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NavyAl F40

About

Race Times

All Races

Mileage

Training

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FERC

Races
199
Miles
8581
Miles
4642
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

28 Apr 19	Blackpool Marathon
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

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	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	Southport parkrun5km	18:52	6:04	82.13	150				22:01	20:42	20:33	19:37	18:52	19:37	20:48
7km	Duckponds 7k7km	30:57	7:07	69.95	2				31:45	30:57
6mi	6 Moor Miles6mi	48:04	8:01	61.99	1			48:04
10km	Wigan 10k10km	39:21	6:20	80.71	13	48:11	49:31	48:49	44:56	44:43	42:54	41:32	39:21	42:30
10mi	Sweatshop 1010mi	1:05:35	6:34	78.77	5								1:05:35	1:09:27
13.1mi	Southport Half Marathon (Tour of Merseyside Race One)13.1mi	1:26:59	6:38	79.24	16	1:56:38		1:34:08		1:46:43		1:33:55	1:26:59	1:52:48	1:36:59
26.2km	MBNA Chester Metric Marathon26.2km	1:52:42	6:55	77.86	2							2:01:29	1:52:42
26.2mi	Oulton Park Running Grand Prix26.2mi	3:27:47	7:56	70.97	8					3:51:32	3:49:30			3:32:27	3:27:47
50mi	Liverpool To Manchester L2M Ultra50mi	8:17:00	9:56	56.62	1									8:17:00
69mi	Rat Race The Wall69mi	15:04:04	13:06	42.96	1									15:04:04

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	136	123	90	0	0	0	0	0	0	0	0	0	348
2019	22	29	15	0	0	0	0	0	0	0	0	0	66
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

Sat 23rd Feb Feb 23	Sun 24th Feb Feb 24	Mon 25th Feb Feb 25	Tue 26th Feb Feb 26	Wed 27th Feb Feb 27	Thu 28th Feb Feb 28	Fri 1st Mar Mar 1
5.2mi, 42:49 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 147/182bpm 102cal 7.5/8.1mph 2) 1m - 7:57(7:57/m) 139/143bpm 92cal 7.55/7.95mph 3) 1m - 8:11(8:11/m) 136/145bpm 84cal 7.34/7.99mph 4) 1m - 8:32(8:32/m) 134/144bpm 79cal 7.03/7.83mph 5) 1m - 8:13(8:13/m) 136/149bpm 76cal 7.3/8.16mph 6) 0.24m - 1:56(8:01/m) 138/140bpm 18cal 7.48/7.66mph Add a comment 3.1mi, 21:19 Running - parkrun Split Summary === 1) 1m - 6:34(6:34/m) 142/162bpm 80cal 9.14/10.54mph 2) 1m - 6:45(6:45/m) 157/169bpm 91cal 8.88/9.39mph 3) 1m - 6:46(6:46/m) 173/183bpm 100cal 8.87/9.35mph 4) 0.19m - 1:10(6:08/m) 183/189bpm 18cal 9.78/10.73mph Add a comment 1.6mi, 12:10 Running - General Split Summary === 1) 1m - 7:38(7:38/m) 141/156bpm 90cal 7.85/8.52mph 2) 0.59m - 4:31(7:39/m) 144/152bpm 54cal 7.85/8.54mph Add a comment	13.1mi, 1:44:24 Running - Long Run Felt tired at the start but surprised at mile split times. Stopped at the gym for the toilet. Felt generally ok. Split Summary === 1) 1m - 7:52(7:52/m) 145/169bpm 103cal 7.63/8.01mph 2) 1m - 7:44(7:44/m) 152/162bpm 107cal 7.76/8.33mph 3) 1m - 8:01(8:01/m) 151/160bpm 108cal 7.49/8.14mph 4) 1m - 7:52(7:52/m) 148/159bpm 99cal 7.63/7.91mph 5) 1m - 8:10(8:10/m) 138/144bpm 77cal 7.35/7.93mph 6) 1m - 8:04(8:04/m) 139/143bpm 78cal 7.44/7.74mph 7) 1m - 7:52(7:52/m) 139/143bpm 74cal 7.63/7.89mph 8) 1m - 7:53(7:53/m) 141/144bpm 76cal 7.61/7.7mph 9) 1m - 7:58(7:58/m) 141/147bpm 74cal 7.53/8.12mph 10) 1m - 7:56(7:56/m) 142/152bpm 76cal 7.56/7.81mph 11) 1m - 8:08(8:08/m) 136/146bpm 57cal 7.38/7.93mph 12) 1m - 8:12(8:12/m) 139/152bpm 64cal 7.31/8.2mph 13) 1m - 7:45(7:45/m) 143/152bpm 75cal 7.74/8.25mph 14) 0.12m - 59(7:55/m) 146/151bpm 10cal 7.58/7.99mph Add a comment	1.7mi, 29:13 Cross-Training - Walking Split Summary === 1) 1m - 17:50(17:50/m) 77/86bpm 53cal 57/63rpm 3.36/4.28mph 2) 0.65m - 11:23(17:37/m) 76/82bpm 31cal 56/58rpm 3.41/3.97mph Add a comment 0mi, 1:03:32 Cross-Training - Yoga Split Summary === 1) 0m - 1:03:32(/m) 66/115bpm 121cal 58/60rpm Add a comment 1.6mi, 27:16 Cross-Training - Walking Split Summary === 1) 1m - 16:43(16:43/m) 81/86bpm 60cal 59/63rpm 3.59/4.03mph 2) 0.62m - 10:33(16:53/m) 81/86bpm 34cal 59/62rpm 3.55/3.92mph Add a comment 1.7mi, 8:48 Cycling - Commuting Split Summary === 1) 1.67m - 8:48(5:15/m) 115/153bpm 79cal 11.42/19.2mph Add a comment 1.1mi, 5:47 Cycling - Commuting Split Summary === 1) 1.11m - 5:47(5:13/m) 98/112bpm 37cal 11.49/19.87mph Add a comment	3.1mi, 27:30 Running - Easy Split Summary === 1) 1m - 9:07(9:07/m) 164/178bpm 136cal 6.58/7.6mph 2) 1m - 8:47(8:47/m) 154/179bpm 120cal 6.83/7.45mph 3) 1m - 8:25(8:25/m) 165/178bpm 126cal 7.14/7.51mph 4) 0.14m - 1:11(8:22/m) 171/175bpm 18cal 7.17/7.24mph Add a comment 2.3mi, 15:35 Running - Intervals Split Summary === 1) 1m - 6:51(6:51/m) 153/168bpm 94cal 8.76/11.33mph 2) 1m - 6:41(6:41/m) 151/163bpm 91cal 8.97/10.33mph 3) 0.33m - 2:02(6:06/m) 149/161bpm 26cal 9.82/11.65mph Add a comment 2.7mi, 23:33 Running - Easy Split Summary === 1) 1m - 8:20(8:20/m) 152/167bpm 115cal 7.2/7.81mph 2) 1m - 8:50(8:50/m) 151/166bpm 120cal 6.8/7.91mph 3) 0.67m - 6:23(9:30/m) 151/163bpm 84cal 6.32/6.87mph Add a comment 1.1mi, 6:15 Cycling - Commuting Split Summary === 1) 1.1m - 6:15(5:43/m) 104/120bpm 46cal 10.51/18.79mph Add a comment 1.1mi, 5:37 Cycling - Commuting Split Summary === 1) 1.08m - 5:37(5:13/m) 95/109bpm 33cal 11.48/19.06mph Add a comment	2.1mi, 11:18 Cycling - General Split Summary === 1) 2.1m - 11:18(5:22/m) 128/140bpm 120cal 11.17/19.08mph Add a comment 0mi, 27:56 Cross-Training - Weights Chest press, squats, lunges, cable abs, cable lunge/pull, core work Split Summary === 1) 0m - 27:56(/m) 104/149bpm 172cal Add a comment 1.9mi, 15:35 Cross-Training - Elliptical Split Summary === 1) 0m - 15:35(/m) 118/129bpm 133cal 95/104rpm Add a comment 2.5mi, 14:04 Cycling - General Split Summary === 1) 2.5m - 14:04(5:38/m) 113/136bpm 113cal 10.64/18.43mph Add a comment 1.1mi, 6:09 Cycling - Commuting Split Summary === 1) 1.1m - 6:09(5:35/m) 111/125bpm 50cal 10.76/20.83mph Add a comment	-	1.2mi, 11:18 Cross-Training - Elliptical Split Summary === 1) 0m - 11:18(/m) 108/124bpm 80cal 96/101rpm Add a comment 0mi, 23:44 Cross-Training - Weights Lat pull down, tri press, squats, lunges, lateral shoulder raises, front raises, core. Split Summary === 1) 0m - 23:44(/m) 70/103bpm 53cal Add a comment 1.9mi, 16:20 Cross-Training - Elliptical Split Summary === 1) 0m - 16:20(/m) 142/172bpm 177cal 95/104rpm Add a comment 1mi, 18:08 Cross-Training - Walking Split Summary === 1) 0.96m - 18:08(18:52/m) 90/135bpm 85cal 59/76rpm 3.18/6.53mph Add a comment
Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3	Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6	Thu 7th Mar Mar 7	Fri 8th Mar Mar 8
3.4mi, 59:01 Cross-Training - Walking Split Summary === 1) 1m - 18:15(18:15/m) 97/140bpm 98cal 58/63rpm 3.29/3.97mph 2) 1m - 17:15(17:16/m) 85/96bpm 57cal 57/64rpm 3.48/6.41mph 3) 1m - 16:43(16:43/m) 80/92bpm 47cal 59/81rpm 3.59/6.18mph 4) 0.4m - 6:47(16:52/m) 79/85bpm 18cal 58/61rpm 3.56/4.55mph Add a comment	26.2mi, 3:27:47 Running - Race Oulton Park Marathon. Pleased with the effort and pb. 3rd lady and 10th overall. Split Summary === 1) 1m - 7:19(7:19/m) 137/146bpm 85cal 8.19/8.6mph 2) 1m - 7:56(7:56/m) 144/149bpm 97cal 7.56/7.97mph 3) 1m - 7:35(7:35/m) 146/156bpm 93cal 7.91/8.64mph 4) 1m - 7:57(7:57/m) 150/154bpm 100cal 7.54/8.2mph 5) 1m - 8:10(8:10/m) 151/156bpm 103cal 7.35/7.6mph 6) 1m - 7:39(7:39/m) 151/159bpm 94cal 7.85/8.43mph 7) 1m - 7:58(7:58/m) 149/155bpm 94cal 7.53/7.66mph 8) 1m - 7:56(7:56/m) 147/157bpm 85cal 7.57/8.16mph 9) 1m - 7:41(7:41/m) 143/151bpm 66cal 7.82/8.16mph 10) 1m - 7:42(7:42/m) 147/154bpm 80cal 7.79/8.43mph 11) 1m - 7:20(7:20/m) 155/163bpm 91cal 8.18/8.93mph 12) 1m - 7:43(7:43/m) 156/169bpm 97cal 7.78/8.43mph 13) 1m - 7:44(7:44/m) 153/166bpm 84cal 7.76/8.27mph 14) 1m - 7:32(7:32/m) 164/181bpm 100cal 7.96/8.79mph 15) 1m - 7:42(7:42/m) 166/177bpm 107cal 7.8/8.1mph 16) 1m - 7:46(7:46/m) 168/177bpm 110cal 7.72/8.43mph 17) 1m - 7:39(7:39/m) 168/176bpm 107cal 7.84/8.27mph 18) 1m - 8:01(8:01/m) 168/176bpm 111cal 7.48/8.01mph 19) 1m - 7:46(7:46/m) 167/173bpm 106cal 7.73/8.31mph 20) 1m - 7:50(7:50/m) 169/179bpm 108cal 7.65/7.97mph 21) 1m - 8:06(8:06/m) 171/178bpm 115cal 7.41/7.91mph 22) 1m - 7:46(7:46/m) 171/181bpm 110cal 7.73/8.27mph 23) 1m - 8:09(8:09/m) 171/179bpm 115cal 7.37/7.68mph 24) 1m - 8:10(8:10/m) 171/176bpm 116cal 7.35/8.47mph 25) 1m - 7:50(7:50/m) 172/177bpm 112cal 7.66/8.39mph 26) 1m - 8:06(8:06/m) 168/178bpm 106cal 7.41/8.25mph 27) 0.65m - 4:47(7:21/m) 170/176bpm 66cal 8.17/9.14mph Add a comment	1.7mi, 29:02 Cross-Training - Walking Split Summary === 1) 1m - 17:41(17:41/m) 77/120bpm 52cal 58/63rpm 3.39/4.17mph 2) 0.65m - 11:22(17:33/m) 76/118bpm 30cal 57/61rpm 3.42/4.03mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.7mi, 28:22 Cross-Training - Walking Split Summary === 1) 1m - 16:57(16:57/m) 86/121bpm 69cal 59/70rpm 3.54/4.3mph 2) 0.65m - 11:25(17:27/m) 83/91bpm 39cal 58/62rpm 3.44/4.44mph Add a comment 1.1mi, 5:37 Cycling - Commuting Split Summary === 1) 1.06m - 5:37(5:19/m) 104/111bpm 39cal 11.28/16.84mph Add a comment 1.1mi, 5:45 Cycling - Commuting Split Summary === 1) 1.11m - 5:45(5:11/m) 113/127bpm 49cal 11.57/19.06mph Add a comment	8.7mi, 1:17:53 Running - Easy Including part of the Natterjack Selworthy session. I took it easy as still feeling the marathon. Split Summary === 1) 1m - 8:17(8:17/m) 133/145bpm 94cal 7.24/7.89mph 2) 1m - 9:21(9:21/m) 128/145bpm 92cal 6.42/7.49mph 3) 1m - 9:54(9:54/m) 134/147bpm 103cal 6.06/7.18mph 4) 1m - 9:16(9:16/m) 143/169bpm 108cal 6.47/7.81mph 5) 1m - 8:44(8:44/m) 146/151bpm 105cal 6.87/7.64mph 6) 1m - 8:30(8:30/m) 152/177bpm 108cal 7.06/7.93mph 7) 1m - 8:33(8:33/m) 163/172bpm 121cal 7.02/7.87mph 8) 1m - 8:51(8:51/m) 165/171bpm 128cal 6.78/7.58mph 9) 0.73m - 6:26(8:52/m) 162/169bpm 90cal 6.77/7.1mph Add a comment 1.1mi, 5:52 Cycling - Commuting Split Summary === 1) 1.08m - 5:52(5:25/m) 106/118bpm 42cal 11.09/16.78mph Add a comment 1.1mi, 5:27 Cycling - Commuting Split Summary === 1) 1.07m - 5:27(5:05/m) 109/118bpm 43cal 11.8/16.91mph Add a comment	-	1.2mi, 12:11 Cross-Training - Elliptical Split Summary === 1) 0m - 12:11(/m) 113/135bpm 95cal 80/96rpm Add a comment 0mi, 35:47 Cross-Training - Weights Squats on Smith Machine (up to 18.75kg each side). Lots of core Split Summary === 1) 0m - 35:47(/m) 66/101bpm 69cal Add a comment 1.9mi, 16:48 Cross-Training - Elliptical Split Summary === 1) 0m - 16:48(/m) 117/137bpm 137cal 94/101rpm Add a comment	6.2mi, 49:41 Running - Treadmill Split Summary === 1) 1m - 8:59(8:59/m) 125/138bpm 91cal 6.68/7.03mph 2) 1m - 8:45(8:45/m) 136/142bpm 99cal 6.85/7.1mph 3) 1m - 8:46(8:46/m) 140/144bpm 101cal 6.85/7.2mph 4) 1m - 8:36(8:36/m) 143/148bpm 102cal 6.98/7.22mph 5) 1m - 8:35(8:35/m) 147/150bpm 106cal 6.99/7.31mph 6) 0.71m - 6:00(8:27/m) 149/151bpm 74cal 7.1/7.47mph Add a comment 1mi, 16:28 Cross-Training - Walking Split Summary === 1) 0.95m - 16:28(17:23/m) 85/98bpm 64cal 60/79rpm 3.45/5.45mph Add a comment
Sat 9th Mar Mar 9	Sun 10th Mar Mar 10	Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13	Thu 14th Mar Mar 14	Fri 15th Mar Mar 15
-	7.1mi, 57:03 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 152/176bpm 107cal 7.44/8.12mph 2) 1m - 7:58(7:58/m) 168/187bpm 118cal 7.53/7.87mph 3) 1m - 7:54(7:54/m) 173/179bpm 120cal 7.6/7.99mph 4) 1m - 8:08(8:08/m) 174/178bpm 125cal 7.38/8.1mph 5) 1m - 8:09(8:09/m) 176/183bpm 126cal 7.37/7.76mph 6) 1m - 8:01(8:01/m) 173/178bpm 121cal 7.49/7.89mph 7) 1m - 8:11(8:11/m) 171/175bpm 122cal 7.33/7.74mph 8) 0.09m - 38(7:23/m) 172/173bpm 9cal 8.12/7.91mph Add a comment	1.6mi, 26:57 Cross-Training - Walking Split Summary === 1) 1m - 16:29(16:29/m) 89/124bpm 69cal 60/64rpm 3.64/4.09mph 2) 0.63m - 10:28(16:40/m) 87/95bpm 38cal 59/62rpm 3.6/4.03mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.6mi, 27:56 Cross-Training - Walking Split Summary === 1) 1m - 18:11(18:11/m) 81/88bpm 58cal 59/63rpm 3.3/4.47mph 2) 0.63m - 9:45(15:26/m) 88/97bpm 37cal 61/64rpm 3.89/4.28mph Add a comment 1.1mi, 4:59 Cycling - Commuting Split Summary === 1) 1.06m - 4:59(4:41/m) 107/116bpm 36cal 12.81/15.9mph Add a comment 1.1mi, 5:52 Cycling - Commuting Split Summary === 1) 1.11m - 5:52(5:18/m) 109/129bpm 44cal 11.33/18.91mph Add a comment	2.1mi, 18:07 Running - Easy Split Summary === 1) 1m - 8:56(8:56/m) 158/181bpm 117cal 6.71/8.06mph 2) 1m - 8:35(8:35/m) 165/170bpm 118cal 6.99/7.41mph 3) 0.07m - 36(8:14/m) 168/171bpm 8cal 7.29/6.97mph Add a comment 2.4mi, 17:25 Running - Intervals Split Summary === 1) 1m - 7:01(7:01/m) 156/176bpm 91cal 8.56/9.56mph 2) 1m - 7:19(7:19/m) 158/177bpm 96cal 8.2/9.1mph 3) 0.39m - 3:06(7:51/m) 159/175bpm 41cal 7.64/9.1mph Add a comment 3.1mi, 27:44 Running - Easy Split Summary === 1) 1m - 8:08(8:08/m) 147/171bpm 100cal 7.38/8.14mph 2) 1m - 9:03(9:03/m) 151/176bpm 113cal 6.63/7.91mph 3) 1m - 9:38(9:38/m) 151/165bpm 120cal 6.23/6.76mph 4) 0.1m - 55(9:29/m) 159/162bpm 12cal 6.32/6.45mph Add a comment	4.4mi, 32:35 Running - Treadmill Split Summary === 1) 1m - 8:41(8:41/m) 122/132bpm 78cal 6.92/7.31mph 2) 1m - 8:25(8:25/m) 132/139bpm 85cal 7.13/7.58mph 3) 1m - 8:14(8:14/m) 141/149bpm 91cal 7.28/7.81mph 4) 0.93m - 7:16(7:48/m) 151/155bpm 89cal 7.7/8.2mph Add a comment	3.1mi, 27:17 Cross-Training - Elliptical Split Summary === 1) 0m - 27:17(/m) 114/158bpm 185cal 98/104rpm Add a comment 0mi, 29:52 Cross-Training - Weights Lat pull, tri press, lunges, cable chest press, front raises, lateral raises, ab pull, single leg deadlift Split Summary === 1) 0m - 29:52(/m) 92/116bpm 126cal Add a comment 1.5mi, 7:34 Cycling - Commuting Split Summary === 1) 1.53m - 7:34(4:57/m) 105/121bpm 50cal 12.13/20.79mph Add a comment 1.5mi, 8:09 Cycling - Commuting Split Summary === 1) 1.51m - 8:09(5:23/m) 111/118bpm 63cal 11.13/16.18mph Add a comment	3.1mi, 20:55 Cross-Training - Rowing - Indoor Split Summary === 1) 0m - 20:55(/m) 105/135bpm 123cal 26/36rpm Add a comment 1.9mi, 15:34 Cross-Training - Elliptical Split Summary === 1) 0m - 15:34(/m) 118/136bpm 126cal 92/101rpm Add a comment 1mi, 16:15 Cross-Training - Walking Split Summary === 1) 0.99m - 16:15(16:25/m) 81/98bpm 51cal 60/76rpm 3.65/6.05mph Add a comment
Sat 16th Mar Mar 16	Sun 17th Mar Mar 17	Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22
1.3mi, 19:40 Cross-Training - Walking Split Summary === 1) 1m - 15:53(15:53/m) 90/119bpm 69cal 63/78rpm 3.78/5.76mph 2) 0.26m - 3:46(14:42/m) 94/98bpm 16cal 63/67rpm 4.08/4.36mph Add a comment 1.4mi, 11:48 Running - Easy Split Summary === 1) 1m - 8:34(8:34/m) 143/180bpm 102cal 7/8.04mph 2) 0.38m - 3:14(8:27/m) 141/144bpm 37cal 7.1/7.24mph Add a comment 3.1mi, 21:08 Running - parkrun Split Summary === 1) 1m - 7:07(7:07/m) 165/179bpm 94cal 8.43/10.58mph 2) 1m - 7:33(7:33/m) 153/176bpm 92cal 7.95/8.93mph 3) 0.84m - 6:22(7:33/m) 148/159bpm 74cal 7.94/8.91mph Add a comment 1.5mi, 12:13 Running - Easy Split Summary === 1) 1m - 8:05(8:05/m) 158/182bpm 104cal 7.43/8.2mph 2) 0.46m - 4:09(9:00/m) 170/179bpm 57cal 6.67/7.95mph Add a comment	13.1mi, 1:36:59 Running - Race Really tough, quite windy. Muddy along the canal and thru Haigh Hall. Obvious early on that I wasn't going to get a quick time but happy enough with what I did. 10th female, 2nd in age category. Split Summary === 1) 1m - 6:51(6:51/m) 128/137bpm 68cal 8.76/9.16mph 2) 1m - 7:12(7:12/m) 138/157bpm 80cal 8.33/8.72mph 3) 1m - 7:11(7:11/m) 154/162bpm 92cal 8.35/8.85mph 4) 1m - 7:07(7:07/m) 154/165bpm 90cal 8.43/8.87mph 5) 1m - 7:06(7:06/m) 152/157bpm 88cal 8.45/8.89mph 6) 1m - 7:30(7:30/m) 154/161bpm 93cal 8/8.64mph 7) 1m - 7:36(7:36/m) 154/182bpm 93cal 7.9/8.97mph 8) 1m - 7:48(7:48/m) 156/166bpm 97cal 7.69/8.22mph 9) 1m - 8:20(8:20/m) 156/164bpm 104cal 7.2/8.25mph 10) 1m - 8:14(8:14/m) 158/162bpm 104cal 7.29/8.95mph 11) 1m - 7:03(7:03/m) 156/163bpm 82cal 8.51/9.1mph 12) 1m - 7:41(7:41/m) 157/165bpm 89cal 7.81/8.85mph 13) 1m - 6:53(6:53/m) 161/167bpm 86cal 8.73/9.66mph 14) 0.08m - 31(6:47/m) 164/166bpm 7cal 8.85/9.66mph Add a comment	1.6mi, 29:44 Cross-Training - Walking Split Summary === 1) 1m - 18:12(18:12/m) 79/108bpm 56cal 57/63rpm 3.3/3.76mph 2) 0.63m - 11:31(18:13/m) 79/83bpm 34cal 56/58rpm 3.29/3.7mph Add a comment 0mi, 1:05:40 Cross-Training - Yoga Split Summary === 1) 0m - 1:05:40(/m) 64/111bpm 107cal 58/60rpm Add a comment 1.6mi, 28:04 Cross-Training - Walking Split Summary === 1) 1m - 17:33(17:33/m) 83/122bpm 64cal 59/76rpm 3.42/4.17mph 2) 0.62m - 10:31(17:03/m) 81/105bpm 34cal 59/63rpm 3.52/4.99mph Add a comment	1.1mi, 5:56 Cycling - Commuting Split Summary === 1) 1.08m - 5:56(5:30/m) 101/109bpm 38cal 10.9/16.01mph Add a comment 1.1mi, 6:06 Cycling - Commuting Split Summary === 1) 1.07m - 6:06(5:41/m) 100/112bpm 38cal 10.55/15.84mph Add a comment	7.2mi, 58:06 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 122/133bpm 79cal 7.23/7.97mph 2) 1m - 7:55(7:55/m) 137/151bpm 91cal 7.58/8.04mph 3) 1m - 8:15(8:15/m) 142/151bpm 99cal 7.28/7.95mph 4) 1m - 7:54(7:54/m) 143/149bpm 94cal 7.6/8.18mph 5) 1m - 8:04(8:04/m) 140/146bpm 87cal 7.44/8.01mph 6) 1m - 8:06(8:06/m) 139/144bpm 81cal 7.42/8.01mph 7) 1m - 8:05(8:05/m) 139/143bpm 77cal 7.42/7.95mph 8) 0.19m - 1:30(7:56/m) 137/141bpm 13cal 7.57/7.7mph Add a comment	1.2mi, 11:50 Cross-Training - Elliptical Split Summary === 1) 0m - 11:50(/m) 112/126bpm 94cal 83/100rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebell circuit with swings, squats, lunges, side plank, caterpillar walk-out, halos, deadlift Split Summary === 1) 0m - 4:00(/m) 104/126bpm 28cal 54/71rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebell circuit with swings, squats, lunges, side plank, caterpillar walk-out, halos, deadlift Split Summary === 1) 0m - 4:00(/m) 86/111bpm 17cal 44/65rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebell circuit with swings, squats, lunges, side plank, caterpillar walk-out, halos, deadlift Split Summary === 1) 0m - 4:00(/m) 90/120bpm 19cal 52/60rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebell circuit with swings, squats, lunges, side plank, caterpillar walk-out, halos, deadlift Split Summary === 1) 0m - 4:00(/m) 90/107bpm 19cal 49/60rpm Add a comment 0mi, 4:00 Cross-Training - Tabata Kettlebell circuit with swings, squats, lunges, side plank, caterpillar walk-out, halos, deadlift Split Summary === 1) 0m - 4:00(/m) 98/120bpm 24cal 46/58rpm Add a comment 3.2mi, 26:59 Running - Treadmill Hill intervals Split Summary === 1) 1m - 8:20(8:20/m) 131/144bpm 94cal 7.19/7.91mph 2) 1m - 7:52(7:52/m) 144/151bpm 102cal 7.63/8.18mph 3) 1m - 7:52(7:52/m) 146/153bpm 101cal 7.63/8.31mph 4) 0.37m - 2:55(7:52/m) 145/150bpm 36cal 7.63/8.72mph Add a comment 1.5mi, 7:21 Cycling - Commuting Split Summary === 1) 1.52m - 7:21(4:50/m) 100/110bpm 47cal 12.43/18.6mph Add a comment 1.5mi, 7:27 Cycling - Commuting Split Summary === 1) 1.51m - 7:27(4:57/m) 116/137bpm 69cal 12.13/16.8mph Add a comment	-

2019	Date	Result	WAVA
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%

NavyAl F40

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