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jlucas M40

About

Race Times

All Races

Mileage

Training

Blog

Werrington Joggers

Races
227
Miles
29637
Miles
419
800m
2:28
1500m
4:57
Mile
5:16
5k
17:22
5M
28:53
10k
36:11
10M
59:42
Half
1:19:12
20M
2:09:35
Mara
2:44:24

About Me

come back to running after 14years away from it. joined old club and still improving(slowly).

Current Status

Managing to get back on track, just a way off where I'd like to be.

Best Badges

This user has collected 162 badges.

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2021 Targets

BIKE
100

Set your targets for 2021

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Buddies

Dist	Races	PB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
800m	1	2:28 4:58/mi										2:28
1500m	1	4:57 5:19/mi									4:57
1mi	5	5:16 5:16/mi						5:17		5:16	5:20	5:21
1.5mi	5	8:02 5:21/mi	8:37	8:08	8:05	8:02
3km	3	10:20 5:33/mi									10:20	10:41
5km	47	17:22 5:35/mi		17:30	17:32	17:25	17:24	17:22	17:38	17:36	17:53	17:56
5mi	53	28:53 5:47/mi	30:01	29:12	29:04	29:10	29:03	28:53	29:19	29:41	29:49	30:00	33:05
5.2mi	1	32:25 6:14/mi		32:25
10km	40	36:11 5:49/mi		37:26	36:11	36:45	36:41	37:44	36:40	37:12	38:08	36:57
6.3mi	1	40:30 6:26/mi			40:30
11km	1	40:57 5:59/mi					40:57
8.3mi	1	51:50 6:15/mi								51:50
8.6mi	1	55:48 6:29/mi										55:48
10mi	15	59:42 5:58/mi	1:01:29	59:42	1:04:47	59:58	1:00:58	1:02:24	1:00:04	1:01:37	1:01:13	1:02:08
13.1mi	18	1:19:12 6:03/mi		1:20:53	1:21:53		1:20:13	1:20:04	1:19:12	1:22:48	1:21:45	1:21:29
15mi	7	1:34:25 6:18/mi			1:34:25	1:34:56		1:35:33		1:38:38	1:39:13	1:34:46	1:36:08
18mi	1	1:54:26 6:21/mi				1:54:26
30km	4	1:59:08 6:23/mi						1:59:08		2:00:34		2:00:14	2:09:26
20mi	6	2:09:35 6:29/mi						2:12:18		2:09:35	2:14:11	2:10:32	2:16:55
26.2mi	6	2:44:24 6:16/mi						2:50:19		2:45:32	2:46:09	2:44:24	3:08:27

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	180	0	0	0	0	0	0	0	0	0	0	0	180
2020	315	285	311	260	262	287	320	341	309	295	290	285	3560
2020	0	0	0	0	12	0	0	7	0	0	0	12	30
2019	319	301	360	302	232	209	190	235	236	260	276	258	3178
2019	0	0	0	6	21	3	8	6	0	7	0	7	58
2018	270	141	320	236	258	285	298	305	333	226	270	283	3225
2018	0	10	0	0	7	16	6	12	0	13	0	7	70
2017	216	298	342	249	262	259	285	245	275	270	290	170	3160
2017	10	0	0	7	0	8	8	0	0	0	5	5	42
2016	260	222	275	242	265	240	250	256	260	250	280	244	3044
2016	0	0	0	7	0	8	15	15	0	7	0	6	57
2015	260	240	310	214	227	255	250	250	270	245	280	236	3037
2015	0	0	0	14	7	14	7	7	0	7	0	5	60
2014	235	240	208	257	255	231	250	260	243	261	260	166	2866
2014	0	0	0	0	15	29	15	8	6	5	0	23	101
2013	240	228	242	230	212	231	50	130	182	247	225	243	2460
2012	210	215	230	218	225	117	38	144	146	210	201	226	2180
2011	169	160	66	183	181	161	191	181	180	183	220	195	2070
2010	0	0	0	0	0	0	0	49	159	178	109	180	676

Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1
4mi, 30:25 Running - Easy Split Summary === 1) 1m - 8:21(8:21/m) 117/126bpm 80cal 7.19/7.78mph 2) 1m - 7:54(7:54/m) 122/126bpm 77cal 7.6/8.16mph 3) 1m - 6:39(6:39/m) 146/160bpm 89cal 9.03/15.7mph 4) 1m - 7:31(7:31/m) 146/158bpm 101cal 7.98/12.42mph 5) 0m - 0(2:49/m) 147/147bpm 21.36/8.14mph Add a comment 7mi, 53:33 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 122/130bpm 83cal 7.65/8.25mph 2) 1m - 7:38(7:38/m) 127/141bpm 82cal 7.85/8.27mph 3) 1m - 7:10(7:10/m) 132/140bpm 82cal 8.37/9.5mph 4) 1m - 7:55(7:55/m) 134/143bpm 89cal 7.58/8.72mph 5) 1m - 7:30(7:30/m) 135/140bpm 82cal 7.99/8.6mph 6) 1m - 7:42(7:42/m) 137/144bpm 87cal 7.8/8.31mph 7) 1m - 7:45(7:45/m) 135/143bpm 79cal 7.75/8.04mph 8) 0m - 1(6:26/m) 136/136bpm 9.33/6.41mph Add a comment	16mi, 1:58:10 Running - Long Run Split Summary === 1) 1m - 8:44(8:44/m) 117/125bpm 84cal 6.87/9.5mph 2) 1m - 7:26(7:26/m) 124/134bpm 76cal 8.08/8.83mph 3) 1m - 7:23(7:23/m) 131/141bpm 82cal 8.13/8.75mph 4) 1m - 7:19(7:19/m) 133/143bpm 81cal 8.2/8.58mph 5) 1m - 7:25(7:25/m) 136/141bpm 85cal 8.08/8.45mph 6) 1m - 7:28(7:28/m) 133/137bpm 75cal 8.04/8.54mph 7) 1m - 7:14(7:14/m) 128/135bpm 60cal 8.29/9.06mph 8) 1m - 7:18(7:18/m) 130/142bpm 63cal 8.22/11.44mph 9) 1m - 7:18(7:18/m) 133/142bpm 68cal 8.21/8.81mph 10) 1m - 7:28(7:28/m) 135/144bpm 72cal 8.03/8.7mph 11) 1m - 7:08(7:08/m) 135/143bpm 66cal 8.41/8.79mph 12) 1m - 7:10(7:10/m) 132/142bpm 58cal 8.38/8.54mph 13) 1m - 7:03(7:03/m) 129/139bpm 48cal 8.51/8.85mph 14) 1m - 7:13(7:13/m) 132/139bpm 58cal 8.32/8.75mph 15) 1m - 7:08(7:08/m) 135/140bpm 63cal 8.41/8.66mph 16) 1m - 7:25(7:25/m) 140/149bpm 80cal 8.09/8.52mph 17) 0m - 1(4:02/m) 149/149bpm 14.88/8.31mph Add a comment	6.5mi, 49:52 Running - General Split Summary === 1) 0.22m - 2:00(8:57/m) 111/124bpm 17cal 6.7/8.1mph 2) 0.74m - 5:00(6:43/m) 136/147bpm 65cal 8.94/9.2mph 3) 0.22m - 2:00(9:13/m) 130/142bpm 23cal 6.51/8.85mph 4) 1m - 7:45(7:45/m) 126/145bpm 81cal 7.74/9.71mph 5) 1m - 7:54(7:54/m) 126/129bpm 79cal 7.6/8.18mph 6) 1m - 7:21(7:21/m) 132/145bpm 80cal 8.17/13.84mph 7) 1m - 7:30(7:30/m) 136/148bpm 87cal 8/12.82mph 8) 1m - 8:00(8:00/m) 134/142bpm 84cal 7.5/8.75mph 9) 0.32m - 2:23(7:30/m) 134/138bpm 24cal 7.99/8.33mph Add a comment 5mi, 37:06 Running - General Split Summary === 1) 1m - 7:41(7:41/m) 116/126bpm 73cal 7.81/8.95mph 2) 1m - 7:16(7:16/m) 124/130bpm 75cal 8.25/9.5mph 3) 1m - 7:17(7:17/m) 129/134bpm 78cal 8.23/9.27mph 4) 1m - 7:32(7:32/m) 134/139bpm 86cal 7.97/8.83mph 5) 1m - 7:19(7:19/m) 135/140bpm 83cal 8.21/9.16mph 6) 0m - 1(4:56/m) 133/133bpm 12.15/8.52mph Add a comment	13mi, 1:36:04 Running - Medium Long Run Split Summary === 1) 1m - 7:50(7:50/m) 115/123bpm 76cal 7.66/8.25mph 2) 1m - 7:16(7:16/m) 124/131bpm 77cal 8.25/8.83mph 3) 1m - 7:23(7:23/m) 123/129bpm 72cal 8.13/9.31mph 4) 1m - 7:36(7:36/m) 126/135bpm 76cal 7.9/9.14mph 5) 1m - 7:28(7:28/m) 130/141bpm 79cal 8.03/8.7mph 6) 1m - 7:24(7:24/m) 131/136bpm 75cal 8.1/9.41mph 7) 1m - 7:13(7:13/m) 132/142bpm 73cal 8.32/9.12mph 8) 1m - 7:19(7:19/m) 134/143bpm 77cal 8.2/8.6mph 9) 1m - 7:19(7:19/m) 129/143bpm 60cal 8.2/8.66mph 10) 1m - 7:18(7:18/m) 130/138bpm 61cal 8.22/9.39mph 11) 1m - 7:07(7:07/m) 132/139bpm 62cal 8.43/9.12mph 12) 1m - 7:20(7:20/m) 133/141bpm 65cal 8.18/8.93mph 13) 1m - 7:29(7:29/m) 134/140bpm 70cal 8.01/9mph 14) 0m - 1(5:29/m) 140/140bpm 10.95/7.91mph Add a comment	5.5mi, 42:33 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 115/127bpm 76cal 7.48/7.91mph 2) 1m - 8:00(8:00/m) 118/130bpm 76cal 7.5/7.87mph 3) 1m - 7:44(7:44/m) 121/129bpm 73cal 7.75/8.16mph 4) 1m - 7:33(7:33/m) 125/133bpm 74cal 7.95/8.7mph 5) 1m - 7:35(7:35/m) 130/139bpm 81cal 7.91/8.35mph 6) 0.5m - 3:40(7:19/m) 130/135bpm 37cal 8.19/9.02mph Add a comment 3mi, 23:31 Running - Easy Split Summary === 1) 1m - 7:56(7:56/m) 113/123bpm 74cal 7.57/8.41mph 2) 1m - 7:52(7:52/m) 119/127bpm 76cal 7.63/8.54mph 3) 1m - 7:42(7:42/m) 129/135bpm 86cal 7.79/8.52mph 4) 0.01m - 1(2:20/m) 133/133bpm 25.7/7.66mph Add a comment	12mi, 1:24:46 Running - Tempo Split Summary === 1) 1m - 7:36(7:36/m) 116/132bpm 74cal 7.89/8.29mph 2) 1m - 7:36(7:36/m) 123/130bpm 80cal 7.89/8.33mph 3) 1m - 7:18(7:18/m) 130/138bpm 83cal 8.22/8.6mph 4) 1m - 7:26(7:26/m) 126/140bpm 73cal 8.06/8.66mph 5) 1m - 6:09(6:09/m) 141/153bpm 79cal 9.75/10.48mph 6) 1m - 6:35(6:35/m) 150/155bpm 95cal 9.11/9.37mph 7) 1m - 6:41(6:41/m) 152/157bpm 97cal 8.98/9.33mph 8) 1m - 6:11(6:11/m) 153/157bpm 90cal 9.71/10.46mph 9) 1m - 7:11(7:11/m) 141/158bpm 77cal 8.35/10.5mph 10) 1m - 7:23(7:23/m) 132/141bpm 50cal 8.13/8.58mph 11) 1m - 7:23(7:23/m) 132/141bpm 51cal 8.13/8.35mph 12) 1m - 7:16(7:16/m) 135/142bpm 61cal 8.27/8.52mph 13) 0m - 1(4:20/m) 135/135bpm 13.86/8.25mph Add a comment	6mi, 44:31 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 117/133bpm 80cal 7.62/7.97mph 2) 1m - 6:16(6:16/m) 146/158bpm 91cal 9.58/11.06mph 3) 0.64m - 5:00(7:49/m) 128/156bpm 52cal 7.67/10.42mph 4) 1m - 7:38(7:38/m) 130/135bpm 83cal 7.86/8.68mph 5) 0.36m - 2:42(7:35/m) 132/136bpm 30cal 7.92/8.41mph 6) 1m - 7:42(7:42/m) 134/146bpm 86cal 7.79/8.75mph 7) 1m - 7:20(7:20/m) 134/140bpm 79cal 8.19/8.72mph 8) 0m - 1(5:19/m) 130/130bpm 11.28/7.22mph Add a comment
Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8
5mi, 37:23 Running - Fartleks Split Summary === 1) 1m - 7:54(7:54/m) 117/127bpm 81cal 7.59/8.29mph 2) 1m - 7:26(7:26/m) 130/149bpm 88cal 8.08/11.1mph 3) 1m - 6:58(6:58/m) 137/153bpm 90cal 8.62/12.21mph 4) 1m - 6:59(6:59/m) 141/160bpm 91cal 8.59/10.85mph 5) 1m - 8:05(8:05/m) 135/143bpm 93cal 7.42/9.43mph 6) 0m - 1(4:06/m) 141/141bpm 14.64/7.76mph Add a comment 1.1mi, 1:13:48 Cross-Training - Walking Split Summary === 1) 1m - 1:11:32(1:11:32/m) 68/89bpm 195cal 13/76rpm 0.84/50.66mph 2) 0.12m - 2:16(19:23/m) 79/82bpm 12cal 45/62rpm 3.1/3.51mph Add a comment 4mi, 30:25 Running - General Split Summary === 1) 1m - 7:59(7:59/m) 117/126bpm 80cal 7.52/7.93mph 2) 1m - 7:41(7:41/m) 124/134bpm 82cal 7.81/8.25mph 3) 1m - 7:19(7:19/m) 130/135bpm 86cal 8.19/8.91mph 4) 1m - 7:26(7:26/m) 132/136bpm 85cal 8.08/8.85mph 5) 0m - 1(3:45/m) 132/132bpm 15.97/8.31mph Add a comment	15mi, 1:51:32 Running - Long Run Split Summary === 1) 1m - 7:46(7:46/m) 122/131bpm 87cal 7.73/8.18mph 2) 1m - 7:23(7:23/m) 128/135bpm 86cal 8.13/8.64mph 3) 1m - 7:22(7:22/m) 130/138bpm 85cal 8.15/8.81mph 4) 1m - 7:14(7:14/m) 128/136bpm 76cal 8.3/9.23mph 5) 1m - 7:14(7:14/m) 131/138bpm 78cal 8.29/9.16mph 6) 1m - 7:17(7:17/m) 128/135bpm 68cal 8.24/8.64mph 7) 1m - 7:43(7:43/m) 126/137bpm 68cal 7.77/8.68mph 8) 1m - 7:31(7:31/m) 123/129bpm 64cal 7.99/8.14mph 9) 1m - 7:33(7:33/m) 126/135bpm 68cal 7.95/8.79mph 10) 1m - 7:37(7:37/m) 125/132bpm 65cal 7.88/8.31mph 11) 1m - 7:23(7:23/m) 127/133bpm 65cal 8.13/8.43mph 12) 1m - 7:28(7:28/m) 128/133bpm 66cal 8.03/8.5mph 13) 1m - 7:17(7:17/m) 130/139bpm 68cal 8.25/8.43mph 14) 1m - 7:18(7:18/m) 133/142bpm 72cal 8.21/8.54mph 15) 1m - 7:26(7:26/m) 135/143bpm 78cal 8.06/8.39mph 16) 0m - 1(5:14/m) 142/142bpm 11.49/8.22mph Add a comment	5mi, 35:59 Running - Steady-State Split Summary === 1) 1m - 7:39(7:39/m) 127/136bpm 91cal 7.84/9.02mph 2) 0m - 1(41:27/m) 136/136bpm 1.45/7.72mph 3) 1m - 6:34(6:34/m) 149/153bpm 99cal 9.14/9.73mph 4) 1m - 6:34(6:34/m) 153/156bpm 100cal 9.13/10.46mph 5) 0m - 1(1:22:44/m) 156/156bpm 0.72/8.12mph 6) 1m - 7:28(7:28/m) 140/156bpm 94cal 8.04/9.29mph 7) 1m - 7:41(7:41/m) 140/157bpm 93cal 7.81/13.71mph 8) 0m - 1(4:38/m) 137/137bpm 12.95/7.72mph Add a comment 2mi, 16:26 Running - Easy Split Summary === 1) 1m - 8:13(8:13/m) 114/122bpm 78cal 7.3/7.74mph 2) 1m - 8:12(8:12/m) 118/130bpm 79cal 7.32/8.39mph 3) 0m - 1(4:50/m) 129/129bpm 12.41/7.97mph Add a comment	10.5mi, 1:21:15 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 116/128bpm 80cal 7.57/8.18mph 2) 1m - 7:58(7:58/m) 124/128bpm 86cal 7.54/8.16mph 3) 1m - 7:37(7:37/m) 129/133bpm 87cal 7.87/8.54mph 4) 1m - 7:34(7:34/m) 133/142bpm 90cal 7.93/8.12mph 5) 1m - 7:37(7:37/m) 137/144bpm 95cal 7.88/8.18mph 6) 1m - 7:42(7:42/m) 138/148bpm 93cal 7.79/8.77mph 7) 1m - 7:46(7:46/m) 139/146bpm 95cal 7.72/8.33mph 8) 1m - 7:34(7:34/m) 139/142bpm 91cal 7.93/8.33mph 9) 1m - 7:45(7:45/m) 137/142bpm 84cal 7.74/8.22mph 10) 1m - 7:53(7:53/m) 138/146bpm 83cal 7.61/8.56mph 11) 0.5m - 3:53(7:44/m) 140/147bpm 44cal 7.76/8.7mph Add a comment 1mi, 16:53 Cross-Training - Walking Split Summary === 1) 0.96m - 16:53(17:33/m) 95/110bpm 101cal 55/62rpm 3.42/4.57mph Add a comment 0.9mi, 16:19 Cross-Training - Walking Split Summary === 1) 0.92m - 16:19(17:43/m) 81/90bpm 90cal 56/62rpm 3.38/3.76mph Add a comment	7mi, 53:03 Running - General Split Summary === 1) 1m - 7:40(7:40/m) 116/126bpm 75cal 7.82/8.77mph 2) 1m - 7:37(7:37/m) 123/131bpm 81cal 7.87/9.37mph 3) 1m - 7:39(7:39/m) 131/137bpm 91cal 7.84/8.97mph 4) 1m - 7:26(7:26/m) 136/145bpm 92cal 8.08/9.77mph 5) 1m - 7:25(7:25/m) 136/143bpm 89cal 8.08/8.6mph 6) 1m - 7:49(7:49/m) 137/148bpm 93cal 7.67/8.6mph 7) 1m - 7:25(7:25/m) 139/143bpm 89cal 8.09/8.45mph Add a comment 1mi, 16:28 Cross-Training - Walking Split Summary === 1) 0.95m - 16:28(17:23/m) 93/105bpm 86cal 56/63rpm 3.45/3.9mph Add a comment 0.9mi, 16:25 Cross-Training - Walking Split Summary === 1) 0.93m - 16:25(17:43/m) 81/93bpm 88cal 56/60rpm 3.39/3.7mph Add a comment	9.5mi, 1:07:41 Running - Tempo Split Summary === 1) 1m - 7:56(7:56/m) 120/136bpm 84cal 7.57/8.16mph 2) 1m - 6:33(6:33/m) 146/153bpm 95cal 9.17/9.89mph 3) 0.24m - 1:28(6:12/m) 153/155bpm 21cal 9.68/9.71mph 4) 0.5m - 4:00(7:59/m) 135/156bpm 47cal 7.52/9.77mph 5) 1m - 6:21(6:21/m) 152/159bpm 93cal 9.46/10.08mph 6) 0.25m - 1:39(6:37/m) 158/163bpm 25cal 9.06/10mph 7) 0.55m - 4:00(7:20/m) 140/167bpm 46cal 8.19/8.7mph 8) 1m - 6:21(6:21/m) 161/165bpm 99cal 9.45/10.29mph 9) 0.27m - 1:39(6:06/m) 164/168bpm 26cal 9.84/10.4mph 10) 0.52m - 4:00(7:42/m) 146/174bpm 50cal 7.79/10.06mph 11) 0.5m - 3:44(7:29/m) 143/146bpm 45cal 8.03/8.41mph 12) 1m - 7:18(7:18/m) 145/150bpm 91cal 8.23/9mph 13) 1m - 7:36(7:36/m) 141/150bpm 81cal 7.9/8.64mph 14) 0.68m - 5:08(7:33/m) 137/150bpm 50cal 7.95/8.83mph Add a comment 1.3mi, 27:37 Cross-Training - Walking Split Summary === 1) 1m - 18:20(18:20/m) 78/91bpm 95cal 53/63rpm 3.27/4.05mph 2) 0.34m - 9:17(27:09/m) 75/84bpm 42cal 34/74rpm 2.21/4.34mph Add a comment 0.9mi, 16:33 Cross-Training - Walking Split Summary === 1) 0.93m - 16:33(17:50/m) 77/87bpm 88cal 57/108rpm 3.36/4.03mph Add a comment	4mi, 31:11 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 116/124bpm 79cal 7.48/7.85mph 2) 1m - 7:47(7:47/m) 124/129bpm 84cal 7.71/8.22mph 3) 1m - 7:45(7:45/m) 128/132bpm 85cal 7.75/8.47mph 4) 1m - 7:37(7:37/m) 132/139bpm 88cal 7.87/9.23mph 5) 0m - 1(7:58/m) 136/136bpm 7.54/7.81mph Add a comment 1.4mi, 27:16 Cross-Training - Walking Split Summary === 1) 1m - 17:42(17:42/m) 69/88bpm 52cal 56/61rpm 3.39/3.7mph 2) 0.39m - 9:35(24:21/m) 74/92bpm 27cal 39/63rpm 2.46/4.86mph Add a comment 0.9mi, 15:59 Cross-Training - Walking Split Summary === 1) 0.93m - 15:59(17:06/m) 78/96bpm 87cal 57/65rpm 3.51/4.32mph Add a comment
Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15
8mi, 59:53 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 116/124bpm 78cal 7.64/8.18mph 2) 1m - 7:31(7:31/m) 125/133bpm 82cal 7.98/8.83mph 3) 1m - 7:17(7:17/m) 131/140bpm 85cal 8.23/8.72mph 4) 1m - 7:27(7:27/m) 133/141bpm 87cal 8.05/8.85mph 5) 1m - 7:22(7:22/m) 133/141bpm 81cal 8.14/8.54mph 6) 1m - 7:21(7:21/m) 129/137bpm 69cal 8.15/8.52mph 7) 1m - 7:22(7:22/m) 130/139bpm 68cal 8.15/8.62mph 8) 1m - 7:41(7:41/m) 132/144bpm 75cal 7.81/8.68mph Add a comment 0.8mi, 35:48 Cross-Training - Walking Split Summary === 1) 0.8m - 35:48(44:42/m) 69/88bpm 112cal 20/80rpm 1.34/4.86mph Add a comment	5mi, 37:16 Running - General Split Summary === 1) 1m - 7:23(7:23/m) 139/148bpm 101cal 8.13/38.24mph 2) 1m - 7:49(7:49/m) 135/140bpm 100cal 7.68/8.87mph 3) 1m - 7:18(7:18/m) 135/144bpm 89cal 8.21/8.47mph 4) 1m - 7:25(7:25/m) 132/141bpm 82cal 8.09/8.6mph 5) 1m - 7:20(7:20/m) 136/146bpm 86cal 8.18/8.33mph 6) 0.01m - 1(3:54/m) 143/143bpm 15.39/8.29mph Add a comment 5mi, 30:44 Running - Tempo Split Summary === 1) 1m - 5:59(5:59/m) 152/158bpm 88cal 10.02/13.32mph 2) 1m - 6:11(6:11/m) 159/163bpm 96cal 9.7/10.18mph 3) 1m - 6:13(6:13/m) 160/163bpm 97cal 9.65/9.93mph 4) 1m - 6:15(6:15/m) 163/165bpm 99cal 9.6/10.16mph 5) 1m - 6:05(6:05/m) 164/169bpm 97cal 9.87/10.46mph 6) 0m - 1(4:09/m) 168/168bpm 14.48/10.46mph Add a comment 4mi, 30:29 Running - Warm Up Split Summary === 1) 1m - 7:39(7:39/m) 115/128bpm 73cal 7.84/8.25mph 2) 1m - 7:33(7:33/m) 118/124bpm 71cal 7.95/8.33mph 3) 1m - 7:58(7:58/m) 120/131bpm 74cal 7.54/12.54mph 4) 1m - 7:18(7:18/m) 128/141bpm 78cal 8.23/12.52mph 5) 0m - 1(6:12/m) 130/130bpm 9.68/8.54mph Add a comment	7.5mi, 58:18 Running - Easy Split Summary === 1) 1m - 8:13(8:13/m) 116/124bpm 83cal 7.3/7.83mph 2) 1m - 7:49(7:49/m) 123/133bpm 83cal 7.68/8.29mph 3) 1m - 7:45(7:45/m) 129/140bpm 89cal 7.74/8.22mph 4) 1m - 7:42(7:42/m) 131/135bpm 87cal 7.79/8.06mph 5) 1m - 7:32(7:32/m) 132/138bpm 83cal 7.97/8.66mph 6) 1m - 7:36(7:36/m) 132/137bpm 80cal 7.89/8.41mph 7) 1m - 7:47(7:47/m) 131/141bpm 77cal 7.71/8.75mph 8) 0.5m - 3:54(7:46/m) 134/139bpm 41cal 7.72/8.2mph Add a comment 0.9mi, 16:18 Cross-Training - Walking Split Summary === 1) 0.91m - 16:18(17:50/m) 79/88bpm 89cal 56/63rpm 3.36/3.82mph Add a comment	4.8mi, 33:38 Running - General Split Summary === 1) 1m - 7:16(7:16/m) 134/147bpm 95cal 8.26/8.68mph 2) 0.12m - 40(5:19/m) 151/155bpm 10cal 11.27/12.96mph 3) 0.37m - 2:14(5:59/m) 149/155bpm 33cal 10.03/11.06mph 4) 1m - 6:24(6:24/m) 149/159bpm 95cal 9.37/10.62mph 5) 0.51m - 4:00(7:55/m) 141/153bpm 53cal 7.59/9.37mph 6) 0.5m - 3:51(7:43/m) 146/154bpm 55cal 7.78/8.6mph 7) 1m - 7:25(7:25/m) 144/150bpm 101cal 8.1/8.62mph 8) 0.25m - 1:48(7:12/m) 146/150bpm 25cal 8.34/8.52mph Add a comment 6.3mi, 46:23 Running - Steady-State Split Summary === 1) 1m - 8:35(8:35/m) 115/127bpm 83cal 7/7.66mph 2) 0.25m - 1:49(7:17/m) 123/132bpm 19cal 8.25/10.04mph 3) 1m - 6:43(6:43/m) 143/148bpm 95cal 8.94/10.87mph 4) 1m - 6:55(6:55/m) 143/146bpm 96cal 8.69/9.18mph 5) 0.5m - 3:24(6:49/m) 147/150bpm 48cal 8.81/8.93mph 6) 1m - 7:27(7:27/m) 138/149bpm 91cal 8.06/8.62mph 7) 0.25m - 1:56(7:44/m) 136/142bpm 21cal 7.76/7.95mph 8) 1m - 7:39(7:39/m) 132/142bpm 73cal 7.84/8.29mph 9) 0.25m - 1:55(7:40/m) 137/141bpm 21cal 7.83/8.04mph Add a comment 0.9mi, 16:07 Cross-Training - Walking Split Summary === 1) 0.94m - 16:07(17:06/m) 73/85bpm 89cal 56/72rpm 3.51/4.17mph Add a comment 0.9mi, 16:16 Cross-Training - Walking Split Summary === 1) 0.93m - 16:16(17:29/m) 80/89bpm 88cal 57/65rpm 3.43/3.84mph Add a comment	5.5mi, 42:23 Running - Easy Split Summary === 1) 1m - 7:44(7:44/m) 121/134bpm 83cal 7.76/8.52mph 2) 1m - 7:30(7:30/m) 118/126bpm 71cal 7.99/8.83mph 3) 1m - 7:41(7:41/m) 122/129bpm 75cal 7.81/8.41mph 4) 1m - 7:51(7:51/m) 124/130bpm 77cal 7.63/8.31mph 5) 1m - 7:46(7:46/m) 129/137bpm 83cal 7.73/8.31mph 6) 0.5m - 3:50(7:36/m) 131/138bpm 41cal 7.9/8.22mph Add a comment 1.3mi, 27:05 Cross-Training - Walking Split Summary === 1) 1m - 17:37(17:37/m) 70/89bpm 64cal 54/62rpm 3.41/4.03mph 2) 0.3m - 9:28(31:47/m) 71/88bpm 24cal 29/65rpm 1.89/3.7mph Add a comment	10mi, 1:11:14 Running - Intervals Split Summary === 1) 1m - 7:53(7:53/m) 117/126bpm 80cal 7.61/10.27mph 2) 1m - 7:33(7:33/m) 124/131bpm 82cal 7.95/8.64mph 3) 1m - 7:02(7:02/m) 135/156bpm 89cal 8.53/10.6mph 4) 1m - 6:57(6:57/m) 144/163bpm 94cal 8.64/10.67mph 5) 1m - 6:43(6:43/m) 150/163bpm 96cal 8.94/10.08mph 6) 1m - 7:08(7:08/m) 141/164bpm 86cal 8.41/13.82mph 7) 1m - 6:27(6:27/m) 159/167bpm 100cal 9.31/10.52mph 8) 1m - 6:57(6:57/m) 150/169bpm 93cal 8.63/11.44mph 9) 1m - 7:13(7:13/m) 147/152bpm 95cal 8.32/8.7mph 10) 1m - 7:21(7:21/m) 146/152bpm 94cal 8.16/9.04mph 11) 0m - 1(5:26/m) 148/148bpm 11.05/8.45mph Add a comment 1mi, 16:02 Cross-Training - Walking Split Summary === 1) 0.95m - 16:02(16:55/m) 90/102bpm 90cal 56/125rpm 3.55/4.17mph Add a comment 0.9mi, 16:33 Cross-Training - Walking Split Summary === 1) 0.93m - 16:33(17:48/m) 72/84bpm 68cal 56/63rpm 3.37/5.82mph Add a comment	4mi, 31:34 Running - Easy Split Summary === 1) 1m - 8:06(8:06/m) 115/123bpm 78cal 7.4/8.39mph 2) 1m - 7:46(7:46/m) 118/129bpm 75cal 7.73/8.7mph 3) 1m - 7:36(7:36/m) 126/133bpm 81cal 7.9/8.56mph 4) 1m - 8:06(8:06/m) 132/144bpm 95cal 7.41/8.12mph 5) 0m - 1(4:57/m) 135/135bpm 12.1/7.87mph Add a comment 1.4mi, 25:19 Cross-Training - Walking Split Summary === 1) 1m - 16:40(16:40/m) 69/80bpm 58cal 58/66rpm 3.6/4.28mph 2) 0.4m - 8:40(21:25/m) 74/90bpm 24cal 43/77rpm 2.8/5.03mph Add a comment 0.9mi, 16:29 Cross-Training - Walking Split Summary === 1) 0.93m - 16:29(17:40/m) 76/100bpm 88cal 56/64rpm 3.4/3.78mph Add a comment
Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22
7mi, 52:44 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 112/122bpm 74cal 7.44/8.1mph 2) 1m - 7:31(7:31/m) 122/128bpm 78cal 7.99/9.25mph 3) 1m - 7:20(7:20/m) 127/135bpm 81cal 8.18/8.81mph 4) 1m - 7:21(7:21/m) 130/139bpm 82cal 8.16/9.12mph 5) 1m - 7:30(7:30/m) 137/146bpm 93cal 8/14.53mph 6) 1m - 7:27(7:27/m) 137/145bpm 90cal 8.05/8.25mph 7) 1m - 7:29(7:29/m) 136/142bpm 86cal 8.01/8.83mph 8) 0m - 1(5:00/m) 137/137bpm 11.99/7.95mph Add a comment	7.7mi, 56:30 Running - General Split Summary === 1) 1m - 7:33(7:33/m) 131/153bpm 94cal 7.95/8.7mph 2) 1m - 7:39(7:39/m) 131/136bpm 93cal 7.84/9.06mph 3) 1m - 7:17(7:17/m) 130/137bpm 83cal 8.23/9.41mph 4) 1m - 7:20(7:20/m) 135/147bpm 89cal 8.17/8.87mph 5) 1m - 7:12(7:12/m) 137/144bpm 90cal 8.33/9mph 6) 1m - 7:18(7:18/m) 135/141bpm 83cal 8.22/9.83mph 7) 1m - 7:13(7:13/m) 136/140bpm 80cal 8.31/9.41mph 8) 0.69m - 4:57(7:09/m) 137/143bpm 55cal 8.39/9.29mph Add a comment 5.3mi, 36:23 Running - Tempo Split Summary === 1) 1m - 7:23(7:23/m) 126/136bpm 86cal 8.13/8.58mph 2) 1m - 6:37(6:37/m) 151/160bpm 99cal 9.07/9.75mph 3) 0.66m - 5:00(7:37/m) 132/153bpm 56cal 7.88/8.89mph 4) 1m - 6:25(6:25/m) 149/156bpm 93cal 9.36/9.6mph 5) 0.65m - 5:00(7:39/m) 129/156bpm 45cal 7.84/9.54mph 6) 1m - 5:59(5:59/m) 149/160bpm 84cal 10.04/10.54mph Add a comment 2mi, 15:24 Running - Warm Up Split Summary === 1) 1m - 7:52(7:52/m) 117/125bpm 79cal 7.62/8.04mph 2) 1m - 7:31(7:31/m) 122/133bpm 77cal 7.99/8.5mph 3) 0m - 1(4:08/m) 128/128bpm 14.52/8.22mph Add a comment	6mi, 47:21 Running - Easy Split Summary === 1) 1m - 8:07(8:07/m) 118/124bpm 84cal 7.38/7.87mph 2) 1m - 7:53(7:53/m) 123/133bpm 84cal 7.61/8.08mph 3) 1m - 7:47(7:47/m) 126/136bpm 83cal 7.71/8.08mph 4) 1m - 7:45(7:45/m) 127/134bpm 80cal 7.74/7.87mph 5) 1m - 7:51(7:51/m) 127/135bpm 77cal 7.64/8.39mph 6) 1m - 7:57(7:57/m) 129/140bpm 80cal 7.55/8.52mph 7) 0m - 1(5:10/m) 140/140bpm 11.61/7.87mph Add a comment 1.5mi, 29:20 Cross-Training - Walking Split Summary === 1) 1m - 17:48(17:48/m) 69/83bpm 93cal 56/62rpm 3.37/3.88mph 2) 0.46m - 11:33(24:59/m) 70/79bpm 34cal 33/67rpm 2.4/5.24mph Add a comment 0.9mi, 16:44 Cross-Training - Walking Split Summary === 1) 0.94m - 16:44(17:43/m) 80/100bpm 87cal 56/61rpm 3.39/4.05mph Add a comment	4mi, 28:29 Running - Progressive Split Summary === 1) 1m - 7:49(7:49/m) 129/140bpm 95cal 7.67/8.35mph 2) 1m - 7:13(7:13/m) 135/142bpm 94cal 8.31/9.62mph 3) 1m - 6:55(6:55/m) 143/148bpm 98cal 8.68/9.41mph 4) 1m - 6:30(6:30/m) 152/156bpm 98cal 9.22/10.81mph 5) 0m - 1(5:33/m) 157/157bpm 10.81/9.18mph Add a comment 1mi, 16:24 Cross-Training - Walking Split Summary === 1) 0.95m - 16:24(17:19/m) 67/86bpm 46cal 56/64rpm 3.47/4.15mph Add a comment 0.9mi, 16:50 Cross-Training - Walking Split Summary === 1) 0.93m - 16:50(18:08/m) 78/86bpm 87cal 56/64rpm 3.31/3.9mph Add a comment	7mi, 53:23 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 117/130bpm 82cal 7.56/8.66mph 2) 1m - 7:39(7:39/m) 122/127bpm 80cal 7.84/8.54mph 3) 1m - 7:38(7:38/m) 125/129bpm 81cal 7.86/8.31mph 4) 1m - 7:34(7:34/m) 129/140bpm 84cal 7.93/8.29mph 5) 1m - 7:29(7:29/m) 132/141bpm 84cal 8.02/8.89mph 6) 1m - 7:38(7:38/m) 134/146bpm 87cal 7.86/8.33mph 7) 1m - 7:27(7:27/m) 141/152bpm 96cal 8.05/10.21mph 8) 0m - 1(7:44/m) 136/136bpm 7.76/7.78mph Add a comment 0.9mi, 17:06 Cross-Training - Walking Split Summary === 1) 0.93m - 17:06(18:23/m) 78/91bpm 89cal 56/62rpm 3.26/3.84mph Add a comment	13mi, 1:37:02 Running - General Split Summary === 1) 1m - 7:43(7:43/m) 121/129bpm 84cal 7.78/7.95mph 2) 1m - 7:29(7:29/m) 129/133bpm 89cal 8.02/9.89mph 3) 1m - 7:17(7:17/m) 132/142bpm 86cal 8.23/9.41mph 4) 1m - 7:19(7:19/m) 136/140bpm 90cal 8.2/9.04mph 5) 1m - 7:15(7:15/m) 140/149bpm 94cal 8.27/8.64mph 6) 1m - 7:26(7:26/m) 141/146bpm 96cal 8.07/8.54mph 7) 1m - 7:23(7:23/m) 143/147bpm 95cal 8.13/8.25mph 8) 1m - 7:23(7:23/m) 144/148bpm 96cal 8.12/8.58mph 9) 1m - 7:28(7:28/m) 141/145bpm 87cal 8.03/8.29mph 10) 1m - 7:22(7:22/m) 139/144bpm 79cal 8.14/8.58mph 11) 1m - 7:21(7:21/m) 140/146bpm 77cal 8.17/8.68mph 12) 1m - 7:31(7:31/m) 142/149bpm 84cal 7.98/8.72mph 13) 1m - 8:02(8:02/m) 142/149bpm 86cal 7.47/8.85mph 14) 0m - 2(5:57/m) 144/144bpm 10.1/8.39mph Add a comment 1mi, 15:57 Cross-Training - Walking Split Summary === 1) 0.95m - 15:57(16:50/m) 66/85bpm 49cal 58/62rpm 3.57/3.88mph Add a comment	0.9mi, 16:13 Cross-Training - Walking Split Summary === 1) 0.94m - 16:13(17:11/m) 81/97bpm 89cal 57/62rpm 3.49/3.97mph Add a comment

2020	Distance	Date	Result	WAVA
Virtual London Marathon	26.2mi	4 Oct	3:08:27	69.20%
Oundle 20	20mi	15 Mar	2:16:55	70.21%
Frostbite Friendly League BRJ	5mi	1 Mar	36:27	62.47%
Stamford 30K	30km	23 Feb	2:09:26	69.22%
English National XC Championships (Men)	13km	22 Feb	1:00:35	61.32%
Frostbite Friendly League - Bourne TH	5mi	2 Feb	33:05	68.83%
Southern XC Championships (Senior Men)	13.7km	25 Jan	1:03:18	62.38%
Folksworth 15	15mi	19 Jan	1:36:08	73.15%
2019	Distance	Date	Result	WAVA
Peterborough New Year's Eve 10k	10km	31 Dec	39:25	71.98%
Frostbite Friendly XC league race 2 at Nene Park	5mi	3 Nov	32:16	70.57%
Fenland 10	10mi	27 Oct	1:02:08	74.76%
Peterborough parkrun	5km	12 Oct	18:52	74.24%
Frostbite Friendly League St Neots	5mi	6 Oct	32:00	71.16%
EMAC FINAL 800M	800mi	22 Sep	2:28	73.85%
EMAC T&F LEAGUE FINAL 3000m	3km	22 Sep	10:41	74.29%
Peterborough parkrun	5km	14 Sep	18:29	75.78%
Wissey Half Marathon	13.1mi	1 Sep	1:24:13	72.93%
Thorney 5 mile	5mi	18 Aug	30:06	75.65%
Barney Memorial 5K	5km	14 Aug	18:34	75.43%
EMAC Mile- kings lynn	1mi	31 Jul	5:41	70.65%
Peterborough 5k Grand Prix - Stamford	5km	17 Jul	18:52	74.24%
Summer Solstice 10km Road Race	10km	21 Jun	37:12	76.27%
Green Wheel Relay Leg 5	8.6mi	16 Jun	55:48	71.49%
Werrington joggers 5m club champs	5mi	11 Jun	30:00	75.91%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	5 Jun	17:56	78.10%
Werrington Joggers Track Mile Championship	1mi	22 May	5:21	75.05%
The Rotary Club of the Deepings 10k	10km	19 May	36:57	76.78%
Eye 10k Road Race	10km	12 May	37:12	76.27%
London Marathon	26.2mi	28 Apr	2:44:24	78.67%
Boston Half Marathon UK	13.1mi	14 Apr	1:21:29	75.37%
Oundle 20	20mi	17 Mar	2:11:45	72.37%
Frostbite Friendly League BRJ	5mi	10 Mar	32:24	69.75%
Essex 20	20mi	3 Mar	2:10:32	73.04%
Frostbite Friendly League BRJ	5mi	1 Mar		0.00%
English National XC Championships (Men)	12km	23 Feb	47:04	72.29%
Stamford 30k	30km	17 Feb	2:00:14	73.91%
Frostbite Friendly League - Bourne TH	5mi	3 Feb	31:45	71.18%
Southern XC Championships (Senior Men)	15km	26 Jan	59:30	72.08%
Folksworth 15	15mi	20 Jan	1:34:46	73.60%
Frostbite Friendly League - March AC	5mi	13 Jan	30:59	72.94%
Cambs XC Championships	10km	6 Jan	42:21	66.47%
2018	Distance	Date	Result	WAVA
Frostbite Friendly League Hunts AC	5mi	9 Dec	31:24	71.97%
Wolverton 5	5mi	25 Nov	29:49	75.79%
Peterborough parkrun	5km	17 Nov	18:24	75.57%
Frostbite Friendly League Bushfield	5mi	4 Nov	30:40	73.69%
Fenland 10	10mi	28 Oct	1:01:13	75.27%
Peterborough parkrun	5km	20 Oct	18:31	75.10%
MBNA Chester Marathon	26.2mi	7 Oct	2:46:09	77.21%
EMAC T&F LEAGUE FINAL 3000m	3km	23 Sep	10:20	76.23%
Rutland Half Marathon	13.1mi	16 Sep	1:27:52	69.33%
Kimbolton Castle Half Marathon	13.1mi	19 Aug	1:21:45	74.52%
Barney Memorial 5K	5km	15 Aug	17:58	77.39%
Heckington 10	10mi	28 Jul	1:01:39	74.74%
Peterborough 5K Grand Prix - Stamford	5km	18 Jul	18:07	76.75%
St Ives 10K and Fun run	10km	15 Jul	38:08	73.82%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	4 Jul	17:56	77.54%
EMAC T&F LEAGUE 1500m	1500mi	2 Jul	4:57	75.03%
Werrington Joggers Track Mile Championship	1mi	13 Jun	5:20	74.72%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	6 Jun	17:53	77.76%
The Rotary club of the Deepings 10k	10km	20 May	38:09	73.79%
Eye 10K Road Race	10km	13 May	38:48	72.55%
Cambridgeshire T&F 5000m	5km	12 May	18:08	76.68%
Sleaford Half Marathon	13.1mi	6 May	1:23:30	72.96%
EMAC T&F LEAGUE 3000m	3km	2 May	10:43	73.50%
London Marathon	26.2mi	22 Apr	2:57:17	72.36%
Grantham Cup	10km	15 Apr	42:08	66.81%
oundle 20	20mi	25 Mar	2:14:11	70.51%
Ashby 20	20mi	18 Mar		0.00%
Frostbite Friendly League BRJ	5mi	11 Mar	32:51	68.26%
English National XC Championships (Men)	12km	24 Feb	55:27	60.87%
Frostbite Friendly League Hunts AC	5mi	18 Feb	34:23	65.22%
Folksworth 15	15mi	21 Jan	1:39:13	69.77%
Frostbite Friendly League - March AC	5mi	14 Jan	30:59	72.38%
Cambs XC Championships	10km	7 Jan	44:21	62.97%
2017	Distance	Date	Result	WAVA
Frostbite Friendly League Hunts AC	5mi	10 Dec		0.00%
Frostbite Friendly League Bushfield	5mi	5 Nov	30:27	73.64%
Fenland 10	10mi	29 Oct	1:01:37	74.19%
Perkins Great Eastern Run	13.1mi	8 Oct	1:27:50	68.82%
Frostbite Friendly League St Neots	5mi	1 Oct	30:20	73.93%
Thorney 5	5mi	20 Aug	29:41	75.55%
Rutland Water parkrun	5km	19 Aug	18:22	75.17%
Bognor Regis parkrun	5km	12 Aug	18:55	72.98%
Peterborough 5K Grand Prix - Werrington	5km	2 Aug	17:53	77.20%
Peterborough 5K Grand Prix - Stamford	5km	19 Jul	18:04	76.42%
Werrington Joggers Track Mile Championship	1mi	14 Jul	5:16	75.10%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	5 Jul	17:36	78.44%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	5 Jul	17:36	78.44%
Peterborough 5k Grand Prix - Eye	5km	21 Jun	17:53	77.20%
Green Wheel Relay leg1 Embankment-Eye	8.3mi	18 Jun	51:50	72.49%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	7 Jun	17:40	78.15%
Deeping 10k	10km	21 May	37:12	75.08%
Eye 10k Road Race	10km	14 May	37:17	74.91%
Peterborough parkrun	5km	6 May	17:49	77.49%
London Marathon	26.2mi	23 Apr	2:45:32	76.91%
Larking Gowen City of Norwich Half Marathon	13.1mi	9 Apr	1:22:48	72.51%
Ashby 20	20mi	19 Mar	2:09:35	72.51%
Frostbite Friendly League BRJ	5mi	12 Mar	31:10	71.41%
English National Cross Country Championships (Men)	12km	25 Feb	51:18	65.30%
Stamford 30k	30km	12 Feb	2:00:34	72.64%
Frostbite Friendly League - Bourne TH	5mi	5 Feb	31:27	70.77%
Southern XC Championships (Senior Men)	15km	28 Jan	1:03:48	66.20%
Folksworth 15	15mi	22 Jan	1:38:38	69.69%
2016	Distance	Date	Result	WAVA
Frostbite Friendly League Hunts AC	5mi	11 Dec	31:13	71.30%
Peterborough parkrun	5km	26 Nov	17:48	77.01%
Frostbite Friendly League Bushfield	5mi	6 Nov	30:28	73.05%
Fenland 10	10mi	30 Oct	1:00:04	75.56%
Perkins Great Eastern Run	13.1mi	9 Oct	1:19:12	75.80%
Frostbite Friendly League St Neots	5mi	2 Oct	30:15	73.57%
The Barney Memorial 5k	5km	17 Aug	17:55	76.51%
Thorney 5	5mi	14 Aug	29:19	75.92%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	20 Jul	18:40	73.44%
St Ives 10k	10km	17 Jul	38:12	72.55%
Thurlby 10k	10km	3 Jul	37:29	73.94%
Abbey 10k	10km	26 Jun	38:53	71.28%
Peterborough 5k Grand Prix - Eye	5km	22 Jun	17:39	77.67%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	8 Jun	17:38	77.74%
Deeping 10k	10km	22 May	37:17	74.33%
Eye 10k	10km	8 May	38:13	72.52%
Grand East Anglia Run	10km	1 May	36:40	75.58%
Birkenhead parkrun	5km	16 Apr	17:53	76.66%
Sandy 10	10mi	10 Apr	1:01:04	73.84%
Thorney 10k	10km	3 Apr	37:23	73.62%
Frostbite Friendly League BRJ	5mi	13 Mar	34:54	63.30%
Sleaford Half Marathon	13.1mi	21 Feb	1:25:08	70.09%
Southern XC Championships (Senior Men)	15km	30 Jan	1:04:54	64.66%
Frostbite Friendly League - March AC	5mi	10 Jan	32:31	67.94%
Cambs XC Championships	10km	3 Jan	43:15	63.63%
2015	Distance	Date	Result	WAVA
Nene Valley 10	10mi	6 Dec	1:04:27	69.96%
Frostbite Friendly League Bushfield	5mi	1 Nov	28:53	76.48%
National XC Relays	5km	31 Oct	19:06	71.27%
southern xc relays	5km	17 Oct	16:32	82.33%
Great Eastern Run	13.1mi	11 Oct	1:20:04	74.53%
Frostbite Friendly League St Neots	5mi	4 Oct	29:50	74.05%
John Fraser 10	10mi	6 Sep	1:02:24	72.26%
Thorney 5 Mile	5mi	23 Aug	30:42	71.96%
Peterborough 5K Grand Prix - Werrington	5km	5 Aug	17:22	78.38%
Peterborough 5K Grand Prix - Stamford	5km	22 Jul	17:52	76.19%
Peterborough parkrun #105	5km	4 Jul	17:40	77.05%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	10 Jun	17:31	77.71%
Werrington Joggers Track Mile Championship	1mi	27 May	5:17	73.75%
Peterborough parkrun #99	5km	23 May	17:52	76.19%
Eye 10k	10km	10 May	37:44	72.93%
London Marathon	26.2mi	26 Apr	2:50:19	73.78%
Oakley 20	20mi	29 Mar	2:12:18	70.21%
Newton's Fraction Half Marathon	13.1mi	15 Mar	1:22:38	71.82%
Stamford 30k	30km	15 Feb	1:59:08	72.67%
Frostbite Friendly League - Bourne TH	5mi	1 Feb	32:25	67.68%
Folksworth 15	15mi	18 Jan	1:35:33	71.12%
2014	Distance	Date	Result	WAVA
Nene Valley 10	10mi	7 Dec	1:02:26	71.82%
Remembrance 11	11km	9 Nov	40:57	73.46%
Frostbite Friendly League Bushfield	5mi	2 Nov	29:03	75.53%
Fenland 10	10mi	26 Oct	1:00:58	73.55%
Great Eastern Run	13.1mi	12 Oct	1:20:13	73.99%
West Pinchbeck 10km	10km	28 Sep	37:16	73.39%
Grunty Fen Half Marathon	13.1mi	14 Sep	1:22:45	71.72%
Thorney 5 Mile	5mi	17 Aug	29:54	73.38%
NVH 5km	5km	13 Aug	17:37	76.73%
Peterborough parkrun #56	5km	9 Aug	17:52	75.66%
Peterborough 5K Grand Prix - Werrington	5km	30 Jul	17:24	77.69%
St Ives 10k	10km	20 Jul	37:03	73.81%
Bushfield Joggers Peterborough 10K	10km	13 Jul	36:41	74.55%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	2 Jul	17:30	77.24%
Peterborough 5k Grand Prix - Eye	5km	18 Jun		0.00%
Werrington Joggers Track Mile Championship	1mi	11 Jun		0.00%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	4 Jun	17:43	76.30%
Peterborough parkrun #45	5km	24 May		0.00%
Deeping 10k	10km	18 May	38:16	71.47%
Eye 10k	10km	11 May	37:00	73.91%
Friskney Half Marathon	13.1mi	30 Mar	1:23:42	70.59%
Frostbite Friendly League BRJ	5mi	2 Mar	31:53	68.41%
Frostbite Friendly League - Bourne TH	5mi	2 Feb	31:18	69.68%
Peterborough parkrun #28	5km	25 Jan	17:51	75.20%
Frostbite Friendly League - March AC	5mi	12 Jan	29:42	73.43%
2013	Distance	Date	Result	WAVA
Frostbite Friendly League Hunts AC	5mi	8 Dec	30:51	70.70%
Nene Valley 10	10mi	1 Dec	59:58	74.41%
Frostbite Friendly League Bushfield	5mi	3 Nov	29:13	74.65%
Frostbite Friendly League St Neots	5mi	6 Oct	30:28	71.59%
Abbey 10k	10km	30 Jun	38:16	71.08%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	19 Jun	17:52	75.13%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	5 Jun	17:25	77.07%
Deeping 10k	10km	19 May	37:12	73.12%
Eye 10k	10km	12 May	36:45	74.02%
Titchmarsh 10k	10km	5 May	37:23	72.76%
wj handicap 1.5m	1.5mi	23 Apr	8:02	76.03%
Nicetri 18 Offord, (Cambridgeshire)	18mi	17 Mar	1:54:26	72.44%
Frostbite Friendly League BRJ	5mi	3 Mar	31:00	69.98%
Folksworth 15	15mi	10 Feb	1:34:56	70.99%
Frostbite Friendly League - Bourne TH	5mi	3 Feb	31:38	68.58%
Frostbite Friendly League - March AC	5mi	13 Jan	29:10	74.38%
Cambs XC Championships	10km	6 Jan	42:02	64.40%
2012	Distance	Date	Result	WAVA
Frostbite Friendly League Hunts AC	5mi	16 Dec	30:01	72.28%
Lincs Lge XC Match 4 - Caythorpe	9.52km	9 Dec	39:45	64.80%
Lincs Lge XC Match 3 - Louth.	8.4km	18 Nov	30:58	73.11%
Frostbite Friendly League Bushfield	5mi	4 Nov	29:56	72.48%
Lincs XC League 1, Cranwell	6.3mi	28 Oct	40:30	67.77%
Great Eastern Run	13.1mi	14 Oct	1:21:53	71.88%
Frostbite Friendly League St Neots	5mi	7 Oct	30:45	70.55%
Abbey 10k	10km	23 Sep	39:04	69.30%
Great North Run	13.1mi	16 Sep	1:22:53	71.01%
John Fraser 10	10mi	2 Sep	1:04:47	68.59%
werrington 1.5 mile handicap	1.5mi	12 Jun	8:05	75.03%
Peterborough 5K Grand Prix - Ferry Meadows 1	5km	6 Jun	17:32	76.07%
Deeping 10k	10km	20 May	36:40	73.83%
Eye 10K	10km	13 May	37:19	72.54%
Tulip 10k Charity Road Race	10km	29 Apr	37:32	72.13%
Thorney 10k	10km	25 Mar	36:11	74.52%
Frostbite Friendly League BRJ	5mi	4 Mar	29:04	74.30%
St. Valentine's 30km CANCELLED	30km	12 Feb		0.00%
Frostbite Friendly League - Bourne TH	5mi	5 Feb		0.00%
Folksworth 15	15mi	22 Jan	1:34:25	71.16%
Cambs XC Championships	10km	8 Jan	40:47	66.12%
2011	Distance	Date	Result	WAVA
Frostbite Friendly League Hunts AC	5mi	11 Dec	30:31	70.77%
Nene Valley 10	10mi	4 Dec	59:42	74.18%
Frostbite Friendly League - Bushfield Joggers	5mi	6 Nov	29:12	73.96%
Fenland 10	10mi	30 Oct	1:01:06	72.48%
Great Eastern Run	13.1mi	9 Oct	1:20:53	72.54%
Frostbite Friendly League St Neots	5mi	2 Oct	30:44	70.27%
Great North Run	13.1mi	18 Sep	1:21:20	72.14%
NVH 5km	5km	17 Aug	17:38	75.21%
Thorney 5	5mi	14 Aug	29:55	72.19%
Werrington Joggers handicap round 4	1.5mi	9 Aug	8:08	74.12%
Wellingborough 5	5mi	31 Jul	29:23	73.50%
The Bushy 10k	10km	10 Jul	37:26	72.03%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	6 Jul	17:30	75.78%
Peterborough 5k Grand Prix - Eye	5km	22 Jun	17:44	74.78%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	8 Jun	17:50	74.37%
Eye 10k	10km	8 May	38:27	70.13%
wj handicap race1	1.5mi	3 May	8:17	72.78%
Frostbite Friendly League Bourne	5mi	6 Feb	31:19	68.69%
Frostbite Friendly League Ramsey	5.2mi	16 Jan	32:25	69.01%
Cambs XC Championships	10km	9 Jan	42:51	62.72%
2010	Distance	Date	Result	WAVA
Nene Valley 10	10mi	5 Dec	1:01:29	71.83%
Frostbite Friendly League Bushfield	5mi	7 Nov	30:01	71.66%
werrington handicap 1.5m	1.5mi	3 Aug	8:37	69.60%
guesstimate 5	5mi	27 Jul	31:57	67.33%
1994	Distance	Date	Result	WAVA
St Ives 10k	10km	17 Jul		0.00%

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