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NavyAl is a Fetch Supporter!

NavyAl F45

About

Race Times

All Races

Mileage

Training

FERC

Races
237
Miles
10185
Miles
5051
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

Bonefish (58)

Planned Races
5th Sep 20	Wigan 10k
6th Sep 20	Wigan Half Marathon
27th Sep 20	Blackpool Festival of Running 2020

Best Badges

This user has collected 104 badges.

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Groups

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

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	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	20:36 76.41	21:21 73.73
7km	2	30:57 7:07/mi	69.95				31:45 67.83	30:57 69.95
6mi	1	48:04 8:01/mi	61.99			48:04 61.99
10km	14	39:21 6:20/mi	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	44:17 72.86
10mi	7	1:05:35 6:34/mi	78.77								1:05:35 78.77	1:09:27 75.47	1:11:35 73.82	1:14:00 71.41
13.1mi	19	1:26:59 6:38/mi	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 6:55/mi	77.86							2:01:29 71.61	1:52:42 77.86
26.2mi	14	3:27:47 7:56/mi	70.97					3:51:32 61.04	3:49:30 62.16			3:32:27 69.41	3:27:47 70.97	4:13:34 58.85
50mi	1	8:17:00 9:56/mi	56.62									8:17:00 56.62
69mi	1	15:04:04 13:06/mi	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
2020	137	111	170	7	0	0	0	0	0	0	0	0	425
2020	42	37	26	0	0	0	0	0	0	0	0	0	105
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

Thu 5th Mar Mar 5	Fri 6th Mar Mar 6	Sat 7th Mar Mar 7	Sun 8th Mar Mar 8	Mon 9th Mar Mar 9	Tue 10th Mar Mar 10	Wed 11th Mar Mar 11
1.6mi, 27:23 Cross-Training - Walking Split Summary === 1) 1m - 16:26(16:26/m) 90/111bpm 67cal 59/81rpm 3.65/5.68mph 2) 0.64m - 10:57(17:00/m) 88/103bpm 38cal 57/60rpm 3.53/4.01mph Add a comment 0mi, 1:02:42 Cross-Training - Yoga Split Summary === 1) 0m - 1:02:42(/m) 73/111bpm 136cal 58/60rpm Add a comment 1.7mi, 27:51 Cross-Training - Walking Split Summary === 1) 1m - 16:40(16:40/m) 99/125bpm 88cal 58/63rpm 3.6/4.28mph 2) 0.66m - 11:11(17:00/m) 113/118bpm 70cal 59/64rpm 3.53/4.24mph Add a comment 1.1mi, 6:33 Cycling - Commuting Split Summary === 1) 1.08m - 6:33(6:05/m) 113/121bpm 55cal 9.85/15.47mph Add a comment 1.1mi, 6:50 Cycling - Commuting Split Summary === 1) 1.08m - 6:50(6:21/m) 110/124bpm 53cal 9.46/17.72mph Add a comment	8.1mi, 1:06:02 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 155/169bpm 109cal 7.22/8.04mph 2) 1m - 8:09(8:09/m) 161/167bpm 110cal 7.36/7.89mph 3) 1m - 7:56(7:56/m) 166/176bpm 109cal 7.56/7.83mph 4) 1m - 8:01(8:01/m) 167/179bpm 111cal 7.49/8.01mph 5) 1m - 7:59(7:59/m) 176/182bpm 117cal 7.51/7.62mph 6) 1m - 8:25(8:25/m) 171/181bpm 118cal 7.12/7.51mph 7) 1m - 8:19(8:19/m) 168/176bpm 108cal 7.21/8.04mph 8) 1m - 8:12(8:12/m) 140/150bpm 29cal 7.31/7.85mph 9) 0.09m - 41(7:37/m) 142/143bpm 2cal 7.88/7.7mph Add a comment 1.5mi, 26:07 Cross-Training - Walking Split Summary === 1) 1m - 17:48(17:48/m) 87/128bpm 69cal 59/69rpm 3.37/5.28mph 2) 0.49m - 8:18(17:01/m) 88/123bpm 30cal 60/63rpm 3.53/4.44mph Add a comment	3.5mi, 30:47 Running - Easy Split Summary === 1) 1m - 8:28(8:28/m) 144/181bpm 100cal 7.08/7.68mph 2) 1m - 8:53(8:53/m) 132/141bpm 84cal 6.75/7.45mph 3) 1m - 8:45(8:45/m) 138/143bpm 88cal 6.85/7.31mph 4) 0.54m - 4:40(8:39/m) 138/143bpm 44cal 6.93/7.26mph Add a comment 3.1mi, 21:35 Running - parkrun Split Summary === 1) 1m - 6:40(6:40/m) 156/167bpm 85cal 9.01/11.4mph 2) 1m - 6:48(6:48/m) 163/176bpm 91cal 8.83/9.39mph 3) 1m - 6:45(6:45/m) 173/179bpm 96cal 8.89/9.43mph 4) 0.2m - 1:18(6:26/m) 174/179bpm 18cal 9.32/10.46mph Add a comment 1.6mi, 12:23 Running - General Split Summary === 1) 1m - 7:48(7:48/m) 137/159bpm 84cal 7.69/8.33mph 2) 0.59m - 4:35(7:48/m) 149/172bpm 55cal 7.7/8.01mph Add a comment	-	6.2mi, 48:25 Running - Treadmill Split Summary === 1) 1m - 8:47(8:47/m) 130/146bpm 89cal 6.82/7.18mph 2) 1m - 8:28(8:28/m) 143/150bpm 98cal 7.08/7.24mph 3) 1m - 8:31(8:31/m) 148/160bpm 104cal 7.05/7.24mph 4) 1m - 8:29(8:29/m) 149/152bpm 101cal 7.07/7.22mph 5) 1m - 8:29(8:29/m) 151/155bpm 102cal 7.07/7.41mph 6) 0.67m - 5:40(8:27/m) 151/156bpm 66cal 7.1/7.62mph Add a comment 1.1mi, 5:46 Cycling - Commuting Split Summary === 1) 1.07m - 5:46(5:24/m) 109/118bpm 46cal 11.1/14.84mph Add a comment 1.1mi, 6:38 Cycling - Commuting Split Summary === 1) 1.12m - 6:38(5:56/m) 101/113bpm 42cal 10.11/17.78mph Add a comment	3.2mi, 28:24 Running - Easy Split Summary === 1) 1m - 9:32(9:32/m) 163/173bpm 127cal 6.29/6.78mph 2) 1m - 8:33(8:33/m) 165/172bpm 114cal 7.01/7.68mph 3) 1m - 8:37(8:37/m) 168/176bpm 118cal 6.96/7.18mph 4) 0.2m - 1:41(8:34/m) 167/170bpm 22cal 7/7.06mph Add a comment 3mi, 26:56 Running - Drills Split Summary === 1) 1m - 9:00(9:00/m) 156/169bpm 118cal 6.66/11.04mph 2) 1m - 8:52(8:52/m) 165/177bpm 122cal 6.77/11.04mph 3) 1m - 8:46(8:46/m) 167/179bpm 122cal 6.84/10.83mph 4) 0.04m - 17(6:40/m) 169/171bpm 3cal 9/9.6mph Add a comment 2.9mi, 25:03 Running - Easy Split Summary === 1) 1m - 8:10(8:10/m) 148/162bpm 103cal 7.35/7.7mph 2) 1m - 8:59(8:59/m) 147/158bpm 107cal 6.68/7.56mph 3) 0.87m - 7:54(9:02/m) 148/157bpm 94cal 6.65/6.85mph Add a comment 1.1mi, 9:18 Cycling - Commuting Split Summary === 1) 1.12m - 9:18(8:18/m) 110/130bpm 73cal 7.23/14.13mph Add a comment 1.1mi, 6:33 Cycling - Commuting Split Summary === 1) 1.07m - 6:33(6:06/m) 96/114bpm 37cal 9.84/15.42mph Add a comment	1.1mi, 6:41 Cycling - Commuting Split Summary === 1) 1.07m - 6:41(6:14/m) 122/156bpm 60cal 9.63/14.4mph Add a comment 1.1mi, 6:52 Cycling - Commuting Split Summary === 1) 1.08m - 6:52(6:23/m) 107/122bpm 47cal 9.4/16.49mph Add a comment
Thu 12th Mar Mar 12	Fri 13th Mar Mar 13	Sat 14th Mar Mar 14	Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17	Wed 18th Mar Mar 18
10.5mi, 1:27:34 Running - General First run of the year in shorts! Split Summary === 1) 1m - 8:18(8:18/m) 142/164bpm 91cal 7.23/7.76mph 2) 1m - 8:40(8:40/m) 143/151bpm 92cal 6.92/7.53mph 3) 1m - 8:18(8:18/m) 140/149bpm 79cal 7.23/7.49mph 4) 1m - 8:25(8:25/m) 143/159bpm 82cal 7.13/7.43mph 5) 1m - 8:46(8:46/m) 157/168bpm 105cal 6.84/7.62mph 6) 1m - 8:02(8:02/m) 145/159bpm 70cal 7.47/7.66mph 7) 1m - 7:57(7:57/m) 132/141bpm 40cal 7.55/7.64mph 8) 1m - 8:06(8:06/m) 133/146bpm 43cal 7.4/7.58mph 9) 1m - 8:16(8:16/m) 133/141bpm 45cal 7.26/7.64mph 10) 1m - 8:21(8:21/m) 137/147bpm 53cal 7.18/7.76mph 11) 0.54m - 4:24(8:11/m) 138/142bpm 29cal 7.33/7.64mph Add a comment 3.2mi, 49:58 Cross-Training - Walking Split Summary === 1) 1m - 16:16(16:16/m) 106/140bpm 95cal 60/64rpm 3.69/4.22mph 2) 1m - 15:38(15:38/m) 110/127bpm 86cal 60/65rpm 3.84/5.01mph 3) 1m - 15:30(15:30/m) 103/120bpm 65cal 61/68rpm 3.87/5.11mph 4) 0.16m - 2:34(15:57/m) 111/121bpm 13cal 60/62rpm 3.76/4.07mph Add a comment	0mi, 35:31 Cross-Training - Weights Lat pull down, tri press, BOR, front raises, lateral raises, dumbbell pull overs, low lunge pull, ab pull Split Summary === 1) 0m - 27:31(/m) 78/109bpm 71cal Add a comment 0.9mi, 9:35 Cross-Training - Elliptical Split Summary === 1) 0m - 9:35(/m) 112/124bpm 66cal 95/107rpm Add a comment 1.6mi, 15:43 Cross-Training - Elliptical Split Summary === 1) 0m - 15:43(/m) 133/148bpm 154cal 94/104rpm Add a comment 1mi, 18:07 Cross-Training - Walking Split Summary === 1) 1m - 17:46(17:46/m) 93/117bpm 76cal 57/64rpm 3.38/5.28mph 2) 0.02m - 21(17:28/m) 99/100bpm 1cal 57/58rpm 3.43/3.63mph Add a comment	3.1mi, 26:15 Running - Easy Split Summary === 1) 1m - 8:14(8:14/m) 146/158bpm 99cal 7.28/7.68mph 2) 1m - 8:51(8:51/m) 143/155bpm 98cal 6.78/7.7mph 3) 1m - 8:25(8:25/m) 142/149bpm 89cal 7.12/7.53mph 4) 0.09m - 44(8:28/m) 145/149bpm 8cal 7.08/7.39mph Add a comment 3.1mi, 21:32 Running - parkrun Split Summary === 1) 1m - 6:37(6:37/m) 164/182bpm 88cal 9.06/11.86mph 2) 1m - 6:42(6:42/m) 181/187bpm 100cal 8.95/9.41mph 3) 1m - 6:45(6:45/m) 165/180bpm 88cal 8.89/9.35mph 4) 0.22m - 1:27(6:28/m) 168/175bpm 19cal 9.27/10.58mph Add a comment 1.6mi, 12:41 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 147/163bpm 95cal 7.5/8.08mph 2) 0.6m - 4:41(7:47/m) 151/156bpm 57cal 7.71/8.1mph Add a comment	6.2mi, 50:02 Running - General Split Summary === 1) 1m - 7:59(7:59/m) 150/166bpm 99cal 7.52/7.97mph 2) 1m - 8:05(8:05/m) 151/164bpm 101cal 7.43/8.16mph 3) 1m - 8:36(8:36/m) 160/172bpm 115cal 6.97/8.01mph 4) 1m - 8:09(8:09/m) 161/168bpm 109cal 7.36/7.95mph 5) 1m - 8:05(8:05/m) 155/166bpm 95cal 7.43/8.29mph 6) 1m - 7:59(7:59/m) 142/149bpm 63cal 7.51/7.95mph 7) 0.15m - 1:09(7:35/m) 146/148bpm 10cal 7.91/7.95mph Add a comment	4mi, 11:17 Cycling - Exercise Bike Assault bike. 3miles fb 2x 0.5m Split Summary === 1) 0m - 11:17(/m) 129/144bpm 123cal Add a comment 0mi, 26:42 Cross-Training - Kettlebells Swings, high pull, shoulder press, rack, side bends, Bulgarian split squat Split Summary === 1) 0m - 26:42(/m) 97/139bpm 129cal Add a comment 1.9mi, 18:33 Cross-Training - Elliptical Split Summary === 1) 0m - 18:33(/m) 128/139bpm 177cal 93/100rpm Add a comment 1.1mi, 6:18 Cycling - Commuting Split Summary === 1) 1.06m - 6:18(5:57/m) 114/133bpm 54cal 10.1/15.51mph Add a comment 1.1mi, 6:27 Cycling - Commuting Split Summary === 1) 1.11m - 6:27(5:49/m) 113/136bpm 54cal 10.31/16.61mph Add a comment	2.8mi, 24:52 Running - Easy Split Summary === 1) 1m - 9:45(9:45/m) 178/189bpm 138cal 6.15/6.64mph 2) 1m - 8:45(8:45/m) 169/177bpm 115cal 6.86/7.56mph 3) 0.75m - 6:22(8:30/m) 166/184bpm 79cal 7.06/7.85mph Add a comment 2mi, 15:35 Running - Drills Split Summary === 1) 1m - 7:46(7:46/m) 178/191bpm 114cal 7.72/9.02mph 2) 0.97m - 7:49(8:05/m) 180/191bpm 116cal 7.43/8.56mph Add a comment 3.1mi, 27:45 Running - Easy Split Summary === 1) 1m - 8:08(8:08/m) 152/176bpm 103cal 7.38/7.97mph 2) 1m - 9:03(9:03/m) 169/182bpm 128cal 6.63/8.79mph 3) 1m - 9:34(9:34/m) 172/179bpm 138cal 6.27/6.57mph 4) 0.1m - 1:00(9:49/m) 174/180bpm 14cal 6.11/6.45mph Add a comment	6.6mi, 53:52 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 132/149bpm 76cal 7.41/7.7mph 2) 1m - 8:16(8:16/m) 153/166bpm 96cal 7.25/7.7mph 3) 1m - 8:14(8:14/m) 149/166bpm 88cal 7.29/7.99mph 4) 1m - 8:14(8:14/m) 151/158bpm 89cal 7.28/7.93mph 5) 1m - 8:16(8:16/m) 151/157bpm 87cal 7.26/7.68mph 6) 1m - 8:15(8:15/m) 150/156bpm 84cal 7.27/7.64mph 7) 0.55m - 4:31(8:10/m) 149/158bpm 43cal 7.35/7.85mph Add a comment
Thu 19th Mar Mar 19	Fri 20th Mar Mar 20	Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24	Wed 25th Mar Mar 25
0mi, 1:04:08 Cross-Training - Yoga Split Summary === 1) 0m - 1:04:08(/m) 68/107bpm 114cal 58/60rpm Add a comment 1.4mi, 23:42 Cross-Training - Walking Split Summary === 1) 1m - 16:47(16:47/m) 92/124bpm 70cal 58/86rpm 3.57/4.34mph 2) 0.41m - 6:55(16:56/m) 59/62bpm 6cal 57/62rpm 3.54/4.05mph Add a comment 1.4mi, 23:05 Cross-Training - Walking Split Summary === 1) 1m - 16:35(16:35/m) 109/122bpm 98cal 59/63rpm 3.62/4.28mph 2) 0.41m - 6:31(15:59/m) 108/116bpm 33cal 60/62rpm 3.75/4.44mph Add a comment	5.2mi, 43:43 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 135/145bpm 82cal 7.37/7.68mph 2) 1m - 8:18(8:18/m) 145/153bpm 93cal 7.23/7.89mph 3) 1m - 8:23(8:23/m) 153/173bpm 99cal 7.16/7.66mph 4) 1m - 8:36(8:36/m) 162/171bpm 109cal 6.98/8.1mph 5) 1m - 8:21(8:21/m) 160/166bpm 102cal 7.19/7.78mph 6) 0.23m - 1:57(8:28/m) 161/166bpm 24cal 7.09/7.28mph Add a comment 3.4mi, 58:10 Cross-Training - Walking Split Summary === 1) 1m - 16:50(16:50/m) 108/118bpm 98cal 59/64rpm 3.56/5.18mph 2) 1m - 19:32(19:32/m) 99/128bpm 81cal 59/82rpm 3.07/7.58mph 3) 1m - 15:57(15:57/m) 88/96bpm 49cal 60/70rpm 3.76/5.16mph 4) 0.38m - 5:51(15:18/m) 92/95bpm 20cal 60/64rpm 3.92/4.57mph Add a comment	8.1mi, 1:05:59 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 155/165bpm 101cal 7.39/7.97mph 2) 1m - 7:56(7:56/m) 156/168bpm 99cal 7.56/7.72mph 3) 1m - 8:09(8:09/m) 167/177bpm 108cal 7.36/7.91mph 4) 1m - 7:50(7:50/m) 167/174bpm 103cal 7.65/7.97mph 5) 1m - 8:17(8:17/m) 164/174bpm 104cal 7.25/8.08mph 6) 1m - 8:05(8:05/m) 141/150bpm 44cal 7.43/8.04mph 7) 1m - 8:30(8:30/m) 141/147bpm 49cal 7.06/7.72mph 8) 1m - 8:05(8:05/m) 144/151bpm 59cal 7.42/7.78mph 9) 0.12m - 1:01(8:06/m) 144/147bpm 6cal 7.41/7.91mph Add a comment	10.3mi, 1:35:29 Running - Easy First 8.5miles with Rachel at conversational pace and social distancing! Last 1.5miles to round up to 10 miles. Split Summary === 1) 1m - 9:20(9:20/m) 115/136bpm 71cal 6.43/7.12mph 2) 1m - 9:09(9:09/m) 124/132bpm 76cal 6.55/7.01mph 3) 1m - 9:23(9:23/m) 134/171bpm 87cal 6.4/6.82mph 4) 1m - 9:32(9:32/m) 168/173bpm 131cal 6.29/6.82mph 5) 1m - 9:25(9:25/m) 168/174bpm 128cal 6.38/7.51mph 6) 1m - 9:21(9:21/m) 169/181bpm 128cal 6.42/6.87mph 7) 1m - 9:39(9:39/m) 168/173bpm 131cal 6.22/6.87mph 8) 1m - 9:35(9:35/m) 172/184bpm 134cal 6.26/6.51mph 9) 1m - 9:13(9:13/m) 163/176bpm 105cal 6.51/7.1mph 10) 1m - 8:21(8:21/m) 133/145bpm 20cal 7.18/7.56mph 11) 0.3m - 2:31(8:15/m) 132/135bpm 6cal 7.27/7.56mph Add a comment	0mi, 39:18 Cross-Training - Circuits Back garden circuit using skipping rope and kettlebell. Split Summary === 1) 0m - 39:18(/m) 123/173bpm 289cal 63/116rpm Add a comment 1.5mi, 27:05 Cross-Training - Walking Split Summary === 1) 1m - 17:36(17:36/m) 98/113bpm 80cal 57/76rpm 3.41/5.53mph 2) 0.53m - 9:29(17:54/m) 96/103bpm 38cal 56/59rpm 3.35/4.11mph Add a comment 0mi, 58:43 Cross-Training - Yoga At home with online Gail Split Summary === 1) 0m - 58:43(/m) 64/97bpm 90cal 58/62rpm Add a comment	8.3mi, 1:06:18 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 137/160bpm 83cal 7.43/7.99mph 2) 1m - 7:56(7:56/m) 136/145bpm 76cal 7.57/7.7mph 3) 1m - 7:58(7:58/m) 136/144bpm 71cal 7.53/8.08mph 4) 1m - 7:59(7:59/m) 142/146bpm 79cal 7.51/7.87mph 5) 1m - 8:03(8:03/m) 143/150bpm 77cal 7.46/7.91mph 6) 1m - 8:01(8:01/m) 144/150bpm 77cal 7.48/8.12mph 7) 1m - 8:12(8:12/m) 144/153bpm 74cal 7.32/7.76mph 8) 1m - 8:00(8:00/m) 147/158bpm 76cal 7.49/7.93mph 9) 0.28m - 2:04(7:26/m) 149/155bpm 20cal 8.06/8.1mph Add a comment	7.2mi, 56:12 Running - General Split Summary === 1) 1m - 7:50(7:50/m) 154/179bpm 99cal 7.65/8.16mph 2) 1m - 7:43(7:43/m) 169/176bpm 107cal 7.78/8.12mph 3) 1m - 7:48(7:48/m) 172/179bpm 109cal 7.7/8.33mph 4) 1m - 7:41(7:41/m) 170/180bpm 105cal 7.8/7.97mph 5) 1m - 7:55(7:55/m) 148/153bpm 76cal 7.59/7.97mph 6) 1m - 7:56(7:56/m) 148/154bpm 74cal 7.56/7.87mph 7) 1m - 8:02(8:02/m) 147/151bpm 66cal 7.47/7.87mph 8) 0.16m - 1:18(7:54/m) 147/150bpm 10cal 7.59/7.83mph Add a comment
Thu 26th Mar Mar 26	Fri 27th Mar Mar 27	Sat 28th Mar Mar 28	Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31	Wed 1st Apr Apr 1
0mi, 33:11 Cross-Training - Circuits 10 press ups, 4mins skipping, plank, 10 burpees. 4 times through Split Summary === 1) 0m - 33:11(/m) 127/171bpm 282cal 67/76rpm Add a comment 1.1mi, 23:01 Cross-Training - Walking Split Summary === 1) 1m - 20:59(20:59/m) 87/116bpm 78cal 59/67rpm 2.86/4.19mph 2) 0.11m - 2:02(18:01/m) 107/119bpm 11cal 57/60rpm 3.33/3.74mph Add a comment 0mi, 57:10 Cross-Training - Yoga At home Split Summary === 1) 0m - 57:10(/m) 65/101bpm 90cal 58/59rpm Add a comment	10.3mi, 1:22:44 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 155/174bpm 106cal 7.24/7.93mph 2) 1m - 8:02(8:02/m) 151/169bpm 97cal 7.47/7.64mph 3) 1m - 7:56(7:56/m) 147/155bpm 90cal 7.56/7.97mph 4) 1m - 8:06(8:06/m) 155/162bpm 100cal 7.41/8.08mph 5) 1m - 8:03(8:03/m) 155/162bpm 98cal 7.46/7.93mph 6) 1m - 8:03(8:03/m) 146/157bpm 74cal 7.45/7.99mph 7) 1m - 7:53(7:53/m) 138/147bpm 50cal 7.62/7.95mph 8) 1m - 8:02(8:02/m) 139/145bpm 53cal 7.47/7.93mph 9) 1m - 7:50(7:50/m) 141/146bpm 58cal 7.67/7.91mph 10) 1m - 8:06(8:06/m) 142/152bpm 58cal 7.41/7.93mph 11) 0.31m - 2:27(7:54/m) 144/148bpm 20cal 7.59/7.66mph Add a comment	-	8.3mi, 1:05:17 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 143/170bpm 95cal 7.37/7.97mph 2) 1m - 7:57(7:57/m) 151/158bpm 101cal 7.55/7.85mph 3) 1m - 7:51(7:51/m) 159/169bpm 105cal 7.64/7.89mph 4) 1m - 7:50(7:50/m) 163/170bpm 106cal 7.67/8.04mph 5) 1m - 7:48(7:48/m) 159/168bpm 101cal 7.69/8.01mph 6) 1m - 7:44(7:44/m) 147/152bpm 75cal 7.76/8.25mph 7) 1m - 7:56(7:56/m) 143/151bpm 63cal 7.56/8.08mph 8) 1m - 7:54(7:54/m) 144/148bpm 63cal 7.59/7.99mph 9) 0.26m - 2:08(8:05/m) 146/154bpm 18cal 7.42/9.39mph Add a comment	8.3mi, 1:05:24 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 124/145bpm 74cal 7.46/7.99mph 2) 1m - 7:44(7:44/m) 124/131bpm 66cal 7.76/8.01mph 3) 1m - 7:59(7:59/m) 133/148bpm 78cal 7.52/7.87mph 4) 1m - 7:56(7:56/m) 144/161bpm 90cal 7.57/7.95mph 5) 1m - 7:54(7:54/m) 151/159bpm 98cal 7.59/7.85mph 6) 1m - 8:04(8:04/m) 150/164bpm 95cal 7.43/7.97mph 7) 1m - 8:00(8:00/m) 140/148bpm 69cal 7.51/8.06mph 8) 1m - 7:46(7:46/m) 140/144bpm 65cal 7.72/7.95mph 9) 0.25m - 1:58(7:53/m) 140/142bpm 16cal 7.61/7.89mph Add a comment 0mi, 57:12 Cross-Training - Yoga Split Summary === 1) 0m - 57:12(/m) 58/94bpm 73cal 58/62rpm Add a comment	0mi, 54:07 Cross-Training - Circuits Backyard circuit Skipping, kb swings, star jumps, SLD, shoulder press, BOR, side lunges, planks, burpees Split Summary === 1) 0m - 54:07(/m) 106/171bpm 336cal 61/110rpm Add a comment 2.6mi, 45:32 Cross-Training - Walking Split Summary === 1) 1m - 17:26(17:26/m) 90/115bpm 74cal 59/63rpm 3.44/4.01mph 2) 1m - 17:47(17:47/m) 79/109bpm 45cal 58/66rpm 3.37/3.88mph 3) 0.6m - 10:19(17:04/m) 76/79bpm 23cal 59/64rpm 3.52/4.07mph Add a comment	7.1mi, 56:01 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 147/158bpm 102cal 7.59/8.06mph 2) 1m - 7:49(7:49/m) 151/158bpm 103cal 7.68/8.18mph 3) 1m - 7:58(7:58/m) 158/167bpm 109cal 7.53/7.89mph 4) 1m - 7:46(7:46/m) 161/176bpm 108cal 7.73/7.97mph 5) 1m - 7:52(7:52/m) 156/164bpm 100cal 7.63/8.16mph 6) 1m - 8:02(8:02/m) 146/156bpm 79cal 7.47/8.27mph 7) 1m - 7:50(7:50/m) 146/151bpm 74cal 7.66/8.18mph 8) 0.11m - 51(7:37/m) 146/149bpm 7cal 7.87/8.1mph Add a comment

2020	Distance	Date	Result	WAVA
Kew Woods parkrun	5km	14 Mar	21:32	73.10%
Kew Woods parkrun	5km	7 Mar	21:35	72.93%
Oulton Park Running GP: Marathon	26.2mi	1 Mar	4:13:34	58.85%
Kew Woods parkrun	5km	22 Feb	22:03	71.39%
Shrewsbury parkrun	5km	8 Feb	21:21	73.73%
St Annes 10 mile run	10mi	26 Jan	1:14:00	71.41%
Kew Woods parkrun	5km	18 Jan	21:39	72.71%
Kew Woods parkrun	5km	4 Jan	23:00	68.44%
Southport parkrun	5km	1 Jan	21:40	72.65%
2019	Distance	Date	Result	WAVA
Kew Woods parkrun	5km	21 Dec	22:16	70.69%
Kew Woods parkrun	5km	14 Dec	23:31	66.94%
Kew Woods parkrun	5km	7 Dec	21:42	72.54%
Oulton Park Running Grand Prix	26.2mi	1 Dec	3:37:13	68.70%
Preston 10 mile Road Race	10mi	17 Nov	1:11:35	73.82%
Southport parkrun	5km	16 Nov	20:36	76.41%
Kew Woods parkrun	5km	9 Nov	21:48	72.21%
Southport parkrun	5km	12 Oct	20:49	75.62%
West Coast Half Marathon	13.1mi	6 Oct	1:41:18	69.12%
Kew Woods parkrun	5km	28 Sep	23:12	67.85%
Ruchill parkrun	5km	7 Sep	22:07	71.17%
Wigan 10k	10km	1 Sep	44:17	72.86%
Kew Woods parkrun	5km	31 Aug	22:17	70.64%
Kew Woods parkrun	5km	24 Aug	22:37	69.60%
Fleetwood Half Marathon	13.1mi	18 Aug	1:45:40	66.27%
Scorcher Running Festival Day 10	13.1mi	4 Aug	1:45:11	66.57%
Scorcher Running Festival Day 9	26.2mi	3 Aug	4:12:17	59.15%
Scorcher Running Festival Day 3	26.2mi	28 Jul	4:20:28	57.30%
Scorcher Running Festival Day 2	26.2mi	27 Jul	3:56:47	63.03%
Kew Woods parkrun	5km	13 Jul	21:22	73.67%
Kew Woods parkrun	5km	15 Jun	21:47	72.26%
Kew Woods parkrun	5km	1 Jun	21:27	73.39%
Kew Woods parkrun	5km	25 May	21:27	73.39%
Kew Woods parkrun	5km	18 May	21:31	73.16%
Kew Woods parkrun	5km	4 May	21:37	72.82%
Blackpool Marathon	26.2mi	28 Apr	3:41:21	67.42%
Kew Woods parkrun	5km	6 Apr	21:18	73.90%
Kew Woods parkrun	5km	30 Mar	21:12	74.25%
Kew Woods parkrun	5km	23 Mar	21:05	74.06%
Run Wigan Festival Half Marathon	13.1mi	17 Mar	1:36:59	71.61%
Southport parkrun	5km	16 Mar	21:06	74.00%
Oulton Park Running Grand Prix	26.2mi	3 Mar	3:27:47	70.97%
Kew Woods parkrun	5km	23 Feb	21:19	73.25%
Kew Woods parkrun	5km	16 Feb	21:23	73.02%
Southport parkrun	5km	2 Feb	20:48	75.06%
Muscat Half Marathon	13.1mi	18 Jan	1:39:57	69.49%
Southport parkrun	5km	12 Jan	20:57	74.53%
Kew Woods parkrun	5km	5 Jan	21:48	71.62%
Liverbird Marathon Double day 2	26.2mi	1 Jan	3:38:20	67.54%
2018	Distance	Date	Result	WAVA
Kew Woods parkrun	5km	29 Dec	22:15	70.17%
Running Grand Prix Oulton Park	26.2mi	2 Dec	3:32:27	69.41%
Preston 10	10mi	18 Nov	1:09:27	75.47%
Southport parkrun	5km	3 Nov	23:40	65.97%
Southport parkrun	5km	27 Oct	20:23	76.60%
firstandlastrunning Plym Trail AUTUMN Marathon Day 2	26.2mi	21 Oct	3:43:50	65.88%
firstandlastrunning Plym Trail AUTUMN Marathon Day 1	26.2mi	20 Oct	3:52:00	63.56%
Southport parkrun	5km	29 Sep	20:15	77.10%
Wigan 10k	10km	9 Sep	42:30	75.30%
Preston 10 miler	10mi	12 Aug	1:13:08	71.67%
Southport parkrun	5km	11 Aug	22:46	68.58%
Southport parkrun	5km	4 Aug	20:17	76.98%
Southport parkrun	5km	14 Jul	21:18	73.30%
Rat Race The Wall	69mi	16 Jun	15:04:04	42.96%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	20 May	1:52:48	61.57%
Southport parkrun	5km	12 May	21:18	73.30%
Southport parkrun	5km	14 Apr	19:57	78.26%
Liverpool To Manchester L2M Ultra	50mi	2 Apr	8:17:00	56.62%
Southport parkrun	5km	24 Mar	22:00	70.44%
Southport parkrun	5km	10 Mar	21:55	70.70%
Southport parkrun	5km	24 Feb	21:33	71.91%
Southport parkrun	5km	10 Feb	21:01	73.73%
Southport parkrun	5km	3 Feb	20:09	76.90%
Southport parkrun	5km	27 Jan	19:37	78.99%
Plym Trail Series WINTER Weekend Marathon Day 1	26.2mi	20 Jan	3:35:50	67.52%
Southport parkrun	5km	13 Jan	19:37	78.99%
Southport parkrun	5km	1 Jan	22:46	68.06%
2017	Distance	Date	Result	WAVA
Southport parkrun	5km	30 Dec	20:06	77.09%
Southport parkrun	5km	23 Dec	19:27	79.67%
Southport parkrun	5km	9 Dec	20:21	76.15%
Southport parkrun	5km	2 Dec	19:24	79.88%
Preston 10 mile road race	10mi	19 Nov	1:16:41	67.84%
Southport parkrun	5km	18 Nov	19:41	78.73%
Southport parkrun	5km	11 Nov	19:37	78.99%
Southport parkrun	5km	28 Oct	23:22	66.32%
Southport parkrun	5km	21 Oct	19:34	79.19%
Southport parkrun	5km	14 Oct	21:29	72.13%
MBNA Chester Metric Marathon	26.2km	8 Oct	1:52:42	77.86%
Southport parkrun	5km	7 Oct	21:52	70.86%
Southport parkrun	5km	30 Sep	19:37	78.99%
Southport parkrun	5km	23 Sep	19:41	78.73%
Southport parkrun	5km	16 Sep	19:07	81.06%
Wigan 10k	10km	3 Sep	39:21	80.71%
Southport parkrun	5km	2 Sep	19:05	81.20%
Southport parkrun	5km	19 Aug	19:34	79.19%
Southport parkrun	5km	12 Aug	22:09	69.96%
Southport parkrun	5km	29 Jul	19:07	81.06%
Southport parkrun	5km	22 Jul	20:38	75.10%
Southport parkrun	5km	15 Jul	19:14	80.57%
Southport parkrun	5km	8 Jul	19:09	80.92%
Southport Half Marathon (Tour of Merseyside Race One)	13.1mi	2 Jul	1:26:59	79.24%
Southport parkrun	5km	1 Jul	19:05	81.20%
Southport parkrun	5km	24 Jun	19:24	79.88%
Shrewsbury Half Marathon	13.1mi	18 Jun	1:34:20	73.07%
Southport parkrun	5km	17 Jun	19:25	79.81%
Southport parkrun	5km	10 Jun	19:14	80.57%
Southport parkrun	5km	3 Jun	19:06	81.13%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	28 May	1:28:33	77.84%
Southport parkrun	5km	20 May	19:02	81.41%
Worden Park 10K	10km	14 May	40:02	79.33%
Southport parkrun	5km	13 May		0.00%
Southport parkrun	5km	6 May	18:54	81.99%
Southport parkrun	5km	29 Apr	18:55	81.92%
Southport parkrun	5km	22 Apr	18:52	82.13%
Plymvalley parkrun	5km	15 Apr	19:51	78.06%
Southport parkrun	5km	8 Apr	19:01	81.49%
Southport parkrun	5km	1 Apr	19:19	80.22%
Shrewsbury parkrun	5km	25 Mar	19:30	78.92%
Wigan Half Marathon	13.1mi	19 Mar	1:30:10	75.92%
Sweatshop 10	10mi	12 Mar	1:05:35	78.77%
Southport parkrun	5km	11 Mar	18:57	81.21%
Southport parkrun	5km	4 Mar	19:29	78.99%
Southport parkrun	5km	18 Feb	19:25	79.26%
Southport parkrun	5km	11 Feb	19:21	79.53%
Southport parkrun	5km	4 Feb	19:46	77.86%
St Anne's 10 Miler	10mi	29 Jan	1:08:56	74.94%
Southport parkrun	5km	28 Jan	19:59	77.01%
Southport parkrun	5km	21 Jan	19:27	79.12%
Southport parkrun	5km	14 Jan	19:38	78.38%
Southport parkrun	5km	7 Jan	20:04	76.69%
Southport parkrun	5km	1 Jan	20:26	75.32%
2016	Distance	Date	Result	WAVA
Southport parkrun	5km	24 Dec	20:16	75.93%
Southport parkrun	5km	17 Dec	20:17	75.87%
Southport parkrun	5km	10 Dec	20:54	73.63%
Southport parkrun	5km	5 Nov	19:50	77.59%
Southport parkrun	5km	29 Oct	19:37	78.45%
Southport parkrun	5km	22 Oct	19:47	77.79%
Southport parkrun	5km	15 Oct	19:43	78.05%
Southport parkrun	5km	8 Oct	19:54	77.33%
MBNA Chester Metric Marathon	26.2km	2 Oct	2:01:29	71.61%
Southport parkrun	5km	24 Sep	19:45	77.92%
Southport parkrun	5km	17 Sep	19:55	77.27%
Southport parkrun	5km	10 Sep	19:54	77.33%
Wigan 10k	10km	4 Sep	41:32	75.94%
Southport parkrun	5km	27 Aug	20:02	76.82%
Southport parkrun	5km	20 Aug	20:25	75.38%
Southport parkrun	5km	6 Aug	20:02	76.82%
Southport parkrun	5km	30 Jul	20:10	76.31%
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	61.04%
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	39.63%
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	63.38%
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	62.43%
Plymvalley parkrun	5km	1 Mar	23:48	63.55%
January Jaunt	10km	12 Jan	47:22	65.45%
Plymvalley parkrun	5km	11 Jan	24:13	62.46%
Plymvalley parkrun	5km	4 Jan	25:43	58.81%
Plymvalley parkrun	5km	1 Jan	26:29	57.11%
2013	Distance	Date	Result	WAVA
Plymvalley parkrun	5km	14 Dec	24:15	62.37%
Plymvalley parkrun	5km	7 Dec	23:18	64.91%
Plymvalley parkrun	5km	9 Nov	23:51	63.42%
Plymouth 10K	10km	3 Nov	44:56	68.99%
Plymvalley parkrun	5km	26 Oct	23:18	64.91%
Plymvalley parkrun	5km	19 Oct	23:40	63.91%
Plymvalley parkrun	5km	12 Oct	22:46	66.44%
Plymvalley parkrun	5km	5 Oct	23:04	65.57%
Plymvalley parkrun	5km	21 Sep	23:42	63.82%
Plymvalley parkrun	5km	14 Sep	23:26	64.55%
Wigan 10k	10km	8 Sep	45:19	68.41%
Plymvalley parkrun	5km	31 Aug	23:27	64.50%
Pennington Flash parkrun	5km	10 Aug	22:01	68.70%
Plymvalley parkrun	5km	3 Aug	23:15	65.05%
Plymvalley parkrun	5km	20 Jul	22:47	66.39%
Duckponds 7k	7km	13 Jul	31:45	67.83%
Plymvalley parkrun	5km	6 Jul	22:28	67.32%
Plymvalley parkrun	5km	22 Jun	22:54	66.05%
2012	Distance	Date	Result	WAVA
Saltram 10K	10km	1 Sep	48:49	63.21%
Indian Queens Half Marathon	13.1mi	5 Aug	1:38:39	67.89%
6 Moor Miles	6mi	29 Jul	48:04	61.99%
Plymouth Half Marathon	13.1mi	3 Jun	1:34:08	71.15%
2011	Distance	Date	Result	WAVA
First Chance 10k	10km	2 Jan	49:31	61.90%
2010	Distance	Date	Result	WAVA
Run 10k Plymouth City	10km	24 Oct	48:11	63.61%
Truro Half marathon	13.1mi	19 Sep	1:56:38	57.14%
Plymouth Half Marathon	13.1mi	30 May	1:57:17	56.83%

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