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NavyAl is a Fetch Supporter!

NavyAl F45

About

Race Times

All Races

Mileage

Training

FERC

Races
238
Miles
11068
Miles
5343
WAVA
81.39%
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

Cape Hunting Dog (64)

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2020 Targets

BIKE
400
RUN
1500
WALK
200

Set your targets for 2020

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Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	176	18:52 6:04/mi	81.39				22:01 68.22	20:42 73.45	20:33 74.42	19:37 77.78	18:52 81.39	19:37 78.28	20:36 75.65	21:21 72.99
7km	2	30:57 7:07/mi	69.95				31:45 67.44	30:57 69.95
6mi	1	48:04 8:01/mi	61.80			48:04 61.80
10km	14	39:21 6:20/mi	80.42	48:11 63.40	49:31 61.69	48:49 63.02	44:56 68.77	44:43 69.69	42:54 73.06	41:32 75.94	39:21 80.42	42:30 75.03	44:17 72.62
10mi	7	1:05:35 6:34/mi	78.37								1:05:35 78.37	1:09:27 75.13	1:11:35 73.51	1:14:00 71.11
13.1mi	20	1:26:59 6:38/mi	78.63	1:56:38 56.46		1:34:08 70.51		1:46:43 62.83		1:33:55 72.89	1:26:59 78.63	1:52:48 61.11	1:36:59 71.08	1:48:49 64.48
26.2km	2	1:52:42 6:55/mi	76.35							2:01:29 71.61	1:52:42 76.35
26.2mi	14	3:27:47 7:56/mi	68.68					3:51:32 59.94	3:49:30 62.16			3:32:27 67.17	3:27:47 68.68	4:13:34 56.78
50mi	1	8:17:00 9:56/mi	62.76									8:17:00 62.76
69mi	1	15:04:04 13:06/mi	50.89									15:04:04 50.89

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	137	111	170	148	176	185	136	151	94	0	0	0	1308
2020	42	37	26	29	27	34	54	84	65	0	0	0	398
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

Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3
2.1mi, 10:07 Cycling - Commuting Split Summary === 1) 2.11m - 10:07(4:48/m) 127/151bpm 101cal 12.52/17.03mph Add a comment 2mi, 11:16 Cycling - Commuting Split Summary === 1) 1.97m - 11:16(5:43/m) 131/156bpm 118cal 10.49/18.76mph Add a comment 9.1mi, 1:15:23 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 138/150bpm 89cal 7.39/7.66mph 2) 1m - 8:10(8:10/m) 161/177bpm 110cal 7.35/7.62mph 3) 1m - 8:12(8:12/m) 175/182bpm 119cal 7.31/7.58mph 4) 1m - 8:26(8:26/m) 182/189bpm 128cal 7.12/7.68mph 5) 1m - 8:05(8:05/m) 182/193bpm 123cal 7.42/7.47mph 6) 1m - 8:03(8:03/m) 185/190bpm 126cal 7.45/8.25mph 7) 1m - 8:11(8:11/m) 189/199bpm 133cal 7.34/8.08mph 8) 1m - 8:37(8:37/m) 187/198bpm 138cal 6.97/7.58mph 9) 1m - 8:21(8:21/m) 181/188bpm 125cal 7.19/7.7mph 10) 0.13m - 1:11(8:55/m) 180/185bpm 17cal 6.74/7.41mph Add a comment	13.1mi, 1:59:55 Running - Easy Run with Barry as part of his August challenge Split Summary === 1) 1m - 9:09(9:09/m) 119/128bpm 70cal 6.56/7.31mph 2) 1m - 9:03(9:03/m) 123/129bpm 68cal 6.63/6.76mph 3) 1m - 9:04(9:04/m) 127/156bpm 70cal 6.61/6.76mph 4) 1m - 9:21(9:21/m) 128/142bpm 68cal 6.42/6.68mph 5) 1m - 9:27(9:27/m) 124/136bpm 58cal 6.35/6.72mph 6) 1m - 9:14(9:14/m) 125/136bpm 56cal 6.5/6.68mph 7) 1m - 9:01(9:01/m) 122/128bpm 48cal 6.66/6.91mph 8) 1m - 9:15(9:15/m) 119/124bpm 44cal 6.49/6.82mph 9) 1m - 9:03(9:03/m) 123/129bpm 49cal 6.63/6.72mph 10) 1m - 9:11(9:11/m) 129/152bpm 59cal 6.53/6.91mph 11) 1m - 9:09(9:09/m) 132/145bpm 63cal 6.55/6.87mph 12) 1m - 8:47(8:47/m) 133/166bpm 61cal 6.84/7.01mph 13) 1m - 8:59(8:59/m) 135/142bpm 66cal 6.68/7.22mph 14) 0.14m - 1:13(8:35/m) 136/139bpm 8cal 6.99/7.2mph Add a comment	-	2mi, 31:46 Cross-Training - Walking Had to walk home because I had a puncture Split Summary === 1) 1m - 16:32(16:32/m) 111/120bpm 106cal 59/63rpm 3.63/4.82mph 2) 0.95m - 15:14(16:04/m) 119/127bpm 104cal 58/61rpm 3.73/4.63mph Add a comment 2mi, 10:41 Cycling - Commuting Split Summary === 1) 1.96m - 10:41(5:28/m) 104/115bpm 72cal 10.99/19.41mph Add a comment 9.4mi, 1:16:29 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 123/130bpm 66cal 7.46/7.7mph 2) 1m - 8:10(8:10/m) 120/129bpm 58cal 7.34/7.85mph 3) 1m - 7:56(7:56/m) 112/119bpm 40cal 7.57/7.87mph 4) 1m - 8:28(8:28/m) 115/133bpm 49cal 7.09/7.64mph 5) 1m - 8:03(8:03/m) 115/123bpm 42cal 7.46/8.2mph 6) 1m - 8:02(8:02/m) 138/145bpm 77cal 7.47/7.64mph 7) 1m - 8:07(8:07/m) 140/156bpm 76cal 7.39/7.91mph 8) 1m - 8:12(8:12/m) 140/147bpm 75cal 7.32/7.87mph 9) 1m - 7:57(7:57/m) 142/147bpm 72cal 7.55/8.01mph 10) 0.44m - 3:33(8:01/m) 141/144bpm 30cal 7.48/7.7mph Add a comment	1.9mi, 17:36 Running - Easy Split Summary === 1) 1m - 9:50(9:50/m) 119/138bpm 81cal 6.1/7.47mph 2) 0.9m - 7:46(8:39/m) 151/174bpm 92cal 6.94/7.47mph Add a comment 2.3mi, 14:19 Running - Drills Split Summary === 1) 1m - 6:15(6:15/m) 122/150bpm 54cal 9.6/11.81mph 2) 1m - 6:10(6:10/m) 118/140bpm 45cal 9.73/12mph 3) 0.32m - 1:53(5:55/m) 117/133bpm 13cal 10.15/12.69mph Add a comment 3.2mi, 27:31 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 135/150bpm 84cal 7.54/8.08mph 2) 1m - 8:24(8:24/m) 133/145bpm 81cal 7.15/8.18mph 3) 1m - 9:13(9:13/m) 130/140bpm 77cal 6.51/7.53mph 4) 0.2m - 1:57(9:34/m) 147/157bpm 22cal 6.27/7.74mph Add a comment	2.1mi, 9:56 Cycling - Commuting Split Summary === 1) 2.11m - 9:56(4:42/m) 130/157bpm 109cal 12.76/17.45mph Add a comment 1mi, 14:57 Cross-Training - Walking Split Summary === 1) 1m - 14:41(14:41/m) 91/98bpm 61cal 4.09/4.28mph 2) 0.02m - 17(13:54/m) 92/93bpm 1cal 4.32/4.26mph Add a comment 2mi, 8:22 Cycling - Commuting Split Summary === 1) 1.97m - 8:22(4:15/m) 99/113bpm 49cal 14.11/17.64mph Add a comment	0mi, 1:01:28 Cross-Training - Yoga Split Summary === 1) 0m - 1:01:28(/m) 67/104bpm 105cal 57/60rpm Add a comment 9.1mi, 1:16:44 Running - General Split Summary === 1) 1m - 8:41(8:41/m) 141/163bpm 98cal 6.91/7.91mph 2) 1m - 8:10(8:10/m) 145/152bpm 94cal 7.34/7.78mph 3) 1m - 8:27(8:27/m) 149/156bpm 100cal 7.11/7.74mph 4) 1m - 8:39(8:39/m) 161/173bpm 113cal 6.93/7.81mph 5) 1m - 8:36(8:36/m) 158/175bpm 104cal 6.98/7.66mph 6) 1m - 8:20(8:20/m) 135/152bpm 46cal 7.2/7.49mph 7) 1m - 8:33(8:33/m) 135/144bpm 47cal 7.02/7.56mph 8) 1m - 8:32(8:32/m) 134/141bpm 47cal 7.03/7.78mph 9) 1m - 8:04(8:04/m) 139/145bpm 57cal 7.43/7.74mph 10) 0.09m - 42(8:14/m) 140/144bpm 5cal 7.29/7.66mph Add a comment
Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10
2.1mi, 9:12 Cycling - Commuting Split Summary === 1) 2.12m - 9:12(4:20/m) 91/100bpm 45cal 13.85/20.02mph Add a comment 3.1mi, 23:45 Cross-Training - Elliptical Split Summary === 1) 0m - 23:45(/m) 136/154bpm 243cal 105/116rpm Add a comment 2mi, 9:10 Cycling - Commuting Split Summary === 1) 1.96m - 9:10(4:41/m) 111/119bpm 72cal 12.81/16.24mph Add a comment	5.1mi, 41:19 Running - General Split Summary === 1) 1m - 7:53(7:53/m) 147/158bpm 95cal 7.61/8.01mph 2) 1m - 7:56(7:56/m) 146/150bpm 92cal 7.56/8.14mph 3) 1m - 7:58(7:58/m) 147/156bpm 90cal 7.53/7.83mph 4) 1m - 8:21(8:21/m) 151/163bpm 98cal 7.18/8.08mph 5) 1m - 8:06(8:06/m) 145/153bpm 81cal 7.4/8.12mph 6) 0.14m - 1:04(7:50/m) 149/152bpm 11cal 7.65/7.95mph Add a comment 2.1mi, 9:36 Cycling - Commuting Split Summary === 1) 2.13m - 9:36(4:30/m) 132/144bpm 108cal 13.32/21.69mph Add a comment 2mi, 10:05 Cycling - Commuting Split Summary === 1) 1.96m - 10:05(5:10/m) 107/126bpm 72cal 11.63/16.3mph Add a comment	2.1mi, 9:05 Cycling - Commuting Split Summary === 1) 2.13m - 9:05(4:16/m) 123/135bpm 91cal 14.07/20.5mph Add a comment 2mi, 8:56 Cycling - Commuting Split Summary === 1) 1.96m - 8:56(4:33/m) 125/133bpm 93cal 13.17/16.7mph Add a comment	2.1mi, 8:30 Cycling - Commuting Split Summary === 1) 2.08m - 8:30(4:05/m) 121/145bpm 85cal 14.69/20.12mph Add a comment 2mi, 9:43 Cycling - Commuting Split Summary === 1) 1.97m - 9:43(4:57/m) 93/102bpm 52cal 12.13/18.28mph Add a comment 8.1mi, 1:06:02 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 125/142bpm 75cal 7.44/7.97mph 2) 1m - 8:00(8:00/m) 135/142bpm 82cal 7.5/7.74mph 3) 1m - 8:15(8:15/m) 138/145bpm 85cal 7.27/7.83mph 4) 1m - 7:59(7:59/m) 140/148bpm 83cal 7.51/7.95mph 5) 1m - 8:10(8:10/m) 141/147bpm 81cal 7.35/7.81mph 6) 1m - 8:07(8:07/m) 137/143bpm 69cal 7.4/7.95mph 7) 1m - 8:10(8:10/m) 140/149bpm 73cal 7.35/7.7mph 8) 1m - 8:17(8:17/m) 137/142bpm 64cal 7.25/7.78mph 9) 0.13m - 1:01(7:58/m) 138/141bpm 8cal 7.53/7.56mph Add a comment	2.2mi, 10:52 Cycling - Commuting Split Summary === 1) 2.17m - 10:52(5:00/m) 109/129bpm 87cal 11.99/17.64mph Add a comment 2mi, 9:12 Cycling - Commuting Split Summary === 1) 1.96m - 9:12(4:41/m) 127/155bpm 102cal 12.8/16.16mph Add a comment	2.1mi, 9:21 Cycling - Commuting Split Summary === 1) 2.14m - 9:21(4:23/m) 122/131bpm 96cal 13.7/20.1mph Add a comment 2mi, 10:03 Cycling - Commuting Split Summary === 1) 1.96m - 10:03(5:07/m) 110/120bpm 82cal 11.72/17.13mph Add a comment	2.1mi, 9:28 Cycling - Commuting Split Summary === 1) 2.08m - 9:28(4:33/m) 107/121bpm 73cal 13.19/18.01mph Add a comment 2mi, 10:02 Cycling - Commuting Split Summary === 1) 1.97m - 10:02(5:06/m) 113/122bpm 89cal 11.77/16.51mph Add a comment 7.4mi, 58:23 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 122/150bpm 74cal 7.43/7.91mph 2) 1m - 8:05(8:05/m) 106/112bpm 43cal 7.42/7.97mph 3) 1m - 7:46(7:46/m) 114/126bpm 50cal 7.73/8.04mph 4) 1m - 7:47(7:47/m) 136/151bpm 82cal 7.71/7.99mph 5) 1m - 7:42(7:42/m) 142/147bpm 87cal 7.8/7.89mph 6) 1m - 8:14(8:14/m) 144/161bpm 92cal 7.29/8.43mph 7) 1m - 7:46(7:46/m) 150/173bpm 92cal 7.73/8.62mph 8) 0.39m - 3:00(7:37/m) 157/167bpm 39cal 7.87/8.22mph Add a comment
Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17
0mi, 25:15 Cross-Training - Yoga Really not in the mood and tired. Split Summary === 1) 0m - 25:15(/m) 56/91bpm 34cal 58/60rpm Add a comment 2.1mi, 10:26 Cycling - Commuting Split Summary === 1) 2.13m - 10:26(4:54/m) 103/119bpm 72cal 12.26/18.83mph Add a comment 2mi, 8:38 Cycling - Commuting Split Summary === 1) 1.96m - 8:38(4:24/m) 102/122bpm 59cal 13.64/17.82mph Add a comment	9.1mi, 1:14:23 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 132/143bpm 88cal 7.32/8.18mph 2) 1m - 8:15(8:15/m) 135/152bpm 87cal 7.28/7.91mph 3) 1m - 7:52(7:52/m) 150/165bpm 101cal 7.62/8.33mph 4) 1m - 8:28(8:28/m) 154/168bpm 112cal 7.09/7.66mph 5) 1m - 8:24(8:24/m) 152/166bpm 103cal 7.14/7.24mph 6) 1m - 8:20(8:20/m) 140/147bpm 71cal 7.2/7.6mph 7) 1m - 8:02(8:02/m) 114/142bpm 25cal 7.47/8.14mph 8) 1m - 8:06(8:06/m) 126/149bpm 44cal 7.41/8.01mph 9) 1m - 7:47(7:47/m) 142/153bpm 77cal 7.71/7.97mph 10) 0.11m - 58(8:44/m) 145/149bpm 10cal 6.87/7.91mph Add a comment	8.1mi, 1:05:56 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 148/163bpm 105cal 7.35/7.72mph 2) 1m - 8:07(8:07/m) 154/169bpm 109cal 7.39/7.6mph 3) 1m - 8:16(8:16/m) 157/170bpm 112cal 7.26/7.64mph 4) 1m - 8:01(8:01/m) 156/165bpm 103cal 7.49/7.85mph 5) 1m - 8:19(8:19/m) 153/175bpm 92cal 7.22/7.68mph 6) 1m - 7:58(7:58/m) 142/147bpm 68cal 7.53/7.91mph 7) 1m - 8:13(8:13/m) 142/151bpm 67cal 7.3/7.95mph 8) 1m - 8:05(8:05/m) 142/146bpm 64cal 7.43/7.89mph 9) 0.1m - 48(7:56/m) 142/145bpm 6cal 7.57/7.62mph Add a comment	2.1mi, 11:20 Cycling - Commuting Split Summary === 1) 2.13m - 11:20(5:19/m) 124/138bpm 119cal 11.29/15.72mph Add a comment 0mi, 10:48 Cross-Training - Core Cable machine Split Summary === 1) 0m - 10:48(/m) 90/105bpm 46cal 57/58rpm Add a comment 1.2mi, 8:03 Cross-Training - Rowing - Indoor 4x 500m with 1min rest per interval Split Summary === 1) 0m - 8:03(/m) 103/123bpm 47cal 27/30rpm Add a comment 2.7mi, 21:03 Cross-Training - Elliptical Split Summary === 1) 0m - 21:03(/m) 110/117bpm 134cal 58/76rpm Add a comment 2mi, 8:46 Cycling - Commuting Split Summary === 1) 1.97m - 8:46(4:27/m) 109/123bpm 70cal 13.47/17.76mph Add a comment	5.4mi, 42:11 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 139/152bpm 93cal 7.48/8.16mph 2) 1m - 7:56(7:56/m) 160/170bpm 110cal 7.56/8.06mph 3) 1m - 7:49(7:49/m) 165/173bpm 111cal 7.68/8.22mph 4) 1m - 7:52(7:52/m) 146/166bpm 85cal 7.62/8.6mph 5) 1m - 7:36(7:36/m) 144/153bpm 75cal 7.9/8.62mph 6) 0.39m - 2:57(7:31/m) 149/156bpm 33cal 7.98/8.58mph Add a comment 2.1mi, 10:36 Cycling - Commuting Split Summary === 1) 2.14m - 10:36(4:58/m) 112/130bpm 90cal 12.1/18.18mph Add a comment 2mi, 10:00 Cycling - Commuting Split Summary === 1) 1.97m - 10:00(5:05/m) 95/108bpm 55cal 11.82/18.22mph Add a comment	2.1mi, 10:35 Cycling - Commuting Split Summary === 1) 2.06m - 10:35(5:08/m) 104/126bpm 76cal 11.68/14.67mph Add a comment 2mi, 10:49 Cycling - Commuting Split Summary === 1) 1.97m - 10:49(5:30/m) 102/117bpm 74cal 10.91/17.74mph Add a comment 1.1mi, 16:32 Cross-Training - Walking Split Summary === 1) 1m - 15:36(15:36/m) 90/119bpm 65cal 62/75rpm 3.85/6.24mph 2) 0.06m - 56(16:49/m) 86/88bpm 3cal 61/63rpm 3.57/4.09mph Add a comment	7.1mi, 55:30 Running - General Split Summary === 1) 1m - 7:59(7:59/m) 144/155bpm 98cal 7.52/8.29mph 2) 1m - 7:57(7:57/m) 150/159bpm 103cal 7.55/8.25mph 3) 1m - 7:39(7:39/m) 152/162bpm 99cal 7.84/8.45mph 4) 1m - 7:48(7:48/m) 169/185bpm 114cal 7.69/8.39mph 5) 1m - 7:37(7:37/m) 176/181bpm 116cal 7.87/8.2mph 6) 1m - 7:55(7:55/m) 170/180bpm 115cal 7.59/8.25mph 7) 1m - 7:51(7:51/m) 164/173bpm 106cal 7.65/8.08mph 8) 0.1m - 45(7:48/m) 161/165bpm 9cal 7.69/7.91mph Add a comment 2.1mi, 10:50 Cycling - Commuting Split Summary === 1) 2.12m - 10:50(5:07/m) 123/133bpm 112cal 11.74/15.01mph Add a comment 2mi, 10:50 Cycling - Commuting Split Summary === 1) 1.96m - 10:50(5:32/m) 125/138bpm 116cal 10.86/15.36mph Add a comment
Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21	Tue 22nd Sep Sep 22	Wed 23rd Sep Sep 23	Thu 24th Sep Sep 24
6.2mi, 50:08 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 127/153bpm 75cal 7.65/7.95mph 2) 1m - 8:07(8:07/m) 128/140bpm 74cal 7.39/8.08mph 3) 1m - 8:16(8:16/m) 127/136bpm 69cal 7.26/7.83mph 4) 1m - 8:14(8:14/m) 132/150bpm 72cal 7.28/8.16mph 5) 1m - 7:57(7:57/m) 147/170bpm 93cal 7.55/8.06mph 6) 1m - 8:08(8:08/m) 165/177bpm 110cal 7.38/8.12mph 7) 0.2m - 1:35(7:57/m) 172/174bpm 23cal 7.55/7.78mph Add a comment 2.1mi, 12:02 Cycling - Commuting Split Summary === 1) 2.13m - 12:02(5:40/m) 111/123bpm 97cal 10.59/15.74mph Add a comment 2mi, 10:39 Cycling - Commuting Split Summary === 1) 1.96m - 10:39(5:26/m) 102/119bpm 70cal 11.04/16.03mph Add a comment	1.2mi, 21:37 Cross-Training - Walking Split Summary === 1) 1m - 17:21(17:21/m) 79/119bpm 50cal 58/68rpm 3.46/5.55mph 2) 0.24m - 4:16(17:34/m) 100/119bpm 22cal 58/62rpm 3.42/3.8mph Add a comment 1.3mi, 21:55 Cross-Training - Walking Split Summary === 1) 1m - 17:50(17:50/m) 91/104bpm 75cal 60/65rpm 3.36/3.92mph 2) 0.25m - 4:04(16:28/m) 86/94bpm 13cal 60/63rpm 3.64/4.07mph Add a comment 1.4mi, 22:57 Cross-Training - Walking Split Summary === 1) 1m - 16:50(16:50/m) 97/118bpm 81cal 59/63rpm 3.56/4.78mph 2) 0.36m - 6:07(17:01/m) 97/101bpm 27cal 58/62rpm 3.53/5.55mph Add a comment	9.2mi, 1:12:49 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 144/165bpm 97cal 7.46/8.01mph 2) 1m - 7:55(7:55/m) 151/162bpm 101cal 7.58/8.06mph 3) 1m - 7:54(7:54/m) 150/157bpm 97cal 7.59/8.08mph 4) 1m - 7:51(7:51/m) 147/152bpm 88cal 7.65/7.83mph 5) 1m - 7:46(7:46/m) 148/184bpm 83cal 7.73/8.25mph 6) 1m - 7:56(7:56/m) 148/156bpm 86cal 7.57/7.83mph 7) 1m - 8:21(8:21/m) 156/173bpm 102cal 7.19/7.64mph 8) 1m - 8:08(8:08/m) 166/173bpm 112cal 7.38/7.99mph 9) 1m - 7:46(7:46/m) 156/169bpm 90cal 7.73/8.12mph 10) 0.16m - 1:11(7:32/m) 153/156bpm 12cal 7.96/8.06mph Add a comment	4.5mi, 36:07 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 155/172bpm 110cal 7.27/8.04mph 2) 1m - 7:59(7:59/m) 166/182bpm 113cal 7.52/8.08mph 3) 1m - 7:46(7:46/m) 172/178bpm 113cal 7.73/8.08mph 4) 1m - 7:55(7:55/m) 169/180bpm 113cal 7.58/8.33mph 5) 0.54m - 4:12(7:44/m) 160/172bpm 53cal 7.76/8.35mph Add a comment 2.1mi, 11:30 Cycling - Commuting Split Summary === 1) 2.14m - 11:30(5:22/m) 112/124bpm 95cal 11.18/18.45mph Add a comment 2mi, 8:39 Cycling - Commuting Split Summary === 1) 1.96m - 8:39(4:25/m) 115/127bpm 77cal 13.61/15.8mph Add a comment	2.8mi, 24:14 Running - Easy Split Summary === 1) 1m - 9:09(9:09/m) 149/164bpm 116cal 6.56/7.99mph 2) 1m - 8:27(8:27/m) 147/165bpm 102cal 7.09/7.64mph 3) 0.8m - 6:37(8:17/m) 166/182bpm 93cal 7.25/7.39mph Add a comment 1.8mi, 12:17 Running - Drills Split Summary === 1) 1m - 7:12(7:12/m) 134/154bpm 76cal 8.33/9.5mph 2) 0.78m - 5:04(6:29/m) 142/159bpm 59cal 9.26/12.84mph Add a comment 2.7mi, 23:51 Running - Easy Split Summary === 1) 1m - 8:04(8:04/m) 126/135bpm 75cal 7.44/8.01mph 2) 1m - 8:52(8:52/m) 130/141bpm 84cal 6.76/8.27mph 3) 0.74m - 6:55(9:19/m) 138/149bpm 72cal 6.44/7.06mph Add a comment	2.1mi, 9:23 Cycling - General Split Summary === 1) 2.06m - 9:23(4:33/m) 122/151bpm 91cal 13.17/17.57mph Add a comment 2mi, 9:55 Cycling - General Split Summary === 1) 1.95m - 9:55(5:05/m) 102/120bpm 64cal 11.82/17.28mph 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	77.84%
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	71.61%
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	75.94%
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	75.87%
Southport Half Marathon	13.1mi	3 Jul	1:33:55	72.89%
Southport parkrun	5km	25 Jun	20:19	75.75%
Southport parkrun	5km	18 Jun	20:36	74.71%
Southport Parkrun	5km	11 Jun	20:40	74.46%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	29 May	1:35:29	71.69%
Great North West Half Marathon	13.1mi	21 Feb	1:40:39	67.58%
2015	Distance	Date	Result	WAVA
Pennington Flash parkrun	5km	10 Oct	20:35	74.30%
Pennington Flash parkrun	5km	26 Sep	20:33	74.42%
Pennington Flash parkrun	5km	19 Sep	20:40	74.00%
Wigan 10k, Wigan	10km	6 Sep	42:54	73.06%
Pennington Flash parkrun	5km	8 Aug	21:00	72.82%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	14 Jun	3:49:30	62.16%
Pennington Flash parkrun	5km	30 May	21:41	70.53%
Pennington Flash parkrun	5km	16 May	22:16	68.68%
Plymvalley parkrun	5km	9 May	22:47	67.12%
Plymvalley parkrun	5km	2 May	22:22	68.37%
Plymvalley parkrun	5km	21 Mar	22:15	68.33%
Plymvalley parkrun	5km	14 Mar	22:44	66.88%
Plymvalley parkrun	5km	21 Feb	24:33	61.93%
Plymvalley parkrun	5km	14 Feb	24:32	61.97%
Plymvalley parkrun	5km	7 Feb	23:00	66.11%
Plymvalley parkrun	5km	17 Jan	23:26	64.88%
Plymvalley parkrun	5km	1 Jan	24:00	63.35%
2014	Distance	Date	Result	WAVA
Plymvalley parkrun	5km	27 Dec	23:40	64.24%
Plymvalley parkrun	5km	20 Dec	23:26	64.88%
Plymvalley parkrun	5km	13 Dec	23:17	65.30%
Plymvalley parkrun	5km	22 Nov	23:08	65.73%
Plymvalley parkrun	5km	15 Nov	23:32	64.61%
Plymvalley parkrun	5km	8 Nov	25:18	60.10%
Plymouth 10k	10km	2 Nov	44:43	69.69%
Plymvalley parkrun	5km	1 Nov	23:16	65.35%
Plymvalley parkrun	5km	18 Oct	22:44	66.88%
Plymvalley parkrun	5km	11 Oct	22:58	66.20%
MBNA Chester Marathon	26.2mi	5 Oct	3:51:32	59.94%
Plymvalley parkrun	5km	27 Sep	22:59	66.15%
Plymvalley parkrun	5km	20 Sep	22:24	67.88%
Plymvalley parkrun	5km	13 Sep	22:29	67.63%
Wigan 10k	10km	7 Sep	1:18:38	39.49%
Plymvalley parkrun	5km	30 Aug	22:13	68.44%
Plymvalley parkrun	5km	23 Aug	22:14	68.39%
Plymvalley Parkrun	5km	16 Aug	21:43	70.01%
Plymvalley Parkrun	5km	9 Aug	22:34	67.38%
Indian Queens Half Marathon	13.1mi	3 Aug	1:46:43	62.83%
Plymvalley Parkrun	5km	26 Jul	22:13	68.44%
Plymvalley Parkrun	5km	19 Jul	22:39	67.13%
Duckponds 7k	7km	12 Jul	30:57	69.95%
Plymvalley Parkrun	5km	12 Jul	22:48	66.69%
Lanhydrock Parkrun	5km	5 Jul	23:59	63.40%
Plym valley parkrun	5km	28 Jun	22:07	68.75%
RN Athletic Champs - 5000m	5km	18 Jun	20:42	73.45%
Plymvalley Parkrun	5km	14 Jun	22:08	68.69%
Plymvalley Parkrun	5km	7 Jun	22:40	67.08%
Plymvalley Parkrun	5km	31 May	22:18	68.18%
Plymvalley parkrun	5km	3 May	22:10	68.59%
Plym valley parkrun	5km	26 Apr	22:41	67.03%
Plymvalley parkrun	5km	19 Apr	22:31	67.53%
Plymvalley parkrun	5km	12 Apr	22:14	68.39%
Plymvalley parkrun	5km	29 Mar	24:37	61.76%
Plymvalley parkrun	5km	22 Mar	22:52	66.15%
Run Falmouth	13.1mi	16 Mar	1:47:46	61.89%
Plymvalley parkrun	5km	1 Mar	23:48	63.55%
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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