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Smugbloke M50

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Tri-Anglia

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Races
214
Miles
12186
Miles
616
Miles
24368
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
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

Great blue shark (62)

Current Status

Taper time ......

Planned Races

23 Feb 19	Phoenix Jaw Dropper (6 hr)
03 Mar 19	Ringland Half
10 Mar 19	Hunny Bell Cross Country
24 Mar 19	Wymondham 20
16 Jun 19	the Lakesman Half Triathlon

Groups

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

2018 Targets

SWIM
40
BIKE
2000
RUN
1000

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
5km	City of Norwich Lord Mayors 5K Classic5km	19:21	6:14	71.07	10	19:21		19:38	19:36			21:29	20:50		21:17
4.8mi	Lowestoft Scores4.8mi	31:54	6:43	64.91	3				32:29
5mi	Worstead 5M5mi	33:53	6:47	70.25	4	34:23						33:53		34:31
5.5mi	Round Norfolk Relay Stage 165.5mi	40:37	7:23	64.98	1								40:37
10km	Grand East Anglia Run (GEAR) 10K10km	39:36	6:22	73.95	30	45:20	42:52		39:36	42:40	41:22	43:51	44:20	44:29	46:28
7mi	North norfolk 77mi	47:35	6:48	67.64	2
8.8mi	RNR - Stage 148.8mi	1:01:25	6:59	66.91	1	1:01:25
8.9mi	Chase the train8.9mi	1:02:14	7:00	69.47	3					1:11:54	1:02:14		1:12:41
10mi	Snake Lane10mi	1:05:10	6:31	68.29	14	1:09:31			1:29:17	1:45:12	1:11:25	1:11:26	1:12:38	1:12:00	1:24:34
20km	Great East Run20km	1:28:00	7:05	65.82	2
13mi	Monster Half Marathon13mi	1:40:08	7:42	65.24	1								1:40:08
21km	Bungay Blackdog Half Marathon21km	1:36:30	7:24	61.59	1
13.1mi	Brass Monkey Half Marathon13.1mi	1:26:53	6:38	68.17	38	1:30:18		1:42:01	1:32:34	1:35:14	1:34:48	1:39:34	1:38:24	1:44:12	1:55:35
13.3mi	Round Norfolk Relay Stage 1313.3mi	1:48:50	8:13	59.68	1					1:48:50
14mi	Round Norfolk Relay (stage 13)14mi	1:46:42	7:37	61.31	1
14.1mi	Round Norfolk Relay Stage 214.1mi	1:54:53	8:10	62.55	1										1:54:53
18mi	Marriotts Walf half Ultra18mi	2:31:00	8:23	58.93	2				2:31:00					2:40:31
19.7mi	Round Norfolk Relay - Stage 1219.7mi	2:39:54	8:08	58.86	1
20mi	Wymondham 20 Miler20mi	2:28:08	7:24	67.30	5	2:32:20					2:28:08	2:51:31
26.2mi	Greater Manchester Marathon26.2mi	3:17:51	7:33	67.47	21	3:28:16	3:53:40			3:17:51	3:44:12	3:53:00	3:40:25	4:08:22	3:58:59
30mi	Stort 3030mi	4:48:11	9:36	54.43	1								4:48:11
39mi	Marriotts Way Ultra Run39mi	6:16:28	9:39	51.04	1	6:16:28
50mi	Lakeland 5050mi	14:49:46	17:48	29.91	1										14:49:46

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	166	126	62	120	160	123	137	69	69	65	44	33	1173
2018	20	98	302	97	127	359	123	91	87	93	244	60	1700
2018	0	7	0.8	7.8	4.4	9.6	6.9	1.4	9.1	0	0	0	47
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
2017	5.7	2.5	6.2	3.7	5.5	4.4	6.5	1.3	10.8	0	0	0	46.7
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
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
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
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
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
2014	3.6	5.3	1.6	4.1	4.3	8.5	4.3	0	0	0	0	0	31.6
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
2013	4.5	4.8	2.6	0	2.9	10.7	13.1	10.2	5.1	0	0	0	53.8
2012	84	60	22	50	86	43	34	88	69	59	82	37	712
2012	201	157	78	194	347	171	99	470	313	123	19	121	2291
2012	0	0.5	0	1.2	4	7.4	2.4	5.9	0.9	2.5	3.7	2.7	31.4
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
2011	2.5	0	0	0	3	3.4	9.7	8.7	3	0.1	1.6	0	31.9
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
2010	8	8	5.1	2.9	8.2	11.1	10.4	9.8	6.8	1.6	3.6	0	75.3
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
2009	12	8.1	6.2	4.1	2.5	4	7.9	6.7	3.2	2.4	6	4.3	67.4
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
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
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
2007	0	0	0	0	7.3	3.8	7.9	2.7	4.6	6.9	8	6.3	47.5
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

Tue 13th Nov Nov 13	Wed 14th Nov Nov 14	Thu 15th Nov Nov 15	Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18	Mon 19th Nov Nov 19
0mi, 56:15 Cross-Training - Gym Gym Split Summary === 1) 0m - 56:15(/m) 100/134bpm 266cal Add a comment	-	6.2mi, 54:02 Running - General Split Summary === 1) 1m - 8:44(8:44/m) 138/154bpm 120cal 6.87/8.41mph 2) 1m - 8:49(8:49/m) 146/174bpm 129cal 6.81/10mph 3) 1m - 8:40(8:40/m) 145/151bpm 124cal 6.92/7.74mph 4) 1m - 8:30(8:30/m) 143/149bpm 114cal 7.06/7.97mph 5) 1m - 8:35(8:35/m) 141/154bpm 104cal 6.99/10.1mph 6) 1m - 8:52(8:52/m) 146/156bpm 118cal 6.77/7.66mph 7) 0.22m - 1:53(8:36/m) 137/146bpm 17cal 6.98/7.41mph Add a comment	0mi, 1:05:06 Cycling - Turbo Trainer Club Turbo Split Summary === 1) 0m - 1:05:06(/m) 136/171bpm 616cal Add a comment	-	4.8mi, 46:46 Running - Race Horsford XC Split Summary === 1) 1m - 10:00(10:00/m) 157/168bpm 153cal 6/8.04mph 2) 1m - 9:25(9:25/m) 161/166bpm 151cal 6.37/9.75mph 3) 1m - 9:36(9:36/m) 162/166bpm 154cal 6.25/7.87mph 4) 1m - 10:02(10:02/m) 162/169bpm 160cal 5.98/8.35mph 5) 0.83m - 7:43(9:19/m) 164/170bpm 121cal 6.44/9.62mph Add a comment	-
Tue 20th Nov Nov 20	Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22	Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25	Mon 26th Nov Nov 26
0mi, 43:34 Cross-Training - Gym Gym Split Summary === 1) 0m - 43:34(/m) 102/135bpm 220cal Add a comment	6.1mi, 47:11 Running - Race EACCL Fritton XC Split Summary === 1) 1m - 8:15(8:15/m) 150/162bpm 119cal 7.27/13.48mph 2) 1m - 7:44(7:44/m) 160/164bpm 120cal 7.76/11.9mph 3) 1m - 7:29(7:29/m) 161/167bpm 117cal 8.01/8.77mph 4) 1m - 7:52(7:52/m) 160/165bpm 121cal 7.62/9.62mph 5) 1m - 7:42(7:42/m) 167/173bpm 125cal 7.79/9.75mph 6) 1m - 7:24(7:24/m) 169/177bpm 120cal 8.1/13.09mph 7) 0.1m - 44(7:24/m) 174/176bpm 12cal 8.12/8.75mph Add a comment 26.4mi, 1:42:46 Cycling - Road Biking Ride to Fritton for XC Split Summary === 1) 1m - 4:20(4:20/m) 129/148bpm 44cal 13.85/18.49mph 2) 1m - 3:19(3:19/m) 135/143bpm 39cal 18.09/23.21mph 3) 1m - 3:42(3:42/m) 132/152bpm 37cal 16.19/24.9mph 4) 1m - 4:36(4:36/m) 139/150bpm 53cal 13.03/18.81mph 5) 1m - 3:42(3:42/m) 123/141bpm 27cal 16.23/23.21mph 6) 1m - 3:11(3:11/m) 145/151bpm 41cal 18.88/24.23mph 7) 1m - 5:30(5:30/m) 131/143bpm 48cal 10.92/20.47mph 8) 1m - 3:47(3:47/m) 140/147bpm 41cal 15.88/17.68mph 9) 1m - 3:36(3:36/m) 138/151bpm 37cal 16.65/22.85mph 10) 1m - 3:22(3:22/m) 135/149bpm 33cal 17.82/21mph 11) 1m - 3:29(3:29/m) 132/142bpm 29cal 17.25/20.5mph 12) 1m - 4:14(4:14/m) 136/154bpm 39cal 14.16/20.14mph 13) 1m - 3:55(3:55/m) 126/133bpm 27cal 15.33/18.58mph 14) 1m - 3:56(3:56/m) 117/140bpm 18cal 15.28/23.29mph 15) 1m - 4:43(4:43/m) 116/137bpm 26cal 12.73/19.31mph 16) 1m - 3:52(3:52/m) 120/133bpm 24cal 15.5/21.85mph 17) 1m - 3:59(3:59/m) 116/139bpm 23cal 15.04/19.79mph 18) 1m - 3:50(3:50/m) 122/135bpm 26cal 15.67/19.45mph 19) 1m - 3:55(3:55/m) 130/141bpm 34cal 15.31/21.79mph 20) 1m - 3:45(3:45/m) 133/147bpm 35cal 16.02/21.35mph 21) 1m - 3:34(3:34/m) 130/148bpm 30cal 16.86/22.71mph 22) 1m - 3:58(3:58/m) 133/146bpm 35cal 15.12/18.87mph 23) 1m - 3:21(3:21/m) 131/141bpm 27cal 17.95/22.56mph 24) 1m - 2:59(2:59/m) 143/150bpm 34cal 20.12/22.6mph 25) 1m - 3:35(3:35/m) 137/155bpm 35cal 16.75/24.84mph 26) 1m - 3:55(3:55/m) 131/146bpm 32cal 15.32/21.66mph 27) 0.38m - 2:42(7:07/m) 110/122bpm 7cal 8.44/14.84mph Add a comment	-	14mi, 1:07:58 Cycling - Turbo Trainer Club Turbo Split Summary === 1) 0m - 1:07:58(/m) 126/165bpm 552cal Add a comment	53.6mi, 3:31:42 Cycling - Road Biking Club ride out to Winterton Split Summary === 1) 1m - 5:10(5:10/m) 103/127bpm 27cal 11.61/16.55mph 2) 1m - 3:49(3:49/m) 123/132bpm 36cal 15.72/21.54mph 3) 1m - 4:08(4:08/m) 128/143bpm 42cal 14.51/21.58mph 4) 1m - 4:54(4:54/m) 102/133bpm 22cal 12.26/18.7mph 5) 1m - 4:30(4:30/m) 105/113bpm 22cal 13.35/16.97mph 6) 1m - 4:38(4:38/m) 111/127bpm 25cal 12.95/16.07mph 7) 1m - 4:18(4:18/m) 116/130bpm 28cal 13.96/19.37mph 8) 1m - 3:55(3:55/m) 110/130bpm 22cal 15.3/23.04mph 9) 1m - 4:22(4:22/m) 101/126bpm 17cal 13.75/18.03mph 10) 1m - 4:07(4:07/m) 108/124bpm 20cal 14.6/23.02mph 11) 1m - 4:22(4:22/m) 106/118bpm 18cal 13.72/16.82mph 12) 1m - 4:31(4:31/m) 104/125bpm 19cal 13.28/18.3mph 13) 1m - 4:16(4:16/m) 112/137bpm 27cal 14.07/19.41mph 14) 1m - 3:45(3:45/m) 108/130bpm 18cal 15.97/20.89mph 15) 1m - 3:36(3:36/m) 114/132bpm 22cal 16.67/24.4mph 16) 1m - 4:01(4:01/m) 123/135bpm 31cal 14.91/18.6mph 17) 1m - 3:38(3:38/m) 108/119bpm 15cal 16.53/19.64mph 18) 1m - 3:46(3:46/m) 115/125bpm 21cal 15.97/20.62mph 19) 1m - 3:55(3:55/m) 117/126bpm 23cal 15.31/18.05mph 20) 1m - 4:04(4:04/m) 114/128bpm 21cal 14.76/17.89mph 21) 1m - 4:07(4:07/m) 115/124bpm 22cal 14.57/17.6mph 22) 1m - 4:32(4:32/m) 116/127bpm 26cal 13.26/17.07mph 23) 1m - 3:47(3:47/m) 119/126bpm 23cal 15.89/18.81mph 24) 1m - 4:37(4:37/m) 117/139bpm 26cal 12.99/16.11mph 25) 1m - 4:51(4:51/m) 104/126bpm 18cal 12.36/18.54mph 26) 1m - 3:51(3:51/m) 120/137bpm 27cal 15.55/18.01mph 27) 1m - 4:20(4:20/m) 117/130bpm 27cal 13.83/17.45mph 28) 1m - 4:17(4:17/m) 109/124bpm 18cal 14.02/21.81mph 29) 1m - 5:23(5:23/m) 95/125bpm 20cal 11.15/19.73mph 30) 1m - 3:42(3:42/m) 107/118bpm 21cal 16.18/18.24mph 31) 1m - 3:41(3:41/m) 118/141bpm 28cal 16.31/23mph 32) 1m - 3:10(3:10/m) 113/131bpm 21cal 18.97/24.73mph 33) 1m - 3:10(3:10/m) 112/127bpm 20cal 18.98/23.31mph 34) 1m - 3:36(3:36/m) 110/118bpm 20cal 16.67/19.77mph 35) 1m - 3:43(3:43/m) 114/127bpm 23cal 16.17/20.29mph 36) 1m - 3:11(3:11/m) 120/127bpm 25cal 18.88/20.83mph 37) 1m - 3:13(3:13/m) 114/130bpm 20cal 18.65/26.15mph 38) 1m - 3:12(3:12/m) 124/135bpm 25cal 18.76/23.42mph 39) 1m - 3:12(3:12/m) 127/137bpm 28cal 18.76/21.62mph 40) 1m - 3:05(3:05/m) 128/134bpm 28cal 19.47/22.19mph 41) 1m - 2:52(2:52/m) 130/138bpm 28cal 20.96/26.32mph 42) 1m - 3:32(3:32/m) 126/138bpm 29cal 16.96/20mph 43) 1m - 3:07(3:07/m) 114/130bpm 16cal 19.21/24.02mph 44) 1m - 3:44(3:44/m) 123/130bpm 26cal 16.07/20.33mph 45) 1m - 3:38(3:38/m) 123/138bpm 24cal 16.54/27.49mph 46) 1m - 3:10(3:10/m) 130/144bpm 28cal 18.92/24.8mph 47) 1m - 3:14(3:14/m) 115/137bpm 16cal 18.57/23.09mph 48) 1m - 3:57(3:57/m) 120/142bpm 23cal 15.21/21.62mph 49) 1m - 3:35(3:35/m) 119/138bpm 20cal 16.78/24.46mph 50) 1m - 3:47(3:47/m) 126/150bpm 27cal 15.88/20.64mph 51) 1m - 3:40(3:40/m) 106/125bpm 11cal 16.39/21.64mph 52) 1m - 4:19(4:19/m) 104/123bpm 14cal 13.9/22.44mph 53) 1m - 4:50(4:50/m) 105/128bpm 17cal 12.4/22.94mph 54) 0.64m - 3:55(6:05/m) 107/118bpm 15cal 9.87/14.69mph Add a comment	13.3mi, 1:28:09 Cycling - Mountain Biking Thetford Red MTB from Brandon Split Summary === 1) 1m - 6:03(6:03/m) 105/117bpm 36cal 9.92/12.65mph 2) 1m - 6:47(6:47/m) 110/129bpm 46cal 8.85/12.04mph 3) 1m - 6:50(6:50/m) 101/110bpm 28cal 8.77/12.71mph 4) 1m - 8:19(8:19/m) 102/125bpm 39cal 7.21/14.11mph 5) 1m - 6:59(6:59/m) 109/123bpm 38cal 8.59/11.75mph 6) 1m - 7:07(7:07/m) 104/118bpm 31cal 8.42/14.07mph 7) 1m - 6:52(6:52/m) 112/126bpm 40cal 8.75/14.09mph 8) 1m - 7:17(7:17/m) 111/124bpm 38cal 8.25/12.46mph 9) 1m - 8:10(8:10/m) 118/133bpm 56cal 7.35/11.59mph 10) 1m - 6:43(6:43/m) 113/130bpm 39cal 8.94/13.27mph 11) 1m - 5:23(5:23/m) 128/136bpm 49cal 11.16/18.62mph 12) 1m - 5:24(5:24/m) 114/131bpm 37cal 11.12/18.7mph 13) 1m - 4:26(4:26/m) 135/143bpm 52cal 13.52/18.12mph 14) 0.31m - 1:49(5:55/m) 121/131bpm 15cal 10.14/15.67mph Add a comment 3.4mi, 37:00 Running - General Brandon Park Jog Split Summary === 1) 1m - 10:32(10:32/m) 117/128bpm 98cal 5.7/6.3mph 2) 1m - 10:53(10:53/m) 121/131bpm 99cal 5.51/6.55mph 3) 1m - 10:15(10:15/m) 116/124bpm 75cal 5.86/7.12mph 4) 0.44m - 5:21(12:02/m) 121/128bpm 46cal 4.99/7.74mph Add a comment	-
Tue 27th Nov Nov 27	Wed 28th Nov Nov 28	Thu 29th Nov Nov 29	Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3
3mi, 23:39 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 145/156bpm 117cal 7.56/8.79mph 2) 1m - 7:59(7:59/m) 150/174bpm 119cal 7.52/8.35mph 3) 1m - 7:44(7:45/m) 152/163bpm 115cal 7.74/10.6mph Add a comment	0mi, 53:07 Cross-Training - Gym Split Summary === 1) 0m - 53:07(/m) 105/135bpm 290cal Add a comment	4.2mi, 42:12 Running - General Split Summary === 1) 1m - 10:02(10:02/m) 124/135bpm 108cal 5.98/7.12mph 2) 1m - 9:28(9:28/m) 123/133bpm 90cal 6.34/6.74mph 3) 1m - 9:36(9:36/m) 127/139bpm 98cal 6.25/8.83mph 4) 1m - 11:18(11:18/m) 126/137bpm 105cal 5.31/7.62mph 5) 0.2m - 1:48(9:09/m) 131/136bpm 19cal 6.56/6.78mph Add a comment	0mi, 1:06:00 Cycling - Turbo Trainer Club Turbo Split Summary === 1) 0m - 1:06:00(/m) 139/173bpm 685cal Add a comment	3.1mi, 22:43 Running - parkrun Eaton PR Split Summary === 1) 1m - 7:19(7:19/m) 154/162bpm 109cal 8.19/9.81mph 2) 1m - 7:13(7:13/m) 161/164bpm 115cal 8.31/8.89mph 3) 1m - 7:19(7:19/m) 161/166bpm 115cal 8.19/8.62mph 4) 0.14m - 51(6:05/m) 166/169bpm 14cal 9.87/9.43mph Add a comment	1.7mi, 12:22 Running - Race Lotus Duathlon R2 Split Summary === 1) 1m - 7:41(7:41/m) 156/161bpm 105cal 64/65rpm 7.8/9.71mph 2) 0.65m - 4:40(7:09/m) 163/169bpm 72cal 64/65rpm 8.4/10.06mph Add a comment 19.6mi, 56:44 Cycling - Race Lotus Dutahlon Split Summary === 1) 1m - 2:41(2:41/m) 158/163bpm 38cal 35/91rpm 22.31/26.34mph 2) 1m - 2:39(2:39/m) 153/157bpm 35cal 35/91rpm 22.57/28.22mph 3) 1m - 2:53(2:53/m) 156/159bpm 40cal 35/91rpm 20.84/25.26mph 4) 1m - 2:26(2:26/m) 153/159bpm 32cal 35/91rpm 24.72/29.35mph 5) 1m - 2:53(2:53/m) 158/161bpm 41cal 35/91rpm 20.84/22.92mph 6) 1m - 2:31(2:31/m) 151/161bpm 31cal 35/91rpm 23.82/26.28mph 7) 1m - 3:14(3:14/m) 148/159bpm 36cal 35/91rpm 18.6/21.66mph 8) 1m - 2:23(2:23/m) 157/159bpm 33cal 35/91rpm 25.12/28.47mph 9) 1m - 3:16(3:16/m) 156/159bpm 45cal 35/91rpm 18.37/25.23mph 10) 1m - 2:37(2:37/m) 155/158bpm 35cal 35/91rpm 22.92/26.63mph 11) 1m - 3:08(3:08/m) 153/157bpm 39cal 35/91rpm 19.18/26.24mph 12) 1m - 2:48(2:48/m) 156/159bpm 38cal 35/91rpm 21.42/26.72mph 13) 1m - 3:04(3:04/m) 151/156bpm 36cal 35/91rpm 19.55/26.78mph 14) 1m - 3:02(3:02/m) 156/160bpm 41cal 35/91rpm 19.75/24.11mph 15) 1m - 2:53(2:53/m) 153/158bpm 36cal 35/91rpm 20.83/26.72mph 16) 1m - 3:18(3:18/m) 156/158bpm 42cal 35/91rpm 18.22/22.58mph 17) 1m - 2:31(2:31/m) 154/159bpm 32cal 35/91rpm 23.79/28.68mph 18) 1m - 3:30(3:30/m) 153/156bpm 41cal 35/91rpm 17.17/21mph 19) 1m - 2:30(2:30/m) 153/157bpm 28cal 35/91rpm 24.01/27.93mph 20) 0.63m - 2:27(3:53/m) 151/155bpm 24cal 35/91rpm 15.43/19.04mph 21) 0.01m - 33(1:30:15/m) 148/154bpm 64/65rpm 0.66/3.9mph Add a comment 2.7mi, 19:07 Running - Race Lotus Duath R1 Split Summary === 1) 1m - 7:02(7:02/m) 153/162bpm 107cal 8.52/9.02mph 2) 1m - 7:14(7:14/m) 159/163bpm 115cal 8.29/8.7mph 3) 0.65m - 4:51(7:29/m) 161/164bpm 77cal 8.02/9.29mph 4) 0.07m - 1:00(13:51/m) 156/163bpm 5cal 35/91rpm 4.33/7.91mph Add a comment	-
Tue 4th Dec Dec 4	Wed 5th Dec Dec 5	Thu 6th Dec Dec 6	Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9	Mon 10th Dec Dec 10
6.1mi, 54:08 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 137/153bpm 121cal 6.7/8.52mph 2) 1m - 8:32(8:32/m) 132/140bpm 104cal 7.03/7.39mph 3) 1m - 9:01(9:01/m) 137/150bpm 117cal 6.65/7.2mph 4) 1m - 9:26(9:26/m) 128/139bpm 93cal 6.36/7.64mph 5) 1m - 8:28(8:28/m) 133/141bpm 94cal 7.08/7.53mph 6) 1m - 9:04(9:04/m) 130/136bpm 86cal 6.61/8.41mph 7) 0.07m - 39(8:47/m) 138/140bpm 8cal 6.83/6.64mph Add a comment	0mi, 45:31 Cross-Training - Gym Split Summary === 1) 0m - 45:31(/m) 95/123bpm 213cal Add a comment	5mi, 48:49 Running - General With Smith Split Summary === 1) 1m - 10:06(10:06/m) 121/138bpm 108cal 5.94/7.97mph 2) 1m - 9:35(9:35/m) 126/136bpm 106cal 6.27/6.87mph 3) 1m - 9:55(9:55/m) 124/150bpm 90cal 6.05/7.91mph 4) 1m - 9:40(9:40/m) 128/145bpm 101cal 6.21/6.66mph 5) 1m - 9:09(9:09/m) 126/133bpm 84cal 6.55/7.03mph 6) 0.04m - 24(9:31/m) 129/132bpm 4cal 6.31/6.93mph Add a comment	-	14mi, 2:31:12 Running - Long Run Colney PR and more Split Summary === 1) 1m - 12:03(12:03/m) 126/134bpm 139cal 4.98/6.72mph 2) 1m - 10:53(10:53/m) 126/133bpm 124cal 5.51/5.87mph 3) 1m - 11:06(11:06/m) 127/142bpm 114cal 5.41/7.01mph 4) 1m - 9:12(9:12/m) 141/160bpm 125cal 6.52/9.83mph 5) 1m - 8:20(8:20/m) 152/161bpm 123cal 7.2/8.89mph 6) 1m - 9:06(9:06/m) 145/161bpm 120cal 6.6/9.83mph 7) 1m - 11:12(11:12/m) 126/141bpm 101cal 5.36/7.35mph 8) 1m - 10:57(10:57/m) 128/143bpm 107cal 5.48/8.16mph 9) 1m - 13:45(13:45/m) 118/143bpm 97cal 4.36/6.78mph 10) 1m - 10:44(10:44/m) 124/143bpm 84cal 5.59/7.87mph 11) 1m - 10:21(10:21/m) 141/151bpm 131cal 5.8/10.56mph 12) 1m - 10:38(10:38/m) 131/146bpm 100cal 5.64/7.47mph 13) 1m - 12:32(12:32/m) 129/142bpm 103cal 4.78/7.43mph 14) 1m - 10:14(10:14/m) 134/147bpm 101cal 5.86/6.97mph 15) 0.01m - 10(16:43/m) 146/147bpm 2cal 3.59/5.45mph Add a comment	40.2mi, 2:27:37 Cycling - Road Biking To Mums for cuppa. Headwind out! Split Summary === 1) 1m - 4:42(4:42/m) 124/141bpm 45cal 12.75/19.85mph 2) 1m - 4:27(4:27/m) 139/152bpm 52cal 13.49/21.04mph 3) 1m - 3:48(3:48/m) 130/150bpm 38cal 15.76/23.67mph 4) 1m - 3:51(3:51/m) 139/154bpm 44cal 15.58/21.58mph 5) 1m - 3:54(3:54/m) 146/153bpm 50cal 15.35/18.35mph 6) 1m - 3:24(3:24/m) 143/152bpm 42cal 17.64/24.13mph 7) 1m - 3:34(3:34/m) 145/149bpm 45cal 16.83/22.75mph 8) 1m - 4:27(4:27/m) 138/151bpm 45cal 13.46/17.85mph 9) 1m - 4:43(4:43/m) 143/149bpm 55cal 12.73/15.53mph 10) 1m - 4:25(4:25/m) 131/142bpm 34cal 13.6/21.27mph 11) 1m - 4:05(4:05/m) 141/145bpm 44cal 14.69/16.93mph 12) 1m - 4:33(4:33/m) 133/145bpm 35cal 13.18/17.78mph 13) 1m - 4:15(4:15/m) 131/145bpm 33cal 14.1/18.01mph 14) 1m - 3:51(3:51/m) 129/137bpm 25cal 15.6/18.49mph 15) 1m - 3:53(3:53/m) 131/142bpm 27cal 15.47/21.62mph 16) 1m - 4:06(4:06/m) 137/143bpm 37cal 14.63/19.39mph 17) 1m - 4:23(4:23/m) 132/142bpm 30cal 13.69/18.74mph 18) 1m - 3:47(3:47/m) 125/136bpm 19cal 15.89/18.66mph 19) 1m - 4:42(4:42/m) 121/132bpm 22cal 12.76/22.75mph 20) 1m - 3:49(3:49/m) 138/152bpm 44cal 15.71/20.77mph 21) 1m - 3:24(3:24/m) 141/149bpm 43cal 17.67/23.71mph 22) 1m - 3:27(3:27/m) 125/140bpm 28cal 17.43/24.98mph 23) 1m - 2:49(2:49/m) 137/140bpm 32cal 21.25/25.51mph 24) 1m - 2:55(2:55/m) 143/149bpm 37cal 20.56/28.01mph 25) 1m - 3:46(3:46/m) 134/150bpm 37cal 15.96/20.22mph 26) 1m - 3:07(3:07/m) 138/144bpm 34cal 19.27/21.33mph 27) 1m - 3:17(3:17/m) 140/150bpm 36cal 18.27/23.19mph 28) 1m - 2:57(2:57/m) 143/151bpm 35cal 20.35/27.4mph 29) 1m - 3:03(3:03/m) 133/145bpm 28cal 19.68/26.72mph 30) 1m - 3:01(3:01/m) 136/153bpm 28cal 19.84/26.99mph 31) 1m - 3:05(3:05/m) 150/152bpm 41cal 19.41/23.75mph 32) 1m - 2:52(2:52/m) 141/151bpm 30cal 20.94/25.9mph 33) 1m - 2:59(2:59/m) 136/146bpm 26cal 20.15/25.99mph 34) 1m - 3:12(3:12/m) 141/152bpm 34cal 18.72/23.48mph 35) 1m - 3:10(3:10/m) 142/145bpm 35cal 18.92/21.94mph 36) 1m - 3:22(3:22/m) 136/149bpm 28cal 17.81/24.02mph 37) 1m - 3:27(3:27/m) 134/143bpm 26cal 17.39/26.59mph 38) 1m - 3:20(3:20/m) 134/144bpm 25cal 17.99/23.63mph 39) 1m - 3:55(3:55/m) 139/153bpm 35cal 15.33/21.71mph 40) 1m - 2:46(2:46/m) 128/144bpm 18cal 21.67/27.11mph 41) 0.16m - 1:02(6:23/m) 112/122bpm 2cal 9.4/13.38mph Add a comment	-

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%

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