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Half Empty is a Fetch Supporter!

Half Empty M45

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Race Times

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Mileage

Training

Blog

Alchester RC (Bicester)

Races
95
Miles
12242
Miles
138
Miles
3653
WAVA
71.42%
5k
19:42
5M
33:21
10k
40:23
10M
1:19:20
Half
1:39:36
20M
2:46:19
Mara
3:51:49

About Me

Getting older, trying to get quicker and hoping my body holds together to run VLM16

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	9	0	0	0	0	0	0	0	0	0	0	0	9
2020	120	0	0	0	0	0	0	0	0	0	0	0	120
2019	6.5	5.4	3.9	4	8.2	5.2	4.2	4.9	3	11.7	7	11.6	75.4
2019	86	71	51	34	37	57	57	70	60	59	70	79	730
2019	71	6	85	243	0	12	0	0	0	0	0	0	416
2018	6.8	3.8	7.7	6.3	0.6	2.3	3.2	1.6	0	0	0.4	2.8	35.3
2018	91	62	56	51	62	47	49	51	86	88	79	97	819
2018	0	0	17	0	89	55	48	19	0	0	0	0	226
2017	0	0	0	0	0	0	0	1.6	2.1	5.6	5.8	3.3	18.5
2017	84	78	97	34	68	83	90	46	97	79	65	75	896
2017	0	16	0	24	147	130	73	175	0	0	0	0	564
2016	176	163	68	111	26	6	0	0	7	0	19	41	617
2016	0	0	0	0	0	12	181	313	231	507	258	0	1501
2015	128	117	137	136	91	139	151	122	113	125	169	146	1575
2014	75	109	133	73	76	135	57	116	102	103	114	73	1167
2013	65	122	97	116	84	69	109	118	143	153	93	31	1201
2012	126	120	94	101	95	121	126	144	140	85	125	107	1383
2011	128	132	181	105	76	98	69	79	98	106	124	89	1285
2011	0	0	0	0	70	217	332	56	239	30	0	0	945
2010	134	138	182	120	100	103	110	108	72	96	60	15	1238
2009	15	46	97	122	107	58	128	157	134	127	93	47	1130
2008	0	0	0	0	0	0	0	0	0	10	25	44	80

Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
8mi, 1:08:44 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 128cal 7.11/7.43mph 2) 1m - 8:34(8:34/m) 129cal 7/7.41mph 3) 1m - 8:39(8:39/m) 131cal 6.94/7.14mph 4) 1m - 8:35(8:35/m) 132cal 6.99/7.22mph 5) 1m - 8:35(8:35/m) 131cal 6.99/7.24mph 6) 1m - 8:30(8:30/m) 132cal 7.06/7.45mph 7) 1m - 8:33(8:33/m) 132cal 7.01/7.24mph 8) 1m - 8:47(8:47/m) 132cal 6.83/7.22mph 9) 0.01m - 5(7:05/m) 1cal 8.47/6.74mph Add a comment	1.4mi, 47:28 Swimming - General Split Summary === 1) 1.43m - 47:28(33:12/m) 460cal 26/rpm 1.81/2.19mph Add a comment	-	3.1mi, 25:06 Running - General Split Summary === 1) 1m - 7:53(7:53/m) 127cal 7.61/8.95mph 2) 1m - 8:15(8:15/m) 134cal 7.28/8.89mph 3) 1m - 8:33(8:33/m) 132cal 7.02/7.66mph 4) 0.07m - 26(6:29/m) 7cal 9.25/8.1mph Add a comment 3.2mi, 29:34 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 121cal 6.11/7.95mph 2) 1m - 8:56(8:56/m) 120cal 6.71/8.16mph 3) 1m - 8:55(8:55/m) 133cal 6.72/8.18mph 4) 0.23m - 1:53(8:16/m) 29cal 7.26/7.68mph Add a comment 3mi, 23:22 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 128cal 7.24/9.6mph 2) 1m - 7:45(7:45/m) 134cal 7.74/8.97mph 3) 1m - 7:13(7:13/m) 133cal 8.31/12.5mph 4) 0.02m - 6(6:19/m) 2cal 9.5/9.39mph Add a comment	3.2mi, 26:27 Running - General Split Summary === 1) 1m - 8:30(8:30/m) 129cal 7.06/7.28mph 2) 1m - 8:21(8:21/m) 132cal 7.19/7.58mph 3) 1m - 8:23(8:23/m) 132cal 7.16/7.41mph 4) 0.16m - 1:14(7:56/m) 20cal 7.56/7.49mph Add a comment	1.3mi, 40:00 Swimming - General Split Summary === 1) 0.19m - 5:13(27:59/m) 60cal 30/rpm 2.14/2.29mph 2) 0.05m - 1:43(36:52/m) 18cal 17/rpm 1.63/2mph 3) 0.02m - 52(55:42/m) 6cal 17/rpm 1.08/1.08mph 4) 0.02m - 47(49:55/m) 7cal 15/rpm 1.2/1.2mph 5) 0.12m - 3:25(27:33/m) 40cal 29/rpm 2.18/2.63mph 6) 0.06m - 1:44(27:56/m) 20cal 29/rpm 2.15/2.16mph 7) 0.11m - 3:29(32:06/m) 35cal 28/rpm 1.87/2.3mph 8) 0.12m - 3:26(27:38/m) 42cal 29/rpm 2.17/4.09mph 9) 0.06m - 1:47(28:45/m) 20cal 27/rpm 2.09/2.19mph 10) 0.11m - 3:30(32:10/m) 35cal 30/rpm 1.87/2.47mph 11) 0.19m - 5:34(29:50/m) 60cal 29/rpm 2.08/2.47mph 12) 0.06m - 1:53(30:19/m) 20cal 29/rpm 1.98/2.44mph 13) 0.06m - 1:51(29:48/m) 20cal 28/rpm 2.01/2.07mph 14) 0.06m - 1:57(31:20/m) 20cal 26/rpm 1.91/2.17mph 15) 0.06m - 2:49(45:18/m) 29cal 25/rpm 1.32/1.47mph Add a comment 4.2mi, 32:56 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 133cal 7.58/7.93mph 2) 1m - 8:08(8:08/m) 132cal 7.37/7.87mph 3) 1m - 7:36(7:36/m) 134cal 7.9/8.52mph 4) 1m - 7:45(7:45/m) 134cal 7.74/8.25mph 5) 0.21m - 1:31(7:18/m) 27cal 8.21/8.18mph Add a comment	3.1mi, 22:56 Running - General Split Summary === 1) 1m - 7:22(7:22/m) 128cal 8.15/9.12mph 2) 1m - 7:25(7:25/m) 134cal 8.09/8.64mph 3) 1m - 7:23(7:23/m) 132cal 8.12/8.68mph 4) 0.11m - 46(6:43/m) 13cal 8.94/8.72mph Add a comment 2mi, 14:59 Running - General Split Summary === 1) 1m - 7:10(7:10/m) 122cal 8.36/10.1mph 2) 1m - 7:42(7:42/m) 131cal 7.8/9.18mph 3) 0.01m - 7(8:12/m) 2cal 7.32/8.31mph Add a comment
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
5.1mi, 41:54 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 131cal 7.4/7.85mph 2) 1m - 8:08(8:08/m) 133cal 7.37/7.47mph 3) 1m - 8:12(8:12/m) 133cal 7.32/7.85mph 4) 1m - 8:22(8:22/m) 132cal 7.17/7.45mph 5) 1m - 8:21(8:21/m) 133cal 7.18/7.53mph 6) 0.08m - 43(8:37/m) 11cal 6.97/7.16mph Add a comment 1.4mi, 43:30 Swimming - General Split Summary === 1) 0.19m - 5:54(31:41/m) 60cal 28/rpm 1.89/2.05mph 2) 0.02m - 48(51:02/m) 5cal 24/rpm 1.18/1.18mph 3) 0.02m - 45(47:59/m) 5cal 21/rpm 1.25/1.25mph 4) 0.16m - 4:51(31:16/m) 50cal 29/rpm 1.92/2.17mph 5) 0.02m - 19(20:36/m) 6cal 31/rpm 2.91/2.91mph 6) 0.02m - 20(21:20/m) 6cal 30/rpm 2.81/2.81mph 7) 0.16m - 4:52(31:20/m) 50cal 28/rpm 1.91/2.1mph 8) 0.02m - 22(23:46/m) 5cal 33/rpm 2.53/2.53mph 9) 0.02m - 22(23:50/m) 5cal 32/rpm 2.52/2.52mph 10) 0.16m - 4:53(31:28/m) 50cal 29/rpm 1.91/1.98mph 11) 0.02m - 21(22:19/m) 6cal 32/rpm 2.69/2.69mph 12) 0.02m - 21(22:09/m) 6cal 29/rpm 2.71/2.71mph 13) 0.16m - 4:55(31:38/m) 50cal 28/rpm 1.9/2mph 14) 0.02m - 22(23:43/m) 5cal 33/rpm 2.53/2.53mph 15) 0.02m - 23(24:50/m) 5cal 31/rpm 2.42/2.42mph 16) 0.16m - 4:51(31:10/m) 50cal 30/rpm 1.92/2.02mph 17) 0.02m - 20(21:55/m) 6cal 29/rpm 2.74/2.74mph 18) 0.02m - 21(22:24/m) 5cal 29/rpm 2.68/2.68mph 19) 0.16m - 4:55(31:37/m) 50cal 30/rpm 1.9/2.57mph 20) 0.02m - 20(21:14/m) 6cal 24/rpm 2.83/2.83mph 21) 0.02m - 21(22:31/m) 5cal 23/rpm 2.66/2.66mph 22) 0.06m - 2:34(41:16/m) 28cal 31/rpm 1.45/1.57mph Add a comment	3.6mi, 30:05 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 128cal 7.09/7.62mph 2) 1m - 8:17(8:17/m) 128cal 7.24/7.72mph 3) 1m - 8:11(8:11/m) 131cal 7.34/8.25mph 4) 0.64m - 5:10(8:04/m) 84cal 7.43/7.87mph Add a comment	3.2mi, 24:37 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 128cal 7.44/8.29mph 2) 1m - 7:34(7:34/m) 131cal 7.93/8.79mph 3) 1m - 7:50(7:50/m) 130cal 7.67/8.81mph 4) 0.15m - 1:10(7:30/m) 20cal 8/7.89mph Add a comment	3.8mi, 28:09 Running - General Split Summary === 1) 1m - 7:24(7:24/m) 120cal 8.1/9.79mph 2) 1m - 7:16(7:16/m) 126cal 8.26/10.4mph 3) 1m - 7:43(7:43/m) 130cal 7.78/9.33mph 4) 0.8m - 5:46(7:10/m) 99cal 8.36/8.72mph Add a comment	6.2mi, 47:56 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 129cal 7.29/8.04mph 2) 1m - 7:52(7:52/m) 134cal 7.63/8.12mph 3) 1m - 7:47(7:47/m) 133cal 7.71/8.14mph 4) 1m - 7:44(7:44/m) 134cal 7.76/8.12mph 5) 1m - 7:52(7:52/m) 133cal 7.63/7.89mph 6) 1m - 7:10(7:10/m) 129cal 8.36/9.02mph 7) 0.19m - 1:17(6:56/m) 24cal 8.65/9.77mph Add a comment	1.2mi, 37:57 Swimming - General Split Summary === 1) 0.19m - 5:13(27:59/m) 60cal 30/rpm 2.14/2.42mph 2) 0.06m - 1:36(25:45/m) 27cal 21/rpm 2.33/3.61mph 3) 0.31m - 9:25(30:19/m) 100cal 28/rpm 1.98/2.32mph 4) 0.25m - 7:27(29:59/m) 80cal 29/rpm 2/2.25mph 5) 0.19m - 5:48(31:05/m) 60cal 29/rpm 1.93/2.08mph 6) 0.14m - 4:11(29:56/m) 50cal 27/rpm 2/3.42mph 7) 0m - 49(/m) 8) 0m - 39(/m) 9) 0m - 7(/m) 10) 0.06m - 2:41(43:18/m) 23cal 30/rpm 1.38/1.65mph Add a comment 3.6mi, 30:12 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 129cal 7.28/7.85mph 2) 1m - 8:32(8:32/m) 132cal 7.03/7.66mph 3) 1m - 8:17(8:17/m) 130cal 7.24/7.99mph 4) 0.63m - 5:08(8:10/m) 83cal 7.34/7.64mph Add a comment	3.1mi, 22:55 Running - General Split Summary === 1) 1m - 7:10(7:10/m) 126cal 8.37/9.87mph 2) 1m - 7:32(7:32/m) 135cal 7.96/9.29mph 3) 1m - 7:27(7:27/m) 133cal 8.06/8.91mph 4) 0.12m - 46(6:36/m) 13cal 9.1/8.68mph Add a comment 2mi, 15:09 Running - General Split Summary === 1) 1m - 7:20(7:20/m) 122cal 8.18/9.58mph 2) 1m - 7:46(7:46/m) 129cal 7.73/8.68mph 3) 0.01m - 3(7:08/m) 8.42/8.33mph Add a comment
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
5.1mi, 44:47 Running - General Split Summary === 1) 1m - 8:41(8:41/m) 127cal 6.91/7.28mph 2) 1m - 8:39(8:39/m) 131cal 6.93/7.43mph 3) 1m - 8:53(8:53/m) 132cal 6.76/7.31mph 4) 1m - 8:48(8:48/m) 132cal 6.82/7.03mph 5) 1m - 8:53(8:53/m) 132cal 6.76/7.03mph 6) 0.1m - 54(8:53/m) 13cal 6.75/6.89mph Add a comment 1.5mi, 44:47 Swimming - General Split Summary === 1) 0.19m - 5:36(30:03/m) 60cal 29/rpm 2/2.26mph 2) 0.12m - 3:23(27:11/m) 45cal 21/rpm 2.21/3.94mph 3) 0.12m - 3:40(29:27/m) 40cal 28/rpm 2.04/2.21mph 4) 0.06m - 1:52(29:59/m) 20cal 27/rpm 2/2.13mph 5) 0.06m - 1:38(26:21/m) 20cal 31/rpm 2.28/2.34mph 6) 0.06m - 2:01(32:25/m) 20cal 24/rpm 1.85/1.87mph 7) 0.12m - 3:38(29:17/m) 40cal 29/rpm 2.05/2.21mph 8) 0.06m - 1:54(30:29/m) 20cal 27/rpm 1.97/2.15mph 9) 0.06m - 1:41(27:11/m) 20cal 32/rpm 2.21/2.3mph 10) 0.06m - 1:58(31:31/m) 20cal 27/rpm 1.9/1.98mph 11) 0.12m - 3:38(29:10/m) 40cal 30/rpm 2.06/2.18mph 12) 0.06m - 1:54(30:38/m) 20cal 27/rpm 1.96/2mph 13) 0.06m - 1:41(27:06/m) 20cal 31/rpm 2.21/2.28mph 14) 0.06m - 1:55(30:52/m) 20cal 26/rpm 1.94/2.04mph 15) 0.12m - 3:34(28:44/m) 40cal 30/rpm 2.09/2.27mph 16) 0.06m - 1:53(30:11/m) 20cal 29/rpm 1.99/2.07mph 17) 0.06m - 1:41(27:10/m) 20cal 31/rpm 2.21/2.32mph 18) 0.03m - 1:11(38:09/m) 14cal 35/rpm 1.57/1.59mph Add a comment	6.5mi, 54:58 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 130cal 7.04/7.6mph 2) 1m - 8:22(8:22/m) 132cal 7.16/8.14mph 3) 1m - 8:17(8:17/m) 133cal 7.25/7.72mph 4) 1m - 8:29(8:29/m) 132cal 7.07/8.27mph 5) 1m - 8:43(8:43/m) 130cal 6.89/7.1mph 6) 1m - 8:15(8:15/m) 132cal 7.28/9.1mph 7) 0.5m - 4:21(8:39/m) 67cal 6.93/7.35mph Add a comment	4.1mi, 32:08 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 131cal 7.48/8.27mph 2) 1m - 7:51(7:51/m) 136cal 7.64/8.2mph 3) 1m - 7:43(7:43/m) 132cal 7.78/8.6mph 4) 1m - 7:48(7:48/m) 135cal 7.7/9.71mph 5) 0.1m - 45(7:22/m) 13cal 8.14/8.1mph Add a comment	3.1mi, 23:22 Running - General Split Summary === 1) 1m - 7:17(7:17/m) 121cal 8.24/8.85mph 2) 0.44m - 3:18(7:26/m) 56cal 8.07/8.54mph 3) 1m - 7:32(7:32/m) 130cal 7.97/8.89mph 4) 0.69m - 5:15(7:36/m) 91cal 7.89/8.64mph Add a comment	6.6mi, 49:58 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 129cal 7.43/7.66mph 2) 1m - 7:39(7:39/m) 134cal 7.85/8.25mph 3) 1m - 7:43(7:43/m) 131cal 7.78/8.16mph 4) 1m - 7:37(7:37/m) 136cal 7.87/9.02mph 5) 1m - 7:39(7:39/m) 135cal 7.84/8.6mph 6) 1m - 7:21(7:21/m) 130cal 8.16/8.91mph 7) 0.55m - 3:55(7:03/m) 73cal 8.51/9.56mph Add a comment	3.4mi, 28:10 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 126cal 7.12/7.56mph 2) 1m - 8:21(8:21/m) 132cal 7.19/7.91mph 3) 1m - 8:22(8:22/m) 132cal 7.18/7.76mph 4) 0.36m - 3:02(8:33/m) 47cal 7.02/7.28mph Add a comment	3.1mi, 22:11 Running - General Split Summary === 1) 1m - 7:32(7:32/m) 128cal 7.96/8.93mph 2) 1m - 7:07(7:07/m) 135cal 8.43/9.16mph 3) 1m - 6:50(6:50/m) 131cal 8.79/8.97mph 4) 0.11m - 42(6:17/m) 14cal 9.55/9.14mph Add a comment
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
4.9mi, 37:30 Running - General Split Summary === 1) 1m - 7:35(7:35/m) 124cal 7.91/9.18mph 2) 1m - 7:41(7:41/m) 132cal 7.81/8.47mph 3) 1m - 7:30(7:30/m) 134cal 7.99/8.6mph 4) 1m - 7:51(7:51/m) 129cal 7.64/8.16mph 5) 0.87m - 6:53(7:52/m) 117cal 7.62/8.04mph Add a comment 0.7mi, 26:37 Swimming - General Split Summary === 1) 0.19m - 5:47(31:00/m) 60cal 28/rpm 1.93/2.68mph 2) 0.06m - 1:32(24:44/m) 21cal 22/rpm 2.42/3.15mph 3) 0m - 37(/m) 4) 0m - 34(/m) 5) 0m - 32(/m) 6) 0m - 20(/m) 7) 0m - 32(/m) 8) 0m - 42(/m) 9) 0m - 25(/m) 10) 0m - 35(/m) 11) 0.17m - 5:19(31:06/m) 55cal 29/rpm 1.93/2.07mph 12) 0.19m - 5:47(30:59/m) 60cal 29/rpm 1.94/2.14mph 13) 0.12m - 3:55(31:29/m) 40cal 29/rpm 1.91/2mph Add a comment	6.6mi, 57:06 Running - General Split Summary === 1) 1m - 8:35(8:35/m) 130cal 6.99/7.28mph 2) 1m - 8:41(8:41/m) 131cal 6.91/7.26mph 3) 1m - 8:36(8:36/m) 132cal 6.98/7.12mph 4) 1m - 8:31(8:31/m) 129cal 7.05/7.49mph 5) 1m - 8:44(8:44/m) 131cal 6.87/7.16mph 6) 1m - 8:24(8:24/m) 132cal 7.14/7.39mph 7) 0.64m - 5:36(8:42/m) 85cal 6.89/7.14mph Add a comment	3.2mi, 23:45 Running - General Split Summary === 1) 1m - 6:47(6:47/m) 129cal 8.85/9.33mph 2) 0.06m - 1:02(17:37/m) 5cal 3.41/8.91mph 3) 1m - 6:44(6:44/m) 132cal 8.91/10.44mph 4) 0.07m - 1:11(17:59/m) 6cal 3.34/8.91mph 5) 1m - 6:48(6:48/m) 125cal 8.83/9.02mph 6) 0.06m - 1:13(19:37/m) 6cal 3.06/8.89mph Add a comment 1.4mi, 11:08 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 126cal 7.58/7.97mph 2) 0.41m - 3:13(7:49/m) 52cal 7.67/7.87mph Add a comment	1.4mi, 42:15 Swimming - General Split Summary === 1) 0.12m - 3:37(29:03/m) 40cal 28/rpm 2.06/2.38mph 2) 0.12m - 3:50(30:50/m) 40cal 27/rpm 1.95/2.18mph 3) 0.05m - 1:51(39:34/m) 18cal 18/rpm 1.74/2.53mph 4) 0.05m - 1:42(36:26/m) 15cal 22/rpm 1.65/2.3mph 5) 0.03m - 48(25:54/m) 10cal 31/rpm 2.32/2.41mph 6) 0.03m - 50(26:40/m) 10cal 30/rpm 2.25/2.32mph 7) 0.03m - 49(26:07/m) 10cal 28/rpm 2.3/2.37mph 8) 0.03m - 50(26:41/m) 10cal 30/rpm 2.25/2.33mph 9) 0.03m - 49(26:04/m) 10cal 31/rpm 2.3/2.39mph 10) 0.03m - 49(26:04/m) 10cal 31/rpm 2.3/2.37mph 11) 0.06m - 1:48(28:53/m) 20cal 29/rpm 2.08/2.41mph 12) 0.06m - 1:43(27:46/m) 20cal 30/rpm 2.16/2.44mph 13) 0.06m - 1:44(27:56/m) 20cal 31/rpm 2.15/2.43mph 14) 0.06m - 1:45(28:13/m) 20cal 30/rpm 2.13/2.44mph 15) 0.06m - 1:45(28:08/m) 20cal 30/rpm 2.13/2.48mph 16) 0.12m - 3:39(29:26/m) 40cal 30/rpm 2.04/2.27mph 17) 0.12m - 4:05(32:55/m) 40cal 27/rpm 1.82/1.96mph 18) 0.06m - 1:45(28:04/m) 21cal 31/rpm 2.14/2.94mph 19) 0.06m - 1:47(28:40/m) 20cal 30/rpm 2.09/2.35mph 20) 0.06m - 1:46(28:21/m) 20cal 30/rpm 2.12/2.45mph 21) 0.06m - 1:47(28:41/m) 20cal 30/rpm 2.09/2.46mph 22) 0.06m - 2:48(45:05/m) 30cal 27/rpm 1.33/1.53mph Add a comment 3.2mi, 25:07 Running - General Split Summary === 1) 1m - 7:23(7:23/m) 117cal 8.12/9.73mph 2) 1m - 8:07(8:07/m) 132cal 7.4/8.25mph 3) 1m - 8:10(8:10/m) 126cal 7.34/8.14mph 4) 0.19m - 1:27(7:36/m) 25cal 7.89/8.43mph Add a comment	6.8mi, 51:51 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 130cal 7.25/7.83mph 2) 1m - 7:45(7:45/m) 134cal 7.74/8.52mph 3) 1m - 7:40(7:40/m) 129cal 7.83/8.6mph 4) 1m - 7:34(7:34/m) 133cal 7.94/8.27mph 5) 1m - 7:48(7:48/m) 135cal 7.69/8.1mph 6) 1m - 7:37(7:37/m) 132cal 7.87/8.18mph 7) 0.76m - 5:10(6:49/m) 100cal 8.79/9.06mph Add a comment	1.5mi, 44:59 Swimming - General Split Summary === 1) 0.03m - 52(28:05/m) 10cal 29/rpm 2.14/2.17mph 2) 0.12m - 3:46(30:15/m) 40cal 29/rpm 1.98/2.17mph 3) 0.03m - 1:11(38:12/m) 10cal 16/rpm 1.57/1.64mph 4) 0.31m - 9:17(29:54/m) 100cal 28/rpm 2.01/2.16mph 5) 0.31m - 9:29(30:31/m) 100cal 29/rpm 1.97/2.35mph 6) 0.03m - 43(23:17/m) 11cal 32/rpm 2.58/2.72mph 7) 0.12m - 3:41(29:41/m) 40cal 29/rpm 2.02/2.2mph 8) 0.12m - 3:36(28:54/m) 40cal 28/rpm 2.08/2.15mph 9) 0.12m - 3:37(29:07/m) 40cal 28/rpm 2.06/2.23mph 10) 0.12m - 3:34(28:41/m) 40cal 29/rpm 2.09/2.53mph 11) 0.03m - 42(22:40/m) 10cal 27/rpm 2.65/2.68mph 12) 0.06m - 1:50(29:36/m) 20cal 28/rpm 2.03/2.06mph 13) 0.06m - 2:40(42:50/m) 29cal 30/rpm 1.4/1.59mph Add a comment 4.2mi, 34:02 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 130cal 7.2/7.7mph 2) 1m - 8:26(8:26/m) 134cal 7.12/7.58mph 3) 1m - 7:57(7:57/m) 134cal 7.55/8.12mph 4) 1m - 8:10(8:10/m) 131cal 7.34/7.72mph 5) 0.15m - 1:09(7:41/m) 19cal 7.81/7.78mph Add a comment	2.2mi, 17:57 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 127cal 7.55/10.79mph 2) 1m - 8:16(8:16/m) 134cal 7.25/8.04mph 3) 0.21m - 1:44(8:21/m) 27cal 7.18/8.43mph Add a comment 3.1mi, 21:44 Running - General Split Summary === 1) 1m - 7:00(7:00/m) 130cal 8.57/9.46mph 2) 1m - 7:04(7:04/m) 131cal 8.5/9.46mph 3) 1m - 7:12(7:12/m) 126cal 8.34/9.83mph 4) 0.08m - 29(6:28/m) 9cal 9.29/9.04mph Add a comment 0.7mi, 5:54 Running - General Split Summary === 1) 0.69m - 5:54(8:36/m) 76cal 6.98/8.5mph Add a comment

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
5km	11	19:42 6:20/mi	69.81	23:53 54.89		21:46 60.92		21:04 64.31	27:06 50.00	19:47 68.99	19:42 69.81
3.3mi	2	21:56 6:45/mi	63.68		23:42 58.17		21:56 63.68
5.3km	1	20:53 6:20/mi	69.81								20:53 69.81
3.9mi	6	26:36 6:49/mi	64.54		30:03 55.05	27:42 60.09	28:26 58.94	27:19 61.80		26:36 64.41	26:45 64.54
6.3km	1	28:19 7:13/mi	60.48						28:19 60.48
4mi	4	27:24 6:51/mi	64.14		28:34 59.40	29:04 58.73			27:48 62.75	27:24 64.14
4mi	1	28:33 7:05/mi	60.66				28:33 60.66
4.1mi	2	26:33 6:31/mi	69.70						28:00 65.11		26:33 69.70
4.1mi	3	26:13 6:24/mi	71.10		30:44 58.13	29:08 61.69					26:13 71.10
6.7km	1	29:55 7:09/mi	63.17							29:55 63.17
4.2mi	1	28:33 6:48/mi	67.90										28:33 67.90
4.2mi	1	29:55 7:04/mi	62.87					29:55 62.87
4.3mi	2	31:19 7:22/mi	59.49		33:58 54.52	31:19 59.49
4.3mi	2	29:54 7:01/mi	63.35				30:59 60.69	29:54 63.35
5mi	6	33:21 6:40/mi	68.17		37:39 57.86	36:22 60.69	35:30 62.62	36:29 60.93			33:21 68.17
8.5km	7	41:14 7:48/mi	58.24			43:24 53.72		42:24 55.80			41:14 58.24
8700m	1	41:58 7:46/mi	57.27				41:58 57.27
6mi	4	44:38 7:26/mi	59.35	59:55 44.21	44:38 59.35	47:12 56.46
10km	12	40:23 6:30/mi	71.42	52:02 52.44	49:20 55.60	45:07 61.17	44:59 62.23	43:33 64.28			41:09 70.08	40:23 71.42
7mi	1	53:12 7:36/mi	60.96							53:12 60.96
15km	1	1:25:35 9:11/mi	49.01		1:25:35 49.01
10mi	3	1:19:20 7:56/mi	57.74	1:28:57 50.53	1:24:12 53.67		1:19:20 57.74
13.1mi	10	1:39:36 7:36/mi	60.54	2:09:21 45.97	1:50:58 54.03	1:55:19 52.29	1:39:36 60.54	1:46:47 56.88
15mi	1	2:02:19 8:09/mi	56.13			2:02:19 56.13
20mi	2	2:46:19 8:19/mi	56.27			3:04:10 50.57	2:46:19 56.27
26.2mi	4	3:51:49 8:51/mi	54.10		3:59:04 52.31	4:17:50 48.50	3:51:49 54.10	4:33:05 46.16

2017	Distance	Date	Result	WAVA
Combe II (Mota-vation Series race 4)	4.2mi	27 Jul	28:33	67.90%
2016	Distance	Date	Result	WAVA
London Marathon	26.2mi	24 Apr		0.00%
Bourton 10k	10km	28 Feb	40:23	71.42%
2015	Distance	Date	Result	WAVA
Eynsham 10k	10km	29 Nov	41:09	70.08%
Hanney 5	5mi	4 Oct	33:46	67.83%
Oxford (Mota-vation series race 5)	4.07mi	3 Sep	26:33	69.70%
Headington 5	5mi	30 Aug	33:21	68.17%
Waddesdon 5km	5km	15 Jul	19:42	69.81%
Combe (Mota-Vation Series race 3)	3.9mi	2 Jul	26:45	64.54%
Chalgrove Festival 10K	10km	4 May	42:54	66.72%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	30 Apr	26:13	71.10%
Oxfordshire County Road Relays	5.3km	19 Apr	20:53	69.81%
Cholsey Chase	9mi	15 Mar	1:04:18	65.36%
Buckingham parkrun	5km	28 Feb	19:52	69.22%
English National XC Championships (Men)	12km	21 Feb	56:52	60.75%
Cirencester Oxford Mail XC League Round 4	8.5km	1 Feb	42:57	55.91%
Culham Oxford Mail XC League round 3	8.5km	4 Jan	41:14	58.24%
2014	Distance	Date	Result	WAVA
Hooky Christmas Canter	7mi	21 Dec	53:12	60.96%
Oxford Council Christmas Fun Run	2.2mi	10 Dec	14:20	64.37%
Oxford Mota-vation Race 5	4mi	28 Aug	27:24	64.14%
Combe 2 Mota-vation	6.74km	7 Aug	29:55	63.17%
Buckingham parkrun	5km	5 Jul	20:24	66.91%
Combe (Mota-Vation Series race 3)	3.9mi	3 Jul	26:36	64.41%
Aylesbury parkrun	5km	5 Apr	19:47	68.99%
Barcelona Marathon	26.2mi	16 Mar		0.00%
2013	Distance	Date	Result	WAVA
Oxford Mail League Race 1 (Men)	8500mi	3 Nov	39:21	60.57%
Oxford (Mota-vation series race 5)	4.07mi	29 Aug	28:00	65.11%
Combe Mota-vation	6.32km	4 Jul	28:19	60.48%
Abingdon Parkrun #96	5km	4 May	27:06	50.00%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4mi	2 May	27:48	62.75%
2012	Distance	Date	Result	WAVA
Oxford Council Christmas Fun Run	2.2mi	5 Dec		0.00%
Eynsham 10k	10km	25 Nov	43:46	64.43%
Oxford Mail XCL Race 1 (Sen & Vet Men) Ascott-under-Wychwood	8.5km	4 Nov	42:24	55.80%
Tramway Trot	5km	23 Sep	21:04	64.31%
Chipping Norton (Mota-Vation Series Race 4)	4.23mi	2 Aug	29:55	62.87%
Combe (Mota-Vation Series race 3)	3.9mi	25 Jul	27:19	61.80%
Waddesdon 5km	5km	18 Jul	21:20	63.04%
Oxford Parkrun	5km	14 Jul	26:37	50.53%
Bletchingdon (Mota-Vation Series Race 2)	4.26mi	31 May	29:54	63.35%
London Marathon	26.2mi	22 Apr	4:33:05	46.16%
White Horse Half Marathon	13.1mi	1 Apr	1:46:47	56.88%
The National Lottery - Olympic Park Run	5mi	31 Mar	36:29	60.93%
Banbury 15	15mi	18 Mar		0.00%
Bourton 10k	10km	26 Feb	43:33	64.28%
2011	Distance	Date	Result	WAVA
Oxford parkrun	5km	24 Dec	21:28	62.65%
Oxford Council Christmas Fun Run	2.2mi	7 Dec	15:09	59.56%
Maylarch Eynsham 10K	10km	27 Nov	44:59	62.23%
Oxford Mail XC League Race 1 (Vet Men) Ascott-under-Wychwood	8700mi	6 Nov	41:58	57.27%
Hanney 5	5mi	9 Oct	35:30	62.62%
Witney Cotswold Classic 10	10mi	11 Sep	1:19:20	57.74%
Oxford (Mota-Vation Series Race 5)	4.03mi	1 Sep	28:33	60.66%
Combe (Mota Vation Series race 3)	3.9mi	7 Jul	28:26	58.94%
Bletchingdon (Mota-Vation Series Race 2)	4.26mi	2 Jun	30:59	60.69%
Shakespeare Marathon	26.2mi	8 May	3:51:49	54.10%
Oxfordshire Road Relays	3.25mi	24 Apr	21:56	63.68%
White Horse Half Marathon	13.1mi	10 Apr	1:39:36	60.54%
Oakley 20	20mi	27 Mar	2:46:19	56.27%
Nike Milton Keynes Half Marathon	13.1mi	13 Mar	1:43:55	58.03%
2010	Distance	Date	Result	WAVA
Maylarch Eynsham 10k	10km	28 Nov	45:55	60.52%
Oxford Mail XCL Race 1 (Sen & Vet Men) Ascott-under-Wychwood	8.5km	7 Nov	43:24	53.72%
Hanney 5	5mi	10 Oct	36:22	60.69%
Great North Run	13.1mi	19 Sep	1:55:19	52.29%
Headington 10k	10km	5 Sep	45:07	61.17%
Oxford (Mota-Vation Series Race 5)	4mi	2 Sep	29:04	58.73%
Hooky 6	6mi	8 Aug	47:12	56.46%
NSPCC Milton Keynes Half Marathon	13.1mi	18 Jul	2:00:22	49.80%
Hornton Classic 6	6mi	17 Jul	47:27	56.16%
Combe (Mota-vation Series Race 3)	3.9mi	1 Jul	27:42	60.09%
Thame CPM 10K	10km	27 Jun	48:20	57.10%
F1 Chicken Run 10k	10km	12 Jun	45:48	60.26%
Otmoor Challenge	13.1mi	5 Jun	2:04:07	48.30%
Bletchingdon (Mota-Vation Series Race 2)	4.25mi	3 Jun	31:19	59.49%
Milton Keynes parkrun	5km	15 May	21:46	60.92%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	6 May	29:08	61.69%
London Marathon	26.2mi	25 Apr	4:17:50	48.50%
Oakley 20	20mi	28 Mar	3:04:10	50.57%
Banbury 15	15mi	14 Mar	2:02:19	56.13%
Oxford Mail XC League - Round 3 (men)	8500mi	3 Jan	44:33	51.97%
2009	Distance	Date	Result	WAVA
Hamilton Boxing Day 10 Miler	10mi	26 Dec	1:24:12	53.67%
Oxford Mail XC League - Round 2 (Culham)	8500mi	6 Dec	46:58	49.30%
Oxford Mail XC League - Race 1 (Men); Ascott-under-Wychwood	8.73km	1 Nov	45:06	52.72%
Abingdon Marathon	26.2mi	18 Oct	3:59:04	52.31%
Coniston Trail Race	15km	3 Oct	1:25:35	49.01%
Truro Half Marathon	13.1mi	20 Sep	1:50:58	54.03%
Oxford (Mota-Vation Series Race 5)	4mi	3 Sep	28:34	59.40%
Hooky 6	6mi	2 Aug	44:38	59.35%
Combe (Mota-vation Series Race 3)	3.9mi	2 Jul	30:03	55.05%
Thame CPM 10K	10km	28 Jun	49:20	55.60%
Bletchingdon (Mota-Vation Series Race 2)	4.25mi	4 Jun	33:58	54.52%
Charlton-on-Otmoor (Mota-Vation Series Race 1)	4.1mi	7 May	30:44	58.13%
Great Weston 5	5mi	4 May	37:39	57.86%
Oxfordshire Road Relays	3.25mi	19 Apr	23:42	58.17%
White Horse Half Marathon	13.1mi	5 Apr	1:51:33	53.49%
Nike Milton Keynes Half Marathon	13.1mi	8 Mar	2:00:58	49.33%
2008	Distance	Date	Result	WAVA
Hooky Christmas Canter 6ish	6mi	21 Dec	59:55	44.21%
Great South Run	10mi	26 Oct	1:28:57	50.53%
Waddesdon 5k	5km	16 Jul	23:53	54.89%
Thame 10K	10km	29 Jun	52:02	52.44%
Otmoor Challenge	13.1mi	7 Jun	2:09:21	45.97%

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