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Short Strider M55

About

Race Times

All Races

Mileage

Training

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Watford Joggers

Races
78
Miles
6333
WAVA
62.62%
Mile
7:26
5k
25:48
5M
39:34
10k
54:13
Half
1:57:12

Race Standard

Grey Fox (59)

Planned Races
20th Oct 19	Yorkshire Marathon
1st Dec 19	Sunday League Race #2 Trent Park
22nd Dec 19	Sunday XC League Race 3
5th Jan 20	Herts XC Champs
12th Jan 20	Sunday XC League Race 4
9th Feb 20	Sunday XC League Race 5

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This user has collected 90 badges.

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Groups

This user is a member of Fetch real ale drinkers (FRAD), GPS Users, New Fetch Game, Run The Sum 2018

2019 Targets

RUN
1170

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Dist	Races	PB	WB	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	4	7:26 7:26/mi	60.47			7:34 56.51		7:31 58.31			7:26 59.96	7:26 60.47
3km	2	15:06 8:06/mi	57.37			15:29 54.59		15:06 57.37
5km	23	25:48 8:18/mi	59.59			25:56 57.80		25:48 58.61	30:36 50.22	28:10 55.02	26:56 58.03	26:27 59.59
6km	3	35:28 9:31/mi	51.13		35:53 49.32		36:12 49.69	35:28 51.13
7km	1	45:44 10:31/mi	49.14									45:44 49.14
5mi	24	39:34 7:55/mi	62.62	44:46 54.46	43:26 56.59		39:34 62.62
10km	4	54:13 8:44/mi	58.88			54:13 57.08		56:26 56.21				55:15 58.88
15.5km	2	1:26:32 8:59/mi	56.81			1:26:32 56.81
12mi	1	1:55:32 9:38/mi	55.78								1:55:32 55.78
13.1mi	5	1:57:12 8:57/mi	59.44			2:01:52 55.41	1:57:12 58.12				2:02:44 57.49	1:59:48 59.44
16.5mi	1	2:39:28 9:42/mi	57.18									2:39:28 57.18

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	85	85	82	84	130	118	84	108	154	48	0	0	977
2018	92	47	51	75	110	69	77	63	87	76	101	68	918
2017	15	16	21	44	20	59	70	60	70	55	47	63	541
2016	89	16	3	5	22	50	16	33	82	75	27	16	433
2015	95	61	70	91	101	93	119	50	55	81	49	33	898
2014	117	102	122	122	102	72	11	13	16	27	67	90	860
2013	67	74	105	11	56	39	97	82	97	78	90	84	880
2012	12	2	21	32	43	20	13	74	75	80	39	56	467
2011	0	0	0	0	71	80	47	30	57	69	0	5	359

Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25
8.1mi, 1:20:16 Running - Commute Split Summary === 1) 1m - 10:49(10:49/m) 142/154bpm 115cal 5.54/7.06mph 2) 1m - 9:56(9:56/m) 156/166bpm 122cal 6.04/6.66mph 3) 1m - 9:35(9:35/m) 163/181bpm 126cal 6.26/6.8mph 4) 1m - 10:21(10:21/m) 155/173bpm 125cal 5.8/6.85mph 5) 1m - 9:39(9:39/m) 160/170bpm 126cal 6.21/7.56mph 6) 1m - 9:04(9:04/m) 164/174bpm 122cal 6.62/7.58mph 7) 1m - 10:03(10:03/m) 158/168bpm 124cal 5.97/6.82mph 8) 1m - 9:36(9:36/m) 165/185bpm 126cal 6.25/7.33mph 9) 0.09m - 1:11(13:23/m) 174/185bpm 15cal 4.48/5.57mph Add a comment 0.7mi, 17:42 Cross-Training - Walking Split Summary === 1) 0.72m - 17:42(24:33/m) 90/113bpm 86cal 38/69rpm 2.44/4.26mph Add a comment 0.5mi, 10:29 Cross-Training - Walking Split Summary === 1) 0.53m - 10:29(19:53/m) 95/112bpm 58cal 42/78rpm 3.02/4.53mph Add a comment	0.4mi, 6:58 Cross-Training - Walking Add a comment 1.8mi, 21:57 Running - Barefoot Chord came out of sole. Need to repair Had to do last 1/2 mile properly barefoot. Split Summary === 1) 1m - 11:58(11:58/m) 130/140bpm 114cal 5.01/6.26mph 2) 0.79m - 9:59(12:40/m) 135/147bpm 100cal 4.74/5.85mph Add a comment 0.6mi, 11:03 Cross-Training - Walking Split Summary === 1) 0.57m - 11:03(19:29/m) 96/104bpm 59cal 54/66rpm 3.08/4.07mph Add a comment 0.6mi, 9:22 Cross-Training - Walking Split Summary === 1) 0.56m - 9:22(16:49/m) 100/110bpm 52cal 56/77rpm 3.57/4.88mph Add a comment 0.4mi, 6:29 Cross-Training - Walking Split Summary === 1) 0.39m - 6:29(16:34/m) 102/136bpm 43cal 55/77rpm 3.62/5.01mph Add a comment	17.5mi, 3:34:44 Running - Long Run To Harpenden and back along the Nickey Line Split Summary === 1) 1m - 11:50(11:50/m) 136/151bpm 120cal 5.07/5.97mph 2) 1m - 15:29(15:29/m) 135/151bpm 146cal 3.87/6.03mph 3) 1m - 11:38(11:38/m) 142/147bpm 120cal 5.16/6.39mph 4) 1m - 12:14(12:14/m) 135/144bpm 116cal 4.91/5.89mph 5) 1m - 11:46(11:46/m) 137/141bpm 106cal 5.1/5.72mph 6) 1m - 11:53(11:53/m) 137/143bpm 108cal 5.05/5.7mph 7) 1m - 12:40(12:40/m) 137/146bpm 113cal 4.74/5.8mph 8) 1m - 11:15(11:15/m) 141/146bpm 111cal 5.34/6.43mph 9) 1m - 13:46(13:46/m) 136/150bpm 117cal 4.36/6.16mph 10) 1m - 11:18(11:18/m) 143/147bpm 116cal 5.31/5.89mph 11) 1m - 13:06(13:06/m) 138/146bpm 112cal 4.58/7.33mph 12) 1m - 12:30(12:30/m) 139/148bpm 114cal 4.8/6.1mph 13) 1m - 11:48(11:48/m) 147/153bpm 123cal 5.08/6.05mph 14) 1m - 11:37(11:37/m) 147/153bpm 123cal 5.17/5.76mph 15) 1m - 12:09(12:09/m) 148/159bpm 127cal 4.94/6.16mph 16) 1m - 11:25(11:25/m) 147/158bpm 113cal 5.26/5.91mph 17) 1m - 13:04(13:04/m) 149/162bpm 141cal 4.59/5.89mph 18) 0.46m - 5:18(11:36/m) 150/155bpm 54cal 5.17/5.47mph Add a comment	2mi, 24:14 Running - Recovery Run Split Summary === 1) 1m - 12:39(12:39/m) 130/156bpm 121cal 4.74/5.18mph 2) 1m - 11:35(11:36/m) 125/133bpm 105cal 5.17/6.1mph Add a comment	3.6mi, 35:51 Running - General Split Summary === 1) 1m - 10:51(10:51/m) 132/144bpm 107cal 5.53/15.07mph 2) 1m - 9:55(9:55/m) 143/152bpm 109cal 6.05/6.41mph 3) 1m - 9:44(9:44/m) 148/153bpm 112cal 6.16/6.87mph 4) 0.55m - 5:20(9:39/m) 154/159bpm 66cal 6.22/7.08mph Add a comment 0.4mi, 6:06 Cross-Training - Walking Split Summary === 1) 0.35m - 6:06(17:25/m) 100/111bpm 39cal 52/65rpm 3.44/4.32mph Add a comment 0.7mi, 13:49 Cross-Training - Walking Split Summary === 1) 0.7m - 13:49(19:47/m) 99/106bpm 74cal 52/72rpm 3.03/4.47mph Add a comment 0.7mi, 13:10 Cross-Training - Walking Split Summary === 1) 0.65m - 13:10(20:20/m) 98/107bpm 69cal 48/74rpm 2.95/4.05mph Add a comment 0.4mi, 7:36 Cross-Training - Walking Split Summary === 1) 0.41m - 7:36(18:46/m) 91/96bpm 40cal 52/61rpm 3.2/4.24mph Add a comment	0.4mi, 7:37 Cross-Training - Walking Split Summary === 1) 0.37m - 7:37(20:44/m) 95/102bpm 43cal 49/59rpm 2.89/3.72mph Add a comment 0.6mi, 14:13 Cross-Training - Walking Split Summary === 1) 0.62m - 14:13(22:52/m) 91/107bpm 73cal 41/63rpm 2.62/4.26mph Add a comment 0.4mi, 6:35 Cross-Training - Walking Split Summary === 1) 0.4m - 6:35(16:33/m) 105/116bpm 43cal 53/68rpm 3.62/4.84mph Add a comment	19mi, 3:48:06 Running - Long Run Split Summary === 1) 1m - 11:04(11:04/m) 140/153bpm 113cal 5.42/6.1mph 2) 1m - 10:45(10:45/m) 151/158bpm 124cal 5.58/6.28mph 3) 1m - 10:48(10:48/m) 150/155bpm 123cal 5.56/6.14mph 4) 1m - 10:55(10:55/m) 148/157bpm 117cal 5.5/5.8mph 5) 1m - 11:47(11:47/m) 157/173bpm 144cal 5.09/5.66mph 6) 1m - 11:01(11:02/m) 166/178bpm 146cal 5.44/5.63mph 7) 1m - 11:03(11:03/m) 161/174bpm 141cal 5.43/5.68mph 8) 1m - 11:09(11:09/m) 154/173bpm 130cal 5.38/5.61mph 9) 1m - 12:41(12:41/m) 152/171bpm 140cal 4.73/5.8mph 10) 1m - 12:03(12:03/m) 155/168bpm 143cal 4.98/5.47mph 11) 1m - 12:04(12:04/m) 169/180bpm 167cal 4.97/5.63mph 12) 1m - 12:11(12:11/m) 170/179bpm 170cal 4.92/5.49mph 13) 1m - 13:16(13:16/m) 161/182bpm 160cal 4.53/5.55mph 14) 1m - 12:21(12:21/m) 173/186bpm 171cal 4.86/5.2mph 15) 1m - 12:25(12:25/m) 164/176bpm 168cal 4.83/5.32mph 16) 1m - 12:42(12:42/m) 159/167bpm 163cal 4.73/5.3mph 17) 1m - 13:10(13:10/m) 157/185bpm 154cal 4.56/5.45mph 18) 1m - 13:34(13:34/m) 162/172bpm 176cal 4.42/5.07mph 19) 1m - 13:04(13:04/m) 169/176bpm 182cal 4.59/5.16mph Add a comment 0.5mi, 8:22 Cross-Training - Walking Split Summary === 1) 0.52m - 8:22(15:56/m) 86/100bpm 51cal 58/77rpm 3.76/5.13mph Add a comment 0.6mi, 10:52 Cross-Training - Walking Split Summary === 1) 0.59m - 10:52(18:19/m) 97/109bpm 59cal 54/80rpm 3.27/4.11mph Add a comment 0.4mi, 7:43 Cross-Training - Walking Split Summary === 1) 0.44m - 7:43(17:45/m) 105/117bpm 50cal 51/75rpm 3.38/4.91mph Add a comment
Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2
0.4mi, 6:39 Cross-Training - Walking Split Summary === 1) 0.35m - 6:39(19:00/m) 98/111bpm 36cal 49/60rpm 3.16/3.78mph Add a comment 0.6mi, 10:59 Cross-Training - Walking Split Summary === 1) 0.57m - 10:59(19:16/m) 98/111bpm 61cal 53/63rpm 3.11/3.9mph Add a comment 0.6mi, 12:16 Cross-Training - Walking Split Summary === 1) 0.58m - 12:16(21:04/m) 94/109bpm 68cal 48/75rpm 2.85/4.36mph Add a comment 0.5mi, 10:02 Cross-Training - Walking Split Summary === 1) 0.47m - 10:02(21:09/m) 91/106bpm 48cal 49/75rpm 2.84/3.3mph Add a comment	6mi, 1:02:14 Running - General Split Summary === 1) 1m - 10:20(10:20/m) 147/158bpm 117cal 5.8/6.39mph 2) 1m - 10:37(10:37/m) 147/164bpm 121cal 5.65/6.12mph 3) 1m - 10:56(10:56/m) 139/151bpm 116cal 5.49/6.47mph 4) 1m - 9:55(9:55/m) 142/147bpm 108cal 6.05/6.39mph 5) 1m - 9:34(9:34/m) 146/149bpm 109cal 6.27/6.8mph 6) 1m - 10:39(10:39/m) 141/147bpm 113cal 5.64/6.47mph 7) 0.02m - 13(12:05/m) 140/142bpm 2cal 4.97/5.2mph Add a comment 0.5mi, 8:27 Cross-Training - Walking Split Summary === 1) 0.53m - 8:27(16:02/m) 87/94bpm 51cal 58/90rpm 3.74/4.49mph Add a comment 0.7mi, 14:51 Cross-Training - Walking Split Summary === 1) 0.71m - 14:51(21:01/m) 74/109bpm 76cal 49/80rpm 2.85/3.9mph Add a comment 0.6mi, 13:28 Cross-Training - Walking Split Summary === 1) 0.62m - 13:28(21:43/m) 92/109bpm 74cal 45/93rpm 2.76/3.95mph Add a comment 0.6mi, 14:27 Cross-Training - Walking Split Summary === 1) 0.63m - 14:27(22:47/m) 103/122bpm 90cal 42/79rpm 2.63/4.61mph Add a comment	2.5mi, 28:22 Running - Warm Down Split Summary === 1) 1m - 12:23(12:23/m) 158/173bpm 155cal 4.85/6.35mph 2) 1m - 10:44(10:44/m) 143/155bpm 117cal 5.59/6.14mph 3) 0.49m - 5:15(10:48/m) 138/147bpm 53cal 5.56/6.32mph Add a comment 3.1mi, 31:00 Running - parkrun Split Summary === 1) 1m - 10:03(10:03/m) 126/138bpm 99cal 5.97/6.91mph 2) 1m - 9:44(9:44/m) 143/174bpm 104cal 6.16/7.22mph 3) 1m - 10:01(10:01/m) 153/174bpm 121cal 5.99/6.91mph 4) 0.13m - 1:12(9:33/m) 151/153bpm 14cal 6.28/6.59mph Add a comment 7mi, 1:16:31 Running - General Got lost around Bennetts End Split Summary === 1) 1m - 11:12(11:12/m) 147/167bpm 127cal 5.36/5.91mph 2) 1m - 10:31(10:31/m) 161/177bpm 138cal 5.7/6.3mph 3) 1m - 11:26(11:26/m) 146/155bpm 126cal 5.24/5.68mph 4) 1m - 11:03(11:03/m) 146/151bpm 123cal 5.43/5.95mph 5) 1m - 10:52(10:52/m) 141/153bpm 111cal 5.53/6.03mph 6) 1m - 10:47(10:47/m) 141/152bpm 112cal 5.56/6.07mph 7) 1m - 10:36(10:36/m) 138/145bpm 100cal 5.66/6.16mph 8) 0.01m - 3(8:28/m) 139/140bpm 7.09/5.57mph Add a comment	2.5mi, 26:38 Running - General Legs felt very heavy. Split Summary === 1) 1m - 11:24(11:24/m) 135/143bpm 116cal 5.27/5.82mph 2) 1m - 10:20(10:20/m) 139/150bpm 110cal 5.81/6.28mph 3) 0.47m - 4:55(10:28/m) 141/151bpm 54cal 5.73/6.18mph Add a comment 0.4mi, 6:11 Cross-Training - Walking Split Summary === 1) 0.37m - 6:11(16:36/m) 91/101bpm 31cal 57/62rpm 3.61/3.9mph Add a comment	0.4mi, 14:45 Cross-Training - Walking Split Summary === 1) 0.43m - 14:45(34:03/m) 85/103bpm 68cal 23/61rpm 1.76/4.72mph Add a comment 0.5mi, 9:35 Cross-Training - Walking Split Summary === 1) 0.5m - 9:35(19:20/m) 93/102bpm 49cal 53/66rpm 3.1/4.53mph Add a comment 0.7mi, 14:58 Cross-Training - Walking Split Summary === 1) 0.68m - 14:58(21:53/m) 95/112bpm 81cal 46/79rpm 2.74/4.53mph Add a comment 0.5mi, 12:11 Cross-Training - Walking Split Summary === 1) 0.54m - 12:11(22:37/m) 88/102bpm 59cal 46/80rpm 2.65/3.63mph Add a comment	0.6mi, 11:00 Cross-Training - Walking Split Summary === 1) 0.61m - 11:00(18:11/m) 88/99bpm 59cal 52/64rpm 3.3/4.15mph Add a comment 0.7mi, 22:16 Cross-Training - Walking Split Summary === 1) 0.7m - 22:16(32:02/m) 93/116bpm 107cal 29/75rpm 1.87/4.57mph Add a comment 0.3mi, 4:31 Cross-Training - Walking Split Summary === 1) 0.28m - 4:31(16:07/m) 111/123bpm 33cal 53/68rpm 3.72/4.66mph Add a comment	0.1mi, 1:43 Cross-Training - Walking Split Summary === 1) 0.08m - 1:43(20:14/m) 104/107bpm 10cal 50/57rpm 2.97/3.28mph Add a comment 0.4mi, 5:57 Cross-Training - Walking Split Summary === 1) 0.36m - 5:57(16:43/m) 96/102bpm 37cal 58/63rpm 3.59/3.74mph Add a comment 3.8mi, 44:49 Running - Commute Split Summary === 1) 1m - 10:40(10:40/m) 132/139bpm 110cal 5.63/6.22mph 2) 1m - 11:54(11:54/m) 128/139bpm 111cal 5.04/5.99mph 3) 1m - 12:24(12:24/m) 128/139bpm 112cal 4.84/5.93mph 4) 0.77m - 9:51(12:52/m) 129/138bpm 90cal 4.66/5.63mph Add a comment 0.5mi, 10:49 Cross-Training - Walking Split Summary === 1) 0.53m - 10:49(20:29/m) 96/110bpm 65cal 47/79rpm 2.93/4.63mph Add a comment 0.3mi, 7:53 Cross-Training - Walking Split Summary === 1) 0.33m - 7:53(23:54/m) 92/110bpm 45cal 42/64rpm 2.51/4.24mph Add a comment 0.6mi, 11:03 Cross-Training - Walking Split Summary === 1) 0.6m - 11:03(18:32/m) 96/108bpm 65cal 53/90rpm 3.24/4.4mph Add a comment 0.5mi, 9:28 Cross-Training - Walking Split Summary === 1) 0.5m - 9:28(19:00/m) 101/117bpm 56cal 50/78rpm 3.16/4.47mph Add a comment
Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9
0.4mi, 7:58 Cross-Training - Walking Split Summary === 1) 0.42m - 7:58(18:57/m) 92/103bpm 49cal 40/64rpm 3.17/3.9mph Add a comment 0.6mi, 10:25 Cross-Training - Walking Split Summary === 1) 0.59m - 10:25(17:42/m) 95/108bpm 59cal 53/69rpm 3.39/4.11mph Add a comment 0.8mi, 39:52 Cross-Training - Walking Split Summary === 1) 0.83m - 39:52(47:45/m) 76/102bpm 141cal 20/78rpm 1.26/3.76mph Add a comment 0.6mi, 11:56 Cross-Training - Walking Split Summary === 1) 0.64m - 11:56(18:42/m) 93/107bpm 67cal 51/64rpm 3.21/4.28mph Add a comment 0.6mi, 13:12 Cross-Training - Walking Split Summary === 1) 0.61m - 13:12(21:40/m) 93/109bpm 68cal 48/78rpm 2.77/4.57mph Add a comment	4mi, 37:51 Running - Tempo Split Summary === 1) 1m - 9:48(9:48/m) 125/136bpm 96cal 6.12/6.68mph 2) 1m - 9:29(9:29/m) 140/146bpm 102cal 6.33/6.87mph 3) 1m - 8:37(8:37/m) 157/168bpm 113cal 6.96/7.26mph 4) 1m - 9:29(9:29/m) 159/169bpm 125cal 6.33/7.31mph 5) 0.04m - 27(12:43/m) 155/159bpm 5cal 4.72/6.28mph Add a comment 0.4mi, 10:59 Cross-Training - Walking Split Summary === 1) 0.43m - 10:59(25:48/m) 84/100bpm 56cal 33/79rpm 2.33/4.47mph Add a comment 0.9mi, 31:02 Cross-Training - Walking Split Summary === 1) 0.86m - 31:02(35:54/m) 83/106bpm 127cal 24/78rpm 1.67/4.61mph Add a comment 0.6mi, 15:38 Cross-Training - Walking Split Summary === 1) 0.64m - 15:38(24:22/m) 87/97bpm 79cal 43/76rpm 2.46/4.3mph Add a comment 0.5mi, 12:41 Cross-Training - Walking Split Summary === 1) 0.54m - 12:41(23:26/m) 90/99bpm 60cal 46/80rpm 2.56/4.11mph Add a comment	10.7mi, 1:52:03 Running - General Split Summary === 1) 1m - 10:29(10:29/m) 129/140bpm 106cal 5.72/6.16mph 2) 1m - 11:00(11:00/m) 144/160bpm 123cal 5.45/6.14mph 3) 1m - 10:09(10:09/m) 143/152bpm 115cal 5.91/6.53mph 4) 1m - 10:07(10:07/m) 151/157bpm 120cal 5.93/6.97mph 5) 0.82m - 8:09(9:54/m) 148/156bpm 95cal 6.06/7.35mph 6) 1m - 11:21(11:21/m) 149/163bpm 130cal 5.28/7.39mph 7) 1m - 8:54(8:54/m) 159/165bpm 120cal 6.75/7.56mph 8) 1m - 9:14(9:14/m) 165/175bpm 129cal 6.5/8.14mph 9) 1m - 14:23(14:23/m) 151/168bpm 167cal 4.17/7.31mph 10) 1m - 10:16(10:16/m) 150/164bpm 120cal 5.85/6.7mph 11) 0.83m - 8:01(9:39/m) 148/154bpm 91cal 6.22/6.76mph Add a comment	4mi, 40:11 Running - General Split Summary === 1) 1m - 10:05(10:05/m) 134/145bpm 108cal 5.95/6.39mph 2) 1m - 10:17(10:17/m) 148/160bpm 120cal 5.84/6.32mph 3) 1m - 10:23(10:23/m) 156/167bpm 134cal 5.78/6.74mph 4) 1m - 9:06(9:06/m) 153/162bpm 113cal 6.6/7.45mph 5) 0.03m - 20(9:52/m) 151/151bpm 3cal 6.09/6.49mph Add a comment	0.4mi, 6:09 Cross-Training - Walking Split Summary === 1) 0.39m - 6:09(15:36/m) 103/119bpm 41cal 56/93rpm 3.85/4.38mph Add a comment 0.6mi, 11:58 Cross-Training - Walking Split Summary === 1) 0.64m - 11:58(18:41/m) 98/111bpm 67cal 53/66rpm 3.21/4.36mph Add a comment 0.6mi, 10:42 Cross-Training - Walking Split Summary === 1) 0.55m - 10:42(19:24/m) 98/112bpm 58cal 47/78rpm 3.09/4.19mph Add a comment 0.4mi, 7:13 Cross-Training - Walking Split Summary === 1) 0.4m - 7:13(17:53/m) 105/121bpm 49cal 52/75rpm 3.36/5.3mph Add a comment	6.2mi, 59:42 Running - Commute Split Summary === 1) 1m - 10:12(10:12/m) 139/154bpm 110cal 5.89/7.91mph 2) 1m - 9:35(9:35/m) 149/156bpm 115cal 6.26/7.06mph 3) 1m - 9:15(9:15/m) 155/160bpm 119cal 6.48/6.82mph 4) 1m - 9:19(9:19/m) 160/165bpm 126cal 6.44/8.04mph 5) 1m - 9:34(9:34/m) 158/163bpm 126cal 6.27/7.26mph 6) 1m - 10:01(10:01/m) 158/165bpm 131cal 5.99/6.78mph 7) 0.17m - 1:45(10:26/m) 161/163bpm 24cal 5.76/6.85mph Add a comment 0.6mi, 12:19 Cross-Training - Walking Split Summary === 1) 0.58m - 12:19(21:15/m) 95/104bpm 68cal 47/63rpm 2.83/4.19mph Add a comment 0.6mi, 12:45 Cross-Training - Walking Split Summary === 1) 0.63m - 12:45(20:14/m) 97/108bpm 70cal 50/89rpm 2.97/4.26mph Add a comment 0.4mi, 8:39 Cross-Training - Walking Split Summary === 1) 0.43m - 8:39(20:06/m) 98/110bpm 51cal 50/77rpm 2.99/4.55mph Add a comment	0.4mi, 7:33 Cross-Training - Walking Split Summary === 1) 0.37m - 7:33(20:28/m) 99/113bpm 42cal 54/68rpm 2.93/4.42mph Add a comment 0.6mi, 12:38 Cross-Training - Walking Split Summary === 1) 0.64m - 12:38(19:51/m) 101/123bpm 74cal 49/78rpm 3.02/4.36mph Add a comment 0.5mi, 9:45 Cross-Training - Walking Split Summary === 1) 0.51m - 9:45(19:01/m) 102/111bpm 61cal 47/63rpm 3.15/4.97mph Add a comment
Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14	Tue 15th Oct Oct 15	Wed 16th Oct Oct 16
3.8mi, 38:53 Running - Commute Back to the 2kg pack. Split Summary === 1) 1m - 11:13(11:13/m) 137/153bpm 119cal 5.35/6.76mph 2) 1m - 9:52(9:53/m) 147/152bpm 115cal 6.08/6.68mph 3) 1m - 10:00(10:00/m) 150/154bpm 118cal 6/6.49mph 4) 0.76m - 7:47(10:18/m) 152/161bpm 95cal 5.82/6.51mph Add a comment 0.7mi, 12:05 Cross-Training - Walking Split Summary === 1) 0.67m - 12:05(18:02/m) 104/118bpm 75cal 54/71rpm 3.33/4.78mph Add a comment 0.6mi, 10:38 Cross-Training - Walking Split Summary === 1) 0.59m - 10:38(17:56/m) 99/114bpm 64cal 54/90rpm 3.34/4.24mph Add a comment 0.8mi, 19:38 Cross-Training - Walking Split Summary === 1) 0.76m - 19:38(25:53/m) 89/128bpm 92cal 42/80rpm 2.32/3.95mph Add a comment	0.5mi, 9:03 Cross-Training - Walking Split Summary === 1) 0.5m - 9:03(18:06/m) 99/113bpm 53cal 56/79rpm 3.32/4.26mph Add a comment 0.6mi, 12:27 Cross-Training - Walking Split Summary === 1) 0.59m - 12:27(21:16/m) 97/108bpm 70cal 45/71rpm 2.82/6.12mph Add a comment 0.4mi, 7:50 Cross-Training - Walking Split Summary === 1) 0.4m - 7:50(19:27/m) 94/106bpm 43cal 47/75rpm 3.09/4.32mph Add a comment	9.3mi, 1:32:26 Running - Steady-State Split Summary === 1) 1m - 10:07(10:07/m) 131/143bpm 105cal 5.93/6.51mph 2) 1m - 10:59(10:59/m) 145/153bpm 123cal 5.46/6.8mph 3) 1m - 10:00(10:00/m) 147/164bpm 116cal 6/7.22mph 4) 1m - 9:42(9:42/m) 149/158bpm 115cal 6.18/6.49mph 5) 1m - 9:01(9:01/m) 150/156bpm 108cal 6.65/7.39mph 6) 1m - 10:23(10:23/m) 153/160bpm 126cal 5.78/7.22mph 7) 1m - 10:13(10:13/m) 151/159bpm 123cal 5.87/7.03mph 8) 1m - 8:50(8:50/m) 147/156bpm 101cal 6.79/7.58mph 9) 1m - 10:06(10:06/m) 149/159bpm 116cal 5.94/7.22mph 10) 0.3m - 3:03(10:04/m) 151/160bpm 36cal 5.96/6.93mph Add a comment	0.6mi, 10:35 Cross-Training - Walking Split Summary === 1) 0.59m - 10:35(17:48/m) 93/106bpm 61cal 47/66rpm 3.37/4.78mph Add a comment 2.7mi, 27:37 Running - Easy Split Summary === 1) 1m - 11:18(11:18/m) 134/142bpm 115cal 5.31/5.91mph 2) 1m - 9:59(9:59/m) 139/149bpm 110cal 6.01/7.14mph 3) 0.65m - 6:21(9:43/m) 143/155bpm 72cal 6.17/6.74mph Add a comment	0.6mi, 9:20 Cross-Training - Walking Split Summary === 1) 0.57m - 9:20(16:25/m) 102/112bpm 62cal 55/70rpm 3.66/4.49mph Add a comment 0.5mi, 8:13 Cross-Training - Walking Split Summary === 1) 0.48m - 8:13(17:17/m) 98/117bpm 48cal 52/61rpm 3.47/4.26mph Add a comment 0.4mi, 5:58 Cross-Training - Walking Split Summary === 1) 0.37m - 5:58(16:07/m) 101/123bpm 36cal 56/66rpm 3.72/4.49mph Add a comment	3.8mi, 40:51 Running - Commute Split Summary === 1) 1m - 10:32(10:32/m) 131/140bpm 110cal 5.7/6.32mph 2) 1m - 11:12(11:12/m) 134/142bpm 120cal 5.35/6.24mph 3) 1m - 10:19(10:19/m) 142/151bpm 117cal 5.81/6.18mph 4) 0.75m - 8:48(11:42/m) 142/151bpm 97cal 5.13/5.91mph Add a comment 0.6mi, 9:58 Cross-Training - Walking Split Summary === 1) 0.57m - 9:58(17:35/m) 96/118bpm 64cal 55/72rpm 3.41/4.38mph Add a comment 0.5mi, 11:56 Cross-Training - Walking Split Summary === 1) 0.46m - 11:56(26:06/m) 90/99bpm 47cal 44/56rpm 2.3/3.13mph Add a comment 0.7mi, 18:48 Cross-Training - Walking Split Summary === 1) 0.67m - 18:48(28:11/m) 96/118bpm 102cal 32/74rpm 2.13/4.44mph Add a comment	0.6mi, 11:11 Cross-Training - Walking Split Summary === 1) 0.63m - 11:11(17:49/m) 104/117bpm 69cal 55/84rpm 3.37/4.53mph Add a comment 0.6mi, 15:16 Cross-Training - Walking Split Summary === 1) 0.64m - 15:16(23:41/m) 93/108bpm 68cal 45/80rpm 2.53/3.99mph Add a comment

2019	Distance	Date	Result	WAVA
Gadebridge parkrun	5km	7 Sep	26:27	59.59%
Fountains Abbey parkrun	5km	17 Aug	27:26	57.46%
Midweek Road Race League Division 2 & 3 Race 3	10km	12 Jun	55:59	58.11%
St Albans Half Marathon	13.1mi	9 Jun	1:59:48	59.44%
Coombe Hill Race	7km	2 Jun	45:44	49.14%
Midweek Road Race League Division 2 & 3 - race 1 Harpenden	10km	22 May	55:15	58.88%
Watford Joggers Harvey Jaquest Mile	1mi	15 May	7:26	60.47%
Gadebridge parkrun	5km	4 May	28:52	54.14%
Gadebridge parkrun	5km	2 Mar	28:20	55.16%
Naseby 1645	16.45mi	24 Feb	2:39:28	57.18%
Sunday League XC #5 Royston	5mi	10 Feb	58:15	44.35%
Sunday League XC #4 Watford	6.1mi	13 Jan	54:09	58.97%
2018	Distance	Date	Result	WAVA
Sunday League XC #3 Stevenage	5mi	16 Dec	41:56	61.61%
Sunday League XC #2 Trent Park	5mi	2 Dec	43:22	59.57%
Sunday League XC #1 Cheshunt	5mi	28 Oct	42:01	61.49%
Cassiobury parkrun	5km	30 Jun	26:56	58.03%
St Albans Half Marathon	13.1mi	10 Jun	2:02:44	57.49%
Watford Joggers, Harvey Jacquest Mile	1mi	16 May	7:26	59.96%
Gadebridge parkrun	5km	28 Apr	27:24	56.56%
Gadebridge parkrun	5km	7 Apr	27:46	55.81%
Watford Half Marathon	13.1mi	4 Feb	2:03:40	57.06%
Gade Valley Harriers VLM Training run #1	12mi	28 Jan	1:55:32	55.78%
Sunday League XC #4 Watford	6.1mi	14 Jan	58:02	54.56%
2017	Distance	Date	Result	WAVA
Sunday League XC #3 Willian	5mi	17 Dec	42:57	59.64%
Gadebridge parkrun	5km	9 Dec	28:10	55.02%
Sunday League XC #2 Trent Park	5mi	12 Nov	44:30	57.57%
Sunday League XC #1 Cheshunt	5mi	29 Oct	44:24	57.70%
Gadebridge parkrun	5km	15 Jul	28:30	54.38%
Gadebridge parkrun	5km	15 Apr	29:58	51.28%
2016	Distance	Date	Result	WAVA
Sunday League XC #2 Grovelands	5mi	13 Nov	45:58	55.26%
Sunday League XC #1 Cheshunt	5mi	23 Oct	44:00	57.73%
Gadebridge parkrun	5km	27 Aug	30:36	50.22%
Gadebridge parkrun	5km	11 Jun	31:18	48.69%
Gadebridge parkrun	5km	4 Jun	32:24	47.03%
Sunday League XC #4 Watford	6.1mi	17 Jan	55:26	56.17%
Gadebridge parkrun	5km	9 Jan	31:02	49.11%
2015	Distance	Date	Result	WAVA
Sunday League XC #3 Willian	5mi	6 Dec	44:41	56.38%
Sunday League XC #2 Trent Park	5mi	22 Nov	43:25	58.02%
Sunday League XC #1 Cheshunt	5mi	18 Oct	41:57	60.05%
Gadebridge parkrun	5km	19 Sep	27:11	56.06%
Watford Joggers Tracknight Mile	1mi	2 Sep	7:31	58.31%
Watford Joggers Tracknight 3000m	3km	2 Sep	15:06	57.37%
Gadebridge parkrun	5km	29 Aug	26:00	58.61%
Gadebridge parkrun	5km	22 Aug	28:32	53.41%
Gadebridge parkrun	5km	18 Jul	26:03	58.50%
Hemel 10k	10km	12 Jul	56:26	56.21%
South Oxhey parkrun	5km	27 Jun	25:48	58.58%
Gadebridge parkrun	5km	13 Jun	27:49	54.33%
Coombe Hill Race	6km	7 Jun	35:28	51.13%
Gadebridge parkrun	5km	30 May	27:01	55.94%
Gadebridge parkrun	5km	16 May	27:25	55.12%
Cross Country League Royston	5.4mi	15 Feb	50:55	52.99%
Cross Country League Trent Park	5mi	11 Jan	48:26	51.58%
2014	Distance	Date	Result	WAVA
Coombe Hill Race	6km	1 Jun	36:12	49.69%
Pednor 5	5mi	5 May	39:34	62.62%
Herts Veteran Cross Country Championship	5.2mi	16 Mar	50:12	51.33%
Berkhamsted Half Marathon	13.1mi	2 Mar	1:57:12	58.12%
Cross Country League Watford	6.1mi	16 Feb	52:38	58.19%
Cross Country League Royston	5.4mi	12 Jan	50:34	52.92%
2013	Distance	Date	Result	WAVA
Cross Country League Trent Park	5mi	8 Dec	42:45	57.96%
St Albans parkrun	5km	30 Nov	25:56	57.80%
Cross Country League 2 Grovelands	5mi	24 Nov	41:40	59.47%
Cross Country League 1 Cheshunt	5mi	27 Oct	44:49	55.29%
Ridgeway Run	15.5km	13 Oct	1:26:32	56.81%
Watford Joggers 3000m	3km	5 Jun	15:29	54.59%
Watford Joggers Mile	1mi	5 Jun	7:34	56.51%
Watford 10k	10km	6 May	54:13	57.08%
Berkhamsted Half Marathon	13.1mi	3 Mar	2:01:52	55.41%
Cross Country League 5 Watford	6.1mi	17 Feb	54:55	55.32%
Cross Country League 4 Royston	5mi	13 Jan	51:45	47.49%
2012	Distance	Date	Result	WAVA
Cross Country League 3 St Albans	5mi	9 Dec	50:42	48.48%
Cross Country League 2 Grovelands	5mi	25 Nov	46:55	52.39%
Cross country League 1 broxbourne	5mi	28 Oct	43:26	56.59%
Ridgeway Run	15.5km	14 Oct	1:30:45	53.72%
Coombe Hill Race	6km	3 Jun	35:53	49.32%
2011	Distance	Date	Result	WAVA
Sunday XC League - Race 3 Watford	5mi	11 Dec	51:56	46.94%
Sunday XC League - Race 2 Trent Park	5mi	20 Nov	45:20	53.78%
Sunday XC League - Race 1 Cheshunt	5mi	23 Oct	44:46	54.46%

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