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SooWoo
F50 Stirlingshire

Springbok (69)

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Wee County Harriers

Races
291
Miles
21852
Miles
40
Miles
1100
Miles
3791
WAVA
72.00%
Mile
6:52
5k
22:39
5M
39:33
10k
45:29
10M
1:21:46
Half
1:41:14
20M
3:42:28
Mara
3:42:32
50k
6:32:30
400m
9:59

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Recent Blogs
Come on…. 4 investors to go… Fetchies can do it😀	May 2023
Blatant begging blog… just for a Fetch Badge	May 2023
Check out the manky fingers	Mar 2023
Fetch Trader Flashmob update	Feb 2023
Fetchie Flashmob tomorrow🤞	Feb 2023

My parkrun
University of Stirling parkrun Remove This

Recent Training
25th Sep	Coaching	2.3mi	33:01
25th Sep	General	0.7mi	7:01
24th Sep	General	5.9mi	3:13:50
23rd Sep	General	3.6mi	1:46:31
23rd Sep	General	3.1mi	35:44

Planned Races
Great Scottish Run Half Marathon	1st Oct
The Doctor K Cup	7th Oct
Arbroath Footers Smokies Ladies 10	3rd Mar

12 Month Benchmarks	Run
Mile	7:19
5k	24:31
5mi	39:41
10k	51:33
10mi	1:24:09
Half	2:00:47
20mi	3:08:04
Mara	4:12:02
50k	5:38:33

Recent Pictures	Show more

2023 Targets	Set your targets
Bike 500 Run 1500 Walk 1000

Recent Threads
Wordle fans
The Retirement Thread
Unlockable Badges
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Buddies (5)

Followers (6)

Badges Collected	See available badges
+ 365 others

Read Everyone!

This is a little side project! Keep a record of all the books you have read, and share them with fellow Fetchies. Add your books here

Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	15				6:52 63.09						6:52 65.93			6:54 67.65	7:08 66.14				7:20 67.27	6:52 6:52/mi	67.65
2.5km	2										39:01 19.21		36:46 20.79							36:46 23:40/mi	20.79
4km	2					19:30 61.28	20:49 58.11													19:30 7:51/mi	61.28
5km	68			23:48 63.27		23:10 65.34	23:23 65.52	22:46 67.30	23:15 66.36	23:31 66.12		23:36 67.67	25:12 63.38	22:39 72.00	24:40 66.12	25:25 64.86	25:37 65.78	26:01 65.51	24:32 70.26	22:39 7:17/mi	72.00
3.9mi	4										29:09 68.50	30:00 67.19		29:07 70.70				31:45 67.78		29:07 7:28/mi	70.70
4mi	3			30:22 63.88								31:38 65.40			39:46 53.13					30:22 7:36/mi	65.40
4.5mi	4							34:50 64.82												34:50 7:44/mi	64.82
7.5km	2			37:19 60.86	38:39 59.06															37:19 8:00/mi	60.86
4.7mi	1																44:01 58.65			44:01 9:22/mi	58.65
7.8km	5							58:26 41.73				1:04:39 39.04	59:29 42.86	1:06:15 38.90	1:01:06 42.65					58:26 12:03/mi	42.86
8km	1						40:57 60.28													40:57 8:14/mi	60.28
5mi	5		45:39 53.48	43:15 56.73							39:33 65.27							43:10 64.49	40:06 70.22	39:33 7:55/mi	70.22
5.5mi	2										43:45 65.11								44:26 69.95	43:45 7:57/mi	69.95
6mi	4				49:50 59.43	48:39 61.22	48:32 61.75	47:29 63.54												47:29 7:55/mi	63.54
10km	34	53:02 57.31	49:23 61.85	47:40 64.41	50:37 61.01	45:57 67.63	47:07 66.40	47:18 66.63	45:29 69.83	48:44 65.72	47:53 67.49	47:45 68.32	48:22 68.14	51:36 64.56	50:47 66.33	49:15 69.17		1:00:03 58.06	56:31 62.41	45:29 7:19/mi	69.83
6.5mi	1												1:41:04 33.85							1:41:04 15:33/mi	33.85
12km	1														58:43 69.47					58:43 7:52/mi	69.47
7.5mi	3				59:25 63.27	58:02 65.18	58:05 65.57													58:02 7:44/mi	65.57
12.5km	5					1:02:51 62.06	1:02:58 62.34	59:31 66.40	1:01:19 64.93										1:07:13 65.63	59:31 7:40/mi	66.40
13km	1			1:05:38 61.58																1:05:38 8:08/mi	61.58
14km	1						1:28:51 50.11													1:28:51 10:13/mi	50.11
9mi	1				1:17:31 58.39															1:17:31 8:37/mi	58.39
15km	9			1:47:00 43.88	1:38:45 47.82			1:17:25 61.80	1:15:57 63.47		1:22:36 59.34	1:24:14 58.73	1:21:37 61.21	1:24:18 59.88	1:19:00 64.61					1:15:57 8:09/mi	64.61
10mi	5			1:30:11 55.93									1:21:46 65.65		1:25:26 64.21			1:28:13 64.40	1:24:26 68.09	1:21:46 8:11/mi	68.09
11mi	4				1:32:38 60.48		1:28:45 63.96	1:35:48 59.70			1:34:41 62.00									1:28:45 8:04/mi	63.96
13.1mi	34		1:51:15 59.23	1:45:36 62.72	1:50:03 60.18	1:47:48 62.01	1:41:14 66.68	1:42:55 65.68	1:41:50 66.79		1:43:20 67.58	1:42:43 68.68	1:42:32 69.54	1:43:40 69.58	1:47:34 67.05	1:50:54 66.59	2:41:00 46.42		2:21:00 54.31	1:41:14 7:44/mi	69.58
13.8mi	1										2:09:39 56.92									2:09:39 9:24/mi	56.92
14mi	1											2:06:00 60.08								2:06:00 9:00/mi	60.08
14.6mi	1							2:40:41 47.47												2:40:41 11:00/mi	47.47
26.2km	1					2:18:03 61.05														2:18:03 8:29/mi	61.05
20mi	1																		3:42:28 53.20	3:42:28 11:07/mi	53.20
21mi	1				3:07:55 57.80															3:07:55 8:57/mi	57.80
26.2mi	25				4:00:48 56.99	3:55:01 58.75	3:42:32 62.48		3:48:22 61.87	3:50:13 61.94	4:08:16 58.02	4:06:03 59.18	3:47:05 64.88	3:49:03 65.12	3:57:58 63.45	4:08:02 61.65	5:41:00 45.41	4:26:09 58.94	4:15:20 62.25	3:42:32 8:30/mi	65.12
30mi	1											6:27:44 43.91								6:27:44 12:55/mi	43.91
50km	1																6:32:30 48.00			6:32:30 12:38/mi	48.00
32mi	1						5:13:20 56.16													5:13:20 9:48/mi	56.16
33mi	12							5:04:03 60.73		5:24:35 57.37	5:22:01 58.36	5:32:25 57.74	4:58:04 64.39	5:00:27 64.63	5:17:57 61.83	5:24:59 61.24			6:10:40 55.78	4:58:04 9:02/mi	64.63
55km	2											6:35:06 50.85	6:21:08 53.33							6:21:08 11:09/mi	53.33
40mi	2												7:45:00 53.39	8:59:22 46.60						7:45:00 11:38/mi	53.39
43mi	2											9:57:26 44.91	9:27:23 47.84							9:27:23 13:12/mi	47.84
53mi	3										13:43:26 41.79		12:06:54 48.42					14:07:43 44.20		12:06:54 13:43/mi	48.42

Date	Planned Races			Distance
3 Mar	Arbroath Footers Smokies Ladies 10 Confirmed			10mi
7 Oct	The Doctor K Cup Confirmed			5km
1 Oct	Great Scottish Run Half Marathon Confirmed			13.1mi
2023		Result	WAVA	Distance
2 Sep	University of Stirling parkrun	25:28	67.68	5km
26 Aug	Haldon Forest parkrun	27:04	63.68	5km
12 Aug	University of Stirling parkrun	26:37	64.76	5km
6 Aug	Mhor Marathon	5:08:35	51.51	26.2mi
5 Aug	Springburn parkrun, Glasgow	24:55	69.17	5km
1 Aug	August Virtual Mile	7:42	64.06	1mi
22 Jul	University of Stirling parkrun	27:32	62.60	5km
15 Jul	Faskally Forest parkrun	28:16	60.98	5km
11 Jul	WCH 1 mile time trial	7:21	67.11	1mi
9 Jul	Crieff 10km SB	56:31	62.41	10km
8 Jul	Palacerigg Country parkrun	26:17	65.58	5km
5 Jul	Brig Bash 5 SB	40:06	70.22	5mi
1 Jul	July Virtual Mile SB	7:20	67.27	1mi
1 Jul	University of Stirling parkrun	26:05	66.08	5km
24 Jun	Sunset Half Marathon SB	2:21:00	54.31	13.1mi
22 Jun	Milnathort Dash SB	44:26	69.95	5.5mi
1 Jun	June Virtual Mile	7:48	63.24	1mi
28 May	Edinburgh Marathon SB	4:15:20	62.25	26.2mi
27 May	University of Stirling parkrun	1:02:11	27.72	5km
1 May	May Virtual Mile	8:57	55.12	1mi
29 Apr	Ruchill parkrun	26:36	64.80	5km
22 Apr	Yarborough Leisure Centre parkrun SB	24:32	70.26	5km
15 Apr	Teignmouth Promenade parkrun	24:42	69.78	5km
8 Apr	Dunfermline parkrun	33:17	51.20	5km
1 Apr	April Virtual Mile	7:47	62.67	1mi
1 Apr	Auldcathie District parkrun	25:43	66.27	5km
26 Mar	20 Along the Forth PB	3:42:28	53.20	20mi
25 Mar	University of Stirling parkrun	26:39	63.95	5km
11 Mar	D33 Ultra SB	6:10:40	55.78	33mi
5 Mar	Arbroath Footers Smokies Ladies 10 SB	1:24:26	68.09	10mi
4 Mar	University of Stirling parkrun	27:22	62.28	5km
1 Mar	March Virtual Mile	7:37	64.04	1mi
25 Feb	University of Stirling parkrun	34:41	49.14	5km
18 Feb	University of Stirling parkrun	25:48	66.06	5km
14 Feb	WCH 1 mile time trial	7:24	65.91	1mi
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:07:13	65.63	12.5km
11 Feb	University of Stirling parkrun	34:54	48.83	5km
5 Feb	Falkirk 7 hour ultra	36 / 0	0.00	7hr
4 Feb	Auldcathie District parkrun	25:57	65.67	5km
1 Feb	February Virtual Mile	7:21	66.36	1mi
31 Jan	January Virtual Mile	8:05	60.34	1mi
21 Jan	University of Stirling parkrun	26:30	64.31	5km
14 Jan	University of Stirling parkrun	27:34	61.82	5km
7 Jan	University of Stirling parkrun	27:10	62.73	5km
2022		Result	WAVA	Distance
3 Dec	University of Stirling parkrun	34:16	49.74	5km
19 Nov	Whitley Bay parkrun	26:52	63.43	5km
12 Nov	University of Stirling parkrun	34:48	48.97	5km
22 Oct	University of Stirling parkrun	38:39	44.09	5km
15 Oct	University of Stirling parkrun	43:19	39.34	5km
8 Oct	The Doctor K Cup SB	26:01	65.51	5km
8 Oct	University of Stirling parkrun	26:43	63.79	5km
3 Sep	Glenmore 12hr	40 / 0	0.00	12hr
9 Aug	Graham Clark Memorial Race SB	31:45	67.78	3.9mi
6 Aug	University of Stirling parkrun	27:26	62.12	5km
23 Jul	The Highlander, Last One Standing		0.00	16.4mi
10 Jul	Crieff 10km SB	1:00:03	58.06	10km
6 Jul	Brig Bash 5 SB	43:10	64.49	5mi
25 Jun	Sunset Marathon SB	4:26:09	58.94	26.2mi
2 May	Buckland Brewer 10km	1:17:00	45.28	10km
23 Apr	Highland Fling SB	14:07:43	44.20	53mi
16 Apr	University of Stirling parkrun	37:22	45.61	5km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
6 Mar	Arbroath Footers Smokies Ladies 10 SB	1:28:13	64.40	10mi
26 Feb	University of Stirling parkrun	26:18	64.07	5km
6 Feb	Falkirk Ultra (8 hour race)	33 / 0	0.00	8hr
23 Jan	Funchal Marathon	4:34:18	56.46	26.2mi
23 Jan	She Was Going For A Run - Virtual	28:11	59.79	5km
2021		Result	WAVA	Distance
4 Dec	University of Stirling parkrun	25:48	65.32	5km
27 Nov	University of Stirling parkrun SB	25:37	65.78	5km
30 Oct	Half Marathon Dunes of Fuerteventura SB	2:41:00	46.42	13.1mi
9 Oct	John Muir Way Ultra PB	6:32:30	48.00	50km
3 Oct	Virtual London Marathon SB	5:41:00	45.41	26.2mi
26 Sep	Kippen Trail Race PB	44:01	58.65	4.7mi
25 Sep	University of Stirling parkrun	28:12	59.76	5km
28 Aug	University of Stirling parkrun	27:30	61.28	5km
24 Jul	Wimpole Estate parkrun	27:05	62.22	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	26:31	62.85	5km
4 Oct	Virtual London Marathon SB	4:08:02	61.65	26.2mi
10 Sep	Auchterarder Virtual Half Marathon SB	1:50:54	66.59	13.1mi
10 Sep	Auchterarder Virtual 10km SB	49:15	69.17	10km
11 Jun	Virtual West Highland Way Race	15:25:12	83.69	95mi
14 Mar	D33 Ultra SB	5:24:59	61.24	33mi
29 Feb	University of Stirling parkrun SB	25:25	64.86	5km
22 Feb	University of Stirling parkrun	25:28	64.73	5km
8 Feb	Plean parkrun	42:41	38.62	5km
2 Feb	Falkirk Ultra (8 hour race)	30 / 0	0.00	8hr
25 Jan	University of Stirling parkrun	25:31	64.61	5km
2019		Result	WAVA	Distance
21 Dec	Plean parkrun	30:28	54.11	5km
7 Dec	University of Stirling parkrun	25:05	65.72	5km
2 Nov	Glen Ogle 33 Ultra	6:07:55	54.09	33mi
19 Oct	The Dramathon	4:14:38	59.30	26.2mi
12 Oct	University of Stirling parkrun	25:50	63.82	5km
6 Oct	Strathcarron 10k Race	54:49	61.45	10km
7 Sep	Glenmore 12 Hour	32 / 0	0.00	12hr
7 Jul	Crieff 10k	54:53	61.38	10km
14 Jun	Black Rock '5' Race	50:12	48.07	4.5mi
4 Jun	WCH 1 mile time trial SB	7:08	66.14	1mi
26 May	Dunblane 12km Road Race PB	58:43	69.47	12km
19 May	ASICS Windermere Marathon	4:13:42	59.52	26.2mi
12 May	Mulberry Bush Montessori Balfron 10k SB	50:47	66.33	10km
8 May	Dumyat Hill Race SB	1:01:06	42.65	7.8km
28 Apr	Great Stirling Run Marathon SB	3:57:58	63.45	26.2mi
3 Apr	Campus 5km at University of Stirling SB	24:40	66.12	5km
31 Mar	Alloa Half Marathon SB	1:47:34	67.05	13.1mi
16 Mar	D33 Ultra SB	5:17:57	61.83	33mi
3 Mar	Arbroath Footers Smokies Ladies 10 SB	1:25:26	64.21	10mi
17 Feb	Devilla Forest 15k SB	1:19:00	64.61	15km
3 Feb	Falkirk Ultra (8 hour race)	41 / 0	0.00	8hr
20 Jan	Skull Trail Race SB	39:46	53.13	4mi
12 Jan	Plean parkrun	25:21	64.33	5km
2018		Result	WAVA	Distance
29 Dec	Falkirk parkrun	25:16	64.55	5km
1 Dec	Foxtrail Nocturnal Ultra	29 / 0	0.00	6hr
24 Nov	Bideford parkrun PB	22:39	72.00	5km
3 Nov	Half Marathon Dunes of Fuerteventura	2:08:42	56.04	13.1mi
20 Oct	East District XC League - Stirling	29:22	66.93	6km
14 Oct	Strathcarron 10k Race SB	51:36	64.56	10km
30 Sep	Great Scottish Run Half Marathon SB	1:43:40	69.58	13.1mi
4 Sep	WCH 1 mile time trial SB	6:54	67.65	1mi
7 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) PB	29:07	70.70	3.9mi
14 Jul	Clyde stride ultramarathon SB	8:59:22	46.60	40mi
27 May	Edinburgh Marathon SB	3:49:03	65.12	26.2mi
19 May	Bideford parkrun	23:00	70.91	5km
9 May	Dumyat Hill Race SB	1:06:15	38.90	7.8km
5 May	Plean parkrun	25:26	64.12	5km
29 Apr	Great Stirling Run Marathon	3:56:26	63.08	26.2mi
22 Apr	London Marathon	4:22:04	56.91	26.2mi
10 Mar	D33 Ultra SB	5:00:27	64.63	33mi
6 Mar	WCH 1 mile time trial	7:18	63.26	1mi
18 Feb	Devilla Forest 15k SB	1:24:18	59.88	15km
10 Feb	Falkirk parkrun	25:32	63.19	5km
28 Jan	Falkirk Ultra (8 hour race)	40 / 0	0.00	8hr
2017		Result	WAVA	Distance
29 Nov	Lanzarote International Running Challenge 21K	1:47:23	66.40	13.1mi
4 Nov	Glen Ogle 33 Ultra	5:28:22	59.14	33mi
15 Oct	Strathcarron 10k Race		0.00	10km
7 Oct	Dunoon "wee eck" ultramarathon PB	6:21:08	53.33	55km
1 Oct	Great Scottish Run Half Marathon SB	1:42:32	69.54	13.1mi
17 Sep	Auchterarder Half Marathon	1:46:14	67.12	13.1mi
2 Sep	Glenmore 12hr	58 / 0	0.00	12hr
5 Aug	Devil o' the Highlands PB	9:27:23	47.84	43mi
15 Jul	Clyde stride ultramarathon PB	7:45:00	53.39	40mi
8 Jul	Alva Games Hill Race PB	36:46	20.79	2.5km
23 Jun	Black Rock '5' Race	36:33	64.60	4.5mi
18 Jun	Bannockburn 703 10k SB	48:22	68.14	10km
21 May	Great Stirling Run Marathon SB	3:47:05	64.88	26.2mi
3 May	Dumyat Hill Race SB	59:29	42.86	7.8km
29 Apr	Highland Fling PB	12:06:54	48.42	53mi
23 Apr	Balfron 10k (Stirling/Glasgow area)	48:48	67.53	10km
19 Mar	Alloa Half Marathon	1:45:37	66.79	13.1mi
11 Mar	D33 Ultra PB	4:58:04	64.39	33mi
5 Mar	Arbroath Footers Smokies Ladies 10 PB	1:21:46	65.65	10mi
19 Feb	Devilla Forest 15k SB	1:21:37	61.21	15km
4 Feb	Falkirk parkrun SB	25:12	63.38	5km
22 Jan	Devil's Burdens Hill Relays - Leg 2 PB	1:41:04	33.85	6.5mi
2016		Result	WAVA	Distance
19 Nov	Bideford parkrun SB	23:36	67.67	5km
5 Nov	Glen Ogle 33 Ultra SB	5:32:25	57.74	33mi
30 Oct	Antonine Trail Race PB	2:06:00	60.08	14mi
15 Oct	Falkirk parkrun	25:33	62.51	5km
8 Oct	Dunoon "wee eck" ultramarathon SB	6:35:06	50.85	55km
2 Oct	Great Scottish Run Half Marathon SB	1:42:43	68.68	13.1mi
11 Sep	City of Stirling 10k SB	47:45	68.32	10km
9 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	30:00	67.19	3.9mi
6 Aug	Devil o' the Highlands SB	9:57:26	44.91	43mi
11 May	Dumyat Hill Race SB	1:04:39	39.04	7.8km
7 May	Glen Lyon Ultra PB	6:27:44	43.91	30mi
4 May	May the Forth Fun Run SB	31:38	65.40	4mi
24 Apr	London Marathon SB	4:06:03	59.18	26.2mi
21 Feb	Devilla Forest 15k SB	1:24:14	58.73	15km
23 Jan	Devil's Burden Leg 3	1:31:00	39.04	6.8mi
2015		Result	WAVA	Distance
7 Nov	Glen Ogle 33 Ultra	5:36:50	56.36	33mi
18 Oct	Antonine Trail Race PB	2:09:39	56.92	13.8mi
4 Oct	Great Scottish Run Half Marathon SB	1:43:20	67.58	13.1mi
13 Sep	City of Stirling 10k SB	47:53	67.49	10km
16 Aug	Sheriffmuir 11 SB	1:34:41	62.00	11mi
4 Aug	Carnegie Harriers Memorial Race (formerly Graham Clark Memorial Race) SB	29:09	68.50	3.9mi
14 Jul	WCH 1 mile time trial SB	6:52	65.93	1mi
11 Jul	Alva Games Hill Race SB	39:01	19.21	2.5km
1 Jul	Brig Bash 5 PB	39:33	65.27	5mi
25 Jun	Milnathort Dash PB	43:45	65.11	5.5mi
7 Jun	Strathearn Marathon SB	4:08:16	58.02	26.2mi
17 May	Brathay Windermere Marathon	4:24:37	54.43	26.2mi
25 Apr	Highland Fling SB	13:43:26	41.79	53mi
15 Mar	Alloa Half Marathon	1:57:05	59.08	13.1mi
14 Mar	D33 Ultra SB	5:22:01	58.36	33mi
8 Feb	Devilla Forest 15k SB	1:22:36	59.34	15km
2014		Result	WAVA	Distance
8 Jun	Vale of Leven 10k SB	48:44	65.72	10km
25 May	Edinburgh Marathon SB	3:50:13	61.94	26.2mi
13 Apr	London Marathon	3:58:31	59.78	26.2mi
30 Mar	Stirling Sprint Duathlon	/ /	0.00	0km/20km/10km
15 Mar	D33 Ultra SB	5:24:35	57.37	33mi
11 Jan	Great Winter Run - Edinburgh SB	23:31	66.12	5km
4 Jan	Falkirk parkrun	24:22	63.81	5km
2013		Result	WAVA	Distance
28 Dec	Falkirk parkrun	24:08	64.43	5km
11 Nov	Club La Santa Duathlon	/ 38:17 /26:00	0.00	0km/15km/5km
20 Oct	MH Survival of the Fittest Edinburgh		0.00	10km
29 Sep	Baxters Loch Ness Marathon	3:48:24	61.86	26.2mi
9 Jun	The Strathearn Marathon	3:51:23	61.06	26.2mi
2 Jun	Stirling Novice Triathlon	9:59 / 30:08 / 11:54	0.00	400metres/14km/2.5km
30 May	Dumbarton 10k PB	45:29	69.83	10km
23 May	Clydebank 10k	45:38	69.60	10km
21 Apr	London Marathon SB	3:48:22	61.87	26.2mi
31 Mar	Stirling Sprint Duathlon	/ 47:02 /48:36	0.00	0km/20km/10km
17 Mar	Alloa Half Marathon SB	1:41:50	66.79	13.1mi
24 Feb	Devilla Forest 15k PB	1:15:57	63.47	15km
17 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:01:19	64.93	12.5km
12 Jan	East District XC League (Broxburn - womens race)	30:21	61.27	6km
5 Jan	Great Winter Run - Edinburgh SB	23:15	66.36	5km
2012		Result	WAVA	Distance
22 Nov	Miami Turkey Trot 10km SB	47:18	66.63	10km
3 Nov	Glen Ogle 33 Ultra SB	5:04:03	60.73	33mi
2 Sep	Great Scottish Run Half Marathon	1:43:33	65.68	13.1mi
19 Aug	Sheriffmuir Challenge SB	1:35:48	59.70	11mi
1 Jul	Coniston Half Marathon Trail Race	1:59:31	56.91	13.1mi
12 May	Loch Leven Half Marathon	1:45:05	64.72	13.1mi
9 May	Dumyat Hill Race PB	58:26	41.73	7.8km
4 May	Black Rock '5' Race PB	34:50	64.82	4.5mi
28 Apr	Highland Fling Relay - Leg Two - Drymen to Rowerdennan PB	2:40:41	47.47	14.6mi
18 Mar	Alloa Half Marathon SB	1:42:55	65.59	13.1mi
11 Mar	Gartmorn 6 PB	47:29	63.54	6mi
26 Feb	Devilla Forest 15k SB	1:17:25	61.80	15km
25 Feb	Strathclyde parkrun SB	22:46	67.30	5km
12 Feb	Kirkintilloch Olympians 12.5 Km Road Race PB	59:31	66.40	12.5km
2011		Result	WAVA	Distance
12 Nov	Mermaid 10km - San Francisco SB	47:07	66.40	10km
5 Nov	Glen Ogle 32 Ultra PB	5:13:20	56.16	32mi
22 Oct	National XC Relays, Cumbernauld SB	20:49	58.11	4km
2 Oct	Baxters Loch Ness Marathon PB	3:42:32	62.48	26.2mi
4 Sep	Great Scottish Run Half Marathon PB	1:41:14	66.68	13.1mi
21 Aug	Sheriffmuir Challenge PB	1:28:45	63.96	11mi
20 Aug	Falkirk parkrun SB	23:23	65.52	5km
16 Jul	Falkirk parkrun	24:32	62.45	5km
3 Jul	Coniston Mini Marathon 16km PB	1:28:51	50.11	14km
29 May	Dunblane Hydro 7.5 mile Road Race SB	58:05	65.57	7.5mi
14 May	Loch Leven Half Marathon	1:46:37	63.31	13.1mi
17 Apr	London Marathon	4:20:58	53.28	26.2mi
20 Mar	Alloa Half Marathon	1:43:32	64.75	13.1mi
13 Mar	Gartmorn 6 SB	48:32	61.75	6mi
6 Mar	Bideford Half Marathon	1:43:29	64.78	13.1mi
20 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:02:58	62.34	12.5km
19 Feb	Scottish National XC Champs (Falkirk) Sen Women PB	40:57	60.28	8km
2010		Result	WAVA	Distance
20 Nov	East District XC League (Broxburn - womens race)	28:16	64.90	6km
3 Oct	Kilomathon - Scotland PB	2:18:03	61.05	26.2km
19 Sep	City of Stirling 10k SB	45:57	67.63	10km
5 Sep	Great Scottish Run Half Marathon	1:48:06	62.01	13.1mi
11 Jul	Crieff 10K	52:33	59.13	10km
13 Jun	Vale of Leven 10k	48:40	63.85	10km
11 Jun	Black Rock '5' Race	36:30	58.21	4.3mi
3 Jun	Dumbarton 10k	46:50	66.35	10km
30 May	Dunblane Hydro 7.5 Mile Road Race PB	58:02	65.18	7.5mi
27 May	Clydebank 10k	46:10	67.31	10km
20 May	Helensburgh 10k	47:20	65.65	10km
18 Apr	Brighton Marathon SB	3:55:01	58.75	26.2mi
21 Mar	Alloa Half Marathon SB	1:47:48	61.79	13.1mi
14 Mar	Gartmorn 6 SB	48:39	61.22	6mi
21 Feb	Kirkintilloch Olympians 12.5 Km Road Race SB	1:02:51	62.06	12.5km
30 Jan	Edinburgh parkrun SB	23:10	65.34	5km
9 Jan	Bupa Great Winter Run PB	19:30	61.28	4km
2009		Result	WAVA	Distance
12 Dec	Scottish Fetch Mile PB	6:52	63.09	1mi
25 Nov	La Vuelta de Tinajo Lanzarote half marathon		0.00	13.1mi
24 Nov	Lanzarote 5k beach race		0.00	5km
23 Nov	Lanzarote 13k Ridge race		0.00	13km
22 Nov	Clasica de Lanzarote 10k		0.00	10km
3 Oct	Coniston Trail Race SB	1:38:45	47.82	15km
6 Sep	Great Scottish Run Half Marathon	1:50:57	60.04	13.1mi
16 Aug	Sheriffmuir Challenge SB	1:32:38	60.48	11mi
12 Jul	Crieff 10K	53:39	57.56	10km
18 Jun	Kirkintilloch 10k SB	50:37	61.01	10km
14 Jun	Doune Fun Run 6km		0.00	6km
24 May	Dunblane Hydro 7.5 Mile Road Race SB	59:25	63.27	7.5mi
22 May	Black Rock '5' Race	36:44	60.26	4.5mi
26 Apr	London Marathon SB	4:00:48	56.99	26.2mi
29 Mar	Cranleigh 21 PB	3:07:55	57.80	21mi
8 Mar	Gartmorn 6 SB	49:50	59.43	6mi
1 Mar	Bideford Half Marathon	1:52:02	59.12	13.1mi
22 Feb	Sussex Beacon Half Marathon SB	1:50:03	60.18	13.1mi
8 Feb	Henfield 9 PB	1:17:31	58.39	9mi
18 Jan	Plumpton Classic SB	38:39	59.06	7.5km
2008		Result	WAVA	Distance
29 Nov	19th Ciudad de Arrecife Lanzarote Marathon	1:46:19	62.30	13.1mi
26 Nov	La Vuelta de Tinajo Lanzarote half marathon SB	1:45:36	62.72	13.1mi
25 Nov	Lanzarote 5k beach race	29:48	50.53	5km
24 Nov	Lanzarote 13k Ridge race PB	1:05:38	61.58	13km
23 Nov	Clasica de Lanzarote 10k	48:36	63.17	10km
16 Nov	Brighton 10k SB	47:40	64.41	10km
2 Nov	Barns Green Half Marathon	1:48:53	60.83	13.1mi
12 Oct	Chichester Priory 10K -18th	49:39	61.84	10km
5 Oct	Lewes Downland 10 SB	1:30:11	55.93	10mi
7 Sep	Fittleworth Five SB	43:15	56.73	5mi
8 Jun	Hove Park 5K SB	23:48	63.26	5km
7 Jun	Brighton & Hove parkrun	24:06	62.48	5km
4 Jun	Worthing 10k	48:29	63.33	10km
18 May	Bognor Prom 10k	49:58	61.45	10km
19 Apr	Hawkshead Trail Race SB	1:47:00	43.88	15km
2 Mar	Bideford Half Marathon	1:51:24	59.15	13.1mi
17 Feb	Sussex Beacon Half Marathon	1:48:45	60.59	13.1mi
27 Jan	Worthing Lido 4 PB	30:22	63.88	4mi
20 Jan	Plumpton Classic PB	37:19	60.86	7.5km
2007		Result	WAVA	Distance
18 Nov	Brighton 10k SB	49:23	61.85	10km
28 Oct	Barns Green Half Marathon SB	1:51:15	59.23	13.1mi
2 Sep	Fittleworth Flyers Fun run SB	45:39	53.48	5mi
6 Jun	Worthing 10K	50:00	61.08	10km
20 May	Bognor Prom 10k	50:27	60.54	10km
18 Feb	Sussex Beacon Half Marathon	1:56:55	56.10	13.1mi
2006		Result	WAVA	Distance
19 Nov	Brighton 10k SB	53:02	57.31	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	83	101	86	75	129	121	112	115	66	0	0	0	889
2023	0	0	0.4	0	0.3	0	0	1.2	0.5	0	0	0	2.4
2023	164	141	158	158	150	101	145	139	75	0	0	0	1230
2022	105	97	108	117	106	91	110	91	79	164	113	69	1252
2022	0	0	0	0	0.5	0	0	4.2	0	0.3	2	0.1	7.1
2022	144	155	134	144	156	117	134	128	118	83	137	124	1573
2022	0	0	0	0	0	0	12	0	0	0	0	0	12
2021	72	81	129	107	73	67	81	68	112	65	74	97	1027
2021	0	0	0	0	0	0	0	4.5	0	0	0	0	4.5
2021	162	150	69	159	139	125	119	116	122	144	125	122	1553
2020	5	9	9	23	12	27	12	67	31	20	36	21	272
2020	0	0	0	0	0	0	0	4.4	0	1.3	1.5	0	7.2
2020	141	177	131	144	214	219	182	155	181	148	167	163	2021
2020	0	0	0	0	13	7	0	0	35	8	0	0	63
2019	3	3	0	0	0	0	0	4	4	10	6	2	33
2019	0	0	0	0	0	0	0	0.6	0.7	0	0	1.5	2.8
2019	141	112	118	100	130	108	75	74	113	123	97	110	1300
2018	168	141	160	101	131	121	134	145	101	104	124	106	1537
2017	10	0	2	5	12	0	0	0	0	0	0	0	30
2017	167	171	185	195	134	145	135	125	138	113	113	123	1744
2016	0	0	0	0	0	0	0	0	8	4	0	0	12
2016	143	122	78	43	96	102	151	114	131	145	98	82	1302
2015	0	0	0	1	8	0	0	0	0	0	0	0	9
2015	168	161	171	104	100	68	107	85	160	169	93	149	1534
2015	0	0	0	3	4	0	60	0	0	0	0	0	67
2014	0	0	0	4	20	2	14	0	1	4	5	2	51
2014	0.3	3.5	0.7	0	0	0	0	0	0	0	0	0	4.5
2014	142	62	131	129	113	103	104	52	125	80	54	53	1148
2014	10	27	65	13	3	0	53	6	13	8	5	0	203
2013	0	0	0	6	9	11	0	0	0	0	7	0	33
2013	0.6	0.6	0	0	0.9	0	0	0	0	0	0.3	0	2.4
2013	158	151	169	135	112	100	107	147	109	96	100	137	1519
2013	0	59	49	0	197	106	87	0	65	0	49	0	612
2012	0	0	2	7	92	0	0	0	0	0	0	0	101
2012	141	150	130	136	109	109	108	110	132	160	132	100	1517
2012	0	0	0	0	0	0	0	0	13	36	0	0	49
2011	0	0	0	0	0	83	0	0	0	0	0	0	83
2011	133	150	195	103	122	61	108	172	114	117	106	119	1501
2011	0	0	0	0	0	0	0	0	0	0	10	0	10
2010	0	0	0	0	0	0	0	0	0	0	0	0	0
2010	131	141	141	132	98	97	101	112	84	105	112	110	1364
2010	0	0	0	0	25	0	9	0	50	0	0	0	84
2009	0	0	0	0	0	2.6	5.1	1.9	0	0	0	0	9.6
2009	105	114	118	126	74	81	92	62	56	60	88	33	1008

Wed 30th Aug Aug 30	Thu 31st Aug Aug 31	Fri 1st Sep Sep 1	Sat 2nd Sep Sep 2	Sun 3rd Sep Sep 3	Mon 4th Sep Sep 4	Tue 5th Sep Sep 5
4.7mi, 45:52 Run - General Split Summary === 1) 1mi - 9:56(9:56/mi) 129/142bpm [1282b/mi] 108cal 6.04/6.41mph 2) 1mi - 9:33(9:33/mi) 131/142bpm [1250b/mi] 101cal 6.29/6.82mph 3) 1mi - 9:48(9:48/mi) 132/152bpm [1293b/mi] 100cal 6.12/6.87mph 4) 1mi - 9:26(9:26/mi) 125/130bpm [1178b/mi] 83cal 6.36/6.57mph 5) 0.73mi - 7:09(9:49/mi) 130/132bpm [1276b/mi] 67cal 6.11/6.35mph Add a comment 8.5mi, 3:04:01 Walk - General Split Summary === 1) 1mi - 24:28(24:28/mi) 84/98bpm [2055b/mi] 90cal 3/80rpm 2.45/3.95mph 2) 1mi - 20:41(20:41/mi) 84/99bpm [1738b/mi] 73cal 4/72rpm 2.9/3.17mph 3) 1mi - 20:38(20:38/mi) 83/96bpm [1713b/mi] 69cal 3/63rpm 2.91/3.09mph 4) 1mi - 21:00(21:00/mi) 77/95bpm [1617b/mi] 57cal 5/74rpm 2.86/3.23mph 5) 1mi - 22:05(22:05/mi) 80/98bpm [1767b/mi] 68cal 9/64rpm 2.72/3.13mph 6) 1mi - 22:27(22:27/mi) 76/111bpm [1706b/mi] 62cal 2.67/3.76mph 7) 1mi - 21:07(21:07/mi) 101/114bpm [2132b/mi] 111cal 2/84rpm 2.84/3.13mph 8) 1mi - 21:36(21:36/mi) 94/117bpm [2031b/mi] 87cal 2/76rpm 2.78/3.49mph 9) 0.46mi - 9:58(21:34/mi) 90/109bpm [1941b/mi] 37cal 5/64rpm 2.78/3.13mph Add a comment	4.7mi, 1:01:11 Run - General Split Summary === 1) 1mi - 12:56(12:56/mi) 120/133bpm [1552b/mi] 123cal 4.64/6.37mph 2) 1mi - 13:07(13:07/mi) 119/128bpm [1561b/mi] 112cal 4.57/6.24mph 3) 1mi - 15:07(15:07/mi) 115/127bpm [1739b/mi] 112cal 3.97/5.7mph 4) 1mi - 12:12(12:12/mi) 116/122bpm [1416b/mi] 99cal 4.91/5.91mph 5) 0.66mi - 7:48(11:47/mi) 115/121bpm [1354b/mi] 62cal 5.1/6.22mph Add a comment 4.1mi, 41:05 Run - General Split Summary === 1) 1mi - 10:04(10:04/mi) 118/126bpm [1188b/mi] 98cal 5.96/6.47mph 2) 1mi - 9:45(9:45/mi) 125/130bpm [1218b/mi] 96cal 6.16/6.74mph 3) 1mi - 9:57(9:57/mi) 127/131bpm [1263b/mi] 97cal 6.03/6.35mph 4) 1mi - 10:05(10:05/mi) 127/132bpm [1282b/mi] 94cal 5.95/6.37mph 5) 0.12mi - 1:14(9:57/mi) 128/130bpm [1274b/mi] 11cal 6.03/6.59mph Add a comment 3mi, 53:23 Walk - General Split Summary === 1) 1mi - 18:37(18:37/mi) 96/113bpm [1787b/mi] 110cal 50/62rpm 3.22/3.76mph 2) 1mi - 17:37(17:37/mi) 94/106bpm [1656b/mi] 99cal 54/61rpm 3.4/3.9mph 3) 0.95mi - 17:09(18:07/mi) 91/102bpm [1648b/mi] 97cal 51/61rpm 3.31/3.8mph Add a comment 3.9mi, 40:01 Run - General Split Summary === 1) 1mi - 10:55(10:55/mi) 120/134bpm [1311b/mi] 107cal 5.49/6.51mph 2) 1mi - 10:05(10:05/mi) 120/125bpm [1210b/mi] 94cal 5.95/6.49mph 3) 1mi - 10:00(10:00/mi) 123/127bpm [1229b/mi] 91cal 6/6.55mph 4) 0.87mi - 9:01(10:24/mi) 123/128bpm [1279b/mi] 81cal 5.77/6.16mph Add a comment	1.2mi, 12:38 Run - General Split Summary === 1) 1mi - 10:28(10:28/mi) 116/143bpm [1215b/mi] 96cal 5.73/6.45mph 2) 0.2mi - 2:10(10:44/mi) 116/119bpm [1245b/mi] 19cal 5.59/5.89mph Add a comment 0mi, 58:03 Cross - Yoga Split Summary === 1) 0mi - 58:03(0/mi) 77/106bpm [INFb/mi] 168cal Add a comment 0.9mi, 16:25 Walk - General Split Summary === 1) 0.88mi - 16:25(18:34/mi) 97/108bpm [1800b/mi] 103cal 3.23/5.03mph Add a comment	1.3mi, 13:40 Run - General Split Summary === 1) 1mi - 10:11(10:11/mi) 122/137bpm [1242b/mi] 101cal 5.9/6.66mph 2) 0.34mi - 3:29(10:22/mi) 124/129bpm [1285b/mi] 34cal 5.79/6.82mph Add a comment 3.2mi, 25:27 Run - General Split Summary === 1) 1mi - 8:00(8:00/mi) 144/154bpm [1153b/mi] 100cal 7.49/8.1mph 2) 1mi - 8:00(8:00/mi) 154/160bpm [1233b/mi] 107cal 7.5/8.16mph 3) 1mi - 8:03(8:03/mi) 156/159bpm [1257b/mi] 108cal 7.45/7.93mph 4) 0.18mi - 1:23(7:47/mi) 160/162bpm [1245b/mi] 19cal 7.71/7.81mph Add a comment 1mi, 10:17 Run - General Split Summary === 1) 0.97mi - 10:17(10:33/mi) 133/150bpm [1404b/mi] 115cal 5.69/6.51mph Add a comment	-	2mi, 30:00 Run - Coaching Add a comment	2.9mi, 47:34 Run - Coaching Split Summary === 1) 1mi - 12:56(12:56/mi) 134/150bpm [1733b/mi] 144cal 4.64/7.68mph 2) 1mi - 25:51(25:51/mi) 117/141bpm [3025b/mi] 174cal 2.32/7.16mph 3) 0.85mi - 8:46(10:19/mi) 121/127bpm [1249b/mi] 77cal 5.81/6.59mph Add a comment 1mi, 12:32 Run - General Split Summary === 1) 1mi - 12:16(12:16/mi) 132/148bpm [1620b/mi] 132cal 4.89/6.78mph 2) 0.02mi - 15(11:45/mi) 139/141bpm [1634b/mi] 2cal 5.1/5.61mph Add a comment 1.1mi, 29:25 Run - General Split Summary === 1) 1mi - 27:52(27:52/mi) 96/122bpm [2676b/mi] 121cal 2.15/3.47mph 2) 0.06mi - 1:33(28:09/mi) 97/111bpm [2731b/mi] 6cal 2.13/5.68mph Add a comment 1.9mi, 20:04 Run - General Split Summary === 1) 1mi - 10:43(10:43/mi) 140/152bpm [1501b/mi] 124cal 5.6/6.66mph 2) 0.9mi - 9:21(10:25/mi) 124/146bpm [1292b/mi] 86cal 5.76/6.43mph Add a comment 2.7mi, 1:12:51 Walk - General Split Summary === 1) 1mi - 20:19(20:19/mi) 86/109bpm [1747b/mi] 96cal 52/58rpm 2.95/3.34mph 2) 1mi - 19:56(19:56/mi) 89/103bpm [1775b/mi] 102cal 53/71rpm 3.01/3.57mph 3) 0.72mi - 32:36(45:18/mi) 80/113bpm [3624b/mi] 105cal 9/80rpm 1.32/3.82mph Add a comment
Wed 6th Sep Sep 6	Thu 7th Sep Sep 7	Fri 8th Sep Sep 8	Sat 9th Sep Sep 9	Sun 10th Sep Sep 10	Mon 11th Sep Sep 11	Tue 12th Sep Sep 12
4.5mi, 43:59 Run - General Split Summary === 1) 1mi - 10:22(10:22/mi) 151/159bpm [1565b/mi] 135cal 5.79/6.72mph 2) 1mi - 9:47(9:47/mi) 142/167bpm [1390b/mi] 107cal 6.13/7.06mph 3) 1mi - 9:41(9:41/mi) 132/140bpm [1279b/mi] 92cal 6.19/6.59mph 4) 1mi - 9:44(9:44/mi) 133/147bpm [1295b/mi] 91cal 6.16/7.35mph 5) 0.46mi - 4:25(9:37/mi) 130/136bpm [1249b/mi] 35cal 6.24/6.8mph Add a comment 8.9mi, 3:20:41 Walk - General Split Summary === 1) 1mi - 28:56(28:56/mi) 97/126bpm [2807b/mi] 155cal 2/72rpm 2.07/3.38mph 2) 1mi - 24:19(24:19/mi) 93/119bpm [2262b/mi] 103cal 7/62rpm 2.47/3.07mph 3) 1mi - 23:27(23:27/mi) 96/127bpm [2251b/mi] 103cal 3/64rpm 2.56/3.07mph 4) 1mi - 23:59(23:59/mi) 93/104bpm [2230b/mi] 94cal 3/62rpm 2.5/2.94mph 5) 1mi - 21:41(21:41/mi) 94/119bpm [2039b/mi] 91cal 6/67rpm 2.77/4.01mph 6) 1mi - 19:51(19:51/mi) 95/118bpm [1886b/mi] 86cal 7/78rpm 3.02/4.17mph 7) 1mi - 19:08(19:08/mi) 110/128bpm [2104b/mi] 117cal 5/78rpm 3.14/4.68mph 8) 1mi - 20:50(20:50/mi) 99/114bpm [2063b/mi] 86cal 2/74rpm 2.88/3.3mph 9) 0.88mi - 18:29(20:54/mi) 93/106bpm [1944b/mi] 67cal 7/60rpm 2.87/3.76mph Add a comment	1.5mi, 31:53 Walk - General Split Summary === 1) 1mi - 22:13(22:13/mi) 79/95bpm [1755b/mi] 98cal 49/59rpm 2.7/3.09mph 2) 0.47mi - 9:40(20:37/mi) 87/101bpm [1794b/mi] 39cal 19/59rpm 2.91/6.8mph Add a comment 3.6mi, 37:00 Run - General Split Summary === 1) 1mi - 10:24(10:24/mi) 118/141bpm [1228b/mi] 96cal 5.76/6.62mph 2) 1mi - 10:39(10:39/mi) 120/131bpm [1278b/mi] 95cal 5.63/6.26mph 3) 1mi - 10:04(10:04/mi) 129/138bpm [1298b/mi] 101cal 5.96/6.53mph 4) 0.58mi - 5:53(10:04/mi) 137/139bpm [1379b/mi] 65cal 5.96/6.05mph Add a comment	4mi, 40:25 Run - General Split Summary === 1) 1mi - 10:24(10:24/mi) 115/123bpm [1195b/mi] 95cal 5.77/6.55mph 2) 1mi - 10:21(10:21/mi) 125/129bpm [1294b/mi] 100cal 5.79/6.85mph 3) 1mi - 9:44(9:44/mi) 126/132bpm [1225b/mi] 90cal 6.17/6.74mph 4) 1mi - 9:51(9:51/mi) 125/133bpm [1231b/mi] 83cal 6.09/6.85mph 5) 0.01mi - 6(12:32/mi) 126/126bpm [1580b/mi] 4.78/5.7mph Add a comment	3.6mi, 37:26 Run - General Split Summary === 1) 1mi - 10:01(10:01/mi) 116/125bpm [1162b/mi] 96cal 5.99/6.41mph 2) 1mi - 10:30(10:30/mi) 117/129bpm [1228b/mi] 95cal 5.72/6.72mph 3) 1mi - 10:32(10:32/mi) 120/125bpm [1264b/mi] 97cal 5.7/6.45mph 4) 0.62mi - 6:23(10:22/mi) 125/128bpm [1296b/mi] 61cal 5.79/6.47mph Add a comment	1.4mi, 40:10 Walk - General Split Summary === 1) 1mi - 22:12(22:12/mi) 85/99bpm [1886b/mi] 100cal 42/71rpm 2.7/6.91mph 2) 0.42mi - 17:59(42:44/mi) 82/105bpm [3504b/mi] 63cal 13/64rpm 1.4/3.28mph Add a comment	2mi, 1:03:15 Walk - General Split Summary === 1) 1mi - 41:52(41:52/mi) 87/112bpm [3643b/mi] 172cal 19/79rpm 1.43/3.61mph 2) 0.96mi - 21:23(22:21/mi) 85/105bpm [1899b/mi] 93cal 40/58rpm 2.68/6.16mph Add a comment	4.1mi, 39:33 Run - General Split Summary === 1) 1mi - 9:45(9:45/mi) 122/128bpm [1189b/mi] 98cal 6.16/6.62mph 2) 1mi - 9:39(9:39/mi) 128/134bpm [1235b/mi] 98cal 6.22/6.49mph 3) 1mi - 9:57(9:57/mi) 116/126bpm [1153b/mi] 69cal 6.04/6.87mph 4) 1mi - 9:39(9:39/mi) 125/131bpm [1207b/mi] 83cal 6.22/7.08mph 5) 0.06mi - 34(9:25/mi) 130/131bpm [1224b/mi] 5cal 6.37/6.22mph Add a comment 5.8mi, 2:44:14 Walk - General Split Summary === 1) 1mi - 28:30(28:30/mi) 93/121bpm [2651b/mi] 122cal 12/56rpm 2.1/4.15mph 2) 1mi - 26:29(26:29/mi) 88/125bpm [2330b/mi] 127cal 9/79rpm 2.27/9.48mph 3) 1mi - 38:15(38:15/mi) 80/116bpm [3060b/mi] 131cal 12/78rpm 1.57/5.57mph 4) 1mi - 28:01(28:01/mi) 79/106bpm [2214b/mi] 109cal 37/57rpm 2.14/3.49mph 5) 1mi - 24:12(24:12/mi) 82/94bpm [1984b/mi] 103cal 42/59rpm 2.48/4.53mph 6) 0.77mi - 18:46(24:31/mi) 79/109bpm [1936b/mi] 60cal 9/71rpm 2.45/3.55mph Add a comment
Wed 13th Sep Sep 13	Thu 14th Sep Sep 14	Fri 15th Sep Sep 15	Sat 16th Sep Sep 16	Sun 17th Sep Sep 17	Mon 18th Sep Sep 18	Tue 19th Sep Sep 19
3.4mi, 42:15 Run - General Split Summary === 1) 1mi - 13:26(13:26/mi) 98/112bpm [1317b/mi] 102cal 4.46/6.59mph 2) 1mi - 12:01(12:01/mi) 106/118bpm [1274b/mi] 96cal 4.99/6.3mph 3) 1mi - 12:26(12:26/mi) 110/118bpm [1367b/mi] 105cal 4.83/6.2mph 4) 0.4mi - 4:22(10:55/mi) 117/136bpm [1277b/mi] 38cal 5.5/6.93mph Add a comment 1.2mi, 34:47 Walk - General Split Summary === 1) 1mi - 26:48(26:48/mi) 83/110bpm [2225b/mi] 112cal 41/57rpm 2.24/3.34mph 2) 0.21mi - 7:59(37:44/mi) 78/85bpm [2943b/mi] 28cal 28/56rpm 1.59/2.67mph Add a comment	2mi, 45:48 Walk - General Split Summary === 1) 1mi - 24:27(24:27/mi) 89/116bpm [2177b/mi] 108cal 42/62rpm 2.45/3.44mph 2) 1mi - 21:01(21:01/mi) 84/96bpm [1765b/mi] 100cal 47/60rpm 2.85/3.78mph 3) 0.01mi - 19(25:16/mi) 83/85bpm [2097b/mi] 1cal 2.38/2.36mph Add a comment 0.5mi, 21:12 Swim - Open Water Split Summary === 1) 0.53mi - 21:12(39:46/mi) 90/112bpm [3579b/mi] 89cal 3/75rpm 1.51/21.48mph Add a comment 5mi, 49:53 Run - General Split Summary === 1) 1mi - 9:28(9:28/mi) 119/129bpm [1126b/mi] 91cal 6.34/7.12mph 2) 1mi - 9:57(9:57/mi) 123/132bpm [1223b/mi] 94cal 6.03/6.53mph 3) 1mi - 10:27(10:27/mi) 128/136bpm [1337b/mi] 105cal 5.74/6.41mph 4) 1mi - 9:55(9:55/mi) 132/141bpm [1309b/mi] 103cal 6.05/6.55mph 5) 1mi - 9:53(9:53/mi) 133/141bpm [1314b/mi] 98cal 6.07/6.74mph 6) 0.02mi - 14(11:54/mi) 137/137bpm [1630b/mi] 2cal 5.04/5.97mph Add a comment	1.9mi, 47:48 Walk - General Split Summary === 1) 1mi - 24:37(24:37/mi) 85/120bpm [2093b/mi] 108cal 29/59rpm 2.44/9.91mph 2) 0.89mi - 23:11(26:07/mi) 86/120bpm [2246b/mi] 94cal 30/64rpm 2.3/5.36mph Add a comment 3.1mi, 29:52 Run - General Split Summary === 1) 1mi - 9:51(9:51/mi) 125/140bpm [1231b/mi] 103cal 6.1/6.57mph 2) 1mi - 9:43(9:43/mi) 129/132bpm [1253b/mi] 101cal 6.18/7.35mph 3) 1mi - 9:44(9:44/mi) 134/137bpm [1304b/mi] 105cal 6.16/6.37mph 4) 0.06mi - 34(9:54/mi) 134/135bpm [1326b/mi] 6cal 6.06/6.03mph Add a comment 5.5mi, 2:50:37 Walk - General Split Summary === 1) 1mi - 37:03(37:03/mi) 84/110bpm [3112b/mi] 155cal 25/79rpm 1.62/5.87mph 2) 1mi - 34:42(34:42/mi) 77/105bpm [2671b/mi] 123cal 24/60rpm 1.73/3.78mph 3) 1mi - 30:37(30:37/mi) 74/105bpm [2266b/mi] 85cal 12/56rpm 1.96/4.8mph 4) 1mi - 27:45(27:45/mi) 88/123bpm [2441b/mi] 108cal 19/78rpm 2.16/17.32mph 5) 1mi - 26:14(26:14/mi) 87/112bpm [2282b/mi] 98cal 21/60rpm 2.29/3.86mph 6) 0.54mi - 14:17(26:31/mi) 85/114bpm [2253b/mi] 50cal 31/56rpm 2.26/13.75mph Add a comment	1.3mi, 36:15 Walk - General Split Summary === 1) 1mi - 30:04(30:04/mi) 80/99bpm [2405b/mi] 116cal 27/61rpm 2/4.17mph 2) 0.29mi - 6:11(21:29/mi) 81/88bpm [1740b/mi] 30cal 45/61rpm 2.79/3.99mph Add a comment 1mi, 43:16 Walk - General Split Summary === 1) 1mi - 43:13(43:13/mi) 84/117bpm [3630b/mi] 161cal 10/85rpm 1.39/9.52mph 2) 0.01mi - 3(7:01/mi) 76/77bpm [533b/mi] 8.55/6.39mph Add a comment 4mi, 40:21 Run - General Split Summary === 1) 1mi - 10:06(10:06/mi) 118/126bpm [1192b/mi] 98cal 5.94/6.43mph 2) 1mi - 10:00(10:00/mi) 120/128bpm [1200b/mi] 89cal 6/6.76mph 3) 1mi - 10:01(10:01/mi) 126/129bpm [1263b/mi] 96cal 5.99/6.57mph 4) 1mi - 9:51(9:51/mi) 130/133bpm [1281b/mi] 99cal 6.09/6.32mph 5) 0.04mi - 22(10:13/mi) 134/135bpm [1370b/mi] 3cal 5.87/6.37mph Add a comment	0.5mi, 17:30 Walk - General Split Summary === 1) 0.52mi - 17:30(33:53/mi) 86/125bpm [2913b/mi] 72cal 21/60rpm 1.77/3.51mph Add a comment 3.2mi, 1:50:37 Walk - General Split Summary === 1) 1mi - 30:58(30:58/mi) 75/100bpm [2322b/mi] 112cal 28/79rpm 1.94/4.91mph 2) 1mi - 36:22(36:22/mi) 77/106bpm [2800b/mi] 136cal 16/78rpm 1.65/4.47mph 3) 1mi - 33:38(33:38/mi) 76/107bpm [2556b/mi] 111cal 17/64rpm 1.79/4.01mph 4) 0.23mi - 9:40(41:44/mi) 79/99bpm [3297b/mi] 30cal 16/60rpm 1.44/3.57mph Add a comment	0.8mi, 24:28 Walk - General Split Summary === 1) 0.82mi - 24:28(29:52/mi) 77/97bpm [2299b/mi] 90cal 16/70rpm 2.01/6.45mph Add a comment 4.7mi, 1:01:21 Run - General Split Summary === 1) 1mi - 12:53(12:53/mi) 103/122bpm [1327b/mi] 99cal 4.66/6.62mph 2) 1mi - 13:17(13:17/mi) 103/116bpm [1369b/mi] 100cal 4.51/6.3mph 3) 1mi - 13:45(13:45/mi) 101/112bpm [1389b/mi] 101cal 4.36/6.32mph 4) 1mi - 13:46(13:46/mi) 101/111bpm [1390b/mi] 100cal 4.36/5.82mph 5) 0.74mi - 7:40(10:22/mi) 114/123bpm [1181b/mi] 62cal 5.79/6.68mph Add a comment	3.5mi, 1:29:54 Walk - General Split Summary === 1) 1mi - 24:02(24:02/mi) 78/93bpm [1875b/mi] 104cal 42/77rpm 2.5/4.09mph 2) 1mi - 26:43(26:43/mi) 70/84bpm [1871b/mi] 70cal 10/55rpm 2.25/31.02mph 3) 1mi - 27:33(27:33/mi) 68/95bpm [1873b/mi] 56cal 5/54rpm 2.18/3.23mph 4) 0.54mi - 11:35(21:26/mi) 80/88bpm [1715b/mi] 69cal 28/57rpm 2.8/3.36mph Add a comment 5.8mi, 2:40:06 Walk - General Split Summary === 1) 1mi - 23:58(23:58/mi) 85/109bpm [2037b/mi] 115cal 37/64rpm 2.51/3.72mph 2) 1mi - 27:26(27:26/mi) 75/100bpm [2057b/mi] 94cal 14/78rpm 2.19/14.28mph 3) 1mi - 29:05(29:05/mi) 82/107bpm [2385b/mi] 110cal 28/59rpm 2.06/3.42mph 4) 1mi - 27:08(27:08/mi) 80/110bpm [2171b/mi] 106cal 2.21/2.51mph 5) 1mi - 28:08(28:08/mi) 81/97bpm [2279b/mi] 112cal 31/60rpm 2.13/8.06mph 6) 0.79mi - 24:21(30:50/mi) 80/97bpm [2467b/mi] 104cal 25/78rpm 1.95/5.32mph Add a comment
Wed 20th Sep Sep 20	Thu 21st Sep Sep 21	Fri 22nd Sep Sep 22	Sat 23rd Sep Sep 23	Sun 24th Sep Sep 24	Mon 25th Sep Sep 25	Tue 26th Sep Sep 26
1.9mi, 54:07 Walk - General Split Summary === 1) 1mi - 32:30(32:30/mi) 77/110bpm [2502b/mi] 111cal 7/61rpm 1.85/8.08mph 2) 0.93mi - 21:37(23:19/mi) 96/118bpm [2239b/mi] 111cal 30/68rpm 2.57/9.68mph Add a comment 1.7mi, 46:48 Walk - General Split Summary === 1) 1mi - 27:46(27:46/mi) 90/114bpm [2499b/mi] 113cal 5/78rpm 2.16/54.71mph 2) 0.7mi - 19:02(27:14/mi) 93/109bpm [2533b/mi] 80cal 30/62rpm 2.2/5.3mph Add a comment 6mi, 56:55 Run - General Split Summary === 1) 1mi - 9:42(9:42/mi) 121/130bpm [1173b/mi] 97cal 6.19/6.72mph 2) 1mi - 9:30(9:30/mi) 127/131bpm [1207b/mi] 96cal 6.31/7.53mph 3) 1mi - 9:49(9:49/mi) 129/138bpm [1267b/mi] 100cal 6.11/6.59mph 4) 1mi - 9:40(9:40/mi) 125/138bpm [1207b/mi] 81cal 6.21/6.55mph 5) 1mi - 9:07(9:07/mi) 130/137bpm [1185b/mi] 83cal 6.58/7.16mph 6) 1mi - 8:52(8:52/mi) 138/147bpm [1224b/mi] 96cal 6.76/7.43mph 7) 0.03mi - 15(8:59/mi) 145/146bpm [1303b/mi] 2cal 6.68/7.43mph Add a comment	3.3mi, 32:29 Run - General Split Summary === 1) 1mi - 9:47(9:47/mi) 135/157bpm [1321b/mi] 113cal 6.13/7.01mph 2) 1mi - 9:55(9:55/mi) 126/130bpm [1250b/mi] 98cal 6.05/6.66mph 3) 1mi - 9:49(9:49/mi) 127/132bpm [1247b/mi] 93cal 6.11/7.47mph 4) 0.31mi - 2:58(9:37/mi) 128/132bpm [1231b/mi] 28cal 6.24/6.87mph Add a comment	2.9mi, 1:26:56 Walk - General Split Summary === 1) 1mi - 34:23(34:23/mi) 99/127bpm [3404b/mi] 157cal 25/79rpm 1.74/3.38mph 2) 1mi - 28:56(28:56/mi) 103/141bpm [2980b/mi] 133cal 34/78rpm 2.07/3.23mph 3) 0.9mi - 23:37(26:10/mi) 98/141bpm [2564b/mi] 127cal 37/105rpm 2.29/4.15mph Add a comment 3.7mi, 36:22 Run - General Split Summary === 1) 1mi - 10:37(10:37/mi) 122/136bpm [1295b/mi] 107cal 5.65/6.35mph 2) 1mi - 9:46(9:46/mi) 128/135bpm [1250b/mi] 101cal 6.14/6.82mph 3) 1mi - 9:34(9:34/mi) 132/138bpm [1262b/mi] 102cal 6.27/6.59mph 4) 0.66mi - 6:26(9:43/mi) 125/130bpm [1214b/mi] 56cal 6.18/7.14mph Add a comment	3.6mi, 1:46:31 Walk - General Split Summary === 1) 1mi - 27:44(27:44/mi) 103/121bpm [2857b/mi] 127cal 36/79rpm 2.16/2.9mph 2) 1mi - 39:09(39:09/mi) 97/130bpm [3798b/mi] 157cal 13/79rpm 1.53/3.78mph 3) 1mi - 26:43(26:43/mi) 100/116bpm [2671b/mi] 121cal 38/60rpm 2.25/3.53mph 4) 0.59mi - 12:55(22:03/mi) 95/107bpm [2094b/mi] 75cal 45/60rpm 2.72/5.24mph Add a comment 3.1mi, 35:44 Run - General Split Summary === 1) 1mi - 12:20(12:20/mi) 148/166bpm [1825b/mi] 151cal 4.87/6.41mph 2) 1mi - 11:18(11:18/mi) 171/182bpm [1931b/mi] 171cal 5.31/6.47mph 3) 1mi - 10:48(10:48/mi) 173/179bpm [1868b/mi] 163cal 5.56/6.39mph 4) 0.06mi - 1:19(23:46/mi) 149/176bpm [3540b/mi] 14cal 2.53/6.93mph Add a comment	5.9mi, 3:13:50 Walk - General Split Summary === 1) 1mi - 31:50(31:50/mi) 93/130bpm [2961b/mi] 141cal 32/79rpm 1.89/2.78mph 2) 1mi - 52:45(52:45/mi) 88/133bpm [4642b/mi] 199cal 14/80rpm 1.14/3.32mph 3) 1mi - 32:13(32:13/mi) 84/125bpm [2707b/mi] 128cal 31/79rpm 1.86/3.09mph 4) 1mi - 26:22(26:22/mi) 78/106bpm [2056b/mi] 106cal 40/73rpm 2.27/3.3mph 5) 1mi - 24:32(24:32/mi) 81/100bpm [1987b/mi] 105cal 40/78rpm 2.45/3.63mph 6) 0.25mi - 9:48(39:43/mi) 82/97bpm [3256b/mi] 35cal 15/57rpm 1.51/3.01mph 7) 0.61mi - 16:20(26:47/mi) 88/115bpm [2357b/mi] 84cal 36/62rpm 2.24/3.53mph Add a comment	2.3mi, 33:01 Run - Coaching WCH coaching - Cto10k - Week 4/Session 1 (5min run/3 min walk x4) Split Summary === 1) 0.44mi - 5:00(11:17/mi) 126/146bpm [1422b/mi] 51cal 5.31/5.85mph 2) 0.15mi - 3:00(20:29/mi) 98/131bpm [2007b/mi] 16cal 2.93/5.13mph 3) 0.43mi - 5:00(11:33/mi) 139/156bpm [1606b/mi] 55cal 5.19/5.85mph 4) 0.16mi - 3:00(18:45/mi) 115/152bpm [2156b/mi] 20cal 3.2/5.63mph 5) 0.42mi - 5:00(11:53/mi) 146/153bpm [1736b/mi] 59cal 5.05/5.76mph 6) 0.14mi - 3:00(21:18/mi) 105/141bpm [2236b/mi] 15cal 2.82/5.03mph 7) 0.42mi - 5:00(11:59/mi) 140/152bpm [1678b/mi] 50cal 5/5.82mph 8) 0.13mi - 3:00(22:15/mi) 104/126bpm [2315b/mi] 14cal 2.7/5.09mph 9) 0.04mi - 1:01(27:24/mi) 91/95bpm [2493b/mi] 5cal 2.19/3.21mph Add a comment 0.7mi, 7:01 Run - General Split Summary === 1) 0.68mi - 7:01(10:22/mi) 132/151bpm [1369b/mi] 76cal 5.78/7.24mph Add a comment	-

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