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NavyAl F40

About

Race Times

All Races

Mileage

Training

No clubs listed.

Races
186
Miles
8047
Miles
4543
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

Thomson's Gazelle (71)

Planned Races

18 Nov 18	Preston 10
02 Dec 18	Running Grand Prix Oulton Park
01 Jan 19	Liverbird Marathon Double day 2
18 Jan 19	Muscat Half Marathon
17 Mar 19	Run Wigan Festival Half Marathon

Groups

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

2018 Targets

RUN
1500

Set your targets for 2018

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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	143				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	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	4								1:05:35	1:13:08
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	Plym Trail Series WINTER Weekend Marathon Day 126.2mi	3:35:50	8:14	67.52	5					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
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
2018	146	159	150	86	115	130	88	104	155	147	62	0	1343
2018	4	0	4	5	40	14	36	23	27	27	18	0	198
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 20th Oct Oct 20	Sun 21st Oct Oct 21	Mon 22nd Oct Oct 22	Tue 23rd Oct Oct 23	Wed 24th Oct Oct 24	Thu 25th Oct Oct 25	Fri 26th Oct Oct 26
26.2mi, 3:52:08 Running - Race Firstandlastrunning Autumn marathon day 1. First lady. Felt ok for the majority. Tired and slowed in the last (uphill) 5 miles. Perfect weather conditions. Split Summary === 1) 1m - 8:33(8:33/m) 142/156bpm 113cal 7.02/7.58mph 2) 1m - 8:22(8:22/m) 131/139bpm 89cal 7.17/7.31mph 3) 1m - 8:55(8:55/m) 130/137bpm 89cal 6.73/7.43mph 4) 1m - 8:40(8:40/m) 128/138bpm 76cal 6.93/7.78mph 5) 1m - 8:45(8:45/m) 127/134bpm 71cal 6.85/7.56mph 6) 1m - 8:41(8:41/m) 129/134bpm 73cal 6.91/7.6mph 7) 1m - 9:00(9:00/m) 132/138bpm 79cal 6.67/7.26mph 8) 1m - 8:47(8:47/m) 134/141bpm 80cal 6.83/8.31mph 9) 1m - 9:09(9:09/m) 136/144bpm 86cal 6.56/7.2mph 10) 0.24m - 2:11(9:11/m) 137/140bpm 20cal 6.54/6.45mph 11) 1m - 8:47(8:47/m) 139/143bpm 86cal 6.83/7.37mph 12) 1m - 9:05(9:05/m) 139/147bpm 88cal 6.61/7.49mph 13) 1m - 9:02(9:02/m) 140/147bpm 88cal 6.64/7.43mph 14) 1m - 8:57(8:57/m) 144/149bpm 98cal 6.7/7.31mph 15) 1m - 8:28(8:28/m) 146/156bpm 96cal 7.09/8.2mph 16) 1m - 8:33(8:33/m) 142/150bpm 75cal 7.01/7.68mph 17) 1m - 8:07(8:07/m) 146/151bpm 89cal 7.39/8.31mph 18) 1m - 8:08(8:08/m) 145/151bpm 83cal 7.38/8.04mph 19) 1m - 8:10(8:10/m) 147/152bpm 84cal 7.35/8.18mph 20) 1m - 8:39(8:39/m) 146/152bpm 79cal 6.93/7.51mph 21) 1m - 8:38(8:38/m) 148/157bpm 87cal 6.95/7.7mph 22) 1m - 8:56(8:56/m) 152/159bpm 105cal 6.72/7.28mph 23) 1m - 8:26(8:26/m) 156/165bpm 108cal 7.12/7.81mph 24) 1m - 8:46(8:46/m) 156/170bpm 109cal 6.85/7.81mph 25) 1m - 9:24(9:24/m) 151/166bpm 95cal 6.38/7.22mph 26) 1m - 10:06(10:06/m) 150/158bpm 91cal 5.94/6.62mph 27) 0.73m - 6:52(9:22/m) 153/166bpm 73cal 6.4/7.31mph Add a comment	26.2mi, 3:43:50 Running - Race 1st lady again. Didn't feel so good during the run, sore quads and tired. At the halfway point I was 3rd lady by some distance but was told I could be on for the cumulative record which was a real incentive. Music also gave me a good boost. I overtook the other ladies and beat the record! Really pleased that I was quicker on day 2 compared with day 1. Cumulative time 7:35.54 (new record!) Split Summary === 1) 1m - 8:35(8:35/m) 133/147bpm 102cal 7/7.74mph 2) 1m - 8:12(8:12/m) 126/132bpm 80cal 7.31/7.58mph 3) 1m - 8:27(8:27/m) 123/132bpm 70cal 7.1/7.66mph 4) 1m - 8:22(8:22/m) 123/132bpm 67cal 7.18/8.18mph 5) 1m - 8:16(8:16/m) 126/136bpm 70cal 7.26/8.1mph 6) 1m - 8:27(8:27/m) 128/133bpm 71cal 7.1/7.68mph 7) 1m - 8:31(8:31/m) 130/133bpm 74cal 7.05/7.39mph 8) 1m - 8:42(8:42/m) 130/136bpm 72cal 6.89/8.35mph 9) 1m - 8:57(8:57/m) 131/138bpm 75cal 6.71/7.45mph 10) 1m - 8:38(8:38/m) 134/138bpm 78cal 6.96/7.45mph 11) 1m - 8:56(8:56/m) 132/137bpm 72cal 6.72/7.53mph 12) 1m - 9:07(9:07/m) 134/137bpm 75cal 6.58/7.45mph 13) 1m - 9:02(9:02/m) 134/138bpm 73cal 6.65/7.2mph 14) 1m - 8:57(8:57/m) 138/149bpm 82cal 6.7/7.24mph 15) 1m - 8:04(8:04/m) 136/140bpm 62cal 7.43/8.39mph 16) 1m - 8:17(8:17/m) 135/141bpm 62cal 7.24/8.35mph 17) 1m - 7:57(7:57/m) 137/143bpm 66cal 7.55/8.35mph 18) 1m - 7:39(7:39/m) 139/148bpm 69cal 7.84/8.64mph 19) 1m - 8:15(8:15/m) 141/148bpm 78cal 7.28/8.64mph 20) 1m - 8:15(8:15/m) 142/149bpm 79cal 7.27/8.1mph 21) 1m - 8:23(8:23/m) 143/148bpm 83cal 7.16/7.72mph 22) 1m - 8:46(8:46/m) 145/154bpm 93cal 6.84/7.68mph 23) 1m - 8:48(8:48/m) 147/152bpm 97cal 6.81/7.51mph 24) 1m - 8:28(8:28/m) 149/178bpm 94cal 7.09/8.08mph 25) 1m - 9:21(9:21/m) 148/154bpm 92cal 6.41/7.74mph 26) 0.98m - 8:41(8:51/m) 150/157bpm 93cal 6.78/7.64mph Add a comment	-	-	-	1.7mi, 27:19 Cross-Training - Walking Split Summary === 1) 1m - 16:20(16:20/m) 78/84bpm 51cal 60/66rpm 3.67/4.91mph 2) 0.66m - 10:59(16:36/m) 76/81bpm 29cal 59/62rpm 3.61/4.07mph Add a comment 0mi, 1:01:31 Cross-Training - Yoga Split Summary === 1) 0m - 1:01:31(/m) 62/93bpm 101cal 58/60rpm Add a comment 1.9mi, 30:19 Cross-Training - Walking Split Summary === 1) 1m - 16:21(16:21/m) 89/102bpm 77cal 60/65rpm 3.67/4.74mph 2) 0.86m - 13:58(16:10/m) 90/99bpm 60cal 60/69rpm 3.71/5.74mph Add a comment	6.2mi, 50:21 Running - General Split Summary === 1) 1m - 8:33(8:33/m) 116/140bpm 77cal 7.02/7.93mph 2) 1m - 8:12(8:12/m) 118/143bpm 71cal 7.32/7.93mph 3) 1m - 7:56(7:56/m) 134/144bpm 90cal 7.57/8.75mph 4) 1m - 8:08(8:08/m) 133/139bpm 87cal 7.38/7.7mph 5) 1m - 7:58(7:58/m) 141/155bpm 94cal 7.53/8.12mph 6) 1m - 8:07(8:07/m) 137/144bpm 87cal 7.39/7.83mph 7) 0.18m - 1:27(8:04/m) 140/143bpm 16cal 7.44/7.81mph Add a comment
Sat 27th Oct Oct 27	Sun 28th Oct Oct 28	Mon 29th Oct Oct 29	Tue 30th Oct Oct 30	Wed 31st Oct Oct 31	Thu 1st Nov Nov 1	Fri 2nd Nov Nov 2
3.1mi, 20:23 Running - parkrun Split Summary === 1) 1m - 6:36(6:36/m) 147/176bpm 88cal 9.1/10.06mph 2) 1m - 6:52(6:52/m) 165/184bpm 106cal 8.74/9.27mph 3) 0.98m - 6:49(6:55/m) 174/189bpm 111cal 8.67/10.04mph Add a comment 3.2mi, 27:03 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 136/154bpm 107cal 7/7.76mph 2) 1m - 8:20(8:20/m) 139/147bpm 104cal 7.21/7.76mph 3) 1m - 8:21(8:21/m) 138/156bpm 98cal 7.18/7.6mph 4) 0.22m - 1:48(8:10/m) 133/138bpm 18cal 7.34/7.58mph Add a comment 1.4mi, 11:21 Running - General Split Summary === 1) 1m - 7:59(7:59/m) 141/154bpm 105cal 7.51/9.27mph 2) 0.38m - 3:22(8:50/m) 150/157bpm 47cal 6.79/8.33mph Add a comment	2.1mi, 17:41 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 129/146bpm 92cal 7.33/7.76mph 2) 1m - 8:21(8:21/m) 139/168bpm 103cal 7.18/7.91mph 3) 0.13m - 1:08(8:40/m) 136/140bpm 13cal 6.92/7.47mph Add a comment 1.2mi, 11:27 Cross-Training - Elliptical Split Summary === 1) 0m - 11:27(/m) 113/126bpm 96cal 95/100rpm Add a comment 0mi, 28:01 Cross-Training - Weights Upperbody and core Split Summary === 1) 0m - 28:01(/m) 94/120bpm 142cal Add a comment 2.4mi, 19:50 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 138/153bpm 103cal 7.36/7.76mph 2) 1m - 8:10(8:10/m) 160/168bpm 122cal 7.35/7.81mph 3) 0.41m - 3:30(8:39/m) 159/166bpm 51cal 6.94/7.51mph Add a comment	1.6mi, 29:01 Cross-Training - Walking Split Summary === 1) 1m - 17:22(17:22/m) 79/116bpm 58cal 58/63rpm 3.45/4.03mph 2) 0.64m - 11:38(18:16/m) 76/88bpm 31cal 57/60rpm 3.28/4.17mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.7mi, 27:33 Cross-Training - Walking Split Summary === 1) 1m - 16:40(16:40/m) 83/110bpm 63cal 59/87rpm 3.6/4.38mph 2) 0.66m - 10:53(16:31/m) 81/86bpm 37cal 59/62rpm 3.63/4.76mph Add a comment 1.1mi, 5:21 Cycling - Commuting Split Summary === 1) 1.06m - 5:21(5:04/m) 105/112bpm 39cal 11.86/16.28mph Add a comment 1.1mi, 4:58 Cycling - Commuting Split Summary === 1) 1.1m - 4:58(4:30/m) 108/118bpm 40cal 13.33/19.87mph Add a comment	2mi, 18:21 Running - Easy Split Summary === 1) 1m - 9:28(9:28/m) 113/135bpm 80cal 6.33/7.33mph 2) 1m - 8:41(8:41/m) 128/154bpm 90cal 6.91/7.37mph 3) 0.02m - 12(8:25/m) 143/151bpm 2cal 7.12/6.91mph Add a comment 2.5mi, 18:26 Running - Drills Split Summary === 1) 1m - 7:05(7:05/m) 146/162bpm 93cal 8.47/9.43mph 2) 1m - 7:42(7:42/m) 147/159bpm 100cal 7.79/10.1mph 3) 0.45m - 3:39(8:06/m) 146/155bpm 46cal 7.41/9.54mph Add a comment 3.1mi, 28:37 Running - Easy Split Summary === 1) 1m - 8:24(8:24/m) 134/157bpm 100cal 7.14/7.66mph 2) 1m - 9:24(9:24/m) 142/159bpm 119cal 6.39/7.68mph 3) 1m - 10:02(10:02/m) 148/161bpm 135cal 5.97/6.37mph 4) 0.08m - 47(9:31/m) 148/152bpm 10cal 6.31/6.32mph Add a comment 1.1mi, 4:38 Cycling - Commuting Split Summary === 1) 1.08m - 4:38(4:17/m) 110/132bpm 39cal 14.02/19.01mph Add a comment 1.1mi, 5:53 Cycling - Commuting Split Summary === 1) 1.07m - 5:53(5:29/m) 107/118bpm 47cal 10.93/16.78mph Add a comment	3.1mi, 23:36 Running - Treadmill Split Summary === 1) 1m - 8:42(8:42/m) 128/140bpm 95cal 6.9/7.7mph 2) 1m - 8:04(8:04/m) 146/151bpm 107cal 7.44/8.31mph 3) 0.9m - 6:51(7:37/m) 149/162bpm 92cal 7.88/10.52mph Add a comment 0mi, 32:10 Cross-Training - Weights Squats, lunges, split squats, landmine deadlift, side lunges, kb swings, BOSU squats Split Summary === 1) 0m - 32:10(/m) 89/132bpm 144cal Add a comment 1.9mi, 15:37 Cross-Training - Elliptical Split Summary === 1) 0m - 15:37(/m) 115/146bpm 129cal 96/104rpm Add a comment	1.5mi, 7:56 Cycling - Commuting Split Summary === 1) 1.53m - 7:56(5:11/m) 112/143bpm 68cal 11.57/17.76mph Add a comment 1.5mi, 8:20 Cycling - Commuting Split Summary === 1) 1.51m - 8:20(5:31/m) 106/116bpm 62cal 10.88/17.49mph Add a comment	1.6mi, 28:26 Cross-Training - Walking Split Summary === 1) 1m - 17:38(17:38/m) 79/91bpm 57cal 58/62rpm 3.4/4.13mph 2) 0.63m - 10:48(17:09/m) 79/88bpm 33cal 57/59rpm 3.5/4.22mph Add a comment 0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.6mi, 27:13 Cross-Training - Walking Split Summary === 1) 1m - 16:35(16:35/m) 98/115bpm 94cal 59/66rpm 3.62/4.26mph 2) 0.63m - 10:38(16:59/m) 91/107bpm 46cal 59/76rpm 3.53/4.8mph Add a comment 3.7mi, 32:07 Running - Treadmill Hill intervals Split Summary === 1) 1m - 8:20(8:20/m) 122/140bpm 82cal 7.2/8.31mph 2) 1m - 7:50(7:50/m) 142/153bpm 100cal 7.65/8.79mph 3) 1m - 7:48(7:48/m) 147/155bpm 103cal 7.7/8.72mph 4) 1m - 7:43(7:43/m) 150/158bpm 103cal 7.77/8.97mph 5) 0.06m - 26(6:57/m) 150/152bpm 5cal 8.64/8.56mph Add a comment 0mi, 20:20 Cross-Training - Boxercise Split Summary === 1) 0m - 20:20(/m) 100/146bpm 125cal 62/116rpm Add a comment
Sat 3rd Nov Nov 3	Sun 4th Nov Nov 4	Mon 5th Nov Nov 5	Tue 6th Nov Nov 6	Wed 7th Nov Nov 7	Thu 8th Nov Nov 8	Fri 9th Nov Nov 9
5mi, 41:48 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 167/174bpm 116cal 7.32/8.08mph 2) 1m - 8:19(8:19/m) 163/173bpm 115cal 7.21/7.78mph 3) 1m - 8:35(8:35/m) 171/175bpm 124cal 6.99/8.04mph 4) 1m - 8:19(8:19/m) 173/176bpm 122cal 7.22/7.97mph 5) 1m - 8:14(8:14/m) 171/179bpm 120cal 7.29/7.74mph 6) 0.02m - 9(7:36/m) 175/176bpm 2cal 7.9/7.76mph Add a comment 3.1mi, 23:40 Running - parkrun Paced Ian to a sub-24 parkrun pb. Split Summary === 1) 1m - 7:36(7:36/m) 169/178bpm 114cal 7.9/8.93mph 2) 1m - 8:05(8:05/m) 170/177bpm 121cal 7.43/8.18mph 3) 0.99m - 7:54(7:58/m) 172/195bpm 121cal 7.53/8.95mph Add a comment 1.3mi, 10:32 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 168/187bpm 123cal 7.41/8.43mph 2) 0.28m - 2:26(8:39/m) 173/178bpm 38cal 6.94/7.91mph Add a comment	2.7mi, 21:34 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 133/146bpm 89cal 7.33/7.74mph 2) 1m - 8:03(8:03/m) 147/155bpm 100cal 7.46/7.85mph 3) 0.66m - 5:21(8:04/m) 141/148bpm 61cal 7.43/7.93mph Add a comment 0mi, 32:49 Cross-Training - Weights Chest press, bench press, pull ups, front raises, shoulder press, core Split Summary === 1) 0m - 32:49(/m) 83/106bpm 113cal Add a comment 2.4mi, 19:30 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 127/142bpm 79cal 7.39/7.78mph 2) 1m - 8:02(8:02/m) 137/143bpm 86cal 7.46/7.91mph 3) 0.37m - 3:20(8:55/m) 139/142bpm 36cal 6.73/7.64mph Add a comment 3.4mi, 57:31 Cross-Training - Walking Split Summary === 1) 1m - 16:39(16:39/m) 89/109bpm 68cal 60/114rpm 3.6/6.16mph 2) 1m - 17:12(17:12/m) 89/102bpm 64cal 59/63rpm 3.49/5.99mph 3) 1m - 17:05(17:05/m) 84/92bpm 53cal 58/63rpm 3.51/4.09mph 4) 0.39m - 6:35(17:04/m) 86/117bpm 22cal 56/60rpm 3.51/4.17mph Add a comment	1.6mi, 27:44 Cross-Training - Walking Split Summary === 1) 1m - 17:17(17:17/m) 81/91bpm 58cal 58/62rpm 3.47/3.99mph 2) 0.62m - 10:27(16:48/m) 84/89bpm 37cal 58/62rpm 3.57/4.05mph Add a comment 0mi, 1:03:53 Cross-Training - Yoga Split Summary === 1) 0m - 1:03:53(/m) 68/101bpm 124cal 58/60rpm Add a comment 1.6mi, 25:50 Cross-Training - Walking Split Summary === 1) 1m - 15:32(15:32/m) 92/126bpm 72cal 61/81rpm 3.86/5.36mph 2) 0.64m - 10:18(16:05/m) 89/121bpm 42cal 61/64rpm 3.73/4.3mph Add a comment 1.1mi, 5:29 Cycling - Commuting Split Summary === 1) 1.06m - 5:29(5:11/m) 102/116bpm 35cal 11.59/15.74mph Add a comment 1.1mi, 5:51 Cycling - Commuting Split Summary === 1) 1.1m - 5:51(5:19/m) 102/119bpm 39cal 11.3/18.99mph Add a comment	5.1mi, 41:02 Running - General Incl 1m, 2m, 3m, 4min x2 efforts Split Summary === 1) 1m - 7:01(7:01/m) 114/129bpm 57cal 8.56/9.12mph 2) 1m - 6:58(6:58/m) 121/143bpm 62cal 8.6/9.77mph 3) 1m - 8:42(8:42/m) 128/151bpm 84cal 6.9/9.16mph 4) 1m - 8:46(8:46/m) 125/144bpm 75cal 6.84/8.22mph 5) 1m - 8:38(8:38/m) 113/124bpm 49cal 6.95/7.26mph 6) 0.11m - 57(8:41/m) 117/119bpm 5cal 6.91/7.14mph Add a comment 3mi, 27:10 Running - Easy Split Summary === 1) 1m - 8:18(8:18/m) 130/138bpm 89cal 7.23/7.93mph 2) 1m - 9:08(9:08/m) 125/143bpm 83cal 6.57/7.66mph 3) 0.97m - 9:44(10:03/m) 122/132bpm 77cal 5.97/6.66mph Add a comment 1.1mi, 5:47 Cycling - Commuting Split Summary === 1) 1.08m - 5:47(5:22/m) 109/122bpm 45cal 11.19/16.16mph Add a comment 1.1mi, 6:05 Cycling - Commuting Split Summary === 1) 1.08m - 6:05(5:38/m) 106/126bpm 44cal 10.66/20.22mph Add a comment	-	7.1mi, 59:29 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 122/135bpm 83cal 7.01/7.58mph 2) 1m - 8:24(8:24/m) 131/148bpm 89cal 7.15/7.64mph 3) 1m - 8:30(8:30/m) 135/149bpm 91cal 7.06/7.51mph 4) 1m - 8:05(8:05/m) 135/143bpm 83cal 7.42/7.91mph 5) 1m - 8:30(8:30/m) 134/140bpm 81cal 7.06/7.64mph 6) 1m - 8:22(8:22/m) 135/144bpm 79cal 7.17/7.97mph 7) 1m - 8:14(8:14/m) 136/145bpm 78cal 7.29/7.68mph 8) 0.1m - 51(8:10/m) 137/139bpm 8cal 7.35/7.37mph Add a comment 1.5mi, 8:50 Cycling - Commuting Split Summary === 1) 1.52m - 8:50(5:48/m) 98/108bpm 52cal 10.35/14.53mph Add a comment 1.5mi, 8:01 Cycling - Commuting Split Summary === 1) 1.52m - 8:01(5:17/m) 103/111bpm 53cal 11.37/16.86mph Add a comment	0mi, 1:02:59 Cross-Training - Yoga Split Summary === 1) 0m - 1:02:59(/m) 72/108bpm 153cal 58/63rpm Add a comment 1.6mi, 10:31 Cross-Training - Rowing - Indoor Split Summary === 1) 0m - 10:31(/m) 93/119bpm 54cal 53/60rpm Add a comment 3.1mi, 26:54 Cross-Training - Elliptical Split Summary === 1) 0m - 26:54(/m) 118/142bpm 229cal 94/105rpm Add a comment 1mi, 17:06 Cross-Training - Walking Split Summary === 1) 0.97m - 17:06(17:41/m) 79/95bpm 57cal 61/81rpm 3.39/5.05mph Add a comment
Sat 10th Nov Nov 10	Sun 11th Nov Nov 11	Mon 12th Nov Nov 12	Tue 13th Nov Nov 13	Wed 14th Nov Nov 14	Thu 15th Nov Nov 15	Fri 16th Nov Nov 16
8.3mi, 1:07:19 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 133/160bpm 95cal 7.41/8.08mph 2) 1m - 8:04(8:04/m) 134/143bpm 92cal 7.43/7.89mph 3) 1m - 8:07(8:07/m) 139/151bpm 97cal 7.39/7.85mph 4) 1m - 8:01(8:01/m) 138/149bpm 89cal 7.48/8.16mph 5) 1m - 8:25(8:25/m) 141/155bpm 97cal 7.13/7.91mph 6) 1m - 8:05(8:05/m) 143/154bpm 95cal 7.42/7.78mph 7) 1m - 8:11(8:11/m) 144/151bpm 95cal 7.34/7.99mph 8) 1m - 8:10(8:10/m) 142/161bpm 86cal 7.35/7.93mph 9) 0.29m - 2:10(7:35/m) 145/156bpm 24cal 7.91/7.99mph Add a comment	-	7mi, 58:54 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 133/176bpm 97cal 7.08/8.06mph 2) 1m - 8:21(8:21/m) 172/181bpm 133cal 7.19/7.93mph 3) 1m - 7:55(7:55/m) 174/181bpm 128cal 7.58/8.08mph 4) 1m - 8:15(8:15/m) 168/183bpm 124cal 7.27/9.46mph 5) 1m - 8:22(8:22/m) 139/147bpm 65cal 7.16/7.95mph 6) 1m - 8:34(8:34/m) 140/152bpm 65cal 7.01/7.58mph 7) 1m - 8:43(8:43/m) 135/146bpm 46cal 6.88/7.49mph 8) 0.03m - 16(8:11/m) 135/136bpm 1cal 7.33/6.91mph Add a comment 1.1mi, 4:56 Cycling - Commuting Split Summary === 1) 1.06m - 4:56(4:39/m) 111/133bpm 43cal 12.92/18.7mph Add a comment 1.1mi, 5:57 Cycling - Commuting Split Summary === 1) 1.11m - 5:57(5:23/m) 112/127bpm 53cal 11.16/16.74mph Add a comment	2.6mi, 22:05 Running - Easy Split Summary === 1) 1m - 9:07(9:07/m) 125/145bpm 90cal 6.58/7.87mph 2) 1m - 8:19(8:19/m) 134/152bpm 91cal 7.22/7.66mph 3) 0.57m - 4:40(8:13/m) 139/144bpm 53cal 7.3/7.53mph Add a comment 3.1mi, 27:19 Running - Easy Split Summary === 1) 1m - 8:04(8:04/m) 156/180bpm 110cal 7.44/8.06mph 2) 1m - 8:47(8:47/m) 168/180bpm 130cal 6.83/8.16mph 3) 1m - 9:36(9:36/m) 172/180bpm 147cal 6.25/7.39mph 4) 0.09m - 52(9:28/m) 167/174bpm 12cal 6.34/6.85mph Add a comment 2.1mi, 12:47 Running - Intervals Split Summary === 1) 0.49m - 3:08(6:23/m) 160/175bpm 41cal 9.39/10.04mph 2) 1m - 6:11(6:11/m) 161/181bpm 86cal 9.71/10.92mph 3) 0.65m - 3:28(5:23/m) 174/188bpm 54cal 11.16/13.63mph Add a comment 1.1mi, 5:38 Cycling - Commuting Split Summary === 1) 1.08m - 5:38(5:14/m) 102/114bpm 38cal 11.48/18.24mph Add a comment 1.1mi, 5:20 Cycling - Commuting Split Summary === 1) 1.06m - 5:20(5:02/m) 104/116bpm 38cal 11.91/16.72mph Add a comment	0mi, 9:18 Cross-Training - Strengthening Legs and balance Split Summary === 1) 0m - 9:18(/m) 65/95bpm 17cal 54/63rpm Add a comment 1.9mi, 12:41 Cross-Training - Rowing - Indoor Split Summary === 1) 0m - 12:41(/m) 93/106bpm 64cal 52/58rpm Add a comment 3.1mi, 26:22 Cross-Training - Elliptical Split Summary === 1) 0m - 26:22(/m) 121/135bpm 231cal 94/104rpm Add a comment	5.3mi, 43:56 Running - General Split Summary === 1) 1m - 8:22(8:22/m) 141/173bpm 102cal 7.17/8.33mph 2) 1m - 8:12(8:12/m) 169/179bpm 122cal 7.31/7.76mph 3) 1m - 8:13(8:13/m) 175/183bpm 127cal 7.3/7.97mph 4) 1m - 8:27(8:27/m) 178/186bpm 134cal 7.1/8.16mph 5) 1m - 8:13(8:13/m) 172/178bpm 124cal 7.31/8.04mph 6) 0.3m - 2:30(8:14/m) 145/173bpm 18cal 7.29/7.78mph Add a comment 1.5mi, 9:22 Cycling - Commuting Split Summary === 1) 1.53m - 9:22(6:07/m) 119/140bpm 88cal 9.8/15.74mph Add a comment 1.5mi, 7:05 Cycling - Commuting Split Summary === 1) 1.51m - 7:05(4:41/m) 115/130bpm 62cal 12.83/19.85mph Add a comment	-

2018	Date	Result	WAVA
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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