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R4R M60

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Northern Veterans AC, Penny Lane Striders

Races
126
Miles
8013
Miles
14
Miles
2547
WAVA
79.79%
Mile
6:56
5k
18:58
5M
34:29
10k
37:22
10M
58:23
Half
1:31:47
Mara
3:29:21

I am fundraising for Shyira Trust

Still running, though not so far, and not so fast after heart surgery.

And nowadays doing more and more cycling and walking to try to keep fit.
But still supporting Rwanda - especially maternal health and safe motherhood projects.

Why? Read on to see that we CAN and DO make a difference

Imagine a maternity hospital with cracked walls, broken windows, no water, no electricity and no midwives.
Hard to imagine isn't it ? But that was the state of the hospital in Shyira, Rwanda when we first visited in 2001.
So we did something about it, and raised funds to have it rebuilt.

Even when the new hospital was opened in 2004, it still had no midwives, so we set up a scholarship to train Robinah, a local nurse, to be a midwife. Robinah qualified in 2009 and is back working in Shyira. We have since trained another midwife, Fidele, and between them they make a great team - in the 6 years since Robinah qualified, there has been only one maternal death - in a country where 1 in 10 women will die from problems in pregnancy or childbirth
Because of this success, the maternity hospital is now full to capacity, so needs a new build, at a cost of over £300000.

But don't be put off by the big numbers - a little goes a long way in Rwanda - £20 will pay for a Caesarean section, and £3 will pay for a normal delivery. Small change by our standards, but in Rwanda most of the population have to live on less than $1 a day !

See my website running4rwanda.com for latest news and fundraising updates, and now on Facebook - just search for Running4Rwanda, and 'like' the page. Of course, if you just want to help us support Maternal Health in Rwanda, please follow the link above

Thanks to everyone who has supported us over the years - your generosity is much appreciated

Thank you for reading this far, and thanks again for your support and generosity

To make a donation, please visit: https://mydonate.bt.com/fundraisers/dash15

About Me

Running in Rwanda - done that
Running for Rwanda - got the T-shirt (and the vest)
Running TO Rwanda - that was so last year

And we've also had Cycling for Rwanda - my running buddy Chantelle, who took part in RideLondon100 in aid of Shyira Trust.

So something a bit different - a collection of runners and riders, walkers and just plain fundraisers - raising funds to support the building of a new maternity hospital in Shyira, Rwanda: mydonate.bt.com

You can join us, or support us, or just find out more by going to my website: running4rwanda.com

Thanks

R4R

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Dist	Race	Best	Pace	WAVA	Races	2008	2009	2010	2011	2013	2014	2015	2016	2017	2018
1mi	Viking Mkle1mi	6:56	6:56	67.72	1									6:56
2.8mi	Liverpool Santa Dash2.8mi	22:28	7:55	64.69	3						22:28	33:03	34:56
5km	Bowdon 5k5km	18:58	6:06	73.61	42	20:00	19:06	20:50	22:31	22:51	22:04	22:37		23:24	23:14
4mi	Southport Good Friday 44mi	25:19	6:20	74.40	3		26:24
5mi	Walton Park 5 Mile5mi	34:29	6:54	73.66	8				34:29		36:56	38:27	41:28	38:19	39:07
6mi	Tour of Merseyside Race #2 - Thurstaston Multi-terrain6mi	56:00	9:20	59.11	1										56:00
6.2mi	Jacob's Leg It 10k6.2mi	48:49	7:52	68.23	1								48:49
10km	Wakefield 10k10km	37:22	6:01	78.37	25	47:09	42:54	43:53		48:06	45:54	52:38	47:16		48:21
6.8mi	41st Parbold Hill Race6.8mi	59:26	8:44	58.89	1				59:26
15km	Waterloo 15k15km	58:20	6:16	76.39	4
10mi	Tadcaster 10 miles10mi	58:23	5:50	76.36	8						1:14:23	1:21:47	1:20:46		1:27:56
12mi	Wirral Coastal Run Race 6 Tour of Merseyside12mi	1:34:09	7:51	70.34	4						1:34:09	1:38:01	1:45:18		1:47:09
13.1mi	Lake Vyrnwy Half Marathon13.1mi	1:31:47	7:00	75.54	15		1:31:47	1:36:41	1:37:38			1:52:18	1:46:59	1:46:41	1:55:50
26.2mi	MBNA Chester Marathon26.2mi	3:29:21	7:59	69.09	4		3:38:50	3:29:21

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	10	18	44	31	43	14	77	25	38	19	7	0	325
2018	0	1	0	0	41	40	0	0	20	0	17	0	118
2017	3	32	28	55	42	21	19	35	37	16	41	21	350
2017	5	0	4	0	0	0	0	24	0	5	4	0	42
2016	18	32	50	18	182	21	163	76	112	12	47	58	790
2016	171	42	40	4	46	93	0	117	48	81	0	1	643
2015	29	15	14	0	18	51	192	5	45	3	2	9	382
2015	41	96	73	164	152	23	20	168	105	75	0	127	1044
2015	0	0	0	0	0	0	0	0	0	14.2	0	0	14.2
2014	69	55	44	62	50	39	67	56	58	11	31	41	583
2014	0	0	0	84	74	67	111	120	109	15	42	19	641
2014	0	0	0	0	0	0	0	0	0	0	0	0	0
2013	50	52	52	50	18	37	34	18	39	20	39	66	476
2013	0	0	0	0	0	0	0	4	8	0	0	0	12
2012	152	101	37	0	0	0	0	0	0	7	46	38	380
2011	101	159	137	115	118	104	177	100	70	84	125	102	1391
2011	0	0	0	0	0	0	0	4	0	0	0	0	4
2010	136	101	142	110	187	101	101	101	78	16	18	87	1177
2009	107	113	125	137	91	40	140	134	128	105	109	100	1328
2009	0	0	0	0	0	8	20	15	0	0	0	0	43
2008	25	14	11	45	32	23	38	80	60	84	55	64	531
2007	0	0	0	0	0	3	6	0	3	0	0	0	12
2006	0	0	0	3	0	0	3	3	0	0	0	3	12
2005	0	0	3	0	9	3	6	0	3	0	0	0	25
2004	0	0	0	0	0	3	0	0	0	0	3	0	6
2003	0	0	0	0	0	0	0	3	0	0	0	0	3
2000	0	0	0	0	4	0	0	3	0	0	0	0	7
1999	0	0	0	0	9	0	0	3	0	0	0	0	12
1998	0	0	0	4	4	4	0	0	0	0	0	0	12
1994	0	0	0	0	0	0	51	0	0	0	0	0	51
1989	0	0	0	10	0	0	0	0	0	0	0	0	10
1988	0	0	0	10	0	0	0	0	0	0	0	0	10
1987	0	0	0	0	10	0	0	0	0	0	0	0	10
1986	0	0	0	26	0	1	0	0	0	0	0	6	33
1985	0	0	0	0	0	0	0	0	52	10	0	7	69
1984	0	0	0	0	0	0	0	0	26	0	0	0	26

Sat 20th Oct Oct 20	Sun 21st Oct Oct 21	Mon 22nd Oct Oct 22	Tue 23rd Oct Oct 23	Wed 24th Oct Oct 24	Thu 25th Oct Oct 25	Fri 26th Oct Oct 26
5.3mi, 3:46:44 Cross-Training - General Split Summary === 1) 0.62m - 13:54(22:22/m) 47cal 2.68/4.18mph 2) 0.62m - 13:29(21:41/m) 44cal 2.77/6.44mph 3) 0.62m - 14:04(22:39/m) 45cal 2.65/6.17mph 4) 0.62m - 15:50(25:29/m) 56cal 2.35/3.62mph 5) 0.62m - 14:24(23:11/m) 44cal 2.59/4.92mph 6) 0.62m - 16:20(26:17/m) 54cal 2.28/4.12mph 7) 0.27m - 8:01(30:05/m) 21cal 1.99/3.62mph 8) 0.62m - 1:28:26(2:22:20/m) 37cal 0.42/4.47mph 9) 0.62m - 39:32(1:03:38/m) 54cal 0.94/7.78mph 10) 0.05m - 2:43(49:37/m) 4cal 1.21/3.49mph Add a comment 1.6mi, 1:00:00 Cross-Training - General Split Summary === 1) 0.62m - 40:14(1:04:44/m) 36cal 0.93/12.8mph 2) 0.62m - 9:20(15:01/m) 22cal 4/14.76mph 3) 0.29m - 5:18(18:17/m) 35cal 3.28/16.98mph 4) 0.08m - 5:08(1:01:50/m) 5cal 0.97/6.08mph Add a comment 1.7mi, 32:14 Cross-Training - General Split Summary === 1) 0.62m - 12:03(19:24/m) 47cal 3.09/11.12mph 2) 0.62m - 11:09(17:57/m) 49cal 3.34/4.27mph 3) 0.45m - 9:02(19:53/m) 38cal 3.02/4.99mph Add a comment	6mi, 59:56 Running - General Split Summary === 1) 1m - 10:32(10:32/m) 106/120bpm 89cal 5.7/7.61mph 2) 1m - 10:18(10:18/m) 119/122bpm 105cal 5.83/8.09mph 3) 0.22m - 2:13(10:18/m) 120/123bpm 22cal 5.82/6.94mph 4) 0.04m - 27(12:29/m) 113/118bpm 3cal 4.8/5.83mph 5) 1m - 9:52(9:52/m) 116/125bpm 91cal 6.08/8.49mph 6) 0.88m - 8:26(9:37/m) 119/124bpm 82cal 6.24/8.56mph 7) 1m - 9:16(9:16/m) 125/135bpm 92cal 6.47/9.88mph 8) 0.84m - 8:52(10:35/m) 127/135bpm 82cal 5.67/11.82mph Add a comment 3.8mi, 1:24:01 Cross-Training - General Split Summary === 1) 0.62m - 14:16(22:58/m) 45cal 2.61/4.14mph 2) 0.62m - 13:11(21:12/m) 35cal 2.83/4.25mph 3) 0.62m - 13:10(21:11/m) 38cal 2.83/5.08mph 4) 0.62m - 11:52(19:06/m) 38cal 3.14/4.14mph 5) 0.62m - 15:41(25:14/m) 37cal 2.38/4.5mph 6) 0.62m - 12:35(20:15/m) 43cal 2.96/4.34mph 7) 0.08m - 3:16(42:59/m) 7cal 1.4/3.65mph Add a comment 2.7mi, 50:22 Cross-Training - General Split Summary === 1) 0.62m - 12:07(19:31/m) 43cal 3.08/4.61mph 2) 0.62m - 12:17(19:46/m) 50cal 3.04/3.98mph 3) 0.62m - 11:33(18:35/m) 46cal 3.23/3.96mph 4) 0.62m - 11:04(17:48/m) 46cal 3.37/4.38mph 5) 0.18m - 3:22(18:47/m) 13cal 3.19/3.74mph Add a comment	1.7mi, 33:46 Cross-Training - General Split Summary === 1) 0.62m - 12:13(19:40/m) 41cal 3.05/5.64mph 2) 0.62m - 13:00(20:56/m) 48cal 2.87/5.35mph 3) 0.49m - 8:32(17:32/m) 33cal 3.42/5.46mph Add a comment 6.5mi, 3:13:45 Cross-Training - General Split Summary === 1) 0.62m - 9:10(14:45/m) 42cal 4.07/5.93mph 2) 0.62m - 9:32(15:21/m) 45cal 3.91/5.73mph 3) 0.59m - 9:24(15:51/m) 44cal 3.78/5.86mph 4) 0.62m - 31:05(50:01/m) 47cal 1.2/6.38mph 5) 0.62m - 22:55(36:53/m) 54cal 1.63/9.66mph 6) 0.62m - 20:38(33:13/m) 53cal 1.81/11.18mph 7) 0.62m - 20:09(32:26/m) 45cal 1.85/9.1mph 8) 0.62m - 15:41(25:15/m) 28cal 2.38/13.33mph 9) 0.62m - 19:59(32:09/m) 47cal 1.87/9.48mph 10) 0.62m - 23:03(37:06/m) 50cal 1.62/13.04mph 11) 0.34m - 12:08(35:54/m) 29cal 1.67/5.99mph Add a comment	1.8mi, 36:18 Cross-Training - General Split Summary === 1) 0.62m - 13:26(21:37/m) 45cal 2.78/6.73mph 2) 0.62m - 12:34(20:14/m) 45cal 2.97/5.64mph 3) 0.56m - 10:17(18:15/m) 43cal 3.29/5.66mph Add a comment 6.6mi, 3:11:58 Cross-Training - General Split Summary === 1) 0.62m - 9:00(14:29/m) 44cal 4.14/6.04mph 2) 0.62m - 9:06(14:39/m) 42cal 4.1/5.32mph 3) 0.62m - 9:16(14:55/m) 43cal 4.02/6.24mph 4) 0.26m - 3:41(14:21/m) 18cal 4.18/5.64mph 5) 0.62m - 31:04(50:01/m) 53cal 1.2/12.44mph 6) 0.62m - 23:48(38:19/m) 54cal 1.57/9.93mph 7) 0.62m - 21:00(33:48/m) 55cal 1.77/10.38mph 8) 0.62m - 20:49(33:30/m) 44cal 1.79/14.41mph 9) 0.62m - 16:42(26:52/m) 42cal 2.23/9.62mph 10) 0.62m - 23:16(37:26/m) 52cal 1.6/10.76mph 11) 0.62m - 22:20(35:56/m) 49cal 1.67/9.78mph 12) 0.09m - 1:56(20:43/m) 2cal 2.89/4.29mph Add a comment	2.5mi, 44:01 Cross-Training - General Split Summary === 1) 0.62m - 11:17(18:09/m) 44cal 3.3/6.08mph 2) 0.62m - 11:34(18:36/m) 44cal 3.23/5.28mph 3) 0.62m - 10:19(16:37/m) 42cal 3.61/4.76mph 4) 0.62m - 10:08(16:19/m) 41cal 3.68/5.53mph 5) 0.04m - 43(17:48/m) 3cal 3.37/5.06mph Add a comment 1mi, 30:39 Cross-Training - General Split Summary === 1) 0.62m - 12:24(19:58/m) 50cal 3/6.06mph 2) 0.04m - 43(19:59/m) 3cal 3/3.91mph 3) 0.36m - 17:32(48:58/m) 45cal 1.23/9.78mph Add a comment 6.9mi, 2:55:11 Cross-Training - General Split Summary === 1) 0.62m - 9:35(15:25/m) 47cal 3.89/4.92mph 2) 0.62m - 9:23(15:06/m) 46cal 3.97/5.08mph 3) 0.62m - 8:54(14:20/m) 45cal 4.19/5.68mph 4) 0.37m - 4:58(13:20/m) 28cal 4.5/10.11mph 5) 0.62m - 21:52(35:12/m) 47cal 1.7/9.08mph 6) 0.62m - 25:56(41:44/m) 51cal 1.44/8.3mph 7) 0.62m - 19:56(32:05/m) 51cal 1.87/8.93mph 8) 0.62m - 13:38(21:56/m) 46cal 2.73/11.05mph 9) 0.62m - 16:25(26:26/m) 46cal 2.27/9.15mph 10) 0.62m - 19:49(31:53/m) 44cal 1.88/13.22mph 11) 0.62m - 15:57(25:40/m) 40cal 2.34/10.8mph 12) 0.28m - 8:47(31:56/m) 24cal 1.88/9.86mph Add a comment	1.8mi, 35:16 Cross-Training - General Split Summary === 1) 0.62m - 11:50(19:03/m) 43cal 3.15/5.68mph 2) 0.62m - 11:45(18:55/m) 48cal 3.17/5.19mph 3) 0.56m - 11:41(20:58/m) 38cal 2.86/6.6mph Add a comment 5.8mi, 3:06:01 Cross-Training - General Split Summary === 1) 0.62m - 10:40(17:10/m) 48cal 3.49/4.9mph 2) 0.62m - 9:35(15:25/m) 45cal 3.89/5.01mph 3) 0.62m - 9:20(15:01/m) 46cal 4/5.57mph 4) 0.07m - 1:10(17:39/m) 5cal 3.4/5.64mph 5) 0.62m - 46:30(1:14:50/m) 42cal 0.8/19.17mph 6) 0.62m - 24:55(40:06/m) 44cal 1.5/7.34mph 7) 0.62m - 17:01(27:23/m) 40cal 2.19/10.31mph 8) 0.62m - 19:01(30:36/m) 54cal 1.96/12.03mph 9) 0.62m - 21:19(34:18/m) 52cal 1.75/10.38mph 10) 0.62m - 19:26(31:16/m) 43cal 1.92/10.33mph 11) 0.16m - 7:06(45:33/m) 12cal 1.32/6.06mph Add a comment	2.6mi, 50:08 Cross-Training - General Split Summary === 1) 0.62m - 11:44(18:53/m) 47cal 3.18/4.14mph 2) 0.62m - 11:19(18:13/m) 44cal 3.29/4.12mph 3) 0.62m - 12:27(20:02/m) 46cal 3/6.04mph 4) 0.62m - 11:46(18:57/m) 49cal 3.17/5.3mph 5) 0.13m - 2:51(21:18/m) 11cal 2.82/3.71mph Add a comment 0.6mi, 22:04 Cross-Training - General Split Summary === 1) 0.56m - 19:07(34:21/m) 42cal 1.75/6.04mph 2) 0.04m - 2:57(1:20:09/m) 14cal 0.75/4.03mph Add a comment
Sat 27th Oct Oct 27	Sun 28th Oct Oct 28	Mon 29th Oct Oct 29	Tue 30th Oct Oct 30	Wed 31st Oct Oct 31	Thu 1st Nov Nov 1	Fri 2nd Nov Nov 2
0.5mi, 57:17 Cross-Training - Walking Split Summary === 1) 0.39m - 41:18(1:47:03/m) 11cal 0.56/3.86mph 2) 0.15m - 15:58(1:47:10/m) 2cal 0.56/3.19mph Add a comment 3.9mi, 1:30:21 Cross-Training - General Split Summary === 1) 0.62m - 14:12(22:51/m) 42cal 2.63/6.67mph 2) 0.62m - 13:18(21:24/m) 39cal 2.8/3.94mph 3) 0.62m - 15:20(24:40/m) 42cal 2.43/3.69mph 4) 0.62m - 12:38(20:19/m) 53cal 2.95/3.53mph 5) 0.62m - 13:41(22:01/m) 45cal 2.73/4.81mph 6) 0.62m - 14:13(22:53/m) 48cal 2.62/4.05mph 7) 0.16m - 4:26(27:56/m) 15cal 2.15/3.94mph 8) 0.02m - 2:33(2:22:27/m) 0.42/2.73mph Add a comment	6.6mi, 1:14:15 Running - General Split Summary === 1) 1m - 13:25(13:26/m) 106/127bpm 102cal 4.47/8.44mph 2) 1m - 9:59(9:59/m) 123/127bpm 104cal 6.01/8.03mph 3) 1m - 9:25(9:25/m) 122/129bpm 94cal 6.38/10.48mph 4) 1m - 10:38(10:38/m) 125/131bpm 110cal 5.65/7.8mph 5) 1m - 10:43(10:43/m) 120/127bpm 97cal 5.6/7.39mph 6) 1m - 11:56(11:56/m) 122/129bpm 107cal 5.03/8.22mph 7) 0.57m - 8:09(14:19/m) 118/127bpm 63cal 4.19/7.31mph Add a comment 3.7mi, 1:17:08 Cross-Training - General Split Summary === 1) 0.62m - 12:45(20:31/m) 43cal 2.93/4.83mph 2) 0.62m - 12:31(20:09/m) 35cal 2.98/4.81mph 3) 0.62m - 12:07(19:31/m) 38cal 3.08/4.85mph 4) 0.62m - 12:43(20:28/m) 38cal 2.93/3.96mph 5) 0.62m - 15:16(24:35/m) 42cal 2.44/3.51mph 6) 0.58m - 11:46(20:12/m) 41cal 2.97/3.6mph Add a comment 1.8mi, 31:51 Cross-Training - General Split Summary === 1) 0.62m - 11:39(18:45/m) 47cal 3.2/4.47mph 2) 0.62m - 10:24(16:45/m) 47cal 3.58/4.59mph 3) 0.57m - 9:48(17:06/m) 44cal 3.51/4.81mph Add a comment	2.1mi, 39:53 Cross-Training - General Split Summary === 1) 0.62m - 13:29(21:41/m) 44cal 2.77/4.65mph 2) 0.62m - 11:41(18:48/m) 48cal 3.19/4.5mph 3) 0.62m - 11:20(18:14/m) 38cal 3.29/5.48mph 4) 0.19m - 3:24(18:04/m) 15cal 3.32/4.41mph Add a comment 5.7mi, 2:55:34 Cross-Training - General Split Summary === 1) 0.62m - 9:55(15:58/m) 44cal 3.76/5.88mph 2) 0.62m - 9:31(15:18/m) 43cal 3.92/4.79mph 3) 0.62m - 9:37(15:28/m) 46cal 3.88/7.31mph 4) 0.09m - 1:21(15:39/m) 6cal 3.83/8.41mph 5) 0.62m - 35:47(57:35/m) 36cal 1.04/9.22mph 6) 0.62m - 13:32(21:46/m) 44cal 2.76/11.65mph 7) 0.62m - 14:50(23:52/m) 44cal 2.51/10.54mph 8) 0.62m - 28:48(46:21/m) 48cal 1.3/9.35mph 9) 0.62m - 20:09(32:25/m) 38cal 1.85/28.03mph 10) 0.61m - 32:05(53:01/m) 45cal 1.13/8.25mph Add a comment	2.2mi, 41:04 Cross-Training - General Split Summary === 1) 0.62m - 12:48(20:36/m) 46cal 2.91/4.79mph 2) 0.62m - 11:16(18:08/m) 43cal 3.31/4.27mph 3) 0.62m - 11:07(17:53/m) 42cal 3.36/4.99mph 4) 0.32m - 5:42(17:55/m) 23cal 3.35/5.59mph 5) 0m - 12(1:06:37/m) 0.9/1.25mph Add a comment 2.3mi, 49:11 Cross-Training - General Split Summary === 1) 0.62m - 21:48(35:05/m) 52cal 1.71/45.12mph 2) 0.62m - 2:05(3:21/m) 43cal 17.87/27.81mph 3) 0.62m - 2:03(3:19/m) 47cal 18.13/27.07mph 4) 0.48m - 23:15(48:30/m) 86cal 1.24/9.89mph Add a comment 6.3mi, 2:57:43 Cross-Training - General Split Summary === 1) 0.62m - 9:15(14:52/m) 53cal 4.03/8.08mph 2) 0.62m - 5:43(9:12/m) 27cal 6.53/7.2mph 3) 0.62m - 11:44(18:53/m) 46cal 3.18/6.67mph 4) 0.22m - 4:09(19:07/m) 27cal 3.14/10.02mph 5) 0.62m - 17:50(28:42/m) 27cal 2.09/10mph 6) 0.62m - 10:34(17:01/m) 37cal 3.53/13.76mph 7) 0.62m - 22:50(36:45/m) 53cal 1.63/8.37mph 8) 0.62m - 17:31(28:11/m) 43cal 2.13/12.12mph 9) 0.62m - 28:50(46:25/m) 34cal 1.29/11.07mph 10) 0.62m - 26:42(42:59/m) 31cal 1.4/13.11mph 11) 0.48m - 22:35(46:35/m) 33cal 1.29/5.37mph Add a comment	4.1mi, 2:37:00 Cross-Training - General Split Summary === 1) 0.62m - 11:57(19:14/m) 48cal 3.12/4.29mph 2) 0.62m - 11:07(17:53/m) 44cal 3.36/4.47mph 3) 0.62m - 11:33(18:35/m) 45cal 3.23/4.05mph 4) 0.14m - 2:53(21:00/m) 11cal 2.86/3.69mph 5) 0.62m - 26:39(42:54/m) 47cal 1.4/8.68mph 6) 0.62m - 33:42(54:14/m) 44cal 1.11/11.72mph 7) 0.62m - 26:56(43:21/m) 53cal 1.38/8.39mph 8) 0.2m - 32:13(2:37:39/m) 15cal 0.38/5.75mph Add a comment 5.2mi, 2:54:40 Cross-Training - General Split Summary === 1) 0.62m - 10:02(16:09/m) 45cal 3.72/5.3mph 2) 0.62m - 9:35(15:26/m) 44cal 3.89/4.65mph 3) 0.62m - 8:53(14:18/m) 46cal 4.2/8.03mph 4) 0.17m - 2:19(13:49/m) 14cal 4.34/8.57mph 5) 0.62m - 58:22(1:33:57/m) 36cal 0.64/8.5mph 6) 0.62m - 38:57(1:02:40/m) 52cal 0.96/8.16mph 7) 0.62m - 26:29(42:37/m) 39cal 1.41/7.23mph 8) 0.62m - 10:30(16:53/m) 29cal 3.55/10.6mph 9) 0.62m - 6:53(11:05/m) 11cal 5.42/18.25mph 10) 0.09m - 2:39(28:15/m) 5cal 2.12/5.79mph Add a comment	3.4mi, 1:22:35 Cross-Training - General Split Summary === 1) 0.62m - 11:53(19:07/m) 48cal 3.14/4.16mph 2) 0.62m - 11:22(18:17/m) 43cal 3.28/4.92mph 3) 0.62m - 11:25(18:23/m) 44cal 3.26/4.03mph 4) 0.62m - 11:31(18:31/m) 45cal 3.24/5.48mph 5) 0.5m - 8:56(17:42/m) 33cal 3.39/4.38mph 6) 0.4m - 27:29(1:08:25/m) 33cal 0.88/6.24mph Add a comment 5.1mi, 2:58:26 Cross-Training - General Split Summary === 1) 0.62m - 8:29(13:40/m) 43cal 4.39/6.42mph 2) 0.62m - 9:06(14:39/m) 42cal 4.09/5.73mph 3) 0.62m - 8:53(14:17/m) 42cal 4.2/7.16mph 4) 0.27m - 4:06(15:04/m) 20cal 3.98/6.85mph 5) 0.62m - 15:47(25:24/m) 40cal 2.36/9.17mph 6) 0.62m - 22:27(36:08/m) 47cal 1.66/14.72mph 7) 0.62m - 32:38(52:32/m) 52cal 1.14/8.3mph 8) 0.62m - 56:00(1:30:07/m) 49cal 0.67/4.88mph 9) 0.5m - 21:00(42:17/m) 34cal 1.42/8.55mph Add a comment	0.6mi, 15:59 Cross-Training - General Split Summary === 1) 0.56m - 12:34(22:32/m) 41cal 2.66/12.06mph 2) 0.04m - 3:25(1:17:28/m) 6cal 0.77/6.4mph Add a comment 2.5mi, 1:14:59 Cross-Training - General Split Summary === 1) 0.62m - 9:36(15:27/m) 46cal 3.89/6.24mph 2) 0.23m - 3:27(14:47/m) 16cal 4.06/4.79mph 3) 0.24m - 15:23(1:04:49/m) 16cal 0.93/10.02mph 4) 0.62m - 27:18(43:56/m) 63cal 1.37/4.65mph 5) 0.62m - 11:09(17:57/m) 49cal 3.34/4.83mph 6) 0.2m - 8:07(39:58/m) 23cal 1.5/11.79mph Add a comment
Sat 3rd Nov Nov 3	Sun 4th Nov Nov 4	Mon 5th Nov Nov 5	Tue 6th Nov Nov 6	Wed 7th Nov Nov 7	Thu 8th Nov Nov 8	Fri 9th Nov Nov 9
2.3mi, 59:59 Cross-Training - General Split Summary === 1) 0.62m - 10:11(16:23/m) 47cal 3.66/4.79mph 2) 0.62m - 10:32(16:57/m) 47cal 3.54/5.1mph 3) 0.62m - 24:54(40:04/m) 50cal 1.5/8.48mph 4) 0.4m - 14:23(35:44/m) 29cal 1.68/9.1mph Add a comment 1.3mi, 56:48 Cross-Training - General Split Summary === 1) 0.57m - 19:50(34:54/m) 57cal 1.72/21.52mph 2) 0.62m - 33:13(53:28/m) 53cal 1.12/17.54mph 3) 0.07m - 3:44(51:24/m) 5cal 1.17/5.95mph Add a comment 5.1mi, 1:47:20 Cross-Training - General Split Summary === 1) 0.62m - 12:54(20:45/m) 43cal 2.89/4.23mph 2) 0.62m - 13:13(21:16/m) 56cal 2.82/5.3mph 3) 0.62m - 12:07(19:30/m) 47cal 3.08/4.38mph 4) 0.62m - 14:42(23:40/m) 41cal 2.54/4.74mph 5) 0.62m - 12:44(20:30/m) 49cal 2.93/4.41mph 6) 0.62m - 13:08(21:08/m) 51cal 2.84/4.74mph 7) 0.62m - 14:10(22:48/m) 39cal 2.63/4.29mph 8) 0.62m - 12:12(19:38/m) 45cal 3.06/3.89mph 9) 0.1m - 2:11(22:17/m) 8cal 2.69/3.91mph Add a comment 2.3mi, 1:17:46 Cross-Training - General Split Summary === 1) 0.62m - 20:50(33:31/m) 40cal 1.79/12.01mph 2) 0.62m - 12:43(20:27/m) 41cal 2.93/10.92mph 3) 0.26m - 8:53(34:33/m) 18cal 1.74/7.61mph 4) 0.62m - 29:08(46:53/m) 53cal 1.28/8.16mph 5) 0.15m - 6:13(42:12/m) 13cal 1.42/7.16mph Add a comment	1.3mi, 38:46 Cross-Training - General Split Summary === 1) 0.62m - 23:35(37:57/m) 42cal 1.58/8.99mph 2) 0.62m - 14:09(22:46/m) 37cal 2.64/13.82mph 3) 0.1m - 1:02(10:11/m) 5cal 5.89/8.7mph Add a comment 6.7mi, 1:05:47 Running - General Split Summary === 1) 1m - 10:25(10:25/m) 114/126bpm 99cal 5.76/8.08mph 2) 1m - 9:27(9:28/m) 125/133bpm 102cal 6.34/8.06mph 3) 1m - 9:36(9:37/m) 124/132bpm 101cal 6.24/9.37mph 4) 1m - 9:32(9:32/m) 125/129bpm 96cal 6.29/8.02mph 5) 1m - 9:48(9:48/m) 126/140bpm 96cal 6.12/7.52mph 6) 1m - 9:50(9:50/m) 134/143bpm 107cal 6.1/9.97mph 7) 0.65m - 7:08(10:54/m) 120/131bpm 50cal 5.51/8.29mph Add a comment 4.1mi, 1:41:54 Cross-Training - General Split Summary === 1) 0.62m - 11:29(18:29/m) 47cal 3.25/4.52mph 2) 0.62m - 12:04(19:25/m) 47cal 3.09/4.25mph 3) 0.62m - 10:53(17:31/m) 39cal 3.42/6.26mph 4) 0.62m - 11:37(18:42/m) 41cal 3.21/5.14mph 5) 0.62m - 15:21(24:42/m) 50cal 2.43/4.47mph 6) 0.62m - 10:59(17:40/m) 42cal 3.4/4.05mph 7) 0.12m - 2:28(20:28/m) 10cal 2.93/3.8mph 8) 0.25m - 27:03(1:49:50/m) 17cal 0.55/6.35mph Add a comment	1.2mi, 20:32 Cross-Training - General Split Summary === 1) 0.62m - 10:33(16:59/m) 45cal 3.53/5.77mph 2) 0.53m - 9:59(18:42/m) 39cal 3.21/6.35mph Add a comment 5.3mi, 3:07:56 Cross-Training - General Split Summary === 1) 0.62m - 9:13(14:50/m) 41cal 4.05/4.83mph 2) 0.62m - 8:55(14:21/m) 44cal 4.18/5.61mph 3) 0.62m - 8:58(14:25/m) 45cal 4.16/4.92mph 4) 0.37m - 5:02(13:35/m) 27cal 4.42/8.16mph 5) 0.62m - 37:23(1:00:10/m) 32cal 1/6.04mph 6) 0.62m - 41:19(1:06:30/m) 42cal 0.9/10.8mph 7) 0.62m - 34:18(55:13/m) 42cal 1.09/8.55mph 8) 0.62m - 21:59(35:23/m) 39cal 1.7/8.59mph 9) 0.61m - 20:49(34:13/m) 60cal 1.75/17.05mph Add a comment	1.8mi, 29:42 Cross-Training - General Split Summary === 1) 0.62m - 10:30(16:55/m) 47cal 3.55/4.83mph 2) 0.62m - 9:56(16:00/m) 45cal 3.75/5.17mph 3) 0.59m - 9:15(15:36/m) 43cal 3.85/5.39mph Add a comment 4.6mi, 2:40:01 Cross-Training - General Split Summary === 1) 0.62m - 9:36(15:26/m) 43cal 3.89/5.93mph 2) 0.62m - 9:14(14:51/m) 45cal 4.04/5.14mph 3) 0.62m - 9:12(14:48/m) 45cal 4.06/5.73mph 4) 0.14m - 2:21(16:29/m) 11cal 3.64/4.36mph 5) 0.62m - 39:20(1:03:18/m) 48cal 0.95/6.26mph 6) 0.62m - 48:47(1:18:31/m) 33cal 0.77/12.75mph 7) 0.62m - 18:31(29:48/m) 40cal 2.01/9.53mph 8) 0.62m - 20:55(33:39/m) 39cal 1.78/6.26mph 9) 0.09m - 2:07(24:50/m) 4cal 2.42/7.14mph Add a comment 3.7mi, 1:52:24 Cross-Training - General Split Summary === 1) 0.62m - 14:51(23:54/m) 40cal 2.51/9.84mph 2) 0.62m - 14:45(23:45/m) 43cal 2.53/11.68mph 3) 0.62m - 13:32(21:46/m) 42cal 2.76/11.95mph 4) 0.62m - 14:50(23:53/m) 46cal 2.51/8.28mph 5) 0.62m - 33:04(53:13/m) 38cal 1.13/10.6mph 6) 0.62m - 21:03(33:52/m) 54cal 1.77/9.33mph 7) 0.01m - 19(23:00/m) 2.61/4.14mph Add a comment	0.3mi, 20:58 Cross-Training - General Split Summary === 1) 0.24m - 15:36(1:04:55/m) 32cal 0.92/11.32mph 2) 0.09m - 5:22(1:01:15/m) 42cal 0.98/4.92mph Add a comment 1.3mi, 22:52 Cross-Training - General Split Summary === 1) 0.62m - 11:48(18:59/m) 48cal 3.16/4.63mph 2) 0.62m - 10:37(17:05/m) 47cal 3.51/4.97mph 3) 0.01m - 28(35:08/m) 1cal 1.71/3.51mph Add a comment 6.1mi, 2:48:26 Cross-Training - General Split Summary === 1) 0.62m - 9:03(14:34/m) 43cal 4.12/6.29mph 2) 0.62m - 9:08(14:43/m) 45cal 4.08/6.11mph 3) 0.62m - 9:08(14:42/m) 44cal 4.08/6.55mph 4) 0.34m - 4:40(13:55/m) 24cal 4.31/7.43mph 5) 0.62m - 20:50(33:31/m) 46cal 1.79/11.23mph 6) 0.62m - 16:20(26:17/m) 43cal 2.28/10.51mph 7) 0.62m - 19:59(32:10/m) 53cal 1.87/12.91mph 8) 0.62m - 25:38(41:15/m) 54cal 1.45/8.37mph 9) 0.62m - 30:30(49:05/m) 47cal 1.22/11.52mph 10) 0.62m - 20:31(33:02/m) 42cal 1.82/10.04mph 11) 0.18m - 2:39(14:38/m) 6cal 4.1/6.82mph Add a comment	1.4mi, 22:30 Cross-Training - General Split Summary === 1) 0.62m - 10:12(16:25/m) 45cal 3.65/5.5mph 2) 0.62m - 9:57(16:00/m) 44cal 3.75/4.9mph 3) 0.15m - 2:21(16:08/m) 9cal 3.72/4.52mph Add a comment 1.1mi, 47:20 Cross-Training - General Split Summary === 1) 0.62m - 32:19(52:01/m) 24cal 1.15/10.85mph 2) 0.46m - 15:01(32:33/m) 30cal 1.84/7.09mph Add a comment 0mi, 4 Cross-Training - General Split Summary === 1) 0m - 4(22:32/m) 2.66/2.04mph Add a comment 6.2mi, 3:08:59 Cross-Training - General Split Summary === 1) 0.62m - 9:23(15:06/m) 45cal 3.97/9.8mph 2) 0.62m - 9:19(15:00/m) 47cal 4/6.85mph 3) 0.47m - 7:33(15:53/m) 35cal 3.78/5.32mph 4) 0.62m - 21:16(34:13/m) 49cal 1.75/9.6mph 5) 0.62m - 16:56(27:16/m) 46cal 2.2/12.33mph 6) 0.62m - 16:19(26:15/m) 34cal 2.29/15.61mph 7) 0.62m - 21:54(35:15/m) 52cal 1.7/11.43mph 8) 0.62m - 31:19(50:25/m) 45cal 1.19/9.82mph 9) 0.62m - 22:42(36:32/m) 48cal 1.64/10.22mph 10) 0.62m - 30:32(49:08/m) 46cal 1.22/7.4mph 11) 0.1m - 1:46(17:39/m) 6cal 3.4/6.76mph Add a comment	0.3mi, 12:11 Cross-Training - General Split Summary === 1) 0.25m - 9:44(38:40/m) 28cal 1.55/6.93mph 2) 0.02m - 2:27(1:50:18/m) 1cal 0.54/3.24mph Add a comment 4.1mi, 1:43:42 Cross-Training - General Split Summary === 1) 0.62m - 13:47(22:10/m) 43cal 2.71/3.69mph Add a comment 2.9mi, 57:54 Cross-Training - General Split Summary === 1) 0.62m - 13:18(21:24/m) 48cal 2.8/4.65mph 2) 0.62m - 12:18(19:47/m) 45cal 3.03/4.88mph 3) 0.62m - 13:35(21:51/m) 47cal 2.74/4.54mph 4) 0.62m - 11:20(18:15/m) 46cal 3.29/5.84mph 5) 0.37m - 7:24(19:57/m) 28cal 3.01/6.2mph Add a comment 1.9mi, 1:00:39 Cross-Training - General Split Summary === 1) 0.62m - 12:46(20:33/m) 47cal 2.92/8.12mph 2) 0.14m - 3:35(24:53/m) 9cal 2.41/4.23mph 3) 0.62m - 23:58(38:34/m) 55cal 1.56/8.99mph 4) 0.48m - 20:20(42:38/m) 39cal 1.41/19.55mph Add a comment
Sat 10th Nov Nov 10	Sun 11th Nov Nov 11	Mon 12th Nov Nov 12	Tue 13th Nov Nov 13	Wed 14th Nov Nov 14	Thu 15th Nov Nov 15	Fri 16th Nov Nov 16
8.3mi, 1:21:58 Cross-Training - General Split Summary === 1) 0.62m - 11:11(18:01/m) 44cal 3.33/4.54mph 2) 0.62m - 11:04(17:48/m) 46cal 3.37/4.81mph 3) 0.62m - 11:00(17:43/m) 45cal 3.39/4.81mph 4) 0.13m - 2:35(19:13/m) 10cal 3.12/4.41mph 5) 0.04m - 46(17:31/m) 4cal 3.42/10.58mph 6) 0.62m - 20:16(32:36/m) 49cal 1.84/19.01mph 7) 0.62m - 1:38(2:38/m) 38cal 22.72/28.5mph 8) 0.62m - 2:03(3:18/m) 47cal 18.2/27.94mph 9) 0.62m - 7:13(11:37/m) 62cal 5.17/23.51mph 10) 0.62m - 1:29(2:24/m) 34cal 25.04/31.54mph 11) 0.62m - 1:33(2:30/m) 36cal 24/32.28mph 12) 0.62m - 1:48(2:54/m) 41cal 20.66/35.32mph 13) 0.62m - 45(1:13/m) 17cal 49.55/58.27mph 14) 0.62m - 1:06(1:46/m) 25cal 33.99/55.57mph 15) 0.62m - 1:59(3:12/m) 45cal 18.74/28.68mph 16) 0.07m - 5:30(1:21:34/m) 34cal 0.74/8.93mph Add a comment 0.4mi, 38:22 Cross-Training - General Split Summary === 1) 0.35m - 38:22(1:50:05/m) 15cal 0.55/9.46mph Add a comment 4.3mi, 2:31:37 Cycling - General Split Summary === 1) 1.86m - 43:09(23:09/m) 60cal 2.59/3.88mph 2) 1.86m - 49:31(26:34/m) 68cal 2.26/3.86mph 3) 0.11m - 8:50(1:17:31/m) 1cal 0.77/3.28mph 4) 0.41m - 50:06(2:03:25/m) 0.49/0mph Add a comment	3.8mi, 1:32:33 Cross-Training - General Split Summary === 1) 0.62m - 13:13(21:16/m) 44cal 2.82/4.9mph 2) 0.62m - 12:48(20:36/m) 44cal 2.91/5.06mph 3) 0.62m - 14:09(22:46/m) 41cal 2.64/4.03mph 4) 0.62m - 12:52(20:42/m) 42cal 2.9/5.3mph 5) 0.62m - 17:40(28:26/m) 44cal 2.11/6.15mph 6) 0.62m - 12:08(19:31/m) 43cal 3.07/8.21mph 7) 0.11m - 9:44(1:25:41/m) 11cal 0.7/3.87mph Add a comment 1.9mi, 1:59:59 Cross-Training - General Split Summary === 1) 0.62m - 33:17(53:35/m) 49cal 1.12/9.15mph 2) 0.62m - 1:00:52(1:37:58/m) 41cal 0.61/5.28mph 3) 0.41m - 19:23(47:11/m) 31cal 1.27/8.05mph 4) 0.23m - 6:27(28:05/m) 26cal 2.14/14.43mph Add a comment 1.1mi, 18:15 Cross-Training - General Split Summary === 1) 0.62m - 9:32(15:21/m) 43cal 3.91/7.2mph 2) 0.38m - 6:16(16:31/m) 29cal 3.63/5.53mph 3) 0.04m - 2:27(54:49/m) 2cal 1.09/5.03mph Add a comment	2.5mi, 1:03:19 Cross-Training - General Split Summary === 1) 0.62m - 11:56(19:12/m) 47cal 3.13/3.85mph 2) 0.62m - 10:58(17:39/m) 46cal 3.4/3.65mph 3) 0.62m - 10:45(17:18/m) 48cal 3.47/4.61mph 4) 0.06m - 1:24(22:46/m) 4cal 2.64/3.51mph 5) 0.53m - 28:16(53:46/m) 27cal 1.12/9.73mph Add a comment 6.3mi, 3:40:01 Cross-Training - General Split Summary === 1) 0.62m - 9:35(15:26/m) 46cal 3.89/7.02mph 2) 0.62m - 9:01(14:31/m) 46cal 4.13/6.62mph 3) 0.62m - 9:13(14:50/m) 45cal 4.05/5.68mph 4) 0.18m - 2:51(16:03/m) 14cal 3.74/4.36mph 5) 0.62m - 41:02(1:06:02/m) 33cal 0.91/9.57mph 6) 0.62m - 28:53(46:29/m) 44cal 1.29/15.61mph 7) 0.62m - 32:51(52:52/m) 45cal 1.13/6.58mph 8) 0.62m - 18:06(29:08/m) 52cal 2.06/15.14mph 9) 0.62m - 14:45(23:44/m) 40cal 2.53/13.06mph 10) 0.62m - 25:12(40:33/m) 47cal 1.48/9.42mph 11) 0.51m - 28:32(55:32/m) 31cal 1.08/10.33mph Add a comment	1mi, 59:58 Cross-Training - General Split Summary === 1) 0.45m - 6:29(14:28/m) 31cal 4.15/6.4mph 2) 0.57m - 53:29(1:33:36/m) 59cal 0.64/8.55mph Add a comment 18mi, 8:08:55 Cross-Training - General Split Summary === 1) 0.62m - 32:16(51:56/m) 44cal 1.15/8.7mph 2) 0.62m - 26:31(42:40/m) 53cal 1.41/10.11mph 3) 0.62m - 16:33(26:38/m) 55cal 2.25/9.82mph 4) 0.62m - 7:18(11:45/m) 27cal 5.11/13.06mph 5) 0.62m - 12:59(20:54/m) 40cal 2.87/16.17mph 6) 0.62m - 17:16(27:47/m) 40cal 2.16/9.75mph 7) 0.62m - 16:20(26:17/m) 47cal 2.28/14.32mph 8) 0.62m - 19:29(31:21/m) 50cal 1.91/9.66mph 9) 0.62m - 19:37(31:34/m) 47cal 1.9/9.37mph 10) 0.62m - 14:07(22:44/m) 39cal 2.64/13.58mph 11) 0.62m - 12:33(20:12/m) 39cal 2.97/13.29mph 12) 0.62m - 18:46(30:12/m) 48cal 1.99/13.4mph 13) 0.62m - 19:27(31:18/m) 38cal 1.92/9.08mph 14) 0.34m - 9:07(26:40/m) 21cal 2.25/7.45mph 15) 0.62m - 10:36(17:03/m) 48cal 3.52/5.82mph 16) 0.53m - 9:13(17:30/m) 41cal 3.43/6.73mph 17) 0.62m - 16:23(26:22/m) 25cal 2.27/14.18mph 18) 0.62m - 22:53(36:50/m) 50cal 1.63/10.31mph 19) 0.62m - 18:30(29:47/m) 50cal 2.02/8.01mph 20) 0.62m - 23:47(38:17/m) 37cal 1.57/7.67mph 21) 0.62m - 20:31(33:01/m) 51cal 1.82/10.83mph 22) 0.62m - 17:42(28:28/m) 32cal 2.11/14.52mph 23) 0.62m - 14:54(23:59/m) 20cal 2.5/11.7mph 24) 0.62m - 11:28(18:28/m) 30cal 3.25/17.18mph 25) 0.62m - 7:53(12:42/m) 28cal 4.73/12.59mph 26) 0.62m - 13:31(21:46/m) 10cal 2.76/23.2mph 27) 0.62m - 18:33(29:51/m) 23cal 2.01/21.97mph 28) 0.62m - 13:31(21:45/m) 37cal 2.76/14.54mph 29) 0.62m - 12:48(20:35/m) 46cal 2.91/17.52mph 30) 0.35m - 14:22(41:32/m) 26cal 1.45/6.78mph Add a comment	2.2mi, 1:14:55 Cycling - General Split Summary === 1) 1.86m - 36:21(19:30/m) 81cal 3.08/4.61mph 2) 0.11m - 2:34(23:13/m) 4cal 2.58/4.05mph 3) 0.06m - 12:04(3:11:21/m) 0.31/0mph 4) 0.16m - 23:56(2:31:50/m) 0.4/0mph Add a comment 2.1mi, 39:28 Cross-Training - General Split Summary === 1) 0.62m - 12:02(19:21/m) 49cal 3.1/6.46mph 2) 0.62m - 11:50(19:02/m) 50cal 3.15/5.06mph 3) 0.62m - 11:20(18:14/m) 47cal 3.29/5.39mph 4) 0.25m - 4:17(16:50/m) 19cal 3.56/4.41mph Add a comment 0.6mi, 38:00 Cycling - General Split Summary === 1) 0.34m - 7:17(21:29/m) 13cal 2.79/4.84mph 2) 0.23m - 30:43(2:15:24/m) 0.44/2.8mph Add a comment 1mi, 41:26 Cross-Training - General Split Summary === 1) 0.34m - 7:05(20:34/m) 23cal 2.92/4.43mph 2) 0.62m - 31:29(50:41/m) 48cal 1.18/6.73mph 3) 0.08m - 2:52(37:42/m) 6cal 1.59/5.82mph Add a comment 3.7mi, 3:11:44 Cycling - General Split Summary === 1) 1.86m - 33:06(17:45/m) 80cal 3.38/7.14mph 2) 0.2m - 4:11(20:25/m) 8cal 2.94/4.95mph 3) 1.63m - 2:34:27(1:34:39/m) 2cal 0.63/3.36mph Add a comment 6.1mi, 2:53:59 Cross-Training - General Split Summary === 1) 0.62m - 10:41(17:12/m) 48cal 3.49/4.29mph 2) 0.62m - 9:56(16:00/m) 44cal 3.75/6.04mph 3) 0.62m - 12:10(19:34/m) 45cal 3.07/4.54mph 4) 0.28m - 4:46(16:53/m) 19cal 3.55/3.96mph 5) 0.62m - 27:22(44:02/m) 53cal 1.36/21.77mph 6) 0.62m - 30:16(48:43/m) 39cal 1.23/7.23mph 7) 0.62m - 18:21(29:33/m) 43cal 2.03/12.86mph 8) 0.62m - 18:18(29:27/m) 43cal 2.04/18.05mph 9) 0.62m - 13:43(22:04/m) 38cal 2.72/11.25mph 10) 0.62m - 23:37(38:01/m) 41cal 1.58/26.06mph 11) 0.18m - 4:48(25:59/m) 11cal 2.31/8.59mph Add a comment	2.7mi, 49:16 Cross-Training - General Split Summary === 1) 0.62m - 11:38(18:43/m) 48cal 3.21/5.1mph 2) 0.62m - 11:16(18:08/m) 50cal 3.31/4.99mph 3) 0.62m - 10:53(17:31/m) 49cal 3.42/6.15mph 4) 0.62m - 11:27(18:25/m) 48cal 3.26/5.23mph 5) 0.22m - 4:02(18:35/m) 16cal 3.23/5.97mph Add a comment 2.6mi, 50:07 Cycling - General Split Summary === 1) 1.86m - 34:22(18:26/m) 77cal 3.25/4.55mph 2) 0.74m - 15:45(21:15/m) 24cal 2.82/4.22mph Add a comment 5.2mi, 3:07:02 Cross-Training - General Split Summary === 1) 0.62m - 10:30(16:53/m) 48cal 3.55/6.35mph 2) 0.62m - 9:23(15:06/m) 49cal 3.98/7.54mph 3) 0.62m - 9:35(15:26/m) 43cal 3.89/5.41mph 4) 0.1m - 1:33(15:19/m) 7cal 3.92/5.26mph 5) 0.62m - 51:58(1:23:37/m) 35cal 0.72/5.53mph 6) 0.62m - 30:49(49:35/m) 51cal 1.21/12.66mph 7) 0.62m - 27:53(44:53/m) 41cal 1.34/8.03mph 8) 0.62m - 20:29(32:58/m) 44cal 1.82/9.62mph 9) 0.62m - 21:37(34:47/m) 45cal 1.72/12.01mph 10) 0.12m - 3:15(28:19/m) 10cal 2.12/11.34mph Add a comment 3.6mi, 3:05:42 Cycling - General Split Summary === 1) 1.86m - 28:48(15:27/m) 68cal 3.89/5.66mph 2) 1.71m - 2:36:54(1:31:30/m) 5cal 0.66/5.28mph Add a comment	-

2018	Date	Result	WAVA
Southport Seaside 10K	23 Sep	48:21	70.90%
Sunflowers Halewood 5k Liverpool free monthly race - JAN 2018	1 Sep	23:14	70.89%
Birchwood 10k	19 Aug	48:59	69.99%
Wirral Seaside 5k	25 Jul	23:48	69.21%
Wirral Coastal Run	7 Jul	1:47:09	64.17%
Tour of Merseyside Race #5	6 Jul	50:48	65.16%
Tour of Merseyside Race #4 - Raging Red Bull 5	5 Jul	40:31	67.20%
Tour of Merseyside Race #3 - Sustrans Cycle Trail	3 Jul	1:27:56	64.31%
Tour of Merseyside Race #2 - Thurstaston Multi-terrain	2 Jul	56:00	59.11%
Southport Half Marathon	1 Jul	1:55:50	65.02%
Dunham Massey 5k	24 May	24:11	67.51%
Walton Park 5 Mile Race	8 May	39:07	68.99%
Liverpool Half Marathon	25 Mar	1:59:04	62.65%
St Helens 10K	4 Mar		0.00%
2017	Date	Result	WAVA
Liverpool Santa Dash	3 Dec		0.00%
Wirral Half Marathon	10 Sep	1:46:41	69.92%
Wavertree Mystery 5k	7 Sep		0.00%
Alder Hey Halewood 5k free monthly race Liverpool	2 Sep	23:24	69.76%
Viking Mkle	24 Aug	6:56	67.72%
Ellesmere Port RC 5k Road Race	16 Aug	23:50	68.50%
Sale 5k Sizzler (2)	20 Jul	23:36	69.17%
Dunham Massey 5k	25 May	26:16	61.61%
Walton Park 5 Mile Race	16 May	38:19	69.81%
Keswick Half Marathon	30 Apr	1:59:48	61.68%
2016	Date	Result	WAVA
Liverpool Santa Dash	4 Dec	34:56	42.34%
Tour Of Merseyside Day 6 of 6	9 Jul	1:45:18	64.07%
Tour Of Merseyside Day 5 of 6	8 Jul	49:51	67.56%
Tour Of Merseyside Day 4 of 6	7 Jul	41:28	64.51%
Tour Of Merseyside Day 3 of 6	5 Jul	1:20:46	68.73%
Tour Of Merseyside Day 2 of 6	4 Jul	53:38	62.80%
Tour Of Merseyside Day 1 of 6	3 Jul	1:46:59	69.07%
Great Manchester Run	22 May	47:16	70.63%
Walton Park 5 mile	17 May		0.00%
Jacob's Leg It 10k	24 Apr	48:49	68.23%
Liverpool Half Marathon	13 Mar	1:48:56	67.19%
2015	Date	Result	WAVA
Liverpool Santa Dash	6 Dec	33:03	44.36%
Tour Of Merseyside Day 6 of 6	11 Jul	1:38:01	68.19%
Tour Of Merseyside Day 5 of 6	10 Jul	48:22	69.02%
Tour Of Merseyside Day 4 of 6	9 Jul	38:27	68.95%
Tour Of Merseyside Day 3 of 6	7 Jul	1:21:47	67.25%
Tour Of Merseyside Day 2 of 6	6 Jul	52:38	63.43%
Southport Half Marathon	5 Jul	1:52:18	65.18%
Sale 5k Sizzler (1)	25 Jun	22:37	70.92%
Etape Caledonia	10 May	5:59:18	0.00%
2014	Date	Result	WAVA
Liverpool Santa Dash	7 Dec	22:28	64.69%
Natterjack Seaside 10k	28 Sep	45:54	72.10%
Ellesmere Port RC 5k Road Race	20 Aug	22:04	72.06%
Cuerden Valley Badger 10k Trail Race 3	7 Aug	50:39	65.34%
Wirral Coastal Run Race 6 Tour of Merseyside	12 Jul	1:34:09	70.34%
Halton Road Race Race 4 Tour of Merseyside	10 Jul	37:48	69.53%
Sustrans cycle trail Walton Hall Park Race 3 Tour of Merseyside	8 Jul	1:14:23	73.28%
Warrington Road Runners 10k	26 Jun	47:22	69.87%
Bowdon 5k	29 May	22:11	71.06%
Walton Park 5 Mile Race	20 May	36:56	70.55%
Belle Vue House 10k	27 Apr	47:42	68.78%
Sweatshop 10	16 Mar	1:21:12	66.52%
2013	Date	Result	WAVA
Liverpool Santa Dash	1 Dec		0.00%
Mystery Park 5km	5 Sep	22:51	68.98%
Sale 5k Sizzler (3)	1 Aug	23:59	65.72%
Belle Vue House 10k	28 Apr	48:06	67.63%
Southport Mad Dog 10K	10 Feb	50:50	63.99%
2012	Date	Result	WAVA
Festive Foodbank Fetch Five	31 Dec		0.00%
Liverpool Santa Dash	2 Dec	30:35	46.88%
2011	Date	Result	WAVA
Run Liverpool Santa dash	4 Dec		0.00%
Birchwood Lunchtime 5k - Children In Need	18 Nov		0.00%
Sefton Park 5 Miler	20 Jul		0.00%
Wavertree Mystery 5k (Race 3 of 5)	5 Jul	22:31	68.83%
Walton Park 5 Mile	17 May	34:29	73.66%
Brooks Good Friday 4m	22 Apr		0.00%
Liverpool Half Marathon	27 Mar	1:37:38	71.63%
41st Parbold Hill Race	12 Feb	59:26	58.89%
2010	Date	Result	WAVA
Liverpool Santa Dash	5 Dec	21:25	71.75%
Wavertree Mystery Park 5km (Race 5 of 5)	7 Sep		0.00%
Wavertree Mystery Park 5km (Race 4 of 5)	3 Aug	20:50	73.76%
Wavertree Mystery Park 5km (Race 3 of 5)	6 Jul	21:11	72.54%
MBNA Chester Marathon	31 May	3:29:21	69.09%
Kigali International peace marathon	23 May		0.00%
Belle Vue House 10k	17 Apr	43:53	72.28%
Liverpool Half Marathon	28 Mar	1:36:41	71.71%
The Fetch Fez: Hats for Haiti	8 Feb	25:25	57.90%
Four Villages Half Marathon	17 Jan	1:38:14	70.58%
2009	Date	Result	WAVA
Liverpool Santa Dash	6 Dec	19:06	79.79%
Birchwood Charity Fun Run	20 Nov		0.00%
Conwy half marathon	8 Nov	1:34:56	73.03%
Lake Vyrnwy Half Marathon	13 Sep	1:31:47	75.54%
Wavertree Mystery 5k	9 Sep	20:52	73.03%
Birchwood 10k	23 Aug	42:54	73.94%
Wavertree Mystery 5k	5 Aug	20:46	73.38%
Brathay Windermere Marathon	17 May	3:38:50	65.49%
Brooks Southport Good Friday Races	10 Apr	26:24	73.70%
Birchwood Charity Fun Run	13 Mar	20:40	73.12%
Great North West Half Marathon	22 Feb	1:34:25	72.78%
Four Villages Half Marathon	18 Jan	1:38:43	69.61%
2008	Date	Result	WAVA
Liverpool Santa Dash	7 Dec	20:00	75.56%
Birchwood Charity Fun Run	14 Nov	21:51	69.16%
Formby 10k	21 Sep	47:09	66.71%
Birchwood Charity Fun Run	12 Sep	22:06	68.38%
Birchwood Charity Fun Run	18 Apr	22:27	66.77%
2007	Date	Result	WAVA
Birchwood Charity Fun Run	21 Sep	21:11	70.76%
Birchwood 10k	19 Aug	42:54	72.73%
Birchwood Charity Fun Run	20 Jul	21:15	70.54%
Penny Lane Striders 10K	8 Jul	43:16	72.11%
Wavertree Mystery 5k	4 Jul	21:32	69.61%
Warrington Road Runners 10K	28 Jun	44:29	70.14%
Wavertree Mystery 5k	13 Jun	22:02	67.48%
2006	Date	Result	WAVA
Birchwood Charity Fun Run	20 Dec	22:57	64.79%
Wavertree Mystery 5k	13 Sep		0.00%
Wavertree Mystery 5K	2 Aug	21:53	67.94%
Wavertree Mystery 5K	5 Jul	21:54	67.89%
Wakefield Hospice 10k	9 Apr	41:50	73.38%
Birchwood Charity Fun Run	7 Apr	20:26	72.18%
Great North West Half Marathon	26 Feb	1:33:29	71.63%
2005	Date	Result	WAVA
Natterjack Seaside 10k	23 Oct	41:12	74.51%
Wavertree Mystery 5k	14 Sep	19:42	74.86%
Birchwood 10km Road Race	21 Aug	42:30	72.23%
Birchwood Charity Fun Run	15 Jul	20:20	72.53%
Wavertree Mystery 5K	6 Jul	19:48	74.48%
Edge Hill 5k	29 Jun	19:31	75.57%
Wavertree Mystery 5k	15 Jun	19:15	76.61%
Derwent Hilly 10k	24 May	42:59	70.85%
Wavertree Mystery 5k	11 May	19:52	73.65%
Waterloo 15k	2 May	1:04:29	71.94%
Southport Good Friday 4	25 Mar	25:19	74.40%
Birchwood Charity Fun Run	11 Mar	20:18	72.07%
2004	Date	Result	WAVA
Birchwood Charity Fun Run	19 Nov	19:59	73.22%
Waterloo 15k	3 May	1:02:18	73.86%
2003	Date	Result	WAVA
Birchwood Charity Fun Run	21 Nov	19:54	72.93%
Birchwood 10k	17 Aug	40:23	74.81%
2002	Date	Result	WAVA
Southport Good Friday 4	29 Mar	25:30	72.14%
2001	Date	Result	WAVA
McDonalds Waterloo 15K	7 May	58:44	76.47%
Southport Good Friday 10k	13 Apr	37:34	78.55%
2000	Date	Result	WAVA
Waterloo 15k	1 May	58:20	76.39%
Wakefield 10k	9 Apr	37:22	78.37%
1999	Date	Result	WAVA
Bowdon 5k	26 May	18:58	73.61%
1989	Date	Result	WAVA
Tadcaster 10 miles	29 Apr	58:23	76.36%
1988	Date	Result	WAVA
Tadcaster 10 miles	30 Apr	59:50	74.33%
1987	Date	Result	WAVA
Tadcaster 10 miles	2 May	1:01:25	72.31%
1986	Date	Result	WAVA
Speke 10k	26 Dec	38:45	69.62%
London Marathon	20 Apr	3:29:58	59.49%
1984	Date	Result	WAVA
Mersey Marathon	23 Sep	4:20:05	48.03%

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