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wshippin MS

About

Race Times

All Races

Mileage

Training

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UKnetrunner, Redway Runners, Sweatshop Running Community - Milton Keynes

Races
608
Miles
14198
Miles
50
Miles
755
WAVA
77.39%
Mile
4:52
3000m
10:09
5000m
16:48
5k
17:01
5M
28:24
10k
35:03
10M
1:00:09
Half
1:19:09
20M
2:14:59
Mara
2:55:51

About Me

Targets for 2017
To get within 60s of previous bests.

Planned Races

22 Feb 19	Serpentine Last Friday of the Month 5K
03 Mar 19	Mornington Chasers Regent's Park 10K
10 Mar 19	The Big Half
29 Mar 19	Serpentine Last Friday of the Month 5K
28 Apr 19	London Marathon

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

2019 Targets

RUN
2000

Set your targets for 2019

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Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	The Brian Graves Tour of Milton Keynes - Track Mile1mi	4:52	4:52	76.24	22				5:05	4:52	5:03	5:20	5:14	4:59
1.1mi	Les Irvine Memorial 1.1 mile OU Relay1.1mi	5:32	5:02	73.75	3			5:52	5:32	5:49
3000m	MK5000 - 3000 Official Split3000m	10:09	5:27	72.82	1									10:09
4km	Bupa Great Winter Run4km	20:39	8:18	47.35	1	20:39
2.5mi	Furzton Relay2.5mi	14:13	5:41	73.01	4				14:13	14:44		15:05		15:41
5km	Great South Run 5K5km	17:01	5:29	75.81	312	20:18	18:42	17:30	17:01	17:02	17:41	18:09	18:02	17:18	18:05
3.5mi	Squeaky bone trail relay3.5mi	21:44	6:13	66.87	4		23:38	23:21	21:44	22:03
4.4mi	DLRR Handicap Race4.4mi	25:25	5:47	73.83	7		28:33	26:56	25:25	25:43
5mi	Blisworth Friday 5 EMGP Series race 35mi	28:24	5:41	75.08	35		32:22	29:22	28:24	30:23	29:47	31:00	31:23	30:17
6mi	Rugby 6 EMGP Series race 26mi	34:49	5:48	74.47	6			38:07	34:49	36:08		38:37	36:48	36:32
10km	Silverstone 10K EMGP Series race 110km	35:03	5:38	76.60	95	43:47	40:09	37:56	35:03	35:39	36:54	38:06	37:44	36:24	37:20
12km	Not the Roman IX12km	44:24	5:57	73.24	10			48:22	44:37	44:24	47:00	48:48	49:17	49:49
9mi	Norton 99mi	56:49	6:19	69.93	1					56:49
10mi	Great South Run10mi	1:00:09	6:01	73.94	14	1:18:28	1:07:06	1:02:04	1:00:47	1:00:48	1:05:02	1:06:40	1:04:34	1:00:09
13.1mi	Great North Run13.1mi	1:19:09	6:03	74.82	44	1:45:30	1:28:04	1:23:54	1:20:19	1:19:09	1:24:28	1:24:43	1:25:59	1:19:48
21.1km	Milton Keynes Winter Half Marathon21.1km	1:28:16	6:44	67.16	1									1:28:16
20mi	Oakley 2020mi	2:14:59	6:45	68.61	4			2:23:45		2:14:59		2:47:04		2:31:43
26.2mi	Frankfurt Marathon26.2mi	2:55:51	6:43	71.04	18			3:27:17	3:03:37	3:02:10	3:16:56	3:47:24	3:41:58	2:55:51
60km	Thunder Run 24 Hr Team60km	9:20:10	15:02	31.73	1				9:20:10
40mi	Endure 24 (8 Laps - solo)40mi	13:33:01	20:20	23.46	1					13:33:01
85mi	Endure 24 (17 Laps - solo)85mi	24:52:10	17:33	27.16	1				24:52:10

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	207	137	0	0	0	0	0	0	0	0	0	0	344
2019	0.1	0	0	0	0	0	0	0	0	0	0	0	0.1
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
2018	0.6	0.4	0.2	0	0	0	1	1.4	0.6	0.4	0.3	0.6	5.4
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
2017	0	0	0	0.1	0	0	0.6	0	0	0	0	0.1	0.7
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
2016	0.9	4.9	0	0.1	0.3	0	0	0.5	0.1	0.3	0.3	0.3	7.7
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
2015	0.5	1.1	0	0	0.8	0	0.8	0.9	0	0	0	0	4.1
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
2014	0	0.1	0	0.2	0	0	0	2.5	0	0.1	0	0.2	3.1
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
2013	0.6	0.8	0.5	1.6	0	0	1.2	0	0	0	0.1	0	4.8
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
2012	0	0	0	0	0	0	0	6.2	6.3	0	0	2.8	15.3
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
2011	0	0	0	0	0	0	0	0	0	3.7	0	0	3.7
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
2010	0	0	0	0	0	0	0	0	0	0	1.2	0	1.2
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
2009	0	0	0	0	0	0	0	0	2.5	1.2	0	0	3.7

Wed 23rd Jan Jan 23	Thu 24th Jan Jan 24	Fri 25th Jan Jan 25	Sat 26th Jan Jan 26	Sun 27th Jan Jan 27	Mon 28th Jan Jan 28	Tue 29th Jan Jan 29
0.4mi, 2:47 Running - Warm Down Split Summary === 1) 0.6km - 2:47(4:40/km) 146/156bpm 36cal 12.86/15.18kmph Add a comment 1.1mi, 6:05 Running - Intervals Split Summary === 1) 0.28km - 1:02(3:42/km) 150/170bpm 12cal 16.21/19.68kmph 2) 0.54km - 2:01(3:44/km) 161/174bpm 29cal 16.05/19.38kmph 3) 0.86km - 3:02(3:30/km) 168/176bpm 45cal 17.14/20.22kmph Add a comment 1.1mi, 6:02 Running - Intervals Split Summary === 1) 0.28km - 1:01(3:36/km) 151/169bpm 12cal 16.65/20.32kmph 2) 0.56km - 2:01(3:37/km) 161/174bpm 28cal 16.6/19.55kmph 3) 0.9km - 3:00(3:20/km) 168/178bpm 45cal 18/20.56kmph Add a comment 2.5mi, 19:26 Running - Warm Up Split Summary === 1) 1km - 3:57(3:57/km) 155/160bpm 56cal 15.16/17.5kmph 2) 1km - 4:01(4:01/km) 162/170bpm 59cal 14.94/16.86kmph 3) 1km - 5:31(5:31/km) 131/168bpm 58cal 10.88/14.51kmph 4) 1km - 5:34(5:34/km) 135/153bpm 60cal 10.79/15.45kmph 5) 0.08km - 23(4:34/km) 150/151bpm 5cal 13.13/14.54kmph Add a comment	3.5mi, 26:25 Running - General Split Summary === 1) 1km - 4:51(4:51/km) 130/146bpm 51cal 12.38/14.91kmph 2) 1km - 4:41(4:41/km) 129/141bpm 47cal 12.82/13.81kmph 3) 1km - 4:35(4:35/km) 137/154bpm 51cal 13.09/14.11kmph 4) 1km - 4:41(4:41/km) 147/155bpm 60cal 12.82/13.98kmph 5) 1km - 4:35(4:35/km) 143/150bpm 53cal 13.09/14.51kmph 6) 0.65km - 3:02(4:41/km) 150/158bpm 39cal 12.82/13.54kmph Add a comment	7.2mi, 59:57 Running - General Split Summary === 1) 1km - 5:29(5:29/km) 136/172bpm 62cal 10.94/16.93kmph 2) 1km - 4:44(4:44/km) 148/167bpm 64cal 12.66/17.77kmph 3) 1km - 5:09(5:09/km) 140/148bpm 63cal 11.66/12.7kmph 4) 1km - 4:54(4:54/km) 141/148bpm 60cal 12.24/13.87kmph 5) 1km - 5:03(5:03/km) 144/159bpm 61cal 11.89/14.51kmph 6) 1km - 4:52(4:52/km) 153/162bpm 68cal 12.34/14.64kmph 7) 1km - 4:59(4:59/km) 152/166bpm 67cal 12.03/16.39kmph 8) 1km - 5:03(5:03/km) 141/147bpm 57cal 11.87/13.94kmph 9) 1km - 5:23(5:23/km) 148/159bpm 68cal 11.15/13.94kmph 10) 1km - 5:24(5:24/km) 140/150bpm 55cal 11.11/12.56kmph 11) 1km - 5:14(5:14/km) 145/163bpm 62cal 11.46/13.94kmph 12) 0.61km - 3:43(6:02/km) 135/148bpm 34cal 9.94/11.62kmph Add a comment 3.1mi, 18:08 Running - Race Split Summary === 1) 1km - 3:33(3:33/km) 133/151bpm 40cal 16.87/20.12kmph 2) 1km - 3:33(3:33/km) 152/161bpm 49cal 16.94/17.74kmph 3) 1km - 3:45(3:45/km) 144/151bpm 47cal 15.98/17.5kmph 4) 1km - 3:47(3:47/km) 146/158bpm 48cal 15.83/16.86kmph 5) 0.97km - 3:30(3:36/km) 152/162bpm 47cal 16.68/17.97kmph Add a comment 0.8mi, 5:43 Running - Warm Up Split Summary === 1) 1km - 4:35(4:35/km) 140/148bpm 56cal 13.07/15.05kmph 2) 0.25km - 1:07(4:34/km) 141/146bpm 13cal 13.16/14.61kmph Add a comment	2.3mi, 17:52 Running - Warm Down Split Summary === 1) 1km - 4:38(4:38/km) 144/159bpm 61cal 12.96/15.92kmph 2) 1km - 4:47(4:47/km) 152/158bpm 68cal 12.56/13.07kmph 3) 1km - 5:01(5:01/km) 147/155bpm 68cal 11.96/12.87kmph 4) 0.66km - 3:27(5:12/km) 144/149bpm 44cal 11.52/11.96kmph Add a comment 3.1mi, 18:33 Running - Race Split Summary === 1) 1km - 3:30(3:30/km) 169/180bpm 53cal 17.16/20.29kmph 2) 1km - 3:41(3:41/km) 177/179bpm 59cal 16.31/17.16kmph 3) 1km - 3:37(3:37/km) 177/183bpm 58cal 16.55/17.5kmph 4) 1km - 3:50(3:50/km) 175/178bpm 61cal 15.64/16.29kmph 5) 1km - 3:54(3:54/km) 173/181bpm 62cal 15.37/16.69kmph 6) 0.01km - 1(1:30/km) 178/178bpm 39.85/16.69kmph Add a comment 1.1mi, 8:14 Running - Warm Up Split Summary === 1) 1km - 4:57(4:57/km) 143/154bpm 63cal 12.12/15.08kmph 2) 0.7km - 3:17(4:41/km) 150/157bpm 45cal 12.79/14.24kmph Add a comment	12.8mi, 1:33:47 Running - Long Run Split Summary === 1) 1km - 4:58(4:58/km) 178/199bpm 80cal 12.1/13.54kmph 2) 1km - 4:35(4:35/km) 183/189bpm 77cal 13.1/14.01kmph 3) 1km - 4:30(4:30/km) 175/181bpm 72cal 13.33/14.11kmph 4) 1km - 4:27(4:27/km) 163/172bpm 66cal 13.46/14.34kmph 5) 1km - 4:31(4:31/km) 164/171bpm 67cal 13.29/14.34kmph 6) 1km - 4:34(4:34/km) 157/170bpm 62cal 13.16/14.88kmph 7) 1km - 4:29(4:29/km) 163/170bpm 66cal 13.37/14.04kmph 8) 1km - 4:21(4:21/km) 164/169bpm 64cal 13.77/14.78kmph 9) 1km - 4:28(4:28/km) 161/168bpm 63cal 13.41/14.81kmph 10) 1km - 4:34(4:34/km) 161/167bpm 65cal 13.16/13.54kmph 11) 1km - 4:31(4:31/km) 161/167bpm 63cal 13.27/14.81kmph 12) 1km - 4:42(4:42/km) 161/166bpm 67cal 12.74/13.17kmph 13) 1km - 4:36(4:36/km) 161/169bpm 64cal 13.07/13.74kmph 14) 1km - 4:30(4:30/km) 165/172bpm 66cal 13.34/14.51kmph 15) 1km - 4:29(4:29/km) 162/167bpm 64cal 13.38/14.24kmph 16) 1km - 4:34(4:34/km) 164/169bpm 66cal 13.14/13.74kmph 17) 1km - 4:37(4:37/km) 162/166bpm 66cal 13.01/13.54kmph 18) 1km - 4:31(4:31/km) 161/167bpm 63cal 13.31/14.98kmph 19) 1km - 4:46(4:46/km) 160/167bpm 65cal 12.61/14.75kmph 20) 1km - 4:31(4:31/km) 163/166bpm 65cal 13.29/13.87kmph 21) 0.56km - 2:34(4:34/km) 165/167bpm 37cal 13.15/14.11kmph Add a comment	1.3mi, 10:11 Running - Warm Down Split Summary === 1) 1km - 4:55(4:55/km) 147/154bpm 65cal 12.2/14.38kmph 2) 1km - 4:41(4:41/km) 154/159bpm 66cal 12.8/13.98kmph 3) 0.12km - 35(4:57/km) 154/156bpm 8cal 12.11/13.64kmph Add a comment 15mi, 1:43:52 Running - Long Run Split Summary === 1) 1km - 4:43(4:43/km) 129/166bpm 49cal 12.7/14.61kmph 2) 1km - 4:35(4:35/km) 162/175bpm 66cal 13.1/14.88kmph 3) 1km - 4:39(4:39/km) 142/158bpm 54cal 12.88/15.42kmph 4) 1km - 3:33(3:33/km) 164/176bpm 52cal 16.9/18.44kmph 5) 1km - 3:42(3:42/km) 174/182bpm 57cal 16.23/17.33kmph 6) 1km - 3:41(3:41/km) 172/176bpm 56cal 16.27/17.2kmph 7) 1km - 3:44(3:44/km) 175/180bpm 58cal 16.05/16.96kmph 8) 1km - 4:13(4:13/km) 169/172bpm 63cal 14.25/15.65kmph 9) 1km - 3:54(3:54/km) 166/174bpm 58cal 15.4/16.63kmph 10) 1km - 3:57(3:57/km) 162/164bpm 57cal 15.18/16.59kmph 11) 1km - 4:08(4:08/km) 164/168bpm 60cal 14.53/15.96kmph 12) 0.93km - 3:45(4:03/km) 163/168bpm 54cal 14.81/16.06kmph 13) 1km - 4:09(4:09/km) 165/172bpm 59cal 14.43/17.06kmph 14) 1km - 3:59(3:59/km) 175/180bpm 61cal 15.09/16.79kmph 15) 1km - 4:17(4:17/km) 176/181bpm 67cal 14.03/16.59kmph 16) 1km - 4:47(4:47/km) 175/179bpm 74cal 12.52/15.69kmph 17) 1km - 4:22(4:22/km) 171/177bpm 66cal 13.73/15.12kmph 18) 1km - 4:11(4:11/km) 164/169bpm 60cal 14.36/16.12kmph 19) 1km - 4:15(4:15/km) 163/173bpm 61cal 14.1/16.16kmph 20) 1km - 4:48(4:48/km) 166/177bpm 70cal 12.52/15.99kmph 21) 1km - 4:56(4:56/km) 161/170bpm 69cal 12.15/14.88kmph 22) 1km - 4:37(4:37/km) 158/164bpm 62cal 13/15.52kmph 23) 1km - 4:53(4:53/km) 156/167bpm 61cal 12.29/15.69kmph 24) 1km - 4:59(4:59/km) 157/167bpm 65cal 12.03/14.68kmph 25) 0.23km - 1:04(4:33/km) 157/160bpm 14cal 13.18/14.78kmph Add a comment	4mi, 26:14 Running - Tempo Split Summary === 1) 1km - 4:23(4:23/km) 137/152bpm 59cal 13.67/16.89kmph 2) 1km - 4:10(4:10/km) 149/158bpm 66cal 14.41/14.61kmph 3) 1km - 4:10(4:10/km) 150/155bpm 65cal 14.39/15.38kmph 4) 1km - 4:02(4:02/km) 150/155bpm 63cal 14.85/15.32kmph 5) 1km - 4:01(4:01/km) 156/161bpm 65cal 14.95/15.96kmph 6) 1km - 3:47(3:47/km) 163/169bpm 64cal 15.89/17.74kmph 7) 0.43km - 1:41(3:56/km) 160/163bpm 28cal 15.25/15.92kmph Add a comment
Wed 30th Jan Jan 30	Thu 31st Jan Jan 31	Fri 1st Feb Feb 1	Sat 2nd Feb Feb 2	Sun 3rd Feb Feb 3	Mon 4th Feb Feb 4	Tue 5th Feb Feb 5
3.4mi, 21:37 Running - Treadmill Split Summary === 1) 1.61km - 6:00(3:44/km) 138/144bpm 83cal 16.1/16.76kmph 2) 1.61km - 6:24(3:59/km) 149/160bpm 97cal 15.09/16.23kmph 3) 1.61km - 6:33(4:04/km) 156/164bpm 106cal 14.74/15.28kmph 4) 0.63km - 2:40(4:15/km) 157/162bpm 43cal 14.11/15.08kmph Add a comment	2.5mi, 1:07:08 Running - Cross Country Split Summary === 1) 1.61km - 29:08(18:06/km) 100/145bpm 179cal 38/71rpm 3.32/5.71kmph 2) 1.61km - 24:18(15:06/km) 99/140bpm 131cal 44/70rpm 3.97/8.43kmph 3) 0.84km - 13:42(16:20/km) 99/115bpm 69cal 46/58rpm 3.67/5.27kmph Add a comment	5mi, 48:59 Running - Easy Split Summary === 1) 1km - 7:05(7:05/km) 160/191bpm 113cal 8.46/14.88kmph 2) 1km - 5:43(5:43/km) 153/167bpm 86cal 10.51/14.75kmph 3) 1km - 5:48(5:48/km) 136/175bpm 65cal 10.34/15.85kmph 4) 1km - 5:37(5:37/km) 136/149bpm 61cal 10.67/13.94kmph 5) 1km - 6:22(6:22/km) 131/171bpm 62cal 9.43/11.99kmph 6) 1km - 6:20(6:20/km) 130/150bpm 57cal 9.48/11.96kmph 7) 1km - 5:54(5:54/km) 132/186bpm 55cal 10.17/12.53kmph 8) 1km - 5:37(5:37/km) 134/186bpm 51cal 10.68/12.23kmph 9) 0.09km - 32(6:08/km) 132/141bpm 4cal 9.78/11.79kmph Add a comment	3.1mi, 19:08 Running - Race Split Summary === 1) 1km - 3:40(3:40/km) 145/159bpm 52cal 16.33/20.76kmph 2) 1km - 3:45(3:45/km) 155/162bpm 59cal 15.98/16.79kmph 3) 1km - 3:55(3:55/km) 151/159bpm 59cal 15.32/16.02kmph 4) 1km - 3:54(3:54/km) 148/152bpm 55cal 15.35/16.29kmph 5) 1km - 3:50(3:50/km) 149/157bpm 54cal 15.65/16.56kmph 6) 0.02km - 3(2:55/km) 149/150bpm 20.62/16.46kmph Add a comment 0.8mi, 5:12 Running - Warm Up Split Summary === 1) 1km - 4:16(4:16/km) 133/149bpm 52cal 14.08/14.54kmph 2) 0.22km - 57(4:19/km) 136/143bpm 12cal 13.9/14.34kmph Add a comment	9mi, 1:03:35 Running - Medium Long Run Split Summary === 1) 1km - 4:28(4:28/km) 136/150bpm 58cal 13.45/15.69kmph 2) 1km - 4:15(4:15/km) 145/156bpm 61cal 14.09/14.81kmph 3) 1km - 4:06(4:06/km) 152/163bpm 63cal 14.63/15.75kmph 4) 1km - 4:16(4:16/km) 160/168bpm 70cal 14.05/15.15kmph 5) 1km - 4:12(4:12/km) 163/168bpm 69cal 14.28/15.89kmph 6) 1km - 4:19(4:19/km) 164/174bpm 71cal 13.88/15.28kmph 7) 1km - 4:32(4:32/km) 157/164bpm 69cal 13.25/14.24kmph 8) 1km - 4:50(4:50/km) 160/165bpm 76cal 12.42/14.08kmph 9) 1km - 4:35(4:35/km) 160/167bpm 72cal 13.08/13.98kmph 10) 1km - 4:32(4:32/km) 164/171bpm 73cal 13.22/14.24kmph 11) 1km - 4:27(4:27/km) 158/164bpm 66cal 13.47/14.01kmph 12) 1km - 4:30(4:30/km) 162/170bpm 70cal 13.32/13.98kmph 13) 1km - 4:17(4:17/km) 162/169bpm 65cal 14.01/14.58kmph 14) 1km - 4:28(4:28/km) 163/172bpm 69cal 13.46/15.58kmph 15) 0.42km - 1:47(4:17/km) 158/165bpm 24cal 14.03/14.48kmph Add a comment	4.1mi, 28:42 Running - General Split Summary === 1) 1km - 4:16(4:16/km) 143/177bpm 55cal 14.06/15.75kmph 2) 1km - 4:10(4:10/km) 157/165bpm 67cal 14.39/15.18kmph 3) 1km - 4:28(4:28/km) 151/166bpm 68cal 13.41/14.34kmph 4) 1km - 4:10(4:10/km) 148/157bpm 60cal 14.41/15.32kmph 5) 1km - 4:32(4:32/km) 146/158bpm 62cal 13.24/15.12kmph 6) 1km - 4:22(4:22/km) 153/162bpm 65cal 13.77/14.71kmph 7) 0.61km - 2:44(4:30/km) 160/163bpm 45cal 13.36/16.43kmph Add a comment	4mi, 24:07 Running - Tempo Split Summary === 1) 1km - 3:54(3:54/km) 128/172bpm 43cal 15.36/21.83kmph 2) 1km - 3:52(3:52/km) 164/177bpm 66cal 15.52/17.13kmph 3) 1km - 3:47(3:47/km) 168/172bpm 65cal 15.88/17.47kmph 4) 1km - 3:34(3:34/km) 171/173bpm 62cal 16.79/18.17kmph 5) 1km - 3:45(3:45/km) 170/173bpm 65cal 15.99/16.63kmph 6) 1km - 3:43(3:43/km) 173/175bpm 66cal 16.11/16.76kmph 7) 0.43km - 1:31(3:32/km) 174/175bpm 27cal 16.96/17.2kmph Add a comment
Wed 6th Feb Feb 6	Thu 7th Feb Feb 7	Fri 8th Feb Feb 8	Sat 9th Feb Feb 9	Sun 10th Feb Feb 10	Mon 11th Feb Feb 11	Tue 12th Feb Feb 12
0.7mi, 5:52 Running - Warm Down Split Summary === 1) 1km - 5:26(5:26/km) 142/159bpm 78cal 11.03/11.82kmph 2) 0.08km - 25(5:34/km) 141/142bpm 6cal 10.78/11.05kmph Add a comment 0.2mi, 1:12 Running - Intervals Split Summary === 1) 0.39km - 1:12(3:04/km) 164/178bpm 18cal 19.51/25.56kmph Add a comment 1.1mi, 5:33 Running - Paarlaufs Split Summary === 1) 0.31km - 52(2:49/km) 150/175bpm 12cal 21.27/23.65kmph 2) 0.31km - 55(2:59/km) 164/177bpm 15cal 20.12/23.04kmph 3) 0.31km - 56(3:02/km) 162/179bpm 15cal 19.79/23.41kmph 4) 0.31km - 56(3:03/km) 161/178bpm 15cal 19.62/23.58kmph 5) 0.3km - 55(3:02/km) 163/180bpm 15cal 19.74/26.6kmph 6) 0.31km - 58(3:09/km) 160/180bpm 15cal 19.04/23.78kmph Add a comment 0.2mi, 1:03 Running - Intervals Split Summary === 1) 0.35km - 1:03(3:02/km) 153/175bpm 15cal 19.76/23.55kmph Add a comment 0.7mi, 5:58 Running - Warm Up Split Summary === 1) 1km - 5:35(5:35/km) 121/143bpm 61cal 10.75/13.3kmph 2) 0.04km - 23(9:26/km) 128/134bpm 4cal 6.36/11.02kmph Add a comment	5mi, 30:33 Running - Tempo Split Summary === 1) 1km - 3:54(3:54/km) 139/160bpm 53cal 15.37/16.76kmph 2) 1km - 3:43(3:43/km) 154/160bpm 59cal 16.17/17.2kmph 3) 1km - 3:40(3:40/km) 154/160bpm 58cal 16.38/17.4kmph 4) 1km - 3:34(3:34/km) 158/166bpm 58cal 16.79/17.03kmph 5) 1km - 3:50(3:50/km) 154/161bpm 60cal 15.62/17.33kmph 6) 1km - 3:50(3:50/km) 159/167bpm 62cal 15.65/16.46kmph 7) 1km - 3:52(3:52/km) 154/163bpm 59cal 15.5/17.74kmph 8) 1km - 3:46(3:46/km) 161/164bpm 61cal 15.93/17.84kmph 9) 0.11km - 23(3:40/km) 159/162bpm 6cal 16.39/17.97kmph Add a comment	6.4mi, 1:00:51 Running - General Split Summary === 1) 1km - 5:21(5:21/km) 126/189bpm 54cal 11.22/14.68kmph 2) 1km - 5:00(5:00/km) 140/183bpm 67cal 11.98/20.09kmph 3) 1km - 5:23(5:23/km) 139/164bpm 71cal 11.13/17.7kmph 4) 1km - 5:43(5:43/km) 127/150bpm 58cal 10.51/14.54kmph 5) 1km - 6:56(6:56/km) 122/131bpm 61cal 8.65/12.09kmph 6) 1km - 5:55(5:55/km) 122/134bpm 54cal 10.14/12.39kmph 7) 1km - 5:55(5:55/km) 120/129bpm 48cal 10.14/12.23kmph 8) 1km - 6:24(6:24/km) 117/132bpm 53cal 9.38/10.71kmph 9) 1km - 6:06(6:06/km) 125/135bpm 57cal 9.83/12.77kmph 10) 1km - 6:06(6:06/km) 122/131bpm 51cal 9.82/12.46kmph 11) 0.34km - 2:02(5:56/km) 117/124bpm 14cal 10.12/10.41kmph Add a comment	1.2mi, 9:18 Running - Warm Down Split Summary === 1) 1km - 5:02(5:02/km) 134/150bpm 66cal 11.91/12.5kmph 2) 0.9km - 4:15(4:44/km) 148/163bpm 66cal 12.69/13.57kmph Add a comment 3.1mi, 18:21 Running - Race Split Summary === 1) 1km - 3:33(3:33/km) 168/179bpm 60cal 16.93/23.08kmph 2) 1km - 3:40(3:40/km) 177/179bpm 67cal 16.35/17.54kmph 3) 1km - 3:42(3:42/km) 176/179bpm 67cal 16.22/17.6kmph 4) 1km - 3:58(3:58/km) 173/175bpm 71cal 15.09/16.02kmph 5) 0.94km - 3:28(3:40/km) 176/178bpm 63cal 16.33/18.04kmph Add a comment 1.1mi, 7:04 Running - Warm Up Split Summary === 1) 1km - 3:51(3:51/km) 185/198bpm 75cal 15.56/16.83kmph 2) 0.81km - 3:13(3:58/km) 169/195bpm 57cal 15.11/17.16kmph Add a comment	5.9mi, 49:18 Running - Long Run Split Summary === 1) 1km - 5:05(5:05/km) 150/161bpm 74cal 11.78/13.87kmph 2) 1km - 5:12(5:12/km) 145/154bpm 76cal 11.52/12.77kmph 3) 1km - 5:06(5:06/km) 144/161bpm 72cal 11.75/13.71kmph 4) 1km - 4:53(4:53/km) 141/150bpm 65cal 12.28/13.1kmph 5) 1km - 5:25(5:25/km) 138/151bpm 65cal 11.09/13.07kmph 6) 1km - 5:12(5:12/km) 144/154bpm 69cal 11.55/14.75kmph 7) 1km - 5:23(5:23/km) 140/153bpm 63cal 11.16/13.3kmph 8) 1km - 5:20(5:20/km) 151/170bpm 76cal 11.26/13.81kmph 9) 1km - 5:07(5:07/km) 154/170bpm 75cal 11.71/14.61kmph 10) 0.55km - 2:35(4:43/km) 157/164bpm 40cal 12.72/13.94kmph Add a comment 10mi, 1:09:01 Running - Long Run Split Summary === 1) 1km - 4:17(4:17/km) 144/191bpm 57cal 13.99/20.35kmph 2) 1km - 3:55(3:55/km) 166/174bpm 67cal 15.32/18.71kmph 3) 1km - 4:00(4:00/km) 170/179bpm 71cal 15/18.85kmph 4) 1km - 3:54(3:54/km) 176/181bpm 71cal 15.39/17.1kmph 5) 1km - 4:31(4:31/km) 166/177bpm 78cal 13.31/15.85kmph 6) 1km - 4:29(4:29/km) 168/176bpm 78cal 13.39/16.46kmph 7) 1km - 4:12(4:12/km) 165/180bpm 69cal 14.27/17kmph 8) 1km - 3:52(3:52/km) 172/180bpm 69cal 15.53/18.04kmph 9) 1km - 4:20(4:20/km) 175/180bpm 78cal 13.86/15.96kmph 10) 1km - 4:20(4:20/km) 169/176bpm 76cal 13.83/15.58kmph 11) 1km - 4:25(4:25/km) 165/174bpm 75cal 13.58/16.16kmph 12) 1km - 4:15(4:15/km) 168/174bpm 74cal 14.09/15.79kmph 13) 1km - 4:55(4:55/km) 157/169bpm 76cal 12.2/19.31kmph 14) 1km - 4:45(4:45/km) 159/173bpm 75cal 12.62/15.05kmph 15) 1km - 4:06(4:06/km) 166/177bpm 68cal 14.66/18.54kmph 16) 1km - 4:15(4:15/km) 166/174bpm 72cal 14.11/15.62kmph 17) 0.12km - 30(4:20/km) 167/171bpm 8cal 13.82/15.32kmph Add a comment	13.1mi, 1:47:07 Running - Long Run Split Summary === 1) 1km - 4:33(4:33/km) 127/144bpm 52cal 13.19/15.72kmph 2) 1km - 4:36(4:36/km) 144/152bpm 66cal 13.05/13.54kmph 3) 1km - 4:35(4:35/km) 152/162bpm 71cal 13.11/14.81kmph 4) 1km - 4:40(4:40/km) 154/163bpm 72cal 12.88/13.91kmph 5) 1km - 4:37(4:37/km) 158/162bpm 74cal 13.01/13.74kmph 6) 1km - 4:28(4:28/km) 157/168bpm 70cal 13.44/14.54kmph 7) 1km - 3:57(3:57/km) 162/171bpm 64cal 15.21/17.33kmph 8) 1km - 4:10(4:10/km) 159/165bpm 65cal 14.39/15.79kmph 9) 1km - 4:45(4:45/km) 151/164bpm 64cal 12.63/15.79kmph 10) 1km - 5:36(5:36/km) 163/170bpm 90cal 10.7/11.15kmph 11) 1km - 5:30(5:30/km) 162/170bpm 87cal 10.91/11.56kmph 12) 1km - 5:44(5:44/km) 163/167bpm 91cal 10.45/10.75kmph 13) 1km - 5:33(5:33/km) 164/171bpm 88cal 10.82/11.82kmph 14) 1km - 6:03(6:03/km) 163/172bpm 93cal 9.92/10.98kmph 15) 1km - 5:52(5:52/km) 161/167bpm 87cal 10.21/13.23kmph 16) 1km - 5:53(5:53/km) 161/168bpm 82cal 10.21/11.56kmph 17) 1km - 5:45(5:45/km) 162/167bpm 82cal 10.45/11.62kmph 18) 1km - 5:16(5:16/km) 152/165bpm 54cal 11.39/16.46kmph 19) 1km - 4:51(4:51/km) 155/161bpm 54cal 12.39/13.47kmph 20) 1km - 4:59(4:59/km) 161/168bpm 72cal 12.06/12.8kmph 21) 1km - 4:57(4:57/km) 157/165bpm 57cal 12.13/13.03kmph 22) 0.15km - 49(5:21/km) 159/164bpm 10cal 11.22/11.79kmph Add a comment	4mi, 26:17 Running - Tempo Split Summary === 1) 1km - 4:26(4:26/km) 133/184bpm 51cal 13.52/16.89kmph 2) 1km - 4:17(4:17/km) 143/154bpm 61cal 14.03/15.82kmph 3) 1km - 4:04(4:04/km) 152/159bpm 64cal 14.77/15.85kmph 4) 1km - 4:01(4:01/km) 155/163bpm 64cal 14.95/15.65kmph 5) 1km - 4:06(4:06/km) 156/165bpm 66cal 14.66/15.32kmph 6) 1km - 3:44(3:44/km) 170/179bpm 65cal 16.05/21.13kmph 7) 0.44km - 1:40(3:49/km) 170/172bpm 29cal 15.74/17.3kmph Add a comment
Wed 13th Feb Feb 13	Thu 14th Feb Feb 14	Fri 15th Feb Feb 15	Sat 16th Feb Feb 16	Sun 17th Feb Feb 17	Mon 18th Feb Feb 18	Tue 19th Feb Feb 19
0.6mi, 4:25 Running - Warm Down Split Summary === 1) 0.9km - 4:25(4:55/km) 139/155bpm 61cal 12.19/13.6kmph Add a comment 0.5mi, 2:51 Running - Intervals Split Summary === 1) 0.8km - 2:51(3:33/km) 164/174bpm 46cal 16.92/21.6kmph Add a comment 1mi, 5:45 Running - Intervals Split Summary === 1) 1km - 3:28(3:28/km) 167/179bpm 58cal 17.31/21.97kmph 2) 0.61km - 2:17(3:44/km) 174/175bpm 41cal 16.08/17.8kmph Add a comment 1mi, 5:42 Running - Intervals Split Summary === 1) 1km - 3:27(3:27/km) 165/175bpm 57cal 17.36/21.36kmph 2) 0.62km - 2:14(3:38/km) 169/174bpm 39cal 16.5/18.21kmph Add a comment 0.6mi, 5:18 Running - Warm Up Split Summary === 1) 0.98km - 5:18(5:25/km) 125/179bpm 57cal 11.09/11.86kmph Add a comment	13.6mi, 1:52:32 Running - Long Run Split Summary === 1) 1km - 4:56(4:56/km) 139/153bpm 68cal 12.17/14.08kmph 2) 1km - 4:57(4:57/km) 146/153bpm 73cal 12.13/12.66kmph 3) 1km - 5:17(5:17/km) 159/171bpm 87cal 11.36/13.17kmph 4) 1km - 5:46(5:46/km) 159/164bpm 94cal 10.41/12.23kmph 5) 1km - 5:32(5:32/km) 157/163bpm 88cal 10.85/12.12kmph 6) 1km - 5:10(5:10/km) 162/170bpm 85cal 11.6/13kmph 7) 1km - 5:01(5:01/km) 160/174bpm 79cal 11.96/14.14kmph 8) 1km - 5:19(5:19/km) 158/166bpm 82cal 11.28/12.77kmph 9) 1km - 4:46(4:46/km) 160/167bpm 74cal 12.57/13.67kmph 10) 1km - 4:42(4:42/km) 160/166bpm 73cal 12.75/13.5kmph 11) 0.58km - 2:41(4:36/km) 148/159bpm 27cal 13.05/13.57kmph 12) 1km - 5:17(5:17/km) 152/172bpm 69cal 11.38/12.29kmph 13) 1km - 5:07(5:07/km) 162/170bpm 80cal 11.74/12.33kmph 14) 1km - 5:10(5:10/km) 159/163bpm 77cal 11.63/12.19kmph 15) 1km - 5:15(5:15/km) 158/164bpm 74cal 11.44/12.7kmph 16) 1km - 5:05(5:05/km) 162/172bpm 78cal 11.81/12.63kmph 17) 1km - 5:20(5:20/km) 159/167bpm 74cal 11.25/12.63kmph 18) 1km - 5:13(5:13/km) 160/166bpm 74cal 11.49/12.26kmph 19) 1km - 5:08(5:08/km) 156/170bpm 57cal 11.71/13.33kmph 20) 1km - 5:03(5:03/km) 157/165bpm 60cal 11.89/13.17kmph 21) 1km - 5:19(5:19/km) 156/165bpm 58cal 11.3/14.01kmph 22) 1km - 5:13(5:13/km) 162/169bpm 73cal 11.52/12.09kmph 23) 0.24km - 1:19(5:26/km) 163/165bpm 18cal 11.05/11.76kmph Add a comment	5.8mi, 54:15 Running - General Split Summary === 1) 1km - 6:12(6:12/km) 173/181bpm 108cal 9.69/11.02kmph 2) 1km - 5:54(5:54/km) 152/185bpm 77cal 10.18/11.39kmph 3) 1km - 6:27(6:27/km) 119/141bpm 46cal 9.29/11.05kmph 4) 1km - 7:11(7:11/km) 110/131bpm 53cal 8.35/10.92kmph 5) 1km - 5:00(5:00/km) 133/155bpm 53cal 12/15.38kmph 6) 1km - 4:58(4:58/km) 128/142bpm 44cal 12.06/15.35kmph 7) 1km - 5:31(5:31/km) 128/142bpm 48cal 10.86/13.03kmph 8) 1km - 5:46(5:46/km) 120/133bpm 38cal 10.41/11.62kmph 9) 1km - 5:39(5:39/km) 121/134bpm 37cal 10.63/11.35kmph 10) 0.27km - 1:37(6:04/km) 119/126bpm 9cal 9.88/11.12kmph Add a comment	3.7mi, 28:47 Running - Warm Down Split Summary === 1) 1km - 5:21(5:21/km) 150/166bpm 80cal 11.22/13.84kmph 2) 1km - 4:45(4:45/km) 142/154bpm 65cal 12.62/13.3kmph 3) 1km - 4:44(4:44/km) 147/156bpm 70cal 12.68/13.44kmph 4) 1km - 4:37(4:37/km) 151/155bpm 70cal 12.98/13.47kmph 5) 1km - 4:41(4:41/km) 149/160bpm 70cal 12.8/18.44kmph 6) 1km - 4:38(4:37/km) 158/172bpm 74cal 12.99/17.74kmph Add a comment 3.1mi, 17:37 Running - Race Split Summary === 1) 1km - 3:34(3:34/km) 168/175bpm 58cal 16.79/19.52kmph 2) 1km - 3:23(3:23/km) 179/186bpm 60cal 17.74/18.91kmph 3) 1km - 3:32(3:32/km) 183/185bpm 65cal 17.01/17.84kmph 4) 1km - 3:46(3:46/km) 181/185bpm 69cal 15.96/18.58kmph 5) 0.99km - 3:22(3:24/km) 185/192bpm 63cal 17.69/20.79kmph Add a comment 3.8mi, 28:46 Running - Warm Up Split Summary === 1) 1km - 4:46(4:46/km) 139/198bpm 59cal 12.59/15.15kmph 2) 1km - 4:38(4:38/km) 146/157bpm 66cal 12.93/14.81kmph 3) 1km - 4:22(4:22/km) 144/150bpm 61cal 13.72/14.41kmph 4) 1km - 4:42(4:42/km) 146/155bpm 66cal 12.78/13.81kmph 5) 1km - 4:45(4:45/km) 153/165bpm 70cal 12.64/13.27kmph 6) 1km - 4:57(4:57/km) 136/148bpm 56cal 12.13/12.97kmph 7) 0.1km - 36(5:54/km) 133/136bpm 6cal 10.17/11.82kmph Add a comment	13.7mi, 1:57:19 Running - Long Run Split Summary === 1) 1km - 5:39(5:39/km) 114/165bpm 48cal 10.63/11.99kmph 2) 1km - 5:42(5:42/km) 167/185bpm 90cal 10.54/21.1kmph 3) 1km - 4:20(4:20/km) 155/178bpm 62cal 13.86/22kmph 4) 1km - 4:58(4:58/km) 139/162bpm 61cal 12.08/14.71kmph 5) 1km - 5:11(5:11/km) 133/145bpm 54cal 11.57/16.39kmph 6) 1km - 5:26(5:26/km) 130/139bpm 51cal 11.06/12.29kmph 7) 1km - 5:10(5:10/km) 134/142bpm 53cal 11.62/12.77kmph 8) 1km - 5:42(5:42/km) 128/138bpm 49cal 10.52/12.56kmph 9) 1km - 5:54(5:54/km) 123/132bpm 45cal 10.16/11.25kmph 10) 1km - 5:04(5:04/km) 134/144bpm 50cal 11.84/13.03kmph 11) 1km - 5:51(5:51/km) 123/134bpm 43cal 10.26/12.33kmph 12) 1km - 5:10(5:10/km) 129/139bpm 42cal 11.61/13.87kmph 13) 1km - 5:18(5:18/km) 133/161bpm 48cal 11.32/12.73kmph 14) 1km - 5:26(5:26/km) 140/167bpm 62cal 11.03/13.5kmph 15) 1km - 5:15(5:15/km) 134/145bpm 49cal 11.42/12.73kmph 16) 1km - 5:11(5:11/km) 137/144bpm 53cal 11.58/13.2kmph 17) 1km - 5:23(5:23/km) 139/149bpm 58cal 11.13/13.33kmph 18) 1km - 5:16(5:16/km) 135/147bpm 49cal 11.38/12.06kmph 19) 1km - 5:20(5:20/km) 135/148bpm 49cal 11.25/12.29kmph 20) 1km - 5:15(5:15/km) 135/154bpm 51cal 11.42/14.38kmph 21) 1km - 5:29(5:29/km) 133/141bpm 44cal 10.96/12.06kmph 22) 1km - 5:17(5:17/km) 135/145bpm 47cal 11.35/13kmph 23) 0km - 1(5:22/km) 126/126bpm 11.19/10.01kmph Add a comment	5mi, 36:02 Running - Tempo Split Summary === 1) 1km - 4:13(4:13/km) 166/199bpm 67cal 14.23/16.56kmph 2) 1km - 4:10(4:10/km) 170/189bpm 68cal 14.39/15.15kmph 3) 1km - 4:30(4:30/km) 131/142bpm 42cal 13.36/15.18kmph 4) 1km - 4:24(4:24/km) 135/143bpm 46cal 13.63/16.33kmph 5) 1km - 4:23(4:23/km) 137/148bpm 47cal 13.68/14.91kmph 6) 1km - 4:48(4:48/km) 141/148bpm 56cal 12.49/13.6kmph 7) 1km - 4:38(4:38/km) 147/155bpm 61cal 12.96/14.88kmph 8) 1km - 4:34(4:34/km) 148/161bpm 60cal 13.14/13.98kmph 9) 0.07km - 23(5:39/km) 144/145bpm 4cal 10.62/13.3kmph Add a comment	6mi, 36:05 Running - General Split Summary === 1) 1km - 3:45(3:45/km) 173/200bpm 65cal 16.03/18.91kmph 2) 1km - 3:36(3:36/km) 173/183bpm 61cal 16.64/17.3kmph 3) 1km - 3:46(3:46/km) 173/181bpm 63cal 15.94/17.13kmph 4) 1km - 3:32(3:32/km) 170/180bpm 57cal 16.96/21.16kmph 5) 1km - 3:41(3:41/km) 177/180bpm 63cal 16.26/17.7kmph 6) 1km - 3:50(3:50/km) 176/179bpm 66cal 15.67/17.2kmph 7) 1km - 3:40(3:40/km) 178/183bpm 64cal 16.35/17.1kmph 8) 1km - 4:00(4:00/km) 175/179bpm 69cal 14.97/16.53kmph 9) 1km - 3:50(3:50/km) 175/180bpm 65cal 15.65/16.46kmph 10) 0.66km - 2:24(3:37/km) 179/182bpm 41cal 16.57/17.4kmph Add a comment

2019	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	25 Jan	18:09	71.63%
Chichester parkrun	19 Jan	18:49	69.10%
Gunpowder parkrun	12 Jan	18:05	71.90%
Mornington Chasers Regent's Park 10K	6 Jan	37:20	72.49%
Coldham’s Common parkrun	5 Jan	18:23	70.72%
Long Eaton parkrun	1 Jan	18:20	70.92%
Dishley parkrun, Loughborough	1 Jan	19:01	68.37%
2018	Date	Result	WAVA
Serpentine Last Friday of the Month 5k	28 Dec	18:20	70.92%
Aylesbury Boxing Day 5km	26 Dec	19:16	67.48%
Milton Keynes Winter Half Marathon	9 Dec	1:28:16	67.16%
Mornington Chasers Regent's Park 10K	2 Dec	37:39	71.88%
Wolverton 5	25 Nov	30:17	70.97%
Dirt Half Challenge	17 Nov	1:27:47	67.47%
Mornington Chasers Regent's Park 10K	4 Nov	39:57	67.74%
Cattle Creepy 2018	31 Oct	39:19	68.83%
Frankfurt Marathon	28 Oct	2:55:51	71.04%
Great South Run	21 Oct	1:00:09	73.94%
Great South Run 5k	20 Oct	17:18	75.15%
Perkins Great Eastern Run	14 Oct	1:20:47	73.32%
Mornington Chasers Regent's Park 10K	7 Oct	37:07	72.91%
Biggleswade AC Open 5000	29 Sep	17:16	75.30%
Pocket parkrun	29 Sep	19:42	66.00%
Serpentine Last Friday of the Month 5k	28 Sep	19:03	68.25%
Great Bristol half marathon	23 Sep	1:19:48	74.22%
Pomphrey Hill parkrun	22 Sep	18:49	69.10%
Worcester City Half Marathon	16 Sep	1:23:40	70.79%
Great Denham parkrun	15 Sep	20:20	63.94%
Highgate Harriers Open 5000	12 Sep	16:48	77.39%
Sixfields Upton parkrun	8 Sep	17:46	73.18%
Tour Of Milton Keynes: Willen Lake '6'	7 Sep	38:12	72.96%
Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	6 Sep	14:28	57.90%
Tour Of Milton Keynes: Campbell Park 'Five'	5 Sep	25:53	72.23%
Tour of Milton Keynes: Stantonbury Track Mile	4 Sep	4:59	75.03%
Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	3 Sep	30:50	68.31%
Tour of Milton Keynes: Tattenhoe Park 11k	2 Sep	42:33	69.32%
Milton Keynes parkrun	1 Sep	22:20	58.22%
Serpentine Last Friday of the Month 5K	31 Aug	18:43	69.46%
Tooting Common parkrun	25 Aug	22:35	57.57%

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