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slowby M50

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Race Times

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Mileage

Training

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Races
19
Miles
1117
Miles
1
Miles
14
WAVA
56.53%
5k
26:44
10k
56:27
Half
2:09:18
Mara
5:04:03

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Dist	Races	PB	WB	2009	2010	2011	2012	2019
5km	11	26:44 8:36/mi	56.53		27:22 51.41	27:49 50.97	27:37 51.74	26:44 56.53
10km	6	56:27 9:05/mi	55.72	59:18 49.00	58:54 49.72	58:45 50.23	57:03 52.13	56:27 55.72
13.1mi	1	2:09:18 9:52/mi	53.14					2:09:18 53.14
26.2mi	1	5:04:03 11:36/mi	43.16	5:04:03 43.16

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	21	85	112	127	100	82	61	102	60	0	0	0	749
2019	0	1	13	0	0	0	0	0	0	0	0	0	14
2012	0	0.8	0	0	0	0	0	0	0	0	0	0	0.8
2012	5	50	42	50	22	21	30	31	42	15	6	0	315
2011	0	0	0	0	0	0	0	0	25	2	9	17	52

Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26
0.6mi, 6:10 Running - General Split Summary === 1) 0.56m - 6:10(11:05/m) 125/142bpm 76cal 75/91rpm 5.42/0mph Add a comment 2.2mi, 24:33 Running - General Split Summary === 1) 1m - 10:45(10:45/m) 127/146bpm 137cal 73/103rpm 5.58/0mph 2) 1m - 10:18(10:18/m) 129/138bpm 129cal 72/77rpm 5.82/0mph 3) 0.23m - 3:30(14:58/m) 115/126bpm 32cal 65/76rpm 4.01/0mph Add a comment 4.2mi, 45:49 Running - General Split Summary === 1) 1m - 10:45(10:45/m) 134/149bpm 144cal 74/77rpm 5.58/0mph 2) 1m - 10:33(10:33/m) 129/139bpm 131cal 74/76rpm 5.69/0mph 3) 1m - 11:08(11:08/m) 126/132bpm 124cal 73/77rpm 5.39/0mph 4) 1m - 10:59(10:59/m) 128/142bpm 129cal 74/79rpm 5.46/0mph 5) 0.23m - 2:23(10:34/m) 146/158bpm 34cal 76/85rpm 5.68/0mph Add a comment 1mi, 14:33 Cross-Training - Walking Split Summary === 1) 1m - 14:22(14:22/m) 104/122bpm 135cal 59/88rpm 4.17/0mph 2) 0.01m - 11(16:31/m) 100/100bpm 1cal 56/56rpm 3.63/0mph Add a comment	4.4mi, 42:25 Running - General Split Summary === 1) 0.62m - 5:21(8:36/m) 144/154bpm 76cal 77/81rpm 6.98/0mph 2) 0.01m - 5(14:20/m) 151/151bpm 73/73rpm 4.19/0mph 3) 0.27m - 3:12(11:51/m) 136/151bpm 41cal 70/74rpm 5.06/0mph 4) 0.62m - 5:15(8:26/m) 151/155bpm 80cal 76/81rpm 7.11/0mph 5) 0m - 1(21:04/m) 151/155bpm 80cal 76/81rpm 2.85/0mph 6) 0.62m - 5:14(8:26/m) 149/155bpm 78cal 77/83rpm 7.11/0mph 7) 0m - 1(19:24/m) 149/155bpm 78cal 77/83rpm 3.09/0mph 8) 0.62m - 5:30(8:52/m) 150/159bpm 82cal 78/84rpm 6.77/0mph 9) 0m - 1(26:19/m) 150/159bpm 82cal 78/84rpm 2.28/0mph 10) 0.62m - 5:04(8:10/m) 151/157bpm 76cal 77/79rpm 7.35/0mph 11) 0.01m - 4(10:58/m) 153/153bpm 76/76rpm 5.47/0mph 12) 0.18m - 2:44(14:51/m) 133/154bpm 27cal 68/110rpm 4.04/0mph Add a comment 0.1mi, 46 Running - General Split Summary === 1) 0.06m - 46(11:54/m) 130/150bpm 10cal 74/78rpm 5.04/0mph Add a comment 1.3mi, 13:28 Running - General Split Summary === 1) 1m - 10:29(10:29/m) 130/146bpm 137cal 74/80rpm 5.73/0mph 2) 0.3m - 2:59(10:01/m) 143/149bpm 42cal 75/118rpm 5.99/0mph Add a comment 0.7mi, 10:47 Cross-Training - Walking Split Summary === 1) 0.71m - 10:47(15:12/m) 99/112bpm 94cal 56/59rpm 3.95/0mph Add a comment	0.4mi, 4:04 Running - General Split Summary === 1) 0.25m - 2:29(9:53/m) 139/163bpm 33cal 78/84rpm 6.07/0mph 2) 0.13m - 1:06(8:40/m) 142/151bpm 15cal 78/81rpm 6.93/0mph 3) 0.04m - 29(11:58/m) 139/148bpm 6cal 74/79rpm 5.02/0mph Add a comment 2.1mi, 20:04 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 139/161bpm 136cal 75/80rpm 6.11/0mph 2) 1m - 9:06(9:06/m) 151/159bpm 138cal 75/79rpm 6.59/0mph 3) 0.12m - 1:08(9:34/m) 141/148bpm 15cal 78/83rpm 6.27/0mph Add a comment	-	3.1mi, 26:47 Running - General Split Summary === 1) 1m - 8:15(8:15/m) 150/176bpm 124cal 79/85rpm 7.27/0mph 2) 1m - 8:53(8:53/m) 158/167bpm 142cal 76/79rpm 6.75/0mph 3) 1m - 9:06(9:06/m) 157/166bpm 145cal 76/106rpm 6.59/0mph 4) 0.07m - 33(8:00/m) 158/160bpm 8cal 79/82rpm 7.49/0mph Add a comment 1mi, 10:32 Running - General Split Summary === 1) 0.58m - 6:25(10:58/m) 129/138bpm 80cal 74/78rpm 5.47/0mph 2) 0m - 2(14:21/m) 134/134bpm 77/77rpm 4.18/0mph 3) 0.42m - 4:06(9:45/m) 138/147bpm 55cal 73/101rpm 6.16/0mph Add a comment	4mi, 39:32 Running - General Split Summary === 1) 1m - 9:30(9:30/m) 147/156bpm 139cal 74/82rpm 6.31/0mph 2) 1m - 9:56(9:56/m) 149/156bpm 148cal 74/76rpm 6.04/0mph 3) 1m - 9:50(9:50/m) 148/157bpm 145cal 74/79rpm 6.1/0mph 4) 1m - 10:13(10:13/m) 150/156bpm 152cal 74/77rpm 5.87/0mph 5) 0m - 2(9:43/m) 151/151bpm 73/73rpm 6.18/0mph Add a comment 0.6mi, 6:01 Running - General Split Summary === 1) 0.57m - 6:01(10:30/m) 131/153bpm 79cal 75/82rpm 5.71/0mph Add a comment	-
Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2
-	-	-	4.6mi, 48:29 Running - General Split Summary === 1) 1m - 10:27(10:27/m) 138/156bpm 142cal 74/78rpm 5.74/0mph 2) 1m - 11:14(11:14/m) 132/148bpm 139cal 73/79rpm 5.34/0mph 3) 1m - 9:30(9:30/m) 150/156bpm 140cal 75/78rpm 6.31/0mph 4) 1m - 10:37(10:37/m) 147/155bpm 154cal 73/123rpm 5.65/0mph 5) 0.63m - 6:40(10:32/m) 141/146bpm 90cal 73/117rpm 5.7/0mph Add a comment	8.6mi, 1:25:22 Running - General Split Summary === 1) 1m - 9:29(9:29/m) 144/152bpm 136cal 75/81rpm 6.33/0mph 2) 1m - 9:33(9:33/m) 146/153bpm 138cal 74/76rpm 6.28/0mph 3) 0.01m - 6(9:56/m) 148/148bpm 76/76rpm 6.04/0mph 4) 1m - 10:47(10:47/m) 136/148bpm 141cal 73/107rpm 5.57/0mph 5) 0.06m - 45(12:09/m) 138/141bpm 9cal 73/76rpm 4.93/0mph 6) 1m - 9:42(9:42/m) 147/154bpm 140cal 75/80rpm 6.19/0mph 7) 1m - 9:34(9:34/m) 146/154bpm 137cal 75/78rpm 6.27/0mph 8) 1m - 9:33(9:33/m) 148/153bpm 139cal 75/78rpm 6.29/0mph 9) 1m - 9:27(9:27/m) 151/156bpm 141cal 76/78rpm 6.35/0mph 10) 0.01m - 4(13:54/m) 152/152bpm 77/77rpm 4.32/0mph 11) 1m - 10:54(10:54/m) 136/152bpm 115cal 74/78rpm 5.5/0mph 12) 0.51m - 5:29(10:48/m) 141/150bpm 67cal 74/78rpm 5.55/0mph Add a comment 1mi, 10:21 Running - General Split Summary === 1) 1m - 10:12(10:12/m) 134/146bpm 134cal 74/79rpm 5.88/0mph 2) 0.01m - 8(13:42/m) 137/138bpm 1cal 73/74rpm 4.38/0mph Add a comment 0mi, 6 Cross-Training - Other Split Summary === 1) 0m - 6(1:41:45/m) 67/68bpm 1cal 51/51rpm 0.59/0mph Add a comment	5.3mi, 3:08:50 Cross-Training - Other Split Summary === 1) 1m - 32:41(32:41/m) 104/121bpm 226cal 49/85rpm 1.83/0mph 2) 1m - 42:42(42:42/m) 106/140bpm 296cal 55/79rpm 1.4/0mph 3) 1m - 28:38(28:39/m) 113/136bpm 220cal 51/78rpm 2.09/0mph 4) 1m - 42:40(42:40/m) 97/122bpm 189cal 52/76rpm 1.41/0mph 5) 1m - 37:07(37:07/m) 87/117bpm 155cal 49/77rpm 1.62/0mph 6) 0.28m - 5:00(18:04/m) 104/113bpm 36cal 48/56rpm 3.32/0mph Add a comment 1.3mi, 58:11 Cross-Training - Other Split Summary === 1) 1m - 43:05(43:05/m) 92/126bpm 226cal 54/79rpm 1.39/0mph 2) 0.3m - 15:07(50:45/m) 124/159bpm 172cal 59/79rpm 1.18/0mph Add a comment	-
Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9
4mi, 44:48 Running - General Split Summary === 1) 1m - 10:46(10:46/m) 133/148bpm 140cal 73/76rpm 5.57/0mph 2) 1m - 11:10(11:10/m) 132/143bpm 139cal 72/74rpm 5.38/0mph 3) 1m - 11:36(11:36/m) 133/143bpm 143cal 71/74rpm 5.17/0mph 4) 1m - 11:13(11:13/m) 131/138bpm 131cal 72/75rpm 5.35/0mph 5) 0m - 3(13:00/m) 129/129bpm 72/72rpm 4.62/0mph Add a comment	3.9mi, 38:47 Running - General Split Summary === 1) 0.64m - 6:58(10:50/m) 133/160bpm 87cal 74/77rpm 5.54/0mph 2) 1m - 8:59(8:59/m) 147/172bpm 131cal 76/78rpm 6.68/0mph 3) 0.01m - 5(11:15/m) 152/153bpm 76/76rpm 5.34/0mph 4) 0.12m - 1:28(11:52/m) 143/154bpm 19cal 68/75rpm 5.06/0mph 5) 1m - 9:24(9:24/m) 149/161bpm 137cal 75/78rpm 6.39/0mph 6) 0.01m - 4(13:28/m) 153/153bpm 76/76rpm 4.45/0mph 7) 0.11m - 1:56(18:15/m) 124/155bpm 18cal 52/77rpm 3.29/0mph 8) 1m - 9:11(9:11/m) 149/156bpm 132cal 76/83rpm 6.53/0mph 9) 0.01m - 4(10:03/m) 152/152bpm 78/78rpm 5.97/0mph 10) 0.01m - 15(19:59/m) 152/153bpm 3cal 62/77rpm 3/0mph 11) 0.03m - 23(12:21/m) 145/148bpm 4cal 66/74rpm 4.86/0mph Add a comment	3mi, 30:07 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 140/155bpm 134cal 75/80rpm 6.1/0mph 2) 1m - 9:57(9:57/m) 135/147bpm 132cal 74/77rpm 6.03/0mph 3) 1m - 9:50(9:50/m) 138/148bpm 131cal 75/77rpm 6.1/0mph 4) 0.03m - 29(16:12/m) 144/148bpm 6cal 69/75rpm 3.7/0mph Add a comment 0.9mi, 12:56 Cross-Training - Walking Split Summary === 1) 0.9m - 12:56(14:26/m) 101/116bpm 124cal 59/74rpm 4.16/0mph Add a comment	-	5.8mi, 1:02:38 Running - General Split Summary === 1) 1m - 10:38(10:38/m) 136/150bpm 143cal 73/77rpm 5.64/0mph 2) 1m - 10:28(10:28/m) 140/150bpm 143cal 72/75rpm 5.73/0mph 3) 1m - 10:45(10:45/m) 135/144bpm 137cal 71/75rpm 5.58/0mph 4) 1m - 11:33(11:33/m) 140/147bpm 153cal 71/74rpm 5.2/0mph 5) 1m - 11:14(11:14/m) 141/157bpm 148cal 72/76rpm 5.34/0mph 6) 0.76m - 8:00(10:34/m) 141/156bpm 102cal 73/89rpm 5.68/0mph Add a comment	11.4mi, 2:02:22 Running - General Split Summary === 1) 1m - 10:36(10:36/m) 128/135bpm 134cal 74/76rpm 5.66/0mph 2) 1m - 10:27(10:27/m) 131/146bpm 132cal 73/75rpm 5.75/0mph 3) 1m - 10:53(10:53/m) 136/148bpm 142cal 73/75rpm 5.51/0mph 4) 1m - 10:21(10:21/m) 135/149bpm 131cal 74/78rpm 5.8/0mph 5) 1m - 10:42(10:42/m) 138/152bpm 138cal 73/75rpm 5.61/0mph 6) 1m - 10:16(10:16/m) 139/152bpm 131cal 75/79rpm 5.85/0mph 7) 1m - 10:37(10:37/m) 139/147bpm 138cal 74/79rpm 5.65/0mph 8) 1m - 11:09(11:09/m) 136/146bpm 128cal 73/75rpm 5.38/0mph 9) 1m - 10:58(10:58/m) 137/146bpm 124cal 73/76rpm 5.47/0mph 10) 1m - 11:22(11:22/m) 137/145bpm 127cal 73/78rpm 5.27/0mph 11) 1m - 10:54(10:54/m) 142/173bpm 137cal 74/90rpm 5.51/0mph 12) 0.36m - 4:07(11:23/m) 147/156bpm 55cal 72/101rpm 5.27/0mph Add a comment	-
Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16
3.1mi, 30:57 Running - General Split Summary === 1) 1m - 10:08(10:08/m) 131/149bpm 132cal 74/78rpm 5.92/0mph 2) 1m - 10:14(10:14/m) 128/135bpm 125cal 73/78rpm 5.86/0mph 3) 1m - 9:44(9:44/m) 138/174bpm 131cal 74/83rpm 6.16/0mph 4) 0.1m - 50(8:06/m) 163/174bpm 14cal 78/80rpm 7.4/0mph Add a comment	7mi, 1:09:24 Running - General Split Summary === 1) 1m - 9:25(9:25/m) 138/156bpm 130cal 75/78rpm 6.37/0mph 2) 1m - 9:45(9:45/m) 139/149bpm 135cal 74/78rpm 6.16/0mph 3) 1m - 10:28(10:28/m) 142/148bpm 148cal 73/76rpm 5.73/0mph 4) 1m - 9:53(9:53/m) 146/152bpm 144cal 74/76rpm 6.07/0mph 5) 1m - 9:36(9:36/m) 144/151bpm 136cal 74/76rpm 6.25/0mph 6) 1m - 10:19(10:19/m) 144/152bpm 140cal 74/79rpm 5.81/0mph 7) 1m - 9:50(9:50/m) 146/152bpm 138cal 74/80rpm 6.1/0mph 8) 0.01m - 8(8:45/m) 146/150bpm 1cal 83/83rpm 6.86/0mph Add a comment 1mi, 14:07 Cross-Training - Walking Split Summary === 1) 0.97m - 14:07(14:34/m) 106/126bpm 139cal 58/77rpm 4.12/0mph Add a comment	-	5mi, 51:18 Running - General Split Summary === 1) 1m - 10:03(10:03/m) 130/151bpm 130cal 74/83rpm 5.97/0mph 2) 1m - 9:50(9:50/m) 132/141bpm 129cal 74/77rpm 6.11/0mph 3) 1m - 10:10(10:10/m) 133/149bpm 135cal 74/75rpm 5.9/0mph 4) 1m - 10:27(10:27/m) 133/151bpm 135cal 73/75rpm 5.74/0mph 5) 1m - 10:43(10:43/m) 133/142bpm 133cal 73/101rpm 5.6/0mph 6) 0m - 4(17:43/m) 138/138bpm 74/74rpm 3.39/0mph Add a comment	5.4mi, 56:43 Running - General Split Summary === 1) 1m - 10:18(10:18/m) 131/153bpm 139cal 75/83rpm 5.82/0mph 2) 1m - 10:26(10:26/m) 133/154bpm 139cal 74/76rpm 5.75/0mph 3) 1m - 10:20(10:20/m) 133/138bpm 137cal 74/77rpm 5.81/0mph 4) 1m - 10:41(10:41/m) 133/138bpm 139cal 73/76rpm 5.61/0mph 5) 1m - 10:53(10:53/m) 132/139bpm 134cal 73/75rpm 5.51/0mph 6) 0.41m - 4:04(9:55/m) 142/154bpm 55cal 73/91rpm 6.06/0mph Add a comment	11.1mi, 2:01:43 Running - General Split Summary === 1) 1m - 10:39(10:39/m) 127/144bpm 137cal 73/78rpm 5.63/0mph 2) 1m - 10:28(10:28/m) 131/146bpm 137cal 73/77rpm 5.73/0mph 3) 1m - 10:28(10:28/m) 131/150bpm 134cal 73/77rpm 5.73/0mph 4) 1m - 10:52(10:52/m) 135/144bpm 143cal 73/78rpm 5.52/0mph 5) 1m - 10:45(10:45/m) 130/138bpm 125cal 74/113rpm 5.58/0mph 6) 1m - 11:28(11:28/m) 129/137bpm 127cal 74/118rpm 5.23/0mph 7) 1m - 11:26(11:26/m) 136/143bpm 145cal 74/78rpm 5.25/0mph 8) 1m - 10:51(10:51/m) 135/140bpm 131cal 73/76rpm 5.53/0mph 9) 1m - 11:20(11:20/m) 135/145bpm 130cal 73/76rpm 5.3/0mph 10) 1m - 11:14(11:14/m) 137/148bpm 133cal 73/78rpm 5.34/0mph 11) 1m - 11:41(11:41/m) 139/149bpm 143cal 72/75rpm 5.14/0mph 12) 0.05m - 31(10:37/m) 137/142bpm 5cal 74/75rpm 5.65/0mph Add a comment	-

2019	Distance	Date	Result	WAVA
Finsbury parkrun	5km	24 Aug	26:44	56.53%
Finsbury parkrun	5km	10 Aug	26:54	56.18%
Finsbury parkrun	5km	3 Aug	26:59	56.01%
Virgin Sport Hackney Half Marathon	13.1mi	19 May	2:09:18	53.14%
burgess park	5km	27 Apr	27:35	54.79%
Regent's Park: Summer 10K Series - April	10km	7 Apr	56:27	55.72%
Finsbury parkrun	5km	5 Jan	29:33	51.14%
2012	Distance	Date	Result	WAVA
Regent's Park 10k Winter Series #2	10km	4 Nov	57:03	52.13%
Finsbury parkrun	5km	27 Oct	27:37	51.74%
Finsbury Park Festival of Running 5km	5km	4 Mar	27:58	51.09%
2011	Distance	Date	Result	WAVA
Finsbury parkrun	5km	21 May	28:37	49.54%
Finsbury Parkrun	5km	16 Apr	27:49	50.97%
Finsbury Parkrun	5km	12 Feb	28:16	50.16%
Regents Park 10K Winter Series # 4	10km	2 Jan	58:45	50.23%
2010	Distance	Date	Result	WAVA
Finsbury parkrun	5km	20 Nov	27:22	51.41%
Regents Park Winter Series	10km	3 Oct	1:02:38	46.75%
Regent's Park 10km, winter series (race 4)	10km	3 Jan	58:54	49.72%
2009	Distance	Date	Result	WAVA
Regents Park Winter 10k Series	10km	1 Nov	59:18	49.00%
The Great Gorilla Run	7km	26 Sep		0.00%
London Marathon	26.2mi	26 Apr	5:04:03	43.16%

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