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KinkyS F40

About

Race Times

All Races

Mileage

Training

Blog

Todmorden Harriers & AC

Races
915
Miles
37876
Miles
159
Miles
1044
WAVA
78.46%
100m
16
400m
1:19
800m
2:57
Mile
5:48
5k
19:14
5M
33:47
10k
40:05
10M
1:10:28
Half
1:31:57
20M
2:25:12
Mara
3:01:51
2Mara
8:12:00
100k
8:38:11
100M
26:26:43

About Me

Lycra-loving, small and addicted to running, the further the better. Just don't ask about the name ;-)

Current Status

It's taper time :-)

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	153	167	184	155	151	159	231	268	165	0	0	0	1633
2019	151	189	227	191	193	251	217	165	175	191	162	134	2246
2018	261	220	149	233	214	255	282	121	152	148	138	86	2260
2017	327	309	266	226	282	242	300	101	216	222	159	117	2766
2016	0	0	0	0	0	0	0	6	0	0	0	0	6
2016	305	285	285	251	207	278	268	225	231	220	239	217	3011
2015	0	0	0	0	2.8	0	0	5.7	0	0	0	0	8.4
2015	285	250	319	231	265	307	261	130	234	238	264	250	3035
2015	0	0	0	0	0	0	0	3	0	0	0	0	3
2014	0	0	0	0	0	0	0	10	0	0	0	0	10
2014	262	261	316	242	284	278	226	160	241	249	257	227	3002
2013	0	0	7.5	0	0.3	3.2	0	0	0	8.7	0	0	19.7
2013	184	209	203	192	232	245	197	203	202	182	222	266	2536
2013	14	22	63	22	0	0	0	0	0	0	0	0	120
2012	0	0	0	0	0	0	11.9	2.8	11.1	12.4	17.1	10.9	66.2
2012	205	231	214	225	227	239	124	112	186	140	119	134	2155
2012	0	0	0	0	0	0	0	0	0	31	66	53	149
2011	0	0	0	0	0	0	10	0	0	0	0	0	10
2011	236	237	260	200	235	204	152	127	187	186	136	143	2303
2010	1.4	0	0	0	0	0	0	0	0	0	0	0	1.4
2010	274	264	264	252	270	208	201	252	205	215	208	152	2765
2009	1.9	1.1	1.7	1.7	0.6	3.2	1.9	4	1.8	4.1	4.4	4.2	30.6
2009	262	167	230	162	203	200	200	234	164	180	194	217	2413
2009	130	47	102	51	6	89	38	80	57	89	51	33	773
2008	0	0	0	1.8	1.7	0.2	1.3	1.2	0	0.7	0	0.2	7
2008	204	205	208	158	187	195	203	206	168	160	192	183	2270
2007	205	204	238	169	200	132	228	223	149	141	174	216	2279
2006	173	165	205	139	65	83	80	61	154	148	170	100	1543
2005	142	168	174	144	153	126	171	173	30	137	151	90	1659

Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2
0mi, 34:38 Cross-Training - Yoga Yoga For Athletic Recovery 34:38 Clive Fogelman Add a comment 5.6mi, 1:40:53 Running - Speed Walk Split Summary === 1) 1m - 18:01(18:01/m) 79cal 3.33/4.87mph 2) 1m - 18:15(18:15/m) 83cal 3.29/5.42mph 3) 1m - 18:02(18:02/m) 81cal 3.33/4.2mph 4) 1m - 18:14(18:14/m) 82cal 3.29/4.18mph 5) 1m - 18:05(18:05/m) 81cal 3.32/8.56mph 6) 0.55m - 10:17(18:47/m) 45cal 3.19/5.38mph Add a comment 5.5mi, 57:00 Running - General Split Summary === 1) 1m - 11:00(11:00/m) 116cal 5.45/7.79mph 2) 1m - 10:40(10:40/m) 121cal 5.63/7.76mph 3) 1m - 10:18(10:18/m) 120cal 5.83/7.27mph 4) 1m - 10:17(10:17/m) 118cal 5.83/7.19mph 5) 1m - 9:55(9:55/m) 120cal 6.05/8.27mph 6) 0.49m - 4:49(9:48/m) 59cal 6.13/7.37mph Add a comment	0mi, 37:40 Cross-Training - Yoga Deep Tissue Stretch 37:40 Andrea Kwiatkowsk Add a comment 6mi, 1:43:02 Running - Speed Walk Split Summary === 1) 1m - 16:53(16:53/m) 80cal 3.55/5.35mph 2) 1m - 16:37(16:37/m) 80cal 3.61/5.14mph 3) 1m - 17:35(17:35/m) 81cal 3.41/4.58mph 4) 1m - 16:48(16:48/m) 79cal 3.57/4.68mph 5) 1m - 17:41(17:41/m) 83cal 3.39/4.75mph 6) 1m - 17:25(17:25/m) 81cal 3.44/4.8mph 7) 0m - 2(18:02/m) 3.33/2.21mph Add a comment 5.5mi, 56:41 Running - General Split Summary === 1) 1m - 10:54(10:54/m) 117cal 5.5/7.91mph 2) 1m - 10:31(10:31/m) 120cal 5.7/7.95mph 3) 1m - 10:12(10:12/m) 118cal 5.89/7.46mph 4) 1m - 10:07(10:07/m) 115cal 5.93/7.09mph 5) 1m - 9:49(9:49/m) 119cal 6.11/7.74mph 6) 0.52m - 5:07(9:50/m) 61cal 6.1/7.31mph Add a comment	0mi, 12:27 Cross-Training - Pilates Pilates: For Neck and Shoulders 12:27 Antonia Ptohides Add a comment 5mi, 1:31:22 Running - Speed Walk Split Summary === 1) 1m - 18:19(18:19/m) 84cal 3.28/6.24mph 2) 1m - 18:27(18:27/m) 82cal 3.25/4.81mph 3) 1m - 18:22(18:22/m) 82cal 3.27/4.08mph 4) 1m - 18:16(18:16/m) 83cal 3.29/6.11mph 5) 1m - 17:41(17:41/m) 81cal 3.39/4.41mph 6) 0.02m - 18(15:20/m) 1cal 3.91/4.22mph Add a comment	0mi, 37:40 Cross-Training - Yoga Deep Tissue Stretch 37:40 Andrea Kwiatkowsk Add a comment 11mi, 2:30:29 Running - Medium Long Run Split Summary === 1) 1m - 11:05(11:05/m) 113cal 5.41/6.54mph 2) 1m - 10:26(10:26/m) 118cal 5.75/8.44mph 3) 1m - 18:38(18:38/m) 93cal 3.22/8.46mph 4) 1m - 13:27(13:27/m) 103cal 4.46/6.6mph 5) 1m - 10:04(10:04/m) 121cal 5.95/7.88mph 6) 1m - 10:50(10:50/m) 120cal 5.54/6.59mph 7) 1m - 13:01(13:01/m) 110cal 4.61/5.83mph 8) 1m - 12:11(12:11/m) 111cal 4.93/6.21mph 9) 1m - 12:18(12:18/m) 115cal 4.88/6.25mph 10) 1m - 18:49(18:49/m) 82cal 3.19/4.02mph 11) 0.95m - 19:39(20:41/m) 80cal 2.9/5.33mph Add a comment	5.5mi, 1:36:11 Running - Speed Walk Split Summary === 1) 1m - 18:22(18:22/m) 83cal 3.27/6.92mph 2) 1m - 17:40(17:40/m) 82cal 3.4/4.66mph 3) 1m - 17:08(17:08/m) 80cal 3.5/4.51mph 4) 1m - 17:09(17:09/m) 80cal 3.5/4.52mph 5) 1m - 17:39(17:39/m) 82cal 3.4/5.78mph 6) 0.47m - 8:13(17:36/m) 37cal 3.41/9.9mph Add a comment 0mi, 32:01 Cross-Training - Yoga Your Yin 5 A Day 32:01 Andrea Kwiatkowsk Add a comment 5.5mi, 1:34:00 Running - Speed Walk Split Summary === 1) 1m - 17:35(17:35/m) 81cal 3.41/5.11mph 2) 1m - 16:52(16:52/m) 80cal 3.56/5.63mph 3) 1m - 17:11(17:11/m) 82cal 3.49/4.37mph 4) 1m - 17:20(17:19/m) 81cal 3.46/4.61mph 5) 1m - 17:28(17:28/m) 82cal 3.43/4.84mph 6) 0.45m - 7:34(16:59/m) 37cal 3.53/11.35mph Add a comment	0mi, 32:01 Cross-Training - Yoga Your Yin 5 A Day 32:01 Andrea Kwiatkowsk Add a comment	0mi, 35:19 Cross-Training - Yoga Rest and Digest 35:19 Andrea Kwiatkowsk Add a comment 5.5mi, 1:38:56 Running - Speed Walk Split Summary === 1) 1m - 17:44(17:44/m) 81cal 3.38/5.41mph 2) 1m - 17:21(17:21/m) 81cal 3.46/5.49mph 3) 1m - 17:49(17:49/m) 83cal 3.37/5.36mph 4) 1m - 17:23(17:23/m) 82cal 3.45/5.44mph 5) 1m - 18:03(18:03/m) 84cal 3.32/6.09mph 6) 0.52m - 10:36(20:24/m) 44cal 2.94/5.27mph Add a comment
Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9
0mi, 35:19 Cross-Training - Yoga Rest and Digest 35:19 Andrea Kwiatkowsk Add a comment 2.6mi, 42:09 Running - Speed Walk Split Summary === 1) 1m - 16:13(16:13/m) 79cal 3.7/4.78mph 2) 1m - 16:31(16:31/m) 79cal 3.63/5.4mph 3) 0.56m - 9:26(16:52/m) 45cal 3.56/5.52mph Add a comment 3mi, 31:24 Running - Easy Split Summary === 1) 1m - 10:45(10:45/m) 115cal 5.58/6.96mph 2) 1m - 10:17(10:17/m) 120cal 5.83/7.52mph 3) 1m - 10:19(10:19/m) 119cal 5.81/7.93mph 4) 0m - 3(9:53/m) 6.07/5.8mph Add a comment 5.6mi, 56:50 Running - General Split Summary === 1) 1m - 10:37(10:37/m) 116cal 5.65/7.14mph 2) 1m - 10:38(10:38/m) 117cal 5.64/7.23mph 3) 1m - 10:03(10:03/m) 118cal 5.97/7.4mph 4) 1m - 10:02(10:02/m) 119cal 5.98/6.8mph 5) 1m - 9:54(9:54/m) 119cal 6.06/7.19mph 6) 0.57m - 5:36(9:50/m) 67cal 6.11/7.44mph Add a comment	0mi, 14:14 Cross-Training - Pilates Pilates Series (1) 14:14 Sally Parkes Add a comment 5.6mi, 53:48 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 118cal 6.11/11.38mph 2) 1m - 9:35(9:35/m) 120cal 6.26/10.08mph 3) 1m - 9:47(9:47/m) 119cal 6.13/7.31mph 4) 1m - 9:43(9:43/m) 118cal 6.18/8.51mph 5) 1m - 9:31(9:31/m) 118cal 6.31/8.33mph 6) 0.56m - 5:24(9:34/m) 67cal 6.27/7.2mph Add a comment	0mi, 23:10 Cross-Training - Yoga Nourishing Yin 23:10 Andrea Kwiatkowsk Add a comment 9.1mi, 1:41:14 Running - Race Split Summary === 1) 1m - 10:49(10:49/m) 112cal 5.55/7.92mph 2) 1m - 13:18(13:18/m) 101cal 4.51/8.29mph 3) 1m - 11:28(11:28/m) 103cal 5.23/8.56mph 4) 1m - 13:18(13:18/m) 107cal 4.51/7.65mph 5) 1m - 15:14(15:14/m) 95cal 3.94/7.19mph 6) 1m - 10:08(10:08/m) 113cal 5.92/7.63mph 7) 1m - 9:15(9:15/m) 117cal 6.48/7.89mph 8) 1m - 8:33(8:33/m) 118cal 7.02/8.66mph 9) 1m - 8:43(8:43/m) 117cal 6.88/9.42mph 10) 0.06m - 27(7:01/m) 7cal 8.55/8.99mph Add a comment	0mi, 4:07 Cross-Training - Pilates Pilates: Quick Spine Release 04:07 Antonia Ptohide Add a comment 5.1mi, 1:22:42 Running - Trail Run Split Summary === 1) 1m - 19:28(19:28/m) 82cal 3.08/4.51mph 2) 1m - 15:44(15:44/m) 93cal 3.82/6.14mph 3) 1m - 13:21(13:21/m) 100cal 4.49/6.1mph 4) 1m - 15:03(15:03/m) 95cal 3.99/6.07mph 5) 1m - 17:38(17:38/m) 81cal 3.4/4.01mph 6) 0.07m - 1:29(20:50/m) 6cal 2.88/3.83mph Add a comment	0mi, 17:09 Cross-Training - Yoga Evening Calm Yoga 17:09 Adam Hocke Add a comment 3.4mi, 1:01:31 Running - Speed Walk Split Summary === 1) 1m - 17:29(17:29/m) 81cal 3.43/5.89mph 2) 1m - 18:28(18:28/m) 82cal 3.25/3.96mph 3) 1m - 17:51(17:51/m) 82cal 3.36/4.39mph 4) 0.43m - 7:43(17:59/m) 35cal 3.34/4.07mph Add a comment	0mi, 42:40 Cross-Training - Yoga Self Care Flow 42:40 Adam Hocke Add a comment 5.5mi, 55:46 Running - General Split Summary === 1) 1m - 10:27(10:27/m) 120cal 5.74/7.57mph 2) 1m - 9:53(9:53/m) 120cal 6.07/7.76mph 3) 1m - 10:04(10:04/m) 121cal 5.96/10.45mph 4) 1m - 9:57(9:57/m) 118cal 6.03/7.23mph 5) 1m - 9:54(9:54/m) 118cal 6.06/8.02mph 6) 0.53m - 5:30(10:24/m) 62cal 5.77/7.37mph Add a comment	0mi, 15:00 Cross-Training - Core 37 core 1 Add a comment 0mi, 15:00 Cross-Training - Kettlebells 50KB 1 8kg Add a comment 5.5mi, 54:00 Running - General Split Summary === 1) 1m - 10:02(10:02/m) 116cal 5.98/8.77mph 2) 1m - 9:38(9:38/m) 118cal 6.23/7.56mph 3) 1m - 9:41(9:41/m) 117cal 6.19/7.76mph 4) 1m - 9:44(9:44/m) 118cal 6.17/8.14mph 5) 1m - 9:50(9:50/m) 117cal 6.1/7.56mph 6) 0.49m - 5:05(10:20/m) 58cal 5.81/7.41mph Add a comment
Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16
0mi, 31:45 Cross-Training - Yoga A Restful End to the Day 31:45 Andrea Kwiatkowski Add a comment 6.3mi, 1:33:42 Running - Trail Run Split Summary === 1) 1m - 18:25(18:25/m) 85cal 3.26/5.79mph 2) 1m - 15:54(15:54/m) 95cal 3.77/5.85mph 3) 1m - 14:15(14:15/m) 93cal 4.21/5.99mph 4) 1m - 11:47(11:47/m) 110cal 5.1/6.7mph 5) 1m - 18:13(18:13/m) 91cal 3.29/6.32mph 6) 1m - 11:43(11:43/m) 114cal 5.12/6.6mph 7) 0.31m - 3:25(11:05/m) 36cal 5.41/6.35mph Add a comment 5.5mi, 55:08 Running - General Split Summary === 1) 1m - 10:44(10:44/m) 117cal 5.59/7.86mph 2) 1m - 10:27(10:27/m) 119cal 5.75/7.31mph 3) 1m - 9:53(9:53/m) 118cal 6.07/7.5mph 4) 1m - 9:49(9:49/m) 119cal 6.11/7.56mph 5) 1m - 9:26(9:26/m) 118cal 6.36/7.35mph 6) 0.5m - 4:49(9:40/m) 59cal 6.21/7.52mph Add a comment	0mi, 38:05 Cross-Training - Pilates Pilates for Lower Back Pain 38:05 Antonia Ptohides Add a comment 5.4mi, 1:33:41 Running - Speed Walk Split Summary === 1) 1m - 17:35(17:35/m) 82cal 3.41/5.68mph 2) 1m - 17:40(17:40/m) 81cal 3.4/4.29mph 3) 1m - 17:15(17:15/m) 81cal 3.48/4.25mph 4) 1m - 17:43(17:43/m) 82cal 3.39/5mph 5) 1m - 17:09(17:09/m) 83cal 3.5/11.23mph 6) 0.37m - 6:20(17:16/m) 30cal 3.48/5.91mph Add a comment 5.5mi, 55:39 Running - General Split Summary === 1) 1m - 10:37(10:37/m) 117cal 5.65/7.53mph 2) 1m - 10:14(10:14/m) 120cal 5.86/7.68mph 3) 1m - 9:57(9:57/m) 119cal 6.03/6.97mph 4) 1m - 10:07(10:07/m) 117cal 5.93/7.44mph 5) 1m - 9:38(9:38/m) 120cal 6.23/7.58mph 6) 0.53m - 5:06(9:37/m) 62cal 6.24/7.43mph Add a comment	0mi, 12:10 Cross-Training - Yoga Add a comment 5.3mi, 1:37:25 Running - Speed Walk Split Summary === 1) 1m - 19:18(19:18/m) 83cal 3.11/5.45mph 2) 1m - 18:11(18:11/m) 82cal 3.3/4.34mph 3) 1m - 18:04(18:04/m) 82cal 3.32/4.85mph 4) 1m - 18:18(18:18/m) 81cal 3.28/4.12mph 5) 1m - 17:39(17:39/m) 84cal 3.4/7.18mph 6) 0.33m - 5:56(17:54/m) 27cal 3.35/4.46mph Add a comment 5.6mi, 1:35:34 Running - Speed Walk Split Summary === 1) 1m - 17:42(17:42/m) 81cal 3.39/4.68mph 2) 1m - 17:22(17:22/m) 81cal 3.45/5.33mph 3) 1m - 16:41(16:41/m) 79cal 3.6/4.91mph 4) 1m - 17:24(17:24/m) 80cal 3.45/4.45mph 5) 1m - 16:47(16:47/m) 80cal 3.57/5.19mph 6) 0.59m - 9:38(16:21/m) 48cal 3.67/5.74mph Add a comment	0.4mi, 33:19 Running - Speed Walk Split Summary === 1) 0.38m - 33:19(1:28:24/m) 52cal 0.68/2.27mph Add a comment 2.1mi, 1:19:54 Running - Speed Walk Split Summary === 1) 1m - 34:32(34:32/m) 103cal 1.74/2.98mph 2) 1m - 41:13(41:13/m) 104cal 1.46/3.21mph 3) 0.13m - 4:09(30:58/m) 12cal 1.94/2.69mph Add a comment 10.3mi, 1:52:11 Running - Medium Long Run Split Summary === 1) 1m - 10:23(10:23/m) 116cal 5.78/7.43mph 2) 1m - 10:08(10:08/m) 119cal 5.92/7.15mph 3) 1m - 9:44(9:44/m) 119cal 6.17/7.65mph 4) 1m - 14:18(14:18/m) 91cal 4.19/7.6mph 5) 1m - 14:15(14:15/m) 96cal 4.21/7.08mph 6) 1m - 9:36(9:36/m) 118cal 6.25/7.76mph 7) 1m - 9:26(9:26/m) 119cal 6.36/7.4mph 8) 1m - 9:40(9:40/m) 117cal 6.21/6.92mph 9) 1m - 10:37(10:37/m) 119cal 5.65/6.78mph 10) 1m - 11:04(11:04/m) 110cal 5.42/7.53mph 11) 0.34m - 2:59(8:45/m) 40cal 6.85/8.54mph Add a comment	0mi, 11:26 Cross-Training - Yoga Begin (again) 7: Day of Rest 11:26 Adam Hocke Add a comment	0mi, 15:00 Cross-Training - Core Core 2 Add a comment 0mi, 15:00 Cross-Training - Kettlebells 50kb 2 8kg Add a comment 0mi, Cross-Training - Yoga Begin (again) 7: Day of Rest 11:26 Adam Hocke Add a comment 8.4mi, 1:48:08 Running - Medium Long Run Split Summary === 1) 1m - 10:20(10:20/m) 132/145bpm 109cal 2) 1m - 13:39(13:39/m) 146/156bpm 159cal 3) 1m - 13:33(13:33/m) 150/156bpm 156cal 4) 1m - 15:35(15:35/m) 150/158bpm 168cal 5) 1m - 14:54(14:54/m) 142/152bpm 115cal 6) 1m - 11:39(11:39/m) 143/148bpm 103cal 7) 1m - 12:03(12:03/m) 139/145bpm 95cal 8) 1m - 12:48(12:48/m) 130/138bpm 88cal 9) 0.36m - 3:36(10:05/m) 125/131bpm 27cal Add a comment 5.5mi, 53:43 Running - General Split Summary === 1) 1m - 10:08(10:08/m) 137/148bpm 115cal 2) 1m - 10:03(10:03/m) 145/150bpm 120cal 3) 1m - 9:45(9:45/m) 147/152bpm 116cal 4) 1m - 9:55(9:55/m) 145/151bpm 110cal 5) 1m - 9:26(9:26/m) 147/156bpm 106cal 6) 0.46m - 4:26(9:35/m) 148/155bpm 50cal Add a comment	1.7mi, Running - Speed Walk Add a comment 0mi, 32:01 Cross-Training - Yoga Your Yin 5 A Day 32:01 Andrea Kwiatkowsk Add a comment 5.5mi, 1:27:11 Running - Speed Walk Split Summary === 1) 1m - 16:02(16:02/m) 92/121bpm 98cal 67/72rpm 2) 1m - 15:39(15:39/m) 106/113bpm 95cal 66/71rpm 3) 1m - 16:00(16:00/m) 107/117bpm 96cal 65/68rpm 4) 1m - 15:48(15:48/m) 108/119bpm 95cal 65/68rpm 5) 1m - 15:57(15:57/m) 108/121bpm 96cal 65/69rpm 6) 0.47m - 7:45(16:20/m) 108/119bpm 49cal 63/67rpm Add a comment 5.4mi, 55:15 Running - General Split Summary === 1) 1m - 10:56(10:56/m) 132/144bpm 111cal 2) 1m - 10:17(10:17/m) 140/145bpm 113cal 3) 1m - 9:53(9:53/m) 143/148bpm 110cal 4) 1m - 10:09(10:09/m) 140/146bpm 102cal 5) 1m - 9:50(9:50/m) 140/150bpm 95cal 6) 0.44m - 4:10(9:35/m) 141/146bpm 39cal Add a comment
Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21	Tue 22nd Sep Sep 22	Wed 23rd Sep Sep 23
0mi, 38:05 Cross-Training - Pilates Pilates for Lower Back Pain 38:05 Antonia Ptohides Add a comment 3mi, 59:48 Running - Speed Walk Split Summary === 1) 1m - 18:01(18:01/m) 123/147bpm 137cal 59/68rpm 2) 1m - 22:19(22:19/m) 101/125bpm 125cal 52/62rpm 3) 1m - 19:28(19:27/m) 101/109bpm 84cal 59/64rpm Add a comment 3mi, 31:02 Running - Easy Split Summary === 1) 1m - 10:22(10:22/m) 141/159bpm 118cal 2) 1m - 10:05(10:05/m) 148/153bpm 119cal 3) 1m - 10:30(10:30/m) 150/162bpm 123cal 4) 0.01m - 4(7:34/m) 160/160bpm Add a comment 5.5mi, 1:00:00 Running - General Split Summary === 1) 1m - 11:28(11:28/m) 130/140bpm 107cal 2) 1m - 11:04(11:04/m) 138/146bpm 115cal 3) 1m - 10:57(10:57/m) 137/145bpm 108cal 4) 1m - 10:58(10:58/m) 138/148bpm 104cal 5) 1m - 10:43(10:43/m) 139/145bpm 100cal 6) 0.46m - 4:49(10:31/m) 137/143bpm 40cal Add a comment	0mi, 45:04 Cross-Training - Yoga Slow Flow for Patience 45:04 Adam Hocke Add a comment 5.8mi, 1:54:19 Running - Speed Walk Split Summary === 1) 1m - 25:24(25:24/m) 93/111bpm 114cal 42/66rpm 2) 1m - 18:15(18:15/m) 103/111bpm 95cal 60/66rpm 3) 1m - 17:35(17:35/m) 104/114bpm 96cal 61/66rpm 4) 1m - 17:32(17:32/m) 102/110bpm 97cal 61/65rpm 5) 1m - 22:04(22:04/m) 100/114bpm 112cal 48/105rpm 6) 0.76m - 13:28(17:49/m) 105/116bpm 76cal 60/63rpm Add a comment	24.4mi, 6:51:36 Running - General Split Summary === 1) 1m - 19:29(19:29/m) 129/154bpm 169cal 2) 1m - 20:50(20:50/m) 130/159bpm 163cal 3) 1m - 15:58(15:58/m) 141/165bpm 144cal 4) 1m - 12:05(12:05/m) 151/162bpm 133cal 5) 1m - 13:16(13:16/m) 145/165bpm 117cal 6) 1m - 17:12(17:12/m) 132/149bpm 125cal 7) 1m - 23:24(23:24/m) 142/168bpm 205cal 8) 1m - 15:10(15:10/m) 156/179bpm 163cal 9) 1m - 12:38(12:38/m) 143/160bpm 101cal 10) 1m - 12:58(12:58/m) 133/143bpm 79cal 11) 1m - 12:46(12:46/m) 131/157bpm 90cal 12) 1m - 19:58(19:58/m) 127/143bpm 129cal 13) 1m - 17:16(17:16/m) 129/159bpm 119cal 14) 1m - 15:50(15:50/m) 131/153bpm 111cal 15) 1m - 21:25(21:25/m) 108/140bpm 122cal 16) 1m - 18:04(18:04/m) 131/148bpm 142cal 17) 1m - 17:51(17:51/m) 139/167bpm 146cal 18) 1m - 14:55(14:55/m) 126/143bpm 101cal 19) 1m - 19:30(19:30/m) 111/136bpm 115cal 20) 1m - 17:28(17:28/m) 114/136bpm 102cal 21) 1m - 13:57(13:57/m) 125/141bpm 96cal 22) 1m - 19:46(19:46/m) 132/151bpm 155cal 23) 1m - 19:25(19:25/m) 124/145bpm 118cal 24) 1m - 14:15(14:15/m) 122/137bpm 86cal 25) 0.4m - 6:10(15:21/m) 113/129bpm 36cal Add a comment	0mi, 27:20 Cross-Training - Yoga Add a comment 3.1mi, 54:45 Cross-Training - Walking Split Summary === 1) 1m - 17:54(17:54/m) 98/106bpm 101cal 59/71rpm 2) 1m - 17:54(17:54/m) 102/112bpm 98cal 60/71rpm 3) 1m - 17:17(17:17/m) 100/110bpm 93cal 61/70rpm 4) 0.09m - 1:40(18:07/m) 100/107bpm 9cal 60/68rpm Add a comment	0mi, 25:28 Cross-Training - Yoga Add a comment	4.7mi, 1:32:10 Cross-Training - Walking Split Summary === 1) 1m - 18:28(18:28/m) 93/109bpm 100cal 58/74rpm 2) 1m - 19:47(19:47/m) 110/128bpm 118cal 56/71rpm 3) 1m - 21:36(21:36/m) 115/133bpm 141cal 51/71rpm 4) 1m - 19:58(19:58/m) 99/109bpm 88cal 58/67rpm 5) 0.68m - 12:21(18:08/m) 92/98bpm 56cal 60/66rpm Add a comment 0mi, 15:04 Cross-Training - Other Add a comment 0mi, 15:00 Cross-Training - Other Add a comment	-

Dist	Races	PB	WB	1996	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
100m	1	16 4:17/mi	65.56									16 65.56
400m	2	1:19 5:18/mi	61.37									1:19 60.25			1:20 61.37
800m	1	2:57 5:56/mi	64.00									2:57 64.00
1mi	5	5:48 5:48/mi	73.21									6:11 68.01			5:48 73.21
1.8mi	1	13:00 7:13/mi	62.07		13:00 62.07
4.3km	1	17:25 6:36/mi	73.65																	17:25 73.65
2.7mi	1	16:38 6:10/mi	78.34														16:38 78.34
5km	435	19:14 6:11/mi	78.46							21:20 69.22	21:12 69.65	20:43 71.29	20:07 73.48	21:31 68.79	20:17 73.10	19:47 75.13	19:37 76.44	20:16 74.29	19:26 77.83	19:14 78.46	21:21 71.05	21:54 69.67	21:43 70.71
6km	1	37:38 10:06/mi	47.13										37:38 47.13
5mi	22	33:47 6:45/mi	71.57					36:32 66.17		34:45 69.56	33:47 71.57	34:30 70.08		35:08 68.97	35:53 67.67		34:49 70.49	35:12 70.01	35:25 69.90			37:23 66.94
5.3mi	1	41:30 7:50/mi	61.74							41:30 61.74
9km	2	1:04:40 11:34/mi	42.62															1:04:40 42.62	1:12:39 37.89
5.8mi	1	41:53 7:13/mi	67.91											41:53 67.91
6mi	3	41:32 6:55/mi	70.60								42:42 68.59	41:40 70.31	41:32 70.60
10km	41	40:05 6:27/mi	76.67		50:30 60.07	50:28 60.11	45:28 66.72	45:40 66.42	45:30 66.67	43:44 69.36	42:58 70.61	42:55 70.76	44:21 68.57	45:44 66.63	43:39 69.98	42:05 72.59	40:05 76.67	42:00 73.81	45:22 68.45		49:44 63.19	43:55 72.06	49:21 64.13
10.4km	1	45:31 7:03/mi	70.83															45:31 70.83
6.5mi	1	1:11:34 11:01/mi	45.94																			1:11:34 45.94
10.8km	1	1:02:28 9:19/mi	52.44								1:02:28 52.44
7mi	1	54:27 7:47/mi	63.05			54:27 63.05
12km	6	53:26 7:10/mi	68.51				58:19 62.70			1:34:00 38.90	1:41:51 35.90	57:08 64.02	53:26 68.51	55:00 66.65
14km	11	1:21:42 9:24/mi	52.59							1:29:15 48.02	1:51:53 38.32	1:25:29 50.19	1:21:42 52.59		1:36:18 44.81	1:33:37 46.24	1:30:07 48.21			1:35:29 46.16	2:24:04 30.77	2:13:54 33.33
15km	33	1:08:04 7:18/mi	67.53							1:34:55 48.38	1:36:50 47.43	1:08:04 67.53	1:23:58 54.82	1:39:05 46.55	1:26:54 53.21	1:21:12 57.11	1:27:31 53.18	1:19:58 58.77	1:56:21 40.58	1:26:40 54.48	2:17:54 34.45	1:33:34 51.11
10mi	8	1:10:28 7:03/mi	70.34			1:21:29 60.56			1:18:55 62.53	1:14:40 66.09		1:14:07 66.66		1:10:28 70.34	1:10:45 70.24								1:13:54 70.05
17km	16	1:31:40 8:41/mi	57.44										1:37:57 53.35		1:39:58 52.51	1:31:40 57.44	1:42:59 51.31	1:32:57 57.44	2:05:32 42.73	1:40:01 53.60	1:50:32 48.79	1:45:32 51.44
18km	8	1:34:39 8:28/mi	59.73											1:44:53 52.86	1:42:10 54.40	1:38:53 56.38		1:34:39 59.73	2:08:42 44.13	1:42:07 55.59	2:01:00 47.19
12mi	1	1:31:36 7:38/mi	65.01					1:31:36 65.01
13.1mi	32	1:31:57 7:01/mi	72.97				1:43:09 63.21	1:41:31 64.23	1:36:13 67.76	1:33:31 69.72	1:37:21 66.99	1:34:33 69.03	1:37:26 67.09		1:36:16 68.20	1:32:46 70.99	1:31:57 71.88	1:41:18 66.11	1:32:12 72.97				1:45:37 64.76
14mi	5	2:10:21 9:19/mi	53.99											2:23:43 48.70	2:24:08 48.68	2:10:21 53.99	2:18:22 51.05
24km	1	2:37:26 10:33/mi	47.16								2:37:26 47.16
15mi	4	1:55:37 7:42/mi	64.64							2:02:56 60.73		1:55:37 64.64					2:05:39 60.23
16.3mi	1	2:24:23 8:51/mi	58.79															2:24:23 58.79
16.8mi	4	2:13:57 7:58/mi	64.95													2:18:25 61.90	2:13:57 64.95
30km	10	2:12:52 7:08/mi	72.98						2:32:23 61.91	2:29:07 63.26	2:43:57 57.54	2:21:48 66.54	2:21:13 66.87	2:23:30 65.90			2:14:10 71.06	2:12:52 72.98	2:16:27 71.46	2:15:27 71.34
19.7mi	2	2:36:28 7:57/mi	63.63								2:46:35 59.75	2:36:28 63.63
20mi	26	2:25:12 7:16/mi	70.44				2:45:50 61.03	2:39:34 63.43	2:38:34 63.83	2:33:25 65.97	2:43:44 61.81	2:39:09 63.61	2:56:57 57.26	2:38:52 63.87	2:31:49 66.97	2:27:01 69.34	2:25:12 70.44	2:30:23 69.18	2:32:05 68.79	2:32:48 67.85
21mi	1	6:42:10 19:09/mi	26.45										6:42:10 26.45
22mi	1	5:42:40 15:35/mi	33.93																				5:42:40 33.93
23mi	1	6:03:00 15:47/mi	32.99													6:03:00 32.99
25.6mi	1	4:22:25 10:15/mi	50.42							4:22:25 50.42
26mi	1	7:56:44 18:20/mi	28.26											7:56:44 28.26
26.2mi	103	3:01:51 6:56/mi	76.52	5:35:00 40.86			3:59:22 56.57	3:38:41 61.92	3:27:50 65.16	3:27:22 65.30	3:21:18 67.27	3:24:45 66.15	3:22:24 66.98	3:45:17 60.27	3:21:00 67.69	3:12:35 70.84	3:05:50 73.66	3:01:51 76.52	3:09:08 74.12	3:09:28 74.60	3:26:40 67.56	3:27:55 67.60
26.3mi	1	10:27:35 23:52/mi	21.76												10:27:35 21.76
30mi	24	3:51:48 7:44/mi	68.69								4:34:18 57.61	4:25:08 59.62	4:14:49 62.09	4:16:44 61.72	4:15:29 62.15	3:51:48 68.69	3:56:22 66.97	4:13:15 62.91	4:17:41 62.29	8:47:46 30.66	7:18:33 37.15	8:00:19 34.15
31.7mi	1	8:29:42 16:05/mi	34.00																			8:29:42 34.00
32mi	1	8:00:40 15:01/mi	36.67																				8:00:40 36.67
55km	1	8:20:40 14:39/mi	37.07																		8:20:40 37.07
35mi	1	4:54:56 8:26/mi	62.51								4:54:56 62.51
38.4mi	1	5:41:21 8:53/mi	59.70													5:41:21 59.70
40mi	12	6:36:00 9:54/mi	53.21								6:36:00 53.21	6:40:09 52.67	9:37:20 36.54	11:59:00 29.38	10:42:00 32.98	9:51:47 35.87	11:28:32 30.66	13:11:00 26.86
42mi	4	13:30:20 19:18/mi	32.08																				13:30:20 32.08
45mi	5	9:15:02 12:20/mi	48.35									12:02:40 36.87	11:18:00 39.34	10:47:41 41.24	9:52:00 45.21	9:15:02 48.35
46mi	5	9:50:30 12:50/mi	46.62														9:50:30 46.62	10:38:53 38.24	11:08:57 41.51	11:49:19 39.35	11:28:16 40.79
47mi	1	9:25:00 12:01/mi	44.18															9:25:00 44.18
48mi	2	9:37:29 12:02/mi	50.43																10:22:51 41.23	9:37:29 50.43
50mi	11	8:56:00 10:43/mi	55.22								8:56:00 55.22	9:34:14 51.56		12:28:12 39.66	12:06:00 40.96	11:35:00 42.91	10:57:42 45.49	10:40:06 41.48
52.4mi	3	8:12:00 9:23/mi	63.06							9:31:00 54.33	8:47:04 58.86	8:12:00 63.06
53mi	2	11:27:54 12:59/mi	41.22																11:27:54 41.22
56mi	1	21:52:25 23:26/mi	22.83																21:52:25 22.83
56.9mi	1	22:38:00 23:52/mi	26.91															22:38:00 26.91
59.1mi	2	21:28:27 21:48/mi	29.06										21:28:27 29.06	22:11:53 28.15
60mi	2	22:29:00 22:29/mi	28.22											22:29:00 28.22
62mi	1	26:07:00 25:16/mi	25.81																		26:07:00 25.81
100km	8	8:38:11 8:20/mi	76.28								17:39:15 37.12			20:57:00 31.36	22:30:00 29.26	17:18:00 38.16	8:41:01 76.28	8:38:11 63.68	8:43:35 63.50			16:40:03 40.81
110km	3	17:08:11 15:03/mi	43.11															17:51:00 33.89	19:02:04 32.02	17:08:11 43.11
85mi	2	23:44:00 16:45/mi	42.38									23:44:00 42.38	26:08:00 38.53
100mi	1	26:26:43 15:52/mi	33.72																26:26:43 33.72
105mi	4	32:58:24 18:51/mi	39.44															37:40:19 24.67		32:58:24 39.44	36:48:22 35.54	37:55:17 34.72

2020	Distance	Date	Result	WAVA
Haworth Hobble	32mi	14 Mar	8:00:40	36.67%
Red-Hot Toddy 10K Road Race	10km	8 Mar	49:21	64.13%
Watergrove parkrun, Rochdale	5km	7 Mar	27:21	56.15%
Haweswater Half Marathon	13.1mi	1 Mar	1:45:37	64.76%
Centre Vale parkrun	5km	29 Feb	24:34	62.51%
WYWL XC series Stainland	5.7mi	23 Feb	59:53	48.48%
Poolsbrook parkrun	5km	15 Feb	23:21	65.77%
Stamford Park parkrun	5km	8 Feb	23:34	65.16%
Pendle Way in a Day 42 Miles	42mi	1 Feb	13:30:20	32.08%
St Annes 10 mile run	10mi	26 Jan	1:13:54	70.05%
Birkenhead parkrun	5km	25 Jan	21:43	70.71%
WYWL XC series Queensbury	4.5mi	19 Jan	46:29	48.78%
The Hebden	22mi	18 Jan	5:42:40	33.93%
Storthes Hall parkrun	5km	11 Jan	26:40	57.59%
WYWL XC series race 3 Pudsey	5.35mi	5 Jan	48:51	55.18%
Centre Vale parkrun	5km	4 Jan	23:10	66.29%
Watergrove parkrun, Rochdale	5km	1 Jan	26:58	56.95%
Centre Vale parkrun	5km	1 Jan	22:26	68.45%
2019	Distance	Date	Result	WAVA
Ribble Valley 10k	10km	29 Dec	43:55	72.06%
Stamford Park parkrun	5km	28 Dec	22:33	68.10%
Marple parkrun	5km	25 Dec	24:12	63.46%
Centre Vale parkrun	5km	21 Dec	23:30	65.35%
Centre Vale parkrun	5km	14 Dec	22:54	66.63%
Centre Vale parkrun	5km	7 Dec	22:38	67.41%
WYWL Dewsbury	5mi	1 Dec	53:47	46.53%
Centre Vale parkrun	5km	23 Nov	22:56	66.53%
WYWL XC series Baildon	5mi	17 Nov	47:50	52.32%
Morecambe Prom parkrun	5km	16 Nov	22:01	69.30%
Burnley parkrun	5km	9 Nov	22:08	68.94%
Centre Vale parkrun	5km	2 Nov	22:45	67.07%
Lakeland Trails in Ullswater - Trail Challenge	14km	27 Oct	2:13:54	33.33%
Lakeland Trails in Helvellyn - Trail Challenge	15km	26 Oct	1:33:34	51.11%
Centre Vale parkrun	5km	19 Oct	23:11	65.81%
Whinlatter Forest parkrun	5km	12 Oct	26:58	56.58%
MBNA Chester Marathon	26.2mi	6 Oct	3:41:12	63.54%
Lakeland Trails Coniston 15k	15km	5 Oct	2:15:49	35.21%
Ford parkrun	5km	5 Oct	23:20	65.39%
Centre Vale parkrun	5km	28 Sep	23:38	64.56%

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