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NavyAl F40

About

Race Times

All Races

Mileage

Training

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FERC

Races
191
Miles
8305
Miles
4591
WAVA
82.13%
5k
18:52
10k
39:21
10M
1:05:35
Half
1:26:59
Mara
3:32:27

About Me

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

Planned Races

18 Jan 19	Muscat Half Marathon
03 Mar 19	Oulton Park Running Grand Prix
17 Mar 19	Run Wigan Festival Half Marathon

Groups

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

2019 Targets

RUN
1500

Set your targets for 2019

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Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	Southport parkrun5km	18:52	6:04	82.13	145				22:01	20:42	20:33	19:37	18:52	19:37	21:48
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	13	48:11	49:31	48:49	44:56	44:43	42:54	41:32	39:21	42:30
10mi	Sweatshop 1010mi	1:05:35	6:34	78.77	5								1:05:35	1:09:27
13.1mi	Southport Half Marathon (Tour of Merseyside Race One)13.1mi	1:26:59	6:38	79.24	14	1:56:38		1:34:08		1:46:43		1:33:55	1:26:59	1:52:48
26.2km	MBNA Chester Metric Marathon26.2km	1:52:42	6:55	77.86	2							2:01:29	1:52:42
26.2mi	Running Grand Prix Oulton Park26.2mi	3:32:27	8:07	69.41	7					3:51:32	3:49:30			3:32:27	3:38:20
50mi	Liverpool To Manchester L2M Ultra50mi	8:17:00	9:56	56.62	1									8:17:00
69mi	Rat Race The Wall69mi	15:04:04	13:06	42.96	1									15:04:04

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	72	0	0	0	0	0	0	0	0	0	0	0	72
2019	15	0	0	0	0	0	0	0	0	0	0	0	15
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 21st Dec Dec 21	Sat 22nd Dec Dec 22	Sun 23rd Dec Dec 23	Mon 24th Dec Dec 24	Tue 25th Dec Dec 25	Wed 26th Dec Dec 26	Thu 27th Dec Dec 27
0mi, 1:08:17 Cross-Training - Yoga Split Summary === 1) 0m - 1:08:17(/m) 72/118bpm 151cal 58/62rpm Add a comment 3.1mi, 24:12 Running - Treadmill Split Summary === 1) 1m - 9:01(9:01/m) 133/150bpm 98cal 6.66/7.45mph 2) 1m - 8:27(8:27/m) 142/149bpm 100cal 7.1/8.22mph 3) 0.83m - 6:45(8:10/m) 147/157bpm 83cal 7.34/7.68mph Add a comment 0mi, 25:44 Cross-Training - Weights Upperbody Split Summary === 1) 0m - 25:44(/m) 99/143bpm 134cal Add a comment 0mi, 13:15 Cross-Training - Elliptical Split Summary === 1) 0m - 13:15(/m) 148/158bpm 166cal 93/104rpm Add a comment 1mi, 17:34 Cross-Training - Walking Split Summary === 1) 1m - 17:09(17:09/m) 95/131bpm 89cal 61/86rpm 3.5/6.16mph 2) 0.02m - 25(17:07/m) 121/125bpm 3cal 62/65rpm 3.51/3.82mph Add a comment	3.1mi, 25:27 Running - General Split Summary === 1) 1m - 8:27(8:27/m) 164/183bpm 118cal 7.1/8.14mph 2) 1m - 8:09(8:09/m) 170/174bpm 119cal 7.36/8.14mph 3) 1m - 8:06(8:06/m) 171/180bpm 119cal 7.4/7.76mph 4) 0.09m - 45(7:58/m) 176/179bpm 11cal 7.53/7.7mph Add a comment 3.1mi, 20:50 Running - parkrun Split Summary === 1) 1m - 6:45(6:45/m) 156/171bpm 90cal 8.9/10.77mph 2) 1m - 7:17(7:17/m) 163/176bpm 102cal 8.24/8.89mph 3) 0.94m - 6:48(7:13/m) 169/180bpm 98cal 8.31/10.06mph Add a comment 1.3mi, 10:10 Running - General Split Summary === 1) 1m - 7:58(7:58/m) 139/160bpm 93cal 7.53/8.39mph 2) 0.27m - 2:12(8:03/m) 149/164bpm 27cal 7.45/8.06mph Add a comment	2.4mi, 20:01 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 148/182bpm 106cal 7.03/7.95mph 2) 1m - 8:27(8:27/m) 162/175bpm 114cal 7.1/7.87mph 3) 0.36m - 3:02(8:25/m) 141/152bpm 32cal 7.12/7.58mph Add a comment 2.5mi, 21:01 Cross-Training - Elliptical Split Summary === 1) 0m - 21:01(/m) 91/114bpm 92cal Add a comment 0mi, 21:25 Cross-Training - Weights Leg ext (50kg), single leg deadlift, side lunges, head stands Split Summary === 1) 0m - 21:25(/m) 86/99bpm 80cal 51/58rpm Add a comment 2.4mi, 19:46 Running - General Split Summary === 1) 1m - 8:08(8:08/m) 129/145bpm 82cal 7.38/7.87mph 2) 1m - 8:15(8:15/m) 129/148bpm 78cal 7.27/7.68mph 3) 0.4m - 3:23(8:33/m) 139/151bpm 36cal 7.02/7.66mph Add a comment 1.4mi, 25:41 Cross-Training - Walking Split Summary === 1) 1m - 18:23(18:23/m) 88/105bpm 73cal 59/88rpm 3.26/4.59mph 2) 0.44m - 7:18(16:44/m) 84/88bpm 24cal 58/62rpm 3.58/4.01mph Add a comment	5.5mi, 45:16 Running - General Split Summary === 1) 1m - 7:59(7:59/m) 140/168bpm 93cal 7.51/8.18mph 2) 1m - 8:21(8:21/m) 148/155bpm 104cal 7.18/8.29mph 3) 1m - 8:05(8:05/m) 149/162bpm 100cal 7.42/7.83mph 4) 1m - 8:24(8:24/m) 141/152bpm 87cal 7.14/7.91mph 5) 1m - 8:28(8:28/m) 140/153bpm 83cal 7.08/7.87mph 6) 0.47m - 3:59(8:24/m) 139/146bpm 35cal 7.14/7.93mph Add a comment 3mi, 50:01 Cross-Training - Walking Split Summary === 1) 1m - 16:01(16:01/m) 94/103bpm 75cal 61/64rpm 3.74/5.01mph 2) 1m - 16:58(16:58/m) 93/111bpm 71cal 60/65rpm 3.54/5.78mph 3) 1m - 16:25(16:25/m) 92/117bpm 65cal 59/78rpm 3.66/6.12mph 4) 0.04m - 37(17:02/m) 89/90bpm 2cal 59/61rpm 3.52/3.99mph Add a comment	2.3mi, 19:01 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 132/141bpm 94cal 7.01/7.45mph 2) 1m - 7:55(7:55/m) 141/148bpm 95cal 7.58/7.85mph 3) 0.32m - 2:33(7:52/m) 140/148bpm 29cal 7.63/8.08mph Add a comment	-	7.2mi, 1:01:51 Running - Easy Split Summary === 1) 1m - 8:42(8:42/m) 144/156bpm 110cal 6.89/7.62mph 2) 1m - 8:24(8:24/m) 152/166bpm 113cal 7.14/7.49mph 3) 1m - 8:26(8:26/m) 157/170bpm 116cal 7.11/7.41mph 4) 1m - 8:31(8:31/m) 163/173bpm 121cal 7.05/7.47mph 5) 1m - 8:34(8:34/m) 162/181bpm 120cal 7/7.81mph 6) 1m - 8:45(8:45/m) 147/169bpm 92cal 6.86/7.45mph 7) 1m - 8:34(8:34/m) 140/153bpm 56cal 7/7.74mph 8) 0.21m - 1:55(9:12/m) 142/147bpm 15cal 6.52/7.08mph Add a comment
Fri 28th Dec Dec 28	Sat 29th Dec Dec 29	Sun 30th Dec Dec 30	Mon 31st Dec Dec 31	Tue 1st Jan Jan 1	Wed 2nd Jan Jan 2	Thu 3rd Jan Jan 3
1.9mi, 31:23 Cross-Training - Walking Split Summary === 1) 1m - 16:17(16:17/m) 92/112bpm 75cal 61/87rpm 3.68/6.3mph 2) 0.92m - 15:06(16:23/m) 92/101bpm 64cal 59/62rpm 3.66/4.01mph Add a comment 0mi, 23:39 Cross-Training - Weights Seated row, tri press, chest press, front raises, kb halos, kb round the world, hip mobility, squats Split Summary === 1) 0m - 23:39(/m) 68/94bpm 47cal Add a comment 1.9mi, 15:37 Cross-Training - Elliptical Split Summary === 1) 0m - 15:37(/m) 119/126bpm 135cal 95/105rpm Add a comment 1.9mi, 31:36 Cross-Training - Walking Split Summary === 1) 1m - 16:13(16:13/m) 85/118bpm 63cal 60/66rpm 3.7/4.61mph 2) 0.92m - 15:24(16:42/m) 83/87bpm 51cal 60/64rpm 3.59/4.4mph Add a comment	2.3mi, 18:40 Running - General Split Summary === 1) 1m - 8:08(8:08/m) 147/176bpm 106cal 7.38/7.72mph 2) 1m - 8:17(8:17/m) 142/151bpm 103cal 7.24/7.68mph 3) 0.28m - 2:15(8:08/m) 139/144bpm 25cal 7.38/7.47mph Add a comment 3.1mi, 22:15 Running - parkrun kew Woods Parkrun Split Summary === 1) 1m - 6:50(6:50/m) 134/159bpm 77cal 8.78/9.62mph 2) 1m - 7:01(7:01/m) 144/149bpm 88cal 8.55/9mph 3) 1m - 7:03(7:03/m) 160/179bpm 98cal 8.5/9.16mph 4) 0.19m - 1:14(6:36/m) 170/181bpm 18cal 9.09/9.35mph Add a comment 1.6mi, 12:56 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 125/148bpm 82cal 7.25/7.78mph 2) 0.59m - 4:39(7:56/m) 136/149bpm 52cal 7.57/7.76mph Add a comment	3.2mi, 54:10 Cross-Training - Walking Split Summary === 1) 1m - 16:14(16:14/m) 91/99bpm 76cal 60/66rpm 3.69/5.07mph 2) 1m - 16:46(16:46/m) 92/120bpm 75cal 59/84rpm 3.58/6.47mph 3) 1m - 17:04(17:04/m) 97/122bpm 80cal 59/64rpm 3.52/4.19mph 4) 0.24m - 4:06(16:50/m) 97/104bpm 18cal 57/60rpm 3.56/4.47mph Add a comment	1.4mi, 23:15 Cross-Training - General Split Summary === 1) 1m - 16:10(16:10/m) 89/109bpm 72cal 59/64rpm 3.71/5.78mph 2) 0.42m - 7:05(16:41/m) 89/119bpm 30cal 58/61rpm 3.6/3.95mph Add a comment 1.4mi, 22:37 Cross-Training - General Split Summary === 1) 1m - 16:12(16:12/m) 95/101bpm 84cal 60/64rpm 3.7/4.28mph 2) 0.39m - 6:26(16:25/m) 96/101bpm 31cal 59/62rpm 3.66/4.15mph Add a comment	26.2mi, 3:38:20 Running - Race Liverbird Marathon Day 2 Second lady Bit disappointed in the time as I was hopeful for a pb due to good conditions and flat course. But I ran out of steam, starting at about 10 miles. The westerly leg was windy, easterly had the wind on the back. Loss of energy possibly due to the festive period, normal morning routine rushed, no toilets at race. Split Summary === 1) 1m - 7:52(7:52/m) 139/161bpm 98cal 7.62/7.83mph 2) 1m - 7:57(7:57/m) 143/149bpm 101cal 7.54/7.83mph 3) 1m - 7:56(7:56/m) 146/151bpm 102cal 7.56/7.68mph 4) 1m - 8:03(8:03/m) 150/156bpm 106cal 7.46/7.93mph 5) 1m - 8:14(8:14/m) 148/152bpm 105cal 7.28/7.45mph 6) 1m - 7:57(7:57/m) 151/154bpm 103cal 7.54/7.81mph 7) 1m - 7:50(7:50/m) 152/156bpm 101cal 7.66/8.16mph 8) 1m - 7:44(7:44/m) 151/154bpm 96cal 7.76/8.18mph 9) 1m - 7:56(7:56/m) 149/155bpm 91cal 7.56/7.72mph 10) 1m - 7:56(7:56/m) 150/156bpm 90cal 7.57/8.52mph 11) 1m - 8:20(8:20/m) 152/156bpm 101cal 7.2/7.35mph 12) 1m - 8:13(8:13/m) 153/164bpm 98cal 7.3/7.51mph 13) 1m - 8:19(8:19/m) 154/158bpm 95cal 7.22/7.49mph 14) 1m - 8:05(8:05/m) 151/157bpm 82cal 7.43/7.91mph 15) 1m - 8:13(8:13/m) 151/161bpm 80cal 7.3/7.89mph 16) 1m - 8:06(8:06/m) 151/156bpm 75cal 7.4/7.7mph 17) 1m - 8:21(8:21/m) 150/157bpm 72cal 7.19/8.18mph 18) 1m - 8:30(8:30/m) 153/158bpm 90cal 7.05/7.26mph 19) 1m - 8:25(8:25/m) 154/167bpm 88cal 7.13/7.39mph 20) 1m - 8:40(8:40/m) 153/164bpm 87cal 6.92/7.85mph 21) 1m - 8:22(8:22/m) 152/160bpm 74cal 7.17/7.72mph 22) 1m - 8:02(8:02/m) 154/159bpm 80cal 7.47/7.74mph 23) 1m - 8:51(8:51/m) 154/175bpm 89cal 6.77/7.95mph 24) 1m - 9:18(9:18/m) 153/159bpm 86cal 6.45/6.87mph 25) 1m - 9:37(9:37/m) 153/167bpm 85cal 6.24/6.39mph 26) 1m - 9:22(9:22/m) 160/172bpm 113cal 6.4/6.68mph Add a comment	-	1.5mi, 8:55 Cycling - Commuting Split Summary === 1) 1.52m - 8:55(5:51/m) 116/134bpm 82cal 10.26/15.86mph Add a comment 1.5mi, 7:23 Cycling - Commuting Split Summary === 1) 1.51m - 7:23(4:53/m) 121/132bpm 74cal 12.27/15.22mph Add a comment
Fri 4th Jan Jan 4	Sat 5th Jan Jan 5	Sun 6th Jan Jan 6	Mon 7th Jan Jan 7	Tue 8th Jan Jan 8	Wed 9th Jan Jan 9	Thu 10th Jan Jan 10
0.9mi, 8:50 Cross-Training - Elliptical Split Summary === 1) 0m - 8:50(/m) 136/160bpm 103cal 93/104rpm Add a comment 0mi, 30:25 Cross-Training - Weights Leg ext, hip mobility, good mornings (10k), single leg deadlift (12k kb). Despite back spasm I think the exercises helped. Split Summary === 1) 0m - 30:25(/m) 77/117bpm 94cal Add a comment 2.5mi, 22:35 Cross-Training - Elliptical Split Summary === 1) 0m - 22:35(/m) 113/124bpm 172cal 92/101rpm Add a comment	3.1mi, 25:52 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 155/170bpm 116cal 7.28/7.6mph 2) 1m - 8:18(8:18/m) 158/170bpm 119cal 7.23/7.83mph 3) 1m - 8:14(8:14/m) 167/176bpm 125cal 7.29/7.72mph 4) 0.13m - 1:06(8:11/m) 167/168bpm 16cal 7.33/7.39mph Add a comment 3.1mi, 21:44 Running - parkrun Split Summary === 1) 1m - 6:37(6:37/m) 146/162bpm 88cal 9.07/10.54mph 2) 1m - 6:50(6:50/m) 160/176bpm 99cal 8.78/9.54mph 3) 1m - 6:58(6:58/m) 170/186bpm 107cal 8.61/10.42mph 4) 0.2m - 1:19(6:38/m) 175/179bpm 21cal 9.05/8.87mph Add a comment 1.6mi, 12:34 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 150/178bpm 107cal 7.59/7.97mph 2) 0.59m - 4:40(7:52/m) 153/166bpm 65cal 7.63/7.91mph Add a comment	0mi, 27:02 Cross-Training - Weights Upperbody weights incl chest press, front raises, kb swings, around the worlds, BO landmine row, single arm BOR Split Summary === 1) 0m - 27:02(/m) 87/115bpm 110cal Add a comment 2.1mi, 17:43 Running - Easy New trainers felt ok. Quite light but perhaps a little narrow around the toes. Split Summary === 1) 1m - 8:39(8:39/m) 133/155bpm 98cal 6.93/8.72mph 2) 1m - 8:33(8:33/m) 142/163bpm 105cal 7.02/7.64mph 3) 0.06m - 31(8:05/m) 142/144bpm 6cal 7.42/6.93mph Add a comment 2.4mi, 20:08 Running - Easy Split Summary === 1) 1m - 8:19(8:19/m) 124/133bpm 81cal 7.21/7.64mph 2) 1m - 8:31(8:31/m) 136/161bpm 96cal 7.05/7.58mph 3) 0.4m - 3:19(8:18/m) 141/147bpm 40cal 7.23/7.56mph Add a comment	1.6mi, 25:46 Cross-Training - Walking Split Summary === 1) 1m - 15:41(15:41/m) 88/93bpm 67cal 61/81rpm 3.83/4.53mph 2) 0.64m - 10:05(15:44/m) 86/97bpm 37cal 60/63rpm 3.81/4.17mph Add a comment 0mi, 1:06:43 Cross-Training - Yoga Split Summary === 1) 0m - 1:06:43(/m) 69/112bpm 141cal 58/83rpm Add a comment 1.6mi, 25:57 Cross-Training - Walking Split Summary === 1) 1m - 15:31(15:31/m) 109/130bpm 113cal 62/81rpm 3.87/6.03mph 2) 0.64m - 10:26(16:11/m) 114/128bpm 73cal 61/69rpm 3.71/4.34mph Add a comment 1.1mi, 5:17 Cycling - Commuting Split Summary === 1) 1.06m - 5:17(4:59/m) 122/131bpm 53cal 12.03/15.95mph Add a comment 1.1mi, 6:04 Cycling - Commuting Split Summary === 1) 1.11m - 6:04(5:29/m) 124/160bpm 62cal 10.93/17.45mph Add a comment	2.1mi, 17:40 Running - Easy Split Summary === 1) 1m - 9:14(9:14/m) 168/180bpm 137cal 6.5/8.01mph 2) 1m - 7:52(7:52/m) 171/177bpm 119cal 7.62/8.64mph 3) 0.07m - 33(8:15/m) 174/175bpm 8cal 7.27/7.68mph Add a comment 2.4mi, 15:17 Running - Drills Split Summary === 1) 1m - 6:29(6:29/m) 162/188bpm 92cal 9.27/10.02mph 2) 1m - 6:14(6:14/m) 166/190bpm 91cal 9.63/11.21mph 3) 0.43m - 2:35(6:01/m) 172/187bpm 39cal 9.98/11.31mph Add a comment 3.2mi, 28:43 Running - Easy Split Summary === 1) 1m - 8:18(8:18/m) 148/165bpm 108cal 7.23/7.85mph 2) 1m - 9:04(9:04/m) 152/169bpm 120cal 6.62/7.7mph 3) 1m - 9:37(9:37/m) 163/180bpm 138cal 6.24/6.8mph 4) 0.15m - 1:45(11:16/m) 165/168bpm 24cal 5.32/5.82mph Add a comment 1.1mi, 5:12 Cycling - Commuting Split Summary === 1) 1.08m - 5:12(4:48/m) 110/117bpm 42cal 12.49/16.18mph Add a comment 1.1mi, 6:16 Cycling - Commuting Split Summary === 1) 1.07m - 6:16(5:51/m) 127/168bpm 67cal 10.25/14.34mph Add a comment	-	5.9mi, 48:16 Running - General Split Summary === 1) 1m - 8:17(8:17/m) 144/176bpm 98cal 7.24/7.87mph 2) 1m - 8:06(8:06/m) 171/179bpm 118cal 7.41/8.31mph 3) 1m - 8:06(8:06/m) 171/178bpm 118cal 7.41/7.85mph 4) 1m - 8:24(8:24/m) 174/181bpm 125cal 7.14/8.52mph 5) 1m - 8:10(8:10/m) 148/179bpm 78cal 7.35/8.31mph 6) 0.89m - 7:13(8:08/m) 145/153bpm 61cal 7.38/7.83mph Add a comment 1.5mi, 7:48 Cycling - Commuting Split Summary === 1) 1.54m - 7:48(5:04/m) 112/125bpm 62cal 11.84/18.6mph Add a comment 1.5mi, 9:15 Cycling - Commuting Split Summary === 1) 1.51m - 9:15(6:07/m) 110/121bpm 71cal 9.82/16.61mph Add a comment
Fri 11th Jan Jan 11	Sat 12th Jan Jan 12	Sun 13th Jan Jan 13	Mon 14th Jan Jan 14	Tue 15th Jan Jan 15	Wed 16th Jan Jan 16	Thu 17th Jan Jan 17
1.7mi, 27:44 Cross-Training - Walking Split Summary === 1) 1m - 16:27(16:27/m) 80/84bpm 50cal 60/64rpm 3.65/5.32mph 2) 0.65m - 11:17(17:19/m) 81/86bpm 34cal 60/64rpm 3.47/4.03mph Add a comment 0mi, 12:04 Cross-Training - Strengthening Split Summary === 1) 0m - 12:04(/m) 95/112bpm 59cal Add a comment 0.3mi, 4:44 Cross-Training - Walking Split Summary === 1) 0.31m - 4:44(15:05/m) 107/145bpm 31cal 3.98/4.49mph Add a comment 3.7mi, 31:52 Running - Treadmill Intervals at 11.5kph (5%) and 10.5kph (3%) for 2mins and 1min Split Summary === 1) 1m - 8:22(8:22/m) 126/139bpm 81cal 7.17/9.12mph 2) 1m - 7:55(7:55/m) 143/159bpm 93cal 7.58/8.33mph 3) 1m - 8:03(8:03/m) 146/151bpm 97cal 7.45/8.04mph 4) 1m - 7:32(7:33/m) 146/154bpm 88cal 7.94/9.79mph Add a comment	1.7mi, 13:56 Running - Easy Split Summary === 1) 1m - 8:34(8:34/m) 143/155bpm 105cal 7/7.91mph 2) 0.65m - 5:22(8:18/m) 158/175bpm 71cal 7.24/7.89mph Add a comment 3.1mi, 20:57 Running - parkrun Split Summary === 1) 1m - 6:51(6:51/m) 133/152bpm 74cal 8.76/9.56mph 2) 1m - 7:17(7:17/m) 159/165bpm 98cal 8.24/8.68mph 3) 0.93m - 6:42(7:13/m) 163/174bpm 92cal 8.3/10.16mph Add a comment 1.4mi, 11:24 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 137/160bpm 91cal 7.42/8.16mph 2) 0.38m - 3:19(8:39/m) 145/159bpm 39cal 6.94/8.72mph Add a comment	-	1.6mi, 26:15 Cross-Training - Walking Split Summary === 1) 1m - 15:55(15:55/m) 100/129bpm 90cal 61/65rpm 3.77/4.15mph 2) 0.64m - 10:19(16:15/m) 90/105bpm 40cal 60/79rpm 3.69/3.99mph Add a comment 1.6mi, 25:28 Cross-Training - Walking Split Summary === 1) 1m - 15:24(15:24/m) 92/121bpm 72cal 62/83rpm 3.9/5.7mph 2) 0.64m - 10:05(15:50/m) 97/128bpm 50cal 62/66rpm 3.79/4.51mph Add a comment 1.1mi, 5:49 Cycling - Commuting Split Summary === 1) 1.05m - 5:49(5:32/m) 108/122bpm 45cal 10.84/14.44mph Add a comment 1.1mi, 5:20 Cycling - Commuting Split Summary === 1) 1.1m - 5:20(4:51/m) 107/115bpm 40cal 12.38/17.45mph Add a comment 3.5mi, 27:59 Running - General Split Summary === 1) 1m - 7:54(7:54/m) 139/149bpm 93cal 7.6/8.27mph 2) 1m - 8:18(8:18/m) 144/155bpm 101cal 7.23/8.45mph 3) 1m - 8:01(8:01/m) 145/158bpm 96cal 7.48/8.7mph 4) 0.48m - 3:46(7:47/m) 147/151bpm 45cal 7.71/8.2mph Add a comment	1.1mi, 5:12 Cycling - Commuting Split Summary === 1) 1.08m - 5:12(4:50/m) 111/121bpm 43cal 12.42/16.24mph Add a comment 1.1mi, 5:31 Cycling - Commuting Split Summary === 1) 1.08m - 5:31(5:08/m) 121/130bpm 54cal 11.7/15.7mph Add a comment	6.2mi, 47:45 Running - Treadmill At the little gym in Muscat. Forgot to start watch for first 2km. Split Summary === 1) 1m - 7:58(7:58/m) 145/149bpm 103cal 7.53/7.83mph 2) 1m - 7:59(7:59/m) 147/153bpm 102cal 7.52/8.22mph 3) 1m - 7:56(7:56/m) 148/153bpm 101cal 7.57/8.12mph 4) 1m - 7:46(7:46/m) 153/157bpm 103cal 7.73/7.93mph 5) 0.84m - 6:25(7:39/m) 157/161bpm 87cal 7.85/8.1mph Add a comment	-

2019	Date	Result	WAVA
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%
Plymvalley Parkrun	12 Jul	22:48	66.69%
Duckponds 7k	12 Jul	30:57	69.95%
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%

NavyAl F40

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