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NavyAl F40

About

Race Times

All Races

Mileage

Training

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FERC

Races
222
Miles
9575
Miles
4908
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

Thomson's Gazelle (71)

Planned Races
17th Nov 19	Preston 10 mile Road Race
1st Dec 19	Oulton Park Running Grand Prix
22nd Mar 20	Wigan Half Marathon
6th Sep 20	Wigan 10k

Best Badges

This user has collected 96 badges.

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Groups

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

2019 Targets

BIKE
200
RUN
1500

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Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	165	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	20:48 75.62
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	5	1:05:35 6:34/mi	78.77								1:05:35 78.77	1:09:27 75.47
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	12	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
2019	136	123	144	134	123	129	134	119	93	140	68	0	1342
2019	22	29	25	38	47	26	39	35	29	33	9	0	332
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 19th Oct Oct 19	Sun 20th Oct Oct 20	Mon 21st Oct Oct 21	Tue 22nd Oct Oct 22	Wed 23rd Oct Oct 23	Thu 24th Oct Oct 24	Fri 25th Oct Oct 25
2.6mi, 23:12 Running - Easy Split Summary === 1) 1m - 9:13(9:13/m) 133/143bpm 92cal 6.51/7.85mph 2) 1m - 8:27(8:27/m) 139/148bpm 87cal 7.1/7.45mph 3) 0.63m - 5:32(8:44/m) 135/143bpm 50cal 6.87/7.28mph Add a comment 0mi, 33:28 Cross-Training - Kettlebells 2 and 1 handed swings, squat to shoulder press, rack, Turkish get-ups, ball and wheel roll outs, pistol twists, ball hamstring curls Split Summary === 1) 0m - 33:28(/m) 100/137bpm 157cal Add a comment 2.4mi, 19:46 Running - Easy Split Summary === 1) 1m - 8:09(8:09/m) 128/147bpm 74cal 7.36/7.89mph 2) 1m - 8:23(8:23/m) 138/150bpm 84cal 7.16/7.99mph 3) 0.35m - 3:14(9:08/m) 139/162bpm 31cal 6.57/7.76mph Add a comment	1.7mi, 28:17 Cross-Training - Walking Split Summary === 1) 1m - 17:01(17:01/m) 90/126bpm 70cal 60/68rpm 3.53/3.99mph 2) 0.66m - 11:16(17:04/m) 86/89bpm 37cal 59/64rpm 3.52/4.05mph Add a comment 1.7mi, 27:44 Cross-Training - Walking Split Summary === 1) 1m - 17:30(17:30/m) 90/111bpm 71cal 60/81rpm 3.43/5.93mph 2) 0.65m - 10:13(15:45/m) 91/130bpm 41cal 62/88rpm 3.81/6.49mph Add a comment 6.9mi, 55:53 Running - General Split Summary === 1) 1m - 8:22(8:22/m) 140/160bpm 93cal 7.16/7.6mph 2) 1m - 8:19(8:19/m) 152/164bpm 101cal 7.22/7.91mph 3) 1m - 8:05(8:05/m) 155/166bpm 101cal 7.42/7.89mph 4) 1m - 8:02(8:02/m) 158/172bpm 101cal 7.47/7.81mph 5) 1m - 8:07(8:07/m) 160/175bpm 100cal 7.39/7.81mph 6) 1m - 7:55(7:55/m) 151/179bpm 82cal 7.57/8.16mph 7) 0.92m - 7:02(7:39/m) 148/156bpm 65cal 7.84/8.97mph Add a comment	5.1mi, 43:14 Running - Easy Split Summary === 1) 1m - 8:32(8:32/m) 145/176bpm 100cal 7.04/7.64mph 2) 1m - 8:45(8:45/m) 169/178bpm 124cal 6.86/8.06mph 3) 1m - 8:35(8:35/m) 173/177bpm 123cal 6.99/7.68mph 4) 1m - 8:27(8:27/m) 172/180bpm 120cal 7.1/7.51mph 5) 1m - 8:21(8:21/m) 168/173bpm 116cal 7.19/7.58mph 6) 0.07m - 35(8:13/m) 165/168bpm 7cal 7.3/7.39mph Add a comment 1.1mi, 6:18 Cycling - Commuting Split Summary === 1) 1.06m - 6:18(5:56/m) 105/113bpm 44cal 10.11/16.2mph Add a comment 1.1mi, 6:10 Cycling - Commuting Split Summary === 1) 1.1m - 6:10(5:35/m) 103/121bpm 42cal 10.74/20.18mph Add a comment	2mi, 18:10 Running - Easy Split Summary === 1) 1m - 9:32(9:32/m) 136/157bpm 102cal 6.3/7.18mph 2) 0.97m - 8:38(8:54/m) 136/154bpm 88cal 6.74/7.64mph Add a comment 2.5mi, 15:41 Running - Pyramids Split Summary === 1) 1m - 6:14(6:14/m) 141/163bpm 70cal 9.63/10.52mph 2) 1m - 6:33(6:33/m) 146/152bpm 77cal 9.16/10.37mph 3) 0.48m - 2:54(6:01/m) 150/157bpm 35cal 9.99/11.37mph Add a comment 3.1mi, 27:27 Running - Easy Split Summary === 1) 1m - 8:19(8:19/m) 139/153bpm 91cal 7.21/7.72mph 2) 1m - 9:09(9:09/m) 139/154bpm 95cal 6.56/7.45mph 3) 1m - 9:22(9:22/m) 148/160bpm 107cal 6.41/6.89mph 4) 0.06m - 37(9:53/m) 145/147bpm 6cal 6.07/6.35mph Add a comment 1.1mi, 5:29 Cycling - Commuting Split Summary === 1) 1.07m - 5:29(5:08/m) 133/150bpm 61cal 11.7/15.99mph Add a comment 1.1mi, 5:56 Cycling - Commuting Split Summary === 1) 1.07m - 5:56(5:32/m) 122/143bpm 56cal 10.86/19.37mph Add a comment	-	1.5mi, 7:25 Cycling - Commuting Split Summary === 1) 1.52m - 7:25(4:53/m) 119/132bpm 70cal 12.3/19.62mph Add a comment 1.5mi, 7:46 Cycling - Commuting Split Summary === 1) 1.52m - 7:46(5:06/m) 117/126bpm 70cal 11.75/17.05mph Add a comment	7.5mi, 58:00 Running - Treadmill Split Summary === 1) 1m - 8:51(8:51/m) 122/133bpm 79cal 6.78/7.16mph 2) 1m - 8:21(8:22/m) 135/145bpm 88cal 7.18/7.62mph 3) 1m - 8:29(8:29/m) 143/149bpm 98cal 7.08/7.47mph 4) 1m - 8:34(8:34/m) 145/149bpm 98cal 7/7.35mph 5) 1m - 8:33(8:33/m) 149/178bpm 100cal 7.02/7.37mph 6) 1m - 8:20(8:20/m) 152/157bpm 101cal 7.2/8.72mph 7) 0.86m - 6:52(7:57/m) 155/162bpm 85cal 7.54/9.87mph Add a comment 1mi, 18:44 Cross-Training - Walking Split Summary === 1) 0.97m - 18:44(19:24/m) 82/93bpm 60cal 62/69rpm 3.09/4.47mph Add a comment
Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31	Fri 1st Nov Nov 1
9mi, 1:13:50 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 158/171bpm 110cal 7.29/8.08mph 2) 1m - 8:18(8:18/m) 156/168bpm 107cal 7.22/7.76mph 3) 1m - 8:06(8:06/m) 163/171bpm 111cal 7.41/7.95mph 4) 1m - 8:02(8:02/m) 166/175bpm 112cal 7.47/7.93mph 5) 1m - 8:10(8:10/m) 167/173bpm 115cal 7.35/7.83mph 6) 1m - 8:08(8:08/m) 168/179bpm 114cal 7.38/7.97mph 7) 1m - 8:34(8:34/m) 142/176bpm 45cal 7.01/8.06mph 8) 1m - 8:03(8:03/m) 140/149bpm 37cal 7.46/8.08mph 9) 1m - 8:08(8:08/m) 140/145bpm 38cal 7.38/7.95mph 10) 0.02m - 9(9:26/m) 140/141bpm 6.36/6.91mph Add a comment	-	0mi, 17:44 Cross-Training - Core Split Summary === 1) 0m - 17:44(/m) 108/139bpm 109cal 59/79rpm Add a comment 3.1mi, 23:45 Running - Treadmill Split Summary === 1) 1m - 8:29(8:29/m) 140/150bpm 97cal 7.08/7.58mph 2) 1m - 8:11(8:11/m) 146/151bpm 98cal 7.33/7.66mph 3) 0.93m - 7:05(7:39/m) 152/163bpm 88cal 7.85/9.2mph Add a comment 1.1mi, 5:16 Cycling - Commuting Split Summary === 1) 1.06m - 5:16(4:58/m) 108/118bpm 39cal 12.07/15.95mph Add a comment 1.1mi, 5:30 Cycling - Commuting Split Summary === 1) 1.08m - 5:30(5:05/m) 106/118bpm 40cal 11.8/18.28mph Add a comment	3mi, 26:15 Running - Easy Split Summary === 1) 1m - 9:04(9:04/m) 125/148bpm 87cal 6.62/8.01mph 2) 1m - 8:35(8:35/m) 145/172bpm 101cal 6.99/7.68mph 3) 1m - 8:35(8:35/m) 135/151bpm 82cal 7/7.26mph 4) 0m - 1(15:12/m) 142/142bpm 3.95/6.37mph Add a comment 2.7mi, 17:33 Running - Drills Split Summary === 1) 1m - 6:38(6:38/m) 150/179bpm 80cal 9.05/10.14mph 2) 1m - 6:21(6:21/m) 142/177bpm 71cal 9.44/10.98mph 3) 0.71m - 4:34(6:25/m) 148/163bpm 54cal 9.36/10.4mph Add a comment 2.5mi, 21:32 Running - Easy Split Summary === 1) 1m - 8:15(8:15/m) 136/154bpm 90cal 7.27/7.89mph 2) 1m - 8:51(8:51/m) 165/184bpm 120cal 6.78/8.04mph 3) 0.49m - 4:26(9:03/m) 169/174bpm 62cal 6.63/7.06mph Add a comment 1.1mi, 6:39 Cycling - Commuting Split Summary === 1) 1.07m - 6:39(6:14/m) 109/116bpm 51cal 9.62/19.64mph Add a comment 1.1mi, 5:36 Cycling - Commuting Split Summary === 1) 1.07m - 5:36(5:13/m) 115/127bpm 48cal 11.51/16.68mph Add a comment	5.1mi, 42:57 Running - Easy Split Summary === 1) 1m - 8:17(8:17/m) 140/158bpm 97cal 7.24/7.95mph 2) 1m - 8:35(8:35/m) 152/164bpm 112cal 6.99/7.97mph 3) 1m - 8:26(8:26/m) 159/174bpm 115cal 7.11/8.18mph 4) 1m - 8:41(8:41/m) 168/181bpm 124cal 6.91/7.99mph 5) 1m - 8:23(8:23/m) 169/178bpm 120cal 7.16/7.87mph 6) 0.07m - 35(7:59/m) 174/175bpm 8cal 7.52/7.58mph Add a comment	1.6mi, 27:42 Cross-Training - Walking Split Summary === 1) 1m - 16:49(16:49/m) 85/93bpm 60cal 60/65rpm 3.57/4.17mph 2) 0.64m - 10:53(16:54/m) 87/111bpm 39cal 59/62rpm 3.55/3.9mph Add a comment 0mi, 1:04:02 Cross-Training - Yoga Split Summary === 1) 0m - 1:04:02(/m) 64/97bpm 96cal 58/58rpm Add a comment 1.6mi, 26:15 Cross-Training - Walking Split Summary === 1) 1m - 15:52(15:52/m) 103/124bpm 90cal 62/66rpm 3.78/4.7mph 2) 0.64m - 10:23(16:17/m) 116/123bpm 73cal 61/64rpm 3.68/4.26mph Add a comment 1.7mi, 9:12 Cycling - Commuting Split Summary === 1) 1.65m - 9:12(5:35/m) 129/136bpm 101cal 10.74/14.94mph Add a comment 1.5mi, 7:53 Cycling - Commuting Split Summary === 1) 1.52m - 7:53(5:12/m) 117/131bpm 72cal 11.56/17.28mph Add a comment	0mi, 31:08 Cross-Training - Kettlebells Swings, high pull, squat to shoulder press, rack, start jumps, lunge jumps, BOR Split Summary === 1) 0m - 31:08(/m) 111/158bpm 208cal Add a comment 3.1mi, 26:30 Cross-Training - Elliptical Split Summary === 1) 0m - 22:49(/m) 135/142bpm 237cal 102/109rpm Add a comment 1mi, 16:10 Cross-Training - Walking Split Summary === 1) 1m - 16:10(16:10/m) 90/108bpm 67cal 62/83rpm 3.71/6.97mph Add a comment
Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7	Fri 8th Nov Nov 8
8mi, 1:14:30 Running - Easy Split Summary === 1) 1m - 8:56(8:56/m) 156/177bpm 117cal 6.72/7.64mph 2) 1m - 9:19(9:19/m) 157/177bpm 119cal 6.44/7.7mph 3) 1m - 9:35(9:35/m) 149/155bpm 112cal 6.27/6.64mph 4) 1m - 10:00(10:00/m) 157/171bpm 128cal 6/6.18mph 5) 1m - 10:20(10:21/m) 128/164bpm 60cal 5.8/7.39mph 6) 1m - 8:53(8:53/m) 130/144bpm 47cal 6.76/8.31mph 7) 1m - 8:47(8:47/m) 132/163bpm 49cal 6.83/7.03mph 8) 0.97m - 8:40(8:56/m) 133/138bpm 51cal 6.72/7.14mph Add a comment 2.7mi, 50:32 Cross-Training - Walking Split Summary === 1) 1m - 17:48(17:48/m) 93/124bpm 80cal 59/65rpm 3.37/4.11mph 2) 1m - 19:47(19:47/m) 82/94bpm 58cal 57/64rpm 3.03/3.99mph 3) 0.71m - 12:56(18:14/m) 83/89bpm 39cal 56/62rpm 3.29/3.9mph Add a comment	0mi, 1:18:58 Cross-Training - Yoga Split Summary === 1) 0m - 1:18:58(/m) 58/106bpm 112cal 58/76rpm Add a comment 12.3mi, 1:42:44 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 157/168bpm 107cal 7.19/7.89mph 2) 1m - 8:09(8:09/m) 161/171bpm 107cal 7.36/7.62mph 3) 1m - 8:10(8:10/m) 167/176bpm 111cal 7.35/7.62mph 4) 1m - 8:25(8:25/m) 170/177bpm 116cal 7.12/7.78mph 5) 1m - 8:26(8:26/m) 159/177bpm 89cal 7.12/7.62mph 6) 1m - 8:26(8:26/m) 143/148bpm 50cal 7.11/7.53mph 7) 1m - 8:19(8:19/m) 139/146bpm 40cal 7.21/7.53mph 8) 1m - 8:41(8:41/m) 139/146bpm 46cal 6.91/7.43mph 9) 1m - 8:15(8:15/m) 140/145bpm 45cal 7.28/7.56mph 10) 1m - 8:16(8:16/m) 142/148bpm 53cal 7.26/7.6mph 11) 1m - 8:23(8:23/m) 144/149bpm 62cal 7.15/7.47mph 12) 1m - 8:41(8:41/m) 144/150bpm 61cal 6.91/8.04mph 13) 0.26m - 2:13(8:38/m) 145/150bpm 16cal 6.95/7.22mph Add a comment	1.1mi, 5:07 Cycling - Commuting Split Summary === 1) 1.06m - 5:07(4:51/m) 120/129bpm 48cal 12.39/16.74mph Add a comment 1.1mi, 5:41 Cycling - Commuting Split Summary === 1) 1.11m - 5:41(5:08/m) 114/163bpm 46cal 11.69/17.97mph Add a comment	2.1mi, 18:14 Running - Easy Split Summary === 1) 1m - 8:55(8:55/m) 131/148bpm 88cal 6.73/7.66mph 2) 1m - 8:39(8:39/m) 149/175bpm 102cal 6.93/7.37mph 3) 0.07m - 40(9:00/m) 164/168bpm 9cal 6.67/6.7mph Add a comment 4.5mi, 39:23 Running - Fartleks Split Summary === 1) 1m - 8:48(8:48/m) 152/174bpm 108cal 6.82/9.93mph 2) 1m - 9:12(9:12/m) 156/167bpm 116cal 6.52/10.16mph 3) 1m - 8:16(8:16/m) 156/165bpm 104cal 7.25/10.02mph 4) 1m - 9:16(9:16/m) 140/172bpm 76cal 6.48/9.58mph 5) 0.51m - 3:51(7:32/m) 123/141bpm 15cal 7.97/10.56mph Add a comment 2.4mi, 21:19 Running - Easy Split Summary === 1) 1m - 8:19(8:19/m) 150/167bpm 101cal 7.21/7.83mph 2) 1m - 9:02(9:02/m) 146/167bpm 102cal 6.64/7.95mph 3) 0.41m - 3:57(9:35/m) 146/171bpm 44cal 6.26/6.91mph Add a comment 1.1mi, 5:11 Cycling - Commuting Split Summary === 1) 1.07m - 5:11(4:51/m) 119/129bpm 48cal 12.36/17.91mph Add a comment 1.1mi, 6:01 Cycling - Commuting Split Summary === 1) 1.06m - 6:01(5:39/m) 113/119bpm 49cal 10.62/15.3mph Add a comment	0mi, 19:35 Cross-Training - Stretching Split Summary === 1) 0m - 19:35(/m) 74/100bpm 47cal 58/60rpm Add a comment 4.5mi, 38:15 Running - Intervals Split Summary === 1) 1m - 9:11(9:11/m) 125/135bpm 83cal 6.53/7.03mph 2) 1m - 8:11(8:11/m) 132/147bpm 78cal 7.33/8.79mph 3) 1m - 7:57(7:57/m) 139/150bpm 83cal 7.55/9.1mph 4) 1m - 7:41(7:41/m) 147/184bpm 88cal 7.81/9.27mph 5) 0.7m - 5:15(7:31/m) 149/155bpm 60cal 7.98/9.23mph Add a comment	1.7mi, 29:55 Cross-Training - Walking Split Summary === 1) 1m - 18:31(18:31/m) 80/106bpm 52cal 58/63rpm 3.24/4.13mph 2) 0.67m - 11:25(17:07/m) 79/89bpm 29cal 57/61rpm 3.51/4.03mph Add a comment 1.7mi, 27:49 Cross-Training - Walking Split Summary === 1) 1m - 16:25(16:25/m) 97/147bpm 80cal 60/76rpm 3.65/5.89mph 2) 0.65m - 11:23(17:35/m) 103/119bpm 56cal 60/64rpm 3.41/3.99mph Add a comment	6.8mi, 52:24 Running - Treadmill Split Summary === 1) 1m - 8:47(8:47/m) 157/170bpm 113cal 6.84/8.91mph 2) 1m - 8:45(8:45/m) 166/176bpm 119cal 6.86/7.62mph 3) 1m - 8:24(8:24/m) 161/175bpm 106cal 7.14/7.7mph 4) 1m - 8:22(8:22/m) 149/153bpm 90cal 7.17/7.56mph 5) 1m - 8:21(8:21/m) 152/155bpm 93cal 7.19/7.7mph 6) 1m - 8:11(8:11/m) 154/157bpm 93cal 7.33/8.25mph 7) 0.2m - 1:34(7:57/m) 155/157bpm 18cal 7.54/7.87mph Add a comment 1mi, 18:08 Cross-Training - Walking Split Summary === 1) 1m - 18:08(18:09/m) 120/135bpm 145cal 57/73rpm 3.3/5.32mph Add a comment
Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14	Fri 15th Nov Nov 15
3.1mi, 21:48 Running - parkrun Split Summary === 1) 1m - 6:45(6:45/m) 166/176bpm 92cal 8.89/11.15mph 2) 1m - 6:53(6:53/m) 169/179bpm 96cal 8.72/9.31mph 3) 1m - 6:52(6:52/m) 181/189bpm 104cal 8.75/9.46mph 4) 0.2m - 1:15(6:22/m) 185/193bpm 19cal 9.43/9.98mph Add a comment 5.1mi, 42:31 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 169/176bpm 117cal 7.23/7.68mph 2) 1m - 8:03(8:03/m) 175/181bpm 117cal 7.46/7.66mph 3) 1m - 8:29(8:29/m) 175/181bpm 123cal 7.08/7.74mph 4) 1m - 8:17(8:17/m) 175/179bpm 120cal 7.25/7.93mph 5) 1m - 8:21(8:21/m) 168/181bpm 112cal 7.19/7.81mph 6) 0.12m - 1:04(8:40/m) 168/171bpm 14cal 6.93/7.74mph Add a comment 1.6mi, 12:04 Running - General Split Summary === 1) 1m - 7:35(7:35/m) 160/176bpm 100cal 7.91/8.72mph 2) 0.6m - 4:28(7:25/m) 166/190bpm 61cal 8.09/8.45mph Add a comment	1.7mi, 29:13 Cross-Training - Walking Split Summary === 1) 1m - 17:19(17:19/m) 89/95bpm 65cal 58/63rpm 3.47/4.07mph 2) 0.65m - 11:54(18:20/m) 88/93bpm 40cal 58/67rpm 3.27/4.34mph Add a comment 5.1mi, 41:43 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 157/168bpm 101cal 7.55/7.87mph 2) 1m - 8:17(8:17/m) 168/185bpm 112cal 7.24/7.68mph 3) 1m - 8:16(8:16/m) 170/177bpm 113cal 7.27/8.39mph 4) 1m - 8:16(8:16/m) 172/187bpm 114cal 7.26/8.2mph 5) 1m - 8:13(8:13/m) 170/179bpm 112cal 7.3/8.66mph 6) 0.09m - 44(7:51/m) 169/171bpm 9cal 7.64/7.87mph Add a comment	1.1mi, 5:32 Cycling - Commuting Split Summary === 1) 1.06m - 5:32(5:12/m) 127/152bpm 56cal 11.54/14.97mph Add a comment 1.1mi, 5:37 Cycling - Commuting Split Summary === 1) 1.11m - 5:37(5:05/m) 112/128bpm 44cal 11.82/17.85mph Add a comment	2.8mi, 24:13 Running - Easy Split Summary === 1) 1m - 9:31(9:31/m) 118/133bpm 74cal 6.31/7.1mph 2) 1m - 8:17(8:17/m) 121/130bpm 62cal 7.24/7.6mph 3) 0.75m - 6:25(8:31/m) 148/177bpm 69cal 7.05/7.74mph Add a comment 3.4mi, 29:23 Running - Easy Split Summary === 1) 1m - 8:00(8:00/m) 109/118bpm 51cal 7.5/8.43mph 2) 1m - 8:52(8:52/m) 112/128bpm 56cal 6.77/8.1mph 3) 1m - 9:10(9:10/m) 118/128bpm 62cal 6.55/6.76mph 4) 0.35m - 3:21(9:26/m) 122/125bpm 24cal 6.36/6.68mph Add a comment 1.8mi, 13:18 Running - Fartleks Split Summary === 1) 1m - 7:24(7:24/m) 120/135bpm 60cal 8.1/10.5mph 2) 0.8m - 5:53(7:21/m) 125/161bpm 49cal 8.16/10.35mph Add a comment 1.1mi, 5:35 Cycling - Commuting Split Summary === 1) 1.08m - 5:35(5:09/m) 112/126bpm 43cal 11.66/17.37mph Add a comment 1.1mi, 6:34 Cycling - Commuting Split Summary === 1) 1.07m - 6:34(6:08/m) 110/143bpm 50cal 9.78/15.22mph Add a comment	0mi, 22:45 Cross-Training - Core Cable machine, roll outs and BOSU squats Split Summary === 1) 0m - 22:45(/m) 84/107bpm 71cal Add a comment 5mi, 38:29 Running - Treadmill Split Summary === 1) 1m - 8:40(8:40/m) 136/145bpm 90cal 6.92/7.35mph 2) 1m - 8:22(8:22/m) 141/148bpm 89cal 7.17/7.47mph 3) 1m - 8:15(8:15/m) 144/148bpm 90cal 7.27/7.51mph 4) 1m - 8:16(8:16/m) 147/153bpm 91cal 7.25/7.95mph 5) 0.64m - 4:55(7:44/m) 150/157bpm 55cal 7.76/9.62mph Add a comment	-	-

2019	Distance	Date	Result	WAVA
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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