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wshippin M35

Wahoo (68)

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UKnetrunner, Redway Runners, Sweatshop Running Community - Milton Keynes

About Me
Targets for 2019 To break all PBs set in 2013/4 Show More...

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Recent Training
1st Dec	General	1.5mi	12:51
1st Dec	General	0.6mi	5:20
1st Dec	General	4mi	27:16
1st Dec	General	1mi	11:27
30th Nov	General	5.1mi	33:35

Planned Races
MK winter half marathon	12th Dec

12 Month Benchmarks	Run	Bike
Mile	5:11	2:08
5k	17:43	8:35
5mi	30:05	13:57
10k	37:25	17:25
10mi	1:04:06	28:40

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Best Times
Best WAVA

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	26	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	5:30 68.55
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	73.49					14:13 73.49	14:44 70.93		15:05 69.47		15:41 67.16
4.7km	1	15:32 5:19/mi	79.51											15:32 79.51
5km	341	16:43 5:23/mi	78.59	24:26 53.14	20:18 63.96	18:42 69.43	17:30 74.19	17:01 76.30	17:02 76.25	17:41 73.44	18:09 71.75	18:02 72.21	17:18 75.67	16:43 78.59	17:20 76.13	17:33 75.57
5.1km	5	19:53 6:16/mi	67.69												19:53 67.69
3.5mi	4	21:44 6:13/mi	67.30			23:38 61.89	23:21 62.64	21:44 67.30	22:03 66.35
4.4mi	8	25:25 5:47/mi	73.83			28:33 65.73	26:56 69.67	25:25 73.83	25:43 72.97
5mi	40	28:18 5:40/mi	75.77			32:22 65.88	29:22 72.61	28:24 75.08	30:23 70.18	29:47 71.60	31:00 68.81	31:23 68.04	30:17 70.64	28:18 75.77
6mi	7	34:49 5:48/mi	74.10				38:07 67.68	34:49 74.10	36:08 71.40		38:37 66.80	36:48 70.13	36:32 70.73	35:18 73.33
10km	113	34:54 5:37/mi	76.81	53:52 49.60	43:47 61.02	40:09 66.54	37:56 70.43	35:03 76.22	35:39 74.94	36:54 72.40	38:06 70.12	37:44 70.80	36:24 73.52	34:54 76.81	36:00 74.65	39:13 68.76
12km	11	44:24 5:57/mi	72.90				48:22 66.92	44:37 72.54	44:24 72.90	47:00 68.87	48:48 66.33	49:17 65.67	49:49 64.98	44:34 72.71
9mi	1	56:49 6:19/mi	69.54						56:49 69.54
10mi	18	58:41 5:52/mi	75.11	1:29:51 48.97	1:18:28 56.07	1:07:06 65.57	1:02:04 70.89	1:00:47 72.39	1:00:48 72.37	1:05:02 67.66	1:06:40 66.00	1:04:34 68.15	1:00:09 73.19	58:41 75.11	1:04:48 68.15	1:05:13 67.90
13.1mi	52	1:15:46 5:47/mi	77.14	2:26:09 39.95	1:45:30 55.34	1:28:04 66.29	1:23:54 69.59	1:20:19 72.69	1:19:09 73.76	1:24:28 69.12	1:24:43 68.92	1:25:59 67.90	1:19:48 73.18	1:15:46 77.14	1:22:44 70.65	1:22:38 71.01
20mi	5	2:14:59 6:45/mi	67.69				2:23:45 63.57		2:14:59 67.69		2:47:04 54.69		2:31:43 60.23		2:22:56 64.00
26.2mi	23	2:55:51 6:43/mi	69.93				3:27:17 59.31	3:03:37 66.96	3:02:10 67.49	3:16:56 62.43	3:47:24 54.07	3:41:58 55.39	2:55:51 69.93	3:02:47 67.28	3:35:23 57.24
60km	1	9:20:10 15:02/mi	32.03					9:20:10 32.03
40mi	1	13:33:01 20:20/mi	23.67						13:33:01 23.67
85mi	1	24:52:10 17:33/mi	36.98					24:52:10 36.98

Date	Planned Races			Distance
12 Dec	MK winter half marathon Confirmed			13.1mi
2021		Result	WAVA	Distance
28 Nov	Hatfield 5		0.00	5mi
14 Nov	Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	40:03	63.29	9.4km
23 Oct	Willen 5k		0.00	5km
17 Oct	Great South Run SB	1:05:13	67.90	10mi
16 Oct	Great South Run 5k	18:27	71.88	5km
10 Oct	Bournemouth Supersonic 10k SB	39:13	68.76	10km
9 Oct	Bournemouth Supernova 5k	18:05	73.34	5km
9 Oct	Bournemouth Supersonic 5k SB	17:33	75.57	5km
12 Sep	Great North Run SB	1:22:38	71.01	13.1mi
10 Sep	Great North 5k	17:58	73.81	5km
31 May	VIRTUAL 2021 Vitality London 10,000	45:42	59.00	10km
2020		Result	WAVA	Distance
12 Dec	Milton Keynes Winter Half Marathon		0.00	13.1mi
6 Dec	Gosport Christmas 5K	18:57	69.63	5km
6 Dec	Gosport Christmas Golden Mile SB	5:30	68.55	1mi
29 Oct	Cattle Creepy	38:41	69.47	10km
25 Oct	Dorney Lake Half Marathon 2020/21 Races - December	1:24:08	69.58	13.1mi
18 Oct	Running Grand Prix At Bedford Autodrome SB	36:00	74.65	10km
17 Oct	Velopark 10 Mile Race by Mornington Chasers SB	1:04:48	68.15	10mi
4 Oct	Dorney Lake Marathon	3:36:22	56.98	26.2mi
4 Oct	Virtual London Marathon SB	3:35:23	57.24	26.2mi
23 Aug	Ultra:5K Race 5 (1pm)	20:43	64.97	5.1km
23 Aug	Ultra:5K Race 4 (12pm)	21:54	61.46	5.1km
23 Aug	Ultra:5K Race 3 (11am)	20:23	66.03	5.1km
23 Aug	Ultra:5K Race 2 (10am)	19:56	67.52	5.1km
23 Aug	Ultra:5K Race 1 (9am) PB	19:53	67.69	5.1km
21 Aug	MK5k PB Special SB	17:20	76.13	5km
18 Jun	Cattle Creep Virtual 10K	37:11	72.28	10km
15 Mar	Milton Keynes Festival of Running Half Marathon	1:33:17	62.66	13.1mi
15 Mar	Milton Keynes Festival of Running 5K	17:56	73.26	5km
8 Mar	Hillingdon 20 SB	2:22:56	64.00	20mi
1 Mar	The Big Half SB	1:22:44	70.65	13.1mi
2019		Result	WAVA	Distance
31 Oct	Cattle Creepy	37:31	71.46	10km
27 Oct	Frankfurt Marathon	3:10:09	64.73	26.2mi
25 Oct	Serpentine Last Friday of the Month 5K	17:33	74.86	5km
20 Oct	Great South Run PB	58:41	75.11	10mi
19 Oct	Great South Run 5k	16:52	77.90	5km
22 Sep	Old Money Run (10 Miles)	1:05:50	66.96	10mi
14 Sep	Bedford parkrun PB	16:43	78.59	5km
8 Sep	Great North Run PB	1:15:46	77.14	13.1mi
7 Sep	Great North 5k PB	15:32	79.51	4.7km
4 Sep	EMGP Silverstone 10k PB	34:54	76.81	10km
30 Aug	Tour Of Milton Keynes: Willen Lake '6'		0.00	6.4mi
30 Aug	Serpentine Last Friday of the Month 5K		0.00	5km
28 Aug	Tour Of Milton Keynes: Campbell Park 'Five'		0.00	7km
27 Aug	Tour of Milton Keynes: Stantonbury Track Mile PB	4:49	77.92	1mi
25 Aug	Tour of Milton Keynes: Tattenhoe Park 11k		0.00	10.9km
24 Aug	HHH Open 10000		0.00	10000m
5 Aug	Sri Chinmoy 5K Series Hasty Hare 5	17:00	77.28	5km
3 Aug	Beat the Barge	28:54	74.20	5mi
1 Aug	Redway Runners Green Mile	5:02	74.57	1mi
31 Jul	Doug Anderson 5k	17:20	75.80	5km
29 Jul	Sri Chinmoy Flying Falcon 5K	17:16	76.09	5km
27 Jul	MK5000 - 3000 Official Split PB	9:57	74.56	3000m
27 Jul	MK5000 PB Special PB	16:46	78.36	5000m
26 Jul	Brooks Last Friday of the Month 5k – July	18:13	72.12	5km
19 Jul	Beds AAA 10K	35:10	76.23	10km
15 Jul	Silver Starling 5K	17:45	74.02	5km
9 Jul	Milton Keynes 10k EMGP Series race 8	37:00	72.45	10km
8 Jul	Kangaroo Hop 5K	17:35	74.72	5km
28 Jun	Serpentine Last Friday of the Month 5K	18:01	72.92	5km
25 Jun	Harborough 5 EMGP Series race 6	28:57	74.07	5mi
20 Jun	Cattle Creep 10K	36:49	72.81	10km
18 Jun	Weedon 10k EMGP Series race 7	37:24	71.68	10km
15 Jun	MK24 Solo	1:46 / 0	0.00	24hr
12 Jun	Corby 5 EMGP Series race 4	28:59	73.99	5mi
10 Jun	Dashing Deer 5K	17:47	73.88	5km
4 Jun	Banbury 5 EMGP Series race 5	28:49	74.41	5mi
3 Jun	Sri Chinmoy Speedy Steeds 5K	17:26	75.36	5km
2 Jun	Run Bedford 10k	37:11	72.10	10km
31 May	Brooks Last Friday of the Month 5k – May	18:15	71.99	5km
27 May	Sri Chinmoy Rapid Rabbit 5k	17:22	75.65	5km
27 May	Vitality London 10,000	36:33	73.35	10km
26 May	Westminster Mile	5:05	73.83	1mi
22 May	Rugby 6 EMGP Series race 2 SB	35:18	73.33	6mi
19 May	Sycamore 6 hour challenge	35 / 0	0.00	6hr
17 May	Blisworth Friday 5 EMGP Series race 3 PB	28:18	75.77	5mi
12 May	Stevington 12K SB	44:34	72.71	12km
5 May	Rightmove MK Rocket 5K	16:55	77.38	5km
28 Apr	London Marathon	3:16:48	62.49	26.2mi
26 Apr	Serpentine Last Friday of the Month 5K	17:40	74.10	5km
10 Apr	Highgate Harriers/City of London Open Meeting 5000m	16:55	77.38	5000m
7 Apr	Freiburg Marathon SB	3:02:47	67.28	26.2mi
29 Mar	Serpentine Last Friday of the Month 5K	17:39	74.17	5km
17 Mar	Milton Keynes Festival of Running Half Marathon	1:32:20	63.24	13.1mi
17 Mar	Milton Keynes Festival of Running 5K	17:51	73.34	5km
10 Mar	The Big Half	1:22:34	70.72	13.1mi
3 Mar	Mornington Chasers Regent's Park 10K	39:22	67.97	10km
2 Mar	Watermeadows parkrun	18:19	71.47	5km
22 Feb	Serpentine Last Friday of the Month 5K	17:41	74.03	5km
25 Jan	Serpentine Last Friday of the Month 5K	18:09	72.12	5km
19 Jan	Chichester parkrun	18:49	69.57	5km
12 Jan	Gunpowder parkrun	18:05	72.39	5km
6 Jan	Mornington Chasers Regent's Park 10K	37:20	71.68	10km
5 Jan	Coldham’s Common parkrun	18:23	71.21	5km
1 Jan	Long Eaton parkrun	18:20	71.40	5km
1 Jan	Dishley parkrun, Loughborough	19:01	68.84	5km
2018		Result	WAVA	Distance
28 Dec	Serpentine Last Friday of the Month 5k	18:20	71.40	5km
26 Dec	Aylesbury Boxing Day 5km	19:16	67.94	5km
9 Dec	Milton Keynes Winter Half Marathon	1:28:16	66.16	13.1mi
2 Dec	Mornington Chasers Regent's Park 10K	37:39	71.07	10km
25 Nov	Wolverton 5	30:17	70.64	5mi
17 Nov	Dirt Half Challenge	1:27:47	66.52	13.1mi
4 Nov	Mornington Chasers Regent's Park 10K	39:57	66.98	10km
31 Oct	Cattle Creepy 2018	39:19	68.06	10km
28 Oct	Frankfurt Marathon PB	2:55:51	69.93	26.2mi
21 Oct	Great South Run SB	1:00:09	73.19	10mi
20 Oct	Great South Run 5k SB	17:18	75.67	5km
14 Oct	Perkins Great Eastern Run	1:20:47	72.29	13.1mi
7 Oct	Mornington Chasers Regent's Park 10K	37:07	72.10	10km
29 Sep	Biggleswade AC Open 5000	17:16	75.81	5000m
29 Sep	Pocket parkrun	19:42	66.45	5km
28 Sep	Serpentine Last Friday of the Month 5k	19:03	68.72	5km
23 Sep	Bristol half marathon SB	1:19:48	73.18	13.1mi
22 Sep	Pomphrey Hill parkrun	18:49	69.57	5km
16 Sep	Worcester City Half Marathon	1:23:40	69.79	13.1mi
15 Sep	Great Denham parkrun	20:20	64.38	5km
12 Sep	Highgate Harriers Open 5000 SB	16:48	77.92	5000m
8 Sep	Sixfields Upton parkrun	17:46	73.68	5km
7 Sep	Tour Of Milton Keynes: Willen Lake '6'	38:12	72.15	6.4mi
6 Sep	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:28	57.90	3.4km
5 Sep	Tour Of Milton Keynes: Campbell Park 'Five'	25:53	71.90	7km
4 Sep	Tour of Milton Keynes: Stantonbury Track Mile SB	4:59	75.03	1mi
3 Sep	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	30:50	67.99	4.9mi
2 Sep	Tour of Milton Keynes: Tattenhoe Park 11k	42:33	68.55	10.9km
1 Sep	Milton Keynes parkrun	22:20	58.61	5km
31 Aug	Serpentine Last Friday of the Month 5K	18:43	69.94	5km
25 Aug	HHH Open 10000		0.00	10000m
25 Aug	Tooting Common parkrun	22:35	57.97	5km
18 Aug	Bedford parkrun	17:48	73.54	5km
13 Aug	Sri Chinmoy 5K Series Hasty Hare 5	17:38	74.24	5km
11 Aug	MK5000 - 3000 Official Split SB	10:09	72.82	3000m
11 Aug	MK5000 PB Special	17:07	76.48	5000m
11 Aug	Milton Keynes parkrun	29:42	44.08	5km
6 Aug	Sri Chinmoy 5K Series Flying Falcon 5	17:45	73.75	5km
5 Aug	Regents Park Summer 10K Series	38:33	69.41	10km
4 Aug	Milton Keynes parkrun	19:12	68.18	5km
28 Jul	Great Denham parkrun	19:10	68.30	5km
27 Jul	Serpentine Last Friday of the Month 5K	19:21	67.65	5km
25 Jul	Doug Anderson 5k	17:49	73.47	5km
23 Jul	Sri Chinmoy 5K Series Silver Starling 5	18:20	71.40	5km
21 Jul	Great Denham parkrun	19:17	67.89	5km
20 Jul	Beds AAA 10K SB	36:24	73.52	10km
14 Jul	Furzton Relay SB	15:41	67.16	2.5mi
14 Jul	Great Denham parkrun	20:48	62.94	5km
10 Jul	Milton Keynes 10k EMGP Series race 8	36:38	73.05	10km
7 Jul	Great Denham parkrun	19:12	68.18	5km
3 Jul	Harborough 5 EMGP Series race 6 SB	30:17	70.64	5mi
1 Jul	Regents Park Summer 10K Series	40:08	66.68	10km
30 Jun	Great Denham parkrun	18:18	71.53	5km
26 Jun	Weedon 10k EMGP Series race 7	39:14	68.21	10km
23 Jun	Stevenage parkrun	18:15	71.73	5km
22 Jun	Redway Runners Track Mile Time Trial	5:06	73.32	1mi
17 Jun	Run Bedford 10k	40:47	65.61	10km
12 Jun	Banbury 5 EMGP Series race 5	30:23	70.41	5mi
8 Jun	Marston Forest 5K	17:58	72.86	5km
6 Jun	Corby 5 EMGP Series race 4	30:41	69.72	5mi
3 Jun	Regents Park Summer 10K Series	39:44	67.35	10km
2 Jun	Letchworth parkrun	21:31	60.84	5km
28 May	Vitality London 10,000	40:21	66.32	10km
27 May	Westminster Mile	5:22	69.67	1mi
26 May	Clapham Common parkrun	19:07	68.48	5km
23 May	Rugby 6 EMGP Series race 2 SB	36:32	70.73	6mi
19 May	Great Denham parkrun	18:57	69.08	5km
18 May	Blisworth Friday 5 EMGP Series race 3	31:01	68.97	5mi
13 May	Stevington 12K SB	49:49	64.98	12km
12 May	Great Denham parkrun	18:19	71.26	5km
9 May	Silverstone 10K EMGP Series race 1	36:43	72.79	10km
7 May	Milton Keynes Marathon	3:53:15	52.71	26.2mi
6 May	MK Rocket 5k	17:42	73.74	5km
5 May	Milton Keynes parkrun	19:39	66.42	5km
28 Apr	Great Denham parkrun	18:32	70.43	5km
22 Apr	Antwerp Marathon	3:31:28	58.14	26.2mi
21 Apr	Mile End parkrun	20:02	65.15	5km
14 Apr	Milton Keynes parkrun	20:09	64.78	5km
8 Apr	Freiburg Marathon	3:16:26	62.59	26.2mi
7 Apr	Nidda parkrun	18:34	70.30	5km
31 Mar	Milton Keynes parkrun	20:38	63.26	5km
25 Mar	Bedford 20 SB	2:31:43	60.23	20mi
24 Mar	Great Denham parkrun	20:08	64.83	5km
11 Mar	Milton Keynes Festival of Running Half Marathon	1:42:42	56.85	13.1mi
11 Mar	Milton Keynes Festival of Running 5K	18:57	68.88	5km
10 Mar	Great Denham parkrun	20:54	62.45	5km
4 Mar	The Big Half	1:25:56	67.94	13.1mi
3 Mar	Canons Park parkrun	19:58	65.37	5km
24 Feb	Great Denham parkrun	18:02	72.38	5km
24 Feb	Big Fetch Mile - Bedford	5:09	72.39	1mi
18 Feb	MK Winter Half Marathon	1:28:40	65.85	13.1mi
17 Feb	Great Denham parkrun	18:24	70.94	5km
15 Feb	Cattle Creep Night Run 2018	38:43	69.03	10km
10 Feb	Bedford parkrun	18:52	69.18	5km
3 Feb	Milton Keynes parkrun	19:41	66.31	5km
27 Jan	Bedford parkrun	18:54	69.06	5km
20 Jan	Milton Keynes parkrun	19:57	65.43	5km
13 Jan	Gunpowder parkrun	18:57	68.88	5km
6 Jan	Milton Keynes parkrun	21:07	61.81	5km
1 Jan	Upton Court parkrun	22:02	59.24	5km
1 Jan	Black Park parkrun	20:57	62.30	5km
2017		Result	WAVA	Distance
30 Dec	Milton Keynes parkrun	21:57	59.46	5km
25 Dec	Milton Keynes parkrun	21:46	59.97	5km
23 Dec	Milton Keynes parkrun	20:28	63.77	5km
17 Dec	Portsmouth Coastal Waterside Marathon SB	3:41:58	55.39	26.2mi
16 Dec	Queen Elizabeth parkrun	20:35	63.41	5km
9 Dec	Milton Keynes parkrun	20:29	63.72	5km
2 Dec	Milton Keynes parkrun	19:39	66.42	5km
22 Oct	Great South Run SB	1:04:34	68.15	10mi
15 Oct	Great Birmingham Run	1:42:46	56.81	13.1mi
8 Oct	Bournemouth Half Marathon	1:34:33	61.75	13.1mi
7 Oct	Bournemouth Supersonic 10k	38:11	70.00	10km
7 Oct	Bournemouth Supernova 5k	18:37	70.11	5km
10 Sep	Great North Run SB	1:25:59	67.90	13.1mi
9 Sep	Great North 5k	18:30	70.55	5km
8 Sep	Tour Of Milton Keynes: Willen Lake '6'	41:57	65.62	6.4mi
7 Sep	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:47	56.49	3.4km
6 Sep	Tour Of Milton Keynes: Campbell Park 'Five'	26:51	69.18	7km
5 Sep	Tour of Milton Keynes: Stantonbury Track Mile	5:17	70.56	1mi
4 Sep	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	32:56	63.54	4.9mi
3 Sep	Tour of Milton Keynes: Tattenhoe Park 11k	44:45	65.10	10.9km
26 Jul	Doug Anderson 5k	18:27	70.75	5km
21 Jul	Beds AAA 10K	38:30	69.42	10km
1 Jul	Big Fetch Mile - Bedford	5:17	70.56	1mi
27 Jun	Milton Keynes 10k EMGP Series race 8	39:02	68.47	10km
20 Jun	Weedon 10k EMGP Series race 7	40:29	66.02	10km
18 Jun	Run Bedford 10k	48:08	55.53	10km
16 Jun	Marston Forest 5K	18:32	70.43	5km
13 Jun	Harborough 5 EMGP Series race 6	31:30	67.79	5mi
6 Jun	Banbury 5 EMGP Series race 5	31:43	67.33	5mi
29 May	Vitality London 10,000	41:06	65.03	10km
28 May	Westminster Mile SB	5:14	71.23	1mi
24 May	Corby 5 EMGP Series race 4 SB	31:23	68.04	5mi
17 May	Rugby 6 EMGP Series race 2 SB	36:48	70.13	6mi
12 May	Blisworth Friday 5 EMGP Series race 3	31:36	67.51	5mi
7 May	Stevington 12K SB	49:17	65.67	12km
2 May	Silverstone 10K EMGP Series race 1 SB	37:44	70.80	10km
30 Apr	MK Rocket 5k SB	18:02	72.21	5km
19 Mar	Chicks & Chaps Winter Series #3 5k	19:13	67.77	5km
5 Mar	Milton Keynes Festival of Running 5k	18:41	69.70	5km
5 Mar	Milton Keynes Festival of Running Half Marathon	1:35:03	61.42	13.1mi
19 Feb	Chicks & Chaps Winter Series #2 10k	41:10	64.90	10km
29 Jan	Chicks & Chaps Winter Series #1 10k	39:47	67.16	10km
2016		Result	WAVA	Distance
23 Oct	Great South Run SB	1:06:40	66.00	10mi
22 Oct	Great South Run 5k	18:47	69.33	5km
16 Oct	Great Birmingham Run	1:34:42	61.65	13.1mi
2 Oct	Great Scottish Run 10K SB	38:06	70.12	10km
25 Sep	NSPCC Milton Keynes Half Marathon	1:28:18	66.12	13.1mi
11 Sep	Great North Run SB	1:24:43	68.92	13.1mi
10 Sep	Great North 5k SB	18:09	71.75	5km
26 Aug	Tour Of Milton Keynes: Willen Lake '6'	40:09	68.54	6.4mi
25 Aug	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:47	56.36	3.4km
24 Aug	Tour Of Milton Keynes: Campbell Park 'Five'	27:51	66.63	7km
23 Aug	Tour of Milton Keynes: Stantonbury Track Mile SB	5:20	69.74	1mi
22 Aug	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	32:56	63.48	4.9mi
21 Aug	Tour of Milton Keynes: Tattenhoe Park 11k	44:46	65.05	10.9km
17 Jul	Great Newham London Run	42:19	63.14	10km
16 Jul	Furzton Relay SB	15:05	69.47	2.5mi
3 Jul	Great North 10k	40:52	65.38	10km
28 Jun	Milton Keynes 10k EMGP Series race 8	38:49	68.83	10km
26 Jun	Donington Summer Running Festival	1:09:57	62.90	10mi
26 Jun	Donington Summer Running Festival	19:16	67.59	5km
22 Jun	Cattle Creep 10K	40:42	65.64	10km
21 Jun	Weedon 10k EMGP Series race 7	39:14	68.10	10km
14 Jun	Harborough 5 EMGP Series race 6 SB	31:00	68.81	5mi
7 Jun	Banbury 5 EMGP Series race 5	32:19	66.01	5mi
5 Jun	Run Bedford 10k	39:35	67.49	10km
1 Jun	Corby 5 EMGP Series race 4	31:23	67.97	5mi
29 May	Westminster Mile	5:24	68.88	1mi
22 May	Great Manchester Run	38:29	69.42	10km
20 May	Blisworth Friday 5 EMGP Series race 3	32:23	65.87	5mi
15 May	Great Bristol 10k	40:33	65.89	10km
11 May	Rugby 6 EMGP Series race 2 SB	38:37	66.80	6mi
4 May	Silverstone 10K EMGP Series race 1	39:24	67.81	10km
1 May	Great Birmingham 10k	40:55	65.30	10km
24 Apr	London Marathon SB	3:47:24	54.07	26.2mi
3 Apr	Oakley 20 SB	2:47:04	54.69	20mi
6 Mar	Milton Keynes Festival of Running Half Marathon	1:47:15	54.44	13.1mi
6 Mar	Milton Keynes Festival of Running 5K	20:13	64.30	5km
5 Mar	South Oxhey parkrun	22:43	57.23	5km
20 Feb	Aldenham parkrun	22:28	57.86	5km
17 Jan	Not the Roman IX SB	48:48	66.33	12km
9 Jan	Milton Keynes parkrun	19:45	65.82	5km
2 Jan	Milton Keynes parkrun	19:32	66.55	5km
1 Jan	Guildford parkrun	20:13	64.30	5km
1 Jan	Alice Holt parkrun	20:56	62.10	5km
2015		Result	WAVA	Distance
26 Dec	Milton Keynes parkrun	20:15	64.20	5km
25 Dec	Milton Keynes parkrun	20:30	63.42	5km
19 Dec	Milton Keynes parkrun	20:16	64.15	5km
12 Dec	Milton Keynes parkrun	19:22	67.13	5km
5 Dec	Milton Keynes parkrun	19:32	66.55	5km
28 Nov	Milton Keynes parkrun #300	18:57	68.60	5km
21 Nov	Milton Keynes parkrun	20:04	64.79	5km
14 Nov	Milton Keynes parkrun	19:07	68.00	5km
7 Nov	Milton Keynes parkrun	19:51	65.49	5km
7 Nov	Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	42:06	59.65	9.4km
31 Oct	Milton Keynes parkrun	19:12	67.71	5km
25 Oct	Great South Run SB	1:05:02	67.66	10mi
24 Oct	Southsea parkrun	23:09	56.16	5km
24 Oct	Great South Run 5k	17:50	72.90	5km
18 Oct	Great Birmingham Run SB	1:24:28	69.12	13.1mi
17 Oct	Milton Keynes parkrun	19:04	68.18	5km
10 Oct	Milton Keynes parkrun	19:01	68.36	5km
3 Oct	Milton Keynes parkrun	19:42	65.99	5km
27 Sep	Great Yorkshire Run	37:56	70.43	10km
26 Sep	Milton Keynes parkrun	19:01	68.36	5km
19 Sep	Milton Keynes parkrun	20:18	64.04	5km
13 Sep	Great North Run	1:25:19	68.43	13.1mi
12 Sep	Great North 5k	17:48	73.04	5km
9 Sep	The Brian Graves Tour of Milton Keynes - Track Mile SB	5:03	73.53	1mi
5 Sep	Bedford parkrun	17:48	73.04	5km
29 Aug	Milton Keynes parkrun	19:12	67.71	5km
22 Aug	Milton Keynes parkrun	18:02	72.09	5km
15 Aug	Milton Keynes parkrun	18:06	71.82	5km
8 Aug	Milton Keynes parkrun	18:18	71.04	5km
1 Aug	Milton Keynes parkrun	18:21	70.85	5km
25 Jul	Milton Keynes parkrun	19:15	67.53	5km
19 Jul	Great Newham London Run		0.00	10km
18 Jul	Milton Keynes parkrun	18:58	68.54	5km
15 Jul	Chaps chase #4 5k		0.00	5km
12 Jul	NSPCC Milton Keynes Half Marathon	1:30:40	64.39	13.1mi
11 Jul	Milton Keynes parkrun	18:37	69.83	5km
5 Jul	Great North 10K	37:36	71.05	10km
4 Jul	Milton Keynes parkrun	19:13	67.65	5km
30 Jun	Milton Keynes 10k EMGP Series race 8	37:36	71.05	10km
27 Jun	Milton Keynes parkrun	18:45	69.33	5km
24 Jun	Cattle Creep 10K	38:16	69.82	10km
23 Jun	Weedon 10k EMGP Series race 7	38:09	70.03	10km
20 Jun	Milton Keynes parkrun	18:31	70.21	5km
19 Jun	Marston Forest 5K	17:53	72.69	5km
17 Jun	Chaps Chase #3	39:39	67.38	10km
16 Jun	Harborough 5 EMGP Series race 6	30:26	70.07	5mi
13 Jun	Newbury parkrun #182	19:34	66.44	5km
9 Jun	Banbury 5 EMGP Series race 5 SB	29:47	71.60	5mi
7 Jun	Run Bedford 10k SB	36:54	72.40	10km
6 Jun	Milton Keynes parkrun	18:28	70.40	5km
3 Jun	Corby 5 EMGP Series race 4	30:45	69.35	5mi
30 May	Milton Keynes parkrun	18:30	70.27	5km
25 May	Bupa London 10,000	38:45	68.95	10km
24 May	Westminster Mile	5:15	70.73	1mi
23 May	Bedford parkrun	18:12	71.43	5km
22 May	Blisworth Friday 5 EMGP Series race 3	30:38	69.61	5mi
16 May	Milton Keynes parkrun	18:48	69.15	5km
13 May	Chaps Chase #2	37:39	70.96	10km
10 May	Stevington 12K	48:36	66.60	12km
9 May	Milton Keynes parkrun	18:59	68.41	5km
6 May	Silverstone 10K EMGP Series race 1	37:14	71.75	10km
2 May	Milton Keynes parkrun	18:32	70.07	5km
26 Apr	London Marathon SB	3:16:56	62.43	26.2mi
25 Apr	Milton Keynes parkrun	19:25	66.89	5km
18 Apr	Milton Keynes parkrun	18:41	69.51	5km
15 Apr	Chaps Chase #1	37:53	70.52	10km
12 Apr	Paris Marathon	3:32:38	57.82	26.2mi
4 Apr	Milton Keynes parkrun SB	17:41	73.44	5km
28 Mar	Milton Keynes parkrun	18:13	71.29	5km
21 Mar	Milton Keynes parkrun	18:01	72.08	5km
14 Mar	Milton Keynes parkrun	18:59	68.41	5km
8 Mar	MK Half	1:25:06	68.61	13.1mi
8 Mar	MK 5K	17:56	72.42	5km
7 Mar	Milton Keynes parkrun	19:02	68.23	5km
28 Feb	Milton Keynes parkrun	18:39	69.64	5km
21 Feb	Milton Keynes parkrun	18:04	71.89	5km
14 Feb	Milton Keynes parkrun	18:17	71.03	5km
7 Feb	Milton Keynes parkrun	18:51	68.90	5km
31 Jan	Milton Keynes parkrun	19:22	67.06	5km
24 Jan	Milton Keynes parkrun	19:25	66.89	5km
18 Jan	Not the Roman IX SB	47:00	68.87	12km
17 Jan	Milton Keynes parkrun	19:00	68.35	5km
10 Jan	Gunpowder parkrun	20:24	63.66	5km
3 Jan	Milton Keynes parkrun	18:52	68.84	5km
1 Jan	Reading Parkrun	21:43	59.80	5km
1 Jan	Woodley parkrun	19:52	65.37	5km
2014		Result	WAVA	Distance
25 Dec	Milton Keynes parkrun	18:43	69.39	5km
21 Dec	Portsmouth Coastal Waterside Marathon	3:27:26	59.27	26.2mi
20 Dec	Havant parkrun	19:36	66.26	5km
13 Dec	Oxford parkrun	19:55	65.21	5km
7 Dec	Alan Green Memorial Thanet Coastal 10 Mile	1:09:31	63.29	10mi
6 Dec	Highbury Fields parkrun	18:53	68.78	5km
29 Nov	Oak Hill parkrun	18:48	69.08	5km
29 Nov	Wolverton 5	30:33	69.80	5mi
23 Nov	The 10k MoRun Milton Keynes	40:40	65.70	10km
22 Nov	Perry Hall parkrun (Inaugural) [Birmingham]	19:48	65.59	5km
16 Nov	Leeds Abbey Dash	37:38	70.99	10km
15 Nov	Leeds parkrun	18:08	71.62	5km
9 Nov	Rockingham 10	1:01:22	71.70	10mi
8 Nov	Daventry parkrun (Inaugural)	20:15	64.13	5km
2 Nov	Squeaky bone trail relay SB	22:03	66.35	3.5mi
1 Nov	Tring parkrun #1	20:16	64.08	5km
26 Oct	Great South Run SB	1:00:48	72.37	10mi
25 Oct	Southsea parkrun	23:27	55.38	5km
25 Oct	Great South Run 5K	17:08	75.80	5km
19 Oct	Great Birmingham Run	1:30:03	64.83	13.1mi
18 Oct	Bushy parkrun	18:57	68.53	5km
11 Oct	Panshanger parkrun	19:47	65.65	5km
5 Oct	Bournemouth Half Marathon	1:33:15	62.61	13.1mi
4 Oct	Bournemouth Speed of Light 5k	17:11	75.58	5km
4 Oct	Bournemouth Supersonic 10k SB	35:39	74.94	10km
4 Oct	Bournemouth parkrun	19:50	65.48	5km
28 Sep	Bupa Great Yorkshire Run	35:46	74.70	10km
27 Sep	Banbury Parkrun #1	18:24	70.58	5km
20 Sep	Wakefield Thornes parkrun (Inaugural)	18:35	69.89	5km
14 Sep	East Coast Classic 10k	36:23	73.43	10km
13 Sep	Cannon Hill parkrun, Birmingham	17:34	73.93	5km
7 Sep	Great North Run SB	1:19:09	73.76	13.1mi
6 Sep	Bupa Great North 5k SB	17:02	76.25	5km
2 Sep	The Brian Graves Tour of Milton Keynes - Track Mile SB	4:52	76.24	1mi
30 Aug	St Albans parkrun	17:31	74.14	5km
25 Aug	DLRR Handicap Race SB	25:43	72.97	4.4mi
23 Aug	Wolverhampton parkrun	17:11	75.58	5km
20 Aug	DLRR Green Mile	5:08	72.28	1mi
16 Aug	Corby parkrun	19:17	67.35	5km
9 Aug	DLRR Green Mile	5:15	70.67	1mi
9 Aug	Milton Keynes parkrun	17:41	73.44	5km
26 Jul	Conkers parkrun #175	18:31	70.14	5km
20 Jul	The National Lottery Newham London Anniversary Run	31:15	68.24	5mi
20 Jul	Furzton Relay SB	14:44	70.93	2.5mi
19 Jul	Oakwell Hall parkrun #1	20:18	63.98	5km
13 Jul	Great North 10K	38:25	69.54	10km
12 Jul	Walthamstow parkrun	20:07	64.56	5km
6 Jul	NSPCC Milton Keynes Half Marathon	1:30:20	64.63	13.1mi
5 Jul	Buckingham parkrun	18:42	69.45	5km
1 Jul	Milton Keynes 10k EMGP Series race 8	37:47	70.71	10km
28 Jun	Endure 24 (8 Laps - solo) PB	13:33:01	23.67	40mi
28 Jun	Newbury parkrun #130	19:05	68.06	5km
24 Jun	Weedon 10k EMGP Series race 7	39:00	68.50	10km
21 Jun	Pymmes parkrun	19:14	67.52	5km
17 Jun	Harborough 5 EMGP Series race 6	31:29	67.73	5mi
14 Jun	Kings Lynn parkrun	18:19	70.90	5km
10 Jun	Banbury 5 EMGP Series race 5	32:14	66.15	5mi
7 Jun	Wimpole Estate parkrun	21:43	59.80	5km
4 Jun	Corby 5 EMGP Series race 4	34:03	62.62	5mi
2 Jun	Cork City Marathon	3:20:14	61.40	26.2mi
31 May	Castle Demense parkrun	19:08	67.88	5km
24 May	Fulham Palace parkrun	18:01	72.08	5km
24 May	BUPA Westminster Mile	5:11	71.58	1mi
23 May	Blisworth Friday 5 EMGP Series race 3 SB	30:23	70.18	5mi
18 May	Great Manchester Run	37:47	70.71	10km
17 May	Oldham parkrun	18:46	69.20	5km
14 May	Rugby 6 EMGP Series race 2 SB	36:08	71.40	6mi
11 May	Stevington 12K	47:13	68.55	12km
10 May	Hampstead Heath Parkrun	25:24	51.12	5km
7 May	Silverstone 10K EMGP Series race 1	37:36	71.05	10km
3 May	parkrun walsall	18:55	68.63	5km
30 Apr	Les Irvine Memorial 1.1 mile OU Relay SB	5:49	70.16	1.1mi
26 Apr	Crane Park parkrun	19:43	65.85	5km
21 Apr	The Enigma Strikes Back Free Marathon (Entry was via a free prize draw!)	4:21:07	47.09	26.2mi
19 Apr	Braunstone Parkrun Leicester	19:08	67.86	5km
13 Apr	London Marathon SB	3:02:10	67.49	26.2mi
12 Apr	Barking parkrun	18:02	72.00	5km
5 Apr	Gladstone parkrun	19:06	67.98	5km
29 Mar	Huntingdon parkrun	18:45	69.24	5km
23 Mar	Oakley 20 PB	2:14:59	67.69	20mi
22 Mar	Aylesbury parkrun	18:02	72.00	5km
15 Mar	Arrow Valley Parkrun	18:48	69.06	5km
15 Mar	Spring Shakespeare Half	1:25:58	67.91	13.1mi
9 Mar	Milton Keynes Half Marathon	1:23:32	69.89	13.1mi
8 Mar	Grovelands parkrun	18:33	69.99	5km
2 Mar	Norton 9 PB	56:49	69.54	9mi
1 Mar	Fountains Abbey parkrun (Inaugural)	17:53	72.60	5km
22 Feb	Kingsbury Water parkrun	17:32	74.05	5km
1 Feb	Milton Keynes parkrun	18:05	71.80	5km
25 Jan	Cambridge parkrun	18:26	70.43	5km
19 Jan	Not the Roman IX PB	44:24	72.90	12km
18 Jan	Peterborough parkrun #27	18:08	71.60	5km
11 Jan	Gunpowder parkrun	18:38	69.68	5km
5 Jan	Regent's Park winter series	37:19	71.59	10km
4 Jan	Bedford parkrun	17:56	72.40	5km
1 Jan	Wanstead Flats parkrun	19:28	66.70	5km
1 Jan	Valentines parkrun	19:16	67.39	5km
2013		Result	WAVA	Distance
28 Dec	Pontefract parkrun	18:06	71.73	5km
25 Dec	Milton Keynes parkrun	22:55	56.65	5km
14 Dec	Milton Keynes parkrun	18:54	68.69	5km
8 Dec	Bedford Harriers Half Marathon	1:30:26	64.56	13.1mi
7 Dec	Northampton Magic Mile	5:20	69.56	1mi
7 Dec	Northampton parkrun	18:36	69.80	5km
30 Nov	Glow in the Park 10K, Box End Park, Bedford	38:26	69.51	10km
30 Nov	St Albans parkrun	17:33	73.98	5km
24 Nov	The 10k Mo Run Milton Keynes	37:01	72.17	10km
23 Nov	Wolverton 5	29:01	73.49	5mi
23 Nov	Bedford parkrun	17:42	73.35	5km
16 Nov	Dirt Half Challenge	1:25:18	68.44	13.1mi
9 Nov	Self Transcendence 10M	1:00:47	72.39	10mi
3 Nov	Squeaky bone trail relay PB	21:44	67.30	3.5mi
2 Nov	Milton Keynes parkrun	18:08	71.60	5km
27 Oct	Great South Run SB	1:00:47	72.39	10mi
26 Oct	Great South Run 5K SB	17:01	76.30	5km
20 Oct	Great Birmingham Run	1:21:33	71.59	13.1mi
19 Oct	Milton Keynes parkrun	18:48	69.06	5km
13 Oct	Oxford Half Marathon	1:23:53	69.60	13.1mi
6 Oct	Bournemouth Marathon	3:20:27	61.34	26.2mi
5 Oct	Bournemouth parkrun #6	18:21	70.75	5km
29 Sep	Robin Hood Marathon	3:41:14	55.57	26.2mi
28 Sep	Bedford parkrun	17:39	73.56	5km
15 Sep	Great North Run	1:21:23	71.74	13.1mi
14 Sep	Bupa Great North 5k	17:21	74.83	5km
8 Sep	City of Salford 10k	37:28	71.31	10km
7 Sep	Northampton parkrun	18:15	71.14	5km
7 Sep	Northampton Magic Mile	5:17	70.22	1mi
1 Sep	Headington 5 Mile (4.4 approx)	26:39	70.41	4.4mi
31 Aug	Milton Keynes parkrun	18:22	70.69	5km
28 Aug	SRC Milton Keynes Magic Mile SB	5:05	72.98	1mi
24 Aug	Bedford parkrun	17:27	74.40	5km
22 Aug	DLRR Handicap Race PB	25:25	73.83	4.4mi
10 Aug	Bedford parkrun	18:35	69.87	5km
3 Aug	Northampton Magic Mile	5:28	67.87	1mi
3 Aug	Northampton parkrun	17:58	72.26	5km
2 Aug	Blisworth 5K	17:20	74.90	5km
27 Jul	Thunder Run 24 Hr Team PB	9:20:10	32.03	60km
27 Jul	Conkers parkrun (Pre-Thunder Run 24hr)	18:22	70.69	5km
21 Jul	Olympic Park Anniversary Run	30:23	70.18	5mi
21 Jul	Furzton Relay PB	14:13	73.49	2.5mi
20 Jul	Milton Keynes parkrun	18:02	72.00	5km
7 Jul	NSPCC Milton Keynes Half Marathon	1:38:37	59.20	13.1mi
6 Jul	Bedford Parkrun	18:32	70.05	5km
30 Jun	Conti Lightning Run - 7 Laps	9:03:21	42.91	70km
29 Jun	Milton Keynes parkrun	18:25	70.50	5km
25 Jun	Weedon 10k EMGP Series race 7	37:05	72.04	10km
23 Jun	Great North 10K	37:00	72.21	10km
22 Jun	Bedford Parkrun	18:42	69.43	5km
18 Jun	Harborough 5 EMGP Series race 6	31:45	67.16	5mi
15 Jun	St Albans Parkrun	17:31	74.12	5km
14 Jun	Marston Forest 5k	17:43	73.28	5km
11 Jun	Banbury 5 EMGP Series race 5	29:36	72.04	5mi
8 Jun	Newbury parkrun #73	19:45	65.74	5km
8 Jun	Endure 24 (17 Laps - solo) PB	24:52:10	36.98	85mi
1 Jun	Northampton parkrun	17:05	76.00	5km
1 Jun	Northampton Magic Mile	5:13	71.12	1mi
29 May	Corby 5 EMGP Series race 4	29:16	72.86	5mi
27 May	Bupa London 10,000	36:09	73.91	10km
26 May	Great Manchester Run	35:28	75.33	10km
24 May	Blisworth Friday 5 EMGP Series race 3 SB	28:24	75.08	5mi
18 May	Milton Keynes parkrun	17:31	74.12	5km
15 May	Rugby 6 EMGP Series race 2 PB	34:49	74.10	6mi
12 May	Stevington 12K SB	44:37	72.54	12km
11 May	Milton Keynes parkrun	17:43	73.28	5km
8 May	Silverstone 10K EMGP Series race 1 SB	35:03	76.22	10km
6 May	Milton Keynes Marathon	3:25:12	59.92	26.2mi
4 May	Milton Keynes parkrun	18:10	71.47	5km
1 May	Les Irvine Memorial 1.1 mile OU Relay PB	5:32	73.75	1.1mi
28 Apr	Greater Manchester Marathon (Short)	2:56:48	69.01	26mi
27 Apr	Milton Keynes parkrun	19:30	66.58	5km
20 Apr	Milton Keynes parkrun	17:43	73.28	5km
14 Apr	Rock 'n' Roll Series Edinburgh Half Marathon	1:24:22	69.20	13.1mi
13 Apr	Edinburgh parkrun	17:14	75.34	5km
7 Apr	Freiburg Marathon SB	3:03:37	66.96	26.2mi
17 Mar	Reading Half Marathon	1:21:58	71.23	13.1mi
10 Mar	Milton Keynes Half Marathon SB	1:20:19	72.69	13.1mi
9 Mar	Milton Keynes parkrun	17:51	72.74	5km
3 Mar	Regent's Park 10k Winter Series #6	35:59	74.25	10km
2 Mar	Northampton Magic Mile	5:09	72.04	1mi
2 Mar	Northampton parkrun	17:05	76.00	5km
23 Feb	Milton Keynes parkrun	17:57	72.33	5km
16 Feb	Bedford parkrun	18:54	68.69	5km
9 Feb	Milton Keynes parkrun	17:32	74.05	5km
3 Feb	Regent's Park 10k Winter Series #5	38:33	69.30	10km
2 Feb	Milton Keynes parkrun	17:49	72.87	5km
13 Jan	The Milton Keynes Mystery 10K	36:16	73.67	10km
12 Jan	Northampton parkrun	17:50	72.80	5km
12 Jan	Northampton Magic Mile	5:28	67.87	1mi
6 Jan	Regent's Park 10k Winter Series #4	37:29	71.28	10km
5 Jan	Milton Keynes parkrun	17:51	72.74	5km
1 Jan	Finsbury parkrun	18:30	70.18	5km
1 Jan	Ally Pally parkrun	19:52	65.35	5km
2012		Result	WAVA	Distance
31 Dec	DLRR Handicap Race	27:11	69.03	4.4mi
29 Dec	Bedford parkrun	17:43	73.28	5km
25 Dec	Huddersfield parkrun	18:57	68.51	5km
23 Dec	Portsmouth Coastal Waterside Marathon	3:27:33	59.24	26.2mi
15 Dec	Northampton parkrun SB	17:30	74.19	5km
9 Dec	Bedford Harriers Half Marathon	1:24:50	68.82	13.1mi
2 Dec	Regent's Park 10k Winter Series #3	38:55	68.65	10km
24 Nov	Wolverton 5 SB	29:22	72.61	5mi
18 Nov	Brighton 10k	38:16	69.82	10km
11 Nov	Grand Union Canal Half Marathon	1:26:37	67.40	13.1mi
4 Nov	Squeaky bone trail relay SB	23:21	62.64	3.5mi
3 Nov	Milton Keynes parkrun	18:34	69.93	5km
28 Oct	Great South Run SB	1:02:04	70.89	10mi
27 Oct	Great South Run 5K	17:52	72.67	5km
21 Oct	Great Birmingham Run	1:24:16	69.28	13.1mi
7 Oct	Regent's Park 10k Winter Series #1 SB	37:56	70.43	10km
29 Sep	Bedford parkrun	18:06	71.73	5km
22 Sep	Bedford parkrun	17:42	73.35	5km
16 Sep	Great North Run SB	1:23:54	69.59	13.1mi
15 Sep	Bupa Great North 5k	18:00	72.13	5km
8 Sep	Bedford parkrun	18:28	70.31	5km
2 Sep	Great Yorkshire Run	39:32	67.58	10km
26 Aug	DLRR Handicap Race	27:00	69.50	4.4mi
25 Aug	Milton Keynes parkrun	18:22	70.69	5km
11 Aug	Milton Keynes parkrun	19:12	67.62	5km
9 Aug	DLRR Handicap Race SB	26:56	69.67	4.4mi
8 Aug	Milton Keynes Summer Predictor 10k.	41:35	64.25	10km
4 Aug	Milton Keynes parkrun	19:05	68.03	5km
3 Aug	Blisworth Friday 5 Mile	31:31	67.66	5mi
29 Jul	Thunder Run 24hr	1:04:44	41.27	10km
29 Jul	Thunder Run 24hr	49:21	54.14	10km
28 Jul	Thunder Run 24hr	46:45	57.15	10km
28 Jul	Conkers parkrun	19:23	66.98	5km
28 Jul	Thunder Run 24hr	44:48	59.64	10km
22 Jul	Great North 10K	39:37	67.44	10km
3 Jul	Milton Keynes 10k EMGP Series race 8	40:15	66.38	10km
26 Jun	Weedon 10k EMGP Series race 7	42:40	62.62	10km
19 Jun	Harborough 5 EMGP Series race 6	32:07	66.39	5mi
12 Jun	Banbury 5 EMGP Series race 5	30:44	69.38	5mi
9 Jun	Bedford parkrun	18:58	68.45	5km
30 May	Corby 5 EMGP Series race 4	32:02	66.57	5mi
22 May	Bedford 6 EMGP Series race 3 SB	38:07	67.68	6mi
20 May	Great Manchester Run	39:37	67.44	10km
13 May	Stevington 12K	49:30	65.39	12km
10 May	DLRR Handicap Race	30:29	61.56	4.4mi
5 May	Gunpowder Parkrun	20:48	62.42	5km
29 Apr	Milton Keynes Marathon SB	3:27:17	59.31	26.2mi
1 Apr	Oakley 20 SB	2:23:45	63.57	20mi
28 Mar	Run for Nothing	18:02	72.00	5km
24 Mar	Milton Keynes parkrun	18:23	70.63	5km
17 Mar	Bedford Parkrun	18:09	71.53	5km
11 Mar	Silverstone Half Marathon	1:27:04	67.06	13.1mi
4 Mar	Regent's Park 10k Winter Series #6	38:56	68.62	10km
29 Feb	Open University 1.1 Mile Relay SB	5:52	69.56	1.1mi
29 Feb	Run for Nothing	18:21	70.75	5km
25 Feb	Milton Keynes parkrun	19:10	67.74	5km
18 Feb	Conkers parkrun	18:59	68.39	5km
11 Feb	Milton Keynes parkrun	21:07	61.48	5km
28 Jan	bedford parkrun	18:52	68.82	5km
25 Jan	Run for Nothing	19:17	67.33	5km
15 Jan	Not the Roman IX SB	48:22	66.92	12km
8 Jan	Regent's Park 10k Winter Series #4	40:20	66.24	10km
1 Jan	Bedford Parkrun	19:18	67.27	5km
2011		Result	WAVA	Distance
31 Dec	Milton Keynes parkrun	22:04	58.84	5km
28 Dec	Run for Nothing	20:44	62.62	5km
26 Dec	Bedford parkrun	19:27	66.75	5km
25 Dec	Bedford parkrun	19:26	66.81	5km
24 Dec	Milton Keynes parkrun	22:18	58.22	5km
4 Dec	Mornington Chasers First Sunday of the Month Winter 10K GP Series	40:15	66.38	10km
30 Nov	Run for Nothing	19:35	66.30	5km
26 Nov	Wolverton 5 SB	32:22	65.88	5mi
20 Nov	Brighton 10k SB	40:09	66.54	10km
13 Nov	The 10k Mo Run Milton Keynes	40:47	65.51	10km
12 Nov	Milton Keynes parkrun	22:14	58.40	5km
6 Nov	Squeaky Bone Trail Relay SB	23:38	61.89	3.5mi
5 Nov	Milton Keynes ParkRun	21:46	59.65	5km
30 Oct	Great South Run SB	1:07:06	65.57	10mi
29 Oct	Great South Run 5K SB	18:42	69.43	5km
26 Oct	Run for Nothing	22:45	57.07	5km
23 Oct	Great Birmingham Run SB	1:28:04	66.29	13.1mi
9 Oct	Great Eastern Run	1:34:23	61.86	13.1mi
2 Oct	The Run 11 Northampton	40:22	66.18	10km
27 Sep	Run for Nothing	21:13	61.19	5km
24 Sep	Milton Keynes parkrun	19:47	65.63	5km
18 Sep	Great North Run	1:30:26	64.56	13.1mi
27 Aug	Bedford parkrun	19:02	68.21	5km
24 Aug	RTS Free 5km Runs - Willen Lake 24/08/11 (Handicap Starts)	19:39	66.07	5km
20 Aug	Milton Keynes parkrun	19:44	65.79	5km
18 Aug	DLRR Handicap Race SB	28:33	65.73	4.4mi
10 Aug	RTS Free 5km Run - Shenley Wood	19:44	65.79	5km
6 Aug	Milton Keynes parkrun	19:36	66.24	5km
30 Jul	Milton Keynes parkrun	20:51	62.27	5km
27 Jul	Doug Anderson 5K	19:20	67.16	5km
17 Jul	Bupa Great North 10k Gateshead	41:13	64.82	10km
9 Jul	Bedford parkrun	19:03	68.15	5km
2 Jul	Milton Keynes parkrun	20:20	63.85	5km
25 Jun	Bedford Parkrun	19:13	67.56	5km
18 Jun	Milton Keynes parkrun	19:28	66.70	5km
11 Jun	Bedford parkrun	18:52	68.82	5km
4 Jun	Coventry parkrun	19:10	67.74	5km
28 May	Milton Keynes parkrun	19:39	66.07	5km
21 May	Milton Keynes parkrun	19:38	66.13	5km
15 May	Great Manchester Run	41:36	64.22	10km
30 Apr	Milton Keynes parkrun	20:55	62.07	5km
23 Apr	Milton Keynes parkrun	21:12	61.24	5km
16 Apr	Milton Keynes parkrun	20:40	62.82	5km
10 Apr	Newham Classic 10k	42:03	63.54	10km
2 Apr	Milton Keynes parkrun	21:14	61.15	5km
27 Mar	Newham London Run	42:32	62.81	10km
19 Mar	Milton Keynes parkrun	21:25	60.62	5km
5 Mar	Milton Keynes parkrun	22:03	58.88	5km
22 Jan	Milton Keynes parkrun	22:03	58.88	5km
15 Jan	Milton Keynes parkrun	22:35	57.49	5km
1 Jan	Milton Keynes parkrun	22:22	58.05	5km
2010		Result	WAVA	Distance
20 Nov	Milton Keynes parkrun SB	20:18	63.96	5km
13 Nov	Milton Keynes parkrun	21:47	59.60	5km
6 Nov	Milton Keynes parkrun	21:10	61.34	5km
30 Oct	Milton Keynes parkrun	22:30	57.70	5km
24 Oct	Great South Run SB	1:18:28	56.07	10mi
10 Oct	Great Eastern Run SB	1:45:30	55.34	13.1mi
25 Sep	Milton Keynes parkrun	21:10	61.34	5km
18 Sep	Milton Keynes parkrun	21:32	60.29	5km
11 Sep	Milton Keynes parkrun	21:41	59.88	5km
28 Aug	Milton Keynes parkrun	22:11	58.53	5km
18 Jul	Bupa Great North 10k	45:19	58.96	10km
13 Jun	Bluewater Sweatshop 10K	44:23	60.20	10km
31 May	BUPA London 10,000	45:01	59.35	10km
16 May	Great Manchester Run SB	43:47	61.02	10km
13 Mar	Milton Keynes parkrun	22:59	56.49	5km
7 Mar	Newham London Run	47:09	56.66	10km
6 Mar	Milton Keynes parkrun	22:44	57.11	5km
27 Feb	Milton Keynes parkrun	22:20	58.13	5km
20 Feb	Milton Keynes parkrun	22:49	56.90	5km
13 Feb	Milton Keynes parkrun	22:26	57.88	5km
6 Feb	Milton Keynes parkrun	25:37	55.95	3.43mi
30 Jan	Milton Keynes parkrun	24:00	54.10	5km
9 Jan	Bupa Great Winter Run PB	20:39	47.35	4km
2009		Result	WAVA	Distance
25 Oct	Great South Run SB	1:29:51	48.97	10mi
13 Sep	Bupa Great Capital Run SB	24:26	53.14	5km
6 Sep	Great Yorkshire Run SB	53:52	49.60	10km
12 Jul	BUPA Great North 10K	56:08	47.60	10km
15 Mar	Silverstone Half Marathon SB	2:26:09	39.95	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	7	40	76	92	96	63	48	39	9	9	5	0	483
2021	0	0	0	0	0	0	0	0	0.1	0.2	0.3	0	0.6
2021	62	0	0	140	139	144	142	234	143	119	155	7	1285
2021	17	105	56	0	0	0	0	0	0	0	0	0	178
2020	258	255	249	250	176	115	86	185	129	132	141	78	2055
2020	0	0	0	0	0	0	0	0	0	0	0	9	9
2019	0	0	0	0	2	0	0	0	1	0	0	0	3
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	0	0	1	0	3	0	0	0	0	0	0	5
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	3	0	4	0	0	0	0	0	0	0	7
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	3	4	4	0	0	0	0	0	3	0	0	0	13
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	0	0	0	0	4	0	0	0	0	0	0	4
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	2	0	0	0	4	0	0	0	0	7
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	1	0	0	0	0	0	0	0	0	0	1
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

Fri 5th Nov Nov 5	Sat 6th Nov Nov 6	Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11
6.2mi, 59:08 Run - General Split Summary === 1) 1km - 6:08(6:08/km) 141/155bpm [866b/km] 83cal 2) 1km - 6:14(6:14/km) 147/161bpm [916b/km] 85cal 3) 1km - 6:24(6:24/km) 147/169bpm [940b/km] 84cal 4) 1km - 6:00(6:00/km) 154/166bpm [923b/km] 89cal 5) 1km - 6:14(6:14/km) 136/147bpm [847b/km] 73cal 6) 1km - 6:20(6:20/km) 138/150bpm [873b/km] 80cal 7) 1km - 5:14(5:14/km) 140/149bpm [734b/km] 75cal 8) 1km - 5:40(5:40/km) 132/145bpm [747b/km] 75cal 9) 1km - 5:24(5:24/km) 138/145bpm [746b/km] 81cal 10) 1km - 5:28(5:28/km) 140/155bpm [766b/km] 87cal 11) 0.01km - 2(6:11/km) 137/137bpm [846b/km] Add a comment	1.1mi, 9:39 Run - General Split Summary === 1) 1km - 5:35(5:35/km) 131/145bpm [732b/km] 74cal 2) 0.73km - 4:04(5:35/km) 124/128bpm [693b/km] 50cal Add a comment	1.4mi, 11:25 Run - General Split Summary === 1) 1km - 4:57(4:57/km) 133/174bpm [659b/km] 68cal 2) 1km - 4:58(4:58/km) 147/176bpm [729b/km] 76cal 3) 0.3km - 1:30(4:58/km) 143/147bpm [711b/km] 22cal Add a comment	7mi, 1:03:29 Run - General Split Summary === 1) 1km - 6:18(6:18/km) 110/146bpm [693b/km] 64cal 2) 1km - 7:39(7:39/km) 114/130bpm [872b/km] 79cal 3) 0.2km - 2:17(11:29/km) 124/135bpm [1423b/km] 24cal 4) 0.15km - 46(5:11/km) 123/147bpm [637b/km] 7cal 5) 0.16km - 58(6:03/km) 142/150bpm [860b/km] 13cal 6) 0.08km - 26(5:12/km) 149/154bpm [774b/km] 6cal 7) 0.18km - 1:16(6:58/km) 123/153bpm [856b/km] 13cal 8) 0.01km - 8(11:30/km) 110/110bpm [1264b/km] 9) 0.18km - 31(2:52/km) 117/127bpm [335b/km] 4cal 10) 0.1km - 31(4:57/km) 115/123bpm [568b/km] 5cal 11) 0.15km - 29(3:09/km) 121/127bpm [381b/km] 6cal 12) 0.11km - 31(4:33/km) 130/138bpm [592b/km] 6cal 13) 0.15km - 31(3:23/km) 140/145bpm [473b/km] 8cal 14) 0.1km - 31(5:15/km) 162/175bpm [851b/km] 8cal 15) 0.15km - 31(3:24/km) 171/176bpm [581b/km] 9cal 16) 0.1km - 29(5:09/km) 177/179bpm [912b/km] 8cal 17) 0.14km - 27(3:09/km) 171/176bpm [539b/km] 8cal 18) 0.11km - 30(4:38/km) 177/178bpm [819b/km] 9cal 19) 0.17km - 31(3:05/km) 177/182bpm [545b/km] 10cal 20) 0.16km - 1:31(9:30/km) 164/184bpm [1558b/km] 23cal 21) 0.15km - 29(3:11/km) 135/157bpm [431b/km] 4cal 22) 0.1km - 29(4:54/km) 167/171bpm [818b/km] 8cal 23) 0.16km - 31(3:18/km) 168/173bpm [554b/km] 9cal 24) 0.09km - 29(5:27/km) 174/175bpm [947b/km] 8cal 25) 0.14km - 30(3:40/km) 170/173bpm [623b/km] 8cal 26) 0.12km - 35(5:01/km) 173/175bpm [867b/km] 10cal 27) 0.12km - 26(3:32/km) 170/172bpm [601b/km] 7cal 28) 0.12km - 31(4:26/km) 175/178bpm [776b/km] 9cal 29) 0.14km - 29(3:20/km) 174/177bpm [580b/km] 8cal 30) 0.1km - 29(4:38/km) 177/179bpm [821b/km] 8cal 31) 0.15km - 30(3:20/km) 174/177bpm [580b/km] 9cal 32) 0.12km - 59(8:10/km) 177/180bpm [1447b/km] 17cal 33) 0.15km - 30(3:18/km) 158/169bpm [521b/km] 8cal 34) 0.11km - 31(4:52/km) 172/174bpm [836b/km] 8cal 35) 0.14km - 30(3:29/km) 171/173bpm [596b/km] 9cal 36) 0.11km - 31(4:48/km) 175/177bpm [839b/km] 9cal 37) 0.14km - 30(3:38/km) 171/172bpm [621b/km] 9cal 38) 0.11km - 33(5:00/km) 173/175bpm [865b/km] 9cal 39) 0.13km - 30(3:48/km) 169/170bpm [642b/km] 8cal 40) 0.1km - 30(4:51/km) 171/172bpm [831b/km] 8cal 41) 0.14km - 30(3:32/km) 169/172bpm [598b/km] 9cal 42) 0.11km - 31(4:50/km) 172/172bpm [831b/km] 9cal 43) 0.14km - 31(3:35/km) 171/172bpm [614b/km] 9cal 44) 0.13km - 1:23(10:28/km) 166/174bpm [1738b/km] 22cal 45) 0.16km - 30(3:06/km) 144/156bpm [447b/km] 5cal 46) 0.1km - 31(5:09/km) 168/173bpm [865b/km] 8cal 47) 0.15km - 31(3:30/km) 167/172bpm [585b/km] 9cal 48) 0.1km - 29(4:58/km) 172/173bpm [854b/km] 8cal 49) 0.14km - 30(3:37/km) 170/174bpm [615b/km] 9cal 50) 0.1km - 33(5:26/km) 174/175bpm [945b/km] 9cal 51) 0.12km - 27(3:39/km) 168/169bpm [613b/km] 7cal 52) 0.11km - 29(4:35/km) 172/173bpm [787b/km] 8cal 53) 0.14km - 30(3:30/km) 169/171bpm [591b/km] 9cal 54) 0.1km - 30(5:07/km) 171/173bpm [875b/km] 8cal 55) 0.15km - 30(3:27/km) 170/173bpm [588b/km] 9cal 56) 0.13km - 40(5:13/km) 173/174bpm [902b/km] 12cal 57) 1km - 7:45(7:45/km) 126/143bpm [977b/km] 70cal 58) 1km - 7:10(7:10/km) 129/147bpm [924b/km] 73cal 59) 0.32km - 2:04(6:27/km) 118/140bpm [761b/km] 22cal Add a comment	4mi, 26:12 Run - General Split Summary === 1) 1km - 4:20(4:20/km) 127/161bpm [550b/km] 57cal 2) 1km - 4:08(4:08/km) 167/178bpm [690b/km] 72cal 3) 1km - 3:59(3:59/km) 167/168bpm [666b/km] 69cal 4) 1km - 3:54(3:54/km) 171/174bpm [667b/km] 70cal 5) 1km - 3:47(3:47/km) 174/175bpm [658b/km] 68cal 6) 1km - 4:00(4:00/km) 175/179bpm [701b/km] 72cal 7) 0.5km - 2:03(4:05/km) 171/175bpm [699b/km] 36cal Add a comment 2.1mi, 17:07 Run - General Split Summary === 1) 1km - 4:46(4:46/km) 138/158bpm [658b/km] 67cal 2) 1km - 5:06(5:06/km) 150/157bpm [765b/km] 78cal 3) 1km - 5:35(5:35/km) 135/149bpm [753b/km] 75cal 4) 0.32km - 1:40(5:17/km) 137/139bpm [723b/km] 23cal Add a comment 0.2mi, 6:55 Swim - General Split Summary === 1) 0.25km - 6:55(27:39/km) 130/146bpm [3595b/km] 68cal 41/rpm Add a comment	2.6mi, 20:55 Run - General Split Summary === 1) 1km - 5:11(5:11/km) 132/158bpm [685b/km] 70cal 2) 1km - 4:49(4:49/km) 153/158bpm [737b/km] 76cal 3) 1km - 4:46(4:46/km) 149/155bpm [710b/km] 74cal 4) 1km - 5:14(5:14/km) 148/156bpm [775b/km] 77cal 5) 0.18km - 54(4:56/km) 145/147bpm [715b/km] 13cal Add a comment 3.1mi, 25:28 Run - General Split Summary === 1) 1km - 5:09(5:09/km) 146/157bpm [751b/km] 78cal 2) 1km - 5:13(5:13/km) 157/165bpm [820b/km] 84cal 3) 1km - 4:52(4:52/km) 147/154bpm [716b/km] 72cal 4) 1km - 5:04(5:04/km) 152/156bpm [771b/km] 76cal 5) 1km - 5:08(5:08/km) 151/157bpm [775b/km] 76cal 6) 0.01km - 2(3:50/km) 146/146bpm [560b/km] Add a comment	1mi, 8:28 Run - General Split Summary === 1) 1km - 5:09(5:09/km) 122/136bpm [628b/km] 66cal 2) 0.64km - 3:19(5:10/km) 131/139bpm [677b/km] 45cal Add a comment
Fri 12th Nov Nov 12	Sat 13th Nov Nov 13	Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18
5.7mi, 55:06 Run - General Split Summary === 1) 1km - 6:07(6:07/km) 119/137bpm [728b/km] 69cal 2) 1km - 5:49(5:49/km) 127/138bpm [739b/km] 74cal 3) 1km - 5:45(5:45/km) 125/130bpm [718b/km] 68cal 4) 1km - 6:20(6:20/km) 124/129bpm [785b/km] 72cal 5) 1km - 6:18(6:18/km) 131/158bpm [826b/km] 74cal 6) 1km - 5:33(5:33/km) 128/130bpm [711b/km] 70cal 7) 1km - 5:49(5:49/km) 129/134bpm [749b/km] 73cal 8) 1km - 5:44(5:44/km) 132/137bpm [756b/km] 71cal 9) 1km - 6:21(6:21/km) 131/139bpm [832b/km] 75cal 10) 0.23km - 1:20(5:55/km) 132/134bpm [780b/km] 18cal Add a comment 0.2mi, 6:52 Swim - General Split Summary === 1) 0.25km - 6:52(27:29/km) 123/146bpm [3380b/km] 69cal 40/rpm Add a comment	5.9mi, 40:03 Run - General Split Summary === 1) 1km - 3:54(3:54/km) 159/182bpm [619b/km] 63cal 2) 1km - 3:51(3:51/km) 177/178bpm [682b/km] 70cal 3) 1km - 4:06(4:06/km) 179/180bpm [735b/km] 75cal 4) 1km - 4:01(4:01/km) 176/178bpm [708b/km] 71cal 5) 1km - 4:22(4:22/km) 175/178bpm [763b/km] 77cal 6) 1km - 4:10(4:10/km) 176/180bpm [734b/km] 74cal 7) 1km - 4:23(4:23/km) 175/179bpm [768b/km] 76cal 8) 1km - 4:40(4:40/km) 165/171bpm [770b/km] 77cal 9) 1km - 4:46(4:46/km) 166/170bpm [792b/km] 79cal 10) 0.41km - 1:49(4:28/km) 166/173bpm [740b/km] 31cal Add a comment 0.7mi, 6:42 Run - General Split Summary === 1) 1km - 5:36(5:36/km) 152/168bpm [850b/km] 84cal 2) 0.12km - 1:07(8:59/km) 151/162bpm [1358b/km] 14cal Add a comment 3.1mi, 19:38 Run - General Split Summary === 1) 1km - 3:35(3:35/km) 123/172bpm [441b/km] 40cal 2) 1km - 3:44(3:44/km) 173/175bpm [647b/km] 67cal 3) 1km - 3:55(3:55/km) 174/174bpm [682b/km] 71cal 4) 1km - 3:58(3:58/km) 173/174bpm [687b/km] 70cal 5) 1km - 4:17(4:17/km) 173/179bpm [740b/km] 76cal 6) 0.04km - 9(3:36/km) 179/179bpm [644b/km] 2cal Add a comment 2.4mi, 41:48 Walk - General Split Summary === 1) 3.86km - 41:48(10:49/km) 101/124bpm [1093b/km] 256cal 56/73rpm Add a comment	1.1mi, 9:07 Run - General Split Summary === 1) 1km - 5:27(5:27/km) 130/144bpm [709b/km] 72cal 2) 0.7km - 3:40(5:13/km) 125/131bpm [651b/km] 47cal Add a comment	6.6mi, 1:08:38 Run - General Split Summary === 1) 1km - 6:13(6:13/km) 111/135bpm [691b/km] 63cal 2) 1km - 6:46(6:46/km) 114/124bpm [771b/km] 73cal 3) 1km - 6:09(6:09/km) 124/138bpm [762b/km] 74cal 4) 1km - 6:05(6:05/km) 120/137bpm [731b/km] 70cal 5) 1km - 6:22(6:22/km) 167/177bpm [1063b/km] 97cal 6) 1km - 6:25(6:25/km) 165/174bpm [1059b/km] 97cal 7) 1km - 6:09(6:09/km) 171/178bpm [1051b/km] 95cal 8) 1km - 6:16(6:16/km) 167/179bpm [1045b/km] 90cal 9) 1km - 6:32(6:32/km) 166/178bpm [1085b/km] 97cal 10) 1km - 6:38(6:38/km) 170/179bpm [1129b/km] 104cal 11) 0.68km - 5:03(7:25/km) 154/171bpm [1143b/km] 62cal Add a comment	3.1mi, 27:26 Run - General Split Summary === 1) 1km - 6:58(6:57/km) 124/158bpm [862b/km] 61cal 2) 1km - 4:47(4:47/km) 150/157bpm [718b/km] 66cal 3) 1km - 5:01(5:01/km) 146/150bpm [732b/km] 67cal 4) 1km - 5:04(5:04/km) 146/153bpm [739b/km] 67cal 5) 0.99km - 5:36(5:39/km) 148/160bpm [835b/km] 76cal Add a comment 1.1mi, 8:55 Run - General Split Summary === 1) 0.25km - 1:14(5:00/km) 104/119bpm [519b/km] 12cal 2) 1km - 5:18(5:18/km) 137/142bpm [726b/km] 74cal 3) 0.45km - 2:23(5:17/km) 136/140bpm [719b/km] 33cal Add a comment 5.1mi, 33:05 Run - General Split Summary === 1) 1km - 4:17(4:17/km) 134/151bpm [573b/km] 48cal 2) 1km - 4:14(4:13/km) 152/157bpm [642b/km] 60cal 3) 1km - 4:06(4:07/km) 156/159bpm [641b/km] 61cal 4) 1km - 4:03(4:02/km) 162/166bpm [654b/km] 63cal 5) 1km - 3:59(4:00/km) 160/167bpm [639b/km] 61cal 6) 1km - 4:04(4:04/km) 165/171bpm [670b/km] 66cal 7) 1km - 3:47(3:47/km) 172/176bpm [652b/km] 65cal 8) 1km - 3:54(3:54/km) 175/177bpm [682b/km] 68cal 9) 0.18km - 41(3:51/km) 171/171bpm [658b/km] 13cal Add a comment	2.6mi, 21:08 Run - General Split Summary === 1) 1km - 4:51(4:51/km) 149/161bpm [722b/km] 74cal 2) 1km - 5:05(5:05/km) 158/163bpm [803b/km] 81cal 3) 1km - 5:10(5:10/km) 150/153bpm [776b/km] 76cal 4) 1km - 5:31(5:31/km) 153/165bpm [845b/km] 85cal 5) 0.1km - 31(5:12/km) 163/165bpm [849b/km] 8cal Add a comment 0.6mi, 4:54 Run - General Split Summary === 1) 0.9km - 4:54(5:25/km) 144/159bpm [781b/km] 68cal Add a comment 2.5mi, 27:05 Run - General Split Summary === 1) 0.63km - 2:05(3:18/km) 171/183bpm [565b/km] 36cal 2) 0.18km - 1:22(7:40/km) 155/178bpm [1189b/km] 21cal 3) 0.63km - 2:02(3:15/km) 174/184bpm [565b/km] 36cal 4) 0.19km - 3:30(18:47/km) 137/184bpm [2574b/km] 39cal 5) 0.64km - 2:03(3:13/km) 162/187bpm [521b/km] 31cal 6) 0.23km - 7:48(33:59/km) 122/184bpm [4147b/km] 55cal 7) 0.63km - 2:02(3:13/km) 142/167bpm [457b/km] 25cal 8) 0.17km - 3:33(20:47/km) 135/171bpm [2805b/km] 34cal 9) 0.64km - 2:17(3:35/km) 162/183bpm [580b/km] 34cal 10) 0.01km - 23(53:01/km) 173/177bpm [9172b/km] 6cal Add a comment 0.4mi, 2:02 Run - General Split Summary === 1) 0.65km - 2:02(3:08/km) 168/179bpm [527b/km] 35cal Add a comment 0.5mi, 4:47 Run - General Split Summary === 1) 0.87km - 4:47(5:31/km) 128/143bpm [706b/km] 61cal Add a comment 2.7mi, 23:00 Run - General Split Summary === 1) 1km - 5:14(5:14/km) 141/153bpm [739b/km] 77cal 2) 1km - 5:08(5:08/km) 139/156bpm [715b/km] 74cal 3) 1km - 5:19(5:19/km) 143/146bpm [761b/km] 76cal 4) 1km - 5:20(5:20/km) 139/145bpm [741b/km] 72cal 5) 0.42km - 1:58(4:44/km) 137/138bpm [648b/km] 26cal Add a comment	5.2mi, 39:54 Run - General Split Summary === 1) 1km - 4:25(4:25/km) 140/153bpm [619b/km] 67cal 2) 1km - 4:31(4:31/km) 150/154bpm [677b/km] 72cal 3) 1km - 4:54(4:54/km) 144/148bpm [706b/km] 74cal 4) 1km - 5:01(5:01/km) 138/143bpm [693b/km] 70cal 5) 1km - 4:45(4:45/km) 141/146bpm [671b/km] 67cal 6) 1km - 4:52(4:52/km) 142/147bpm [690b/km] 69cal 7) 1km - 4:56(4:56/km) 139/148bpm [685b/km] 67cal 8) 1km - 4:46(4:46/km) 145/158bpm [691b/km] 71cal 9) 0.33km - 1:44(5:12/km) 157/161bpm [815b/km] 27cal Add a comment 0.5mi, 4:13 Run - General Split Summary === 1) 0.87km - 4:13(4:52/km) 126/144bpm [613b/km] 57cal Add a comment 0.5mi, 8:56 Walk - General Split Summary === 1) 0.87km - 8:56(10:18/km) 117/154bpm [1205b/km] 84cal 62/73rpm Add a comment 2.3mi, 59:20 Walk - General Split Summary === 1) 3.74km - 59:20(15:53/km) 107/140bpm [1699b/km] 415cal 43/99rpm Add a comment
Fri 19th Nov Nov 19	Sat 20th Nov Nov 20	Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25
6.2mi, 58:25 Run - General Split Summary === 1) 1km - 5:58(5:58/km) 120/139bpm [717b/km] 76cal 2) 1km - 5:34(5:34/km) 130/139bpm [724b/km] 77cal 3) 1km - 5:37(5:37/km) 125/137bpm [702b/km] 68cal 4) 1km - 5:50(5:50/km) 124/130bpm [723b/km] 65cal 5) 1km - 5:45(5:45/km) 126/130bpm [725b/km] 69cal 6) 1km - 6:16(6:16/km) 127/144bpm [797b/km] 73cal 7) 1km - 5:24(5:24/km) 126/129bpm [680b/km] 68cal 8) 1km - 6:47(6:47/km) 122/140bpm [828b/km] 74cal 9) 1km - 5:20(5:20/km) 126/134bpm [672b/km] 77cal 10) 1km - 5:50(5:50/km) 124/131bpm [724b/km] 75cal 11) 0.01km - 3(6:12/km) 126/126bpm [781b/km] Add a comment	3.2mi, 19:00 Run - General Split Summary === 1) 1km - 3:31(3:31/km) 141/186bpm [496b/km] 47cal 2) 1km - 3:38(3:38/km) 174/178bpm [631b/km] 66cal 3) 1km - 3:53(3:53/km) 174/177bpm [675b/km] 70cal 4) 1km - 3:48(3:48/km) 176/177bpm [668b/km] 69cal 5) 1km - 3:55(3:55/km) 177/178bpm [692b/km] 72cal 6) 0.07km - 17(3:49/km) 173/173bpm [660b/km] 4cal Add a comment	1mi, 8:43 Run - General Split Summary === 1) 1km - 5:26(5:26/km) 147/167bpm [800b/km] 86cal 2) 0.62km - 3:16(5:17/km) 165/175bpm [873b/km] 49cal Add a comment	6.1mi, 1:01:55 Run - General Split Summary === 1) 1km - 6:42(6:42/km) 108/125bpm [724b/km] 66cal 2) 1km - 6:48(6:48/km) 114/128bpm [775b/km] 75cal 3) 0.75km - 6:49(9:08/km) 121/146bpm [1106b/km] 65cal 4) 0.04km - 10(3:48/km) 88/90bpm [334b/km] 5) 0.06km - 17(5:11/km) 96/105bpm [498b/km] 2cal 6) 0.04km - 10(4:30/km) 104/105bpm [468b/km] 1cal 7) 0.05km - 16(5:40/km) 108/109bpm [612b/km] 2cal 8) 0.04km - 10(3:58/km) 111/116bpm [440b/km] 2cal 9) 0.04km - 14(5:29/km) 119/121bpm [652b/km] 3cal 10) 0.04km - 11(4:15/km) 123/124bpm [523b/km] 2cal 11) 0.05km - 15(5:19/km) 128/134bpm [680b/km] 3cal 12) 0.05km - 10(3:38/km) 139/140bpm [504b/km] 2cal 13) 0.05km - 13(4:48/km) 142/146bpm [682b/km] 3cal 14) 0.05km - 12(3:59/km) 147/148bpm [585b/km] 2cal 15) 0.05km - 14(4:36/km) 145/147bpm [666b/km] 3cal 16) 0.05km - 10(3:30/km) 149/150bpm [521b/km] 2cal 17) 0.04km - 15(5:56/km) 154/156bpm [913b/km] 4cal 18) 0.04km - 10(4:08/km) 152/155bpm [628b/km] 2cal 19) 0.04km - 12(4:55/km) 153/153bpm [752b/km] 3cal 20) 0.05km - 11(3:47/km) 153/153bpm [578b/km] 3cal 21) 0.05km - 15(4:25/km) 152/153bpm [672b/km] 3cal 22) 0.05km - 11(3:46/km) 152/153bpm [572b/km] 3cal 23) 0.05km - 14(4:50/km) 150/151bpm [725b/km] 3cal 24) 0.03km - 8(4:50/km) 149/150bpm [720b/km] 1cal 25) 0.04km - 12(5:06/km) 147/148bpm [749b/km] 3cal 26) 0.04km - 9(3:39/km) 146/147bpm [534b/km] 2cal 27) 0.04km - 12(4:42/km) 148/151bpm [696b/km] 3cal 28) 0.03km - 8(4:06/km) 151/152bpm [619b/km] 2cal 29) 0.04km - 11(4:49/km) 153/155bpm [737b/km] 3cal 30) 0.04km - 10(4:00/km) 155/156bpm [621b/km] 2cal 31) 0.04km - 12(4:38/km) 157/159bpm [726b/km] 3cal 32) 0.02km - 4(4:08/km) 155/155bpm [641b/km] 1cal 33) 0.04km - 12(4:19/km) 154/155bpm [665b/km] 3cal 34) 0.02km - 6(4:38/km) 153/153bpm [709b/km] 1cal 35) 0.03km - 8(4:24/km) 152/153bpm [669b/km] 2cal 36) 0.01km - 4(4:02/km) 154/154bpm [621b/km] 1cal 37) 0.03km - 8(4:45/km) 154/154bpm [732b/km] 2cal 38) 1km - 5:55(5:55/km) 125/154bpm [739b/km] 64cal 39) 0.75km - 4:20(5:48/km) 126/150bpm [731b/km] 52cal 40) 0.04km - 9(3:36/km) 90/96bpm [324b/km] 41) 0.03km - 8(4:48/km) 100/101bpm [481b/km] 42) 0.06km - 14(4:03/km) 101/105bpm [408b/km] 2cal 43) 0.04km - 13(5:14/km) 104/105bpm [545b/km] 3cal 44) 0.04km - 9(3:58/km) 103/105bpm [409b/km] 2cal 45) 0.04km - 11(4:47/km) 109/111bpm [522b/km] 3cal 46) 0.04km - 9(3:51/km) 115/121bpm [442b/km] 2cal 47) 0.04km - 11(4:56/km) 129/135bpm [637b/km] 3cal 48) 0.04km - 10(4:16/km) 137/140bpm [585b/km] 2cal 49) 0.04km - 12(5:29/km) 142/144bpm [778b/km] 3cal 50) 0.03km - 8(4:19/km) 150/151bpm [647b/km] 2cal 51) 0.05km - 14(4:41/km) 154/155bpm [721b/km] 4cal 52) 0.04km - 11(4:16/km) 155/156bpm [660b/km] 3cal 53) 0.05km - 15(4:57/km) 158/159bpm [782b/km] 4cal 54) 0.05km - 13(4:18/km) 155/158bpm [665b/km] 3cal 55) 0.04km - 12(4:43/km) 158/160bpm [745b/km] 3cal 56) 0.04km - 10(4:54/km) 160/160bpm [783b/km] 2cal 57) 0.05km - 14(4:19/km) 159/160bpm [686b/km] 4cal 58) 0.04km - 10(4:05/km) 160/160bpm [652b/km] 2cal 59) 0.05km - 14(5:01/km) 161/162bpm [807b/km] 4cal 60) 0.05km - 12(4:15/km) 160/161bpm [680b/km] 3cal 61) 0.05km - 13(4:05/km) 160/160bpm [652b/km] 4cal 62) 0.04km - 10(4:33/km) 156/158bpm [711b/km] 2cal 63) 0.05km - 15(4:58/km) 155/156bpm [771b/km] 4cal 64) 0.04km - 11(4:32/km) 151/154bpm [685b/km] 3cal 65) 0.05km - 14(4:29/km) 151/151bpm [678b/km] 3cal 66) 0.04km - 11(4:29/km) 149/151bpm [668b/km] 2cal 67) 0.05km - 13(4:45/km) 149/150bpm [707b/km] 3cal 68) 0.04km - 10(3:58/km) 150/151bpm [595b/km] 2cal 69) 0.04km - 12(4:42/km) 151/151bpm [710b/km] 3cal 70) 0.05km - 13(4:33/km) 152/152bpm [691b/km] 3cal 71) 1km - 6:43(6:43/km) 125/152bpm [840b/km] 71cal 72) 1km - 7:56(7:56/km) 119/157bpm [944b/km] 79cal 73) 0.67km - 4:34(6:50/km) 133/162bpm [909b/km] 56cal Add a comment	2.5mi, 21:16 Run - General Split Summary === 1) 1km - 4:58(4:58/km) 122/161bpm [605b/km] 64cal 2) 1km - 5:08(5:08/km) 170/177bpm [873b/km] 83cal 3) 1km - 5:20(5:20/km) 174/177bpm [929b/km] 88cal 4) 1km - 5:49(5:49/km) 159/177bpm [924b/km] 89cal 5) 0.01km - 2(5:26/km) 147/147bpm [799b/km] Add a comment 4mi, 26:32 Run - General Split Summary === 1) 1km - 4:04(4:04/km) 125/156bpm [508b/km] 54cal 2) 1km - 3:56(3:56/km) 168/174bpm [660b/km] 70cal 3) 1km - 4:00(4:00/km) 171/182bpm [684b/km] 71cal 4) 1km - 4:26(4:26/km) 158/165bpm [700b/km] 73cal 5) 1km - 4:08(4:08/km) 161/166bpm [665b/km] 69cal 6) 1km - 4:01(4:01/km) 166/176bpm [667b/km] 70cal 7) 0.5km - 1:57(3:55/km) 169/175bpm [662b/km] 34cal Add a comment 1mi, 8:05 Run - General Split Summary === 1) 1km - 4:42(4:42/km) 130/150bpm [611b/km] 64cal 2) 0.68km - 3:23(4:57/km) 147/154bpm [729b/km] 52cal Add a comment	0.5mi, 4:50 Run - General Split Summary === 1) 0.82km - 4:50(5:51/km) 151/171bpm [884b/km] 66cal Add a comment 0.3mi, 1:36 Run - General Split Summary === 1) 0.4km - 1:36(4:03/km) 133/154bpm [539b/km] 22cal Add a comment 1mi, 6:04 Run - General Split Summary === 1) 0.1km - 21(3:35/km) 106/125bpm [379b/km] 2cal 2) 0.08km - 23(4:50/km) 143/152bpm [690b/km] 5cal 3) 0.21km - 36(2:53/km) 160/164bpm [461b/km] 11cal 4) 0.12km - 33(4:31/km) 165/169bpm [745b/km] 9cal 5) 0.29km - 54(3:05/km) 168/176bpm [517b/km] 17cal 6) 0.13km - 35(4:42/km) 172/175bpm [808b/km] 10cal 7) 0.18km - 35(3:13/km) 170/174bpm [548b/km] 11cal 8) 0.11km - 27(4:03/km) 169/170bpm [685b/km] 8cal 9) 0.12km - 24(3:13/km) 171/176bpm [551b/km] 7cal 10) 0.3km - 1:16(4:17/km) 176/180bpm [754b/km] 23cal Add a comment 0.8mi, 5:03 Run - General Split Summary === 1) 0.12km - 21(2:58/km) 97/114bpm [288b/km] 2cal 2) 0.09km - 28(5:20/km) 120/128bpm [641b/km] 6cal 3) 0.2km - 36(2:58/km) 145/156bpm [431b/km] 10cal 4) 0.13km - 37(4:51/km) 155/157bpm [752b/km] 9cal 5) 0.29km - 55(3:08/km) 158/166bpm [496b/km] 18cal 6) 0.12km - 39(5:19/km) 156/159bpm [828b/km] 10cal 7) 0.18km - 34(3:06/km) 156/158bpm [483b/km] 10cal 8) 0.11km - 31(4:49/km) 157/160bpm [757b/km] 8cal 9) 0.13km - 25(3:13/km) 151/157bpm [486b/km] 7cal Add a comment 0.9mi, 11:21 Run - General Split Summary === 1) 1km - 6:16(6:16/km) 132/159bpm [827b/km] 80cal 2) 0.46km - 5:05(11:03/km) 116/133bpm [1281b/km] 40cal Add a comment	1.1mi, 8:25 Run - General Split Summary === 1) 1km - 4:47(4:47/km) 129/151bpm [617b/km] 77cal 2) 0.72km - 3:38(5:04/km) 142/152bpm [720b/km] 56cal Add a comment
Fri 26th Nov Nov 26	Sat 27th Nov Nov 27	Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1	Thu 2nd Dec Dec 2
1mi, 8:04 Run - General Split Summary === 1) 1km - 5:02(5:02/km) 126/146bpm [634b/km] 79cal 2) 0.61km - 3:02(4:56/km) 148/153bpm [731b/km] 55cal Add a comment	1.3mi, 10:17 Run - General Split Summary === 1) 1km - 5:04(5:04/km) 140/172bpm [709b/km] 76cal 2) 1km - 4:49(4:49/km) 171/176bpm [825b/km] 83cal 3) 0.07km - 24(5:52/km) 171/173bpm [1003b/km] 5cal Add a comment	10.4mi, 1:35:04 Run - General Split Summary === 1) 1km - 5:34(5:34/km) 136/151bpm [756b/km] 76cal 2) 1km - 5:23(5:23/km) 141/154bpm [760b/km] 80cal 3) 1km - 5:30(5:30/km) 146/150bpm [802b/km] 83cal 4) 1km - 5:23(5:23/km) 137/147bpm [737b/km] 71cal 5) 1km - 5:43(5:43/km) 133/146bpm [760b/km] 69cal 6) 1km - 5:43(5:43/km) 133/140bpm [759b/km] 73cal 7) 1km - 5:32(5:32/km) 136/140bpm [752b/km] 72cal 8) 1km - 5:48(5:48/km) 131/136bpm [759b/km] 80cal 9) 1km - 5:48(5:48/km) 133/143bpm [772b/km] 82cal 10) 1km - 6:14(6:14/km) 135/143bpm [841b/km] 79cal 11) 1km - 5:54(5:54/km) 131/135bpm [774b/km] 79cal 12) 1km - 5:41(5:41/km) 130/138bpm [738b/km] 82cal 13) 1km - 5:55(5:55/km) 131/135bpm [775b/km] 77cal 14) 1km - 5:55(5:55/km) 133/136bpm [787b/km] 87cal 15) 1km - 5:39(5:39/km) 132/135bpm [745b/km] 76cal 16) 1km - 5:36(5:36/km) 139/144bpm [778b/km] 79cal 17) 0.68km - 3:48(5:33/km) 140/146bpm [778b/km] 59cal Add a comment	6.6mi, 1:07:32 Run - General Split Summary === 1) 1km - 6:24(6:24/km) 128/181bpm [820b/km] 75cal 2) 1km - 5:58(5:58/km) 179/185bpm [1068b/km] 108cal 3) 1km - 7:40(7:40/km) 115/164bpm [882b/km] 64cal 4) 0km - 1(5:34/km) 164/164bpm [914b/km] 5) 1km - 6:22(6:22/km) 175/193bpm [1114b/km] 109cal 6) 1km - 6:45(6:45/km) 152/183bpm [1026b/km] 94cal 7) 1km - 6:20(6:20/km) 178/184bpm [1128b/km] 112cal 8) 1km - 5:00(5:00/km) 155/182bpm [776b/km] 75cal 9) 1km - 6:24(6:24/km) 127/148bpm [813b/km] 70cal 10) 1km - 6:31(6:31/km) 162/183bpm [1055b/km] 95cal 11) 1km - 7:03(7:03/km) 166/185bpm [1170b/km] 106cal 12) 0.53km - 3:03(5:45/km) 165/187bpm [949b/km] 44cal Add a comment	5.1mi, 33:35 Run - General Split Summary === 1) 1km - 4:19(4:19/km) 138/155bpm [596b/km] 65cal 2) 1km - 4:03(4:03/km) 163/167bpm [659b/km] 70cal 3) 1km - 4:07(4:07/km) 164/165bpm [675b/km] 71cal 4) 1km - 4:11(4:11/km) 164/167bpm [687b/km] 72cal 5) 1km - 4:00(4:00/km) 163/165bpm [652b/km] 69cal 6) 1km - 4:11(4:11/km) 163/166bpm [683b/km] 71cal 7) 1km - 4:05(4:05/km) 166/169bpm [677b/km] 70cal 8) 1km - 4:09(4:09/km) 167/170bpm [692b/km] 71cal 9) 0.13km - 31(4:03/km) 167/167bpm [675b/km] 8cal Add a comment 1mi, 7:36 Run - General Split Summary === 1) 1km - 4:42(4:42/km) 143/161bpm [672b/km] 66cal 2) 0.61km - 2:54(4:43/km) 156/161bpm [737b/km] 44cal Add a comment 3.2mi, 25:30 Run - General Split Summary === 1) 1km - 4:43(4:43/km) 144/153bpm [680b/km] 71cal 2) 1km - 4:46(4:46/km) 146/153bpm [696b/km] 74cal 3) 1km - 5:05(5:05/km) 150/156bpm [761b/km] 79cal 4) 1km - 4:56(4:56/km) 147/153bpm [726b/km] 74cal 5) 1km - 5:15(5:15/km) 148/155bpm [776b/km] 78cal 6) 0.16km - 46(4:53/km) 144/146bpm [704b/km] 11cal Add a comment	1.5mi, 12:51 Run - General Split Summary === 1) 1km - 5:21(5:21/km) 142/154bpm [759b/km] 76cal 2) 1km - 5:20(5:20/km) 145/149bpm [774b/km] 81cal 3) 0.33km - 2:10(6:36/km) 141/149bpm [930b/km] 30cal Add a comment 0.6mi, 5:20 Run - General Split Summary === 1) 0.91km - 5:20(5:53/km) 131/140bpm [771b/km] 67cal Add a comment 4mi, 27:16 Run - General Split Summary === 1) 0.41km - 1:15(3:03/km) 110/123bpm [335b/km] 10cal 2) 0.05km - 59(19:30/km) 115/128bpm [2243b/km] 9cal 3) 0.4km - 1:16(3:08/km) 110/123bpm [345b/km] 10cal 4) 0.06km - 1:00(16:03/km) 136/148bpm [2182b/km] 12cal 5) 0.4km - 1:16(3:08/km) 160/179bpm [501b/km] 21cal 6) 0.07km - 1:00(14:41/km) 164/178bpm [2409b/km] 16cal 7) 0.41km - 1:18(3:11/km) 164/177bpm [522b/km] 22cal 8) 0.05km - 58(18:39/km) 160/177bpm [2983b/km] 15cal 9) 0.32km - 1:01(3:11/km) 161/178bpm [514b/km] 16cal 10) 0.09km - 29(5:17/km) 175/178bpm [924b/km] 8cal 11) 0.33km - 1:06(3:19/km) 173/177bpm [573b/km] 20cal 12) 0.08km - 28(5:39/km) 173/177bpm [978b/km] 8cal 13) 0.33km - 1:04(3:12/km) 172/180bpm [551b/km] 19cal 14) 0.09km - 24(4:41/km) 181/182bpm [847b/km] 7cal 15) 0.33km - 1:05(3:19/km) 180/181bpm [598b/km] 20cal 16) 0.08km - 29(5:48/km) 178/181bpm [1031b/km] 8cal 17) 0.21km - 41(3:19/km) 171/174bpm [566b/km] 12cal 18) 0.22km - 1:04(4:51/km) 171/176bpm [829b/km] 18cal 19) 0.2km - 39(3:13/km) 166/174bpm [535b/km] 11cal 20) 0.22km - 1:02(4:39/km) 172/175bpm [799b/km] 17cal 21) 0.21km - 41(3:16/km) 167/174bpm [546b/km] 12cal 22) 0.22km - 1:01(4:42/km) 171/174bpm [803b/km] 17cal 23) 0.21km - 40(3:12/km) 166/174bpm [531b/km] 12cal 24) 0.22km - 1:12(5:22/km) 166/175bpm [890b/km] 19cal 25) 0.11km - 19(3:00/km) 156/159bpm [467b/km] 5cal 26) 0.11km - 29(4:26/km) 168/173bpm [743b/km] 8cal 27) 0.12km - 24(3:22/km) 171/173bpm [575b/km] 7cal 28) 0.09km - 25(4:44/km) 174/174bpm [824b/km] 7cal 29) 0.1km - 20(3:15/km) 170/171bpm [553b/km] 5cal 30) 0.11km - 30(4:38/km) 171/172bpm [793b/km] 9cal 31) 0.12km - 24(3:12/km) 169/170bpm [539b/km] 7cal 32) 0.09km - 25(4:42/km) 173/174bpm [814b/km] 7cal 33) 0.11km - 21(3:15/km) 171/173bpm [556b/km] 6cal 34) 0.11km - 35(5:26/km) 169/171bpm [919b/km] 9cal 35) 0.12km - 23(3:09/km) 162/166bpm [509b/km] 7cal 36) 0.1km - 34(5:49/km) 167/170bpm [971b/km] 9cal Add a comment 1mi, 11:27 Run - General Split Summary === 1) 1km - 5:19(5:19/km) 115/131bpm [612b/km] 61cal 2) 0.57km - 6:08(10:43/km) 112/138bpm [1201b/km] 54cal Add a comment	-