12) 1m - 3:24(3:24/m) 125/136bpm 30cal 17.66/21.25mph 13) 1m - 3:26(3:26/m) 113/137bpm 21cal 17.46/23.67mph 14) 1m - 4:28(4:28/m) 131/142bpm 44cal 13.41/18.01mph 15) 1m - 4:28(4:28/m) 113/124bpm 22cal 13.41/26.55mph 16) 1m - 3:42(3:42/m) 125/140bpm 31cal 16.2/29.16mph 17) 1m - 3:34(3:34/m) 130/137bpm 34cal 16.79/18.93mph 18) 1m - 3:23(3:23/m) 129/140bpm 29cal 17.69/23.42mph 19) 1m - 3:06(3:06/m) 144/159bpm 38cal 19.38/28.07mph 20) 1m - 3:55(3:55/m) 121/137bpm 28cal 15.29/20.94mph 21) 1m - 3:54(3:54/m) 120/145bpm 25cal 15.38/21.44mph 22) 1m - 3:52(3:52/m) 141/160bpm 42cal 15.49/20.08mph 23) 1m - 4:37(4:37/m) 118/142bpm 26cal 13.01/22.04mph 24) 1m - 3:41(3:41/m) 132/144bpm 38cal 16.28/24.84mph 25) 1m - 4:25(4:25/m) 127/151bpm 39cal 13.57/21.81mph 26) 0.37m - 1:47(4:52/m) 111/129bpm 8cal 12.32/20.98mph Add a comment 22.8mi, 1:21:33 Cycling - Road Biking Ride out to Beccles Split Summary === 1) 1m - 4:58(4:58/m) 123/139bpm 50cal 12.1/15.99mph 2) 1m - 3:58(3:58/m) 137/141bpm 50cal 15.14/19.58mph 3) 1m - 3:36(3:36/m) 129/152bpm 36cal 16.65/29.2mph 4) 1m - 4:11(4:11/m) 148/154bpm 59cal 14.37/16.36mph 5) 1m - 3:39(3:39/m) 142/153bpm 45cal 16.44/21.33mph 6) 1m - 3:59(3:59/m) 143/149bpm 51cal 15.05/21mph 7) 1m - 3:14(3:14/m) 127/139bpm 26cal 18.55/22.56mph 8) 1m - 3:15(3:15/m) 130/138bpm 28cal 18.42/23.67mph 9) 1m - 3:28(3:28/m) 140/147bpm 39cal 17.29/24.23mph 10) 1m - 3:17(3:17/m) 137/142bpm 35cal 18.26/22.38mph 11) 1m - 2:59(2:59/m) 132/143bpm 25cal 20.15/24.61mph 12) 1m - 3:43(3:43/m) 138/150bpm 38cal 16.13/22.87mph 13) 1m - 3:08(3:08/m) 137/146bpm 32cal 19.15/25.86mph 14) 1m - 4:00(4:00/m) 141/151bpm 44cal 15.02/21.71mph 15) 1m - 4:04(4:04/m) 140/147bpm 43cal 14.77/20.04mph 16) 1m - 3:05(3:05/m) 128/135bpm 20cal 19.5/21.81mph 17) 1m - 3:23(3:23/m) 128/135bpm 21cal 17.71/22.21mph 18) 1m - 3:35(3:35/m) 131/141bpm 25cal 16.74/26.86mph 19) 1m - 3:24(3:24/m) 130/138bpm 23cal 17.62/21.14mph 20) 1m - 3:33(3:33/m) 134/143bpm 28cal 16.87/20.54mph 21) 1m - 3:29(3:29/m) 143/149bpm 39cal 17.22/26.76mph 22) 1m - 3:08(3:08/m) 146/155bpm 38cal 19.18/32.42mph 23) 0.78m - 2:27(3:08/m) 134/149bpm 18cal 19.13/31.73mph Add a comment	-	-	1.1mi, 30:53 Swimming - Open Water Split Summary === 1) 1.11m - 30:53(27:54/m) 410cal 26/32rpm 2.15/3.94mph Add a comment 0mi, 44:32 Cross-Training - Gym gym Split Summary === 1) 0m - 44:32(/m) 91/128bpm 193cal Add a comment
Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18	Wed 19th Jun Jun 19
-	-	0.2mi, 2:08 Running - General Budgie smuggler run Split Summary === 1) 0.16m - 2:08(13:00/m) 17cal 4.61/5.57mph Add a comment 3.1mi, 31:45 Running - parkrun Keswick PR Split Summary === 1) 1m - 10:47(10:47/m) 136cal 5.57/6.26mph 2) 1m - 9:59(9:59/m) 142cal 6.01/8.41mph 3) 1m - 10:03(10:03/m) 143cal 5.97/8.18mph 4) 0.11m - 57(8:58/m) 15cal 6.7/7.22mph Add a comment	12.8mi, 2:05:39 Running - Race Lakesman Run Split Summary === 1) 1m - 8:33(8:33/m) 159/166bpm 123cal 76/120rpm 7.01/8.91mph 2) 1m - 9:17(9:17/m) 163/168bpm 141cal 76/120rpm 6.47/9.35mph 3) 1m - 8:51(8:51/m) 164/172bpm 138cal 76/120rpm 6.78/8.7mph 4) 1m - 9:09(9:09/m) 161/166bpm 127cal 76/120rpm 6.56/10.12mph 5) 1m - 9:08(9:08/m) 160/166bpm 123cal 76/120rpm 6.57/7.85mph 6) 1m - 9:27(9:27/m) 162/166bpm 132cal 76/120rpm 6.35/8.83mph 7) 1m - 9:51(9:51/m) 163/167bpm 137cal 76/120rpm 6.09/6.97mph 8) 1m - 9:59(9:59/m) 161/168bpm 134cal 76/120rpm 6.01/9.18mph 9) 1m - 10:14(10:14/m) 160/164bpm 128cal 76/120rpm 5.86/9.02mph 10) 1m - 10:32(10:32/m) 161/169bpm 137cal 76/120rpm 5.69/6.72mph 11) 1m - 10:54(10:54/m) 160/166bpm 133cal 76/120rpm 5.5/7.1mph 12) 1m - 11:00(11:00/m) 160/165bpm 130cal 76/120rpm 5.46/5.95mph 13) 0.77m - 8:43(11:15/m) 164/169bpm 122cal 76/120rpm 5.33/7.47mph Add a comment 55.8mi, 3:04:21 Cycling - Race Lakesman Bike Split Summary === 1) 1m - 3:14(3:14/m) 154/162bpm 47cal 44/99rpm 18.54/24.46mph 2) 1m - 2:50(2:50/m) 159/165bpm 42cal 44/99rpm 21.17/27.66mph 3) 1m - 2:54(2:54/m) 154/159bpm 42cal 44/99rpm 20.69/23.81mph 4) 1m - 2:56(2:56/m) 151/155bpm 42cal 44/99rpm 20.4/21.9mph 5) 1m - 2:55(2:55/m) 150/153bpm 41cal 44/99rpm 20.55/22.67mph 6) 1m - 3:01(3:01/m) 152/156bpm 43cal 44/99rpm 19.84/21.14mph 7) 1m - 3:05(3:05/m) 148/155bpm 41cal 44/99rpm 19.48/24.04mph 8) 1m - 2:59(2:59/m) 148/154bpm 39cal 44/99rpm 20.16/28.51mph 9) 1m - 2:57(2:57/m) 143/146bpm 33cal 44/99rpm 20.37/29.28mph 10) 1m - 3:32(3:32/m) 147/152bpm 44cal 44/99rpm 17/20.71mph 11) 1m - 3:44(3:44/m) 147/151bpm 47cal 44/99rpm 16.07/18.07mph 12) 1m - 3:02(3:02/m) 140/151bpm 31cal 44/99rpm 19.8/20.85mph 13) 1m - 3:26(3:26/m) 145/152bpm 38cal 44/99rpm 17.49/21.98mph 14) 1m - 2:36(2:36/m) 127/141bpm 12cal 44/99rpm 23.04/26.57mph 15) 1m - 4:54(4:54/m) 147/153bpm 58cal 44/99rpm 12.23/20.29mph 16) 1m - 4:22(4:22/m) 143/152bpm 44cal 44/99rpm 13.74/23.5mph 17) 1m - 4:22(4:22/m) 141/157bpm 39cal 44/99rpm 13.75/21.23mph 18) 1m - 3:01(3:01/m) 134/148bpm 19cal 44/99rpm 19.86/32.44mph 19) 1m - 3:46(3:46/m) 138/151bpm 29cal 44/99rpm 15.91/34.63mph 20) 1m - 4:38(4:38/m) 147/159bpm 52cal 44/99rpm 12.93/20.6mph 21) 1m - 3:08(3:08/m) 137/156bpm 23cal 44/99rpm 19.15/33.46mph 22) 1m - 4:59(4:59/m) 153/161bpm 63cal 44/99rpm 12.05/30.87mph 23) 1m - 2:04(2:04/m) 135/149bpm 13cal 44/99rpm 28.92/42.27mph 24) 1m - 3:21(3:21/m) 143/156bpm 29cal 44/99rpm 17.95/30.43mph 25) 1m - 4:09(4:09/m) 149/163bpm 43cal 44/99rpm 14.46/37.03mph 26) 1m - 3:59(3:59/m) 143/162bpm 34cal 44/99rpm 15.04/27.3mph 27) 1m - 3:37(3:37/m) 146/154bpm 36cal 44/99rpm 16.63/23.52mph 28) 1m - 2:24(2:24/m) 135/140bpm 11cal 44/99rpm 24.96/28.41mph 29) 1m - 3:28(3:28/m) 144/154bpm 29cal 44/99rpm 17.32/28.64mph 30) 1m - 3:05(3:05/m) 142/155bpm 24cal 44/99rpm 19.48/28.39mph 31) 1m - 2:55(2:55/m) 144/150bpm 25cal 44/99rpm 20.55/30.62mph 32) 1m - 3:46(3:46/m) 149/160bpm 41cal 44/99rpm 15.94/19.83mph 33) 1m - 2:54(2:54/m) 149/158bpm 31cal 44/99rpm 20.7/27.78mph 34) 1m - 3:52(3:52/m) 149/154bpm 42cal 44/99rpm 15.48/18.74mph 35) 1m - 2:38(2:38/m) 143/149bpm 19cal 44/99rpm 22.8/34.02mph 36) 1m - 2:27(2:27/m) 146/153bpm 21cal 44/99rpm 24.52/33.69mph 37) 1m - 2:12(2:12/m) 134/144bpm 9cal 44/99rpm 27.28/36mph 38) 1m - 2:14(2:14/m) 131/136bpm 7cal 44/99rpm 26.92/29.62mph 39) 1m - 3:00(3:00/m) 139/144bpm 17cal 44/99rpm 19.98/23.79mph 40) 1m - 3:00(3:00/m) 139/145bpm 17cal 44/99rpm 19.97/23.84mph 41) 1m - 3:59(3:59/m) 143/149bpm 30cal 44/99rpm 15.08/18.83mph 42) 1m - 3:51(3:51/m) 142/152bpm 30cal 44/99rpm 15.58/24.19mph 43) 1m - 4:12(4:12/m) 147/153bpm 43cal 44/99rpm 14.31/20.37mph 44) 1m - 3:06(3:06/m) 134/144bpm 12cal 44/99rpm 19.41/21.9mph 45) 1m - 3:18(3:18/m) 138/141bpm 17cal 44/99rpm 18.22/22.29mph 46) 1m - 2:32(2:32/m) 128/134bpm 8cal 44/99rpm 23.65/25.07mph 47) 1m - 2:40(2:40/m) 130/134bpm 9cal 44/99rpm 22.52/25.9mph 48) 1m - 3:08(3:08/m) 138/142bpm 17cal 44/99rpm 19.16/21.56mph 49) 1m - 3:07(3:07/m) 138/140bpm 18cal 44/99rpm 19.3/19.56mph 50) 1m - 3:20(3:20/m) 142/145bpm 28cal 44/99rpm 17.99/19.77mph 51) 1m - 3:19(3:19/m) 143/148bpm 28cal 44/99rpm 18.12/19.45mph 52) 1m - 3:27(3:27/m) 143/152bpm 30cal 44/99rpm 17.41/18.95mph 53) 1m - 3:31(3:31/m) 144/148bpm 32cal 44/99rpm 17.09/19.79mph 54) 1m - 3:13(3:13/m) 143/147bpm 26cal 44/99rpm 18.63/20.89mph 55) 1m - 3:19(3:19/m) 146/156bpm 32cal 44/99rpm 18.1/25.03mph 56) 0.8m - 2:55(3:40/m) 150/156bpm 32cal 44/99rpm 16.39/22.56mph 57) 0.12m - 3:07(25:50/m) 138/147bpm 10cal 76/120rpm 2.32/4.99mph Add a comment 1.4mi, 40:09 Swimming - Open Water Lakesman Swim Split Summary === 1) 1.36m - 40:09(29:35/m) 145/152bpm 500cal 26/30rpm 2.03/3.47mph 2) 0.26m - 8:22(31:48/m) 138/167bpm 27cal 44/99rpm 1.89/6.26mph Add a comment	-	-	-

Dist	Races	PB	WB	1994	1998	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	11	19:21 6:14/mi	71.78												19:21 71.07		19:38 71.11	19:36 71.78			21:29 67.03	20:50 69.67		21:17 69.29
4.8mi	3	31:54 6:43/mi	68.02						31:54 64.91	32:28 64.16								32:29 68.02
5mi	5	33:53 6:47/mi	70.25												34:23 66.12						33:53 70.25		34:31 70.07
5.5mi	1	40:37 7:23/mi	64.98																			40:37 64.98
10km	31	39:36 6:22/mi	73.95		39:40 67.86		41:20 65.72	39:42 68.73		41:30 66.50	44:18 62.73	43:51 63.84	42:30 66.35	41:02 69.21	45:20 63.14	42:52 67.28		39:36 73.95	42:40 69.16	41:22 71.90	43:51 68.35	44:20 68.14	44:29 67.91	46:28 66.06
7mi	2	47:35 6:48/mi	67.64										49:48 64.15	47:35 67.64
8.8mi	1	1:01:25 6:59/mi	66.91												1:01:25 66.91
8.9mi	3	1:02:14 7:00/mi	69.47																1:11:54 59.65	1:02:14 69.47		1:12:41 60.45
10mi	15	1:05:10 6:31/mi	68.85			1:08:54 64.50	1:05:10 68.29							1:21:55 56.82	1:09:31 67.44			1:29:17 53.75	1:45:12 45.99	1:11:25 67.74	1:11:26 68.28	1:12:38 68.25	1:12:00 68.85	1:24:34 59.10	1:14:23 68.33
20km	2	1:28:00 7:05/mi	65.82										1:29:08 64.48	1:28:00 65.82
13mi	1	1:40:08 7:42/mi	65.24																			1:40:08 65.24
21km	1	1:36:30 7:24/mi	61.59						1:36:30 61.59
13.1mi	39	1:26:53 6:38/mi	68.86	1:31:30 64.75		1:41:00 58.67	1:26:53 68.17	1:28:54 66.75		1:35:00 63.14	1:29:57 67.07		1:29:57 68.08	1:30:35 68.11	1:30:18 68.86		1:42:01 61.44	1:32:34 68.81	1:35:14 67.43	1:34:48 67.73	1:39:34 65.57	1:38:24 66.34	1:44:12 63.18	1:55:35 57.93	1:50:03 60.84
13.3mi	1	1:48:50 8:13/mi	59.68																1:48:50 59.68
14mi	1	1:46:42 7:37/mi	61.31										1:46:42 61.31
14.1mi	1	1:54:53 8:10/mi	62.55																					1:54:53 62.55
18mi	2	2:31:00 8:23/mi	58.93															2:31:00 58.93					2:40:31 57.84
19.7mi	1	2:39:54 8:08/mi	58.86											2:39:54 58.86
20mi	6	2:28:08 7:24/mi	67.30											2:47:52 56.57	2:32:20 62.82					2:28:08 67.30	2:51:31 59.12				2:51:55 61.07
26.2mi	22	3:17:51 7:33/mi	67.47		3:38:39 57.16		3:29:44 59.59							3:25:29 62.33	3:28:16 61.98	3:53:40 55.69			3:17:51 67.47	3:44:12 60.05	3:53:00 58.29	3:40:25 62.16	4:08:22 55.65	3:58:59 57.83	3:56:15 59.56
30mi	1	4:48:11 9:36/mi	54.43																			4:48:11 54.43
39mi	1	6:16:28 9:39/mi	51.04												6:16:28 51.04
50mi	1	14:49:46 17:48/mi	29.91																					14:49:46 29.91

2019	Date	Result	WAVA
the Lakesman Half Triathlon	16 Jun	/ /	0.00%
Dereham 10 mile race	12 May	1:14:23	68.33%
Wortwell 10M TT	19 Apr	26:36	0.00%
Bungay Black Dog Marathon	14 Apr	3:56:15	59.56%
Wymondham 20	24 Mar	2:51:55	61.07%
Hunny Bell Cross Country	10 Mar	36:25	66.94%
Ringland Half	3 Mar	1:50:03	60.84%
Phoenix Jaw Dropper (6 hr)	23 Feb	19.86 / miles	0.00%
2018	Date	Result	WAVA
Round Norfolk Relay Stage 2	15 Sep	1:54:53	62.55%
North Norfolk Triathlon	2 Sep	24:17 / 1:10:09 / 46:40	0.00%
Night Trail Half Marathon	31 Aug	2:49:24	39.53%
Lakeland 50	28 Jul	14:49:46	29.91%
The Wales Marathon	15 Jul	4:48:41	48.31%
The Wales Sportive (112 miles)	14 Jul	8:11:13	0.00%
The Wales Swim	13 Jul	1:15:31	0.00%
Wroxham 5k	4 Jul	22:13	66.38%
Great Barrow Challenge	3 Jul	5:00:46	46.37%
Holkham 10k	30 Jun	46:28	66.06%
Wroxham 5k	13 Jun	26:16	56.15%
Wroxham 5k	16 May	21:17	69.29%
Breakland marathon	22 Apr	4:49:19	48.20%
Larking Gowen City of Norwich Half Marathon	15 Apr	1:55:35	57.93%
Marriott's Way Trail Marathon	18 Feb	3:58:59	57.83%
Freethorpe Ten	28 Jan	1:24:34	59.10%
2017	Date	Result	WAVA
Great Barrow Challenge	29 Dec	4:08:22	55.65%
Marriott's Way half Ultra Fun Run	5 Nov	2:40:31	57.84%
Great Yarmouth East Coast 10K	15 Oct	50:17	60.56%
Bure Valley 10	1 Oct	1:17:45	64.28%
Round Norfolk Relay Stage 5	16 Sep	1:36:41	55.88%
Bath Two Tunnels City Ticket Half Marathon	20 Aug	2:47:13	39.70%
Holkham 10K	1 Jul	46:21	65.70%
MK Standard Distance Triathlon	4 Jun	24:16 / 1:18:15 / 50:50	0.00%
East England Triathlon Relays	28 May	/ 37:39 /	0.00%
Slateman Triathlon	21 May	20:53 / 1:46:55 / 1:11:01	0.00%
Great Yarmouth Promenade 5 Mile Series Race 1	26 Apr	34:31	70.07%
Madrid Rock 'n' Roll half marathon	23 Apr	2:29:09	44.51%
Larking Gowen City of Norwich Half Marathon	9 Apr	1:49:14	60.77%
Mad March Hare 10K	19 Mar	48:33	62.72%
Broadland Half Marathon	12 Mar	1:44:12	63.18%
Cambridge Half Marathon	5 Mar	1:50:07	59.78%
Norfolk Gazelles Valentine 10k	19 Feb	44:29	67.91%
Freethorpe 10 Mile	29 Jan	1:12:00	68.85%
Wymondham NYD 10K	2 Jan	50:17	60.08%
2016	Date	Result	WAVA
Beccles Turkey Trot	11 Dec	1:12:38	68.25%
Valencia Marathon	20 Nov	3:40:25	62.16%
Bure Valley 10	6 Nov	1:19:49	62.11%
Stort 30	30 Oct	4:48:11	54.43%
Bakers & Larners of Holt 10km	23 Oct	44:36	67.73%
Monster Half Marathon	25 Sep	1:40:08	65.24%
Round Norfolk Relay Stage 16	18 Sep	40:37	64.98%
The Vitruvian, Rutland, England	10 Sep	38:50 / 2:48:10 / 1:45:23	0.00%
Helvellyn Triathlon	4 Sep	26:37 / 2:18:30 / 2:36:08	0.00%
Triathlon Relays Championship (Day 2)	28 Aug	6:35 / 8:58 / 7:37	0.00%
Triathlon Relays Championship	27 Aug	8:37 / 23:41 / 20:42	0.00%
Great Yarmouth Half Marathon	14 Aug	1:39:54	65.90%
Wroxham 5K series	21 Jul	20:50	69.67%
Outlaw Half Triathlon - Holkham	3 Jul	38:47 / 2:53:14 / 2:06:47	0.00%
Giants Head Marathon	25 Jun	6:22:18	35.84%
Chase the Train	22 May	1:12:41	60.45%
Bungay half marathon	17 Apr	1:46:24	61.87%
Trowse 10K	27 Mar	1:01:33	49.08%
The Mad March Hare 10k	20 Mar	44:20	68.14%
Broadland Half Marathon	13 Mar	1:38:24	66.34%
Norfolk Gazelles Valentine 10K	14 Feb	50:33	59.29%
Freethorpe 10 Mile	31 Jan	1:15:45	64.91%
2015	Date	Result	WAVA
Old Deer Park Richmond 10km	15 Nov	45:19	66.14%
East Anglian Cross Country League - Knettishall Heath	28 Oct	48:26	61.89%
Bakers & Larners of Holt 10km	25 Oct	43:51	68.35%
GYRR East Coast 10K	18 Oct	44:00	68.12%
West Suffolk Tri	27 Sep	5:44 / 32:48 / 24:30	0.00%
Grunty Fen Half Marathon	13 Sep	1:39:34	65.57%
Dereham 5K	23 Aug	21:29	67.03%
Muff Marathon (Quadrathon Day #4)	16 Aug	3:53:00	58.29%
Mamore Marathon (Quadrathon Day #3)	15 Aug	4:29:39	50.36%
Malin Marathon (Quadrathon Day #2)	14 Aug	4:20:04	52.22%
Kinnego Marathon (Quadrathon Day #1)	13 Aug	4:37:27	48.95%
Worstead 5M	24 Jul	33:53	70.25%
Ironman Frankfurt	5 Jul	1:25:11 / 6:11:13 / 6:25:11	0.00%
Rock ‘n’ Roll Liverpool Marathon	14 Jun	5:05:25	44.47%
Great Yarmouth Promenade 5 Mile Series	20 May	34:51	68.30%
Bungay Half Marathon	19 Apr	1:56:48	55.89%
Brighton Marathon	12 Apr	3:56:55	57.32%
Wymondham 20 Miler	22 Mar	2:51:31	59.12%
Cambridge Half Marathon	8 Mar	1:56:02	55.80%
Tarpley 20	22 Feb	3:06:41	53.86%
Freethorpe 10 Mile	25 Jan	1:11:26	68.28%
2014	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	23 Nov	1:53:53	56.85%
Yorkshire Marathon	12 Oct	3:44:12	60.05%
Chase the train	5 Oct	1:02:14	69.47%
Wiggle Flat Out in the Fens (150m)	22 Jun	7:54:47	0.00%
Fritton Lake Olympic Triathlon	15 Jun	29:22 / 1:07:51 / 43:56	0.00%
2nd Annual Beccles Triathlon	1 Jun	11:14 / 35:43 / 30:17	0.00%
Eastern Region Tri Relays	18 May	13:14 / 35:48 / 21:17	0.00%
Mad March Hare 10K	23 Mar	41:22	71.90%
Broadland half marathon	16 Mar	1:34:48	67.73%
Wymondham 20 Miler	2 Mar	2:28:08	67.30%
Tarpley 10	23 Feb	1:11:25	67.74%
Brass Monkey Half Marathon	19 Jan	1:36:34	66.50%
2013	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	24 Nov	1:36:24	66.61%
Snowdonia Marathon	26 Oct	4:07:12	54.00%
Fenland 10	20 Oct	1:45:12	45.99%
NNBR - Chase the train	6 Oct	1:11:54	59.65%
Round Norfolk Relay Stage 13	15 Sep	1:48:50	59.68%
North Norfolk Triathlon	8 Sep	24:33 / 1:04:27 / 44:03	0.00%
Autumn Waveney Sprint Triathlon	1 Sep	7:41 / 33:04 / 13:33	0.00%
Triathlon England Club Relay Championships	24 Aug	9:22 / 25:47 / 20:29	0.00%
Ironman UK	4 Aug	1:12:43 / 6:24:43 / 4:38:57	0.00%
Whipsnade Zoo Stampede 10k	9 Jun	1:10:34	41.82%
Greater Manchester Marathon	28 Apr	3:17:51	67.47%
Bungay Half Marathon	14 Apr	1:35:14	67.43%
Trowse 10k	31 Mar	42:40	69.16%
2012	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	25 Nov	1:32:34	68.81%
Marriotts Walf half Ultra	11 Nov	2:31:00	58.93%
Virgin Active Indoor Triathlon	2 Nov	7:52 / 14:10 / 8:47	0.00%
Lowestoft Scores	16 Sep	32:29	68.02%
North Norfolk Triathlon	2 Sep	27:49 / 1:05:08 / 41:47	0.00%
Midnight Wo/Man half Ironman	18 Aug	37:26 / 2:41:59 / 1:40:25	0.00%
Dereham 5K	22 Jul	19:36	71.78%
Upton Tri+	14 Jul	/ 1:12:45 / 44:52	0.00%
Lord Mayor's 5K City Centre Classic	7 Jul	19:50	70.94%
Fritton Lake Olympic Triathlon	17 Jun	27:11 / 1:13:19 / 44:04	0.00%
Wymondham Midsummer 10 mile	10 Jun	1:29:17	53.75%
Waveney Sprint Triathlon	13 May	7:43 / 33:28 / 13:17	0.00%
Grand East Anglia Run (GEAR) 10K	6 May	39:36	73.95%
Trowse 10k	8 Apr	43:22	67.53%
2011	Date	Result	WAVA
Walden XC Duathlon	20 Nov	/ 1:07:10 /20:58	0.00%
Norwich Sportspark Relay Triathlon	3 Oct	3:40 / 9:00 / 4:45	0.00%
Round Norfolk Relay - stage 1	17 Sep	2:11:00	62.92%
Lord Mayor's 5K City Centre Classic	9 Jul	19:38	71.11%
Liverpool Triathlon	26 Jun	27:15 / 1:12:18 / 42:37	0.00%
Fritton Lake Olympic Triathlon	12 Jun	26:54 / 1:12:13 / 43:06	0.00%
Larking Gowen City of Norwich Half Marathon	13 Mar	1:42:01	61.44%
2010	Date	Result	WAVA
Mucky Races-Steeplechase	31 Oct	48:02	28.85%
North Norfolk Triathlon	12 Sep	32:57 / 1:25:38 / 42:56	0.00%
Reepham Summer 10k	22 Aug	42:52	67.28%
Outlaw Triathlon	8 Aug	1:08:46 / 5:55:25 / 4:29:12	0.00%
Waveney Sprint Triathlon	9 May	7:34 / 36:49 / 14:01	0.00%
London Marathon	25 Apr	3:53:40	55.69%
2009	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	29 Nov	1:30:18	68.86%
Marriotts Way Ultra Run	1 Nov	6:16:28	51.04%
RNR - Stage 14	20 Sep	1:01:25	66.91%
Vitruvian Triathlon	5 Sep	39:01 / 2:57:10 / 1:45:27	0.00%
Fritton Aquathlon race #4	20 Aug	8:00 / 10:08	0.00%
Reepham Summer 10k	16 Aug	45:20	63.14%
Great Yarmouth Road Runners Half Marathon	9 Aug	1:38:56	62.85%
21st Worstead Festival 5	24 Jul	34:23	66.12%
City of Norwich Lord Mayors 5K Classic	11 Jul	19:21	71.07%
Fritton Aquathlon Race #2	25 Jun	7:45 / 10:02	0.00%
Wroxham 5K	24 Jun	19:37	70.11%
Royal Windsor Triathlon	14 Jun	30:15 / 1:16:55 / 45:07	0.00%
Edinburgh Marathon	31 May	3:28:16	61.98%
Dereham 10	17 May	1:09:31	67.44%
Wymondham 20	8 Mar	2:32:20	62.82%
2008	Date	Result	WAVA
City of Norwich Half Marathon	30 Nov	1:30:35	68.11%
East Coast Run	26 Oct	41:02	69.21%
North norfolk 7	19 Oct	47:35	67.64%
Round Norfolk Relay - Stage 12	20 Sep	2:39:54	58.86%
Kielder Off Road Triathlon	14 Sep	26:00 / 2:30:00 / 1:22:00	0.00%
Wells Olympic Triathlon	8 Sep	26:08 / 1:16:55 / 42:40	0.00%
Reepham Summer 10k	17 Aug	43:22	65.48%
Ironman Austria	13 Jul	1:10:49 / 6:00:07 / 4:01:14	0.00%
Dereham 10	18 May	1:21:55	56.82%
London Marathon	13 Apr	3:25:29	62.33%
Bungay Black Dog Half Marathon	6 Apr	1:37:45	63.14%
Wymondham 20	2 Mar	2:47:52	56.57%
Great East Run	17 Feb	1:28:00	65.82%
2007	Date	Result	WAVA
City of Norwich Half Marathon	2 Dec	1:29:57	68.08%
Benidorm Half Marathon	25 Nov	1:59:35	51.21%
North Norfolk 7	21 Oct	49:48	64.15%
Round Norfolk Relay (stage 13)	16 Sep	1:46:42	61.31%
The Vitruvian Middle Distance Triathlon	8 Sep	37:53 / 2:49:21 / 1:45:30	0.00%
Great Yarmouth 10 k	12 Aug	42:30	66.35%
Cambridge Olympic Triathlon	5 Aug	29:08 / 1:10:55 / 46:40	0.00%
The Beaver Middle Distance Tri	15 Jul	38:25 / 2:33:00 / 1:39:18	0.00%
Weymouth Middle Distance Triathlon	3 Jul	38:00 / 2:48:00 / 1:45:00	0.00%
Norwich Olympic Triathlon	1 Jul	26:06 / 1:12:02 / 45:47	0.00%
2nd guy Fawkes	8 Jun	43:30	64.83%
Redditch Sprint Triathlon	20 May	15:08 / 36:24 / 20:02	0.00%
St Peters Brewery 20K The Great East Run	18 Feb	1:29:08	64.48%
2006	Date	Result	WAVA
Cambridge Olympic Triathlon	13 Aug	30:00 / 1:17:00 / 46:00	0.00%
Cleveland Steelman Middle Distance Triathlon	1 Jul	40:00 / 3:07:00 / 2:13:00	0.00%
Redditch Sprint Triathlon	21 May	15:40 / 40:35 / 21:09	0.00%
Waveney Sprint Triathlon	14 May	7:40 / 36:47 / 13:55	0.00%
The Norwich Union Trowse 10km	16 Apr	43:51	63.84%
2005	Date	Result	WAVA
Great Yarmouth Half Marathon	14 Aug	1:35:00	63.51%
Norwich Olympic Triathlon	16 Jul	35:12 / 1:14:02 / 45:23	0.00%
Ripon Olympic Triathlon	9 Jul	33:05 / 1:25:57 / 52:07	0.00%
City of Norwich 1/2 Marathon	12 Jun	1:29:57	67.07%
Redditch Sprint Triathlon	22 May	18:09 / 43:07 / 21:29	0.00%
Waveney Sprint Triathlon	13 May	7:30 / 37:47 / 13:20	0.00%
Trowse Spring 10K	10 Apr	44:18	62.73%
Bungay Half	3 Apr	1:38:50	61.05%
2004	Date	Result	WAVA
Yarmouth 10K	17 Oct	41:30	66.50%
Clacton Olympic Triathlon	5 Sep	35:57 / 1:13:54 / 46:48	0.00%
Lowestoft Scores	29 Aug	32:28	64.16%
Ripon Olympic Distance Triathlon	10 Jul	33:31 / 1:23:40 / 50:38	0.00%
Waveney Sprint Triathlon	15 May	7:56 / 37:35 / 13:43	0.00%
Bungay Blackdog Half Marathon	4 Apr	1:35:00	63.14%
2003	Date	Result	WAVA
Lowestoft Scores	31 Aug	31:54	64.91%
Stowmarket Triathlon	17 Aug	17:10 / 43:00 / 44:12	0.00%
Waveney Triathlon	18 May	9:04 / 40:11 / 13:45	0.00%
East Grinstead Triathlon	11 May	14:20 / 55:20 / 23:29	0.00%
Tadcaster Triathlon	11 May	11:28 / 29:24 / 32:27	0.00%
cambridge duathlon	27 Apr	/ 1:16:30 /1:00:30	0.00%
Bungay Blackdog Half Marathon	30 Mar	1:36:30	61.59%
2002	Date	Result	WAVA
Leeds Half Marathon	12 May	1:37:00	61.33%
Wigginton 10K	6 May	39:42	68.73%
Brass Monkey Half Marathon	27 Jan	1:28:54	66.75%
2001	Date	Result	WAVA
Christmas Cracker 10k Scarborough	2 Dec	41:20	65.72%
Great North Run	16 Sep	1:45:00	56.52%
Pocklington 3 Villages Half Marathon	9 Sep	1:31:41	64.73%
Norwich Half Marathon	10 May	2:04:28	47.68%
London Marathon	22 Apr	3:29:44	59.59%
Snake Lane	25 Feb	1:05:10	68.29%
Brass Monkey Half Marathon	28 Jan	1:26:53	68.17%
2000	Date	Result	WAVA
Great North Run	22 Oct	1:41:00	58.67%
Tadcaster duathlon	5 Mar	43:12 / 1:17:16 /15:18	0.00%
Snake Lane 10	20 Feb	1:08:54	64.50%
1998	Date	Result	WAVA
Great Yarmouth 10 k	1 Nov	39:40	67.86%
Culford Sprint Triathlon	26 Jul	7:06 / 28:32 / 14:59	0.00%
London Marathon	26 Apr	3:38:39	57.16%
1994	Date	Result	WAVA
Norwich Half Marathon	3 Jul	1:31:30	64.75%

Smugbloke M50

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