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Ultrahamster M50

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Race Times

All Races

Mileage

Training

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100 Marathon Club, Sale Harriers Manchester

Races
121
Miles
31653
Miles
257
WAVA
75.81%
5k
18:57
5M
31:51
10k
38:31
10M
1:03:49
Half
1:25:59
20M
2:25:37
Mara
3:03:05
50k
3:54:38
100k
9:54:42

I am fundraising for Cancer Research UK

Theres far too much of this sort of thing going on-we have recently lost my father in law shortly after his twin brother, my wifes uncle. My own uncle, several friends last year. Currently another friend is having treatment for stage 4 cancer and it was only a few years ago my wife was treated for breast cancer.

To make a donation, please visit: https://www.justgiving.com/fundraising/timothy-rainey

Current Status

sitting in front of a computer.

Planned Races

24 Mar 19	Waters Wilmslow Half Marathon
07 Apr 19	Greater Manchester Marathon
27 Jul 19	Lakeland 50

Groups

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
5km	Reebok Sale Sizzler5km	18:57	6:06	74.81	18		18:57	19:24	22:06	20:38	22:20	21:04		23:46
7km	Debdale Grand Prix7km	28:54	6:39	71.10	1			28:54
5mi	Reebok Manchester Sale 5 Mile Race5mi	31:51	6:22	73.02	6	31:51		33:16		33:18			38:04
5.3mi	Harrock Hill5.3mi	42:33	8:06	58.29	2			42:33
5.3mi	Mobberley 'Round the Runway' Race5.3mi	35:41	6:44	71.84	2					36:19	35:41
5.5mi	Whaley Waltz5.5mi	54:38	9:56	47.56	1			54:38
9km	manchesterarea XC Heaton Park Senior Men9km	44:35	7:58	58.79	1		44:35
5.8mi	The Whaley Waltz Fell Race5.8mi	53:24	9:17	52.35	1					53:24
9.6km	manchesterareaXC - Match 4 - Woodbank Park (Mens)9.6km	40:07	6:44	70.62	11		40:07	43:42	41:50	49:46
6mi	Black Knight Charge6mi	43:55	7:19	65.39	2			43:55
10km	Trafford 10K10km	38:31	6:12	75.44	9		41:35		40:42	44:00	41:22		44:10
11.5km	Northern Athletics Cross Country Championships11.5km	55:02	7:42	62.05	1		55:02
12km	Greater Manchester XC Championships - Woodbank Park (Senior Men)12km	56:45	7:37	63.79	4				56:45	57:34
9.4mi	Calderdale Way Relay - Leg 49.4mi	1:38:11	10:29	47.06	1					1:38:11
10mi	Sale 1010mi	1:03:49	6:23	75.81	3		1:03:49		1:47:42	1:14:19
11.5mi	Anniversary Waltz11.5mi	2:50:24	14:49	33.26	1			2:50:24
13mi	Pennine Bridleway Relay Leg 213mi	1:50:46	8:31	57.53	1		1:50:46
13.1mi	Chester Half Marathon13.1mi	1:25:59	6:34	73.48	10		1:26:54	1:45:17	1:33:45	1:30:11	1:34:18	1:34:19	1:38:36
14mi	Race the Train Rotary Challenge14mi	1:49:44	7:50	63.06	1			1:49:44
20mi	Worthing 2020mi	2:25:37	7:17	70.23	1					2:25:37
26.2mi	Crawley Track Marathon26.2mi	3:03:05	6:59	72.91	24	3:07:14	3:03:05	3:13:11	3:29:41	3:10:59	3:44:04	3:46:21	3:23:13	3:40:28	3:37:42
50km	Boddington 50k50km	3:54:38	7:33	67.46	2		3:54:38	4:22:34
35mi	Draycote Water 3535mi	4:46:53	8:12	61.62	1	4:46:53
50mi	Lakeland 5050mi	13:13:57	15:53	33.22	2				14:06:11		13:13:57
100km	Perth Ultra Fest - 100km100km	9:54:42	9:34	53.23	1		9:54:42

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	333	185	0	0	0	0	0	0	0	0	0	0	518
2018	271	286	185	149	239	280	125	129	201	124	170	273	2431
2017	312	105	110	121	143	169	173	139	210	173	240	260	2154
2016	406	457	449	166	202	234	208	232	227	241	280	329	3429
2015	195	244	262	279	319	403	312	65	180	177	251	315	3001
2014	418	420	428	159	307	317	213	339	265	223	271	82	3443
2014	0	0	0	75	0	0	0	0	138	14	0	0	227
2013	408	407	404	271	212	307	509	378	271	182	249	271	3868
2013	0	0	0	0	0	0	30	0	0	0	0	0	30
2012	287	295	308	212	138	155	212	189	318	323	207	315	2959
2011	342	510	401	334	166	501	552	472	429	253	328	264	4552
2010	277	460	331	250	290	303	533	375	226	398	447	456	4346
2009	0	0	0	0	0	0	0	0	0	215	395	342	951

Sun 20th Jan Jan 20	Mon 21st Jan Jan 21	Tue 22nd Jan Jan 22	Wed 23rd Jan Jan 23	Thu 24th Jan Jan 24	Fri 25th Jan Jan 25	Sat 26th Jan Jan 26
20.2mi, 3:07:19 Running - Long Run Split Summary === 1) 0.5m - 4:42(9:24/m) 137/161bpm 11cal 6.39/16.37mph 2) 0.5m - 4:55(9:50/m) 158/174bpm 11cal 6.1/7.42mph 3) 0.5m - 4:55(9:50/m) 159/183bpm 35cal 6.1/7.8mph 4) 0.5m - 4:52(9:44/m) 162/174bpm 34cal 6.16/8.39mph 5) 0.5m - 4:39(9:17/m) 158/172bpm 31cal 6.46/9.35mph 6) 0.5m - 4:45(9:29/m) 149/165bpm 30cal 6.33/7.64mph 7) 0.5m - 4:52(9:43/m) 143/151bpm 44cal 6.17/8.19mph 8) 0.5m - 4:43(9:26/m) 144/148bpm 49cal 6.36/8.01mph 9) 0.5m - 4:44(9:29/m) 143/147bpm 48cal 6.33/7.7mph 10) 0.5m - 5:03(10:05/m) 144/149bpm 52cal 5.95/7.73mph 11) 0.5m - 4:52(9:43/m) 144/146bpm 50cal 6.17/8.28mph 12) 0.5m - 4:53(9:47/m) 145/154bpm 50cal 6.13/9.04mph 13) 0.5m - 4:54(9:47/m) 143/157bpm 41cal 6.14/8.47mph 14) 0.5m - 4:48(9:36/m) 144/147bpm 47cal 6.25/8.09mph 15) 0.5m - 4:36(9:12/m) 149/154bpm 49cal 6.52/11.36mph 16) 0.5m - 4:40(9:20/m) 148/150bpm 48cal 6.43/7.46mph 17) 0.5m - 4:35(9:10/m) 149/152bpm 48cal 6.54/7.5mph 18) 0.5m - 4:36(9:13/m) 148/152bpm 46cal 6.52/7.9mph 19) 0.5m - 4:43(9:26/m) 150/158bpm 49cal 6.36/7.48mph 20) 0.5m - 4:33(9:05/m) 149/156bpm 45cal 6.6/7.72mph 21) 0.5m - 4:36(9:13/m) 150/155bpm 46cal 6.51/7.4mph 22) 0.5m - 4:28(8:55/m) 150/152bpm 45cal 6.72/7.6mph 23) 0.5m - 4:24(8:48/m) 154/161bpm 46cal 6.82/7.97mph 24) 0.5m - 4:27(8:54/m) 155/157bpm 48cal 6.74/8.6mph 25) 0.5m - 4:28(8:56/m) 155/157bpm 47cal 6.72/7.71mph 26) 0.5m - 4:38(9:16/m) 156/164bpm 48cal 6.47/8.23mph 27) 0.5m - 4:31(9:02/m) 155/157bpm 45cal 6.64/8.45mph 28) 0.5m - 4:21(8:42/m) 157/160bpm 45cal 6.9/8.37mph 29) 0.5m - 4:23(8:47/m) 158/160bpm 48cal 6.83/10.89mph 30) 0.5m - 4:34(9:07/m) 155/161bpm 42cal 6.59/8.35mph 31) 0.5m - 4:30(9:00/m) 159/161bpm 49cal 6.67/8.02mph 32) 0.5m - 4:23(8:46/m) 160/166bpm 48cal 6.84/8.31mph 33) 0.5m - 4:29(8:57/m) 161/166bpm 50cal 6.7/7.93mph 34) 0.5m - 4:28(8:56/m) 162/164bpm 52cal 6.72/8.11mph 35) 0.5m - 4:28(8:55/m) 161/164bpm 50cal 6.72/9.14mph 36) 0.5m - 4:21(8:42/m) 162/164bpm 51cal 6.89/7.98mph 37) 0.5m - 4:20(8:39/m) 161/163bpm 49cal 6.93/15.69mph 38) 0.5m - 4:23(8:47/m) 160/163bpm 49cal 6.83/9.5mph 39) 0.5m - 4:52(9:43/m) 157/164bpm 47cal 6.17/7.82mph 40) 0.5m - 4:55(9:50/m) 154/159bpm 42cal 6.1/8.1mph 41) 0.21m - 2:03(9:57/m) 153/156bpm 17cal 6.03/6.89mph Add a comment	8mi, 1:20:39 Running - General Split Summary === 1) 0.5m - 5:34(11:09/m) 119/126bpm 43cal 5.38/7.56mph 2) 0.5m - 5:08(10:17/m) 128/141bpm 44cal 5.84/7.53mph 3) 0.5m - 5:16(10:31/m) 130/136bpm 44cal 5.7/7.15mph 4) 0.5m - 5:17(10:33/m) 133/135bpm 46cal 5.68/7.04mph 5) 0.5m - 5:11(10:22/m) 135/138bpm 48cal 5.78/8.32mph 6) 0.5m - 5:07(10:14/m) 136/141bpm 48cal 5.87/7.21mph 7) 0.5m - 5:01(10:03/m) 140/145bpm 50cal 5.97/7.18mph 8) 0.5m - 5:00(10:01/m) 141/146bpm 49cal 6/7.71mph 9) 0.5m - 4:54(9:48/m) 142/145bpm 47cal 6.14/6.98mph 10) 0.5m - 4:51(9:42/m) 143/147bpm 48cal 6.19/7.17mph 11) 0.5m - 4:56(9:52/m) 140/149bpm 40cal 6.1/8.48mph 12) 0.5m - 4:42(9:24/m) 146/148bpm 47cal 6.38/7.77mph 13) 0.5m - 4:52(9:45/m) 145/150bpm 47cal 6.16/9.82mph 14) 0.5m - 4:52(9:44/m) 144/153bpm 48cal 6.19/7.47mph 15) 0.5m - 4:45(9:31/m) 146/150bpm 46cal 6.3/7.8mph 16) 0.5m - 4:54(9:48/m) 148/152bpm 50cal 6.12/7.24mph 17) 0.03m - 18(10:10/m) 144/145bpm 2cal 5.9/5.97mph Add a comment	7.9mi, 1:23:27 Running - General Split Summary === 1) 0.5m - 6:37(13:15/m) 119/132bpm 54cal 4.53/10.83mph 2) 0.5m - 5:21(10:41/m) 132/142bpm 48cal 5.62/6.63mph 3) 0.5m - 5:19(10:38/m) 132/137bpm 48cal 5.64/7.37mph 4) 0.5m - 5:15(10:29/m) 134/137bpm 49cal 5.72/7.53mph 5) 0.5m - 5:13(10:27/m) 134/139bpm 48cal 5.75/8.69mph 6) 0.5m - 5:16(10:33/m) 136/142bpm 48cal 5.69/6.85mph 7) 0.5m - 5:10(10:19/m) 142/144bpm 52cal 5.81/7.5mph 8) 0.5m - 5:12(10:24/m) 141/144bpm 51cal 5.77/7.16mph 9) 0.5m - 5:04(10:08/m) 141/144bpm 49cal 5.92/6.92mph 10) 0.5m - 5:08(10:16/m) 141/145bpm 49cal 5.84/7.7mph 11) 0.5m - 5:25(10:50/m) 135/147bpm 43cal 5.55/6.69mph 12) 0.5m - 5:11(10:23/m) 142/146bpm 48cal 5.78/7.45mph 13) 0.5m - 4:58(9:57/m) 139/142bpm 42cal 6.03/8.61mph 14) 0.5m - 5:17(10:34/m) 140/145bpm 45cal 5.67/7.65mph 15) 0.5m - 5:04(10:07/m) 141/147bpm 44cal 5.94/7.53mph 16) 0.38m - 3:56(10:21/m) 142/147bpm 34cal 5.79/6.61mph Add a comment	12.3mi, 1:50:42 Running - Steady-State Split Summary === 1) 0.5m - 4:46(9:32/m) 126/154bpm 39cal 6.29/31.66mph 2) 0.5m - 4:54(9:47/m) 148/163bpm 45cal 6.13/7.46mph 3) 0.5m - 4:49(9:37/m) 157/168bpm 43cal 6.23/7.46mph 4) 0.5m - 4:46(9:32/m) 149/164bpm 36cal 6.31/8.11mph 5) 0.5m - 4:46(9:32/m) 147/167bpm 42cal 6.29/7.06mph 6) 0.5m - 4:50(9:40/m) 145/151bpm 50cal 6.21/7.91mph 7) 0.5m - 4:33(9:06/m) 142/149bpm 42cal 6.62/8.56mph 8) 0.5m - 4:29(8:59/m) 146/152bpm 44cal 6.69/8.37mph 9) 0.5m - 4:28(8:56/m) 150/154bpm 48cal 6.72/7.75mph 10) 0.5m - 4:21(8:43/m) 152/158bpm 46cal 6.9/9.3mph 11) 0.5m - 4:17(8:34/m) 152/158bpm 46cal 7.01/13.06mph 12) 0.5m - 4:24(8:49/m) 155/161bpm 48cal 6.81/8.74mph 13) 0.5m - 4:19(8:39/m) 156/159bpm 48cal 6.94/8.2mph 14) 0.5m - 4:17(8:34/m) 154/162bpm 44cal 7/8.39mph 15) 0.5m - 4:23(8:46/m) 158/159bpm 49cal 6.85/8.65mph 16) 0.5m - 4:21(8:41/m) 156/158bpm 48cal 6.9/7.87mph 17) 0.5m - 4:24(8:48/m) 155/159bpm 42cal 6.84/10.18mph 18) 0.5m - 4:24(8:48/m) 155/158bpm 47cal 6.81/8.19mph 19) 0.5m - 4:21(8:41/m) 156/161bpm 46cal 6.92/7.93mph 20) 0.5m - 4:18(8:36/m) 153/157bpm 40cal 7/8.14mph 21) 0.5m - 4:24(8:48/m) 156/159bpm 45cal 6.82/7.89mph 22) 0.5m - 4:26(8:52/m) 156/159bpm 44cal 6.77/7.76mph 23) 0.5m - 4:26(8:52/m) 156/160bpm 44cal 6.77/7.71mph 24) 0.5m - 4:40(9:19/m) 156/158bpm 45cal 6.45/7.56mph 25) 0.26m - 2:38(10:00/m) 147/151bpm 16cal 5.99/7.38mph Add a comment	8mi, 1:14:03 Running - General Split Summary === 1) 0.5m - 5:28(10:55/m) 134/158bpm 40cal 5.49/11.2mph 2) 0.5m - 4:52(9:44/m) 152/164bpm 44cal 6.16/7.92mph 3) 0.5m - 4:51(9:42/m) 145/162bpm 47cal 6.19/7.24mph 4) 0.5m - 4:49(9:37/m) 140/143bpm 48cal 6.23/7.32mph 5) 0.5m - 4:38(9:15/m) 144/149bpm 48cal 6.48/9.68mph 6) 0.5m - 4:39(9:18/m) 147/150bpm 51cal 6.46/8.02mph 7) 0.5m - 4:35(9:09/m) 151/153bpm 51cal 6.55/7.89mph 8) 0.5m - 4:33(9:06/m) 153/155bpm 50cal 6.59/7.59mph 9) 0.5m - 4:22(8:44/m) 154/157bpm 49cal 6.87/7.46mph 10) 0.5m - 4:24(8:49/m) 154/157bpm 49cal 6.82/8.02mph 11) 0.5m - 4:25(8:50/m) 155/161bpm 50cal 6.82/8.71mph 12) 0.5m - 4:19(8:37/m) 158/162bpm 49cal 6.96/8.84mph 13) 0.5m - 4:23(8:46/m) 157/163bpm 49cal 6.84/9.98mph 14) 0.5m - 4:26(8:53/m) 160/164bpm 52cal 6.75/8.6mph 15) 0.5m - 4:26(8:52/m) 158/162bpm 50cal 6.76/7.85mph 16) 0.5m - 4:31(9:02/m) 160/165bpm 53cal 6.64/8.62mph 17) 0.04m - 23(9:42/m) 157/159bpm 4cal 6.19/6.78mph Add a comment	10.2mi, 1:30:57 Running - Steady-State Split Summary === 1) 0.5m - 5:25(10:49/m) 127/139bpm 49cal 5.55/7.54mph 2) 0.5m - 4:39(9:19/m) 138/142bpm 49cal 6.44/7.91mph 3) 0.5m - 4:33(9:06/m) 141/145bpm 48cal 6.6/7.59mph 4) 0.5m - 4:32(9:04/m) 143/153bpm 49cal 6.64/8.95mph 5) 0.5m - 4:25(8:50/m) 149/153bpm 48cal 6.79/8.11mph 6) 0.5m - 4:33(9:05/m) 148/155bpm 49cal 6.62/8.03mph 7) 0.5m - 4:26(8:52/m) 148/154bpm 47cal 6.77/8.01mph 8) 0.5m - 4:24(8:47/m) 155/157bpm 50cal 6.83/7.66mph 9) 0.5m - 4:25(8:50/m) 155/157bpm 49cal 6.79/8.03mph 10) 0.5m - 4:18(8:37/m) 153/157bpm 47cal 6.97/8.37mph 11) 0.5m - 4:21(8:42/m) 155/158bpm 49cal 6.89/8.49mph 12) 0.5m - 4:24(8:49/m) 157/160bpm 49cal 6.81/8.15mph 13) 0.5m - 4:24(8:48/m) 156/160bpm 49cal 6.81/8.34mph 14) 0.5m - 4:22(8:43/m) 157/163bpm 49cal 6.88/7.9mph 15) 0.5m - 4:29(8:57/m) 153/159bpm 41cal 6.72/7.42mph 16) 0.5m - 4:25(8:50/m) 154/156bpm 47cal 6.8/8.01mph 17) 0.5m - 4:20(8:40/m) 151/156bpm 40cal 6.92/8.07mph 18) 0.5m - 4:19(8:39/m) 156/159bpm 47cal 6.94/7.98mph 19) 0.5m - 4:22(8:44/m) 157/160bpm 48cal 6.87/7.98mph 20) 0.5m - 4:29(8:58/m) 158/161bpm 49cal 6.68/10.21mph 21) 0.15m - 1:23(9:01/m) 158/160bpm 14cal 6.65/7.24mph Add a comment	12mi, 1:53:54 Running - General Split Summary === 1) 0.5m - 5:13(10:26/m) 122/134bpm 44cal 5.75/23.55mph 2) 0.5m - 4:46(9:31/m) 138/150bpm 45cal 6.3/8.47mph 3) 0.5m - 4:54(9:48/m) 138/149bpm 51cal 6.12/7.93mph 4) 0.5m - 4:45(9:31/m) 135/137bpm 44cal 6.31/7.76mph 5) 0.5m - 4:42(9:23/m) 134/139bpm 44cal 6.39/9.6mph 6) 0.5m - 4:47(9:35/m) 134/139bpm 45cal 6.26/7.48mph 7) 0.5m - 4:43(9:25/m) 138/144bpm 46cal 6.37/7.23mph 8) 0.5m - 4:42(9:24/m) 143/146bpm 49cal 6.39/7.17mph 9) 0.5m - 4:42(9:23/m) 143/147bpm 47cal 6.39/7.36mph 10) 0.5m - 4:38(9:16/m) 144/146bpm 47cal 6.47/8.08mph 11) 0.5m - 4:31(9:03/m) 144/149bpm 46cal 6.63/14.2mph 12) 0.5m - 4:51(9:42/m) 142/151bpm 43cal 6.19/8.09mph 13) 0.5m - 4:33(9:07/m) 145/147bpm 45cal 6.59/7.71mph 14) 0.5m - 4:37(9:13/m) 146/152bpm 45cal 6.5/7.85mph 15) 0.5m - 4:48(9:35/m) 145/151bpm 46cal 6.26/7.25mph 16) 0.5m - 4:45(9:30/m) 142/144bpm 41cal 6.32/7.05mph 17) 0.5m - 4:58(9:55/m) 142/155bpm 42cal 6.05/7.11mph 18) 0.5m - 4:46(9:31/m) 144/155bpm 41cal 6.3/7.27mph 19) 0.5m - 4:41(9:21/m) 141/145bpm 37cal 6.43/7.44mph 20) 0.5m - 4:39(9:18/m) 140/145bpm 34cal 6.45/7.8mph 21) 0.5m - 4:38(9:16/m) 145/149bpm 42cal 6.47/7.87mph 22) 0.5m - 4:39(9:19/m) 146/149bpm 39cal 6.45/8.43mph 23) 0.5m - 4:48(9:37/m) 146/149bpm 41cal 6.24/9.11mph 24) 0.5m - 4:43(9:26/m) 147/149bpm 43cal 6.36/8mph 25) 0.01m - 6(10:44/m) 149/149bpm 1cal 5.59/6.58mph Add a comment
Sun 27th Jan Jan 27	Mon 28th Jan Jan 28	Tue 29th Jan Jan 29	Wed 30th Jan Jan 30	Thu 31st Jan Jan 31	Fri 1st Feb Feb 1	Sat 2nd Feb Feb 2
22mi, 3:38:30 Running - Long Run Split Summary === 1) 0.5m - 5:16(10:31/m) 118/128bpm 40cal 5.7/13.72mph 2) 0.5m - 5:03(10:05/m) 128/141bpm 40cal 5.96/6.84mph 3) 0.5m - 5:09(10:18/m) 131/145bpm 23cal 5.83/6.96mph 4) 0.5m - 5:12(10:24/m) 131/139bpm 40cal 5.77/7.07mph 5) 0.5m - 5:01(10:03/m) 134/145bpm 44cal 5.97/9.4mph 6) 0.5m - 5:03(10:05/m) 135/158bpm 40cal 5.95/7.08mph 7) 0.5m - 5:20(10:41/m) 134/144bpm 44cal 5.62/7.18mph 8) 0.5m - 5:07(10:15/m) 136/149bpm 42cal 5.86/6.79mph 9) 0.5m - 5:06(10:12/m) 140/155bpm 43cal 5.89/6.95mph 10) 0.5m - 5:06(10:13/m) 138/154bpm 42cal 5.87/7.46mph 11) 0.5m - 5:00(10:00/m) 134/153bpm 38cal 6/9.9mph 12) 0.5m - 4:51(9:42/m) 134/144bpm 37cal 6.21/8.77mph 13) 0.5m - 4:57(9:55/m) 134/137bpm 38cal 6.05/7.19mph 14) 0.5m - 5:04(10:07/m) 133/138bpm 37cal 5.93/7.32mph 15) 0.5m - 5:13(10:25/m) 134/147bpm 36cal 5.77/7.55mph 16) 0.5m - 5:05(10:11/m) 133/137bpm 34cal 5.89/7.6mph 17) 0.5m - 5:08(10:15/m) 133/137bpm 37cal 5.85/7.02mph 18) 0.5m - 5:03(10:05/m) 133/136bpm 33cal 5.96/7.2mph 19) 0.5m - 5:01(10:02/m) 138/145bpm 41cal 5.98/7mph 20) 0.5m - 4:58(9:56/m) 135/139bpm 33cal 6.04/7.31mph 21) 0.5m - 5:17(10:34/m) 137/153bpm 42cal 5.68/6.94mph 22) 0.5m - 5:09(10:18/m) 138/152bpm 40cal 5.83/7.27mph 23) 0.5m - 4:38(9:16/m) 142/151bpm 40cal 6.48/7.97mph 24) 0.5m - 4:45(9:30/m) 139/151bpm 34cal 6.31/8.5mph 25) 0.5m - 4:49(9:38/m) 141/144bpm 39cal 6.22/7.34mph 26) 0.5m - 4:52(9:44/m) 142/145bpm 41cal 6.16/6.76mph 27) 0.5m - 4:57(9:53/m) 140/148bpm 37cal 6.08/7.88mph 28) 0.5m - 4:48(9:37/m) 143/147bpm 40cal 6.24/8.18mph 29) 0.5m - 4:41(9:23/m) 145/148bpm 43cal 6.4/7.75mph 30) 0.5m - 4:48(9:36/m) 143/148bpm 38cal 6.27/7.28mph 31) 0.5m - 4:48(9:36/m) 142/151bpm 38cal 6.25/7.26mph 32) 0.5m - 4:46(9:32/m) 145/149bpm 40cal 6.29/7.96mph 33) 0.5m - 4:45(9:30/m) 147/153bpm 43cal 6.31/9.24mph 34) 0.5m - 4:49(9:38/m) 147/151bpm 41cal 6.23/7.28mph 35) 0.5m - 4:50(9:39/m) 149/151bpm 46cal 6.21/7.13mph 36) 0.5m - 4:52(9:44/m) 150/153bpm 46cal 6.16/7.75mph 37) 0.5m - 4:59(9:57/m) 149/153bpm 42cal 6.03/7.44mph 38) 0.5m - 4:55(9:49/m) 147/152bpm 38cal 6.11/7.82mph 39) 0.5m - 4:50(9:41/m) 148/152bpm 40cal 6.2/7.83mph 40) 0.5m - 4:58(9:56/m) 147/150bpm 37cal 6.04/8.6mph 41) 0.5m - 4:55(9:50/m) 147/152bpm 37cal 6.1/7.29mph 42) 0.5m - 4:54(9:47/m) 149/154bpm 38cal 6.14/7.49mph 43) 0.5m - 4:54(9:47/m) 151/159bpm 44cal 6.13/9.24mph 44) 0.5m - 4:38(9:16/m) 152/155bpm 43cal 6.47/7.9mph 45) 0.02m - 12(9:14/m) 154/154bpm 2cal 6.49/6.53mph Add a comment	7.9mi, 1:22:00 Running - General Split Summary === 1) 0.5m - 5:23(10:47/m) 118/133bpm 41cal 5.56/8.67mph 2) 0.5m - 5:06(10:12/m) 130/135bpm 47cal 5.88/8.28mph 3) 0.5m - 5:06(10:12/m) 129/135bpm 41cal 5.88/6.99mph 4) 0.5m - 5:12(10:24/m) 135/143bpm 46cal 5.77/8.14mph 5) 0.5m - 5:00(10:01/m) 136/141bpm 47cal 5.99/7.25mph 6) 0.5m - 5:13(10:26/m) 138/147bpm 49cal 5.75/8.33mph 7) 0.5m - 5:12(10:25/m) 134/138bpm 44cal 5.77/8mph 8) 0.5m - 5:24(10:49/m) 136/139bpm 47cal 5.55/7.03mph 9) 0.5m - 5:22(10:44/m) 136/139bpm 46cal 5.59/6.62mph 10) 0.5m - 5:15(10:31/m) 138/140bpm 47cal 5.71/6.5mph 11) 0.5m - 5:10(10:20/m) 138/142bpm 44cal 5.82/6.79mph 12) 0.5m - 5:06(10:12/m) 135/141bpm 37cal 5.88/125.38mph 13) 0.5m - 5:08(10:16/m) 140/143bpm 46cal 5.85/6.41mph 14) 0.5m - 5:12(10:25/m) 140/143bpm 46cal 5.76/6.39mph 15) 0.5m - 5:23(10:46/m) 140/142bpm 45cal 5.57/9.3mph 16) 0.36m - 3:45(10:28/m) 135/140bpm 25cal 5.73/13.68mph Add a comment 8.2mi, 1:28:10 Running - General Split Summary === 1) 0.5m - 5:59(11:58/m) 120/128bpm 47cal 5.02/27.68mph 2) 0.5m - 5:12(10:24/m) 129/137bpm 48cal 5.77/7.56mph 3) 0.5m - 5:24(10:49/m) 127/135bpm 45cal 5.55/6.33mph 4) 0.5m - 5:25(10:49/m) 125/129bpm 43cal 5.54/7.38mph 5) 0.5m - 5:18(10:36/m) 123/129bpm 38cal 5.66/15.2mph 6) 0.5m - 5:35(11:10/m) 125/130bpm 43cal 5.37/6.6mph 7) 0.5m - 5:28(10:56/m) 129/135bpm 45cal 5.49/6.44mph 8) 0.5m - 5:24(10:48/m) 131/134bpm 44cal 5.56/6.83mph 9) 0.5m - 5:20(10:39/m) 130/134bpm 43cal 5.63/6.58mph 10) 0.5m - 5:24(10:48/m) 130/135bpm 41cal 5.56/7.4mph 11) 0.5m - 5:25(10:51/m) 128/136bpm 37cal 5.54/7.75mph 12) 0.5m - 5:19(10:38/m) 129/133bpm 38cal 5.64/6.63mph 13) 0.5m - 5:21(10:42/m) 128/137bpm 35cal 5.62/8.18mph 14) 0.5m - 5:26(10:51/m) 131/137bpm 39cal 5.53/6.67mph 15) 0.5m - 5:16(10:31/m) 132/139bpm 39cal 5.7/7.03mph 16) 0.5m - 5:23(10:46/m) 133/138bpm 40cal 5.57/7.01mph 17) 0.15m - 1:33(10:09/m) 132/133bpm 10cal 5.91/8.59mph Add a comment	6.6mi, 1:01:03 Running - General Split Summary === 1) 0.5m - 4:51(9:41/m) 164/194bpm 7cal 6.19/7.4mph 2) 0.5m - 4:23(8:46/m) 169/197bpm 5cal 6.84/8.13mph 3) 0.5m - 4:35(9:10/m) 154/174bpm 15cal 6.55/7.41mph 4) 0.5m - 4:35(9:10/m) 146/161bpm 48cal 6.55/7.94mph 5) 0.5m - 4:32(9:05/m) 142/152bpm 45cal 6.62/7.67mph 6) 0.5m - 4:41(9:22/m) 142/146bpm 47cal 6.4/8.02mph 7) 0.5m - 4:43(9:26/m) 142/145bpm 48cal 6.36/7.44mph 8) 0.5m - 4:49(9:37/m) 139/146bpm 43cal 6.25/7.46mph 9) 0.5m - 4:37(9:14/m) 142/145bpm 45cal 6.5/8.14mph 10) 0.5m - 4:40(9:21/m) 145/150bpm 47cal 6.43/7.83mph 11) 0.5m - 4:41(9:22/m) 145/150bpm 46cal 6.43/8.53mph 12) 0.5m - 4:47(9:33/m) 145/149bpm 47cal 6.28/7.75mph 13) 0.5m - 4:41(9:23/m) 144/147bpm 44cal 6.4/7.59mph 14) 0.05m - 29(9:51/m) 142/144bpm 5cal 6.1/7.25mph Add a comment 7.9mi, 1:23:40 Running - General Split Summary === 1) 0.5m - 6:03(12:06/m) 116/125bpm 46cal 4.97/10.98mph 2) 0.5m - 5:25(10:50/m) 127/139bpm 45cal 5.54/6.57mph 3) 0.5m - 5:22(10:44/m) 127/130bpm 47cal 5.59/7.39mph 4) 0.5m - 5:26(10:52/m) 127/131bpm 47cal 5.52/6.67mph 5) 0.5m - 5:40(11:19/m) 123/130bpm 40cal 5.31/6.57mph 6) 0.5m - 5:30(11:01/m) 127/131bpm 44cal 5.45/7.11mph 7) 0.5m - 5:19(10:39/m) 131/137bpm 44cal 5.63/8.57mph 8) 0.5m - 5:14(10:28/m) 134/137bpm 46cal 5.74/6.84mph 9) 0.5m - 5:16(10:32/m) 132/137bpm 43cal 5.7/6.92mph 10) 0.5m - 5:14(10:27/m) 133/139bpm 42cal 5.75/6.97mph 11) 0.5m - 4:57(9:55/m) 133/139bpm 40cal 6.05/7.93mph 12) 0.5m - 5:09(10:18/m) 134/143bpm 42cal 5.82/7.15mph 13) 0.5m - 4:50(9:39/m) 133/137bpm 38cal 6.21/11.06mph 14) 0.5m - 5:09(10:17/m) 137/142bpm 43cal 5.83/7.42mph 15) 0.5m - 5:01(10:01/m) 137/143bpm 43cal 5.99/7.22mph 16) 0.41m - 4:06(10:00/m) 138/143bpm 33cal 6.01/7.11mph Add a comment	8mi, 1:22:51 Running - General Split Summary === 1) 0.5m - 5:32(11:04/m) 143/168bpm 12cal 5.42/7.29mph 2) 0.5m - 5:18(10:36/m) 159/182bpm 10cal 5.66/6.97mph 3) 0.5m - 5:03(10:07/m) 159/168bpm 10cal 5.93/6.97mph 4) 0.5m - 5:09(10:18/m) 152/168bpm 9cal 5.82/8.27mph 5) 0.5m - 5:11(10:21/m) 146/156bpm 10cal 5.79/6.62mph 6) 0.5m - 5:11(10:21/m) 141/152bpm 33cal 5.8/7.47mph 7) 0.5m - 5:07(10:13/m) 138/149bpm 42cal 5.87/7.09mph 8) 0.5m - 5:16(10:32/m) 141/152bpm 49cal 5.69/6.61mph 9) 0.5m - 5:13(10:26/m) 139/155bpm 45cal 5.77/6.51mph 10) 0.5m - 5:09(10:17/m) 140/150bpm 46cal 5.83/6.65mph 11) 0.5m - 5:10(10:19/m) 137/148bpm 44cal 5.82/6.78mph 12) 0.5m - 5:14(10:29/m) 136/146bpm 46cal 5.73/8.02mph 13) 0.5m - 5:07(10:13/m) 136/143bpm 43cal 5.87/7.02mph 14) 0.5m - 5:14(10:29/m) 138/147bpm 45cal 5.73/6.77mph 15) 0.5m - 5:10(10:20/m) 134/141bpm 39cal 5.8/6.93mph 16) 0.45m - 4:48(10:46/m) 134/140bpm 34cal 5.57/8.62mph Add a comment	2.8mi, 29:51 Running - General Split Summary === 1) 0.5m - 5:33(11:06/m) 118/138bpm 37cal 5.4/6.91mph 2) 0.45m - 4:45(10:29/m) 132/136bpm 44cal 5.72/6.91mph 3) 0.5m - 5:24(10:48/m) 121/139bpm 41cal 5.56/6.48mph 4) 0.5m - 5:10(10:19/m) 144/164bpm 40cal 5.81/7.24mph 5) 0.5m - 5:23(10:45/m) 144/166bpm 41cal 5.58/7.39mph 6) 0.34m - 3:37(10:28/m) 137/153bpm 34cal 5.73/10.45mph Add a comment	-	1.6mi, 15:31 Running - Warm Down Split Summary === 1) 0.5m - 5:05(10:10/m) 142/148bpm 54cal 5.9/7.38mph 2) 0.5m - 4:40(9:20/m) 148/155bpm 53cal 6.43/7.8mph 3) 0.5m - 4:42(9:23/m) 151/157bpm 53cal 6.4/7.52mph 4) 0.11m - 1:04(9:25/m) 151/154bpm 12cal 6.37/6.99mph Add a comment 3.2mi, 26:48 Running - parkrun Split Summary === 1) 0.5m - 4:11(8:23/m) 156/164bpm 48cal 7.16/8.9mph 2) 0.5m - 4:12(8:23/m) 163/170bpm 50cal 7.15/8.79mph 3) 0.5m - 4:15(8:30/m) 163/165bpm 52cal 7.06/9.06mph 4) 0.5m - 4:12(8:24/m) 162/164bpm 50cal 7.15/8.95mph 5) 0.5m - 4:13(8:25/m) 162/165bpm 50cal 7.12/9.1mph 6) 0.5m - 4:13(8:27/m) 162/165bpm 50cal 7.1/7.93mph 7) 0.18m - 1:32(8:16/m) 162/163bpm 18cal 7.25/8.65mph Add a comment 1.6mi, 16:03 Running - Warm Up Split Summary === 1) 0.5m - 5:00(10:01/m) 134/144bpm 48cal 5.99/9.54mph 2) 0.5m - 4:59(9:57/m) 141/147bpm 53cal 6.03/7.14mph 3) 0.5m - 4:52(9:45/m) 144/151bpm 51cal 6.16/6.95mph 4) 0.12m - 1:11(9:43/m) 148/151bpm 13cal 6.17/6.75mph Add a comment
Sun 3rd Feb Feb 3	Mon 4th Feb Feb 4	Tue 5th Feb Feb 5	Wed 6th Feb Feb 6	Thu 7th Feb Feb 7	Fri 8th Feb Feb 8	Sat 9th Feb Feb 9
14.8mi, 2:20:47 Running - General Split Summary === 1) 0.5m - 5:13(10:25/m) 127/143bpm 7cal 5.76/7.99mph 2) 0.5m - 4:52(9:45/m) 141/150bpm 6cal 6.16/7.14mph 3) 0.5m - 4:52(9:44/m) 142/153bpm 6cal 6.16/7.38mph 4) 0.5m - 4:45(9:30/m) 142/150bpm 6cal 6.31/10.08mph 5) 0.5m - 4:39(9:18/m) 142/143bpm 39cal 6.45/10.69mph 6) 0.5m - 4:36(9:12/m) 143/147bpm 48cal 6.52/7.73mph 7) 0.5m - 4:43(9:26/m) 145/149bpm 50cal 6.36/7.47mph 8) 0.5m - 4:37(9:14/m) 149/153bpm 52cal 6.5/7.6mph 9) 0.5m - 4:42(9:25/m) 148/152bpm 51cal 6.38/7.66mph 10) 0.5m - 4:44(9:28/m) 148/151bpm 51cal 6.34/7.76mph 11) 0.5m - 4:43(9:26/m) 146/157bpm 47cal 6.36/9.52mph 12) 0.5m - 4:36(9:11/m) 149/153bpm 49cal 6.53/7.88mph 13) 0.5m - 4:21(8:42/m) 152/154bpm 47cal 6.89/13.89mph 14) 0.5m - 4:43(9:26/m) 153/160bpm 52cal 6.36/8.37mph 15) 0.5m - 4:29(8:58/m) 153/156bpm 48cal 6.69/8.1mph 16) 0.5m - 4:42(9:23/m) 153/162bpm 52cal 6.4/11.07mph 17) 0.5m - 4:48(9:36/m) 147/153bpm 45cal 6.27/8.83mph 18) 0.5m - 4:48(9:37/m) 148/153bpm 47cal 6.24/7.12mph 19) 0.5m - 4:43(9:26/m) 148/153bpm 40cal 6.38/7.56mph 20) 0.5m - 4:50(9:41/m) 145/151bpm 38cal 6.21/7.67mph 21) 0.5m - 5:03(10:06/m) 150/154bpm 48cal 5.94/7.61mph 22) 0.5m - 4:51(9:42/m) 149/153bpm 45cal 6.19/7.62mph 23) 0.5m - 4:45(9:30/m) 148/150bpm 40cal 6.31/7.6mph 24) 0.5m - 4:42(9:24/m) 147/150bpm 36cal 6.39/7.67mph 25) 0.5m - 4:55(9:49/m) 147/151bpm 38cal 6.11/7.27mph 26) 0.5m - 4:39(9:18/m) 150/153bpm 41cal 6.45/8.14mph 27) 0.5m - 4:43(9:26/m) 151/154bpm 42cal 6.36/7.54mph 28) 0.5m - 5:02(10:03/m) 152/158bpm 44cal 5.98/7mph 29) 0.5m - 5:03(10:06/m) 150/154bpm 42cal 5.94/9.83mph 30) 0.26m - 2:38(10:11/m) 150/154bpm 22cal 5.89/6.9mph Add a comment	7.7mi, 1:16:24 Running - General Split Summary === 1) 0.5m - 4:59(9:57/m) 121/157bpm 23cal 6.04/14.67mph 2) 0.5m - 4:53(9:46/m) 151/169bpm 17cal 6.14/7.16mph 3) 0.5m - 4:54(9:47/m) 147/167bpm 16cal 6.13/7.45mph 4) 0.5m - 5:05(10:10/m) 138/142bpm 30cal 5.92/8.66mph 5) 0.5m - 4:51(9:42/m) 137/143bpm 47cal 6.19/7.94mph 6) 0.5m - 5:02(10:05/m) 142/150bpm 53cal 5.96/7.51mph 7) 0.5m - 5:02(10:03/m) 134/141bpm 45cal 5.98/8.37mph 8) 0.5m - 5:04(10:07/m) 139/142bpm 49cal 5.94/7.25mph 9) 0.5m - 5:06(10:12/m) 140/143bpm 49cal 5.88/7.54mph 10) 0.5m - 4:57(9:53/m) 142/144bpm 48cal 6.07/6.98mph 11) 0.5m - 4:52(9:44/m) 144/147bpm 49cal 6.16/8mph 12) 0.5m - 5:02(10:04/m) 140/144bpm 43cal 5.98/7.85mph 13) 0.5m - 4:49(9:38/m) 142/145bpm 44cal 6.23/7.56mph 14) 0.5m - 4:53(9:46/m) 144/150bpm 46cal 6.14/7.66mph 15) 0.5m - 5:01(10:01/m) 142/148bpm 45cal 5.99/7.36mph 16) 0.19m - 1:56(10:23/m) 142/145bpm 17cal 5.77/8.78mph Add a comment 8mi, 1:17:42 Running - General Split Summary === 1) 0.5m - 5:34(11:08/m) 121/130bpm 43cal 5.38/7.4mph 2) 0.5m - 4:56(9:51/m) 135/150bpm 46cal 6.1/7.29mph 3) 0.5m - 5:02(10:05/m) 137/156bpm 45cal 5.95/7.28mph 4) 0.5m - 4:56(9:52/m) 139/142bpm 48cal 6.08/6.9mph 5) 0.5m - 4:43(9:27/m) 140/144bpm 46cal 6.35/11.67mph 6) 0.5m - 4:59(9:59/m) 138/146bpm 47cal 6.02/7.3mph 7) 0.5m - 4:40(9:21/m) 147/152bpm 49cal 6.42/7.3mph 8) 0.5m - 4:44(9:29/m) 150/153bpm 51cal 6.33/7.95mph 9) 0.5m - 4:43(9:27/m) 149/153bpm 50cal 6.35/7.25mph 10) 0.5m - 4:46(9:32/m) 150/156bpm 51cal 6.29/7.78mph 11) 0.5m - 4:41(9:22/m) 146/156bpm 44cal 6.4/7.64mph 12) 0.5m - 4:38(9:16/m) 150/154bpm 48cal 6.5/7.29mph 13) 0.5m - 4:46(9:33/m) 150/156bpm 50cal 6.28/9.21mph 14) 0.5m - 4:46(9:33/m) 153/159bpm 51cal 6.29/8.48mph 15) 0.5m - 4:42(9:24/m) 153/158bpm 50cal 6.38/7.37mph 16) 0.5m - 4:46(9:33/m) 155/162bpm 52cal 6.28/7.51mph 17) 0.03m - 17(8:41/m) 151/152bpm 3cal 6.91/7mph Add a comment	1.7mi, 15:18 Running - Warm Down Split Summary === 1) 0.5m - 4:22(8:43/m) 151/162bpm 49cal 6.88/7.99mph 2) 0.5m - 4:34(9:08/m) 152/156bpm 51cal 6.56/7.64mph 3) 0.5m - 4:27(8:53/m) 156/159bpm 52cal 6.77/7.93mph 4) 0.21m - 1:56(9:06/m) 151/158bpm 21cal 6.59/8.03mph Add a comment 2.4mi, 17:31 Running - Intervals Split Summary === 1) 0.61m - 4:35(7:28/m) 161/168bpm 54cal 8.03/10.82mph 2) 0.6m - 4:33(7:36/m) 164/173bpm 54cal 7.89/9.49mph 3) 0.57m - 4:12(7:21/m) 169/176bpm 53cal 8.16/9.74mph 4) 0.57m - 4:12(7:23/m) 169/177bpm 51cal 8.12/9.84mph Add a comment 1.7mi, 15:41 Running - Warm Up Split Summary === 1) 0.5m - 4:52(9:44/m) 135/158bpm 44cal 6.19/7.87mph 2) 0.5m - 4:13(8:25/m) 154/167bpm 46cal 7.12/131.11mph 3) 0.5m - 4:24(8:47/m) 153/160bpm 48cal 6.82/8.2mph 4) 0.24m - 2:13(9:20/m) 155/160bpm 25cal 6.43/8.46mph Add a comment 8.1mi, 1:17:51 Running - General Split Summary === 1) 0.5m LONG - 4:21(8:42/m) 118/130bpm 33cal 6.92/122.99mph HALF MILE POINT: 2) 0.11m - 1:02(9:21/m) 129/136bpm 8cal 6.42/7.67mph 3) 0.5m - 4:55(9:50/m) 133/149bpm 45cal 6.12/6.93mph 4) 0.5m - 5:04(10:08/m) 136/149bpm 44cal 5.92/7.46mph 5) 0.5m - 5:00(9:59/m) 136/141bpm 47cal 6/6.88mph 6) 0.5m - 4:57(9:53/m) 137/140bpm 47cal 6.08/8.33mph 7) 0.5m - 4:59(9:59/m) 138/141bpm 46cal 6.01/7.59mph 8) 0.5m - 4:51(9:42/m) 144/149bpm 50cal 6.19/7.63mph 9) 0.5m - 4:43(9:27/m) 147/151bpm 50cal 6.36/7.51mph 10) 0.5m - 4:39(9:19/m) 148/152bpm 49cal 6.44/7.2mph 11) 0.5m - 4:41(9:22/m) 149/155bpm 50cal 6.4/8.09mph 12) 0.5m - 4:41(9:22/m) 143/156bpm 41cal 6.43/8.75mph 13) 0.5m - 4:38(9:15/m) 150/152bpm 50cal 6.48/7.72mph 14) 0.5m - 4:40(9:20/m) 147/153bpm 46cal 6.43/9.78mph 15) 0.5m - 4:42(9:25/m) 152/158bpm 51cal 6.38/8.44mph 16) 0.5m - 4:44(9:27/m) 150/156bpm 47cal 6.34/7.58mph 17) 0.5m - 4:44(9:28/m) 153/159bpm 51cal 6.34/8.08mph 18) 0.06m - 30(8:57/m) 150/154bpm 5cal 6.7/7.54mph Add a comment	7.9mi, 1:18:59 Running - General Split Summary === 1) 0.5m - 4:54(9:48/m) 136/167bpm 43cal 6.12/15.16mph 2) 0.5m - 5:01(10:01/m) 161/172bpm 44cal 5.99/8.88mph 3) 0.5m - 4:53(9:45/m) 151/174bpm 43cal 6.15/7.08mph 4) 0.5m - 5:11(10:22/m) 140/164bpm 43cal 5.79/8.08mph 5) 0.5m - 4:52(9:44/m) 137/153bpm 40cal 6.17/7.3mph 6) 0.5m - 5:12(10:24/m) 134/142bpm 40cal 5.77/6.68mph 7) 0.5m - 5:01(10:02/m) 134/146bpm 37cal 5.98/7.73mph 8) 0.5m - 5:06(10:12/m) 136/141bpm 44cal 5.89/7.09mph 9) 0.5m - 5:04(10:07/m) 137/141bpm 44cal 5.93/7.36mph 10) 0.5m - 5:02(10:04/m) 134/139bpm 40cal 5.96/7.33mph 11) 0.5m - 4:56(9:51/m) 139/142bpm 43cal 6.1/6.96mph 12) 0.5m - 4:50(9:41/m) 139/142bpm 43cal 6.21/7.28mph 13) 0.5m - 5:02(10:03/m) 140/144bpm 45cal 5.98/6.61mph 14) 0.5m - 5:00(10:00/m) 141/144bpm 46cal 6/7.36mph 15) 0.5m - 4:48(9:36/m) 140/144bpm 42cal 6.27/7.93mph 16) 0.4m - 4:09(10:19/m) 137/143bpm 30cal 5.84/7.84mph Add a comment	2.1mi, 21:17 Running - General Split Summary === 1) 0.5m - 5:30(11:00/m) 118/126bpm 41cal 5.46/8.47mph 2) 0.5m - 4:57(9:54/m) 131/141bpm 47cal 6.06/7.63mph 3) 0.5m - 4:52(9:43/m) 136/143bpm 47cal 6.17/8.89mph 4) 0.5m - 4:50(9:40/m) 142/146bpm 50cal 6.21/7.2mph 5) 0.12m - 1:08(9:21/m) 140/143bpm 11cal 6.42/7.24mph Add a comment 8mi, 1:22:18 Running - General Split Summary === 1) 0.5m - 5:42(11:24/m) 124/147bpm 49cal 5.26/8.48mph 2) 0.5m - 5:08(10:15/m) 142/151bpm 51cal 5.86/7.33mph 3) 0.5m - 5:16(10:33/m) 141/155bpm 53cal 5.69/8.06mph 4) 0.5m - 5:17(10:33/m) 136/142bpm 51cal 5.69/7.21mph 5) 0.5m - 5:22(10:44/m) 134/139bpm 49cal 5.59/6.48mph 6) 0.5m - 5:19(10:39/m) 138/143bpm 51cal 5.64/6.84mph 7) 0.5m - 5:13(10:26/m) 143/147bpm 53cal 5.75/7.17mph 8) 0.5m - 5:07(10:13/m) 145/149bpm 52cal 5.88/7.45mph 9) 0.5m - 4:59(9:58/m) 146/148bpm 52cal 6.02/6.7mph 10) 0.5m - 5:04(10:07/m) 148/152bpm 53cal 5.93/6.9mph 11) 0.5m - 5:16(10:31/m) 134/149bpm 37cal 5.71/7.44mph 12) 0.5m - 5:02(10:04/m) 144/149bpm 49cal 5.96/7.38mph 13) 0.5m - 5:05(10:11/m) 145/150bpm 49cal 5.89/8.28mph 14) 0.5m - 5:01(10:02/m) 146/150bpm 50cal 5.98/7.1mph 15) 0.5m - 4:56(9:51/m) 148/154bpm 50cal 6.09/7.87mph 16) 0.46m - 4:32(9:56/m) 150/156bpm 46cal 6.04/6.97mph Add a comment	7.9mi, 1:14:57 Running - General Split Summary === 1) 0.5m - 5:02(10:04/m) 128/147bpm 42cal 5.96/8.29mph 2) 0.5m - 4:42(9:25/m) 143/176bpm 47cal 6.38/7.8mph 3) 0.5m - 4:42(9:23/m) 144/174bpm 46cal 6.39/7.54mph 4) 0.5m - 4:51(9:41/m) 141/154bpm 47cal 6.19/9.13mph 5) 0.5m - 4:39(9:18/m) 139/144bpm 46cal 6.45/7.29mph 6) 0.5m - 4:46(9:33/m) 141/147bpm 46cal 6.29/7.63mph 7) 0.5m - 4:42(9:25/m) 140/144bpm 44cal 6.38/8.22mph 8) 0.5m - 4:44(9:28/m) 141/145bpm 45cal 6.34/7.14mph 9) 0.5m - 4:44(9:28/m) 143/146bpm 46cal 6.34/7.98mph 10) 0.5m - 4:51(9:42/m) 142/146bpm 46cal 6.19/7.28mph 11) 0.5m - 4:45(9:30/m) 143/146bpm 46cal 6.34/7.22mph 12) 0.5m - 4:49(9:38/m) 139/144bpm 39cal 6.23/9.28mph 13) 0.5m - 4:43(9:26/m) 141/143bpm 42cal 6.36/8.12mph 14) 0.5m - 4:43(9:26/m) 143/150bpm 43cal 6.36/7.79mph 15) 0.5m - 4:41(9:22/m) 140/148bpm 37cal 6.4/7.82mph 16) 0.35m - 3:33(10:08/m) 143/148bpm 32cal 5.92/7.8mph Add a comment	0.5mi, 5:46 Running - Warm Down Split Summary === 1) 0.5m - 5:41(11:21/m) 126/142bpm 49cal 5.29/6.49mph 2) 0.01m - 5(13:01/m) 133/134bpm 1cal 4.61/5.8mph Add a comment 5.8mi, 48:29 Running - Race Kenworthy woods Manchester league cross country Split Summary === 1) 0.5m - 3:58(7:56/m) 154/172bpm 42cal 7.57/9.95mph 2) 0.5m - 3:53(7:47/m) 168/184bpm 49cal 7.71/8.97mph 3) 0.5m - 4:26(8:52/m) 171/176bpm 58cal 6.76/8.41mph 4) 0.5m - 4:18(8:35/m) 166/168bpm 53cal 6.98/8.19mph 5) 0.5m - 4:11(8:23/m) 167/171bpm 53cal 7.16/9.31mph 6) 0.5m - 4:19(8:38/m) 169/178bpm 56cal 6.95/9.19mph 7) 0.5m - 4:27(8:54/m) 170/174bpm 57cal 6.74/8.33mph 8) 0.5m - 4:18(8:36/m) 170/176bpm 56cal 6.97/9.47mph 9) 0.5m - 3:59(7:59/m) 172/174bpm 53cal 7.52/8.41mph 10) 0.5m - 4:33(9:05/m) 173/177bpm 60cal 6.6/8.64mph 11) 0.5m - 4:21(8:43/m) 174/177bpm 58cal 6.89/9.52mph 12) 0.25m - 1:45(7:05/m) 180/183bpm 25cal 8.48/10.17mph Add a comment 1.7mi, 16:40 Running - Warm Up Split Summary === 1) 0.5m - 5:14(10:28/m) 139/159bpm 12cal 5.74/8.11mph 2) 0.5m - 4:44(9:27/m) 153/166bpm 11cal 6.34/7.57mph 3) 0.5m - 4:50(9:40/m) 138/160bpm 36cal 6.23/7.93mph 4) 0.2m - 1:52(9:23/m) 153/162bpm 20cal 6.4/6.92mph Add a comment 0.8mi, 8:18 Running - Warm Down Split Summary === 1) 0.5m - 5:07(10:14/m) 135/157bpm 49cal 5.86/7.9mph 2) 0.33m - 3:11(9:32/m) 141/146bpm 33cal 6.29/7.44mph Add a comment 3mi, 27:53 Running - parkrun Split Summary === 1) 0.5m - 4:31(9:03/m) 142/159bpm 14cal 6.63/8.06mph 2) 0.5m - 4:41(9:22/m) 147/161bpm 14cal 6.41/7.58mph 3) 0.5m - 4:37(9:13/m) 147/152bpm 44cal 6.51/7.61mph 4) 0.5m - 4:43(9:25/m) 148/152bpm 52cal 6.37/7.45mph 5) 0.5m - 4:22(8:44/m) 149/152bpm 49cal 6.87/8.16mph 6) 0.5m - 4:38(9:16/m) 149/154bpm 52cal 6.48/8.42mph 7) 0.04m - 22(8:18/m) 147/148bpm 4cal 7.23/7.22mph Add a comment 1.2mi, 11:36 Running - Warm Up Split Summary === 1) 0.5m - 5:00(9:59/m) 127/138bpm 36cal 6/7.87mph 2) 0.5m - 4:55(9:50/m) 140/151bpm 37cal 6.12/7.2mph 3) 0.17m - 1:42(9:46/m) 139/142bpm 5cal 6.15/7.29mph Add a comment
Sun 10th Feb Feb 10	Mon 11th Feb Feb 11	Tue 12th Feb Feb 12	Wed 13th Feb Feb 13	Thu 14th Feb Feb 14	Fri 15th Feb Feb 15	Sat 16th Feb Feb 16
22.3mi, 3:26:43 Running - Long Run Split Summary === 1) 0.5m - 4:59(9:58/m) 139/160bpm 20cal 6.02/7.49mph 2) 0.5m - 4:48(9:35/m) 157/174bpm 28cal 6.26/7.93mph 3) 0.5m - 4:50(9:40/m) 150/166bpm 26cal 6.2/7.05mph 4) 0.5m - 4:46(9:33/m) 147/166bpm 25cal 6.28/13.78mph 5) 0.5m - 4:50(9:41/m) 148/165bpm 25cal 6.2/8.53mph 6) 0.5m - 4:43(9:25/m) 139/147bpm 23cal 6.37/8.31mph 7) 0.5m - 4:52(9:43/m) 137/144bpm 39cal 6.19/7.68mph 8) 0.5m - 4:47(9:33/m) 141/146bpm 47cal 6.29/7.32mph 9) 0.5m - 4:44(9:27/m) 139/146bpm 41cal 6.36/7.58mph 10) 0.5m - 4:39(9:18/m) 143/149bpm 44cal 6.45/7.7mph 11) 0.5m - 4:41(9:21/m) 146/149bpm 47cal 6.41/8.31mph 12) 0.5m - 4:36(9:12/m) 144/151bpm 44cal 6.52/12.16mph 13) 0.5m - 4:38(9:16/m) 145/149bpm 43cal 6.48/7.39mph 14) 0.5m - 4:39(9:18/m) 144/146bpm 43cal 6.45/7.66mph 15) 0.5m - 4:48(9:36/m) 145/157bpm 45cal 6.25/7.61mph 16) 0.5m - 4:43(9:26/m) 145/149bpm 44cal 6.36/7.36mph 17) 0.5m - 4:40(9:19/m) 145/148bpm 43cal 6.44/7.74mph 18) 0.5m - 4:43(9:26/m) 145/150bpm 43cal 6.36/7.33mph 19) 0.5m - 4:46(9:32/m) 146/149bpm 45cal 6.29/7.74mph 20) 0.5m - 4:41(9:23/m) 142/149bpm 36cal 6.4/7.1mph 21) 0.5m - 4:46(9:31/m) 147/157bpm 43cal 6.3/7.31mph 22) 0.5m - 4:46(9:32/m) 148/158bpm 44cal 6.29/7.42mph 23) 0.5m - 4:27(8:55/m) 149/154bpm 40cal 6.73/9.38mph 24) 0.5m - 4:33(9:05/m) 146/155bpm 35cal 6.62/8.74mph 25) 0.5m - 4:28(8:57/m) 147/150bpm 38cal 6.7/8.19mph 26) 0.5m - 4:28(8:56/m) 149/151bpm 41cal 6.72/7.63mph 27) 0.5m - 4:30(8:59/m) 151/156bpm 41cal 6.68/8.14mph 28) 0.5m - 4:36(9:12/m) 151/153bpm 41cal 6.52/7.89mph 29) 0.5m - 4:33(9:06/m) 149/151bpm 37cal 6.59/7.8mph 30) 0.5m - 4:41(9:21/m) 149/151bpm 39cal 6.41/7.14mph 31) 0.5m - 4:34(9:08/m) 151/155bpm 40cal 6.57/7.92mph 32) 0.5m - 4:38(9:16/m) 149/153bpm 38cal 6.47/7.85mph 33) 0.5m - 4:33(9:07/m) 150/153bpm 36cal 6.58/7.09mph 34) 0.5m - 4:43(9:25/m) 151/153bpm 40cal 6.37/8.09mph 35) 0.5m - 4:40(9:19/m) 152/154bpm 40cal 6.44/7.68mph 36) 0.5m - 4:29(8:59/m) 153/156bpm 39cal 6.68/8mph 37) 0.5m - 4:30(9:01/m) 150/154bpm 34cal 6.67/8.71mph 38) 0.5m - 4:25(8:49/m) 156/159bpm 41cal 6.8/8.52mph 39) 0.5m - 4:23(8:47/m) 156/160bpm 43cal 6.83/8.08mph 40) 0.5m - 4:23(8:45/m) 159/164bpm 45cal 6.86/8.27mph 41) 0.5m - 4:25(8:50/m) 158/161bpm 45cal 6.79/8.61mph 42) 0.5m - 4:25(8:50/m) 158/160bpm 44cal 6.79/8.18mph 43) 0.5m - 4:39(9:18/m) 157/163bpm 38cal 6.47/7.78mph 44) 0.5m - 4:41(9:22/m) 157/161bpm 44cal 6.4/8.27mph 45) 0.26m - 2:36(9:56/m) 153/157bpm 21cal 6.04/7.36mph Add a comment	8mi, 1:21:26 Running - General Split Summary === 1) 0.5m - 5:21(10:41/m) 123/154bpm 17cal 5.62/7.03mph 2) 0.5m - 4:59(9:57/m) 144/167bpm 16cal 6.03/6.93mph 3) 0.5m - 4:59(9:57/m) 136/151bpm 20cal 6.03/6.82mph 4) 0.5m - 5:08(10:16/m) 136/145bpm 50cal 5.85/9.24mph 5) 0.5m - 4:57(9:54/m) 139/143bpm 52cal 6.06/7.04mph 6) 0.5m - 5:04(10:08/m) 140/150bpm 50cal 5.94/7.65mph 7) 0.5m - 5:05(10:10/m) 136/145bpm 46cal 5.9/7.83mph 8) 0.5m - 5:13(10:26/m) 139/151bpm 47cal 5.75/7.14mph 9) 0.5m - 5:09(10:18/m) 138/142bpm 46cal 5.82/6.59mph 10) 0.5m - 5:07(10:14/m) 140/148bpm 45cal 5.86/7.54mph 11) 0.5m - 5:03(10:06/m) 140/150bpm 45cal 5.94/6.89mph 12) 0.5m - 5:12(10:25/m) 136/140bpm 39cal 5.77/8.26mph 13) 0.5m - 5:00(10:00/m) 137/140bpm 42cal 6/7.76mph 14) 0.5m - 5:08(10:16/m) 139/146bpm 43cal 5.86/7.33mph 15) 0.5m - 5:06(10:12/m) 135/141bpm 36cal 5.88/7.36mph 16) 0.47m - 4:56(10:33/m) 136/142bpm 35cal 5.69/8.3mph Add a comment 8mi, 1:22:22 Running - General Split Summary === 1) 0.5m - 5:39(11:18/m) 125/144bpm 42cal 5.31/9.4mph 2) 0.5m - 5:12(10:23/m) 136/148bpm 39cal 5.79/8.01mph 3) 0.5m - 5:15(10:30/m) 138/153bpm 14cal 5.71/7.25mph 4) 0.5m - 5:23(10:46/m) 132/143bpm 38cal 5.57/7.14mph 5) 0.5m - 5:18(10:36/m) 131/140bpm 42cal 5.66/7.38mph 6) 0.5m - 5:14(10:28/m) 133/136bpm 45cal 5.73/7.32mph 7) 0.5m - 5:07(10:15/m) 135/137bpm 46cal 5.85/7.81mph 8) 0.5m - 5:08(10:16/m) 136/138bpm 47cal 5.84/8.43mph 9) 0.5m - 5:00(10:00/m) 135/140bpm 46cal 6.02/7.1mph 10) 0.5m - 5:09(10:18/m) 135/141bpm 44cal 5.84/6.97mph 11) 0.5m - 4:59(9:58/m) 132/142bpm 38cal 6.02/7.87mph 12) 0.5m - 5:02(10:03/m) 135/138bpm 42cal 5.96/6.94mph 13) 0.5m - 5:14(10:28/m) 135/141bpm 42cal 5.73/10.17mph 14) 0.5m - 5:12(10:23/m) 138/143bpm 44cal 5.77/7.84mph 15) 0.5m - 5:00(9:59/m) 137/142bpm 41cal 6.01/8.99mph 16) 0.45m - 4:31(9:59/m) 138/145bpm 38cal 6.01/7.41mph Add a comment	6.6mi, 57:38 Running - General Split Summary === 1) 0.5m - 4:36(9:13/m) 132/147bpm 44cal 6.52/8.2mph 2) 0.5m - 4:42(9:23/m) 143/150bpm 50cal 6.39/7.62mph 3) 0.5m - 4:29(8:59/m) 143/147bpm 47cal 6.68/7.81mph 4) 0.5m - 4:31(9:03/m) 138/149bpm 42cal 6.64/8.27mph 5) 0.5m - 4:10(8:20/m) 152/155bpm 48cal 7.21/8.31mph 6) 0.5m - 4:10(8:19/m) 150/158bpm 43cal 7.23/8.35mph 7) 0.5m - 4:09(8:18/m) 153/157bpm 47cal 7.22/8.97mph 8) 0.5m - 4:07(8:15/m) 156/160bpm 47cal 7.28/8.01mph 9) 0.5m - 4:17(8:34/m) 154/158bpm 47cal 7/8.22mph 10) 0.5m - 4:24(8:47/m) 148/153bpm 44cal 6.83/7.82mph 11) 0.5m - 4:22(8:43/m) 152/156bpm 47cal 6.88/7.91mph 12) 0.5m - 4:16(8:33/m) 157/162bpm 49cal 7.02/8.06mph 13) 0.5m - 4:28(8:55/m) 152/159bpm 43cal 6.74/8.1mph 14) 0.11m - 57(8:52/m) 142/146bpm 7cal 6.77/7.93mph Add a comment 8mi, 1:22:50 Running - General Split Summary === 1) 0.5m - 5:34(11:08/m) 126/150bpm 38cal 5.39/7.58mph 2) 0.5m - 5:13(10:26/m) 138/158bpm 43cal 5.77/6.92mph 3) 0.5m - 5:13(10:25/m) 140/162bpm 38cal 5.76/7.91mph 4) 0.5m - 5:27(10:54/m) 146/159bpm 46cal 5.5/6.74mph 5) 0.5m - 5:25(10:50/m) 142/164bpm 48cal 5.54/6.69mph 6) 0.5m - 5:19(10:38/m) 136/152bpm 45cal 5.64/6.72mph 7) 0.5m - 5:17(10:34/m) 132/140bpm 40cal 5.68/8.85mph 8) 0.5m - 5:05(10:10/m) 135/140bpm 43cal 5.91/7.04mph 9) 0.5m - 4:48(9:35/m) 139/141bpm 46cal 6.26/7.22mph 10) 0.5m - 4:57(9:55/m) 130/140bpm 37cal 6.06/7.71mph 11) 0.5m - 4:56(9:51/m) 131/140bpm 34cal 6.1/8mph 12) 0.5m - 4:58(9:55/m) 134/137bpm 41cal 6.05/7.65mph 13) 0.5m - 5:05(10:10/m) 130/141bpm 32cal 5.9/76.44mph 14) 0.5m - 5:06(10:11/m) 135/141bpm 41cal 5.89/7.54mph 15) 0.5m - 5:01(10:01/m) 135/140bpm 40cal 5.99/7.47mph 16) 0.5m - 5:05(10:10/m) 136/141bpm 41cal 5.92/7.67mph 17) 0.04m - 23(9:24/m) 134/135bpm 2cal 6.38/8.24mph Add a comment	14.9mi, 2:15:19 Running - General Split Summary === 1) 0.5m - 5:12(10:24/m) 121/134bpm 44cal 5.77/13.13mph 2) 0.5m - 4:47(9:34/m) 128/137bpm 44cal 6.28/7.39mph 3) 0.5m - 4:47(9:34/m) 136/141bpm 49cal 6.27/7.23mph 4) 0.5m - 4:40(9:20/m) 136/142bpm 47cal 6.43/7.9mph 5) 0.5m - 4:35(9:10/m) 138/142bpm 47cal 6.55/8.21mph 6) 0.5m - 4:38(9:16/m) 140/144bpm 48cal 6.5/7.78mph 7) 0.5m - 4:44(9:27/m) 138/145bpm 45cal 6.36/7.31mph 8) 0.5m - 4:32(9:04/m) 142/145bpm 47cal 6.61/8.29mph 9) 0.5m - 4:29(8:58/m) 143/146bpm 46cal 6.69/7.83mph 10) 0.5m - 4:34(9:07/m) 143/146bpm 47cal 6.58/7.6mph 11) 0.5m - 4:33(9:07/m) 142/146bpm 45cal 6.58/9.26mph 12) 0.5m - 4:24(8:48/m) 144/146bpm 44cal 6.81/8.56mph 13) 0.5m - 4:23(8:46/m) 144/147bpm 44cal 6.85/8.95mph 14) 0.5m - 4:39(9:18/m) 143/154bpm 46cal 6.45/8.31mph 15) 0.5m - 4:27(8:54/m) 146/148bpm 46cal 6.74/8.14mph 16) 0.5m - 4:26(8:52/m) 146/148bpm 45cal 6.76/7.8mph 17) 0.5m - 4:35(9:10/m) 142/147bpm 38cal 6.57/7.7mph 18) 0.5m - 4:30(9:00/m) 144/148bpm 43cal 6.66/7.62mph 19) 0.5m - 4:20(8:40/m) 146/150bpm 42cal 6.92/8.42mph 20) 0.5m - 4:27(8:53/m) 146/149bpm 42cal 6.75/8.45mph 21) 0.5m - 4:27(8:54/m) 148/151bpm 45cal 6.74/8.44mph 22) 0.5m - 4:44(9:28/m) 144/152bpm 34cal 6.34/8.53mph 23) 0.5m - 4:28(8:56/m) 147/155bpm 34cal 6.71/10.21mph 24) 0.5m - 4:31(9:01/m) 149/157bpm 43cal 6.65/7.5mph 25) 0.5m - 4:17(8:35/m) 151/156bpm 41cal 6.99/9.16mph 26) 0.5m - 4:23(8:46/m) 154/159bpm 47cal 6.84/8.6mph 27) 0.5m - 4:23(8:45/m) 154/164bpm 44cal 6.85/8.51mph 28) 0.5m - 4:23(8:46/m) 154/169bpm 28cal 6.84/8.51mph 29) 0.5m - 4:37(9:14/m) 160/174bpm 36cal 6.5/8.52mph 30) 0.36m - 3:24(9:27/m) 164/182bpm 23cal 6.36/8.12mph Add a comment	7.8mi, 1:20:57 Running - General Split Summary === 1) 0.25m - 2:51(11:34/m) 124/128bpm 24cal 5.18/8.06mph 2) 0.5m - 5:22(10:44/m) 126/138bpm 45cal 5.61/6.91mph 3) 0.5m - 5:26(10:51/m) 128/141bpm 44cal 5.53/6.44mph 4) 0.5m - 5:33(11:06/m) 126/139bpm 44cal 5.41/6.82mph 5) 0.5m - 5:31(11:02/m) 127/147bpm 41cal 5.44/8.12mph 6) 0.5m - 5:30(11:00/m) 126/130bpm 38cal 5.47/6.57mph 7) 0.5m - 5:12(10:24/m) 131/136bpm 39cal 5.76/7.78mph 8) 0.5m - 5:13(10:26/m) 132/135bpm 38cal 5.77/7.06mph 9) 0.5m - 5:03(10:05/m) 135/141bpm 44cal 5.95/6.82mph 10) 0.5m - 5:08(10:16/m) 136/148bpm 49cal 5.84/6.96mph 11) 0.5m - 4:59(9:58/m) 132/148bpm 31cal 6.04/9.41mph 12) 0.5m - 4:55(9:49/m) 136/140bpm 26cal 6.12/7.09mph 13) 0.5m - 5:04(10:07/m) 135/141bpm 39cal 5.94/9.32mph 14) 0.5m - 5:08(10:15/m) 139/142bpm 46cal 5.85/7.59mph 15) 0.5m - 5:00(10:00/m) 137/141bpm 42cal 6/7.53mph 16) 0.5m - 5:01(10:02/m) 140/148bpm 45cal 5.98/7.82mph 17) 0.01m - 3(8:20/m) 138/138bpm 7.2/6.67mph Add a comment	10.3mi, 1:39:57 Running - General Split Summary === 1) 0.5m - 4:46(9:32/m) 125/141bpm 41cal 6.29/17.69mph 2) 0.5m - 4:43(9:26/m) 137/154bpm 43cal 6.38/7.6mph 3) 0.5m - 4:51(9:42/m) 142/152bpm 40cal 6.18/7.67mph 4) 0.5m - 4:45(9:29/m) 140/146bpm 43cal 6.32/7.66mph 5) 0.5m - 4:38(9:17/m) 144/148bpm 50cal 6.46/8.03mph 6) 0.5m - 4:45(9:29/m) 146/159bpm 52cal 6.34/7.42mph 7) 0.5m - 4:54(9:47/m) 146/161bpm 49cal 6.14/7.93mph 8) 0.5m - 4:47(9:34/m) 143/148bpm 47cal 6.27/8.17mph 9) 0.5m - 4:45(9:29/m) 144/155bpm 45cal 6.32/8.25mph 10) 0.5m - 4:50(9:40/m) 145/158bpm 48cal 6.21/7.33mph 11) 0.5m - 4:55(9:50/m) 141/147bpm 45cal 6.1/7.98mph 12) 0.5m - 5:08(10:15/m) 139/148bpm 42cal 5.86/7.29mph 13) 0.5m - 4:51(9:42/m) 140/147bpm 42cal 6.18/13.23mph 14) 0.5m - 5:02(10:05/m) 138/142bpm 39cal 5.96/7.73mph 15) 0.5m - 4:55(9:51/m) 139/145bpm 40cal 6.09/8.1mph 16) 0.5m - 4:51(9:43/m) 140/145bpm 40cal 6.19/7.28mph 17) 0.5m - 4:59(9:58/m) 136/143bpm 35cal 6.04/7.17mph 18) 0.5m - 4:54(9:48/m) 136/141bpm 32cal 6.12/6.99mph 19) 0.5m - 4:47(9:34/m) 142/149bpm 41cal 6.29/7.31mph 20) 0.5m - 4:46(9:32/m) 140/144bpm 38cal 6.29/7.52mph 21) 0.31m - 3:05(9:52/m) 142/145bpm 26cal 6.08/7.06mph Add a comment	4.1mi, 39:26 Running - General Split Summary === 1) 0.5m - 5:14(10:28/m) 115/128bpm 40cal 5.73/6.6mph 2) 0.5m - 5:01(10:02/m) 130/138bpm 49cal 5.98/7.66mph 3) 0.5m - 4:53(9:47/m) 137/143bpm 49cal 6.13/7.03mph 4) 0.5m - 4:53(9:46/m) 138/143bpm 48cal 6.14/7.62mph 5) 0.5m - 4:53(9:47/m) 137/143bpm 47cal 6.14/6.97mph 6) 0.5m - 4:43(9:26/m) 136/142bpm 47cal 6.35/7.19mph 7) 0.5m - 4:29(8:59/m) 143/146bpm 47cal 6.68/8.08mph 8) 0.5m - 4:30(9:00/m) 145/148bpm 48cal 6.66/7.56mph 9) 0.09m - 49(8:59/m) 146/147bpm 9cal 6.67/7.06mph Add a comment 1.2mi, 12:15 Running - Warm Down Split Summary === 1) 0.5m - 5:29(10:58/m) 129/139bpm 54cal 5.49/8.55mph 2) 0.5m - 4:50(9:40/m) 139/142bpm 52cal 6.2/8.15mph 3) 0.19m - 1:56(9:58/m) 138/142bpm 20cal 6.02/9.19mph Add a comment 3.1mi, 24:27 Running - parkrun Split Summary === 1) 0.5m - 4:06(8:11/m) 149/159bpm 45cal 7.33/8.49mph 2) 0.5m - 4:09(8:18/m) 159/162bpm 50cal 7.23/9.31mph 3) 0.5m - 4:01(8:02/m) 163/167bpm 50cal 7.46/9.55mph 4) 0.5m - 3:53(7:47/m) 165/167bpm 49cal 7.71/9.08mph 5) 0.5m - 4:01(8:03/m) 172/175bpm 53cal 7.46/10.06mph 6) 0.5m - 3:46(7:33/m) 174/178bpm 51cal 7.95/9.78mph 7) 0.07m - 30(7:21/m) 179/180bpm 7cal 8.15/8.9mph Add a comment 1.4mi, 14:03 Running - Warm Up Split Summary === 1) 0.5m - 5:25(10:51/m) 124/136bpm 48cal 5.53/7.53mph 2) 0.5m - 4:38(9:15/m) 136/140bpm 48cal 6.48/7.76mph 3) 0.42m - 3:59(9:26/m) 140/144bpm 41cal 6.36/7.77mph Add a comment

2019	Date	Result	WAVA
MACCL Kenworthy Woods	9 Feb		0.00%
MACCL Heaton Park	12 Jan	51:42	58.90%
2018	Date	Result	WAVA
MACCL Woodbank Park	1 Dec	49:02	61.58%
MACCL Kenworthy Woods	10 Nov		0.00%
Snowdonia Marathon	27 Oct	4:24:41	54.14%
Greater Manchester Marathon	8 Apr	3:37:42	65.83%
Wilmslow Half Marathon	18 Mar		0.00%
Darwin Day Marathon (and Half)	9 Feb	4:09:57	57.33%
2017	Date	Result	WAVA
MBNA Chester Marathon	8 Oct	3:57:43	59.73%
Sale 5k Sizzler (4)	17 Aug	23:46	63.07%
The Bill Fox Round the Resers Race	14 Jun		0.00%
Greater Manchester Marathon	2 Apr	3:40:28	64.41%
MACCL XC Woodbank Park (Men)	11 Feb		0.00%
MACCL XC Kenworthy Woods (Men)	14 Jan		0.00%
Greater Manchester Cross Country Championships (Senior Men)	7 Jan		0.00%
2016	Date	Result	WAVA
Bowstones Fell Race	31 Dec		0.00%
Bill Fox Gravy Pud Fell Race	4 Dec	50:20	48.83%
MACCL XC Heaton Park (Men)	3 Dec	47:17	62.83%
MACCL XC Boggart Hole (Men)	12 Nov		0.00%
Beachy Head Marathon	29 Oct	7:14:00	32.42%
Manchester Half Marathon	16 Oct	1:38:36	68.49%
UKFast City of Salford 10k	4 Sep	44:10	70.07%
The Bill Fox Round the Resers Race	15 Jun	38:04	64.57%
Mad Hatter's Trail Race	11 May		0.00%
Mobberley 'Round the Runway' Race	3 May		0.00%
London Marathon	24 Apr		0.00%
Greater Manchester Marathon	10 Apr	3:23:13	69.25%
Asics Oulton Park Half Marathon	28 Feb		0.00%
English National XC Champs - Senior Men	27 Feb		0.00%
MACCL Wythenshawe Park XC (Men)	13 Feb		0.00%
Northern XC Championships (Mens) 12km	30 Jan		0.00%
Manchester XC League Meet 4 - Heaton Park	16 Jan		0.00%
Greater Manchester Cross Country Championships (Senior Men)	9 Jan		0.00%
Hit The Trail	3 Jan		0.00%
2015	Date	Result	WAVA
Bowstones Fell Race	31 Dec		0.00%
Gravy Pud Fell Race	6 Dec		0.00%
MACCL XC Boggart Hole (Men)	5 Dec		0.00%
Snowdonia Marathon	24 Oct	4:28:27	51.95%
Lakeland 100	24 Jul		0.00%
Potteries Marathon	5 Jul	3:46:21	61.61%
Sale 5k Sizzler (1)	25 Jun	21:04	70.01%
Lakeland Trails Coniston Marathon	7 Jun	5:19:16	43.68%
Bowdon 5K	4 Jun	21:28	68.70%
Greater Manchester Marathon Half Marathon Relay	19 Apr	1:34:19	70.99%
Wilmslow Half Marathon	22 Mar		0.00%
2014	Date	Result	WAVA
Wolverhampton Marathon	7 Sep	3:44:04	61.68%
Sale 5k Sizzler (4)	14 Aug	22:20	65.51%
Lakeland 50	26 Jul	13:13:57	33.22%
Sale 5k Sizzler (2)	17 Jul		0.00%
Mobberley 'Round the Runway' Race	24 Apr	35:41	71.84%
Greater Manchester Marathon	6 Apr		0.00%
Wilmslow Half Marathon	23 Mar	1:44:19	63.64%
Trafford 10k	9 Mar	41:22	73.62%
Manchester Area XC League - Wythenshawe Park (Senior Men)	8 Feb		0.00%
Four Villages Half Marathon	19 Jan	1:34:18	70.40%
2013	Date	Result	WAVA
Stockport 10	8 Dec	1:14:19	66.71%
Leeds Abbey Dash	17 Nov	44:00	68.66%
Manchester Area XC League - Woodbank Park (Senior Men)	10 Nov		0.00%
Snowdonia Marathon	26 Oct		0.00%
Self-Transcendence 24 Hour Track Race	21 Sep		0.00%
Sale 5k Sizzler (3)	1 Aug	21:32	67.40%
Sale 5k Sizzler (2)	18 Jul	20:55	69.39%
Sale 5k Sizzler (1)	4 Jul	20:38	70.34%
The Whaley Waltz Fell Race	29 Jun	53:24	52.35%
Shrewsbury Marathon	23 Jun	3:26:42	66.28%
Sale 5 Mile	1 Jun	33:18	72.05%
Dovestone Diamond Trail	29 May		0.00%
Calderdale Way Relay - Leg 4	19 May	1:38:11	47.06%
Bluebell Trail 10M	5 May	1:44:34	48.83%
Greater Manchester Marathon	28 Apr	3:10:59	71.73%
Mobberley Round the Runway	18 Apr	36:19	70.03%
Wilmslow Half Marathon	24 Mar	1:30:11	73.00%
Worthing 20	10 Mar	2:25:37	70.23%
English National XC Championships (Men)	23 Feb	1:05:59	55.30%
Manchester Area XC League - Woodbank Park (Senior Men)	10 Feb	49:46	58.27%
Northern XC Championships	26 Jan	1:03:36	57.37%
Four Villages Half Marathon CANCELLED	20 Jan		0.00%
Manchester Area XC League - Boggart Hole Clough (Senior Men)	13 Jan		0.00%
Greater Manchester Cross Country Championships	5 Jan	57:34	63.39%
2012	Date	Result	WAVA
Manchester Area XC League - Wythenshawe Park (Senior Men)	1 Dec	42:20	67.97%
Leeds Abbey Dash	18 Nov	40:42	73.64%
Manchester Area XC League - Sherdley Park (Senior Men)	10 Nov	43:50	65.64%
Helvellyn Trail Race	3 Nov		0.00%
Manchester Area XC League - Heaton Park (Senior Men)	20 Oct	46:28	61.92%
South Manchester parkrun	1 Sep		0.00%
Lakeland 50	28 Jul	14:06:11	30.63%
Calderdale Way Relay - Leg 1	13 May	1:47:42	45.65%
Greater Manchester Marathon	29 Apr	3:29:41	64.77%
Wilmslow Half Marathon	25 Mar	1:33:45	69.63%
Trafford 10k	11 Mar	40:53	73.31%
Manchester Area XC League - Clayton Vale (Senior Men)	11 Feb	41:50	68.78%
Pennine Bridleway Relay Leg 4	5 Feb		0.00%
Wythenshawe parkrun	28 Jan	22:06	65.16%
Four Villages Half Marathon	22 Jan	1:35:57	68.04%
Manchester Area XC League - Woodbank Park (Senior Men)	15 Jan	43:52	65.59%
Greater Manchester XC Championships - Woodbank Park (Senior Men)	7 Jan	56:45	63.79%
2011	Date	Result	WAVA
Manchester Area XC League - Wythenshawe Park (Senior Men)	3 Dec	47:40	59.90%
Shepherds Skyline	5 Nov		0.00%
Snowdonia Marathon	29 Oct	3:57:27	56.70%
Manchester Area XC League - Heaton Park (Senior Men)	22 Oct	44:02	64.84%
MBNA Chester Marathon	9 Oct	3:31:13	63.74%
Lantern Pike Fell Race	17 Sep	44:26	53.16%
Wolverhampton Marathon	4 Sep	3:13:11	69.69%
Sandwell Six Towns Marathon	28 Aug	7:00:00	32.06%
Harrock Hill	24 Aug	42:33	58.29%
Race the Train Rotary Challenge	20 Aug	1:49:44	63.06%
Manchester 5k Sizzler (4)	11 Aug	19:42	72.53%
Clivinger 6	31 Jul	54:47	52.42%
Manchester 5k Sizzler (3)	28 Jul	19:24	73.65%
Millbrook Monster	27 Jul	47:55	62.07%
Manchester 5k Sizzler (2)	14 Jul	19:51	71.98%
Black Knight Charge	13 Jul	43:55	65.39%
Debdale Grand Prix	10 Jul	28:54	71.10%
Manchester 5k Sizzler (1)	30 Jun	20:25	69.99%
Whaley Waltz	25 Jun	54:38	47.56%
Tintwistle Round the Resers Race	22 Jun	34:33	68.36%
Walsh Two Lads Fell Race	16 Jun	45:04	55.03%
Sale 5 mile	30 May	33:16	71.00%
Dovestone Diamond Trail	25 May	54:49	54.26%
Anniversary Waltz	23 Apr	2:50:24	33.26%
London Marathon	17 Apr	3:38:25	61.64%
Crawley AIM 6/12 Hour Track Race	2 Apr		0.00%
Wilmslow Half Marathon	27 Mar	1:45:17	61.50%
South Manchester parkrun	5 Mar	21:01	67.99%
Lactic Acid Test	20 Feb	1:17:46	49.54%
manchesterarea XC Clayton Vale Senior Men	12 Feb	44:50	63.68%
Gloucester 50km	23 Jan	4:22:34	60.81%
manchesterarea XC Woodbank Park Senior Men	2 Jan	43:42	64.82%
2010	Date	Result	WAVA
manchesterarea XC Boggart Hole Clough Senior Men	4 Dec	44:22	63.85%
manchesterarea XC Sherdley Park Senior Men	21 Nov	42:08	67.24%
Snowdonia Marathon	30 Oct	3:33:57	62.39%
manchesterarea XC Heaton Park Senior Men	23 Oct	44:35	58.79%
Anglesey Marathon	26 Sep	3:42:10	60.08%
Boggart Chase 10k	19 Sep	42:41	69.13%
Perth Ultra Fest - 100km	4 Sep	9:54:42	53.23%
Sale 10	1 Aug	1:03:49	75.81%
Reebok Sale Sizzler	29 Jul	18:57	74.81%
Reebok Sale Sizzler	15 Jul	19:43	71.91%
Reebok Sale Sizzler	1 Jul	19:28	72.83%
Platt Fields 10k	27 Jun	42:34	69.32%
Boddington 50k	19 Jun	3:54:38	67.46%
Welsh Castles Relay Stage 12 - Llanbadarn Fynydd to Crossgates	13 Jun	1:11:05	74.19%
Salford 5k	8 May	19:39	72.15%
Shakespeare Marathon	25 Apr	3:23:30	65.60%
National Men's 12-Stage Road Relays - Long Leg	17 Apr	35:53	70.27%
Crawley Track Marathon	10 Apr	3:03:05	72.91%
Salford 10k	2 Apr	41:35	70.96%
Wilmslow Half Marathon	28 Mar	1:26:54	73.89%
English National Cross Country Championships (Senior Men)	27 Feb	57:55	61.52%
Alexandra Park 5K	7 Feb	19:22	73.21%
Pennine Bridleway Relay Leg 2	31 Jan	1:50:46	57.53%
manchesterareaXC - Match 5 - Wythenshawe Park (Mens)	30 Jan	39:23	69.68%
Northern Athletics Cross Country Championships	23 Jan	55:02	62.05%
manchesterareaXC - Match 4 - Woodbank Park (Mens)	3 Jan	40:07	70.62%
2009	Date	Result	WAVA
Abingdon Marathon	18 Oct	3:07:14	70.68%
Reebok Manchester Sale 5 Mile Race	25 May	31:51	73.02%
Draycote Water 35	22 Feb	4:46:53	61.62%
2008	Date	Result	WAVA
Trafford 10K	7 Sep	38:31	75.44%
Chester Half Marathon	18 May	1:25:59	73.48%

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