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sparky76 M40

About

Race Times

All Races

Mileage

Training

Blog

Dunstable RRC

Races
170
Miles
17655
Miles
0
Miles
4860
WAVA
73.95%
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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This user has collected 113 badges.

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Groups

This user is a member of Bedfordshire Fetchies, Conquercise Game, FLM 2009 FETCHPOINT - RUNNERS, VLM Runners, VMLM Fetchpoint 2017-Runners

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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
2020	122	100	122	114	129	141	71	0	0	0	0	0	799
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

Thu 18th Jun Jun 18	Fri 19th Jun Jun 19	Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24
8mi, 1:00:03 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 143/152bpm 103cal 7.28/8.27mph 2) 1m - 7:21(7:21/m) 145/150bpm 92cal 8.16/9.27mph 3) 1m - 7:26(7:26/m) 144/149bpm 90cal 8.07/8.58mph 4) 1m - 7:16(7:16/m) 145/150bpm 87cal 8.27/8.62mph 5) 1m - 7:24(7:24/m) 149/153bpm 93cal 8.1/9.06mph 6) 1m - 7:19(7:19/m) 154/194bpm 96cal 8.2/8.91mph 7) 1m - 7:16(7:16/m) 158/168bpm 98cal 8.25/8.79mph 8) 1m - 7:26(7:26/m) 162/168bpm 104cal 8.07/8.72mph 9) 0.04m - 21(8:21/m) 162/162bpm 4cal 7.19/8.43mph Add a comment	-	10mi, 1:20:00 Running - General Split Summary === 1) 1m - 8:37(8:37/m) 134/143bpm 102cal 6.96/7.68mph 2) 1m - 8:08(8:08/m) 142/146bpm 104cal 7.38/10.08mph 3) 1m - 7:56(7:56/m) 151/163bpm 107cal 7.56/8.79mph 4) 1m - 7:45(7:45/m) 154/163bpm 105cal 7.74/9mph 5) 1m - 7:52(7:52/m) 155/161bpm 107cal 7.63/9.18mph 6) 1m - 7:54(7:54/m) 155/159bpm 107cal 7.6/8.06mph 7) 1m - 8:32(8:32/m) 152/157bpm 111cal 7.04/9.68mph 8) 1m - 8:03(8:03/m) 154/159bpm 108cal 7.46/8.04mph 9) 1m - 7:38(7:38/m) 158/188bpm 104cal 7.85/8.2mph 10) 1m - 7:29(7:29/m) 160/171bpm 103cal 8.02/8.27mph 11) 0.02m - 7(6:38/m) 157/158bpm 1cal 9.05/8.12mph Add a comment	-	6.7mi, 50:25 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 145/154bpm 104cal 7.56/8.06mph 2) 1m - 7:44(7:44/m) 156/159bpm 108cal 7.75/9.77mph 3) 1m - 7:52(7:52/m) 161/165bpm 113cal 7.62/8.39mph 4) 1m - 7:39(7:39/m) 163/167bpm 111cal 7.84/9.41mph 5) 1m - 7:31(7:31/m) 165/167bpm 111cal 7.99/9.04mph 6) 1m - 7:15(7:15/m) 165/169bpm 106cal 8.27/9.2mph 7) 0.66m - 4:27(6:46/m) 172/185bpm 70cal 8.86/10.04mph Add a comment	1.1mi, 8:33 Running - General Split Summary === 1) 1m - 7:47(7:47/m) 172/181bpm 120cal 7.71/8.2mph 2) 0.11m - 46(7:16/m) 173/181bpm 11cal 8.26/7.97mph Add a comment 3.8mi, 26:03 Running - General Split Summary === 1) 0.16m - 1:01(6:18/m) 144/149bpm 12cal 9.53/10.12mph 2) 0.13m - 1:00(7:36/m) 148/151bpm 13cal 7.9/9.79mph 3) 0.31m - 2:00(6:29/m) 149/151bpm 26cal 9.25/9.58mph 4) 0.12m - 1:00(8:07/m) 149/151bpm 13cal 7.4/9.23mph 5) 0.31m - 2:01(6:28/m) 151/153bpm 27cal 9.27/9.52mph 6) 0.12m - 59(7:59/m) 152/154bpm 13cal 7.51/9.2mph 7) 0.62m - 4:01(6:31/m) 164/178bpm 58cal 9.21/9.56mph 8) 0.13m - 1:00(7:32/m) 169/172bpm 15cal 7.96/9.18mph 9) 0.61m - 4:00(6:30/m) 176/186bpm 64cal 9.23/9.6mph 10) 0.13m - 1:00(7:36/m) 180/183bpm 16cal 7.89/9.35mph 11) 0.3m - 2:00(6:40/m) 181/186bpm 33cal 8.99/9.79mph 12) 0.13m - 1:00(7:39/m) 181/184bpm 16cal 7.84/8.66mph 13) 0.32m - 2:01(6:22/m) 182/185bpm 34cal 9.44/9.68mph 14) 0.13m - 1:00(7:53/m) 181/183bpm 16cal 7.61/9.48mph 15) 0.17m - 1:00(5:54/m) 182/184bpm 16cal 10.16/10.46mph 16) 0.13m - 1:00(7:25/m) 181/183bpm 16cal 8.08/10.29mph 17) 0.01m - 1(3:59/m) 179/179bpm 15.09/8.45mph Add a comment 1.2mi, 10:06 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 146/157bpm 107cal 7.27/7.93mph 2) 0.24m - 1:51(7:35/m) 145/153bpm 23cal 7.92/8.14mph Add a comment	-
Thu 25th Jun Jun 25	Fri 26th Jun Jun 26	Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1
-	-	-	8.5mi, 1:04:12 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 140/147bpm 100cal 7.33/8.06mph 2) 1m - 7:39(7:39/m) 140/160bpm 93cal 7.85/8.37mph 3) 1m - 7:37(7:37/m) 146/154bpm 96cal 7.89/8.31mph 4) 1m - 7:49(7:49/m) 149/154bpm 100cal 7.68/8.2mph 5) 1m - 7:36(7:36/m) 148/157bpm 93cal 7.89/8.18mph 6) 1m - 7:41(7:41/m) 152/159bpm 100cal 7.81/8.25mph 7) 1m - 7:19(7:19/m) 153/159bpm 95cal 8.21/8.79mph 8) 1m - 7:11(7:11/m) 152/158bpm 92cal 8.34/9.08mph 9) 0.52m - 3:10(6:07/m) 153/157bpm 40cal 9.8/10.31mph Add a comment	-	2mi, 16:30 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 166/179bpm 123cal 7.31/8.29mph 2) 1m - 8:01(8:01/m) 167/170bpm 121cal 7.49/7.85mph 3) 0.04m - 17(7:57/m) 167/169bpm 4cal 7.55/7.62mph Add a comment 4.4mi, 29:25 Running - General Split Summary === 1) 0.25m - 1:27(5:46/m) 150/153bpm 18cal 10.4/10.96mph 2) 0.26m - 1:55(7:25/m) 149/152bpm 26cal 8.08/10.46mph 3) 0.26m - 1:29(5:42/m) 149/152bpm 20cal 10.54/10.75mph 4) 0.26m - 2:01(7:37/m) 149/163bpm 27cal 7.88/10.42mph 5) 0.51m - 3:08(6:08/m) 152/155bpm 43cal 9.79/10.18mph 6) 0.26m - 2:07(8:06/m) 152/154bpm 29cal 7.41/10.18mph 7) 0.52m - 3:06(6:00/m) 151/155bpm 42cal 9.99/10.21mph 8) 0.26m - 2:09(8:16/m) 153/160bpm 30cal 7.25/10.14mph 9) 0.52m - 3:03(5:53/m) 153/156bpm 42cal 10.21/10.54mph 10) 0.26m - 2:08(8:21/m) 153/156bpm 29cal 7.19/10.29mph 11) 0.25m - 1:29(5:51/m) 151/161bpm 20cal 10.25/10.27mph 12) 0.26m - 1:58(7:34/m) 151/153bpm 26cal 7.93/10.21mph 13) 0.26m - 1:26(5:37/m) 149/153bpm 19cal 10.68/10.98mph 14) 0.26m - 1:57(7:25/m) 147/151bpm 24cal 8.09/11.04mph 15) 0m - 2(8:55/m) 147/147bpm 6.73/8.14mph Add a comment 4.2mi, 32:13 Running - General Split Summary === 1) 1m - 7:49(7:49/m) 131/146bpm 88cal 7.67/8.45mph 2) 1m - 7:22(7:22/m) 142/146bpm 93cal 8.15/8.5mph 3) 1m - 8:01(8:01/m) 144/148bpm 102cal 7.48/8.2mph 4) 1m - 7:51(7:51/m) 148/157bpm 102cal 7.65/8.18mph 5) 0.15m - 1:11(7:52/m) 152/156bpm 16cal 7.63/7.85mph Add a comment	6.1mi, 46:07 Running - General Split Summary === 1) 1m - 7:49(7:49/m) 146/154bpm 103cal 7.68/8.58mph 2) 1m - 7:31(7:31/m) 155/161bpm 104cal 7.98/8.37mph 3) 1m - 7:25(7:25/m) 164/169bpm 108cal 8.09/8.58mph 4) 1m - 7:33(7:33/m) 170/180bpm 115cal 7.95/8.37mph 5) 1m - 7:52(7:52/m) 168/176bpm 118cal 7.62/8.41mph 6) 1m - 7:32(7:32/m) 168/174bpm 113cal 7.96/8.79mph 7) 0.05m - 24(7:36/m) 168/170bpm 5cal 7.9/8.39mph Add a comment
Thu 2nd Jul Jul 2	Fri 3rd Jul Jul 3	Sat 4th Jul Jul 4	Sun 5th Jul Jul 5	Mon 6th Jul Jul 6	Tue 7th Jul Jul 7	Wed 8th Jul Jul 8
-	6.3mi, 46:44 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 137/144bpm 96cal 7.47/8.47mph 2) 1m - 7:41(7:41/m) 139/147bpm 91cal 7.8/7.99mph 3) 1m - 7:29(7:29/m) 145/150bpm 94cal 8.02/8.6mph 4) 1m - 7:15(7:15/m) 154/160bpm 98cal 8.28/9mph 5) 1m - 7:18(7:18/m) 155/166bpm 99cal 8.21/8.7mph 6) 1m - 7:06(7:06/m) 157/170bpm 96cal 8.45/9.06mph 7) 0.26m - 1:52(7:20/m) 154/156bpm 25cal 8.18/8.47mph Add a comment	-	12mi, 1:31:41 Running - General Split Summary === 1) 1m - 7:42(7:42/m) 139/149bpm 96cal 7.79/9.08mph 2) 1m - 7:26(7:26/m) 148/153bpm 100cal 8.08/8.35mph 3) 1m - 7:25(7:25/m) 154/162bpm 103cal 8.08/8.29mph 4) 1m - 7:33(7:33/m) 154/177bpm 103cal 7.95/8.27mph 5) 1m - 7:42(7:42/m) 154/174bpm 105cal 7.79/8.2mph 6) 1m - 7:44(7:44/m) 151/158bpm 103cal 7.76/7.99mph 7) 1m - 7:48(7:48/m) 144/154bpm 85cal 7.69/9.12mph 8) 1m - 7:46(7:46/m) 142/177bpm 73cal 7.72/8.18mph 9) 1m - 7:55(7:55/m) 153/177bpm 103cal 7.58/7.89mph 10) 1m - 7:47(7:47/m) 150/159bpm 95cal 7.71/7.97mph 11) 1m - 7:25(7:25/m) 151/170bpm 91cal 8.1/8.79mph 12) 1m - 7:15(7:15/m) 158/173bpm 99cal 8.28/9.25mph 13) 0.03m - 13(6:36/m) 156/157bpm 2cal 9.1/8.62mph Add a comment	6mi, 47:44 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 139/146bpm 105cal 7.2/8.41mph 2) 1m - 7:50(7:50/m) 148/153bpm 106cal 7.66/8.37mph 3) 1m - 7:45(7:45/m) 154/165bpm 107cal 7.75/8.27mph 4) 1m - 7:38(7:38/m) 158/167bpm 108cal 7.87/8.22mph 5) 1m - 8:07(8:07/m) 158/161bpm 114cal 7.4/8.14mph 6) 1m - 7:54(7:54/m) 161/179bpm 114cal 7.59/8.7mph 7) 0.02m - 12(8:24/m) 160/161bpm 2cal 7.15/8.33mph Add a comment	2mi, 17:55 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 134/144bpm 107cal 6.79/7.58mph 2) 1m - 8:54(8:54/m) 139/145bpm 111cal 6.74/7.51mph 3) 0.02m - 11(9:45/m) 136/137bpm 2cal 6.15/6.78mph Add a comment 3.6mi, 23:36 Running - General Split Summary === 1) 0.25m - 1:26(5:41/m) 146/150bpm 18cal 10.54/11.42mph 2) 0.26m - 2:03(7:49/m) 142/145bpm 26cal 7.67/10.79mph 3) 0.52m - 3:03(5:52/m) 144/147bpm 40cal 10.22/10.71mph 4) 0.26m - 2:00(7:43/m) 143/148bpm 26cal 7.78/10.44mph 5) 0.78m - 4:43(6:03/m) 137/143bpm 56cal 9.9/10.06mph 6) 0.26m - 1:59(7:44/m) 137/140bpm 23cal 7.76/10.06mph 7) 1m - 6:07(6:07/m) 138/142bpm 71cal 9.81/10.29mph 8) 0.03m - 11(6:35/m) 140/142bpm 1cal 9.12/9.87mph 9) 0.26m - 1:54(7:18/m) 137/142bpm 21cal 8.23/9.91mph 10) 0.01m - 10(15:52/m) 137/138bpm 2cal 3.78/8.25mph Add a comment 1.7mi, 14:49 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 136/148bpm 106cal 6.85/7.7mph 2) 0.74m - 6:03(8:13/m) 142/146bpm 77cal 7.3/8.89mph Add a comment 2.7mi, 22:14 Running - General Split Summary === 1) 1m - 8:48(8:48/m) 128/141bpm 97cal 6.82/7.85mph 2) 1m - 7:59(7:59/m) 134/148bpm 90cal 7.52/9.14mph 3) 0.65m - 5:28(8:25/m) 140/145bpm 67cal 7.13/7.62mph Add a comment	6.6mi, 57:07 Running - General Split Summary === 1) 1m - 9:14(9:14/m) 143/157bpm 121cal 6.5/8.22mph 2) 1m - 8:45(8:45/m) 151/158bpm 120cal 6.86/7.78mph 3) 1m - 8:22(8:22/m) 153/160bpm 116cal 7.17/8.01mph 4) 1m - 8:31(8:31/m) 150/156bpm 114cal 7.05/7.93mph 5) 1m - 8:26(8:26/m) 153/159bpm 114cal 7.12/8.45mph 6) 1m - 8:32(8:32/m) 151/162bpm 112cal 7.04/8.29mph 7) 0.64m - 5:19(8:15/m) 155/163bpm 73cal 7.27/8.85mph Add a comment
Thu 9th Jul Jul 9	Fri 10th Jul Jul 10	Sat 11th Jul Jul 11	Sun 12th Jul Jul 12	Mon 13th Jul Jul 13	Tue 14th Jul Jul 14	Wed 15th Jul Jul 15
-	-	4mi, 28:59 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 141/152bpm 101cal 7.48/8.89mph 2) 1m - 6:44(6:44/m) 146/152bpm 88cal 8.92/9.62mph 3) 1m - 7:13(7:13/m) 153/164bpm 98cal 8.31/9.08mph 4) 1m - 6:54(6:54/m) 159/163bpm 96cal 8.7/10.98mph 5) 0.02m - 7(5:41/m) 158/159bpm 1cal 10.56/9.29mph Add a comment	10mi, 1:18:02 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 135/147bpm 99cal 7.32/8.5mph 2) 1m - 8:28(8:28/m) 142/149bpm 108cal 7.09/8.2mph 3) 1m - 8:25(8:25/m) 146/172bpm 109cal 7.13/8.37mph 4) 1m - 8:10(8:10/m) 160/167bpm 118cal 7.34/8.43mph 5) 1m - 7:41(7:41/m) 177/187bpm 128cal 7.81/8.52mph 6) 1m - 7:38(7:38/m) 185/192bpm 138cal 7.86/9.02mph 7) 1m - 7:16(7:16/m) 185/189bpm 131cal 8.25/9mph 8) 1m - 7:19(7:19/m) 183/188bpm 130cal 8.2/9.04mph 9) 1m - 7:23(7:23/m) 184/188bpm 133cal 8.12/8.68mph 10) 1m - 7:14(7:14/m) 186/190bpm 132cal 8.29/9.41mph 11) 0.04m - 15(6:21/m) 188/189bpm 4cal 9.45/8.95mph Add a comment	-	1.8mi, 15:19 Running - General Split Summary === 1) 1m - 9:15(9:15/m) 146/154bpm 123cal 6.48/7.51mph 2) 0.77m - 6:04(7:55/m) 164/177bpm 90cal 7.57/7.76mph Add a comment 4.5mi, 32:25 Running - General Split Summary === 1) 0.02m - 9(8:28/m) 100/101bpm 7.08/10.58mph 2) 0.03m - 19(9:25/m) 114/135bpm 2cal 6.37/10.58mph 3) 0.05m - 20(6:10/m) 145/155bpm 4cal 9.74/10.08mph 4) 0.07m - 33(7:51/m) 144/150bpm 7cal 7.64/9.81mph 5) 0.08m - 26(5:40/m) 144/145bpm 5cal 10.58/10.65mph 6) 0.08m - 39(7:48/m) 144/145bpm 8cal 7.69/10.73mph 7) 0.1m - 31(5:20/m) 146/148bpm 7cal 11.24/11.61mph 8) 0.1m - 51(8:24/m) 147/148bpm 11cal 7.15/11.67mph 9) 0.11m - 38(5:55/m) 147/149bpm 8cal 10.14/10.65mph 10) 0.12m - 1:00(8:29/m) 147/149bpm 13cal 7.07/10.67mph 11) 0.12m - 42(5:38/m) 149/151bpm 9cal 10.66/10.87mph 12) 0.13m - 1:07(8:19/m) 150/153bpm 15cal 7.21/10.87mph 13) 0.14m - 48(5:42/m) 152/155bpm 11cal 10.53/10.87mph 14) 0.15m - 1:14(8:11/m) 153/155bpm 17cal 7.33/10.85mph 15) 0.16m - 56(5:51/m) 152/156bpm 13cal 10.25/10.9mph 16) 0.17m - 1:23(8:05/m) 153/155bpm 19cal 7.42/10.69mph 17) 0.19m - 1:06(5:49/m) 151/155bpm 15cal 10.32/10.73mph 18) 0.2m - 1:38(8:13/m) 152/154bpm 22cal 7.3/10.56mph 19) 0.24m - 1:26(6:03/m) 150/153bpm 19cal 9.92/10.56mph 20) 0.24m - 1:57(8:12/m) 151/154bpm 26cal 7.31/9.77mph 21) 0.19m - 1:09(6:02/m) 149/153bpm 15cal 9.93/10.12mph 22) 0.19m - 1:33(8:02/m) 151/161bpm 20cal 7.46/10.04mph 23) 0.16m - 56(5:52/m) 155/158bpm 13cal 10.24/10.37mph 24) 0.17m - 1:25(8:21/m) 153/155bpm 19cal 7.19/10.37mph 25) 0.14m - 50(6:00/m) 153/155bpm 11cal 10/10.33mph 26) 0.15m - 1:17(8:23/m) 150/156bpm 17cal 7.16/10.27mph 27) 0.12m - 43(5:44/m) 148/149bpm 9cal 10.46/10.83mph 28) 0.14m - 1:11(8:30/m) 148/151bpm 15cal 7.06/10.83mph 29) 0.11m - 37(5:42/m) 148/149bpm 8cal 10.52/10.92mph 30) 0.12m - 59(8:10/m) 150/153bpm 13cal 7.34/10.92mph 31) 0.09m - 31(5:45/m) 149/151bpm 6cal 10.44/10.98mph 32) 0.1m - 51(8:11/m) 148/150bpm 11cal 7.33/10.98mph 33) 0.07m - 26(5:51/m) 148/151bpm 5cal 10.27/10.87mph 34) 0.09m - 43(8:15/m) 148/150bpm 9cal 7.27/10.6mph 35) 0.06m - 20(5:37/m) 149/150bpm 4cal 10.67/11.37mph 36) 0.07m - 35(8:35/m) 147/148bpm 7cal 6.99/11.44mph 37) 0.02m - 9(6:22/m) 147/147bpm 1cal 9.43/11.25mph 38) 0.04m - 18(8:19/m) 147/148bpm 3cal 7.21/11.31mph 39) 0.01m - 12(26:58/m) 147/149bpm 2cal 2.23/7.18mph Add a comment 0.9mi, 8:17 Running - General Split Summary === 1) 0.9m - 8:17(9:13/m) 144/168bpm 108cal 6.51/7.28mph Add a comment 2.5mi, 19:58 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 133/142bpm 95cal 7.4/8.31mph 2) 1m - 7:48(7:48/m) 141/147bpm 99cal 7.69/8.35mph 3) 0.54m - 4:04(7:28/m) 144/169bpm 51cal 8.03/8.56mph Add a comment	-

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	72.60					21:47 60.19	20:36 63.96	20:40 64.13	19:19 69.05	19:39 68.38	18:51 71.88	18:52 72.35	19:40 69.75		19:10 72.60
4.7mi	2	30:47 6:33/mi	68.56										30:47 68.39	30:56 68.56
5mi	18	31:44 6:21/mi	71.10							35:22 61.34	35:05 62.17	34:27 64.53	31:49 70.39	31:44 71.10
5.5mi	3	41:10 7:29/mi	59.40									41:10 59.40
6.2mi	1	44:32 7:11/mi	63.07													44:32 63.07
10km	20	39:26 6:21/mi	71.95	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 64.62	39:26 71.52	39:29 71.95	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	73.95											46:01 73.95
15km	1	1:16:43 8:14/mi	53.88								1:16:43 53.88
15.5km	2	1:11:15 7:24/mi	61.69								1:14:39 57.47	1:11:15 61.69
10mi	14	1:04:20 6:26/mi	71.74			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 70.66	1:04:20 71.74	1:17:00 58.94	1:06:51 68.93
12mi	1	1:24:10 7:01/mi	66.45											1:24:10 66.45
13.1mi	23	1:24:43 6:28/mi	72.79			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 70.84	1:24:43 72.79	1:27:10 68.87	1:25:22 70.81
20mi	9	2:13:08 6:39/mi	71.30				2:58:21 51.29	2:47:54 54.57					2:23:42 65.55	2:13:08 71.30	2:19:33 67.33	2:17:21 68.88
26.2mi	20	2:57:48 6:47/mi	71.99			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 66.38	2:57:48 71.99	3:17:00 65.51	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	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	72.60%
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	69.75%
St Albans Half Marathon	13.1mi	11 Jun	1:31:49	65.84%
London Marathon	26.2mi	23 Apr	3:17:00	65.51%
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	69.60%
Leighton 10	10mi	18 Sep	1:08:23	68.02%
Dunstable Downs Half	13.1mi	4 Sep	1:33:52	65.72%
SAL 1500m	1500mi	20 Aug	5:19	68.82%
SAL 5000m	5000mi	20 Aug	19:21	70.39%
Luton Wardown parkrun	5km	30 Jul	19:09	71.13%
Stevenage Midweek 3k Relay	3km	28 Jul	10:53	71.30%
Doug Anderson 5k	5km	27 Jul	18:52	72.35%
Dunstable Road Runners Friendship Mile	1mi	22 Jul	5:31	71.16%
Luton 10k	10km	17 Jul	41:20	68.73%
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	70.36%
Milton Keynes 10k EMGP Series race 8	10km	28 Jun	39:29	71.95%
luton AC summer road series	5mi	26 Jun	31:44	71.10%
Greensand Relay Leg 6	4.7mi	18 Jun	30:56	68.56%
Run Bedford	10km	5 Jun	40:24	70.32%
Luton Wardown parkrun	5km	28 May	19:40	69.40%
Luton Wardown parkrun	5km	21 May	27:16	50.06%
EMAC 5000 mtrs Track Championships	5000mi	15 May	19:10	71.21%
MK Rocket 5k	5km	1 May	19:01	71.78%
Brighton Marathon	26.2mi	17 Apr	2:57:48	71.99%
Welwyn Half Marathon	13.1mi	20 Mar	1:24:45	72.79%
Finchley 20	20mi	13 Mar	2:13:08	71.30%
Berkhamsted Half Marathon	13.1mi	6 Mar	1:24:43	72.25%
Luton Wardown parkrun	5km	20 Feb	19:36	69.13%
Bramley 20	20mi	14 Feb	2:13:52	70.91%
Gade Valley Harriers VLM Training run #1	12mi	31 Jan	1:24:10	66.45%
Aylesbury parkrun	5km	30 Jan	19:41	68.83%
Fred Hughes 10	10mi	24 Jan	1:04:20	71.74%
Beds/Bucks XC Champs (mens race)	12km	9 Jan	46:01	73.95%
2015	Distance	Date	Result	WAVA
Three Counties Cross Country - Race 4	5.5mi	20 Dec	37:42	65.35%
Bedford Harriers Half Marathon	13.1mi	6 Dec	1:26:58	70.38%
Luton Wardown parkrun	5km	31 Oct	19:42	68.78%
Luton Half Marathon	13.1mi	25 Oct	1:26:24	70.84%
Leighton 10	10mi	20 Sep	1:05:19	70.66%
Dunstable Downs Half	13.1mi	13 Sep	1:28:19	69.30%
Spitfire 10K	10km	6 Sep	39:40	71.09%
Luton Wardown parkrun	5km	29 Aug	19:21	70.02%
Dunstable Road Runners Friendship Mile	1mi	28 Aug	5:52	66.42%
Dunstable Road Runners 5K Track Time Trial	5km	25 Aug	18:52	71.81%
Luton Wardown parkrun	5km	22 Aug	29:00	46.72%
Luton Wardown parkrun	5km	15 Aug	19:39	68.95%
Bearbrook 10k	10km	9 Aug	39:26	71.52%
St Albans parkrun	5km	1 Aug	19:00	71.31%
Stevenage Midweek 3k Relay	3km	30 Jul	10:48	71.32%
Doug Anderson 5k	5km	22 Jul	18:51	71.88%
Luton 10k	10km	19 Jul	40:29	69.66%
luton AC summer road series	5km	12 Jul	19:30	69.48%
luton AC summer road series	5mi	5 Jul	31:49	70.39%
Milton Keynes 10k EMGP Series race 8	10km	30 Jun	40:27	69.72%
Aylesbury parkrun	5km	27 Jun	19:22	69.96%
Greensand Relay Leg 6	4.7mi	20 Jun	30:47	68.39%
Marston Forest 5K	5km	19 Jun	19:02	71.19%
Aylesbury parkrun	5km	13 Jun	19:20	70.08%
Luton Wardown parkrun	5km	6 Jun	19:30	69.48%
St Albans parkrun	5km	23 May	19:26	69.72%
St Albans parkrun	5km	16 May	19:13	70.51%
Luton Wardown parkrun	5km	9 May	19:39	68.95%
Silverstone 10K EMGP Series race 1	10km	6 May	40:20	69.92%
London Marathon	26.2mi	26 Apr	3:11:14	66.38%
Welwyn Half Marathon	13.1mi	22 Mar	1:27:40	69.82%
Finchley 20	20mi	8 Mar	2:23:42	65.55%
Hampton Court Half Marathon	13.1mi	22 Feb	1:28:19	68.77%
St Albans parkrun	5km	7 Feb	20:27	65.76%
Fred Hughes 10	10mi	18 Jan	1:07:55	67.44%
2014	Distance	Date	Result	WAVA
North Herts Road Runners XC (Three Counties League)	5mi	21 Dec	39:47	55.88%
Wooton XC (Three Counties League)	5mi	9 Nov	32:53	67.61%
TRC Ridgeway Run	15.5km	12 Oct	1:11:15	61.69%
St Albans Parkrun	5km	2 Aug	19:40	68.38%
Luton 10K	10km	20 Jul	43:19	64.62%
John O'Callaghan Memorial 5	5mi	29 Jun	34:27	64.53%
Greensand Leg 5	5.5mi	28 Jun	41:10	59.40%
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	67.95%
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	66.74%
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	66.03%
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	69.05%
Greensands Ridge Relay	5.5mi	22 Jun	38:43	61.97%
Milton Keynes parkrun	5km	25 May	20:04	66.47%
Sandy 10	10mi	7 Apr	1:09:52	63.86%
St Albans Parkrun	5km	9 Mar	20:18	65.28%
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	60.61%
Milton Keynes parkrun	5km	7 Jul	21:33	61.50%
Shakespeare Half Marathon	13.1mi	29 Apr	1:36:02	61.29%
Milton Keynes parkrun	5km	24 Mar	20:40	64.13%
Milton Keynes parkrun	5km	4 Feb	21:22	61.67%
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	63.96%
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	60.19%
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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