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Shortcut Cam M45

About

Race Times

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Mileage

Training

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Southern Navigators

Races
138
Miles
14677
Miles
69
Miles
9178
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

Describe your ideal run, ride or swim.
The Lairig Ghru hill race. No need to do any other race. As Wainwright says “the Lairig Ghru is for heroes and heroines”.
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What's the biggest challenge that awaits you?
Losing weight so I can run faster 5k’s, 10k’s and HM’s
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What's your favourite thing about Fetcheveryone?
The games
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How do you pick yourself up when you need to?
Feeling down is only temporary, push on.
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What’s the best bit of advice that you would give to new runners, bikers and swimmers?
Try orienteering, it will take over your life!
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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

Bluefish tuna (63)

Current Status

Between marathons

Planned Races
26th Jan 20	Farnborough Half Marathon
16th Feb 20	Bramley 20
5th Apr 20	Greater Manchester Marathon

Best Badges

This user has collected 138 badges.

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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, Run The Sum 2018, Sub 3:15 Marathon, Sub-20 5k, Swimmers, UTMOST, VMLM Fetchpoint 2017-Runners

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Buddies

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	1	6:10 6:10/mi	66.12									6:10 66.12
5km	36	19:50 6:23/mi	71.48		20:46 65.24	20:26 66.31	22:16 61.30	20:55 66.24	20:31 67.54	21:38 64.59	20:17 69.90	19:50 71.48	20:06 71.09	20:55 68.85
4.9mi	1	37:51 7:43/mi	59.75							37:51 59.75
5mi	6	36:46 7:21/mi	62.30					41:21 55.39	36:46 62.30	43:39 52.87
5.4mi	1	44:49 8:18/mi	55.61							44:49 55.61
6.1mi	1	48:23 7:56/mi	58.96							48:23 58.96
10km	27	42:40 6:52/mi	69.16	52:19 53.12	43:31 64.80	42:55 65.71	45:39 62.70	43:34 66.20	43:36 66.15	44:03 65.97	43:46 66.91	42:40 69.16	43:54 67.75	1:05:46 45.93	44:25 68.56
7.5mi	1	1:26:07 11:29/mi	41.29								1:26:07 41.29
8mi	5	57:06 7:08/mi	65.41	59:08 61.28	1:10:18 51.93				57:06 65.41
13.1mi	20	1:31:21 6:58/mi	70.29		1:42:21 59.35	1:34:35 64.72	1:45:39 58.85	1:39:08 62.72	1:34:17 66.48	1:55:29 54.71	1:38:51 64.44	1:31:21 70.29	1:32:32 69.97	1:38:36 66.21	1:43:02 63.89
30km	5	2:56:18 9:27/mi	53.15						3:15:38 46.34	3:07:13 48.82	2:59:26 51.36	3:07:14 49.63	2:56:18 53.15
20mi	8	2:40:58 8:03/mi	60.42			2:46:44 56.93			2:40:58 60.42		3:26:25 47.90	3:53:45 42.65	3:45:14 44.64	4:07:04 41.04	4:30:00 37.88
21mi	2	2:49:37 8:05/mi	60.21			2:55:46 56.71			2:49:37 60.21
26.2mi	11	3:21:07 7:41/mi	67.53		3:44:32 56.15	3:22:16 62.76			3:23:59 63.80		3:25:57 64.26	3:43:38 60.20	3:27:17 64.95	3:21:07 67.53	3:28:27 65.72
42.2km	1	3:45:20 8:36/mi	59.80									3:45:20 59.80
26.6mi	5	4:19:24 9:45/mi	52.70							4:45:05 46.73	4:42:43 47.53	4:48:45 46.93	4:19:24 52.70		4:38:08 50.01
30mi	2	5:24:00 10:48/mi	46.77								5:24:00 46.77			5:45:40 44.99

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	124	120	157	125	101	156	102	135	135	177	202	39	1573
2019	97	37	53	75	96	62	71	51	72	56	37	20	727
2018	0	0	0	0	0	0	0.1	0.4	0	0	0	0	0.5
2018	183	153	182	85	124	74	81	19	48	101	108	104	1263
2018	40	51	52	42	68	146	145	130	129	98	57	61	1020
2017	0	0	0	0.2	0	0	0	0	0.2	0	0	0	0.4
2017	167	169	187	153	96	118	101	107	116	134	107	146	1601
2017	44	26	51	40	88	49	70	36	69	50	54	47	625
2016	0	0	0	0	0	0	1.4	0	0	0	0	0	1.4
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
2015	0	0.9	0	0	0	0	0	0	0	0	0	0	0.9
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	18	57	259
2014	0	0	0	0	0	0	0	0	0	0	0.3	0	0.3
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
2013	0	0.3	0	0	0.6	0	0	0.2	0	0	0	0	1.2
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
2012	3.8	2.9	3.1	5	2.6	2	2.9	0.5	0	0	0	0	22.7
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
2011	0.4	2.1	3	3	5.1	4.3	3.9	2.5	5.6	3	5.2	2.7	40.7
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
2010	0	0	0	0	0	0	0	0	0	0	0	0.2	0.2
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
2009	0	0	0	0	0	0	0	0	0	0	0	0.4	0.4
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
2008	6	0	0	0	0	41	71	94	115	115	98	76	616

Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16
5mi, 45:00 Running - Recovery Run OKR London Bridge === 1) 0.62m - 5:34(8:57/m) 118/127bpm 80cal 2) 0.62m - 5:34(8:57/m) 122/127bpm 81cal 3) 0.62m - 5:35(8:59/m) 122/126bpm 80cal 4) 0.62m - 6:08(9:52/m) 121/125bpm 80cal 5) 0.62m - 5:27(8:46/m) 127/136bpm 79cal 6) 0.62m - 5:33(8:57/m) 125/134bpm 81cal 7) 0.62m - 5:21(8:37/m) 127/139bpm 78cal 8) 0.62m - 5:35(8:59/m) 131/147bpm 79cal 9) 0.02m - 14(11:05/m) 134/136bpm 2cal Add a comment	4.4mi, 40:01 Running - Recovery Run Pimlico === 1) 0.62m - 5:40(9:08/m) 120/129bpm 79cal 2) 0.62m - 5:37(9:02/m) 125/139bpm 82cal 3) 0.62m - 5:33(8:56/m) 124/128bpm 81cal 4) 0.62m - 5:42(9:11/m) 125/130bpm 78cal 5) 0.62m - 5:38(9:04/m) 123/128bpm 79cal 6) 0.62m - 5:37(9:02/m) 125/129bpm 79cal 7) 0.62m - 5:50(9:23/m) 128/131bpm 82cal 8) 0.04m - 24(9:46/m) 124/125bpm 5cal Add a comment	7.6mi, 1:05:01 Running - Intervals Kensington 6x800, 150s === 1) 1.69m - 15:07(8:57/m) 121/135bpm 212cal 2) 0.5m - 3:26(6:53/m) 143/151bpm 62cal 3) 0.26m - 2:30(9:41/m) 134/150bpm 32cal 4) 0.5m - 3:24(6:50/m) 144/150bpm 62cal 5) 0.25m - 2:30(10:04/m) 136/151bpm 31cal 6) 0.5m - 3:20(6:43/m) 142/149bpm 62cal 7) 0.22m - 2:30(11:16/m) 132/148bpm 27cal 8) 0.5m - 3:23(6:48/m) 138/147bpm 62cal 9) 0.23m - 2:30(10:40/m) 131/145bpm 28cal 10) 0.5m - 3:18(6:38/m) 143/149bpm 61cal 11) 0.23m - 2:30(10:58/m) 131/140bpm 30cal 12) 0.5m - 3:20(6:42/m) 141/150bpm 60cal 13) 0.23m - 2:30(11:00/m) 126/149bpm 26cal 14) 1.52m - 14:44(9:40/m) 120/129bpm 190cal Add a comment	13.2mi, 1:12:00 Cycling - Commuting AHVx6 Add a comment 3.9mi, 34:35 Running - Commute Clapham === 1) 0.62m - 5:59(9:37/m) 142/184bpm 78cal 2) 0.23m - 2:08(9:17/m) 128/132bpm 28cal 3) 0.62m - 5:54(9:30/m) 127/131bpm 82cal 4) 0.39m - 4:05(10:22/m) 127/132bpm 49cal 5) 0.62m - 5:47(9:19/m) 122/126bpm 78cal 6) 0.43m - 4:08(9:40/m) 122/126bpm 53cal 7) 0.62m - 5:09(8:18/m) 127/131bpm 84cal 8) 0.13m - 1:21(10:41/m) 126/127bpm 18cal 9) 0m - 4(13:24/m) 124/124bpm 1cal Add a comment	11.1mi, 1:40:01 Running - Medium Long Run Canal Pondtail === 1) 0.62m - 5:33(8:56/m) 121/129bpm 76cal 2) 0.62m - 5:39(9:06/m) 127/131bpm 78cal 3) 0.62m - 5:41(9:08/m) 125/129bpm 78cal 4) 0.62m - 5:22(8:39/m) 125/129bpm 78cal 5) 0.62m - 5:26(8:45/m) 125/129bpm 78cal 6) 0.62m - 5:34(8:58/m) 124/127bpm 80cal 7) 0.62m - 5:26(8:44/m) 125/128bpm 79cal 8) 0.62m - 5:35(8:59/m) 124/127bpm 78cal 9) 0.62m - 5:39(9:05/m) 124/127bpm 79cal 10) 0.62m - 5:40(9:08/m) 127/129bpm 79cal 11) 0.62m - 5:39(9:06/m) 126/129bpm 79cal 12) 0.62m - 5:39(9:06/m) 124/129bpm 77cal 13) 0.62m - 5:41(9:09/m) 126/130bpm 79cal 14) 0.62m - 5:43(9:12/m) 126/129bpm 78cal 15) 0.62m - 5:46(9:17/m) 126/131bpm 80cal 16) 0.62m - 5:44(9:14/m) 127/131bpm 78cal 17) 0.62m - 5:46(9:17/m) 127/132bpm 78cal 18) 0.49m - 4:26(9:03/m) 125/130bpm 61cal Add a comment	3.5mi, 40:40 Running - Recovery Run Mytchett === 1) 0.62m - 6:50(10:59/m) 123/144bpm 77cal 2) 0.62m - 7:11(11:34/m) 126/142bpm 76cal 3) 0.62m - 7:12(11:36/m) 121/127bpm 76cal 4) 0.62m - 7:36(12:14/m) 119/129bpm 69cal 5) 0.62m - 7:12(11:36/m) 122/132bpm 73cal 6) 0.42m - 4:38(10:59/m) 124/136bpm 53cal Add a comment 0mi, 30:00 Cross-Training - CXWorx Cx36-4 Add a comment 2.9mi, 16:16 Cycling - Mountain Biking Gym === 1) 2.91m - 16:16(5:36/m) 118cal 10.73/17.4mph Add a comment	1.3mi, 14:03 Running - Warm Down - === 1) 0.62m - 7:02(11:19/m) 116/127bpm 75cal 2) 0.62m - 6:49(10:58/m) 112/124bpm 76cal 3) 0.02m - 12(10:56/m) 116/117bpm 2cal Add a comment 6.2mi, 1:06:01 Running - Race Brutal 10K Long Valley === 1) 0.62m - 4:53(7:52/m) 146/154bpm 76cal 2) 0.62m - 5:45(9:15/m) 148/157bpm 77cal 3) 0.62m - 6:01(9:40/m) 147/155bpm 76cal 4) 0.62m - 7:05(11:23/m) 140/151bpm 74cal 5) 0.62m - 6:17(10:06/m) 141/151bpm 75cal 6) 0.62m - 7:10(11:32/m) 146/153bpm 74cal 7) 0.62m - 8:46(14:06/m) 134/155bpm 69cal 8) 0.62m - 6:37(10:39/m) 132/146bpm 75cal 9) 0.62m - 8:34(13:48/m) 131/150bpm 72cal 10) 0.59m - 4:59(8:27/m) 146/155bpm 72cal Add a comment 2mi, 19:19 Running - Warm Up - === 1) 0.62m - 6:18(10:09/m) 132/143bpm 77cal 2) 0.62m - 6:09(9:54/m) 135/165bpm 77cal 3) 0.62m - 5:29(8:49/m) 131/155bpm 78cal 4) 0.14m - 1:23(10:13/m) 111/132bpm 15cal Add a comment
Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
0.8mi, 10:47 Running - Warm Down - === 1) 0.81m - 10:47(13:17/m) 105/122bpm 80cal 4.52/6.32mph Add a comment 5.4mi, 1:12:03 Running - Orienteering SN Windmill Hill, Blue 7.5km === 1) 1m - 11:52(11:52/m) 133/154bpm 118cal 5.05/7.03mph 2) 1m - 11:59(11:59/m) 127/137bpm 106cal 5.01/7.31mph 3) 1m - 16:14(16:14/m) 137/152bpm 155cal 3.7/6.45mph 4) 1m - 14:45(14:45/m) 138/152bpm 138cal 4.07/7.18mph 5) 1m - 13:48(13:48/m) 139/151bpm 132cal 4.35/7.26mph 6) 0.38m - 3:25(9:00/m) 144/150bpm 36cal 6.66/10.08mph Add a comment 0.8mi, 10:00 Running - Warm Up - === 1) 0.81m - 10:00(12:18/m) 114/132bpm 80cal 4.88/6.7mph Add a comment	4.4mi, 40:12 Running - Recovery Run M4 === 1) 1m - 9:32(9:32/m) 122/137bpm 95cal 6.29/7.66mph 2) 1m - 9:10(9:10/m) 124/129bpm 89cal 6.54/6.93mph 3) 1m - 9:02(9:02/m) 124/131bpm 82cal 6.64/6.97mph 4) 1m - 9:09(9:09/m) 126/136bpm 86cal 6.56/7.16mph 5) 0.36m - 3:18(9:09/m) 128/135bpm 30cal 6.56/6.82mph Add a comment	8.9mi, 1:21:54 Running - Intervals Runways End 8x800, 150s === 1) 1m - 9:24(9:24/m) 120/132bpm 95cal 6.38/6.78mph 2) 0.59m - 5:25(9:11/m) 118/133bpm 51cal 6.53/6.99mph 3) 0.5m - 3:29(6:58/m) 148/155bpm 45cal 8.62/9.91mph 4) 0.19m - 2:30(13:18/m) 120/155bpm 22cal 4.51/8.04mph 5) 0.5m - 3:22(6:43/m) 149/157bpm 43cal 8.93/10.18mph 6) 0.2m - 2:30(12:16/m) 123/155bpm 21cal 4.89/9.16mph 7) 0.5m - 3:22(6:43/m) 149/155bpm 43cal 8.93/9.75mph 8) 0.19m - 2:30(12:53/m) 121/154bpm 20cal 4.66/8.97mph 9) 0.5m - 3:19(6:39/m) 148/155bpm 42cal 9.03/10.58mph 10) 0.21m - 2:30(12:07/m) 127/153bpm 21cal 4.95/9.18mph 11) 0.5m - 3:25(6:49/m) 149/154bpm 43cal 8.79/10.18mph 12) 0.18m - 2:30(14:11/m) 122/152bpm 19cal 4.23/8.62mph 13) 0.5m - 3:23(6:45/m) 149/153bpm 43cal 8.89/10.56mph 14) 0.17m - 2:30(14:23/m) 121/154bpm 19cal 4.17/8.87mph 15) 0.5m - 3:23(6:45/m) 148/154bpm 42cal 8.88/10.31mph 16) 0.17m - 2:30(14:47/m) 119/154bpm 20cal 4.06/9mph 17) 0.5m - 3:23(6:46/m) 148/154bpm 42cal 8.86/9.12mph 18) 0.14m - 2:30(17:19/m) 116/153bpm 17cal 3.46/8.85mph 19) 1m - 10:06(10:06/m) 124/131bpm 67cal 5.94/7.06mph 20) 0.82m - 7:49(9:35/m) 121/128bpm 41cal 6.26/6.45mph 21) 0.02m - 2:06(1:44:58/m) 103/123bpm 5cal 0.57/6.18mph Add a comment	11.2mi, 1:40:00 Running - Long Run Pondtail canal === 1) 0.62m - 5:38(9:04/m) 124/133bpm 62cal 6.61/7.66mph 2) 0.62m - 5:21(8:37/m) 130/134bpm 64cal 6.96/7.53mph 3) 0.62m - 5:37(9:02/m) 126/130bpm 62cal 6.64/7.31mph 4) 0.62m - 5:31(8:53/m) 125/132bpm 57cal 6.75/7.62mph 5) 0.62m - 5:26(8:45/m) 125/130bpm 55cal 6.86/7.16mph 6) 0.62m - 5:21(8:37/m) 127/135bpm 56cal 6.97/7.37mph 7) 0.62m - 5:24(8:42/m) 127/134bpm 54cal 6.9/7.26mph 8) 0.62m - 5:25(8:43/m) 127/135bpm 54cal 6.89/7.76mph 9) 0.62m - 5:33(8:56/m) 126/130bpm 51cal 6.72/6.78mph 10) 0.62m - 5:31(8:53/m) 128/132bpm 52cal 6.76/7.06mph 11) 0.62m - 5:31(8:52/m) 130/135bpm 54cal 6.77/7.08mph 12) 0.62m - 5:28(8:49/m) 127/130bpm 47cal 6.81/7.03mph 13) 0.62m - 5:38(9:04/m) 127/139bpm 48cal 6.62/7.01mph 14) 0.62m - 5:36(9:01/m) 128/132bpm 49cal 6.66/7.26mph 15) 0.62m - 5:37(9:02/m) 127/133bpm 46cal 6.64/7.03mph 16) 0.62m - 5:37(9:03/m) 128/134bpm 47cal 6.63/7.03mph 17) 0.62m - 5:32(8:55/m) 129/134bpm 47cal 6.73/6.91mph 18) 0.62m - 5:46(9:16/m) 127/132bpm 46cal 6.47/7.08mph 19) 0.05m - 27(9:49/m) 127/129bpm 3cal 6.11/6.32mph Add a comment	7.2mi, 1:06:30 Running - Hill Work Gun Hill 10x45s;60s rec Should have had rest/recovery day. === 1) 0.62m - 5:55(9:31/m) 121/129bpm 69cal 6.3/8.14mph 2) 0.62m - 5:27(8:46/m) 121/128bpm 61cal 6.84/7.1mph 3) 0.62m - 5:42(9:10/m) 122/126bpm 64cal 6.54/7.47mph 4) 0.62m - 5:53(9:29/m) 131/149bpm 71cal 6.33/10.14mph 5) 0.33m - 3:00(8:58/m) 129/150bpm 33cal 6.69/9.2mph 6) 0.11m - 45(7:03/m) 142/153bpm 10cal 8.5/10.4mph 7) 0.09m - 1:00(10:35/m) 145/154bpm 14cal 5.67/9.14mph 8) 0.11m - 45(6:54/m) 147/156bpm 10cal 8.69/9.6mph 9) 0.1m - 1:00(9:54/m) 147/157bpm 14cal 6.06/9mph 10) 0.1m - 45(7:47/m) 148/157bpm 10cal 7.71/8.7mph 11) 0.09m - 1:00(10:53/m) 146/157bpm 14cal 5.51/8.43mph 12) 0.1m - 45(7:14/m) 147/157bpm 10cal 8.29/9.77mph 13) 0.1m - 1:00(10:02/m) 146/157bpm 14cal 5.98/8.31mph 14) 0.1m - 45(7:24/m) 146/155bpm 10cal 8.12/8.83mph 15) 0.09m - 1:00(10:44/m) 145/155bpm 14cal 5.59/8.04mph 16) 0.11m - 45(7:08/m) 142/153bpm 9cal 8.41/10.06mph 17) 0.1m - 1:00(9:43/m) 145/153bpm 13cal 6.17/6.66mph 18) 0.1m - 45(7:41/m) 145/155bpm 10cal 7.8/10.42mph 19) 0.1m - 1:00(9:47/m) 147/155bpm 14cal 6.14/7.49mph 20) 0.1m - 45(7:53/m) 145/154bpm 10cal 7.62/9.46mph 21) 0.09m - 1:00(11:05/m) 145/155bpm 13cal 5.42/7.64mph 22) 0.1m - 45(7:10/m) 147/156bpm 10cal 8.37/10.42mph 23) 0.09m - 1:00(11:08/m) 145/156bpm 13cal 5.39/8.29mph 24) 0.1m - 45(7:27/m) 146/156bpm 10cal 8.05/9.2mph 25) 0.06m - 1:00(15:59/m) 141/156bpm 13cal 3.75/8.35mph 26) 0.62m - 6:02(9:42/m) 120/127bpm 45cal 6.19/6.95mph 27) 0.62m - 5:45(9:16/m) 125/129bpm 47cal 6.48/6.8mph 28) 0.62m - 5:56(9:32/m) 124/129bpm 48cal 6.29/6.64mph 29) 0.5m - 4:46(9:33/m) 119/123bpm 27cal 6.28/6.66mph 30) 0.03m - 4:43(2:32:32/m) 91/120bpm 10cal 0.39/6.18mph Add a comment	0mi, 30:00 Cross-Training - CXWorx Cx36-5 Add a comment 0mi, 45:00 Cross-Training - Body Pump BP111-1 Add a comment 2.9mi, 17:00 Cycling - Mountain Biking Gym === 1) 2.94m - 17:00(5:47/m) 119cal 10.37/19.24mph Add a comment	4.4mi, 40:01 Running - Recovery Run M4 === 1) 0.62m - 5:49(9:22/m) 125/138bpm 69cal 6.41/7.22mph 2) 0.62m - 5:58(9:36/m) 124/133bpm 69cal 6.25/6.85mph 3) 0.62m - 5:34(8:58/m) 124/129bpm 63cal 6.7/6.95mph 4) 0.62m - 5:38(9:03/m) 127/136bpm 65cal 6.63/7.03mph 5) 0.62m - 5:34(8:57/m) 128/132bpm 64cal 6.7/6.78mph 6) 0.62m - 5:24(8:42/m) 128/134bpm 61cal 6.9/7.35mph 7) 0.62m - 5:40(9:07/m) 131/140bpm 66cal 6.58/7.45mph 8) 0.05m - 25(8:18/m) 132/135bpm 5cal 7.23/6.95mph Add a comment
Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
1.1mi, 11:33 Running - Warm Down - === 1) 0.62m - 6:38(10:41/m) 127/132bpm 77cal 5.62/6.53mph 2) 0.43m - 4:55(11:21/m) 132/135bpm 59cal 5.29/5.93mph Add a comment 7.3mi, 1:22:24 Running - Orienteering SLOW Hankley Common OK Nuts Short Brown 9.6km === 1) 0.62m - 7:43(12:25/m) 147/159bpm 106cal 4.83/6.72mph 2) 0.62m - 7:42(12:24/m) 150/158bpm 110cal 4.84/6.62mph 3) 0.62m - 7:15(11:40/m) 148/158bpm 101cal 5.14/7.49mph 4) 0.62m - 7:00(11:16/m) 143/152bpm 90cal 5.33/6.45mph 5) 0.62m - 7:10(11:32/m) 146/158bpm 98cal 5.2/6.35mph 6) 0.62m - 7:22(11:51/m) 143/157bpm 92cal 5.06/6.55mph 7) 0.62m - 6:43(10:49/m) 149/158bpm 93cal 5.55/7.08mph 8) 0.62m - 6:01(9:40/m) 149/155bpm 84cal 6.2/7.2mph 9) 0.62m - 7:00(11:15/m) 152/160bpm 100cal 5.33/6.8mph 10) 0.62m - 6:24(10:18/m) 152/157bpm 90cal 5.83/6.62mph 11) 0.62m - 7:11(11:33/m) 151/158bpm 100cal 5.2/6.85mph 12) 0.48m - 4:56(10:22/m) 155/162bpm 73cal 5.78/9.66mph Add a comment 1.5mi, 17:00 Running - Warm Up - === 1) 0.62m - 7:18(11:45/m) 121/148bpm 80cal 5.1/6.82mph 2) 0.62m - 6:35(10:36/m) 141/155bpm 89cal 5.66/8.81mph 3) 0.21m - 3:07(14:41/m) 131/151bpm 37cal 4.08/6.2mph Add a comment	4.4mi, 40:01 Running - Recovery Run QP === 1) 0.62m - 5:48(9:20/m) 121/130bpm 67cal 6.43/7.45mph 2) 0.62m - 5:42(9:10/m) 124/132bpm 67cal 6.55/7.12mph 3) 0.62m - 5:48(9:21/m) 122/129bpm 65cal 6.42/6.97mph 4) 0.62m - 5:36(9:01/m) 126/132bpm 66cal 6.65/7.37mph 5) 0.62m - 5:42(9:10/m) 128/134bpm 67cal 6.54/6.95mph 6) 0.62m - 5:46(9:16/m) 128/133bpm 67cal 6.47/6.85mph 7) 0.62m - 5:37(9:02/m) 126/130bpm 60cal 6.64/6.91mph 8) 0.01m - 3(5:38/m) 129/129bpm 10.64/6.47mph Add a comment 0mi, 30:00 Cross-Training - CXWorx Cx36-6 Add a comment 3.3mi, 18:19 Cycling - Mountain Biking Gym === 1) 3.34m - 18:19(5:29/m) 134cal 10.93/20.62mph Add a comment	9.1mi, 1:22:20 Running - Intervals Runways End 8x800; 2 min === 1) 0.62m - 5:45(9:15/m) 120/129bpm 65cal 6.49/6.74mph 2) 0.62m - 5:48(9:21/m) 122/129bpm 67cal 6.42/7.06mph 3) 0.62m - 5:49(9:22/m) 121/139bpm 62cal 6.41/10.54mph 4) 0.29m - 3:20(11:21/m) 124/136bpm 36cal 5.29/5.97mph 5) 0.5m - 3:19(6:40/m) 148/156bpm 47cal 9.01/9.48mph 6) 0.15m - 2:00(12:59/m) 131/156bpm 22cal 4.62/9.46mph 7) 0.5m - 3:21(6:44/m) 150/155bpm 48cal 8.92/9.46mph 8) 0.15m - 2:00(13:11/m) 129/155bpm 20cal 4.55/9.29mph 9) 0.5m - 3:24(6:51/m) 151/156bpm 49cal 8.77/9.52mph 10) 0.16m - 2:00(12:43/m) 134/155bpm 23cal 4.72/7.7mph 11) 0.5m - 3:28(6:58/m) 151/157bpm 50cal 8.61/9.06mph 12) 0.17m - 2:00(12:01/m) 138/159bpm 24cal 4.99/8.85mph 13) 0.5m - 3:28(6:59/m) 152/157bpm 50cal 8.59/9.29mph 14) 0.15m - 2:00(13:07/m) 134/156bpm 20cal 4.57/9.04mph 15) 0.5m - 3:32(7:06/m) 151/155bpm 51cal 8.46/8.81mph 16) 0.13m - 2:00(15:36/m) 130/156bpm 18cal 3.85/8.58mph 17) 0.5m - 3:24(6:50/m) 149/156bpm 47cal 8.77/9.41mph 18) 0.12m - 2:00(16:09/m) 128/156bpm 17cal 3.72/8.95mph 19) 0.5m - 3:30(7:03/m) 150/155bpm 49cal 8.52/8.85mph 20) 0.09m - 2:00(22:04/m) 124/154bpm 16cal 2.72/8.35mph 21) 0.62m - 6:29(10:26/m) 125/135bpm 47cal 5.75/6.55mph 22) 0.62m - 6:05(9:48/m) 126/131bpm 42cal 6.12/6.26mph 23) 0.57m - 5:31(9:47/m) 122/126bpm 33cal 6.14/6.45mph 24) 0m - 7(24:20/m) 121/122bpm 2.47/6.22mph Add a comment	2.1mi, 27:30 Running - Warm Down - === 1) 0.62m - 6:57(11:12/m) 117/134bpm 72cal 5.36/6.78mph 2) 0.62m - 11:28(18:27/m) 130/142bpm 141cal 3.25/6.41mph 3) 0.62m - 6:24(10:17/m) 130/136bpm 76cal 5.83/6.05mph 4) 0.25m - 2:41(10:36/m) 133/136bpm 33cal 5.66/5.95mph Add a comment 4.8mi, 56:49 Running - Orienteering MLS LVS Blue 6.6km === 1) 0.62m - 7:31(12:07/m) 138/150bpm 97cal 4.95/6.95mph 2) 0.62m - 7:07(11:27/m) 150/155bpm 102cal 5.24/6.22mph 3) 0.62m - 7:57(12:48/m) 136/147bpm 101cal 4.69/6.91mph 4) 0.62m - 8:30(13:41/m) 148/158bpm 119cal 4.39/5.99mph 5) 0.62m - 6:29(10:26/m) 148/159bpm 92cal 5.75/7.12mph 6) 0.62m - 6:46(10:54/m) 147/156bpm 93cal 5.51/7.31mph 7) 0.62m - 8:47(14:08/m) 145/153bpm 115cal 4.25/6.37mph 8) 0.4m - 3:43(9:18/m) 150/157bpm 52cal 6.45/8.54mph Add a comment 1.6mi, 16:30 Running - Warm Up - === 1) 0.27m - 3:13(11:55/m) 128/139bpm 39cal 5.03/7.51mph 2) 0.24m - 2:13(9:05/m) 138/150bpm 29cal 6.61/7.68mph 3) 0.62m - 6:06(9:49/m) 141/157bpm 84cal 6.11/8.7mph 4) 0.06m - 34(10:14/m) 136/150bpm 7cal 5.86/6.28mph 5) 0.19m - 2:05(11:05/m) 120/126bpm 21cal 5.41/6.85mph Add a comment 0mi, 45:00 Cross-Training - Body Balance BB Add a comment 2.9mi, 16:06 Cycling - Mountain Biking Gym === 1) 2.86m - 16:06(5:38/m) 114cal 10.65/18.61mph Add a comment	1.6mi, 8:37 Cycling - General Split Summary === 1) 1.6m - 8:37(5:23/m) 75cal 11.15/19.84mph Add a comment 12.6mi, 1:50:01 Running - Medium Long Run Pondtail canal === 1) 0.62m - 5:35(8:59/m) 121/132bpm 63cal 6.68/7.93mph 2) 0.62m - 5:38(9:03/m) 127/134bpm 69cal 6.63/6.89mph 3) 0.62m - 5:20(8:35/m) 126/131bpm 64cal 6.99/7.64mph 4) 0.62m - 5:20(8:35/m) 128/134bpm 64cal 6.99/7.58mph 5) 0.62m - 5:26(8:44/m) 130/135bpm 68cal 6.87/7.33mph 6) 0.62m - 5:19(8:33/m) 131/136bpm 65cal 7.02/7.64mph 7) 0.62m - 5:23(8:40/m) 132/136bpm 66cal 6.92/7.08mph 8) 0.62m - 5:19(8:33/m) 131/135bpm 63cal 7.02/7.37mph 9) 0.62m - 5:26(8:44/m) 131/134bpm 62cal 6.87/7.2mph 10) 0.62m - 5:26(8:45/m) 132/137bpm 63cal 6.86/7.24mph 11) 0.62m - 5:28(8:47/m) 132/135bpm 61cal 6.83/6.89mph 12) 0.62m - 5:27(8:46/m) 132/135bpm 61cal 6.85/7.2mph 13) 0.62m - 5:33(8:56/m) 134/140bpm 66cal 6.72/7.24mph 14) 0.62m - 5:24(8:41/m) 132/136bpm 59cal 6.9/7.35mph 15) 0.62m - 5:33(8:55/m) 131/135bpm 55cal 6.72/6.97mph 16) 0.62m - 5:30(8:52/m) 132/135bpm 55cal 6.77/7.16mph 17) 0.62m - 5:25(8:43/m) 134/140bpm 59cal 6.88/7.49mph 18) 0.62m - 5:19(8:34/m) 133/137bpm 54cal 7/7.66mph 19) 0.62m - 5:29(8:49/m) 134/138bpm 59cal 6.81/7.16mph 20) 0.62m - 5:19(8:33/m) 133/137bpm 52cal 7.02/7.24mph 21) 0.17m - 1:25(8:31/m) 137/139bpm 17cal 7.04/7.24mph Add a comment	1.6mi, 8:52 Cycling - General Split Summary === 1) 1.63m - 8:52(5:26/m) 74cal 11.06/22.59mph Add a comment 4.2mi, 40:01 Running - Recovery Run QP Shoe === 1) 0.62m - 6:00(9:40/m) 132/142bpm 77cal 6.21/6.78mph 2) 0.62m - 5:55(9:32/m) 130/145bpm 74cal 6.29/6.59mph 3) 0.62m - 5:58(9:36/m) 117/127bpm 59cal 6.25/6.59mph 4) 0.62m - 6:11(9:57/m) 120/125bpm 62cal 6.04/6.51mph 5) 0.62m - 5:53(9:29/m) 121/126bpm 59cal 6.33/6.68mph 6) 0.62m - 5:50(9:23/m) 121/126bpm 56cal 6.39/6.68mph 7) 0.47m - 4:13(9:02/m) 118/126bpm 35cal 6.64/6.72mph Add a comment 1.7mi, 10:03 Cycling - General Split Summary === 1) 1.71m - 10:03(5:52/m) 76cal 10.22/19.06mph Add a comment	1.6mi, 9:00 Cycling - General Split Summary === 1) 1.63m - 9:00(5:31/m) 74cal 10.87/21.77mph Add a comment 5.9mi, 54:18 Running - Recovery Run Red Hill === 1) 0.62m - 5:51(9:24/m) 126/140bpm 71cal 6.38/7.31mph 2) 0.62m - 5:48(9:20/m) 139/145bpm 79cal 6.43/6.64mph 3) 0.62m - 5:57(9:34/m) 151/163bpm 87cal 6.27/7.41mph 4) 0.62m - 5:58(9:36/m) 145/165bpm 85cal 6.25/6.97mph 5) 0.62m - 5:41(9:09/m) 160/166bpm 90cal 6.56/6.87mph 6) 0.62m - 5:31(8:52/m) 161/165bpm 87cal 6.77/7.62mph 7) 0.62m - 5:43(9:12/m) 157/165bpm 87cal 6.53/6.97mph 8) 0.62m - 5:42(9:11/m) 159/169bpm 90cal 6.53/6.78mph 9) 0.62m - 5:37(9:02/m) 163/168bpm 92cal 6.64/6.85mph 10) 0.27m - 2:31(9:15/m) 163/167bpm 40cal 6.48/6.72mph Add a comment 1.8mi, 10:43 Cycling - General Split Summary === 1) 1.81m - 10:43(5:55/m) 79cal 10.15/16.04mph Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
1.6mi, 8:13 Cycling - General Split Summary === 1) 1.62m - 8:13(5:05/m) 76cal 11.8/21.5mph Add a comment 4.6mi, 41:12 Running - Hill Work Gun Hill 8x45s,90s recovery === 1) 0.62m - 5:33(8:56/m) 117/130bpm 61cal 6.72/8.77mph 2) 0.42m - 3:51(9:14/m) 126/148bpm 46cal 6.5/8.45mph 3) 0.11m - 45(6:53/m) 136/150bpm 9cal 8.71/9.79mph 4) 0.15m - 1:30(10:14/m) 131/151bpm 19cal 5.87/8.54mph 5) 0.11m - 45(6:49/m) 140/153bpm 9cal 8.8/9.08mph 6) 0.15m - 1:30(10:03/m) 133/154bpm 19cal 5.97/8.47mph 7) 0.11m - 45(6:49/m) 140/152bpm 9cal 8.8/9.52mph 8) 0.15m - 1:30(9:42/m) 134/154bpm 19cal 6.19/8.43mph 9) 0.11m - 45(6:47/m) 141/154bpm 9cal 8.84/9.48mph 10) 0.16m - 1:30(9:40/m) 135/154bpm 19cal 6.21/8.77mph 11) 0.11m - 45(6:45/m) 140/153bpm 9cal 8.89/9.46mph 12) 0.16m - 1:30(9:22/m) 136/154bpm 19cal 6.4/8.79mph 13) 0.11m - 45(6:48/m) 141/152bpm 10cal 8.82/8.68mph 14) 0.15m - 1:30(10:08/m) 133/154bpm 18cal 5.92/8.62mph 15) 0.11m - 45(6:51/m) 140/152bpm 9cal 8.77/9.98mph 16) 0.14m - 1:30(10:26/m) 134/153bpm 18cal 5.75/8.41mph 17) 0.11m - 45(6:51/m) 139/151bpm 9cal 8.76/10.35mph 18) 0.14m - 1:30(10:45/m) 134/152bpm 18cal 5.58/8.39mph 19) 0.1m - 45(7:10/m) 138/151bpm 9cal 8.38/9.43mph 20) 0.14m - 1:30(11:01/m) 131/153bpm 17cal 5.45/8.1mph 21) 0.11m - 45(6:50/m) 140/152bpm 9cal 8.78/9.68mph 22) 0.13m - 1:30(11:14/m) 132/153bpm 17cal 5.34/8.64mph 23) 0.11m - 45(6:57/m) 138/149bpm 9cal 8.64/10.27mph 24) 0.14m - 1:30(10:51/m) 132/151bpm 17cal 5.53/8.72mph 25) 0.11m - 45(6:43/m) 140/152bpm 9cal 8.94/8.62mph 26) 0.11m - 1:30(14:02/m) 135/153bpm 17cal 4.28/8.47mph 27) 0.5m - 4:47(9:33/m) 125/137bpm 45cal 6.28/6.66mph Add a comment 2mi, 10:25 Cycling - General Split Summary === 1) 1.98m - 10:25(5:16/m) 85cal 11.39/21.54mph Add a comment	1.6mi, 8:08 Cycling - General Split Summary === 1) 1.63m - 8:08(4:59/m) 80cal 12.05/24.18mph Add a comment 5mi, 45:01 Running - Recovery Run Airfield === 1) 0.62m - 5:45(9:15/m) 120/132bpm 65cal 6.49/6.87mph 2) 0.62m - 5:35(9:00/m) 121/127bpm 63cal 6.67/7.01mph 3) 0.62m - 5:34(8:57/m) 115/127bpm 54cal 6.7/6.99mph 4) 0.62m - 5:27(8:46/m) 120/129bpm 56cal 6.84/6.99mph 5) 0.62m - 5:32(8:54/m) 121/126bpm 56cal 6.74/7.1mph 6) 0.62m - 5:38(9:04/m) 126/131bpm 64cal 6.62/7.01mph 7) 0.62m - 5:34(8:57/m) 122/134bpm 56cal 6.7/7.22mph 8) 0.62m - 5:48(9:20/m) 122/129bpm 55cal 6.43/6.91mph 9) 0.02m - 9(7:17/m) 127/128bpm 1cal 8.23/7.03mph Add a comment 1.8mi, 11:04 Cycling - General Split Summary === 1) 1.78m - 11:04(6:12/m) 75cal 9.67/16.84mph Add a comment	1.6mi, 7:20 Cycling - General Split Summary === 1) 1.61m - 7:20(4:34/m) 79cal 13.16/24.23mph Add a comment 4.4mi, 40:02 Running - Recovery Run Airfield claw === 1) 0.62m - 5:41(9:08/m) 120/128bpm 66cal 6.57/6.82mph 2) 0.62m - 5:26(8:44/m) 121/128bpm 62cal 6.87/7.64mph 3) 0.62m - 5:30(8:52/m) 115/130bpm 54cal 6.77/7.37mph 4) 0.62m - 5:27(8:47/m) 119/130bpm 57cal 6.83/7.26mph 5) 0.62m - 5:41(9:09/m) 122/133bpm 61cal 6.56/6.85mph 6) 0.62m - 5:51(9:25/m) 122/130bpm 61cal 6.37/6.91mph 7) 0.62m - 5:40(9:08/m) 119/127bpm 53cal 6.57/7.14mph 8) 0.09m - 46(8:55/m) 123/127bpm 7cal 6.74/6.39mph Add a comment 1.7mi, 10:33 Cycling - General Split Summary === 1) 1.67m - 10:33(6:19/m) 74cal 9.49/19.19mph Add a comment	1.6mi, 8:23 Cycling - General Split Summary === 1) 1.61m - 8:23(5:12/m) 82cal 11.52/21.97mph Add a comment 3.9mi, 35:00 Running - Recovery Run M4 === 1) 0.62m - 5:33(8:57/m) 121/132bpm 65cal 6.71/7.12mph 2) 0.62m - 5:37(9:03/m) 123/139bpm 66cal 6.63/7.14mph 3) 0.62m - 5:29(8:49/m) 123/135bpm 63cal 6.8/7.24mph 4) 0.62m - 5:34(8:57/m) 125/135bpm 65cal 6.71/7.24mph 5) 0.62m - 5:29(8:50/m) 125/131bpm 64cal 6.8/7.06mph 6) 0.62m - 5:37(9:03/m) 127/139bpm 64cal 6.63/6.99mph 7) 0.19m - 1:41(9:02/m) 123/126bpm 17cal 6.64/6.85mph Add a comment 1.6mi, 9:45 Cycling - General Split Summary === 1) 1.63m - 9:45(5:59/m) 75cal 10.03/18.59mph Add a comment	5mi, 46:58 Running - Hill Work Gun Hill 6x90s, 180 recovery === 1) 0.62m - 5:52(9:26/m) 117/131bpm 66cal 6.36/6.95mph 2) 0.62m - 5:53(9:28/m) 132/152bpm 77cal 6.34/10.6mph 3) 0.45m - 4:21(9:45/m) 124/149bpm 50cal 6.16/9.06mph 4) 0.21m - 1:30(7:06/m) 146/159bpm 21cal 8.46/9.79mph 5) 0.3m - 3:00(9:59/m) 128/159bpm 35cal 6.01/8.35mph 6) 0.21m - 1:30(7:02/m) 149/160bpm 21cal 8.52/8.91mph 7) 0.28m - 3:00(10:40/m) 127/160bpm 35cal 5.62/8.33mph 8) 0.21m - 1:30(7:05/m) 148/160bpm 21cal 8.47/9.46mph 9) 0.29m - 3:00(10:21/m) 130/160bpm 35cal 5.8/8.33mph 10) 0.21m - 1:30(7:12/m) 148/159bpm 21cal 8.33/9.31mph 11) 0.29m - 3:00(10:17/m) 129/160bpm 33cal 5.84/8.6mph 12) 0.2m - 1:30(7:23/m) 148/159bpm 21cal 8.12/8.62mph 13) 0.28m - 3:00(10:41/m) 129/158bpm 33cal 5.62/8.54mph 14) 0.2m - 1:30(7:25/m) 149/160bpm 21cal 8.08/9.91mph 15) 0.24m - 3:00(12:28/m) 129/161bpm 32cal 4.81/8.08mph 16) 0.38m - 3:46(9:58/m) 122/131bpm 34cal 6.02/6.91mph 17) 0m - 6(27:35/m) 124/124bpm 1cal 2.18/3.88mph Add a comment 1.9mi, 10:45 Cycling - General Split Summary === 1) 1.85m - 10:45(5:49/m) 79cal 10.31/18.88mph Add a comment	11mi, 1:40:10 Running - Medium Long Run Pondtail === 1) 0.62m - 5:44(9:13/m) 124/131bpm 69cal 6.51/8.01mph 2) 0.62m - 5:45(9:16/m) 131/134bpm 77cal 6.48/6.89mph 3) 0.62m - 5:52(9:27/m) 127/132bpm 72cal 6.35/6.8mph 4) 0.62m - 5:42(9:10/m) 127/130bpm 68cal 6.55/7.53mph 5) 0.62m - 5:32(8:54/m) 128/132bpm 66cal 6.74/7.35mph 6) 0.62m - 5:28(8:48/m) 130/133bpm 67cal 6.82/7.14mph 7) 0.62m - 5:34(8:57/m) 130/132bpm 67cal 6.7/6.97mph 8) 0.62m - 5:30(8:51/m) 132/134bpm 70cal 6.78/7.03mph 9) 0.62m - 5:36(9:00/m) 130/134bpm 63cal 6.66/6.76mph 10) 0.35m - 3:05(8:54/m) 132/134bpm 36cal 6.75/7.03mph 11) 0.62m - 5:46(9:16/m) 130/134bpm 64cal 6.47/6.97mph 12) 0.62m - 5:33(8:55/m) 129/132bpm 57cal 6.72/7.62mph 13) 0.62m - 5:42(9:10/m) 129/132bpm 59cal 6.55/7.31mph 14) 0.62m - 5:49(9:21/m) 130/132bpm 61cal 6.41/6.89mph 15) 0.62m - 5:43(9:12/m) 131/134bpm 62cal 6.52/7.08mph 16) 0.62m - 5:41(9:09/m) 130/133bpm 60cal 6.56/6.87mph 17) 0.62m - 5:49(9:22/m) 132/135bpm 63cal 6.41/6.74mph 18) 0.62m - 5:28(8:49/m) 133/135bpm 61cal 6.81/7.1mph 19) 0.1m - 53(8:48/m) 136/138bpm 10cal 6.82/7.12mph Add a comment 0mi, 30:00 Cross-Training - CXWorx Cx36-7 Add a comment 0mi, 45:00 Cross-Training - Body Pump Add a comment 4.4mi, 27:10 Cycling - Mountain Biking Gym === 1) 1.36m - 8:02(5:54/m) 55cal 10.18/18.5mph Add a comment	5mi, 57:03 Running - Fartleks Ash Brutal Headless chickens on hills, strides, short hill reps, fartlek and a puddle === 1) 0.62m - 6:59(11:14/m) 118/133bpm 76cal 5.34/6.57mph 2) 0.62m - 8:01(12:53/m) 120/141bpm 87cal 4.66/6.47mph 3) 0.62m - 6:58(11:13/m) 130/139bpm 88cal 5.35/7.18mph 4) 0.62m - 6:12(9:59/m) 134/145bpm 79cal 6.01/10.46mph 5) 0.62m - 6:15(10:04/m) 121/147bpm 62cal 5.96/11.4mph 6) 0.62m - 9:11(14:46/m) 129/146bpm 102cal 4.06/10.08mph 7) 0.62m - 6:54(11:06/m) 128/144bpm 72cal 5.4/11.35mph 8) 0.62m - 6:33(10:37/m) 125/140bpm 65cal 5.65/7.33mph Add a comment

2019	Distance	Date	Result	WAVA
Brutal Spider Hill	10km	16 Nov	1:06:01	46.13%
Reading Rivermead 10km	10km	3 Nov	44:25	68.56%
Lairig Ghru Race	26.6mi	30 Jun	4:38:08	50.01%
Yateley 10K Series - Race 1	10km	5 Jun	45:06	66.98%
London Marathon	26.2mi	28 Apr	3:28:27	65.72%
Fleet Half Marathon	13.1mi	17 Mar	1:43:02	63.89%
Punchbowl Marathon (20 mile route)	20mi	10 Feb	4:30:00	37.88%
2018	Distance	Date	Result	WAVA
Serpentine Last Friday of the Month 5k	5km	28 Dec	21:40	66.99%
BRUTAL Spider Hill	10km	17 Nov	1:05:46	45.93%
Serpentine Last Friday of the Month 5K	5km	25 May	20:55	68.85%
Greater Manchester Marathon	26.2mi	8 Apr	3:21:07	67.53%
River Thames Spring Half Marathon	13.1mi	4 Mar	1:38:36	66.21%
Punchbowl Marathon	30mi	11 Feb	5:45:40	44.99%
Winter Tanners 20	20mi	21 Jan	4:07:04	41.04%
2017	Distance	Date	Result	WAVA
Farnham Pilgrim Marathon	26.2mi	10 Sep	4:19:15	51.93%
Yateley 10K Series - Race 3	10km	2 Aug	43:54	67.75%
Lairig Ghru Race	26.6mi	25 Jun	4:19:24	52.70%
Surrey Hills Races & Trail Challenge	30km	11 Jun	2:56:18	53.15%
London Marathon	26.2mi	23 Apr	3:27:17	64.95%
Fleet Half Marathon	13.1mi	19 Mar	1:32:32	69.97%
Serpentine Last Friday of the Month 5K	5km	27 Jan	20:06	71.09%
Farnborough Half Marathon	13.1mi	22 Jan	1:37:10	66.63%
Winter Tanners 20	20mi	15 Jan	3:45:14	44.64%
2016	Distance	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	5km	25 Nov	20:58	68.15%
Snowdonia Marathon	26.2mi	29 Oct	3:43:38	60.20%
Civil Service XC Championships	5.88mi	12 Oct	46:39	60.33%
The Great Clarendon Marathon	42.2km	2 Oct	3:45:20	59.80%
Serpentine Last Friday of the Month 5K	5km	30 Sep	20:39	69.20%
SN Hawley mile	1mi	31 Aug	6:10	66.12%
Serpentine Last Friday of the Month 5K	5km	26 Aug	21:04	67.30%
Yateley 10K Series - Race 3	10km	3 Aug	44:43	65.99%
Lairig Ghru Race	26.6mi	26 Jun	4:48:45	46.93%
Surrey Hills Races & Trail Challenge	30km	5 Jun	3:07:14	49.63%
Serpentine Last Friday of the Month 5K	5km	27 May	20:34	68.93%
Serpentine Last Friday of the Month 5K	5km	29 Apr	19:57	71.06%
Brutal10 Windmill Hill	10km	23 Apr	57:21	51.45%
CSAA 10K	10km	13 Apr	42:40	69.16%
Fleet Half Marathon	13.1mi	20 Mar	1:31:21	70.29%
Serpentine Last Friday of the Month 5K	5km	26 Feb	20:18	69.84%
Wokingham Half Marathon	13.1mi	21 Feb	1:33:05	68.98%
Serpentine Last Friday of the Month 5K	5km	29 Jan	19:50	71.48%
Winter Tanners 20	20mi	10 Jan	3:53:45	42.65%
2015	Distance	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	5km	18 Dec	20:17	69.90%
Serpentine Last Friday of the Month 5K	5km	27 Nov	20:30	69.16%
Snowdonia Marathon	26.2mi	24 Oct	3:50:02	58.03%
Serpentine Last Friday of the Month 5K	5km	25 Sep	20:38	68.71%
Farnham Pilgrim Half Marathon	13.1mi	13 Sep	1:51:08	57.78%
Serpentine Last Friday of the Month 5K	5km	28 Aug	21:53	64.29%
Serpentine Last Friday of the Month 5K	5km	31 Jul	21:24	65.74%
Lairig Ghru Race	26.6mi	28 Jun	4:42:43	47.53%
Surrey Hills Races & Trail Challenge	30km	7 Jun	2:59:26	51.36%
Yateley 10K Series - Race 1	10km	3 Jun	43:46	66.91%
London Marathon	26.2mi	26 Apr	3:25:57	64.26%
Serpentine Last Friday of the Month 5K	5km	27 Mar	20:44	67.86%
Fleet Half Marathon	13.1mi	22 Mar	1:38:51	64.44%
Serpentine Last Friday of the Month 5K	5km	27 Feb	20:55	67.26%
Punchbowl Marathon	30mi	8 Feb	5:24:00	46.77%
Serpentine Last Friday of the Month 5K	5km	30 Jan	21:16	66.16%
Box Hill Fell Race	7.5mi	17 Jan	1:26:07	41.29%
Winter Tanners 20	20mi	11 Jan	3:26:25	47.90%
2014	Distance	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	5km	28 Nov	21:47	64.59%
Peter Driver Memorial Fleet 10k	10km	26 Oct	44:44	65.46%
Serpentine Last Friday of the Month 5k	5km	26 Sep	22:00	63.95%
MABAC Wimbledon Common	4.9mi	5 Aug	37:51	59.75%
Elstead Marathon (5.4 miles)	5.4mi	4 Jul	44:49	55.61%
Lairig Ghru Race	26.6mi	29 Jun	4:45:05	46.73%
Surrey Hills Races & Trail Challenge	30km	15 Jun	3:07:13	48.82%
Yateley 10K Series - Race 1	10km	4 Jun	44:03	65.97%
Serpentine Last Friday of the Month 5k	5km	23 May	21:38	64.53%
MABAC Farley Heath 6.1	6.1mi	4 May	48:23	58.96%
MABAC Winterfold	5mi	6 Apr	43:39	52.87%
Serpentine Last Friday of the Month 5k	5km	28 Mar	21:48	64.04%
Fleet Half Marathon	13.1mi	16 Mar	1:55:29	54.71%
Serpentine Last Friday of the Month 5k	5km	28 Feb	22:27	62.19%
2013	Distance	Date	Result	WAVA
Serpentine Last Friday of the Month 5k	5km	23 Aug	21:31	64.40%
MABAC Wimbledon Common	5mi	6 Aug	36:46	62.30%
Dorney Dash 10k	10km	20 Jul	44:31	64.78%
Saunders Lakeland Mountain Marathon (SLMM) Day 2/2	13.1mi	7 Jul	3:23:00	30.88%
Saunders Lakeland Mountain Marathon (SLMM) Day 1/2	13.1mi	6 Jul	4:43:00	22.15%
Serpentine Last Friday of the Month 5k	5km	28 Jun	20:48	66.62%
Surrey Hills Races & Trail Challenge	30km	2 Jun	3:15:38	46.34%
Woodland Woggle 10k	10km	19 May	50:12	57.45%
MABAC Farley Heath	5mi	12 May	43:17	52.92%
Brighton Marathon	26.2mi	14 Apr	3:23:59	63.80%
Cranleigh 21	21mi	24 Mar	2:49:37	60.21%
Fleet Half Marathon	13.1mi	17 Mar	1:38:37	63.56%
Spring Spitfire 20	20mi	3 Mar	2:40:58	60.42%
Serpentine Last Friday of the Month 5k	5km	22 Feb	20:31	67.54%
Bramley 20	20mi	17 Feb	2:49:31	57.37%
Wokingham Half Marathon	13.1mi	10 Feb	1:34:17	66.48%
Serpentine Last Friday of the Month 5k	5km	25 Jan	20:41	66.99%
MABAC Windsor	8mi	13 Jan	57:06	65.41%
Serpentine New Year's Day 10K	10km	1 Jan	43:36	66.15%
2012	Distance	Date	Result	WAVA
Wisley Mabac	5mi	2 Dec	43:58	52.09%
Serpentine Last Friday of the Month 5k	5km	30 Nov	20:55	66.24%
Mabac (Puttenham Common)	5mi	4 Nov	41:21	55.39%
Peter Driver Memorial Fleet 10k	10km	28 Oct	43:34	66.20%
Mabac (Lightwater Country Pk)	5mi	16 Sep	42:26	53.98%
Yateley 10K Series - Race 3	10km	1 Aug	44:44	63.99%
Yateley 10K Series - Race 2	10km	4 Jul	44:58	63.66%
AXLR8 Wellington Triathlon	200metres/17km/5km	10 Jun	4:40 / 33:50 / 20:57	0.00%
Serpentine Last Friday of the Month 5k	5km	25 May	21:48	63.09%
Fleet Half Marathon	13.1mi	25 Mar	1:39:31	62.48%
Leith Hill Half Marathon	13.1mi	18 Mar	1:58:17	52.57%
Serpentine Last Friday of the Month 5k	5km	24 Feb	21:40	63.47%
Wokingham Half Marathon	13.1mi	19 Feb	1:39:08	62.72%
Serpentine Last Friday of the Month 5k	5km	27 Jan	21:58	62.61%
2011	Distance	Date	Result	WAVA
Grim Challenge	8mi	4 Dec	1:11:12	52.05%
Downton Half-Marathon	13.1mi	27 Nov	1:45:39	58.85%
Peter Driver Memorial Fleet 10k	10km	23 Oct	45:39	62.70%
Yateley 10K Series - Race 3	10km	3 Aug	46:55	60.55%
Serpentine Last Friday of the Month 5k	5km	24 Jun	22:16	61.30%
AXLR8 Wellington Triathlon	200metres/17km/5km	19 Jun	5:40 / 37:11 / 22:10	0.00%
Fetch Monopoly Run	16mi	20 Feb		0.00%
2010	Distance	Date	Result	WAVA
Yateley 10k series - Race 2	10km	7 Jul	43:27	64.90%
Yateley 10k Series - Race 1	10km	2 Jun	42:55	65.71%
Serpentine Last Friday of the Month 5k	5km	30 Apr	20:26	66.31%
Brighton Marathon	26.2mi	18 Apr	3:22:16	62.76%
Cranleigh 21	21mi	28 Mar	2:55:46	56.71%
Fleet Half Marathon	13.1mi	21 Mar	1:39:56	61.25%
Surrey Spitfire 20	20mi	14 Mar	2:46:44	56.93%
Wokingham Half Marathon	13.1mi	21 Feb	1:34:35	64.72%
Serpentine Last Friday of the Month 5k	5km	29 Jan	20:54	64.83%
Brooks Serpentine New Years Day 10K	10km	1 Jan	42:57	65.66%
2009	Distance	Date	Result	WAVA
Grim Challenge	8mi	5 Dec	1:10:18	51.93%
Serpentine Last Friday of the Month 5k	5km	27 Nov	20:46	65.24%
Snowdonia Marathon	26.2mi	24 Oct	3:57:12	53.53%
Julian Farrell Memorial 10k (Camberley)	10km	4 Oct	43:31	64.80%
Alice Holt Forest 10K	10km	13 Sep	46:12	61.04%
Serpentine Last Friday of the Month 5k	5km	31 Jul	21:33	62.41%
Yateley 10K Series - Race 2	10km	1 Jul	45:32	61.48%
Edinburgh Marathon	26.2mi	31 May	3:44:32	56.15%
Fleet Half Marathon	13.1mi	15 Mar	1:42:21	59.35%
The Terminator	11mi	22 Feb	1:54:29	44.02%
G3 Race 2	10km	14 Feb	1:03:51	43.84%
2008	Distance	Date	Result	WAVA
Hogs Back 8	8mi	14 Dec	59:08	61.28%
Grim Challenge	8mi	7 Dec	1:11:05	50.98%
Hellrunner: Hell Down South	12mi	16 Nov	1:41:00	54.95%
Yateley 10K Series - Race 3	10km	6 Aug	52:19	53.12%

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