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Lacal F45

About

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Mileage

Training

Blog

Westville Athletic Club

Races
23
Miles
18937
Miles
10
Miles
51
5k
24:33
10k
43:45
10M
1:08:00
Half
1:33:35
Mara
3:10:16

About Me

About to attempt a comeback to consistent running.

Current Status

Run, run, run...

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Buddies

Best Times
Best WAVA

Dist	Races	PB	2006	2007	2008	2009	2010	2011	2012	2016	2020
4km	1	16:05 6:28/mi						16:05
5km	1	24:33 7:54/mi									24:33
10km	4	43:45 7:02/mi	44:57	43:45
10mi	1	1:08:00 6:48/mi					1:08:00
13.1mi	4	1:33:35 7:09/mi	1:43:20	1:37:37		1:33:35					1:42:52
25km	1	1:46:40 6:52/mi							1:46:40
26.2mi	4	3:10:16 7:16/mi				3:18:00	3:11:46	3:10:16
52km	1	4:04:00 7:33/mi							4:04:00
56km	1	4:49:19 8:19/mi			4:49:19
87km	1	7:58:00 8:51/mi						7:58:00
89km	1	8:42:09 9:27/mi			8:42:09
89.2km	1	8:43:00 9:26/mi								8:43:00
89.3km	1	7:31:53 8:09/mi					7:31:53
89.3km	1	8:25:00 9:06/mi				8:25:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	194	181	163	92	192	177	45	97	54	53	0	0	1248
2019	102	120	184	87	109	124	225	149	121	206	125	156	1708
2019	6	0	0	0	0	0	0	0	0	0	0	0	6
2018	174	111	154	124	141	106	205	163	210	109	116	189	1801
2018	0	0	0	0	0	0	0	0	0	0	12	0	12
2017	146	66	120	161	193	191	145	37	52	126	167	43	1447
2016	207	170	193	244	135	65	103	51	120	133	82	94	1598
2016	5	0	6	0	0	0	0	0	0	0	0	0	12
2015	141	0	3	37	94	138	134	109	121	117	144	179	1217
2014	213	108	0	0	95	87	0	0	7	166	161	105	942
2013	4.8	3.4	0	0	0	0	0	0	0	0	0	0	8.2
2013	258	146	269	280	158	42	83	177	83	149	109	193	1947
2013	0	0	0	0	0	21	0	0	0	0	0	0	21
2012	227	161	290	267	109	0	0	0	15	168	142	155	1535
2011	239	177	211	199	175	6	0	0	93	117	171	219	1608
2010	200	155	220	242	201	19	102	150	133	248	235	42	1949
2009	172	129	193	179	56	21	85	120	102	101	113	96	1368
2008	0	0	0	0	0	54	0	0	34	13	135	89	326
2007	0	0	18	41	6	0	0	0	0	0	0	0	65
2006	0	0	0	0	0	0	0	0	0	0	1.5	0	1.5
2006	0	0	0	0	0	0	0	2	15	79	82	0	178

Fri 25th Sep Sep 25	Sat 26th Sep Sep 26	Sun 27th Sep Sep 27	Mon 28th Sep Sep 28	Tue 29th Sep Sep 29	Wed 30th Sep Sep 30	Thu 1st Oct Oct 1
1.3mi, 52:17 Cross-Training - General Split Summary === 1) 2.03km - 52:17(25:43/km) 133/177bpm 360cal 68/93rpm 2.33/40.91kmph Add a comment	4.5mi, 38:48 Running - General Split Summary === 1) 1km - 5:56(5:56/km) 133/142bpm 46cal 10.12/11.05kmph 2) 1km - 5:56(5:56/km) 137/151bpm 50cal 10.11/11.52kmph 3) 1km - 5:25(5:25/km) 145/155bpm 54cal 11.07/12.09kmph 4) 1km - 5:21(5:21/km) 157/178bpm 45cal 11.2/12.39kmph 5) 1km - 5:18(5:18/km) 159/170bpm 42cal 11.32/11.96kmph 6) 1km - 5:16(5:16/km) 162/170bpm 40cal 11.39/12.09kmph 7) 1km - 4:55(4:55/km) 168/182bpm 31cal 12.2/15.35kmph 8) 0.16km - 40(4:06/km) 169/171bpm 1cal 14.66/16.76kmph Add a comment	3.6mi, 1:01:27 Running - General Split Summary === 1) 1km - 10:37(10:37/km) 111/125bpm 64cal 5.65/9.17kmph 2) 1km - 11:00(11:00/km) 107/124bpm 54cal 5.45/6.89kmph 3) 1km - 10:34(10:34/km) 108/113bpm 48cal 5.68/7.76kmph 4) 1km - 10:12(10:12/km) 101/109bpm 34cal 5.89/9.64kmph 5) 1km - 10:58(10:58/km) 100/122bpm 35cal 5.47/7.56kmph 6) 0.75km - 8:07(10:46/km) 106/114bpm 33cal 5.57/7.52kmph Add a comment 4.4mi, 38:33 Running - General Split Summary === 1) 1km - 5:38(5:38/km) 133/148bpm 46cal 10.65/11.22kmph 2) 1km - 5:40(5:40/km) 134/151bpm 47cal 10.59/13.27kmph 3) 1km - 5:02(5:02/km) 144/174bpm 45cal 11.92/12.8kmph 4) 1km - 5:25(5:25/km) 155/173bpm 52cal 11.07/12.56kmph 5) 1km - 5:19(5:19/km) 155/166bpm 51cal 11.29/12.7kmph 6) 1km - 5:40(5:40/km) 161/196bpm 56cal 10.6/12.46kmph 7) 1km - 5:40(5:40/km) 173/192bpm 65cal 10.59/11.76kmph 8) 0.03km - 9(5:33/km) 178/179bpm 1cal 10.8/11.76kmph Add a comment	6.4mi, 58:05 Running - General Split Summary === 1) 1km - 6:08(6:08/km) 153/170bpm 59cal 9.8/11.35kmph 2) 1km - 5:45(5:45/km) 162/168bpm 60cal 10.44/11.46kmph 3) 1km - 5:33(5:33/km) 169/184bpm 61cal 10.81/11.39kmph 4) 1km - 5:34(5:34/km) 174/180bpm 65cal 10.78/11.02kmph 5) 1km - 5:34(5:34/km) 169/183bpm 62cal 10.78/11.82kmph 6) 1km - 5:21(5:21/km) 158/175bpm 51cal 11.22/13.13kmph 7) 1km - 5:23(5:23/km) 174/198bpm 62cal 11.15/12.16kmph 8) 1km - 6:13(6:13/km) 169/178bpm 69cal 9.66/12.39kmph 9) 1km - 5:34(5:34/km) 168/172bpm 61cal 10.79/11.92kmph 10) 1km - 5:44(5:44/km) 166/174bpm 62cal 10.45/11.92kmph 11) 0.23km - 1:17(5:34/km) 168/170bpm 14cal 10.79/12.87kmph Add a comment	-	-	-
Fri 2nd Oct Oct 2	Sat 3rd Oct Oct 3	Sun 4th Oct Oct 4	Mon 5th Oct Oct 5	Tue 6th Oct Oct 6	Wed 7th Oct Oct 7	Thu 8th Oct Oct 8
0.8mi, 1:00:15 Running - General Split Summary === 1) 1km - 42:01(42:01/km) 117/176bpm 241cal 1.43/10.65kmph 2) 0.25km - 18:15(1:13:21/km) 127/163bpm 110cal 0.82/3.63kmph Add a comment	6.2mi, 57:53 Running - General Split Summary === 1) 1km - 6:23(6:23/km) 141/152bpm 53cal 9.39/11.76kmph 2) 1km - 5:39(5:39/km) 151/171bpm 52cal 10.62/13.74kmph 3) 1km - 5:39(5:39/km) 161/180bpm 55cal 10.62/12.16kmph 4) 1km - 5:48(5:48/km) 169/177bpm 61cal 10.35/11.62kmph 5) 1km - 5:54(5:54/km) 174/181bpm 65cal 10.18/11.15kmph 6) 1km - 5:39(5:39/km) 173/179bpm 61cal 10.63/11.35kmph 7) 1km - 5:33(5:33/km) 169/178bpm 57cal 10.82/11.56kmph 8) 1km - 5:32(5:32/km) 162/174bpm 54cal 10.84/11.59kmph 9) 1km - 5:48(5:48/km) 167/178bpm 58cal 10.36/11.72kmph 10) 1km - 5:53(5:53/km) 173/184bpm 62cal 10.21/11.19kmph 11) 0.02km - 7(6:19/km) 174/174bpm 1cal 9.5/8.83kmph Add a comment	3.4mi, 31:51 Running - General Split Summary === 1) 1km - 6:12(6:12/km) 137/163bpm 51cal 9.68/11.46kmph 2) 1km - 5:54(5:54/km) 139/158bpm 51cal 10.18/11.05kmph 3) 1km - 5:46(5:46/km) 145/165bpm 51cal 10.41/11.86kmph 4) 1km - 5:42(5:42/km) 156/160bpm 53cal 10.53/11.15kmph 5) 1km - 5:25(5:25/km) 142/160bpm 48cal 11.09/13.98kmph 6) 0.51km - 2:53(5:39/km) 142/148bpm 19cal 10.62/11.92kmph Add a comment	5.6mi, 52:05 Running - General Split Summary === 1) 1km - 6:04(6:04/km) 146/156bpm 54cal 9.88/10.95kmph 2) 1km - 5:40(5:40/km) 154/162bpm 54cal 10.58/11.22kmph 3) 1km - 5:41(5:41/km) 177/186bpm 66cal 10.56/11.42kmph 4) 1km - 5:38(5:38/km) 176/187bpm 65cal 10.67/11.32kmph 5) 1km - 5:40(5:40/km) 177/181bpm 67cal 10.6/11.08kmph 6) 1km - 6:10(6:10/km) 179/205bpm 71cal 9.73/10.85kmph 7) 1km - 5:49(5:49/km) 179/188bpm 69cal 10.32/11.25kmph 8) 1km - 5:43(5:43/km) 163/183bpm 56cal 10.51/11.29kmph 9) 1km - 5:37(5:37/km) 154/167bpm 52cal 10.69/11.76kmph 10) 0.01km - 5(5:35/km) 124/132bpm 10.75/10.45kmph Add a comment	2mi, 25:12 Running - General Split Summary === 1) 0.65km - 4:51(7:31/km) 146/155bpm 44cal 7.98/10.04kmph 2) 0.1km - 2:22(24:49/km) 133/154bpm 18cal 2.42/4.77kmph 3) 0.2km - 1:19(6:29/km) 134/151bpm 9cal 9.25/17.57kmph 4) 0.13km - 29(3:42/km) 135/144bpm 4cal 16.25/16.36kmph 5) 0.07km - 49(11:30/km) 147/153bpm 7cal 5.22/15.38kmph 6) 0.13km - 28(3:42/km) 146/151bpm 4cal 16.24/19.05kmph 7) 0.08km - 52(11:09/km) 152/163bpm 8cal 5.38/15.85kmph 8) 0.13km - 28(3:30/km) 150/162bpm 4cal 17.14/20.56kmph 9) 0.08km - 53(11:48/km) 151/158bpm 8cal 5.08/15.32kmph 10) 0.12km - 26(3:32/km) 147/171bpm 3cal 17/19.38kmph 11) 0.07km - 54(11:59/km) 173/193bpm 10cal 5.01/18.34kmph 12) 0.13km - 26(3:19/km) 149/157bpm 4cal 18.07/20.73kmph 13) 0.09km - 2:55(30:57/km) 144/166bpm 25cal 1.94/19.52kmph 14) 0.13km - 25(3:12/km) 128/140bpm 2cal 18.75/22.27kmph 15) 0.08km - 56(11:27/km) 152/160bpm 8cal 5.24/20.52kmph 16) 0.14km - 26(3:07/km) 135/142bpm 3cal 19.3/20.19kmph 17) 0.08km - 56(11:21/km) 145/152bpm 7cal 5.29/19.92kmph 18) 0.14km - 26(3:05/km) 138/142bpm 3cal 19.46/19.89kmph 19) 0.08km - 58(12:11/km) 166/186bpm 10cal 4.92/19.75kmph 20) 0.13km - 25(3:08/km) 156/165bpm 4cal 19.11/21.46kmph 21) 0.08km - 59(11:31/km) 167/190bpm 10cal 5.21/19.85kmph 22) 0.14km - 26(3:09/km) 159/172bpm 4cal 19.02/20.15kmph 23) 0.08km - 50(10:53/km) 172/182bpm 9cal 5.51/18.27kmph 24) 0.13km - 28(3:25/km) 168/174bpm 4cal 17.54/18.68kmph 25) 0.06km - 42(11:02/km) 176/189bpm 8cal 5.44/16.29kmph Add a comment 0.3mi, 31:16 Running - General Split Summary === 1) 0.41km - 31:16(1:15:55/km) 101/157bpm 131cal 0.79/5.1kmph Add a comment	5.6mi, 48:03 Running - General Split Summary === 1) 1km - 5:43(5:43/km) 147/157bpm 52cal 10.5/10.98kmph 2) 1km - 5:24(5:24/km) 152/171bpm 50cal 11.12/11.59kmph 3) 1km - 5:22(5:22/km) 155/162bpm 50cal 11.18/12.02kmph 4) 1km - 5:11(5:11/km) 158/165bpm 50cal 11.58/11.82kmph 5) 1km - 4:59(4:59/km) 171/186bpm 55cal 12.05/12.77kmph 6) 1km - 5:28(5:28/km) 178/186bpm 65cal 10.96/12.16kmph 7) 1km - 5:21(5:21/km) 176/186bpm 61cal 11.21/12.16kmph 8) 1km - 5:21(5:21/km) 162/169bpm 53cal 11.23/11.72kmph 9) 1km - 5:08(5:08/km) 156/168bpm 48cal 11.68/12.73kmph 10) 0.02km - 6(5:14/km) 157/158bpm 11.46/11.92kmph Add a comment	5.3mi, 46:07 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 143/159bpm 51cal 10.54/11.39kmph 2) 1km - 5:30(5:30/km) 143/156bpm 49cal 10.9/12.02kmph 3) 1km - 5:22(5:22/km) 151/159bpm 51cal 11.19/11.59kmph 4) 1km - 5:25(5:25/km) 154/157bpm 52cal 11.06/11.72kmph 5) 1km - 5:13(5:13/km) 161/203bpm 53cal 11.51/11.86kmph 6) 1km - 5:27(5:27/km) 172/185bpm 62cal 11.01/12.53kmph 7) 1km - 5:21(5:21/km) 177/191bpm 64cal 11.21/11.86kmph 8) 1km - 5:17(5:17/km) 170/178bpm 58cal 11.34/11.69kmph 9) 0.53km - 2:50(5:22/km) 157/174bpm 26cal 11.16/12.53kmph Add a comment
Fri 9th Oct Oct 9	Sat 10th Oct Oct 10	Sun 11th Oct Oct 11	Mon 12th Oct Oct 12	Tue 13th Oct Oct 13	Wed 14th Oct Oct 14	Thu 15th Oct Oct 15
-	-	-	5.6mi, 48:53 Running - General Split Summary === 1) 1km - 5:52(5:52/km) 158/179bpm 60cal 10.21/10.85kmph 2) 1km - 5:40(5:40/km) 173/181bpm 66cal 10.59/11.12kmph 3) 1km - 5:31(5:31/km) 178/187bpm 67cal 10.87/11.52kmph 4) 1km - 5:15(5:15/km) 177/190bpm 63cal 11.42/12.7kmph 5) 1km - 5:11(5:11/km) 176/182bpm 62cal 11.58/12.19kmph 6) 1km - 5:25(5:25/km) 174/186bpm 63cal 11.06/12.46kmph 7) 1km - 5:21(5:21/km) 177/186bpm 64cal 11.22/12.43kmph 8) 1km - 5:18(5:18/km) 174/183bpm 63cal 11.31/11.52kmph 9) 1km - 5:13(5:13/km) 153/165bpm 46cal 11.51/12.19kmph 10) 0.02km - 5(5:03/km) 155/156bpm 11.9/12.09kmph Add a comment	4.5mi, 40:46 Running - General Split Summary === 1) 1km - 5:48(5:48/km) 146/161bpm 52cal 10.34/10.95kmph 2) 1km - 5:48(5:48/km) 148/157bpm 52cal 10.36/11.15kmph 3) 1km - 5:52(5:52/km) 153/158bpm 56cal 10.23/10.48kmph 4) 1km - 5:46(5:46/km) 150/160bpm 52cal 10.4/11.56kmph 5) 1km - 5:20(5:20/km) 154/160bpm 50cal 11.24/11.42kmph 6) 1km - 5:18(5:18/km) 158/166bpm 52cal 11.33/11.56kmph 7) 1km - 5:48(5:48/km) 143/162bpm 45cal 10.34/11.46kmph 8) 0.2km - 1:06(5:27/km) 143/144bpm 9cal 11.02/11.22kmph Add a comment	-	0.7mi, 13:41 Running - General Split Summary === 1) 0km - 16(1:40:52/km) 127/128bpm 1cal 0.59/0.03kmph 2) 0km - 4(25:22/km) 126/126bpm 2.37/0.07kmph 3) 1km - 12:34(12:34/km) 144/162bpm 115cal 4.77/16.06kmph 4) 0.1km - 47(7:55/km) 147/152bpm 7cal 7.58/8.67kmph Add a comment 1.3mi, 18:31 Running - General Split Summary === 1) 1km - 6:27(6:27/km) 138/148bpm 56cal 9.31/10.71kmph 2) 0.69km - 4:29(6:32/km) 151/159bpm 43cal 9.19/10.65kmph 3) 0km - 10(1:20:22/km) 116/121bpm 1cal 0.75/0kmph 4) 0km - 1(0/km) 122/122bpm 5) 0km - 10(4:36:26/km) 124/127bpm 1cal 0.22/0.03kmph 6) 0km - 21(1:14:35/km) 129/136bpm 2cal 0.8/0.1kmph 7) 0km - 12(1:23:56/km) 138/145bpm 1cal 0.72/0.1kmph 8) 0km - 8(1:50:06/km) 144/145bpm 1cal 0.54/3.29kmph 9) 0km - 10(1:17:29/km) 139/141bpm 1cal 0.77/3.49kmph 10) 0km - 9(1:55:18/km) 134/136bpm 1cal 0.52/2.96kmph 11) 0km - 10(1:52:34/km) 132/133bpm 1cal 0.53/3.36kmph 12) 0.24km - 4:03(16:44/km) 144/152bpm 37cal 3.59/16.66kmph 13) 0.01km - 20(32:50/km) 164/174bpm 3cal 1.83/11.25kmph 14) 0.06km - 20(5:59/km) 158/165bpm 3cal 10.03/15.55kmph 15) 0.01km - 19(31:02/km) 154/157bpm 3cal 1.93/9kmph 16) 0.06km - 20(5:51/km) 154/157bpm 3cal 10.25/14.01kmph 17) 0.01km - 19(58:42/km) 143/148bpm 2cal 1.02/10.95kmph 18) 0.06km - 20(6:06/km) 148/149bpm 3cal 9.84/12.36kmph Add a comment
Fri 16th Oct Oct 16	Sat 17th Oct Oct 17	Sun 18th Oct Oct 18	Mon 19th Oct Oct 19	Tue 20th Oct Oct 20	Wed 21st Oct Oct 21	Thu 22nd Oct Oct 22
-	-	-	5.3mi, 44:47 Running - General Split Summary === 1) 1km - 5:39(5:39/km) 129/140bpm 44cal 10.61/11.15kmph 2) 1km - 5:14(5:14/km) 138/151bpm 45cal 11.48/11.96kmph 3) 1km - 5:11(5:11/km) 143/167bpm 47cal 11.56/12.46kmph 4) 1km - 5:06(5:06/km) 146/157bpm 46cal 11.76/13kmph 5) 1km - 5:13(5:13/km) 146/158bpm 46cal 11.52/12.66kmph 6) 1km - 5:08(5:08/km) 155/163bpm 49cal 11.7/12.53kmph 7) 1km - 5:06(5:06/km) 158/177bpm 49cal 11.78/13.27kmph 8) 1km - 5:16(5:16/km) 159/176bpm 51cal 11.4/12.53kmph 9) 0.55km - 2:55(5:17/km) 165/194bpm 30cal 11.34/12.09kmph Add a comment	-	-	6.4mi, 53:23 Running - General Split Summary === 1) 1km - 5:42(5:42/km) 130/147bpm 46cal 10.52/11.72kmph 2) 1km - 5:21(5:21/km) 136/153bpm 47cal 11.23/11.89kmph 3) 1km - 5:11(5:11/km) 145/149bpm 49cal 11.58/12.39kmph 4) 1km - 5:08(5:08/km) 151/166bpm 50cal 11.69/13kmph 5) 1km - 5:17(5:17/km) 158/165bpm 54cal 11.34/12.26kmph 6) 1km - 5:06(5:06/km) 164/168bpm 55cal 11.78/12.33kmph 7) 1km - 5:08(5:08/km) 167/183bpm 57cal 11.69/12.33kmph 8) 1km - 5:00(5:00/km) 169/176bpm 57cal 12/12.97kmph 9) 1km - 5:03(5:03/km) 172/175bpm 58cal 11.9/12.8kmph 10) 1km - 5:18(5:18/km) 163/180bpm 55cal 11.32/12.7kmph 11) 0.23km - 1:10(5:01/km) 167/173bpm 13cal 11.95/12.73kmph Add a comment

2020	Distance	Date	Result	WAVA
Comrades Marathon	90.2km	14 Jun		0.00%
Uvongo parkrun	5km	15 Feb	24:33	64.58%
Hillcrest Half Marathon	13.1mi	9 Feb	1:42:52	68.89%
Blue Lagoon parkrun	5km	18 Jan		0.00%
Thousand Hills parkrun	5km	18 Jan		0.00%
Hilton parkrun	5km	18 Jan		0.00%
Ashburton parkrun	5km	18 Jan		0.00%
Westville parkrun	5km	18 Jan		0.00%
Nottingham Road parkrun	5km	18 Jan		0.00%
Umdoni parkrun	5km	18 Jan		0.00%
Durban Point parkrun	5km	18 Jan		0.00%
Piggly Wiggly parkrun	5km	18 Jan		0.00%
Shongweni parkrun	5km	18 Jan		0.00%
Dusi parkrun	5km	18 Jan		0.00%
North Beach parkrun	5km	18 Jan		0.00%
Uvongo parkrun	5km	18 Jan		0.00%
Umhlanga parkrun	5km	18 Jan		0.00%
Ballito parkrun	5km	18 Jan		0.00%
2016	Distance	Date	Result	WAVA
Comrades Marathon	89.21km	29 May	8:43:00	66.12%
2012	Distance	Date	Result	WAVA
Comrades Marathon	89.28km	3 Jun		0.00%
Arthur Cresswell Bergville to Ladysmith	52km	14 Apr	4:04:00	71.13%
PDAC 25km	25km	29 Jan	1:46:40	74.14%
2011	Distance	Date	Result	WAVA
Comrades Marathon	86.96km	29 May	7:58:00	68.23%
Forest Hills Time Trial	4km	13 Apr	16:05	70.99%
SA Championships - George	26.2mi	12 Feb	3:10:16	72.23%
2010	Distance	Date	Result	WAVA
P.E. City Marathon	26.2mi	4 Dec	3:11:46	71.66%
Duke of York	10mi	12 Sep	1:08:00	73.88%
Comrades Marathon	89.28km	30 May	7:31:53	73.75%
Buff Marathon	26.2mi	27 Feb	3:13:53	70.60%
2009	Distance	Date	Result	WAVA
Comrades Marathon	89.3km	24 May	8:25:00	65.75%
Cape Gate Vaal Marathon	26.2mi	1 Mar	3:18:00	68.90%
Cape Gate Vaal Half Marathon	13.1mi	1 Mar	1:33:35	70.37%
2008	Distance	Date	Result	WAVA
Comrades Marathon	89km	15 Jun	8:42:09	63.17%
Two Oceans Marathon	56km	22 Mar	4:49:19	63.66%
2007	Distance	Date	Result	WAVA
Shinfield 10K	10km	7 May	43:45	69.65%
Reading Half Marathon	13.1mi	25 Mar	1:37:37	67.09%
2006	Distance	Date	Result	WAVA
Bromham Pudding Run 10K	10km	3 Dec	44:57	67.65%
Henley Half Marathon	13.1mi	8 Oct	1:43:20	63.38%
Mortimer 10k	10km	24 Sep	48:21	62.89%
peppard 10k	10km	10 Sep	53:51	56.47%

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