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alisterrobson M45

About

Race Times

All Races

Mileage

Training

FERC

Races
912
Miles
10727
Miles
31
Miles
7651
WAVA
69.05%
Mile
6:01
3000m
12:20
5k
20:05
5M
33:38
10k
42:36
10M
1:10:12
Half
1:37:42
20M
2:43:25
Mara
3:37:08
400m
11:19
Mile
52:02

About Me

regular racer

Current Status

is fit as a lop!

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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
2020	8	1	4	3	54	157	103	153	74	0	0	0	558
2020	0	0	4	19	53	24	0	0	147	0	0	0	246
2019	72	46	54	42	57	61	25	13	24	20	5	1	421
2019	0	14	0	12	0	0	205	0	0	0	0	0	231
2018	98	74	56	57	79	37	18	23	21	22	57	50	592
2018	0	0	0	0	0	0	180	15	0	0	0	0	195
2017	0	0	0	0	0	0	0	0	0	0	0	0	0
2017	129	120	154	164	159	105	82	109	138	61	79	50	1350
2017	0	0	0	0	0	0	174	0	0	0	0	0	174
2016	0	0	0	0	0	0.3	0	0	0	0	0	0	0.3
2016	183	154	158	118	106	99	62	73	109	122	116	100	1398
2016	0	0	0	0	0	29	215	27	72	0	0	0	342
2015	0	0.3	0	0	0	0	0	0	0	0	0	0.3	0.5
2015	77	101	129	120	133	7	31	65	50	149	153	188	1202
2015	66	71	107	35	50	43	100	0	7	0	24	0	502
2014	161	116	161	56	70	47	70	93	86	47	3	6	917
2014	157	77	150	175	93	236	20	86	86	0	0	0	1079
2013	2.5	3.2	0.4	0.4	0.4	3.4	0.4	0.6	0	0	0	0	11.2
2013	96	65	116	87	62	101	71	47	110	43	37	78	914
2013	136	107	155	124	102	181	356	220	159	154	147	30	1871
2012	6.1	2.5	3.9	2.6	0.5	2.6	0	0	0	0	0.4	0.3	18.9
2012	104	125	134	95	100	64	74	41	84	71	73	65	1031
2012	217	195	191	83	110	113	90	242	199	217	150	46	1852
2011	100	141	128	84	78	79	58	93	73	73	79	65	1051
2011	100	96	129	134	77	94	128	128	92	75	73	0	1125
2010	24	37	30	32	61	59	24	77	85	88	50	43	612
2010	0	0	0	0	0	0	0	0	0	0	25	7	32
2009	29	21	20	45	49	39	38	21	16	17	44	0	338
2008	0	0	0	47	29	53	28	33	67	28	20	37	342

Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30
-	2.4mi, 37:42 Running - General Split Summary === 1) 1m - 13:51(13:51/m) 117/139bpm 135cal 4.33/5.57mph 2) 1m - 16:59(16:59/m) 105/137bpm 117cal 3.53/5.66mph 3) 0.38m - 6:53(18:02/m) 111/144bpm 57cal 3.33/5.87mph Add a comment	3.9mi, 36:14 Running - General Split Summary === 1) 1m - 9:33(9:33/m) 147/159bpm 139cal 6.28/7.37mph 2) 1m - 9:21(9:21/m) 145/156bpm 133cal 6.41/6.66mph 3) 1m - 9:08(9:08/m) 153/160bpm 138cal 6.57/6.87mph 4) 0.9m - 8:12(9:07/m) 163/175bpm 132cal 6.59/7.1mph Add a comment	3.9mi, 44:49 Running - General Split Summary === 1) 1m - 9:34(9:34/m) 153/166bpm 144cal 6.27/6.68mph 2) 1m - 11:44(11:44/m) 145/170bpm 145cal 5.11/7.08mph 3) 1m - 12:14(12:14/m) 149/167bpm 160cal 4.9/6.39mph 4) 0.93m - 11:17(12:11/m) 159/175bpm 164cal 4.92/6.8mph Add a comment	4.1mi, 37:14 Running - General Split Summary === 1) 1m - 9:17(9:17/m) 140/152bpm 126cal 6.46/23.06mph 2) 1m - 9:13(9:13/m) 145/153bpm 131cal 6.51/7.45mph 3) 1m - 9:03(9:03/m) 146/154bpm 128cal 6.63/7.06mph 4) 1m - 8:58(8:58/m) 151/162bpm 132cal 6.7/7.28mph 5) 0.08m - 43(8:34/m) 160/161bpm 11cal 7.01/7.85mph Add a comment	4.6mi, 44:08 Running - General Split Summary === 1) 1m - 9:30(9:30/m) 139/167bpm 122cal 6.31/7.16mph 2) 1m - 9:22(9:22/m) 136/156bpm 123cal 6.4/7.24mph 3) 1m - 10:32(10:32/m) 157/168bpm 165cal 5.7/6.76mph 4) 1m - 9:48(9:48/m) 148/161bpm 135cal 6.12/12.94mph 5) 0.55m - 4:55(8:58/m) 150/161bpm 70cal 6.7/10.48mph Add a comment	6.2mi, 1:01:32 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 133/144bpm 131cal 6.07/6.82mph 2) 1m - 9:48(9:48/m) 132/150bpm 125cal 6.12/6.85mph 3) 1m - 9:45(9:45/m) 133/152bpm 118cal 6.15/7.7mph 4) 1m - 10:08(10:08/m) 147/173bpm 144cal 5.92/7.87mph 5) 1m - 9:45(9:45/m) 139/160bpm 123cal 6.15/6.76mph 6) 1m - 10:36(10:36/m) 155/169bpm 162cal 5.66/7.28mph 7) 0.18m - 1:36(9:01/m) 159/163bpm 25cal 6.65/7.58mph Add a comment
Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6
9.6mi, 1:49:29 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 143/158bpm 139cal 6.16/7.45mph 2) 1m - 9:36(9:36/m) 147/157bpm 140cal 6.25/7.01mph 3) 1m - 9:36(9:36/m) 150/155bpm 142cal 6.25/7.43mph 4) 1m - 9:31(9:31/m) 153/168bpm 144cal 6.31/7.49mph 5) 1m - 9:35(9:35/m) 156/168bpm 144cal 6.26/7.22mph 6) 1m - 9:50(9:50/m) 155/166bpm 144cal 6.1/7.56mph 7) 1m - 13:26(13:26/m) 126/155bpm 123cal 4.46/6.51mph 8) 1m - 14:20(14:20/m) 114/122bpm 119cal 4.19/5.41mph 9) 1m - 14:59(14:59/m) 120/133bpm 118cal 4.01/5.78mph 10) 0.57m - 8:50(15:25/m) 129/157bpm 82cal 3.89/5.43mph Add a comment	3.7mi, 34:12 Running - General Split Summary === 1) 1m - 9:36(9:36/m) 151/164bpm 141cal 6.25/25.07mph 2) 1m - 9:22(9:22/m) 157/169bpm 149cal 6.4/7.35mph 3) 1m - 8:59(8:59/m) 155/163bpm 139cal 6.68/7.33mph 4) 0.69m - 6:15(9:02/m) 157/162bpm 98cal 6.64/7.14mph Add a comment	6.5mi, 59:59 Running - General Split Summary === 1) 1m - 9:48(9:48/m) 134/148bpm 131cal 6.12/6.72mph 2) 1m - 9:25(9:25/m) 133/144bpm 120cal 6.38/6.87mph 3) 1m - 9:37(9:37/m) 135/141bpm 122cal 6.24/6.78mph 4) 1m - 9:26(9:26/m) 139/157bpm 124cal 6.36/6.99mph 5) 1m - 9:09(9:09/m) 143/154bpm 123cal 6.56/7.16mph 6) 1m - 8:25(8:25/m) 151/162bpm 125cal 7.12/8.14mph 7) 0.5m - 4:10(8:19/m) 163/172bpm 69cal 7.21/8.35mph Add a comment	4.9mi, 41:11 Running - General Split Summary === 1) 1m - 8:58(8:58/m) 140/151bpm 129cal 6.7/11.12mph 2) 1m - 8:32(8:32/m) 150/160bpm 133cal 7.03/7.66mph 3) 1m - 8:30(8:30/m) 150/159bpm 130cal 7.06/7.87mph 4) 1m - 8:18(8:18/m) 160/168bpm 137cal 7.22/7.74mph 5) 0.87m - 6:53(7:56/m) 168/174bpm 119cal 7.56/9.35mph Add a comment	3.8mi, 39:42 Running - General Split Summary === 1) 1m - 10:35(10:35/m) 130/147bpm 136cal 5.67/7.01mph 2) 1m - 10:22(10:22/m) 124/135bpm 123cal 5.79/6.64mph 3) 1m - 10:29(10:29/m) 131/145bpm 131cal 5.72/6.57mph 4) 0.79m - 8:16(10:28/m) 131/141bpm 100cal 5.73/6.3mph Add a comment	3.2mi, 27:45 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 143/164bpm 131cal 6.64/7.58mph 2) 1m - 8:42(8:42/m) 150/156bpm 135cal 6.9/8.16mph 3) 1m - 8:23(8:23/m) 157/166bpm 135cal 7.16/7.83mph 4) 0.21m - 1:37(7:49/m) 165/169bpm 27cal 7.68/8.01mph Add a comment	4.9mi, 44:05 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 143/151bpm 137cal 6.45/7.16mph 2) 1m - 9:03(9:03/m) 145/157bpm 134cal 6.63/7.6mph 3) 1m - 9:02(9:02/m) 149/158bpm 139cal 6.65/7.03mph 4) 1m - 8:58(8:58/m) 152/164bpm 139cal 6.69/7.14mph 5) 0.89m - 7:44(8:44/m) 154/162bpm 120cal 6.87/7.62mph Add a comment
Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13
-	4.6mi, 39:59 Running - General Split Summary === 1) 1m - 9:05(9:05/m) 144/165bpm 135cal 6.6/7.6mph 2) 1m - 8:42(8:42/m) 164/178bpm 148cal 6.9/7.49mph 3) 1m - 8:30(8:30/m) 167/179bpm 147cal 7.06/7.95mph 4) 1m - 8:54(8:54/m) 170/179bpm 158cal 6.74/7.26mph 5) 0.55m - 4:48(8:48/m) 170/183bpm 84cal 6.82/7.33mph Add a comment	5.6mi, 49:17 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 150/170bpm 142cal 6.43/7.03mph 2) 1m - 8:53(8:53/m) 156/169bpm 142cal 6.75/7.74mph 3) 1m - 8:54(8:54/m) 155/162bpm 140cal 6.74/7.2mph 4) 1m - 8:54(8:54/m) 158/165bpm 141cal 6.74/7.16mph 5) 1m - 8:28(8:28/m) 165/177bpm 142cal 7.08/8.52mph 6) 0.59m - 4:48(8:06/m) 168/173bpm 81cal 7.41/8.43mph Add a comment	5.6mi, 52:19 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 139/150bpm 135cal 6.1/6.82mph 2) 1m - 9:28(9:28/m) 140/150bpm 131cal 6.34/6.87mph 3) 1m - 9:20(9:20/m) 141/155bpm 128cal 6.43/7.64mph 4) 1m - 8:57(8:57/m) 150/164bpm 134cal 6.71/7.99mph 5) 1m - 9:17(9:17/m) 147/159bpm 130cal 6.47/6.93mph 6) 0.62m - 5:28(8:52/m) 149/157bpm 77cal 6.77/8.56mph Add a comment	54.2mi, 6:07:47 Cycling - General Split Summary === 1) 5m - 31:07(6:13/m) 117/146bpm 341cal 9.64/20.08mph 2) 5m - 36:52(7:22/m) 132/160bpm 475cal 8.14/18.79mph 3) 5m - 36:14(7:15/m) 126/148bpm 345cal 8.28/23.67mph 4) 5m - 24:31(4:54/m) 116/135bpm 173cal 12.24/26.9mph 5) 5m - 27:54(5:35/m) 120/141bpm 262cal 10.75/26.47mph 6) 5m - 35:49(7:10/m) 116/126bpm 268cal 8.38/24.4mph 7) 5m - 28:00(5:36/m) 127/147bpm 324cal 10.72/28.14mph 8) 5m - 39:25(7:53/m) 127/143bpm 398cal 7.61/31.16mph 9) 5m - 40:33(8:07/m) 123/140bpm 371cal 7.4/26.95mph 10) 5m - 42:28(8:30/m) 128/163bpm 428cal 7.06/30.68mph 11) 4.22m - 24:55(5:54/m) 144/167bpm 370cal 10.16/29.08mph Add a comment	36.7mi, 4:32:35 Cycling - General Split Summary === 1) 5m - 36:26(7:17/m) 126/164bpm 454cal 8.23/25.44mph 2) 5m - 52:46(10:33/m) 127/165bpm 566cal 5.69/26.26mph 3) 5m - 29:04(5:49/m) 136/163bpm 328cal 10.32/26.3mph 4) 5m - 40:43(8:09/m) 132/164bpm 446cal 7.37/27.59mph 5) 5m - 38:26(7:41/m) 137/164bpm 443cal 7.8/25.13mph 6) 5m - 37:37(7:31/m) 143/187bpm 539cal 7.97/26.32mph 7) 5m - 26:03(5:13/m) 135/158bpm 235cal 11.51/29.1mph 8) 1.68m - 11:29(6:49/m) 130/143bpm 95cal 8.8/21.16mph Add a comment	54.1mi, 5:25:25 Cycling - General Split Summary === 1) 5m - 31:39(6:20/m) 123/156bpm 395cal 9.48/24.94mph 2) 5m - 33:52(6:46/m) 133/161bpm 407cal 8.86/22.48mph 3) 5m - 39:56(7:59/m) 125/151bpm 360cal 7.51/16.89mph 4) 5m - 35:46(7:09/m) 134/162bpm 440cal 8.39/23.98mph 5) 5m - 27:55(5:35/m) 124/141bpm 279cal 10.75/26.63mph 6) 5m - 26:00(5:12/m) 135/163bpm 330cal 11.54/27.3mph 7) 5m - 29:42(5:56/m) 138/165bpm 350cal 10.1/23.71mph 8) 5m - 27:36(5:31/m) 142/162bpm 356cal 10.87/34.21mph 9) 5m - 21:02(4:12/m) 137/156bpm 212cal 14.26/33.88mph 10) 5m - 21:58(4:24/m) 125/157bpm 168cal 13.65/33.16mph 11) 4.07m - 29:58(7:22/m) 121/157bpm 266cal 8.14/19.45mph Add a comment
Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20
4.1mi, 39:12 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 135/150bpm 134cal 6.12/6.57mph 2) 1m - 9:41(9:41/m) 144/149bpm 142cal 6.19/6.59mph 3) 1m - 9:31(9:31/m) 145/154bpm 137cal 6.3/7.81mph 4) 1m - 9:36(9:36/m) 148/158bpm 142cal 6.25/7.47mph 5) 0.07m - 36(8:49/m) 153/156bpm 9cal 6.8/6.72mph Add a comment	6.3mi, 1:00:00 Running - General Split Summary === 1) 1m - 10:06(10:06/m) 137/155bpm 137cal 5.94/7.33mph 2) 1m - 9:59(9:59/m) 147/158bpm 150cal 6.01/6.87mph 3) 1m - 9:38(9:38/m) 144/150bpm 137cal 6.23/6.93mph 4) 1m - 9:32(9:32/m) 149/153bpm 141cal 6.3/7.18mph 5) 1m - 9:32(9:32/m) 151/158bpm 142cal 6.29/6.72mph 6) 1m - 8:59(8:59/m) 155/164bpm 139cal 6.68/7.2mph 7) 0.28m - 2:15(7:57/m) 165/170bpm 37cal 7.54/8.5mph Add a comment	4.8mi, 46:13 Running - General Split Summary === 1) 1m - 9:46(9:46/m) 138/148bpm 139cal 6.14/6.62mph 2) 1m - 9:26(9:26/m) 138/151bpm 131cal 6.36/6.95mph 3) 1m - 9:35(9:35/m) 135/146bpm 123cal 6.26/7.33mph 4) 1m - 10:06(10:06/m) 134/145bpm 119cal 5.95/6.97mph 5) 0.81m - 7:20(9:03/m) 149/157bpm 110cal 6.63/7.28mph Add a comment	6.3mi, 57:09 Running - General Split Summary === 1) 1m - 9:28(9:28/m) 141/156bpm 136cal 6.34/7.51mph 2) 1m - 9:24(9:24/m) 147/158bpm 146cal 6.38/7.2mph 3) 1m - 9:06(9:06/m) 145/153bpm 136cal 6.59/7.62mph 4) 1m - 9:05(9:05/m) 151/159bpm 142cal 6.61/6.95mph 5) 1m - 9:03(9:03/m) 151/160bpm 140cal 6.63/7.43mph 6) 1m - 8:51(8:51/m) 154/159bpm 140cal 6.78/7.53mph 7) 0.27m - 2:13(8:10/m) 160/163bpm 36cal 7.36/7.64mph Add a comment	4.2mi, 43:57 Running - General Split Summary === 1) 1m - 10:27(10:27/m) 122/137bpm 128cal 5.74/6.24mph 2) 1m - 10:24(10:24/m) 119/129bpm 120cal 5.77/7.64mph 3) 1m - 10:45(10:45/m) 118/128bpm 123cal 5.58/6.26mph 4) 1m - 10:31(10:31/m) 125/135bpm 123cal 5.71/6.62mph 5) 0.19m - 1:50(9:35/m) 131/137bpm 22cal 6.26/6.47mph Add a comment	5.6mi, 52:12 Running - General Split Summary === 1) 1m - 9:47(9:47/m) 133/153bpm 128cal 6.13/6.99mph 2) 1m - 9:32(9:32/m) 143/154bpm 137cal 6.3/7.16mph 3) 1m - 9:18(9:18/m) 140/147bpm 127cal 6.45/7.16mph 4) 1m - 9:15(9:15/m) 143/153bpm 127cal 6.49/7.18mph 5) 1m - 9:09(9:09/m) 149/161bpm 134cal 6.56/7.08mph 6) 0.6m - 5:11(8:40/m) 157/161bpm 82cal 6.92/7.22mph Add a comment 1.9mi, 20:49 Cycling - General Split Summary === 1) 1.94m - 20:49(10:42/m) 111/123bpm 209cal 5.61/12.65mph Add a comment	-

Dist	Races	PB	WB	1989	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
0.7mi	2	7:39 10:56/mi	34.16											7:39 34.16
1mi	44	6:01 6:01/mi	67.77								6:07 65.15		6:14 64.91	6:01 67.77	6:19 65.06	6:41 61.97
2km	4	8:34 6:54/mi	60.08												8:58 56.96	8:34 60.08
1.3mi	1	8:33 6:35/mi	60.59								8:33 60.59
1.7mi	5	10:27 6:09/mi	68.74					11:45 59.78	11:12 63.18	10:40 66.84	10:27 68.74			10:54 67.43
3000m	5	12:20 6:37/mi	63.87								12:20 63.87
2.1mi	1	16:17 7:45/mi	55.76											16:17 55.76
3.5km	1	20:45 9:32/mi	46.03													20:45 46.03
2.2mi	2	17:10 7:48/mi	53.75							17:10 53.75
3mi	1	21:08 7:03/mi	64.52											21:08 64.52
5km	421	20:05 6:28/mi	69.05		22:26 59.08	22:40 58.84	21:23 62.81	20:39 65.50	20:16 67.21	20:26 67.13	20:05 68.99	21:43 64.29	20:39 67.88	20:27 69.05	21:24 66.47	21:59 65.19
6km	1	32:02 8:36/mi	52.70										32:02 52.70
5mi	33	33:38 6:44/mi	66.87			39:10 55.69		37:42 58.60	33:38 66.17	34:32 64.94	34:15 66.87	49:21 46.76	35:32 65.45	35:42 64.78	37:00 63.01
5.5mi	12	39:57 7:16/mi	63.54			1:02:00 38.70	1:06:51 36.10	47:18 51.37	48:06 50.90		41:22 59.63		39:57 63.54	43:38 57.85	44:03 57.75	49:00 52.75
5.6mi	1	51:12 9:11/mi	47.82				51:12 47.82
9km	5	43:00 7:41/mi	57.89			44:03 55.38			43:00 57.89	46:32 53.90	48:16 52.37
5.6mi	2	1:03:25 11:19/mi	39.92							1:03:25 39.69	1:03:33 39.92
5.7mi	3	39:23 6:55/mi	67.15										40:23 66.52	39:23 67.15
5.8mi	2	45:02 7:46/mi	57.44					50:31 50.85	45:02 57.44
5.9mi	6	39:18 6:40/mi	66.96			44:25 58.15	55:34 46.73	41:51 62.44	39:18 66.96	39:54 66.46
6mi	17	42:15 7:03/mi	65.27			49:29 52.83	47:22 55.75	47:49 55.57	42:16 63.32	42:54 62.86	42:15 64.33		45:05 62.72	42:39 65.27	43:54 63.93
6.2mi	6	49:28 7:59/mi	58.61						50:14 55.05	51:49 53.78	51:19 54.73		49:28 58.61	50:31 56.94
6.2mi	1	43:49 7:03/mi	65.76											43:49 65.76
10km	135	42:36 6:51/mi	67.33		44:18 61.11	46:23 58.64	46:08 59.28	44:12 62.26	43:14 64.10	42:54 65.10	42:36 67.33	45:41 63.61	44:35 65.68	42:59 67.07	44:46 64.93	1:26:48 33.76
6.5mi	20	46:22 7:08/mi	64.63				53:39 53.32		46:22 62.53	48:21 60.42	47:40 63.29	54:30 55.77	47:24 64.63	1:01:25 49.10	49:41 61.20
6.6mi	1	55:35 8:25/mi	52.59					55:35 52.59
11km	4	49:58 7:19/mi	61.01				54:54 54.80			49:58 61.01	50:53 60.38
6.9mi	3	50:38 7:20/mi	62.90						50:38 61.31				53:18 61.47	51:21 62.90
7mi	5	53:04 7:35/mi	59.91			57:23 53.82	58:51 52.76	53:04 58.87	53:18 59.00		54:33 59.91
12km	4	1:05:28 8:47/mi	50.52					1:05:28 50.52	1:07:09 49.89	1:06:50 50.50
7.5mi	1	58:54 7:51/mi	55.93		58:54 55.93
7.9mi	2	58:50 7:27/mi	62.76											58:50 62.76	1:01:48 60.24
8mi	5	59:41 7:28/mi	62.65					1:03:35 56.15	1:00:20 59.57	1:03:21 57.17		1:04:53 58.00		59:41 62.65
10mi	31	1:10:12 7:01/mi	65.64				1:17:23 57.94	1:15:00 60.12	1:13:50 61.47	1:13:08 62.51	1:10:12 65.64	1:17:27 61.48	1:11:52 65.16	1:14:01 63.79	1:18:24 60.73	3:14:54 24.63
16.8km	2	1:35:48 9:11/mi	51.03							1:56:07 41.10			1:35:48 51.03
10.5mi	3	1:42:47 9:47/mi	46.36					1:47:52 43.89	1:42:47 46.36
13.1mi	64	1:37:42 7:27/mi	63.85	2:42:25 36.25	1:46:53 55.06		1:45:40 56.17	1:41:35 58.74	1:39:38 60.26	1:40:26 60.19	1:37:42 62.35	1:50:40 57.09	1:40:10 63.07	1:37:48 63.85	1:40:18 62.26	1:53:43 55.84
14mi	6	1:48:26 7:45/mi	59.17					1:53:08 56.37	1:48:26 59.17	1:56:03 55.67	1:52:30 57.87					2:06:42 53.56
14.2mi	4	1:53:38 8:00/mi	58.11						1:59:57 54.25		1:53:38 58.11	2:12:59 51.50	2:04:56 55.26
20mi	15	2:43:25 8:10/mi	59.51					2:51:04 54.59	2:51:11 54.89	2:49:17 55.89	2:43:25 58.34	3:00:47 54.24	2:58:40 55.34	2:44:13 59.51	3:05:38 53.08
26.2mi	18	3:37:08 8:17/mi	60.86					3:57:19 52.95	3:48:10 55.41	3:44:00 56.83	3:37:08 59.08	4:14:55 51.48	4:19:31 51.00	3:39:20 60.86	4:45:40 46.41

2019	Distance	Date	Result	WAVA
The Monthly Mile South Shields	1mi	4 Dec		0.00%
The Monthly Mile South Shields	1mi	6 Nov		0.00%
Darlo Trail Series - race 7 - West Park Night Run	5km	16 Oct		0.00%
The Monthly Mile South Shields	1mi	2 Oct		0.00%
South Shields Summer Trail Series 5k	5km	18 Sep		0.00%
Darlo Trail Series - race 6 - Baydale Beck	5km	18 Sep		0.00%
Lambton Estate Half Marathon	13.1mi	14 Sep		0.00%
Muddy Roads Tees Trail Summer Series 2019 - Race 6 - Preston Park 5k	5km	11 Sep		0.00%
Great North Run	13.1mi	8 Sep	2:01:42	52.17%
Gibside greatrunlocal 5k one off Thursday night	5km	5 Sep	28:16	50.70%
Great Run Local Washington 5k	5km	18 Aug	24:20	58.89%
Herrington Country parkrun	5km	17 Aug	42:04	34.07%
Darlo Trail Series - race 5 - The Rocket	5km	14 Aug	25:25	56.38%
The Monthly Mile South Shields	1mi	7 Aug	6:55	59.88%
Riverside parkrun	5km	3 Aug	24:52	57.63%
Run Like a Legend - Durham Mile	1mi	26 Jul	6:55	59.88%
Darlo Trail Series - race 4 - South Park	5km	24 Jul	26:23	54.32%
Northumberland Coastal Run	14mi	21 Jul	2:06:42	53.56%
Riverside parkrun	5km	20 Jul	24:35	58.29%
Muddy Roads Tees Trail Summer Series 2019 - Race 4 - The Lordstones 5k	5km	10 Jul	26:44	53.60%
The Monthly Mile South Shields	1mi	3 Jul	6:46	61.21%
Cragside 10 Mile Trail Run	10mi	30 Jun	3:14:54	24.63%
Riverside parkrun	5km	29 Jun	23:25	61.20%
Angel View Races	5.5mi	27 Jun	49:00	52.75%
Darlo Trail Series - race 3 - West Park	5km	26 Jun	23:53	60.00%
South Shields Summer Trail Series 5k	5km	19 Jun	27:17	52.52%
Durham Coast Half Marathon	13.1mi	16 Jun	3:39:41	28.90%
Riverside parkrun	5km	15 Jun	22:46	62.94%
Muddy Roads Tees Trail Summer Series 2019 - Race 3 - The Pinchinthorpe 5k	5km	12 Jun	24:37	58.21%
Blyth Links parkrun	5km	8 Jun	28:57	49.50%
The Monthly Mile South Shields	1mi	5 Jun	6:43	61.66%
Great Run Local Washington 5k	5km	2 Jun	24:06	59.46%
Riverside parkrun	5km	1 Jun	23:14	61.68%
Darlo Trail Series 2 - Baydale Beck	5km	29 May	22:32	63.60%
Druridge Bay 10k	10km	26 May	1:26:48	33.76%
The Pastures parkrun	5km	25 May	40:25	35.46%
Muddy Roads Tees Trail Summer Series 2019 - Race 2 - The Pine Forest 5k	5km	22 May	24:48	57.78%
Roseberry Romp	4.6mi	21 May	54:12	39.88%
South Shields parkrun	5km	18 May	35:44	40.10%

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