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Smugbloke M50

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Race Times

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Mileage

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Tri-Anglia

Races
223
Miles
12810
Miles
642
Miles
26421
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 .....

Planned Races

25 Aug 19

Lowestoft Scores Race

Best Badges

This user has collected 112 badges.

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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	10.2	2.7	0	0	0	0	0	26.6
2019	93	99	120	81	53	52	32	28	0	0	0	0	558
2019	98	49	65	128	423	376	444	395	0	0	0	0	1977
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

Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29
29.4mi, 1:43:01 Cycling - Road Biking 6 of us club ride Split Summary === 1) 1m - 4:21(4:21/m) 119/134bpm 40cal 13.82/21.71mph 2) 1m - 3:23(3:23/m) 116/131bpm 28cal 17.75/22.44mph 3) 1m - 3:31(3:31/m) 128/148bpm 35cal 17.04/24.82mph 4) 1m - 3:19(3:19/m) 141/153bpm 42cal 18.09/22.83mph 5) 1m - 3:26(3:26/m) 141/155bpm 42cal 17.5/21.9mph 6) 1m - 3:29(3:29/m) 143/154bpm 46cal 17.22/22.85mph 7) 1m - 3:22(3:22/m) 135/145bpm 37cal 17.86/20.18mph 8) 1m - 3:04(3:04/m) 139/145bpm 36cal 19.62/21.33mph 9) 1m - 3:19(3:19/m) 122/135bpm 21cal 18.12/26.97mph 10) 1m - 3:16(3:16/m) 128/147bpm 27cal 18.36/25.74mph 11) 1m - 3:38(3:38/m) 135/144bpm 37cal 16.5/18.1mph 12) 1m - 3:25(3:25/m) 129/142bpm 28cal 17.6/19.1mph 13) 1m - 3:10(3:10/m) 131/139bpm 28cal 18.91/22.5mph 14) 1m - 3:05(3:05/m) 127/136bpm 22cal 19.43/22.38mph 15) 1m - 3:06(3:06/m) 124/133bpm 21cal 19.39/22.38mph 16) 1m - 4:11(4:11/m) 112/133bpm 16cal 14.34/19.81mph 17) 1m - 2:58(2:58/m) 130/140bpm 26cal 20.27/21.75mph 18) 1m - 3:14(3:14/m) 129/143bpm 27cal 18.59/22.46mph 19) 1m - 4:00(4:00/m) 107/129bpm 13cal 14.99/21.88mph 20) 1m - 3:45(3:45/m) 119/141bpm 21cal 16.03/23.75mph 21) 1m - 2:58(2:58/m) 129/150bpm 25cal 20.17/23.98mph 22) 1m - 3:21(3:21/m) 123/142bpm 22cal 17.87/19.37mph 23) 1m - 3:07(3:07/m) 115/121bpm 12cal 19.26/24.59mph 24) 1m - 3:42(3:42/m) 135/157bpm 33cal 16.23/27.18mph 25) 1m - 3:34(3:34/m) 112/149bpm 21cal 16.84/25.26mph 26) 1m - 4:01(4:01/m) 121/135bpm 22cal 14.92/20.68mph 27) 1m - 3:53(3:53/m) 119/135bpm 21cal 15.44/19.18mph 28) 1m - 3:55(3:55/m) 131/153bpm 32cal 15.29/23.42mph 29) 1m - 3:33(3:33/m) 133/156bpm 31cal 16.93/27.43mph 30) 0.38m - 1:57(5:07/m) 104/128bpm 5cal 11.72/18.1mph Add a comment	0mi, 39:15 Cross-Training - Gym Split Summary === 1) 0m - 39:15(/m) 95/121bpm 181cal Add a comment	0.4mi, 9:53 Swimming - Open Water Sea Palling Split Summary === 1) 0.35m - 9:53(27:52/m) 134cal 25/46rpm 2.15/24.91mph Add a comment 22.4mi, 1:17:05 Cycling - Road Biking Split Summary === 1) 1m - 5:04(5:04/m) 106/131bpm 31cal 11.83/21.56mph 2) 1m - 4:56(4:56/m) 118/145bpm 40cal 12.18/21.37mph 3) 1m - 5:06(5:06/m) 139/161bpm 60cal 11.77/24.28mph 4) 1m - 3:01(3:01/m) 128/137bpm 31cal 19.9/25.05mph 5) 1m - 3:27(3:27/m) 125/135bpm 32cal 17.39/22.21mph 6) 1m - 3:03(3:03/m) 134/144bpm 35cal 19.64/23.5mph 7) 1m - 3:29(3:29/m) 140/146bpm 45cal 17.21/19.91mph 8) 1m - 2:56(2:56/m) 130/138bpm 28cal 20.45/24.61mph 9) 1m - 2:51(2:51/m) 133/146bpm 29cal 21.1/26.8mph 10) 1m - 3:09(3:09/m) 138/149bpm 35cal 19.01/31.6mph 11) 1m - 3:16(3:16/m) 139/150bpm 37cal 18.32/25.65mph 12) 1m - 3:24(3:24/m) 140/146bpm 40cal 17.69/21.46mph 13) 1m - 3:12(3:12/m) 136/145bpm 34cal 18.75/21.02mph 14) 1m - 3:17(3:17/m) 137/140bpm 35cal 18.26/21.44mph 15) 1m - 3:35(3:35/m) 139/148bpm 37cal 16.76/22.94mph 16) 1m - 2:37(2:37/m) 141/147bpm 31cal 22.96/24.94mph 17) 1m - 3:00(3:00/m) 142/146bpm 36cal 20/24.5mph 18) 1m - 3:04(3:04/m) 140/147bpm 34cal 19.55/21.77mph 19) 1m - 3:32(3:32/m) 130/143bpm 27cal 16.98/21.44mph 20) 1m - 3:12(3:12/m) 136/143bpm 30cal 18.71/22.81mph 21) 1m - 3:05(3:05/m) 138/142bpm 31cal 19.43/22.81mph 22) 1m - 3:20(3:20/m) 135/146bpm 29cal 18.03/20.83mph 23) 0.43m - 1:29(3:29/m) 128/136bpm 10cal 17.22/20.29mph Add a comment	16mi, 1:07:21 Cycling - Road Biking Drink at Bramerton Waters Edge Split Summary === 1) 1m - 5:43(5:43/m) 101/128bpm 30cal 10.5/17.09mph 2) 1m - 4:33(4:33/m) 101/118bpm 24cal 13.2/17.26mph 3) 1m - 3:49(3:49/m) 88/104bpm 12cal 15.72/27.07mph 4) 1m - 3:23(3:23/m) 99/113bpm 15cal 17.77/26.63mph 5) 1m - 3:33(3:33/m) 101/112bpm 17cal 16.9/19.41mph 6) 1m - 3:42(3:42/m) 107/118bpm 21cal 16.23/17.99mph 7) 1m - 5:25(5:25/m) 111/131bpm 38cal 11.07/21.14mph 8) 1m - 3:54(3:54/m) 105/129bpm 21cal 15.35/20.83mph 9) 1m - 3:30(3:30/m) 102/120bpm 17cal 17.11/23.13mph 10) 1m - 4:50(4:50/m) 84/104bpm 10cal 12.39/21.14mph 11) 1m - 5:02(5:02/m) 109/132bpm 33cal 11.94/18.28mph 12) 1m - 4:01(4:01/m) 106/133bpm 23cal 14.97/23.5mph 13) 1m - 3:53(3:53/m) 103/116bpm 18cal 15.43/19.58mph 14) 1m - 4:20(4:20/m) 93/130bpm 17cal 13.82/21.96mph 15) 1m - 4:04(4:04/m) 121/162bpm 32cal 14.76/21.73mph 16) 1m - 3:23(3:23/m) 111/135bpm 18cal 17.73/29.72mph 17) 0.04m - 16(7:22/m) 125/126bpm 2cal 8.14/13.71mph Add a comment	2.2mi, 20:29 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 123/144bpm 102cal 6.43/10.1mph 2) 1m - 9:07(9:07/m) 133/140bpm 114cal 6.58/7.53mph 3) 0.22m - 2:03(9:11/m) 134/137bpm 25cal 6.54/6.89mph Add a comment	46.9mi, 3:01:48 Cycling - Road Biking With Kirsty and Kitty Split Summary === 1) 1m - 5:18(5:18/m) 105/121bpm 35cal 11.33/17.95mph 2) 1m - 3:18(3:18/m) 93/110bpm 15cal 18.22/26.95mph 3) 1m - 4:29(4:29/m) 106/128bpm 27cal 13.38/17.16mph 4) 1m - 4:29(4:29/m) 105/126bpm 27cal 13.37/19.54mph 5) 1m - 4:07(4:07/m) 104/129bpm 22cal 14.56/21.75mph 6) 1m - 3:29(3:29/m) 110/127bpm 23cal 17.22/18.62mph 7) 1m - 3:31(3:31/m) 111/119bpm 23cal 17.05/18.37mph 8) 1m - 3:38(3:38/m) 103/114bpm 19cal 16.51/18.89mph 9) 1m - 3:27(3:27/m) 107/119bpm 21cal 17.36/19.43mph 10) 1m - 4:09(4:09/m) 105/124bpm 21cal 14.48/20.58mph 11) 1m - 4:03(4:03/m) 101/120bpm 22cal 14.8/29.51mph 12) 1m - 3:58(3:58/m) 107/122bpm 20cal 15.14/18.22mph 13) 1m - 3:49(3:49/m) 104/115bpm 18cal 15.72/18.95mph 14) 1m - 3:51(3:51/m) 94/106bpm 13cal 15.56/22.85mph 15) 1m - 4:22(4:22/m) 96/113bpm 16cal 13.75/22.81mph 16) 1m - 3:57(3:57/m) 97/107bpm 13cal 15.16/19.01mph 17) 1m - 4:11(4:11/m) 96/107bpm 15cal 14.37/18.54mph 18) 1m - 4:21(4:21/m) 103/114bpm 20cal 13.82/16.39mph 19) 1m - 3:57(3:57/m) 103/116bpm 19cal 15.22/18.95mph 20) 1m - 4:13(4:13/m) 105/116bpm 21cal 14.25/19.1mph 21) 1m - 3:54(3:54/m) 96/113bpm 13cal 15.39/18.62mph 22) 1m - 4:02(4:02/m) 98/107bpm 14cal 14.9/18.7mph 23) 1m - 4:33(4:33/m) 105/112bpm 22cal 13.19/15.78mph 24) 1m - 3:46(3:46/m) 96/106bpm 13cal 15.95/18.6mph 25) 1m - 4:12(4:12/m) 95/105bpm 14cal 14.29/19.97mph 26) 1m - 4:18(4:18/m) 96/108bpm 16cal 13.97/20.39mph 27) 1m - 4:14(4:14/m) 87/100bpm 11cal 14.2/17.01mph 28) 1m - 3:35(3:35/m) 90/102bpm 12cal 16.77/20.71mph 29) 1m - 3:13(3:13/m) 94/113bpm 12cal 18.61/21.9mph 30) 1m - 3:07(3:07/m) 100/112bpm 14cal 19.27/22.69mph 31) 1m - 3:19(3:19/m) 96/108bpm 12cal 18.13/21.23mph 32) 1m - 3:48(3:48/m) 92/109bpm 13cal 15.77/19.41mph 33) 1m - 3:16(3:16/m) 91/99bpm 9cal 18.36/21.54mph 34) 1m - 3:34(3:34/m) 94/110bpm 11cal 16.82/20.29mph 35) 1m - 4:10(4:10/m) 103/119bpm 22cal 14.41/20.06mph 36) 1m - 3:30(3:30/m) 100/121bpm 17cal 17.15/19.81mph 37) 1m - 3:19(3:19/m) 106/136bpm 21cal 18.11/27.43mph 38) 1m - 3:38(3:38/m) 112/130bpm 25cal 16.53/25.34mph 39) 1m - 3:50(3:50/m) 115/125bpm 28cal 15.64/21.14mph 40) 1m - 3:34(3:34/m) 98/126bpm 15cal 16.79/28.43mph 41) 1m - 3:28(3:28/m) 101/117bpm 13cal 17.32/21.75mph 42) 1m - 3:52(3:52/m) 109/122bpm 23cal 15.52/20.68mph 43) 1m - 3:42(3:42/m) 99/123bpm 16cal 16.2/21.9mph 44) 1m - 4:03(4:03/m) 116/129bpm 30cal 14.84/20.31mph 45) 1m - 3:50(3:50/m) 104/122bpm 18cal 15.63/22.79mph 46) 1m - 3:38(3:38/m) 104/128bpm 17cal 16.5/23.94mph 47) 0.86m - 3:49(4:25/m) 117/137bpm 27cal 13.6/23.71mph Add a comment	31.5mi, 1:43:27 Cycling - Road Biking Split Summary === 1) 1m - 5:17(5:17/m) 125/144bpm 55cal 11.34/18.58mph 2) 1m - 3:04(3:04/m) 130/144bpm 32cal 19.56/23.79mph 3) 1m - 3:06(3:06/m) 132/141bpm 33cal 19.39/24.98mph 4) 1m - 3:32(3:32/m) 150/161bpm 49cal 17.01/24.04mph 5) 1m - 3:09(3:08/m) 146/159bpm 41cal 19.1/24.3mph 6) 1m - 3:43(3:43/m) 151/164bpm 49cal 16.13/27.32mph 7) 1m - 3:05(3:05/m) 145/153bpm 39cal 19.41/28.97mph 8) 1m - 3:20(3:20/m) 154/161bpm 48cal 18.03/22.96mph 9) 1m - 3:00(3:00/m) 151/157bpm 41cal 20.01/23.92mph 10) 1m - 3:20(3:20/m) 145/162bpm 38cal 17.96/26.17mph 11) 1m - 3:33(3:33/m) 149/165bpm 43cal 16.9/23.31mph 12) 1m - 2:59(2:59/m) 149/161bpm 37cal 20.11/24.82mph 13) 1m - 3:25(3:25/m) 155/160bpm 47cal 17.58/21.77mph 14) 1m - 3:27(3:27/m) 153/160bpm 47cal 17.41/18.87mph 15) 1m - 3:34(3:34/m) 150/156bpm 45cal 16.85/18.95mph 16) 1m - 3:24(3:24/m) 147/159bpm 36cal 17.61/25.21mph 17) 1m - 3:13(3:13/m) 157/161bpm 46cal 18.7/21.58mph 18) 1m - 2:47(2:47/m) 147/151bpm 31cal 21.54/26.76mph 19) 1m - 2:38(2:38/m) 148/161bpm 29cal 22.82/27.53mph 20) 1m - 3:31(3:31/m) 153/165bpm 43cal 17.08/24.09mph 21) 1m - 2:48(2:48/m) 153/161bpm 36cal 21.47/26.17mph 22) 1m - 2:59(2:59/m) 154/165bpm 36cal 20.15/26.99mph 23) 1m - 2:34(2:34/m) 155/162bpm 34cal 23.45/29.72mph 24) 1m - 3:59(3:59/m) 148/159bpm 40cal 15.05/27.51mph 25) 1m - 3:11(3:11/m) 156/166bpm 43cal 18.89/25.63mph 26) 1m - 3:19(3:19/m) 151/162bpm 36cal 18.08/25.38mph 27) 1m - 3:06(3:06/m) 137/157bpm 17cal 19.38/26.63mph 28) 1m - 2:52(2:52/m) 134/153bpm 17cal 20.9/30.27mph 29) 1m - 2:57(2:57/m) 155/163bpm 38cal 20.31/33.9mph 30) 1m - 3:56(3:56/m) 157/171bpm 48cal 15.25/23.69mph 31) 1m - 3:06(3:06/m) 137/149bpm 15cal 19.37/29.99mph 32) 0.48m - 1:35(3:19/m) 150/165bpm 15cal 18.12/32.25mph Add a comment
Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5
4.5mi, 41:26 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 142/176bpm 128cal 6.56/7.35mph 2) 1m - 9:09(9:09/m) 132/139bpm 116cal 6.55/6.99mph 3) 1m - 9:05(9:05/m) 140/148bpm 122cal 6.6/8.5mph 4) 1m - 8:48(8:48/m) 142/148bpm 115cal 6.81/7.28mph 5) 0.53m - 5:14(9:56/m) 141/151bpm 68cal 6.04/7.26mph Add a comment	39.4mi, 2:29:33 Cycling - Road Biking Day off early ride with K Split Summary === 1) 1m - 5:42(5:42/m) 120/159bpm 49cal 10.52/15.8mph 2) 1m - 3:28(3:28/m) 106/122bpm 19cal 17.3/26.03mph 3) 1m - 3:55(3:55/m) 118/128bpm 30cal 15.34/18.62mph 4) 1m - 4:10(4:10/m) 123/139bpm 35cal 14.38/17.85mph 5) 1m - 4:05(4:05/m) 125/138bpm 35cal 14.68/19.01mph 6) 1m - 3:24(3:24/m) 130/142bpm 33cal 17.69/20.64mph 7) 1m - 3:42(3:42/m) 131/144bpm 37cal 16.19/19.56mph 8) 1m - 3:33(3:33/m) 132/146bpm 35cal 16.94/22.04mph 9) 1m - 3:58(3:58/m) 141/148bpm 46cal 15.11/21.77mph 10) 1m - 3:44(3:44/m) 132/141bpm 36cal 16.06/18.97mph 11) 1m - 3:27(3:27/m) 119/139bpm 22cal 17.39/24.86mph 12) 1m - 4:22(4:22/m) 131/143bpm 38cal 13.72/17.7mph 13) 1m - 4:04(4:04/m) 124/133bpm 26cal 14.74/18.28mph 14) 1m - 3:05(3:05/m) 122/132bpm 18cal 19.43/24.02mph 15) 1m - 3:25(3:25/m) 112/124bpm 13cal 17.57/20.5mph 16) 1m - 3:18(3:18/m) 116/123bpm 15cal 18.21/21.58mph 17) 1m - 4:02(4:02/m) 119/135bpm 22cal 14.89/20.35mph 18) 1m - 3:24(3:24/m) 115/131bpm 16cal 17.62/22.08mph 19) 1m - 3:32(3:32/m) 112/131bpm 17cal 16.96/25.21mph 20) 1m - 3:41(3:41/m) 113/137bpm 20cal 16.27/22.9mph 21) 1m - 3:10(3:10/m) 102/112bpm 9cal 18.93/29.83mph 22) 1m - 4:51(4:51/m) 116/137bpm 27cal 12.37/19.47mph 23) 1m - 3:21(3:21/m) 101/116bpm 10cal 17.89/25.96mph 24) 1m - 4:03(4:03/m) 119/138bpm 25cal 14.79/19.62mph 25) 1m - 3:55(3:55/m) 103/124bpm 14cal 15.29/20mph 26) 1m - 4:04(4:04/m) 114/134bpm 24cal 14.76/20.85mph 27) 1m - 3:24(3:24/m) 110/120bpm 14cal 17.69/20.45mph 28) 1m - 4:04(4:04/m) 112/131bpm 20cal 14.75/19.81mph 29) 1m - 4:23(4:23/m) 108/124bpm 18cal 13.68/18.79mph 30) 1m - 3:33(3:33/m) 113/128bpm 17cal 16.91/21mph 31) 1m - 3:53(3:53/m) 116/130bpm 23cal 15.42/20.62mph 32) 1m - 3:42(3:42/m) 120/137bpm 25cal 16.21/20.64mph 33) 1m - 3:53(3:53/m) 125/131bpm 30cal 15.48/18.54mph 34) 1m - 3:11(3:11/m) 100/116bpm 11cal 18.88/23.96mph 35) 1m - 3:44(3:44/m) 110/122bpm 15cal 16.09/18.83mph 36) 1m - 3:42(3:42/m) 119/156bpm 23cal 16.19/19.62mph 37) 1m - 3:50(3:50/m) 114/135bpm 20cal 15.66/28.3mph 38) 1m - 4:05(4:05/m) 116/134bpm 23cal 14.7/21.44mph 39) 1m - 3:23(3:23/m) 113/139bpm 21cal 17.77/25.4mph 40) 0.39m - 1:19(3:24/m) 114/127bpm 6cal 17.64/26.57mph Add a comment	10mi, 26:42 Cycling - Race Kett 10 TT Split Summary === 1) 10.07m - 26:44(2:39/m) 158/169bpm 369cal 22.6/35.13mph Add a comment	21.8mi, 1:13:17 Cycling - Road Biking Split Summary === 1) 1m - 4:05(4:05/m) 110/136bpm 30cal 14.68/23.02mph 2) 1m - 3:47(3:47/m) 128/143bpm 38cal 15.83/24.17mph 3) 1m - 3:05(3:05/m) 135/144bpm 36cal 19.5/26.05mph 4) 1m - 2:58(2:58/m) 140/146bpm 38cal 20.19/27.59mph 5) 1m - 3:33(3:33/m) 141/154bpm 46cal 16.88/20.94mph 6) 1m - 4:08(4:08/m) 135/155bpm 42cal 14.51/20.1mph 7) 1m - 4:38(4:38/m) 116/139bpm 26cal 12.94/19.89mph 8) 1m - 3:20(3:20/m) 138/144bpm 39cal 17.97/21.88mph 9) 1m - 3:14(3:14/m) 131/141bpm 32cal 18.52/22.06mph 10) 1m - 3:18(3:18/m) 131/140bpm 32cal 18.15/22.29mph 11) 1m - 2:53(2:53/m) 131/136bpm 28cal 20.78/22.23mph 12) 1m - 3:03(3:03/m) 133/140bpm 30cal 19.7/22.5mph 13) 1m - 3:16(3:16/m) 133/142bpm 31cal 18.37/22.29mph 14) 1m - 3:01(3:01/m) 130/141bpm 25cal 19.92/27.7mph 15) 1m - 2:48(2:48/m) 136/141bpm 30cal 21.37/23.23mph 16) 1m - 2:44(2:44/m) 129/135bpm 22cal 21.94/25.9mph 17) 1m - 3:10(3:10/m) 135/150bpm 28cal 18.97/25.94mph 18) 1m - 2:56(2:56/m) 136/143bpm 29cal 20.42/24.8mph 19) 1m - 2:55(2:55/m) 122/135bpm 16cal 20.54/24.84mph 20) 1m - 3:25(3:25/m) 111/128bpm 9cal 17.54/24.38mph 21) 1m - 3:12(3:12/m) 140/161bpm 33cal 18.71/31.45mph 22) 0.83m - 3:44(4:29/m) 119/143bpm 17cal 13.37/27.4mph Add a comment 0mi, 41:29 Cross-Training - Other Split Summary === 1) 0m - 41:29(/m) 91/115bpm 171cal Add a comment	3mi, 31:30 Running - parkrun Catton Park Run Cze-Ming Memorial Run Split Summary === 1) 1m - 11:03(11:03/m) 126/144bpm 127cal 5.43/7.12mph 2) 1m - 9:58(9:58/m) 135/150bpm 121cal 6.02/8.95mph 3) 1m - 10:08(10:08/m) 133/145bpm 107cal 5.92/6.93mph 4) 0.04m - 22(8:14/m) 140/140bpm 4cal 7.29/6.51mph Add a comment	-	3.1mi, 32:07 Running - General Split Summary === 1) 1m - 11:17(11:17/m) 134cal 5.32/6.2mph 2) 1m - 10:07(10:07/m) 140cal 5.93/7.16mph 3) 1m - 9:56(9:56/m) 142cal 6.04/8.22mph 4) 0.07m - 47(11:14/m) 10cal 5.34/5.97mph Add a comment
Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12
62.9mi, 5:54:22 Cycling - Road Biking Cornwall Day 1 Split Summary === 1) 1m - 6:41(6:41/m) 115/141bpm 55cal 8.99/19.62mph 2) 1m - 5:04(5:04/m) 117/140bpm 39cal 11.86/21.37mph 3) 1m - 5:49(5:49/m) 127/148bpm 54cal 10.31/16.26mph 4) 1m - 5:42(5:42/m) 123/144bpm 49cal 10.54/17.16mph 5) 1m - 2:42(2:42/m) 103/123bpm 10cal 22.17/33.46mph 6) 1m - 7:25(7:25/m) 121/147bpm 57cal 8.09/17.66mph 7) 1m - 7:35(7:35/m) 131/158bpm 71cal 7.91/21.06mph 8) 1m - 4:36(4:36/m) 115/133bpm 24cal 13.04/21.33mph 9) 1m - 6:23(6:23/m) 116/153bpm 39cal 9.39/18.18mph 10) 1m - 5:33(5:33/m) 107/135bpm 21cal 10.8/22.02mph 11) 1m - 6:59(6:59/m) 125/166bpm 50cal 8.59/24.59mph 12) 1m - 3:24(3:24/m) 107/135bpm 13cal 17.66/32.52mph 13) 1m - 9:54(9:54/m) 132/162bpm 84cal 6.06/11.21mph 14) 1m - 5:38(5:38/m) 118/143bpm 32cal 10.65/23.75mph 15) 1m - 5:30(5:30/m) 123/140bpm 37cal 10.92/23.63mph 16) 1m - 3:54(3:54/m) 125/136bpm 29cal 15.39/22.29mph 17) 1m - 3:45(3:45/m) 123/139bpm 25cal 15.97/23.77mph 18) 1m - 3:39(3:39/m) 125/139bpm 25cal 16.47/20.81mph 19) 1m - 9:10(9:10/m) 81/132bpm 19cal 6.54/19.64mph 20) 1m - 6:36(6:36/m) 104/141bpm 41cal 9.08/19.04mph 21) 1m - 5:46(5:46/m) 101/131bpm 28cal 10.42/19.39mph 22) 1m - 8:53(8:53/m) 120/145bpm 73cal 6.75/18.39mph 23) 1m - 6:14(6:14/m) 123/137bpm 58cal 9.64/15.67mph 24) 1m - 5:19(5:19/m) 122/140bpm 43cal 11.3/23.92mph 25) 1m - 5:54(5:54/m) 124/136bpm 48cal 10.18/15.9mph 26) 1m - 4:08(4:08/m) 99/131bpm 15cal 14.49/26.68mph 27) 1m - 4:26(4:26/m) 98/121bpm 14cal 13.56/21.29mph 28) 1m - 6:19(6:19/m) 108/142bpm 33cal 9.5/19.79mph 29) 1m - 8:13(8:13/m) 125/149bpm 71cal 7.31/13.84mph 30) 1m - 7:15(7:15/m) 115/126bpm 41cal 8.27/16.45mph 31) 1m - 10:17(10:17/m) 130/147bpm 102cal 5.83/10.67mph 32) 1m - 6:07(6:07/m) 117/145bpm 47cal 9.8/25.15mph 33) 1m - 2:51(2:51/m) 98/110bpm 12cal 21.02/26.51mph 34) 1m - 3:11(3:11/m) 101/128bpm 16cal 18.82/31.73mph 35) 1m - 5:50(5:50/m) 117/142bpm 46cal 10.28/25.55mph 36) 1m - 3:59(3:59/m) 119/127bpm 34cal 15.06/17.01mph 37) 1m - 3:47(3:47/m) 125/134bpm 38cal 15.89/17.3mph 38) 1m - 4:00(4:00/m) 124/131bpm 38cal 14.97/16.86mph 39) 1m - 4:07(4:07/m) 129/135bpm 43cal 14.56/17.16mph 40) 1m - 6:03(6:03/m) 136/151bpm 69cal 9.93/16.55mph 41) 1m - 6:59(6:59/m) 119/142bpm 48cal 8.59/21.48mph 42) 1m - 4:57(4:57/m) 123/141bpm 40cal 12.11/17.13mph 43) 1m - 5:14(5:14/m) 115/137bpm 33cal 11.45/20.73mph 44) 1m - 5:44(5:44/m) 118/153bpm 37cal 10.46/22.79mph 45) 1m - 4:46(4:46/m) 114/135bpm 23cal 12.61/24.65mph 46) 1m - 5:10(5:10/m) 114/135bpm 29cal 11.62/18.12mph 47) 1m - 5:06(5:06/m) 112/137bpm 29cal 11.77/20.79mph 48) 1m - 4:02(4:02/m) 97/129bpm 12cal 14.9/27.47mph 49) 1m - 7:52(7:52/m) 123/160bpm 62cal 7.63/26.78mph 50) 1m - 5:59(5:59/m) 115/144bpm 34cal 10.03/21.02mph 51) 1m - 4:55(4:55/m) 111/137bpm 26cal 12.2/20.33mph 52) 1m - 5:08(5:08/m) 107/130bpm 23cal 11.68/23.25mph 53) 1m - 4:22(4:22/m) 115/143bpm 29cal 13.74/29.2mph 54) 1m - 6:27(6:27/m) 116/149bpm 46cal 9.31/23.42mph 55) 1m - 5:08(5:08/m) 120/136bpm 41cal 11.67/24.06mph 56) 1m - 3:03(3:03/m) 105/128bpm 13cal 19.65/28.32mph 57) 1m - 5:45(5:45/m) 122/139bpm 44cal 10.44/21.35mph 58) 1m - 5:19(5:19/m) 127/143bpm 47cal 11.28/17.35mph 59) 1m - 4:13(4:13/m) 122/139bpm 31cal 14.22/21.75mph 60) 1m - 4:04(4:04/m) 120/132bpm 28cal 14.75/21.29mph 61) 1m - 3:51(3:51/m) 109/124bpm 17cal 15.56/19.14mph 62) 1m - 6:30(6:30/m) 92/125bpm 17cal 9.22/22.21mph 63) 0.88m - 11:09(12:37/m) 84/113bpm 24cal 4.76/10.1mph Add a comment	80.1mi, 7:14:57 Cycling - Road Biking Cornawall Day 2 Split Summary === 1) 1m - 7:25(7:25/m) 113/131bpm 56cal 8.09/18.45mph 2) 1m - 4:50(4:50/m) 119/136bpm 42cal 12.39/19.64mph 3) 1m - 4:57(4:57/m) 108/133bpm 32cal 12.11/30.08mph 4) 1m - 5:23(5:23/m) 114/131bpm 36cal 11.14/18.14mph 5) 1m - 5:27(5:27/m) 106/132bpm 30cal 11/21mph 6) 1m - 5:17(5:17/m) 106/132bpm 28cal 11.35/31.23mph 7) 1m - 6:20(6:20/m) 118/148bpm 46cal 9.47/31.7mph 8) 1m - 6:30(6:30/m) 125/145bpm 55cal 9.22/13.78mph 9) 1m - 4:11(4:11/m) 110/125bpm 24cal 14.36/26.03mph 10) 1m - 5:58(5:58/m) 120/153bpm 47cal 10.07/25.57mph 11) 1m - 5:17(5:17/m) 114/153bpm 29cal 11.35/21.98mph 12) 1m - 6:55(6:55/m) 121/148bpm 56cal 8.67/22.98mph 13) 1m - 3:43(3:43/m) 102/119bpm 12cal 16.12/23.81mph 14) 1m - 8:26(8:26/m) 112/131bpm 46cal 7.12/23.92mph 15) 1m - 6:07(6:07/m) 116/138bpm 39cal 9.8/30.16mph 16) 1m - 6:59(6:59/m) 102/130bpm 31cal 8.6/17.93mph 17) 1m - 6:02(6:02/m) 123/134bpm 54cal 9.95/21.6mph 18) 1m - 5:32(5:32/m) 119/136bpm 39cal 10.83/23.38mph 19) 1m - 4:07(4:07/m) 101/129bpm 16cal 14.6/25.42mph 20) 1m - 9:01(9:01/m) 121/148bpm 70cal 6.65/13.69mph 21) 1m - 5:06(5:06/m) 109/122bpm 22cal 11.77/24.86mph 22) 1m - 8:05(8:05/m) 93/105bpm 21cal 7.43/28.16mph 23) 1m - 5:22(5:22/m) 119/129bpm 49cal 11.18/14.32mph 24) 1m - 6:30(6:30/m) 119/140bpm 53cal 9.23/16.95mph 25) 1m - 5:53(5:53/m) 126/149bpm 55cal 10.18/30.54mph 26) 1m - 6:36(6:36/m) 124/153bpm 54cal 9.09/20.52mph 27) 1m - 6:32(6:32/m) 119/152bpm 47cal 9.18/18.51mph 28) 1m - 5:45(5:45/m) 122/153bpm 43cal 10.43/25.57mph 29) 1m - 4:27(4:27/m) 112/148bpm 25cal 13.51/30.37mph 30) 1m - 4:47(4:47/m) 135/160bpm 49cal 12.54/34.75mph 31) 1m - 3:37(3:37/m) 99/118bpm 10cal 16.57/23.29mph 32) 1m - 6:07(6:07/m) 121/152bpm 40cal 9.8/17.95mph 33) 1m - 6:59(6:59/m) 113/135bpm 35cal 8.6/25.82mph 34) 1m - 5:01(5:01/m) 104/121bpm 18cal 11.94/17.3mph 35) 1m - 4:41(4:41/m) 114/127bpm 27cal 12.82/25.46mph 36) 1m - 4:20(4:20/m) 119/127bpm 29cal 13.82/18.39mph 37) 1m - 4:15(4:15/m) 117/132bpm 25cal 14.09/17.99mph 38) 1m - 4:49(4:49/m) 115/141bpm 30cal 12.47/23.77mph 39) 1m - 3:37(3:37/m) 102/123bpm 15cal 16.59/32.75mph 40) 1m - 6:09(6:09/m) 121/139bpm 44cal 9.76/18.49mph 41) 1m - 3:15(3:15/m) 98/115bpm 10cal 18.49/28.26mph 42) 1m - 4:46(4:46/m) 98/112bpm 15cal 12.58/25.05mph 43) 1m - 5:23(5:23/m) 98/110bpm 17cal 11.16/15.45mph 44) 1m - 4:08(4:08/m) 112/120bpm 24cal 14.5/19.7mph 45) 1m - 5:48(5:48/m) 126/143bpm 52cal 10.34/19.68mph 46) 1m - 6:01(6:01/m) 127/142bpm 55cal 9.97/17.39mph 47) 1m - 4:27(4:27/m) 110/128bpm 22cal 13.49/27.86mph 48) 1m - 5:54(5:54/m) 100/131bpm 26cal 10.16/27.51mph 49) 1m - 8:43(8:43/m) 132/148bpm 96cal 6.89/10.69mph 50) 1m - 7:39(7:39/m) 135/154bpm 84cal 7.85/27.13mph 51) 1m - 5:06(5:06/m) 121/160bpm 33cal 11.77/24.9mph 52) 1m - 6:15(6:15/m) 119/162bpm 35cal 9.59/29.16mph 53) 1m - 5:37(5:37/m) 125/151bpm 44cal 10.67/30.1mph 54) 1m - 3:53(3:53/m) 105/151bpm 13cal 15.45/25.19mph 55) 1m - 6:06(6:06/m) 112/135bpm 28cal 9.84/19.22mph 56) 1m - 6:16(6:16/m) 118/135bpm 38cal 9.58/15.38mph 57) 1m - 4:36(4:36/m) 113/138bpm 24cal 13.03/26.19mph 58) 1m - 5:29(5:29/m) 119/143bpm 34cal 10.95/16.57mph 59) 1m - 5:04(5:04/m) 116/135bpm 27cal 11.85/18.74mph 60) 1m - 5:23(5:23/m) 118/130bpm 32cal 11.16/21.37mph 61) 1m - 6:25(6:25/m) 117/155bpm 40cal 9.35/18.51mph 62) 1m - 4:56(4:56/m) 111/137bpm 25cal 12.14/30.16mph 63) 1m - 4:57(4:57/m) 119/138bpm 31cal 12.14/28.11mph 64) 1m - 3:55(3:55/m) 116/127bpm 22cal 15.3/21.9mph 65) 1m - 3:58(3:58/m) 117/132bpm 24cal 15.15/21.39mph 66) 1m - 4:14(4:14/m) 122/131bpm 32cal 14.17/28.66mph 67) 1m - 3:43(3:43/m) 105/126bpm 13cal 16.15/24.42mph 68) 1m - 5:10(5:10/m) 103/131bpm 26cal 11.63/20mph 69) 1m - 3:23(3:23/m) 102/121bpm 15cal 17.7/21.64mph 70) 1m - 4:21(4:21/m) 118/134bpm 34cal 13.8/23.77mph 71) 1m - 5:11(5:11/m) 113/151bpm 34cal 11.59/25.19mph 72) 1m - 5:32(5:32/m) 124/161bpm 45cal 10.83/22.4mph 73) 1m - 5:45(5:45/m) 113/149bpm 33cal 10.43/24.55mph 74) 1m - 5:30(5:30/m) 119/147bpm 41cal 10.92/26.88mph 75) 1m - 3:41(3:41/m) 107/132bpm 17cal 16.27/26.82mph 76) 1m - 8:23(8:23/m) 122/154bpm 66cal 7.16/14.99mph 77) 1m - 4:48(4:48/m) 107/127bpm 18cal 12.51/18.68mph 78) 1m - 3:57(3:57/m) 112/125bpm 20cal 15.17/19.56mph 79) 1m - 4:56(4:56/m) 99/123bpm 15cal 12.15/25.86mph 80) 1m - 4:30(4:30/m) 103/120bpm 17cal 13.33/18.97mph 81) 0.1m - 46(7:47/m) 110/129bpm 3cal 7.72/11.17mph Add a comment	60.2mi, 5:23:42 Cycling - Road Biking Cornwall Day 3 Split Summary === 1) 1m - 4:46(4:46/m) 101/121bpm 25cal 12.61/18.6mph 2) 1m - 4:15(4:15/m) 110/121bpm 30cal 14.1/21.25mph 3) 1m - 4:12(4:12/m) 112/120bpm 31cal 14.27/16.99mph 4) 1m - 4:30(4:30/m) 121/130bpm 41cal 13.34/16.2mph 5) 1m - 6:05(6:05/m) 121/134bpm 50cal 9.87/16.24mph 6) 1m - 5:17(5:17/m) 123/136bpm 46cal 11.35/13.59mph 7) 1m - 3:53(3:53/m) 118/129bpm 27cal 15.44/20.31mph 8) 1m - 3:44(3:44/m) 115/125bpm 24cal 16.05/19.95mph 9) 1m - 5:45(5:45/m) 122/134bpm 46cal 10.43/17.89mph 10) 1m - 4:19(4:19/m) 118/128bpm 28cal 13.9/21.6mph 11) 1m - 2:35(2:35/m) 93/115bpm 6cal 23.25/26.42mph 12) 1m - 4:27(4:27/m) 107/129bpm 23cal 13.48/27.68mph 13) 1m - 4:50(4:50/m) 118/128bpm 34cal 12.42/34.44mph 14) 1m - 5:35(5:35/m) 118/144bpm 43cal 10.73/35.25mph 15) 1m - 6:02(6:02/m) 104/127bpm 32cal 9.95/20.37mph 16) 1m - 3:55(3:55/m) 113/130bpm 28cal 15.33/21.23mph 17) 1m - 4:05(4:05/m) 115/132bpm 30cal 14.68/21.85mph 18) 1m - 3:42(3:42/m) 112/125bpm 21cal 16.18/23.19mph 19) 1m - 3:57(3:57/m) 111/133bpm 24cal 15.18/30.31mph 20) 1m - 5:07(5:07/m) 116/135bpm 39cal 11.72/25.19mph 21) 1m - 4:00(4:00/m) 118/127bpm 30cal 15.01/19.54mph 22) 1m - 3:35(3:35/m) 120/128bpm 26cal 16.73/22.04mph 23) 1m - 3:04(3:04/m) 117/127bpm 20cal 19.52/23mph 24) 1m - 3:06(3:06/m) 120/124bpm 23cal 19.36/22.23mph 25) 1m - 4:22(4:22/m) 102/126bpm 17cal 13.74/17.53mph 26) 1m - 7:31(7:31/m) 107/127bpm 46cal 7.98/19.89mph 27) 1m - 3:42(3:42/m) 115/129bpm 28cal 16.24/19.24mph 28) 1m - 3:44(3:44/m) 121/129bpm 34cal 16.05/18.97mph 29) 1m - 4:01(4:01/m) 110/123bpm 22cal 14.92/17.37mph 30) 1m - 6:05(6:05/m) 109/130bpm 37cal 9.86/22.58mph 31) 1m - 5:58(5:58/m) 111/150bpm 37cal 10.04/22.65mph 32) 1m - 4:41(4:41/m) 113/125bpm 28cal 12.8/20.16mph 33) 1m - 4:29(4:29/m) 123/130bpm 38cal 13.39/15.61mph 34) 1m - 3:59(3:59/m) 118/125bpm 26cal 15.08/19.7mph 35) 1m - 4:03(4:03/m) 113/129bpm 22cal 14.84/25mph 36) 1m - 4:30(4:30/m) 119/125bpm 31cal 13.33/15.63mph 37) 1m - 3:34(3:34/m) 109/122bpm 16cal 16.85/20.31mph 38) 1m - 4:52(4:52/m) 107/124bpm 21cal 12.33/18.12mph 39) 1m - 6:39(6:39/m) 99/131bpm 25cal 9.03/21.5mph 40) 1m - 6:27(6:27/m) 109/148bpm 39cal 9.29/23.77mph 41) 1m - 8:55(8:55/m) 110/140bpm 59cal 6.73/15.63mph 42) 1m - 5:25(5:25/m) 101/139bpm 23cal 11.08/19.41mph 43) 1m - 5:44(5:44/m) 89/104bpm 14cal 10.47/17.2mph 44) 1m - 15:15(15:15/m) 97/149bpm 68cal 3.93/13.73mph 45) 1m - 8:25(8:25/m) 112/153bpm 59cal 7.12/15.11mph 46) 1m - 7:49(7:49/m) 112/154bpm 51cal 7.67/16.95mph 47) 1m - 5:57(5:57/m) 105/137bpm 29cal 10.09/19.49mph 48) 1m - 8:00(8:00/m) 119/150bpm 59cal 7.5/23.15mph 49) 1m - 5:09(5:09/m) 111/127bpm 28cal 11.67/19.95mph 50) 1m - 7:54(7:54/m) 130/151bpm 78cal 7.59/19.64mph 51) 1m - 5:55(5:55/m) 121/141bpm 45cal 10.14/22.19mph 52) 1m - 6:43(6:43/m) 111/149bpm 37cal 8.92/16.99mph 53) 1m - 7:24(7:24/m) 122/152bpm 57cal 8.12/19.26mph 54) 1m - 6:37(6:37/m) 112/141bpm 32cal 9.06/15.67mph 55) 1m - 5:41(5:41/m) 111/136bpm 29cal 10.56/18.64mph 56) 1m - 4:19(4:19/m) 117/136bpm 27cal 13.92/24.34mph 57) 1m - 3:34(3:34/m) 102/128bpm 13cal 16.84/25.61mph 58) 1m - 6:52(6:52/m) 105/125bpm 27cal 8.74/17.53mph 59) 1m - 6:31(6:31/m) 104/136bpm 27cal 9.2/15.13mph 60) 1m - 6:13(6:13/m) 101/130bpm 27cal 9.66/22.27mph 61) 0.21m - 1:55(9:22/m) 105/126bpm 8cal 6.41/11.19mph Add a comment	-	3mi, 34:53 Running - parkrun Edgecumbe Mount PR Split Summary === 1) 1m - 12:53(12:53/m) 132/156bpm 146cal 4.66/6.3mph 2) 1m - 11:55(11:55/m) 130/155bpm 135cal 5.04/9.06mph 3) 1m - 10:01(10:01/m) 123/166bpm 77cal 5.99/11.65mph 4) 0.01m - 3(7:08/m) 166/167bpm 8.4/6.32mph Add a comment	5.6mi, 54:05 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 136/145bpm 130cal 6.16/7.43mph 2) 1m - 9:53(9:53/m) 143/152bpm 140cal 6.07/8.01mph 3) 1m - 9:31(9:31/m) 148/153bpm 137cal 6.3/9.2mph 4) 1m - 9:52(9:52/m) 150/169bpm 136cal 6.08/7.12mph 5) 1m - 9:25(9:25/m) 146/157bpm 120cal 6.38/7.7mph 6) 0.57m - 5:39(9:51/m) 143/154bpm 64cal 6.09/6.53mph Add a comment	-
Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19
25.4mi, 1:40:48 Cycling - Road Biking SYNT Ride Split Summary === 1) 1m - 4:42(4:42/m) 114/135bpm 38cal 12.77/18.01mph 2) 1m - 3:35(3:35/m) 108/132bpm 22cal 16.73/28.59mph 3) 1m - 4:04(4:04/m) 113/122bpm 30cal 14.76/17.8mph 4) 1m - 3:43(3:43/m) 120/145bpm 30cal 16.14/19.95mph 5) 1m - 4:33(4:33/m) 111/133bpm 28cal 13.18/21.06mph 6) 1m - 3:39(3:39/m) 123/132bpm 30cal 16.47/20.47mph 7) 1m - 3:59(3:59/m) 134/153bpm 43cal 15.04/18.43mph 8) 1m - 4:10(4:10/m) 130/162bpm 36cal 14.39/18.7mph 9) 1m - 3:29(3:29/m) 124/146bpm 27cal 17.22/25.71mph 10) 1m - 4:38(4:38/m) 135/157bpm 46cal 12.93/18.03mph 11) 1m - 3:21(3:21/m) 122/129bpm 21cal 17.87/19.97mph 12) 1m - 4:39(4:39/m) 114/137bpm 22cal 12.92/18.81mph 13) 1m - 4:45(4:45/m) 124/146bpm 36cal 12.65/20.45mph 14) 1m - 3:39(3:39/m) 107/120bpm 13cal 16.45/18.56mph 15) 1m - 4:04(4:04/m) 106/125bpm 14cal 14.75/18.2mph 16) 1m - 4:34(4:34/m) 104/128bpm 16cal 13.14/18.76mph 17) 1m - 2:48(2:48/m) 109/120bpm 11cal 21.41/24.92mph 18) 1m - 3:41(3:41/m) 117/130bpm 21cal 16.3/22.19mph 19) 1m - 3:42(3:42/m) 114/130bpm 20cal 16.19/21.71mph 20) 1m - 3:20(3:20/m) 129/146bpm 30cal 17.96/24.06mph 21) 1m - 3:19(3:19/m) 112/126bpm 15cal 18.06/24.5mph 22) 1m - 3:22(3:22/m) 122/148bpm 25cal 17.81/26.38mph 23) 1m - 4:32(4:32/m) 124/162bpm 33cal 13.26/20.35mph 24) 1m - 4:22(4:22/m) 118/136bpm 25cal 13.75/18.74mph 25) 1m - 3:31(3:31/m) 124/169bpm 26cal 17.06/28.76mph 26) 0.36m - 2:36(7:14/m) 97/116bpm 7cal 8.29/19.45mph Add a comment	6.9mi, 1:04:39 Running - General Split Summary === 1) 1m - 9:40(9:40/m) 135/149bpm 121cal 6.21/7.87mph 2) 1m - 8:41(8:41/m) 145/152bpm 123cal 6.91/7.51mph 3) 1m - 8:47(8:47/m) 150/159bpm 129cal 6.83/8.25mph 4) 1m - 8:39(8:39/m) 153/162bpm 126cal 6.94/7.74mph 5) 1m - 8:51(8:51/m) 147/159bpm 114cal 6.78/8.12mph 6) 1m - 11:46(11:46/m) 131/155bpm 95cal 5.1/11mph 7) 0.89m - 8:15(9:17/m) 144/152bpm 94cal 6.46/9.1mph Add a comment 0mi, 41:23 Cross-Training - Gym Gym Split Summary === 1) 0m - 41:23(/m) 93/111bpm 172cal Add a comment	26mi, 1:27:11 Cycling - Road Biking Kett 10 TT sandwich 26:35 Split Summary === 1) 1m - 5:30(5:30/m) 67cal 10.9/26.65mph 2) 1m - 3:05(3:05/m) 62cal 19.46/31.62mph 3) 1m - 4:04(4:04/m) 70cal 14.78/19.89mph 4) 1m - 3:44(3:44/m) 71cal 16.1/19.85mph 5) 1m - 3:49(3:49/m) 69cal 15.7/23.46mph 6) 1m - 3:28(3:28/m) 64cal 17.32/19.79mph 7) 1m - 4:02(4:02/m) 66cal 14.85/21.62mph 8) 1m - 4:02(4:02/m) 53cal 14.9/18.93mph 9) 1m - 3:20(3:20/m) 66cal 17.98/26.78mph 10) 1m - 2:50(2:50/m) 72cal 21.14/22.38mph 11) 1m - 2:44(2:44/m) 68cal 21.92/27.18mph 12) 1m - 2:29(2:29/m) 70cal 24.1/29.22mph 13) 1m - 2:28(2:28/m) 66cal 24.39/27.13mph 14) 1m - 2:24(2:24/m) 67cal 25.06/29.99mph 15) 1m - 2:36(2:36/m) 68cal 23.09/26.19mph 16) 1m - 2:34(2:34/m) 65cal 23.43/30.49mph 17) 1m - 2:57(2:57/m) 75cal 20.37/28.43mph 18) 1m - 2:36(2:36/m) 69cal 23.02/32.29mph 19) 1m - 3:34(3:34/m) 67cal 16.85/23.67mph 20) 1m - 3:26(3:26/m) 68cal 17.46/27.64mph 21) 1m - 3:09(3:09/m) 55cal 19.01/23.81mph 22) 1m - 3:12(3:12/m) 63cal 18.77/21.94mph 23) 1m - 3:14(3:14/m) 65cal 18.54/27.78mph 24) 1m - 4:13(4:13/m) 71cal 14.24/20.64mph 25) 1m - 3:25(3:25/m) 55cal 17.6/23.96mph 26) 1m - 4:12(4:12/m) 53cal 14.26/20.47mph 27) 0.01m - 4(11:55/m) 5.04/6.59mph Add a comment	6mi, 56:42 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 126/138bpm 110cal 6.16/7.64mph 2) 1m - 9:05(9:05/m) 133/142bpm 112cal 6.61/8.62mph 3) 1m - 9:10(9:10/m) 132/136bpm 105cal 6.55/8.2mph 4) 1m - 9:15(9:15/m) 132/136bpm 106cal 6.49/8.95mph 5) 1m - 10:06(10:06/m) 136/149bpm 114cal 5.95/9.5mph 6) 0.98m - 9:23(9:33/m) 137/151bpm 105cal 6.28/6.99mph Add a comment	-	108.3mi, 5:56:14 Cycling - Road Biking Tour de Broads Split Summary === 1) 1m - 5:20(5:20/m) 113/129bpm 42cal 11.25/14.86mph 2) 1m - 3:57(3:57/m) 118/133bpm 34cal 15.2/26.09mph 3) 1m - 3:26(3:26/m) 111/125bpm 22cal 17.46/23.13mph 4) 1m - 4:17(4:17/m) 117/130bpm 33cal 14.02/20.27mph 5) 1m - 3:44(3:44/m) 133/148bpm 41cal 16.06/25.55mph 6) 1m - 3:37(3:37/m) 125/138bpm 30cal 16.59/21.6mph 7) 1m - 3:35(3:35/m) 127/161bpm 30cal 16.78/21.14mph 8) 1m - 4:04(4:04/m) 137/167bpm 41cal 14.77/20.73mph 9) 1m - 3:03(3:03/m) 123/131bpm 24cal 19.64/22.31mph 10) 1m - 2:52(2:52/m) 133/148bpm 29cal 20.95/28.64mph 11) 1m - 3:21(3:21/m) 133/145bpm 32cal 17.88/21.94mph 12) 1m - 3:18(3:18/m) 139/144bpm 39cal 18.18/20.54mph 13) 1m - 2:47(2:47/m) 124/136bpm 18cal 21.59/25.74mph 14) 1m - 2:46(2:46/m) 129/145bpm 22cal 21.63/27.95mph 15) 1m - 2:45(2:45/m) 131/150bpm 23cal 21.8/26.84mph 16) 1m - 2:55(2:55/m) 138/150bpm 30cal 20.56/24.15mph 17) 1m - 3:19(3:19/m) 140/150bpm 36cal 18.08/30.81mph 18) 1m - 3:13(3:13/m) 136/149bpm 31cal 18.63/22.79mph 19) 1m - 3:15(3:15/m) 132/147bpm 26cal 18.43/23.56mph 20) 1m - 3:07(3:07/m) 126/145bpm 18cal 19.27/25.38mph 21) 1m - 3:22(3:22/m) 133/149bpm 27cal 17.85/22.44mph 22) 1m - 2:57(2:57/m) 136/147bpm 26cal 20.29/31.39mph 23) 1m - 3:18(3:18/m) 130/143bpm 23cal 18.21/23.77mph 24) 1m - 3:01(3:01/m) 137/150bpm 27cal 19.93/24.96mph 25) 1m - 2:51(2:51/m) 134/146bpm 24cal 21.01/24.11mph 26) 1m - 2:49(2:49/m) 127/135bpm 17cal 21.35/24.38mph 27) 1m - 3:06(3:06/m) 135/147bpm 25cal 19.4/22.75mph 28) 1m - 2:51(2:51/m) 129/136bpm 17cal 21.01/23.11mph 29) 1m - 3:16(3:16/m) 132/144bpm 22cal 18.41/22.48mph 30) 1m - 3:06(3:06/m) 146/155bpm 38cal 19.35/25.61mph 31) 1m - 3:15(3:15/m) 136/148bpm 27cal 18.42/24.48mph 32) 1m - 3:01(3:01/m) 126/137bpm 17cal 19.86/27.55mph 33) 1m - 2:44(2:44/m) 129/138bpm 16cal 21.93/23.84mph 34) 1m - 3:01(3:01/m) 134/140bpm 23cal 19.9/24.36mph 35) 1m - 2:46(2:46/m) 136/145bpm 22cal 21.7/24.36mph 36) 1m - 2:54(2:54/m) 131/135bpm 18cal 20.71/24.06mph 37) 1m - 2:49(2:49/m) 131/144bpm 18cal 21.34/25.69mph 38) 1m - 2:43(2:43/m) 136/145bpm 21cal 22.13/25.53mph 39) 1m - 2:42(2:42/m) 148/159bpm 31cal 22.28/26.9mph 40) 1m - 2:56(2:56/m) 139/150bpm 26cal 20.44/23.5mph 41) 1m - 3:08(3:08/m) 150/159bpm 39cal 19.17/23.11mph 42) 1m - 3:07(3:07/m) 142/156bpm 29cal 19.26/26.42mph 43) 1m - 2:52(2:52/m) 142/156bpm 28cal 20.91/24.15mph 44) 1m - 2:57(2:57/m) 136/148bpm 21cal 20.39/24.19mph 45) 1m - 2:53(2:53/m) 140/152bpm 25cal 20.76/24.57mph 46) 1m - 2:44(2:44/m) 140/145bpm 22cal 21.93/25.38mph 47) 1m - 2:46(2:46/m) 135/142bpm 18cal 21.67/24.57mph 48) 1m - 2:46(2:46/m) 144/154bpm 27cal 21.67/26.76mph 49) 1m - 2:45(2:45/m) 134/141bpm 16cal 21.79/24.38mph 50) 1m - 4:10(4:10/m) 125/140bpm 22cal 14.41/22.73mph 51) 1m - 2:55(2:55/m) 139/144bpm 27cal 20.57/21.41mph 52) 1m - 3:02(3:02/m) 137/144bpm 24cal 19.81/22.02mph 53) 1m - 3:00(3:00/m) 129/136bpm 16cal 19.98/21.23mph 54) 1m - 3:02(3:02/m) 130/140bpm 17cal 19.8/20.68mph 55) 1m - 3:39(3:39/m) 141/152bpm 35cal 16.41/19.16mph 56) 1m - 3:11(3:11/m) 134/146bpm 21cal 18.86/20.29mph 57) 1m - 3:15(3:15/m) 136/143bpm 25cal 18.47/21.14mph 58) 1m - 3:18(3:18/m) 137/146bpm 24cal 18.2/22.87mph 59) 1m - 3:11(3:11/m) 141/151bpm 29cal 18.8/20.66mph 60) 1m - 3:02(3:02/m) 135/138bpm 21cal 19.77/21.25mph 61) 1m - 3:36(3:36/m) 135/148bpm 38cal 16.68/25.8mph 62) 1m - 3:12(3:12/m) 143/152bpm 40cal 18.73/24.32mph 63) 1m - 2:46(2:46/m) 146/152bpm 37cal 21.75/26.65mph 64) 1m - 2:54(2:54/m) 149/156bpm 41cal 20.67/25.19mph 65) 1m - 3:26(3:26/m) 145/157bpm 42cal 17.49/25.55mph 66) 1m - 3:20(3:20/m) 149/161bpm 42cal 17.98/20.04mph 67) 1m - 3:28(3:28/m) 152/160bpm 47cal 17.33/22.13mph 68) 1m - 4:08(4:08/m) 138/153bpm 42cal 14.49/19.75mph 69) 1m - 4:18(4:18/m) 142/157bpm 31cal 13.96/21.9mph 70) 1m - 3:32(3:32/m) 137/152bpm 32cal 16.97/23.23mph 71) 1m - 3:05(3:05/m) 152/159bpm 24cal 19.41/24.94mph 72) 1m - 3:13(3:13/m) 149/157bpm 42cal 18.69/22.04mph 73) 1m - 4:31(4:31/m) 139/153bpm 37cal 13.27/20.56mph 74) 1m - 3:11(3:11/m) 146/150bpm 39cal 18.81/21.92mph 75) 1m - 3:22(3:22/m) 145/152bpm 39cal 17.86/21.46mph 76) 1m - 3:04(3:04/m) 145/151bpm 35cal 19.52/25.15mph 77) 1m - 3:10(3:10/m) 150/160bpm 41cal 18.96/25.17mph 78) 1m - 3:30(3:30/m) 146/153bpm 41cal 17.18/24.82mph 79) 1m - 3:11(3:11/m) 141/145bpm 31cal 18.84/22.62mph 80) 1m - 3:05(3:05/m) 145/150bpm 36cal 19.5/29.43mph 81) 1m - 3:11(3:11/m) 146/151bpm 37cal 18.87/22.81mph 82) 1m - 2:44(2:44/m) 143/150bpm 28cal 21.94/29.05mph 83) 1m - 3:34(3:34/m) 141/160bpm 30cal 16.83/24.9mph 84) 1m - 3:17(3:17/m) 143/156bpm 28cal 18.23/23.09mph 85) 1m - 3:20(3:20/m) 152/161bpm 43cal 18.01/22.79mph 86) 1m - 3:04(3:04/m) 149/156bpm 38cal 19.55/23.46mph 87) 1m - 3:38(3:38/m) 146/158bpm 37cal 16.52/22.73mph 88) 1m - 3:13(3:13/m) 152/158bpm 43cal 18.63/27.72mph 89) 1m - 3:35(3:35/m) 149/162bpm 38cal 16.74/25.55mph 90) 1m - 3:34(3:34/m) 142/159bpm 30cal 16.79/21.1mph 91) 1m - 3:38(3:38/m) 144/160bpm 31cal 16.48/26.74mph 92) 1m - 3:18(3:18/m) 151/159bpm 34cal 18.15/25.03mph 93) 1m - 2:33(2:33/m) 148/158bpm 31cal 23.59/31.43mph 94) 1m - 2:57(2:57/m) 152/158bpm 38cal 20.37/23.52mph 95) 1m - 3:16(3:16/m) 152/156bpm 42cal 18.39/21.81mph 96) 1m - 2:58(2:58/m) 148/155bpm 32cal 20.25/22.52mph 97) 1m - 3:49(3:49/m) 150/161bpm 41cal 15.73/22.83mph 98) 1m - 2:56(2:56/m) 143/153bpm 23cal 20.43/25.71mph 99) 1m - 4:28(4:28/m) 150/159bpm 50cal 13.44/21.37mph 100) 1m - 3:46(3:46/m) 151/157bpm 42cal 15.94/19.18mph 101) 1m - 3:11(3:11/m) 147/156bpm 30cal 18.86/25.49mph 102) 1m - 3:16(3:16/m) 155/162bpm 43cal 18.38/22.25mph 103) 1m - 4:06(4:06/m) 135/152bpm 18cal 14.65/20.87mph 104) 1m - 4:00(4:00/m) 139/159bpm 26cal 14.98/24.13mph 105) 1m - 4:03(4:03/m) 130/146bpm 20cal 14.83/19.87mph 106) 1m - 4:49(4:49/m) 138/150bpm 40cal 12.47/20.2mph 107) 1m - 3:18(3:18/m) 134/149bpm 22cal 18.19/21.85mph 108) 1m - 3:32(3:32/m) 131/142bpm 19cal 16.96/22.67mph 109) 0.26m - 1:17(4:54/m) 124/137bpm 4cal 12.26/20.04mph 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
Kettringham 10 TT	1 Aug	26:42	0.00%
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%
Tadcaster Triathlon	11 May	11:28 / 29:24 / 32:27	0.00%
East Grinstead Triathlon	11 May	14:20 / 55:20 / 23:29	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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