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paul0 MS

About

Race Times

All Races

Mileage

Training

Blog

Belgrave Harriers, Headington RoadRunners

Races
51
Miles
14800
Miles
17
Miles
236
WAVA
74.21%
Mile
5:03
5k
17:31
10k
36:55
10M
1:03:00
Half
1:19:48
Mara
2:56:11

About Me

I quite like running.
Goals (lifetime)
-24,902 miles i.e. the circumference of the earth (13k as of Apr 18) -10 marathons (8 done as of Apr 18) - -sub 80 half (done Feb 15) -sub 17 5k -complete a 100k (signed up to RTTS 2018) -complete an ironman

Groups

This user is a member of 100 miles a month - the 2015 edition, 1000 miles in 2009, 2000 miles in 2012, 750 miles in 2009, FetchPoint Game, I love Cycling, Single Fetchies, Sub 40 10K, Sub-20 5k, Swimmers, The 100 Press-up Group, Triathlon - 3 times the fun - Splash Wobble Plod - ahoy my pirate hearties!, VLM Runners

2019 Targets

RUN
2000

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
1mi	Sri Chinmoy 3 x 1mile relay1mi	5:03	5:03	74.04	2							5:27		5:03
5km	HRR club 5k series race 15km	17:31	5:38	73.64	10	20:03		18:11	17:31	19:13	17:58
10km	Great Bristol 10k10km	36:55	5:56	73.30	11	42:39	41:46	38:02	38:13	38:49	38:17			36:55
10mi	Self Transcendence Battersea Park 10M10mi	1:03:00	6:18	70.45	3	1:11:31					1:04:18	1:03:00
11mi	Terminator 1011mi	1:56:49	10:37	41.82	1
13.1mi	Wokingham Half Marathon13.1mi	1:19:48	6:05	74.21	15		1:30:33	1:25:39	1:22:35	1:26:30	1:30:12	1:19:48	1:24:44	1:23:41	1:22:02
26.2mi	London Marathon26.2mi	2:56:11	6:43	70.90	8			2:59:28	2:57:47	3:22:41	2:59:33		2:56:11		3:11:30

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	147	0	0	0	0	0	0	0	0	0	0	0	147
2018	277	200	304	141	197	237	149	30	150	113	173	195	2167
2017	205	160	193	121	129	94	144	76	190	219	176	213	1921
2016	171	149	257	176	55	18	21	48	104	129	139	168	1436
2015	221	120	106	102	102	52	114	196	107	109	131	140	1500
2014	145	171	210	80	98	63	118	49	135	159	193	206	1628
2013	29	190	43	100	19	11	37	15	148	157	177	176	1102
2012	257	218	219	83	91	35	142	60	102	111	110	120	1548
2011	150	120	218	217	116	7	83	253	234	125	110	184	1816
2011	0	0	0	0.6	0	0	0	0	0	0	0	0	0.6
2010	77	92	77	68	61	67	48	17	47	46	74	76	750
2009	54	61	110	82	62	90	70	21	3	52	58	97	760
2009	15	22	116	23	0	0	0	0	0	0	60	0	236
2009	4.1	5.9	5.6	0	0.6	0	0	0	0	0	0	0	16.2
2008	0	0	0	0	0	0	0	0	0	15	11	0	26

Fri 21st Dec Dec 21	Sat 22nd Dec Dec 22	Sun 23rd Dec Dec 23	Mon 24th Dec Dec 24	Tue 25th Dec Dec 25	Wed 26th Dec Dec 26	Thu 27th Dec Dec 27
-	-	20mi, 2:35:32 Running - General Split Summary === 1) 0.62m - 5:10(8:20/m) 116/132bpm 57cal 7.21/7.68mph 2) 0.62m - 5:19(8:33/m) 144/155bpm 83cal 7.02/7.64mph 3) 0.62m - 4:54(7:52/m) 128/140bpm 59cal 7.62/7.85mph 4) 0.62m - 5:18(8:31/m) 146/156bpm 84cal 7.04/7.62mph 5) 0.62m - 5:55(9:31/m) 157/166bpm 100cal 6.31/6.68mph 6) 0.62m - 4:58(7:59/m) 140/165bpm 63cal 7.52/7.81mph 7) 0.62m - 4:53(7:52/m) 127/143bpm 43cal 7.63/7.89mph 8) 0.62m - 4:51(7:49/m) 120/127bpm 29cal 7.68/7.99mph 9) 0.62m - 4:43(7:35/m) 124/131bpm 35cal 7.91/8.27mph 10) 0.62m - 4:34(7:21/m) 118/126bpm 25cal 8.17/8.89mph 11) 0.48m - 3:36(7:30/m) 126/139bpm 29cal 7.99/8.54mph 12) 0.15m - 1:08(7:32/m) 128/131bpm 10cal 7.97/8.22mph 13) 0.62m - 4:49(7:45/m) 121/129bpm 32cal 7.74/7.95mph 14) 0.62m - 4:46(7:40/m) 126/130bpm 38cal 7.83/8.12mph 15) 0.62m - 4:44(7:38/m) 124/131bpm 34cal 7.86/8.18mph 16) 0.62m - 4:58(8:00/m) 126/139bpm 39cal 7.5/8.06mph 17) 0.62m - 4:49(7:45/m) 130/155bpm 45cal 7.75/8.06mph 18) 0.62m - 4:45(7:38/m) 132/140bpm 48cal 7.86/8.22mph 19) 0.62m - 4:54(7:53/m) 134/137bpm 52cal 7.61/7.87mph 20) 0.62m - 4:46(7:40/m) 134/138bpm 49cal 7.83/8.01mph 21) 0.62m - 4:44(7:37/m) 133/139bpm 48cal 7.87/8.06mph 22) 0.62m - 4:50(7:46/m) 133/137bpm 45cal 7.72/9.64mph 23) 0.62m - 4:42(7:33/m) 134/138bpm 46cal 7.94/8.75mph 24) 0.62m - 4:48(7:43/m) 133/139bpm 45cal 7.77/8.08mph 25) 0.62m - 4:49(7:45/m) 131/142bpm 40cal 7.74/7.89mph 26) 0.62m - 4:42(7:34/m) 132/136bpm 40cal 7.92/8.41mph 27) 0.62m - 4:46(7:41/m) 130/138bpm 35cal 7.81/9.56mph 28) 0.62m - 4:55(7:55/m) 133/142bpm 44cal 7.57/10.06mph 29) 0.62m - 4:48(7:43/m) 130/136bpm 35cal 7.78/7.93mph 30) 0.62m - 4:40(7:30/m) 136/140bpm 47cal 7.99/9.16mph 31) 0.62m - 4:45(7:39/m) 135/141bpm 45cal 7.84/8.45mph 32) 0.62m - 4:24(7:04/m) 135/139bpm 41cal 8.48/10.14mph 33) 0.62m - 4:20(6:58/m) 139/144bpm 48cal 8.62/9.62mph 34) 0.07m - 31(7:09/m) 139/141bpm 5cal 8.39/9mph Add a comment	-	-	14mi, 1:52:16 Running - General Split Summary === 1) 0.62m - 5:13(8:24/m) 119/133bpm 60cal 7.15/7.68mph 2) 0.62m - 5:10(8:19/m) 147/164bpm 83cal 7.21/7.64mph 3) 0.62m - 4:44(7:37/m) 138/145bpm 68cal 7.87/8.18mph 4) 0.62m - 5:11(8:20/m) 153/160bpm 85cal 7.2/7.83mph 5) 0.62m - 5:51(9:25/m) 162/167bpm 102cal 6.38/6.91mph 6) 0.62m - 4:56(7:56/m) 144/166bpm 70cal 7.56/7.7mph 7) 0.62m - 4:59(8:02/m) 133/150bpm 50cal 7.47/7.85mph 8) 0.62m - 4:51(7:49/m) 127/136bpm 36cal 7.68/8.06mph 9) 0.62m - 4:43(7:35/m) 130/139bpm 41cal 7.9/8.16mph 10) 0.62m - 4:46(7:40/m) 123/134bpm 28cal 7.83/8.01mph 11) 0.62m - 4:53(7:51/m) 134/146bpm 49cal 7.65/7.99mph 12) 0.62m - 5:28(8:48/m) 151/175bpm 83cal 6.81/7.64mph 13) 0.62m - 5:05(8:10/m) 160/172bpm 87cal 7.34/7.93mph 14) 0.62m - 4:58(7:59/m) 148/160bpm 73cal 7.51/7.85mph 15) 0.62m - 5:10(8:18/m) 149/155bpm 78cal 7.23/7.93mph 16) 0.62m - 5:01(8:05/m) 146/155bpm 67cal 7.42/8.08mph 17) 0.62m - 5:13(8:24/m) 136/158bpm 39cal 7.14/7.85mph 18) 0.62m - 4:44(7:37/m) 143/152bpm 54cal 7.89/8.66mph 19) 0.62m - 4:37(7:27/m) 142/150bpm 47cal 8.06/8.29mph 20) 0.62m - 4:34(7:21/m) 138/145bpm 38cal 8.16/9.37mph 21) 0.62m - 4:33(7:19/m) 135/141bpm 28cal 8.2/10.18mph 22) 0.62m - 4:53(7:51/m) 135/140bpm 30cal 7.65/8.08mph 23) 0.36m - 2:43(7:38/m) 135/138bpm 17cal 7.86/8.14mph Add a comment	-
Fri 28th Dec Dec 28	Sat 29th Dec Dec 29	Sun 30th Dec Dec 30	Mon 31st Dec Dec 31	Tue 1st Jan Jan 1	Wed 2nd Jan Jan 2	Thu 3rd Jan Jan 3
-	3.2mi, 19:35 Running - General Split Summary === 1) 0.62m - 3:45(6:02/m) 119/129bpm 41cal 9.95/10.92mph 2) 0.62m - 3:51(6:12/m) 128/144bpm 49cal 9.68/10.08mph 3) 0.62m - 3:52(6:14/m) 133/148bpm 52cal 9.62/10.23mph 4) 0.62m - 3:56(6:20/m) 142/164bpm 57cal 9.47/10.02mph 5) 0.62m - 3:48(6:07/m) 126/144bpm 41cal 9.82/10.08mph 6) 0.07m - 22(5:41/m) 120/128bpm 3cal 10.56/10.25mph Add a comment	17.4mi, 2:17:33 Running - General Split Summary === 1) 0.62m - 4:58(8:00/m) 117/130bpm 56cal 7.5/8.16mph 2) 0.62m - 4:53(7:51/m) 135/149bpm 69cal 7.64/8.14mph 3) 0.62m - 4:50(7:47/m) 136/140bpm 68cal 7.71/8.18mph 4) 0.62m - 5:00(8:03/m) 130/140bpm 62cal 7.46/8.5mph 5) 0.62m - 5:19(8:34/m) 121/131bpm 49cal 7.01/7.78mph 6) 0.62m - 5:23(8:40/m) 128/141bpm 59cal 6.92/7.76mph 7) 0.62m - 5:01(8:05/m) 128/139bpm 53cal 7.42/8.06mph 8) 0.62m - 4:46(7:40/m) 126/135bpm 45cal 7.83/8.56mph 9) 0.62m - 5:36(9:01/m) 126/136bpm 52cal 6.66/7.85mph 10) 0.62m - 5:07(8:14/m) 141/153bpm 70cal 7.29/7.68mph 11) 0.62m - 5:04(8:10/m) 131/136bpm 52cal 7.35/7.97mph 12) 0.62m - 5:01(8:05/m) 132/134bpm 52cal 7.42/8.1mph 13) 0.62m - 4:53(7:51/m) 132/135bpm 50cal 7.65/8.18mph 14) 0.62m - 4:46(7:41/m) 132/136bpm 47cal 7.81/8.06mph 15) 0.62m - 4:50(7:46/m) 130/139bpm 44cal 7.72/8.2mph 16) 0.62m - 4:49(7:45/m) 129/132bpm 40cal 7.74/8.43mph 17) 0.62m - 4:57(7:59/m) 130/134bpm 42cal 7.52/7.76mph 18) 0.62m - 4:44(7:37/m) 130/155bpm 40cal 7.87/9.54mph 19) 0.62m - 3:55(6:19/m) 134/137bpm 39cal 9.5/9.91mph 20) 0.62m - 4:20(6:58/m) 130/136bpm 35cal 8.61/10.04mph 21) 0.62m - 4:44(7:37/m) 132/139bpm 41cal 7.87/8.16mph 22) 0.62m - 4:47(7:42/m) 129/137bpm 37cal 7.8/8.06mph 23) 0.62m - 4:45(7:39/m) 139/163bpm 54cal 7.85/8.1mph 24) 0.62m - 4:52(7:50/m) 137/140bpm 53cal 7.66/7.99mph 25) 0.62m - 4:54(7:53/m) 135/138bpm 47cal 7.61/7.93mph 26) 0.62m - 4:49(7:45/m) 135/142bpm 46cal 7.74/7.91mph 27) 0.62m - 5:15(8:27/m) 138/149bpm 58cal 7.1/7.68mph 28) 0.62m - 5:12(8:22/m) 137/143bpm 53cal 7.17/7.72mph 29) 0m - 1(6:29/m) 132/132bpm 9.24/6.39mph Add a comment	-	-	6.9mi, 59:51 Running - General Split Summary === 1) 0.62m - 5:56(9:33/m) 121/128bpm 71cal 6.28/8.7mph 2) 0.62m - 6:08(9:52/m) 121/128bpm 69cal 6.08/7.95mph 3) 0.62m - 5:49(9:21/m) 120/126bpm 61cal 6.41/8.6mph 4) 0.62m - 5:54(9:30/m) 122/127bpm 60cal 6.32/7.72mph 5) 0.62m - 5:38(9:04/m) 119/123bpm 52cal 6.62/7.89mph 6) 0.62m - 5:35(8:59/m) 122/129bpm 54cal 6.68/7.74mph 7) 0.62m - 4:14(6:49/m) 121/126bpm 38cal 8.8/9.66mph 8) 0.62m - 5:22(8:38/m) 121/127bpm 47cal 6.95/8.89mph 9) 0.62m - 4:39(7:29/m) 125/135bpm 46cal 8.02/9.37mph 10) 0.62m - 4:51(7:48/m) 124/131bpm 44cal 7.69/9.43mph 11) 0.62m - 5:19(8:33/m) 120/127bpm 42cal 7.01/8.81mph 12) 0.06m - 27(7:54/m) 117/119bpm 3cal 7.59/7.2mph Add a comment 4.6mi, 34:41 Running - General Split Summary === 1) 0.62m - 4:58(7:59/m) 118/127bpm 55cal 7.52/8.68mph 2) 0.62m - 4:40(7:31/m) 128/134bpm 61cal 7.98/9.77mph 3) 0.62m - 4:21(7:00/m) 133/144bpm 59cal 8.58/9.68mph 4) 0.62m - 4:34(7:21/m) 130/142bpm 56cal 8.16/9.35mph 5) 0.62m - 4:27(7:09/m) 140/150bpm 65cal 8.39/9.83mph 6) 0.62m - 4:41(7:33/m) 141/164bpm 68cal 7.95/8.81mph 7) 0.62m - 4:52(7:50/m) 145/172bpm 73cal 7.65/8.37mph 8) 0.25m - 2:08(8:32/m) 137/144bpm 29cal 7.03/8.12mph Add a comment	1mi, 8:57 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 134/146bpm 75cal 7.34/7.89mph 2) 0.42m - 3:52(9:09/m) 132/141bpm 54cal 6.56/8.01mph Add a comment 5.2mi, 41:03 Running - General Split Summary === 1) 0.62m - 4:28(7:11/m) 119/136bpm 51cal 8.34/9.23mph 2) 0.02m - 1:20(1:03:56/m) 116/126bpm 14cal 0.94/9.16mph 3) 0.62m - 3:55(6:18/m) 129/150bpm 51cal 9.53/10.18mph 4) 0.05m - 1:20(26:36/m) 134/152bpm 18cal 2.25/10.14mph 5) 0.62m - 3:54(6:17/m) 137/159bpm 54cal 9.56/10.04mph 6) 0.02m - 1:20(55:55/m) 147/157bpm 21cal 1.07/9.83mph 7) 0.62m - 3:44(6:01/m) 145/151bpm 58cal 9.97/9.89mph 8) 0.05m - 1:20(25:46/m) 144/149bpm 20cal 2.33/9.98mph 9) 0.62m - 3:55(6:18/m) 148/154bpm 62cal 9.52/9.89mph 10) 0.04m - 1:20(34:41/m) 143/145bpm 19cal 1.73/9.6mph 11) 0.62m - 3:56(6:19/m) 143/147bpm 58cal 9.49/9.87mph 12) 0.03m - 1:20(40:52/m) 138/149bpm 18cal 1.47/9.31mph 13) 0.62m - 3:53(6:16/m) 137/141bpm 50cal 9.59/10.48mph 14) 0.03m - 1:20(47:18/m) 136/139bpm 16cal 1.27/10.08mph 15) 0.62m - 3:49(6:08/m) 140/154bpm 51cal 9.78/10.87mph 16) 0.02m - 9(7:54/m) 144/145bpm 2cal 7.6/10.96mph Add a comment 1.2mi, 9:56 Running - General Split Summary === 1) 0.62m - 6:02(9:42/m) 110/121bpm 58cal 6.18/7.24mph 2) 0.55m - 3:55(7:07/m) 114/119bpm 39cal 8.43/12.48mph Add a comment
Fri 4th Jan Jan 4	Sat 5th Jan Jan 5	Sun 6th Jan Jan 6	Mon 7th Jan Jan 7	Tue 8th Jan Jan 8	Wed 9th Jan Jan 9	Thu 10th Jan Jan 10
-	1.3mi, 11:01 Running - General Split Summary === 1) 0.62m - 5:11(8:20/m) 134/143bpm 75cal 7.2/7.68mph 2) 0.62m - 5:42(9:10/m) 136/143bpm 84cal 6.55/7.58mph 3) 0.02m - 8(9:11/m) 130/133bpm 1cal 6.53/7.39mph Add a comment 3.1mi, 19:03 Running - General Split Summary === 1) 0.62m - 4:00(6:26/m) 122/142bpm 48cal 9.33/10.98mph 2) 0.62m - 3:52(6:14/m) 140/158bpm 58cal 9.63/9.93mph 3) 0.62m - 3:57(6:22/m) 143/147bpm 62cal 9.42/10.02mph 4) 0.62m - 3:51(6:11/m) 145/160bpm 61cal 9.7/10.12mph 5) 0.59m - 3:24(5:46/m) 142/150bpm 51cal 10.4/11.08mph Add a comment 15mi, 2:04:02 Running - General Split Summary === 1) 0.62m - 5:09(8:17/m) 111/122bpm 52cal 7.25/7.72mph 2) 0.62m - 5:04(8:09/m) 120/125bpm 58cal 7.36/7.56mph 3) 0.62m - 5:02(8:06/m) 122/130bpm 57cal 7.41/7.68mph 4) 0.62m - 5:01(8:05/m) 126/133bpm 61cal 7.42/7.81mph 5) 0.62m - 5:15(8:27/m) 122/133bpm 55cal 7.1/7.83mph 6) 0.62m - 5:06(8:12/m) 129/134bpm 61cal 7.31/7.87mph 7) 0.62m - 5:02(8:06/m) 128/134bpm 57cal 7.4/7.81mph 8) 0.62m - 5:01(8:04/m) 129/133bpm 56cal 7.44/7.91mph 9) 0.62m - 5:08(8:16/m) 129/135bpm 56cal 7.25/7.83mph 10) 0.62m - 5:09(8:17/m) 131/143bpm 58cal 7.24/7.7mph 11) 0.62m - 5:03(8:08/m) 129/134bpm 52cal 7.37/7.78mph 12) 0.62m - 5:23(8:39/m) 123/128bpm 41cal 6.93/7.76mph 13) 0.62m - 5:04(8:09/m) 124/134bpm 40cal 7.36/7.72mph 14) 0.62m - 4:58(8:00/m) 127/133bpm 46cal 7.5/7.78mph 15) 0.62m - 5:22(8:37/m) 128/133bpm 48cal 6.96/7.74mph 16) 0.62m - 5:23(8:40/m) 123/130bpm 39cal 6.92/7.41mph 17) 0.62m - 5:13(8:25/m) 119/127bpm 30cal 7.14/7.68mph 18) 0.62m - 5:17(8:30/m) 123/126bpm 37cal 7.06/7.7mph 19) 0.62m - 5:20(8:36/m) 122/128bpm 37cal 6.98/7.47mph 20) 0.62m - 5:01(8:04/m) 124/133bpm 38cal 7.44/7.87mph 21) 0.62m - 5:08(8:16/m) 121/126bpm 33cal 7.26/7.62mph 22) 0.62m - 5:08(8:16/m) 121/128bpm 33cal 7.26/7.56mph 23) 0.62m - 5:01(8:04/m) 125/132bpm 40cal 7.44/7.7mph 24) 0.62m - 4:59(8:01/m) 122/131bpm 35cal 7.49/7.83mph 25) 0.09m - 45(8:11/m) 118/122bpm 4cal 7.33/7.89mph Add a comment	9.3mi, 1:15:08 Running - General Split Summary === 1) 0.62m - 5:29(8:49/m) 108/122bpm 54cal 6.8/7.66mph 2) 0.62m - 5:05(8:10/m) 118/123bpm 56cal 7.34/7.7mph 3) 0.62m - 4:39(7:29/m) 122/126bpm 54cal 8.01/8.62mph 4) 0.62m - 5:34(8:58/m) 122/137bpm 60cal 6.7/9.37mph 5) 0.62m - 4:50(7:46/m) 127/135bpm 58cal 7.72/8.22mph 6) 0.62m - 5:00(8:02/m) 128/135bpm 59cal 7.46/9.25mph 7) 0.62m - 4:55(7:55/m) 134/136bpm 65cal 7.58/8.27mph 8) 0.62m - 4:57(7:57/m) 140/173bpm 71cal 7.54/7.78mph 9) 0.62m - 4:54(7:54/m) 138/145bpm 69cal 7.6/8.56mph 10) 0.62m - 5:03(8:07/m) 136/139bpm 65cal 7.39/7.24mph 11) 0.62m - 4:56(7:57/m) 131/137bpm 51cal 7.55/7.87mph 12) 0.62m - 5:50(9:23/m) 129/136bpm 55cal 6.39/7.89mph 13) 0.62m - 5:02(8:06/m) 133/142bpm 54cal 7.4/8.35mph 14) 0.62m - 4:49(7:45/m) 132/135bpm 48cal 7.74/10.65mph 15) 0.56m - 4:06(7:23/m) 132/135bpm 41cal 8.12/9.85mph Add a comment	5mi, 43:13 Running - General Split Summary === 1) 0.62m - 5:51(9:25/m) 115/121bpm 63cal 6.37/8.16mph 2) 0.62m - 5:39(9:05/m) 123/127bpm 67cal 6.6/8.43mph 3) 0.62m - 5:25(8:43/m) 126/131bpm 65cal 6.88/7.95mph 4) 0.62m - 5:04(8:10/m) 124/130bpm 56cal 7.35/8.08mph 5) 0.62m - 5:14(8:26/m) 123/127bpm 54cal 7.12/8.52mph 6) 0.62m - 5:08(8:16/m) 124/127bpm 53cal 7.26/7.93mph 7) 0.62m - 5:18(8:32/m) 121/128bpm 46cal 7.04/7.7mph 8) 0.62m - 5:17(8:30/m) 120/127bpm 44cal 7.05/7.93mph 9) 0.03m - 16(9:55/m) 121/124bpm 2cal 6.05/6.89mph Add a comment 4.6mi, 37:37 Running - General Split Summary === 1) 0.62m - 5:02(8:06/m) 125/142bpm 65cal 7.41/8.35mph 2) 0.62m - 4:49(7:45/m) 141/147bpm 75cal 7.74/8.37mph 3) 0.62m - 4:48(7:43/m) 142/148bpm 74cal 7.77/8.12mph 4) 0.62m - 5:01(8:05/m) 138/147bpm 72cal 7.43/7.93mph 5) 0.62m - 5:04(8:10/m) 144/148bpm 79cal 7.35/8.1mph 6) 0.62m - 5:16(8:29/m) 140/148bpm 75cal 7.07/7.91mph 7) 0.62m - 5:08(8:15/m) 142/153bpm 75cal 7.27/8.06mph 8) 0.24m - 2:28(10:06/m) 134/140bpm 28cal 5.94/7.41mph Add a comment	0.4mi, 3:30 Running - General Split Summary === 1) 0.39m - 3:30(8:53/m) 130/153bpm 49cal 6.75/7.41mph Add a comment 6.7mi, 50:26 Running - General Split Summary === 1) 0.62m - 3:58(6:23/m) 135/152bpm 55cal 9.39/10.81mph 2) 0.05m - 1:20(28:48/m) 140/152bpm 20cal 2.08/9.14mph 3) 0.62m - 3:48(6:07/m) 147/154bpm 60cal 9.8/10.25mph 4) 0.03m - 1:20(38:26/m) 151/153bpm 21cal 1.56/10.25mph 5) 0.62m - 3:55(6:19/m) 151/160bpm 63cal 9.51/10.83mph 6) 0.05m - 1:20(25:52/m) 137/161bpm 17cal 2.32/10.23mph 7) 0.62m - 3:40(5:54/m) 151/163bpm 56cal 10.16/11.06mph 8) 0.05m - 1:20(27:28/m) 149/163bpm 21cal 2.19/10.54mph 9) 0.62m - 3:49(6:09/m) 155/165bpm 61cal 9.75/10.48mph 10) 0.04m - 1:20(38:03/m) 160/166bpm 22cal 1.58/9.27mph 11) 0.62m - 3:47(6:06/m) 157/169bpm 62cal 9.85/11.1mph 12) 0.06m - 1:20(23:19/m) 146/164bpm 19cal 2.57/10.6mph 13) 0.62m - 3:48(6:07/m) 157/168bpm 59cal 9.81/10.44mph 14) 0.06m - 1:20(23:30/m) 151/165bpm 20cal 2.55/9.89mph 15) 0.62m - 3:51(6:11/m) 153/164bpm 57cal 9.7/10.94mph 16) 0.08m - 1:20(16:57/m) 144/164bpm 16cal 3.54/10.48mph 17) 0.62m - 3:49(6:08/m) 156/165bpm 59cal 9.79/10.42mph 18) 0.08m - 1:20(17:08/m) 157/170bpm 22cal 3.5/10.06mph 19) 0.62m - 3:52(6:14/m) 154/163bpm 59cal 9.63/10.02mph 20) 0.01m - 8(9:22/m) 163/164bpm 2cal 6.4/10.06mph Add a comment	12.1mi, 1:32:14 Running - General Split Summary === 1) 0.62m - 5:16(8:28/m) 120/126bpm 62cal 7.09/7.76mph 2) 0.62m - 4:42(7:34/m) 126/128bpm 59cal 7.93/8.25mph 3) 0.62m - 4:35(7:23/m) 126/134bpm 56cal 8.13/9.5mph 4) 0.62m - 4:37(7:26/m) 133/138bpm 63cal 8.08/8.77mph 5) 0.62m - 4:48(7:44/m) 131/139bpm 60cal 7.76/8.2mph 6) 0.62m - 4:59(8:01/m) 134/139bpm 64cal 7.49/7.93mph 7) 0.62m - 4:35(7:23/m) 139/143bpm 66cal 8.13/8.39mph 8) 0.62m - 4:35(7:22/m) 137/141bpm 61cal 8.14/8.43mph 9) 0.62m - 4:42(7:34/m) 134/139bpm 57cal 7.93/8.41mph 10) 0.62m - 4:33(7:19/m) 136/141bpm 57cal 8.21/8.33mph 11) 0.62m - 4:49(7:45/m) 135/140bpm 57cal 7.75/7.95mph 12) 0.62m - 4:33(7:19/m) 141/145bpm 62cal 8.2/8.79mph 13) 0.62m - 4:38(7:27/m) 139/144bpm 59cal 8.06/8.62mph 14) 0.62m - 4:37(7:26/m) 134/140bpm 48cal 8.06/8.22mph 15) 0.62m - 4:54(7:53/m) 135/139bpm 53cal 7.61/8.04mph 16) 0.62m - 4:46(7:40/m) 128/138bpm 33cal 7.83/7.99mph 17) 0.62m - 4:43(7:35/m) 133/140bpm 45cal 7.91/8.18mph 18) 0.62m - 4:50(7:46/m) 134/141bpm 48cal 7.72/8.37mph 19) 0.62m - 4:58(8:00/m) 132/140bpm 42cal 7.51/8.22mph 20) 0.27m - 2:05(7:36/m) 133/136bpm 18cal 7.89/8.16mph Add a comment	6.8mi, 55:47 Running - General Split Summary === 1) 0.62m - 6:25(10:19/m) 110/123bpm 63cal 5.81/6.82mph 2) 0.62m - 5:34(8:58/m) 112/120bpm 54cal 6.7/10mph 3) 0.62m - 5:06(8:12/m) 118/124bpm 53cal 7.31/7.97mph 4) 0.62m - 4:49(7:45/m) 122/129bpm 52cal 7.74/7.85mph 5) 0.62m - 4:50(7:46/m) 127/135bpm 57cal 7.72/8.75mph 6) 0.62m - 4:22(7:02/m) 136/146bpm 61cal 8.54/9.23mph 7) 0.62m - 4:54(7:53/m) 140/146bpm 72cal 7.61/8.85mph 8) 0.62m - 4:38(7:28/m) 137/142bpm 62cal 8.03/9.2mph 9) 0.62m - 5:02(8:06/m) 129/136bpm 52cal 7.4/8.35mph 10) 0.62m - 5:18(8:32/m) 129/132bpm 54cal 7.03/8.54mph 11) 0.57m - 4:49(8:26/m) 128/134bpm 46cal 7.11/7.56mph Add a comment 4.6mi, 38:55 Running - General Split Summary === 1) 0.62m - 5:13(8:23/m) 122/130bpm 65cal 7.15/8.2mph 2) 0.62m - 5:13(8:24/m) 127/134bpm 67cal 7.15/7.68mph 3) 0.62m - 5:16(8:28/m) 129/135bpm 67cal 7.08/7.95mph 4) 0.62m - 5:09(8:18/m) 130/136bpm 66cal 7.23/8.12mph 5) 0.62m - 5:16(8:29/m) 133/139bpm 70cal 7.07/7.91mph 6) 0.62m - 5:11(8:20/m) 136/148bpm 70cal 7.19/8.06mph 7) 0.62m - 5:33(8:56/m) 137/140bpm 76cal 6.72/7.76mph 8) 0.22m - 2:04(9:16/m) 136/138bpm 27cal 6.47/7.6mph Add a comment
Fri 11th Jan Jan 11	Sat 12th Jan Jan 12	Sun 13th Jan Jan 13	Mon 14th Jan Jan 14	Tue 15th Jan Jan 15	Wed 16th Jan Jan 16	Thu 17th Jan Jan 17
-	3.1mi, 19:05 Running - General Split Summary === 1) 0.62m - 4:09(6:40/m) 133/151bpm 57cal 9/9.6mph 2) 0.62m - 3:48(6:07/m) 148/153bpm 62cal 9.8/10.35mph 3) 0.62m - 3:52(6:14/m) 150/170bpm 63cal 9.63/10.31mph 4) 0.62m - 3:46(6:04/m) 166/176bpm 68cal 9.89/10.79mph 5) 0.57m - 3:30(6:05/m) 167/181bpm 63cal 9.85/11.1mph Add a comment 19.2mi, 2:34:48 Running - General Split Summary === 1) 0.62m - 5:27(8:47/m) 111/123bpm 55cal 6.84/7.12mph 2) 0.62m - 5:12(8:21/m) 121/127bpm 60cal 7.18/7.43mph 3) 0.62m - 5:11(8:21/m) 123/127bpm 60cal 7.18/8.06mph 4) 0.62m - 5:02(8:06/m) 126/133bpm 59cal 7.41/7.76mph 5) 0.62m - 5:08(8:15/m) 127/133bpm 60cal 7.27/8.18mph 6) 0.62m - 5:01(8:05/m) 132/137bpm 63cal 7.42/8.04mph 7) 0.62m - 4:59(8:01/m) 132/136bpm 61cal 7.49/7.83mph 8) 0.62m - 5:11(8:20/m) 131/134bpm 60cal 7.2/7.78mph 9) 0.62m - 5:02(8:07/m) 131/137bpm 57cal 7.4/7.78mph 10) 0.62m - 4:58(7:59/m) 131/137bpm 54cal 7.51/8.14mph 11) 0.62m - 4:56(7:56/m) 134/142bpm 58cal 7.56/7.99mph 12) 0.62m - 4:56(7:57/m) 132/138bpm 53cal 7.55/8.08mph 13) 0.62m - 5:10(8:19/m) 136/145bpm 61cal 7.21/8.27mph 14) 0.62m - 4:55(7:54/m) 135/140bpm 56cal 7.59/7.81mph 15) 0.62m - 4:53(7:52/m) 135/143bpm 55cal 7.63/7.99mph 16) 0.62m - 5:03(8:08/m) 135/140bpm 56cal 7.38/8.27mph 17) 0.62m - 4:56(7:56/m) 137/144bpm 57cal 7.56/8.14mph 18) 0.62m - 4:57(7:57/m) 136/143bpm 54cal 7.54/8.56mph 19) 0.62m - 4:55(7:55/m) 133/139bpm 44cal 7.59/7.95mph 20) 0.62m - 4:56(7:57/m) 134/140bpm 48cal 7.55/7.78mph 21) 0.62m - 4:55(7:54/m) 136/143bpm 51cal 7.59/7.93mph 22) 0.62m - 5:01(8:05/m) 136/140bpm 51cal 7.42/7.83mph 23) 0.62m - 5:00(8:03/m) 135/139bpm 47cal 7.46/8.35mph 24) 0.62m - 5:06(8:13/m) 134/146bpm 45cal 7.31/8.1mph 25) 0.62m - 4:57(7:57/m) 133/140bpm 40cal 7.54/7.89mph 26) 0.62m - 4:53(7:52/m) 137/143bpm 48cal 7.63/7.72mph 27) 0.62m - 5:04(8:09/m) 137/144bpm 51cal 7.36/7.81mph 28) 0.62m - 5:06(8:12/m) 137/142bpm 49cal 7.32/7.83mph 29) 0.62m - 5:10(8:19/m) 136/140bpm 48cal 7.21/7.6mph 30) 0.62m - 4:48(7:44/m) 139/144bpm 49cal 7.76/8.1mph 31) 0.51m - 4:00(7:54/m) 141/145bpm 47cal 7.6/8.41mph Add a comment	10mi, 1:16:29 Running - General Split Summary === 1) 0.62m - 4:59(8:02/m) 118/128bpm 57cal 7.47/8.16mph 2) 0.62m - 4:39(7:28/m) 131/137bpm 64cal 8.03/8.31mph 3) 0.62m - 4:33(7:20/m) 135/140bpm 65cal 8.18/8.7mph 4) 0.62m - 4:42(7:34/m) 137/146bpm 67cal 7.93/9.12mph 5) 0.62m - 4:47(7:43/m) 142/153bpm 72cal 7.78/8.25mph 6) 0.62m - 4:33(7:19/m) 136/143bpm 61cal 8.21/8.85mph 7) 0.62m - 4:46(7:41/m) 136/146bpm 62cal 7.81/8.35mph 8) 0.62m - 4:36(7:24/m) 134/139bpm 54cal 8.11/9.08mph 9) 0.62m - 4:37(7:25/m) 132/145bpm 50cal 8.08/8.85mph 10) 0.62m - 4:45(7:39/m) 147/160bpm 72cal 7.85/8.18mph 11) 0.62m - 4:48(7:43/m) 132/138bpm 48cal 7.78/8.04mph 12) 0.62m - 4:40(7:30/m) 130/141bpm 42cal 8/8.45mph 13) 0.62m - 4:57(7:58/m) 131/138bpm 45cal 7.53/8.14mph 14) 0.62m - 4:55(7:54/m) 134/141bpm 52cal 7.59/8.14mph 15) 0.62m - 4:51(7:48/m) 132/137bpm 44cal 7.69/8.06mph 16) 0.62m - 4:54(7:53/m) 133/138bpm 46cal 7.61/9.08mph 17) 0.06m - 27(7:32/m) 135/137bpm 4cal 7.96/9.23mph Add a comment	1.8mi, 14:52 Running - General Split Summary === 1) 0.62m - 5:16(8:29/m) 118/121bpm 59cal 7.07/12.54mph 2) 0.62m - 5:27(8:46/m) 124/140bpm 66cal 6.85/8.14mph 3) 0.51m - 4:09(8:06/m) 114/123bpm 39cal 7.42/10.71mph Add a comment 1mi, 6:48 Running - General Split Summary === 1) 0.62m - 3:53(6:15/m) 115/128bpm 42cal 9.59/11.52mph 2) 0.37m - 2:19(6:13/m) 118/123bpm 25cal 9.65/11.06mph 3) 0.03m - 36(23:54/m) 118/119bpm 6cal 2.51/10.02mph Add a comment 3.1mi, 26:57 Running - General Split Summary === 1) 0.62m - 5:29(8:50/m) 107/120bpm 50cal 6.79/7.31mph 2) 0.62m - 5:38(9:04/m) 109/119bpm 51cal 6.62/8.41mph 3) 0.62m - 5:13(8:24/m) 111/115bpm 47cal 7.14/8.68mph 4) 0.62m - 5:21(8:36/m) 115/120bpm 51cal 6.97/11.1mph 5) 0.62m - 5:15(8:28/m) 117/121bpm 50cal 7.09/7.97mph Add a comment	3.7mi, 31:14 Running - General Split Summary === 1) 0.62m - 5:33(8:56/m) 137/152bpm 83cal 6.72/7.7mph 2) 0.62m - 5:01(8:05/m) 139/147bpm 76cal 7.43/8.41mph 3) 0.62m - 5:05(8:12/m) 141/145bpm 78cal 7.32/8.06mph 4) 0.62m - 5:06(8:13/m) 139/143bpm 75cal 7.31/8.08mph 5) 0.62m - 5:21(8:36/m) 142/146bpm 80cal 6.97/8.41mph 6) 0.59m - 5:08(8:38/m) 141/147bpm 75cal 6.95/8.75mph Add a comment 3.3mi, 27:12 Running - General Split Summary === 1) 0.62m - 3:45(6:03/m) 135/151bpm 53cal 9.92/10.33mph 2) 0.05m - 2:00(41:48/m) 145/150bpm 32cal 1.44/10.21mph 3) 0.62m - 3:41(5:56/m) 147/159bpm 59cal 10.12/11.31mph 4) 0.04m - 2:00(46:45/m) 132/156bpm 26cal 1.28/10.6mph 5) 0.62m - 3:42(5:57/m) 139/152bpm 52cal 10.08/10.81mph 6) 0.04m - 2:00(46:23/m) 134/142bpm 26cal 1.29/10.25mph 7) 0.62m - 3:42(5:58/m) 142/148bpm 55cal 10.07/10.85mph 8) 0.05m - 2:00(39:44/m) 130/147bpm 23cal 1.51/10.56mph 9) 0.62m - 3:48(6:07/m) 142/150bpm 53cal 9.82/11.29mph 10) 0.03m - 34(22:18/m) 141/147bpm 8cal 2.69/9.91mph Add a comment	14mi, 1:50:03 Running - General Split Summary === 1) 0.62m - 5:27(8:46/m) 113/126bpm 56cal 6.84/7.47mph 2) 0.62m - 4:47(7:42/m) 125/134bpm 59cal 7.8/8.43mph 3) 0.62m - 4:58(8:00/m) 126/134bpm 60cal 7.5/7.91mph 4) 0.62m - 4:50(7:47/m) 129/140bpm 60cal 7.71/8.43mph 5) 0.62m - 4:50(7:46/m) 132/136bpm 63cal 7.72/8.41mph 6) 0.62m - 4:52(7:50/m) 133/136bpm 62cal 7.66/8.33mph 7) 0.62m - 5:00(8:03/m) 137/141bpm 68cal 7.46/7.95mph 8) 0.62m - 4:56(7:56/m) 134/138bpm 61cal 7.56/7.99mph 9) 0.62m - 4:40(7:31/m) 136/139bpm 60cal 7.98/8.39mph 10) 0.62m - 4:46(7:40/m) 138/145bpm 62cal 7.83/8.18mph 11) 0.62m - 4:35(7:22/m) 143/150bpm 65cal 8.14/8.6mph 12) 0.62m - 4:55(7:55/m) 139/144bpm 63cal 7.58/8.33mph 13) 0.62m - 4:55(7:55/m) 135/141bpm 53cal 7.59/8.2mph 14) 0.62m - 4:45(7:39/m) 133/136bpm 46cal 7.84/8.91mph 15) 0.62m - 4:50(7:47/m) 135/140bpm 50cal 7.71/8.29mph 16) 0.62m - 4:56(7:57/m) 135/142bpm 49cal 7.55/8.22mph 17) 0.62m - 4:32(7:18/m) 138/144bpm 52cal 8.22/8.52mph 18) 0.62m - 4:56(7:56/m) 135/141bpm 49cal 7.56/9.62mph 19) 0.62m - 4:55(7:54/m) 139/145bpm 57cal 7.59/9.66mph 20) 0.62m - 4:56(7:57/m) 136/140bpm 49cal 7.55/8.52mph 21) 0.62m - 4:55(7:55/m) 134/142bpm 40cal 7.59/8.27mph 22) 0.62m - 4:48(7:44/m) 136/140bpm 44cal 7.76/8.56mph 23) 0.35m - 2:58(8:29/m) 135/138bpm 25cal 7.07/7.7mph Add a comment	-

2018	Date	Result	WAVA
Race To The Stones Day 2	15 Jul		0.00%
London Marathon	22 Apr	3:11:30	65.23%
Wokingham Half Marathon	18 Feb	1:22:02	72.30%
2017	Date	Result	WAVA
Virgin Sport Oxford Half Marathon	8 Oct	1:23:41	70.78%
Sri Chinmoy 3 x 1mile relay	24 Jul	5:03	74.04%
Great Bristol 10k	7 May	36:55	73.30%
2016	Date	Result	WAVA
London Marathon	24 Apr	2:56:11	70.90%
Reading Half Marathon	3 Apr	1:24:44	69.89%
2015	Date	Result	WAVA
Battersea Park Self Transcendence 3 *1 mile relay	20 Jul	5:27	68.24%
White Horse Half Marathon	29 Mar	1:26:29	68.47%
Self Transcendence Battersea Park 10M	28 Feb	1:03:00	70.45%
Wokingham Half Marathon	8 Feb	1:19:48	74.21%
2014	Date	Result	WAVA
Forest of Dean Autumn Half	28 Sep	1:30:12	65.65%
Standard Chartered Great City Race	10 Jul	17:58	71.86%
Bristol 10K	11 May	38:17	70.20%
London Marathon	13 Apr	2:59:33	69.57%
Self-Transcendence 10 Mile Race	1 Mar	1:04:18	69.03%
2013	Date	Result	WAVA
Eynsham 10k	24 Nov	38:49	69.23%
Little Stoke parkrun	9 Nov	19:13	67.19%
Little Stoke parkrun	26 Oct	19:53	64.88%
Abingdon Marathon	20 Oct	3:22:41	61.63%
Oxford Town and Gown	12 May	40:09	66.88%
Bristol 10K	5 May	40:13	66.77%
London Marathon	21 Apr	3:24:17	61.15%
Reading Half Marathon	17 Mar		0.00%
Wokingham Half Marathon	10 Feb	1:26:30	68.46%
2012	Date	Result	WAVA
Oxford Half Marathon	14 Oct	1:25:30	69.26%
Bristol Half Marathon	30 Sep	1:31:01	65.06%
Paris Marathon	15 Apr	2:57:47	70.26%
HRR club 5k series race 1	24 Mar	17:31	73.64%
Oxford Parkrun	17 Mar	19:04	67.66%
Bath Half	11 Mar	1:25:16	69.45%
Oxford parkrun #18	3 Mar	18:58	68.01%
Bourton 10k	26 Feb	38:13	70.26%
Wokingham Half Marathon	19 Feb	1:22:35	71.71%
Oxford Parkrun	28 Jan	19:30	66.15%
2011	Date	Result	WAVA
Maylarch Eynsham 10K	27 Nov	38:35	69.59%
Abingdon Marathon	16 Oct	2:59:28	69.60%
BHF Blenheim 10k	2 Oct	38:02	70.60%
Oxford Half Marathon	25 Sep	1:25:39	69.14%
HRR 5k	28 May	18:11	70.94%
Shakespeare Marathon	8 May	3:11:42	65.16%
HRR 5K	26 Mar	18:36	69.35%
2010	Date	Result	WAVA
Bristol Half Marathon	5 Sep	1:39:00	59.81%
Oxford Town & Gown 10k	16 May	42:10	63.68%
Carterton 10k	28 Mar	41:46	64.29%
Barcelona Half Marathon	14 Feb	1:30:33	65.40%
2009	Date	Result	WAVA
Self Transcendence 10	4 Jul	1:11:31	62.07%
Triffic Trail	28 Jun	42:39	62.95%
Self Transcendence 5k	1 Jun	20:03	64.34%
Big Cow National Duathlon Championship (10k run/40k cycle/5k run)	5 Apr	/ 1:17:43 /1:03:54	0.00%
2007	Date	Result	WAVA
Bath Half	25 Mar	1:39:14	59.71%
Terminator 10	25 Feb	1:56:49	41.82%

paul0 MS

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