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SjohnA M45

About

Race Times

All Races

Mileage

Training

FERC

Races
59
Miles
10185
Miles
1
Miles
66
WAVA
67.69%
Mile
6:20
5k
20:19
5M
37:00
10k
44:12
10M
1:19:38
Half
1:43:01
20M
2:43:51
Mara
3:41:40

Current Status

99-46-3

Planned Races
25th May 20	Vitality London 10,000 - POSTPONED
26th Jul 20	Run Aintree 5k, 10k and Half Marathon
13th Sep 20	Boston Marathon UK
25th Oct 20	Queen Elizabeth Olympic Park Half Marathon 2020

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Groups

This user is a member of GPS Users

2020 Targets

RUN
2000

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	167	162	200	0	0	0	0	0	0	0	0	0	529
2019	67	161	202	168	179	145	191	100	169	124	6	39	1550
2018	33	44	66	22	5	42	94	86	88	88	80	63	711
2016	0	0	6	0	29	53	26	0	0	0	14	29	156
2015	0	0	0	0	1	0.4	0	0	0	0	0	0	1.4
2015	73	28	43	145	189	52	7	11	27	45	4	0	623
2014	15	33	19	83	100	95	131	165	100	52	92	109	994
2013	152	66	7	38	52	16	59	100	87	97	100	36	810
2012	88	14	38	76	105	83	46	111	30	4	61	111	766
2011	8	30	22	50	139	47	45	115	90	5	5	33	588
2010	143	160	192	98	116	133	46	158	62	30	48	33	1219
2009	69	40	87	68	120	13	26	96	105	27	125	26	804
2009	0	0	0	0	0	6	60	0	0	0	0	0	66
2008	105	114	152	129	114	57	74	132	30	7	50	13	977
2007	35	4	18	8	0	0	0	0	0	0	68	69	202
2006	0	0	0	0	27	34	93	62	24	0	0	15	255

Wed 4th Mar Mar 4	Thu 5th Mar Mar 5	Fri 6th Mar Mar 6	Sat 7th Mar Mar 7	Sun 8th Mar Mar 8	Mon 9th Mar Mar 9	Tue 10th Mar Mar 10
9.3mi, 1:15:00 Running - Race Pace GOAL PACE RUN March 4, 2020 - 1 hour 15 minutes Warm up, race pace, cool down. Warm up - 15:00 min:sec Walk or jog lightly. Run - 30:00 min:sec - 7:28 to 7:48 min/mi Race goal pace. Run - 15:00 min:sec - 7:28 to 7:48 min/mi Optional Run Lap if you want to end early or keep going if you're feeling good. Cool down - 15:00 min:sec Walk or jog lightly. Split Summary === 1) 1m - 9:14(9:14/m) 130/138bpm 89cal 2) 0.65m - 5:46(8:54/m) 135/140bpm 59cal 3) 1m - 7:30(7:30/m) 153/159bpm 91cal 4) 1m - 7:28(7:28/m) 160/165bpm 93cal 5) 1m - 7:32(7:32/m) 161/167bpm 95cal 6) 0.95m - 7:30(7:52/m) 166/171bpm 97cal 7) 1m - 7:16(7:16/m) 157/164bpm 86cal 8) 1m - 7:27(7:27/m) 159/162bpm 90cal 9) 0.04m - 17(7:24/m) 160/161bpm 3cal 10) 1m - 8:21(8:21/m) 149/161bpm 73cal 11) 0.7m - 6:39(9:27/m) 137/141bpm 38cal Add a comment	3.2mi, 30:13 Running - Treadmill Split Summary === 1) 1m - 9:31(9:31/m) 129/137bpm 91cal 2) 1m - 9:27(9:27/m) 132/137bpm 88cal 3) 1m - 9:25(9:25/m) 134/138bpm 87cal 4) 0.2m - 1:50(9:21/m) 136/141bpm 16cal Add a comment	15.8mi, 2:23:18 Running - Long Run Split Summary === 1) 1m - 9:39(9:39/m) 148/167bpm 112cal 2) 1m - 9:37(9:37/m) 138/161bpm 97cal 3) 1m - 9:22(9:22/m) 137/141bpm 92cal 4) 1m - 8:54(8:54/m) 139/145bpm 90cal 5) 1m - 10:02(10:02/m) 131/140bpm 79cal 6) 1m - 8:57(8:57/m) 136/141bpm 77cal 7) 1m - 9:00(9:00/m) 137/140bpm 77cal 8) 1m - 9:03(9:03/m) 138/141bpm 78cal 9) 1m - 9:03(9:03/m) 140/149bpm 81cal 10) 1m - 8:57(8:57/m) 143/148bpm 83cal 11) 1m - 8:51(8:51/m) 143/148bpm 80cal 12) 1m - 8:44(8:44/m) 142/148bpm 75cal 13) 1m - 8:45(8:45/m) 145/155bpm 78cal 14) 1m - 9:01(9:01/m) 147/156bpm 82cal 15) 1m - 8:37(8:37/m) 148/152bpm 80cal 16) 0.78m - 6:46(8:39/m) 150/158bpm 65cal Add a comment	5.2mi, 50:00 Running - Treadmill Split Summary === 1) 0.49m - 5:00(10:07/m) 127/133bpm 45cal 2) 1m - 9:37(9:37/m) 128/133bpm 85cal 3) 1m - 9:36(9:36/m) 130/137bpm 82cal 4) 1m - 9:36(9:36/m) 132/138bpm 80cal 5) 0.12m - 1:11(9:37/m) 133/137bpm 9cal 6) 0.5m - 4:50(9:40/m) 133/137bpm 39cal 7) 0.52m - 5:00(9:38/m) 133/138bpm 40cal Add a comment	5.6mi, 50:00 Running - Treadmill PROGRESSION RUN March 8, 2020 - 50 minutes Warm up, easy run, fast finish, cool down. Warm up - 05:00 min:sec Walk or jog lightly. Run - 30:00 min:sec - 8:38 to 9:38 min/mi Easy pace. Run - 10:00 min:sec - 6:38 to 6:58 min/mi Challenging pace. No sprinting! Cool down - 05:00 min:sec Walk or jog lightly. Split Summary === 1) 0.48m - 5:00(10:22/m) 117/130bpm 39cal 2) 1m - 9:33(9:33/m) 127/131bpm 89cal 3) 1m - 9:32(9:32/m) 131/137bpm 88cal 4) 1m - 9:33(9:33/m) 135/140bpm 93cal 5) 0.14m - 1:22(9:30/m) 137/139bpm 13cal 6) 1m - 6:59(6:59/m) 164/171bpm 88cal 7) 0.44m - 3:01(6:55/m) 171/172bpm 40cal 8) 0.51m - 5:00(9:53/m) 149/171bpm 53cal Add a comment	8.2mi, 1:12:56 Running - General Split Summary === 1) 1m - 9:13(9:13/m) 130/143bpm 88cal 2) 1m - 8:43(8:43/m) 139/145bpm 90cal 3) 1m - 8:41(8:41/m) 139/145bpm 86cal 4) 1m - 8:32(8:32/m) 143/154bpm 88cal 5) 1m - 8:52(8:52/m) 142/148bpm 87cal 6) 1m - 9:26(9:26/m) 146/154bpm 96cal 7) 1m - 8:51(8:51/m) 139/150bpm 72cal 8) 1m - 8:39(8:39/m) 147/154bpm 86cal 9) 0.24m - 2:00(8:15/m) 140/145bpm 15cal Add a comment	7.7mi, 1:05:56 Running - Tempo TEMPO RUN March 10, 2020 - 45 minutes Warm up, tempo run, cool down. Warm up - 15:00 min:sec Walk or jog lightly. Run - 10:00 min:sec - 6:58 to 7:18 min/mi Medium to hard pace. Run - 05:00 min:sec - 6:58 to 7:18 min/mi Optional Run Lap if you want to end early or keep going if you're feeling good. Cool down - 15:00 min:sec Walk or jog lightly. Split Summary === 1) 1m - 8:57(8:57/m) 152/176bpm 106cal 2) 0.74m - 6:03(8:11/m) 146/172bpm 69cal 3) 1m - 7:00(7:00/m) 164/171bpm 91cal 4) 0.42m - 3:00(7:10/m) 173/175bpm 41cal 5) 0.69m - 5:00(7:12/m) 175/181bpm 69cal 6) 1m - 9:36(9:36/m) 154/180bpm 106cal 7) 0.56m - 5:24(9:35/m) 151/161bpm 54cal 8) 1m - 9:18(9:18/m) 143/151bpm 73cal 9) 1m - 9:14(9:14/m) 146/154bpm 79cal 10) 0.28m - 2:25(8:40/m) 138/143bpm 16cal Add a comment
Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14	Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17
7.8mi, 1:14:10 Running - Hill Work Split Summary === 1) 0.54m - 5:00(9:13/m) 133/151bpm 49cal 2) 1m - 10:03(10:03/m) 145/155bpm 112cal 3) 1m - 9:56(9:56/m) 154/165bpm 117cal 4) 0.95m - 10:00(10:33/m) 144/163bpm 95cal 5) 1m - 9:40(9:40/m) 144/161bpm 94cal 6) 1m - 9:08(9:08/m) 133/145bpm 66cal 7) 0.14m - 1:12(8:27/m) 140/144bpm 9cal 8) 0.55m - 5:00(9:05/m) 146/155bpm 47cal 9) 1m - 9:00(9:00/m) 143/152bpm 75cal 10) 0.57m - 5:09(9:02/m) 140/150bpm 39cal Add a comment	7.8mi, 1:10:45 Running - General Split Summary === 1) 0.49m - 5:00(10:13/m) 134/178bpm 47cal 2) 1m - 10:42(10:42/m) 117/145bpm 78cal 3) 1m - 10:31(10:31/m) 137/150bpm 101cal 4) 1m - 8:37(8:37/m) 136/144bpm 82cal 5) 0.02m - 9(7:48/m) 141/142bpm 1cal 6) 1m - 8:20(8:20/m) 143/146bpm 89cal 7) 1m - 8:38(8:38/m) 147/156bpm 92cal 8) 0.36m - 3:02(8:32/m) 146/151bpm 31cal 9) 0.6m - 5:00(8:20/m) 148/152bpm 53cal 10) 1m - 8:20(8:20/m) 150/154bpm 87cal 11) 0.29m - 2:24(8:16/m) 155/160bpm 28cal Add a comment	3.6mi, 30:51 Running - Treadmill STRIDE REPEATS March 13, 2020 Warm up, stride repeats, cool down. Warm up - 10:00 min:sec Walk or jog lightly. Go - Lap Button Press Up next: Stride Run. Repeat 10 Times Run - 00:20 min:sec - 206 to 216 spm Run hard. Increase cadence by moving the feet quickly. Recover - 00:45 min:sec Jog or walk if you need to. Cool down - 10:00 min:sec Walk or jog lightly. Split Summary === 1) 1m - 9:22(9:22/m) 123/134bpm 80cal 2) 0.07m - 38(9:19/m) 128/129bpm 5cal 3) 0m - 1(30:33/m) 128/129bpm 5cal 4) 0.05m - 20(6:33/m) 138/146bpm 3cal 5) 0.09m - 45(8:27/m) 146/149bpm 8cal 6) 0.05m - 20(6:36/m) 145/151bpm 3cal 7) 0.09m - 45(7:56/m) 152/157bpm 9cal 8) 0.05m - 20(6:33/m) 149/154bpm 3cal 9) 0.09m - 45(7:54/m) 154/158bpm 9cal 10) 0.05m - 20(6:35/m) 151/155bpm 3cal 11) 0.1m - 45(7:53/m) 156/159bpm 9cal 12) 0.05m - 20(6:40/m) 150/156bpm 3cal 13) 0.1m - 45(7:52/m) 158/162bpm 9cal 14) 0.05m - 20(6:38/m) 154/158bpm 4cal 15) 0.1m - 45(7:53/m) 158/162bpm 9cal 16) 0.05m - 20(6:38/m) 155/159bpm 3cal 17) 0.1m - 45(7:48/m) 159/162bpm 9cal 18) 0.05m - 20(6:39/m) 157/160bpm 4cal 19) 0.09m - 45(7:57/m) 160/163bpm 9cal 20) 0.05m - 20(6:38/m) 156/159bpm 4cal 21) 0.09m - 45(7:59/m) 158/164bpm 9cal 22) 0.05m - 20(6:39/m) 154/158bpm 3cal 23) 0.1m - 45(7:53/m) 156/165bpm 9cal 24) 1m - 9:16(9:16/m) 139/157bpm 92cal 25) 0.08m - 44(9:18/m) 135/138bpm 6cal Add a comment	3.2mi, 30:01 Running - Treadmill Split Summary === 1) 1m - 9:21(9:21/m) 123/133bpm 81cal 2) 1m - 9:16(9:16/m) 126/130bpm 82cal 3) 1m - 9:26(9:26/m) 127/134bpm 77cal 4) 0.21m - 1:59(9:22/m) 128/130bpm 16cal Add a comment	10.6mi, 1:35:00 Running - Treadmill PROGRESSION RUN March 15, 2020 - 1 hour 35 minutes Warm up, easy run, fast finish, cool down. Warm up - 05:00 min:sec Walk or jog lightly. Run - 70:00 min:sec - 8:38 to 9:38 min/mi Easy pace. Run - 10:00 min:sec - 7:28 to 7:48 min/mi Race goal pace. Run - 05:00 min:sec - 6:38 to 6:58 min/mi Challenging pace. No sprinting! Cool down - 05:00 min:sec Walk or jog lightly. Split Summary === 1) 0.5m - 5:00(10:01/m) 116/123bpm 39cal 2) 1m - 9:16(9:16/m) 125/133bpm 83cal 3) 1m - 9:17(9:17/m) 129/137bpm 83cal 4) 1m - 9:16(9:16/m) 131/139bpm 83cal 5) 1m - 9:16(9:16/m) 133/138bpm 83cal 6) 1m - 9:17(9:17/m) 134/140bpm 80cal 7) 1m - 9:16(9:16/m) 133/140bpm 75cal 8) 1m - 9:17(9:17/m) 134/141bpm 72cal 9) 0.55m - 5:05(9:17/m) 135/141bpm 39cal 10) 1m - 7:48(7:48/m) 151/157bpm 89cal 11) 0.28m - 2:12(7:47/m) 155/158bpm 26cal 12) 0.73m - 5:00(6:54/m) 165/169bpm 63cal 13) 0.51m - 5:00(9:47/m) 145/169bpm 42cal Add a comment	14.5mi, 2:10:46 Running - Long Run Split Summary === 1) 1m - 9:42(9:42/m) 137/148bpm 99cal 2) 1m - 8:16(8:16/m) 131/139bpm 73cal 3) 1m - 9:01(9:01/m) 132/142bpm 78cal 4) 1m - 8:42(8:42/m) 134/142bpm 75cal 5) 1m - 9:14(9:14/m) 134/138bpm 74cal 6) 1m - 9:17(9:17/m) 132/140bpm 66cal 7) 1m - 9:36(9:36/m) 130/144bpm 63cal 8) 1m - 8:45(8:45/m) 135/139bpm 66cal 9) 1m - 8:52(8:52/m) 137/142bpm 69cal 10) 1m - 9:18(9:18/m) 137/144bpm 72cal 11) 1m - 9:01(9:01/m) 139/146bpm 71cal 12) 1m - 8:45(8:45/m) 138/145bpm 65cal 13) 1m - 9:08(9:08/m) 144/152bpm 82cal 14) 1m - 8:31(8:31/m) 146/151bpm 78cal 15) 0.54m - 4:38(8:31/m) 145/148bpm 39cal Add a comment	5mi, 45:00 Running - General Split Summary === 1) 0.56m - 5:00(8:56/m) 128/144bpm 46cal 2) 1m - 9:01(9:01/m) 138/147bpm 94cal 3) 1m - 8:52(8:52/m) 142/151bpm 90cal 4) 0.25m - 2:07(8:39/m) 136/141bpm 18cal 5) 1m - 9:05(9:05/m) 138/144bpm 81cal 6) 0.69m - 5:55(8:35/m) 139/145bpm 53cal 7) 0.54m - 5:00(9:15/m) 136/141bpm 41cal Add a comment
Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24
7.8mi, 59:48 Running - Tempo GOAL PACE RUN March 18, 2020 - 1 hour Warm up, race pace, cool down. Warm up - 15:00 min:sec Walk or jog lightly. Run - 20:00 min:sec - 7:28 to 7:48 min/mi Race goal pace. Run - 10:00 min:sec - 7:28 to 7:48 min/mi Optional Run Lap if you want to end early or keep going if you're feeling good. Cool down - 15:00 min:sec Walk or jog lightly. Split Summary === 1) 1m - 9:01(9:01/m) 156/189bpm 108cal 2) 0.72m - 5:59(8:22/m) 153/159bpm 72cal 3) 1m - 7:49(7:49/m) 161/166bpm 98cal 4) 1m - 7:25(7:25/m) 161/165bpm 92cal 5) 0.65m - 4:46(7:18/m) 159/164bpm 58cal 6) 1m - 7:17(7:17/m) 160/168bpm 88cal 7) 0.38m - 2:43(7:11/m) 159/162bpm 32cal 8) 1m - 7:17(7:17/m) 159/163bpm 87cal 9) 1m - 7:00(7:00/m) 163/171bpm 87cal 10) 0.07m - 30(7:11/m) 163/165bpm 6cal Add a comment	5.9mi, 53:23 Running - Hill Work Split Summary === 1) 0.54m - 5:00(9:18/m) 123/133bpm 44cal 2) 1m - 9:40(9:40/m) 139/153bpm 99cal 3) 1m - 9:51(9:51/m) 150/162bpm 114cal 4) 0.05m - 29(9:10/m) 156/161bpm 5cal 5) 1m - 9:51(9:51/m) 153/161bpm 115cal 6) 0.63m - 5:09(8:09/m) 128/148bpm 34cal 7) 0.61m - 5:00(8:11/m) 140/146bpm 45cal 8) 1m - 8:14(8:14/m) 142/152bpm 73cal 9) 0.02m - 8(6:37/m) 149/149bpm 1cal Add a comment	5.2mi, 45:00 Running - General Split Summary === 1) 0.5m - 5:00(9:56/m) 130/148bpm 45cal 2) 1m - 8:11(8:11/m) 145/155bpm 92cal 3) 1m - 8:11(8:11/m) 152/160bpm 97cal 4) 0.46m - 3:38(7:49/m) 151/154bpm 42cal 5) 1m - 8:39(8:39/m) 153/160bpm 100cal 6) 0.7m - 6:21(9:06/m) 142/157bpm 58cal 7) 0.58m - 5:00(8:38/m) 148/157bpm 52cal Add a comment	3.3mi, 30:10 Running - Treadmill Split Summary === 1) 1m - 9:21(9:21/m) 159/185bpm 112cal 2) 1m - 9:15(9:15/m) 124/138bpm 61cal 3) 1m - 9:15(9:15/m) 127/132bpm 69cal 4) 0.25m - 2:19(9:14/m) 128/133bpm 17cal Add a comment	5.9mi, 50:00 Running - Treadmill GOAL PACE RUN March 22, 2020 - 50 minutes Warm up, race pace, cool down. Warm up - 15:00 min:sec Walk or jog lightly. Run - 15:00 min:sec - 7:28 to 7:48 min/mi Race goal pace. Run - 05:00 min:sec - 7:28 to 7:48 min/mi Optional Run Lap if you want to end early or keep going if you're feeling good. Cool down - 15:00 min:sec Walk or jog lightly. Split Summary === 1) 1m - 9:21(9:21/m) 118/132bpm 73cal 2) 0.61m - 5:39(9:13/m) 122/129bpm 47cal 3) 1m - 7:26(7:26/m) 145/152bpm 86cal 4) 1m - 7:25(7:25/m) 152/156bpm 89cal 5) 0.02m - 9(7:23/m) 155/156bpm 1cal 6) 0.68m - 5:00(7:24/m) 154/157bpm 60cal 7) 1m - 9:08(9:08/m) 135/157bpm 76cal 8) 0.63m - 5:52(9:15/m) 131/137bpm 39cal Add a comment	3.3mi, 30:27 Running - Treadmill Split Summary === 1) 1m - 9:22(9:22/m) 121/130bpm 78cal 2) 1m - 9:19(9:19/m) 125/134bpm 76cal 3) 1m - 9:24(9:24/m) 129/153bpm 77cal 4) 0.25m - 2:21(9:18/m) 130/132bpm 19cal Add a comment	4.3mi, 40:00 Running - Treadmill Split Summary === 1) 0.53m - 5:00(9:24/m) 118/136bpm 39cal 2) 1m - 9:15(9:15/m) 120/127bpm 72cal 3) 1m - 9:15(9:15/m) 125/136bpm 73cal 4) 0.16m - 1:30(9:17/m) 127/131bpm 11cal 5) 1m - 9:12(9:12/m) 138/149bpm 90cal 6) 0.09m - 48(9:16/m) 135/137bpm 7cal 7) 0.54m - 5:00(9:13/m) 136/141bpm 45cal Add a comment
Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28	Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31
8.2mi, 1:00:00 Running - Tempo Split Summary === 1) 1m - 7:53(7:53/m) 148/180bpm 89cal 2) 0.94m - 7:07(7:33/m) 155/179bpm 85cal 3) 1m - 6:58(6:58/m) 163/175bpm 87cal 4) 1m - 6:32(6:32/m) 165/171bpm 83cal 5) 0.94m - 6:30(6:55/m) 164/169bpm 81cal 6) 1m - 6:30(6:30/m) 161/168bpm 80cal 7) 0.5m - 3:30(7:03/m) 158/164bpm 41cal 8) 1m - 7:51(7:51/m) 151/156bpm 79cal 9) 0.84m - 7:09(8:34/m) 149/157bpm 66cal Add a comment	4.8mi, 40:00 Running - General Split Summary === 1) 0.62m - 5:00(8:05/m) 124/134bpm 44cal 2) 1m - 7:56(7:56/m) 139/152bpm 84cal 3) 1m - 8:04(8:04/m) 153/163bpm 98cal 4) 0.48m - 3:59(8:16/m) 158/164bpm 49cal 5) 1m - 9:03(9:03/m) 155/163bpm 108cal 6) 0.11m - 57(8:40/m) 160/162bpm 12cal 7) 0.58m - 5:00(8:34/m) 160/164bpm 62cal Add a comment	7.4mi, 1:01:23 Running - General Split Summary === 1) 0.64m - 5:00(7:52/m) 144/153bpm 56cal 2) 1m - 7:49(7:49/m) 150/158bpm 94cal 3) 1m - 8:11(8:11/m) 158/163bpm 102cal 4) 0.45m - 4:00(8:59/m) 160/166bpm 50cal 5) 1m - 8:25(8:25/m) 161/169bpm 104cal 6) 0.19m - 1:35(8:18/m) 157/164bpm 19cal 7) 0.59m - 5:00(8:29/m) 153/160bpm 57cal 8) 1m - 8:03(8:03/m) 155/162bpm 93cal 9) 1m - 8:26(8:26/m) 157/164bpm 100cal 10) 0.58m - 4:54(8:29/m) 157/162bpm 57cal Add a comment	6.7mi, 55:42 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 152/178bpm 94cal 2) 1m - 8:03(8:03/m) 143/148bpm 88cal 3) 1m - 8:12(8:12/m) 145/150bpm 89cal 4) 1m - 8:33(8:33/m) 148/157bpm 94cal 5) 1m - 8:24(8:24/m) 147/153bpm 90cal 6) 1m - 8:48(8:48/m) 145/150bpm 87cal 7) 0.7m - 5:37(8:02/m) 147/154bpm 56cal Add a comment	4.8mi, 45:00 Running - Treadmill Split Summary === 1) 0.53m - 5:00(9:26/m) 119/138bpm 40cal 2) 1m - 9:27(9:27/m) 120/127bpm 73cal 3) 1m - 9:28(9:28/m) 124/131bpm 73cal 4) 0.11m - 1:05(9:26/m) 129/132bpm 9cal 5) 1m - 9:27(9:27/m) 126/132bpm 70cal 6) 0.59m - 5:33(9:27/m) 128/133bpm 41cal 7) 0.53m - 5:00(9:27/m) 127/129bpm 35cal Add a comment	3.3mi, 30:14 Running - Treadmill Split Summary === 1) 1m - 9:21(9:21/m) 120/138bpm 76cal 2) 1m - 9:14(9:14/m) 125/131bpm 76cal 3) 1m - 9:15(9:15/m) 130/137bpm 79cal 4) 0.26m - 2:24(9:15/m) 131/135bpm 20cal Add a comment	-

Dist	Races	PB	WB	2006	2008	2009	2010	2011	2012	2013	2014	2018	2019
1mi	1	6:20 6:20/mi	64.38										6:20 64.38
5km	11	20:19 6:32/mi	67.69		20:58 62.83					22:54 59.17	20:19 67.69
5mi	1	37:00 7:24/mi	58.59		37:00 58.59
10km	16	44:12 7:07/mi	66.34	50:14 54.07	45:58 59.34	44:12 62.06	45:35 60.54				44:42 63.56		44:29 66.34
8.7mi	1	1:10:56 8:07/mi	54.92		1:10:56 54.92
10mi	4	1:19:38 7:58/mi	60.52		1:22:58 53.95	1:19:38 56.44							1:19:56 60.52
11.3mi	4	1:23:48 7:25/mi	61.92		1:29:24 57.41	1:26:50 59.40	1:23:48 61.92	1:27:02 60.04
13.1mi	5	1:43:01 7:52/mi	57.74		1:43:01 57.74	1:44:49 56.93						1:52:54 56.88
20mi	2	2:43:51 8:12/mi	56.84		3:03:27 50.53		2:43:51 56.84
26.2mi	11	3:41:40 8:28/mi	57.75		3:56:10 52.92		3:51:18 54.06		4:08:54 50.64	4:00:51 53.15	3:41:40 57.75		3:51:49 57.58
50mi	1	15:59:49 19:12/mi	26.77										15:59:49 26.77
75mi	1	12:00:00 9:36/mi	50.12						12:00:00 50.12

2019	Distance	Date	Result	WAVA
Dusk 'til Dawn 50	50mi	26 Oct	15:59:49	26.77%
Gilberdyke 10 mile	10mi	25 Aug	1:21:50	59.60%
The Supermile	1mi	16 Aug	6:20	64.38%
Askern 10	10mi	11 Aug	1:19:56	60.52%
Orsted Great Grimsby 10k	10km	21 Jul	44:29	66.34%
Boston Marathon UK	26.2mi	14 Apr	3:51:49	57.58%
2018	Distance	Date	Result	WAVA
RunThrough Running Grand Prix Bedford Autodrome Half Marathon	13.1mi	7 Oct	1:52:54	56.88%
2014	Distance	Date	Result	WAVA
Hull parkrun #251	5km	25 Dec	21:02	65.39%
Hull parkrun	5km	20 Dec	21:07	65.13%
Peterpan parkrun #85	5km	22 Nov	21:40	63.47%
Snowdonia Marathon	26.2mi	25 Oct	4:11:09	51.39%
Hull parkrun	5km	27 Sep	20:19	67.69%
Peterpan parkrun #70	5km	9 Aug	21:20	63.98%
Hull Parkrun	5km	12 Jul	21:48	62.61%
Walkington 10K	10km	11 Jul	44:42	63.56%
Hull Parkrun	5km	28 Jun	21:20	63.98%
Edinburgh Marathon	26.2mi	25 May	3:41:40	57.75%
Beverley 10k	10km	11 May	48:03	59.13%
Rotterdam Marathon	26.2mi	13 Apr	4:45:37	44.82%
2013	Distance	Date	Result	WAVA
Snowdonia Marathon	26.2mi	26 Oct	4:00:51	53.15%
Peterpan parkrun #17	5km	3 Aug	23:10	58.48%
Peter Pan parkrun #16	5km	27 Jul	22:54	59.17%
Edinburgh Marathon	26.2mi	26 May	4:51:00	43.62%
2012	Distance	Date	Result	WAVA
Hell on the Humber 12 Hour Race	75mi	18 Aug	12:00:00	50.12%
Edinburgh Marathon	26.2mi	27 May	4:08:54	50.64%
London Marathon	26.2mi	22 Apr	4:44:25	44.32%
Hull Marathon	26.2mi	8 Apr	4:07:42	50.89%
2011	Distance	Date	Result	WAVA
Round Norfolk Relay - Stage 9	11.3mi	17 Sep	1:27:02	60.04%
2010	Distance	Date	Result	WAVA
Round Norfolk Relay - Stage 9	11.3mi	18 Sep	1:23:48	61.92%
Walkington 10k	10km	9 Jul	45:35	60.54%
London Marathon	26.2mi	25 Apr	3:51:18	54.06%
East Hull 20	20mi	28 Mar	2:43:51	56.84%
2009	Distance	Date	Result	WAVA
Round Norfolk Relay - Stage 9	11.3mi	19 Sep	1:26:50	59.40%
Walkington 10k	10km	10 Jul	48:40	56.37%
Humber Bridge Half-Marathon	13.1mi	14 Jun	1:55:18	51.75%
Beverley 10k	10km	10 May	44:36	61.51%
Kirkbymoorside 10k	10km	3 May	46:18	59.25%
Sheffield Half Marathon	13.1mi	26 Apr	1:44:49	56.93%
Lincoln 10K	10km	29 Mar	44:12	62.06%
Ferriby 10	10mi	25 Jan	1:19:38	56.44%
2008	Distance	Date	Result	WAVA
Round Norfolk Relay - Stage 9	11.3mi	20 Sep	1:29:24	57.41%
Lincoln Wellington 5K Series Race 4	5km	27 Aug	20:58	62.83%
York Millennium Bridge 5K	5km	12 Aug	21:27	61.09%
The Jim Dingwall Elloughton 10K	10km	10 Aug	45:58	59.34%
Walkington 10k	10km	18 Jul	47:40	57.24%
withernsea 5	5mi	6 Jul	37:00	58.59%
Burton Pidsea 10k	10km	15 Jun	46:25	58.79%
Edinburgh Marathon	26.2mi	25 May	3:56:10	52.92%
Beverley 10K	10km	11 May	48:14	56.57%
Sheffield Half Marathon	13.1mi	27 Apr	1:43:01	57.74%
Hornsea Rotary One Third Marathon National Championship	8.74mi	30 Mar	1:10:56	54.92%
East Hull 20	20mi	9 Mar	3:03:27	50.53%
Liversedge Half Marathon	13.1mi	10 Feb	1:57:15	50.73%
Ferriby 10	10mi	27 Jan	1:22:58	53.95%
Cleethorpes AC New Year's Day 10K	10km	1 Jan	50:58	53.54%
2007	Distance	Date	Result	WAVA
Thorpe Park Road Race (was 10k)	5.2mi	18 Nov	45:44	49.28%
2006	Distance	Date	Result	WAVA
Tholthorpe	10km	3 Sep	50:14	54.07%
The Jim Dingwell Elloughton 10K	10km	13 Aug	51:27	52.60%
Walkington 10k	10km	21 Jul	57:24	47.14%

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