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mikep M60

Pintail (76)

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STATUS Running in Hoka shoes - look lke a numpty bounce like a whippet

Pocklington Runners

Races
418
Miles
25216
Miles
10
Miles
2478
Miles
110
WAVA
79.00%
Mile
6:14
5k
19:34
5M
32:13
10k
40:26
10M
1:07:38
Half
1:28:48
20M
2:30:59
Mara
3:21:57
56M
4:12:07

About Me
V55 1st in the 2014 One Third Marathon National Championship Targeting WAVA performances rather than PBs these days. Show More...

Random Q&A	See your Q&A
How do you pick yourself up when you need to? I'm pleased to say that there's not too many situations that aren't improved with a decent run

Recent Blogs
The differnence between Virtual and Real events	Aug 2021
Still looking for a time machine	Oct 2020
Not what you want to find has happened to your car	Sep 2020
(My) Rule of 7	Sep 2020
More new challenges. 600m & 6k	Aug 2020

Recent Training
16th Oct	Easy	3.1mi	26:34
14th Oct	Easy	5mi	43:55
13th Oct	Progressive	5mi	42:37
12th Oct	Easy	5.1mi	45:15
10th Oct	Progressive	5mi	39:16

Planned Races
Yorkshire 10 mile	17th Oct
Doncaster 10k	28th Nov

12 Month Benchmarks	Run	Bike
Mile	6:29	2:35
5k	20:58	12:24
5mi	34:24	20:27
10k	42:59	26:22
10mi	1:17:18	44:54
Half	1:55:48	59:43

Recent Pictures	Show more

Recent Threads
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Buddies (1)

Followers (3)

Badges Collected	See available badges
+ 194 others

Best Times
Best WAVA

Dist	Races	PB	WB	2003	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
0.4km	1	1:25 5:42/mi	62.59																	1:25 62.59
0.6km	1	2:10 5:49/mi	73.96																	2:10 73.96
0.8km	1	3:04 6:10/mi	69.15																	3:04 69.15
1mi	2	6:14 6:14/mi	74.66																6:14 74.66	6:15 74.46
3km	1	12:07 6:30/mi	75.92																	12:07 75.92
5km	78	19:34 6:18/mi	79.00				20:16 72.24	20:18 72.67	19:51 74.32	19:36 75.84	19:59 74.96	19:58 76.20	19:44 77.11	19:34 79.00	20:32 75.28	21:18 73.16	20:34 77.00	20:18 78.66	20:31 78.47	20:55 77.62	21:02 77.84
6km	1	25:41 6:53/mi	75.86																	25:41 75.86
5mi	11	32:13 6:27/mi	77.90				37:25 63.30	33:48 71.22	32:34 74.52			33:56 73.33	32:13 77.90			36:39 70.27	33:32 77.47		34:10 76.72	34:27 77.46	34:25 77.53
6.1mi	1	44:35 7:19/mi	70.29												44:35 70.29
6.2mi	1	52:00 8:23/mi	56.69				52:00 56.69
10km	166	40:26 6:30/mi	78.23	47:22 60.87	45:52 63.89	43:17 68.07	42:58 68.76	42:20 70.37	41:07 73.69	40:26 75.54	41:19 74.32	41:39 74.64	40:29 77.47	40:36 77.93	41:50 75.63	43:29 73.42	41:51 77.66	41:57 77.85	42:51 76.90	42:40 78.23	43:42 76.47
7.3mi	1	52:46 7:14/mi	71.66												52:46 71.66
8.7mi	4	59:37 6:49/mi	74.64						1:00:30 71.02				59:37 74.64	1:00:27 74.26	1:01:36 73.54
8.8mi	4	1:00:18 6:53/mi	74.24				1:04:42 65.37	1:04:41 65.95		1:00:18 71.96					1:01:05 74.24
9mi	1	1:03:43 7:05/mi	73.21												1:03:43 73.21
10mi	45	1:07:38 6:46/mi	77.59			1:16:30 63.28	1:22:52 58.42	1:14:28 66.13	1:10:53 70.07	1:08:20 73.32	1:07:38 74.08	1:08:43 73.56	1:08:13 74.75	1:08:51 74.73	1:09:11 75.04	1:13:01 72.41	1:11:04 75.09	1:08:47 77.59	1:11:41 75.40	1:12:20 75.17
13.1mi	70	1:28:48 6:47/mi	78.79			1:43:51 61.14	1:37:39 65.61	1:42:47 63.39	1:32:45 70.25	1:30:41 72.47	1:30:39 73.14	1:34:13 71.00	1:29:32 75.39	1:28:48 76.99	1:32:31 74.29	1:36:40 72.26	1:31:47 77.00	1:29:42 78.79	1:36:38 73.83	1:36:10 74.90
30km	2	2:27:08 7:54/mi	65.73								2:27:08 65.73		2:30:29 65.43
20mi	6	2:30:59 7:33/mi	68.73							2:39:06 64.65	2:30:59 68.73	2:39:21 65.70
26.2mi	13	3:21:57 7:42/mi	72.97			4:01:56 55.74	3:42:59 61.00		3:33:45 64.75	3:26:03 67.76	3:41:29 63.04		3:23:12 70.59	3:21:57 71.67			3:24:15 72.87	3:23:57 72.97

Date	Planned Races			Distance
28 Nov	Doncaster 10k Confirmed			10km
17 Oct	Yorkshire 10 mile Confirmed			10mi
2021		Result	WAVA	Distance
2 Oct	Goole parkrun	21:27	76.33	5km
26 Sep	Beverley 10k	44:26	75.91	10km
5 Sep	Wetherby 10K	44:51	75.20	10km
21 Aug	Goole parkrun SB	21:02	77.84	5km
7 Aug	Heslington parkrun	21:39	75.62	5km
4 Jul	York Virtual Run Club "Wistow" 10 km (4-11 July)	44:50	75.23	10km
6 Jun	York Virtual Run Club "Knavesmire" 10 km (6-13 June)	45:16	73.82	10km
23 May	York Virtual Run Club "Easingwold" 10 km (23 May - 30 May)	45:11	73.96	10km
26 Apr	York Virtual Run Club "Pocklington" 10 km (25 April - 2 May)	44:05	75.80	10km
6 Mar	Fetch Virtual Weekend 5 Mile SB	34:25	77.53	5mi
5 Mar	York Virtual Run Club 5K Lockdown 3 ( 5-15 March 2021)	21:12	76.58	5km
27 Feb	Valentine's 10k - virtual (14-28/2/2021) SB	43:42	76.47	10km
2020		Result	WAVA	Distance
8 Nov	York Virtual Run Club 5K Lockdown2 ( 8-15 November 2020)	21:14	76.46	5km
17 Oct	ØRSTED VIRTUAL GREAT GRIMSBY 10KM ROAD RACE (to be run from 17/10 to 1/11)	42:57	77.80	10km
10 Oct	Fake parkrun	21:01	77.25	5km
3 Oct	Fake parkrun	21:30	75.51	5km
28 Aug	York Virtual Run Club 10 km (28-31 August)	42:50	78.02	10km
21 Aug	York Virtual Run Club 5K series race 4 ( 21 - 23 August)	21:11	76.64	5km
14 Aug	YVRC 6K (14-16 August) PB	25:41	75.86	6km
9 Aug	YVRC 600m ( 9-12 August) PB	2:10	61.77	0.6km
8 Aug	Fetch Virtual Weekend 5 Mile SB	34:27	77.46	5mi
20 Jul	York Virtual Run Club 5K series race 3 ( 20 - 26 July) SB	20:55	77.62	5km
20 Jul	British Triathon AJ Bell Duathlon Sprint distance	/ 44:37 /34:31	0.00	0.001km/20km/7.5km
13 Jul	York Virtual Run Club 5 miles (13-19 July)	34:45	76.79	5mi
6 Jul	York Virtual Run Club "Wistow" 10 km (6-12 July)	42:43	78.23	10km
4 Jul	York Virtual Run Club 5K series race 2 ( 4 & 5 July)	21:13	76.52	5km
22 Jun	York Virtual Run Club "Bishop Wilton" 10 km (22-28 June)	43:29	76.14	10km
15 Jun	York Virtual Run Club Half Marathon (June 15-21)	1:36:36	74.56	13.1mi
8 Jun	York Virtual Run Club "Knavesmire" 10 km (8-14 June)	42:45	77.44	10km
1 Jun	York Virtual Run Club 3 km (June 1-7) PB	12:07	75.92	3km
25 May	York Virtual Run Club "Easingwold" 10 km (25 May - 31 May) SB	42:40	77.59	10km
19 May	York Virtual Run Club 400 metres PB	1:25	62.59	0.4km
18 May	York Virtual Run Club 10 mile (18-24 May) SB	1:12:20	75.17	10mi
12 May	York Virtual Run Club 800m PB	3:04	69.15	0.8km
11 May	York Virtual Run Club "Tadcaster" 10 km (11 May - 17 May)	43:08	76.75	10km
9 May	Fake parkrun	21:38	74.42	5km
4 May	York Virtual Run Club 5K series race 1(4 May - 10 May)	21:02	76.55	5km
2 May	Fake parkrun	21:11	76.00	5km
28 Apr	York Virtual Run Club "Pocklington" 10 km (27 April - 3 May)	43:40	75.82	10km
21 Apr	York Virtual Run Club 1mile (21 April - 27 April) SB	6:15	74.46	1mi
18 Apr	Fake parkrun	21:22	75.35	5km
11 Apr	Fake parkrun	21:41	74.25	5km
8 Mar	Retford Half Marathon	1:44:53	68.67	13.1mi
23 Feb	Snake Lane 10	1:17:03	70.57	10mi
18 Jan	Meadowvale Parkrun Mississauga	21:54	73.52	5km
12 Jan	Brass Monkey Half Marathon SB	1:36:10	74.90	13.1mi
1 Jan	Cleethorpes New Years Day 10k	43:31	76.08	10km
2019		Result	WAVA	Distance
14 Dec	Goole parkrun	21:45	74.02	5km
7 Dec	Goole parkrun	21:32	74.77	5km
17 Nov	Tadcaster 10 - The Tad 10	1:12:07	75.40	10mi
3 Nov	Deepdale Dash	44:09	74.99	10km
27 Oct	Wistow 10k	44:29	74.42	10km
19 Oct	Gnoll parkrun	22:45	70.77	5km
6 Oct	The Hedgehog Half	1:40:51	71.42	13.1mi
28 Sep	Goole parkrun	22:39	71.08	5km
15 Sep	Jim Dingwall - Elloughton 10K Road Race	46:39	70.97	10km
16 Aug	The Supermile PB	6:14	74.66	1mi
11 Aug	Askern 10	1:13:51	73.63	10mi
20 Jul	The Yorkshire Wolds Half Marathon	1:46:57	67.34	13.1mi
13 Jul	Heslington parkrun SB	20:31	78.47	5km
9 Jul	YDRRL Wistow	43:03	76.90	10km
29 Jun	Heslington parkrun	20:34	77.64	5km
22 Jun	Hull parkrun	20:48	76.77	5km
15 Jun	Goole parkrun	21:18	74.97	5km
11 Jun	YDRRL Knavesmire	44:24	73.88	10km
8 Jun	Goole parkrun	21:25	74.56	5km
2 Jun	Asda Foundation Hull Half Marathon	1:41:12	70.50	13.1mi
14 May	YDRRL Tadcaster	44:14	74.16	10km
12 May	Beverley 10k	43:51	74.80	10km
5 May	North Lincolnshire Half Marathon SB	1:36:38	73.83	13.1mi
30 Apr	YDRRL Pocklington	44:47	73.24	10km
22 Apr	Ackworth Half Marathon	1:42:10	69.83	13.1mi
31 Mar	Elvington Flyer 5 SB	34:10	76.72	5mi
17 Mar	Thirsk 10 SB	1:11:41	75.15	10mi
14 Mar	York 5K series	21:06	75.68	5km
10 Feb	Run Your Heart Out Valentines 10k	44:05	74.41	10km
27 Jan	Ferriby 10	1:14:36	72.21	10mi
1 Jan	Cleethorpes New Years Day 10k SB	42:51	76.55	10km
2018		Result	WAVA	Distance
9 Dec	Bolsover 10k	43:37	75.20	10km
1 Dec	Heslington parkrun	21:20	74.85	5km
25 Nov	The Doncaster 10k	42:53	76.49	10km
28 Oct	Wistow 10k	43:27	75.49	10km
14 Oct	Yorkshire Marathon	3:39:19	68.51	26.2mi
2 Sep	Major Stone Half Marathon	1:35:16	74.89	13.1mi
19 Aug	Riverside Half Marathon	1:33:28	76.33	13.1mi
21 Jul	The Yorkshire Wolds Half Marathon	1:38:17	72.59	13.1mi
17 Jul	YDRRL - Bishopthorpe	43:43	75.03	10km
14 Jul	Heslington parkrun SB	20:18	78.66	5km
3 Jul	YDRRL Wistow	42:08	77.85	10km
30 Jun	Goole parkrun	20:35	77.58	5km
24 Jun	Humber Bridge Half Marathon	1:34:00	75.18	13.1mi
19 Jun	YDRRL Bishop Wilton	45:19	71.72	10km
16 Jun	Goole parkrun	20:49	76.08	5km
13 Jun	Otley 10	1:15:35	70.60	10mi
9 Jun	Heslington parkrun	20:23	77.70	5km
26 May	Hull parkrun	20:35	76.94	5km
22 May	YDRRL Easingwold	43:00	75.59	10km
20 May	Meridian East Coast 10 Miler	1:09:00	77.34	10mi
13 May	Beverley 10k	42:24	76.66	10km
6 May	North Lincolnshire Half Marathon	1:35:47	73.78	13.1mi
28 Apr	Heslington parkrun	20:44	76.39	5km
24 Apr	YDRRL Pocklington	42:48	75.94	10km
21 Apr	Goole parkrun	20:42	76.51	5km
8 Apr	Greater Manchester Marathon SB	3:23:57	72.97	26.2mi
25 Feb	Snake Lane 10	1:08:49	77.55	10mi
18 Feb	Liversedge Half Marathon	1:37:02	72.83	13.1mi
28 Jan	Ferriby 10 SB	1:08:47	77.58	10mi
14 Jan	Brass Monkey Half Marathon SB	1:29:42	78.79	13.1mi
6 Jan	Goole parkrun	21:02	75.30	5km
1 Jan	Cleethorpes New Years Day 10k SB	41:57	77.48	10km
2017		Result	WAVA	Distance
30 Dec	Goole parkrun	21:50	72.54	5km
26 Nov	The Doncaster 10k	41:54	77.57	10km
12 Nov	Derby 10 SB	1:11:04	75.09	10mi
29 Oct	Wistow 10k SB	41:51	77.66	10km
8 Oct	Yorkshire Marathon SB	3:24:15	72.87	26.2mi
3 Sep	Major Stone Half Marathon SB	1:31:47	77.00	13.1mi
13 Aug	Newark Half Marathon	1:34:20	74.92	13.1mi
8 Jul	Goole parkrun SB	20:34	77.00	5km
4 Jul	YDRRL Wistow	42:06	77.20	10km
2 Jul	Withernsea 5 SB	33:32	77.47	5mi
25 Jun	Humber Bridge Half Marathon	1:35:27	73.35	13.1mi
20 Jun	YDRRL Bishop Wilton	44:19	72.68	10km
6 Jun	YDRRL Knavesmire	43:37	73.84	10km
27 May	Goole parkrun	21:00	74.80	5km
23 May	YDRRL Easingwold	43:45	73.62	10km
20 May	Goole parkrun	21:13	74.04	5km
14 May	Beverley 10k	43:00	74.90	10km
25 Apr	YDRRL Pocklington	43:17	74.41	10km
22 Apr	Goole parkrun	20:47	75.58	5km
9 Apr	Vale of York 10	1:11:07	74.35	10mi
2 Apr	Burton Pidsea 10K	42:41	75.46	10km
25 Mar	Hull parkrun	20:42	75.89	5km
19 Mar	Dalton Dash	44:21	72.62	10km
12 Mar	Retford Half Marathon	1:33:57	74.52	13.1mi
26 Feb	Snake Lane 10	1:12:32	72.89	10mi
12 Feb	Liversedge Half Marathon	1:40:25	69.72	13.1mi
4 Feb	Goole parkrun	21:53	71.78	5km
29 Jan	Ferriby 10	1:13:58	71.48	10mi
15 Jan	Brass Monkey Half Marathon	1:36:29	72.56	13.1mi
2016		Result	WAVA	Distance
17 Dec	York parkrun	21:31	73.01	5km
10 Dec	Goole parkrun	21:54	71.73	5km
3 Dec	Goole parkrun	21:31	73.01	5km
27 Nov	Barnsley 10k	45:24	70.94	10km
6 Nov	Deepdale Dash	45:50	70.27	10km
30 Oct	Wistow 10k	44:30	72.38	10km
9 Oct	Jim Dingwall - Elloughton 10K Road Race	44:25	72.51	10km
1 Oct	Wiggle Ay Up! Yorkshire Sportive (56 mile standard route)	4:12:07	0.00	56mi
11 Sep	Vale of York Half Marathon	1:36:53	72.26	13.1mi
28 Aug	The Gilberdyke 10 mile SB	1:13:01	72.41	10mi
20 Aug	Wiggle Super Series Yorkshire Tour Sportive (39 mile short route)	2:24:49	0.00	39mi
13 Aug	Nonsuch parkrun	22:22	70.23	5km
10 Aug	York Millennium Bridge 5k	22:15	70.60	5km
7 Aug	York 10k - Jane Tomlinson Run for all	46:35	69.14	10km
23 Jul	The Yorkshire Wolds Half Marathon	1:48:55	64.28	13.1mi
15 Jul	Walkington 10k	46:25	69.39	10km
13 Jul	Laxton 10K	45:46	70.37	10km
5 Jul	YDRRL Wistow	46:23	69.44	10km
3 Jul	Withernsea 5 SB	36:39	70.27	5mi
19 Jun	William's Farm Kitchen Cycle Challenge	2:07:55	0.00	60km
7 Jun	YDRRL Knavesmire	45:17	70.50	10km
5 Jun	YuCycle 50 – Enthusiast	2:22:28	0.00	50km
28 May	Pock Pedal (mini)	1:29:40	0.00	25mi
21 May	The Big Bike Ride (The Enthusiast)	2:25:39	0.00	35mi
15 May	Derwent dash 10k SB	43:29	73.42	10km
8 May	Beverley 10k	44:06	72.39	10km
30 Apr	Goole parkrun SB	21:18	73.16	5km
24 Apr	Heart of the Wolds Cycle Sportive (The Langtoft Loop - 37km / 23 miles)	1:30:12	0.00	23mi
23 Apr	Goole parkrun	21:25	72.76	5km
24 Jan	Ferriby 10	1:14:11	70.62	10mi
23 Jan	Goole parkrun	22:36	68.95	5km
17 Jan	Brass Monkey Half Marathon SB	1:36:40	71.76	13.1mi
2 Jan	Goole parkrun	22:50	68.24	5km
1 Jan	Cleethorpes New Years Day 10k	43:30	73.39	10km
2015		Result	WAVA	Distance
26 Dec	East Hull Harriers Boxing Day 10Km Road Race	46:13	69.07	10km
13 Dec	Bolsover 10k	42:51	74.50	10km
12 Dec	York parkrun	20:47	74.98	5km
22 Nov	Clowne Half Marathon	1:36:53	71.59	13.1mi
15 Nov	Leeds Abbey Dash	44:31	71.71	10km
1 Nov	Deepdale Dash	44:40	71.47	10km
25 Oct	Wistow 10k	45:35	70.03	10km
18 Oct	Toronto Half marathon	1:38:11	70.65	13.1mi
11 Oct	Yorkshire Marathon Relay leg 2 PB	44:35	70.29	6.1mi
4 Oct	Foston and Thornton Le Clay 10k	44:08	72.33	10km
27 Sep	Isle of Axholme Half Marathon	1:37:40	71.02	13.1mi
26 Sep	Goole parkrun	21:09	73.68	5km
13 Sep	Hull Marathon relay leg 2 PB	52:46	71.66	7.3mi
6 Sep	Tholthorpe 10k	44:11	72.25	10km
30 Aug	Jim Dingwall - Elloughton 10K Road Race	45:12	70.63	10km
23 Aug	Major Stone Half Marathon	1:41:23	68.42	13.1mi
12 Aug	York Millennium Bridge 5k	21:34	72.25	5km
18 Jul	The Yorkshire Wolds Half Marathon	1:46:23	65.20	13.1mi
12 Jul	Leeds 10k - Jane Tomlinson Run For All	42:53	74.44	10km
28 Jun	Humber Bridge Half Marathon	1:40:41	68.26	13.1mi
13 Jun	Lincs Wolds Tough Ten	1:11:01	73.11	10mi
9 Jun	YDRRL Knavesmire SB	41:50	75.63	10km
7 Jun	Goole Riverbank Challenge SB	1:01:05	74.24	8.75mi
31 May	Humber Bridge 10K	42:40	74.16	10km
24 May	Melmerby 10K	41:55	75.48	10km
17 May	Derwent Dash 10K	42:02	75.27	10km
12 May	YDRRL Tadcaster	43:04	73.47	10km
10 May	Beverley 10k	42:12	74.98	10km
3 May	North Lincolnshire Half Marathon	1:33:03	73.86	13.1mi
18 Apr	York parkrun SB	20:32	75.28	5km
12 Apr	Hornsea Rotary One Third Marathon National Championship SB	1:01:36	73.54	8.74mi
29 Mar	Hampton Court Palace Half	1:36:20	71.34	13.1mi
22 Mar	Thirsk 10	1:09:13	75.01	10mi
1 Mar	Norton 9 PB	1:03:43	73.21	9mi
22 Feb	Snake Lane 10 SB	1:09:11	75.04	10mi
15 Feb	Liversedge Half Marathon	1:35:22	72.07	13.1mi
25 Jan	Ferriby 10	1:09:49	74.36	10mi
18 Jan	Brass Monkey Half Marathon SB	1:32:31	74.29	13.1mi
11 Jan	Capital Runners Richmond Park 10k - January Race	42:25	74.59	10km
1 Jan	Cleethorpes New Years Day 10K	42:12	74.98	10km
2014		Result	WAVA	Distance
14 Dec	Bolsover 10k	42:33	74.36	10km
16 Nov	Brighton 10k SB	40:36	77.93	10km
26 Oct	Wistow 10k	45:51	69.01	10km
12 Oct	Yorkshire Marathon PB	3:21:57	71.67	26.2mi
7 Sep	Major Stone Half Marathon	1:29:16	76.99	13.1mi
17 Aug	Kimbolton Castle Half Marathon	1:30:12	76.19	13.1mi
13 Aug	York Millennium Bridge 5k PB	19:34	79.00	5km
10 Aug	Jim Dingwall - Elloughton 10K Road Race	40:52	77.42	10km
19 Jul	The Yorkshire Wolds Half Marathon	1:38:25	69.83	13.1mi
16 Jul	Doncaster Town Centre 5K	19:49	78.01	5km
8 Jul	YDRRL Wistow	41:29	76.27	10km
29 Jun	Humber Bridge half marathon	1:31:55	74.10	13.1mi
21 Jun	Hull Parkrun	19:41	77.91	5km
15 Jun	Burton Pidsea 10K	40:54	76.68	10km
7 Jun	Colchester Castle parkrun	20:41	74.15	5km
1 Jun	Humber Bridge 10K	41:02	76.43	10km
31 May	Colchester Castle parkrun	20:47	73.79	5km
25 May	Melmerby 10K	41:11	76.15	10km
21 May	Askern 10KM	41:54	74.85	10km
4 May	North Lincolnshire Half Marathon PB	1:28:48	76.70	13.1mi
29 Apr	YDRRL Pocklington	41:39	75.30	10km
19 Apr	Hull Parkrun	19:47	77.52	5km
6 Apr	Hornsea Rotary One Third Marathon National Championship SB	1:00:27	74.26	8.74mi
23 Mar	Thirsk 10 SB	1:08:51	74.73	10mi
16 Mar	Newtons Fraction Half Marathon	1:36:56	70.26	13.1mi
23 Feb	Snake Lane 10	1:09:01	74.55	10mi
9 Feb	Liversedge Half Marathon	1:37:09	70.11	13.1mi
26 Jan	Ferriby 10	1:11:30	71.96	10mi
19 Jan	Brass Monkey Half Marathon	1:32:45	73.43	13.1mi
1 Jan	Cleethorpes New Years Day 10K	42:02	74.61	10km
2013		Result	WAVA	Distance
3 Nov	Guy Fawkes 10	1:16:42	67.08	10mi
20 Oct	Yorkshire Marathon SB	3:23:12	70.59	26.2mi
8 Sep	Major Stone Half Marathon	1:30:44	75.07	13.1mi
20 Jul	The Yorkshire Wolds Half Marathon	1:37:22	69.95	13.1mi
18 Jul	Laxton 10K	41:44	75.15	10km
9 Jul	YDRRL Wistow	40:29	77.47	10km
7 Jul	Withernsea 5 PB	32:13	77.90	5mi
30 Jun	Humber Bridge Half Marathon	1:33:18	73.00	13.1mi
11 Jun	YDRRL Knavesmire	40:57	75.92	10km
7 Jun	Notts 10 SB	1:08:13	74.75	10mi
12 May	Beverley 10k SB	40:29	76.79	10km
5 May	Kirkbymoorside 10K	41:43	74.52	10km
30 Apr	YDRRL Pocklington	41:53	74.22	10km
28 Apr	North Lincolnshire Half Marathon SB	1:29:32	75.39	13.1mi
13 Apr	Hull parkrun #161 SB	19:44	77.11	5km
7 Apr	Hornsea Rotary One Third Marathon National Championship PB	59:37	74.64	8.74mi
30 Mar	York parkrun	20:33	74.04	5km
24 Mar	Thirsk 10	1:11:02	71.78	10mi
17 Mar	Gainsborough & Morton Striders 10k	42:09	73.75	10km
10 Mar	East Retford Rugby Club Half Marathon	1:37:35	69.17	13.1mi
17 Feb	Stamford 30k SB	2:30:29	65.43	30km
27 Jan	Ferriby 10	1:13:33	69.33	10mi
2012		Result	WAVA	Distance
26 Dec	East Hull Harriers Boxing Day 10Km Road Race	44:29	69.89	10km
16 Dec	Bolsover 10k	44:26	69.96	10km
14 Aug	York Millennium Bridge 5k	20:06	75.70	5km
11 Aug	York parkrun SB	19:58	76.20	5km
5 Aug	York 10k - Jane Tomlinson Run For All	42:22	73.38	10km
29 Jul	Jim Dingwall - Elloughton 10K Road Race	42:19	73.46	10km
25 Jul	Laxton 10K	41:42	74.55	10km
15 Jul	Eccup 10	1:13:33	69.33	10mi
10 Jul	YDRRL Wistow SB	41:39	74.64	10km
6 Jul	Walkington 10K	42:37	72.95	10km
1 Jul	Withernsea 5 SB	33:56	73.33	5mi
26 Jun	YDRRL Bishop Wilton	45:20	67.98	10km
24 Jun	Humber Bridge Half Marathon	1:35:43	69.89	13.1mi
12 Jun	YDRRL Knavesmire	41:47	73.76	10km
9 Jun	York parkrun	20:38	73.17	5km
29 May	YDRRL Easingwold	45:55	67.12	10km
15 May	YDRRL Tadcaster	43:42	70.52	10km
13 May	Beverley 10k	42:47	72.03	10km
5 May	Hull parkrun #111	21:04	71.66	5km
1 May	YDRRL Pocklington	43:48	70.36	10km
28 Apr	York parkrun	21:24	70.55	5km
8 Apr	Hull Marathon	3:31:47	66.52	26.2mi
25 Mar	Thirsk 10	1:13:47	68.51	10mi
18 Mar	East Hull 20 SB	2:39:21	65.70	20mi
11 Mar	Spen 20	2:45:55	63.10	20mi
26 Feb	Snake Lane 10 SB	1:08:43	73.56	10mi
29 Jan	Ferriby 10	1:12:05	70.12	10mi
22 Jan	Brass Monkey Half Marathon SB	1:34:13	71.00	13.1mi
1 Jan	Cleethorpes New Year's Day 10K	42:03	73.29	10km
2011		Result	WAVA	Distance
18 Dec	Bolsover 10K	42:47	72.03	10km
10 Dec	Hull Parkrun #89	20:51	72.41	5km
3 Dec	Hull Parkrun #88	21:00	71.89	5km
27 Nov	Clowne Half Marathon	1:38:28	67.93	13.1mi
20 Nov	Barnsley 10K	43:09	71.42	10km
6 Nov	Deepdale Dash	42:50	71.95	10km
30 Oct	Haltemprice 10k	42:38	72.29	10km
23 Oct	The AkzoNobel Wistow 10 mile race	1:10:31	71.68	10mi
16 Oct	Bridlington Half Marathon	1:36:56	69.01	13.1mi
11 Sep	Robin Hood Marathon	3:50:46	61.04	26.2mi
12 Jul	YDRRL Wistow	41:28	74.32	10km
28 Jun	YDRRL Bishop Wilton	44:30	68.67	10km
14 Jun	YDRRL Knavesmire SB	41:19	73.96	10km
12 Jun	Burton Pidsea 10K	42:12	72.41	10km
5 Jun	Allerthorpe Half Marathon	1:33:40	70.78	13.1mi
31 May	YDRRL Easingwold	42:50	71.34	10km
28 May	Hull Parkrun #61 SB	19:59	74.96	5km
22 May	Notts 10	1:11:14	70.34	10mi
17 May	YDRRL Tadcaster	43:45	69.85	10km
8 May	Halstead & Essex Marathon SB	3:41:29	63.04	26.2mi
27 Mar	Wilmslow Half Marathon SB	1:30:39	73.14	13.1mi
20 Mar	East Hull 20	2:33:42	67.51	20mi
13 Mar	East Retford Rugby Club Half Marathon	1:31:00	72.86	13.1mi
6 Mar	Trimpell 20 PB	2:30:59	68.73	20mi
27 Feb	Snake Lane 10 PB	1:07:38	74.08	10mi
13 Feb	Stamford 30K PB	2:27:08	65.73	30km
6 Feb	Dewsbury 10k	42:18	72.24	10km
30 Jan	Ferriby 10	1:12:18	69.30	10mi
23 Jan	Brass Monkey Half Marathon	1:38:27	67.34	13.1mi
2010		Result	WAVA	Distance
20 Nov	Hull Parkrun	19:55	75.21	5km
13 Nov	Hull Parkrun	20:19	73.73	5km
7 Nov	Deepdale Dash	43:15	70.65	10km
3 Oct	Mablethorpe Marathon SB	3:26:03	67.76	26.2mi
22 Aug	Leek Half Marathon	1:37:46	67.81	13.1mi
8 Aug	Askern 10 SB	1:08:20	73.32	10mi
1 Aug	York 10K - Jane Tomlinson Run For All	41:25	73.78	10km
14 Jul	Laxton 10K	41:48	73.10	10km
9 Jul	Walkington 10k	41:47	73.13	10km
6 Jul	YDRRL Wistow	40:27	75.54	10km
27 Jun	Humber Bridge Half-Marathon	1:37:41	67.28	13.1mi
22 Jun	YDRRL Knavesmire	41:51	72.40	10km
13 Jun	Redcar Half Marathon SB	1:30:41	72.47	13.1mi
6 Jun	Goole Riverbank Challenge PB	1:00:18	71.96	8.75mi
25 May	YDRRL Easingwold	42:22	71.51	10km
11 May	YDRRL Pocklington	41:28	73.07	10km
9 May	Beverley 10k	41:17	73.39	10km
3 May	Rothwell 10K PB	40:26	74.93	10km
1 May	Hull Parkrun SB	19:36	75.84	5km
25 Apr	Sheffield Half Marathon	1:33:49	70.05	13.1mi
11 Apr	Blackpool Marathon	3:27:02	66.85	26.2mi
28 Mar	East Hull 20 SB	2:39:06	64.65	20mi
14 Mar	Spen 20	2:39:40	64.42	20mi
28 Feb	Snake Lane 10	1:08:46	72.23	10mi
14 Feb	Liversedge Half Marathon	1:39:40	65.94	13.1mi
31 Jan	Ferriby 10	1:11:07	69.84	10mi
24 Jan	Brass Monkey Half Marathon	1:36:07	68.37	13.1mi
1 Jan	Cleethorpes New Year's Day 10K	42:03	72.05	10km
2009		Result	WAVA	Distance
13 Dec	Ferry 5 SB	32:34	74.52	5mi
29 Nov	Thirsk 10 SB	1:10:53	70.07	10mi
11 Oct	McCain Yorkshire Coast 10k	41:16	73.42	10km
27 Sep	Cusworth 10k	41:56	72.25	10km
13 Sep	Robin Hood Marathon SB	3:33:45	64.75	26.2mi
2 Aug	York 10K - Jane Tomlinson Run For All	41:55	72.28	10km
10 Jul	Walkington 10k	42:09	71.88	10km
7 Jul	YDRRL Wistow SB	41:07	73.69	10km
28 Jun	Mansfield Half Marathon	1:32:59	70.07	13.1mi
23 Jun	YDRRL Knavesmire	42:13	71.16	10km
21 Jun	Burton Pidsea 10k	41:52	71.76	10km
14 Jun	Humber Bridge Half-Marathon	1:33:25	69.74	13.1mi
10 Jun	Otley 10	1:11:22	69.00	10mi
9 Jun	YDRRL Easingwold	42:01	71.50	10km
26 May	YDRRL Tadcaster	42:05	71.39	10km
16 May	Woodhouse Moor parkrun SB	19:51	74.32	5km
12 May	YDRRL Pocklington	41:40	72.10	10km
10 May	Beverley 10k	41:10	72.98	10km
4 May	Rothwell 10K	41:35	72.25	10km
3 May	Kirkbymoorside 10k	41:56	71.64	10km
19 Apr	Redcar Half Marathon SB	1:32:45	70.25	13.1mi
5 Apr	Hornsea Rotary One Third Marathon National Championship SB	1:00:30	71.03	8.74mi
29 Mar	Lincoln 10K	42:04	71.42	10km
25 Jan	Ferriby 10	1:14:50	65.81	10mi
18 Jan	Brass Monkey Half Marathon	1:38:29	66.16	13.1mi
2008		Result	WAVA	Distance
28 Sep	Horsforth 10K	43:35	68.93	10km
20 Sep	Snape 10K	43:03	69.78	10km
14 Sep	Wetherby 10K	44:05	68.15	10km
7 Sep	Major Stone Half Marathon SB	1:42:47	63.39	13.1mi
31 Aug	Escrick 10K	44:04	68.17	10km
12 Aug	York Millennium Bridge 5K SB	20:18	72.67	5km
10 Aug	Askern 10 SB	1:14:28	66.13	10mi
1 Aug	The Mizuno Beverley 5K Classic	20:29	72.02	5km
27 Jul	Harrogate Town Centre 10K	45:46	65.64	10km
19 Jul	The Yorkshire Wolds Half Marathon	1:43:18	63.07	13.1mi
13 Jul	Grimsby Sea Wall 5 Mile Road Race SB	33:48	71.22	5mi
15 Jun	Burton Pidsea 10k SB	42:20	70.37	10km
8 Jun	Goole Riverbank Challenge SB	1:04:41	65.95	8.75mi
1 Jun	Humber Bridge 10K	43:50	67.96	10km
11 May	Beverley 10K	46:08	64.58	10km
2007		Result	WAVA	Distance
16 Sep	Mablethorpe Marathon SB	3:42:59	61.00	26.2mi
7 Aug	York Millennium Bridge 5k SB	20:16	72.24	5km
21 Jul	The Yorkshire Wolds Half Marathon	1:38:27	65.61	13.1mi
8 Jul	Burton Pidsea 10K	43:28	68.54	10km
1 Jul	Wigginton 10K	44:08	67.50	10km
24 Jun	Humber Bridge Half-Marathon SB	1:37:39	65.58	13.1mi
10 Jun	Goole Riverbank challenge SB	1:04:42	65.37	8.75mi
3 Jun	Humber Bridge 10k SB	42:58	68.76	10km
13 May	Beverley 10K	44:21	66.62	10km
8 Apr	Guiseley Gallop PB	52:00	56.69	6.2mi
1 Apr	Grimsby Sea Wall 5 Mile SB	37:25	63.30	5mi
25 Mar	Lincoln 10k	48:23	61.06	10km
25 Feb	Snake Lane 10 SB	1:22:52	58.42	10mi
2006		Result	WAVA	Distance
26 Nov	Leeds Abbey Dash	43:24	68.07	10km
22 Oct	Pickering & Moors 10K	47:22	62.37	10km
8 Oct	Scarborough AC 10 SB	1:16:30	63.28	10mi
10 Sep	Robin Hood Marathon SB	4:01:56	55.74	26.2mi
21 Jul	Walkington 10k	44:52	65.85	10km
25 Jun	Humber Bridge Half Marathon SB	1:43:51	61.14	13.1mi
4 Jun	Humber Bridge 10K	44:34	65.75	10km
14 May	Beverley 10k SB	43:17	67.70	10km
26 Feb	Snake Lane 10	1:18:50	60.89	10mi
2005		Result	WAVA	Distance
9 Oct	Cancer Research 10K Castle Howard	47:28	61.74	10km
7 Aug	Jim Dingwall - Elloughton 10K Road Race SB	45:52	63.89	10km
15 May	Beverley 10k	47:27	61.25	10km
2003		Result	WAVA	Distance
24 Aug	Jim Dingwall - Elloughton 10K Road Race SB	47:22	60.87	10km
13 May	Beverley 10K	48:03	59.52	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	163	162	176	175	118	115	129	146	124	63	0	0	1371
2021	0	0	0	38	11	60	0	0	0	0	0	0	109
2020	87	111	169	181	184	177	176	186	182	181	196	172	2002
2020	0	6	0	11	17	18	12	15	0	0	0	0	81
2019	0	0	0	0	0	0	0	0	4	0	0	0	4
2019	95	106	122	117	117	140	114	94	83	139	134	139	1400
2019	0	0	0	0	0	0	23	0	78	0	0	0	101
2018	175	119	197	138	136	119	187	207	218	101	83	117	1795
2018	0	0	0	0	24	24	0	0	0	0	0	0	48
2017	0	0	0	0	0	0	3.1	0	0	0	0	0	3.1
2017	144	126	137	140	147	133	121	215	186	148	137	139	1773
2017	0	0	0	81	55	84	43	7	0	3	0	0	274
2016	0	0	0	0	0	0	0	0	0	0	0	3	3
2016	0	0	0	0	0	0	0	0.3	1.1	0	0	0	1.4
2016	143	83	110	111	94	71	92	82	70	70	109	124	1159
2016	23	80	80	107	125	154	253	239	47	105	13	13	1239
2015	0	6	2	0	0	0	0	0	0	0	0	4	12
2015	0	0	0	0	0	1.6	0	0	0	0	0	0	1.6
2015	162	157	118	162	163	82	103	115	110	70	120	141	1503
2015	0	0	0	0	0	102	109	163	101	70	13	46	603
2014	186	171	180	185	152	177	221	210	214	134	170	155	2155
2013	0	0	7	0	41	2	1	0	10	0	11	0	72
2013	0	0	0	0	0	0	0	0	0.2	0	0	0	0.2
2013	151	145	156	167	142	172	178	211	229	165	106	206	2030
2012	0	0	0	0	0	0	0	0	1	0	0	0	1
2012	0	0	0	0	0	0	0	2.5	0.4	0.3	0.8	0	3.9
2012	174	208	188	121	151	158	130	92	0	40	114	142	1517
2011	0	0	0	0	0	0	0	0	18	0	0	0	18
2011	138	158	205	201	140	100	209	181	157	120	138	159	1906
2010	130	178	228	146	128	149	171	204	200	87	130	89	1841
2009	101	82	124	149	136	151	166	228	143	125	142	104	1650
2008	62	76	81	116	136	115	102	63	118	20	63	84	1035
2007	54	25	66	114	75	141	163	145	99	12	3	48	947
2007	0	0	0	0	0	0	0	24	0	0	0	0	24
2006	84	84	84	134	85	93	122	160	72	65	104	44	1131

Sun 19th Sep Sep 19	Mon 20th Sep Sep 20	Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25
-	6.2mi, 48:52 Run - Tempo Split Summary === 1) 1m - 8:59(8:59/m) 138/153bpm [1241b/mi] 87cal 6.68/7.03mph 2) 1m - 8:13(8:13/m) 139/146bpm [1141b/mi] 76cal 7.31/7.6mph 3) 1m - 7:44(7:44/m) 150/166bpm [1160b/mi] 82cal 7.76/8.12mph 4) 1m - 7:52(7:52/m) 155/159bpm [1221b/mi] 88cal 7.62/7.89mph 5) 1m - 7:41(7:41/m) 156/160bpm [1198b/mi] 84cal 7.81/8.08mph 6) 1m - 7:21(7:21/m) 163/197bpm [1199b/mi] 89cal 8.16/8.54mph 7) 0.15m - 1:01(6:56/m) 164/165bpm [1136b/mi] 12cal 8.66/8.58mph Add a comment	5.2mi, 45:04 Run - Easy Split Summary === 1) 1m - 9:09(9:09/m) 127/154bpm [1162b/mi] 78cal 6.56/6.89mph 2) 1m - 8:32(8:32/m) 126/129bpm [1074b/mi] 63cal 7.04/7.37mph 3) 1m - 8:40(8:40/m) 132/138bpm [1144b/mi] 69cal 6.93/7.43mph 4) 1m - 8:32(8:32/m) 135/141bpm [1153b/mi] 69cal 7.03/7.45mph 5) 1m - 8:29(8:29/m) 139/145bpm [1179b/mi] 70cal 7.08/7.43mph 6) 0.19m - 1:42(8:44/m) 144/156bpm [1258b/mi] 15cal 6.87/7.56mph Add a comment	6mi, 50:05 Run - Intervals Split Summary === 1) 1m - 9:15(9:15/m) 121/136bpm [1120b/mi] 68cal 6.48/6.74mph 2) 1m - 8:24(8:24/m) 138/149bpm [1160b/mi] 82cal 7.14/8.08mph 3) 1m - 8:09(8:09/m) 168/188bpm [1369b/mi] 110cal 7.36/8.31mph 4) 1m - 8:06(8:06/m) 171/184bpm [1385b/mi] 112cal 7.41/8.16mph 5) 1m - 7:54(7:54/m) 171/178bpm [1352b/mi] 108cal 7.59/8.35mph 6) 1m - 8:05(8:05/m) 172/177bpm [1391b/mi] 110cal 7.42/8.27mph 7) 0.03m - 11(7:05/m) 173/174bpm [1226b/mi] 2cal 8.47/7.16mph Add a comment	5mi, 44:54 Run - Easy Split Summary === 1) 1m - 9:36(9:36/m) 113/129bpm [1084b/mi] 59cal 6.25/6.93mph 2) 1m - 8:59(8:59/m) 122/127bpm [1095b/mi] 62cal 6.69/7.12mph 3) 1m - 8:50(8:50/m) 131/137bpm [1157b/mi] 71cal 6.79/7.08mph 4) 1m - 8:39(8:39/m) 143/156bpm [1237b/mi] 84cal 6.93/7.39mph 5) 1m - 8:40(8:40/m) 144/151bpm [1249b/mi] 81cal 6.92/7.43mph 6) 0.02m - 10(7:44/m) 143/144bpm [1106b/mi] 1cal 7.76/7.03mph Add a comment	-	-
Sun 26th Sep Sep 26	Mon 27th Sep Sep 27	Tue 28th Sep Sep 28	Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1	Sat 2nd Oct Oct 2
0.2mi, 2:44 Run - General Split Summary === 1) 0.24m - 2:44(11:14/m) 138/168bpm [1551b/mi] 27cal 5.34/6.14mph Add a comment 6.3mi, 44:24 Run - Race Split Summary === 1) 1m - 6:47(6:47/m) 163/175bpm [1106b/mi] 88cal 8.84/10.02mph 2) 1m - 7:24(7:24/m) 181/193bpm [1339b/mi] 108cal 8.11/8.56mph 3) 1m - 7:14(7:14/m) 188/193bpm [1359b/mi] 109cal 8.3/8.54mph 4) 1m - 7:38(7:38/m) 187/197bpm [1428b/mi] 114cal 7.86/9.6mph 5) 1m - 6:58(6:58/m) 193/201bpm [1344b/mi] 108cal 8.61/8.95mph 6) 1m - 6:44(6:44/m) 190/195bpm [1280b/mi] 102cal 8.9/9.31mph 7) 0.26m - 1:39(6:27/m) 189/193bpm [1219b/mi] 25cal 9.3/9.64mph Add a comment 0.2mi, 2:32 Run - General Split Summary === 1) 0.23m - 2:32(11:16/m) 125/145bpm [1408b/mi] 21cal 5.33/6.51mph Add a comment 0.6mi, 5:50 Run - General Split Summary === 1) 0.62m - 5:50(9:21/m) 130/141bpm [1216b/mi] 52cal 6.41/7.08mph Add a comment	-	10.2mi, 1:30:14 Run - Long Run Split Summary === 1) 1m - 9:44(9:44/m) 126/154bpm [1226b/mi] 79cal 6.17/6.66mph 2) 1m - 9:01(9:01/m) 129/136bpm [1164b/mi] 71cal 6.65/6.95mph 3) 1m - 8:58(8:58/m) 138/149bpm [1236b/mi] 80cal 6.7/6.99mph 4) 1m - 8:54(8:54/m) 137/161bpm [1218b/mi] 73cal 6.75/7.2mph 5) 1m - 8:53(8:53/m) 139/145bpm [1236b/mi] 71cal 6.75/6.87mph 6) 1m - 8:39(8:39/m) 139/142bpm [1202b/mi] 67cal 6.94/7.03mph 7) 1m - 8:45(8:45/m) 139/169bpm [1216b/mi] 64cal 6.86/7.18mph 8) 1m - 8:43(8:43/m) 145/168bpm [1264b/mi] 74cal 6.88/7.39mph 9) 1m - 8:36(8:36/m) 144/151bpm [1237b/mi] 69cal 6.98/7.18mph 10) 1m - 8:42(8:42/m) 140/147bpm [1219b/mi] 57cal 6.89/7.12mph 11) 0.15m - 1:20(8:34/m) 140/141bpm [1200b/mi] 8cal 7/6.93mph Add a comment	5.2mi, 47:23 Run - Recovery Run Split Summary === 1) 1m - 10:01(10:01/m) 110/123bpm [1102b/mi] 58cal 5.99/6.32mph 2) 1m - 9:04(9:04/m) 122/130bpm [1106b/mi] 64cal 6.62/7.03mph 3) 1m - 9:00(9:00/m) 132/139bpm [1188b/mi] 74cal 6.67/6.95mph 4) 1m - 8:48(8:48/m) 135/142bpm [1187b/mi] 72cal 6.82/7.2mph 5) 1m - 8:49(8:49/m) 139/145bpm [1225b/mi] 75cal 6.81/6.99mph 6) 0.2m - 1:42(8:35/m) 141/143bpm [1211b/mi] 15cal 6.98/7.16mph Add a comment	-	-	0.8mi, 6:46 Run - Warm Down Split Summary === 1) 0.83m - 6:46(8:10/m) 161/171bpm [1314b/mi] 91cal 7.35/7.99mph Add a comment 3.1mi, 21:27 Run - Race Split Summary === 1) 1m - 6:50(6:50/m) 150/156bpm [1025b/mi] 80cal 8.78/9.23mph 2) 1m - 7:00(7:00/m) 156/161bpm [1092b/mi] 87cal 8.57/8.85mph 3) 1m - 6:59(6:59/m) 160/165bpm [1119b/mi] 88cal 8.58/9.04mph 4) 0.1m - 38(6:33/m) 163/165bpm [1068b/mi] 8cal 9.16/9.02mph Add a comment 1.3mi, 11:26 Run - Warm Up Split Summary === 1) 1m - 9:18(9:18/m) 126/132bpm [1172b/mi] 77cal 6.45/6.97mph 2) 0.25m - 2:09(8:37/m) 140/149bpm [1207b/mi] 21cal 6.96/7.06mph Add a comment
Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4	Tue 5th Oct Oct 5	Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8	Sat 9th Oct Oct 9
10mi, 1:18:40 Run - Long Run Split Summary === 1) 1m - 8:18(8:18/m) 135/148bpm [1121b/mi] 84cal 7.22/7.66mph 2) 1m - 7:41(7:41/m) 153/158bpm [1175b/mi] 95cal 7.82/8.33mph 3) 1m - 8:13(8:13/m) 152/160bpm [1250b/mi] 95cal 7.3/7.53mph 4) 1m - 7:37(7:37/m) 163/171bpm [1242b/mi] 102cal 7.88/8.25mph 5) 1m - 8:16(8:16/m) 160/171bpm [1322b/mi] 102cal 7.26/7.93mph 6) 1m - 7:21(7:21/m) 165/174bpm [1212b/mi] 96cal 8.17/8.41mph 7) 1m - 8:14(8:14/m) 163/172bpm [1341b/mi] 101cal 7.29/8.18mph 8) 1m - 7:21(7:21/m) 166/174bpm [1219b/mi] 94cal 8.17/8.37mph 9) 1m - 8:14(8:14/m) 165/173bpm [1358b/mi] 100cal 7.29/8.12mph 10) 1m - 7:25(7:25/m) 167/174bpm [1239b/mi] 94cal 8.09/8.5mph 11) 0.01m - 2(4:20/m) 172/172bpm [744b/mi] 13.87/8.39mph Add a comment	5mi, 46:08 Run - Recovery Run Split Summary === 1) 1m - 9:56(9:56/m) 127/145bpm [1261b/mi] 87cal 6.04/6.37mph 2) 1m - 9:28(9:28/m) 160/182bpm [1515b/mi] 120cal 6.34/6.53mph 3) 1m - 9:09(9:09/m) 179/185bpm [1637b/mi] 138cal 6.56/6.97mph 4) 1m - 8:48(8:48/m) 185/198bpm [1629b/mi] 137cal 6.81/7.01mph 5) 1m - 8:35(8:35/m) 185/188bpm [1586b/mi] 133cal 7/7.18mph 6) 0.03m - 13(8:08/m) 183/184bpm [1488b/mi] 3cal 7.38/7.26mph Add a comment	-	10mi, 1:24:00 Run - Long Run Split Summary === 1) 1m - 8:50(8:50/m) 112/119bpm [989b/mi] 52cal 6.8/7.03mph 2) 1m - 8:51(8:51/m) 129/165bpm [1141b/mi] 71cal 6.78/7.01mph 3) 1m - 8:41(8:41/m) 154/187bpm [1337b/mi] 101cal 6.91/7.2mph 4) 1m - 8:36(8:36/m) 175/187bpm [1504b/mi] 119cal 6.98/7.35mph 5) 1m - 8:16(8:16/m) 175/184bpm [1447b/mi] 114cal 7.26/7.47mph 6) 1m - 8:35(8:35/m) 169/180bpm [1450b/mi] 111cal 6.99/7.43mph 7) 1m - 8:33(8:33/m) 175/190bpm [1497b/mi] 115cal 7.02/7.39mph 8) 1m - 8:15(8:15/m) 175/181bpm [1444b/mi] 111cal 7.27/7.49mph 9) 1m - 7:47(7:47/m) 173/180bpm [1348b/mi] 99cal 7.7/7.97mph 10) 1m - 7:33(7:33/m) 174/183bpm [1314b/mi] 97cal 7.95/8.1mph 11) 0.01m - 4(6:02/m) 172/172bpm [1039b/mi] 9.93/7.95mph Add a comment	5mi, 46:10 Run - Recovery Run Split Summary === 1) 1m - 9:42(9:42/m) 118/131bpm [1145b/mi] 65cal 6.19/6.64mph 2) 1m - 9:20(9:20/m) 121/127bpm [1129b/mi] 60cal 6.43/6.95mph 3) 1m - 9:02(9:02/m) 126/144bpm [1139b/mi] 62cal 6.64/6.87mph 4) 1m - 8:58(8:58/m) 130/149bpm [1166b/mi] 62cal 6.69/7.14mph 5) 1m - 8:57(8:57/m) 127/158bpm [1136b/mi] 56cal 6.71/7.03mph 6) 0.02m - 10(8:13/m) 91/92bpm [748b/mi] 7.3/6.82mph Add a comment	-	5mi, 40:24 Run - Intervals Split Summary === 1) 1m - 8:58(8:58/m) 170/186bpm [1525b/mi] 117cal 6.69/7.37mph 2) 1m - 8:36(8:36/m) 186/198bpm [1600b/mi] 124cal 6.97/7.33mph 3) 1m - 7:11(7:11/m) 192/203bpm [1378b/mi] 107cal 8.36/8.77mph 4) 1m - 8:21(8:21/m) 183/205bpm [1529b/mi] 111cal 7.18/8.45mph 5) 1m - 7:10(7:10/m) 164/172bpm [1174b/mi] 76cal 8.38/8.7mph 6) 0.02m - 9(6:32/m) 160/161bpm [1045b/mi] 1cal 9.19/8.72mph Add a comment
Sun 10th Oct Oct 10	Mon 11th Oct Oct 11	Tue 12th Oct Oct 12	Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15	Sat 16th Oct Oct 16
5mi, 39:16 Run - Progressive Split Summary === 1) 1m - 8:38(8:38/m) 129/142bpm [1114b/mi] 71cal 6.95/7.6mph 2) 1m - 7:58(7:58/m) 143/148bpm [1140b/mi] 78cal 7.53/7.95mph 3) 1m - 7:47(7:47/m) 150/159bpm [1166b/mi] 82cal 7.72/8.22mph 4) 1m - 7:34(7:34/m) 159/167bpm [1204b/mi] 88cal 7.92/8.25mph 5) 1m - 7:09(7:09/m) 166/180bpm [1187b/mi] 88cal 8.4/8.95mph 6) 0.03m - 11(5:32/m) 169/169bpm [935b/mi] 2cal 10.84/9.02mph Add a comment	-	5.1mi, 45:15 Run - Easy Split Summary === 1) 1m - 9:33(9:33/m) 112/139bpm [1070b/mi] 56cal 6.28/6.7mph 2) 1m - 9:09(9:09/m) 121/131bpm [1106b/mi] 61cal 6.56/6.8mph 3) 1m - 8:52(8:52/m) 131/136bpm [1162b/mi] 70cal 6.76/6.89mph 4) 1m - 8:37(8:37/m) 137/147bpm [1181b/mi] 72cal 6.96/7.14mph 5) 1m - 8:35(8:35/m) 142/168bpm [1219b/mi] 76cal 6.99/7.41mph 6) 0.06m - 29(8:26/m) 146/148bpm [1230b/mi] 4cal 7.12/7.47mph Add a comment	5mi, 42:37 Run - Progressive Split Summary === 1) 1m - 9:16(9:16/m) 113/148bpm [1047b/mi] 55cal 6.47/7.06mph 2) 1m - 8:33(8:33/m) 120/127bpm [1026b/mi] 55cal 7.02/7.35mph 3) 1m - 8:25(8:25/m) 133/183bpm [1120b/mi] 69cal 7.12/7.28mph 4) 1m - 8:07(8:07/m) 173/188bpm [1405b/mi] 105cal 7.39/7.6mph 5) 1m - 8:08(8:08/m) 183/188bpm [1488b/mi] 117cal 7.38/7.58mph 6) 0.02m - 8(7:14/m) 183/185bpm [1323b/mi] 1cal 8.3/7.62mph Add a comment	5mi, 43:55 Run - Easy Split Summary === 1) 1m - 9:24(9:24/m) 159/184bpm [1495b/mi] 109cal 6.38/6.7mph 2) 1m - 8:50(8:50/m) 114/184bpm [1008b/mi] 46cal 6.79/7.16mph 3) 1m - 8:30(8:30/m) 93/182bpm [790b/mi] 23cal 7.06/7.37mph 4) 1m - 8:27(8:27/m) 163/189bpm [1379b/mi] 99cal 7.09/7.26mph 5) 1m - 8:37(8:37/m) 111/183bpm [957b/mi] 39cal 6.96/7.45mph 6) 0.01m - 6(7:40/m) 91/92bpm [698b/mi] 7.82/7.56mph Add a comment	-	3.1mi, 26:34 Run - Easy Split Summary === 1) 1m - 9:16(9:16/m) 114/124bpm [1056b/mi] 55cal 6.48/6.8mph 2) 1m - 8:33(8:33/m) 126/142bpm [1077b/mi] 62cal 7.02/7.28mph 3) 1m - 8:15(8:15/m) 136/145bpm [1121b/mi] 70cal 7.28/7.6mph 4) 0.06m - 30(7:49/m) 143/143bpm [1118b/mi] 4cal 7.67/7.33mph Add a comment

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