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Abi G F40

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Mileage

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Team Milton Keynes, Redway Runners

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Races
4
Miles
17982
Miles
67
Miles
2197
WAVA
59.81%
Half
1:50:24
20M
2:59:26
Mara
4:00:38

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Dist	Races	PB	WB	2010
13.1mi	2	1:50:24 8:26/mi	59.81	1:50:24 59.81
20mi	1	2:59:26 8:58/mi	56.95	2:59:26 56.95
26.2mi	1	4:00:38 9:11/mi	56.47	4:00:38 56.47

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0	0	0	0	0	0	2.2	0.3	0	0	0	0	2.5
2019	236	260	272	224	224	238	255	258	250	232	205	78	2731
2019	0	0	0	3	4	3	0	6	0	-2	2	0	16
2018	4.7	0.6	0	0	0.5	0.8	0	0	0	0	0.1	0	6.7
2018	146	103	182	159	231	249	275	254	190	177	206	211	2383
2018	2	5	18	0	9	13	0	0	2	0	0	0	48
2017	0	0	0.1	0	0	1.1	0	0.3	0	0	0.2	1.4	3.1
2017	196	159	174	171	206	168	198	195	171	204	181	233	2256
2017	0	0	0	6	9	20	0	0	4	8	7	67	121
2016	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2016	169	221	226	161	234	221	223	239	209	218	194	212	2526
2016	0	0	0	6	6	5	0	0	0	0	0	0	17
2015	194	200	244	136	130	162	144	178	186	176	174	180	2105
2015	0	0	9	8	0	0	0	0	0	0	0	5	22
2014	2.4	0	0.8	0	0	0	0	0	0	0	0	0	3.1
2014	136	200	132	205	100	122	105	162	161	123	142	147	1733
2014	0	0	0	13	45	0	18	0	0	0	0	0	76
2013	4.1	2.7	0.9	0	1.3	1.1	0	0	0	0.6	1.5	0.6	12.9
2013	156	144	151	130	197	133	130	100	131	216	199	124	1812
2013	28	0	30	22	53	0	32	25	20	0	0	0	210
2012	1.5	2.5	5.9	5.3	3.2	0.2	0	7.6	0.2	0	2.2	2.4	31
2012	7	12	68	118	120	181	252	12	34	138	192	122	1255
2012	27	33	37	21	34	167	107	273	142	65	0	28	936
2011	0	0	0	0	1	0.6	0	0	1.5	2.2	0.9	1.4	7.6
2011	107	64	95	146	133	127	72	57	48	52	44	25	968
2011	17	3	49	70	57	46	63	87	109	85	97	44	726
2010	0	0	0	0	0	0	0	0	0	18	102	84	204
2010	0	0	0	0	0	0	0	0	0	0	16	11	26
2009	0	0	0	0	0	5	0	3	0	0	0	0	8

Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
0mi, 25:02 Cross-Training - Pilates FIIT class Pilates for abs and flutes #1 Split Summary === 1) 0m - 25:02(/m) 69/96bpm 51cal Add a comment 2mi, 17:01 Running - Warm Down Run back to the car after parkrun. Can’t say I enjoyed that hill 😩 The up bit not the down bit! Split Summary === 1) 1m - 8:48(8:48/m) 132/155bpm 93cal 6.81/8.39mph 2) 1m - 7:57(7:57/m) 141/156bpm 91cal 7.55/8.7mph 3) 0.03m - 15(9:08/m) 147/148bpm 3cal 6.57/7.37mph Add a comment 3.1mi, 23:39 Running - parkrun Rushmere parkrun Wanted to push it a bit but felt a bit tired. Ran with Will Shippin who was off to do The Dirt Half afterwards. Split Summary === 1) 1m - 7:37(7:37/m) 128/152bpm 76cal 7.87/8.5mph 2) 1m - 7:46(7:46/m) 161/167bpm 109cal 7.72/9.31mph 3) 1m - 7:24(7:24/m) 162/172bpm 103cal 8.1/8.89mph 4) 0.11m - 52(8:09/m) 155/163bpm 10cal 7.37/10.29mph Add a comment 3.1mi, 27:11 Running - Warm Up Park at Three Locks Golf Club and run along canal to Rushmere parkrun Split Summary === 1) 1m - 8:56(8:56/m) 118/126bpm 76cal 6.72/8.1mph 2) 1m - 8:25(8:25/m) 127/139bpm 78cal 7.12/7.64mph 3) 1m - 8:56(8:56/m) 139/156bpm 97cal 6.71/7.78mph 4) 0.11m - 53(7:47/m) 137/139bpm 9cal 7.71/8.25mph Add a comment	0mi, 14:30 Cross-Training - Core 10min FB core Split Summary === 1) 0m - 14:30(/m) 77/100bpm 40cal Add a comment 4.1mi, 33:02 Running - Steady-State Getting out for a short one after being at CX with Alexa then helping all afternoon at a swim gala with Lucy. Split Summary === 1) 1m - 8:30(8:30/m) 131/146bpm 90cal 7.05/7.97mph 2) 1m - 7:52(7:52/m) 139/153bpm 89cal 7.63/8.45mph 3) 1m - 8:03(8:03/m) 138/151bpm 84cal 7.46/8.43mph 4) 1m - 7:37(7:37/m) 143/157bpm 84cal 7.88/8.62mph 5) 0.13m - 1:00(7:53/m) 156/159bpm 13cal 7.6/8.01mph Add a comment	0mi, 1:02:01 Cross-Training - Kettlebells FB Kettlebell workout then FIIT Cardio abs #4 Split Summary === 1) 0m - 30:01(/m) 93/145bpm 137cal 2) 0m - 32:00(/m) 104/152bpm 174cal Add a comment 1.3mi, 10:05 Running - Warm Up Warm up before gym at Netley Split Summary === 1) 1m - 8:08(8:08/m) 143/155bpm 100cal 7.38/9.1mph 2) 0.25m - 1:58(7:55/m) 151/157bpm 26cal 7.57/8.81mph Add a comment 0mi, 40:02 Cross-Training - Circuits FIIT workout Cardio intervals #7 A few extra abs and stretches at the end. Split Summary === 1) 0m - 40:02(/m) 111/168bpm 281cal Add a comment 5.1mi, 42:01 Running - Easy Easy Netley run, trying to keep HR low. Nice sunny morning. Split Summary === 1) 1m - 8:18(8:18/m) 141/156bpm 100cal 7.22/7.78mph 2) 1m - 8:26(8:26/m) 143/156bpm 98cal 7.12/8.54mph 3) 1m - 8:14(8:14/m) 142/150bpm 92cal 7.29/8.01mph 4) 1m - 8:12(8:12/m) 142/152bpm 88cal 7.31/8.45mph 5) 1m - 7:59(7:59/m) 146/163bpm 90cal 7.52/8.56mph 6) 0.11m - 52(7:40/m) 146/150bpm 9cal 7.83/7.83mph Add a comment	0mi, 1:02:01 Cross-Training - Core FIIT workouts at Netley Cardio abs #5 and strength abs #5 Split Summary === 1) 0m - 33:00(/m) 90/142bpm 142cal 2) 0m - 29:01(/m) 73/108bpm 61cal Add a comment 0mi, 20:01 Cross-Training - Yoga Started to do a FIIT Olga class but signal kept freezing, so I did my own thing. Split Summary === 1) 0m - 20:01(/m) 63/127bpm 39cal Add a comment 0mi, 44:02 Cross-Training - Core Split Summary === 1) 0m - 42:08(/m) 92/167bpm 182cal 2) 0m - 1:54(/m) 67/81bpm 2cal Add a comment 4.1mi, 34:01 Running - Strides Netley run A few easy strides every half mile to tick the legs over. Split Summary === 1) 1m - 8:24(8:24/m) 139/152bpm 99cal 7.15/8.1mph 2) 1m - 8:37(8:37/m) 153/162bpm 113cal 6.96/9.12mph 3) 1m - 7:57(7:57/m) 139/152bpm 81cal 7.55/9.37mph 4) 1m - 8:01(8:01/m) 143/157bpm 86cal 7.48/9.5mph 5) 0.13m - 1:03(8:09/m) 152/158bpm 13cal 7.36/9.04mph Add a comment	2.1mi, 20:02 Running - Recovery Run Jog out to stretch the legs in Cyprus at sunset Split Summary === 1) 1m - 10:08(10:08/m) 108/128bpm 74cal 5.93/7.1mph 2) 1m - 9:14(9:14/m) 118/137bpm 75cal 6.51/8.35mph 3) 0.08m - 41(8:26/m) 125/129bpm 6cal 7.11/7.78mph Add a comment	0.5mi, 5:00 Running - Warm Down Jog down after race, just before my Mum slipped, fell and broke her leg! Split Summary === 1) 0.54m - 5:00(9:20/m) 126/145bpm 50cal 6.43/7.16mph Add a comment 3.7mi, 25:16 Running - Race Cyprus Challenge Day 1 6k TT A little quicker than last year. Being chased down by Wendy, Clare and Mark K. Split Summary === 1) 1m - 6:46(6:46/m) 149/171bpm 84cal 8.87/11mph 2) 1m - 6:49(6:49/m) 172/174bpm 102cal 8.81/9.1mph 3) 1m - 6:47(6:47/m) 175/179bpm 103cal 8.86/9.87mph 4) 0.73m - 4:55(6:46/m) 177/183bpm 75cal 8.87/10.85mph Add a comment 1.3mi, 10:01 Running - Warm Up Warm up before Cycprus TT Split Summary === 1) 1m - 8:01(8:01/m) 125/148bpm 78cal 7.48/8.91mph 2) 0.27m - 1:59(7:29/m) 121/137bpm 16cal 8.01/9.66mph Add a comment	6.9mi, 1:15:08 Running - Race Cyprus Challenge Day 2, 11k hill climb, official time 1.04.59 forgot to stop watch. Head not in it at the start, so had to give myself a talking to. Just kept trying to keep run and only asked through two water stops and a couple of other small walks. Pleased with how it went and didn’t totally hate it, as per normal. Conditions were pretty good. The track was really dry and like sand at points. Split Summary === 1) 1m - 9:26(9:26/m) 139/165bpm 111cal 6.36/7.6mph 2) 1m - 10:00(10:00/m) 153/162bpm 134cal 6/7.76mph 3) 1m - 9:53(9:53/m) 165/174bpm 141cal 6.07/7.33mph 4) 1m - 10:47(10:47/m) 170/183bpm 159cal 5.56/9.62mph 5) 1m - 8:10(8:10/m) 182/188bpm 131cal 7.35/9.64mph 6) 1m - 9:58(9:58/m) 178/190bpm 155cal 6.02/10.14mph 7) 0.86m - 16:54(19:37/m) 134/184bpm 123cal 3.06/8.93mph Add a comment 1.2mi, 10:00 Running - Warm Up 10min warm up before hill climb Split Summary === 1) 1m - 8:37(8:37/m) 129/155bpm 88cal 6.96/7.89mph 2) 0.16m - 1:23(8:56/m) 144/152bpm 17cal 6.72/7.1mph Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
0.4mi, 3:46 Running - Warm Down Token warm down back to cheer Clare in. Split Summary === 1) 0.36m - 3:46(10:19/m) 127/141bpm 34cal 5.82/6.91mph Add a comment 13mi, 1:38:31 Running - Race Cyprus Challenge Day 3 Akamas Half Marathon 1.38.27 Tried to start steady. Kept a reasonable pace on the descent and pushed on on the coastal road. Had to stop and walk through water stations due to cups. Pleased with the time, a couple of minutes quicker than last year. Getting hot towards the end. Took a gel about 8 ish miles. Split Summary === 1) 1m - 7:57(7:57/m) 144/158bpm 95cal 7.55/8.27mph 2) 1m - 8:40(8:40/m) 164/172bpm 121cal 6.92/8.75mph 3) 1m - 7:30(7:30/m) 164/171bpm 104cal 8.01/9.62mph 4) 1m - 6:53(6:53/m) 162/169bpm 93cal 8.72/10.29mph 5) 1m - 6:37(6:37/m) 159/164bpm 87cal 9.06/10.21mph 6) 1m - 7:08(7:08/m) 159/166bpm 93cal 8.41/10.08mph 7) 1m - 7:50(7:50/m) 165/170bpm 108cal 7.65/8.68mph 8) 1m - 7:38(7:38/m) 168/178bpm 106cal 7.85/9.41mph 9) 1m - 7:38(7:38/m) 169/174bpm 107cal 7.86/8.91mph 10) 1m - 7:52(7:52/m) 171/178bpm 112cal 7.62/8.97mph 11) 1m - 7:33(7:33/m) 169/177bpm 104cal 7.94/8.66mph 12) 1m - 7:34(7:34/m) 168/175bpm 99cal 7.93/9mph 13) 1m - 7:26(7:26/m) 171/176bpm 103cal 8.07/8.68mph 14) 0.04m - 14(6:27/m) 174/175bpm 3cal 9.31/8.66mph Add a comment 0.7mi, 6:00 Running - Warm Up Jog around before half marathon Split Summary === 1) 0.68m - 6:00(8:53/m) 125/144bpm 57cal 6.75/7.66mph Add a comment	0.8mi, 7:01 Running - Warm Down Warm down back to cheer others in. Split Summary === 1) 0.8m - 7:01(8:44/m) 130/151bpm 67cal 6.87/8.5mph Add a comment 6.2mi, 42:40 Running - Race Cyprus Challenge Day 4 Paphos 10k 42.38 Slightly different course to usual. Started at a good pace, tried to keep it going. Mark just pulled away in the first half and I couldn’t quite close the gap. Super tough but pleased with the result. Split Summary === 1) 1m - 7:02(7:02/m) 142/162bpm 82cal 8.53/10.21mph 2) 1m - 6:51(6:51/m) 165/169bpm 96cal 8.76/9.66mph 3) 1m - 6:51(6:51/m) 169/173bpm 98cal 8.76/9.62mph 4) 1m - 6:47(6:47/m) 173/175bpm 99cal 8.85/9.43mph 5) 1m - 6:58(6:58/m) 174/179bpm 102cal 8.62/8.93mph 6) 1m - 6:45(6:45/m) 175/181bpm 100cal 8.88/9.46mph 7) 0.23m - 1:26(6:20/m) 177/180bpm 21cal 9.48/10.1mph Add a comment 1mi, 8:31 Running - Warm Up Getting the legs moving before the final 10k Split Summary === 1) 1m - 8:21(8:21/m) 124/143bpm 77cal 7.18/10.42mph 2) 0.02m - 10(10:05/m) 142/143bpm 2cal 5.95/6.93mph Add a comment	4.1mi, 35:01 Running - Recovery Run Recovery run avoiding the hills. Left hamstring a bit tight but otherwise just tired legs. Split Summary === 1) 1m - 8:48(8:48/m) 123/134bpm 80cal 6.81/7.24mph 2) 1m - 8:32(8:32/m) 128/136bpm 78cal 7.03/7.66mph 3) 1m - 8:39(8:39/m) 134/140bpm 85cal 6.93/7.97mph 4) 1m - 8:23(8:23/m) 133/141bpm 76cal 7.15/8.45mph 5) 0.08m - 38(7:56/m) 132/135bpm 5cal 7.56/7.56mph Add a comment	0mi, 30:01 Cross-Training - Core FIIT core and upper body Strength Circuits #25 Split Summary === 1) 0m - 30:01(/m) 63/107bpm 48cal Add a comment 5.1mi, 43:00 Running - Recovery Run Another recovery plod with Frankie. Legs felt worse than yesterday! Split Summary === 1) 1m - 8:39(8:39/m) 116/135bpm 68cal 6.93/7.91mph 2) 1m - 8:51(8:51/m) 121/131bpm 71cal 6.78/7.89mph 3) 1m - 8:31(8:31/m) 124/136bpm 66cal 7.04/8.52mph 4) 1m - 8:19(8:19/m) 121/135bpm 59cal 7.22/8.33mph 5) 1m - 8:17(8:17/m) 125/133bpm 60cal 7.25/8.39mph 6) 0.05m - 23(8:28/m) 122/124bpm 2cal 7.09/8.29mph Add a comment	0mi, 40:17 Cross-Training - Kettlebells FIIT workout First time using their monitor Cardio Kettlebell #4 Split Summary === 1) 0m - 27:01(/m) 94/128bpm 124cal 2) 0m - 13:16(/m) 72/111bpm 26cal Add a comment 3.5mi, 30:06 Running - Recovery Run Long way to school then long way back Legs still tired! Split Summary === 1) 1m - 8:40(8:40/m) 123/134bpm 80cal 6.92/8.04mph 2) 1m - 8:00(8:00/m) 125/135bpm 69cal 7.5/9.06mph 3) 1m - 8:49(8:49/m) 121/133bpm 72cal 6.81/8.45mph 4) 0.54m - 4:37(8:31/m) 128/135bpm 41cal 7.04/7.87mph Add a comment	0mi, 30:01 Cross-Training - Circuits FIIT Cardio Circuits #51 Split Summary === 1) 0m - 30:01(/m) 113/168bpm 212cal Add a comment 7.1mi, 1:05:03 Running - Trail Run Bad Archie run Just Martin with Archie, me and Frankie and Rob on his bike. A bit slippy muddy in places. Split Summary === 1) 1m - 8:49(8:49/m) 142/153bpm 104cal 6.8/7.49mph 2) 1m - 9:10(9:10/m) 157/166bpm 122cal 6.55/7.24mph 3) 1m - 10:01(10:01/m) 131/167bpm 81cal 5.99/7.22mph 4) 1m - 9:28(9:28/m) 122/135bpm 57cal 6.34/7.14mph 5) 1m - 9:04(9:04/m) 115/132bpm 53cal 6.61/7.62mph 6) 1m - 9:01(9:01/m) 117/139bpm 52cal 6.66/7.89mph 7) 1m - 8:44(8:44/m) 117/128bpm 46cal 6.87/8.97mph 8) 0.1m - 45(7:39/m) 127/132bpm 5cal 7.85/8.29mph Add a comment	0mi, 30:01 Cross-Training - Circuits FIIT Strength Endurance #1 Split Summary === 1) 0m - 30:01(/m) 89/135bpm 125cal Add a comment 7.1mi, 1:00:03 Running - Easy Earlyish run, just plodding along, legs still heavy. Split Summary === 1) 1m - 8:40(8:40/m) 113/128bpm 67cal 6.92/7.81mph 2) 1m - 8:34(8:34/m) 122/130bpm 72cal 7/8.16mph 3) 1m - 8:59(8:59/m) 127/136bpm 79cal 6.68/8.85mph 4) 1m - 8:30(8:31/m) 126/136bpm 67cal 7.05/7.74mph 5) 1m - 8:27(8:27/m) 130/142bpm 70cal 7.1/7.68mph 6) 1m - 8:24(8:24/m) 136/150bpm 78cal 7.14/7.62mph 7) 1m - 8:05(8:05/m) 142/154bpm 82cal 7.42/8.45mph 8) 0.05m - 23(7:30/m) 142/145bpm 4cal 7.99/8.04mph Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
2.1mi, 18:01 Running - Warm Down Run, walk, run back to Sports Centre. Split Summary === 1) 1m - 9:06(9:06/m) 150/167bpm 117cal 6.6/8.22mph 2) 1m - 7:59(7:59/m) 150/159bpm 101cal 7.51/8.47mph 3) 0.12m - 56(7:58/m) 149/151bpm 11cal 7.53/7.95mph Add a comment 3mi, 22:11 Running - parkrun Luton Wardown parkrun Very slippy underfoot in places which got worse each lap. Pushed on a bit towards the end and passed a couple of ladies and finished 1st lady. Legs still heavy. Split Summary === 1) 1m - 7:26(7:26/m) 128/153bpm 74cal 8.07/10.08mph 2) 1m - 7:17(7:17/m) 160/173bpm 100cal 8.24/10.23mph 3) 1m - 7:12(7:12/m) 165/171bpm 101cal 8.33/10.77mph 4) 0.04m - 16(6:31/m) 166/168bpm 3cal 9.2/9.54mph Add a comment 3.1mi, 26:00 Running - Warm Up Run / slip down to Luton parkrun from swimming pool. Frosty 🥶 Split Summary === 1) 1m - 8:25(8:25/m) 119/131bpm 74cal 7.13/8.18mph 2) 1m - 8:13(8:13/m) 124/138bpm 73cal 7.3/7.91mph 3) 1m - 8:17(8:17/m) 135/150bpm 85cal 7.24/8.29mph 4) 0.13m - 1:05(8:29/m) 141/144bpm 12cal 7.07/7.68mph Add a comment	0mi, 40:06 Cross-Training - Other Split Summary === 1) 0m - 26:00(/m) 94/139bpm 128cal 2) 0m - 14:05(/m) 76/110bpm 32cal Add a comment 8.1mi, 1:05:01 Running - General Split Summary === 1) 1m - 8:30(8:30/m) 128/140bpm 86cal 7.06/7.51mph 2) 1m - 8:06(8:06/m) 130/138bpm 78cal 7.41/8.06mph 3) 1m - 8:10(8:10/m) 130/136bpm 72cal 7.35/8.89mph 4) 1m - 8:02(8:02/m) 124/134bpm 58cal 7.48/9mph 5) 1m - 8:06(8:06/m) 126/136bpm 62cal 7.41/8.35mph 6) 1m - 7:55(7:55/m) 134/143bpm 72cal 7.57/8.16mph 7) 1m - 7:56(7:56/m) 140/151bpm 81cal 7.56/8.18mph 8) 1m - 7:41(7:41/m) 139/148bpm 73cal 7.81/8.75mph 9) 0.08m - 35(7:33/m) 142/145bpm 6cal 7.94/7.93mph Add a comment	0mi, 30:01 Cross-Training - Circuits FIIT Power #3 Scheduled class Split Summary === 1) 0m - 30:01(/m) 96/135bpm 152cal Add a comment 5.1mi, 42:01 Running - Easy Run to school then loop home. Chilly frosty morning but quite enjoyed it. Split Summary === 1) 1m - 8:26(8:26/m) 121/132bpm 75cal 7.11/8.04mph 2) 1m - 8:12(8:12/m) 123/135bpm 69cal 7.31/8.91mph 3) 1m - 8:14(8:14/m) 130/141bpm 76cal 7.28/7.83mph 4) 1m - 8:11(8:11/m) 133/147bpm 77cal 7.33/7.83mph 5) 1m - 7:51(7:51/m) 136/150bpm 73cal 7.65/8.43mph 6) 0.14m - 1:06(7:55/m) 135/138bpm 9cal 7.59/7.83mph Add a comment	0mi, 35:36 Cross-Training - Core Split Summary === 1) 0m - 35:36(/m) 78/133bpm 102cal Add a comment 6.6mi, 50:01 Running - Intervals Split Summary === 1) 1m - 8:12(8:12/m) 143/158bpm 100cal 7.32/8.14mph 2) 0.85m - 6:49(8:01/m) 150/159bpm 86cal 7.49/8.41mph 3) 0.13m - 1:01(7:32/m) 143/146bpm 11cal 7.97/8.29mph 4) 0.13m - 1:00(7:58/m) 145/149bpm 11cal 7.53/8.2mph 5) 0.15m - 1:01(6:53/m) 153/159bpm 13cal 8.73/9.29mph 6) 0.13m - 1:01(7:57/m) 155/160bpm 13cal 7.55/9.12mph 7) 0.15m - 1:01(6:39/m) 152/156bpm 13cal 9.03/9.56mph 8) 0.12m - 1:01(8:43/m) 150/152bpm 12cal 6.88/9.66mph 9) 0.14m - 1:01(7:06/m) 157/161bpm 13cal 8.45/8.22mph 10) 0.13m - 1:00(8:01/m) 157/162bpm 13cal 7.48/8.25mph 11) 0.15m - 1:02(6:52/m) 163/165bpm 14cal 8.74/10.48mph 12) 0.13m - 1:01(7:38/m) 159/162bpm 13cal 7.85/8.7mph 13) 0.15m - 1:01(6:49/m) 160/167bpm 14cal 8.8/9.08mph 14) 0.11m - 1:00(9:00/m) 156/162bpm 13cal 6.66/8.87mph 15) 0.15m - 1:01(6:48/m) 162/165bpm 14cal 8.82/10.16mph 16) 0.12m - 1:01(8:14/m) 155/160bpm 12cal 7.29/8.5mph 17) 0.15m - 1:01(6:54/m) 163/166bpm 14cal 8.69/8.62mph 18) 0.14m - 1:01(7:30/m) 158/163bpm 13cal 7.99/8.79mph 19) 0.15m - 1:02(6:48/m) 160/164bpm 14cal 8.83/9.23mph 20) 0.13m - 1:01(7:44/m) 160/164bpm 14cal 7.76/9mph 21) 0.15m - 1:01(6:40/m) 164/169bpm 14cal 9.01/9.73mph 22) 0.23m - 1:46(7:32/m) 164/170bpm 25cal 7.96/12.02mph 23) 0.08m - 31(6:46/m) 163/165bpm 7cal 8.87/11.19mph 24) 0.07m - 30(7:24/m) 161/163bpm 7cal 8.12/7.78mph 25) 0.07m - 30(7:14/m) 167/169bpm 7cal 8.3/8.1mph 26) 0.07m - 31(7:52/m) 167/169bpm 7cal 7.62/8.25mph 27) 0.08m - 32(6:30/m) 167/169bpm 7cal 9.23/9.5mph 28) 0.06m - 30(8:18/m) 156/161bpm 6cal 7.23/9.12mph 29) 0.08m - 31(6:48/m) 159/162bpm 6cal 8.83/9.14mph 30) 0.07m - 31(7:23/m) 160/163bpm 6cal 8.12/9.41mph 31) 0.08m - 31(6:44/m) 164/166bpm 7cal 8.92/8.93mph 32) 0.07m - 33(7:49/m) 161/166bpm 8cal 7.68/8.95mph 33) 0.08m - 31(6:14/m) 153/157bpm 6cal 9.63/10.18mph 34) 0.06m - 30(7:56/m) 158/161bpm 6cal 7.57/10mph 35) 0.08m - 31(6:49/m) 162/165bpm 7cal 8.8/9.56mph 36) 0.07m - 31(7:45/m) 156/162bpm 6cal 7.74/9.12mph 37) 0.07m - 31(7:07/m) 161/163bpm 6cal 8.43/9.2mph 38) 0.06m - 32(9:10/m) 159/161bpm 7cal 6.55/9.06mph 39) 0.08m - 32(6:26/m) 158/160bpm 7cal 9.33/9.25mph 40) 0.06m - 33(8:35/m) 151/154bpm 6cal 6.99/8.97mph 41) 0.6m - 4:36(7:39/m) 160/171bpm 60cal 7.84/8.93mph Add a comment	-	0mi, 30:11 Cross-Training - Circuits Hotel room circuits - Lewes FIIT Cardio Circuits #46 Has to stop slightly early as apparently I was causing havoc to the breakfast room ceiling! Split Summary === 1) 0m - 30:11(/m) 98/130bpm 153cal Add a comment	0mi, 30:00 Cross-Training - Other Split Summary === 1) 0m - 30:00(/m) 82/126bpm 106cal Add a comment 13.1mi, 1:46:01 Running - Medium Long Run Run from school to meet Friday club run for a few miles before heading home solo. Just needed to get out and run some miles! Split Summary === 1) 1m - 8:20(8:20/m) 132/144bpm 89cal 7.21/8.12mph 2) 1m - 8:14(8:14/m) 143/157bpm 99cal 7.28/8.06mph 3) 1m - 7:51(7:51/m) 139/155bpm 81cal 7.65/8.54mph 4) 1m - 7:39(7:39/m) 143/152bpm 84cal 7.84/8.56mph 5) 1m - 8:34(8:34/m) 145/165bpm 94cal 7.01/8.54mph 6) 1m - 8:13(8:13/m) 146/159bpm 93cal 7.31/8.54mph 7) 1m - 8:06(8:06/m) 152/158bpm 99cal 7.4/8.47mph 8) 1m - 8:06(8:06/m) 149/159bpm 91cal 7.4/8.58mph 9) 1m - 8:08(8:08/m) 155/164bpm 102cal 7.38/8.89mph 10) 1m - 7:57(7:57/m) 157/167bpm 101cal 7.54/9.58mph 11) 1m - 7:43(7:43/m) 149/161bpm 75cal 7.78/8.64mph 12) 1m - 7:58(7:58/m) 153/162bpm 88cal 7.53/8.18mph 13) 1m - 8:09(8:09/m) 159/171bpm 100cal 7.36/8.79mph 14) 0.14m - 1:02(7:20/m) 161/164bpm 13cal 8.19/7.97mph Add a comment
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
0.8mi, 8:30 Running - Warm Down Jog back to run in with Clare. Split Summary === 1) 0.82m - 8:30(10:25/m) 147/159bpm 102cal 5.76/7.1mph Add a comment 3.1mi, 26:11 Running - parkrun Rushmere parkrun with Mark Taking it easier ahead of Chiltern League XC which I never got to do as called out! Split Summary === 1) 1m - 8:39(8:39/m) 131/151bpm 88cal 6.94/8.16mph 2) 1m - 8:35(8:35/m) 149/160bpm 109cal 6.99/8.04mph 3) 1m - 8:10(8:10/m) 151/159bpm 102cal 7.34/8.89mph 4) 0.1m - 46(7:34/m) 155/159bpm 10cal 7.92/8.93mph Add a comment 1mi, 9:31 Running - Warm Up Jog before Rushmere parkrun Split Summary === 1) 1m - 9:11(9:11/m) 118/137bpm 76cal 6.53/7.97mph 2) 0.04m - 21(7:40/m) 110/111bpm 2cal 7.83/7.1mph Add a comment	0mi, 7:01 Cross-Training - Yoga Split Summary === 1) 0m - 7:01(/m) 72/107bpm 16cal Add a comment 8.1mi, 1:03:00 Running - Steady-State Run from total shit hole of a hotel with Adam, after about 3hrs sleep! Found a reservoir and canal. Split Summary === 1) 1m - 7:48(7:48/m) 129/146bpm 79cal 7.69/8.29mph 2) 1m - 7:49(7:49/m) 139/148bpm 87cal 7.67/8.43mph 3) 1m - 7:57(7:57/m) 145/151bpm 94cal 7.55/8.72mph 4) 1m - 7:43(7:43/m) 152/159bpm 98cal 7.77/10.98mph 5) 1m - 7:37(7:37/m) 154/156bpm 96cal 7.88/9.35mph 6) 1m - 7:44(7:44/m) 156/161bpm 100cal 7.76/9.35mph 7) 1m - 8:01(8:01/m) 161/168bpm 108cal 7.48/8.25mph 8) 1m - 7:33(7:33/m) 163/168bpm 102cal 7.95/9mph 9) 0.11m - 48(7:23/m) 158/161bpm 10cal 8.13/8.81mph Add a comment	7mi, 56:01 Running - Steady-State Went for a run, straight away after getting back from work to stop me falling asleep! With Rob on his bike and Frankie. Some muddy slippy bits along NBW Split Summary === 1) 1m - 8:22(8:22/m) 123/146bpm 77cal 7.17/8.81mph 2) 1m - 8:23(8:23/m) 140/151bpm 94cal 7.16/8.31mph 3) 1m - 7:50(7:50/m) 141/150bpm 85cal 7.66/8.75mph 4) 1m - 7:55(7:55/m) 145/155bpm 89cal 7.58/8.6mph 5) 1m - 7:46(7:46/m) 140/154bpm 74cal 7.72/8.83mph 6) 1m - 7:42(7:42/m) 140/150bpm 69cal 7.8/8.54mph 7) 1m - 7:48(7:48/m) 143/152bpm 77cal 7.69/8.39mph 8) 0.04m - 15(6:51/m) 147/149bpm 2cal 8.75/8.29mph Add a comment	1mi, 8:00 Running - Warm Down Back to Willen after club run as it was Xmas drink in there afterwards. Split Summary === 1) 1m - 7:48(7:48/m) 148/159bpm 98cal 7.69/8.12mph 2) 0.02m - 12(8:47/m) 158/158bpm 3cal 6.83/7.95mph Add a comment 4mi, 27:19 Running - Race Pace 6.40 club run Went better than I thought, as I was feeling tired. Horrible last mile in to the wind and rain! Split Summary === 1) 1m - 6:50(6:50/m) 148/171bpm 85cal 8.78/9.29mph 2) 1m - 6:42(6:42/m) 170/176bpm 97cal 8.96/9.85mph 3) 1m - 6:46(6:46/m) 175/180bpm 101cal 8.86/9.37mph 4) 1m - 6:57(6:57/m) 177/180bpm 105cal 8.63/9.33mph 5) 0.01m - 3(6:04/m) 178/178bpm 1cal 9.89/8.81mph Add a comment 2.1mi, 15:30 Running - Warm Up From Willen to DL. Got funny pains in my pubic bone area and had to stop for a couple of minutes. Split Summary === 1) 1m - 7:47(7:47/m) 134/154bpm 85cal 7.71/9.54mph 2) 1m - 7:20(7:20/m) 155/161bpm 98cal 8.18/9.08mph 3) 0.05m - 23(8:09/m) 154/156bpm 5cal 7.36/8.04mph Add a comment 4.1mi, 34:01 Running - Easy Easy run before work in case I couldn’t get out later. With Frankie. Split Summary === 1) 1m - 8:41(8:41/m) 116/140bpm 70cal 6.91/8.14mph 2) 1m - 8:12(8:12/m) 132/141bpm 82cal 7.32/8.06mph 3) 1m - 8:05(8:05/m) 134/149bpm 79cal 7.43/8.45mph 4) 1m - 8:19(8:19/m) 137/149bpm 83cal 7.22/7.97mph 5) 0.1m - 45(7:29/m) 135/141bpm 6cal 8.02/7.89mph Add a comment	0mi, 40:07 Cross-Training - Kickboxing Hotel room workout Cardio Combat, in the ring #3 Then FB 10min core Split Summary === 1) 0m - 28:01(/m) 110/151bpm 193cal 2) 0m - 12:06(/m) 73/121bpm 24cal Add a comment 3.6mi, 30:02 Running - Recovery Run Early early recovery 30mins, all I had time for before work. Split Summary === 1) 1m - 8:50(8:50/m) 135/150bpm 98cal 6.8/7.95mph 2) 1m - 8:20(8:20/m) 136/149bpm 88cal 7.2/7.91mph 3) 1.08m - 8:23(7:47/m) 135/148bpm 80cal 7.16/8.12mph 4) 0.55m - 4:30(8:13/m) 138/148bpm 45cal 7.3/8.22mph Add a comment	4.1mi, 33:01 Running - Easy Run from hotel in Portishead between CPD training. Around to the marina for a lap and back along a brook path. Started raining and got a bit soggy. Setting the tone for the day! Split Summary === 1) 1.08m - 8:15(7:37/m) 133/143bpm 89cal 7.28/8.47mph 2) 1.06m - 8:10(7:40/m) 140/149bpm 93cal 7.35/8.37mph 3) 1.21m - 7:53(6:31/m) 139/147bpm 84cal 7.61/8.91mph 4) 1.01m - 8:02(7:59/m) 145/151bpm 92cal 7.47/8.6mph 5) 0.09m - 41(7:51/m) 145/147bpm 7cal 7.62/7.87mph Add a comment	6.6mi, 54:01 Running - General Split Summary === 1) 1.03m - 8:30(8:14/m) 121/133bpm 76cal 7.06/7.76mph 2) 1m - 8:17(8:17/m) 141/154bpm 96cal 7.25/7.83mph 3) 1.06m - 8:05(7:39/m) 148/158bpm 99cal 7.43/8.29mph 4) 1m - 8:05(8:04/m) 150/155bpm 99cal 7.43/8.14mph 5) 1.03m - 8:08(7:53/m) 150/173bpm 95cal 7.37/8.08mph 6) 1.06m - 8:22(7:53/m) 147/156bpm 90cal 7.17/8.47mph 7) 0.57m - 4:36(8:01/m) 148/155bpm 50cal 7.38/8.91mph Add a comment

2010	Distance	Date	Result	WAVA
Edinburgh Marathon	26.2mi	23 May	4:00:38	56.47%
Oakley 20	20mi	28 Mar	2:59:26	56.95%
Hogweed Hilly Half	13.1mi	14 Mar	1:54:11	57.83%
Nike Milton Keynes Half Marathon	13.1mi	7 Mar	1:50:24	59.81%