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NavyAl F40

About

Race Times

All Races

Mileage

Training

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FERC

Races
206
Miles
8869
Miles
4728
WAVA
82.13%
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.

Race Standard

Silver (70)

Planned Races

27 Jul 19	Scorcher Running Festival Day 2
28 Jul 19	Scorcher Running Festival Day 3
03 Aug 19	Scorcher Running Festival Day 9
04 Aug 19	Scorcher Running Festival Day 10
01 Sep 19	Wigan 10k

Groups

This user is a member of Armed Forces Fetchies, GPS Users, South West Fetchies

2019 Targets

BIKE
200
RUN
1500

Set your targets for 2019

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Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	156	18:52	82.13				22:01 68.70	20:42 73.45	20:33 74.42	19:37 78.45	18:52 82.13	19:37 78.99	20:48 75.06
7km	2	30:57	69.95				31:45 67.83	30:57 69.95
6mi	1	48:04	61.99			48:04 61.99
10km	13	39:21	80.71	48:11 63.61	49:31 61.90	48:49 63.21	44:56 68.99	44:43 69.69	42:54 73.06	41:32 75.94	39:21 80.71	42:30 75.30
10mi	5	1:05:35	78.77								1:05:35 78.77	1:09:27 75.47
13.1mi	16	1:26:59	79.24	1:56:38 57.14		1:34:08 71.15		1:46:43 63.38		1:33:55 72.89	1:26:59 79.24	1:52:48 61.57	1:36:59 71.61
26.2km	2	1:52:42	77.86							2:01:29 71.61	1:52:42 77.86
26.2mi	9	3:27:47	70.97					3:51:32 61.04	3:49:30 62.16			3:32:27 69.41	3:27:47 70.97
50mi	1	8:17:00	56.62									8:17:00 56.62
69mi	1	15:04:04	42.96									15:04:04 42.96

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	136	123	144	134	100	0	0	0	0	0	0	0	636
2019	22	29	25	38	37	0	0	0	0	0	0	0	152
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 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
1.7mi, 31:16 Cross-Training - Walking Split Summary === 1) 1m - 18:49(18:49/m) 77/106bpm 56cal 55/60rpm 3.19/3.76mph 2) 0.67m - 12:27(18:42/m) 63/74bpm 17cal 55/58rpm 3.21/3.76mph Add a comment 0mi, 1:05:13 Cross-Training - Yoga Split Summary === 1) 0m - 1:05:13(/m) 62/99bpm 97cal 58/60rpm Add a comment 1.6mi, 28:17 Cross-Training - Walking Split Summary === 1) 1m - 17:30(17:30/m) 92/129bpm 87cal 57/61rpm 3.43/3.9mph 2) 0.63m - 10:47(17:14/m) 131/175bpm 113cal 59/76rpm 3.48/5.32mph Add a comment 1.1mi, 5:47 Cycling - Commuting Split Summary === 1) 1.06m - 5:47(5:29/m) 119/130bpm 56cal 10.95/15.7mph Add a comment 1.1mi, 5:48 Cycling - Commuting Split Summary === 1) 1.1m - 5:48(5:15/m) 114/123bpm 51cal 11.42/19.1mph Add a comment	5.2mi, 43:25 Running - Recovery Run Still a bit stiff and sore but it did get easier and I felt much better afterwards. Split Summary === 1) 1m - 8:24(8:24/m) 134/149bpm 97cal 7.15/7.64mph 2) 1m - 8:27(8:27/m) 136/146bpm 96cal 7.1/7.62mph 3) 1m - 8:20(8:20/m) 151/171bpm 109cal 7.2/7.68mph 4) 1m - 8:33(8:33/m) 156/169bpm 116cal 7.02/7.93mph 5) 1m - 8:30(8:30/m) 136/150bpm 75cal 7.05/7.68mph 6) 0.15m - 1:11(8:09/m) 130/133bpm 7cal 7.36/7.51mph Add a comment 1.1mi, 5:33 Cycling - Commuting Split Summary === 1) 1.07m - 5:33(5:11/m) 104/118bpm 39cal 11.58/16.45mph Add a comment 1.1mi, 5:17 Cycling - Commuting Split Summary === 1) 1.07m - 5:17(4:57/m) 105/116bpm 39cal 12.12/17.53mph Add a comment	0mi, 32:57 Cross-Training - Strengthening Landmine SLD, split squat, lying leg curl, BOSU squats x3. Core incl ball roll outs, ball pullover, ball pistol twists, side plank Split Summary === 1) 0m - 32:57(/m) 86/104bpm 129cal Add a comment 0.6mi, 6:08 Cross-Training - Elliptical Split Summary === 1) 0m - 6:08(/m) 113/127bpm 51cal 86/98rpm Add a comment 2.5mi, 22:18 Cross-Training - Elliptical Split Summary === 1) 0m - 22:18(/m) 118/127bpm 191cal 90/104rpm Add a comment	1.8mi, 28:47 Cross-Training - Walking Split Summary === 1) 1m - 16:11(16:11/m) 81/121bpm 59cal 60/76rpm 3.71/5.47mph 2) 0.76m - 12:36(16:36/m) 79/96bpm 37cal 59/63rpm 3.62/3.97mph Add a comment 1.7mi, 26:57 Cross-Training - Walking Split Summary === 1) 1m - 16:47(16:47/m) 93/119bpm 84cal 60/88rpm 3.57/5.49mph 2) 0.65m - 10:10(15:31/m) 91/101bpm 43cal 61/81rpm 3.87/5.91mph Add a comment 1.5mi, 7:09 Cycling - Commuting Split Summary === 1) 1.53m - 7:09(4:40/m) 105/122bpm 52cal 12.84/19.49mph Add a comment 1.5mi, 8:27 Cycling - Commuting Split Summary === 1) 1.52m - 8:27(5:34/m) 119/134bpm 81cal 10.79/17.6mph Add a comment	1.2mi, 12:08 Cross-Training - Elliptical Add a comment 0mi, 17:48 Cross-Training - Weights Lat pull, tri press, front raises, single BOR, side raises Add a comment 0mi, 19:02 Cross-Training - Bodyweight Fitn Started a glute and ab studio workout but didn't like it so finished early Add a comment 1.9mi, 16:17 Cross-Training - Elliptical Add a comment 1mi, 17:55 Cross-Training - Walking Add a comment	3.1mi, 21:37 Running - parkrun Split Summary === 1) 1m - 6:30(6:30/m) 128/146bpm 71cal 9.23/11.54mph 2) 1m - 6:51(6:51/m) 164/184bpm 101cal 8.75/9.1mph 3) 1m - 6:52(6:52/m) 176/181bpm 109cal 8.74/9.39mph 4) 0.21m - 1:23(6:45/m) 178/188bpm 22cal 8.89/11.06mph Add a comment 3.1mi, 25:18 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 148/159bpm 108cal 7.43/7.68mph 2) 1m - 8:24(8:24/m) 154/166bpm 116cal 7.14/7.76mph 3) 1m - 8:11(8:11/m) 152/166bpm 110cal 7.34/7.51mph 4) 0.08m - 39(7:49/m) 147/149bpm 8cal 7.67/7.64mph Add a comment 1.6mi, 12:26 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 126/138bpm 81cal 7.63/8.25mph 2) 0.6m - 4:34(7:39/m) 130/134bpm 48cal 7.84/7.99mph Add a comment	1.8mi, 33:14 Cross-Training - Walking Split Summary === 1) 1m - 18:25(18:25/m) 85/109bpm 70cal 57/63rpm 3.26/3.95mph 2) 0.83m - 14:50(17:54/m) 83/93bpm 49cal 57/61rpm 3.35/3.86mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.7mi, 28:34 Cross-Training - Walking Split Summary === 1) 1m - 16:52(16:52/m) 111/129bpm 123cal 60/64rpm 3.56/4.44mph 2) 0.65m - 11:42(18:03/m) 122/131bpm 95cal 59/81rpm 3.33/4.66mph Add a comment 7.6mi, 1:00:20 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 156/172bpm 112cal 7.39/7.89mph 2) 1m - 7:46(7:46/m) 160/170bpm 110cal 7.72/7.93mph 3) 1m - 7:43(7:43/m) 165/178bpm 113cal 7.78/8.31mph 4) 1m - 7:54(7:54/m) 167/181bpm 116cal 7.59/7.76mph 5) 1m - 8:02(8:02/m) 176/191bpm 127cal 7.46/8.18mph 6) 1m - 8:23(8:23/m) 175/183bpm 131cal 7.16/8.14mph 7) 1m - 7:48(7:48/m) 176/184bpm 123cal 7.68/8.56mph 8) 0.58m - 4:36(7:55/m) 170/176bpm 68cal 7.59/7.85mph Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
1.7mi, 29:00 Cross-Training - Walking Split Summary === 1) 1m - 17:37(17:37/m) 82/104bpm 59cal 58/62rpm 3.4/4.07mph 2) 0.66m - 11:22(17:08/m) 77/87bpm 30cal 57/62rpm 3.5/3.84mph Add a comment 0mi, 1:06:04 Cross-Training - Yoga Split Summary === 1) 0m - 1:06:04(/m) 67/109bpm 123cal 58/62rpm Add a comment 1.6mi, 25:34 Cross-Training - Walking Split Summary === 1) 1m - 15:46(15:46/m) 104/111bpm 94cal 61/66rpm 3.81/4.17mph 2) 0.63m - 9:48(15:34/m) 89/102bpm 36cal 61/75rpm 3.85/5.78mph Add a comment 1.1mi, 5:04 Cycling - Commuting Split Summary === 1) 1.05m - 5:04(4:48/m) 112/122bpm 42cal 12.51/17.55mph Add a comment 1.1mi, 5:39 Cycling - Commuting Split Summary === 1) 1.1m - 5:39(5:07/m) 114/146bpm 48cal 11.73/20.39mph Add a comment	2.9mi, 25:39 Running - Easy Split Summary === 1) 1m - 9:30(9:30/m) 153/164bpm 126cal 6.31/6.72mph 2) 1m - 8:47(8:47/m) 151/168bpm 113cal 6.83/7.58mph 3) 0.89m - 7:22(8:17/m) 171/178bpm 109cal 7.24/7.39mph Add a comment 2.9mi, 26:21 Running - Drills Still feeling a niggle so didn't push the hill sprints. Split Summary === 1) 1m - 8:56(8:56/m) 139/161bpm 105cal 6.72/8.91mph 2) 1m - 8:58(8:58/m) 144/158bpm 110cal 6.69/8.75mph 3) 0.93m - 8:27(9:05/m) 149/160bpm 106cal 6.6/8.77mph Add a comment 2.9mi, 24:43 Running - Easy Split Summary === 1) 1m - 7:48(7:48/m) 137/149bpm 91cal 7.7/7.99mph 2) 1m - 9:00(9:00/m) 138/154bpm 102cal 6.67/7.89mph 3) 0.87m - 7:55(9:07/m) 140/148bpm 89cal 6.58/7.03mph Add a comment 1.1mi, 4:41 Cycling - Commuting Split Summary === 1) 1.08m - 4:41(4:21/m) 106/114bpm 33cal 13.8/18.47mph Add a comment 2.7mi, 14:32 Cycling - Commuting Split Summary === 1) 2.74m - 14:32(5:18/m) 114/129bpm 120cal 11.33/15.28mph Add a comment	4mi, 11:12 Cycling - Exercise Bike Split Summary === 1) 0m - 11:12(/m) 120/128bpm 102cal Add a comment 0mi, 4:00 Cross-Training - Core Tabata. Ball rollouts, dynamic ball plank, pistol twists, kb pullover Split Summary === 1) 0m - 4:00(/m) 94/119bpm 20cal 51/87rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebells Split Summary === 1) 0m - 4:00(/m) 96/128bpm 21cal 65/101rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebells Split Summary === 1) 0m - 4:00(/m) 85/114bpm 15cal 45/68rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebells Split Summary === 1) 0m - 4:00(/m) 97/119bpm 21cal 47/64rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebells Split Summary === 1) 0m - 4:00(/m) 92/123bpm 19cal 49/64rpm Add a comment 2.5mi, 21:38 Cross-Training - Elliptical Split Summary === 1) 0m - 21:38(/m) 118/135bpm 171cal 96/105rpm Add a comment	5.9mi, 48:44 Running - Easy Split Summary === 1) 1m - 8:27(8:27/m) 149/180bpm 104cal 7.1/7.87mph 2) 1m - 8:09(8:09/m) 165/174bpm 112cal 7.37/8.08mph 3) 1m - 8:21(8:21/m) 170/180bpm 119cal 7.19/7.97mph 4) 1m - 8:26(8:26/m) 174/180bpm 122cal 7.12/7.87mph 5) 1m - 8:23(8:23/m) 176/197bpm 125cal 7.15/8.08mph 6) 0.86m - 6:58(8:07/m) 176/185bpm 103cal 7.4/7.87mph Add a comment 1.5mi, 7:24 Cycling - Commuting Split Summary === 1) 1.52m - 7:24(4:52/m) 107/119bpm 52cal 12.34/17.16mph Add a comment 1.5mi, 8:13 Cycling - Commuting Split Summary === 1) 1.52m - 8:13(5:25/m) 118/130bpm 72cal 11.08/18.58mph Add a comment	6.2mi, 47:06 Running - Treadmill Split Summary === 1) 1m - 8:35(8:35/m) 130/140bpm 86cal 6.99/9.39mph 2) 1m - 7:53(7:53/m) 139/148bpm 86cal 7.61/8.6mph 3) 1m - 7:47(7:47/m) 147/151bpm 92cal 7.72/8.18mph 4) 1m - 7:38(7:38/m) 151/154bpm 92cal 7.87/8.27mph 5) 1m - 7:41(7:41/m) 154/157bpm 94cal 7.81/8.18mph 6) 0.99m - 7:33(7:38/m) 158/179bpm 95cal 7.87/8.33mph Add a comment 1mi, 17:48 Cross-Training - Walking Split Summary === 1) 1m - 17:45(17:45/m) 90/124bpm 74cal 58/81rpm 3.38/6.51mph 2) 0m - 3(19:14/m) 83/83bpm 56/56rpm 3.12/2.32mph Add a comment	1.4mi, 21:58 Cross-Training - General Split Summary === 1) 1m - 15:48(15:48/m) 95/115bpm 75cal 62/81rpm 3.8/4.88mph 2) 0.39m - 6:10(15:49/m) 95/99bpm 26cal 62/65rpm 3.79/4.13mph Add a comment	0mi, 1:08:19 Cross-Training - Yoga Split Summary === 1) 0m - 1:08:19(/m) 69/130bpm 139cal 57/58rpm Add a comment 8.1mi, 1:05:14 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 157/175bpm 102cal 7.49/7.95mph 2) 1m - 8:04(8:04/m) 165/169bpm 107cal 7.44/7.81mph 3) 1m - 7:55(7:55/m) 167/177bpm 107cal 7.59/7.89mph 4) 1m - 7:56(7:56/m) 176/185bpm 114cal 7.57/8.04mph 5) 1m - 8:03(8:03/m) 172/179bpm 112cal 7.45/8.06mph 6) 1m - 7:58(7:58/m) 175/188bpm 113cal 7.53/8.06mph 7) 1m - 8:15(8:15/m) 150/180bpm 62cal 7.27/8.2mph 8) 1m - 8:03(8:03/m) 142/147bpm 36cal 7.46/7.93mph 9) 0.11m - 1:00(9:00/m) 143/146bpm 5cal 6.66/7.78mph Add a comment
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
1.7mi, 29:19 Cross-Training - Walking Split Summary === 1) 1m - 17:32(17:32/m) 79/84bpm 50cal 58/61rpm 3.42/3.92mph 2) 0.67m - 11:47(17:30/m) 79/85bpm 31cal 57/59rpm 3.43/3.84mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.6mi, 26:32 Cross-Training - Walking Split Summary === 1) 1m - 16:00(16:00/m) 91/103bpm 68cal 61/79rpm 3.75/5.87mph 2) 0.64m - 10:31(16:34/m) 91/97bpm 41cal 61/65rpm 3.62/4.86mph Add a comment 1.1mi, 5:21 Cycling - Commuting Split Summary === 1) 1.06m - 5:21(5:02/m) 99/112bpm 30cal 11.92/17.87mph Add a comment 1.1mi, 5:04 Cycling - Commuting Split Summary === 1) 1.1m - 5:04(4:35/m) 122/137bpm 46cal 13.07/19.66mph Add a comment	2.9mi, 25:36 Running - Easy Split Summary === 1) 1m - 9:06(9:06/m) 126/133bpm 89cal 6.59/7.06mph 2) 1m - 8:49(8:49/m) 127/139bpm 83cal 6.81/7.37mph 3) 0.93m - 7:41(8:14/m) 133/147bpm 76cal 7.29/7.51mph Add a comment 2.1mi, 15:22 Running - Drills Split Summary === 1) 1m - 7:22(7:22/m) 135/155bpm 80cal 8.15/9mph 2) 1m - 7:18(7:18/m) 133/151bpm 73cal 8.21/10.71mph 3) 0.12m - 42(5:59/m) 141/147bpm 7cal 10.04/10.31mph Add a comment 3mi, 26:24 Running - Easy Split Summary === 1) 1m - 8:01(8:01/m) 136/165bpm 86cal 7.48/8.08mph 2) 1m - 8:46(8:46/m) 140/148bpm 95cal 6.85/8.08mph 3) 1m - 9:26(9:26/m) 137/150bpm 93cal 6.36/6.85mph 4) 0.01m - 11(22:12/m) 133/137bpm 1cal 2.7/6.47mph Add a comment 1.1mi, 5:56 Cycling - Commuting Split Summary === 1) 1.09m - 5:56(5:27/m) 124/142bpm 56cal 11.01/17.95mph Add a comment 1.1mi, 5:16 Cycling - Commuting Split Summary === 1) 1.07m - 5:16(4:55/m) 114/153bpm 42cal 12.19/19.62mph Add a comment	2.1mi, 10:13 Cycling - General Split Summary === 1) 2.08m - 10:13(4:55/m) 119/153bpm 92cal 12.22/17.41mph Add a comment 1.9mi, 16:30 Cross-Training - Elliptical Split Summary === 1) 0m - 16:30(/m) 135/147bpm 179cal 97/105rpm Add a comment 0mi, 29:56 Cross-Training - Weights 20kg bb good mornings, 12kg kb bulgarian split squat, kb SLD, bb front squat, kb shoulder press, caterpillar walkouts x2 Leg ext upto 77kg Split Summary === 1) 0m - 29:56(/m) 96/129bpm 146cal Add a comment 2.5mi, 12:46 Cycling - General Split Summary === 1) 2.51m - 12:46(5:05/m) 120/145bpm 116cal 11.82/20.64mph Add a comment 0mi, 28:39 Cross-Training - Tabata Tabata cct with my Super Seniors Split Summary === 1) 0m - 28:39(/m) 116/158bpm 211cal 64/124rpm Add a comment 1.1mi, 6:21 Cycling - Commuting Split Summary === 1) 1.11m - 6:21(5:42/m) 108/120bpm 48cal 10.54/19.58mph Add a comment	3mi, 55:57 Cross-Training - Walking Split Summary === 1) 1m - 18:00(18:00/m) 79/110bpm 55cal 57/82rpm 3.33/7.03mph 2) 1m - 19:05(19:05/m) 81/101bpm 57cal 55/60rpm 3.15/3.88mph 3) 0.99m - 18:52(19:08/m) 92/111bpm 80cal 56/59rpm 3.14/3.61mph Add a comment 2.4mi, 13:06 Cycling - Commuting Split Summary === 1) 2.42m - 13:06(5:25/m) 129/152bpm 136cal 11.06/15.53mph Add a comment 1.5mi, 7:49 Cycling - Commuting Split Summary === 1) 1.52m - 7:49(5:09/m) 128/155bpm 83cal 11.66/17.6mph Add a comment	7.7mi, 1:01:25 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 138/153bpm 94cal 7.36/8.31mph 2) 1m - 7:59(7:59/m) 136/143bpm 86cal 7.52/8.33mph 3) 1m - 8:01(8:01/m) 146/169bpm 96cal 7.48/8.2mph 4) 1m - 7:44(7:44/m) 143/149bpm 88cal 7.76/7.89mph 5) 1m - 7:36(7:36/m) 147/153bpm 90cal 7.89/7.99mph 6) 1m - 8:19(8:19/m) 145/153bpm 93cal 7.21/7.87mph 7) 1m - 8:00(8:00/m) 148/157bpm 93cal 7.5/7.85mph 8) 0.7m - 5:36(7:59/m) 148/153bpm 64cal 7.52/7.85mph Add a comment	5.7mi, 48:27 Running - Easy Split Summary === 1) 1m - 8:32(8:32/m) 143/176bpm 109cal 7.04/7.56mph 2) 1m - 8:28(8:28/m) 135/141bpm 93cal 7.08/7.68mph 3) 1m - 8:35(8:35/m) 135/141bpm 91cal 6.99/7.43mph 4) 1m - 8:49(8:49/m) 135/144bpm 87cal 6.81/8.79mph 5) 1m - 8:24(8:24/m) 138/143bpm 87cal 7.14/7.68mph 6) 0.67m - 5:38(8:25/m) 138/146bpm 57cal 7.13/7.62mph Add a comment 3.1mi, 21:31 Running - parkrun Split Summary === 1) 1m - 6:33(6:33/m) 165/185bpm 95cal 9.17/10.5mph 2) 1m - 6:43(6:43/m) 162/172bpm 97cal 8.93/9.41mph 3) 1m - 6:51(6:51/m) 175/181bpm 108cal 8.75/9.2mph 4) 0.2m - 1:17(6:33/m) 178/184bpm 20cal 9.17/9.71mph Add a comment 1.6mi, 12:28 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 149/161bpm 106cal 7.54/8.29mph 2) 0.59m - 4:31(7:38/m) 151/158bpm 61cal 7.86/8.29mph Add a comment	1.6mi, 28:07 Cross-Training - Walking Split Summary === 1) 1m - 17:00(17:00/m) 92/126bpm 84cal 59/81rpm 3.53/4.13mph 2) 0.63m - 11:08(17:39/m) 85/89bpm 41cal 57/68rpm 3.4/3.84mph Add a comment 0mi, 1:15:58 Cross-Training - Yoga Split Summary === 1) 0m - 1:15:58(/m) 65/117bpm 141cal 58/60rpm Add a comment 1.7mi, 27:31 Cross-Training - Walking Split Summary === 1) 1m - 16:22(16:22/m) 98/122bpm 95cal 60/74rpm 3.66/5.32mph 2) 0.66m - 11:09(16:58/m) 106/116bpm 69cal 60/64rpm 3.54/6.12mph Add a comment 3.1mi, 25:31 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 135/155bpm 100cal 7.12/7.97mph 2) 1m - 8:07(8:07/m) 140/148bpm 100cal 7.39/7.97mph 3) 1m - 8:04(8:04/m) 140/154bpm 95cal 7.44/8.35mph 4) 0.11m - 54(7:46/m) 138/139bpm 10cal 7.72/7.93mph Add a comment 0mi, 38:09 Cross-Training - Weights Cable press, abs, low lunge and pull, SLD, ball roll outs, pistol twists, pullover Split Summary === 1) 0m - 38:09(/m) 95/117bpm 190cal Add a comment 2.1mi, 16:54 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 140/158bpm 103cal 7.36/7.7mph 2) 1m - 8:12(8:12/m) 157/166bpm 117cal 7.32/7.93mph 3) 0.07m - 33(7:46/m) 162/166bpm 8cal 7.73/7.6mph Add a comment
Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
1.6mi, 29:40 Cross-Training - Walking Split Summary === 1) 1m - 18:23(18:23/m) 77/84bpm 55cal 57/60rpm 3.26/3.95mph 2) 0.64m - 11:17(17:37/m) 77/85bpm 32cal 57/60rpm 3.41/4.57mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.6mi, 25:53 Cross-Training - Walking Split Summary === 1) 1m - 15:45(15:45/m) 93/100bpm 80cal 61/81rpm 3.81/6.18mph 2) 0.63m - 10:07(15:59/m) 95/123bpm 50cal 61/81rpm 3.75/4.3mph Add a comment 1.1mi, 6:27 Cycling - Commuting Split Summary === 1) 1.07m - 6:27(6:01/m) 91/113bpm 34cal 9.98/15.78mph Add a comment 1.1mi, 5:15 Cycling - Commuting Split Summary === 1) 1.11m - 5:15(4:43/m) 98/120bpm 35cal 12.71/18.58mph Add a comment	1.1mi, 5:23 Cycling - Commuting Split Summary === 1) 1.07m - 5:23(5:01/m) 111/123bpm 47cal 11.97/20.6mph Add a comment 1.1mi, 5:30 Cycling - Commuting Split Summary === 1) 1.07m - 5:30(5:09/m) 116/127bpm 53cal 11.65/17.82mph Add a comment	0mi, 34:09 Cross-Training - Kettlebells Swings and strength. Split Summary === 1) 0m - 34:09(/m) 95/132bpm 175cal Add a comment 0.9mi, 8:11 Cross-Training - Elliptical Split Summary === 1) 0m - 8:11(/m) 113/123bpm 69cal 49/57rpm Add a comment 5.5mi, 46:09 Running - General Determined to do a morning run. Took some time to get going. Didn't feel too bad. Could've gone further but needed a wee! Split Summary === 1) 1m - 8:16(8:16/m) 130/140bpm 95cal 7.26/7.97mph 2) 1m - 8:15(8:15/m) 140/180bpm 103cal 7.27/7.78mph 3) 1m - 8:16(8:16/m) 166/184bpm 124cal 7.25/7.68mph 4) 1m - 8:31(8:31/m) 138/145bpm 87cal 7.04/7.74mph 5) 1m - 8:30(8:30/m) 138/151bpm 84cal 7.06/7.95mph 6) 0.52m - 4:21(8:20/m) 138/146bpm 42cal 7.21/7.6mph Add a comment	8.4mi, 1:10:40 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 124/149bpm 87cal 7.13/8.18mph 2) 1m - 8:06(8:06/m) 136/144bpm 97cal 7.4/8.12mph 3) 1m - 8:10(8:10/m) 143/156bpm 104cal 7.34/7.81mph 4) 1m - 8:20(8:20/m) 141/152bpm 97cal 7.2/7.76mph 5) 1m - 8:35(8:35/m) 138/178bpm 85cal 6.99/8.16mph 6) 1m - 8:39(8:39/m) 137/148bpm 83cal 6.94/8.18mph 7) 1m - 8:35(8:35/m) 126/146bpm 61cal 6.98/7.7mph 8) 1m - 8:15(8:15/m) 114/137bpm 39cal 7.27/7.78mph 9) 0.43m - 3:34(8:14/m) 133/141bpm 31cal 7.29/7.68mph Add a comment 1.5mi, 7:02 Cycling - Commuting Split Summary === 1) 1.52m - 7:02(4:37/m) 130/146bpm 83cal 13/20.2mph Add a comment 1.5mi, 7:50 Cycling - Commuting Split Summary === 1) 1.52m - 7:50(5:10/m) 111/129bpm 67cal 11.61/19.01mph Add a comment	0mi, 19:31 Cross-Training - Bodyweight Fitn Studio circuit Split Summary === 1) 0m - 19:31(/m) 98/136bpm 117cal 52/112rpm Add a comment 1.9mi, 16:44 Cross-Training - Elliptical Split Summary === 1) 0m - 16:44(/m) 114/132bpm 139cal 93/104rpm Add a comment 0.6mi, 10:50 Cross-Training - Walking Split Summary === 1) 0.57m - 10:50(18:52/m) 78/89bpm 35cal 60/73rpm 3.18/4.19mph Add a comment 0mi, 20:03 Cross-Training - Boxercise TKO Basic Split Summary === 1) 0m - 20:03(/m) 102/154bpm 130cal 62/112rpm Add a comment 0.5mi, 9:24 Cross-Training - Walking Split Summary === 1) 0.52m - 9:24(17:55/m) 77/86bpm 28cal 58/64rpm 3.35/3.76mph Add a comment	5.5mi, 47:20 Running - Easy Split Summary === 1) 1m - 8:31(8:31/m) 136/145bpm 108cal 7.05/7.58mph 2) 1m - 8:29(8:29/m) 138/143bpm 106cal 7.07/7.76mph 3) 1m - 8:45(8:45/m) 137/145bpm 103cal 6.86/7.64mph 4) 1m - 8:41(8:41/m) 135/141bpm 92cal 6.91/7.45mph 5) 1m - 8:47(8:47/m) 137/148bpm 94cal 6.83/7.47mph 6) 0.47m - 4:08(8:45/m) 138/147bpm 43cal 6.86/7.35mph Add a comment 3.1mi, 21:27 Running - parkrun Kew Woods Parkrun. 1st overall!! Split Summary === 1) 1m - 6:30(6:30/m) 137/153bpm 82cal 9.22/10.54mph 2) 1m - 6:39(6:39/m) 145/162bpm 89cal 9.02/9.5mph 3) 1m - 6:47(6:47/m) 154/161bpm 98cal 8.85/9.29mph 4) 0.22m - 1:25(6:37/m) 161/178bpm 21cal 9.08/10.67mph Add a comment 1.6mi, 12:57 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 129/148bpm 91cal 7.43/8.06mph 2) 0.61m - 4:52(8:01/m) 138/147bpm 61cal 7.49/7.81mph Add a comment	-

2019	Date	Result	WAVA
Kew Woods parkrun	25 May	21:27	73.39%
Kew Woods parkrun	18 May	21:31	73.16%
Kew Woods parkrun	4 May	21:37	72.82%
Blackpool Marathon	28 Apr	3:41:21	67.42%
Kew Woods parkrun	6 Apr	21:18	73.90%
Kew Woods parkrun	30 Mar	21:12	74.25%
Kew Woods parkrun	23 Mar	21:05	74.06%
Run Wigan Festival Half Marathon	17 Mar	1:36:59	71.61%
Southport parkrun	16 Mar	21:06	74.00%
Oulton Park Running Grand Prix	3 Mar	3:27:47	70.97%
Kew Woods parkrun	23 Feb	21:19	73.25%
Kew Woods parkrun	16 Feb	21:23	73.02%
Southport parkrun	2 Feb	20:48	75.06%
Muscat Half Marathon	18 Jan	1:39:57	69.49%
Southport parkrun	12 Jan	20:57	74.53%
Kew Woods parkrun	5 Jan	21:48	71.62%
Liverbird Marathon Double day 2	1 Jan	3:38:20	67.54%
2018	Date	Result	WAVA
Kew Woods parkrun	29 Dec	22:15	70.17%
Running Grand Prix Oulton Park	2 Dec	3:32:27	69.41%
Preston 10	18 Nov	1:09:27	75.47%
Southport parkrun	3 Nov	23:40	65.97%
Southport parkrun	27 Oct	20:23	76.60%
firstandlastrunning Plym Trail AUTUMN Marathon Day 2	21 Oct	3:43:50	65.88%
firstandlastrunning Plym Trail AUTUMN Marathon Day 1	20 Oct	3:52:00	63.56%
Southport parkrun	29 Sep	20:15	77.10%
Wigan 10k	9 Sep	42:30	75.30%
Preston 10 miler	12 Aug	1:13:08	71.67%
Southport parkrun	11 Aug	22:46	68.58%
Southport parkrun	4 Aug	20:17	76.98%
Southport parkrun	14 Jul	21:18	73.30%
Rat Race The Wall	16 Jun	15:04:04	42.96%
Liverpool Rock 'n' Roll Half Marathon	20 May	1:52:48	61.57%
Southport parkrun	12 May	21:18	73.30%
Southport parkrun	14 Apr	19:57	78.26%
Liverpool To Manchester L2M Ultra	2 Apr	8:17:00	56.62%
Southport parkrun	24 Mar	22:00	70.44%
Southport parkrun	10 Mar	21:55	70.70%
Southport parkrun	24 Feb	21:33	71.91%
Southport parkrun	10 Feb	21:01	73.73%
Southport parkrun	3 Feb	20:09	76.90%
Southport parkrun	27 Jan	19:37	78.99%
Plym Trail Series WINTER Weekend Marathon Day 1	20 Jan	3:35:50	67.52%
Southport parkrun	13 Jan	19:37	78.99%
Southport parkrun	1 Jan	22:46	68.06%
2017	Date	Result	WAVA
Southport parkrun	30 Dec	20:06	77.09%
Southport parkrun	23 Dec	19:27	79.67%
Southport parkrun	9 Dec	20:21	76.15%
Southport parkrun	2 Dec	19:24	79.88%
Preston 10 mile road race	19 Nov	1:16:41	67.84%
Southport parkrun	18 Nov	19:41	78.73%
Southport parkrun	11 Nov	19:37	78.99%
Southport parkrun	28 Oct	23:22	66.32%
Southport parkrun	21 Oct	19:34	79.19%
Southport parkrun	14 Oct	21:29	72.13%
MBNA Chester Metric Marathon	8 Oct	1:52:42	77.86%
Southport parkrun	7 Oct	21:52	70.86%
Southport parkrun	30 Sep	19:37	78.99%
Southport parkrun	23 Sep	19:41	78.73%
Southport parkrun	16 Sep	19:07	81.06%
Wigan 10k	3 Sep	39:21	80.71%
Southport parkrun	2 Sep	19:05	81.20%
Southport parkrun	19 Aug	19:34	79.19%
Southport parkrun	12 Aug	22:09	69.96%
Southport parkrun	29 Jul	19:07	81.06%
Southport parkrun	22 Jul	20:38	75.10%
Southport parkrun	15 Jul	19:14	80.57%
Southport parkrun	8 Jul	19:09	80.92%
Southport Half Marathon (Tour of Merseyside Race One)	2 Jul	1:26:59	79.24%
Southport parkrun	1 Jul	19:05	81.20%
Southport parkrun	24 Jun	19:24	79.88%
Shrewsbury Half Marathon	18 Jun	1:34:20	73.07%
Southport parkrun	17 Jun	19:25	79.81%
Southport parkrun	10 Jun	19:14	80.57%
Southport parkrun	3 Jun	19:06	81.13%
Rock ‘n’ Roll Liverpool Half Marathon	28 May	1:28:33	77.84%
Southport parkrun	20 May	19:02	81.41%
Worden Park 10K	14 May	40:02	79.33%
Southport parkrun	13 May		0.00%
Southport parkrun	6 May	18:54	81.99%
Southport parkrun	29 Apr	18:55	81.92%
Southport parkrun	22 Apr	18:52	82.13%
Plymvalley parkrun	15 Apr	19:51	78.06%
Southport parkrun	8 Apr	19:01	81.49%
Southport parkrun	1 Apr	19:19	80.22%
Shrewsbury parkrun	25 Mar	19:30	78.92%
Wigan Half Marathon	19 Mar	1:30:10	75.92%
Sweatshop 10	12 Mar	1:05:35	78.77%
Southport parkrun	11 Mar	18:57	81.21%
Southport parkrun	4 Mar	19:29	78.99%
Southport parkrun	18 Feb	19:25	79.26%
Southport parkrun	11 Feb	19:21	79.53%
Southport parkrun	4 Feb	19:46	77.86%
St Anne's 10 Miler	29 Jan	1:08:56	74.94%
Southport parkrun	28 Jan	19:59	77.01%
Southport parkrun	21 Jan	19:27	79.12%
Southport parkrun	14 Jan	19:38	78.38%
Southport parkrun	7 Jan	20:04	76.69%
Southport parkrun	1 Jan	20:26	75.32%
2016	Date	Result	WAVA
Southport parkrun	24 Dec	20:16	75.93%
Southport parkrun	17 Dec	20:17	75.87%
Southport parkrun	10 Dec	20:54	73.63%
Southport parkrun	5 Nov	19:50	77.59%
Southport parkrun	29 Oct	19:37	78.45%
Southport parkrun	22 Oct	19:47	77.79%
Southport parkrun	15 Oct	19:43	78.05%
Southport parkrun	8 Oct	19:54	77.33%
MBNA Chester Metric Marathon	2 Oct	2:01:29	71.61%
Southport parkrun	24 Sep	19:45	77.92%
Southport parkrun	17 Sep	19:55	77.27%
Southport parkrun	10 Sep	19:54	77.33%
Wigan 10k	4 Sep	41:32	75.94%
Southport parkrun	27 Aug	20:02	76.82%
Southport parkrun	20 Aug	20:25	75.38%
Southport parkrun	6 Aug	20:02	76.82%
Southport parkrun	30 Jul	20:10	76.31%
Southport parkrun	23 Jul	20:17	75.87%
Southport Half Marathon	3 Jul	1:33:55	72.89%
Southport parkrun	25 Jun	20:19	75.75%
Southport parkrun	18 Jun	20:36	74.71%
Southport Parkrun	11 Jun	20:40	74.46%
Rock ‘n’ Roll Liverpool Half Marathon	29 May	1:35:29	71.69%
Great North West Half Marathon	21 Feb	1:40:39	67.58%
2015	Date	Result	WAVA
Pennington Flash parkrun	10 Oct	20:35	74.30%
Pennington Flash parkrun	26 Sep	20:33	74.42%
Pennington Flash parkrun	19 Sep	20:40	74.00%
Wigan 10k, Wigan	6 Sep	42:54	73.06%
Pennington Flash parkrun	8 Aug	21:00	72.82%
Rock ‘n’ Roll Liverpool Marathon	14 Jun	3:49:30	62.16%
Pennington Flash parkrun	30 May	21:41	70.53%
Pennington Flash parkrun	16 May	22:16	68.68%
Plymvalley parkrun	9 May	22:47	67.12%
Plymvalley parkrun	2 May	22:22	68.37%
Plymvalley parkrun	21 Mar	22:15	68.33%
Plymvalley parkrun	14 Mar	22:44	66.88%
Plymvalley parkrun	21 Feb	24:33	61.93%
Plymvalley parkrun	14 Feb	24:32	61.97%
Plymvalley parkrun	7 Feb	23:00	66.11%
Plymvalley parkrun	17 Jan	23:26	64.88%
Plymvalley parkrun	1 Jan	24:00	63.35%
2014	Date	Result	WAVA
Plymvalley parkrun	27 Dec	23:40	64.24%
Plymvalley parkrun	20 Dec	23:26	64.88%
Plymvalley parkrun	13 Dec	23:17	65.30%
Plymvalley parkrun	22 Nov	23:08	65.73%
Plymvalley parkrun	15 Nov	23:32	64.61%
Plymvalley parkrun	8 Nov	25:18	60.10%
Plymouth 10k	2 Nov	44:43	69.69%
Plymvalley parkrun	1 Nov	23:16	65.35%
Plymvalley parkrun	18 Oct	22:44	66.88%
Plymvalley parkrun	11 Oct	22:58	66.20%
MBNA Chester Marathon	5 Oct	3:51:32	61.04%
Plymvalley parkrun	27 Sep	22:59	66.15%
Plymvalley parkrun	20 Sep	22:24	67.88%
Plymvalley parkrun	13 Sep	22:29	67.63%
Wigan 10k	7 Sep	1:18:38	39.63%
Plymvalley parkrun	30 Aug	22:13	68.44%
Plymvalley parkrun	23 Aug	22:14	68.39%
Plymvalley Parkrun	16 Aug	21:43	70.01%
Plymvalley Parkrun	9 Aug	22:34	67.38%
Indian Queens Half Marathon	3 Aug	1:46:43	63.38%
Plymvalley Parkrun	26 Jul	22:13	68.44%
Plymvalley Parkrun	19 Jul	22:39	67.13%
Duckponds 7k	12 Jul	30:57	69.95%
Plymvalley Parkrun	12 Jul	22:48	66.69%
Lanhydrock Parkrun	5 Jul	23:59	63.40%
Plym valley parkrun	28 Jun	22:07	68.75%
RN Athletic Champs - 5000m	18 Jun	20:42	73.45%
Plymvalley Parkrun	14 Jun	22:08	68.69%
Plymvalley Parkrun	7 Jun	22:40	67.08%
Plymvalley Parkrun	31 May	22:18	68.18%
Plymvalley parkrun	3 May	22:10	68.59%
Plym valley parkrun	26 Apr	22:41	67.03%
Plymvalley parkrun	19 Apr	22:31	67.53%
Plymvalley parkrun	12 Apr	22:14	68.39%
Plymvalley parkrun	29 Mar	24:37	61.76%
Plymvalley parkrun	22 Mar	22:52	66.15%
Run Falmouth	16 Mar	1:47:46	62.43%
Plymvalley parkrun	1 Mar	23:48	63.55%
January Jaunt	12 Jan	47:22	65.45%
Plymvalley parkrun	11 Jan	24:13	62.46%
Plymvalley parkrun	4 Jan	25:43	58.81%
Plymvalley parkrun	1 Jan	26:29	57.11%
2013	Date	Result	WAVA
Plymvalley parkrun	14 Dec	24:15	62.37%
Plymvalley parkrun	7 Dec	23:18	64.91%
Plymvalley parkrun	9 Nov	23:51	63.42%
Plymouth 10K	3 Nov	44:56	68.99%
Plymvalley parkrun	26 Oct	23:18	64.91%
Plymvalley parkrun	19 Oct	23:40	63.91%
Plymvalley parkrun	12 Oct	22:46	66.44%
Plymvalley parkrun	5 Oct	23:04	65.57%
Plymvalley parkrun	21 Sep	23:42	63.82%
Plymvalley parkrun	14 Sep	23:26	64.55%
Wigan 10k	8 Sep	45:19	68.41%
Plymvalley parkrun	31 Aug	23:27	64.50%
Pennington Flash parkrun	10 Aug	22:01	68.70%
Plymvalley parkrun	3 Aug	23:15	65.05%
Plymvalley parkrun	20 Jul	22:47	66.39%
Duckponds 7k	13 Jul	31:45	67.83%
Plymvalley parkrun	6 Jul	22:28	67.32%
Plymvalley parkrun	22 Jun	22:54	66.05%
2012	Date	Result	WAVA
Saltram 10K	1 Sep	48:49	63.21%
Indian Queens Half Marathon	5 Aug	1:38:39	67.89%
6 Moor Miles	29 Jul	48:04	61.99%
Plymouth Half Marathon	3 Jun	1:34:08	71.15%
2011	Date	Result	WAVA
First Chance 10k	2 Jan	49:31	61.90%
2010	Date	Result	WAVA
Run 10k Plymouth City	24 Oct	48:11	63.61%
Truro Half marathon	19 Sep	1:56:38	57.14%
Plymouth Half Marathon	30 May	1:57:17	56.83%

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