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beef M55

About

Race Times

All Races

Mileage

Training

Kendal AC

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Races
102
Miles
37186
Miles
388
Miles
14317
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	184	187	185	172	67	113	170	183	65	1908
2018	0	0	0	15	62	39	130	492	121	49	10	0	917
2018	15.7	13.6	15.9	10	12.5	18.2	11.9	18.3	31.8	14.6	14.4	3.7	180.5
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

Fri 16th Nov Nov 16	Sat 17th Nov Nov 17	Sun 18th Nov Nov 18	Mon 19th Nov Nov 19	Tue 20th Nov Nov 20	Wed 21st Nov Nov 21	Thu 22nd Nov Nov 22
0.6mi, 31:41 Swimming - General Split Summary === 1) 0.62m - 31:41(50:59/m) 200cal 27/rpm 1.18/1.45mph Add a comment	6.8mi, 1:00:27 Running - Race KMF Trail Race === 1) 3.15m - 30:08(9:34/m) 152/175bpm 485cal 6.27/9.17mph 2) 3.15m - 26:50(8:31/m) 161/173bpm 469cal 7.04/9.4mph 3) 0.5m - 3:29(7:02/m) 165/171bpm 64cal 8.54/9.78mph Add a comment 1.1mi, 11:04 Running - Warm Up warm up === 1) 1.12m - 11:04(9:52/m) 148/164bpm 169cal 6.08/16.55mph Add a comment	8.1mi, 1:19:30 Running - Trail Run Wray Castle === 1) 3.15m - 31:09(9:53/m) 150/164bpm 490cal 6.07/7.41mph 2) 3.15m - 31:36(10:02/m) 159/175bpm 537cal 5.98/7.61mph 3) 1.75m - 16:44(9:34/m) 159/170bpm 285cal 6.27/78.13mph Add a comment	8mi, 1:29:29 Running - Trail Run Scout scar === 1) 3.15m - 36:26(11:34/m) 157/176bpm 617cal 5.19/16.57mph 2) 3.15m - 35:02(11:07/m) 167/181bpm 640cal 5.39/51.28mph 3) 1.74m - 18:00(10:20/m) 167/186bpm 326cal 5.8/12.75mph Add a comment 0.7mi, 32:50 Swimming - General Split Summary === 1) 0.43m - 21:09(48:37/m) 140cal 27/rpm 1.23/1.38mph 2) 0.02m - 53(56:53/m) 5cal 24/rpm 1.05/1.05mph 3) 0.02m - 35(37:10/m) 5cal 28/rpm 1.62/1.62mph 4) 0.22m - 10:14(47:02/m) 70cal 28/rpm 1.28/1.58mph Add a comment	9.1mi, 1:23:14 Running - Intervals 4 x 1m === 1) 2.88m - 26:35(9:14/m) 151/168bpm 405cal 6.5/7.97mph 2) 1.02m - 7:46(7:36/m) 156/163bpm 124cal 7.89/8.43mph 3) 0.02m - 1:13(59:28/m) 151/163bpm 19cal 1.01/6.55mph 4) 1.03m - 7:43(7:31/m) 161/167bpm 131cal 7.98/9.27mph 5) 0.04m - 1:22(36:54/m) 153/168bpm 21cal 1.63/8.08mph 6) 1.02m - 7:51(7:40/m) 158/165bpm 129cal 7.82/8.75mph 7) 0.04m - 2:04(58:30/m) 129/157bpm 17cal 1.02/7.26mph 8) 1.02m - 7:58(7:49/m) 143/154bpm 99cal 7.67/8.2mph 9) 2.06m - 20:42(10:01/m) 135/161bpm 206cal 5.99/7.31mph Add a comment 0.7mi, 34:17 Swimming - General Split Summary === 1) 0.62m - 31:18(50:22/m) 200cal 27/rpm 1.19/1.46mph 2) 0.06m - 2:59(48:05/m) 20cal 27/rpm 1.25/1.3mph Add a comment	6.2mi, 53:29 Running - General Pre-AGM run === 1) 3.15m - 27:27(8:43/m) 136/161bpm 379cal 6.88/7.78mph 2) 3.04m - 26:01(8:34/m) 157/168bpm 421cal 7.01/8.72mph Add a comment 0.6mi, 30:33 Swimming - General Split Summary === 1) 0.62m - 30:33(49:11/m) 200cal 27/rpm 1.22/1.42mph Add a comment	7mi, 1:02:57 Running - Intervals 5 x 1K === 1) 1.91m - 17:29(9:10/m) 149/168bpm 265cal 6.54/11.9mph 2) 0.63m - 4:48(7:34/m) 160/167bpm 80cal 7.93/8.85mph 3) 0.06m - 1:17(21:47/m) 151/166bpm 19cal 2.75/8.2mph 4) 0.63m - 4:39(7:21/m) 160/168bpm 78cal 8.16/8.89mph 5) 0.08m - 1:43(21:17/m) 149/165bpm 25cal 2.82/8.47mph 6) 0.64m - 4:37(7:16/m) 150/164bpm 69cal 8.26/9.04mph 7) 0.08m - 1:43(20:40/m) 151/166bpm 26cal 2.9/8.56mph 8) 0.63m - 4:34(7:13/m) 159/167bpm 76cal 8.32/9.39mph 9) 0.09m - 1:44(20:02/m) 150/165bpm 26cal 3/8.72mph 10) 0.63m - 4:35(7:17/m) 159/165bpm 74cal 8.24/9.83mph 11) 0.01m - 13(25:58/m) 162/164bpm 3cal 2.31/8.6mph 12) 1.62m - 15:36(9:38/m) 160/173bpm 262cal 6.23/7.51mph Add a comment 0.6mi, 30:12 Swimming - General Split Summary === 1) 0.62m - 30:12(48:36/m) 200cal 28/rpm 1.23/1.57mph Add a comment
Fri 23rd Nov Nov 23	Sat 24th Nov Nov 24	Sun 25th Nov Nov 25	Mon 26th Nov Nov 26	Tue 27th Nov Nov 27	Wed 28th Nov Nov 28	Thu 29th Nov Nov 29
3.1mi, 31:08 Running - General Harrogate jog === 1) 3.12m - 31:08(9:59/m) 154/173bpm 487cal 6.01/6.85mph Add a comment 0.5mi, 23:39 Swimming - General Split Summary === 1) 0.37m - 17:52(47:56/m) 120cal 27/rpm 1.25/1.43mph 2) 0.12m - 5:47(46:33/m) 43cal 27/rpm 1.29/1.4mph Add a comment	7.2mi, 1:14:49 Running - Trail Run Chevin Chase recce === 1) 3.15m - 32:28(10:18/m) 155/181bpm 525cal 5.82/7.96mph 2) 3.15m - 34:59(11:06/m) 163/178bpm 604cal 5.4/40.75mph 3) 0.9m - 7:22(8:11/m) 161/170bpm 125cal 7.34/8.5mph Add a comment	0.8mi, 8:39 Running - Warm Down Warmdown === 1) 0.77m - 8:39(11:11/m) 148/161bpm 121cal 5.36/7.16mph Add a comment 4.8mi, 42:23 Running - Cross Country Peco XC 1 Middleton Park === 1) 3.15m - 28:24(9:01/m) 156/168bpm 427cal 6.65/8.67mph 2) 1.67m - 13:58(8:22/m) 158/170bpm 212cal 7.17/138.11mph Add a comment 1.4mi, 15:09 Running - Warm Up warmup === 1) 1.41m - 15:09(10:43/m) 149/164bpm 217cal 5.6/10.03mph Add a comment	5mi, 54:00 Running - Trail Run Scout Scar === 1) 3.15m - 35:20(11:13/m) 155/171bpm 528cal 5.35/33.58mph 2) 1.87m - 18:39(9:59/m) 158/166bpm 282cal 6.01/21.06mph Add a comment 1mi, 49:11 Swimming - General Split Summary === 1) 0.16m - 7:21(47:18/m) 50cal 27/rpm 1.27/1.47mph 2) 0.87m - 41:50(48:05/m) 280cal 27/rpm 1.25/1.46mph Add a comment	8.1mi, 1:16:46 Running - Tempo Kenyan Hills 2 x 10mins === 1) 2.75m - 25:04(9:06/m) 145/164bpm 340cal 6.59/7.72mph 2) 1.23m - 9:51(8:02/m) 148/164bpm 137cal 7.48/9.27mph 3) 0.07m - 4:36(1:05:29/m) 126/163bpm 34cal 0.92/2.86mph 4) 1.29m - 10:22(8:02/m) 154/166bpm 151cal 7.46/9.35mph 5) 0.01m - 40(1:31:32/m) 111/159bpm 2cal 0.66/8.77mph 6) 0.07m - 27(6:09/m) 122/141bpm 2cal 9.75/13.63mph 7) 2.69m - 25:46(9:35/m) 156/172bpm 372cal 6.26/11.33mph Add a comment 0.7mi, 32:51 Swimming - General Split Summary === 1) 0.68m - 32:51(48:04/m) 220cal 27/rpm 1.25/1.45mph Add a comment	6.6mi, 1:12:18 Running - Intervals 4 x 200m, 4 sets === 1) 1.86m - 16:44(9:00/m) 139/159bpm 217cal 6.67/11.69mph 2) 0.13m - 40(5:17/m) 137/150bpm 8cal 11.34/13.27mph 3) 0.12m - 1:44(14:06/m) 140/150bpm 22cal 4.25/11.52mph 4) 0.13m - 41(5:27/m) 136/147bpm 8cal 11.01/12.04mph 5) 0.13m - 1:52(14:50/m) 143/153bpm 24cal 4.05/11.1mph 6) 0.13m - 41(5:21/m) 127/135bpm 6cal 11.23/12.56mph 7) 0.13m - 2:04(16:00/m) 137/145bpm 24cal 3.75/11.37mph 8) 0.13m - 40(5:15/m) 131/144bpm 6cal 11.42/12.63mph 9) 0.21m - 4:58(23:47/m) 128/151bpm 43cal 2.52/11.81mph 10) 0.12m - 40(5:20/m) 136/146bpm 7cal 11.25/13.5mph 11) 0.12m - 1:46(14:11/m) 137/152bpm 18cal 4.23/11.21mph 12) 0.13m - 42(5:23/m) 126/139bpm 5cal 11.14/12.17mph 13) 0.13m - 1:52(14:29/m) 135/146bpm 20cal 4.15/11mph 14) 0.13m - 40(5:13/m) 130/142bpm 5cal 11.52/13.59mph 15) 0.13m - 1:52(14:40/m) 140/152bpm 22cal 4.09/11.71mph 16) 0.13m - 41(5:27/m) 138/153bpm 7cal 11.03/13.13mph 17) 0.2m - 5:05(24:53/m) 119/157bpm 33cal 2.41/10.85mph 18) 0.13m - 39(5:10/m) 122/144bpm 4cal 11.63/12.88mph 19) 0.13m - 1:52(14:40/m) 140/152bpm 20cal 4.09/12.29mph 20) 0.13m - 40(5:10/m) 126/133bpm 5cal 11.63/12.02mph 21) 0.12m - 1:58(15:59/m) 133/143bpm 18cal 3.76/11.92mph 22) 0.13m - 41(5:23/m) 120/125bpm 3cal 11.16/12.84mph 23) 0.13m - 2:00(15:56/m) 128/137bpm 15cal 3.76/11.61mph 24) 0.13m - 40(5:08/m) 129/141bpm 5cal 11.69/12.44mph 25) 0.14m - 5:15(36:34/m) 117/151bpm 30cal 1.64/12.08mph 26) 0.12m - 40(5:26/m) 118/135bpm 3cal 11.04/13.09mph 27) 0.12m - 1:59(15:55/m) 132/144bpm 17cal 3.77/11.46mph 28) 0.12m - 40(5:22/m) 125/137bpm 4cal 11.17/12.11mph 29) 0.13m - 1:53(14:55/m) 133/142bpm 17cal 4.02/11.04mph 30) 0.13m - 40(5:20/m) 125/134bpm 4cal 11.25/11.86mph 31) 0.12m - 1:54(15:16/m) 125/134bpm 13cal 3.93/11.42mph 32) 0.12m - 39(5:15/m) 124/134bpm 4cal 11.43/12.25mph 33) 0.61m - 6:46(11:00/m) 138/146bpm 78cal 5.45/11.5mph Add a comment 0.6mi, 30:28 Swimming - General Split Summary === 1) 0.62m - 30:28(49:03/m) 202cal 27/rpm 1.22/1.44mph Add a comment	0.5mi, 23:34 Swimming - General Split Summary === 1) 0.05m - 2:14(45:05/m) 16cal 27/rpm 1.33/1.42mph 2) 0.45m - 21:20(47:41/m) 144cal 27/rpm 1.28/1.39mph Add a comment
Fri 30th Nov Nov 30	Sat 1st Dec Dec 1	Sun 2nd Dec Dec 2	Mon 3rd Dec Dec 3	Tue 4th Dec Dec 4	Wed 5th Dec Dec 5	Thu 6th Dec Dec 6
5.2mi, 47:36 Running - General Knaresborough === 1) 3.15m - 28:33(9:04/m) 153/170bpm 407cal 6.62/7.45mph 2) 2.02m - 19:03(9:25/m) 160/175bpm 290cal 6.38/7.31mph Add a comment	5.3mi, 49:06 Running - General Pinewoods === 1) 3.15m - 29:46(9:27/m) 154/169bpm 433cal 6.35/8.25mph 2) 2.15m - 19:19(8:59/m) 167/177bpm 313cal 6.68/8.1mph Add a comment	6.3mi, 56:15 Running - General Kendal - Town === 1) 3.15m - 27:53(8:51/m) 152/167bpm 391cal 6.78/7.74mph 2) 3.15m - 28:09(8:56/m) 132/145bpm 274cal 6.72/8.18mph 3) 0.02m - 14(11:33/m) 132/135bpm 2cal 5.2/6.8mph Add a comment 0.5mi, 6:22 Running - General Aborted - Sue teeth === 1) 0.48m - 6:22(13:14/m) 123/141bpm 64cal 4.53/6.53mph Add a comment	8.2mi, 1:17:01 Running - General Paphos - Cyclepath, Kissos Hotel, Lighthouse Beach, Harbour === 1) 3.15m - 27:35(8:45/m) 149/162bpm 382cal 6.85/8.77mph 2) 3.15m - 29:10(9:16/m) 160/180bpm 442cal 6.48/7.62mph 3) 1.92m - 20:16(10:33/m) 145/187bpm 226cal 5.69/6.97mph Add a comment 0.5mi, 30:20 Swimming - General Split Summary === 1) 0.1m - 6:02(1:00:42/m) 32cal 27/rpm 0.99/1.15mph 2) 0.4m - 24:18(1:01:07/m) 128cal 27/rpm 0.98/1.18mph Add a comment	9.4mi, 1:24:46 Running - General Ammos Beach to Kissos Hotel === 1) 3.15m - 26:30(8:25/m) 139/157bpm 347cal 7.13/8.57mph 2) 3.15m - 28:52(9:10/m) 147/160bpm 389cal 6.55/46.99mph 3) 3.1m - 29:24(9:28/m) 163/181bpm 459cal 6.34/18.57mph Add a comment	5.6mi, 52:57 Running - Intervals 10 x 2 mins (1min recs) Tomb of Kings cyclepath === 1) 0.29m - 2:00(6:52/m) 146/157bpm 26cal 8.73/9.48mph 2) 0.06m - 1:00(17:59/m) 143/158bpm 13cal 3.34/8.7mph 3) 0.3m - 2:00(6:44/m) 150/158bpm 28cal 8.9/9.48mph 4) 0.07m - 1:00(15:23/m) 152/158bpm 14cal 3.9/8.93mph 5) 0.28m - 2:00(7:12/m) 156/161bpm 29cal 8.34/9.27mph 6) 0.06m - 1:00(18:06/m) 154/161bpm 14cal 3.31/8.43mph 7) 0.3m - 2:00(6:44/m) 149/158bpm 28cal 8.91/10.16mph 8) 0.06m - 1:00(16:45/m) 146/152bpm 13cal 3.58/8.89mph 9) 0.26m - 2:00(7:33/m) 150/162bpm 28cal 7.94/9.04mph 10) 0.06m - 1:00(17:57/m) 153/162bpm 14cal 3.34/7.39mph 11) 0.3m - 2:00(6:45/m) 147/154bpm 27cal 8.89/10.27mph 12) 0.05m - 1:00(19:41/m) 151/156bpm 14cal 3.05/8.85mph 13) 0.29m - 2:00(6:49/m) 151/163bpm 28cal 8.8/10.33mph 14) 0.06m - 1:00(17:02/m) 147/151bpm 13cal 3.52/8.64mph 15) 0.3m - 2:00(6:45/m) 147/154bpm 27cal 8.88/10.06mph 16) 0.06m - 1:00(16:50/m) 146/154bpm 13cal 3.56/8.85mph 17) 0.29m - 2:00(6:52/m) 146/155bpm 26cal 8.74/10.27mph 18) 0.06m - 1:00(16:00/m) 148/154bpm 13cal 3.75/8.54mph 19) 0.28m - 2:00(7:12/m) 151/158bpm 28cal 8.34/9.39mph 20) 0.05m - 1:00(18:24/m) 143/153bpm 12cal 3.26/8.33mph 21) 2.17m - 22:57(10:34/m) 132/144bpm 229cal 5.68/7.43mph Add a comment 1.5mi, 13:34 Running - Warm Up wu === 1) 1.51m - 13:34(8:58/m) 143/156bpm 179cal 6.69/8.5mph Add a comment	4.4mi, 44:29 Running - General Chlorakas === 1) 3.15m - 32:52(10:26/m) 150/171bpm 472cal 5.75/71.67mph 2) 1.23m - 11:38(9:28/m) 158/168bpm 174cal 6.34/7.04mph Add a comment
Fri 7th Dec Dec 7	Sat 8th Dec Dec 8	Sun 9th Dec Dec 9	Mon 10th Dec Dec 10	Tue 11th Dec Dec 11	Wed 12th Dec Dec 12	Thu 13th Dec Dec 13
-	5.2mi, 59:34 Running - Cross Country Hyndburn XC === 1) 3.15m - 34:56(11:05/m) 161/178bpm 538cal 5.41/8.52mph 2) 2m - 24:38(12:17/m) 169/183bpm 410cal 4.88/67.91mph Add a comment 1.8mi, 22:56 Running - Warm Up wu === 1) 1.79m - 22:56(12:49/m) 150/172bpm 325cal 4.68/9.7mph Add a comment	0.6mi, 30:17 Swimming - General Split Summary === 1) 0.5m - 24:19(48:55/m) 160cal 27/rpm 1.23/1.39mph 2) 0.06m - 3:01(48:40/m) 20cal 27/rpm 1.23/1.24mph 3) 0.06m - 2:56(47:14/m) 20cal 27/rpm 1.27/1.39mph Add a comment	1.3mi, 1:00:45 Swimming - General Split Summary === 1) 0.37m - 17:46(47:40/m) 120cal 27/rpm 1.26/1.48mph 2) 0.06m - 2:47(44:50/m) 20cal 28/rpm 1.34/1.41mph 3) 0m - 3(/m) 4) 0.06m - 2:47(44:50/m) 20cal 28/rpm 1.34/1.48mph 5) 0.03m - 1:29(47:33/m) 10cal 26/rpm 1.26/1.4mph 6) 0.09m - 4:25(47:24/m) 30cal 27/rpm 1.27/1.41mph 7) 0.06m - 3:00(48:11/m) 20cal 27/rpm 1.25/1.4mph 8) 0.06m - 2:52(46:08/m) 20cal 27/rpm 1.3/1.38mph 9) 0.25m - 12:03(48:27/m) 80cal 27/rpm 1.24/1.36mph 10) 0.25m - 12:05(48:37/m) 80cal 27/rpm 1.23/1.36mph 11) 0.03m - 1:28(47:05/m) 10cal 27/rpm 1.28/1.32mph Add a comment	9.3mi, 1:25:50 Running - Intervals 7 x 0.5m === 1) 3.09m - 29:44(9:38/m) 128/157bpm 316cal 6.23/12.56mph 2) 0.43m - 3:01(7:03/m) 119/127bpm 25cal 8.51/11.81mph 3) 0.04m - 1:12(29:04/m) 115/125bpm 8cal 2.06/7.7mph 4) 0.44m - 3:01(6:50/m) 123/127bpm 27cal 8.77/11.59mph 5) 0.04m - 1:08(29:13/m) 118/128bpm 7cal 2.05/8.43mph 6) 0.43m - 2:58(6:52/m) 124/136bpm 27cal 8.74/11.86mph 7) 0.05m - 1:09(24:22/m) 123/135bpm 9cal 2.46/8.33mph 8) 0.45m - 2:59(6:39/m) 122/131bpm 26cal 9.03/10.65mph 9) 0.04m - 1:10(28:10/m) 124/131bpm 10cal 2.13/8.33mph 10) 0.44m - 2:59(6:51/m) 127/135bpm 29cal 8.75/11.02mph 11) 0.04m - 1:08(25:41/m) 131/142bpm 12cal 2.34/8.41mph 12) 0.43m - 3:01(7:04/m) 128/137bpm 30cal 8.49/11mph 13) 0.05m - 1:17(28:24/m) 128/139bpm 12cal 2.11/8.35mph 14) 0.45m - 3:11(7:07/m) 135/141bpm 36cal 8.44/11.19mph 15) 2.93m - 27:51(9:30/m) 143/167bpm 342cal 6.31/8.22mph Add a comment 0.7mi, 34:07 Swimming - General Split Summary === 1) 0.25m - 12:09(48:51/m) 80cal 27/rpm 1.23/1.43mph 2) 0.06m - 3:00(48:12/m) 20cal 28/rpm 1.24/1.29mph 3) 0.37m - 18:59(50:55/m) 121cal 27/rpm 1.18/1.34mph Add a comment	7mi, 1:15:55 Running - Trail Run Scout Scar === 1) 3.15m - 35:33(11:17/m) 159/183bpm 546cal 5.32/8.05mph 2) 3.15m - 33:19(10:35/m) 166/183bpm 538cal 5.67/7.02mph 3) 0.73m - 7:03(9:39/m) 177/187bpm 127cal 6.22/6.72mph Add a comment 0.6mi, 32:16 Swimming - General Split Summary === 1) 0.62m - 32:16(51:55/m) 200cal 27/rpm 1.16/1.34mph 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 M55

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