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beef M50

About

Race Times

All Races

Mileage

Training

Kendal AC

Races
102
Miles
35977
Miles
260
Miles
13400
WAVA
76.95%
Mile
5:46
5k
18:25
5M
34:01
10k
38:21
10M
1:03:26
Half
1:25:49
Mara
3:14:45

About Me

Starting jogging with dog in 1999 to lose weight. Gradually built up and now quite obsessed. Would like to get out on the Fells more and be able to race more, but managing to get plenty of training in.

Groups

This user is a member of 2,400 miles in 2009, Compression Technology, Dog Runners, FETCH FELL RUNNERS, Fetch HeartRate Data Study, Garmin 405 Owners, GPS Users, Heart Rate Training, Lancaster Fetch Mile, SportTracks, Swimmers

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015
1mi	Lancaster Fetch Mile1mi	5:46	5:46	70.68	1			5:46
5km	Ulverston Charter 5K5km	18:25	5:56	74.68	12	18:27	18:50	18:57		19:37	20:26	20:17
4mi	Loughrigg Fell race4mi	36:49	9:12	48.84	1		36:49
5mi	Green Drive 55mi	34:01	6:48	70.53	2	48:32					34:01
9.8km	Crooklands, Kendal XC9.8km	42:30	6:59	70.78	2									42:30
6.2mi	Ribble Valley 10k6.2mi	38:32	6:13	74.71	1
10km	Ribble Valley 10k10km	38:21	6:10	76.36	38	38:31	38:21	38:21	39:30	39:00	39:51	41:10	41:57		46:08
7mi	Hutton Roof Crags Fell Race7mi	1:09:55	9:59	48.60	1					1:09:55
8mi	Gibson Grind Trail Race8mi	1:08:43	8:35	54.79	1	1:08:43
9mi	High Cup Nick Fell Race9mi	1:29:00	9:53	47.98	1		1:29:00
10mi	Brampton to Carlisle 1010mi	1:03:26	6:21	74.52	14	1:04:23	1:03:34	1:04:31	1:06:19	1:08:04	1:07:58
10.8mi	Two Ferries Road Race10.8mi	1:12:24	6:42	71.07	1	1:12:24
13.1mi	Pete Bland Sports Half Marathon13.1mi	1:25:49	6:33	74.83	8	1:27:48	1:26:34	1:25:49		1:26:57
14mi	Coniston 1414mi	1:33:48	6:42	71.96	3			1:33:48	1:34:02
14.2mi	Dentdale Run14.2mi	1:37:49	6:53	71.17	6			1:39:28	1:37:49	1:38:46	1:39:43
16.7mi	Coniston 14 Plus16.7mi	1:54:24	6:51	73.38	1					1:54:24
26.2mi	Brathay Windermere Marathon26.2mi	3:14:45	7:26	69.73	3		3:21:22		3:33:37	3:14:45

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	197	185	200	116	0	0	0	0	0	0	0	0	698
2018	15.7	13.6	15.9	6.7	0	0	0	0	0	0	0	0	51.9
2017	148	141	160	193	183	161	188	172	178	171	136	171	2000
2017	90	62	78	27	69	0	0	0	8	30	10	5	379
2017	0	0	0	0	5.5	15.1	12.3	0.4	39.9	21.1	17.8	13.9	126.1
2016	46	132	154	175	161	173	138	169	155	140	127	133	1704
2016	595	250	88	103	109	125	84	136	23	36	101	104	1753
2016	0	0	0	0	8.3	2.9	10.1	0.4	22.9	4.2	0	0	48.8
2015	167	125	73	175	154	69	156	163	147	170	134	129	1660
2015	199	160	412	402	135	533	120	362	53	126	251	379	3131
2015	0	0	0	0	0	0	0	0	6.4	6.5	1.1	0	13.9
2014	193	142	123	37	43	154	134	132	117	72	136	161	1443
2014	5	0	56	319	413	11	312	196	289	102	73	19	1795
2013	208	130	167	202	215	202	105	48	68	175	201	212	1934
2013	21	143	162	79	44	77	360	491	484	263	100	13	2238
2013	0	0	0	0	0	2.9	1.1	0	0	0	0	0	4.1
2012	8	0	0	131	185	184	227	228	218	195	205	206	1787
2012	64	0	466	396	40	44	29	40	92	63	6	0	1238
2011	274	245	187	86	235	65	57	49	181	216	226	125	1947
2011	0	0	49	315	133	293	140	268	124	141	37	177	1676
2010	252	251	247	295	232	262	209	166	71	59	213	264	2520
2010	21	13	37	11	4	0	2	136	184	354	0	0	761
2009	280	247	249	297	199	240	258	263	243	255	232	226	2989
2009	24	14	18	18	66	30	10	26	38	38	35	21	336
2009	0.6	2.4	3.4	1.6	1.6	2.4	2.2	0	0	0	0	0.7	14.8
2008	194	193	281	246	267	219	236	271	232	256	230	225	2849
2008	0	0	0	0	0	0	19	0	0	25	36	16	95
2007	219	194	278	236	235	225	195	212	226	231	176	243	2670
2006	209	222	233	194	222	208	209	201	212	225	210	221	2567
2005	212	201	213	224	203	193	206	198	201	191	181	210	2434
2004	140	176	171	147	162	137	142	173	164	127	197	203	1939
2003	125	129	92	131	107	140	158	132	148	160	152	121	1595
2002	98	79	118	114	117	112	96	94	134	141	121	115	1339
2001	141	92	93	144	121	114	95	81	99	119	122	115	1334
2000	0	0	0	0	0	0	0	71	134	139	111	112	566

Sat 24th Mar Mar 24	Sun 25th Mar Mar 25	Mon 26th Mar Mar 26	Tue 27th Mar Mar 27	Wed 28th Mar Mar 28	Thu 29th Mar Mar 29	Fri 30th Mar Mar 30
3.1m, 27:35 Running - Warm Up warmup === 1) 3.08m - 27:35(8:58/m) 110/137bpm 243cal 6.7/27.84mph Add a comment 3.1m, 23:10 Running - parkrun Harrogate parkrun === 1) 3.13m - 23:10(7:24/m) 145/151bpm 361cal 8.12/10.01mph Add a comment 2m, 19:17 Running - Warm Down warm down === 1) 1.99m - 19:17(9:41/m) 113/128bpm 216cal 6.2/10.94mph Add a comment	18.8m, 2:50:40 Running - Long Run Harrogate & Knaresborough LSR === 1) 1.78m - 16:41(9:22/m) 133/169bpm 197cal 6.41/29.55mph 2) 9.3m - 1:23:34(8:59/m) 117/135bpm 742cal 6.67/9.16mph 3) 7.68m - 1:10:25(9:10/m) 120/135bpm 718cal 6.55/9.14mph Add a comment	1m, 48:24 Swimming - General Split Summary === 1) 0.62m - 29:34(47:35/m) 233cal 30/32rpm 1.26/1.51mph 2) 0.12m - 5:48(46:41/m) 46cal 31/32rpm 1.29/1.47mph 3) 0.06m - 2:57(47:23/m) 23cal 30/31rpm 1.27/1.4mph 4) 0.06m - 3:00(48:11/m) 23cal 30/30rpm 1.25/1.29mph 5) 0.06m - 2:54(46:41/m) 23cal 31/33rpm 1.29/1.37mph 6) 0.06m - 2:49(45:16/m) 23cal 31/32rpm 1.33/1.44mph 7) 0.03m - 1:22(44:07/m) 11cal 31/31rpm 1.36/1.45mph Add a comment 3.1m, 32:31 Running - Trail Run Scout Scar - top === 1) 3.06m - 32:31(10:39/m) 402cal 5.64/7.66mph Add a comment	3.1m, 27:34 Running - General Bowston === 1) 1m - 9:18(9:18/m) 124/140bpm 101cal 6.46/8.62mph 2) 1m - 8:46(8:46/m) 138/147bpm 105cal 6.84/8.18mph 3) 1m - 8:35(8:35/m) 144/152bpm 108cal 6.98/7.31mph 4) 0.11m - 55(8:19/m) 151/155bpm 11cal 7.22/7.64mph Add a comment 6.9m, 1:04:40 Running - Hill Work X8 Hill reps === 1) 2.38m - 22:16(9:20/m) 139/155bpm 276cal 6.43/7.47mph 2) 0.1m - 1:07(11:01/m) 136/149bpm 12cal 5.44/8.35mph 3) 0.12m - 1:05(8:47/m) 144/146bpm 12cal 6.83/6.99mph 4) 0.11m - 1:15(11:10/m) 147/151bpm 16cal 5.37/6.78mph 5) 0.12m - 1:01(8:38/m) 153/154bpm 13cal 6.95/7.14mph 6) 0.11m - 1:11(10:56/m) 156/159bpm 16cal 5.49/7.06mph 7) 0.11m - 59(8:55/m) 164/167bpm 15cal 6.72/7.16mph 8) 0.11m - 1:12(11:10/m) 163/164bpm 18cal 5.37/6.97mph 9) 0.11m - 1:02(9:14/m) 165/172bpm 16cal 6.49/6.62mph 10) 0.11m - 1:13(11:14/m) 171/173bpm 19cal 5.34/6.64mph 11) 0.11m - 59(9:19/m) 161/167bpm 15cal 6.44/6.99mph 12) 0.1m - 1:13(11:33/m) 161/162bpm 17cal 5.2/6.3mph 13) 0.1m - 1:02(10:13/m) 165/167bpm 16cal 5.88/6.72mph 14) 0.1m - 1:12(11:32/m) 168/171bpm 19cal 5.21/6.51mph 15) 0.1m - 1:01(9:57/m) 166/171bpm 16cal 6.03/6.99mph 16) 0.13m - 1:30(11:24/m) 162/163bpm 23cal 5.27/6.74mph 17) 2.82m - 25:24(9:00/m) 142/169bpm 302cal 6.67/9.16mph Add a comment 0.6m, 29:33 Swimming - General Split Summary === 1) 0.62m - 29:33(47:33/m) 233cal 31/33rpm 1.27/1.46mph Add a comment	0.6m, 31:04 Swimming - General Split Summary === 1) 0.03m - 1:27(46:49/m) 10cal 28/rpm 1.28/1.4mph 2) 0.09m - 4:44(50:42/m) 30cal 28/rpm 1.18/1.31mph 3) 0.12m - 6:20(50:54/m) 40cal 29/rpm 1.18/1.33mph 4) 0.12m - 6:09(49:28/m) 40cal 30/rpm 1.21/1.38mph 5) 0.12m - 6:19(50:52/m) 40cal 29/rpm 1.18/1.32mph 6) 0.06m - 3:02(48:56/m) 20cal 30/rpm 1.23/1.38mph 7) 0.06m - 3:03(49:04/m) 20cal 30/rpm 1.22/1.31mph Add a comment 3.6m, 39:34 Running - Trail Run Scout scar === 1) 3.61m - 39:34(10:58/m) 158/176bpm 588cal 5.47/7.24mph Add a comment 1.1m, 10:44 Running - General To gym === 1) 1.09m - 10:44(9:53/m) 143/157bpm 132cal 6.07/6.93mph Add a comment 1.1m, 10:16 Running - General Back from gym === 1) 1.05m - 10:16(9:49/m) 122/131bpm 106cal 6.11/7.08mph Add a comment	0.6m, 29:27 Swimming - General Split Summary === 1) 0.25m - 12:05(48:38/m) 80cal 29/rpm 1.23/1.41mph 2) 0.16m - 7:19(47:08/m) 50cal 30/rpm 1.27/1.47mph 3) 0.09m - 4:23(46:58/m) 30cal 30/rpm 1.28/1.47mph 4) 0.06m - 2:51(45:54/m) 20cal 30/rpm 1.31/1.44mph 5) 0.06m - 2:49(45:18/m) 20cal 30/rpm 1.32/1.42mph Add a comment 2m, 20:41 Running - Track Session Track session part1 with cold: 2 x 600m, 8 x 400m, 1 x 600m === 1) 1.61m - 17:47(11:04/m) 114/140bpm 158cal 5.42/13.25mph 2) 0.37m - 2:33(6:59/m) 129/142bpm 28cal 8.6/9.35mph 3) 0.01m - 21(55:08/m) 141/142bpm 4cal 1.09/1.69mph Add a comment 3.8m, 36:27 Running - Track Session Part2 track === 1) 0.38m - 3:05(8:07/m) 120/138bpm 30cal 7.39/11.33mph 2) 0.01m - 50(2:07:19/m) 103/119bpm 4cal 0.47/0mph 3) 0.25m - 1:42(6:50/m) 100/108bpm 7cal 8.77/10.48mph 4) 0.02m - 1:03(1:03:57/m) 104/109bpm 5cal 0.94/8.33mph 5) 0.25m - 1:41(6:40/m) 115/123bpm 13cal 9.01/10.27mph 6) 0.02m - 1:06(45:10/m) 118/122bpm 10cal 1.33/8.77mph 7) 0.25m - 1:40(6:39/m) 114/120bpm 13cal 9.03/10.69mph 8) 0.03m - 1:00(33:42/m) 119/122bpm 9cal 1.78/8.83mph 9) 0.25m - 1:41(6:37/m) 117/126bpm 14cal 9.07/9.87mph 10) 0.02m - 1:02(56:58/m) 111/116bpm 6cal 1.05/8.75mph 11) 0.25m - 1:39(6:32/m) 116/121bpm 13cal 9.18/10.14mph 12) 0.02m - 1:01(42:06/m) 117/119bpm 8cal 1.42/8.85mph 13) 0.26m - 1:42(6:40/m) 120/125bpm 15cal 9.01/10.5mph 14) 0.02m - 1:06(55:50/m) 113/122bpm 7cal 1.07/8.56mph 15) 0.25m - 1:40(6:38/m) 113/126bpm 11cal 9.04/10.25mph 16) 0.03m - 1:03(36:34/m) 119/126bpm 9cal 1.64/8.66mph 17) 0.25m - 1:41(6:43/m) 116/123bpm 13cal 8.93/10.35mph 18) 0.03m - 1:02(34:57/m) 123/124bpm 10cal 1.72/8.56mph 19) 0.39m - 2:41(6:54/m) 126/129bpm 28cal 8.7/9.85mph 20) 0.8m - 8:02(10:01/m) 125/132bpm 82cal 5.99/8.54mph 21) 0m - 2(13:31/m) 130/130bpm 4.44/6.16mph Add a comment	-
Sat 31st Mar Mar 31	Sun 1st Apr Apr 1	Mon 2nd Apr Apr 2	Tue 3rd Apr Apr 3	Wed 4th Apr Apr 4	Thu 5th Apr Apr 5	Fri 6th Apr Apr 6
2.4m, 23:32 Running - Warm Up warm up === 1) 2.36m - 23:32(10:00/m) 146/171bpm 303cal 6/7.89mph Add a comment 0.9m, 10:19 Running - Warm Down warm down === 1) 0.94m - 10:19(10:56/m) 136/151bpm 122cal 5.49/6.87mph Add a comment 3.1m, 25:24 Running - parkrun Fell Foot parkrun === 1) 3.08m - 25:24(8:15/m) 141/154bpm 318cal 7.27/10.12mph Add a comment	0m, 25:07 Cross-Training - Elliptical X-trainer === 1) 0m - 25:07(/m) 85/97bpm 120cal 52/57rpm Add a comment	11.2m, 1:46:01 Running - Long Run Harrogate LSR === 1) 11.15m - 1:46:01(9:31/m) 168/186bpm 1652cal 6.31/7.7mph Add a comment	0.3m, 11:49 Swimming - General Split Summary === 1) 0.22m - 10:33(48:28/m) 70cal 28/rpm 1.24/1.46mph 2) 0.03m - 1:16(40:55/m) 10cal 30/rpm 1.47/1.51mph Add a comment 0m, 15:02 Cross-Training - Elliptical X trainer === 1) 0m - 15:02(/m) 93/99bpm 76cal 55/63rpm Add a comment 9.1m, 1:18:05 Running - Intervals 5 X 1m @ 10k pace === 1) 2.14m - 18:56(8:50/m) 143/167bpm 224cal 6.79/7.74mph 2) 1.02m - 7:25(7:17/m) 137/162bpm 78cal 8.24/11.42mph 3) 0.02m - 1:31(1:18:18/m) 138/161bpm 15cal 0.77/7.95mph 4) 1.03m - 7:34(7:21/m) 154/159bpm 96cal 8.16/9.62mph 5) 0.03m - 1:21(51:34/m) 138/157bpm 13cal 1.16/7.93mph 6) 1.04m - 7:30(7:14/m) 152/157bpm 94cal 8.3/9.27mph 7) 0.03m - 1:15(48:40/m) 143/155bpm 13cal 1.23/7.95mph 8) 1.04m - 7:30(7:12/m) 156/160bpm 96cal 8.33/9.79mph 9) 0.02m - 1:57(1:30:07/m) 135/159bpm 14cal 0.67/8.06mph 10) 1.03m - 7:29(7:15/m) 157/164bpm 96cal 8.28/10mph 11) 1.71m - 15:37(9:07/m) 160/166bpm 208cal 6.58/8.14mph Add a comment	0.6m, 31:33 Swimming - General Split Summary === 1) 0.28m - 14:12(50:49/m) 90cal 28/rpm 1.18/1.48mph 2) 0.12m - 6:22(51:16/m) 40cal 29/rpm 1.17/1.26mph 3) 0.12m - 6:18(50:44/m) 40cal 29/rpm 1.18/1.31mph 4) 0.09m - 4:40(50:06/m) 30cal 29/rpm 1.2/1.32mph Add a comment 0m, 10:14 Cross-Training - Elliptical x-trainer === 1) 0m - 10:14(/m) 79/96bpm 36cal 51/64rpm Add a comment 7.3m, 1:05:04 Running - General Silverdale === 1) 7.29m - 1:05:04(8:55/m) 157/184bpm 865cal 6.73/7.89mph Add a comment	0.6m, 33:33 Swimming - General Split Summary === 1) 0.47m - 23:16(49:57/m) 150cal 29/rpm 1.2/1.48mph 2) 0m - 1(/m) 3) 0m - 1:22(/m) 4) 0m - 1:20(/m) Add a comment 0m, 15:03 Cross-Training - Elliptical x-trainer === 1) 0m - 5:07(/m) 81/88bpm 20cal 55/65rpm 2) 0m - 9:56(/m) 86/95bpm 42cal 49/61rpm Add a comment 8.1m, 1:18:39 Running - Track Session Track: 4x800m, 4x400m, 4x200m === 1) 2.55m - 26:03(10:13/m) 131/153bpm 272cal 5.87/12.23mph 2) 0.5m - 3:18(6:38/m) 123/132bpm 27cal 9.03/10.98mph 3) 0.03m - 1:44(1:02:42/m) 113/133bpm 10cal 0.96/8.62mph 4) 0.5m - 3:24(6:48/m) 120/128bpm 24cal 8.83/11.06mph 5) 0.04m - 1:31(38:04/m) 118/129bpm 9cal 1.58/8.58mph 6) 0.5m - 3:22(6:42/m) 132/139bpm 33cal 8.96/11.15mph 7) 0.04m - 1:29(40:22/m) 127/139bpm 13cal 1.49/8.7mph 8) 0.5m - 3:25(6:46/m) 133/140bpm 34cal 8.88/11.1mph 9) 0.29m - 3:49(13:15/m) 144/153bpm 44cal 4.53/8.72mph 10) 0.25m - 1:33(6:18/m) 141/147bpm 17cal 9.53/11.59mph 11) 0.05m - 1:20(27:41/m) 137/151bpm 12cal 2.17/9.46mph 12) 0.25m - 1:36(6:24/m) 144/149bpm 18cal 9.37/10.52mph 13) 0.04m - 1:17(32:03/m) 141/156bpm 14cal 1.87/9.6mph 14) 0.25m - 1:34(6:19/m) 148/157bpm 18cal 9.49/11.04mph 15) 0.04m - 1:17(34:36/m) 145/157bpm 14cal 1.73/9.68mph 16) 0.26m - 1:34(6:07/m) 149/157bpm 18cal 9.82/11.1mph 17) 0.2m - 4:14(21:00/m) 147/158bpm 49cal 2.86/9.73mph 18) 0.12m - 41(5:30/m) 139/152bpm 6cal 10.9/12.65mph 19) 0.04m - 57(23:15/m) 142/153bpm 9cal 2.58/11.46mph 20) 0.12m - 40(5:29/m) 138/152bpm 5cal 10.94/12.21mph 21) 0.02m - 54(37:40/m) 140/153bpm 9cal 1.59/11.46mph 22) 0.13m - 40(5:16/m) 133/146bpm 4cal 11.39/12.82mph 23) 0.05m - 59(21:55/m) 147/154bpm 11cal 2.74/12.17mph 24) 0.13m - 40(5:17/m) 147/158bpm 7cal 11.37/12.88mph 25) 1.18m - 10:39(9:03/m) 157/165bpm 139cal 6.63/11.98mph Add a comment	0.7m, 34:14 Swimming - General Split Summary === 1) 0.56m - 28:13(50:27/m) 180cal 29/rpm 1.19/1.49mph 2) 0.12m - 6:02(48:32/m) 40cal 29/rpm 1.24/1.37mph Add a comment 0m, 31:06 Cross-Training - Elliptical x-trainer === 1) 0m - 19:26(/m) 87/106bpm 87cal 55/69rpm 2) 0m - 1:09(/m) 96/98bpm 6cal 48/64rpm 3) 0m - 10:32(/m) 103/114bpm 67cal 61/73rpm Add a comment
Sat 7th Apr Apr 7	Sun 8th Apr Apr 8	Mon 9th Apr Apr 9	Tue 10th Apr Apr 10	Wed 11th Apr Apr 11	Thu 12th Apr Apr 12	Fri 13th Apr Apr 13
2.3m, 21:42 Running - Warm Up warm up === 1) 2.26m - 21:42(9:37/m) 133/157bpm 236cal 6.25/7.7mph Add a comment 0.5m, 6:15 Running - Warm Down warm down === 1) 0.54m - 6:15(11:31/m) 132/139bpm 68cal 5.21/6.22mph Add a comment 3.1m, 23:31 Running - parkrun Fell Foot parkrun === 1) 3.07m - 23:31(7:40/m) 147/172bpm 299cal 7.83/10.02mph Add a comment	1.9m, 17:13 Running - Warm Up warmup === 1) 1.91m - 17:13(9:01/m) 137/150bpm 199cal 6.66/8.04mph Add a comment 1.3m, 13:30 Running - Warm Down warm down === 1) 1.28m - 13:30(10:31/m) 139/151bpm 158cal 5.7/7.12mph Add a comment 10m, 1:15:49 Running - Race Thirsk 10m === 1) 3.16m - 23:12(7:21/m) 146/164bpm 295cal 8.17/8.95mph 2) 3.09m - 23:18(7:32/m) 159/166bpm 323cal 7.96/8.64mph 3) 3.76m - 29:18(7:47/m) 159/167bpm 400cal 7.7/8.2mph Add a comment	1.1m, 55:31 Swimming - General Split Summary === 1) 0.43m - 21:31(49:27/m) 140cal 28/rpm 1.21/1.48mph 2) 0.19m - 9:19(50:01/m) 60cal 29/rpm 1.2/1.33mph 3) 0.09m - 4:29(48:06/m) 30cal 29/rpm 1.25/1.33mph 4) 0.09m - 4:36(49:23/m) 30cal 29/rpm 1.21/1.35mph 5) 0.09m - 4:44(50:43/m) 30cal 29/rpm 1.18/1.35mph 6) 0.09m - 4:52(52:10/m) 30cal 29/rpm 1.15/1.32mph 7) 0.03m - 1:27(46:38/m) 10cal 30/rpm 1.29/1.33mph 8) 0.03m - 1:33(49:51/m) 10cal 30/rpm 1.2/1.26mph 9) 0.03m - 1:28(47:28/m) 10cal 29/rpm 1.26/1.38mph 10) 0.03m - 1:32(49:06/m) 10cal 29/rpm 1.22/1.31mph Add a comment 0m, 15:09 Cross-Training - Elliptical x-trainer === 1) 0m - 15:09(/m) 98/104bpm 91cal 61/80rpm Add a comment	0.7m, 31:43 Swimming - General Split Summary === 1) 0.34m - 16:48(49:09/m) 110cal 30/rpm 1.22/1.37mph 2) 0.09m - 4:16(45:51/m) 30cal 31/rpm 1.31/1.46mph 3) 0.06m - 2:47(44:48/m) 20cal 31/rpm 1.34/1.48mph 4) 0.06m - 2:45(44:23/m) 20cal 31/rpm 1.35/1.48mph 5) 0.06m - 2:40(42:59/m) 20cal 32/rpm 1.4/1.44mph 6) 0.03m - 1:15(40:07/m) 10cal 33/rpm 1.5/1.54mph 7) 0.03m - 1:11(38:20/m) 10cal 33/rpm 1.57/1.6mph Add a comment 4.7m, 43:00 Running - General Harrogate recovery === 1) 4.7m - 43:00(9:09/m) 150/165bpm 548cal 6.56/7.66mph Add a comment	0m, 15:03 Cross-Training - Elliptical x-trainer === 1) 0m - 15:03(/m) 80/91bpm 57cal 55/64rpm Add a comment 5.1m, 49:59 Running - Trail Run Scout Scar === 1) 5.09m - 49:59(9:49/m) 139/163bpm 610cal 6.11/8.31mph Add a comment	0.7m, 32:11 Swimming - General Split Summary === 1) 0.12m - 6:00(48:17/m) 40cal 29/rpm 1.24/1.52mph 2) 0.28m - 13:36(48:39/m) 90cal 30/rpm 1.23/1.38mph 3) 0.09m - 4:14(45:22/m) 30cal 31/rpm 1.32/1.43mph 4) 0.06m - 2:50(45:43/m) 20cal 31/rpm 1.31/1.48mph 5) 0.06m - 2:47(44:41/m) 20cal 32/rpm 1.34/1.42mph 6) 0.06m - 2:44(43:54/m) 20cal 32/rpm 1.37/1.49mph Add a comment 0m, 7:29 Cross-Training - Elliptical x-trainer === 1) 0m - 7:29(/m) 91/104bpm 40cal 46/67rpm Add a comment 6m, 1:02:10 Running - Track Session Track: 1000/800/600/400/200 x2 2.5, 2, 1.5, 1min recs, 1 lap jog between sets Sue's laps/splits included === 1) 1.19m - 13:02(10:59/m) 134/152bpm 143cal 5.46/12.59mph 2) 0.63m - 4:35(7:20/m) 141/150bpm 54cal 8.18/8.87mph 3) 0.01m - 10(18:11/m) 150/150bpm 2cal 3.3/8.27mph 4) 0.02m - 2:30(1:56:06/m) 112/150bpm 14cal 0.52/0.52mph 5) 0.51m - 3:34(6:59/m) 138/147bpm 41cal 8.59/11mph 6) 0.01m - 10(16:30/m) 140/147bpm 2cal 3.64/8.35mph 7) 0.02m - 1:59(1:54:56/m) 106/133bpm 8cal 0.52/2.42mph 8) 0.38m - 2:34(6:43/m) 139/147bpm 28cal 8.93/10.48mph 9) 0.01m - 12(14:29/m) 148/148bpm 2cal 4.15/8.97mph 10) 0.02m - 1:33(1:02:35/m) 128/148bpm 13cal 0.96/0mph 11) 0.25m - 1:35(6:24/m) 133/142bpm 15cal 9.37/11.65mph 12) 0.01m - 12(14:04/m) 143/143bpm 2cal 4.26/9.73mph 13) 0.01m - 1:00(1:22:30/m) 130/144bpm 9cal 0.73/0mph 14) 0.13m - 43(5:42/m) 128/141bpm 6cal 10.53/12.33mph 15) 0.01m - 5(9:57/m) 141/141bpm 1cal 6.03/11.25mph 16) 0.27m - 2:41(9:47/m) 146/153bpm 33cal 6.13/7.56mph 17) 0.62m - 4:32(7:16/m) 150/155bpm 59cal 8.26/9.27mph 18) 0.01m - 12(13:56/m) 147/148bpm 2cal 4.3/8.33mph 19) 0.03m - 2:30(1:26:05/m) 123/149bpm 15cal 0.7/1.96mph 20) 0.5m - 3:28(6:56/m) 147/154bpm 41cal 8.66/10.5mph 21) 0.01m - 13(21:06/m) 153/153bpm 3cal 2.84/8.91mph 22) 0.02m - 2:00(1:49:46/m) 120/150bpm 11cal 0.55/1.11mph 23) 0.38m - 2:34(6:48/m) 146/155bpm 31cal 8.82/11.5mph 24) 0.01m - 11(13:54/m) 153/153bpm 2cal 4.32/8.95mph 25) 0.03m - 1:31(1:00:20/m) 133/154bpm 12cal 1/2.73mph 26) 0.25m - 1:36(6:24/m) 153/161bpm 20cal 9.38/11.44mph 27) 0.01m - 13(16:33/m) 161/161bpm 3cal 3.62/9.54mph 28) 0.02m - 1:03(59:06/m) 148/161bpm 13cal 1.02/2.92mph 29) 0.12m - 43(5:50/m) 143/157bpm 7cal 10.28/11.42mph 30) 0.01m - 8(12:04/m) 158/159bpm 1cal 4.97/10.73mph 31) 0.5m - 4:42(9:27/m) 146/159bpm 55cal 6.35/6.82mph Add a comment	6m, 58:18 Running - Trail Run scout scar corrected for op error === 1) 5.84m - 1:03:18(10:50/m) 149/175bpm 821cal 5.53/8.47mph Add a comment
Sat 14th Apr Apr 14	Sun 15th Apr Apr 15	Mon 16th Apr Apr 16	Tue 17th Apr Apr 17	Wed 18th Apr Apr 18	Thu 19th Apr Apr 19	Fri 20th Apr Apr 20
3.8m, 34:01 Running - General Harrogate === 1) 3.78m - 34:01(8:59/m) 152/178bpm 457cal 6.68/7.93mph Add a comment	2.2m, 19:53 Running - Warm Up warmup === 1) 2.23m - 19:53(8:54/m) 125/141bpm 208cal 6.74/8.72mph Add a comment 6.2m, 46:54 Running - Race Lancaster 3 Bridges 10K === 1) 6.2m - 46:54(7:34/m) 155/168bpm 669cal 7.93/9.6mph Add a comment 2.4m, 24:29 Running - Warm Down warm down === 1) 2.36m - 24:29(10:23/m) 141/167bpm 315cal 5.78/7.01mph Add a comment 0m, 30:18 Cross-Training - Elliptical x-trainer === 1) 0m - 30:18(/m) 75/98bpm 99cal 52/63rpm Add a comment	0.7m, 32:56 Swimming - General Split Summary === 1) 0.34m - 16:52(49:22/m) 110cal 30/rpm 1.21/1.44mph 2) 0.12m - 6:07(49:15/m) 40cal 30/rpm 1.22/1.28mph 3) 0.09m - 4:33(48:49/m) 30cal 30/rpm 1.23/1.36mph 4) 0.06m - 2:52(46:09/m) 20cal 31/rpm 1.3/1.43mph 5) 0.03m - 1:17(41:14/m) 10cal 31/rpm 1.46/1.46mph 6) 0.03m - 1:15(40:06/m) 10cal 32/rpm 1.5/1.5mph Add a comment 0m, 15:07 Cross-Training - Elliptical x-trainer === 1) 0m - 15:07(/m) 83/119bpm 67cal 55/70rpm Add a comment 6.1m, 1:01:37 Running - Trail Run scout scar === 1) 2.91m - 31:30(10:51/m) 153/171bpm 454cal 5.53/8.35mph 2) 3.14m - 30:07(9:35/m) 166/178bpm 478cal 6.26/8.27mph Add a comment	0.7m, 32:09 Swimming - General Split Summary === 1) 0.06m - 2:53(46:27/m) 20cal 30/rpm 1.29/1.49mph 2) 0.22m - 10:30(48:17/m) 70cal 30/rpm 1.24/1.4mph 3) 0.19m - 8:58(48:04/m) 60cal 31/rpm 1.25/1.39mph 4) 0.09m - 4:30(48:16/m) 30cal 30/rpm 1.24/1.38mph 5) 0.06m - 2:43(43:39/m) 20cal 31/rpm 1.37/1.55mph 6) 0.03m - 1:18(42:05/m) 10cal 32/rpm 1.42/1.43mph 7) 0.03m - 1:17(41:20/m) 10cal 32/rpm 1.45/1.46mph Add a comment 0m, 10:01 Cross-Training - Elliptical x-trainer === 1) 0m - 10:01(/m) 95/104bpm 62cal 52/65rpm Add a comment 6.4m, 1:04:30 Running - Hill Work Cunswick Trail reps x5 === 1) 2.4m - 22:14(9:15/m) 133/147bpm 272cal 6.49/8.64mph 2) 0.54m - 5:02(9:25/m) 128/138bpm 51cal 6.37/8.14mph 3) 0.01m - 1:07(1:46:28/m) 124/137bpm 9cal 0.56/7.51mph 4) 0.54m - 5:02(9:18/m) 140/148bpm 63cal 6.45/8.47mph 5) 0.01m - 1:01(1:41:59/m) 132/144bpm 10cal 0.59/8.04mph 6) 0.56m - 5:03(9:06/m) 140/147bpm 61cal 6.59/8.37mph 7) 0.01m - 52(1:33:04/m) 126/138bpm 7cal 0.64/8.37mph 8) 0.57m - 5:07(9:00/m) 141/147bpm 62cal 6.67/8.08mph 9) 0.01m - 54(1:42:05/m) 131/139bpm 8cal 0.59/8.08mph 10) 0.56m - 5:10(9:14/m) 145/153bpm 66cal 6.5/8.64mph 11) 1.18m - 12:58(11:00/m) 137/153bpm 145cal 5.46/7.87mph Add a comment	0.7m, 32:16 Swimming - General Split Summary === 1) 0.37m - 18:39(50:00/m) 120cal 30/rpm 1.2/1.38mph 2) 0.03m - 1:23(44:30/m) 10cal 31/rpm 1.35/1.46mph 3) 0.09m - 4:19(46:21/m) 30cal 31/rpm 1.3/1.42mph 4) 0m - 1(/m) 5) 0.06m - 2:47(44:55/m) 20cal 31/rpm 1.34/1.43mph 6) 0.03m - 1:19(42:38/m) 10cal 32/rpm 1.41/1.49mph 7) 0.03m - 1:17(41:04/m) 10cal 31/rpm 1.46/1.55mph 8) 0.03m - 1:16(40:40/m) 10cal 32/rpm 1.48/1.5mph 9) 0.03m - 1:15(40:21/m) 10cal 33/rpm 1.49/1.51mph Add a comment 6m, 1:05:56 Running - Trail Run Scout scar === 1) 6.04m - 1:05:56(10:55/m) 142/163bpm 866cal 5.5/7.66mph Add a comment	6.9m, 1:02:56 Running - Track Session Track session: (800m/600/400/400/600/800) x2 800m at 5k pace, 600m at 3k pace, 400m at 1500m pace === 1) 1.14m - 9:37(8:28/m) 136/149bpm 120cal 7.09/9.16mph 2) 0.49m - 3:23(6:52/m) 133/137bpm 42cal 8.74/9.35mph 3) 0.04m - 1:43(41:58/m) 107/133bpm 10cal 1.43/9.02mph 4) 0.38m - 2:30(6:37/m) 134/150bpm 29cal 9.08/10.71mph 5) 0.03m - 1:23(52:27/m) 124/149bpm 13cal 1.14/9.33mph 6) 0.26m - 1:35(6:12/m) 126/139bpm 15cal 9.69/12mph 7) 0.03m - 1:44(1:00:00/m) 117/140bpm 14cal 1/9.75mph 8) 0.24m - 1:35(6:30/m) 128/146bpm 15cal 9.23/11.46mph 9) 0.03m - 1:15(42:22/m) 128/144bpm 13cal 1.42/9.5mph 10) 0.37m - 2:29(6:45/m) 125/134bpm 23cal 8.9/10.42mph 11) 0.03m - 1:19(38:38/m) 118/138bpm 9cal 1.55/9.04mph 12) 0.5m - 3:27(6:57/m) 127/144bpm 35cal 8.63/10.77mph 13) 0.27m - 3:46(14:06/m) 123/143bpm 32cal 4.25/8.58mph 14) 0.49m - 3:29(7:07/m) 135/147bpm 40cal 8.43/10.46mph 15) 0.07m - 1:25(20:12/m) 140/150bpm 17cal 2.97/8.64mph 16) 0.37m - 2:38(7:01/m) 127/133bpm 24cal 8.54/9.96mph 17) 0.03m - 1:02(32:11/m) 129/142bpm 9cal 1.87/8.54mph 18) 0.25m - 1:39(6:34/m) 125/135bpm 14cal 9.15/10.87mph 19) 0.04m - 1:18(35:46/m) 121/135bpm 8cal 1.68/9.04mph 20) 0.25m - 1:38(6:36/m) 127/136bpm 14cal 9.1/11.65mph 21) 0.03m - 1:12(46:06/m) 128/136bpm 11cal 1.3/8.91mph 22) 0.37m - 2:34(6:56/m) 127/135bpm 22cal 8.65/11.17mph 23) 0.03m - 1:08(40:29/m) 127/137bpm 10cal 1.48/8.5mph 24) 0.5m - 3:32(7:05/m) 131/141bpm 35cal 8.47/10.21mph 25) 0.65m - 5:34(8:36/m) 121/127bpm 44cal 6.97/8.5mph Add a comment	-

2015	Date	Result	WAVA
Kendal 10k	6 May	46:08	67.63%
2014	Date	Result	WAVA
Crooklands, Kendal XC	1 Mar	42:30	70.78%
Witton Park, Blackburn XC	8 Feb	48:19	62.26%
Barrow-In-Furness XC	11 Jan	44:08	61.78%
2013	Date	Result	WAVA
Hawkshead 10k	19 Jun	44:23	69.16%
Kendal 10k	8 May	46:06	66.59%
Garstang 10K	13 Jan	41:57	72.59%
2012	Date	Result	WAVA
ulverston 10k xmas pudd run	2 Dec	41:10	73.97%
Lancaster 5k Race Series (2/5)	28 Jul	20:17	72.13%
Lancaster 10k	18 Jul	42:40	71.37%
Endmoor 10K	11 Jul	46:26	65.58%
Hawkshead 10k	20 Jun	44:11	68.92%
Levens 10k	30 May	46:11	65.94%
Lancaster 5K Race Series (1/5)	26 May	21:41	67.47%
2011	Date	Result	WAVA
Ulverston xmas pudding 10K	4 Dec	41:16	73.21%
Preston 10 miles	20 Nov	1:07:58	72.94%
Lytham St Annes Windmill 10km	13 Nov	41:35	72.65%
Autumn Breaker 10k	23 Oct	42:40	70.80%
Green Drive 5	16 Oct	34:01	70.53%
Barrow parkrun	15 Oct	21:02	69.00%
Lytham Hall Autumn 5K	9 Oct	20:26	71.03%
Lancaster 5k (5/5)	24 Sep	20:34	70.57%
Dentdale Run	12 Mar	1:39:43	70.96%
Garstang 10km	9 Jan	39:51	75.22%
2010	Date	Result	WAVA
The Lancaster 5 km	18 Dec	19:37	73.41%
Hutton Roof Crags Fell Race	29 May	1:09:55	48.60%
Brathay Windermere Marathon	16 May	3:14:45	69.73%
Keswick Half Marathon	2 May	1:35:32	68.33%
Caldervale Country 10 Mile Road Race	2 Apr	1:08:04	71.67%
Coniston 14 Plus	27 Mar	1:54:24	73.38%
Dentdale Run	13 Mar	1:38:46	71.06%
Great North West Half Marathon	21 Feb	1:26:57	74.47%
Garstang 10k	31 Jan	39:00	76.26%
2009	Date	Result	WAVA
Ribble Valley 10K	27 Dec	39:37	75.07%
Ulverston Xmas Pudding 10K	6 Dec	39:30	75.29%
Preston 10 Mile Road Race	15 Nov	1:06:19	73.56%
Derwentwater 10	1 Nov	1:08:23	71.34%
Beetham Sports Fell Race	8 Aug	46:28	59.23%
Lune Valley 10 mile	5 Jul	1:13:45	66.15%
Gibson Grind	27 Jun	1:11:49	58.84%
Brathay Windermere Marathon	17 May	3:33:37	63.03%
Dallam Dash 10K	3 May	40:18	73.80%
Caldervale Country 10 mile	10 Apr	1:07:07	72.10%
Coniston 14	28 Mar	1:34:02	72.99%
Dentdale Run	14 Mar	1:37:49	71.17%
2008	Date	Result	WAVA
Ribble Valley 10k	28 Dec	38:21	76.95%
Ulverston Xmas Pudding 10K	7 Dec	38:34	76.48%
Brampton to Carlisle 10	15 Nov	1:04:31	75.00%
Lancaster Fetch Mile	14 Sep	5:46	70.68%
Pete Bland Sports Half Marathon	7 Sep	1:25:49	74.83%
Isle of Mull Half Marathon	10 Aug	1:27:21	73.52%
Ingleborough Mountain Race	19 Jul	1:06:35	50.26%
jogscotland 5k Challenge - Glasgow - Glasgow Green	9 Jul	18:57	74.81%
Stephen Unwin Memorial Race	29 Jun	39:25	74.86%
Bendrigg 10K	7 Jun	40:14	73.34%
Dallam Dash 10K	4 May	40:10	73.47%
Coniston 14	5 Apr	1:33:48	71.96%
calder vale country 10 mile	21 Mar	1:07:52	70.76%
Dentdale Run	8 Mar	1:39:28	69.45%
2007	Date	Result	WAVA
Ribble Valley 10k	30 Dec	38:21	76.36%
Preston 10	18 Nov	1:03:34	75.55%
Lancaster Half Marathon	21 Oct	1:26:34	73.59%
Hawkshead 10K	27 Jun	39:56	73.33%
Glasgow Jog Scotland 5k	19 Jun	18:50	74.70%
morecambe 10k	10 Jun	40:32	72.25%
Brathay Windermere Marathon	20 May	3:21:22	65.76%
Dalton Charter 10k	11 May	39:38	73.86%
Three Bridges	15 Apr	40:44	71.34%
Loughrigg Fell race	4 Apr	36:49	48.84%
Great Grizedale Trail Run 10m	31 Mar	1:08:03	69.99%
High Cup Nick Fell Race	10 Mar	1:29:00	47.98%
Blackburn Winter Warmer	11 Feb	41:07	70.67%
Garstang 10K	14 Jan	39:23	73.78%
2006	Date	Result	WAVA
Ribble Valley 10k	31 Dec	39:12	74.13%
Ulverston Xmas Pudding 10K	4 Dec	39:52	72.89%
Preston 10	19 Nov	1:04:23	74.00%
British Masters Championships	1 Oct	1:10:46	67.33%
Two Ferries Road Race	16 Sep	1:12:24	71.07%
Glasgow Jog Scotland 5K	20 Jul	18:55	73.80%
Gibson Grind Trail Race	24 Jun	1:08:43	54.79%
Golden Ball 5K	14 May	18:27	75.67%
Dumyat Hill Race	10 May	48:32	47.57%
Dalton Charter 10k	5 May	39:25	73.69%
Dallam Dash 10K	30 Apr	39:48	73.01%
Blackpool - NW Half Marathon	26 Feb	1:27:48	71.42%
Garstang 10K	8 Jan	38:31	74.88%
2005	Date	Result	WAVA
Ribble Valley 10k	27 Dec	38:32	74.71%
Ulverston Xmas Pudding 10K	4 Dec	38:56	74.08%
Brampton to Carlisle 10	19 Nov	1:03:26	74.52%
Great Cumbrian Run	16 Oct	1:27:12	71.91%
Whangie Whizz (Hill)	27 Apr		0.00%
CONISTON 14	19 Mar	1:37:30	63.80%
Great North West Half Marathon	27 Feb	1:28:22	70.40%
Garstang 10k	9 Jan	38:49	73.74%
2004	Date	Result	WAVA
Ulverston Xmas Pudding 10K	5 Dec	38:38	74.09%
Preston 10	21 Nov	1:04:59	72.17%
Derwentwater 10	7 Nov	1:05:51	71.22%
Ulverston Charter 5K	12 Sep	18:25	74.68%
Kirkham 10k	5 Sep	40:02	71.50%
Glasgow Jog Scotland 5k	6 Jul	18:36	73.91%
Dentdale Run	13 Mar	1:42:58	64.94%
2003	Date	Result	WAVA
Dentdale Run	8 Mar	1:46:34	62.29%
2002	Date	Result	WAVA
Carnforth Classic 10k	16 Mar	42:34	65.76%

beef M50

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