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Smugbloke M50

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Tri-Anglia

Races
226
Miles
12915
Miles
646
Miles
25938
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

Coyote (61)

Current Status

What to do this year .....

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This user has collected 119 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	1.9	1.4	0	0	0	29.8
2019	93	99	120	81	53	52	32	52	55	26	0	0	664
2019	98	49	65	128	423	376	444	562	233	0	0	0	2378
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	96	61	64	129	170	120	34	151	40	35	40	28	969
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

Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27
-	2.6mi, 1:20:25 Running - General Dubrovnik Hike Split Summary === 1) 1m - 28:40(28:40/m) 85cal 2.09/3.92mph 2) 1m - 31:35(31:35/m) 83cal 1.9/3.17mph 3) 0.64m - 20:09(31:23/m) 58cal 1.91/3.09mph Add a comment	16.2mi, 1:30:06 Cycling - General Korcula Ride along coastline Split Summary === 1) 1m - 7:13(7:13/m) 91/121bpm 32cal 8.32/18.97mph 2) 1m - 5:34(5:34/m) 89/115bpm 21cal 10.78/14.84mph 3) 1m - 5:18(5:18/m) 93/117bpm 23cal 11.33/16.01mph 4) 1m - 5:06(5:06/m) 91/111bpm 19cal 11.75/15.76mph 5) 1m - 4:47(4:47/m) 92/112bpm 19cal 12.56/23.04mph 6) 1m - 4:59(4:59/m) 100/120bpm 25cal 12.05/27.53mph 7) 1m - 6:03(6:03/m) 100/119bpm 31cal 9.93/20.06mph 8) 1m - 7:04(7:04/m) 97/121bpm 34cal 8.5/21.14mph 9) 1m - 8:00(8:00/m) 108/132bpm 56cal 7.49/12.96mph 10) 1m - 3:43(3:43/m) 100/122bpm 18cal 16.15/23.67mph 11) 1m - 5:46(5:46/m) 121/135bpm 56cal 10.41/25.23mph 12) 1m - 5:43(5:43/m) 116/136bpm 41cal 10.5/19.01mph 13) 1m - 4:49(4:49/m) 123/133bpm 42cal 12.46/17.93mph 14) 1m - 4:20(4:20/m) 120/133bpm 33cal 13.84/20.31mph 15) 1m - 4:07(4:07/m) 117/139bpm 27cal 14.58/22.48mph 16) 1m - 5:15(5:15/m) 123/156bpm 43cal 11.41/20.81mph 17) 0.24m - 2:20(9:37/m) 102/112bpm 7cal 6.24/12.71mph Add a comment	3.2mi, 59:11 Cross-Training - SUP Mjlet Kayak Split Summary === 1) 1m - 17:13(17:13/m) 62cal 3.49/6.07mph 2) 1m - 23:18(23:18/m) 1167cal 2.57/10.35mph 3) 1m - 15:56(15:56/m) 156cal 3.77/5.49mph 4) 0.16m - 2:43(17:04/m) 20cal 3.52/5.2mph Add a comment 7.5mi, 52:22 Cycling - General Mljet ride Split Summary === 1) 1m - 7:20(7:20/m) 39cal 8.18/9.66mph 2) 1m - 7:10(7:10/m) 72/72bpm 31cal 8.37/12.33mph 3) 1m - 7:58(7:58/m) 121/161bpm 20cal 7.53/9.6mph 4) 1m - 8:06(8:06/m) 161/219bpm 12cal 7.4/9.77mph 5) 1m - 8:21(8:21/m) 134/197bpm 13cal 7.19/9.81mph 6) 1m - 4:38(4:38/m) 62/65bpm 14cal 12.93/16.03mph 7) 1m - 6:37(6:37/m) 57/59bpm 33cal 9.07/15.76mph 8) 0.45m - 2:11(4:54/m) 56/56bpm 10cal 12.24/14.13mph Add a comment	0.1mi, 10:59 Swimming - Open Water Korcula swim Split Summary === 1) 0.12m - 10:59(1:33:20/m) 43cal 25/41rpm 0.64/6.12mph Add a comment 3.1mi, 33:32 Running - General Korcula Run Split Summary === 1) 1m - 10:35(10:35/m) 115/124bpm 102cal 5.67/6.14mph 2) 1m - 12:12(12:12/m) 121/132bpm 124cal 4.92/5.76mph 3) 1m - 10:15(10:15/m) 123/139bpm 98cal 5.85/8.79mph 4) 0.05m - 29(10:27/m) 127/128bpm 5cal 5.74/5.97mph Add a comment	24.7mi, 1:43:48 Cycling - General Hvar e-bike rtn ride Split Summary === 1) 1m - 5:27(5:27/m) 92/114bpm 20cal 11/15.55mph 2) 1m - 4:03(4:03/m) 124/133bpm 42cal 14.8/25.55mph 3) 1m - 3:18(3:18/m) 113/138bpm 23cal 18.22/26.36mph 4) 1m - 3:52(3:52/m) 123/132bpm 36cal 15.5/17.01mph 5) 1m - 3:41(3:41/m) 111/130bpm 22cal 16.29/21.48mph 6) 1m - 4:10(4:10/m) 114/132bpm 30cal 14.42/19.47mph 7) 1m - 4:41(4:41/m) 125/134bpm 43cal 12.82/15.47mph 8) 1m - 5:46(5:46/m) 127/136bpm 56cal 10.4/15.01mph 9) 1m - 4:16(4:16/m) 123/133bpm 36cal 14.09/15.49mph 10) 1m - 4:47(4:47/m) 135/142bpm 52cal 12.55/14.13mph 11) 1m - 4:36(4:36/m) 115/137bpm 27cal 13.03/25.92mph 12) 1m - 3:38(3:38/m) 88/98bpm 8cal 16.52/29.49mph 13) 1m - 4:18(4:18/m) 90/100bpm 10cal 13.93/22.67mph 14) 1m - 4:21(4:21/m) 97/121bpm 16cal 13.79/22.83mph 15) 1m - 3:51(3:51/m) 117/131bpm 29cal 15.55/20.37mph 16) 1m - 4:07(4:07/m) 132/152bpm 44cal 14.55/37.93mph 17) 1m - 3:55(3:55/m) 112/138bpm 24cal 15.29/34.57mph 18) 1m - 3:51(3:51/m) 122/141bpm 35cal 15.6/31.81mph 19) 1m - 3:18(3:18/m) 109/123bpm 19cal 18.14/31.52mph 20) 1m - 4:34(4:34/m) 110/133bpm 28cal 13.14/23.77mph 21) 1m - 4:43(4:43/m) 130/143bpm 48cal 12.72/16.3mph 22) 1m - 3:37(3:37/m) 130/146bpm 36cal 16.61/25.55mph 23) 1m - 3:28(3:28/m) 98/122bpm 10cal 17.29/35.13mph 24) 1m - 5:20(5:20/m) 119/141bpm 38cal 11.26/26.15mph 25) 0.68m - 2:09(3:11/m) 90/102bpm 4cal 18.85/28.16mph Add a comment 21.8mi, 1:59:21 Cycling - General Hvar e-bike outbound Split Summary === 1) 1m - 7:03(7:03/m) 105/129bpm 44cal 8.51/20.56mph 2) 1m - 6:42(6:42/m) 131/140bpm 74cal 8.96/11.25mph 3) 1m - 7:04(7:04/m) 125/134bpm 64cal 8.48/11mph 4) 1m - 6:53(6:53/m) 133/140bpm 76cal 8.72/14.46mph 5) 1m - 6:42(6:42/m) 123/131bpm 52cal 8.95/12.71mph 6) 1m - 5:13(5:13/m) 119/131bpm 33cal 11.51/17.16mph 7) 1m - 4:16(4:16/m) 97/122bpm 13cal 14.07/19.35mph 8) 1m - 4:18(4:18/m) 108/131bpm 13cal 13.97/25.9mph 9) 1m - 3:14(3:14/m) 98/116bpm 13cal 18.6/28.66mph 10) 1m - 3:56(3:56/m) 90/104bpm 12cal 15.25/25.67mph 11) 1m - 2:38(2:38/m) 80/103bpm 4cal 22.72/31.77mph 12) 1m - 3:11(3:11/m) 84/104bpm 6cal 18.8/25.74mph 13) 1m - 8:38(8:38/m) 81/107bpm 15cal 6.95/17.47mph 14) 1m - 9:03(9:03/m) 84/102bpm 24cal 6.63/11.77mph 15) 1m - 5:27(5:27/m) 98/126bpm 27cal 11.01/16.41mph 16) 1m - 4:11(4:11/m) 103/131bpm 23cal 14.32/17.41mph 17) 1m - 4:21(4:21/m) 99/114bpm 20cal 13.78/17.72mph 18) 1m - 6:12(6:12/m) 91/126bpm 22cal 9.67/24.28mph 19) 1m - 6:18(6:18/m) 85/99bpm 17cal 9.51/15.4mph 20) 1m - 5:38(5:38/m) 100/124bpm 26cal 10.64/15.13mph 21) 1m - 4:15(4:15/m) 104/123bpm 24cal 14.12/27.03mph 22) 0.83m - 4:06(4:55/m) 87/99bpm 9cal 12.19/24.98mph Add a comment	1.2mi, 40:53 Swimming - Open Water Hvar swim Split Summary === 1) 1.23m - 40:53(33:13/m) 448cal 26/36rpm 1.81/4.98mph Add a comment 3.7mi, 48:58 Running - General Split Summary === 1) 1m - 12:30(12:30/m) 108/122bpm 103cal 4.8/6.18mph 2) 1m - 10:40(10:40/m) 117/123bpm 99cal 5.63/7.12mph 3) 1m - 13:34(13:34/m) 122/160bpm 129cal 4.42/6.05mph 4) 0.68m - 12:15(18:01/m) 114/164bpm 82cal 3.33/6.59mph Add a comment
Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4
-	2mi, 1:31:38 Cross-Training - SUP Split Night Sup Split Summary === 1) 2.03m - 1:31:38(45:05/m) 174cal 15/69rpm 1.33/3.92mph Add a comment 4mi, 1:54:57 Cross-Training - SUP Canyon SUP Split Summary === 1) 3.99m - 1:54:57(28:47/m) 343cal 15/78rpm 2.08/4.09mph Add a comment	4.4mi, 2:49:51 Cross-Training - SUP Split Coast SUP Split Summary === 1) 4.44m - 2:49:51(38:15/m) 415cal 15/78rpm 1.57/21.58mph Add a comment	3.5mi, 46:59 Running - General Split Split Summary === 1) 1m - 11:37(11:37/m) 114/129bpm 106cal 5.17/5.97mph 2) 1m - 12:02(12:02/m) 125/149bpm 131cal 4.99/6.47mph 3) 1m - 17:31(17:31/m) 118/148bpm 137cal 3.42/9.02mph 4) 0.53m - 5:49(10:54/m) 128/136bpm 58cal 5.51/7.03mph Add a comment	-	0mi, 40:02 Cross-Training - Gym Gym Split Summary === 1) 0m - 40:02(/m) Add a comment	-
Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11
-	-	5.2mi, 44:58 Running - General Split Summary === 1) 1m - 8:51(8:51/m) 137/153bpm 127cal 6.78/9.35mph 2) 1m - 8:45(8:45/m) 140/145bpm 119cal 6.86/9.02mph 3) 1m - 8:52(8:52/m) 144/154bpm 121cal 6.77/7.18mph 4) 1m - 8:31(8:31/m) 148/155bpm 119cal 7.05/8.89mph 5) 1m - 8:42(8:42/m) 148/161bpm 119cal 6.9/7.97mph 6) 0.15m - 1:17(8:24/m) 152/161bpm 17cal 7.14/7.22mph Add a comment	-	-	7.4mi, 1:04:49 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 132/151bpm 121cal 6.84/7.85mph 2) 1m - 8:33(8:33/m) 150/160bpm 130cal 7.02/7.47mph 3) 1m - 8:38(8:38/m) 148/158bpm 125cal 6.95/8.52mph 4) 1m - 8:28(8:28/m) 147/158bpm 112cal 7.09/9.66mph 5) 1m - 8:50(8:50/m) 151/161bpm 121cal 6.8/8.77mph 6) 1m - 8:36(8:36/m) 148/156bpm 109cal 6.97/7.74mph 7) 1m - 9:02(9:02/m) 153/167bpm 116cal 6.65/7.41mph 8) 0.44m - 3:56(8:56/m) 151/161bpm 50cal 6.71/9.37mph Add a comment	-
Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16	Thu 17th Oct Oct 17	Fri 18th Oct Oct 18
-	-	4.6mi, 38:01 Running - General Intervals Split Summary === 1) 1m - 8:34(8:34/m) 140/168bpm 126cal 7/10.6mph 2) 1m - 7:44(7:44/m) 155/169bpm 118cal 7.77/12.25mph 3) 1m - 8:19(8:19/m) 155/170bpm 120cal 7.22/11.35mph 4) 1m - 8:36(8:36/m) 154/173bpm 124cal 6.97/10.6mph 5) 0.58m - 4:48(8:15/m) 155/171bpm 66cal 7.27/9.02mph Add a comment	0mi, 53:22 Cross-Training - Gym Gym Split Summary === 1) 0m - 53:22(/m) 107/138bpm 311cal Add a comment	5.7mi, 48:08 Running - Race EACCL Runton Split Summary === 1) 1m - 8:20(8:20/m) 150/168bpm 125cal 7.2/7.76mph 2) 1m - 8:24(8:24/m) 162/168bpm 133cal 7.15/8.68mph 3) 1m - 8:15(8:15/m) 160/164bpm 124cal 7.27/8.12mph 4) 1m - 8:22(8:22/m) 163/167bpm 122cal 7.18/8.33mph 5) 1m - 8:58(8:58/m) 163/168bpm 136cal 6.69/7.28mph 6) 0.66m - 5:50(8:48/m) 167/171bpm 91cal 6.82/8.93mph 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	4	31:54 6:43/mi	68.02						31:54 64.91	32:28 64.16								32:29 68.02							38:11 61.15
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
9.3mi	1	1:13:25 7:56/mi	63.77																						1:13:25 63.77
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	Distance	Date	Result	WAVA
RNR Stage 7	9.25mi	14 Sep	1:13:25	63.77%
Lowestoft Scores Race	4.75mi	25 Aug	38:11	61.15%
Kettringham 10 mile TT	0mi	15 Aug	26:36	0.00%
Kettringham 10 TT	0mi	1 Aug	26:42	0.00%
the Lakesman Half Triathlon	1900metres/56miles/13.1miles	16 Jun	/ /	0.00%
Dereham 10 mile race	10mi	12 May	1:14:23	68.33%
Wortwell 10M TT	0mi	19 Apr	26:36	0.00%
Bungay Black Dog Marathon	26.2mi	14 Apr	3:56:15	59.56%
Wymondham 20	20mi	24 Mar	2:51:55	61.07%
Hunny Bell Cross Country	5mi	10 Mar	36:25	66.94%
Ringland Half	13.1mi	3 Mar	1:50:03	60.84%
Phoenix Jaw Dropper (6 hr)	6hr	23 Feb	19.86 / miles	0.00%
2018	Distance	Date	Result	WAVA
Round Norfolk Relay Stage 2	14.06mi	15 Sep	1:54:53	62.55%
North Norfolk Triathlon	1500metres/39km/10km	2 Sep	24:17 / 1:10:09 / 46:40	0.00%
Night Trail Half Marathon	13.1mi	31 Aug	2:49:24	39.53%
Lakeland 50	50mi	28 Jul	14:49:46	29.91%
The Wales Marathon	26.2mi	15 Jul	4:48:41	48.31%
The Wales Sportive (112 miles)	0mi	14 Jul	8:11:13	0.00%
The Wales Swim	0mi	13 Jul	1:15:31	0.00%
Wroxham 5k	5km	4 Jul	22:13	66.38%
Great Barrow Challenge	26.2mi	3 Jul	5:00:46	46.37%
Holkham 10k	10km	30 Jun	46:28	66.06%
Wroxham 5k	5km	13 Jun	26:16	56.15%
Wroxham 5k	5km	16 May	21:17	69.29%
Breakland marathon	26.2mi	22 Apr	4:49:19	48.20%
Larking Gowen City of Norwich Half Marathon	13.1mi	15 Apr	1:55:35	57.93%
Marriott's Way Trail Marathon	26.2mi	18 Feb	3:58:59	57.83%
Freethorpe Ten	10mi	28 Jan	1:24:34	59.10%
2017	Distance	Date	Result	WAVA
Great Barrow Challenge	26.2mi	29 Dec	4:08:22	55.65%
Marriott's Way half Ultra Fun Run	18mi	5 Nov	2:40:31	57.84%
Great Yarmouth East Coast 10K	10km	15 Oct	50:17	60.56%
Bure Valley 10	10mi	1 Oct	1:17:45	64.28%
Round Norfolk Relay Stage 5	10.81mi	16 Sep	1:36:41	55.88%
Bath Two Tunnels City Ticket Half Marathon	13.1mi	20 Aug	2:47:13	39.70%
Holkham 10K	10km	1 Jul	46:21	65.70%
MK Standard Distance Triathlon	1.5km/40km/10km	4 Jun	24:16 / 1:18:15 / 50:50	0.00%
East England Triathlon Relays	750metres/20km/5km	28 May	/ 37:39 /	0.00%
Slateman Triathlon	1km/51km/11km	21 May	20:53 / 1:46:55 / 1:11:01	0.00%
Great Yarmouth Promenade 5 Mile Series Race 1	5mi	26 Apr	34:31	70.07%
Madrid Rock 'n' Roll half marathon	13.1mi	23 Apr	2:29:09	44.51%
Larking Gowen City of Norwich Half Marathon	13.1mi	9 Apr	1:49:14	60.77%
Mad March Hare 10K	10km	19 Mar	48:33	62.72%
Broadland Half Marathon	13.1mi	12 Mar	1:44:12	63.18%
Cambridge Half Marathon	13.1mi	5 Mar	1:50:07	59.78%
Norfolk Gazelles Valentine 10k	10km	19 Feb	44:29	67.91%
Freethorpe 10 Mile	10mi	29 Jan	1:12:00	68.85%
Wymondham NYD 10K	10km	2 Jan	50:17	60.08%
2016	Distance	Date	Result	WAVA
Beccles Turkey Trot	10mi	11 Dec	1:12:38	68.25%
Valencia Marathon	26.2mi	20 Nov	3:40:25	62.16%
Bure Valley 10	10mi	6 Nov	1:19:49	62.11%
Stort 30	30mi	30 Oct	4:48:11	54.43%
Bakers & Larners of Holt 10km	10km	23 Oct	44:36	67.73%
Monster Half Marathon	13mi	25 Sep	1:40:08	65.24%
Round Norfolk Relay Stage 16	5.5mi	18 Sep	40:37	64.98%
The Vitruvian, Rutland, England	1900metres/85km/21km	10 Sep	38:50 / 2:48:10 / 1:45:23	0.00%
Helvellyn Triathlon	1miles/36miles/9.5miles	4 Sep	26:37 / 2:18:30 / 2:36:08	0.00%
Triathlon Relays Championship (Day 2)	250metres/10km/1.5km	28 Aug	6:35 / 8:58 / 7:37	0.00%
Triathlon Relays Championship	500metres/15km/5km	27 Aug	8:37 / 23:41 / 20:42	0.00%
Great Yarmouth Half Marathon	13.1mi	14 Aug	1:39:54	65.90%
Wroxham 5K series	5km	21 Jul	20:50	69.67%
Outlaw Half Triathlon - Holkham	1.2miles/56miles/13.1miles	3 Jul	38:47 / 2:53:14 / 2:06:47	0.00%
Giants Head Marathon	26.2mi	25 Jun	6:22:18	35.84%
Chase the Train	8.9mi	22 May	1:12:41	60.45%
Bungay half marathon	13.1mi	17 Apr	1:46:24	61.87%
Trowse 10K	10km	27 Mar	1:01:33	49.08%
The Mad March Hare 10k	10km	20 Mar	44:20	68.14%
Broadland Half Marathon	13.1mi	13 Mar	1:38:24	66.34%
Norfolk Gazelles Valentine 10K	10km	14 Feb	50:33	59.29%
Freethorpe 10 Mile	10mi	31 Jan	1:15:45	64.91%
2015	Distance	Date	Result	WAVA
Old Deer Park Richmond 10km	10km	15 Nov	45:19	66.14%
East Anglian Cross Country League - Knettishall Heath	10km	28 Oct	48:26	61.89%
Bakers & Larners of Holt 10km	10km	25 Oct	43:51	68.35%
GYRR East Coast 10K	10km	18 Oct	44:00	68.12%
West Suffolk Tri	0.3km/11miles/3.2miles	27 Sep	5:44 / 32:48 / 24:30	0.00%
Grunty Fen Half Marathon	13.1mi	13 Sep	1:39:34	65.57%
Dereham 5K	5km	23 Aug	21:29	67.03%
Muff Marathon (Quadrathon Day #4)	26.2mi	16 Aug	3:53:00	58.29%
Mamore Marathon (Quadrathon Day #3)	26.2mi	15 Aug	4:29:39	50.36%
Malin Marathon (Quadrathon Day #2)	26.2mi	14 Aug	4:20:04	52.22%
Kinnego Marathon (Quadrathon Day #1)	26.2mi	13 Aug	4:37:27	48.95%
Worstead 5M	5mi	24 Jul	33:53	70.25%
Ironman Frankfurt	2.4miles/112miles/26.2miles	5 Jul	1:25:11 / 6:11:13 / 6:25:11	0.00%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	14 Jun	5:05:25	44.47%
Great Yarmouth Promenade 5 Mile Series	5mi	20 May	34:51	68.30%
Bungay Half Marathon	13.1mi	19 Apr	1:56:48	55.89%
Brighton Marathon	26.2mi	12 Apr	3:56:55	57.32%
Wymondham 20 Miler	20mi	22 Mar	2:51:31	59.12%
Cambridge Half Marathon	13.1mi	8 Mar	1:56:02	55.80%
Tarpley 20	20mi	22 Feb	3:06:41	53.86%
Freethorpe 10 Mile	10mi	25 Jan	1:11:26	68.28%
2014	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	23 Nov	1:53:53	56.85%
Yorkshire Marathon	26.2mi	12 Oct	3:44:12	60.05%
Chase the train	8.9mi	5 Oct	1:02:14	69.47%
Wiggle Flat Out in the Fens (150m)	0mi	22 Jun	7:54:47	0.00%
Fritton Lake Olympic Triathlon	1.5km/40km/10km	15 Jun	29:22 / 1:07:51 / 43:56	0.00%
2nd Annual Beccles Triathlon	540metres/20.3km/6.7km	1 Jun	11:14 / 35:43 / 30:17	0.00%
Eastern Region Tri Relays	0.8km/20km/5km	18 May	13:14 / 35:48 / 21:17	0.00%
Mad March Hare 10K	10km	23 Mar	41:22	71.90%
Broadland half marathon	13.1mi	16 Mar	1:34:48	67.73%
Wymondham 20 Miler	20mi	2 Mar	2:28:08	67.30%
Tarpley 10	10mi	23 Feb	1:11:25	67.74%
Brass Monkey Half Marathon	13.1mi	19 Jan	1:36:34	66.50%
2013	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	24 Nov	1:36:24	66.61%
Snowdonia Marathon	26.2mi	26 Oct	4:07:12	54.00%
Fenland 10	10mi	20 Oct	1:45:12	45.99%
NNBR - Chase the train	8.9mi	6 Oct	1:11:54	59.65%
Round Norfolk Relay Stage 13	13.25mi	15 Sep	1:48:50	59.68%
North Norfolk Triathlon	1.5km/40km/10km	8 Sep	24:33 / 1:04:27 / 44:03	0.00%
Autumn Waveney Sprint Triathlon	0.4km/20km/3.2km	1 Sep	7:41 / 33:04 / 13:33	0.00%
Triathlon England Club Relay Championships	0.5km/15km/5km	24 Aug	9:22 / 25:47 / 20:29	0.00%
Ironman UK	2.4miles/112miles/26.2miles	4 Aug	1:12:43 / 6:24:43 / 4:38:57	0.00%
Whipsnade Zoo Stampede 10k	10km	9 Jun	1:10:34	41.82%
Greater Manchester Marathon	26.2mi	28 Apr	3:17:51	67.47%
Bungay Half Marathon	13.1mi	14 Apr	1:35:14	67.43%
Trowse 10k	10km	31 Mar	42:40	69.16%
2012	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	25 Nov	1:32:34	68.81%
Marriotts Walf half Ultra	18mi	11 Nov	2:31:00	58.93%
Virgin Active Indoor Triathlon	0.4km/10km/2.5km	2 Nov	7:52 / 14:10 / 8:47	0.00%
Lowestoft Scores	4.75mi	16 Sep	32:29	68.02%
North Norfolk Triathlon	1.5km/40km/10km	2 Sep	27:49 / 1:05:08 / 41:47	0.00%
Midnight Wo/Man half Ironman	1.9km/54miles/12miles	18 Aug	37:26 / 2:41:59 / 1:40:25	0.00%
Dereham 5K	5km	22 Jul	19:36	71.78%
Upton Tri+	1.5km/40km/10km	14 Jul	/ 1:12:45 / 44:52	0.00%
Lord Mayor's 5K City Centre Classic	5km	7 Jul	19:50	70.94%
Fritton Lake Olympic Triathlon	1.5km/40km/10km	17 Jun	27:11 / 1:13:19 / 44:04	0.00%
Wymondham Midsummer 10 mile	10mi	10 Jun	1:29:17	53.75%
Waveney Sprint Triathlon	0.4km/20km/3.2km	13 May	7:43 / 33:28 / 13:17	0.00%
Grand East Anglia Run (GEAR) 10K	10km	6 May	39:36	73.95%
Trowse 10k	10km	8 Apr	43:22	67.53%
2011	Distance	Date	Result	WAVA
Walden XC Duathlon	0km/18km/5km	20 Nov	/ 1:07:10 /20:58	0.00%
Norwich Sportspark Relay Triathlon	200metres/4.5km/1.2km	3 Oct	3:40 / 9:00 / 4:45	0.00%
Round Norfolk Relay - stage 1	16.81mi	17 Sep	2:11:00	62.92%
Lord Mayor's 5K City Centre Classic	5km	9 Jul	19:38	71.11%
Liverpool Triathlon	1miles/26.2miles/6.2miles	26 Jun	27:15 / 1:12:18 / 42:37	0.00%
Fritton Lake Olympic Triathlon	1.5km/40km/10km	12 Jun	26:54 / 1:12:13 / 43:06	0.00%
Larking Gowen City of Norwich Half Marathon	13.1mi	13 Mar	1:42:01	61.44%
2010	Distance	Date	Result	WAVA
Mucky Races-Steeplechase	5km	31 Oct	48:02	28.85%
North Norfolk Triathlon	1.5km/40km/10km	12 Sep	32:57 / 1:25:38 / 42:56	0.00%
Reepham Summer 10k	10km	22 Aug	42:52	67.28%
Outlaw Triathlon	2.4miles/112miles/26.2miles	8 Aug	1:08:46 / 5:55:25 / 4:29:12	0.00%
Waveney Sprint Triathlon	400metres/20km/2miles	9 May	7:34 / 36:49 / 14:01	0.00%
London Marathon	26.2mi	25 Apr	3:53:40	55.69%
2009	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	29 Nov	1:30:18	68.86%
Marriotts Way Ultra Run	39mi	1 Nov	6:16:28	51.04%
RNR - Stage 14	8.8mi	20 Sep	1:01:25	66.91%
Vitruvian Triathlon	1900metres/85km/21km	5 Sep	39:01 / 2:57:10 / 1:45:27	0.00%
Fritton Aquathlon race #4	0.4km/2.5km	20 Aug	8:00 / 10:08	0.00%
Reepham Summer 10k	10km	16 Aug	45:20	63.14%
Great Yarmouth Road Runners Half Marathon	13.1mi	9 Aug	1:38:56	62.85%
21st Worstead Festival 5	5mi	24 Jul	34:23	66.12%
City of Norwich Lord Mayors 5K Classic	5km	11 Jul	19:21	71.07%
Fritton Aquathlon Race #2	0.4km/2.5km	25 Jun	7:45 / 10:02	0.00%
Wroxham 5K	5km	24 Jun	19:37	70.11%
Royal Windsor Triathlon	1500metres/42km/10km	14 Jun	30:15 / 1:16:55 / 45:07	0.00%
Edinburgh Marathon	26.2mi	31 May	3:28:16	61.98%
Dereham 10	10mi	17 May	1:09:31	67.44%
Wymondham 20	20mi	8 Mar	2:32:20	62.82%
2008	Distance	Date	Result	WAVA
City of Norwich Half Marathon	13.1mi	30 Nov	1:30:35	68.11%
East Coast Run	10km	26 Oct	41:02	69.21%
North norfolk 7	7mi	19 Oct	47:35	67.64%
Round Norfolk Relay - Stage 12	19.67mi	20 Sep	2:39:54	58.86%
Kielder Off Road Triathlon	1.5km/19miles/11km	14 Sep	26:00 / 2:30:00 / 1:22:00	0.00%
Wells Olympic Triathlon	1.5km/25miles/6.2miles	8 Sep	26:08 / 1:16:55 / 42:40	0.00%
Reepham Summer 10k	10km	17 Aug	43:22	65.48%
Ironman Austria	2.4miles/112miles/26.2miles	13 Jul	1:10:49 / 6:00:07 / 4:01:14	0.00%
Dereham 10	10mi	18 May	1:21:55	56.82%
London Marathon	26.2mi	13 Apr	3:25:29	62.33%
Bungay Black Dog Half Marathon	13.1mi	6 Apr	1:37:45	63.14%
Wymondham 20	20mi	2 Mar	2:47:52	56.57%
Great East Run	20km	17 Feb	1:28:00	65.82%
2007	Distance	Date	Result	WAVA
City of Norwich Half Marathon	13.1mi	2 Dec	1:29:57	68.08%
Benidorm Half Marathon	13.1mi	25 Nov	1:59:35	51.21%
North Norfolk 7	7mi	21 Oct	49:48	64.15%
Round Norfolk Relay (stage 13)	14mi	16 Sep	1:46:42	61.31%
The Vitruvian Middle Distance Triathlon	1.9miles/85km/21km	8 Sep	37:53 / 2:49:21 / 1:45:30	0.00%
Great Yarmouth 10 k	10km	12 Aug	42:30	66.35%
Cambridge Olympic Triathlon	1.5km/40km/10km	5 Aug	29:08 / 1:10:55 / 46:40	0.00%
The Beaver Middle Distance Tri	1.9km/83km/21km	15 Jul	38:25 / 2:33:00 / 1:39:18	0.00%
Weymouth Middle Distance Triathlon	1.9km/83km/21km	3 Jul	38:00 / 2:48:00 / 1:45:00	0.00%
Norwich Olympic Triathlon	1.5km/38km/10km	1 Jul	26:06 / 1:12:02 / 45:47	0.00%
2nd guy Fawkes	10km	8 Jun	43:30	64.83%
Redditch Sprint Triathlon	0.75km/20km/5km	20 May	15:08 / 36:24 / 20:02	0.00%
St Peters Brewery 20K The Great East Run	20km	18 Feb	1:29:08	64.48%
2006	Distance	Date	Result	WAVA
Cambridge Olympic Triathlon	1.5km/40km/10km	13 Aug	30:00 / 1:17:00 / 46:00	0.00%
Cleveland Steelman Middle Distance Triathlon	1.2miles/56miles/13.1miles	1 Jul	40:00 / 3:07:00 / 2:13:00	0.00%
Redditch Sprint Triathlon	0.75km/20km/5km	21 May	15:40 / 40:35 / 21:09	0.00%
Waveney Sprint Triathlon	0.4km/20km/3.5km	14 May	7:40 / 36:47 / 13:55	0.00%
The Norwich Union Trowse 10km	10km	16 Apr	43:51	63.84%
2005	Distance	Date	Result	WAVA
Great Yarmouth Half Marathon	13.1mi	14 Aug	1:35:00	63.51%
Norwich Olympic Triathlon	1.5km/38km/10km	16 Jul	35:12 / 1:14:02 / 45:23	0.00%
Ripon Olympic Triathlon	1.5km/43km/10km	9 Jul	33:05 / 1:25:57 / 52:07	0.00%
City of Norwich 1/2 Marathon	13.1mi	12 Jun	1:29:57	67.07%
Redditch Sprint Triathlon	0.75km/20km/5km	22 May	18:09 / 43:07 / 21:29	0.00%
Waveney Sprint Triathlon	0.4km/20km/3.5km	13 May	7:30 / 37:47 / 13:20	0.00%
Trowse Spring 10K	10km	10 Apr	44:18	62.73%
Bungay Half	13.1mi	3 Apr	1:38:50	61.05%
2004	Distance	Date	Result	WAVA
Yarmouth 10K	10km	17 Oct	41:30	66.50%
Clacton Olympic Triathlon	1.5km/42km/10km	5 Sep	35:57 / 1:13:54 / 46:48	0.00%
Lowestoft Scores	4.75mi	29 Aug	32:28	64.16%
Ripon Olympic Distance Triathlon	1.5km/40km/10km	10 Jul	33:31 / 1:23:40 / 50:38	0.00%
Waveney Sprint Triathlon	0.4km/20km/3.5km	15 May	7:56 / 37:35 / 13:43	0.00%
Bungay Blackdog Half Marathon	13.1mi	4 Apr	1:35:00	63.14%
2003	Distance	Date	Result	WAVA
Lowestoft Scores	4.75mi	31 Aug	31:54	64.91%
Stowmarket Triathlon	0.8km/20km/10km	17 Aug	17:10 / 43:00 / 44:12	0.00%
Waveney Triathlon	0.4km/20km/3.5km	18 May	9:04 / 40:11 / 13:45	0.00%
Tadcaster Triathlon	0.5km/15km/5km	11 May	11:28 / 29:24 / 32:27	0.00%
East Grinstead Triathlon	0.5km/27km/5km	11 May	14:20 / 55:20 / 23:29	0.00%
cambridge duathlon	0km/35km/15km	27 Apr	/ 1:16:30 /1:00:30	0.00%
Bungay Blackdog Half Marathon	21km	30 Mar	1:36:30	61.59%
2002	Distance	Date	Result	WAVA
Leeds Half Marathon	13.1mi	12 May	1:37:00	61.33%
Wigginton 10K	10km	6 May	39:42	68.73%
Brass Monkey Half Marathon	13.1mi	27 Jan	1:28:54	66.75%
2001	Distance	Date	Result	WAVA
Christmas Cracker 10k Scarborough	10km	2 Dec	41:20	65.72%
Great North Run	13.1mi	16 Sep	1:45:00	56.52%
Pocklington 3 Villages Half Marathon	13.1mi	9 Sep	1:31:41	64.73%
Norwich Half Marathon	13.1mi	10 May	2:04:28	47.68%
London Marathon	26.2mi	22 Apr	3:29:44	59.59%
Snake Lane	10mi	25 Feb	1:05:10	68.29%
Brass Monkey Half Marathon	13.1mi	28 Jan	1:26:53	68.17%
2000	Distance	Date	Result	WAVA
Great North Run	13.1mi	22 Oct	1:41:00	58.67%
Tadcaster duathlon	0km/40km/10km	5 Mar	43:12 / 1:17:16 /15:18	0.00%
Snake Lane 10	10mi	20 Feb	1:08:54	64.50%
1998	Distance	Date	Result	WAVA
Great Yarmouth 10 k	10km	1 Nov	39:40	67.86%
Culford Sprint Triathlon	0.3km/14km/4km	26 Jul	7:06 / 28:32 / 14:59	0.00%
London Marathon	26.2mi	26 Apr	3:38:39	57.16%
1994	Distance	Date	Result	WAVA
Norwich Half Marathon	13.1mi	3 Jul	1:31:30	64.75%

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