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Vin Rouge M50

About

Race Times

All Races

Mileage

Training

Striders of Croydon AC

Races
223
Miles
12955
Miles
110
Miles
2331
400m
1:02
800m
2:23
1500m
4:59
3000m
11:20
5000m
18:22
5k
18:38
5M
30:06
10k
38:40
10M
1:05:48
Half
1:24:42
20M
2:33:14
Mara
3:18:40
40k
1:15:35

About Me

Run for the fun ...and to eat more cake and drink more wine!

Current Status

Keeping it steady!

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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	112	0	0	0	0	0	0	0	0	0	0	0	112
2020	0.6	0.5	1.4	0	0	2.6	0	0.6	0	0	0	0	5.7
2020	50	92	104	103	159	157	149	114	157	147	140	78	1451
2020	0	0	0	127	54	39	62	49	0	0	0	0	331
2019	0.3	1.7	0.9	0.3	2.6	0.8	0	1.9	0	2.6	0.6	0	11.7
2019	96	48	109	115	101	94	91	93	93	57	95	40	1032
2019	0	0	0	0	0	37	16	0	31	0	0	0	83
2018	0	0	0	1.6	1.1	3.1	3.8	0	0.5	1.5	1.6	0.9	14
2018	158	47	159	100	79	84	102	68	97	104	71	65	1134
2018	0	0	0	0	0	1	75	15	15	8	0	0	114
2017	0.6	0	0	0	0	0	0	0	2.9	0	0	0	3.5
2017	143	193	92	130	103	92	77	49	109	76	147	146	1358
2017	0	0	0	7	0	66	112	0	0	0	0	0	185
2016	2	0.3	1.5	0.5	0	0.3	7.2	1.2	2.1	2.8	1.6	1	20.3
2016	117	86	58	28	67	96	77	75	74	117	96	142	1033
2016	38	20	17	0	43	63	76	23	10	31	16	0	336
2015	0	0	1	4	2	1.3	0	3	2	1.8	4	0	19
2015	158	162	163	103	72	52	78	96	89	78	91	58	1199
2015	0	0	32	0	33	75	32	48	0	0	44	16	279
2014	0	0	0	0	0	4.8	2.4	0	1.5	0	1	0	9.7
2014	144	47	100	52	72	57	58	75	65	58	102	107	935
2014	0	0	0	76	10	62	0	0	17	0	31	0	195
2013	0	2.6	1	1.5	0	1.3	2	0.5	0	5	0	0	13.8
2013	54	80	36	49	70	46	73	39	73	99	104	67	792
2013	18	14	0	0	29	80	0	16	55	0	0	0	211
2012	0	0	0	0	0	0	0.5	4.4	0	0	0	0	4.9
2012	116	100	98	77	89	85	91	42	10	75	82	39	903
2012	90	20	35	40	75	35	71	42	0	0	16	0	423
2011	0	0	1.3	0	0	0	0	0	0	0	0	0	1.3
2011	170	118	123	65	31	47	24	86	67	92	31	60	915
2010	131	81	89	99	80	66	43	0	61	107	76	24	856
2010	0	0	0	0	0	117	40	0	0	15	0	0	172
2009	0	0	0	0	0.6	2.5	0	0.7	0	0.6	0	1.9	6.3
2009	119	130	169	106	66	65	65	97	74	63	78	16	1046
2008	0	0	0	0	0	0	0	0	0	0	103	86	189

Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5
7.3mi, 56:57 Running - General Split Summary === 1) 0.62m - 5:21(8:37/m) 137/157bpm 72cal 2) 0.62m - 4:57(7:58/m) 142/169bpm 66cal 3) 0.62m - 5:05(8:11/m) 139/156bpm 66cal 4) 0.62m - 4:57(7:57/m) 154/165bpm 76cal 5) 0.62m - 4:40(7:31/m) 163/177bpm 76cal 6) 0.62m - 4:37(7:25/m) 167/175bpm 77cal 7) 0.62m - 4:29(7:12/m) 166/175bpm 74cal 8) 0.62m - 4:51(7:48/m) 159/173bpm 76cal 9) 0.62m - 5:05(8:10/m) 161/173bpm 81cal 10) 0.62m - 5:14(8:25/m) 169/187bpm 89cal 11) 0.62m - 4:39(7:30/m) 170/180bpm 79cal 12) 0.41m - 3:03(7:23/m) 161/175bpm 46cal Add a comment 1.9mi, 53:24 Cross-Training - Walking Split Summary === 1) 1m - 29:14(29:14/m) 99/135bpm 176cal 24/116rpm 2) 0.92m - 24:10(26:09/m) 107/130bpm 154cal 30/116rpm Add a comment	2.7mi, 22:05 Running - General Split Summary === 1) 0.62m - 6:02(9:42/m) 137/154bpm 80cal 2) 0.62m - 4:56(7:57/m) 132/151bpm 60cal 3) 0.62m - 4:52(7:49/m) 147/161bpm 70cal 4) 0.62m - 4:37(7:26/m) 148/155bpm 68cal 5) 0.23m - 1:38(7:11/m) 155/157bpm 25cal Add a comment	4mi, 28:34 Running - General Split Summary === 1) 0.62m - 4:46(7:40/m) 135/158bpm 62cal 2) 0.62m - 4:11(6:45/m) 140/158bpm 56cal 3) 0.62m - 4:02(6:30/m) 146/160bpm 58cal 4) 0.62m - 4:32(7:18/m) 154/168bpm 69cal 5) 0.62m - 4:49(7:46/m) 152/160bpm 72cal 6) 0.62m - 4:15(6:51/m) 156/167bpm 65cal 7) 0.28m - 1:58(7:02/m) 158/162bpm 30cal Add a comment 2.5mi, 1:03:49 Cross-Training - Walking Split Summary === 1) 1m - 26:04(26:04/m) 98/129bpm 172cal 29/123rpm 2) 1m - 25:57(25:57/m) 106/147bpm 160cal 30/114rpm 3) 0.53m - 11:49(22:09/m) 111/147bpm 82cal 38/116rpm Add a comment	1.3mi, 41:31 Cross-Training - Walking Split Summary === 1) 1m - 29:55(29:55/m) 90/115bpm 151cal 22/122rpm 2) 0.34m - 11:36(33:54/m) 103/114bpm 70cal 20/88rpm Add a comment	1.8mi, 56:09 Cross-Training - Walking Split Summary === 1) 1m - 37:59(37:59/m) 96/132bpm 217cal 17/102rpm 2) 0.76m - 18:10(24:01/m) 105/129bpm 113cal 32/119rpm Add a comment 9.3mi, 1:15:51 Running - General Split Summary === 1) 0.62m - 4:54(7:53/m) 125/147bpm 57cal 2) 0.62m - 6:45(10:51/m) 126/155bpm 76cal 3) 0.62m - 5:07(8:14/m) 120/140bpm 51cal 4) 0.62m - 4:52(7:51/m) 140/150bpm 67cal 5) 0.62m - 5:07(8:14/m) 142/155bpm 71cal 6) 0.62m - 4:51(7:49/m) 140/151bpm 64cal 7) 0.62m - 4:52(7:50/m) 147/157bpm 70cal 8) 0.62m - 4:51(7:48/m) 150/161bpm 72cal 9) 0.62m - 5:16(8:28/m) 148/167bpm 72cal 10) 0.62m - 4:58(8:00/m) 159/171bpm 79cal 11) 0.62m - 4:46(7:40/m) 166/174bpm 79cal 12) 0.62m - 4:45(7:39/m) 177/197bpm 87cal 13) 0.62m - 5:03(8:07/m) 176/184bpm 91cal 14) 0.62m - 5:12(8:22/m) 170/182bpm 89cal 15) 0.55m - 4:33(8:18/m) 173/183bpm 80cal Add a comment	0mi, 30:24 Cross-Training - Other Add a comment	3.3mi, 26:28 Running - General Split Summary === 1) 0.62m - 5:00(8:04/m) 130/141bpm 63cal 2) 0.62m - 4:56(7:57/m) 138/155bpm 66cal 3) 0.62m - 4:55(7:54/m) 152/160bpm 74cal 4) 0.62m - 5:21(8:37/m) 140/162bpm 66cal 5) 0.62m - 4:43(7:36/m) 154/165bpm 72cal 6) 0.19m - 1:32(7:53/m) 146/152bpm 21cal Add a comment 0mi, 31:15 Cross-Training - Other Add a comment 3.1mi, 1:09:01 Cross-Training - Walking Split Summary === 1) 1m - 25:32(25:32/m) 95/127bpm 149cal 28/122rpm 2) 1m - 20:39(20:39/m) 109/143bpm 145cal 40/124rpm 3) 1m - 20:52(20:52/m) 102/124bpm 124cal 39/124rpm 4) 0.09m - 1:57(22:44/m) 104/116bpm 12cal 31/117rpm Add a comment 0.9mi, 8:33 Running - General Split Summary === 1) 0.62m - 5:37(9:03/m) 120/137bpm 61cal 2) 0.32m - 2:55(9:03/m) 159/167bpm 46cal Add a comment
Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12
-	0mi, 36:42 Cross-Training - Other Add a comment 8.1mi, 1:02:41 Running - General Split Summary === 1) 0.62m - 5:50(9:24/m) 135/162bpm 76cal 2) 0.62m - 4:38(7:27/m) 161/176bpm 73cal 3) 0.62m - 5:14(8:26/m) 151/184bpm 74cal 4) 0.62m - 4:46(7:41/m) 147/160bpm 68cal 5) 0.62m - 4:41(7:32/m) 149/155bpm 68cal 6) 0.62m - 4:32(7:18/m) 149/156bpm 66cal 7) 0.62m - 4:37(7:26/m) 145/155bpm 60cal 8) 0.62m - 4:34(7:20/m) 156/166bpm 69cal 9) 0.62m - 4:41(7:32/m) 160/173bpm 74cal 10) 0.62m - 4:41(7:33/m) 166/185bpm 78cal 11) 0.62m - 5:08(8:15/m) 156/165bpm 77cal 12) 0.62m - 5:10(8:19/m) 158/167bpm 79cal 13) 0.61m - 4:09(6:46/m) 162/170bpm 65cal Add a comment	4.4mi, 36:38 Running - General Split Summary === 1) 0.62m - 5:50(9:23/m) 136/147bpm 78cal 2) 0.62m - 4:28(7:11/m) 151/167bpm 67cal 3) 0.62m - 5:15(8:27/m) 145/165bpm 69cal 4) 0.62m - 5:01(8:04/m) 144/166bpm 65cal 5) 0.62m - 5:36(9:00/m) 154/167bpm 83cal 6) 0.62m - 4:59(8:02/m) 158/166bpm 77cal 7) 0.62m - 5:08(8:16/m) 165/184bpm 84cal 8) 0.04m - 22(9:06/m) 153/157bpm 5cal Add a comment	9.2mi, 1:13:25 Running - General Split Summary === 1) 0.62m - 5:07(8:13/m) 119/154bpm 53cal 2) 0.62m - 4:33(7:19/m) 148/165bpm 66cal 3) 0.62m - 5:15(8:27/m) 142/177bpm 69cal 4) 0.62m - 5:00(8:03/m) 151/161bpm 74cal 5) 0.62m - 5:01(8:04/m) 151/161bpm 74cal 6) 0.62m - 5:04(8:08/m) 141/159bpm 59cal 7) 0.62m - 5:02(8:07/m) 140/158bpm 63cal 8) 0.62m - 4:40(7:30/m) 138/152bpm 51cal 9) 0.62m - 4:59(8:02/m) 149/157bpm 70cal 10) 0.62m - 4:59(8:02/m) 149/156bpm 69cal 11) 0.62m - 4:54(7:54/m) 152/159bpm 71cal 12) 0.62m - 4:53(7:52/m) 149/161bpm 64cal 13) 0.62m - 5:01(8:05/m) 149/159bpm 67cal 14) 0.62m - 4:52(7:50/m) 148/157bpm 61cal 15) 0.53m - 4:04(7:40/m) 154/167bpm 58cal Add a comment	7.1mi, 58:20 Running - General Split Summary === 1) 0.62m - 5:21(8:37/m) 124/149bpm 61cal 2) 0.62m - 5:10(8:19/m) 147/163bpm 75cal 3) 0.62m - 4:59(8:02/m) 159/173bpm 78cal 4) 0.62m - 5:14(8:25/m) 153/166bpm 79cal 5) 0.62m - 5:09(8:17/m) 156/168bpm 79cal 6) 0.62m - 4:39(7:28/m) 165/177bpm 75cal 7) 0.62m - 4:59(8:01/m) 169/181bpm 84cal 8) 0.62m - 5:25(8:43/m) 161/172bpm 85cal 9) 0.62m - 5:21(8:37/m) 146/157bpm 65cal 10) 0.62m - 5:06(8:13/m) 152/171bpm 69cal 11) 0.62m - 5:03(8:08/m) 136/156bpm 41cal 12) 0.23m - 1:53(8:18/m) 144/149bpm 20cal Add a comment 3.8mi, 1:22:07 Cross-Training - Walking Split Summary === 1) 1m - 25:21(25:21/m) 103/131bpm 165cal 30/94rpm 2) 1m - 19:54(19:54/m) 111/135bpm 136cal 43/100rpm 3) 1m - 21:50(21:50/m) 108/140bpm 143cal 38/121rpm 4) 0.78m - 15:01(19:22/m) 119/145bpm 117cal 45/120rpm Add a comment	0mi, 47:54 Cross-Training - Other Add a comment	0.5mi, 3:34 Running - General Split Summary === 1) 0.46m - 3:34(7:50/m) 135/151bpm 45cal Add a comment 1.3mi, 8:33 Running - General Split Summary === 1) 0.07m - 29(6:54/m) 123/141bpm 5cal 2) 0.13m - 1:00(7:39/m) 150/156bpm 14cal 3) 0.07m - 32(7:42/m) 149/152bpm 8cal 4) 0.13m - 1:00(7:27/m) 123/153bpm 9cal 5) 0.07m - 23(5:33/m) 124/126bpm 4cal 6) 0.16m - 1:00(6:11/m) 140/150bpm 13cal 7) 0.07m - 25(6:02/m) 128/141bpm 4cal 8) 0.17m - 1:00(5:55/m) 141/147bpm 13cal 9) 0.07m - 27(6:20/m) 149/152bpm 6cal 10) 0.16m - 1:00(6:20/m) 120/155bpm 8cal 11) 0.07m - 24(5:37/m) 124/129bpm 3cal 12) 0.15m - 53(5:59/m) 148/157bpm 12cal Add a comment 0.4mi, 4:06 Running - General Split Summary === 1) 0.43m - 4:06(9:34/m) 127/138bpm 47cal Add a comment 8mi, 1:05:18 Running - General Split Summary === 1) 0.62m - 5:47(9:18/m) 127/146bpm 66cal 2) 0.62m - 5:00(8:02/m) 149/174bpm 70cal 3) 0.62m - 5:33(8:55/m) 156/167bpm 84cal 4) 0.62m - 5:00(8:03/m) 151/164bpm 73cal 5) 0.62m - 5:04(8:10/m) 142/157bpm 64cal 6) 0.62m - 4:59(8:01/m) 154/170bpm 72cal 7) 0.62m - 5:02(8:05/m) 158/170bpm 77cal 8) 0.62m - 5:01(8:05/m) 166/172bpm 81cal 9) 0.62m - 5:00(8:03/m) 152/181bpm 60cal 10) 0.62m - 4:41(7:32/m) 149/166bpm 59cal 11) 0.62m - 5:05(8:11/m) 157/166bpm 76cal 12) 0.62m - 5:08(8:16/m) 169/180bpm 85cal 13) 0.58m - 3:59(6:54/m) 167/176bpm 65cal Add a comment
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19
-	0mi, 24:29 Cross-Training - Other Add a comment 5mi, 34:41 Running - General Split Summary === 1) 0.62m - 4:25(7:07/m) 111/136bpm 40cal 2) 0.62m - 4:00(6:27/m) 150/156bpm 58cal 3) 0.62m - 4:08(6:39/m) 156/171bpm 62cal 4) 0.62m - 4:04(6:33/m) 156/173bpm 59cal 5) 0.62m - 4:21(6:59/m) 159/171bpm 66cal 6) 0.62m - 4:22(7:02/m) 164/173bpm 69cal 7) 0.62m - 4:50(7:47/m) 167/182bpm 78cal 8) 0.62m - 4:11(6:44/m) 170/181bpm 68cal 9) 0.06m - 20(5:50/m) 146/148bpm 4cal Add a comment	-	3.2mi, 1:20:31 Cross-Training - Walking Split Summary === 1) 1m - 23:56(23:56/m) 97/114bpm 148cal 35/124rpm 2) 1m - 28:26(28:26/m) 98/123bpm 155cal 28/123rpm 3) 1m - 20:04(20:04/m) 104/127bpm 130cal 40/120rpm 4) 0.23m - 8:04(35:22/m) 95/106bpm 35cal 23/123rpm Add a comment	9.2mi, 1:13:18 Running - General Split Summary === 1) 0.62m - 4:52(7:50/m) 120/145bpm 51cal 2) 0.62m - 4:30(7:15/m) 146/164bpm 63cal 3) 0.62m - 5:01(8:05/m) 147/165bpm 70cal 4) 0.62m - 4:57(7:58/m) 154/162bpm 74cal 5) 0.62m - 5:01(8:05/m) 158/172bpm 76cal 6) 0.62m - 4:58(8:00/m) 153/167bpm 72cal 7) 0.62m - 5:01(8:04/m) 152/159bpm 72cal 8) 0.62m - 4:59(8:01/m) 145/161bpm 62cal 9) 0.62m - 5:27(8:46/m) 154/178bpm 76cal 10) 0.62m - 5:09(8:17/m) 154/164bpm 73cal 11) 0.62m - 5:00(8:03/m) 164/174bpm 79cal 12) 0.62m - 5:08(8:16/m) 157/172bpm 70cal 13) 0.62m - 5:17(8:30/m) 141/157bpm 42cal 14) 0.62m - 4:36(7:25/m) 149/155bpm 55cal 15) 0.48m - 3:21(6:58/m) 156/170bpm 46cal Add a comment	0mi, 17:32 Cross-Training - Other Add a comment 4.6mi, 38:13 Running - General Split Summary === 1) 0.62m - 5:24(8:41/m) 121/146bpm 58cal 2) 0.62m - 4:57(7:58/m) 130/152bpm 58cal 3) 0.62m - 5:04(8:09/m) 146/171bpm 71cal 4) 0.62m - 5:39(9:05/m) 142/166bpm 74cal 5) 0.62m - 5:08(8:16/m) 147/153bpm 72cal 6) 0.62m - 4:56(7:56/m) 154/164bpm 73cal 7) 0.62m - 5:06(8:12/m) 167/182bpm 83cal 8) 0.25m - 2:00(8:07/m) 170/189bpm 33cal Add a comment	3.1mi, 1:12:14 Cross-Training - Walking Split Summary === 1) 1m - 25:30(25:30/m) 102/119bpm 168cal 30/122rpm 2) 1m - 24:24(24:24/m) 106/130bpm 154cal 31/121rpm 3) 1m - 20:35(20:35/m) 111/137bpm 130cal 45/124rpm 4) 0.08m - 1:45(23:11/m) 124/136bpm 16cal 35/60rpm Add a comment 0.6mi, 5:25 Running - General Split Summary === 1) 0.59m - 5:25(9:14/m) 144/170bpm 75cal Add a comment 2.9mi, 22:02 Running - General Split Summary === 1) 0.25m - 1:34(6:14/m) 130/150bpm 19cal 2) 0.03m - 40(23:27/m) 151/158bpm 9cal 3) 0.25m - 1:34(6:16/m) 141/157bpm 21cal 4) 0.03m - 40(19:46/m) 154/160bpm 9cal 5) 0.25m - 1:31(6:04/m) 144/157bpm 21cal 6) 0.03m - 40(20:35/m) 145/148bpm 9cal 7) 0.25m - 1:32(6:08/m) 145/156bpm 22cal 8) 0.04m - 40(17:34/m) 153/159bpm 9cal 9) 0.25m - 1:29(5:56/m) 154/161bpm 22cal 10) 0.03m - 40(19:11/m) 150/154bpm 9cal 11) 0.25m - 1:32(6:08/m) 147/162bpm 22cal 12) 0.03m - 40(20:21/m) 157/166bpm 10cal 13) 0.25m - 1:28(5:52/m) 143/148bpm 20cal 14) 0.04m - 40(17:01/m) 146/151bpm 9cal 15) 0.62m - 4:59(8:01/m) 140/175bpm 60cal 16) 0.24m - 1:44(7:12/m) 146/164bpm 23cal Add a comment 1mi, 8:03 Running - General Split Summary === 1) 0.62m - 5:16(8:28/m) 125/138bpm 60cal 2) 0.35m - 2:47(7:58/m) 127/147bpm 31cal Add a comment
Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26
6.4mi, 50:23 Running - General Split Summary === 1) 0.62m - 4:45(7:39/m) 117/140bpm 48cal 2) 0.62m - 4:30(7:15/m) 136/163bpm 58cal 3) 0.62m - 4:32(7:18/m) 149/167bpm 62cal 4) 0.62m - 4:57(7:58/m) 156/172bpm 75cal 5) 0.62m - 4:39(7:29/m) 153/169bpm 69cal 6) 0.62m - 4:42(7:35/m) 144/160bpm 61cal 7) 0.62m - 4:53(7:52/m) 143/151bpm 63cal 8) 0.62m - 5:11(8:20/m) 144/160bpm 66cal 9) 0.62m - 4:55(7:55/m) 152/173bpm 70cal 10) 0.62m - 5:25(8:43/m) 150/161bpm 74cal 11) 0.21m - 1:53(8:47/m) 161/166bpm 29cal Add a comment	0mi, 20:09 Cross-Training - Other Add a comment	1.8mi, 1:09:43 Cross-Training - Walking Split Summary === 1) 1m - 35:47(35:47/m) 98/138bpm 220cal 20/121rpm 2) 0.81m - 33:56(41:42/m) 93/133bpm 168cal 20/117rpm Add a comment 9.2mi, 1:12:04 Running - General Split Summary === 1) 0.62m - 5:52(9:26/m) 137/174bpm 77cal 2) 0.62m - 4:44(7:37/m) 165/198bpm 77cal 3) 0.62m - 5:23(8:40/m) 178/198bpm 97cal 4) 0.62m - 4:50(7:47/m) 166/183bpm 77cal 5) 0.62m - 4:36(7:25/m) 145/167bpm 58cal 6) 0.62m - 4:31(7:17/m) 143/153bpm 53cal 7) 0.62m - 4:45(7:38/m) 145/154bpm 59cal 8) 0.62m - 4:43(7:35/m) 141/156bpm 51cal 9) 0.62m - 4:44(7:36/m) 141/155bpm 49cal 10) 0.62m - 4:29(7:13/m) 148/173bpm 58cal 11) 0.62m - 4:51(7:48/m) 156/176bpm 71cal 12) 0.62m - 4:52(7:49/m) 159/184bpm 73cal 13) 0.62m - 5:10(8:19/m) 153/170bpm 69cal 14) 0.62m - 5:04(8:09/m) 153/170bpm 64cal 15) 0.48m - 3:31(7:18/m) 153/164bpm 45cal Add a comment	-	8.9mi, 1:09:52 Running - General Split Summary === 1) 0.62m - 4:50(7:47/m) 134/158bpm 60cal 2) 0.62m - 4:31(7:16/m) 149/167bpm 64cal 3) 0.62m - 5:03(8:08/m) 145/165bpm 69cal 4) 0.62m - 5:11(8:21/m) 154/165bpm 77cal 5) 0.62m - 5:06(8:12/m) 154/168bpm 75cal 6) 0.62m - 4:49(7:46/m) 165/172bpm 78cal 7) 0.62m - 4:43(7:35/m) 145/166bpm 57cal 8) 0.62m - 4:19(6:57/m) 151/163bpm 61cal 9) 0.62m - 5:08(8:15/m) 151/163bpm 72cal 10) 0.62m - 4:54(7:54/m) 156/168bpm 72cal 11) 0.62m - 4:57(7:58/m) 156/163bpm 73cal 12) 0.62m - 4:47(7:42/m) 155/162bpm 69cal 13) 0.62m - 5:00(8:02/m) 155/171bpm 71cal 14) 0.62m - 4:58(7:59/m) 168/184bpm 81cal 15) 0.2m - 1:36(8:08/m) 175/183bpm 28cal Add a comment	0mi, 22:04 Cross-Training - Other Add a comment 3.4mi, 30:28 Running - General Split Summary === 1) 0.62m - 6:11(9:57/m) 123/143bpm 70cal 2) 0.62m - 5:44(9:13/m) 151/171bpm 83cal 3) 0.62m - 5:18(8:32/m) 164/194bpm 87cal 4) 0.62m - 5:37(9:02/m) 176/204bpm 100cal 5) 0.62m - 5:17(8:30/m) 180/191bpm 97cal 6) 0.29m - 2:22(8:03/m) 191/198bpm 47cal Add a comment	0.4mi, 2:57 Running - General Split Summary === 1) 0.38m - 2:57(7:41/m) 134/151bpm 38cal Add a comment 3.1mi, 19:28 Running - General Split Summary === 1) 0.62m - 3:48(6:07/m) 140/155bpm 52cal 2) 0.62m - 3:58(6:23/m) 161/172bpm 62cal 3) 0.62m - 3:51(6:11/m) 162/172bpm 61cal 4) 0.62m - 3:59(6:25/m) 165/190bpm 64cal 5) 0.62m - 3:47(6:05/m) 177/189bpm 67cal 6) 0.02m - 6(5:32/m) 176/176bpm 1cal Add a comment 0.8mi, 6:06 Running - General Split Summary === 1) 0.62m - 5:00(8:02/m) 116/132bpm 50cal 2) 0.14m - 1:07(8:14/m) 130/135bpm 13cal Add a comment

Dist	Races	PB	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
400m	5	1:02 4:09/mi							1:03	1:04	1:04	1:02
800m	4	2:23 4:48/mi							2:28			2:23
1500m	4	4:59 5:21/mi						5:13				4:59	5:12
1500m	4	4:59 5:21/mi						5:13				4:59	5:12
3000m	1	11:20 6:05/mi						11:20
5km	50	18:38 6:00/mi					21:26		19:32	21:20	21:01	18:38	19:31	19:24	18:47	19:43	19:07	19:00
8km	2	35:49 7:12/mi						35:49
5mi	9	30:06 6:01/mi					32:58	30:06	34:20
10km	77	38:40 6:13/mi	44:17	43:05	40:48	41:15	41:38	38:40	39:48	39:22	41:08	39:05	39:51	40:38	39:56	40:46	39:04	40:20
6.3mi	1	43:49 7:01/mi						43:49
7mi	5	44:39 6:23/mi						47:47				44:39	53:38			48:36	46:47
8mi	3	1:00:28 7:34/mi					1:08:22	1:00:28
10mi	22	1:05:48 6:35/mi					1:13:32	1:10:19	1:06:22	1:07:34	1:07:25	1:05:48	1:14:57	1:13:30	1:06:38	1:05:52	1:07:43	1:09:46
13.1mi	25	1:24:42 6:28/mi			1:30:02		1:30:16	1:27:56	1:26:38	1:28:53	1:33:27	1:24:42	1:35:34	1:38:48	1:25:45	1:29:08	1:26:41	1:31:55
20mi	2	2:33:14 7:40/mi									2:33:14			2:35:27
21mi	1	2:41:57 7:43/mi									2:41:57
26.2mi	7	3:18:40 7:35/mi	4:11:28		3:26:20		3:21:55		3:25:21		3:21:02				3:30:05			3:18:40

2018	Distance	Date	Result	WAVA
Sri Chinmoy 5K Series Hasty Hare 5	5km	13 Aug		0.00%
Sri Chinmoy 5K Series Flying Falcon 5	5km	6 Aug	19:49	74.44%
Ranelagh Harriers Richmond 10k	10km	17 Jun	40:20	74.49%
Dorking 10	10mi	3 Jun	1:09:46	70.58%
Brighton Marathon	26.2mi	15 Apr	3:18:40	69.06%
Bromley parkrun	5km	7 Apr	19:00	77.64%
Bromley parkrun	5km	27 Jan	19:21	76.24%
Farnborough Half Marathon	13.1mi	21 Jan	1:31:55	70.88%
Maldon Prom parkrun	5km	6 Jan	19:40	75.01%
2017	Distance	Date	Result	WAVA
Brighton 10k	10km	19 Nov	39:04	76.90%
Richmond Half Marathon	13.1mi	5 Nov	1:34:30	68.94%
Bacchus Half Marathon	13.1mi	10 Sep	1:44:00	62.65%
RunThrough Clapham Common 10k - September	10km	9 Sep	41:33	72.30%
Elmbridge 10K	10km	23 Jul	39:57	74.57%
Elmore 7	7mi	15 Jul	46:47	72.29%
Ranelagh Harriers Richmond 10k	10km	18 Jun	41:19	72.10%
Dorking 10	10mi	4 Jun	1:07:43	72.10%
BAL Division 3 5000m	5000mi	3 Jun	18:22	79.71%
Sutton 10K	10km	7 May	40:44	73.14%
Ranelagh Richmond Half Marathon	13.1mi	30 Apr	1:30:55	71.04%
Bromley parkrun	5km	15 Apr	19:20	75.73%
Upton Court parkrun	5km	11 Mar	19:36	74.70%
Malta half marathon	13.1mi	5 Mar	1:26:41	74.51%
Hackney Marshes parkrun	5km	25 Feb	19:07	76.59%
Burgess parkrun	5km	18 Feb	19:39	74.51%
Bromley parkrun	5km	11 Feb	19:56	73.45%
Lloyd parkrun, Croydon	5km	4 Feb	22:15	65.80%
Pymmes parkrun	5km	28 Jan	23:25	62.52%
Victoria Park 10km	10km	22 Jan	40:11	74.14%
Beckenham Place parkrun	5km	7 Jan	20:06	72.84%
2016	Distance	Date	Result	WAVA
Great South Run	10mi	23 Oct	1:05:52	74.13%
Bright10 - Brighton & Hove 10 mile	10mi	16 Oct	1:08:11	71.61%
Wimbledon 5K dash	5km	14 Aug	20:11	72.54%
London Triathlon (Olympic - Sunday)	1.5km/40km/10km	7 Aug	28:46 / 1:15:35 / 44:06	0.00%
Elmbridge 10K	10km	24 Jul	40:46	72.47%
Elmore 7	7mi	16 Jul	48:36	69.01%
Bromley Midsummer 10k	10km	29 Jun	42:59	68.73%
Harry Hawkes 10	10mi	26 Jun	1:08:45	70.41%
Battersea Park Self-Transcendence 5k Race	5km	6 Jun	19:43	73.70%
Dorking 10	10mi	5 Jun	1:15:36	64.03%
Sutton 10k	10km	8 May	45:53	64.39%
Brighton Half Marathon	13.1mi	28 Feb	1:29:08	71.85%
2015	Distance	Date	Result	WAVA
Brighton 10k	10km	15 Nov	40:29	72.98%
Croydon 10k	10km	18 Oct	40:43	72.56%
The Royal Borough of Kingston 10	10mi	4 Oct	1:06:38	72.65%
Croydon Switchback 5	5mi	27 Sep	34:40	68.32%
Fulham Palace parkrun	5km	19 Sep	18:47	77.36%
Surrey Bacchus Half Marathon	13.1mi	13 Sep	1:49:56	58.25%
Dulwich parkrun	5km	29 Aug	18:57	76.68%
Wimbledon Dash 5k	5km	9 Aug	19:35	73.65%
Elmbridge 10K	10km	26 Jul	40:06	73.08%
Harry Hawkes 10	10mi	19 Jul	1:12:16	66.43%
Self-Transcendence 10k Race	10km	4 Jul	39:56	73.38%
Run and Become 5k Battersea Park, London	5km	11 May	19:01	75.84%
Sutton 10k	10km	10 May	40:43	71.97%
London Marathon	26.2mi	26 Apr	3:30:05	63.65%
Bromley parkrun	5km	11 Apr	19:08	75.38%
Croydon Half Marathon	13.1mi	29 Mar	1:35:10	66.72%
Brighton Half Marathon	13.1mi	22 Feb	1:25:45	74.05%
Torremolinos Half Marathon	13.1mi	1 Feb	1:26:46	73.18%
2014	Distance	Date	Result	WAVA
Brighton 10k	10km	16 Nov	40:38	72.12%
Self Transcendence 10K	10km	4 Oct	40:56	71.59%
Croydon Switchback 5	5mi	28 Sep	35:55	65.42%
Dulwich parkrun	5km	27 Sep	19:29	74.03%
Battersea Park Self-Transcendence 10k	10km	2 Aug	41:24	70.21%
Battersea Park Self-Transcendence 5k Race	5km	28 Jul	19:24	73.79%
Elmbridge 10K	10km	20 Jul	43:43	66.49%
Battersea Park Self-Transcendence 10k	10km	12 Jul	42:47	67.94%
Battersea Park Self-Transcendence 5k Race	5km	2 Jun	19:38	72.92%
Sutton 10k	10km	11 May	43:10	67.33%
Croydon Half Marathon	13.1mi	30 Mar	1:38:48	63.73%
Surrey Spitfire 20	20mi	16 Mar	2:35:27	63.39%
Dulwich Park park run	5km	25 Jan	19:42	72.67%
Dulwich Park park run	5km	18 Jan	19:48	72.30%
Tadworth 10	10mi	5 Jan	1:13:30	64.77%
2013	Distance	Date	Result	WAVA
Dulwich Parkrun	5km	23 Nov	19:31	73.35%
Brighton 10k	10km	17 Nov	39:51	72.94%
Lexus Croydon 10K	10km	20 Oct	43:14	67.23%
Croydon Switchback 5	5mi	29 Sep	36:41	63.55%
Dulwich Parkrun	5km	28 Sep	19:39	72.86%
Bromley parkrun # 210	5km	21 Sep	20:21	70.35%
Dulwich Parkrun	5km	14 Sep	20:31	69.78%
Pride 10k	10km	17 Aug	43:53	66.23%
elmore 7	7mi	13 Jul	53:38	61.00%
Ranelagh Harriers Richmond 10k	10km	23 Jun	43:59	65.55%
Dorking 10	10mi	2 Jun	1:14:57	63.00%
SAL Braintree 1500m	1500mi	18 May	5:12	73.08%
Sutton 10k	10km	12 May	42:56	67.15%
British Athletics League 5000m	5000mi	11 May	20:07	70.64%
Ranelagh Richmond Half Marathon	13.1mi	5 May	1:35:34	65.34%
Croydon Half Marathon	13.1mi	7 Apr	1:38:33	63.36%
2012	Distance	Date	Result	WAVA
Brighton 10k	10km	18 Nov	39:05	73.77%
Great South Run	10mi	28 Oct	1:09:08	68.30%
Self Transcendence 10K	10km	4 Aug	39:43	72.01%
Elmbridge 10K	10km	22 Jul	40:00	71.50%
Elmore '7' (inc. Surrey Road League)	7mi	14 Jul	44:39	72.69%
SCVAC Hants + Surrey League 800m	800mi	9 Jul	2:23	77.14%
Self Transcendence 5k Battersea Park	5km	2 Jul	18:38	75.71%
Rosenheim League - 1500m	1500mi	25 Jun	4:59	75.68%
Ranelagh Harriers Richmond 10K	10km	24 Jun	39:19	72.74%
Dorking 10	10mi	10 Jun	1:05:48	71.17%
SCVAC T&F Championships 800m	800mi	3 Jun	2:26	75.55%
Southern Men's League Div 4e 400m	400mi	28 May	1:02	76.63%
Southern Men's League Div 4e 400m	400mi	16 May	1:05	73.10%
Rosenheim League - 1500m	1500mi	16 May	5:11	72.76%
Sutton 10K (inc. Surrey Road League)	10km	13 May	39:21	72.68%
Dulwich Parkrun	5km	5 May	18:56	74.51%
Crystal Palace parkrun	5km	21 Apr	19:38	71.86%
Crystal Palace parkrun	5km	14 Apr	19:44	71.49%
roundshaw parkrun	5km	7 Apr	19:52	71.01%
Paddock Wood Half Marathon	13.1mi	1 Apr	1:24:42	73.11%
Bushy Park Run	5km	24 Mar	19:14	73.35%
Crystal Palace Parkrun	5km	17 Mar	20:00	70.54%
Ostend to Bruges 10	10mi	4 Mar	1:10:03	66.85%
Brighton Half Marathon	13.1mi	19 Feb	1:28:54	69.66%
Ross Cycles Kenley 10k	10km	29 Jan	41:00	69.75%
Crystal Palace Parkrun	5km	21 Jan	20:24	69.16%
2011	Distance	Date	Result	WAVA
Croydon 10k	10km	16 Oct	41:08	69.53%
Streatham Common 6 mile XC champs	6mi	17 Sep	49:38	55.64%
Riddlesdown parkrun	5km	3 Sep	21:01	67.13%
London Pride Run 10k	10km	20 Aug	43:35	65.62%
Crystal Palace Parkrun	5km	11 Jun	21:57	63.81%
Beckenham Road 10k	10km	5 Jun	44:31	63.73%
SCVAC mid London division. League match 1	400mi	9 May	1:04	73.70%
London Marathon	26.2mi	17 Apr	3:21:02	64.34%
Newham London Run	10km	27 Mar	42:55	66.11%
Cranleigh 21	21mi	20 Mar	2:41:57	62.32%
Surrey Spitfire 20	20mi	13 Mar	2:33:14	62.73%
Torrevieja Half Marathon	13.1mi	27 Feb	1:33:27	65.72%
Sidcup 10	10mi	13 Feb	1:07:25	68.90%
2010	Distance	Date	Result	WAVA
Brighton 10k	10km	21 Nov	39:22	72.07%
Lloyd Park Park Run	5km	13 Nov	21:20	65.65%
Lloyd Park parkrun	5km	23 Oct	22:57	61.03%
Croydon 10K	10km	10 Oct	44:41	63.49%
Streatham Common 6 mile XC champs	6mi	2 Oct	38:02	72.03%
Ranelagh Harriers Richmond 10K	10km	20 Jun	40:37	69.31%
Beckenham Road 10K	10km	6 Jun	40:53	68.85%
Dorking 10	10mi	23 May	1:11:32	64.41%
Sutton 10K	10km	2 May	41:06	68.49%
Southern Men's League Div 4e 400m	400mi	1 May	1:04	73.18%
Thames Towpath 10	10mi	18 Apr	1:07:34	68.20%
Fleet Half Marathon	13.1mi	21 Mar	1:28:53	68.54%
Wimbledon Audi 10k	10km	14 Mar	41:30	67.83%
Sussex Beacon Half Marathon	13.1mi	21 Feb	1:31:21	66.69%
2009	Distance	Date	Result	WAVA
Brighton 10k	10km	15 Nov	39:48	70.73%
Croydon 10k	10km	18 Oct	40:20	69.79%
Switchback 5	5mi	27 Sep	34:20	65.82%
Roundshaw Downs parkrun	5km	19 Sep	20:32	67.72%
Chestnut Tree House 10k Coastal Run	10km	13 Sep	40:32	69.45%
Richmond Parkrun	5km	22 Aug	20:11	68.89%
London Pride Run 10k	10km	15 Aug	41:16	68.21%
Belgrave Bolt 5k	5km	8 Aug	20:01	68.97%
Elmbridge 10K	10km	26 Jul	40:48	68.45%
Richmond parkrun	5km	25 Jul	21:09	65.28%
Self Transcendence 5k	5km	29 Jun	19:50	69.61%
Dysart Dash	10km	28 Jun	40:47	68.48%
WEALD OF KENT 10M	10mi	21 Jun	1:06:22	68.88%
Vets T&F - 800m	800mi	10 Jun	2:28	72.52%
Keep your eye on the ball 5k	5km	6 Jun	19:32	70.68%
Self Transcendence 5k	5km	1 Jun	19:50	69.61%
Dorking 10	10mi	31 May	1:09:23	65.89%
Rosenheim League - 800m	800mi	27 May	2:32	70.62%
Southern Men's League Div 4e 400m	400mi	16 May	1:03	73.82%
Sutton 10k	10km	3 May	41:51	66.74%
London Marathon	26.2mi	26 Apr	3:25:21	61.99%
Paddock Wood Half Marathon	13.1mi	5 Apr	1:29:17	67.71%
Sussex Beacon Half Marathon	13.1mi	22 Feb	1:26:38	69.78%
Barretts Canterbury 10	10mi	25 Jan	1:08:07	67.11%
Men's Surrey League XC - Lightwater	5mi	10 Jan	35:44	62.76%
Tadworth 10	10mi	4 Jan	1:10:17	65.04%
Surrey County XC Championships (Men)	12km	3 Jan	55:59	60.29%
2008	Distance	Date	Result	WAVA
The Grim Challenge	8mi	6 Dec	1:05:10	55.57%
Brighton 10k	10km	16 Nov	38:40	72.23%
Tidworth 10K	10km	2 Nov	41:06	67.95%
Croydon 10k	10km	19 Oct	40:52	68.34%
Men's Surrey League XC - Nork Park	5mi	11 Oct	30:06	74.50%
Dulwich 10k	10km	5 Oct	41:06	67.95%
Chestnut Tree House 10K South Coast Run	10km	7 Sep	40:24	69.13%
London Pride Run	10km	16 Aug	41:13	67.76%
Rosenheim League - 1500m	1500mi	23 Jul	5:13	70.14%
BUPA Great Capital Run	10km	20 Jul	41:19	67.08%
Elmore 7	7mi	19 Jul	47:47	65.81%
Dysart Dash 10K	10km	29 Jun	40:57	67.68%
National Counties Building Society Epsom 10K	10km	15 Jun	41:44	66.41%
Dorking 10	10mi	1 Jun	1:10:19	64.54%
Hillcrest 8K	8km	18 May	35:49	61.78%
Goodall Trophy (club handicap)	5mi	14 May	34:22	64.76%
Rosenheim League - 3000m	3000mi	7 May	11:20	68.46%
Rosenheim League - 1500m	1500mi	7 May	5:13	70.14%
Sutton 10K	10km	4 May	42:55	64.58%
Eastleigh 10k	10km	16 Mar	40:48	67.93%
Wokingham Half Marathon	13.1mi	10 Feb	1:27:56	68.27%
Epsom Oddballs Perch 6.25	6.25mi	27 Jan	43:49	63.62%
Surrey XC League - Lloyd Park	8mi	12 Jan	1:00:28	59.44%
2007	Distance	Date	Result	WAVA
Grim 8	8mi	1 Dec	1:08:22	52.57%
Brighton 10k	10km	18 Nov	41:38	66.57%
East Surrey League XC	8km	27 Oct	37:20	59.27%
Cancer Research UK 10k - Hampton Court Palace	10km	30 Sep	41:47	66.33%
Switchback 5	5mi	23 Sep	34:25	64.67%
Starfish 10K Breakfast Run and Picnic	10km	16 Sep	43:19	63.98%
Keep Your Eye on the Ball 5k	5km	3 Jun	21:26	63.51%
Goodall Trophy (club handicap)	5mi	16 May	32:58	67.01%
London Marathon	26.2mi	22 Apr	3:21:55	62.24%
Silverstone Half Marathon	13.1mi	18 Mar	1:30:19	66.07%
Wokingham Half Marathon	13.1mi	11 Feb	1:30:16	66.11%
Tadworth 10	10mi	7 Jan	1:13:32	61.32%
2006	Distance	Date	Result	WAVA
Croydon 10K	10km	22 Oct	41:15	66.72%
Wimbledon 10k	10km	1 Oct	41:49	65.81%
Clapham Common 10K Series	10km	10 Sep	43:10	63.75%
Clapham Common 10K Series	10km	23 Jul	42:10	64.86%
BUPA Capital FM 10k	10km	11 Jun	44:38	61.27%
Sutton 10k	10km	7 May	42:21	64.58%
Croydon 10k	10km	9 Apr	43:56	62.25%
Surrey Cross Country Championships	12km	6 Jan		0.00%
2005	Distance	Date	Result	WAVA
Croydon 10K	10km	16 Oct	40:48	67.03%
Chestnut Tree House South Coast 10k	10km	10 Sep	45:51	59.65%
London Marathon	26.2mi	17 Apr	3:26:20	60.30%
adidas Milton Keynes Half-Marathon	13.1mi	20 Mar	1:33:48	62.99%
Wokingham Half Marathon	13.1mi	13 Feb	1:30:02	65.62%
2004	Distance	Date	Result	WAVA
London Pride run 10k	10km	21 Aug	43:05	63.14%
Capital Radio Feetbeat,	10km	23 May	44:05	61.41%
Croydon 10K	10km	4 Apr	43:22	62.42%
2003	Distance	Date	Result	WAVA
Bupa Feetbeat, London	10km	18 May	44:17	60.89%
London Marathon	26.2mi	13 Apr	4:11:28	49.14%
Croydon 10K	10km	6 Apr	44:53	60.08%

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