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NavyAl is a Fetch Supporter!

NavyAl F40

About

Race Times

All Races

Mileage

Training

FERC

Races
231
Miles
9868
Miles
4974
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.

Planned Races
26th Jan 20	St Annes 10 mile run
1st Mar 20	Oulton Park Running GP: Marathon
22nd Mar 20	Wigan Half Marathon
6th Sep 20	Wigan 10k

Best Badges

This user has collected 99 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
250
RUN
1500
WALK
150

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	172	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	21:39 72.71
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	6	1:05:35 6:34/mi	78.77								1:05:35 78.77	1:09:27 75.47	1:11:35 73.82
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	13	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
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	108	0	0	0	0	0	0	0	0	0	0	0	108
2020	29	0	0	0	0	0	0	0	0	0	0	0	29
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

Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3
-	-	7mi, 58:06 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 131/158bpm 81cal 7.36/7.64mph 2) 1m - 8:21(8:21/m) 154/168bpm 106cal 7.18/7.99mph 3) 1m - 8:19(8:19/m) 165/170bpm 113cal 7.22/7.87mph 4) 1m - 8:27(8:27/m) 162/171bpm 111cal 7.1/7.6mph 5) 1m - 8:20(8:20/m) 148/167bpm 82cal 7.2/7.91mph 6) 1m - 8:24(8:24/m) 147/157bpm 81cal 7.14/7.93mph 7) 0.95m - 8:05(8:30/m) 148/166bpm 77cal 7.06/7.39mph Add a comment	-	3mi, 25:11 Running - Easy Split Summary === 1) 1m - 8:14(8:14/m) 163/173bpm 112cal 7.29/7.72mph 2) 1m - 8:35(8:35/m) 154/181bpm 107cal 6.98/7.62mph 3) 1m - 8:17(8:17/m) 150/176bpm 96cal 7.24/7.58mph 4) 0.01m - 5(9:04/m) 151/152bpm 6.62/7.47mph Add a comment 3.1mi, 21:40 Running - parkrun Split Summary === 1) 1m - 7:00(7:00/m) 154/170bpm 89cal 8.58/9.68mph 2) 1m - 7:29(7:29/m) 162/174bpm 101cal 8.01/8.7mph 3) 0.96m - 7:11(7:27/m) 172/182bpm 102cal 8.06/8.41mph Add a comment 1.4mi, 11:46 Running - General Split Summary === 1) 1m - 7:49(7:49/m) 154/172bpm 100cal 7.67/8.18mph 2) 0.42m - 3:57(9:23/m) 161/173bpm 53cal 6.39/7.97mph Add a comment	1.7mi, 30:34 Cross-Training - Walking Split Summary === 1) 1m - 17:40(17:40/m) 85/89bpm 58cal 58/63rpm 3.4/4.72mph 2) 0.69m - 12:54(18:45/m) 80/102bpm 34cal 58/63rpm 3.2/4.28mph Add a comment 7.2mi, 57:32 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 161/176bpm 107cal 7.42/7.93mph 2) 1m - 8:04(8:04/m) 174/180bpm 117cal 7.44/8.37mph 3) 1m - 8:07(8:07/m) 177/184bpm 119cal 7.4/7.97mph 4) 1m - 7:51(7:51/m) 182/187bpm 120cal 7.65/8.14mph 5) 1m - 7:58(7:58/m) 179/190bpm 119cal 7.52/7.91mph 6) 1m - 8:02(8:02/m) 164/190bpm 82cal 7.48/8.16mph 7) 1m - 8:02(8:02/m) 148/159bpm 46cal 7.46/8.16mph 8) 0.16m - 1:23(8:37/m) 148/150bpm 7cal 6.97/7.95mph Add a comment	3.4mi, 29:10 Running - Easy To Chris Lean to drop off flyers Split Summary === 1) 1m - 8:36(8:36/m) 129/154bpm 83cal 6.98/8.18mph 2) 1m - 8:25(8:25/m) 136/163bpm 85cal 7.13/7.62mph 3) 1m - 8:31(8:31/m) 147/163bpm 98cal 7.05/7.64mph 4) 0.42m - 3:39(8:39/m) 156/167bpm 46cal 6.93/7.2mph Add a comment 0.9mi, 8:27 Cross-Training - Elliptical Split Summary === 1) 0m - 8:27(/m) 126/144bpm 78cal 99/106rpm Add a comment 0mi, 34:20 Cross-Training - Weights Upperbody incl lat pull down (51kg), tri press (23kg), back extension, side raises, SA shoulder press (15kg), SA BOR (17.5kg) Split Summary === 1) 0m - 34:20(/m) 95/123bpm 150cal Add a comment 1.6mi, 14:23 Cross-Training - Elliptical Split Summary === 1) 0m - 14:23(/m) 133/148bpm 145cal 99/107rpm Add a comment 1mi, 16:05 Cross-Training - Walking Split Summary === 1) 0.95m - 16:05(16:55/m) 103/134bpm 89cal 61/65rpm 3.55/4.95mph Add a comment
Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10
4.5mi, 37:48 Running - Easy Split Summary === 1) 1m - 8:27(8:27/m) 159/181bpm 113cal 7.1/7.62mph 2) 1m - 8:16(8:16/m) 151/176bpm 103cal 7.26/7.74mph 3) 1m - 8:23(8:23/m) 148/157bpm 97cal 7.16/7.68mph 4) 1m - 8:37(8:37/m) 148/158bpm 97cal 6.96/7.51mph 5) 0.49m - 4:04(8:18/m) 148/156bpm 44cal 7.23/7.56mph Add a comment 3.1mi, 23:00 Running - parkrun Split Summary === 1) 1m - 7:04(7:04/m) 169/191bpm 100cal 8.5/10.71mph 2) 1m - 7:15(7:15/m) 179/189bpm 110cal 8.28/8.62mph 3) 1m - 7:29(7:29/m) 176/182bpm 111cal 8.03/8.68mph 4) 0.17m - 1:08(6:47/m) 179/182bpm 17cal 8.84/10.12mph Add a comment 1.6mi, 12:55 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 141/162bpm 95cal 7.27/7.87mph 2) 0.59m - 4:40(7:57/m) 151/160bpm 58cal 7.55/7.66mph Add a comment	-	2mi, 16:02 Running - Treadmill Split Summary === 1) 1m - 9:17(9:17/m) 144/158bpm 112cal 6.47/7.24mph 2) 0.79m - 6:46(8:36/m) 147/158bpm 83cal 6.97/7.26mph Add a comment 0mi, 32:45 Cross-Training - Weights Landmine SLD 12.5kg, Bulgarian split squat with 10kg kb, balance, wheel roll outs, med ball plank variations, side plank Split Summary === 1) 0m - 32:45(/m) 97/138bpm 154cal Add a comment 1.2mi, 11:51 Cross-Training - Elliptical Split Summary === 1) 0m - 11:51(/m) 125/139bpm 111cal 94/104rpm Add a comment 1.1mi, 5:27 Cycling - Commuting Split Summary === 1) 1.06m - 5:27(5:07/m) 124/133bpm 56cal 11.73/16.16mph Add a comment 1.1mi, 5:41 Cycling - Commuting Split Summary === 1) 1.08m - 5:41(5:15/m) 110/131bpm 45cal 11.42/15.7mph Add a comment	3.1mi, 26:53 Running - Easy Split Summary === 1) 1m - 9:42(9:42/m) 126/142bpm 94cal 6.18/6.93mph 2) 1m - 8:16(8:16/m) 127/149bpm 75cal 7.25/7.87mph 3) 1m - 8:14(8:14/m) 131/141bpm 76cal 7.29/8.83mph 4) 0.08m - 41(8:25/m) 138/140bpm 7cal 7.13/7.49mph Add a comment 2.7mi, 23:58 Running - Easy Split Summary === 1) 1m - 8:14(8:14/m) 148/164bpm 103cal 7.29/7.81mph 2) 1m - 8:53(8:53/m) 148/172bpm 108cal 6.75/7.78mph 3) 0.71m - 6:51(9:41/m) 149/165bpm 82cal 6.19/6.8mph Add a comment 1.9mi, 13:02 Running - Drills Split Summary === 1) 1m - 7:18(7:18/m) 134/161bpm 77cal 8.22/10.65mph 2) 0.85m - 5:44(6:43/m) 127/153bpm 52cal 8.92/16.55mph Add a comment 1.1mi, 6:47 Cycling - Commuting Split Summary === 1) 1.09m - 6:47(6:14/m) 120/132bpm 66cal 9.62/13.86mph Add a comment 1.1mi, 5:31 Cycling - Commuting Split Summary === 1) 1.07m - 5:31(5:08/m) 122/135bpm 55cal 11.68/17.11mph Add a comment	4.9mi, 40:50 Running - Easy Split Summary === 1) 1m - 8:18(8:18/m) 121/127bpm 75cal 7.23/7.43mph 2) 1m - 8:32(8:32/m) 135/149bpm 92cal 7.04/7.56mph 3) 1m - 8:22(8:22/m) 135/141bpm 85cal 7.18/7.68mph 4) 1m - 8:25(8:25/m) 145/153bpm 99cal 7.13/7.85mph 5) 0.86m - 7:14(8:22/m) 169/177bpm 105cal 7.17/7.62mph Add a comment 1.1mi, 6:08 Cycling - Commuting Split Summary === 1) 1.08m - 6:08(5:42/m) 119/133bpm 59cal 10.54/17.18mph Add a comment 1.1mi, 6:22 Cycling - Commuting Split Summary === 1) 1.07m - 6:22(5:57/m) 115/125bpm 58cal 10.1/16.28mph Add a comment	1.7mi, 8:53 Cycling - Commuting Split Summary === 1) 1.65m - 8:53(5:23/m) 122/155bpm 89cal 11.14/15.51mph Add a comment 1.5mi, 9:11 Cycling - Commuting Split Summary === 1) 1.52m - 9:11(6:01/m) 105/118bpm 64cal 9.96/13.8mph Add a comment	0mi, 22:45 Cross-Training - Weights Shoulder press (25kg), squats & lunges w/ 10kg plate, BOR (20kg), side arm raises (5kg) Split Summary === 1) 0m - 22:45(/m) 100/129bpm 119cal Add a comment 0mi, 18:56 Cross-Training - Bodyweight Fitn Split Summary === 1) 0m - 18:56(/m) 97/151bpm 102cal 52/84rpm Add a comment 1.2mi, 12:53 Cross-Training - Elliptical Split Summary === 1) 0m - 12:53(/m) 118/135bpm 105cal 97/104rpm Add a comment 1mi, 16:03 Cross-Training - Walking Split Summary === 1) 0.98m - 16:03(16:27/m) 92/113bpm 72cal 60/81rpm 3.65/5.97mph Add a comment
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17
6.6mi, 55:03 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 125/132bpm 78cal 7.35/7.78mph 2) 1m - 8:33(8:33/m) 131/139bpm 85cal 7.02/7.7mph 3) 1m - 8:16(8:16/m) 135/146bpm 84cal 7.26/7.78mph 4) 1m - 8:21(8:21/m) 150/168bpm 105cal 7.19/7.87mph 5) 1m - 8:22(8:22/m) 140/148bpm 83cal 7.18/7.53mph 6) 1m - 8:15(8:15/m) 142/146bpm 84cal 7.27/8.04mph 7) 0.63m - 5:07(8:08/m) 142/146bpm 50cal 7.37/7.81mph Add a comment	7mi, 57:44 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 159/180bpm 117cal 7.09/7.72mph 2) 1m - 8:14(8:14/m) 171/176bpm 124cal 7.29/7.7mph 3) 1m - 8:08(8:08/m) 175/181bpm 125cal 7.38/7.62mph 4) 1m - 8:00(8:00/m) 176/180bpm 124cal 7.5/7.78mph 5) 1m - 8:05(8:05/m) 177/188bpm 126cal 7.42/7.99mph 6) 1m - 8:12(8:12/m) 157/186bpm 74cal 7.31/7.87mph 7) 1m - 8:16(8:16/m) 140/176bpm 33cal 7.26/7.78mph 8) 0.04m - 21(8:18/m) 136/139bpm 1cal 7.22/7.1mph Add a comment	4mi, 33:02 Running - Intervals Intervals Split Summary === 1) 1m - 9:05(9:05/m) 121/129bpm 79cal 6.61/7.76mph 2) 1m - 8:13(8:13/m) 126/131bpm 74cal 7.3/8.22mph 3) 1m - 8:06(8:06/m) 137/154bpm 84cal 7.41/8.2mph 4) 0.99m - 7:38(7:42/m) 147/157bpm 90cal 7.8/9.5mph Add a comment 1.1mi, 5:24 Cycling - Commuting Split Summary === 1) 1.06m - 5:24(5:07/m) 110/118bpm 44cal 11.73/15.8mph Add a comment 1.1mi, 6:25 Cycling - Commuting Split Summary === 1) 1.11m - 6:25(5:47/m) 109/118bpm 50cal 10.37/15.32mph Add a comment	6.8mi, 56:18 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 148/176bpm 104cal 7.14/7.85mph 2) 1m - 8:26(8:26/m) 171/180bpm 122cal 7.11/7.93mph 3) 1m - 8:05(8:05/m) 176/182bpm 121cal 7.42/8.01mph 4) 1m - 8:11(8:11/m) 180/194bpm 126cal 7.33/8.1mph 5) 1m - 8:11(8:11/m) 179/188bpm 125cal 7.33/8.04mph 6) 1m - 8:10(8:10/m) 167/185bpm 96cal 7.35/7.81mph 7) 0.81m - 6:50(8:26/m) 137/143bpm 20cal 7.11/7.7mph Add a comment 1.1mi, 6:54 Cycling - Commuting Split Summary === 1) 1.08m - 6:54(6:23/m) 117/128bpm 62cal 9.4/13.92mph Add a comment 1.1mi, 6:24 Cycling - Commuting Split Summary === 1) 0m - 6:24(/m) 116/149bpm 58cal Add a comment	1.6mi, 15:30 Cross-Training - Elliptical Split Summary === 1) 0m - 15:30(/m) 133/151bpm 157cal 97/105rpm Add a comment 0mi, 27:18 Cross-Training - Weights Leg ext (67kg), Smith machine squat (51.5kg (20kg each side + 11.5kg bar)) Split Summary === 1) 0m - 27:18(/m) 85/103bpm 91cal Add a comment 1.6mi, 16:15 Cross-Training - Elliptical Split Summary === 1) 0m - 16:15(/m) 137/154bpm 172cal 93/105rpm Add a comment 1.1mi, 6:19 Cycling - Commuting Split Summary === 1) 1.08m - 6:19(5:51/m) 114/134bpm 52cal 10.27/14.94mph Add a comment 1.1mi, 5:45 Cycling - Commuting Split Summary === 1) 1.08m - 5:45(5:21/m) 104/116bpm 39cal 11.21/16.18mph Add a comment	0mi, 1:10:18 Cross-Training - Yoga Split Summary === 1) 0m - 1:10:18(/m) 59/122bpm 97cal 57/60rpm Add a comment 2.3mi, 38:53 Cross-Training - Walking Split Summary === 1) 1m - 17:02(17:02/m) 88/114bpm 63cal 59/81rpm 3.52/4.63mph 2) 1m - 16:16(16:16/m) 91/107bpm 62cal 59/64rpm 3.69/4.53mph 3) 0.33m - 5:36(16:44/m) 92/95bpm 21cal 58/60rpm 3.58/4.57mph Add a comment 1.5mi, 10:27 Cycling - Commuting Split Summary === 1) 1.52m - 10:27(6:52/m) 110/122bpm 79cal 8.74/14.51mph Add a comment 1.5mi, 8:00 Cycling - Commuting Split Summary === 1) 1.52m - 8:00(5:16/m) 108/118bpm 59cal 11.38/17.11mph Add a comment	6.2mi, 48:06 Running - Treadmill Split Summary === 1) 1m - 8:42(8:42/m) 117/136bpm 69cal 6.89/7.51mph 2) 1m - 8:19(8:19/m) 125/131bpm 70cal 7.21/7.41mph 3) 1m - 8:19(8:19/m) 139/149bpm 87cal 7.21/7.68mph 4) 1m - 8:20(8:20/m) 146/152bpm 95cal 7.21/7.43mph 5) 1m - 8:16(8:16/m) 149/154bpm 94cal 7.26/8.1mph 6) 0.75m - 6:10(8:13/m) 150/153bpm 71cal 7.29/7.64mph Add a comment 1mi, 16:59 Cross-Training - Walking Split Summary === 1) 0.97m - 16:59(17:26/m) 93/107bpm 73cal 57/63rpm 3.44/5.93mph Add a comment
Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24
4.7mi, 39:02 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 151/175bpm 106cal 7.25/7.72mph 2) 1m - 8:16(8:16/m) 151/181bpm 101cal 7.25/7.95mph 3) 1m - 8:13(8:13/m) 136/143bpm 76cal 7.31/7.87mph 4) 1m - 8:31(8:31/m) 136/145bpm 75cal 7.05/7.99mph 5) 0.71m - 5:46(8:05/m) 138/145bpm 50cal 7.42/7.93mph Add a comment 3.1mi, 21:40 Running - parkrun Split Summary === 1) 1m - 6:39(6:39/m) 132/161bpm 69cal 9.02/10.42mph 2) 1m - 6:54(6:54/m) 157/170bpm 92cal 8.69/9.46mph 3) 1m - 6:53(6:53/m) 169/187bpm 97cal 8.71/9.23mph 4) 0.2m - 1:14(6:13/m) 173/178bpm 17cal 9.65/10.1mph Add a comment 1.6mi, 12:44 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 132/143bpm 81cal 7.47/7.91mph 2) 0.59m - 4:42(7:56/m) 139/147bpm 51cal 7.56/7.93mph Add a comment	11.3mi, 1:40:02 Running - Easy Easy, conversational pace with Rachel. Split Summary === 1) 1m - 9:01(9:01/m) 119/154bpm 72cal 6.66/7.18mph 2) 1m - 8:55(8:55/m) 120/128bpm 68cal 6.72/7.08mph 3) 1m - 8:48(8:48/m) 124/129bpm 68cal 6.81/7.06mph 4) 1m - 8:50(8:50/m) 127/140bpm 70cal 6.8/6.99mph 5) 1m - 8:45(8:45/m) 122/129bpm 56cal 6.85/7.78mph 6) 1m - 9:01(9:01/m) 118/127bpm 48cal 6.65/7.08mph 7) 1m - 8:47(8:47/m) 122/133bpm 53cal 6.83/8.85mph 8) 1m - 9:05(9:05/m) 124/132bpm 57cal 6.61/6.99mph 9) 1m - 8:57(8:57/m) 124/133bpm 55cal 6.7/7.08mph 10) 1m - 8:50(8:50/m) 128/134bpm 59cal 6.79/7.16mph 11) 1m - 8:55(8:55/m) 130/138bpm 61cal 6.72/7.06mph 12) 0.25m - 2:06(8:28/m) 133/138bpm 16cal 7.09/7.66mph Add a comment	0mi, 4:23 Cross-Training - Bodyweight Fitn Balance Split Summary === 1) 0m - 4:23(/m) 90/104bpm 18cal 58/58rpm Add a comment 0mi, 25:01 Cross-Training - Kettlebells Swings, high pull, rack, shoulder press, squats, lunges Split Summary === 1) 0m - 25:01(/m) 96/137bpm 116cal Add a comment 1.9mi, 18:00 Cross-Training - Elliptical Split Summary === 1) 0m - 18:00(/m) 112/125bpm 122cal 98/106rpm Add a comment 1.1mi, 5:52 Cycling - Commuting Split Summary === 1) 1.06m - 5:52(5:32/m) 96/107bpm 32cal 10.86/14.61mph Add a comment 1.1mi, 6:45 Cycling - Commuting Split Summary === 1) 1.1m - 6:45(6:07/m) 125/133bpm 69cal 9.8/15.88mph Add a comment	2.2mi, 19:12 Running - Easy Split Summary === 1) 1m - 8:50(8:50/m) 147/165bpm 105cal 6.8/7.58mph 2) 1m - 8:22(8:22/m) 149/159bpm 101cal 7.17/7.58mph 3) 0.24m - 2:00(8:09/m) 144/147bpm 22cal 7.36/7.41mph Add a comment 3.1mi, 27:52 Running - Easy Split Summary === 1) 1m - 8:17(8:17/m) 156/175bpm 105cal 7.24/7.6mph 2) 1m - 9:12(9:12/m) 156/184bpm 115cal 6.53/7.72mph 3) 1m - 9:43(9:43/m) 156/167bpm 122cal 6.18/6.8mph 4) 0.07m - 40(9:25/m) 162/163bpm 8cal 6.37/6.47mph Add a comment 2.6mi, 20:02 Running - Drills 16x 1min (45sec rest) Split Summary === 1) 1m - 7:35(7:35/m) 152/172bpm 92cal 7.91/10.56mph 2) 1m - 8:10(8:10/m) 156/173bpm 102cal 7.35/10.42mph 3) 0.58m - 4:17(7:21/m) 153/168bpm 50cal 8.17/10.65mph Add a comment 1.1mi, 5:54 Cycling - Commuting Split Summary === 1) 1.08m - 5:54(5:28/m) 114/130bpm 50cal 10.97/17.09mph Add a comment 1.1mi, 5:48 Cycling - Commuting Split Summary === 1) 1.07m - 5:48(5:25/m) 115/122bpm 50cal 11.08/15.13mph Add a comment	7.2mi, 59:38 Running - General Split Summary === 1) 1m - 8:36(8:36/m) 142/173bpm 97cal 6.97/7.97mph 2) 1m - 8:25(8:25/m) 168/180bpm 117cal 7.13/7.93mph 3) 1m - 8:00(8:00/m) 175/186bpm 116cal 7.5/7.93mph 4) 1m - 8:26(8:26/m) 177/196bpm 124cal 7.12/7.83mph 5) 1m - 8:15(8:15/m) 179/186bpm 123cal 7.27/7.64mph 6) 1m - 8:17(8:17/m) 160/184bpm 80cal 7.24/7.89mph 7) 1m - 8:20(8:20/m) 135/141bpm 24cal 7.2/7.64mph 8) 0.16m - 1:18(8:02/m) 137/139bpm 4cal 7.47/7.62mph Add a comment 1.1mi, 5:30 Cycling - Commuting Split Summary === 1) 1.07m - 5:30(5:07/m) 107/117bpm 40cal 11.71/14.86mph Add a comment 1.1mi, 6:16 Cycling - Commuting Split Summary === 1) 1.07m - 6:16(5:51/m) 93/108bpm 32cal 10.26/15.22mph Add a comment	1.7mi, 27:52 Cross-Training - General Split Summary === 1) 1m - 17:05(17:05/m) 84/97bpm 54cal 59/64rpm 3.51/4.05mph 2) 0.65m - 10:47(16:36/m) 86/116bpm 35cal 59/63rpm 3.61/4.01mph Add a comment 0mi, 1:08:11 Cross-Training - General Split Summary === 1) 0m - 1:08:11(/m) 65/113bpm 110cal 58/71rpm Add a comment 1.7mi, 28:58 Cross-Training - General Split Summary === 1) 1m - 17:28(17:28/m) 80/84bpm 47cal 60/64rpm 3.43/4.17mph 2) 0.66m - 11:30(17:31/m) 82/120bpm 32cal 59/64rpm 3.42/4.17mph Add a comment 1.5mi, 9:05 Cycling - General Split Summary === 1) 1.52m - 9:05(5:58/m) 106/114bpm 61cal 10.07/18.62mph Add a comment 1.5mi, 9:28 Cycling - General Split Summary === 1) 1.52m - 9:28(6:13/m) 104/118bpm 61cal 9.64/15.26mph Add a comment	-

2020	Distance	Date	Result	WAVA
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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