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NavyAl is a Fetch Supporter!

NavyAl F45

About

Race Times

All Races

Mileage

Training

FERC

Races
238
Miles
11622
Miles
5578
5k
18:52
10k
39:21
10M
1:05:35
Half
1:26:59
Mara
3:27:47

About Me

I run. I cycle. I help Older Adults be healthier and happier.

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2021 Targets

BIKE
500
RUN
1600
WALK
250

Set your targets for 2021

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Dist	Races	PB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	176	18:52 6:04/mi				22:01	20:42	20:33	19:37	18:52	19:37	20:36	21:21
7km	2	30:57 7:07/mi				31:45	30:57
6mi	1	48:04 8:01/mi			48:04
10km	14	39:21 6:20/mi	48:11	49:31	48:49	44:56	44:43	42:54	41:32	39:21	42:30	44:17
10mi	7	1:05:35 6:34/mi								1:05:35	1:09:27	1:11:35	1:14:00
13.1mi	20	1:26:59 6:38/mi	1:56:38		1:34:08		1:46:43		1:33:55	1:26:59	1:52:48	1:36:59	1:48:49
26.2km	2	1:52:42 6:55/mi							2:01:29	1:52:42
26.2mi	14	3:27:47 7:56/mi					3:51:32	3:49:30			3:32:27	3:27:47	4:13:34
50mi	1	8:17:00 9:56/mi									8:17:00
69mi	1	15:04:04 13:06/mi									15:04:04

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	130	0	0	0	0	0	0	0	0	0	0	0	130
2020	137	111	170	148	176	185	136	151	99	116	155	147	1732
2020	42	37	26	29	27	34	54	84	88	133	4	76	633
2019	136	123	144	134	123	129	134	119	93	140	125	129	1527
2019	22	29	25	38	47	26	39	35	29	33	26	20	369
2018	146	159	150	86	115	130	88	104	155	147	111	137	1529
2018	4	0	4	5	40	14	36	23	27	27	30	20	231
2017	130	133	120	156	151	111	124	126	157	150	121	169	1648
2017	107	60	82	56	78	81	72	82	23	20	15	2	680
2016	108	81	100	102	105	94	107	124	110	121	27	102	1181
2016	85	111	109	94	120	142	139	94	168	96	115	79	1353
2015	87	94	85	72	92	73	62	108	98	92	93	117	1073
2015	99	36	19	35	44	0	0	21	14	49	87	108	511
2014	89	96	75	99	90	80	77	101	89	79	75	77	1026
2014	46	6	37	35	28	28	34	46	37	24	46	37	403
2013	42	42	48	92	21	47	52	25	42	54	47	66	578
2013	0	17	110	36	0	99	100	96	74	94	40	33	700
2012	65	82	111	122	75	76	55	86	91	102	122	91	1078
2012	109	43	91	35	86	59	14	41	32	10	0	0	521
2011	0	0	0	0	0	0	0	0	29	16	25	50	121
2011	0	0	0	0	0	0	0	0	25	27	71	53	177

Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3
0mi, 27:10 Cross-Training - Kettlebells Incl swings, burpees, SLD, Russian twists, press ups, ball roll outs, caterpillar, rack, shoulder press, Turkish get-ups Split Summary === 1) 0m - 27:10(0/m) 96/133bpm 129cal 53/73rpm Add a comment 3.1mi, 14:00 Cycling - Commuting Split Summary === 1) 3.08m - 14:00(4:33/m) 120/130bpm 135cal 13.18/15.95mph Add a comment 1.2mi, 10:39 Cross-Training - Elliptical Split Summary === 1) 0m - 10:39(0/m) 125/137bpm 99cal 99/107rpm Add a comment 3.2mi, 14:07 Cycling - Commuting Split Summary === 1) 3.2m - 14:07(4:24/m) 111/132bpm 115cal 13.62/16.28mph Add a comment	6.1mi, 52:12 Running - Drills Supposed to be drills with Natterjack but Darrell was struggling with his watch again. Also, it was a bit icy and difficult to get speed without slipping Split Summary === 1) 1m - 9:18(9:18/m) 110/136bpm 66cal 6.45/8.08mph 2) 1m - 8:46(8:46/m) 107/123bpm 51cal 6.84/9.64mph 3) 1m - 7:50(7:50/m) 109/120bpm 44cal 7.65/9.1mph 4) 1m - 8:42(8:42/m) 109/138bpm 48cal 6.9/9.56mph 5) 1m - 8:41(8:41/m) 119/139bpm 61cal 6.91/7.74mph 6) 1m - 8:21(8:21/m) 132/139bpm 78cal 7.19/7.66mph 7) 0.06m - 34(8:44/m) 132/136bpm 4cal 6.88/7.41mph Add a comment	3mi, 28:16 Running - Easy Icy and quite slippy so wasn't able to run properly Split Summary === 1) 1m - 9:22(9:22/m) 125/139bpm 88cal 6.41/7.24mph 2) 1m - 9:12(9:12/m) 128/135bpm 84cal 6.52/7.06mph 3) 1m - 9:38(9:38/m) 150/175bpm 121cal 6.23/7.1mph 4) 0.01m - 4(13:04/m) 165/165bpm 4.59/5.41mph Add a comment	6.2mi, 46:15 Running - Treadmill Split Summary === 1) 1m - 8:47(8:47/m) 132/143bpm 93cal 6.83/7.47mph 2) 1m - 8:17(8:17/m) 142/152bpm 96cal 7.25/7.68mph 3) 1m - 8:10(8:10/m) 148/155bpm 100cal 7.34/8.04mph 4) 1m - 7:58(7:58/m) 150/155bpm 98cal 7.53/7.85mph 5) 1m - 7:58(7:58/m) 152/157bpm 99cal 7.53/8.16mph 6) 0.68m - 5:05(7:28/m) 155/163bpm 64cal 8.04/9.89mph Add a comment	8.5mi, 1:10:28 Running - General Icy around Hesketh Park. Tried the new 361 trainers. They felt ok but not as cushioned as I thought. Fine for regular runs though Split Summary === 1) 1m - 8:21(8:21/m) 146/165bpm 104cal 7.19/7.62mph 2) 1m - 8:07(8:07/m) 139/149bpm 88cal 7.39/7.68mph 3) 1m - 7:54(7:54/m) 141/150bpm 84cal 7.6/8.22mph 4) 1m - 7:50(7:50/m) 146/150bpm 89cal 7.66/7.7mph 5) 1m - 8:01(8:01/m) 147/151bpm 90cal 7.48/7.89mph 6) 1m - 8:45(8:45/m) 144/175bpm 83cal 6.86/7.83mph 7) 1m - 9:22(9:22/m) 133/149bpm 61cal 6.41/8.33mph 8) 1m - 8:00(8:00/m) 143/149bpm 75cal 7.5/8.1mph 9) 0.51m - 4:08(8:07/m) 143/147bpm 37cal 7.4/7.66mph Add a comment	0mi, 33:07 Cross-Training - Core Incl cable core, palof press, low lunge & pull, ball roll outs, med ball single leg plank, pistol twists, press ups Split Summary === 1) 0m - 33:07(0/m) 90/121bpm 132cal Add a comment 6.2mi, 45:50 Running - Treadmill Split Summary === 1) 1m - 8:31(8:31/m) 136/145bpm 96cal 7.04/7.39mph 2) 1m - 8:16(8:16/m) 145/149bpm 101cal 7.26/7.49mph 3) 1m - 8:10(8:10/m) 148/154bpm 100cal 7.35/7.74mph 4) 1m - 8:04(8:04/m) 151/154bpm 101cal 7.44/7.7mph 5) 1m - 7:57(7:57/m) 152/155bpm 98cal 7.55/7.99mph 6) 0.67m - 4:53(7:18/m) 155/160bpm 62cal 8.22/9.58mph Add a comment	3.9mi, 32:59 Running - Treadmill Hill & sprint intervals Split Summary === 1) 1m - 8:38(8:38/m) 129/143bpm 88cal 6.95/7.68mph 2) 1m - 8:26(8:26/m) 140/152bpm 96cal 7.12/8.1mph 3) 1m - 8:31(8:31/m) 144/155bpm 100cal 7.04/7.89mph 4) 0.9m - 7:24(8:13/m) 157/175bpm 97cal 7.3/8.16mph Add a comment
Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10
-	8mi, 1:04:55 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 148/179bpm 100cal 7.57/7.85mph 2) 1m - 7:56(7:56/m) 150/167bpm 100cal 7.56/8.16mph 3) 1m - 8:05(8:05/m) 157/167bpm 109cal 7.43/8.2mph 4) 1m - 7:54(7:54/m) 146/167bpm 86cal 7.59/8.16mph 5) 1m - 8:23(8:23/m) 144/150bpm 84cal 7.16/7.89mph 6) 1m - 8:15(8:15/m) 142/149bpm 75cal 7.27/7.78mph 7) 1m - 8:16(8:16/m) 146/152bpm 82cal 7.25/7.95mph 8) 1m - 8:07(8:07/m) 146/152bpm 79cal 7.39/7.87mph 9) 0.01m - 3(8:05/m) 141/142bpm 7.43/6.47mph Add a comment	0mi, 24:41 Cross-Training - Weights Lat pull down, seated row, assisted pull ups, Bulgarian split squat (3 sets). Landmine kneeling shoulder press, ball roll outs, landmine BOR (2 sets). Split Summary === 1) 0m - 24:41(0/m) 108/134bpm 152cal Add a comment 6.2mi, 46:45 Running - Treadmill Split Summary === 1) 1m - 8:24(8:24/m) 144/153bpm 104cal 7.14/7.62mph 2) 1m - 8:10(8:10/m) 158/190bpm 111cal 7.34/7.49mph 3) 1m - 8:10(8:10/m) 173/181bpm 122cal 7.36/7.56mph 4) 1m - 8:07(8:07/m) 155/181bpm 100cal 7.39/7.85mph 5) 1m - 8:03(8:03/m) 150/155bpm 90cal 7.45/7.72mph 6) 0.76m - 5:51(7:43/m) 153/171bpm 68cal 7.78/9.52mph Add a comment	6.3mi, 52:03 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 149/178bpm 104cal 7.29/7.83mph 2) 1m - 8:05(8:05/m) 146/155bpm 98cal 7.42/7.74mph 3) 1m - 8:14(8:14/m) 144/152bpm 93cal 7.29/7.62mph 4) 1m - 8:10(8:10/m) 150/155bpm 100cal 7.35/7.68mph 5) 1m - 8:38(8:38/m) 150/159bpm 102cal 6.95/7.66mph 6) 1m - 8:11(8:11/m) 144/153bpm 79cal 7.33/7.64mph 7) 0.3m - 2:31(8:26/m) 140/145bpm 19cal 7.12/7.33mph Add a comment	0mi, 1:00:57 Cross-Training - Yoga Split Summary === 1) 0m - 1:00:57(0/m) 66/124bpm 108cal 57/61rpm Add a comment 0mi, 28:12 Cross-Training - Weights Weights circuit consisting of 20kg barbell deadlift, barbell, squat, 14kg kb walking lunges, 500m row, 20 14kg kettlebell swings. 3 times through Split Summary === 1) 0m - 28:12(0/m) 94/134bpm 125cal Add a comment 1.9mi, 29:04 Cross-Training - Walking Split Summary === 1) 0m - 29:04(0/m) 92/119bpm 123cal 60/63rpm Add a comment	8mi, 1:06:41 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 138/157bpm 94cal 7.34/7.7mph 2) 1m - 8:16(8:16/m) 144/154bpm 99cal 7.26/7.53mph 3) 1m - 8:19(8:19/m) 149/156bpm 102cal 7.22/7.39mph 4) 1m - 8:24(8:24/m) 158/172bpm 112cal 7.15/7.45mph 5) 1m - 8:30(8:30/m) 162/185bpm 117cal 7.06/7.87mph 6) 1m - 8:21(8:21/m) 153/170bpm 90cal 7.18/7.78mph 7) 1m - 8:07(8:07/m) 141/145bpm 59cal 7.4/7.89mph 8) 1m - 8:23(8:23/m) 140/145bpm 54cal 7.15/7.89mph 9) 0.02m - 11(9:15/m) 137/138bpm 6.48/6.8mph Add a comment	10.1mi, 1:25:25 Running - Easy Split Summary === 1) 1m - 7:59(7:59/m) 147/166bpm 99cal 7.52/7.83mph 2) 1m - 8:03(8:03/m) 155/168bpm 107cal 7.45/7.62mph 3) 1m - 8:14(8:14/m) 162/171bpm 113cal 7.28/7.68mph 4) 1m - 8:37(8:37/m) 150/173bpm 91cal 6.96/7.89mph 5) 1m - 8:23(8:23/m) 136/139bpm 57cal 7.16/7.39mph 6) 1m - 8:28(8:28/m) 135/140bpm 56cal 7.09/7.76mph 7) 1m - 9:04(9:04/m) 134/140bpm 56cal 6.62/7.35mph 8) 1m - 8:36(8:36/m) 134/145bpm 51cal 6.98/7.45mph 9) 1m - 8:30(8:30/m) 135/142bpm 53cal 7.06/7.53mph 10) 1m - 8:26(8:26/m) 138/144bpm 60cal 7.11/7.56mph 11) 0.13m - 1:05(8:18/m) 136/138bpm 7cal 7.23/7.33mph Add a comment
Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17
0mi, 53:15 Cross-Training - Yoga Split Summary === 1) 0m - 53:15(0/m) 61/103bpm 73cal 58/60rpm Add a comment	7.2mi, 59:15 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 125/137bpm 80cal 6.98/7.76mph 2) 1m - 8:15(8:15/m) 166/189bpm 115cal 7.27/7.74mph 3) 1m - 8:32(8:32/m) 173/178bpm 124cal 7.04/7.97mph 4) 1m - 8:14(8:14/m) 172/185bpm 119cal 7.29/7.81mph 5) 1m - 8:10(8:10/m) 167/179bpm 113cal 7.34/7.93mph 6) 1m - 7:57(7:57/m) 155/180bpm 77cal 7.55/8.1mph 7) 1m - 7:54(7:54/m) 143/148bpm 43cal 7.59/7.87mph 8) 0.2m - 1:37(8:09/m) 146/148bpm 10cal 7.36/7.87mph Add a comment	7mi, 58:12 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 151/180bpm 102cal 7.29/7.56mph 2) 1m - 8:15(8:15/m) 156/166bpm 106cal 7.27/7.56mph 3) 1m - 8:20(8:20/m) 163/170bpm 111cal 7.2/7.87mph 4) 1m - 8:24(8:24/m) 166/173bpm 113cal 7.15/7.74mph 5) 1m - 8:18(8:18/m) 168/176bpm 113cal 7.23/7.76mph 6) 1m - 8:17(8:17/m) 168/185bpm 112cal 7.24/7.7mph 7) 1m - 8:11(8:11/m) 167/175bpm 107cal 7.33/8.16mph 8) 0.02m - 13(8:57/m) 169/172bpm 2cal 6.71/7.33mph Add a comment	7.6mi, 1:02:21 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 145/173bpm 97cal 7.14/7.58mph 2) 1m - 8:08(8:08/m) 167/174bpm 109cal 7.38/7.7mph 3) 1m - 8:06(8:06/m) 169/179bpm 110cal 7.41/7.7mph 4) 1m - 8:14(8:14/m) 171/176bpm 112cal 7.29/8.41mph 5) 1m - 8:26(8:26/m) 172/179bpm 116cal 7.12/7.78mph 6) 1m - 8:12(8:12/m) 174/178bpm 113cal 7.32/7.81mph 7) 1m - 8:15(8:15/m) 156/179bpm 70cal 7.28/7.97mph 8) 0.57m - 4:37(8:06/m) 138/144bpm 14cal 7.4/7.72mph Add a comment	0mi, 1:00:42 Cross-Training - Yoga Split Summary === 1) 0m - 1:00:42(0/m) 61/113bpm 81cal 58/60rpm Add a comment 0mi, 17:48 Cross-Training - Weights 3 sets of 10 press ups, 8 pull ups, 8 landmine shoulder press, 10 wheel roll outs Split Summary === 1) 0m - 17:48(0/m) 68/105bpm 32cal Add a comment 3.7mi, 33:00 Running - Treadmill Mountain hills setting on treadmill. Speed between 10.5kph and 12kph Split Summary === 1) 1m - 8:45(8:45/m) 132/143bpm 85cal 6.86/8.39mph 2) 1m - 8:05(8:05/m) 140/165bpm 83cal 7.42/8.25mph 3) 1m - 8:30(8:30/m) 145/156bpm 92cal 7.06/8.39mph 4) 0.94m - 7:40(8:08/m) 145/155bpm 79cal 7.37/8.95mph Add a comment	9.5mi, 1:20:06 Running - Easy Exploring new routes Split Summary === 1) 1m - 8:11(8:11/m) 124/133bpm 70cal 7.33/7.68mph 2) 1m - 8:16(8:16/m) 128/134bpm 70cal 7.26/7.81mph 3) 1m - 8:59(8:59/m) 131/139bpm 75cal 6.68/7.58mph 4) 1m - 8:34(8:34/m) 134/142bpm 73cal 7.01/8.35mph 5) 1m - 8:43(8:43/m) 132/141bpm 66cal 6.88/7.56mph 6) 1m - 8:18(8:18/m) 134/139bpm 64cal 7.23/7.43mph 7) 1m - 8:30(8:30/m) 136/145bpm 66cal 7.06/7.81mph 8) 1m - 8:25(8:25/m) 138/143bpm 68cal 7.13/7.45mph 9) 1m - 8:37(8:37/m) 127/141bpm 45cal 6.97/7.64mph 10) 0.45m - 3:35(7:55/m) 136/140bpm 26cal 7.57/7.7mph Add a comment	8.2mi, 1:05:34 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 145/159bpm 94cal 7.39/7.74mph 2) 1m - 8:05(8:05/m) 159/176bpm 104cal 7.43/8.04mph 3) 1m - 8:05(8:05/m) 175/183bpm 114cal 7.42/7.99mph 4) 1m - 8:09(8:09/m) 177/184bpm 115cal 7.36/7.81mph 5) 1m - 8:03(8:03/m) 169/178bpm 108cal 7.45/8.01mph 6) 1m - 7:55(7:55/m) 154/172bpm 71cal 7.58/7.68mph 7) 1m - 8:00(8:00/m) 136/143bpm 27cal 7.5/7.78mph 8) 1m - 7:59(7:59/m) 138/142bpm 32cal 7.51/7.72mph 9) 0.16m - 1:10(7:10/m) 144/150bpm 7cal 8.37/9.16mph Add a comment
Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24
0mi, 1:04:09 Cross-Training - Yoga Split Summary === 1) 0m - 1:04:09(0/m) 61/101bpm 94cal 58/62rpm Add a comment 2.4mi, 40:20 Cross-Training - Walking Split Summary === 1) 1m - 16:57(16:57/m) 88/103bpm 61cal 60/65rpm 3.54/4.63mph 2) 1m - 16:34(16:34/m) 89/119bpm 59cal 59/63rpm 3.62/4.32mph 3) 0.4m - 6:49(16:59/m) 87/93bpm 21cal 59/64rpm 3.53/3.88mph Add a comment	6.9mi, 55:32 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 151/180bpm 99cal 7.33/7.89mph 2) 1m - 8:01(8:01/m) 156/167bpm 100cal 7.48/7.78mph 3) 1m - 8:08(8:08/m) 159/168bpm 103cal 7.37/7.81mph 4) 1m - 8:06(8:06/m) 168/172bpm 107cal 7.41/7.6mph 5) 1m - 8:02(8:02/m) 154/171bpm 82cal 7.47/8.37mph 6) 1m - 8:05(8:05/m) 140/145bpm 50cal 7.42/7.74mph 7) 0.89m - 6:59(7:53/m) 141/148bpm 47cal 7.61/8.45mph Add a comment	8.1mi, 1:08:09 Running - Easy Split Summary === 1) 1m - 8:15(8:15/m) 127/165bpm 75cal 7.28/8.01mph 2) 1m - 8:19(8:19/m) 135/141bpm 82cal 7.22/8.35mph 3) 1m - 8:20(8:20/m) 144/158bpm 91cal 7.21/7.85mph 4) 1m - 8:25(8:25/m) 148/178bpm 93cal 7.12/7.72mph 5) 1m - 8:42(8:42/m) 160/176bpm 111cal 6.9/7.87mph 6) 1m - 8:33(8:33/m) 154/174bpm 94cal 7.01/7.51mph 7) 1m - 8:31(8:31/m) 147/159bpm 79cal 7.05/7.74mph 8) 1m - 8:27(8:27/m) 138/153bpm 51cal 7.1/7.41mph 9) 0.08m - 38(7:53/m) 138/139bpm 3cal 7.62/7.41mph Add a comment 0mi, 1:00:38 Cross-Training - Yoga Yin and Yang Split Summary === 1) 0m - 1:00:38(0/m) 66/113bpm 104cal 58/63rpm Add a comment	7.7mi, 1:05:59 Running - Easy Split Summary === 1) 1m - 8:32(8:32/m) 126/140bpm 78cal 7.04/7.85mph 2) 1m - 8:26(8:26/m) 133/145bpm 80cal 7.12/7.64mph 3) 1m - 8:46(8:46/m) 127/140bpm 68cal 6.84/7.6mph 4) 1m - 8:30(8:30/m) 124/132bpm 55cal 7.06/7.58mph 5) 1m - 8:38(8:38/m) 123/141bpm 52cal 6.95/7.72mph 6) 1m - 8:15(8:15/m) 128/176bpm 57cal 7.27/7.41mph 7) 1m - 8:37(8:37/m) 128/136bpm 58cal 6.97/7.85mph 8) 0.73m - 6:15(8:37/m) 129/134bpm 41cal 6.96/7.14mph Add a comment	0mi, 59:10 Cross-Training - Yoga Split Summary === 1) 0m - 59:10(0/m) 61/103bpm 85cal 57/58rpm Add a comment 7mi, 57:42 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 126/135bpm 74cal 7.34/7.74mph 2) 1m - 8:02(8:02/m) 133/139bpm 77cal 7.48/7.74mph 3) 1m - 8:19(8:19/m) 160/176bpm 107cal 7.22/8.43mph 4) 1m - 8:12(8:12/m) 168/179bpm 112cal 7.32/8.04mph 5) 1m - 8:07(8:07/m) 171/179bpm 113cal 7.39/7.83mph 6) 1m - 8:28(8:28/m) 173/184bpm 119cal 7.09/7.89mph 7) 1m - 8:17(8:17/m) 172/178bpm 115cal 7.24/8.1mph 8) 0.02m - 7(7:49/m) 169/170bpm 1cal 7.68/6.89mph Add a comment	0mi, 55:49 Cross-Training - Strengthening Home workout - Mix of stuff incl kettlebell swings, shoulder press, BOR, side bends, wheel roll outs, Russian twists, kb lunge to knee raise, kb squats, mountain climbers, planks, push ups and lots more Split Summary === 1) 0m - 55:49(0/m) 87/132bpm 189cal Add a comment	-

2020	Distance	Date	Result	WAVA
Wigan Half Marathon - Cancelled	13.1mi	6 Sep		0.00%
Fetch Virtual Weekend Half Marathon	13.1mi	23 May	1:48:49	64.48%
Kew Woods parkrun	5km	14 Mar	21:32	72.37%
Kew Woods parkrun	5km	7 Mar	21:35	72.20%
Oulton Park Running GP: Marathon	26.2mi	1 Mar	4:13:34	56.78%
Kew Woods parkrun	5km	22 Feb	22:03	70.67%
Shrewsbury parkrun	5km	8 Feb	21:21	72.99%
St Annes 10 mile run	10mi	26 Jan	1:14:00	71.11%
Kew Woods parkrun	5km	18 Jan	21:39	71.98%
Kew Woods parkrun	5km	4 Jan	23:00	67.75%
Southport parkrun	5km	1 Jan	21:40	71.92%
2019	Distance	Date	Result	WAVA
Kew Woods parkrun	5km	21 Dec	22:16	69.98%
Kew Woods parkrun	5km	14 Dec	23:31	66.26%
Kew Woods parkrun	5km	7 Dec	21:42	71.81%
Oulton Park Running Grand Prix	26.2mi	1 Dec	3:37:13	66.28%
Preston 10 mile Road Race	10mi	17 Nov	1:11:35	73.51%
Southport parkrun	5km	16 Nov	20:36	75.65%
Kew Woods parkrun	5km	9 Nov	21:48	71.48%
Southport parkrun	5km	12 Oct	20:49	74.86%
West Coast Half Marathon	13.1mi	6 Oct	1:41:18	68.63%
Kew Woods parkrun	5km	28 Sep	23:12	67.17%
Ruchill parkrun	5km	7 Sep	22:07	70.46%
Wigan 10k	10km	1 Sep	44:17	72.62%
Kew Woods parkrun	5km	31 Aug	22:17	69.93%
Kew Woods parkrun	5km	24 Aug	22:37	68.90%
Fleetwood Half Marathon	13.1mi	18 Aug	1:45:40	65.80%
Scorcher Running Festival Day 10	13.1mi	4 Aug	1:45:11	66.10%
Scorcher Running Festival Day 9	26.2mi	3 Aug	4:12:17	57.07%
Scorcher Running Festival Day 3	26.2mi	28 Jul	4:20:28	55.27%
Scorcher Running Festival Day 2	26.2mi	27 Jul	3:56:47	60.80%
Kew Woods parkrun	5km	13 Jul	21:22	72.93%
Kew Woods parkrun	5km	15 Jun	21:47	71.54%
Kew Woods parkrun	5km	1 Jun	21:27	72.65%
Kew Woods parkrun	5km	25 May	21:27	72.65%
Kew Woods parkrun	5km	18 May	21:31	72.42%
Kew Woods parkrun	5km	4 May	21:37	72.09%
Blackpool Marathon	26.2mi	28 Apr	3:41:21	65.04%
Kew Woods parkrun	5km	6 Apr	21:18	73.16%
Kew Woods parkrun	5km	30 Mar	21:12	73.51%
Kew Woods parkrun	5km	23 Mar	21:05	73.35%
Run Wigan Festival Half Marathon	13.1mi	17 Mar	1:36:59	71.08%
Southport parkrun	5km	16 Mar	21:06	73.29%
Oulton Park Running Grand Prix	26.2mi	3 Mar	3:27:47	68.68%
Kew Woods parkrun	5km	23 Feb	21:19	72.54%
Kew Woods parkrun	5km	16 Feb	21:23	72.32%
Southport parkrun	5km	2 Feb	20:48	74.35%
Muscat Half Marathon	13.1mi	18 Jan	1:39:57	68.97%
Southport parkrun	5km	12 Jan	20:57	73.81%
Kew Woods parkrun	5km	5 Jan	21:48	70.94%
Liverbird Marathon Double day 2	26.2mi	1 Jan	3:38:20	65.36%
2018	Distance	Date	Result	WAVA
Kew Woods parkrun	5km	29 Dec	22:15	69.50%
Running Grand Prix Oulton Park	26.2mi	2 Dec	3:32:27	67.17%
Preston 10	10mi	18 Nov	1:09:27	75.13%
Southport parkrun	5km	3 Nov	23:40	65.34%
Southport parkrun	5km	27 Oct	20:23	75.87%
firstandlastrunning Plym Trail AUTUMN Marathon Day 2	26.2mi	21 Oct	3:43:50	63.76%
firstandlastrunning Plym Trail AUTUMN Marathon Day 1	26.2mi	20 Oct	3:52:00	61.51%
Southport parkrun	5km	29 Sep	20:15	76.37%
Wigan 10k	10km	9 Sep	42:30	75.03%
Preston 10 miler	10mi	12 Aug	1:13:08	71.35%
Southport parkrun	5km	11 Aug	22:46	67.92%
Southport parkrun	5km	4 Aug	20:17	76.24%
Southport parkrun	5km	14 Jul	21:18	72.60%
Rat Race The Wall	69mi	16 Jun	15:04:04	50.89%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	20 May	1:52:48	61.11%
Southport parkrun	5km	12 May	21:18	72.60%
Southport parkrun	5km	14 Apr	19:57	77.51%
Liverpool To Manchester L2M Ultra	50mi	2 Apr	8:17:00	62.76%
Southport parkrun	5km	24 Mar	22:00	69.80%
Southport parkrun	5km	10 Mar	21:55	70.07%
Southport parkrun	5km	24 Feb	21:33	71.26%
Southport parkrun	5km	10 Feb	21:01	73.07%
Southport parkrun	5km	3 Feb	20:09	76.21%
Southport parkrun	5km	27 Jan	19:37	78.28%
Plym Trail Series WINTER Weekend Marathon Day 1	26.2mi	20 Jan	3:35:50	65.59%
Southport parkrun	5km	13 Jan	19:37	78.28%
Southport parkrun	5km	1 Jan	22:46	67.45%
2017	Distance	Date	Result	WAVA
Southport parkrun	5km	30 Dec	20:06	76.40%
Southport parkrun	5km	23 Dec	19:27	78.95%
Southport parkrun	5km	9 Dec	20:21	75.46%
Southport parkrun	5km	2 Dec	19:24	79.16%
Preston 10 mile road race	10mi	19 Nov	1:16:41	67.51%
Southport parkrun	5km	18 Nov	19:41	78.02%
Southport parkrun	5km	11 Nov	19:37	78.28%
Southport parkrun	5km	28 Oct	23:22	65.72%
Southport parkrun	5km	21 Oct	19:34	78.48%
Southport parkrun	5km	14 Oct	21:29	71.48%
MBNA Chester Metric Marathon	26.2km	8 Oct	1:52:42	76.35%
Southport parkrun	5km	7 Oct	21:52	70.23%
Southport parkrun	5km	30 Sep	19:37	78.28%
Southport parkrun	5km	23 Sep	19:41	78.02%
Southport parkrun	5km	16 Sep	19:07	80.33%
Wigan 10k	10km	3 Sep	39:21	80.42%
Southport parkrun	5km	2 Sep	19:05	80.47%
Southport parkrun	5km	19 Aug	19:34	78.48%
Southport parkrun	5km	12 Aug	22:09	69.33%
Southport parkrun	5km	29 Jul	19:07	80.33%
Southport parkrun	5km	22 Jul	20:38	74.42%
Southport parkrun	5km	15 Jul	19:14	79.84%
Southport parkrun	5km	8 Jul	19:09	80.19%
Southport Half Marathon (Tour of Merseyside Race One)	13.1mi	2 Jul	1:26:59	78.63%
Southport parkrun	5km	1 Jul	19:05	80.47%
Southport parkrun	5km	24 Jun	19:24	79.16%
Shrewsbury Half Marathon	13.1mi	18 Jun	1:34:20	72.50%
Southport parkrun	5km	17 Jun	19:25	79.09%
Southport parkrun	5km	10 Jun	19:14	79.84%
Southport parkrun	5km	3 Jun	19:06	80.40%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	28 May	1:28:33	77.24%
Southport parkrun	5km	20 May	19:02	80.68%
Worden Park 10K	10km	14 May	40:02	79.05%
Southport parkrun	5km	13 May		0.00%
Southport parkrun	5km	6 May	18:54	81.25%
Southport parkrun	5km	29 Apr	18:55	81.18%
Southport parkrun	5km	22 Apr	18:52	81.39%
Plymvalley parkrun	5km	15 Apr	19:51	77.36%
Southport parkrun	5km	8 Apr	19:01	80.75%
Southport parkrun	5km	1 Apr	19:19	79.50%
Shrewsbury parkrun	5km	25 Mar	19:30	78.25%
Wigan Half Marathon	13.1mi	19 Mar	1:30:10	75.31%
Sweatshop 10	10mi	12 Mar	1:05:35	78.37%
Southport parkrun	5km	11 Mar	18:57	80.52%
Southport parkrun	5km	4 Mar	19:29	78.31%
Southport parkrun	5km	18 Feb	19:25	78.58%
Southport parkrun	5km	11 Feb	19:21	78.85%
Southport parkrun	5km	4 Feb	19:46	77.19%
St Anne's 10 Miler	10mi	29 Jan	1:08:56	74.56%
Southport parkrun	5km	28 Jan	19:59	76.35%
Southport parkrun	5km	21 Jan	19:27	78.45%
Southport parkrun	5km	14 Jan	19:38	77.71%
Southport parkrun	5km	7 Jan	20:04	76.04%
Southport parkrun	5km	1 Jan	20:26	74.67%
2016	Distance	Date	Result	WAVA
Southport parkrun	5km	24 Dec	20:16	75.29%
Southport parkrun	5km	17 Dec	20:17	75.22%
Southport parkrun	5km	10 Dec	20:54	73.00%
Southport parkrun	5km	5 Nov	19:50	76.93%
Southport parkrun	5km	29 Oct	19:37	77.78%
Southport parkrun	5km	22 Oct	19:47	77.13%
Southport parkrun	5km	15 Oct	19:43	77.39%
Southport parkrun	5km	8 Oct	19:54	76.67%
MBNA Chester Metric Marathon	26.2km	2 Oct	2:01:29	70.33%
Southport parkrun	5km	24 Sep	19:45	77.26%
Southport parkrun	5km	17 Sep	19:55	76.61%
Southport parkrun	5km	10 Sep	19:54	76.67%
Wigan 10k	10km	4 Sep	41:32	75.67%
Southport parkrun	5km	27 Aug	20:02	76.16%
Southport parkrun	5km	20 Aug	20:25	74.73%
Southport parkrun	5km	6 Aug	20:02	76.16%
Southport parkrun	5km	30 Jul	20:10	75.66%
Southport parkrun	5km	23 Jul	20:17	75.22%
Southport Half Marathon	13.1mi	3 Jul	1:33:55	72.30%
Southport parkrun	5km	25 Jun	20:19	75.10%
Southport parkrun	5km	18 Jun	20:36	74.07%
Southport Parkrun	5km	11 Jun	20:40	73.83%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	29 May	1:35:29	71.11%
Great North West Half Marathon	13.1mi	21 Feb	1:40:39	67.02%
2015	Distance	Date	Result	WAVA
Pennington Flash parkrun	5km	10 Oct	20:35	73.70%
Pennington Flash parkrun	5km	26 Sep	20:33	73.82%
Pennington Flash parkrun	5km	19 Sep	20:40	73.40%
Wigan 10k, Wigan	10km	6 Sep	42:54	72.80%
Pennington Flash parkrun	5km	8 Aug	21:00	72.24%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	14 Jun	3:49:30	60.84%
Pennington Flash parkrun	5km	30 May	21:41	69.96%
Pennington Flash parkrun	5km	16 May	22:16	68.13%
Plymvalley parkrun	5km	9 May	22:47	66.58%
Plymvalley parkrun	5km	2 May	22:22	67.83%
Plymvalley parkrun	5km	21 Mar	22:15	67.83%
Plymvalley parkrun	5km	14 Mar	22:44	66.38%
Plymvalley parkrun	5km	21 Feb	24:33	61.47%
Plymvalley parkrun	5km	14 Feb	24:32	61.51%
Plymvalley parkrun	5km	7 Feb	23:00	65.61%
Plymvalley parkrun	5km	17 Jan	23:26	64.40%
Plymvalley parkrun	5km	1 Jan	24:00	62.88%
2014	Distance	Date	Result	WAVA
Plymvalley parkrun	5km	27 Dec	23:40	63.77%
Plymvalley parkrun	5km	20 Dec	23:26	64.40%
Plymvalley parkrun	5km	13 Dec	23:17	64.82%
Plymvalley parkrun	5km	22 Nov	23:08	65.24%
Plymvalley parkrun	5km	15 Nov	23:32	64.13%
Plymvalley parkrun	5km	8 Nov	25:18	59.65%
Plymouth 10k	10km	2 Nov	44:43	69.45%
Plymvalley parkrun	5km	1 Nov	23:16	64.86%
Plymvalley parkrun	5km	18 Oct	22:44	66.38%
Plymvalley parkrun	5km	11 Oct	22:58	65.71%
MBNA Chester Marathon	26.2mi	5 Oct	3:51:32	59.94%
Plymvalley parkrun	5km	27 Sep	22:59	65.66%
Plymvalley parkrun	5km	20 Sep	22:24	67.37%
Plymvalley parkrun	5km	13 Sep	22:29	67.12%
Wigan 10k	10km	7 Sep	1:18:38	39.49%
Plymvalley parkrun	5km	30 Aug	22:13	67.93%
Plymvalley parkrun	5km	23 Aug	22:14	67.88%
Plymvalley Parkrun	5km	16 Aug	21:43	69.49%
Plymvalley Parkrun	5km	9 Aug	22:34	66.87%
Indian Queens Half Marathon	13.1mi	3 Aug	1:46:43	62.83%
Plymvalley Parkrun	5km	26 Jul	22:13	67.93%
Plymvalley Parkrun	5km	19 Jul	22:39	66.63%
Duckponds 7k	7km	12 Jul	30:57	69.52%
Plymvalley Parkrun	5km	12 Jul	22:48	66.19%
Lanhydrock Parkrun	5km	5 Jul	23:59	62.92%
Plym valley parkrun	5km	28 Jun	22:07	68.23%
RN Athletic Champs - 5000m	5km	18 Jun	20:42	72.90%
Plymvalley Parkrun	5km	14 Jun	22:08	68.18%
Plymvalley Parkrun	5km	7 Jun	22:40	66.58%
Plymvalley Parkrun	5km	31 May	22:18	67.67%
Plymvalley parkrun	5km	3 May	22:10	68.08%
Plym valley parkrun	5km	26 Apr	22:41	66.53%
Plymvalley parkrun	5km	19 Apr	22:31	67.02%
Plymvalley parkrun	5km	12 Apr	22:14	67.88%
Plymvalley parkrun	5km	29 Mar	24:37	61.30%
Plymvalley parkrun	5km	22 Mar	22:52	65.69%
Run Falmouth	13.1mi	16 Mar	1:47:46	61.89%
Plymvalley parkrun	5km	1 Mar	23:48	63.11%
January Jaunt	10km	12 Jan	47:22	65.23%
Plymvalley parkrun	5km	11 Jan	24:13	62.03%
Plymvalley parkrun	5km	4 Jan	25:43	58.41%
Plymvalley parkrun	5km	1 Jan	26:29	56.72%
2013	Distance	Date	Result	WAVA
Plymvalley parkrun	5km	14 Dec	24:15	61.94%
Plymvalley parkrun	5km	7 Dec	23:18	64.47%
Plymvalley parkrun	5km	9 Nov	23:51	62.98%
Plymouth 10K	10km	3 Nov	44:56	68.77%
Plymvalley parkrun	5km	26 Oct	23:18	64.47%
Plymvalley parkrun	5km	19 Oct	23:40	63.47%
Plymvalley parkrun	5km	12 Oct	22:46	65.98%
Plymvalley parkrun	5km	5 Oct	23:04	65.12%
Plymvalley parkrun	5km	21 Sep	23:42	63.38%
Plymvalley parkrun	5km	14 Sep	23:26	64.10%
Wigan 10k	10km	8 Sep	45:19	68.18%
Plymvalley parkrun	5km	31 Aug	23:27	64.05%
Pennington Flash parkrun	5km	10 Aug	22:01	68.22%
Plymvalley parkrun	5km	3 Aug	23:15	64.60%
Plymvalley parkrun	5km	20 Jul	22:47	65.93%
Duckponds 7k	7km	13 Jul	31:45	67.44%
Plymvalley parkrun	5km	6 Jul	22:28	66.86%
Plymvalley parkrun	5km	22 Jun	22:54	65.59%
2012	Distance	Date	Result	WAVA
Saltram 10K	10km	1 Sep	48:49	63.02%
Indian Queens Half Marathon	13.1mi	5 Aug	1:38:39	67.28%
6 Moor Miles	6mi	29 Jul	48:04	61.80%
Plymouth Half Marathon	13.1mi	3 Jun	1:34:08	70.51%
2011	Distance	Date	Result	WAVA
First Chance 10k	10km	2 Jan	49:31	61.69%
2010	Distance	Date	Result	WAVA
Run 10k Plymouth City	10km	24 Oct	48:11	63.40%
Truro Half marathon	13.1mi	19 Sep	1:56:38	56.46%
Plymouth Half Marathon	13.1mi	30 May	1:57:17	56.15%

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