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dpfleet M35

About

Race Times

All Races

Mileage

Training

Blog

Fareham Crusaders

Races
170
Miles
14399
Miles
50
Miles
7262
800m
2:56
5k
18:22
5M
30:10
10k
38:16
10M
1:04:19
Half
1:24:44
20M
2:30:54
Mara
3:38:00
50k
4:51:00
100k
18:45:00

Planned Races
4th Apr 21	Running GP at Goodwood Motor Circuit – December 2021
19th Dec 21	Portsmouth Coastal Waterside Marathon

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Buddies

Dist	Races	PB	2005	2007	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
800m	1	2:56 5:54/mi						2:56
5km	41	18:22 5:55/mi			23:41	20:47	19:28	18:42	18:22	18:50	18:47	18:40	18:26	18:32	18:43
5mi	18	30:10 6:02/mi				34:32	33:03	32:07	32:17	31:49	31:03	31:03	30:10	31:10	31:24
10km	32	38:16 6:10/mi			49:01	43:58	41:17	39:51	39:06	38:45	39:45	39:13	39:05	38:17	38:16
8mi	1	52:35 6:34/mi								52:35
10mi	39	1:04:19 6:26/mi	1:30:04	1:34:46	1:22:08	1:13:27	1:07:11	1:07:22	1:04:30	1:04:50	1:05:50	1:04:19	1:04:51	1:04:30	1:04:35
13mi	2	1:56:39 8:58/mi				1:56:39
13.1mi	18	1:24:44 6:28/mi				1:34:30		1:28:08	1:25:51	1:32:40	1:29:03	1:28:37	1:25:06	1:24:44	1:26:36
16mi	1	1:53:47 7:07/mi									1:53:47
20mi	3	2:30:54 7:33/mi					2:38:45	2:30:54
21mi	1	3:52:00 11:03/mi							3:52:00
26.2mi	8	3:38:00 8:19/mi				3:59:35	3:43:46	3:42:25	3:38:00	3:59:30		3:46:00		4:15:00
50km	2	4:51:00 9:22/mi									4:51:00		5:00:40
100km	1	18:45:00 18:06/mi							18:45:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	64	0	0	0	0	0	0	0	0	0	0	0	64
2021	24	0	0	0	0	0	0	0	0	0	0	0	24
2020	51	113	161	121	100	106	130	100	82	84	48	111	1207
2020	0	0	11	82	156	59	42	75	211	168	40	159	1002
2019	0	0	0	1.6	0	0	0	0	0	0	0	0	1.6
2019	107	75	24	86	121	116	173	116	107	139	112	59	1234
2019	8	16	68	39	3	0	35	22	45	0	0	19	254
2018	2.9	1.4	1.6	0	0	0	0	0	0	0.7	0	0	6.6
2018	87	84	85	80	66	42	71	77	80	92	126	62	950
2018	22	0	36	56	27	25	0	0	0	0	15	8	188
2017	2.2	0.8	2.8	1.9	1.8	0	0	0	0	0	0	1.2	10.5
2017	104	98	100	102	98	80	81	73	102	151	125	56	1169
2017	9	95	49	73	168	50	30	0	85	0	0	52	611
2016	0	0	0	0	0.3	0	0	0	0.4	1.6	1.9	1.1	5.3
2016	113	148	120	166	95	26	66	33	94	119	89	102	1170
2016	0	0	0	0	21	35	46	0	71	66	41	51	331
2015	0	0	0	0	0.6	0.1	1.4	0.7	0.6	0	0	0	3.5
2015	125	139	136	136	123	32	114	149	160	145	139	93	1492
2015	0	0	85	19	228	224	142	58	48	10	0	0	813
2014	0	0	0	0	0	0	0	0.6	0.6	0	0	0	1.2
2014	72	114	124	98	52	100	125	147	133	83	76	123	1246
2014	0	24	0	113	41	21	109	63	104	0	0	35	510
2013	0	0.5	0.6	0	0.6	0.3	0	0	0.6	0.2	0.6	0	3.5
2013	112	114	126	141	162	46	45	84	96	123	149	75	1274
2013	145	68	172	70	102	434	100	207	254	121	0	0	1674
2012	0	0	0.6	0	0	0	1.3	0	0	0.6	0.6	0	3.1
2012	140	112	113	118	90	116	193	157	139	73	114	123	1487
2012	42	69	90	193	190	87	80	125	29	155	99	21	1179
2011	0	0	0	0	0.3	1.1	1.5	0.8	3.6	0.9	1.9	0	10.1
2011	149	144	144	91	120	119	140	171	117	131	121	127	1574
2011	24	8	3	0	25	4	0	87	60	21	57	95	385
2010	0.5	0	0	0	1	1.4	0.5	0.8	0	0	0	0.6	4.8
2010	71	23	82	93	79	83	140	138	101	80	113	67	1070
2010	26	8	27	34	4	10	33	46	19	26	40	18	290
2009	19	16	29	54	53	47	21	12	26	70	47	67	462

Tue 22nd Dec Dec 22	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
2.8mi, 25:36 Running - Easy Split Summary === 1) 1m - 10:16(10:16/m) 109/146bpm 76cal 5.85/6.74mph 2) 1m - 10:49(10:49/m) 108/117bpm 70cal 5.55/6.64mph 3) 0.44m - 4:31(10:17/m) 108/113bpm 26cal 5.84/6.64mph Add a comment 8.2mi, 1:07:44 Running - Medium Long Run Split Summary === 1) 1m - 8:57(8:57/m) 126/146bpm 91cal 6.7/7.41mph 2) 1m - 8:02(8:02/m) 129/148bpm 77cal 7.47/9mph 3) 1m - 7:32(7:32/m) 131/140bpm 75cal 7.96/8.62mph 4) 1m - 8:04(8:04/m) 138/150bpm 90cal 7.44/8.33mph 5) 1m - 8:51(8:51/m) 140/147bpm 98cal 6.78/7.47mph 6) 1m - 8:27(8:27/m) 136/144bpm 82cal 7.11/7.76mph 7) 1m - 8:11(8:11/m) 135/142bpm 73cal 7.33/7.53mph 8) 1m - 8:05(8:05/m) 134/141bpm 67cal 7.42/7.85mph 9) 0.19m - 1:35(8:07/m) 138/140bpm 15cal 7.39/7.28mph Add a comment	0.4mi, 4:30 Running - Warm Down Split Summary === 1) 0.44m - 4:30(10:12/m) 147/158bpm 58cal 5.88/7.43mph Add a comment 7mi, 49:58 Running - Tempo Split Summary === 1) 1m - 7:42(7:42/m) 124/137bpm 76cal 7.79/8.43mph 2) 1m - 7:00(7:00/m) 146/154bpm 89cal 8.56/9.43mph 3) 1m - 6:46(6:46/m) 153/163bpm 90cal 8.87/9.83mph 4) 1m - 7:26(7:26/m) 154/162bpm 99cal 8.08/9.56mph 5) 1m - 7:04(7:04/m) 154/160bpm 93cal 8.48/9.29mph 6) 1m - 7:15(7:15/m) 154/162bpm 95cal 8.28/8.93mph 7) 1m - 6:41(6:41/m) 153/158bpm 86cal 8.98/10.21mph 8) 0.01m - 4(5:15/m) 155/155bpm 11.41/10.08mph Add a comment	12.1mi, 47:54 Cycling - Commuting Split Summary === 1) 5m - 19:48(3:58/m) 127/159bpm 202cal 80/140rpm 15.16/31.54mph 2) 5m - 18:20(3:40/m) 122/149bpm 137cal 79/126rpm 16.36/28.49mph 3) 2.09m - 9:46(4:40/m) 120/141bpm 65cal 73/97rpm 12.86/24.25mph Add a comment 29.2mi, 1:58:51 Cycling - Commuting Split Summary === 1) 5m - 21:50(4:22/m) 119/144bpm 192cal 77/120rpm 13.74/26.55mph 2) 5m - 20:39(4:08/m) 134/145bpm 220cal 81/107rpm 14.53/20.25mph 3) 5m - 21:46(4:21/m) 131/162bpm 181cal 74/98rpm 13.78/31.75mph 4) 5m - 19:12(3:50/m) 117/139bpm 87cal 75/104rpm 15.62/31.89mph 5) 5m - 19:52(3:58/m) 115/136bpm 91cal 79/108rpm 15.1/24.82mph 6) 4.16m - 15:32(3:44/m) 119/142bpm 92cal 77/107rpm 16.09/26.17mph Add a comment	-	-	2.9mi, 35:59 Running - Easy Split Summary === 1) 1m - 13:02(13:02/m) 111/130bpm 99cal 4.6/7.2mph 2) 1m - 12:26(12:26/m) 102/112bpm 66cal 4.82/7.41mph 3) 0.93m - 10:31(11:18/m) 112/136bpm 71cal 5.31/7.33mph Add a comment	3.4mi, 33:22 Running - Easy Split Summary === 1) 1m - 9:14(9:14/m) 112/141bpm 73cal 6.5/7.85mph 2) 1m - 10:14(10:14/m) 110/118bpm 72cal 5.86/6.89mph 3) 1m - 10:16(10:16/m) 112/116bpm 70cal 5.85/6.37mph 4) 0.35m - 3:38(10:17/m) 120/133bpm 29cal 5.83/6.78mph Add a comment
Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4
6mi, 48:24 Running - Intervals Split Summary === 1) 1m - 8:13(8:13/m) 103/109bpm 55cal 7.3/7.72mph 2) 0.34m - 3:08(9:06/m) 110/111bpm 23cal 6.59/7.39mph 3) 0.5m - 3:09(6:21/m) 112/113bpm 24cal 9.45/9.89mph 4) 0.05m - 1:00(19:00/m) 106/113bpm 6cal 3.16/9.23mph 5) 0.5m - 3:04(6:10/m) 110/114bpm 21cal 9.74/9.91mph 6) 0.07m - 1:00(13:47/m) 113/115bpm 7cal 4.35/9.46mph 7) 0.5m - 3:04(6:09/m) 114/116bpm 22cal 9.74/10.04mph 8) 0.06m - 1:00(17:32/m) 111/117bpm 6cal 3.42/9.54mph 9) 0.5m - 2:59(6:00/m) 114/118bpm 21cal 10.01/10.21mph 10) 0.06m - 1:00(16:31/m) 116/118bpm 7cal 3.63/9.96mph 11) 0.5m - 2:59(6:01/m) 115/119bpm 21cal 9.98/10.4mph 12) 0.07m - 1:00(14:51/m) 113/120bpm 6cal 4.04/9.79mph 13) 0.5m - 2:58(5:59/m) 119/121bpm 22cal 10.03/10.42mph 14) 0.04m - 1:00(22:52/m) 115/121bpm 6cal 2.62/9.87mph 15) 1m - 9:31(9:31/m) 122/124bpm 77cal 6.3/6.76mph 16) 0.32m - 3:18(10:11/m) 124/124bpm 27cal 5.89/6.43mph Add a comment	10.4mi, 45:01 Cycling - Turbo Trainer Split Summary === 1) 5m - 23:26(4:41/m) 102/159bpm 151cal 75/101rpm 12.8/17.07mph 2) 5m - 19:55(3:59/m) 106/154bpm 118cal 83/122rpm 15.07/21.04mph 3) 0.38m - 1:41(4:28/m) 103/110bpm 7cal 93/110rpm 13.44/14.99mph Add a comment 11.7mi, 1:29:26 Running - Long Run Split Summary === 1) 1m - 8:04(8:04/m) 137/169bpm 95cal 7.43/7.93mph 2) 1m - 7:42(7:42/m) 135/145bpm 88cal 7.8/8.47mph 3) 1m - 7:29(7:29/m) 138/143bpm 86cal 8.01/8.29mph 4) 1m - 7:33(7:33/m) 137/141bpm 83cal 7.95/8.1mph 5) 1m - 7:41(7:41/m) 141/146bpm 88cal 7.81/8.08mph 6) 1m - 7:46(7:46/m) 136/143bpm 77cal 7.73/8.22mph 7) 1m - 7:37(7:37/m) 141/145bpm 84cal 7.88/8.16mph 8) 1m - 7:24(7:24/m) 142/146bpm 80cal 8.1/8.5mph 9) 1m - 7:31(7:31/m) 141/145bpm 77cal 7.99/8.5mph 10) 1m - 7:53(7:53/m) 144/148bpm 86cal 7.62/7.95mph 11) 1m - 7:46(7:46/m) 137/146bpm 61cal 7.73/7.91mph 12) 0.67m - 5:00(7:31/m) 140/147bpm 44cal 7.99/8.5mph Add a comment	41.4mi, 2:48:46 Cycling - Road Biking Split Summary === 1) 5m - 20:57(4:11/m) 114/137bpm 174cal 81/118rpm 14.32/20.29mph 2) 5m - 19:09(3:50/m) 119/140bpm 150cal 80/104rpm 15.67/22.06mph 3) 5m - 17:23(3:29/m) 125/141bpm 149cal 83/99rpm 17.25/20.37mph 4) 5m - 18:53(3:47/m) 122/142bpm 131cal 80/94rpm 15.88/18.87mph 5) 5m - 19:04(3:49/m) 125/138bpm 136cal 84/98rpm 15.73/19.12mph 6) 5m - 19:24(3:53/m) 114/130bpm 87cal 77/94rpm 15.47/19.47mph 7) 5m - 20:49(4:10/m) 117/130bpm 117cal 76/94rpm 14.41/18.72mph 8) 5m - 25:25(5:05/m) 111/127bpm 118cal 69/93rpm 11.8/16.43mph 9) 1.43m - 7:41(5:22/m) 117/142bpm 48cal 69/90rpm 11.18/16.97mph Add a comment	2.5mi, 26:51 Running - Easy Split Summary === 1) 1m - 10:15(10:15/m) 113/123bpm 87cal 5.85/7.53mph 2) 1m - 11:08(11:08/m) 114/120bpm 86cal 5.39/6.01mph 3) 0.48m - 5:28(11:17/m) 112/129bpm 37cal 5.31/6.24mph Add a comment	0mi, 1:00:00 Cross-Training - Gardening Chopping wood Add a comment	3.8mi, 40:26 Running - Easy Split Summary === 1) 1m - 9:56(9:56/m) 104/111bpm 67cal 6.04/6.85mph 2) 1m - 10:36(10:36/m) 101/111bpm 60cal 5.65/6.87mph 3) 1m - 11:04(11:04/m) 108/160bpm 73cal 5.42/7.91mph 4) 0.82m - 8:50(10:47/m) 112/140bpm 60cal 5.57/5.97mph Add a comment	-
Tue 5th Jan Jan 5	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
1.1mi, 11:09 Running - Warm Down Split Summary === 1) 1m - 9:36(9:36/m) 153/160bpm 134cal 6.25/7.03mph 2) 0.13m - 1:34(12:15/m) 128/134bpm 15cal 4.9/6.49mph Add a comment 3.1mi, 20:03 Running - Time Trial Split Summary === 1) 1m - 6:25(6:25/m) 124/130bpm 67cal 9.35/9.96mph 2) 1m - 6:30(6:30/m) 143/184bpm 82cal 9.22/9.93mph 3) 1m - 6:26(6:26/m) 153/164bpm 89cal 9.34/10.56mph 4) 0.12m - 42(6:01/m) 159/160bpm 9cal 9.98/10.65mph 5k time trial Add a comment 1.1mi, 8:50 Running - Warm Up Split Summary === 1) 1m - 7:51(7:51/m) 118/131bpm 74cal 7.65/8.35mph 2) 0.13m - 1:00(7:47/m) 124/125bpm 10cal 7.72/7.81mph Add a comment 0mi, 30:00 Cross-Training - Yoga Yoga hardcore and posture exercises Add a comment	4mi, 35:03 Running - Easy Split Summary === 1) 1m - 8:36(8:36/m) 154/169bpm 118cal 6.98/7.81mph 2) 1m - 8:39(8:39/m) 145/163bpm 106cal 6.94/7.7mph 3) 1m - 8:52(8:52/m) 128/140bpm 74cal 6.76/7.47mph 4) 1m - 8:50(8:50/m) 124/132bpm 59cal 6.8/7.18mph 5) 0.01m - 7(11:10/m) 121/121bpm 5.37/6.64mph Add a comment	2.2mi, 22:32 Running - Easy Split Summary === 1) 1m - 9:40(9:40/m) 116/123bpm 82cal 6.21/6.95mph 2) 1m - 10:54(10:54/m) 115/120bpm 81cal 5.51/5.85mph 3) 0.18m - 1:58(10:40/m) 118/139bpm 15cal 5.63/7.83mph Add a comment 6.5mi, 51:19 Running - Intervals Split Summary === 1) 1m - 7:58(7:58/m) 171/188bpm 121cal 7.54/7.83mph 2) 1m - 7:46(7:46/m) 179/184bpm 127cal 7.73/8.1mph 3) 0.31m - 2:27(7:58/m) 181/187bpm 40cal 7.53/7.91mph 4) 0.12m - 46(6:10/m) 182/184bpm 13cal 9.72/9.71mph 5) 0.04m - 30(12:39/m) 180/182bpm 8cal 4.74/9.71mph 6) 0.12m - 45(6:03/m) 182/185bpm 12cal 9.93/9.87mph 7) 0.05m - 30(10:36/m) 181/183bpm 8cal 5.66/9.93mph 8) 0.12m - 42(5:37/m) 185/188bpm 12cal 10.69/11mph 9) 0.04m - 30(12:10/m) 181/186bpm 8cal 4.93/10.46mph 10) 0.12m - 45(5:58/m) 183/185bpm 12cal 10.04/10mph 11) 0.04m - 30(13:53/m) 182/184bpm 8cal 4.32/9.91mph 12) 0.12m - 43(5:43/m) 185/191bpm 12cal 10.48/10.79mph 13) 0.03m - 30(15:00/m) 184/186bpm 8cal 4/10.56mph 14) 0.12m - 41(5:28/m) 180/185bpm 11cal 10.97/11.56mph 15) 0.04m - 30(13:41/m) 181/184bpm 8cal 4.38/11.31mph 16) 0.12m - 44(5:58/m) 186/188bpm 12cal 10.06/10.02mph 17) 0.03m - 30(14:27/m) 183/186bpm 8cal 4.15/10.06mph 18) 0.12m - 42(5:37/m) 177/197bpm 11cal 10.69/10.65mph 19) 0.04m - 30(13:24/m) 190/201bpm 9cal 4.48/10.83mph 20) 0.12m - 42(5:38/m) 184/189bpm 12cal 10.66/11mph 21) 0.04m - 30(13:13/m) 184/191bpm 8cal 4.54/11mph 22) 0.12m - 42(5:36/m) 187/189bpm 12cal 10.7/10.94mph 23) 0.04m - 30(11:34/m) 184/189bpm 8cal 5.19/10.48mph 24) 0.12m - 41(5:29/m) 189/193bpm 12cal 10.94/11mph 25) 0.03m - 30(15:16/m) 188/191bpm 8cal 3.93/10.94mph 26) 0.12m - 43(5:43/m) 183/191bpm 11cal 10.48/10.9mph 27) 0.04m - 30(13:35/m) 189/196bpm 8cal 4.42/10.81mph 28) 0.12m - 42(5:36/m) 185/193bpm 12cal 10.73/10.58mph 29) 0.03m - 30(18:14/m) 189/191bpm 9cal 3.29/10.6mph 30) 0.12m - 41(5:28/m) 187/196bpm 12cal 10.98/11.08mph 31) 0.04m - 30(12:38/m) 182/193bpm 8cal 4.75/10.83mph 32) 0.12m - 42(5:41/m) 183/188bpm 11cal 10.56/10.71mph 33) 0.03m - 30(14:33/m) 185/187bpm 8cal 4.12/10.69mph 34) 0.12m - 43(5:43/m) 185/188bpm 12cal 10.48/10.52mph 35) 0.04m - 30(12:38/m) 184/188bpm 9cal 4.75/10.56mph 36) 0.12m - 42(5:38/m) 186/190bpm 12cal 10.65/10.85mph 37) 0.03m - 30(15:46/m) 183/188bpm 8cal 3.8/10.83mph 38) 0.12m - 42(5:39/m) 187/191bpm 12cal 10.63/10.73mph 39) 0.04m - 30(13:31/m) 187/191bpm 8cal 4.44/10.87mph 40) 0.12m - 42(5:38/m) 184/191bpm 11cal 10.65/11.33mph 41) 0.04m - 30(12:48/m) 179/187bpm 8cal 4.68/11mph 42) 0.12m - 41(5:32/m) 184/186bpm 11cal 10.86/10.92mph 43) 0.03m - 30(15:28/m) 185/186bpm 8cal 3.88/10.92mph 44) 0.97m - 8:58(9:14/m) 178/191bpm 146cal 6.49/7.7mph Add a comment	7.3mi, 1:04:26 Running - Medium Long Run Split Summary === 1) 1m - 9:27(9:27/m) 98/110bpm 55cal 6.35/7.97mph 2) 1m - 8:27(8:27/m) 112/115bpm 64cal 7.11/7.6mph 3) 1m - 8:26(8:26/m) 118/121bpm 67cal 7.12/7.45mph 4) 1m - 8:52(8:52/m) 124/126bpm 76cal 6.77/7.43mph 5) 1m - 8:47(8:47/m) 126/126bpm 75cal 6.82/7.43mph 6) 1m - 8:45(8:45/m) 126/126bpm 70cal 6.86/7.16mph 7) 1m - 9:10(9:10/m) 126/126bpm 70cal 6.54/7.56mph 8) 0.29m - 2:32(8:50/m) 126/126bpm 18cal 6.8/7.01mph Add a comment	3.2mi, 32:16 Running - Easy Split Summary === 1) 1m - 9:16(9:16/m) 107/118bpm 66cal 6.48/7.12mph 2) 1m - 10:15(10:15/m) 105/116bpm 62cal 5.85/6.89mph 3) 1m - 10:32(10:32/m) 112/123bpm 71cal 5.7/6.57mph 4) 0.23m - 2:13(9:37/m) 120/125bpm 17cal 6.24/6.51mph Add a comment	0mi, Cross-Training - Gardening Chopping wood Add a comment	7.7mi, 1:05:05 Running - Medium Long Run Split Summary === 1) 1m - 8:35(8:35/m) 119/135bpm 78cal 6.98/7.26mph 2) 1m - 8:20(8:20/m) 123/134bpm 75cal 7.2/7.85mph 3) 1m - 8:29(8:29/m) 126/133bpm 77cal 7.07/7.76mph 4) 1m - 8:45(8:45/m) 130/150bpm 82cal 6.85/7.39mph 5) 1m - 8:41(8:41/m) 126/137bpm 68cal 6.91/7.45mph 6) 1m - 8:10(8:10/m) 132/137bpm 75cal 7.35/7.87mph 7) 1m - 8:01(8:01/m) 134/138bpm 74cal 7.49/7.85mph 8) 0.73m - 6:04(8:21/m) 137/144bpm 59cal 7.19/7.56mph Add a comment
Tue 12th Jan Jan 12	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
2.8mi, 29:25 Running - Easy Split Summary === 1) 1m - 10:00(10:00/m) 111/115bpm 78cal 6/7.08mph 2) 1m - 11:12(11:12/m) 110/115bpm 76cal 5.35/5.78mph 3) 0.77m - 8:12(10:43/m) 108/116bpm 47cal 5.6/6.05mph Add a comment 0.3mi, 2:27 Running - Warm Down Split Summary === 1) 0.26m - 2:27(9:34/m) 139/148bpm 30cal 6.27/7.01mph Add a comment 6mi, 42:13 Running - Tempo Split Summary === 1) 1m - 7:47(7:47/m) 111/120bpm 60cal 7.7/8.6mph 2) 1m - 6:44(6:44/m) 129/151bpm 69cal 8.92/9.71mph 3) 1m - 6:53(6:53/m) 147/158bpm 86cal 8.71/9.77mph 4) 1m - 7:39(7:39/m) 155/160bpm 102cal 7.84/8.93mph 5) 1m - 6:25(6:25/m) 154/158bpm 84cal 9.35/9.87mph 6) 1m - 6:43(6:43/m) 151/159bpm 83cal 8.93/10.18mph 7) 0.01m - 2(3:56/m) 140/140bpm 15.27/10.25mph Add a comment	3.9mi, 33:37 Running - Easy Split Summary === 1) 1m - 9:00(9:00/m) 111/128bpm 71cal 6.67/7.53mph 2) 1m - 8:52(8:52/m) 119/129bpm 75cal 6.76/7.39mph 3) 1m - 8:15(8:15/m) 124/131bpm 73cal 7.28/8.1mph 4) 0.88m - 7:30(8:33/m) 126/128bpm 66cal 7.02/7.51mph Add a comment	5.1mi, 39:55 Running - Intervals Split Summary === 1) 1m - 8:23(8:23/m) 120/134bpm 78cal 7.15/8.08mph 2) 0.07m - 38(9:02/m) 126/127bpm 6cal 6.64/7.39mph 3) 0.25m - 1:32(6:11/m) 126/129bpm 15cal 9.7/10.69mph 4) 0.06m - 45(12:51/m) 128/132bpm 7cal 4.67/10mph 5) 0.25m - 1:23(5:34/m) 125/131bpm 13cal 10.77/10.69mph 6) 0.05m - 45(14:20/m) 126/132bpm 7cal 4.19/10.46mph 7) 0.25m - 1:31(6:05/m) 126/129bpm 14cal 9.86/10.6mph 8) 0.06m - 45(12:54/m) 127/129bpm 7cal 4.65/10.02mph 9) 0.25m - 1:20(5:23/m) 129/140bpm 13cal 11.16/10.94mph 10) 0.06m - 45(13:11/m) 130/133bpm 7cal 4.55/10.56mph 11) 0.25m - 1:29(5:56/m) 128/132bpm 14cal 10.11/10.52mph 12) 0.05m - 45(15:32/m) 129/134bpm 7cal 3.86/10.29mph 13) 0.25m - 1:19(5:17/m) 128/130bpm 12cal 11.35/11.27mph 14) 0.05m - 45(14:13/m) 124/128bpm 6cal 4.22/10.81mph 15) 0.25m - 1:30(6:00/m) 126/132bpm 13cal 10/10.62mph 16) 0.03m - 45(21:31/m) 123/129bpm 6cal 2.79/9.75mph 17) 0.25m - 1:20(5:23/m) 124/131bpm 10cal 11.16/11.44mph 18) 0.05m - 45(14:13/m) 126/130bpm 6cal 4.22/10.77mph 19) 0.25m - 1:26(5:47/m) 126/131bpm 12cal 10.37/11.02mph 20) 0.06m - 45(13:28/m) 128/130bpm 7cal 4.45/10.23mph 21) 0.25m - 1:19(5:19/m) 127/131bpm 11cal 11.29/11.12mph 22) 0.04m - 45(17:18/m) 129/132bpm 7cal 3.47/10.85mph 23) 1m - 9:08(9:08/m) 130/141bpm 85cal 6.57/7.28mph 24) 0.01m - 7(12:07/m) 130/130bpm 1cal 4.95/6.35mph 10 x 400m reps Add a comment	12.1mi, 47:42 Cycling - General Split Summary === 1) 5m - 19:59(4:00/m) 125/150bpm 195cal 79/125rpm 15.01/31.79mph 2) 5m - 18:33(3:43/m) 122/149bpm 141cal 80/112rpm 16.17/26.45mph 3) 2.09m - 9:10(4:23/m) 126/138bpm 73cal 77/125rpm 13.67/19.26mph Add a comment 0mi, 30:00 Cross-Training - Yoga Leg strengthening Add a comment 11.9mi, 44:44 Cycling - Commuting Split Summary === 1) 5m - 18:48(3:46/m) 126/146bpm 185cal 81/125rpm 15.96/31.48mph 2) 5m - 19:25(3:53/m) 127/166bpm 166cal 79/110rpm 15.46/27.82mph 3) 1.89m - 6:32(3:27/m) 124/142bpm 50cal 82/105rpm 17.38/24.59mph Add a comment	3mi, 37:29 Running - General Split Summary === 1) 1m - 12:43(12:43/m) 126/132bpm 127cal 4.72/6.64mph 2) 1m - 13:07(13:07/m) 129/136bpm 122cal 4.57/6.35mph 3) 0.95m - 11:39(12:17/m) 138/142bpm 128cal 4.89/6.85mph Add a comment	-	-

2019	Distance	Date	Result	WAVA
Gosport Half Marathon	13.1mi	17 Nov	1:26:43	68.13%
Hayling 10 mile	10mi	3 Nov	1:05:43	67.90%
Great South Run	10mi	20 Oct	1:04:35	69.09%
Solent Half Marathon	13.1mi	22 Sep	1:26:36	68.22%
Overton 5	5mi	1 Sep	31:24	69.46%
Lakeside 5K	5km	28 Aug	18:45	71.59%
Lakeside 5K	5km	24 Jul	19:16	69.67%
Lakeside 5K	5km	26 Jun	19:00	70.65%
Alresford 10k	10km	16 Jun	39:30	68.86%
Lakeside 5K	5km	22 May	18:43	71.26%
Netley 10k	10km	19 May	39:36	68.36%
Alton 10 mile	10mi	12 May	1:05:57	67.38%
Lakeside 5K	5km	24 Apr	18:59	70.26%
Stubbington 10k	10km	13 Jan	38:16	70.74%
2018	Distance	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	26.2mi	23 Dec	4:15:00	48.60%
Victory 5	5mi	2 Dec	31:10	69.61%
Gosport Half Marathon	13.1mi	18 Nov	1:24:44	69.46%
Great South Run	10mi	21 Oct	1:05:44	67.60%
Gosport 5k Series	5km	11 Sep	19:20	68.99%
Overton 5	5mi	2 Sep	32:08	67.51%
Eastleigh 10K	10km	17 Jun	38:30	70.32%
Netley 10k	10km	20 May	38:41	69.71%
Alton 10	10mi	13 May	1:05:23	67.73%
Lakeside 5K	5km	25 Apr	18:32	71.56%
Salisbury 10	10mi	8 Apr	1:04:30	68.66%
Stubbington Green 10k	10km	14 Jan	38:17	70.43%
2017	Distance	Date	Result	WAVA
TJ Waste Invincible 50K Harbour Challenge	50km	17 Dec	5:00:40	49.97%
Victory 5	5mi	3 Dec	30:10	71.59%
Gosport Half Marathon	13.1mi	19 Nov	1:25:06	68.95%
Great South Run	10mi	22 Oct	1:04:51	68.29%
Solent Half Marathon	13.1mi	24 Sep	1:31:51	63.88%
Lakeside 5K	5km	30 Aug	18:26	71.94%
Lakeside 5K	5km	24 May	18:45	70.38%
Netley 10k	10km	21 May	39:28	68.10%
Alton 10	10mi	7 May	1:05:24	67.53%
Lakeside 5K	5km	26 Apr	18:35	71.01%
Salisbury 10	10mi	9 Apr	1:07:06	65.82%
Eastleigh 10k	10km	19 Mar	39:05	68.76%
Portsmouth Coastal Half Marathon	13.1mi	12 Feb	1:35:00	61.62%
Ryde 10	10mi	5 Feb	1:12:00	61.34%
Stubbington Green 10k	10km	15 Jan	39:09	68.65%
2016	Distance	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	26.2mi	18 Dec	3:46:00	54.55%
Victory 5	5mi	4 Dec	31:03	69.28%
Gosport Half Marathon	13.1mi	20 Nov	1:28:37	66.06%
Great South Run	10mi	23 Oct	1:06:30	66.41%
D Day 10k	10km	5 Jun	41:30	64.76%
Netley 10k	10km	15 May	39:56	67.13%
Alton 10	10mi	8 May	1:09:52	63.09%
Lakeside 5K	5km	27 Apr	18:40	70.38%
Eastleigh 10k	10km	20 Mar		0.00%
Salisbury 10	10mi	13 Mar	1:04:19	68.53%
Ryde 10	10mi	7 Feb	1:07:10	65.63%
Stubbington Green 10k	10km	17 Jan	39:13	68.36%
2015	Distance	Date	Result	WAVA
The Harbour 50k Challenge	50km	20 Dec	4:51:00	51.43%
Victory 5	5mi	6 Dec	31:03	69.06%
Gosport Half Marathon	13.1mi	15 Nov	1:29:03	65.63%
Lordshill 10M	10mi	1 Nov	1:05:50	66.96%
Great South Run	10mi	25 Oct	1:06:48	65.99%
Garmin Kingston Run Challenge	16mi	11 Oct	1:53:47	64.32%
Solent Half Marathon	13.1mi	27 Sep	1:33:29	62.52%
Overton 5	5mi	6 Sep	31:49	67.40%
Lakeside 5K	5km	26 Aug	19:09	68.61%
Lakeside 5K	5km	29 Jul	18:51	69.70%
D Day 10k	10km	7 Jun	39:47	67.38%
Lakeside 5K	5km	27 May	18:47	69.69%
Netley 10k	10km	17 May	39:45	67.32%
Alton 10	10mi	10 May	1:07:47	64.95%
Lakeside 5K	5km	29 Apr	19:03	68.72%
Salisbury 10	10mi	8 Mar	1:06:03	66.65%
Ryde 10	10mi	1 Feb	1:07:55	64.82%
Stubbington Green 10k	10km	18 Jan	39:55	67.04%
2014	Distance	Date	Result	WAVA
Lordshill 10M	10mi	2 Nov	1:07:24	65.31%
Amsterdam Marathon	26.2mi	19 Oct	3:59:30	51.35%
Southsea Pirates Pieces of Eight	8mi	5 Oct	52:35	66.11%
Solent Half Marathon	13.1mi	28 Sep	1:32:40	63.02%
Victory 5	5mi	14 Sep	31:49	67.24%
Overton 5	5mi	7 Sep	32:18	66.23%
Lakeside 5K	5km	27 Aug	19:33	66.96%
Lakeside 5K	5km	30 Jul	19:42	66.45%
Lakeside 5K	5km	2 Jul	19:20	67.71%
South Downs Half Marathon	13.1mi	21 Jun	2:11:00	44.58%
D Day 10k	10km	8 Jun	41:52	63.92%
Lakeside 5K	5km	28 May	20:00	65.26%
Lakeside 5K	5km	30 Apr	18:50	69.31%
Eastleigh 10k	10km	23 Mar	38:45	68.97%
Salisbury 10	10mi	9 Mar	1:04:50	67.87%
Southsea Parkrun	5km	1 Mar	19:09	68.16%
Southsea Parkrun	5km	22 Feb	19:31	66.88%
Ryde 10	10mi	2 Feb	1:07:20	65.35%
Stubbington Green 10k	10km	19 Jan	39:26	67.78%
2013	Distance	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	26.2mi	22 Dec	3:38:00	56.40%
Lakeside 5K	5km	1 Dec	18:22	71.07%
Gosport Half Marathon	13.1mi	17 Nov	1:25:51	68.01%
Lordshill 10M	10mi	3 Nov	1:04:30	68.22%
Great South Run	10mi	27 Oct	1:06:59	65.69%
Wiggle New Forest Sportive 100 Brockenhurst	100mi	5 Oct		0.00%
Overton 5	5mi	7 Sep	32:17	66.14%
Lakeside 5K	5km	28 Aug	18:56	68.94%
Havant parkrun	5km	3 Aug	20:50	62.65%
Lakeside 5K	5km	24 Jul	19:58	65.37%
London2Brighton 100K	100km	25 May	18:45:00	31.64%
Netley 10k	10km	19 May	40:12	66.46%
Lakeside 5K	5km	24 Apr	18:35	70.08%
Eastleigh 10k	10km	24 Mar	39:06	68.33%
Salisbury 10	10mi	10 Mar	1:07:20	65.35%
Portsmouth Coastal Half Marathon	13.1mi	17 Feb	1:36:40	60.40%
Meon Valley Plod	21mi	10 Feb	3:52:00	41.36%
Stubbington Green 10k	10km	20 Jan	40:37	65.78%
2012	Distance	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	26.2mi	23 Dec	3:52:06	52.97%
Gosport Half Marathon	13.1mi	18 Nov	1:30:17	64.67%
Todays Runner XC Race 2 (Queen Elizabeth Country Park)	8km	11 Nov	37:12	57.01%
Lordshill 10M	10mi	4 Nov	1:07:35	65.10%
Great South Run	10mi	28 Oct	1:07:22	65.31%
Denmead 10k	10km	21 Oct	40:41	65.67%
Solent Half Marathon	13.1mi	14 Oct	1:28:08	66.24%
Berlin Marathon	26.2mi	30 Sep	3:42:25	55.28%
Promenade 5km Series - Race 5	5km	29 Aug	18:42	69.64%
Promenade 5km Series - Race 4	5km	25 Jul	18:57	68.72%
Bishops Waltham 5	5mi	22 Jul	32:07	66.42%
Promenade 5km Series - Race 3	5km	27 Jun	19:15	67.65%
Promenade 5km Series - Race 2	5km	23 May	19:04	68.18%
Royal Victoria Country Park 10K	10km	20 May	39:51	67.04%
Promenade 5km Series - Race 1	5km	25 Apr	19:33	66.50%
Eastleigh 10k	10km	25 Mar	40:30	65.97%
Mountbatten 800 metres	800mi	12 Mar	2:56	57.45%
Silverstone Half Marathon	13.1mi	11 Mar	1:32:20	63.23%
Bramley 20	20mi	12 Feb	2:30:54	60.55%
Ryde 10	10mi	5 Feb	1:11:46	61.31%
Stubbington Green 10k	10km	15 Jan	41:30	64.38%
2011	Distance	Date	Result	WAVA
Lordshill 10M	10mi	6 Nov	1:07:11	65.49%
Great South Run	10mi	30 Oct	1:08:47	63.97%
Victory 5	5mi	18 Sep	33:03	64.52%
Overton 5	5mi	3 Sep	34:03	62.62%
Promenade Series 5k Road Race 5	5km	31 Aug	19:28	66.78%
Milland Valley Trail Race	13mi	7 Aug	1:52:23	51.55%
Promenade Series 5K Road Races 4	5km	3 Aug	19:46	65.77%
PJC Summer Cross Country	5mi	29 Jun	36:40	58.16%
Bishops Waltham 5	5mi	5 Jun	34:01	62.69%
Promenade Series 5k Races 2	5km	1 Jun	20:08	64.57%
Netley 10k	10km	15 May	43:12	61.84%
Promenade 5k Road Races 1.	5km	4 May	20:14	64.19%
Paris Marathon	26.2mi	10 Apr	3:43:46	54.95%
Eastleigh 10K	10km	27 Mar	41:17	64.72%
Salisbury 10	10mi	13 Mar	1:08:58	63.80%
Meon Valley Plod	20mi	27 Feb	3:26:08	44.33%
Bramley 20	20mi	20 Feb	2:38:45	57.56%
Ryde 10	10mi	6 Feb	1:11:39	61.41%
Stubbington Green 10k	10km	16 Jan	43:33	61.35%
2010	Distance	Date	Result	WAVA
Southsea Great Mile	1mi	31 Dec	6:14	59.52%
Hayling 10M	10mi	28 Nov	1:16:57	57.18%
Gosport Half Marathon	13.1mi	21 Nov	1:34:30	61.78%
Lordshill 10M	10mi	7 Nov	1:13:27	59.90%
Great South Run	10mi	24 Oct	1:20:20	54.77%
Denmead 10K	10km	17 Oct	44:30	60.04%
New Forest Marathon	26.2mi	26 Sep	3:59:35	51.32%
Victory 5	5mi	19 Sep	34:32	61.75%
IOW Half Marathon	13.1mi	15 Aug	1:47:51	54.13%
Promenade 5k Series Race 4	5km	4 Aug	20:52	62.24%
Milland Valley Trail Race	13mi	1 Aug	1:56:39	49.67%
Promenade 5k Series Race 3	5km	7 Jul	20:51	62.29%
Promenade 5k Series Race 2	5km	9 Jun	20:47	62.49%
Bishops Waltham 5	5mi	6 Jun	36:20	58.69%
Portsmouth Promenade 5km Series Race 1	5km	12 May	21:06	61.53%
Eastleigh 10k	10km	28 Mar	43:58	60.77%
Romsey 5	5mi	24 Jan	36:36	58.26%
2009	Distance	Date	Result	WAVA
Lordshill 10M	10mi	1 Nov	1:22:08	53.57%
Great South Run	10mi	25 Oct	1:28:28	49.74%
Believe & Achieve 10K	10km	4 Oct	49:01	54.51%
D Day 10k	10km	3 Jun	49:10	54.34%
Promenade 5k Road Race 1	5km	6 May	23:41	54.82%
2007	Distance	Date	Result	WAVA
Great South Run	10mi	28 Oct	1:34:46	46.43%
2005	Distance	Date	Result	WAVA
Great South Run	10mi	9 Oct	1:30:04	48.85%

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