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Tumbleweed90 MS

About

Race Times

All Races

Mileage

Training

Orion Harriers

Races
159
Miles
14214
Miles
573
WAVA
73.50%
Mile
5:12
5k
17:57
5M
33:56
10k
36:21
10M
1:07:29
Half
1:26:37
Mara
3:50:31

Planned Races
30th May 21	UK Ultra South Downs Way 100k

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2020 Targets

RUN
2000

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Buddies

Dist	Races	PB	WB	2010	2012	2013	2014	2015	2016	2017	2018	2019	2020
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	66	17:57 5:47/mi	71.89			19:35 65.87	19:29 66.21	20:55 61.67	18:43 68.92	18:08 71.14	17:57 71.89	18:28 69.95
3.3mi	5	20:13 6:08/mi	67.80				23:45 57.69	23:31 58.26	21:53 62.61	21:16 64.43	20:13 67.80
5mi	6	33:56 6:47/mi	62.84							33:56 62.84
6mi	3	37:00 6:10/mi	69.72		42:46 60.32					38:39 66.75	37:00 69.72
10km	35	36:21 5:51/mi	73.50	54:52 48.69	41:01 65.14				40:23 66.16	38:33 69.30	36:21 73.50	38:11 69.97	37:59 70.34
10mi	3	1:07:29 6:45/mi	65.20		1:16:06 57.82					1:07:29 65.20		1:13:25 59.93
13.1mi	11	1:26:37 6:37/mi	67.40		1:42:05 57.19	1:32:32 63.09	1:33:42 62.31	1:44:48 56.50		1:28:06 66.27	1:26:37 67.40	1:28:47 65.76
26.2mi	2	3:50:31 8:48/mi	53.34			4:06:59 49.78						3:50:31 53.34
30mi	1	5:04:46 10:10/mi	46.93					5:04:46 46.93
45mi	1	7:31:58 10:03/mi	53.37										7:31:58 53.37
69mi	1	12:54:00 11:13/mi	51.07								12:54:00 51.07

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	178	170	118	218	349	280	283	197	297	0	0	0	2091
2019	141	104	40	80	160	164	193	184	144	146	225	178	1759
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

Fri 28th Aug Aug 28	Sat 29th Aug Aug 29	Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3
10.1mi, 1:32:59 Running - Medium Long Run Split Summary === 1) 0.62m - 6:08(9:53/m) 71cal 6.07/6.76mph 2) 0.62m - 6:10(9:55/m) 74cal 6.05/6.3mph 3) 0.62m - 6:15(10:04/m) 74cal 5.96/6.39mph 4) 0.62m - 6:21(10:14/m) 75cal 5.87/6.55mph 5) 0.62m - 6:16(10:04/m) 74cal 5.96/6.76mph 6) 0.62m - 6:42(10:47/m) 74cal 5.56/6.26mph 7) 0.62m - 7:07(11:27/m) 67cal 5.24/6.47mph 8) 0.62m - 6:07(9:50/m) 72cal 6.1/7.18mph 9) 0.62m - 6:03(9:45/m) 73cal 6.16/6.51mph 10) 0.62m - 6:11(9:57/m) 74cal 6.03/6.39mph 11) 0.62m - 4:47(7:42/m) 70cal 7.79/8.22mph 12) 0.62m - 4:52(7:49/m) 73cal 7.67/8.27mph 13) 0.62m - 5:15(8:26/m) 69cal 7.11/8.2mph 14) 0.62m - 5:12(8:22/m) 69cal 7.16/8.85mph 15) 0.62m - 4:26(7:09/m) 73cal 8.4/8.97mph 16) 0.62m - 4:16(6:52/m) 73cal 8.74/9.39mph 17) 0.11m - 51(7:33/m) 14cal 7.95/8.83mph Add a comment	8.2mi, 59:22 Running - Fartleks Split Summary === 1) 0.62m - 4:45(7:38/m) 70cal 7.86/9.02mph 2) 0.62m - 4:25(7:06/m) 72cal 8.45/9.14mph 3) 0.07m - 30(6:53/m) 8cal 8.71/8.85mph 4) 0.26m - 1:33(6:02/m) 28cal 9.95/10.06mph 5) 0.25m - 1:49(7:23/m) 30cal 8.13/10mph 6) 0.2m - 1:08(5:44/m) 23cal 10.48/10.9mph 7) 0.22m - 1:37(7:22/m) 27cal 8.15/10.6mph 8) 0.14m - 52(6:10/m) 16cal 9.74/10.25mph 9) 0.18m - 1:29(8:07/m) 20cal 7.39/9.48mph 10) 0.1m - 41(6:45/m) 11cal 8.89/9.06mph 11) 0.42m - 3:07(7:25/m) 49cal 8.08/8.56mph 12) 0.14m - 55(6:31/m) 16cal 9.22/10.21mph 13) 0.47m - 3:38(7:44/m) 55cal 7.76/9.29mph 14) 0.2m - 1:22(6:49/m) 23cal 8.8/9.43mph 15) 0.21m - 1:41(8:13/m) 22cal 7.29/7.87mph 16) 0.52m - 3:35(6:54/m) 60cal 8.7/8.95mph 17) 0.62m - 5:02(8:06/m) 73cal 7.41/8.77mph 18) 0.16m - 1:18(8:04/m) 18cal 7.43/7.64mph 19) 0.28m - 1:47(6:26/m) 30cal 9.32/9.2mph 20) 0.45m - 3:38(8:01/m) 53cal 7.48/9.18mph 21) 0.29m - 1:53(6:34/m) 32cal 9.13/9.54mph 22) 0.17m - 1:14(7:11/m) 21cal 8.36/9.27mph 23) 0.29m - 2:15(7:51/m) 35cal 7.64/8.54mph 24) 0.26m - 2:04(8:00/m) 29cal 7.5/7.6mph 25) 0.33m - 2:04(6:17/m) 36cal 9.54/9.73mph 26) 0.31m - 2:24(7:37/m) 39cal 7.88/9.68mph 27) 0.26m - 1:39(6:21/m) 29cal 9.44/9.85mph 28) 0.13m - 58(7:39/m) 15cal 7.84/9.2mph Add a comment	6.4mi, 52:33 Running - Easy Split Summary === 1) 0.62m - 4:57(7:57/m) 72cal 7.54/8.54mph 2) 0.62m - 4:55(7:54/m) 73cal 7.59/7.93mph 3) 0.62m - 4:34(7:21/m) 73cal 8.17/8.83mph 4) 0.62m - 5:52(9:27/m) 74cal 6.35/8.72mph 5) 0.62m - 5:34(8:57/m) 68cal 6.7/7.35mph 6) 0.62m - 5:19(8:33/m) 72cal 7.02/8.33mph 7) 0.62m - 5:11(8:20/m) 73cal 7.2/8.16mph 8) 0.62m - 4:49(7:45/m) 71cal 7.74/8.91mph 9) 0.62m - 4:59(8:01/m) 74cal 7.48/8.79mph 10) 0.62m - 4:48(7:43/m) 74cal 7.77/8.06mph 11) 0.21m - 1:36(7:32/m) 26cal 7.96/8.5mph Add a comment	4.6mi, 1:41:23 Cross-Training - Walking Split Summary === 1) 0.62m - 12:32(20:10/m) 51cal 2.98/3.3mph 2) 0.62m - 13:15(21:20/m) 52cal 2.81/3.23mph 3) 0.62m - 13:45(22:08/m) 52cal 2.71/3.28mph 4) 0.62m - 15:22(24:44/m) 52cal 2.43/3.26mph 5) 0.62m - 13:29(21:42/m) 51cal 2.76/3.17mph 6) 0.62m - 13:57(22:27/m) 52cal 2.67/3.38mph 7) 0.62m - 13:13(21:16/m) 52cal 2.82/4.97mph 8) 0.28m - 5:49(20:49/m) 23cal 2.88/3.28mph Add a comment 6.3mi, 1:12:06 Running - Trail Run Split Summary === 1) 0.62m - 7:11(11:34/m) 69cal 5.19/6.05mph 2) 0.62m - 6:58(11:13/m) 75cal 5.35/6.26mph 3) 0.62m - 7:04(11:22/m) 76cal 5.28/5.87mph 4) 0.62m - 7:01(11:18/m) 65cal 5.31/6.2mph 5) 0.62m - 8:06(13:02/m) 64cal 4.6/5.59mph 6) 0.62m - 6:36(10:37/m) 72cal 5.65/6.49mph 7) 0.62m - 6:35(10:36/m) 75cal 5.66/6.57mph 8) 0.62m - 8:02(12:56/m) 68cal 4.64/5.95mph 9) 0.62m - 6:50(11:00/m) 72cal 5.46/5.95mph 10) 0.62m - 6:45(10:52/m) 73cal 5.52/6.37mph 11) 0.09m - 58(10:49/m) 11cal 5.55/6.28mph Add a comment 7.2mi, 58:11 Running - Trail Run Split Summary === 1) 0.62m - 5:33(8:56/m) 73cal 6.72/8.87mph 2) 0.62m - 4:59(8:00/m) 73cal 7.49/8.29mph 3) 0.62m - 4:32(7:18/m) 72cal 8.21/8.56mph 4) 0.62m - 5:04(8:09/m) 74cal 7.37/9.58mph 5) 0.62m - 4:55(7:55/m) 73cal 7.59/8.79mph 6) 0.62m - 4:55(7:55/m) 74cal 7.58/8.25mph 7) 0.62m - 5:07(8:14/m) 72cal 7.29/7.72mph 8) 0.62m - 5:17(8:31/m) 68cal 7.05/7.68mph 9) 0.62m - 5:21(8:36/m) 67cal 6.97/7.47mph 10) 0.62m - 4:29(7:14/m) 72cal 8.3/9.6mph 11) 0.62m - 5:00(8:04/m) 73cal 7.44/8.45mph 12) 0.38m - 2:58(7:45/m) 45cal 7.75/8.41mph Add a comment	3.8mi, 30:21 Running - Easy Split Summary === 1) 0.62m - 4:55(7:55/m) 73cal 7.57/7.99mph 2) 0.62m - 5:01(8:04/m) 74cal 7.44/8.04mph 3) 0.62m - 4:57(7:59/m) 72cal 7.52/7.74mph 4) 0.62m - 4:46(7:41/m) 74cal 7.82/8.66mph 5) 0.62m - 5:00(8:03/m) 73cal 7.45/7.89mph 6) 0.62m - 4:56(7:57/m) 74cal 7.55/8.04mph 7) 0.09m - 45(8:18/m) 11cal 7.23/8.31mph Add a comment 7.6mi, 55:38 Running - General Split Summary === 1) 0.62m - 5:10(8:19/m) 72cal 7.21/8.2mph 2) 0.62m - 4:29(7:12/m) 72cal 8.33/8.85mph 3) 0.62m - 4:21(6:59/m) 72cal 8.59/9.18mph 4) 0.62m - 4:19(6:56/m) 73cal 8.65/9.14mph 5) 0.62m - 4:36(7:25/m) 74cal 8.09/9.25mph 6) 0.62m - 4:35(7:22/m) 72cal 8.14/8.83mph 7) 0.62m - 4:36(7:24/m) 73cal 8.11/8.62mph 8) 0.62m - 4:37(7:26/m) 70cal 8.07/8.37mph 9) 0.62m - 4:24(7:05/m) 72cal 8.47/9.27mph 10) 0.62m - 4:28(7:12/m) 71cal 8.33/9.56mph 11) 0.62m - 4:25(7:07/m) 73cal 8.44/9.14mph 12) 0.62m - 4:29(7:13/m) 72cal 8.31/9.02mph 13) 0.17m - 1:10(6:59/m) 19cal 8.59/8.75mph Add a comment	13.6mi, 1:50:34 Running - Long Run Split Summary === 1) 0.62m - 4:59(8:01/m) 71cal 7.49/8.6mph 2) 0.62m - 5:07(8:14/m) 74cal 7.29/8.2mph 3) 0.62m - 4:45(7:39/m) 74cal 7.84/8.31mph 4) 0.62m - 4:55(7:55/m) 73cal 7.58/8.08mph 5) 0.62m - 5:06(8:12/m) 72cal 7.31/7.95mph 6) 0.62m - 5:05(8:10/m) 73cal 7.34/7.66mph 7) 0.62m - 5:00(8:03/m) 72cal 7.45/9.54mph 8) 0.62m - 5:24(8:42/m) 72cal 6.9/7.85mph 9) 0.62m - 4:53(7:51/m) 70cal 7.64/8.81mph 10) 0.62m - 5:20(8:35/m) 73cal 6.98/8.33mph 11) 0.62m - 5:09(8:17/m) 70cal 7.24/7.81mph 12) 0.62m - 5:05(8:11/m) 73cal 7.33/8.01mph 13) 0.62m - 4:57(7:58/m) 71cal 7.52/7.74mph 14) 0.62m - 5:10(8:19/m) 71cal 7.22/7.51mph 15) 0.62m - 4:46(7:41/m) 73cal 7.81/8.14mph 16) 0.62m - 5:23(8:40/m) 70cal 6.93/7.91mph 17) 0.62m - 5:24(8:42/m) 71cal 6.9/8.37mph 18) 0.62m - 4:52(7:51/m) 68cal 7.65/8.5mph 19) 0.62m - 5:12(8:23/m) 72cal 7.16/7.58mph 20) 0.62m - 5:04(8:09/m) 72cal 7.36/8.29mph 21) 0.62m - 4:55(7:54/m) 73cal 7.59/8.12mph 22) 0.5m - 4:01(7:59/m) 60cal 7.51/7.81mph Add a comment	9.5mi, 1:43:57 Running - Medium Long Run Split Summary === 1) 0.62m - 6:21(10:13/m) 73cal 5.87/6.53mph 2) 0.62m - 6:34(10:34/m) 75cal 5.68/6.05mph 3) 0.62m - 6:38(10:41/m) 75cal 5.62/6.01mph 4) 0.62m - 6:51(11:01/m) 75cal 5.45/5.66mph 5) 0.62m - 6:51(11:01/m) 71cal 5.44/6.07mph 6) 0.62m - 6:35(10:36/m) 73cal 5.66/6.41mph 7) 0.62m - 6:30(10:28/m) 73cal 5.74/6.89mph 8) 0.62m - 7:06(11:26/m) 69cal 5.25/5.97mph 9) 0.62m - 6:47(10:54/m) 71cal 5.5/6.47mph 10) 0.62m - 7:25(11:56/m) 62cal 5.03/6.26mph 11) 0.62m - 7:24(11:54/m) 62cal 5.04/5.95mph 12) 0.62m - 6:15(10:04/m) 74cal 5.96/6.87mph 13) 0.62m - 7:33(12:10/m) 70cal 4.93/6.66mph 14) 0.62m - 6:21(10:14/m) 74cal 5.86/7.43mph 15) 0.62m - 6:29(10:27/m) 75cal 5.74/6.43mph 16) 0.21m - 2:17(11:06/m) 24cal 5.4/5.78mph Add a comment
Fri 4th Sep Sep 4	Sat 5th Sep Sep 5	Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10
5.5mi, 44:56 Running - Easy Split Summary === 1) 0.62m - 5:05(8:11/m) 71cal 7.32/8.29mph 2) 0.62m - 5:06(8:13/m) 75cal 7.31/7.93mph 3) 0.62m - 5:28(8:47/m) 72cal 6.83/7.37mph 4) 0.62m - 5:13(8:23/m) 70cal 7.16/8.08mph 5) 0.62m - 5:26(8:45/m) 71cal 6.86/7.53mph 6) 0.62m - 5:00(8:03/m) 72cal 7.46/8.81mph 7) 0.62m - 4:58(8:00/m) 73cal 7.5/8.31mph 8) 0.62m - 4:55(7:55/m) 75cal 7.58/8.12mph 9) 0.48m - 3:45(7:52/m) 56cal 7.63/7.95mph Add a comment 11.8mi, 1:26:17 Running - Fartleks Split Summary === 1) 0.62m - 5:18(8:32/m) 71cal 7.03/7.28mph 2) 0.62m - 5:18(8:32/m) 72cal 7.03/7.37mph 3) 0.62m - 3:59(6:24/m) 71cal 9.37/9.89mph 4) 0.25m - 2:03(8:18/m) 30cal 7.23/9.18mph 5) 0.62m - 3:47(6:05/m) 70cal 9.86/10.42mph 6) 0.62m - 4:02(6:29/m) 72cal 9.25/9.98mph 7) 0.37m - 3:03(8:13/m) 44cal 7.31/9.2mph 8) 0.62m - 4:13(6:48/m) 71cal 8.83/9.37mph 9) 0.31m - 2:40(8:28/m) 34cal 7.08/9.12mph 10) 0.62m - 4:23(7:04/m) 73cal 8.5/9.6mph 11) 0.62m - 4:00(6:26/m) 71cal 9.32/10.06mph 12) 0.5m - 4:02(8:07/m) 57cal 7.39/8.58mph 13) 0.62m - 3:59(6:24/m) 73cal 9.38/10.56mph 14) 0.62m - 4:15(6:50/m) 72cal 8.78/9.66mph 15) 0.62m - 4:11(6:44/m) 73cal 8.92/9.77mph 16) 0.62m - 4:52(7:49/m) 74cal 7.67/9.18mph 17) 0.2m - 1:32(7:47/m) 22cal 7.71/7.85mph 18) 0.62m - 3:59(6:25/m) 72cal 9.35/10.04mph 19) 0.21m - 1:48(8:42/m) 25cal 6.9/9.31mph 20) 0.2m - 1:11(5:59/m) 21cal 10.03/10.44mph 21) 0.62m - 5:23(8:40/m) 73cal 6.92/10.06mph 22) 0.62m - 5:10(8:19/m) 71cal 7.21/8.7mph 23) 0.4m - 3:08(7:48/m) 48cal 7.7/7.97mph Add a comment	5.2mi, 52:41 Running - Easy Split Summary === 1) 0.62m - 6:44(10:50/m) 69cal 5.54/7.87mph 2) 0.62m - 6:12(9:59/m) 75cal 6.01/6.89mph 3) 0.62m - 6:41(10:45/m) 74cal 5.59/6.37mph 4) 0.62m - 6:44(10:49/m) 74cal 5.54/6.05mph 5) 0.62m - 6:28(10:24/m) 70cal 5.77/6.14mph 6) 0.62m - 6:06(9:48/m) 74cal 6.12/6.57mph 7) 0.62m - 5:53(9:27/m) 73cal 6.34/8.68mph 8) 0.62m - 5:43(9:12/m) 73cal 6.53/6.99mph 9) 0.23m - 2:13(9:32/m) 27cal 6.3/6.82mph Add a comment	23.1mi, 3:04:48 Running - Long Run Split Summary === 1) 0.62m - 5:04(8:10/m) 70cal 7.35/8.54mph 2) 0.62m - 5:03(8:08/m) 75cal 7.38/8.81mph 3) 0.62m - 5:16(8:29/m) 70cal 7.08/7.41mph 4) 0.62m - 4:58(7:59/m) 74cal 7.51/8.25mph 5) 0.62m - 5:06(8:12/m) 73cal 7.31/7.49mph 6) 0.62m - 5:00(8:02/m) 71cal 7.46/7.7mph 7) 0.62m - 4:58(8:00/m) 74cal 7.5/8.16mph 8) 0.62m - 5:08(8:16/m) 72cal 7.26/7.62mph 9) 0.62m - 5:11(8:21/m) 71cal 7.19/7.81mph 10) 0.62m - 5:07(8:14/m) 72cal 7.28/7.62mph 11) 0.62m - 5:17(8:30/m) 68cal 7.06/8.41mph 12) 0.62m - 4:49(7:45/m) 71cal 7.74/8.52mph 13) 0.62m - 4:53(7:52/m) 73cal 7.63/8.22mph 14) 0.62m - 4:49(7:45/m) 72cal 7.75/8.47mph 15) 0.62m - 4:29(7:12/m) 71cal 8.33/8.91mph 16) 0.62m - 4:44(7:37/m) 75cal 7.87/8.6mph 17) 0.62m - 5:00(8:03/m) 70cal 7.45/8.47mph 18) 0.62m - 4:50(7:47/m) 75cal 7.71/8.37mph 19) 0.62m - 4:57(7:58/m) 71cal 7.53/8.27mph 20) 0.62m - 4:45(7:39/m) 73cal 7.84/8.1mph 21) 0.62m - 4:59(8:01/m) 73cal 7.49/7.83mph 22) 0.62m - 5:01(8:04/m) 75cal 7.44/7.97mph 23) 0.62m - 4:46(7:41/m) 74cal 7.82/8.01mph 24) 0.62m - 4:45(7:38/m) 74cal 7.85/8.35mph 25) 0.62m - 4:53(7:52/m) 71cal 7.62/7.91mph 26) 0.62m - 5:03(8:07/m) 74cal 7.39/8.33mph 27) 0.62m - 5:14(8:25/m) 69cal 7.13/7.51mph 28) 0.62m - 5:17(8:30/m) 71cal 7.05/8.08mph 29) 0.62m - 4:53(7:52/m) 72cal 7.63/7.85mph 30) 0.62m - 4:58(7:59/m) 71cal 7.51/7.87mph 31) 0.62m - 4:59(8:01/m) 71cal 7.49/7.7mph 32) 0.62m - 5:01(8:05/m) 75cal 7.43/8.08mph 33) 0.62m - 5:10(8:19/m) 72cal 7.22/7.66mph 34) 0.62m - 4:50(7:47/m) 72cal 7.71/7.99mph 35) 0.62m - 5:07(8:13/m) 74cal 7.29/8.16mph 36) 0.62m - 5:04(8:09/m) 71cal 7.37/7.81mph 37) 0.62m - 4:45(7:38/m) 74cal 7.86/8.2mph 38) 0.08m - 40(7:55/m) 10cal 7.58/8.12mph Add a comment	2.1mi, 15:07 Running - General Split Summary === 1) 0.62m - 4:44(7:37/m) 72cal 7.89/8.12mph 2) 0.62m - 4:20(6:59/m) 72cal 8.6/8.85mph 3) 0.62m - 4:11(6:44/m) 74cal 8.92/9.52mph 4) 0.27m - 1:52(6:59/m) 32cal 8.6/8.93mph Add a comment 8.2mi, 1:25:40 Running - Medium Long Run Split Summary === 1) 0.62m - 6:43(10:49/m) 71cal 5.55/6.7mph 2) 0.62m - 6:32(10:31/m) 75cal 5.7/6.62mph 3) 0.62m - 6:29(10:26/m) 73cal 5.76/6.1mph 4) 0.62m - 6:44(10:51/m) 72cal 5.53/6.37mph 5) 0.62m - 6:51(11:02/m) 75cal 5.44/6.62mph 6) 0.62m - 6:57(11:12/m) 67cal 5.36/6.62mph 7) 0.62m - 7:00(11:15/m) 73cal 5.33/6.51mph 8) 0.62m - 6:20(10:12/m) 73cal 5.89/6.68mph 9) 0.62m - 6:23(10:16/m) 73cal 5.85/6.22mph 10) 0.62m - 6:05(9:47/m) 73cal 6.13/6.41mph 11) 0.62m - 6:09(9:54/m) 74cal 6.06/6.64mph 12) 0.62m - 6:00(9:39/m) 74cal 6.22/6.99mph 13) 0.62m - 6:04(9:45/m) 73cal 6.15/6.3mph 14) 0.14m - 1:23(10:04/m) 16cal 5.96/6.14mph Add a comment	5mi, 40:56 Running - Trail Run Split Summary === 1) 0.62m - 5:23(8:39/m) 73cal 6.93/8.14mph 2) 0.62m - 4:22(7:01/m) 73cal 8.55/9.35mph 3) 0.62m - 5:19(8:34/m) 70cal 7.01/8.27mph 4) 0.62m - 5:00(8:03/m) 73cal 7.45/8.91mph 5) 0.62m - 5:14(8:25/m) 72cal 7.13/8.62mph 6) 0.62m - 4:45(7:38/m) 73cal 7.85/9.02mph 7) 0.62m - 5:02(8:07/m) 74cal 7.4/7.85mph 8) 0.62m - 5:15(8:27/m) 71cal 7.1/8.04mph 9) 0.07m - 36(8:10/m) 8cal 7.35/7.66mph Add a comment 10mi, 1:17:22 Running - Medium Long Run Split Summary === 1) 0.62m - 4:58(7:59/m) 71cal 7.52/8.01mph 2) 0.62m - 4:53(7:52/m) 74cal 7.63/8.16mph 3) 0.62m - 5:23(8:40/m) 73cal 6.92/7.87mph 4) 0.62m - 4:48(7:43/m) 70cal 7.77/8.47mph 5) 0.62m - 5:11(8:20/m) 71cal 7.19/8.7mph 6) 0.62m - 5:08(8:16/m) 71cal 7.25/7.83mph 7) 0.62m - 4:49(7:46/m) 67cal 7.73/7.85mph 8) 0.62m - 4:38(7:28/m) 74cal 8.04/8.45mph 9) 0.62m - 4:44(7:37/m) 73cal 7.87/8.39mph 10) 0.62m - 4:31(7:16/m) 71cal 8.25/9.08mph 11) 0.62m - 4:33(7:20/m) 73cal 8.18/9.04mph 12) 0.62m - 5:02(8:06/m) 71cal 7.41/8.39mph 13) 0.62m - 4:38(7:27/m) 73cal 8.06/8.72mph 14) 0.62m - 4:34(7:20/m) 71cal 8.18/8.54mph 15) 0.62m - 4:31(7:16/m) 72cal 8.25/9.6mph 16) 0.62m - 4:28(7:11/m) 72cal 8.36/8.56mph 17) 0.08m - 32(6:52/m) 9cal 8.74/8.43mph Add a comment	15.5mi, 2:28:53 Running - Long Run Split Summary === 1) 0.62m - 6:21(10:13/m) 72cal 5.87/6.91mph 2) 0.62m - 6:14(10:03/m) 71cal 5.97/6.93mph 3) 0.62m - 6:14(10:02/m) 75cal 5.98/6.53mph 4) 0.62m - 6:31(10:29/m) 73cal 5.72/5.97mph 5) 0.62m - 6:36(10:37/m) 74cal 5.65/8.6mph 6) 0.62m - 6:30(10:28/m) 73cal 5.73/6.14mph 7) 0.62m - 6:11(9:57/m) 71cal 6.03/7.45mph 8) 0.62m - 6:38(10:40/m) 73cal 5.62/6.05mph 9) 0.62m - 6:43(10:49/m) 71cal 5.55/6.93mph 10) 0.62m - 6:15(10:04/m) 73cal 5.96/6.28mph 11) 0.62m - 6:21(10:13/m) 73cal 5.87/7.64mph 12) 0.62m - 5:39(9:06/m) 74cal 6.59/7.72mph 13) 0.62m - 5:36(9:00/m) 70cal 6.67/7.39mph 14) 0.62m - 5:46(9:17/m) 72cal 6.46/7.62mph 15) 0.62m - 5:43(9:13/m) 70cal 6.51/7.58mph 16) 0.62m - 6:07(9:51/m) 72cal 6.09/6.91mph 17) 0.62m - 5:24(8:41/m) 70cal 6.91/7.45mph 18) 0.62m - 5:39(9:06/m) 71cal 6.59/7.62mph 19) 0.62m - 7:47(12:31/m) 64cal 4.79/7.97mph 20) 0.62m - 5:07(8:13/m) 72cal 7.3/7.81mph 21) 0.62m - 5:12(8:23/m) 70cal 7.16/9.04mph 22) 0.62m - 5:10(8:19/m) 72cal 7.22/8.01mph 23) 0.62m - 5:15(8:28/m) 73cal 7.09/8.29mph 24) 0.62m - 5:00(8:02/m) 71cal 7.46/7.81mph 25) 0.62m - 4:52(7:50/m) 73cal 7.66/8.41mph Add a comment	16.4mi, 2:18:57 Running - Long Run Split Summary === 1) 0.62m - 4:59(8:01/m) 71cal 7.49/8.5mph 2) 0.62m - 5:02(8:07/m) 72cal 7.4/7.83mph 3) 0.62m - 5:03(8:08/m) 73cal 7.37/7.95mph 4) 0.62m - 5:09(8:17/m) 71cal 7.24/7.43mph 5) 0.62m - 6:00(9:39/m) 72cal 6.22/7.53mph 6) 0.62m - 5:17(8:30/m) 73cal 7.06/8.12mph 7) 0.62m - 5:12(8:22/m) 73cal 7.16/8.14mph 8) 0.62m - 5:04(8:10/m) 73cal 7.35/8.31mph 9) 0.62m - 5:37(9:03/m) 70cal 6.63/8.66mph 10) 0.62m - 4:44(7:36/m) 74cal 7.89/8.75mph 11) 0.62m - 4:55(7:55/m) 74cal 7.58/8.2mph 12) 0.62m - 5:17(8:30/m) 73cal 7.06/8.39mph 13) 0.62m - 5:12(8:22/m) 73cal 7.18/7.51mph 14) 0.62m - 4:59(8:01/m) 73cal 7.48/7.99mph 15) 0.62m - 4:53(7:51/m) 74cal 7.64/7.89mph 16) 0.62m - 4:58(8:00/m) 74cal 7.5/8.22mph 17) 0.62m - 5:22(8:38/m) 71cal 6.95/7.66mph 18) 0.62m - 6:40(10:44/m) 69cal 5.59/8.18mph 19) 0.62m - 6:09(9:54/m) 72cal 6.06/7.91mph 20) 0.62m - 5:34(8:57/m) 71cal 6.7/7.7mph 21) 0.62m - 5:02(8:06/m) 75cal 7.4/7.85mph 22) 0.62m - 5:19(8:33/m) 69cal 7.02/7.76mph 23) 0.62m - 5:23(8:40/m) 73cal 6.92/7.83mph 24) 0.62m - 5:27(8:47/m) 73cal 6.83/7.58mph 25) 0.62m - 4:52(7:49/m) 73cal 7.67/8.14mph 26) 0.62m - 4:53(7:51/m) 74cal 7.64/7.95mph 27) 0.25m - 1:56(7:34/m) 29cal 7.92/8.22mph Add a comment
Fri 11th Sep Sep 11	Sat 12th Sep Sep 12	Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17
10.1mi, 1:23:12 Running - Medium Long Run Split Summary === 1) 0.62m - 6:10(9:56/m) 73cal 6.04/6.41mph 2) 0.62m - 6:30(10:27/m) 73cal 5.74/6.18mph 3) 0.62m - 6:32(10:30/m) 75cal 5.71/6.1mph 4) 0.62m - 6:40(10:44/m) 74cal 5.59/5.72mph 5) 0.62m - 5:41(9:09/m) 72cal 6.56/8.43mph 6) 0.62m - 4:44(7:38/m) 74cal 7.87/8.43mph 7) 0.62m - 4:44(7:37/m) 74cal 7.88/8.72mph 8) 0.62m - 4:43(7:36/m) 73cal 7.9/9.54mph 9) 0.62m - 4:59(8:01/m) 74cal 7.48/8.62mph 10) 0.62m - 4:38(7:28/m) 72cal 8.04/8.62mph 11) 0.62m - 4:30(7:15/m) 73cal 8.27/8.64mph 12) 0.62m - 4:37(7:26/m) 74cal 8.07/8.83mph 13) 0.62m - 4:25(7:06/m) 71cal 8.44/9.31mph 14) 0.62m - 4:33(7:20/m) 73cal 8.18/8.54mph 15) 0.62m - 4:07(6:38/m) 71cal 9.06/9.66mph 16) 0.62m - 4:18(6:56/m) 73cal 8.66/9.18mph 17) 0.18m - 1:20(7:11/m) 23cal 8.35/9.25mph Add a comment	5.3mi, 43:08 Running - Easy Split Summary === 1) 0.62m - 5:17(8:30/m) 71cal 2) 0.62m - 5:05(8:11/m) 72cal 3) 0.62m - 5:02(8:06/m) 72cal 4) 0.62m - 5:12(8:22/m) 74cal 5) 0.62m - 5:51(9:25/m) 73cal 6) 0.62m - 5:20(8:35/m) 71cal 7) 0.62m - 5:02(8:06/m) 73cal 8) 0.62m - 5:04(8:09/m) 71cal 9) 0.28m - 2:27(8:46/m) 33cal Add a comment	0.6mi, 5:13 Running - Warm Down Split Summary === 1) 0.61m - 5:13(8:32/m) 69cal 7.03/7.97mph Add a comment 0.6mi, 4:51 Running - Warm Down Split Summary === 1) 0.62m - 4:48(7:44/m) 70cal 7.76/8.62mph 2) 0.01m - 3(6:42/m) 8.95/7.72mph Add a comment 6.2mi, 37:59 Running - Race Split Summary === 1) 0.62m - 3:29(5:37/m) 74cal 10.68/11.88mph 2) 0.62m - 3:42(5:57/m) 71cal 10.1/10.33mph 3) 0.62m - 3:35(5:45/m) 71cal 10.42/10.69mph 4) 0.62m - 3:50(6:10/m) 74cal 9.72/10.69mph 5) 0.62m - 3:50(6:10/m) 71cal 9.73/9.98mph 6) 0.62m - 3:54(6:16/m) 72cal 9.57/9.85mph 7) 0.62m - 3:54(6:16/m) 71cal 9.58/9.58mph 8) 0.62m - 3:59(6:25/m) 73cal 9.35/9.64mph 9) 0.62m - 3:46(6:03/m) 71cal 9.91/10.31mph 10) 0.62m - 4:00(6:26/m) 71cal 9.32/9.83mph 11) 0.01m - 1(3:41/m) 16.29/9.85mph Add a comment 1.2mi, 9:33 Running - Warm Up Split Summary === 1) 0.62m - 4:50(7:47/m) 74cal 7.7/8.93mph 2) 0.62m - 4:43(7:35/m) 73cal 7.91/9.93mph Add a comment	12.4mi, 1:43:06 Running - Medium Long Run Split Summary === 1) 0.62m - 5:06(8:12/m) 72cal 7.31/9mph 2) 0.62m - 5:13(8:24/m) 74cal 7.14/7.6mph 3) 0.62m - 5:01(8:04/m) 72cal 7.44/7.7mph 4) 0.62m - 5:18(8:31/m) 74cal 7.04/7.81mph 5) 0.62m - 6:05(9:47/m) 69cal 6.14/7.7mph 6) 0.62m - 5:10(8:18/m) 73cal 7.22/8.43mph 7) 0.62m - 5:26(8:44/m) 71cal 6.87/9.18mph 8) 0.62m - 5:12(8:22/m) 71cal 7.18/7.68mph 9) 0.62m - 4:55(7:55/m) 73cal 7.58/8.5mph 10) 0.62m - 5:17(8:31/m) 70cal 7.05/8.22mph 11) 0.62m - 4:51(7:48/m) 73cal 7.69/8.16mph 12) 0.62m - 5:12(8:23/m) 73cal 7.16/7.76mph 13) 0.62m - 5:15(8:27/m) 73cal 7.1/7.7mph 14) 0.62m - 5:22(8:37/m) 70cal 6.96/7.39mph 15) 0.62m - 5:02(8:06/m) 69cal 7.41/9.2mph 16) 0.62m - 5:08(8:16/m) 69cal 7.26/7.66mph 17) 0.62m - 4:55(7:54/m) 71cal 7.59/8.22mph 18) 0.62m - 5:03(8:07/m) 74cal 7.39/8.43mph 19) 0.62m - 4:50(7:47/m) 74cal 7.71/8.25mph 20) 0.62m - 4:44(7:38/m) 73cal 7.87/8.43mph 21) 0m - 2(7:18/m) 8.22/7.51mph Add a comment	7mi, 54:06 Running - General Split Summary === 1) 0.62m - 4:48(7:44/m) 72cal 7.76/8.5mph 2) 0.62m - 4:45(7:39/m) 75cal 7.85/8.58mph 3) 0.62m - 5:03(8:08/m) 72cal 7.38/8.52mph 4) 0.62m - 4:59(8:01/m) 72cal 7.48/8.22mph 5) 0.62m - 4:49(7:45/m) 73cal 7.75/8.33mph 6) 0.62m - 4:39(7:30/m) 73cal 8.01/8.39mph 7) 0.62m - 5:15(8:26/m) 73cal 7.11/8.27mph 8) 0.62m - 4:42(7:34/m) 72cal 7.93/9.18mph 9) 0.62m - 4:41(7:32/m) 67cal 7.96/9.1mph 10) 0.62m - 4:33(7:20/m) 73cal 8.18/8.64mph 11) 0.62m - 4:41(7:32/m) 73cal 7.96/8.31mph 12) 0.17m - 1:11(6:59/m) 19cal 8.59/8.6mph Add a comment 8.1mi, 1:06:55 Running - Medium Long Run Split Summary === 1) 0.62m - 5:29(8:50/m) 71cal 6.79/7.85mph 2) 0.62m - 5:05(8:11/m) 73cal 7.33/7.89mph 3) 0.62m - 4:41(7:32/m) 72cal 7.97/9.2mph 4) 0.62m - 5:12(8:22/m) 75cal 7.18/8.58mph 5) 0.62m - 5:02(8:06/m) 73cal 7.41/7.81mph 6) 0.62m - 5:07(8:15/m) 73cal 7.28/7.91mph 7) 0.62m - 5:11(8:21/m) 70cal 7.19/8.41mph 8) 0.62m - 4:51(7:49/m) 72cal 7.68/8.14mph 9) 0.62m - 4:46(7:40/m) 72cal 7.82/8.72mph 10) 0.62m - 5:02(8:05/m) 74cal 7.42/7.76mph 11) 0.62m - 5:16(8:28/m) 72cal 7.09/7.87mph 12) 0.62m - 5:18(8:33/m) 74cal 7.02/7.53mph 13) 0.62m - 5:33(8:56/m) 71cal 6.72/8.04mph 14) 0.04m - 21(8:00/m) 4cal 7.5/7.01mph Add a comment	14.4mi, 2:24:26 Running - Long Run Split Summary === 1) 0.62m - 6:38(10:41/m) 73cal 5.62/6.43mph 2) 0.62m - 6:36(10:38/m) 71cal 5.64/6.47mph 3) 0.62m - 6:28(10:24/m) 72cal 5.77/6.26mph 4) 0.62m - 6:55(11:08/m) 72cal 5.39/6.62mph 5) 0.62m - 6:28(10:25/m) 74cal 5.76/6.49mph 6) 0.62m - 6:10(9:55/m) 73cal 6.05/6.3mph 7) 0.62m - 6:09(9:55/m) 74cal 6.06/6.41mph 8) 0.62m - 6:14(10:02/m) 73cal 5.98/6.35mph 9) 0.62m - 6:24(10:18/m) 74cal 5.83/6.1mph 10) 0.62m - 6:40(10:44/m) 74cal 5.59/6.12mph 11) 0.62m - 8:23(13:29/m) 70cal 4.45/8.58mph 12) 0.62m - 6:41(10:46/m) 73cal 5.57/6.57mph 13) 0.62m - 6:59(11:15/m) 75cal 5.34/6.07mph 14) 0.62m - 7:05(11:23/m) 71cal 5.27/6.45mph 15) 0.62m - 6:20(10:11/m) 74cal 5.89/6.35mph 16) 0.62m - 6:49(10:58/m) 75cal 5.47/6.07mph 17) 0.62m - 5:50(9:22/m) 71cal 6.4/7.6mph 18) 0.62m - 5:04(8:09/m) 71cal 7.37/7.76mph 19) 0.62m - 5:04(8:10/m) 71cal 7.35/8.54mph 20) 0.62m - 5:31(8:53/m) 72cal 6.76/7.35mph 21) 0.62m - 5:19(8:33/m) 72cal 7.02/7.97mph 22) 0.62m - 4:55(7:55/m) 72cal 7.58/7.81mph 23) 0.62m - 4:50(7:47/m) 75cal 7.71/8.14mph 24) 0.13m - 55(7:10/m) 14cal 8.37/8.18mph Add a comment	10.2mi, 1:11:24 Running - Tempo Split Summary === 1) 0.62m - 4:34(7:21/m) 71cal 8.17/8.6mph 2) 0.62m - 4:27(7:10/m) 73cal 8.37/9.04mph 3) 0.62m - 4:11(6:44/m) 74cal 8.9/9.23mph 4) 0.62m - 4:23(7:04/m) 74cal 8.5/9.18mph 5) 0.62m - 4:16(6:52/m) 73cal 8.74/9.18mph 6) 0.62m - 4:27(7:10/m) 72cal 8.38/9.16mph 7) 0.62m - 4:23(7:02/m) 73cal 8.52/9.35mph 8) 0.62m - 4:41(7:33/m) 72cal 7.95/8.66mph 9) 0.62m - 4:23(7:04/m) 72cal 8.5/8.75mph 10) 0.62m - 4:22(7:02/m) 74cal 8.54/9.16mph 11) 0.62m - 4:21(7:01/m) 73cal 8.56/9.08mph 12) 0.62m - 4:34(7:21/m) 71cal 8.16/8.89mph 13) 0.62m - 4:20(6:58/m) 72cal 8.61/9.41mph 14) 0.62m - 3:59(6:24/m) 71cal 9.37/10.12mph 15) 0.62m - 4:20(6:58/m) 72cal 8.62/9.2mph 16) 0.62m - 4:20(6:59/m) 73cal 8.59/9.14mph 17) 0.21m - 1:22(6:40/m) 23cal 9/9mph Add a comment
Fri 18th Sep Sep 18	Sat 19th Sep Sep 19	Sun 20th Sep Sep 20	Mon 21st Sep Sep 21	Tue 22nd Sep Sep 22	Wed 23rd Sep Sep 23	Thu 24th Sep Sep 24
15.2mi, 2:10:34 Running - Long Run Split Summary === 1) 0.62m - 4:58(7:59/m) 73cal 7.52/8.5mph 2) 0.62m - 5:03(8:08/m) 74cal 7.37/7.89mph 3) 0.62m - 4:45(7:39/m) 71cal 7.85/8.37mph 4) 0.62m - 4:48(7:43/m) 73cal 7.77/8.43mph 5) 0.62m - 5:06(8:12/m) 74cal 7.32/8.37mph 6) 0.62m - 5:55(9:32/m) 69cal 6.3/7.85mph 7) 0.62m - 5:35(8:58/m) 72cal 6.69/7.26mph 8) 0.62m - 5:27(8:46/m) 72cal 6.85/7.87mph 9) 0.62m - 5:29(8:49/m) 72cal 6.8/7.45mph 10) 0.62m - 5:19(8:34/m) 72cal 7/7.35mph 11) 0.62m - 5:28(8:49/m) 73cal 6.81/7.37mph 12) 0.62m - 5:35(8:59/m) 72cal 6.68/7.14mph 13) 0.62m - 5:18(8:32/m) 71cal 7.04/7.87mph 14) 0.62m - 5:03(8:08/m) 75cal 7.38/8.04mph 15) 0.62m - 5:20(8:34/m) 72cal 7/7.24mph 16) 0.62m - 5:17(8:30/m) 72cal 7.06/7.35mph 17) 0.62m - 5:33(8:56/m) 70cal 6.71/7.22mph 18) 0.62m - 6:02(9:42/m) 74cal 6.19/8.06mph 19) 0.62m - 5:46(9:17/m) 69cal 6.46/7.2mph 20) 0.62m - 5:37(9:02/m) 73cal 6.64/7.49mph 21) 0.62m - 5:53(9:28/m) 72cal 6.34/7.2mph 22) 0.62m - 4:57(7:58/m) 72cal 7.53/8.39mph 23) 0.62m - 4:55(7:55/m) 73cal 7.58/8.08mph 24) 0.62m - 4:53(7:52/m) 74cal 7.62/8.33mph 25) 0.33m - 2:34(7:51/m) 38cal 7.64/7.6mph Add a comment	6.2mi, 44:50 Running - General Split Summary === 1) 0.62m - 4:32(7:18/m) 70cal 8.22/8.89mph 2) 0.62m - 4:27(7:09/m) 73cal 8.39/8.7mph 3) 0.62m - 4:33(7:19/m) 74cal 8.2/8.7mph 4) 0.62m - 4:23(7:03/m) 70cal 8.52/8.97mph 5) 0.62m - 4:27(7:10/m) 73cal 8.37/9.04mph 6) 0.62m - 4:34(7:20/m) 75cal 8.18/9.85mph 7) 0.62m - 4:38(7:27/m) 71cal 8.05/8.29mph 8) 0.62m - 4:16(6:52/m) 72cal 8.73/8.95mph 9) 0.62m - 4:32(7:17/m) 74cal 8.23/8.72mph 10) 0.62m - 4:20(6:58/m) 72cal 8.61/9.1mph 11) 0.03m - 9(6:18/m) 2cal 9.52/8.41mph Add a comment	6.6mi, 1:08:39 Running - Easy Split Summary === 1) 0.62m - 6:08(9:53/m) 73cal 6.07/6.55mph 2) 0.62m - 6:16(10:05/m) 74cal 5.95/6.28mph 3) 0.62m - 7:03(11:21/m) 70cal 5.29/6.26mph 4) 0.62m - 6:48(10:57/m) 70cal 5.48/6.26mph 5) 0.62m - 6:46(10:53/m) 69cal 5.51/6.82mph 6) 0.62m - 6:51(11:01/m) 75cal 5.44/5.97mph 7) 0.62m - 6:37(10:39/m) 76cal 5.63/6.37mph 8) 0.62m - 5:59(9:38/m) 74cal 6.23/6.93mph 9) 0.62m - 6:36(10:37/m) 74cal 5.65/6.57mph 10) 0.62m - 6:00(9:40/m) 73cal 6.21/6.41mph 11) 0.36m - 3:34(9:50/m) 42cal 6.11/6.41mph Add a comment 7.4mi, 1:04:31 Running - General Split Summary === 1) 0.62m - 5:31(8:52/m) 70cal 6.76/7.35mph 2) 0.62m - 5:16(8:29/m) 71cal 7.08/7.47mph 3) 0.62m - 5:10(8:19/m) 73cal 7.21/7.51mph 4) 0.62m - 5:10(8:19/m) 74cal 7.22/7.41mph 5) 0.62m - 5:13(8:23/m) 71cal 7.16/7.56mph 6) 0.62m - 5:43(9:12/m) 73cal 6.53/7.62mph 7) 0.62m - 5:18(8:32/m) 71cal 7.03/7.72mph 8) 0.62m - 5:48(9:20/m) 73cal 6.43/8.43mph 9) 0.62m - 5:37(9:03/m) 71cal 6.63/7.33mph 10) 0.62m - 5:18(8:32/m) 72cal 7.03/7.33mph 11) 0.62m - 5:19(8:33/m) 73cal 7.02/7.45mph 12) 0.59m - 5:09(8:46/m) 68cal 6.84/7.83mph Add a comment	12mi, 1:43:09 Running - Medium Long Run Split Summary === 1) 0.62m - 5:18(8:32/m) 71cal 7.03/7.85mph 2) 0.62m - 5:11(8:21/m) 73cal 7.18/7.6mph 3) 0.62m - 5:51(9:26/m) 71cal 6.36/7.7mph 4) 0.62m - 4:48(7:44/m) 71cal 7.76/8.08mph 5) 0.62m - 5:26(8:45/m) 72cal 6.85/7.7mph 6) 0.62m - 5:18(8:32/m) 68cal 7.04/7.62mph 7) 0.62m - 5:39(9:05/m) 72cal 6.6/7.64mph 8) 0.62m - 5:19(8:34/m) 71cal 7/7.64mph 9) 0.62m - 5:08(8:16/m) 73cal 7.26/7.68mph 10) 0.62m - 5:32(8:54/m) 70cal 6.74/7.56mph 11) 0.62m - 5:48(9:20/m) 70cal 6.43/7.99mph 12) 0.62m - 5:34(8:58/m) 71cal 6.69/7.28mph 13) 0.62m - 5:22(8:39/m) 73cal 6.94/7.56mph 14) 0.62m - 5:12(8:22/m) 73cal 7.17/8.22mph 15) 0.62m - 5:15(8:27/m) 73cal 7.1/7.68mph 16) 0.62m - 5:33(8:56/m) 68cal 6.72/7.93mph 17) 0.62m - 5:18(8:31/m) 74cal 7.04/7.74mph 18) 0.62m - 4:50(7:47/m) 71cal 7.71/8.54mph 19) 0.62m - 4:54(7:53/m) 74cal 7.62/8.16mph 20) 0.23m - 1:51(7:56/m) 28cal 7.56/7.74mph Add a comment	6.5mi, 1:03:43 Running - Easy Split Summary === 1) 0.62m - 6:05(9:48/m) 72cal 6.13/6.64mph 2) 0.62m - 6:05(9:47/m) 73cal 6.13/6.55mph 3) 0.62m - 6:29(10:25/m) 75cal 5.76/6.43mph 4) 0.62m - 6:09(9:54/m) 73cal 6.06/6.68mph 5) 0.62m - 6:06(9:49/m) 73cal 6.11/6.55mph 6) 0.62m - 5:59(9:38/m) 73cal 6.23/7.08mph 7) 0.62m - 6:03(9:44/m) 71cal 6.16/6.85mph 8) 0.62m - 6:01(9:41/m) 73cal 6.2/6.43mph 9) 0.62m - 6:04(9:45/m) 74cal 6.15/6.45mph 10) 0.62m - 6:09(9:53/m) 73cal 6.07/7.14mph 11) 0.28m - 2:34(9:12/m) 32cal 6.52/6.64mph Add a comment	5.3mi, 40:33 Running - General Split Summary === 1) 0.62m - 4:48(7:43/m) 73cal 7.77/8.33mph 2) 0.62m - 4:47(7:42/m) 74cal 7.79/8.81mph 3) 0.62m - 5:07(8:14/m) 71cal 7.29/7.85mph 4) 0.62m - 5:00(8:03/m) 71cal 7.45/8.41mph 5) 0.62m - 4:44(7:37/m) 69cal 7.88/8.2mph 6) 0.62m - 4:30(7:15/m) 72cal 8.29/8.97mph 7) 0.62m - 4:27(7:09/m) 71cal 8.39/9.06mph 8) 0.62m - 4:31(7:16/m) 73cal 8.25/8.83mph 9) 0.36m - 2:40(7:22/m) 42cal 8.14/8.52mph Add a comment 11mi, 1:27:24 Running - Medium Long Run Split Summary === 1) 0.62m - 5:00(8:03/m) 72cal 7.45/7.81mph 2) 0.62m - 5:01(8:04/m) 74cal 7.44/8.12mph 3) 0.62m - 4:44(7:37/m) 72cal 7.87/8.22mph 4) 0.62m - 4:52(7:49/m) 73cal 7.67/8.06mph 5) 0.62m - 5:18(8:32/m) 71cal 7.03/7.93mph 6) 0.62m - 4:44(7:36/m) 72cal 7.89/8.22mph 7) 0.62m - 4:50(7:46/m) 74cal 7.72/8.22mph 8) 0.62m - 4:45(7:38/m) 75cal 7.85/8.58mph 9) 0.62m - 5:10(8:19/m) 72cal 7.21/8.01mph 10) 0.62m - 5:29(8:49/m) 70cal 6.8/7.7mph 11) 0.62m - 5:01(8:05/m) 70cal 7.43/7.83mph 12) 0.62m - 4:51(7:48/m) 72cal 7.7/8.31mph 13) 0.62m - 4:50(7:47/m) 68cal 7.7/7.97mph 14) 0.62m - 5:09(8:18/m) 73cal 7.23/8.01mph 15) 0.62m - 5:11(8:21/m) 73cal 7.18/8.52mph 16) 0.62m - 4:48(7:43/m) 74cal 7.78/8.37mph 17) 0.62m - 4:42(7:34/m) 73cal 7.93/8.89mph 18) 0.39m - 2:59(7:42/m) 46cal 7.79/8.85mph Add a comment	13.1mi, 2:11:58 Running - General Split Summary === 1) 0.62m - 6:43(10:49/m) 74cal 5.55/7.06mph 2) 0.62m - 6:27(10:24/m) 74cal 5.77/7.18mph 3) 0.62m - 6:36(10:37/m) 74cal 5.65/6.47mph 4) 0.62m - 7:29(12:02/m) 75cal 4.98/6.24mph 5) 0.62m - 7:35(12:12/m) 70cal 4.91/5.61mph 6) 0.62m - 6:57(11:11/m) 75cal 5.36/5.89mph 7) 0.62m - 6:33(10:33/m) 70cal 5.68/6.89mph 8) 0.62m - 6:08(9:53/m) 70cal 6.08/6.76mph 9) 0.62m - 6:22(10:14/m) 75cal 5.86/6.45mph 10) 0.62m - 6:53(11:05/m) 73cal 5.42/6.53mph 11) 0.62m - 6:45(10:52/m) 70cal 5.52/8.75mph 12) 0.62m - 6:30(10:28/m) 73cal 5.73/6.18mph 13) 0.62m - 5:53(9:29/m) 72cal 6.33/6.85mph 14) 0.62m - 5:55(9:31/m) 74cal 6.3/7.03mph 15) 0.62m - 6:25(10:19/m) 75cal 5.81/6.49mph 16) 0.62m - 6:17(10:06/m) 71cal 5.94/6.68mph 17) 0.62m - 5:20(8:35/m) 72cal 6.99/7.58mph 18) 0.62m - 5:14(8:25/m) 73cal 7.13/7.66mph 19) 0.62m - 5:23(8:40/m) 73cal 6.93/7.78mph 20) 0.62m - 5:07(8:15/m) 71cal 7.27/7.85mph 21) 0.62m - 4:55(7:55/m) 74cal 7.59/8.18mph 22) 0.06m - 30(7:51/m) 7cal 7.65/7.87mph Add a comment

2020	Distance	Date	Result	WAVA
St Clare 10k	10km	13 Sep	37:59	70.34%
Virtual Alexandra Palace 10k	10km	31 May	59:03	45.24%
St Peters Way Ultra	45mi	23 Feb	7:31:58	53.37%
Harrow Hill 10k	10km	16 Feb	40:53	65.35%
2019	Distance	Date	Result	WAVA
Sikhs in the City Dawn to Dusk Ultra	8hr	15 Dec	48.69 / miles	0.00%
Walthamstow Santa Dash	5km	7 Dec	19:13	67.22%
Run the River 10k	10km	13 Oct	38:31	69.36%
Mile End parkrun	5km	5 Oct	18:28	69.95%
Bacchus Marathon	26.2mi	8 Sep	3:50:31	53.34%
Spitfire Scramble 8 person relay	24hr	13 Jul	28.75 / miles	0.00%
Westminster Mile	1mi	26 May	5:31	67.31%
Colchester Stampede 10k	10km	19 May	1:08:16	39.14%
The Castle Trail	6.1mi	12 May	1:16:56	34.09%
Fauja Singh BEM Birthday Challenge	7hr	31 Mar	16.11 / km	0.00%
Queen Elizabeth Olympic Park 10km	10km	2 Mar	38:55	68.65%
Thorpe and Egham Half Marathon	13.1mi	24 Feb	1:28:47	65.76%
Harrow Hill 10k	10km	17 Feb	44:01	60.70%
The Mercury	10mi	9 Feb	1:13:25	59.93%
Queen Elizabeth Olympic Park 10km	10km	2 Feb	38:24	69.57%
Chingford League - Epping Forest	5mi	19 Jan	32:56	64.75%
Queen Elizabeth Olympic Park 10km	10km	5 Jan	38:11	69.97%
2018	Distance	Date	Result	WAVA
Sikhs in the City Dawn to Dusk Ultra	8hr	16 Dec	43.49 / miles	0.00%
Debden Santa Run	3.3mi	2 Dec	20:13	67.80%
Queen Elizabeth Olympic Park 10km	10km	1 Dec	37:28	71.31%
Orion - Ranelagh Mob Match	7.5mi	4 Nov	55:17	58.89%
Queen Elizabeth Olympic Park 10km	10km	3 Nov	40:38	65.75%
Victoria Park Autumn 10K	10km	14 Oct	37:51	70.59%
Queen Elizabeth Olympic Park 10km	10km	6 Oct	37:45	70.77%
Raphael parkrun	5km	15 Sep	18:21	70.32%
Physical Shield Relay (4x3000m)	3km	26 Jun	11:13	65.39%
Rat Race The Wall	69mi	16 Jun	12:54:00	51.07%
Midweek Road Race League Division 1 - Trent Park	10km	7 Jun	39:53	66.99%
IAAF Run 24:1 London	1mi	6 Jun	5:24	68.71%
Barking parkrun	5km	2 Jun	18:00	71.69%
Westminster Mile	1mi	27 May	5:12	71.35%
Midweek Road Race League Division 1 - St Albans	10km	24 May	37:14	71.75%
Royal Parks Summer 10k Series - Race 1 - Greenwich Park	10km	13 May	38:13	69.91%
Midweek Road Race League Division 1 - Chingford	6mi	10 May	37:00	69.72%
Pymmes parkrun	5km	5 May	18:20	70.38%
Town Mayor's 4km Charity Fun Run	4km	29 Apr	14:26	67.75%
Gunpowder parkrun	5km	28 Apr	17:57	71.89%
St Clare 10k	10km	8 Apr	38:37	69.18%
Mile End parkrun	5km	31 Mar	18:49	68.58%
Victoria Dock parkrun	5km	24 Mar	18:36	69.38%
Wigan 5k	5km	18 Mar	18:20	70.38%
Haigh Woodland parkrun	5km	17 Mar	19:36	65.84%
The Mercury	10mi	3 Mar		0.00%
Roding Valley Half Marathon	13.1mi	25 Feb	1:26:37	67.40%
English National XC Championships (Men)	12km	24 Feb	55:01	58.83%
Essex Cross Country League - Basildon	8.3km	10 Feb	32:19	68.06%
Queen Elizabeth Olympic Park 10km	10km	3 Feb	36:21	73.50%
Orion - SLH Mob Match	7.5mi	20 Jan	53:13	61.18%
Essex Cross Country League - Writtle	8km	13 Jan	31:34	67.16%
Queen Elizabeth Olympic Park 10km	10km	6 Jan	37:26	71.37%
St Albans Parkrun	5km	1 Jan	18:17	70.56%
Grovelands parkrun, Enfield	5km	1 Jan	18:26	69.98%
2017	Distance	Date	Result	WAVA
Chingford League - Alexandra Palace	5mi	30 Dec	31:42	67.27%
Gunpowder parkrun	5km	23 Dec	18:08	71.14%
Valentines parkrun	5km	16 Dec	18:57	68.07%
Ware Cup	5mi	9 Dec	31:34	67.55%
Debden Santa Run	3.3mi	3 Dec	21:16	64.43%
Queen Elizabeth Olympic Park 10km	10km	2 Dec	38:33	69.30%
Essex Cross Country League - Hockley	8.8km	25 Nov	35:44	65.26%
Orion - Blackheath Mob Match	7.5mi	18 Nov	1:00:00	54.26%
Chingford League - Hog Hill	5km	7 Nov	19:36	65.82%
Queen Elizabeth Olympic Park 10km	10km	4 Nov	40:38	65.75%
Essex Cross Country League - Horseheath	8km	28 Oct	36:07	58.70%
Chingford League - Jubilee Park	5mi	21 Oct	34:04	62.59%
Orion Winter 5 Mile Handicap	5mi	14 Oct	34:48	61.28%
Queen Elizabeth Olympic Park 10km	10km	7 Oct	39:07	68.30%
St Albans Stampede - 12hr Solo	12hr	2 Sep	24 / miles	0.00%
Roding Valley parkrun	5km	5 Aug	18:48	68.62%
Roding Valley parkrun	5km	29 Jul	18:36	69.35%
Roding Valley parkrun	5km	15 Jul	18:30	69.73%
Southend Half Marathon	13.1mi	9 Jul	1:28:06	66.27%
Midweek Road Race League Division 1 - Chingford	6mi	6 Jul	38:39	66.75%
Roding Valley parkrun	5km	1 Jul	18:41	69.05%
John Clarke Memorial Fell Race	3mi	23 Jun	25:48	48.28%
Olympic Park 5K (East End Road Runners)	5km	21 Jun	19:26	66.38%
Midweek Road Race League Division 1 - Trent Park	10km	15 Jun	39:57	66.88%
Decathlon Sports Series 5K - Harlow	5km	4 Jun	19:13	67.13%
Westminster Mile	1mi	28 May	5:24	68.70%
Midweek Road Race League Division 1 - St Albans	10km	25 May	39:06	68.33%
Gunpowder parkrun	5km	20 May	19:03	67.72%
Great Baddow 10	10mi	14 May	1:07:29	65.20%
Midweek Road Race League Division 1 - Royston	10km	11 May	39:53	66.99%
Orion Summer 5 Mile Handicap	5mi	6 May	33:56	62.84%
Hackney Marshes parkrun	5km	15 Apr	18:28	69.86%
St Clare 10k	10km	9 Apr	39:28	67.69%
Roding Valley parkrun	5km	1 Apr	18:45	68.80%
Orion 15	15mi	25 Mar	1:58:54	56.22%
Hampton Court Palace Half Marathon	13.1mi	19 Mar	1:29:20	65.35%
Queen Elizabeth Olympic Park 10km	10km	4 Mar	39:50	67.07%
Roding Valley Half Marathon	13.1mi	26 Feb	1:31:13	64.01%
Queen Elizabeth Olympic Park 10km	10km	4 Feb	38:51	68.77%
Roding Valley parkrun	5km	14 Jan	18:59	67.95%
Queen Elizabeth Olympic Park 10km	10km	7 Jan	39:08	68.27%
2016	Distance	Date	Result	WAVA
Gunpowder parkrun	5km	24 Dec	18:43	68.92%
Gunpowder parkrun	5km	17 Dec	19:21	66.67%
Queen Elizabeth Olympic Park 10km	10km	3 Dec	40:23	66.16%
Loughton Santa Run	3.3mi	27 Nov	21:53	62.61%
Gunpowder parkrun	5km	26 Nov		0.00%
Chelmsford Central parkrun	5km	19 Nov	19:53	64.88%
Gunpowder parkrun	5km	12 Nov	20:24	63.24%
Queen Elizabeth Olympic Park 10km	10km	5 Nov	56:30	47.29%
Gunpowder parkrun	5km	8 Oct	19:56	64.72%
Queen Elizabeth Olympic Park 10km	10km	1 Oct	42:00	63.61%
Gunpowder parkrun	5km	24 Sep		0.00%
Gunpowder parkrun	5km	17 Sep		0.00%
St Albans Stampede - 12hr Solo	12hr	3 Sep	40 / miles	0.00%
Brentwood parkrun	5km	27 Aug	22:10	58.20%
Gunpowder parkrun	5km	6 Aug		0.00%
Gunpowder parkrun	5km	30 Jul		0.00%
Gunpowder parkrun	5km	23 Jul		0.00%
Gunpowder parkrun	5km	2 Jul		0.00%
Gunpowder parkrun	5km	25 Jun		0.00%
St Albans Striders Summer Solstice 10k	10km	17 Jun	43:16	62.06%
Gunpowder parkrun	5km	4 Jun	19:54	64.82%
Westminster Mile	1mi	29 May	5:47	64.15%
Gunpowder parkrun	5km	28 May	27:50	46.35%
Gunpowder parkrun	5km	21 May	20:32	62.82%
Gunpowder parkrun	5km	14 May	23:52	54.05%
Gunpowder parkrun	5km	7 May	26:17	49.08%
Gunpowder parkrun	5km	23 Apr	19:59	64.55%
Town Mayor's 4km Charity Fun Run	4km	17 Apr	16:12	60.36%
Gunpowder parkrun	5km	16 Apr	24:25	52.83%
Gunpowder parkrun	5km	9 Apr	20:29	62.98%
Gunpowder parkrun	5km	2 Apr	32:49	39.31%
Gunpowder parkrun	5km	26 Mar	34:19	37.59%
Gunpowder parkrun	5km	19 Mar	21:05	61.19%
Gunpowder parkrun	5km	5 Mar	21:02	61.33%
Gunpowder parkrun	5km	23 Jan	20:29	62.98%
Gunpowder parkrun	5km	16 Jan	20:34	62.72%
Gunpowder parkrun	5km	9 Jan	20:51	61.87%
2015	Distance	Date	Result	WAVA
Loughton Santa Run	3.3mi	29 Nov	23:31	58.26%
Gunpowder parkrun	5km	21 Nov	20:55	61.67%
Pollok parkrun, Glasgow	5km	31 Oct	22:46	56.66%
Stort 30	30mi	25 Oct	5:04:46	46.93%
Gunpowder parkrun	5km	10 Oct	21:36	59.72%
Southend Half Marathon	13.1mi	14 Jun	1:44:48	56.50%
2014	Distance	Date	Result	WAVA
Loughton Santa Run	3.3mi	30 Nov	23:45	57.69%
Gunpowder parkrun	5km	9 Aug	19:49	65.10%
Gunpowder parkrun	5km	2 Aug	19:37	65.76%
Gunpowder parkrun	5km	19 Jul	19:48	65.15%
Gunpowder parkrun	5km	5 Jul	19:52	64.93%
Gunpowder parkrun	5km	28 Jun	20:16	63.65%
Gunpowder parkrun	5km	17 May	19:47	65.21%
Gunpowder parkrun	5km	22 Mar	19:29	66.21%
Roding Valley Half Marathon	13.1mi	9 Mar	1:33:42	62.31%
Gunpowder parkrun	5km	22 Feb	19:38	65.70%
Gunpowder parkrun	5km	15 Feb	20:50	61.92%
Gunpowder parkrun	5km	25 Jan	19:36	65.82%
Gunpowder parkrun	5km	18 Jan	19:42	65.48%
Gunpowder parkrun	5km	4 Jan	20:22	63.34%
2013	Distance	Date	Result	WAVA
BMW Frankfurt Marathon	26.2mi	27 Oct	4:06:59	49.78%
Gunpowder parkrun	5km	21 Sep	19:45	65.32%
Temple Newsam parkrun	5km	14 Sep	20:36	62.62%
Gunpowder parkrun	5km	6 Jul	19:54	64.82%
Southend Half Marathon	13.1mi	9 Jun	1:32:37	63.04%
Gunpowder parkrun	5km	18 May	19:35	65.87%
Gunpowder parkrun	5km	4 May	19:52	64.93%
Roding Valley Half Marathon	13.1mi	3 Mar	1:32:32	63.09%
2012	Distance	Date	Result	WAVA
St Albans Half Marathon	13.1mi	10 Jun	1:42:05	57.19%
St Albans 10k	10km	13 May	41:01	65.14%
Sport Relief London Mile (1,3 and 6 mile events)	6mi	25 Mar	42:46	60.32%
Silverstone Half Marathon	13.1mi	11 Mar	1:53:12	51.58%
Fred Hughes 10	10mi	22 Jan	1:16:06	57.82%
2010	Distance	Date	Result	WAVA
Whipsnade Zoo 10k	10km	6 Jun	54:52	48.69%

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