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wshippin is a Fetch Supporter!

wshippin MS

About

Race Times

All Races

Mileage

Training

UKnetrunner, Redway Runners, Sweatshop Running Community - Milton Keynes

Races
660
Miles
16968
Miles
54
Miles
780
WAVA
78.97%
Mile
4:49
3000m
9:57
5000m
16:46
5k
16:43
5M
28:18
10k
34:54
10M
58:41
Half
1:15:46
20M
2:14:59
Mara
2:55:51

About Me

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

Best Badges

This user has collected 136 badges.

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Groups

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

2020 Targets

RUN
3107

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

Swim Totals

Bike Totals

Run Totals

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

Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8
6.2mi, 47:56 Running - General Split Summary === 1) 1km - 5:14(5:14/km) 155/172bpm 78cal 2) 1km - 5:32(5:32/km) 171/186bpm 93cal 3) 1km - 5:20(5:20/km) 179/193bpm 94cal 4) 1km - 4:54(4:54/km) 186/195bpm 91cal 5) 1km - 4:32(4:32/km) 178/185bpm 79cal 6) 1km - 4:21(4:21/km) 182/193bpm 78cal 7) 1km - 4:32(4:32/km) 192/205bpm 90cal 8) 1km - 4:45(4:45/km) 181/195bpm 85cal 9) 1km - 4:36(4:36/km) 182/188bpm 83cal 10) 0.89km - 4:11(4:41/km) 182/189bpm 75cal Add a comment 5.8mi, 49:51 Running - General Split Summary === 1) 1km - 6:01(6:01/km) 147/164bpm 86cal 2) 1km - 5:41(5:41/km) 161/171bpm 90cal 3) 1km - 5:03(5:03/km) 171/185bpm 86cal 4) 1km - 5:16(5:16/km) 176/183bpm 91cal 5) 1km - 5:08(5:08/km) 177/184bpm 90cal 6) 1km - 5:15(5:15/km) 175/184bpm 90cal 7) 1km - 5:29(5:29/km) 169/176bpm 90cal 8) 1km - 5:15(5:15/km) 171/179bpm 87cal 9) 1km - 5:19(5:19/km) 164/176bpm 81cal 10) 0.25km - 1:24(5:38/km) 166/172bpm 22cal Add a comment	6mi, 53:16 Running - General Split Summary === 1) 1km - 5:32(5:32/km) 134/169bpm 68cal 2) 1km - 5:14(5:14/km) 128/144bpm 57cal 3) 1km - 5:51(5:51/km) 120/128bpm 53cal 4) 1km - 5:31(5:31/km) 130/163bpm 61cal 5) 1km - 5:34(5:34/km) 126/138bpm 54cal 6) 1km - 5:41(5:41/km) 130/147bpm 58cal 7) 1km - 5:37(5:37/km) 122/135bpm 48cal 8) 1km - 5:21(5:21/km) 128/141bpm 51cal 9) 1km - 5:17(5:17/km) 124/142bpm 47cal 10) 0.61km - 3:38(6:00/km) 119/134bpm 27cal Add a comment	3.1mi, 18:33 Running - Race Split Summary === 1) 1km - 3:26(3:26/km) 148/172bpm 48cal 2) 1km - 3:18(3:18/km) 175/184bpm 57cal 3) 1km - 3:53(3:53/km) 180/193bpm 69cal 4) 1km - 3:54(3:54/km) 187/196bpm 74cal 5) 1km - 3:54(3:54/km) 189/199bpm 75cal 6) 0.04km - 8(3:05/km) 189/190bpm 2cal Add a comment	14.2mi, 1:59:05 Running - Long Run Split Summary === 1) 1km - 5:43(5:43/km) 152/181bpm 84cal 2) 1km - 5:18(5:18/km) 161/171bpm 84cal 3) 1km - 5:38(5:38/km) 140/161bpm 68cal 4) 1km - 5:34(5:34/km) 136/155bpm 60cal 5) 1km - 5:21(5:21/km) 134/150bpm 54cal 6) 1km - 5:21(5:21/km) 138/148bpm 59cal 7) 1km - 5:26(5:26/km) 139/159bpm 62cal 8) 1km - 5:49(5:49/km) 148/169bpm 75cal 9) 1km - 5:14(5:14/km) 144/162bpm 65cal 10) 1km - 5:01(5:01/km) 149/160bpm 68cal 11) 1km - 4:32(4:32/km) 162/169bpm 72cal 12) 1km - 4:48(4:48/km) 158/176bpm 72cal 13) 1km - 4:43(4:43/km) 152/172bpm 63cal 14) 1km - 4:25(4:25/km) 166/178bpm 71cal 15) 1km - 5:01(5:01/km) 156/172bpm 68cal 16) 1km - 4:49(4:49/km) 154/164bpm 67cal 17) 1km - 4:40(4:40/km) 160/170bpm 72cal 18) 1km - 4:53(4:53/km) 157/169bpm 71cal 19) 1km - 5:03(5:03/km) 154/164bpm 70cal 20) 1km - 5:33(5:33/km) 146/157bpm 60cal 21) 1km - 5:34(5:34/km) 147/166bpm 62cal 22) 1km - 5:44(5:44/km) 146/161bpm 59cal 23) 0.86km - 4:55(5:45/km) 144/152bpm 47cal Add a comment	11.7mi, 1:33:26 Running - Long Run Split Summary === 1) 1km - 4:55(4:55/km) 159/172bpm 75cal 2) 1km - 4:40(4:40/km) 152/172bpm 66cal 3) 1km - 4:40(4:40/km) 139/148bpm 57cal 4) 1km - 4:36(4:36/km) 137/148bpm 55cal 5) 1km - 4:49(4:49/km) 136/145bpm 55cal 6) 1km - 5:16(5:16/km) 139/161bpm 62cal 7) 1km - 5:27(5:27/km) 133/146bpm 55cal 8) 1km - 4:57(4:57/km) 139/147bpm 58cal 9) 1km - 4:54(4:54/km) 138/147bpm 55cal 10) 1km - 4:32(4:32/km) 148/154bpm 62cal 11) 1km - 5:09(5:09/km) 131/155bpm 49cal 12) 1km - 5:02(5:02/km) 133/141bpm 51cal 13) 1km - 5:05(5:05/km) 139/147bpm 60cal 14) 1km - 4:45(4:45/km) 145/150bpm 62cal 15) 1km - 4:59(4:59/km) 141/150bpm 60cal 16) 1km - 4:56(4:56/km) 140/149bpm 56cal 17) 1km - 4:54(4:54/km) 140/145bpm 56cal 18) 1km - 5:33(5:33/km) 128/145bpm 46cal 19) 0.84km - 4:16(5:04/km) 135/140bpm 39cal Add a comment	4mi, 28:33 Running - Tempo Split Summary === 1) 1km - 4:33(4:33/km) 137/148bpm 62cal 2) 1km - 4:12(4:12/km) 149/160bpm 64cal 3) 1km - 4:21(4:21/km) 149/158bpm 66cal 4) 1km - 4:18(4:18/km) 150/157bpm 66cal 5) 1km - 4:32(4:32/km) 148/162bpm 67cal 6) 1km - 4:33(4:33/km) 153/161bpm 69cal 7) 0.44km - 2:03(4:42/km) 145/149bpm 29cal Add a comment 2.2mi, 17:52 Running - Warm Up Split Summary === 1) 1km - 4:45(4:45/km) 131/140bpm 59cal 2) 1km - 5:01(5:01/km) 131/140bpm 62cal 3) 1km - 5:04(5:04/km) 131/142bpm 60cal 4) 0.59km - 3:01(5:06/km) 128/134bpm 33cal Add a comment	1.7mi, 13:20 Running - Warm Down Split Summary === 1) 1km - 4:46(4:46/km) 133/148bpm 63cal 2) 1km - 4:55(4:55/km) 127/137bpm 57cal 3) 0.69km - 3:38(5:17/km) 128/135bpm 42cal Add a comment 0.8mi, 6:47 Running - Warm Down Split Summary === 1) 1km - 5:42(5:42/km) 128/137bpm 69cal 2) 0.21km - 1:05(5:09/km) 125/129bpm 12cal Add a comment 1.5mi, 8:07 Running - Paarlaufs Split Summary === 1) 0.29km - 58(3:22/km) 145/162bpm 12cal 2) 0.31km - 1:01(3:19/km) 150/168bpm 15cal 3) 0.3km - 1:00(3:16/km) 150/171bpm 14cal 4) 0.31km - 1:01(3:19/km) 154/171bpm 15cal 5) 0.3km - 1:01(3:23/km) 154/173bpm 15cal 6) 0.31km - 1:00(3:15/km) 155/173bpm 15cal 7) 0.3km - 1:02(3:25/km) 155/174bpm 15cal Add a comment 0.7mi, 5:59 Running - Warm Up Split Summary === 1) 1km - 5:40(5:40/km) 119/135bpm 61cal 2) 0.06km - 19(5:09/km) 129/131bpm 3cal Add a comment 1.5mi, 12:30 Running - Warm Up Split Summary === 1) 1km - 4:53(4:53/km) 141/157bpm 69cal 2) 1km - 4:59(4:59/km) 141/156bpm 71cal 3) 0.45km - 2:38(5:51/km) 126/133bpm 29cal Add a comment
Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15
10mi, 1:18:35 Running - General Split Summary === 1) 1km - 4:35(4:35/km) 131/140bpm 58cal 2) 1km - 4:37(4:37/km) 134/142bpm 62cal 3) 1km - 4:43(4:43/km) 131/140bpm 58cal 4) 1km - 4:54(4:54/km) 127/144bpm 55cal 5) 1km - 4:45(4:45/km) 128/144bpm 53cal 6) 1km - 4:40(4:40/km) 129/138bpm 52cal 7) 1km - 4:52(4:52/km) 132/144bpm 59cal 8) 1km - 4:57(4:57/km) 127/147bpm 53cal 9) 1km - 4:44(4:44/km) 135/147bpm 60cal 10) 1km - 4:50(4:50/km) 129/157bpm 51cal 11) 1km - 5:00(5:00/km) 130/145bpm 52cal 12) 1km - 4:59(4:59/km) 127/140bpm 48cal 13) 1km - 5:06(5:06/km) 132/146bpm 56cal 14) 1km - 5:14(5:14/km) 130/143bpm 53cal 15) 1km - 4:56(4:56/km) 135/147bpm 56cal 16) 1km - 5:09(5:09/km) 131/145bpm 52cal 17) 0.11km - 34(5:14/km) 134/137bpm 6cal Add a comment	10.8mi, 1:38:39 Running - Long Run Split Summary === 1) 1km - 5:53(5:53/km) 129/144bpm 70cal 2) 1km - 5:39(5:39/km) 130/148bpm 67cal 3) 1km - 5:46(5:46/km) 125/132bpm 60cal 4) 1km - 5:38(5:38/km) 134/143bpm 70cal 5) 1km - 5:26(5:26/km) 129/145bpm 59cal 6) 1km - 5:28(5:28/km) 123/147bpm 51cal 7) 1km - 5:46(5:46/km) 119/149bpm 46cal 8) 1km - 5:49(5:49/km) 121/134bpm 48cal 9) 1km - 5:39(5:39/km) 121/132bpm 47cal 10) 1km - 6:04(6:04/km) 117/131bpm 45cal 11) 1km - 5:33(5:33/km) 119/131bpm 41cal 12) 1km - 5:59(5:59/km) 114/120bpm 38cal 13) 1km - 5:46(5:46/km) 122/141bpm 46cal 14) 1km - 5:59(5:59/km) 117/127bpm 40cal 15) 1km - 5:36(5:36/km) 118/137bpm 40cal 16) 1km - 5:35(5:35/km) 118/130bpm 39cal 17) 1km - 5:15(5:15/km) 117/129bpm 41cal 18) 0.34km - 1:49(5:20/km) 124/134bpm 17cal Add a comment	3.1mi, 18:21 Running - Race Split Summary === 1) 1km - 3:32(3:32/km) 135/179bpm 42cal 2) 1km - 3:35(3:35/km) 173/183bpm 64cal 3) 1km - 3:43(3:43/km) 174/177bpm 66cal 4) 1km - 3:45(3:45/km) 171/174bpm 67cal 5) 1km - 3:43(3:43/km) 172/176bpm 66cal 6) 0.02km - 3(2:40/km) 176/176bpm 1cal Add a comment 0.4mi, 3:25 Running - Warm Up Split Summary === 1) 0.65km - 3:25(5:16/km) 172/197bpm 56cal Add a comment	1.5mi, 12:53 Running - General Split Summary === 1) 1km - 5:03(5:03/km) 135/152bpm 67cal 2) 1km - 5:17(5:17/km) 151/160bpm 82cal 3) 0.47km - 2:34(5:26/km) 151/156bpm 40cal Add a comment	15.3mi, 1:58:57 Running - Long Run Split Summary === 1) 1km - 5:22(5:22/km) 139/157bpm 75cal 2) 1km - 5:09(5:09/km) 138/157bpm 71cal 3) 1km - 4:49(4:49/km) 128/155bpm 52cal 4) 1km - 4:08(4:08/km) 150/166bpm 64cal 5) 1km - 4:05(4:05/km) 145/156bpm 60cal 6) 1km - 4:22(4:22/km) 149/163bpm 66cal 7) 1km - 4:25(4:25/km) 147/162bpm 64cal 8) 1km - 4:21(4:21/km) 148/160bpm 63cal 9) 1km - 4:19(4:19/km) 149/155bpm 65cal 10) 1km - 4:17(4:17/km) 148/159bpm 61cal 11) 1km - 4:35(4:35/km) 147/151bpm 65cal 12) 1km - 4:51(4:51/km) 141/156bpm 61cal 13) 1km - 5:11(5:11/km) 137/149bpm 58cal 14) 1km - 5:00(5:00/km) 148/162bpm 70cal 15) 1km - 5:25(5:25/km) 146/160bpm 73cal 16) 1km - 5:01(5:01/km) 144/157bpm 65cal 17) 1km - 4:55(4:55/km) 142/152bpm 59cal 18) 1km - 4:52(4:52/km) 132/151bpm 43cal 19) 1km - 5:12(5:12/km) 135/147bpm 47cal 20) 1km - 5:12(5:12/km) 143/154bpm 62cal 21) 1km - 5:20(5:20/km) 142/160bpm 60cal 22) 1km - 5:06(5:06/km) 141/153bpm 55cal 23) 1km - 4:47(4:47/km) 145/160bpm 61cal 24) 1km - 4:51(4:51/km) 149/161bpm 66cal 25) 0.64km - 3:21(5:12/km) 139/152bpm 34cal Add a comment	4mi, 25:31 Running - Tempo Split Summary === 1) 1km - 4:25(4:25/km) 142/152bpm 65cal 2) 1km - 3:57(3:57/km) 161/170bpm 67cal 3) 1km - 3:55(3:55/km) 168/178bpm 68cal 4) 1km - 3:42(3:42/km) 171/178bpm 66cal 5) 1km - 3:46(3:46/km) 173/183bpm 68cal 6) 1km - 4:03(4:03/km) 173/184bpm 74cal 7) 0.44km - 1:43(3:54/km) 168/177bpm 30cal Add a comment 2.3mi, 18:11 Running - Warm Up Split Summary === 1) 1km - 4:57(4:57/km) 132/142bpm 64cal 2) 1km - 4:49(4:49/km) 135/140bpm 65cal 3) 1km - 4:51(4:51/km) 131/140bpm 60cal 4) 0.71km - 3:34(5:04/km) 130/134bpm 42cal Add a comment	3.5mi, 28:43 Running - Warm Down Split Summary === 1) 1km - 5:35(5:35/km) 141/151bpm 82cal 2) 1km - 5:03(5:03/km) 151/163bpm 81cal 3) 1km - 4:54(4:54/km) 154/162bpm 81cal 4) 1km - 4:58(4:58/km) 147/157bpm 76cal 5) 1km - 5:02(5:02/km) 138/145bpm 67cal 6) 0.61km - 3:11(5:14/km) 140/147bpm 43cal Add a comment 2.8mi, 18:10 Running - Intervals Split Summary === 1) 0.44km - 2:06(4:47/km) 151/163bpm 32cal 2) 0.44km - 2:03(4:36/km) 154/169bpm 32cal 3) 0.45km - 1:58(4:19/km) 158/176bpm 31cal 4) 0.44km - 1:50(4:11/km) 161/176bpm 29cal 5) 0.49km - 1:48(3:42/km) 168/182bpm 30cal 6) 0.47km - 1:44(3:42/km) 173/190bpm 30cal 7) 0.47km - 1:41(3:35/km) 175/185bpm 29cal 8) 0.47km - 1:39(3:32/km) 173/186bpm 29cal 9) 0.45km - 1:38(3:40/km) 175/186bpm 29cal Add a comment 0.7mi, 6:30 Running - Warm Up Split Summary === 1) 1km - 5:36(5:36/km) 134/152bpm 74cal 2) 0.19km - 54(4:48/km) 149/152bpm 14cal Add a comment 2.1mi, 16:39 Running - Commute Split Summary === 1) 1km - 4:27(4:27/km) 140/154bpm 64cal 2) 1km - 4:36(4:36/km) 146/152bpm 71cal 3) 1km - 5:01(5:01/km) 137/154bpm 68cal 4) 0.43km - 2:36(6:01/km) 130/140bpm 31cal Add a comment 0.9mi, 8:41 Running - Warm Down Split Summary === 1) 1km - 5:58(5:58/km) 123/146bpm 67cal 2) 0.51km - 2:43(5:17/km) 139/150bpm 39cal Add a comment 1.9mi, 12:08 Running - Intervals Split Summary === 1) 0.27km - 1:00(3:47/km) 126/160bpm 10cal 2) 0.52km - 2:01(3:52/km) 151/174bpm 30cal 3) 0.76km - 3:01(3:57/km) 161/178bpm 50cal 4) 0.27km - 1:00(3:41/km) 150/171bpm 14cal 5) 0.52km - 2:01(3:50/km) 159/176bpm 32cal 6) 0.78km - 3:04(3:55/km) 164/177bpm 50cal Add a comment 0.9mi, 8:26 Running - Warm Up Split Summary === 1) 1km - 5:38(5:38/km) 121/133bpm 62cal 2) 0.52km - 2:48(5:23/km) 128/144bpm 33cal Add a comment 1.3mi, 10:34 Running - Warm Up Split Summary === 1) 1km - 4:47(4:47/km) 147/161bpm 73cal 2) 1km - 4:59(4:59/km) 140/155bpm 71cal 3) 0.14km - 47(5:42/km) 132/135bpm 9cal Add a comment
Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22
6.8mi, 53:35 Running - General Split Summary === 1) 1km - 4:40(4:40/km) 138/149bpm 66cal 2) 1km - 4:52(4:52/km) 140/146bpm 71cal 3) 1km - 4:56(4:56/km) 134/142bpm 64cal 4) 1km - 5:07(5:07/km) 144/166bpm 75cal 5) 1km - 4:40(4:40/km) 150/169bpm 72cal 6) 1km - 5:01(5:01/km) 142/160bpm 71cal 7) 1km - 4:43(4:43/km) 137/152bpm 61cal 8) 1km - 5:01(5:01/km) 138/163bpm 65cal 9) 1km - 4:56(4:56/km) 140/148bpm 65cal 10) 1km - 5:03(5:03/km) 144/159bpm 70cal 11) 0.91km - 4:34(5:01/km) 136/150bpm 52cal Add a comment	6.2mi, 1:02:12 Running - General Split Summary === 1) 1km - 6:10(6:10/km) 120/134bpm 67cal 2) 1km - 5:58(5:58/km) 126/152bpm 69cal 3) 1km - 5:59(5:59/km) 118/126bpm 57cal 4) 1km - 5:34(5:34/km) 115/123bpm 51cal 5) 1km - 6:45(6:45/km) 117/130bpm 61cal 6) 1km - 6:13(6:13/km) 119/127bpm 56cal 7) 1km - 6:10(6:10/km) 116/127bpm 52cal 8) 1km - 6:42(6:42/km) 116/130bpm 57cal 9) 1km - 6:06(6:06/km) 115/126bpm 51cal 10) 1km - 6:33(6:33/km) 112/128bpm 49cal 11) 0.01km - 2(4:12/km) 121/121bpm Add a comment	3.1mi, 18:32 Running - Race Split Summary === 1) 1km - 3:43(3:43/km) 161/181bpm 60cal 2) 1km - 3:51(3:51/km) 174/181bpm 71cal 3) 1km - 3:36(3:36/km) 175/180bpm 66cal 4) 1km - 3:45(3:45/km) 175/179bpm 69cal 5) 1.01km - 3:36(3:35/km) 175/180bpm 66cal Add a comment 0.8mi, 6:39 Running - Warm Up Split Summary === 1) 1km - 5:08(5:08/km) 133/153bpm 67cal 2) 0.33km - 1:31(4:37/km) 157/173bpm 25cal Add a comment	12.4mi, 1:42:59 Running - Long Run Split Summary === 1) 1km - 5:07(5:07/km) 161/207bpm 83cal 2) 1km - 5:55(5:55/km) 146/182bpm 83cal 3) 1km - 5:43(5:43/km) 130/149bpm 61cal 4) 1km - 5:57(5:57/km) 126/156bpm 55cal 5) 1km - 4:50(4:50/km) 144/183bpm 63cal 6) 1km - 4:15(4:15/km) 169/182bpm 76cal 7) 1km - 4:49(4:49/km) 155/171bpm 77cal 8) 1km - 4:43(4:43/km) 152/170bpm 71cal 9) 1km - 4:28(4:28/km) 162/182bpm 75cal 10) 1km - 4:31(4:31/km) 162/181bpm 75cal 11) 1km - 4:51(4:51/km) 157/181bpm 76cal 12) 1km - 4:56(4:56/km) 157/180bpm 76cal 13) 1km - 5:28(5:28/km) 146/162bpm 72cal 14) 1km - 4:51(4:51/km) 153/171bpm 69cal 15) 1km - 5:37(5:37/km) 138/150bpm 55cal 16) 1km - 5:06(5:06/km) 138/168bpm 48cal 17) 1km - 5:36(5:36/km) 136/148bpm 47cal 18) 1km - 5:15(5:15/km) 134/152bpm 39cal 19) 1km - 5:31(5:31/km) 138/156bpm 52cal 20) 1km - 5:28(5:28/km) 135/155bpm 43cal 21) 0.01km - 2(5:22/km) 136/136bpm Add a comment	13.3mi, 1:45:07 Running - Long Run Split Summary === 1) 1km - 5:08(5:08/km) 141/159bpm 72cal 2) 1km - 5:11(5:11/km) 139/154bpm 72cal 3) 1km - 5:01(5:01/km) 128/152bpm 57cal 4) 1km - 4:19(4:19/km) 150/167bpm 67cal 5) 1km - 4:21(4:21/km) 146/156bpm 64cal 6) 1km - 4:10(4:10/km) 144/151bpm 60cal 7) 1km - 4:15(4:15/km) 150/160bpm 65cal 8) 1km - 4:29(4:29/km) 145/152bpm 64cal 9) 1km - 4:31(4:31/km) 146/149bpm 65cal 10) 1km - 4:19(4:19/km) 153/160bpm 67cal 11) 1km - 4:56(4:56/km) 143/157bpm 66cal 12) 1km - 5:01(5:01/km) 135/158bpm 54cal 13) 1km - 5:18(5:18/km) 132/147bpm 52cal 14) 1km - 5:16(5:16/km) 124/132bpm 41cal 15) 1km - 5:32(5:32/km) 127/135bpm 45cal 16) 1km - 5:24(5:24/km) 128/133bpm 45cal 17) 1km - 5:22(5:22/km) 129/138bpm 45cal 18) 1km - 5:36(5:36/km) 132/145bpm 54cal 19) 1km - 5:12(5:12/km) 128/138bpm 43cal 20) 1km - 4:51(4:51/km) 147/160bpm 69cal 21) 1km - 4:49(4:49/km) 142/150bpm 60cal 22) 0.37km - 2:05(5:38/km) 135/144bpm 21cal Add a comment	10.1mi, 1:07:08 Running - Tempo Split Summary === 1) 1km - 4:54(4:54/km) 135/154bpm 65cal 2) 1km - 4:28(4:28/km) 141/150bpm 65cal 3) 1km - 4:37(4:37/km) 133/143bpm 59cal 4) 1km - 3:59(3:59/km) 155/170bpm 64cal 5) 1km - 4:00(4:00/km) 155/167bpm 66cal 6) 1km - 4:26(4:26/km) 147/153bpm 67cal 7) 1km - 4:24(4:24/km) 143/151bpm 62cal 8) 1km - 4:02(4:02/km) 159/172bpm 66cal 9) 1km - 4:16(4:16/km) 149/169bpm 64cal 10) 1km - 4:17(4:17/km) 154/165bpm 69cal 11) 1km - 3:53(3:53/km) 166/175bpm 67cal 12) 1km - 3:48(3:48/km) 168/174bpm 66cal 13) 1km - 3:47(3:47/km) 170/176bpm 67cal 14) 1km - 3:46(3:46/km) 170/184bpm 66cal 15) 1km - 3:53(3:53/km) 171/174bpm 69cal 16) 1km - 3:46(3:46/km) 172/175bpm 67cal 17) 0.21km - 51(3:59/km) 171/172bpm 14cal Add a comment	1.5mi, 11:04 Running - Warm Down Split Summary === 1) 1km - 4:55(4:55/km) 133/149bpm 65cal 2) 1km - 4:29(4:29/km) 149/159bpm 73cal 3) 0.35km - 1:39(4:43/km) 152/163bpm 27cal Add a comment 0.9mi, 9:25 Running - Warm Down Split Summary === 1) 1km - 6:51(6:51/km) 123/140bpm 79cal 2) 0.46km - 2:33(5:35/km) 126/134bpm 31cal Add a comment 1.9mi, 15:22 Running - Hill Work Split Summary === 1) 0.22km - 1:05(4:56/km) 140/159bpm 14cal 2) 0.22km - 1:05(4:51/km) 153/169bpm 17cal 3) 0.22km - 1:06(4:55/km) 157/174bpm 18cal 4) 0.22km - 1:05(4:51/km) 159/177bpm 18cal 5) 0.23km - 1:06(4:45/km) 162/177bpm 19cal 6) 0.22km - 1:10(5:16/km) 158/172bpm 20cal 7) 0.22km - 1:05(4:53/km) 162/177bpm 18cal 8) 0.22km - 1:07(5:11/km) 162/173bpm 19cal 9) 0.22km - 1:08(5:14/km) 159/171bpm 19cal 10) 0.21km - 1:05(5:02/km) 161/174bpm 18cal 11) 0.23km - 1:05(4:45/km) 163/174bpm 19cal 12) 0.22km - 1:04(4:49/km) 165/177bpm 18cal 13) 0.23km - 1:06(4:52/km) 164/176bpm 19cal 14) 0.23km - 1:04(4:41/km) 163/175bpm 18cal Add a comment 1.9mi, 14:14 Running - Warm Up Split Summary === 1) 1km - 4:14(4:14/km) 137/162bpm 59cal 2) 1km - 4:06(4:06/km) 150/166bpm 66cal 3) 1km - 5:35(5:35/km) 127/155bpm 64cal 4) 0.05km - 18(5:36/km) 126/132bpm 3cal Add a comment
Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29
3.2mi, 25:22 Running - General Split Summary === 1) 1km - 4:42(4:42/km) 142/155bpm 71cal 2) 1km - 5:14(5:14/km) 136/144bpm 71cal 3) 1km - 4:36(4:36/km) 142/151bpm 69cal 4) 1km - 4:55(4:55/km) 128/136bpm 56cal 5) 1km - 5:08(5:08/km) 134/161bpm 64cal 6) 0.16km - 48(5:07/km) 143/157bpm 12cal Add a comment 3.2mi, 23:22 Running - General Split Summary === 1) 1km - 4:50(4:50/km) 137/157bpm 68cal 2) 1km - 4:22(4:22/km) 148/161bpm 68cal 3) 1km - 4:11(4:11/km) 147/157bpm 66cal 4) 1km - 4:32(4:32/km) 143/147bpm 68cal 5) 1km - 4:43(4:43/km) 146/163bpm 70cal 6) 0.12km - 44(6:17/km) 156/164bpm 12cal Add a comment	7.1mi, 1:07:11 Running - General Split Summary === 1) 1km - 5:52(5:52/km) 117/140bpm 60cal 2) 1km - 6:16(6:16/km) 115/139bpm 62cal 3) 1km - 6:12(6:12/km) 112/132bpm 58cal 4) 1km - 4:48(4:48/km) 128/155bpm 56cal 5) 1km - 5:28(5:28/km) 124/139bpm 59cal 6) 1km - 6:11(6:11/km) 117/132bpm 57cal 7) 1km - 5:44(5:44/km) 119/132bpm 51cal 8) 1km - 5:54(5:54/km) 114/123bpm 47cal 9) 1km - 5:54(5:54/km) 117/125bpm 48cal 10) 1km - 6:30(6:30/km) 113/127bpm 53cal 11) 1km - 6:04(6:04/km) 118/133bpm 54cal 12) 0.42km - 2:18(5:32/km) 121/135bpm 21cal Add a comment	3.1mi, 18:15 Running - Race Split Summary === 1) 1km - 3:36(3:36/km) 141/162bpm 52cal 2) 1km - 3:39(3:39/km) 171/181bpm 67cal 3) 1km - 3:43(3:43/km) 179/184bpm 71cal 4) 1km - 3:46(3:46/km) 175/187bpm 71cal 5) 0.92km - 3:32(3:49/km) 185/192bpm 70cal Add a comment	10mi, 1:02:38 Running - Medium Long Run Split Summary === 1) 1km - 3:55(3:55/km) 136/165bpm 54cal 2) 1km - 3:33(3:33/km) 161/176bpm 61cal 3) 1km - 3:26(3:26/km) 165/173bpm 60cal 4) 1km - 3:45(3:45/km) 171/180bpm 68cal 5) 1km - 3:57(3:57/km) 178/186bpm 74cal 6) 1km - 3:33(3:33/km) 181/192bpm 69cal 7) 1km - 3:45(3:45/km) 177/188bpm 70cal 8) 1km - 3:54(3:54/km) 175/182bpm 72cal 9) 1km - 3:43(3:43/km) 175/189bpm 68cal 10) 1km - 3:57(3:57/km) 173/181bpm 72cal 11) 1km - 4:10(4:10/km) 173/183bpm 75cal 12) 1km - 4:29(4:29/km) 160/177bpm 64cal 13) 1km - 4:09(4:09/km) 167/185bpm 70cal 14) 1km - 3:56(3:56/km) 171/177bpm 70cal 15) 1km - 4:05(4:05/km) 174/180bpm 74cal 16) 1km - 3:53(3:53/km) 182/195bpm 76cal 17) 0.12km - 27(3:52/km) 178/180bpm 8cal Add a comment	14.3mi, 1:54:03 Running - Long Run Split Summary === 1) 1km - 4:44(4:44/km) 140/153bpm 68cal 2) 1km - 4:50(4:50/km) 142/163bpm 70cal 3) 1km - 4:29(4:29/km) 132/154bpm 55cal 4) 1km - 4:28(4:28/km) 143/160bpm 65cal 5) 1km - 4:25(4:25/km) 137/152bpm 56cal 6) 1km - 4:47(4:47/km) 142/156bpm 67cal 7) 1km - 4:35(4:35/km) 141/154bpm 63cal 8) 1km - 4:39(4:39/km) 145/154bpm 68cal 9) 1km - 4:18(4:18/km) 143/159bpm 59cal 10) 1km - 4:11(4:11/km) 148/163bpm 63cal 11) 1km - 4:44(4:44/km) 143/159bpm 65cal 12) 1km - 5:18(5:18/km) 127/147bpm 46cal 13) 1km - 5:26(5:26/km) 124/132bpm 42cal 14) 1km - 5:10(5:10/km) 125/138bpm 43cal 15) 1km - 5:33(5:33/km) 128/135bpm 49cal 16) 1km - 5:14(5:14/km) 130/146bpm 50cal 17) 1km - 5:24(5:24/km) 129/138bpm 48cal 18) 1km - 5:30(5:30/km) 125/131bpm 41cal 19) 1km - 5:16(5:16/km) 129/142bpm 45cal 20) 1km - 5:33(5:33/km) 132/142bpm 55cal 21) 1km - 5:28(5:28/km) 130/153bpm 51cal 22) 1km - 4:58(4:58/km) 140/149bpm 64cal 23) 1km - 5:01(5:01/km) 140/151bpm 65cal 24) 0.01km - 2(4:44/km) 128/128bpm Add a comment	4mi, 25:19 Running - Tempo Split Summary === 1) 1km - 4:34(4:34/km) 84/127bpm 22cal 2) 1km - 4:01(4:01/km) 109/147bpm 34cal 3) 1km - 3:51(3:51/km) 161/190bpm 67cal 4) 1km - 3:44(3:44/km) 158/168bpm 64cal 5) 1km - 3:49(3:49/km) 162/168bpm 66cal 6) 1km - 3:43(3:43/km) 167/175bpm 66cal 7) 0.45km - 1:37(3:34/km) 171/177bpm 29cal Add a comment	-

2019	Distance	Date	Result	WAVA
Frankfurt Marathon	26.2mi	27 Oct	3:10:09	65.69%
Serpentine Last Friday of the Month 5K	5km	25 Oct	17:33	74.36%
Great South Run	10mi	20 Oct	58:41	75.97%
Great South Run 5k	5km	19 Oct	16:52	77.37%
Old Money Run (10 Miles)	10mi	22 Sep	1:05:50	67.72%
Bedford parkrun	5km	14 Sep	16:43	78.07%
Great North Run	13.1mi	8 Sep	1:15:46	78.28%
Great North 5k	4.7km	7 Sep	15:32	78.97%
EMGP Silverstone 10k	10km	4 Sep	34:54	77.83%
Tour Of Milton Keynes: Willen Lake '6'	6.4mi	30 Aug		0.00%
Serpentine Last Friday of the Month 5K	5km	30 Aug		0.00%
Tour Of Milton Keynes: Campbell Park 'Five'	7km	28 Aug		0.00%
Tour of Milton Keynes: Stantonbury Track Mile	1mi	27 Aug	4:49	77.92%
Tour of Milton Keynes: Tattenhoe Park 11k	10.9km	25 Aug		0.00%
HHH Open 10000	10000mi	24 Aug		0.00%
Sri Chinmoy 5K Series Hasty Hare 5	5km	5 Aug	17:00	76.77%
Beat the Barge	5mi	3 Aug	28:54	74.64%
Redway Runners Green Mile	1mi	1 Aug	5:02	74.57%
Doug Anderson 5k	5km	31 Jul	17:20	75.29%
Sri Chinmoy Flying Falcon 5K	5km	29 Jul	17:16	75.58%
MK5000 PB Special	5000mi	27 Jul	16:46	77.83%
MK5000 - 3000 Official Split	3000mi	27 Jul	9:57	74.56%
Brooks Last Friday of the Month 5k – July	5km	26 Jul	18:13	71.64%
Beds AAA 10K	10km	19 Jul	35:10	77.24%
Silver Starling 5K	5km	15 Jul	17:45	73.52%
Milton Keynes 10k EMGP Series race 8	10km	9 Jul	37:00	73.41%
Kangaroo Hop 5K	5km	8 Jul	17:35	74.22%
Serpentine Last Friday of the Month 5K	5km	28 Jun	18:01	72.43%
Harborough 5 EMGP Series race 6	5mi	25 Jun	28:57	74.51%
Cattle Creep 10K	10km	20 Jun	36:49	73.78%
Weedon 10k EMGP Series race 7	10km	18 Jun	37:24	72.63%
MK24 Solo	24hr	15 Jun	105.6 / km	0.00%
Corby 5 EMGP Series race 4	5mi	12 Jun	28:59	74.43%
Dashing Deer 5K	5km	10 Jun	17:47	73.38%
Banbury 5 EMGP Series race 5	5mi	4 Jun	28:49	74.86%
Sri Chinmoy Speedy Steeds 5K	5km	3 Jun	17:26	74.86%
Run Bedford 10k	10km	2 Jun	37:11	73.05%
Brooks Last Friday of the Month 5k – May	5km	31 May	18:15	71.51%
Vitality London 10,000	10km	27 May	36:33	74.32%

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