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Tumbleweed90 MS

About

Race Times

All Races

Mileage

Training

Orion Harriers

Races
149
Miles
11375
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

08 Sep 19	Bacchus Marathon
20 Oct 19	Chelmsford Marathon
15 Dec 19	Sikhs in the City Dawn to Dusk Ultra

Best Badges

This user has collected 95 badges.

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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	164	193	130	0	0	0	0	1011
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

Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29
10mi, 1:20:51 Running - Medium Long Run Split Summary === 1) 0.62m - 5:06(8:13/m) 69cal 7.3/7.51mph 2) 0.62m - 5:11(8:20/m) 71cal 7.2/8.04mph 3) 0.62m - 4:47(7:41/m) 75cal 7.8/9.41mph 4) 0.62m - 5:08(8:15/m) 71cal 7.27/8.16mph 5) 0.62m - 5:14(8:26/m) 71cal 7.11/7.87mph 6) 0.62m - 5:13(8:24/m) 70cal 7.15/7.85mph 7) 0.62m - 4:50(7:46/m) 70cal 7.72/8.54mph 8) 0.62m - 5:16(8:28/m) 70cal 7.08/8.68mph 9) 0.62m - 4:55(7:54/m) 73cal 7.59/7.93mph 10) 0.62m - 5:05(8:11/m) 70cal 7.33/7.93mph 11) 0.62m - 4:46(7:40/m) 70cal 7.82/8.41mph 12) 0.62m - 4:59(8:02/m) 71cal 7.48/8.54mph 13) 0.62m - 4:55(7:54/m) 73cal 7.59/8.25mph 14) 0.62m - 5:19(8:33/m) 70cal 7.02/8.91mph 15) 0.62m - 4:35(7:22/m) 72cal 8.14/8.43mph 16) 0.62m - 4:54(7:54/m) 74cal 7.6/8.37mph 17) 0.08m - 39(8:25/m) 9cal 7.13/8.25mph Add a comment 2.9mi, 31:59 Running - Coaching Split Summary === 1) 0.62m - 6:31(10:30/m) 73cal 5.72/6.74mph 2) 0.62m - 6:36(10:37/m) 74cal 5.65/6.2mph 3) 0.62m - 6:35(10:35/m) 74cal 5.67/6.18mph 4) 0.62m - 7:11(11:33/m) 70cal 5.19/6.49mph 5) 0.46m - 5:07(11:08/m) 52cal 5.39/5.63mph Add a comment	3.7mi, 25:04 Running - Tempo Split Summary === 1) 0.62m - 4:05(6:34/m) 72cal 9.13/9.81mph 2) 0.62m - 4:15(6:50/m) 74cal 8.78/9.27mph 3) 0.62m - 4:15(6:51/m) 71cal 8.76/9.31mph 4) 0.62m - 4:10(6:42/m) 72cal 8.95/9.6mph 5) 0.62m - 4:07(6:38/m) 72cal 9.04/9.46mph 6) 0.62m - 4:10(6:42/m) 73cal 8.96/9.18mph 7) 0.01m - 2(5:14/m) 11.46/9.1mph Add a comment	5.3mi, 41:29 Running - General Split Summary === 1) 0.62m - 5:18(8:32/m) 70cal 7.03/8.29mph 2) 0.62m - 5:12(8:22/m) 71cal 7.17/7.93mph 3) 0.62m - 5:05(8:10/m) 71cal 7.35/7.74mph 4) 0.62m - 4:36(7:24/m) 70cal 8.1/8.58mph 5) 0.62m - 4:59(8:01/m) 73cal 7.48/8.1mph 6) 0.62m - 4:28(7:12/m) 70cal 8.33/9.37mph 7) 0.62m - 4:35(7:22/m) 72cal 8.14/9.08mph 8) 0.62m - 4:40(7:31/m) 75cal 7.97/8.66mph 9) 0.36m - 2:36(7:11/m) 42cal 8.36/8.54mph Add a comment 4.3mi, 49:31 Running - General Split Summary === 1) 0.62m - 6:30(10:27/m) 74cal 5.74/7.01mph 2) 0.62m - 7:35(12:13/m) 74cal 4.91/7.95mph 3) 0.62m - 7:33(12:09/m) 66cal 4.94/6.03mph 4) 0.62m - 7:16(11:42/m) 74cal 5.13/5.68mph 5) 0.62m - 7:01(11:18/m) 74cal 5.31/5.47mph 6) 0.62m - 7:05(11:24/m) 75cal 5.26/5.93mph 7) 0.59m - 6:30(11:05/m) 70cal 5.41/6.14mph Add a comment	-	3.2mi, 25:00 Running - Warm Down Split Summary === 1) 0.62m - 4:51(7:48/m) 72cal 7.69/8.6mph 2) 0.62m - 4:53(7:52/m) 73cal 7.62/7.95mph 3) 0.62m - 5:07(8:14/m) 72cal 7.29/8.37mph 4) 0.62m - 4:43(7:36/m) 72cal 7.9/8.64mph 5) 0.62m - 4:36(7:24/m) 74cal 8.11/8.52mph 6) 0.11m - 50(7:39/m) 13cal 7.84/8.27mph Add a comment 3.1mi, 18:58 Running - parkrun Split Summary === 1) 0.62m - 3:46(6:03/m) 69cal 9.92/10.4mph 2) 0.62m - 3:41(5:55/m) 71cal 10.13/10.6mph 3) 0.62m - 3:48(6:06/m) 73cal 9.83/10.75mph 4) 0.62m - 3:45(6:02/m) 71cal 9.94/10.08mph 5) 0.62m - 3:53(6:15/m) 72cal 9.6/9.96mph 6) 0.02m - 6(5:51/m) 1cal 10.26/9.83mph Add a comment 1.8mi, 13:30 Running - Warm Up Split Summary === 1) 0.62m - 4:51(7:49/m) 71cal 7.68/8.56mph 2) 0.62m - 4:39(7:30/m) 73cal 8.01/8.5mph 3) 0.5m - 3:59(7:56/m) 58cal 7.57/10.37mph Add a comment	4.3mi, 32:58 Running - General Split Summary === 1) 0.62m - 4:35(7:23/m) 72cal 8.12/8.85mph 2) 0.62m - 4:53(7:51/m) 71cal 7.65/8.25mph 3) 0.62m - 4:52(7:49/m) 70cal 7.67/8.97mph 4) 0.62m - 4:58(7:59/m) 71cal 7.51/8.2mph 5) 0.62m - 4:51(7:48/m) 74cal 7.7/8.93mph 6) 0.62m - 4:44(7:36/m) 74cal 7.89/8.06mph 7) 0.57m - 4:06(7:15/m) 66cal 8.28/8.83mph Add a comment 6.6mi, 1:08:47 Running - General Split Summary === 1) 0.62m - 6:26(10:22/m) 72cal 5.79/7.06mph 2) 0.62m - 6:06(9:49/m) 70cal 6.12/6.89mph 3) 0.62m - 6:26(10:22/m) 74cal 5.79/7.08mph 4) 0.62m - 6:14(10:01/m) 72cal 5.99/7.06mph 5) 0.62m - 6:46(10:53/m) 70cal 5.51/6.35mph 6) 0.62m - 6:38(10:40/m) 64cal 5.62/6.95mph 7) 0.62m - 7:10(11:32/m) 66cal 5.2/6.64mph 8) 0.62m - 5:43(9:11/m) 69cal 6.53/7.06mph 9) 0.62m - 6:30(10:28/m) 74cal 5.73/7.03mph 10) 0.62m - 7:12(11:36/m) 66cal 5.17/7.18mph 11) 0.39m - 3:36(9:13/m) 46cal 6.51/6.95mph Add a comment 8.5mi, 1:07:28 Running - General Split Summary === 1) 0.62m - 5:02(8:07/m) 69cal 7.4/10.42mph 2) 0.62m - 4:49(7:45/m) 74cal 7.74/8.93mph 3) 0.62m - 5:11(8:20/m) 68cal 7.2/7.83mph 4) 0.62m - 4:50(7:47/m) 73cal 7.71/8.25mph 5) 0.62m - 5:00(8:03/m) 72cal 7.45/7.68mph 6) 0.62m - 4:54(7:53/m) 73cal 7.62/7.91mph 7) 0.62m - 4:46(7:40/m) 74cal 7.82/8.18mph 8) 0.62m - 5:07(8:14/m) 73cal 7.29/7.64mph 9) 0.62m - 4:56(7:56/m) 73cal 7.57/7.95mph 10) 0.62m - 4:58(7:59/m) 69cal 7.52/7.91mph 11) 0.52m - 4:09(7:56/m) 63cal 7.56/8.47mph 12) 0.3m - 2:24(8:03/m) 36cal 7.45/8.06mph 13) 0.62m - 4:48(7:44/m) 72cal 7.76/8.64mph 14) 0.62m - 4:52(7:50/m) 73cal 7.66/8.35mph 15) 0.21m - 1:43(8:18/m) 24cal 7.23/7.47mph Add a comment	-
Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5
-	3.5mi, 38:45 Running - General Split Summary === 1) 0.62m - 6:35(10:36/m) 73cal 5.66/6.76mph 2) 0.62m - 6:37(10:40/m) 75cal 5.63/6.35mph 3) 0.62m - 6:58(11:12/m) 73cal 5.36/6.26mph 4) 0.62m - 7:16(11:41/m) 72cal 5.14/5.59mph 5) 0.62m - 7:05(11:24/m) 72cal 5.26/5.68mph 6) 0.38m - 4:14(11:00/m) 46cal 5.45/5.53mph Add a comment	-	3.5mi, 33:43 Running - General Split Summary === 1) 0.55m - 3:50(6:55/m) 62cal 8.67/10.25mph 2) 0.62m - 5:57(9:35/m) 72cal 6.26/6.66mph 3) 0.62m - 6:08(9:53/m) 73cal 6.08/6.39mph 4) 0.62m - 6:51(11:01/m) 74cal 5.45/6.16mph 5) 0.62m - 6:13(10:00/m) 72cal 5.99/6.57mph 6) 0.5m - 4:44(9:30/m) 57cal 6.31/6.66mph Add a comment 7.1mi, 52:13 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 71cal 7.43/8.14mph 2) 0.62m - 4:52(7:50/m) 74cal 7.66/8.01mph 3) 0.62m - 4:46(7:40/m) 73cal 7.82/8.2mph 4) 0.62m - 4:41(7:33/m) 74cal 7.95/8.64mph 5) 0.62m - 4:23(7:03/m) 73cal 8.52/9.2mph 6) 0.62m - 4:42(7:35/m) 74cal 7.92/8.39mph 7) 0.62m - 4:44(7:37/m) 72cal 7.87/8.45mph 8) 0.62m - 4:23(7:04/m) 70cal 8.5/8.7mph 9) 0.62m - 4:10(6:43/m) 70cal 8.94/9.91mph 10) 0.62m - 4:18(6:56/m) 73cal 8.66/10.23mph 11) 0.62m - 4:18(6:55/m) 73cal 8.67/9.12mph 12) 0.25m - 1:53(7:30/m) 28cal 8.01/8.72mph Add a comment	6.3mi, 1:11:46 Running - General Split Summary === 1) 0.62m - 6:59(11:14/m) 72cal 5.34/7.33mph 2) 0.62m - 6:47(10:55/m) 75cal 5.49/6.93mph 3) 0.62m - 6:48(10:56/m) 73cal 5.48/6.82mph 4) 0.62m - 6:51(11:02/m) 75cal 5.44/5.68mph 5) 0.62m - 6:58(11:12/m) 75cal 5.36/7.24mph 6) 0.62m - 7:18(11:45/m) 71cal 5.1/5.85mph 7) 0.62m - 7:01(11:18/m) 75cal 5.31/7.22mph 8) 0.62m - 7:34(12:11/m) 61cal 4.92/5.99mph 9) 0.62m - 7:32(12:08/m) 62cal 4.94/5.8mph 10) 0.62m - 7:30(12:04/m) 65cal 4.97/6.12mph 11) 0.04m - 28(12:17/m) 3cal 4.88/4.88mph Add a comment	27.6mi, 4:06:17 Running - Long Run Split Summary === 1) 0.62m - 5:16(8:29/m) 70cal 7.07/8.14mph 2) 0.62m - 5:20(8:34/m) 73cal 7/7.53mph 3) 0.62m - 5:29(8:50/m) 71cal 6.79/7.7mph 4) 0.62m - 5:28(8:47/m) 72cal 6.83/7.2mph 5) 0.62m - 4:57(7:58/m) 72cal 7.53/8.45mph 6) 0.62m - 5:21(8:36/m) 71cal 6.97/7.74mph 7) 0.62m - 5:18(8:31/m) 73cal 7.04/7.33mph 8) 0.62m - 5:21(8:36/m) 72cal 6.97/7.24mph 9) 0.62m - 5:21(8:36/m) 74cal 6.97/7.64mph 10) 0.62m - 5:18(8:32/m) 71cal 7.04/7.64mph 11) 0.62m - 5:14(8:25/m) 72cal 7.13/7.81mph 12) 0.62m - 5:23(8:40/m) 73cal 6.92/7.24mph 13) 0.62m - 5:22(8:38/m) 72cal 6.95/7.18mph 14) 0.62m - 5:22(8:39/m) 72cal 6.94/7.16mph 15) 0.62m - 5:35(8:59/m) 73cal 6.68/7.24mph 16) 0.62m - 5:34(8:57/m) 72cal 6.7/6.91mph 17) 0.62m - 5:25(8:44/m) 70cal 6.88/6.99mph 18) 0.62m - 5:18(8:32/m) 71cal 7.03/7.2mph 19) 0.62m - 5:20(8:35/m) 73cal 6.98/7.18mph 20) 0.62m - 5:24(8:41/m) 72cal 6.91/7.24mph 21) 0.62m - 5:20(8:35/m) 71cal 6.98/7.33mph 22) 0.62m - 5:31(8:53/m) 74cal 6.76/7.18mph 23) 0.62m - 5:29(8:50/m) 72cal 6.8/7.2mph 24) 0.62m - 5:30(8:50/m) 71cal 6.79/7.2mph 25) 0.62m - 5:22(8:38/m) 72cal 6.95/7.2mph 26) 0.62m - 5:23(8:40/m) 74cal 6.93/7.41mph 27) 0.62m - 5:23(8:39/m) 71cal 6.93/7.03mph 28) 0.62m - 5:28(8:48/m) 72cal 6.82/6.95mph 29) 0.62m - 5:25(8:43/m) 72cal 6.89/7.1mph 30) 0.62m - 5:25(8:43/m) 72cal 6.88/7.2mph 31) 0.62m - 5:35(9:00/m) 72cal 6.67/7.31mph 32) 0.62m - 5:35(8:59/m) 72cal 6.68/6.93mph 33) 0.62m - 5:32(8:54/m) 71cal 6.74/7.22mph 34) 0.62m - 5:25(8:43/m) 72cal 6.88/7.33mph 35) 0.62m - 5:34(8:58/m) 73cal 6.7/7.16mph 36) 0.62m - 5:44(9:13/m) 71cal 6.51/6.74mph 37) 0.62m - 5:33(8:56/m) 72cal 6.72/7.01mph 38) 0.62m - 5:44(9:13/m) 71cal 6.51/6.76mph 39) 0.62m - 5:42(9:10/m) 72cal 6.54/7.01mph 40) 0.62m - 5:47(9:18/m) 74cal 6.45/6.97mph 41) 0.62m - 5:53(9:28/m) 72cal 6.33/7.14mph 42) 0.62m - 5:47(9:19/m) 73cal 6.44/6.82mph 43) 0.62m - 7:12(11:35/m) 67cal 5.18/6.62mph 44) 0.62m - 7:13(11:37/m) 66cal 5.16/6.85mph 45) 0.26m - 2:41(10:24/m) 28cal 5.77/7.97mph Add a comment	-
Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12
-	7.3mi, 55:59 Running - General Split Summary === 1) 0.62m - 4:52(7:50/m) 72cal 7.66/8.72mph 2) 0.62m - 5:01(8:04/m) 73cal 7.44/7.78mph 3) 0.62m - 4:52(7:50/m) 71cal 7.65/8.52mph 4) 0.62m - 4:49(7:46/m) 73cal 7.73/8.7mph 5) 0.62m - 4:59(8:01/m) 74cal 7.49/8.95mph 6) 0.62m - 4:42(7:34/m) 71cal 7.93/8.83mph 7) 0.62m - 5:03(8:08/m) 68cal 7.38/8.35mph 8) 0.62m - 5:02(8:06/m) 69cal 7.41/8.6mph 9) 0.62m - 4:34(7:21/m) 73cal 8.16/8.81mph 10) 0.62m - 4:24(7:04/m) 72cal 8.48/9.52mph 11) 0.62m - 4:30(7:14/m) 73cal 8.29/8.5mph 12) 0.45m - 3:11(7:01/m) 52cal 8.55/8.7mph Add a comment	10mi, 1:39:53 Running - Medium Long Run Split Summary === 1) 0.62m - 4:27(7:10/m) 69cal 8.37/10.6mph 2) 0.62m - 4:19(6:58/m) 72cal 8.62/9.14mph 3) 0.62m - 4:47(7:42/m) 72cal 7.79/9.2mph 4) 0.62m - 4:32(7:17/m) 70cal 8.24/8.87mph 5) 0.62m - 4:36(7:24/m) 77cal 8.11/9.18mph 6) 0.54m - 3:54(7:15/m) 61cal 8.28/8.41mph 7) 0.62m - 6:37(10:38/m) 75cal 5.64/6.35mph 8) 0.62m - 6:49(10:58/m) 76cal 5.47/6.49mph 9) 0.62m - 6:33(10:32/m) 75cal 5.69/6.18mph 10) 0.62m - 6:53(11:05/m) 73cal 5.41/5.85mph 11) 0.62m - 7:04(11:23/m) 74cal 5.27/5.85mph 12) 0.62m - 7:35(12:13/m) 72cal 4.91/5.89mph 13) 0.62m - 7:25(11:57/m) 72cal 5.02/5.53mph 14) 0.62m - 7:29(12:03/m) 60cal 4.98/5.68mph 15) 0.62m - 7:31(12:05/m) 68cal 4.96/5.55mph 16) 0.62m - 7:09(11:30/m) 72cal 5.22/5.78mph 17) 0.18m - 2:13(12:04/m) 20cal 4.97/5.18mph Add a comment	5.5mi, 42:04 Running - Easy Split Summary === 1) 0.62m - 4:53(7:52/m) 72cal 7.63/8.68mph 2) 0.62m - 4:47(7:42/m) 74cal 7.79/8.5mph 3) 0.62m - 4:43(7:35/m) 73cal 7.91/8.6mph 4) 0.62m - 4:41(7:32/m) 75cal 7.96/8.6mph 5) 0.62m - 4:52(7:49/m) 69cal 7.67/8.33mph 6) 0.62m - 4:58(7:59/m) 73cal 7.51/8.2mph 7) 0.62m - 4:46(7:41/m) 74cal 7.82/8.35mph 8) 0.62m - 4:41(7:33/m) 71cal 7.95/8.5mph 9) 0.5m - 3:43(7:27/m) 58cal 8.06/8.95mph Add a comment	7.3mi, 56:31 Running - General Split Summary === 1) 0.62m - 4:51(7:49/m) 72cal 7.68/8.33mph 2) 0.62m - 4:49(7:45/m) 72cal 7.74/9.02mph 3) 0.62m - 4:57(7:57/m) 72cal 7.55/7.85mph 4) 0.62m - 5:03(8:08/m) 72cal 7.38/8.01mph 5) 0.62m - 5:11(8:21/m) 71cal 7.19/7.76mph 6) 0.62m - 4:49(7:45/m) 70cal 7.74/8.39mph 7) 0.62m - 4:46(7:40/m) 73cal 7.83/8.18mph 8) 0.62m - 4:34(7:21/m) 72cal 8.16/8.89mph 9) 0.62m - 4:38(7:28/m) 75cal 8.04/9mph 10) 0.62m - 4:35(7:22/m) 69cal 8.14/8.75mph 11) 0.62m - 4:36(7:25/m) 73cal 8.1/8.72mph 12) 0.5m - 3:42(7:28/m) 58cal 8.04/8.35mph Add a comment	3.2mi, 35:14 Running - Coaching Split Summary === 1) 0.35m - 3:56(11:12/m) 41cal 5.36/5.74mph 2) 0.04m - 21(7:57/m) 4cal 7.55/6.41mph 3) 0.11m - 1:13(11:00/m) 13cal 5.46/6.35mph 4) 0.15m - 1:19(9:05/m) 15cal 6.6/6.35mph 5) 0.1m - 1:11(11:35/m) 13cal 5.18/6.37mph 6) 0.07m - 47(10:34/m) 8cal 5.68/6.12mph 7) 0.32m - 3:44(11:32/m) 39cal 5.2/5.87mph 8) 0.05m - 23(8:26/m) 4cal 7.11/7.31mph 9) 0.12m - 1:23(11:29/m) 14cal 5.22/6.76mph 10) 0.13m - 1:18(9:45/m) 15cal 6.15/6.28mph 11) 0.21m - 2:29(12:06/m) 26cal 4.96/6.12mph 12) 0.11m - 1:02(9:18/m) 11cal 6.45/6.18mph 13) 0.12m - 1:29(12:05/m) 13cal 4.97/5.78mph 14) 0m - 1(5:25/m) 11.08/5.26mph 15) 0.04m - 22(9:25/m) 3cal 6.37/5.91mph 16) 0.1m - 1:03(10:24/m) 11cal 5.77/6.01mph 17) 0.04m - 26(10:44/m) 4cal 5.59/5.7mph 18) 0.14m - 1:33(10:45/m) 17cal 5.58/5.95mph 19) 0.07m - 38(9:19/m) 7cal 6.44/6.26mph 20) 0.12m - 1:22(11:07/m) 15cal 5.39/6.26mph 21) 0.04m - 25(9:33/m) 4cal 6.29/5.91mph 22) 0.13m - 1:34(11:53/m) 16cal 5.05/5.91mph 23) 0.15m - 1:47(11:35/m) 15cal 5.18/5.61mph 24) 0.46m - 5:27(11:47/m) 50cal 5.09/5.76mph Add a comment 7.8mi, 55:35 Running - Tempo Split Summary === 1) 0.62m - 4:34(7:21/m) 72cal 8.16/9mph 2) 0.62m - 4:25(7:06/m) 72cal 8.45/8.83mph 3) 0.62m - 4:15(6:50/m) 74cal 8.78/9.1mph 4) 0.62m - 4:39(7:29/m) 73cal 8.02/8.87mph 5) 0.62m - 4:15(6:51/m) 71cal 8.76/9.48mph 6) 0.62m - 4:41(7:33/m) 70cal 7.95/8.5mph 7) 0.62m - 4:22(7:02/m) 71cal 8.53/9.46mph 8) 0.62m - 4:24(7:05/m) 74cal 8.48/9.43mph 9) 0.62m - 4:32(7:18/m) 71cal 8.22/8.95mph 10) 0.62m - 4:37(7:26/m) 71cal 8.07/8.6mph 11) 0.62m - 4:24(7:04/m) 72cal 8.48/8.97mph 12) 0.62m - 4:23(7:03/m) 71cal 8.51/8.91mph 13) 0.3m - 2:04(7:00/m) 33cal 8.57/8.7mph Add a comment	-
Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19
6.6mi, 45:08 Running - Tempo Split Summary === 1) 0.62m - 4:28(7:12/m) 70cal 8.34/9.18mph 2) 0.62m - 4:30(7:15/m) 72cal 8.28/9.23mph 3) 0.62m - 4:08(6:39/m) 72cal 9.03/9.27mph 4) 0.62m - 4:04(6:33/m) 73cal 9.17/9.71mph 5) 0.62m - 4:13(6:48/m) 73cal 8.83/9.33mph 6) 0.62m - 4:14(6:48/m) 72cal 8.81/9.98mph 7) 0.62m - 4:07(6:38/m) 72cal 9.04/9.33mph 8) 0.62m - 4:06(6:36/m) 73cal 9.08/9.35mph 9) 0.62m - 4:23(7:03/m) 73cal 8.51/9.1mph 10) 0.62m - 4:10(6:42/m) 72cal 8.95/9.83mph 11) 0.42m - 2:45(6:29/m) 50cal 9.27/9.6mph Add a comment	10.2mi, 1:18:58 Running - Medium Long Run Split Summary === 1) 0.62m - 4:59(8:02/m) 71cal 7.47/7.95mph 2) 0.62m - 5:00(8:02/m) 74cal 7.46/7.95mph 3) 0.62m - 5:26(8:45/m) 72cal 6.85/7.83mph 4) 0.62m - 5:08(8:15/m) 69cal 7.27/8.41mph 5) 0.62m - 5:02(8:06/m) 73cal 7.4/8.39mph 6) 0.62m - 4:49(7:46/m) 73cal 7.73/8.72mph 7) 0.62m - 4:49(7:46/m) 69cal 7.73/8.62mph 8) 0.62m - 4:28(7:11/m) 71cal 8.35/8.95mph 9) 0.62m - 4:38(7:28/m) 72cal 8.04/8.29mph 10) 0.62m - 4:42(7:34/m) 75cal 7.93/8.52mph 11) 0.62m - 4:42(7:34/m) 72cal 7.94/8.64mph 12) 0.62m - 4:56(7:56/m) 75cal 7.56/8.83mph 13) 0.62m - 4:39(7:29/m) 71cal 8.02/8.58mph 14) 0.62m - 4:33(7:19/m) 69cal 8.21/9.48mph 15) 0.62m - 4:46(7:40/m) 72cal 7.82/8.22mph 16) 0.62m - 4:31(7:16/m) 74cal 8.26/8.79mph 17) 0.25m - 1:50(7:26/m) 29cal 8.08/8.7mph Add a comment	6.4mi, 1:13:51 Running - Coaching Split Summary === 1) 0.62m - 6:49(10:59/m) 74cal 5.46/5.95mph 2) 0.62m - 7:04(11:23/m) 76cal 5.27/5.76mph 3) 0.62m - 7:00(11:16/m) 74cal 5.32/5.49mph 4) 0.62m - 7:00(11:15/m) 75cal 5.33/5.59mph 5) 0.62m - 7:10(11:32/m) 74cal 5.2/8.08mph 6) 0.62m - 7:06(11:26/m) 73cal 5.25/5.59mph 7) 0.62m - 7:15(11:40/m) 71cal 5.14/5.7mph 8) 0.62m - 7:20(11:48/m) 74cal 5.08/5.74mph 9) 0.62m - 7:17(11:43/m) 70cal 5.12/6.47mph 10) 0.62m - 7:17(11:43/m) 71cal 5.12/5.51mph 11) 0.22m - 2:33(11:24/m) 27cal 5.26/5.8mph Add a comment	3mi, 30:21 Running - Easy Split Summary === 1) 0.62m - 6:04(9:46/m) 73cal 6.14/6.93mph 2) 0.62m - 6:11(9:57/m) 74cal 6.03/6.45mph 3) 0.62m - 6:56(11:10/m) 72cal 5.38/5.91mph 4) 0.62m - 6:23(10:17/m) 74cal 5.84/6.24mph 5) 0.49m - 4:47(9:47/m) 57cal 6.13/6.53mph Add a comment 2.8mi, 20:05 Running - General Split Summary === 1) 0.62m - 4:38(7:28/m) 71cal 8.04/8.56mph 2) 0.62m - 4:38(7:28/m) 73cal 8.04/8.47mph 3) 0.62m - 4:13(6:48/m) 71cal 8.82/9.68mph 4) 0.62m - 4:17(6:53/m) 74cal 8.72/9.29mph 5) 0.34m - 2:18(6:42/m) 39cal 8.96/10.14mph Add a comment	6.4mi, 1:03:57 Running - Easy Split Summary === 1) 0.62m - 5:07(8:14/m) 71cal 7.29/7.78mph 2) 0.62m - 4:54(7:53/m) 74cal 7.61/8.1mph 3) 0.62m - 5:24(8:41/m) 72cal 6.9/7.99mph 4) 0.62m - 4:48(7:43/m) 67cal 7.78/8.33mph 5) 0.62m - 5:53(9:28/m) 71cal 6.34/7.2mph 6) 0.47m - 5:14(11:00/m) 53cal 5.45/5.93mph 7) 0.62m - 7:00(11:16/m) 73cal 5.33/5.91mph 8) 0.62m - 6:43(10:49/m) 71cal 5.54/6.45mph 9) 0.62m - 7:21(11:50/m) 63cal 5.07/5.91mph 10) 0.62m - 7:18(11:45/m) 71cal 5.1/5.97mph 11) 0.34m - 4:15(12:27/m) 31cal 4.82/5.03mph Add a comment	8.7mi, 1:03:49 Running - Fartleks Split Summary === 1) 0.62m - 4:51(7:48/m) 72cal 7.69/8.5mph 2) 0.62m - 4:47(7:42/m) 73cal 7.8/8.1mph 3) 0.1m - 36(6:03/m) 10cal 9.93/10.75mph 4) 0.25m - 1:56(7:43/m) 30cal 7.77/9.64mph 5) 0.17m - 1:03(6:17/m) 19cal 9.55/9.89mph 6) 0.24m - 1:51(7:41/m) 28cal 7.81/9.37mph 7) 0.3m - 1:52(6:18/m) 34cal 9.53/9.93mph 8) 0.23m - 1:51(8:02/m) 27cal 7.47/9.79mph 9) 0.25m - 1:38(6:30/m) 28cal 9.23/9.39mph 10) 0.13m - 1:03(8:08/m) 16cal 7.38/8.85mph 11) 0.27m - 1:42(6:21/m) 30cal 9.44/9.77mph 12) 0.18m - 1:29(8:02/m) 22cal 7.46/9.6mph 13) 0.17m - 1:04(6:06/m) 18cal 9.82/9.77mph 14) 0.16m - 1:08(7:03/m) 18cal 8.5/9.5mph 15) 0.62m - 4:12(6:45/m) 75cal 8.88/10.08mph 16) 0.26m - 1:47(6:44/m) 29cal 8.91/8.89mph 17) 0.17m - 1:24(8:02/m) 22cal 7.47/8.79mph 18) 0.22m - 1:37(7:18/m) 25cal 8.21/8.64mph 19) 0.1m - 54(9:22/m) 10cal 6.41/7.41mph 20) 0.26m - 2:02(7:49/m) 30cal 7.68/8.29mph 21) 0.61m - 5:04(8:19/m) 69cal 7.21/8.22mph 22) 0.09m - 33(6:25/m) 8cal 9.35/9.27mph 23) 0.23m - 1:49(7:54/m) 26cal 7.6/9.12mph 24) 0.62m - 4:12(6:45/m) 65cal 8.89/9.29mph 25) 0.42m - 2:52(6:50/m) 48cal 8.78/9.33mph 26) 0.22m - 1:37(7:25/m) 24cal 8.09/8.35mph 27) 0.08m - 31(6:20/m) 9cal 9.48/10.46mph 28) 0.28m - 2:10(7:49/m) 33cal 7.67/9.75mph 29) 0.12m - 48(6:24/m) 13cal 9.37/9.31mph 30) 0.25m - 1:56(7:41/m) 30cal 7.81/9.12mph 31) 0.12m - 44(6:11/m) 12cal 9.71/9.5mph 32) 0.35m - 2:49(8:04/m) 42cal 7.44/9.29mph Add a comment	-

2019	Date	Result	WAVA
Spitfire Scramble 8 person relay	13 Jul	28.75 / miles	0.00%
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%
St Albans Parkrun	1 Jan	18:17	70.56%
Grovelands parkrun, Enfield	1 Jan	18:26	69.98%
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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