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Tumbleweed90 MS

About

Race Times

All Races

Mileage

Training

Orion Harriers

Races
140
Miles
10565
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

Planned Races

24 Feb 19	Thorpe and Egham Half Marathon
02 Mar 19	Queen Elizabeth Olympic Park 10km
03 Mar 19	Roding Valley Half Marathon
10 Mar 19	Vitality Big Mile
31 Mar 19	Fauja Singh BEM - Birthday Challenge
14 Apr 19	Boston Marathon UK
19 Apr 19	Enigma Good Friday Marathon
19 May 19	Colchester Stampede 10k
26 May 19	Westminster Mile
02 Jun 19	Walled City Marathon
13 Jul 19	Spitfire Scramble
27 Jul 19	The Twilight Ultra Run

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	Race	Best	Pace	WAVA	Races	2010	2012	2013	2014	2015	2016	2017	2018	2019
1mi	Westminster Mile1mi	5:12	5:12	71.35	4						5:47	5:24	5:12
4km	Town Mayor's 4km Charity Fun Run4km	14:26	5:48	67.75	2						16:12		14:26
5km	Gunpowder parkrun5km	17:57	5:47	71.87	64			19:35	19:29	20:55	18:43	18:08	17:57
3.3mi	Debden Santa Run3.3mi	20:13	6:08	67.78	5				23:45	23:31	21:53	21:16	20:13
5mi	Orion Summer 5 Mile Handicap5mi	33:56	6:47	62.84	1							33:56
6mi	Midweek Road Race League Division 1 - Chingford6mi	37:00	6:10	70.08	3		42:46					38:39	37:00
10km	Queen Elizabeth Olympic Park 10km10km	36:21	5:51	73.87	28	54:52	41:01				40:23	38:33	36:21	38:11
10mi	Great Baddow 1010mi	1:07:29	6:45	65.77	2		1:16:06					1:07:29
13.1mi	Roding Valley Half Marathon13.1mi	1:26:37	6:37	68.37	10		1:42:05	1:32:32	1:33:42	1:44:48		1:28:06	1:26:37
26.2mi	BMW Frankfurt Marathon26.2mi	4:06:59	9:26	50.58	1			4:06:59
30mi	Stort 3030mi	5:04:46	10:10	46.93	1					5:04:46
69mi	Rat Race The Wall69mi	12:54:00	11:13	42.50	1								12:54:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	141	60	0	0	0	0	0	0	0	0	0	0	201
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

Wed 23rd Jan Jan 23	Thu 24th Jan Jan 24	Fri 25th Jan Jan 25	Sat 26th Jan Jan 26	Sun 27th Jan Jan 27	Mon 28th Jan Jan 28	Tue 29th Jan Jan 29
8.2mi, 58:52 Running - Trail Run Split Summary === 1) 0.62m - 5:30(8:51/m) 148/168bpm 60cal 6.77/8.56mph 2) 0.62m - 4:33(7:19/m) 158/165bpm 55cal 8.19/9.04mph 3) 0.62m - 4:34(7:22/m) 169/186bpm 58cal 8.15/8.95mph 4) 0.62m - 4:21(7:01/m) 170/180bpm 56cal 8.56/9.31mph 5) 0.62m - 4:35(7:22/m) 174/185bpm 61cal 8.15/9.58mph 6) 0.62m - 4:37(7:26/m) 179/187bpm 63cal 8.07/9.37mph 7) 0.62m - 4:21(7:00/m) 180/185bpm 60cal 8.56/9.25mph 8) 0.62m - 3:48(6:07/m) 179/188bpm 52cal 9.81/9.87mph 9) 0.62m - 4:47(7:43/m) 177/187bpm 65cal 7.78/10mph 10) 0.62m - 4:08(6:39/m) 178/193bpm 56cal 9.01/10.02mph 11) 0.62m - 4:05(6:34/m) 179/186bpm 55cal 9.14/9.33mph 12) 0.62m - 4:06(6:36/m) 179/185bpm 56cal 9.08/10.02mph 13) 0.62m - 4:34(7:21/m) 171/183bpm 55cal 8.16/9.35mph 14) 0.09m - 51(9:03/m) 170/172bpm 10cal 6.63/7.22mph Add a comment	5.6mi, 1:09:47 Running - Coaching Split Summary === 1) 0.62m - 7:24(11:55/m) 156/171bpm 87cal 5.04/6.7mph 2) 0.62m - 7:44(12:26/m) 163/169bpm 97cal 4.83/5.05mph 3) 0.62m - 7:29(12:03/m) 167/172bpm 96cal 4.98/5.28mph 4) 0.62m - 7:36(12:14/m) 177/188bpm 105cal 4.91/5.32mph 5) 0.62m - 7:50(12:36/m) 172/188bpm 103cal 4.76/4.91mph 6) 0.62m - 7:54(12:43/m) 168/173bpm 100cal 4.72/5.34mph 7) 0.62m - 7:46(12:30/m) 169/178bpm 100cal 4.8/5.51mph 8) 0.62m - 7:49(12:35/m) 171/180bpm 101cal 4.77/5.43mph 9) 0.62m - 7:50(12:36/m) 167/173bpm 97cal 4.76/5.13mph 10) 0.03m - 24(12:29/m) 162/163bpm 4cal 4.81/5.03mph Add a comment	3.9mi, 29:25 Running - Easy Split Summary === 1) 0.62m - 4:57(7:58/m) 144/182bpm 46cal 7.53/7.95mph 2) 0.62m - 4:48(7:43/m) 180/185bpm 59cal 7.77/8.29mph 3) 0.62m - 4:15(6:50/m) 184/188bpm 54cal 8.79/9.25mph 4) 0.62m - 4:55(7:55/m) 186/191bpm 65cal 7.58/8.95mph 5) 0.62m - 4:54(7:52/m) 189/196bpm 66cal 7.62/7.87mph 6) 0.62m - 3:55(6:19/m) 195/200bpm 56cal 9.5/9.93mph 7) 0.21m - 1:42(7:55/m) 192/196bpm 23cal 7.58/9.75mph Add a comment	1.5mi, 14:18 Running - Warm Down Split Summary === 1) 0.62m - 4:36(7:24/m) 166/181bpm 54cal 8.11/9mph 2) 0.62m - 7:08(11:29/m) 168/178bpm 85cal 5.23/7.66mph 3) 0.25m - 2:34(10:29/m) 171/176bpm 31cal 5.73/6.1mph Add a comment 3.1mi, 19:05 Running - parkrun Split Summary === 1) 0.62m - 3:56(6:20/m) 148/197bpm 39cal 9.47/12.42mph 2) 0.62m - 3:42(5:57/m) 162/188bpm 42cal 10.08/10.4mph 3) 0.62m - 3:59(6:25/m) 158/167bpm 43cal 9.36/10.5mph 4) 0.62m - 3:46(6:04/m) 162/171bpm 42cal 9.88/10.6mph 5) 0.6m - 3:41(6:06/m) 166/186bpm 42cal 9.83/11.54mph Add a comment 1.1mi, 8:04 Running - Warm Up Split Summary === 1) 0.62m - 4:56(7:56/m) 128/160bpm 39cal 7.56/9.06mph 2) 0.45m - 3:08(6:57/m) 146/173bpm 31cal 8.64/9.14mph Add a comment	4.4mi, 29:53 Running - General Split Summary === 1) 0.62m - 4:13(6:48/m) 147/162bpm 43cal 8.83/11.04mph 2) 0.62m - 4:22(7:01/m) 155/161bpm 48cal 8.54/8.62mph 3) 0.62m - 4:27(7:10/m) 160/165bpm 50cal 8.37/8.93mph 4) 0.62m - 4:35(7:23/m) 166/172bpm 53cal 8.13/8.91mph 5) 0.62m - 4:08(6:39/m) 168/179bpm 49cal 9.02/10.77mph 6) 0.62m - 4:00(6:26/m) 172/178bpm 48cal 9.33/10.5mph 7) 0.62m - 4:05(6:34/m) 174/184bpm 50cal 9.14/9.73mph 8) 0.01m - 3(4:50/m) 170/170bpm 12.41/9.18mph Add a comment	1.3mi, 8:49 Running - General Split Summary === 1) 0.62m - 4:25(7:06/m) 161/169bpm 49cal 8.45/9.23mph 2) 0.62m - 4:20(6:58/m) 168/179bpm 52cal 8.62/9.68mph 3) 0.01m - 5(7:40/m) 178/179bpm 1cal 7.83/7.91mph Add a comment 2.5mi, 28:59 Running - Coaching Split Summary === 1) 0.38m - 4:20(11:24/m) 164/176bpm 53cal 5.26/5.55mph 2) 0.06m - 30(8:59/m) 164/166bpm 6cal 6.68/6.89mph 3) 0.05m - 37(11:19/m) 168/172bpm 7cal 5.3/6.1mph 4) 0.07m - 38(9:23/m) 167/168bpm 8cal 6.4/6.01mph 5) 0.21m - 2:29(12:00/m) 161/168bpm 30cal 5/6.03mph 6) 0.08m - 49(9:40/m) 167/169bpm 10cal 6.2/6.18mph 7) 0.15m - 1:48(12:10/m) 164/168bpm 22cal 4.93/5.93mph 8) 0.07m - 44(9:45/m) 164/166bpm 9cal 6.15/5.93mph 9) 0.36m - 4:24(12:24/m) 168/178bpm 55cal 4.84/7.06mph 10) 0.08m - 48(9:26/m) 169/172bpm 10cal 6.36/6.16mph 11) 0.32m - 3:44(11:47/m) 167/173bpm 46cal 5.09/5.97mph 12) 0.1m - 56(9:25/m) 166/168bpm 11cal 6.37/6.28mph 13) 0.58m - 7:12(12:23/m) 164/172bpm 88cal 4.84/6.12mph Add a comment 2.6mi, 17:52 Running - General Split Summary === 1) 0.62m - 4:22(7:02/m) 141/150bpm 44cal 8.53/9.6mph 2) 0.62m - 4:28(7:11/m) 146/155bpm 48cal 8.36/9.02mph 3) 0.62m - 4:14(6:49/m) 157/164bpm 49cal 8.8/9.16mph 4) 0.62m - 4:18(6:55/m) 165/183bpm 52cal 8.68/9.52mph 5) 0.07m - 31(7:02/m) 162/164bpm 6cal 8.52/9.48mph Add a comment	6.9mi, 53:00 Running - Easy Split Summary === 1) 0.62m - 5:05(8:11/m) 146/152bpm 53cal 7.33/7.87mph 2) 0.59m - 4:55(8:17/m) 160/172bpm 57cal 7.24/7.78mph 3) 0.06m - 30(8:30/m) 156/157bpm 5cal 7.06/6.89mph 4) 0.06m - 30(8:21/m) 157/158bpm 5cal 7.19/6.97mph 5) 0.14m - 1:00(7:03/m) 159/160bpm 11cal 8.52/8.37mph 6) 0.12m - 1:00(8:06/m) 160/166bpm 11cal 7.41/8.6mph 7) 0.29m - 2:00(6:52/m) 168/183bpm 24cal 8.73/9.12mph 8) 0.12m - 1:00(8:17/m) 169/175bpm 12cal 7.25/8.66mph 9) 0.34m - 3:00(8:48/m) 169/174bpm 36cal 6.82/7.89mph 10) 0.19m - 1:30(8:06/m) 169/172bpm 18cal 7.41/7.85mph 11) 0.53m - 4:00(7:31/m) 170/173bpm 48cal 7.97/8.89mph 12) 0.4m - 3:00(7:34/m) 174/180bpm 37cal 7.93/8.54mph 13) 0.62m - 4:40(7:31/m) 177/185bpm 60cal 7.97/8.66mph 14) 0.04m - 20(8:00/m) 176/178bpm 4cal 7.5/7.83mph 15) 0.39m - 3:00(7:46/m) 180/189bpm 39cal 7.73/8.06mph 16) 0.56m - 4:00(7:06/m) 180/187bpm 52cal 8.45/8.81mph 17) 0.4m - 3:00(7:31/m) 181/184bpm 39cal 7.98/8.41mph 18) 0.37m - 3:00(8:11/m) 180/185bpm 39cal 7.34/7.85mph 19) 0.2m - 1:30(7:36/m) 173/178bpm 18cal 7.9/8.04mph 20) 0.3m - 2:00(6:36/m) 176/179bpm 25cal 9.09/9.81mph 21) 0.13m - 1:00(7:59/m) 174/177bpm 12cal 7.52/9.52mph 22) 0.15m - 1:00(6:35/m) 177/179bpm 12cal 9.11/9.52mph 23) 0.06m - 30(9:02/m) 174/177bpm 6cal 6.64/9.29mph 24) 0.08m - 30(6:35/m) 175/177bpm 6cal 9.12/9.29mph 25) 0.12m - 1:00(8:16/m) 176/179bpm 12cal 7.25/8.64mph Add a comment
Wed 30th Jan Jan 30	Thu 31st Jan Jan 31	Fri 1st Feb Feb 1	Sat 2nd Feb Feb 2	Sun 3rd Feb Feb 3	Mon 4th Feb Feb 4	Tue 5th Feb Feb 5
15mi, 2:16:51 Running - Long Run Split Summary === 1) 0.62m - 4:03(6:31/m) 130/141bpm 36cal 9.2/11.52mph 2) 0.62m - 4:23(7:03/m) 141/150bpm 45cal 8.52/8.81mph 3) 0.62m - 5:20(8:35/m) 149/161bpm 59cal 6.99/9.29mph 4) 0.62m - 6:48(10:57/m) 156/164bpm 80cal 5.48/6.16mph 5) 0.62m - 7:27(11:59/m) 160/168bpm 87cal 5/6.55mph 6) 0.62m - 6:15(10:04/m) 170/178bpm 78cal 5.96/6.76mph 7) 0.62m - 6:51(11:02/m) 165/172bpm 80cal 5.44/7.49mph 8) 0.62m - 5:10(8:18/m) 169/182bpm 63cal 7.23/7.58mph 9) 0.62m - 5:16(8:28/m) 175/180bpm 68cal 7.08/7.53mph 10) 0.14m - 1:13(8:58/m) 173/176bpm 15cal 6.69/7.85mph 11) 0.62m - 5:08(8:15/m) 176/188bpm 67cal 7.27/7.83mph 12) 0.62m - 5:40(9:06/m) 180/186bpm 76cal 6.59/8.1mph 13) 0.62m - 5:33(8:56/m) 177/182bpm 73cal 6.72/7.85mph 14) 0.62m - 5:17(8:31/m) 177/186bpm 69cal 7.05/7.95mph 15) 0.62m - 5:02(8:06/m) 175/184bpm 63cal 7.4/8.08mph 16) 0.62m - 5:08(8:15/m) 177/185bpm 67cal 7.27/8.16mph 17) 0.62m - 5:12(8:22/m) 176/182bpm 67cal 7.17/7.85mph 18) 0.62m - 5:46(9:17/m) 172/181bpm 68cal 6.46/7.33mph 19) 0.62m - 7:03(11:21/m) 171/178bpm 85cal 5.29/6.1mph 20) 0.62m - 6:30(10:28/m) 169/174bpm 77cal 5.74/6.16mph 21) 0.62m - 6:26(10:21/m) 167/172bpm 73cal 5.79/6.37mph 22) 0.62m - 6:05(9:48/m) 169/175bpm 70cal 6.12/6.7mph 23) 0.62m - 5:38(9:04/m) 170/180bpm 66cal 6.61/7.43mph 24) 0.62m - 5:13(8:23/m) 170/180bpm 61cal 7.16/7.58mph 25) 0.6m - 4:23(7:17/m) 172/180bpm 53cal 8.23/8.5mph Add a comment	6.2mi, 1:16:53 Running - Coaching Split Summary === 1) 0.62m - 7:18(11:45/m) 134/153bpm 68cal 5.11/5.53mph 2) 0.62m - 7:35(12:13/m) 120/132bpm 52cal 4.91/5.22mph 3) 0.62m - 7:45(12:28/m) 135/152bpm 69cal 4.81/4.99mph 4) 0.62m - 7:41(12:22/m) 170/181bpm 97cal 4.85/5.03mph 5) 0.62m - 7:46(12:30/m) 169/187bpm 97cal 4.8/5.11mph 6) 0.62m - 7:48(12:33/m) 172/179bpm 99cal 4.78/5.07mph 7) 0.62m - 7:46(12:31/m) 171/175bpm 98cal 4.8/4.93mph 8) 0.62m - 7:37(12:15/m) 170/176bpm 95cal 4.9/5.16mph 9) 0.62m - 7:45(12:28/m) 171/179bpm 97cal 4.81/5.01mph 10) 0.62m - 7:50(12:36/m) 171/182bpm 98cal 4.76/5.38mph 11) 0m - 2(20:09/m) 172/172bpm 2.98/4.05mph Add a comment	-	6.3mi, 38:24 Running - Race Split Summary === 1) 0.62m - 3:39(5:52/m) 138/159bpm 33cal 10.23/11.08mph 2) 0.62m - 3:44(6:00/m) 148/151bpm 38cal 10/10.73mph 3) 0.62m - 3:45(6:02/m) 151/155bpm 39cal 9.94/10.21mph 4) 0.62m - 3:57(6:22/m) 138/159bpm 32cal 9.44/10.44mph 5) 0.62m - 3:50(6:11/m) 140/165bpm 32cal 9.71/10.23mph 6) 0.62m - 3:50(6:10/m) 162/186bpm 42cal 9.73/10.27mph 7) 0.62m - 3:53(6:15/m) 165/172bpm 43cal 9.59/10.67mph 8) 0.62m - 3:51(6:12/m) 165/171bpm 43cal 9.68/9.98mph 9) 0.62m - 3:52(6:14/m) 168/171bpm 44cal 9.64/11mph 10) 0.62m - 3:49(6:08/m) 168/173bpm 43cal 9.78/10.08mph 11) 0.04m - 14(5:29/m) 160/163bpm 2cal 10.93/10.48mph Add a comment 0.6mi, 4:52 Running - Warm Up Split Summary === 1) 0.62m - 4:42(7:34/m) 142/161bpm 45cal 7.92/9.93mph 2) 0.02m - 10(7:03/m) 154/155bpm 1cal 8.51/9.68mph Add a comment	-	3.4mi, 26:32 Running - Easy Split Summary === 1) 0.62m - 4:55(7:55/m) 140/149bpm 49cal 7.58/8.12mph 2) 0.62m - 4:59(8:01/m) 148/151bpm 54cal 7.49/7.66mph 3) 0.62m - 4:55(7:55/m) 174/204bpm 64cal 7.58/8.16mph 4) 0.62m - 4:49(7:46/m) 181/188bpm 65cal 7.73/8.35mph 5) 0.62m - 4:44(7:38/m) 183/188bpm 64cal 7.87/8.6mph 6) 0.28m - 2:09(7:48/m) 185/188bpm 29cal 7.69/7.97mph Add a comment	-
Wed 6th Feb Feb 6	Thu 7th Feb Feb 7	Fri 8th Feb Feb 8	Sat 9th Feb Feb 9	Sun 10th Feb Feb 10	Mon 11th Feb Feb 11	Tue 12th Feb Feb 12
8.5mi, 1:02:46 Running - Fartleks Split Summary === 1) 0.62m - 4:51(7:49/m) 135/146bpm 46cal 7.68/8.47mph 2) 0.62m - 5:03(8:07/m) 144/148bpm 53cal 7.39/7.78mph 3) 0.01m - 6(7:46/m) 143/144bpm 1cal 7.73/6.82mph 4) 0.08m - 30(6:39/m) 145/147bpm 5cal 9.02/9.1mph 5) 0.06m - 30(8:22/m) 145/146bpm 5cal 7.17/9.14mph 6) 0.17m - 1:00(6:03/m) 146/148bpm 10cal 9.91/9.87mph 7) 0.1m - 1:00(10:02/m) 150/160bpm 11cal 5.98/9.35mph 8) 0.26m - 2:00(7:49/m) 157/181bpm 23cal 7.67/8.91mph 9) 0.1m - 1:00(10:02/m) 168/181bpm 12cal 5.98/6.49mph 10) 0.43m - 3:00(7:02/m) 162/167bpm 35cal 8.54/9.75mph 11) 0.21m - 1:30(7:18/m) 156/161bpm 17cal 8.21/8.12mph 12) 0.58m - 4:00(6:52/m) 164/173bpm 47cal 8.73/10.23mph 13) 0.37m - 3:00(8:00/m) 171/178bpm 37cal 7.49/7.83mph 14) 0.62m - 4:12(6:45/m) 174/179bpm 53cal 8.89/9.41mph 15) 0.12m - 48(6:35/m) 174/178bpm 10cal 9.1/9.27mph 16) 0.38m - 3:00(7:48/m) 170/175bpm 37cal 7.7/9.18mph 17) 0.62m - 3:47(6:05/m) 174/184bpm 48cal 9.88/10.31mph 18) 0.04m - 13(5:59/m) 173/175bpm 2cal 10.02/10.42mph 19) 0.36m - 3:00(8:26/m) 174/182bpm 38cal 7.12/10.35mph 20) 0.45m - 3:00(6:40/m) 177/181bpm 39cal 9/9.02mph 21) 0.13m - 1:30(11:31/m) 173/180bpm 19cal 5.21/8.85mph 22) 0.29m - 2:00(6:58/m) 178/182bpm 26cal 8.62/8.68mph 23) 0.13m - 1:00(7:37/m) 175/179bpm 12cal 7.87/8.16mph 24) 0.15m - 1:00(6:34/m) 176/180bpm 12cal 9.14/9.31mph 25) 0.07m - 30(7:16/m) 182/188bpm 6cal 8.27/9.14mph 26) 0.07m - 30(7:15/m) 182/184bpm 6cal 8.27/8.72mph 27) 0.46m - 3:32(7:39/m) 177/182bpm 45cal 7.84/8.77mph 28) 0.01m - 11(31:45/m) 177/178bpm 2cal 1.89/7.6mph 29) 0.18m - 1:08(6:25/m) 178/180bpm 14cal 9.36/9.48mph 30) 0.09m - 43(7:43/m) 177/179bpm 9cal 7.78/9.31mph 31) 0.27m - 1:43(6:28/m) 176/183bpm 22cal 9.28/9.73mph 32) 0.18m - 1:26(8:01/m) 169/177bpm 17cal 7.49/9.23mph 33) 0.18m - 1:08(6:25/m) 171/173bpm 14cal 9.35/10.12mph 34) 0.12m - 55(7:32/m) 166/174bpm 10cal 7.96/9.31mph Add a comment	3.8mi, 44:49 Running - Coaching Split Summary === 1) 0.62m - 6:56(11:10/m) 142/178bpm 71cal 5.37/5.74mph 2) 0.62m - 7:25(11:56/m) 156/167bpm 87cal 5.02/5.34mph 3) 0.62m - 7:42(12:24/m) 160/171bpm 91cal 4.84/5.34mph 4) 0.62m - 7:37(12:15/m) 166/172bpm 94cal 4.9/6.3mph 5) 0.62m - 7:21(11:49/m) 166/171bpm 90cal 5.08/5.32mph 6) 0.62m - 7:22(11:51/m) 166/172bpm 90cal 5.06/5.38mph 7) 0.03m - 26(12:51/m) 163/164bpm 5cal 4.67/5.11mph Add a comment	5.2mi, 40:31 Running - Easy Split Summary === 1) 0.62m - 4:49(7:44/m) 140/152bpm 45cal 7.75/8.54mph 2) 0.62m - 5:00(8:02/m) 154/165bpm 53cal 7.46/7.74mph 3) 0.62m - 4:51(7:49/m) 164/175bpm 54cal 7.68/8.29mph 4) 0.62m - 4:39(7:30/m) 167/175bpm 52cal 8.01/8.77mph 5) 0.62m - 4:42(7:33/m) 168/175bpm 53cal 7.95/8.45mph 6) 0.62m - 4:48(7:43/m) 168/179bpm 55cal 7.77/8.58mph 7) 0.62m - 4:52(7:50/m) 168/181bpm 55cal 7.65/8.68mph 8) 0.62m - 4:50(7:46/m) 172/182bpm 56cal 7.72/7.93mph 9) 0.26m - 2:01(7:47/m) 172/178bpm 23cal 7.71/7.72mph Add a comment	1.5mi, 13:07 Running - General Split Summary === 1) 0.62m - 5:33(8:56/m) 165/180bpm 65cal 6.72/7.81mph 2) 0.62m - 5:26(8:45/m) 174/187bpm 68cal 6.86/7.74mph 3) 0.26m - 2:08(8:11/m) 179/188bpm 27cal 7.33/7.33mph Add a comment 1.5mi, 11:30 Running - General Split Summary === 1) 0.62m - 4:35(7:23/m) 164/174bpm 53cal 8.13/8.75mph 2) 0.62m - 5:00(8:03/m) 170/178bpm 61cal 7.46/8.37mph 3) 0.23m - 1:55(8:12/m) 170/176bpm 23cal 7.31/7.91mph Add a comment 9.8mi, 1:13:25 Running - Race Split Summary === 1) 0.62m - 4:41(7:32/m) 177/183bpm 59cal 7.97/9.29mph 2) 0.62m - 4:00(6:27/m) 181/186bpm 52cal 9.31/11.31mph 3) 0.62m - 4:31(7:16/m) 183/197bpm 61cal 8.25/10.35mph 4) 0.62m - 4:49(7:44/m) 183/190bpm 64cal 7.75/9.46mph 5) 0.62m - 4:40(7:30/m) 189/196bpm 66cal 8/9.16mph 6) 0.62m - 4:33(7:20/m) 192/198bpm 66cal 8.18/9.08mph 7) 0.62m - 4:32(7:19/m) 189/195bpm 65cal 8.21/9.29mph 8) 0.62m - 4:46(7:40/m) 185/197bpm 64cal 7.82/8.56mph 9) 0.62m - 4:14(6:48/m) 186/191bpm 57cal 8.81/9.73mph 10) 0.62m - 4:40(7:31/m) 184/189bpm 63cal 7.98/9.37mph 11) 0.62m - 5:42(9:11/m) 187/201bpm 78cal 6.54/9.08mph 12) 0.62m - 4:25(7:06/m) 187/195bpm 61cal 8.44/8.97mph 13) 0.62m - 5:23(8:40/m) 189/196bpm 76cal 6.93/8.37mph 14) 0.62m - 4:29(7:13/m) 185/191bpm 60cal 8.32/9.52mph 15) 0.62m - 4:37(7:25/m) 186/192bpm 62cal 8.09/8.72mph 16) 0.51m - 3:23(6:38/m) 182/194bpm 44cal 9.03/9.52mph Add a comment	-	6.2mi, 45:58 Running - General Split Summary === 1) 0.62m - 4:38(7:27/m) 148/164bpm 48cal 8.05/9.08mph 2) 0.62m - 4:41(7:32/m) 165/175bpm 55cal 7.97/8.33mph 3) 0.62m - 4:39(7:29/m) 172/185bpm 57cal 8.01/8.39mph 4) 0.62m - 4:48(7:43/m) 172/182bpm 59cal 7.77/8.7mph 5) 0.62m - 4:33(7:20/m) 171/180bpm 55cal 8.19/8.75mph 6) 0.62m - 4:35(7:23/m) 176/187bpm 58cal 8.12/8.72mph 7) 0.62m - 4:24(7:05/m) 177/180bpm 56cal 8.46/8.66mph 8) 0.62m - 4:45(7:38/m) 172/180bpm 58cal 7.85/8.77mph 9) 0.62m - 4:36(7:24/m) 171/185bpm 56cal 8.11/8.39mph 10) 0.62m - 4:17(6:54/m) 168/183bpm 50cal 8.69/9.54mph 11) 0.01m - 2(5:12/m) 169/169bpm 11.55/8.77mph Add a comment	3.2mi, 22:43 Running - Fartleks Split Summary === 1) 0.62m - 4:44(7:38/m) 138/158bpm 47cal 7.87/8.7mph 2) 0.43m - 3:26(8:03/m) 154/173bpm 39cal 7.46/8.43mph 3) 0.08m - 30(6:14/m) 170/173bpm 6cal 9.62/8.87mph 4) 0.07m - 30(7:24/m) 170/172bpm 6cal 8.11/8.6mph 5) 0.15m - 1:00(6:46/m) 172/174bpm 12cal 8.88/8.79mph 6) 0.12m - 1:00(8:37/m) 175/182bpm 13cal 6.96/8.93mph 7) 0.3m - 2:00(6:36/m) 175/182bpm 26cal 9.1/9.89mph 8) 0.13m - 1:00(7:54/m) 176/179bpm 13cal 7.59/8.58mph 9) 0.47m - 3:00(6:25/m) 179/184bpm 40cal 9.35/10.37mph 10) 0.21m - 1:30(7:07/m) 179/183bpm 20cal 8.43/9.25mph 11) 0.62m - 4:00(6:29/m) 179/182bpm 53cal 9.24/9.87mph 12) 0.01m - 3(5:08/m) 178/179bpm 11.7/8.95mph Add a comment
Wed 13th Feb Feb 13	Thu 14th Feb Feb 14	Fri 15th Feb Feb 15	Sat 16th Feb Feb 16	Sun 17th Feb Feb 17	Mon 18th Feb Feb 18	Tue 19th Feb Feb 19
-	-	-	0.7mi, 5:51 Running - Warm Down Split Summary === 1) 0.62m - 5:16(8:29/m) 139/171bpm 54cal 7.07/8.89mph 2) 0.07m - 35(8:36/m) 151/153bpm 7cal 6.98/7.66mph Add a comment 3.1mi, 19:49 Running - parkrun Split Summary === 1) 0.62m - 3:50(6:09/m) 148/163bpm 42cal 9.75/11.21mph 2) 0.62m - 4:00(6:26/m) 148/158bpm 44cal 9.34/9.39mph 3) 0.62m - 4:05(6:34/m) 145/156bpm 43cal 9.13/9.5mph 4) 0.62m - 3:55(6:18/m) 134/163bpm 33cal 9.52/10.56mph 5) 0.62m - 3:59(6:25/m) 133/154bpm 31cal 9.35/9.68mph 6) 0.01m - 1(2:59/m) 139/139bpm 20.15/9.35mph Add a comment	6.2mi, 44:03 Running - Race Split Summary === 1) 0.62m - 4:40(7:30/m) 135/151bpm 47cal 8/10.52mph 2) 0.62m - 4:48(7:43/m) 136/149bpm 48cal 7.78/8.89mph 3) 0.62m - 3:57(6:22/m) 141/149bpm 43cal 9.42/9.96mph 4) 0.62m - 4:00(6:27/m) 149/155bpm 46cal 9.31/9.66mph 5) 0.62m - 4:25(7:07/m) 149/154bpm 51cal 8.44/9.12mph 6) 0.62m - 5:04(8:09/m) 154/161bpm 61cal 7.36/8.22mph 7) 0.62m - 4:33(7:19/m) 156/164bpm 55cal 8.2/8.81mph 8) 0.62m - 4:10(6:42/m) 155/161bpm 49cal 8.96/9.29mph 9) 0.62m - 4:14(6:48/m) 155/158bpm 50cal 8.82/9.79mph 10) 0.6m - 4:13(7:03/m) 157/161bpm 51cal 8.5/9.12mph Add a comment	-	-

2019	Date	Result	WAVA
Harrow Hill 10k Road Race	17 Feb		0.00%
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		0.00%
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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