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Tumbleweed90 MS

About

Race Times

All Races

Mileage

Training

Orion Harriers

Races
148
Miles
10995
Miles
573
WAVA
73.87%
Mile
5:12
5k
17:57
5M
33:56
10k
36:21
10M
1:07:29
Half
1:26:37
Mara
4:06:59

Race Standard

Tunny (66)

Planned Races

21 Jun 19	The Golden Stag Mile
27 Jul 19	The Twilight Ultra Run
08 Sep 19	Bacchus Marathon
20 Oct 19	Chelmsford Marathon
15 Dec 19	Sikhs in the City Dawn to Dusk Ultra

Groups

This user is a member of 1500 in 2013, 1500 in 2017, 1500 miles in 2014., 1500 miles in 2016, Conquercise Game, Essex Fetchies, FetchPoint Game, Garmin Forerunners, GPS Users, New Fetch Game, Run The Sum 2018, Sub 1:30 Half, Sub 40 10K, UTMOST

2019 Targets

RUN
2000

Set your targets for 2019

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Buddies

Dist	Races	PB	WB	2010	2012	2013	2014	2015	2016	2017	2018	2019
1mi	5	5:12 5:12/mi	71.35						5:47 64.15	5:24 68.70	5:12 71.35	5:31 67.31
3km	1	11:13 6:01/mi	65.39								11:13 65.39
4km	2	14:26 5:48/mi	67.75						16:12 60.36		14:26 67.75
5km	64	17:57 5:47/mi	71.87			19:35 65.87	19:29 66.21	20:55 61.67	18:43 68.92	18:08 71.14	17:57 71.87
3.3mi	5	20:13 6:08/mi	67.78				23:45 57.69	23:31 58.26	21:53 62.61	21:16 64.43	20:13 67.78
5mi	6	33:56 6:47/mi	62.84							33:56 62.84
6mi	3	37:00 6:10/mi	70.08		42:46 60.65					38:39 67.08	37:00 70.08
10km	31	36:21 5:51/mi	73.87	54:52 49.47	41:01 65.49				40:23 66.49	38:33 69.65	36:21 73.87	38:11 70.33
10mi	3	1:07:29 6:45/mi	65.77		1:16:06 58.55					1:07:29 65.77		1:13:25 60.45
13.1mi	11	1:26:37 6:37/mi	68.37		1:42:05 58.04	1:32:32 63.99	1:33:42 63.20	1:44:48 56.50		1:28:06 67.22	1:26:37 68.37	1:28:47 66.70
26.2mi	1	4:06:59 9:26/mi	50.58			4:06:59 50.58
30mi	1	5:04:46 10:10/mi	46.93					5:04:46 46.93
69mi	1	12:54:00 11:13/mi	42.50								12:54:00 42.50

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	141	104	40	80	160	106	0	0	0	0	0	0	630
2018	200	131	163	201	239	184	61	102	158	158	189	144	1931
2018	0	3	0	0	0	0	0	3	0	0	0	0	6
2017	159	121	134	192	150	166	213	196	106	104	139	183	1866
2017	0	4	10	0	0	0	0	0	0	7	0	0	21
2016	95	93	156	97	103	117	133	202	122	68	125	180	1490
2016	0	0	0	0	0	0	0	0	8	0	0	0	8
2015	34	34	39	39	82	75	48	103	152	139	104	101	949
2014	109	82	124	141	153	101	170	107	33	42	58	34	1154
2014	7	0	4	0	0	0	0	0	0	0	0	0	11
2013	122	92	48	105	110	100	71	155	100	137	28	125	1194
2013	0	0	0	2	74	318	133	0	0	0	0	0	527
2012	122	98	105	93	117	84	122	122	68	73	97	152	1254
2011	19	22	0	0	0	0	5	34	47	25	63	36	251
2010	0	12	64	56	50	13	0	0	0	8	42	31	276

Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29
2.8mi, 32:14 Running - Coaching Split Summary === 1) 0.62m - 6:52(11:04/m) 71cal 5.42/6.01mph 2) 0.62m - 6:55(11:07/m) 75cal 5.4/8.33mph 3) 0.62m - 7:19(11:47/m) 68cal 5.09/6.05mph 4) 0.62m - 7:40(12:20/m) 63cal 4.86/5.59mph 5) 0.29m - 3:28(11:45/m) 34cal 5.11/5.2mph Add a comment	10.1mi, 1:20:04 Running - Medium Long Run Split Summary === 1) 0.62m - 5:03(8:08/m) 71cal 7.38/8.29mph 2) 0.62m - 5:06(8:12/m) 72cal 7.32/8.14mph 3) 0.62m - 5:04(8:09/m) 71cal 7.36/7.91mph 4) 0.62m - 4:37(7:26/m) 69cal 8.08/9.41mph 5) 0.62m - 5:04(8:09/m) 74cal 7.36/9.41mph 6) 0.62m - 5:11(8:20/m) 70cal 7.2/8.45mph 7) 0.62m - 5:18(8:32/m) 71cal 7.03/9.04mph 8) 0.62m - 4:49(7:45/m) 71cal 7.74/8.83mph 9) 0.62m - 5:06(8:13/m) 72cal 7.3/7.91mph 10) 0.62m - 4:48(7:44/m) 67cal 7.76/7.97mph 11) 0.62m - 5:06(8:12/m) 70cal 7.31/7.51mph 12) 0.62m - 4:48(7:43/m) 69cal 7.77/7.87mph 13) 0.62m - 4:49(7:44/m) 72cal 7.75/9.06mph 14) 0.62m - 4:36(7:25/m) 73cal 8.09/9mph 15) 0.62m - 4:42(7:34/m) 72cal 7.93/9.12mph 16) 0.62m - 4:42(7:34/m) 70cal 7.94/8.56mph 17) 0.15m - 1:16(8:23/m) 18cal 7.16/8.25mph Add a comment	3.8mi, 43:37 Running - Coaching Split Summary === 1) 0.62m - 7:04(11:23/m) 69cal 5.27/5.72mph 2) 0.62m - 7:09(11:31/m) 72cal 5.21/5.87mph 3) 0.62m - 6:56(11:10/m) 75cal 5.37/6.05mph 4) 0.62m - 7:09(11:31/m) 70cal 5.21/5.57mph 5) 0.62m - 6:47(10:56/m) 73cal 5.49/6.97mph 6) 0.62m - 8:02(12:55/m) 57cal 4.64/5.43mph 7) 0.04m - 29(12:43/m) 2cal 4.72/4.36mph Add a comment	1.3mi, 9:38 Running - Warm Down Split Summary === 1) 0.62m - 4:43(7:36/m) 64cal 7.9/8.66mph 2) 0.62m - 4:41(7:32/m) 71cal 7.97/9.08mph 3) 0.03m - 14(8:04/m) 3cal 7.44/7.72mph Add a comment 1mi, 5:32 Running - Race Split Summary === 1) 0.62m - 3:22(5:25/m) 69cal 11.07/13.25mph 2) 0.39m - 2:10(5:33/m) 42cal 10.81/11.69mph Add a comment 1.3mi, 9:56 Running - Warm Up Split Summary === 1) 0.62m - 4:47(7:42/m) 67cal 7.8/8.91mph 2) 0.36m - 2:53(8:03/m) 40cal 7.46/9.1mph 3) 0.02m - 8(6:18/m) 1cal 9.52/9.68mph 4) 0.02m - 10(8:16/m) 2cal 7.26/9.68mph 5) 0.04m - 16(6:09/m) 4cal 9.77/8.45mph 6) 0.21m - 1:42(8:08/m) 23cal 7.38/8.79mph Add a comment	6.6mi, 1:18:14 Running - General Split Summary === 1) 0.62m - 6:58(11:12/m) 69cal 5.36/7.01mph 2) 0.62m - 7:37(12:16/m) 63cal 4.89/9.23mph 3) 0.62m - 7:13(11:37/m) 65cal 5.16/5.91mph 4) 0.62m - 6:57(11:12/m) 73cal 5.36/6.51mph 5) 0.62m - 7:30(12:04/m) 69cal 4.97/5.53mph 6) 0.62m - 7:29(12:03/m) 66cal 4.98/5.68mph 7) 0.62m - 7:14(11:39/m) 71cal 5.15/6.05mph 8) 0.62m - 7:38(12:17/m) 69cal 4.89/6.57mph 9) 0.62m - 7:35(12:12/m) 64cal 4.92/5.32mph 10) 0.62m - 7:36(12:14/m) 67cal 4.9/5.68mph 11) 0.37m - 4:25(11:59/m) 37cal 5.01/5.74mph Add a comment	2.4mi, 18:49 Running - Intervals Split Summary === 1) 0.08m - 48(10:20/m) 8cal 5.81/6.07mph 2) 0.06m - 20(5:13/m) 5cal 11.51/13.82mph 3) 0.13m - 1:13(9:20/m) 15cal 6.43/13.57mph 4) 0.13m - 48(6:08/m) 14cal 9.77/10.08mph 5) 0.17m - 1:44(10:15/m) 20cal 5.85/9.81mph 6) 0.26m - 1:41(6:31/m) 29cal 9.22/10.04mph 7) 0.26m - 2:15(8:42/m) 29cal 6.9/9.14mph 8) 0.26m - 1:44(6:43/m) 28cal 8.92/9.27mph 9) 0.21m - 1:56(9:21/m) 24cal 6.42/9.06mph 10) 0.13m - 49(6:29/m) 13cal 9.25/9.81mph 11) 0.2m - 1:41(8:37/m) 22cal 6.97/9.37mph 12) 0.06m - 19(5:04/m) 5cal 11.83/14.59mph 13) 0.42m - 3:30(8:24/m) 46cal 7.15/13.75mph Add a comment 3.5mi, 26:05 Running - General Split Summary === 1) 0.62m - 5:05(8:11/m) 71cal 7.34/7.68mph 2) 0.62m - 4:56(7:56/m) 70cal 7.56/8.06mph 3) 0.62m - 4:47(7:43/m) 71cal 7.78/8.14mph 4) 0.62m - 4:13(6:47/m) 71cal 8.85/9.48mph 5) 0.62m - 4:17(6:54/m) 71cal 8.7/9.14mph 6) 0.39m - 2:46(7:06/m) 45cal 8.45/9.46mph Add a comment	-
Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5
5.1mi, 53:58 Running - General Split Summary === 1) 0.62m - 7:05(11:24/m) 73cal 5.27/7.91mph 2) 0.62m - 6:58(11:12/m) 72cal 5.36/5.89mph 3) 0.62m - 6:31(10:29/m) 71cal 5.72/6.55mph 4) 0.62m - 6:32(10:30/m) 74cal 5.71/6.14mph 5) 0.62m - 6:33(10:33/m) 73cal 5.69/6.01mph 6) 0.62m - 6:14(10:02/m) 71cal 5.98/6.55mph 7) 0.62m - 6:32(10:31/m) 73cal 5.71/6.24mph 8) 0.62m - 6:06(9:49/m) 72cal 6.12/6.87mph 9) 0.14m - 1:28(10:27/m) 16cal 5.74/6.24mph Add a comment	11.3mi, 1:19:46 Running - Medium Long Run Split Summary === 1) 0.62m - 4:35(7:23/m) 69cal 8.13/8.97mph 2) 0.62m - 4:22(7:02/m) 71cal 8.54/9.16mph 3) 0.62m - 4:23(7:04/m) 72cal 8.49/9.35mph 4) 0.62m - 4:29(7:14/m) 72cal 8.3/8.81mph 5) 0.62m - 4:28(7:12/m) 71cal 8.34/8.66mph 6) 0.62m - 4:28(7:11/m) 70cal 8.36/8.81mph 7) 0.62m - 4:25(7:06/m) 71cal 8.46/8.93mph 8) 0.62m - 4:23(7:03/m) 69cal 8.51/9.37mph 9) 0.62m - 4:25(7:06/m) 68cal 8.46/9.43mph 10) 0.62m - 4:25(7:06/m) 69cal 8.44/9.02mph 11) 0.62m - 4:25(7:06/m) 69cal 8.45/9.85mph 12) 0.62m - 3:58(6:23/m) 71cal 9.4/9.83mph 13) 0.62m - 4:13(6:48/m) 72cal 8.83/9.06mph 14) 0.62m - 4:22(7:01/m) 71cal 8.55/8.77mph 15) 0.62m - 4:23(7:04/m) 70cal 8.49/8.64mph 16) 0.62m - 4:23(7:03/m) 71cal 8.51/8.62mph 17) 0.62m - 4:29(7:12/m) 72cal 8.33/8.56mph 18) 0.62m - 4:29(7:12/m) 71cal 8.33/8.58mph 19) 0.1m - 43(7:04/m) 11cal 8.5/8.47mph Add a comment	-	7.5mi, 56:36 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 71cal 7.42/8.25mph 2) 0.62m - 4:49(7:45/m) 72cal 7.75/9.2mph 3) 0.62m - 4:46(7:41/m) 68cal 7.81/8.7mph 4) 0.62m - 4:30(7:15/m) 70cal 8.28/8.62mph 5) 0.62m - 4:36(7:23/m) 72cal 8.12/8.2mph 6) 0.62m - 4:35(7:23/m) 71cal 8.13/8.31mph 7) 0.62m - 4:58(7:59/m) 72cal 7.51/8.37mph 8) 0.62m - 5:17(8:31/m) 69cal 7.05/8.37mph 9) 0.62m - 4:42(7:34/m) 71cal 7.93/8.83mph 10) 0.62m - 4:22(7:02/m) 71cal 8.52/9.29mph 11) 0.62m - 4:30(7:14/m) 71cal 8.29/8.83mph 12) 0.62m - 4:24(7:05/m) 71cal 8.48/9.33mph 13) 0.01m - 5(8:00/m) 1cal 7.5/8.14mph Add a comment	6.3mi, 43:21 Running - Tempo Split Summary === 1) 0.62m - 4:30(7:15/m) 70cal 8.27/9.41mph 2) 0.62m - 4:27(7:10/m) 72cal 8.38/8.75mph 3) 0.62m - 4:24(7:05/m) 73cal 8.46/9.27mph 4) 0.62m - 4:10(6:43/m) 70cal 8.94/9.25mph 5) 0.62m - 4:15(6:50/m) 71cal 8.78/9.48mph 6) 0.62m - 4:08(6:39/m) 71cal 9.02/9.37mph 7) 0.62m - 4:18(6:55/m) 71cal 8.67/9.48mph 8) 0.62m - 4:08(6:39/m) 72cal 9.02/9.73mph 9) 0.62m - 4:18(6:56/m) 72cal 8.66/9.5mph 10) 0.62m - 4:10(6:42/m) 70cal 8.96/9.14mph 11) 0.08m - 33(7:03/m) 9cal 8.52/8.97mph Add a comment	4.4mi, 34:47 Running - Easy Split Summary === 1) 0.62m - 5:07(8:13/m) 69cal 7.3/8.18mph 2) 0.62m - 4:57(7:59/m) 71cal 7.52/8.33mph 3) 0.62m - 4:59(8:02/m) 71cal 7.47/8.66mph 4) 0.62m - 4:44(7:37/m) 72cal 7.88/8.6mph 5) 0.62m - 4:39(7:29/m) 73cal 8.01/9.89mph 6) 0.62m - 4:52(7:49/m) 70cal 7.67/7.89mph 7) 0.62m - 4:52(7:50/m) 72cal 7.65/8.04mph 8) 0.08m - 36(7:54/m) 8cal 7.59/7.37mph Add a comment	0.3mi, 2:23 Running - General Split Summary === 1) 0.28m - 2:23(8:39/m) 31cal 6.93/7.16mph Add a comment 6.9mi, 52:19 Running - Trail Run Split Summary === 1) 0.62m - 4:24(7:05/m) 70cal 8.46/8.72mph 2) 0.62m - 4:30(7:15/m) 72cal 8.29/8.6mph 3) 0.62m - 4:49(7:45/m) 72cal 7.74/8.62mph 4) 0.62m - 5:10(8:18/m) 67cal 7.22/7.68mph 5) 0.62m - 4:46(7:40/m) 71cal 7.83/8.31mph 6) 0.62m - 4:42(7:34/m) 74cal 7.93/9.08mph 7) 0.62m - 5:07(8:14/m) 69cal 7.29/8.22mph 8) 0.62m - 4:41(7:33/m) 68cal 7.95/8.64mph 9) 0.62m - 4:25(7:06/m) 73cal 8.45/9.18mph 10) 0.62m - 4:39(7:29/m) 72cal 8.01/9.04mph 11) 0.62m - 4:47(7:42/m) 70cal 7.8/8.54mph 12) 0.05m - 19(6:42/m) 5cal 8.96/8.25mph Add a comment
Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12
3.5mi, 26:51 Running - Easy Split Summary === 1) 0.62m - 4:59(8:02/m) 71cal 7.48/7.97mph 2) 0.62m - 5:00(8:03/m) 72cal 7.45/7.83mph 3) 0.62m - 4:45(7:39/m) 70cal 7.85/8.66mph 4) 0.62m - 4:34(7:21/m) 71cal 8.15/8.7mph 5) 0.62m - 4:43(7:36/m) 71cal 7.9/8.35mph 6) 0.37m - 2:49(7:41/m) 44cal 7.81/8.29mph Add a comment	8.2mi, 1:04:14 Running - Medium Long Run Split Summary === 1) 0.62m - 4:48(7:44/m) 71cal 7.77/8.35mph 2) 0.62m - 5:00(8:02/m) 72cal 7.46/8.29mph 3) 0.62m - 5:25(8:42/m) 68cal 6.89/8.56mph 4) 0.62m - 4:40(7:30/m) 70cal 8/8.25mph 5) 0.62m - 4:45(7:38/m) 69cal 7.86/8.58mph 6) 0.62m - 4:48(7:43/m) 72cal 7.77/8.01mph 7) 0.62m - 4:41(7:32/m) 69cal 7.96/8.54mph 8) 0.62m - 5:28(8:48/m) 71cal 6.82/7.83mph 9) 0.62m - 4:51(7:49/m) 70cal 7.68/8.04mph 10) 0.62m - 4:43(7:36/m) 68cal 7.9/8.27mph 11) 0.62m - 4:56(7:57/m) 72cal 7.55/8.52mph 12) 0.62m - 4:34(7:22/m) 72cal 8.15/8.47mph 13) 0.62m - 4:35(7:22/m) 72cal 8.14/8.72mph 14) 0.13m - 1:01(7:39/m) 15cal 7.84/8.01mph Add a comment	-	-	3.6mi, 34:34 Running - Easy Split Summary === 1) 0.55m - 3:57(7:11/m) 60cal 8.36/8.93mph 2) 0.62m - 6:02(9:43/m) 72cal 6.17/6.82mph 3) 0.62m - 6:15(10:03/m) 73cal 5.97/6.41mph 4) 0.62m - 6:57(11:11/m) 73cal 5.36/5.95mph 5) 0.62m - 6:21(10:13/m) 71cal 5.87/6.45mph 6) 0.52m - 5:02(9:45/m) 60cal 6.15/6.57mph Add a comment 6.9mi, 53:15 Running - General Split Summary === 1) 0.62m - 4:34(7:21/m) 72cal 8.16/9.2mph 2) 0.62m - 4:37(7:26/m) 71cal 8.08/8.39mph 3) 0.62m - 5:06(8:12/m) 71cal 7.32/8.04mph 4) 0.62m - 5:46(9:17/m) 69cal 6.46/8.18mph 5) 0.62m - 4:55(7:54/m) 68cal 7.59/8.18mph 6) 0.62m - 4:46(7:41/m) 70cal 7.82/8.43mph 7) 0.62m - 5:00(8:02/m) 71cal 7.46/8.81mph 8) 0.62m - 4:33(7:20/m) 70cal 8.18/8.87mph 9) 0.62m - 4:54(7:53/m) 70cal 7.61/8.43mph 10) 0.62m - 4:26(7:09/m) 71cal 8.4/9.16mph 11) 0.62m - 4:25(7:06/m) 71cal 8.45/8.68mph 12) 0.03m - 13(7:29/m) 3cal 8.01/8.5mph Add a comment	5.6mi, 44:03 Running - Easy Split Summary === 1) 0.62m - 5:10(8:19/m) 69cal 7.22/8.01mph 2) 0.62m - 4:53(7:51/m) 73cal 7.64/9.25mph 3) 0.62m - 5:13(8:23/m) 70cal 7.15/7.74mph 4) 0.62m - 5:04(8:09/m) 70cal 7.36/8.54mph 5) 0.62m - 4:44(7:38/m) 69cal 7.86/8.75mph 6) 0.62m - 4:53(7:51/m) 74cal 7.64/8.45mph 7) 0.62m - 4:33(7:20/m) 68cal 8.19/8.72mph 8) 0.62m - 4:49(7:45/m) 72cal 7.75/8.31mph 9) 0.62m - 4:33(7:19/m) 72cal 8.2/9mph 10) 0.02m - 12(9:18/m) 2cal 6.45/7.64mph Add a comment 2.3mi, 26:24 Running - Coaching Split Summary === 1) 0.62m - 7:01(11:18/m) 73cal 5.31/5.51mph 2) 0.62m - 7:10(11:32/m) 73cal 5.21/5.36mph 3) 0.62m - 7:19(11:46/m) 73cal 5.1/5.38mph 4) 0.42m - 4:55(11:47/m) 47cal 5.09/5.22mph Add a comment	4.1mi, 40:01 Running - Easy Split Summary === 1) 0.62m - 5:58(9:37/m) 70cal 6.24/7.01mph 2) 0.62m - 6:14(10:01/m) 73cal 5.99/6.39mph 3) 0.62m - 6:45(10:51/m) 72cal 5.53/6.37mph 4) 0.62m - 6:24(10:18/m) 71cal 5.83/6.62mph 5) 0.62m - 6:19(10:11/m) 72cal 5.9/6.64mph 6) 0.12m - 1:10(9:33/m) 13cal 6.28/7.2mph 7) 0.62m - 4:56(7:57/m) 72cal 7.55/8.01mph 8) 0.28m - 2:14(8:07/m) 31cal 7.39/7.49mph Add a comment 7.6mi, 54:12 Running - Tempo Split Summary === 1) 0.62m - 4:36(7:24/m) 71cal 8.12/8.85mph 2) 0.62m - 4:33(7:19/m) 72cal 8.2/8.54mph 3) 0.62m - 4:10(6:43/m) 71cal 8.94/9.5mph 4) 0.62m - 4:17(6:54/m) 73cal 8.69/9.96mph 5) 0.62m - 4:40(7:30/m) 69cal 7.99/9.5mph 6) 0.62m - 4:50(7:46/m) 68cal 7.72/8.72mph 7) 0.62m - 4:24(7:05/m) 71cal 8.48/9.04mph 8) 0.62m - 4:16(6:52/m) 70cal 8.73/9.27mph 9) 0.62m - 4:14(6:49/m) 71cal 8.8/9.35mph 10) 0.62m - 4:19(6:57/m) 71cal 8.63/9.08mph 11) 0.62m - 4:19(6:57/m) 70cal 8.64/8.95mph 12) 0.62m - 4:21(7:00/m) 71cal 8.57/8.79mph 13) 0.16m - 1:13(7:22/m) 19cal 8.15/8.79mph Add a comment
Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18	Wed 19th Jun Jun 19
-	3mi, 28:51 Running - Easy Split Summary === 1) 0.62m - 5:37(9:02/m) 70cal 6.64/9.27mph 2) 0.62m - 5:47(9:19/m) 72cal 6.44/8.2mph 3) 0.62m - 6:46(10:53/m) 73cal 5.51/5.97mph 4) 0.62m - 6:05(9:48/m) 70cal 6.12/6.7mph 5) 0.49m - 4:35(9:18/m) 57cal 6.45/9.73mph Add a comment 3.2mi, 20:42 Running - Tempo Split Summary === 1) 0.62m - 4:05(6:34/m) 70cal 9.14/9.68mph 2) 0.62m - 4:11(6:44/m) 72cal 8.91/9.31mph 3) 0.62m - 4:04(6:33/m) 71cal 9.17/9.56mph 4) 0.62m - 3:53(6:15/m) 70cal 9.6/10.04mph 5) 0.62m - 3:52(6:14/m) 71cal 9.64/10.37mph 6) 0.1m - 37(6:19/m) 10cal 9.49/10.33mph Add a comment	2mi, 22:09 Running - Coaching Split Summary === 1) 0.62m - 6:42(10:47/m) 66cal 5.57/6.78mph 2) 0.62m - 6:29(10:26/m) 72cal 5.75/6.95mph 3) 0.62m - 7:16(11:41/m) 69cal 5.13/5.49mph 4) 0.14m - 1:42(12:06/m) 17cal 4.95/5.43mph Add a comment	16mi, 1:59:51 Running - Long Run Split Summary === 1) 0.62m - 4:21(7:00/m) 65cal 8.57/9.41mph 2) 0.62m - 4:22(7:01/m) 72cal 8.55/10.14mph 3) 0.62m - 4:40(7:31/m) 69cal 7.98/9.1mph 4) 0.62m - 4:38(7:28/m) 69cal 8.04/8.45mph 5) 0.62m - 5:17(8:31/m) 67cal 7.05/9.43mph 6) 0.62m - 4:38(7:28/m) 70cal 8.04/8.77mph 7) 0.62m - 5:03(8:08/m) 72cal 7.38/9.43mph 8) 0.62m - 4:31(7:17/m) 68cal 8.24/8.2mph 9) 0.62m - 4:39(7:29/m) 68cal 8.03/8.47mph 10) 0.62m - 4:41(7:33/m) 69cal 7.95/8.83mph 11) 0.62m - 4:37(7:26/m) 71cal 8.06/8.68mph 12) 0.62m - 4:43(7:36/m) 71cal 7.9/8.47mph 13) 0.62m - 4:35(7:22/m) 65cal 8.15/8.91mph 14) 0.62m - 4:31(7:16/m) 66cal 8.26/9.23mph 15) 0.62m - 4:33(7:19/m) 72cal 8.2/8.62mph 16) 0.62m - 4:34(7:21/m) 73cal 8.17/9.43mph 17) 0.62m - 4:31(7:17/m) 71cal 8.24/8.89mph 18) 0.62m - 4:31(7:16/m) 71cal 8.25/8.62mph 19) 0.62m - 4:31(7:17/m) 71cal 8.25/9.73mph 20) 0.62m - 4:37(7:25/m) 70cal 8.08/8.56mph 21) 0.62m - 4:40(7:31/m) 70cal 7.98/9.06mph 22) 0.62m - 4:40(7:31/m) 70cal 7.98/8.97mph 23) 0.62m - 4:32(7:18/m) 66cal 8.22/9.08mph 24) 0.62m - 4:41(7:32/m) 71cal 7.97/9.18mph 25) 0.62m - 5:02(8:06/m) 71cal 7.4/8.87mph 26) 0.43m - 3:41(8:36/m) 47cal 6.97/9.37mph Add a comment	3.9mi, 30:04 Running - Easy Split Summary === 1) 0.62m - 4:58(7:59/m) 71cal 7.51/8.2mph 2) 0.62m - 4:54(7:54/m) 70cal 7.6/8.31mph 3) 0.62m - 4:41(7:32/m) 72cal 7.97/9.04mph 4) 0.62m - 5:02(8:06/m) 69cal 7.41/7.81mph 5) 0.62m - 4:42(7:33/m) 71cal 7.94/8.16mph 6) 0.62m - 4:46(7:39/m) 71cal 7.83/8.33mph 7) 0.13m - 1:02(7:40/m) 16cal 7.83/8.1mph Add a comment	7.8mi, 55:44 Running - General Split Summary === 1) 0.62m - 4:36(7:24/m) 70cal 8.11/8.58mph 2) 0.62m - 4:35(7:22/m) 71cal 8.15/8.87mph 3) 0.62m - 4:42(7:35/m) 72cal 7.92/8.25mph 4) 0.62m - 4:34(7:21/m) 71cal 8.16/8.77mph 5) 0.62m - 4:44(7:38/m) 72cal 7.86/8.43mph 6) 0.62m - 4:23(7:03/m) 69cal 8.52/9.04mph 7) 0.62m - 4:30(7:15/m) 73cal 8.27/9.04mph 8) 0.62m - 4:18(6:54/m) 71cal 8.69/9.18mph 9) 0.62m - 4:04(6:33/m) 69cal 9.16/9.85mph 10) 0.62m - 4:15(6:50/m) 70cal 8.78/9.66mph 11) 0.62m - 4:36(7:25/m) 70cal 8.1/8.89mph 12) 0.62m - 4:24(7:05/m) 73cal 8.47/9.58mph 13) 0.3m - 2:03(6:44/m) 34cal 8.92/10.31mph Add a comment 3.2mi, 35:02 Running - Coaching Split Summary === 1) 0.62m - 6:44(10:51/m) 73cal 5.53/6.41mph 2) 0.62m - 6:56(11:10/m) 74cal 5.37/5.51mph 3) 0.62m - 6:56(11:10/m) 74cal 5.37/5.66mph 4) 0.62m - 6:53(11:04/m) 74cal 5.42/7.49mph 5) 0.62m - 6:55(11:07/m) 74cal 5.39/5.85mph 6) 0.06m - 37(10:42/m) 6cal 5.61/5.32mph Add a comment	-

2019	Date	Result	WAVA
Westminster Mile	26 May	5:31	67.31%
Colchester Stampede 10k	19 May	1:08:16	39.37%
The Castle Trail	12 May	1:16:56	34.29%
Fauja Singh BEM - Birthday Challenge	31 Mar		0.00%
Queen Elizabeth Olympic Park 10km	2 Mar	38:55	69.06%
Thorpe and Egham Half Marathon	24 Feb	1:28:47	66.70%
Harrow Hill 10k Road Race	17 Feb	44:01	61.05%
The Mercury	9 Feb	1:13:25	60.45%
Queen Elizabeth Olympic Park 10km	2 Feb	38:24	69.93%
Chingford League - Epping Forest	19 Jan	32:56	64.75%
Queen Elizabeth Olympic Park 10km	5 Jan	38:11	70.33%
2018	Date	Result	WAVA
Sikhs in the City Dawn to Dusk Ultra	16 Dec	43.49 / miles	0.00%
Debden Santa Run	2 Dec	20:13	67.78%
Queen Elizabeth Olympic Park 10km	1 Dec	37:28	71.67%
Orion - Ranelagh Mob Match	4 Nov	55:17	59.16%
Queen Elizabeth Olympic Park 10km	3 Nov	40:38	66.09%
Victoria Park Autumn 10K	14 Oct	37:51	70.95%
Queen Elizabeth Olympic Park 10km	6 Oct	37:45	71.13%
Raphael parkrun	15 Sep	18:21	70.31%
Physical Shield Relay (4x3000m)	26 Jun	11:13	65.39%
Rat Race The Wall	16 Jun	12:54:00	42.50%
Midweek Road Race League Division 1 - Trent Park	7 Jun	39:53	67.33%
IAAF Run 24:1 London	6 Jun	5:24	68.71%
Barking parkrun	2 Jun	18:00	71.67%
Westminster Mile	27 May	5:12	71.35%
Midweek Road Race League Division 1 - St Albans	24 May	37:14	72.12%
Royal Parks Summer 10k Series - Race 1 - Greenwich Park	13 May	38:13	70.26%
Midweek Road Race League Division 1 - Chingford	10 May	37:00	70.08%
Pymmes parkrun	5 May	18:20	70.37%
Town Mayor's 4km Charity Fun Run	29 Apr	14:26	67.75%
Gunpowder parkrun	28 Apr	17:57	71.87%
St Clare 10k	8 Apr	38:37	69.54%
Mile End parkrun	31 Mar	18:49	68.56%
Victoria Dock parkrun	24 Mar	18:36	69.36%
Wigan 5k	18 Mar	18:20	70.37%
Haigh Woodland parkrun	17 Mar	19:36	65.82%
The Mercury	3 Mar		0.00%
Roding Valley Half Marathon	25 Feb	1:26:37	68.37%
English National XC Championships (Men)	24 Feb	55:01	59.10%
Essex Cross Country League - Basildon	10 Feb	32:19	68.06%
Queen Elizabeth Olympic Park 10km	3 Feb	36:21	73.87%
Orion - SLH Mob Match	20 Jan	53:13	61.46%
Essex Cross Country League - Writtle	13 Jan	31:34	67.16%
Queen Elizabeth Olympic Park 10km	6 Jan	37:26	71.73%
Grovelands parkrun, Enfield	1 Jan	18:26	69.98%
St Albans Parkrun	1 Jan	18:17	70.56%
2017	Date	Result	WAVA
Chingford League - Alexandra Palace	30 Dec	31:42	67.27%
Gunpowder parkrun	23 Dec	18:08	71.14%
Valentines parkrun	16 Dec	18:57	68.07%
Ware Cup	9 Dec	31:34	67.55%
Debden Santa Run	3 Dec	21:16	64.43%
Queen Elizabeth Olympic Park 10km	2 Dec	38:33	69.65%
Essex Cross Country League - Hockley	25 Nov	35:44	65.26%
Orion - Blackheath Mob Match	18 Nov	1:00:00	54.51%
Chingford League - Hog Hill	7 Nov	19:36	65.82%
Queen Elizabeth Olympic Park 10km	4 Nov	40:38	66.08%
Essex Cross Country League - Horseheath	28 Oct	36:07	58.70%
Chingford League - Jubilee Park	21 Oct	34:04	62.59%
Orion Winter 5 Mile Handicap	14 Oct	34:48	61.28%
Queen Elizabeth Olympic Park 10km	7 Oct	39:07	68.64%
St Albans Stampede - 12hr Solo	2 Sep	24 / miles	0.00%
Roding Valley parkrun	5 Aug	18:48	68.62%
Roding Valley parkrun	29 Jul	18:36	69.35%
Roding Valley parkrun	15 Jul	18:30	69.73%
Southend Half Marathon	9 Jul	1:28:06	67.22%
Midweek Road Race League Division 1 - Chingford	6 Jul	38:39	67.08%
Roding Valley parkrun	1 Jul	18:41	69.05%
John Clarke Memorial Fell Race	23 Jun	25:48	48.28%
Olympic Park 5K (East End Road Runners)	21 Jun	19:26	66.38%
Midweek Road Race League Division 1 - Trent Park	15 Jun	39:57	67.21%
Decathlon Sports Series 5K - Harlow	4 Jun	19:13	67.13%
Westminster Mile	28 May	5:24	68.70%
Midweek Road Race League Division 1 - St Albans	25 May	39:06	68.67%
Gunpowder parkrun	20 May	19:03	67.72%
Great Baddow 10	14 May	1:07:29	65.77%
Midweek Road Race League Division 1 - Royston	11 May	39:53	67.32%
Orion Summer 5 Mile Handicap	6 May	33:56	62.84%
Hackney Marshes parkrun	15 Apr	18:28	69.86%
St Clare 10k	9 Apr	39:28	68.03%
Roding Valley parkrun	1 Apr	18:45	68.80%
Orion 15	25 Mar	1:58:54	57.03%
Hampton Court Palace Half Marathon	19 Mar	1:29:20	66.29%
Queen Elizabeth Olympic Park 10km	4 Mar	39:50	67.41%
Roding Valley Half Marathon	26 Feb	1:31:13	64.92%
Queen Elizabeth Olympic Park 10km	4 Feb	38:51	69.11%
Roding Valley parkrun	14 Jan	18:59	67.95%
Queen Elizabeth Olympic Park 10km	7 Jan	39:08	68.61%
2016	Date	Result	WAVA
Gunpowder parkrun	24 Dec	18:43	68.92%
Gunpowder parkrun	17 Dec	19:21	66.67%
Queen Elizabeth Olympic Park 10km	3 Dec	40:23	66.49%
Loughton Santa Run	27 Nov	21:53	62.61%
Gunpowder parkrun	26 Nov		0.00%
Chelmsford Central parkrun	19 Nov	19:53	64.88%
Gunpowder parkrun	12 Nov	20:24	63.24%
Queen Elizabeth Olympic Park 10km	5 Nov	56:30	47.52%
Gunpowder parkrun	8 Oct	19:56	64.72%
Queen Elizabeth Olympic Park 10km	1 Oct	42:00	63.93%
Gunpowder parkrun	24 Sep		0.00%
Gunpowder parkrun	17 Sep		0.00%
St Albans Stampede - 12hr Solo	3 Sep	40 / miles	0.00%
Brentwood parkrun	27 Aug	22:10	58.20%
Gunpowder parkrun	6 Aug		0.00%
Gunpowder parkrun	30 Jul		0.00%
Gunpowder parkrun	23 Jul		0.00%
Gunpowder parkrun	2 Jul		0.00%
Gunpowder parkrun	25 Jun		0.00%
St Albans Striders Summer Solstice 10k	17 Jun	43:16	62.06%
Gunpowder parkrun	4 Jun	19:54	64.82%
Westminster Mile	29 May	5:47	64.15%
Gunpowder parkrun	28 May	27:50	46.35%
Gunpowder parkrun	21 May	20:32	62.82%
Gunpowder parkrun	14 May	23:52	54.05%
Gunpowder parkrun	7 May	26:17	49.08%
Gunpowder parkrun	23 Apr	19:59	64.55%
Town Mayor's 4km Charity Fun Run	17 Apr	16:12	60.36%
Gunpowder parkrun	16 Apr	24:25	52.83%
Gunpowder parkrun	9 Apr	20:29	62.98%
Gunpowder parkrun	2 Apr	32:49	39.31%
Gunpowder parkrun	26 Mar	34:19	37.59%
Gunpowder parkrun	19 Mar	21:05	61.19%
Gunpowder parkrun	5 Mar	21:02	61.33%
Gunpowder parkrun	23 Jan	20:29	62.98%
Gunpowder parkrun	16 Jan	20:34	62.72%
Gunpowder parkrun	9 Jan	20:51	61.87%
2015	Date	Result	WAVA
Loughton Santa Run	29 Nov	23:31	58.26%
Gunpowder parkrun	21 Nov	20:55	61.67%
Pollok parkrun, Glasgow	31 Oct	22:46	56.66%
Stort 30	25 Oct	5:04:46	46.93%
Gunpowder parkrun	10 Oct	21:36	59.72%
Southend Half Marathon	14 Jun	1:44:48	56.50%
2014	Date	Result	WAVA
Loughton Santa Run	30 Nov	23:45	57.69%
Gunpowder parkrun	9 Aug	19:49	65.10%
Gunpowder parkrun	2 Aug	19:37	65.76%
Gunpowder parkrun	19 Jul	19:48	65.15%
Gunpowder parkrun	5 Jul	19:52	64.93%
Gunpowder parkrun	28 Jun	20:16	63.65%
Gunpowder parkrun	17 May	19:47	65.21%
Gunpowder parkrun	22 Mar	19:29	66.21%
Roding Valley Half Marathon	9 Mar	1:33:42	63.20%
Gunpowder parkrun	22 Feb	19:38	65.70%
Gunpowder parkrun	15 Feb	20:50	61.92%
Gunpowder parkrun	25 Jan	19:36	65.82%
Gunpowder parkrun	18 Jan	19:42	65.48%
Gunpowder parkrun	4 Jan	20:22	63.34%
2013	Date	Result	WAVA
BMW Frankfurt Marathon	27 Oct	4:06:59	50.58%
Gunpowder parkrun	21 Sep	19:45	65.32%
Temple Newsam parkrun	14 Sep	20:36	62.62%
Gunpowder parkrun	6 Jul	19:54	64.82%
Southend Half Marathon	9 Jun	1:32:37	63.94%
Gunpowder parkrun	18 May	19:35	65.87%
Gunpowder parkrun	4 May	19:52	64.93%
Roding Valley Half Marathon	3 Mar	1:32:32	63.99%
2012	Date	Result	WAVA
St Albans Half Marathon	10 Jun	1:42:05	58.04%
St Albans 10k	13 May	41:01	65.49%
Sport Relief London Mile (1,3 and 6 mile events)	25 Mar	42:46	60.65%
Silverstone Half Marathon	11 Mar	1:53:12	52.34%
Fred Hughes 10	22 Jan	1:16:06	58.55%
2010	Date	Result	WAVA
Whipsnade Zoo 10k	6 Jun	54:52	49.47%

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