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Smugbloke M50

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Mileage

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Tri-Anglia

Races
214
Miles
12403
Miles
619
Miles
24558
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.

Current Status

What to do this year .....

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
14 Apr 19	Bungay Black Dog Marathon
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

2019 Targets

SWIM
40
BIKE
2000
RUN
1000

Set your targets for 2019

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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
2019	93	58	0	0	0	0	0	0	0	0	0	0	151
2019	98	16	0	0	0	0	0	0	0	0	0	0	114
2019	1.3	1.8	0	0	0	0	0	0	0	0	0	0	3
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
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	192	157	78	194	347	171	99	470	313	123	19	121	2282
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

Sun 20th Jan Jan 20	Mon 21st Jan Jan 21	Tue 22nd Jan Jan 22	Wed 23rd Jan Jan 23	Thu 24th Jan Jan 24	Fri 25th Jan Jan 25	Sat 26th Jan Jan 26
6.6mi, 1:18:40 Running - General Pock jog after Sharron's 50th party Split Summary === 1) 1m - 14:20(14:20/m) 108/123bpm 109cal 4.19/7.2mph 2) 1m - 11:50(11:50/m) 115/125bpm 94cal 5.07/6.07mph 3) 1m - 11:05(11:05/m) 118/122bpm 91cal 5.41/7.22mph 4) 1m - 12:59(12:59/m) 114/124bpm 95cal 4.62/6.01mph 5) 1m - 10:36(10:36/m) 124/139bpm 98cal 5.66/8.91mph 6) 1m - 11:31(11:31/m) 123/133bpm 98cal 5.21/6.39mph 7) 0.57m - 6:19(11:07/m) 121/126bpm 50cal 5.4/7.49mph Add a comment	-	0mi, 43:41 Cross-Training - Gym Gym Split Summary === 1) 0m - 43:41(/m) 103/136bpm 234cal Add a comment	5.8mi, 44:07 Running - Race EACCL - UEA Split Summary === 1) 1m - 7:42(7:42/m) 152/166bpm 123cal 7.79/9.12mph 2) 1m - 7:24(7:24/m) 155/166bpm 114cal 8.11/10.71mph 3) 1m - 7:43(7:43/m) 160/168bpm 120cal 7.78/10.06mph 4) 1m - 7:49(7:49/m) 161/169bpm 121cal 7.68/10.42mph 5) 1m - 7:32(7:32/m) 161/169bpm 116cal 7.96/8.91mph 6) 0.79m - 5:57(7:31/m) 164/174bpm 91cal 7.98/9.98mph Add a comment	1.3mi, 42:35 Swimming - Pool UEA - first swim since September Split Summary === 1) 0.02m - 33(34:55/m) 5cal 24/rpm 1.72/1.72mph 2) 1.24m - 42:00(33:48/m) 403cal 23/rpm 1.78/2.16mph 3) 0m - 2(/m) Add a comment	12mi, 1:00:00 Cycling - Turbo Trainer Club Turbo Add a comment	13.6mi, 2:13:52 Running - General Split Summary === 1) 1m - 10:47(10:47/m) 131/143bpm 132cal 5.56/7.16mph 2) 1m - 9:19(9:19/m) 140/148bpm 128cal 6.44/6.93mph 3) 1m - 9:21(9:21/m) 144/154bpm 129cal 6.42/8.25mph 4) 1m - 9:00(9:00/m) 151/157bpm 131cal 6.67/7.26mph 5) 1m - 9:12(9:12/m) 148/153bpm 127cal 6.52/7.14mph 6) 1m - 9:26(9:26/m) 141/154bpm 107cal 6.36/7.45mph 7) 1m - 10:06(10:06/m) 131/138bpm 81cal 5.94/8.1mph 8) 1m - 9:53(9:53/m) 132/139bpm 81cal 6.07/6.22mph 9) 1m - 9:56(9:56/m) 126/134bpm 64cal 6.04/6.32mph 10) 1m - 9:55(9:55/m) 127/138bpm 82cal 6.05/7.49mph 11) 1m - 10:44(10:44/m) 135/146bpm 112cal 5.59/8.6mph 12) 1m - 10:39(10:39/m) 137/146bpm 114cal 5.63/6.78mph 13) 1m - 9:37(9:37/m) 135/141bpm 89cal 6.23/6.99mph 14) 0.61m - 5:57(9:42/m) 135/143bpm 55cal 6.19/7.83mph Add a comment
Sun 27th Jan Jan 27	Mon 28th Jan Jan 28	Tue 29th Jan Jan 29	Wed 30th Jan Jan 30	Thu 31st Jan Jan 31	Fri 1st Feb Feb 1	Sat 2nd Feb Feb 2
13.6mi, 50:39 Cycling - Road Biking Out to Freethorpe 10 Split Summary === 1) 1m - 4:30(4:30/m) 116/134bpm 35cal 13.35/20.68mph 2) 1m - 4:00(4:00/m) 121/141bpm 36cal 14.97/22.83mph 3) 1m - 3:19(3:19/m) 124/142bpm 30cal 18.05/23.27mph 4) 1m - 3:18(3:18/m) 130/140bpm 35cal 18.18/22.79mph 5) 1m - 3:45(3:45/m) 134/145bpm 42cal 16.01/20.87mph 6) 1m - 3:24(3:24/m) 132/138bpm 33cal 17.67/23.21mph 7) 1m - 3:47(3:47/m) 125/138bpm 30cal 15.86/23.67mph 8) 1m - 3:00(3:00/m) 125/131bpm 23cal 20.03/25.05mph 9) 1m - 3:41(3:41/m) 129/142bpm 32cal 16.28/23.13mph 10) 1m - 4:04(4:04/m) 134/147bpm 40cal 14.75/27.51mph 11) 1m - 3:32(3:32/m) 128/145bpm 30cal 17.01/30.68mph 12) 1m - 3:05(3:05/m) 114/129bpm 13cal 19.45/28.59mph 13) 1m - 3:36(3:36/m) 129/135bpm 30cal 16.68/19.43mph 14) 0.62m - 3:39(5:53/m) 105/117bpm 10cal 10.18/17.87mph Add a comment	-	-	7.6mi, 1:05:38 Running - General Split Summary === 1) 1m - 8:47(8:47/m) 157/182bpm 127cal 6.83/7.87mph 2) 1m - 8:03(8:03/m) 140/149bpm 107cal 7.45/8.56mph 3) 1m - 8:49(8:49/m) 144/156bpm 120cal 6.8/8.52mph 4) 1m - 8:24(8:24/m) 144/151bpm 111cal 7.15/9.43mph 5) 1m - 8:30(8:30/m) 141/148bpm 97cal 7.06/7.74mph 6) 1m - 8:53(8:53/m) 148/154bpm 119cal 6.76/9.91mph 7) 1m - 8:31(8:31/m) 140/148bpm 84cal 7.04/8.43mph 8) 0.63m - 5:41(9:05/m) 145/149bpm 68cal 6.6/8.06mph Add a comment	5.4mi, 55:34 Running - General With Emily Split Summary === 1) 1m - 11:18(11:18/m) 125/145bpm 121cal 5.31/6.76mph 2) 1m - 9:33(9:33/m) 134/143bpm 119cal 6.28/7.81mph 3) 1m - 9:45(9:45/m) 130/143bpm 99cal 6.15/7.35mph 4) 1m - 9:42(9:42/m) 133/144bpm 105cal 6.19/7.28mph 5) 1m - 11:08(11:08/m) 123/134bpm 84cal 5.39/7.6mph 6) 0.44m - 4:07(9:21/m) 128/134bpm 37cal 6.42/8.95mph Add a comment	-	15.5mi, 2:35:09 Running - Long Run Colney PR sandwich Split Summary === 1) 1m - 11:10(11:10/m) 130/139bpm 133cal 5.37/6.39mph 2) 1m - 10:34(10:34/m) 130/137bpm 120cal 5.68/6.62mph 3) 1m - 9:41(9:41/m) 134/147bpm 112cal 6.19/7.97mph 4) 1m - 8:52(8:52/m) 147/175bpm 119cal 6.77/9.87mph 5) 1m - 9:03(9:03/m) 145/178bpm 116cal 6.63/10.33mph 6) 1m - 10:00(10:00/m) 130/159bpm 83cal 6/8.06mph 7) 1m - 9:42(9:42/m) 134/140bpm 95cal 6.19/6.72mph 8) 1m - 10:26(10:26/m) 129/147bpm 82cal 5.75/7.22mph 9) 1m - 9:47(9:47/m) 133/149bpm 96cal 6.13/6.78mph 10) 1m - 10:18(10:18/m) 130/143bpm 87cal 5.82/8.62mph 11) 1m - 9:48(9:48/m) 134/144bpm 96cal 6.12/7.1mph 12) 1m - 10:49(10:49/m) 133/145bpm 96cal 5.55/8.2mph 13) 1m - 9:59(9:59/m) 135/144bpm 100cal 6.01/9.18mph 14) 1m - 10:33(10:33/m) 139/147bpm 123cal 5.69/8.83mph 15) 1m - 9:54(9:54/m) 137/145bpm 105cal 6.06/6.85mph 16) 0.46m - 4:32(9:55/m) 137/146bpm 45cal 6.05/8.75mph Add a comment
Sun 3rd Feb Feb 3	Mon 4th Feb Feb 4	Tue 5th Feb Feb 5	Wed 6th Feb Feb 6	Thu 7th Feb Feb 7	Fri 8th Feb Feb 8	Sat 9th Feb Feb 9
1.5mi, 16:21 Running - General Split Summary === 1) 1m - 10:32(10:32/m) 118/136bpm 97cal 5.69/6.16mph 2) 0.49m - 5:48(11:44/m) 128/134bpm 64cal 5.11/7.35mph Add a comment 10.3mi, 1:16:12 Cycling - Mountain Biking Split Summary === 1) 1m - 9:04(9:04/m) 95/112bpm 45cal 6.61/12.96mph 2) 1m - 6:42(6:42/m) 106/125bpm 42cal 8.97/12.88mph 3) 1m - 5:45(5:45/m) 113/124bpm 44cal 10.44/13.63mph 4) 1m - 6:59(6:59/m) 98/119bpm 28cal 8.6/12.88mph 5) 1m - 6:30(6:30/m) 111/131bpm 39cal 9.24/13.46mph 6) 1m - 6:56(6:56/m) 110/123bpm 41cal 8.65/12.86mph 7) 1m - 6:32(6:32/m) 113/124bpm 37cal 9.18/11.77mph 8) 1m - 8:01(8:01/m) 111/126bpm 43cal 7.48/13.46mph 9) 1m - 7:07(7:07/m) 116/137bpm 43cal 8.44/14.9mph 10) 1m - 10:18(10:18/m) 117/139bpm 66cal 5.82/14.92mph 11) 0.28m - 2:19(8:17/m) 100/114bpm 7cal 7.25/15.2mph Add a comment 3.5mi, 37:28 Running - General Split Summary === 1) 1m - 10:55(10:55/m) 165/186bpm 137cal 5.49/6.91mph 2) 1m - 10:52(10:52/m) 118/128bpm 79cal 5.52/5.97mph 3) 1m - 10:19(10:19/m) 114/123bpm 63cal 5.82/6.3mph 4) 0.49m - 5:22(10:57/m) 126/134bpm 47cal 5.48/6.8mph Add a comment	-	1.2mi, 46:14 Swimming - Pool Split Summary === 1) 0.92m - 34:07(37:13/m) 301cal 22/rpm 1.61/2.34mph 2) 0.33m - 12:07(37:08/m) 108cal 23/rpm 1.62/2.1mph Add a comment	5.5mi, 41:28 Running - Race EACCL - Thetford Split Summary === 1) 1m - 7:20(7:20/m) 157/167bpm 107cal 8.18/9.66mph 2) 1m - 7:37(7:37/m) 159/164bpm 114cal 7.87/9.14mph 3) 1m - 7:31(7:31/m) 163/165bpm 115cal 7.98/8.81mph 4) 1m - 8:06(8:06/m) 160/167bpm 119cal 7.41/9.62mph 5) 1m - 7:20(7:20/m) 165/170bpm 112cal 8.18/9.1mph 6) 0.51m - 3:34(7:01/m) 172/177bpm 57cal 8.54/11.5mph Add a comment	0mi, 50:00 Cross-Training - Gym Gym Split Summary === 1) 0m - 33:09(/m) 107/131bpm 198cal Add a comment	-	13.1mi, 2:10:22 Running - Long Run Park Run Sandwish Split Summary === 1) 1m - 9:55(9:55/m) 141/172bpm 124cal 6.05/7.18mph 2) 1m - 8:55(8:55/m) 148/155bpm 130cal 6.74/7.22mph 3) 1m - 9:45(9:45/m) 152/163bpm 140cal 6.15/7.33mph 4) 1m - 9:32(9:32/m) 147/159bpm 129cal 6.29/7.53mph 5) 1m - 8:59(8:59/m) 144/157bpm 107cal 6.68/7.41mph 6) 1m - 11:37(11:37/m) 135/153bpm 106cal 5.17/6.89mph 7) 1m - 9:48(9:48/m) 139/158bpm 98cal 6.12/10.4mph 8) 1m - 10:40(10:40/m) 134/161bpm 89cal 5.62/12.36mph 9) 1m - 9:29(9:29/m) 141/149bpm 98cal 6.33/8.52mph 10) 1m - 9:55(9:55/m) 147/160bpm 121cal 6.05/7.85mph 11) 1m - 9:51(9:51/m) 142/148bpm 101cal 6.09/7.03mph 12) 1m - 11:08(11:08/m) 134/146bpm 81cal 5.39/7.78mph 13) 1m - 9:49(9:49/m) 140/154bpm 88cal 6.11/7.7mph 14) 0.1m - 1:00(9:44/m) 147/151bpm 9cal 6.16/6.55mph Add a comment
Sun 10th Feb Feb 10	Mon 11th Feb Feb 11	Tue 12th Feb Feb 12	Wed 13th Feb Feb 13	Thu 14th Feb Feb 14	Fri 15th Feb Feb 15	Sat 16th Feb Feb 16
-	6.5mi, 3:36:22 Running - General Split Summary === 1) 1m - 29:37(29:37/m) 110/135bpm 201cal 2.03/3.57mph 2) 1m - 34:00(34:00/m) 112/131bpm 205cal 1.76/2.94mph 3) 1m - 34:34(34:34/m) 105/123bpm 164cal 1.74/3.07mph 4) 1m - 29:59(29:59/m) 107/130bpm 149cal 2/3.13mph 5) 1m - 49:16(49:16/m) 105/143bpm 254cal 1.22/3.17mph 6) 1m - 23:27(23:27/m) 114/135bpm 145cal 2.56/3.15mph 7) 0.48m - 15:29(32:20/m) 105/129bpm 68cal 1.86/6.47mph Add a comment 1.6mi, 1:58:10 Running - General Split Summary === 1) 1m - 1:18:48(1:18:48/m) 92/142bpm 296cal 0.76/3.47mph 2) 0.58m - 39:22(1:08:01/m) 85/114bpm 110cal 0.88/3.53mph Add a comment	0.6mi, 42:57 Running - General Split Summary === 1) 0.62m - 42:57(1:08:43/m) 87/116bpm 143cal 0.87/4.09mph Add a comment 1.4mi, 35:35 Running - General Split Summary === 1) 1m - 24:28(24:28/m) 117/143bpm 205cal 2.45/3.99mph 2) 0.41m - 11:07(26:59/m) 115/139bpm 75cal 2.22/3.09mph Add a comment 5.8mi, 1:07:09 Cycling - General Split Summary === 1) 1m - 6:23(6:23/m) 86/102bpm 18cal 9.4/14.71mph 2) 1m - 7:35(7:35/m) 79/88bpm 17cal 7.92/12.19mph 3) 1m - 14:24(14:24/m) 80/99bpm 31cal 4.17/12.9mph 4) 1m - 9:36(9:36/m) 82/94bpm 20cal 6.25/12.73mph 5) 1m - 11:58(11:58/m) 80/99bpm 25cal 5.01/14.55mph 6) 0.79m - 17:13(21:43/m) 83/117bpm 38cal 2.76/13.13mph Add a comment	2.4mi, 1:20:30 Running - General Split Summary === 1) 1m - 37:46(37:46/m) 115/133bpm 276cal 1.59/3.67mph 2) 1m - 29:40(29:40/m) 116/128bpm 184cal 2.02/3.11mph 3) 0.36m - 13:04(36:04/m) 111/124bpm 64cal 1.66/3.38mph Add a comment	0.5mi, 26:27 Swimming - General Split Summary === 1) 0.51m - 26:27(52:20/m) 96/119bpm 171cal 1.15/4.66mph Add a comment 5mi, 55:37 Running - General Split Summary === 1) 1m - 8:37(8:37/m) 91/103bpm 29cal 6.96/17.18mph 2) 1m - 9:24(9:24/m) 90/103bpm 30cal 6.38/16.66mph 3) 1m - 18:14(18:14/m) 90/119bpm 59cal 3.29/15.47mph 4) 1m - 8:43(8:43/m) 81/95bpm 22cal 6.89/14.03mph 5) 1m - 10:35(10:35/m) 81/106bpm 24cal 5.67/17.09mph 6) 0m - 4(15:20/m) 81/82bpm 3.91/3.28mph Add a comment	1.6mi, 56:26 Running - General Split Summary === 1) 1m - 35:41(35:41/m) 95/124bpm 152cal 1.68/3.97mph 2) 0.56m - 20:45(37:11/m) 107/125bpm 121cal 1.61/2.69mph 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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