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cilahim M55

About

Race Times

All Races

Mileage

Training

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FERC

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Races
98
Miles
11414
Miles
4
WAVA
77.49%
5k
19:08
5M
33:14
10k
40:49
10M
1:07:47
Half
1:27:01
Mara
3:13:22

Current Status

who is going London winter run?

Planned Races
9th Feb 20	cancer research london winter run
1st Mar 20	paris half marathon
15th Mar 20	Mercedes-Benz of Shrewsbury 10k
22nd Mar 20	Newcastle 10k
24th Mar 20	Liverpool Marathon
5th Apr 20	Rotterdam Marathon
5th Apr 20	Paris Marathon
19th Apr 20	Brighton Marathon
19th Apr 20	Birmingham 1/2 Marathon, 10k & 5k
26th Apr 20	Blackpool Festival of Running 2020
17th May 20	Virgin Sport Hackney Half Marathon
23rd May 20	2020 Edinburgh Marathon Festival 10K
24th May 20	Edinburgh Marathon
25th May 20	Vitality London 10,000

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Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	10	19:08 6:10/mi	77.49	19:33 73.09	19:25 74.17	19:08 75.86						19:40 77.49
5mi	5	33:14 6:39/mi	72.08	33:14 71.07	34:45 68.50	33:17 72.08		34:42 70.25	34:24 71.45
6mi	1	41:42 6:57/mi	69.41		41:42 69.41
10km	36	40:49 6:34/mi	76.36	41:35 71.52	41:09 72.84	40:49 74.01	42:00 72.51	41:35 73.82	42:35 72.68	41:26 75.30	41:29 75.83	41:52 75.76	41:53 76.36
9mi	1	1:00:34 6:44/mi	75.84							1:00:34 75.84
10mi	3	1:07:47 6:47/mi	74.36		1:09:18 70.95			1:07:47 74.36
13.1mi	37	1:27:01 6:39/mi	76.95	1:31:34 70.71	1:30:06 72.45	1:27:49 74.97	1:30:01 73.75	1:27:01 76.95	1:29:46 75.23	1:29:41 75.96	1:30:35 75.86	1:31:50 75.49	1:32:05 75.95
26.2mi	4	3:13:22 7:23/mi	74.11							3:19:01 71.35	3:13:22 74.11		3:20:31 72.81

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	195	112	123	152	119	126	132	124	112	97	120	73	1484
2019	0	0	0	0	0	4	0	0	0	0	0	0	4
2018	80	156	145	160	145	164	131	100	155	153	160	137	1685
2017	177	144	155	145	148	152	120	147	132	190	126	107	1743
2016	148	150	123	92	132	121	94	163	152	140	149	164	1627
2015	80	116	142	126	74	136	89	129	115	119	155	102	1382
2014	99	80	142	109	106	126	91	158	94	145	134	109	1394
2013	60	73	103	129	96	127	110	120	113	116	101	56	1202
2012	74	74	99	43	60	58	78	49	80	71	94	63	843
2011	0	0	0	19	0	0	0	0	0	0	0	0	19
2010	0	0	0	0	0	0	0	0	6	6	23	0	35

Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25
5mi, 42:33 Running - General Split Summary === 1) 0.62m - 5:14(8:26/m) 142/150bpm 59cal 7.12/7.41mph 2) 0.62m - 5:30(8:51/m) 135/148bpm 60cal 6.78/7.08mph 3) 0.62m - 5:30(8:52/m) 145/151bpm 64cal 6.77/7.85mph 4) 0.62m - 5:07(8:14/m) 144/154bpm 59cal 7.28/7.87mph 5) 0.62m - 5:16(8:28/m) 142/148bpm 60cal 7.09/7.35mph 6) 0.62m - 5:35(8:59/m) 148/156bpm 66cal 6.68/7.14mph 7) 0.62m - 4:56(7:57/m) 149/153bpm 59cal 7.55/7.97mph 8) 0.62m - 5:10(8:20/m) 151/158bpm 63cal 7.21/7.41mph 9) 0.03m - 13(7:27/m) 150/153bpm 2cal 8.05/7.58mph	5.1mi, 42:09 Running - General Split Summary === 1) 0.62m - 5:04(8:08/m) 138/154bpm 56cal 7.37/7.97mph 2) 0.62m - 5:22(8:38/m) 137/151bpm 59cal 6.95/7.18mph 3) 0.62m - 5:26(8:44/m) 157/167bpm 70cal 6.87/7.91mph 4) 0.62m - 5:03(8:08/m) 160/167bpm 68cal 7.38/8.79mph 5) 0.62m - 5:05(8:11/m) 157/163bpm 64cal 7.34/8.81mph 6) 0.62m - 4:56(7:56/m) 163/168bpm 69cal 7.56/9.52mph 7) 0.62m - 5:07(8:14/m) 160/165bpm 68cal 7.29/10.08mph 8) 0.62m - 4:55(7:54/m) 160/165bpm 65cal 7.59/9.66mph 9) 0.17m - 1:12(7:16/m) 161/165bpm 16cal 8.25/10.46mph	5mi, 41:18 Running - General Split Summary === 1) 0.62m - 5:04(8:09/m) 134/149bpm 54cal 7.36/7.72mph 2) 0.62m - 5:19(8:33/m) 121/126bpm 50cal 7.01/7.28mph 3) 0.62m - 5:28(8:48/m) 125/132bpm 54cal 6.82/7.85mph 4) 0.62m - 4:54(7:53/m) 117/123bpm 39cal 7.61/8.25mph 5) 0.62m - 5:04(8:09/m) 119/127bpm 42cal 7.36/7.7mph 6) 0.62m - 5:24(8:42/m) 126/134bpm 51cal 6.9/7.41mph 7) 0.62m - 4:51(7:48/m) 131/138bpm 50cal 7.7/8.12mph 8) 0.62m - 4:57(7:58/m) 132/139bpm 51cal 7.54/7.87mph 9) 0.04m - 18(6:43/m) 133/135bpm 3cal 8.94/8.97mph	-	9.4mi, 1:17:15 Running - General Split Summary === 1) 0.62m - 5:12(8:22/m) 125/137bpm 55cal 7.17/7.37mph 2) 0.62m - 4:46(7:41/m) 138/148bpm 55cal 7.82/8.16mph 3) 0.62m - 4:58(8:00/m) 150/161bpm 62cal 7.5/7.97mph 4) 0.62m - 5:03(8:08/m) 154/161bpm 66cal 7.38/8.08mph 5) 0.62m - 5:06(8:12/m) 153/160bpm 66cal 7.32/7.66mph 6) 0.62m - 5:16(8:29/m) 153/160bpm 68cal 7.08/7.58mph 7) 0.62m - 5:08(8:16/m) 157/164bpm 69cal 7.26/7.93mph 8) 0.62m - 5:03(8:08/m) 157/164bpm 67cal 7.38/7.85mph 9) 0.62m - 4:55(7:54/m) 161/167bpm 70cal 7.59/7.97mph 10) 0.62m - 5:07(8:14/m) 160/167bpm 72cal 7.28/7.72mph 11) 0.62m - 5:05(8:11/m) 169/181bpm 75cal 7.33/7.7mph 12) 0.62m - 5:20(8:35/m) 159/170bpm 74cal 6.99/7.6mph 13) 0.62m - 5:23(8:40/m) 157/167bpm 72cal 6.93/7.37mph 14) 0.62m - 5:25(8:43/m) 157/163bpm 72cal 6.88/7.22mph 15) 0.62m - 5:13(8:24/m) 158/164bpm 70cal 7.14/7.85mph 16) 0.03m - 15(8:52/m) 158/160bpm 3cal 6.77/8.06mph	13.8mi, 1:55:03 Running - General Split Summary === 1) 0.62m - 4:58(8:00/m) 132/141bpm 55cal 7.49/7.72mph 2) 0.62m - 4:48(7:44/m) 140/151bpm 56cal 7.76/8.08mph 3) 0.62m - 4:58(8:00/m) 147/154bpm 61cal 7.49/7.83mph 4) 0.62m - 5:06(8:12/m) 156/164bpm 67cal 7.31/7.7mph 5) 0.62m - 5:16(8:29/m) 155/158bpm 69cal 7.08/7.31mph 6) 0.62m - 5:13(8:24/m) 160/166bpm 72cal 7.14/7.49mph 7) 0.62m - 5:07(8:14/m) 158/163bpm 69cal 7.29/7.89mph 8) 0.62m - 5:00(8:03/m) 156/161bpm 65cal 7.45/7.93mph 9) 0.62m - 4:53(7:51/m) 159/163bpm 67cal 7.64/8.1mph 10) 0.62m - 5:20(8:35/m) 159/163bpm 73cal 7/7.66mph 11) 0.32m - 2:46(8:42/m) 160/163bpm 38cal 6.9/7.66mph 12) 0.01m - 4(8:31/m) 155/156bpm 7.05/6.32mph 13) 0.02m - 8(7:30/m) 155/156bpm 1cal 8/6.45mph 14) 0.02m - 8(7:53/m) 158/159bpm 1cal 7.61/6.53mph 15) 0.02m - 9(8:05/m) 160/161bpm 2cal 7.42/6.66mph 16) 0.62m - 5:05(8:11/m) 155/164bpm 66cal 7.34/7.74mph 17) 0.19m - 1:36(8:27/m) 158/160bpm 21cal 7.09/7.72mph 18) 0.62m - 5:06(8:13/m) 161/164bpm 71cal 7.31/8.1mph 19) 0.62m - 5:06(8:13/m) 159/164bpm 69cal 7.31/7.7mph 20) 0.62m - 5:08(8:16/m) 156/164bpm 67cal 7.26/7.47mph 21) 0.47m - 4:05(8:36/m) 157/163bpm 53cal 6.97/7.51mph 22) 0.15m - 1:18(8:48/m) 152/155bpm 16cal 6.82/6.93mph 23) 0.16m - 1:27(8:52/m) 161/168bpm 20cal 6.76/6.85mph 24) 0.01m - 4(8:02/m) 166/167bpm 1cal 7.47/5.3mph 25) 0.02m - 10(8:29/m) 163/166bpm 2cal 7.08/5.38mph 26) 0.01m - 7(8:41/m) 161/162bpm 1cal 6.91/5.51mph 27) 0.03m - 13(8:32/m) 165/166bpm 3cal 7.03/5.63mph 28) 0.12m - 59(8:00/m) 162/164bpm 13cal 7.51/7.14mph 29) 0.11m - 53(7:49/m) 162/164bpm 12cal 7.67/8.04mph 30) 0.03m - 13(8:43/m) 161/163bpm 3cal 6.88/7.91mph 31) 0.08m - 43(8:58/m) 160/162bpm 10cal 6.69/7.66mph 32) 0.04m - 19(8:28/m) 160/165bpm 4cal 7.09/6.64mph 33) 0.02m - 7(5:57/m) 161/162bpm 1cal 10.1/6.99mph 34) 0.11m - 53(8:00/m) 161/163bpm 12cal 7.5/7.45mph 35) 0.01m - 2(6:17/m) 163/164bpm 9.55/7.33mph 36) 0.56m - 4:48(8:37/m) 161/164bpm 66cal 6.97/7.49mph 37) 0.04m - 20(8:05/m) 163/165bpm 4cal 7.43/7.26mph 38) 0.01m - 6(7:41/m) 161/162bpm 1cal 7.81/7.33mph 39) 0.02m - 11(9:17/m) 162/163bpm 2cal 6.47/7.35mph 40) 0.01m - 4(9:16/m) 161/161bpm 6.47/7.24mph 41) 0.01m - 4(8:22/m) 156/158bpm 7.18/7.24mph 42) 0.05m - 25(8:28/m) 154/157bpm 5cal 7.08/7.24mph 43) 0.02m - 12(9:33/m) 152/153bpm 2cal 6.29/7.08mph 44) 0m - 2(13:38/m) 151/151bpm 4.4/6.97mph 45) 0.01m - 8(13:35/m) 154/156bpm 1cal 4.42/6.93mph 46) 0.48m - 4:23(9:03/m) 154/160bpm 55cal 6.63/7.2mph 47) 0.02m - 12(8:46/m) 155/157bpm 2cal 6.84/6.59mph 48) 0.01m - 3(8:10/m) 154/154bpm 7.36/6.59mph 49) 0.04m - 20(8:23/m) 158/165bpm 4cal 7.16/6.72mph 50) 0.02m - 7(7:50/m) 166/168bpm 1cal 7.65/6.87mph 51) 0.01m - 3(7:32/m) 169/169bpm 7.97/6.93mph 52) 0.01m - 3(7:08/m) 169/171bpm 1cal 8.41/6.99mph 53) 0m - 2(9:32/m) 169/169bpm 6.29/7.01mph 54) 0.01m - 3(10:17/m) 167/168bpm 5.84/7.03mph 55) 0.02m - 13(8:28/m) 167/169bpm 3cal 7.09/7.01mph 56) 0.03m - 13(8:14/m) 166/168bpm 3cal 7.29/7.08mph 57) 0.01m - 4(7:05/m) 167/167bpm 1cal 8.47/7.1mph 58) 0.01m - 3(10:19/m) 167/167bpm 5.81/7.12mph 59) 0.01m - 6(7:35/m) 166/167bpm 1cal 7.91/7.12mph 60) 0.01m - 7(8:04/m) 165/167bpm 1cal 7.43/7.18mph 61) 0.01m - 4(8:51/m) 166/167bpm 6.78/7.2mph 62) 0.01m - 2(5:58/m) 165/165bpm 10.06/7.28mph 63) 0.01m - 4(9:51/m) 164/165bpm 6.09/7.31mph 64) 0.01m - 8(10:28/m) 165/166bpm 1cal 5.73/7.35mph 65) 0.02m - 9(7:54/m) 166/167bpm 2cal 7.6/7.31mph 66) 0m - 3(15:50/m) 164/164bpm 3.79/7.22mph 67) 0.01m - 4(8:30/m) 165/166bpm 7.06/7.12mph 68) 0.12m - 1:12(10:16/m) 163/168bpm 17cal 5.85/7.22mph 69) 0m - 3(13:55/m) 168/169bpm 4.31/5.61mph 70) 0m - 2(13:07/m) 170/170bpm 4.57/5.95mph 71) 0.2m - 1:46(8:37/m) 166/172bpm 26cal 6.97/7.31mph 72) 0m - 3(9:19/m) 165/166bpm 6.44/6.47mph 73) 0.07m - 39(9:17/m) 161/166bpm 9cal 6.46/6.64mph 74) 0.01m - 3(9:47/m) 156/157bpm 6.14/6.32mph 75) 0.01m - 2(7:49/m) 157/157bpm 7.68/6.32mph 76) 0.01m - 3(3:54/m) 158/158bpm 15.42/7.72mph 77) 0.01m - 3(6:47/m) 158/159bpm 8.84/7.72mph 78) 0.02m - 9(8:26/m) 157/159bpm 1cal 7.11/6.95mph 79) 0.01m - 6(8:18/m) 157/158bpm 1cal 7.23/6.85mph 80) 0.01m - 3(6:14/m) 157/158bpm 9.62/6.87mph 81) 0.01m - 5(8:47/m) 158/159bpm 1cal 6.82/6.95mph 82) 0.01m - 3(8:16/m) 158/159bpm 7.26/6.93mph 83) 0.01m - 3(7:16/m) 157/157bpm 8.26/6.95mph 84) 0.14m - 1:09(8:02/m) 158/160bpm 15cal 7.47/7.91mph 85) 0.01m - 7(7:57/m) 156/157bpm 1cal 7.54/7.49mph 86) 0.02m - 7(7:02/m) 158/158bpm 1cal 8.53/7.6mph 87) 0.01m - 6(7:40/m) 158/159bpm 1cal 7.82/7.62mph 88) 0.06m - 26(7:40/m) 157/160bpm 5cal 7.82/8.16mph 89) 0.01m - 5(7:11/m) 156/157bpm 1cal 8.35/8.29mph 90) 0.62m - 5:21(8:36/m) 159/165bpm 72cal 6.98/8.22mph 91) 0.32m - 2:50(8:48/m) 161/169bpm 39cal 6.82/8.12mph	-
Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2
5mi, 41:59 Running - General Split Summary === 1) 0.62m - 5:10(8:19/m) 143/157bpm 60cal 7.21/7.51mph 2) 0.62m - 5:22(8:39/m) 135/148bpm 60cal 6.94/7.31mph 3) 0.62m - 5:25(8:42/m) 147/159bpm 66cal 6.89/7.6mph 4) 0.62m - 4:58(8:00/m) 149/156bpm 61cal 7.5/8.22mph 5) 0.62m - 5:18(8:31/m) 153/158bpm 68cal 7.04/7.53mph 6) 0.62m - 5:28(8:47/m) 147/151bpm 66cal 6.83/7.22mph 7) 0.62m - 4:58(8:00/m) 150/157bpm 61cal 7.5/7.74mph 8) 0.62m - 5:08(8:15/m) 159/165bpm 69cal 7.27/7.56mph 9) 0.03m - 12(7:40/m) 159/161bpm 2cal 7.83/7.47mph	5.1mi, 42:17 Running - General Split Summary === 1) 0.62m - 5:08(8:15/m) 128/143bpm 54cal 7.27/7.64mph 2) 0.62m - 5:27(8:46/m) 134/142bpm 61cal 6.85/7.16mph 3) 0.62m - 5:23(8:39/m) 151/166bpm 68cal 6.94/7.87mph 4) 0.62m - 5:05(8:11/m) 169/177bpm 76cal 7.33/8.5mph 5) 0.62m - 5:12(8:22/m) 167/172bpm 78cal 7.18/8.72mph 6) 0.62m - 5:06(8:12/m) 161/170bpm 72cal 7.31/8.72mph 7) 0.62m - 5:13(8:23/m) 161/167bpm 73cal 7.15/9.81mph 8) 0.62m - 5:04(8:09/m) 161/167bpm 71cal 7.36/9.62mph 9) 0.11m - 40(6:12/m) 159/163bpm 9cal 9.68/10.65mph	5mi, 41:36 Running - General Split Summary === 1) 0.62m - 5:07(8:14/m) 142/161bpm 60cal 7.29/7.76mph 2) 0.62m - 5:18(8:32/m) 130/136bpm 57cal 7.03/7.41mph 3) 0.62m - 5:23(8:40/m) 138/151bpm 61cal 6.92/7.72mph 4) 0.62m - 4:54(7:53/m) 147/152bpm 59cal 7.61/7.87mph 5) 0.62m - 5:04(8:09/m) 145/149bpm 60cal 7.37/7.74mph 6) 0.62m - 5:28(8:48/m) 152/158bpm 69cal 6.82/7.66mph 7) 0.62m - 4:58(7:59/m) 152/157bpm 62cal 7.51/7.85mph 8) 0.62m - 5:07(8:14/m) 156/162bpm 67cal 7.28/7.66mph 9) 0.04m - 17(7:27/m) 160/163bpm 3cal 8.06/7.62mph	-	10mi, 1:22:08 Running - General Split Summary === 1) 0.62m - 5:13(8:24/m) 141/148bpm 60cal 7.14/7.72mph 2) 0.62m - 4:52(7:50/m) 149/155bpm 60cal 7.66/8.01mph 3) 0.62m - 4:59(8:01/m) 156/163bpm 66cal 7.48/7.81mph 4) 0.62m - 5:11(8:20/m) 161/167bpm 72cal 7.2/7.39mph 5) 0.62m - 5:09(8:17/m) 161/166bpm 73cal 7.24/7.7mph 6) 0.62m - 5:18(8:32/m) 161/167bpm 75cal 7.03/7.56mph 7) 0.62m - 5:12(8:22/m) 160/164bpm 71cal 7.17/7.76mph 8) 0.62m - 4:56(7:57/m) 160/167bpm 68cal 7.55/7.89mph 9) 0.62m - 4:46(7:41/m) 157/165bpm 64cal 7.81/8.75mph 10) 0.62m - 5:05(8:11/m) 159/168bpm 69cal 7.33/7.93mph 11) 0.62m - 5:08(8:16/m) 162/168bpm 73cal 7.26/7.97mph 12) 0.62m - 5:07(8:15/m) 165/171bpm 75cal 7.28/7.68mph 13) 0.62m - 5:18(8:32/m) 156/162bpm 68cal 7.02/7.47mph 14) 0.62m - 5:11(8:21/m) 159/170bpm 70cal 7.19/8.45mph 15) 0.62m - 5:24(8:41/m) 159/163bpm 72cal 6.91/7.31mph 16) 0.62m - 5:01(8:04/m) 157/163bpm 66cal 7.43/8.35mph 17) 0.03m - 17(8:53/m) 153/155bpm 3cal 6.75/8.43mph	15mi, 2:02:31 Running - General Split Summary === 1) 0.62m - 5:08(8:15/m) 119/133bpm 49cal 7.27/8.06mph 2) 0.62m - 4:50(7:46/m) 141/159bpm 56cal 7.72/8.43mph 3) 0.62m - 4:56(7:57/m) 156/165bpm 65cal 7.55/7.91mph 4) 0.62m - 5:08(8:15/m) 162/166bpm 72cal 7.27/7.66mph 5) 0.62m - 5:06(8:13/m) 128/162bpm 48cal 7.31/7.68mph 6) 0.62m - 5:12(8:22/m) 130/138bpm 51cal 7.18/7.68mph 7) 0.62m - 5:04(8:09/m) 130/136bpm 50cal 7.36/7.91mph 8) 0.62m - 4:55(7:55/m) 131/135bpm 48cal 7.58/7.89mph 9) 0.62m - 4:46(7:40/m) 130/138bpm 46cal 7.82/8.18mph 10) 0.62m - 5:09(8:17/m) 142/151bpm 59cal 7.24/7.66mph 11) 0.62m - 4:59(8:01/m) 144/150bpm 58cal 7.48/7.85mph 12) 0.62m - 5:07(8:13/m) 141/150bpm 57cal 7.3/7.6mph 13) 0.62m - 5:02(8:07/m) 137/144bpm 52cal 7.4/8.27mph 14) 0.62m - 5:06(8:13/m) 152/159bpm 64cal 7.3/8.12mph 15) 0.62m - 5:00(8:03/m) 153/162bpm 64cal 7.45/7.76mph 16) 0.62m - 5:07(8:14/m) 160/167bpm 70cal 7.29/7.91mph 17) 0.62m - 4:59(8:02/m) 158/162bpm 66cal 7.47/7.95mph 18) 0.62m - 5:17(8:29/m) 160/166bpm 72cal 7.07/7.68mph 19) 0.62m - 5:07(8:14/m) 165/172bpm 74cal 7.29/8.5mph 20) 0.62m - 5:03(8:07/m) 161/166bpm 70cal 7.39/7.87mph 21) 0.62m - 5:18(8:32/m) 161/166bpm 73cal 7.03/7.41mph 22) 0.62m - 5:15(8:27/m) 163/168bpm 75cal 7.1/7.56mph 23) 0.62m - 5:23(8:40/m) 162/167bpm 75cal 6.92/7.68mph 24) 0.62m - 5:17(8:30/m) 162/166bpm 74cal 7.06/7.95mph 25) 0.04m - 17(6:41/m) 155/158bpm 3cal 8.97/8.52mph	-
Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9
5mi, 42:07 Running - General Split Summary === 1) 0.62m - 5:09(8:17/m) 148/156bpm 64cal 7.24/7.51mph 2) 0.62m - 5:22(8:38/m) 154/161bpm 70cal 6.94/7.24mph 3) 0.62m - 5:23(8:40/m) 157/163bpm 73cal 6.92/7.28mph 4) 0.62m - 5:05(8:10/m) 157/163bpm 69cal 7.34/7.83mph 5) 0.62m - 5:09(8:18/m) 158/163bpm 70cal 7.23/7.6mph 6) 0.62m - 5:28(8:48/m) 160/165bpm 77cal 6.82/7.37mph 7) 0.62m - 5:04(8:09/m) 160/165bpm 71cal 7.37/7.78mph 8) 0.62m - 5:06(8:12/m) 160/168bpm 72cal 7.31/7.64mph 9) 0.05m - 21(7:27/m) 163/164bpm 5cal 8.05/7.93mph	5.1mi, 41:29 Running - General Split Summary === 1) 0.62m - 5:09(8:17/m) 125/135bpm 54cal 7.25/7.58mph 2) 0.62m - 5:22(8:38/m) 140/159bpm 64cal 6.95/7.28mph 3) 0.62m - 5:18(8:32/m) 153/158bpm 68cal 7.04/7.7mph 4) 0.62m - 5:03(8:08/m) 151/160bpm 64cal 7.38/8.39mph 5) 0.62m - 5:00(8:03/m) 150/161bpm 63cal 7.45/9.66mph 6) 0.62m - 4:57(7:59/m) 148/156bpm 61cal 7.52/9.35mph 7) 0.62m - 5:04(8:09/m) 141/151bpm 58cal 7.36/9.89mph 8) 0.62m - 4:57(7:58/m) 149/155bpm 61cal 7.53/9.5mph 9) 0.1m - 39(6:24/m) 149/153bpm 8cal 9.38/9.52mph	5mi, 41:30 Running - General Split Summary === 1) 0.62m - 5:14(8:26/m) 125/133bpm 55cal 7.11/7.47mph 2) 0.62m - 5:19(8:33/m) 130/137bpm 58cal 7.02/7.35mph 3) 0.62m - 5:19(8:33/m) 128/140bpm 55cal 7.01/7.6mph 4) 0.62m - 4:55(7:54/m) 121/125bpm 45cal 7.59/8.16mph 5) 0.62m - 5:12(8:23/m) 127/137bpm 53cal 7.16/7.64mph 6) 0.62m - 5:20(8:34/m) 128/140bpm 54cal 7/7.31mph 7) 0.62m - 4:57(7:57/m) 125/135bpm 46cal 7.54/7.97mph 8) 0.62m - 5:00(8:03/m) 124/133bpm 44cal 7.45/7.87mph 9) 0.03m - 14(6:54/m) 129/130bpm 2cal 8.71/7.81mph	-	11.2mi, 1:33:23 Running - General Split Summary === 1) 0.62m - 5:11(8:20/m) 126/134bpm 55cal 7.2/7.85mph 2) 0.62m - 4:50(7:47/m) 136/144bpm 56cal 7.71/7.95mph 3) 0.62m - 4:59(8:02/m) 143/150bpm 60cal 7.48/7.85mph 4) 0.62m - 5:17(8:30/m) 146/151bpm 65cal 7.06/7.6mph 5) 0.62m - 5:20(8:36/m) 144/150bpm 64cal 6.98/7.83mph 6) 0.62m - 5:22(8:37/m) 150/158bpm 68cal 6.96/7.89mph 7) 0.62m - 5:04(8:09/m) 144/151bpm 61cal 7.37/8.75mph 8) 0.62m - 5:03(8:07/m) 147/154bpm 62cal 7.39/7.76mph 9) 0.62m - 4:51(7:48/m) 147/154bpm 59cal 7.7/8.22mph 10) 0.62m - 5:09(8:17/m) 148/153bpm 64cal 7.25/8.14mph 11) 0.62m - 5:09(8:17/m) 149/157bpm 64cal 7.25/7.74mph 12) 0.62m - 5:07(8:15/m) 154/160bpm 67cal 7.28/7.62mph 13) 0.62m - 5:22(8:38/m) 156/166bpm 72cal 6.95/7.68mph 14) 0.24m - 1:57(8:09/m) 158/162bpm 26cal 7.37/8.08mph 15) 0.5m - 4:28(8:51/m) 150/158bpm 56cal 6.78/7.39mph 16) 0.45m - 3:45(8:22/m) 151/162bpm 46cal 7.17/7.41mph 17) 0.49m - 4:14(8:39/m) 154/160bpm 56cal 6.93/7.72mph 18) 0.62m - 5:22(8:38/m) 150/159bpm 66cal 6.95/7.33mph 19) 0.62m - 5:16(8:29/m) 148/158bpm 63cal 7.08/7.7mph 20) 0.21m - 1:40(7:44/m) 155/164bpm 22cal 7.76/8.27mph	15.6mi, 2:10:53 Running - General Split Summary === 1) 0.62m - 5:06(8:12/m) 127/138bpm 54cal 7.31/7.64mph 2) 0.62m - 4:54(7:54/m) 132/142bpm 55cal 7.6/7.81mph 3) 0.62m - 4:59(8:02/m) 142/146bpm 59cal 7.47/7.89mph 4) 0.62m - 5:17(8:31/m) 148/154bpm 66cal 7.05/7.47mph 5) 0.62m - 5:21(8:37/m) 151/160bpm 68cal 6.96/7.66mph 6) 0.62m - 5:19(8:33/m) 153/160bpm 69cal 7.01/7.91mph 7) 0.62m - 5:05(8:11/m) 158/163bpm 69cal 7.33/8.12mph 8) 0.62m - 5:00(8:02/m) 157/161bpm 68cal 7.46/7.81mph 9) 0.62m - 4:57(7:59/m) 155/165bpm 65cal 7.52/8.2mph 10) 0.62m - 5:23(8:40/m) 153/158bpm 70cal 6.93/7.18mph 11) 0.62m - 5:16(8:28/m) 162/168bpm 76cal 7.08/7.47mph 12) 0.29m - 2:35(8:49/m) 164/171bpm 38cal 6.8/7.16mph 13) 0.01m - 6(7:50/m) 159/161bpm 1cal 7.66/6.89mph 14) 0.01m - 7(7:26/m) 159/160bpm 1cal 8.06/6.99mph 15) 0.07m - 38(8:41/m) 163/166bpm 9cal 6.91/7.2mph 16) 0.54m - 4:19(7:57/m) 161/165bpm 62cal 7.54/7.81mph 17) 0.1m - 53(8:37/m) 162/165bpm 13cal 6.96/7.72mph 18) 0.43m - 3:34(8:19/m) 157/165bpm 48cal 7.22/7.51mph 19) 3.93m - 32:52(8:22/m) 159/168bpm 458cal 7.17/7.91mph 20) 2.76m - 24:05(8:44/m) 147/189bpm 241cal 6.87/7.7mph 21) 0.4m - 3:38(9:04/m) 134/147bpm 14cal 6.62/7.99mph 22) 0.17m - 1:27(8:23/m) 143/159bpm 12cal 7.16/7.68mph	-
Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16
-	5.1mi, 42:07 Running - General Split Summary === 1) 5.18m - 42:07(8:08/m) 149/169bpm 542cal 7.31/10.69mph	-	-	11.2mi, 1:32:44 Running - General Split Summary === 1) 11.46m - 1:32:44(8:05/m) 141/165bpm 1094cal 7.27/8.45mph	-	-

2019	Distance	Date	Result	WAVA
Run Silverstone	13.11mi	24 Nov		0.00%
Birmingham Running Festival 10k	10km	19 Oct	44:34	71.77%
Oxford Half Marathon	13.1mi	13 Oct	1:34:17	74.18%
Worcester City Half Marathon	13.1mi	15 Sep	1:32:05	75.95%
ASICS London 10K	10km	21 Jul	41:53	76.36%
Birmingham Black Country Half Marathon 2019	13.1mi	6 Jul	1:36:45	72.29%
Black Country Run 10k	10km	30 Jun		0.00%
Great Birmingham 10k	10km	26 May	43:09	74.12%
Greater Manchester Marathon	26.2mi	7 Apr	3:20:31	72.81%
London Landmarks Half Marathon	13.1mi	24 Mar	1:34:10	74.27%
Barcelona Marathon	26.2mi	10 Mar	3:31:11	69.13%
2018	Distance	Date	Result	WAVA
Bud's Run	5km	21 Oct	19:40	77.49%
Great Birmingham Run	13.1mi	14 Oct	1:31:50	75.49%
Wolverhampton Half Marathon	13.1mi	2 Sep	1:32:51	74.66%
Asda Foundation Nottingham 10K	10km	12 Aug	41:52	75.76%
Rock 'n' Roll Dublin 5k	5km	11 Aug		0.00%
British Transplant Games Donor Run	5km	4 Aug	20:03	76.01%
Great Birmingham 10k	10km	6 May	42:39	74.37%
2017	Distance	Date	Result	WAVA
Great Birmingham Run	13.1mi	15 Oct	1:30:35	75.86%
Virgin Sport British 10K	10km	9 Jul	41:29	75.83%
Birmingham Black Country Half Marathon	13.1mi	1 Jul	1:32:28	74.31%
Great Birmingham 10k	10km	30 Apr	42:49	73.46%
Vienna half marathon	13.1mi	23 Apr	3:22:31	33.93%
Greater Manchester Marathon	26.2mi	2 Apr	3:13:22	74.11%
Vitality North London Half Marathon	13.1mi	12 Mar	1:31:05	75.44%
London Winter Run 10K	10km	5 Feb	42:11	74.57%
2016	Distance	Date	Result	WAVA
The 10K MoRun Birmingham	10km	19 Nov	53:06	58.76%
City of Birmingham 10k	10km	23 Oct	42:07	74.08%
Royal Parks Half Marathon	13.1mi	9 Oct	1:29:41	75.96%
Vitality British 10K London Run	10km	10 Jul	41:26	75.30%
Birmingham Black Country Half Marathon	13.1mi	2 Jul	1:34:46	71.88%
ASICS Arden 9 Mile Road Race	9mi	19 Jun	1:00:34	75.84%
Run Hackney Half Marathon	13.1mi	8 May	1:34:37	72.00%
Great Birmingham 10k	10km	1 May	42:54	72.73%
Greater Manchester Marathon	26.2mi	10 Apr	3:19:01	71.35%
Silverstone Half Marathon	13.1mi	13 Mar	1:30:51	74.98%
2015	Distance	Date	Result	WAVA
The 10k Birmingham MoRun	10km	21 Nov	43:19	71.44%
Great Birmingham Run	13.1mi	18 Oct	1:29:46	75.23%
The Black Country Road Run 10K Road Race	10km	5 Jul		0.00%
Hill West 10k	10km	17 May	43:15	71.55%
Run Hackney Half Marathon	13.1mi	10 May	1:30:23	74.71%
Great Birmingham Run 10k	10km	3 May	42:35	72.68%
Vitality North London Half Marathon	13.1mi	15 Mar	1:31:36	73.72%
Coventry Half Marathon	13.1mi	1 Mar	1:30:43	74.44%
Action Heart 5 Mile	5mi	22 Feb	34:24	71.45%
2014	Distance	Date	Result	WAVA
Sneyd Striders Xmas Pudding Run	10mi	14 Dec	1:07:47	74.36%
Great Birmingham Run	13.1mi	19 Oct	1:29:40	74.67%
City of Birmingham 10k	10km	7 Sep	41:52	73.32%
British 10K London Run	10km	13 Jul	41:35	73.82%
Shrewsbury Half Marathon	13.1mi	22 Jun	1:27:01	76.95%
The Birmingham Sanlam GoDadRun	5km	15 Jun		0.00%
Chester half marathon	13.1mi	18 May	1:31:14	73.39%
Coventry Half Marathon	13.1mi	23 Mar	1:29:19	74.97%
Action Heart 5 Mile	5mi	23 Feb	34:42	70.25%
2013	Distance	Date	Result	WAVA
Great Birmingham Run	13.1mi	20 Oct	1:30:11	73.61%
The Great Black Country Road Run	10km	22 Sep	42:00	72.51%
Two Castles Run	10km	9 Jun	42:12	72.16%
Lichfield Half Marathon	13.1mi	5 May	1:30:01	73.75%
Worcester Half Marathon	13.1mi	14 Apr	1:31:53	72.25%
2012	Distance	Date	Result	WAVA
Great Birmingham Run	13.1mi	21 Oct	1:28:34	74.33%
Wolverhampton Half Marathon	13.1mi	2 Sep	1:30:47	72.52%
Big Fun Run 5K Birmingham	5km	19 Aug	19:22	74.94%
Timberhonger 10K	10km	7 Jul	40:50	73.98%
The Midsummer 6	6mi	24 Jun		0.00%
Two Castles Run	10km	10 Jun	41:08	73.44%
Sutton Park 10k	10km	3 Jun		0.00%
Hill West 10k & 4k Fun Run	10km	20 May	42:15	71.50%
Halesowen Foundation Run	5km	19 May		0.00%
Cobra Classic	10km	13 May		0.00%
Lichfield Half Marathon	13.1mi	6 May	1:27:49	74.97%
worcester half marathon	13.1mi	15 Apr	1:31:09	72.22%
7 POOLS	10km	25 Mar	40:49	74.01%
Cannon Hill parkrun	5km	24 Mar	19:08	75.86%
Action Heart 5 Mile	5mi	26 Feb	33:17	72.08%
2011	Distance	Date	Result	WAVA
Cinder Path Run	10km	6 Nov	42:29	70.55%
Great Birmingham Run	13.1mi	23 Oct	1:32:53	70.28%
University of Birmingham 5k	5km	16 Oct	20:18	70.94%
Wolverhampton Half Marathon	13.1mi	4 Sep	1:31:39	71.23%
Cannon Hill parkrun	5km	20 Aug	19:25	74.17%
Mark Perry memorial 5k(ish)	5km	14 Aug	21:48	66.06%
Stourbridge Stumble 10K	10km	13 Aug	44:37	67.18%
Birmingham Black Country Half Marathon	13.1mi	2 Jul	1:32:33	70.54%
Sutton Park 10k	10km	26 Jun	42:03	71.28%
Wythall & Hollywood 5km	5km	19 Jun	20:15	71.11%
Timberhonger 10k	10km	18 Jun	41:09	72.84%
Aldridge 10K	10km	12 Jun	41:24	72.40%
Hill West 10k	10km	22 May	42:13	71.00%
Cobra Classic	10km	15 May	42:27	70.61%
Lichfield Half Marathon	13.1mi	1 May	1:30:06	72.45%
Wombourne Easter Monday 10	10mi	25 Apr	1:09:18	70.95%
SCENIC 6	6mi	10 Apr	41:42	69.41%
Action Heart 5	5mi	27 Feb	34:45	68.50%
2010	Distance	Date	Result	WAVA
RNLI Reindeer Run @ Dudley Zoo	10km	5 Dec		0.00%
Birmingham 10K	10km	31 Oct	41:35	71.52%
Birmingham Half Marathon	13.1mi	24 Oct	1:31:34	70.71%
Wolverhampton Half Marathon	13.1mi	5 Sep	1:32:24	70.07%
Cannon Hill parkrun	5km	28 Aug	19:33	73.09%
Stourbridge Stumble MT	10km	14 Aug	44:37	66.66%
Birmingham Black Country Half Marathon	13.1mi	3 Jul	1:31:45	70.57%
Wombourne Half Marathon	12.6mi	20 Jun	1:27:03	71.34%
Cobra Classic	10km	30 May	43:50	67.85%
Coventry Half Marathon	13.1mi	23 May	1:36:05	67.39%
ACII 10K (Sutton Park)	10km	8 May	42:57	69.25%
Macmillian Birmingham Evening Mail 5km	5km	2 May	21:23	66.82%
BLF Midlands Run	10km	18 Apr	43:37	68.19%
Outdoors Show 10k (NEC)	10km	28 Mar	42:28	70.03%
Centurion Grand Prix -10	5mi	7 Mar	33:14	71.07%
University of Birmingham Gel Study (race 1)	10mi	6 Mar	1:13:35	66.28%

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cilahim M55

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