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richaca2 M50

About

Race Times

All Races

Mileage

Training

Northampton Road Runners, Carlisle Tri

Races
136
Miles
10471
Miles
74
Miles
3891
5k
20:12
5M
36:48
10k
42:01
10M
1:15:50
Half
1:32:15
20M
2:43:38
Mara
3:42:24

Current Status

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

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2021 Targets

BIKE
3250
RUN
1300
SWIM
35

Set your targets for 2021

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	67	0	0	0	0	0	0	0	0	0	0	0	67
2021	102	0	0	0	0	0	0	0	0	0	0	0	102
2020	4.1	5.9	2	0	0	0	5.7	2.8	0.5	0	0	0	21
2020	85	68	63	111	148	97	92	77	78	97	68	98	1080
2020	229	185	151	169	154	242	190	262	59	57	180	179	2058
2019	6.6	5.1	9.4	7.1	2.6	4	5.7	3.3	1.1	0	0	5.2	50
2019	82	69	78	77	46	105	133	131	187	162	139	56	1265
2019	134	160	214	169	51	27	26	30	0	28	8	47	894
2018	0	0	0	0	0	0	0	0	0	0	1.2	1.3	2.5
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
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	0	0	0.1	0	0	0.1	0	0.2	0	0	0	0	0.3
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
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

Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29
-	8.4mi, 1:15:53 Running - General Split Summary === 1) 0.62m - 5:47(9:18/m) 139/149bpm 66cal 6.45/6.68mph 2) 0.62m - 5:43(9:11/m) 142/149bpm 67cal 6.53/6.97mph 3) 0.62m - 5:36(9:00/m) 143/148bpm 65cal 6.66/6.8mph 4) 0.62m - 5:42(9:10/m) 148/152bpm 70cal 6.55/6.78mph 5) 0.62m - 5:37(9:03/m) 149/152bpm 69cal 6.63/6.95mph 6) 0.62m - 5:40(9:07/m) 151/155bpm 70cal 6.58/6.76mph 7) 0.62m - 5:33(8:56/m) 149/159bpm 66cal 6.71/6.89mph 8) 0.62m - 5:47(9:18/m) 151/158bpm 70cal 6.45/6.74mph 9) 0.62m - 5:36(9:01/m) 151/154bpm 68cal 6.65/6.8mph 10) 0.62m - 5:38(9:04/m) 152/156bpm 68cal 6.62/6.76mph 11) 0.62m - 5:35(8:59/m) 149/153bpm 63cal 6.68/7.14mph 12) 0.62m - 5:40(9:08/m) 152/158bpm 68cal 6.57/6.95mph 13) 0.62m - 5:34(8:57/m) 151/155bpm 64cal 6.7/7.22mph 14) 0.28m - 2:26(8:50/m) 151/155bpm 28cal 6.79/7.14mph Add a comment	23.5mi, 1:20:00 Cycling - Turbo Trainer Add a comment	8.3mi, 1:14:39 Running - General Split Summary === 1) 0.62m - 5:48(9:21/m) 129/179bpm 47cal 6.42/44.77mph 2) 0.62m - 5:40(9:07/m) 135/140bpm 60cal 6.58/7.1mph 3) 0.62m - 5:40(9:07/m) 139/144bpm 62cal 6.58/6.64mph 4) 0.62m - 5:37(9:03/m) 143/146bpm 64cal 6.63/6.91mph 5) 0.02m - 8(8:13/m) 143/144bpm 1cal 7.31/7.06mph 6) 0.62m - 5:34(8:58/m) 141/146bpm 59cal 6.7/7.14mph 7) 0.62m - 5:37(9:02/m) 145/150bpm 64cal 6.64/6.82mph 8) 0.62m - 5:38(9:05/m) 146/150bpm 65cal 6.61/6.7mph 9) 0.62m - 5:35(8:59/m) 151/155bpm 69cal 6.68/6.74mph 10) 0.62m - 5:29(8:49/m) 146/155bpm 60cal 6.81/6.93mph 11) 0.62m - 5:34(8:57/m) 151/157bpm 67cal 6.71/6.91mph 12) 0.62m - 5:28(8:49/m) 153/167bpm 60cal 6.81/7.58mph 13) 0.62m - 5:29(8:49/m) 144/149bpm 51cal 6.8/7.06mph 14) 0.62m - 5:33(8:56/m) 147/151bpm 58cal 6.72/7.16mph 15) 0.21m - 1:49(8:43/m) 147/148bpm 19cal 6.88/6.85mph Add a comment	30mi, 1:28:52 Cycling - Turbo Trainer Add a comment	3.4mi, 31:25 Running - General Split Summary === 1) 0.62m - 5:44(9:14/m) 122/137bpm 49cal 6.5/6.85mph 2) 0.62m - 5:44(9:14/m) 131/139bpm 57cal 6.5/6.74mph 3) 0.62m - 5:49(9:21/m) 135/145bpm 59cal 6.42/6.66mph 4) 0.62m - 5:46(9:17/m) 144/147bpm 68cal 6.46/6.76mph 5) 0.62m - 5:29(8:50/m) 133/142bpm 49cal 6.79/6.99mph 6) 0.32m - 2:52(9:04/m) 135/148bpm 25cal 6.61/7.01mph Add a comment	4mi, 35:00 Running - Treadmill Split Summary === 1) 4m - 35:00(8:45/m) 467cal 6.86/0mph Add a comment
Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5
4.4mi, 38:00 Running - Treadmill Split Summary === 1) 4.35m - 38:00(8:44/m) 507cal 6.87/0mph Add a comment	7.5mi, 1:05:06 Running - General Split Summary === 1) 0.62m - 5:58(9:37/m) 169/186bpm 83cal 6.24/6.8mph 2) 0.62m - 5:33(8:55/m) 174/186bpm 80cal 6.72/7.64mph 3) 0.62m - 5:29(8:50/m) 163/171bpm 75cal 6.79/7.16mph 4) 0.62m - 5:32(8:54/m) 140/145bpm 53cal 6.74/7.31mph 5) 0.62m - 5:22(8:38/m) 145/148bpm 58cal 6.95/7.31mph 6) 0.62m - 5:25(8:42/m) 146/155bpm 59cal 6.89/7.35mph 7) 0.62m - 5:21(8:36/m) 151/158bpm 64cal 6.98/7.76mph 8) 0.62m - 5:18(8:32/m) 151/155bpm 64cal 7.03/7.33mph 9) 0.62m - 5:20(8:35/m) 152/156bpm 65cal 6.98/7.24mph 10) 0.62m - 5:17(8:29/m) 157/162bpm 67cal 7.07/7.43mph 11) 0.62m - 5:13(8:23/m) 151/162bpm 55cal 7.15/7.68mph 12) 0.62m - 5:12(8:22/m) 147/155bpm 48cal 7.17/7.56mph 13) 0.01m - 7(8:04/m) 156/157bpm 1cal 7.44/7.22mph Add a comment	2mi, 17:31 Running - Treadmill Split Summary === 1) 0.62m - 5:23(8:40/m) 173/183bpm 76cal 6.92/7.7mph 2) 0.62m - 5:32(8:54/m) 144/172bpm 64cal 6.75/7.2mph 3) 0.62m - 5:19(8:34/m) 151/155bpm 67cal 7.01/7.81mph 4) 0.15m - 1:17(8:52/m) 152/155bpm 16cal 6.77/7.45mph Add a comment	5.5mi, 45:18 Running - General Split Summary === 1) 0.62m - 5:19(8:33/m) 133/156bpm 52cal 7.01/7.56mph 2) 0.62m - 5:15(8:28/m) 156/161bpm 69cal 7.09/7.45mph 3) 0.62m - 5:15(8:27/m) 153/156bpm 67cal 7.1/7.51mph 4) 0.62m - 5:07(8:14/m) 154/157bpm 66cal 7.29/7.39mph 5) 0.62m - 4:58(7:59/m) 157/160bpm 65cal 7.51/7.78mph 6) 0.62m - 5:05(8:10/m) 159/161bpm 67cal 7.34/7.64mph 7) 0.62m - 4:59(8:01/m) 162/165bpm 68cal 7.48/7.74mph 8) 0.62m - 5:01(8:04/m) 162/166bpm 68cal 7.43/7.62mph 9) 0.53m - 4:19(8:11/m) 161/164bpm 58cal 7.33/7.58mph Add a comment	5.8mi, 18:00 Cycling - Turbo Trainer Add a comment 3.4mi, 30:41 Running - General Split Summary === 1) 0.62m - 5:38(9:03/m) 128/138bpm 54cal 6.63/8.01mph 2) 0.62m - 5:39(9:06/m) 137/140bpm 63cal 6.59/6.78mph 3) 0.62m - 5:33(8:57/m) 135/140bpm 56cal 6.71/7.51mph 4) 0.62m - 5:24(8:42/m) 142/144bpm 61cal 6.9/7.16mph 5) 0.62m - 5:35(9:00/m) 144/149bpm 65cal 6.67/6.91mph 6) 0.31m - 2:51(9:09/m) 146/149bpm 33cal 6.56/6.95mph Add a comment	5.4mi, 49:10 Running - General Split Summary === 1) 5.41m - 49:10(9:06/m) 626cal 6.6/0mph Add a comment	18.2mi, 54:23 Cycling - Turbo Trainer Add a comment 1.1mi, 10:23 Running - General Add a comment
Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12
5.2mi, 46:19 Running - General Split Summary === 1) 8.29km - 46:19(5:35/km) 590cal 10.74/0kmph Add a comment	4.9mi, 44:20 Running - General Split Summary === 1) 7.87km - 44:20(5:38/km) 565cal 10.65/0kmph Add a comment	1mi, 9:44 Running - General Split Summary === 1) 1.61km - 9:44(6:03/km) 118cal 9.92/0kmph Add a comment 19.1mi, 1:00:00 Cycling - Turbo Trainer Add a comment	9.7mi, 1:25:00 Running - General Split Summary === 1) 15.68km - 1:25:00(5:25/km) 1134cal 11.07/0kmph Add a comment	33.6mi, 1:46:44 Cycling - Turbo Trainer Add a comment	-	6.5mi, 58:00 Running - General Split Summary === 1) 10.5km - 58:00(5:31/km) 774cal 10.86/0kmph Add a comment
Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19
20.3mi, 1:02:00 Cycling - Turbo Trainer Split Summary === 1) 32.74km - 1:02:00(1:54/km) 1354cal 31.68/0kmph Add a comment	4.7mi, 41:35 Running - General Split Summary === 1) 7.5km - 41:35(5:33/km) 555cal 10.82/0kmph Add a comment	3.4mi, 30:53 Running - General Split Summary === 1) 5.43km - 30:53(5:41/km) 393cal 10.55/0kmph Add a comment	4.5mi, 38:34 Running - General Split Summary === 1) 7.29km - 38:34(5:17/km) 538cal 11.34/0kmph Add a comment 2.9mi, 25:38 Running - General Split Summary === 1) 4.59km - 25:38(5:35/km) 327cal 10.74/0kmph Add a comment	3.6mi, 27:45 Running - General Split Summary === 1) 5.76km - 27:45(4:49/km) 421cal 12.45/0kmph Add a comment 3.3mi, 29:18 Running - General Split Summary === 1) 5.31km - 29:18(5:31/km) 391cal 10.87/0kmph Add a comment 5.2mi, 18:50 Cycling - Turbo Trainer Add a comment	-	-

Dist	Races	PB	2010	2011	2012	2013	2014	2016	2017	2018	2019	2020
5km	29	20:12 6:30/mi					20:12	21:12	22:02	21:25	20:40
5mi	7	36:48 7:22/mi	41:14	37:40		37:20				37:10	36:48
5.3mi	1	47:37 8:59/mi				47:37
6mi	1	45:02 7:30/mi								45:02
9.8km	1	45:42 7:30/mi		45:42
10km	16	42:01 6:46/mi		45:04		43:55	42:01			44:29	43:04
12km	1	56:21 7:33/mi								56:21
8.1mi	4	1:04:43 7:59/mi		1:09:40		1:07:40				1:04:43	1:06:58
13.1km	1	58:39 7:12/mi				58:39
15km	1	1:11:50 7:42/mi										1:11:50
10mi	9	1:15:50 7:35/mi		1:16:24		1:16:06	1:15:50		1:17:56		1:18:04	1:19:21
17km	1	1:44:00 9:51/mi				1:44:00
11.1mi	1	1:21:50 7:24/mi									1:21:50
13mi	1	1:49:24 8:25/mi					1:49:24
13.1mi	37	1:32:15 7:03/mi	1:42:38	1:38:46	1:41:57	1:38:29	1:32:15	1:40:05	1:39:12	1:41:22	1:35:13
13.1mi	2	1:39:06 7:34/mi				1:39:06
14mi	3	1:57:31 8:24/mi		2:06:20	2:16:20	1:57:31
14.2mi	2	1:52:53 7:57/mi				1:58:36	1:52:53
16mi	1	2:07:00 7:56/mi								2:07:00
26.2km	1	2:12:27 8:08/mi			2:12:27
16.5mi	1	2:25:55 8:52/mi								2:25:55
20mi	4	2:43:38 8:11/mi					2:43:38			3:01:20	2:43:40
26.2mi	7	3:42:24 8:29/mi			4:14:47	4:01:27	3:42:25		3:59:21	3:52:23	3:42:24
35mi	1	9:29:00 16:15/mi				9:29:00

2020	Distance	Date	Result	WAVA
Sandy 10	10mi	5 Apr		0.00%
Running Grand Prix At Bedford Autodrome	13.1mi	22 Mar		0.00%
Draycote Water 10	10mi	9 Feb		0.00%
Dirt Run 2020 - 15K	15km	26 Jan	1:11:50	63.25%
Fred Hughes 10	10mi	19 Jan	1:19:21	61.53%
2019	Distance	Date	Result	WAVA
Valencia Marathon	26.2mi	1 Dec	3:42:24	61.16%
Irchester Country parkrun	5km	23 Nov	21:51	67.01%
St Neots Riverside Half Marathon	13.1mi	17 Nov	1:35:13	67.84%
Bedford parkrun	5km	9 Nov	22:40	64.59%
Ballbuster Duathlon	0km/24miles/16miles	2 Nov	/ /	0.00%
Love Luton Half Marathon	13.1mi	27 Oct	1:35:25	67.69%
Great Birmingham Run	11.07mi	13 Oct	1:21:50	66.05%
Northampton Half Marathon	13.1mi	29 Sep	1:38:26	65.62%
Durban Point parkrun	5km	28 Sep	21:56	66.75%
Draycote Water 20	20mi	8 Sep	2:43:40	61.24%
Millennium Country parkrun, Forest of Marston Vale	5km	7 Sep	20:40	70.31%
Bedford Half Marathon	13.1mi	1 Sep	1:42:28	62.50%
Bedford Twilight 10k	10km	31 Aug	43:04	68.60%
Belton House parkrun	5km	17 Aug	21:08	68.76%
Doug Anderson 5k	5km	31 Jul	20:43	70.14%
Desborough 10k	10km	18 Jul	45:07	65.48%
Milton Keynes 10k EMGP Series race 8	10km	9 Jul	44:45	66.02%
Rothwell Town Carnival 10K	10km	6 Jul	46:32	63.49%
Harborough 5 EMGP Series race 6	5mi	25 Jun	36:48	64.36%
Colworth Marathon Challenge - Trail 8.1	8.1mi	22 Jun	1:06:58	57.95%
Colworth Marathon Challenge - Colworth 5	5mi	21 Jun	37:08	63.78%
Marston Forest 5K	5km	7 Jun	21:30	67.59%
Sandy 10	10mi	7 Apr	1:18:04	62.01%
Stevenage parkrun	5km	30 Mar	21:27	67.74%
Bedford Autodrome Standard Duathlon	10km/39km/5km	10 Mar	/ /	0.00%
Sublime winter 10k	10km	24 Feb	44:45	66.02%
Anglian Water Standard Duathlon	10km/40km/5km	17 Feb	53:00 / 1:32:10 /26:08	0.00%
Gransden Muddy Fun Run	13.1mi	27 Jan	1:52:00	57.18%
Milton Keynes parkrun	5km	1 Jan	23:25	62.05%
2018	Distance	Date	Result	WAVA
Great Denham parkrun	5km	25 Dec	22:50	63.64%
Nobles parkrun	5km	22 Dec	22:12	65.45%
Waterside 10k	10km	16 Dec	44:29	66.42%
Linford Wood parkrun	5km	15 Dec	22:36	64.30%
Nice Marathon	26.2mi	4 Nov	3:52:23	58.03%
Perkins Great Eastern Run	13.1mi	14 Oct	1:42:46	62.31%
BHF Blenheim Palace half marathon	13.1mi	30 Sep	1:41:22	63.17%
Cornwall parkrun	5km	15 Sep	24:20	59.27%
Bedford Half Marathon	13.1mi	2 Sep	1:47:17	59.18%
Fairlands Valley Challenge 18	18mi	15 Jul		0.00%
Milton Keynes 10k EMGP Series race 8	10km	10 Jul	45:24	64.55%
Colworth Half Marathon	13.1mi	24 Jun	1:51:09	57.13%
Colworth Trail Race 8	8.1mi	23 Jun	1:04:43	59.47%
Colworth 5	5mi	22 Jun	37:20	62.94%
Market Harborough Carnival of Running - Half Marathon	13.1mi	9 Jun	1:48:20	58.61%
Marston Forest 5K	5km	8 Jun	21:47	66.21%
Rugby 6 EMGP Series race 2	6mi	23 May	45:02	62.83%
Kettering parkrun	5km	19 May	24:57	57.81%
Blisworth Friday 5 EMGP Series race 3	5mi	18 May	37:10	63.22%
Stevington 12K	12km	13 May	56:21	62.87%
Milton Keynes Marathon	26.2mi	7 May	4:02:11	55.21%
Boston Half Marathon UK	13.1mi	15 Apr		0.00%
Enigma Bletchley Half Marathon	13.1mi	30 Mar	1:43:29	61.36%
Dorney Lake Marathon Prep Race - 16 miles	16mi	25 Mar	2:07:00	62.60%
Oakley 20	20mi	18 Mar		0.00%
Ashridge Boundary Run	16.5mi	17 Mar		0.00%
Milton Keynes Festival of Running 20m	20mi	11 Mar	3:16:00	50.70%
Gade Valley Harriers VLM Training run #2	17mi	25 Feb		0.00%
Tarpley 20	20mi	25 Feb		0.00%
Big Fetch Mile - Bedford	1mi	24 Feb		0.00%
Naseby 1645	16.45mi	18 Feb	2:25:55	56.02%
Great Denham parkrun	5km	17 Feb	21:25	67.34%
Bramley 20	20mi	11 Feb	3:01:20	54.80%
St Albans parkrun	5km	10 Feb	22:34	63.91%
Watford Half Marathon	13.1mi	4 Feb	1:46:11	59.80%
Houghton Hall parkrun	5km	3 Feb	22:27	64.24%
Whitley Bay parkrun	5km	27 Jan	26:09	55.15%
Bedford parkrun	5km	20 Jan	23:37	61.07%
VICTORIA PARK HALF MARATHON	13.1mi	13 Jan	1:45:36	60.13%
2017	Distance	Date	Result	WAVA
Buncrana parkrun	5km	23 Dec	22:12	64.97%
Luton Wardown parkrun	5km	9 Dec	22:37	63.77%
Bedford Harriers Half Marathon	13.1mi	3 Dec	1:48:09	58.71%
Boston parkrun	5km	2 Dec	22:02	65.46%
Great Birmingham Run	13.1mi	15 Oct	2:01:00	52.47%
Perkins Great Eastern Run	13.1mi	8 Oct	1:39:12	64.01%
Great Cumbrian Run	13.1mi	1 Oct		0.00%
NSPCC Milton Keynes Half Marathon	13.1mi	24 Sep	1:57:12	54.18%
Leighton 10	10mi	17 Sep	1:21:33	58.38%
Swineshead 10	10mi	10 Sep	1:17:56	61.09%
Bedford parkrun	5km	9 Sep	22:05	64.83%
Kimbolton Castle Half Marathon	13.1mi	20 Aug	1:44:12	60.42%
Bedford parkrun	5km	19 Aug	22:41	63.11%
Stopsley 10	10mi	13 Aug	1:21:24	58.49%
Northampton parkrun	5km	12 Aug	22:39	63.21%
Notts 10	10mi	16 Jun		0.00%
Market Harborough Half Marathon	13.1mi	10 Jun		0.00%
Hawkes Bay Marathon	26.2mi	13 May	3:59:21	55.40%
Cambridge Boundary Run	13.1mi	26 Feb	1:42:45	61.28%
2016	Distance	Date	Result	WAVA
Rock ‘n’ Roll Liverpool Half Marathon	13.1mi	29 May	1:40:05	62.39%
Bedford parkrun	5km	28 May	21:12	67.03%
2014	Distance	Date	Result	WAVA
Great Scottish Run Half Marathon	13.1mi	5 Oct	1:32:15	67.13%
Victoria parkrun , Glasgow	5km	27 Sep	20:12	69.84%
City of Stirling 10k	10km	14 Sep	42:01	67.52%
Great North Run	13.1mi	7 Sep	1:37:52	62.76%
Paisley 10km	10km	31 Aug	44:11	64.21%
Silloth Beach Half Marathon	13mi	17 Aug	1:49:24	55.71%
Carlisle Parkrun	5km	26 Jul	21:05	66.43%
Edinburgh Half Marathon	13.1mi	25 May		0.00%
London Marathon	26.2mi	13 Apr	3:42:25	58.15%
The Longtown 10	10mi	5 Apr	1:15:50	61.26%
Trimpell 20	20mi	16 Mar	2:43:38	58.74%
Dentdale Run	14.2mi	8 Mar	1:52:53	58.98%
Carlisle Resolution 10K	10km	19 Jan	46:12	61.41%
2013	Distance	Date	Result	WAVA
BMW Frankfurt Marathon	26.2mi	27 Oct	4:01:27	53.57%
Coniston 14	13.88mi	12 Oct		0.00%
Great Cumbrian Run	13.1mi	6 Oct	1:38:29	62.36%
RockandRoll half marathon Philadelphia	13.11mi	15 Sep	1:39:06	61.51%
Gallovidian 10km	10km	4 Sep	43:55	64.10%
St Begas Ultra 35	35mi	31 Aug	9:29:00	30.88%
Race the Train	14mi	17 Aug	1:57:31	55.40%
The Cross Border Challenge	10km	21 Jul	45:20	62.09%
Colworth Trail Race 8	8.1mi	22 Jun	1:07:40	54.62%
Colworth 5	5mi	21 Jun	37:20	60.53%
Hadrians Wall Half Marathon	13.1mi	16 Jun	1:54:58	52.99%
carlisle 10k tri	10km	5 Jun	45:12	62.28%
Edinburgh Half Marathon	13.1mi	26 May	1:40:33	60.58%
Geneva Half Marathon	13.1mi	5 May	1:41:38	59.94%
Hawkshead Trail Race	17km	27 Apr	1:44:00	46.80%
Keswick Round the Houses	5.3mi	23 Apr	47:37	50.31%
longtown 10 mile	10mi	6 Apr	1:16:06	60.55%
Limassol half-marathon	13.11mi	24 Mar	1:46:37	57.18%
Kilomathon Scotland	13.1km	17 Mar	58:39	63.33%
Dentdale Run	14.2mi	9 Mar	1:58:36	55.68%
Haweswater Half Marathon	13.1mi	3 Mar	1:43:44	58.73%
malcolm macdougall	10mi	24 Feb	1:16:51	59.96%
resolution 10k	10km	20 Jan	46:58	59.94%
2012	Distance	Date	Result	WAVA
Bedford Harriers Half Marathon	13.1mi	9 Dec	1:41:57	59.75%
Athens Classic Marathon	26.2mi	11 Nov	4:14:47	50.35%
Kilomathon London 26.2k	26.2km	28 Oct	2:12:27	58.59%
Bucharest Half Marathon	13.1mi	7 Oct	1:51:05	54.84%
Race the Train	14mi	18 Aug	2:16:20	47.39%
2011	Distance	Date	Result	WAVA
Las Vegas Half Marathon	13.1mi	4 Dec	1:38:46	61.21%
MCCAIN uk CROSS CHALLENGE - liverpool	9.8km	26 Nov	45:42	59.89%
Great South Run	10mi	30 Oct	1:16:24	59.84%
Bedford Harriers 10K	10km	4 Sep	47:25	58.45%
Race the Train Rotary Challenge	14mi	20 Aug	2:06:20	50.79%
Colworth Trail Race 8	8.1mi	25 Jun	1:09:40	52.23%
Colworth 5	5mi	24 Jun	37:40	59.09%
EMF Half Marathon	13.1mi	22 May	1:40:27	59.77%
Great Manchester Run	10km	15 May	45:04	61.50%
Silverstone Half Marathon	13.1mi	6 Mar	1:43:56	57.76%
2010	Distance	Date	Result	WAVA
Bedford Harriers Half Marathon	13.1mi	12 Dec	1:42:45	58.43%
Syd Quirk Half Marathon	13.1mi	7 Nov	1:42:38	58.49%
Great North Run	13.1mi	19 Sep	1:48:38	54.93%
Isle of man Half marathon	13.1mi	8 Aug	1:53:05	52.77%
EMF Scottish Half Marathon Edinburgh	13.1mi	23 May	1:55:49	51.52%
chase the train 8.9 miles	8.9mi	11 Apr		0.00%
Ramsey Fireman's Run Rd6	5mi	11 Mar	41:14	53.57%

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