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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
636
Miles
15262
Miles
52
Miles
771
WAVA
77.39%
Mile
4:52
3000m
10:09
5000m
16:48
5k
16:55
5M
28:18
10k
35:03
10M
1:00:09
Half
1:19:09
20M
2:14:59
Mara
2:55:51

About Me

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

Race Standard

Marlin (74)

Planned Races

25 Jun 19	Harborough 5 EMGP Series race 6
28 Jun 19	Serpentine Last Friday of the Month 5K
08 Jul 19	Kangaroo Hop 5K
09 Jul 19	Milton Keynes 10k EMGP Series race 8
15 Jul 19	Silver Starling 5K
19 Jul 19	Beds AAA 10K
26 Jul 19	Brooks Last Friday of the Month 5k – July
27 Jul 19	MK5000 PB Special
29 Jul 19	Sri Chinmoy Flying Falcon 5K
31 Jul 19	Doug Anderson 5k
30 Aug 19	Serpentine Last Friday of the Month 5K
04 Sep 19	EMGP Silverstone 10k
07 Sep 19	Great North 5k
08 Sep 19	Great North Run
11 Sep 19	Highgate Harriers/City of London Open Meeting 5000m
15 Sep 19	Great Bristol Half Marathon
27 Sep 19	Serpentine Last Friday of the Month 5K
19 Oct 19	Great South Run 5k
20 Oct 19	Great South Run
25 Oct 19	Serpentine Last Friday of the Month 5K
27 Oct 19	Frankfurt Marathon
29 Nov 19	Serpentine Last Friday of the Month 5K

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	23	4:52 4:52/mi	76.24					5:05 72.98	4:52 76.24	5:03 73.53	5:20 69.74	5:14 71.23	4:59 75.03	5:05 73.83
1.1mi	3	5:32 5:02/mi	73.75				5:52 69.56	5:32 73.75	5:49 70.16
3000m	1	10:09 5:27/mi	72.82										10:09 72.82
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
5km	323	16:55 5:27/mi	76.86	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	16:55 76.86
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	38	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	104	35:03 5:38/mi	76.60	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	36:33 74.32
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	14	1:00:09 6:01/mi	73.94	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
13.1mi	47	1:19:09 6:03/mi	74.82	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	1:22:34 71.73
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	20	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	1.9	0	0	0	0	0	0	2.2
2019	207	227	237	247	264	227	0	0	0	0	0	0	1409
2019	0	0	0	0	0	15	0	0	0	0	0	0	15
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

Wed 29th May May 29	Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4
0.4mi, 3:08 Running - Warm Down Split Summary === 1) 0.61km - 3:08(5:08/km) 142/159bpm 46cal 11.7/13.91kmph Add a comment 3mi, 16:58 Running - Pyramids Split Summary === 1) 0.48km - 1:43(3:34/km) 159/172bpm 28cal 16.8/18.95kmph 2) 0.97km - 3:23(3:29/km) 171/179bpm 60cal 17.25/20.39kmph 3) 1.96km - 6:51(3:30/km) 178/184bpm 129cal 17.12/20.22kmph 4) 0.97km - 3:20(3:27/km) 173/185bpm 60cal 17.37/21kmph 5) 0.48km - 1:40(3:30/km) 165/180bpm 28cal 17.11/24.72kmph Add a comment 1mi, 8:08 Running - Warm Up Split Summary === 1) 1km - 5:03(5:03/km) 128/151bpm 63cal 11.9/14.78kmph 2) 0.64km - 3:05(4:49/km) 140/161bpm 44cal 12.47/15.65kmph Add a comment 0.8mi, 6:05 Running - Warm Down Split Summary === 1) 1km - 4:54(4:54/km) 144/161bpm 74cal 12.23/12.97kmph 2) 0.24km - 1:11(4:50/km) 156/159bpm 20cal 12.42/13.03kmph Add a comment 1.5mi, 8:18 Running - Intervals Split Summary === 1) 1km - 3:23(3:23/km) 148/174bpm 49cal 17.73/25.43kmph 2) 1km - 3:25(3:25/km) 160/175bpm 56cal 17.58/19.68kmph 3) 0.43km - 1:31(3:31/km) 172/174bpm 27cal 17.03/17.37kmph Add a comment 0.8mi, 6:52 Running - Warm Up Split Summary === 1) 1km - 5:23(5:23/km) 116/138bpm 55cal 11.15/16.39kmph 2) 0.28km - 1:29(5:23/km) 136/144bpm 20cal 11.15/12.56kmph Add a comment	10.8mi, 1:31:37 Running - Easy Split Summary === 1) 17.36km - 1:31:37(5:17/km) 133/158bpm 1078cal 11.37/15.99kmph Add a comment	6.5mi, 1:02:16 Running - Easy Split Summary === 1) 1km - 5:47(5:47/km) 127/143bpm 70cal 10.37/15.32kmph 2) 1km - 5:34(5:34/km) 123/148bpm 58cal 10.79/17.13kmph 3) 1km - 5:19(5:19/km) 124/135bpm 57cal 11.27/13.13kmph 4) 1km - 6:19(6:19/km) 120/129bpm 63cal 9.49/11.86kmph 5) 1km - 6:10(6:10/km) 116/128bpm 56cal 9.72/11.89kmph 6) 1km - 6:36(6:36/km) 114/133bpm 57cal 9.1/10.75kmph 7) 1km - 5:54(5:54/km) 115/123bpm 46cal 10.16/12.02kmph 8) 1km - 6:16(6:16/km) 117/140bpm 56cal 9.58/11.69kmph 9) 1km - 5:44(5:44/km) 124/149bpm 56cal 10.48/15.35kmph 10) 1km - 6:02(6:02/km) 119/131bpm 54cal 9.94/12.02kmph 11) 0.43km - 2:35(6:00/km) 115/123bpm 20cal 10.01/13.17kmph Add a comment 3.1mi, 18:15 Running - Race Split Summary === 1) 5km - 18:15(3:39/km) 168/175bpm 321cal 16.46/24.62kmph Add a comment 0.5mi, 4:12 Running - Warm Up Split Summary === 1) 0.8km - 4:12(5:15/km) 134/141bpm 56cal 11.44/14.44kmph Add a comment	3.1mi, 20:23 Running - Race Split Summary === 1) 1km - 3:42(3:42/km) 144/172bpm 52cal 16.2/18.71kmph 2) 1km - 4:14(4:14/km) 168/172bpm 74cal 14.16/18.34kmph 3) 1km - 4:56(4:56/km) 170/176bpm 88cal 12.15/14.41kmph 4) 1km - 4:00(4:00/km) 163/168bpm 69cal 15/16.96kmph 5) 1km - 3:27(3:27/km) 166/178bpm 60cal 17.42/18.95kmph 6) 0.02km - 4(2:40/km) 178/178bpm 1cal 22.43/17.06kmph Add a comment	2.7mi, 9:14 Cycling - Zwift Split Summary === 1) 4.28km - 9:14(2:10/km) 123/149bpm 65/111rpm 170/367W 27.79/54.46kmph Add a comment 4.2mi, 34:50 Running - Warm Down Split Summary === 1) 1km - 5:19(5:19/km) 139/148bpm 77cal 11.27/12.5kmph 2) 1km - 5:23(5:23/km) 143/152bpm 80cal 11.15/12.63kmph 3) 1km - 5:01(5:01/km) 150/156bpm 81cal 11.97/12.97kmph 4) 1km - 5:03(5:03/km) 149/154bpm 80cal 11.88/12.19kmph 5) 1km - 5:02(5:02/km) 149/156bpm 79cal 11.93/12.33kmph 6) 1km - 5:02(5:02/km) 148/154bpm 78cal 11.93/12.93kmph 7) 0.75km - 4:01(5:19/km) 152/166bpm 63cal 11.28/11.79kmph Add a comment 6.2mi, 37:13 Running - Race Split Summary === 1) 1km - 3:35(3:35/km) 157/167bpm 58cal 16.71/16.83kmph 2) 1km - 3:41(3:41/km) 169/173bpm 65cal 16.31/17kmph 3) 1km - 3:37(3:37/km) 172/174bpm 64cal 16.61/17.16kmph 4) 1km - 3:38(3:38/km) 171/177bpm 65cal 16.54/17.67kmph 5) 1km - 3:43(3:43/km) 175/180bpm 68cal 16.12/16.46kmph 6) 1km - 3:47(3:47/km) 176/182bpm 71cal 15.83/16.89kmph 7) 1km - 3:43(3:43/km) 175/183bpm 67cal 16.17/17.13kmph 8) 1km - 3:57(3:57/km) 174/182bpm 72cal 15.22/16.33kmph 9) 1km - 3:48(3:48/km) 174/181bpm 69cal 15.76/17.23kmph 10) 0.99km - 3:44(3:46/km) 174/176bpm 69cal 15.92/17.27kmph Add a comment 4.1mi, 33:04 Running - Warm Up Split Summary === 1) 0.03km - 12(6:33/km) 84/100bpm 9.17/10.81kmph 2) 1km - 4:58(4:58/km) 138/150bpm 71cal 12.09/12.7kmph 3) 1km - 4:47(4:47/km) 146/155bpm 74cal 12.54/13.17kmph 4) 1km - 4:44(4:44/km) 142/149bpm 69cal 12.69/13.91kmph 5) 1km - 4:58(4:58/km) 138/142bpm 69cal 12.08/13.81kmph 6) 1km - 5:19(5:19/km) 135/144bpm 69cal 11.28/11.86kmph 7) 1km - 5:12(5:12/km) 136/142bpm 66cal 11.53/12.23kmph 8) 0.57km - 2:54(5:08/km) 138/143bpm 39cal 11.7/12.73kmph Add a comment	0.3mi, 11:06 Swimming - Pool Split Summary === 1) 0.4km - 11:06(27:46/km) 114cal 41/rpm 2.16/2.42kmph Add a comment 3.1mi, 17:27 Running - Race Split Summary === 1) 1km - 3:19(3:19/km) 165/174bpm 56cal 18.06/20.42kmph 2) 1km - 3:28(3:28/km) 174/176bpm 63cal 17.33/17.13kmph 3) 1km - 3:27(3:27/km) 176/179bpm 63cal 17.39/18.54kmph 4) 1km - 3:37(3:37/km) 176/178bpm 67cal 16.56/17.74kmph 5) 1km - 3:28(3:28/km) 175/183bpm 64cal 17.32/20.73kmph 6) 0.05km - 7(2:41/km) 181/182bpm 2cal 22.33/21.33kmph Add a comment 0.8mi, 5:26 Running - Warm Up Split Summary === 1) 1km - 4:26(4:26/km) 141/150bpm 65cal 13.53/15.28kmph 2) 0.23km - 1:00(4:16/km) 148/150bpm 16cal 14.04/13.91kmph Add a comment 5.8mi, 23:06 Cycling - Zwift Split Summary === 1) 9.27km - 23:06(2:29/km) 124/148bpm 65/99rpm 143/287W 24.08/57.46kmph Add a comment	0.1mi, 5:51 Swimming - Pool Split Summary === 1) 0.2km - 5:51(29:13/km) 54cal 42/rpm 2.05/2.14kmph Add a comment 0.4mi, 3:14 Running - Warm Down Split Summary === 1) 0.65km - 3:14(4:58/km) 139/146bpm 46cal 12.09/12.9kmph Add a comment 5mi, 28:49 Running - Race Split Summary === 1) 1km - 3:37(3:37/km) 155/165bpm 58cal 16.59/19.35kmph 2) 1km - 3:28(3:28/km) 169/175bpm 62cal 17.31/18.88kmph 3) 1km - 3:30(3:30/km) 167/172bpm 63cal 17.14/17.64kmph 4) 1km - 3:26(3:26/km) 168/172bpm 61cal 17.51/17.84kmph 5) 1km - 3:50(3:50/km) 171/174bpm 69cal 15.67/17.43kmph 6) 1km - 3:31(3:31/km) 169/172bpm 63cal 17.06/18.44kmph 7) 1km - 3:39(3:39/km) 170/174bpm 65cal 16.42/18.44kmph 8) 1km - 3:33(3:33/km) 172/175bpm 64cal 16.93/18.37kmph 9) 0.08km - 15(3:01/km) 177/177bpm 4cal 19.88/19.05kmph Add a comment
Wed 5th Jun Jun 5	Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11
0.5mi, 3:57 Running - Warm Down Split Summary === 1) 0.86km - 3:57(4:36/km) 142/152bpm 58cal 13.06/13.81kmph Add a comment 3.5mi, 18:20 Running - Track Session Split Summary === 1) 0.81km - 2:45(3:25/km) 159/169bpm 45cal 17.58/18.07kmph 2) 0.82km - 2:43(3:20/km) 163/176bpm 46cal 18.01/18.34kmph 3) 0.8km - 2:42(3:22/km) 166/178bpm 46cal 17.82/18.58kmph 4) 0.39km - 1:17(3:16/km) 162/178bpm 20cal 18.38/19.38kmph 5) 0.39km - 1:15(3:14/km) 167/180bpm 21cal 18.59/22.41kmph 6) 0.38km - 1:15(3:14/km) 166/178bpm 21cal 18.59/21.36kmph 7) 0.4km - 1:16(3:09/km) 167/179bpm 22cal 19.09/21.56kmph 8) 0.39km - 1:16(3:15/km) 167/178bpm 21cal 18.44/20.93kmph 9) 0.39km - 1:16(3:13/km) 167/179bpm 22cal 18.66/20.79kmph 10) 0.4km - 1:17(3:14/km) 166/178bpm 22cal 18.53/19.41kmph Add a comment 1mi, 6:41 Running - Warm Up Split Summary === 1) 1km - 4:23(4:23/km) 136/145bpm 62cal 13.7/14.85kmph 2) 0.53km - 2:18(4:21/km) 140/151bpm 34cal 13.8/15.82kmph Add a comment 0.8mi, 6:41 Running - Warm Up Split Summary === 1) 1km - 5:26(5:26/km) 123/134bpm 62cal 11.04/12.06kmph 2) 0.22km - 1:15(5:44/km) 127/130bpm 15cal 10.48/11.05kmph Add a comment 0.8mi, 6:32 Running - Warm Down Split Summary === 1) 1km - 5:23(5:23/km) 128/145bpm 67cal 11.15/13.17kmph 2) 0.25km - 1:09(4:42/km) 140/145bpm 17cal 12.78/13.07kmph Add a comment 2.3mi, 15:01 Running - Hill Work Split Summary === 1) 0.42km - 1:43(4:04/km) 141/162bpm 24cal 14.78/19.14kmph 2) 0.43km - 1:41(3:55/km) 155/166bpm 28cal 15.32/16.76kmph 3) 0.42km - 1:42(4:03/km) 158/167bpm 29cal 14.82/16.56kmph 4) 0.42km - 1:44(4:09/km) 157/166bpm 29cal 14.48/16.43kmph 5) 0.42km - 1:45(4:08/km) 159/168bpm 30cal 14.49/16.23kmph 6) 0.43km - 1:50(4:16/km) 156/167bpm 30cal 14.04/15.96kmph 7) 0.42km - 1:46(4:12/km) 157/164bpm 30cal 14.28/15.69kmph 8) 0.42km - 1:48(4:16/km) 157/164bpm 30cal 14.06/16.36kmph 9) 0.24km - 1:01(4:20/km) 157/165bpm 17cal 13.85/16.43kmph Add a comment 1mi, 8:25 Running - Warm Up Split Summary === 1) 1km - 5:34(5:34/km) 157/189bpm 89cal 10.77/12.97kmph 2) 0.57km - 2:51(5:00/km) 147/181bpm 42cal 11.98/12.7kmph Add a comment	3.2mi, 25:36 Running - Easy Split Summary === 1) 1km - 4:51(4:51/km) 165/189bpm 82cal 12.38/15.65kmph 2) 1km - 5:02(5:02/km) 154/176bpm 81cal 11.94/13.1kmph 3) 1km - 4:59(4:59/km) 132/149bpm 54cal 12.03/13.13kmph 4) 1km - 5:07(5:07/km) 128/142bpm 47cal 11.73/12.56kmph 5) 1km - 4:51(4:51/km) 139/147bpm 61cal 12.36/13.1kmph 6) 0.16km - 46(4:41/km) 135/146bpm 9cal 12.81/13.33kmph Add a comment 3.8mi, 12:03 Cycling - Zwift Split Summary === 1) 6.09km - 12:03(1:59/km) 123/133bpm 72/103rpm 155/290W 30.33/50.34kmph Add a comment 1.9mi, 1:01:33 Cross-Training - Rowing/Canoeing Split Summary === 1) 3km - 1:01:33(20:29/km) 79/101bpm 206cal 2.93/12.11kmph Add a comment	10.4mi, 1:34:32 Running - Medium Long Run Split Summary === 1) 1km - 5:29(5:29/km) 122/129bpm 61cal 10.93/12.12kmph 2) 1km - 5:40(5:40/km) 125/142bpm 64cal 10.58/12.73kmph 3) 1km - 5:42(5:42/km) 123/130bpm 62cal 10.53/13.47kmph 4) 1km - 5:16(5:16/km) 124/132bpm 55cal 11.38/11.59kmph 5) 1km - 5:24(5:24/km) 125/140bpm 56cal 11.12/11.99kmph 6) 1km - 5:26(5:26/km) 120/128bpm 49cal 11.04/11.76kmph 7) 1km - 5:47(5:47/km) 120/129bpm 51cal 10.38/11.42kmph 8) 1km - 5:36(5:36/km) 119/125bpm 44cal 10.71/11.19kmph 9) 1km - 5:58(5:58/km) 116/125bpm 45cal 10.07/10.68kmph 10) 1km - 5:42(5:42/km) 119/128bpm 45cal 10.53/11.22kmph 11) 1km - 5:39(5:39/km) 116/123bpm 40cal 10.62/11.42kmph 12) 1km - 5:58(5:58/km) 118/128bpm 44cal 10.05/11.46kmph 13) 1km - 5:34(5:34/km) 118/131bpm 43cal 10.76/12.23kmph 14) 1km - 5:35(5:35/km) 118/139bpm 44cal 10.75/12.19kmph 15) 1km - 5:40(5:40/km) 119/132bpm 45cal 10.57/11.46kmph 16) 1km - 5:40(5:40/km) 123/145bpm 49cal 10.6/11.92kmph 17) 0.8km - 4:26(5:31/km) 121/130bpm 36cal 10.87/11.82kmph Add a comment 0.2mi, 8:10 Swimming - Pool Split Summary === 1) 0.3km - 8:10(27:14/km) 142/150bpm 109cal 41/rpm 2.2/2.61kmph Add a comment	3.1mi, 25:46 Running - Recovery Run Split Summary === 1) 1km - 4:53(4:53/km) 120/149bpm 52cal 12.27/13.4kmph 2) 1km - 5:05(5:05/km) 137/161bpm 68cal 11.79/13.3kmph 3) 1km - 4:57(4:57/km) 140/148bpm 70cal 12.13/13.23kmph 4) 1km - 5:20(5:20/km) 139/162bpm 71cal 11.24/12.06kmph 5) 1km - 5:29(5:29/km) 130/139bpm 63cal 10.95/11.59kmph 6) 0.01km - 1(3:22/km) 128/128bpm 17.85/10.52kmph Add a comment	1.1mi, 9:19 Running - Easy Split Summary === 1) 1km - 5:18(5:18/km) 129/144bpm 66cal 11.31/14.04kmph 2) 0.74km - 4:00(5:24/km) 119/137bpm 42cal 11.11/11.39kmph Add a comment	0.5mi, 20:11 Swimming - Pool Split Summary === 1) 0.2km - 5:47(28:55/km) 133/144bpm 64cal 41/rpm 2.07/2.28kmph 2) 0.1km - 2:39(26:27/km) 151/161bpm 35cal 21/rpm 2.27/2.8kmph 3) 0.1km - 2:57(29:29/km) 144/156bpm 35cal 39/rpm 2.03/2.16kmph 4) 0.12km - 2:40(22:17/km) 161/169bpm 38cal 25/rpm 2.69/2.96kmph 5) 0.2km - 6:08(30:40/km) 146/154bpm 79cal 41/rpm 1.96/2.02kmph Add a comment 3.1mi, 17:47 Running - Race Split Summary === 1) 1km - 3:31(3:31/km) 167/177bpm 58cal 17.09/19.01kmph 2) 1km - 3:31(3:31/km) 177/180bpm 63cal 17.08/17.37kmph 3) 1km - 3:36(3:36/km) 179/181bpm 65cal 16.69/17.54kmph 4) 1km - 3:38(3:38/km) 177/179bpm 65cal 16.49/16.33kmph 5) 0.98km - 3:32(3:36/km) 176/179bpm 63cal 16.69/18kmph Add a comment 1.7mi, 12:24 Running - Warm Up Split Summary === 1) 1km - 4:33(4:33/km) 178/199bpm 86cal 13.2/15.92kmph 2) 1km - 4:26(4:26/km) 160/198bpm 74cal 13.52/12.93kmph 3) 0.72km - 3:25(4:46/km) 140/152bpm 44cal 12.57/14.11kmph Add a comment 6.4mi, 1:20:46 Running - Recovery Run Split Summary === 1) 1km - 6:56(6:56/km) 99/128bpm 56cal 8.65/10.04kmph 2) 1km - 6:26(6:26/km) 114/128bpm 60cal 9.33/10.28kmph 3) 1km - 7:51(7:51/km) 104/117bpm 59cal 7.64/10.21kmph 4) 1km - 8:10(8:10/km) 99/116bpm 55cal 7.34/10.75kmph 5) 1km - 8:31(8:31/km) 107/132bpm 64cal 7.05/10.58kmph 6) 1km - 10:39(10:39/km) 100/137bpm 73cal 5.63/10.35kmph 7) 1km - 7:58(7:58/km) 103/128bpm 58cal 7.53/10.11kmph 8) 1km - 7:11(7:11/km) 104/122bpm 54cal 8.35/10.55kmph 9) 1km - 6:49(6:49/km) 102/118bpm 48cal 8.81/10.78kmph 10) 1km - 7:57(7:57/km) 97/118bpm 49cal 7.56/10.65kmph 11) 0.36km - 2:19(6:28/km) 107/117bpm 15cal 9.28/10.95kmph Add a comment	4mi, 25:59 Running - Tempo Split Summary === 1) 1km - 4:20(4:20/km) 136/148bpm 57cal 13.86/17.57kmph 2) 1km - 4:13(4:13/km) 145/154bpm 62cal 14.24/14.61kmph 3) 1km - 4:13(4:13/km) 147/153bpm 62cal 14.23/15.12kmph 4) 1km - 4:04(4:04/km) 147/153bpm 61cal 14.76/15.38kmph 5) 1km - 3:59(3:59/km) 155/161bpm 63cal 15.06/15.58kmph 6) 1km - 3:40(3:40/km) 170/176bpm 63cal 16.38/18.71kmph 7) 0.43km - 1:31(3:32/km) 169/171bpm 25cal 16.97/17.2kmph Add a comment
Wed 12th Jun Jun 12	Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18
0.1mi, 5:34 Swimming - Pool Split Summary === 1) 0.2km - 5:34(27:51/km) 140/150bpm 73cal 41/rpm 2.15/2.31kmph Add a comment 5mi, 28:59 Running - Race Split Summary === 1) 1km - 3:52(3:52/km) 167/179bpm 65cal 15.52/17.94kmph 2) 1km - 3:20(3:20/km) 169/178bpm 58cal 17.99/18.88kmph 3) 1km - 3:14(3:14/km) 170/177bpm 57cal 18.57/19.95kmph 4) 1km - 3:33(3:33/km) 174/176bpm 63cal 16.89/17.47kmph 5) 1km - 3:34(3:34/km) 171/178bpm 63cal 16.79/17.23kmph 6) 1km - 3:43(3:43/km) 173/179bpm 66cal 16.16/16.96kmph 7) 1km - 3:39(3:39/km) 173/180bpm 65cal 16.46/17.7kmph 8) 1km - 3:57(3:57/km) 178/185bpm 73cal 15.22/16.39kmph 9) 0.04km - 8(3:07/km) 176/180bpm 2cal 19.27/16.89kmph Add a comment 0.8mi, 7:20 Running - Warm Up Split Summary === 1) 1km - 5:22(5:22/km) 137/159bpm 73cal 11.19/16.33kmph 2) 0.33km - 1:58(5:55/km) 122/156bpm 21cal 10.14/9.98kmph Add a comment 3.2mi, 10:06 Cycling - Zwift Split Summary === 1) 5.15km - 10:06(1:58/km) 121/140bpm 69/108rpm 143/302W 30.57/61.89kmph Add a comment	6.3mi, 43:03 Running - General Split Summary === 1) 1km - 4:19(4:19/km) 138/156bpm 61cal 13.88/18.64kmph 2) 1km - 4:09(4:09/km) 144/156bpm 63cal 14.48/14.98kmph 3) 1km - 4:16(4:16/km) 150/161bpm 68cal 14.07/15.12kmph 4) 1km - 4:28(4:28/km) 148/155bpm 70cal 13.45/15.02kmph 5) 1km - 4:11(4:11/km) 141/151bpm 60cal 14.34/14.85kmph 6) 1km - 4:21(4:21/km) 144/154bpm 64cal 13.78/14.48kmph 7) 1km - 4:24(4:24/km) 151/157bpm 70cal 13.64/14.01kmph 8) 1km - 4:27(4:27/km) 153/159bpm 72cal 13.46/13.84kmph 9) 1km - 4:12(4:12/km) 150/156bpm 66cal 14.31/15.58kmph 10) 1km - 3:59(3:59/km) 155/159bpm 64cal 15.09/16.43kmph 11) 0.08km - 18(3:51/km) 157/158bpm 4cal 15.58/15.99kmph Add a comment	6.2mi, 56:58 Running - Easy Split Summary === 1) 1km - 5:14(5:14/km) 134/160bpm 69cal 11.46/14.98kmph 2) 1km - 5:22(5:22/km) 137/147bpm 75cal 11.17/13.03kmph 3) 1km - 5:04(5:04/km) 139/153bpm 71cal 11.84/13.37kmph 4) 1km - 5:17(5:17/km) 135/146bpm 68cal 11.34/14.61kmph 5) 1km - 6:26(6:26/km) 130/159bpm 72cal 9.31/11.69kmph 6) 1km - 6:08(6:08/km) 128/148bpm 64cal 9.77/12.26kmph 7) 1km - 6:04(6:04/km) 124/136bpm 58cal 9.9/11.62kmph 8) 1km - 5:22(5:22/km) 130/151bpm 57cal 11.17/11.69kmph 9) 1km - 5:56(5:56/km) 125/136bpm 57cal 10.12/11.86kmph 10) 1km - 6:01(6:01/km) 129/150bpm 62cal 9.96/13.77kmph 11) 0.01km - 2(5:04/km) 123/123bpm 11.85/9.54kmph Add a comment	19.8mi, 4:34:05 Running - Race Add a comment 19.5mi, 3:04:01 Running - Race Add a comment 3.1mi, 18:27 Running - Race Split Summary === 1) 1km - 3:38(3:38/km) 127/170bpm 40cal 16.53/19.62kmph 2) 1km - 3:34(3:34/km) 169/174bpm 64cal 16.82/18.07kmph 3) 1km - 3:43(3:43/km) 174/177bpm 69cal 16.12/16.39kmph 4) 1km - 3:44(3:44/km) 173/179bpm 69cal 16.05/16.93kmph 5) 1km - 3:38(3:38/km) 178/182bpm 68cal 16.55/18.54kmph 6) 0.06km - 10(2:58/km) 181/183bpm 3cal 20.23/18.51kmph Add a comment 0.3mi, 2:24 Running - Warm Up Split Summary === 1) 0.42km - 2:24(5:42/km) 113/133bpm 24cal 10.52/10.18kmph Add a comment	1.1mi, 8:59 Running - Recovery Run Split Summary === 1) 1.74km - 8:59(5:11/km) 139/176bpm 123cal 11.6/12.43kmph Add a comment 27.6mi, 7:42:00 Running - Race Add a comment	5mi, 38:41 Running - General Split Summary === 1) 8.07km - 38:41(4:48/km) 133/156bpm 475cal 12.51/14.85kmph Add a comment 5.9mi, 1:10:49 Running - Recovery Run Split Summary === 1) 9.55km - 1:10:49(7:25/km) 118/191bpm 655cal 8.09/11.89kmph Add a comment	0.4mi, 3:53 Running - Warm Down Split Summary === 1) 0.61km - 3:53(6:18/km) 135/149bpm 53cal 9.51/15.69kmph Add a comment 6.2mi, 37:24 Running - Race Split Summary === 1) 1km - 4:01(4:01/km) 153/162bpm 64cal 14.95/16.56kmph 2) 1km - 3:49(3:49/km) 164/168bpm 65cal 15.72/16.63kmph 3) 1km - 3:40(3:40/km) 164/170bpm 63cal 16.35/17.57kmph 4) 1km - 3:51(3:51/km) 166/171bpm 67cal 15.57/17kmph 5) 1km - 4:12(4:12/km) 173/177bpm 75cal 14.3/16.06kmph 6) 1km - 3:46(3:46/km) 167/171bpm 65cal 15.95/17.47kmph 7) 1km - 3:38(3:38/km) 167/174bpm 64cal 16.52/17.7kmph 8) 1km - 3:43(3:43/km) 169/181bpm 65cal 16.15/17.13kmph 9) 1km - 3:26(3:26/km) 170/177bpm 61cal 17.47/18.54kmph 10) 0.99km - 3:18(3:20/km) 169/176bpm 57cal 17.96/18.41kmph Add a comment
Wed 19th Jun Jun 19	Thu 20th Jun Jun 20	Fri 21st Jun Jun 21	Sat 22nd Jun Jun 22	Sun 23rd Jun Jun 23	Mon 24th Jun Jun 24	Tue 25th Jun Jun 25
1.3mi, 12:13 Running - General Split Summary === 1) 1km - 5:38(5:38/km) 130/188bpm 69cal 10.66/13.2kmph 2) 1km - 5:43(5:43/km) 120/135bpm 61cal 10.5/13.1kmph 3) 0.16km - 52(5:19/km) 126/129bpm 10cal 11.28/11.62kmph Add a comment	6.2mi, 36:52 Running - Race Split Summary === 1) 1km - 3:26(3:26/km) 127/175bpm 37cal 17.51/24.29kmph 2) 1km - 3:39(3:39/km) 173/179bpm 68cal 16.42/17.5kmph 3) 1km - 3:24(3:24/km) 173/177bpm 63cal 17.63/19.48kmph 4) 1km - 3:42(3:42/km) 174/179bpm 69cal 16.23/17.23kmph 5) 1km - 3:43(3:43/km) 173/181bpm 69cal 16.11/16.59kmph 6) 1km - 3:44(3:44/km) 173/177bpm 69cal 16.06/16.53kmph 7) 1km - 3:42(3:42/km) 173/183bpm 68cal 16.24/17.06kmph 8) 1km - 3:49(3:49/km) 171/176bpm 70cal 15.72/16.89kmph 9) 1km - 3:57(3:57/km) 172/176bpm 72cal 15.17/17.03kmph 10) 1km - 3:44(3:44/km) 174/179bpm 69cal 16.11/18.54kmph 11) 0.02km - 2(2:21/km) 178/178bpm 25.6/17.2kmph Add a comment	6.9mi, 1:02:18 Running - Easy Split Summary === 1) 1km - 6:50(6:50/km) 130/147bpm 86cal 8.79/12.39kmph 2) 1km - 5:41(5:41/km) 115/140bpm 51cal 10.56/13.17kmph 3) 1km - 5:50(5:50/km) 124/140bpm 61cal 10.28/10.95kmph 4) 1km - 5:21(5:21/km) 122/134bpm 51cal 11.23/13.57kmph 5) 1km - 5:37(5:37/km) 118/131bpm 44cal 10.68/12.29kmph 6) 1km - 5:42(5:42/km) 124/145bpm 54cal 10.52/12.12kmph 7) 1km - 4:56(4:56/km) 133/150bpm 56cal 12.16/13.4kmph 8) 1km - 5:00(5:00/km) 132/146bpm 53cal 11.99/13.77kmph 9) 1km - 5:45(5:45/km) 125/143bpm 48cal 10.43/12.83kmph 10) 1km - 5:44(5:44/km) 128/145bpm 52cal 10.47/14.44kmph 11) 1km - 5:37(5:37/km) 125/137bpm 44cal 10.7/11.25kmph 12) 0.04km - 15(5:36/km) 122/122bpm 1cal 10.71/11.05kmph Add a comment	2.9mi, 22:54 Running - Warm Down Split Summary === 1) 1km - 4:48(4:48/km) 139/148bpm 70cal 12.48/15.52kmph 2) 1km - 4:50(4:50/km) 145/149bpm 74cal 12.42/13.64kmph 3) 1km - 4:35(4:35/km) 147/152bpm 73cal 13.07/13.64kmph 4) 1km - 5:14(5:14/km) 142/151bpm 76cal 11.47/13.77kmph 5) 0.63km - 3:26(5:28/km) 145/159bpm 51cal 10.97/12.93kmph Add a comment 3.1mi, 19:21 Running - Race Split Summary === 1) 1km - 3:42(3:42/km) 162/169bpm 63cal 16.21/17.13kmph 2) 1km - 3:48(3:48/km) 168/171bpm 67cal 15.76/16.89kmph 3) 1km - 3:54(3:54/km) 166/169bpm 69cal 15.37/16.43kmph 4) 1km - 4:03(4:03/km) 163/167bpm 70cal 14.84/15.28kmph 5) 1km - 3:53(3:53/km) 166/177bpm 68cal 15.48/18.54kmph Add a comment 2.8mi, 21:13 Running - Warm Up Split Summary === 1) 1km - 4:46(4:46/km) 158/189bpm 79cal 12.6/14.81kmph 2) 1km - 4:52(4:52/km) 140/149bpm 69cal 12.32/14.21kmph 3) 1km - 4:34(4:34/km) 142/147bpm 66cal 13.16/13.74kmph 4) 1km - 4:51(4:51/km) 137/143bpm 65cal 12.39/13.74kmph 5) 0.45km - 2:11(4:52/km) 133/137bpm 26cal 12.34/12.43kmph Add a comment	0.8mi, 32:07 Swimming - Pool Split Summary === 1) 0.2km - 5:16(26:21/km) 146/155bpm 74cal 42/rpm 2.28/2.37kmph 2) 0.2km - 5:33(27:45/km) 147/155bpm 80cal 42/rpm 2.16/2.28kmph 3) 0.2km - 5:32(27:42/km) 145/157bpm 75cal 42/rpm 2.17/2.28kmph 4) 0.2km - 5:16(26:22/km) 155/162bpm 78cal 32/rpm 2.28/2.53kmph 5) 0.2km - 5:07(25:35/km) 156/170bpm 74cal 32/rpm 2.35/2.55kmph 6) 0.2km - 5:23(26:53/km) 151/160bpm 73cal 38/rpm 2.23/2.32kmph Add a comment 14.5mi, 2:00:54 Running - Long Run Split Summary === 1) 1km - 4:31(4:31/km) 155/176bpm 73cal 13.3/15.35kmph 2) 1km - 4:42(4:42/km) 146/156bpm 73cal 12.77/14.01kmph 3) 1km - 4:50(4:50/km) 138/146bpm 67cal 12.42/12.77kmph 4) 1km - 4:42(4:42/km) 136/146bpm 62cal 12.77/13.4kmph 5) 1km - 4:52(4:52/km) 132/147bpm 58cal 12.34/13.13kmph 6) 1km - 5:03(5:03/km) 135/153bpm 63cal 11.88/13.03kmph 7) 1km - 5:14(5:14/km) 137/159bpm 68cal 11.46/12.83kmph 8) 1km - 5:10(5:10/km) 140/160bpm 71cal 11.6/13.71kmph 9) 1km - 5:10(5:10/km) 129/142bpm 56cal 11.61/13.84kmph 10) 1km - 5:17(5:17/km) 136/149bpm 65cal 11.37/13.84kmph 11) 1km - 5:10(5:10/km) 135/145bpm 60cal 11.6/12.36kmph 12) 1km - 5:12(5:12/km) 139/148bpm 67cal 11.52/12.43kmph 13) 1km - 5:07(5:07/km) 138/152bpm 63cal 11.71/13.1kmph 14) 1km - 5:04(5:04/km) 140/150bpm 65cal 11.84/13.84kmph 15) 1km - 5:32(5:32/km) 133/142bpm 57cal 10.83/11.25kmph 16) 1km - 5:13(5:13/km) 139/152bpm 63cal 11.51/13.03kmph 17) 1km - 5:12(5:12/km) 141/159bpm 64cal 11.53/12.63kmph 18) 1km - 5:32(5:32/km) 139/150bpm 63cal 10.85/11.99kmph 19) 1km - 5:20(5:20/km) 139/151bpm 62cal 11.27/11.79kmph 20) 1km - 5:39(5:39/km) 137/149bpm 61cal 10.61/11.22kmph 21) 1km - 5:39(5:39/km) 135/145bpm 56cal 10.62/11.15kmph 22) 1km - 5:36(5:36/km) 132/144bpm 51cal 10.72/11.69kmph 23) 1km - 5:20(5:20/km) 137/150bpm 57cal 11.26/12.16kmph 24) 0.29km - 1:46(6:05/km) 139/148bpm 19cal 9.86/12.02kmph Add a comment	12.5mi, 1:43:10 Running - Long Run Split Summary === 1) 1km - 4:54(4:54/km) 130/148bpm 62cal 12.25/13.6kmph 2) 1km - 4:43(4:43/km) 133/144bpm 64cal 12.7/13.44kmph 3) 1km - 5:04(5:04/km) 128/137bpm 60cal 11.85/12.53kmph 4) 1km - 5:17(5:17/km) 126/139bpm 59cal 11.35/11.49kmph 5) 1km - 5:23(5:23/km) 128/134bpm 61cal 11.14/11.89kmph 6) 1km - 5:17(5:17/km) 128/140bpm 58cal 11.35/13kmph 7) 1km - 4:33(4:33/km) 144/156bpm 66cal 13.19/14.95kmph 8) 1km - 4:23(4:23/km) 150/160bpm 67cal 13.7/15.69kmph 9) 1km - 5:15(5:15/km) 135/145bpm 64cal 11.43/13.03kmph 10) 1km - 5:26(5:26/km) 134/148bpm 63cal 11.03/11.72kmph 11) 1km - 5:17(5:17/km) 131/142bpm 56cal 11.35/11.79kmph 12) 1km - 5:16(5:16/km) 129/136bpm 51cal 11.38/12.09kmph 13) 1km - 5:21(5:21/km) 129/133bpm 51cal 11.23/12.43kmph 14) 1km - 5:13(5:13/km) 133/139bpm 55cal 11.5/12.12kmph 15) 1km - 5:29(5:29/km) 129/141bpm 54cal 10.93/11.86kmph 16) 1km - 5:13(5:13/km) 131/142bpm 52cal 11.49/12.5kmph 17) 1km - 5:13(5:13/km) 139/152bpm 64cal 11.49/12.19kmph 18) 1km - 5:03(5:03/km) 140/145bpm 64cal 11.88/12.33kmph 19) 1km - 5:11(5:11/km) 146/158bpm 72cal 11.56/11.82kmph 20) 1km - 5:13(5:13/km) 140/147bpm 64cal 11.51/12.53kmph 21) 0.08km - 25(4:54/km) 138/140bpm 4cal 12.23/12.33kmph Add a comment	-

2019	Date	Result	WAVA
Harborough 5 EMGP Series race 6	25 Jun		0.00%
Cattle Creep 10K	20 Jun	36:49	73.78%
Weedon 10k EMGP Series race 7	18 Jun	37:24	72.63%
MK24 Solo	15 Jun	105.6 / km	0.00%
Corby 5 EMGP Series race 4	12 Jun	28:59	74.43%
Dashing Deer 5K	10 Jun	17:47	73.38%
Banbury 5 EMGP Series race 5	4 Jun	28:49	74.86%
Sri Chinmoy Speedy Steeds 5K	3 Jun	17:26	74.86%
Run Bedford 10k	2 Jun	37:11	73.05%
Brooks Last Friday of the Month 5k – May	31 May	18:15	71.51%
Sri Chinmoy Rapid Rabbit 5k	27 May	17:22	75.14%
Vitality London 10,000	27 May	36:33	74.32%
Westminster Mile	26 May	5:05	73.83%
Rugby 6 EMGP Series race 2	22 May	35:18	74.30%
Sycamore 6 hour challenge	19 May	35.04 / miles	0.00%
Blisworth Friday 5 EMGP Series race 3	17 May	28:18	76.23%
Stevington 12K	12 May	44:34	73.35%
Rightmove MK Rocket 5K	5 May	16:55	76.86%
London Marathon	28 Apr	3:16:48	63.47%
Serpentine Last Friday of the Month 5K	26 Apr	17:40	73.59%
Highgate Harriers/City of London Open Meeting 5000m	10 Apr	16:55	76.86%
Freiburg Marathon	7 Apr	3:02:47	68.34%
Serpentine Last Friday of the Month 5K	29 Mar	17:39	73.66%
Milton Keynes Festival of Running Half Marathon	17 Mar	1:32:20	64.15%
Milton Keynes Festival of Running 5K	17 Mar	17:51	72.84%
The Big Half	10 Mar	1:22:34	71.73%
Mornington Chasers Regent's Park 10K	3 Mar	39:22	68.74%
Watermeadows parkrun	2 Mar	18:19	70.98%
Serpentine Last Friday of the Month 5K	22 Feb	17:41	73.52%
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%

wshippin MS

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