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Shortcut Cam M45

About

Race Times

All Races

Mileage

Training

Blog

Southern Navigators

Races
129
Miles
12838
Miles
69
Miles
8305
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

Tunny (66)

Current Status

Between marathons

Planned Races

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

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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	35	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	7		2:46:44			2:40:58		3:26:25	3:53:45	3:45:14	4:07:04
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	74	81	19	48	48	0	0	998
2018	40	51	52	42	68	146	145	131	130	69	0	0	875
2018	0	0	0	0	0	0	0.1	0.4	0	0	0	0	0.5
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

Mon 24th Sep Sep 24	Tue 25th Sep Sep 25	Wed 26th Sep Sep 26	Thu 27th Sep Sep 27	Fri 28th Sep Sep 28	Sat 29th Sep Sep 29	Sun 30th Sep Sep 30
13.7mi, 1:05:11 Cycling - Mountain Biking WSW === 1) 5m - 24:17(4:51/m) 219cal 12.35/18.12mph 2) 5m - 23:57(4:47/m) 227cal 12.53/20.22mph 3) 3.74m - 16:57(4:32/m) 173cal 13.25/18.72mph Add a comment 1.8mi, 9:12 Cycling - Mountain Biking Gym === 1) 1.8m - 9:12(5:07/m) 81cal 11.73/18.79mph Add a comment 0mi, 30:00 Cross-Training - CXWorx Cx31-14 Add a comment 9.3mi, 45:00 Cycling - Spinning Spin Tabatta Hill session Add a comment 1.4mi, 7:24 Cycling - Mountain Biking Gym === 1) 1.38m - 7:24(5:21/m) 74cal 11.21/18.9mph Add a comment	2mi, 10:57 Cycling - Mountain Biking Town === 1) 1.97m - 10:57(5:33/m) 83cal 10.8/16.75mph Add a comment 1.5mi, 8:02 Cycling - Mountain Biking Town === 1) 1.53m - 8:02(5:14/m) 70cal 11.46/15.9mph Add a comment	2.1mi, 41:31 Cross-Training - Walking Poole Bridge === 1) 0.62m - 12:23(19:56/m) 58cal 3.01/3.73mph 2) 0.62m - 11:58(19:16/m) 58cal 3.11/4.29mph 3) 0.62m - 11:48(18:59/m) 58cal 3.16/4.17mph 4) 0.25m - 5:22(21:09/m) 26cal 2.84/3.9mph Add a comment 3.5mi, 52:05 Running - Cross Country Hallin Fell === 1) 0.62m - 7:03(11:21/m) 123/145bpm 59cal 5.28/7.01mph 2) 0.62m - 8:55(14:21/m) 130/146bpm 86cal 4.18/6.87mph 3) 0.62m - 11:13(18:03/m) 149/161bpm 135cal 3.32/6.11mph 4) 0.62m - 10:01(16:08/m) 146/161bpm 109cal 3.72/6.31mph 5) 0.62m - 10:01(16:08/m) 137/156bpm 82cal 3.72/7.87mph 6) 0.41m - 4:51(11:50/m) 125/136bpm 24cal 5.07/8.81mph Add a comment	-	11.7mi, 2:48:00 Running - Cross Country Glas Maol === 1) 0.62m - 6:44(10:50/m) 118/135bpm 62cal 5.54/7.41mph 2) 0.62m - 6:02(9:43/m) 142/152bpm 66cal 6.18/7.45mph 3) 0.62m - 6:11(9:57/m) 141/148bpm 68cal 6.03/7.18mph 4) 0.62m - 7:11(11:33/m) 143/158bpm 79cal 5.19/7.72mph 5) 0.62m - 16:15(26:10/m) 147/155bpm 185cal 2.29/5.33mph 6) 0.62m - 17:35(28:18/m) 148/158bpm 200cal 2.12/5mph 7) 0.62m - 9:06(14:39/m) 141/153bpm 81cal 4.09/6.58mph 8) 0.62m - 10:54(17:32/m) 139/150bpm 89cal 3.42/5.95mph 9) 0.62m - 13:20(21:27/m) 136/147bpm 99cal 2.8/6.08mph 10) 0.62m - 9:05(14:38/m) 123/142bpm 37cal 4.1/6.42mph 11) 0.62m - 8:03(12:58/m) 129/146bpm 45cal 4.63/6.76mph 12) 0.62m - 7:50(12:36/m) 137/148bpm 65cal 4.76/6.89mph 13) 0.62m - 7:06(11:26/m) 132/148bpm 44cal 5.25/6.4mph 14) 0.62m - 7:30(12:04/m) 127/135bpm 31cal 4.97/6.62mph 15) 0.62m - 7:32(12:08/m) 132/153bpm 48cal 4.94/7.23mph 16) 0.62m - 6:25(10:19/m) 134/144bpm 44cal 5.81/7.5mph 17) 0.62m - 6:42(10:47/m) 138/142bpm 57cal 5.56/7.32mph 18) 0.62m - 7:30(12:05/m) 129/143bpm 38cal 4.97/7.4mph 19) 0.49m - 6:56(14:09/m) 132/142bpm 42cal 4.24/7.09mph Add a comment	-	9.4mi, 2:06:18 Running - Cross Country Prosen village & Cairn of Barns === 1) 0.16m - 2:28(15:52/m) 126/147bpm 21cal 3.78/5.41mph 2) 0m - 1(33:43/m) 126/147bpm 1.78/3.38mph 3) 0.62m - 7:47(12:31/m) 138/153bpm 81cal 4.79/7.25mph 4) 0.62m - 7:20(11:49/m) 147/157bpm 82cal 5.08/6.65mph 5) 0.62m - 8:28(13:37/m) 139/151bpm 84cal 4.41/6.55mph 6) 0.62m - 7:21(11:50/m) 140/151bpm 73cal 5.07/7.23mph 7) 0.62m - 8:50(14:13/m) 143/156bpm 91cal 4.22/22.06mph 8) 0.62m - 13:51(22:17/m) 142/153bpm 134cal 2.69/5.71mph 9) 0.62m - 11:32(18:33/m) 128/156bpm 63cal 3.23/5.4mph 10) 0.62m - 10:54(17:33/m) 137/149bpm 91cal 3.42/6.07mph 11) 0.62m - 9:27(15:13/m) 131/145bpm 61cal 3.94/6.67mph 12) 0.62m - 7:54(12:44/m) 131/148bpm 48cal 4.72/7.47mph 13) 0.62m - 6:49(10:59/m) 132/150bpm 44cal 5.46/7.11mph 14) 0.62m - 6:31(10:30/m) 125/141bpm 25cal 5.72/7.18mph 15) 0.62m - 6:25(10:19/m) 136/151bpm 48cal 5.82/7.16mph 16) 0.62m - 5:53(9:28/m) 134/144bpm 41cal 6.34/7.84mph 17) 0.49m - 4:46(9:44/m) 135/144bpm 35cal 6.17/7.29mph Add a comment
Mon 1st Oct Oct 1	Tue 2nd Oct Oct 2	Wed 3rd Oct Oct 3	Thu 4th Oct Oct 4	Fri 5th Oct Oct 5	Sat 6th Oct Oct 6	Sun 7th Oct Oct 7
6.1mi, 1:43:20 Running - Cross Country The Calf === 1) 0.62m - 7:22(11:51/m) 133/145bpm 71cal 5.06/7.24mph 2) 0.62m - 11:51(19:05/m) 147/155bpm 133cal 3.14/6.82mph 3) 0.62m - 25:34(41:09/m) 148/156bpm 287cal 1.46/3.19mph 4) 0.62m - 8:51(14:15/m) 149/158bpm 96cal 4.21/7.48mph 5) 0.62m - 6:14(10:01/m) 131/142bpm 37cal 5.99/7.42mph 6) 0.62m - 6:31(10:29/m) 125/132bpm 23cal 5.72/6.6mph 7) 0.62m - 13:18(21:25/m) 123/146bpm 57cal 2.8/6.35mph 8) 0.62m - 10:16(16:31/m) 132/151bpm 68cal 3.64/7.53mph 9) 0.62m - 7:27(12:00/m) 126/136bpm 32cal 5/7.12mph 10) 0.53m - 5:56(11:07/m) 138/149bpm 53cal 5.4/6.85mph Add a comment	-	5.1mi, 23:23 Cycling - Mountain Biking Dentist wsw === 1) 5m - 22:55(4:35/m) 223cal 13.09/18.54mph 2) 0.08m - 28(5:29/m) 5cal 10.93/12.08mph Add a comment 0.8mi, 4:56 Cycling - Mountain Biking Dentist === 1) 0.82m - 4:56(6:02/m) 32cal 9.95/14.27mph Add a comment 2.9mi, 15:14 Cycling - Mountain Biking Gym === 1) 2.86m - 15:14(5:20/m) 119cal 11.27/16.04mph Add a comment 0mi, 30:00 Cross-Training - CXWorx Cx31-15 Add a comment 1.7mi, 8:59 Cycling - Mountain Biking Gym === 1) 1.73m - 8:59(5:12/m) 73cal 11.56/17.2mph Add a comment	1.6mi, 8:00 Cycling - Commuting - 1) 1.64m - 8:00(4:53/m) 102cal 12.3/23.33mph Add a comment 4.9mi, 48:18 Running - Recovery Run QP4 Steady plodding is a struggle atm === 1) 0.62m - 5:52(9:27/m) 78cal 6.35/9.07mph 2) 0.62m - 6:10(9:55/m) 81cal 6.05/8.1mph 3) 0.62m - 6:11(9:56/m) 81cal 6.04/7.8mph 4) 0.62m - 6:36(10:37/m) 81cal 5.65/7.49mph 5) 0.62m - 6:14(10:01/m) 82cal 5.99/7.55mph 6) 0.62m - 6:06(9:49/m) 81cal 6.12/7.19mph 7) 0.62m - 6:17(10:06/m) 82cal 5.94/7.2mph 8) 0.5m - 4:54(9:44/m) 63cal 6.17/7.92mph Add a comment	1.5mi, 7:52 Cycling - Commuting - 1) 1.49m - 7:52(5:17/m) 72cal 11.36/22.55mph Add a comment 7.6mi, 41:28 Cycling - Mountain Biking WSW BH === 1) 5m - 28:50(5:46/m) 205cal 10.41/22.19mph 2) 2.63m - 12:38(4:48/m) 116cal 12.51/22.3mph Add a comment 1.7mi, 9:10 Cycling - Commuting - 1) 1.73m - 9:10(5:18/m) 80cal 11.33/18.88mph Add a comment	1.7mi, 8:03 Cycling - Commuting - === 1) 1.65m - 8:03(4:53/m) 83cal 12.27/22.08mph Add a comment 1.2mi, 19:47 Running - Orienteering SN Frimley Yellow 1.3 km with Grace === 1) 0.62m - 9:07(14:40/m) 67cal 4.09/6.5mph 2) 0.6m - 10:40(17:49/m) 61cal 3.37/6.96mph Add a comment 2.2mi, 12:29 Cycling - Commuting - === 1) 2.16m - 12:29(5:47/m) 92cal 10.36/17.96mph Add a comment	1.6mi, 8:03 Cycling - Commuting - === 1) 1.62m - 8:03(4:58/m) 89cal 12.07/21.94mph Add a comment 6.1mi, 58:28 Running - Recovery Run QP === 1) 0.62m - 5:55(9:31/m) 78cal 6.3/7.62mph 2) 0.62m - 5:53(9:28/m) 82cal 6.34/8.06mph 3) 0.62m - 6:04(9:46/m) 81cal 6.14/7.2mph 4) 0.62m - 6:09(9:53/m) 82cal 6.07/7.27mph 5) 0.62m - 5:54(9:29/m) 82cal 6.32/7.56mph 6) 0.62m - 5:51(9:25/m) 82cal 6.38/7.45mph 7) 0.62m - 5:47(9:19/m) 82cal 6.44/7.57mph 8) 0.62m - 5:52(9:27/m) 82cal 6.35/7.67mph 9) 0.62m - 5:55(9:31/m) 83cal 6.3/8.52mph 10) 0.52m - 5:08(9:57/m) 68cal 6.03/7.31mph Add a comment 1.7mi, 8:18 Cycling - Commuting - === 1) 1.69m - 8:18(4:54/m) 79cal 12.24/19.91mph Add a comment
Mon 8th Oct Oct 8	Tue 9th Oct Oct 9	Wed 10th Oct Oct 10	Thu 11th Oct Oct 11	Fri 12th Oct Oct 12	Sat 13th Oct Oct 13	Sun 14th Oct Oct 14
1.6mi, 8:22 Cycling - Commuting - === 1) 1.62m - 8:22(5:10/m) 90cal 11.61/22.66mph Add a comment 4mi, 37:20 Running - Recovery Run M4 === 1. 0.99m - 9:44(9:47/m) 53cal 6.14/8.08mp 2) 0.62m - 5:57(9:34/m) 84cal 6.27/8.18mph 3) 0.62m - 5:43(9:12/m) 81cal 6.52/7.8mph 4) 0.62m - 6:09(9:54/m) 82cal 6.06/7.48mph 5) 0.62m - 5:47(9:18/m) 80cal 6.45/7.97mph 6) 0.44m - 4:00(9:12/m) 56cal 6.52/7.25mph Add a comment 2mi, 10:58 Cycling - Commuting - === 1) 1.96m - 10:58(5:35/m) 91cal 10.75/20.38mph Add a comment	1.6mi, 8:00 Cycling - Commuting - === 1) 1.62m - 8:00(4:55/m) 101cal 12.19/23.76mph Add a comment 3.8mi, 15:47 Cycling - Mountain Biking AHC === 1) 3.76m - 15:47(4:12/m) 170cal 14.28/21.92mph Add a comment 2.9mi, 15:47 Cycling - Mountain Biking AHC === 1) 2.93m - 15:47(5:23/m) 142cal 11.14/15.21mph Add a comment 1.7mi, 9:09 Cycling - Commuting - === 1) 1.7m - 9:09(5:22/m) 82cal 11.18/20.09mph Add a comment	1.6mi, 7:42 Cycling - Commuting - === 1) 0.62m - 2:38(4:14/m) 60cal 14.19/17.01mph 2) 0.62m - 3:05(4:58/m) 73cal 12.09/19.97mph 3) 0.38m - 2:00(5:14/m) 42cal 11.48/22.67mph Add a comment 0.5mi, 4:52 Running - Warm Down - === 1) 0.45m - 4:52(10:51/m) 133/141bpm 45cal 5.53/7.95mph Add a comment 3.9mi, 46:43 Running - Orienteering MLS Alice Holt Lgt Grn 4.5km 10:22/km === 1) 0.62m - 6:56(11:09/m) 142/158bpm 70cal 5.38/7.25mph 2) 0.62m - 7:22(11:51/m) 148/156bpm 81cal 5.06/8.06mph 3) 0.62m - 10:20(16:37/m) 152/161bpm 115cal 3.61/7.52mph 4) 0.62m - 6:23(10:17/m) 156/160bpm 73cal 5.83/8.18mph 5) 0.62m - 7:32(12:08/m) 156/166bpm 86cal 4.94/7.55mph 6) 0.62m - 6:37(10:39/m) 158/165bpm 77cal 5.64/7.71mph 7) 0.12m - 1:33(12:41/m) 162/163bpm 18cal 4.73/6.72mph Add a comment 0.6mi, 5:51 Running - Warm Up - === 1) 0.6m - 5:51(9:48/m) 128/141bpm 53cal 6.12/7.93mph Add a comment 1.8mi, 8:48 Cycling - Commuting - === 1) 1.8m - 8:48(4:54/m) 85cal 12.26/18.43mph Add a comment	3.3mi, 32:44 Running - Recovery Run - === 1) 0.62m - 6:11(9:57/m) 80cal 6.03/7.97mph 2) 0.62m - 6:07(9:50/m) 83cal 6.1/7.72mph 3) 0.62m - 5:55(9:31/m) 81cal 6.31/7.76mph 4) 0.62m - 6:11(9:57/m) 82cal 6.03/7.76mph 5) 0.62m - 6:40(10:44/m) 85cal 5.59/7.12mph 6) 0.18m - 1:41(9:29/m) 23cal 6.32/7.49mph Add a comment 0.8mi, 5:25 Cycling - Mountain Biking Dentist === 1) 0.79m - 5:25(6:50/m) 33cal 8.78/14.07mph Add a comment 2.6mi, 11:33 Cycling - Mountain Biking AHC === 1) 2.61m - 11:33(4:25/m) 112cal 13.57/20.09mph Add a comment 2.4mi, 14:33 Cycling - Mountain Biking AHC === 1) 2.4m - 14:33(6:04/m) 118cal 9.9/15.61mph Add a comment 2.1mi, 12:49 Cycling - Commuting - === 1) 2.13m - 12:49(6:01/m) 93cal 9.96/22.41mph Add a comment	3.2mi, 41:12 Running - Cross Country Mytchett O trg 4.5km === 1) 0.62m - 8:03(12:58/m) 70cal 4.63/7.05mph 2) 0.62m - 7:49(12:35/m) 71cal 4.77/8.01mph 3) 0.62m - 7:48(12:33/m) 68cal 4.78/7.58mph 4) 0.62m - 8:45(14:05/m) 72cal 4.26/7.1mph 5) 0.62m - 7:59(12:51/m) 73cal 4.67/7.52mph 6) 0.09m - 48(8:37/m) 10cal 6.96/7.98mph Add a comment 2.6mi, 15:10 Cycling - Mountain Biking Gym === 1) 2.58m - 15:10(5:52/m) 124cal 10.23/16.53mph Add a comment 1.4mi, 6:33 Cycling - Mountain Biking Gym === 1) 0.62m - 2:21(3:46/m) 52cal 15.89/19.49mph 2) 0.62m - 3:15(5:14/m) 75cal 11.48/18.12mph 3) 0.2m - 58(4:55/m) 21cal 12.22/14.52mph Add a comment	4.5mi, 48:14 Running - Orienteering BKO Swinley E Short Blue, 5.9km 8:10/km === 1) 0.62m - 6:39(10:42/m) 141/151bpm 68cal 5.61/7.61mph 2) 0.62m - 6:45(10:52/m) 150/155bpm 74cal 5.52/7.46mph 3) 0.62m - 5:41(9:09/m) 150/156bpm 62cal 6.56/8.07mph 4) 0.62m - 6:06(9:49/m) 151/157bpm 67cal 6.12/8.52mph 5) 0.62m - 6:59(11:14/m) 151/157bpm 77cal 5.34/8.33mph 6) 0.62m - 7:24(11:54/m) 156/159bpm 84cal 5.04/6.96mph 7) 0.62m - 7:16(11:42/m) 158/163bpm 85cal 5.13/7.63mph 8) 0.19m - 1:30(7:56/m) 158/163bpm 17cal 7.56/9.86mph Add a comment	-
Mon 15th Oct Oct 15	Tue 16th Oct Oct 16	Wed 17th Oct Oct 17	Thu 18th Oct Oct 18	Fri 19th Oct Oct 19	Sat 20th Oct Oct 20	Sun 21st Oct Oct 21
4mi, 37:49 Running - Recovery Run M4 Body aching, breathless === 1) 0.62m - 6:02(9:43/m) 79cal 6.17/7.27mph 2) 0.62m - 6:08(9:52/m) 81cal 6.08/7.47mph 3) 0.62m - 6:00(9:40/m) 82cal 6.21/8.7mph 4) 0.62m - 5:59(9:38/m) 82cal 6.23/8.67mph 5) 0.62m - 6:14(10:02/m) 82cal 5.98/7.69mph 6) 0.62m - 6:50(11:00/m) 84cal 5.46/8.12mph 7) 0.07m - 35(8:55/m) 8cal 6.73/8.58mph Add a comment 5.4mi, 29:05 Cycling - Mountain Biking Gym === 1) 5m - 27:23(5:29/m) 215cal 10.96/18.79mph 2) 0.36m - 1:43(4:47/m) 14cal 12.53/14.29mph Add a comment 0mi, 30:00 Cross-Training - CXWorx Cx32-1 Add a comment 1.4mi, 6:49 Cycling - Mountain Biking Gym === 1) 1.35m - 6:49(5:02/m) 55cal 11.93/17.09mph Add a comment	-	0.2mi, 2:00 Running - Warm Down - === 1) 0.16m - 2:00(12:29/m) 164/173bpm 16cal 4.8/6.4mph Add a comment 5.6mi, 1:05:55 Running - Orienteering MLS Hawley Sh Blue 6.1 km Let down on a few occasions by inability to find control in circle === 1) 0.62m - 6:54(11:06/m) 140/155bpm 74cal 5.41/7.31mph 2) 0.62m - 7:30(12:04/m) 149/158bpm 87cal 4.97/7.94mph 3) 0.62m - 8:24(13:31/m) 150/155bpm 97cal 4.44/7.39mph 4) 0.62m - 7:00(11:16/m) 154/158bpm 83cal 5.32/7.95mph 5) 0.62m - 6:52(11:03/m) 152/158bpm 79cal 5.43/8.1mph 6) 0.62m - 6:00(9:39/m) 155/162bpm 71cal 6.21/8.56mph 7) 0.62m - 8:25(13:32/m) 154/159bpm 100cal 4.43/7.81mph 8) 0.62m - 6:58(11:13/m) 154/164bpm 82cal 5.35/8.48mph 9) 0.62m - 7:50(12:36/m) 156/164bpm 94cal 4.76/8.58mph 10) 0.02m - 7(7:55/m) 160/160bpm 1cal 7.58/8.63mph Add a comment 0.2mi, 1:34 Running - Warm Up - === 1) 0.16m - 1:34(9:34/m) 128/162bpm 14cal 6.27/7.64mph Add a comment 2.2mi, 13:00 Cycling - Mountain Biking Gym === 1) 2.24m - 13:00(5:48/m) 86cal 10.33/14.14mph Add a comment 0mi, 30:00 Cross-Training - CXWorx Cx32-2 Add a comment 1.4mi, 7:21 Cycling - Mountain Biking Gym === 1) 1.37m - 7:21(5:22/m) 54cal 11.19/18.19mph 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	4:07:04	41.04%
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%
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%
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%
Fetch Monopoly Run	20 Feb		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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