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ChristianPoulton M50

About

Race Times

All Races

Mileage

Training

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Cambridge Harriers

Races
57
Miles
17872
Miles
831
WAVA
84.96%
1500m
4:48
3000m
10:09
5000m
17:35
5k
18:51
5M
29:19
10000m
36:31
10k
35:44
10M
59:37
Half
1:18:28
20M
2:02:49
Mara
2:45:38

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Buddies

Dist	Races	PB	WB	2011	2012	2013	2014	2015	2017
1.5km	2	4:51 5:12/mi	79.59			4:51 79.59
3km	5	10:13 5:29/mi	80.37			10:13 80.13	10:16 80.37
5000m	5	17:35 5:40/mi	81.50			17:35 81.50	18:12 79.75
5mi	4	29:19 5:52/mi	80.51		33:13 70.18	29:19 80.15	29:48 80.51	30:14 79.99
9km	1	34:49 6:14/mi	74.89		34:49 74.89
10km	12	35:44 5:45/mi	83.89	36:30 78.99	36:09 79.75	35:44 82.01	36:40 80.57		36:07 83.89
7.5mi	2	49:21 6:35/mi	71.62		49:21 71.62	1:02:41 56.39
15km	1	1:03:51 6:51/mi	69.39			1:03:51 69.39
10mi	1	59:37 5:58/mi	80.52			59:37 80.52
13.1mi	10	1:18:28 5:59/mi	81.61	1:21:59 76.16	1:20:16 78.44	1:18:43 80.66	1:18:28 81.61
20mi	1	2:02:49 6:08/mi	81.61				2:02:49 81.61
26.2mi	10	2:45:38 6:19/mi	84.96	2:53:49 75.65	2:46:03 79.85	2:49:42 78.79	2:46:27 81.02	2:46:07 83.20	2:45:38 84.96

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	232	162	107	156	217	191	7	0	0	0	0	0	1071
2020	0	0	0	0	29	31	23	0	0	0	0	0	83
2019	208	220	106	30	96	103	82	129	170	199	157	225	1726
2019	32	24	57	329	84	0	0	0	8	0	0	0	533
2018	188	176	80	127	123	90	100	153	168	107	161	130	1602
2018	0	0	8	0	0	0	0	0	0	0	16	8	32
2017	185	110	239	209	178	153	168	187	202	232	128	103	2094
2017	0	0	0	0	0	38	0	0	0	8	24	8	78
2016	198	119	47	132	191	167	190	182	172	134	72	134	1737
2016	0	0	0	0	0	0	0	0	15	34	0	0	49
2015	191	308	300	255	141	172	148	252	163	153	182	190	2454
2014	297	219	230	145	223	132	244	335	99	142	218	228	2514
2013	147	85	166	188	155	156	229	223	192	185	204	238	2169
2013	0	19	0	0	0	0	0	0	0	0	0	0	19
2012	218	212	121	156	152	220	220	273	257	130	152	194	2305
2012	0	0	0	0	0	38	0	0	0	0	0	0	38
2011	0	0	0	0	0	0	0	0	0	0	12	187	200

Fri 5th Jun Jun 5	Sat 6th Jun Jun 6	Sun 7th Jun Jun 7	Mon 8th Jun Jun 8	Tue 9th Jun Jun 9	Wed 10th Jun Jun 10	Thu 11th Jun Jun 11
6.4mi, 51:53 Running - Hill Work Hill Reps - easy My legs were tired after cycling and running yesterday so just an easy session this morning Split Summary === 1) 1m - 7:48(7:48/m) 119cal 7.7/11.79mph 2) 1m - 7:57(7:57/m) 114cal 7.55/9.54mph 3) 1m - 8:01(8:01/m) 115cal 7.48/9.25mph 4) 1m - 8:31(8:31/m) 113cal 7.04/9.2mph 5) 1m - 7:39(7:39/m) 111cal 7.84/9.87mph 6) 1m - 8:37(8:37/m) 118cal 6.97/7.78mph 7) 0.42m - 3:20(7:54/m) 50cal 7.59/7.87mph Add a comment	1.6mi, 13:14 Running - Warm Down Jog home Split Summary === 1) 1m - 8:27(8:27/m) 118cal 7.11/9.96mph 2) 0.61m - 4:48(7:54/m) 73cal 7.6/8.35mph Add a comment 4.6mi, 49:28 Running - Easy Easy social run with Elaine Split Summary === 1) 1m - 10:56(10:56/m) 119cal 5.49/6.55mph 2) 1m - 11:00(11:00/m) 116cal 5.45/6.57mph 3) 1m - 11:05(11:05/m) 117cal 5.42/6.28mph 4) 1m - 10:20(10:20/m) 117cal 5.81/6.39mph 5) 0.62m - 6:07(9:49/m) 71cal 6.11/6.76mph Add a comment 2.1mi, 15:14 Running - Warm Up Slow jog to the bottom gates Split Summary === 1) 1m - 7:32(7:32/m) 122cal 7.96/13.05mph 2) 1m - 7:16(7:16/m) 118cal 8.26/8.6mph 3) 0.05m - 26(8:18/m) 6cal 7.23/8.6mph Add a comment	17.1mi, 2:16:06 Running - Long Run Long Run with one or two diversions My right calf stiffened up at mile 10 Split Summary === 1) 1m - 7:23(7:23/m) 120cal 8.12/10.81mph 2) 1m - 7:59(7:59/m) 119cal 7.52/8.58mph 3) 1m - 8:01(8:01/m) 120cal 7.48/9.85mph 4) 1m - 7:59(7:59/m) 118cal 7.51/8.08mph 5) 1m - 8:08(8:08/m) 120cal 7.38/8.14mph 6) 1m - 8:08(8:08/m) 119cal 7.37/8.75mph 7) 1m - 7:40(7:40/m) 118cal 7.83/14.15mph 8) 1m - 7:05(7:05/m) 120cal 8.48/10.02mph 9) 1m - 7:51(7:51/m) 116cal 7.65/9.85mph 10) 1m - 7:22(7:22/m) 126cal 8.14/16.74mph 11) 1m - 8:06(8:06/m) 121cal 7.41/8.47mph 12) 1m - 7:51(7:51/m) 119cal 7.64/8.75mph 13) 1m - 8:36(8:36/m) 117cal 6.97/9.62mph 14) 1m - 8:19(8:19/m) 116cal 7.22/7.97mph 15) 1m - 8:17(8:17/m) 117cal 7.25/7.97mph 16) 1m - 8:21(8:21/m) 120cal 7.19/8.56mph 17) 1m - 8:05(8:05/m) 118cal 7.43/8.27mph 18) 0.12m - 58(7:55/m) 14cal 7.57/7.91mph Add a comment	0mi, Cross-Training - Rest My right calf was very sore & stiff after yesterday's run so decided to rest today Add a comment	1.3mi, 8:07 Running - Steady-State Warm Down - Good Pace 8 minutes instead of 10 - right calf very sore Split Summary === 1) 1m - 6:25(6:25/m) 117cal 9.34/10.98mph 2) 0.26m - 1:41(6:22/m) 30cal 9.42/9.48mph Add a comment 0.6mi, 6:32 Running - Warm Down Jog home - my right calf was very painful Split Summary === 1) 0.63m - 6:32(10:20/m) 75cal 5.8/6.51mph Add a comment 4.4mi, 33:02 Running - Intervals 15 x 1’ with 1’ recoveries - run hard With David Reader Split Summary === 1) 0.18m - 1:01(5:35/m) 21cal 10.73/12.17mph 2) 0.09m - 1:03(12:07/m) 11cal 4.95/10.6mph 3) 0.19m - 1:04(5:46/m) 21cal 10.4/12.94mph 4) 0.08m - 1:05(12:48/m) 7cal 4.69/10.5mph 5) 0.19m - 1:06(5:40/m) 22cal 10.6/12.84mph 6) 0.08m - 1:05(13:44/m) 6cal 4.37/10.67mph 7) 0.19m - 1:03(5:39/m) 21cal 10.63/12.71mph 8) 0.09m - 1:08(12:39/m) 8cal 4.74/10.69mph 9) 0.18m - 1:01(5:38/m) 21cal 10.66/12.75mph 10) 0.09m - 1:05(11:35/m) 8cal 5.18/10.83mph 11) 0.18m - 1:02(5:40/m) 21cal 10.58/11.9mph 12) 0.08m - 1:06(13:00/m) 7cal 4.62/10.71mph 13) 0.19m - 1:04(5:39/m) 21cal 10.63/11.37mph 14) 0.09m - 1:09(13:06/m) 7cal 4.58/10.71mph 15) 0.19m - 1:02(5:30/m) 22cal 10.92/12.21mph 16) 0.09m - 1:04(11:14/m) 8cal 5.34/10.81mph 17) 0.18m - 1:02(5:39/m) 21cal 10.62/11.69mph 18) 0.09m - 1:05(12:11/m) 7cal 4.92/10.62mph 19) 0.19m - 1:05(5:44/m) 22cal 10.46/11.54mph 20) 0.06m - 1:05(18:53/m) 5cal 3.18/10.58mph 21) 0.2m - 1:02(5:11/m) 21cal 11.59/13.44mph 22) 0.09m - 1:03(11:35/m) 7cal 5.18/11.77mph 23) 0.21m - 1:06(5:19/m) 23cal 11.28/11.96mph 24) 0.1m - 1:02(10:50/m) 8cal 5.54/11.44mph 25) 0.19m - 1:01(5:17/m) 22cal 11.36/12.36mph 26) 0.09m - 1:05(12:12/m) 9cal 4.91/11.48mph 27) 0.2m - 1:02(5:14/m) 21cal 11.48/12.98mph 28) 0.09m - 1:02(11:56/m) 9cal 5.03/11.48mph 29) 0.2m - 1:01(5:11/m) 21cal 11.57/12.98mph 30) 0.09m - 1:03(11:39/m) 9cal 5.15/11.46mph 31) 0.19m - 1:01(5:15/m) 21cal 11.44/12.46mph 32) 0.01m - 8(11:23/m) 2cal 5.27/11.73mph Add a comment 1.6mi, 9:47 Running - Steady-State Warm Up - Good pace 9 minutes instead of 10. Felt tough Split Summary === 1) 1m - 6:08(6:08/m) 116cal 9.8/64.6mph 2) 0.59m - 3:39(6:11/m) 66cal 9.69/10.37mph Add a comment 0.3mi, 2:37 Running - Warm Up Pre-session Split Summary === 1) 0.32m - 2:37(8:17/m) 38cal 7.25/8.7mph Add a comment 0.7mi, 5:49 Running - Warm Up Run to the park gates Feeling tired after Sunday and my right calf was still stiff and sore Split Summary === 1) 0.71m - 5:49(8:12/m) 85cal 7.31/11.19mph Add a comment	0mi, Cross-Training - Rest I rested up today as my right calf was very stiff and sore after the interval session last night Add a comment	0.7mi, 5:28 Running - Warm Down Jog home Split Summary === 1) 0.65m - 5:28(8:22/m) 77cal 7.17/7.91mph Add a comment 5.3mi, 39:21 Running - Easy Easy run with David Reader & Andy Knight Split Summary === 1) 1m - 7:38(7:38/m) 120cal 7.86/9.08mph 2) 1m - 7:16(7:16/m) 118cal 8.25/8.91mph 3) 1m - 7:35(7:35/m) 122cal 7.91/9.93mph 4) 1m - 7:36(7:36/m) 120cal 7.9/8.25mph 5) 1m - 7:18(7:18/m) 117cal 8.22/8.64mph 6) 0.26m - 1:58(7:31/m) 31cal 7.99/8.12mph Add a comment 0.6mi, 4:41 Running - Warm Up Jog to the park Split Summary === 1) 0.57m - 4:41(8:14/m) 68cal 7.29/8.22mph Add a comment
Fri 12th Jun Jun 12	Sat 13th Jun Jun 13	Sun 14th Jun Jun 14	Mon 15th Jun Jun 15	Tue 16th Jun Jun 16	Wed 17th Jun Jun 17	Thu 18th Jun Jun 18
0mi, Cross-Training - Rest Another rest day due to sore right calf issues Add a comment	1mi, 8:11 Running - Warm Down Jog home Split Summary === 1) 0.98m - 8:11(8:23/m) 115cal 7.16/33.4mph Add a comment 5.3mi, 38:04 Running - Pyramids Pyramid Session with David Reader - 1’, 30s recovery, 2’, 1’ recovery; 3’, 1.5’ recovery; 4’, 2’ recovery; 5’, 2.5’ recovery; 4’, 2’ recovery; 3’, 1.5’ recovery; 2’, 1’ recovery. Split Summary === 1) 0.17m - 1:21(8:01/m) 19cal 7.48/9.83mph 2) 0.33m - 2:01(6:03/m) 38cal 9.91/11.17mph 3) 0.11m - 1:03(9:20/m) 13cal 6.42/9.58mph 4) 0.49m - 3:01(6:12/m) 54cal 9.68/10.29mph 5) 0.18m - 1:36(9:01/m) 21cal 6.65/10.21mph 6) 0.62m - 4:02(6:29/m) 72cal 9.26/10.31mph 7) 0.26m - 2:07(8:16/m) 29cal 7.26/8.75mph 8) 0.76m - 5:02(6:37/m) 88cal 9.08/9.83mph 9) 0.26m - 2:50(11:02/m) 27cal 5.44/8.75mph 10) 0.64m - 4:02(6:19/m) 73cal 9.5/10.14mph 11) 0.22m - 2:12(10:06/m) 22cal 5.94/9.56mph 12) 0.49m - 3:01(6:10/m) 56cal 9.72/16.55mph 13) 0.16m - 1:36(10:13/m) 14cal 5.88/9.46mph 14) 0.33m - 2:02(6:04/m) 39cal 9.89/13.75mph 15) 0.08m - 1:01(12:25/m) 7cal 4.83/11.33mph 16) 0.18m - 1:02(5:39/m) 21cal 10.61/13.32mph 17) 0.02m - 6(6:31/m) 1cal 9.22/10.79mph Add a comment 1mi, 8:06 Running - Warm Up Warm-up run to meet David Split Summary === 1) 1m - 8:00(8:00/m) 120cal 7.5/58.55mph 2) 0.01m - 6(7:15/m) 1cal 8.28/7.66mph Add a comment	11.5mi, 1:30:37 Running - Medium Long Run My right calf was still sore so I cut down the mileage quite a bit today Split Summary === 1) 1m - 8:04(8:04/m) 119cal 7.44/10.85mph 2) 1m - 7:34(7:34/m) 118cal 7.93/8.62mph 3) 1m - 7:50(7:50/m) 120cal 7.66/8.5mph 4) 1m - 7:43(7:43/m) 119cal 7.77/9.02mph 5) 1m - 7:45(7:45/m) 120cal 7.75/8.56mph 6) 1m - 7:36(7:36/m) 119cal 7.89/8.39mph 7) 1m - 7:48(7:48/m) 121cal 7.69/8.75mph 8) 1m - 8:02(8:02/m) 119cal 7.46/8.22mph 9) 1m - 8:30(8:30/m) 115cal 7.06/8.77mph 10) 1m - 7:53(7:53/m) 120cal 7.6/8.16mph 11) 1m - 7:46(7:46/m) 119cal 7.73/8.41mph 12) 0.5m - 4:05(8:09/m) 59cal 7.36/7.81mph Add a comment	4.3mi, 34:45 Running - Recovery Run Easy recovery run mostly on grass Split Summary === 1) 1m - 8:11(8:11/m) 115cal 7.33/8.47mph 2) 1m - 8:28(8:28/m) 120cal 7.09/8.5mph 3) 1m - 8:08(8:08/m) 118cal 7.38/8.47mph 4) 1m - 7:56(7:56/m) 119cal 7.57/9.81mph 5) 0.25m - 2:03(8:08/m) 29cal 7.37/8.01mph Add a comment	0.7mi, 6:52 Running - Warm Down Jog home Split Summary === 1) 0.72m - 6:52(9:29/m) 85cal 6.33/8.01mph Add a comment 5.8mi, 41:25 Running - Intervals Intervals - 5 x sets of: 4 minutes with 1 minute jog, then 2 minutes. With 1 minute jog between sets. With David Reader Split Summary === 1) 0.65m - 4:01(6:12/m) 74cal 9.69/10.85mph 2) 0.12m - 1:03(8:50/m) 15cal 6.8/10.06mph 3) 0.31m - 2:02(6:31/m) 36cal 9.21/10.5mph 4) 0.11m - 1:05(9:33/m) 10cal 6.29/8.81mph 5) 0.65m - 4:03(6:15/m) 75cal 9.6/10.5mph 6) 0.1m - 1:01(10:19/m) 8cal 5.81/9.5mph 7) 0.35m - 2:07(6:01/m) 40cal 9.98/10.96mph 8) 0.09m - 1:10(12:39/m) 9cal 4.74/9.75mph 9) 0.64m - 4:02(6:20/m) 74cal 9.47/10.94mph 10) 0.09m - 1:01(11:53/m) 7cal 5.05/10.16mph 11) 0.32m - 2:02(6:16/m) 38cal 9.59/12.31mph 12) 0.08m - 1:11(15:27/m) 7cal 3.88/9.39mph 13) 0.65m - 4:01(6:14/m) 74cal 9.63/10.79mph 14) 0.09m - 1:01(11:11/m) 8cal 5.36/9.6mph 15) 0.33m - 2:04(6:17/m) 38cal 9.54/11.25mph 16) 0.07m - 1:31(22:04/m) 6cal 2.72/9.6mph 17) 0.65m - 4:01(6:09/m) 76cal 9.75/11.5mph 18) 0.08m - 1:00(12:08/m) 6cal 4.95/9.83mph 19) 0.32m - 2:01(6:19/m) 36cal 9.5/10.56mph 20) 0.09m - 57(10:52/m) 7cal 5.52/8.93mph Add a comment 0.7mi, 5:34 Running - Warm Up Jog to the park gates to meet David Split Summary === 1) 0.68m - 5:34(8:07/m) 83cal 7.39/14.17mph Add a comment	0mi, Cross-Training - Rest I rested up again today to give my legs a chance to recover Add a comment	0.7mi, 5:17 Running - Warm Down Jog home Split Summary === 1) 0.69m - 5:17(7:41/m) 83cal 7.81/46.59mph Add a comment 5.7mi, 41:56 Running - Easy Easy run with David Reader and Andy Knight Split Summary === 1) 1m - 7:24(7:24/m) 118cal 8.11/8.87mph 2) 1m - 7:13(7:13/m) 118cal 8.32/8.68mph 3) 1m - 7:41(7:41/m) 119cal 7.81/9.04mph 4) 1m - 7:26(7:26/m) 118cal 8.07/8.41mph 5) 1m - 7:25(7:25/m) 118cal 8.09/8.5mph 6) 0.66m - 4:46(7:14/m) 78cal 8.29/9.08mph Add a comment 0.7mi, 5:39 Running - Warm Up Jog to the park gates Split Summary === 1) 0.72m - 5:39(7:50/m) 91cal 7.66/51.03mph Add a comment
Fri 19th Jun Jun 19	Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24	Thu 25th Jun Jun 25
4.3mi, 34:45 Running - Recovery Run Easy recovery run (tired legs) Split Summary === 1) 1m - 7:59(7:59/m) 120cal 7.52/8.5mph 2) 1m - 8:02(8:02/m) 117cal 7.48/8.04mph 3) 1m - 7:57(7:57/m) 119cal 7.55/8.5mph 4) 1m - 8:22(8:22/m) 117cal 7.17/7.83mph 5) 0.31m - 2:25(7:42/m) 38cal 7.8/8.39mph Add a comment	2.5mi, 21:12 Running - Warm Down Mixed surface warm-down & jog home Split Summary === 1) 1m - 8:18(8:18/m) 118cal 7.23/7.81mph 2) 1m - 8:32(8:32/m) 117cal 7.03/7.95mph 3) 0.54m - 4:21(8:04/m) 65cal 7.44/8.22mph Add a comment 4.2mi, 32:34 Running - Intervals Intervals - 8 x 2” with 2” jog recoveries With David Reader Split Summary === 1) 0.34m - 2:02(6:02/m) 38cal 9.94/11.48mph 2) 0.22m - 2:19(10:44/m) 26cal 5.59/9.81mph 3) 0.34m - 2:01(5:55/m) 39cal 10.15/12.42mph 4) 0.19m - 2:13(11:49/m) 21cal 5.08/10mph 5) 0.34m - 2:01(5:56/m) 39cal 10.11/13.4mph 6) 0.19m - 2:14(11:41/m) 19cal 5.14/13.4mph 7) 0.35m - 2:01(5:45/m) 40cal 10.42/11.5mph 8) 0.19m - 2:15(11:46/m) 20cal 5.1/10.58mph 9) 0.35m - 2:01(5:41/m) 40cal 10.55/11.46mph 10) 0.2m - 2:23(11:52/m) 21cal 5.06/10.81mph 11) 0.35m - 2:01(5:45/m) 40cal 10.43/12.25mph 12) 0.2m - 2:10(10:43/m) 22cal 5.6/11.37mph 13) 0.36m - 2:02(5:36/m) 41cal 10.73/12.02mph 14) 0.2m - 2:24(11:43/m) 22cal 5.12/12.48mph 15) 0.37m - 2:03(5:31/m) 43cal 10.88/12.46mph 16) 0.03m - 22(11:50/m) 3cal 5.07/12.56mph Add a comment 0.6mi, 5:30 Running - Warm Up Pre-session wam-up Split Summary === 1) 0.64m - 5:30(8:35/m) 75cal 6.98/8.12mph Add a comment 1mi, 8:11 Running - Warm Up Jog to the park to meet David Split Summary === 1) 1m - 8:05(8:05/m) 125cal 7.42/20.31mph 2) 0.01m - 5(9:45/m) 1cal 6.16/7.01mph Add a comment	15mi, 2:01:24 Running - Long Run Long Run Split Summary === 1) 1m - 7:38(7:38/m) 121cal 7.86/29.24mph 2) 1m - 7:30(7:30/m) 119cal 8/8.77mph 3) 1m - 8:17(8:17/m) 121cal 7.25/8.1mph 4) 1m - 7:41(7:41/m) 118cal 7.8/8.35mph 5) 1m - 7:45(7:45/m) 120cal 7.74/8.31mph 6) 1m - 7:52(7:52/m) 121cal 7.62/8.31mph 7) 1m - 8:09(8:09/m) 119cal 7.36/7.91mph 8) 1m - 8:03(8:03/m) 118cal 7.45/7.81mph 9) 1m - 8:09(8:09/m) 118cal 7.37/7.74mph 10) 1m - 8:01(8:01/m) 117cal 7.49/8.41mph 11) 1m - 8:12(8:12/m) 119cal 7.32/7.89mph 12) 1m - 8:40(8:40/m) 119cal 6.92/7.99mph 13) 1m - 8:49(8:49/m) 117cal 6.81/7.45mph 14) 1m - 8:22(8:22/m) 117cal 7.17/8.45mph 15) 1m - 8:12(8:12/m) 118cal 7.31/7.93mph 16) 0.01m - 4(9:26/m) 1cal 6.36/7.7mph Add a comment	4.3mi, 34:52 Running - Recovery Run Easy recovery run Split Summary === 1) 1m - 8:16(8:16/m) 118cal 7.25/21.19mph 2) 1m - 8:19(8:19/m) 120cal 7.22/8.64mph 3) 1m - 7:43(7:43/m) 118cal 7.78/8.5mph 4) 1m - 8:13(8:13/m) 117cal 7.3/8.04mph 5) 0.29m - 2:20(8:09/m) 34cal 7.36/8.83mph Add a comment	0.7mi, 6:23 Running - Warm Down Jog home Split Summary === 1) 0.65m - 6:23(9:45/m) 78cal 6.15/8.68mph Add a comment 6.2mi, 45:42 Running - Intervals Intervals - 8 x (2 min, 30 sec recovery, 1 min, 1 min recovery) Not sure that we got this session correct. Should have been 12 x 2'30" 1' easy jog but still a very tough session to do especially with the heat. With David Reader Split Summary === 1) 0.35m - 2:02(5:48/m) 41cal 10.33/12.21mph 2) 0.03m - 32(16:22/m) 3cal 3.67/9.96mph 3) 0.17m - 1:01(5:51/m) 19cal 10.25/11.52mph 4) 0.09m - 1:00(10:38/m) 8cal 5.64/10.21mph 5) 0.33m - 2:01(6:05/m) 38cal 9.87/11.37mph 6) 0.04m - 31(12:33/m) 8cal 4.78/9.71mph 7) 0.17m - 1:00(6:02/m) 19cal 9.93/10.46mph 8) 0.08m - 1:02(13:44/m) 7cal 4.37/10.02mph 9) 0.34m - 2:02(5:55/m) 38cal 10.14/10.79mph 10) 0.03m - 30(15:23/m) 3cal 3.9/10.06mph 11) 0.17m - 1:02(5:56/m) 20cal 10.1/11.1mph 12) 0.08m - 1:00(12:21/m) 6cal 4.86/10.14mph 13) 0.35m - 2:01(5:46/m) 41cal 10.41/11.79mph 14) 0.05m - 33(10:23/m) 6cal 5.78/10.25mph 15) 0.16m - 59(6:05/m) 18cal 9.86/11.79mph 16) 0.11m - 1:04(9:59/m) 10cal 6.01/10.33mph 17) 0.38m - 2:03(5:25/m) 41cal 11.07/11.29mph 18) 0.04m - 31(14:05/m) 4cal 4.26/11.17mph 19) 0.17m - 1:01(5:50/m) 21cal 10.29/11.63mph 20) 0.1m - 1:01(9:50/m) 12cal 6.1/10.27mph 21) 0.34m - 2:00(5:54/m) 39cal 10.16/10.77mph 22) 0.04m - 31(12:12/m) 3cal 4.92/10.5mph 23) 0.17m - 1:00(5:55/m) 20cal 10.13/11.54mph 24) 0.07m - 1:04(14:52/m) 5cal 4.04/10.23mph 25) 0.32m - 2:01(6:13/m) 39cal 9.64/11.33mph 26) 0.05m - 34(11:45/m) 4cal 5.1/8.45mph 27) 0.15m - 1:03(6:52/m) 16cal 8.73/9.52mph 28) 0.08m - 1:01(12:12/m) 7cal 4.92/8.52mph 29) 0.3m - 2:01(6:37/m) 34cal 9.06/10.77mph 30) 0.03m - 30(18:48/m) 2cal 3.19/8.91mph 31) 0.16m - 1:01(6:22/m) 18cal 9.42/11.02mph 32) 0.07m - 1:07(15:35/m) 5cal 3.85/9.77mph 33) 0.32m - 2:01(6:15/m) 37cal 9.6/10.35mph 34) 0.03m - 32(18:47/m) 3cal 3.19/9.2mph 35) 0.18m - 1:01(5:44/m) 21cal 10.46/11.69mph 36) 0.07m - 1:00(13:32/m) 5cal 4.44/10.6mph 37) 0.32m - 2:00(6:12/m) 36cal 9.69/12.42mph 38) 0.04m - 31(14:43/m) 3cal 4.08/9.33mph 39) 0.17m - 1:02(6:16/m) 18cal 9.58/10.33mph 40) 0.05m - 49(17:45/m) 4cal 3.38/10mph Add a comment 0.3mi, 2:36 Running - Warm Up Pre-session warm-up jog Split Summary === 1) 0.29m - 2:36(8:56/m) 35cal 6.72/8.22mph Add a comment 0.7mi, 5:31 Running - Warm Up Jog to the park Split Summary === 1) 0.68m - 5:31(8:08/m) 83cal 7.38/14.38mph Add a comment	4.4mi, 38:25 Running - Recovery Run Slow active recovery run - legs a little tired from yesterday's session Split Summary === 1) 1m - 8:22(8:22/m) 116cal 7.17/7.76mph 2) 1m - 8:53(8:53/m) 118cal 6.75/7.39mph 3) 1m - 8:47(8:47/m) 116cal 6.83/7.83mph 4) 1m - 9:08(9:08/m) 117cal 6.57/8.31mph 5) 0.38m - 3:14(8:31/m) 47cal 7.05/9.27mph Add a comment	0.7mi, 6:19 Running - General Split Summary === 1) 0.7m - 6:19(9:00/m) 89cal 6.67/16.45mph Add a comment 5.5mi, 41:21 Running - Easy Easy Run with David Reader - Boiling Hot Split Summary === 1) 1m - 7:22(7:22/m) 118cal 8.14/9.54mph 2) 1m - 7:29(7:29/m) 119cal 8.01/9.25mph 3) 1m - 7:30(7:30/m) 119cal 7.99/9.43mph 4) 1m - 7:44(7:44/m) 119cal 7.76/8.64mph 5) 1m - 7:38(7:38/m) 119cal 7.87/9.37mph 6) 0.5m - 3:37(7:17/m) 58cal 8.24/9.43mph Add a comment 0.7mi, 5:28 Running - Warm Up Jog to the park Split Summary === 1) 0.67m - 5:28(8:07/m) 79cal 7.39/11.19mph Add a comment
Fri 26th Jun Jun 26	Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2
4.3mi, 35:05 Running - General Split Summary === 1) 1m - 8:22(8:22/m) 120cal 7.18/18.87mph 2) 1m - 8:05(8:05/m) 119cal 7.43/8.08mph 3) 1m - 8:15(8:15/m) 119cal 7.27/7.76mph 4) 1m - 7:54(7:54/m) 118cal 7.59/7.95mph 5) 0.31m - 2:29(8:08/m) 36cal 7.38/7.78mph Add a comment	1.2mi, 10:22 Running - General Split Summary === 1) 1m - 8:38(8:38/m) 116cal 6.95/7.47mph 2) 0.2m - 1:44(8:35/m) 24cal 7/7.43mph Add a comment 0.8mi, 6:44 Running - General Split Summary === 1) 0.79m - 6:44(8:31/m) 93cal 7.04/7.64mph Add a comment 3.2mi, 24:42 Running - General Split Summary === 1) 0.18m - 1:02(5:49/m) 20cal 10.31/12mph 2) 0.03m - 45(24:17/m) 3cal 2.47/10.21mph 3) 0.18m - 1:02(5:34/m) 21cal 10.79/11.88mph 4) 0.04m - 46(20:23/m) 4cal 2.94/10.79mph 5) 0.19m - 1:00(5:16/m) 21cal 11.4/14.88mph 6) 0.16m - 2:02(13:00/m) 15cal 4.61/11.4mph 7) 0.21m - 1:01(4:57/m) 21cal 12.11/13.38mph 8) 0.04m - 44(16:35/m) 4cal 3.62/12.52mph 9) 0.2m - 1:01(4:59/m) 21cal 12.03/13.55mph 10) 0.05m - 45(15:22/m) 4cal 3.9/12.21mph 11) 0.2m - 1:01(4:59/m) 22cal 12.03/12.59mph 12) 0.18m - 2:05(11:48/m) 18cal 5.08/12.23mph 13) 0.19m - 1:02(5:24/m) 22cal 11.11/12.15mph 14) 0.03m - 45(29:50/m) 2cal 2.01/11.33mph 15) 0.19m - 1:01(5:17/m) 21cal 11.35/14.05mph 16) 0.03m - 45(21:51/m) 3cal 2.75/11.17mph 17) 0.19m - 1:01(5:27/m) 21cal 11.03/12.44mph 18) 0.15m - 2:07(14:00/m) 14cal 4.28/10.77mph 19) 0.21m - 1:02(5:01/m) 22cal 11.95/12.65mph 20) 0.04m - 43(18:56/m) 4cal 3.17/12.21mph 21) 0.21m - 1:02(5:01/m) 22cal 11.94/12.82mph 22) 0.04m - 44(16:49/m) 4cal 3.57/12.29mph 23) 0.2m - 1:01(5:04/m) 22cal 11.86/12.98mph 24) 0.01m - 16(17:37/m) 2cal 3.4/11.98mph Add a comment 1mi, 8:23 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 124cal 7.25/13.13mph 2) 0.01m - 6(7:33/m) 1cal 7.94/7.76mph Add a comment	6.6mi, 53:13 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 117cal 7.41/12.36mph 2) 1m - 7:53(7:53/m) 121cal 7.61/19.93mph 3) 1m - 8:02(8:02/m) 118cal 7.47/8.77mph 4) 1m - 7:49(7:49/m) 118cal 7.68/8.45mph 5) 1m - 8:36(8:36/m) 119cal 6.97/8.12mph 6) 1m - 8:10(8:10/m) 118cal 7.35/9.23mph 7) 0.56m - 4:37(8:11/m) 68cal 7.33/8.08mph Add a comment 3.1mi, 28:38 Running - General Split Summary === 1) 1m - 9:36(9:36/m) 116cal 6.25/6.7mph 2) 1m - 9:19(9:19/m) 117cal 6.44/6.8mph 3) 1m - 8:57(8:57/m) 117cal 6.7/7.12mph 4) 0.09m - 46(8:55/m) 10cal 6.72/6.93mph Add a comment 6.4mi, 51:40 Running - General Split Summary === 1) 1m - 7:37(7:37/m) 122cal 7.87/15.07mph 2) 1m - 8:32(8:32/m) 119cal 7.04/8.85mph 3) 1m - 7:59(7:59/m) 118cal 7.51/8.1mph 4) 1m - 8:03(8:03/m) 118cal 7.45/7.85mph 5) 1m - 8:24(8:24/m) 117cal 7.15/8.16mph 6) 1m - 8:03(8:03/m) 121cal 7.45/9.56mph 7) 0.38m - 3:02(8:02/m) 45cal 7.47/8.04mph Add a comment	4.2mi, 37:26 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 117cal 7.07/29.49mph 2) 1m - 9:25(9:25/m) 123cal 6.37/8.35mph 3) 1m - 9:14(9:14/m) 117cal 6.5/7.35mph 4) 1m - 9:02(9:02/m) 117cal 6.64/10.75mph 5) 0.16m - 1:16(8:06/m) 19cal 7.41/8.25mph Add a comment	0.7mi, 5:35 Running - General Split Summary === 1) 0.67m - 5:35(8:20/m) 79cal 7.2/8.93mph Add a comment 4.4mi, 32:49 Running - General Split Summary === 1) 0.83m - 5:04(6:05/m) 96cal 9.85/11.88mph 2) 0.07m - 1:32(23:03/m) 6cal 2.6/11.63mph 3) 0.83m - 5:02(6:05/m) 92cal 9.86/10.73mph 4) 0.07m - 1:38(24:28/m) 6cal 2.45/9.35mph 5) 0.82m - 5:04(6:09/m) 96cal 9.76/11.56mph 6) 0.05m - 1:34(28:54/m) 5cal 2.08/9.79mph 7) 0.8m - 5:01(6:18/m) 92cal 9.52/11.35mph 8) 0.06m - 2:06(34:46/m) 4cal 1.73/9.16mph 9) 0.8m - 5:02(6:20/m) 93cal 9.47/12.36mph 10) 0.04m - 46(21:44/m) 4cal 2.76/9.31mph Add a comment 0.7mi, 5:14 Running - General Split Summary === 1) 0.69m - 5:14(7:36/m) 81cal 7.9/9.02mph Add a comment	14.6mi, 1:31:30 Cycling - General Split Summary === 1) 5m - 32:56(6:35/m) 340cal 9.11/22mph 2) 5m - 29:23(5:53/m) 295cal 10.21/20.77mph 3) 4.61m - 29:11(6:19/m) 260cal 9.49/23.25mph Add a comment 7.9mi, 40:36 Cycling - General Split Summary === 1) 5m - 24:07(4:49/m) 279cal 12.44/32.39mph 2) 2.92m - 16:29(5:38/m) 235cal 10.64/18.79mph Add a comment	0.8mi, 5:08 Running - General Split Summary === 1) 0.75m - 5:08(6:50/m) 90cal 8.79/13.32mph Add a comment 5.3mi, 39:52 Running - General Split Summary === 1) 1m - 7:48(7:48/m) 120cal 7.69/10.1mph 2) 1m - 7:34(7:34/m) 118cal 7.92/8.62mph 3) 1m - 7:44(7:44/m) 121cal 7.77/9.58mph 4) 1m - 7:36(7:36/m) 119cal 7.89/9.35mph 5) 1m - 7:18(7:18/m) 118cal 8.22/9.04mph 6) 0.25m - 1:52(7:19/m) 30cal 8.19/8.77mph Add a comment 0.7mi, 4:54 Running - General Split Summary === 1) 0.66m - 4:54(7:23/m) 81cal 8.13/14.69mph Add a comment

2017	Distance	Date	Result	WAVA
Beachy Head Marathon	26.2mi	28 Oct		0.00%
Vitality London 10,000	10km	29 May	36:07	83.89%
London Marathon	26.2mi	23 Apr	2:45:38	84.96%
2016	Distance	Date	Result	WAVA
Cader Idris Fell Race	11mi	21 May		0.00%
Ras Moel Eilio	8mi	14 May	1:14:09	53.66%
2015	Distance	Date	Result	WAVA
Eltham Park 5	5mi	31 May	30:14	79.99%
Hamburg Marathon	26.2mi	26 Apr	2:46:07	83.20%
2014	Distance	Date	Result	WAVA
Amsterdam Marathon	26.2mi	19 Oct		0.00%
Cardiff Half Marathon	13.1mi	5 Oct		0.00%
Middlesex 10K Championship	10km	27 Sep		0.00%
BMC/Cambridge Harriers Open Meeting	5000mi	20 Aug		0.00%
BMC/Cambridge Harriers Open Meeting	3km	23 Jul	10:16	80.37%
The National Lottery Newham London Anniversary Run	5mi	20 Jul	29:48	80.51%
Dartford Half Marathon	13.1mi	13 Jul	1:24:16	78.12%
BMC/Cambridge Harriers Open Meeting	5000mi	25 Jun	18:12	79.75%
Kent 10K Championship	10000mi	18 Jun	37:26	80.70%
Kent Roadrunner Marathon	26.2mi	31 May	2:57:28	75.99%
BMC/Cambridge Harriers Open Meeting	3000mi	28 May	10:19	79.98%
Bupa London 10,000	10km	25 May	36:40	80.57%
London Marathon	26.2mi	13 Apr	2:46:27	81.02%
Paddock Wood Half Marathon	13.1mi	30 Mar	1:19:39	80.40%
Finchley 20	20mi	9 Mar	2:02:49	81.61%
Reading Half Marathon	13.1mi	2 Mar	1:18:28	81.61%
2013	Distance	Date	Result	WAVA
London Cross Country Championships	10km	16 Nov		0.00%
Athens Classic Marathon	26.2mi	10 Nov	2:49:42	78.79%
Beat the Hour	10mi	20 Oct	59:37	80.52%
Bournemouth Marathon	26.2mi	6 Oct	2:50:16	78.53%
British Athletics League Qualifier	5000mi	14 Sep	17:35	81.50%
Southern Counties Vets' League Final	1.5km	1 Sep	4:51	79.59%
Southern Counties Vets' League Final 3k	3km	1 Sep	10:13	80.13%
Canterbury Half Marathon	13.1mi	26 Aug	1:22:54	76.59%
BMC Regional Race - Eltham	1500mi	14 Aug	4:48	80.42%
Olympic Park Anniversary Run	5mi	21 Jul	29:19	80.15%
BMC Regional Race - Eltham	3000mi	17 Jul	10:09	80.65%
K.C.A.A. 10,000 Championship	10000mi	26 Jun	36:31	80.25%
Southend Half Marathon	13.1mi	9 Jun	1:18:43	80.66%
Bupa London 10,000	10km	27 May	35:44	82.01%
BMC Regional Race - Eltham	3000mi	22 May	10:13	80.13%
Milton Keynes Marathon	26.2mi	6 May	2:50:13	78.56%
Greenwich Meridian 10km	10km	3 Mar	38:38	75.85%
Tunbridge Wells Half Marathon	13.1mi	24 Feb	1:23:04	76.44%
Postponed- Southern Cross Country Championships (Mens)	15km	26 Jan	1:03:51	69.39%
Box Hill Fell Race	7.5mi	19 Jan	1:02:41	56.39%
Bexley Parkrun	5km	12 Jan	18:51	75.46%
Kent Cross Country Championship (Senior Men)	12km	5 Jan	48:23	72.63%
Greenwich parkrun	5km	1 Jan	19:16	73.83%
2012	Distance	Date	Result	WAVA
Cambridge Harriers 7.5-mile XC Race	7.5mi	29 Dec	49:21	71.62%
Bexley Parkrun	5km	25 Dec	19:20	73.57%
Kent Vets Cross Country Championships	9km	15 Dec	34:49	74.89%
South of England Masters XC M50 & M60	10km	8 Dec	39:24	73.77%
South of the Thames	5mi	24 Nov	33:13	70.18%
Beckenham Charity Trail 10k	10km	11 Nov	38:47	74.94%
Berlin Marathon	26.2mi	30 Sep	2:46:03	79.85%
The Canterbury Half Marathon	13.1mi	27 Aug	1:21:45	77.02%
Thunder Run 24hr	10km	28 Jul		0.00%
Crisis Square Mile Run	6km	14 Jun	24:10	70.63%
Southend Half Marathon	13.1mi	10 Jun	1:20:16	78.44%
BUPA London 10,000	10km	27 May	36:49	78.95%
London Marathon	26.2mi	22 Apr	2:54:36	75.94%
Regent's Park 10k Winter Series #6	10km	4 Mar	37:33	77.40%
The Lifestyle Renault Tunbridge Wells Half Marathon	13.1mi	26 Feb	1:20:35	78.13%
Regent's Park 10k Winter Series #4	10km	8 Jan	36:09	79.75%
2011	Distance	Date	Result	WAVA
Regents Park Winter 10k Series	10km	6 Nov	36:30	78.99%
Edinburgh Marathon	26.2mi	22 May	2:53:49	75.65%
Tunbridge Wells Half Marathon	13.1mi	27 Feb	1:21:59	76.16%

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