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Teknik M50

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Serpentine RC

Races
52
Miles
14101
Miles
2
Miles
181
WAVA
72.96%
Mile
5:59
5k
20:13
5M
33:56
10k
42:25
Half
1:33:09
20M
2:41:12
Mara
3:34:46

Current Status

Bleeeurgh

Planned Races

04 May 19	Serpentine Handicap
18 May 19	Southwark parkrun
25 May 19	Southwark parkrun
01 Jun 19	Serpentine Handicap
08 Jun 19	Southwark parkrun
22 Jun 19	Southwark parkrun
28 Jun 19	Serpentine Last Friday of the Month 5K
06 Jul 19	Serpentine Handicap
21 Jul 19	Summer League 10k
25 Jul 19	Serpentine Club Champs 5k
03 Aug 19	Serpentine Handicap
04 Aug 19	Summer League 5m
10 Aug 19	Southwark parkrun
24 Aug 19	Southwark parkrun
30 Aug 19	Serpentine Last Friday of the Month 5K
01 Sep 19	Maidenhead Half Marathon
07 Sep 19	Serpentine Handicap
14 Sep 19	Southwark parkrun
22 Sep 19	Ingatestone 5
27 Sep 19	Serpentine Last Friday of the Month 5K
05 Oct 19	Serpentine Handicap
02 Nov 19	Serpentine Handicap

Groups

This user is a member of Conquercise Game, Essex Fetchies, GPS Users, Hadd Training, Heart Rate Training, New Fetch Game, Project Joker

2019 Targets

RUN
1000

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016
1mi	Lieutenant Colonel Richard Sharpe Memorial South Essex Mile1mi	5:59	5:59	69.22	1					5:59
3km	Skylarks 3k3km	12:14	6:34	66.92	1					12:14
5km	Serpentine Last Friday of the Month 5K5km	20:13	6:30	72.95	15				21:18	20:29	20:46	20:27	20:13
7km	Serpentine Handicap7km	28:59	6:41	72.96	3								28:59
5mi	Ingatestone 55mi	33:56	6:47	70.15	2					33:56	33:57
10km	St. Clare's Hospice Hastingwood 10k10km	42:25	6:50	71.22	4				43:59		42:25	42:34
13.1mi	Brentwood Half Marathon13.1mi	1:33:09	7:07	70.67	12	1:47:29	1:43:01		1:55:44	1:34:09	1:33:09	1:33:32
20mi	Essex 20 (Incorporating Essex champs)20mi	2:41:12	8:04	62.90	5				3:06:41	2:41:12	2:48:34		2:47:30
26.2mi	BMW Frankfurt Marathon26.2mi	3:34:46	8:12	63.24	8	4:39:02	4:17:01	4:19:46	3:49:40	3:34:46

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	20	26	26	29	0	0	0	0	0	0	0	0	101
2019	15	2	0	13	0	0	0	0	0	0	0	0	30
2018	113	56	57	71	80	83	51	27	46	48	11	25	669
2018	0	0	0	0	0	7	37	41	13	3	0	36	137
2017	170	174	117	146	148	106	168	120	112	138	142	102	1643
2016	140	217	234	146	164	164	211	216	92	104	108	121	1916
2016	0	0	0	0	0	0	0	0	0	0	0	2	2
2015	238	230	186	220	216	122	215	238	179	147	151	143	2285
2014	285	244	166	186	243	252	240	262	231	66	60	165	2400
2014	0	0	0	0	6	6	0	0	0	0	0	0	12
2013	277	279	277	239	163	266	293	290	311	204	114	214	2926
2012	183	120	145	173	138	179	226	280	285	200	111	123	2162
2012	0	0	0	0	2	0	0	0	0	0	0	0	2

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
1.4mi, 13:32 Running - General Split Summary === 1) 1m - 9:29(9:29/m) 139/157bpm 97cal 6.33/7.35mph 2) 0.43m - 4:03(9:30/m) 158/163bpm 47cal 6.32/8.1mph Add a comment	-	0.1mi, 1:01 Running - Warm Down Split Summary === 1) 0.08m - 1:01(12:09/m) 153/163bpm 10cal 4.94/7.51mph Add a comment 0mi, 13:01 Cross-Training - Gym Split Summary === 1) 0m - 13:01(/m) 154/168bpm 149cal 58/65rpm Add a comment 1.2mi, 10:56 Running - Warm Up Split Summary === 1) 1m - 9:20(9:20/m) 159/182bpm 104cal 6.42/7.76mph 2) 0.17m - 1:35(9:28/m) 149/157bpm 18cal 6.34/6.55mph Add a comment 0.7mi, 5:48 Running - Fartleks Split Summary === 1) 0.07m - 53(12:31/m) 126/142bpm 6cal 4.8/6.28mph 2) 0.05m - 26(8:16/m) 150/157bpm 4cal 7.25/8.7mph 3) 0.08m - 53(10:48/m) 161/162bpm 10cal 5.55/8.18mph 4) 0.05m - 27(8:12/m) 161/163bpm 5cal 7.32/9.02mph 5) 0.1m - 1:02(9:53/m) 165/167bpm 12cal 6.07/8.79mph 6) 0.04m - 19(8:17/m) 166/169bpm 3cal 7.25/9.85mph 7) 0.07m - 40(9:34/m) 172/174bpm 8cal 6.27/7.16mph 8) 0.05m - 23(7:48/m) 171/172bpm 4cal 7.7/8.89mph 9) 0.07m - 45(10:41/m) 172/174bpm 10cal 5.61/7.26mph Add a comment	0.4mi, 3:47 Running - General Split Summary === 1) 0.37m - 3:47(10:08/m) 47cal 5.93/7.41mph Add a comment	0mi, 2:44 Cross-Training - Sets - Squats 2 x 20 kg w/ 2 x 25 kg dumbs Split Summary === 1) 0m - 2:44(/m) 59/61rpm Add a comment 0.1mi, 1:22 Running - Warm Down Split Summary === 1) 0.11m - 1:22(12:03/m) 145/153bpm 13cal 4.98/7.28mph Add a comment 0mi, 6:01 Cross-Training - Gym Split Summary === 1) 0m - 6:01(/m) 149/160bpm 67cal 59/61rpm Add a comment 0mi, 10:12 Cross-Training - Rowing - Indoor 4 x 500m Split Summary === 1) 0m - 2:23(/m) 132/149bpm 22cal 38/68rpm 2) 0m - 2:24(/m) 141/158bpm 24cal 58/59rpm 3) 0m - 2:44(/m) 146/158bpm 29cal 30/60rpm 4) 0m - 2:40(/m) 145/153bpm 27cal 57/59rpm 5) 0m - 1(/m) 154/154bpm 57/59rpm Add a comment 0.6mi, 6:03 Running - Warm Up Split Summary === 1) 0.62m - 6:03(9:48/m) 135/153bpm 59cal 6.12/7.2mph Add a comment	-	0.5mi, 5:18 Running - General Split Summary === 1) 0.5m - 5:18(10:32/m) 118/150bpm 46cal 5.7/6.64mph Add a comment 0.2mi, 1:43 Running - General Split Summary === 1) 0.22m - 1:43(7:43/m) 113/129bpm 16cal 7.77/7.91mph 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, 8:09 Running - Strides Split Summary === 1) 0.1m - 51(11:12/m) 141/157bpm 9cal 5.36/6.85mph 2) 0.1m - 37(7:43/m) 166/172bpm 6cal 7.78/8.35mph 3) 0.1m - 1:04(10:46/m) 174/177bpm 12cal 5.57/6.62mph 4) 0.1m - 38(7:30/m) 179/181bpm 6cal 8/8.6mph 5) 0.1m - 1:07(11:21/m) 176/179bpm 12cal 5.29/6.64mph 6) 0.1m - 37(8:03/m) 177/178bpm 7cal 7.46/8.08mph 7) 0.1m - 1:08(13:08/m) 167/176bpm 14cal 4.57/7.31mph 8) 0.1m - 37(8:17/m) 155/157bpm 6cal 7.25/8.18mph 9) 0.1m - 1:28(21:54/m) 143/157bpm 15cal 2.74/7.28mph Add a comment 3mi, 10:39 Cycling - General Split Summary === 1) 3m - 10:39(3:33/m) 17.06mph Add a comment	0.1mi, 1:33 Running - General Split Summary === 1) 0.14m - 1:33(10:47/m) 142/151bpm 16cal 5.57/7.26mph Add a comment 0.5mi, 4:48 Running - General Split Summary === 1) 0.48m - 4:48(9:56/m) 167/188bpm 61cal 6.04/7.08mph Add a comment	0.1mi, 1:17 Running - Warm Down Split Summary === 1) 0.1m - 1:17(12:45/m) 166/174bpm 15cal 4.71/44.69mph Add a comment 0mi, 8:23 Cross-Training - Gym Split Summary === 1) 0m - 8:23(/m) 160/176bpm 100cal 59/59rpm Add a comment 0.8mi, 6:54 Running - Strides Split Summary === 1) 0.04m - 38(14:49/m) 124/138bpm 4cal 4.05/6.55mph 2) 0.08m - 32(6:39/m) 153/165bpm 6cal 9.02/9.87mph 3) 0.08m - 59(12:25/m) 167/170bpm 12cal 4.83/9.64mph 4) 0.07m - 29(6:42/m) 171/176bpm 6cal 8.95/9.48mph 5) 0.11m - 1:16(11:56/m) 172/177bpm 16cal 5.03/9.2mph 6) 0.07m - 31(6:55/m) 173/178bpm 6cal 8.67/9.62mph 7) 0.1m - 1:23(13:17/m) 174/179bpm 18cal 4.51/9.29mph 8) 0.08m - 36(7:08/m) 176/181bpm 8cal 8.42/9.37mph 9) 0.03m - 31(17:40/m) 180/182bpm 7cal 3.4/7.95mph Add a comment 0.6mi, 5:40 Running - Warm Up Split Summary === 1) 0.59m - 5:40(9:38/m) 147/163bpm 63cal 6.22/7.2mph Add a comment	-	-	1.4mi, 14:51 Running - General Split Summary === 1) 1m - 10:24(10:24/m) 153/181bpm 112cal 5.77/6.62mph 2) 0.42m - 2:27(10:32/m) 153/168bpm 26cal 5.7/7.81mph Add a comment	0.5mi, 5:00 Running - General Split Summary === 1) 0.47m - 5:00(10:33/m) 161/178bpm 57cal 5.69/7.39mph Add a comment 0.2mi, 1:26 Running - General Split Summary === 1) 0.15m - 1:26(9:34/m) 134/164bpm 16cal 6.28/7.26mph 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
5mi, 15:04 Cycling - Exercise Bike Split Summary === 1) 5m - 15:04(3:01/m) 1cal 0.46/1.15mph Add a comment	5mi, 15:15 Cycling - Exercise Bike Split Summary === 1) 5m - 15:15(3:03/m) 110/129bpm 96cal 0.38/2.8mph Add a comment	1.2mi, 11:43 Running - General Split Summary === 1) 1m - 9:45(9:45/m) 156/172bpm 114cal 6.16/6.95mph 2) 0.17m - 1:59(11:33/m) 163/171bpm 24cal 5.19/6.49mph Add a comment 0.5mi, 4:42 Running - General Split Summary === 1) 0.47m - 4:42(9:56/m) 136/170bpm 52cal 6.04/6.53mph Add a comment	0mi, 3:53 Cross-Training - Weights Farmer's walks using 2 x 20 kg dumbs Split Summary === 1) 0m - 3:53(/m) 59/59rpm Add a comment	0.4mi, 4:09 Running - Warm Down Split Summary === 1) 0.37m - 4:09(11:04/m) 153/163bpm 47cal 5.42/7.03mph Add a comment 0.3mi, 3:14 Running - Warm Down Split Summary === 1) 0.29m - 3:14(11:03/m) 151/167bpm 36cal 5.43/5.91mph Add a comment 1.5mi, 14:36 Running - Track Session I'm so unfit. 4 x 2' off 2' Split Summary === 1) 0.29m - 2:01(6:54/m) 173/181bpm 25cal 8.7/10.08mph 2) 0.19m - 2:00(10:47/m) 174/181bpm 26cal 5.57/8.29mph 3) 0.27m - 2:01(7:24/m) 183/187bpm 29cal 8.12/9.16mph 4) 0.12m - 2:01(17:00/m) 162/186bpm 25cal 3.53/7.6mph 5) 0.27m - 2:02(7:28/m) 175/185bpm 27cal 8.04/8.79mph 6) 0.09m - 2:01(22:37/m) 156/185bpm 23cal 2.65/7.68mph 7) 0.28m - 2:01(7:14/m) 174/189bpm 26cal 8.29/9.64mph 8) 0.02m - 30(23:29/m) 181/189bpm 7cal 2.55/7.49mph Add a comment 0.3mi, 2:52 Running - Warm Up Split Summary === 1) 0.31m - 2:52(9:19/m) 147/156bpm 31cal 6.44/6.62mph Add a comment 0.5mi, 4:07 Running - Warm Up Split Summary === 1) 0.45m - 4:07(9:07/m) 136/150bpm 41cal 6.58/7.58mph Add a comment	0.1mi, 1:06 Running - Warm Down Split Summary === 1) 0.1m - 1:06(10:43/m) 153/165bpm 11cal 5.6/7.41mph Add a comment 0mi, 9:31 Cross-Training - Gym Split Summary === 1) 0m - 9:31(/m) 148/157bpm 104cal 59/61rpm Add a comment 0.3mi, 3:34 Running - Warm Up Split Summary === 1) 0.29m - 3:34(12:10/m) 125/141bpm 29cal 4.93/5.74mph Add a comment 1.6mi, 18:56 Running - Hill Work Split Summary === 1) 1m - 11:14(11:14/m) 152/172bpm 126cal 5.34/5.97mph 2) 0.71m - 7:42(10:48/m) 172/180bpm 101cal 5.55/5.85mph Add a comment 0.2mi, 2:01 Running - Warm Up Split Summary === 1) 0.2m - 2:01(9:52/m) 123/133bpm 17cal 6.08/6.7mph Add a comment	0.2mi, 1:48 Running - Warm Down Split Summary === 1) 0.18m - 1:48(9:50/m) 153/160bpm 20cal 6.11/8.1mph Add a comment 0mi, 14:11 Cross-Training - Gym Split Summary === 1) 0m - 14:11(/m) 142/166bpm 143cal 61/89rpm Add a comment 1.3mi, 11:35 Running - Warm Up Split Summary === 1) 1m - 9:05(9:05/m) 145/166bpm 87cal 6.6/7.93mph 2) 0.26m - 2:30(9:37/m) 149/158bpm 27cal 6.24/7.03mph 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
0.5mi, 4:51 Running - Hill Work Split Summary === 1) 0.46m - 4:51(10:34/m) 168/183bpm 62cal 5.68/11.06mph Add a comment 0.3mi, 2:09 Running - Tempo Split Summary === 1) 0.28m - 2:09(7:41/m) 166/180bpm 26cal 7.81/9.41mph Add a comment 1.3mi, 13:44 Running - Warm Down Split Summary === 1) 1m - 9:51(9:51/m) 159/176bpm 119cal 6.09/7.06mph 2) 0.33m - 3:53(11:41/m) 158/174bpm 46cal 5.14/7.03mph Add a comment 0.2mi, 1:28 Running - Strides Split Summary === 1) 0.12m - 46(6:24/m) 161/171bpm 8cal 9.38/11.96mph 2) 0.05m - 22(7:39/m) 172/176bpm 4cal 7.84/12.08mph 3) 0.05m - 19(6:53/m) 173/177bpm 4cal 8.72/12.23mph 4) 0m - 1(4:24/m) 178/178bpm 13.62/9.31mph Add a comment 0.2mi, 2:43 Running - Warm Up Split Summary === 1) 0.15m - 2:43(17:51/m) 145/161bpm 28cal 3.36/6.14mph Add a comment 1.5mi, 14:29 Running - Warm Up Split Summary === 1) 1m - 10:00(10:00/m) 140/159bpm 105cal 6/7.16mph 2) 0.48m - 4:29(9:24/m) 160/165bpm 54cal 6.38/7.16mph Add a comment	0.1mi, 1:22 Running - Warm Down Split Summary === 1) 0.13m - 1:22(10:06/m) 141/149bpm 14cal 5.94/6.62mph Add a comment 0mi, 14:03 Cross-Training - Gym Split Summary === 1) 0m - 14:03(/m) 124/146bpm 108cal 59/66rpm Add a comment 0.6mi, 6:24 Running - Warm Up Split Summary === 1) 0.63m - 6:24(10:07/m) 134/149bpm 61cal 5.93/7.1mph Add a comment 0mi, 3:00 Cross-Training - Weights Farmers walks 2 x 25kg Add a comment	0.1mi, 43 Running - Strides Split Summary === 1) 0.01m - 14(17:08/m) 157/157bpm 1cal 3.5/7.43mph 2) 0.02m - 16(12:26/m) 161/162bpm 3cal 4.83/9.29mph 3) 0.01m - 13(40:50/m) 165/166bpm 2cal 1.47/9.41mph Add a comment 2.9mi, 28:39 Running - General Split Summary === 1) 1m - 10:14(10:14/m) 147/186bpm 133cal 5.86/6.57mph 2) 1m - 9:16(9:16/m) 152/170bpm 104cal 6.47/7.2mph 3) 0.93m - 9:09(9:52/m) 152/160bpm 98cal 6.08/6.76mph Add a comment	3.1mi, 28:38 Running - General Split Summary === 1) 1m - 9:31(9:31/m) 154/182bpm 105cal 6.3/7.43mph 2) 1m - 8:54(8:54/m) 163/179bpm 107cal 6.75/7.16mph 3) 1m - 9:29(9:29/m) 157/176bpm 108cal 6.33/6.99mph 4) 0.08m - 44(9:17/m) 153/157bpm 8cal 6.46/6.12mph Add a comment	1.4mi, 13:22 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 127/146bpm 91cal 6.44/7.78mph 2) 0.41m - 4:03(9:48/m) 135/153bpm 38cal 6.12/7.08mph Add a comment	0.1mi, 1:09 Running - Warm Down Split Summary === 1) 0.11m - 1:09(10:32/m) 149/164bpm 11cal 5.69/7.89mph Add a comment 0mi, 6:51 Cross-Training - Gym Split Summary === 1) 0m - 6:51(/m) 140/150bpm 71cal 58/78rpm Add a comment 1.7mi, 17:09 Running - Hill Work Split Summary === 1) 1m - 10:21(10:21/m) 142/163bpm 109cal 5.8/6.57mph 2) 0.69m - 6:48(9:56/m) 167/176bpm 88cal 6.04/6.53mph Add a comment 0.2mi, 1:39 Running - Warm Up Split Summary === 1) 0.18m - 1:39(8:57/m) 107/124bpm 14cal 6.7/7.91mph Add a comment	0.3mi, 2:47 Running - General Split Summary === 1) 0.28m - 2:47(9:52/m) 114/134bpm 18cal 6.08/7.7mph Add a comment

2016	Date	Result	WAVA
Serpentine Club Champs 5k	28 Jul	20:25	72.23%
Serpentine Handicap	2 Jul	29:31	71.64%
Serpentine Handicap	4 Jun	30:23	69.60%
Serpentine Last Friday of the Month 5K	29 Apr	20:13	72.95%
Serpentine Handicap	2 Apr	28:59	72.96%
Essex 20	6 Mar	2:47:30	62.13%
2015	Date	Result	WAVA
Pleshey Half Marathon	13 Sep	1:42:59	64.46%
Valentines parkrun	23 May	20:35	71.08%
Valentines parkrun	9 May	20:27	71.54%
Valentines parkrun	11 Apr	21:11	69.07%
Valentines parkrun	4 Apr	20:47	70.40%
Brentwood Half Marathon	22 Mar	1:33:32	70.98%
Olympic Park Series 10k	7 Mar	42:34	71.54%
Valentines parkrun	14 Feb	20:54	70.00%
2014	Date	Result	WAVA
Pleshey and Essex Half Marathon	21 Sep	1:38:54	66.57%
Ingatestone 5	14 Sep	33:57	70.67%
Langham 10km	7 Sep	42:56	70.36%
Brentwood Half Marathon	23 Mar	1:33:09	70.67%
St. Clare's Hospice Hastingwood 10k	16 Mar	42:25	71.22%
Essex 20 (Incorporating Essex champs)	9 Mar	2:48:34	60.67%
Chelmsford Central Parkrun	8 Mar	20:46	69.89%
2013	Date	Result	WAVA
BMW Frankfurt Marathon	27 Oct	3:34:46	63.24%
Pleshey and Essex Half Marathon	22 Sep	1:40:08	65.19%
Ingatestone 5	15 Sep	33:56	70.15%
Miss Jane Gibbons Desertion Dash 100 metres Race	31 Aug	15	71.73%
Lieutenant Colonel Richard Sharpe Memorial South Essex Mile	31 Aug	5:59	69.22%
Chelmsford Central parkrun #29	10 Aug	20:29	70.30%
Skylarks 3k	24 Jul	12:14	66.92%
UFD Hackney Half Marathon Series Race 1	13 Apr	1:44:48	62.29%
Chelmsford Central parkrun	6 Apr	20:55	68.85%
Brentwood Half Marathon	24 Mar	1:34:09	69.34%
Chelmsford Central parkrun	16 Mar	20:58	68.68%
Essex 20 (Incorporating Essex champs)	3 Mar	2:41:12	62.90%
Bramley 20	17 Feb	2:43:37	61.97%
2012	Date	Result	WAVA
BMW Frankfurt Marathon	28 Oct	3:49:40	58.62%
Harwich Discovery Run	13 Oct	43:59	67.62%
UFDance Runner's Quest Half Marathon (Hackney Marshes)	23 Sep	1:56:05	55.78%
Valentines Parkrun	15 Sep	21:18	67.08%
Crown To Crown	5 Sep	22:43	62.90%
Enigma 20	27 Aug	3:06:41	53.86%
Burnham Beeches Half Marathon	19 Aug	1:57:39	55.03%
Kent Roadrunner Marathon	4 Jun	4:03:09	55.37%
Halstead & Essex Marathon	13 May	4:11:02	53.63%
Valentines parkrun	14 Apr	21:57	65.10%
Crown To Crown	6 Apr	23:14	61.50%
Brentwood Half Marathon	25 Mar	1:55:44	55.94%
2011	Date	Result	WAVA
Berlin Marathon	25 Sep	4:19:46	51.39%
2010	Date	Result	WAVA
Halstead & Essex Marathon	9 May	4:17:01	51.49%
Brentwood Half Marathon	21 Mar	1:43:01	61.83%
2009	Date	Result	WAVA
I Lucca Marathon	25 Oct	4:39:02	47.03%
Halstead & Essex Marathon	10 May	4:46:00	45.88%
Brentwood Half Marathon	15 Mar	1:47:29	58.78%

Teknik M50

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