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jlucas M40

About

Race Times

All Races

Mileage

Training

Blog

Werrington Joggers

Races
189
Miles
22878
Miles
330
WAVA
78.32%
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
2:45:32

About Me

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

Current Status

Delighted to get an EM Gold medal @ Wolverton 5 but shocking that I managed to get it finishing 47th and only inches from being 1st vet 40 overall.

Planned Races

20 Jan 19	Folksworth 15
26 Jan 19	Southern XC Championships (Senior Men)
03 Feb 19	Frostbite Friendly League - Bourne TH
17 Feb 19	Stamford 30k
23 Feb 19	English National XC Championships (Men)
10 Mar 19	Frostbite Friendly League BRJ
17 Mar 19	Oundle 20
28 Apr 19	London Marathon

Groups

This user is a member of Conquercise Game, Frostbite Runners, GPS Users, Project Joker, UTMOST, VLM Runners, VMLM Fetchpoint 2017-Runners, WJ Fetchies

2019 Targets

RUN
3160

Set your targets for 2019

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1500m	EMAC T&F LEAGUE 1500m1500m	4:57	5:19	75.03	1									4:57
1mi	Werrington Joggers Track Mile Championship1mi	5:16	5:16	75.10	3						5:17		5:16	5:20
1.5mi	wj handicap 1.5m1.5mi	8:02	5:21	76.03	5	8:37	8:08	8:05	8:02
3km	EMAC T&F LEAGUE FINAL 3000m3km	10:20	5:33	76.23	2									10:20
5km	Peterborough 5K Grand Prix - Werrington5km	17:22	5:35	78.02	40		17:30	17:32	17:25	17:24	17:22	17:38	17:36	17:53
5mi	Frostbite Friendly League Bushfield5mi	28:53	5:47	77.54	41	30:01	29:12	29:04	29:10	29:03	28:53	29:19	29:41	29:49	30:59
5.2mi	Frostbite Friendly League Ramsey5.2mi	32:25	6:14	69.52	1		32:25
10km	Thorney 10k10km	36:11	5:49	75.81	32		37:26	36:11	36:45	36:41	37:44	36:40	37:12	38:08
6.3mi	Lincs XC League 1, Cranwell6.3mi	40:30	6:26	69.09	1			40:30
11km	Remembrance 1111km	40:57	5:59	75.19	1					40:57
8.3mi	Green Wheel Relay leg1 Embankment-Eye8.3mi	51:50	6:15	74.18	1								51:50
10mi	Nene Valley 1010mi	59:42	5:58	75.27	14	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
13.1mi	Perkins Great Eastern Run13.1mi	1:19:12	6:03	77.89	16		1:20:53	1:21:53		1:20:13	1:20:04	1:19:12	1:22:48	1:21:45
15mi	Folksworth 1515mi	1:34:25	6:18	72.36	5			1:34:25	1:34:56		1:35:33		1:38:38	1:39:13
18mi	Nicetri 18 Offord, (Cambridgeshire)18mi	1:54:26	6:21	73.25	1				1:54:26
30km	Stamford 30k30km	1:59:08	6:23	73.69	2						1:59:08		2:00:34
20mi	Ashby 2020mi	2:09:35	6:29	73.84	3						2:12:18		2:09:35	2:14:11
26.2mi	London Marathon26.2mi	2:45:32	6:19	77.97	4						2:50:19		2:45:32	2:46:09

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	160	0	0	0	0	0	0	0	0	0	0	0	160
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

Fri 21st Dec Dec 21	Sat 22nd Dec Dec 22	Sun 23rd Dec Dec 23	Mon 24th Dec Dec 24	Tue 25th Dec Dec 25	Wed 26th Dec Dec 26	Thu 27th Dec Dec 27
7mi, 54:22 Running - Easy Split Summary === 1) 1m - 8:12(8:12/m) 113cal 7.32/8.08mph 2) 1m - 7:49(7:49/m) 117cal 7.67/8.2mph 3) 1m - 7:22(7:22/m) 114cal 8.14/8.7mph 4) 1m - 7:49(7:49/m) 114cal 7.68/8.31mph 5) 1m - 7:25(7:25/m) 116cal 8.09/8.64mph 6) 1m - 7:48(7:48/m) 118cal 7.7/8.12mph 7) 1m - 7:57(7:58/m) 113cal 7.54/8.45mph Add a comment	5mi, 39:45 Running - Easy Split Summary === 1) 1m - 8:01(8:01/m) 112cal 7.48/7.85mph 2) 1m - 7:57(7:57/m) 117cal 7.55/8.01mph 3) 1m - 7:58(7:58/m) 117cal 7.53/7.76mph 4) 1m - 7:45(7:45/m) 117cal 7.74/8.35mph 5) 1m - 8:03(8:04/m) 116cal 7.44/8.43mph Add a comment 6mi, 41:08 Running - General Split Summary === 1) 1m - 7:25(7:25/m) 112cal 8.08/9.04mph 2) 1m - 6:49(6:49/m) 115cal 8.81/9.52mph 3) 1m - 6:42(6:42/m) 115cal 8.95/9.6mph 4) 1m - 6:44(6:44/m) 116cal 8.91/9.56mph 5) 1m - 6:54(6:54/m) 112cal 8.69/9.62mph 6) 1m - 6:33(6:33/m) 115cal 9.17/10.77mph Add a comment	16mi, 1:56:08 Running - Long Run Split Summary === 1) 1m - 7:40(7:40/m) 114cal 7.83/8.33mph 2) 1m - 7:25(7:25/m) 116cal 8.09/8.91mph 3) 1m - 7:07(7:07/m) 114cal 8.43/8.66mph 4) 1m - 7:10(7:10/m) 115cal 8.38/8.97mph 5) 1m - 7:05(7:05/m) 116cal 8.47/11.48mph 6) 1m - 7:19(7:19/m) 116cal 8.21/8.7mph 7) 1m - 7:19(7:19/m) 116cal 8.21/8.66mph 8) 1m - 7:13(7:13/m) 113cal 8.31/8.77mph 9) 1m - 6:50(6:50/m) 115cal 8.79/9.14mph 10) 1m - 7:03(7:03/m) 115cal 8.52/8.85mph 11) 1m - 7:11(7:11/m) 115cal 8.36/8.72mph 12) 1m - 7:17(7:17/m) 116cal 8.25/9.37mph 13) 1m - 7:04(7:04/m) 115cal 8.49/9.12mph 14) 1m - 7:23(7:23/m) 115cal 8.12/8.91mph 15) 1m - 7:32(7:32/m) 116cal 7.97/8.75mph 16) 1m - 7:31(7:32/m) 117cal 7.96/8.45mph Add a comment	6mi, 43:40 Running - General Split Summary === 1) 1m - 7:33(7:33/m) 115cal 7.94/8.58mph 2) 1m - 7:17(7:17/m) 115cal 8.24/8.87mph 3) 1m - 7:28(7:28/m) 117cal 8.03/8.83mph 4) 1m - 6:55(6:55/m) 110cal 8.67/9.23mph 5) 1m - 7:04(7:04/m) 114cal 8.49/9.43mph 6) 1m - 7:22(7:22/m) 115cal 8.14/9mph Add a comment	4mi, 28:06 Running - Tempo Split Summary === 1) 1m - 7:49(7:49/m) 115cal 7.68/8.68mph 2) 1m - 6:27(6:27/m) 114cal 9.3/9.89mph 3) 1m - 7:43(7:43/m) 117cal 7.77/9.48mph 4) 1m - 6:06(6:06/m) 112cal 9.84/11.77mph Add a comment	8mi, 59:34 Running - Easy Split Summary === 1) 1m - 7:27(7:27/m) 116cal 8.05/9.2mph 2) 1m - 7:17(7:17/m) 117cal 8.24/8.93mph 3) 1m - 7:30(7:30/m) 117cal 8/8.33mph 4) 1m - 7:20(7:20/m) 115cal 8.18/8.45mph 5) 1m - 7:15(7:15/m) 115cal 8.27/9.14mph 6) 1m - 7:26(7:26/m) 118cal 8.07/8.89mph 7) 1m - 7:40(7:40/m) 116cal 7.82/8.58mph 8) 1m - 7:38(7:38/m) 116cal 7.87/8.83mph Add a comment	4mi, 31:18 Running - Easy Split Summary === 1) 1m - 8:05(8:05/m) 114cal 7.43/7.83mph 2) 1m - 7:54(7:54/m) 116cal 7.59/8.01mph 3) 1m - 7:13(7:13/m) 117cal 8.32/12.73mph 4) 1m - 8:06(8:07/m) 113cal 7.4/8.31mph Add a comment
Fri 28th Dec Dec 28	Sat 29th Dec Dec 29	Sun 30th Dec Dec 30	Mon 31st Dec Dec 31	Tue 1st Jan Jan 1	Wed 2nd Jan Jan 2	Thu 3rd Jan Jan 3
17mi, 2:03:31 Running - Long Run Split Summary === 1) 1m - 7:50(7:50/m) 116cal 7.67/8.18mph 2) 1m - 7:35(7:35/m) 117cal 7.91/8.12mph 3) 1m - 7:32(7:32/m) 116cal 7.96/8.12mph 4) 1m - 7:19(7:19/m) 117cal 8.2/8.47mph 5) 1m - 7:14(7:14/m) 116cal 8.29/9.66mph 6) 1m - 7:22(7:22/m) 116cal 8.15/8.39mph 7) 1m - 7:22(7:22/m) 116cal 8.15/8.43mph 8) 1m - 7:21(7:21/m) 116cal 8.16/8.43mph 9) 1m - 7:16(7:16/m) 115cal 8.26/8.64mph 10) 1m - 7:12(7:12/m) 115cal 8.33/8.6mph 11) 1m - 7:14(7:14/m) 115cal 8.3/8.85mph 12) 1m - 7:13(7:13/m) 115cal 8.31/8.39mph 13) 1m - 7:17(7:17/m) 116cal 8.23/8.62mph 14) 1m - 6:49(6:49/m) 113cal 8.8/9.35mph 15) 1m - 6:42(6:42/m) 118cal 8.96/9.71mph 16) 1m - 6:56(6:56/m) 115cal 8.65/10.56mph 17) 1m - 7:16(7:16/m) 109cal 8.27/8.97mph Add a comment	6mi, 47:22 Running - Easy Split Summary === 1) 1m - 8:08(8:08/m) 113cal 7.38/7.78mph 2) 1m - 8:07(8:07/m) 115cal 7.39/7.76mph 3) 1m - 7:51(7:51/m) 117cal 7.65/8.14mph 4) 1m - 7:44(7:44/m) 118cal 7.75/8.18mph 5) 1m - 7:46(7:46/m) 116cal 7.72/8.25mph 6) 1m - 7:45(7:45/m) 118cal 7.75/8.37mph Add a comment	2.5mi, 20:52 Running - Recovery Run Split Summary === 1) 1m - 8:23(8:23/m) 114cal 7.15/7.87mph 2) 1m - 8:23(8:23/m) 116cal 7.15/7.53mph 3) 0.5m - 4:06(8:12/m) 57cal 7.32/7.43mph Add a comment 14.5mi, 1:42:48 Running - Medium Long Run Split Summary === 1) 1m - 7:12(7:12/m) 116cal 8.34/9.43mph 2) 1m - 7:33(7:33/m) 117cal 7.95/8.18mph 3) 1m - 7:23(7:23/m) 115cal 8.13/10.08mph 4) 1m - 7:34(7:34/m) 116cal 7.93/8.18mph 5) 1m - 7:31(7:31/m) 117cal 7.98/8.43mph 6) 1m - 7:26(7:26/m) 115cal 8.08/8.35mph 7) 1m - 7:18(7:18/m) 116cal 8.23/8.72mph 8) 1m - 7:14(7:14/m) 114cal 8.3/9.83mph 9) 1m - 6:39(6:39/m) 116cal 9.03/9.79mph 10) 1m - 6:58(6:58/m) 115cal 8.62/8.97mph 11) 1m - 6:43(6:43/m) 114cal 8.94/10.65mph 12) 1m - 6:55(6:55/m) 114cal 8.68/9.23mph 13) 1m - 6:41(6:41/m) 116cal 8.98/9.27mph 14) 1m - 6:35(6:35/m) 115cal 9.12/9.66mph 15) 0.5m - 3:10(6:20/m) 56cal 9.48/9.89mph Add a comment	8mi, 59:53 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 113cal 7.23/8.18mph 2) 1m - 7:45(7:45/m) 115cal 7.74/8.27mph 3) 1m - 7:29(7:29/m) 114cal 8.01/8.41mph 4) 1m - 7:37(7:37/m) 116cal 7.88/8.83mph 5) 1m - 7:34(7:34/m) 117cal 7.93/8.64mph 6) 1m - 6:28(6:28/m) 111cal 9.28/13.17mph 7) 1m - 7:12(7:12/m) 115cal 8.33/13.07mph 8) 1m - 7:29(7:29/m) 115cal 8.02/8.72mph Add a comment	6mi, 47:59 Running - Recovery Run Split Summary === 1) 1m - 8:10(8:10/m) 115cal 7.35/7.85mph 2) 1m - 8:00(8:00/m) 116cal 7.51/7.81mph 3) 1m - 7:57(7:57/m) 114cal 7.55/8.16mph 4) 1m - 8:02(8:02/m) 117cal 7.48/8.58mph 5) 1m - 7:50(7:50/m) 116cal 7.65/8.2mph 6) 1m - 8:01(8:00/m) 112cal 7.5/8.43mph Add a comment	13.3mi, 1:29:09 Running - Medium Long Run Split Summary === 1) 1m - 7:05(7:05/m) 113cal 8.47/9.06mph 2) 1m - 6:45(6:45/m) 114cal 8.88/9.54mph 3) 1m - 6:37(6:37/m) 117cal 9.06/10.33mph 4) 1m - 6:33(6:33/m) 114cal 9.16/9.71mph 5) 1m - 6:42(6:42/m) 115cal 8.96/9.46mph 6) 1m - 6:44(6:44/m) 116cal 8.91/9.68mph 7) 1m - 6:44(6:44/m) 115cal 8.92/10.79mph 8) 1m - 6:44(6:44/m) 114cal 8.9/10.79mph 9) 1m - 6:39(6:39/m) 115cal 9.03/9.41mph 10) 1m - 6:34(6:34/m) 115cal 9.14/9.41mph 11) 1m - 6:40(6:40/m) 115cal 9/9.52mph 12) 1m - 6:41(6:41/m) 115cal 8.97/9.2mph 13) 1m - 6:37(6:37/m) 113cal 9.07/10.1mph 14) 0.25m - 2:03(8:17/m) 28cal 7.24/8.79mph Add a comment	7mi, 56:04 Running - Easy Split Summary === 1) 1m - 8:19(8:19/m) 114cal 7.22/8.1mph 2) 1m - 8:05(8:05/m) 116cal 7.42/7.99mph 3) 1m - 7:50(7:50/m) 116cal 7.65/7.89mph 4) 1m - 7:58(7:58/m) 114cal 7.53/7.95mph 5) 1m - 7:55(7:55/m) 118cal 7.58/8.01mph 6) 1m - 8:02(8:02/m) 115cal 7.46/7.64mph 7) 1m - 7:54(7:53/m) 113cal 7.61/8.47mph Add a comment
Fri 4th Jan Jan 4	Sat 5th Jan Jan 5	Sun 6th Jan Jan 6	Mon 7th Jan Jan 7	Tue 8th Jan Jan 8	Wed 9th Jan Jan 9	Thu 10th Jan Jan 10
4mi, 30:25 Running - General Split Summary === 1) 1m - 7:50(7:50/m) 113cal 7.66/8.56mph 2) 1m - 7:31(7:31/m) 117cal 7.99/8.52mph 3) 1m - 7:15(7:15/m) 116cal 8.27/9.64mph 4) 1m - 7:49(7:49/m) 112cal 7.68/8.91mph 5) 0m - (3:29/m) 17.2/7.7mph Add a comment 6.8mi, 52:50 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 112cal 7.23/7.51mph 2) 1m - 7:58(7:58/m) 116cal 7.54/8.16mph 3) 1m - 7:46(7:46/m) 118cal 7.73/8.08mph 4) 1m - 7:48(7:48/m) 116cal 7.69/7.95mph 5) 1m - 7:31(7:31/m) 117cal 7.99/8.33mph 6) 1m - 7:41(7:41/m) 117cal 7.81/8.72mph 7) 0.75m - 5:49(7:48/m) 87cal 7.7/8.14mph Add a comment	5mi, 39:16 Running - Easy Split Summary === 1) 1m - 8:10(8:10/m) 114cal 7.34/7.72mph 2) 1m - 8:02(8:02/m) 114cal 7.47/7.99mph 3) 1m - 7:48(7:48/m) 116cal 7.69/8.18mph 4) 1m - 7:47(7:47/m) 116cal 7.71/11.98mph 5) 1m - 7:29(7:30/m) 117cal 8.01/11.52mph Add a comment	5.1mi, 38:02 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 113cal 7.54/8.37mph 2) 1m - 7:31(7:31/m) 116cal 7.99/8.47mph 3) 1m - 6:49(6:50/m) 116cal 8.79/9.58mph 4) 1m - 7:30(7:30/m) 113cal 8/12.17mph 5) 1m - 7:49(7:49/m) 115cal 7.68/8.56mph 6) 0.05m - 25(8:24/m) 6cal 7.14/7.91mph Add a comment 1.5mi, 11:43 Running - Warm Down Split Summary === 1) 1m - 8:01(8:01/m) 115cal 7.48/7.81mph 2) 0.46m - 3:42(7:58/m) 54cal 7.53/7.83mph Add a comment 6.7mi, 42:21 Running - Race Split Summary === 1) 1m - 5:58(5:58/m) 112cal 10.04/11.84mph 2) 1m - 6:24(6:24/m) 115cal 9.38/10.08mph 3) 1m - 6:18(6:18/m) 113cal 9.51/10.73mph 4) 1m - 6:23(6:23/m) 115cal 9.39/9.77mph 5) 1m - 6:16(6:16/m) 114cal 9.57/10.31mph 6) 1m - 6:38(6:38/m) 114cal 9.04/9.96mph 7) 0.74m - 4:23(5:58/m) 82cal 10.07/10.37mph Add a comment 1.8mi, 13:06 Running - Warm Up Split Summary === 1) 1m - 7:32(7:32/m) 114cal 7.97/8.56mph 2) 0.75m - 5:34(7:26/m) 88cal 8.08/9.18mph Add a comment 2mi, 15:52 Running - Warm Up Split Summary === 1) 1m - 8:03(8:03/m) 114cal 7.45/8.1mph 2) 1m - 7:49(7:49/m) 115cal 7.68/8.18mph Add a comment	6mi, 49:29 Running - Recovery Run Split Summary === 1) 1m - 8:26(8:26/m) 111cal 7.12/7.58mph 2) 1m - 8:25(8:25/m) 115cal 7.13/7.74mph 3) 1m - 8:12(8:12/m) 115cal 7.31/7.7mph 4) 1m - 8:05(8:05/m) 116cal 7.42/7.72mph 5) 1m - 8:17(8:17/m) 114cal 7.24/7.89mph 6) 1m - 8:03(8:02/m) 115cal 7.46/7.74mph Add a comment	16mi, 1:59:04 Running - Long Run Split Summary === 1) 1m - 8:01(8:01/m) 114cal 7.48/8.56mph 2) 1m - 7:26(7:26/m) 116cal 8.08/8.77mph 3) 1m - 7:17(7:17/m) 115cal 8.24/8.97mph 4) 1m - 7:33(7:33/m) 116cal 7.95/9.2mph 5) 1m - 7:36(7:36/m) 116cal 7.9/8.12mph 6) 1m - 7:21(7:21/m) 116cal 8.16/8.47mph 7) 1m - 7:05(7:05/m) 115cal 8.47/9.02mph 8) 1m - 7:21(7:21/m) 116cal 8.17/8.83mph 9) 1m - 7:19(7:19/m) 115cal 8.19/8.91mph 10) 1m - 7:16(7:16/m) 115cal 8.26/8.56mph 11) 1m - 7:31(7:31/m) 116cal 7.99/8.72mph 12) 1m - 7:32(7:32/m) 119cal 7.96/8.66mph 13) 1m - 7:39(7:39/m) 114cal 7.85/8.56mph 14) 1m - 7:30(7:30/m) 116cal 8/8.95mph 15) 1m - 7:20(7:20/m) 114cal 8.18/8.64mph 16) 1m - 7:16(7:16/m) 116cal 8.25/11.04mph Add a comment	6mi, 48:28 Running - Easy Split Summary === 1) 1m - 8:16(8:16/m) 113cal 7.26/8.16mph 2) 1m - 7:56(7:56/m) 116cal 7.57/8.18mph 3) 1m - 8:00(8:00/m) 116cal 7.5/7.83mph 4) 1m - 7:54(7:54/m) 118cal 7.6/7.85mph 5) 1m - 8:02(8:02/m) 115cal 7.46/8.14mph 6) 1m - 8:20(8:20/m) 116cal 7.2/8.14mph Add a comment	14.3mi, 1:36:44 Running - Medium Long Run Split Summary === 1) 1m - 7:08(7:08/m) 115cal 8.42/9.58mph 2) 1m - 6:49(6:49/m) 114cal 8.81/9.35mph 3) 1m - 6:35(6:35/m) 115cal 9.11/9.93mph 4) 1m - 6:38(6:38/m) 115cal 9.05/9.56mph 5) 1m - 6:45(6:45/m) 116cal 8.89/9.5mph 6) 1m - 6:46(6:46/m) 113cal 8.87/9.89mph 7) 1m - 6:45(6:45/m) 115cal 8.89/9.83mph 8) 1m - 6:47(6:47/m) 115cal 8.84/9.43mph 9) 1m - 6:44(6:44/m) 117cal 8.92/9.54mph 10) 1m - 6:44(6:44/m) 115cal 8.91/9.27mph 11) 1m - 6:44(6:44/m) 114cal 8.9/9.16mph 12) 1m - 6:47(6:47/m) 115cal 8.85/9.06mph 13) 1m - 6:45(6:45/m) 115cal 8.88/9.35mph 14) 1m - 6:44(6:44/m) 110cal 8.91/9.43mph 15) 0.25m - 2:04(8:19/m) 29cal 7.22/9.14mph Add a comment
Fri 11th Jan Jan 11	Sat 12th Jan Jan 12	Sun 13th Jan Jan 13	Mon 14th Jan Jan 14	Tue 15th Jan Jan 15	Wed 16th Jan Jan 16	Thu 17th Jan Jan 17
4.8mi, 37:18 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 114cal 7.27/8.27mph 2) 1m - 7:44(7:44/m) 116cal 7.76/8.06mph 3) 1m - 7:42(7:42/m) 117cal 7.8/8.45mph 4) 1m - 7:46(7:46/m) 116cal 7.73/8.18mph 5) 0.75m - 5:51(7:47/m) 86cal 7.7/8.45mph Add a comment 5mi, 41:13 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 114cal 7/7.72mph 2) 1m - 8:00(8:00/m) 116cal 7.5/7.81mph 3) 1m - 7:59(7:59/m) 116cal 7.52/8.39mph 4) 1m - 8:06(8:06/m) 115cal 7.41/7.95mph 5) 1m - 8:34(8:35/m) 117cal 6.99/8.2mph Add a comment	6mi, 47:07 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 114cal 7.23/7.89mph 2) 1m - 8:06(8:06/m) 114cal 7.4/7.56mph 3) 1m - 7:51(7:51/m) 116cal 7.64/8.08mph 4) 1m - 7:47(7:47/m) 118cal 7.71/8.25mph 5) 1m - 7:32(7:32/m) 116cal 7.96/12.04mph 6) 1m - 7:32(7:33/m) 116cal 7.95/11.56mph Add a comment	4.6mi, 35:52 Running - Fartleks Split Summary === 1) 1m - 8:08(8:08/m) 114cal 7.38/8.27mph 2) 1m - 7:33(7:33/m) 117cal 7.95/8.68mph 3) 1m - 7:13(7:13/m) 114cal 8.31/12.36mph 4) 1m - 7:50(7:50/m) 115cal 7.65/13.96mph 5) 0.63m - 5:08(8:07/m) 73cal 7.39/7.91mph Add a comment 3.1mi, 24:36 Running - Warm Down Split Summary === 1) 1m - 7:43(7:43/m) 116cal 7.77/8.1mph 2) 1m - 7:47(7:47/m) 118cal 7.71/8.31mph 3) 1m - 8:02(8:02/m) 116cal 7.46/7.81mph 4) 0.14m - 1:03(7:45/m) 15cal 7.74/7.81mph Add a comment 5mi, 31:00 Running - Race Split Summary === 1) 1m - 6:07(6:07/m) 113cal 9.81/12.75mph 2) 1m - 6:15(6:15/m) 113cal 9.59/10.06mph 3) 1m - 6:17(6:17/m) 113cal 9.55/10.23mph 4) 1m - 6:27(6:27/m) 114cal 9.31/10.02mph 5) 1m - 5:53(5:54/m) 112cal 10.17/11.81mph Add a comment 0.2mi, 1:31 Running - Warm Up Split Summary === 1) 0.23m - 1:31(6:43/m) 25cal 8.93/10.1mph Add a comment	6mi, 49:53 Running - Recovery Run Split Summary === 1) 1m - 8:28(8:28/m) 113cal 7.09/7.51mph 2) 1m - 8:11(8:11/m) 115cal 7.33/7.64mph 3) 1m - 8:22(8:22/m) 115cal 7.17/7.58mph 4) 1m - 8:19(8:19/m) 116cal 7.21/7.81mph 5) 1m - 8:15(8:15/m) 115cal 7.27/7.49mph 6) 1m - 8:17(8:17/m) 114cal 7.24/7.89mph Add a comment	14mi, 1:37:25 Running - Medium Long Run Split Summary === 1) 1m - 7:18(7:18/m) 114cal 8.22/8.97mph 2) 1m - 7:12(7:12/m) 116cal 8.33/9.43mph 3) 1m - 6:47(6:47/m) 114cal 8.86/9.16mph 4) 1m - 6:47(6:47/m) 115cal 8.85/9.73mph 5) 1m - 7:07(7:07/m) 115cal 8.43/8.83mph 6) 1m - 7:06(7:06/m) 116cal 8.44/9.2mph 7) 1m - 6:54(6:54/m) 115cal 8.7/9.64mph 8) 1m - 6:51(6:51/m) 116cal 8.76/9.23mph 9) 1m - 6:56(6:56/m) 113cal 8.65/8.89mph 10) 1m - 6:50(6:50/m) 116cal 8.77/9.39mph 11) 1m - 6:47(6:47/m) 116cal 8.84/9.08mph 12) 1m - 6:49(6:49/m) 115cal 8.8/9.98mph 13) 1m - 6:56(6:56/m) 114cal 8.65/9.35mph 14) 1m - 7:03(7:02/m) 114cal 8.52/9.31mph Add a comment	7mi, 56:16 Running - Easy Split Summary === 1) 1m - 8:10(8:10/m) 113cal 7.34/8.08mph 2) 1m - 8:08(8:08/m) 117cal 7.37/7.93mph 3) 1m - 7:58(7:58/m) 115cal 7.53/7.78mph 4) 1m - 7:58(7:58/m) 115cal 7.53/7.76mph 5) 1m - 7:52(7:52/m) 117cal 7.62/7.83mph 6) 1m - 8:08(8:08/m) 115cal 7.38/7.58mph 7) 1m - 8:01(8:01/m) 112cal 7.49/8.16mph Add a comment 3mi, 24:31 Running - General Split Summary === 1) 1m - 8:39(8:39/m) 113cal 6.93/7.49mph 2) 1m - 7:58(7:58/m) 116cal 7.53/7.95mph 3) 1m - 7:53(7:53/m) 116cal 7.62/8.33mph 4) 0m - 1(6:23/m) 9.39/7.68mph Add a comment	-

2019	Date	Result	WAVA
Frostbite Friendly League - March AC	13 Jan	30:59	73.92%
Cambs XC Championships	6 Jan	42:21	68.10%
2018	Date	Result	WAVA
Frostbite Friendly League Hunts AC	9 Dec	31:24	72.94%
Wolverton 5	25 Nov	29:49	76.82%
Peterborough parkrun	17 Nov	18:24	75.30%
Frostbite Friendly League Bushfield	4 Nov	30:40	74.69%
Fenland 10	28 Oct	1:01:13	77.17%
Peterborough parkrun	20 Oct	18:31	74.83%
MBNA Chester Marathon	7 Oct	2:46:09	78.32%
EMAC T&F LEAGUE FINAL 3000m	23 Sep	10:20	76.23%
Rutland Half Marathon	16 Sep	1:27:52	71.33%
Kimbolton Castle Half Marathon	19 Aug	1:21:45	76.67%
Barney Memorial 5K	15 Aug	17:58	77.12%
Heckington 10 miles	28 Jul	1:01:39	76.63%
Peterborough 5K Grand Prix - Stamford	18 Jul	18:07	76.48%
St Ives 10K and Fun run	15 Jul	38:08	75.63%
Peterborough 5k Grand Prix - Ferry Meadows 2	4 Jul	17:56	77.26%
EMAC T&F LEAGUE 1500m	2 Jul	4:57	75.03%
Werrington Joggers Track Mile Championship	13 Jun	5:20	74.72%
Peterborough 5k Grand Prix - Ferry Meadows 1	6 Jun	17:53	77.48%
The Rotary club of the Deepings 10k	20 May	38:09	75.60%
Eye 10K Road Race	13 May	38:48	74.33%
Cambridgeshire T&F 5000m	12 May	18:08	76.41%
Sleaford Half Marathon	6 May	1:23:30	75.06%
EMAC T&F LEAGUE 3000m	2 May	10:43	73.50%
London Marathon	22 Apr	2:57:17	73.41%
Grantham Cup	15 Apr	42:08	68.45%
oundle 20	25 Mar	2:14:11	71.89%
Ashby 20	18 Mar		0.00%
Frostbite Friendly League BRJ	11 Mar	32:51	69.20%
English National XC Championships (Men)	24 Feb	55:27	62.30%
Frostbite Friendly League Hunts AC	18 Feb	34:23	66.12%
Folksworth 15	21 Jan	1:39:13	71.76%
Frostbite Friendly League - March AC	14 Jan	30:59	73.37%
Cambs XC Championships	7 Jan	44:21	64.54%
2017	Date	Result	WAVA
Frostbite Friendly League Hunts AC	10 Dec		0.00%
Frostbite Friendly League Bushfield	5 Nov	30:27	74.66%
Fenland 10	29 Oct	1:01:37	76.07%
Perkins Great Eastern Run	8 Oct	1:27:50	70.79%
Frostbite Friendly League St Neots	1 Oct	30:20	74.94%
Thorney 5	20 Aug	29:41	76.59%
Rutland Water parkrun	19 Aug	18:22	74.88%
Bognor Regis parkrun	12 Aug	18:55	72.70%
Peterborough 5K Grand Prix - Werrington	2 Aug	17:53	76.90%
Peterborough 5K Grand Prix - Stamford	19 Jul	18:04	76.12%
Werrington Joggers Track Mile Championship	14 Jul	5:16	75.10%
Peterborough 5k Grand Prix - Ferry Meadows 2	5 Jul	17:36	78.14%
Peterborough 5k Grand Prix - Ferry Meadows 2	5 Jul	17:36	78.14%
Peterborough 5k Grand Prix - Eye	21 Jun	17:53	76.90%
Green Wheel Relay leg1 Embankment-Eye	18 Jun	51:50	74.18%
Peterborough 5k Grand Prix - Ferry Meadows 1	7 Jun	17:40	77.85%
Deeping 10k	21 May	37:12	76.95%
Eye 10k Road Race	14 May	37:17	76.78%
Peterborough parkrun	6 May	17:49	77.19%
London Marathon	23 Apr	2:45:32	77.97%
Larking Gowen City of Norwich Half Marathon	9 Apr	1:22:48	74.51%
Ashby 20	19 Mar	2:09:35	73.84%
Frostbite Friendly League BRJ	12 Mar	31:10	72.39%
English National Cross Country Championships (Men)	25 Feb	51:18	66.83%
Stamford 30k	12 Feb	2:00:34	73.97%
Frostbite Friendly League - Bourne TH	5 Feb	31:27	71.74%
Southern XC Championships (Senior Men)	28 Jan	1:03:48	67.69%
Folksworth 15	22 Jan	1:38:38	71.62%
2016	Date	Result	WAVA
Frostbite Friendly League Hunts AC	11 Dec	31:13	72.28%
Peterborough parkrun	26 Nov	17:48	76.68%
Frostbite Friendly League Bushfield	6 Nov	30:28	74.06%
Fenland 10	30 Oct	1:00:04	77.44%
Perkins Great Eastern Run	9 Oct	1:19:12	77.89%
Frostbite Friendly League St Neots	2 Oct	30:15	74.59%
The Barney Memorial 5k	17 Aug	17:55	76.18%
Thorney 5	14 Aug	29:19	76.96%
Peterborough 5k Grand Prix - Ferry Meadows 2	20 Jul	18:40	73.12%
St Ives 10k	17 Jul	38:12	74.37%
Thurlby 10k	3 Jul	37:29	75.79%
Abbey 10k	26 Jun	38:53	73.06%
Peterborough 5k Grand Prix - Eye	22 Jun	17:39	77.33%
Peterborough 5k Grand Prix - Ferry Meadows 1	8 Jun	17:38	77.41%
Deeping 10k	22 May	37:17	76.20%
Eye 10k	8 May	38:13	74.34%
Grand East Anglia Run	1 May	36:40	77.48%
Birkenhead parkrun	16 Apr	17:53	76.32%
Sandy 10	10 Apr	1:01:04	75.58%
Thorney 10k	3 Apr	37:23	75.44%
Frostbite Friendly League BRJ	13 Mar	34:54	64.17%
Sleaford Half Marathon	21 Feb	1:25:08	71.89%
Southern XC Championships (Senior Men)	30 Jan	1:04:54	66.04%
Frostbite Friendly League - March AC	10 Jan	32:31	68.88%
Cambs XC Championships	3 Jan	43:15	65.20%
2015	Date	Result	WAVA
Nene Valley 10	6 Dec	1:04:27	71.61%
Frostbite Friendly League Bushfield	1 Nov	28:53	77.54%
National XC Relays	31 Oct	19:06	70.94%
southern xc relays	17 Oct	16:32	81.95%
Great Eastern Run	11 Oct	1:20:04	76.44%
Frostbite Friendly League St Neots	4 Oct	29:50	75.07%
John Fraser 10	6 Sep	1:02:24	73.97%
Thorney 5 Mile	23 Aug	30:42	72.95%
Peterborough 5K Grand Prix - Werrington	5 Aug	17:22	78.02%
Peterborough 5K Grand Prix - Stamford	22 Jul	17:52	75.83%
Peterborough parkrun #105	4 Jul	17:40	76.69%
Peterborough 5k Grand Prix - Ferry Meadows 1	10 Jun	17:31	77.35%
Werrington Joggers Track Mile Championship	27 May	5:17	73.75%
Peterborough parkrun #99	23 May	17:52	75.83%
Eye 10k	10 May	37:44	74.74%
London Marathon	26 Apr	2:50:19	74.54%
Oakley 20	29 Mar	2:12:18	71.20%
Newton's Fraction Half Marathon	15 Mar	1:22:38	73.50%
Stamford 30k	15 Feb	1:59:08	73.69%
Frostbite Friendly League - Bourne TH	1 Feb	32:25	68.58%
Folksworth 15	18 Jan	1:35:33	72.78%
2014	Date	Result	WAVA
Nene Valley 10	7 Dec	1:02:26	73.36%
Remembrance 11	9 Nov	40:57	75.19%
Frostbite Friendly League Bushfield	2 Nov	29:03	76.53%
Fenland 10	26 Oct	1:00:58	75.13%
Great Eastern Run	12 Oct	1:20:13	75.71%
West Pinchbeck 10km	28 Sep	37:16	75.11%
Grunty Fen Half Marathon	14 Sep	1:22:45	73.40%
Thorney 5 Mile	17 Aug	29:54	74.35%
NVH 5km	13 Aug	17:37	76.34%
Peterborough parkrun #56	9 Aug	17:52	75.27%
Peterborough 5K Grand Prix - Werrington	30 Jul	17:24	77.29%
St Ives 10k	20 Jul	37:03	75.55%
Bushfield Joggers Peterborough 10K	13 Jul	36:41	76.31%
Peterborough 5k Grand Prix - Ferry Meadows 2	2 Jul	17:30	76.85%
Peterborough 5k Grand Prix - Eye	18 Jun		0.00%
Werrington Joggers Track Mile Championship	11 Jun		0.00%
Peterborough 5k Grand Prix - Ferry Meadows 1	4 Jun	17:43	75.91%
Peterborough parkrun #45	24 May		0.00%
Deeping 10k	18 May	38:16	73.15%
Eye 10k	11 May	37:00	75.65%
Friskney Half Marathon	30 Mar	1:23:42	72.05%
Frostbite Friendly League BRJ	2 Mar	31:53	69.22%
Frostbite Friendly League - Bourne TH	2 Feb	31:18	70.51%
Peterborough parkrun #28	25 Jan	17:51	74.80%
Frostbite Friendly League - March AC	12 Jan	29:42	74.31%
2013	Date	Result	WAVA
Frostbite Friendly League Hunts AC	8 Dec	30:51	71.54%
Nene Valley 10	1 Dec	59:58	75.83%
Frostbite Friendly League Bushfield	3 Nov	29:13	75.54%
Frostbite Friendly League St Neots	6 Oct	30:28	72.44%
Abbey 10k	30 Jun	38:16	72.62%
Peterborough 5k Grand Prix - Ferry Meadows 2	19 Jun	17:52	74.73%
Peterborough 5k Grand Prix - Ferry Meadows 1	5 Jun	17:25	76.66%
Deeping 10k	19 May	37:12	74.70%
Eye 10k	12 May	36:45	75.62%
Titchmarsh 10k	5 May	37:23	74.34%
wj handicap 1.5m	23 Apr	8:02	76.03%
Nicetri 18 Offord, (Cambridgeshire)	17 Mar	1:54:26	73.25%
Frostbite Friendly League BRJ	3 Mar	31:00	70.70%
Folksworth 15	10 Feb	1:34:56	72.31%
Frostbite Friendly League - Bourne TH	3 Feb	31:38	69.29%
Frostbite Friendly League - March AC	13 Jan	29:10	75.15%
Cambs XC Championships	6 Jan	42:02	65.66%
2012	Date	Result	WAVA
Frostbite Friendly League Hunts AC	16 Dec	30:01	73.02%
Lincs Lge XC Match 4 - Caythorpe	9 Dec	39:45	66.10%
Lincs Lge XC Match 3 - Louth.	18 Nov	30:58	73.89%
Frostbite Friendly League Bushfield	4 Nov	29:56	73.22%
Lincs XC League 1, Cranwell	28 Oct	40:30	69.09%
Great Eastern Run	14 Oct	1:21:53	73.21%
Frostbite Friendly League St Neots	7 Oct	30:45	71.28%
Abbey 10k	23 Sep	39:04	70.64%
Great North Run	16 Sep	1:22:53	72.33%
John Fraser 10	2 Sep	1:04:47	69.74%
werrington 1.5 mile handicap	12 Jun	8:05	75.03%
Peterborough 5K Grand Prix - Ferry Meadows 1	6 Jun	17:32	75.62%
Deeping 10k	20 May	36:40	75.27%
Eye 10K	13 May	37:19	73.96%
Tulip 10k Charity Road Race	29 Apr	37:32	73.53%
Thorney 10k	25 Mar	36:11	75.81%
Frostbite Friendly League BRJ	4 Mar	29:04	74.95%
St. Valentine's 30km CANCELLED	12 Feb		0.00%
Frostbite Friendly League - Bourne TH	5 Feb		0.00%
Folksworth 15	22 Jan	1:34:25	72.36%
Cambs XC Championships	8 Jan	40:47	67.26%
2011	Date	Result	WAVA
Frostbite Friendly League Hunts AC	11 Dec	30:31	71.39%
Nene Valley 10	4 Dec	59:42	75.27%
Frostbite Friendly League - Bushfield Joggers	6 Nov	29:12	74.61%
Fenland 10	30 Oct	1:01:06	73.55%
Great Eastern Run	9 Oct	1:20:53	73.77%
Frostbite Friendly League St Neots	2 Oct	30:44	70.89%
Great North Run	18 Sep	1:21:20	73.36%
NVH 5km	17 Aug	17:38	74.74%
Thorney 5	14 Aug	29:55	72.82%
Werrington Joggers handicap round 4	9 Aug	8:08	74.12%
Wellingborough 5	31 Jul	29:23	74.14%
The Bushy 10k	10 Jul	37:26	73.28%
Peterborough 5k Grand Prix - Ferry Meadows 2	6 Jul	17:30	75.31%
Peterborough 5k Grand Prix - Eye	22 Jun	17:44	74.32%
Peterborough 5k Grand Prix - Ferry Meadows 1	8 Jun	17:50	73.90%
Eye 10k	8 May	38:27	71.34%
wj handicap race1	3 May	8:17	72.78%
Frostbite Friendly League Bourne	6 Feb	31:19	69.20%
Frostbite Friendly League Ramsey	16 Jan	32:25	69.52%
Cambs XC Championships	9 Jan	42:51	63.68%
2010	Date	Result	WAVA
Nene Valley 10	5 Dec	1:01:29	72.76%
Frostbite Friendly League Bushfield	7 Nov	30:01	72.20%
werrington handicap 1.5m	3 Aug	8:37	69.60%
guesstimate 5	27 Jul	31:57	67.83%
1994	Date	Result	WAVA
St Ives 10k	17 Jul		0.00%

jlucas M40

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