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Dick Spandex M50

About

Race Times

All Races

Mileage

Training

Tri-Anglia

Races
76
Miles
10629
Miles
405
Miles
28458
WAVA
72.21%
5k
19:38
5M
33:35
10k
42:16
10M
1:13:34
Half
1:38:45
Mara
3:43:08

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Groups

This user is a member of 100 miles a month in 2012, 100 miles a month in 2013, 1000 in 2011, Conquercise Game, Fetchies on Facebook, FetchPoint Game, Garmin Forerunners, GPS Users, Norfolk Runners, parkrun, Project Joker, Shift workers, Sub-20 5k, Swimmers, Triathlon - 3 times the fun - Splash Wobble Plod - ahoy my pirate hearties!, UTMOST

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Buddies

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015
5km	17	19:38 6:19/mi	72.21	21:23 64.31	20:37 67.21	20:35 67.83	19:50 70.94	19:38 72.21	21:04 67.83
5mi	16	33:35 6:43/mi	69.78	35:51 63.41	34:10 67.04	35:22 65.25	33:40 69.08	33:35 69.78
10km	24	42:16 6:48/mi	69.76	45:34 62.82	42:36 67.70	45:02 64.53	42:16 69.28	42:18 69.76	43:49 67.35	45:45 65.01
10mi	7	1:13:34 7:21/mi	65.76	1:21:10 57.76	1:14:19 63.08	1:17:11 61.69	1:13:54 64.94	1:13:34 65.76
13.1mi	7	1:38:45 7:32/mi	65.03	1:41:39 61.17	1:43:27 60.59		1:41:27 62.78	1:38:45 65.03	1:42:01 63.47
26.2mi	2	3:43:08 8:31/mi	60.86					4:29:21 49.56		3:43:08 60.86

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	3.9	1.3	2.8	0	0	0	0	0	0	0	0	0	8
2020	120	107	135	13	0	0	0	0	0	0	0	0	375
2020	12	106	216	0	0	0	0	0	0	0	0	0	334
2019	1.1	0.3	1.1	0.1	0.6	1.6	2.9	1.9	2.6	4.8	1.6	2.5	21.1
2019	90	93	114	101	62	79	61	61	68	55	78	97	959
2019	204	209	282	456	403	347	49	0	15	0	0	0	1965
2018	1.7	13	3.5	4	5.1	6.1	0	0	1.9	2.6	0.2	0	38.1
2018	33	45	64	65	47	29	25	82	82	54	80	79	685
2018	165	554	437	348	841	636	615	88	235	364	85	47	4415
2017	5.8	9.9	9.2	7.5	11.9	4.7	10.2	12.8	3.9	2.4	11.1	3	92.4
2017	41	62	65	62	47	49	46	47	46	59	32	29	585
2017	191	223	326	445	492	482	784	370	134	64	0	44	3555
2016	10.3	5.2	5.3	3.8	7	13	10.9	11.2	6.7	3.9	5	4.3	86.6
2016	97	67	87	76	66	66	73	71	91	72	59	56	880
2016	352	312	312	245	399	376	322	372	245	276	41	126	3378
2015	3.1	0	5	4.4	10.5	3.1	17.1	8.7	11.6	8	5	5.5	81.9
2015	124	160	95	108	79	48	64	70	78	58	73	58	1016
2015	156	177	238	278	436	317	334	578	415	251	251	221	3651
2014	6.2	9.2	5.8	8.9	12	4.1	1.2	2.9	0	0	0	1	51.2
2014	89	87	93	79	73	61	107	95	104	99	83	125	1096
2014	407	441	537	612	644	712	676	238	156	179	212	145	4959
2013	0	0	0	0	0	0	0.5	5.2	0.5	5.4	6.2	7	24.8
2013	126	117	109	106	115	128	77	96	88	80	84	76	1201
2013	79	164	169	264	195	232	454	469	511	250	170	300	3257
2012	108	102	107	117	112	114	107	100	107	119	118	86	1298
2012	27	50	19	0	76	19	30	127	186	22	0	2	557
2011	30	40	76	58	69	38	85	100	70	100	101	88	855
2011	164	81	111	185	30	41	87	92	33	51	15	16	906
2010	0	0.5	0.5	0	0	0	0	0	0	0	0	0	0.9
2010	142	107	69	112	122	85	99	88	41	54	55	0	973
2010	34	28	70	47	57	94	122	55	16	34	0	0	557
2009	0	0	0	47	42	52	105	75	70	101	116	98	706
2009	0	0	0	161	218	180	98	122	70	74	0	0	923

Sun 8th Mar Mar 8	Mon 9th Mar Mar 9	Tue 10th Mar Mar 10	Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14
-	4.8mi, 39:32 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 128/145bpm 114cal 6.75/7.43mph 2) 1m - 8:08(8:08/m) 141/148bpm 121cal 7.37/7.85mph 3) 1m - 8:11(8:11/m) 141/152bpm 115cal 7.33/8.14mph 4) 1m - 8:06(8:06/m) 148/156bpm 125cal 7.4/7.81mph 5) 0.77m - 6:14(8:03/m) 152/157bpm 98cal 7.45/7.95mph Add a comment 5.1mi, 25:23 Cycling - General Split Summary === 1) 0.9m - 5:00(5:34/m) 90/97bpm 37cal 2) 0.2m - 1:00(4:54/m) 94/104bpm 8cal 3) 0.21m - 1:00(4:51/m) 101/104bpm 9cal 4) 0.21m - 1:00(4:39/m) 104/108bpm 10cal 5) 0.21m - 1:00(4:39/m) 110/113bpm 11cal 6) 0.21m - 1:00(4:42/m) 114/118bpm 12cal 7) 0.22m - 1:00(4:39/m) 119/122bpm 13cal 8) 0.22m - 1:00(4:36/m) 125/128bpm 14cal 9) 0.21m - 1:00(4:51/m) 129/132bpm 15cal 10) 0.2m - 1:00(5:00/m) 133/136bpm 16cal 11) 0.2m - 1:00(4:57/m) 139/140bpm 17cal 12) 0.2m - 1:00(5:02/m) 142/145bpm 18cal 13) 0.2m - 1:00(5:05/m) 147/150bpm 19cal 14) 0.2m - 1:00(4:55/m) 154/156bpm 20cal 15) 0.21m - 1:00(4:43/m) 158/161bpm 21cal 16) 0.22m - 1:00(4:38/m) 162/164bpm 22cal 17) 0.06m - 23(5:59/m) 164/166bpm 5cal 18) 1.01m - 5:00(4:56/m) 105/161bpm 32cal Add a comment	7.3mi, 1:05:53 Running - General Split Summary === 1) 0.51m - 5:00(9:48/m) 122/135bpm 58cal 6.12/6.99mph 2) 1m - 8:56(8:56/m) 136/146bpm 123cal 6.72/7.58mph 3) 1m - 9:00(9:00/m) 138/146bpm 124cal 6.67/7.56mph 4) 0.22m - 2:04(9:38/m) 132/140bpm 24cal 6.23/6.99mph 5) 0.15m - 1:00(6:45/m) 148/157bpm 15cal 8.88/8.7mph 6) 0.2m - 2:00(9:56/m) 139/157bpm 27cal 6.04/8.7mph 7) 0.15m - 1:00(6:45/m) 150/159bpm 15cal 8.89/8.97mph 8) 0.2m - 2:00(10:01/m) 140/159bpm 27cal 5.99/8.93mph 9) 0.15m - 1:00(6:37/m) 152/160bpm 15cal 9.07/9.2mph 10) 0.21m - 2:00(9:41/m) 135/160bpm 23cal 6.19/9.12mph 11) 0.15m - 1:00(6:36/m) 153/160bpm 15cal 9.1/8.93mph 12) 0.18m - 2:00(11:05/m) 138/160bpm 24cal 5.42/8.93mph 13) 0.15m - 1:00(6:28/m) 150/160bpm 15cal 9.27/9.14mph 14) 0.19m - 2:00(10:16/m) 139/159bpm 25cal 5.85/9.1mph 15) 0.16m - 1:00(6:24/m) 152/161bpm 15cal 9.38/9.39mph 16) 0.18m - 2:00(10:51/m) 137/160bpm 22cal 5.53/9.27mph 17) 0.15m - 1:00(6:36/m) 150/159bpm 15cal 9.09/9.2mph 18) 0.2m - 2:00(10:04/m) 138/160bpm 23cal 5.96/9.1mph 19) 0.15m - 1:00(6:41/m) 152/160bpm 15cal 8.98/9.14mph 20) 0.17m - 2:00(11:29/m) 134/160bpm 20cal 5.23/9mph 21) 0.15m - 1:00(6:45/m) 148/157bpm 14cal 8.89/9.35mph 22) 0.18m - 2:00(11:00/m) 135/158bpm 19cal 5.46/9mph 23) 0.14m - 1:00(6:59/m) 149/156bpm 14cal 8.59/8.43mph 24) 0.2m - 2:00(10:14/m) 135/156bpm 19cal 5.86/8.41mph 25) 0.54m - 5:00(9:14/m) 132/138bpm 48cal 6.5/7.03mph 26) 0.62m - 5:53(9:26/m) 134/140bpm 59cal 6.36/7.06mph Add a comment 7.7mi, 40:09 Cycling - General Split Summary === 1) 0.71m - 4:00(5:37/m) 95/103bpm 32cal 2) 0.59m - 3:00(5:03/m) 105/109bpm 28cal 3) 0.59m - 3:00(5:05/m) 111/118bpm 32cal 4) 2.91m - 15:00(5:10/m) 115/126bpm 174cal 5) 0.19m - 1:00(5:08/m) 115/117bpm 11cal 6) 2.73m - 14:00(5:08/m) 114/122bpm 152cal 7) 0m - 9(42:39/m) 110/114bpm Add a comment	0.6mi, 24:11 Swimming - General Split Summary === 1) 0.06m - 2:07(34:12/m) 24cal 24/rpm 1.75/1.79mph 2) 0m - 24(/m) 3) 0.06m - 2:05(33:30/m) 24cal 25/rpm 1.79/1.88mph 4) 0m - 12(/m) 5) 0.09m - 3:00(32:12/m) 36cal 25/rpm 1.86/1.98mph 6) 0m - 42(/m) 7) 0.09m - 2:59(32:01/m) 36cal 25/rpm 1.87/1.99mph 8) 0m - 1:38(/m) 9) 0m - 2(/m) 10) 0.19m - 6:03(32:29/m) 72cal 26/rpm 1.85/1.94mph 11) 0m - 53(/m) 12) 0.12m - 3:57(31:45/m) 48cal 26/rpm 1.89/1.96mph 13) 0m - 8(/m) Add a comment 8.3mi, 1:17:52 Running - General Split Summary === 1) 1m - 9:24(9:24/m) 130/142bpm 120cal 6.38/7.01mph 2) 1m - 9:26(9:26/m) 132/142bpm 119cal 6.36/7.12mph 3) 1m - 9:03(9:03/m) 135/147bpm 114cal 6.63/7.06mph 4) 1m - 9:08(9:08/m) 135/146bpm 108cal 6.57/7.37mph 5) 1m - 8:48(8:48/m) 139/149bpm 110cal 6.82/7.45mph 6) 1m - 9:56(9:56/m) 132/144bpm 99cal 6.04/7.66mph 7) 1m - 9:39(9:39/m) 135/143bpm 105cal 6.22/6.76mph 8) 1m - 9:03(9:03/m) 132/141bpm 88cal 6.63/7.49mph 9) 0.28m - 3:25(12:17/m) 130/142bpm 30cal 4.88/7.93mph Add a comment	0mi, 1:03:46 Cross-Training - Other Split Summary === 1) 0m - 1:03:46(/m) 92/145bpm 408cal Add a comment 1.2mi, 44:00 Swimming - General Split Summary === 1) 0.62m - 22:53(36:50/m) 240cal 24/rpm 1.63/1.78mph 2) 0.62m - 21:07(33:59/m) 240cal 26/rpm 1.76/1.91mph Add a comment	5mi, 45:50 Running - General Split Summary === 1) 1m - 9:28(9:28/m) 125/134bpm 112cal 6.34/6.74mph 2) 1m - 9:02(9:02/m) 129/137bpm 108cal 6.65/7.08mph 3) 1m - 9:09(9:09/m) 132/141bpm 108cal 6.56/7.22mph 4) 1m - 8:56(8:56/m) 136/144bpm 108cal 6.72/7.18mph 5) 1m - 8:56(8:56/m) 136/143bpm 105cal 6.72/7.22mph 6) 0.04m - 20(9:12/m) 136/137bpm 3cal 6.52/6.7mph Add a comment 11.9mi, 1:00:00 Cycling - General Split Summary === 1) 0.98m - 5:00(5:06/m) 106/115bpm 48cal 2) 3.67m - 20:00(5:27/m) 127/133bpm 255cal 3) 0.99m - 5:00(5:04/m) 136/140bpm 80cal 4) 0.66m - 3:00(4:32/m) 124/141bpm 30cal 5) 0.96m - 5:00(5:12/m) 136/142bpm 79cal 6) 0.59m - 3:00(5:07/m) 127/142bpm 30cal 7) 0.98m - 5:00(5:08/m) 136/143bpm 80cal 8) 0.57m - 3:00(5:16/m) 124/142bpm 30cal 9) 1.14m - 5:00(4:23/m) 126/131bpm 64cal 10) 1.37m - 6:00(4:22/m) 115/129bpm 60cal Add a comment	9.7mi, 45:00 Cycling - General Split Summary === 1) 0.68m - 3:00(4:25/m) 93/99bpm 26cal 2) 0.66m - 3:00(4:32/m) 107/112bpm 35cal 3) 0.69m - 3:00(4:20/m) 105/111bpm 30cal 4) 0.59m - 3:00(5:06/m) 105/113bpm 35cal 5) 0.63m - 3:00(4:46/m) 107/111bpm 34cal 6) 0.63m - 3:00(4:43/m) 111/114bpm 36cal 7) 0.43m - 2:00(4:39/m) 108/113bpm 21cal 8) 0.22m - 1:00(4:34/m) 110/114bpm 12cal 9) 0.65m - 3:00(4:35/m) 112/119bpm 33cal 10) 0.21m - 1:00(4:40/m) 111/114bpm 11cal 11) 0.65m - 3:00(4:35/m) 110/113bpm 33cal 12) 0.43m - 2:00(4:41/m) 115/119bpm 25cal 13) 0.66m - 3:00(4:31/m) 116/119bpm 36cal 14) 0.43m - 2:00(4:42/m) 118/120bpm 26cal 15) 0.64m - 3:00(4:40/m) 112/119bpm 32cal 16) 0.42m - 2:00(4:45/m) 111/114bpm 22cal 17) 1.04m - 5:00(4:49/m) 97/112bpm 37cal Add a comment 3.1mi, 23:22 Running - General Split Summary === 1) 1m - 7:30(7:30/m) 148/174bpm 108cal 8/9.12mph 2) 1m - 7:48(7:48/m) 150/160bpm 117cal 7.7/8.43mph 3) 1m - 7:26(7:26/m) 154/159bpm 114cal 8.08/8.68mph 4) 0.1m - 38(6:42/m) 154/155bpm 9cal 8.96/8.56mph Add a comment 1.2mi, 12:35 Running - General Split Summary === 1) 1m - 10:33(10:33/m) 147/180bpm 140cal 5.69/6.85mph 2) 0.2m - 2:01(9:55/m) 139/168bpm 24cal 6.05/6.8mph Add a comment
Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17	Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21
6.3mi, 45:54 Running - General Split Summary === 1) 1m - 7:39(7:39/m) 169/183bpm 126cal 7.85/8.54mph 2) 1m - 7:05(7:04/m) 156/171bpm 112cal 8.48/8.87mph 3) 1m - 7:13(7:12/m) 154/160bpm 111cal 8.32/8.66mph 4) 1m - 7:45(7:44/m) 161/164bpm 126cal 7.75/7.99mph 5) 1m - 7:26(7:26/m) 161/164bpm 119cal 8.07/9.43mph 6) 1m - 7:09(7:08/m) 163/167bpm 116cal 8.41/8.81mph 7) 0.24m - 1:36(6:35/m) 168/171bpm 27cal 9.11/9.64mph Add a comment 0.4mi, 5:20 Running - General Split Summary === 1) 0.37m - 5:20(14:19/m) 119/157bpm 48cal 4.19/6.85mph Add a comment	0.9mi, 40:10 Swimming - General Split Summary === 1) 0.03m - 1:14(39:27/m) 12cal 20/rpm 1.52/1.55mph 2) 0.03m - 1:12(38:32/m) 12cal 22/rpm 1.56/1.65mph 3) 0.09m - 3:21(35:52/m) 36cal 25/rpm 1.67/1.78mph 4) 0.03m - 1:05(34:51/m) 12cal 23/rpm 1.72/1.86mph 5) 0.06m - 1:56(31:03/m) 24cal 26/rpm 1.93/1.97mph 6) 0m - 31(/m) 7) 0.06m - 1:58(31:43/m) 24cal 27/rpm 1.89/2mph 8) 0m - 36(/m) 9) 0.06m - 1:58(31:38/m) 24cal 27/rpm 1.9/1.98mph 10) 0m - 1:11(/m) 11) 0.06m - 1:56(31:05/m) 24cal 27/rpm 1.93/2.01mph 12) 0m - 45(/m) 13) 0.06m - 1:56(31:06/m) 24cal 28/rpm 1.93/2.01mph 14) 0m - 1:25(/m) 15) 0.06m - 1:55(30:54/m) 24cal 28/rpm 1.94/2.03mph 16) 0m - 50(/m) 17) 0.06m - 1:56(31:09/m) 24cal 27/rpm 1.93/2.1mph 18) 0m - 1:04(/m) 19) 0.06m - 1:53(30:13/m) 24cal 29/rpm 1.99/2.13mph 20) 0m - 34(/m) 21) 0.06m - 1:53(30:23/m) 24cal 29/rpm 1.98/2.07mph 22) 0m - 55(/m) 23) 0.06m - 1:54(30:30/m) 24cal 28/rpm 1.97/2.08mph 24) 0m - 46(/m) 25) 0.06m - 1:50(29:32/m) 24cal 29/rpm 2.03/2.21mph 26) 0m - 1:14(/m) 27) 0.06m - 2:10(34:52/m) 24cal 24/rpm 1.72/1.88mph 28) 0m - 14(/m) Add a comment 3.6mi, 34:54 Running - General Split Summary === 1) 1m - 10:01(10:01/m) 157/180bpm 134cal 5.99/6.85mph 2) 1m - 9:41(9:41/m) 124/136bpm 92cal 6.19/6.99mph 3) 1m - 9:31(9:31/m) 132/140bpm 112cal 6.31/6.78mph 4) 0.6m - 5:41(9:24/m) 130/136bpm 59cal 6.38/6.89mph Add a comment	37.7mi, 2:00:16 Cycling - General Split Summary === 1) 2.72m - 10:01(3:41/m) 118/136bpm 99cal 70/91rpm 198/425W 16.27/24.51mph 2) 0.86m - 2:30(2:54/m) 146/151bpm 38cal 73/88rpm 270/423W 20.73/28.05mph 3) 1.59m - 5:00(3:09/m) 128/149bpm 62cal 78/87rpm 188/366W 19.06/21.62mph 4) 0.89m - 2:30(2:48/m) 141/146bpm 36cal 84/102rpm 262/380W 21.39/26.75mph 5) 1.37m - 5:00(3:39/m) 128/146bpm 63cal 74/94rpm 187/319W 16.47/21.74mph 6) 0.83m - 2:30(3:01/m) 147/155bpm 39cal 83/100rpm 283/433W 19.9/26.62mph 7) 1.45m - 5:00(3:27/m) 125/150bpm 61cal 78/93rpm 163/375W 17.38/37.26mph 8) 0.82m - 2:30(3:03/m) 139/147bpm 35cal 75/94rpm 217/478W 19.67/24.68mph 9) 1.28m - 5:01(3:56/m) 140/157bpm 72cal 74/95rpm 229/511W 15.27/23.33mph 10) 0.68m - 2:30(3:41/m) 142/156bpm 37cal 84/106rpm 181/362W 16.28/22.47mph 11) 1.4m - 5:00(3:35/m) 132/139bpm 66cal 79/93rpm 207/457W 16.75/23.09mph 12) 0.87m - 2:30(2:53/m) 146/152bpm 38cal 86/95rpm 268/377W 20.86/24.95mph 13) 1.97m - 5:00(2:32/m) 129/151bpm 61cal 85/97rpm 149/394W 23.62/28.77mph 14) 19.21m - 1:00:01(3:07/m) 132/152bpm 789cal 81/113rpm 201/565W 19.21/35.58mph 15) 1.79m - 5:13(2:55/m) 137/153bpm 72cal 84/110rpm 168/698W 20.62/28.96mph Add a comment	11.8mi, 1:00:06 Cycling - General Split Summary === 1) 1.06m - 5:00(4:44/m) 94/103bpm 39cal 2) 1.18m - 5:00(4:15/m) 110/117bpm 55cal 3) 2.72m - 15:00(5:31/m) 118/123bpm 199cal 4) 0.36m - 2:00(5:38/m) 113/123bpm 21cal 5) 2.93m - 15:00(5:07/m) 119/124bpm 197cal 6) 0.38m - 2:00(5:19/m) 116/124bpm 21cal 7) 2.99m - 15:00(5:01/m) 118/127bpm 194cal 8) 0.18m - 1:06(6:06/m) 114/121bpm 10cal Add a comment 7.1mi, 1:00:02 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 125/134bpm 111cal 6.65/7.39mph 2) 0.67m - 5:58(8:52/m) 128/136bpm 74cal 6.77/8.37mph 3) 0.36m - 2:30(6:55/m) 144/154bpm 34cal 8.67/8.79mph 4) 0.53m - 5:00(9:23/m) 132/152bpm 57cal 6.39/8.68mph 5) 0.38m - 2:30(6:39/m) 151/159bpm 37cal 9.01/9.33mph 6) 0.58m - 5:00(8:35/m) 134/158bpm 60cal 6.98/9.23mph 7) 0.37m - 2:30(6:45/m) 155/162bpm 39cal 8.88/9.16mph 8) 0.54m - 5:00(9:13/m) 131/159bpm 49cal 6.51/9.04mph 9) 0.37m - 2:30(6:43/m) 153/160bpm 38cal 8.94/8.93mph 10) 0.57m - 5:00(8:42/m) 133/159bpm 52cal 6.9/8.93mph 11) 1m - 8:31(8:31/m) 137/143bpm 97cal 7.04/7.91mph 12) 0.73m - 6:29(8:53/m) 134/144bpm 63cal 6.76/7.89mph 13) 0m - 2(14:13/m) 125/125bpm 4.22/3.05mph Add a comment 0mi, 27:11 Cross-Training - Other Split Summary === 1) 0m - 27:11(/m) Add a comment	20.5mi, 1:34:14 Cycling - General Split Summary === 1) 1m - 7:50(7:50/m) 2) 1m - 11:14(11:14/m) 3) 1m - 5:11(5:11/m) 4) 1m - 2:53(2:53/m) 5) 1m - 3:11(3:11/m) 6) 1m - 5:02(5:02/m) 7) 1m - 3:09(3:09/m) 8) 1m - 3:59(3:59/m) 9) 1m - 3:46(3:46/m) 10) 1m - 3:48(3:48/m) 11) 1m - 3:40(3:40/m) 12) 1m - 3:41(3:41/m) 13) 1m - 5:00(5:00/m) 14) 1m - 4:10(4:10/m) 15) 1m - 5:00(5:00/m) 16) 1m - 2:59(2:59/m) 17) 1m - 3:33(3:33/m) 18) 1m - 5:35(5:35/m) 19) 1m - 3:11(3:11/m) 20) 1m - 4:05(4:05/m) 21) 0.51m - 3:17(6:29/m) Add a comment 6.4mi, 53:43 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 122/140bpm 100cal 6.79/7.56mph 2) 1m - 8:42(8:42/m) 128/140bpm 104cal 6.9/7.72mph 3) 1m - 8:26(8:26/m) 134/145bpm 106cal 7.11/7.6mph 4) 1m - 8:20(8:20/m) 138/146bpm 107cal 7.19/7.91mph 5) 1m - 8:17(8:17/m) 139/144bpm 107cal 7.25/7.97mph 6) 1m - 8:10(8:10/m) 140/143bpm 104cal 7.34/7.7mph 7) 0.37m - 2:57(8:05/m) 141/145bpm 38cal 7.43/8.27mph Add a comment	-	7mi, 1:01:00 Running - General Split Summary === 1) 1m - 9:27(9:27/m) 132/158bpm 120cal 6.34/7.06mph 2) 1m - 8:51(8:51/m) 134/145bpm 121cal 6.78/7.18mph 3) 1m - 8:30(8:30/m) 138/145bpm 114cal 7.06/7.64mph 4) 1m - 8:13(8:13/m) 142/152bpm 117cal 7.3/7.6mph 5) 1m - 8:30(8:30/m) 141/148bpm 112cal 7.06/7.64mph 6) 1m - 8:50(8:50/m) 138/148bpm 104cal 6.79/7.31mph 7) 1m - 8:31(8:31/m) 138/146bpm 99cal 7.05/7.39mph 8) 0.02m - 7(7:23/m) 141/142bpm 1cal 8.12/7.51mph Add a comment
Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24	Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28
0mi, 33:41 Cross-Training - Other Split Summary === 1) 0m - 33:41(/m) 86/115bpm 198cal Add a comment 6.6mi, 1:04:10 Running - General Split Summary === 1) 1m - 9:51(9:51/m) 132/158bpm 119cal 6.09/6.72mph 2) 1m - 9:42(9:42/m) 134/155bpm 127cal 6.18/7.7mph 3) 1m - 10:13(10:13/m) 128/143bpm 121cal 5.88/7.24mph 4) 1m - 9:21(9:21/m) 137/161bpm 117cal 6.42/7.41mph 5) 1m - 9:21(9:21/m) 127/135bpm 101cal 6.42/7.43mph 6) 1m - 9:29(9:29/m) 128/135bpm 101cal 6.33/7.26mph 7) 0.62m - 6:13(10:01/m) 126/135bpm 64cal 5.99/7.22mph Add a comment	27.8mi, 2:10:45 Cycling - Turbo Trainer Add a comment	5.1mi, 40:36 Running - General Split Summary === 1) 1m - 8:23(8:23/m) 134/150bpm 114cal 7.16/7.91mph 2) 1m - 7:47(7:47/m) 144/151bpm 114cal 7.71/8.43mph 3) 1m - 7:55(7:55/m) 142/150bpm 108cal 7.57/7.87mph 4) 1m - 7:53(7:53/m) 148/157bpm 117cal 7.62/8.18mph 5) 1m - 8:01(8:01/m) 153/160bpm 123cal 7.48/7.99mph 6) 0.08m - 37(7:41/m) 153/154bpm 9cal 7.82/7.58mph Add a comment 0mi, 42:04 Cross-Training - Other Split Summary === 1) 0m - 42:04(/m) 78/127bpm 193cal Add a comment	8.3mi, 1:24:44 Running - General Split Summary === 1) 1m - 10:55(10:55/m) 120/171bpm 116cal 5.5/7.01mph 2) 1m - 9:19(9:19/m) 150/159bpm 145cal 6.44/7.31mph 3) 1m - 9:25(9:25/m) 164/177bpm 158cal 6.37/7.2mph 4) 1m - 9:18(9:18/m) 166/171bpm 157cal 6.46/6.87mph 5) 1m - 10:43(10:43/m) 164/174bpm 176cal 5.6/6.82mph 6) 1m - 11:55(11:55/m) 167/189bpm 195cal 5.04/7.14mph 7) 1m - 10:06(10:06/m) 173/184bpm 177cal 5.94/7.31mph 8) 1m - 9:05(9:05/m) 180/189bpm 172cal 6.6/7.22mph 9) 0.3m - 3:59(13:05/m) 162/187bpm 52cal 4.59/7.89mph Add a comment	0mi, 47:56 Cross-Training - Other Split Summary === 1) 0m - 47:56(/m) 77/107bpm 208cal Add a comment 4mi, 33:27 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 125/136bpm 102cal 6.74/7.62mph 2) 1m - 8:02(8:02/m) 137/140bpm 105cal 7.46/7.83mph 3) 1m - 8:13(8:13/m) 139/145bpm 106cal 7.3/7.49mph 4) 1m - 8:11(8:11/m) 142/149bpm 107cal 7.33/7.97mph 5) 0.01m - 6(9:48/m) 143/143bpm 1cal 6.12/7.03mph Add a comment	6.6mi, 52:33 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 129/142bpm 111cal 6.85/7.45mph 2) 1m - 7:53(7:53/m) 144/148bpm 113cal 7.61/8.14mph 3) 1m - 7:49(7:49/m) 142/148bpm 105cal 7.67/7.93mph 4) 1m - 7:52(7:52/m) 143/148bpm 104cal 7.62/8.2mph 5) 1m - 7:58(7:58/m) 141/147bpm 99cal 7.53/7.97mph 6) 1m - 7:53(7:53/m) 146/152bpm 108cal 7.61/7.81mph 7) 0.56m - 4:22(7:51/m) 146/153bpm 57cal 7.64/7.99mph Add a comment	4.3mi, 38:39 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 120/135bpm 102cal 6.43/7.74mph 2) 1m - 9:09(9:09/m) 129/140bpm 114cal 6.55/7.6mph 3) 1m - 9:15(9:15/m) 131/140bpm 110cal 6.49/7.16mph 4) 1m - 8:24(8:24/m) 132/135bpm 100cal 7.14/7.53mph 5) 0.31m - 2:31(8:08/m) 134/138bpm 30cal 7.38/7.6mph Add a comment 0mi, 37:35 Cross-Training - Other Split Summary === 1) 0m - 37:35(/m) 73/102bpm 145cal Add a comment
Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31	Wed 1st Apr Apr 1	Thu 2nd Apr Apr 2	Fri 3rd Apr Apr 3	Sat 4th Apr Apr 4
0mi, 1:14:26 Cycling - General Split Summary === 1) 0m - 1:14:26(/m) 109/126bpm 714cal Add a comment 7.4mi, 1:10:55 Running - General Split Summary === 1) 1m - 9:38(9:38/m) 121/133bpm 112cal 6.23/6.85mph 2) 1m - 9:04(9:04/m) 126/139bpm 106cal 6.61/7.12mph 3) 1m - 9:16(9:16/m) 123/139bpm 94cal 6.48/7.6mph 4) 1m - 9:48(9:48/m) 123/147bpm 94cal 6.12/6.87mph 5) 1m - 11:27(11:27/m) 111/128bpm 86cal 5.24/7.22mph 6) 1m - 9:30(9:30/m) 131/139bpm 114cal 6.31/6.82mph 7) 1m - 8:56(8:56/m) 129/133bpm 97cal 6.72/7.03mph 8) 0.37m - 3:16(8:50/m) 129/132bpm 36cal 6.79/7.01mph Add a comment	-	0mi, 1:01:40 Cycling - General Split Summary === 1) 0m - 1:01:40(/m) 130/139bpm 773cal Add a comment 0mi, 31:40 Cross-Training - Other Split Summary === 1) 0m - 31:40(/m) 74/98bpm 127cal Add a comment 5.8mi, 47:27 Running - General Split Summary === 1) 1m - 8:39(8:39/m) 131/141bpm 112cal 6.93/7.66mph 2) 1m - 8:02(8:02/m) 141/148bpm 113cal 7.47/7.7mph 3) 1m - 8:03(8:03/m) 148/170bpm 119cal 7.45/7.83mph 4) 1m - 8:12(8:12/m) 156/187bpm 123cal 7.32/8.12mph 5) 1m - 8:22(8:22/m) 145/155bpm 118cal 7.18/7.66mph 6) 0.76m - 6:09(8:04/m) 146/153bpm 89cal 7.44/8.06mph Add a comment	0mi, 18:30 Cross-Training - Other Split Summary === 1) 0m - 18:30(/m) 88/131bpm 123cal Add a comment 7mi, 59:04 Running - General Split Summary === 1) 1m - 8:55(8:55/m) 124/132bpm 108cal 6.73/7.39mph 2) 1m - 8:32(8:32/m) 133/144bpm 112cal 7.04/7.51mph 3) 1m - 8:15(8:15/m) 135/141bpm 109cal 7.27/7.85mph 4) 1m - 8:01(8:01/m) 142/152bpm 113cal 7.48/7.97mph 5) 1m - 8:05(8:05/m) 152/164bpm 122cal 7.42/8.18mph 6) 1m - 8:49(8:49/m) 157/171bpm 134cal 6.8/7.33mph 7) 1m - 8:25(8:25/m) 170/174bpm 131cal 7.13/7.51mph 8) 0m - 2(9:45/m) 171/171bpm 6.16/7.28mph Add a comment	0mi, 39:27 Cross-Training - Other Split Summary === 1) 0m - 14:32(/m) 85/109bpm 88cal 2) 0m - 24:55(/m) 78/98bpm 113cal Add a comment	5.6mi, 53:07 Running - General Split Summary === 1) 1m - 9:53(9:53/m) 124/136bpm 120cal 6.07/7.26mph 2) 0.01m - 7(10:21/m) 127/127bpm 1cal 5.8/5.95mph 3) 0.22m - 1:30(6:54/m) 126/153bpm 20cal 8.7/9.35mph 4) 0.01m - 45(1:11:35/m) 135/153bpm 9cal 0.84/8.47mph 5) 0.23m - 1:30(6:31/m) 141/154bpm 20cal 9.2/9.2mph 6) 0.02m - 45(48:15/m) 133/154bpm 9cal 1.24/8.83mph 7) 0.22m - 1:30(6:41/m) 143/158bpm 21cal 8.98/9.73mph 8) 0.01m - 45(59:38/m) 141/158bpm 10cal 1.01/9.1mph 9) 0.24m - 1:30(6:19/m) 147/160bpm 22cal 9.49/9.71mph 10) 0.01m - 45(50:58/m) 139/160bpm 10cal 1.18/9.39mph 11) 0.23m - 1:30(6:30/m) 146/160bpm 21cal 9.24/9.56mph 12) 0.01m - 45(1:25:11/m) 141/160bpm 10cal 0.7/9.23mph 13) 0.24m - 1:30(6:14/m) 147/162bpm 21cal 9.63/9.66mph 14) 0.02m - 45(32:53/m) 146/161bpm 10cal 1.83/9.52mph 15) 0.23m - 1:30(6:34/m) 149/161bpm 21cal 9.14/9.56mph 16) 0.01m - 45(59:10/m) 143/162bpm 10cal 1.01/9.23mph 17) 0.24m - 1:30(6:13/m) 148/163bpm 21cal 9.65/9.81mph 18) 0.03m - 45(28:23/m) 145/162bpm 10cal 2.11/9.48mph 19) 0.17m - 1:30(8:45/m) 132/137bpm 15cal 6.85/7.14mph 20) 0.01m - 45(1:54:31/m) 115/133bpm 4cal 0.52/6.95mph 21) 0.17m - 1:30(8:46/m) 127/140bpm 13cal 6.84/7.49mph 22) 0.01m - 45(1:34:22/m) 119/137bpm 4cal 0.64/6.87mph 23) 0.23m - 1:30(6:39/m) 142/158bpm 18cal 9.01/10.18mph 24) 0.01m - 45(54:24/m) 140/158bpm 9cal 1.1/9.04mph 25) 0.24m - 1:30(6:13/m) 146/160bpm 20cal 9.65/9.83mph 26) 0.01m - 45(1:20:22/m) 138/159bpm 9cal 0.75/9.6mph 27) 0.23m - 1:30(6:24/m) 148/162bpm 21cal 9.38/9.89mph 28) 0.01m - 45(1:12:17/m) 142/163bpm 9cal 0.83/9.37mph 29) 0.25m - 1:30(6:02/m) 149/163bpm 20cal 9.94/10.04mph 30) 0.02m - 45(32:38/m) 145/162bpm 10cal 1.84/9.87mph 31) 0.23m - 1:30(6:25/m) 151/163bpm 21cal 9.35/9.98mph 32) 0.01m - 45(1:42:28/m) 143/162bpm 9cal 0.59/9.04mph 33) 0.26m - 1:30(5:51/m) 152/167bpm 21cal 10.25/10.27mph 34) 0.02m - 45(32:47/m) 145/166bpm 10cal 1.83/10.25mph 35) 0.72m - 7:07(9:56/m) 127/133bpm 56cal 6.04/8.64mph Add a comment 0mi, 1:39:53 Cycling - General Split Summary === 1) 0m - 1:39:53(/m) 128/139bpm 1123cal Add a comment	-

2016	Distance	Date	Result	WAVA
Wroxham 5k	5km	18 May		0.00%
2015	Distance	Date	Result	WAVA
London Marathon	26.2mi	26 Apr		0.00%
Diss Duathlon	0km/30km/10.2km	12 Apr	/ /	0.00%
CONAC Trowse 10K	10km	5 Apr		0.00%
Barcelona Marathon	26.2mi	15 Mar	3:43:08	60.86%
Wymondham New Years Day 10K	10km	1 Jan	45:45	65.01%
2014	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	23 Nov	1:42:01	63.47%
Blickling parkrun	5km	8 Nov	21:04	67.83%
The Cambridge Duathlon	0km/25miles/10miles	13 Apr	/ /	0.00%
Valentines 10K	10km	16 Feb	43:49	67.35%
2013	Distance	Date	Result	WAVA
Turkey Trot	10mi	15 Dec	1:13:34	65.76%
Larking Gowen City of Norwich Half Marathon	13.1mi	24 Nov		0.00%
MBNA Chester Marathon	26.2mi	6 Oct	4:29:21	49.56%
Wissey Half Marathon	13.1mi	1 Sep	1:38:45	65.03%
Wroxham 5K	5km	19 Jun	19:38	72.21%
Bungay 10k Summer Series - Race 1	10km	5 Jun	42:18	69.76%
Great Yarmouth 5 Mile Series Race 3	5mi	22 May	33:35	69.78%
Cape Wrath Challenge 10k	10km	13 May	44:34	66.21%
Great Yarmouth 5 Mile Series Race 2	5mi	8 May	34:00	68.93%
Norwich parkrun	5km	27 Apr	20:06	70.53%
Great Yarmouth 5 Mile series Race 1	5mi	24 Apr	33:37	69.71%
Norwich Parkrun	5km	20 Apr	20:21	69.67%
Roger Wing Charity 10k	10km	29 Mar	44:16	66.66%
Swavesey Half Marathon	13.1mi	3 Mar	1:40:13	63.56%
2012	Distance	Date	Result	WAVA
Beccles 10 mile Turkey Trot	10mi	16 Dec	1:13:54	64.94%
Larking Gowen City of Norwich Half Marathon	13.1mi	25 Nov	1:41:27	62.78%
RYSTON Cross Country Grand Prix RACE 1	5km	14 Oct	20:49	67.59%
Norwich parkrun	5km	13 Oct	20:29	68.69%
PSUK 10 Mile Road Running Championships	10mi	26 Sep	1:15:32	63.54%
Wissey Half Marathon	13.1mi	2 Sep	1:47:33	59.22%
Bungay Black Dog Summer Series ( Race 3 )	10km	1 Aug	44:40	65.56%
Worstead Festival 5 (RCGP 7)	5mi	27 Jul	33:40	69.08%
Bungay Black Dog Summer Series ( Race 2 )	10km	4 Jul	43:44	66.96%
Humpty Dumpty 10K (RCGP 5)	10km	1 Jul	43:36	67.16%
Wymondham Midsummer 10 mile	10mi	10 Jun	1:16:20	62.87%
Edingthorpe 5	5mi	3 Jun	35:35	65.36%
Great Yarmouth 5m Series Race 3	5mi	23 May	33:47	68.84%
Wroxham 5K	5km	16 May	19:50	70.94%
Great Yarmouth 5m Series Race 2	5mi	9 May	33:50	68.74%
Bespak Grand East Anglia Run	10km	6 May	42:16	69.28%
Trowse 10k	10km	8 Apr	43:29	67.34%
Norwich parkrun	5km	25 Feb	20:34	67.88%
Valentines day 10K - RCGP 2	10km	12 Feb	43:33	66.72%
Norwich Parkrun	5km	14 Jan	21:12	65.85%
2011	Distance	Date	Result	WAVA
East Coast Run	10km	23 Oct		0.00%
PSUK 10 Mile Road Race Championships	10mi	14 Sep	1:17:11	61.69%
Broadland 5K Series - Race 3	5km	24 Aug	20:35	67.83%
Reepham Summer 10k	10km	21 Aug	45:02	64.53%
Norwich Parkrun	5km	13 Aug	21:19	65.49%
Worstead Festival 5	5mi	29 Jul	35:22	65.25%
Norwich Parkrun	5km	4 Jun	20:57	66.64%
Broadland 5K Series - Race 1	5km	25 May	21:00	66.48%
GYRR 5 Mile Series - Race 3	5mi	18 May	35:36	64.83%
GYRR 5 Mile Series - Race 2	5mi	4 May	36:17	63.60%
Breckland 10k	10km	2 May	45:20	64.10%
Trowse 10k	10km	24 Apr	46:51	62.02%
2010	Distance	Date	Result	WAVA
GMP 10 miler	10mi	8 Sep		0.00%
Wroxham 5K	5km	25 Aug	20:51	66.46%
Worstead Festival 5	5mi	23 Jul	34:20	66.71%
Wymondham Midsummer 10 Mile	10mi	13 Jun		0.00%
Wroxham 5k	5km	26 May	20:37	67.21%
Bespak Grand East Anglia Run	10km	2 May	42:36	67.70%
GYRR 5 Mile Series - Race 1	5mi	14 Apr	34:10	67.04%
Reading Half Marathon	13.1mi	21 Mar	1:43:27	60.59%
Norfolk Gazelles Valentine 10K	10km	14 Feb	43:08	66.36%
Reedham Ten	10mi	31 Jan	1:14:19	63.08%
2009	Distance	Date	Result	WAVA
Grim Challenge	8mi	6 Dec	1:26:23	42.90%
Larking Gowen City of Norwich Half Marathon	13.1mi	29 Nov	1:41:39	61.17%
East Coast Run	10km	25 Oct	45:34	62.82%
Marriott's Way 10k	10km	11 Oct	45:36	62.77%
Jolly Jaguars 10k	10km	4 Oct	46:31	61.54%
PSUK 10 Mile Road Race Llandudno	10mi	16 Sep	1:21:10	57.76%
Wroxham 5K	5km	26 Aug	21:37	63.62%
21st Worstead Festival 5	5mi	24 Jul	35:51	63.41%
Wroxham 5K	5km	24 Jun	21:23	64.31%
Guy Fawkes 10k	10km	5 Jun	46:07	62.07%
great yarmouth promenade 5 race 3	5mi	20 May	37:15	61.03%
Shady Oak Tough 10k	10km	13 May	54:19	52.70%
great yarmouth promenade 5 race 2	5mi	6 May	36:09	62.89%
great yarmouth promenade 5 race 1	5mi	22 Apr	37:06	61.28%
Trowse 10k	10km	12 Apr	49:03	58.36%
Jolly Jaguars 10k	10km	29 Mar	49:20	58.02%
The Valentine 10K	10km	15 Feb	53:51	52.76%

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