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tuck up M55
-
Races
226 -
Miles
26504 -
Miles
1 -
Miles
64 -
WAVA
81.93% -
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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 1mi | 4 | 5:41
5:41/mi
|
75.85 | 5:59 69.76 | 5:55 72.27 | 5:41 75.85 | |||||||||||||||||
| 2mi | 2 | 11:39
5:50/mi
|
78.48 | 11:39 78.48 | 12:59 72.19 | ||||||||||||||||||
| 3mi | 5 | 17:40
5:53/mi
|
81.93 | 17:47 70.04 | 19:20 71.04 | 20:02 69.59 | 17:40 81.93 | 20:18 72.48 | |||||||||||||||
| 5km | 101 | 17:21
5:35/mi
|
81.10 | 17:21 74.35 | 19:44 71.55 | 18:48 75.66 | 19:56 71.89 | 19:48 72.92 | 20:43 70.22 | 18:56 77.89 | 18:38 79.80 | 18:29 81.10 | 21:57 67.81 | 23:46 63.61 | 20:00 76.19 | 22:19 68.28 | |||||||
| 4mi | 8 | 24:02
6:01/mi
|
80.30 | 24:43 74.09 | 25:30 72.89 | 24:02 80.30 | 25:43 76.28 | ||||||||||||||||
| 4.5mi | 1 | 31:39
7:06/mi
|
60.10 | 31:39 60.10 | |||||||||||||||||||
| 5mi | 10 | 28:33
5:43/mi
|
79.63 | 28:33 74.98 | 37:29 62.19 | 31:13 74.68 | 32:55 72.54 | 32:23 74.21 | 31:22 78.36 | 31:07 79.63 | 31:46 77.03 | ||||||||||||
| 10km | 23 | 35:04
5:39/mi
|
76.19 | 40:13 66.43 | 35:43 74.80 | 35:04 76.19 | 36:53 72.44 | 38:49 68.83 | 44:51 63.26 | 41:03 69.67 | 42:35 67.70 | 38:55 74.69 | 39:53 73.47 | 40:50 72.35 | 39:58 76.19 | ||||||||
| 10.4km | 1 | 38:33
5:58/mi
|
72.08 | 38:33 72.08 | |||||||||||||||||||
| 11km | 3 | 39:17
5:45/mi
|
74.81 | 41:01 71.65 | 41:30 70.82 | 39:17 74.81 | |||||||||||||||||
| 7mi | 6 | 48:46
6:58/mi
|
67.64 | 48:46 67.64 | 50:28 67.02 | ||||||||||||||||||
| 7.1mi | 1 | 47:43
6:43/mi
|
74.61 | 47:43 74.61 | |||||||||||||||||||
| 8mi | 1 | 52:55
6:37/mi
|
73.05 | 52:55 73.05 | |||||||||||||||||||
| 9.2mi | 1 | 1:01:21
6:40/mi
|
71.88 | 1:01:21 71.88 | |||||||||||||||||||
| 9.6mi | 1 | 1:13:05
7:37/mi
|
67.04 | 1:13:05 67.04 | |||||||||||||||||||
| 10mi | 16 | 56:24
5:38/mi
|
80.09 | 1:02:06 70.85 | 1:00:29 72.75 | 57:52 76.04 | 56:24 78.01 | 58:27 75.28 | 1:08:54 69.67 | 1:06:08 73.20 | 1:07:22 74.19 | 1:05:37 77.46 | 1:04:00 80.09 | 1:08:52 74.71 | |||||||||
| 10.4mi | 1 | 1:14:14
7:08/mi
|
71.81 | 1:14:14 71.81 | |||||||||||||||||||
| 12.5mi | 1 | 1:20:14
6:26/mi
|
79.96 | 1:20:14 79.96 | |||||||||||||||||||
| 13mi | 1 | 1:22:21
6:21/mi
|
75.75 | 1:22:21 75.75 | |||||||||||||||||||
| 13.1mi | 30 | 1:18:24
5:59/mi
|
79.13 | 1:18:24 74.47 | 1:19:27 73.48 | 1:35:08 64.56 | 1:30:46 68.22 | 1:26:31 72.77 | 1:28:06 72.07 | 1:26:17 74.22 | 1:36:19 67.06 | 1:27:04 74.19 | 1:26:32 78.04 | 1:25:28 79.13 | 1:33:57 71.84 | ||||||||
| 23.5km | 1 | 1:32:05
6:18/mi
|
70.67 | 1:32:05 70.67 | |||||||||||||||||||
| 25km | 1 | 1:37:23
6:16/mi
|
71.09 | 1:37:23 71.09 | |||||||||||||||||||
| 16mi | 2 | 2:08:38
8:02/mi
|
61.80 | 2:23:34 54.91 | 2:08:38 61.80 | ||||||||||||||||||
| 30km | 1 | 2:14:11
7:12/mi
|
63.47 | 2:14:11 63.47 | |||||||||||||||||||
| 26.2mi | 2 | 2:52:53
6:36/mi
|
71.12 | 2:52:53 71.12 | 3:06:43 71.01 |
2020 |
Distance | Date | Result | WAVA |
| Burnham and Highbridge parkrun | 5km | 22 Feb | 25:00 | 60.95% |
| Hereford parkrun | 5km | 11 Jan | 22:19 | 68.28% |
| Barry Island parkrun | 5km | 1 Jan | 22:28 | 67.82% |
2019 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 25 Dec | 21:14 | 71.76% |
| Tremorfa parkrun | 5km | 30 Nov | 21:42 | 70.22% |
| Rose Inn Series Race 4 | 4mi | 13 Aug | 25:43 | 76.28% |
| Summer Sizzler 5K | 5km | 7 Aug | 20:00 | 76.19% |
| The Race of Truth - Les Croupiers 5K Time Trial | 5km | 1 Aug | 20:14 | 75.31% |
| Burnham and Highbridge parkrun | 5km | 27 Jul | 20:06 | 75.81% |
| SSAFA 5K Series Race 3 | 5km | 24 Jul | 20:11 | 75.50% |
| Torbay Velopark parkrun | 5km | 20 Jul | 20:22 | 74.82% |
| Cardiff Summer Series 4 Miles | 4mi | 5 Jul | 26:15 | 74.73% |
| SSAFA 5K Series Race 2 | 5km | 19 Jun | 20:11 | 75.50% |
| Cardiff parkrun | 5km | 15 Jun | 21:36 | 70.54% |
| Cardiff Summer Series 3 Miles | 3mi | 14 Jun | 20:18 | 72.48% |
| Cardiff Summer Series 2 Miles | 2mi | 31 May | 12:59 | 72.19% |
| Cardiff parkrun | 5km | 4 May | 20:26 | 74.57% |
| 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 | 73.03% |
| Cardiff Taff Trail Half Marathon | 13.1mi | 24 Mar | 1:33:57 | 71.84% |
| Cardiff parkrun | 5km | 23 Mar | 25:18 | 59.75% |
| Hereford parkrun | 5km | 2 Mar | 21:16 | 71.09% |
| Burnham and Highbridge parkrun | 5km | 9 Feb | 22:09 | 68.25% |
| Cardiff parkrun | 5km | 26 Jan | 22:18 | 67.79% |
2018 |
Distance | Date | Result | WAVA |
| Hereford parkrun | 5km | 29 Dec | 23:46 | 63.61% |
| Cardiff parkrun | 5km | 17 Nov | 24:41 | 61.25% |
| Cardiff parkrun | 5km | 10 Mar | 28:47 | 52.11% |
2017 |
Distance | Date | Result | WAVA |
| cardiff parkrun | 5km | 25 Mar | 21:57 | 67.81% |
| Hereford parkrun | 5km | 14 Jan | 21:57 | 67.81% |
| The Kymin (AS) | 3.95mi | 7 Jan | 39:07 | 48.38% |
| Old Father Time 5 | 5mi | 1 Jan | 31:46 | 77.03% |
2016 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 3 Dec | 19:41 | 75.62% |
| Sospan MT 10 | 10mi | 20 Nov | 1:10:16 | 71.30% |
| Burnham and Highbridge parkrun | 5km | 22 Oct | 20:04 | 74.17% |
| Cardiff Half Marathon | 13.1mi | 2 Oct | 1:31:56 | 74.10% |
| Cardiff parkrun | 5km | 17 Sep | 20:47 | 71.62% |
| Lymington Woodside parkrun | 5km | 10 Sep | 21:46 | 68.38% |
| Cardiff parkrun | 5km | 3 Sep | 20:27 | 72.78% |
| Lloyd parkrun | 5km | 27 Aug | 22:20 | 66.64% |
| Cardiff parkrun | 5km | 20 Aug | 20:40 | 72.02% |
| Cardiff parkrun | 5km | 13 Aug | 21:17 | 69.93% |
| Rose Inn Series Race 2 | 4mi | 14 Jun | 24:02 | 80.30% |
| Cardiff Summer Series 3 Miles | 3mi | 10 Jun | 17:40 | 81.93% |
| WCR - Buith Wells to Drovers | 10.4mi | 5 Jun | 1:14:14 | 71.81% |
| Merthyr Mawr Lane 5K | 5km | 1 Jun | 18:29 | 81.10% |
| Cardiff Summer Series 2 Miles | 2mi | 27 May | 11:39 | 78.48% |
| SSAFA 5K Series Race 1 | 5km | 18 May | 18:55 | 79.24% |
| Sirhowy Challenge | 9.6mi | 15 May | 1:13:05 | 67.04% |
| Hereford Half Marathon | 13.1mi | 8 May | 1:26:05 | 79.13% |
| croups r.bannister mile challenge | 1mi | 6 May | 5:41 | 75.85% |
| Les Croupiers Castles 10 | 10mi | 1 May | 1:04:00 | 80.09% |
| Cardiff Summer Series 1 Mile | 1mi | 29 Apr | 5:57 | 72.45% |
| Pentyrch Hill Race | 7mi | 26 Apr | 54:25 | 65.04% |
| Burnham and Highbridge parkrun | 5km | 16 Apr | 20:15 | 74.02% |
| Weston Prom Run 8/9 | 5mi | 14 Apr | 31:07 | 79.63% |
| Cardiff parkrun | 5km | 2 Apr | 19:04 | 77.98% |
| Cardiff parkrun | 5km | 26 Mar | 19:08 | 77.71% |
| Forest of Dean Spring Half Marathon | 13.1mi | 20 Mar | 1:25:28 | 79.01% |
| NEATH 10 MILE ELITE ROAD RACE | 10mi | 21 Feb | 1:06:18 | 76.66% |
| Cardiff parkrun | 5km | 13 Feb | 19:52 | 74.84% |
| Les Croupiers Handicap 10 | 10mi | 7 Feb | 1:06:12 | 76.78% |
| Cardiff parkrun | 5km | 30 Jan | 19:21 | 76.84% |
| Cardiff parkrun | 5km | 2 Jan | 20:50 | 71.37% |
2015 |
Distance | Date | Result | WAVA |
| Cardiff parkrun | 5km | 26 Dec | 20:45 | 71.66% |
| cardiff parkrun | 5km | 12 Dec | 19:17 | 77.11% |
| Hereford parkrun | 5km | 21 Nov | 21:30 | 69.16% |
| Cardiff parkrun | 5km | 10 Oct | 20:12 | 73.61% |
| Cardiff Half Marathon | 13.1mi | 4 Oct | 1:32:30 | 73.00% |
| Cardiff parkrun | 5km | 5 Sep | 20:55 | 71.08% |
| Cardiff parkrun | 5km | 18 Jul | 21:24 | 69.48% |
| Welsh Castles Relay- Stage 15- Red Kite Centre to Brecon | 12.48mi | 7 Jun | 1:20:14 | 79.96% |
| Merthyr Mawr Lane 5K | 5km | 27 May | 18:46 | 79.23% |
| SSAFA 5K Series Race 1 | 5km | 20 May | 18:38 | 79.80% |
| Hereford HM | 13.1mi | 10 May | 1:26:32 | 78.04% |
| croups r.bannister mile challenge | 1mi | 8 May | 5:55 | 72.27% |
| les croupiers 10 mile castles trial | 10mi | 3 May | 1:05:37 | 77.46% |
| Pentyrch Hill Race | 7mi | 28 Apr | 54:53 | 63.95% |
| Weston Prom Run 8/9 | 5mi | 23 Apr | 31:22 | 78.36% |
| kymin dash | 7.1mi | 19 Apr | 47:43 | 74.61% |
| Cardiff parkrun | 5km | 28 Mar | 20:03 | 73.56% |
| Llanelli waterside half marathon | 13.1mi | 8 Mar | 1:28:35 | 75.59% |
| Cardiff parkrun | 5km | 14 Feb | 19:24 | 76.02% |
| Les Croupiers Handicap 10 | 10mi | 1 Feb | 1:07:27 | 74.72% |
| Cardiff parkrun | 5km | 31 Jan | 23:05 | 63.89% |
| Cardiff parkrun | 5km | 1 Jan | 19:55 | 74.05% |
2014 |
Distance | Date | Result | WAVA |
| Old Father Time 5 Mile | 5mi | 28 Dec | 32:51 | 74.21% |
| Cardiff parkrun | 5km | 20 Dec | 20:20 | 72.53% |
| Cardiff parkrun | 5km | 8 Nov | 22:20 | 66.04% |
| Cardiff Parkrun | 5km | 19 Apr | 18:56 | 77.89% |
| Magnificent Eastnor Castle 7 | 7mi | 13 Apr | 50:28 | 67.02% |
| Atlantic College 10K | 10km | 16 Mar | 39:58 | 76.19% |
| 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 | 71.95% |
| Les Croupiers Handicap 10 | 10mi | 2 Feb | 1:07:22 | 74.19% |
| Lliswerry 8 | 8mi | 26 Jan | 52:55 | 73.05% |
| Cardiff Parkrun | 5km | 18 Jan | 19:52 | 73.22% |
| Cardiff Parkrun | 5km | 11 Jan | 19:56 | 72.98% |
| Cardiff Parkrun | 5km | 1 Jan | 20:49 | 69.88% |
2013 |
Distance | Date | Result | WAVA |
| Old Father Time 5 Mile | 5mi | 29 Dec | 32:55 | 72.54% |
| Cardiff Parkrun | 5km | 25 Dec | 20:43 | 70.22% |
| Cardiff Parkrun | 5km | 7 Dec | 20:44 | 70.16% |
| Cardiff Parkrun | 5km | 2 Nov | 22:38 | 64.27% |
| Cardiff Parkrun | 5km | 26 Oct | 22:40 | 64.18% |
| Burnham on Sea Half Marathon | 13.1mi | 6 Oct | 1:36:19 | 67.06% |
| Cardiff parkrun | 5km | 5 Oct | 23:28 | 61.99% |
| Cardiff parkrun | 5km | 14 Sep | 21:25 | 67.92% |
| Cardiff Parkrun | 5km | 19 Jan | 21:12 | 68.10% |
| Cardiff parkrun | 5km | 5 Jan | 22:03 | 65.48% |
2012 |
Distance | Date | Result | WAVA |
| Cardiff Parkrun | 5km | 24 Nov | 20:42 | 69.75% |
| Cardiff Parkrun | 5km | 3 Nov | 21:48 | 66.23% |
| 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 | 72.89% |
| 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 | 72.92% |
| Magor Marsh 10k | 10km | 29 Jul | 40:50 | 72.35% |
| SSAFA 5K Series Race 3 | 5km | 25 Jul | 20:12 | 71.47% |
| Cardiff Parkrun | 5km | 21 Jul | 20:33 | 70.26% |
| Cardiff Summer Series 4 Miles | 4mi | 20 Jul | 26:13 | 70.90% |
| Cardiff Summer Series 3 Miles | 3mi | 29 Jun | 20:02 | 69.59% |
| SSAFA 5K Series Race 2 | 5km | 20 Jun | 21:17 | 67.84% |
| Cardiff Parkrun | 5km | 28 Apr | 23:31 | 61.39% |
| Cardiff Parkrun | 5km | 21 Apr | 23:44 | 60.83% |
| Cardiff Parkrun | 5km | 14 Apr | 25:23 | 56.88% |
| Cardiff 5K Parkrun | 5km | 11 Feb | 21:32 | 66.55% |
| Cardiff 5K Parkrun | 5km | 4 Feb | 21:32 | 66.55% |
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 | 71.89% |
| Les Croupiers 5K Time Trial | 5km | 11 Aug | 20:04 | 71.41% |
| 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 | 66.39% |
| Cardiff 5K Parkrun | 5km | 16 Apr | 23:16 | 61.59% |
| Cardiff 5K Parkrun | 5km | 9 Apr | 24:23 | 58.34% |
| Cardiff 5K Parkrun | 5km | 26 Feb | 25:34 | 55.64% |
| 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 | 65.50% |
2010 |
Distance | Date | Result | WAVA |
| Cardiff 5K Parkrun | 5km | 18 Dec | 21:51 | 65.10% |
| Cardiff 5K Parkrun | 5km | 30 Oct | 18:53 | 75.33% |
| Exmoor Stagger | 16mi | 24 Oct | 2:23:34 | 54.91% |
| Cardiff parkrun # 139 | 5km | 23 Oct | 21:04 | 67.52% |
| 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 | 75.66% |
| Chippenham Half Marathon | 13.1mi | 12 Sep | 1:26:31 | 72.77% |
| Summer Sizzler 5K | 5km | 25 Aug | 19:02 | 74.73% |
| Cardiff 5K Parkrun | 5km | 21 Aug | 19:24 | 73.32% |
| The Race of Truth - Les Croupiers 5K Time Trial | 5km | 19 Aug | 19:26 | 73.20% |
| Merthyr Police 10K | 10km | 15 Aug | 39:59 | 72.69% |
| Rose Inn Series Race 4 | 4mi | 10 Aug | 24:43 | 74.09% |
| Magor Marsh 10k | 10km | 1 Aug | 40:12 | 72.30% |
| SSAFA 5K Series Race 3 | 5km | 21 Jul | 19:17 | 73.76% |
| Cwmcarn Scenic 7 | 7mi | 14 Jul | 48:46 | 67.64% |
| Self Transcendence 4 Miles | 4mi | 9 Jul | 26:06 | 70.17% |
| Tintern Trot | 10.2km | 1 Jul | 47:40 | 62.20% |
| SSAFA 5K Series Race 2 | 5km | 23 Jun | 19:56 | 71.36% |
| Rose Inn Series Race 2 | 4mi | 8 Jun | 25:56 | 70.62% |
| Cardiff 5K Parkrun | 5km | 5 Jun | 20:44 | 68.61% |
| Self Transcendence 3 Miles | 3mi | 4 Jun | 19:20 | 71.04% |
| Hereford Half Marathon | 13.1mi | 16 May | 1:33:43 | 67.18% |
| Cardiff 5K Parkrun | 5km | 15 May | 20:38 | 68.94% |
| Sorbrook Challenge 10K | 10km | 9 May | 44:37 | 65.14% |
| pentyrch hill race | 7mi | 27 Apr | 1:00:01 | 56.17% |
| Porthkerry Plod | 5mi | 18 Apr | 37:29 | 62.19% |
| Cardiff 5K Parkrun | 5km | 10 Apr | 21:10 | 66.71% |
| Cardiff 5K Parkrun | 5km | 3 Apr | 21:44 | 64.97% |
| Cardiff 5K Parkrun | 5km | 20 Feb | 24:16 | 58.19% |
2009 |
Distance | Date | Result | WAVA |
| Cardiff 10K | 10km | 6 Sep | 42:35 | 67.70% |
| Cardiff 5K Parkrun | 5km | 29 Aug | 20:03 | 70.42% |
| Cardiff parkrun | 5km | 22 Aug | 19:44 | 71.55% |
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 | 70.04% |
| 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 | 74.35% |
| 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 | 74.98% |
| Cardiff Half Marathon | 13.1mi | 8 Sep | 1:21:09 | 71.94% |
| CYNON VALLEY | 13.1mi | 21 Jul | 1:22:34 | 70.71% |
| RHONNDA | 10mi | 14 Jul | 1:02:06 | 70.85% |
| bridgend fun run | 5mi | 30 Jun | 30:58 | 69.13% |
| 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 |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2020 | 58 | 36 | 125 | 177 | 222 | 200 | 94 | 0 | 0 | 0 | 0 | 0 | 912 |
| 2020 | 8 | 0 | 0 | 0 | 13 | 27 | 16 | 0 | 0 | 0 | 0 | 0 | 64 |
| 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 | 204 | 1979 |
| 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 |
|
Wed 17th Jun
Jun 17
|
Thu 18th Jun
Jun 18
|
Fri 19th Jun
Jun 19
|
Sat 20th Jun
Jun 20
|
Sun 21st Jun
Jun 21
|
Mon 22nd Jun
Jun 22
|
Tue 23rd Jun
Jun 23
|
|
1.2mi,
10:50 Running - Warm Down
Split Summary
=== 1) 1m - 8:59(8:59/m) 138/175bpm 115cal 6.68/8.08mph 2) 0.2m - 1:51(9:16/m) 141/142bpm 24cal 6.47/6.47mph
1mi,
7:18Running - Intervals
Split Summary
=== 1) 1m - 7:16(7:16/m) 144/152bpm 95cal 8.26/9.06mph 2) 0.01m - 2(4:51/m) 151/151bpm 12.37/9.06mph
1mi,
7:25Running - Intervals
Split Summary
=== 1) 1m - 7:22(7:22/m) 140/148bpm 93cal 8.14/8.6mph 2) 0.01m - 3(6:19/m) 146/146bpm 9.5/7.74mph
1mi,
7:22Running - Intervals
Split Summary
=== 1) 1m - 7:19(7:19/m) 140/145bpm 93cal 8.21/8.77mph 2) 0.01m - 3(8:56/m) 143/143bpm 6.72/8.2mph
1.8mi,
15:41Running - Warm Up
Split Summary
=== 1) 1m - 9:16(9:16/m) 113/128bpm 90cal 6.47/7.1mph 2) 0.75m - 6:25(8:31/m) 125/132bpm 73cal 7.05/7.35mph
5.2mi,
45:10Running - Easy
Split Summary
=== 1) 1m - 9:01(9:01/m) 109/117bpm 81cal 6.65/6.99mph 2) 1m - 8:57(8:57/m) 114/119bpm 84cal 6.7/6.91mph 3) 1m - 8:39(8:39/m) 121/127bpm 89cal 6.94/8.08mph 4) 1m - 8:26(8:26/m) 125/132bpm 91cal 7.12/7.39mph 5) 1m - 8:24(8:24/m) 126/135bpm 89cal 7.14/7.58mph 6) 0.2m - 1:43(8:25/m) 123/129bpm 16cal 7.13/7.28mph |
6.5mi,
30:00 Cycling - Exercise Bike |
5.8mi,
46:30 Running - Steady-State
Split Summary
=== 1) 1m - 8:20(8:20/m) 117/134bpm 86cal 7.21/7.74mph 2) 1m - 7:54(7:54/m) 133/137bpm 98cal 7.59/7.97mph 3) 1m - 7:50(7:50/m) 136/139bpm 98cal 7.67/7.91mph 4) 1m - 7:51(7:51/m) 136/140bpm 98cal 7.64/8.01mph 5) 1m - 8:52(8:52/m) 143/148bpm 116cal 6.77/7.91mph 6) 0.75m - 5:44(7:36/m) 139/143bpm 72cal 7.9/8.22mph
5.2mi,
40:45Running - Race Pace
Split Summary
=== 1) 1m - 8:01(8:01/m) 128/138bpm 94cal 7.49/7.89mph 2) 1m - 8:06(8:06/m) 127/133bpm 93cal 7.41/7.78mph 3) 1m - 7:52(7:52/m) 131/136bpm 94cal 7.62/8.01mph 4) 1m - 7:41(7:41/m) 137/141bpm 95cal 7.81/8.14mph 5) 1m - 7:36(7:36/m) 140/145bpm 96cal 7.9/8.45mph 6) 0.21m - 1:30(7:16/m) 142/143bpm 19cal 8.25/8.5mph |
-
|
14.1mi,
1:54:47 Running - Long Run
Split Summary
=== 1) 1m - 8:25(8:25/m) 169/179bpm 138cal 7.12/7.49mph 2) 1m - 8:20(8:20/m) 176/183bpm 140cal 7.2/8.08mph 3) 1m - 8:03(8:03/m) 182/188bpm 135cal 7.45/8.22mph 4) 1m - 7:59(7:59/m) 187/193bpm 134cal 7.51/8.01mph 5) 1m - 7:57(7:57/m) 189/193bpm 133cal 7.54/7.99mph 6) 1m - 8:05(8:05/m) 189/193bpm 136cal 7.42/7.91mph 7) 1m - 8:15(8:15/m) 188/192bpm 138cal 7.28/7.97mph 8) 1m - 8:26(8:26/m) 177/191bpm 132cal 7.11/7.47mph 9) 1m - 9:26(9:26/m) 144/148bpm 113cal 6.37/7.7mph 10) 1m - 7:37(7:37/m) 126/135bpm 21cal 7.89/8.43mph 11) 1m - 7:46(7:46/m) 127/131bpm 21cal 7.72/7.93mph 12) 1m - 7:47(7:47/m) 129/132bpm 23cal 7.71/8.85mph 13) 1m - 7:48(7:48/m) 131/139bpm 33cal 7.7/8.56mph 14) 1m - 8:30(8:30/m) 137/143bpm 69cal 7.06/7.68mph 15) 0.05m - 24(7:42/m) 143/143bpm 4cal 7.79/7.1mph |
10mi,
1:24:27 Running - Recovery Run
Split Summary
=== 1) 1m - 8:45(8:45/m) 108/125bpm 76cal 6.85/7.33mph 2) 1m - 8:42(8:42/m) 116/123bpm 86cal 6.9/7.51mph 3) 1m - 8:22(8:22/m) 119/126bpm 84cal 7.17/7.93mph 4) 1m - 8:01(8:01/m) 125/130bpm 87cal 7.48/7.74mph 5) 1m - 8:05(8:05/m) 127/130bpm 89cal 7.42/7.7mph 6) 1m - 8:24(8:24/m) 126/132bpm 88cal 7.14/7.51mph 7) 1m - 8:11(8:11/m) 128/133bpm 87cal 7.33/7.6mph 8) 1m - 8:14(8:14/m) 127/132bpm 82cal 7.28/7.51mph 9) 1m - 8:25(8:25/m) 128/133bpm 86cal 7.13/7.85mph 10) 1m - 9:00(9:00/m) 131/136bpm 95cal 6.66/7.78mph 11) 0.03m - 17(8:10/m) 136/137bpm 3cal 7.34/6.97mph |
-
|
|
Wed 24th Jun
Jun 24
|
Thu 25th Jun
Jun 25
|
Fri 26th Jun
Jun 26
|
Sat 27th Jun
Jun 27
|
Sun 28th Jun
Jun 28
|
Mon 29th Jun
Jun 29
|
Tue 30th Jun
Jun 30
|
|
0.4mi,
5:00 Running - Recovery Run
2.9mi,
24:47Running - Warm Down
Split Summary
=== 1) 1m - 8:22(8:22/m) 119/138bpm 92cal 7.18/7.62mph 2) 1m - 8:20(8:20/m) 128/136bpm 101cal 7.19/7.49mph 3) 0.89m - 8:05(9:04/m) 135/141bpm 103cal 6.62/7.51mph
0.2mi,
2:21Running - Hill Work
Split Summary
=== 1) 0.22m - 2:21(10:49/m) 139/153bpm 29cal 5.55/5.87mph
0.2mi,
2:26Running - Hill Work
Split Summary
=== 1) 0.22m - 2:26(11:00/m) 137/150bpm 30cal 5.45/6.1mph
0.2mi,
2:22Running - Hill Work
Split Summary
=== 1) 0.22m - 2:22(10:41/m) 133/148bpm 27cal 5.62/6.24mph
9.1mi,
1:15:27Running - Steady-State
Split Summary
=== 1) 1m - 8:40(8:40/m) 109/140bpm 78cal 6.92/7.37mph 2) 1m - 8:32(8:32/m) 115/124bpm 84cal 7.04/7.74mph 3) 1m - 8:14(8:14/m) 121/128bpm 88cal 7.29/7.66mph 4) 1m - 7:59(7:59/m) 125/130bpm 87cal 7.51/7.7mph 5) 1m - 8:09(8:09/m) 125/129bpm 88cal 7.36/7.72mph 6) 1m - 8:15(8:15/m) 128/134bpm 92cal 7.27/7.64mph 7) 1m - 8:11(8:11/m) 129/135bpm 90cal 7.34/7.64mph 8) 1m - 8:15(8:15/m) 126/132bpm 82cal 7.27/7.78mph 9) 1m - 8:32(8:32/m) 130/136bpm 93cal 7.03/7.51mph 10) 0.07m - 41(9:19/m) 134/136bpm 8cal 6.44/6.59mph |
6.3mi,
30:00 Cycling - Exercise Bike |
10.1mi,
1:19:01 Running - Tempo
Split Summary
=== 1) 1m - 8:00(8:00/m) 116/127bpm 83cal 7.5/8.25mph 2) 1m - 8:01(8:01/m) 126/133bpm 95cal 7.49/8.08mph 3) 1m - 7:49(7:49/m) 133/139bpm 97cal 7.67/8.08mph 4) 1m - 7:36(7:36/m) 136/142bpm 96cal 7.9/8.22mph 5) 1m - 7:51(7:51/m) 138/142bpm 101cal 7.64/8.37mph 6) 1m - 7:56(7:56/m) 139/143bpm 101cal 7.56/8.06mph 7) 1m - 7:50(7:50/m) 142/146bpm 103cal 7.66/8.08mph 8) 1m - 7:40(7:40/m) 141/144bpm 99cal 7.83/8.08mph 9) 1m - 7:50(7:50/m) 143/145bpm 103cal 7.66/8.08mph 10) 1m - 8:26(8:26/m) 145/149bpm 112cal 7.12/8.27mph 11) 0.01m - 3(6:48/m) 144/144bpm 8.82/7.91mph |
-
|
15.1mi,
2:08:53 Running - Long Run
Split Summary
=== 1) 1m - 8:51(8:51/m) 106/131bpm 77cal 6.78/7.31mph 2) 1m - 8:35(8:35/m) 115/125bpm 86cal 6.99/7.62mph 3) 1m - 8:25(8:25/m) 120/127bpm 89cal 7.13/7.76mph 4) 1m - 8:13(8:13/m) 123/131bpm 88cal 7.3/8.29mph 5) 1m - 8:15(8:15/m) 126/130bpm 91cal 7.27/7.56mph 6) 1m - 8:11(8:11/m) 127/131bpm 91cal 7.33/7.68mph 7) 1m - 8:30(8:30/m) 127/134bpm 91cal 7.06/7.62mph 8) 1m - 8:31(8:31/m) 126/131bpm 84cal 7.04/7.87mph 9) 1m - 8:15(8:15/m) 125/131bpm 79cal 7.27/7.45mph 10) 1m - 8:32(8:32/m) 127/132bpm 85cal 7.04/7.45mph 11) 1m - 8:25(8:25/m) 128/131bpm 85cal 7.13/7.58mph 12) 1m - 8:31(8:31/m) 131/134bpm 92cal 7.05/7.37mph 13) 1m - 8:25(8:25/m) 130/135bpm 84cal 7.13/7.43mph 14) 1m - 8:34(8:34/m) 132/136bpm 86cal 7.01/7.51mph 15) 1m - 9:41(9:41/m) 131/138bpm 90cal 6.19/7.49mph 16) 0.11m - 58(8:54/m) 136/137bpm 11cal 6.74/6.35mph |
10mi,
1:30:17 Running - Recovery Run
Split Summary
=== 1) 1m - 9:10(9:10/m) 100/113bpm 69cal 6.55/7.18mph 2) 1m - 9:24(9:24/m) 109/145bpm 81cal 6.38/6.95mph 3) 1m - 9:08(9:08/m) 113/120bpm 83cal 6.57/7.06mph 4) 1m - 8:37(8:37/m) 118/126bpm 84cal 6.97/7.18mph 5) 1m - 8:41(8:41/m) 119/127bpm 84cal 6.91/7.08mph 6) 1m - 8:57(8:57/m) 121/127bpm 87cal 6.71/7.24mph 7) 1m - 8:45(8:45/m) 123/127bpm 87cal 6.86/7.12mph 8) 1m - 8:45(8:45/m) 122/128bpm 82cal 6.85/7.24mph 9) 1m - 8:56(8:56/m) 123/130bpm 82cal 6.72/7.31mph 10) 1m - 9:49(9:49/m) 124/132bpm 92cal 6.11/7.22mph 11) 0.01m - 6(7:51/m) 129/129bpm 7.64/6.59mph |
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|
|
Wed 1st Jul
Jul 1
|
Thu 2nd Jul
Jul 2
|
Fri 3rd Jul
Jul 3
|
Sat 4th Jul
Jul 4
|
Sun 5th Jul
Jul 5
|
Mon 6th Jul
Jul 6
|
Tue 7th Jul
Jul 7
|
|
4.6mi,
41:16 Running - Warm Down
Split Summary
=== 1) 1m - 8:37(8:37/m) 133/150bpm 108cal 6.96/7.31mph 2) 1m - 8:38(8:38/m) 135/139bpm 108cal 6.95/8.06mph 3) 1m - 8:39(8:39/m) 133/139bpm 107cal 6.93/7.31mph 4) 1m - 9:09(9:09/m) 135/142bpm 112cal 6.56/7.47mph 5) 0.63m - 6:13(9:57/m) 133/140bpm 74cal 6.03/7.18mph
3.1mi,
22:07Running - parkrun
Split Summary
=== 1) 1m - 7:00(7:00/m) 148/183bpm 97cal 8.57/9.16mph 2) 1m - 7:10(7:10/m) 149/152bpm 100cal 8.36/8.93mph 3) 1m - 7:10(7:10/m) 151/154bpm 102cal 8.37/8.43mph 4) 0.12m - 46(6:24/m) 153/154bpm 11cal 9.38/9.16mph
4.7mi,
40:38Running - Warm Up
Split Summary
=== 1) 1m - 9:03(9:03/m) 165/177bpm 149cal 6.63/7.06mph 2) 1m - 8:44(8:44/m) 171/180bpm 149cal 6.87/7.18mph 3) 1m - 8:44(8:44/m) 180/189bpm 149cal 6.87/7.12mph 4) 1m - 8:28(8:28/m) 183/191bpm 145cal 7.09/7.28mph 5) 0.66m - 5:38(8:33/m) 184/191bpm 95cal 7.02/7.28mph |
8.6mi,
30:00:00 Cycling - Exercise Bike |
10mi,
1:19:36 Running - Tempo
Split Summary
=== 1) 1m - 8:20(8:20/m) 116/131bpm 84cal 7.2/7.68mph 2) 1m - 8:07(8:07/m) 126/134bpm 92cal 7.39/8.52mph 3) 1m - 7:58(7:58/m) 131/137bpm 94cal 7.53/7.99mph 4) 1m - 7:42(7:42/m) 135/140bpm 93cal 7.78/8.08mph 5) 1m - 7:39(7:39/m) 133/139bpm 88cal 7.85/8.1mph 6) 1m - 7:50(7:50/m) 136/139bpm 94cal 7.66/8.2mph 7) 1m - 7:47(7:47/m) 138/142bpm 95cal 7.71/7.99mph 8) 1m - 7:44(7:44/m) 140/143bpm 95cal 7.76/8.14mph 9) 1m - 7:49(7:49/m) 141/145bpm 97cal 7.68/8.1mph 10) 1m - 8:33(8:33/m) 142/148bpm 106cal 7.02/8.1mph 11) 0.02m - 6(6:20/m) 147/148bpm 1cal 9.48/7.47mph |
-
|
14mi,
2:00:29 Running - Long Run
Split Summary
=== 1) 1m - 8:52(8:52/m) 109/122bpm 81cal 6.76/7.18mph 2) 1m - 8:41(8:41/m) 120/127bpm 92cal 6.91/7.33mph 3) 1m - 8:24(8:24/m) 127/134bpm 97cal 7.14/7.85mph 4) 1m - 8:22(8:22/m) 130/137bpm 98cal 7.17/7.72mph 5) 1m - 8:23(8:23/m) 133/138bpm 101cal 7.16/7.45mph 6) 1m - 8:24(8:24/m) 133/139bpm 99cal 7.14/7.76mph 7) 1m - 8:38(8:38/m) 136/143bpm 104cal 6.94/7.45mph 8) 1m - 8:58(8:58/m) 144/147bpm 117cal 6.69/7.35mph 9) 1m - 9:44(9:44/m) 143/149bpm 120cal 6.16/8.08mph 10) 1m - 8:07(8:07/m) 128/140bpm 58cal 7.4/8.31mph 11) 1m - 8:10(8:10/m) 130/140bpm 65cal 7.34/7.58mph 12) 1m - 8:07(8:07/m) 132/136bpm 71cal 7.4/7.83mph 13) 1m - 8:06(8:06/m) 134/140bpm 78cal 7.41/8.12mph 14) 1m - 9:14(9:14/m) 136/142bpm 97cal 6.5/7.45mph 15) 0.04m - 18(8:03/m) 141/142bpm 3cal 7.46/6.74mph |
5.8mi,
51:07 Running - Recovery Run
Split Summary
=== 1) 1m - 9:12(9:12/m) 157/187bpm 136cal 6.53/7.83mph 2) 1m - 8:37(8:37/m) 129/134bpm 99cal 6.96/7.37mph 3) 1m - 8:27(8:27/m) 132/139bpm 100cal 7.1/7.64mph 4) 1m - 8:34(8:34/m) 133/137bpm 101cal 7/7.58mph 5) 1m - 9:53(9:53/m) 138/144bpm 122cal 6.07/7.24mph 6) 0.75m - 6:24(8:34/m) 131/137bpm 67cal 7/7.66mph
5.2mi,
47:30Running - Recovery Run
Split Summary
=== 1) 1m - 9:33(9:33/m) 177/187bpm 156cal 6.28/6.72mph 2) 1m - 9:21(9:21/m) 184/190bpm 156cal 6.42/7.22mph 3) 1m - 8:56(8:56/m) 187/194bpm 149cal 6.71/7.26mph 4) 1m - 9:02(9:02/m) 192/197bpm 151cal 6.64/6.97mph 5) 1m - 8:52(8:52/m) 192/198bpm 148cal 6.77/7.49mph 6) 0.2m - 1:45(8:45/m) 193/196bpm 29cal 6.86/6.95mph |
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|
|
Wed 8th Jul
Jul 8
|
Thu 9th Jul
Jul 9
|
Fri 10th Jul
Jul 10
|
Sat 11th Jul
Jul 11
|
Sun 12th Jul
Jul 12
|
Mon 13th Jul
Jul 13
|
Tue 14th Jul
Jul 14
|
|
1.7mi,
14:59 Running - Warm Down
Split Summary
=== 1) 1m - 9:09(9:09/m) 139/147bpm 117cal 6.55/7.37mph 2) 0.74m - 5:49(7:55/m) 137/142bpm 73cal 7.58/8.06mph
1.7mi,
12:00Running - Intervals
Split Summary
=== 1) 1m - 7:05(7:05/m) 129/162bpm 83cal 8.48/9.54mph 2) 0.71m - 4:55(6:58/m) 126/144bpm 53cal 8.6/9.12mph
2.2mi,
18:47Running - Warm Up
Split Summary
=== 1) 1m - 8:42(8:42/m) 120/139bpm 93cal 6.89/7.99mph 2) 1m - 8:17(8:17/m) 130/136bpm 98cal 7.24/7.66mph 3) 0.22m - 1:48(8:13/m) 132/136bpm 21cal 7.31/7.85mph
5.2mi,
44:21Running - Easy
Split Summary
=== 1) 1m - 8:46(8:46/m) 113/125bpm 84cal 6.85/7.31mph 2) 1m - 8:45(8:45/m) 122/127bpm 95cal 6.85/7.33mph 3) 1m - 8:20(8:20/m) 128/134bpm 95cal 7.19/7.81mph 4) 1m - 8:27(8:27/m) 130/135bpm 97cal 7.11/7.66mph 5) 1m - 8:19(8:19/m) 131/139bpm 94cal 7.21/7.66mph 6) 0.21m - 1:43(8:15/m) 131/133bpm 19cal 7.28/7.56mph |
7.6mi,
30:00 Cycling - Exercise Bike |
5.8mi,
46:56 Running - Tempo
Split Summary
=== 1) 1m - 8:22(8:22/m) 126/138bpm 97cal 7.17/7.95mph 2) 1m - 8:01(8:01/m) 136/142bpm 101cal 7.49/7.81mph 3) 1m - 7:52(7:52/m) 140/143bpm 101cal 7.63/8.06mph 4) 1m - 7:48(7:48/m) 141/145bpm 100cal 7.7/7.95mph 5) 1m - 9:00(9:00/m) 146/151bpm 121cal 6.67/7.95mph 6) 0.78m - 5:53(7:35/m) 143/147bpm 77cal 7.91/8.22mph
5.2mi,
40:21Running - Tempo
Split Summary
=== 1) 1m - 8:15(8:15/m) 120/139bpm 89cal 7.28/7.66mph 2) 1m - 8:07(8:07/m) 131/137bpm 98cal 7.4/7.89mph 3) 1m - 7:42(7:42/m) 136/143bpm 95cal 7.8/8.29mph 4) 1m - 7:33(7:33/m) 141/145bpm 97cal 7.94/8.27mph 5) 1m - 7:21(7:21/m) 144/149bpm 96cal 8.16/8.93mph 6) 0.2m - 1:24(6:52/m) 144/148bpm 18cal 8.75/8.62mph |
-
|
14.1mi,
1:54:09 Running - Long Run
Split Summary
=== 1) 1m - 8:30(8:30/m) 115/143bpm 83cal 7.06/7.6mph 2) 1m - 8:15(8:15/m) 121/128bpm 88cal 7.28/7.72mph 3) 1m - 8:03(8:03/m) 126/135bpm 90cal 7.45/7.89mph 4) 1m - 7:52(7:52/m) 129/135bpm 89cal 7.63/8.01mph 5) 1m - 7:58(7:58/m) 129/133bpm 89cal 7.53/7.7mph 6) 1m - 7:54(7:54/m) 129/132bpm 86cal 7.6/8.16mph 7) 1m - 8:01(8:01/m) 130/136bpm 87cal 7.49/7.68mph 8) 1m - 8:03(8:03/m) 129/134bpm 84cal 7.46/7.91mph 9) 1m - 8:03(8:03/m) 130/135bpm 85cal 7.46/7.66mph 10) 1m - 7:56(7:56/m) 131/135bpm 82cal 7.56/7.95mph 11) 1m - 8:02(8:02/m) 133/137bpm 89cal 7.46/7.76mph 12) 1m - 8:04(8:04/m) 131/136bpm 78cal 7.44/7.7mph 13) 1m - 8:10(8:10/m) 132/137bpm 80cal 7.34/7.81mph 14) 1m - 8:58(8:58/m) 133/140bpm 86cal 6.7/7.85mph 15) 0.05m - 22(7:34/m) 139/140bpm 4cal 7.93/7.45mph |
5.8mi,
50:32 Running - Recovery Run
Split Summary
=== 1) 1m - 9:06(9:06/m) 118/129bpm 97cal 6.59/7.18mph 2) 1m - 8:31(8:31/m) 126/133bpm 99cal 7.05/7.35mph 3) 1m - 8:22(8:22/m) 131/135bpm 101cal 7.18/7.49mph 4) 1m - 8:27(8:27/m) 132/136bpm 101cal 7.1/7.45mph 5) 1m - 9:43(9:43/m) 137/143bpm 121cal 6.17/7.24mph 6) 0.77m - 6:24(8:21/m) 129/136bpm 68cal 7.18/7.72mph
5.2mi,
44:52Running - Easy
Split Summary
=== 1) 1m - 9:01(9:01/m) 109/122bpm 83cal 6.65/7.03mph 2) 1m - 8:51(8:51/m) 120/126bpm 95cal 6.78/7.12mph 3) 1m - 8:33(8:33/m) 125/131bpm 97cal 7.02/7.35mph 4) 1m - 8:25(8:25/m) 129/134bpm 98cal 7.13/7.58mph 5) 1m - 8:22(8:22/m) 130/138bpm 95cal 7.17/7.58mph 6) 0.2m - 1:39(8:17/m) 127/129bpm 18cal 7.25/7.31mph |
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