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RRR-CAZ M50

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Race Times

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Mileage

Training

Blog

Reading Roadrunners

Races
284
Miles
8740
Miles
42
Miles
4427
WAVA
74.90%
200m
31
400m
1:10
800m
2:50
1500m
5:30
Mile
5:56
5k
19:51
5M
33:01
10k
39:15
10M
1:10:05
Half
1:28:23
20M
2:29:24
Mara
3:23:55
750m
22:11

About Me

Starting 2018 with a niggle in hamstring been putting up with it since October. Booked to see work physio hopefully a quick fix then aim for VLM after being lucky enough to get in again.

Race Standard

Bronze (60)

Current Status

Training for VLM 2018

Planned Races

22 Apr 18	London Marathon
13 May 18	Marlow 5
20 May 18	Hook 10

Groups

This user is a member of 700 miles in 2014, 700 Miles in 2015, 700 miles in 2016, 700 Miles in 2017, 700 miles in 2018, Berkshire Fetchies, Conquercise Game, Fetch Cap, Fetchpoint 2016 runners, FetchPoint Game, GPS Users, Run The Sum 2018, Supported VMLM runners, Supporters, Swimmers, UTMOST, VLM 2013 - runners., VLM Runners, VMLM 2015 - Runners

2018 Targets

BIKE
1000
RUN
700

Set your targets for 2018

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2008	2010	2011	2012	2013	2014	2015	2016	2017	2018
200m	SCVAC Western Division - 200m200m	31	4:09	70.35	1							31
400m	SCVAC Western Division - 400m400m	1:10	4:42	70.76	2							1:11	1:10
800m	SCVAC Western Division - 800m800m	2:50	5:42	67.81	1							2:50
1500m	SCVAC Western Division - 1500m1500m	5:30	5:54	71.31	2							5:30
1mi	Westminster Mile1mi	5:56	5:56	70.92	6						8:15	5:56	6:03	6:22
1.5mi	Green park Individual trial 1.5 mile1.5mi	9:20	6:13	71.13	2					9:20
5km	Palmer Park 5K5km	19:51	6:23	74.90	69		22:32	20:32	20:14	20:38	20:48	20:40	20:51	19:51
6km	SEAA 6 Stage Relays (Men)6km	25:26	6:49	69.03	2					25:59	25:26
5mi	Ollie Johnson Memorial Kintbury 55mi	33:01	6:36	71.54	26				33:01	35:45	34:27	34:36	34:12	34:28
5.3mi	Runnymede relay - long leg5.3mi	39:41	7:34	64.50	1							39:41
6mi	Cliveden Cross Country6mi	47:20	7:53	61.15	2				48:41	47:20
10km	Shinfield 10k10km	39:15	6:19	68.68	59	48:55	46:30	42:28	41:22	42:45	45:09	41:59	42:00	42:27
10mi	Tadley Runners 1010mi	1:10:05	7:01	70.16	16			1:10:33	1:10:05	1:15:08	1:13:23	1:12:08	1:11:07	1:14:05	1:12:51
13.1mi	The Quantel Littlecote Challenge Hungerford13.1mi	1:28:23	6:45	67.00	35	1:47:42		1:33:06	1:34:29	1:34:56	1:34:08	1:34:19	1:33:24	1:33:20	1:35:58
13.2mi	Depot half marathon13.2mi	1:40:06	7:35	62.62	1
16mi	Kingston Breakfast Run16mi	2:02:45	7:40	64.98	1			2:02:45
20mi	Bramley 2020mi	2:29:24	7:28	70.27	4				2:45:46			2:34:45		2:29:24
26.2mi	Valencia Marathon26.2mi	3:23:55	7:47	69.01	18			3:47:37	3:50:39	4:07:22	3:43:42	3:32:36	3:23:55	3:33:11	3:54:30
32mi	The Great Barrow Challenge 50k day one32mi	5:16:32	9:54	53.81	1							5:16:32

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2018	131	56	155	57	0	0	0	0	0	0	0	0	400
2018	7	0	0	0	0	0	0	0	0	0	0	0	7
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	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
2016	3.2	6	2.5	2.3	0	0	0	0	0	0	0	0	14
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
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
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	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	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

Sat 24th Mar Mar 24	Sun 25th Mar Mar 25	Mon 26th Mar Mar 26	Tue 27th Mar Mar 27	Wed 28th Mar Mar 28	Thu 29th Mar Mar 29	Fri 30th Mar Mar 30
6.3m, 50:34 Running - Tempo 🏃 Felt rubbish to much 🍺 Yesterday pace suffered in some places due to lack of light. Split Summary === 1) 1m - 7:58(7:58/m) 115cal 7.53/9.76mph 2) 1m - 7:57(7:57/m) 119cal 7.55/8.77mph 3) 1m - 8:14(8:14/m) 116cal 7.29/8.3mph 4) 1m - 8:04(8:04/m) 118cal 7.44/10.13mph 5) 1m - 8:04(8:04/m) 119cal 7.44/8.67mph 6) 1m - 8:21(8:21/m) 118cal 7.18/8.84mph 7) 0.25m - 1:56(7:40/m) 29cal 7.82/9.38mph Add a comment	0m, 17:15 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment	0m, 17:12 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment 0m, 1:05:00 Cross-Training - Strengthening Heel raises X10 Toe walk Heel walk Heel drops 2 footed X10 Step ups X50 Single heel drops X10 each leg Heel drop stretch 30 secs Squats with weights heels raised X2 sets of 20 Squats with weights flat feet X2 sets of 20 Gorrilla Kicks 3Sets of 12 Side lunges 72 first 30 with a weight High bridge with small weight on stomach 3 sets of 10 each leg Standing drop 3sets of 10 each leg Quadrutus exercises with band. Plank 1 min Side plank 30 secs each side Side lying leg lifts 12 each side Clamshell 30 each side Lunges X10 forward lunges X10 backward lunges X10 lunges with weight lift above head X10 lunges with twist ALL LUNGES WITH WEIGHTS. Add a comment	0.4m, 5:04 Running - Warm Down 🏃 Cool down with a few drills Split Summary === 1) 0.44m - 5:04(11:28/m) 49cal 5.23/6.93mph Add a comment 5.4m, 43:35 Running - Steady-State 🏃 First mile was a bit muddy and slippery up through woods did not hit the pace I was looking for but felt comfortable. Split Summary === 1) 1m - 8:56(8:56/m) 117cal 6.72/8.49mph 2) 1m - 8:05(8:05/m) 118cal 7.43/8.3mph 3) 1m - 7:47(7:47/m) 118cal 7.71/8.77mph 4) 1m - 8:03(8:03/m) 118cal 7.46/8.89mph 5) 1m - 7:40(7:40/m) 118cal 7.83/8.92mph 6) 0.41m - 3:04(7:29/m) 47cal 8.02/9mph Add a comment 0m, 15:40 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment	0m, 17:05 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment 0m, 41:00 Cross-Training - Strengthening Heel drop 50 seconds X10 heel drops Squats with weights 2 sets of 20 with heel raise 2 sets of 20 flat feet 3sets of 12 Gorilla kicks 3sets of 12 high bridge with small weight on stomach 3sets of 12 straight leg drops with weight in hand Quadrutus exercises Finished with 40 seconds heel drop. Add a comment	0m, 48:45 Cross-Training - Strengthening Heel drop 45 secs Double heel drops X10 Single heel drop X10 each leg Heel drop 30 seconds Squats with heel raised 2sets of 20 Squats flat feet 2sets of 20 Gorilla kicks 3sets of 12 High bridge 3sets of 12 Standing drop 3sets of 12 Quadrutus exercises with band Clams with band 2sets of 12 each side Side lying leg lifts 2sets of 12 each side Plank 1 min Side planks 30 seconds each side. Add a comment	0.6m, 9:57 Running - Warm Up 🏃 A quick warm up Split Summary === 1) 0.6m - 9:57(16:38/m) 71cal 3.61/77.22mph Add a comment 10.1m, 1:12:51 Running - Race 🏃 Ran this way to fast was supposed to be at marathon pace two club mates said they were running at 7:40 so I said I would join them then they both set the pace way quicker 😳 On the plus side I did feel good Split Summary === 1) 1m - 7:28(7:28/m) 117cal 8.04/9.19mph 2) 1m - 7:15(7:15/m) 118cal 8.28/9.44mph 3) 1m - 7:00(7:00/m) 117cal 8.58/10.03mph 4) 1m - 7:14(7:14/m) 118cal 8.3/9.29mph 5) 1m - 7:15(7:15/m) 118cal 8.27/9.48mph 6) 1m - 7:13(7:13/m) 118cal 8.31/9.84mph 7) 1m - 7:22(7:22/m) 118cal 8.15/9.86mph 8) 1m - 7:12(7:12/m) 117cal 8.33/9.15mph 9) 1m - 7:22(7:22/m) 117cal 8.14/10.08mph 10) 1m - 6:51(6:51/m) 117cal 8.76/9.59mph 11) 0.11m - 40(6:00/m) 12cal 10/10.56mph Add a comment
Sat 31st Mar Mar 31	Sun 1st Apr Apr 1	Mon 2nd Apr Apr 2	Tue 3rd Apr Apr 3	Wed 4th Apr Apr 4	Thu 5th Apr Apr 5	Fri 6th Apr Apr 6
0.9m, 17:22 Cross-Training - Walking 🚶Walk home pushing twins in pushchair hands freezing. Split Summary === 1) 0.86m - 17:22(20:07/m) 69cal 2.98/3.77mph Add a comment 7.2m, 57:45 Running - parkrun 🏃 Out up to woods to get bug very muddy then to Parkrun (22:57) also muddy on the grass parts. Out after Parkrun to collect last bug then back to Parkrun to meet pinktinkbmc & twins. Cold & wet 🌧 Split Summary === 1) 1m - 9:12(9:12/m) 118cal 6.52/8.49mph 2) 1m - 8:17(8:17/m) 117cal 7.25/8.11mph 3) 1m - 7:47(7:47/m) 115cal 7.7/9.24mph 4) 1m - 7:05(7:05/m) 117cal 8.46/10.5mph 5) 1m - 7:13(7:13/m) 118cal 8.31/10.96mph 6) 1m - 7:52(7:52/m) 113cal 7.63/10.98mph 7) 1m - 8:14(8:14/m) 117cal 7.29/8.16mph 8) 0.24m - 2:04(8:38/m) 26cal 6.94/7.93mph Add a comment	0m, 16:25 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment 0m, 1:00 Cross-Training - Stretching Heel drop calf stretch. Add a comment 0m, 17:52 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment 6.6m, 1:53:26 Cross-Training - Walking 🚶Went for a walk on my own then collected family we walked to Sprinkles (my first visit) for Easter treat very nice . Walk back in drizzle and cold. Bet I ate more calories than I burned Split Summary === 1) 1m - 15:14(15:14/m) 77cal 3.94/5.47mph 2) 1m - 15:21(15:21/m) 76cal 3.91/4.64mph 3) 1m - 16:31(16:31/m) 78cal 3.63/4.69mph 4) 1m - 17:24(17:24/m) 80cal 3.45/5.14mph 5) 1m - 19:58(19:58/m) 80cal 3/5.57mph 6) 1m - 17:58(17:58/m) 81cal 3.34/6.02mph 7) 0.6m - 11:00(18:18/m) 47cal 3.28/3.96mph Add a comment	0m, 30:00 Cross-Training - Sports Massage H - Calfs Add a comment 0m, 43:15 Cross-Training - Strengthening 🏋 Heel raises X10 Walk on toes / Heels Step ups X50 Double footed heel drops X10 Heel drop 45 Seconds Single footed heel drops X10 each leg Squats heel raised with weights 2 sets of 20 Squats flat footed with weights 2 sets of 20 Gorilla kicks 3X12 Side lunges 72 (36 with weight). High bridge 3X12 Standing drop 3X12 Lunges forward with weights x10 Lunges backwards with weights X10 Lunges forward lifting weights above head X10 Lunges with a twist with weight X10. Plank 1 min Side planks 30 seconds each side Side lying leg lifts 2sets of 12 each side Clams with band 2 sets of 12 each side. Add a comment 0m, 17:30 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment 3.5m, 1:07:16 Cross-Training - Walking 🚶Evening walk with a pub stop 🍺 Split Summary === 1) 1m - 19:55(19:55/m) 82cal 3.01/4.58mph 2) 1m - 19:23(19:23/m) 80cal 3.1/4.03mph 3) 1m - 17:51(17:51/m) 81cal 3.36/4.23mph 4) 0.53m - 10:08(18:59/m) 43cal 3.16/4.18mph 2nd Apr 2018, 8:47pm Rosehip wrote: the best sort of walk :) Add a comment	0m, 16:11 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment 0m, 10:17 Cross-Training - Strengthening Warm up exercises Add a comment 0.4m, 7:06 Cross-Training - Walking 🚶Cool down walk. Split Summary === 1) 0.41m - 7:06(17:10/m) 32cal 3.49/4.33mph Add a comment 5m, 42:26 Running - Easy 🏃 Fair amount of mud in first mile then stayed on the road as ground so wet. Easy effort with 4 random 1 minute pick ups. Split Summary === 1) 1m - 9:11(9:11/m) 115cal 6.54/7.91mph 2) 1m - 8:10(8:10/m) 116cal 7.35/9.76mph 3) 1m - 8:09(8:09/m) 117cal 7.36/9.6mph 4) 1m - 8:21(8:21/m) 117cal 7.19/10.17mph 5) 1m - 8:32(8:32/m) 117cal 7.03/10.46mph 6) 0.01m - 4(7:12/m) 8.33/6.64mph Add a comment 0m, 20:30 Cross-Training - Strengthening Quadrutus exercises with band. Injury must be mending as did first set of exercises before realising I was working the good leg. Which is why it took longer than usual 😳 Add a comment	5.7m, 53:33 Running - Track Session RRR Track session kept it steady 4X1000 with 400 recovery 1X2000 finished with 800 cool down. Split Summary === 1) 1m - 10:20(10:20/m) 110cal 5.8/7.99mph 2) 1m - 9:00(9:00/m) 117cal 6.67/9.34mph 3) 1m - 9:29(9:29/m) 114cal 6.33/8.76mph 4) 1m - 8:46(8:46/m) 114cal 6.85/9.11mph 5) 1m - 8:10(8:10/m) 118cal 7.35/8.95mph 6) 0.71m - 7:48(10:58/m) 83cal 5.47/9.43mph Add a comment 1.5m, 13:35 Running - Commute 🏃 Steady run Home from track. Split Summary === 1) 1m - 9:23(9:23/m) 115cal 6.4/10.16mph 2) 0.45m - 4:12(9:26/m) 53cal 6.36/7.95mph Add a comment 0m, 8:00 Cross-Training - Stretching Stretching with group at end of session. 4th Apr 2018, 9:28pm Rosehip wrote: tick :) Add a comment	0m, 45:30 Cross-Training - Strengthening 🏋 10X heel raises Heel & toe walk X10 double heel drops 45 seconds heel drop X10 single heel drop each leg X20 Squats heel raised X20 Squats flat feet X20 Squats heel raised X20 Squats flat feet 3X12 Gorilla Kicks 3X12 high bridge 3X12 Standing drops Quadrutus exercises with band. Add a comment 0m, 22:25 Cross-Training - Strengthening Squats heel raised X20 Squats flat feet X20 Squats X20 heels raised Squats flat feet X20 Gorilla kicks 3X12 High heel raises 3X12 Standing drops 3X12 Band leg pushes 3X20 Add a comment	0m, 23:06 Cross-Training - Strengthening Squats heel raised X20 Squats heels flat X20 Squats heels raised X20 Squats heels flat X20 Gorilla kicks 3X12 High bridge 3X12 Standing drops 3X12 Band leg pushed 3X20 6th Apr 2018, 9:32am Rosehip wrote: :) Add a comment 0m, 26:25 Cross-Training - Strengthening Squats with heel raised X20 Squats with heels flat X20 Squats with heels raised X20 Squats with heels flat X20 Gorilla kicks 3 X12 High bridge 3X12 each leg Standing drops 3X12 each leg Leg exercise with band 3X20 Add a comment
Sat 7th Apr Apr 7	Sun 8th Apr Apr 8	Mon 9th Apr Apr 9	Tue 10th Apr Apr 10	Wed 11th Apr Apr 11	Thu 12th Apr Apr 12	Fri 13th Apr Apr 13
26.5m, 3:54:16 Running - Race 🏃 Ibiza marathon Split Summary === 1) 1m - 8:12(8:12/m) 116cal 7.31/8.44mph 2) 1m - 8:24(8:24/m) 118cal 7.14/7.67mph 3) 1m - 8:26(8:26/m) 118cal 7.11/7.88mph 4) 1m - 8:30(8:30/m) 117cal 7.05/7.49mph 5) 1m - 8:38(8:38/m) 115cal 6.95/9.61mph 6) 1m - 8:33(8:33/m) 117cal 7.01/7.64mph 7) 1m - 8:58(8:58/m) 117cal 6.69/7.54mph 8) 1m - 9:16(9:16/m) 118cal 6.47/7.33mph 9) 1m - 8:17(8:17/m) 118cal 7.24/8.19mph 10) 1m - 8:49(8:49/m) 117cal 6.81/8.11mph 11) 1m - 8:51(8:51/m) 117cal 6.77/7.68mph 12) 1m - 8:54(8:54/m) 117cal 6.74/7.39mph 13) 1m - 8:44(8:44/m) 118cal 6.87/8.58mph 14) 1m - 8:57(8:57/m) 117cal 6.71/7.78mph 15) 1m - 8:34(8:34/m) 117cal 7/8.08mph 16) 1m - 8:35(8:35/m) 117cal 6.99/8.13mph 17) 1m - 8:17(8:17/m) 118cal 7.24/8.42mph 18) 1m - 8:46(8:46/m) 117cal 6.85/7.46mph 19) 1m - 8:34(8:34/m) 117cal 7/7.63mph 20) 1m - 8:50(8:50/m) 117cal 6.8/7.55mph 21) 1m - 9:05(9:05/m) 117cal 6.61/7.42mph 22) 1m - 9:42(9:42/m) 117cal 6.19/7.14mph 23) 1m - 9:25(9:25/m) 118cal 6.38/8.38mph 24) 1m - 9:38(9:38/m) 118cal 6.23/7.64mph 25) 1m - 9:45(9:45/m) 118cal 6.16/6.93mph 26) 1m - 9:22(9:22/m) 117cal 6.4/7.11mph 27) 0.49m - 4:14(8:36/m) 56cal 6.98/9.07mph Add a comment	2.7m, 1:02:58 Cross-Training - Walking 🚶Holiday stroll. Split Summary === 1) 1m - 23:07(23:07/m) 92cal 2.59/41.03mph 2) 1m - 24:13(24:13/m) 83cal 2.48/3.64mph 3) 0.71m - 15:38(22:08/m) 59cal 2.71/3.71mph Add a comment 0.7m, 14:13 Cross-Training - Walking 🚶Walk to English pub to watch F1 with Blue Split Summary === 1) 0.67m - 14:13(21:11/m) 56cal 2.83/29.09mph Add a comment 0.6m, 11:59 Cross-Training - Walking 🚶Walk back to hotel Split Summary === 1) 0.58m - 11:59(20:42/m) 46cal 2.9/68.09mph Add a comment	0m, 23:10 Cross-Training - Strengthening Raised Squats X20 Flat squats X20 Raised squats X20 Flat squats X20 Gorilla kicks 3X12 High bridge 3X12 each leg Standing drops 3X12 each leg Leg pushes with band 3X20 each leg Done on the balcony in the sunshine 😎 Add a comment 2.5m, 58:11 Cross-Training - Walking 🚶Holiday stroll Split Summary === 1) 1m - 23:53(23:53/m) 97cal 2.51/26.61mph 2) 1m - 25:04(25:04/m) 83cal 2.39/4.03mph 3) 0.46m - 9:14(20:12/m) 38cal 2.97/3.53mph Add a comment	0m, 21:46 Cross-Training - Core Abs work out with Alex hotel rep Blue & another lady guest. Add a comment 4.7m, 36:27 Running - Steady-State 🏃 First run after marathon before breakfast legs felt good Split Summary === 1) 1m - 8:02(8:02/m) 118cal 7.47/13.39mph 2) 1m - 7:26(7:26/m) 119cal 8.06/9.97mph 3) 1m - 8:17(8:17/m) 118cal 7.25/9.55mph 4) 1m - 7:35(7:35/m) 119cal 7.91/8.82mph 5) 0.68m - 5:07(7:29/m) 81cal 8.02/9.08mph Add a comment 2.6m, 1:13:24 Cross-Training - Walking 🚶Holiday stroll Split Summary === 1) 1m - 31:19(31:19/m) 90cal 1.92/37.19mph 2) 1m - 28:31(28:31/m) 86cal 2.1/11.26mph 3) 0.58m - 13:35(23:15/m) 49cal 2.58/3.91mph Add a comment	0m, 20:15 Cross-Training - Strengthening Squats heel raised X20 Squats with heels flat X20 Squats with heels raised X20 Squats with heels flat X20 Gorilla kicks 3X12 High bridge 3X12 each leg Standing drops 3X12 each leg Band pushes 3X20 Add a comment 7.1m, 2:59:16 Cross-Training - Walking 🚶Walk to Es Canar and visited the hippie market got wet walking back. Split Summary === 1) 1m - 23:07(23:07/m) 84cal 2.59/5.42mph 2) 1m - 23:24(23:24/m) 82cal 2.57/3.65mph 3) 1m - 31:30(31:30/m) 80cal 1.91/4.08mph 4) 1m - 38:56(38:56/m) 81cal 1.54/4.36mph 5) 1m - 23:21(23:21/m) 86cal 2.57/5.89mph 6) 1m - 19:38(19:38/m) 80cal 3.06/4.13mph 7) 1m - 17:29(17:29/m) 81cal 3.43/3.94mph 8) 0.09m - 1:52(20:19/m) 7cal 2.95/3.61mph Add a comment	0m, 30:00 Cross-Training - Football Foot tennis with Blue Alex the rep and another lad. Add a comment 3.5m, 28:50 Running - Steady-State 🏃 Morning run before breakfast with Andy. Split Summary === 1) 1m - 8:27(8:27/m) 116cal 7.1/8.27mph 2) 1m - 8:18(8:18/m) 118cal 7.23/8.76mph 3) 1m - 7:59(7:59/m) 118cal 7.51/8.31mph 4) 0.46m - 4:05(8:56/m) 55cal 6.72/8.46mph Add a comment	5m, 45:02 Running - Steady-State 🏃 Gentle leg stretch. Stopped and walked in last mile as came across Shane on route so had a walk and chat. Warm down drills at end as well. Split Summary === 1) 1m - 8:41(8:41/m) 172cal 6.91/0mph 2) 1m - 8:28(8:28/m) 171cal 7.08/0mph 3) 1m - 8:28(8:28/m) 172cal 7.09/0mph 4) 1m - 8:28(8:28/m) 173cal 7.09/0mph 5) 1m - 10:42(10:42/m) 168cal 5.61/0mph 6) 0.01m - 15(26:05/m) 1cal 2.3/0mph Add a comment 0m, 11:50 Cross-Training - Strengthening Warm up exercises Add a comment 0m, 30:00 Cross-Training - Sports Massage H Add a comment 1.1m, 10:03 Running - Easy 🏃 Test run for Garmin Split Summary === 1) 1m - 9:02(9:02/m) 115cal 6.64/8.07mph 2) 0.11m - 1:00(8:51/m) 13cal 6.78/7.17mph Add a comment
Sat 14th Apr Apr 14	Sun 15th Apr Apr 15	Mon 16th Apr Apr 16	Tue 17th Apr Apr 17	Wed 18th Apr Apr 18	Thu 19th Apr Apr 19	Fri 20th Apr Apr 20
0m, 14:08 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment	0m, 14:49 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment 0m, 46:35 Cross-Training - Strengthening Heel raises X10 Heel & Toe walk Heel drop stretch Heel drops X10 Squats heel raised X20 Squats heels flat X20 Squats toes out X20 Repeat ^ Squats as above ^ Gorilla Kicks 3 sets of 12 Side lunges X25 each side High bridge X3 sets of 12 each leg Standing drops with weights X3 sets of 12 each leg Quadrutus exercises with band. Add a comment	4.4m, 40:23 Running - Easy 🏃 Easy going leg stretch however legs did feel surprisingly heavy. Split Summary === 1) 1m - 8:58(8:58/m) 121cal 6.7/58.57mph 2) 1m - 8:46(8:46/m) 117cal 6.85/8.64mph 3) 1m - 9:01(9:01/m) 118cal 6.66/8.25mph 4) 1m - 9:09(9:09/m) 116cal 6.56/7.87mph 5) 0.44m - 4:31(10:19/m) 50cal 5.82/7.32mph Add a comment 0m, 16:55 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment	0m, 17:32 Cross-Training - Strengthening Quadrutus exercises with band. Add a comment	-	3.8m, 1:08:04 Cross-Training - Walking Lovely day walk in the sunshine met pinktinkbmc for her lunch. Had a very nice apple and Cinnamon drink. Split Summary === 1) 1m - 17:28(17:28/m) 81cal 3.43/4.59mph 2) 1m - 19:35(19:35/m) 94cal 3.06/117.11mph 3) 1m - 17:35(17:35/m) 80cal 3.41/4.49mph 4) 0.8m - 13:26(16:43/m) 63cal 3.59/4.58mph Add a comment 0m, 20:00 Cross-Training - Other Rolling feet with frozen bottle changed foot every 2:30 minutes Add a comment	-

RRR-CAZ M50

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2018	Date	Result	WAVA
Ibiza Marathon	7 Apr	3:54:30	60.55%
Maidenhead Easter 10	30 Mar	1:12:51	70.36%
Surrey Half Marathon	11 Mar	1:35:58	70.98%
2017	Date	Result	WAVA
Gut Buster	31 Dec	1:24:49	60.43%
Dinton Challenge	13 Dec	4:11:22	56.49%
TVXC League - Handy Cross	3 Dec	44:49	55.29%
Hampshire XC League - Popham	2 Dec	44:31	70.08%
Berks Bucks & Oxon X-Country Championships	19 Nov	45:46	64.76%
TVXC League - Datchet	12 Nov	44:09	66.53%
Hampshire XC League - Queen Elizabeth Park	11 Nov	53:03	58.81%
Abingdon marathon	22 Oct	3:55:47	60.22%
Tadley Runners 10	15 Oct	1:14:05	69.19%
Reading O2O 10k	1 Oct	43:48	71.23%
Mortimer 10k	24 Sep	45:07	69.15%
Reading Roadrunners 5K	22 Sep	21:01	71.32%
Reading Roadrunners Mile	22 Sep	6:22	67.71%
Swallowfield 10K	17 Sep	42:27	73.50%
Maidenhead Half Marathon	3 Sep	1:35:19	71.47%
Headington 5	27 Aug	34:28	71.89%
Burnham Beeches Half Marathon	13 Aug	1:37:36	69.80%
Dinton Summer Series (10k)	10 Aug	45:47	68.15%
Dinton Summer Series (10k)	13 Jul	44:56	69.43%
Dinton Pastures Sundae Challenge	7 Jul	3:54:24	60.58%
Dinton Summer Series (10k)	8 Jun	43:21	71.39%
Kent Circuit Marathon	27 May	3:43:56	62.84%
Dinton Summer Series (10k)	11 May	45:14	68.42%
Woodley 10km	7 May	42:52	72.19%
Ibiza Marathon	8 Apr	3:33:11	66.01%
Reading Half Marathon	19 Mar	1:33:20	72.35%
Palmer Park 5K	24 Feb	19:51	74.90%
Bramley 20	19 Feb	2:29:24	70.27%
2016	Date	Result	WAVA
Winter Gut Buster	31 Dec	1:19:27	63.98%
TVXC League - Reading	18 Dec	36:24	67.52%
Woodley parkrun	17 Dec	21:04	70.58%
Andy Reading Memorial 10k	11 Dec	42:23	73.02%
Valencia Marathon	20 Nov	3:23:55	69.01%
Marlow Half Marathon	6 Nov	1:38:37	68.48%
Ricky Road Run incorporating the Hertfordshire Vets Champs	30 Oct	1:11:07	71.47%
Frieth Hilly 10k	16 Oct	47:25	65.27%
Midweek Dorney Lake Marathon	6 Oct	3:44:21	62.72%
Saturday Night Marathon - Thames Trail Half Marathon	3 Sep	1:49:29	61.68%
Reading AC Bank Holiday Mile Festival	29 Aug	6:03	70.68%
Dinton Summer Series (10k)	11 Aug	45:09	68.54%
Dinton Summer Series (10k)	14 Jul	45:05	68.64%
Saturday Night Marathon - Thames Trail Marathon	2 Jul	3:55:45	59.69%
Orange United 10k 5k 2.5 Colour run	25 Jun	42:00	73.68%
SCVAC Western Division - 400m	20 Jun	1:10	70.76%
SCVAC Western Division - 5000m	20 Jun	20:51	70.73%
Endure24 - lap 7	11 Jun	50:33	48.23%
Endure24 - lap 6	11 Jun	46:51	52.04%
Endure24 - lap 2	11 Jun	38:28	63.38%
Endure24 - lap 5	11 Jun	45:11	53.95%
Endure24 - lap 3	11 Jun	39:12	62.19%
Endure24 - lap 1	11 Jun	39:21	61.95%
Endure24 - lap 4	11 Jun	41:26	58.84%
Dinton Summer Series (10k)	9 Jun	44:48	68.52%
Ollie Johnson Memorial Kintbury 5	5 Jun	34:12	71.28%
Binfield 10K	22 May	43:03	71.30%
Dinton Summer Series (10k)	12 May	43:59	69.79%
Woodley 10k	8 May	43:25	70.70%
Shinfield 10k	2 May	42:12	72.74%
London Marathon	24 Apr	3:27:39	67.16%
Reading Half Marathon	3 Apr	1:33:24	71.69%
Tewkesbury parkrun #31	2 Apr	22:04	66.83%
Wokingham Half Marathon	21 Feb	1:34:53	70.57%
TVXC League - Tadley	24 Jan	45:00	54.17%
TVXC League - Bracknell	17 Jan	45:12	59.33%
Woodcote 10k	10 Jan	44:29	69.01%
Woodley parkrun	2 Jan	21:21	69.08%
2015	Date	Result	WAVA
Winter Gut Buster	28 Dec	1:18:22	64.31%
TVXC League - Metros	13 Dec	49:12	57.23%
Reading Roadrunners Bah Humbug Charity Mile	11 Dec	6:06	69.53%
TVXC League - Sandhurst	22 Nov	39:05	62.38%
TVXC League - Datchet	15 Nov	41:46	68.01%
Halloween 5 Nite Run	31 Oct	45:00	32.77%
Sanlam Bristol Bath Marathon	25 Oct	3:42:10	62.77%
Basingstoke Half Marathon	4 Oct	1:45:24	63.53%
Reading O2O 10k	4 Oct	50:16	61.07%
Maidenhead Half Marathon	6 Sep	1:43:56	64.42%
Dinton Summer Series (10k)	13 Aug	46:00	66.73%
Down Tow Up Flow Thames Towpath Half Marathon	26 Jul	1:41:31	65.96%
Wellington triathlon	19 Jul	22:11 / 50:44 / 23:18	0.00%
New Forest 10	12 Jul	1:12:08	69.87%
Dinton Summer Series (10k)	9 Jul	44:29	69.01%
Runnymede relay - long leg	4 Jul	39:41	64.50%
Orange United 10k 5k 2.5 Colour run	27 Jun	20:51	70.73%
Reading Roadrunners summer charity mile	26 Jun	6:40	63.62%
The Great Barrow Challenge 50k day one	25 Jun	5:16:32	53.81%
Endure24 - lap 8	14 Jun	44:01	54.94%
Endure24 - lap 5	14 Jun	41:03	58.92%
Endure24 - lap 7	14 Jun	41:39	58.07%
Endure24 - lap 6	14 Jun	42:00	57.58%
Endure24 - lap 4	14 Jun	41:13	58.68%
Endure24 - lap 1	13 Jun	36:43	65.87%
Endure24 - lap 3	13 Jun	37:54	63.81%
Endure24 - lap 2	13 Jun	37:10	65.07%
Dinton Summer Series (10k)	11 Jun	43:33	69.93%
SCVAC Western Division - 1500m	8 Jun	5:30	71.31%
SCVAC Western Division - 400m	8 Jun	1:11	69.28%
Chiltern Chase 10k	7 Jun	43:42	69.69%
Westminster Mile	24 May	5:56	70.92%
SCVAC Western Division - 800m	18 May	2:50	67.81%
SCVAC Western Division - 200m	18 May	31	70.35%
Royal Berkshire 10K	17 May	41:59	72.53%
Dinton Summer Series (10k)	14 May	44:07	69.03%
Marlow 5	10 May	34:38	69.83%
SCVAC Western Division - 1500m	4 May	5:34	70.45%
Woodley parkrun	2 May	20:40	70.79%
London Marathon	26 Apr	3:32:36	65.01%
Fairoaks Five	19 Apr	34:36	69.90%
Marathon Prep Race	5 Apr	3:01:55	56.71%
Woodley parkrun	28 Mar	21:05	69.40%
Reading Half Marathon	22 Mar	1:34:19	70.39%
Woodley parkrun	21 Feb	21:01	69.62%
Bramley 20	15 Feb	2:34:45	66.66%
Wokingham Half Marathon	8 Feb	1:34:27	70.29%
TVXC League - Thames Valley Triathletes	1 Feb	40:10	60.21%
TVXC League - Bracknell	18 Jan	45:11	58.88%
Woodley parkrun	1 Jan	21:34	67.84%
2014	Date	Result	WAVA
Winter Gut Buster	28 Dec	1:21:29	61.34%
TVXC League - Handy Cross	30 Nov	42:53	56.40%
TVXC League - Sandhurst	23 Nov	39:28	61.28%
Gosport Half Marathon	16 Nov	1:34:50	70.00%
TVXC League - Datchet	9 Nov	41:47	67.44%
Woodley parkrun	8 Nov	20:48	70.34%
Ricky Road Run	26 Oct	1:13:23	68.11%
Abingdon Marathon	19 Oct	3:45:20	61.34%
Mortimer 10k	28 Sep	45:46	66.54%
SEAA 6 Stage Relays (Men)	21 Sep	25:26	69.03%
Maidenhead Half Marathon	7 Sep	1:34:08	70.52%
Cheddar Gorge Half Marathon	17 Aug	2:24:24	45.97%
Dinton Pastures 10k series	14 Aug	45:43	66.61%
Down Tow Up Flow Half Marathon	27 Jul	1:40:56	65.77%
Grant & Stone Wycombe 10K	20 Jul	46:23	65.65%
Dinton Pastures 10k series Race-3	10 Jul	45:09	67.45%
Didcot 5	6 Jul	34:27	70.20%
Endure24 - lap 4	29 Jun	48:27	49.92%
Endure24 Lap 6	29 Jun	45:30	53.15%
Endure24 Lap 5	29 Jun	41:50	57.81%
Endure24	28 Jun	40:35	59.59%
Endure24 - lap 2	28 Jun	38:49	62.31%
Endure24 - lap 3	28 Jun	40:33	59.64%
Whitchurch 10k/5k	22 Jun	50:00	60.42%
Dinton Pastures 10k series	12 Jun	47:11	64.03%
Wargrave 10K	8 Jun	58:06	52.00%
BUPA Westminster Mile	24 May	8:15	50.60%
Woodley 10K	11 May	52:59	57.02%
London Marathon	13 Apr	3:43:42	61.24%
Woodley parkrun	8 Mar	21:08	68.68%
Reading Half Marathon	2 Mar	1:39:21	66.26%
Wokingham Half Marathon (CANCELLED)	9 Feb		0.00%
TVXC League - Thames Valley Triathletes	2 Feb	38:12	69.09%
2013	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	22 Dec	4:07:22	55.38%
Marlow Half Marathon	3 Nov	1:37:08	67.78%
Halloween 5 Nite Run	31 Oct	22:56	63.29%
Mortimer 10k	29 Sep	43:29	69.47%
Swallowfield 10k	22 Sep	44:09	68.42%
Green park Individual trial 1.5 mile	10 Sep	9:20	71.13%
Green park relay 1.5 mile	10 Sep	9:49	67.63%
Maidenhead Half Marathon	8 Sep	1:34:56	69.35%
Bounders Relay	16 Jul	14:18	61.90%
New Forest 10	14 Jul	1:15:08	65.98%
Dinton Pastures 10k series- 3rd	11 Jul	43:25	69.58%
Orangeunited	6 Jul	42:46	70.64%
Woodley parkrun #38	22 Jun	21:31	66.93%
Highdown Dash	16 Jun	25:59	66.51%
Dinton Pastures 10k series	13 Jun	43:10	69.44%
Reading parkrun	8 Jun	20:51	69.07%
Woodley parkrun #36	1 Jun	21:00	68.57%
Bayer Newbury 10k	26 May	45:01	66.58%
Woodley parkrun #35	25 May	20:38	69.79%
Woodley parkrun #34	18 May	20:54	68.90%
DINTON PASTURES 5k & 10K Series	16 May	43:22	69.12%
Woodley 10K	12 May	42:45	70.11%
Shinfield 10k	6 May	43:12	69.38%
Reading parkrun	4 May	21:32	66.88%
Fairoaks Five	28 Apr	35:45	66.59%
Paris Marathon	7 Apr	4:25:51	51.08%
New Forest Festival of Running 20 Miles	10 Mar		0.00%
Bramley 10	17 Feb	1:15:42	64.95%
Barratts Canterbury 10	27 Jan	1:25:40	57.39%
Woodley parkrun #18	26 Jan	23:15	61.94%
Cliveden Cross Country	6 Jan	47:20	61.15%
2012	Date	Result	WAVA
Winter Gut Buster	30 Dec	1:20:57	60.74%
TVXC League - Reading	23 Dec	46:48	50.86%
TVXC League - Metros	16 Dec	44:03	62.42%
TVXC League - Handy Cross	9 Dec	43:57	54.16%
Hampshire XC League - Popham	1 Dec	46:01	65.14%
Halloween 5 Nite Run	31 Oct	21:44	66.26%
Great South Run	28 Oct	1:10:59	69.27%
Tadley Runners 10	14 Oct	1:10:05	70.16%
Mortimer 10K	30 Sep	42:43	70.17%
Maidenhead Half Marathon	16 Sep	1:34:29	69.09%
Dinton Pastures 5k	11 Sep	23:02	62.52%
Peasemore Festival 5 Mile Challenge	9 Sep	34:56	68.14%
Reading parkrun #152 3rd anniversary	8 Sep	21:27	67.14%
Southampton parkrun #9	1 Sep	20:14	71.17%
Englefield 10k	26 Aug	47:09	63.57%
Reading parkrun #150	25 Aug	30:42	46.91%
Reading parkrun	14 Jul	21:18	67.61%
Newbury parkrun #21	23 Jun	21:02	67.93%
Reading parkrun	16 Jun	21:48	65.55%
Ollie Johnson Memorial Kintbury 5	27 May	33:01	71.54%
Woodley 10K	13 May	41:22	71.90%
Reading parkrun	12 May	32:12	44.38%
Shinfield 10K	7 May	41:50	71.09%
Reading parkrun	5 May	24:01	59.50%
London Marathon	22 Apr	3:50:39	58.37%
Reading Parkrun #130	7 Apr	21:16	67.19%
Reading Half Marathon	1 Apr	1:34:35	68.45%
Reading parkrun #129	31 Mar	32:16	44.28%
Reading Parkrun #128	24 Mar	21:56	65.15%
Bramley 20	12 Feb	2:45:46	60.65%
Reading parkrun	11 Feb	21:13	67.35%
Reading parkrun	4 Feb	38:34	37.05%
Reading parkrun	28 Jan	37:48	37.80%
TVXC League - Bracknell	22 Jan	42:42	55.32%
Reading parkrun #118	14 Jan	20:28	69.82%
TVXC League - Tadley	8 Jan	39:56	59.15%
Cliveden XC	2 Jan	48:41	58.99%
2011	Date	Result	WAVA
The Gut Buster - 10M	31 Dec	1:18:04	62.48%
black park parkrun	26 Dec	21:19	67.03%
Reading parkrun #115	24 Dec	40:18	35.46%
TVXC League - Reading	18 Dec	45:56	51.42%
TVXC League - Datchet	13 Nov	39:46	71.01%
Reading parkrun #109	12 Nov	20:51	68.53%
Marlow Half Marathon	6 Nov	1:37:17	66.55%
TVXC League - Metros	30 Oct	40:48	57.89%
Tadley Runners 10	16 Oct	1:10:33	69.13%
Reading parkrun #105	15 Oct	34:50	41.02%
Mortimer 10K	25 Sep	42:28	70.03%
Reading parkrun #100	10 Sep	21:08	67.61%
Maidenhead Half Marathon	4 Sep	1:35:51	67.55%
Reading parkrun #98	27 Aug	26:28	53.99%
Burnham Beeches Half Marathon	21 Aug	1:39:52	64.83%
Reading parkrun #97	20 Aug	21:46	65.65%
Reading parkrun #96	13 Aug	20:40	69.14%
Reading parkrun	30 Jul	35:29	40.27%
Reading parkrun #93	23 Jul	20:32	69.59%
Reading parkrun #92	16 Jul	21:22	66.87%
Reading parkrun #91	9 Jul	20:32	69.59%
Reading parkrun #89	18 Jun	26:40	53.17%
Reading parkrun #88	11 Jun	20:58	67.62%
Reading parkrun #86	28 May	25:49	54.92%
Edinburgh Marathon	22 May	3:47:37	58.65%
Woodley 10k	15 May	47:27	62.19%
Reading parkrun #84	14 May	35:56	39.45%
Reading parkrun	7 May	26:55	52.67%
Shinfield 10k	2 May	47:27	62.19%
Reading parkrun #82	30 Apr	35:48	39.60%
Frimley Lodge parkrun (The Wedding parkrun)	29 Apr	26:20	53.84%
Reading parkrun #81	23 Apr	36:18	39.06%
Kingston Breakfast Run	27 Mar	2:02:45	64.98%
Reading Half Marathon	20 Mar	1:33:06	68.97%
Reading parkrun #71	12 Feb	27:04	52.38%
TVXC League - Bracknell	30 Jan	42:40	64.56%
TVXC league - Finch Coasters	23 Jan	40:46	57.49%
Reading parkrun #66	8 Jan	27:14	52.06%
TVXC league - Reading	2 Jan	43:37	64.24%
Reading parkrun #65	1 Jan	29:51	47.50%
2010	Date	Result	WAVA
black park park run	26 Dec	27:54	50.81%
Reading parkrun #64	18 Dec	22:32	62.92%
Reading parkrun #62	4 Dec	26:45	53.00%
TVXC League - Sandhurst	28 Nov	38:43	60.53%
Reading parkrun #61	27 Nov	24:57	56.82%
Reading parkrun	13 Nov	26:49	52.87%
Halloween 5 Nite Run	31 Oct	23:49	59.53%
Reading parkrun	30 Oct	26:30	53.50%
Reading O2O 10K	3 Oct	46:30	63.46%
Ropley 10k	30 May	47:47	61.28%
2008	Date	Result	WAVA
Woodley 10k	18 May	48:55	58.96%
Reading Half Marathon	2 Mar	1:47:42	58.20%
2005	Date	Result	WAVA
Reading Half Marathon	6 Mar	1:41:18	60.42%
2000	Date	Result	WAVA
Datchet Dash	24 Jun	45:13	60.35%
Reading Half Marathon	12 Mar	1:38:47	60.19%
1993	Date	Result	WAVA
Shinfield 10k	3 May	45:10	59.45%
1990	Date	Result	WAVA
Shinfield 10k	7 May		0.00%
1989	Date	Result	WAVA
Wargrave 10K	18 Jun	44:08	60.84%
The Quantel Littlecote Challenge Hungerford	21 May	1:28:23	67.00%
Shinfield 10k	1 May	43:25	61.84%
1987	Date	Result	WAVA
Andover	14 Jun	1:33:01	63.93%
PURTON	24 May	1:30:10	65.95%
Shinfield 10k	4 May	39:15	68.68%
Bracknell Half Marathon	26 Apr	1:29:17	66.60%
Reading Half Marathon	5 Apr	1:34:55	62.65%
1986	Date	Result	WAVA
Courage half marathon	7 Sep	1:45:05	56.59%
1982	Date	Result	WAVA
Depot half marathon	6 Nov	1:40:06	62.62%