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Dick Spandex M50

About

Race Times

All Races

Mileage

Training

Tri-Anglia

Races
76
Miles
11766
Miles
412
Miles
28630
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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Buddies

Dist	Races	PB	2009	2010	2011	2012	2013	2014	2015
5km	17	19:38 6:19/mi	21:23	20:37	20:35	19:50	19:38	21:04
5mi	16	33:35 6:43/mi	35:51	34:10	35:22	33:40	33:35
10km	24	42:16 6:48/mi	45:34	42:36	45:02	42:16	42:18	43:49	45:45
10mi	7	1:13:34 7:21/mi	1:21:10	1:14:19	1:17:11	1:13:54	1:13:34
13.1mi	7	1:38:45 7:32/mi	1:41:39	1:43:27		1:41:27	1:38:45	1:42:01
26.2mi	2	3:43:08 8:31/mi					4:29:21		3:43:08

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	61	0	0	0	0	0	0	0	0	0	0	0	61
2020	9	2.4	2.8	0.3	0	0	0	0.4	0	0	0	0	14.9
2020	138	102	136	139	154	134	105	100	105	107	121	105	1446
2020	12	106	216	13	40	0	31	10	78	0	0	0	506
2019	1.1	0.3	1.1	0.1	0.6	1.6	2.9	1.9	2.6	4.8	1.6	3.2	21.7
2019	90	93	114	101	62	79	61	61	68	55	78	102	964
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

Sat 19th Dec Dec 19	Sun 20th Dec Dec 20	Mon 21st Dec Dec 21	Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25
3mi, 1:01:24 Cross-Training - General Split Summary === 1) 1m - 21:53(21:53/m) 85/113bpm 81cal 54/61rpm 2.74/3.97mph 2) 1m - 26:41(26:41/m) 84/105bpm 88cal 53/75rpm 2.25/3.84mph 3) 1m - 12:46(12:46/m) 78/115bpm 35cal 53/58rpm 4.7/28.66mph 4) 0.03m - 4(2:00/m) 61/61bpm 58/58rpm 29.92/28.93mph Add a comment 2.2mi, 1:21:56 Cross-Training - General Split Summary === 1) 1m - 43:18(43:18/m) 83/120bpm 151cal 59/77rpm 1.39/4.91mph 2) 1m - 35:43(35:43/m) 73/109bpm 83cal 58/75rpm 1.68/5.01mph 3) 0.17m - 2:56(17:39/m) 91/99bpm 12cal 58/63rpm 3.4/4.66mph Add a comment 4.7mi, 40:06 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 129/140bpm 91cal 7.02/8.06mph 2) 1m - 8:08(8:08/m) 132/140bpm 90cal 7.38/7.95mph 3) 1m - 8:12(8:12/m) 139/149bpm 93cal 7.31/7.66mph 4) 1m - 8:52(8:52/m) 132/143bpm 81cal 6.77/7.66mph 5) 0.74m - 6:22(8:33/m) 139/149bpm 67cal 7.02/7.62mph Add a comment 1.9mi, 36:58 Cross-Training - General Split Summary === 1) 1m - 18:38(18:38/m) 93/117bpm 87cal 60/74rpm 3.22/4.42mph 2) 0.87m - 18:19(21:06/m) 96/118bpm 84cal 59/63rpm 2.84/4.63mph Add a comment	0.9mi, 25:02 Running - General Split Summary === 1) 0.89m - 25:02(28:04/m) 100/134bpm 132cal 2.14/3.3mph Add a comment 4mi, 31:10 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 132/150bpm 89cal 7.4/7.93mph 2) 1m - 7:37(7:37/m) 136/145bpm 85cal 7.87/8.35mph 3) 1m - 7:37(7:37/m) 138/153bpm 83cal 7.89/8.16mph 4) 1m - 7:47(7:47/m) 143/149bpm 91cal 7.71/8.45mph 5) 0.01m - 3(10:28/m) 147/147bpm 5.73/7.6mph Add a comment 0.3mi, 5:17 Cross-Training - General Split Summary === 1) 0.32m - 5:17(16:24/m) 73/82bpm 12cal 63/121rpm 3.66/5.51mph Add a comment 3.3mi, 38:05 Running - General Split Summary === 1) 0.24m - 3:43(15:29/m) 85/91bpm 25cal 3.87/4.34mph 2) 0.36m - 3:00(8:22/m) 127/146bpm 31cal 7.17/8.08mph 3) 0.1m - 1:30(15:08/m) 114/126bpm 11cal 3.96/7.08mph 4) 0.6m - 5:00(8:21/m) 125/139bpm 47cal 7.19/8.6mph 5) 0.17m - 2:30(14:59/m) 111/133bpm 20cal 4/7.83mph 6) 0.32m - 3:00(9:18/m) 114/124bpm 21cal 6.46/7.51mph 7) 0.1m - 1:30(15:05/m) 119/140bpm 11cal 3.98/6.28mph 8) 0.54m - 5:00(9:12/m) 123/138bpm 43cal 6.52/7.2mph 9) 0.18m - 2:30(13:58/m) 121/131bpm 18cal 4.3/7.33mph 10) 0.18m - 3:00(16:18/m) 118/137bpm 23cal 3.68/7.2mph 11) 0.04m - 1:30(41:20/m) 102/129bpm 7cal 1.45/6.57mph 12) 0.36m - 5:00(14:05/m) 107/132bpm 37cal 4.26/6.76mph 13) 0.06m - 52(13:40/m) 85/89bpm 6cal 4.39/4.28mph Add a comment	1.4mi, 28:35 Cross-Training - General Split Summary === 1) 1m - 20:09(20:09/m) 74/106bpm 52cal 57/62rpm 2.98/3.97mph 2) 0.42m - 8:26(20:04/m) 67/91bpm 14cal 56/61rpm 2.99/3.86mph Add a comment 2.4mi, 53:53 Cross-Training - General Split Summary === 1) 1m - 20:37(20:37/m) 75/120bpm 52cal 61/75rpm 2.91/4.28mph 2) 1m - 18:49(18:49/m) 79/128bpm 53cal 60/117rpm 3.19/4.47mph 3) 0.42m - 14:26(34:10/m) 71/103bpm 28cal 59/87rpm 1.76/4.53mph Add a comment	2.5mi, 1:03:13 Cross-Training - General Split Summary === 1) 1m - 20:18(20:18/m) 91/111bpm 92cal 56/115rpm 2.95/5.89mph 2) 1m - 33:11(33:11/m) 75/108bpm 79cal 58/112rpm 1.81/4.42mph 3) 0.53m - 9:44(18:24/m) 87/94bpm 37cal 59/65rpm 3.26/4.42mph Add a comment 5.2mi, 44:59 Running - General Split Summary === 1) 1m - 8:48(8:48/m) 125/134bpm 93cal 6.81/7.39mph 2) 1m - 8:14(8:14/m) 132/138bpm 94cal 7.29/8.08mph 3) 1m - 8:26(8:26/m) 131/139bpm 89cal 7.12/7.66mph 4) 1m - 9:07(9:07/m) 129/140bpm 87cal 6.58/7.45mph 5) 1m - 8:41(8:41/m) 132/144bpm 81cal 6.91/7.87mph 6) 0.21m - 1:43(8:15/m) 132/134bpm 15cal 7.28/7.68mph Add a comment 3.6mi, 1:06:12 Cross-Training - General Split Summary === 1) 1m - 18:05(18:05/m) 90/121bpm 80cal 59/66rpm 3.32/4.19mph 2) 1m - 17:59(17:59/m) 108/121bpm 112cal 59/63rpm 3.34/4.55mph 3) 1m - 20:25(20:25/m) 102/115bpm 98cal 58/78rpm 2.94/4.28mph 4) 0.61m - 9:43(15:55/m) 96/125bpm 41cal 60/65rpm 3.77/4.55mph Add a comment	4.1mi, 33:47 Running - Treadmill Split Summary === 1) 1m - 9:02(9:02/m) 82/133bpm 53cal 6.64/7.18mph 2) 1m - 8:21(8:21/m) 136/139bpm 99cal 7.19/7.47mph 3) 1m - 8:10(8:10/m) 139/146bpm 93cal 7.35/7.81mph 4) 1m - 7:48(7:48/m) 147/152bpm 94cal 7.69/7.97mph 5) 0.06m - 27(7:32/m) 152/152bpm 6cal 7.97/7.93mph Add a comment 1.3mi, 30:30 Cross-Training - General Split Summary === 1) 1m - 22:38(22:38/m) 98/129bpm 121cal 57/63rpm 2.65/4.17mph 2) 0.27m - 7:52(28:36/m) 91/100bpm 31cal 58/60rpm 2.1/3.88mph Add a comment 0.8mi, 14:56 Cross-Training - General Split Summary === 1) 0.77m - 14:56(19:26/m) 97/132bpm 83cal 56/60rpm 3.09/3.88mph Add a comment 2.7mi, 54:41 Cross-Training - General Split Summary === 1) 1m - 19:34(19:34/m) 80/106bpm 61cal 58/65rpm 3.06/4.95mph 2) 1m - 23:37(23:37/m) 79/120bpm 66cal 56/66rpm 2.54/4.15mph 3) 0.65m - 11:29(17:47/m) 77/97bpm 29cal 58/63rpm 3.37/4.19mph Add a comment	2.9mi, 51:55 Cross-Training - General Split Summary === 1) 1m - 18:43(18:43/m) 82/100bpm 63cal 61/74rpm 3.21/4.84mph 2) 1m - 18:14(18:14/m) 78/95bpm 49cal 59/81rpm 3.29/5.61mph 3) 0.92m - 14:57(16:11/m) 72/89bpm 31cal 61/66rpm 3.71/4.44mph Add a comment	2.7mi, 1:18:58 Cross-Training - General Split Summary === 1) 1m - 25:56(25:56/m) 96/113bpm 133cal 53/110rpm 2.31/3.4mph 2) 1m - 30:34(30:34/m) 91/118bpm 126cal 50/78rpm 1.96/2.94mph 3) 0.73m - 22:29(30:36/m) 88/118bpm 82cal 52/109rpm 1.96/3.11mph Add a comment 3.4mi, 1:21:00 Cross-Training - General Split Summary === 1) 1m - 24:48(24:48/m) 93/122bpm 116cal 55/101rpm 2.42/6.57mph 2) 1m - 23:25(23:25/m) 92/120bpm 100cal 53/61rpm 2.56/3.76mph 3) 1m - 24:39(24:39/m) 89/104bpm 94cal 54/89rpm 2.43/6.22mph 4) 0.36m - 8:08(22:44/m) 99/104bpm 40cal 53/60rpm 2.64/3.21mph Add a comment
Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1
3.1mi, 37:53 Running - General Split Summary === 1) 1m - 13:20(13:20/m) 120/155bpm 117cal 4.5/6.66mph 2) 1m - 12:28(12:28/m) 122/155bpm 99cal 4.81/6.7mph 3) 1m - 10:56(10:56/m) 117/137bpm 83cal 5.49/7.97mph 4) 0.14m - 1:09(8:10/m) 134/139bpm 11cal 7.34/7.56mph Add a comment 2mi, 36:54 Cross-Training - General Split Summary === 1) 1m - 18:26(18:26/m) 81/122bpm 63cal 60/117rpm 3.25/5.63mph 2) 1m - 18:28(18:30/m) 87/120bpm 72cal 58/66rpm 3.24/5.28mph Add a comment	0.7mi, 12:39 Cross-Training - General Split Summary === 1) 0.66m - 12:39(19:12/m) 87/127bpm 52cal 59/64rpm 3.13/11.33mph Add a comment 3mi, 55:47 Cross-Training - General Split Summary === 1) 1m - 17:09(17:09/m) 85/117bpm 64cal 61/66rpm 3.5/5.57mph 2) 1m - 18:45(18:45/m) 70/79bpm 34cal 58/64rpm 3.2/4.42mph 3) 0.96m - 19:53(20:46/m) 81/110bpm 62cal 59/117rpm 2.89/4.53mph Add a comment	0.7mi, 25:21 Cross-Training - General Split Summary === 1) 0.66m - 25:21(38:18/m) 81/118bpm 87cal 57/64rpm 1.57/4.66mph Add a comment 3mi, 26:39 Running - Treadmill Split Summary === 1) 1m - 9:22(9:22/m) 118/129bpm 87cal 6.4/7.1mph 2) 1m - 8:38(8:38/m) 132/135bpm 100cal 6.95/7.18mph 3) 1m - 8:27(8:27/m) 138/143bpm 98cal 7.11/7.35mph 4) 0.03m - 12(7:56/m) 141/142bpm 2cal 7.56/7.24mph Add a comment 2.7mi, 48:45 Cross-Training - General Split Summary === 1) 1m - 17:56(17:56/m) 80/85bpm 56cal 61/67rpm 3.34/5.32mph 2) 1m - 19:12(19:12/m) 80/118bpm 56cal 59/66rpm 3.13/4.82mph 3) 0.71m - 11:37(16:18/m) 84/94bpm 39cal 60/66rpm 3.68/4.47mph Add a comment	1.3mi, 25:11 Cross-Training - General Split Summary === 1) 1m - 20:38(20:38/m) 90/119bpm 89cal 56/62rpm 2.91/4.15mph 2) 0.25m - 4:33(18:16/m) 99/110bpm 24cal 58/62rpm 3.28/4.22mph Add a comment 0mi, 54:23 Cycling - General Split Summary === 1) 0m - 54:23(0/m) 103/114bpm 388cal Add a comment 3mi, 25:41 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 127/165bpm 93cal 6.74/8.39mph 2) 1m - 8:24(8:24/m) 134/146bpm 92cal 7.15/8.16mph 3) 1m - 8:14(8:14/m) 138/146bpm 92cal 7.29/7.99mph 4) 0.02m - 9(7:49/m) 137/137bpm 1cal 7.67/6.99mph Add a comment 1.3mi, 24:23 Cross-Training - General Split Summary === 1) 1m - 18:14(18:14/m) 100/141bpm 104cal 58/65rpm 3.29/4.38mph 2) 0.28m - 6:10(22:16/m) 93/97bpm 26cal 58/61rpm 2.69/4.13mph Add a comment 2.8mi, 49:13 Cross-Training - General Split Summary === 1) 1m - 18:07(18:07/m) 77/82bpm 50cal 61/69rpm 3.31/4.47mph 2) 1m - 18:01(18:01/m) 73/80bpm 39cal 60/67rpm 3.33/4.49mph 3) 0.78m - 13:06(16:51/m) 78/96bpm 35cal 61/66rpm 3.56/4.7mph Add a comment	1mi, 21:30 Cross-Training - General Split Summary === 1) 1m - 21:26(21:26/m) 84/112bpm 80cal 53/61rpm 2.8/4.05mph 2) 0m - 3(36:59/m) 100/100bpm 58/58rpm 1.62/1.27mph Add a comment 4mi, 33:11 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 130/139bpm 99cal 6.97/7.43mph 2) 1m - 8:14(8:14/m) 136/141bpm 99cal 7.28/8.08mph 3) 1m - 8:00(8:00/m) 136/144bpm 93cal 7.5/8.12mph 4) 1m - 8:03(8:03/m) 138/147bpm 92cal 7.45/8.04mph 5) 0.03m - 17(8:18/m) 139/139bpm 3cal 7.23/7.39mph Add a comment 2.9mi, 51:54 Cross-Training - General Split Summary === 1) 1m - 17:36(17:36/m) 85/100bpm 68cal 63/71rpm 3.41/5.07mph 2) 1m - 18:03(18:03/m) 81/88bpm 56cal 60/65rpm 3.32/4.61mph 3) 0.87m - 16:15(18:39/m) 83/119bpm 53cal 61/68rpm 3.22/4.97mph Add a comment	2.1mi, 38:39 Cross-Training - General Split Summary === 1) 1m - 18:03(18:03/m) 94/125bpm 93cal 59/86rpm 3.32/4.72mph 2) 1m - 19:11(19:11/m) 82/91bpm 60cal 58/65rpm 3.13/4.26mph 3) 0.06m - 1:25(21:43/m) 80/83bpm 4cal 58/59rpm 2.76/4.36mph Add a comment 2.5mi, 1:07:17 Cross-Training - General Split Summary === 1) 1m - 22:00(22:00/m) 89/123bpm 96cal 57/69rpm 2.73/4.32mph 2) 1m - 22:33(22:33/m) 76/113bpm 56cal 55/63rpm 2.66/4.05mph 3) 0.51m - 22:44(44:44/m) 65/90bpm 41cal 56/58rpm 1.34/4.03mph Add a comment	7.1mi, 1:11:32 Running - General Split Summary === 1) 1m - 10:10(10:10/m) 114/131bpm 89cal 5.91/8.12mph 2) 1m - 10:00(10:00/m) 123/138bpm 99cal 6/6.47mph 3) 1m - 10:54(10:54/m) 120/130bpm 97cal 5.51/6.66mph 4) 1m - 9:55(9:55/m) 125/131bpm 90cal 6.05/6.51mph 5) 1m - 9:50(9:50/m) 121/136bpm 71cal 6.1/7.66mph 6) 1m - 9:21(9:21/m) 122/135bpm 70cal 6.42/7.85mph 7) 1m - 10:13(10:13/m) 118/141bpm 69cal 5.87/8.16mph 8) 0.13m - 1:09(8:43/m) 126/128bpm 9cal 6.89/7.18mph Add a comment 3.6mi, 1:23:33 Cross-Training - General Split Summary === 1) 1m - 24:30(24:30/m) 79/104bpm 75cal 54/60rpm 2.45/3.42mph 2) 1m - 25:01(25:01/m) 87/116bpm 100cal 53/60rpm 2.4/3.28mph 3) 1m - 22:55(22:55/m) 99/129bpm 115cal 54/73rpm 2.62/4.22mph 4) 0.58m - 11:07(19:04/m) 88/101bpm 40cal 54/58rpm 3.15/4.19mph Add a comment
Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8
3.1mi, 28:08 Running - General Split Summary === 1) 1m - 9:24(9:24/m) 126/137bpm 100cal 6.39/6.99mph 2) 1m - 9:05(9:05/m) 130/136bpm 95cal 6.6/7.22mph 3) 1m - 9:08(9:08/m) 138/162bpm 104cal 6.57/7.39mph 4) 0.06m - 31(8:10/m) 170/176bpm 8cal 7.34/7.37mph Add a comment 1.4mi, 28:08 Cross-Training - General Split Summary === 1) 1m - 20:31(20:31/m) 77/90bpm 57cal 55/63rpm 2.92/3.86mph 2) 0.4m - 7:37(18:59/m) 78/93bpm 21cal 56/60rpm 3.16/4.61mph Add a comment 3.1mi, 56:30 Cross-Training - General Split Summary === 1) 1m - 18:58(18:58/m) 76/85bpm 52cal 59/63rpm 3.16/4.34mph 2) 1m - 18:15(18:15/m) 79/112bpm 53cal 59/63rpm 3.29/4.74mph 3) 1m - 17:39(17:39/m) 79/89bpm 50cal 59/65rpm 3.4/4.34mph 4) 0.1m - 1:38(16:38/m) 80/82bpm 4cal 58/61rpm 3.61/3.86mph Add a comment	2.1mi, 32:46 Running - General Split Summary === 1) 1m - 12:44(12:44/m) 109/139bpm 101cal 4.71/7.6mph 2) 1m - 14:10(14:10/m) 111/125bpm 97cal 4.24/11.48mph 3) 0.08m - 5:51(1:11:11/m) 75/90bpm 11cal 0.84/2.88mph Add a comment 2.9mi, 59:52 Cross-Training - General Split Summary === 1) 1m - 21:07(21:07/m) 86/122bpm 84cal 61/120rpm 2.84/5.01mph 2) 1m - 20:03(20:03/m) 87/111bpm 76cal 58/67rpm 2.99/4.78mph 3) 0.93m - 18:42(20:11/m) 81/119bpm 56cal 58/67rpm 2.97/4.19mph Add a comment	4mi, 30:40 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 132/151bpm 97cal 7.35/8.18mph 2) 1m - 7:27(7:27/m) 141/151bpm 96cal 8.06/8.62mph 3) 1m - 7:47(7:47/m) 148/152bpm 106cal 7.71/8.04mph 4) 1m - 7:13(7:13/m) 152/157bpm 101cal 8.31/8.89mph 5) 0.01m - 4(6:02/m) 155/155bpm 9.93/8.81mph Add a comment 3.1mi, 1:15:27 Cross-Training - General Split Summary === 1) 1m - 22:15(22:15/m) 98/152bpm 125cal 55/62rpm 2.7/3.32mph 2) 1m - 23:58(23:58/m) 107/125bpm 142cal 55/61rpm 2.51/3.32mph 3) 1m - 25:18(25:18/m) 104/148bpm 127cal 55/61rpm 2.37/4.01mph 4) 0.11m - 3:57(35:57/m) 82/86bpm 10cal 53/58rpm 1.67/3.59mph Add a comment 1mi, 20:32 Cross-Training - General Split Summary === 1) 1m - 19:58(19:58/m) 94/121bpm 100cal 59/65rpm 3/4.03mph 2) 0.01m - 34(1:18:45/m) 100/105bpm 3cal 56/58rpm 0.76/2.23mph Add a comment	0mi, 27:07 Cross-Training - Other Split Summary === 1) 0m - 27:07(0/m) 77/93bpm 12cal Add a comment 1.4mi, 26:15 Cross-Training - General Split Summary === 1) 1m - 19:44(19:44/m) 81/93bpm 70cal 59/63rpm 3.04/4.19mph 2) 0.36m - 6:32(18:02/m) 85/113bpm 24cal 58/61rpm 3.33/4.11mph Add a comment 0.9mi, 7:45 Running - General Split Summary === 1) 0.87m - 7:45(8:54/m) 140/150bpm 104cal 6.75/7.97mph Add a comment 3.1mi, 21:43 Running - General Split Summary === 1) 3.11m - 21:43(6:58/m) 156/169bpm 337cal 8.6/9.66mph Add a comment 3.9mi, 42:10 Running - General Split Summary === 1) 0.22m - 3:10(14:27/m) 80/84bpm 22cal 4.15/4.38mph 2) 0.34m - 3:00(8:46/m) 141/173bpm 38cal 6.84/7.45mph 3) 0.12m - 1:30(12:26/m) 108/122bpm 12cal 4.82/7.49mph 4) 0.34m - 3:00(8:47/m) 118/127bpm 32cal 6.84/7.14mph 5) 0.09m - 1:30(16:15/m) 98/128bpm 11cal 3.69/6.74mph 6) 0.32m - 3:00(9:22/m) 123/133bpm 31cal 6.41/7.35mph 7) 0.05m - 1:30(27:49/m) 94/114bpm 8cal 2.16/5.89mph 8) 0.33m - 3:00(9:04/m) 117/128bpm 26cal 6.61/7.76mph 9) 0.1m - 1:30(14:23/m) 100/127bpm 11cal 4.17/7.03mph 10) 0.37m - 3:00(8:13/m) 120/128bpm 27cal 7.3/7.72mph 11) 0.11m - 1:30(13:58/m) 102/124bpm 12cal 4.3/7.24mph 12) 0.37m - 3:00(8:03/m) 122/132bpm 29cal 7.45/7.93mph 13) 0.18m - 1:30(8:33/m) 131/133bpm 17cal 7.02/8.06mph 14) 0.95m - 12:00(12:39/m) 104/131bpm 83cal 4.74/8.18mph Add a comment	3mi, 27:08 Running - General Split Summary === 1) 3.03m - 27:08(8:56/m) 147/185bpm 374cal 6.71/7.87mph Add a comment 2.8mi, 51:37 Cross-Training - General Split Summary === 1) 1m - 17:51(17:51/m) 84/103bpm 70cal 61/64rpm 3.36/4.47mph 2) 1m - 20:42(20:42/m) 82/96bpm 70cal 59/64rpm 2.9/4.26mph 3) 0.75m - 13:04(17:32/m) 81/91bpm 42cal 60/73rpm 3.42/4.86mph Add a comment	4.1mi, 34:13 Running - General Split Summary === 1) 4.07m - 34:13(8:25/m) 132/144bpm 384cal 7.13/8.06mph Add a comment 2.8mi, 51:16 Cross-Training - General Split Summary === 1) 1m - 17:28(17:28/m) 84/94bpm 65cal 61/117rpm 3.44/4.28mph 2) 1m - 19:00(19:00/m) 85/111bpm 70cal 59/66rpm 3.16/4.78mph 3) 0.84m - 14:49(17:41/m) 85/101bpm 53cal 60/64rpm 3.39/4.42mph Add a comment	1.1mi, 23:01 Cross-Training - General Split Summary === 1) 1m - 19:19(19:19/m) 100/123bpm 114cal 57/64rpm 3.11/4.13mph 2) 0.13m - 3:43(28:13/m) 93/102bpm 16cal 56/59rpm 2.13/3.67mph Add a comment 2.8mi, 52:25 Cross-Training - General Split Summary === 1) 1m - 20:11(20:11/m) 81/118bpm 69cal 61/67rpm 2.97/4.49mph 2) 1m - 17:45(17:45/m) 82/119bpm 59cal 60/73rpm 3.38/4.8mph 3) 0.83m - 14:30(17:26/m) 84/118bpm 50cal 60/69rpm 3.44/4.28mph Add a comment
Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15
1.2mi, 11:53 Running - General Split Summary === 1) 1.23m - 11:53(9:39/m) 115/131bpm 98cal 6.21/8.06mph Add a comment 4mi, 49:16 Cross-Training - General Split Summary === 1) 1m - 11:46(11:46/m) 65/72bpm 46cal 77/90rpm 5.1/7.6mph 2) 1m - 11:02(11:02/m) 100/126bpm 66cal 79/89rpm 5.43/7.91mph 3) 1m - 12:47(12:47/m) 104/123bpm 75cal 76/90rpm 4.69/7.91mph 4) 1m - 13:40(13:41/m) 103/123bpm 68cal 74/91rpm 4.38/6.99mph Add a comment 2mi, 39:37 Cross-Training - General Split Summary === 1) 1m - 20:28(20:28/m) 91/123bpm 95cal 58/65rpm 2.93/4.15mph 2) 1m - 19:07(19:07/m) 85/112bpm 69cal 58/66rpm 3.14/4.47mph 3) 0m - 2(17:58/m) 84/84bpm 58/58rpm 3.34/2.96mph Add a comment	9mi, 1:15:56 Running - General Split Summary === 1) 9.01m - 1:15:56(8:26/m) 137/144bpm 829cal 7.12/8.52mph Add a comment 0mi, 28:10 Cross-Training - Other Split Summary === 1) 0m - 28:10(0/m) 64/79bpm 43cal Add a comment 2.6mi, 49:39 Cross-Training - General Split Summary === 1) 1m - 19:37(19:37/m) 80/117bpm 64cal 59/65rpm 3.06/4.3mph 2) 1m - 19:15(19:15/m) 74/79bpm 43cal 57/62rpm 3.12/4.09mph 3) 0.6m - 10:46(17:53/m) 77/82bpm 28cal 58/63rpm 3.35/4.36mph Add a comment	1.7mi, 33:29 Cross-Training - General Split Summary === 1) 1m - 20:45(20:45/m) 82/99bpm 73cal 57/66rpm 2.89/4.07mph 2) 0.67m - 12:45(19:07/m) 103/123bpm 79cal 57/63rpm 3.14/4.17mph Add a comment 2.9mi, 54:09 Cross-Training - General Split Summary === 1) 1m - 17:59(17:59/m) 91/125bpm 86cal 60/115rpm 3.34/4.19mph 2) 1m - 18:41(18:41/m) 86/97bpm 69cal 59/63rpm 3.21/4.34mph 3) 0.87m - 17:30(20:06/m) 85/118bpm 63cal 59/64rpm 2.98/4.61mph Add a comment	0mi, 1:09:03 Cross-Training - Other Split Summary === 1) 0m - 1:09:03(0/m) 66/114bpm 143cal Add a comment 0.9mi, 20:26 Cross-Training - General Split Summary === 1) 0.93m - 20:26(22:02/m) 80/128bpm 66cal 56/63rpm 2.72/4.09mph Add a comment 4mi, 45:25 Running - General Split Summary === 1) 0.25m - 4:56(20:03/m) 77/83bpm 27cal 2.99/4.24mph 2) 0.31m - 3:00(9:40/m) 105/114bpm 22cal 6.2/6.7mph 3) 0.07m - 1:00(14:12/m) 96/114bpm 7cal 4.22/6.57mph 4) 0.32m - 3:00(9:16/m) 106/118bpm 22cal 6.47/6.82mph 5) 0.07m - 1:00(14:26/m) 102/119bpm 8cal 4.16/6.22mph 6) 0.31m - 3:00(9:41/m) 114/123bpm 25cal 6.2/6.82mph 7) 0.11m - 1:00(8:48/m) 107/114bpm 6cal 6.82/6.87mph 8) 0.34m - 3:00(8:49/m) 118/121bpm 27cal 6.8/6.89mph 9) 0.06m - 1:00(16:47/m) 99/119bpm 7cal 3.58/6.8mph 10) 0.35m - 3:00(8:29/m) 110/119bpm 22cal 7.07/7.26mph 11) 0.07m - 1:00(14:27/m) 97/114bpm 8cal 4.15/6.91mph 12) 0.34m - 3:00(8:44/m) 114/129bpm 22cal 6.87/6.95mph 13) 0.07m - 1:00(15:16/m) 103/127bpm 7cal 3.93/6.85mph 14) 0.3m - 3:00(10:09/m) 109/121bpm 20cal 5.91/6.89mph 15) 0.06m - 1:00(15:38/m) 101/120bpm 8cal 3.84/6.51mph 16) 0.21m - 3:00(14:13/m) 98/110bpm 17cal 4.22/6.93mph 17) 0.05m - 1:00(18:18/m) 86/98bpm 5cal 3.28/5.97mph 18) 0.21m - 3:00(14:17/m) 93/120bpm 17cal 4.2/6.82mph 19) 0.07m - 1:00(14:40/m) 99/117bpm 6cal 4.09/6.45mph 20) 0.32m - 3:00(9:31/m) 108/115bpm 20cal 6.3/7.74mph 21) 0.08m - 1:00(11:52/m) 110/116bpm 6cal 5.05/7.76mph 22) 0.03m - 28(16:25/m) 95/97bpm 2cal 3.66/3.55mph Add a comment	6.1mi, 55:08 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 114/123bpm 84cal 6.43/7.33mph 2) 1m - 8:58(8:58/m) 117/125bpm 81cal 6.69/6.93mph 3) 1m - 9:25(9:25/m) 123/131bpm 91cal 6.37/6.87mph 4) 1m - 9:08(9:08/m) 120/129bpm 75cal 6.57/7.51mph 5) 1m - 8:49(8:49/m) 133/141bpm 97cal 6.8/7.26mph 6) 1m - 8:55(8:55/m) 129/137bpm 82cal 6.73/7.81mph 7) 0.06m - 33(9:40/m) 126/126bpm 5cal 6.2/6.87mph Add a comment 1.6mi, 34:39 Cross-Training - General Split Summary === 1) 1m - 22:14(22:14/m) 71/81bpm 50cal 55/62rpm 2.7/5.09mph 2) 0.61m - 12:25(20:27/m) 72/78bpm 25cal 55/61rpm 2.93/4.13mph Add a comment 0mi, 17 Running - General Split Summary === 1) 0m - 17(1:09:49/m) 55/56bpm 0.86/3.07mph Add a comment 3.5mi, 1:07:05 Cross-Training - General Split Summary === 1) 1m - 19:23(19:23/m) 83/134bpm 70cal 61/115rpm 3.1/4.34mph 2) 1m - 19:31(19:31/m) 75/122bpm 49cal 59/64rpm 3.08/4.51mph 3) 1m - 18:57(18:57/m) 82/134bpm 64cal 57/86rpm 3.17/4.11mph 4) 0.52m - 9:14(17:45/m) 88/115bpm 37cal 60/63rpm 3.38/4.63mph Add a comment	3.4mi, 27:41 Running - General Split Summary === 1) 0.54m - 5:01(9:18/m) 118/127bpm 49cal 6.45/6.93mph 2) 2.53m - 20:01(7:55/m) 133/150bpm 227cal 7.59/8.52mph 3) 0.28m - 2:40(9:29/m) 146/153bpm 36cal 6.33/7.68mph Add a comment 1.1mi, 22:59 Cross-Training - General Split Summary === 1) 1m - 19:43(19:43/m) 80/115bpm 64cal 58/63rpm 3.04/4.07mph 2) 0.13m - 3:17(25:59/m) 71/74bpm 6cal 57/61rpm 2.31/4.26mph Add a comment 3mi, 57:49 Cross-Training - General Split Summary === 1) 1m - 18:02(18:02/m) 84/112bpm 69cal 59/63rpm 3.33/4.15mph 2) 1m - 18:43(18:43/m) 80/91bpm 58cal 59/69rpm 3.21/4.24mph 3) 0.99m - 21:04(21:17/m) 87/126bpm 85cal 59/65rpm 2.82/4.15mph Add a comment	6.4mi, 59:47 Running - General Split Summary === 1) 1m - 9:32(9:32/m) 114/125bpm 85cal 6.29/7.01mph 2) 0.01m - 13(21:17/m) 82/120bpm 1cal 2.82/6.72mph 3) 0.44m - 3:00(6:45/m) 127/150bpm 32cal 8.9/9.54mph 4) 0.01m - 1:00(1:28:37/m) 131/145bpm 11cal 0.68/8.91mph 5) 0.31m - 2:00(6:29/m) 133/146bpm 22cal 9.25/10.67mph 6) 0.21m - 3:01(14:06/m) 129/143bpm 31cal 4.25/10.23mph 7) 0.16m - 1:00(6:22/m) 132/149bpm 10cal 9.43/10mph 8) 0.15m - 1:00(6:37/m) 153/157bpm 15cal 9.07/9.31mph 9) 0.14m - 1:13(8:35/m) 154/158bpm 18cal 6.99/9.14mph 10) 0m - 2(1:41:52/m) 149/149bpm 0.59/1.57mph 11) 0.3m - 2:00(6:46/m) 144/159bpm 26cal 8.87/9.79mph 12) 0.19m - 2:08(11:29/m) 138/159bpm 24cal 5.22/10.54mph 13) 0m - 2(7:28/m) 149/149bpm 8.04/9.43mph 14) 0.02m - 1:00(44:54/m) 140/150bpm 12cal 1.34/9.27mph 15) 0.45m - 3:00(6:43/m) 153/164bpm 42cal 8.93/10.08mph 16) 0.01m - 1:00(1:23:49/m) 141/153bpm 12cal 0.72/2.04mph 17) 0.3m - 1:57(6:29/m) 149/160bpm 25cal 9.27/10.23mph 18) 0.04m - 58(25:23/m) 154/159bpm 14cal 2.36/9.14mph 19) 0.15m - 1:00(6:33/m) 144/156bpm 12cal 9.16/10.23mph 20) 0.03m - 1:00(34:22/m) 150/156bpm 14cal 1.74/9.37mph 21) 0.45m - 3:00(6:42/m) 156/169bpm 44cal 8.95/9.89mph 22) 0.02m - 1:00(43:38/m) 153/166bpm 14cal 1.38/3.99mph 23) 0.31m - 2:00(6:22/m) 154/170bpm 28cal 9.42/10.12mph 24) 0.04m - 1:07(26:58/m) 154/163bpm 15cal 2.22/8.91mph 25) 0.16m - 1:00(6:15/m) 144/158bpm 11cal 9.6/10.87mph 26) 0m - 1(1:24:34/m) 144/158bpm 11cal 0.69/10.87mph 27) 0.51m - 5:09(10:00/m) 147/174bpm 59cal 6/6.59mph Add a comment 3mi, 57:03 Cross-Training - General Split Summary === 1) 1m - 19:34(19:34/m) 79/95bpm 62cal 59/66rpm 3.06/4.28mph 2) 1m - 18:53(18:53/m) 79/90bpm 56cal 58/64rpm 3.18/4.26mph 3) 1m - 18:35(18:36/m) 78/94bpm 51cal 57/63rpm 3.23/4.11mph 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	59.93%
Wymondham New Years Day 10K	10km	1 Jan	45:45	63.53%
2014	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	23 Nov	1:42:01	61.72%
Blickling parkrun	5km	8 Nov	21:04	67.96%
The Cambridge Duathlon	0km/25miles/10miles	13 Apr	/ /	0.00%
Valentines 10K	10km	16 Feb	43:49	65.80%
2013	Distance	Date	Result	WAVA
Turkey Trot	10mi	15 Dec	1:13:34	64.18%
Larking Gowen City of Norwich Half Marathon	13.1mi	24 Nov		0.00%
MBNA Chester Marathon	26.2mi	6 Oct	4:29:21	48.82%
Wissey Half Marathon	13.1mi	1 Sep	1:38:45	63.23%
Wroxham 5K	5km	19 Jun	19:38	72.38%
Bungay 10k Summer Series - Race 1	10km	5 Jun	42:18	68.16%
Great Yarmouth 5 Mile Series Race 3	5mi	22 May	33:35	68.87%
Cape Wrath Challenge 10k	10km	13 May	44:34	64.69%
Great Yarmouth 5 Mile Series Race 2	5mi	8 May	34:00	68.02%
Norwich parkrun	5km	27 Apr	20:06	70.70%
Great Yarmouth 5 Mile series Race 1	5mi	24 Apr	33:37	68.80%
Norwich Parkrun	5km	20 Apr	20:21	69.83%
Roger Wing Charity 10k	10km	29 Mar	44:16	65.13%
Swavesey Half Marathon	13.1mi	3 Mar	1:40:13	61.79%
2012	Distance	Date	Result	WAVA
Beccles 10 mile Turkey Trot	10mi	16 Dec	1:13:54	63.37%
Larking Gowen City of Norwich Half Marathon	13.1mi	25 Nov	1:41:27	61.04%
RYSTON Cross Country Grand Prix RACE 1	5km	14 Oct	20:49	67.77%
Norwich parkrun	5km	13 Oct	20:29	68.87%
PSUK 10 Mile Road Running Championships	10mi	26 Sep	1:15:32	62.00%
Wissey Half Marathon	13.1mi	2 Sep	1:47:33	57.58%
Bungay Black Dog Summer Series ( Race 3 )	10km	1 Aug	44:40	64.03%
Worstead Festival 5 (RCGP 7)	5mi	27 Jul	33:40	68.16%
Bungay Black Dog Summer Series ( Race 2 )	10km	4 Jul	43:44	65.39%
Humpty Dumpty 10K (RCGP 5)	10km	1 Jul	43:36	65.59%
Wymondham Midsummer 10 mile	10mi	10 Jun	1:16:20	61.35%
Edingthorpe 5	5mi	3 Jun	35:35	64.49%
Great Yarmouth 5m Series Race 3	5mi	23 May	33:47	67.93%
Wroxham 5K	5km	16 May	19:50	71.13%
Great Yarmouth 5m Series Race 2	5mi	9 May	33:50	67.83%
Bespak Grand East Anglia Run	10km	6 May	42:16	67.66%
Trowse 10k	10km	8 Apr	43:29	65.77%
Norwich parkrun	5km	25 Feb	20:34	68.10%
Valentines day 10K - RCGP 2	10km	12 Feb	43:33	65.15%
Norwich Parkrun	5km	14 Jan	21:12	66.06%
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	60.18%
Broadland 5K Series - Race 3	5km	24 Aug	20:35	68.04%
Reepham Summer 10k	10km	21 Aug	45:02	63.00%
Norwich Parkrun	5km	13 Aug	21:19	65.70%
Worstead Festival 5	5mi	29 Jul	35:22	64.39%
Norwich Parkrun	5km	4 Jun	20:57	66.85%
Broadland 5K Series - Race 1	5km	25 May	21:00	66.69%
GYRR 5 Mile Series - Race 3	5mi	18 May	35:36	63.97%
GYRR 5 Mile Series - Race 2	5mi	4 May	36:17	62.76%
Breckland 10k	10km	2 May	45:20	62.58%
Trowse 10k	10km	24 Apr	46:51	60.56%
2010	Distance	Date	Result	WAVA
GMP 10 miler	10mi	8 Sep		0.00%
Wroxham 5K	5km	25 Aug	20:51	66.69%
Worstead Festival 5	5mi	23 Jul	34:20	65.82%
Wymondham Midsummer 10 Mile	10mi	13 Jun		0.00%
Wroxham 5k	5km	26 May	20:37	67.45%
Bespak Grand East Anglia Run	10km	2 May	42:36	66.08%
GYRR 5 Mile Series - Race 1	5mi	14 Apr	34:10	66.14%
Reading Half Marathon	13.1mi	21 Mar	1:43:27	58.89%
Norfolk Gazelles Valentine 10K	10km	14 Feb	43:08	64.75%
Reedham Ten	10mi	31 Jan	1:14:19	61.51%
2009	Distance	Date	Result	WAVA
Grim Challenge	8mi	6 Dec	1:26:23	41.92%
Larking Gowen City of Norwich Half Marathon	13.1mi	29 Nov	1:41:39	59.47%
East Coast Run	10km	25 Oct	45:34	61.29%
Marriott's Way 10k	10km	11 Oct	45:36	61.25%
Jolly Jaguars 10k	10km	4 Oct	46:31	60.04%
PSUK 10 Mile Road Race Llandudno	10mi	16 Sep	1:21:10	56.32%
Wroxham 5K	5km	26 Aug	21:37	63.87%
21st Worstead Festival 5	5mi	24 Jul	35:51	62.55%
Wroxham 5K	5km	24 Jun	21:23	64.57%
Guy Fawkes 10k	10km	5 Jun	46:07	60.56%
great yarmouth promenade 5 race 3	5mi	20 May	37:15	60.20%
Shady Oak Tough 10k	10km	13 May	54:19	51.42%
great yarmouth promenade 5 race 2	5mi	6 May	36:09	62.03%
great yarmouth promenade 5 race 1	5mi	22 Apr	37:06	60.44%
Trowse 10k	10km	12 Apr	49:03	56.94%
Jolly Jaguars 10k	10km	29 Mar	49:20	56.61%
The Valentine 10K	10km	15 Feb	53:51	51.47%

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