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TLK M50

About

Race Times

All Races

Mileage

Training

Coltishall Jaguars

Races
94
Miles
8248
Miles
33
Miles
15778
WAVA
74.79%
Mile
5:50
5k
19:52
5M
33:50
10k
41:43
10M
1:10:05
Half
1:36:30
20M
2:36:37
Mara
3:36:11

Planned Races
26th Jan 20	Bam Nuttall FREETHORPE TEN 2020
1st Mar 20	Ringland Half Marathon
29th Mar 20	Wymondham 20
19th Apr 20	Brighton Marathon
28th Jun 20	Outlaw Half (Holkham)

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This user has collected 109 badges.

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Groups

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

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	6.1	0	0	0	0	0	0	0	0	0	0	0	6.1
2020	71	0	0	0	0	0	0	0	0	0	0	0	71
2020	223	0	0	0	0	0	0	0	0	0	0	0	223
2019	0	0	0	0	0	0.2	0	0.9	2.8	2.9	2.5	5.9	15.1
2019	17	22	46	87	115	92	51	143	122	53	71	100	917
2019	218	181	161	196	153	374	249	64	63	242	107	116	2126
2018	116	77	133	129	82	85	50	94	104	88	68	44	1070
2018	203	141	31	30	48	167	143	178	119	139	59	35	1293
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	0	0	0	0	0	0	0	0	2.4	0.3	0	0	2.7
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
2015	0	0	0	0	0.8	6.2	1	0.7	0.5	0	0	0	9.2
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
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 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3
37.8mi, 2:08:35 Cycling - General Split Summary === 1) 37.75m - 2:08:35(3:24/m) 119/139bpm 1065cal 17.61/27.95mph Add a comment	8.3mi, 1:02:24 Running - General Split Summary === 1) 8.31m - 1:02:24(7:30/m) 136/146bpm 774cal 7.99/10.4mph Add a comment	-	6.2mi, 41:43 Running - Race Split Summary === 1) 6.22m - 41:43(6:42/m) 161/192bpm 859cal 8.95/11.44mph Add a comment	13.6mi, 1:00:01 Cycling - General Split Summary === 1) 13.56m - 1:00:01(4:26/m) 119/138bpm 467cal 13.55/25.53mph Add a comment 15mi, 1:03:36 Cycling - General Split Summary === 1) 14.97m - 1:03:36(4:15/m) 113/138bpm 479cal 14.12/24.53mph Add a comment	8mi, 1:04:02 Running - General Split Summary === 1) 2.44m - 20:00(8:11/m) 116/129bpm 270cal 7.33/8.39mph 2) 0.43m - 3:00(6:56/m) 135/142bpm 48cal 8.65/9.16mph 3) 0.36m - 3:00(8:24/m) 127/142bpm 43cal 7.14/8.54mph 4) 0.45m - 3:00(6:42/m) 139/145bpm 49cal 8.96/9.52mph 5) 0.35m - 3:00(8:29/m) 130/144bpm 46cal 7.08/8.79mph 6) 0.43m - 3:00(6:59/m) 139/146bpm 49cal 8.59/9.43mph 7) 0.35m - 3:00(8:28/m) 135/145bpm 47cal 7.09/8.47mph 8) 0.43m - 3:00(6:58/m) 144/151bpm 51cal 8.62/9.64mph 9) 0.35m - 3:00(8:36/m) 135/149bpm 48cal 6.98/9.79mph 10) 2.42m - 20:00(8:16/m) 132/142bpm 299cal 7.25/8.35mph 11) 0.01m - 2(5:33/m) 127/127bpm 10.82/7.26mph Add a comment	1.1mi, 59:03 Swimming - General Split Summary === 1) 0.19m - 9:18(49:52/m) 76cal 30/rpm 1.2/1.34mph 2) 0m - 37(/m) 3) 0.25m - 12:06(48:41/m) 96cal 25/rpm 1.23/1.34mph 4) 0m - 1:11(/m) 5) 0.03m - 1:13(39:20/m) 12cal 27/rpm 1.53/1.57mph 6) 0m - 11(/m) 7) 0.03m - 1:16(40:41/m) 12cal 25/rpm 1.47/1.56mph 8) 0m - 11(/m) 9) 0.03m - 1:18(42:00/m) 12cal 25/rpm 1.43/1.53mph 10) 0m - 10(/m) 11) 0.03m - 1:20(43:05/m) 12cal 25/rpm 1.39/1.54mph 12) 0m - 11(/m) 13) 0.03m - 1:20(43:10/m) 12cal 26/rpm 1.39/1.49mph 14) 0m - 1:10(/m) 15) 0.25m - 11:57(48:04/m) 96cal 26/rpm 1.25/1.36mph 16) 0m - 1:05(/m) 17) 0.03m - 1:17(41:33/m) 12cal 26/rpm 1.45/1.57mph 18) 0m - 11(/m) 19) 0.03m - 1:16(40:34/m) 13cal 25/rpm 1.48/1.61mph 20) 0m - 11(/m) 21) 0.03m - 1:23(44:47/m) 12cal 26/rpm 1.34/1.45mph 22) 0m - 11(/m) 23) 0.03m - 1:20(42:43/m) 12cal 27/rpm 1.4/1.46mph 24) 0m - 11(/m) 25) 0.03m - 1:22(43:50/m) 12cal 27/rpm 1.37/1.42mph 26) 0m - 48(/m) 27) 0.12m - 6:19(50:46/m) 50cal 28/rpm 1.18/1.22mph Add a comment
Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10
24.4mi, 1:28:30 Cycling - General Split Summary === 1) 24.42m - 1:28:30(3:37/m) 114/134bpm 735cal 16.55/30.62mph Add a comment	6mi, 44:25 Running - Cross Country Split Summary === 1) 6.04m - 44:25(7:21/m) 153/189bpm 818cal 8.16/10.4mph Add a comment	-	7.2mi, 1:07:08 Running - General Split Summary === 1) 2.19m - 20:00(9:07/m) 113/123bpm 212cal 6.58/7.85mph 2) 0.25m - 1:46(7:02/m) 132/137bpm 24cal 8.53/9.12mph 3) 0.08m - 1:30(18:06/m) 108/137bpm 12cal 3.32/7.97mph 4) 0.25m - 1:36(6:25/m) 133/145bpm 21cal 9.35/12.25mph 5) 0.08m - 1:30(18:51/m) 110/145bpm 12cal 3.18/8.56mph 6) 0.25m - 1:40(6:42/m) 130/144bpm 20cal 8.96/9.27mph 7) 0.08m - 1:30(18:41/m) 111/145bpm 12cal 3.21/8.29mph 8) 0.25m - 1:40(6:40/m) 128/143bpm 19cal 9.01/9.33mph 9) 0.08m - 1:30(18:37/m) 109/144bpm 12cal 3.22/9.08mph 10) 0.25m - 1:40(6:41/m) 131/146bpm 20cal 8.99/8.89mph 11) 0.08m - 1:30(17:50/m) 114/146bpm 12cal 3.36/8.31mph 12) 0.25m - 1:34(6:15/m) 135/148bpm 20cal 9.6/12.36mph 13) 0.08m - 1:30(18:38/m) 112/148bpm 12cal 3.22/9.23mph 14) 0.25m - 1:40(6:39/m) 133/146bpm 20cal 9.02/9.52mph 15) 0.08m - 1:30(18:05/m) 112/146bpm 12cal 3.32/8.37mph 16) 0.25m - 1:37(6:29/m) 131/146bpm 18cal 9.25/9.66mph 17) 0.08m - 1:30(19:07/m) 111/146bpm 11cal 3.14/9.31mph 18) 0.25m - 1:40(6:40/m) 134/147bpm 20cal 9.01/9.2mph 19) 0.09m - 1:30(16:57/m) 112/147bpm 13cal 3.54/8.39mph 20) 0.25m - 1:35(6:22/m) 135/150bpm 20cal 9.44/10.08mph 21) 0.08m - 1:30(17:53/m) 115/150bpm 13cal 3.35/9.41mph 22) 0.25m - 1:41(6:46/m) 135/147bpm 21cal 8.88/8.95mph 23) 0.09m - 1:30(16:54/m) 114/148bpm 12cal 3.55/8.41mph 24) 0.25m - 1:35(6:19/m) 137/151bpm 20cal 9.5/9.81mph 25) 0.09m - 1:30(17:29/m) 115/151bpm 12cal 3.43/9.83mph 26) 1.04m - 9:23(9:04/m) 123/131bpm 89cal 6.62/7.81mph Add a comment	22.7mi, 1:20:31 Cycling - General Split Summary === 1) 0m - 15:00(/m) 92/103bpm 129cal 2) 0m - 10:00(/m) 125/132bpm 157cal 3) 0m - 10:00(/m) 100/131bpm 74cal 4) 0m - 10:00(/m) 125/132bpm 151cal 5) 0m - 10:00(/m) 99/131bpm 53cal 6) 0m - 10:00(/m) 121/129bpm 136cal 7) 0m - 10:00(/m) 99/129bpm 45cal 8) 0m - 5:31(/m) 90/97bpm 16cal Add a comment 1.2mi, 1:06:08 Swimming - General Split Summary === 1) 0.19m - 9:28(50:48/m) 72cal 30/rpm 1.18/1.3mph 2) 0m - 21(/m) 3) 0.19m - 9:56(53:16/m) 69cal 23/rpm 1.13/1.27mph 4) 0m - 36(/m) 5) 0.19m - 10:17(55:12/m) 68cal 24/rpm 1.09/1.14mph 6) 0m - 31(/m) 7) 0.12m - 6:52(55:14/m) 45cal 24/rpm 1.09/1.17mph 8) 0m - 20(/m) 9) 0.12m - 6:51(55:04/m) 39cal 25/rpm 1.09/1.22mph 10) 0m - 21(/m) 11) 0.06m - 3:07(50:02/m) 24cal 25/rpm 1.2/1.32mph 12) 0m - 12(/m) 13) 0.06m - 3:14(52:07/m) 24cal 25/rpm 1.15/1.25mph 14) 0m - 12(/m) 15) 0.06m - 2:59(48:06/m) 24cal 25/rpm 1.25/1.32mph 16) 0m - 11(/m) 17) 0.06m - 2:58(47:40/m) 24cal 26/rpm 1.26/1.4mph 18) 0m - 30(/m) 19) 0.12m - 7:11(57:50/m) 43cal 28/rpm 1.04/1.16mph Add a comment	6.1mi, 47:58 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 137cal 6.65/7.43mph 2) 1m - 7:25(7:25/m) 146cal 8.09/8.75mph 3) 1m - 7:36(7:36/m) 146cal 7.89/8.22mph 4) 1m - 7:30(7:30/m) 146cal 8/8.41mph 5) 1m - 7:11(7:11/m) 146cal 8.36/9.06mph 6) 1m - 8:48(8:48/m) 139cal 6.81/8.31mph 7) 0.05m - 27(8:20/m) 6cal 7.19/8.16mph Add a comment	15mi, 1:02:37 Cycling - General Split Summary === 1) 15.04m - 1:02:37(4:10/m) 904cal 14.41/27.51mph Add a comment 15.1mi, 1:11:58 Cycling - General Split Summary === 1) 15.07m - 1:11:58(4:47/m) 870cal 12.56/23.48mph Add a comment
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17
11.2mi, 1:28:00 Running - General Split Summary === 1) 11.15m - 1:28:00(7:53/m) 135/144bpm 1132cal 7.6/8.66mph Add a comment	35.5mi, 2:08:21 Cycling - General Split Summary === 1) 35.52m - 2:08:21(3:37/m) 108/126bpm 862cal 16.6/31.85mph Add a comment	0.1mi, 1:00:00 Swimming - General Split Summary === 1) 0.14m - 55:10(6:34:34/m) 57cal 25/rpm 1.58/0mph Add a comment	6.8mi, 56:44 Running - General Split Summary === 1) 1.79m - 15:05(8:26/m) 130/167bpm 255cal 7.12/8.66mph 2) 0.5m - 3:25(6:53/m) 137/140bpm 51cal 8.72/9.48mph 3) 0.09m - 1:30(17:11/m) 115/140bpm 13cal 3.49/8.81mph 4) 0.5m - 3:27(6:57/m) 135/144bpm 48cal 8.64/9.66mph 5) 0.1m - 1:30(15:45/m) 118/144bpm 14cal 3.81/7.78mph 6) 0.5m - 3:25(6:52/m) 138/147bpm 48cal 8.73/9.68mph 7) 0.08m - 1:30(17:49/m) 119/145bpm 13cal 3.37/9.58mph 8) 0.5m - 3:27(6:57/m) 135/144bpm 47cal 8.64/9.27mph 9) 0.1m - 1:30(15:34/m) 119/144bpm 13cal 3.85/8.54mph 10) 0.5m - 3:19(6:40/m) 141/151bpm 48cal 8.99/9.77mph 11) 0.09m - 1:30(17:18/m) 124/150bpm 14cal 3.47/8.89mph 12) 0.5m - 3:30(7:02/m) 139/146bpm 48cal 8.53/9.27mph 13) 0.17m - 1:30(8:44/m) 137/146bpm 19cal 6.87/8.33mph 14) 1.17m - 10:00(8:33/m) 136/142bpm 133cal 7.02/8.16mph 15) 0.26m - 2:05(8:00/m) 132/138bpm 22cal 7.5/8.33mph Add a comment	1.1mi, 57:59 Swimming - General Split Summary === 1) 0.17m - 7:48(45:39/m) 74cal 31/rpm 1.32/3.08mph 2) 0m - 24(/m) 3) 0.19m - 8:10(43:47/m) 72cal 24/rpm 1.37/1.47mph 4) 0m - 30(/m) 5) 0.19m - 8:12(43:58/m) 72cal 24/rpm 1.36/1.53mph 6) 0m - 32(/m) 7) 0.12m - 5:27(43:54/m) 48cal 24/rpm 1.37/1.44mph 8) 0m - 20(/m) 9) 0.12m - 5:21(43:02/m) 48cal 25/rpm 1.39/1.55mph 10) 0m - 21(/m) 11) 0.06m - 2:35(41:40/m) 24cal 25/rpm 1.44/1.56mph 12) 0m - 17(/m) 13) 0.09m - 2:46(29:41/m) 36cal 26/rpm 2.02/3.02mph 14) 0m - 9(/m) 15) 0.06m - 2:33(41:00/m) 24cal 26/rpm 1.46/1.51mph 16) 0m - 14(/m) 17) 0.06m - 2:35(41:29/m) 24cal 26/rpm 1.45/1.52mph 18) 0m - 10(/m) 19) 0.06m - 2:36(41:56/m) 24cal 26/rpm 1.43/1.65mph 20) 0m - 6:59(/m) Add a comment	5.8mi, 43:50 Running - General Split Summary === 1) 5.79m - 43:50(7:34/m) 142/160bpm 671cal 7.93/9.48mph Add a comment 0.8mi, 34:17 Swimming - General Split Summary === 1) 0.62m - 26:47(43:06/m) 240cal 25/rpm 1.39/1.66mph 2) 0m - 1:01(/m) 3) 0.12m - 6:25(51:41/m) 53cal 29/rpm 1.16/1.29mph 4) 0m - 4(/m) Add a comment	15mi, 59:17 Cycling - General Split Summary === 1) 15.03m - 59:17(3:57/m) 116/137bpm 543cal 15.21/27.66mph Add a comment 15.1mi, 1:06:37 Cycling - General Split Summary === 1) 15.05m - 1:06:37(4:26/m) 103/126bpm 463cal 13.56/25.15mph Add a comment
Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24
35.5mi, 2:11:14 Cycling - General Split Summary === 1) 35.5m - 2:11:14(3:42/m) 113/136bpm 931cal 16.23/31.5mph Add a comment	5.5mi, 45:49 Running - General Split Summary === 1) 5.48m - 45:49(8:21/m) 146/177bpm 721cal 7.18/10.48mph Add a comment	-	7mi, 1:01:20 Running - General Split Summary === 1) 2.24m - 20:00(8:57/m) 117/128bpm 225cal 6.71/7.85mph 2) 1m - 6:51(6:51/m) 138/141bpm 103cal 8.77/9.85mph 3) 0.16m - 3:00(18:35/m) 103/139bpm 20cal 3.23/9.06mph 4) 1m - 7:07(7:07/m) 140/148bpm 103cal 8.43/9mph 5) 0.17m - 3:00(17:15/m) 106/146bpm 21cal 3.48/8.89mph 6) 1m - 6:48(6:48/m) 140/150bpm 98cal 8.82/9.68mph 7) 0.16m - 3:00(18:25/m) 108/151bpm 21cal 3.26/9.06mph 8) 1.08m - 10:00(9:17/m) 126/140bpm 105cal 6.47/7.7mph 9) 0.16m - 1:34(9:41/m) 121/124bpm 14cal 6.2/6.7mph Add a comment 0.9mi, 46:46 Swimming - General Split Summary === 1) 0.75m - 35:38(47:48/m) 287cal 25/rpm 1.25/1.51mph 2) 0m - 1:36(/m) 3) 0.19m - 9:26(50:39/m) 75cal 25/rpm 1.19/1.23mph 4) 0m - 5(/m) Add a comment	16mi, 1:00:01 Cycling - General Split Summary === 1) 0m - 1:00:01(/m) 80/96bpm 359cal Add a comment 0.9mi, 47:54 Swimming - General Split Summary === 1) 0.19m - 9:13(49:29/m) 78cal 31/rpm 1.21/1.33mph 2) 0m - 22(/m) 3) 0.03m - 1:14(39:35/m) 12cal 26/rpm 1.52/1.61mph 4) 0m - 57(/m) 5) 0.03m - 1:11(38:04/m) 12cal 26/rpm 1.58/1.75mph 6) 0m - 20(/m) 7) 0.03m - 1:12(38:39/m) 12cal 26/rpm 1.55/1.59mph 8) 0m - 20(/m) 9) 0.03m - 1:15(39:59/m) 12cal 27/rpm 1.5/1.68mph 10) 0m - 21(/m) 11) 0.03m - 1:12(38:47/m) 12cal 27/rpm 1.55/1.59mph 12) 0m - 27(/m) 13) 0.02m - 32(33:51/m) 6cal 29/rpm 1.77/1.77mph 14) 0m - 11(/m) 15) 0.02m - 42(44:42/m) 6cal 24/rpm 1.34/1.34mph 16) 0m - 12(/m) 17) 0.02m - 33(35:53/m) 6cal 27/rpm 1.67/1.67mph 18) 0m - 12(/m) 19) 0.02m - 41(44:29/m) 6cal 23/rpm 1.35/1.35mph 20) 0m - 10(/m) 21) 0.02m - 34(36:09/m) 6cal 27/rpm 1.66/1.66mph 22) 0m - 12(/m) 23) 0.02m - 39(42:11/m) 6cal 24/rpm 1.42/1.42mph 24) 0m - 11(/m) 25) 0.02m - 33(35:25/m) 6cal 25/rpm 1.69/1.69mph 26) 0m - 11(/m) 27) 0.02m - 41(44:18/m) 6cal 25/rpm 1.35/1.35mph 28) 0m - 57(/m) 29) 0.03m - 1:11(37:59/m) 12cal 26/rpm 1.58/1.76mph 30) 0m - 19(/m) 31) 0.03m - 1:13(39:19/m) 12cal 26/rpm 1.53/1.64mph 32) 0m - 20(/m) 33) 0.03m - 1:13(38:58/m) 12cal 28/rpm 1.54/1.56mph 34) 0m - 20(/m) 35) 0.03m - 1:14(39:47/m) 12cal 27/rpm 1.51/1.72mph 36) 0m - 21(/m) 37) 0.03m - 1:11(38:06/m) 12cal 27/rpm 1.57/1.72mph 38) 0m - 1:00(/m) 39) 0.02m - 30(32:39/m) 6cal 28/rpm 1.84/1.84mph 40) 0m - 10(/m) 41) 0.02m - 41(43:49/m) 6cal 24/rpm 1.37/1.37mph 42) 0m - 11(/m) 43) 0.02m - 32(33:52/m) 6cal 27/rpm 1.77/1.77mph 44) 0m - 11(/m) 45) 0.02m - 41(44:00/m) 6cal 25/rpm 1.36/1.36mph 46) 0m - 12(/m) 47) 0.02m - 32(33:53/m) 6cal 27/rpm 1.77/1.77mph 48) 0m - 11(/m) 49) 0.02m - 39(41:54/m) 6cal 25/rpm 1.43/1.43mph 50) 0m - 11(/m) 51) 0.02m - 32(33:58/m) 6cal 27/rpm 1.77/1.77mph 52) 0m - 11(/m) 53) 0.02m - 39(41:51/m) 6cal 25/rpm 1.43/1.43mph 54) 0m - 11(/m) 55) 0.02m - 31(33:10/m) 6cal 29/rpm 1.81/1.81mph 56) 0m - 11(/m) 57) 0.02m - 39(41:27/m) 6cal 25/rpm 1.45/1.45mph 58) 0m - 34(/m) 59) 0.12m - 6:09(49:29/m) 52cal 31/rpm 1.21/1.34mph Add a comment	7mi, 57:13 Running - General Split Summary === 1) 2m - 18:02(9:01/m) 117/125bpm 205cal 6.65/8.06mph 2) 1m - 7:14(7:14/m) 133/139bpm 104cal 8.29/9.98mph 3) 1m - 7:10(7:10/m) 140/145bpm 110cal 8.36/9.52mph 4) 1m - 7:01(7:01/m) 146/148bpm 112cal 8.55/9.79mph 5) 2m - 17:22(8:41/m) 132/146bpm 207cal 6.91/8.33mph 6) 0.04m - 23(10:21/m) 128/129bpm 3cal 5.8/7.14mph Add a comment	-

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	1	5:50 5:50/mi	72.71											5:50 72.71
5km	11	19:52 6:24/mi	74.23								21:49 66.01		19:56 73.40	19:52 74.23	20:04 74.10
4mi	1	29:15 7:19/mi	60.99			29:15 60.99
5mi	8	33:50 6:46/mi	71.48										33:50 71.48	34:32 70.59	34:42 70.83
10km	31	41:43 6:43/mi	74.79		45:28 63.43	44:15 65.67	44:51 65.29	45:55 63.78	45:45 64.50	47:30 62.61	45:08 66.41	43:45 69.05	43:34 69.90	42:12 72.74	41:43 74.79
10mi	9	1:10:05 7:01/mi	71.92		1:16:41 61.14	1:16:48 61.53	1:13:10 65.08	1:13:31 65.28			1:12:44 67.60	1:10:16 70.55		1:10:05 71.92
11.7mi	1	1:25:41 7:18/mi	69.77											1:25:41 69.77
13mi	1	1:36:47 7:27/mi	68.65											1:36:47 68.65
13.1mi	11	1:36:30 7:22/mi	68.79	1:48:56 57.08		1:41:54 61.51	1:37:13 64.99		1:48:35 59.63	1:39:37 65.53	1:37:49 67.30		1:36:30 68.79	1:42:48 65.13
14.1mi	1	1:52:34 8:00/mi	60.24				1:52:34 60.24
16.6mi	1	2:07:53 7:42/mi	68.14												2:07:53 68.14
20mi	4	2:36:37 7:50/mi	66.45			2:42:08 59.99	2:38:54 61.71						2:37:28 65.51	2:36:37 66.45
26.2mi	8	3:36:11 8:15/mi	63.93			3:53:59 55.62	3:44:46 58.38	3:40:35 60.00		3:55:54 57.07	3:41:38 61.28		3:36:11 63.93	4:08:00 56.23	3:52:00 61.21

2020	Distance	Date	Result	WAVA
Athletics Norfolk Cross Country Champs 2020	10km	5 Jan		0.00%
2019	Distance	Date	Result	WAVA
RAF Marham 10k	10km	31 Dec	41:43	74.79%
Berlin Marathon	26.2mi	29 Sep	3:52:00	61.21%
Round Norfolk Relay stage 9	16.6mi	14 Sep	2:07:53	68.14%
Wroxham 5k	5km	3 Jul		0.00%
Wroxham 5k	5km	12 Jun	20:04	74.10%
Great Yarmouth Promenade 5 Mile Series Race 3	5mi	22 May	36:15	67.80%
Great Yarmouth Promenade 5 Mile Series Race 2	5mi	8 May	34:42	70.83%
Great Yarmouth Promenade 5 Mile Series Race 1	5mi	24 Apr	35:35	69.07%
Hunny Bell Cross Country	5mi	10 Mar		0.00%
2018	Distance	Date	Result	WAVA
Beccles Turkey Trot	10mi	9 Dec	1:11:37	70.97%
Holt 10K	10km	21 Oct	42:37	72.62%
Round Norfolk Relay stage 17	11.73mi	16 Sep	1:25:41	69.77%
Night Trail Half Marathon	13.1mi	31 Aug	1:42:48	65.13%
Dereham 5K	5km	19 Aug	20:08	73.25%
Great Yarmouth Half Marathon	13mi	12 Aug	1:36:47	68.65%
Worstead 5M	5mi	27 Jul	34:47	70.09%
Norwich Lord Mayor 5k	5km	7 Jul	20:04	73.49%
Wroxham 5k	5km	4 Jul	19:52	74.23%
Harling 10k	10km	1 Jul	43:53	69.95%
Braydeston Mile	1mi	29 Jun	5:50	72.71%
Humpty Dumpty 10k	10km	24 Jun	43:08	71.17%
Wroxham 5k	5km	13 Jun	20:13	72.95%
Great Yarmouth Promenade 5 Mile Series Race 3	5mi	23 May	35:10	69.32%
Wroxham 5k	5km	16 May	20:25	72.23%
Dereham 10 Mile Race	10mi	13 May	1:11:14	70.75%
Great Yarmouth Promenade 5 Mile Series Race 2	5mi	9 May	34:32	70.59%
The Breckland Forest Marathon	26.2mi	22 Apr	4:08:00	56.23%
Wymondham 20	20mi	25 Mar	2:36:37	66.45%
Valentine 10K	10km	18 Feb	42:12	72.74%
Norwich Road Runners - Horsford XC Series - Race 3	5mi	4 Feb	45:18	53.82%
Freethorpe Ten	10mi	28 Jan	1:10:05	71.92%
Reepham Cross Country 10K	0hr	14 Jan	6 / miles	0.00%
Norfolk CC Champs	10.8km	7 Jan	50:04	66.22%
Wymondham NYD 10K	10km	1 Jan	42:52	71.61%
2017	Distance	Date	Result	WAVA
Festive Forest Challenge Half Marathon	13.1mi	2 Dec	1:43:30	64.69%
Longdale Striders Fun Endurance Run/Relay	3hr	12 Nov	/ miles	0.00%
Norwich Lord Mayor 5k	5km	8 Jul	20:10	72.55%
Wroxham 5k	5km	5 Jul	19:56	73.40%
Wroxham 5k	5km	14 Jun	20:06	72.79%
Great Yarmouth 5 mile Promenade series Race 3	5mi	24 May	33:50	71.48%
Wroxham 5k	5km	17 May	20:12	72.43%
London Marathon	26.2mi	23 Apr	3:36:11	63.93%
Wymondham 20	20mi	26 Mar	2:37:28	65.51%
Mad March Hare 10K	10km	19 Mar	44:10	68.95%
Broadland Half Marathon	13.1mi	12 Mar	1:36:30	68.79%
Wymondham NYD 10K	10km	2 Jan	43:34	69.90%
2016	Distance	Date	Result	WAVA
Trowse 10k	10km	30 Oct	45:53	66.37%
Humpty Dumpty 10k	10km	26 Jun	44:45	67.51%
Trowse 10K	10km	27 Mar	44:42	67.58%
Mud and Mayhem Offroad Thetford Duathlon	0km/18km/10km	13 Mar	/ /	0.00%
Freethorpe 10 Mile	10mi	31 Jan	1:10:16	70.55%
Wymondham New Year's Day 10 k	10km	1 Jan	43:45	69.05%
2015	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	22 Nov	1:37:49	67.30%
Great Yarmouth Half Marathon	13.1mi	9 Aug	1:44:00	62.77%
GYDAC Humpty Dumpty 10K	10km	28 Jun	45:13	66.29%
Brundall parkrun	5km	27 Jun	21:49	66.01%
London Marathon	26.2mi	26 Apr	3:41:38	61.28%
CONAC Trowse 10K	10km	5 Apr	45:12	66.31%
Norwich Road Runners - Horsford XC Series 3	6.5mi	8 Feb	49:00	63.99%
Freethorpe Ten	10mi	25 Jan	1:12:44	67.60%
Wymondham New Years Day 10K	10km	1 Jan	45:08	66.41%
2014	Distance	Date	Result	WAVA
Norwich Road Runners - Horsford XC Series 2	6.5mi	7 Dec	52:15	60.01%
Larking Gowen City of Norwich Half Marathon	13.1mi	23 Nov	1:39:37	65.53%
Morpeth 10k	10km	5 Aug	47:30	62.61%
London Marathon	26.2mi	13 Apr	3:55:54	57.07%
2013	Distance	Date	Result	WAVA
Larking Gowen City of Norwich Half Marathon	13.1mi	24 Nov	1:48:35	59.63%
Humpty Dumpty 10K	10km	30 Jun	49:35	59.51%
Great North 10K	10km	23 Jun	48:20	61.05%
Wymondham New Year's Day 10k	10km	1 Jan	45:45	64.50%
2012	Distance	Date	Result	WAVA
Humpty Dumpty 10K (RCGP 5)	10km	1 Jul	48:35	60.27%
London Marathon	26.2mi	22 Apr	3:40:35	60.00%
Reedham Ten - RCGP 1	10mi	29 Jan	1:13:31	65.28%
Wymondham New Year's Day 10k	10km	1 Jan	45:55	63.78%
2011	Distance	Date	Result	WAVA
Norwich Half Marathon	13.1mi	27 Nov	1:39:41	63.90%
East Coast Run	10km	23 Oct	44:51	65.29%
Round Norfolk Relay - stage 2	14.06mi	17 Sep	1:52:34	60.24%
Ellenborough 10k	10km	3 Aug	47:45	60.86%
Trowse 10k	10km	24 Apr	45:30	63.86%
Bungay Marathon	26.2mi	10 Apr	3:44:46	58.38%
Larking Gowen City of Norwich Half Marathon	13.1mi	13 Mar	1:37:13	64.99%
Wymondham 20	20mi	6 Mar	2:38:54	61.71%
Reedham 10 mile	10mi	30 Jan	1:13:10	65.08%
Wymondham New Year's Day 10km	10km	1 Jan	45:50	63.40%
2010	Distance	Date	Result	WAVA
Adnams Southwold 10K	10km	21 Nov	44:15	65.67%
East Coast Run	10km	24 Oct	45:40	63.63%
Edingthorpe 4	4mi	23 May	29:15	60.99%
London Marathon	26.2mi	25 Apr	3:53:59	55.62%
Trowse 10k	10km	4 Apr	47:10	61.14%
Broadland Half Marathon	13.1mi	21 Mar	1:41:54	61.51%
Wymondham 20	20mi	7 Mar	2:42:08	59.99%
Reedham Ten	10mi	31 Jan	1:16:48	61.53%
Wymondham New Year's Day 10km (Re scheduled 24th January )	10km	1 Jan	46:26	62.11%
2009	Distance	Date	Result	WAVA
Adnams Southwold 10K	10km	22 Nov	45:28	63.43%
East Coast Run	10km	25 Oct	48:40	59.26%
Reedham Ten	10mi	1 Feb	1:16:41	61.14%
2008	Distance	Date	Result	WAVA
City of Norwich Half Marathon	13.1mi	30 Nov	1:48:56	57.08%

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