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NavyAl is a Fetch Supporter!

NavyAl F45

About

Race Times

All Races

Mileage

Training

FERC

Races
238
Miles
10726
Miles
5140
WAVA
81.39%
5k
18:52
10k
39:21
10M
1:05:35
Half
1:26:59
Mara
3:27:47

About Me

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

Race Standard

Cape Hunting Dog (64)

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 130 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	81.39				22:01 68.22	20:42 73.45	20:33 74.42	19:37 77.78	18:52 81.39	19:37 78.28	20:36 75.65	21:21 72.99
7km	2	30:57 7:07/mi	69.95				31:45 67.44	30:57 69.95
6mi	1	48:04 8:01/mi	61.80			48:04 61.80
10km	14	39:21 6:20/mi	80.42	48:11 63.40	49:31 61.69	48:49 63.02	44:56 68.77	44:43 69.69	42:54 73.06	41:32 75.94	39:21 80.42	42:30 75.03	44:17 72.62
10mi	7	1:05:35 6:34/mi	78.37								1:05:35 78.37	1:09:27 75.13	1:11:35 73.51	1:14:00 71.11
13.1mi	20	1:26:59 6:38/mi	78.63	1:56:38 56.46		1:34:08 70.51		1:46:43 62.83		1:33:55 72.89	1:26:59 78.63	1:52:48 61.11	1:36:59 71.08	1:48:49 64.48
26.2km	2	1:52:42 6:55/mi	76.35							2:01:29 71.61	1:52:42 76.35
26.2mi	14	3:27:47 7:56/mi	68.68					3:51:32 59.94	3:49:30 62.16			3:32:27 67.17	3:27:47 68.68	4:13:34 56.78
50mi	1	8:17:00 9:56/mi	62.76									8:17:00 62.76
69mi	1	15:04:04 13:06/mi	50.89									15:04:04 50.89

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	137	111	170	148	176	185	39	0	0	0	0	0	966
2020	42	37	26	29	27	34	0	0	0	0	0	0	195
2019	136	123	144	134	123	129	134	119	93	140	125	129	1527
2019	22	29	25	38	47	26	39	35	29	33	26	20	369
2018	146	159	150	86	115	130	88	104	155	147	111	137	1529
2018	4	0	4	5	40	14	36	23	27	27	30	20	231
2017	130	133	120	156	151	111	124	126	157	150	121	169	1648
2017	107	60	82	56	78	81	72	82	23	20	15	2	680
2016	108	81	100	102	105	94	107	124	110	121	27	102	1181
2016	85	111	109	94	120	142	139	94	168	96	115	79	1353
2015	87	94	85	72	92	73	62	108	98	92	93	117	1073
2015	99	36	19	35	44	0	0	21	14	49	87	108	511
2014	89	96	75	99	90	80	77	101	89	79	75	77	1026
2014	46	6	37	35	28	28	34	46	37	24	46	37	403
2013	42	42	48	92	21	47	52	25	42	54	47	66	578
2013	0	17	110	36	0	99	100	96	74	94	40	33	700
2012	65	82	111	122	75	76	55	86	91	102	122	91	1078
2012	109	43	91	35	86	59	14	41	32	10	0	0	521
2011	0	0	0	0	0	0	0	0	29	16	25	50	121
2011	0	0	0	0	0	0	0	0	25	27	71	53	177

Fri 12th Jun Jun 12	Sat 13th Jun Jun 13	Sun 14th Jun Jun 14	Mon 15th Jun Jun 15	Tue 16th Jun Jun 16	Wed 17th Jun Jun 17	Thu 18th Jun Jun 18
0mi, 46:38 Cross-Training - Circuits Backyard circuit but no skipping Split Summary === 1) 0m - 46:38(/m) 92/164bpm 190cal Add a comment	8.4mi, 1:08:44 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 130/142bpm 83cal 7.19/7.72mph 2) 1m - 8:18(8:18/m) 141/156bpm 92cal 7.23/7.6mph 3) 1m - 8:08(8:08/m) 142/154bpm 88cal 7.37/7.7mph 4) 1m - 8:16(8:16/m) 143/147bpm 87cal 7.25/7.74mph 5) 1m - 7:58(7:58/m) 146/152bpm 87cal 7.53/7.6mph 6) 1m - 8:03(8:03/m) 148/152bpm 89cal 7.46/7.58mph 7) 1m - 8:22(8:22/m) 147/150bpm 85cal 7.17/7.66mph 8) 1m - 8:16(8:16/m) 147/153bpm 83cal 7.26/8.01mph 9) 0.38m - 3:02(8:04/m) 150/153bpm 33cal 7.44/7.66mph Add a comment	10.3mi, 1:26:04 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 136/152bpm 94cal 7.07/7.64mph 2) 1m - 8:21(8:21/m) 141/150bpm 94cal 7.19/7.47mph 3) 1m - 8:26(8:26/m) 138/144bpm 86cal 7.12/7.35mph 4) 1m - 8:39(8:39/m) 138/145bpm 83cal 6.93/8.06mph 5) 1m - 8:32(8:32/m) 137/142bpm 75cal 7.03/7.37mph 6) 1m - 8:41(8:41/m) 135/146bpm 67cal 6.91/7.68mph 7) 1m - 8:12(8:12/m) 139/145bpm 70cal 7.32/7.66mph 8) 1m - 8:10(8:10/m) 142/147bpm 76cal 7.35/7.6mph 9) 1m - 7:55(7:55/m) 146/154bpm 80cal 7.58/7.87mph 10) 1m - 8:08(8:08/m) 146/150bpm 80cal 7.38/8.1mph 11) 0.31m - 2:32(8:10/m) 149/154bpm 27cal 7.35/7.64mph Add a comment	0mi, 1:00:30 Cross-Training - Yoga Split Summary === 1) 0m - 1:00:30(/m) 64/109bpm 97cal 58/59rpm Add a comment 5.7mi, 47:04 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 134/152bpm 90cal 7.31/7.78mph 2) 1m - 8:21(8:21/m) 148/170bpm 105cal 7.18/8.01mph 3) 1m - 8:09(8:09/m) 151/160bpm 105cal 7.36/8.18mph 4) 1m - 8:32(8:32/m) 141/155bpm 83cal 7.03/7.99mph 5) 1m - 8:13(8:13/m) 143/156bpm 82cal 7.31/7.97mph 6) 0.68m - 5:38(8:13/m) 142/154bpm 54cal 7.3/8.12mph Add a comment 9.2mi, 43:22 Cycling - General Cycled for a house viewing in Marshside then a bit of a detour home before the rain. Split Summary === 1) 9.24m - 43:22(4:42/m) 123/148bpm 412cal 12.78/18.95mph Add a comment	6mi, 49:18 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 139/160bpm 99cal 7.08/7.89mph 2) 1m - 8:11(8:11/m) 137/167bpm 88cal 7.33/7.93mph 3) 1m - 8:03(8:03/m) 143/177bpm 90cal 7.45/7.66mph 4) 1m - 8:13(8:13/m) 144/164bpm 91cal 7.31/7.81mph 5) 1m - 8:27(8:27/m) 137/151bpm 75cal 7.1/7.83mph 6) 0.97m - 7:56(8:09/m) 139/149bpm 71cal 7.36/7.85mph Add a comment	10.7mi, 47:59 Cycling - General To view a house in Ainsdale Split Summary === 1) 10.65m - 47:59(4:30/m) 127/156bpm 498cal 13.32/19.16mph Add a comment 6.1mi, 29:19 Cycling - General To view a house in Marshside Split Summary === 1) 6.08m - 29:19(4:49/m) 120/147bpm 275cal 12.45/18.12mph Add a comment	0mi, 1:01:18 Cross-Training - Yoga Split Summary === 1) 0m - 1:01:18(/m) 56/92bpm 77cal 58/58rpm Add a comment 0mi, 50:56 Cross-Training - Exercise Class Wellbeats Exercise Classes All In, Bi's Tri's Core & More and Stable & Steady Split Summary === 1) 0m - 50:56(/m) 83/138bpm 168cal 63/115rpm Add a comment
Fri 19th Jun Jun 19	Sat 20th Jun Jun 20	Sun 21st Jun Jun 21	Mon 22nd Jun Jun 22	Tue 23rd Jun Jun 23	Wed 24th Jun Jun 24	Thu 25th Jun Jun 25
8mi, 1:07:38 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 127/143bpm 83cal 7.23/7.68mph 2) 1m - 8:17(8:17/m) 135/144bpm 88cal 7.24/7.66mph 3) 1m - 8:09(8:09/m) 135/142bpm 82cal 7.36/7.53mph 4) 1m - 8:26(8:26/m) 137/144bpm 83cal 7.12/7.64mph 5) 1m - 8:11(8:11/m) 138/143bpm 80cal 7.33/7.39mph 6) 1m - 9:07(9:07/m) 129/148bpm 62cal 6.58/7.41mph 7) 1m - 8:23(8:23/m) 135/141bpm 68cal 7.16/7.51mph 8) 1m - 8:31(8:31/m) 137/145bpm 73cal 7.04/7.93mph 9) 0.04m - 17(7:59/m) 135/137bpm 2cal 7.52/7.16mph Add a comment	11.2mi, 1:36:08 Running - General Walked for a bit to talk to Barry F on Rotten Row. Split Summary === 1) 1m - 8:30(8:30/m) 141/174bpm 102cal 7.06/7.68mph 2) 1m - 8:12(8:12/m) 136/145bpm 86cal 7.31/7.64mph 3) 1m - 8:09(8:09/m) 117/145bpm 50cal 7.36/7.58mph 4) 1m - 8:12(8:12/m) 120/134bpm 51cal 7.32/7.47mph 5) 1m - 8:28(8:28/m) 130/141bpm 71cal 7.08/7.64mph 6) 1m - 8:03(8:03/m) 133/139bpm 71cal 7.45/7.66mph 7) 1m - 8:11(8:11/m) 134/139bpm 71cal 7.32/7.6mph 8) 1m - 8:37(8:37/m) 132/141bpm 65cal 6.96/7.81mph 9) 1m - 11:35(11:35/m) 113/153bpm 78cal 5.18/7.56mph 10) 1m - 8:31(8:31/m) 135/144bpm 72cal 7.04/7.76mph 11) 1m - 8:22(8:22/m) 137/146bpm 73cal 7.17/7.6mph 12) 0.16m - 1:16(8:09/m) 139/142bpm 11cal 7.37/7.49mph Add a comment	6.1mi, 49:56 Running - General Split Summary === 1) 1m - 8:13(8:13/m) 124/132bpm 78cal 7.31/7.58mph 2) 1m - 8:16(8:16/m) 127/135bpm 77cal 7.25/7.99mph 3) 1m - 8:15(8:15/m) 136/146bpm 87cal 7.27/7.81mph 4) 1m - 8:25(8:25/m) 143/149bpm 97cal 7.13/7.7mph 5) 1m - 8:19(8:19/m) 145/157bpm 96cal 7.22/7.93mph 6) 1m - 7:58(7:58/m) 139/150bpm 73cal 7.53/8.18mph 7) 0.06m - 30(7:44/m) 146/151bpm 5cal 7.76/7.83mph Add a comment	0mi, 1:03:07 Cross-Training - Yoga Split Summary === 1) 0m - 1:03:07(/m) 59/97bpm 88cal 58/60rpm Add a comment 7.2mi, 58:45 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 134/149bpm 91cal 7.35/7.81mph 2) 1m - 8:13(8:13/m) 148/162bpm 105cal 7.29/7.66mph 3) 1m - 8:23(8:23/m) 150/157bpm 109cal 7.15/7.6mph 4) 1m - 7:55(7:55/m) 151/158bpm 102cal 7.57/7.89mph 5) 1m - 8:18(8:18/m) 151/176bpm 98cal 7.23/7.91mph 6) 1m - 8:07(8:07/m) 166/172bpm 117cal 7.39/7.85mph 7) 1m - 8:07(8:07/m) 147/170bpm 74cal 7.4/8.06mph 8) 0.19m - 1:31(8:04/m) 139/143bpm 9cal 7.44/7.87mph Add a comment	0mi, 29:17 Cross-Training - Strengthening Backyard circuit with a skipping rope, kettlebells and body weight. Twice thru. Split Summary === 1) 0m - 29:17(/m) 104/145bpm 174cal 58/70rpm Add a comment 3.9mi, 1:11:10 Cross-Training - Walking Split Summary === 1) 1m - 17:36(17:36/m) 98/114bpm 92cal 57/60rpm 3.41/4.78mph 2) 1m - 18:07(18:07/m) 90/122bpm 68cal 57/62rpm 3.31/4.84mph 3) 1m - 18:43(18:43/m) 81/116bpm 52cal 57/62rpm 3.21/4.57mph 4) 0.91m - 16:44(18:27/m) 102/115bpm 85cal 57/61rpm 3.25/4.17mph Add a comment	9.3mi, 1:16:55 Running - General Split Summary === 1) 1m - 8:22(8:22/m) 141/155bpm 102cal 7.17/7.85mph 2) 1m - 8:25(8:25/m) 147/158bpm 106cal 7.13/7.74mph 3) 1m - 8:05(8:05/m) 144/151bpm 93cal 7.42/7.87mph 4) 1m - 8:04(8:04/m) 144/173bpm 89cal 7.43/7.66mph 5) 1m - 7:57(7:57/m) 145/157bpm 86cal 7.55/7.68mph 6) 1m - 8:09(8:09/m) 142/152bpm 78cal 7.36/8.14mph 7) 1m - 8:42(8:42/m) 141/151bpm 78cal 6.9/7.72mph 8) 1m - 8:22(8:22/m) 138/148bpm 68cal 7.16/7.85mph 9) 1m - 8:12(8:12/m) 147/172bpm 83cal 7.31/7.87mph 10) 0.32m - 2:36(8:06/m) 145/149bpm 24cal 7.41/7.72mph Add a comment	4mi, 32:57 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 129/138bpm 85cal 7.28/7.76mph 2) 1m - 8:26(8:26/m) 137/146bpm 92cal 7.11/8.04mph 3) 1m - 8:22(8:22/m) 141/152bpm 95cal 7.18/7.81mph 4) 0.98m - 7:55(8:06/m) 145/153bpm 93cal 7.4/7.83mph Add a comment 2mi, 34:29 Cross-Training - Walking Split Summary === 1) 1m - 17:07(17:07/m) 103/122bpm 100cal 59/66rpm 3.5/5.22mph 2) 0.98m - 17:21(17:46/m) 95/123bpm 75cal 58/88rpm 3.38/5.03mph Add a comment 7.7mi, 34:38 Cycling - General House viewing Split Summary === 1) 7.7m - 34:38(4:30/m) 129/146bpm 377cal 13.34/18.54mph Add a comment
Fri 26th Jun Jun 26	Sat 27th Jun Jun 27	Sun 28th Jun Jun 28	Mon 29th Jun Jun 29	Tue 30th Jun Jun 30	Wed 1st Jul Jul 1	Thu 2nd Jul Jul 2
-	8.3mi, 1:07:44 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 162/174bpm 119cal 7.27/8.12mph 2) 1m - 8:16(8:16/m) 167/179bpm 122cal 7.25/7.66mph 3) 1m - 8:22(8:22/m) 159/177bpm 112cal 7.17/7.7mph 4) 1m - 7:59(7:59/m) 156/174bpm 100cal 7.52/7.95mph 5) 1m - 8:20(8:20/m) 139/146bpm 60cal 7.2/7.81mph 6) 1m - 8:13(8:13/m) 139/159bpm 59cal 7.31/7.74mph 7) 1m - 8:04(8:04/m) 139/147bpm 56cal 7.44/8.2mph 8) 1m - 7:53(7:53/m) 142/149bpm 61cal 7.61/8.1mph 9) 0.3m - 2:21(7:45/m) 143/147bpm 19cal 7.74/7.95mph Add a comment	7mi, 58:21 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 131/157bpm 89cal 7.08/7.7mph 2) 1m - 8:05(8:05/m) 137/151bpm 88cal 7.42/7.68mph 3) 1m - 7:57(7:57/m) 147/155bpm 99cal 7.55/7.89mph 4) 1m - 8:18(8:18/m) 156/166bpm 111cal 7.23/7.87mph 5) 1m - 8:31(8:31/m) 159/166bpm 116cal 7.05/7.72mph 6) 1m - 8:22(8:22/m) 165/179bpm 118cal 7.18/7.56mph 7) 1m - 8:23(8:23/m) 170/183bpm 123cal 7.16/7.56mph 8) 0.04m - 17(8:16/m) 173/174bpm 4cal 7.26/7.51mph Add a comment	0mi, 1:00:29 Cross-Training - Yoga Split Summary === 1) 0m - 1:00:29(/m) 64/112bpm 99cal 58/61rpm Add a comment 7mi, 57:48 Running - Easy Split Summary === 1) 1m - 8:28(8:28/m) 149/163bpm 107cal 7.09/7.53mph 2) 1m - 8:26(8:26/m) 156/165bpm 112cal 7.11/7.28mph 3) 1m - 8:28(8:28/m) 163/170bpm 117cal 7.08/7.62mph 4) 1m - 8:01(8:01/m) 169/177bpm 114cal 7.49/7.81mph 5) 1m - 8:00(8:00/m) 171/181bpm 115cal 7.5/7.89mph 6) 1m - 8:02(8:02/m) 146/181bpm 56cal 7.46/7.97mph 7) 1m - 8:15(8:15/m) 136/144bpm 33cal 7.27/7.93mph 8) 0.01m - 8(8:32/m) 136/136bpm 7.03/7.14mph Add a comment	3.2mi, 28:37 Running - Easy Split Summary === 1) 1m - 9:57(9:57/m) 125/147bpm 92cal 6.03/6.82mph 2) 1m - 8:46(8:46/m) 140/153bpm 96cal 6.85/7.74mph 3) 1m - 8:27(8:27/m) 138/152bpm 82cal 7.11/7.49mph 4) 0.17m - 1:27(8:46/m) 136/139bpm 13cal 6.85/7.35mph Add a comment 1.5mi, 9:39 Running - Drills 1st natterjack session. 10x 1min with 1min rest. Good to do something different and to push the pace. But am some way off the level before the lockdown Split Summary === 1) 1m - 6:25(6:25/m) 118/142bpm 51cal 9.34/11.79mph 2) 0.53m - 3:14(6:08/m) 116/133bpm 24cal 9.79/11.84mph Add a comment 2.3mi, 20:17 Running - Easy Split Summary === 1) 1m - 8:29(8:29/m) 133/141bpm 88cal 7.08/8.14mph 2) 1m - 8:35(8:35/m) 140/146bpm 94cal 6.99/7.51mph 3) 0.3m - 3:13(10:38/m) 128/144bpm 26cal 5.64/6.97mph Add a comment	0mi, 44:55 Cross-Training - Circuits Backyard Circuit. 3 times through, including the skipping Split Summary === 1) 0m - 44:55(/m) 103/149bpm 240cal Add a comment 3.4mi, 59:54 Cross-Training - Walking Split Summary === 1) 1m - 17:04(17:04/m) 89/120bpm 66cal 58/62rpm 3.52/3.9mph 2) 1m - 18:11(18:11/m) 75/81bpm 37cal 58/63rpm 3.3/4.15mph 3) 1m - 17:41(17:41/m) 79/108bpm 44cal 58/62rpm 3.39/4.68mph 4) 0.4m - 6:58(17:19/m) 75/85bpm 14cal 58/60rpm 3.47/4.24mph Add a comment	0mi, 1:01:07 Cross-Training - Yoga Split Summary === 1) 0m - 1:01:07(/m) 61/101bpm 88cal 58/60rpm Add a comment 10.3mi, 1:24:25 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 134/150bpm 89cal 7.07/7.93mph 2) 1m - 8:03(8:03/m) 138/159bpm 84cal 7.45/7.68mph 3) 1m - 8:03(8:03/m) 143/157bpm 89cal 7.46/8.22mph 4) 1m - 8:09(8:09/m) 149/156bpm 97cal 7.36/7.85mph 5) 1m - 8:15(8:15/m) 145/168bpm 84cal 7.28/7.83mph 6) 1m - 8:15(8:15/m) 140/144bpm 70cal 7.27/7.7mph 7) 1m - 8:01(8:01/m) 139/144bpm 64cal 7.48/7.7mph 8) 1m - 8:15(8:15/m) 141/148bpm 68cal 7.28/7.72mph 9) 1m - 8:01(8:01/m) 140/145bpm 61cal 7.49/7.83mph 10) 1m - 8:20(8:20/m) 140/146bpm 63cal 7.21/7.95mph 11) 0.32m - 2:35(7:58/m) 145/148bpm 24cal 7.53/7.91mph Add a comment 1.1mi, 19:28 Cross-Training - Walking Split Summary === 1) 1m - 18:24(18:24/m) 95/116bpm 84cal 57/63rpm 3.26/4.11mph 2) 0.06m - 1:04(19:06/m) 83/84bpm 3cal 55/56rpm 3.14/3.63mph Add a comment
Fri 3rd Jul Jul 3	Sat 4th Jul Jul 4	Sun 5th Jul Jul 5	Mon 6th Jul Jul 6	Tue 7th Jul Jul 7	Wed 8th Jul Jul 8	Thu 9th Jul Jul 9
1mi, 16:25 Cross-Training - Walking Split Summary === 1) 0.97m - 16:25(17:01/m) 80/119bpm 48cal 58/66rpm 3.53/5.74mph Add a comment 1.6mi, 27:13 Cross-Training - Walking Split Summary === 1) 1m - 17:25(17:25/m) 90/119bpm 72cal 58/117rpm 3.45/6.39mph 2) 0.55m - 9:48(17:49/m) 80/95bpm 26cal 58/63rpm 3.37/5.47mph Add a comment	8.1mi, 1:08:58 Running - Easy Hamstring quite sore Split Summary === 1) 1m - 8:15(8:15/m) 147/175bpm 103cal 7.27/7.78mph 2) 1m - 8:28(8:28/m) 153/164bpm 110cal 7.08/7.6mph 3) 1m - 8:45(8:45/m) 157/165bpm 117cal 6.85/7.51mph 4) 1m - 8:20(8:20/m) 158/166bpm 111cal 7.2/7.68mph 5) 1m - 8:35(8:35/m) 167/176bpm 121cal 6.99/7.49mph 6) 1m - 8:27(8:27/m) 171/178bpm 122cal 7.1/7.62mph 7) 1m - 8:44(8:44/m) 170/182bpm 125cal 6.87/7.39mph 8) 1m - 8:24(8:24/m) 147/176bpm 54cal 7.14/7.6mph 9) 0.11m - 58(8:29/m) 137/139bpm 3cal 7.08/7.41mph Add a comment	5mi, 40:15 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 137/150bpm 91cal 7.29/8.06mph 2) 1m - 7:48(7:48/m) 147/155bpm 93cal 7.7/8.18mph 3) 1m - 8:12(8:12/m) 154/170bpm 104cal 7.32/7.87mph 4) 1m - 8:09(8:09/m) 158/165bpm 106cal 7.37/7.72mph 5) 1m - 7:41(7:41/m) 149/164bpm 82cal 7.81/8.04mph 6) 0.03m - 13(7:50/m) 144/146bpm 1cal 7.66/7.99mph Add a comment 0.7mi, 12:29 Cross-Training - Walking Split Summary === 1) 0.73m - 12:29(17:02/m) 84/101bpm 42cal 61/64rpm 3.52/5.43mph Add a comment	0mi, 1:02:50 Cross-Training - Yoga Split Summary === 1) 0m - 1:02:50(/m) 59/91bpm 83cal 58/83rpm Add a comment 3.6mi, 1:00:13 Cross-Training - Walking Split Summary === 1) 1m - 16:35(16:35/m) 96/117bpm 80cal 60/81rpm 3.62/6.12mph 2) 1m - 16:47(16:47/m) 88/100bpm 59cal 59/64rpm 3.58/5.22mph 3) 1m - 17:06(17:06/m) 90/119bpm 64cal 59/64rpm 3.51/4.72mph 4) 0.59m - 9:46(16:29/m) 95/111bpm 40cal 58/65rpm 3.64/5.93mph Add a comment	4.7mi, 40:20 Running - Easy Split Summary === 1) 1m - 9:11(9:11/m) 121/142bpm 82cal 6.54/7.31mph 2) 1m - 8:26(8:26/m) 128/134bpm 78cal 7.11/7.6mph 3) 1m - 8:34(8:34/m) 138/156bpm 90cal 7.01/7.76mph 4) 1m - 8:31(8:31/m) 140/149bpm 88cal 7.04/7.45mph 5) 0.67m - 5:38(8:21/m) 138/149bpm 53cal 7.19/7.45mph Add a comment 1.2mi, 7:23 Running - Drills Split Summary === 1) 1m - 6:06(6:06/m) 123/171bpm 55cal 9.84/11.98mph 2) 0.21m - 1:17(6:03/m) 107/125bpm 7cal 9.93/12.15mph Add a comment 2.9mi, 23:32 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 130/137bpm 81cal 7.5/7.89mph 2) 1m - 7:58(7:58/m) 131/137bpm 76cal 7.53/8.1mph 3) 0.86m - 7:34(8:48/m) 128/145bpm 65cal 6.81/7.93mph Add a comment	7.1mi, 57:55 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 125/174bpm 77cal 7.22/7.87mph 2) 1m - 8:07(8:07/m) 168/175bpm 117cal 7.4/7.89mph 3) 1m - 8:08(8:08/m) 169/177bpm 118cal 7.38/7.83mph 4) 1m - 8:12(8:12/m) 172/180bpm 120cal 7.31/7.89mph 5) 1m - 8:14(8:14/m) 142/174bpm 62cal 7.29/8.14mph 6) 1m - 8:12(8:12/m) 138/143bpm 49cal 7.32/8.2mph 7) 1m - 8:04(8:04/m) 139/146bpm 52cal 7.44/8.12mph 8) 0.08m - 40(8:07/m) 138/139bpm 4cal 7.4/7.62mph Add a comment	-

2020	Distance	Date	Result	WAVA
Fetch Virtual Weekend Half Marathon	13.1mi	23 May	1:48:49	64.48%
Kew Woods parkrun	5km	14 Mar	21:32	72.37%
Kew Woods parkrun	5km	7 Mar	21:35	72.20%
Oulton Park Running GP: Marathon	26.2mi	1 Mar	4:13:34	56.78%
Kew Woods parkrun	5km	22 Feb	22:03	70.67%
Shrewsbury parkrun	5km	8 Feb	21:21	72.99%
St Annes 10 mile run	10mi	26 Jan	1:14:00	71.11%
Kew Woods parkrun	5km	18 Jan	21:39	71.98%
Kew Woods parkrun	5km	4 Jan	23:00	67.75%
Southport parkrun	5km	1 Jan	21:40	71.92%
2019	Distance	Date	Result	WAVA
Kew Woods parkrun	5km	21 Dec	22:16	69.98%
Kew Woods parkrun	5km	14 Dec	23:31	66.26%
Kew Woods parkrun	5km	7 Dec	21:42	71.81%
Oulton Park Running Grand Prix	26.2mi	1 Dec	3:37:13	66.28%
Preston 10 mile Road Race	10mi	17 Nov	1:11:35	73.51%
Southport parkrun	5km	16 Nov	20:36	75.65%
Kew Woods parkrun	5km	9 Nov	21:48	71.48%
Southport parkrun	5km	12 Oct	20:49	74.86%
West Coast Half Marathon	13.1mi	6 Oct	1:41:18	68.63%
Kew Woods parkrun	5km	28 Sep	23:12	67.17%
Ruchill parkrun	5km	7 Sep	22:07	70.46%
Wigan 10k	10km	1 Sep	44:17	72.62%
Kew Woods parkrun	5km	31 Aug	22:17	69.93%
Kew Woods parkrun	5km	24 Aug	22:37	68.90%
Fleetwood Half Marathon	13.1mi	18 Aug	1:45:40	65.80%
Scorcher Running Festival Day 10	13.1mi	4 Aug	1:45:11	66.10%
Scorcher Running Festival Day 9	26.2mi	3 Aug	4:12:17	57.07%
Scorcher Running Festival Day 3	26.2mi	28 Jul	4:20:28	55.27%
Scorcher Running Festival Day 2	26.2mi	27 Jul	3:56:47	60.80%
Kew Woods parkrun	5km	13 Jul	21:22	72.93%
Kew Woods parkrun	5km	15 Jun	21:47	71.54%
Kew Woods parkrun	5km	1 Jun	21:27	72.65%
Kew Woods parkrun	5km	25 May	21:27	72.65%
Kew Woods parkrun	5km	18 May	21:31	72.42%
Kew Woods parkrun	5km	4 May	21:37	72.09%
Blackpool Marathon	26.2mi	28 Apr	3:41:21	65.04%
Kew Woods parkrun	5km	6 Apr	21:18	73.16%
Kew Woods parkrun	5km	30 Mar	21:12	73.51%
Kew Woods parkrun	5km	23 Mar	21:05	73.35%
Run Wigan Festival Half Marathon	13.1mi	17 Mar	1:36:59	71.08%
Southport parkrun	5km	16 Mar	21:06	73.29%
Oulton Park Running Grand Prix	26.2mi	3 Mar	3:27:47	68.68%
Kew Woods parkrun	5km	23 Feb	21:19	72.54%
Kew Woods parkrun	5km	16 Feb	21:23	72.32%
Southport parkrun	5km	2 Feb	20:48	74.35%
Muscat Half Marathon	13.1mi	18 Jan	1:39:57	68.97%
Southport parkrun	5km	12 Jan	20:57	73.81%
Kew Woods parkrun	5km	5 Jan	21:48	70.94%
Liverbird Marathon Double day 2	26.2mi	1 Jan	3:38:20	65.36%
2018	Distance	Date	Result	WAVA
Kew Woods parkrun	5km	29 Dec	22:15	69.50%
Running Grand Prix Oulton Park	26.2mi	2 Dec	3:32:27	67.17%
Preston 10	10mi	18 Nov	1:09:27	75.13%
Southport parkrun	5km	3 Nov	23:40	65.34%
Southport parkrun	5km	27 Oct	20:23	75.87%
firstandlastrunning Plym Trail AUTUMN Marathon Day 2	26.2mi	21 Oct	3:43:50	63.76%
firstandlastrunning Plym Trail AUTUMN Marathon Day 1	26.2mi	20 Oct	3:52:00	61.51%
Southport parkrun	5km	29 Sep	20:15	76.37%
Wigan 10k	10km	9 Sep	42:30	75.03%
Preston 10 miler	10mi	12 Aug	1:13:08	71.35%
Southport parkrun	5km	11 Aug	22:46	67.92%
Southport parkrun	5km	4 Aug	20:17	76.24%
Southport parkrun	5km	14 Jul	21:18	72.60%
Rat Race The Wall	69mi	16 Jun	15:04:04	50.89%
Liverpool Rock 'n' Roll Half Marathon	13.1mi	20 May	1:52:48	61.11%
Southport parkrun	5km	12 May	21:18	72.60%
Southport parkrun	5km	14 Apr	19:57	77.51%
Liverpool To Manchester L2M Ultra	50mi	2 Apr	8:17:00	62.76%
Southport parkrun	5km	24 Mar	22:00	69.80%
Southport parkrun	5km	10 Mar	21:55	70.07%
Southport parkrun	5km	24 Feb	21:33	71.26%
Southport parkrun	5km	10 Feb	21:01	73.07%
Southport parkrun	5km	3 Feb	20:09	76.21%
Southport parkrun	5km	27 Jan	19:37	78.28%
Plym Trail Series WINTER Weekend Marathon Day 1	26.2mi	20 Jan	3:35:50	65.59%
Southport parkrun	5km	13 Jan	19:37	78.28%
Southport parkrun	5km	1 Jan	22:46	67.45%
2017	Distance	Date	Result	WAVA
Southport parkrun	5km	30 Dec	20:06	76.40%
Southport parkrun	5km	23 Dec	19:27	78.95%
Southport parkrun	5km	9 Dec	20:21	75.46%
Southport parkrun	5km	2 Dec	19:24	79.16%
Preston 10 mile road race	10mi	19 Nov	1:16:41	67.51%
Southport parkrun	5km	18 Nov	19:41	78.02%
Southport parkrun	5km	11 Nov	19:37	78.28%
Southport parkrun	5km	28 Oct	23:22	65.72%
Southport parkrun	5km	21 Oct	19:34	78.48%
Southport parkrun	5km	14 Oct	21:29	71.48%
MBNA Chester Metric Marathon	26.2km	8 Oct	1:52:42	76.35%
Southport parkrun	5km	7 Oct	21:52	70.23%
Southport parkrun	5km	30 Sep	19:37	78.28%
Southport parkrun	5km	23 Sep	19:41	78.02%
Southport parkrun	5km	16 Sep	19:07	80.33%
Wigan 10k	10km	3 Sep	39:21	80.42%
Southport parkrun	5km	2 Sep	19:05	80.47%
Southport parkrun	5km	19 Aug	19:34	78.48%
Southport parkrun	5km	12 Aug	22:09	69.33%
Southport parkrun	5km	29 Jul	19:07	80.33%
Southport parkrun	5km	22 Jul	20:38	74.42%
Southport parkrun	5km	15 Jul	19:14	79.84%
Southport parkrun	5km	8 Jul	19:09	80.19%
Southport Half Marathon (Tour of Merseyside Race One)	13.1mi	2 Jul	1:26:59	78.63%
Southport parkrun	5km	1 Jul	19:05	80.47%
Southport parkrun	5km	24 Jun	19:24	79.16%
Shrewsbury Half Marathon	13.1mi	18 Jun	1:34:20	72.50%
Southport parkrun	5km	17 Jun	19:25	79.09%
Southport parkrun	5km	10 Jun	19:14	79.84%
Southport parkrun	5km	3 Jun	19:06	80.40%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	28 May	1:28:33	77.84%
Southport parkrun	5km	20 May	19:02	80.68%
Worden Park 10K	10km	14 May	40:02	79.05%
Southport parkrun	5km	13 May		0.00%
Southport parkrun	5km	6 May	18:54	81.25%
Southport parkrun	5km	29 Apr	18:55	81.18%
Southport parkrun	5km	22 Apr	18:52	81.39%
Plymvalley parkrun	5km	15 Apr	19:51	77.36%
Southport parkrun	5km	8 Apr	19:01	80.75%
Southport parkrun	5km	1 Apr	19:19	79.50%
Shrewsbury parkrun	5km	25 Mar	19:30	78.25%
Wigan Half Marathon	13.1mi	19 Mar	1:30:10	75.31%
Sweatshop 10	10mi	12 Mar	1:05:35	78.37%
Southport parkrun	5km	11 Mar	18:57	80.52%
Southport parkrun	5km	4 Mar	19:29	78.31%
Southport parkrun	5km	18 Feb	19:25	78.58%
Southport parkrun	5km	11 Feb	19:21	78.85%
Southport parkrun	5km	4 Feb	19:46	77.19%
St Anne's 10 Miler	10mi	29 Jan	1:08:56	74.56%
Southport parkrun	5km	28 Jan	19:59	76.35%
Southport parkrun	5km	21 Jan	19:27	78.45%
Southport parkrun	5km	14 Jan	19:38	77.71%
Southport parkrun	5km	7 Jan	20:04	76.04%
Southport parkrun	5km	1 Jan	20:26	74.67%
2016	Distance	Date	Result	WAVA
Southport parkrun	5km	24 Dec	20:16	75.29%
Southport parkrun	5km	17 Dec	20:17	75.22%
Southport parkrun	5km	10 Dec	20:54	73.00%
Southport parkrun	5km	5 Nov	19:50	76.93%
Southport parkrun	5km	29 Oct	19:37	77.78%
Southport parkrun	5km	22 Oct	19:47	77.13%
Southport parkrun	5km	15 Oct	19:43	77.39%
Southport parkrun	5km	8 Oct	19:54	76.67%
MBNA Chester Metric Marathon	26.2km	2 Oct	2:01:29	71.61%
Southport parkrun	5km	24 Sep	19:45	77.26%
Southport parkrun	5km	17 Sep	19:55	76.61%
Southport parkrun	5km	10 Sep	19:54	76.67%
Wigan 10k	10km	4 Sep	41:32	75.94%
Southport parkrun	5km	27 Aug	20:02	76.16%
Southport parkrun	5km	20 Aug	20:25	74.73%
Southport parkrun	5km	6 Aug	20:02	76.16%
Southport parkrun	5km	30 Jul	20:10	75.66%
Southport parkrun	5km	23 Jul	20:17	75.87%
Southport Half Marathon	13.1mi	3 Jul	1:33:55	72.89%
Southport parkrun	5km	25 Jun	20:19	75.75%
Southport parkrun	5km	18 Jun	20:36	74.71%
Southport Parkrun	5km	11 Jun	20:40	74.46%
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	29 May	1:35:29	71.69%
Great North West Half Marathon	13.1mi	21 Feb	1:40:39	67.58%
2015	Distance	Date	Result	WAVA
Pennington Flash parkrun	5km	10 Oct	20:35	74.30%
Pennington Flash parkrun	5km	26 Sep	20:33	74.42%
Pennington Flash parkrun	5km	19 Sep	20:40	74.00%
Wigan 10k, Wigan	10km	6 Sep	42:54	73.06%
Pennington Flash parkrun	5km	8 Aug	21:00	72.82%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	14 Jun	3:49:30	62.16%
Pennington Flash parkrun	5km	30 May	21:41	70.53%
Pennington Flash parkrun	5km	16 May	22:16	68.68%
Plymvalley parkrun	5km	9 May	22:47	67.12%
Plymvalley parkrun	5km	2 May	22:22	68.37%
Plymvalley parkrun	5km	21 Mar	22:15	68.33%
Plymvalley parkrun	5km	14 Mar	22:44	66.88%
Plymvalley parkrun	5km	21 Feb	24:33	61.93%
Plymvalley parkrun	5km	14 Feb	24:32	61.97%
Plymvalley parkrun	5km	7 Feb	23:00	66.11%
Plymvalley parkrun	5km	17 Jan	23:26	64.88%
Plymvalley parkrun	5km	1 Jan	24:00	63.35%
2014	Distance	Date	Result	WAVA
Plymvalley parkrun	5km	27 Dec	23:40	64.24%
Plymvalley parkrun	5km	20 Dec	23:26	64.88%
Plymvalley parkrun	5km	13 Dec	23:17	65.30%
Plymvalley parkrun	5km	22 Nov	23:08	65.73%
Plymvalley parkrun	5km	15 Nov	23:32	64.61%
Plymvalley parkrun	5km	8 Nov	25:18	60.10%
Plymouth 10k	10km	2 Nov	44:43	69.69%
Plymvalley parkrun	5km	1 Nov	23:16	65.35%
Plymvalley parkrun	5km	18 Oct	22:44	66.88%
Plymvalley parkrun	5km	11 Oct	22:58	66.20%
MBNA Chester Marathon	26.2mi	5 Oct	3:51:32	59.94%
Plymvalley parkrun	5km	27 Sep	22:59	66.15%
Plymvalley parkrun	5km	20 Sep	22:24	67.88%
Plymvalley parkrun	5km	13 Sep	22:29	67.63%
Wigan 10k	10km	7 Sep	1:18:38	39.49%
Plymvalley parkrun	5km	30 Aug	22:13	68.44%
Plymvalley parkrun	5km	23 Aug	22:14	68.39%
Plymvalley Parkrun	5km	16 Aug	21:43	70.01%
Plymvalley Parkrun	5km	9 Aug	22:34	67.38%
Indian Queens Half Marathon	13.1mi	3 Aug	1:46:43	62.83%
Plymvalley Parkrun	5km	26 Jul	22:13	68.44%
Plymvalley Parkrun	5km	19 Jul	22:39	67.13%
Plymvalley Parkrun	5km	12 Jul	22:48	66.69%
Duckponds 7k	7km	12 Jul	30:57	69.95%
Lanhydrock Parkrun	5km	5 Jul	23:59	63.40%
Plym valley parkrun	5km	28 Jun	22:07	68.75%
RN Athletic Champs - 5000m	5km	18 Jun	20:42	73.45%
Plymvalley Parkrun	5km	14 Jun	22:08	68.69%
Plymvalley Parkrun	5km	7 Jun	22:40	67.08%
Plymvalley Parkrun	5km	31 May	22:18	68.18%
Plymvalley parkrun	5km	3 May	22:10	68.59%
Plym valley parkrun	5km	26 Apr	22:41	67.03%
Plymvalley parkrun	5km	19 Apr	22:31	67.53%
Plymvalley parkrun	5km	12 Apr	22:14	68.39%
Plymvalley parkrun	5km	29 Mar	24:37	61.76%
Plymvalley parkrun	5km	22 Mar	22:52	66.15%
Run Falmouth	13.1mi	16 Mar	1:47:46	61.89%
Plymvalley parkrun	5km	1 Mar	23:48	63.55%
January Jaunt	10km	12 Jan	47:22	65.23%
Plymvalley parkrun	5km	11 Jan	24:13	62.03%
Plymvalley parkrun	5km	4 Jan	25:43	58.41%
Plymvalley parkrun	5km	1 Jan	26:29	56.72%
2013	Distance	Date	Result	WAVA
Plymvalley parkrun	5km	14 Dec	24:15	61.94%
Plymvalley parkrun	5km	7 Dec	23:18	64.47%
Plymvalley parkrun	5km	9 Nov	23:51	62.98%
Plymouth 10K	10km	3 Nov	44:56	68.77%
Plymvalley parkrun	5km	26 Oct	23:18	64.47%
Plymvalley parkrun	5km	19 Oct	23:40	63.47%
Plymvalley parkrun	5km	12 Oct	22:46	65.98%
Plymvalley parkrun	5km	5 Oct	23:04	65.12%
Plymvalley parkrun	5km	21 Sep	23:42	63.38%
Plymvalley parkrun	5km	14 Sep	23:26	64.10%
Wigan 10k	10km	8 Sep	45:19	68.18%
Plymvalley parkrun	5km	31 Aug	23:27	64.05%
Pennington Flash parkrun	5km	10 Aug	22:01	68.22%
Plymvalley parkrun	5km	3 Aug	23:15	64.60%
Plymvalley parkrun	5km	20 Jul	22:47	65.93%
Duckponds 7k	7km	13 Jul	31:45	67.44%
Plymvalley parkrun	5km	6 Jul	22:28	66.86%
Plymvalley parkrun	5km	22 Jun	22:54	65.59%
2012	Distance	Date	Result	WAVA
Saltram 10K	10km	1 Sep	48:49	63.02%
Indian Queens Half Marathon	13.1mi	5 Aug	1:38:39	67.28%
6 Moor Miles	6mi	29 Jul	48:04	61.80%
Plymouth Half Marathon	13.1mi	3 Jun	1:34:08	70.51%
2011	Distance	Date	Result	WAVA
First Chance 10k	10km	2 Jan	49:31	61.69%
2010	Distance	Date	Result	WAVA
Run 10k Plymouth City	10km	24 Oct	48:11	63.40%
Truro Half marathon	13.1mi	19 Sep	1:56:38	56.46%
Plymouth Half Marathon	13.1mi	30 May	1:57:17	56.15%

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