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TLK M50

About

Race Times

All Races

Mileage

Training

Coltishall Jaguars

Races
86
Miles
7196
Miles
12
Miles
13364
WAVA
74.23%
Mile
5:50
5k
19:52
5M
33:50
10k
42:12
10M
1:10:05
Half
1:36:30
20M
2:36:37
Mara
3:36:11

Race Standard

Lion (72)

Planned Races

09 Dec 18	Beccles Turkey Trot
17 Feb 19	Marriott's Way Trail Half Marathon
24 Feb 19	Tarpley 20
03 Mar 19	Ringland Half
24 Mar 19	Wymondham 20
14 Apr 19	Brighton Marathon
30 Jun 19	Round Norfolk Epic Sportive

Groups

This user is a member of Conquercise Game, GPS Users, Norfolk Runners, Project Joker, Swimmers, VMLM Fetchpoint 2017-Runners

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Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
1mi	Braydeston Mile1mi	5:50	5:50	72.71	1										5:50
5km	Wroxham 5k5km	19:52	6:24	74.23	10							21:49		19:56	19:52
4mi	Edingthorpe 44mi	29:15	7:19	60.99	1		29:15
5mi	Great Yarmouth 5 mile Promenade series Race 35mi	33:50	6:46	71.48	4									33:50	34:32
6.2mi	Humpty Dumpty 10k6.2mi	43:08	6:57	71.01	1										43:08
10km	Valentine 10K10km	42:12	6:47	72.74	29	45:28	44:15	44:51	45:55	45:45	47:30	45:08	43:45	43:34	42:12
10mi	Freethorpe Ten10mi	1:10:05	7:01	71.92	8	1:16:41	1:16:48	1:13:10	1:13:31			1:12:44	1:10:16		1:10:05
11.7mi	Round Norfolk Relay stage 1711.7mi	1:25:41	7:18	69.77	1										1:25:41
13mi	Great Yarmouth Half Marathon13mi	1:36:47	7:27	68.65	1										1:36:47
13.1mi	Broadland Half Marathon13.1mi	1:36:30	7:22	68.79	11		1:41:54	1:37:13		1:48:35	1:39:37	1:37:49		1:36:30	1:42:48
14.1mi	Round Norfolk Relay - stage 214.1mi	1:52:34	8:00	60.24	1			1:52:34
20mi	Wymondham 20 Miler20mi	2:36:37	7:50	66.45	4		2:42:08	2:38:54						2:37:28	2:36:37
26.2mi	London Marathon26.2mi	3:36:11	8:15	63.93	7		3:53:59	3:44:46	3:40:35		3:55:54	3:41:38		3:36:11	4:08:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	116	77	133	129	82	85	50	94	104	88	47	0	1005
2018	203	141	31	30	48	167	143	178	119	139	29	0	1228
2017	94	89	147	70	81	45	50	40	75	96	84	128	1000
2017	201	167	215	378	435	328	384	231	314	171	99	125	3047
2016	80	37	68	34	28	51	29	30	23	39	74	70	563
2016	314	328	339	405	333	224	417	217	248	100	265	335	3525
2016	0	0	0	0	0	0	0	0	2.4	0.3	0	0	2.7
2015	118	76	163	99	64	57	32	26	24	58	80	92	888
2015	128	30	67	293	328	445	367	387	471	370	207	231	3324
2015	0	0	0	0	0.8	6.2	1	0.7	0.5	0	0	0	9.2
2014	93	65	71	62	46	22	28	61	49	61	113	63	734
2014	0	0	15	0	0	0	0	0	38	32	120	308	514
2013	64	5	3	24	37	35	18	63	47	38	60	58	453
2013	0	0	0	20	0	0	0	0	0	0	0	0	20
2012	112	150	155	88	29	5	27	4	8	54	49	21	702
2012	57	0	57	45	58	99	195	0	0	0	0	0	511
2011	70	105	123	64	17	20	51	117	83	51	86	98	885
2011	77	31	0	56	0	0	99	146	199	193	0	0	802
2010	113	114	93	109	77	22	19	36	60	60	80	79	864
2010	0	0	0	0	61	93	79	96	66	0	0	0	394
2009	0	0	0	0	0	0	0	0	0	0	27	75	103

Sat 20th Oct Oct 20	Sun 21st Oct Oct 21	Mon 22nd Oct Oct 22	Tue 23rd Oct Oct 23	Wed 24th Oct Oct 24	Thu 25th Oct Oct 25	Fri 26th Oct Oct 26
-	6.2mi, 42:37 Running - Race Split Summary === 1) 1m - 6:47(6:47/m) 128/142bpm 101cal 8.85/9.85mph 2) 1m - 6:46(6:46/m) 145/155bpm 115cal 8.86/9.29mph 3) 1m - 6:59(6:59/m) 152/158bpm 124cal 8.59/8.72mph 4) 1m - 6:50(6:50/m) 155/159bpm 124cal 8.77/9.16mph 5) 1m - 6:55(6:55/m) 157/162bpm 126cal 8.68/9.6mph 6) 1m - 6:48(6:48/m) 145/162bpm 97cal 8.82/9.16mph 7) 0.24m - 1:32(6:25/m) 128/132bpm 12cal 9.35/9.35mph Add a comment	-	5.9mi, 48:37 Running - General Split Summary === 1) 1m - 8:16(8:16/m) 117/131bpm 107cal 7.26/8.41mph 2) 1m - 8:13(8:13/m) 135/142bpm 132cal 7.31/8.41mph 3) 1m - 7:51(7:51/m) 140/152bpm 128cal 7.64/8.2mph 4) 1m - 8:19(8:19/m) 133/141bpm 122cal 7.21/8.22mph 5) 1m - 8:48(8:48/m) 137/176bpm 137cal 6.81/7.85mph 6) 0.87m - 7:10(8:11/m) 138/144bpm 111cal 7.33/7.68mph Add a comment	-	-	-
Sat 27th Oct Oct 27	Sun 28th Oct Oct 28	Mon 29th Oct Oct 29	Tue 30th Oct Oct 30	Wed 31st Oct Oct 31	Thu 1st Nov Nov 1	Fri 2nd Nov Nov 2
6.6mi, 30:11 Cycling - General Split Summary === 1) 6.57m - 30:11(4:36/m) 405cal 13.05/21.39mph Add a comment 3.2mi, 21:04 Running - parkrun Split Summary === 1) 1m - 6:38(6:38/m) 141/151bpm 110cal 9.05/10.08mph 2) 1m - 6:48(6:48/m) 152/159bpm 121cal 8.82/9.5mph 3) 1m - 6:41(6:41/m) 157/161bpm 123cal 8.97/9.68mph 4) 0.15m - 57(6:11/m) 157/160bpm 17cal 9.69/12.5mph Add a comment 8.6mi, 36:24 Cycling - General Split Summary === 1) 8.64m - 36:24(4:13/m) 539cal 14.24/24.23mph Add a comment	21mi, 1:21:32 Cycling - General Split Summary === 1) 21.01m - 1:21:32(3:53/m) 1268cal 15.46/27.43mph Add a comment 12.9mi, 50:56 Cycling - General Split Summary === 1) 12.89m - 50:53(3:57/m) 776cal 15.2/32.06mph 2) 0m - 3(16:07/m) 3.72/2.63mph Add a comment	0.8mi, 8:09 Running - General Split Summary === 1) 0.8m - 8:09(10:14/m) 114/128bpm 100cal 5.86/6.57mph Add a comment 2.3mi, 20:33 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 114/131bpm 113cal 6.47/6.8mph 2) 1m - 8:58(8:58/m) 120/134bpm 114cal 6.69/7.14mph 3) 0.26m - 2:18(9:01/m) 123/126bpm 30cal 6.65/7.2mph Add a comment 5.6mi, 48:01 Running - General Split Summary === 1) 1m - 9:28(9:28/m) 122/141bpm 133cal 6.33/7.91mph 2) 1m - 9:18(9:18/m) 132/140bpm 143cal 6.45/7.12mph 3) 1m - 8:05(8:05/m) 134/143bpm 126cal 7.43/8.2mph 4) 1m - 8:40(8:40/m) 142/148bpm 146cal 6.92/7.58mph 5) 1m - 8:08(8:08/m) 145/153bpm 139cal 7.37/7.89mph 6) 0.57m - 4:21(7:39/m) 144/149bpm 72cal 7.84/8.16mph Add a comment	5.2mi, 38:10 Running - Tempo Split Summary === 1) 1m - 7:28(7:28/m) 125/139bpm 107cal 8.04/9.02mph 2) 1m - 7:11(7:11/m) 142/147bpm 119cal 8.35/8.75mph 3) 1m - 7:20(7:20/m) 151/158bpm 129cal 8.18/8.77mph 4) 1m - 7:10(7:10/m) 152/157bpm 127cal 8.37/8.75mph 5) 1m - 7:20(7:20/m) 155/159bpm 132cal 8.18/8.52mph 6) 0.23m - 1:41(7:10/m) 156/159bpm 30cal 8.38/8.56mph Add a comment	15mi, 57:16 Cycling - General Split Summary === 1) 15.01m - 57:16(3:49/m) 119/139bpm 594cal 15.73/28.14mph Add a comment 15.1mi, 1:01:34 Cycling - General Split Summary === 1) 15.08m - 1:01:34(4:05/m) 112/130bpm 453cal 14.7/27.34mph Add a comment	2.8mi, 21:33 Running - Fartleks Split Summary === 1) 1m - 7:45(7:45/m) 116/129bpm 99cal 7.74/10.81mph 2) 1m - 7:21(7:21/m) 125/143bpm 105cal 8.16/10.25mph 3) 0.75m - 6:26(8:34/m) 134/163bpm 98cal 7.01/9.93mph Add a comment	-
Sat 3rd Nov Nov 3	Sun 4th Nov Nov 4	Mon 5th Nov Nov 5	Tue 6th Nov Nov 6	Wed 7th Nov Nov 7	Thu 8th Nov Nov 8	Fri 9th Nov Nov 9
3.1mi, 20:09 Running - parkrun Split Summary === 1) 1m - 6:29(6:29/m) 141/151bpm 107cal 9.25/10.18mph 2) 1m - 6:43(6:43/m) 148/163bpm 117cal 8.93/9.18mph 3) 1m - 6:21(6:21/m) 142/171bpm 105cal 9.44/10.1mph 4) 0.1m - 35(5:39/m) 133/134bpm 8cal 10.63/10.54mph Add a comment	28.5mi, 2:06:36 Cycling - General Split Summary === 1) 28.5m - 2:06:36(4:27/m) 1550cal 13.51/25.61mph Add a comment	4.8mi, 37:50 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 129/136bpm 125cal 7.46/7.83mph 2) 1m - 7:49(7:49/m) 134/143bpm 127cal 7.67/8.1mph 3) 1m - 8:17(8:17/m) 143/152bpm 142cal 7.25/7.81mph 4) 1m - 7:39(7:39/m) 147/155bpm 135cal 7.84/8.45mph 5) 0.78m - 6:02(7:45/m) 147/153bpm 106cal 7.75/8.14mph Add a comment 4.8mi, 37:21 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 125/142bpm 118cal 7.43/7.83mph 2) 1m - 7:38(7:38/m) 132/141bpm 120cal 7.86/8.41mph 3) 1m - 7:29(7:29/m) 131/141bpm 113cal 8.02/8.33mph 4) 1m - 8:18(8:18/m) 143/156bpm 141cal 7.23/8.22mph 5) 0.79m - 5:52(7:23/m) 144/151bpm 100cal 8.12/8.47mph Add a comment	4.2mi, 33:24 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 111/126bpm 97cal 7.2/9.6mph 2) 1m - 7:16(7:16/m) 125/134bpm 104cal 8.25/9.23mph 3) 1m - 7:40(7:40/m) 137/155bpm 125cal 7.82/8.72mph 4) 1m - 8:17(8:17/m) 137/158bpm 126cal 7.24/8.64mph 5) 0.21m - 1:50(8:50/m) 127/130bpm 23cal 6.79/6.78mph Add a comment	-	6.8mi, 50:42 Running - Tempo Split Summary === 1) 1m - 7:45(7:45/m) 121/161bpm 107cal 7.74/8.37mph 2) 1m - 7:22(7:22/m) 132/150bpm 116cal 8.15/8.95mph 3) 1m - 7:30(7:30/m) 146/154bpm 130cal 8.01/8.83mph 4) 1m - 7:09(7:09/m) 147/156bpm 125cal 8.39/8.81mph 5) 1m - 7:59(7:59/m) 151/161bpm 144cal 7.51/8.62mph 6) 1m - 7:18(7:18/m) 150/157bpm 130cal 8.21/8.7mph 7) 0.8m - 5:39(7:05/m) 153/158bpm 102cal 8.48/8.93mph Add a comment	2.9mi, 26:15 Running - General Split Summary === 1) 1m - 9:22(9:22/m) 116/131bpm 121cal 6.41/7.16mph 2) 1m - 9:21(9:21/m) 124/134bpm 132cal 6.42/7.37mph 3) 0.85m - 7:33(8:51/m) 131/137bpm 114cal 6.78/7.22mph Add a comment
Sat 10th Nov Nov 10	Sun 11th Nov Nov 11	Mon 12th Nov Nov 12	Tue 13th Nov Nov 13	Wed 14th Nov Nov 14	Thu 15th Nov Nov 15	Fri 16th Nov Nov 16
3.1mi, 21:34 Running - parkrun Split Summary === 1) 1m - 6:58(6:58/m) 136/156bpm 112cal 8.61/11.35mph 2) 1m - 6:43(6:43/m) 150/158bpm 119cal 8.93/9.5mph 3) 1m - 7:14(7:14/m) 151/159bpm 129cal 8.3/9.6mph 4) 0.1m - 39(6:34/m) 150/155bpm 11cal 9.15/9.96mph Add a comment	-	5.6mi, 48:03 Running - General Split Summary === 1) 1m - 8:41(8:41/m) 115/129bpm 110cal 6.91/7.85mph 2) 1m - 8:29(8:29/m) 130/138bpm 130cal 7.07/7.64mph 3) 1m - 7:59(7:59/m) 132/143bpm 120cal 7.51/8.04mph 4) 1m - 8:38(8:38/m) 130/139bpm 124cal 6.95/7.56mph 5) 1m - 8:59(8:59/m) 135/143bpm 138cal 6.68/7.31mph 6) 0.64m - 5:17(8:19/m) 138/146bpm 82cal 7.22/7.49mph Add a comment	5.4mi, 39:24 Running - General Split Summary === 1) 1m - 6:57(6:57/m) 132/144bpm 109cal 8.64/9.06mph 2) 1m - 7:11(7:11/m) 139/148bpm 119cal 8.36/9.14mph 3) 1m - 7:22(7:22/m) 140/147bpm 122cal 8.14/8.77mph 4) 1m - 7:32(7:32/m) 146/155bpm 129cal 7.96/8.39mph 5) 1m - 7:14(7:14/m) 147/153bpm 124cal 8.29/8.81mph 6) 0.41m - 3:08(7:40/m) 146/152bpm 53cal 7.83/8.29mph Add a comment	-	4mi, 30:27 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 118/137bpm 113cal 7.13/8.54mph 2) 1m - 7:34(7:34/m) 140/154bpm 128cal 7.93/8.58mph 3) 1m - 6:40(6:40/m) 145/158bpm 117cal 9.01/9.73mph 4) 1m - 7:44(7:44/m) 137/148bpm 122cal 7.77/9.68mph 5) 0.01m - 5(9:18/m) 135/136bpm 1cal 6.45/6.76mph Add a comment	-

2018	Date	Result	WAVA
Holt 10K	21 Oct	42:37	72.62%
Round Norfolk Relay stage 17	16 Sep	1:25:41	69.77%
Night Trail Half Marathon	31 Aug	1:42:48	65.13%
Dereham 5K	19 Aug	20:08	73.25%
Great Yarmouth Half Marathon	12 Aug	1:36:47	68.65%
Worstead 5M	27 Jul	34:47	70.09%
Norwich Lord Mayor 5k	7 Jul	20:04	73.49%
Wroxham 5k	4 Jul	19:52	74.23%
Harling 10k	1 Jul	43:53	69.95%
Braydeston Mile	29 Jun	5:50	72.71%
Humpty Dumpty 10k	24 Jun	43:08	71.01%
Wroxham 5k	13 Jun	20:13	72.95%
Great Yarmouth Promenade 5 Mile Series Race 3	23 May	35:10	69.32%
Wroxham 5k	16 May	20:25	72.23%
Dereham 10 Mile Race	13 May	1:11:14	70.75%
Great Yarmouth Promenade 5 Mile Series Race 2	9 May	34:32	70.59%
The Breckland Forest Marathon	22 Apr	4:08:00	56.23%
Wymondham 20 Miler	25 Mar	2:36:37	66.45%
Valentine 10K	18 Feb	42:12	72.74%
Norwich Road Runners - Horsford XC Series - Race 3	4 Feb	45:18	53.82%
Freethorpe Ten	28 Jan	1:10:05	71.92%
Reepham Cross Country 10K	14 Jan	6 / miles	0.00%
Norfolk CC Champs	7 Jan	50:04	66.22%
Wymondham NYD 10K	1 Jan	42:52	71.61%
2017	Date	Result	WAVA
Festive Forest Challenge Half Marathon	2 Dec	1:43:30	64.69%
Longdale Striders Fun Endurance Run/Relay	12 Nov	/ miles	0.00%
Norwich Lord Mayor 5k	8 Jul	20:10	72.55%
Wroxham 5k	5 Jul	19:56	73.40%
Wroxham 5k	14 Jun	20:06	72.79%
Great Yarmouth 5 mile Promenade series Race 3	24 May	33:50	71.48%
Wroxham 5k	17 May	20:12	72.43%
London Marathon	23 Apr	3:36:11	63.93%
Wymondham 20 Miler	26 Mar	2:37:28	65.51%
Mad March Hare 10K	19 Mar	44:10	68.95%
Broadland Half Marathon	12 Mar	1:36:30	68.79%
Wymondham NYD 10K	2 Jan	43:34	69.90%
2016	Date	Result	WAVA
Trowse 10k	30 Oct	45:53	66.37%
Humpty Dumpty 10k	26 Jun	44:45	67.51%
Trowse 10K	27 Mar	44:42	67.58%
Mud and Mayhem Offroad Thetford Duathlon	13 Mar	/ /	0.00%
Freethorpe 10 Mile	31 Jan	1:10:16	70.55%
Wymondham New Year's Day 10 k	1 Jan	43:45	69.05%
2015	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	22 Nov	1:37:49	67.30%
Great Yarmouth Half Marathon	9 Aug	1:44:00	62.77%
GYDAC Humpty Dumpty 10K	28 Jun	45:13	66.29%
Brundall parkrun	27 Jun	21:49	66.01%
London Marathon	26 Apr	3:41:38	61.28%
CONAC Trowse 10K	5 Apr	45:12	66.31%
Norwich Road Runners - Horsford XC Series 3	8 Feb	49:00	63.99%
Freethorpe Ten	25 Jan	1:12:44	67.60%
Wymondham New Years Day 10K	1 Jan	45:08	66.41%
2014	Date	Result	WAVA
Norwich Road Runners - Horsford XC Series 2	7 Dec	52:15	60.01%
Larking Gowen City of Norwich Half Marathon	23 Nov	1:39:37	65.53%
Morpeth 10k	5 Aug	47:30	62.61%
London Marathon	13 Apr	3:55:54	57.07%
2013	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	24 Nov	1:48:35	59.63%
Humpty Dumpty 10K	30 Jun	49:35	59.51%
Great North 10K	23 Jun	48:20	61.05%
Wymondham New Year's Day 10k	1 Jan	45:45	64.50%
2012	Date	Result	WAVA
Humpty Dumpty 10K (RCGP 5)	1 Jul	48:35	60.27%
London Marathon	22 Apr	3:40:35	60.00%
Reedham Ten - RCGP 1	29 Jan	1:13:31	65.28%
Wymondham New Year's Day 10k	1 Jan	45:55	63.78%
2011	Date	Result	WAVA
Norwich Half Marathon	27 Nov	1:39:41	63.90%
East Coast Run	23 Oct	44:51	65.29%
Round Norfolk Relay - stage 2	17 Sep	1:52:34	60.24%
Ellenborough 10k	3 Aug	47:45	60.86%
Trowse 10k	24 Apr	45:30	63.86%
Bungay Marathon	10 Apr	3:44:46	58.38%
Larking Gowen City of Norwich Half Marathon	13 Mar	1:37:13	64.99%
Wymondham 20	6 Mar	2:38:54	61.71%
Reedham 10 mile	30 Jan	1:13:10	65.08%
Wymondham New Year's Day 10km	1 Jan	45:50	63.40%
2010	Date	Result	WAVA
Adnams Southwold 10K	21 Nov	44:15	65.67%
East Coast Run	24 Oct	45:40	63.63%
Edingthorpe 4	23 May	29:15	60.99%
London Marathon	25 Apr	3:53:59	55.62%
Trowse 10k	4 Apr	47:10	61.14%
Broadland Half Marathon	21 Mar	1:41:54	61.51%
Wymondham 20	7 Mar	2:42:08	59.99%
Reedham Ten	31 Jan	1:16:48	61.53%
Wymondham New Year's Day 10km (Re scheduled 24th January )	1 Jan	46:26	62.11%
2009	Date	Result	WAVA
Adnams Southwold 10K	22 Nov	45:28	63.43%
East Coast Run	25 Oct	48:40	59.26%
Reedham Ten	1 Feb	1:16:41	61.14%
2008	Date	Result	WAVA
City of Norwich Half Marathon	30 Nov	1:48:56	57.08%

TLK M50

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2018

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2011

2010

2009

2008