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wshippin MS

About

Race Times

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Mileage

Training

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UKnetrunner, Redway Runners, Sweatshop Running Community - Milton Keynes

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Races
660
Miles
16546
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

Race Standard

Sailfish (78)

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This user has collected 128 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

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Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
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	48	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
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
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	130	2692
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

Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
13.1mi, 1:27:45 Running - Race Split Summary === 1) 1km - 3:21(3:21/km) 137/165bpm 41cal 2) 1km - 3:33(3:33/km) 174/183bpm 60cal 3) 1km - 3:49(3:49/km) 181/190bpm 67cal 4) 1km - 3:39(3:39/km) 181/184bpm 64cal 5) 1km - 3:45(3:45/km) 178/181bpm 65cal 6) 1km - 3:51(3:51/km) 177/181bpm 65cal 7) 1km - 3:54(3:54/km) 175/179bpm 66cal 8) 1km - 3:59(3:59/km) 172/178bpm 66cal 9) 1km - 3:58(3:58/km) 174/180bpm 66cal 10) 1km - 4:03(4:03/km) 171/175bpm 66cal 11) 1km - 4:23(4:23/km) 178/183bpm 75cal 12) 1km - 4:04(4:04/km) 182/189bpm 72cal 13) 1km - 4:33(4:33/km) 172/181bpm 74cal 14) 1km - 4:14(4:14/km) 176/181bpm 71cal 15) 1km - 4:40(4:40/km) 171/180bpm 75cal 16) 1km - 4:32(4:32/km) 170/181bpm 71cal 17) 1km - 5:22(5:22/km) 162/173bpm 65cal 18) 1km - 4:24(4:24/km) 167/172bpm 64cal 19) 1km - 4:35(4:35/km) 164/168bpm 62cal 20) 1km - 4:26(4:26/km) 168/174bpm 65cal 21) 1km - 4:24(4:24/km) 167/176bpm 62cal 22) 0.07km - 16(3:42/km) 171/172bpm 4cal Add a comment 3.1mi, 23:30 Running - Race Split Summary === 1) 1km - 4:46(4:46/km) 149/167bpm 67cal 2) 1km - 4:48(4:48/km) 159/166bpm 75cal 3) 1km - 4:41(4:41/km) 168/177bpm 76cal 4) 1km - 4:44(4:44/km) 171/183bpm 78cal 5) 0.98km - 4:31(4:37/km) 171/182bpm 74cal Add a comment	5.7mi, 1:21:11 Running - General Split Summary === 1) 1km - 8:25(8:25/km) 137/156bpm 105cal 2) 1km - 9:39(9:39/km) 139/161bpm 115cal 3) 1km - 6:12(6:12/km) 143/157bpm 79cal 4) 1km - 11:00(11:00/km) 136/158bpm 110cal 5) 1km - 6:50(6:50/km) 152/160bpm 92cal 6) 1km - 8:47(8:47/km) 146/164bpm 99cal 7) 1km - 6:25(6:25/km) 153/174bpm 84cal 8) 1km - 6:44(6:44/km) 162/176bpm 101cal 9) 1km - 12:15(12:15/km) 128/171bpm 79cal 10) 0.16km - 4:54(30:22/km) 120/157bpm 22cal Add a comment	5mi, 37:22 Running - General Split Summary === 1) 1km - 4:29(4:29/km) 150/184bpm 63cal 2) 1km - 4:29(4:29/km) 178/194bpm 77cal 3) 1km - 4:49(4:49/km) 180/194bpm 85cal 4) 1km - 4:31(4:31/km) 183/192bpm 81cal 5) 1km - 4:26(4:26/km) 179/188bpm 77cal 6) 1km - 4:43(4:43/km) 176/193bpm 80cal 7) 1km - 4:53(4:53/km) 176/184bpm 83cal 8) 1km - 4:35(4:35/km) 177/187bpm 78cal 9) 0.1km - 27(4:29/km) 176/182bpm 7cal Add a comment	4mi, 25:46 Running - Tempo Split Summary === 1) 1km - 4:14(4:14/km) 151/169bpm 61cal 2) 1km - 4:16(4:16/km) 177/193bpm 73cal 3) 1km - 4:11(4:11/km) 182/191bpm 74cal 4) 1km - 3:52(3:52/km) 185/191bpm 70cal 5) 1km - 3:53(3:53/km) 189/196bpm 74cal 6) 1km - 3:44(3:44/km) 192/205bpm 72cal 7) 0.44km - 1:36(3:39/km) 194/205bpm 32cal Add a comment	1.7mi, 12:57 Running - Warm Down Split Summary === 1) 1km - 4:22(4:22/km) 153/174bpm 65cal 2) 1km - 4:37(4:37/km) 165/174bpm 75cal 3) 0.8km - 3:58(4:56/km) 167/178bpm 65cal Add a comment 0.6mi, 5:21 Running - Warm Down Split Summary === 1) 0.99km - 5:21(5:25/km) 152/171bpm 77cal Add a comment 2mi, 11:29 Running - Intervals Split Summary === 1) 0.81km - 2:56(3:37/km) 150/175bpm 41cal 2) 0.81km - 2:50(3:30/km) 147/173bpm 37cal 3) 0.81km - 2:51(3:30/km) 148/174bpm 37cal 4) 0.81km - 2:52(3:33/km) 144/172bpm 35cal Add a comment 1.9mi, 15:48 Running - Warm Up Split Summary === 1) 1km - 4:29(4:29/km) 152/174bpm 63cal 2) 1km - 4:48(4:48/km) 172/179bpm 79cal 3) 1km - 5:56(5:56/km) 142/168bpm 72cal 4) 0.1km - 35(5:37/km) 154/162bpm 8cal Add a comment 0.3mi, 10:55 Swimming - Pool Split Summary === 1) 0.2km - 5:36(27:59/km) 136/151bpm 56cal 41/rpm 2) 0.2km - 5:19(26:36/km) 115/141bpm 56cal 37/rpm Add a comment	2.1mi, 17:43 Running - Recovery Run Split Summary === 1) 1km - 5:01(5:01/km) 108/115bpm 37cal 2) 1km - 5:20(5:20/km) 144/181bpm 67cal 3) 1km - 5:07(5:07/km) 125/142bpm 48cal 4) 0.43km - 2:15(5:15/km) 122/154bpm 18cal Add a comment	1.1mi, 8:53 Running - General Split Summary === 1) 1km - 5:11(5:11/km) 81/142bpm 19cal 2) 0.72km - 3:42(5:09/km) 129/141bpm 43cal Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
3.1mi, 19:48 Running - General Split Summary === 1) 1km - 4:21(4:21/km) 147/185bpm 60cal 2) 1km - 4:24(4:24/km) 163/171bpm 71cal 3) 1km - 3:47(3:47/km) 170/187bpm 64cal 4) 1km - 3:36(3:36/km) 181/184bpm 65cal 5) 1km - 3:36(3:36/km) 180/184bpm 64cal 6) 0.02km - 3(2:42/km) 181/181bpm 1cal Add a comment	5.8mi, 53:39 Running - Recovery Run Split Summary === 1) 1km - 6:13(6:13/km) 158/192bpm 92cal 2) 1km - 6:03(6:03/km) 175/188bpm 104cal 3) 1km - 6:30(6:30/km) 127/150bpm 56cal 4) 1km - 5:49(5:49/km) 131/153bpm 50cal 5) 1km - 5:46(5:46/km) 133/152bpm 52cal 6) 1km - 5:42(5:42/km) 134/149bpm 53cal 7) 1km - 5:48(5:48/km) 135/149bpm 58cal 8) 1km - 5:59(5:59/km) 140/154bpm 68cal 9) 1km - 4:30(4:30/km) 164/188bpm 70cal 10) 0.26km - 1:20(5:12/km) 142/150bpm 16cal Add a comment	12.4mi, 1:34:48 Running - Long Run Split Summary === 1) 1km - 4:52(4:52/km) 139/155bpm 63cal 2) 1km - 4:39(4:39/km) 144/159bpm 64cal 3) 1km - 4:57(4:57/km) 144/162bpm 67cal 4) 1km - 4:30(4:30/km) 147/170bpm 62cal 5) 1km - 4:29(4:29/km) 156/168bpm 68cal 6) 1km - 4:54(4:54/km) 140/152bpm 60cal 7) 1km - 4:52(4:52/km) 139/158bpm 59cal 8) 1km - 4:13(4:13/km) 150/163bpm 60cal 9) 1km - 4:31(4:31/km) 142/153bpm 58cal 10) 1km - 4:36(4:36/km) 145/156bpm 61cal 11) 1km - 4:31(4:31/km) 146/157bpm 59cal 12) 1km - 4:33(4:33/km) 149/159bpm 62cal 13) 1km - 4:39(4:39/km) 159/167bpm 70cal 14) 1km - 4:41(4:41/km) 156/181bpm 66cal 15) 1km - 4:45(4:45/km) 147/165bpm 63cal 16) 1km - 4:40(4:40/km) 157/166bpm 70cal 17) 1km - 4:51(4:51/km) 149/168bpm 65cal 18) 1km - 4:53(4:53/km) 142/161bpm 56cal 19) 1km - 5:10(5:10/km) 145/162bpm 62cal 20) 1km - 5:32(5:32/km) 138/151bpm 56cal 21) 0km - 1(5:02/km) 137/137bpm Add a comment	10.7mi, 1:11:27 Running - Tempo Split Summary === 1) 1km - 4:06(4:06/km) 149/156bpm 60cal 2) 1km - 4:07(4:07/km) 158/164bpm 65cal 3) 1km - 4:10(4:10/km) 153/162bpm 64cal 4) 1km - 4:00(4:00/km) 155/162bpm 61cal 5) 1km - 4:10(4:10/km) 154/165bpm 63cal 6) 1km - 4:11(4:11/km) 155/162bpm 64cal 7) 1km - 4:18(4:18/km) 156/164bpm 66cal 8) 1km - 4:03(4:03/km) 159/166bpm 64cal 9) 0.56km - 2:21(4:10/km) 162/166bpm 37cal 10) 1km - 4:24(4:24/km) 147/156bpm 60cal 11) 1km - 4:06(4:06/km) 163/179bpm 66cal 12) 1km - 4:07(4:07/km) 164/171bpm 66cal 13) 1km - 3:53(3:53/km) 165/173bpm 63cal 14) 1km - 4:02(4:02/km) 164/171bpm 64cal 15) 1km - 3:56(3:56/km) 168/175bpm 64cal 16) 1km - 4:06(4:06/km) 168/174bpm 67cal 17) 1km - 3:56(3:56/km) 166/173bpm 64cal Add a comment	9.4mi, 1:16:42 Running - Hill Work Split Summary === 1) 1km - 4:50(4:50/km) 142/152bpm 69cal 2) 1km - 4:50(4:50/km) 142/156bpm 69cal 3) 1km - 5:30(5:30/km) 125/135bpm 59cal 4) 1km - 5:16(5:16/km) 125/142bpm 57cal 5) 0.69km - 3:30(5:06/km) 132/150bpm 41cal 6) 1km - 4:28(4:28/km) 147/171bpm 64cal 7) 0.33km - 1:31(4:38/km) 162/169bpm 25cal 8) 1km - 4:44(4:44/km) 147/172bpm 65cal 9) 0.31km - 1:35(5:09/km) 159/170bpm 26cal 10) 1km - 5:53(5:53/km) 125/150bpm 56cal 11) 1km - 5:15(5:15/km) 130/145bpm 55cal 12) 1km - 4:58(4:58/km) 137/149bpm 62cal 13) 1km - 4:57(4:57/km) 134/144bpm 58cal 14) 1km - 5:00(5:00/km) 139/159bpm 63cal 15) 1km - 5:18(5:18/km) 132/155bpm 58cal 16) 1km - 5:10(5:10/km) 138/156bpm 60cal Add a comment	7.1mi, 58:51 Running - Recovery Run Split Summary === 1) 1km - 5:00(5:00/km) 150/184bpm 73cal 2) 1km - 4:40(4:40/km) 142/168bpm 63cal 3) 1km - 5:10(5:10/km) 134/153bpm 61cal 4) 1km - 5:02(5:02/km) 132/143bpm 55cal 5) 1km - 5:25(5:25/km) 126/134bpm 49cal 6) 1km - 5:13(5:13/km) 134/157bpm 59cal 7) 1km - 5:07(5:07/km) 128/148bpm 49cal 8) 1km - 5:15(5:15/km) 133/157bpm 55cal 9) 1km - 4:53(4:53/km) 130/140bpm 46cal 10) 1km - 5:24(5:24/km) 124/139bpm 45cal 11) 1km - 5:09(5:09/km) 126/139bpm 42cal 12) 0.49km - 2:34(5:15/km) 123/135bpm 18cal Add a comment	7.5mi, 1:01:26 Running - Easy Split Summary === 1) 1km - 5:23(5:23/km) 178/189bpm 95cal 2) 1km - 4:35(4:35/km) 179/188bpm 85cal 3) 1km - 4:03(4:03/km) 168/184bpm 69cal 4) 1km - 4:39(4:39/km) 149/168bpm 65cal 5) 1km - 5:12(5:12/km) 146/163bpm 70cal 6) 1km - 4:41(4:41/km) 146/168bpm 58cal 7) 1km - 4:56(4:56/km) 152/172bpm 71cal 8) 1km - 6:11(6:11/km) 141/157bpm 71cal 9) 1km - 5:11(5:11/km) 146/173bpm 65cal 10) 1km - 5:03(5:03/km) 145/163bpm 61cal 11) 1km - 5:47(5:47/km) 132/163bpm 52cal 12) 1km - 5:12(5:12/km) 136/157bpm 46cal 13) 0.11km - 33(4:49/km) 136/142bpm 4cal Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
0.4mi, 2:48 Running - Warm Down Split Summary === 1) 0.38m - 2:48(7:20/m) 152/166bpm 43cal Add a comment 3.1mi, 19:33 Running - General Split Summary === 1) 0.62m - 3:48(6:07/m) 168/177bpm 65cal 2) 0.62m - 4:11(6:44/m) 167/171bpm 73cal 3) 0.62m - 3:52(6:13/m) 164/170bpm 66cal 4) 0.62m - 3:55(6:19/m) 169/172bpm 68cal 5) 0.62m - 3:41(5:56/m) 172/176bpm 66cal 6) 0.02m - 6(5:29/m) 173/173bpm 1cal Add a comment 0.8mi, 5:55 Running - General Split Summary === 1) 0.62m - 4:36(7:24/m) 147/164bpm 68cal 2) 0.18m - 1:19(7:20/m) 149/151bpm 20cal Add a comment 3.1mi, 19:10 Running - Race Split Summary === 1) 0.62m - 3:42(5:57/m) 141/163bpm 48cal 2) 0.62m - 4:02(6:29/m) 166/185bpm 69cal 3) 0.62m - 3:51(6:11/m) 163/168bpm 64cal 4) 0.62m - 3:51(6:12/m) 166/171bpm 66cal 5) 0.62m - 3:43(5:58/m) 167/172bpm 63cal 6) 0.01m - 2(3:34/m) 172/172bpm Add a comment 0.2mi, 1:23 Running - Warm Up Split Summary === 1) 0.15m - 1:23(9:10/m) 107/146bpm 10cal Add a comment	8mi, 1:00:55 Running - General Split Summary === 1) 1km - 5:22(5:22/km) 136/180bpm 68cal 2) 1km - 4:44(4:44/km) 179/196bpm 90cal 3) 1km - 4:21(4:21/km) 167/177bpm 75cal 4) 1km - 4:25(4:25/km) 157/173bpm 70cal 5) 1km - 4:20(4:20/km) 162/178bpm 73cal 6) 1km - 4:41(4:41/km) 152/171bpm 70cal 7) 1km - 4:56(4:56/km) 142/168bpm 58cal 8) 1km - 4:52(4:52/km) 150/161bpm 71cal 9) 1km - 4:22(4:22/km) 155/161bpm 69cal 10) 1km - 5:12(5:12/km) 140/159bpm 60cal 11) 1km - 4:19(4:19/km) 156/166bpm 66cal 12) 1km - 4:59(4:59/km) 149/169bpm 66cal 13) 0.79km - 4:23(5:31/km) 141/153bpm 49cal Add a comment	14.9mi, 1:49:46 Running - Long Run Split Summary === 1) 1km - 4:36(4:36/km) 88/165bpm 21cal 2) 1km - 4:36(4:36/km) 153/185bpm 72cal 3) 1km - 4:39(4:39/km) 145/165bpm 65cal 4) 1km - 4:32(4:32/km) 143/156bpm 64cal 5) 1km - 4:31(4:31/km) 134/171bpm 52cal 6) 1km - 4:25(4:25/km) 145/161bpm 61cal 7) 1km - 4:32(4:32/km) 136/151bpm 54cal 8) 1km - 4:26(4:26/km) 136/154bpm 53cal 9) 1km - 4:38(4:38/km) 137/148bpm 55cal 10) 1km - 4:26(4:26/km) 146/162bpm 60cal 11) 1km - 4:24(4:24/km) 149/156bpm 63cal 12) 1km - 4:57(4:57/km) 141/157bpm 61cal 13) 1km - 4:59(4:59/km) 141/154bpm 62cal 14) 1km - 4:16(4:16/km) 153/163bpm 64cal 15) 1km - 4:19(4:19/km) 154/163bpm 65cal 16) 1km - 4:28(4:28/km) 155/163bpm 69cal 17) 1km - 4:24(4:24/km) 161/170bpm 71cal 18) 1km - 4:17(4:17/km) 160/169bpm 68cal 19) 1km - 4:27(4:27/km) 158/173bpm 69cal 20) 1km - 4:24(4:24/km) 164/185bpm 72cal 21) 1km - 5:02(5:02/km) 147/166bpm 64cal 22) 1km - 4:48(4:48/km) 150/162bpm 63cal 23) 1km - 4:51(4:51/km) 149/161bpm 64cal 24) 1km - 4:44(4:44/km) 152/166bpm 65cal 25) 0.01km - 3(5:43/km) 152/153bpm Add a comment	9.3mi, 1:02:01 Running - Tempo Split Summary === 1) 1km - 4:18(4:18/km) 135/160bpm 55cal 2) 1km - 4:10(4:10/km) 149/154bpm 64cal 3) 1km - 4:10(4:10/km) 148/157bpm 63cal 4) 1km - 4:00(4:00/km) 150/157bpm 62cal 5) 1km - 4:08(4:08/km) 150/160bpm 64cal 6) 1km - 4:00(4:00/km) 154/164bpm 63cal 7) 1km - 4:04(4:04/km) 156/163bpm 65cal 8) 1km - 4:02(4:02/km) 155/171bpm 63cal 9) 1km - 4:14(4:14/km) 149/162bpm 60cal 10) 1km - 4:20(4:20/km) 148/167bpm 63cal 11) 1km - 4:12(4:12/km) 157/167bpm 67cal 12) 1km - 4:06(4:06/km) 156/162bpm 65cal 13) 1km - 4:01(4:01/km) 160/171bpm 65cal 14) 1km - 4:07(4:07/km) 156/164bpm 65cal 15) 1km - 4:07(4:07/km) 163/172bpm 68cal Add a comment	12.1mi, 1:32:19 Running - Long Run Split Summary === 1) 1km - 4:50(4:50/km) 146/158bpm 74cal 2) 1km - 4:45(4:45/km) 151/166bpm 77cal 3) 1km - 4:45(4:45/km) 142/161bpm 69cal 4) 1km - 4:33(4:33/km) 133/148bpm 58cal 5) 1km - 4:21(4:21/km) 132/138bpm 54cal 6) 1km - 4:41(4:41/km) 139/146bpm 64cal 7) 1km - 4:43(4:43/km) 148/158bpm 72cal 8) 1km - 4:47(4:47/km) 147/163bpm 71cal 9) 1km - 4:28(4:28/km) 141/159bpm 65cal 10) 1km - 4:27(4:27/km) 142/149bpm 65cal 11) 1km - 4:42(4:42/km) 144/160bpm 70cal 12) 1km - 4:39(4:39/km) 142/154bpm 67cal 13) 1km - 4:55(4:55/km) 138/147bpm 65cal 14) 1km - 4:53(4:53/km) 137/146bpm 63cal 15) 1km - 4:53(4:53/km) 134/146bpm 57cal 16) 1km - 4:51(4:51/km) 150/158bpm 74cal 17) 1km - 4:42(4:42/km) 141/147bpm 61cal 18) 1km - 4:48(4:48/km) 139/156bpm 59cal 19) 1km - 4:58(4:58/km) 135/158bpm 55cal 20) 0.49km - 2:38(5:20/km) 133/151bpm 26cal Add a comment 5.3mi, 15:01 Cycling - General Split Summary === 1) 5km - 9:22(1:52/km) 118/131bpm 74cal 93/98rpm 132/179W 2) 3.54km - 5:38(1:36/km) 145/161bpm 69cal 93/100rpm 205/281W Add a comment	8.3mi, 1:02:46 Running - General Split Summary === 1) 1km - 4:21(4:21/km) 143/157bpm 66cal 2) 1km - 4:20(4:20/km) 144/153bpm 66cal 3) 1km - 4:18(4:18/km) 142/150bpm 64cal 4) 1km - 4:53(4:53/km) 136/154bpm 66cal 5) 1km - 3:58(3:58/km) 158/163bpm 68cal 6) 1km - 4:26(4:26/km) 149/162bpm 68cal 7) 1km - 5:24(5:24/km) 133/145bpm 67cal 8) 1km - 5:56(5:56/km) 123/133bpm 57cal 9) 1km - 5:35(5:35/km) 124/132bpm 52cal 10) 1km - 4:50(4:50/km) 138/170bpm 59cal 11) 1km - 4:09(4:09/km) 159/165bpm 71cal 12) 1km - 4:13(4:13/km) 155/162bpm 70cal 13) 1km - 4:38(4:38/km) 146/156bpm 67cal 14) 0.34km - 1:45(5:08/km) 133/140bpm 19cal Add a comment	10mi, 1:19:19 Running - Medium Long Run Split Summary === 1) 1km - 4:47(4:47/km) 146/160bpm 75cal 2) 1km - 4:39(4:39/km) 149/164bpm 76cal 3) 1km - 5:03(5:03/km) 130/154bpm 64cal 4) 1km - 5:04(5:04/km) 126/142bpm 56cal 5) 1km - 5:03(5:03/km) 126/138bpm 52cal 6) 1km - 4:37(4:37/km) 146/153bpm 71cal 7) 1km - 4:38(4:38/km) 132/146bpm 55cal 8) 1km - 4:47(4:47/km) 141/155bpm 67cal 9) 1km - 4:57(4:57/km) 130/145bpm 54cal 10) 1km - 4:53(4:53/km) 140/165bpm 63cal 11) 1km - 4:56(4:56/km) 129/146bpm 48cal 12) 1km - 5:01(5:01/km) 128/147bpm 47cal 13) 1km - 5:22(5:22/km) 122/132bpm 41cal 14) 1km - 5:05(5:05/km) 124/141bpm 41cal 15) 1km - 4:54(4:54/km) 132/149bpm 49cal 16) 1km - 4:57(4:57/km) 137/148bpm 59cal 17) 0.11km - 36(5:25/km) 124/129bpm 4cal Add a comment
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
8.1mi, 1:02:49 Running - Medium Long Run Split Summary === 1) 1km - 4:58(4:58/km) 148/167bpm 79cal 2) 1km - 4:58(4:58/km) 152/166bpm 83cal 3) 1km - 4:57(4:57/km) 153/166bpm 83cal 4) 1km - 4:47(4:47/km) 147/161bpm 74cal 5) 1km - 4:51(4:51/km) 150/158bpm 80cal 6) 1km - 4:56(4:56/km) 149/163bpm 78cal 7) 1km - 4:38(4:38/km) 151/158bpm 75cal 8) 1km - 4:44(4:44/km) 154/165bpm 77cal 9) 1km - 4:38(4:38/km) 151/159bpm 74cal 10) 1km - 4:38(4:38/km) 146/150bpm 66cal 11) 1km - 4:46(4:46/km) 152/163bpm 77cal 12) 1km - 4:59(4:59/km) 143/153bpm 66cal 13) 1km - 4:55(4:55/km) 147/155bpm 72cal 14) 0.01km - 3(3:41/km) 149/150bpm Add a comment 3.3mi, 20:11 Running - Race Split Summary === 1) 1km - 4:17(4:17/km) 150/174bpm 68cal 2) 1km - 3:39(3:39/km) 174/178bpm 69cal 3) 1km - 3:38(3:38/km) 175/181bpm 69cal 4) 1km - 3:38(3:38/km) 178/182bpm 70cal 5) 1km - 3:41(3:41/km) 175/179bpm 70cal 6) 0.38km - 1:17(3:23/km) 179/183bpm 25cal Add a comment	0.5mi, 3:59 Running - Warm Down Split Summary === 1) 0.8km - 3:59(4:58/km) 142/149bpm 60cal Add a comment 13.1mi, 1:22:28 Running - Race Split Summary === 1) 1km - 3:49(3:49/km) 169/183bpm 68cal 2) 1km - 3:45(3:45/km) 179/181bpm 73cal 3) 1km - 3:37(3:37/km) 180/183bpm 71cal 4) 1km - 3:43(3:43/km) 179/180bpm 71cal 5) 1km - 3:45(3:45/km) 180/183bpm 73cal 6) 1km - 3:48(3:48/km) 179/183bpm 74cal 7) 1km - 3:39(3:39/km) 180/185bpm 72cal 8) 1km - 3:48(3:48/km) 182/185bpm 75cal 9) 1km - 3:40(3:40/km) 181/185bpm 71cal 10) 1km - 3:52(3:52/km) 182/185bpm 76cal 11) 1km - 3:54(3:54/km) 178/181bpm 75cal 12) 1km - 4:00(4:00/km) 177/182bpm 77cal 13) 1km - 4:08(4:08/km) 175/177bpm 78cal 14) 1km - 4:05(4:05/km) 175/182bpm 77cal 15) 1km - 4:08(4:08/km) 176/178bpm 78cal 16) 1km - 4:12(4:12/km) 171/177bpm 78cal 17) 1km - 4:12(4:12/km) 169/177bpm 77cal 18) 1km - 4:10(4:10/km) 167/175bpm 74cal 19) 1km - 4:12(4:12/km) 171/174bpm 77cal 20) 1km - 4:12(4:12/km) 173/177bpm 78cal 21) 1km - 3:46(3:46/km) 175/195bpm 72cal 22) 0.02km - 2(2:14/km) 190/190bpm Add a comment 0.7mi, 4:43 Running - Warm Up Split Summary === 1) 1km - 4:24(4:24/km) 159/178bpm 75cal 2) 0.07km - 18(4:09/km) 176/178bpm 6cal Add a comment	14.1mi, 1:50:08 Running - Long Run Split Summary === 1) 1km - 4:35(4:35/km) 153/161bpm 76cal 2) 1km - 4:41(4:41/km) 153/165bpm 79cal 3) 1km - 4:37(4:37/km) 136/151bpm 64cal 4) 1km - 4:43(4:43/km) 142/151bpm 71cal 5) 1km - 4:33(4:33/km) 139/154bpm 64cal 6) 1km - 4:43(4:43/km) 142/154bpm 70cal 7) 1km - 4:59(4:59/km) 142/154bpm 72cal 8) 1km - 4:26(4:26/km) 145/157bpm 66cal 9) 1km - 4:07(4:07/km) 152/163bpm 66cal 10) 1km - 4:20(4:20/km) 153/159bpm 71cal 11) 1km - 4:38(4:38/km) 145/156bpm 65cal 12) 1km - 5:23(5:23/km) 130/139bpm 51cal 13) 1km - 5:08(5:08/km) 134/146bpm 56cal 14) 1km - 5:21(5:21/km) 138/146bpm 65cal 15) 1km - 5:08(5:08/km) 135/140bpm 56cal 16) 1km - 4:56(4:56/km) 131/141bpm 48cal 17) 1km - 5:00(5:00/km) 126/133bpm 42cal 18) 1km - 5:05(5:05/km) 130/137bpm 44cal 19) 1km - 5:10(5:10/km) 134/145bpm 52cal 20) 1km - 4:59(4:59/km) 140/149bpm 61cal 21) 1km - 4:52(4:52/km) 141/159bpm 62cal 22) 1km - 5:02(5:02/km) 139/143bpm 61cal 23) 0.73km - 3:42(5:06/km) 141/147bpm 48cal Add a comment	9.3mi, 1:08:56 Running - Tempo Split Summary === 1) 1km - 4:54(4:54/km) 130/147bpm 63cal 2) 1km - 4:57(4:57/km) 147/161bpm 79cal 3) 1km - 4:53(4:53/km) 133/148bpm 64cal 4) 1km - 4:41(4:41/km) 125/133bpm 52cal 5) 1km - 4:43(4:43/km) 131/138bpm 57cal 6) 1km - 4:43(4:43/km) 134/147bpm 59cal 7) 1km - 4:58(4:58/km) 129/141bpm 55cal 8) 1km - 5:05(5:05/km) 125/132bpm 48cal 9) 1km - 4:42(4:42/km) 132/142bpm 57cal 10) 1km - 4:17(4:17/km) 140/157bpm 60cal 11) 1km - 4:08(4:08/km) 148/154bpm 66cal 12) 1km - 4:18(4:18/km) 145/150bpm 66cal 13) 1km - 4:23(4:23/km) 148/155bpm 68cal 14) 1km - 3:54(3:54/km) 163/177bpm 68cal 15) 1km - 4:17(4:17/km) 162/175bpm 75cal 16) 0km - 2(13:52/km) 139/139bpm Add a comment	5mi, 41:23 Running - General Split Summary === 1) 0km - 5:06(/km) 135/146bpm 69cal 2) 0km - 4:57(/km) 133/141bpm 68cal 3) 0km - 4:55(/km) 126/134bpm 58cal 4) 0km - 5:08(/km) 131/142bpm 64cal 5) 0km - 5:00(/km) 138/153bpm 70cal 6) 0km - 5:13(/km) 132/147bpm 65cal 7) 0km - 5:09(/km) 123/150bpm 52cal 8) 0km - 5:39(/km) 117/133bpm 53cal 9) 0km - 17(/km) 113/114bpm 2cal Add a comment	13.3mi, 1:49:27 Running - Long Run Split Summary === 1) 0km - 4:49(/km) 136/141bpm 68cal 2) 0km - 4:42(/km) 138/148bpm 68cal 3) 0km - 4:48(/km) 131/137bpm 61cal 4) 0km - 4:23(/km) 138/145bpm 62cal 5) 0km - 4:57(/km) 138/151bpm 68cal 6) 0km - 5:48(/km) 127/139bpm 64cal 7) 0km - 5:25(/km) 128/151bpm 61cal 8) 0km - 5:23(/km) 122/141bpm 53cal 9) 0km - 5:28(/km) 120/137bpm 47cal 10) 0km - 5:17(/km) 124/137bpm 49cal 11) 0km - 5:23(/km) 121/133bpm 44cal 12) 0km - 5:26(/km) 123/142bpm 47cal 13) 0km - 5:38(/km) 120/142bpm 43cal 14) 0km - 5:08(/km) 120/146bpm 50cal 15) 0km - 5:13(/km) 124/133bpm 53cal 16) 0km - 5:03(/km) 125/131bpm 51cal 17) 0km - 4:59(/km) 128/137bpm 54cal 18) 0km - 4:54(/km) 130/137bpm 55cal 19) 0km - 4:49(/km) 134/142bpm 59cal 20) 0km - 4:52(/km) 137/145bpm 62cal 21) 0km - 4:52(/km) 137/153bpm 61cal 22) 0km - 2:12(/km) 131/135bpm 23cal Add a comment	-

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%
Tour Of Milton Keynes: Willen Lake '6'	6.4mi	30 Aug		0.00%
Serpentine Last Friday of the Month 5K	5km	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 PB Special	5000mi	27 Jul	16:46	77.83%
MK5000 - 3000 Official Split	3000mi	27 Jul	9:57	74.56%
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%
Run Bedford 10k	10km	2 Jun	37:11	73.05%
Brooks Last Friday of the Month 5k – May	5km	31 May	18:15	71.51%
Vitality London 10,000	10km	27 May	36:33	74.32%

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