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Shortcut Cam M45

About

Race Times

All Races

Mileage

Training

Blog

Southern Navigators

Races
130
Miles
12619
Miles
68
Miles
7791
WAVA
71.48%
Mile
6:10
5k
19:50
5M
36:46
10k
42:40
Half
1:31:21
20M
2:40:58
Mara
3:21:07

About Me

Garmin; where every download is a drama.
A watched Garmin never downloads.
On swimming: Your warm-up is my workout.
If it ain't raining it ain't training.

Race Standard

Tunny (66)

Current Status

Marathon job done

Planned Races

04 Jul 18	Yateley 10K Series - Race 2
28 Jul 18	Big Fetch Mile - Woking
28 Apr 19	London Marathon

Groups

This user is a member of 1500 miles in 2015, 1500 miles in 2016, Conquercise Game, Fetch 1 Mile Challenge - London, Fetch Orienteers, FetchPoint Game, Garmin Forerunners, GPS Users, Guinness Lovers, Mountain Marathoners, New Fetch Game, NoMansLand (20-25min) 5k runners, Project Joker, Run The Sum 2018, Sub 3:15 Marathon, Sub-20 5k, Swimmers, UTMOST, VMLM Fetchpoint 2017-Runners

2018 Targets

RUN
1500

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
1mi	SN Hawley mile1mi	6:10	6:10	66.12	1								6:10
5km	Serpentine Last Friday of the Month 5K5km	19:50	6:23	71.48	37	20:46	20:26	22:16	20:55	20:31	21:38	20:17	19:50	20:06	20:55
4.9mi	MABAC Wimbledon Common4.9mi	37:51	7:43	59.75	1						37:51
5mi	MABAC Wimbledon Common5mi	36:46	7:21	62.30	6				41:21	36:46	43:39
5.4mi	Elstead Marathon (5.4 miles)5.4mi	44:49	8:18	55.61	1						44:49
6.1mi	MABAC Farley Heath 6.16.1mi	48:23	7:56	58.96	1						48:23
10km	CSAA 10K10km	42:40	6:52	69.16	23	43:31	42:55	45:39	43:34	43:36	44:03	43:46	42:40	43:54
7.5mi	Box Hill Fell Race7.5mi	1:26:07	11:29	41.29	1							1:26:07
8mi	MABAC Windsor8mi	57:06	7:08	65.41	4	1:10:18				57:06
13.1mi	Fleet Half Marathon13.1mi	1:31:21	6:58	70.29	18	1:42:21	1:34:35	1:45:39	1:39:08	1:34:17	1:55:29	1:38:51	1:31:21	1:32:32	1:38:36
30km	Surrey Hills Races & Trail Challenge30km	2:56:18	9:27	53.15	5					3:15:38	3:07:13	2:59:26	3:07:14	2:56:18
20mi	Spring Spitfire 2020mi	2:40:58	8:03	60.42	6		2:46:44			2:40:58		3:26:25	3:53:45	3:45:14
21mi	Cranleigh 2121mi	2:49:37	8:05	60.21	2		2:55:46			2:49:37
26.2mi	Greater Manchester Marathon26.2mi	3:21:07	7:41	67.53	10	3:44:32	3:22:16			3:23:59		3:25:57	3:43:38	3:27:17	3:21:07
42.2km	The Great Clarendon Marathon42.2km	3:45:20	8:36	59.80	1								3:45:20
26.6mi	Lairig Ghru Race26.6mi	4:19:24	9:45	52.70	4						4:45:05	4:42:43	4:48:45	4:19:24
30mi	Punchbowl Marathon30mi	5:24:00	10:48	46.77	2							5:24:00			5:45:40

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	183	153	182	85	124	52	0	0	0	0	0	0	778
2018	40	51	52	42	68	107	0	0	0	0	0	0	360
2017	167	169	187	153	96	118	101	107	116	134	107	146	1601
2017	44	26	51	40	91	49	70	36	69	50	54	47	628
2017	0	0	0	0.2	0	0	0	0	0.2	0	0	0	0.4
2016	120	90	107	123	152	113	75	127	168	143	103	132	1451
2016	89	77	147	90	68	41	71	88	89	32	57	41	888
2016	0	0	0	0	0	0	1.4	0	0	0	0	0	1.4
2015	141	126	181	157	121	139	104	131	138	124	94	114	1572
2015	0	9	0	0	9	4	58	35	31	39	13	57	254
2015	0	0.9	0	0	0	0	0	0	0	0	0	0	0.9
2014	48	77	126	96	172	126	76	76	91	92	114	105	1200
2014	179	61	96	53	18	4	60	115	62	57	38	0	743
2014	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
2013	185	174	209	114	86	151	153	145	18	23	40	28	1325
2013	33	97	82	77	65	45	69	38	314	267	71	149	1306
2013	0	0.3	0	0	0.6	0	0	0.2	0	0	0	0	1.2
2012	59	85	86	64	94	94	98	116	75	96	96	155	1119
2012	106	77	102	174	120	113	111	71	275	174	121	81	1524
2012	3.8	2.9	3.1	5	2.6	2	2.9	0.5	0	0	0	0	22.7
2011	5	0	6	20	45	44	42	64	70	81	78	98	551
2011	147	127	150	145	213	179	202	129	152	49	49	17	1559
2011	0.4	2.1	3	3	5.1	4.3	3.9	2.5	5.6	3	5.2	2.7	40.7
2010	146	150	182	116	110	115	37	0	0	0	1	0	858
2010	4	14	5	5	48	28	24	51	35	54	101	85	453
2010	0	0	0	0	0	0	0	0	0	0	0	0.2	0.2
2009	118	89	153	162	187	89	130	130	175	126	85	105	1548
2009	0	0	0	0	0	11	0	0	0	0	42	21	73
2009	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
2008	6	0	0	0	0	41	71	94	115	115	98	76	616

Sun 27th May May 27	Mon 28th May May 28	Tue 29th May May 29	Wed 30th May May 30	Thu 31st May May 31	Fri 1st Jun Jun 1	Sat 2nd Jun Jun 2
3.8m, 32:00 Running - General R3 === 1) 0.31m - 2:54(9:20/m) 37cal 6.43/7.8mph 2) 0.31m - 2:39(8:31/m) 42cal 7.05/8.77mph 3) 0.31m - 2:42(8:41/m) 40cal 6.91/7.72mph 4) 0.31m - 2:55(9:24/m) 41cal 6.39/7.47mph 5) 0.31m - 3:03(9:49/m) 41cal 6.11/10.48mph 6) 0.31m - 3:11(10:16/m) 43cal 5.84/8.88mph 7) 0.31m - 3:21(10:48/m) 44cal 5.56/8.49mph 8) 0.31m - 3:42(11:54/m) 42cal 5.04/9.62mph 9) 0.31m - 3:22(10:51/m) 43cal 5.53/9.84mph 10) 0.31m - 2:38(8:30/m) 42cal 7.06/8.95mph 11) 0.18m - 1:33(8:46/m) 22cal 6.84/8.01mph Add a comment	15m, 58:04 Cycling - Road Biking Pirbright === 1) 5m - 19:45(3:57/m) 116/138bpm 177cal 15.2/26.24mph 2) 5m - 17:17(3:27/m) 125/140bpm 168cal 17.36/25.79mph 3) 5m - 21:02(4:12/m) 126/157bpm 180cal 14.27/29.73mph 4) 0m - 2(6:36/m) 106/106bpm 9.09/6.4mph Add a comment	3.9m, 36:51 Running - General Nth Camp bh === 1) 0.31m - 3:01(9:41/m) 40cal 6.19/8.56mph 2) 0.31m - 2:58(9:34/m) 39cal 6.27/7.09mph 3) 0.31m - 2:54(9:21/m) 41cal 6.42/7.76mph 4) 0.31m - 3:06(9:58/m) 39cal 6.02/6.77mph 5) 0.31m - 2:56(9:27/m) 41cal 6.36/8.01mph 6) 0.31m - 2:54(9:21/m) 41cal 6.42/7.43mph 7) 0.31m - 2:56(9:26/m) 40cal 6.36/6.97mph 8) 0.31m - 3:05(9:55/m) 41cal 6.05/7.1mph 9) 0.31m - 3:01(9:44/m) 40cal 6.16/7.19mph 10) 0.31m - 2:56(9:28/m) 41cal 6.34/8.17mph 11) 0.31m - 2:58(9:32/m) 40cal 6.29/7.24mph 12) 0.31m - 2:56(9:27/m) 38cal 6.35/7.44mph 13) 0.13m - 1:09(9:05/m) 15cal 6.61/7.28mph Add a comment 0m, 45:00 Cross-Training - Body Pump Bp104-4 Add a comment 2.9m, 18:00 Cycling - Mountain Biking Add a comment	0.1m, 1:20 Running - Warm Up === 1) 0.12m - 1:20(11:15/m) 115/121bpm 12cal 5.34/7.24mph Add a comment 8.4m, 1:42:49 Running - Orienteering MLS comedy O @ Bordon Head wasn't in it. Sore back & PF. Binned after 15. 37 mins to do 2km, 3rd control === 1) 0.31m - 3:20(10:43/m) 123/142bpm 33cal 5.6/8.74mph 2) 0.31m - 4:58(15:58/m) 136/143bpm 60cal 3.76/11.05mph 3) 0.31m - 4:15(13:39/m) 132/140bpm 49cal 4.39/8.2mph 4) 0.31m - 3:19(10:39/m) 128/139bpm 34cal 5.63/7.61mph 5) 0.31m - 3:05(9:55/m) 138/141bpm 38cal 6.05/8.21mph 6) 0.31m - 2:54(9:21/m) 140/143bpm 36cal 6.41/7.8mph 7) 0.31m - 2:47(8:56/m) 142/148bpm 34cal 6.71/8.07mph 8) 0.31m - 5:36(18:02/m) 131/145bpm 55cal 3.33/6.23mph 9) 0.31m - 5:27(17:34/m) 126/137bpm 46cal 3.42/6.42mph 10) 0.31m - 3:32(11:21/m) 133/149bpm 35cal 5.29/7.31mph 11) 0.31m - 3:21(10:47/m) 137/144bpm 39cal 5.56/8.2mph 12) 0.31m - 3:41(11:51/m) 141/150bpm 43cal 5.06/7.88mph 13) 0.31m - 4:50(15:34/m) 129/146bpm 42cal 3.86/7.18mph 14) 0.31m - 3:31(11:18/m) 143/151bpm 43cal 5.31/7.51mph 15) 0.31m - 3:21(10:48/m) 140/146bpm 39cal 5.55/7.63mph 16) 0.31m - 4:07(13:14/m) 141/146bpm 49cal 4.53/7.58mph 17) 0.31m - 3:34(11:30/m) 145/149bpm 44cal 5.21/7.38mph 18) 0.31m - 3:07(10:02/m) 146/150bpm 39cal 5.98/7.45mph 19) 0.31m - 3:16(10:32/m) 142/148bpm 39cal 5.7/7.66mph 20) 0.31m - 4:13(13:36/m) 134/147bpm 35cal 4.41/7.34mph 21) 0.31m - 3:24(10:56/m) 137/148bpm 33cal 5.49/7.56mph 22) 0.31m - 3:34(11:28/m) 144/151bpm 43cal 5.23/7.02mph 23) 0.31m - 4:25(14:14/m) 134/148bpm 33cal 4.21/7.03mph 24) 0.31m - 4:54(15:47/m) 123/137bpm 19cal 3.8/7.15mph 25) 0.31m - 4:05(13:08/m) 125/135bpm 18cal 4.57/7.63mph 26) 0.31m - 2:58(9:33/m) 132/138bpm 22cal 6.29/7.5mph 27) 0.29m - 3:16(11:22/m) 131/138bpm 23cal 5.28/6.74mph Add a comment 1.8m, 27:29 Running - Orienteering Horsell O trg 1 === 1) 0.31m - 2:40(8:35/m) 38cal 6.99/9.29mph 2) 0.31m - 5:53(18:57/m) 46cal 3.17/7.09mph 3) 0.31m - 3:44(12:00/m) 39cal 5/8.02mph 4) 0.31m - 5:04(16:19/m) 37cal 3.68/8.1mph 5) 0.31m - 5:19(17:08/m) 37cal 3.5/6.81mph 6) 0.25m - 4:48(19:24/m) 35cal 3.09/7.28mph Add a comment 1.3m, 16:24 Running - Orienteering Horesell 2 === 1) 0.31m - 3:31(11:19/m) 36cal 5.31/7.69mph 2) 0.31m - 3:46(12:08/m) 40cal 4.94/9.1mph 3) 0.31m - 4:14(13:37/m) 43cal 4.41/8.84mph 4) 0.31m - 4:38(14:56/m) 42cal 4.02/8.62mph 5) 0.03m - 15(7:13/m) 4cal 8.31/8.49mph Add a comment 0.7m, 7:47 Running - Orienteering Horsell O White 600m course. managed to even fuck this one up. === 1) 0.31m - 2:55(9:24/m) 39cal 6.38/9.48mph 2) 0.31m - 3:50(12:21/m) 38cal 4.86/7.41mph 3) 0.05m - 1:02(20:27/m) 14cal 2.93/7.66mph Add a comment	-	-	-
Sun 3rd Jun Jun 3	Mon 4th Jun Jun 4	Tue 5th Jun Jun 5	Wed 6th Jun Jun 6	Thu 7th Jun Jun 7	Fri 8th Jun Jun 8	Sat 9th Jun Jun 9
-	-	-	15.4m, 1:24:00 Cycling - Commuting X7 Add a comment	6.1m, 33:42 Cycling - Mountain Biking === 1) 5m - 27:58(5:36/m) 225cal 10.72/18.01mph 2) 1.12m - 5:43(5:07/m) 52cal 11.74/16.49mph Add a comment 0m, 30:00 Cross-Training - CXWorx Cx30-6 Add a comment	4.1m, 22:18 Cycling - Mountain Biking === 1) 4.14m - 22:18(5:23/m) 205cal 11.15/16.64mph Add a comment 4m, 34:17 Running - General M4 === 1) 0.31m - 2:50(9:06/m) 38cal 6.59/9.52mph 2) 0.31m - 2:51(9:11/m) 41cal 6.53/7.76mph 3) 0.31m - 2:47(8:59/m) 41cal 6.68/8.73mph 4) 0.31m - 2:40(8:35/m) 42cal 6.99/8.72mph 5) 0.31m - 2:42(8:41/m) 40cal 6.91/8.86mph 6) 0.31m - 2:37(8:26/m) 41cal 7.12/8.14mph 7) 0.31m - 2:44(8:47/m) 40cal 6.83/8.27mph 8) 0.31m - 3:03(9:48/m) 41cal 6.13/7.64mph 9) 0.31m - 3:45(12:04/m) 50cal 4.97/10.66mph 10) 0.31m - 2:54(9:20/m) 50cal 6.43/11.45mph 11) 0.31m - 2:55(9:22/m) 42cal 6.4/10.06mph 12) 0.29m - 2:30(8:37/m) 36cal 6.96/7.68mph Add a comment 0m, 30:00 Cross-Training - CXWorx Cx30-7 Add a comment	5.3m, 57:07 Running - Cross Country Brutal, Hawley === 1) 0.31m - 2:53(9:17/m) 39cal 6.46/8.42mph 2) 0.31m - 2:56(9:25/m) 40cal 6.37/7.18mph 3) 0.31m - 3:05(9:57/m) 41cal 6.04/8.12mph 4) 0.31m - 3:09(10:09/m) 39cal 5.91/8.22mph 5) 0.31m - 3:08(10:06/m) 40cal 5.94/7.4mph 6) 0.31m - 4:23(14:07/m) 32cal 4.25/7.52mph 7) 0.31m - 4:12(13:32/m) 37cal 4.44/7.54mph 8) 0.31m - 3:55(12:38/m) 35cal 4.75/7.49mph 9) 0.31m - 4:42(15:07/m) 36cal 3.97/8.18mph 10) 0.31m - 2:58(9:32/m) 41cal 6.29/7.74mph 11) 0.31m - 2:53(9:17/m) 40cal 6.46/11.23mph 12) 0.31m - 3:27(11:06/m) 38cal 5.4/9.74mph 13) 0.31m - 2:49(9:03/m) 41cal 6.63/8.42mph 14) 0.31m - 3:20(10:43/m) 44cal 5.6/10.13mph 15) 0.31m - 2:40(8:34/m) 41cal 7/10.06mph 16) 0.31m - 2:34(8:17/m) 40cal 7.25/8.44mph 17) 0.29m - 4:03(13:49/m) 43cal 4.34/8.18mph Add a comment
Sun 10th Jun Jun 10	Mon 11th Jun Jun 11	Tue 12th Jun Jun 12	Wed 13th Jun Jun 13	Thu 14th Jun Jun 14	Fri 15th Jun Jun 15	Sat 16th Jun Jun 16
13.4m, 51:05 Cycling - Road Biking Pirbright === 1) 5m - 19:27(3:53/m) 120/146bpm 184cal 15.43/26.93mph 2) 5m - 18:05(3:37/m) 132/146bpm 194cal 16.58/23.69mph 3) 3.41m - 13:33(3:58/m) 133/159bpm 123cal 15.09/34.16mph Add a comment	0m, 30:00 Cross-Training - CXWorx Cx30-8 Add a comment 13m, 45:00 Cycling - Spinning Sam Add a comment 7.7m, 42:15 Cycling - Mountain Biking Gym QP === 1) 1m - 4:53(4:53/m) 2) 1m - 1:43:23(1:43:23/m) 3) 1m - 5:44(5:44/m) 4) 1m - 5:23(5:23/m) 5) 1m - 6:28(6:28/m) 6) 1m - 5:53(5:53/m) 7) 1m - 5:01(5:01/m) 8) 0.66m - 3:30(5:20/m) Add a comment	2.4m, 11:36 Cycling - Mountain Biking BH 1) 2.39m - 11:36(4:52/m) 122cal 12.34/16.35mph Add a comment	6.2m, 1:25:10 Running - Orienteering MLSS Perham Down Blue, 6.9km, 160m; 12:20m/m Really tough: heat, vegetation and ascent === 1) 0.31m - 4:20(13:58/m) 37cal 4.29/7.84mph 2) 0.31m - 3:22(10:49/m) 37cal 5.54/8.59mph 3) 0.31m - 4:54(15:45/m) 28cal 3.81/6.01mph 4) 0.31m - 3:55(12:38/m) 37cal 4.75/7.97mph 5) 0.31m - 4:02(12:58/m) 37cal 4.63/7.57mph 6) 0.31m - 3:56(12:39/m) 40cal 4.74/7.29mph 7) 0.31m - 3:45(12:03/m) 40cal 4.98/8.15mph 8) 0.31m - 3:53(12:30/m) 40cal 4.8/8.12mph 9) 0.31m - 5:04(16:20/m) 32cal 3.67/6.06mph 10) 0.31m - 3:47(12:11/m) 38cal 4.92/7.53mph 11) 0.31m - 4:46(15:21/m) 34cal 3.91/6.77mph 12) 0.31m - 4:17(13:48/m) 36cal 4.35/7.34mph 13) 0.31m - 3:46(12:08/m) 37cal 4.95/7.15mph 14) 0.31m - 4:02(12:59/m) 35cal 4.62/7.04mph 15) 0.31m - 6:21(20:28/m) 37cal 2.93/6.58mph 16) 0.31m - 4:52(15:40/m) 33cal 3.83/7.38mph 17) 0.31m - 5:00(16:05/m) 32cal 3.73/7.53mph 18) 0.31m - 4:43(15:12/m) 37cal 3.95/8.12mph 19) 0.31m - 3:12(10:19/m) 39cal 5.82/7.51mph 20) 0.28m - 3:12(11:17/m) 33cal 5.32/7.86mph Add a comment 3.9m, 20:00 Cycling - Mountain Biking Gym Add a comment 0m, 30:00 Cross-Training - CXWorx Cx30-9 Add a comment	20km, 45:00 Cycling - Spinning Add a comment 4.1m, 36:46 Running - General QP4 === 1) 0.31m - 2:59(9:35/m) 38cal 6.27/7.24mph 2) 0.31m - 2:51(9:10/m) 41cal 6.55/7.74mph 3) 0.31m - 2:44(8:48/m) 40cal 6.82/7.61mph 4) 0.31m - 2:48(9:00/m) 40cal 6.67/7.31mph 5) 0.31m - 2:55(9:23/m) 40cal 6.4/7.03mph 6) 0.31m - 2:40(8:36/m) 41cal 6.98/7.99mph 7) 0.31m - 2:50(9:08/m) 40cal 6.57/7.26mph 8) 0.31m - 2:47(8:58/m) 40cal 6.69/7.52mph 9) 0.31m - 2:47(8:57/m) 41cal 6.7/7.92mph 10) 0.31m - 2:43(8:46/m) 40cal 6.85/7.8mph 11) 0.31m - 2:42(8:41/m) 38cal 6.91/7.77mph 12) 0.31m - 2:42(8:42/m) 40cal 6.89/7.82mph 13) 0.31m - 2:37(8:26/m) 40cal 7.11/7.93mph 14) 0.08m - 41(8:36/m) 10cal 6.98/7.68mph Add a comment	3m, 17:15 Cycling - Mountain Biking === 1) 1.38m - 8:02(5:50/m) 59cal 10.29/17.94mph Add a comment 4m, 36:05 Running - General M4 === 1) 0.31m - 2:54(9:21/m) 38cal 6.42/8.52mph 2) 0.31m - 2:49(9:03/m) 40cal 6.63/8.49mph 3) 0.31m - 2:58(9:33/m) 41cal 6.28/8.15mph 4) 0.31m - 2:46(8:55/m) 40cal 6.73/8.57mph 5) 0.31m - 2:49(9:05/m) 41cal 6.6/9.48mph 6) 0.31m - 3:00(9:41/m) 40cal 6.2/7.47mph 7) 0.31m - 2:51(9:09/m) 40cal 6.55/7.65mph 8) 0.31m - 2:53(9:17/m) 41cal 6.46/9.56mph 9) 0.31m - 2:48(9:01/m) 41cal 6.65/8.79mph 10) 0.31m - 3:15(10:29/m) 39cal 5.72/8.16mph 11) 0.31m - 3:28(11:09/m) 42cal 5.38/8.51mph 12) 0.31m - 3:00(9:38/m) 41cal 6.23/8.68mph 13) 0.07m - 33(8:19/m) 8cal 7.21/7.79mph Add a comment 0m, 30:00 Cross-Training - CXWorx Cx30-10 Add a comment	1.4m, 13:00 Running - Warm Up === 1) 0.31m - 3:04(9:52/m) 116/129bpm 26cal 6.08/7.57mph 2) 0.31m - 2:55(9:23/m) 127/131bpm 29cal 6.4/7.93mph 3) 0.31m - 3:00(9:39/m) 129/132bpm 33cal 6.22/7.83mph 4) 0.31m - 2:44(8:47/m) 124/127bpm 26cal 6.84/7.95mph 5) 0.14m - 1:17(9:08/m) 127/129bpm 11cal 6.57/8.74mph Add a comment 5km, 23:34 Running - Marathon Pace Rushmoor parkrun === 1) 0.31m - 2:24(7:43/m) 126/138bpm 23cal 7.78/8.88mph 2) 0.31m - 2:27(7:54/m) 138/140bpm 27cal 7.59/9.03mph 3) 0.31m - 2:30(8:02/m) 140/142bpm 29cal 7.47/9.15mph 4) 0.31m - 2:42(8:43/m) 141/144bpm 33cal 6.89/8.51mph 5) 0.31m - 2:19(7:27/m) 144/146bpm 28cal 8.06/8.74mph 6) 0.31m - 2:24(7:42/m) 145/150bpm 30cal 7.79/8.52mph 7) 0.31m - 2:23(7:40/m) 149/151bpm 30cal 7.82/8.61mph 8) 0.31m - 2:25(7:46/m) 152/156bpm 28cal 7.73/9.59mph 9) 0.31m - 2:19(7:28/m) 152/154bpm 24cal 8.04/10.45mph 10) 0.25m - 1:41(6:39/m) 155/158bpm 23cal 9.01/9.66mph Add a comment 2.4m, 21:30 Running - Warm Down === 1) 0.31m - 2:52(9:14/m) 126/135bpm 29cal 6.5/8.32mph 2) 0.31m - 2:40(8:35/m) 134/137bpm 31cal 6.99/8mph 3) 0.31m - 2:52(9:13/m) 129/131bpm 32cal 6.52/8.15mph 4) 0.31m - 2:50(9:06/m) 131/133bpm 33cal 6.59/7.43mph 5) 0.31m - 2:47(8:59/m) 131/134bpm 28cal 6.68/7.67mph 6) 0.31m - 2:46(8:54/m) 127/134bpm 21cal 6.74/7.55mph 7) 0.31m - 2:50(9:07/m) 129/131bpm 28cal 6.59/7.36mph 8) 0.21m - 1:54(9:10/m) 131/133bpm 17cal 6.55/7.22mph Add a comment
Sun 17th Jun Jun 17	Mon 18th Jun Jun 18	Tue 19th Jun Jun 19	Wed 20th Jun Jun 20	Thu 21st Jun Jun 21	Fri 22nd Jun Jun 22	Sat 23rd Jun Jun 23
0.9m, 7:37 Running - Warm Up === 1) 0.31m - 2:55(9:23/m) 107/122bpm 22cal 6.39/7.54mph 2) 0.31m - 2:40(8:36/m) 131/140bpm 31cal 6.98/8.02mph 3) 0.23m - 2:02(8:40/m) 126/134bpm 24cal 6.92/8.65mph Add a comment 5.9m, 54:00 Running - Orienteering BKO Great Hollands, 7.1km === 1) 0.31m - 2:56(9:27/m) 133/146bpm 35cal 6.35/8.03mph 2) 0.31m - 2:37(8:26/m) 151/156bpm 37cal 7.12/8.32mph 3) 0.31m - 2:45(8:53/m) 150/157bpm 39cal 6.76/8.63mph 4) 0.31m - 2:54(9:21/m) 151/156bpm 41cal 6.42/9.07mph 5) 0.31m - 2:57(9:30/m) 147/153bpm 41cal 6.31/8.23mph 6) 0.31m - 2:48(8:59/m) 150/153bpm 39cal 6.67/7.98mph 7) 0.31m - 2:28(7:56/m) 155/158bpm 36cal 7.56/9.24mph 8) 0.31m - 2:43(8:43/m) 155/159bpm 39cal 6.88/9.41mph 9) 0.31m - 2:43(8:44/m) 153/156bpm 38cal 6.87/8.31mph 10) 0.31m - 2:34(8:16/m) 157/162bpm 38cal 7.25/8.93mph 11) 0.31m - 2:57(9:31/m) 154/163bpm 43cal 6.31/7.57mph 12) 0.31m - 2:44(8:49/m) 153/156bpm 39cal 6.81/8.3mph 13) 0.31m - 2:57(9:31/m) 156/160bpm 43cal 6.31/9.57mph 14) 0.31m - 3:05(9:56/m) 153/158bpm 44cal 6.04/8.24mph 15) 0.31m - 2:56(9:26/m) 151/153bpm 41cal 6.36/8.62mph 16) 0.31m - 2:52(9:14/m) 154/157bpm 41cal 6.5/8.02mph 17) 0.31m - 2:57(9:28/m) 155/160bpm 43cal 6.33/9.17mph 18) 0.31m - 2:54(9:21/m) 156/161bpm 42cal 6.42/9.16mph 19) 0.31m - 3:12(10:17/m) 153/160bpm 45cal 5.84/9.67mph Add a comment	3.4m, 18:00 Cycling - Mountain Biking 1) 1.97m - 11:11(5:40/m) 91cal 10.58/19.06mph Add a comment 18.2km, 45:00 Cycling - Spinning Sam Add a comment 0m, 30:00 Cross-Training - CXWorx Cx30-11 Add a comment	5.9m, 28:35 Cycling - Mountain Biking AHC === 1) 5m - 24:23(4:53/m) 250cal 12.31/20.07mph 2) 0.86m - 4:13(4:52/m) 36cal 12.31/17.56mph Add a comment 4.5m, 40:08 Running - General M4+ === 1) 0.31m - 2:50(9:06/m) 38cal 6.6/8.96mph 2) 0.31m - 2:57(9:29/m) 40cal 6.33/8.45mph 3) 0.31m - 2:51(9:10/m) 41cal 6.55/8.58mph 4) 0.31m - 3:02(9:47/m) 40cal 6.14/9.23mph 5) 0.31m - 2:47(8:58/m) 41cal 6.69/10.05mph 6) 0.31m - 2:58(9:32/m) 40cal 6.29/9.05mph 7) 0.31m - 2:52(9:14/m) 41cal 6.5/7.77mph 8) 0.31m - 2:43(8:45/m) 41cal 6.85/8.95mph 9) 0.31m - 2:46(8:53/m) 40cal 6.75/7.81mph 10) 0.31m - 3:19(10:40/m) 42cal 5.63/9.19mph 11) 0.31m - 2:51(9:12/m) 41cal 6.53/8.22mph 12) 0.31m - 3:04(9:52/m) 42cal 6.08/7.92mph 13) 0.31m - 2:57(9:30/m) 42cal 6.31/10.3mph 14) 0.19m - 2:11(11:19/m) 26cal 5.31/11.33mph Add a comment	3m, 15:43 Cycling - Mountain Biking === 1) 2.83m - 15:43(5:33/m) 126cal 10.81/19.46mph Add a comment 0.7m, 6:17 Running - Warm Up === 1) 0.31m - 2:58(9:34/m) 119/137bpm 27cal 6.27/7.25mph 2) 0.31m - 3:00(9:39/m) 141/158bpm 27cal 6.21/8.26mph 3) 0.03m - 19(11:28/m) 123/124bpm 1cal 5.23/5.98mph Add a comment 6.5m, 1:17:15 Running - Orienteering MLSS Alice Holt Blue, 7.6km === V humid 1) 0.31m - 2:59(9:37/m) 128/141bpm 32cal 6.24/7.81mph 2) 0.31m - 5:10(16:38/m) 137/153bpm 64cal 3.61/9.14mph 3) 0.31m - 3:34(11:28/m) 154/157bpm 49cal 5.23/7.38mph 4) 0.31m - 4:05(13:10/m) 144/150bpm 53cal 4.56/8.32mph 5) 0.31m - 3:50(12:19/m) 144/154bpm 49cal 4.87/7.89mph 6) 0.31m - 4:57(15:55/m) 145/151bpm 64cal 3.77/7.61mph 7) 0.31m - 4:33(14:39/m) 149/156bpm 61cal 4.1/7.01mph 8) 0.31m - 3:40(11:47/m) 143/150bpm 46cal 5.09/7.52mph 9) 0.31m - 4:46(15:21/m) 149/156bpm 63cal 3.91/7.25mph 10) 0.31m - 3:15(10:26/m) 146/154bpm 42cal 5.75/8.17mph 11) 0.31m - 2:29(7:58/m) 150/153bpm 33cal 7.53/9.13mph 12) 0.31m - 3:29(11:11/m) 151/155bpm 46cal 5.36/8.78mph 13) 0.31m - 3:15(10:26/m) 150/157bpm 43cal 5.75/8.37mph 14) 0.31m - 3:55(12:37/m) 152/159bpm 53cal 4.76/7.81mph 15) 0.31m - 3:36(11:36/m) 146/155bpm 46cal 5.17/7.53mph 16) 0.31m - 2:44(8:47/m) 152/155bpm 36cal 6.84/8.59mph 17) 0.31m - 3:30(11:14/m) 155/161bpm 49cal 5.34/6.8mph 18) 0.31m - 3:23(10:55/m) 156/160bpm 48cal 5.5/9.22mph 19) 0.31m - 4:24(14:09/m) 151/155bpm 58cal 4.24/8.38mph 20) 0.31m - 3:26(11:02/m) 154/159bpm 47cal 5.44/8.98mph 21) 0.23m - 2:18(9:53/m) 160/168bpm 33cal 6.07/8.93mph Add a comment 0m, 30:00 Cross-Training - CXWorx Cx30-12 Add a comment	1.3m, 12:05 Running - Warm Up === 1) 0.31m - 2:55(9:24/m) 38cal 6.38/8.85mph 2) 0.31m - 2:51(9:09/m) 41cal 6.55/9.47mph 3) 0.31m - 2:57(9:29/m) 40cal 6.33/7.67mph 4) 0.31m - 2:49(9:03/m) 40cal 6.63/8.25mph 5) 0.07m - 34(8:29/m) 8cal 7.08/7.76mph Add a comment 1.7m, 15:30 Running - Warm Down === 1) 0.31m - 3:13(10:22/m) 39cal 5.79/7.84mph 2) 0.31m - 2:49(9:04/m) 40cal 6.62/8.34mph 3) 0.31m - 2:46(8:53/m) 40cal 6.75/8.29mph 4) 0.31m - 2:54(9:19/m) 41cal 6.44/7.91mph 5) 0.31m - 2:48(9:00/m) 41cal 6.67/8.14mph 6) 0.11m - 1:01(9:16/m) 14cal 6.48/7.05mph Add a comment 0m, 30:00 Cross-Training - CXWorx Cx30-13 Add a comment	-	1.9m, 9:39 Cycling - General Split Summary === 1) 1.92m - 9:39(5:01/m) 98cal 11.97/20mph Add a comment

2018	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	25 May	20:55	68.85%
Greater Manchester Marathon	8 Apr	3:21:07	67.53%
River Thames Spring Half Marathon	4 Mar	1:38:36	66.21%
Punchbowl Marathon	11 Feb	5:45:40	44.99%
Winter Tanners 20	21 Jan		0.00%
2017	Date	Result	WAVA
Farnham Pilgrim Marathon	10 Sep	4:19:15	51.93%
Yateley 10K Series - Race 3	2 Aug	43:54	67.75%
Lairig Ghru Race	25 Jun	4:19:24	52.70%
Surrey Hills Races & Trail Challenge	11 Jun	2:56:18	53.15%
London Marathon	23 Apr	3:27:17	64.95%
Fleet Half Marathon	19 Mar	1:32:32	69.97%
Serpentine Last Friday of the Month 5K	27 Jan	20:06	71.09%
Farnborough Half Marathon	22 Jan	1:37:10	66.63%
Winter Tanners 20	15 Jan	3:45:14	44.64%
2016	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	25 Nov	20:58	68.15%
Snowdonia Marathon	29 Oct	3:43:38	60.20%
Civil Service XC Championships	12 Oct	46:39	60.33%
The Great Clarendon Marathon	2 Oct	3:45:20	59.80%
Serpentine Last Friday of the Month 5K	30 Sep	20:39	69.20%
SN Hawley mile	31 Aug	6:10	66.12%
Serpentine Last Friday of the Month 5K	26 Aug	21:04	67.30%
Yateley 10K Series - Race 3	3 Aug	44:43	65.99%
Lairig Ghru Race	26 Jun	4:48:45	46.93%
Surrey Hills Races & Trail Challenge	5 Jun	3:07:14	49.63%
Serpentine Last Friday of the Month 5K	27 May	20:34	68.93%
Serpentine Last Friday of the Month 5K	29 Apr	19:57	71.06%
Brutal10 Windmill Hill	23 Apr	57:21	51.45%
CSAA 10K	13 Apr	42:40	69.16%
Fleet Half Marathon	20 Mar	1:31:21	70.29%
Serpentine Last Friday of the Month 5K	26 Feb	20:18	69.84%
Wokingham Half Marathon	21 Feb	1:33:05	68.98%
Serpentine Last Friday of the Month 5K	29 Jan	19:50	71.48%
Winter Tanners 20	10 Jan	3:53:45	42.65%
2015	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	18 Dec	20:17	69.90%
Serpentine Last Friday of the Month 5K	27 Nov	20:30	69.16%
Snowdonia Marathon	24 Oct	3:50:02	58.03%
Serpentine Last Friday of the Month 5K	25 Sep	20:38	68.71%
Farnham Pilgrim Half Marathon	13 Sep	1:51:08	57.78%
Serpentine Last Friday of the Month 5K	28 Aug	21:53	64.29%
Serpentine Last Friday of the Month 5K	31 Jul	21:24	65.74%
Lairig Ghru Race	28 Jun	4:42:43	47.53%
Surrey Hills Races & Trail Challenge	7 Jun	2:59:26	51.36%
Yateley 10K Series - Race 1	3 Jun	43:46	66.91%
London Marathon	26 Apr	3:25:57	64.26%
Serpentine Last Friday of the Month 5K	27 Mar	20:44	67.86%
Fleet Half Marathon	22 Mar	1:38:51	64.44%
Serpentine Last Friday of the Month 5K	27 Feb	20:55	67.26%
Camperdown parkrun, Dundee	21 Feb	23:41	59.41%
Punchbowl Marathon	8 Feb	5:24:00	46.77%
Serpentine Last Friday of the Month 5K	30 Jan	21:16	66.16%
Box Hill Fell Race	17 Jan	1:26:07	41.29%
Winter Tanners 20	11 Jan	3:26:25	47.90%
Rushmoor parkrun	1 Jan	24:21	57.78%
2014	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	28 Nov	21:47	64.59%
Peter Driver Memorial Fleet 10k	26 Oct	44:44	65.46%
Serpentine Last Friday of the Month 5k	26 Sep	22:00	63.95%
MABAC Wimbledon Common	5 Aug	37:51	59.75%
Elstead Marathon (5.4 miles)	4 Jul	44:49	55.61%
Lairig Ghru Race	29 Jun	4:45:05	46.73%
Surrey Hills Races & Trail Challenge	15 Jun	3:07:13	48.82%
Yateley 10K Series - Race 1	4 Jun	44:03	65.97%
Serpentine Last Friday of the Month 5k	23 May	21:38	64.53%
MABAC Farley Heath 6.1	4 May	48:23	58.96%
MABAC Winterfold	6 Apr	43:39	52.87%
Serpentine Last Friday of the Month 5k	28 Mar	21:48	64.04%
Fleet Half Marathon	16 Mar	1:55:29	54.71%
Serpentine Last Friday of the Month 5k	28 Feb	22:27	62.19%
2013	Date	Result	WAVA
Serpentine Last Friday of the Month 5k	23 Aug	21:31	64.40%
MABAC Wimbledon Common	6 Aug	36:46	62.30%
Dorney Dash 10k	20 Jul	44:31	64.78%
Saunders Lakeland Mountain Marathon (SLMM) Day 2/2	7 Jul	3:23:00	30.88%
Saunders Lakeland Mountain Marathon (SLMM) Day 1/2	6 Jul	4:43:00	22.15%
Serpentine Last Friday of the Month 5k	28 Jun	20:48	66.62%
Surrey Hills Races & Trail Challenge	2 Jun	3:15:38	46.34%
Woodland Woggle 10k	19 May	50:12	57.45%
MABAC Farley Heath	12 May	43:17	52.92%
Brighton Marathon	14 Apr	3:23:59	63.80%
Cranleigh 21	24 Mar	2:49:37	60.21%
Fleet Half Marathon	17 Mar	1:38:37	63.56%
Spring Spitfire 20	3 Mar	2:40:58	60.42%
Serpentine Last Friday of the Month 5k	22 Feb	20:31	67.54%
Bramley 20	17 Feb	2:49:31	57.37%
Wokingham Half Marathon	10 Feb	1:34:17	66.48%
Serpentine Last Friday of the Month 5k	25 Jan	20:41	66.99%
MABAC Windsor	13 Jan	57:06	65.41%
Serpentine New Year's Day 10K	1 Jan	43:36	66.15%
2012	Date	Result	WAVA
Wisley Mabac	2 Dec	43:58	52.09%
Serpentine Last Friday of the Month 5k	30 Nov	20:55	66.24%
Mabac (Puttenham Common)	4 Nov	41:21	55.39%
Peter Driver Memorial Fleet 10k	28 Oct	43:34	66.20%
Mabac (Lightwater Country Pk)	16 Sep	42:26	53.98%
Yateley 10K Series - Race 3	1 Aug	44:44	63.99%
Yateley 10K Series - Race 2	4 Jul	44:58	63.66%
AXLR8 Wellington Triathlon	10 Jun	4:40 / 33:50 / 20:57	0.00%
Serpentine Last Friday of the Month 5k	25 May	21:48	63.09%
Fleet Half Marathon	25 Mar	1:39:31	62.48%
Leith Hill Half Marathon	18 Mar	1:58:17	52.57%
Serpentine Last Friday of the Month 5k	24 Feb	21:40	63.47%
Wokingham Half Marathon	19 Feb	1:39:08	62.72%
Serpentine Last Friday of the Month 5k	27 Jan	21:58	62.61%
2011	Date	Result	WAVA
Grim Challenge	4 Dec	1:11:12	52.05%
Downton Half-Marathon	27 Nov	1:45:39	58.85%
Peter Driver Memorial Fleet 10k	23 Oct	45:39	62.70%
Yateley 10K Series - Race 3	3 Aug	46:55	60.55%
Serpentine Last Friday of the Month 5k	24 Jun	22:16	61.30%
AXLR8 Wellington Triathlon	19 Jun	5:40 / 37:11 / 22:10	0.00%
2010	Date	Result	WAVA
Yateley 10k series - Race 2	7 Jul	43:27	64.90%
Yateley 10k Series - Race 1	2 Jun	42:55	65.71%
Serpentine Last Friday of the Month 5k	30 Apr	20:26	66.31%
Brighton Marathon	18 Apr	3:22:16	62.76%
Cranleigh 21	28 Mar	2:55:46	56.71%
Fleet Half Marathon	21 Mar	1:39:56	61.25%
Surrey Spitfire 20	14 Mar	2:46:44	56.93%
Wokingham Half Marathon	21 Feb	1:34:35	64.72%
Serpentine Last Friday of the Month 5k	29 Jan	20:54	64.83%
Brooks Serpentine New Years Day 10K	1 Jan	42:57	65.66%
2009	Date	Result	WAVA
Grim Challenge	5 Dec	1:10:18	51.93%
Serpentine Last Friday of the Month 5k	27 Nov	20:46	65.24%
Snowdonia Marathon	24 Oct	3:57:12	53.53%
Julian Farrell Memorial 10k (Camberley)	4 Oct	43:31	64.80%
Alice Holt Forest 10K	13 Sep	46:12	61.04%
Serpentine Last Friday of the Month 5k	31 Jul	21:33	62.41%
Yateley 10K Series - Race 2	1 Jul	45:32	61.48%
Edinburgh Marathon	31 May	3:44:32	56.15%
Fleet Half Marathon	15 Mar	1:42:21	59.35%
The Terminator	22 Feb	1:54:29	44.02%
G3 Race 2	14 Feb	1:03:51	43.84%
2008	Date	Result	WAVA
Hogs Back 8	14 Dec	59:08	61.28%
Grim Challenge	7 Dec	1:11:05	50.98%
Hellrunner: Hell Down South	16 Nov	1:41:00	54.95%
Yateley 10K Series - Race 3	6 Aug	52:19	53.12%

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