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F4rley M40

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Race Times

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Mileage

Training

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FERC, Longstanton Limpers

Races
106
Miles
7111
Miles
12
Miles
1101
WAVA
66.14%
5k
20:20
5M
36:05
10k
44:12
10M
1:22:15
Half
1:49:23

Groups

This user is a member of Beginners, Project Joker, Swimmers

2018 Targets

SWIM
3
BIKE
300
RUN
750

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017
5km	Albert Parkrun5km	20:20	6:33	66.14	38		28:37	23:06	21:50	21:09	20:20	21:44		24:30	23:57
4mi	Fen Gallop (4 Mile)4mi	31:33	7:53	56.54	1										31:33
7km	Cottenham 7k7km	34:08	7:51	58.37	1										34:08
7.4km	Sawston Fun Run and Walk7.4km	36:24	7:55	57.87	2									40:46	36:24
5mi	Swavesey 5 miles5mi	36:05	7:13	61.61	6			39:47			36:05		39:11	48:08	41:47
10km	BONFIRE BURN 10K10km	44:12	7:07	62.87	31	1:08:47	1:04:10	49:40	47:51	44:12	46:55	47:17	1:00:02	52:58	51:22
9mi	Nice Tri Hurden 99mi	1:11:29	7:57	56.66	1				1:11:29
10mi	Hadleigh 1010mi	1:22:15	8:14	55.83	5		1:37:47	1:22:15	1:23:54
13.1mi	Great Eastern Run13.1mi	1:49:23	8:21	55.52	15			1:54:12	1:58:26	1:52:50	1:49:23		2:00:09	2:09:41	2:03:30

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	50	20	28	37	0	0	0	0	0	0	0	0	135
2018	30	41	12	20	0	0	0	0	0	0	0	0	102
2018	0.3	0	0	0.4	0	0	0	0	0	0	0	0	0.8
2017	47	70	68	54	64	65	56	50	57	44	58	38	671
2017	33	27	40	12	27	15	45	13	20	4	0	0	236
2016	8	8	21	42	76	65	74	67	44	53	47	35	539
2016	71	52	49	0	39	32	19	0	0	18	5	0	284
2016	0	0.2	0	0	0.3	0	0	0	0	0	0	0	0.4
2015	61	53	55	51	6	0	13	47	42	37	31	44	440
2015	0	0	0	0	89	0	6	6	0	0	0	0	102
2015	0	0.3	0	0.2	0	0	0	0.7	0	0	0	0	1.2
2014	74	39	61	75	63	58	70	61	51	36	21	49	658
2014	0	0	5	0	0	9	7	28	0	12	12	0	73
2014	0	0.4	0.8	0.6	1.2	1.1	0.4	1.1	0.7	0.9	0.4	0	7.7
2013	68	75	73	75	76	39	72	93	82	50	61	41	806
2013	0	0	0	0	0	0	4	11	0	2	6	0	23
2012	100	83	88	89	62	81	91	107	90	103	23	55	971
2012	6	37	15	6	30	39	30	31	10	31	0	0	237
2012	0	0	0	0	0	0.6	0.5	0.1	0	0	0	0.6	1.7
2011	84	91	88	62	43	81	72	100	90	87	120	90	1009
2011	0	0	0	4	0	2	0	0	3	26	5	0	40
2010	43	70	85	71	80	80	101	113	74	104	111	92	1023
2010	0	0	0	0	0	0	5	0	0	0	0	0	5
2009	14	11	30	42	40	38	78	73	92	96	48	51	612
2008	4	20	19	42	8	1	12	17	8	29	38	47	246

Sat 24th Mar Mar 24	Sun 25th Mar Mar 25	Mon 26th Mar Mar 26	Tue 27th Mar Mar 27	Wed 28th Mar Mar 28	Thu 29th Mar Mar 29	Fri 30th Mar Mar 30
3.3m, 30:56 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 170/184bpm 116cal 7.04/7.56mph 2) 1m - 8:52(8:52/m) 186/189bpm 135cal 6.77/7.26mph 3) 1m - 10:07(10:07/m) 186/191bpm 154cal 5.93/6.85mph 4) 0.24m - 2:10(9:01/m) 189/191bpm 33cal 6.65/6.59mph 5) 0.04m - 1:15(32:59/m) 171/189bpm 17cal 1.82/6.64mph Add a comment	-	3.2m, 37:18 Running - General Split Summary === 1) 1m - 11:53(11:53/m) 149/163bpm 140cal 5.05/5.3mph 2) 1m - 12:12(12:12/m) 164/180bpm 160cal 4.92/10.14mph 3) 1m - 11:29(11:29/m) 171/188bpm 156cal 5.23/6.74mph 4) 0.15m - 1:44(11:25/m) 171/173bpm 23cal 5.26/5.26mph Add a comment	-	-	-	-
Sat 31st Mar Mar 31	Sun 1st Apr Apr 1	Mon 2nd Apr Apr 2	Tue 3rd Apr Apr 3	Wed 4th Apr Apr 4	Thu 5th Apr Apr 5	Fri 6th Apr Apr 6
3.1m, 29:53 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 151/166bpm 114cal 6.1/7.1mph 2) 1m - 9:42(9:42/m) 166/173bpm 124cal 6.19/6.39mph 3) 1m - 9:38(9:38/m) 172/176bpm 126cal 6.23/6.49mph 4) 0.08m - 44(9:13/m) 171/173bpm 9cal 6.51/6.24mph Add a comment	3.1m, 27:55 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 151/173bpm 104cal 6.65/7.37mph 2) 1m - 9:13(9:13/m) 164/170bpm 117cal 6.51/6.95mph 3) 1m - 8:42(8:42/m) 165/174bpm 110cal 6.9/7.08mph 4) 0.11m - 59(8:58/m) 176/179bpm 13cal 6.69/6.93mph Add a comment	-	0.3km, 30:00 Swimming - General Add a comment	4m, 35:38 Running - General Split Summary === 1) 1m - 8:51(8:51/m) 105/138bpm 50cal 6.78/7.78mph 2) 1m - 8:52(8:52/m) 182/187bpm 127cal 6.77/7.58mph 3) 1m - 8:45(8:45/m) 187/190bpm 130cal 6.86/7.18mph 4) 1m - 9:11(9:12/m) 187/189bpm 137cal 6.52/7.18mph Add a comment	-	-
Sat 7th Apr Apr 7	Sun 8th Apr Apr 8	Mon 9th Apr Apr 9	Tue 10th Apr Apr 10	Wed 11th Apr Apr 11	Thu 12th Apr Apr 12	Fri 13th Apr Apr 13
3.2m, 35:17 Running - General Split Summary === 1) 0.5m - 5:07(10:11/m) 145/161bpm 57cal 5.9/6.16mph 2) 0.05m - 1:29(28:31/m) 140/160bpm 15cal 2.1/5.85mph 3) 0.24m - 1:41(6:53/m) 148/163bpm 17cal 8.72/10.96mph 4) 0.13m - 2:34(19:12/m) 141/163bpm 26cal 3.13/8.39mph 5) 0.25m - 1:41(6:48/m) 162/172bpm 20cal 8.82/11.67mph 6) 0.14m - 2:25(17:47/m) 144/167bpm 25cal 3.37/8.81mph 7) 0.25m - 1:42(6:48/m) 166/175bpm 20cal 8.82/10.62mph 8) 0.13m - 2:39(20:00/m) 145/175bpm 25cal 3/8.81mph 9) 0.25m - 1:39(6:39/m) 166/177bpm 19cal 9.02/10.65mph 10) 0.13m - 2:29(18:52/m) 147/175bpm 24cal 3.18/8.87mph 11) 0.25m - 1:41(6:47/m) 172/190bpm 20cal 8.84/11.06mph 12) 0.14m - 2:28(18:18/m) 153/191bpm 26cal 3.28/8.62mph 13) 0.25m - 1:38(6:35/m) 173/187bpm 20cal 9.12/10.77mph 14) 0.15m - 3:07(20:50/m) 148/186bpm 27cal 2.88/9.06mph 15) 0.29m - 2:58(10:11/m) 163/176bpm 34cal 5.89/6.12mph Add a comment	6m, 58:01 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 145/171bpm 108cal 6.11/6.95mph 2) 1m - 9:41(9:41/m) 155/160bpm 117cal 6.19/6.47mph 3) 1m - 9:40(9:40/m) 158/163bpm 118cal 6.21/6.32mph 4) 1m - 9:44(9:44/m) 163/170bpm 122cal 6.17/6.41mph 5) 1m - 9:43(9:43/m) 163/172bpm 121cal 6.18/6.43mph 6) 1m - 9:23(9:23/m) 166/178bpm 119cal 6.4/6.93mph 7) 0.01m - 2(5:16/m) 177/177bpm 11.4/6.89mph Add a comment	3m, 35:55 Running - General Split Summary === 1) 1m - 10:57(10:57/m) 147/172bpm 124cal 5.48/5.85mph 2) 1m - 12:18(12:18/m) 147/154bpm 136cal 4.87/5.51mph 3) 1m - 12:36(12:36/m) 145/158bpm 126cal 4.76/5.32mph 4) 0.01m - 4(10:34/m) 155/156bpm 5.68/5.07mph Add a comment 1m, 8:01 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 171/184bpm 106cal 7.55/10.48mph 2) 0.01m - 4(6:41/m) 182/182bpm 8.97/7.91mph Add a comment 0.3m, 3:05 Running - General Split Summary === 1) 0.3m - 3:05(10:14/m) 154/169bpm 38cal 5.86/6.37mph Add a comment	0.4km, 30:00 Swimming - General Add a comment	2m, 21:37 Running - General Split Summary === 1) 0.51m - 5:20(10:33/m) 143/166bpm 58cal 5.69/8.64mph 2) 0.05m - 1:32(32:40/m) 131/153bpm 14cal 1.84/5.97mph 3) 0.5m - 3:26(6:55/m) 111/124bpm 18cal 8.67/11.73mph 4) 0.15m - 3:06(20:29/m) 112/146bpm 18cal 2.93/8.89mph 5) 0.82m - 8:14(10:00/m) 161/175bpm 104cal 6/6.1mph Add a comment	4.3m, 22:23 Cycling - General Split Summary === 1) 1m - 5:00(5:00/m) 127/140bpm 44cal 11.99/13.17mph 2) 1m - 5:21(5:21/m) 138/144bpm 55cal 11.23/14.05mph 3) 1m - 4:43(4:43/m) 145/157bpm 51cal 12.73/13.78mph 4) 1m - 5:00(5:00/m) 158/167bpm 63cal 12/13.69mph 5) 0.34m - 2:20(6:46/m) 149/158bpm 26cal 8.86/12.84mph Add a comment 2.8m, 16:14 Cycling - General Split Summary === 1) 1m - 6:27(6:27/m) 83/94bpm 20cal 9.29/12.44mph 2) 1m - 5:19(5:19/m) 91/105bpm 20cal 11.29/13.11mph 3) 0.77m - 4:28(5:49/m) 93/105bpm 17cal 10.31/13.34mph Add a comment 6.1m, 32:57 Cycling - General Split Summary === 1) 1m - 5:59(5:59/m) 105/130bpm 35cal 10.02/12.54mph 2) 1m - 5:11(5:11/m) 123/128bpm 42cal 11.57/12.56mph 3) 1m - 5:05(5:05/m) 126/138bpm 40cal 11.82/14.01mph 4) 1m - 5:02(5:02/m) 130/140bpm 42cal 11.91/13.21mph 5) 1m - 5:55(5:55/m) 131/145bpm 49cal 10.13/13.15mph 6) 1m - 4:59(4:59/m) 140/147bpm 48cal 12.05/14.11mph 7) 0.12m - 46(6:12/m) 125/130bpm 5cal 9.69/11.42mph Add a comment	-
Sat 14th Apr Apr 14	Sun 15th Apr Apr 15	Mon 16th Apr Apr 16	Tue 17th Apr Apr 17	Wed 18th Apr Apr 18	Thu 19th Apr Apr 19	Fri 20th Apr Apr 20
3.1m, 26:19 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 168/182bpm 107cal 7.29/8.2mph 2) 1m - 8:33(8:33/m) 184/189bpm 125cal 7.02/7.2mph 3) 1m - 8:54(8:54/m) 189/192bpm 135cal 6.74/7.06mph 4) 0.08m - 39(8:15/m) 191/192bpm 10cal 7.27/7.08mph Add a comment	7m, 1:07:54 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 150/167bpm 114cal 6.16/6.68mph 2) 1m - 9:35(9:35/m) 164/171bpm 125cal 6.26/6.62mph 3) 1m - 9:51(9:51/m) 171/176bpm 132cal 6.09/6.24mph 4) 1m - 9:43(9:43/m) 173/177bpm 132cal 6.18/6.43mph 5) 1m - 9:35(9:35/m) 176/179bpm 131cal 6.26/6.43mph 6) 1m - 9:46(9:46/m) 176/179bpm 134cal 6.15/6.41mph 7) 1m - 9:38(9:38/m) 176/179bpm 132cal 6.23/6.53mph 8) 0m - 1(9:02/m) 175/175bpm 6.63/6.51mph Add a comment	0.4m, 3:50 Running - General Split Summary === 1) 0.38m - 3:50(10:06/m) 147/158bpm 44cal 5.94/12.5mph Add a comment 3m, 33:20 Running - General Split Summary === 1) 1m - 10:41(10:41/m) 149/158bpm 125cal 5.61/6.12mph 2) 1m - 11:24(11:24/m) 154/165bpm 135cal 5.26/6.53mph 3) 1m - 11:13(11:13/m) 154/159bpm 131cal 5.35/5.91mph Add a comment 1m, 7:51 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 168/179bpm 103cal 7.64/8.37mph Add a comment	-	6.6m, 36:28 Cycling - General Split Summary === 1) 1m - 6:19(6:19/m) 117/126bpm 47cal 9.51/11.94mph 2) 1m - 5:20(5:20/m) 133/142bpm 51cal 11.25/12.65mph 3) 1m - 5:42(5:42/m) 133/143bpm 51cal 10.53/12.19mph 4) 1m - 5:31(5:31/m) 143/160bpm 58cal 10.88/12.21mph 5) 1m - 5:13(5:13/m) 155/163bpm 63cal 11.49/12.86mph 6) 1m - 4:36(4:36/m) 153/163bpm 53cal 13.05/13.75mph 7) 0.59m - 3:47(6:27/m) 147/156bpm 39cal 9.31/13.82mph Add a comment	-	-

2017	Date	Result	WAVA
St Neots Riverside Half Marathon	19 Nov	2:12:58	47.14%
Perkins Great Eastern Run	8 Oct	2:12:30	47.30%
Abington 10K	1 Oct	54:15	53.16%
Ely Monster Half Marathon	24 Sep	2:23:00	43.83%
Ganavan Sands parkrun	26 Aug	25:45	53.81%
Bute Highland Games 10k	19 Aug	58:03	49.68%
Fen Gallop (4 Mile)	9 Jul	31:33	56.54%
Girton 5K	6 Jul	24:19	56.98%
Sutton Beast Tony Robinson 10K	11 Jun	55:21	52.10%
Sawston Fun Run and Walk	14 May	36:24	57.87%
Cottenham 7k	6 May	34:08	58.37%
Grand East Anglia Run	30 Apr	51:22	56.15%
Hatfield Forest parkrun	22 Apr	23:57	57.85%
Swavesey 5 Mile	19 Mar	41:47	54.82%
Cambridge Half Marathon	5 Mar	2:03:30	50.75%
2016	Date	Result	WAVA
St Neots Riverside Half Marathon	20 Nov	2:09:41	47.94%
Perkins Great Eastern Run	9 Oct	2:13:01	46.74%
Abington 10K	2 Oct	52:58	54.04%
Greater Cambridge 10k	11 Sep	54:37	52.41%
Fen Gallop	3 Jul	55:31	51.56%
Girton 5K	30 Jun	26:45	51.41%
Huntingdon parkrun	25 Jun	24:30	56.13%
Sutton Beast Tony Robinson 10K	19 Jun	56:21	50.80%
Huntingdon parkrun	11 Jun	25:30	53.93%
Thetford parkrun	28 May	27:12	50.56%
Sawston Fun Run and Walk	15 May	40:46	51.28%
Waterbeach Running Festival 10k	14 May	58:04	49.30%
Cottenham Fun Run	7 May	41:10	49.70%
Cambridge Cambourne 10K	10 Apr	1:01:04	46.87%
Swavesey 5 Mile	20 Mar	48:08	47.23%
2015	Date	Result	WAVA
Grand East Anglia Run	3 May	1:00:02	47.32%
Plymouth Half Marathon	19 Apr	2:00:09	51.34%
Swavesey 5 Mile	22 Mar	39:11	57.58%
2014	Date	Result	WAVA
Grand East Anglia Run	4 May	47:17	59.64%
Bedford parkrun	19 Apr	21:44	62.34%
Cambridge Cambourne 10k	6 Apr	49:50	56.59%
Cambridge parkrun	15 Mar	22:03	61.45%
2013	Date	Result	WAVA
Ely New Year’s Eve 10k	31 Dec	49:40	56.36%
Great Eastern Run	13 Oct	1:49:23	55.52%
Abington 10k	6 Oct	47:02	59.52%
Albert Parkrun	1 Jun	20:20	66.14%
Bespak Grand East Anglia Run	5 May	46:55	59.66%
Cambridge parkrun	27 Apr	20:52	64.45%
Cambridge Half Marathon	10 Mar	1:55:06	52.77%
Swavesey 5 miles	3 Mar	36:05	61.61%
2012	Date	Result	WAVA
Hadleigh 10	25 Nov		0.00%
St Neots Riverside Half Marathon	18 Nov		0.00%
Cambridge parkrun	10 Nov		0.00%
BONFIRE BURN 10K	4 Nov	44:12	62.87%
Abington 10k	7 Oct	44:53	61.91%
Cambridge parkrun	1 Sep	21:09	63.13%
Cambridge parkrun	11 Aug	21:19	62.63%
Bespak Grand East Anglia Run	6 May	45:58	60.46%
Cambridge parkrun	21 Apr	21:36	61.81%
Cambridge Cambourne 10k	15 Apr	47:51	58.08%
Cambridge Half Marathon	11 Mar	1:52:50	53.44%
Winter Congregation-An East Angular Fetch Mile	3 Mar		0.00%
Winter Congregation- 800m	3 Mar		0.00%
Cambridge parkrun	14 Jan	21:41	61.57%
2011	Date	Result	WAVA
Ely New Year’s Eve 10k	31 Dec	47:51	57.68%
Cambridge parkrun	10 Dec	21:50	60.73%
St Neots Riverside Half Marathon	20 Nov	1:58:26	50.62%
Cambridge parkrun	5 Nov	21:57	60.41%
Great Eastern Run	9 Oct	2:00:26	49.78%
Abington 10k	2 Oct	50:00	52.44%
Cambridge parkrun	24 Sep	22:08	59.91%
Grunty Fen Half Marathon	11 Sep	2:03:28	48.55%
York 10k - Jane Tomlinson Run For All	31 Jul		0.00%
Girton 5k	21 Jul	23:37	56.14%
St Ives 10K	17 Jul	51:03	54.06%
Huntingdon 10K charity Run	19 Jun	53:58	51.14%
BUPA London 10,000	30 May	56:44	48.64%
Ivybridge 10k	14 May		0.00%
Bespak Grand East Anglia Run	1 May	49:19	55.96%
Cambridge parkrun	16 Apr	27:26	48.33%
Cambridge parkrun	9 Apr	22:06	60.00%
Coventry parkrun	2 Apr	22:45	58.28%
Cambridge parkrun	26 Mar	22:15	59.59%
Nice Tri Hurden 9	20 Mar	1:11:29	56.66%
Cambridge parkrun	5 Mar	22:33	58.80%
Nene Valley 10	27 Feb	1:23:54	53.85%
Cambridge parkrun	5 Feb	22:52	57.99%
Cambridge parkrun	29 Jan	23:01	57.61%
Cambridge parkrun	22 Jan	23:09	57.28%
Cambridge parkrun	15 Jan	25:12	52.62%
Cambridge parkrun	8 Jan	23:14	56.73%
2010	Date	Result	WAVA
Ely New Year’s Eve 10k	31 Dec	49:40	55.91%
Bedford Harriers Half Marathon	12 Dec	1:54:12	53.77%
Hadleigh 10	21 Nov	1:22:15	55.83%
Great South Run	24 Oct	1:25:32	53.69%
Great Eastern Run	10 Oct	1:59:54	51.22%
Grunty Fen Half Marathon	12 Sep		0.00%
Cambridge parkrun	14 Aug	23:06	57.75%
Wellingborough 5	1 Aug	39:47	55.43%
Cambridge parkrun	24 Jul	25:30	52.31%
Girton 5k	22 Jul	24:17	54.94%
Cambridge parkrun	17 Jul	23:25	56.97%
Eastleigh parkrun	10 Jul	25:20	52.66%
Cambridge parkrun	3 Jul	25:50	51.64%
Chilford 10k and 5k Charity Run	20 Jun	56:09	49.45%
BUPA London 10,000	31 May	52:34	52.82%
Cambridge parkrun	8 May	24:05	55.39%
Bespak Grand East Anglia Run	2 May	51:23	54.04%
Cambridge Cambourne 10K	11 Apr	54:17	51.15%
Cambridge parkrun	3 Apr	24:14	55.05%
Braintree 5	28 Mar	40:09	54.92%
Knebworth House Jog	21 Feb	50:06	55.42%
2009	Date	Result	WAVA
Hadleigh 10	22 Nov	1:37:47	47.56%
Great South Run	25 Oct	1:40:34	46.25%
Run 10km for Cancer Research - Jesus Green	18 Oct	53:01	51.47%
Guide Dogs Fun Run 10K	18 Jul	1:01:19	45.85%
Girton 5k	9 Jul	28:37	47.20%
Grand East Anglia Run	3 May	1:04:10	43.82%
2008	Date	Result	WAVA
Grand East Anglia Run	4 May	1:08:47	41.44%

F4rley M40

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