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sparky76 M40

About

Race Times

All Races

Mileage

Training

Blog

Dunstable RRC

Races
170
Miles
18533
Miles
0
Miles
4860
1500m
5:15
Mile
5:31
3000m
10:52
5000m
19:10
5k
18:51
5M
31:44
10k
39:26
10M
1:04:20
Half
1:24:43
20M
2:13:08
Mara
2:57:48

About Me

I started running on & off in 2002 but in only bits & drabs! It wasn't til dec 2007 that I got my derrier into gear & started running regularly after hearing i got a place in london marathon '08. I joined dunstable road runners club & the rest is history.
Ever since then running has become a big part of my life & I get so much out of it. I love it!!! I have not only made some great friends but also been able to watch myself steadily improve & set myself new goals each time. Its hard to know what I would do without running. I am addicted so I am. Onwards & upwards to more PB'S!

Current Status

running is life with the volume up

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	68	0	0	0	0	0	0	0	0	0	0	0	68
2020	122	100	122	114	129	141	146	161	124	144	150	155	1608
2019	0	0	0	0	0.2	0	0	0	0	0	0	0	0.2
2019	140	134	175	110	180	128	147	122	111	115	112	107	1580
2018	143	162	181	128	154	116	161	168	148	97	80	136	1674
2017	181	114	126	126	135	124	155	153	133	85	90	93	1516
2017	49	0	0	25	7	47	0	0	0	0	0	0	129
2016	196	180	183	121	180	121	156	139	131	156	100	136	1798
2016	0	0	0	0	0	0	0	0	48	46	0	0	94
2015	120	134	162	130	128	159	163	197	154	158	145	175	1825
2015	0	0	0	0	28	0	0	0	0	0	0	0	28
2014	159	174	182	92	77	83	128	114	120	142	95	108	1473
2014	47	39	22	97	130	332	133	98	88	78	50	0	1116
2013	128	116	106	106	117	119	108	113	96	107	126	133	1374
2013	48	67	51	156	185	206	129	170	152	176	153	72	1566
2012	160	156	173	135	90	20	141	150	138	141	110	50	1463
2012	174	84	71	82	118	28	105	93	28	17	59	76	936
2011	151	151	161	142	129	134	159	176	161	137	95	100	1696
2011	0	75	82	96	84	72	62	161	72	56	148	84	992
2010	121	133	149	110	117	106	102	134	121	77	151	123	1442
2009	157	95	107	121	39	19	28	58	10	3	30	27	695
2008	0	0	0	0	0	0	0	36	56	73	73	83	320

Sat 19th Dec Dec 19	Sun 20th Dec Dec 20	Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25
-	14mi, 1:59:11 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 130/142bpm 91cal 6.98/7.89mph 2) 1m - 8:53(8:53/m) 138/157bpm 101cal 6.75/7.87mph 3) 1m - 8:42(8:42/m) 145/156bpm 105cal 6.9/7.93mph 4) 1m - 9:36(9:36/m) 160/180bpm 130cal 6.25/7.72mph 5) 1m - 8:50(8:50/m) 166/175bpm 124cal 6.79/7.97mph 6) 1m - 8:42(8:42/m) 165/175bpm 120cal 6.89/7.58mph 7) 1m - 8:59(8:59/m) 167/175bpm 127cal 6.68/7.85mph 8) 1m - 8:10(8:10/m) 155/172bpm 93cal 7.35/8.68mph 9) 1m - 8:22(8:22/m) 153/162bpm 93cal 7.17/7.93mph 10) 1m - 8:43(8:43/m) 153/163bpm 93cal 6.88/7.76mph 11) 1m - 8:33(8:33/m) 148/167bpm 70cal 7.02/8.1mph 12) 1m - 8:04(8:04/m) 143/160bpm 46cal 7.44/8.41mph 13) 1m - 7:32(7:32/m) 135/142bpm 23cal 7.97/8.47mph 14) 1m - 7:23(7:23/m) 137/144bpm 28cal 8.12/8.97mph 15) 0.01m - 6(7:15/m) 117/118bpm 8.27/8.06mph Add a comment	-	1.2mi, 10:03 Running - General Split Summary === 1) 1m - 8:43(8:43/m) 131/144bpm 95cal 6.88/7.33mph 2) 0.15m - 1:20(9:05/m) 123/133bpm 13cal 6.61/8.1mph Add a comment 4.2mi, 27:29 Running - General Split Summary === 1) 0.51m - 3:01(5:58/m) 122/140bpm 28cal 10.06/10.6mph 2) 0.25m - 2:02(8:02/m) 125/132bpm 19cal 7.46/10mph 3) 0.51m - 3:02(5:56/m) 123/127bpm 28cal 10.1/11.27mph 4) 0.26m - 2:01(7:50/m) 124/129bpm 19cal 7.66/9.91mph 5) 0.52m - 3:07(5:59/m) 127/152bpm 30cal 10.01/10.27mph 6) 0.26m - 2:02(7:44/m) 139/151bpm 23cal 7.76/9.79mph 7) 0.5m - 3:02(6:05/m) 138/144bpm 34cal 9.86/10.48mph 8) 0.14m - 1:03(7:31/m) 137/139bpm 11cal 7.98/9.64mph 9) 0.5m - 3:01(6:06/m) 134/139bpm 31cal 9.85/10.35mph 10) 0.13m - 1:02(7:50/m) 136/138bpm 11cal 7.66/9.68mph 11) 0.49m - 3:02(6:08/m) 137/151bpm 32cal 9.78/10.18mph 12) 0.13m - 1:02(8:08/m) 140/151bpm 11cal 7.37/9.6mph 13) 0m - 1(5:01/m) 149/149bpm 11.95/7.45mph Add a comment 1.5mi, 13:07 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 129/145bpm 92cal 6.79/7.56mph 2) 0.53m - 4:16(8:05/m) 131/139bpm 44cal 7.43/7.7mph Add a comment	7mi, 55:13 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 148/159bpm 107cal 7.29/7.83mph 2) 1m - 7:59(7:59/m) 152/159bpm 105cal 7.52/9.02mph 3) 1m - 7:51(7:51/m) 157/163bpm 105cal 7.64/8.1mph 4) 1m - 7:48(7:48/m) 162/169bpm 108cal 7.7/8.1mph 5) 1m - 7:45(7:45/m) 162/178bpm 107cal 7.75/8.27mph 6) 1m - 7:52(7:52/m) 167/173bpm 112cal 7.63/8.31mph 7) 1m - 7:42(7:42/m) 167/172bpm 110cal 7.79/8.27mph 8) 0.01m - 4(7:47/m) 166/167bpm 7.71/7.81mph Add a comment	5.2mi, 41:12 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 141/146bpm 103cal 7.04/8.22mph 2) 1m - 7:58(7:58/m) 148/158bpm 101cal 7.53/8.5mph 3) 1m - 7:43(7:43/m) 153/162bpm 101cal 7.78/8.58mph 4) 1m - 7:52(7:52/m) 161/167bpm 107cal 7.63/8.14mph 5) 1m - 7:52(7:52/m) 159/165bpm 105cal 7.63/9.1mph 6) 0.16m - 1:16(7:52/m) 161/163bpm 17cal 7.63/7.78mph Add a comment	-
Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1
7.4mi, 52:46 Running - General Split Summary === 1) 1m - 7:26(7:26/m) 140/147bpm 88cal 8.08/8.95mph 2) 1m - 6:56(6:56/m) 144/149bpm 85cal 8.65/9mph 3) 1m - 7:17(7:17/m) 146/150bpm 90cal 8.23/8.85mph 4) 1m - 7:17(7:17/m) 151/157bpm 93cal 8.24/8.58mph 5) 1m - 7:25(7:25/m) 154/158bpm 97cal 8.09/8.66mph 6) 1m - 6:56(6:56/m) 154/158bpm 90cal 8.65/9.06mph 7) 1m - 6:37(6:37/m) 154/157bpm 85cal 9.08/9.48mph 8) 0.44m - 2:52(6:29/m) 154/158bpm 36cal 9.25/9.68mph Add a comment	9.4mi, 1:08:44 Running - General Split Summary === 1) 1m - 7:43(7:43/m) 139/146bpm 96cal 7.78/8.33mph 2) 1m - 7:15(7:15/m) 142/147bpm 92cal 8.27/8.68mph 3) 1m - 7:10(7:10/m) 144/151bpm 91cal 8.36/8.66mph 4) 1m - 7:22(7:22/m) 147/152bpm 95cal 8.15/8.39mph 5) 1m - 7:20(7:20/m) 149/155bpm 96cal 8.19/8.37mph 6) 1m - 7:12(7:12/m) 150/155bpm 94cal 8.33/8.58mph 7) 1m - 7:22(7:22/m) 145/161bpm 86cal 8.15/8.31mph 8) 1m - 7:23(7:23/m) 149/155bpm 92cal 8.12/8.85mph 9) 1m - 7:21(7:21/m) 150/158bpm 93cal 8.17/8.66mph 10) 0.35m - 2:37(7:24/m) 146/151bpm 29cal 8.11/8.58mph Add a comment	5mi, 39:39 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 142/149bpm 104cal 7.6/8.5mph 2) 1m - 7:53(7:53/m) 146/154bpm 107cal 7.61/8.01mph 3) 1m - 8:00(8:00/m) 152/161bpm 112cal 7.51/8.01mph 4) 1m - 7:43(7:43/m) 156/162bpm 111cal 7.78/8.04mph 5) 1m - 7:52(7:52/m) 159/166bpm 115cal 7.62/7.95mph 6) 0.03m - 17(8:09/m) 157/159bpm 4cal 7.37/7.78mph Add a comment	1mi, 7:46 Running - General Split Summary === 1) 1m - 7:38(7:38/m) 158/187bpm 108cal 7.87/8.16mph 2) 0.02m - 9(7:18/m) 187/188bpm 2cal 8.23/8.12mph Add a comment 2.7mi, 19:43 Running - General Split Summary === 1) 0.17m - 1:01(5:59/m) 142/153bpm 12cal 10.02/11.27mph 2) 0.28m - 2:18(8:10/m) 150/157bpm 32cal 7.35/10.37mph 3) 0.17m - 1:03(6:11/m) 155/158bpm 15cal 9.7/10.83mph 4) 0.28m - 2:14(7:57/m) 154/158bpm 31cal 7.55/10.25mph 5) 0.17m - 1:05(6:15/m) 151/154bpm 15cal 9.59/10.65mph 6) 0.28m - 2:14(7:51/m) 156/160bpm 31cal 7.64/9.85mph 7) 0.17m - 1:05(6:22/m) 155/159bpm 15cal 9.44/9.81mph 8) 0.28m - 2:11(7:45/m) 158/164bpm 31cal 7.74/9.79mph 9) 0.17m - 1:06(6:31/m) 159/168bpm 15cal 9.21/10.75mph 10) 0.29m - 2:11(7:35/m) 160/164bpm 31cal 7.91/9.41mph 11) 0.17m - 1:06(6:24/m) 160/162bpm 15cal 9.37/10.04mph 12) 0.28m - 2:10(7:37/m) 161/166bpm 31cal 7.89/9.75mph Add a comment 1.1mi, 9:07 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 145/156bpm 113cal 7.14/8.37mph 2) 0.1m - 43(7:22/m) 150/153bpm 9cal 8.15/8.12mph Add a comment	8mi, 55:12 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 125/139bpm 82cal 7.64/8.52mph 2) 1m - 7:05(7:05/m) 117/127bpm 60cal 8.47/8.93mph 3) 1m - 6:57(6:57/m) 119/125bpm 57cal 8.62/8.83mph 4) 1m - 6:40(6:40/m) 123/126bpm 57cal 8.99/9.29mph 5) 1m - 6:42(6:42/m) 121/128bpm 53cal 8.95/9.33mph 6) 1m - 6:38(6:38/m) 118/123bpm 44cal 9.04/9.18mph 7) 1m - 6:44(6:44/m) 121/139bpm 49cal 8.9/9.2mph 8) 1m - 6:29(6:29/m) 118/129bpm 41cal 9.25/9.85mph 9) 0.01m - 4(4:56/m) 123/124bpm 12.17/9.48mph Add a comment	-	6.3mi, 44:20 Running - General Split Summary === 1) 1m - 7:42(7:42/m) 158/184bpm 111cal 7.8/8.37mph 2) 1m - 7:18(7:18/m) 174/179bpm 118cal 8.22/8.47mph 3) 1m - 7:08(7:08/m) 181/195bpm 123cal 8.42/8.72mph 4) 1m - 7:02(7:02/m) 185/190bpm 127cal 8.53/8.91mph 5) 1m - 6:55(6:55/m) 188/193bpm 128cal 8.68/9.46mph 6) 1m - 6:47(6:47/m) 192/201bpm 125cal 8.85/9.5mph 7) 0.25m - 1:29(6:02/m) 194/199bpm 27cal 9.95/9.85mph Add a comment
Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8
-	12.1mi, 1:28:27 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 150/157bpm 109cal 7.34/8.33mph 2) 1m - 7:38(7:38/m) 156/159bpm 105cal 7.87/8.29mph 3) 1m - 7:27(7:27/m) 158/179bpm 104cal 8.06/8.43mph 4) 1m - 7:36(7:36/m) 173/179bpm 118cal 7.89/8.31mph 5) 1m - 6:24(6:24/m) 168/173bpm 95cal 9.37/9.75mph 6) 1m - 6:46(6:46/m) 170/176bpm 102cal 8.87/9.58mph 7) 1m - 6:47(6:47/m) 167/174bpm 100cal 8.84/9.12mph 8) 1m - 6:48(6:48/m) 169/179bpm 102cal 8.83/9.81mph 9) 1m - 7:39(7:39/m) 166/184bpm 109cal 7.85/9.81mph 10) 1m - 7:53(7:53/m) 167/171bpm 114cal 7.61/7.99mph 11) 1m - 7:21(7:21/m) 169/173bpm 108cal 8.16/8.5mph 12) 1m - 7:27(7:27/m) 167/176bpm 108cal 8.05/8.54mph 13) 0.07m - 30(7:45/m) 176/186bpm 8cal 7.74/8.1mph Add a comment	5.4mi, 40:52 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 138/144bpm 95cal 7.63/7.93mph 2) 1m - 7:34(7:34/m) 145/151bpm 97cal 7.93/8.2mph 3) 1m - 7:26(7:26/m) 150/154bpm 98cal 8.07/8.45mph 4) 1m - 7:39(7:39/m) 153/158bpm 102cal 7.84/8.45mph 5) 1m - 7:41(7:41/m) 157/164bpm 105cal 7.81/8.12mph 6) 0.36m - 2:40(7:22/m) 158/171bpm 36cal 8.14/8.41mph Add a comment	6.5mi, 48:52 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 152/162bpm 110cal 7.4/8.22mph 2) 1m - 7:32(7:32/m) 151/156bpm 102cal 7.96/8.25mph 3) 1m - 7:36(7:36/m) 155/158bpm 104cal 7.89/8.16mph 4) 1m - 7:12(7:12/m) 158/162bpm 101cal 8.34/8.62mph 5) 1m - 7:23(7:23/m) 159/163bpm 103cal 8.12/8.6mph 6) 1m - 7:07(7:07/m) 166/191bpm 105cal 8.43/8.77mph 7) 0.54m - 3:55(7:17/m) 160/163bpm 55cal 8.24/8.5mph Add a comment	6.2mi, 44:10 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 135/144bpm 95cal 7.5/8.18mph 2) 1m - 7:30(7:30/m) 140/145bpm 92cal 7.99/8.68mph 3) 1m - 7:04(7:04/m) 143/148bpm 89cal 8.49/8.95mph 4) 1m - 6:49(6:49/m) 150/166bpm 90cal 8.8/9.54mph 5) 1m - 6:40(6:40/m) 153/158bpm 90cal 9/9.41mph 6) 1m - 6:29(6:29/m) 151/154bpm 85cal 9.26/9.71mph 7) 0.23m - 1:38(6:56/m) 150/152bpm 20cal 8.65/9.81mph Add a comment	-	-
Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15
-	12.3mi, 1:29:42 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 137/143bpm 101cal 7.47/8.54mph 2) 1m - 7:35(7:35/m) 141/149bpm 97cal 7.9/8.5mph 3) 1m - 7:40(7:40/m) 142/146bpm 98cal 7.82/8.35mph 4) 1m - 7:18(7:18/m) 147/152bpm 98cal 8.23/8.89mph 5) 1m - 7:33(7:33/m) 154/159bpm 106cal 7.94/8.37mph 6) 1m - 7:17(7:17/m) 154/160bpm 102cal 8.24/8.79mph 7) 1m - 7:18(7:18/m) 156/160bpm 102cal 8.22/8.68mph 8) 1m - 7:17(7:17/m) 149/159bpm 90cal 8.23/8.6mph 9) 1m - 7:16(7:16/m) 143/156bpm 72cal 8.26/8.41mph 10) 1m - 7:09(7:09/m) 141/150bpm 61cal 8.4/8.83mph 11) 0.02m - 9(7:31/m) 130/131bpm 7.98/8.47mph 12) 0.17m - 1:01(6:00/m) 131/134bpm 3cal 10.01/9.96mph 13) 0.14m - 1:01(7:30/m) 133/136bpm 4cal 8/9.96mph 14) 0.17m - 1:01(6:04/m) 132/137bpm 4cal 9.88/9.87mph 15) 0.14m - 1:01(7:19/m) 133/135bpm 4cal 8.21/9.87mph 16) 0.17m - 1:02(6:14/m) 133/135bpm 4cal 9.62/9.81mph 17) 0.15m - 1:01(6:57/m) 133/135bpm 4cal 8.63/9.73mph 18) 0.16m - 1:01(6:18/m) 133/136bpm 4cal 9.51/9.5mph 19) 0.15m - 1:03(7:12/m) 135/136bpm 5cal 8.34/9.39mph 20) 0.16m - 1:01(6:12/m) 132/134bpm 4cal 9.67/9.5mph 21) 0.14m - 1:02(7:14/m) 132/133bpm 4cal 8.3/9.5mph 22) 0.17m - 1:01(5:59/m) 135/145bpm 5cal 10.03/9.96mph 23) 0.13m - 1:02(7:56/m) 141/147bpm 9cal 7.57/10.06mph 24) 0.42m - 2:52(6:55/m) 137/154bpm 20cal 8.68/11.23mph Add a comment	6.2mi, 48:06 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 136/149bpm 100cal 7.51/7.87mph 2) 1m - 7:57(7:57/m) 143/147bpm 105cal 7.55/7.95mph 3) 1m - 7:56(7:56/m) 149/156bpm 109cal 7.57/8.08mph 4) 1m - 7:42(7:42/m) 153/160bpm 109cal 7.8/8.01mph 5) 1m - 7:40(7:40/m) 157/165bpm 111cal 7.83/8.5mph 6) 1m - 7:31(7:31/m) 157/162bpm 107cal 7.98/8.16mph 7) 0.17m - 1:21(7:52/m) 155/159bpm 18cal 7.63/8.1mph Add a comment	2.3mi, 17:06 Running - General Split Summary === 1) 1m - 7:34(7:34/m) 166/174bpm 114cal 7.93/8.35mph 2) 1m - 7:27(7:27/m) 166/171bpm 113cal 8.06/8.25mph 3) 0.27m - 2:05(7:37/m) 165/169bpm 31cal 7.87/8.14mph Add a comment 2.1mi, 14:42 Running - General Split Summary === 1) 0m - 1(2:20:56/m) 157/157bpm 0.43/0mph 2) 0.16m - 1:01(6:18/m) 158/168bpm 13cal 9.52/10.75mph 3) 0.18m - 1:22(7:39/m) 166/170bpm 20cal 7.84/9.46mph 4) 0.09m - 32(6:06/m) 160/163bpm 8cal 9.83/10.12mph 5) 0.11m - 54(8:21/m) 167/172bpm 13cal 7.19/9.75mph 6) 0.16m - 1:02(6:31/m) 170/175bpm 16cal 9.2/10.08mph 7) 0.18m - 1:20(7:34/m) 165/169bpm 20cal 7.93/8.56mph 8) 0.08m - 32(6:16/m) 169/172bpm 7cal 9.57/10.18mph 9) 0.09m - 45(7:54/m) 167/169bpm 11cal 7.6/9.93mph 10) 0.16m - 1:02(6:23/m) 168/171bpm 15cal 9.4/10.12mph 11) 0.17m - 1:18(7:49/m) 167/170bpm 19cal 7.67/9.14mph 12) 0.08m - 32(6:17/m) 170/174bpm 8cal 9.55/10.08mph 13) 0.09m - 45(7:57/m) 168/170bpm 11cal 7.55/9.43mph 14) 0.16m - 1:02(6:21/m) 167/171bpm 15cal 9.44/10.48mph 15) 0.18m - 1:20(7:36/m) 168/172bpm 20cal 7.9/9.06mph 16) 0.08m - 31(6:11/m) 172/175bpm 8cal 9.69/10.44mph 17) 0.09m - 43(7:41/m) 170/172bpm 11cal 7.81/10.16mph 18) 0m - 2(7:37/m) 167/167bpm 7.88/7.85mph Add a comment 2.1mi, 15:53 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 142/153bpm 103cal 7.58/8.37mph 2) 1m - 7:22(7:22/m) 157/165bpm 106cal 8.14/8.39mph 3) 0.08m - 36(7:30/m) 160/162bpm 8cal 7.99/8.33mph Add a comment	-	7.1mi, 51:58 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 128/137bpm 90cal 7.39/8.18mph 2) 1m - 7:21(7:21/m) 135/138bpm 87cal 8.17/8.41mph 3) 1m - 7:20(7:20/m) 139/143bpm 89cal 8.18/8.52mph 4) 1m - 7:22(7:22/m) 142/152bpm 91cal 8.15/8.77mph 5) 1m - 7:10(7:10/m) 146/157bpm 91cal 8.38/8.66mph 6) 1m - 7:13(7:13/m) 142/146bpm 84cal 8.32/8.87mph 7) 1m - 6:39(6:39/m) 142/146bpm 76cal 9.01/10.1mph 8) 0.11m - 47(7:14/m) 142/144bpm 8cal 8.3/9.46mph Add a comment	-

Dist	Races	PB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1500m	2	5:15 5:38/mi											5:15
1mi	3	5:31 5:31/mi										5:52	5:31	5:49
3km	5	10:48 5:48/mi								11:16		10:48	10:53	10:54
5km	41	18:51 6:04/mi					21:47	20:36	20:40	19:19	19:39	18:51	18:52	19:40		19:10
4.7mi	2	30:47 6:33/mi										30:47	30:56
5mi	18	31:44 6:21/mi							35:22	35:05	34:27	31:49	31:44
5.5mi	3	41:10 7:29/mi									41:10
6.2mi	1	44:32 7:11/mi													44:32
10km	20	39:26 6:21/mi	1:08:00	1:05:51	51:36	47:16		43:06	41:57	41:50	43:19	39:26	39:29	39:44	39:44
7mi	1	56:16 8:02/mi								56:16
12km	1	46:01 6:10/mi											46:01
15km	1	1:16:43 8:14/mi								1:16:43
15.5km	2	1:11:15 7:24/mi								1:14:39	1:11:15
10mi	14	1:04:20 6:26/mi			1:24:52			1:16:46	1:10:37	1:09:52	1:07:21	1:05:19	1:04:20	1:17:00	1:06:51
12mi	1	1:24:10 7:01/mi											1:24:10
13.1mi	23	1:24:43 6:28/mi			1:47:02		1:41:06	1:34:06	1:35:12	1:31:45	1:28:34	1:26:24	1:24:43	1:27:10	1:25:22
20mi	9	2:13:08 6:39/mi				2:58:21	2:47:54					2:23:42	2:13:08	2:19:33	2:17:21
26.2mi	20	2:57:48 6:47/mi			4:38:48	3:55:23	3:47:59	3:24:16	3:24:35		3:16:41	3:11:14	2:57:48	3:17:00	3:26:21	3:14:54
27.4mi	1	3:42:12 8:07/mi												3:42:12

2019	Distance	Date	Result	WAVA
Dunstable Downs Challenge - Hilly Billy	50km	1 Sep		0.00%
Salomon Trail Marathon	26.2mi	15 Jun	4:16:56	50.34%
Marston Forest 5K	5km	7 Jun	19:10	73.07%
Marathon Relay	26.2mi	6 May		0.00%
Brighton Marathon	26.2mi	14 Apr	3:14:54	66.36%
2018	Distance	Date	Result	WAVA
Leighton 10	10mi	23 Sep	1:06:51	68.93%
Dunstable Downs Challenge - 20 Miles	20mi	2 Sep	2:46:53	57.13%
Milton Keynes 10k EMGP Series race 8	10km	10 Jul	39:44	70.85%
Salomon Trail Marathon	26.2mi	16 Jun	4:23:56	48.61%
Milton Keynes Marathon Relay: Leg 4	6.2mi	7 May	44:32	63.07%
London Marathon	26.2mi	22 Apr	3:26:21	62.17%
Brighton Half Marathon	13.1mi	25 Feb	1:25:22	70.81%
Bramley 20	20mi	11 Feb	2:17:21	68.88%
Fred Hughes 10	10mi	21 Jan	1:07:13	68.01%
2017	Distance	Date	Result	WAVA
Beachy Head Marathon	26.2mi	28 Oct	4:00:11	53.00%
Dunstable Downs Marathon Challenge	27.4mi	3 Sep	3:42:12	59.92%
Bearbrook 10k	10km	6 Aug	39:44	70.29%
Stevenage Midweek 3k Relay	3km	27 Jul	10:54	71.73%
Dunstable Road Runners Friendship Mile	1mi	21 Jul	5:49	68.00%
luton AC summer road series	5km	2 Jul	19:40	70.20%
St Albans Half Marathon	13.1mi	11 Jun	1:31:49	65.84%
London Marathon	26.2mi	23 Apr	3:17:00	64.62%
Oakley 20	20mi	2 Apr	2:29:45	63.18%
Milton Keynes Festival of Running 20M	20mi	5 Mar	2:19:33	67.33%
Hampton Court Half Marathon	13.1mi	19 Feb	1:27:10	68.87%
Fred Hughes 10	10mi	22 Jan	1:17:00	58.94%
2016	Distance	Date	Result	WAVA
Luton Half Marathon	13.1mi	30 Oct	1:28:38	67.73%
Leighton 10	10mi	18 Sep	1:08:23	66.37%
Dunstable Downs Half	13.1mi	4 Sep	1:33:52	63.96%
SAL 1500m	1500mi	20 Aug	5:19	68.82%
SAL 5000m	5000mi	20 Aug	19:21	70.85%
Luton Wardown parkrun	5km	30 Jul	19:09	71.58%
Stevenage Midweek 3k Relay	3km	28 Jul	10:53	71.30%
Doug Anderson 5k	5km	27 Jul	18:52	72.66%
Dunstable Road Runners Friendship Mile	1mi	22 Jul	5:31	71.16%
Luton 10k	10km	17 Jul	41:20	67.05%
SAL League 1500m	1500mi	9 Jul	5:15	69.69%
SAL League 3000m	3000mi	9 Jul	10:52	71.40%
luton AC summer road series	5km	3 Jul	19:24	70.66%
Milton Keynes 10k EMGP Series race 8	10km	28 Jun	39:29	70.19%
luton AC summer road series	5mi	26 Jun	31:44	70.14%
Greensand Relay Leg 6	4.7mi	18 Jun	30:56	67.63%
Run Bedford	10km	5 Jun	40:24	68.60%
Luton Wardown parkrun	5km	28 May	19:40	69.70%
Luton Wardown parkrun	5km	21 May	27:16	50.28%
EMAC 5000 mtrs Track Championships	5000mi	15 May	19:10	71.52%
MK Rocket 5k	5km	1 May	19:01	72.09%
Brighton Marathon	26.2mi	17 Apr	2:57:48	71.11%
Welwyn Half Marathon	13.1mi	20 Mar	1:24:45	70.84%
Finchley 20	20mi	13 Mar	2:13:08	70.15%
Berkhamsted Half Marathon	13.1mi	6 Mar	1:24:43	70.44%
Luton Wardown parkrun	5km	20 Feb	19:36	69.45%
Bramley 20	20mi	14 Feb	2:13:52	69.77%
Gade Valley Harriers VLM Training run #1	12mi	31 Jan	1:24:10	64.82%
Aylesbury parkrun	5km	30 Jan	19:41	69.16%
Fred Hughes 10	10mi	24 Jan	1:04:20	70.09%
Beds/Bucks XC Champs (mens race)	12km	9 Jan	46:01	72.31%
2015	Distance	Date	Result	WAVA
Three Counties Cross Country - Race 4	5.5mi	20 Dec	37:42	64.45%
Bedford Harriers Half Marathon	13.1mi	6 Dec	1:26:58	68.62%
Luton Wardown parkrun	5km	31 Oct	19:42	69.10%
Luton Half Marathon	13.1mi	25 Oct	1:26:24	69.07%
Leighton 10	10mi	20 Sep	1:05:19	69.03%
Dunstable Downs Half	13.1mi	13 Sep	1:28:19	67.57%
Spitfire 10K	10km	6 Sep	39:40	69.38%
Luton Wardown parkrun	5km	29 Aug	19:21	70.35%
Dunstable Road Runners Friendship Mile	1mi	28 Aug	5:52	66.42%
Dunstable Road Runners 5K Track Time Trial	5km	25 Aug	18:52	72.15%
Luton Wardown parkrun	5km	22 Aug	29:00	46.94%
Luton Wardown parkrun	5km	15 Aug	19:39	69.27%
Bearbrook 10k	10km	9 Aug	39:26	69.79%
St Albans parkrun	5km	1 Aug	19:00	71.64%
Stevenage Midweek 3k Relay	3km	30 Jul	10:48	71.32%
Doug Anderson 5k	5km	22 Jul	18:51	72.21%
Luton 10k	10km	19 Jul	40:29	67.98%
luton AC summer road series	5km	12 Jul	19:30	69.81%
luton AC summer road series	5mi	5 Jul	31:49	69.43%
Milton Keynes 10k EMGP Series race 8	10km	30 Jun	40:27	68.04%
Aylesbury parkrun	5km	27 Jun	19:22	70.29%
Greensand Relay Leg 6	4.7mi	20 Jun	30:47	67.46%
Marston Forest 5K	5km	19 Jun	19:02	71.52%
Aylesbury parkrun	5km	13 Jun	19:20	70.41%
Luton Wardown parkrun	5km	6 Jun	19:30	69.81%
St Albans parkrun	5km	23 May	19:26	70.05%
St Albans parkrun	5km	16 May	19:13	70.84%
Luton Wardown parkrun	5km	9 May	19:39	69.27%
Silverstone 10K EMGP Series race 1	10km	6 May	40:20	68.23%
London Marathon	26.2mi	26 Apr	3:11:14	65.71%
Welwyn Half Marathon	13.1mi	22 Mar	1:27:40	68.07%
Finchley 20	20mi	8 Mar	2:23:42	64.64%
Hampton Court Half Marathon	13.1mi	22 Feb	1:28:19	67.20%
St Albans parkrun	5km	7 Feb	20:27	66.10%
Fred Hughes 10	10mi	18 Jan	1:07:55	66.02%
2014	Distance	Date	Result	WAVA
North Herts Road Runners XC (Three Counties League)	5mi	21 Dec	39:47	55.15%
Wooton XC (Three Counties League)	5mi	9 Nov	32:53	66.72%
TRC Ridgeway Run	15.5km	12 Oct	1:11:15	60.51%
St Albans Parkrun	5km	2 Aug	19:40	68.73%
Luton 10K	10km	20 Jul	43:19	63.14%
John O'Callaghan Memorial 5	5mi	29 Jun	34:27	63.69%
Greensand Leg 5	5.5mi	28 Jun	41:10	58.63%
BHF London to Brighton Bike Ride	54mi	15 Jun	3:46:00	130.19%
Dunstable Downs 10k Trail Race	10km	18 May	50:23	54.28%
London Marathon	26.2mi	13 Apr	3:16:41	63.55%
Sandy 10	10mi	30 Mar	1:07:21	66.58%
Milton Keynes parkrun	5km	15 Mar	19:39	68.31%
Silverstone Half Marathon	13.1mi	2 Mar	1:28:34	66.71%
Beds & Bucks county XC champs (Mens)	11km	4 Jan	50:46	58.94%
2013	Distance	Date	Result	WAVA
DRR Christmas 5000m	5km	17 Dec	19:59	67.17%
Bedford Harriers Half Marathon	13.1mi	8 Dec	1:34:47	62.33%
Wing XC	5mi	24 Nov	35:27	61.52%
Wootton XC	5mi	10 Nov	30:27	71.63%
Ridgeway Run	15.5km	13 Oct	1:14:39	57.47%
St Albans Parkrun	5km	5 Oct	20:12	66.45%
Bearbrook 10K	10km	11 Aug	41:50	65.02%
Stevenage Midweek 3k Relay	3km	25 Jul	11:16	67.37%
Olympic Park Anniversary Run	5mi	21 Jul	35:05	62.17%
St Albans Parkrun	5km	29 Jun	19:19	69.49%
Greensands Ridge Relay	5.5mi	22 Jun	38:43	61.97%
Milton Keynes parkrun	5km	25 May	20:04	66.90%
Sandy 10	10mi	7 Apr	1:09:52	63.86%
St Albans Parkrun	5km	9 Mar	20:18	65.71%
Berkhamsted Half Marathon	13.1mi	3 Mar	1:31:45	64.15%
Southern XC Championships (Senior Men)	15km	16 Feb	1:16:43	53.88%
Three Counties XC - Wootton	5mi	3 Feb	36:29	59.46%
Bucks AA & Beds AAA XC County Championships - Senior/Vet Men	7mi	5 Jan	56:16	54.65%
2012	Distance	Date	Result	WAVA
Three Counties XC - Stopsley	5mi	16 Dec	35:32	61.05%
Bedford Harriers Half Marathon	13.1mi	9 Dec	1:35:12	61.82%
Three Counties XC - East Haddon	5mi	25 Nov	35:22	61.34%
Luton Marathon	26.2mi	18 Nov	3:24:35	60.58%
Three Counties XC - Leighton Buzzard	5mi	11 Nov	36:02	60.21%
Three Counties XC - Wellingborough & District	5mi	28 Oct	39:07	55.46%
On Your Marks 10k	10km	7 Oct	41:57	64.53%
Leighton Buzzard	10mi	30 Sep	1:11:29	62.16%
Milton Keynes parkrun	5km	4 Aug	21:52	61.00%
Milton Keynes parkrun	5km	7 Jul	21:33	61.89%
Shakespeare Half Marathon	13.1mi	29 Apr	1:36:02	61.29%
Milton Keynes parkrun	5km	24 Mar	20:40	64.54%
Milton Keynes parkrun	5km	4 Feb	21:22	62.07%
Fred Hughes 10	10mi	22 Jan	1:10:37	62.71%
2011	Distance	Date	Result	WAVA
Bedford Harriers Half Marathon	13.1mi	11 Dec	1:34:06	62.36%
Luton Marathon	26.2mi	20 Nov	3:24:16	60.49%
Three Counties XC - race 2	5mi	13 Nov	35:11	61.38%
Three counties XC - race 1	5mi	30 Oct	33:21	64.76%
Beachy Head Marathon	26.2mi	22 Oct	4:00:02	51.48%
Oxford Half Marathon	13.1mi	25 Sep	1:34:42	61.96%
Milton Keynes parkrun	5km	20 Aug	20:36	64.38%
Summer Enigma Marathon 1 (FULL)	26.2mi	2 Jul	3:56:22	52.28%
Zoo Stampede 10k	10km	5 Jun	43:06	62.56%
Belfast City Marathon	26.2mi	2 May	3:26:47	59.76%
Sandy 10	10mi	3 Apr	1:16:46	57.69%
Gloucester Marathon	26.2mi	23 Jan	3:35:04	57.32%
2010	Distance	Date	Result	WAVA
Bedford Harriers Half Marathon	13.1mi	12 Dec	1:41:06	57.90%
3CXC: 2, Dunstable	5mi	14 Nov	37:39	57.13%
3CXC: 1, Stopsley	5mi	24 Oct	37:10	57.88%
Milton Keynes parkrun	5km	19 Jun	21:47	60.58%
Halstead & Essex Marathon	26.2mi	9 May	4:06:36	49.99%
Brighton Marathon	26.2mi	18 Apr	3:47:59	54.08%
Oakley 20	20mi	28 Mar	2:47:54	54.57%
Berkhamsted Half Marathon	13.1mi	7 Mar	1:46:38	54.81%
Three Counties Cross Country - Race 5	5mi	14 Feb	37:40	56.93%
2009	Distance	Date	Result	WAVA
ZSL Whipsnade Zoo 10K	10km	7 Jun	48:10	55.66%
Betty Willet 10k	10km	3 May	47:16	56.72%
London Marathon	26.2mi	26 Apr	3:55:23	52.29%
Oakley 20	20mi	5 Apr	2:58:21	51.29%
Draycote Water Marathon	26.2mi	22 Feb	3:55:29	52.22%
2008	Distance	Date	Result	WAVA
Bedford Harriers Half Marathon	13.1mi	14 Dec	1:47:02	54.56%
Leighton Buzzard 10mile	10mi	21 Sep	1:24:52	51.87%
ZSL Whipsnade 10K	10km	1 Jun	51:36	51.86%
London Marathon	26.2mi	13 Apr	4:38:48	44.11%
Silverstone Half Marathon	13.1mi	9 Mar	1:54:37	50.94%
Fred Hughes 10	10mi	20 Jan	1:33:01	47.30%
2007	Distance	Date	Result	WAVA
Whipsnade Zoo 10k	10km	3 Jun	1:05:51	40.59%
2006	Distance	Date	Result	WAVA
Cancer Research 10k	10km	1 Oct	1:08:00	39.29%

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