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westmoors
F50 Dorset

Swordfish (57)

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STATUS Enjoying my running.

Wimborne AC

About Me
Took up running in May 2007. Mid pack plodder but always willing to work hard. My aim is to increase my race standard (WAVA) each year. Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Don't do too much, too fast, too soon!

Recent Blogs
The best month!	30th Sep
One for the Fetch Addicts	13th Sep
August roundup	Sep 2022
July roundup	Aug 2022
You couldn't make this up!	Jul 2022

Recent Training
5th Oct	Other	0mi	1:00:06
4th Oct	Intervals	5.2mi	52:03
3rd Oct	Progressive	2.9mi	32:03
3rd Oct	Sports Massage	0mi	1:00:00
2nd Oct	Long Run	10.8mi	2:00:24

Planned Races
The Doctor K Cup	8th Oct
New Forest 10 Mile Race	30th Oct
Downton Half-Marathon	27th Nov
Mapperton Muddle Half	10th Dec

12 Month Benchmarks	Run
Mile	8:32
5k	28:20
5mi	46:51
10k	1:02:20
10mi	1:41:57
Half	2:18:44

Recent Pictures	Show more

2022 Targets	Set your targets
Run 1500 Walk 150

Recent Threads
Wordle fans
100 miles a month in 2022
What is your fetch addiction position?
Rundle
Politics
parkrun thread

Buddies (32)

Followers (12)

Badges Collected	See available badges
+ 254 others

Read Everyone!

This is a little side project! See my recent reads:

Down To The Sea In Ships

Horatio Clare
The Ladies' Midnight Swimming Club

Faith Hogan
Ernest Hemmingway

For Whom The Bell Tolls
Dance To The Music Of Time Volume 2

Anthony Powell
Dance To The Music Of Time Volume 1

Anthony Powell
The Wind-Up Bird Chronicle

Haruki Murakami
The Alchemist's Secret

Scott Mariani
Dream of The Red Chamber

Cao Xueqin
The Great Circle

Maggie Shipstead
Catcher In The Rye

J D Salinger

View My Full List (18) | Build Your Own List

Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022
1mi	9	7:30 7:30/mi	62.70						7:55 57.79	7:49 59.23	7:30 62.46	7:46 61.05	8:12 58.53	7:45 62.70	7:54 62.28	8:10 61.01
5km	322	24:44 7:58/mi	64.61				26:28 58.02	26:35 57.77	26:51 57.59	25:23 61.90	24:44 63.53	25:23 62.46	26:21 61.26	26:07 61.92	25:18 64.61	26:32 62.27	28:09 59.75	28:05 60.14
5mi	14	42:01 8:24/mi	64.06	47:55 51.37	43:59 56.24	43:45 56.85	43:23 57.68	43:40 58.13	45:31 55.76	43:59 58.18		43:21 60.12	44:10 59.60	42:51 62.82	42:01 64.06			48:09 57.89
10km	34	52:40 8:29/mi	63.49	1:00:07 51.66	55:02 56.43	54:20 57.84	54:01 58.59	57:43 54.83	55:35 57.85	54:55 58.56	53:15 61.52	52:40 62.20	53:54 62.12	55:46 60.04	53:59 63.49		57:04 61.52	58:12 60.32
6.6mi	10	57:03 8:43/mi	62.59			1:02:26 52.73	1:00:43 54.56	1:08:32 48.68	1:01:43 54.47	1:00:35 55.95		59:31 58.02		59:16 59.55	57:03 62.59
6.8mi	1	58:34 8:37/mi	60.63								58:34 60.63
7.4mi	1	1:13:29 9:53/mi	52.57						1:13:29 52.57
10mi	18	1:28:34 8:51/mi	60.28		1:34:34 53.99	1:30:49 56.22	1:36:38 53.57	1:28:34 58.64	1:33:56 55.55	1:40:14 52.50		1:31:43 58.48	1:29:56 60.27	1:31:46 59.73	1:32:00 60.28
12mi	1	2:45:11 13:46/mi	39.59										2:45:11 39.59
20km	2	1:55:53 9:19/mi	56.26			1:58:39 53.77			1:55:53 56.26
13.1mi	38	1:56:46 8:55/mi	61.86	2:19:59 47.90	2:05:31 53.74	2:03:24 54.66	2:09:03 53.00	2:01:28 56.31	2:00:45 57.09	1:59:55 58.51	1:56:51 60.04	2:05:01 56.68	1:56:46 61.33	2:01:59 60.07	1:58:27 61.86	2:04:07 59.74		2:18:46 54.74
13.5mi	1	3:02:26 13:31/mi	40.45										3:02:26 40.45
14.1mi	1	2:52:46 12:15/mi	46.75														2:52:46 46.75
20mi	6	3:08:06 9:24/mi	56.64			3:15:38 53.30		3:22:30 52.20	3:08:06 56.64			4:35:33 39.75	4:35:29 40.19					4:30:18 43.50
26.2mi	6	4:12:31 9:38/mi	58.14		4:47:33 48.27	4:36:25 50.51						4:12:31 58.14		4:57:18 50.52	5:09:19 49.16			5:09:34 51.01
50km	1	6:25:15 12:24/mi	47.70												6:25:15 47.70

Date	Planned Races			Distance
10 Dec	Mapperton Muddle Half Confirmed			13.1mi
27 Nov	Downton Half-Marathon Confirmed			13.1mi
30 Oct	New Forest 10 Mile Race Confirmed			10mi
8 Oct	The Doctor K Cup Confirmed			5km
2022		Result	WAVA	Distance
1 Oct	Bournemouth parkrun	28:25	60.11	5km
24 Sep	Huntingdon parkrun SB	28:05	60.14	5km
17 Sep	Bournemouth parkrun	30:51	54.75	5km
10 Sep	Bournemouth parkrun	29:34	57.12	5km
3 Sep	Moors Valley parkrun	29:35	57.09	5km
27 Aug	Bournemouth parkrun	28:10	59.96	5km
20 Aug	Bournemouth parkrun	29:43	56.84	5km
7 Aug	Sturminster Newton Half Marathon SB	2:18:46	54.74	13.1mi
6 Aug	Bournemouth parkrun	30:32	55.32	5km
30 Jul	Bournemouth parkrun	29:34	57.12	5km
23 Jul	Bournemouth parkrun	30:19	55.71	5km
9 Jul	Bournemouth parkrun	30:48	54.84	5km
2 Jul	Bournemouth parkrun	30:29	55.41	5km
25 Jun	Havant parkrun	30:30	55.38	5km
19 Jun	Round The Lakes 10k SB	58:12	60.32	10km
18 Jun	Bournemouth parkrun	31:21	53.87	5km
11 Jun	Upton House parkrun	31:10	54.19	5km
4 Jun	Bournemouth parkrun	31:16	54.02	5km
28 May	Thames Bridges Challenge (Oxford Edition)		0.00	6.8mi
22 May	May 5 SB	48:09	57.89	5mi
21 May	Bournemouth parkrun	30:36	55.20	5km
14 May	Street parkrun	28:32	59.19	5km
7 May	Bournemouth parkrun	32:02	52.73	5km
1 May	North Dorset Village Marathon SB	5:09:34	51.01	26.2mi
23 Apr	Bournemouth parkrun	30:36	55.20	5km
16 Apr	Moors Valley parkrun	36:22	46.44	5km
9 Apr	Bournemouth parkrun	29:08	57.97	5km
2 Apr	Bournemouth parkrun	30:04	56.17	5km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
26 Mar	Bournemouth parkrun	29:38	57.00	5km
19 Mar	Bournemouth parkrun	30:13	55.90	5km
12 Mar	Bournemouth parkrun	32:24	52.13	5km
6 Mar	Larmer Tree 20 SB	4:30:18	43.50	20mi
5 Mar	Bournemouth parkrun	31:08	54.25	5km
26 Feb	Bournemouth parkrun	29:34	57.12	5km
12 Feb	Bournemouth parkrun	31:26	53.73	5km
6 Feb	Blackmore Vale Half Marathon	2:23:02	53.11	13.1mi
5 Feb	Bournemouth parkrun	31:49	53.08	5km
22 Jan	Bournemouth parkrun	28:46	58.71	5km
15 Jan	Bournemouth parkrun	31:19	53.93	5km
8 Jan	Bournemouth parkrun	31:40	53.34	5km
1 Jan	Bournemouth parkrun	29:56	56.42	5km
2021		Result	WAVA	Distance
18 Dec	Bournemouth parkrun	29:32	57.19	5km
11 Dec	Bournemouth parkrun	28:31	59.23	5km
4 Dec	Moors Valley parkrun	30:56	54.60	5km
28 Nov	Boscombe 10k SB	57:04	61.52	10km
20 Nov	Moors Valley parkrun	31:21	53.87	5km
13 Nov	Bournemouth parkrun	30:05	56.14	5km
30 Oct	Bournemouth parkrun	30:41	55.05	5km
16 Oct	Bournemouth parkrun	28:16	59.75	5km
9 Oct	Moors Valley parkrun	32:28	52.02	5km
2 Oct	The Doctor K Cup		0.00	5km
25 Sep	Whinlatter Forest parkrun	36:35	45.66	5km
18 Sep	Keswick parkrun	28:20	58.96	5km
11 Sep	Moors Valley parkrun	30:40	54.47	5km
4 Sep	Upton House parkrun	33:09	50.39	5km
28 Aug	Upton House parkrun	30:01	55.65	5km
21 Aug	Bournemouth parkrun	28:58	57.67	5km
15 Aug	Cranborne Half Marathon PB	2:52:46	46.75	14.1mi
14 Aug	Bournemouth parkrun	31:06	53.71	5km
7 Aug	Upton House parkrun	30:34	54.65	5km
31 Jul	Bournemouth parkrun SB	28:09	59.34	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	27:31	60.71	5km
27 Aug	WAC Club mile SB	8:10	61.01	1mi
14 Mar	Bournemouth parkrun	27:18	60.52	5km
8 Mar	Surrey Half Marathon	2:23:34	51.65	13.1mi
7 Mar	Bournemouth parkrun	27:00	61.20	5km
22 Feb	Poole parkrun	32:14	51.26	5km
2 Feb	Blackmore Vale Half Marathon SB	2:04:07	59.74	13.1mi
1 Feb	Bournemouth parkrun	28:02	58.94	5km
25 Jan	Babbs Mill parkrun	26:59	61.23	5km
18 Jan	Bournemouth parkrun SB	26:32	62.27	5km
11 Jan	Bournemouth parkrun	26:35	62.16	5km
1 Jan	Upton House parkrun	30:05	54.92	5km
1 Jan	Bournemouth parkrun	27:10	60.82	5km
2019		Result	WAVA	Distance
26 Dec	Round the Lakes Poole 10K	54:28	62.93	10km
25 Dec	Blandford parkrun	26:30	62.35	5km
14 Dec	Bournemouth parkrun	27:15	60.64	5km
8 Dec	Christchurch Christmas 10k	54:00	63.47	10km
7 Dec	Bournemouth parkrun	26:56	61.35	5km
30 Nov	Bournemouth parkrun	26:47	61.69	5km
24 Nov	Boscombe 10k SB	53:59	63.49	10km
23 Nov	Moors Valley parkrun	28:43	57.54	5km
9 Nov	Bournemouth parkrun	27:02	61.12	5km
2 Nov	Dark Valley Half Marathon	2:17:25	53.96	13.1mi
26 Oct	Bournemouth parkrun	27:05	61.01	5km
19 Oct	Bournemouth parkrun	27:16	60.60	5km
12 Oct	Bournemouth parkrun	27:53	59.26	5km
5 Oct	The Doctor K Cup	30:22	54.41	5km
28 Sep	Bournemouth parkrun	53:18	30.67	5km
21 Sep	Bournemouth parkrun	27:26	59.58	5km
15 Sep	Littledown 5 PB	42:01	64.06	5mi
14 Sep	Bournemouth parkrun	27:27	59.55	5km
7 Sep	Lytchett Relays SB	25:18	64.61	5km
31 Aug	Lymington Woodside parkrun	27:24	59.66	5km
24 Aug	Bournemouth parkrun	27:40	59.08	5km
17 Aug	Bournemouth parkrun	25:49	63.31	5km
11 Aug	Salisbury 5-4-3-2-1 Trail 50k PB	6:25:15	47.70	50km
10 Aug	Bournemouth parkrun	29:37	55.19	5km
3 Aug	Bournemouth parkrun	26:49	60.95	5km
27 Jul	Bournemouth parkrun	26:28	61.76	5km
20 Jul	Bournemouth parkrun	28:52	56.62	5km
18 Jul	WAC Club Mile (Pamphill) SB	7:54	62.28	1mi
13 Jul	Bournemouth parkrun	27:23	59.69	5km
30 Jun	Littledown marathon SB	5:09:19	49.16	26.2mi
29 Jun	Bournemouth parkrun	28:55	56.53	5km
22 Jun	Moors Valley parkrun	27:21	59.76	5km
15 Jun	Bournemouth parkrun	27:38	59.15	5km
9 Jun	Puddletown Plod Half Marathon	2:05:18	58.48	13.1mi
8 Jun	Bournemouth parkrun	27:04	60.39	5km
1 Jun	Moors Valley parkrun	37:51	43.19	5km
25 May	Bournemouth parkrun	28:02	58.31	5km
18 May	Bournemouth parkrun	27:01	60.50	5km
11 May	Bournemouth parkrun	26:07	62.59	5km
4 May	Bournemouth parkrun	26:40	61.30	5km
27 Apr	Bournemouth parkrun	29:47	54.88	5km
20 Apr	Bournemouth parkrun	28:54	56.56	5km
6 Apr	Bournemouth parkrun	28:45	56.85	5km
30 Mar	Moors Valley parkrun	32:35	50.17	5km
17 Mar	Fleet Half Marathon SB	1:58:27	61.86	13.1mi
16 Mar	Bournemouth parkrun	27:42	59.01	5km
9 Mar	Bournemouth parkrun	27:50	58.73	5km
23 Feb	Bournemouth parkrun	26:53	60.80	5km
16 Feb	Bournemouth parkrun	27:35	59.26	5km
10 Feb	Lytchett Manor 10 Mile Road Race SB	1:32:00	60.28	10mi
9 Feb	Upton House parkrun	29:54	54.67	5km
2 Feb	Upton House parkrun	30:18	53.95	5km
26 Jan	Bournemouth parkrun	27:12	60.09	5km
19 Jan	Bournemouth parkrun	27:43	58.97	5km
12 Jan	Brockenhurst parkrun	27:43	58.97	5km
5 Jan	Bournemouth parkrun	26:25	61.88	5km
1 Jan	Broadstone 1/4 Marathon PB	57:03	62.59	6.55mi
2018		Result	WAVA	Distance
29 Dec	Bournemouth parkrun	26:49	60.95	5km
25 Dec	Poole parkrun (Christmas Day)	27:21	59.76	5km
22 Dec	Upton House parkrun	28:00	58.38	5km
15 Dec	Bournemouth parkrun	28:05	58.20	5km
1 Dec	Bournemouth parkrun	28:29	57.39	5km
25 Nov	Downton Half-Marathon SB	2:01:59	60.07	13.1mi
24 Nov	Bournemouth parkrun	27:07	60.28	5km
17 Nov	Moors Valley parkrun	29:13	55.95	5km
10 Nov	Bournemouth parkrun	28:42	56.95	5km
3 Nov	Moors Valley parkrun	26:30	61.68	5km
27 Oct	Bournemouth parkrun	27:04	60.39	5km
20 Oct	Bournemouth parkrun	27:55	58.55	5km
14 Oct	Gold Hill 10km	1:03:36	53.26	10km
13 Oct	Bournemouth parkrun	28:52	56.62	5km
6 Oct	Moors Valley parkrun	29:57	54.58	5km
30 Sep	Hoburne 5 SB	42:51	62.82	5mi
29 Sep	The Doctor K Cup	27:14	59.38	5km
22 Sep	Bournemouth parkrun	26:44	60.49	5km
15 Sep	Bournemouth parkrun	26:47	60.38	5km
8 Sep	Moors Valley parkrun	26:20	61.41	5km
25 Aug	Bournemouth parkrun	26:22	61.34	5km
18 Aug	Bournemouth parkrun SB	26:07	61.92	5km
16 Aug	WAC Club mile SB	7:45	62.70	1mi
12 Aug	Round the rock 10k SB	55:46	60.04	10km
11 Aug	Bournemouth parkrun	27:35	58.63	5km
5 Aug	Sturminster Newton Half Marathon	2:19:23	51.96	13.1mi
4 Aug	Bournemouth parkrun	28:57	55.86	5km
28 Jul	Big Fetch Mile - Woking	7:47	62.43	1mi
28 Jul	Frimley Lodge parkrun	27:17	59.27	5km
21 Jul	Moors Valley parkrun	26:41	60.61	5km
14 Jul	Seaton parkrun	26:55	60.08	5km
7 Jul	Bournemouth parkrun	27:09	59.57	5km
1 Jul	Portland 10	1:34:38	57.92	10mi
30 Jun	Moors Valley parkrun	27:31	58.77	5km
23 Jun	Moors Valley parkrun	27:55	57.93	5km
16 Jun	Bournemouth parkrun	26:42	60.57	5km
9 Jun	Bournemouth parkrun	27:02	59.82	5km
2 Jun	Bournemouth parkrun	27:37	58.56	5km
27 May	Dorchester Marathon SB	4:57:18	50.52	26.2mi
19 May	Bournemouth parkrun	26:30	61.03	5km
12 May	Bournemouth parkrun	26:55	60.08	5km
6 May	North Dorset Village Marathon		0.00	26.2mi
5 May	Bournemouth parkrun	28:55	55.93	5km
28 Apr	Bournemouth parkrun	28:19	57.11	5km
21 Apr	Bournemouth parkrun	28:20	57.08	5km
14 Apr	Moors Valley parkrun	27:10	59.53	5km
7 Apr	Bournemouth parkrun	28:37	56.51	5km
31 Mar	Rotary Easter Quarter Marathon	59:40	59.15	6.55mi
31 Mar	Bournemouth parkrun	30:02	53.85	5km
24 Mar	Moors Valley parkrun	28:19	57.11	5km
17 Mar	Bournemouth parkrun	28:27	56.84	5km
10 Mar	Bournemouth parkrun	29:50	54.21	5km
25 Feb	Bournemouth 10 SB	1:31:46	59.73	10mi
24 Feb	Bournemouth parkrun	29:28	54.88	5km
17 Feb	Bournemouth parkrun	27:11	59.49	5km
10 Feb	Bournemouth parkrun	29:09	55.48	5km
3 Feb	Bournemouth parkrun	30:07	53.70	5km
28 Jan	Romsey 5	43:10	61.65	5mi
27 Jan	Upton House parkrun	34:34	46.78	5km
20 Jan	Bournemouth parkrun	30:21	53.29	5km
13 Jan	Blandford parkrun	26:38	60.72	5km
6 Jan	Moors Valley parkrun	27:23	59.06	5km
1 Jan	Broadstone 1/4 Marathon SB	59:16	59.55	6.55mi
2017		Result	WAVA	Distance
30 Dec	Poole parkrun	27:52	58.03	5km
25 Dec	Poole parkrun (Christmas Day)	28:54	55.96	5km
23 Dec	Upton House parkrun	29:15	55.29	5km
17 Dec	Bovington Half Marathon	3:14:11	37.29	13.1mi
16 Dec	Bournemouth parkrun	29:43	54.42	5km
9 Dec	Bournemouth parkrun	27:59	57.79	5km
2 Dec	Bournemouth parkrun	27:02	59.82	5km
26 Nov	Boscombe 10k SB	53:54	62.12	10km
25 Nov	Brockenhurst parkrun	27:46	58.24	5km
18 Nov	Moors Valley parkrun	28:30	56.74	5km
11 Nov	Moors Valley parkrun	28:34	56.61	5km
4 Nov	Bournemouth parkrun	28:38	56.48	5km
29 Oct	Braemore 10K	1:04:51	51.63	10km
28 Oct	Bournemouth parkrun	26:57	60.01	5km
21 Oct	Upton House parkrun	27:41	58.42	5km
14 Oct	Upton House parkrun	28:08	57.48	5km
7 Oct	Blandford parkrun	26:24	61.26	5km
30 Sep	The Doctor K Cup	27:02	59.82	5km
17 Sep	Littledown 5 SB	44:10	59.60	5mi
16 Sep	Moors Valley parkrun	27:17	58.67	5km
9 Sep	Bournemouth parkrun	28:56	55.32	5km
3 Sep	The Beast PB	2:45:11	39.59	12mi
2 Sep	Bournemouth parkrun	27:14	58.78	5km
26 Aug	Bournemouth parkrun	27:39	57.89	5km
19 Aug	Peterborough parkrun	27:16	58.71	5km
30 Jul	Dorset Invader Half Marathon PB	3:02:26	40.45	13.5mi
29 Jul	Bournemouth parkrun	29:35	54.11	5km
22 Jul	Upton House parkrun	49:03	32.63	5km
20 Jul	WAC Club mile SB	8:12	58.53	1mi
15 Jul	Homewood parkrun	29:57	53.45	5km
8 Jul	Yeovil Montacute parkrun	30:10	53.06	5km
24 Jun	Bournemouth parkrun	27:39	57.89	5km
17 Jun	Bournemouth parkrun	28:33	56.07	5km
10 Jun	Bournemouth parkrun	27:43	57.75	5km
28 May	Casterbridge Half Marathon	2:19:15	51.42	13.1mi
27 May	Bournemouth parkrun	30:57	51.72	5km
20 May	Seaton parkrun	32:00	50.02	5km
13 May	Bournemouth parkrun	29:31	54.23	5km
6 May	Bournemouth parkrun	29:06	55.01	5km
29 Apr	Bournemouth parkrun	29:23	54.48	5km
22 Apr	Bournemouth parkrun	28:49	55.55	5km
15 Apr	Bournemouth parkrun	29:05	55.04	5km
1 Apr	Bournemouth parkrun	29:09	54.91	5km
25 Mar	Bournemouth parkrun	28:27	56.26	5km
12 Mar	Larmer Tree 20 SB	4:35:29	40.19	20mi
4 Mar	Moors Valley parkrun	30:55	51.78	5km
12 Feb	Lytchett 10 SB	1:29:56	60.27	10mi
11 Feb	Bournemouth parkrun	27:16	58.71	5km
4 Feb	Bournemouth parkrun	28:15	56.66	5km
28 Jan	Bournemouth parkrun SB	26:21	60.75	5km
22 Jan	Farnborough Half Marathon PB	1:56:46	61.33	13.1mi
21 Jan	Bournemouth parkrun	28:28	56.23	5km
14 Jan	Bournemouth parkrun	26:51	59.62	5km
7 Jan	Bournemouth parkrun	27:01	59.25	5km
1 Jan	Moors Valley parkrun	29:10	54.88	5km
2016		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	26:38	60.10	5km
24 Dec	Bournemouth parkrun	27:20	58.56	5km
17 Dec	Bournemouth parkrun	26:26	60.56	5km
11 Dec	Bovington Half Marathon	2:07:23	56.22	13.1mi
3 Dec	Bournemouth parkrun	26:13	61.06	5km
27 Nov	Boscombe 10k	54:00	61.31	10km
26 Nov	Bournemouth parkrun	26:11	61.14	5km
19 Nov	Bournemouth parkrun	26:04	61.41	5km
12 Nov	Bournemouth parkrun	25:59	61.61	5km
5 Nov	Bournemouth parkrun	27:45	57.68	5km
30 Oct	The Stickler	1:52:13	48.78	10.1mi
29 Oct	Bournemouth parkrun	26:49	59.69	5km
22 Oct	Bournemouth parkrun	26:45	59.84	5km
15 Oct	Bournemouth parkrun	26:19	60.83	5km
9 Oct	Gold Hill 10km	58:54	56.21	10km
8 Oct	Bournemouth parkrun	26:36	60.18	5km
1 Oct	Bournemouth parkrun	26:42	59.95	5km
25 Sep	Hoburne 5 SB	43:21	60.12	5mi
17 Sep	Burnham and Highbridge parkrun	26:24	60.05	5km
10 Sep	Burnham and Highbridge parkrun	26:57	58.83	5km
3 Sep	Moors Valley parkrun	28:02	56.56	5km
27 Aug	Bournemouth parkrun	26:08	60.67	5km
21 Aug	Round the Rock 10k	54:38	59.97	10km
20 Aug	Bournemouth parkrun	27:16	58.15	5km
13 Aug	Charles Bennett Olympic Mile SB	7:46	61.05	1mi
6 Aug	Bournemouth parkrun	26:48	59.16	5km
30 Jul	Bournemouth parkrun	25:55	61.17	5km
23 Jul	Moors Valley parkrun	26:52	59.01	5km
16 Jul	Bournemouth parkrun	26:59	58.76	5km
10 Jul	New Forest 10 SB	1:31:43	58.48	10mi
9 Jul	Bournemouth parkrun	27:50	56.96	5km
2 Jul	Bournemouth parkrun	26:06	60.74	5km
25 Jun	Bournemouth parkrun	25:46	61.53	5km
17 Jun	Purbeck 10k PB	52:40	62.20	10km
11 Jun	Moors Valley parkrun	26:23	60.09	5km
4 Jun	Moors Valley parkrun	26:08	60.67	5km
28 May	Parke parkrun	29:51	53.11	5km
21 May	Moors Valley parkrun	26:36	59.60	5km
14 May	Bournemouth parkrun	26:38	59.53	5km
7 May	Bournemouth parkrun	26:29	59.87	5km
1 May	North Dorset Village Marathon PB	4:12:31	58.14	26.2mi
30 Apr	Bournemouth parkrun	29:18	54.11	5km
23 Apr	Moors Valley parkrun	25:57	61.10	5km
16 Apr	Bournemouth parkrun	25:58	61.06	5km
26 Mar	Moors Valley parkrun	28:29	55.66	5km
19 Mar	Poole parkrun SB	25:23	62.46	5km
13 Mar	The Grizzly SB	4:35:33	39.75	20mi
12 Mar	Bournemouth parkrun	25:43	61.65	5km
5 Mar	Moors Valley parkrun	28:07	56.39	5km
27 Feb	Bournemouth parkrun	26:46	59.23	5km
7 Feb	Blackmore Vale Half Marathon SB	2:05:01	56.68	13.1mi
30 Jan	Moors Valley parkrun	28:52	54.92	5km
23 Jan	Bournemouth parkrun	28:24	55.82	5km
9 Jan	Blandford parkrun	26:28	59.90	5km
1 Jan	Broadstone 1/4 Marathon SB	59:31	58.02	6.55mi
2015		Result	WAVA	Distance
26 Dec	Bournemouth parkrun	27:07	58.47	5km
19 Dec	Bournemouth parkrun	27:06	58.50	5km
13 Dec	Christmas 10K SB	53:15	61.52	10km
12 Dec	Bournemouth parkrun	28:01	56.59	5km
5 Dec	Bournemouth parkrun	26:38	59.53	5km
29 Nov	Downton Half-Marathon	1:59:06	59.50	13.1mi
21 Nov	Bournemouth parkrun	25:48	61.45	5km
14 Nov	Moors Valley parkrun	28:05	56.45	5km
7 Nov	Moors Valley Parkrun	28:02	56.56	5km
31 Oct	Bournemouth parkrun	26:03	60.86	5km
24 Oct	Bournemouth parkrun	26:14	60.44	5km
18 Oct	Run Dorset Christchurch Half	2:08:26	55.17	13.1mi
10 Oct	Bournemouth parkrun #113	27:25	57.83	5km
26 Sep	Evesham parkrun	26:23	59.55	5km
19 Sep	Peterborough parkrun#116	26:47	58.67	5km
29 Aug	Bournemouth parkrun	26:08	60.12	5km
22 Aug	Bournemouth parkrun	26:43	58.81	5km
15 Aug	Blandford parkrun	25:13	62.31	5km
9 Aug	Salisbury 5-4-3-2-1 Trail Half	2:13:22	52.61	13.1mi
8 Aug	Bournemouth parkrun	26:38	59.00	5km
18 Jul	Dorset Invader Half Marathon	2:18:55	50.51	13.1mi
11 Jul	Blandford parkrun PB	24:44	63.53	5km
9 Jul	WAC Club mile PB	7:30	62.46	1mi
4 Jul	Bournemouth parkrun	26:36	59.07	5km
27 Jun	Bournemouth parkrun	27:20	57.48	5km
20 Jun	Bournemouth parkrun	25:56	60.59	5km
30 May	Bournemouth parkrun	25:29	61.66	5km
23 May	Bournemouth parkrun	25:45	61.02	5km
16 May	Bournemouth parkrun	26:04	60.28	5km
10 May	Run Dorset Wimborne Half	2:03:00	57.04	13.1mi
9 May	Bournemouth parkrun	25:47	60.94	5km
3 May	North Dorset Village Marathon - Relay - Leg 4 PB	58:34	60.63	6.8mi
2 May	Bournemouth parkrun	25:48	60.90	5km
18 Apr	Bournemouth parkrun	25:50	60.82	5km
12 Apr	Bournemouth Bay Run 10k		0.00	10km
11 Apr	Bournemouth parkrun	26:36	59.07	5km
4 Apr	Poole parkrun	25:33	61.50	5km
28 Mar	Bournemouth parkrun	27:07	57.94	5km
22 Mar	Run Dorset Verwood Half - SHORT!	1:27:27	59.51	9.8mi
21 Mar	Bournemouth parkrun	26:14	59.90	5km
14 Mar	Bournemouth parkrun	25:22	61.94	5km
8 Mar	Surrey Half Marathon SB	1:56:51	60.04	13.1mi
7 Mar	Bournemouth parkrun	28:11	55.75	5km
28 Feb	Bournemouth parkrun	28:18	55.52	5km
21 Feb	Bournemouth parkrun	27:42	56.72	5km
15 Feb	Lytchett 10		0.00	10mi
14 Feb	Bournemouth parkrun	27:41	56.76	5km
7 Feb	Bournemouth parkrun	26:09	60.09	5km
1 Feb	Blackmore Vale Half Marathon	2:06:31	55.46	13.1mi
31 Jan	Bournemouth parkrun	27:16	57.63	5km
24 Jan	Bournemouth parkrun	27:29	57.17	5km
17 Jan	Bournemouth parkrun	27:08	57.91	5km
10 Jan	Bournemouth parkrun	27:47	56.55	5km
4 Jan	Somerley 10k	54:10	59.90	10km
3 Jan	Poole parkrun	27:31	57.10	5km
1 Jan	Bournemouth parkrun	28:05	55.95	5km
2014		Result	WAVA	Distance
27 Dec	Bournemouth parkrun	27:58	56.18	5km
20 Dec	Bournemouth parkrun	26:32	59.22	5km
13 Dec	Bournemouth parkrun	26:57	58.30	5km
6 Dec	Bournemouth parkrun SB	25:23	61.90	5km
30 Nov	Downton Half-Marathon SB	1:59:55	58.51	13.1mi
29 Nov	Bournemouth parkrun	33:10	47.37	5km
22 Nov	Poole parkrun	26:19	59.71	5km
8 Nov	Poole parkrun	26:43	58.81	5km
1 Nov	Bournemouth parkrun	26:51	58.52	5km
12 Oct	Gold Hill 10km	1:02:23	52.01	10km
27 Sep	Bryn Bach parkrun	26:14	59.40	5km
20 Sep	Colby parkrun	28:00	55.65	5km
7 Sep	Littledown 5 SB	43:59	58.18	5mi
30 Aug	Bournemouth parkrun	27:15	57.19	5km
23 Aug	Bournemouth parkrun	26:22	59.10	5km
9 Aug	Poole parkrun	26:00	59.94	5km
7 Aug	Poole Magic Mile SB	7:49	59.22	1mi
3 Aug	Sturminster Newton Half Marathon	2:23:10	48.56	13.1mi
26 Jul	Blandford parkrun #1	26:11	59.52	5km
13 Jul	New Forest 10 SB	1:40:14	52.50	10mi
28 Jun	Longrun Meadow parkrun	26:58	57.79	5km
20 Jun	Purbeck 10k SB	54:55	58.56	10km
24 May	Bournemouth Parkrun	31:40	49.21	5km
17 May	Bournemouth parkrun #40	27:27	56.77	5km
26 Apr	Bournemouth parkrun #37	29:08	53.49	5km
19 Apr	Rotary Easter Quarter Marathon SB	1:00:35	55.95	6.55mi
5 Apr	Poole Parkrun #160	28:24	54.87	5km
9 Mar	Surrey Half Marathon	2:16:28	50.95	13.1mi
16 Feb	Lytchett 10	1:44:13	50.49	10mi
18 Jan	Bournemouth parkrun	31:10	50.00	5km
11 Jan	Poole parkrun	29:29	52.85	5km
2013		Result	WAVA	Distance
14 Dec	Poole Parkrun #143	28:25	54.84	5km
8 Dec	Christmas 10k Christchurch SB	55:35	57.85	10km
24 Nov	Boscombe 10k	57:14	56.19	10km
3 Nov	Gillingham Hilly 7.5 PB	1:13:29	52.57	7.43mi
26 Oct	Bournemouth parkrun	29:06	53.55	5km
19 Oct	Bournemouth parkrun	31:10	50.00	5km
12 Oct	Weymouth 10	1:38:47	53.27	10mi
21 Sep	Bournemouth parkrun	28:33	54.16	5km
15 Sep	Littledown 5 SB	45:31	55.76	5mi
5 Sep	Poole Magic Mile SB	7:55	57.79	1mi
31 Aug	Poole Parkrun	28:16	54.71	5km
24 Aug	Bournemouth parkrun	29:05	53.17	5km
17 Aug	Poole parkrun	27:52	55.49	5km
10 Aug	Poole parkrun #125 SB	26:51	57.59	5km
4 Aug	Sturminster Newton Half Marathon	2:09:08	53.38	13.1mi
7 Jul	Portland 10	1:47:27	48.56	10mi
16 Jun	Puddletown Plod PB	1:55:53	56.26	20km
17 May	Purbeck 10k	56:01	56.93	10km
7 Apr	Bournemouth Bay Run Half Marathon SB	2:00:45	57.09	13.1mi
10 Mar	Zoom Mad March PB	3:08:06	56.64	20mi
17 Feb	Lytchett 10 SB	1:33:56	55.55	10mi
3 Feb	Blackmore Vale Half Marathon	2:09:37	53.18	13.1mi
1 Jan	Broadstone 1/4 Marathon SB	1:01:43	54.47	6.55mi
2012		Result	WAVA	Distance
25 Nov	Boscombe 10k	59:52	53.27	10km
18 Nov	Wimborne 10	1:28:59	58.64	10mi
7 Oct	Hoburne 5 SB	43:40	58.13	5mi
25 Aug	Poole Parkrun	28:02	54.78	5km
29 Jul	Sturminster Newton Half Marathon SB	2:01:28	56.31	13.1mi
21 Jul	Poole parkrun	26:40	57.59	5km
14 Jul	Swanage Half Marathon	2:13:18	51.31	13.1mi
27 May	Poole Festival of Running 10k SB	57:43	54.83	10km
31 Mar	Poole parkrun SB	26:35	57.77	5km
11 Mar	Mad March 20 SB	3:22:30	52.20	20mi
19 Feb	Lytchett 10 PB	1:28:34	58.45	10mi
5 Feb	Blackmore Vale Half-Marathon	2:12:29	51.62	13.1mi
8 Jan	milborne 10 (9.79miles)	1:32:44	54.65	9.79mi
2 Jan	Junction (Broadstone) Quarter Marathon SB	1:08:32	48.68	6.55mi
2011		Result	WAVA	Distance
31 Dec	Poole parkrun	26:52	57.16	5km
24 Dec	Poole parkrun SB	26:28	58.02	5km
17 Dec	Poole parkrun	28:57	53.04	5km
11 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:01	58.59	10km
27 Nov	Downton Half-Marathon SB	2:09:03	53.00	13.1mi
6 Nov	Gillingham Hilly 7.5	1:08:46	55.25	7.43mi
22 Oct	Weymouth 10 SB	1:36:38	53.57	10mi
15 Oct	Poole Parkrun	26:32	57.88	5km
18 Sep	Littledown 5 SB	43:23	57.68	5mi
29 Aug	Shillingstone Hill Run	54:20	46.06	5mi
30 Jul	Poole Parkrun #18	26:59	56.55	5km
16 Jul	Swanage Half Marathon	2:09:35	52.40	13.1mi
9 Jul	Poole parkrun	27:29	55.52	5km
5 Jun	Poole Festival of Running 10k	54:47	57.37	10km
14 May	Poole parkrun #7	27:08	56.23	5km
23 Apr	Rotary Easter Quarter Marathon	1:01:17	54.06	6.55mi
3 Apr	Bournemouth Bay Run Half Marathon	2:16:26	49.77	13.1mi
20 Feb	Lytchett 10	1:42:49	49.99	10mi
9 Jan	milborne 10 (9.79miles)	1:32:45	54.25	9.79mi
2 Jan	Broadstone Quarter Marathon SB	1:00:43	54.56	6.55mi
2010		Result	WAVA	Distance
12 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:20	57.84	10km
23 Oct	Weymouth 10	1:36:29	53.27	10mi
10 Oct	Gold Hill	58:15	51.37	9.52km
26 Sep	New Forest Marathon SB	4:36:25	50.51	26.2mi
19 Sep	Littledown 5 SB	43:45	56.85	5mi
1 Aug	Sturminster Newton Half Marathon SB	2:03:24	54.66	13.1mi
4 Jul	Portland 10	1:33:42	54.49	10mi
13 Jun	Puddletown Plod SB	1:58:39	53.77	20km
6 Jun	Poole Festival of Running 10k	56:02	55.73	10km
14 Mar	Mad March Pukka 20 SB	3:15:38	53.30	20mi
14 Feb	Lytchett Manor 10 - 20th Anniversary Run SB	1:30:49	56.22	10mi
7 Feb	Blackmore Vale Half Marathon	2:10:17	51.77	13.1mi
1 Jan	Broadstone Quarter Marathon SB	1:02:26	52.73	6.55mi
2009		Result	WAVA	Distance
29 Nov	Downton Half SB	2:05:31	53.74	13.1mi
15 Nov	Wimborne 10 SB	1:34:34	53.99	10mi
13 Sep	Littledown '5' SB	43:59	56.24	5mi
2 Aug	Sturminster Newton Half Marathon	2:13:05	50.38	13.1mi
2 Jul	SaabSalomon Forest Trail, Moors Valley	1:03:59	48.53	10km
7 Jun	Poole Festival of Running 10k SB	55:02	56.43	10km
26 Apr	London Marathon SB	4:47:33	48.27	26.2mi
2008		Result	WAVA	Distance
28 Dec	The Somerley 10k Charity Fun Run	1:03:15	49.10	10km
30 Nov	Downton Half Marathon SB	2:19:59	47.90	13.1mi
9 Nov	Leatherhead Fire Station 10k SB	1:00:07	51.66	10km
28 Sep	Littledown '5' SB	47:55	51.37	5mi
17 Aug	Everton 10K	1:00:34	51.02	10km
1 Jun	Poole 10k	1:00:44	50.88	10km
11 May	Moors Valley 10K	1:06:05	46.76	10km
6 Apr	Ferndown Rotary Club Charity Fun Run	1:01:50	49.97	10km
2007		Result	WAVA	Distance
16 Sep	Anthony Nolan 8K Fun Run Moors Valley	45:30	53.55	8km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	17	13	17	20	28	7	10	12	10	0	0	0	135
2022	135	131	141	123	100	103	112	122	106	24	0	0	1098
2021	0	0	1	5	8	5	3	9	4	4	6	5	51
2021	120	108	125	125	101	101	116	141	94	107	83	101	1323
2021	0	0	0	0	0	0	0	0	14	0	0	0	14
2020	0	0	0	0	1	0	0	2	0	2	1	3	9
2020	118	134	134	152	155	142	135	102	114	109	129	122	1544
2019	1	1	0	1	3	5	0	2	0	0	4	0	18
2019	123	108	123	103	119	141	123	120	116	102	101	120	1400
2019	0	0	0	10	0	0	0	0	0	0	0	0	10
2018	0	3	0	0	0	0	0	0	0	2	0	6	11
2018	104	106	121	119	123	114	101	102	119	100	104	117	1331
2017	12	12	6	10	5	0	0	0	4	0	1	0	49
2017	137	123	124	85	106	88	58	90	92	88	105	100	1197
2016	17	15	24	31	19	63	65	31	49	25	2	12	353
2016	127	122	125	131	107	100	122	116	83	120	92	120	1363
2015	31	25	38	49	58	45	60	60	41	52	40	26	525
2015	95	87	110	80	95	72	73	95	35	113	107	87	1050
2015	0	0	0	0	0	0	0	0	0	0	6	0	6
2014	52	44	61	53	62	46	58	65	45	51	45	35	615
2014	55	39	85	65	93	60	65	73	29	68	100	69	800
2013	59	74	82	136	139	72	70	96	54	53	60	62	957
2013	81	89	122	41	47	92	88	49	51	52	50	47	807
2012	74	62	73	74	78	89	80	78	79	58	75	67	886
2012	79	72	78	57	62	58	56	52	55	47	78	41	735
2011	0	0	0	0	0	5	0	8	6	10	6	69	104
2011	54	46	64	63	74	70	77	69	59	62	50	62	750
2011	0	0	0	0	0	0	5	0	0	0	0	0	5
2010	68	81	48	57	39	57	77	135	87	59	56	29	793
2009	82	101	152	101	55	48	27	48	43	67	66	17	805
2008	20	20	34	15	18	12	27	44	10	42	47	39	327
2007	0	0	0	0	3	11	17	27	25	10	0	6	99

Thu 8th Sep Sep 8	Fri 9th Sep Sep 9	Sat 10th Sep Sep 10	Sun 11th Sep Sep 11	Mon 12th Sep Sep 12	Tue 13th Sep Sep 13	Wed 14th Sep Sep 14
1mi, 10:21 Run - Warm Down Split Summary === 1) 0.7m - 7:23(10:36/m) 140/150bpm [1483b/mi] 75cal 5.66/6.47mph 2) 0.02m - 36(37:49/m) 144/145bpm [5445b/mi] 6cal 1.59/6.05mph 3) 0.24m - 2:22(9:55/m) 138/142bpm [1370b/mi] 23cal 6.05/6.7mph Add a comment 1.7mi, 20:09 Run - Hill Work Split Summary === 1) 0.07m - 54(12:23/m) 114/139bpm [1411b/mi] 6cal 4.85/6.49mph 2) 0.08m - 1:04(13:36/m) 136/142bpm [1850b/mi] 10cal 4.41/5.38mph 3) 0.12m - 1:24(11:52/m) 138/149bpm [1638b/mi] 14cal 5.06/6.2mph 4) 0.13m - 1:34(12:24/m) 136/149bpm [1686b/mi] 15cal 4.84/5.51mph 5) 0.15m - 1:48(12:14/m) 139/152bpm [1701b/mi] 18cal 4.9/5.76mph 6) 0.16m - 1:54(12:10/m) 138/152bpm [1678b/mi] 18cal 4.93/5.76mph 7) 0.25m - 2:48(11:25/m) 145/153bpm [1654b/mi] 29cal 5.26/6.37mph 8) 0.26m - 2:58(11:12/m) 138/153bpm [1547b/mi] 29cal 5.35/6.47mph 9) 0.15m - 1:46(11:57/m) 141/153bpm [1685b/mi] 17cal 5.02/5.59mph 10) 0.16m - 1:52(11:51/m) 142/154bpm [1683b/mi] 18cal 5.06/5.59mph 11) 0.07m - 56(12:55/m) 136/144bpm [1756b/mi] 8cal 4.65/5.53mph 12) 0.08m - 1:09(14:49/m) 141/147bpm [2090b/mi] 12cal 4.05/4.84mph Add a comment 0.3mi, 3:29 Run - Warm Up Missed part of the warm up as I got caught up in traffic due to the A31 being closed. Split Summary === 1) 0.33m - 3:29(10:40/m) 122/134bpm [1302b/mi] 31cal 5.62/6.7mph Add a comment	3.2mi, 47:08 Walk - Nordic Walking Put my waterproof jacket on just in case. Started off dry, then came the light rain and then the deluge. Wished I'd also put my waterproof trousers on. Rain started to ease off in last mile. Split Summary === 1) 1m - 14:24(14:24/m) 109/115bpm [1570b/mi] 89cal 64/68rpm 4.17/4.66mph 2) 1m - 14:31(14:31/m) 110/116bpm [1597b/mi] 93cal 64/70rpm 4.13/4.47mph 3) 1m - 14:47(14:47/m) 105/113bpm [1552b/mi] 89cal 65/67rpm 4.06/4.36mph 4) 0.23m - 3:26(15:06/m) 102/107bpm [1540b/mi] 20cal 64/66rpm 3.98/4.11mph Add a comment	0.7mi, 8:17 Run - Warm Down Split Summary === 1) 0.71m - 8:17(11:45/m) 122/128bpm [1433b/mi] 69cal 5.11/6.66mph Add a comment 3.1mi, 29:36 Run - parkrun Just ran to feel without pushing it. Split Summary === 1) 1m - 9:33(9:33/m) 135/143bpm [1289b/mi] 95cal 6.29/6.93mph 2) 1m - 9:27(9:27/m) 145/147bpm [1369b/mi] 100cal 6.36/6.68mph 3) 1m - 9:23(9:23/m) 145/148bpm [1361b/mi] 100cal 6.39/7.03mph 4) 0.14m - 1:13(8:47/m) 148/149bpm [1299b/mi] 13cal 6.84/7.1mph 10th Sep 2022, 10:58am Ness wrote: Nice running. Well done 👏 Add a comment 0.7mi, 7:32 Run - Warm Up Running a bit late so only had time for the short route in! Split Summary === 1) 0.7m - 7:32(10:46/m) 125/135bpm [1345b/mi] 69cal 5.58/6.72mph Add a comment	11.9mi, 2:09:30 Run - Long Run Plan 0.5M Z1, 1M Z2, 10 x (0.25M Z3, 0.75M Z2) 0.5M Z1 Had a couple of tummy issues but whenever I got near(ish) to loos they had subsided! Found the latter Z3 attempts hard work. Split Summary === 1) 0.5m - 6:00(12:00/m) 115/122bpm [1380b/mi] 49cal 5/5.91mph 2) 1m - 11:19(11:19/m) 126/131bpm [1426b/mi] 99cal 5.3/6.18mph 3) 0.25m - 2:27(9:48/m) 133/135bpm [1304b/mi] 23cal 6.12/6.51mph 4) 0.75m - 8:15(11:00/m) 129/135bpm [1418b/mi] 73cal 5.46/6.51mph 5) 0.25m - 2:30(9:59/m) 132/135bpm [1317b/mi] 23cal 6.02/6.49mph 6) 0.75m - 7:54(10:31/m) 131/134bpm [1379b/mi] 73cal 5.7/6.64mph 7) 0.25m - 2:19(9:16/m) 132/134bpm [1223b/mi] 21cal 6.48/6.97mph 8) 0.75m - 8:20(11:07/m) 129/135bpm [1434b/mi] 71cal 5.4/6.24mph 9) 0.25m - 2:31(10:06/m) 133/136bpm [1343b/mi] 23cal 5.94/6.51mph 10) 0.75m - 8:39(11:32/m) 127/136bpm [1465b/mi] 72cal 5.2/5.82mph 11) 0.25m - 2:31(10:04/m) 134/135bpm [1349b/mi] 23cal 5.96/6.37mph 12) 0.75m - 8:26(11:15/m) 126/133bpm [1417b/mi] 65cal 5.33/6.39mph 13) 0.25m - 2:27(9:48/m) 130/132bpm [1274b/mi] 19cal 6.12/6.55mph 14) 0.75m - 8:12(10:56/m) 125/133bpm [1368b/mi] 59cal 5.48/6.64mph 15) 0.25m - 2:23(9:33/m) 129/133bpm [1233b/mi] 18cal 6.28/6.57mph 16) 0.75m - 8:05(10:47/m) 124/131bpm [1336b/mi] 50cal 5.57/6.47mph 17) 0.25m - 2:27(9:49/m) 128/130bpm [1256b/mi] 17cal 6.11/6.3mph 18) 0.75m - 8:19(11:05/m) 124/130bpm [1374b/mi] 55cal 5.42/6.3mph 19) 0.25m - 2:29(9:56/m) 129/131bpm [1281b/mi] 19cal 6.04/6.35mph 20) 0.75m - 7:52(10:29/m) 129/132bpm [1353b/mi] 60cal 5.72/6.16mph 21) 0.25m - 2:14(8:58/m) 132/134bpm [1184b/mi] 19cal 6.69/6.7mph 22) 0.75m - 8:24(11:12/m) 127/134bpm [1421b/mi] 61cal 5.36/6.64mph 23) 0.44m - 5:26(12:24/m) 123/125bpm [1526b/mi] 39cal 4.84/5.41mph 11th Sep 2022, 11:29am Ness wrote: Well done for keeping going. Add a comment	5.3mi, 1:02:31 Run - Recovery Run Split Summary === 1) 1m - 11:35(11:35/m) 114/121bpm [1321b/mi] 96cal 5.18/5.91mph 2) 1m - 12:09(12:09/m) 120/123bpm [1458b/mi] 98cal 4.94/5.72mph 3) 1m - 12:26(12:26/m) 120/126bpm [1491b/mi] 94cal 4.83/5.95mph 4) 1m - 12:03(12:03/m) 120/126bpm [1446b/mi] 94cal 4.98/5.87mph 5) 1m - 11:22(11:22/m) 118/125bpm [1341b/mi] 84cal 5.28/6.57mph 6) 0.04m - 25(10:47/m) 122/124bpm [1315b/mi] 3cal 5.57/5.51mph 7) 0.21m - 2:31(11:58/m) 120/124bpm [1435b/mi] 19cal 5.02/5.49mph Add a comment	5mi, 51:43 Run - Intervals Thought it had stopped raining but was wrong. However, being under the trees for the most part I didn't get too wet. 10 min warm up then 2 min, 4 min, 8 min, 8 min, 4 min, 2 min with 1 min recoveries. Surprised to see second half quicker than first! Split Summary === 1) 0.84m - 10:00(11:52/m) 117/122bpm [1389b/mi] 81cal 5.05/5.97mph 2) 0.21m - 2:00(9:32/m) 130/135bpm [1239b/mi] 19cal 6.29/6.76mph 3) 0.08m - 1:00(13:19/m) 128/135bpm [1706b/mi] 7cal 4.5/6.18mph 4) 0.42m - 4:00(9:25/m) 136/140bpm [1281b/mi] 39cal 6.37/6.78mph 5) 0.08m - 1:00(11:59/m) 136/140bpm [1630b/mi] 9cal 5/6.43mph 6) 0.85m - 8:00(9:27/m) 140/143bpm [1322b/mi] 82cal 6.35/6.76mph 7) 0.07m - 1:00(14:23/m) 138/142bpm [1985b/mi] 9cal 4.17/6.43mph 8) 0.89m - 8:00(9:00/m) 142/144bpm [1277b/mi] 82cal 6.67/6.91mph 9) 0.08m - 1:00(12:23/m) 140/144bpm [1734b/mi] 9cal 4.85/7.43mph 10) 0.44m - 4:00(9:02/m) 141/143bpm [1273b/mi] 40cal 6.64/7.12mph 11) 0.09m - 1:00(11:28/m) 139/143bpm [1594b/mi] 9cal 5.23/6.85mph 12) 0.22m - 2:00(8:54/m) 140/144bpm [1247b/mi] 20cal 6.74/7.1mph 13) 0.09m - 1:00(11:25/m) 141/144bpm [1610b/mi] 9cal 5.26/6.49mph 14) 0.61m - 7:43(12:34/m) 123/136bpm [1546b/mi] 56cal 4.77/5.72mph Add a comment 1.9mi, 31:19 Walk - General Split Summary === 1) 0.94m - 13:42(14:39/m) 98/108bpm [1435b/mi] 82cal 64/70rpm 4.1/5.18mph 2) 0.02m - 3:55(3:37:00/m) 89/107bpm [19312b/mi] 15cal 0.28/3.74mph 3) 0.92m - 13:41(14:55/m) 105/115bpm [1567b/mi] 82cal 66/69rpm 4.02/4.47mph Add a comment	0mi, 57:13 Cross - Aerobics Split Summary === 1) 0m - 57:13(0/m) 98/125bpm [INFb/mi] 279cal Add a comment
Thu 15th Sep Sep 15	Fri 16th Sep Sep 16	Sat 17th Sep Sep 17	Sun 18th Sep Sep 18	Mon 19th Sep Sep 19	Tue 20th Sep Sep 20	Wed 21st Sep Sep 21
0.9mi, 9:30 Run - Warm Down Split Summary === 1) 0.93m - 9:30(10:13/m) 142/149bpm [1450b/mi] 100cal 5.87/6.64mph Add a comment 3.2mi, 30:32 Run - Tempo Split Summary === 1) 1m - 9:40(9:40/m) 142/149bpm [1372b/mi] 102cal 6.21/7.47mph 2) 1m - 9:44(9:44/m) 146/150bpm [1420b/mi] 106cal 6.17/7.03mph 3) 1m - 9:22(9:22/m) 145/150bpm [1359b/mi] 101cal 6.4/7.45mph 4) 0.2m - 1:47(8:55/m) 145/146bpm [1292b/mi] 19cal 6.73/7.01mph Add a comment 1mi, 9:01 Run - Warm Up Was a bit quick for a warm up but had to keep up with the rest! Split Summary === 1) 0.97m - 9:01(9:17/m) 131/144bpm [1217b/mi] 88cal 6.46/7.56mph Add a comment	4.3mi, 1:03:09 Walk - Nordic Walking Split Summary === 1) 1m - 14:36(14:36/m) 106/122bpm [1548b/mi] 92cal 65/68rpm 4.11/4.49mph 2) 1m - 14:34(14:34/m) 104/110bpm [1514b/mi] 89cal 65/67rpm 4.12/4.59mph 3) 1m - 14:49(14:49/m) 103/108bpm [1527b/mi] 89cal 64/66rpm 4.05/4.4mph 4) 1m - 15:04(15:04/m) 103/114bpm [1551b/mi] 90cal 63/67rpm 3.98/4.26mph 5) 0.28m - 4:06(14:36/m) 100/105bpm [1459b/mi] 23cal 65/67rpm 4.11/4.22mph Add a comment	0.7mi, 7:58 Run - Warm Down Split Summary === 1) 0.73m - 7:58(10:53/m) 122/129bpm [1327b/mi] 73cal 5.52/6.55mph Add a comment 3.1mi, 30:51 Run - parkrun Legs not feeling it so just plodded round! Amazed at my consistent split times😀 Split Summary === 1) 1m - 9:53(9:53/m) 128/134bpm [1265b/mi] 96cal 6.07/6.66mph 2) 1m - 9:53(9:53/m) 135/141bpm [1335b/mi] 100cal 6.07/6.72mph 3) 1m - 9:53(9:53/m) 137/140bpm [1355b/mi] 101cal 6.07/6.43mph 4) 0.14m - 1:11(8:42/m) 141/142bpm [1226b/mi] 12cal 6.9/6.82mph 17th Sep 2022, 11:07am Ness wrote: That is excellent consistency! 👌 Add a comment 1.1mi, 11:40 Run - Warm Up Split Summary === 1) 1m - 10:53(10:53/m) 125/131bpm [1360b/mi] 101cal 5.52/6.57mph 2) 0.07m - 47(10:32/m) 125/126bpm [1317b/mi] 7cal 5.7/5.55mph Add a comment	3.6mi, 40:01 Run - Easy Swapped my Sunday long run for Monday's easy run as it fits in better! Split Summary === 1) 1m - 11:00(11:00/m) 122/130bpm [1341b/mi] 101cal 5.46/5.66mph 2) 1m - 10:54(10:54/m) 125/129bpm [1363b/mi] 100cal 5.5/5.89mph 3) 1m - 11:13(11:13/m) 125/128bpm [1402b/mi] 96cal 5.35/6.39mph 4) 0.61m - 6:55(11:24/m) 125/128bpm [1424b/mi] 58cal 5.27/6.28mph 18th Sep 2022, 9:39am Ness wrote: Nice one 👍 Add a comment	12.8mi, 2:22:42 Run - Long Run Was meant to do 14 miles but after about 9.5 I started to get a slight pain on my right side lower back so thought it wise to cut it short. Didn't cut it as short as I could have as I still had a bug to squish! Split Summary === 1) 1m - 11:21(11:21/m) 116/126bpm [1316b/mi] 96cal 5.29/5.99mph 2) 1m - 11:02(11:02/m) 119/123bpm [1313b/mi] 95cal 5.44/5.8mph 3) 1m - 11:30(11:30/m) 121/125bpm [1391b/mi] 95cal 5.22/6.16mph 4) 1m - 10:53(10:53/m) 120/124bpm [1306b/mi] 88cal 5.51/6.05mph 5) 1m - 11:10(11:10/m) 119/126bpm [1328b/mi] 85cal 5.38/6.2mph 6) 1m - 10:59(10:59/m) 118/126bpm [1295b/mi] 81cal 5.47/6.01mph 7) 1m - 10:55(10:55/m) 119/128bpm [1299b/mi] 79cal 5.5/6.32mph 8) 1m - 11:09(11:09/m) 118/122bpm [1315b/mi] 80cal 5.38/5.8mph 9) 1m - 11:01(11:01/m) 120/125bpm [1322b/mi] 79cal 5.45/5.99mph 10) 1m - 11:22(11:22/m) 117/122bpm [1330b/mi] 80cal 5.28/6.12mph 11) 1m - 11:17(11:17/m) 119/122bpm [1343b/mi] 77cal 5.32/6.53mph 12) 1m - 11:24(11:24/m) 120/123bpm [1368b/mi] 83cal 5.26/5.93mph 13) 0.77m - 8:41(11:20/m) 122/125bpm [1382b/mi] 63cal 5.29/6.51mph 19th Sep 2022, 3:30pm alpenrose wrote: Nice work. :) Add a comment	3mi, 29:15 Run - Tempo Split Summary === 1) 1m - 9:53(9:53/m) 123/134bpm [1215b/mi] 93cal 6.08/6.59mph 2) 1m - 9:35(9:35/m) 134/137bpm [1284b/mi] 98cal 6.26/6.51mph 3) 1m - 9:32(9:32/m) 136/139bpm [1297b/mi] 98cal 6.29/6.87mph 4) 0.02m - 15(11:24/m) 136/137bpm [1550b/mi] 2cal 5.26/6.35mph Add a comment	0mi, 59:32 Cross - Aerobics Split Summary === 1) 0m - 59:32(0/m) 105/139bpm [INFb/mi] 355cal Add a comment
Thu 22nd Sep Sep 22	Fri 23rd Sep Sep 23	Sat 24th Sep Sep 24	Sun 25th Sep Sep 25	Mon 26th Sep Sep 26	Tue 27th Sep Sep 27	Wed 28th Sep Sep 28
-	-	3mi, 28:05 Run - parkrun Nice chatty run with DocM resulting in a post pandemic parkrun PB! Split Summary === 1) 1m - 9:17(9:17/m) 135/145bpm [1254b/mi] 95cal 6.46/7.35mph 2) 1m - 9:19(9:19/m) 147/151bpm [1369b/mi] 103cal 6.44/6.91mph 3) 1m - 9:20(9:20/m) 149/151bpm [1391b/mi] 106cal 6.43/8.43mph 4) 0.02m - 9(7:11/m) 152/152bpm [1093b/mi] 1cal 8.35/7.6mph 24th Sep 2022, 12:02pm Ness wrote: Nice 👍 24th Sep 2022, 1:26pm alpenrose wrote: Lovely work :) Add a comment 0.1mi, 1:32 Run - Warm Up Split Summary === 1) 0.14m - 1:32(11:11/m) 110/121bpm [1230b/mi] 10cal 5.37/5.47mph Add a comment	6.3mi, 1:06:05 Run - General Followed a route I'd installed on Garmin. Hadn't realised I hadn't actually started to record the run as the watch was giving directions. It was only when it warned me it was going into power save mode that I started to record the run. Manually added the mile and approximate time. Footpath across the golf course was poorly marked. There were lots of signs indicating what was not the path. I headed down a buggy path only to be told by some golfers that it was not the footpath and that it didn't go anywhere. They told me where the path was. When I got to it the sign was hidden in the bushes! Split Summary === 1) 1m - 11:02(11:02/m) 132/141bpm [1456b/mi] 109cal 5.44/7.43mph 2) 1m - 10:53(10:53/m) 137/141bpm [1491b/mi] 112cal 5.51/6.97mph 3) 1m - 10:16(10:16/m) 137/141bpm [1408b/mi] 102cal 5.84/6.51mph 4) 1m - 9:57(9:57/m) 130/135bpm [1293b/mi] 90cal 6.03/6.7mph 5) 1m - 10:04(10:04/m) 129/132bpm [1299b/mi] 84cal 5.96/6.28mph 6) 0.34m - 3:32(10:26/m) 130/132bpm [1355b/mi] 30cal 5.76/5.97mph Add a comment	5mi, 51:13 Run - General Watch told me to turn but it felt like I was running through the middle of a ploughed field! Then after that field, I wasn't sure which side of the drainage ditch I was supposed to be. Split Summary === 1) 1m - 10:18(10:18/m) 130/137bpm [1338b/mi] 101cal 5.83/6.41mph 2) 1m - 10:21(10:21/m) 136/144bpm [1408b/mi] 106cal 5.79/6.57mph 3) 1m - 10:58(10:58/m) 137/143bpm [1503b/mi] 109cal 5.47/6.16mph 4) 1m - 9:55(9:55/m) 131/134bpm [1298b/mi] 90cal 6.05/6.91mph 5) 0.95m - 9:41(10:10/m) 130/134bpm [1322b/mi] 85cal 5.9/6.35mph Add a comment	-	0mi, 1:05:20 Cross - Aerobics Split Summary === 1) 0m - 1:05:20(0/m) 96/135bpm [INFb/mi] 304cal Add a comment
Thu 29th Sep Sep 29	Fri 30th Sep Sep 30	Sat 1st Oct Oct 1	Sun 2nd Oct Oct 2	Mon 3rd Oct Oct 3	Tue 4th Oct Oct 4	Wed 5th Oct Oct 5
4.7mi, 45:28 Run - General Split Summary === 1) 1m - 10:16(10:16/m) 130/141bpm [1334b/mi] 99cal 5.85/7.01mph 2) 1m - 10:01(10:01/m) 139/146bpm [1392b/mi] 104cal 5.99/7.01mph 3) 1m - 9:32(9:32/m) 140/143bpm [1335b/mi] 98cal 6.29/6.97mph 4) 1m - 9:30(9:30/m) 141/146bpm [1340b/mi] 99cal 6.31/6.53mph 5) 0.66m - 6:09(9:17/m) 143/146bpm [1327b/mi] 64cal 6.46/6.62mph 29th Sep 2022, 9:08pm alpenrose wrote: Looks like a nice route for a change :) Add a comment	-	0.7mi, 7:54 Run - Warm Down Split Summary === 1) 0.72m - 7:54(10:58/m) 124/132bpm [1360b/mi] 72cal 5.47/6.53mph Add a comment 3.2mi, 28:26 Run - parkrun Split Summary === 1) 1m - 9:09(9:09/m) 141/149bpm [1290b/mi] 95cal 6.56/7.37mph 2) 1m - 9:08(9:08/m) 149/152bpm [1361b/mi] 101cal 6.57/7.16mph 3) 1m - 8:54(8:54/m) 151/152bpm [1344b/mi] 100cal 6.74/7.41mph 4) 0.15m - 1:15(8:14/m) 152/153bpm [1252b/mi] 14cal 7.29/7.39mph 1st Oct 2022, 8:53pm alpenrose wrote: Fast one today - well done! :) Add a comment 0.7mi, 7:49 Run - Warm Up Split Summary === 1) 0.72m - 7:49(10:48/m) 125/137bpm [1350b/mi] 72cal 5.56/6.47mph Add a comment	10.8mi, 2:00:24 Run - Long Run Went out later than usual to allow for the rain to pass over. Split Summary === 1) 1m - 11:26(11:26/m) 118/125bpm [1348b/mi] 94cal 5.25/6.85mph 2) 1m - 10:53(10:53/m) 126/131bpm [1370b/mi] 98cal 5.52/6.26mph 3) 1m - 11:03(11:03/m) 130/132bpm [1436b/mi] 101cal 5.43/6.1mph 4) 1m - 10:40(10:40/m) 131/134bpm [1397b/mi] 100cal 5.63/5.97mph 5) 1m - 10:30(10:30/m) 130/134bpm [1365b/mi] 95cal 5.72/6.12mph 6) 1m - 11:26(11:26/m) 128/132bpm [1463b/mi] 92cal 5.25/6.28mph 7) 1m - 11:33(11:33/m) 131/136bpm [1512b/mi] 96cal 5.2/6.32mph 8) 1m - 11:10(11:10/m) 129/135bpm [1440b/mi] 92cal 5.37/5.91mph 9) 1m - 10:58(10:58/m) 128/132bpm [1404b/mi] 84cal 5.47/5.76mph 10) 1m - 11:02(11:02/m) 129/133bpm [1423b/mi] 82cal 5.44/5.93mph 11) 0.5m - 5:34(11:12/m) 128/130bpm [1435b/mi] 39cal 5.35/6.14mph 12) 0.33m - 4:11(12:38/m) 126/129bpm [1591b/mi] 30cal 4.75/5.22mph Add a comment	2.9mi, 32:03 Run - Progressive Didn't have time to do the planned 52 minutes so adapted it to 5 min Z1, 13 min Z2, 3 min Z3. Split Summary === 1) 0.45m - 5:00(11:09/m) 114/120bpm [1271b/mi] 41cal 5.38/6.03mph 2) 1m - 11:24(11:24/m) 124/130bpm [1414b/mi] 99cal 5.26/5.82mph 3) 1m - 11:24(11:24/m) 127/131bpm [1448b/mi] 99cal 5.26/6.12mph 4) 0.11m - 1:13(11:28/m) 130/131bpm [1491b/mi] 8cal 5.23/4.84mph 5) 0.3m - 3:01(10:00/m) 136/139bpm [1361b/mi] 30cal 6/6.68mph Add a comment 0mi, 1:00:00 Cross - Sports Massage Add a comment	5.2mi, 52:03 Run - Intervals 3 x 1 mile with 1 min recovery Made a mistake in third rep. Thought the watch had beeped to say end of rep even though I wasn't where I thought I would be, only to realise it was telling me I'd fallen out of the target zone! Split Summary === 1) 1m - 10:58(10:58/m) 121/130bpm [1327b/mi] 98cal 5.47/5.8mph 2) 0.36m - 4:02(11:07/m) 127/129bpm [1413b/mi] 37cal 5.39/5.78mph 3) 1m - 9:00(9:00/m) 142/146bpm [1278b/mi] 94cal 6.67/7.43mph 4) 0.07m - 1:00(14:11/m) 141/146bpm [2000b/mi] 10cal 4.23/6.45mph 5) 1m - 8:54(8:54/m) 147/150bpm [1308b/mi] 96cal 6.74/8.22mph 6) 0.1m - 1:00(10:10/m) 147/150bpm [1495b/mi] 10cal 5.9/6.82mph 7) 1m - 9:00(9:00/m) 149/151bpm [1342b/mi] 98cal 6.66/7.31mph 8) 0.09m - 1:00(11:04/m) 147/151bpm [1626b/mi] 9cal 5.42/6.43mph 9) 0.62m - 7:09(11:32/m) 136/143bpm [1568b/mi] 64cal 5.21/5.82mph Add a comment	0mi, 1:00:06 Cross - Other Split Summary === 1) 0m - 1:00:06(0/m) 100/131bpm [INFb/mi] 303cal Add a comment

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westmoors F50 Dorset

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westmoors
F50 Dorset