RRR-CAZ 🇬🇧

Last on at 8am, 27th Jul 2024

M55 Berkshire

Silver (70)

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Got a place in May for my second go at a small ultra Show More...

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Recent Blogs
Dirty dancing 💃	Dec 2023
Demons of age	Dec 2022
Christmas Chronicle 2022	Dec 2022
NAKED RELAYS	Jul 2022

My parkrun
Woodley parkrun

Recent Training
27th Jul	General	0.7mi	13:45
27th Jul	General	0.7mi	6:58
27th Jul	General	3.1mi	23:32
27th Jul	General	0.2mi	2:07
27th Jul	General	0.5mi	10:10

Planned Races
Frome Running Festival	18th Aug
TCS New York City Marathon	3rd Nov
Brighton Marathon	6th Apr

12 Month Benchmarks	Run	Bike
Mile	6:30	3:08
5k	21:40	11:41
5mi	35:38	19:33
10k	44:15	24:33
10mi	1:17:15	48:55
Half	1:41:42	1:06:40
20mi	2:53:47	1:53:13
Mara	3:53:41	5:34:57

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 1000 Run 1000 Walk 1200

Recent Threads
700 miles in 2024
parkrun Café
The Retirement Thread
Rundle
New Fetch Game: Hide and Seek
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Best Times
Best WAVA

Dist	Races	1982	1986	1987	1989	1993	2000	2005	2008	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
200m	2														31 75.73				38 63.84						31 4:09/mi	75.73
400m	2														1:11 69.28	1:10 70.76									1:10 4:42/mi	70.76
800m	1														2:50 67.81										2:50 5:42/mi	67.81
1500m	3														5:30 71.76						5:54 70.77				5:30 5:54/mi	71.76
1mi	10													8:15 51.23	5:56 71.79	6:03 71.52	6:22 68.50		6:25 69.07	6:17 70.53	6:24 69.81	7:12 62.56			5:56 5:56/mi	71.79
1.5mi	2												9:20 71.07												9:20 6:13/mi	71.07
3km	1																			12:04 72.90					12:04 6:28/mi	72.90
3556m	1																		19:01 55.45						19:01 8:36/mi	55.45
5km	281									22:32 62.35	20:32 68.95	20:14 70.52	20:38 69.15	20:48 69.68	20:40 70.13	20:51 70.07	19:51 74.19	20:29 72.47	20:30 73.61	21:06 71.51	21:33 71.19	22:44 68.05	22:08 70.49	21:47 71.62	19:51 6:23/mi	74.19
6km	2												25:59 66.27	25:26 68.78											25:26 6:49/mi	68.78
8km	1																						42:37 59.46		42:37 8:34/mi	59.46
5mi	52											33:01 69.74	35:45 64.93	34:27 68.49	34:36 68.19	34:12 69.56	34:28 70.18	34:32 70.05	34:20 71.66					36:22 70.06	33:01 6:36/mi	71.66
5.3mi	1														39:41 63.03										39:41 7:34/mi	63.03
6mi	2											48:41 56.97	47:20 59.08												47:20 7:53/mi	59.08
10km	102			39:15 67.26	43:25 60.81	45:10 58.45	45:13 58.73		48:55 56.89	46:30 61.30	42:28 67.68	41:22 69.47	42:45 68.32	45:09 65.25	41:59 70.17	42:00 71.34	42:27 71.19	43:06 70.12	43:19 70.98	43:00 72.14	42:43 72.61	47:32 66.43	44:58 70.85	44:38 71.38	39:15 6:19/mi	72.61
6.8mi	1																					1:32:28 37.25			1:32:28 13:36/mi	37.25
7mi	2																				54:44 64.90		56:33 63.96		54:44 7:49/mi	64.90
10mi	26										1:10:33 67.29	1:10:05 68.31	1:15:08 64.26	1:13:23 66.35	1:12:08 68.08	1:11:07 69.65	1:14:05 67.45	1:12:51 68.59	1:15:18 67.54	1:19:04 64.33	1:20:31 63.74	1:22:36 63.27		1:23:51 62.91	1:10:05 7:01/mi	69.65
10.7mi	1																		1:26:58 62.24						1:26:58 8:08/mi	62.24
13.1mi	57		1:45:05 55.17	1:29:17 64.93	1:28:23 65.59		1:38:47 58.86	1:41:18 58.63	1:47:42 56.40		1:33:06 66.88	1:34:29 67.02	1:34:56 67.27	1:34:08 68.43	1:34:19 68.30	1:33:24 69.57	1:33:20 70.23	1:35:58 68.91	1:34:18 70.76	1:36:25 69.83	1:39:17 69.06	1:54:51 60.25	1:46:00 65.28	1:42:10 68.37	1:28:23 6:45/mi	70.76
13.2mi	1	1:40:06 58.84																							1:40:06 7:35/mi	58.84
16mi	1										2:02:45 62.78														2:02:45 7:40/mi	62.78
20mi	8											2:45:46 59.56			2:34:45 65.45		2:29:24 68.99		2:35:36 67.43	2:30:31 70.98			2:56:07 61.78	2:58:44 61.45	2:29:24 7:28/mi	70.98
26.2mi	32										3:47:37 57.36	3:50:39 57.07	4:07:22 54.13	3:43:42 59.94	3:32:36 63.53	3:23:55 67.40	3:33:11 64.47	3:47:15 61.56	3:23:03 68.90	4:16:07 55.62	3:47:19 63.24	4:19:42 55.87	3:52:31 62.53	4:06:31 59.41	3:23:03 7:45/mi	68.90
32mi	1														5:16:32 55.00										5:16:32 9:54/mi	55.00
52km	1																				5:21:05 57.41				5:21:05 9:56/mi	57.41

Date	Planned Races			Distance
6 Apr	Brighton Marathon Confirmed			26.2mi
3 Nov	TCS New York City Marathon Confirmed			26.2mi
18 Aug	Frome Running Festival Confirmed			13.1mi
2024		Result	WAVA	Distance
20 Jul	Morden parkrun	23:05	68.17	5km
13 Jul	Woodley parkrun	26:03	60.41	5km
6 Jul	Woodley parkrun	46:22	33.94	5km
29 Jun	Woodley parkrun	59:59	26.23	5km
22 Jun	Upton Court parkrun	24:04	64.83	5km
16 Jun	Wargrave 10K	46:20	68.76	10km
15 Jun	Upton Court parkrun	22:27	69.50	5km
8 Jun	Itchen Valley Country parkrun	22:48	68.43	5km
2 Jun	Green Park Reading 10K SB	44:38	71.38	10km
1 Jun	Thornham Walks parkrun	25:41	60.75	5km
25 May	Wendover Woods parkrun	24:31	63.64	5km
18 May	Harrow parkrun	22:38	68.93	5km
12 May	Marlow 5 SB	36:22	70.06	5mi
11 May	South Oxhey parkrun	22:57	67.98	5km
5 May	AJ Bell Great Birmingham run	1:43:51	67.26	13.1mi
4 May	Brueton parkrun	22:43	68.68	5km
27 Apr	Woodley parkrun	22:16	70.07	5km
20 Apr	Sunny Hill parkrun	22:57	67.98	5km
13 Apr	Southall parkrun	22:31	69.29	5km
7 Apr	Brighton Marathon SB	4:06:31	59.41	26.2mi
30 Mar	Southall parkrun	23:12	67.25	5km
29 Mar	Maidenhead Easter 10 SB	1:23:51	62.91	10mi
23 Mar	Southall parkrun	24:40	63.25	5km
16 Mar	Oxford parkrun	22:28	69.45	5km
10 Mar	RT Dorney 5k SB	21:47	71.62	5km
9 Mar	Woodley parkrun	24:33	63.55	5km
2 Mar	Woodley parkrun	26:17	59.36	5km
25 Feb	Wokingham Half Marathon SB	1:42:10	68.37	13.1mi
24 Feb	Prospect parkrun	27:33	56.63	5km
17 Feb	Southall parkrun	22:36	69.04	5km
11 Feb	Bramley 20/10 SB	2:58:44	61.45	20mi
10 Feb	Hogmoor Inclosure parkrun	24:13	64.43	5km
4 Feb	TVXC League - Thames Valley Triathletes	44:13	65.96	5.7mi
3 Feb	Southall parkrun	23:13	67.20	5km
27 Jan	Crane Park parkrun	23:10	67.35	5km
21 Jan	TVXC League - Handy Cross	48:25	52.63	5mi
20 Jan	Southall parkrun	22:23	69.70	5km
13 Jan	Andover parkrun	22:45	68.58	5km
7 Jan	TVXC League - Reading	48:58	52.03	5mi
6 Jan	Woodley parkrun	24:51	62.79	5km
1 Jan	Woodley parkrun	23:53	65.33	5km
2023		Result	WAVA	Distance
30 Dec	Marlborough Common parkrun	24:00	65.01	5km
25 Dec	Woodley parkrun	24:12	64.47	5km
24 Dec	Winter Woolly 10K	51:11	62.25	10km
23 Dec	Kingston parkrun	22:12	70.28	5km
16 Dec	Edenbrook Country parkrun	22:45	68.58	5km
9 Dec	Dinton Pastures parkrun	24:08	64.65	5km
3 Dec	Grim Down South	1:08:57	60.43	8mi
2 Dec	Harcourt Hill parkrun	23:06	67.54	5km
26 Nov	Southampton 10k SB	44:58	70.85	10km
25 Nov	Lee-on-the-Solent parkrun	22:28	69.45	5km
18 Nov	Woodley parkrun	24:01	64.96	5km
12 Nov	TVXC League - Datchet	45:17	66.14	5.85mi
11 Nov	Dinton Pastures parkrun	23:13	67.20	5km
5 Nov	Marlow 7 SB	56:33	63.96	7mi
4 Nov	Woodley parkrun	45:10	34.54	5km
28 Oct	Woodley parkrun	22:40	68.83	5km
21 Oct	Burnham and Highbridge parkrun	22:14	70.17	5km
14 Oct	Lydiard parkrun	22:24	69.65	5km
8 Oct	Chester Marathon	3:54:12	62.53	26.2mi
7 Oct	Ellesmere Port parkrun	25:59	60.05	5km
30 Sep	Woodley parkrun	23:13	67.20	5km
24 Sep	Windsor Half Marathon	1:56:37	59.90	13.1mi
23 Sep	Edenbrook Country parkrun	23:21	66.82	5km
17 Sep	Phantom Brewing Co 10K Beer run	52:00	61.27	10km
16 Sep	University Parks parkrun	23:27	66.53	5km
9 Sep	Broadwater parkrun	23:06	67.54	5km
2 Sep	Northala Fields parkrun	22:16	70.07	5km
26 Aug	Rickmansworth parkrun	22:59	67.88	5km
19 Aug	Tamar Lakes parkrun	23:01	67.79	5km
12 Aug	Somerdale Pavilion parkrun	22:10	70.39	5km
5 Aug	California Country parkrun	23:58	65.10	5km
29 Jul	Hazelwood parkrun	22:47	68.48	5km
23 Jul	ACORN Rouken Glen Trail Race PB	42:37	59.46	8km
22 Jul	Isabel Trail parkrun SB	22:08	70.49	5km
15 Jul	Grove Fields parkrun	23:02	67.74	5km
8 Jul	Brooklands parkrun	22:22	69.76	5km
1 Jul	University Parks parkrun	23:13	67.20	5km
24 Jun	Stockley Country parkrun	23:12	66.68	5km
17 Jun	Southall parkrun	22:51	67.71	5km
10 Jun	Edenbrook Country parkrun	24:52	62.21	5km
3 Jun	Edenbrook Country parkrun	28:01	55.22	5km
27 May	Southall parkrun	57:23	26.96	5km
21 May	Binfield 10K	1:18:29	40.23	10km
20 May	Southall parkrun	59:30	26.00	5km
13 May	Woodley parkrun	42:07	36.73	5km
6 May	Woodley parkrun	48:56	31.62	5km
1 May	Shinfield 10K	46:04	68.54	10km
29 Apr	Church Mead parkrun	25:29	60.71	5km
22 Apr	Horspath parkrun	23:12	66.68	5km
15 Apr	Edenbrook Country parkrun	22:36	68.45	5km
8 Apr	Edenbrook Country parkrun	23:06	66.97	5km
2 Apr	Brighton Marathon SB	3:52:31	62.40	26.2mi
1 Apr	Lancing Beach Green parkrun	25:57	59.62	5km
25 Mar	Prospect parkrun	24:43	62.59	5km
18 Mar	Prospect parkrun	25:41	60.24	5km
11 Mar	Hanworth parkrun	22:59	67.31	5km
4 Mar	Edenbrook Country parkrun	24:47	62.42	5km
26 Feb	Wokingham Half Marathon SB	1:46:00	65.28	13.1mi
25 Feb	Southall parkrun	24:01	64.42	5km
18 Feb	Guildford parkrun	24:02	64.37	5km
12 Feb	Bramley 20 SB	2:56:07	61.78	20mi
11 Feb	Edenbrook Country parkrun	24:52	62.21	5km
4 Feb	Bedfont Lakes parkrun	23:44	65.19	5km
28 Jan	Osterley parkrun	22:41	68.20	5km
21 Jan	Woodley parkrun	24:35	62.93	5km
14 Jan	Southall parkrun	24:22	63.49	5km
7 Jan	Basingstoke parkrun	25:14	61.31	5km
1 Jan	Woodley parkrun	24:40	62.72	5km
2022		Result	WAVA	Distance
31 Dec	Woodley parkrun	23:41	65.32	5km
25 Dec	Woodley parkrun	23:33	65.69	5km
24 Dec	Woodley parkrun	24:25	63.36	5km
18 Dec	Portsmouth Coastal Waterside Marathon SB	4:19:42	55.87	26.2mi
17 Dec	Woodley parkrun	54:06	28.60	5km
10 Dec	Woodley parkrun	25:11	61.43	5km
3 Dec	Southall parkrun	23:17	66.45	5km
26 Nov	Preston Park parkrun, Brighton	23:01	67.22	5km
19 Nov	Woodley parkrun	23:42	65.28	5km
12 Nov	Edenbrook Country parkrun	24:15	63.80	5km
6 Nov	Marlow Half Marathon	1:57:08	59.08	13.1mi
5 Nov	Woodley parkrun	29:23	52.65	5km
29 Oct	Edenbrook Country parkrun	22:44	68.05	5km
22 Oct	Church Mead parkrun	26:15	58.94	5km
16 Oct	Great South Run SB	1:22:36	63.27	10mi
15 Oct	Reading parkrun	28:07	55.02	5km
8 Oct	Reading parkrun	25:13	61.35	5km
8 Oct	The Doctor K Cup	25:13	61.35	5km
2 Oct	Virtual TCS London marathon	5:15:16	46.02	26.2mi
1 Oct	Southall parkrun	23:01	67.22	5km
24 Sep	Dinton Pastures parkrun	27:09	56.98	5km
18 Sep	Phantom Brewing Co 10K Beer run SB	47:32	66.43	10km
17 Sep	University Parks parkrun	23:55	64.69	5km
11 Sep	Great North Run SB	1:54:51	60.25	13.1mi
10 Sep	Woodley parkrun	28:14	54.80	5km
4 Sep	Vitality Big Half	1:56:18	59.50	13.1mi
3 Sep	University Parks parkrun	26:44	57.87	5km
27 Aug	Edenbrook Country parkrun	23:40	65.37	5km
20 Aug	Woodley parkrun SB	22:44	68.05	5km
13 Aug	Woolacombe Dunes parkrun	30:09	51.31	5km
6 Aug	Woodley parkrun	24:35	62.93	5km
30 Jul	Woking parkrun	23:58	64.55	5km
23 Jul	University Parks parkrun	24:26	63.32	5km
16 Jul	Reading parkrun	25:50	59.89	5km
9 Jul	University Parks parkrun	24:42	62.63	5km
3 Jul	Sonning 10K	50:55	62.01	10km
2 Jul	Southall parkrun	26:05	59.31	5km
25 Jun	Salisbury parkrun	23:41	65.32	5km
19 Jun	BHF London To Brighton	4:21:27	0.00	54mi
18 Jun	Woodley parkrun	25:48	59.46	5km
11 Jun	Prospect parkrun	23:44	64.64	5km
4 Jun	Woodley parkrun	23:52	64.28	5km
28 May	University Parks parkrun	26:32	57.82	5km
28 May	Thames Bridges Challenge (Oxford Edition) PB	1:32:28	37.25	6.8mi
21 May	Southall parkrun	23:00	66.70	5km
14 May	Woodley parkrun	24:03	63.79	5km
7 May	Woodley parkrun	25:05	61.16	5km
1 May	Westminster mile SB	7:12	62.56	1mi
30 Apr	Woodley parkrun	26:56	56.96	5km
23 Apr	University Parks parkrun	28:29	53.86	5km
18 Apr	Mortimer 10km	54:43	57.19	10km
16 Apr	Didcot parkrun	23:40	64.82	5km
9 Apr	Homewood parkrun	24:56	61.53	5km
2 Apr	Sandhurst Memorial parkrun	24:08	63.57	5km
26 Mar	Dinton Pastures parkrun	26:02	58.93	5km
19 Mar	University Parks parkrun	24:33	62.49	5km
12 Mar	Southall parkrun	24:13	63.35	5km
5 Mar	Woodley parkrun	24:01	63.88	5km
26 Feb	Woodley parkrun	26:09	58.67	5km
19 Feb	Southall parkrun	25:40	59.77	5km
19 Feb	TBC February		0.00	10mi
15 Jan	Woodley parkrun	33:10	46.26	5km
8 Jan	Woodley parkrun	50:51	30.17	5km
2021		Result	WAVA	Distance
25 Dec	Woodley parkrun	47:18	32.43	5km
20 Nov	Woodley parkrun	23:27	65.42	5km
7 Nov	Marlow 7 PB	54:44	64.90	7mi
6 Nov	Woodley parkrun	24:51	61.74	5km
24 Oct	TVXC League - Metros	46:49	63.40	5.9mi
23 Oct	Woodley parkrun	23:10	66.22	5km
17 Oct	Phantom Brewing Co. 10k beer run	45:22	68.98	10km
16 Oct	Woodley parkrun	23:49	64.41	5km
15 Oct	Reading Roadrunners Track Friday 5000 metres PB	21:14	72.25	5000m
15 Oct	Reading Roadrunners Track Friday 1500 metres SB	5:54	70.77	1500m
3 Oct	The Great Clarendon Marathon	4:15:38	56.23	26.2mi
2 Oct	Woodley parkrun	26:20	58.26	5km
18 Sep	Woodley parkrun	25:32	60.08	5km
12 Sep	Brighton Marathon SB	3:47:19	63.24	26.2mi
11 Sep	Cranleigh parkrun	24:14	63.31	5km
28 Aug	Woodley parkrun	23:21	65.70	5km
21 Aug	Woodley parkrun	24:39	62.24	5km
14 Aug	Woodley parkrun	23:17	65.89	5km
12 Aug	Dinton Summer Series - Race 4	45:09	69.31	10km
7 Aug	Prospect parkrun	24:20	63.05	5km
31 Jul	Woodley parkrun SB	21:33	71.19	5km
24 Jul	Woodley parkrun	24:48	61.86	5km
11 Jul	Farnborough Half Marathon SB	1:39:17	69.06	13.1mi
23 May	Gutbuster (10mile) SB	1:20:31	63.74	10mi
16 May	RunReading PB	5:21:05	57.41	52km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
13 Mar	Fake parkrun	21:44	70.00	5km
4 Mar	British Masters Virtual 1 Mile Challenge SB	6:24	69.81	1mi
12 Feb	Barnes Fitness virtual winter series	43:37	71.12	10km
11 Jan	Barnes Fitness virtual winter series SB	42:43	72.61	10km
2 Jan	Fake parkrun	21:50	69.68	5km
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge	43:57	70.58	10km
25 Dec	Fake parkrun	29:53	50.91	5km
12 Dec	Barnes Fitness virtual winter series SB	43:00	72.14	10km
25 Oct	Woodley 10k	43:13	71.77	10km
17 Oct	The Doctor K Cup	24:31	62.06	5km
4 Oct	The Great Clarendon Marathon	4:16:07	55.62	26.2mi
4 Oct	Virtual London Marathon SB	4:16:07	55.62	26.2mi
13 Sep	Virtual Great North Run	1:42:02	66.59	13.1mi
6 Sep	RunReading Multi-terrain Riverside Half Marathon	1:41:02	67.25	13.1mi
5 Sep	Marathon Prep, Dorney Lake (20 mile option) SB	2:30:31	70.98	20mi
29 Aug	Fake parkrun	23:12	65.58	5km
22 Aug	Fake parkrun	22:09	68.69	5km
15 Aug	Fake parkrun	23:04	65.96	5km
8 Aug	Fake parkrun	22:43	66.97	5km
6 Aug	Dinton Pastures 10km Summer Series	43:37	71.12	10km
25 Jul	Fake parkrun	23:40	64.29	5km
18 Jul	Fake parkrun	23:59	63.44	5km
11 Jul	Fake parkrun	23:59	63.44	5km
9 Jul	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	43:42	70.98	10km
4 Jul	Fake parkrun	25:20	60.06	5km
27 Jun	Fake parkrun	22:29	67.67	5km
20 Jun	Fake parkrun	23:49	63.36	5km
16 Jun	BMAF Masters Virtual 5k Relays	21:34	69.97	5km
13 Jun	Fake parkrun	21:43	69.48	5km
13 Jun	Fetch Virtual Weekend 10 Mile SB	1:19:04	64.33	10mi
11 Jun	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:19	69.38	10km
6 Jun	Fake parkrun	22:30	67.06	5km
6 Jun	Fetch Virtual Weekend Half Marathon	1:45:59	63.53	13.1mi
30 May	Fetch Virtual Weekend Half Marathon	1:53:54	59.11	13.1mi
30 May	Fake parkrun	23:14	64.95	5km
29 May	GSK 3-3-3 PB	12:04	72.90	3km
23 May	Fetch Virtual Weekend 10k	46:15	66.48	10km
23 May	Fake parkrun	23:55	63.09	5km
16 May	Fake parkrun	22:37	66.72	5km
16 May	Fetch Virtual Weekend 10 Mile	1:20:35	63.11	10mi
14 May	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:04	69.78	10km
9 May	Fake parkrun	22:16	67.77	5km
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB	6:17	70.53	1mi
2 May	Fake parkrun	23:07	65.27	5km
25 Apr	Fake parkrun	21:38	69.75	5km
22 Apr	Thames Valley Inter-club- Virtual 5KM Race SB	21:06	71.51	5km
18 Apr	Fake parkrun	21:46	69.32	5km
11 Apr	Fake parkrun	22:11	68.02	5km
7 Apr	Virtual National Road Relays	21:13	71.12	5km
4 Apr	Fake parkrun	22:24	67.36	5km
28 Mar	Fake parkrun	21:56	68.80	5km
21 Mar	Fake parkrun	21:44	69.43	5km
1 Mar	The Big Half SB	1:36:25	69.83	13.1mi
9 Feb	Newbury Racecourse Half Marathon	1:44:01	64.73	13.1mi
8 Feb	Woodley parkrun	21:44	69.43	5km
25 Jan	Woodley parkrun	22:14	67.87	5km
11 Jan	Bushy parkrun	21:19	70.79	5km
4 Jan	Woodley parkrun	21:39	69.70	5km
1 Jan	Woodley parkrun	21:53	68.95	5km
1 Jan	Dinton pastures	23:45	63.53	5km
2019		Result	WAVA	Distance
29 Dec	Gutbuster (10mile)	1:19:40	63.84	10mi
28 Dec	Woodley parkrun	23:48	63.40	5km
22 Dec	TVXC League - Reading	41:37	59.12	5mi
21 Dec	Woodley parkrun	21:28	70.29	5km
15 Dec	Muddy Welly 10k	45:12	68.03	10km
7 Dec	Woodley parkrun	22:29	67.11	5km
1 Dec	Mapledurham 10 (Mile)	1:17:48	65.37	10mi
2 Nov	Woodley parkrun	21:52	69.01	5km
27 Oct	Ricky Road Run SB	1:15:18	67.54	10mi
13 Oct	Greenham Trust 10K & family runs	44:16	69.46	10km
12 Oct	Woodley parkrun	21:34	69.97	5km
6 Oct	Basingstoke Half Marathon	1:36:07	70.05	13.1mi
22 Sep	Harwell Half Marathon	1:43:20	65.15	13.1mi
21 Sep	Woodley parkrun	21:42	69.54	5km
20 Sep	Reading roadrunners SB	38	63.84	200m
20 Sep	Reading Roadrunners 5K SB	20:30	73.61	5km
20 Sep	Reading Roadrunners Mile SB	6:25	69.07	1mi
15 Sep	Swallowfield 10K SB	43:19	70.98	10km
31 Aug	Woodley parkrun	21:26	70.40	5km
25 Aug	Headington 5 SB	34:20	71.66	5mi
11 Aug	Burnham Beeches 10k	44:09	69.64	10km
8 Aug	Dinton Pastures 10km Summer Series [Race 4]	45:43	67.26	10km
28 Jul	Down Tow Up Flow Half Marathon	1:37:18	69.19	13.1mi
27 Jul	Woodley parkrun	20:46	72.66	5km
23 Jul	RRR Summer Relays PB	19:01	55.45	3556m
11 Jul	Dinton Pastures 10km Summer Series [Race 3]	45:16	67.93	10km
7 Jul	Burford Bolt	48:51	62.94	10km
16 Jun	Ridgeway Relay - Stage 9 PB	1:26:58	62.24	10.7mi
15 Jun	Woodley parkrun	22:19	67.06	5km
13 Jun	Dinton Pastures 10km Summer Series [Race 2]	43:59	69.30	10km
9 Jun	Hampshire Hoppit Trail Half Marathon	1:45:45	63.09	13.1mi
25 May	Prospect parkrun	22:40	66.03	5km
18 May	Woodley parkrun	21:46	68.76	5km
11 May	Woodley parkrun	21:24	69.94	5km
9 May	Dinton Pastures 10km Summer Series [Race 1]	44:16	68.86	10km
6 May	Shinfield 10K	54:29	55.95	10km
4 May	Hurstbourne 5	38:44	62.99	5mi
28 Apr	Düsseldorf marathon PB	3:23:03	68.90	26.2mi
14 Apr	Woodley 10km & 2.5km	53:30	56.97	10km
7 Apr	Greater Manchester Marathon	3:26:19	67.81	26.2mi
17 Mar	Reading Half Marathon SB	1:34:18	70.76	13.1mi
16 Mar	Woodley parkrun	21:20	70.15	5km
9 Mar	Alice Holt parkrun	22:51	65.50	5km
2 Mar	California Country parkrun	22:11	67.47	5km
24 Feb	Wokingham Half Marathon	1:35:01	70.22	13.1mi
23 Feb	Rushmoor parkrun	21:57	68.18	5km
17 Feb	Bramley 20 SB	2:35:36	67.43	20mi
16 Feb	Higginson parkrun, Marlow	21:53	68.39	5km
26 Jan	Southern XC Championships (Senior Men)	1:08:50	67.98	15km
5 Jan	Woodley parkrun	21:23	69.99	5km
2018		Result	WAVA	Distance
16 Dec	Berkshire Cross Country Championships	52:42	70.16	12km
15 Dec	Dinton Pastures parkrun	22:42	65.93	5km
8 Dec	Woodley parkrun	22:00	68.03	5km
2 Dec	TVXC League - Handy Cross	44:58	54.26	5mi
25 Nov	TVXC League - Sandhurst (Lord Wandsworth College)	43:56	58.96	5.3mi
18 Nov	Berks Bucks & Oxon X-Country championship	46:17	61.83	9.4km
17 Nov	Woodley parkrun	21:16	70.37	5km
12 Nov	Dorney River Run SB	3:47:15	61.56	26.2mi
11 Nov	TVXC League - Datchet	58:44	48.80	5.85mi
10 Nov	Woodley parkrun	21:15	70.43	5km
27 Oct	Beachy Head Marathon	4:15:57	54.66	26.2mi
20 Oct	Dinton Pastures parkrun	22:51	65.50	5km
7 Oct	The Great Clarendon Half Marathon	1:46:17	62.78	13.1mi
30 Sep	Mortimer 10k	58:59	51.68	10km
29 Sep	The Doctor K Cup	22:02	67.93	5km
9 Sep	Farnham Pilgrim Half Marathon	1:52:01	59.56	13.1mi
26 Aug	Englefield 10k	48:27	62.91	10km
9 Aug	Dinton 10K Summer Series Race 4	47:46	63.81	10km
15 Jul	Grant & Stone Wycombe 10K	50:26	60.44	10km
12 Jul	Dinton 10K Summer Series Race 3.	51:38	59.03	10km
14 Jun	Dinton 10K Summer Series Race 2	46:32	64.94	10km
9 Jun	Run Dorney SB	43:06	70.12	10km
26 May	Woodley parkrun	20:46	71.49	5km
20 May	Hook 10	1:13:24	68.08	10mi
19 May	Decathlon 5K SB	20:29	72.47	5km
13 May	Marlow 5 SB	34:32	70.05	5mi
10 May	Dinton 10K Summer Series Race 1.	44:59	67.18	10km
22 Apr	London Marathon	4:07:14	56.08	26.2mi
7 Apr	Ibiza Marathon	3:54:30	59.13	26.2mi
30 Mar	Maidenhead Easter 10 SB	1:12:51	68.59	10mi
11 Mar	Surrey Half Marathon SB	1:35:58	68.91	13.1mi
2017		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:24:49	58.92	10mi
13 Dec	Dinton Challenge	4:11:22	55.16	26.2mi
3 Dec	TVXC League - Handy Cross	44:49	53.97	5mi
2 Dec	Hampshire XC League - Popham	44:31	67.88	10km
19 Nov	Berks Bucks & Oxon X-Country Championships	45:46	62.67	9.5km
12 Nov	TVXC League - Datchet	44:09	64.36	5.85mi
11 Nov	Hampshire XC League - Queen Elizabeth Park	53:03	56.96	10km
22 Oct	Abingdon Marathon	3:55:47	58.81	26.2mi
15 Oct	Tadley Runners 10 SB	1:14:05	67.45	10mi
1 Oct	Reading O2O 10k	43:48	68.99	10km
24 Sep	Mortimer 10k	45:07	66.98	10km
22 Sep	Reading Roadrunners Mile SB	6:22	68.50	1mi
22 Sep	Reading Roadrunners 5K	21:01	70.64	5km
17 Sep	Swallowfield 10K SB	42:27	71.19	10km
3 Sep	Maidenhead Half Marathon	1:35:19	69.38	13.1mi
27 Aug	Headington 5 SB	34:28	70.18	5mi
13 Aug	Burnham Beeches Half Marathon	1:37:36	67.75	13.1mi
10 Aug	Dinton Summer Series (10k)	45:47	66.01	10km
13 Jul	Dinton Summer Series (10k)	44:56	67.25	10km
7 Jul	Dinton Pastures Sundae Challenge	3:54:24	59.15	26.2mi
8 Jun	Dinton Summer Series (10k)	43:21	69.12	10km
27 May	Kent Circuit Marathon	3:43:56	61.37	26.2mi
11 May	Dinton Summer Series (10k)	45:14	66.24	10km
7 May	Woodley 10km	42:52	69.90	10km
8 Apr	Ibiza Marathon SB	3:33:11	64.47	26.2mi
19 Mar	Reading Half Marathon SB	1:33:20	70.23	13.1mi
24 Feb	Palmer Park 5K PB	19:51	74.19	5km
19 Feb	Bramley 20 PB	2:29:24	68.99	20mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:19:27	62.35	10mi
18 Dec	TVXC League - Reading	36:24	65.90	5mi
17 Dec	Woodley parkrun	21:04	69.90	5km
11 Dec	Andy Reading Memorial 10k	42:23	70.69	10km
20 Nov	Valencia Marathon SB	3:23:55	67.40	26.2mi
6 Nov	Marlow Half Marathon	1:38:37	66.46	13.1mi
30 Oct	Ricky Road Run incorporating the Hertfordshire Vets Champs SB	1:11:07	69.65	10mi
16 Oct	Frieth Hilly 10k	47:25	63.19	10km
6 Oct	Midweek Dorney Lake Marathon	3:44:21	61.26	26.2mi
3 Sep	Saturday Night Marathon - Thames Trail Half Marathon	1:49:29	59.87	13.1mi
29 Aug	Reading AC Bank Holiday Mile Festival SB	6:03	71.52	1mi
11 Aug	Dinton Summer Series (10k)	45:09	66.36	10km
14 Jul	Dinton Summer Series (10k)	45:05	66.46	10km
2 Jul	Saturday Night Marathon - Thames Trail Marathon	3:55:45	58.30	26.2mi
25 Jun	Orange United 10k 5k 2.5 Colour run SB	42:00	71.34	10km
20 Jun	SCVAC Western Division - 400m PB	1:10	70.76	400m
20 Jun	SCVAC Western Division - 5000m SB	20:51	70.07	5km
11 Jun	Endure24 - lap 4	41:26	57.42	5mi
11 Jun	Endure24 - lap 2	38:28	61.85	5mi
11 Jun	Endure24 - lap 7	50:33	47.06	5mi
11 Jun	Endure24 - lap 1	39:21	60.46	5mi
11 Jun	Endure24 - lap 5	45:11	52.65	5mi
11 Jun	Endure24 - lap 3	39:12	60.69	5mi
11 Jun	Endure24 - lap 6	46:51	50.78	5mi
9 Jun	Dinton Summer Series (10k)	44:48	66.32	10km
5 Jun	Ollie Johnson Memorial Kintbury 5 SB	34:12	69.56	5mi
22 May	Binfield 10K	43:03	69.01	10km
12 May	Dinton Summer Series (10k)	43:59	67.55	10km
8 May	Woodley 10k	43:25	68.43	10km
2 May	Shinfield 10k	42:12	70.40	10km
24 Apr	London Marathon	3:27:39	65.61	26.2mi
3 Apr	Reading Half Marathon SB	1:33:24	69.57	13.1mi
2 Apr	Tewkesbury parkrun #31	22:04	66.20	5km
21 Feb	Wokingham Half Marathon	1:34:53	68.48	13.1mi
24 Jan	TVXC League - Tadley	45:00	52.87	5mi
17 Jan	TVXC League - Bracknell	45:12	58.04	5.5mi
10 Jan	Woodcote 10k	44:29	66.79	10km
2 Jan	Woodley parkrun	21:21	68.43	5km
2015		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:18:22	62.66	10mi
13 Dec	TVXC League - Metros	49:12	55.30	5.7mi
11 Dec	Reading Roadrunners Bah Humbug Charity Mile	6:06	70.38	1mi
22 Nov	TVXC League - Sandhurst	39:05	60.87	5mi
15 Nov	TVXC League - Datchet	41:46	65.73	5.75mi
31 Oct	Halloween 5 Nite Run	45:00	32.46	5km
25 Oct	Sanlam Bristol Bath Marathon	3:42:10	61.33	26.2mi
4 Oct	Reading O2O 10k	50:16	59.10	10km
4 Oct	Basingstoke Half Marathon	1:45:24	61.65	13.1mi
6 Sep	Maidenhead Half Marathon	1:43:56	62.52	13.1mi
13 Aug	Dinton Summer Series (10k)	46:00	64.59	10km
26 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:41:31	64.01	13.1mi
19 Jul	Wellington triathlon	22:11 / 50:44 / 23:18	0.00	750metres/15miles/5km
12 Jul	New Forest 10 SB	1:12:08	68.08	10mi
9 Jul	Dinton Summer Series (10k)	44:29	66.79	10km
4 Jul	Runnymede relay - long leg PB	39:41	63.03	5.25mi
27 Jun	Orange United 10k 5k 2.5 Colour run	20:51	70.07	5km
26 Jun	Reading Roadrunners summer charity mile	6:40	64.39	1mi
25 Jun	The Great Barrow Challenge 50k day one PB	5:16:32	55.00	32mi
14 Jun	Endure24 - lap 8	44:01	53.60	5mi
14 Jun	Endure24 - lap 5	41:03	57.48	5mi
14 Jun	Endure24 - lap 7	41:39	56.65	5mi
14 Jun	Endure24 - lap 4	41:13	57.24	5mi
14 Jun	Endure24 - lap 6	42:00	56.18	5mi
13 Jun	Endure24 - lap 3	37:54	62.25	5mi
13 Jun	Endure24 - lap 1	36:43	64.26	5mi
13 Jun	Endure24 - lap 2	37:10	63.48	5mi
11 Jun	Dinton Summer Series (10k)	43:33	67.65	10km
8 Jun	SCVAC Western Division - 400m SB	1:11	69.28	400m
8 Jun	SCVAC Western Division - 1500m PB	5:30	71.76	1500m
7 Jun	Chiltern Chase 10k	43:42	67.42	10km
24 May	Westminster Mile PB	5:56	71.79	1mi
18 May	SCVAC Western Division - 200m PB	31	75.73	200m
18 May	SCVAC Western Division - 800m PB	2:50	67.81	800m
17 May	Royal Berkshire 10K SB	41:59	70.17	10km
14 May	Dinton Summer Series (10k)	44:07	66.78	10km
10 May	Marlow 5	34:38	68.12	5mi
4 May	SCVAC Western Division - 1500m	5:34	70.91	1500m
2 May	Woodley parkrun SB	20:40	70.13	5km
26 Apr	London Marathon SB	3:32:36	63.53	26.2mi
19 Apr	Fairoaks Five SB	34:36	68.19	5mi
5 Apr	Marathon Prep Race	3:01:55	55.68	20mi
28 Mar	Woodley parkrun	21:05	68.74	5km
22 Mar	Reading Half Marathon SB	1:34:19	68.30	13.1mi
21 Feb	Woodley parkrun	21:01	68.96	5km
15 Feb	Bramley 20 SB	2:34:45	65.45	20mi
8 Feb	Wokingham Half Marathon	1:34:27	68.20	13.1mi
1 Feb	TVXC League - Thames Valley Triathletes	40:10	58.74	5mi
18 Jan	TVXC League - Bracknell	45:11	57.58	5.5mi
1 Jan	Woodley parkrun	21:34	67.20	5km
2014		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:21:29	59.76	10mi
30 Nov	TVXC League - Handy Cross	42:53	55.02	5mi
23 Nov	TVXC League - Sandhurst	39:28	59.78	5mi
16 Nov	Gosport Half Marathon	1:34:50	67.93	13.1mi
9 Nov	TVXC League - Datchet	41:47	65.16	5.75mi
8 Nov	Woodley parkrun SB	20:48	69.68	5km
26 Oct	Ricky Road Run SB	1:13:23	66.35	10mi
19 Oct	Abingdon Marathon	3:45:20	59.94	26.2mi
28 Sep	Mortimer 10k	45:46	64.37	10km
21 Sep	SEAA 6 Stage Relays (Men) PB	25:26	68.78	6km
7 Sep	Maidenhead Half Marathon SB	1:34:08	68.43	13.1mi
17 Aug	Cheddar Gorge Half Marathon	2:24:24	44.61	13.1mi
14 Aug	Dinton Pastures 10k series	45:43	64.44	10km
27 Jul	Down Tow Up Flow Half Marathon	1:40:56	63.82	13.1mi
20 Jul	Grant & Stone Wycombe 10K	46:23	63.52	10km
10 Jul	Dinton Pastures 10k series Race-3 SB	45:09	65.25	10km
6 Jul	Didcot 5 SB	34:27	68.49	5mi
29 Jun	Endure24 Lap 5	41:50	56.40	5mi
29 Jun	Endure24 Lap 6	45:30	51.85	5mi
29 Jun	Endure24 - lap 4	48:27	48.70	5mi
28 Jun	Endure24 - lap 2	38:49	60.78	5mi
28 Jun	Endure24 - lap 3	40:33	58.18	5mi
28 Jun	Endure24	40:35	58.14	5mi
22 Jun	Whitchurch 10k/5k	50:00	58.43	10km
12 Jun	Dinton Pastures 10k series	47:11	61.92	10km
8 Jun	Wargrave 10K	58:06	50.29	10km
24 May	BUPA Westminster Mile SB	8:15	51.23	1mi
11 May	Woodley 10K	52:59	55.14	10km
13 Apr	London Marathon SB	3:43:42	59.86	26.2mi
8 Mar	Woodley parkrun	21:08	68.04	5km
2 Mar	Reading Half Marathon	1:39:21	64.28	13.1mi
9 Feb	Wokingham Half Marathon (CANCELLED)		0.00	13.1mi
2 Feb	TVXC League - Thames Valley Triathletes	38:12	67.55	5.5mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	4:07:22	54.13	26.2mi
3 Nov	Marlow Half Marathon	1:37:08	65.75	13.1mi
31 Oct	Halloween 5 Nite Run	22:56	62.70	5km
29 Sep	Mortimer 10k	43:29	67.19	10km
22 Sep	Swallowfield 10k	44:09	66.18	10km
10 Sep	Green park relay 1.5 mile	9:49	67.57	1.5mi
10 Sep	Green park Individual trial 1.5 mile PB	9:20	71.07	1.5mi
8 Sep	Maidenhead Half Marathon SB	1:34:56	67.27	13.1mi
16 Jul	Bounders Relay	14:18	63.23	2mi
14 Jul	New Forest 10 SB	1:15:08	64.26	10mi
11 Jul	Dinton Pastures 10k series- 3rd	43:25	67.29	10km
6 Jul	Orangeunited	42:46	68.32	10km
22 Jun	Woodley parkrun #38	21:31	66.31	5km
16 Jun	Highdown Dash SB	25:59	66.27	6km
13 Jun	Dinton Pastures 10k series	43:10	67.13	10km
8 Jun	Reading parkrun	20:51	68.43	5km
1 Jun	Woodley parkrun #36	21:00	67.94	5km
26 May	Bayer Newbury 10k	45:01	64.37	10km
25 May	Woodley parkrun #35 SB	20:38	69.15	5km
18 May	Woodley parkrun #34	20:54	68.27	5km
16 May	DINTON PASTURES 5k & 10K Series	43:22	66.82	10km
12 May	Woodley 10K SB	42:45	67.78	10km
6 May	Shinfield 10k	43:12	67.07	10km
4 May	Reading parkrun	21:32	66.26	5km
28 Apr	Fairoaks Five SB	35:45	64.93	5mi
7 Apr	Paris Marathon	4:25:51	49.94	26.2mi
10 Mar	New Forest Festival of Running 20 Miles		0.00	20mi
17 Feb	Bramley 10	1:15:42	63.24	10mi
27 Jan	Barratts Canterbury 10	1:25:40	55.88	10mi
26 Jan	Woodley parkrun #18	23:15	61.37	5km
6 Jan	Cliveden Cross Country PB	47:20	59.08	6mi
2012		Result	WAVA	Distance
30 Dec	Winter Gut Buster	1:20:57	59.14	10mi
23 Dec	TVXC League - Reading	46:48	49.60	5mi
16 Dec	TVXC League - Metros	44:03	60.25	5.7mi
9 Dec	TVXC League - Handy Cross	43:57	52.81	5mi
1 Dec	Hampshire XC League - Popham	46:01	62.97	10km
31 Oct	Halloween 5 Nite Run	21:44	65.65	5km
28 Oct	Great South Run	1:10:59	67.44	10mi
14 Oct	Tadley Runners 10 PB	1:10:05	68.31	10mi
30 Sep	Mortimer 10K	42:43	67.83	10km
16 Sep	Maidenhead Half Marathon SB	1:34:29	67.02	13.1mi
11 Sep	Dinton Pastures 5k	23:02	61.95	5km
9 Sep	Peasemore Festival 5 Mile Challenge	34:56	66.44	5mi
8 Sep	Reading parkrun #152 3rd anniversary	21:27	66.52	5km
1 Sep	Southampton parkrun #9 SB	20:14	70.52	5km
26 Aug	Englefield 10k	47:09	61.45	10km
25 Aug	Reading parkrun #150	30:42	46.48	5km
14 Jul	Reading parkrun	21:18	66.99	5km
23 Jun	Newbury parkrun #21	21:02	67.31	5km
16 Jun	Reading parkrun	21:48	64.95	5km
27 May	Ollie Johnson Memorial Kintbury 5 PB	33:01	69.74	5mi
13 May	Woodley 10K SB	41:22	69.47	10km
12 May	Reading parkrun	32:12	43.97	5km
7 May	Shinfield 10K	41:50	68.70	10km
5 May	Reading parkrun	24:01	58.95	5km
22 Apr	London Marathon SB	3:50:39	57.07	26.2mi
7 Apr	Reading Parkrun #130	21:16	66.57	5km
1 Apr	Reading Half Marathon	1:34:35	66.38	13.1mi
31 Mar	Reading parkrun #129	32:16	43.88	5km
24 Mar	Reading Parkrun #128	21:56	64.55	5km
12 Feb	Bramley 20 SB	2:45:46	59.56	20mi
11 Feb	Reading parkrun	21:13	66.73	5km
4 Feb	Reading parkrun	38:34	36.71	5km
28 Jan	Reading parkrun	37:48	37.46	5km
22 Jan	TVXC League - Bracknell	42:42	53.93	5mi
14 Jan	Reading parkrun #118	20:28	69.18	5km
8 Jan	TVXC League - Tadley	39:56	57.66	5mi
2 Jan	Cliveden XC SB	48:41	56.97	6mi
2011		Result	WAVA	Distance
31 Dec	The Gut Buster - 10M	1:18:04	60.81	10mi
26 Dec	black park parkrun	21:19	66.42	5km
24 Dec	Reading parkrun #115	40:18	35.13	5km
18 Dec	TVXC League - Reading	45:56	50.13	5mi
13 Nov	TVXC League - Datchet	39:46	68.57	5.9mi
12 Nov	Reading parkrun #109	20:51	67.91	5km
6 Nov	Marlow Half Marathon	1:37:17	64.54	13.1mi
30 Oct	TVXC League - Metros	40:48	56.44	5mi
16 Oct	Tadley Runners 10 SB	1:10:33	67.29	10mi
15 Oct	Reading parkrun #105	34:50	40.65	5km
25 Sep	Mortimer 10K SB	42:28	67.68	10km
10 Sep	Reading parkrun #100	21:08	66.99	5km
4 Sep	Maidenhead Half Marathon	1:35:51	65.50	13.1mi
27 Aug	Reading parkrun #98	26:28	53.49	5km
21 Aug	Burnham Beeches Half Marathon	1:39:52	62.87	13.1mi
20 Aug	Reading parkrun #97	21:46	65.05	5km
13 Aug	Reading parkrun #96	20:40	68.51	5km
30 Jul	Reading parkrun	35:29	39.90	5km
23 Jul	Reading parkrun #93	20:32	68.95	5km
16 Jul	Reading parkrun #92	21:22	66.26	5km
9 Jul	Reading parkrun #91 SB	20:32	68.95	5km
18 Jun	Reading parkrun #89	26:40	52.69	5km
11 Jun	Reading parkrun #88	20:58	67.01	5km
28 May	Reading parkrun #86	25:49	54.42	5km
22 May	Edinburgh Marathon SB	3:47:37	57.36	26.2mi
15 May	Woodley 10k	47:27	60.08	10km
14 May	Reading parkrun #84	35:56	39.10	5km
7 May	Reading parkrun	26:55	52.20	5km
2 May	Shinfield 10k	47:27	60.08	10km
30 Apr	Reading parkrun #82	35:48	39.25	5km
29 Apr	Frimley Lodge parkrun (The Wedding parkrun)	26:20	53.35	5km
23 Apr	Reading parkrun #81	36:18	38.70	5km
27 Mar	Kingston Breakfast Run PB	2:02:45	62.78	16mi
20 Mar	Reading Half Marathon SB	1:33:06	66.88	13.1mi
12 Feb	Reading parkrun #71	27:04	51.91	5km
30 Jan	TVXC League - Bracknell	42:40	62.30	5.8mi
23 Jan	TVXC league - Finch Coasters	40:46	56.03	5mi
8 Jan	Reading parkrun #66	27:14	51.59	5km
2 Jan	TVXC league - Reading	43:37	62.01	5.9mi
1 Jan	Reading parkrun #65	29:51	47.07	5km
2010		Result	WAVA	Distance
26 Dec	black park park run	27:54	50.36	5km
18 Dec	Reading parkrun #64 SB	22:32	62.35	5km
4 Dec	Reading parkrun #62	26:45	52.52	5km
28 Nov	TVXC League - Sandhurst	38:43	59.00	5mi
27 Nov	Reading parkrun #61	24:57	56.31	5km
13 Nov	Reading parkrun	26:49	52.39	5km
31 Oct	Halloween 5 Nite Run	23:49	58.99	5km
30 Oct	Reading parkrun	26:30	53.02	5km
3 Oct	Reading O2O 10K SB	46:30	61.30	10km
30 May	Ropley 10k	47:47	59.18	10km
2008		Result	WAVA	Distance
18 May	Woodley 10k SB	48:55	56.89	10km
2 Mar	Reading Half Marathon SB	1:47:42	56.40	13.1mi
2005		Result	WAVA	Distance
6 Mar	Reading Half Marathon SB	1:41:18	58.63	13.1mi
2000		Result	WAVA	Distance
24 Jun	Datchet Dash SB	45:13	58.73	10km
12 Mar	Reading Half Marathon SB	1:38:47	58.86	13.1mi
1993		Result	WAVA	Distance
3 May	Shinfield 10k SB	45:10	58.45	10km
1990		Result	WAVA	Distance
7 May	Shinfield 10k		0.00	10km
1989		Result	WAVA	Distance
18 Jun	Wargrave 10K	44:08	59.82	10km
21 May	The Quantel Littlecote Challenge Hungerford PB	1:28:23	65.59	13.1mi
1 May	Shinfield 10k SB	43:25	60.81	10km
1987		Result	WAVA	Distance
14 Jun	Andover	1:33:01	62.33	13.1mi
24 May	PURTON	1:30:10	64.30	13.1mi
4 May	Shinfield 10k PB	39:15	67.26	10km
26 Apr	Bracknell Half Marathon SB	1:29:17	64.93	13.1mi
5 Apr	Reading Half Marathon	1:34:55	61.08	13.1mi
1986		Result	WAVA	Distance
7 Sep	Courage half marathon SB	1:45:05	55.17	13.1mi
1982		Result	WAVA	Distance
6 Nov	Depot half marathon PB	1:40:06	58.84	13.19mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	125	117	145	127	116	120	99	0	0	0	0	0	848
2024	151	151	177	119	137	84	71	0	0	0	0	0	891
2024	0	0	0	14	89	258	257	0	0	0	0	0	618
2023	70	67	67	60	76	102	107	74	74	87	106	111	1001
2023	187	177	158	68	30	93	145	189	173	105	91	118	1534
2023	0	0	9	109	155	199	65	63	30	16	14	0	659
2022	87	63	67	100	106	97	69	82	80	91	66	70	979
2022	4	11	42	44	49	36	105	96	65	110	151	114	825
2022	51	7	79	192	221	213	96	94	179	101	3	23	1261
2021	16	25	22	74	53	43	54	53	38	71	88	109	647
2021	0	0	0	2	2.5	1.6	0	0	0	0	0	0	6.2
2021	261	258	252	303	196	111	200	201	104	171	162	0	2218
2021	0	0	0	53	70	155	48	58	126	126	136	28	799
2021	0	0	0	0	2	0	0	0	0	0	0	0	2
2020	39	23	24	3	22	1	4	31	26	31	52	42	298
2020	0	0	0	0	0	0	0	3.6	4.7	6.4	1.5	2.1	18.3
2020	204	211	194	163	243	275	277	219	193	183	215	223	2601
2020	42	16	64	98	71	0	0	40	330	187	150	136	1134
2019	28	34	40	34	30	45	36	38	29	25	94	49	482
2019	0	0	0	0	0	0	0.9	3.2	0	0	0	0	4.1
2019	129	179	154	128	125	146	160	106	189	172	41	172	1701
2019	93	152	89	111	165	157	202	151	155	90	15	73	1450
2018	11	43	37	45	6	6	23	16	32	49	38	28	332
2018	131	56	155	90	122	164	68	127	176	157	194	67	1508
2018	7	0	0	27	156	181	118	178	248	93	172	152	1332
2017	9	6	3	7	16	16	6	9	4	3	7	2	89
2017	148	138	157	105	148	79	123	148	158	131	123	87	1546
2017	90	49	117	27	144	111	118	127	80	89	96	42	1089
2016	0	1	4	10	7	3	24	0	0	2	3	8	64
2016	3.2	6	2.5	2.3	0	0	0	0	0	0	0	0	14
2016	146	165	162	124	133	124	67	124	142	188	132	107	1614
2016	0	0	0	0	38	0	191	126	83	81	60	197	776
2015	0	0	0	4	0	0	0	0	0	0	0	3	7
2015	1.1	2.4	3.2	1.8	2.2	2.5	2.2	2	3.5	2.1	2.8	2.5	28.3
2015	135	153	142	130	153	158	66	54	66	137	98	115	1406
2015	33	65	155	46	50	37	215	141	73	0	0	12	825
2014	3	0	0	0	0	0	0	0	0	0	0	0	3
2014	77	112	148	104	34	81	113	165	129	103	94	101	1263
2014	161	117	86	65	75	164	95	154	96	0	0	0	1013
2013	0	0	0	0	0	0	0	0	0	0	0	5	5
2013	125	71	52	81	92	122	85	113	116	137	140	101	1236
2013	0	91	163	68	93	46	31	20	0	0	0	0	513
2012	0	0	0	0	0	0	6	0	0	0	0	0	6
2012	130	123	51	97	86	74	128	91	113	87	133	163	1275
2012	0	43	89	0	12	0	18	0	27	15	0	0	203

Sun 30th Jun Jun 30	Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6
6.1mi, 38:23 Bike - General 🚵‍♂️ MTBike 1) 5mi - 30:56(6:11/mi) 105/154bpm [650b/mi] 207cal 9.7/18.07mph 2) 1.06mi - 7:27(7:01/mi) 100/133bpm [702b/mi] 39cal 8.55/16.32mph Add a comment 6.2mi, 36:35 Bike - General 🚵‍♂️ MTBike ride to Phantom brewery to watch the football ⚽️ Won 2-1 🏴󠁧󠁢󠁥󠁮󠁧󠁿 1) 5mi - 29:58(6:00/mi) 102/138bpm [611b/mi] 190cal 10.01/19.95mph 2) 1.17mi - 6:37(5:38/mi) 104/116bpm [586b/mi] 39cal 10.65/14.63mph Add a comment 11.8mi, 1:19:25 Bike - General 🚵‍♂️ MTBike 1) 5mi - 36:11(7:14/mi) 120/154bpm [868b/mi] 332cal 8.29/16.11mph 2) 5mi - 30:49(6:10/mi) 133/154bpm [820b/mi] 302cal 9.73/18.6mph 3) 1.82mi - 12:25(6:50/mi) 135/154bpm [922b/mi] 118cal 8.78/15.03mph Add a comment 4.2mi, 26:58 Bike - General 🚵‍♂️ Ride to junior parkrun marshal duties (light drizzle) 1) 4.19mi - 26:58(6:26/mi) 112/149bpm [721b/mi] 226cal 9.31/17.74mph Add a comment	14.8mi, 1:32:46 Bike - General 🚵‍♂️ Pottering around on the MTBike. 1) 5mi - 30:18(6:04/mi) 100/132bpm [606b/mi] 187cal 9.9/19.79mph 2) 5mi - 32:17(6:27/mi) 88/119bpm [568b/mi] 129cal 9.29/15.72mph 3) 4.83mi - 30:11(6:15/mi) 98/142bpm [613b/mi] 154cal 9.6/17.89mph Add a comment 0.6mi, 11:08 Walk - General 🚶‍♂️Brisk walk 1) 0.62mi - 11:08(18:01/mi) 77/116bpm [1388b/mi] 36cal 60/64rpm 3.33/4.05mph Add a comment 0.2mi, 3:19 Walk - General 🚶‍♂️Round the block. 1) 0.19mi - 3:19(17:41/mi) 75/92bpm [1326b/mi] 10cal 61/64rpm 3.4/3.82mph Add a comment	15.2mi, 1:32:05 Bike - General 🚵‍♂️ MTBike 1) 5mi - 29:27(5:53/mi) 98/130bpm [577b/mi] 169cal 10.19/16.57mph 2) 5mi - 31:37(6:19/mi) 108/143bpm [683b/mi] 206cal 9.49/17.35mph 3) 5mi - 29:56(5:59/mi) 99/146bpm [593b/mi] 141cal 10.02/18.47mph 4) 0.16mi - 1:06(6:47/mi) 101/113bpm [684b/mi] 5cal 8.85/11.12mph Add a comment 0.7mi, 11:22 Walk - General 🚶‍♂️Brisk walk 1) 0.66mi - 11:22(17:16/mi) 79/125bpm [1364b/mi] 40cal 61/64rpm 3.48/3.99mph Add a comment 0.2mi, 4:24 Walk - General 🚶‍♂️Round the block. 1) 0.22mi - 4:24(20:01/mi) 82/89bpm [1641b/mi] 18cal 58/62rpm 3/3.72mph Add a comment	20.1mi, 1:54:30 Bike - General 🚵‍♂️ MTBike. 1) 5mi - 28:10(5:38/mi) 142/180bpm [800b/mi] 361cal 10.65/20.39mph 2) 5mi - 28:45(5:45/mi) 160/177bpm [920b/mi] 412cal 10.44/18.14mph 3) 5mi - 27:59(5:36/mi) 155/180bpm [868b/mi] 337cal 10.72/17.03mph 4) 5mi - 28:53(5:47/mi) 110/152bpm [635b/mi] 71cal 10.39/15.76mph 5) 0.1mi - 42(7:01/mi) 88/93bpm [618b/mi] 1cal 8.55/11.86mph Add a comment 0.7mi, 11:32 Walk - General 🚶‍♂️Brisk walk. 1) 0.68mi - 11:32(16:55/mi) 76/97bpm [1286b/mi] 36cal 62/67rpm 3.55/4.66mph Add a comment 0.2mi, 4:22 Walk - General 🚶‍♂️Round the block. 1) 0.22mi - 4:22(20:09/mi) 77/82bpm [1552b/mi] 14cal 60/64rpm 2.98/3.61mph Add a comment	1.5mi, 41:10 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️Walk to the polling station. 1) 1.48mi - 41:10(27:51/mi) 89/145bpm [2478b/mi] 187cal 54/63rpm 2.15/4.15mph Add a comment 1.3mi, 23:58 Walk - General Walking with MTBike with a flat rear tyre 🛞🙄 1) 1.26mi - 23:58(18:59/mi) 91/120bpm [1728b/mi] 117cal 60/62rpm 3.16/4.19mph 4th Jul 2024, 8:47pm Sombrero wrote: Arse Add a comment 9.9mi, 1:01:41 Bike - General 🚵‍♂️ MTBike got a puncture so ride unexpectedly cut short. 1) 5mi - 31:02(6:12/mi) 110/143bpm [683b/mi] 228cal 9.67/18.81mph 2) 4.92mi - 30:39(6:14/mi) 105/138bpm [654b/mi] 174cal 9.64/17.82mph 4th Jul 2024, 8:28pm Sombrero wrote: Ah bugger for the puncture 4th Jul 2024, 8:32pm alpenrose wrote: Oops! Add a comment 1mi, 17:06 Walk - General 🚶‍♂️Afternoon Brisk walk. 1) 1.01mi - 17:06(16:54/mi) 86/125bpm [1453b/mi] 77cal 62/67rpm 3.55/4.34mph Add a comment 0.2mi, 3:26 Walk - General 🚶‍♂️Round the block. 1) 0.17mi - 3:26(20:07/mi) 77/81bpm [1549b/mi] 11cal 58/62rpm 2.98/3.61mph Add a comment	1.4mi, 26:01 Walk - General 1) 1.41mi - 26:01(18:28/mi) 75/93bpm [1385b/mi] 75cal 62/66rpm 3.25/4.07mph Add a comment 9.3mi, 1:02:06 Bike - General 🚵‍♂️ MTBike Light drizzle turned to rain got soaked. 1) 5mi - 32:43(6:33/mi) 94/141bpm [615b/mi] 172cal 9.17/18.81mph 2) 4.27mi - 29:23(6:52/mi) 108/152bpm [742b/mi] 208cal 8.73/17.64mph Add a comment 1.2mi, 45:16 Walk - Dog Walking 🦮🚶‍♂️Luckily next to the lake when the threatening rain finally arrived waited under a tree until the shower blew over. 1) 1.16mi - 45:16(38:56/mi) 78/100bpm [3037b/mi] 143cal 55/62rpm 1.54/3.17mph Add a comment 0.9mi, 15:26 Walk - General 🚶‍♂️Brisk walk. 1) 0.93mi - 15:26(16:35/mi) 89/135bpm [1476b/mi] 75cal 62/67rpm 3.62/4.28mph Add a comment 0.2mi, 3:25 Walk - General 🚶‍♂️Round the block. 1) 0.19mi - 3:25(18:19/mi) 77/82bpm [1411b/mi] 11cal 59/62rpm 3.27/3.76mph Add a comment	12.8mi, 1:15:27 Bike - General 🚵‍♂️ MTBike 1) 5mi - 28:09(5:38/mi) 126/151bpm [709b/mi] 292cal 10.66/17.91mph 2) 5mi - 30:23(6:05/mi) 114/140bpm [693b/mi] 178cal 9.87/17.57mph 3) 2.77mi - 16:56(6:06/mi) 108/133bpm [660b/mi] 80cal 9.82/15.9mph Add a comment 2.9mi, 48:15 Walk - General 🚶‍♂️‍➡️Walk inc parkrun close down wet & getting cold. 1) 2.88mi - 48:15(16:45/mi) 94/132bpm [1574b/mi] 240cal 63/69rpm 3.58/4.63mph Add a comment 3.1mi, 46:22 Walk - General 🚶‍♂️‍➡️Woodley parkrun (walk). 1) 3.08mi - 46:22(15:04/mi) 87/103bpm [1311b/mi] 198cal 65/75rpm 3.98/5.11mph 6th Jul 2024, 3:26pm Sombrero wrote: Hope the leg is better very soon. Any progress? 6th Jul 2024, 4:07pm RRR-CAZ 🇬🇧 wrote: Slowly improving thanks Som was hoping to jog this morning but injury not having it yet 6th Jul 2024, 4:47pm Sombrero wrote: Ah, I suggest cold beer. Add a comment 2.1mi, 36:13 Walk - General 🚶‍♂️‍➡️Walk to parkrun 1) 2.14mi - 36:13(16:55/mi) 88/108bpm [1488b/mi] 161cal 62/66rpm 3.55/4.55mph Add a comment
Sun 7th Jul Jul 7	Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13
17.2mi, 1:45:54 Bike - General 🚵‍♂️ MTBike (Beat the street) 1) 5mi - 29:35(5:55/mi) 101/151bpm [598b/mi] 183cal 10.14/18.39mph 2) 5mi - 33:36(6:43/mi) 93/132bpm [625b/mi] 156cal 8.93/17.7mph 3) 5mi - 29:33(5:55/mi) 109/143bpm [644b/mi] 188cal 10.15/21.73mph 4) 2.19mi - 13:10(6:01/mi) 112/132bpm [673b/mi] 83cal 9.98/18.39mph Add a comment 0.8mi, 24:14 Walk - General 🦮🚶‍♀️🚶‍♂️Wandering @ Reading rugby club watching Pinktinkrrr niece playing for Great Britain 🇬🇧 V South Africa 🇿🇦 for her first cap at Tag rugby 🏉 an enjoyable afternoon with some shower dodging. 1) 0.81mi - 24:14(30:06/mi) 96/147bpm [2889b/mi] 138cal 53/65rpm 1.99/3.49mph Add a comment 7.2mi, 2:07:36 Walk - General 🚶‍♂️Morning walk including junior parkrun marshalling. 1) 7.2mi - 2:07:36(17:43/mi) 97/131bpm [1719b/mi] 629cal 61/123rpm 3.39/4.74mph Add a comment	0.6mi, 9:50 Walk - General 🚶‍♂️Brisk walk 1) 0.59mi - 9:50(16:33/mi) 94/102bpm [1555b/mi] 55cal 63/65rpm 3.63/4.15mph Add a comment 1.6mi, 40:36 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.59mi - 40:36(25:29/mi) 77/153bpm [1962b/mi] 134cal 53/62rpm 2.36/4.28mph Add a comment 1.8mi, 33:00 Walk - General 🚶‍♂️Walk with bike 🚲 flat tyre 🛞 1) 1.75mi - 33:00(18:51/mi) 87/98bpm [1641b/mi] 145cal 59/66rpm 3.18/4.4mph Add a comment 12.9mi, 1:16:09 Bike - General 🚵‍♂️ MTBike another puncture this one went bang made me jump ride cut short.🙄 1) 5mi - 28:08(5:38/mi) 114/142bpm [641b/mi] 236cal 10.67/18.39mph 2) 5mi - 30:42(6:08/mi) 115/152bpm [706b/mi] 211cal 9.77/16.76mph 3) 2.93mi - 17:15(5:53/mi) 119/151bpm [700b/mi] 121cal 10.21/16.51mph 4) 0mi - 5(6:44:14/mi) 116/116bpm [46892b/mi] 0.15/0mph 8th Jul 2024, 9:41pm alpenrose wrote: Oops! Maybe you're pumping them up too hard. 9th Jul 2024, 8:52pm RRR-CAZ 🇬🇧 wrote: You could well be right AR Add a comment 1.7mi, 44:00 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.74mi - 44:00(25:16/mi) 91/124bpm [2300b/mi] 212cal 58/64rpm 2.37/3.97mph Add a comment	0.2mi, 4:29 Walk - General 🚶‍♂️Round the block 1) 0.23mi - 4:29(19:52/mi) 89/95bpm [1769b/mi] 22cal 58/61rpm 3.02/3.99mph Add a comment 19.1mi, 1:54:36 Bike - General 🚵‍♂️ MTBike 1) 5mi - 27:34(5:31/mi) 126/160bpm [695b/mi] 278cal 10.88/17.45mph 2) 5mi - 30:47(6:09/mi) 106/139bpm [653b/mi] 176cal 9.74/15.88mph 3) 5mi - 29:18(5:52/mi) 101/125bpm [592b/mi] 139cal 10.24/16.49mph 4) 4.05mi - 26:57(6:39/mi) 97/135bpm [645b/mi] 130cal 9.02/15.97mph Add a comment 1.9mi, 47:15 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.88mi - 47:15(25:08/mi) 82/159bpm [2061b/mi] 180cal 53/79rpm 2.39/4.3mph Add a comment 0.6mi, 10:16 Walk - General 🚶‍♂️Morning brisk walk 1) 0.6mi - 10:16(17:03/mi) 86/122bpm [1467b/mi] 46cal 63/69rpm 3.52/4.26mph Add a comment	0.2mi, 4:28 Walk - General 🚶‍♂️Round the block. 1) 0.21mi - 4:28(21:00/mi) 101/114bpm [2121b/mi] 30cal 58/62rpm 2.86/4.24mph Add a comment 17.5mi, 1:53:29 Bike - General 🚵‍♂️ MTBike (Beat the street) 1) 5mi - 30:23(6:05/mi) 113/152bpm [687b/mi] 243cal 9.87/17.47mph 2) 5mi - 34:01(6:48/mi) 109/130bpm [742b/mi] 197cal 8.82/19.33mph 3) 5mi - 30:49(6:10/mi) 105/135bpm [647b/mi] 155cal 9.73/14.88mph 4) 2.47mi - 18:16(7:25/mi) 93/125bpm [689b/mi] 69cal 8.1/16.53mph Add a comment 1.8mi, 53:00 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.83mi - 53:00(29:00/mi) 84/110bpm [2437b/mi] 204cal 52/61rpm 2.07/3.13mph Add a comment 0.6mi, 10:19 Walk - General 🚶‍♂️Morning brisk walk 1) 0.59mi - 10:19(17:35/mi) 81/128bpm [1424b/mi] 40cal 62/67rpm 3.41/4.36mph Add a comment	0.2mi, 4:18 Walk - General 🚶‍♂️Round the block 1) 0.24mi - 4:18(18:13/mi) 89/119bpm [1621b/mi] 22cal 60/63rpm 3.29/3.97mph Add a comment 19.6mi, 2:00:02 Bike - General 🚵‍♂️ MTBike (Beat the street) 1) 5mi - 31:47(6:21/mi) 130/149bpm [826b/mi] 333cal 9.44/17.39mph 2) 5mi - 31:34(6:19/mi) 106/135bpm [669b/mi] 150cal 9.5/17.32mph 3) 5mi - 28:37(5:43/mi) 99/141bpm [567b/mi] 122cal 10.48/19.93mph 4) 4.58mi - 28:04(6:08/mi) 111/150bpm [681b/mi] 177cal 9.78/16.3mph Add a comment 2.1mi, 52:09 Walk - General 🐕🚶‍♀️🚶‍♂️Beautiful morning 🌞 1) 2.08mi - 52:09(25:07/mi) 79/154bpm [1985b/mi] 173cal 54/62rpm 2.39/5.63mph Add a comment 0.4mi, 7:18 Walk - General 🚶‍♂️ Morning brisk walk (Forgot to start watch) 1) 0.4mi - 7:18(18:13/mi) 86/95bpm [1567b/mi] 33cal 61/64rpm 3.29/3.84mph Add a comment	3.9mi, 25:22 Bike - General 🚵‍♂️ MTBike getting fish ‘n’ chips 1) 3.94mi - 25:22(6:26/mi) 115/153bpm [740b/mi] 228cal 9.33/18.32mph 13th Jul 2024, 2:56pm Sombrero wrote: Excellent multi tasking Add a comment 21.4mi, 2:10:54 Bike - General 🚵‍♂️ MTBike (Beat the street). 1) 5mi - 30:42(6:08/mi) 92/129bpm [565b/mi] 154cal 9.77/19.81mph 2) 5mi - 28:46(5:45/mi) 102/142bpm [587b/mi] 168cal 10.43/16.36mph 3) 5mi - 29:52(5:58/mi) 108/150bpm [645b/mi] 186cal 10.05/16.82mph 4) 5mi - 33:07(6:37/mi) 90/131bpm [596b/mi] 132cal 9.06/15.72mph 5) 1.44mi - 8:27(5:53/mi) 111/142bpm [653b/mi] 59cal 10.2/16.05mph 13th Jul 2024, 2:55pm Sombrero wrote: Nicely done ✔️ Add a comment 2mi, 53:14 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 2.04mi - 53:14(26:02/mi) 86/154bpm [2239b/mi] 221cal 53/63rpm 2.3/3.88mph Add a comment 0.8mi, 13:23 Walk - General 🚶‍♂️Morning Brisk walk 1) 0.82mi - 13:23(16:20/mi) 73/85bpm [1192b/mi] 37cal 63/67rpm 3.67/4.59mph Add a comment	1.6mi, 39:08 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.61mi - 39:08(24:16/mi) 110/153bpm [2670b/mi] 287cal 53/62rpm 2.47/3.47mph 13th Jul 2024, 10:23pm Sombrero wrote: Crikey, some steps logged today mate :-) Add a comment 1.7mi, 43:12 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️Walk to Rugby club to watch tag rugby.. 1) 1.73mi - 43:12(24:59/mi) 109/147bpm [2724b/mi] 297cal 55/62rpm 2.4/4.24mph Add a comment 17.6mi, 1:48:35 Bike - General 🚵‍♂️ MTBike (Beat the street). 1) 5mi - 29:26(5:53/mi) 124/153bpm [730b/mi] 285cal 10.19/17.43mph 2) 5mi - 30:24(6:05/mi) 127/153bpm [772b/mi] 257cal 9.87/18.62mph 3) 5mi - 34:00(6:48/mi) 107/140bpm [728b/mi] 163cal 8.82/17.45mph 4) 2.61mi - 14:44(5:38/mi) 117/150bpm [660b/mi] 102cal 10.64/19.1mph 13th Jul 2024, 2:11pm Corrah wrote: Good stuff 👍 Add a comment 2.8mi, 47:53 Walk - General 🚶‍♂️After parkrun walk chat with Vince then with the commando’s. 1) 2.83mi - 47:53(16:55/mi) 93/134bpm [1573b/mi] 236cal 63/120rpm 3.55/4.59mph Add a comment 3.1mi, 26:03 Run - parkrun 🏃‍♂️ Woodley parkrun first run for 3 weeks. Started very gingerly could feel the injury especially on downhills a lot better than it was still need to be steady for a while. 1) 1mi - 9:01(9:01/mi) 161/178bpm [1453b/mi] 135cal 6.65/7.66mph 2) 1mi - 8:18(8:18/mi) 147/188bpm [1220b/mi] 103cal 7.23/7.74mph 3) 1mi - 7:54(7:54/mi) 137/146bpm [1082b/mi] 89cal 7.59/8.37mph 4) 0.13mi - 49(6:33/mi) 142/145bpm [930b/mi] 10cal 9.16/11.06mph 13th Jul 2024, 11:08am chunkywizard wrote: Nice, good to be back home? 13th Jul 2024, 11:15am RRR-CAZ 🇬🇧 wrote: I have walked Woodley last 2 weeks after getting injured playing football. Retired from football for the 4th time 😉. 13th Jul 2024, 11:21am chunkywizard wrote: H, I see. Glad you are on the mend. 13th Jul 2024, 1:09pm Autumnleaves wrote: Well done for being sensible! 13th Jul 2024, 2:58pm Sombrero wrote: Yeahhhhhhh brilliant 👏 Hope you're feeling good after 13th Jul 2024, 4:15pm alpenrose wrote: Nice to see you running again, take more time if necessary rather than prolonging the injury. 13th Jul 2024, 6:12pm Sombrero wrote: Just seen the comment about football - this is why I daren't play even though I miss it. It's so tempting to do a bit of 5-a-side.....but I can't risk it. Add a comment 2.3mi, 37:18 Walk - General 🚶‍♂️Walk to parkrun. 1) 2.26mi - 37:18(16:30/mi) 98/132bpm [1618b/mi] 228cal 63/70rpm 3.64/4.57mph Add a comment
Sun 14th Jul Jul 14	Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20
14.6mi, 1:30:06 Bike - General 🚵‍♂️ MTBike part 2 after the grandchildren left. 1) 5mi - 31:02(6:12/mi) 111/141bpm [689b/mi] 238cal 9.67/18.95mph 2) 5mi - 30:16(6:03/mi) 111/143bpm [672b/mi] 201cal 9.91/16.22mph 3) 4.57mi - 28:48(6:18/mi) 100/129bpm [630b/mi] 132cal 9.52/18.03mph Add a comment 19mi, 1:49:39 Bike - General 🚵‍♂️ MTBike part 1. 1) 5mi - 28:39(5:44/mi) 122/158bpm [699b/mi] 263cal 10.47/17.39mph 2) 5mi - 27:30(5:30/mi) 115/151bpm [632b/mi] 190cal 10.91/21.37mph 3) 5mi - 29:49(5:58/mi) 98/131bpm [584b/mi] 125cal 10.06/15.9mph 4) 4.03mi - 23:42(5:52/mi) 111/152bpm [652b/mi] 156cal 10.22/17.62mph Add a comment 3.4mi, 1:04:32 Walk - General 🚶‍♂️Yomping 1) 3.42mi - 1:04:32(18:53/mi) 101/158bpm [1907b/mi] 341cal 58/65rpm 3.18/4.44mph Add a comment 2mi, 38:02 Walk - General 🚶‍♂️Walk to junior parkrun (marshalling) 1) 2.02mi - 38:02(18:49/mi) 87/126bpm [1637b/mi] 167cal 61/68rpm 3.19/4.38mph Add a comment	0.9mi, 14:51 Walk - General 🚶‍♂️ Brisk night walk 1) 0.85mi - 14:51(17:31/mi) 77/107bpm [1349b/mi] 48cal 61/65rpm 3.42/4.11mph Add a comment 0.2mi, 3:18 Walk - General 🚶‍♂️Round the block. 1) 0.17mi - 3:18(19:38/mi) 83/89bpm [1630b/mi] 13cal 59/63rpm 3.06/3.9mph Add a comment 1.8mi, 52:39 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.78mi - 52:39(29:30/mi) 81/122bpm [2390b/mi] 187cal 57/79rpm 2.03/3.97mph Add a comment 12.2mi, 1:12:12 Bike - General 🚵‍♂️ MTBike 1) 5mi - 28:39(5:44/mi) 105/139bpm [602b/mi] 194cal 10.47/17.45mph 2) 5mi - 31:18(6:16/mi) 98/142bpm [613b/mi] 154cal 9.59/19.08mph 3) 2.17mi - 12:15(5:38/mi) 106/137bpm [598b/mi] 73cal 10.64/17.09mph Add a comment	0.6mi, 10:10 Walk - General 🚶‍♂️Afternoon brisk walk 1) 0.57mi - 10:10(17:44/mi) 97/115bpm [1720b/mi] 60cal 62/88rpm 3.38/4.49mph Add a comment 2.4mi, 1:09:18 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.38mi - 1:09:18(29:10/mi) 90/124bpm [2625b/mi] 306cal 56/81rpm 2.06/4.74mph Add a comment 0mi, 10:00 Cross - Other Massage gun Add a comment 0mi, 8:00 Cross - Stretching Coach Steph cool down routine. Add a comment 0mi, 13:00 Cross - Stretching Stretching Add a comment 0.7mi, 11:36 Walk - General 🚶‍♂️Cool down. 1) 0.68mi - 11:36(17:10/mi) 94/128bpm [1614b/mi] 65cal 62/66rpm 3.49/4.34mph Add a comment 6.4mi, 58:14 Run - Easy 🏃‍♂️ First training run for New York marathon Comfortable 6 mile suggested pace of 9.10 min miles. Playing Beat the street some phone faffage last day tomorrow 👍 Using Runna training app for the first time. 1) 1mi - 9:11(9:11/mi) 123/156bpm [1129b/mi] 94cal 6.53/7.16mph 2) 1mi - 8:47(8:47/mi) 123/128bpm [1080b/mi] 86cal 6.83/7.31mph 3) 1mi - 9:09(9:09/mi) 125/129bpm [1144b/mi] 86cal 6.55/7.03mph 4) 1mi - 9:19(9:19/mi) 124/128bpm [1155b/mi] 80cal 6.44/6.87mph 5) 1mi - 9:29(9:29/mi) 127/134bpm [1205b/mi] 85cal 6.32/6.66mph 6) 1mi - 9:07(9:07/mi) 127/132bpm [1158b/mi] 77cal 6.58/6.99mph 7) 0.36mi - 3:12(8:46/mi) 126/129bpm [1105b/mi] 24cal 6.84/7.22mph 16th Jul 2024, 8:10am alpenrose wrote: That's quite long for a test run, hope all well with the injury now. 16th Jul 2024, 8:10am Sombrero wrote: Nicely done ✔️ 16th Jul 2024, 8:19am RRR-CAZ 🇬🇧 wrote: Test run was parkrun on Saturday AP. 16th Jul 2024, 8:25am Lip Gloss wrote: Nice miles 16th Jul 2024, 9:34am Autumnleaves wrote: Good start :) 16th Jul 2024, 10:11am Sombrero wrote: Oooh will look forward to hearing how the runna app goes Add a comment 0mi, 10:00 Cross - Mobility Runna warm up exercises Add a comment	0.6mi, 11:34 Walk - General 🚶‍♂️Afternoon Brisk Walk. Catching some Sunshine 🌞 before shift starts. 1) 0.58mi - 11:34(19:56/mi) 86/108bpm [1714b/mi] 52cal 56/61rpm 3.01/3.82mph Add a comment 1.7mi, 1:01:15 Walk - Dog Walking 🦮🚶‍♂️ 1) 1.69mi - 1:01:15(36:14/mi) 91/130bpm [3298b/mi] 286cal 56/64rpm 1.66/3.32mph Add a comment 0mi, 8:00 Cross - Stretching Runna stretching routine Add a comment 0.7mi, 12:42 Walk - General 🚶‍♂️Recovery walk cool down. 1) 0.66mi - 12:42(19:09/mi) 92/125bpm [1762b/mi] 67cal 60/65rpm 3.13/4.24mph Add a comment 0.6mi, 5:42 Run - Warm Down 🏃‍♂️ Easy cool down 1) 0.6mi - 5:42(9:30/mi) 122/127bpm [1159b/mi] 59cal 6.32/7.45mph Add a comment 5.4mi, 46:09 Run - Intervals 🏃‍♂️ On off Ks Session plan was - 1.2 mile warm up 1K @ 8.40 1K 7:45 X3 1K easy to finish. Final day of Beat the street. 1) 1mi - 9:09(9:09/mi) 118/129bpm [1080b/mi] 88cal 6.56/7.14mph 2) 0.2mi - 1:48(9:01/mi) 122/124bpm [1100b/mi] 17cal 6.65/6.95mph 3) 0.6mi - 5:12(8:40/mi) 127/133bpm [1100b/mi] 55cal 6.93/8.27mph 4) 0.6mi - 4:41(7:49/mi) 134/140bpm [1046b/mi] 55cal 7.68/8.64mph 5) 0.6mi - 5:09(8:35/mi) 128/136bpm [1099b/mi] 51cal 6.99/8.43mph 6) 0.6mi - 4:45(7:55/mi) 135/144bpm [1068b/mi] 54cal 7.58/8.25mph 7) 0.6mi - 5:15(8:45/mi) 132/143bpm [1154b/mi] 55cal 6.86/7.7mph 8) 0.6mi - 4:49(8:02/mi) 137/141bpm [1101b/mi] 54cal 7.46/8.27mph 9) 0.6mi - 5:21(8:55/mi) 130/139bpm [1160b/mi] 48cal 6.73/8.41mph 17th Jul 2024, 8:38am Autumnleaves wrote: Nice session 17th Jul 2024, 8:47am alpenrose wrote: Good work :) 17th Jul 2024, 9:21pm Rosehip wrote: well run :) Add a comment 0mi, 5:00 Cross - Mobility Runna warm up exercises Add a comment	0.9mi, 15:45 Walk - General 🚶‍♂️Walk in lunch break as weather so nice. 1) 0.91mi - 15:45(17:15/mi) 85/128bpm [1467b/mi] 68cal 62/68rpm 3.48/4.36mph Add a comment 0.2mi, 3:44 Walk - General 🚶‍♂️Round the block. 1) 0.17mi - 3:44(22:02/mi) 93/97bpm [2049b/mi] 20cal 60/63rpm 2.72/3.38mph Add a comment 1.4mi, 46:22 Walk - Dog Walking 🐕🚶‍♂️ 1) 1.42mi - 46:22(32:37/mi) 81/124bpm [2642b/mi] 168cal 56/65rpm 1.84/3.44mph Add a comment 0mi, 8:00 Cross - Stretching Runna stretches Add a comment 0.4mi, 6:54 Walk - General 🚶‍♂️Cool down 1) 0.39mi - 6:54(17:49/mi) 87/125bpm [1550b/mi] 33cal 60/66rpm 3.37/4.15mph Add a comment 5mi, 45:41 Run - Easy 🏃‍♂️ Plan said 5 miles @ 9.1 mile pace. Nice morning Sun breaking through cloud. 1) 1mi - 9:16(9:16/mi) 116/124bpm [1074b/mi] 86cal 6.48/7.24mph 2) 1mi - 9:08(9:08/mi) 117/122bpm [1069b/mi] 78cal 6.57/7.45mph 3) 1mi - 9:14(9:14/mi) 115/119bpm [1062b/mi] 71cal 6.5/7.12mph 4) 1mi - 9:10(9:10/mi) 118/125bpm [1081b/mi] 70cal 6.55/7.26mph 5) 1mi - 8:53(8:53/mi) 118/123bpm [1048b/mi] 65cal 6.75/7.08mph 18th Jul 2024, 8:36am Sombrero wrote: Nicely done ✔️ How's the runna app going? Have seen it on some YouTube vids 18th Jul 2024, 8:39am RRR-CAZ 🇬🇧 wrote: Early days Som however impressed so far 18th Jul 2024, 2:07pm Sombrero wrote: Cool beans, ah I meant to say - have a look at my Facebook, I did a local team (Club Thorne Collier) from Doncaster vs Donnie Rovers youth last night. Decent crowd of just under 900. Add a comment 0mi, 6:00 Cross - Mobility Runna warm up Add a comment	1.1mi, 19:25 Walk - General 🚶‍♂️Brisk walk. 1) 1.13mi - 19:25(17:08/mi) 88/134bpm [1507b/mi] 91cal 63/79rpm 3.5/4.61mph Add a comment 0.2mi, 3:17 Walk - General 🚶‍♂️Round the block. 1) 0.16mi - 3:17(19:59/mi) 87/94bpm [1738b/mi] 15cal 60/62rpm 3/3.88mph Add a comment 1.7mi, 58:55 Walk - Dog Walking 🦮🚶‍♂️Got out earlier today due to warm weather for Cairo. 1) 1.7mi - 58:55(34:42/mi) 76/108bpm [2637b/mi] 175cal 57/62rpm 1.73/3.53mph 19th Jul 2024, 3:29pm Sombrero wrote: Good work, don't want no mad dogs in the midday sun. Add a comment 0mi, 8:25 Cross - Stretching Runna stretches Add a comment 0.5mi, 9:15 Walk - General 🚶‍♂️Cool down 1) 0.54mi - 9:15(17:09/mi) 99/148bpm [1698b/mi] 58cal 63/67rpm 3.5/4.42mph Add a comment 6.5mi, 57:31 Run - Intervals 🏃‍♂️ Runna session was - 1 mile @ 9:1 followed with 8 X 0.5 mile reps @ 7:20 with 90 seconds walk recovery finish with 0.6 mile easy. Been a little worried about this session all week pleased to say I am happy with how it went. 1) 1mi - 9:06(9:06/mi) 112/119bpm [1019b/mi] 78cal 6.59/7.06mph 2) 0.1mi - 1:30(15:12/mi) 103/117bpm [1565b/mi] 9cal 3.95/6.7mph 3) 0.5mi - 3:45(7:30/mi) 124/137bpm [931b/mi] 38cal 7.99/8.72mph 4) 0.1mi - 1:30(15:43/mi) 116/138bpm [1824b/mi] 13cal 3.82/8.14mph 5) 0.5mi - 3:38(7:17/mi) 129/140bpm [940b/mi] 39cal 8.24/8.89mph 6) 0.1mi - 1:30(15:28/mi) 120/151bpm [1856b/mi] 13cal 3.88/8.79mph 7) 0.5mi - 3:44(7:28/mi) 132/143bpm [985b/mi] 41cal 8.04/9.1mph 8) 0.1mi - 1:30(14:55/mi) 130/150bpm [1939b/mi] 16cal 4.02/8.39mph 9) 0.5mi - 3:37(7:15/mi) 136/144bpm [985b/mi] 42cal 8.29/9.14mph 10) 0.09mi - 1:30(16:50/mi) 126/141bpm [2121b/mi] 14cal 3.56/7.76mph 11) 0.5mi - 3:39(7:18/mi) 139/178bpm [1015b/mi] 42cal 8.22/8.7mph 12) 0.1mi - 1:30(15:23/mi) 131/146bpm [2016b/mi] 15cal 3.9/8.16mph 13) 0.5mi - 3:40(7:20/mi) 139/146bpm [1019b/mi] 43cal 8.18/8.79mph 14) 0.1mi - 1:30(15:05/mi) 131/144bpm [1977b/mi] 15cal 3.98/8.08mph 15) 0.5mi - 3:44(7:28/mi) 138/146bpm [1030b/mi] 42cal 8.04/9.41mph 16) 0.09mi - 1:30(15:53/mi) 130/144bpm [2064b/mi] 14cal 3.78/8.18mph 17) 0.5mi - 3:43(7:26/mi) 139/147bpm [1034b/mi] 41cal 8.07/8.77mph 18) 0.09mi - 1:30(16:20/mi) 130/145bpm [2122b/mi] 13cal 3.68/7.51mph 19) 0.6mi - 5:25(9:01/mi) 127/131bpm [1145b/mi] 38cal 6.65/7.22mph 19th Jul 2024, 8:26am alpenrose wrote: Good work :) 19th Jul 2024, 8:49am Sombrero wrote: Top banana 19th Jul 2024, 11:37am Rosehip wrote: well run :) 19th Jul 2024, 12:06pm Autumnleaves wrote: Well done! Add a comment 0mi, 5:48 Cross - Mobility Warm up Runna exercises. 19th Jul 2024, 3:30pm Sombrero wrote: Good man. :-) Add a comment	1.6mi, 26:49 Walk - General Yomping !! 1) 1.63mi - 26:49(16:25/mi) 88/105bpm [1444b/mi] 120cal 63/70rpm 3.66/4.55mph Add a comment 0.9mi, 19:20 Walk - Dog Walking 🦮🦮🚶‍♂️ 1) 0.85mi - 19:20(22:46/mi) 93/125bpm [2118b/mi] 107cal 57/64rpm 2.64/3.86mph Add a comment 0.8mi, 17:23 Walk - Dog Walking 🦮🦮🚶‍♂️Walking Pip & Manny. 1) 0.8mi - 17:23(21:52/mi) 92/130bpm [2012b/mi] 91cal 60/67rpm 2.74/4.17mph Add a comment 2.1mi, 42:17 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 2.05mi - 42:17(20:37/mi) 92/130bpm [1896b/mi] 213cal 58/93rpm 2.91/7.2mph Add a comment 0.8mi, 7:25 Run - Warm Down 🏃‍♂️ Cool down. 1) 0.78mi - 7:25(9:33/mi) 128/145bpm [1223b/mi] 86cal 6.28/6.68mph Add a comment 3.2mi, 23:04 Run - parkrun 🏃‍♂️Morden parkrun Mostly grass & undualating 1) 1mi - 7:19(7:19/mi) 135/150bpm [987b/mi] 91cal 8.21/9.89mph 2) 1mi - 7:19(7:19/mi) 141/148bpm [1031b/mi] 96cal 8.21/8.56mph 3) 1mi - 7:21(7:21/mi) 144/149bpm [1060b/mi] 98cal 8.15/8.6mph 4) 0.16mi - 1:05(6:40/mi) 145/151bpm [967b/mi] 14cal 9/9.91mph 20th Jul 2024, 10:05am Autumnleaves wrote: Great miles 👏 20th Jul 2024, 10:38am Sombrero wrote: Fabulous pacing! Well done Caz 20th Jul 2024, 11:58am Rosehip wrote: well done :) 20th Jul 2024, 2:55pm alpenrose wrote: Flying again :) 20th Jul 2024, 6:21pm chunkywizard wrote: Great running. Was the course good? Add a comment 1.1mi, 10:36 Run - Warm Up 🏃‍♂️ Warm up with some drills & strides at the end. 1) 1mi - 9:55(9:55/mi) 115/142bpm [1140b/mi] 91cal 6.05/9mph 2) 0.09mi - 42(8:02/mi) 158/174bpm [1269b/mi] 10cal 7.47/9.91mph Add a comment 0.6mi, 15:01 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ Pre - Parkrun wandering 1) 0.56mi - 15:01(26:54/mi) 85/130bpm [2286b/mi] 65cal 54/60rpm 2.23/4.88mph Add a comment
Sun 21st Jul Jul 21	Mon 22nd Jul Jul 22	Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27
0mi, 7:30 Cross - Stretching Stretching (Runna app) 21st Jul 2024, 8:35pm Sombrero wrote: How's the football niggle? All gone? 21st Jul 2024, 9:59pm RRR-CAZ 🇬🇧 wrote: It’s a lot better thanks Som although it gives me a little reminder on certain movements doesn’t like lunges. Add a comment 1.3mi, 24:29 Walk - General 🚶‍♂️Cool down 1) 1.25mi - 24:29(19:33/mi) 103/128bpm [2014b/mi] 155cal 58/62rpm 3.07/4.05mph Add a comment 10.8mi, 1:37:08 Run - Long Run 🏃‍♂️Long run 5 miles at 9.1 pace 0.6 mile @ 7:45 0.6 @ 9.1 repeat X1 then 3.4 @ 9.1 finished with climb up Wykeham road Tough going after last night partying 🍻 1) 1mi - 9:06(9:06/mi) 123/131bpm [1119b/mi] 96cal 6.59/7.2mph 2) 1mi - 8:58(8:58/mi) 126/129bpm [1130b/mi] 94cal 6.69/7.16mph 3) 1mi - 9:12(9:12/mi) 124/129bpm [1141b/mi] 85cal 6.52/7.14mph 4) 1mi - 9:16(9:16/mi) 124/128bpm [1150b/mi] 81cal 6.47/6.82mph 5) 1mi - 9:10(9:10/mi) 124/128bpm [1136b/mi] 75cal 6.55/6.85mph 6) 0.6mi - 4:48(8:00/mi) 135/139bpm [1080b/mi] 53cal 7.5/8.01mph 7) 0.6mi - 5:27(9:04/mi) 130/138bpm [1179b/mi] 50cal 6.61/7.45mph 8) 0.6mi - 4:44(7:53/mi) 138/146bpm [1087b/mi] 53cal 7.61/8.04mph 9) 0.6mi - 5:17(8:49/mi) 128/139bpm [1129b/mi] 43cal 6.8/8.1mph 10) 1mi - 8:54(8:54/mi) 128/132bpm [1140b/mi] 67cal 6.74/7.18mph 11) 1mi - 9:04(9:04/mi) 127/132bpm [1152b/mi] 65cal 6.61/7.33mph 12) 0.5mi - 4:36(9:11/mi) 127/130bpm [1167b/mi] 32cal 6.53/6.95mph 13) 0.9mi - 8:36(9:33/mi) 129/134bpm [1233b/mi] 64cal 6.28/6.82mph 21st Jul 2024, 7:19pm Rosehip wrote: well done :) 21st Jul 2024, 8:34pm Sombrero wrote: Great stuff :-) You're doing some interesting training 22nd Jul 2024, 7:37am Autumnleaves wrote: That's complicated! Well.done 22nd Jul 2024, 12:16pm alpenrose wrote: Well done! :) Add a comment 0.3mi, 6:36 Walk - General Warm up walk via goals as I needed a pee and DD was in the shower 1) 0.34mi - 6:36(19:14/mi) 92/95bpm [1770b/mi] 36cal 60/63rpm 3.12/3.86mph Add a comment 0mi, 3:20 Cross - Mobility Runna warm up Add a comment 2.5mi, 47:31 Walk - General 🚶‍♂️Yomping !! 1) 2.5mi - 47:31(19:00/mi) 84/119bpm [1595b/mi] 190cal 59/66rpm 3.16/3.99mph 21st Jul 2024, 12:39pm Sombrero wrote: Can't beat a good ol' yomp! Add a comment 1.3mi, 24:39 Walk - General 🚶‍♂️Walk to junior parkrun for marshal duties 1) 1.27mi - 24:39(19:26/mi) 89/98bpm [1730b/mi] 116cal 58/63rpm 3.09/4.11mph Add a comment	2.1mi, 1:01:58 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.13mi - 1:01:58(29:09/mi) 93/163bpm [2711b/mi] 326cal 54/63rpm 2.06/3.82mph Add a comment 0mi, 1:30:00 Cross - Gardening Mowing & trimming Add a comment 0.6mi, 11:00 Walk - General Afternoon brisk walk 1) 0.62mi - 11:00(17:53/mi) 85/128bpm [1519b/mi] 49cal 60/65rpm 3.36/4.11mph Add a comment	0mi, 6:00 Cross - Stretching Stretching with Runna Add a comment 1.9mi, 36:09 Walk - General 🚶‍♂️A long cool down walk lovely evening for walking. 1) 1.91mi - 36:09(18:58/mi) 89/120bpm [1688b/mi] 168cal 59/63rpm 3.16/4.05mph Add a comment 6.8mi, 1:01:21 Run - Easy 🏃‍♂️ Runna plan said 6.8 mile @ 9.1 pace. 1) 1mi - 8:53(8:53/mi) 122/141bpm [1084b/mi] 91cal 6.76/7.16mph 2) 1mi - 8:48(8:48/mi) 118/124bpm [1038b/mi] 78cal 6.82/7.37mph 3) 1mi - 8:59(8:59/mi) 119/124bpm [1069b/mi] 74cal 6.68/7.16mph 4) 1mi - 9:20(9:20/mi) 119/126bpm [1110b/mi] 72cal 6.43/6.91mph 5) 1mi - 9:00(9:00/mi) 119/124bpm [1070b/mi] 67cal 6.67/7.08mph 6) 1mi - 9:12(9:12/mi) 118/121bpm [1086b/mi] 62cal 6.52/6.8mph 7) 0.8mi - 7:10(8:57/mi) 120/124bpm [1074b/mi] 50cal 6.7/7.14mph 23rd Jul 2024, 8:17pm Sombrero wrote: Nice miles :-) 23rd Jul 2024, 9:00pm Autumnleaves wrote: Nice running :) 23rd Jul 2024, 9:27pm Rosehip wrote: good run Add a comment 0mi, 5:00 Cross - Mobility Runna warm up Add a comment 0.7mi, 12:26 Walk - General 1) 0.71mi - 12:26(17:24/mi) 85/96bpm [1479b/mi] 54cal 63/72rpm 3.45/4.05mph Add a comment	0mi, 5:00 Cross - Stretching Stretching (Runna) Add a comment 0mi, 17:30 Cross - Exercise Class Workout on works Yu Coin challenge. Add a comment 1.6mi, 29:27 Walk - General 🚶‍♂️Walking. 1) 1.6mi - 29:27(18:23/mi) 89/107bpm [1636b/mi] 136cal 59/64rpm 3.26/4.24mph Add a comment 6mi, 51:19 Run - Intervals 🏃‍♂️ Plan said 1.2 mile @ 9.10 pace followed by 7 X 0.3 miles @ 7:45 & 0.3 @ 9.1 finished with 0.6 mile recovery. 1) 1mi - 9:13(9:13/mi) 131/142bpm [1207b/mi] 110cal 6.51/7.37mph 2) 0.2mi - 1:47(8:53/mi) 130/133bpm [1154b/mi] 20cal 6.76/6.82mph 3) 0.3mi - 2:17(7:35/mi) 134/140bpm [1017b/mi] 27cal 7.91/8.29mph 4) 0.3mi - 2:38(8:47/mi) 146/160bpm [1282b/mi] 36cal 6.83/8.22mph 5) 0.3mi - 2:14(7:27/mi) 150/160bpm [1118b/mi] 31cal 8.05/8.27mph 6) 0.3mi - 2:48(9:21/mi) 141/153bpm [1317b/mi] 35cal 6.42/8.33mph 7) 0.3mi - 2:13(7:23/mi) 141/148bpm [1042b/mi] 28cal 8.12/8.33mph 8) 0.3mi - 2:42(8:59/mi) 142/147bpm [1276b/mi] 34cal 6.68/8.22mph 9) 0.3mi - 2:16(7:35/mi) 140/148bpm [1061b/mi] 28cal 7.92/7.99mph 10) 0.3mi - 2:45(9:09/mi) 135/143bpm [1234b/mi] 29cal 6.56/7.97mph 11) 0.3mi - 2:13(7:23/mi) 137/140bpm [1013b/mi] 25cal 8.12/8.22mph 12) 0.3mi - 2:46(9:14/mi) 130/139bpm [1200b/mi] 24cal 6.5/8.22mph 13) 0.3mi - 2:18(7:42/mi) 141/146bpm [1085b/mi] 27cal 7.8/8.08mph 14) 0.3mi - 2:45(9:11/mi) 133/137bpm [1222b/mi] 27cal 6.53/8.08mph 15) 0.3mi - 2:17(7:36/mi) 134/144bpm [1018b/mi] 21cal 7.89/8.25mph 16) 0.3mi - 2:40(8:55/mi) 129/141bpm [1150b/mi] 21cal 6.73/8.31mph 17) 0.6mi - 5:27(9:04/mi) 131/134bpm [1189b/mi] 45cal 6.61/7.01mph 24th Jul 2024, 9:15pm Autumnleaves wrote: Looks interesting! Well done 24th Jul 2024, 10:42pm Sombrero wrote: Nice work again :-) Add a comment 0mi, 3:24 Cross - Mobility Runna warm up Add a comment 1mi, 18:36 Walk - General 🚶‍♂️Afternoon brisk walk. 1) 1.03mi - 18:36(18:03/mi) 78/114bpm [1408b/mi] 61cal 60/64rpm 3.32/4.15mph Add a comment	0mi, 5:00 Cross - Stretching Stretching (Runna) Add a comment 0mi, 18:00 Cross - Exercise Class Yu coin workout Day 2 Add a comment 1mi, 17:41 Walk - General 🚶‍♂️Cool down walk 1) 1.01mi - 17:41(17:31/mi) 92/105bpm [1612b/mi] 91cal 61/65rpm 3.42/4.13mph Add a comment 5mi, 46:04 Run - Easy 🏃‍♂️ Plan said conversational pace no faster than 9:10 min miles. Felt muggy tonight despite a shower just before I left. 1) 1mi - 9:06(9:06/mi) 114/125bpm [1038b/mi] 81cal 6.59/7.03mph 2) 1mi - 9:14(9:14/mi) 111/118bpm [1025b/mi] 70cal 6.5/7.22mph 3) 1mi - 9:14(9:14/mi) 116/121bpm [1071b/mi] 74cal 6.5/6.72mph 4) 1mi - 9:11(9:11/mi) 117/123bpm [1074b/mi] 71cal 6.54/6.8mph 5) 1mi - 9:19(9:19/mi) 116/128bpm [1081b/mi] 65cal 6.44/7.06mph 25th Jul 2024, 8:25pm Autumnleaves wrote: Nice work :) Add a comment 0.8mi, 13:12 Walk - General 🚶‍♂️warm up walk. 1) 0.75mi - 13:12(17:36/mi) 86/100bpm [1513b/mi] 58cal 60/65rpm 3.41/4.51mph Add a comment 0mi, 2:30 Cross - Mobility Warm up exercises (Runna) Add a comment	1.5mi, 41:46 Walk - Dog Walking 🦮🚶‍♂️ Grumpy Cairo tonight 🤷‍♂️ 1) 1.48mi - 41:46(28:16/mi) 104/143bpm [2939b/mi] 255cal 57/66rpm 2.12/3.8mph Add a comment 0.4mi, 7:53 Walk - General 🚶‍♂️Getting tea (fish ‘N’ chips) 1) 0.39mi - 7:53(20:10/mi) 88/108bpm [1775b/mi] 38cal 59/62rpm 2.98/4.11mph Add a comment 0mi, 5:32 Cross - Stretching Stretching with Runna Add a comment 1.3mi, 23:01 Walk - General 🚶‍♂️Cool down walk 1) 1.29mi - 23:01(17:48/mi) 93/120bpm [1655b/mi] 122cal 60/67rpm 3.37/4.26mph Add a comment 6.7mi, 1:00:09 Run - Pyramids 🏃‍♂️ Runna plan said - Pyramids intervals 0.95 @ 9.10 pace 90 seconds walk 0.10 mile @ 6:40 90 sec walk 0.25 mile @ 7:00 90 sec walk 0.50 mile @ 7:20 90 sec walk 0.75 mile @ 7:35 90 sec walk 1 mile @ 7:45 90 sec walk 0.75 @ 7.35 90 sec walk 0.50 @ 7:20 90 sec walk 0.25 mile @ 7:00 90 sec walk 0.10 @ 6:40 90 sec walk 0.60 mile recovery Enjoyed this the miles just clicked by. 1) 0.95mi - 8:46(9:13/mi) 124/139bpm [1143b/mi] 93cal 6.51/6.8mph 2) 0.09mi - 1:30(16:02/mi) 105/119bpm [1684b/mi] 10cal 3.74/6.51mph 3) 0.1mi - 38(6:18/mi) 100/115bpm [630b/mi] 3cal 9.52/9.81mph 4) 0.1mi - 1:30(15:08/mi) 109/126bpm [1650b/mi] 10cal 3.96/9.73mph 5) 0.25mi - 1:46(7:04/mi) 114/124bpm [806b/mi] 13cal 8.48/9.04mph 6) 0.09mi - 1:30(16:01/mi) 108/119bpm [1730b/mi] 10cal 3.74/8.5mph 7) 0.5mi - 3:45(7:30/mi) 121/133bpm [908b/mi] 34cal 7.99/8.47mph 8) 0.11mi - 1:30(14:00/mi) 115/131bpm [1609b/mi] 12cal 4.29/7.6mph 9) 0.75mi - 5:36(7:28/mi) 129/141bpm [964b/mi] 59cal 8.03/8.62mph 10) 0.09mi - 1:30(15:52/mi) 125/141bpm [1984b/mi] 14cal 3.78/8.41mph 11) 1mi - 7:24(7:24/mi) 134/143bpm [993b/mi] 83cal 8.1/8.54mph 12) 0.09mi - 1:30(15:57/mi) 122/140bpm [1946b/mi] 12cal 3.76/8.16mph 13) 0.75mi - 5:41(7:35/mi) 134/143bpm [1016b/mi] 62cal 7.92/8.22mph 14) 0.1mi - 1:30(15:00/mi) 129/145bpm [1935b/mi] 14cal 4/7.85mph 15) 0.5mi - 3:39(7:18/mi) 134/144bpm [979b/mi] 37cal 8.22/8.91mph 16) 0.1mi - 1:30(14:35/mi) 123/144bpm [1793b/mi] 11cal 4.12/8.14mph 17) 0.25mi - 1:43(6:54/mi) 129/142bpm [890b/mi] 14cal 8.7/10.04mph 18) 0.09mi - 1:30(16:50/mi) 127/143bpm [2138b/mi] 13cal 3.56/8.56mph 19) 0.1mi - 43(7:09/mi) 120/137bpm [859b/mi] 3cal 8.39/9.29mph 20) 0.1mi - 1:30(15:33/mi) 126/146bpm [1960b/mi] 12cal 3.86/9.25mph 21) 0.6mi - 5:25(9:02/mi) 123/130bpm [1112b/mi] 35cal 6.64/7.01mph 22) 0mi - 2(11:53/mi) 118/119bpm [1402b/mi] 5.05/6.85mph 26th Jul 2024, 8:16pm Autumnleaves wrote: Well that's another intriguing session! awaits notes 26th Jul 2024, 9:35pm RRR-CAZ 🇬🇧 wrote: Notes done AL 26th Jul 2024, 10:07pm Autumnleaves wrote: Some really interesting sessions in this plan :) 26th Jul 2024, 10:16pm Sombrero wrote: That's a cracking session. Add a comment 0mi, 4:00 Cross - Mobility Runna warm up Add a comment 0.9mi, 16:19 Walk - General 🚶‍♂️Afternoon brisk walk 1) 0.91mi - 16:19(17:54/mi) 72/85bpm [1288b/mi] 43cal 60/65rpm 3.35/4.4mph Add a comment	0.7mi, 13:45 Walk - General 1) 0.74mi - 13:45(18:33/mi) 94/130bpm [1743b/mi] 77cal 59/121rpm 3.24/4.22mph Add a comment 0.7mi, 6:58 Run - General 1) 0.73mi - 6:58(9:36/mi) 130/155bpm [1247b/mi] 82cal 6.25/6.8mph Add a comment 3.1mi, 23:32 Run - General 1) 1mi - 7:41(7:41/mi) 129/146bpm [990b/mi] 89cal 7.82/8.64mph 2) 1mi - 7:24(7:24/mi) 137/145bpm [1013b/mi] 93cal 8.12/8.52mph 3) 1mi - 7:36(7:36/mi) 144/158bpm [1096b/mi] 101cal 7.89/8.47mph 4) 0.12mi - 51(6:57/mi) 143/145bpm [994b/mi] 11cal 8.63/9.71mph 27th Jul 2024, 10:07am Autumnleaves wrote: Nice work Add a comment 0.2mi, 2:07 Run - General 1) 0.22mi - 2:07(9:33/mi) 119/133bpm [1136b/mi] 21cal 6.28/7.26mph Add a comment 0.5mi, 10:10 Walk - General 1) 0.52mi - 10:10(19:29/mi) 91/105bpm [1773b/mi] 52cal 59/66rpm 3.08/4.26mph Add a comment

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