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NavyAl F40

About

Race Times

All Races

Mileage

Training

No clubs listed.

Races
172
Miles
7245
Miles
4353
WAVA
82.13%
5k
18:52
10k
39:21
10M
1:05:35
Half
1:26:59
Mara
3:35:50

About Me

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

Race Standard

Hyena (56)

Planned Races

20 May 18	Liverpool Rock 'n' Roll Half Marathon
16 Jun 18	Rat Race The Wall
09 Sep 18	Wigan 10k

Groups

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

2018 Targets

RUN
1500

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Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018
5km	Southport parkrun5km	18:52	6:04	82.13	135				22:01	20:42	20:33	19:37	18:52	19:37
7km	Duckponds 7k7km	30:57	7:07	69.95	2				31:45	30:57
6mi	6 Moor Miles6mi	48:04	8:01	61.99	1			48:04
10km	Wigan 10k10km	39:21	6:20	80.71	12	48:11	49:31	48:49	44:56	44:43	42:54	41:32	39:21
10mi	Sweatshop 1010mi	1:05:35	6:34	78.77	3								1:05:35
13.1mi	Southport Half Marathon (Tour of Merseyside Race One)13.1mi	1:26:59	6:38	79.24	13	1:56:38		1:34:08		1:46:43		1:33:55	1:26:59
26.2km	MBNA Chester Metric Marathon26.2km	1:52:42	6:55	77.86	2							2:01:29	1:52:42
26.2mi	Plym Trail Series WINTER Weekend Marathon Day 126.2mi	3:35:50	8:14	67.52	3					3:51:32	3:49:30			3:35:50
50mi	Liverpool To Manchester L2M Ultra50mi	8:17:00	9:56	56.62	1									8:17:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	146	159	150	86	0	0	0	0	0	0	0	0	541
2018	4	0	4	0	0	0	0	0	0	0	0	0	8
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 24th Mar Mar 24	Sun 25th Mar Mar 25	Mon 26th Mar Mar 26	Tue 27th Mar Mar 27	Wed 28th Mar Mar 28	Thu 29th Mar Mar 29	Fri 30th Mar Mar 30
1.5m, 12:33 Running - General Split Summary === 1) 1m - 7:48(7:48/m) 171/178bpm 115cal 7.69/8.52mph 2) 0.53m - 4:45(8:56/m) 170/181bpm 70cal 6.72/8.2mph Add a comment 3.1m, 21:07 Running - parkrun Started at the back, slow around first lap then sped up with fewer people around. Still managed 3rd lady, 21st overall. 22mins official Split Summary === 1) 1m - 7:36(7:36/m) 173/185bpm 112cal 7.89/11.86mph 2) 1m - 6:49(6:49/m) 165/183bpm 98cal 8.81/10.85mph 3) 1m - 6:37(6:37/m) 165/170bpm 96cal 9.07/15.7mph 4) 0.02m - 6(4:42/m) 167/169bpm 1cal 12.78/15.7mph Add a comment 2.6m, 21:18 Running - Easy Split Summary === 1) 1m - 8:12(8:12/m) 148/170bpm 98cal 7.32/7.95mph 2) 1m - 8:18(8:18/m) 136/147bpm 96cal 7.23/8.08mph 3) 0.58m - 4:49(8:16/m) 128/137bpm 46cal 7.26/7.91mph Add a comment 1.6m, 26:37 Cross-Training - Walking Split Summary === 1) 1m - 17:07(17:07/m) 78cal 56/93rpm 3.51/6.85mph 2) 0.56m - 9:30(17:01/m) 40cal 54/62rpm 3.53/4.32mph Add a comment	1.9m, 12:22 Cycling - General Split Summary === 1) 1.9m - 12:22(6:29/m) 115/128bpm 102cal 9.25/14.05mph Add a comment 1.3m, 20:38 Cross-Training - Exercise Class TKO boxercise Split Summary === 1) 1.33m - 20:38(15:31/m) 109/154bpm 131cal 53/112rpm 3.87/11.69mph Add a comment 4km, 25:20 Cross-Training - Elliptical Split Summary === 1) 2.48m - 25:20(10:14/m) 115/136bpm 200cal 75/105rpm 5.87/8.47mph Add a comment 0m, 8:30 Cross-Training - Weights Upperbody Split Summary === 1) 0.03m - 8:30(4:18:58/m) 93/106bpm 33cal 5/62rpm 0.23/4.4mph Add a comment 2.2m, 12:30 Cycling - General Split Summary === 1) 2.15m - 12:30(5:49/m) 111/134bpm 95cal 10.31/18.93mph Add a comment	1m, 17:04 Cross-Training - Walking Split Summary === 1) 0.96m - 17:04(17:51/m) 75/87bpm 47cal 55/63rpm 3.36/4.3mph Add a comment 1.6m, 27:33 Cross-Training - Walking Split Summary === 1) 1m - 16:45(16:45/m) 79/89bpm 48cal 58/63rpm 3.58/3.74mph 2) 0.64m - 10:48(16:48/m) 82/88bpm 35cal 57/63rpm 3.57/4.01mph Add a comment 0.1m, 1:00:48 Cross-Training - Yoga Split Summary === 1) 0.09m - 1:00:48(11:45:35/m) 62/84bpm 85cal 2/96rpm 0.09/5.32mph Add a comment 1.8m, 32:59 Cross-Training - Walking Split Summary === 1) 1m - 18:02(18:02/m) 77/89bpm 52cal 56/74rpm 3.33/25.94mph 2) 0.82m - 14:57(18:11/m) 77/84bpm 45cal 56/63rpm 3.3/3.55mph Add a comment	3.2m, 28:08 Running - Easy Split Summary === 1) 1m - 7:50(7:50/m) 128/138bpm 85cal 7.66/8.35mph 2) 1m - 8:56(8:56/m) 120/144bpm 80cal 6.71/8.04mph 3) 1m - 9:33(9:33/m) 117/146bpm 76cal 6.28/6.66mph 4) 0.18m - 1:48(9:51/m) 127/142bpm 16cal 6.09/6.28mph Add a comment 2.5m, 16:29 Running - Drills 10x 400m loops Split Summary === 1) 1m - 6:26(6:26/m) 134/153bpm 68cal 9.32/9.98mph 2) 1m - 6:57(6:57/m) 128/150bpm 64cal 8.64/10.16mph 3) 0.49m - 3:06(6:19/m) 135/155bpm 30cal 9.51/10.42mph Add a comment 2.2m, 19:22 Running - Easy Split Summary === 1) 1m - 9:11(9:11/m) 116/127bpm 85cal 6.53/7.97mph 2) 1m - 8:15(8:15/m) 128/133bpm 91cal 7.28/8.62mph 3) 0.23m - 1:56(8:28/m) 130/131bpm 21cal 7.09/7.47mph Add a comment	5.5km, 30:17 Cross-Training - Elliptical Split Summary === 1) 2.44m - 30:17(12:25/m) 109/132bpm 211cal 62/103rpm 4.83/8.29mph Add a comment 0.3m, 20:03 Cross-Training - Bodyweight Fitn Split Summary === 1) 0.33m - 20:03(1:00:22/m) 97/120bpm 101cal 16/93rpm 0.99/8.27mph Add a comment 0m, 11:33 Cross-Training - Weights Upperbody and core Split Summary === 1) 0.02m - 11:33(9:09:43/m) 87/115bpm 37cal 3/62rpm 0.11/3.61mph Add a comment 0.8m, 12:06 Cross-Training - Walking Split Summary === 1) 0.77m - 12:06(15:44/m) 88/102bpm 55cal 61/93rpm 3.81/4.95mph Add a comment	6m, 49:25 Running - Easy Split Summary === 1) 1m - 8:08(8:08/m) 121/135bpm 54cal 7.38/9.23mph 2) 1m - 8:25(8:25/m) 132/139bpm 96cal 7.12/7.97mph 3) 1m - 8:08(8:08/m) 132/137bpm 87cal 7.38/8.7mph 4) 1m - 8:28(8:28/m) 133/137bpm 90cal 7.09/8.77mph 5) 1m - 8:15(8:15/m) 136/141bpm 90cal 7.27/8.27mph 6) 0.95m - 8:01(8:27/m) 133/141bpm 77cal 7.1/7.78mph Add a comment	1.4m, 18:24 Cross-Training - Walking Split Summary === 1) 1m - 13:44(13:44/m) 74cal 64/85rpm 4.37/6.05mph 2) 0.38m - 4:40(12:18/m) 40cal 67/85rpm 4.88/6.76mph Add a comment 1.4m, 25:00 Cross-Training - Walking Split Summary === 1) 1m - 17:29(17:29/m) 77cal 55/61rpm 3.43/3.97mph 2) 0.43m - 7:31(17:27/m) 33cal 57/60rpm 3.44/3.63mph Add a comment
Sat 31st Mar Mar 31	Sun 1st Apr Apr 1	Mon 2nd Apr Apr 2	Tue 3rd Apr Apr 3	Wed 4th Apr Apr 4	Thu 5th Apr Apr 5	Fri 6th Apr Apr 6
1.4m, 20:26 Cross-Training - Walking Split Summary === 1) 1m - 15:00(15:00/m) 71cal 63/78rpm 4/4.51mph 2) 0.35m - 5:26(15:31/m) 26cal 60/67rpm 3.87/4.53mph Add a comment 3m, 50:06 Cross-Training - Walking Split Summary === 1) 1m - 17:35(17:35/m) 74cal 54/63rpm 3.41/4.01mph 2) 1m - 16:49(16:49/m) 73cal 55/64rpm 3.57/4.36mph 3) 1m - 15:42(15:46/m) 71cal 59/68rpm 3.81/4.44mph Add a comment 1.1m, 17:19 Cross-Training - Walking Split Summary === 1) 1m - 16:19(16:19/m) 76cal 60/128rpm 3.68/4.03mph 2) 0.06m - 1:00(16:56/m) 4cal 58/61rpm 3.54/3.59mph Add a comment	1.4m, 19:06 Cross-Training - Walking Split Summary === 1) 1m - 14:07(14:07/m) 70cal 66/85rpm 4.25/4.49mph 2) 0.36m - 4:59(13:54/m) 26cal 67/86rpm 4.32/4.82mph Add a comment	50m, 8:17:38 Running - Race Split Summary === 1) 1m - 9:18(9:18/m) 107cal 6.45/7.53mph 2) 1m - 9:06(9:06/m) 112cal 6.6/7.1mph 3) 1m - 9:13(9:13/m) 111cal 6.51/7.49mph 4) 1m - 9:04(9:04/m) 114cal 6.62/10.35mph 5) 1m - 9:12(9:12/m) 116cal 6.52/8.72mph 6) 1m - 8:57(8:57/m) 113cal 6.71/7.41mph 7) 1m - 8:53(8:53/m) 112cal 6.76/7.45mph 8) 1m - 8:59(8:59/m) 108cal 6.68/7.87mph 9) 1m - 8:27(8:27/m) 108cal 7.1/8.41mph 10) 1m - 8:29(8:29/m) 112cal 7.07/10.5mph 11) 1m - 8:42(8:42/m) 113cal 6.89/9.08mph 12) 1m - 8:42(8:42/m) 114cal 6.89/7.83mph 13) 1m - 8:32(8:32/m) 111cal 7.03/10.21mph 14) 1m - 8:26(8:26/m) 112cal 7.12/10.29mph 15) 1m - 8:10(8:10/m) 114cal 7.35/8.54mph 16) 1m - 8:26(8:26/m) 113cal 7.11/7.68mph 17) 1m - 8:30(8:30/m) 107cal 7.06/8.62mph 18) 1m - 9:06(9:06/m) 107cal 6.6/7.95mph 19) 1m - 8:56(8:56/m) 112cal 6.72/8.45mph 20) 1m - 8:52(8:52/m) 112cal 6.77/9.29mph 21) 1m - 8:49(8:49/m) 113cal 6.8/8.37mph 22) 1m - 8:58(8:58/m) 112cal 6.69/7.08mph 23) 1m - 9:02(9:02/m) 112cal 6.65/7.03mph 24) 1m - 9:05(9:05/m) 112cal 6.61/6.82mph 25) 1m - 10:27(10:27/m) 106cal 5.74/7.1mph 26) 1m - 9:56(9:56/m) 108cal 6.04/8.39mph 27) 1m - 9:49(9:49/m) 114cal 6.11/9.08mph 28) 1m - 9:07(9:07/m) 114cal 6.58/8.54mph 29) 1m - 10:33(10:33/m) 98cal 5.69/7.03mph 30) 1m - 9:24(9:24/m) 107cal 6.38/7.6mph 31) 1m - 9:23(9:23/m) 114cal 6.39/7.64mph 32) 0.28m - 3:05(10:52/m) 33cal 5.52/8.58mph Add a comment	-	1.7m, 26:55 Cross-Training - Walking Split Summary === 1) 1m - 16:33(16:33/m) 88/96bpm 57cal 59/64rpm 3.63/4.01mph 2) 0.66m - 10:22(15:46/m) 92/98bpm 38cal 59/66rpm 3.81/4.7mph Add a comment 0.1m, 1:03:29 Cross-Training - Yoga Legs still killing me after Monday but thought yoga might help Split Summary === 1) 0.1m - 1:03:29(10:18:44/m) 67/89bpm 109cal 2/63rpm 0.1/4.05mph Add a comment 1.6m, 28:41 Cross-Training - Walking Split Summary === 1) 1m - 17:50(17:50/m) 83/89bpm 59cal 56/64rpm 3.36/4.61mph 2) 0.61m - 10:51(17:50/m) 82/91bpm 37cal 57/64rpm 3.36/3.55mph Add a comment	1.3m, 23:22 Cross-Training - Walking Split Summary === 1) 1m - 17:33(17:33/m) 81/89bpm 55cal 57/62rpm 3.42/7.64mph 2) 0.31m - 5:49(18:48/m) 77/88bpm 15cal 51/62rpm 3.19/4.91mph Add a comment 2.5m, 22:18 Cross-Training - Elliptical Split Summary === 1) 1.1m - 22:18(20:14/m) 110/120bpm 145cal 48/62rpm 2.96/3.88mph Add a comment 0.1m, 19:00 Cross-Training - Weights Upperbody Split Summary === 1) 0.08m - 19:00(4:09:26/m) 92/120bpm 69cal 5/70rpm 0.24/5.18mph Add a comment	-
Sat 7th Apr Apr 7	Sun 8th Apr Apr 8	Mon 9th Apr Apr 9	Tue 10th Apr Apr 10	Wed 11th Apr Apr 11	Thu 12th Apr Apr 12	Fri 13th Apr Apr 13
2.7m, 1:05:46 Cross-Training - Walking Split Summary === 1) 1m - 22:24(22:24/m) 78cal 48/73rpm 2.68/6.76mph 2) 1m - 25:35(25:35/m) 88cal 47/64rpm 2.34/7.01mph 3) 0.73m - 17:47(24:15/m) 56cal 43/64rpm 2.47/3.03mph Add a comment	5.7m, 49:53 Running - Easy Tourist/recovery run round Shrewsbury Split Summary === 1) 1m - 8:38(8:38/m) 169/184bpm 124cal 6.95/7.41mph 2) 1m - 9:42(9:42/m) 136/186bpm 87cal 6.19/7.62mph 3) 1m - 8:56(8:56/m) 125/134bpm 73cal 6.72/8.16mph 4) 1m - 9:19(9:19/m) 128/141bpm 76cal 6.44/7.53mph 5) 1m - 7:37(7:37/m) 143/158bpm 88cal 7.88/11.23mph 6) 0.68m - 5:42(8:20/m) 147/155bpm 68cal 7.21/8.06mph Add a comment	5.3m, 43:49 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 163/174bpm 93cal 7.63/10.33mph 2) 1m - 8:02(8:02/m) 152/171bpm 109cal 7.47/8.93mph 3) 1m - 7:53(7:53/m) 143/158bpm 99cal 7.61/10.77mph 4) 1m - 8:24(8:24/m) 138/143bpm 97cal 7.14/8.58mph 5) 1m - 9:08(9:08/m) 141/155bpm 103cal 6.57/8.06mph 6) 0.29m - 2:29(8:41/m) 146/148bpm 30cal 6.91/7.03mph Add a comment	3.6m, 31:24 Running - Easy Split Summary === 1) 1m - 7:54(7:54/m) 161/172bpm 106cal 7.59/8.52mph 2) 1m - 8:59(8:59/m) 153/196bpm 84cal 6.68/8.1mph 3) 1m - 9:04(9:04/m) 148/183bpm 69cal 6.62/7.1mph 4) 0.61m - 5:27(8:59/m) 132/152bpm 49cal 6.68/7.03mph Add a comment 4m, 34:10 Running - Intervals Selworthy Rd x10. Still felt the ultra in my legs. Sluggish and achy. Split Summary === 1) 1m - 8:16(8:16/m) 132/148bpm 96cal 7.25/8.7mph 2) 1m - 8:31(8:31/m) 134/152bpm 101cal 7.04/13.23mph 3) 1m - 8:40(8:40/m) 132/150bpm 93cal 6.92/8.12mph 4) 1m - 8:23(8:23/m) 133/148bpm 90cal 7.16/8.6mph 5) 0.03m - 19(8:55/m) 139/141bpm 3cal 6.73/7.41mph Add a comment 3.4m, 30:46 Running - Easy Split Summary === 1) 1m - 9:04(9:04/m) 127/146bpm 97cal 6.62/7.35mph 2) 1m - 9:28(9:28/m) 129/152bpm 99cal 6.34/10.37mph 3) 1m - 8:38(8:38/m) 132/145bpm 92cal 6.95/7.2mph 4) 0.41m - 3:36(8:43/m) 134/142bpm 42cal 6.88/7.1mph Add a comment	1.1m, 18:21 Cross-Training - Walking Split Summary === 1) 1m - 16:47(16:47/m) 79/107bpm 40cal 58/103rpm 3.57/3.92mph 2) 0.08m - 1:34(18:40/m) 76/80bpm 3cal 54/62rpm 3.21/3.57mph Add a comment 1.6m, 27:34 Cross-Training - Walking Split Summary === 1) 1m - 17:02(17:02/m) 80/89bpm 46cal 55/63rpm 3.52/4.22mph 2) 0.63m - 10:33(16:49/m) 80/87bpm 33cal 58/61rpm 3.57/4.05mph Add a comment 0.1m, 1:00:27 Cross-Training - Yoga Split Summary === 1) 0.05m - 1:00:27(21:02:27/m) 66/89bpm 89cal 1/63rpm 0.05/4.55mph Add a comment 1.7m, 28:29 Cross-Training - Walking Split Summary === 1) 1m - 17:21(17:21/m) 78/85bpm 46cal 56/62rpm 3.46/5.24mph 2) 0.65m - 11:08(17:14/m) 78/84bpm 29cal 57/61rpm 3.48/3.63mph Add a comment	1.5m, 26:45 Cross-Training - Walking Split Summary === 1) 1m - 17:29(17:29/m) 77cal 56/67rpm 3.43/4.32mph 2) 0.5m - 9:16(18:39/m) 38cal 55/62rpm 3.22/4.07mph Add a comment	0.2m, 28:28 Cross-Training - Kettlebells Split Summary === 1) 0.23m - 28:28(2:04:45/m) 105/136bpm 167cal 7/99rpm 0.48/7.06mph Add a comment 5km, 27:56 Cross-Training - Elliptical Split Summary === 1) 2.45m - 27:56(11:24/m) 120/140bpm 227cal 66/99rpm 5.26/8.41mph Add a comment
Sat 14th Apr Apr 14	Sun 15th Apr Apr 15	Mon 16th Apr Apr 16	Tue 17th Apr Apr 17	Wed 18th Apr Apr 18	Thu 19th Apr Apr 19	Fri 20th Apr Apr 20
1.4m, 11:25 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 168/177bpm 109cal 7.63/8.83mph 2) 0.41m - 3:33(8:36/m) 169/175bpm 48cal 6.98/8.52mph Add a comment 3.1m, 19:57 Running - parkrun Tired Split Summary === 1) 1m - 6:27(6:27/m) 163/179bpm 94cal 9.31/10.25mph 2) 1m - 7:04(7:04/m) 164/174bpm 103cal 8.48/12.75mph 3) 0.91m - 6:26(7:05/m) 165/167bpm 95cal 8.48/9.23mph Add a comment 1.9m, 17:13 Running - Easy Split Summary === 1) 1m - 8:56(8:56/m) 132/141bpm 102cal 6.72/7.49mph 2) 0.93m - 8:17(8:54/m) 134/146bpm 88cal 6.75/7.87mph Add a comment 1.7m, 28:10 Cross-Training - Walking Split Summary === 1) 1m - 16:54(16:54/m) 75cal 57/64rpm 3.55/4.51mph 2) 0.71m - 11:16(15:47/m) 52cal 59/63rpm 3.8/4.07mph Add a comment 1.7m, 30:51 Cross-Training - Walking Split Summary === 1) 1m - 18:48(18:48/m) 77cal 52/62rpm 3.19/3.59mph 2) 0.72m - 12:04(16:43/m) 53cal 56/93rpm 3.59/4.17mph Add a comment	1.1m, 19:29 Cross-Training - Walking Split Summary === 1) 1m - 17:55(17:55/m) 75cal 56/62rpm 3.35/3.99mph 2) 0.08m - 1:34(18:30/m) 6cal 55/60rpm 3.24/3.51mph Add a comment 7.1m, 56:41 Running - General Split Summary === 1) 1m - 8:16(8:16/m) 136/170bpm 91cal 7.26/7.68mph 2) 1m - 8:01(8:01/m) 120/175bpm 88cal 7.48/7.62mph 3) 1m - 7:55(7:55/m) 154/172bpm 110cal 7.57/7.87mph 4) 1m - 7:54(7:54/m) 140/145bpm 87cal 7.59/9.08mph 5) 1m - 7:59(7:59/m) 140/143bpm 84cal 7.51/9.1mph 6) 1m - 8:06(8:06/m) 142/147bpm 86cal 7.4/9.87mph 7) 1m - 7:52(7:52/m) 148/152bpm 95cal 7.63/8.27mph 8) 0.08m - 38(7:55/m) 147/148bpm 7cal 7.59/9.35mph Add a comment	1.6m, 26:39 Cross-Training - Walking Split Summary === 1) 1m - 16:43(16:43/m) 82/106bpm 75cal 56/82rpm 3.59/3.99mph 2) 0.59m - 9:57(16:50/m) 85/92bpm 31cal 57/61rpm 3.56/4.15mph Add a comment 0.1m, 1:02:49 Cross-Training - Yoga Split Summary === 1) 0.08m - 1:02:49(12:39:16/m) 66/90bpm 52cal 2/62rpm 0.08/3.78mph Add a comment 1.8m, 31:50 Cross-Training - Walking Split Summary === 1) 1m - 17:01(17:01/m) 52/112bpm 78cal 58/79rpm 3.53/4.63mph 2) 0.84m - 14:50(17:35/m) 32/37bpm 65cal 56/61rpm 3.41/3.61mph Add a comment	1.9m, 31:12 Cross-Training - Walking Split Summary === 1) 1m - 16:15(16:15/m) 75/86bpm 38cal 58/63rpm 3.69/5.05mph 2) 0.92m - 14:57(16:16/m) 78/85bpm 42cal 57/61rpm 3.69/5.13mph Add a comment 4km, 22:15 Cross-Training - Elliptical Split Summary === 1) 1.64m - 22:15(13:34/m) 114/133bpm 154cal 62/94rpm 4.42/7.58mph Add a comment 0.1m, 19:37 Cross-Training - Strengthening KB bent over row, glute bridge, halos, planks Split Summary === 1) 0.14m - 19:37(2:20:28/m) 95/120bpm 82cal 9/64rpm 0.43/3.88mph Add a comment 1.9m, 32:07 Cross-Training - Walking Split Summary === 1) 1m - 17:05(17:05/m) 104/120bpm 84cal 56/63rpm 3.51/7.85mph 2) 0.92m - 15:02(16:25/m) 103/126bpm 75cal 57/60rpm 3.66/3.9mph Add a comment	-	5.2km, 27:43 Cross-Training - Elliptical Split Summary === 1) 2.5m - 27:43(11:04/m) 119/138bpm 237cal 68/99rpm 5.42/8.91mph Add a comment 0.2m, 27:58 Cross-Training - Weights Split Summary === 1) 0.15m - 27:58(3:02:38/m) 99/122bpm 123cal 7/110rpm 0.33/6.35mph Add a comment	-

2018	Date	Result	WAVA
Southport parkrun	14 Apr		0.00%
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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