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tuck up M55
-
Races
227 -
Miles
27699 -
Miles
1 -
Miles
177 -
Mile
5:41 -
5k
17:21 -
5M
28:33 -
10k
35:04 -
10M
56:24 -
Half
1:18:24 -
Mara
2:52:53
About Me
54 year old Postie. Ran my fastest times when I was in the RAF in Germany in the 80's. Gave up for 16 years due to all sorts of things, then started again about 10 years ago. Been touch and go for a few years whether I could continue as I can't get rid of a back problem, but still just about going.
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- Best Times
- Best WAVA
| Dist | Races | PB | WB | 1985 | 1986 | 1987 | 1988 | 1989 | 1991 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 4 | 5:41
5:41/mi
|
0.00 | 5:59 | 5:55 | 5:41 | ||||||||||||||||||
| 2mi | 2 | 11:39
5:50/mi
|
0.00 | 11:39 | 12:59 | |||||||||||||||||||
| 3mi | 5 | 17:40
5:53/mi
|
0.00 | 17:47 | 19:20 | 20:02 | 17:40 | 20:18 | ||||||||||||||||
| 5km | 101 | 17:21
5:35/mi
|
0.00 | 17:21 | 19:44 | 18:48 | 19:56 | 19:48 | 20:43 | 18:56 | 18:38 | 18:29 | 21:57 | 23:46 | 20:00 | 22:19 | ||||||||
| 4mi | 8 | 24:02
6:01/mi
|
0.00 | 24:43 | 25:30 | 24:02 | 25:43 | |||||||||||||||||
| 4.5mi | 1 | 31:39
7:06/mi
|
0.00 | 31:39 | ||||||||||||||||||||
| 5mi | 11 | 28:33
5:43/mi
|
0.00 | 28:33 | 37:29 | 31:13 | 32:55 | 32:23 | 31:22 | 31:07 | 31:46 | 34:13 | ||||||||||||
| 10km | 23 | 35:04
5:39/mi
|
0.00 | 40:13 | 35:43 | 35:04 | 36:53 | 38:49 | 44:51 | 41:03 | 42:35 | 38:55 | 39:53 | 40:50 | 39:58 | |||||||||
| 10.4km | 1 | 38:33
5:58/mi
|
0.00 | 38:33 | ||||||||||||||||||||
| 11km | 3 | 39:17
5:45/mi
|
0.00 | 41:01 | 41:30 | 39:17 | ||||||||||||||||||
| 7mi | 6 | 48:46
6:58/mi
|
0.00 | 48:46 | 50:28 | |||||||||||||||||||
| 7.1mi | 1 | 47:43
6:43/mi
|
0.00 | 47:43 | ||||||||||||||||||||
| 8mi | 1 | 52:55
6:37/mi
|
0.00 | 52:55 | ||||||||||||||||||||
| 9.2mi | 1 | 1:01:21
6:40/mi
|
0.00 | 1:01:21 | ||||||||||||||||||||
| 9.6mi | 1 | 1:13:05
7:37/mi
|
0.00 | 1:13:05 | ||||||||||||||||||||
| 10mi | 16 | 56:24
5:38/mi
|
0.00 | 1:02:06 | 1:00:29 | 57:52 | 56:24 | 58:27 | 1:08:54 | 1:06:08 | 1:07:22 | 1:05:37 | 1:04:00 | 1:08:52 | ||||||||||
| 10.4mi | 1 | 1:14:14
7:08/mi
|
0.00 | 1:14:14 | ||||||||||||||||||||
| 12.5mi | 1 | 1:20:14
6:26/mi
|
0.00 | 1:20:14 | ||||||||||||||||||||
| 13mi | 1 | 1:22:21
6:21/mi
|
0.00 | 1:22:21 | ||||||||||||||||||||
| 13.1mi | 30 | 1:18:24
5:59/mi
|
0.00 | 1:18:24 | 1:19:27 | 1:35:08 | 1:30:46 | 1:26:31 | 1:28:06 | 1:26:17 | 1:36:19 | 1:27:04 | 1:26:32 | 1:25:28 | 1:33:57 | |||||||||
| 23.5km | 1 | 1:32:05
6:18/mi
|
0.00 | 1:32:05 | ||||||||||||||||||||
| 25km | 1 | 1:37:23
6:16/mi
|
0.00 | 1:37:23 | ||||||||||||||||||||
| 16mi | 2 | 2:08:38
8:02/mi
|
0.00 | 2:23:34 | 2:08:38 | |||||||||||||||||||
| 30km | 1 | 2:14:11
7:12/mi
|
0.00 | 2:14:11 | ||||||||||||||||||||
| 26.2mi | 2 | 2:52:53
6:36/mi
|
0.00 | 2:52:53 | 3:06:43 |
2021 |
Distance | Date | Result | WAVA |
| Old Father Time virtual 5mile | 5mi | 17 Jan | 34:13 | 73.98% |
2020 |
Distance | Date | Result | WAVA |
| Burnham and Highbridge parkrun | 5km | 22 Feb | 25:00 | 61.34% |
| Hereford parkrun | 5km | 11 Jan | 22:19 | 68.72% |
| Barry Island parkrun | 5km | 1 Jan | 22:28 | 68.26% |
2019 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 25 Dec | 21:14 | 72.23% |
| Tremorfa parkrun | 5km | 30 Nov | 21:42 | 70.67% |
| Rose Inn Series Race 4 | 4mi | 13 Aug | 25:43 | 76.78% |
| Summer Sizzler 5K | 5km | 7 Aug | 20:00 | 76.68% |
| The Race of Truth - Les Croupiers 5K Time Trial | 5km | 1 Aug | 20:14 | 75.79% |
| Burnham and Highbridge parkrun | 5km | 27 Jul | 20:06 | 76.30% |
| SSAFA 5K Series Race 3 | 5km | 24 Jul | 20:11 | 75.98% |
| Torbay Velopark parkrun | 5km | 20 Jul | 20:22 | 75.30% |
| Cardiff Summer Series 4 Miles | 4mi | 5 Jul | 26:15 | 75.22% |
| SSAFA 5K Series Race 2 | 5km | 19 Jun | 20:11 | 75.98% |
| Cardiff parkrun | 5km | 15 Jun | 21:36 | 71.00% |
| Cardiff Summer Series 3 Miles | 3mi | 14 Jun | 20:18 | 72.95% |
| Cardiff Summer Series 2 Miles | 2mi | 31 May | 12:59 | 72.19% |
| Cardiff parkrun | 5km | 4 May | 20:26 | 75.05% |
| Pentyrch Hill Race | 7mi | 30 Apr | 1:03:25 | 56.16% |
| Les Croupiers Castles 10 | 10mi | 14 Apr | 1:08:52 | 74.71% |
| Cardiff parkrun | 5km | 30 Mar | 20:42 | 73.50% |
| Cardiff Taff Trail Half Marathon | 13.1mi | 24 Mar | 1:33:57 | 71.84% |
| Cardiff parkrun | 5km | 23 Mar | 25:18 | 60.14% |
| Hereford parkrun | 5km | 2 Mar | 21:16 | 71.55% |
| Burnham and Highbridge parkrun | 5km | 9 Feb | 22:09 | 68.69% |
| Cardiff parkrun | 5km | 26 Jan | 22:18 | 68.23% |
2018 |
Distance | Date | Result | WAVA |
| Hereford parkrun | 5km | 29 Dec | 23:46 | 64.02% |
| Cardiff parkrun | 5km | 17 Nov | 24:41 | 61.64% |
| Cardiff parkrun | 5km | 10 Mar | 28:47 | 52.45% |
2017 |
Distance | Date | Result | WAVA |
| cardiff parkrun | 5km | 25 Mar | 21:57 | 68.25% |
| Hereford parkrun | 5km | 14 Jan | 21:57 | 68.25% |
| The Kymin (AS) | 3.95mi | 7 Jan | 39:07 | 48.69% |
| Old Father Time 5 | 5mi | 1 Jan | 31:46 | 77.03% |
2016 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 3 Dec | 19:41 | 76.11% |
| Sospan MT 10 | 10mi | 20 Nov | 1:10:16 | 71.30% |
| Burnham and Highbridge parkrun | 5km | 22 Oct | 20:04 | 74.65% |
| Cardiff Half Marathon | 13.1mi | 2 Oct | 1:31:56 | 72.12% |
| Cardiff parkrun | 5km | 17 Sep | 20:47 | 72.08% |
| Lymington Woodside parkrun | 5km | 10 Sep | 21:46 | 68.82% |
| Cardiff parkrun | 5km | 3 Sep | 20:27 | 73.25% |
| Lloyd parkrun | 5km | 27 Aug | 22:20 | 67.08% |
| Cardiff parkrun | 5km | 20 Aug | 20:40 | 72.48% |
| Cardiff parkrun | 5km | 13 Aug | 21:17 | 70.38% |
| Rose Inn Series Race 2 | 4mi | 14 Jun | 24:02 | 80.25% |
| Cardiff Summer Series 3 Miles | 3mi | 10 Jun | 17:40 | 81.88% |
| WCR - Buith Wells to Drovers | 10.4mi | 5 Jun | 1:14:14 | 70.19% |
| Merthyr Mawr Lane 5K | 5km | 1 Jun | 18:29 | 81.05% |
| Cardiff Summer Series 2 Miles | 2mi | 27 May | 11:39 | 78.48% |
| SSAFA 5K Series Race 1 | 5km | 18 May | 18:55 | 79.19% |
| Sirhowy Challenge | 9.6mi | 15 May | 1:13:05 | 65.71% |
| Hereford Half Marathon | 13.1mi | 8 May | 1:26:05 | 77.02% |
| croups r.bannister mile challenge | 1mi | 6 May | 5:41 | 75.85% |
| Les Croupiers Castles 10 | 10mi | 1 May | 1:04:00 | 78.28% |
| Cardiff Summer Series 1 Mile | 1mi | 29 Apr | 5:57 | 72.45% |
| Pentyrch Hill Race | 7mi | 26 Apr | 54:25 | 63.76% |
| Burnham and Highbridge parkrun | 5km | 16 Apr | 20:15 | 73.98% |
| Weston Prom Run 8/9 | 5mi | 14 Apr | 31:07 | 78.64% |
| Cardiff parkrun | 5km | 2 Apr | 19:04 | 77.96% |
| Cardiff parkrun | 5km | 26 Mar | 19:08 | 77.69% |
| Forest of Dean Spring Half Marathon | 13.1mi | 20 Mar | 1:25:28 | 76.89% |
| NEATH 10 MILE ELITE ROAD RACE | 10mi | 21 Feb | 1:06:18 | 74.91% |
| Cardiff parkrun | 5km | 13 Feb | 19:52 | 74.83% |
| Les Croupiers Handicap 10 | 10mi | 7 Feb | 1:06:12 | 75.03% |
| Cardiff parkrun | 5km | 30 Jan | 19:21 | 76.82% |
| Cardiff parkrun | 5km | 2 Jan | 20:50 | 71.35% |
2015 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 26 Dec | 20:45 | 71.64% |
| cardiff parkrun | 5km | 12 Dec | 19:17 | 77.09% |
| Hereford parkrun | 5km | 21 Nov | 21:30 | 69.14% |
| Cardiff parkrun | 5km | 10 Oct | 20:12 | 73.59% |
| Cardiff Half Marathon | 13.1mi | 4 Oct | 1:32:30 | 71.05% |
| Cardiff parkrun | 5km | 5 Sep | 20:55 | 71.07% |
| Cardiff parkrun | 5km | 18 Jul | 21:24 | 69.46% |
| Welsh Castles Relay- Stage 15- Red Kite Centre to Brecon | 12.48mi | 7 Jun | 1:20:14 | 77.89% |
| Merthyr Mawr Lane 5K | 5km | 27 May | 18:46 | 79.21% |
| SSAFA 5K Series Race 1 | 5km | 20 May | 18:38 | 79.78% |
| Hereford HM | 13.1mi | 10 May | 1:26:32 | 75.94% |
| croups r.bannister mile challenge | 1mi | 8 May | 5:55 | 72.27% |
| les croupiers 10 mile castles trial | 10mi | 3 May | 1:05:37 | 75.69% |
| Pentyrch Hill Race | 7mi | 28 Apr | 54:53 | 62.68% |
| Weston Prom Run 8/9 | 5mi | 23 Apr | 31:22 | 77.38% |
| kymin dash | 7.1mi | 19 Apr | 47:43 | 73.12% |
| Cardiff parkrun | 5km | 28 Mar | 20:03 | 73.58% |
| Llanelli waterside half marathon | 13.1mi | 8 Mar | 1:28:35 | 73.55% |
| Cardiff parkrun | 5km | 14 Feb | 19:24 | 76.04% |
| Les Croupiers Handicap 10 | 10mi | 1 Feb | 1:07:27 | 73.01% |
| Cardiff parkrun | 5km | 31 Jan | 23:05 | 63.91% |
| Cardiff parkrun | 5km | 1 Jan | 19:55 | 74.07% |
2014 |
Distance | Date | Result | WAVA |
| Old Father Time 5 Mile | 5mi | 28 Dec | 32:51 | 73.28% |
| Cardiff parkrun | 5km | 20 Dec | 20:20 | 72.55% |
| Cardiff parkrun | 5km | 8 Nov | 22:20 | 66.05% |
| Cardiff Parkrun | 5km | 19 Apr | 18:56 | 77.92% |
| Magnificent Eastnor Castle 7 | 7mi | 13 Apr | 50:28 | 67.02% |
| Atlantic College 10K | 10km | 16 Mar | 39:58 | 74.54% |
| Castle Combe Half Marathon | 13.1mi | 9 Mar | 1:27:04 | 74.19% |
| Weston Prom Run 6/9 | 5mi | 27 Feb | 32:23 | 73.74% |
| Llyn Llech Owain Parkrun | 5km | 22 Feb | 20:13 | 72.42% |
| Les Croupiers Handicap 10 | 10mi | 2 Feb | 1:07:22 | 72.47% |
| Lliswerry 8 | 8mi | 26 Jan | 52:55 | 73.05% |
| Cardiff Parkrun | 5km | 18 Jan | 19:52 | 73.69% |
| Cardiff Parkrun | 5km | 11 Jan | 19:56 | 73.45% |
| Cardiff Parkrun | 5km | 1 Jan | 20:49 | 70.33% |
2013 |
Distance | Date | Result | WAVA |
| Old Father Time 5 Mile | 5mi | 29 Dec | 32:55 | 72.54% |
| Cardiff Parkrun | 5km | 25 Dec | 20:43 | 70.67% |
| Cardiff Parkrun | 5km | 7 Dec | 20:44 | 70.61% |
| Cardiff Parkrun | 5km | 2 Nov | 22:38 | 64.69% |
| Cardiff Parkrun | 5km | 26 Oct | 22:40 | 64.59% |
| Burnham on Sea Half Marathon | 13.1mi | 6 Oct | 1:36:19 | 67.06% |
| Cardiff parkrun | 5km | 5 Oct | 23:28 | 62.39% |
| Cardiff parkrun | 5km | 14 Sep | 21:25 | 68.36% |
| Cardiff Parkrun | 5km | 19 Jan | 21:12 | 68.54% |
| Cardiff parkrun | 5km | 5 Jan | 22:03 | 65.90% |
2012 |
Distance | Date | Result | WAVA |
| Cardiff Parkrun | 5km | 24 Nov | 20:42 | 70.20% |
| Cardiff Parkrun | 5km | 3 Nov | 21:48 | 66.66% |
| Burnham on Sea Half Marathon | 13.1mi | 7 Oct | 1:27:11 | 73.45% |
| Pontypridd Roadents Bedlinog 10 Mile | 10mi | 30 Sep | 1:06:08 | 73.20% |
| Weston-super-Mare Half Marathon | 13.1mi | 23 Sep | 1:26:17 | 74.22% |
| les croupiers 1m time trial | 1mi | 7 Sep | 5:59 | 69.76% |
| Torbay Royal Regatta 10k | 10km | 26 Aug | 41:31 | 71.16% |
| Rose Inn Series Race 4 | 4mi | 14 Aug | 25:30 | 73.37% |
| Merlin Half Marathon | 13.1mi | 12 Aug | 1:30:26 | 70.81% |
| Brecon 10 | 10mi | 5 Aug | 1:09:05 | 70.07% |
| Cardiff Parkrun | 5km | 4 Aug | 19:48 | 73.39% |
| Magor Marsh 10k | 10km | 29 Jul | 40:50 | 72.35% |
| SSAFA 5K Series Race 3 | 5km | 25 Jul | 20:12 | 71.94% |
| Cardiff Parkrun | 5km | 21 Jul | 20:33 | 70.71% |
| Cardiff Summer Series 4 Miles | 4mi | 20 Jul | 26:13 | 71.36% |
| Cardiff Summer Series 3 Miles | 3mi | 29 Jun | 20:02 | 70.04% |
| SSAFA 5K Series Race 2 | 5km | 20 Jun | 21:17 | 68.27% |
| Cardiff Parkrun | 5km | 28 Apr | 23:31 | 61.79% |
| Cardiff Parkrun | 5km | 21 Apr | 23:44 | 61.23% |
| Cardiff Parkrun | 5km | 14 Apr | 25:23 | 57.25% |
| Cardiff 5K Parkrun | 5km | 11 Feb | 21:32 | 66.98% |
| Cardiff 5K Parkrun | 5km | 4 Feb | 21:32 | 66.98% |
2011 |
Distance | Date | Result | WAVA |
| minstead stinger | 9.2mi | 23 Oct | 1:01:21 | 71.88% |
| Cardiff Half Marathon | 13.1mi | 16 Oct | 1:28:06 | 72.07% |
| Burnham on Sea Half Marathon | 13.1mi | 2 Oct | 1:33:09 | 68.16% |
| Cardiff 10k | 10km | 11 Sep | 39:53 | 73.47% |
| Tydfilians Roman Run | 16mi | 3 Sep | 2:08:38 | 61.80% |
| Cardiff 5K Parkrun | 5km | 20 Aug | 19:56 | 72.35% |
| Les Croupiers 5K Time Trial | 5km | 11 Aug | 20:04 | 71.87% |
| Brecon 10 | 10mi | 7 Aug | 1:08:54 | 69.67% |
| Magor Marsh 10k | 10km | 31 Jul | 42:55 | 68.28% |
| Cardiff 5K Parkrun | 5km | 9 Jul | 21:35 | 66.82% |
| Cardiff 5K Parkrun | 5km | 16 Apr | 23:16 | 61.99% |
| Cardiff 5K Parkrun | 5km | 9 Apr | 24:23 | 58.71% |
| Cardiff 5K Parkrun | 5km | 26 Feb | 25:34 | 56.00% |
| Gloucester Marathon | 26.2mi | 23 Jan | 3:06:43 | 71.01% |
| Old Father Time 5 Mile | 5mi | 2 Jan | 31:13 | 74.68% |
| Cardiff 5K Parkrun | 5km | 1 Jan | 21:43 | 65.92% |
2010 |
Distance | Date | Result | WAVA |
| Cardiff 5K Parkrun | 5km | 18 Dec | 21:51 | 65.52% |
| Cardiff 5K Parkrun | 5km | 30 Oct | 18:53 | 75.81% |
| Exmoor Stagger | 16mi | 24 Oct | 2:23:34 | 54.91% |
| Cardiff parkrun # 139 | 5km | 23 Oct | 21:04 | 67.96% |
| Cardiff Half Marathon | 12.98mi | 17 Oct | 1:22:21 | 75.75% |
| Burnham on Sea Half Marathon | 13.1mi | 3 Oct | 1:26:40 | 72.65% |
| Swansea Bay 10k | 10km | 26 Sep | 38:55 | 74.69% |
| Cardiff 5K Parkrun | 5km | 18 Sep | 18:48 | 76.15% |
| Chippenham Half Marathon | 13.1mi | 12 Sep | 1:26:31 | 72.77% |
| Summer Sizzler 5K | 5km | 25 Aug | 19:02 | 75.22% |
| Cardiff 5K Parkrun | 5km | 21 Aug | 19:24 | 73.79% |
| The Race of Truth - Les Croupiers 5K Time Trial | 5km | 19 Aug | 19:26 | 73.67% |
| Merthyr Police 10K | 10km | 15 Aug | 39:59 | 72.69% |
| Rose Inn Series Race 4 | 4mi | 10 Aug | 24:43 | 74.57% |
| Magor Marsh 10k | 10km | 1 Aug | 40:12 | 72.30% |
| SSAFA 5K Series Race 3 | 5km | 21 Jul | 19:17 | 74.24% |
| Cwmcarn Scenic 7 | 7mi | 14 Jul | 48:46 | 67.64% |
| Self Transcendence 4 Miles | 4mi | 9 Jul | 26:06 | 70.62% |
| Tintern Trot | 10.2km | 1 Jul | 47:40 | 62.20% |
| SSAFA 5K Series Race 2 | 5km | 23 Jun | 19:56 | 71.82% |
| Rose Inn Series Race 2 | 4mi | 8 Jun | 25:56 | 71.07% |
| Cardiff 5K Parkrun | 5km | 5 Jun | 20:44 | 69.05% |
| Self Transcendence 3 Miles | 3mi | 4 Jun | 19:20 | 71.50% |
| Hereford Half Marathon | 13.1mi | 16 May | 1:33:43 | 67.18% |
| Cardiff 5K Parkrun | 5km | 15 May | 20:38 | 69.38% |
| Sorbrook Challenge 10K | 10km | 9 May | 44:37 | 65.14% |
| pentyrch hill race | 7mi | 27 Apr | 1:00:01 | 54.96% |
| Porthkerry Plod | 5mi | 18 Apr | 37:29 | 62.19% |
| Cardiff 5K Parkrun | 5km | 10 Apr | 21:10 | 67.14% |
| Cardiff 5K Parkrun | 5km | 3 Apr | 21:44 | 65.39% |
| Cardiff 5K Parkrun | 5km | 20 Feb | 24:16 | 58.56% |
2009 |
Distance | Date | Result | WAVA |
| Cardiff 10K | 10km | 6 Sep | 42:35 | 67.70% |
| Cardiff 5K Parkrun | 5km | 29 Aug | 20:03 | 70.88% |
| Cardiff parkrun | 5km | 22 Aug | 19:44 | 72.02% |
2008 |
Distance | Date | Result | WAVA |
| Cardiff Half Marathon | 13.1mi | 19 Oct | 1:30:46 | 68.22% |
| HSBC Cardiff 10km | 10km | 7 Sep | 41:03 | 69.67% |
| BUPA Great Wales Run | 10km | 27 Jul | 43:02 | 66.46% |
2007 |
Distance | Date | Result | WAVA |
| Cardiff Half Marathon | 13.1mi | 14 Oct | 1:35:08 | 64.56% |
| Cardiff 10K | 10km | 9 Sep | 44:51 | 63.26% |
| Great Wales Run | 10km | 29 Jul | 47:21 | 59.92% |
1991 |
Distance | Date | Result | WAVA |
| TOMPKINS PARK 10K | 10km | 30 Jun | 38:49 | 68.83% |
| MT CLARMONT-AUSTRALIA | 10km | 9 Jun | 39:36 | 67.47% |
| CARINE - PERTH - AUSTRALIA | 4.46mi | 12 May | 31:39 | 60.10% |
| PERTH-- AUSTRALIA | 10km | 14 Apr | 52:55 | 50.49% |
1989 |
Distance | Date | Result | WAVA |
| BRUGGEN 10----GERMANY | 10mi | 8 Apr | 58:27 | 75.28% |
| HARSEWINKLE---GERMANY | 11km | 2 Apr | 39:17 | 74.81% |
| PADERBORNE-GERMANY | 10km | 25 Mar | 36:53 | 72.44% |
1988 |
Distance | Date | Result | WAVA |
| GUTERSLOH---GERMANY | 10km | 31 Dec | 35:04 | 76.19% |
| GUTERSLOH 3M | 3mi | 6 Dec | 17:47 | 70.50% |
| MARIANFELD--GERMANY | 10.4km | 4 Sep | 38:33 | 72.08% |
| MINDEN-GERMANY | 13.1mi | 3 Jul | 1:19:27 | 73.48% |
| DETMOLD | 10km | 24 Jun | 36:09 | 73.91% |
| VLOTHO --- GERMANY | 13.1mi | 19 Jun | 1:22:06 | 71.11% |
| SASSENBURG-- GERMANY | 10km | 15 Jun | 36:24 | 73.40% |
| AUGUSTORF-- GERMANY | 23.5km | 5 Jun | 1:32:05 | 70.67% |
| SENNELAGER HALF -- GERMANY | 13.1mi | 1 May | 1:22:20 | 70.91% |
| BRUGGEN 10----GERMANY | 10mi | 9 Apr | 56:24 | 78.01% |
| HARSEWINKLE---GERMANY | 11km | 27 Mar | 41:30 | 70.82% |
1987 |
Distance | Date | Result | WAVA |
| GUTERSLOH---GERMANY | 10km | 31 Dec | 35:43 | 74.80% |
| bismarck relays gutersloh germany | 5km | 21 Nov | 17:21 | 74.83% |
| BERLIN MARATHON---GERMANY | 26.2mi | 4 Oct | 2:52:53 | 71.12% |
| HERMANSLAUF | 30km | 26 Apr | 2:14:11 | 63.47% |
| BRUGGEN 10----GERMANY | 10mi | 11 Apr | 57:52 | 76.04% |
| BERTLICH--GERMANY | 25km | 15 Feb | 1:37:23 | 71.09% |
1986 |
Distance | Date | Result | WAVA |
| BRUGGEN 10----GERMANY | 10mi | 12 Apr | 1:00:29 | 72.75% |
| HARSEWINKLE---GERMANY | 11km | 6 Apr | 41:01 | 71.65% |
1985 |
Distance | Date | Result | WAVA |
| GUTERSLOH---GERMANY | 10km | 31 Dec | 40:13 | 66.43% |
| STROUD | 13.1mi | 27 Oct | 1:18:24 | 74.47% |
| HERITAGE COAST | 13.1mi | 6 Oct | 1:24:51 | 68.81% |
| RAF WYTON 5 MILE ROAD RELAY | 5mi | 2 Oct | 28:33 | 74.69% |
| Cardiff Half Marathon | 13.1mi | 8 Sep | 1:21:09 | 71.94% |
| RHONNDA | 10mi | 14 Jul | 1:02:06 | 70.85% |
| Cynnon Valley Half Marathon 1985 | 13.1mi | 14 Jul | 1:22:34 | 70.71% |
| bridgend fun run | 5mi | 30 Jun | 30:58 | 68.86% |
| ABERTILLERY | 13.1mi | 16 Jun | 1:28:34 | 65.92% |
| BRYNMAWR | 13.1mi | 9 Jun | 1:23:11 | 70.19% |
| BRIDGEND | 13.1mi | 19 May | 1:39:44 | 58.54% |
| COWBRIDGE | 13.1mi | 12 May | 1:33:34 | 62.40% |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2021 | 120 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 120 |
| 2020 | 58 | 36 | 125 | 177 | 222 | 200 | 211 | 204 | 201 | 202 | 214 | 152 | 2001 |
| 2020 | 8 | 0 | 0 | 0 | 13 | 27 | 37 | 36 | 40 | 16 | 0 | 0 | 177 |
| 2019 | 200 | 200 | 252 | 234 | 147 | 252 | 220 | 126 | 4 | 94 | 143 | 197 | 2069 |
| 2018 | 0 | 0 | 8 | 21 | 0 | 0 | 0 | 0 | 8 | 102 | 147 | 128 | 414 |
| 2017 | 76 | 31 | 107 | 24 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 238 |
| 2016 | 250 | 228 | 257 | 219 | 235 | 202 | 35 | 139 | 201 | 232 | 219 | 234 | 2451 |
| 2015 | 209 | 201 | 164 | 227 | 223 | 107 | 10 | 59 | 139 | 207 | 228 | 189 | 1964 |
| 2014 | 201 | 209 | 243 | 150 | 0 | 138 | 24 | 2 | 76 | 145 | 193 | 235 | 1616 |
| 2013 | 126 | 0 | 0 | 0 | 20 | 83 | 129 | 159 | 189 | 79 | 135 | 190 | 1110 |
| 2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | 0 | 0.5 |
| 2012 | 6 | 128 | 24 | 56 | 170 | 178 | 243 | 197 | 203 | 34 | 115 | 9 | 1364 |
| 2011 | 241 | 36 | 0 | 11 | 0 | 114 | 227 | 271 | 259 | 233 | 167 | 52 | 1611 |
| 2010 | 20 | 74 | 133 | 155 | 172 | 176 | 193 | 227 | 236 | 207 | 247 | 218 | 2059 |
| 2009 | 128 | 118 | 129 | 126 | 70 | 93 | 100 | 142 | 53 | 0 | 0 | 0 | 958 |
| 2008 | 180 | 130 | 154 | 117 | 123 | 130 | 134 | 136 | 128 | 134 | 128 | 134 | 1628 |
| 2007 | 0 | 6 | 0 | 0 | 16 | 97 | 120 | 162 | 164 | 133 | 145 | 124 | 966 |
| 1991 | 0 | 0 | 0 | 72 | 161 | 136 | 0 | 0 | 0 | 0 | 0 | 0 | 369 |
| 1989 | 187 | 152 | 235 | 65 | 0 | 7 | 0 | 0 | 0 | 0 | 0 | 0 | 646 |
| 1988 | 49 | 156 | 207 | 209 | 206 | 232 | 83 | 194 | 108 | 151 | 183 | 211 | 1990 |
| 1987 | 175 | 210 | 209 | 183 | 172 | 191 | 156 | 228 | 178 | 207 | 211 | 233 | 2354 |
| 1986 | 170 | 172 | 144 | 35 | 25 | 12 | 37 | 168 | 61 | 186 | 198 | 138 | 1346 |
| 1985 | 0 | 0 | 0 | 0 | 26 | 31 | 23 | 0 | 138 | 109 | 32 | 65 | 424 |
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Wed 23rd Dec
Dec 23
|
Thu 24th Dec
Dec 24
|
Fri 25th Dec
Dec 25
|
Sat 26th Dec
Dec 26
|
Sun 27th Dec
Dec 27
|
Mon 28th Dec
Dec 28
|
Tue 29th Dec
Dec 29
|
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-
|
3mi,
23:38 Running - Hill Work
Split Summary
=== 1) 1m - 7:37(7:37/m) 180/190bpm 128cal 7.88/8.7mph 2) 1m - 7:57(7:57/m) 140/188bpm 103cal 7.55/8.22mph 3) 1m - 7:47(7:47/m) 132/142bpm 90cal 7.7/8.72mph 4) 0.04m - 18(7:33/m) 137/139bpm 3cal 7.95/7.28mph |
6.6mi,
57:43 Running - Easy
Split Summary
=== 1) 1m - 8:52(8:52/m) 117/123bpm 95cal 6.77/7.68mph 2) 1m - 8:55(8:55/m) 126/129bpm 105cal 6.72/7.76mph 3) 1m - 8:15(8:15/m) 132/134bpm 103cal 7.27/8.35mph 4) 1m - 8:48(8:48/m) 137/138bpm 113cal 6.81/8.27mph 5) 1m - 8:36(8:36/m) 138/138bpm 110cal 6.97/8.39mph 6) 1m - 8:35(8:35/m) 138/138bpm 110cal 6.99/8.43mph 7) 0.59m - 5:41(9:37/m) 138/138bpm 72cal 6.24/7.89mph |
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13.7mi,
2:00:46 Running - Long Run
Split Summary
=== 1) 1m - 9:22(9:22/m) 123/171bpm 92cal 6.4/7.68mph 2) 1m - 9:20(9:20/m) 122/144bpm 98cal 6.43/7.49mph 3) 1m - 8:27(8:27/m) 123/144bpm 87cal 7.1/7.99mph 4) 1m - 8:44(8:44/m) 129/137bpm 97cal 6.87/8.12mph 5) 1m - 8:22(8:22/m) 130/141bpm 94cal 7.17/8.22mph 6) 1m - 8:36(8:36/m) 123/135bpm 74cal 6.97/8.04mph 7) 1m - 8:58(8:58/m) 131/140bpm 97cal 6.7/7.78mph 8) 1m - 8:08(8:08/m) 130/140bpm 82cal 7.37/8.33mph 9) 1m - 8:32(8:32/m) 135/145bpm 96cal 7.04/8.12mph 10) 1m - 8:27(8:27/m) 131/143bpm 84cal 7.1/8.12mph 11) 1m - 8:45(8:45/m) 125/133bpm 59cal 6.85/7.93mph 12) 1m - 9:09(9:09/m) 134/143bpm 97cal 6.56/7.72mph 13) 1m - 8:59(8:59/m) 125/134bpm 58cal 6.68/7.72mph 14) 0.72m - 6:56(9:37/m) 124/133bpm 41cal 6.23/7.39mph |
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Wed 30th Dec
Dec 30
|
Thu 31st Dec
Dec 31
|
Fri 1st Jan
Jan 1
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Sat 2nd Jan
Jan 2
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Sun 3rd Jan
Jan 3
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Mon 4th Jan
Jan 4
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Tue 5th Jan
Jan 5
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|
1.7mi,
14:22 Running - Warm Down
Split Summary
=== 1) 1m - 8:18(8:18/m) 136/151bpm 104cal 7.22/8.37mph 2) 0.67m - 6:03(9:02/m) 138/143bpm 76cal 6.64/7.7mph
2.2mi,
15:00Running - Intervals
Split Summary
=== 1) 1m - 6:49(6:49/m) 139/167bpm 85cal 8.8/9.37mph 2) 1m - 6:49(6:49/m) 145/155bpm 90cal 8.8/9.52mph 3) 0.2m - 1:22(6:46/m) 152/155bpm 19cal 8.86/9.1mph
2.2mi,
18:30Running - Warm Up
Split Summary
=== 1) 1m - 8:32(8:32/m) 169/181bpm 138cal 7.03/7.78mph 2) 1m - 8:10(8:10/m) 142/175bpm 105cal 7.34/7.64mph 3) 0.23m - 1:48(7:51/m) 131/136bpm 20cal 7.64/7.66mph
5.2mi,
43:30Running - Steady-State
Split Summary
=== 1) 1m - 8:37(8:37/m) 174/184bpm 140cal 6.96/7.74mph 2) 1m - 8:24(8:24/m) 183/187bpm 139cal 7.14/7.62mph 3) 1m - 8:10(8:10/m) 185/190bpm 136cal 7.35/7.72mph 4) 1m - 8:07(8:07/m) 189/194bpm 135cal 7.39/7.87mph 5) 1m - 8:15(8:15/m) 190/196bpm 137cal 7.28/7.85mph 6) 0.24m - 1:58(8:14/m) 189/192bpm 32cal 7.29/7.37mph |
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10.1mi,
1:18:07 Running - Tempo
Split Summary
=== 1) 1m - 7:25(7:25/m) 121/131bpm 81cal 8.09/8.66mph 2) 1m - 7:26(7:26/m) 133/153bpm 91cal 8.07/8.75mph 3) 1m - 7:39(7:39/m) 133/138bpm 93cal 7.84/8.16mph 4) 1m - 7:22(7:22/m) 135/143bpm 90cal 8.14/8.45mph 5) 1m - 7:39(7:39/m) 136/141bpm 94cal 7.84/8.16mph 6) 1m - 7:47(7:47/m) 136/141bpm 94cal 7.71/8.12mph 7) 1m - 7:46(7:46/m) 138/145bpm 95cal 7.72/8.04mph 8) 1m - 7:47(7:47/m) 138/144bpm 95cal 7.72/8.12mph 9) 1m - 8:00(8:00/m) 138/142bpm 96cal 7.5/8.14mph 10) 1m - 8:47(8:47/m) 137/146bpm 100cal 6.82/7.74mph 11) 0.06m - 29(7:57/m) 143/145bpm 6cal 7.54/7.08mph |
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14mi,
1:55:52 Running - Long Run
Split Summary
=== 1) 1m - 8:40(8:40/m) 167/177bpm 145cal 6.92/7.37mph 2) 1m - 8:45(8:45/m) 173/179bpm 149cal 6.85/7.43mph 3) 1m - 8:28(8:28/m) 178/183bpm 145cal 7.08/7.47mph 4) 1m - 8:03(8:03/m) 164/186bpm 117cal 7.46/7.85mph 5) 1m - 8:11(8:11/m) 131/136bpm 66cal 7.33/7.85mph 6) 1m - 7:50(7:50/m) 131/136bpm 65cal 7.66/8.33mph 7) 1m - 8:01(8:01/m) 135/140bpm 81cal 7.49/7.7mph 8) 1m - 8:09(8:09/m) 133/138bpm 75cal 7.36/7.7mph 9) 1m - 8:06(8:06/m) 135/138bpm 80cal 7.4/7.85mph 10) 1m - 8:01(8:01/m) 135/139bpm 80cal 7.48/8.01mph 11) 1m - 8:06(8:06/m) 137/141bpm 85cal 7.41/7.78mph 12) 1m - 8:11(8:11/m) 137/140bpm 86cal 7.33/7.72mph 13) 1m - 8:18(8:18/m) 138/144bpm 87cal 7.23/7.74mph 14) 1m - 8:51(8:51/m) 140/148bpm 100cal 6.78/7.89mph 15) 0.02m - 12(8:09/m) 146/147bpm 2cal 7.36/7.08mph |
5.8mi,
51:04 Running - Recovery Run
Split Summary
=== 1) 1m - 8:55(8:55/m) 109/146bpm 83cal 6.73/7.26mph 2) 1m - 8:36(8:36/m) 122/134bpm 95cal 6.98/7.33mph 3) 1m - 8:39(8:39/m) 128/133bpm 102cal 6.93/7.35mph 4) 1m - 8:43(8:43/m) 127/133bpm 98cal 6.88/7.53mph 5) 1m - 9:41(9:41/m) 137/145bpm 122cal 6.19/7.51mph 6) 0.77m - 6:30(8:29/m) 130/139bpm 72cal 7.07/7.56mph
5.2mi,
46:09Running - Recovery Run
Split Summary
=== 1) 1m - 9:02(9:02/m) 108/122bpm 81cal 6.64/7.1mph 2) 1m - 9:01(9:01/m) 114/124bpm 86cal 6.65/7.08mph 3) 1m - 8:43(8:43/m) 118/126bpm 85cal 6.89/7.26mph 4) 1m - 8:47(8:47/m) 119/130bpm 85cal 6.84/7.16mph 5) 1m - 8:43(8:43/m) 121/130bpm 84cal 6.89/7.6mph 6) 0.22m - 1:54(8:34/m) 118/123bpm 16cal 7/7.08mph |
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Wed 6th Jan
Jan 6
|
Thu 7th Jan
Jan 7
|
Fri 8th Jan
Jan 8
|
Sat 9th Jan
Jan 9
|
Sun 10th Jan
Jan 10
|
Mon 11th Jan
Jan 11
|
Tue 12th Jan
Jan 12
|
|
1.7mi,
15:05 Running - Warm Down
Split Summary
=== 1) 1m - 8:30(8:30/m) 140/166bpm 111cal 7.06/7.99mph 2) 0.73m - 6:35(8:59/m) 141/145bpm 86cal 6.68/7.7mph
2.3mi,
16:00Running - Intervals
Split Summary
=== 1) 1m - 7:09(7:09/m) 139/153bpm 90cal 8.4/9mph 2) 1m - 6:58(6:58/m) 144/154bpm 90cal 8.61/9.14mph 3) 0.28m - 1:54(6:50/m) 154/156bpm 27cal 8.79/8.95mph
2.2mi,
19:16Running - Warm Up
Split Summary
=== 1) 1m - 8:52(8:52/m) 120/139bpm 97cal 6.77/7.26mph 2) 1m - 8:32(8:32/m) 128/150bpm 100cal 7.03/7.28mph 3) 0.23m - 1:53(8:12/m) 128/133bpm 21cal 7.31/7.56mph
5.2mi,
44:40Running - Easy
Split Summary
=== 1) 1m - 8:43(8:43/m) 115/131bpm 87cal 6.89/7.49mph 2) 1m - 8:49(8:49/m) 116/128bpm 87cal 6.81/7.08mph 3) 1m - 8:32(8:32/m) 118/127bpm 83cal 7.03/7.35mph 4) 1m - 8:25(8:25/m) 123/131bpm 88cal 7.13/7.53mph 5) 1m - 8:21(8:21/m) 125/133bpm 88cal 7.19/7.81mph 6) 0.22m - 1:50(8:16/m) 121/127bpm 16cal 7.26/7.1mph |
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5.8mi,
47:34 Running - Easy
Split Summary
=== 1) 1m - 8:32(8:32/m) 121/134bpm 95cal 7.03/7.89mph 2) 1m - 8:06(8:06/m) 128/150bpm 97cal 7.4/7.76mph 3) 1m - 7:57(7:57/m) 135/145bpm 100cal 7.54/8.08mph 4) 1m - 7:59(7:59/m) 136/141bpm 101cal 7.51/8.04mph 5) 1m - 9:04(9:04/m) 143/149bpm 121cal 6.62/7.99mph 6) 0.76m - 5:55(7:46/m) 139/146bpm 75cal 7.72/8.1mph
5.2mi,
40:40Running - Tempo
Split Summary
=== 1) 1m - 7:45(7:45/m) 120/135bpm 83cal 7.75/8.47mph 2) 1m - 7:58(7:58/m) 130/134bpm 97cal 7.53/7.89mph 3) 1m - 7:54(7:54/m) 129/136bpm 92cal 7.59/7.95mph 4) 1m - 7:43(7:43/m) 136/143bpm 96cal 7.78/8.16mph 5) 1m - 7:43(7:43/m) 139/145bpm 97cal 7.78/8.43mph 6) 0.21m - 1:38(7:45/m) 135/140bpm 19cal 7.75/7.83mph |
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14.1mi,
1:51:04 Running - Long Run
Split Summary
=== 1) 1m - 7:47(7:47/m) 118/136bpm 84cal 7.7/8.18mph 2) 1m - 7:57(7:57/m) 122/129bpm 88cal 7.55/7.83mph 3) 1m - 7:37(7:37/m) 134/141bpm 95cal 7.87/8.35mph 4) 1m - 7:22(7:22/m) 139/143bpm 95cal 8.14/8.43mph 5) 1m - 7:33(7:33/m) 142/145bpm 98cal 7.94/8.22mph 6) 1m - 7:42(7:42/m) 142/145bpm 100cal 7.8/8.35mph 7) 1m - 7:53(7:53/m) 141/144bpm 101cal 7.61/7.99mph 8) 1m - 8:16(8:16/m) 146/151bpm 112cal 7.25/8.01mph 9) 1m - 9:41(9:41/m) 151/154bpm 137cal 6.2/7.37mph 10) 1m - 7:27(7:27/m) 137/152bpm 77cal 8.06/8.7mph 11) 1m - 7:33(7:33/m) 137/142bpm 81cal 7.95/8.45mph 12) 1m - 7:23(7:23/m) 141/143bpm 89cal 8.13/8.54mph 13) 1m - 7:38(7:38/m) 142/148bpm 92cal 7.86/8.41mph 14) 1m - 8:29(8:29/m) 145/151bpm 109cal 7.08/7.72mph 15) 0.1m - 46(8:00/m) 150/151bpm 10cal 7.49/7.1mph |
5.8mi,
51:43 Running - Recovery Run
Split Summary
=== 1) 1m - 9:01(9:01/m) 115/127bpm 92cal 6.65/7.16mph 2) 1m - 8:39(8:39/m) 125/130bpm 99cal 6.94/7.43mph 3) 1m - 8:42(8:42/m) 127/132bpm 100cal 6.9/7.18mph 4) 1m - 8:48(8:48/m) 128/133bpm 99cal 6.82/7.2mph 5) 1m - 10:06(10:06/m) 135/143bpm 123cal 5.94/7.08mph 6) 0.75m - 6:28(8:37/m) 128/135bpm 67cal 6.97/7.49mph
5.2mi,
48:58Running - Recovery Run
Split Summary
=== 1) 1m - 9:42(9:42/m) 136/146bpm 124cal 6.18/6.66mph 2) 1m - 9:45(9:45/m) 115/142bpm 82cal 6.15/6.82mph 3) 1m - 9:18(9:18/m) 114/123bpm 76cal 6.46/6.8mph 4) 1m - 9:13(9:13/m) 117/122bpm 80cal 6.51/6.76mph 5) 1m - 9:05(9:05/m) 121/129bpm 85cal 6.61/7.2mph 6) 0.21m - 1:55(9:01/m) 117/122bpm 15cal 6.65/6.74mph |
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|
|
Wed 13th Jan
Jan 13
|
Thu 14th Jan
Jan 14
|
Fri 15th Jan
Jan 15
|
Sat 16th Jan
Jan 16
|
Sun 17th Jan
Jan 17
|
Mon 18th Jan
Jan 18
|
Tue 19th Jan
Jan 19
|
|
0.7mi,
5:00 Running - Intervals
2.2mi,
19:15Running - Warm Down
Split Summary
=== 1) 1m - 8:19(8:19/m) 131/142bpm 101cal 7.21/8.08mph 2) 1m - 9:24(9:24/m) 128/141bpm 109cal 6.39/7.78mph 3) 0.17m - 1:32(9:05/m) 135/138bpm 19cal 6.61/6.7mph
1.3mi,
9:16Running - Intervals
Split Summary
=== 1) 1m - 7:04(7:04/m) 138/151bpm 88cal 8.48/9.14mph 2) 0.3m - 2:12(7:13/m) 148/150bpm 30cal 8.31/8.83mph
2.2mi,
19:02Running - Warm Up
Split Summary
=== 1) 1m - 8:42(8:42/m) 127/178bpm 102cal 6.9/8.12mph 2) 1m - 8:26(8:26/m) 127/133bpm 97cal 7.12/7.56mph 3) 0.23m - 1:55(8:16/m) 128/134bpm 21cal 7.26/7.58mph
5.2mi,
43:47Running - Easy
Split Summary
=== 1) 1m - 8:31(8:31/m) 176/191bpm 139cal 7.05/7.47mph 2) 1m - 8:36(8:36/m) 182/189bpm 144cal 6.97/7.35mph 3) 1m - 8:25(8:25/m) 187/193bpm 141cal 7.13/7.41mph 4) 1m - 8:18(8:18/m) 191/196bpm 139cal 7.23/7.58mph 5) 1m - 8:15(8:15/m) 192/196bpm 138cal 7.28/7.89mph 6) 0.21m - 1:42(8:12/m) 192/196bpm 28cal 7.31/7.6mph |
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5.8mi,
46:59 Running - Easy
Split Summary
=== 1) 1m - 8:26(8:26/m) 111/126bpm 81cal 7.12/7.62mph 2) 1m - 8:02(8:02/m) 121/127bpm 88cal 7.47/7.76mph 3) 1m - 7:48(7:48/m) 131/138bpm 95cal 7.7/8.12mph 4) 1m - 7:55(7:55/m) 132/136bpm 96cal 7.57/8.14mph 5) 1m - 8:52(8:52/m) 139/147bpm 114cal 6.77/7.89mph 6) 0.76m - 5:56(7:52/m) 133/139bpm 70cal 7.63/8.18mph
5.2mi,
38:31Running - Race Pace
Split Summary
=== 1) 1m - 7:44(7:44/m) 150/168bpm 109cal 7.76/8.31mph 2) 1m - 7:46(7:46/m) 129/150bpm 91cal 7.73/8.16mph 3) 1m - 7:26(7:26/m) 134/141bpm 90cal 8.07/8.35mph 4) 1m - 7:13(7:13/m) 139/144bpm 92cal 8.31/8.79mph 5) 1m - 7:01(7:01/m) 144/150bpm 92cal 8.55/9.14mph 6) 0.2m - 1:21(6:49/m) 146/151bpm 18cal 8.81/9.06mph |
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5mi,
43:53 Running - Warm Down
Split Summary
=== 1) 1m - 8:38(8:38/m) 128/142bpm 105cal 6.95/7.49mph 2) 1m - 8:23(8:23/m) 130/135bpm 104cal 7.16/7.49mph 3) 1m - 8:29(8:29/m) 128/131bpm 99cal 7.08/7.56mph 4) 1m - 8:35(8:35/m) 127/134bpm 97cal 6.99/7.68mph 5) 1m - 9:27(9:27/m) 129/135bpm 106cal 6.35/7.56mph 6) 0.04m - 22(8:42/m) 133/134bpm 4cal 6.9/6.57mph
5mi,
34:13Running - Race
Split Summary
=== 1) 1m - 6:41(6:41/m) 128/144bpm 80cal 8.97/9.23mph 2) 1m - 6:50(6:50/m) 143/151bpm 92cal 8.78/9.18mph 3) 1m - 6:51(6:51/m) 150/154bpm 96cal 8.75/9.12mph 4) 1m - 6:49(6:49/m) 151/154bpm 97cal 8.8/9.46mph 5) 1m - 6:51(6:51/m) 152/155bpm 98cal 8.75/9.04mph 6) 0.03m - 10(6:14/m) 154/154bpm 2cal 9.62/9.04mph
5.1mi,
44:26Running - Warm Up
Split Summary
=== 1) 1m - 8:53(8:53/m) 125/136bpm 104cal 6.76/7.51mph 2) 1m - 8:54(8:54/m) 122/131bpm 97cal 6.75/6.95mph 3) 1m - 8:34(8:34/m) 115/121bpm 75cal 7.01/7.2mph 4) 1m - 8:28(8:28/m) 117/122bpm 74cal 7.09/7.39mph 5) 1m - 8:37(8:37/m) 117/121bpm 71cal 6.97/7.35mph 6) 0.12m - 1:02(8:47/m) 116/117bpm 7cal 6.83/7.26mph |
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