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Dick Spandex M50

About

Race Times

All Races

Mileage

Training

Tri-Anglia

Races
76
Miles
11200
Miles
412
Miles
28551
WAVA
71.92%
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 Conquercise Game, Norfolk Runners, parkrun, Project Joker, Sub-20 5k

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Buddies

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015
5km	17	19:38 6:19/mi	71.92	21:23 64.15	20:37 67.01	20:35 67.61	19:50 70.67	19:38 71.92	21:04 67.83
5mi	16	33:35 6:43/mi	68.87	35:51 62.55	34:10 66.14	35:22 64.39	33:40 68.16	33:35 68.87
10km	24	42:16 6:48/mi	68.16	45:34 61.29	42:36 66.08	45:02 63.00	42:16 67.66	42:18 68.16	43:49 65.80	45:45 65.01
10mi	7	1:13:34 7:21/mi	64.18	1:21:10 56.32	1:14:19 61.51	1:17:11 60.18	1:13:54 63.37	1:13:34 64.18
13.1mi	7	1:38:45 7:32/mi	63.23	1:41:39 59.47	1:43:27 58.89		1:41:27 61.04	1:38:45 63.23	1:42:01 61.72
26.2mi	2	3:43:08 8:31/mi	60.86					4:29:21 48.82		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	9	2.4	2.8	0.3	0	0	0	0	0	0	0	0	14.5
2020	138	102	136	139	154	134	105	33	0	0	0	0	941
2020	12	106	216	13	40	0	31	10	0	0	0	0	427
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

Wed 15th Jul Jul 15	Thu 16th Jul Jul 16	Fri 17th Jul Jul 17	Sat 18th Jul Jul 18	Sun 19th Jul Jul 19	Mon 20th Jul Jul 20	Tue 21st Jul Jul 21
1.3mi, 28:26 Cross-Training - General Split Summary === 1) 1m - 23:27(23:27/m) 72/97bpm 57cal 58/65rpm 2.56/4.47mph 2) 0.29m - 4:59(17:17/m) 72/79bpm 11cal 59/63rpm 3.47/4.38mph Add a comment 0.7mi, 16:28 Cross-Training - General Split Summary === 1) 0.69m - 16:28(23:55/m) 85/105bpm 67cal 59/94rpm 2.51/7.93mph Add a comment 5.6mi, 45:03 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 129/240bpm 60cal 7.13/7.91mph 2) 1m - 7:52(7:52/m) 131/151bpm 89cal 7.63/8.1mph 3) 1m - 7:52(7:52/m) 134/143bpm 94cal 7.63/7.87mph 4) 1m - 8:06(8:06/m) 139/146bpm 103cal 7.4/7.99mph 5) 1m - 8:04(8:04/m) 143/151bpm 108cal 7.43/8.27mph 6) 0.6m - 4:43(7:54/m) 147/153bpm 66cal 7.59/7.95mph Add a comment 3.2mi, 1:05:17 Cross-Training - General Split Summary === 1) 1m - 19:44(19:44/m) 101/140bpm 126cal 61/87rpm 3.04/6.99mph 2) 1m - 18:48(18:48/m) 86/103bpm 69cal 60/67rpm 3.19/4.63mph 3) 1m - 21:24(21:24/m) 83/117bpm 73cal 58/66rpm 2.81/4.57mph 4) 0.24m - 5:21(22:36/m) 77/87bpm 14cal 57/66rpm 2.66/4.07mph Add a comment	5.4mi, 44:26 Running - General Split Summary === 1) 0.96m - 8:37(9:01/m) 118/135bpm 77cal 6.65/7.7mph 2) 1m - 6:51(6:51/m) 146/157bpm 93cal 8.76/9.08mph 3) 0.01m - 9(13:13/m) 151/155bpm 2cal 4.54/8.81mph 4) 0.01m - 1:00(2:15:08/m) 114/146bpm 9cal 0.44/1.82mph 5) 0.88m - 6:00(6:51/m) 152/161bpm 88cal 8.76/10.1mph 6) 0.02m - 1:00(1:00:34/m) 132/157bpm 12cal 0.99/8.75mph 7) 0.74m - 5:00(6:45/m) 152/158bpm 73cal 8.89/9.71mph 8) 0.01m - 1:00(1:38:19/m) 136/157bpm 13cal 0.61/8.93mph 9) 0.6m - 4:00(6:42/m) 154/161bpm 58cal 8.97/10.08mph 10) 0.02m - 1:00(58:19/m) 137/161bpm 12cal 1.03/8.95mph 11) 0.45m - 3:00(6:37/m) 154/162bpm 43cal 9.08/9.29mph 12) 0.01m - 1:00(1:16:47/m) 133/160bpm 12cal 0.78/9.1mph 13) 0.32m - 2:00(6:20/m) 152/161bpm 27cal 9.48/10.81mph 14) 0.01m - 1:00(1:14:49/m) 135/160bpm 12cal 0.8/9.25mph 15) 0.16m - 1:00(6:12/m) 143/154bpm 11cal 9.67/10.21mph 16) 0.18m - 1:49(9:50/m) 138/155bpm 20cal 6.1/9.64mph Add a comment 2.1mi, 40:57 Cross-Training - General Split Summary === 1) 1m - 19:02(19:02/m) 81/110bpm 67cal 57/62rpm 3.15/4.36mph 2) 1m - 18:24(18:24/m) 78/86bpm 53cal 57/61rpm 3.26/4.55mph 3) 0.14m - 3:31(25:02/m) 75/77bpm 8cal 56/60rpm 2.4/3.97mph Add a comment	1.4mi, 49:50 Cross-Training - General Split Summary === 1) 1m - 30:15(30:15/m) 74/101bpm 78cal 53/74rpm 1.98/3.21mph 2) 0.37m - 19:35(52:29/m) 69/83bpm 36cal 55/61rpm 1.14/2.92mph Add a comment 8.4mi, 1:23:25 Running - General Split Summary === 1) 1m - 10:20(10:20/m) 118/225bpm 84cal 5.81/6.57mph 2) 1m - 9:46(9:46/m) 118/133bpm 86cal 6.14/6.55mph 3) 1m - 9:23(9:23/m) 122/129bpm 82cal 6.39/7.22mph 4) 1m - 9:14(9:14/m) 123/129bpm 79cal 6.5/7.03mph 5) 1m - 9:35(9:35/m) 117/123bpm 70cal 6.27/6.87mph 6) 1m - 10:20(10:20/m) 117/132bpm 75cal 5.8/6.97mph 7) 1m - 10:15(10:15/m) 118/127bpm 72cal 5.85/6.93mph 8) 1m - 10:12(10:12/m) 118/127bpm 70cal 5.88/6.62mph 9) 0.44m - 4:19(9:51/m) 117/121bpm 22cal 6.09/6.62mph Add a comment 2.1mi, 46:22 Cross-Training - General Split Summary === 1) 1m - 21:56(21:56/m) 75/92bpm 60cal 56/63rpm 2.74/4.47mph 2) 1m - 22:32(22:32/m) 70/80bpm 44cal 57/63rpm 2.66/4.63mph 3) 0.1m - 1:55(20:05/m) 70/73bpm 3cal 56/59rpm 2.99/4.63mph Add a comment	2mi, 55:45 Cross-Training - General Split Summary === 1) 1m - 31:46(31:46/m) 78/98bpm 101cal 52/104rpm 1.89/4.01mph 2) 0.98m - 23:59(24:27/m) 91/126bpm 107cal 51/61rpm 2.45/3.88mph Add a comment 3.2mi, 1:15:11 Cross-Training - General Split Summary === 1) 1m - 26:11(26:11/m) 75/91bpm 69cal 53/60rpm 2.29/4.19mph 2) 1m - 22:18(22:18/m) 68/76bpm 40cal 54/107rpm 2.69/3.84mph 3) 1m - 21:21(21:21/m) 78/116bpm 61cal 54/59rpm 2.81/3.95mph 4) 0.23m - 5:20(23:16/m) 84/99bpm 19cal 54/58rpm 2.58/3.44mph Add a comment	2.2mi, 52:04 Cross-Training - General Split Summary === 1) 1m - 23:08(23:08/m) 87/116bpm 98cal 55/104rpm 2.59/4.11mph 2) 1m - 24:12(24:12/m) 102/137bpm 142cal 55/118rpm 2.48/3.88mph 3) 0.17m - 4:44(27:07/m) 112/129bpm 32cal 53/78rpm 2.21/4.86mph Add a comment	2.3mi, 57:47 Cross-Training - General Split Summary === 1) 1m - 23:41(23:41/m) 72/83bpm 55cal 54/60rpm 2.53/3.34mph 2) 1m - 22:39(22:39/m) 79/102bpm 69cal 55/106rpm 2.65/5.05mph 3) 0.26m - 11:27(44:18/m) 95/110bpm 57cal 55/58rpm 1.35/3.53mph Add a comment 1.7mi, 40:28 Cross-Training - General Split Summary === 1) 1m - 23:46(23:46/m) 76/105bpm 67cal 57/68rpm 2.52/4.7mph 2) 0.68m - 16:42(24:29/m) 80/113bpm 53cal 56/63rpm 2.45/4.3mph Add a comment	0.6mi, 14:23 Cross-Training - General Split Summary === 1) 0.61m - 14:23(23:33/m) 82/102bpm 50cal 56/61rpm 2.55/4.07mph Add a comment 4mi, 36:18 Running - General Split Summary === 1) 1m - 9:35(9:35/m) 135/171bpm 117cal 6.26/6.78mph 2) 1m - 8:46(8:46/m) 163/181bpm 141cal 6.85/7.39mph 3) 1m - 8:57(8:57/m) 151/168bpm 123cal 6.71/6.91mph 4) 1m - 8:57(8:57/m) 140/152bpm 91cal 6.7/7.08mph 5) 0.01m - 3(8:15/m) 142/142bpm 7.28/6.43mph Add a comment 3.6mi, 1:18:01 Cross-Training - General Split Summary === 1) 1m - 22:38(22:38/m) 75/92bpm 61cal 58/114rpm 2.65/4.53mph 2) 1m - 20:21(20:21/m) 81/111bpm 69cal 58/63rpm 2.95/4.97mph 3) 1m - 19:55(19:55/m) 66/80bpm 33cal 58/63rpm 3.01/4.26mph 4) 0.56m - 15:07(26:57/m) 66/99bpm 28cal 61/86rpm 2.23/6.47mph Add a comment
Wed 22nd Jul Jul 22	Thu 23rd Jul Jul 23	Fri 24th Jul Jul 24	Sat 25th Jul Jul 25	Sun 26th Jul Jul 26	Mon 27th Jul Jul 27	Tue 28th Jul Jul 28
1.1mi, 27:03 Cross-Training - General Split Summary === 1) 1m - 24:37(24:37/m) 117/132bpm 206cal 58/116rpm 2.44/4.24mph 2) 0.09m - 2:26(27:01/m) 113/117bpm 15cal 56/61rpm 2.22/4.55mph Add a comment 0.9mi, 20:04 Cross-Training - General Split Summary === 1) 0.92m - 20:04(21:53/m) 89/125bpm 90cal 58/94rpm 2.74/6.85mph Add a comment 0mi, 16:50 Cross-Training - Other Split Summary === 1) 0m - 16:50(/m) 84/104bpm 65cal Add a comment 7mi, 54:58 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 97/178bpm 92cal 7.18/7.51mph 2) 1m - 7:46(7:46/m) 135/141bpm 93cal 7.72/8.08mph 3) 1m - 7:44(7:44/m) 135/141bpm 84cal 7.77/7.99mph 4) 1m - 7:40(7:40/m) 138/141bpm 90cal 7.83/8.1mph 5) 1m - 7:47(7:47/m) 139/144bpm 88cal 7.72/8.14mph 6) 1m - 7:53(7:53/m) 144/150bpm 97cal 7.61/7.99mph 7) 1m - 7:47(7:47/m) 147/150bpm 102cal 7.71/8.2mph Add a comment 2.2mi, 45:12 Cross-Training - General Split Summary === 1) 1m - 20:30(20:30/m) 97/113bpm 109cal 58/68rpm 2.93/4.51mph 2) 1m - 20:06(20:06/m) 109/131bpm 128cal 58/75rpm 2.99/4.51mph 3) 0.18m - 4:36(25:23/m) 106/109bpm 24cal 58/67rpm 2.36/3.97mph Add a comment	3mi, 26:31 Running - General Split Summary === 1) 1m - 9:06(9:06/m) 131/144bpm 103cal 6.59/7.12mph 2) 1m - 8:41(8:41/m) 138/163bpm 104cal 6.91/7.31mph 3) 1m - 8:39(8:39/m) 152/175bpm 121cal 6.94/7.47mph 4) 0.01m - 5(9:29/m) 171/172bpm 1cal 6.32/7.12mph Add a comment 0mi, 17:46 Cross-Training - Other Split Summary === 1) 0m - 17:46(/m) 90/107bpm 81cal Add a comment 2mi, 45:02 Cross-Training - General Split Summary === 1) 1m - 20:58(20:58/m) 83/95bpm 75cal 58/68rpm 2.86/4.74mph 2) 0.99m - 24:04(24:21/m) 80/116bpm 76cal 57/116rpm 2.46/8.56mph Add a comment	1.1mi, 23:49 Cross-Training - General Split Summary === 1) 1m - 21:16(21:16/m) 94/105bpm 103cal 57/66rpm 2.82/4.4mph 2) 0.11m - 2:33(23:48/m) 99/106bpm 13cal 58/61rpm 2.52/4.05mph Add a comment 7mi, 1:03:31 Running - General Split Summary === 1) 1m - 9:07(9:07/m) 118/167bpm 80cal 6.59/7.08mph 2) 1m - 8:42(8:42/m) 125/133bpm 82cal 6.9/7.33mph 3) 1m - 8:26(8:26/m) 134/140bpm 91cal 7.11/7.31mph 4) 1m - 8:41(8:41/m) 121/136bpm 63cal 6.91/8.27mph 5) 1m - 8:15(8:15/m) 131/157bpm 75cal 7.28/9.79mph 6) 1m - 9:14(9:14/m) 127/138bpm 70cal 6.5/6.82mph 7) 1m - 11:06(11:06/m) 114/127bpm 58cal 5.41/6.76mph 8) 0m - 2(59:17/m) 78/78bpm 1.02/0.06mph Add a comment 2.4mi, 59:02 Cross-Training - General Split Summary === 1) 1m - 27:21(27:21/m) 84/125bpm 100cal 56/63rpm 2.19/4.22mph 2) 1m - 23:39(23:39/m) 71/102bpm 46cal 55/69rpm 2.54/5.32mph 3) 0.42m - 8:02(19:13/m) 69/77bpm 14cal 55/58rpm 3.12/4.13mph Add a comment	2.1mi, 43:30 Cross-Training - General Split Summary === 1) 1m - 18:09(18:09/m) 83/98bpm 66cal 57/114rpm 3.3/4.84mph 2) 1m - 22:34(22:34/m) 86/116bpm 84cal 56/112rpm 2.66/4.11mph 3) 0.14m - 2:47(19:35/m) 85/91bpm 9cal 56/59rpm 3.06/4.63mph Add a comment 7mi, 55:14 Running - General Split Summary === 1) 1m - 8:30(8:30/m) 124/135bpm 83cal 7.06/7.7mph 2) 1m - 8:03(8:03/m) 135/141bpm 92cal 7.45/8.01mph 3) 1m - 7:54(7:54/m) 140/144bpm 97cal 7.59/7.78mph 4) 1m - 7:46(7:46/m) 142/146bpm 96cal 7.72/8.06mph 5) 1m - 7:49(7:49/m) 139/142bpm 91cal 7.68/7.74mph 6) 1m - 7:39(7:39/m) 142/146bpm 90cal 7.84/8.04mph 7) 1m - 7:29(7:29/m) 146/152bpm 95cal 8.02/8.81mph 8) 0.01m - 3(5:51/m) 153/153bpm 10.25/8.33mph Add a comment 1.6mi, 40:36 Cross-Training - General Split Summary === 1) 1m - 27:00(27:00/m) 91/116bpm 121cal 56/102rpm 2.22/4.26mph 2) 0.59m - 13:35(22:54/m) 92/108bpm 57cal 55/60rpm 2.62/3.59mph Add a comment	1.8mi, 36:49 Cross-Training - General Split Summary === 1) 1m - 19:55(19:55/m) 86/118bpm 79cal 57/61rpm 3.01/4.15mph 2) 0.84m - 16:54(20:09/m) 75/84bpm 39cal 57/110rpm 2.98/4.26mph Add a comment 2.5mi, 46:33 Cross-Training - General Split Summary === 1) 1m - 21:13(21:13/m) 86/110bpm 83cal 58/64rpm 2.83/4.66mph 2) 1m - 16:55(16:55/m) 98/125bpm 90cal 59/91rpm 3.55/7.41mph 3) 0.48m - 8:24(17:34/m) 111/123bpm 55cal 59/68rpm 3.42/4.57mph Add a comment	1.9mi, 45:25 Cross-Training - General Split Summary === 1) 1m - 23:48(23:48/m) 87/104bpm 97cal 52/58rpm 2.52/4.53mph 2) 0.91m - 21:37(23:46/m) 95/111bpm 103cal 53/62rpm 2.53/3.97mph Add a comment 2.3mi, 54:09 Cross-Training - General Split Summary === 1) 1m - 24:43(24:43/m) 90/109bpm 112cal 54/61rpm 2.43/4.28mph 2) 1m - 23:00(23:00/m) 78/105bpm 63cal 53/59rpm 2.61/3.74mph 3) 0.27m - 6:26(24:00/m) 67/76bpm 10cal 54/58rpm 2.5/3.32mph Add a comment	2.5mi, 1:02:14 Cross-Training - General Split Summary === 1) 1m - 28:41(28:41/m) 75/107bpm 75cal 57/62rpm 2.09/4.22mph 2) 1m - 22:44(22:44/m) 77/99bpm 59cal 57/65rpm 2.64/4.24mph 3) 0.52m - 10:49(20:57/m) 70/77bpm 20cal 57/78rpm 2.86/4.07mph Add a comment 5.7mi, 46:12 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 136/155bpm 106cal 6.85/7.41mph 2) 1m - 8:13(8:13/m) 138/148bpm 98cal 7.31/7.74mph 3) 1m - 8:30(8:30/m) 135/163bpm 90cal 7.06/7.87mph 4) 1m - 7:48(7:48/m) 134/143bpm 76cal 7.68/8.29mph 5) 1m - 7:43(7:43/m) 132/142bpm 67cal 7.78/8.12mph 6) 0.68m - 5:13(7:36/m) 138/144bpm 52cal 7.89/8.58mph Add a comment 1.9mi, 52:53 Cross-Training - General Split Summary === 1) 1m - 29:19(29:19/m) 94/116bpm 144cal 54/65rpm 2.05/4.66mph 2) 0.85m - 23:34(27:40/m) 94/122bpm 105cal 52/60rpm 2.17/3.86mph Add a comment
Wed 29th Jul Jul 29	Thu 30th Jul Jul 30	Fri 31st Jul Jul 31	Sat 1st Aug Aug 1	Sun 2nd Aug Aug 2	Mon 3rd Aug Aug 3	Tue 4th Aug Aug 4
14.2mi, 1:01:52 Cycling - General Split Summary === 1) 5m - 21:56(4:23/m) 119/139bpm 226cal 13.68/23.48mph 2) 5m - 21:36(4:19/m) 120/136bpm 215cal 13.88/21.1mph 3) 4.19m - 18:19(4:22/m) 114/135bpm 149cal 13.73/20.62mph Add a comment 3.4mi, 1:20:28 Cross-Training - General Split Summary === 1) 1m - 24:55(24:55/m) 88/119bpm 105cal 56/61rpm 2.41/4.32mph 2) 1m - 21:06(21:06/m) 84/109bpm 72cal 56/61rpm 2.84/4.88mph 3) 1m - 24:32(24:32/m) 97/117bpm 121cal 55/61rpm 2.44/3.7mph 4) 0.43m - 9:54(23:17/m) 99/112bpm 48cal 54/58rpm 2.58/3.57mph Add a comment	1.8mi, 46:19 Cross-Training - General Split Summary === 1) 1m - 23:19(23:19/m) 78/101bpm 68cal 57/64rpm 2.57/4.47mph 2) 0.83m - 23:00(27:48/m) 75/86bpm 55cal 56/81rpm 2.16/3.86mph Add a comment 4.1mi, 35:59 Running - General Split Summary === 1) 1m - 9:33(9:33/m) 114/240bpm 79cal 6.28/7.08mph 2) 1m - 8:36(8:36/m) 133/145bpm 98cal 6.97/7.56mph 3) 0.89m - 7:33(8:28/m) 123/135bpm 67cal 7.08/7.56mph 4) 1m - 8:19(8:19/m) 130/140bpm 82cal 7.21/8.14mph 5) 0.23m - 1:57(8:34/m) 134/141bpm 21cal 7/8.25mph Add a comment	4.3mi, 1:50:25 Cross-Training - General Split Summary === 1) 1m - 23:41(23:41/m) 76/101bpm 63cal 55/61rpm 2.53/3.99mph 2) 1m - 30:38(30:38/m) 68/88bpm 57cal 54/67rpm 1.96/3.78mph 3) 1m - 25:45(25:45/m) 69/81bpm 47cal 55/78rpm 2.33/4.19mph 4) 1m - 23:55(23:55/m) 74/95bpm 55cal 56/81rpm 2.51/3.9mph 5) 0.3m - 6:26(21:40/m) 67/72bpm 10cal 57/63rpm 2.77/4.22mph Add a comment	1.6mi, 53:11 Cross-Training - General Split Summary === 1) 1m - 25:55(25:55/m) 81/117bpm 89cal 56/73rpm 2.32/4.07mph 2) 0.58m - 27:16(46:48/m) 65/90bpm 44cal 56/61rpm 1.28/4.05mph Add a comment 2.7mi, 1:19:48 Cross-Training - General Split Summary === 1) 1m - 33:51(33:51/m) 86/115bpm 133cal 53/58rpm 1.77/3.76mph 2) 1m - 27:18(27:18/m) 83/102bpm 90cal 52/80rpm 2.2/4.88mph 3) 0.66m - 18:39(28:03/m) 80/97bpm 54cal 53/61rpm 2.14/3.34mph Add a comment 5mi, 40:52 Running - General Split Summary === 1) 1m - 8:42(8:42/m) 114/133bpm 74cal 6.9/7.51mph 2) 1m - 8:12(8:12/m) 136/162bpm 96cal 7.32/7.83mph 3) 1m - 8:03(8:03/m) 139/146bpm 100cal 7.45/7.64mph 4) 1m - 7:49(7:49/m) 138/149bpm 94cal 7.67/8.16mph 5) 1m - 8:03(8:03/m) 142/146bpm 103cal 7.46/8.22mph 6) 0.01m - 4(8:07/m) 139/139bpm 7.39/6.51mph Add a comment	2.9mi, 1:12:31 Cross-Training - General Split Summary === 1) 1m - 29:28(29:28/m) 83/110bpm 104cal 54/79rpm 2.04/4.68mph 2) 1m - 24:42(24:42/m) 92/112bpm 111cal 54/73rpm 2.43/4.42mph 3) 0.86m - 18:21(21:16/m) 96/108bpm 87cal 55/60rpm 2.82/4.24mph Add a comment	4.1mi, 29:48 Running - General Split Summary === 1) 1m - 7:53(7:53/m) 71/120bpm 72cal 7.61/8.06mph 2) 1m - 7:24(7:24/m) 141/149bpm 58cal 8.11/8.37mph 3) 1m - 7:10(7:10/m) 147/153bpm 56cal 8.38/8.58mph 4) 1m - 6:57(6:57/m) 154/160bpm 54cal 8.63/9.46mph 5) 0.05m - 24(7:59/m) 138/153bpm 3cal 7.51/8.64mph Add a comment 1mi, 18:30 Cross-Training - General Split Summary === 1) 0.95m - 18:30(19:27/m) 79/114bpm 57cal 57/66rpm 3.08/4.66mph Add a comment 2.5mi, 47:14 Cross-Training - General Split Summary === 1) 1m - 18:27(18:27/m) 84/108bpm 70cal 58/63rpm 3.25/4.36mph 2) 1m - 20:25(20:25/m) 102/120bpm 117cal 58/65rpm 2.94/4.55mph 3) 0.46m - 8:21(18:17/m) 104/117bpm 46cal 57/61rpm 3.28/4.3mph Add a comment	10.1mi, 24:04 Cycling - General Split Summary === 1) 5m - 12:03(2:25/m) 141/156bpm 195cal 96/111rpm 270/453W 24.9/31.81mph 2) 5m - 11:52(2:22/m) 157/164bpm 194cal 101/124rpm 273/467W 25.3/29.68mph 3) 0.06m - 10(2:42/m) 160/160bpm 101/124rpm 22.26/24.38mph Add a comment 2.2mi, 45:31 Cross-Training - General Split Summary === 1) 1m - 19:59(19:59/m) 83/111bpm 72cal 60/68rpm 3/5.01mph 2) 1m - 18:46(18:46/m) 79/99bpm 54cal 61/84rpm 3.2/6.22mph 3) 0.19m - 6:47(34:58/m) 75/84bpm 16cal 59/63rpm 1.72/4.34mph Add a comment 2.6mi, 57:19 Cross-Training - General Split Summary === 1) 1m - 22:00(22:00/m) 77/118bpm 64cal 58/69rpm 2.73/4.49mph 2) 1m - 22:22(22:22/m) 76/91bpm 57cal 58/117rpm 2.68/4.51mph 3) 0.55m - 12:56(23:30/m) 70/78bpm 24cal 58/63rpm 2.55/4.05mph Add a comment
Wed 5th Aug Aug 5	Thu 6th Aug Aug 6	Fri 7th Aug Aug 7	Sat 8th Aug Aug 8	Sun 9th Aug Aug 9	Mon 10th Aug Aug 10	Tue 11th Aug Aug 11
0.9mi, 31:55 Cross-Training - General Split Summary === 1) 0.87m - 31:55(36:54/m) 84/116bpm 120cal 57/73rpm 1.63/4.22mph Add a comment 5.1mi, 42:14 Running - General Split Summary === 1) 1m - 8:48(8:48/m) 134/240bpm 74cal 6.81/7.41mph 2) 1m - 8:29(8:29/m) 136/144bpm 105cal 7.07/7.45mph 3) 1m - 8:04(8:04/m) 137/145bpm 96cal 7.43/8.18mph 4) 1m - 8:05(8:05/m) 144/151bpm 109cal 7.42/7.56mph 5) 1m - 7:45(7:45/m) 140/144bpm 95cal 7.74/8.22mph 6) 0.14m - 1:01(7:16/m) 143/145bpm 12cal 8.25/8.18mph Add a comment 3.3mi, 1:06:56 Cross-Training - General Split Summary === 1) 1m - 19:59(19:59/m) 78/90bpm 59cal 60/68rpm 3/5.13mph 2) 1m - 22:20(22:20/m) 81/108bpm 71cal 59/122rpm 2.69/4.7mph 3) 1m - 20:13(20:13/m) 79/102bpm 59cal 59/66rpm 2.97/4.49mph 4) 0.26m - 4:24(17:10/m) 84/91bpm 15cal 60/63rpm 3.49/4.4mph Add a comment	2.5mi, 59:13 Cross-Training - General Split Summary === 1) 1m - 19:18(19:18/m) 92/124bpm 96cal 57/67rpm 3.11/4.17mph 2) 1m - 21:46(21:46/m) 82/102bpm 70cal 56/61rpm 2.76/4.09mph 3) 0.51m - 18:10(35:20/m) 85/101bpm 66cal 57/63rpm 1.7/3.78mph Add a comment 6mi, 51:55 Running - General Split Summary === 1) 1m - 9:41(9:41/m) 113/127bpm 78cal 6.19/7.41mph 2) 1m - 8:54(8:54/m) 125/131bpm 87cal 6.74/6.93mph 3) 1m - 8:44(8:44/m) 126/133bpm 83cal 6.87/7.33mph 4) 1m - 8:34(8:34/m) 128/132bpm 84cal 7/8.39mph 5) 1m - 8:02(8:02/m) 138/143bpm 94cal 7.46/7.91mph 6) 1m - 7:54(7:54/m) 139/142bpm 95cal 7.6/7.85mph 7) 0.01m - 5(9:26/m) 138/139bpm 1cal 6.36/7.72mph Add a comment 2mi, 50:04 Cross-Training - General Split Summary === 1) 1m - 23:41(23:41/m) 86/115bpm 98cal 58/68rpm 2.53/4.19mph 2) 1m - 25:35(25:35/m) 81/94bpm 80cal 57/64rpm 2.34/4.55mph 3) 0.04m - 48(18:05/m) 71/78bpm 1cal 59/61rpm 3.32/3.74mph Add a comment	2.6mi, 55:25 Cross-Training - General Split Summary === 1) 1m - 23:29(23:29/m) 78/93bpm 71cal 58/66rpm 2.55/4.36mph 2) 1m - 19:11(19:11/m) 88/114bpm 79cal 58/62rpm 3.13/4.13mph 3) 0.55m - 12:45(23:15/m) 78/94bpm 34cal 59/76rpm 2.58/4.51mph Add a comment	2.6mi, 1:03:22 Cross-Training - General Split Summary === 1) 1m - 20:59(20:59/m) 82/105bpm 76cal 55/60rpm 2.86/3.9mph 2) 1m - 23:11(23:11/m) 73/85bpm 53cal 58/63rpm 2.59/4.15mph 3) 0.56m - 19:12(34:00/m) 70/80bpm 37cal 57/61rpm 1.76/4.19mph Add a comment 7.1mi, 1:05:16 Running - General Split Summary === 1) 1m - 9:40(9:40/m) 111/128bpm 64cal 6.21/7.03mph 2) 1m - 9:09(9:09/m) 118/128bpm 77cal 6.55/7.12mph 3) 1m - 9:05(9:05/m) 121/130bpm 83cal 6.61/7.83mph 4) 1m - 9:15(9:15/m) 121/129bpm 73cal 6.49/6.8mph 5) 1m - 9:17(9:17/m) 122/133bpm 75cal 6.46/6.78mph 6) 1m - 9:04(9:04/m) 121/131bpm 66cal 6.62/6.95mph 7) 1m - 8:54(8:54/m) 122/132bpm 65cal 6.74/7.16mph 8) 0.1m - 52(8:40/m) 123/124bpm 6cal 6.92/6.89mph Add a comment 2.1mi, 51:59 Cross-Training - General Split Summary === 1) 1m - 23:22(23:22/m) 100/120bpm 137cal 56/65rpm 2.57/4.15mph 2) 1m - 25:31(25:31/m) 90/107bpm 105cal 57/63rpm 2.35/4.36mph 3) 0.14m - 3:06(22:12/m) 74/80bpm 6cal 58/61rpm 2.7/4.4mph Add a comment	1.4mi, 42:43 Cross-Training - General Split Summary === 1) 1m - 31:28(31:28/m) 82/106bpm 112cal 56/91rpm 1.91/6.41mph 2) 0.43m - 11:15(25:58/m) 85/93bpm 42cal 56/59rpm 2.31/3.65mph Add a comment	2.2mi, 49:51 Cross-Training - General Split Summary === 1) 1m - 23:05(23:05/m) 78/94bpm 69cal 58/65rpm 2.6/4.84mph 2) 1m - 21:56(21:56/m) 72/82bpm 49cal 58/117rpm 2.74/4.59mph 3) 0.24m - 4:50(20:09/m) 76/96bpm 12cal 56/63rpm 2.98/4.42mph Add a comment 6mi, 48:48 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 123/138bpm 76cal 7.41/7.93mph 2) 1m - 8:04(8:04/m) 132/140bpm 90cal 7.43/8.12mph 3) 1m - 8:10(8:10/m) 138/147bpm 100cal 7.35/7.76mph 4) 1m - 8:02(8:02/m) 139/147bpm 100cal 7.47/7.74mph 5) 1m - 8:07(8:07/m) 136/144bpm 90cal 7.4/7.91mph 6) 1m - 8:14(8:14/m) 140/147bpm 97cal 7.29/8.35mph 7) 0.01m - 5(8:14/m) 147/147bpm 1cal 7.28/7.47mph Add a comment 2.6mi, 1:06:20 Cross-Training - General Split Summary === 1) 1m - 23:18(23:18/m) 84/115bpm 90cal 58/81rpm 2.57/4.3mph 2) 1m - 27:49(27:49/m) 72/98bpm 64cal 58/65rpm 2.16/4.15mph 3) 0.6m - 15:14(25:23/m) 72/86bpm 32cal 58/63rpm 2.36/4.93mph Add a comment	3.1mi, 57:35 Cross-Training - General Split Summary === 1) 1m - 18:27(18:27/m) 79/93bpm 58cal 58/66rpm 3.25/4.4mph 2) 1m - 19:40(19:40/m) 74/81bpm 46cal 58/64rpm 3.05/4.68mph 3) 1m - 17:35(17:35/m) 70/76bpm 33cal 59/64rpm 3.41/4.32mph 4) 0.11m - 1:54(17:04/m) 69/73bpm 3cal 59/61rpm 3.52/4.22mph Add a comment 0mi, 13:27 Cross-Training - Other Split Summary === 1) 0m - 13:27(/m) 79/107bpm 45cal 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	61.72%
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	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	71.92%
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	70.25%
Great Yarmouth 5 Mile series Race 1	5mi	24 Apr	33:37	68.80%
Norwich Parkrun	5km	20 Apr	20:21	69.39%
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	67.34%
Norwich parkrun	5km	13 Oct	20:29	68.43%
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	70.67%
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	67.66%
Valentines day 10K - RCGP 2	10km	12 Feb	43:33	65.15%
Norwich Parkrun	5km	14 Jan	21:12	65.64%
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	67.61%
Reepham Summer 10k	10km	21 Aug	45:02	63.00%
Norwich Parkrun	5km	13 Aug	21:19	65.28%
Worstead Festival 5	5mi	29 Jul	35:22	64.39%
Norwich Parkrun	5km	4 Jun	20:57	66.42%
Broadland 5K Series - Race 1	5km	25 May	21:00	66.27%
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	66.26%
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	67.01%
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	63.46%
21st Worstead Festival 5	5mi	24 Jul	35:51	62.55%
Wroxham 5K	5km	24 Jun	21:23	64.15%
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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