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TLK M50

About

Race Times

All Races

Mileage

Training

Coltishall Jaguars

Races
95
Miles
8515
Miles
45
Miles
16120
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
28th Jun 20	Outlaw Half (Holkham)
20th Sep 20	Brighton Marathon

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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	7.1	6.6	4.7	0	0	0	0	0	0	0	0	0	18.3
2020	94	108	123	12	0	0	0	0	0	0	0	0	337
2020	322	128	102	13	0	0	0	0	0	0	0	0	565
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

Sun 8th Mar Mar 8	Mon 9th Mar Mar 9	Tue 10th Mar Mar 10	Wed 11th Mar Mar 11	Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14
14mi, 1:47:55 Running - General Split Summary === 1) 1m - 7:38(7:38/m) 129/140bpm 103cal 7.85/8.33mph 2) 1m - 7:39(7:39/m) 138/141bpm 113cal 7.84/8.16mph 3) 1m - 7:36(7:36/m) 135/144bpm 103cal 7.9/8.5mph 4) 1m - 7:42(7:42/m) 139/143bpm 110cal 7.79/8.27mph 5) 1m - 7:46(7:46/m) 140/144bpm 111cal 7.73/8.31mph 6) 1m - 7:44(7:44/m) 142/147bpm 112cal 7.75/8.47mph 7) 1m - 7:45(7:45/m) 143/150bpm 112cal 7.75/8.52mph 8) 1m - 7:30(7:30/m) 146/150bpm 112cal 8.01/8.75mph 9) 1m - 7:36(7:36/m) 141/147bpm 99cal 7.89/8.64mph 10) 1m - 7:55(7:55/m) 134/146bpm 78cal 7.58/8.16mph 11) 1m - 7:47(7:47/m) 140/145bpm 95cal 7.71/8.22mph 12) 1m - 7:44(7:44/m) 140/146bpm 88cal 7.76/8.45mph 13) 1m - 7:36(7:36/m) 142/146bpm 95cal 7.89/8.58mph 14) 1m - 7:49(7:49/m) 144/147bpm 105cal 7.67/8.18mph 15) 0.02m - 7(6:10/m) 147/147bpm 1cal 9.74/7.1mph Add a comment	15mi, 1:00:14 Cycling - General Split Summary === 1) 15.02m - 1:00:14(4:01/m) 111/129bpm 516cal 14.96/30.41mph Add a comment 15.2mi, 1:14:36 Cycling - General Split Summary === 1) 5m - 24:26(4:53/m) 102/123bpm 251cal 12.28/19.79mph 2) 5m - 22:59(4:36/m) 107/126bpm 229cal 13.06/21.46mph 3) 5m - 25:50(5:10/m) 103/120bpm 200cal 11.61/20.5mph 4) 0.18m - 1:21(7:35/m) 109/118bpm 13cal 7.91/11.29mph Add a comment	4mi, 28:43 Running - General Split Summary === 1) 1m - 6:56(6:56/m) 135/146bpm 103cal 8.65/9.77mph 2) 1m - 7:12(7:12/m) 152/157bpm 119cal 8.33/9.35mph 3) 1m - 7:20(7:20/m) 157/161bpm 125cal 8.17/10.58mph 4) 1m - 7:06(7:06/m) 157/161bpm 122cal 8.44/10.04mph 5) 0.02m - 7(7:53/m) 155/155bpm 1cal 7.61/8.12mph Add a comment	6.4mi, 53:04 Running - General Split Summary === 1) 1m - 9:31(9:31/m) 142/166bpm 136cal 6.3/7.74mph 2) 0.3m - 2:29(8:20/m) 123/126bpm 28cal 7.2/7.24mph 3) 1m - 6:57(6:57/m) 142/149bpm 107cal 8.63/9mph 4) 0.14m - 2:01(14:49/m) 115/148bpm 16cal 4.05/8.47mph 5) 1m - 6:40(6:40/m) 144/152bpm 102cal 9.01/9.58mph 6) 0.11m - 1:58(18:21/m) 117/152bpm 16cal 3.27/8.56mph 7) 1m - 6:51(6:51/m) 145/151bpm 105cal 8.77/9.85mph 8) 0.13m - 2:06(16:35/m) 117/150bpm 17cal 3.62/8.83mph 9) 1m - 8:31(8:31/m) 130/134bpm 95cal 7.04/7.53mph 10) 0.17m - 1:29(8:34/m) 131/134bpm 16cal 7/7.28mph 11) 0.51m - 4:30(8:48/m) 129/133bpm 46cal 6.82/7.22mph Add a comment 0.8mi, 38:06 Swimming - General Split Summary === 1) 0.12m - 5:52(47:16/m) 52cal 31/rpm 1.27/1.49mph 2) 0m - 59(/m) 3) 0.06m - 2:25(38:53/m) 24cal 25/rpm 1.54/1.62mph 4) 0m - 26(/m) 5) 0.12m - 5:04(40:50/m) 48cal 26/rpm 1.47/1.57mph 6) 0m - 36(/m) 7) 0.19m - 7:43(41:25/m) 72cal 27/rpm 1.45/1.58mph 8) 0m - 42(/m) 9) 0.12m - 5:03(40:35/m) 48cal 27/rpm 1.48/1.65mph 10) 0m - 22(/m) 11) 0.06m - 2:31(40:28/m) 24cal 27/rpm 1.48/1.54mph 12) 0m - 29(/m) 13) 0.12m - 5:53(47:17/m) 46cal 31/rpm 1.27/1.52mph Add a comment	6mi, 47:12 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 128/137bpm 109cal 7.29/8.5mph 2) 1m - 7:22(7:22/m) 141/146bpm 112cal 8.15/9.79mph 3) 1m - 7:50(7:50/m) 142/148bpm 115cal 7.65/8.93mph 4) 1m - 7:48(7:48/m) 145/150bpm 119cal 7.7/8.83mph 5) 1m - 7:56(7:56/m) 146/153bpm 121cal 7.56/8.83mph 6) 1m - 7:56(7:56/m) 146/150bpm 119cal 7.56/8.37mph 7) 0.02m - 6(6:17/m) 147/147bpm 1cal 9.54/7.85mph Add a comment 1mi, 50:55 Swimming - General Split Summary === 1) 0.19m - 9:15(49:40/m) 79cal 30/rpm 1.21/1.43mph 2) 0m - 56(/m) 3) 0.03m - 1:14(39:58/m) 12cal 23/rpm 1.5/1.7mph 4) 0m - 15(/m) 5) 0.03m - 1:14(39:42/m) 12cal 24/rpm 1.51/1.64mph 6) 0m - 13(/m) 7) 0.03m - 1:16(40:35/m) 12cal 25/rpm 1.48/1.59mph 8) 0m - 16(/m) 9) 0.03m - 1:15(40:24/m) 12cal 25/rpm 1.49/1.62mph 10) 0m - 15(/m) 11) 0.03m - 1:17(41:04/m) 12cal 25/rpm 1.46/1.56mph 12) 0m - 16(/m) 13) 0.03m - 1:15(40:22/m) 12cal 26/rpm 1.49/1.51mph 14) 0m - 29(/m) 15) 0.03m - 1:16(40:34/m) 12cal 25/rpm 1.48/1.57mph 16) 0m - 11(/m) 17) 0.03m - 1:14(39:40/m) 12cal 24/rpm 1.51/1.67mph 18) 0m - 14(/m) 19) 0.03m - 1:13(39:15/m) 12cal 25/rpm 1.53/1.73mph 20) 0m - 14(/m) 21) 0.03m - 1:13(39:00/m) 12cal 25/rpm 1.54/1.71mph 22) 0m - 15(/m) 23) 0.03m - 1:14(39:38/m) 12cal 24/rpm 1.51/1.65mph 24) 0m - 18(/m) 25) 0.03m - 1:12(38:26/m) 12cal 25/rpm 1.56/1.64mph 26) 0m - 34(/m) 27) 0.03m - 1:13(39:05/m) 12cal 25/rpm 1.53/1.64mph 28) 0m - 12(/m) 29) 0.03m - 1:14(39:44/m) 12cal 24/rpm 1.51/1.64mph 30) 0m - 13(/m) 31) 0.03m - 1:15(40:01/m) 12cal 25/rpm 1.5/1.53mph 32) 0m - 17(/m) 33) 0.03m - 1:10(37:25/m) 12cal 25/rpm 1.6/1.77mph 34) 0m - 8(/m) 35) 0.03m - 1:14(39:38/m) 12cal 26/rpm 1.51/1.6mph 36) 0m - 14(/m) 37) 0.03m - 1:12(38:53/m) 12cal 26/rpm 1.54/1.58mph 38) 0m - 30(/m) 39) 0.03m - 1:13(39:01/m) 12cal 25/rpm 1.54/1.69mph 40) 0m - 13(/m) 41) 0.03m - 1:14(39:28/m) 12cal 24/rpm 1.52/1.67mph 42) 0m - 14(/m) 43) 0.03m - 1:14(39:55/m) 12cal 24/rpm 1.5/1.61mph 44) 0m - 12(/m) 45) 0.03m - 1:11(37:58/m) 12cal 25/rpm 1.58/1.76mph 46) 0m - 12(/m) 47) 0.03m - 1:13(39:12/m) 12cal 25/rpm 1.53/1.56mph 48) 0m - 10(/m) 49) 0.03m - 1:13(38:59/m) 12cal 26/rpm 1.54/1.7mph 50) 0m - 25(/m) 51) 0.09m - 4:47(51:19/m) 40cal 31/rpm 1.17/1.26mph Add a comment	-	18mi, 2:25:38 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 131/143bpm 110cal 7.54/9.04mph 2) 1m - 7:47(7:47/m) 137/143bpm 111cal 7.71/8.06mph 3) 1m - 8:06(8:06/m) 136/143bpm 113cal 7.41/8.04mph 4) 1m - 8:21(8:21/m) 139/144bpm 118cal 7.18/7.47mph 5) 1m - 8:26(8:26/m) 136/144bpm 108cal 7.11/7.66mph 6) 1m - 8:10(8:10/m) 137/152bpm 105cal 7.35/7.87mph 7) 1m - 8:25(8:25/m) 163/184bpm 146cal 7.12/7.99mph 8) 1m - 7:54(7:54/m) 139/188bpm 93cal 7.59/8.37mph 9) 1m - 7:44(7:44/m) 136/141bpm 92cal 7.76/8.31mph 10) 1m - 7:46(7:46/m) 138/143bpm 95cal 7.72/8.18mph 11) 1m - 8:11(8:11/m) 132/143bpm 89cal 7.34/8.06mph 12) 1m - 8:19(8:19/m) 134/144bpm 95cal 7.21/8.12mph 13) 1m - 7:59(7:59/m) 135/139bpm 90cal 7.52/7.95mph 14) 1m - 8:14(8:14/m) 137/143bpm 99cal 7.28/8.1mph 15) 1m - 8:10(8:10/m) 139/144bpm 102cal 7.35/7.95mph 16) 1m - 7:59(7:59/m) 138/143bpm 93cal 7.52/8.58mph 17) 1m - 8:09(8:09/m) 140/144bpm 100cal 7.36/7.78mph 18) 1m - 7:52(7:52/m) 142/145bpm 104cal 7.63/8.25mph 19) 0.02m - 8(6:43/m) 140/140bpm 1cal 8.93/8.33mph Add a comment
Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17	Wed 18th Mar Mar 18	Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21
-	-	6mi, 45:40 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 117/134bpm 94cal 7.22/7.74mph 2) 1m - 7:08(7:08/m) 138/146bpm 107cal 8.41/9.1mph 3) 1m - 7:12(7:12/m) 142/147bpm 111cal 8.33/8.58mph 4) 1m - 7:04(7:04/m) 145/148bpm 111cal 8.5/9.27mph 5) 1m - 7:11(7:11/m) 151/165bpm 116cal 8.36/8.83mph 6) 1m - 8:38(8:38/m) 176/207bpm 159cal 6.95/8.87mph 7) 0.02m - 9(9:22/m) 202/204bpm 3cal 6.4/6.59mph Add a comment	-	6.1mi, 44:38 Running - General Split Summary === 1) 1m - 7:34(7:34/m) 129/153bpm 105cal 7.94/8.56mph 2) 1m - 7:15(7:15/m) 150/163bpm 121cal 8.28/9.16mph 3) 1m - 7:15(7:15/m) 141/148bpm 114cal 8.27/8.6mph 4) 1m - 7:13(7:13/m) 141/145bpm 108cal 8.32/9mph 5) 1m - 7:16(7:16/m) 144/149bpm 112cal 8.26/9mph 6) 1m - 7:11(7:11/m) 146/151bpm 113cal 8.35/9.18mph 7) 0.14m - 55(6:35/m) 149/151bpm 14cal 9.12/8.43mph Add a comment	-	-
Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24	Wed 25th Mar Mar 25	Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28
13.7mi, 1:49:05 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 165/188bpm 143cal 7.48/8.31mph 2) 1m - 7:52(7:52/m) 142/170bpm 122cal 7.63/9.85mph 3) 1m - 7:55(7:55/m) 133/154bpm 99cal 7.59/9.39mph 4) 1m - 7:34(7:34/m) 143/155bpm 110cal 7.94/9.87mph 5) 1m - 7:52(7:52/m) 168/183bpm 150cal 7.63/9.75mph 6) 1m - 8:28(8:28/m) 141/174bpm 101cal 7.09/9.73mph 7) 1m - 6:55(6:55/m) 145/153bpm 102cal 8.68/9.25mph 8) 1m - 8:19(8:19/m) 138/155bpm 86cal 7.21/9.98mph 9) 1m - 8:10(8:10/m) 132/143bpm 56cal 7.35/8.41mph 10) 1m - 7:16(7:16/m) 141/148bpm 89cal 8.25/9.5mph 11) 1m - 8:47(8:47/m) 130/150bpm 70cal 6.83/8.85mph 12) 1m - 7:34(7:34/m) 130/146bpm 60cal 7.94/10.23mph 13) 1m - 8:15(8:15/m) 132/148bpm 76cal 7.28/9.06mph 14) 0.74m - 6:09(8:19/m) 145/168bpm 83cal 7.21/7.56mph Add a comment	14.1mi, 1:05:39 Cycling - General Split Summary === 1) 14.14m - 1:05:39(4:39/m) 118/138bpm 591cal 12.93/22.62mph Add a comment 14.3mi, 52:50 Cycling - General Split Summary === 1) 14.25m - 52:50(3:43/m) 116/138bpm 486cal 16.18/29.93mph Add a comment	6mi, 46:00 Running - General Split Summary === 1) 1m - 7:42(7:42/m) 166/188bpm 146cal 7.79/8.18mph 2) 1m - 7:39(7:39/m) 153/186bpm 125cal 7.85/8.47mph 3) 1m - 7:28(7:28/m) 139/168bpm 101cal 8.03/8.33mph 4) 1m - 7:25(7:25/m) 175/190bpm 149cal 8.09/8.83mph 5) 1m - 7:46(7:46/m) 143/147bpm 109cal 7.73/8.25mph 6) 1m - 7:53(7:53/m) 141/145bpm 96cal 7.62/8.27mph 7) 0.02m - 8(7:37/m) 140/140bpm 1cal 7.88/7.39mph Add a comment	-	6mi, 47:01 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 132/146bpm 119cal 7.08/7.62mph 2) 0.83m - 6:52(8:18/m) 154/171bpm 114cal 7.23/8.01mph 3) 0.3m - 2:00(6:36/m) 166/174bpm 36cal 9.09/9.25mph 4) 0.24m - 2:00(8:14/m) 157/163bpm 33cal 7.29/9.1mph 5) 0.3m - 2:00(6:44/m) 159/166bpm 34cal 8.91/9.75mph 6) 0.24m - 2:00(8:24/m) 158/162bpm 33cal 7.15/8.54mph 7) 0.3m - 2:00(6:45/m) 157/160bpm 33cal 8.89/9.04mph 8) 0.25m - 2:00(8:09/m) 157/161bpm 33cal 7.36/8.93mph 9) 0.3m - 2:00(6:43/m) 153/159bpm 32cal 8.93/9.43mph 10) 0.25m - 2:00(8:09/m) 161/164bpm 34cal 7.36/8.91mph 11) 0.29m - 2:00(6:51/m) 157/164bpm 33cal 8.76/9.02mph 12) 0.25m - 2:00(7:59/m) 154/158bpm 32cal 7.51/8.87mph 13) 1m - 8:14(8:14/m) 160/168bpm 140cal 7.29/8.01mph 14) 0.22m - 1:46(8:10/m) 163/166bpm 30cal 7.35/7.62mph 15) 0.2m - 1:42(8:39/m) 163/169bpm 29cal 6.94/7.41mph Add a comment	-	43.6mi, 2:52:25 Cycling - General Split Summary === 1) 43.58m - 2:52:25(3:57/m) 114/147bpm 1264cal 15.17/27.11mph Add a comment
Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31	Wed 1st Apr Apr 1	Thu 2nd Apr Apr 2	Fri 3rd Apr Apr 3	Sat 4th Apr Apr 4
10mi, 1:17:00 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 151/168bpm 126cal 7.62/8.43mph 2) 1m - 7:41(7:41/m) 150/165bpm 123cal 7.8/8.47mph 3) 1m - 7:32(7:32/m) 144/170bpm 110cal 7.96/8.31mph 4) 1m - 7:47(7:47/m) 143/148bpm 114cal 7.7/8.04mph 5) 1m - 7:47(7:47/m) 142/145bpm 108cal 7.71/8.33mph 6) 1m - 7:41(7:41/m) 142/146bpm 107cal 7.81/8.16mph 7) 1m - 7:43(7:43/m) 142/147bpm 102cal 7.77/8.31mph 8) 1m - 7:33(7:33/m) 142/148bpm 96cal 7.95/8.39mph 9) 1m - 7:44(7:44/m) 142/149bpm 98cal 7.75/8.5mph 10) 1m - 7:31(7:31/m) 144/148bpm 100cal 7.98/9.37mph 11) 0.02m - 8(6:52/m) 143/143bpm 1cal 8.74/8.31mph Add a comment	-	-	6.2mi, 50:29 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 170/187bpm 159cal 7.11/7.47mph 2) 0.67m - 5:38(8:25/m) 146/177bpm 77cal 7.13/7.68mph 3) 0.5m - 3:31(7:04/m) 140/145bpm 50cal 8.49/9.12mph 4) 0.11m - 1:30(14:12/m) 115/144bpm 11cal 4.23/8.39mph 5) 0.5m - 3:18(6:39/m) 139/149bpm 43cal 9.02/9.27mph 6) 0.11m - 1:30(13:23/m) 120/146bpm 13cal 4.48/9.04mph 7) 0.5m - 3:17(6:36/m) 143/150bpm 46cal 9.08/9.73mph 8) 0.1m - 1:30(14:17/m) 121/149bpm 13cal 4.2/9.08mph 9) 0.5m - 3:16(6:34/m) 145/152bpm 48cal 9.15/9.31mph 10) 0.1m - 1:30(14:38/m) 126/151bpm 13cal 4.1/9.08mph 11) 0.5m - 3:19(6:41/m) 144/150bpm 47cal 8.98/9.48mph 12) 0.09m - 1:30(16:14/m) 120/146bpm 12cal 3.7/9.25mph 13) 0.5m - 3:16(6:35/m) 144/152bpm 45cal 9.12/9.29mph 14) 0.12m - 1:30(12:21/m) 128/149bpm 12cal 4.85/9.02mph 15) 0.88m - 7:27(8:30/m) 126/131bpm 52cal 7.06/7.6mph Add a comment	-	13.2mi, 55:14 Cycling - General Split Summary === 1) 1m - 4:13(4:13/m) 74/74bpm 2) 1m - 5:06(5:06/m) 118/140bpm 3) 1m - 2:56(2:56/m) 140/144bpm 4) 1m - 4:14(4:14/m) 130/145bpm 5) 1m - 5:24(5:24/m) 129/141bpm 6) 1m - 3:37(3:37/m) 142/152bpm 7) 1m - 4:04(4:04/m) 142/150bpm 8) 1m - 4:19(4:19/m) 127/146bpm 9) 1m - 4:17(4:17/m) 135/141bpm 10) 1m - 4:02(4:02/m) 142/146bpm 11) 1m - 3:03(3:03/m) 143/145bpm 12) 1m - 5:09(5:09/m) 141/144bpm 13) 1m - 4:05(4:05/m) 134/155bpm 14) 0.2m - 45(3:43/m) 115/117bpm Add a comment 6mi, 43:31 Running - General Split Summary === 1) 1m - 7:41(7:41/m) 141/159bpm 117cal 7.81/8.58mph 2) 1m - 7:16(7:16/m) 140/145bpm 113cal 8.26/9.37mph 3) 1m - 7:12(7:12/m) 144/148bpm 112cal 8.34/8.83mph 4) 1m - 7:00(7:00/m) 145/148bpm 110cal 8.58/9.2mph 5) 1m - 7:05(7:05/m) 148/152bpm 112cal 8.47/9.1mph 6) 1m - 7:09(7:09/m) 150/153bpm 113cal 8.4/9.29mph 7) 0.03m - 10(6:25/m) 153/154bpm 2cal 9.36/8.52mph Add a comment	-

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
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	10	1:10:05 7:01/mi	72.41		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		1:10:47 72.41
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
Wymondham 20	20mi	29 Mar		0.00%
Ringland Half Marathon	13.1mi	1 Mar		0.00%
Bam Nuttall FREETHORPE TEN 2020	10mi	26 Jan	1:10:47	72.41%
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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