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andrewfk MS

About

Race Times

All Races

Mileage

Training

Blog

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No clubs listed.

Races
2
Miles
698
Miles
64
WAVA
50.32%
5k
26:32
10k
59:02

About Me

Intermittent runner coping with dodgy knees and irregular work patterns to be the fittest and happiest I can!

Planned Races

08 Sep 19	Wirral 10k
24 Nov 19	Bass Belle 10
16 Feb 20	Village Bakery Half Marathon

Best Badges

This user has collected 46 badges.

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Groups

This user is a member of Conquercise Game, FetchPoint Game, GPS Users

2019 Targets

RUN
365

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Dist	Races	PB	WB	2016	2019
5km	1	26:32 8:32/mi	50.32		26:32 50.32
10km	1	59:02 9:30/mi	46.22	59:02 46.22

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	9	12	24	55	36	54	46	48	0	0	0	0	283
2018	0	2	2	0	0	0	0	1	0	2	9	0	16
2017	1	4	0	0	0	0	2	0	0	6	8	0	21
2016	12	41	41	65	5	29	35	13	3	0	11	0	255
2016	0	0	0	0	0	10	0	14	0	7	0	0	31
2015	0	2	10	0	0	0	0	0	0	0	19	3	35
2015	0	4	2	0	0	0	1	0	0	2	7	0	16
2014	0	0	0	0	0	0	2	3	0	2	0	0	7
2014	0	0	0	0	0	0	5	2	0	0	0	0	7
2013	1	10	24	10	0	0	8	0	0	0	0	0	53
2012	0	16	0	0	0	0	0	0	5	0	5	0	26
2012	0	6	0	0	0	0	0	0	0	0	4	0	10
2011	0	0	0	0	0	0	0	0	0	0	2	0	2

Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3
-	6.2mi, 1:17:50 Running - Carrying Weight Split Summary === 1) 1m - 11:26(11:26/m) 142/156bpm 97cal 5.25/6.22mph 2) 1m - 13:01(13:01/m) 150/170bpm 117cal 4.61/7.2mph 3) 1m - 13:08(13:08/m) 147/158bpm 105cal 4.57/5.63mph 4) 1m - 12:48(12:48/m) 147/157bpm 97cal 4.69/5.38mph 5) 1m - 12:22(12:22/m) 149/158bpm 95cal 4.85/5.51mph 6) 1m - 12:20(12:20/m) 151/160bpm 95cal 4.87/5.53mph 7) 0.24m - 2:46(11:39/m) 150/161bpm 19cal 5.15/6.32mph Add a comment	-	-	-	-	3.4mi, 29:25 Running - Race Split Summary === 1) 1m - 8:41(8:41/m) 174/185bpm 94cal 6.91/9.04mph 2) 1m - 7:50(7:50/m) 187/193bpm 94cal 7.66/7.89mph 3) 1m - 7:52(7:52/m) 193/196bpm 100cal 7.62/8.64mph 4) 0.41m - 5:02(12:13/m) 176/200bpm 52cal 4.91/10.25mph Glitchy GPS. Not as fast as it appears Add a comment 1.3mi, 14:32 Running - Warm Up Split Summary === 1) 1m - 11:34(11:34/m) 141/159bpm 96cal 5.19/6.22mph 2) 0.26m - 2:59(11:19/m) 152/161bpm 28cal 5.3/5.89mph Add a comment
Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10
3.5mi, 42:15 Running - Recovery Run Split Summary === 1) 1m - 11:13(11:13/m) 139/157bpm 87cal 5.35/6.78mph 2) 1m - 11:43(11:43/m) 149/163bpm 100cal 5.12/6.01mph 3) 1m - 12:55(12:55/m) 149/162bpm 103cal 4.65/6.32mph 4) 0.52m - 6:24(12:19/m) 149/162bpm 49cal 4.87/6.24mph Add a comment	-	3.6mi, 41:34 Running - Easy Split Summary === 1) 1m - 12:03(12:03/m) 123/152bpm 73cal 4.98/6.57mph 2) 1m - 11:25(11:25/m) 141/153bpm 87cal 5.26/6.45mph 3) 1m - 11:13(11:13/m) 144/156bpm 87cal 5.35/6.35mph 4) 0.62m - 6:53(11:07/m) 150/159bpm 57cal 5.4/7.1mph Add a comment	-	7.8mi, 1:30:04 Running - Long Run Split Summary === 1) 1m - 11:34(11:34/m) 120/138bpm 70cal 5.19/6.03mph 2) 1m - 11:34(11:34/m) 130/140bpm 78cal 5.19/6.28mph 3) 1m - 11:28(11:28/m) 133/144bpm 74cal 5.23/6.03mph 4) 1m - 11:46(11:46/m) 136/146bpm 74cal 5.1/5.87mph 5) 1m - 11:51(11:51/m) 136/145bpm 68cal 5.06/5.97mph 6) 1m - 11:39(11:39/m) 139/151bpm 69cal 5.15/5.78mph 7) 1m - 11:17(11:17/m) 148/162bpm 87cal 5.32/5.99mph 8) 0.77m - 8:54(11:37/m) 152/161bpm 71cal 5.17/6.18mph Add a comment	-	-
Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17
-	4mi, 40:00 Running - Tempo Split Summary === 1) 0.93m - 10:00(10:44/m) 138/153bpm 81cal 5.59/6.78mph 2) 1m - 9:27(9:27/m) 167/176bpm 100cal 6.34/6.7mph 3) 1m - 8:36(8:36/m) 177/180bpm 96cal 6.97/7.68mph 4) 0.22m - 1:56(8:37/m) 178/181bpm 22cal 6.96/7.2mph 5) 0.86m - 10:00(11:39/m) 150/180bpm 71cal 5.15/7.22mph Add a comment	-	-	-	4.1mi, 47:33 Running - Easy Split Summary === 1) 1m - 11:06(11:06/m) 135/152bpm 86cal 5.4/6.41mph 2) 1m - 11:57(11:57/m) 147/159bpm 103cal 5.02/6.1mph 3) 1m - 12:41(12:41/m) 143/160bpm 93cal 4.73/6.28mph 4) 1m - 10:53(10:53/m) 155/192bpm 96cal 5.51/9.43mph 5) 0.08m - 55(12:12/m) 178/192bpm 10cal 4.92/9.48mph Add a comment	9.2mi, 1:45:52 Running - Long Run Split Summary === 1) 1m - 11:28(11:28/m) 133/147bpm 85cal 5.23/6.05mph 2) 1m - 11:52(11:52/m) 143/157bpm 97cal 5.06/6.22mph 3) 1m - 11:55(11:55/m) 146/157bpm 96cal 5.04/5.72mph 4) 1m - 11:29(11:29/m) 147/156bpm 87cal 5.23/5.87mph 5) 1m - 11:41(11:41/m) 144/157bpm 78cal 5.13/5.87mph 6) 1m - 12:06(12:06/m) 143/154bpm 73cal 4.96/6.59mph 7) 1m - 11:34(11:34/m) 143/152bpm 67cal 5.19/5.99mph 8) 1m - 11:25(11:25/m) 147/158bpm 75cal 5.25/5.99mph 9) 1m - 9:42(9:42/m) 169/179bpm 102cal 6.19/6.82mph 10) 0.23m - 2:40(11:26/m) 163/176bpm 24cal 5.25/6.85mph Add a comment
Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	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
-	-	4.1mi, 41:19 Running - Intervals Split Summary === 1) 0.96m - 10:49(11:19/m) 126/141bpm 74cal 5.3/7.08mph 2) 0.59m - 5:04(8:32/m) 162/175bpm 52cal 7.03/8.16mph 3) 0.09m - 56(10:25/m) 167/173bpm 10cal 5.76/7.2mph 4) 0.35m - 3:00(8:27/m) 176/182bpm 34cal 7.1/7.37mph 5) 0.18m - 2:00(11:10/m) 166/181bpm 21cal 5.37/7.39mph 6) 0.6m - 5:02(8:21/m) 176/182bpm 57cal 7.18/7.37mph 7) 0.07m - 59(14:18/m) 168/179bpm 10cal 4.2/7.18mph 8) 0.39m - 3:03(7:49/m) 180/190bpm 35cal 7.68/8.27mph 9) 0.88m - 10:26(11:53/m) 153/187bpm 82cal 5.05/8.1mph Add a comment	3.7mi, 40:03 Running - Easy Split Summary === 1) 1m - 10:59(10:59/m) 132/149bpm 82cal 5.46/6.24mph 2) 1m - 10:51(10:51/m) 142/160bpm 90cal 5.53/6.99mph 3) 1m - 10:50(10:50/m) 149/160bpm 96cal 5.54/6.37mph 4) 0.65m - 7:22(11:18/m) 150/159bpm 63cal 5.31/9.75mph Add a comment	3.6mi, 39:19 Running - Easy Split Summary === 1) 1m - 10:50(10:50/m) 130/147bpm 80cal 5.54/6.51mph 2) 1m - 10:50(10:50/m) 145/159bpm 96cal 5.54/6.43mph 3) 1m - 11:14(11:14/m) 150/170bpm 102cal 5.34/6.8mph 4) 0.6m - 6:25(10:41/m) 159/179bpm 62cal 5.62/7.35mph Add a comment	-	-

2019	Date	Result	WAVA
Willowbrook Halewood 5k August	3 Aug	26:32	50.32%
2016	Date	Result	WAVA
Port Sunlight 10k	17 Apr	59:02	46.22%