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sparky76 M45

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Dunstable RRC

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! Show More...

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!

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Recent Blogs
Message for the anxious debut marathon runners	Feb 2016
Why Do You Run ????	Jan 2016
The ever dissapearing Mojo?	Oct 2013
Garmin Watch Trouble : anyone help ?	Aug 2011
injured foot , any recomended ailments?	Mar 2009

Recent Training
25th Oct	General	7mi	55:51
24th Oct	General	0.7mi	4:58
24th Oct	General	0.5mi	3:40
22nd Oct	General	8.2mi	1:03:09
20th Oct	General	6.1mi	47:28

12 Month Benchmarks	Run
Mile	5:57
5k	19:26
5mi	33:15
10k	41:42
10mi	1:10:03
Half	1:33:51

Recent Pictures

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Buddies (29)

Followers (3)

Badges Collected	See available badges
+ 134 others

Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1500m	2	5:15 5:38/mi	69.69											5:15 69.69
1mi	3	5:31 5:31/mi	71.16										5:52 66.42	5:31 71.16	5:49 68.00
3km	5	10:48 5:48/mi	71.73								11:16 67.37		10:48 71.32	10:53 71.30	10:54 71.73
5km	41	18:51 6:04/mi	73.07					21:47 60.58	20:36 64.38	20:40 64.54	19:19 69.49	19:39 68.73	18:51 72.21	18:52 72.66	19:40 70.20		19:10 73.07
4.7mi	2	30:47 6:33/mi	67.63										30:47 67.46	30:56 67.63
5mi	18	31:44 6:21/mi	70.14							35:22 61.34	35:05 62.17	34:27 63.69	31:49 69.43	31:44 70.14
5.5mi	3	41:10 7:29/mi	58.63									41:10 58.63
6.2mi	1	44:32 7:11/mi	63.07													44:32 63.07
10km	20	39:26 6:21/mi	70.85	1:08:00 39.29	1:05:51 40.59	51:36 51.86	47:16 56.72		43:06 62.56	41:57 64.53	41:50 65.02	43:19 63.14	39:26 69.79	39:29 70.19	39:44 70.29	39:44 70.85
7mi	1	56:16 8:02/mi	54.65								56:16 54.65
12km	1	46:01 6:10/mi	72.31											46:01 72.31
15km	1	1:16:43 8:14/mi	53.88								1:16:43 53.88
15.5km	2	1:11:15 7:24/mi	60.51								1:14:39 57.47	1:11:15 60.51
10mi	14	1:04:20 6:26/mi	70.09			1:24:52 51.87			1:16:46 57.69	1:10:37 62.71	1:09:52 63.86	1:07:21 66.58	1:05:19 69.03	1:04:20 70.09	1:17:00 58.94	1:06:51 68.93
12mi	1	1:24:10 7:01/mi	64.82											1:24:10 64.82
13.1mi	23	1:24:43 6:28/mi	70.84			1:47:02 54.56		1:41:06 57.90	1:34:06 62.36	1:35:12 61.82	1:31:45 64.15	1:28:34 66.71	1:26:24 69.07	1:24:43 70.84	1:27:10 68.87	1:25:22 70.81
20mi	9	2:13:08 6:39/mi	70.15				2:58:21 51.29	2:47:54 54.57					2:23:42 64.64	2:13:08 70.15	2:19:33 67.33	2:17:21 68.88
26.2mi	20	2:57:48 6:47/mi	71.11			4:38:48 44.11	3:55:23 52.29	3:47:59 54.08	3:24:16 60.49	3:24:35 60.58		3:16:41 63.55	3:11:14 65.71	2:57:48 71.11	3:17:00 64.62	3:26:21 62.17	3:14:54 66.36
27.4mi	1	3:42:12 8:07/mi	59.92												3:42:12 59.92

2019		Result	WAVA	Distance
1 Sep	Dunstable Downs Challenge - Hilly Billy		0.00	50km
15 Jun	Salomon Trail Marathon	4:16:56	50.34	26.2mi
7 Jun	Marston Forest 5K SB	19:10	73.07	5km
6 May	Marathon Relay		0.00	26.2mi
14 Apr	Brighton Marathon SB	3:14:54	66.36	26.2mi
2018		Result	WAVA	Distance
23 Sep	Leighton 10 SB	1:06:51	68.93	10mi
2 Sep	Dunstable Downs Challenge - 20 Miles	2:46:53	57.13	20mi
10 Jul	Milton Keynes 10k EMGP Series race 8 SB	39:44	70.85	10km
16 Jun	Salomon Trail Marathon	4:23:56	48.61	26.2mi
7 May	Milton Keynes Marathon Relay: Leg 4 PB	44:32	63.07	6.2mi
22 Apr	London Marathon SB	3:26:21	62.17	26.2mi
25 Feb	Brighton Half Marathon SB	1:25:22	70.81	13.1mi
11 Feb	Bramley 20 SB	2:17:21	68.88	20mi
21 Jan	Fred Hughes 10	1:07:13	68.01	10mi
2017		Result	WAVA	Distance
28 Oct	Beachy Head Marathon	4:00:11	53.00	26.2mi
3 Sep	Dunstable Downs Marathon Challenge PB	3:42:12	59.92	27.4mi
6 Aug	Bearbrook 10k SB	39:44	70.29	10km
27 Jul	Stevenage Midweek 3k Relay SB	10:54	71.73	3km
21 Jul	Dunstable Road Runners Friendship Mile SB	5:49	68.00	1mi
2 Jul	luton AC summer road series SB	19:40	70.20	5km
11 Jun	St Albans Half Marathon	1:31:49	65.84	13.1mi
23 Apr	London Marathon SB	3:17:00	64.62	26.2mi
2 Apr	Oakley 20	2:29:45	63.18	20mi
5 Mar	Milton Keynes Festival of Running 20M SB	2:19:33	67.33	20mi
19 Feb	Hampton Court Half Marathon SB	1:27:10	68.87	13.1mi
22 Jan	Fred Hughes 10 SB	1:17:00	58.94	10mi
2016		Result	WAVA	Distance
30 Oct	Luton Half Marathon	1:28:38	67.73	13.1mi
18 Sep	Leighton 10	1:08:23	66.37	10mi
4 Sep	Dunstable Downs Half	1:33:52	63.96	13.1mi
20 Aug	SAL 1500m	5:19	68.82	1500mi
20 Aug	SAL 5000m	19:21	70.85	5000mi
30 Jul	Luton Wardown parkrun	19:09	71.58	5km
28 Jul	Stevenage Midweek 3k Relay SB	10:53	71.30	3km
27 Jul	Doug Anderson 5k SB	18:52	72.66	5km
22 Jul	Dunstable Road Runners Friendship Mile PB	5:31	71.16	1mi
17 Jul	Luton 10k	41:20	67.05	10km
9 Jul	SAL League 1500m PB	5:15	69.69	1500mi
9 Jul	SAL League 3000m PB	10:52	71.40	3000mi
3 Jul	luton AC summer road series	19:24	70.66	5km
28 Jun	Milton Keynes 10k EMGP Series race 8 SB	39:29	70.19	10km
26 Jun	luton AC summer road series PB	31:44	70.14	5mi
18 Jun	Greensand Relay Leg 6 SB	30:56	67.63	4.7mi
5 Jun	Run Bedford 10k	40:24	68.60	10km
28 May	Luton Wardown parkrun	19:40	69.70	5km
21 May	Luton Wardown parkrun	27:16	50.28	5km
15 May	EMAC 5000 mtrs Track Championships PB	19:10	71.52	5000mi
1 May	MK Rocket 5k	19:01	72.09	5km
17 Apr	Brighton Marathon PB	2:57:48	71.11	26.2mi
20 Mar	Welwyn Half Marathon	1:24:45	70.84	13.1mi
13 Mar	Finchley 20 PB	2:13:08	70.15	20mi
6 Mar	Berkhamsted Half Marathon PB	1:24:43	70.44	13.1mi
20 Feb	Luton Wardown parkrun	19:36	69.45	5km
14 Feb	Bramley 20	2:13:52	69.77	20mi
31 Jan	Gade Valley Harriers VLM Training run #1 PB	1:24:10	64.82	12mi
30 Jan	Aylesbury parkrun	19:41	69.16	5km
24 Jan	Fred Hughes 10 PB	1:04:20	70.09	10mi
9 Jan	Beds/Bucks XC Champs (mens race) PB	46:01	72.31	12km
2015		Result	WAVA	Distance
20 Dec	Three Counties Cross Country - Race 4	37:42	64.45	5.5mi
6 Dec	Bedford Harriers Half Marathon	1:26:58	68.62	13.1mi
31 Oct	Luton Wardown parkrun	19:42	69.10	5km
25 Oct	Luton Half Marathon SB	1:26:24	69.07	13.1mi
20 Sep	Leighton 10 SB	1:05:19	69.03	10mi
13 Sep	Dunstable Downs Half	1:28:19	67.57	13.1mi
6 Sep	Spitfire 10K	39:40	69.38	10km
29 Aug	Luton Wardown parkrun	19:21	70.35	5km
28 Aug	Dunstable Road Runners Friendship Mile SB	5:52	66.42	1mi
25 Aug	Dunstable Road Runners 5K Track Time Trial	18:52	72.15	5km
22 Aug	Luton Wardown parkrun	29:00	46.94	5km
15 Aug	Luton Wardown parkrun	19:39	69.27	5km
9 Aug	Bearbrook 10k PB	39:26	69.79	10km
1 Aug	St Albans parkrun	19:00	71.64	5km
30 Jul	Stevenage Midweek 3k Relay PB	10:48	71.32	3km
22 Jul	Doug Anderson 5k PB	18:51	72.21	5km
19 Jul	Luton 10k	40:29	67.98	10km
12 Jul	luton AC summer road series	19:30	69.81	5km
5 Jul	luton AC summer road series SB	31:49	69.43	5mi
30 Jun	Milton Keynes 10k EMGP Series race 8	40:27	68.04	10km
27 Jun	Aylesbury parkrun	19:22	70.29	5km
20 Jun	Greensand Relay Leg 6 PB	30:47	67.46	4.7mi
19 Jun	Marston Forest 5K	19:02	71.52	5km
13 Jun	Aylesbury parkrun	19:20	70.41	5km
6 Jun	Luton Wardown parkrun	19:30	69.81	5km
23 May	St Albans parkrun	19:26	70.05	5km
16 May	St Albans parkrun	19:13	70.84	5km
9 May	Luton Wardown parkrun	19:39	69.27	5km
6 May	Silverstone 10K EMGP Series race 1	40:20	68.23	10km
26 Apr	London Marathon SB	3:11:14	65.71	26.2mi
22 Mar	Welwyn Half Marathon	1:27:40	68.07	13.1mi
8 Mar	Finchley 20 SB	2:23:42	64.64	20mi
22 Feb	Hampton Court Half Marathon	1:28:19	67.20	13.1mi
7 Feb	St Albans parkrun	20:27	66.10	5km
18 Jan	Fred Hughes 10	1:07:55	66.02	10mi
2014		Result	WAVA	Distance
21 Dec	North Herts Road Runners XC (Three Counties League)	39:47	55.15	5mi
9 Nov	Wooton XC (Three Counties League)	32:53	66.72	5mi
12 Oct	TRC Ridgeway Run PB	1:11:15	60.51	15.5km
2 Aug	St Albans Parkrun	19:40	68.73	5km
20 Jul	Luton 10K SB	43:19	63.14	10km
29 Jun	John O'Callaghan Memorial 5 SB	34:27	63.69	5mi
28 Jun	Greensand Leg 5 PB	41:10	58.63	5.5mi
15 Jun	BHF London to Brighton Bike Ride	3:46:00	130.19	54mi
18 May	Dunstable Downs 10k Trail Race	50:23	54.28	10km
13 Apr	London Marathon SB	3:16:41	63.55	26.2mi
30 Mar	Sandy 10 SB	1:07:21	66.58	10mi
15 Mar	Milton Keynes parkrun SB	19:39	68.31	5km
2 Mar	Silverstone Half Marathon SB	1:28:34	66.71	13.1mi
4 Jan	Beds & Bucks county XC champs (Mens)	50:46	58.94	11km
2013		Result	WAVA	Distance
17 Dec	DRR Christmas 5000m	19:59	67.17	5km
8 Dec	Bedford Harriers Half Marathon	1:34:47	62.33	13.1mi
24 Nov	Wing XC	35:27	61.52	5mi
10 Nov	Wootton XC	30:27	71.63	5mi
13 Oct	Ridgeway Run SB	1:14:39	57.47	15.5km
5 Oct	St Albans Parkrun	20:12	66.45	5km
11 Aug	Bearbrook 10K SB	41:50	65.02	10km
25 Jul	Stevenage Midweek 3k Relay SB	11:16	67.37	3km
21 Jul	Olympic Park Anniversary Run SB	35:05	62.17	5mi
29 Jun	St Albans Parkrun SB	19:19	69.49	5km
22 Jun	Greensands Ridge Relay	38:43	61.97	5.5mi
25 May	Milton Keynes parkrun	20:04	66.90	5km
7 Apr	Sandy 10 SB	1:09:52	63.86	10mi
9 Mar	St Albans Parkrun	20:18	65.71	5km
3 Mar	Berkhamsted Half Marathon SB	1:31:45	64.15	13.1mi
16 Feb	Southern XC Championships (Senior Men) PB	1:16:43	53.88	15km
3 Feb	Three Counties XC - Wootton	36:29	59.46	5mi
5 Jan	Bucks AA & Beds AAA XC County Championships - Senior/Vet Men PB	56:16	54.65	7mi
2012		Result	WAVA	Distance
16 Dec	Three Counties XC - Stopsley	35:32	61.05	5mi
9 Dec	Bedford Harriers Half Marathon SB	1:35:12	61.82	13.1mi
25 Nov	Three Counties XC - East Haddon SB	35:22	61.34	5mi
18 Nov	Luton Marathon SB	3:24:35	60.58	26.2mi
11 Nov	Three Counties XC - Leighton Buzzard	36:02	60.21	5mi
28 Oct	Three Counties XC - Wellingborough & District	39:07	55.46	5mi
7 Oct	On Your Marks 10k SB	41:57	64.53	10km
30 Sep	Leighton Buzzard	1:11:29	62.16	10mi
4 Aug	Milton Keynes parkrun	21:52	61.00	5km
7 Jul	Milton Keynes parkrun	21:33	61.89	5km
29 Apr	Shakespeare Half Marathon	1:36:02	61.29	13.1mi
24 Mar	Milton Keynes parkrun SB	20:40	64.54	5km
4 Feb	Milton Keynes parkrun	21:22	62.07	5km
22 Jan	Fred Hughes 10 SB	1:10:37	62.71	10mi
2011		Result	WAVA	Distance
11 Dec	Bedford Harriers Half Marathon SB	1:34:06	62.36	13.1mi
20 Nov	Luton Marathon SB	3:24:16	60.49	26.2mi
13 Nov	Three Counties XC - race 2	35:11	61.38	5mi
30 Oct	Three counties XC - race 1	33:21	64.76	5mi
22 Oct	Beachy Head Marathon	4:00:02	51.48	26.2mi
25 Sep	Oxford Half Marathon	1:34:42	61.96	13.1mi
20 Aug	Milton Keynes parkrun SB	20:36	64.38	5km
2 Jul	Summer Enigma Marathon 1 (FULL)	3:56:22	52.28	26.2mi
5 Jun	Zoo Stampede 10k SB	43:06	62.56	10km
2 May	Belfast City Marathon	3:26:47	59.76	26.2mi
3 Apr	Sandy 10 SB	1:16:46	57.69	10mi
23 Jan	Gloucester Marathon	3:35:04	57.32	26.2mi
2010		Result	WAVA	Distance
12 Dec	Bedford Harriers Half Marathon SB	1:41:06	57.90	13.1mi
14 Nov	3CXC: 2, Dunstable	37:39	57.13	5mi
24 Oct	3CXC: 1, Stopsley	37:10	57.88	5mi
19 Jun	Milton Keynes parkrun SB	21:47	60.58	5km
9 May	Halstead & Essex Marathon	4:06:36	49.99	26.2mi
18 Apr	Brighton Marathon SB	3:47:59	54.08	26.2mi
28 Mar	Oakley 20 SB	2:47:54	54.57	20mi
7 Mar	Berkhamsted Half Marathon	1:46:38	54.81	13.1mi
14 Feb	Three Counties Cross Country - Race 5	37:40	56.93	5mi
2009		Result	WAVA	Distance
7 Jun	ZSL Whipsnade Zoo 10K	48:10	55.66	10km
3 May	Betty Willet 10k SB	47:16	56.72	10km
26 Apr	London Marathon SB	3:55:23	52.29	26.2mi
5 Apr	Oakley 20 SB	2:58:21	51.29	20mi
22 Feb	Draycote Water Marathon	3:55:29	52.22	26.2mi
2008		Result	WAVA	Distance
14 Dec	Bedford Harriers Half Marathon SB	1:47:02	54.56	13.1mi
21 Sep	Leighton Buzzard 10mile SB	1:24:52	51.87	10mi
1 Jun	ZSL Whipsnade 10K SB	51:36	51.86	10km
13 Apr	London Marathon SB	4:38:48	44.11	26.2mi
9 Mar	Silverstone Half Marathon	1:54:37	50.94	13.1mi
20 Jan	Fred Hughes 10	1:33:01	47.30	10mi
2007		Result	WAVA	Distance
3 Jun	Whipsnade Zoo 10k SB	1:05:51	40.59	10km
2006		Result	WAVA	Distance
1 Oct	Cancer Research 10k SB	1:08:00	39.29	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
2021	0	0	0	0	0	0	0	0.5	0.5	0	0	0	1
2021	143	124	134	144	133	128	115	140	119	74	0	0	1254
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

Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1	Sat 2nd Oct Oct 2	Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4	Tue 5th Oct Oct 5
7.2mi, 58:05 Run - General Split Summary === 1) 1m - 8:15(8:15/m) 151/172bpm [1246b/mi] 106cal 7.27/7.81mph 2) 1m - 8:10(8:10/m) 160/165bpm [1308b/mi] 113cal 7.34/7.72mph 3) 1m - 7:51(7:51/m) 164/170bpm [1289b/mi] 111cal 7.64/7.89mph 4) 1m - 8:06(8:06/m) 166/171bpm [1345b/mi] 116cal 7.41/7.7mph 5) 1m - 8:18(8:18/m) 168/173bpm [1394b/mi] 120cal 7.23/7.87mph 6) 1m - 7:53(7:53/m) 168/172bpm [1324b/mi] 114cal 7.61/8.22mph 7) 1m - 8:04(8:04/m) 166/177bpm [1339b/mi] 115cal 7.44/8.7mph 8) 0.18m - 1:27(7:52/m) 166/167bpm [1307b/mi] 20cal 7.62/8.08mph Add a comment	-	-	-	-	10mi, 1:13:43 Run - General Split Summary === 1) 1m - 8:00(8:00/m) 148/169bpm [1183b/mi] 98cal 7.5/7.81mph 2) 1m - 7:42(7:42/m) 159/165bpm [1225b/mi] 101cal 7.79/8.06mph 3) 1m - 6:46(6:46/m) 162/166bpm [1097b/mi] 90cal 8.86/9.73mph 4) 1m - 7:23(7:23/m) 165/181bpm [1219b/mi] 100cal 8.12/8.97mph 5) 1m - 6:37(6:37/m) 170/176bpm [1124b/mi] 93cal 9.08/9.46mph 6) 1m - 7:16(7:16/m) 169/184bpm [1227b/mi] 102cal 8.27/9.35mph 7) 1m - 6:45(6:45/m) 174/179bpm [1174b/mi] 98cal 8.89/9.43mph 8) 1m - 7:23(7:23/m) 173/178bpm [1278b/mi] 107cal 8.12/9.25mph 9) 1m - 8:03(8:03/m) 173/180bpm [1394b/mi] 117cal 7.45/8.04mph 10) 1m - 7:44(7:44/m) 174/177bpm [1345b/mi] 112cal 7.76/8.04mph 11) 0.01m - 5(6:16/m) 174/174bpm [1091b/mi] 1cal 9.57/8.2mph Add a comment	-
Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8	Sat 9th Oct Oct 9	Sun 10th Oct Oct 10	Mon 11th Oct Oct 11	Tue 12th Oct Oct 12
-	-	3.2mi, 25:09 Run - General Split Summary === 1) 1m - 8:27(8:27/m) 146/153bpm [1235b/mi] 103cal 7.1/7.72mph 2) 1m - 7:49(7:49/m) 166/179bpm [1299b/mi] 109cal 7.67/8.08mph 3) 1m - 7:45(7:45/m) 168/175bpm [1301b/mi] 108cal 7.75/8.1mph 4) 0.15m - 1:07(7:43/m) 170/173bpm [1312b/mi] 16cal 7.78/7.97mph Add a comment	3.1mi, 23:03 Run - General Split Summary === 1) 1m - 7:25(7:25/m) 141/158bpm [1045b/mi] 86cal 8.1/8.62mph 2) 1m - 7:24(7:24/m) 151/157bpm [1118b/mi] 93cal 8.1/8.7mph 3) 1m - 7:14(7:14/m) 154/160bpm [1114b/mi] 92cal 8.29/8.72mph 4) 0.14m - 1:00(7:08/m) 159/161bpm [1133b/mi] 13cal 8.42/8.54mph Add a comment 0.2mi, 1:58 Run - General Split Summary === 1) 0.23m - 1:58(8:39/m) 131/145bpm [1133b/mi] 20cal 6.93/7.16mph Add a comment	13.2mi, 1:34:32 Run - General Split Summary === 1) 1m - 7:07(7:07/m) 155/166bpm [1103b/mi] 92cal 8.44/8.85mph 2) 1m - 7:05(7:05/m) 160/166bpm [1133b/mi] 95cal 8.48/8.81mph 3) 1m - 7:01(7:01/m) 164/169bpm [1150b/mi] 96cal 8.56/8.83mph 4) 1m - 7:02(7:02/m) 169/180bpm [1190b/mi] 100cal 8.52/9.29mph 5) 1m - 7:04(7:04/m) 174/178bpm [1231b/mi] 104cal 8.48/8.72mph 6) 1m - 7:07(7:07/m) 179/193bpm [1274b/mi] 110cal 8.43/8.95mph 7) 1m - 7:00(7:00/m) 179/182bpm [1252b/mi] 108cal 8.58/9mph 8) 1m - 7:10(7:10/m) 180/193bpm [1289b/mi] 111cal 8.38/8.56mph 9) 1m - 7:12(7:12/m) 182/187bpm [1311b/mi] 116cal 8.33/8.77mph 10) 1m - 7:15(7:15/m) 180/189bpm [1305b/mi] 114cal 8.28/8.35mph 11) 1m - 7:18(7:18/m) 182/186bpm [1329b/mi] 116cal 8.22/8.52mph 12) 1m - 7:29(7:29/m) 182/188bpm [1362b/mi] 119cal 8.02/8.2mph 13) 1m - 7:21(7:21/m) 182/187bpm [1336b/mi] 117cal 8.17/8.43mph 14) 0.19m - 1:22(7:13/m) 171/186bpm [1235b/mi] 18cal 8.31/8.43mph Add a comment 0.5mi, 4:30 Run - General Split Summary === 1) 0.53m - 4:30(8:31/m) 154/162bpm [1310b/mi] 56cal 7.05/7.97mph Add a comment	-	2.6mi, 14:44 Run - General Split Summary === 1) 0.06m - 23(6:26/m) 141/143bpm [908b/mi] 3cal 9.32/10.5mph 2) 0.13m - 44(5:46/m) 126/141bpm [726b/mi] 7cal 10.42/12.02mph 3) 0.19m - 1:07(5:45/m) 123/143bpm [708b/mi] 10cal 10.42/11.29mph 4) 0.26m - 1:29(5:39/m) 127/140bpm [718b/mi] 15cal 10.61/11.25mph 5) 0.26m - 1:28(5:45/m) 130/145bpm [747b/mi] 15cal 10.44/11.33mph 6) 0.19m - 1:06(5:48/m) 133/144bpm [772b/mi] 11cal 10.34/11.19mph 7) 0.12m - 42(5:41/m) 131/143bpm [744b/mi] 7cal 10.56/11.1mph 8) 0.07m - 22(5:31/m) 125/145bpm [690b/mi] 3cal 10.86/11.48mph 9) 0.07m - 22(5:22/m) 123/136bpm [659b/mi] 3cal 11.2/11.25mph 10) 0.13m - 45(5:34/m) 133/145bpm [740b/mi] 7cal 10.79/11mph 11) 0.2m - 1:20(6:31/m) 136/152bpm [886b/mi] 14cal 9.21/11.33mph 12) 0.26m - 1:26(5:31/m) 139/150bpm [767b/mi] 16cal 10.88/11.37mph 13) 0.25m - 1:24(5:35/m) 138/151bpm [772b/mi] 15cal 10.73/11.25mph 14) 0.19m - 1:02(5:24/m) 133/146bpm [719b/mi] 10cal 11.1/11.81mph 15) 0.13m - 41(5:20/m) 130/152bpm [694b/mi] 6cal 11.25/11.81mph 16) 0.06m - 21(5:33/m) 125/150bpm [695b/mi] 3cal 10.8/12.63mph 17) 0.01m - 1(3:55/m) 130/130bpm [510b/mi] 15.3/11.06mph Add a comment 1mi, 9:17 Run - General Split Summary === 1) 1m - 9:09(9:09/m) 137/156bpm [1253b/mi] 104cal 6.56/6.87mph 2) 0.02m - 8(8:33/m) 145/146bpm [1239b/mi] 1cal 7.02/6.53mph Add a comment
Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15	Sat 16th Oct Oct 16	Sun 17th Oct Oct 17	Mon 18th Oct Oct 18	Tue 19th Oct Oct 19
-	-	4.9mi, 39:25 Run - General Split Summary === 1) 1m - 8:13(8:13/m) 151/174bpm [1241b/mi] 106cal 7.3/7.74mph 2) 1m - 7:52(7:52/m) 160/166bpm [1260b/mi] 107cal 7.62/8.31mph 3) 1m - 7:49(7:49/m) 164/169bpm [1283b/mi] 108cal 7.67/7.85mph 4) 1m - 7:53(7:53/m) 169/176bpm [1332b/mi] 113cal 7.61/7.97mph 5) 0.93m - 7:37(8:09/m) 170/175bpm [1386b/mi] 110cal 7.36/8.01mph Add a comment	-	7.1mi, 53:45 Run - General Split Summary === 1) 1m - 8:18(8:18/m) 144/160bpm [1196b/mi] 98cal 7.22/7.81mph 2) 1m - 7:18(7:18/m) 153/172bpm [1117b/mi] 92cal 8.22/10.35mph 3) 1m - 7:53(7:53/m) 159/163bpm [1255b/mi] 103cal 7.6/8.52mph 4) 1m - 7:18(7:18/m) 167/182bpm [1219b/mi] 101cal 8.22/11.29mph 5) 1m - 7:34(7:34/m) 170/174bpm [1287b/mi] 106cal 7.93/11.25mph 6) 1m - 7:23(7:23/m) 169/173bpm [1248b/mi] 103cal 8.12/8.31mph 7) 1m - 7:27(7:27/m) 170/174bpm [1267b/mi] 105cal 8.05/8.27mph 8) 0.07m - 32(7:47/m) 171/173bpm [1330b/mi] 7cal 7.71/7.99mph Add a comment	-	1.5mi, 12:44 Run - General Split Summary === 1) 1m - 8:50(8:50/m) 145/156bpm [1280b/mi] 107cal 6.8/7.68mph 2) 0.47m - 3:54(8:19/m) 149/154bpm [1239b/mi] 49cal 7.21/8.2mph Add a comment 3mi, 19:43 Run - General Split Summary === 1) 0.61m - 3:50(6:17/m) 145/149bpm [910b/mi] 46cal 9.56/9.93mph 2) 0.18m - 1:22(7:40/m) 146/149bpm [1120b/mi] 16cal 7.82/9.54mph 3) 0.61m - 3:52(6:18/m) 144/151bpm [906b/mi] 46cal 9.53/10mph 4) 0.17m - 1:20(7:48/m) 145/150bpm [1132b/mi] 15cal 7.69/9.39mph 5) 0.62m - 3:56(6:19/m) 149/153bpm [942b/mi] 48cal 9.49/9.79mph 6) 0.17m - 1:23(8:01/m) 150/162bpm [1202b/mi] 17cal 7.49/9.02mph 7) 0.61m - 4:00(6:32/m) 158/174bpm [1033b/mi] 52cal 9.18/9.37mph 8) 0m - 1(4:38/m) 160/160bpm [740b/mi] 12.97/8.95mph Add a comment 0.6mi, 5:15 Run - General Split Summary === 1) 0.58m - 5:15(9:06/m) 138/147bpm [1256b/mi] 59cal 6.59/7.18mph Add a comment 0.9mi, 8:08 Run - General Split Summary === 1) 0.94m - 8:08(8:38/m) 136/145bpm [1175b/mi] 90cal 6.95/7.97mph Add a comment
Wed 20th Oct Oct 20	Thu 21st Oct Oct 21	Fri 22nd Oct Oct 22	Sat 23rd Oct Oct 23	Sun 24th Oct Oct 24	Mon 25th Oct Oct 25	Tue 26th Oct Oct 26
6.1mi, 47:28 Run - General Split Summary === 1) 1m - 8:09(8:09/m) 130/145bpm [1059b/mi] 86cal 7.37/7.64mph 2) 1m - 7:52(7:52/m) 137/141bpm [1078b/mi] 88cal 7.63/8.14mph 3) 1m - 7:31(7:31/m) 141/146bpm [1061b/mi] 87cal 7.98/8.89mph 4) 1m - 7:47(7:47/m) 152/174bpm [1182b/mi] 98cal 7.71/8.14mph 5) 1m - 7:37(7:37/m) 159/165bpm [1211b/mi] 101cal 7.88/8.95mph 6) 1m - 7:44(7:44/m) 159/163bpm [1230b/mi] 102cal 7.75/8.81mph 7) 0.1m - 48(7:49/m) 160/162bpm [1251b/mi] 10cal 7.67/8.12mph Add a comment	-	8.2mi, 1:03:09 Run - General Split Summary === 1) 1m - 8:02(8:02/m) 140/155bpm [1124b/mi] 95cal 7.47/8.83mph 2) 1m - 7:44(7:44/m) 146/149bpm [1130b/mi] 97cal 7.75/8.77mph 3) 1m - 7:30(7:30/m) 151/158bpm [1131b/mi] 96cal 8.01/8.72mph 4) 1m - 7:39(7:39/m) 156/163bpm [1193b/mi] 101cal 7.84/8.16mph 5) 1m - 7:46(7:46/m) 156/159bpm [1212b/mi] 102cal 7.72/8.12mph 6) 1m - 7:44(7:44/m) 158/162bpm [1223b/mi] 102cal 7.75/8.83mph 7) 1m - 7:32(7:32/m) 154/159bpm [1159b/mi] 96cal 7.97/8.64mph 8) 1m - 7:43(7:43/m) 156/163bpm [1204b/mi] 99cal 7.77/8.52mph 9) 0.18m - 1:29(8:21/m) 159/166bpm [1328b/mi] 19cal 7.19/7.95mph Add a comment	-	0.7mi, 4:58 Run - General Split Summary === 1) 0.24m - 1:38(6:55/m) 139/141bpm [961b/mi] 19cal 8.67/13.52mph 2) 0.13m - 1:07(8:49/m) 141/146bpm [1244b/mi] 14cal 6.8/13.4mph 3) 0.13m - 36(4:51/m) 144/146bpm [698b/mi] 7cal 12.38/12.98mph 4) 0.19m - 1:36(8:26/m) 143/144bpm [1205b/mi] 20cal 7.12/13mph Add a comment 0.5mi, 3:40 Run - General Split Summary === 1) 0.26m - 2:20(9:02/m) 129/145bpm [1166b/mi] 24cal 6.64/6.82mph 2) 0.25m - 1:17(5:01/m) 138/142bpm [693b/mi] 15cal 11.94/12.54mph 3) 0.01m - 3(4:30/m) 140/140bpm [629b/mi] 1cal 13.35/12.54mph Add a comment	7mi, 55:51 Run - General Split Summary === 1) 1m - 8:22(8:22/m) 142/149bpm [1188b/mi] 103cal 7.17/8.06mph 2) 1m - 7:52(7:52/m) 148/156bpm [1164b/mi] 101cal 7.63/8.45mph 3) 1m - 8:04(8:04/m) 154/160bpm [1243b/mi] 107cal 7.44/8.22mph 4) 1m - 8:00(8:00/m) 161/175bpm [1288b/mi] 110cal 7.5/8.01mph 5) 1m - 7:50(7:50/m) 159/162bpm [1246b/mi] 105cal 7.66/7.97mph 6) 1m - 7:49(7:49/m) 161/166bpm [1259b/mi] 107cal 7.67/8.14mph 7) 1m - 7:51(7:51/m) 162/170bpm [1271b/mi] 108cal 7.65/8.33mph 8) 0m - 3(11:26/m) 162/162bpm [1853b/mi] 5.25/7.33mph Add a comment	-