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Argie M45

About

Race Times

All Races

Mileage

Training

Blog

East Essex Triathlon Club, Halesowen Triathlon

Races
92
Miles
11238
Miles
1203
Miles
21445
WAVA
64.79%
400m
1:16
800m
2:56
Mile
6:07
5k
21:04
5M
37:00
10k
44:05
Half
1:37:56
Mara
3:52:21
20k
33:54
40k
1:10:51
400m
6:46
750m
13:05
1500m
31:56

About Me

My life was (excluding what is left of my family) shit and then I discovered running... since then have discovered cycling and swimming. The latter of which I am shit at which is a problem as I am a recent convert to triathlon. My life is still shit but I am now considerably slimmer, have an obsession about kit (lycra) and feel smug about being fit when ever other bugger around me is getting bigger and slower.

I don't want to die but guess I will have to sometime but until then I continue to aim to do the London Marathon or the Great North Run (both of which are only for old, fat and stupid people). I did VLM in 2012, my time in it suggests I was old, fat and possibly stupid when I went over the startline.

Coach: What are your legs?

Argie: Springs. Steel springs.

Coach: What are they going to do?

Argie: Hurl me down the track.

Coach: How fast can you run?

Argie: As fast as a leopard.

Coach: How fast are you going to run?

Argie: As fast as a leopard!

Coach: Then let's see you fucking doing it!

Do drugs, get sick, get better, dope, fornicate, start a charity and Livestrong etc.

Currently National Open Water Swimming Champion (2013) at 200m Relay.

Current Status

Looking at Quadrathlon?

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Buddies

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2016
400m	3	1:16 5:06/mi	58.56		1:28 50.18	1:16 58.56
800m	1	2:56 5:54/mi	57.62			2:56 57.62
1mi	3	6:07 6:07/mi	61.97		6:26 58.89	6:07 61.97
3km	3	12:23 6:39/mi	60.87				12:23 60.87	12:34 60.40
5km	10	21:04 6:47/mi	64.79	24:14 54.08	21:53 59.91	21:28 61.39	22:24 59.19			21:04 64.79
5mi	3	37:00 7:24/mi	60.08					37:00 60.08
10km	16	44:05 7:06/mi	62.23	48:37 56.10	46:41 58.45	44:05 62.23	45:28 60.70	45:18 61.34	47:51 58.50	46:33 60.58	48:00 59.63
13.1mi	7	1:37:56 7:29/mi	61.21		1:42:02 58.48	1:37:56 61.21	1:41:17 59.19	1:41:36 59.78
26.2mi	3	3:52:21 8:52/mi	54.64		3:58:31 52.38			4:07:30 50.67		3:52:21 54.64

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	9.5	11	11	7.4	9.7	7.2	10.7	8.6	8.9	0	0	0	84
2019	103	86	99	101	117	115	102	80	41	0	0	0	844
2019	35	74	59	39	0	0	0	16	0	0	0	0	223
2018	9.2	11.3	14.7	10.3	14.4	14.5	14.8	11	9.8	15.7	13	6.8	145.4
2018	38	44	35	34	58	55	37	41	42	7	26	64	482
2018	301	189	224	303	348	234	226	192	223	240	259	107	2844
2017	14.4	15.3	14.7	11.3	17	20	13.7	18.6	13.3	13.1	13.7	9.1	174.2
2017	62	45	82	54	74	65	46	62	55	64	35	36	681
2017	154	224	156	201	172	239	160	168	140	227	271	329	2442
2016	7.7	7.6	11.1	7.8	14.2	16.5	16.4	13.5	17.8	15.6	13.3	6.6	148
2016	59	66	84	59	70	76	48	75	73	81	49	57	796
2016	317	213	226	299	260	271	283	130	117	129	219	336	2800
2015	13.3	11.2	14.3	16.7	14.5	6.8	9.9	1.8	6.1	7.1	11.4	5.7	118.6
2015	79	76	85	49	79	72	81	71	73	88	49	69	872
2015	336	196	213	200	177	364	179	145	296	216	185	251	2757
2014	15.9	12.4	12.5	15.1	15.9	22.9	14.4	11.7	17.7	14.6	13.3	12.2	178.5
2014	86	96	104	87	72	63	69	69	76	61	64	63	908
2014	139	132	72	60	97	172	318	369	322	273	338	253	2545
2013	15.9	12.6	12.4	16.1	18.9	16.3	14.7	12.7	13.7	17.8	13.4	16.2	180.6
2013	91	64	91	90	73	97	67	63	66	67	90	63	922
2013	120	108	96	85	85	160	179	288	159	127	126	167	1701
2012	5.1	5	5.3	6.8	6.4	7.1	6.5	7.7	11.8	9.9	12	10.7	94.3
2012	127	115	127	101	111	92	53	61	89	102	91	76	1143
2012	153	166	129	84	157	132	120	233	121	92	120	102	1608
2011	5.1	3.2	4.5	4.2	5	12.8	7.8	5.5	6.1	5.9	4.9	5.4	70.2
2011	106	96	99	78	80	61	52	59	81	127	134	95	1067
2011	94	96	147	216	245	157	128	257	253	85	96	116	1890
2010	0	0.4	0.3	0.2	0.8	1.2	0.5	0.3	0.9	0.4	0.6	2.1	7.6
2010	107	91	106	107	85	87	87	90	98	90	93	94	1135
2010	134	124	186	229	312	238	233	150	102	113	98	137	2056
2009	0	0	0	0	0	0	0	0.7	0.6	0.4	0.6	0	2.3
2009	139	151	171	169	151	147	144	133	113	105	119	106	1647
2009	0	0	0	0	0	0	0	126	169	139	98	50	581
2008	0	0	0	10	27	64	90	111	101	117	103	117	741

Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26
4.4mi, 38:00 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 134/159bpm 94cal 7.29/8.54mph 2) 1m - 8:22(8:22/m) 146/152bpm 113cal 7.18/8.81mph 3) 1m - 8:55(8:55/m) 141/148bpm 102cal 6.73/8.87mph 4) 1m - 8:46(8:46/m) 144/150bpm 101cal 6.85/7.66mph 5) 0.44m - 3:44(8:29/m) 148/153bpm 46cal 7.07/7.83mph Add a comment	1.6mi, 57:39 Swimming - General Split Summary === 1) 0.12m - 3:46(30:20/m) 42cal 24/rpm 1.98/2.22mph 2) 0m - 28(/m) 3) 0.08m - 2:41(32:21/m) 28cal 23/rpm 1.85/2.21mph 4) 0m - 16(/m) 5) 0.04m - 1:16(30:35/m) 14cal 23/rpm 1.96/2.14mph 6) 0m - 49(/m) 7) 0.12m - 3:43(29:54/m) 42cal 25/rpm 2.01/2.12mph 8) 0m - 13(/m) 9) 0.04m - 1:20(32:09/m) 14cal 24/rpm 1.87/2.06mph 10) 0m - 16(/m) 11) 0.1m - 2:49(27:15/m) 36cal 23/rpm 2.2/4.93mph 12) 0m - 35(/m) 13) 0.12m - 4:04(32:43/m) 42cal 24/rpm 1.83/2.23mph 14) 0m - 55(/m) 15) 0.12m - 3:41(29:37/m) 42cal 25/rpm 2.03/2.31mph 16) 0m - 1:42(/m) 17) 0.12m - 3:39(29:25/m) 42cal 26/rpm 2.04/2.35mph 18) 0m - 1:49(/m) 19) 0.02m - 28(22:30/m) 8cal 30/rpm 2.67/2.67mph 20) 0m - 11(/m) 21) 0.02m - 33(26:42/m) 7cal 29/rpm 2.25/2.25mph 22) 0m - 10(/m) 23) 0.02m - 31(25:16/m) 7cal 29/rpm 2.37/2.37mph 24) 0m - 10(/m) 25) 0.02m - 34(27:26/m) 7cal 28/rpm 2.19/2.19mph 26) 0m - 10(/m) 27) 0.02m - 31(25:19/m) 7cal 29/rpm 2.37/2.37mph 28) 0m - 11(/m) 29) 0.02m - 35(28:34/m) 7cal 27/rpm 2.1/2.1mph 30) 0m - 45(/m) 31) 0.04m - 1:08(27:20/m) 14cal 28/rpm 2.2/2.31mph 32) 0m - 18(/m) 33) 0.04m - 1:10(28:12/m) 14cal 27/rpm 2.13/2.2mph 34) 0m - 12(/m) 35) 0.04m - 1:12(28:53/m) 14cal 28/rpm 2.08/2.1mph 36) 0m - 12(/m) 37) 0.04m - 1:10(28:12/m) 14cal 27/rpm 2.13/2.27mph 38) 0m - 11(/m) 39) 0.04m - 1:11(28:30/m) 14cal 28/rpm 2.1/2.12mph 40) 0m - 12(/m) 41) 0.04m - 1:13(29:17/m) 14cal 27/rpm 2.05/2.11mph 42) 0m - 53(/m) 43) 0.06m - 1:53(30:11/m) 21cal 25/rpm 1.99/2.16mph 44) 0m - 12(/m) 45) 0.06m - 1:58(31:35/m) 21cal 25/rpm 1.9/2.01mph 46) 0m - 9(/m) 47) 0.06m - 1:54(30:28/m) 21cal 25/rpm 1.97/2mph 48) 0m - 11(/m) 49) 0.06m - 1:56(31:11/m) 21cal 26/rpm 1.92/1.98mph 50) 0m - 9(/m) 51) 0.04m - 1:22(32:58/m) 14cal 23/rpm 1.82/2mph 52) 0m - 1(/m) Add a comment	4.3mi, 35:29 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 139/153bpm 100cal 7.48/8.7mph 2) 1m - 8:11(8:11/m) 153/160bpm 118cal 7.33/8.62mph 3) 1m - 8:39(8:39/m) 150/160bpm 109cal 6.93/8.54mph 4) 1m - 8:19(8:19/m) 155/161bpm 114cal 7.21/8.52mph 5) 0.28m - 2:17(8:14/m) 162/166bpm 34cal 7.29/7.72mph Add a comment	4.4mi, 38:09 Running - General Split Summary === 1) 1m - 8:16(8:16/m) 141/152bpm 102cal 7.25/8.89mph 2) 1m - 8:31(8:31/m) 153/160bpm 122cal 7.04/7.85mph 3) 1m - 9:07(9:07/m) 152/161bpm 122cal 6.58/8.45mph 4) 1m - 8:38(8:38/m) 158/164bpm 124cal 6.96/8.29mph 5) 0.41m - 3:37(8:44/m) 158/161bpm 50cal 6.87/7.72mph Add a comment	2.8mi, 21:41 Running - General Split Summary === 1) 1m - 7:44(7:44/m) 162/173bpm 117cal 7.76/8.43mph 2) 1m - 7:37(7:37/m) 173/181bpm 123cal 7.88/8.2mph 3) 0.84m - 6:21(7:36/m) 178/183bpm 104cal 7.9/8.29mph Add a comment 9mi, 26:53 Cycling - General Split Summary === 1) 5m - 14:49(2:58/m) 155/163bpm 199cal 90/99rpm 20.25/23.46mph 2) 3.98m - 12:04(3:02/m) 157/165bpm 164cal 86/119rpm 19.79/22.62mph Add a comment 0.4mi, 10:01 Swimming - General Split Summary === 1) 0.31m - 9:06(29:20/m) 145/157bpm 113cal 29/40rpm 2.04/5.13mph 2) 0.03m - 53(26:53/m) 157/159bpm 12cal 22/37rpm 2.23/4.03mph 3) 0m - 2(11:47/m) 155/155bpm 5.08/3.38mph Add a comment	0.6mi, 21:21 Swimming - General Split Summary === 1) 0.31m - 11:06(35:48/m) 110cal 26/43rpm 1.68/4.85mph 2) 0.26m - 10:15(38:57/m) 93cal 25/47rpm 1.54/3.44mph Add a comment	2.3mi, 58:02 Cross-Training - Walking Split Summary === 1) 1.01m - 22:53(22:42/m) 113/151bpm 161cal 43/67rpm 2.64/3.78mph 2) 1m - 27:40(27:40/m) 95/130bpm 112cal 22/80rpm 2.17/6.16mph 3) 0.31m - 7:30(24:25/m) 117/137bpm 53cal 23/56rpm 2.46/3.55mph Add a comment 4.5mi, 37:10 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 138/156bpm 97cal 7.23/8.52mph 2) 1m - 7:57(7:57/m) 156/162bpm 116cal 7.55/9.06mph 3) 1m - 8:31(8:31/m) 152/157bpm 114cal 7.04/8.16mph 4) 1m - 8:18(8:18/m) 155/160bpm 112cal 7.24/7.72mph 5) 0.51m - 4:06(8:01/m) 159/163bpm 58cal 7.48/7.68mph Add a comment
Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2
-	1.6mi, 1:02:02 Swimming - General Split Summary === 1) 0.25m - 7:36(30:33/m) 84cal 25/rpm 1.96/2.23mph 2) 0m - 38(/m) 3) 0.12m - 4:13(33:56/m) 42cal 24/rpm 1.77/2.04mph 4) 0m - 36(/m) 5) 0.14m - 3:57(27:13/m) 51cal 25/rpm 2.2/3.03mph 6) 0m - 3:05(/m) 7) 0.12m - 4:19(34:44/m) 42cal 23/rpm 1.73/2.13mph 8) 0m - 59(/m) 9) 0.12m - 4:54(39:28/m) 42cal 22/rpm 1.73/2.07mph 10) 0m - 2:26(/m) 11) 0.06m - 1:43(27:41/m) 21cal 26/rpm 2.17/2.3mph 12) 0m - 14(/m) 13) 0.06m - 1:49(29:16/m) 21cal 26/rpm 2.05/2.28mph 14) 0m - 1:31(/m) 15) 0.25m - 7:17(29:18/m) 85cal 27/rpm 2.05/2.42mph 16) 0m - 50(/m) 17) 0.25m - 7:23(29:41/m) 84cal 27/rpm 2.02/2.22mph 18) 0m - 1:03(/m) 19) 0.25m - 7:19(29:27/m) 85cal 27/rpm 2.04/2.7mph 20) 0m - 12(/m) 21) 0m - 1(/m) Add a comment	3.1mi, 24:45 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 140/152bpm 97cal 7.41/8.72mph 2) 1m - 7:46(7:46/m) 154/162bpm 107cal 7.72/10.37mph 3) 1m - 7:50(7:50/m) 162/169bpm 119cal 7.66/8.43mph 4) 0.13m - 1:03(7:57/m) 166/168bpm 16cal 7.55/7.68mph Add a comment	4.7mi, 38:04 Running - General Split Summary === 1) 1m - 7:31(7:31/m) 136/152bpm 86cal 7.99/9.29mph 2) 1m - 8:16(8:16/m) 156/166bpm 120cal 7.27/8.7mph 3) 1m - 8:18(8:18/m) 153/159bpm 109cal 7.23/8.39mph 4) 1m - 8:11(8:11/m) 159/164bpm 117cal 7.34/8.85mph 5) 0.73m - 5:49(8:01/m) 157/160bpm 78cal 7.49/9.06mph Add a comment	3.3mi, 27:40 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 132/147bpm 88cal 7.09/8.47mph 2) 1m - 8:24(8:24/m) 148/156bpm 105cal 7.14/8.75mph 3) 1m - 8:08(8:08/m) 156/162bpm 115cal 7.38/7.91mph 4) 0.31m - 2:40(8:30/m) 157/159bpm 37cal 7.06/7.72mph Add a comment	1.8mi, 55:26 Swimming - General Split Summary === 1) 0.31m - 9:40(31:09/m) 110cal 27/32rpm 1.93/4.36mph 2) 0.22m - 6:12(28:42/m) 77cal 28/35rpm 2.09/3.96mph 3) 0.31m - 9:36(30:57/m) 110cal 27/30rpm 1.94/3.85mph 4) 0.22m - 6:55(30:50/m) 79cal 27/35rpm 1.95/3.5mph 5) 0.31m - 9:54(31:55/m) 110cal 26/29rpm 1.88/4.07mph 6) 0.25m - 7:30(30:11/m) 88cal 26/32rpm 1.99/3.53mph 7) 0.14m - 5:39(39:42/m) 51cal 26/34rpm 1.51/6.95mph Add a comment	4.4mi, 36:47 Running - General Split Summary === 1) 1m - 8:27(8:27/m) 136/153bpm 97cal 7.1/9.27mph 2) 1m - 8:05(8:05/m) 146/153bpm 105cal 7.42/8.6mph 3) 1m - 8:47(8:47/m) 136/146bpm 89cal 6.82/8.72mph 4) 1m - 8:20(8:20/m) 145/152bpm 97cal 7.2/9.66mph 5) 0.38m - 3:07(8:08/m) 148/151bpm 38cal 7.38/8.87mph Add a comment
Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9
-	1.4mi, 1:00:28 Swimming - General Split Summary === 1) 0.17m - 6:06(36:52/m) 56cal 22/rpm 1.68/2.17mph 2) 0m - 2:57(/m) 3) 0.25m - 7:58(32:03/m) 91cal 24/rpm 1.87/2.06mph 4) 0m - 2:20(/m) 5) 0.25m - 7:37(30:38/m) 100cal 23/rpm 1.96/4.61mph 6) 0m - 39(/m) 7) 0.06m - 2:00(32:13/m) 28cal 19/rpm 1.86/2.25mph 8) 0m - 50(/m) 9) 0.12m - 3:43(29:54/m) 42cal 26/rpm 2.01/2.16mph 10) 0m - 1:18(/m) 11) 0.12m - 3:30(28:12/m) 42cal 27/rpm 2.13/2.32mph 12) 0m - 2:16(/m) 13) 0.02m - 28(22:17/m) 8cal 28/rpm 2.69/2.69mph 14) 0m - 32(/m) 15) 0.02m - 30(23:49/m) 8cal 28/rpm 2.52/2.52mph 16) 0m - 29(/m) 17) 0.02m - 29(23:11/m) 8cal 31/rpm 2.59/2.59mph 18) 0m - 30(/m) 19) 0.02m - 30(24:13/m) 8cal 28/rpm 2.48/2.48mph 20) 0m - 28(/m) 21) 0.02m - 29(23:17/m) 8cal 29/rpm 2.58/2.58mph 22) 0m - 30(/m) 23) 0.02m - 32(25:23/m) 7cal 29/rpm 2.36/2.36mph 24) 0m - 57(/m) 25) 0.04m - 1:04(25:39/m) 15cal 30/rpm 2.34/2.42mph 26) 0m - 42(/m) 27) 0.04m - 1:05(26:04/m) 15cal 30/rpm 2.3/2.4mph 28) 0m - 38(/m) 29) 0.04m - 1:07(26:51/m) 14cal 28/rpm 2.23/2.33mph 30) 0m - 36(/m) 31) 0.04m - 1:04(25:44/m) 15cal 30/rpm 2.33/2.42mph 32) 0m - 27(/m) 33) 0.04m - 1:08(27:19/m) 14cal 28/rpm 2.2/2.26mph 34) 0m - 30(/m) 35) 0.04m - 1:09(27:50/m) 14cal 28/rpm 2.15/2.2mph 36) 0m - 46(/m) 37) 0.08m - 2:35(31:08/m) 28cal 25/rpm 1.93/2.01mph Add a comment	3.3mi, 26:17 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 145/159bpm 110cal 7.2/11.37mph 2) 1m - 8:05(8:05/m) 153/159bpm 113cal 7.42/8.33mph 3) 1m - 7:48(7:48/m) 158/163bpm 116cal 7.69/8.56mph 4) 0.26m - 2:04(8:01/m) 162/165bpm 31cal 7.49/8.04mph Add a comment	4.5mi, 37:27 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 141/156bpm 105cal 7.23/8.56mph 2) 1m - 8:19(8:19/m) 153/157bpm 116cal 7.21/8.14mph 3) 1m - 8:44(8:44/m) 149/157bpm 111cal 6.87/8.12mph 4) 1m - 8:13(8:13/m) 154/159bpm 110cal 7.31/8.7mph 5) 0.48m - 3:54(8:03/m) 157/160bpm 54cal 7.45/8.95mph Add a comment	4.4mi, 37:22 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 137/151bpm 99cal 7.34/8.35mph 2) 1m - 8:22(8:22/m) 148/155bpm 114cal 7.17/8.47mph 3) 1m - 8:39(8:39/m) 148/155bpm 112cal 6.93/8.01mph 4) 1m - 8:22(8:22/m) 153/159bpm 111cal 7.18/9.2mph 5) 0.44m - 3:49(8:41/m) 151/156bpm 47cal 6.91/7.97mph Add a comment	2.3mi, 1:06:53 Swimming - General Split Summary === 1) 0.31m - 8:34(27:36/m) 112cal 26/30rpm 2.17/5.19mph 2) 0.27m - 7:37(28:00/m) 97cal 27/35rpm 2.14/5.82mph 3) 0.31m - 9:09(29:29/m) 112cal 27/34rpm 2.04/8.82mph 4) 0.29m - 8:42(29:41/m) 105cal 27/33rpm 2.02/5.18mph 5) 0.31m - 9:47(31:33/m) 112cal 23/30rpm 1.9/9.21mph 6) 0.31m - 8:21(26:56/m) 112cal 27/33rpm 2.23/9.72mph 7) 0.01m - 17(25:19/m) 3cal 28/34rpm 2.37/2.8mph 8) 0.02m - 1:14(1:06:30/m) 6cal 3/30rpm 0.9/2.81mph 9) 0.31m - 9:15(29:50/m) 111cal 25/31rpm 2.01/7.16mph 10) 0.15m - 3:56(26:55/m) 52cal 28/36rpm 2.23/3.8mph Add a comment	4.4mi, 37:27 Running - General Split Summary === 1) 1m - 8:23(8:23/m) 136/146bpm 101cal 7.16/8.45mph 2) 1m - 8:16(8:16/m) 147/154bpm 113cal 7.25/8.31mph 3) 1m - 8:38(8:38/m) 145/150bpm 110cal 6.94/7.89mph 4) 1m - 8:27(8:27/m) 150/156bpm 109cal 7.1/8.04mph 5) 0.43m - 3:43(8:34/m) 148/154bpm 46cal 7/7.83mph Add a comment
Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16
4.4mi, 37:45 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 133/146bpm 98cal 7.11/8.12mph 2) 1m - 8:21(8:21/m) 145/150bpm 112cal 7.18/7.93mph 3) 1m - 8:51(8:51/m) 143/148bpm 108cal 6.78/8.08mph 4) 1m - 8:28(8:28/m) 147/154bpm 107cal 7.08/8.12mph 5) 0.44m - 3:38(8:20/m) 151/155bpm 47cal 7.2/8.79mph Add a comment	1.5mi, 1:01:11 Swimming - General Split Summary === 1) 0.08m - 2:17(27:37/m) 29cal 25/rpm 2.17/2.42mph 2) 0m - 2:12(/m) 3) 0.14m - 4:28(30:50/m) 51cal 25/rpm 1.95/3.99mph 4) 0m - 24(/m) 5) 0.12m - 4:04(32:41/m) 42cal 22/rpm 1.84/2.26mph 6) 0m - 1:51(/m) 7) 0.1m - 2:41(25:52/m) 37cal 23/rpm 2.32/4.11mph 8) 0m - 2:15(/m) 9) 0.12m - 3:43(29:57/m) 42cal 24/rpm 2/2.34mph 10) 0m - 2:43(/m) 11) 0.12m - 3:47(30:27/m) 42cal 24/rpm 1.97/2.21mph 12) 0m - 3:04(/m) 13) 0.06m - 1:39(26:35/m) 21cal 27/rpm 2.26/2.34mph 14) 0m - 26(/m) 15) 0.06m - 1:43(27:33/m) 21cal 25/rpm 2.18/2.27mph 16) 0m - 12(/m) 17) 0.06m - 1:35(25:30/m) 22cal 30/rpm 2.35/2.43mph 18) 0m - 49(/m) 19) 0.06m - 1:47(28:34/m) 21cal 27/rpm 2.1/2.12mph 20) 0m - 44(/m) 21) 0.12m - 3:27(27:47/m) 43cal 29/rpm 2.16/2.55mph 22) 0m - 1:06(/m) 23) 0.12m - 3:28(27:51/m) 43cal 28/rpm 2.15/2.61mph 24) 0m - 1:36(/m) 25) 0.25m - 7:06(28:35/m) 85cal 30/rpm 2.1/2.66mph 26) 0m - 50(/m) 27) 0.04m - 1:15(30:13/m) 14cal 24/rpm 1.99/2mph Add a comment	4.4mi, 37:46 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 138/157bpm 105cal 7.2/8.18mph 2) 1m - 8:25(8:25/m) 148/155bpm 115cal 7.13/7.78mph 3) 1m - 9:02(9:02/m) 144/154bpm 108cal 6.64/7.95mph 4) 1m - 8:45(8:45/m) 145/154bpm 102cal 6.86/8.85mph 5) 0.4m - 3:13(8:05/m) 153/156bpm 43cal 7.42/8.97mph Add a comment	4.4mi, 38:12 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 131/146bpm 94cal 7.13/8.16mph 2) 1m - 8:30(8:30/m) 138/147bpm 97cal 7.06/8.1mph 3) 1m - 8:51(8:51/m) 135/145bpm 88cal 6.78/7.99mph 4) 1m - 8:29(8:29/m) 140/145bpm 97cal 7.07/7.89mph 5) 0.44m - 3:57(9:01/m) 142/146bpm 45cal 6.66/7.31mph Add a comment	6.5mi, 55:59 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 135/146bpm 99cal 7.23/7.95mph 2) 1m - 8:18(8:18/m) 147/156bpm 111cal 7.23/7.93mph 3) 1m - 8:57(8:57/m) 154/165bpm 127cal 6.71/7.58mph 4) 1m - 8:46(8:46/m) 160/169bpm 130cal 6.85/7.58mph 5) 1m - 8:54(8:54/m) 157/167bpm 118cal 6.74/7.72mph 6) 1m - 8:31(8:31/m) 161/165bpm 123cal 7.04/8.16mph 7) 0.52m - 4:15(8:12/m) 161/166bpm 61cal 7.32/8.31mph Add a comment	1.9mi, 1:01:40 Swimming - General Split Summary === 1) 0.31m - 9:55(31:57/m) 110cal 26/31rpm 1.88/3.06mph 2) 0.21m - 6:41(31:25/m) 75cal 27/35rpm 1.91/3.36mph 3) 0.31m - 10:16(33:07/m) 110cal 24/30rpm 1.81/3.58mph 4) 0.23m - 7:53(34:54/m) 81cal 26/32rpm 1.72/5.53mph 5) 0.31m - 9:21(30:09/m) 111cal 24/29rpm 1.99/6.4mph 6) 0.27m - 7:50(29:30/m) 95cal 28/33rpm 2.03/3.26mph 7) 0.3m - 9:44(32:44/m) 105cal 26/31rpm 1.83/3.74mph Add a comment 4.2mi, 1:40:19 Cross-Training - Walking Split Summary === 1) 1m - 20:05(20:05/m) 94/125bpm 91cal 48/66rpm 2.99/5.45mph 2) 1m - 24:29(24:29/m) 111/137bpm 147cal 38/87rpm 2.45/4.42mph 3) 1m - 32:15(32:15/m) 92/136bpm 123cal 25/117rpm 1.86/3.78mph 4) 1m - 19:53(19:53/m) 91/107bpm 71cal 48/58rpm 3.02/3.78mph 5) 0.17m - 3:36(20:59/m) 88/107bpm 11cal 50/59rpm 2.86/4.91mph Add a comment	-

2016	Distance	Date	Result	WAVA
Great Birmingham Run	13.1mi	16 Oct		0.00%
Bridge Triathlon (Sprint)	750metres/20km/3.15miles	19 Jun	/ /	0.00%
Great Birmingham 10k	10km	1 May	48:00	59.63%
Basildon Aquathlon	400metres/5km	10 Apr	/	0.00%
Sandwell Aquathlon	400metres/3.1miles	3 Apr	/	0.00%
2015	Distance	Date	Result	WAVA
Ironman Cymru	2.4miles/112miles/26.2miles	13 Sep	/ /	0.00%
Bridge Triathlon (Sprint)	750metres/20km/3.15miles	19 Jun	16:03 / 58:07 / 23:53	0.00%
Basildon Aquathlon	400metres/5km	29 Mar	7:02 / 23:54	0.00%
2014	Distance	Date	Result	WAVA
Essex Season Ender	0mi	9 Nov	4:51:00	0.00%
Basildon parkrun	5km	13 Sep	21:04	64.79%
East Essex Swim Time Trial E	0mi	11 Sep	6:46	0.00%
Redcaps Aquathlon	800metres/3km	6 Sep	/	0.00%
The Vitruvian	1900metres/85km/21km	30 Aug	39:29 / 2:48:55 / 1:44:39	0.00%
Grays Triathlon	400metres/20km/5km	20 Jul	/ /	0.00%
Horndon on the Hill 10km	10km	29 Jun	46:33	60.58%
The Bridge Triathlon	750metres/24km/5km	22 Jun	17:33 / 32:03 / 22:34	0.00%
Nuclear Rush 12k	12km	11 May	2:03:02	27.66%
London Marathon	26.2mi	13 Apr	3:52:21	54.64%
Basildon Aquathlon	400metres/5km	6 Apr	6:52 / 23:29	0.00%
South Essex Cross Country League - Weald Country Park	5mi	2 Feb		0.00%
Hadleigh Legacy 10K	10km	26 Jan	57:31	49.03%
2013	Distance	Date	Result	WAVA
Redcaps Aquathlon	600metres/3km	14 Sep	/	0.00%
East Essex Swim TT 400m	0mi	12 Sep	6:54	0.00%
The Vitruvian	1900metres/85km/21km	31 Aug	38:44 / 2:57:55 / 2:07:12	0.00%
Wilkins Kennedy Grays Triathlon	0.4km/20miles/5km	21 Jul	7:49 / 39:07 / 22:30	0.00%
EETC Swim Run	300metres/6km	18 Jul	5:53 / 27:56	0.00%
Horndon-on-the-hill 10k	10km	30 Jun	48:10	58.12%
The Bridge Triathlon - Sprint Distance	750metres/20km/5km	23 Jun	18:27 / 46:25 / 36:06	0.00%
EETC Swim Run	300metres/6km	20 Jun	5:29 / 28:10	0.00%
Bupa London 10,000	10km	27 May	47:51	58.50%
Basildon Aquathlon	400metres/5km	7 Apr	7:15 / 24:00	0.00%
South Essex Cross Country League Race 5	4mi	17 Feb		0.00%
South Essex Cross Country League Race 4	4mi	3 Feb		0.00%
South Essex Cross Country League Race 3	4mi	13 Jan		0.00%
2012	Distance	Date	Result	WAVA
Great Birmingham Run	13.1mi	21 Oct	1:41:36	59.78%
Dunton Demon 5	5mi	30 Sep	37:00	60.08%
EETC 400m TT	0mi	20 Sep	7:24	0.00%
Mob Match	1km/5km	15 Sep	19:15 / 23:16	0.00%
Clacton Triathlon - Standard	1500km/40km/10km	9 Sep	29:45 / 1:14:01 / 49:15	0.00%
The Maldon Triathlon Sprint Distance	750metres/28km/5km	15 Jul	13:05 / 54:21 / 23:28	0.00%
East Essex 3K Time Trial	3km	10 Jul	12:34	60.40%
Horndon-on-the-hill 10k	10km	24 Jun	45:18	61.34%
BUPA London 10,000	10km	27 May	45:21	61.28%
London Marathon	26.2mi	22 Apr	4:07:30	50.67%
East Essex Triathlon Club 400m TT	0mi	19 Apr	7:30	0.00%
Basildon Aquathlon	400metres/5km	15 Apr	7:43 / 23:11	0.00%
The National Lottery - Olympic Park Run	5mi	31 Mar		0.00%
2011	Distance	Date	Result	WAVA
Crown to Crown 5k Race	5km	26 Dec		0.00%
Sandy Balls Duathlon	0km/20km/10km	30 Oct	/ 41:54 /59:30	0.00%
Great Birmingham Run	13.1mi	23 Oct	1:42:59	58.56%
Heybridge Basin Mob Match	1km/5km	8 Oct	19:49 / 23:08	0.00%
Crown to Crown 5k Race	5km	7 Sep	23:41	55.99%
Clacton Standard Triathlon	1500metres/40km/10km	4 Sep	31:56 / 1:10:51 / 50:26	0.00%
East Essex Triathlon Club 3K TT	3km	12 Jul	12:23	60.87%
The Maldon Triathlon - Standard Distance	1.5km/45km/9km	10 Jul	22:51 / 1:23:15 / 46:15	0.00%
Horndon-on-the-hill 10k	10km	26 Jun	46:11	59.76%
Braintree Triathlon	400metres/20km/5km	5 Jun	7:53 / 40:35 / 23:39	0.00%
BUPA London 10,000	10km	30 May	45:28	60.70%
EET Club 400m swim TT	0km	19 May	8:20	0.00%
Crown to Crown 5k Race	5km	22 Apr	22:24	59.19%
East Essex Tri - Club Time Trial	3km	22 Mar	12:35	59.90%
Brentwood Half Marathon	13.1mi	20 Mar	1:41:17	59.19%
South Essex Cross Country League 5	5mi	20 Feb	33:40	65.10%
South Essex Cross Country League 4	3.7mi	30 Jan	29:50	52.93%
South Essex Cross Country League /11 Race 3	4.5mi	16 Jan	42:03	46.91%
2010	Distance	Date	Result	WAVA
Sandy Balls Duathlon	0km/20km/10km	31 Oct	/ 41:07 /1:01:00	0.00%
Birmingham Half Marathon	13.1mi	24 Oct	1:37:56	61.21%
Cancer Research Run 10K - Hylands Park	10km	3 Oct	50:19	54.85%
Blackwater Leisure Charity Triathlon	400metres/23km/6km	12 Sep	10:19 / 42:09 / 26:12	0.00%
Crown to Crown 5K	5km	1 Sep	21:28	61.39%
Skylarks 3k	3km	21 Jul		0.00%
Crown to Crown 5K	5km	14 Jul	21:29	61.35%
Southend Sprint Triathlon	400metres/20km/5km	4 Jul	11:10 / 33:54 / 25:03	0.00%
Horndon on the Hill 10K	10km	27 Jun	47:10	58.16%
Crown to Crown 5K	5km	9 Jun	25:41	51.32%
Fetch Everyone West Essex/East London Hard Bstrds 100m	100mi	5 Jun	16	61.85%
Fetch Everyone West Essex/East London Hard Bstrds Mile	1mi	5 Jun	6:07	61.97%
Fetch Everyone West Essex/East London Hard Bstrds 400m	400mi	5 Jun	1:16	58.56%
Fetch Everyone West Essex/East London Hard Bstrds 800m	800mi	5 Jun	2:56	57.62%
BUPA London 10,000	10km	31 May	44:05	62.23%
Crown to Crown 5k	5km	12 May	22:21	58.97%
Brentwood Half Marathon	13.1mi	21 Mar	1:40:35	59.32%
Crown to Crown 5k	5km	21 Feb	24:27	53.90%
2009	Distance	Date	Result	WAVA
Birmingham Half Marathon	13.1mi	11 Oct	1:42:02	58.48%
New Forest Marathon	26.2mi	27 Sep	3:58:31	52.38%
Fetch Sarfend 100m	0.1km	19 Sep	18	54.98%
Fetch Sarfend Mile	1mi	19 Sep	6:26	58.89%
Fetch Sarfend 400m	0.4km	19 Sep	1:17	57.80%
Little Havens 5K	5km	9 Aug	21:53	59.91%
Horndon Feast & Fayre 10K	10km	28 Jun	48:11	56.63%
BUPA London 10,000	10km	25 May	46:41	58.45%
Mid Essex 400m Hurtbox	400mi	28 Mar	1:28	50.18%
FEMEM 100m Cakewalk	0.1km	28 Mar	18	54.56%
FEMEM (Fetch Everyone Mid Essex Mile)	1mi	28 Mar	6:53	54.75%
Brentwood Half Marathon	13.1mi	15 Mar	1:46:01	56.09%
2008	Distance	Date	Result	WAVA
Farleigh Hospice Santa Run	2.2mi	7 Dec	17:49	55.75%
Fetch Five - Big Feck	5mi	1 Nov	39:38	54.68%
Cancer Research Run 10K - Hylands Park	10km	12 Oct	48:37	56.10%
St Lukes Hospice 5K	5km	14 Sep	24:14	54.08%
Nike Human Race 10K	10km	31 Aug	52:38	51.59%

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