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wshippin is a Fetch Supporter!

wshippin MS

About

Race Times

All Races

Mileage

Training

UKnetrunner, Redway Runners, Sweatshop Running Community - Milton Keynes

Races
661
Miles
17462
Miles
54
Miles
780
WAVA
78.97%
Mile
4:49
3000m
9:57
5000m
16:46
5k
16:43
5M
28:18
10k
34:54
10M
58:41
Half
1:15:46
20M
2:14:59
Mara
2:55:51

About Me

Targets for 2019 To break all PBs set in 2013/4

Planned Races
4th Oct 20	London Marathon

Best Badges

This user has collected 144 badges.

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Groups

This user is a member of Bedfordshire Fetchies, Conquercise Game, Engineering Department, FetchPoint Game, Garmin Forerunners, GPS Users, Heart Rate Training, New Fetch Game, parkrun, Run The Sum 2018, Swimmers, UTMOST

2020 Targets

RUN
3107

Set your targets for 2020

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Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	25	4:49 4:49/mi	77.92					5:05 72.98	4:52 76.24	5:03 73.53	5:20 69.74	5:14 71.23	4:59 75.03	4:49 77.92
1.1mi	3	5:32 5:02/mi	73.75				5:52 69.56	5:32 73.75	5:49 70.16
3000m	2	9:57 5:20/mi	74.56										10:09 72.82	9:57 74.56
4km	1	20:39 8:18/mi	47.35		20:39 47.35
2.5mi	4	14:13 5:41/mi	73.01					14:13 73.01	14:44 70.46		15:05 68.99		15:41 66.71
4.7km	1	15:32 5:19/mi	78.97											15:32 78.97
5km	334	16:43 5:23/mi	78.07	24:26 52.80	20:18 63.55	18:42 68.98	17:30 73.71	17:01 75.81	17:02 75.74	17:41 72.96	18:09 71.25	18:02 71.71	17:18 75.15	16:43 78.07
3.5mi	4	21:44 6:13/mi	66.87			23:38 61.49	23:21 62.24	21:44 66.87	22:03 65.91
4.4mi	8	25:25 5:47/mi	73.83			28:33 65.73	26:56 69.67	25:25 73.83	25:43 72.98
5mi	40	28:18 5:40/mi	76.23			32:22 65.88	29:22 72.61	28:24 75.08	30:23 70.19	29:47 71.66	31:00 68.96	31:23 68.27	30:17 70.97	28:18 76.23
6mi	7	34:49 5:48/mi	74.47				38:07 68.02	34:49 74.47	36:08 71.76		38:37 67.20	36:48 70.79	36:32 71.52	35:18 74.30
10km	107	34:54 5:37/mi	77.83	53:52 49.85	43:47 61.32	40:09 66.87	37:56 70.78	35:03 76.60	35:39 75.32	36:54 72.83	38:06 70.65	37:44 71.34	36:24 74.34	34:54 77.83
12km	11	44:24 5:57/mi	73.35				48:22 67.23	44:37 72.88	44:24 73.24	47:00 69.18	48:48 66.65	49:17 66.05	49:49 65.46	44:34 73.35
9mi	1	56:49 6:19/mi	69.93						56:49 69.93
10mi	16	58:41 5:52/mi	75.97	1:29:51 49.41	1:18:28 56.56	1:07:06 66.15	1:02:04 71.51	1:00:47 73.02	1:00:48 73.00	1:05:02 68.25	1:06:40 66.58	1:04:34 68.78	1:00:09 73.94	58:41 75.97
13.1mi	49	1:15:46 5:47/mi	78.28	2:26:09 40.54	1:45:30 56.13	1:28:04 67.24	1:23:54 70.58	1:20:19 73.73	1:19:09 74.82	1:24:28 70.11	1:24:43 69.90	1:25:59 68.87	1:19:48 74.22	1:15:46 78.28	1:22:44 71.69
20mi	4	2:14:59 6:45/mi	68.61				2:23:45 64.42		2:14:59 68.61		2:47:04 55.43		2:31:43 61.04
26.2mi	21	2:55:51 6:43/mi	71.04				3:27:17 60.26	3:03:37 68.03	3:02:10 68.57	3:16:56 63.43	3:47:24 54.93	3:41:58 56.28	2:55:51 71.04	3:02:47 68.34
60km	1	9:20:10 15:02/mi	31.73					9:20:10 31.73
40mi	1	13:33:01 20:20/mi	23.46						13:33:01 23.46
85mi	1	24:52:10 17:33/mi	27.16					24:52:10 27.16

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	258	255	213	0	0	0	0	0	0	0	0	0	725
2019	0.1	0.1	0	0.2	0	2.5	0	0.6	0.4	0	0.3	0	4.1
2019	207	227	237	247	264	276	188	268	254	216	178	321	2883
2019	0	0	0	0	0	15	0	0	4	0	0	5	25
2018	0.6	0.4	0.2	0	0	0	1	1.4	0.6	0.4	0.3	0.6	5.4
2018	222	193	132	190	194	140	193	210	224	246	187	143	2275
2018	3	2	0	2	14	0	17	2	3	0	2	0	45
2017	0	0	0	0.1	0	0	0.6	0	0	0	0	0.1	0.7
2017	195	181	145	182	137	128	127	166	132	144	125	148	1812
2017	0	3	0	7	24	0	5	0	14	11	0	0	63
2016	0.9	4.9	0	0.1	0.3	0	0	0.5	0.1	0.3	0.3	0.3	7.7
2016	75	40	107	142	116	119	82	166	108	77	44	176	1251
2016	8	8	14	0	2	0	10	0	1	0	1	4	47
2015	0.5	1.1	0	0	0.8	0	0.8	0.9	0	0	0	0	4.1
2015	123	208	179	149	136	157	148	180	94	131	115	134	1754
2015	29	62	7	4	24	10	46	111	0	21	19	0	334
2014	0	0.1	0	0.2	0	0	0	2.5	0	0.1	0	0.2	3.1
2014	197	215	194	139	120	145	207	240	131	127	119	181	2014
2014	5	3	2	1	25	0	0	31	0	2	1	0	69
2013	0.6	0.8	0.5	1.6	0	0	1.2	0	0	0	0.1	0	4.8
2013	210	251	143	178	127	205	104	98	144	139	160	73	1832
2013	3	17	1	23	0	0	0	1	1	3	0	0	49
2012	0	0	0	0	0	0	0	6.2	6.3	0	0	2.8	15.3
2012	159	238	196	100	100	66	142	161	154	138	167	137	1756
2012	1	0	0	0	0	0	0	0	2	0	0	59	62
2011	0	0	0	0	0	0	0	0	0	3.7	0	0	3.7
2011	18	3	74	69	71	47	66	88	101	103	79	66	786
2011	3	0	16	1	17	0	6	0	0	0	0	0	43
2010	0	0	0	0	0	0	0	0	0	0	1.2	0	1.2
2010	13	24	35	9	29	9	10	3	31	29	35	2	231
2010	0	0	0	0	0	0	11	0	0	0	26	1	39
2009	0	0	0	0	0	0	0	0	2.5	1.2	0	0	3.7
2009	0	0	24	0	0	0	6	0	56	31	23	4	144
2009	0	0	3	0	0	0	0	0	0	0	0	0	3

Sun 1st Mar Mar 1	Mon 2nd Mar Mar 2	Tue 3rd Mar Mar 3	Wed 4th Mar Mar 4	Thu 5th Mar Mar 5	Fri 6th Mar Mar 6	Sat 7th Mar Mar 7
13.1mi, 1:22:47 Running - Race Split Summary === 1) 1km - 3:56(3:56/km) 148/173bpm 51cal 2) 1km - 3:41(3:41/km) 176/179bpm 63cal 3) 1km - 4:01(4:01/km) 173/179bpm 68cal 4) 1km - 3:53(3:53/km) 176/180bpm 66cal 5) 0.9km - 3:25(3:49/km) 175/182bpm 58cal 6) 1km - 4:33(4:33/km) 174/183bpm 77cal 7) 1km - 3:24(3:24/km) 174/178bpm 57cal 8) 1km - 3:43(3:43/km) 177/179bpm 64cal 9) 1km - 3:47(3:47/km) 179/181bpm 66cal 10) 1km - 3:44(3:44/km) 175/178bpm 63cal 11) 1km - 3:49(3:49/km) 175/178bpm 65cal 12) 1km - 3:31(3:31/km) 176/178bpm 60cal 13) 1km - 3:54(3:54/km) 172/175bpm 64cal 14) 1km - 3:46(3:46/km) 175/177bpm 63cal 15) 1km - 3:49(3:49/km) 176/177bpm 65cal 16) 1km - 3:51(3:51/km) 174/179bpm 65cal 17) 1km - 3:59(3:59/km) 173/176bpm 66cal 18) 1km - 4:13(4:13/km) 168/170bpm 68cal 19) 1km - 4:16(4:16/km) 167/171bpm 69cal 20) 1km - 4:27(4:27/km) 163/168bpm 69cal 21) 1km - 4:23(4:23/km) 161/167bpm 68cal 22) 0.16km - 42(4:28/km) 164/167bpm 10cal Add a comment 1mi, 10:17 Running - Warm Up Split Summary === 1) 1km - 5:56(5:56/km) 127/160bpm 64cal 2) 0.63km - 4:20(6:53/km) 146/169bpm 57cal Add a comment	11.7mi, 1:30:55 Running - Long Run Split Summary === 1) 1km - 4:13(4:13/km) 140/169bpm 54cal 2) 1km - 3:57(3:57/km) 167/178bpm 64cal 3) 1km - 4:08(4:08/km) 171/177bpm 68cal 4) 1km - 4:37(4:37/km) 169/180bpm 76cal 5) 1km - 4:23(4:23/km) 163/173bpm 69cal 6) 1km - 4:19(4:19/km) 165/172bpm 68cal 7) 1km - 4:17(4:17/km) 173/184bpm 71cal 8) 1km - 4:27(4:27/km) 182/186bpm 79cal 9) 1km - 4:48(4:48/km) 172/190bpm 75cal 10) 1km - 5:12(5:12/km) 178/189bpm 90cal 11) 1km - 5:11(5:11/km) 180/185bpm 91cal 12) 1km - 5:41(5:41/km) 177/188bpm 97cal 13) 1km - 5:14(5:14/km) 176/186bpm 88cal 14) 1km - 5:09(5:09/km) 174/185bpm 84cal 15) 1km - 5:24(5:24/km) 176/185bpm 90cal 16) 1km - 5:17(5:17/km) 178/186bpm 90cal 17) 1km - 5:06(5:06/km) 171/182bpm 75cal 18) 1km - 5:05(5:05/km) 180/191bpm 88cal 19) 0.9km - 4:28(4:57/km) 188/201bpm 84cal Add a comment 1.6mi, 12:50 Running - Commute Split Summary === 1) 1km - 4:57(4:57/km) 141/155bpm 66cal 2) 1km - 4:50(4:50/km) 153/161bpm 73cal 3) 0.59km - 3:03(5:13/km) 152/160bpm 45cal Add a comment	4mi, 24:11 Running - Tempo Split Summary === 1) 1km - 4:05(4:05/km) 67/67bpm 8cal 2) 1km - 3:44(3:44/km) 134/169bpm 42cal 3) 1km - 3:42(3:42/km) 166/174bpm 60cal 4) 1km - 3:31(3:31/km) 165/175bpm 57cal 5) 1km - 3:43(3:43/km) 163/171bpm 60cal 6) 1km - 3:50(3:50/km) 164/170bpm 62cal 7) 0.45km - 1:36(3:34/km) 164/169bpm 25cal Add a comment	0.5mi, 4:26 Running - Warm Down Split Summary === 1) 0.84km - 4:26(5:17/km) 135/143bpm 58cal Add a comment 4.1mi, 28:10 Running - Track Session Split Summary === 1) 0.59km - 2:05(3:32/km) 163/171bpm 32cal 2) 0.21km - 1:02(4:50/km) 155/170bpm 17cal 3) 0.6km - 2:04(3:27/km) 165/174bpm 33cal 4) 0.21km - 1:08(5:19/km) 152/172bpm 18cal 5) 0.59km - 2:06(3:32/km) 163/174bpm 33cal 6) 0.21km - 1:08(5:18/km) 154/173bpm 18cal 7) 0.59km - 2:04(3:30/km) 165/178bpm 32cal 8) 0.22km - 1:12(5:25/km) 152/173bpm 19cal 9) 0.6km - 2:04(3:28/km) 165/175bpm 32cal 10) 0.21km - 1:22(6:27/km) 146/174bpm 19cal 11) 0.59km - 2:04(3:28/km) 166/175bpm 33cal 12) 0.22km - 1:23(6:25/km) 144/173bpm 19cal 13) 0.18km - 36(3:23/km) 148/171bpm 7cal 14) 0.05km - 30(10:51/km) 163/172bpm 8cal 15) 0.18km - 36(3:19/km) 165/177bpm 10cal 16) 0.05km - 30(10:12/km) 168/177bpm 8cal 17) 0.18km - 37(3:27/km) 167/177bpm 10cal 18) 0.04km - 31(11:46/km) 168/177bpm 8cal 19) 0.18km - 37(3:25/km) 166/175bpm 10cal 20) 0.05km - 30(10:15/km) 168/175bpm 8cal 21) 0.19km - 37(3:18/km) 167/177bpm 10cal 22) 0.05km - 30(10:32/km) 169/177bpm 8cal 23) 0.19km - 36(3:11/km) 167/178bpm 10cal 24) 0.05km - 31(10:49/km) 169/178bpm 8cal 25) 0.19km - 38(3:15/km) 167/177bpm 10cal Add a comment 0.9mi, 6:11 Running - Track Session Split Summary === 1) 0.68km - 3:04(4:31/km) 141/163bpm 41cal 2) 0.76km - 3:07(4:06/km) 154/165bpm 49cal Add a comment 0.5mi, 4:34 Running - General Split Summary === 1) 0.86km - 4:34(5:18/km) 128/137bpm 53cal Add a comment 0.6mi, 4:55 Running - General Split Summary === 1) 0.96km - 4:55(5:08/km) 154/168bpm 74cal Add a comment 4.1mi, 37:25 Running - Track Session Split Summary === 1) 1km - 4:40(4:40/km) 156/182bpm 69cal 2) 0.3km - 6:35(21:59/km) 126/163bpm 61cal 3) 0.63km - 1:58(3:09/km) 152/171bpm 26cal 4) 0.02km - 2:00(1:37:34/km) 142/168bpm 24cal 5) 0.61km - 2:00(3:16/km) 152/171bpm 26cal 6) 0.19km - 2:00(10:24/km) 145/170bpm 23cal 7) 0.6km - 2:00(3:21/km) 159/182bpm 29cal 8) 0.2km - 2:00(10:08/km) 153/183bpm 25cal 9) 0.61km - 2:00(3:18/km) 151/169bpm 25cal 10) 0.19km - 2:00(10:29/km) 148/178bpm 24cal 11) 0.61km - 2:00(3:18/km) 153/171bpm 26cal 12) 0.19km - 2:00(10:34/km) 149/171bpm 24cal 13) 0.59km - 2:00(3:23/km) 141/157bpm 20cal 14) 0.2km - 2:00(9:59/km) 142/164bpm 21cal 15) 0.59km - 2:00(3:24/km) 148/170bpm 23cal 16) 0.04km - 12(5:31/km) 166/168bpm 3cal Add a comment	4.9mi, 45:29 Running - Recovery Run Split Summary === 1) 0.01km - 7(9:11/km) 79/79bpm 2) 1km - 5:34(5:34/km) 147/186bpm 73cal 3) 1km - 5:51(5:51/km) 113/138bpm 41cal 4) 1km - 5:32(5:32/km) 119/130bpm 45cal 5) 1km - 5:45(5:45/km) 114/125bpm 41cal 6) 1km - 5:46(5:46/km) 116/124bpm 42cal 7) 1km - 6:01(6:01/km) 118/134bpm 46cal 8) 1km - 5:55(5:55/km) 116/132bpm 46cal 9) 0.88km - 4:58(5:37/km) 119/131bpm 40cal Add a comment	6.2mi, 57:19 Running - General Split Summary === 1) 1km - 5:40(5:40/km) 170/194bpm 93cal 2) 1km - 5:51(5:51/km) 157/194bpm 80cal 3) 1km - 5:47(5:47/km) 113/128bpm 29cal 4) 1km - 6:10(6:10/km) 112/116bpm 32cal 5) 1km - 6:23(6:23/km) 120/136bpm 47cal 6) 1km - 5:37(5:37/km) 114/126bpm 33cal 7) 1km - 5:50(5:50/km) 115/125bpm 40cal 8) 1km - 5:20(5:20/km) 121/136bpm 40cal 9) 1km - 5:31(5:31/km) 122/134bpm 43cal 10) 0.98km - 5:10(5:16/km) 124/153bpm 43cal Add a comment	7.8mi, 1:19:02 Running - Trail Run Split Summary === 1) 1km - 6:25(6:25/km) 124/144bpm 66cal 2) 1km - 6:35(6:35/km) 122/144bpm 65cal 3) 1km - 6:41(6:41/km) 117/142bpm 64cal 4) 1km - 6:04(6:04/km) 123/139bpm 58cal 5) 1km - 6:11(6:11/km) 125/146bpm 63cal 6) 1km - 6:37(6:37/km) 132/148bpm 74cal 7) 1km - 6:46(6:46/km) 125/145bpm 64cal 8) 1km - 5:38(5:38/km) 131/146bpm 58cal 9) 1km - 6:00(6:00/km) 125/150bpm 53cal 10) 1km - 6:31(6:31/km) 122/145bpm 55cal 11) 1km - 6:07(6:07/km) 127/148bpm 55cal 12) 1km - 6:13(6:13/km) 123/134bpm 48cal 13) 0.47km - 3:13(6:51/km) 123/138bpm 27cal Add a comment 3.1mi, 18:41 Running - Race Split Summary === 1) 1km - 3:33(3:33/km) 137/175bpm 42cal 2) 1km - 4:02(4:02/km) 172/178bpm 68cal 3) 1km - 3:57(3:57/km) 171/182bpm 67cal 4) 1km - 3:36(3:36/km) 176/184bpm 62cal 5) 0.92km - 3:33(3:52/km) 172/176bpm 60cal Add a comment
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
20.1mi, 2:23:01 Running - Race Split Summary === 1) 1km - 4:06(4:06/km) 154/164bpm 62cal 2) 1km - 4:03(4:03/km) 155/163bpm 63cal 3) 1km - 4:00(4:00/km) 161/169bpm 65cal 4) 1km - 3:55(3:55/km) 164/168bpm 64cal 5) 1km - 4:05(4:05/km) 166/171bpm 67cal 6) 1km - 4:07(4:07/km) 162/173bpm 66cal 7) 1km - 3:58(3:58/km) 160/166bpm 63cal 8) 1km - 4:02(4:02/km) 162/167bpm 65cal 9) 1km - 4:08(4:08/km) 162/170bpm 66cal 10) 1km - 4:07(4:07/km) 157/162bpm 64cal 11) 1km - 4:05(4:05/km) 159/164bpm 64cal 12) 1km - 4:14(4:14/km) 160/166bpm 67cal 13) 1km - 4:19(4:19/km) 164/172bpm 69cal 14) 1km - 4:16(4:16/km) 158/172bpm 66cal 15) 1km - 4:13(4:13/km) 154/160bpm 61cal 16) 1km - 4:16(4:16/km) 158/164bpm 65cal 17) 1km - 4:23(4:23/km) 154/166bpm 63cal 18) 1km - 4:25(4:25/km) 152/163bpm 61cal 19) 1km - 4:34(4:34/km) 149/159bpm 61cal 20) 1km - 4:31(4:31/km) 152/162bpm 62cal 21) 1km - 4:42(4:42/km) 158/164bpm 71cal 22) 1km - 4:31(4:31/km) 148/167bpm 56cal 23) 1km - 4:40(4:40/km) 148/155bpm 56cal 24) 1km - 4:49(4:49/km) 151/160bpm 61cal 25) 1km - 4:52(4:52/km) 143/158bpm 51cal 26) 1km - 4:49(4:49/km) 147/155bpm 56cal 27) 1km - 4:55(4:55/km) 147/152bpm 55cal 28) 1km - 4:53(4:53/km) 152/162bpm 64cal 29) 1km - 5:00(5:00/km) 150/160bpm 62cal 30) 1km - 4:52(4:52/km) 145/154bpm 51cal 31) 1km - 5:02(5:02/km) 147/156bpm 57cal 32) 1km - 4:53(4:53/km) 156/166bpm 69cal 33) 0.28km - 1:17(4:36/km) 155/158bpm 18cal Add a comment	5mi, 35:37 Running - General Split Summary === 1) 1km - 4:26(4:26/km) 156/182bpm 66cal 2) 1km - 4:18(4:18/km) 144/159bpm 60cal 3) 1km - 4:21(4:21/km) 136/143bpm 53cal 4) 1km - 4:18(4:18/km) 140/153bpm 55cal 5) 1km - 4:25(4:25/km) 144/154bpm 61cal 6) 1km - 4:28(4:28/km) 151/161bpm 66cal 7) 1km - 4:30(4:30/km) 156/165bpm 69cal 8) 1km - 4:23(4:23/km) 154/165bpm 66cal 9) 0.1km - 28(4:36/km) 156/159bpm 7cal Add a comment	5mi, 32:45 Running - Tempo Split Summary === 1) 1km - 4:10(4:10/km) 77/153bpm 13cal 2) 1km - 4:05(4:05/km) 152/161bpm 64cal 3) 1km - 3:59(3:59/km) 152/160bpm 62cal 4) 1km - 4:01(4:01/km) 153/163bpm 62cal 5) 1km - 4:03(4:03/km) 156/164bpm 64cal 6) 1km - 4:06(4:06/km) 159/163bpm 65cal 7) 1km - 4:16(4:16/km) 159/163bpm 68cal 8) 1km - 3:52(3:52/km) 162/165bpm 62cal 9) 0.05km - 13(3:58/km) 162/163bpm 3cal Add a comment	1.9mi, 16:36 Running - Warm Down Split Summary === 1) 1km - 5:26(5:26/km) 126/140bpm 63cal 2) 1km - 5:19(5:19/km) 119/138bpm 55cal 3) 1km - 5:49(5:49/km) 114/127bpm 52cal 4) 0.01km - 2(4:01/km) 111/111bpm Add a comment 0.9mi, 8:39 Running - Warm Down Split Summary === 1) 1km - 6:21(6:21/km) 120/136bpm 67cal 2) 0.39km - 2:17(5:49/km) 123/137bpm 25cal Add a comment 2.1mi, 15:09 Running - Hill Work Split Summary === 1) 0.44km - 1:48(4:09/km) 147/162bpm 25cal 2) 0.43km - 1:53(4:21/km) 151/166bpm 29cal 3) 0.43km - 1:56(4:33/km) 151/166bpm 30cal 4) 0.44km - 1:53(4:20/km) 154/164bpm 30cal 5) 0.43km - 1:55(4:28/km) 154/166bpm 30cal 6) 0.43km - 1:58(4:37/km) 152/164bpm 30cal 7) 0.42km - 1:59(4:45/km) 152/165bpm 30cal 8) 0.39km - 1:46(4:33/km) 156/166bpm 28cal Add a comment 1mi, 9:15 Running - Warm Up Split Summary === 1) 1km - 5:51(5:51/km) 118/133bpm 58cal 2) 0.59km - 3:25(5:49/km) 113/125bpm 31cal Add a comment 1.4mi, 12:00 Running - Warm Up Split Summary === 1) 1km - 5:10(5:10/km) 138/147bpm 70cal 2) 1km - 5:33(5:33/km) 131/148bpm 69cal 3) 0.2km - 1:17(6:18/km) 117/121bpm 12cal Add a comment	5.7mi, 45:15 Running - Recovery Run Split Summary === 1) 1km - 5:03(5:03/km) 175/193bpm 88cal 2) 1km - 5:02(5:02/km) 134/188bpm 51cal 3) 1km - 5:12(5:12/km) 122/141bpm 40cal 4) 1km - 5:03(5:03/km) 120/129bpm 36cal 5) 1km - 5:00(5:00/km) 123/140bpm 40cal 6) 1km - 5:01(5:01/km) 125/134bpm 43cal 7) 1km - 4:59(4:59/km) 128/135bpm 45cal 8) 1km - 4:48(4:48/km) 131/142bpm 48cal 9) 1km - 4:36(4:36/km) 141/163bpm 56cal 10) 0.12km - 32(4:25/km) 142/143bpm 6cal Add a comment	3.1mi, 24:34 Running - General Split Summary === 1) 1km - 4:59(4:59/km) 144/163bpm 70cal 2) 1km - 4:48(4:48/km) 166/174bpm 79cal 3) 1km - 4:55(4:55/km) 164/177bpm 81cal 4) 1km - 4:54(4:54/km) 171/187bpm 84cal 5) 1km - 4:57(4:57/km) 175/187bpm 86cal Add a comment	1mi, 7:49 Running - General Split Summary === 1) 1km - 4:48(4:48/km) 152/169bpm 70cal 2) 0.62km - 3:01(4:53/km) 171/183bpm 51cal 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
13.1mi, 1:33:17 Running - Race Split Summary === 1) 1km - 3:29(3:29/km) 173/179bpm 58cal 2) 1km - 3:56(3:56/km) 174/178bpm 67cal 3) 1km - 3:52(3:52/km) 170/175bpm 65cal 4) 1km - 4:01(4:01/km) 169/177bpm 67cal 5) 1km - 4:06(4:06/km) 167/170bpm 67cal 6) 1km - 4:16(4:16/km) 166/171bpm 70cal 7) 1km - 4:00(4:00/km) 169/173bpm 66cal 8) 1km - 4:03(4:03/km) 172/176bpm 68cal 9) 1km - 4:15(4:15/km) 167/173bpm 71cal 10) 1km - 4:27(4:27/km) 169/174bpm 74cal 11) 1km - 4:37(4:37/km) 162/168bpm 74cal 12) 1km - 4:38(4:38/km) 161/165bpm 73cal 13) 1km - 4:39(4:39/km) 163/167bpm 74cal 14) 1km - 4:55(4:55/km) 156/163bpm 76cal 15) 1km - 4:49(4:49/km) 158/166bpm 74cal 16) 1km - 4:58(4:58/km) 154/158bpm 73cal 17) 1km - 4:54(4:54/km) 157/164bpm 74cal 18) 1km - 4:41(4:41/km) 162/170bpm 74cal 19) 1km - 5:09(5:09/km) 159/168bpm 79cal 20) 1km - 4:42(4:42/km) 167/181bpm 76cal 21) 1km - 4:44(4:44/km) 170/186bpm 78cal 22) 0.04km - 8(3:11/km) 185/185bpm 2cal Add a comment 3.1mi, 17:55 Running - Race Split Summary === 1) 1km - 3:16(3:16/km) 172/184bpm 53cal 2) 1km - 3:30(3:30/km) 182/187bpm 63cal 3) 1km - 3:41(3:41/km) 174/178bpm 64cal 4) 1km - 4:02(4:02/km) 178/182bpm 70cal 5) 0.99km - 3:26(3:29/km) 183/187bpm 63cal Add a comment 1.4mi, 12:12 Running - Warm Up Split Summary === 1) 1km - 5:14(5:14/km) 157/170bpm 80cal 2) 1km - 5:21(5:21/km) 159/171bpm 85cal 3) 0.31km - 1:37(5:14/km) 152/171bpm 23cal Add a comment	10.8mi, 1:32:00 Running - Medium Long Run Split Summary === 1) 1km - 5:35(5:35/km) 135/153bpm 70cal 2) 1km - 5:00(5:00/km) 157/171bpm 78cal 3) 1km - 5:09(5:09/km) 162/173bpm 82cal 4) 1km - 5:14(5:14/km) 156/165bpm 79cal 5) 1km - 4:21(4:21/km) 158/174bpm 65cal 6) 1km - 5:04(5:04/km) 164/173bpm 81cal 7) 1km - 5:15(5:15/km) 164/173bpm 83cal 8) 1km - 5:29(5:29/km) 161/179bpm 80cal 9) 1km - 5:04(5:04/km) 171/182bpm 84cal 10) 1km - 5:56(5:56/km) 155/173bpm 77cal 11) 1km - 5:43(5:43/km) 170/179bpm 94cal 12) 1km - 5:36(5:36/km) 171/177bpm 93cal 13) 1km - 5:37(5:37/km) 174/180bpm 94cal 14) 1km - 5:33(5:33/km) 168/176bpm 88cal 15) 1km - 5:35(5:35/km) 171/185bpm 90cal 16) 1km - 5:13(5:13/km) 173/180bpm 87cal 17) 1km - 5:07(5:07/km) 176/182bpm 86cal 18) 0.3km - 1:28(4:48/km) 176/181bpm 24cal Add a comment	4.2mi, 27:57 Running - Tempo Split Summary === 1) 1km - 4:05(4:05/km) 142/166bpm 54cal 2) 1km - 4:13(4:13/km) 152/168bpm 64cal 3) 1km - 4:13(4:13/km) 150/157bpm 62cal 4) 1km - 4:06(4:06/km) 148/155bpm 59cal 5) 1km - 4:13(4:13/km) 147/156bpm 59cal 6) 1km - 4:18(4:18/km) 153/160bpm 64cal 7) 0.68km - 2:48(4:06/km) 155/157bpm 43cal Add a comment	6.2mi, 52:58 Running - General Split Summary === 1) 1km - 5:19(5:19/km) 122/162bpm 55cal 2) 1km - 5:18(5:18/km) 154/185bpm 74cal 3) 1km - 5:13(5:13/km) 120/128bpm 42cal 4) 1km - 5:18(5:18/km) 123/130bpm 47cal 5) 1km - 5:26(5:26/km) 121/137bpm 45cal 6) 1km - 5:33(5:33/km) 114/124bpm 36cal 7) 1km - 5:03(5:03/km) 128/167bpm 46cal 8) 1km - 5:32(5:32/km) 109/144bpm 30cal 9) 1km - 5:08(5:08/km) 126/158bpm 44cal 10) 1km - 5:07(5:07/km) 127/151bpm 45cal 11) 0.01km - 3(3:38/km) 126/126bpm Add a comment	4.8mi, 41:09 Running - General Split Summary === 1) 1km - 5:26(5:26/km) 179/190bpm 95cal 2) 1km - 5:15(5:15/km) 154/189bpm 73cal 3) 1km - 5:29(5:29/km) 131/157bpm 50cal 4) 1km - 5:18(5:18/km) 124/156bpm 37cal 5) 1km - 5:16(5:16/km) 124/142bpm 37cal 6) 1km - 5:39(5:39/km) 120/132bpm 35cal 7) 1km - 5:16(5:16/km) 124/147bpm 35cal 8) 0.65km - 3:30(5:25/km) 120/132bpm 20cal Add a comment	1.1mi, 8:18 Running - General Split Summary === 1) 1km - 4:56(4:56/km) 134/148bpm 60cal 2) 0.7km - 3:23(4:50/km) 155/170bpm 51cal Add a comment	12.7mi, 1:39:01 Running - Medium Long Run Split Summary === 1) 1km - 4:41(4:41/km) 100/130bpm 31cal 2) 1km - 4:06(4:06/km) 150/167bpm 59cal 3) 1km - 4:08(4:08/km) 153/162bpm 62cal 4) 1km - 5:01(5:01/km) 147/155bpm 71cal 5) 1km - 4:40(4:40/km) 143/151bpm 61cal 6) 1km - 4:26(4:26/km) 148/153bpm 62cal 7) 1km - 4:23(4:23/km) 151/159bpm 63cal 8) 1km - 4:24(4:24/km) 153/158bpm 64cal 9) 1km - 5:11(5:11/km) 148/160bpm 69cal 10) 1km - 5:00(5:00/km) 145/153bpm 66cal 11) 1km - 4:55(4:55/km) 157/168bpm 72cal 12) 1km - 4:57(4:57/km) 140/161bpm 57cal 13) 1km - 4:52(4:52/km) 144/157bpm 58cal 14) 1km - 4:54(4:54/km) 137/157bpm 52cal 15) 1km - 5:03(5:03/km) 129/142bpm 43cal 16) 1km - 5:01(5:01/km) 139/148bpm 54cal 17) 1km - 4:56(4:56/km) 131/140bpm 40cal 18) 1km - 5:00(5:00/km) 134/141bpm 43cal 19) 1km - 5:06(5:06/km) 132/141bpm 41cal 20) 1km - 5:46(5:46/km) 138/160bpm 58cal 21) 0.51km - 2:32(5:00/km) 135/144bpm 24cal 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
10.4mi, 1:29:19 Running - Medium Long Run Split Summary === 1) 1km - 4:50(4:50/km) 88/146bpm 22cal 2) 1km - 4:29(4:29/km) 157/167bpm 70cal 3) 1km - 4:59(4:59/km) 142/163bpm 65cal 4) 1km - 5:01(5:01/km) 148/165bpm 70cal 5) 1km - 5:27(5:27/km) 133/161bpm 56cal 6) 1km - 5:06(5:06/km) 138/161bpm 59cal 7) 1km - 5:30(5:30/km) 145/158bpm 72cal 8) 1km - 5:05(5:05/km) 146/153bpm 68cal 9) 1km - 5:30(5:30/km) 134/153bpm 54cal 10) 1km - 6:47(6:47/km) 128/158bpm 61cal 11) 1km - 5:25(5:25/km) 130/145bpm 50cal 12) 1km - 5:46(5:46/km) 139/168bpm 62cal 13) 1km - 5:35(5:35/km) 137/144bpm 58cal 14) 1km - 5:39(5:39/km) 132/143bpm 48cal 15) 1km - 5:23(5:23/km) 128/142bpm 44cal 16) 1km - 5:26(5:26/km) 125/138bpm 43cal 17) 0.65km - 3:22(5:11/km) 145/162bpm 41cal Add a comment	6.2mi, 47:42 Running - Hill Work Split Summary === 1) 0.65km - 3:14(4:57/km) 178/188bpm 55cal 2) 0.34km - 1:47(5:11/km) 165/186bpm 28cal 3) 0.31km - 1:33(5:03/km) 149/177bpm 20cal 4) 0.31km - 1:34(5:08/km) 165/179bpm 25cal 5) 0.3km - 1:34(5:11/km) 164/178bpm 25cal 6) 0.31km - 1:35(5:09/km) 159/176bpm 23cal 7) 0.3km - 1:35(5:17/km) 166/177bpm 25cal 8) 0.31km - 1:37(5:14/km) 159/176bpm 24cal 9) 0.31km - 1:38(5:16/km) 154/170bpm 23cal 10) 0.31km - 1:38(5:20/km) 155/172bpm 23cal 11) 0.3km - 1:41(5:35/km) 152/173bpm 23cal 12) 0.91km - 4:31(4:59/km) 144/155bpm 55cal 13) 0.4km - 1:39(4:07/km) 152/171bpm 22cal 14) 0.4km - 1:41(4:13/km) 162/170bpm 26cal 15) 0.4km - 1:36(4:00/km) 166/172bpm 25cal 16) 0.39km - 1:40(4:12/km) 165/170bpm 27cal 17) 0.4km - 1:38(4:05/km) 163/172bpm 26cal 18) 0.4km - 1:40(4:11/km) 164/172bpm 26cal 19) 0.4km - 1:43(4:17/km) 159/166bpm 26cal 20) 0.4km - 1:39(4:07/km) 166/169bpm 26cal 21) 0.39km - 1:36(4:07/km) 165/169bpm 25cal 22) 0.4km - 1:46(4:29/km) 158/170bpm 27cal 23) 1km - 5:13(5:13/km) 143/164bpm 57cal 24) 0.38km - 1:55(4:59/km) 150/165bpm 24cal Add a comment	9.3mi, 1:17:58 Running - Medium Long Run Split Summary === 1) 1km - 4:41(4:41/km) 183/195bpm 84cal 2) 1km - 5:29(5:29/km) 156/194bpm 81cal 3) 1km - 6:02(6:02/km) 131/152bpm 59cal 4) 1km - 7:24(7:24/km) 115/136bpm 48cal 5) 1km - 5:47(5:47/km) 137/165bpm 63cal 6) 1km - 5:24(5:24/km) 132/159bpm 52cal 7) 1km - 4:29(4:29/km) 146/167bpm 58cal 8) 1km - 4:30(4:30/km) 144/151bpm 54cal 9) 1km - 5:12(5:12/km) 137/152bpm 52cal 10) 1km - 5:20(5:20/km) 132/142bpm 43cal 11) 1km - 4:44(4:44/km) 140/149bpm 50cal 12) 1km - 4:47(4:47/km) 131/148bpm 35cal 13) 1km - 4:27(4:27/km) 147/158bpm 56cal 14) 1km - 4:47(4:47/km) 134/142bpm 39cal 15) 1km - 4:51(4:51/km) 144/160bpm 56cal 16) 0.01km - 3(3:41/km) 134/135bpm Add a comment	1.1mi, 8:37 Running - General Split Summary === 1) 1km - 5:02(5:02/km) 176/188bpm 79cal 2) 0.72km - 3:35(4:58/km) 186/190bpm 62cal Add a comment	4.6mi, 34:07 Running - Intervals Split Summary === 1) 1km - 4:41(4:41/km) 131/191bpm 46cal 2) 0.51km - 2:43(5:17/km) 143/191bpm 33cal 3) 0.4km - 1:19(3:18/km) 156/179bpm 17cal 4) 0.11km - 1:00(8:53/km) 153/176bpm 13cal 5) 0.4km - 1:17(3:13/km) 159/179bpm 17cal 6) 0.15km - 1:00(6:34/km) 157/179bpm 14cal 7) 0.4km - 1:18(3:15/km) 166/184bpm 19cal 8) 0.18km - 1:00(5:33/km) 166/180bpm 15cal 9) 0.4km - 1:21(3:22/km) 169/180bpm 21cal 10) 0.17km - 1:00(5:47/km) 159/174bpm 14cal 11) 0.4km - 1:23(3:27/km) 169/179bpm 21cal 12) 0.11km - 1:00(9:12/km) 152/174bpm 12cal 13) 0.4km - 1:20(3:20/km) 161/173bpm 18cal 14) 0.1km - 1:00(10:19/km) 148/174bpm 11cal 15) 0.4km - 1:24(3:29/km) 163/178bpm 18cal 16) 0.18km - 1:00(5:39/km) 165/180bpm 15cal 17) 0.4km - 1:25(3:34/km) 164/175bpm 21cal 18) 0.03km - 1:00(31:48/km) 146/172bpm 11cal 19) 0.4km - 1:22(3:26/km) 164/178bpm 19cal 20) 0.11km - 1:00(9:07/km) 154/177bpm 13cal 21) 0.4km - 1:23(3:28/km) 160/172bpm 19cal 22) 0.07km - 44(10:13/km) 156/172bpm 10cal 23) 0km - 5(18:35/km) 126/129bpm 24) 0.64km - 3:22(5:14/km) 141/163bpm 34cal Add a comment	13.1mi, 1:37:44 Running - Medium Long Run Split Summary === 1) 1km - 4:47(4:47/km) 155/192bpm 63cal 2) 1km - 4:12(4:12/km) 173/186bpm 66cal 3) 1km - 4:21(4:21/km) 157/167bpm 62cal 4) 1km - 4:28(4:28/km) 146/168bpm 54cal 5) 1km - 4:34(4:34/km) 147/157bpm 55cal 6) 1km - 4:19(4:19/km) 161/170bpm 63cal 7) 1km - 4:27(4:27/km) 146/165bpm 52cal 8) 1km - 4:14(4:14/km) 153/166bpm 56cal 9) 1km - 4:11(4:11/km) 142/148bpm 44cal 10) 1km - 4:26(4:26/km) 152/165bpm 57cal 11) 1km - 4:33(4:33/km) 144/157bpm 51cal 12) 1km - 4:46(4:46/km) 143/167bpm 49cal 13) 1km - 4:31(4:31/km) 141/149bpm 43cal 14) 1km - 4:38(4:38/km) 142/153bpm 46cal 15) 1km - 4:33(4:33/km) 140/145bpm 41cal 16) 1km - 4:50(4:50/km) 138/146bpm 39cal 17) 1km - 4:48(4:48/km) 139/146bpm 41cal 18) 1km - 5:10(5:10/km) 136/143bpm 37cal 19) 1km - 5:01(5:01/km) 136/143bpm 37cal 20) 1km - 5:27(5:27/km) 130/138bpm 28cal 21) 1km - 5:10(5:10/km) 139/153bpm 42cal 22) 0.05km - 17(5:21/km) 133/137bpm 2cal Add a comment	-

2020	Distance	Date	Result	WAVA
Hillingdon 20	20mi	8 Mar		0.00%
The Big Half	13.1mi	1 Mar	1:22:44	71.69%
2019	Distance	Date	Result	WAVA
Frankfurt Marathon	26.2mi	27 Oct	3:10:09	65.69%
Serpentine Last Friday of the Month 5K	5km	25 Oct	17:33	74.36%
Great South Run	10mi	20 Oct	58:41	75.97%
Great South Run 5k	5km	19 Oct	16:52	77.37%
Old Money Run (10 Miles)	10mi	22 Sep	1:05:50	67.72%
Bedford parkrun	5km	14 Sep	16:43	78.07%
Great North Run	13.1mi	8 Sep	1:15:46	78.28%
Great North 5k	4.7km	7 Sep	15:32	78.97%
EMGP Silverstone 10k	10km	4 Sep	34:54	77.83%
Serpentine Last Friday of the Month 5K	5km	30 Aug		0.00%
Tour Of Milton Keynes: Willen Lake '6'	6.4mi	30 Aug		0.00%
Tour Of Milton Keynes: Campbell Park 'Five'	7km	28 Aug		0.00%
Tour of Milton Keynes: Stantonbury Track Mile	1mi	27 Aug	4:49	77.92%
Tour of Milton Keynes: Tattenhoe Park 11k	10.9km	25 Aug		0.00%
HHH Open 10000	10000mi	24 Aug		0.00%
Sri Chinmoy 5K Series Hasty Hare 5	5km	5 Aug	17:00	76.77%
Beat the Barge	5mi	3 Aug	28:54	74.64%
Redway Runners Green Mile	1mi	1 Aug	5:02	74.57%
Doug Anderson 5k	5km	31 Jul	17:20	75.29%
Sri Chinmoy Flying Falcon 5K	5km	29 Jul	17:16	75.58%
MK5000 - 3000 Official Split	3000mi	27 Jul	9:57	74.56%
MK5000 PB Special	5000mi	27 Jul	16:46	77.83%
Brooks Last Friday of the Month 5k – July	5km	26 Jul	18:13	71.64%
Beds AAA 10K	10km	19 Jul	35:10	77.24%
Silver Starling 5K	5km	15 Jul	17:45	73.52%
Milton Keynes 10k EMGP Series race 8	10km	9 Jul	37:00	73.41%
Kangaroo Hop 5K	5km	8 Jul	17:35	74.22%
Serpentine Last Friday of the Month 5K	5km	28 Jun	18:01	72.43%
Harborough 5 EMGP Series race 6	5mi	25 Jun	28:57	74.51%
Cattle Creep 10K	10km	20 Jun	36:49	73.78%
Weedon 10k EMGP Series race 7	10km	18 Jun	37:24	72.63%
MK24 Solo	24hr	15 Jun	105.6 / km	0.00%
Corby 5 EMGP Series race 4	5mi	12 Jun	28:59	74.43%
Dashing Deer 5K	5km	10 Jun	17:47	73.38%
Banbury 5 EMGP Series race 5	5mi	4 Jun	28:49	74.86%
Sri Chinmoy Speedy Steeds 5K	5km	3 Jun	17:26	74.86%

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wshippin MS

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