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Paul N is a Fetch Supporter!

Paul N M35

About

Race Times

All Races

Mileage

Training

Blog

BARF

Races
85
Miles
5876
Miles
23
Mile
6:00
5k
19:19
5M
34:23
10k
40:13
10M
1:15:45
Half
1:29:12
Mara
3:41:54

Current Status

Fuck it Dude. Let's go running.

Planned Races
11th Apr 21	Schneider Electric Paris Marathon
2nd May 21	Belfast Half Marathon

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2021 Targets

RUN
3000

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Dist	Races	PB	2010	2011	2012	2017	2018	2019	2020
1mi	2	6:00 6:00/mi				7:44			6:00
5km	44	19:19 6:13/mi	20:28	21:08		20:31	19:47	20:24	19:19
5mi	5	34:23 6:53/mi	35:50		35:22				34:23
5.5mi	3	45:01 8:11/mi			48:50				45:01
10km	12	40:13 6:28/mi	42:34	42:53	43:55		43:54		40:13
8mi	1	58:02 7:15/mi					58:02
8.5mi	1	1:24:05 9:54/mi					1:24:05
10mi	2	1:15:45 7:35/mi	1:15:45
13.1mi	8	1:29:12 6:49/mi	1:58:02	1:36:37			1:34:35	1:35:32	1:29:12
26.2mi	2	3:41:54 8:28/mi							3:41:54
54mi	1	8:59:35 10:00/mi							8:59:35

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	201	0	0	0	0	0	0	0	0	0	0	0	201
2020	208	202	111	273	305	304	304	319	242	244	200	294	3006
2019	57	129	122	143	18	0	4	9	127	135	48	169	962
2019	0	6	0	0	0	0	0	0	0	0	0	0	6
2018	0	0	0	0	0	0	0	26	136	131	96	78	468
2018	0	0	0	0	0	0	0	1	12	4	0	0	17
2014	40	15	0	0	0	0	0	0	0	0	0	0	55
2012	61	0	56	162	118	0	0	0	0	0	0	0	397
2011	157	38	0	0	0	0	0	0	0	0	0	0	195
2010	0	0	0	0	0	0	0	170	157	114	152	0	593

Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1
12.1mi, 1:43:34 Running - General Split Summary === 1) 1m - 8:41(8:41/m) 139/151bpm 103cal 6.91/7.47mph 2) 1m - 8:33(8:33/m) 140/145bpm 105cal 7.02/7.74mph 3) 1m - 8:29(8:29/m) 143/153bpm 105cal 7.08/7.47mph 4) 1m - 8:37(8:37/m) 149/155bpm 110cal 6.97/7.22mph 5) 1m - 8:24(8:24/m) 145/153bpm 101cal 7.15/8.39mph 6) 1m - 8:47(8:47/m) 149/158bpm 108cal 6.84/7.39mph 7) 1m - 8:38(8:38/m) 151/157bpm 108cal 6.95/7.45mph 8) 1m - 8:47(8:47/m) 151/158bpm 109cal 6.83/7.66mph 9) 1m - 8:33(8:33/m) 144/156bpm 81cal 7.02/7.37mph 10) 1m - 8:43(8:43/m) 149/156bpm 99cal 6.89/7.18mph 11) 1m - 8:30(8:30/m) 144/155bpm 74cal 7.06/7.43mph 12) 1m - 8:10(8:10/m) 147/151bpm 82cal 7.35/7.58mph 13) 0.08m - 44(8:57/m) 143/145bpm 6cal 6.71/7.31mph Add a comment	15.5mi, 2:02:30 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 141/154bpm 105cal 7.07/7.56mph 2) 1m - 8:07(8:07/m) 152/155bpm 108cal 7.4/7.76mph 3) 1m - 7:58(7:58/m) 154/158bpm 107cal 7.53/7.81mph 4) 0.67m - 5:28(8:09/m) 155/166bpm 73cal 7.36/7.85mph 5) 1m - 7:17(7:17/m) 170/172bpm 107cal 8.24/8.39mph 6) 1m - 7:13(7:13/m) 172/174bpm 107cal 8.31/8.83mph 7) 1m - 7:12(7:12/m) 171/173bpm 106cal 8.33/8.68mph 8) 1m - 7:26(7:26/m) 170/172bpm 108cal 8.08/8.41mph 9) 1m - 7:22(7:22/m) 170/172bpm 107cal 8.15/8.41mph 10) 1m - 7:22(7:22/m) 171/172bpm 107cal 8.15/8.85mph 11) 1m - 7:22(7:22/m) 170/173bpm 106cal 8.15/8.62mph 12) 1m - 7:37(7:37/m) 170/172bpm 109cal 7.88/8.52mph 13) 0.14m - 1:08(8:07/m) 166/168bpm 15cal 7.4/7.99mph 14) 1m - 8:40(8:40/m) 158/169bpm 102cal 6.92/7.62mph 15) 1m - 8:39(8:39/m) 156/158bpm 94cal 6.94/7.37mph 16) 1m - 8:54(8:54/m) 154/158bpm 86cal 6.74/7.47mph 17) 0.73m - 6:16(8:36/m) 159/161bpm 74cal 6.97/7.33mph Add a comment	7.4mi, 58:10 Running - General Split Summary === 1) 1m - 8:27(8:28/m) 144/156bpm 105cal 7.09/7.6mph 2) 1m - 7:47(7:47/m) 148/153bpm 102cal 7.72/8.08mph 3) 1m - 7:55(7:55/m) 150/156bpm 104cal 7.58/8.79mph 4) 1m - 7:43(7:43/m) 155/160bpm 103cal 7.78/7.99mph 5) 1m - 7:50(7:50/m) 158/164bpm 106cal 7.66/8.08mph 6) 1m - 7:49(7:49/m) 160/169bpm 106cal 7.68/7.95mph 7) 1m - 7:47(7:47/m) 156/161bpm 103cal 7.71/8.12mph 8) 0.35m - 2:53(8:08/m) 153/157bpm 36cal 7.37/7.39mph Add a comment	9.1mi, 1:13:10 Running - General Split Summary === 1) 1m - 8:47(8:47/m) 142/151bpm 109cal 6.83/7.14mph 2) 1m - 8:52(8:52/m) 151/155bpm 119cal 6.76/7.16mph 3) 0.53m - 4:36(8:40/m) 153/156bpm 61cal 6.92/7.14mph 4) 0.05m - 19(6:30/m) 158/160bpm 4cal 9.22/8.58mph 5) 0.46m - 3:43(8:08/m) 150/160bpm 49cal 7.38/8.6mph 6) 0.06m - 22(6:29/m) 158/163bpm 5cal 9.25/8.58mph 7) 0.41m - 3:19(8:00/m) 154/165bpm 44cal 7.49/8.58mph 8) 0.04m - 17(6:31/m) 153/158bpm 3cal 9.2/8.5mph 9) 0.44m - 3:42(8:20/m) 154/158bpm 50cal 7.2/8.87mph 10) 0.06m - 23(6:50/m) 162/166bpm 5cal 8.78/8.41mph 11) 0.46m - 3:44(8:11/m) 155/167bpm 50cal 7.33/8.47mph 12) 0.05m - 18(6:16/m) 155/159bpm 3cal 9.57/8.97mph 13) 0.45m - 3:45(8:24/m) 153/160bpm 49cal 7.14/9.06mph 14) 0.05m - 19(5:59/m) 156/158bpm 4cal 10.02/9.54mph 15) 0.44m - 3:27(7:52/m) 147/159bpm 41cal 7.63/9.77mph 16) 0.06m - 21(5:48/m) 155/159bpm 4cal 10.34/9.52mph 17) 0.44m - 3:25(7:47/m) 157/161bpm 46cal 7.7/9.5mph 18) 0.05m - 20(6:33/m) 158/160bpm 4cal 9.17/9.66mph 19) 0.45m - 3:30(7:46/m) 153/161bpm 46cal 7.72/9.66mph 20) 0.07m - 24(6:08/m) 159/165bpm 5cal 9.77/9.98mph 21) 0.43m - 3:23(7:54/m) 152/166bpm 42cal 7.59/10mph 22) 0.05m - 17(6:18/m) 151/155bpm 3cal 9.52/9.12mph 23) 1m - 7:39(7:39/m) 146/156bpm 82cal 7.84/9.29mph 24) 1m - 7:20(7:20/m) 152/159bpm 93cal 8.18/8.54mph 25) 0.07m - 36(8:19/m) 152/156bpm 7cal 7.21/8.08mph Add a comment	12.5mi, 1:43:17 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 150/166bpm 91cal 7.11/7.45mph 2) 1m - 8:10(8:10/m) 148/153bpm 107cal 7.34/7.76mph 3) 1m - 8:06(8:06/m) 152/159bpm 108cal 7.4/8.08mph 4) 1m - 8:13(8:13/m) 151/155bpm 108cal 7.3/7.91mph 5) 1m - 8:21(8:21/m) 149/154bpm 107cal 7.19/7.76mph 6) 1m - 8:10(8:10/m) 151/154bpm 106cal 7.35/7.56mph 7) 1m - 8:18(8:18/m) 152/156bpm 107cal 7.23/7.49mph 8) 1m - 8:19(8:19/m) 150/153bpm 103cal 7.21/7.85mph 9) 1m - 8:28(8:28/m) 150/153bpm 105cal 7.09/7.49mph 10) 1m - 8:18(8:18/m) 151/155bpm 99cal 7.23/7.62mph 11) 1m - 8:06(8:06/m) 152/157bpm 97cal 7.4/7.64mph 12) 1m - 8:07(8:07/m) 152/157bpm 95cal 7.39/7.53mph 13) 0.51m - 4:15(8:20/m) 152/154bpm 48cal 7.19/7.51mph Add a comment	5.4mi, 48:12 Running - General Split Summary === 1) 1m - 8:56(8:56/m) 137/145bpm 108cal 6.72/9.39mph 2) 1m - 8:48(8:48/m) 140/145bpm 109cal 6.82/6.99mph 3) 1m - 8:50(8:50/m) 140/146bpm 108cal 6.79/7.68mph 4) 1m - 8:50(8:50/m) 140/146bpm 106cal 6.79/6.99mph 5) 1m - 8:51(8:51/m) 142/145bpm 106cal 6.78/7.22mph 6) 0.44m - 3:57(8:58/m) 140/145bpm 45cal 6.7/6.89mph Add a comment	0mi, 35:00 Cross-Training - Core 10*5 24kg kettle bell swings 30 minute dumbbell (8kg) + core Add a comment 11mi, 1:28:29 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 143/152bpm 100cal 7.47/8.01mph 2) 1m - 7:56(7:56/m) 149/156bpm 105cal 7.56/8.18mph 3) 1m - 8:07(8:07/m) 152/157bpm 109cal 7.39/7.99mph 4) 1m - 8:06(8:06/m) 151/160bpm 105cal 7.4/8.04mph 5) 1m - 8:18(8:18/m) 155/164bpm 111cal 7.23/8.12mph 6) 1m - 8:04(8:04/m) 150/159bpm 100cal 7.44/7.97mph 7) 1m - 8:19(8:19/m) 154/160bpm 110cal 7.21/7.53mph 8) 1m - 8:08(8:08/m) 154/160bpm 106cal 7.38/7.68mph 9) 1m - 7:49(7:49/m) 152/157bpm 99cal 7.68/7.93mph 10) 1m - 7:45(7:45/m) 152/159bpm 94cal 7.74/8.12mph 11) 1m - 7:50(7:50/m) 156/160bpm 99cal 7.65/8.1mph 12) 0.01m - 3(7:06/m) 152/152bpm 8.45/7.39mph Add a comment
Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8
0mi, 45:00 Cross-Training - Core Weights and stretching Add a comment 19mi, 2:40:22 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 138/147bpm 110cal 6.57/7.49mph 2) 1m - 8:41(8:41/m) 146/152bpm 112cal 6.91/7.76mph 3) 1m - 8:40(8:40/m) 145/150bpm 111cal 6.92/7.66mph 4) 1m - 8:42(8:42/m) 146/150bpm 111cal 6.9/7.12mph 5) 1m - 8:47(8:47/m) 148/155bpm 113cal 6.83/7.35mph 6) 1m - 8:25(8:25/m) 148/152bpm 106cal 7.12/7.39mph 7) 1m - 8:24(8:24/m) 149/153bpm 107cal 7.14/7.45mph 8) 1m - 8:44(8:44/m) 148/153bpm 107cal 6.87/7.62mph 9) 1m - 8:29(8:29/m) 149/154bpm 103cal 7.08/7.47mph 10) 1m - 8:27(8:27/m) 150/153bpm 104cal 7.1/7.51mph 11) 1m - 8:22(8:22/m) 149/153bpm 95cal 7.17/7.33mph 12) 1m - 8:36(8:36/m) 149/152bpm 94cal 6.97/7.2mph 13) 1m - 8:26(8:26/m) 150/156bpm 95cal 7.12/7.49mph 14) 1m - 8:11(8:11/m) 152/156bpm 97cal 7.33/7.62mph 15) 1m - 8:14(8:14/m) 155/157bpm 101cal 7.29/8.27mph 16) 1m - 7:58(7:58/m) 155/157bpm 97cal 7.53/8.35mph 17) 1m - 8:00(8:00/m) 156/158bpm 98cal 7.5/8.1mph 18) 1m - 7:56(7:56/m) 157/160bpm 99cal 7.57/7.91mph 19) 1m - 8:10(8:10/m) 157/160bpm 102cal 7.35/7.62mph 20) 0m - 1(6:09/m) 157/157bpm 9.77/7.37mph Add a comment	5mi, 47:35 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 140/149bpm 119cal 6.15/6.95mph 2) 1m - 9:23(9:23/m) 143/149bpm 118cal 6.39/7.14mph 3) 1m - 9:28(9:28/m) 147/157bpm 121cal 6.34/7.18mph 4) 1m - 9:17(9:17/m) 146/152bpm 116cal 6.46/6.95mph 5) 0.97m - 9:41(10:01/m) 145/150bpm 117cal 5.99/6.78mph Add a comment	5.3mi, 47:30 Running - General Split Summary === 1) 1m - 9:10(9:10/m) 140/157bpm 98cal 6.55/7.06mph 2) 1m - 8:59(8:59/m) 144/157bpm 105cal 6.68/6.97mph 3) 1m - 9:10(9:10/m) 146/161bpm 114cal 6.55/7.1mph 4) 1m - 8:54(8:54/m) 147/157bpm 109cal 6.74/7.14mph 5) 1m - 8:52(8:52/m) 145/148bpm 106cal 6.77/7.24mph 6) 0.27m - 2:26(9:05/m) 141/145bpm 26cal 6.61/6.72mph Add a comment 4.3mi, 1:29:24 Cross-Training - Walking Split Summary === 1) 0.25m - 4:43(18:52/m) 93/105bpm 23cal 55/59rpm 3.18/3.99mph 2) 0.25m - 4:27(17:49/m) 98/106bpm 23cal 55/58rpm 3.37/4.17mph 3) 0.25m - 4:56(19:46/m) 101/120bpm 27cal 54/62rpm 3.04/3.99mph 4) 0.25m - 5:24(21:35/m) 105/149bpm 32cal 57/85rpm 2.78/5.68mph 5) 0.25m - 6:32(26:07/m) 121/136bpm 54cal 51/61rpm 2.3/3.57mph 6) 0.25m - 5:43(22:53/m) 117/124bpm 41cal 52/78rpm 2.62/4.07mph 7) 0.25m - 5:58(23:52/m) 119/140bpm 43cal 49/63rpm 2.51/3.7mph 8) 0.25m - 5:47(23:10/m) 122/139bpm 44cal 52/58rpm 2.59/3.65mph 9) 0.25m - 4:41(18:42/m) 124/128bpm 36cal 57/61rpm 3.21/4.07mph 10) 0.25m - 4:48(19:13/m) 123/128bpm 35cal 57/61rpm 3.12/4.11mph 11) 0.25m - 5:17(21:07/m) 124/134bpm 38cal 59/68rpm 2.84/4.34mph 12) 0.25m - 5:08(20:33/m) 126/130bpm 39cal 56/60rpm 2.92/3.59mph 13) 0.25m - 4:46(19:05/m) 122/127bpm 30cal 58/63rpm 3.14/4.03mph 14) 0.25m - 5:00(20:00/m) 122/132bpm 31cal 57/61rpm 3/4.24mph 15) 0.25m - 4:47(19:08/m) 120/128bpm 27cal 56/63rpm 3.13/4.76mph 16) 0.25m - 4:59(19:56/m) 119/122bpm 26cal 56/62rpm 3.01/4.19mph 17) 0.25m - 5:07(20:27/m) 118/127bpm 26cal 55/61rpm 2.93/4.03mph 18) 0.07m - 1:20(19:19/m) 118/125bpm 6cal 55/58rpm 3.11/3.9mph Add a comment	0mi, 30:00 Cross-Training - Core Add a comment 9.2mi, 1:07:14 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 146/157bpm 98cal 7.54/9.6mph 2) 1m - 8:18(8:18/m) 150/155bpm 106cal 7.23/8.2mph 3) 0.5m - 3:54(7:48/m) 153/159bpm 50cal 7.7/8.12mph 4) 1m - 6:39(6:39/m) 169/172bpm 94cal 9.02/9.52mph 5) 1m - 6:33(6:33/m) 172/176bpm 94cal 9.16/9.46mph 6) 1m - 6:31(6:31/m) 174/177bpm 95cal 9.2/9.58mph 7) 1m - 6:26(6:26/m) 173/175bpm 94cal 9.32/9.62mph 8) 1m - 7:49(7:49/m) 157/173bpm 98cal 7.67/9.43mph 9) 1m - 7:37(7:38/m) 155/159bpm 91cal 7.87/8.35mph 10) 0.72m - 5:28(7:37/m) 156/159bpm 65cal 7.89/8.22mph Add a comment	14.1mi, 1:50:37 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 141/152bpm 110cal 6.65/7.37mph 2) 1m - 8:18(8:18/m) 148/154bpm 108cal 7.24/7.97mph 3) 1m - 9:02(9:02/m) 144/150bpm 112cal 6.64/7.28mph 4) 1m - 8:27(8:27/m) 146/150bpm 106cal 7.09/7.53mph 5) 1m - 8:13(8:13/m) 149/154bpm 105cal 7.3/7.7mph 6) 1m - 8:08(8:08/m) 158/171bpm 110cal 7.38/7.85mph 7) 1m - 7:45(7:45/m) 158/170bpm 104cal 7.74/8.04mph 8) 1m - 7:48(7:48/m) 157/165bpm 102cal 7.7/8.25mph 9) 1m - 7:34(7:34/m) 163/171bpm 105cal 7.93/8.54mph 10) 1m - 7:07(7:07/m) 161/170bpm 95cal 8.42/8.66mph 11) 1m - 7:02(7:02/m) 160/168bpm 92cal 8.52/9.14mph 12) 1m - 7:16(7:16/m) 166/170bpm 102cal 8.25/9.04mph 13) 1m - 7:00(7:00/m) 169/172bpm 101cal 8.57/8.93mph 14) 1m - 7:11(7:11/m) 171/173bpm 104cal 8.34/8.7mph 15) 0.08m - 43(8:41/m) 161/167bpm 9cal 6.91/7.89mph Add a comment	5.1mi, 46:28 Running - General Split Summary === 1) 1m - 9:25(9:25/m) 129/137bpm 106cal 6.37/7.12mph 2) 1m - 8:42(8:42/m) 137/143bpm 107cal 6.9/8.33mph 3) 1m - 9:24(9:24/m) 138/146bpm 111cal 6.39/7.26mph 4) 1m - 8:48(8:48/m) 140/146bpm 108cal 6.82/7.24mph 5) 1m - 8:57(8:57/m) 141/147bpm 107cal 6.7/7.01mph 6) 0.13m - 1:12(9:02/m) 137/140bpm 13cal 6.64/6.76mph Add a comment	5.2mi, 46:29 Running - General Split Summary === 1) 1m - 9:25(9:25/m) 135/147bpm 61cal 6.37/6.78mph 2) 1m - 8:56(8:56/m) 140/155bpm 58cal 6.71/7.01mph 3) 1m - 8:46(8:46/m) 134/147bpm 57cal 6.85/7.14mph 4) 1m - 8:56(8:56/m) 141/149bpm 58cal 6.72/7.01mph 5) 1m - 8:50(8:50/m) 143/147bpm 57cal 6.8/7.35mph 6) 0.17m - 1:36(9:26/m) 141/145bpm 10cal 6.36/7.14mph Add a comment
Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15
11.9mi, 1:38:15 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 147/157bpm 111cal 7.01/7.68mph 2) 1m - 8:30(8:30/m) 147/161bpm 95cal 7.06/7.53mph 3) 1m - 8:20(8:20/m) 144/151bpm 49cal 7.2/7.78mph 4) 1m - 8:10(8:10/m) 156/171bpm 84cal 7.35/8.25mph 5) 1m - 8:07(8:07/m) 165/169bpm 73cal 7.38/8.14mph 6) 1m - 7:53(7:53/m) 160/169bpm 52cal 7.61/7.97mph 7) 1m - 8:03(8:03/m) 150/162bpm 67cal 7.45/8.16mph 8) 1m - 8:23(8:23/m) 154/160bpm 60cal 7.16/8.39mph 9) 1m - 8:29(8:29/m) 150/164bpm 65cal 7.08/8.2mph 10) 1m - 8:49(8:49/m) 160/174bpm 85cal 6.81/8.2mph 11) 1m - 8:05(8:05/m) 149/156bpm 66cal 7.42/7.97mph 12) 0.91m - 6:52(7:32/m) 146/151bpm 40cal 7.96/8.62mph Add a comment	20mi, 2:46:36 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 133/141bpm 105cal 6.62/7.06mph 2) 1m - 8:54(8:54/m) 141/152bpm 113cal 6.74/7.06mph 3) 1m - 8:42(8:42/m) 140/146bpm 108cal 6.89/7.14mph 4) 1m - 8:52(8:52/m) 141/147bpm 109cal 6.76/7.03mph 5) 1m - 8:57(8:57/m) 141/146bpm 106cal 6.7/7.2mph 6) 1m - 8:26(8:26/m) 144/149bpm 105cal 7.11/7.33mph 7) 1m - 8:24(8:24/m) 146/151bpm 105cal 7.14/7.43mph 8) 1m - 8:17(8:17/m) 145/151bpm 98cal 7.25/7.47mph 9) 1m - 8:31(8:31/m) 147/152bpm 103cal 7.05/7.43mph 10) 1m - 8:17(8:17/m) 148/152bpm 103cal 7.24/7.6mph 11) 1m - 8:18(8:18/m) 150/155bpm 104cal 7.24/7.74mph 12) 1m - 8:01(8:01/m) 150/153bpm 98cal 7.48/7.85mph 13) 1m - 8:14(8:14/m) 152/156bpm 102cal 7.28/7.66mph 14) 1m - 8:01(8:01/m) 149/153bpm 89cal 7.49/7.74mph 15) 1m - 8:02(8:02/m) 154/158bpm 99cal 7.47/7.78mph 16) 1m - 7:53(7:53/m) 153/156bpm 94cal 7.62/7.91mph 17) 1m - 8:02(8:02/m) 156/158bpm 100cal 7.48/8.01mph 18) 1m - 8:11(8:11/m) 154/158bpm 94cal 7.33/7.47mph 19) 1m - 7:57(7:57/m) 153/155bpm 90cal 7.54/7.81mph 20) 1m - 7:29(7:29/m) 162/167bpm 101cal 8.01/8.18mph 21) 0.01m - 3(6:02/m) 164/165bpm 9.94/7.85mph Add a comment	0mi, 30:00 Cross-Training - Core Add a comment 5.1mi, 48:58 Running - General Split Summary === 1) 1m - 10:23(10:23/m) 135/155bpm 104cal 5.77/6.41mph 2) 1m - 9:30(9:30/m) 144/158bpm 109cal 6.31/6.78mph 3) 1m - 9:23(9:23/m) 137/144bpm 114cal 6.39/6.76mph 4) 1m - 9:12(9:12/m) 141/148bpm 114cal 6.52/6.95mph 5) 1m - 9:19(9:19/m) 141/148bpm 112cal 6.44/6.66mph 6) 0.12m - 1:11(10:04/m) 136/142bpm 12cal 5.96/6.68mph Add a comment	8mi, 1:00:23 Running - General Split Summary === 1) 1m - 7:48(7:48/m) 143/153bpm 97cal 7.7/8.2mph 2) 1m - 7:36(7:36/m) 151/157bpm 102cal 7.9/8.29mph 3) 0.25m - 1:54(7:39/m) 152/154bpm 25cal 7.83/8.04mph 4) 0.06m - 20(5:31/m) 159/164bpm 4cal 10.87/10.33mph 5) 0.44m - 3:26(7:48/m) 155/167bpm 46cal 7.7/10.31mph 6) 0.06m - 20(5:34/m) 160/166bpm 4cal 10.76/9.62mph 7) 0.44m - 3:27(7:51/m) 154/167bpm 46cal 7.65/9.62mph 8) 0.06m - 21(5:51/m) 160/164bpm 4cal 10.25/9.64mph 9) 0.44m - 3:21(7:37/m) 156/165bpm 45cal 7.88/9.48mph 10) 0.06m - 20(5:41/m) 160/165bpm 4cal 10.54/10.25mph 11) 0.44m - 3:24(7:44/m) 156/167bpm 46cal 7.76/10.27mph 12) 0.06m - 20(5:28/m) 160/165bpm 4cal 10.99/10.25mph 13) 0.44m - 3:22(7:39/m) 156/167bpm 45cal 7.85/9.66mph 14) 0.06m - 20(5:37/m) 161/165bpm 4cal 10.68/9.93mph 15) 0.44m - 3:21(7:38/m) 155/166bpm 45cal 7.86/9.98mph 16) 0.06m - 21(5:50/m) 159/164bpm 4cal 10.28/9.6mph 17) 0.44m - 3:18(7:29/m) 157/166bpm 45cal 8.01/9.81mph 18) 0.06m - 20(5:37/m) 163/168bpm 4cal 10.68/10.1mph 19) 0.44m - 3:17(7:29/m) 158/170bpm 44cal 8.02/10.54mph 20) 1m - 7:52(7:52/m) 152/160bpm 100cal 7.62/8.27mph 21) 0.75m - 5:34(7:25/m) 159/163bpm 75cal 8.09/8.31mph Add a comment	12.1mi, 1:40:44 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 138/149bpm 112cal 6.62/7.08mph 2) 1m - 8:41(8:41/m) 145/154bpm 114cal 6.91/7.49mph 3) 1m - 8:20(8:20/m) 140/152bpm 103cal 7.19/7.41mph 4) 1m - 8:18(8:18/m) 144/161bpm 104cal 7.23/7.74mph 5) 1m - 8:15(8:15/m) 150/161bpm 110cal 7.27/7.66mph 6) 1m - 8:23(8:23/m) 149/157bpm 108cal 7.16/7.62mph 7) 1m - 8:06(8:06/m) 148/155bpm 104cal 7.4/8.43mph 8) 1m - 8:12(8:12/m) 151/155bpm 108cal 7.32/8.14mph 9) 1m - 7:58(7:58/m) 154/157bpm 106cal 7.53/7.72mph 10) 1m - 8:01(8:01/m) 154/161bpm 104cal 7.49/7.89mph 11) 1m - 8:09(8:09/m) 155/159bpm 107cal 7.36/7.89mph 12) 1m - 8:04(8:04/m) 157/161bpm 105cal 7.44/7.72mph 13) 0.14m - 1:13(8:35/m) 156/159bpm 15cal 6.99/7.76mph Add a comment	0mi, 30:00 Cross-Training - Core Add a comment 5.7mi, 55:07 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 135/145bpm 109cal 6.62/7.31mph 2) 1m - 12:04(12:04/m) 151/168bpm 163cal 4.97/6.76mph 3) 1m - 9:42(9:42/m) 160/177bpm 138cal 6.19/7.51mph 4) 1m - 9:28(9:28/m) 149/161bpm 120cal 6.34/9.16mph 5) 1m - 9:00(9:00/m) 142/150bpm 99cal 6.67/7.72mph 6) 0.66m - 5:50(8:50/m) 145/152bpm 67cal 6.79/6.93mph Add a comment	11.1mi, 1:32:14 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 134/142bpm 103cal 6.85/7.47mph 2) 1m - 9:03(9:03/m) 137/145bpm 105cal 6.63/7.49mph 3) 1m - 8:17(8:17/m) 143/151bpm 106cal 7.25/8.01mph 4) 1m - 8:24(8:24/m) 146/152bpm 108cal 7.15/7.31mph 5) 1m - 8:47(8:47/m) 150/159bpm 115cal 6.84/7.28mph 6) 1m - 8:28(8:28/m) 148/154bpm 107cal 7.09/7.43mph 7) 1m - 8:23(8:23/m) 146/160bpm 97cal 7.16/7.53mph 8) 1m - 8:23(8:23/m) 152/159bpm 110cal 7.16/7.49mph 9) 1m - 8:04(8:04/m) 148/160bpm 95cal 7.44/7.89mph 10) 1m - 7:30(7:30/m) 152/158bpm 96cal 8/8.41mph 11) 1m - 7:44(7:44/m) 156/160bpm 101cal 7.75/8.6mph 12) 0.06m - 27(7:59/m) 149/151bpm 5cal 7.52/7.39mph Add a comment 0mi, 30:00 Cross-Training - Core Yoga Add a comment
Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22
14.1mi, 1:59:38 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 139/150bpm 110cal 6.68/8.06mph 2) 1m - 9:01(9:01/m) 144/152bpm 117cal 6.66/7.35mph 3) 1m - 8:41(8:41/m) 145/148bpm 113cal 6.91/7.2mph 4) 1m - 8:54(8:54/m) 146/150bpm 115cal 6.75/7.62mph 5) 1m - 9:04(9:04/m) 145/150bpm 113cal 6.61/7.08mph 6) 1m - 8:34(8:34/m) 146/152bpm 108cal 7.01/7.35mph 7) 1m - 8:26(8:26/m) 149/152bpm 110cal 7.11/7.58mph 8) 1m - 8:36(8:36/m) 150/154bpm 111cal 6.97/7.41mph 9) 1m - 8:31(8:31/m) 150/154bpm 109cal 7.04/7.47mph 10) 1m - 8:28(8:28/m) 152/157bpm 109cal 7.08/7.64mph 11) 1m - 8:06(8:06/m) 155/158bpm 108cal 7.4/7.95mph 12) 1m - 7:52(7:52/m) 155/159bpm 101cal 7.62/7.91mph 13) 1m - 8:03(8:03/m) 156/160bpm 102cal 7.45/8.01mph 14) 1m - 7:56(7:56/m) 156/158bpm 99cal 7.56/7.89mph 15) 0.05m - 26(8:20/m) 154/157bpm 5cal 7.21/7.53mph Add a comment 0mi, 30:00 Cross-Training - Core Yoga Add a comment	0mi, Cross-Training - Core Yoga Add a comment 5.2mi, 46:39 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 135/142bpm 104cal 6.74/7.22mph 2) 1m - 8:52(8:52/m) 140/144bpm 111cal 6.77/7.06mph 3) 1m - 9:12(9:12/m) 140/144bpm 113cal 6.52/6.97mph 4) 1m - 8:46(8:46/m) 137/143bpm 97cal 6.84/7.14mph 5) 1m - 8:49(8:49/m) 139/146bpm 100cal 6.81/7.18mph 6) 0.24m - 2:06(8:41/m) 139/147bpm 22cal 6.9/7.06mph Add a comment	0mi, Cross-Training - Core Strength Add a comment 5.3mi, 48:13 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 136/145bpm 110cal 6.64/7.08mph 2) 1m - 9:16(9:16/m) 142/147bpm 119cal 6.48/6.7mph 3) 1m - 8:56(8:56/m) 136/143bpm 105cal 6.72/7.03mph 4) 1m - 9:16(9:16/m) 138/142bpm 110cal 6.47/7.14mph 5) 1m - 9:11(9:11/m) 138/145bpm 106cal 6.54/6.78mph 6) 0.27m - 2:33(9:27/m) 138/140bpm 28cal 6.35/6.43mph Add a comment 0mi, 15:00 Cross-Training - Core Yoga Add a comment	10mi, 1:12:53 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 138/149bpm 102cal 7.28/8.06mph 2) 1m - 8:06(8:06/m) 145/153bpm 106cal 7.4/7.93mph 3) 1m - 6:44(6:44/m) 167/173bpm 98cal 8.92/9.54mph 4) 1m - 6:45(6:45/m) 173/175bpm 102cal 8.89/9.25mph 5) 1m - 6:43(6:43/m) 173/175bpm 102cal 8.94/9.29mph 6) 1m - 6:32(6:32/m) 172/174bpm 98cal 9.2/9.62mph 7) 1m - 6:32(6:32/m) 171/173bpm 98cal 9.17/9.29mph 8) 1m - 6:31(6:31/m) 173/175bpm 99cal 9.2/9.46mph 9) 1m - 8:24(8:24/m) 152/174bpm 90cal 7.14/9.12mph 10) 1m - 8:21(8:21/m) 150/154bpm 86cal 7.19/7.62mph 11) 0m - 1(7:44/m) 142/142bpm 7.75/6.41mph Add a comment 0mi, 18:00 Cross-Training - Core Yoga Add a comment	14mi, 1:56:10 Running - General Split Summary === 1) 1m - 8:37(8:37/m) 130/138bpm 101cal 6.97/7.33mph 2) 1m - 8:55(8:55/m) 138/146bpm 112cal 6.72/7.35mph 3) 1m - 8:26(8:26/m) 137/143bpm 104cal 7.11/7.6mph 4) 1m - 8:46(8:46/m) 140/144bpm 109cal 6.84/7.06mph 5) 1m - 8:35(8:35/m) 140/144bpm 105cal 6.99/7.14mph 6) 1m - 8:38(8:38/m) 141/149bpm 102cal 6.95/8.08mph 7) 1m - 8:37(8:37/m) 144/151bpm 105cal 6.96/7.53mph 8) 1m - 8:21(8:21/m) 146/151bpm 104cal 7.19/7.35mph 9) 1m - 8:14(8:14/m) 150/157bpm 107cal 7.28/7.64mph 10) 1m - 8:10(8:10/m) 147/158bpm 92cal 7.35/7.93mph 11) 1m - 8:10(8:10/m) 153/160bpm 107cal 7.35/7.87mph 12) 1m - 7:47(7:47/m) 152/160bpm 96cal 7.72/8.06mph 13) 1m - 7:30(7:30/m) 152/157bpm 94cal 7.99/8.37mph 14) 0.95m - 7:22(7:44/m) 157/161bpm 99cal 7.76/8.08mph Add a comment	4.3mi, 42:25 Running - General Split Summary === 1) 1m - 10:23(10:23/m) 126/135bpm 106cal 5.78/6.32mph 2) 1m - 9:38(9:38/m) 124/132bpm 92cal 6.23/6.7mph 3) 1m - 9:37(9:37/m) 128/134bpm 93cal 6.23/6.43mph 4) 1m - 10:04(10:04/m) 129/136bpm 97cal 5.96/6.68mph 5) 0.27m - 2:43(10:04/m) 131/135bpm 26cal 5.96/6.14mph Add a comment	-

2020	Distance	Date	Result	WAVA
ChampionChip Ireland Running Series- Event 8 (Lisburn)	26.2mi	28 Dec		0.00%
Mourne Skyline Mountain-Trail Race	35km	17 Oct		0.00%
The Doctor K Cup	5km	17 Oct	35:42	38.13%
Slieve Donard Race	5.25mi	26 Sep	1:16:07	30.47%
Loop the Lough	54mi	30 Aug	8:59:35	54.83%
ChampionChip Ireland Running Series- Event 4 (Down Royal)	10km	22 Aug	40:13	68.43%
Fetch Virtual Weekend Mile	1mi	15 Aug	6:00	64.94%
Championchip Ireland Running Series - EIKON 5k	5km	1 Aug	19:19	70.47%
ChampionChip Ireland Running Series Half Marathon	13.1mi	18 Jul	1:29:12	66.90%
Fetch Virtual Weekend 5 Mile	5mi	11 Jul	34:23	64.25%
Fake parkrun	5km	4 Jul	19:39	69.27%
Fake parkrun	5km	20 Jun	19:55	68.35%
Virtual West Highland Way Race	95mi	11 Jun	14:15:36	73.66%
Fake parkrun	5km	6 Jun	20:02	67.95%
Fetch Virtual Weekend Half Marathon	13.1mi	6 Jun	1:43:52	57.45%
Fetch Virtual Weekend Marathon	26.2mi	30 May	3:41:54	56.63%
Fetch Virtual Weekend Half Marathon	13.1mi	30 May	1:47:11	55.67%
Fetch Virtual Weekend 10k	10km	23 May	42:25	64.88%
Fake parkrun	5km	16 May	20:08	67.61%
Fake parkrun	5km	2 May	20:20	66.95%
Castle Trilogy - Part 1	50km	8 Mar	5:54:48	42.83%
Belfast Victoria parkrun	5km	29 Feb	19:48	68.27%
Belfast Victoria parkrun	5km	15 Feb	20:01	67.53%
Ormeau parkrun	5km	8 Feb	20:14	66.81%
Carrickfergus Midnight Marathon	26.2mi	1 Feb	4:36:00	45.29%
Belfast Victoria parkrun	5km	25 Jan	20:05	67.31%
Orangefield Parkrun	5km	18 Jan	21:05	64.11%
Castlewellan 10k Night Edition	10km	10 Jan	47:33	57.52%
Belfast Victoria parkrun	5km	4 Jan	20:01	67.53%
Race Over The Glens	5.5mi	1 Jan	45:01	53.61%
2019	Distance	Date	Result	WAVA
Deep RiverRock Belfast City Marathon	26.2mi	5 May		0.00%
Queen’s parkrun, Belfast	5km	6 Apr	20:52	64.33%
Stranmillis College parkrun	5km	30 Mar	21:24	62.73%
Larne Half Marathon	13.1mi	23 Mar	1:35:32	61.84%
Castlewellan parkrun	5km	16 Mar	21:03	63.77%
Ormeau parkrun	5km	2 Mar	20:32	65.37%
Ormeau parkrun	5km	16 Feb	20:24	65.80%
Ormeau parkrun	5km	2 Feb	20:28	65.59%
Ormeau parkrun	5km	26 Jan	21:21	62.87%
Ormeau parkrun	5km	12 Jan	20:43	64.80%
Race Over The Glens	6mi	1 Jan	44:04	59.60%
2018	Distance	Date	Result	WAVA
Castlewellan Christmas Cracker	8.5mi	29 Dec	1:24:05	45.03%
Castlewellan parkrun	5km	8 Dec	20:18	66.13%
Belfast Victoria parkrun	5km	1 Dec	19:47	67.85%
Ormeau parkrun	5km	24 Nov	20:00	67.12%
Belfast Victoria parkrun	5km	17 Nov	20:03	66.95%
Ormeau parkrun	5km	10 Nov	20:13	66.40%
Ormeau parkrun	5km	27 Oct	20:33	65.32%
GR8 Dundrum Run	8mi	20 Oct	58:02	60.82%
Ormeau parkrun	5km	13 Oct	20:52	64.33%
Belfast Half Marathon	13.1mi	23 Sep	1:34:35	62.46%
Ormeau parkrun	5km	8 Sep	20:34	65.27%
Laganside 10k	10km	2 Sep	43:54	61.96%
Ormeau parkrun	5km	25 Aug	20:57	64.07%
Ormeau parkrun	5km	18 Aug	21:16	63.12%
Ormeau parkrun	5km	28 Jul	21:45	61.72%
Ormeau parkrun	5km	21 Jul	22:02	60.92%
Castlewellan parkrun	5km	30 Jun	22:41	59.18%
Stormont parkrun	5km	23 Jun	22:23	59.97%
2017	Distance	Date	Result	WAVA
Mill Hill Mile	1mi	12 Dec	7:44	49.31%
Castlewellan parkrun	5km	30 Sep	21:05	63.26%
Ormeau parkrun	5km	19 Aug	20:37	64.70%
Ormeau parkrun	5km	12 Aug	21:08	63.11%
Belfast Victoria parkrun	5km	29 Jul	20:31	65.01%
2012	Distance	Date	Result	WAVA
Titanic Quarter 10km	10km	22 Apr	43:55	60.86%
Hill and Dale Race 2	5mi	19 Apr	50:24	42.37%
Hill and Dale Race 1	5.5mi	12 Apr	48:50	48.05%
Whitehead 5 Mile Road Race	5mi	9 Apr	35:22	60.32%
Leitrim 5 Mile Road Race	5mi	31 Mar	37:10	57.40%
Spring Lake 10k	10km	25 Mar	49:58	53.47%
2011	Distance	Date	Result	WAVA
Ards Half Marathon	13.1mi	24 Jun	1:36:37	60.43%
Les Jones 10k	10km	13 May	43:58	60.77%
Ballynahinch 10k Road Race	10km	16 Apr	42:53	62.30%
Hill & Dale Race 1 - Castlewellan	5.5mi	14 Apr	46:25	50.55%
Titanic Quarter 10km	10km	10 Apr	43:27	61.49%
Larne Half Marathon	13.1mi	19 Mar	1:37:30	59.88%
Waterworks Parkrun 12	5km	29 Jan	21:08	61.52%
Waterworks Parkrun 11	5km	15 Jan	21:54	59.36%
Belfast Parkrun (week 10)	5km	8 Jan	21:49	59.59%
2010	Distance	Date	Result	WAVA
Waterworks Park Run 3	5km	20 Nov	20:28	63.52%
Waterworks Park Run 2	5km	13 Nov	21:21	60.89%
Bangor 10km Road Race	10km	25 Sep	42:34	62.76%
Spar Laganside 10K	10km	5 Sep	44:21	60.24%
Scott & Gault Memorial 10 mile Road Race	10mi	14 Aug	1:15:45	58.09%
Ards 5-Mile Charity Challange	5mi	6 Aug	35:50	59.51%
Portaferry 10 Mile Road Race	10mi	20 Jul	1:22:59	53.02%
Ards Half Marathon	13.1mi	2 Jul	1:58:02	49.46%
Carrickfergus 10k	10km	6 Jun	55:00	48.58%

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