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vongustus F50

About

Race Times

All Races

Mileage

Training

Serpentine RC

Races
82
Miles
6775
Miles
1345
WAVA
64.65%
Mile
8:04
5k
26:44
5M
44:45
10k
57:15
10M
1:35:29
Half
2:08:15
Mara
4:43:09
50k
6:48:22
100k
23:59:00

About Me

Started running in July 2009. Currently getting back to 4-5 times week running with the London Mara 2020 looming large.

Current Status

Running in the cold makes me go faster but I still cant wait for summer.....

Planned Races
26th Apr 20	London Marathon
17th Oct 20	Baltimore Running Festival 5k
17th Oct 20	Baltimore Running Festival Half Marathon

Best Badges

This user has collected 103 badges.

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Groups

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

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Buddies

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	2	8:04 8:04/mi	58.78					8:04 58.78					8:55 57.34
5km	15	26:44 8:36/mi	60.71				28:36 55.53	27:56 57.39	26:44 60.58	26:58 60.71	27:41 59.82		29:46 57.75
4mi	1	40:34 10:09/mi	53.21									40:34 53.21
5mi	4	44:45 8:57/mi	60.57				48:21 53.76	49:49 52.67		46:19 57.85	44:45 60.57
10km	20	57:15 9:13/mi	61.43	1:11:42 44.83	1:02:17 51.60	1:02:26 51.93	1:06:15 49.60	57:16 57.37		57:15 58.61	1:01:42 55.01	1:02:50 55.37	57:21 61.43	1:03:42 56.02
11km	1	58:28 8:33/mi	64.65									58:28 64.65
10mi	4	1:35:29 9:33/mi	56.94			1:45:54 50.15	2:18:00 39.00		1:35:29 56.94
13.1mi	16	2:08:15 9:47/mi	59.62		2:19:45 50.99	2:18:07 52.19	2:16:24 51.79	2:13:50 53.82	2:34:54 46.50	2:10:21 55.87	2:36:59 46.92	2:15:24 55.08	2:25:00 52.73	2:08:15 59.62
30km	1	3:28:53 11:12/mi	52.72									3:28:53 52.72
26.2mi	15	4:43:09 10:48/mi	56.07			6:32:42 38.26	4:56:36 50.93	4:46:09 54.10	4:49:57 53.39	4:43:09 56.07	4:58:31 53.88
50km	1	6:48:22 13:09/mi	44.96						6:48:22 44.96
100km	1	23:59:00 23:10/mi	25.20				23:59:00 25.20

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	75	82	0	0	0	0	0	0	0	0	0	0	157
2019	38	46	70	56	38	37	29	36	40	65	83	79	616
2019	129	0	21	0	0	6	0	0	0	0	0	0	155
2018	63	26	80	78	58	61	31	34	31	32	27	18	539
2018	0	0	0	11	8	50	83	185	6	21	35	86	486
2017	64	67	75	80	62	81	31	41	26	59	50	71	706
2017	0	8	32	13	0	42	62	37	20	11	11	0	235
2016	67	71	49	43	103	67	70	34	65	28	61	50	708
2016	28	0	0	9	10	11	0	22	13	199	65	0	357
2015	117	96	32	67	63	35	83	79	82	49	68	88	857
2015	0	0	0	0	0	0	0	5	13	0	24	39	82
2014	99	137	92	91	95	82	56	71	30	87	85	74	1001
2013	120	101	115	83	76	53	63	103	75	123	118	82	1111
2013	0	0	0	0	0	0	0	18	11	0	0	0	29
2012	140	124	124	70	79	91	39	85	96	46	77	57	1027
2011	0	0	0	0	0	0	0	0	0	0	0	52	52

Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2	Mon 3rd Feb Feb 3	Tue 4th Feb Feb 4	Wed 5th Feb Feb 5	Thu 6th Feb Feb 6
3.1mi, 31:58 Running - General Split Summary === 1) 0.62m - 5:58(9:36/m) 131/140bpm 44cal 6.25/6.66mph 2) 0.62m - 6:13(10:00/m) 134/137bpm 47cal 6/6.45mph 3) 0.62m - 6:11(9:58/m) 138/146bpm 48cal 6.02/6.45mph 4) 0.62m - 6:36(10:37/m) 141/152bpm 52cal 5.65/6.26mph 5) 0.62m - 6:53(11:04/m) 146/153bpm 58cal 5.42/6.45mph 6) 0.01m - 8(11:14/m) 148/150bpm 1cal 5.34/5.43mph Add a comment	1.9mi, 37:26 Cross-Training - Walking Split Summary === 1) 0.62m - 11:34(18:36/m) 79/89bpm 30cal 60/63rpm 3.23/3.99mph 2) 0.62m - 11:35(18:37/m) 73/88bpm 22cal 60/63rpm 3.22/3.51mph 3) 0.62m - 13:54(22:22/m) 82/104bpm 37cal 60/64rpm 2.68/3.97mph 4) 0.01m - 23(27:36/m) 98/99bpm 1cal 61/62rpm 2.17/3.84mph Add a comment 2mi, 47:43 Cross-Training - Walking Split Summary === 1) 0.62m - 13:52(22:19/m) 85/92bpm 43cal 57/61rpm 2.69/4.05mph 2) 0.62m - 15:25(24:47/m) 81/95bpm 39cal 55/62rpm 2.42/3.47mph 3) 0.62m - 14:34(23:28/m) 62/79bpm 14cal 57/63rpm 2.56/3.97mph 4) 0.14m - 3:52(28:29/m) 64/69bpm 4cal 56/63rpm 2.1/3.32mph Add a comment	0.8mi, 22:50 Cross-Training - Walking Split Summary === 1) 0.62m - 15:24(24:45/m) 86/98bpm 49cal 55/61rpm 2.42/3.61mph 2) 0.21m - 7:26(35:31/m) 83/86bpm 20cal 54/61rpm 1.69/2.96mph Add a comment 10.3mi, 1:46:52 Running - General Split Summary === 1) 0.62m - 6:10(9:55/m) 118/126bpm 38cal 6.05/6.68mph 2) 0.62m - 5:59(9:37/m) 124/128bpm 39cal 6.24/6.66mph 3) 0.62m - 6:05(9:48/m) 124/130bpm 38cal 6.12/6.35mph 4) 0.62m - 6:31(10:29/m) 121/131bpm 35cal 5.72/6.39mph 5) 0.62m - 6:30(10:27/m) 122/131bpm 34cal 5.74/6.41mph 6) 0.62m - 5:54(9:30/m) 122/144bpm 31cal 6.31/6.59mph 7) 0.62m - 6:29(10:26/m) 127/133bpm 37cal 5.75/6.51mph 8) 0.62m - 6:15(10:04/m) 127/161bpm 34cal 5.96/6.3mph 9) 0.62m - 6:10(9:56/m) 122/130bpm 29cal 6.04/6.59mph 10) 0.62m - 6:18(10:09/m) 120/128bpm 26cal 5.91/6.3mph 11) 0.62m - 6:28(10:24/m) 124/132bpm 29cal 5.77/6.07mph 12) 0.62m - 6:44(10:50/m) 127/137bpm 35cal 5.54/6.55mph 13) 0.62m - 6:46(10:54/m) 126/133bpm 33cal 5.51/5.99mph 14) 0.62m - 6:31(10:30/m) 121/131bpm 25cal 5.72/6.16mph 15) 0.62m - 6:26(10:21/m) 121/128bpm 24cal 5.8/6.14mph 16) 0.62m - 7:20(11:48/m) 119/132bpm 27cal 5.08/5.89mph 17) 0.38m - 4:16(11:17/m) 119/125bpm 15cal 5.31/6.37mph Add a comment 1.2mi, 26:22 Cross-Training - Walking Split Summary === 1) 0.62m - 12:47(20:34/m) 77/115bpm 31cal 58/62rpm 2.92/3.92mph 2) 0.62m - 13:35(22:01/m) 78/103bpm 32cal 57/61rpm 2.72/3.88mph Add a comment	1.9mi, 1:04:45 Cross-Training - Walking Split Summary === 1) 0.62m - 15:35(25:02/m) 84/95bpm 47cal 58/62rpm 2.4/3.61mph 2) 0.62m - 12:52(20:43/m) 91/120bpm 45cal 57/61rpm 2.89/3.65mph 3) 0.61m - 36:18(59:55/m) 76/120bpm 76cal 59/63rpm 1/5.47mph Add a comment 2.5mi, 1:26:06 Cross-Training - Walking Split Summary === 1) 0.62m - 15:16(24:34/m) 92/108bpm 57cal 57/64rpm 2.44/3.82mph 2) 0.62m - 16:23(26:23/m) 88/95bpm 48cal 55/61rpm 2.27/3.67mph 3) 0.62m - 12:26(19:59/m) 84/97bpm 32cal 58/61rpm 3/3.76mph 4) 0.62m - 41:57(1:07:34/m) 83/121bpm 105cal 59/64rpm 0.89/3.72mph 5) 0m - 4(2:05:55/m) 86/86bpm 59/64rpm 0.48/0.38mph Add a comment	1.6mi, 32:56 Cross-Training - Walking Split Summary === 1) 0.62m - 12:33(20:10/m) 91/98bpm 45cal 60/64rpm 2.98/3.8mph 2) 0.62m - 15:06(24:19/m) 89/100bpm 47cal 60/65rpm 2.47/3.99mph 3) 0.33m - 5:17(15:57/m) 93/99bpm 17cal 63/67rpm 3.76/3.97mph Add a comment	-	3.4mi, 35:17 Running - General Split Summary === 1) 0.23m - 2:28(10:48/m) 122/145bpm 16cal 5.55/5.93mph 2) 0.62m - 6:18(10:09/m) 124/129bpm 42cal 5.91/6.24mph 3) 0.62m - 6:25(10:19/m) 124/130bpm 40cal 5.82/6.39mph 4) 0.62m - 6:26(10:22/m) 130/140bpm 44cal 5.79/6.35mph 5) 0.62m - 6:27(10:23/m) 139/168bpm 50cal 5.78/6.28mph 6) 0.62m - 6:51(11:01/m) 151/172bpm 61cal 5.44/5.97mph 7) 0.04m - 21(9:47/m) 150/150bpm 3cal 6.13/5.99mph Add a comment
Fri 7th Feb Feb 7	Sat 8th Feb Feb 8	Sun 9th Feb Feb 9	Mon 10th Feb Feb 10	Tue 11th Feb Feb 11	Wed 12th Feb Feb 12	Thu 13th Feb Feb 13
1.2mi, 30:11 Cross-Training - Walking Split Summary === 1) 0.62m - 11:10(17:57/m) 82/88bpm 32cal 65/69rpm 3.34/4.24mph 2) 0.58m - 19:01(32:37/m) 70/88bpm 33cal 65/70rpm 1.84/4.49mph Add a comment 0.7mi, 14:39 Cross-Training - Walking Split Summary === 1) 0.62m - 12:59(20:54/m) 99/124bpm 57cal 61/66rpm 2.87/3.67mph 2) 0.07m - 1:39(23:55/m) 93/96bpm 5cal 63/65rpm 2.51/3.59mph Add a comment	1mi, 29:40 Cross-Training - Walking Split Summary === 1) 0.62m - 15:27(24:51/m) 92/108bpm 58cal 55/61rpm 2.41/3.53mph 2) 0.41m - 14:12(34:52/m) 94/108bpm 50cal 53/65rpm 1.72/3.11mph Add a comment 14.3mi, 2:35:05 Running - General Split Summary === 1) 0.62m - 6:23(10:16/m) 120/148bpm 40cal 5.85/6.24mph 2) 0.62m - 6:12(9:59/m) 120/124bpm 37cal 6.01/6.35mph 3) 0.62m - 6:29(10:25/m) 122/129bpm 38cal 5.76/6.05mph 4) 0.62m - 6:44(10:50/m) 127/132bpm 43cal 5.54/6.12mph 5) 0.62m - 6:32(10:31/m) 126/133bpm 39cal 5.7/6.01mph 6) 0.62m - 6:41(10:45/m) 126/132bpm 37cal 5.58/6.24mph 7) 0.62m - 6:34(10:35/m) 135/144bpm 46cal 5.67/6.47mph 8) 0.62m - 6:48(10:56/m) 132/139bpm 42cal 5.48/6.49mph 9) 0.62m - 8:01(12:54/m) 129/157bpm 42cal 4.65/5.8mph 10) 0.62m - 6:47(10:56/m) 134/161bpm 42cal 5.49/5.93mph 11) 0.62m - 6:34(10:35/m) 133/138bpm 37cal 5.67/6.28mph 12) 0.62m - 6:26(10:21/m) 132/138bpm 35cal 5.79/6.07mph 13) 0.62m - 6:32(10:32/m) 129/133bpm 29cal 5.7/6.16mph 14) 0.62m - 7:45(12:28/m) 125/161bpm 32cal 4.81/6.3mph 15) 0.62m - 6:40(10:44/m) 129/134bpm 30cal 5.59/6.49mph 16) 0.62m - 6:30(10:28/m) 132/135bpm 33cal 5.73/6.05mph 17) 0.62m - 6:47(10:54/m) 126/134bpm 25cal 5.5/6.01mph 18) 0.62m - 7:05(11:24/m) 123/133bpm 23cal 5.26/6.28mph 19) 0.62m - 6:27(10:23/m) 121/128bpm 18cal 5.78/6.26mph 20) 0.62m - 6:55(11:08/m) 121/127bpm 21cal 5.39/6.26mph 21) 0.62m - 6:45(10:51/m) 117/129bpm 18cal 5.53/6.49mph 22) 0.62m - 6:24(10:18/m) 113/124bpm 16cal 5.83/6.35mph 23) 0.62m - 6:55(11:08/m) 118/122bpm 21cal 5.39/6.3mph 24) 0.01m - 8(14:55/m) 116/117bpm 4.02/5.26mph Add a comment 2.2mi, 48:47 Cross-Training - Walking Split Summary === 1) 0.62m - 12:18(19:48/m) 79/87bpm 32cal 60/65rpm 3.03/3.59mph 2) 0.62m - 15:34(25:04/m) 86/112bpm 48cal 58/63rpm 2.39/3.63mph 3) 0.62m - 12:33(20:11/m) 88/111bpm 38cal 59/65rpm 2.97/3.92mph 4) 0.37m - 8:22(22:23/m) 83/108bpm 21cal 60/64rpm 2.68/3.78mph Add a comment	0.6mi, 14:54 Cross-Training - Walking Split Summary === 1) 0.62m - 14:53(23:56/m) 90/128bpm 54cal 57/64rpm 2.51/3.44mph 2) 0m - 2(36:27/m) 91/91bpm 57/64rpm 1.65/0.04mph Add a comment 0.3mi, 25:33 Cross-Training - Walking Split Summary === 1) 0.27m - 25:33(1:34:22/m) 88/121bpm 51cal 59/65rpm 0.64/4.07mph Add a comment	1.4mi, 29:53 Cross-Training - Walking Split Summary === 1) 0.62m - 14:17(22:59/m) 102/115bpm 69cal 59/63rpm 2.61/4.17mph 2) 0.62m - 12:08(19:32/m) 104/119bpm 53cal 61/70rpm 3.07/4.01mph 3) 0.16m - 3:28(21:48/m) 112/128bpm 19cal 60/62rpm 2.75/3.95mph Add a comment 0.7mi, 10:29 Cross-Training - Walking Split Summary === 1) 0.62m - 9:23(15:05/m) 139/165bpm 81cal 64/118rpm 3.98/6.51mph 2) 0.07m - 1:06(14:57/m) 130/133bpm 8cal 65/67rpm 4.01/4.24mph Add a comment 3.5mi, 36:29 Running - General Split Summary === 1) 0.62m - 5:51(9:24/m) 149/165bpm 52cal 6.38/6.57mph 2) 0.62m - 6:27(10:23/m) 165/174bpm 64cal 5.78/6.53mph 3) 0.62m - 6:03(9:43/m) 170/175bpm 62cal 6.17/6.57mph 4) 0.62m - 6:25(10:20/m) 171/176bpm 66cal 5.81/6.41mph 5) 0.62m - 6:45(10:51/m) 172/178bpm 70cal 5.53/5.99mph 6) 0.41m - 4:59(12:01/m) 173/188bpm 53cal 5/6.14mph Add a comment 2mi, 44:19 Cross-Training - Walking Split Summary === 1) 0.62m - 13:32(21:46/m) 88/105bpm 46cal 59/64rpm 2.76/4.93mph 2) 0.62m - 16:43(26:55/m) 86/107bpm 49cal 58/63rpm 2.23/4.01mph 3) 0.62m - 11:51(19:01/m) 89/113bpm 36cal 61/70rpm 3.15/4.09mph 4) 0.13m - 2:14(16:57/m) 84/88bpm 5cal 61/63rpm 3.54/3.8mph Add a comment	1.6mi, 35:10 Cross-Training - Walking Split Summary === 1) 0.62m - 13:43(22:04/m) 88/97bpm 46cal 62/66rpm 2.72/3.82mph 2) 0.62m - 11:43(18:50/m) 91/105bpm 39cal 61/65rpm 3.19/4.09mph 3) 0.37m - 9:44(26:34/m) 93/125bpm 33cal 57/70rpm 2.26/4.13mph Add a comment	-	-
Fri 14th Feb Feb 14	Sat 15th Feb Feb 15	Sun 16th Feb Feb 16	Mon 17th Feb Feb 17	Tue 18th Feb Feb 18	Wed 19th Feb Feb 19	Thu 20th Feb Feb 20
1.2mi, 24:52 Cross-Training - Walking Split Summary === 1) 0.62m - 12:31(20:08/m) 101/116bpm 55cal 59/65rpm 2.98/7.16mph 2) 0.6m - 12:21(20:35/m) 101/126bpm 50cal 57/70rpm 2.91/3.8mph Add a comment 6.7mi, 1:09:14 Running - General Split Summary === 1) 0.62m - 6:12(9:58/m) 141/183bpm 49cal 6.02/6.43mph 2) 0.62m - 5:58(9:35/m) 168/179bpm 59cal 6.26/6.57mph 3) 0.62m - 5:57(9:35/m) 164/178bpm 56cal 6.26/6.55mph 4) 0.62m - 6:23(10:16/m) 168/172bpm 63cal 5.85/6.43mph 5) 0.62m - 6:15(10:04/m) 175/190bpm 66cal 5.96/6.47mph 6) 0.62m - 6:26(10:21/m) 179/185bpm 70cal 5.8/6.35mph 7) 0.62m - 6:36(10:37/m) 178/183bpm 71cal 5.65/6.51mph 8) 0.62m - 6:51(11:01/m) 175/181bpm 72cal 5.44/6.49mph 9) 0.62m - 6:38(10:40/m) 177/187bpm 70cal 5.62/6.3mph 10) 0.62m - 6:47(10:54/m) 173/180bpm 70cal 5.5/6.82mph 11) 0.53m - 5:13(9:53/m) 176/180bpm 54cal 6.07/6.87mph Add a comment	0.4mi, 8:07 Cross-Training - Walking Split Summary === 1) 0.36m - 8:07(22:47/m) 97/127bpm 34cal 56/61rpm 2.64/3.59mph Add a comment 11.4mi, 1:59:43 Running - General Split Summary === 1) 0.62m - 6:18(10:08/m) 139/152bpm 49cal 5.92/6.24mph 2) 0.62m - 6:12(9:59/m) 138/153bpm 46cal 6.01/6.32mph 3) 0.62m - 6:30(10:28/m) 119/143bpm 31cal 5.73/6.32mph 4) 0.62m - 6:34(10:34/m) 120/128bpm 30cal 5.68/6.18mph 5) 0.62m - 6:48(10:57/m) 120/126bpm 31cal 5.48/6.01mph 6) 0.62m - 6:07(9:50/m) 123/131bpm 29cal 6.1/6.62mph 7) 0.62m - 6:25(10:20/m) 123/140bpm 29cal 5.8/6.39mph 8) 0.62m - 6:22(10:14/m) 122/132bpm 28cal 5.86/6.59mph 9) 0.62m - 6:54(11:06/m) 126/136bpm 34cal 5.41/6.24mph 10) 0.62m - 6:33(10:32/m) 120/133bpm 25cal 5.7/6.14mph 11) 0.62m - 6:39(10:42/m) 126/134bpm 32cal 5.6/6.24mph 12) 0.62m - 6:28(10:24/m) 126/136bpm 29cal 5.77/6.64mph 13) 0.62m - 6:35(10:36/m) 123/132bpm 26cal 5.66/6.12mph 14) 0.62m - 6:49(10:59/m) 121/134bpm 25cal 5.47/6.22mph 15) 0.62m - 6:35(10:36/m) 118/133bpm 21cal 5.66/6.47mph 16) 0.62m - 6:34(10:33/m) 120/138bpm 23cal 5.68/6.32mph 17) 0.62m - 6:45(10:52/m) 121/128bpm 26cal 5.52/6.3mph 18) 0.62m - 6:28(10:24/m) 126/150bpm 30cal 5.77/6.57mph 19) 0.17m - 2:08(12:19/m) 132/136bpm 12cal 4.87/5.63mph Add a comment 2.2mi, 51:38 Cross-Training - Walking Split Summary === 1) 0.62m - 14:46(23:45/m) 80/107bpm 38cal 59/65rpm 2.53/5.66mph 2) 0.62m - 17:37(28:21/m) 80/102bpm 42cal 56/62rpm 2.12/3.59mph 3) 0.62m - 13:16(21:20/m) 75/89bpm 26cal 58/63rpm 2.81/3.67mph 4) 0.31m - 5:59(19:02/m) 83/87bpm 15cal 61/64rpm 3.15/3.86mph Add a comment	1mi, 18:43 Cross-Training - Walking Split Summary === 1) 0.62m - 12:17(19:45/m) 80/96bpm 32cal 61/65rpm 3.04/3.63mph 2) 0.32m - 6:26(19:52/m) 77/82bpm 14cal 63/66rpm 3.02/4.01mph Add a comment 1.8mi, 33:09 Cross-Training - Walking Split Summary === 1) 0.62m - 11:28(18:26/m) 97/106bpm 47cal 60/65rpm 3.25/3.86mph 2) 0.62m - 10:43(17:16/m) 83/100bpm 27cal 59/63rpm 3.48/3.65mph 3) 0.54m - 10:58(20:23/m) 76/93bpm 21cal 57/64rpm 2.94/3.47mph Add a comment	1.5mi, 40:28 Cross-Training - Walking Split Summary === 1) 0.62m - 16:39(26:45/m) 83/102bpm 48cal 58/63rpm 2.24/3.76mph 2) 0.62m - 14:27(23:17/m) 81/90bpm 36cal 57/62rpm 2.58/3.7mph 3) 0.3m - 9:23(31:35/m) 80/89bpm 22cal 59/75rpm 1.9/3.78mph Add a comment 5.3mi, 55:44 Running - General Split Summary === 1) 0.62m - 6:12(9:59/m) 119/127bpm 38cal 6.01/7.58mph 2) 0.62m - 6:54(11:06/m) 130/141bpm 48cal 5.4/6.64mph 3) 0.62m - 6:07(9:51/m) 133/138bpm 44cal 6.09/6.53mph 4) 0.62m - 6:45(10:51/m) 134/142bpm 47cal 5.53/6.39mph 5) 0.62m - 6:26(10:21/m) 141/169bpm 49cal 5.8/6.78mph 6) 0.62m - 7:28(12:02/m) 151/176bpm 63cal 4.99/6.07mph 7) 0.62m - 6:30(10:28/m) 139/148bpm 44cal 5.73/6.89mph 8) 0.62m - 6:10(9:56/m) 136/140bpm 37cal 6.04/6.72mph 9) 0.3m - 3:11(10:27/m) 136/138bpm 18cal 5.74/6.68mph Add a comment 2.4mi, 57:39 Cross-Training - Walking Split Summary === 1) 0.62m - 13:25(21:35/m) 86/102bpm 43cal 60/66rpm 2.78/3.8mph 2) 0.62m - 17:52(28:46/m) 82/117bpm 45cal 57/62rpm 2.08/3.74mph 3) 0.62m - 15:03(24:12/m) 94/126bpm 52cal 60/65rpm 2.48/3.84mph 4) 0.5m - 11:19(22:29/m) 91/95bpm 33cal 62/65rpm 2.67/3.95mph Add a comment	2.1mi, 47:07 Cross-Training - Walking Split Summary === 1) 0.62m - 15:18(24:35/m) 80/91bpm 40cal 60/65rpm 2.44/3.99mph 2) 0.62m - 15:48(25:28/m) 85/99bpm 44cal 56/61rpm 2.36/3.65mph 3) 0.62m - 12:45(20:30/m) 87/115bpm 36cal 59/64rpm 2.93/3.74mph 4) 0.18m - 3:16(18:04/m) 90/96bpm 10cal 57/62rpm 3.32/3.84mph Add a comment	-	-
Fri 21st Feb Feb 21	Sat 22nd Feb Feb 22	Sun 23rd Feb Feb 23	Mon 24th Feb Feb 24	Tue 25th Feb Feb 25	Wed 26th Feb Feb 26	Thu 27th Feb Feb 27
1.6mi, 33:24 Cross-Training - Walking Split Summary === 1) 0.62m - 12:21(19:51/m) 99/111bpm 54cal 56/61rpm 3.02/4.22mph 2) 0.62m - 13:09(21:10/m) 79/106bpm 29cal 56/61rpm 2.83/3.57mph 3) 0.33m - 7:55(23:41/m) 93/121bpm 28cal 56/61rpm 2.53/3.4mph Add a comment 1.9mi, 59:07 Cross-Training - Walking Split Summary === 1) 0.62m - 15:17(24:35/m) 94/99bpm 57cal 57/64rpm 2.44/3.95mph 2) 0.62m - 15:13(24:30/m) 92/108bpm 48cal 54/64rpm 2.45/3.32mph 3) 0.62m - 28:35(46:00/m) 73/94bpm 47cal 58/77rpm 1.3/4.76mph 4) 0m - 2(20:24/m) 72/72bpm 58/77rpm 2.94/0.58mph Add a comment 6.5mi, 1:07:38 Running - General Split Summary === 1) 0.62m - 6:02(9:43/m) 125/147bpm 40cal 6.18/6.59mph 2) 0.62m - 5:55(9:31/m) 126/132bpm 39cal 6.3/6.45mph 3) 0.62m - 6:19(10:10/m) 126/130bpm 39cal 5.9/6.41mph 4) 0.62m - 6:32(10:31/m) 130/138bpm 43cal 5.71/6.35mph 5) 0.62m - 6:23(10:17/m) 129/138bpm 39cal 5.84/5.97mph 6) 0.62m - 6:41(10:45/m) 126/133bpm 36cal 5.58/6.05mph 7) 0.62m - 6:47(10:55/m) 134/179bpm 42cal 5.49/6.78mph 8) 0.62m - 7:02(11:19/m) 168/176bpm 69cal 5.3/6.68mph 9) 0.62m - 6:31(10:30/m) 171/177bpm 65cal 5.72/6.07mph 10) 0.62m - 6:30(10:27/m) 175/188bpm 67cal 5.74/6.28mph 11) 0.28m - 2:55(10:34/m) 176/180bpm 30cal 5.68/6.01mph Add a comment	1.3mi, 28:51 Cross-Training - Walking Split Summary === 1) 0.62m - 11:49(19:00/m) 112/136bpm 69cal 58/61rpm 3.16/5.99mph 2) 0.62m - 15:27(24:50/m) 99/117bpm 57cal 59/67rpm 2.42/3.59mph 3) 0.09m - 1:35(17:17/m) 100/101bpm 5cal 58/60rpm 3.47/3.53mph Add a comment 3.6mi, 37:54 Running - General Split Summary === 1) 0.62m - 6:07(9:51/m) 155/189bpm 55cal 6.09/6.49mph 2) 0.62m - 6:33(10:33/m) 180/191bpm 70cal 5.69/6.62mph 3) 0.62m - 6:31(10:29/m) 192/199bpm 78cal 5.72/6.49mph 4) 0.62m - 7:11(11:34/m) 192/200bpm 85cal 5.19/6.2mph 5) 0.62m - 6:51(11:02/m) 200/212bpm 82cal 5.44/6.07mph 6) 0.45m - 4:40(10:19/m) 199/207bpm 55cal 5.81/6.51mph Add a comment 2.3mi, 44:48 Cross-Training - Walking Split Summary === 1) 0.62m - 12:26(19:59/m) 104/112bpm 62cal 61/64rpm 3/3.76mph 2) 0.62m - 12:50(20:40/m) 101/117bpm 50cal 59/66rpm 2.9/3.72mph 3) 0.62m - 12:18(19:46/m) 95/106bpm 37cal 62/66rpm 3.03/3.97mph 4) 0.41m - 7:14(17:32/m) 89/94bpm 18cal 60/65rpm 3.42/4.03mph Add a comment	1.8mi, 37:52 Cross-Training - Walking Split Summary === 1) 0.62m - 15:00(24:07/m) 64/76bpm 20cal 58/64rpm 2.49/3.8mph 2) 0.62m - 11:26(18:23/m) 65/69bpm 14cal 57/63rpm 3.26/3.74mph 3) 0.53m - 11:26(21:39/m) 65/97bpm 14cal 55/62rpm 2.77/3.4mph Add a comment 0.7mi, 15:00 Cross-Training - Walking Split Summary === 1) 0.62m - 13:25(21:34/m) 85/115bpm 41cal 54/61rpm 2.78/3.74mph 2) 0.08m - 1:35(20:02/m) 81/82bpm 4cal 56/59rpm 3/3.49mph Add a comment 13.3mi, 2:23:22 Running - General Split Summary === 1) 0.62m - 6:30(10:28/m) 112/119bpm 34cal 5.74/6.24mph 2) 0.62m - 6:21(10:13/m) 119/131bpm 36cal 5.87/6.16mph 3) 0.62m - 6:41(10:45/m) 124/127bpm 40cal 5.58/5.97mph 4) 0.62m - 6:35(10:35/m) 128/133bpm 41cal 5.67/6.01mph 5) 0.62m - 6:52(11:04/m) 127/132bpm 41cal 5.42/6.24mph 6) 0.62m - 6:35(10:36/m) 119/134bpm 28cal 5.66/6.12mph 7) 0.62m - 7:01(11:18/m) 120/122bpm 30cal 5.31/5.99mph 8) 0.62m - 6:33(10:33/m) 117/124bpm 25cal 5.69/6.14mph 9) 0.62m - 6:50(11:00/m) 115/126bpm 24cal 5.45/6.32mph 10) 0.62m - 6:37(10:39/m) 119/131bpm 26cal 5.63/6.24mph 11) 0.62m - 6:23(10:16/m) 117/122bpm 23cal 5.85/6.57mph 12) 0.62m - 6:54(11:06/m) 116/126bpm 24cal 5.4/5.87mph 13) 0.62m - 6:34(10:35/m) 120/127bpm 26cal 5.67/5.97mph 14) 0.62m - 6:36(10:37/m) 117/126bpm 24cal 5.65/6.18mph 15) 0.62m - 6:47(10:55/m) 116/125bpm 24cal 5.49/6.53mph 16) 0.62m - 6:52(11:04/m) 115/126bpm 23cal 5.42/6.03mph 17) 0.62m - 6:57(11:11/m) 117/134bpm 26cal 5.37/5.8mph 18) 0.62m - 6:51(11:02/m) 120/128bpm 27cal 5.44/6.18mph 19) 0.62m - 6:48(10:56/m) 124/138bpm 31cal 5.49/6.12mph 20) 0.62m - 6:59(11:15/m) 115/124bpm 24cal 5.34/5.85mph 21) 0.62m - 6:42(10:48/m) 117/132bpm 23cal 5.56/6.43mph 22) 0.22m - 2:23(10:49/m) 121/124bpm 9cal 5.55/6.49mph Add a comment	1.5mi, 32:54 Cross-Training - Walking Split Summary === 1) 0.62m - 12:05(19:26/m) 82/94bpm 34cal 60/64rpm 3.09/3.78mph 2) 0.62m - 13:18(21:23/m) 65/89bpm 17cal 58/64rpm 2.81/3.82mph 3) 0.27m - 7:31(28:11/m) 62/96bpm 7cal 58/65rpm 2.13/3.86mph Add a comment 4.1mi, 43:41 Running - General Split Summary === 1) 0.62m - 6:46(10:53/m) 120/126bpm 42cal 5.51/6.14mph 2) 0.62m - 6:26(10:21/m) 123/127bpm 39cal 5.8/6.39mph 3) 0.62m - 6:28(10:24/m) 121/127bpm 36cal 5.77/6.55mph 4) 0.62m - 7:24(11:55/m) 120/127bpm 37cal 5.04/6.82mph 5) 0.62m - 6:30(10:27/m) 131/162bpm 41cal 5.74/6.74mph 6) 0.62m - 6:25(10:19/m) 146/180bpm 51cal 5.81/6.85mph 7) 0.36m - 3:43(10:17/m) 142/148bpm 28cal 5.83/7.74mph Add a comment 2.4mi, 1:19:11 Cross-Training - Walking Split Summary === 1) 0.62m - 16:00(25:44/m) 83/118bpm 46cal 57/62rpm 2.33/3.61mph 2) 0.62m - 20:29(32:57/m) 88/126bpm 61cal 53/63rpm 1.82/3.44mph 3) 0.62m - 13:59(22:31/m) 98/135bpm 59cal 57/64rpm 2.66/4.19mph 4) 0.53m - 28:43(54:41/m) 117/170bpm 155cal 58/77rpm 1.1/13.48mph Add a comment	-	-	-

2019	Distance	Date	Result	WAVA
Petts Wood 10k	10km	13 Oct	1:03:42	56.02%
Chislehurst Chase	10km	22 Sep	1:05:17	54.66%
Trieste Half Marathon	13.1mi	5 May	2:08:15	59.62%
2018	Distance	Date	Result	WAVA
Detroit Half Marathon	13.1mi	21 Oct	2:25:00	52.73%
American Home Fitness 5k	5km	20 Oct	29:46	57.75%
Detroit Competitive 1 Mile	1mi	20 Oct	8:55	57.34%
Petts Wood 10k	10km	7 Oct	57:21	61.43%
Polar Night 10k	10km	6 Jan	1:04:04	54.30%
2017	Distance	Date	Result	WAVA
Petts Wood Runners 10K	10km	8 Oct	1:02:50	55.37%
NYRR 1 for you 1 for youth 4 mile	4mi	8 Jul	40:34	53.21%
Cortina Dobbiaco run	30km	4 Jun	3:28:53	52.72%
Spring night run	11km	2 Jun	58:28	64.65%
Bewl Water Half Marathon	13.1mi	13 May	2:15:24	55.08%
2016	Distance	Date	Result	WAVA
Berlin Marathon	26.2mi	25 Sep	4:58:31	53.88%
ET full moon midnight half marathon	13.1mi	20 Aug	2:36:59	46.92%
Harvel 5	5mi	4 Jun	44:45	60.57%
Larkfield 10k	10km	8 May	1:01:42	55.01%
Greenwich parkrun	5km	1 Jan	27:41	59.82%
2015	Distance	Date	Result	WAVA
Greenwich parkrun	5km	7 Nov	28:48	57.50%
Amsterdam Marathon	26.2mi	18 Oct	4:43:09	56.07%
Peckham Rye parkrun	5km	15 Aug	26:58	60.71%
Greenwich parkrun	5km	11 Jul	28:18	57.85%
Harvel 5	5mi	6 Jun	46:19	57.85%
Greenwich parkrun	5km	23 May	28:47	56.88%
Richmond Park Marathon	26.2mi	17 May	4:57:45	52.65%
Larkfield 10k	10km	10 May	57:15	58.61%
Bromley parkrun	5km	2 May	27:01	60.60%
Brighton Marathon	26.2mi	12 Apr	4:56:38	52.85%
Paddock Wood Half Marathon	13.1mi	29 Mar	2:10:21	55.87%
Greenwich parkrun #262	5km	7 Feb	28:42	57.04%
Greenwich parkrun #261	5km	31 Jan	29:14	56.00%
Walt Disney World Marathon	26.2mi	11 Jan	6:02:43	43.22%
Walt Disney World Half Marathon	13.1mi	10 Jan	2:33:16	47.51%
Walt Disney World 10k	10km	9 Jan	1:05:26	51.28%
Disney family Fun Run 5k	5km	8 Jan	34:46	47.09%
2014	Distance	Date	Result	WAVA
Eridge Park 10 Trail Challenge	10mi	7 Sep	2:16:09	40.37%
Bromley parkrun #243	5km	2 Aug	26:44	60.58%
Bromley parkrun #239	5km	5 Jul	27:52	58.11%
Grand Union Challenge 50K	50km	28 Jun	6:48:22	44.96%
Rock ‘n’ Roll Liverpool Marathon	26.2mi	25 May	4:49:57	53.39%
XX Rome Marathon	26.2mi	23 Mar	5:01:34	51.34%
Surrey Tempest 10M	10mi	16 Mar	1:35:29	56.94%
Walt Disney World Marathon	26.2mi	12 Jan	5:18:41	48.58%
Walt Disney World Half Marathon	13.1mi	11 Jan	2:34:54	46.50%
2013	Distance	Date	Result	WAVA
XXX Firenze Marathon	26.2mi	24 Nov	4:46:09	54.10%
Pine Ridge 10K	10km	12 Oct	1:02:22	53.22%
Bacchus Half Marathon	13.1mi	8 Sep	2:13:50	53.82%
Burgess parkrun	5km	27 Jul	27:56	57.39%
Olympic Park Anniversary Run	5mi	21 Jul	49:49	52.67%
Dorney Dash 10k	10km	20 Jul	59:42	55.04%
Self Transcendence 10K	10km	15 Jun	57:16	57.37%
Westminster Mile	1mi	26 May	8:04	58.78%
Brathay Windermere Marathon	26.2mi	19 May	4:54:22	51.95%
Brighton Marathon	26.2mi	14 Apr	4:47:16	53.23%
Barcelona Marathon	26.2mi	17 Mar	4:46:19	53.41%
Tunbridge Wells Half Marathon	13.1mi	24 Feb	2:16:08	52.38%
2012	Distance	Date	Result	WAVA
Pine Ridge 10K	10km	3 Nov	1:06:15	49.60%
Thames Path Challenge	100km	29 Sep	23:59:00	25.20%
Eridge Park 10 Trail Challenge	10mi	9 Sep	2:18:00	39.00%
Windsor Great Park Dash 10k	10km	14 Jul	1:07:56	47.91%
Brathay Windermere Marathon	26.2mi	20 May	5:13:42	48.15%
Wimbledon Common parkrun	5km	12 May	28:49	55.11%
Wimbledon Common parkrun	5km	5 May	28:36	55.53%
Brighton Marathon	26.2mi	15 Apr	4:56:36	50.93%
The National Lottery - Olympic Park Run	5mi	31 Mar	48:21	53.76%
The Lifestyle Renault Tunbridge Wells Half Marathon	13.1mi	26 Feb	2:16:24	51.79%
2011	Distance	Date	Result	WAVA
The Poppy Half Marathon	13.1mi	13 Nov	2:19:54	51.52%
Pine Ridge 10K	10km	5 Nov	1:05:19	50.12%
Beachy Head Marathon	26.2mi	22 Oct	6:32:42	38.26%
Clapham Common 10k	10km	16 Oct	1:03:10	51.83%
Royal Parks Half Marathon	13.1mi	9 Oct	2:18:07	52.19%
The Ronhill Great Langdale Half	20km	18 Jun	2:28:04	45.42%
BUPA London 10,000	10km	30 May	1:02:26	51.93%
Surrey Tempest 10	10mi	13 Mar	1:45:54	50.15%
Tunbridge Wells Half Marathon	13.1mi	27 Feb	2:20:40	50.66%
2010	Distance	Date	Result	WAVA
Bexhill Seafront Poppy Half Marathon	13.1mi	14 Nov	2:19:45	50.99%
Pine Ridge 10k	10km	6 Nov	1:05:00	49.88%
Royal Parks Half Marathon	13.1mi	10 Oct	2:23:33	49.64%
BUPA London 10,000	10km	31 May	1:02:17	51.60%
The Children's Mutual Tunbridge Wells Half Marathon	13.1mi	28 Feb	2:26:04	48.27%
Brooks Serpentine New Years Day 10K	10km	1 Jan	1:02:44	51.23%
2009	Distance	Date	Result	WAVA
Pine Ridge 10K	10km	22 Nov	1:11:42	44.83%

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