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richaca2 M45

About

Race Times

All Races

Mileage

Training

Carlisle Tri

Races
110
Miles
8358
Miles
30
Miles
1484
WAVA
69.65%
5k
20:12
5M
37:10
10k
42:01
10M
1:15:50
Half
1:32:15
20M
2:43:38
Mara
3:42:25

Race Standard

Bluefish tuna (63)

Current Status

Finally getting some good times, which is very pleasing. Loving the running up in Scotland

Groups

This user is a member of Conquercise Game, GPS Users, Scottish Runners, Swimmers

2019 Targets

BIKE
1000
RUN
1600
SWIM
25

Set your targets for 2019

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Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2016	2017	2018	2019
5km	Victoria parkrun , Glasgow5km	20:12	6:30	69.65	22					20:12	21:12	22:02	21:25	21:27
5mi	Blisworth Friday 5 EMGP Series race 35mi	37:10	7:26	64.05	5	41:14	37:40		37:20				37:10
5.3mi	Keswick Round the Houses5.3mi	47:37	8:59	50.99	1				47:37
6mi	Rugby 6 EMGP Series race 26mi	45:02	7:30	64.27	1								45:02
9.8km	MCCAIN uk CROSS CHALLENGE - liverpool9.8km	45:42	7:30	61.38	1		45:42
10km	City of Stirling 10k10km	42:01	6:46	69.16	12		45:04		43:55	42:01			44:29	44:45
12km	Stevington 12K12km	56:21	7:33	64.24	1								56:21
8.1mi	Colworth Trail Race 88.1mi	1:04:43	7:59	60.76	3		1:09:40		1:07:40				1:04:43
13.1km	Kilomathon Scotland13.1km	58:39	7:12	64.79	1				58:39
10mi	The Longtown 1010mi	1:15:50	7:35	62.79	8		1:16:24		1:16:06	1:15:50		1:17:56		1:18:04
17km	Hawkshead Trail Race17km	1:44:00	9:51	47.98	1				1:44:00
13mi	Silloth Beach Half Marathon13mi	1:49:24	8:25	57.31	1					1:49:24
13.1mi	Great Scottish Run Half Marathon13.1mi	1:32:15	7:03	69.05	32	1:42:38	1:38:46	1:41:57	1:38:29	1:32:15	1:40:05	1:39:12	1:41:22
13.1mi	RockandRoll half marathon Philadelphia13.1mi	1:39:06	7:34	63.29	2				1:39:06
14mi	Race the Train14mi	1:57:31	8:24	57.00	3		2:06:20	2:16:20	1:57:31
14.2mi	Dentdale Run14.2mi	1:52:53	7:57	60.67	2				1:58:36	1:52:53
16mi	Dorney Lake Marathon Prep Race - 16 miles16mi	2:07:00	7:56	63.87	1								2:07:00
26.2km	Kilomathon London 26.2k26.2km	2:12:27	8:08	59.77	1			2:12:27
16.5mi	Naseby 164516.5mi	2:25:55	8:52	57.16	1								2:25:55
20mi	Trimpell 2020mi	2:43:38	8:11	59.93	3					2:43:38			3:01:20
26.2mi	London Marathon26.2mi	3:42:25	8:29	59.00	5			4:14:47	4:01:27	3:42:25		3:59:21	4:02:11
35mi	St Begas Ultra 3535mi	9:29:00	16:15	30.55	1				9:29:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	82	69	78	71	0	0	0	0	0	0	0	0	300
2019	134	160	214	139	0	0	0	0	0	0	0	0	647
2019	6.6	5.1	9.4	6	0	0	0	0	0	0	0	0	27.1
2018	133	136	127	102	111	127	126	123	158	173	93	83	1491
2018	0	0	0	0	0	0	0	0	0	0	14	39	53
2018	0	0	0	0	0	0	0	0	0	0	1.2	1.3	2.5
2017	158	145	142	165	93	128	98	137	150	106	83	110	1515
2017	0	6	0	0	0	0	0	0	0	0	0	0	6
2016	3	75	73	65	115	32	87	136	101	124	60	118	989
2016	0	0	0	45	11	0	25	9	36	12	14	0	153
2016	0	0	0.1	0	0	0.1	0	0.2	0	0	0	0	0.3
2015	54	0	0	0	0	0	0	0	0	0	0	0	54
2015	55	0	0	0	0	0	0	0	0	0	0	0	55
2014	134	142	151	79	70	108	75	127	126	92	49	70	1223
2014	3	0	3	0	0	30	0	11	0	6	0	0	53
2013	124	117	100	109	96	135	160	159	99	104	32	125	1359
2013	0	0	0	7	35	26	18	11	12	14	12	4	139
2012	135	120	102	113	133	81	117	63	130	124	67	66	1250
2012	0	0	0	118	0	61	109	34	39	0	4	0	365
2011	0	0	7	0	0	0	41	0	0	33	33	64	177
2011	0	0	0	0	0	0	0	0	0	0	0	13	13

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3
0.7mi, 27:00 Swimming - General Split Summary === 1) 0.65m - 27:00(41:23/m) 328cal 1.45/0mph Add a comment	5.5mi, 46:06 Running - General Split Summary === 1) 0.62m - 5:14(8:26/m) 133/143bpm 60cal 7.12/7.49mph 2) 0.62m - 5:18(8:32/m) 135/142bpm 61cal 7.03/7.35mph 3) 0.62m - 5:11(8:21/m) 145/161bpm 67cal 7.19/7.39mph 4) 0.62m - 5:11(8:21/m) 147/153bpm 67cal 7.18/7.47mph 5) 0.62m - 5:06(8:13/m) 154/159bpm 70cal 7.31/7.66mph 6) 0.62m - 5:15(8:27/m) 149/161bpm 69cal 7.1/7.66mph 7) 0.62m - 5:22(8:38/m) 152/156bpm 70cal 6.95/7.56mph 8) 0.62m - 5:06(8:12/m) 157/164bpm 70cal 7.31/7.56mph 9) 0.52m - 4:22(8:23/m) 165/177bpm 63cal 7.15/7.51mph Add a comment	1.1mi, 9:15 Running - General Split Summary === 1) 0.62m - 5:29(8:50/m) 148/161bpm 71cal 6.79/7.33mph 2) 0.44m - 3:46(8:29/m) 149/156bpm 50cal 7.08/7.72mph Add a comment 3.1mi, 21:30 Running - General Split Summary === 1) 0.62m - 4:25(7:07/m) 146/178bpm 54cal 8.43/10.54mph 2) 0.62m - 4:22(7:02/m) 167/174bpm 64cal 8.53/8.77mph 3) 0.62m - 4:15(6:50/m) 170/174bpm 64cal 8.77/9.16mph 4) 0.62m - 4:27(7:09/m) 176/184bpm 70cal 8.39/9.16mph 5) 0.58m - 4:01(6:58/m) 178/184bpm 65cal 8.62/9.25mph Add a comment 0.3mi, 2:40 Running - General Split Summary === 1) 0.27m - 2:40(9:51/m) 126/145bpm 27cal 6.09/7.58mph Add a comment	41mi, 2:34:37 Cycling - General Split Summary === 1) 0.62m - 4:15(6:51/m) 160/176bpm 58cal 8.76/11.61mph 2) 0.62m - 3:07(5:01/m) 174/177bpm 48cal 11.97/16.86mph 3) 0.62m - 3:18(5:19/m) 173/179bpm 51cal 11.29/18.14mph 4) 0.62m - 2:32(4:04/m) 163/175bpm 36cal 14.74/17.8mph 5) 0.62m - 2:46(4:28/m) 161/167bpm 39cal 13.44/15.82mph 6) 0.62m - 2:34(4:07/m) 163/167bpm 36cal 14.56/17.07mph 7) 0.62m - 2:08(3:27/m) 155/162bpm 28cal 17.41/19.62mph 8) 0.62m - 2:15(3:38/m) 159/164bpm 31cal 16.54/19.37mph 9) 0.62m - 2:12(3:32/m) 163/166bpm 31cal 16.98/24.25mph 10) 0.62m - 2:00(3:14/m) 163/166bpm 28cal 18.57/21.19mph 11) 0.62m - 2:16(3:39/m) 165/168bpm 32cal 16.43/20.22mph 12) 0.62m - 2:25(3:54/m) 168/172bpm 35cal 15.39/20.27mph 13) 0.62m - 2:26(3:54/m) 162/174bpm 34cal 15.37/19.08mph 14) 0.62m - 2:39(4:16/m) 172/175bpm 40cal 14.04/20.73mph 15) 0.62m - 2:54(4:40/m) 169/179bpm 43cal 12.88/19.81mph 16) 0.62m - 2:43(4:22/m) 159/170bpm 36cal 13.72/21.6mph 17) 0.62m - 3:44(6:00/m) 152/177bpm 38cal 10.01/16.09mph 18) 0.62m - 2:05(3:22/m) 169/174bpm 31cal 17.85/23.98mph 19) 0.62m - 2:40(4:17/m) 160/168bpm 36cal 13.99/17.55mph 20) 0.62m - 2:58(4:46/m) 139/158bpm 18cal 12.57/18.64mph 21) 0.62m - 2:41(4:18/m) 131/144bpm 9cal 13.94/20.6mph 22) 0.62m - 2:38(4:14/m) 128/137bpm 7cal 14.18/19.64mph 23) 0.62m - 3:01(4:52/m) 118/132bpm 6cal 12.35/17.66mph 24) 0.62m - 2:14(3:35/m) 127/137bpm 6cal 16.74/28.49mph 25) 0.62m - 2:57(4:44/m) 136/157bpm 17cal 12.67/21.31mph 26) 0.62m - 2:50(4:34/m) 122/136bpm 7cal 13.15/15.67mph 27) 0.62m - 2:44(4:24/m) 126/135bpm 8cal 13.61/16.99mph 28) 0.62m - 2:07(3:24/m) 113/117bpm 3cal 17.66/21.73mph 29) 0.62m - 2:30(4:02/m) 113/130bpm 5cal 14.86/21.62mph 30) 0.62m - 2:47(4:28/m) 94/127bpm 5cal 13.42/17.24mph 31) 0.62m - 2:52(4:36/m) 96/118bpm 5cal 13.04/16.84mph 32) 0.62m - 2:24(3:52/m) 123/133bpm 7cal 15.53/17.87mph 33) 0.62m - 2:07(3:25/m) 124/128bpm 7cal 17.57/20.89mph 34) 0.62m - 2:03(3:17/m) 122/128bpm 6cal 18.25/20.81mph 35) 0.62m - 2:07(3:24/m) 129/134bpm 10cal 17.68/20.16mph 36) 0.62m - 1:48(2:53/m) 126/129bpm 7cal 20.77/27.36mph 37) 0.62m - 1:41(2:43/m) 108/133bpm 4cal 22.1/26.05mph 38) 0.62m - 1:51(2:58/m) 118/129bpm 6cal 20.21/22.75mph 39) 0.62m - 2:01(3:14/m) 109/129bpm 6cal 18.54/21.69mph 40) 0.62m - 2:40(4:18/m) 86/116bpm 4cal 13.94/21mph 41) 0.62m - 3:02(4:53/m) 105/131bpm 11cal 12.29/18.49mph 42) 0.62m - 2:18(3:41/m) 123/137bpm 13cal 16.25/18.95mph 43) 0.62m - 2:31(4:03/m) 124/134bpm 15cal 14.79/19.58mph 44) 0.62m - 2:40(4:18/m) 115/135bpm 12cal 13.97/18.12mph 45) 0.62m - 3:18(5:19/m) 130/153bpm 25cal 11.28/15.13mph 46) 0.62m - 2:03(3:18/m) 138/150bpm 21cal 18.2/21.02mph 47) 0.62m - 1:53(3:01/m) 142/163bpm 20cal 19.84/24.25mph 48) 0.62m - 1:33(2:30/m) 145/162bpm 17cal 23.94/27.55mph 49) 0.62m - 1:45(2:48/m) 141/148bpm 19cal 21.37/24.84mph 50) 0.62m - 2:14(3:36/m) 121/145bpm 11cal 16.64/22.56mph 51) 0.62m - 2:48(4:30/m) 131/152bpm 23cal 13.31/28.87mph 52) 0.62m - 2:58(4:46/m) 142/155bpm 32cal 12.58/14.71mph 53) 0.62m - 2:28(3:59/m) 144/151bpm 29cal 15.07/22.92mph 54) 0.62m - 2:12(3:33/m) 131/148bpm 20cal 16.91/24.04mph 55) 0.62m - 2:02(3:16/m) 118/147bpm 9cal 18.34/25.28mph 56) 0.62m - 1:54(3:03/m) 142/149bpm 20cal 19.68/27.09mph 57) 0.62m - 2:14(3:36/m) 145/150bpm 26cal 16.65/24.61mph 58) 0.62m - 2:18(3:42/m) 138/152bpm 22cal 16.24/29.7mph 59) 0.62m - 2:55(4:42/m) 135/153bpm 24cal 12.76/27.49mph 60) 0.62m - 2:31(4:03/m) 132/147bpm 17cal 14.82/20.04mph 61) 0.62m - 2:42(4:21/m) 131/141bpm 17cal 13.79/22.42mph 62) 0.51m - 2:18(4:28/m) 134/139bpm 17cal 13.42/19.18mph Add a comment	0.9mi, 43:00 Swimming - General Split Summary === 1) 0.93m - 43:00(46:08/m) 522cal 1.3/0mph Add a comment 3.8mi, 29:49 Running - General Split Summary === 1) 0.62m - 5:19(8:34/m) 119/131bpm 50cal 7/7.2mph 2) 0.62m - 4:56(7:57/m) 128/143bpm 52cal 7.55/7.81mph 3) 0.62m - 5:00(8:03/m) 130/148bpm 53cal 7.45/7.81mph 4) 0.62m - 4:46(7:40/m) 137/158bpm 56cal 7.82/8.12mph 5) 0.62m - 4:27(7:10/m) 148/164bpm 57cal 8.37/8.7mph 6) 0.62m - 4:47(7:41/m) 162/173bpm 68cal 7.81/8.75mph 7) 0.06m - 34(8:46/m) 138/148bpm 4cal 6.85/6.66mph Add a comment	10.1mi, 33:00 Cycling - General Split Summary === 1) 10.08m - 33:00(3:16/m) 480cal 18.34/0mph Add a comment 2.5mi, 21:15 Running - Treadmill Split Summary === 1) 0.62m - 5:17(8:30/m) 156/164bpm 73cal 7.06/8.06mph 2) 0.62m - 5:26(8:44/m) 156/160bpm 76cal 6.87/7.68mph 3) 0.62m - 5:18(8:32/m) 158/179bpm 75cal 7.04/7.95mph 4) 0.62m - 5:12(8:23/m) 156/166bpm 71cal 7.16/7.95mph 5) 0.01m - 2(6:53/m) 143/143bpm 8.72/6.7mph Add a comment	8.1mi, 1:09:39 Running - General Split Summary === 1) 0.62m - 5:15(8:27/m) 130/147bpm 59cal 7.1/7.68mph 2) 0.62m - 5:17(8:30/m) 136/140bpm 63cal 7.06/7.24mph 3) 0.62m - 5:03(8:08/m) 140/143bpm 63cal 7.38/7.49mph 4) 0.62m - 5:05(8:11/m) 149/157bpm 68cal 7.34/7.6mph 5) 0.62m - 5:06(8:13/m) 150/154bpm 69cal 7.3/7.97mph 6) 0.62m - 5:30(8:51/m) 153/161bpm 75cal 6.78/7.51mph 7) 0.62m - 5:18(8:32/m) 154/157bpm 72cal 7.03/7.24mph 8) 0.62m - 5:16(8:29/m) 154/167bpm 72cal 7.08/7.39mph 9) 0.62m - 5:24(8:42/m) 154/157bpm 73cal 6.89/7.22mph 10) 0.62m - 5:43(9:12/m) 155/167bpm 78cal 6.52/7.24mph 11) 0.62m - 5:33(8:56/m) 152/157bpm 72cal 6.72/7.24mph 12) 0.62m - 5:24(8:41/m) 153/156bpm 71cal 6.91/7.28mph 13) 0.62m - 5:30(8:51/m) 154/162bpm 73cal 6.77/7.01mph 14) 0.03m - 14(8:26/m) 155/157bpm 3cal 7.12/6.93mph Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
0.9mi, 40:00 Swimming - General Split Summary === 1) 0.93m - 40:00(42:55/m) 485cal 1.4/0mph Add a comment	1.3mi, 10:44 Running - General Split Summary === 1) 0.62m - 5:25(8:43/m) 132/143bpm 62cal 6.88/7.39mph 2) 0.62m - 5:04(8:10/m) 139/143bpm 64cal 7.35/7.45mph 3) 0.03m - 14(8:16/m) 139/140bpm 2cal 7.26/7.28mph Add a comment 1.6mi, 13:14 Running - General Split Summary === 1) 0.62m - 5:09(8:17/m) 138/168bpm 63cal 7.24/7.76mph 2) 0.62m - 4:54(7:53/m) 146/172bpm 62cal 7.61/8.14mph 3) 0.36m - 3:11(8:44/m) 151/157bpm 43cal 6.88/7.33mph Add a comment 1.9mi, 15:53 Running - General Split Summary === 1) 0.62m - 5:16(8:28/m) 128/134bpm 58cal 7.09/7.22mph 2) 0.62m - 5:23(8:40/m) 143/165bpm 69cal 6.92/7.2mph 3) 0.62m - 5:12(8:21/m) 147/166bpm 67cal 7.18/7.37mph 4) 0.01m - 2(5:07/m) 151/151bpm 11.71/7.26mph Add a comment	1mi, 5:11 Cycling - General Split Summary === 1) 0.62m - 3:01(4:51/m) 121/148bpm 29cal 12.35/21.98mph 2) 0.39m - 2:10(5:35/m) 145/150bpm 29cal 10.74/13.71mph Add a comment 2.2mi, 9:26 Cycling - General Split Summary === 1) 0.62m - 2:44(4:24/m) 98/116bpm 17cal 13.66/18.6mph 2) 0.62m - 3:18(5:19/m) 136/158bpm 39cal 11.29/14.53mph 3) 0.62m - 2:00(3:13/m) 144/154bpm 26cal 18.66/22.35mph 4) 0.35m - 1:24(3:59/m) 147/153bpm 18cal 15.08/19.06mph Add a comment 28mi, 1:47:00 Cycling - General Split Summary === 1) 0.62m - 3:29(5:36/m) 95/120bpm 20cal 10.71/15.13mph 2) 0.62m - 2:47(4:28/m) 88/124bpm 13cal 13.42/18.49mph 3) 0.62m - 2:30(4:01/m) 81/90bpm 8cal 14.96/20.85mph 4) 0.62m - 2:11(3:30/m) 109/138bpm 16cal 17.13/18.76mph 5) 0.62m - 2:14(3:35/m) 127/131bpm 24cal 16.72/17.72mph 6) 0.62m - 2:13(3:34/m) 128/131bpm 24cal 16.84/17.72mph 7) 0.62m - 2:17(3:41/m) 134/139bpm 27cal 16.31/17.41mph 8) 0.62m - 2:17(3:41/m) 141/146bpm 29cal 16.3/17.66mph 9) 0.62m - 2:59(4:48/m) 149/162bpm 40cal 12.48/16.66mph 10) 0.62m - 2:40(4:17/m) 152/161bpm 36cal 13.98/19.73mph 11) 0.62m - 2:30(4:02/m) 149/156bpm 33cal 14.9/22.58mph 12) 0.62m - 1:32(2:28/m) 138/146bpm 18cal 24.26/31.62mph 13) 0.62m - 1:32(2:28/m) 133/138bpm 15cal 24.31/28.11mph 14) 0.62m - 2:22(3:48/m) 135/141bpm 25cal 15.75/21.27mph 15) 0.62m - 2:01(3:15/m) 139/144bpm 23cal 18.42/20.27mph 16) 0.62m - 2:03(3:18/m) 141/146bpm 24cal 18.2/20.98mph 17) 0.62m - 2:09(3:28/m) 146/181bpm 27cal 17.28/18.41mph 18) 0.62m - 2:22(3:48/m) 136/182bpm 23cal 15.79/18.97mph 19) 0.62m - 2:30(4:02/m) 137/141bpm 27cal 14.87/15.8mph 20) 0.62m - 2:46(4:27/m) 132/145bpm 24cal 13.46/15.84mph 21) 0.62m - 2:37(4:12/m) 148/155bpm 34cal 14.26/17.32mph 22) 0.62m - 3:43(5:58/m) 143/160bpm 42cal 10.04/11.94mph 23) 0.62m - 3:09(5:04/m) 142/152bpm 34cal 11.82/17.64mph 24) 0.62m - 1:54(3:04/m) 142/146bpm 21cal 19.56/20.77mph 25) 0.62m - 2:01(3:15/m) 146/149bpm 25cal 18.47/19.54mph 26) 0.62m - 2:13(3:33/m) 151/155bpm 29cal 16.86/18.95mph 27) 0.62m - 1:47(2:52/m) 149/155bpm 23cal 20.88/24.06mph 28) 0.62m - 2:15(3:38/m) 144/150bpm 25cal 16.52/18.83mph 29) 0.62m - 2:25(3:54/m) 144/157bpm 28cal 15.41/19.79mph 30) 0.62m - 2:21(3:47/m) 145/150bpm 28cal 15.83/19.66mph 31) 0.62m - 3:10(5:06/m) 141/155bpm 30cal 11.75/16.47mph 32) 0.62m - 3:40(5:55/m) 143/160bpm 37cal 10.14/14.99mph 33) 0.62m - 2:30(4:01/m) 140/157bpm 21cal 14.94/18.45mph 34) 0.62m - 1:40(2:41/m) 134/147bpm 11cal 22.41/29.85mph 35) 0.62m - 1:51(2:58/m) 142/147bpm 18cal 20.2/25.49mph 36) 0.62m - 2:01(3:14/m) 148/153bpm 24cal 18.53/20.18mph 37) 0.62m - 1:58(3:10/m) 151/155bpm 26cal 18.93/19.41mph 38) 0.62m - 2:02(3:16/m) 147/152bpm 24cal 18.36/19.52mph 39) 0.62m - 1:58(3:10/m) 144/146bpm 21cal 18.93/20.04mph 40) 0.62m - 2:16(3:39/m) 140/144bpm 19cal 16.47/20.1mph 41) 0.62m - 2:30(4:01/m) 141/152bpm 20cal 14.91/18.01mph 42) 0.62m - 2:57(4:45/m) 144/151bpm 29cal 12.63/22.27mph 43) 0.62m - 2:12(3:32/m) 150/158bpm 26cal 16.95/23.71mph 44) 0.62m - 1:44(2:47/m) 150/155bpm 21cal 21.57/28.14mph 45) 0.62m - 2:40(4:17/m) 139/148bpm 19cal 14.02/23.46mph 46) 0m - 2(5:36/m) 126/126bpm 10.72/6.93mph Add a comment	10.1mi, 1:18:26 Running - General Split Summary === 1) 0.62m - 5:10(8:19/m) 132/144bpm 60cal 7.21/8.6mph 2) 0.62m - 5:04(8:09/m) 140/151bpm 65cal 7.36/7.89mph 3) 0.62m - 5:08(8:16/m) 148/164bpm 69cal 7.26/8.22mph 4) 0.62m - 4:50(7:47/m) 160/167bpm 70cal 7.71/8.25mph 5) 0.62m - 4:57(7:57/m) 159/162bpm 71cal 7.54/8.14mph 6) 0.62m - 4:50(7:46/m) 161/163bpm 70cal 7.72/7.93mph 7) 0.62m - 4:45(7:39/m) 161/165bpm 69cal 7.84/7.91mph 8) 0.62m - 4:57(7:58/m) 160/163bpm 70cal 7.53/7.95mph 9) 0.62m - 4:55(7:54/m) 161/165bpm 71cal 7.59/7.66mph 10) 0.62m - 4:53(7:52/m) 162/165bpm 71cal 7.62/7.68mph 11) 0.62m - 4:52(7:49/m) 162/164bpm 70cal 7.67/7.72mph 12) 0.62m - 4:50(7:47/m) 161/164bpm 70cal 7.71/8.14mph 13) 0.62m - 4:41(7:32/m) 164/169bpm 69cal 7.96/8.16mph 14) 0.62m - 4:33(7:20/m) 165/169bpm 67cal 8.19/8.64mph 15) 0.62m - 4:41(7:32/m) 160/165bpm 64cal 7.96/8.62mph 16) 0.62m - 4:33(7:19/m) 160/163bpm 63cal 8.19/8.45mph 17) 0.11m - 47(6:50/m) 158/160bpm 10cal 8.77/8.5mph Add a comment 0.4mi, 4:05 Running - General Split Summary === 1) 0.44m - 4:05(9:12/m) 129/142bpm 45cal 6.52/7.68mph Add a comment	1.2mi, 52:00 Swimming - General Split Summary === 1) 1.18m - 52:00(44:03/m) 631cal 1.36/0mph Add a comment	2.9mi, 24:51 Running - Treadmill Split Summary === 1) 0.62m - 5:20(8:35/m) 157/183bpm 76cal 7/7.81mph 2) 0.62m - 5:21(8:37/m) 154/158bpm 75cal 6.96/7.68mph 3) 0.62m - 5:24(8:41/m) 158/164bpm 77cal 6.91/7.68mph 4) 0.62m - 5:08(8:15/m) 162/164bpm 75cal 7.27/7.87mph 5) 0.46m - 3:38(7:58/m) 165/169bpm 54cal 7.53/7.99mph Add a comment 13.9mi, 45:00 Cycling - General Split Summary === 1) 13.92m - 45:00(3:14/m) 655cal 18.56/0mph Add a comment	5.9mi, 49:21 Running - General Split Summary === 1) 0.62m - 5:42(9:10/m) 118/125bpm 54cal 6.54/7.81mph 2) 0.62m - 5:35(8:59/m) 125/129bpm 58cal 6.68/7.33mph 3) 0.62m - 5:18(8:31/m) 138/166bpm 63cal 7.04/7.37mph 4) 0.62m - 4:54(7:54/m) 153/162bpm 68cal 7.6/8.08mph 5) 0.62m - 5:00(8:03/m) 156/165bpm 70cal 7.45/7.53mph 6) 0.62m - 4:52(7:51/m) 156/167bpm 68cal 7.65/7.87mph 7) 0.62m - 5:03(8:08/m) 157/161bpm 72cal 7.38/7.68mph 8) 0.62m - 5:02(8:06/m) 158/161bpm 71cal 7.41/7.74mph 9) 0.62m - 5:10(8:19/m) 156/165bpm 72cal 7.21/7.41mph 10) 0.33m - 2:44(8:14/m) 155/158bpm 37cal 7.29/7.45mph Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
1.2mi, 47:00 Swimming - Pool Split Summary === 1) 1.23m - 47:00(38:13/m) 228cal 1.57/0mph Add a comment	0.8mi, 4:26 Cycling - General Split Summary === 1) 0.62m - 3:09(5:05/m) 104/134bpm 22cal 11.81/22.06mph 2) 0.19m - 1:16(6:44/m) 129/133bpm 14cal 8.91/14.84mph Add a comment 47.4mi, 2:58:27 Cycling - General Split Summary === 1) 0.62m - 2:55(4:42/m) 103/134bpm 20cal 12.78/15.13mph 2) 0.62m - 2:18(3:42/m) 123/130bpm 23cal 16.18/18.41mph 3) 0.62m - 2:24(3:52/m) 124/129bpm 25cal 15.52/22.29mph 4) 0.62m - 2:00(3:14/m) 126/132bpm 21cal 18.58/22.31mph 5) 0.62m - 2:13(3:35/m) 118/129bpm 19cal 16.76/17.82mph 6) 0.62m - 2:16(3:38/m) 124/144bpm 21cal 16.49/18.39mph 7) 0.62m - 2:23(3:50/m) 136/158bpm 26cal 15.63/16.86mph 8) 0.62m - 2:35(4:10/m) 133/150bpm 29cal 14.41/18.74mph 9) 0.62m - 2:20(3:45/m) 122/132bpm 19cal 16.01/19.24mph 10) 0.62m - 2:10(3:29/m) 125/129bpm 19cal 17.24/20.06mph 11) 0.62m - 2:17(3:41/m) 124/130bpm 19cal 16.3/19.14mph 12) 0.62m - 2:12(3:33/m) 137/151bpm 24cal 16.91/18.39mph 13) 0.62m - 2:14(3:36/m) 144/152bpm 28cal 16.67/17.82mph 14) 0.62m - 2:07(3:25/m) 143/146bpm 26cal 17.57/22.35mph 15) 0.62m - 2:16(3:39/m) 145/152bpm 29cal 16.44/18.7mph 16) 0.62m - 3:22(5:26/m) 138/150bpm 36cal 11.05/16.91mph 17) 0.62m - 2:16(3:39/m) 145/150bpm 28cal 16.42/18.56mph 18) 0.62m - 2:05(3:21/m) 154/162bpm 28cal 17.91/19.2mph 19) 0.62m - 1:50(2:58/m) 143/153bpm 21cal 20.28/28.01mph 20) 0.62m - 1:41(2:42/m) 145/149bpm 20cal 22.22/27.4mph 21) 0.62m - 2:15(3:37/m) 146/153bpm 27cal 16.62/18.99mph 22) 0.62m - 2:02(3:17/m) 146/150bpm 26cal 18.3/22.31mph 23) 0.62m - 2:29(4:00/m) 143/150bpm 29cal 15.01/17.82mph 24) 0.62m - 2:16(3:38/m) 143/145bpm 26cal 16.5/19.52mph 25) 0.62m - 2:26(3:56/m) 121/139bpm 13cal 15.27/19.26mph 26) 0.62m - 3:03(4:54/m) 136/147bpm 26cal 12.24/16.2mph 27) 0.62m - 2:06(3:22/m) 138/142bpm 21cal 17.78/23.96mph 28) 0.62m - 1:54(3:03/m) 136/147bpm 17cal 19.67/22.46mph 29) 0.62m - 2:09(3:28/m) 138/144bpm 21cal 17.28/21.66mph 30) 0.62m - 1:49(2:56/m) 130/139bpm 12cal 20.47/23.11mph 31) 0.62m - 2:09(3:27/m) 139/176bpm 18cal 17.36/19.93mph 32) 0.62m - 1:46(2:51/m) 128/135bpm 9cal 21.02/22.15mph 33) 0.62m - 2:08(3:27/m) 135/143bpm 17cal 17.41/21.71mph 34) 0.62m - 2:14(3:36/m) 133/137bpm 16cal 16.7/19.33mph 35) 0.62m - 2:09(3:27/m) 138/151bpm 19cal 17.39/19.7mph 36) 0.62m - 2:44(4:25/m) 129/151bpm 21cal 13.61/17.82mph 37) 0.62m - 2:20(3:46/m) 134/150bpm 19cal 15.94/22.87mph 38) 0.62m - 2:35(4:10/m) 147/161bpm 31cal 14.42/22.25mph 39) 0.62m - 2:14(3:35/m) 141/145bpm 23cal 16.73/18.56mph 40) 0.62m - 1:48(2:54/m) 126/165bpm 8cal 20.65/24.71mph 41) 0.62m - 2:06(3:22/m) 128/144bpm 10cal 17.82/23.5mph 42) 0.62m - 2:22(3:48/m) 143/149bpm 26cal 15.79/21.31mph 43) 0.62m - 2:51(4:35/m) 129/144bpm 21cal 13.1/19.56mph 44) 0.62m - 2:06(3:23/m) 137/140bpm 18cal 17.7/20.31mph 45) 0.62m - 1:42(2:44/m) 137/138bpm 15cal 21.9/26.28mph 46) 0.62m - 2:23(3:49/m) 140/156bpm 22cal 15.69/23.67mph 47) 0.62m - 2:21(3:47/m) 135/144bpm 19cal 15.84/23.38mph 48) 0.62m - 2:50(4:34/m) 129/149bpm 20cal 13.15/14.86mph 49) 0.62m - 2:19(3:44/m) 141/146bpm 23cal 16.08/20.85mph 50) 0.62m - 1:47(2:52/m) 140/144bpm 17cal 20.91/21.96mph 51) 0.62m - 2:07(3:25/m) 134/142bpm 13cal 17.59/24.36mph 52) 0.62m - 2:22(3:48/m) 137/150bpm 18cal 15.79/20.91mph 53) 0.62m - 2:28(3:58/m) 138/147bpm 19cal 15.09/20.85mph 54) 0.62m - 2:09(3:28/m) 137/142bpm 16cal 17.29/19.89mph 55) 0.62m - 1:49(2:56/m) 128/141bpm 10cal 20.5/27.24mph 56) 0.62m - 1:42(2:44/m) 126/132bpm 6cal 21.97/27.05mph 57) 0.62m - 3:09(5:04/m) 123/134bpm 11cal 11.84/21.5mph 58) 0.62m - 2:10(3:30/m) 101/130bpm 4cal 17.18/19.68mph 59) 0.62m - 2:19(3:44/m) 118/139bpm 7cal 16.05/20.41mph 60) 0.62m - 2:23(3:50/m) 129/140bpm 14cal 15.65/20.64mph 61) 0.62m - 2:04(3:19/m) 132/139bpm 13cal 18.07/22.94mph 62) 0.62m - 2:38(4:15/m) 131/138bpm 16cal 14.12/21.44mph 63) 0.62m - 3:01(4:51/m) 131/143bpm 19cal 12.36/19.37mph 64) 0.62m - 2:43(4:22/m) 130/136bpm 16cal 13.74/17.55mph 65) 0.62m - 2:58(4:46/m) 122/134bpm 12cal 12.57/17.68mph 66) 0.62m - 2:51(4:36/m) 123/134bpm 11cal 13.06/20.16mph 67) 0.62m - 2:41(4:19/m) 111/123bpm 7cal 13.91/20.94mph 68) 0.62m - 3:15(5:14/m) 74/80bpm 5cal 11.48/18.37mph 69) 0.62m - 2:49(4:32/m) 95/114bpm 5cal 13.21/21.33mph 70) 0.62m - 2:27(3:56/m) 132/145bpm 21cal 15.25/21.46mph 71) 0.62m - 2:11(3:30/m) 119/152bpm 13cal 17.11/21.46mph 72) 0.62m - 2:49(4:31/m) 144/152bpm 34cal 13.27/18.87mph 73) 0.62m - 2:18(3:43/m) 149/154bpm 30cal 16.16/23.17mph 74) 0.62m - 2:23(3:51/m) 152/170bpm 31cal 15.61/19.73mph 75) 0.62m - 2:27(3:57/m) 150/158bpm 32cal 15.2/20.58mph 76) 0.62m - 2:19(3:44/m) 140/157bpm 23cal 16.07/23.46mph 77) 0.14m - 34(4:10/m) 127/128bpm 3cal 14.39/19.73mph Add a comment	6.8mi, 53:45 Running - General Split Summary === 1) 0.62m - 5:10(8:19/m) 116/125bpm 47cal 7.22/7.85mph 2) 0.62m - 5:09(8:17/m) 127/137bpm 55cal 7.24/7.81mph 3) 0.62m - 5:17(8:29/m) 151/160bpm 71cal 7.07/7.2mph 4) 0.62m - 5:01(8:04/m) 153/159bpm 69cal 7.44/7.72mph 5) 0.62m - 4:45(7:39/m) 155/165bpm 66cal 7.84/8.2mph 6) 0.62m - 4:51(7:48/m) 159/169bpm 68cal 7.69/7.97mph 7) 0.62m - 4:57(7:58/m) 160/170bpm 71cal 7.54/7.74mph 8) 0.62m - 4:40(7:30/m) 163/167bpm 67cal 8/8.14mph 9) 0.62m - 4:39(7:29/m) 165/170bpm 68cal 8.01/8.58mph 10) 0.62m - 4:47(7:42/m) 162/169bpm 69cal 7.8/8.54mph 11) 0.57m - 4:30(7:53/m) 162/167bpm 65cal 7.61/7.81mph Add a comment	7.2mi, 58:46 Running - General Split Summary === 1) 0.62m - 5:26(8:44/m) 110/121bpm 44cal 6.87/8.2mph 2) 0.62m - 5:10(8:18/m) 144/155bpm 66cal 7.23/7.31mph 3) 0.62m - 5:07(8:14/m) 150/154bpm 69cal 7.29/7.85mph 4) 0.62m - 5:05(8:11/m) 154/157bpm 70cal 7.34/7.81mph 5) 0.38m - 3:07(8:09/m) 154/158bpm 43cal 7.36/7.49mph 6) 0.24m - 1:56(8:04/m) 157/161bpm 27cal 7.44/7.68mph 7) 0.62m - 5:02(8:06/m) 157/162bpm 70cal 7.41/7.58mph 8) 0.62m - 4:59(8:01/m) 156/161bpm 69cal 7.49/7.68mph 9) 0.62m - 5:00(8:02/m) 159/168bpm 70cal 7.46/7.62mph 10) 0.62m - 5:02(8:06/m) 160/167bpm 71cal 7.41/7.83mph 11) 0.62m - 5:01(8:05/m) 158/161bpm 70cal 7.43/7.56mph 12) 0.62m - 4:57(7:57/m) 156/163bpm 67cal 7.54/7.91mph 13) 0.38m - 2:56(7:43/m) 159/164bpm 41cal 7.78/8.2mph Add a comment	0.9mi, 41:00 Swimming - General Split Summary === 1) 0.86m - 41:00(47:49/m) 497cal 1.25/0mph Add a comment 3.8mi, 32:13 Running - General Split Summary === 1) 0.62m - 5:28(8:48/m) 132/141bpm 63cal 6.82/7.14mph 2) 0.62m - 5:26(8:45/m) 141/147bpm 69cal 6.86/7.12mph 3) 0.62m - 5:07(8:15/m) 143/148bpm 66cal 7.27/7.64mph 4) 0.62m - 5:12(8:22/m) 151/158bpm 70cal 7.17/7.6mph 5) 0.62m - 5:11(8:20/m) 150/156bpm 69cal 7.2/7.64mph 6) 0.62m - 5:23(8:40/m) 153/189bpm 73cal 6.92/7.37mph 7) 0.06m - 26(7:54/m) 150/151bpm 5cal 7.59/6.95mph Add a comment	18mi, 1:05:21 Cycling - General Split Summary === 1) 0.62m - 2:47(4:29/m) 102/125bpm 19cal 13.37/23.4mph 2) 0.62m - 1:44(2:47/m) 87/111bpm 7cal 21.54/24.28mph 3) 0.62m - 2:27(3:56/m) 82/108bpm 9cal 15.23/26.84mph 4) 0.62m - 2:32(4:04/m) 106/152bpm 17cal 14.73/23.69mph 5) 0.62m - 2:10(3:30/m) 138/151bpm 27cal 17.16/20mph 6) 0.62m - 1:46(2:50/m) 126/130bpm 18cal 21.15/22.48mph 7) 0.62m - 2:11(3:30/m) 134/155bpm 23cal 17.11/26.57mph 8) 0.62m - 2:30(4:01/m) 152/161bpm 34cal 14.96/19.2mph 9) 0.62m - 1:32(2:27/m) 137/151bpm 18cal 24.43/29.35mph 10) 0.62m - 2:58(4:47/m) 146/161bpm 38cal 12.55/22mph 11) 0.62m - 1:59(3:12/m) 140/145bpm 23cal 18.77/20mph 12) 0.62m - 2:06(3:23/m) 147/156bpm 27cal 17.69/28.36mph 13) 0.62m - 1:57(3:09/m) 141/149bpm 24cal 19.04/23.98mph 14) 0.62m - 2:51(4:35/m) 139/153bpm 31cal 13.09/21.98mph 15) 0.62m - 2:02(3:16/m) 137/142bpm 22cal 18.32/21.06mph 16) 0.62m - 2:54(4:40/m) 135/149bpm 29cal 12.87/18.16mph 17) 0.62m - 2:21(3:46/m) 142/145bpm 27cal 15.9/17.99mph 18) 0.62m - 1:54(3:03/m) 127/135bpm 14cal 19.65/25.99mph 19) 0.62m - 2:03(3:19/m) 136/154bpm 19cal 18.12/26.3mph 20) 0.62m - 2:38(4:15/m) 149/160bpm 32cal 14.14/17.85mph 21) 0.62m - 2:23(3:51/m) 146/153bpm 29cal 15.6/18.99mph 22) 0.62m - 2:38(4:14/m) 143/153bpm 30cal 14.15/18.74mph 23) 0.62m - 2:03(3:18/m) 149/152bpm 26cal 18.2/20.77mph 24) 0.62m - 1:36(2:34/m) 145/151bpm 19cal 23.35/26.15mph 25) 0.62m - 1:37(2:35/m) 141/149bpm 17cal 23.16/27.3mph 26) 0.62m - 2:05(3:21/m) 136/146bpm 17cal 17.89/25.59mph 27) 0.62m - 3:07(5:02/m) 126/147bpm 21cal 11.94/22.58mph 28) 0.62m - 2:14(3:36/m) 141/144bpm 24cal 16.69/21.31mph 29) 0.62m - 2:16(3:41/m) 130/139bpm 14cal 16.32/25.23mph Add a comment	5.1mi, 42:28 Running - General Split Summary === 1) 0.62m - 5:28(8:48/m) 124/138bpm 56cal 6.82/7.16mph 2) 0.62m - 5:15(8:26/m) 144/151bpm 68cal 7.11/7.2mph 3) 0.62m - 5:09(8:17/m) 149/152bpm 69cal 7.25/7.56mph 4) 0.62m - 5:15(8:27/m) 149/157bpm 69cal 7.11/7.6mph 5) 0.62m - 5:11(8:20/m) 149/157bpm 68cal 7.2/7.62mph 6) 0.62m - 5:05(8:11/m) 149/163bpm 66cal 7.33/7.66mph 7) 0.62m - 4:55(7:55/m) 151/159bpm 65cal 7.57/7.7mph 8) 0.62m - 5:07(8:14/m) 150/154bpm 66cal 7.28/7.56mph 9) 0.13m - 1:04(8:17/m) 152/154bpm 14cal 7.24/7.53mph Add a comment 17.3mi, 1:04:26 Cycling - General Split Summary === 1) 0.62m - 3:14(5:11/m) 128/146bpm 34cal 11.56/15.9mph 2) 0.62m - 2:20(3:46/m) 141/147bpm 30cal 15.96/19.81mph 3) 0.62m - 2:05(3:21/m) 145/154bpm 27cal 17.95/21.75mph 4) 0.62m - 2:11(3:31/m) 116/148bpm 17cal 17.08/23.9mph 5) 0.62m - 2:50(4:34/m) 138/152bpm 33cal 13.15/18.47mph 6) 0.62m - 2:37(4:13/m) 135/147bpm 29cal 14.21/19.64mph 7) 0.62m - 2:20(3:46/m) 139/154bpm 27cal 15.95/25.34mph 8) 0.62m - 2:08(3:26/m) 144/149bpm 27cal 17.51/20.89mph 9) 0.62m - 1:57(3:09/m) 144/151bpm 24cal 19.08/26.17mph 10) 0.62m - 1:48(2:54/m) 134/144bpm 19cal 20.68/27.07mph 11) 0.62m - 2:06(3:22/m) 131/139bpm 20cal 17.8/26.07mph 12) 0.62m - 2:29(3:59/m) 139/148bpm 28cal 15.06/19.77mph 13) 0.62m - 2:25(3:53/m) 140/147bpm 28cal 15.47/18.97mph 14) 0.62m - 2:24(3:52/m) 142/146bpm 29cal 15.52/18.49mph 15) 0.62m - 2:48(4:30/m) 146/159bpm 35cal 13.35/20.71mph 16) 0.62m - 2:38(4:14/m) 139/147bpm 28cal 14.2/17.18mph 17) 0.62m - 2:17(3:40/m) 140/144bpm 25cal 16.38/17.85mph 18) 0.62m - 2:13(3:34/m) 143/149bpm 26cal 16.82/20.81mph 19) 0.62m - 1:45(2:49/m) 143/145bpm 20cal 21.31/26.78mph 20) 0.62m - 1:54(3:03/m) 142/147bpm 21cal 19.7/25.15mph 21) 0.62m - 1:47(2:53/m) 140/150bpm 19cal 20.82/24.38mph 22) 0.62m - 2:20(3:46/m) 111/124bpm 6cal 15.94/21.1mph 23) 0.62m - 1:43(2:45/m) 121/142bpm 11cal 21.77/26.8mph 24) 0.62m - 2:08(3:26/m) 127/138bpm 13cal 17.45/26.13mph 25) 0.62m - 2:03(3:18/m) 140/144bpm 22cal 18.21/19.73mph 26) 0.62m - 2:37(4:13/m) 138/146bpm 26cal 14.23/19.41mph 27) 0.62m - 3:07(5:01/m) 140/145bpm 32cal 11.96/16.07mph 28) 0.54m - 2:14(4:06/m) 133/146bpm 18cal 14.6/18.68mph Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
4.3mi, 33:23 Running - General Split Summary === 1) 0.62m - 5:16(8:29/m) 134/145bpm 62cal 7.07/7.56mph 2) 0.62m - 4:51(7:48/m) 147/161bpm 64cal 7.69/8.22mph 3) 0.62m - 4:51(7:49/m) 157/175bpm 68cal 7.68/7.85mph 4) 0.62m - 4:40(7:30/m) 155/163bpm 63cal 8/8.37mph 5) 0.62m - 4:49(7:44/m) 161/164bpm 68cal 7.75/7.95mph 6) 0.62m - 4:46(7:41/m) 157/164bpm 66cal 7.81/8.43mph 7) 0.53m - 4:10(7:49/m) 162/165bpm 60cal 7.67/8.22mph Add a comment 0.9mi, 38:00 Swimming - General Split Summary === 1) 0.87m - 38:00(43:41/m) 461cal 1.37/0mph Add a comment	2.4mi, 20:44 Running - General Split Summary === 1) 0.62m - 5:36(9:01/m) 141/152bpm 71cal 6.66/7.95mph 2) 0.62m - 5:34(8:57/m) 144/149bpm 73cal 6.71/6.89mph 3) 0.62m - 5:24(8:42/m) 146/150bpm 71cal 6.9/7.06mph 4) 0.48m - 4:11(8:41/m) 153/162bpm 57cal 6.91/7.26mph Add a comment	-	-	1.9mi, 17:40 Running - General Split Summary === 1) 0.62m - 5:51(9:25/m) 139/155bpm 73cal 6.37/6.8mph 2) 0.62m - 5:42(9:11/m) 145/154bpm 73cal 6.53/6.93mph 3) 0.62m - 5:50(9:23/m) 141/154bpm 70cal 6.39/6.8mph 4) 0.03m - 16(8:32/m) 153/154bpm 3cal 7.04/6.72mph Add a comment 1.3mi, 10:43 Running - Treadmill Split Summary === 1) 0.62m - 5:13(8:24/m) 129/140bpm 57cal 7.14/7.6mph 2) 0.62m - 5:22(8:39/m) 147/160bpm 71cal 6.94/7.51mph 3) 0.02m - 8(8:10/m) 150/151bpm 1cal 7.36/7.22mph Add a comment	-	-

2019	Date	Result	WAVA
Sandy 10	7 Apr	1:18:04	63.50%
Stevenage parkrun	30 Mar	21:27	67.66%
Milton Keynes Festival of Running Half Marathon	17 Mar		0.00%
Bedford Autodrome Standard Duathlon	10 Mar	/ /	0.00%
Naseby 1645	24 Feb		0.00%
Sublime winter 10k	24 Feb	44:45	67.51%
Anglian Water Standard Duathlon	17 Feb	/ /	0.00%
Gransden Muddy Fun Run	27 Jan		0.00%
Folksworth 15	20 Jan		0.00%
Milton Keynes parkrun	1 Jan	23:25	61.98%
2018	Date	Result	WAVA
Great Denham parkrun	25 Dec	22:50	63.56%
Nobles parkrun	22 Dec	22:12	65.38%
Waterside 10k	16 Dec	44:29	67.91%
Linford Wood parkrun	15 Dec	22:36	64.22%
Perkins Great Eastern Run	14 Oct	1:42:46	64.06%
BHF Blenheim Palace half marathon	30 Sep	1:41:22	64.95%
Cornwall parkrun	15 Sep	24:20	59.18%
Bedford Half Marathon	2 Sep	1:47:17	60.85%
Fairlands Valley Challenge 18	15 Jul		0.00%
Milton Keynes 10k EMGP Series race 8	10 Jul	45:24	66.02%
Colworth Half Marathon	24 Jun	1:51:09	58.73%
Colworth Trail Race 8	23 Jun	1:04:43	60.76%
Colworth 5	22 Jun	37:20	63.76%
Market Harborough Carnival of Running - Half Marathon	9 Jun	1:48:20	60.26%
Marston Forest 5K	8 Jun	21:47	66.11%
Rugby 6 EMGP Series race 2	23 May	45:02	64.27%
Kettering parkrun	19 May	24:57	57.72%
Blisworth Friday 5 EMGP Series race 3	18 May	37:10	64.05%
Stevington 12K	13 May	56:21	64.24%
Milton Keynes Marathon	7 May	4:02:11	56.08%
Boston Half Marathon UK	15 Apr		0.00%
Enigma Bletchley Half Marathon	30 Mar	1:43:29	63.08%
Dorney Lake Marathon Prep Race - 16 miles	25 Mar	2:07:00	63.87%
Oakley 20	18 Mar		0.00%
Ashridge Boundary Run	17 Mar		0.00%
Milton Keynes Festival of Running 20m	11 Mar	3:16:00	51.73%
Tarpley 20	25 Feb		0.00%
Gade Valley Harriers VLM Training run #2	25 Feb		0.00%
Big Fetch Mile - Bedford	24 Feb		0.00%
Naseby 1645	18 Feb	2:25:55	57.16%
Great Denham parkrun	17 Feb	21:25	67.24%
Bramley 20	11 Feb	3:01:20	55.92%
St Albans parkrun	10 Feb	22:34	63.81%
Watford Half Marathon	4 Feb	1:46:11	61.48%
Houghton Hall parkrun	3 Feb	22:27	64.14%
Whitley Bay parkrun	27 Jan	26:09	55.07%
Bedford parkrun	20 Jan	23:37	60.98%
VICTORIA PARK HALF MARATHON	13 Jan	1:45:36	61.82%
2017	Date	Result	WAVA
Buncrana parkrun	23 Dec	22:12	64.87%
Luton Wardown parkrun	9 Dec	22:37	63.67%
Bedford Harriers Half Marathon	3 Dec	1:48:09	60.36%
Boston parkrun	2 Dec	22:02	65.36%
Great Birmingham Run	15 Oct	2:01:00	53.95%
Perkins Great Eastern Run	8 Oct	1:39:12	65.81%
Great Cumbrian Run	1 Oct		0.00%
NSPCC Milton Keynes Half Marathon	24 Sep	1:57:12	55.70%
Leighton 10	17 Sep	1:21:33	59.81%
Swineshead 10	10 Sep	1:17:56	62.58%
Bedford parkrun	9 Sep	22:05	64.70%
Kimbolton Castle Half Marathon	20 Aug	1:44:12	62.14%
Bedford parkrun	19 Aug	22:41	62.99%
Stopsley 10	13 Aug	1:21:24	59.92%
Northampton parkrun	12 Aug	22:39	63.09%
Notts 10	16 Jun		0.00%
Market Harborough Half Marathon	10 Jun		0.00%
Hawkes Bay Marathon	13 May	3:59:21	56.25%
Cambridge Boundary Run	26 Feb	1:42:45	63.01%
2016	Date	Result	WAVA
Rock ‘n’ Roll Liverpool Half Marathon	29 May	1:40:05	64.16%
Bedford parkrun	28 May	21:12	66.87%
2014	Date	Result	WAVA
Great Scottish Run Half Marathon	5 Oct	1:32:15	69.05%
Victoria parkrun , Glasgow	27 Sep	20:12	69.65%
City of Stirling 10k	14 Sep	42:01	69.16%
Great North Run	7 Sep	1:37:52	64.56%
Paisley 10km	31 Aug	44:11	65.77%
Silloth Beach Half Marathon	17 Aug	1:49:24	57.31%
Carlisle Parkrun	26 Jul	21:05	66.22%
Edinburgh Half Marathon	25 May		0.00%
London Marathon	13 Apr	3:42:25	59.00%
The Longtown 10	5 Apr	1:15:50	62.79%
Trimpell 20	16 Mar	2:43:38	59.93%
Dentdale Run	8 Mar	1:52:53	60.67%
Carlisle Resolution 10K	19 Jan	46:12	62.90%
2013	Date	Result	WAVA
BMW Frankfurt Marathon	27 Oct	4:01:27	54.35%
Coniston 14	12 Oct		0.00%
Great Cumbrian Run	6 Oct	1:38:29	64.15%
RockandRoll half marathon Philadelphia	15 Sep	1:39:06	63.29%
Gallovidian 10km	4 Sep	43:55	65.67%
St Begas Ultra 35	31 Aug	9:29:00	30.55%
Race the Train	17 Aug	1:57:31	57.00%
The Cross Border Challenge	21 Jul	45:20	63.62%
Colworth Trail Race 8	22 Jun	1:07:40	55.88%
Colworth 5	21 Jun	37:20	61.35%
Hadrians Wall Half Marathon	16 Jun	1:54:58	54.52%
carlisle 10k tri	5 Jun	45:12	63.81%
Edinburgh Half Marathon	26 May	1:40:33	62.33%
Geneva Half Marathon	5 May	1:41:38	61.67%
Hawkshead Trail Race	27 Apr	1:44:00	47.98%
Keswick Round the Houses	23 Apr	47:37	50.99%
longtown 10 mile	6 Apr	1:16:06	62.08%
Limassol half-marathon	24 Mar	1:46:37	58.83%
Kilomathon Scotland	17 Mar	58:39	64.79%
Dentdale Run	9 Mar	1:58:36	57.28%
Haweswater Half Marathon	3 Mar	1:43:44	60.42%
malcolm macdougall	24 Feb	1:16:51	61.47%
resolution 10k	20 Jan	46:58	61.41%
2012	Date	Result	WAVA
Bedford Harriers Half Marathon	9 Dec	1:41:57	61.48%
Athens Classic Marathon	11 Nov	4:14:47	51.08%
Kilomathon London 26.2k	28 Oct	2:12:27	59.77%
Bucharest Half Marathon	7 Oct	1:51:05	56.42%
Race the Train	18 Aug	2:16:20	48.74%
2011	Date	Result	WAVA
Las Vegas Half Marathon	4 Dec	1:38:46	62.95%
MCCAIN uk CROSS CHALLENGE - liverpool	26 Nov	45:42	61.38%
Great South Run	30 Oct	1:16:24	61.35%
Bedford Harriers 10K	4 Sep	47:25	59.91%
Race the Train Rotary Challenge	20 Aug	2:06:20	52.19%
Colworth Trail Race 8	25 Jun	1:09:40	53.46%
Colworth 5	24 Jun	37:40	59.90%
EMF Half Marathon	22 May	1:40:27	61.41%
Great Manchester Run	15 May	45:04	63.04%
Silverstone Half Marathon	6 Mar	1:43:56	59.36%
2010	Date	Result	WAVA
Bedford Harriers Half Marathon	12 Dec	1:42:45	60.04%
Syd Quirk Half Marathon	7 Nov	1:42:38	60.11%
Great North Run	19 Sep	1:48:38	56.34%
Isle of man Half marathon	8 Aug	1:53:05	54.12%
EMF Scottish Half Marathon Edinburgh	23 May	1:55:49	52.85%
chase the train 8.9 miles	11 Apr		0.00%
Ramsey Fireman's Run Rd6	11 Mar	41:14	54.32%

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