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NavyAl F40

About

Race Times

All Races

Mileage

Training

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FERC

Races
209
Miles
9084
Miles
4786
WAVA
82.13%
5k
18:52
10k
39:21
10M
1:05:35
Half
1:26:59
Mara
3:27:47

About Me

I run. I cycle. I help Older Adults be healthier and happier.

Race Standard

Silver (70)

Planned Races

27 Jul 19	Scorcher Running Festival Day 2
28 Jul 19	Scorcher Running Festival Day 3
03 Aug 19	Scorcher Running Festival Day 9
04 Aug 19	Scorcher Running Festival Day 10
01 Sep 19	Wigan 10k

Groups

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

2019 Targets

BIKE
200
RUN
1500

Set your targets for 2019

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Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	159	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 75.06
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	13	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
10mi	5	1:05:35 6:34/mi	78.77								1:05:35 78.77	1:09:27 75.47
13.1mi	16	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	9	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	63	0	0	0	0	0	850
2019	22	29	25	38	47	26	22	0	0	0	0	0	210
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

Wed 19th Jun Jun 19	Thu 20th Jun Jun 20	Fri 21st Jun Jun 21	Sat 22nd Jun Jun 22	Sun 23rd Jun Jun 23	Mon 24th Jun Jun 24	Tue 25th Jun Jun 25
-	7.2mi, 58:27 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 160/177bpm 108cal 7.33/8.08mph 2) 1m - 8:20(8:20/m) 173/176bpm 121cal 7.2/7.87mph 3) 1m - 8:09(8:09/m) 175/181bpm 119cal 7.36/7.93mph 4) 1m - 8:15(8:15/m) 176/183bpm 122cal 7.27/7.66mph 5) 1m - 8:11(8:11/m) 158/182bpm 80cal 7.34/7.95mph 6) 1m - 8:11(8:11/m) 138/144bpm 35cal 7.33/7.99mph 7) 1m - 7:48(7:48/m) 144/151bpm 47cal 7.69/8.08mph 8) 0.16m - 1:21(8:14/m) 148/151bpm 11cal 7.29/7.93mph Add a comment 2.5mi, 12:16 Cycling - Commuting Split Summary === 1) 2.5m - 12:16(4:54/m) 105/122bpm 85cal 12.23/18.89mph Add a comment 1.5mi, 7:48 Cycling - Commuting Split Summary === 1) 1.52m - 7:48(5:07/m) 101/113bpm 48cal 11.71/17.7mph Add a comment	1.1mi, 19:17 Cross-Training - Walking Split Summary === 1) 1m - 15:42(15:42/m) 88/127bpm 61cal 62/81rpm 3.82/8.91mph 2) 0.14m - 3:35(25:11/m) 84/88bpm 11cal 61/64rpm 2.38/4.8mph Add a comment	7.2mi, 1:02:24 Running - Easy Good run around some of my old Plymouth routes Split Summary === 1) 1m - 8:30(8:30/m) 133/145bpm 88cal 7.06/7.64mph 2) 1m - 8:29(8:29/m) 139/148bpm 92cal 7.07/7.78mph 3) 1m - 8:31(8:31/m) 143/170bpm 91cal 7.04/7.97mph 4) 1m - 8:33(8:33/m) 144/177bpm 84cal 7.02/8.27mph 5) 1m - 8:54(8:54/m) 141/179bpm 83cal 6.74/8.04mph 6) 1m - 9:15(9:15/m) 137/170bpm 74cal 6.48/7.91mph 7) 1m - 8:47(8:47/m) 156/175bpm 107cal 6.84/7.83mph 8) 0.18m - 1:26(7:44/m) 146/149bpm 14cal 7.75/8.37mph Add a comment	2.2mi, 45:49 Cross-Training - Walking Split Summary === 1) 1m - 21:46(21:46/m) 79/119bpm 61cal 55/73rpm 2.76/4.07mph 2) 1m - 20:15(20:15/m) 83/116bpm 63cal 54/60rpm 2.96/5.28mph 3) 0.19m - 3:48(19:34/m) 77/84bpm 8cal 56/60rpm 3.07/3.97mph Add a comment	2.5mi, 26:37 Running - Easy Easy jog back after hill repeats Split Summary === 1) 1m - 11:41(11:41/m) 135/165bpm 120cal 5.13/6.99mph 2) 1m - 10:52(10:52/m) 130/150bpm 99cal 5.53/6.99mph 3) 0.46m - 4:04(8:48/m) 136/147bpm 39cal 6.81/7.87mph Add a comment 0.3mi, 2:55 Running - Hill Work 10x hill repeats approx 30m up a very steep hill. The graphs here don't do the effort any justice. I felt ill! Split Summary === 1) 0.27m - 2:55(10:44/m) 108/146bpm 20cal 5.59/12.69mph Add a comment 1.2mi, 14:34 Running - Easy Split Summary === 1) 1m - 12:20(12:20/m) 128/148bpm 120cal 4.87/7.12mph 2) 0.2m - 2:14(11:06/m) 132/157bpm 21cal 5.41/6.76mph Add a comment	3.6mi, 1:12:11 Cross-Training - Walking Walk to and from Burton Bradstock beach but just recorded the out to preserve battery Split Summary === 1) 1m - 19:30(19:30/m) 93/127bpm 88cal 58/66rpm 3.08/4.01mph 2) 1m - 21:43(21:43/m) 115/151bpm 136cal 58/78rpm 2.76/4.19mph 3) 1m - 20:10(20:10/m) 114/120bpm 107cal 57/61rpm 2.98/4.51mph 4) 0.56m - 10:48(19:08/m) 112/121bpm 55cal 57/62rpm 3.14/4.38mph Add a comment
Wed 26th Jun Jun 26	Thu 27th Jun Jun 27	Fri 28th Jun Jun 28	Sat 29th Jun Jun 29	Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2
7mi, 1:04:54 Running - Easy Good run and route through West Bay, Bridport and Symondsbury Split Summary === 1) 1m - 8:56(8:56/m) 128/144bpm 86cal 6.72/7.76mph 2) 1m - 8:29(8:29/m) 139/147bpm 91cal 7.08/7.72mph 3) 1m - 8:42(8:42/m) 136/147bpm 84cal 6.89/7.85mph 4) 1m - 9:14(9:14/m) 137/154bpm 86cal 6.5/7.62mph 5) 1m - 9:03(9:03/m) 140/150bpm 87cal 6.63/7.51mph 6) 1m - 9:59(9:59/m) 129/146bpm 66cal 6.01/7.41mph 7) 1m - 10:22(10:22/m) 131/175bpm 70cal 5.79/7.51mph 8) 0.02m - 10(8:33/m) 145/149bpm 1cal 7.02/6.66mph Add a comment	6.7mi, 1:25:36 Running - Run-Walk Up to Golden Cap and back along the coastal path Split Summary === 1) 1m - 11:41(11:41/m) 119/144bpm 97cal 5.13/6.91mph 2) 1m - 13:42(13:42/m) 139/178bpm 140cal 4.38/6.62mph 3) 1m - 12:55(12:55/m) 125/156bpm 98cal 4.64/9.14mph 4) 1m - 13:12(13:12/m) 146/181bpm 141cal 4.55/7.03mph 5) 1m - 13:17(13:17/m) 143/170bpm 117cal 4.52/7.53mph 6) 1m - 12:26(12:26/m) 127/143bpm 73cal 4.82/7.43mph 7) 0.67m - 8:23(12:37/m) 126/163bpm 58cal 4.76/7.03mph Add a comment	-	3.1mi, 50:12 Cross-Training - Walking Split Summary === 1) 1m - 16:06(16:06/m) 86/100bpm 58cal 60/65rpm 3.73/4.74mph 2) 1m - 16:12(16:12/m) 86/98bpm 54cal 60/67rpm 3.7/4.76mph 3) 1m - 16:12(16:12/m) 90/120bpm 60cal 59/65rpm 3.7/5.13mph 4) 0.1m - 1:43(16:26/m) 88/91bpm 5cal 59/64rpm 3.65/4.19mph Add a comment	0mi, 1:16:06 Cross-Training - Yoga Split Summary === 1) 0m - 1:16:06(/m) 74/111bpm 172cal 58/116rpm Add a comment 15.4mi, 2:16:28 Running - Medium Long Run Struggled with this despite resting and eating/drinking better. Sore achilles Split Summary === 1) 1m - 8:20(8:20/m) 132/160bpm 85cal 7.21/7.66mph 2) 1m - 8:30(8:30/m) 142/148bpm 96cal 7.05/7.43mph 3) 1m - 8:21(8:21/m) 142/151bpm 90cal 7.19/7.45mph 4) 1m - 8:30(8:30/m) 142/147bpm 89cal 7.06/7.43mph 5) 1m - 9:02(9:02/m) 139/146bpm 83cal 6.64/7.28mph 6) 1m - 9:04(9:04/m) 134/143bpm 66cal 6.61/7.2mph 7) 1m - 9:31(9:31/m) 136/144bpm 72cal 6.3/7.12mph 8) 1m - 9:05(9:05/m) 130/141bpm 56cal 6.61/7.22mph 9) 1m - 9:10(9:10/m) 133/140bpm 60cal 6.54/7.53mph 10) 1m - 9:39(9:39/m) 133/144bpm 71cal 6.22/7.41mph 11) 1m - 9:48(9:48/m) 137/145bpm 80cal 6.12/7.03mph 12) 1m - 8:34(8:34/m) 141/147bpm 72cal 7/7.37mph 13) 1m - 8:38(8:38/m) 145/150bpm 82cal 6.95/7.2mph 14) 1m - 8:35(8:35/m) 148/151bpm 86cal 6.99/7.24mph 15) 1m - 8:41(8:41/m) 150/157bpm 89cal 6.91/7.49mph 16) 0.35m - 3:00(8:40/m) 151/154bpm 31cal 6.93/7.37mph Add a comment	1.6mi, 27:44 Cross-Training - Walking Split Summary === 1) 1m - 16:58(16:58/m) 86/99bpm 62cal 58/62rpm 3.53/4.17mph 2) 0.64m - 10:45(16:43/m) 83/87bpm 33cal 58/62rpm 3.59/4.01mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.6mi, 25:08 Cross-Training - Walking Split Summary === 1) 1m - 15:19(15:19/m) 100/127bpm 83cal 62/81rpm 3.92/5.47mph 2) 0.63m - 9:49(15:34/m) 91/101bpm 37cal 62/66rpm 3.85/4.66mph Add a comment 1.1mi, 5:28 Cycling - Commuting Split Summary === 1) 1.06m - 5:28(5:10/m) 116/133bpm 49cal 11.63/16.24mph Add a comment 1.1mi, 5:41 Cycling - Commuting Split Summary === 1) 1.11m - 5:41(5:07/m) 123/146bpm 57cal 11.72/19.85mph Add a comment	2.1mi, 17:54 Running - Easy Split Summary === 1) 1m - 9:15(9:15/m) 155/175bpm 122cal 6.49/7.72mph 2) 1m - 8:03(8:03/m) 151/161bpm 103cal 7.45/7.89mph 3) 0.07m - 36(8:13/m) 141/144bpm 6cal 7.3/7.6mph Add a comment 2.7mi, 17:42 Running - Drills Split Summary === 1) 1m - 6:44(6:44/m) 142/167bpm 78cal 8.92/10.5mph 2) 1m - 6:31(6:31/m) 147/169bpm 78cal 9.21/10.12mph 3) 0.71m - 4:28(6:19/m) 148/161bpm 54cal 9.51/10.77mph Add a comment 3.1mi, 27:37 Running - Easy Split Summary === 1) 1m - 8:05(8:05/m) 150/175bpm 103cal 7.42/7.97mph 2) 1m - 9:10(9:10/m) 148/162bpm 113cal 6.54/7.89mph 3) 1m - 9:47(9:47/m) 159/166bpm 131cal 6.13/6.66mph 4) 0.06m - 34(9:57/m) 162/164bpm 7cal 6.03/6.41mph Add a comment 1.1mi, 5:20 Cycling - Commuting Split Summary === 1) 1.09m - 5:20(4:55/m) 112/122bpm 44cal 12.22/21.31mph Add a comment 1.1mi, 5:48 Cycling - Commuting Split Summary === 1) 1.08m - 5:48(5:22/m) 115/128bpm 52cal 11.19/16.68mph Add a comment
Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6	Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9
5mi, 39:41 Running - General Split Summary === 1) 1m - 8:16(8:16/m) 130/146bpm 86cal 7.26/8.08mph 2) 1m - 7:52(7:52/m) 140/153bpm 91cal 7.62/8.06mph 3) 1m - 8:01(8:01/m) 145/170bpm 96cal 7.48/8.2mph 4) 1m - 8:04(8:04/m) 142/152bpm 88cal 7.44/8.12mph 5) 0.95m - 7:28(7:52/m) 143/169bpm 80cal 7.62/8.25mph Add a comment	3.1mi, 27:36 Cross-Training - Elliptical Split Summary === 1) 0m - 27:36(/m) 117/132bpm 218cal 93/104rpm Add a comment 0mi, 16:17 Cross-Training - Weights Legs. Kb swings, squats, lunges, SLD Split Summary === 1) 0m - 16:17(/m) 85/116bpm 61cal Add a comment 1.7mi, 8:37 Cycling - Commuting Split Summary === 1) 1.66m - 8:37(5:12/m) 110/126bpm 72cal 11.55/16.8mph Add a comment 1.5mi, 7:33 Cycling - Commuting Split Summary === 1) 1.52m - 7:33(4:58/m) 105/122bpm 56cal 12.1/16.61mph Add a comment	0.8mi, 13:10 Cross-Training - Walking Split Summary === 1) 0.79m - 13:10(16:43/m) 94/120bpm 65cal 61/65rpm 3.59/4.72mph Add a comment 0mi, 16:20 Cross-Training - Weights Upperbody. Seated row, bent over row, tri press, front raise, side raises Split Summary === 1) 0m - 16:20(/m) 93/113bpm 78cal Add a comment 0mi, 24:17 Cross-Training - Bodyweight Fitn Strength & cardio studio cct Split Summary === 1) 0m - 24:17(/m) 102/139bpm 143cal 59/124rpm Add a comment 1mi, 18:10 Cross-Training - Walking Split Summary === 1) 1m - 17:59(17:59/m) 92/124bpm 83cal 58/82rpm 3.34/5.22mph 2) 0.01m - 11(18:16/m) 87/87bpm 59/60rpm 3.28/3.19mph Add a comment	6.1mi, 49:43 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 138/153bpm 96cal 7.33/8.08mph 2) 1m - 8:03(8:03/m) 134/154bpm 85cal 7.45/7.78mph 3) 1m - 7:57(7:57/m) 134/141bpm 80cal 7.54/7.64mph 4) 1m - 8:20(8:20/m) 140/151bpm 90cal 7.21/7.7mph 5) 1m - 8:18(8:18/m) 130/145bpm 63cal 7.23/8.22mph 6) 1m - 7:55(7:55/m) 148/180bpm 91cal 7.58/7.99mph 7) 0.11m - 59(8:36/m) 149/152bpm 12cal 6.98/7.93mph Add a comment 3.1mi, 27:17 Running - parkrun Guiding Kelly Split Summary === 1) 1m - 8:37(8:37/m) 150/163bpm 116cal 6.96/8.45mph 2) 1m - 9:01(9:01/m) 155/168bpm 122cal 6.65/7.62mph 3) 1m - 9:20(9:20/m) 139/160bpm 96cal 6.43/7.6mph 4) 0.04m - 19(8:00/m) 158/162bpm 4cal 7.5/7.39mph Add a comment 1.3mi, 10:02 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 143/166bpm 99cal 7.6/10.16mph 2) 0.28m - 2:08(7:44/m) 161/171bpm 31cal 7.75/8.45mph Add a comment	1.7mi, 28:59 Cross-Training - Walking Split Summary === 1) 1m - 17:38(17:38/m) 93/114bpm 86cal 59/81rpm 3.4/4.57mph 2) 0.66m - 11:21(17:16/m) 105/120bpm 69cal 58/61rpm 3.47/4.03mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.7mi, 27:05 Cross-Training - Walking Split Summary === 1) 1m - 16:13(16:13/m) 89/95bpm 70cal 61/69rpm 3.7/5.28mph 2) 0.66m - 10:53(16:23/m) 92/124bpm 49cal 60/63rpm 3.66/4.13mph Add a comment 12.1mi, 1:40:03 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 143/170bpm 105cal 7.21/7.89mph 2) 1m - 7:59(7:59/m) 141/148bpm 96cal 7.51/7.68mph 3) 1m - 8:09(8:09/m) 143/160bpm 95cal 7.37/7.78mph 4) 1m - 8:03(8:03/m) 140/171bpm 86cal 7.46/7.74mph 5) 1m - 8:15(8:15/m) 137/144bpm 77cal 7.27/7.72mph 6) 1m - 8:12(8:12/m) 140/149bpm 80cal 7.31/7.58mph 7) 1m - 8:30(8:30/m) 136/142bpm 68cal 7.06/7.74mph 8) 1m - 8:16(8:16/m) 140/148bpm 77cal 7.26/7.31mph 9) 1m - 8:22(8:22/m) 140/145bpm 73cal 7.17/7.7mph 10) 1m - 8:37(8:37/m) 142/149bpm 78cal 6.96/7.62mph 11) 1m - 8:24(8:24/m) 139/151bpm 65cal 7.14/7.74mph 12) 1m - 8:20(8:20/m) 142/148bpm 74cal 7.2/7.89mph 13) 0.07m - 36(8:06/m) 143/148bpm 5cal 7.41/7.51mph Add a comment	1.6mi, 28:52 Cross-Training - Walking Split Summary === 1) 1m - 17:52(17:52/m) 85/116bpm 69cal 58/63rpm 3.36/3.92mph 2) 0.63m - 11:00(17:23/m) 110/119bpm 79cal 57/85rpm 3.45/4.93mph Add a comment 0mi, 1:07:02 Cross-Training - Yoga Split Summary === 1) 0m - 1:07:02(/m) 70/108bpm 143cal 57/60rpm Add a comment 1.6mi, 26:21 Cross-Training - Walking Split Summary === 1) 1m - 16:14(16:14/m) 84/124bpm 61cal 60/63rpm 3.7/4.49mph 2) 0.64m - 10:07(15:46/m) 85/93bpm 37cal 61/65rpm 3.81/4.57mph Add a comment 1.1mi, 5:00 Cycling - Commuting Split Summary === 1) 1.06m - 5:00(4:42/m) 111/119bpm 44cal 12.77/20.02mph Add a comment 1.1mi, 4:39 Cycling - Commuting Split Summary === 1) 1.11m - 4:39(4:10/m) 108/122bpm 38cal 14.38/19.18mph Add a comment	3.2mi, 28:18 Running - Easy Split Summary === 1) 1m - 9:48(9:48/m) 122/142bpm 92cal 6.12/7.08mph 2) 1m - 9:08(9:08/m) 124/141bpm 82cal 6.57/7.53mph 3) 1m - 8:05(8:05/m) 137/143bpm 89cal 7.42/7.64mph 4) 0.16m - 1:17(7:56/m) 138/146bpm 14cal 7.57/7.76mph Add a comment 3mi, 26:35 Running - Drills Oxford Rd sprints. Didn't feel too bad! Split Summary === 1) 1m - 8:45(8:45/m) 151/167bpm 120cal 6.86/9.77mph 2) 1m - 9:18(9:18/m) 148/167bpm 119cal 6.45/11.69mph 3) 1m - 8:24(8:24/m) 137/153bpm 84cal 7.14/11.56mph 4) 0.01m - 7(10:54/m) 139/148bpm 1cal 5.51/10.29mph Add a comment 2.9mi, 25:25 Running - Easy Split Summary === 1) 1m - 8:11(8:11/m) 137/153bpm 99cal 7.33/7.99mph 2) 1m - 8:50(8:50/m) 145/166bpm 114cal 6.79/8.18mph 3) 0.9m - 8:24(9:20/m) 146/154bpm 107cal 6.43/6.72mph Add a comment 1.1mi, 4:56 Cycling - Commuting Split Summary === 1) 1.07m - 4:56(4:36/m) 115/130bpm 47cal 13.04/17.72mph Add a comment 1.1mi, 5:40 Cycling - Commuting Split Summary === 1) 1.07m - 5:40(5:18/m) 116/131bpm 54cal 11.33/17.7mph Add a comment
Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13	Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16
0mi, 35:15 Cross-Training - Kettlebells Mix of mainly swings, star jumps, Turkish get-ups. Also side raise, shoulder press, one hand snatch. Tough workout but good Split Summary === 1) 0m - 35:15(/m) 102/143bpm 206cal Add a comment 2mi, 17:30 Running - Easy With small rucksack Split Summary === 1) 1m - 8:51(8:51/m) 131/151bpm 96cal 6.78/7.51mph 2) 1m - 8:22(8:22/m) 130/146bpm 83cal 7.17/7.95mph 3) 0.03m - 17(8:09/m) 131/133bpm 2cal 7.36/7.2mph Add a comment 2mi, 17:17 Running - Easy With small rucksack Split Summary === 1) 1m - 8:23(8:23/m) 149/173bpm 111cal 7.16/7.76mph 2) 1m - 8:31(8:31/m) 140/160bpm 97cal 7.04/7.89mph 3) 0.04m - 23(8:35/m) 134/136bpm 3cal 6.99/7.35mph Add a comment	2.5mi, 12:49 Cycling - Commuting Split Summary === 1) 2.5m - 12:49(5:08/m) 108/125bpm 100cal 11.68/17.95mph Add a comment 1.5mi, 8:09 Cycling - Commuting Split Summary === 1) 1.52m - 8:09(5:21/m) 110/123bpm 68cal 11.21/19.33mph Add a comment	0mi, 23:39 Cross-Training - General Split Summary === 1) 0m - 23:39(/m) 97/145bpm 122cal 53/115rpm Add a comment 0mi, 26:26 Cross-Training - General Split Summary === 1) 0m - 26:26(/m) 128/141bpm 258cal 99/108rpm Add a comment	10.1mi, 1:28:15 Running - Easy Felt pretty good. Had music on. Split Summary === 1) 1m - 8:46(8:46/m) 130/141bpm 96cal 6.85/7.2mph 2) 1m - 8:40(8:40/m) 136/139bpm 99cal 6.93/7.16mph 3) 1m - 8:46(8:46/m) 137/145bpm 96cal 6.85/7.12mph 4) 1m - 8:37(8:37/m) 137/146bpm 89cal 6.96/7.22mph 5) 1m - 8:44(8:44/m) 136/139bpm 83cal 6.87/6.95mph 6) 1m - 8:44(8:44/m) 137/141bpm 82cal 6.87/7.18mph 7) 1m - 9:04(9:04/m) 136/146bpm 78cal 6.61/7.58mph 8) 1m - 9:04(9:04/m) 139/156bpm 84cal 6.61/7.81mph 9) 1m - 8:35(8:35/m) 143/155bpm 89cal 7/7.66mph 10) 1m - 8:17(8:17/m) 146/153bpm 90cal 7.25/7.58mph 11) 0.13m - 59(7:49/m) 149/150bpm 11cal 7.68/7.72mph Add a comment 3.1mi, 21:22 Running - parkrun Kew Woods. 4th overall, 1st female Split Summary === 1) 1m - 6:24(6:24/m) 162/188bpm 91cal 9.38/10.79mph 2) 1m - 6:43(6:43/m) 156/169bpm 93cal 8.93/9.5mph 3) 1m - 6:47(6:47/m) 161/180bpm 96cal 8.84/9.41mph 4) 0.21m - 1:23(6:33/m) 172/175bpm 21cal 9.17/9.71mph Add a comment 1.6mi, 12:42 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 149/184bpm 107cal 7.4/8.14mph 2) 0.6m - 4:36(7:41/m) 161/170bpm 67cal 7.81/8.04mph Add a comment	2mi, 35:13 Cross-Training - Walking Split Summary === 1) 1m - 17:36(17:36/m) 84/95bpm 64cal 59/64rpm 3.41/4.22mph 2) 1m - 17:31(17:31/m) 87/119bpm 67cal 58/62rpm 3.43/4.26mph 3) 0.01m - 6(16:19/m) 83/83bpm 58/58rpm 3.68/3.8mph Add a comment 0mi, 1:16:59 Cross-Training - Yoga Split Summary === 1) 0m - 1:16:59(/m) 63/114bpm 121cal 57/59rpm Add a comment 1.7mi, 27:52 Cross-Training - Walking Split Summary === 1) 1m - 16:46(16:46/m) 88/98bpm 71cal 59/64rpm 3.58/5.89mph 2) 0.65m - 11:06(16:58/m) 90/120bpm 46cal 60/79rpm 3.54/5.26mph Add a comment 2.1mi, 10:03 Cycling - General Split Summary === 1) 2.09m - 10:03(4:48/m) 112/124bpm 88cal 12.48/16.09mph Add a comment 0mi, 17:02 Cross-Training - Weights Chest press, front raises, calf raises, ab pull, side raises Split Summary === 1) 0m - 17:02(/m) 91/123bpm 79cal Add a comment 3.1mi, 27:52 Cross-Training - Elliptical Split Summary === 1) 0m - 27:52(/m) 126/137bpm 265cal 93/103rpm Add a comment 2mi, 9:07 Cycling - General Split Summary === 1) 1.96m - 9:07(4:39/m) 106/121bpm 70cal 12.91/18.28mph Add a comment	1.4mi, 26:21 Cross-Training - Walking Split Summary === 1) 1m - 18:20(18:20/m) 77/93bpm 50cal 57/60rpm 3.27/4.68mph 2) 0.43m - 8:01(18:37/m) 74/77bpm 18cal 56/58rpm 3.22/4.05mph Add a comment 1.1mi, 5:07 Cycling - Commuting Split Summary === 1) 1.08m - 5:07(4:45/m) 117/132bpm 50cal 12.63/18.66mph Add a comment 1.1mi, 4:34 Cycling - Commuting Split Summary === 1) 1.11m - 4:34(4:07/m) 110/121bpm 39cal 14.57/19.43mph Add a comment	-

2019	Date	Result	WAVA
Kew Woods parkrun	13 Jul	21:22	73.67%
Kew Woods parkrun	15 Jun	21:47	72.26%
Kew Woods parkrun	1 Jun	21:27	73.39%
Kew Woods parkrun	25 May	21:27	73.39%
Kew Woods parkrun	18 May	21:31	73.16%
Kew Woods parkrun	4 May	21:37	72.82%
Blackpool Marathon	28 Apr	3:41:21	67.42%
Kew Woods parkrun	6 Apr	21:18	73.90%
Kew Woods parkrun	30 Mar	21:12	74.25%
Kew Woods parkrun	23 Mar	21:05	74.06%
Run Wigan Festival Half Marathon	17 Mar	1:36:59	71.61%
Southport parkrun	16 Mar	21:06	74.00%
Oulton Park Running Grand Prix	3 Mar	3:27:47	70.97%
Kew Woods parkrun	23 Feb	21:19	73.25%
Kew Woods parkrun	16 Feb	21:23	73.02%
Southport parkrun	2 Feb	20:48	75.06%
Muscat Half Marathon	18 Jan	1:39:57	69.49%
Southport parkrun	12 Jan	20:57	74.53%
Kew Woods parkrun	5 Jan	21:48	71.62%
Liverbird Marathon Double day 2	1 Jan	3:38:20	67.54%
2018	Date	Result	WAVA
Kew Woods parkrun	29 Dec	22:15	70.17%
Running Grand Prix Oulton Park	2 Dec	3:32:27	69.41%
Preston 10	18 Nov	1:09:27	75.47%
Southport parkrun	3 Nov	23:40	65.97%
Southport parkrun	27 Oct	20:23	76.60%
firstandlastrunning Plym Trail AUTUMN Marathon Day 2	21 Oct	3:43:50	65.88%
firstandlastrunning Plym Trail AUTUMN Marathon Day 1	20 Oct	3:52:00	63.56%
Southport parkrun	29 Sep	20:15	77.10%
Wigan 10k	9 Sep	42:30	75.30%
Preston 10 miler	12 Aug	1:13:08	71.67%
Southport parkrun	11 Aug	22:46	68.58%
Southport parkrun	4 Aug	20:17	76.98%
Southport parkrun	14 Jul	21:18	73.30%
Rat Race The Wall	16 Jun	15:04:04	42.96%
Liverpool Rock 'n' Roll Half Marathon	20 May	1:52:48	61.57%
Southport parkrun	12 May	21:18	73.30%
Southport parkrun	14 Apr	19:57	78.26%
Liverpool To Manchester L2M Ultra	2 Apr	8:17:00	56.62%
Southport parkrun	24 Mar	22:00	70.44%
Southport parkrun	10 Mar	21:55	70.70%
Southport parkrun	24 Feb	21:33	71.91%
Southport parkrun	10 Feb	21:01	73.73%
Southport parkrun	3 Feb	20:09	76.90%
Southport parkrun	27 Jan	19:37	78.99%
Plym Trail Series WINTER Weekend Marathon Day 1	20 Jan	3:35:50	67.52%
Southport parkrun	13 Jan	19:37	78.99%
Southport parkrun	1 Jan	22:46	68.06%
2017	Date	Result	WAVA
Southport parkrun	30 Dec	20:06	77.09%
Southport parkrun	23 Dec	19:27	79.67%
Southport parkrun	9 Dec	20:21	76.15%
Southport parkrun	2 Dec	19:24	79.88%
Preston 10 mile road race	19 Nov	1:16:41	67.84%
Southport parkrun	18 Nov	19:41	78.73%
Southport parkrun	11 Nov	19:37	78.99%
Southport parkrun	28 Oct	23:22	66.32%
Southport parkrun	21 Oct	19:34	79.19%
Southport parkrun	14 Oct	21:29	72.13%
MBNA Chester Metric Marathon	8 Oct	1:52:42	77.86%
Southport parkrun	7 Oct	21:52	70.86%
Southport parkrun	30 Sep	19:37	78.99%
Southport parkrun	23 Sep	19:41	78.73%
Southport parkrun	16 Sep	19:07	81.06%
Wigan 10k	3 Sep	39:21	80.71%
Southport parkrun	2 Sep	19:05	81.20%
Southport parkrun	19 Aug	19:34	79.19%
Southport parkrun	12 Aug	22:09	69.96%
Southport parkrun	29 Jul	19:07	81.06%
Southport parkrun	22 Jul	20:38	75.10%
Southport parkrun	15 Jul	19:14	80.57%
Southport parkrun	8 Jul	19:09	80.92%
Southport Half Marathon (Tour of Merseyside Race One)	2 Jul	1:26:59	79.24%
Southport parkrun	1 Jul	19:05	81.20%
Southport parkrun	24 Jun	19:24	79.88%
Shrewsbury Half Marathon	18 Jun	1:34:20	73.07%
Southport parkrun	17 Jun	19:25	79.81%
Southport parkrun	10 Jun	19:14	80.57%
Southport parkrun	3 Jun	19:06	81.13%
Rock ‘n’ Roll Liverpool Half Marathon	28 May	1:28:33	77.84%
Southport parkrun	20 May	19:02	81.41%
Worden Park 10K	14 May	40:02	79.33%
Southport parkrun	13 May		0.00%
Southport parkrun	6 May	18:54	81.99%
Southport parkrun	29 Apr	18:55	81.92%
Southport parkrun	22 Apr	18:52	82.13%
Plymvalley parkrun	15 Apr	19:51	78.06%
Southport parkrun	8 Apr	19:01	81.49%
Southport parkrun	1 Apr	19:19	80.22%
Shrewsbury parkrun	25 Mar	19:30	78.92%
Wigan Half Marathon	19 Mar	1:30:10	75.92%
Sweatshop 10	12 Mar	1:05:35	78.77%
Southport parkrun	11 Mar	18:57	81.21%
Southport parkrun	4 Mar	19:29	78.99%
Southport parkrun	18 Feb	19:25	79.26%
Southport parkrun	11 Feb	19:21	79.53%
Southport parkrun	4 Feb	19:46	77.86%
St Anne's 10 Miler	29 Jan	1:08:56	74.94%
Southport parkrun	28 Jan	19:59	77.01%
Southport parkrun	21 Jan	19:27	79.12%
Southport parkrun	14 Jan	19:38	78.38%
Southport parkrun	7 Jan	20:04	76.69%
Southport parkrun	1 Jan	20:26	75.32%
2016	Date	Result	WAVA
Southport parkrun	24 Dec	20:16	75.93%
Southport parkrun	17 Dec	20:17	75.87%
Southport parkrun	10 Dec	20:54	73.63%
Southport parkrun	5 Nov	19:50	77.59%
Southport parkrun	29 Oct	19:37	78.45%
Southport parkrun	22 Oct	19:47	77.79%
Southport parkrun	15 Oct	19:43	78.05%
Southport parkrun	8 Oct	19:54	77.33%
MBNA Chester Metric Marathon	2 Oct	2:01:29	71.61%
Southport parkrun	24 Sep	19:45	77.92%
Southport parkrun	17 Sep	19:55	77.27%
Southport parkrun	10 Sep	19:54	77.33%
Wigan 10k	4 Sep	41:32	75.94%
Southport parkrun	27 Aug	20:02	76.82%
Southport parkrun	20 Aug	20:25	75.38%
Southport parkrun	6 Aug	20:02	76.82%
Southport parkrun	30 Jul	20:10	76.31%
Southport parkrun	23 Jul	20:17	75.87%
Southport Half Marathon	3 Jul	1:33:55	72.89%
Southport parkrun	25 Jun	20:19	75.75%
Southport parkrun	18 Jun	20:36	74.71%
Southport Parkrun	11 Jun	20:40	74.46%
Rock ‘n’ Roll Liverpool Half Marathon	29 May	1:35:29	71.69%
Great North West Half Marathon	21 Feb	1:40:39	67.58%
2015	Date	Result	WAVA
Pennington Flash parkrun	10 Oct	20:35	74.30%
Pennington Flash parkrun	26 Sep	20:33	74.42%
Pennington Flash parkrun	19 Sep	20:40	74.00%
Wigan 10k, Wigan	6 Sep	42:54	73.06%
Pennington Flash parkrun	8 Aug	21:00	72.82%
Rock ‘n’ Roll Liverpool Marathon	14 Jun	3:49:30	62.16%
Pennington Flash parkrun	30 May	21:41	70.53%
Pennington Flash parkrun	16 May	22:16	68.68%
Plymvalley parkrun	9 May	22:47	67.12%
Plymvalley parkrun	2 May	22:22	68.37%
Plymvalley parkrun	21 Mar	22:15	68.33%
Plymvalley parkrun	14 Mar	22:44	66.88%
Plymvalley parkrun	21 Feb	24:33	61.93%
Plymvalley parkrun	14 Feb	24:32	61.97%
Plymvalley parkrun	7 Feb	23:00	66.11%
Plymvalley parkrun	17 Jan	23:26	64.88%
Plymvalley parkrun	1 Jan	24:00	63.35%
2014	Date	Result	WAVA
Plymvalley parkrun	27 Dec	23:40	64.24%
Plymvalley parkrun	20 Dec	23:26	64.88%
Plymvalley parkrun	13 Dec	23:17	65.30%
Plymvalley parkrun	22 Nov	23:08	65.73%
Plymvalley parkrun	15 Nov	23:32	64.61%
Plymvalley parkrun	8 Nov	25:18	60.10%
Plymouth 10k	2 Nov	44:43	69.69%
Plymvalley parkrun	1 Nov	23:16	65.35%
Plymvalley parkrun	18 Oct	22:44	66.88%
Plymvalley parkrun	11 Oct	22:58	66.20%
MBNA Chester Marathon	5 Oct	3:51:32	61.04%
Plymvalley parkrun	27 Sep	22:59	66.15%
Plymvalley parkrun	20 Sep	22:24	67.88%
Plymvalley parkrun	13 Sep	22:29	67.63%
Wigan 10k	7 Sep	1:18:38	39.63%
Plymvalley parkrun	30 Aug	22:13	68.44%
Plymvalley parkrun	23 Aug	22:14	68.39%
Plymvalley Parkrun	16 Aug	21:43	70.01%
Plymvalley Parkrun	9 Aug	22:34	67.38%
Indian Queens Half Marathon	3 Aug	1:46:43	63.38%
Plymvalley Parkrun	26 Jul	22:13	68.44%
Plymvalley Parkrun	19 Jul	22:39	67.13%
Duckponds 7k	12 Jul	30:57	69.95%
Plymvalley Parkrun	12 Jul	22:48	66.69%
Lanhydrock Parkrun	5 Jul	23:59	63.40%
Plym valley parkrun	28 Jun	22:07	68.75%
RN Athletic Champs - 5000m	18 Jun	20:42	73.45%
Plymvalley Parkrun	14 Jun	22:08	68.69%
Plymvalley Parkrun	7 Jun	22:40	67.08%
Plymvalley Parkrun	31 May	22:18	68.18%
Plymvalley parkrun	3 May	22:10	68.59%
Plym valley parkrun	26 Apr	22:41	67.03%
Plymvalley parkrun	19 Apr	22:31	67.53%
Plymvalley parkrun	12 Apr	22:14	68.39%
Plymvalley parkrun	29 Mar	24:37	61.76%
Plymvalley parkrun	22 Mar	22:52	66.15%
Run Falmouth	16 Mar	1:47:46	62.43%
Plymvalley parkrun	1 Mar	23:48	63.55%
January Jaunt	12 Jan	47:22	65.45%
Plymvalley parkrun	11 Jan	24:13	62.46%
Plymvalley parkrun	4 Jan	25:43	58.81%
Plymvalley parkrun	1 Jan	26:29	57.11%
2013	Date	Result	WAVA
Plymvalley parkrun	14 Dec	24:15	62.37%
Plymvalley parkrun	7 Dec	23:18	64.91%
Plymvalley parkrun	9 Nov	23:51	63.42%
Plymouth 10K	3 Nov	44:56	68.99%
Plymvalley parkrun	26 Oct	23:18	64.91%
Plymvalley parkrun	19 Oct	23:40	63.91%
Plymvalley parkrun	12 Oct	22:46	66.44%
Plymvalley parkrun	5 Oct	23:04	65.57%
Plymvalley parkrun	21 Sep	23:42	63.82%
Plymvalley parkrun	14 Sep	23:26	64.55%
Wigan 10k	8 Sep	45:19	68.41%
Plymvalley parkrun	31 Aug	23:27	64.50%
Pennington Flash parkrun	10 Aug	22:01	68.70%
Plymvalley parkrun	3 Aug	23:15	65.05%
Plymvalley parkrun	20 Jul	22:47	66.39%
Duckponds 7k	13 Jul	31:45	67.83%
Plymvalley parkrun	6 Jul	22:28	67.32%
Plymvalley parkrun	22 Jun	22:54	66.05%
2012	Date	Result	WAVA
Saltram 10K	1 Sep	48:49	63.21%
Indian Queens Half Marathon	5 Aug	1:38:39	67.89%
6 Moor Miles	29 Jul	48:04	61.99%
Plymouth Half Marathon	3 Jun	1:34:08	71.15%
2011	Date	Result	WAVA
First Chance 10k	2 Jan	49:31	61.90%
2010	Date	Result	WAVA
Run 10k Plymouth City	24 Oct	48:11	63.61%
Truro Half marathon	19 Sep	1:56:38	57.14%
Plymouth Half Marathon	30 May	1:57:17	56.83%

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