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Akkers M40

About

Race Times

All Races

Mileage

Training

Blog

Tadworth AC

Races
281
Miles
4300
WAVA
61.72%
5k
22:04
5M
43:51
10k
46:59
10M
1:39:10
Half
1:45:23
20M
3:08:23
Mara
4:21:51

About Me

"A journey of a thousand miles begins with a single step."

Run Britain Rankings: runbritainrankings.com

Race Standard

Hyena (56)

Current Status

A slow summer. Now time to up my game on the road to winter!

Planned Races
27th Sep 20	RunningGrandPrix - Goodwood Motor Circuit 5k, 10k, Half, 16 Miles, 20 Miles
22nd Nov 20	Jigsaw Run 10K
9th May 21	Run Gatwick Half Marathon
31st May 21	Vitality London 10,000
5th Sep 21	Paddock Wood Half Marathon
12th Sep 21	Great North Run
Under Consideration
19th Sep 20	Dorney Lake Run BY 10k Run Challenge
27th Sep 20	Barns Green 10k
27th Sep 20	Hever Castle Half Marathon
3rd Oct 20	Run Richmond Park 10k Race 13

Best Badges

This user has collected 90 badges.

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2020 Targets

RUN
700

Set your targets for 2020

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Buddies

Dist	Races	PB	WB	2008	2009	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	237	22:04 7:06/mi	61.72				24:49 52.60	24:13 54.14	24:49 53.11	24:50 53.07	28:49 46.01	26:21 50.97	25:10 53.74	22:04 61.72	23:22 58.71
5mi	4	43:51 8:46/mi	48.90				43:51 48.90	51:23 41.86
10km	17	46:59 7:34/mi	58.99	53:00 50.41		55:10 48.51		51:26 52.25	56:11 48.61	55:37 49.62				46:59 58.99	47:45 58.49
10mi	1	1:39:10 9:55/mi	45.56							1:39:10 45.56
13.1mi	14	1:45:23 8:03/mi	56.97		2:02:28 47.67	2:10:50 44.63	1:55:55 50.42		2:05:24 46.79	1:56:28 51.23		2:09:02 46.00		1:45:47 56.75	1:45:23 56.97
20mi	3	3:08:23 9:25/mi	49.44				3:27:58 43.99	3:14:37 47.08		3:08:23 49.44
21mi	1	3:18:57 9:28/mi	48.36					3:18:57 48.36
26.2mi	2	4:21:51 10:00/mi	47.75				4:37:36 44.34			4:21:51 47.75

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	100	53	149	73	180	136	127	135	81	0	0	0	1035
2019	49	37	61	84	49	59	32	55	56	80	88	83	733
2018	33	5	7	7	18	10	14	29	41	44	36	36	280
2017	2	0	6	20	22	27	40	52	56	13	6	12	259
2016	9	3	3	9	10	0	10	10	6	3	3	3	70
2015	111	66	68	73	34	15	34	10	44	52	26	6	538
2014	19	6	16	15	73	26	76	49	34	24	70	91	498
2013	42	88	104	27	28	5	18	9	10	9	6	3	350
2012	105	79	82	86	16	20	14	44	28	19	24	21	538

Sun 23rd Aug Aug 23	Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29
14.4mi, 2:22:58 Running - Long Run Split Summary === 1) 0.62m - 6:39(10:43/m) 136/166bpm 71cal 5.6/6.51mph 2) 0.62m - 6:14(10:02/m) 146/156bpm 73cal 5.98/6.87mph 3) 0.62m - 5:53(9:28/m) 140/148bpm 63cal 6.34/6.97mph 4) 0.62m - 5:23(8:39/m) 143/159bpm 60cal 6.93/7.45mph 5) 0.62m - 5:42(9:10/m) 148/157bpm 66cal 6.55/7.58mph 6) 0.62m - 5:27(8:47/m) 142/154bpm 57cal 6.84/7.37mph 7) 0.62m - 5:43(9:12/m) 155/164bpm 69cal 6.53/7.16mph 8) 0.62m - 6:25(10:19/m) 146/159bpm 66cal 5.81/7.08mph 9) 0.62m - 8:29(13:39/m) 148/169bpm 88cal 4.4/6.8mph 10) 0.62m - 5:54(9:29/m) 146/157bpm 62cal 6.33/7.1mph 11) 0.62m - 6:32(10:30/m) 136/148bpm 46cal 5.71/6.97mph 12) 0.62m - 5:53(9:28/m) 149/158bpm 63cal 6.34/6.91mph 13) 0.62m - 6:10(9:55/m) 168/177bpm 83cal 6.05/6.49mph 14) 0.62m - 6:37(10:40/m) 138/146bpm 36cal 5.63/6.97mph 15) 0.62m - 6:29(10:26/m) 138/150bpm 36cal 5.75/7.97mph 16) 0.62m - 5:18(8:32/m) 145/153bpm 47cal 7.03/7.81mph 17) 0.62m - 6:19(10:11/m) 154/166bpm 68cal 5.89/6.95mph 18) 0.62m - 6:32(10:32/m) 147/158bpm 57cal 5.7/6.51mph 19) 0.62m - 6:00(9:39/m) 154/168bpm 67cal 6.21/6.82mph 20) 0.62m - 5:40(9:08/m) 152/164bpm 60cal 6.57/7.72mph 21) 0.62m - 6:50(11:00/m) 152/158bpm 72cal 5.46/7.12mph 22) 0.62m - 5:15(8:27/m) 152/161bpm 54cal 7.1/7.51mph 23) 0.62m - 6:17(10:07/m) 150/161bpm 57cal 5.93/7.45mph 24) 0.15m - 1:17(8:30/m) 161/163bpm 15cal 7.06/6.95mph Add a comment	-	4mi, 39:16 Running - Hill Work Split Summary === 1) 0.62m - 6:23(10:16/m) 129/155bpm 64cal 5.84/6.85mph 2) 0.44m - 4:59(11:17/m) 135/147bpm 52cal 5.32/10.77mph 3) 0.27m - 2:21(8:48/m) 136/157bpm 23cal 6.82/10.14mph 4) 0.26m - 2:16(8:39/m) 146/157bpm 26cal 6.94/8.97mph 5) 0.26m - 2:23(9:04/m) 153/172bpm 28cal 6.62/10.14mph 6) 0.26m - 2:30(9:29/m) 159/172bpm 31cal 6.33/9.85mph 7) 0.26m - 2:48(10:42/m) 162/174bpm 36cal 5.61/9.18mph 8) 0.26m - 2:26(9:15/m) 164/170bpm 31cal 6.49/9.06mph 9) 0.26m - 2:31(9:37/m) 165/172bpm 33cal 6.24/9.2mph 10) 0.26m - 2:34(9:48/m) 165/174bpm 33cal 6.12/8.95mph 11) 0.26m - 2:40(10:16/m) 164/171bpm 34cal 5.85/9.39mph 12) 0.54m - 5:25(10:01/m) 160/177bpm 69cal 5.99/9.89mph Add a comment	-	-	6.7mi, 1:04:34 Running - General Split Summary === 1) 0.62m - 6:04(9:46/m) 136/156bpm 65cal 6.14/7.01mph 2) 0.62m - 5:57(9:34/m) 149/159bpm 70cal 6.27/6.97mph 3) 0.62m - 5:28(8:48/m) 135/154bpm 53cal 6.82/7.78mph 4) 0.62m - 5:46(9:16/m) 154/171bpm 69cal 6.47/7.37mph 5) 0.62m - 6:00(9:39/m) 163/174bpm 77cal 6.22/7.89mph 6) 0.62m - 6:17(10:07/m) 170/178bpm 85cal 5.93/6.7mph 7) 0.62m - 5:32(8:55/m) 169/180bpm 75cal 6.73/7.62mph 8) 0.62m - 5:55(9:31/m) 163/178bpm 76cal 6.3/7.85mph 9) 0.62m - 6:29(10:27/m) 166/182bpm 84cal 5.74/7.39mph 10) 0.62m - 5:52(9:26/m) 164/175bpm 73cal 6.36/7.45mph 11) 0.52m - 5:14(10:04/m) 169/175bpm 70cal 5.97/7.01mph Add a comment	13.2mi, 2:35:54 Running - Long Run Split Summary === 1) 0.62m - 7:23(11:52/m) 147/172bpm 84cal 5.06/6.64mph 2) 0.62m - 6:10(9:55/m) 151/165bpm 72cal 6.05/7.01mph 3) 0.62m - 8:15(13:16/m) 147/169bpm 90cal 4.52/6.57mph 4) 0.62m - 6:03(9:45/m) 160/171bpm 74cal 6.16/7.53mph 5) 0.62m - 5:59(9:38/m) 156/165bpm 72cal 6.23/7.47mph 6) 0.62m - 6:17(10:06/m) 152/163bpm 72cal 5.94/7.28mph 7) 0.62m - 5:55(9:31/m) 154/162bpm 69cal 6.31/7.18mph 8) 0.62m - 6:53(11:04/m) 150/159bpm 74cal 5.42/7.53mph 9) 0.62m - 7:51(12:38/m) 134/147bpm 38cal 4.75/7.2mph 10) 0.62m - 7:09(11:30/m) 155/166bpm 81cal 5.22/6.37mph 11) 0.62m - 11:49(19:00/m) 145/163bpm 95cal 3.16/5.82mph 12) 0.62m - 8:06(13:03/m) 151/167bpm 82cal 4.6/7.16mph 13) 0.62m - 6:26(10:21/m) 154/166bpm 69cal 5.79/6.41mph 14) 0.62m - 7:17(11:43/m) 141/158bpm 48cal 5.12/6.53mph 15) 0.62m - 10:24(16:44/m) 139/160bpm 63cal 3.59/6.7mph 16) 0.62m - 8:29(13:40/m) 151/182bpm 79cal 4.39/6.45mph 17) 0.62m - 6:44(10:51/m) 152/179bpm 64cal 5.53/6.8mph 18) 0.62m - 5:51(9:24/m) 142/156bpm 33cal 6.38/7.39mph 19) 0.62m - 7:16(11:41/m) 149/168bpm 63cal 5.13/7.81mph 20) 0.62m - 6:33(10:32/m) 146/171bpm 47cal 5.7/8.72mph 21) 0.62m - 7:27(11:59/m) 149/170bpm 61cal 5/6.66mph 22) 0.18m - 1:38(9:18/m) 145/162bpm 11cal 6.46/6.62mph Add a comment
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	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
2.7mi, 34:27 Running - Recovery Run Split Summary === 1) 0.62m - 8:28(13:37/m) 131/154bpm 82cal 4.41/6.03mph 2) 0.62m - 9:00(14:28/m) 144/169bpm 97cal 4.15/6.72mph 3) 0.62m - 6:19(10:10/m) 139/152bpm 63cal 5.9/9.35mph 4) 0.62m - 8:44(14:03/m) 135/152bpm 77cal 4.27/7.74mph 5) 0.19m - 1:57(10:12/m) 139/148bpm 18cal 5.88/6.41mph Add a comment	3.7mi, 32:41 Running - General Split Summary === 1) 0.62m - 5:44(9:13/m) 142/156bpm 61cal 6.51/7.06mph 2) 0.62m - 5:44(9:14/m) 147/162bpm 63cal 6.5/7.28mph 3) 0.62m - 5:18(8:32/m) 141/151bpm 56cal 7.04/7.35mph 4) 0.62m - 5:22(8:38/m) 156/175bpm 63cal 6.95/7.33mph 5) 0.62m - 5:22(8:38/m) 163/173bpm 66cal 6.95/8.14mph 6) 0.62m - 5:10(8:19/m) 156/168bpm 60cal 7.21/7.93mph 7) 0m - 1(5:56/m) 152/152bpm 10.12/6.97mph Add a comment	2.5mi, 46:21 Running - Orienteering Split Summary === 1) 0.62m - 10:57(17:37/m) 134/152bpm 110cal 3.41/7.6mph 2) 0.62m - 11:53(19:07/m) 137/159bpm 117cal 3.14/6.76mph 3) 0.62m - 11:37(18:42/m) 152/174bpm 130cal 3.21/6.99mph 4) 0.62m - 11:07(17:54/m) 145/157bpm 115cal 3.35/8.45mph 5) 0.01m - 48(1:00:15/m) 122/127bpm 2cal 1/2.23mph Add a comment	6.7mi, 58:23 Running - General Split Summary === 1) 0.62m - 5:28(8:47/m) 151/163bpm 62cal 6.83/7.72mph 2) 0.62m - 5:40(9:07/m) 154/171bpm 65cal 6.59/7.99mph 3) 0.62m - 5:28(8:48/m) 151/171bpm 61cal 6.82/7.72mph 4) 0.62m - 5:38(9:04/m) 167/174bpm 72cal 6.62/7.1mph 5) 0.62m - 5:26(8:45/m) 172/178bpm 72cal 6.85/7.66mph 6) 0.62m - 5:35(8:59/m) 161/170bpm 68cal 6.68/8.08mph 7) 0.62m - 4:56(7:57/m) 154/167bpm 56cal 7.55/8.31mph 8) 0.62m - 5:35(8:59/m) 163/173bpm 69cal 6.67/7.26mph 9) 0.62m - 5:15(8:27/m) 167/176bpm 67cal 7.11/7.58mph 10) 0.62m - 5:18(8:32/m) 166/173bpm 67cal 7.03/8.16mph 11) 0.52m - 4:04(7:52/m) 163/174bpm 50cal 7.63/7.97mph Add a comment	-	-	14.6mi, 2:19:11 Running - Long Run Split Summary === 1) 0.62m - 6:41(10:45/m) 133/166bpm 65cal 5.58/7.03mph 2) 0.62m - 6:04(9:45/m) 162/189bpm 75cal 6.15/7.2mph 3) 0.62m - 5:50(9:23/m) 147/161bpm 65cal 6.39/8.5mph 4) 0.62m - 5:19(8:33/m) 152/158bpm 61cal 7.02/7.33mph 5) 0.62m - 5:40(9:08/m) 157/165bpm 67cal 6.57/7.31mph 6) 0.62m - 5:36(9:01/m) 160/172bpm 67cal 6.66/7.31mph 7) 0.62m - 6:00(9:40/m) 163/176bpm 74cal 6.21/6.59mph 8) 0.62m - 6:21(10:14/m) 158/167bpm 75cal 5.87/7.74mph 9) 0.62m - 7:31(12:07/m) 166/179bpm 96cal 4.95/7.08mph 10) 0.62m - 5:47(9:18/m) 171/175bpm 76cal 6.45/7.39mph 11) 0.62m - 6:23(10:17/m) 151/174bpm 61cal 5.83/7.66mph 12) 0.62m - 5:57(9:34/m) 160/168bpm 70cal 6.27/6.89mph 13) 0.62m - 5:59(9:38/m) 163/168bpm 73cal 6.23/6.74mph 14) 0.62m - 5:29(8:50/m) 156/170bpm 59cal 6.8/7.26mph 15) 0.62m - 5:53(9:28/m) 153/159bpm 59cal 6.34/7.76mph 16) 0.62m - 5:30(8:51/m) 154/160bpm 57cal 6.78/8.25mph 17) 0.62m - 6:00(9:40/m) 163/186bpm 72cal 6.21/6.91mph 18) 0.62m - 6:00(9:39/m) 167/172bpm 75cal 6.22/6.72mph 19) 0.62m - 5:55(9:32/m) 166/176bpm 74cal 6.3/6.8mph 20) 0.62m - 5:35(8:59/m) 164/170bpm 68cal 6.68/7.72mph 21) 0.62m - 6:22(10:14/m) 170/184bpm 82cal 5.86/7.12mph 22) 0.62m - 5:40(9:07/m) 172/179bpm 75cal 6.58/7.58mph 23) 0.62m - 4:56(7:57/m) 171/176bpm 65cal 7.55/8.22mph 24) 0.33m - 2:42(8:07/m) 170/173bpm 35cal 7.4/7.53mph Add a comment
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	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
-	4mi, 29:22 Running - Time Trial Split Summary === 1) 0.62m - 4:36(7:24/m) 158/179bpm 54cal 8.1/9.71mph 2) 0.62m - 4:30(7:15/m) 171/179bpm 59cal 8.27/8.95mph 3) 0.62m - 4:34(7:20/m) 172/177bpm 60cal 8.18/8.77mph 4) 0.62m - 4:29(7:13/m) 173/179bpm 60cal 8.31/8.72mph 5) 0.62m - 4:32(7:18/m) 172/177bpm 60cal 8.21/8.72mph 6) 0.62m - 4:45(7:39/m) 174/181bpm 64cal 7.85/8.6mph 7) 0.29m - 1:56(6:45/m) 174/181bpm 26cal 8.88/9.04mph Add a comment 0.3mi, 2:41 Running - Warm Up Split Summary === 1) 0.27m - 2:41(10:06/m) 141/152bpm 28cal 5.95/6.89mph Add a comment	6.4mi, 1:01:18 Running - Intervals Split Summary === 1) 0.62m - 6:24(10:18/m) 134/159bpm 64cal 5.83/7.16mph 2) 0.62m - 6:20(10:12/m) 142/164bpm 67cal 5.89/6.47mph 3) 0.62m - 6:51(11:01/m) 134/163bpm 64cal 5.44/6.51mph 4) 0.62m - 7:20(11:48/m) 142/154bpm 77cal 5.08/10.83mph 5) 0.62m - 4:58(8:00/m) 154/174bpm 56cal 7.5/9.56mph 6) 0.62m - 5:02(8:07/m) 158/168bpm 60cal 7.4/9.16mph 7) 0.62m - 5:05(8:11/m) 162/170bpm 62cal 7.33/9.64mph 8) 0.62m - 5:39(9:05/m) 163/176bpm 70cal 6.61/9.62mph 9) 0.62m - 5:49(9:21/m) 156/175bpm 61cal 6.42/9.31mph 10) 0.62m - 5:54(9:30/m) 145/163bpm 52cal 6.31/7.72mph 11) 0.21m - 1:56(9:10/m) 143/147bpm 16cal 6.54/6.89mph Add a comment	-	-	3.5mi, 32:06 Running - General Split Summary === 1) 0.62m - 5:49(9:21/m) 130/156bpm 55cal 6.42/7.03mph 2) 0.62m - 5:30(8:51/m) 146/161bpm 62cal 6.78/7.18mph 3) 0.62m - 5:44(9:13/m) 141/155bpm 61cal 6.51/7.26mph 4) 0.62m - 5:55(9:31/m) 152/169bpm 68cal 6.3/6.53mph 5) 0.62m - 5:52(9:27/m) 160/174bpm 72cal 6.35/6.95mph 6) 0.34m - 3:17(9:36/m) 142/147bpm 33cal 6.25/6.87mph Add a comment	-
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	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
6.2mi, 47:46 Running - Race Split Summary === 1) 0.62m - 4:25(7:07/m) 159/169bpm 53cal 8.44/11.23mph 2) 0.62m - 4:38(7:27/m) 169/177bpm 61cal 8.06/8.47mph 3) 0.62m - 4:28(7:12/m) 172/176bpm 60cal 8.34/8.7mph 4) 0.62m - 4:47(7:42/m) 174/178bpm 65cal 7.8/8.37mph 5) 0.62m - 4:47(7:42/m) 174/177bpm 66cal 7.8/8.43mph 6) 0.62m - 4:59(8:01/m) 177/180bpm 72cal 7.48/8.2mph 7) 0.62m - 5:08(8:16/m) 175/182bpm 72cal 7.26/7.7mph 8) 0.62m - 5:02(8:06/m) 174/176bpm 69cal 7.4/7.76mph 9) 0.62m - 4:59(8:01/m) 176/184bpm 70cal 7.48/8.5mph 10) 0.62m - 4:32(7:17/m) 176/184bpm 64cal 8.23/8.54mph Add a comment 0.4mi, 5:35 Running - Warm Up Split Summary === 1) 0.42m - 5:35(13:21/m) 130/155bpm 54cal 4.49/7.47mph Add a comment	6.7mi, 1:02:55 Running - General Split Summary === 1) 0.62m - 6:10(9:56/m) 142/149bpm 64cal 6.04/6.97mph 2) 0.62m - 5:55(9:32/m) 148/152bpm 65cal 6.29/6.97mph 3) 0.62m - 5:58(9:37/m) 154/156bpm 70cal 6.24/6.78mph 4) 0.62m - 5:55(9:31/m) 158/160bpm 71cal 6.3/6.55mph 5) 0.62m - 6:06(9:49/m) 157/163bpm 70cal 6.11/7.51mph 6) 0.62m - 5:48(9:21/m) 165/166bpm 73cal 6.42/7.08mph 7) 0.62m - 5:33(8:56/m) 161/166bpm 65cal 6.72/7.62mph 8) 0.62m - 5:56(9:33/m) 166/166bpm 76cal 6.28/6.85mph 9) 0.62m - 5:42(9:10/m) 164/166bpm 70cal 6.55/7.2mph 10) 0.62m - 5:49(9:21/m) 165/166bpm 73cal 6.42/6.99mph 11) 0.47m - 4:02(8:32/m) 166/166bpm 51cal 7.03/7.26mph Add a comment	-	3.4mi, 29:08 Running - General Split Summary === 1) 0.62m - 5:54(9:30/m) 138/160bpm 59cal 6.31/7.24mph 2) 0.62m - 5:16(8:29/m) 149/160bpm 59cal 7.08/8.2mph 3) 0.62m - 4:59(8:01/m) 159/176bpm 59cal 7.48/8.27mph 4) 0.62m - 4:50(7:47/m) 163/173bpm 59cal 7.71/8.08mph 5) 0.62m - 5:48(9:19/m) 160/171bpm 69cal 6.44/7.99mph 6) 0.28m - 2:21(8:25/m) 155/158bpm 26cal 7.14/7.64mph Add a comment	6.7mi, 1:03:13 Running - General Split Summary === 1) 0.62m - 5:50(9:23/m) 155/188bpm 69cal 6.39/7.51mph 2) 0.62m - 5:48(9:20/m) 139/157bpm 60cal 6.43/6.95mph 3) 0.62m - 5:54(9:30/m) 131/156bpm 51cal 6.32/6.76mph 4) 0.62m - 6:05(9:47/m) 155/161bpm 72cal 6.13/6.39mph 5) 0.62m - 6:03(9:45/m) 153/170bpm 70cal 6.15/6.95mph 6) 0.62m - 5:54(9:30/m) 148/156bpm 63cal 6.32/6.66mph 7) 0.62m - 5:49(9:22/m) 138/151bpm 48cal 6.4/6.99mph 8) 0.62m - 5:58(9:37/m) 153/165bpm 66cal 6.24/6.82mph 9) 0.62m - 6:02(9:43/m) 153/166bpm 67cal 6.18/7.28mph 10) 0.62m - 5:41(9:08/m) 157/168bpm 66cal 6.57/7.2mph 11) 0.5m - 4:09(8:22/m) 150/155bpm 44cal 7.18/7.51mph Add a comment	6.6mi, 59:20 Running - General Split Summary === 1) 0.62m - 5:50(9:23/m) 136/151bpm 59cal 6.39/8.56mph 2) 0.62m - 5:08(8:16/m) 148/160bpm 58cal 7.25/8.18mph 3) 0.62m - 5:19(8:34/m) 143/160bpm 56cal 7/8.7mph 4) 0.62m - 5:56(9:33/m) 158/173bpm 71cal 6.28/7.03mph 5) 0.62m - 5:45(9:15/m) 160/179bpm 70cal 6.49/6.68mph 6) 0.62m - 5:30(8:51/m) 148/157bpm 60cal 6.78/6.97mph 7) 0.62m - 5:36(9:00/m) 151/163bpm 62cal 6.67/7.35mph 8) 0.62m - 5:50(9:23/m) 164/173bpm 73cal 6.39/6.72mph 9) 0.62m - 5:25(8:44/m) 157/164bpm 64cal 6.87/7.6mph 10) 0.62m - 5:44(9:14/m) 157/162bpm 67cal 6.5/7.2mph 11) 0.39m - 3:16(8:27/m) 152/156bpm 36cal 7.1/7.45mph Add a comment	13.3mi, 1:59:09 Running - Long Run Split Summary === 1) 0.62m - 5:32(8:55/m) 127/144bpm 52cal 6.73/7.26mph 2) 0.62m - 5:22(8:38/m) 135/146bpm 55cal 6.95/7.35mph 3) 0.62m - 5:24(8:41/m) 142/151bpm 58cal 6.91/7.45mph 4) 0.62m - 5:44(9:14/m) 139/152bpm 59cal 6.5/7.45mph 5) 0.62m - 5:33(8:55/m) 146/161bpm 61cal 6.72/7.37mph 6) 0.62m - 5:22(8:39/m) 148/154bpm 60cal 6.94/7.33mph 7) 0.62m - 5:38(9:03/m) 150/167bpm 63cal 6.63/7.41mph 8) 0.62m - 5:21(8:36/m) 149/153bpm 59cal 6.97/7.43mph 9) 0.62m - 5:21(8:37/m) 150/154bpm 60cal 6.97/7.43mph 10) 0.62m - 5:47(9:18/m) 151/156bpm 65cal 6.45/6.95mph 11) 0.62m - 5:40(9:07/m) 158/164bpm 67cal 6.58/6.85mph 12) 0.62m - 6:02(9:42/m) 151/157bpm 66cal 6.19/6.93mph 13) 0.62m - 6:00(9:39/m) 153/159bpm 67cal 6.22/6.91mph 14) 0.62m - 5:14(8:26/m) 158/166bpm 62cal 7.11/7.35mph 15) 0.62m - 5:36(9:01/m) 158/170bpm 66cal 6.65/7.16mph 16) 0.62m - 5:42(9:11/m) 160/171bpm 68cal 6.53/6.85mph 17) 0.62m - 5:34(8:58/m) 152/163bpm 56cal 6.7/6.91mph 18) 0.62m - 5:47(9:19/m) 159/170bpm 67cal 6.44/7.1mph 19) 0.62m - 5:42(9:11/m) 161/168bpm 68cal 6.54/7.31mph 20) 0.62m - 5:25(8:43/m) 164/170bpm 66cal 6.88/7.49mph 21) 0.62m - 5:34(8:57/m) 166/170bpm 70cal 6.7/7.03mph 22) 0.22m - 1:49(8:11/m) 165/169bpm 22cal 7.34/7.35mph Add a comment

2020	Distance	Date	Result	WAVA
Dorney Lake Run BY 10k Run Challenge	10km	19 Sep		0.00%
Ashtead 10k	10km	13 Sep	47:45	58.49%
Elmore 7 - CANCELLED	7mi	18 Jul		0.00%
Harriers' Trail 5 Mile	5mi	28 Jun		0.00%
Ranelagh Harriers Richmond 10k -CANCELLED	10km	21 Jun		0.00%
Wimbledon Common Half Marathon - VIRTUAL EVENT	13.1mi	14 Jun		0.00%
Southend Half Marathon	13.1mi	14 Jun		0.00%
Dorking 10 Mile Road Race-Cancelled	10mi	7 Jun		0.00%
Official Hampton Court Palace Half Marathon 2020	13.1mi	15 Mar	1:47:49	56.07%
Nonsuch parkrun	5km	7 Mar	23:22	58.71%
Banstead Woods parkrun	5km	29 Feb	24:51	55.20%
Newbury Racecourse Half Marathon	13.1mi	9 Feb	1:51:30	54.22%
Men's Surrey League XC Div 3/4 - Fixture 4 (Lloyd Park)	5mi	8 Feb	41:00	54.69%
Brockenhurst parkrun	5km	1 Feb	23:44	57.39%
The Vale Gallop	10km	26 Jan	51:56	53.37%
Nonsuch parkrun	5km	25 Jan	27:39	49.26%
Crystal Palace Half Marathon	13.1mi	19 Jan	1:45:23	56.97%
Men's Surrey League XC Div 3/4 - Fixture 3 (Oxshott)	5.2mi	11 Jan	42:56	53.91%
Banstead Woods parkrun	5km	4 Jan	41:53	32.52%
Squerryes Winery parkrun	5km	1 Jan	26:54	50.63%
Mole Valley parkrun	5km	1 Jan	24:30	55.59%
2019	Distance	Date	Result	WAVA
Banstead Woods parkrun	5km	28 Dec	34:53	39.05%
Banstead Woods parkrun	5km	25 Dec	24:22	55.90%
Banstead Woods parkrun	5km	21 Dec	39:54	34.14%
Banstead Woods parkrun	5km	14 Dec	34:42	39.25%
Banstead Woods parkrun	5km	30 Nov	34:53	39.05%
Hertfordshire Half Marathon	13.1mi	24 Nov	1:45:47	56.75%
Reigate Priory parkrun	5km	23 Nov	28:18	48.13%
Emer Casey London 10K	10km	17 Nov	47:32	58.31%
Banstead Woods parkrun	5km	16 Nov	23:36	57.71%
Men's Surrey League XC Div 3/4 - Fixture 2 (Epsom Downs)	5mi	9 Nov	40:21	55.16%
Ronhill Surrey Classic Oxshott 10K	10km	20 Oct	48:54	56.68%
Mole Valley parkrun	5km	19 Oct	25:10	54.12%
Men's Surrey League XC Div 3/4 - Fixture 1 (Richmond Park)	5.2mi	12 Oct	42:58	53.87%
Barns Green 10k	10km	29 Sep	48:48	56.79%
Banstead Woods parkrun	5km	28 Sep	28:59	46.99%
Lowestoft parkrun	5km	21 Sep	23:08	58.88%
Ashtead 10k	10km	15 Sep	53:03	52.24%
Dulwich parkrun	5km	7 Sep	22:04	61.72%
Banstead Woods parkrun	5km	31 Aug	27:10	50.14%
Meadowvale parkrun	5km	24 Aug	22:15	61.22%
Avery Beach parkrun, Huntsville	5km	17 Aug	24:07	56.48%
Lowestoft parkrun	5km	10 Aug	22:52	59.56%
Bethlem Royal Hospital parkrun	5km	3 Aug	22:57	59.35%
Bishan parkrun	5km	27 Jul	23:20	58.37%
Brundall parkrun	5km	6 Jul	26:19	51.76%
Banstead Woods parkrun	5km	29 Jun	23:42	57.47%
Kingdom parkrun	5km	22 Jun	24:52	54.77%
Lloyd parkrun, Croydon	5km	15 Jun	24:44	55.07%
Nonsuch parkrun	5km	8 Jun	22:51	59.61%
Run Gatwick Half Marathon	13.1mi	12 May	1:53:49	52.75%
Banstead Woods parkrun	5km	11 May	26:52	50.70%
Leatherhead Rotary Bluebell 10k	10km	5 May	48:23	57.28%
Banstead Woods parkrun	5km	4 May	24:59	54.52%
Reigate Priory parkrun	5km	27 Apr	26:56	50.57%
Gorleston Cliffs parkrun	5km	20 Apr	22:33	60.40%
Banstead Woods parkrun	5km	13 Apr	28:41	47.49%
Chatham Maritime 10k	10km	7 Apr	46:59	58.99%
Mole Valley parkrun	5km	6 Apr	29:15	46.57%
Mole Valley parkrun	5km	30 Mar	26:05	52.22%
Banstead Woods parkrun	5km	23 Mar	25:11	54.09%
Kingston parkrun	5km	16 Mar	23:03	59.09%
Mole Valley parkrun	5km	9 Mar	26:42	51.01%
Banstead Woods parkrun	5km	2 Mar	23:42	57.47%
Clermont Waterfront parkrun	5km	23 Feb	23:19	58.42%
Reigate Priory parkrun	5km	9 Feb	27:22	49.77%
The Vale Gallop	10km	27 Jan	56:16	48.91%
Banstead Woods parkrun	5km	26 Jan	23:55	56.55%
Banstead Woods parkrun	5km	19 Jan	25:07	53.85%
Montrose parkrun	5km	5 Jan	29:16	46.21%
Roundshaw Downs parkrun	5km	1 Jan	27:28	49.24%
Riddlesdown parkrun	5km	1 Jan	26:29	51.07%
2018	Distance	Date	Result	WAVA
Reigate Priory parkrun	5km	29 Dec	26:29	51.07%
Norwich parkrun	5km	25 Dec	25:10	53.74%
Reigate Priory parkrun	5km	22 Dec	26:28	51.10%
Reigate Priory parkrun	5km	8 Dec	26:17	51.46%
Mole Valley parkrun	5km	1 Dec	27:28	49.24%
Mole Valley parkrun	5km	24 Nov	27:12	49.72%
Reigate Priory parkrun	5km	17 Nov	26:04	51.89%
Reigate Priory parkrun	5km	3 Nov	27:02	50.03%
Banstead Woods parkrun	5km	27 Oct	25:19	53.42%
Banstead Woods parkrun	5km	20 Oct	25:52	52.29%
Reigate Priory parkrun	5km	13 Oct	28:47	46.99%
Reigate Priory parkrun	5km	6 Oct	27:30	49.18%
Reigate Priory parkrun	5km	29 Sep	26:26	51.17%
Banstead Woods parkrun	5km	22 Sep	29:20	46.11%
Banstead Woods parkrun	5km	15 Sep	27:42	48.83%
Fell Foot parkrun, Newby Bridge	5km	8 Sep	27:42	48.83%
Banstead Woods parkrun	5km	1 Sep	27:37	48.97%
Banstead Woods parkrun	5km	25 Aug	28:08	48.07%
Ashton Court parkrun	5km	18 Aug	28:46	47.02%
Banstead Woods parkrun	5km	11 Aug	30:00	45.08%
Banstead Woods parkrun	5km	4 Aug	31:16	43.26%
Banstead Woods parkrun	5km	28 Jul	29:33	45.77%
Banstead Woods parkrun	5km	14 Jul	30:20	44.59%
Banstead Woods parkrun	5km	30 Jun	31:33	42.87%
Banstead Woods parkrun	5km	23 Jun	31:14	43.30%
Gorleston Cliffs parkrun	5km	26 May	29:17	46.19%
Banstead Woods parkrun	5km	19 May	30:47	43.94%
Banstead Woods parkrun	5km	12 May	31:52	42.44%
Banstead Woods parkrun	5km	31 Mar	32:49	41.21%
Reigate Priory parkrun	5km	17 Feb	33:29	40.39%
Banstead Woods parkrun	5km	20 Jan	30:34	43.94%
Banstead Woods parkrun	5km	13 Jan	31:28	42.68%
2017	Distance	Date	Result	WAVA
West Coast Park parkrun	5km	30 Dec	32:38	41.16%
East Coast Park parkrun	5km	23 Dec	31:47	42.26%
Banstead Woods parkrun	5km	2 Dec	30:58	43.37%
Banstead Woods parkrun	5km	25 Nov	31:32	42.59%
Banstead Woods parkrun	5km	4 Nov	30:47	43.63%
Royal Parks Half Marathon	13.1mi	8 Oct	2:09:02	46.00%
Banstead Woods parkrun	5km	30 Sep	28:37	46.93%
Banstead Woods parkrun	5km	9 Sep	28:25	47.26%
Southwark parkrun	5km	2 Sep	1:06:23	20.23%
Gorleston Cliffs parkrun	5km	26 Aug	26:21	50.97%
Banstead Woods parkrun	5km	19 Aug	29:36	45.37%
Banstead Woods parkrun	5km	12 Aug	28:55	46.45%
Banstead Woods parkrun	5km	8 Jul	28:25	47.26%
Banstead Woods parkrun	5km	1 Jul	29:48	45.07%
Banstead Woods parkrun	5km	24 Jun	31:00	43.32%
Banstead Woods parkrun	5km	17 Jun	30:51	43.53%
Banstead Woods parkrun	5km	10 Jun	31:27	42.70%
Banstead Woods parkrun	5km	6 May	31:09	43.12%
Gorleston Cliffs parkrun	5km	15 Apr	31:53	42.12%
Banstead Woods parkrun	5km	11 Mar	33:19	40.31%
Banstead Woods parkrun	5km	4 Mar	33:26	40.17%
2016	Distance	Date	Result	WAVA
Banstead Woods parkrun	5km	3 Dec	33:09	40.23%
Banstead Woods parkrun	5km	5 Nov	32:35	40.93%
Banstead Woods parkrun	5km	1 Oct	31:02	42.98%
Banstead Woods parkrun	5km	10 Sep	32:21	41.23%
Banstead Woods parkrun	5km	3 Sep	31:31	42.32%
Lowestoft parkrun	5km	27 Aug	29:59	44.48%
Banstead Woods parkrun	5km	20 Aug	32:12	41.42%
Banstead Woods parkrun	5km	13 Aug	31:35	42.23%
Banstead Woods parkrun	5km	30 Jul	32:44	40.75%
Banstead Woods parkrun	5km	9 Jul	33:32	39.81%
Banstead Woods parkrun	5km	2 Jul	32:40	40.87%
Nonsuch parkrun	5km	28 May	32:10	41.51%
Banstead Woods parkrun	5km	14 May	31:34	42.30%
Banstead Woods parkrun	5km	7 May	31:49	41.96%
Banstead Woods parkrun	5km	30 Apr	32:22	41.25%
Banstead Woods parkrun	5km	23 Apr	31:27	42.45%
Nonsuch parkrun	5km	16 Apr	32:13	41.44%
Nonsuch parkrun	5km	26 Mar	32:06	41.59%
Nonsuch parkrun	5km	13 Feb	32:07	41.57%
Southwark parkrun	5km	30 Jan	34:31	38.39%
Lowestoft parkrun	5km	23 Jan	28:49	46.01%
Nonsuch parkrun	5km	16 Jan	28:59	45.75%
2015	Distance	Date	Result	WAVA
East Coast Park parkrun	5km	26 Dec	29:47	44.52%
Reigate Priory parkrun	5km	12 Dec	32:13	41.16%
Richmond parkrun	5km	28 Nov	28:35	46.39%
Wimbledon Half Marathon	13.1mi	22 Nov	2:16:16	43.99%
Nonsuch parkrun	5km	21 Nov	31:53	41.59%
Southwark parkrun	5km	31 Oct	29:52	44.40%
Ricky Road Run	10mi	25 Oct	1:39:10	45.56%
Southwark parkrun	5km	24 Oct	29:18	45.25%
Gorleston Cliffs parkrun	5km	3 Oct	29:39	44.72%
The Alternative Southwark Park Race	5km	30 Sep	26:29	50.07%
Southwark parkrun	5km	26 Sep	29:00	45.72%
Banstead Woods parkrun	5km	19 Sep	29:34	44.85%
Victoria Park 10k	10km	13 Sep	55:37	49.62%
Mile End parkrun	5km	12 Sep	27:58	47.41%
Southwark parkrun	5km	5 Sep	28:17	46.88%
Southwark parkrun	5km	29 Aug	27:22	48.45%
Southwark parkrun	5km	15 Aug	27:44	47.81%
Southwark parkrun	5km	8 Aug	30:03	44.12%
Peckham Rye parkrun	5km	18 Jul	28:38	46.31%
Southwark parkrun	5km	11 Jul	30:55	42.89%
Bushy parkrun	5km	4 Jul	28:46	46.09%
Southwark parkrun	5km	27 Jun	32:27	40.86%
Gorleston Cliffs parkrun	5km	20 Jun	26:14	50.54%
Southwark parkrun	5km	13 Jun	27:35	48.07%
Southwark parkrun	5km	30 May	26:40	49.72%
Southwark parkrun	5km	23 May	28:05	47.21%
Mile End parkrun	5km	16 May	29:37	44.77%
Southwark parkrun	5km	9 May	29:00	45.72%
Greater Manchester Marathon	26.2mi	19 Apr	4:21:51	47.75%
Southwark parkrun	5km	18 Apr	32:47	40.45%
Southwark parkrun	5km	11 Apr	28:00	47.35%
Bexley parkrun	5km	4 Apr	30:10	43.95%
Southwark parkrun	5km	28 Mar	31:31	42.07%
Southwark parkrun	5km	21 Mar	31:09	42.57%
Southwark parkrun	5km	14 Mar	28:50	45.99%
Thames Riverside 20	20mi	8 Mar	3:08:23	49.44%
Southwark parkrun	5km	7 Mar	31:11	42.52%
Bushy parkrun	5km	28 Feb	30:02	44.15%
Brockwell parkrun, Herne Hill	5km	21 Feb	28:36	46.36%
Forest Rec parkrun	5km	7 Feb	26:44	49.60%
Watford Half Marathon	13.1mi	1 Feb	1:56:28	51.23%
Southwark parkrun	5km	31 Jan	29:14	45.08%
Southwark parkrun	5km	24 Jan	27:15	48.36%
Southwark parkrun	5km	17 Jan	24:50	53.07%
Southwark parkrun	5km	10 Jan	28:13	46.71%
Highbury Fields parkrun	5km	1 Jan	27:38	47.69%
Southwark parkrun	5km	1 Jan	25:13	52.26%
2014	Distance	Date	Result	WAVA
Gorleston Cliffs parkrun	5km	27 Dec	27:57	47.15%
Norwich parkrun	5km	25 Dec	27:48	47.41%
Southwark parkrun	5km	20 Dec	24:49	53.11%
Southwark parkrun	5km	13 Dec	27:11	48.48%
Southwark parkrun	5km	6 Dec	26:50	49.12%
Southwark parkrun	5km	29 Nov	27:24	48.10%
Southwark parkrun	5km	22 Nov	26:17	50.14%
Southwark parkrun	5km	15 Nov	25:01	52.68%
Southwark parkrun	5km	8 Nov	26:36	49.55%
Southwark parkrun	5km	1 Nov	27:03	48.72%
Fritton Lake parkrun	5km	25 Oct	26:23	49.95%
Southwark parkrun	5km	18 Oct	28:35	46.11%
Southwark parkrun	5km	11 Oct	26:32	49.67%
Southwark parkrun	5km	13 Sep	26:45	49.27%
Great North Run	13.1mi	7 Sep	2:05:24	46.79%
Southwark parkrun	5km	6 Sep	24:55	52.89%
Southwark parkrun	5km	30 Aug	28:11	46.76%
Warszawa-Praga parkrun	5km	23 Aug	28:46	45.81%
Southwark parkrun	5km	16 Aug	28:06	46.90%
Southwark parkrun	5km	2 Aug	26:51	49.09%
Southwark parkrun	5km	26 Jul	27:39	47.67%
Southwark parkrun	5km	19 Jul	28:37	46.05%
British 10K London Run	10km	13 Jul	56:11	47.99%
Southwark Park 10k	10km	5 Jul	56:26	48.61%
Southwark parkrun	5km	28 Jun	29:01	45.42%
Southwark parkrun	5km	21 Jun	27:06	48.63%
Southwark parkrun	5km	7 Jun	28:27	46.32%
Southwark parkrun	5km	31 May	26:08	50.43%
Southwark parkrun	5km	24 May	25:49	51.05%
Southwark parkrun	5km	17 May	27:16	48.34%
Maidstone parkrun	5km	10 May	27:51	47.32%
Gorleston-on-Sea parkrun	5km	3 May	28:30	46.24%
Southwark parkrun	5km	26 Apr	29:34	44.58%
Southwark parkrun	5km	12 Apr	30:15	43.57%
Southwark parkrun	5km	22 Mar	27:58	47.13%
Southwark parkrun	5km	15 Mar	27:56	47.18%
Southwark Parkrun	5km	1 Mar	27:51	47.32%
Southwark parkrun	5km	22 Feb	27:34	47.80%
Gorleston-on-Sea parkrun	5km	25 Jan	28:13	46.46%
2013	Distance	Date	Result	WAVA
Southwark parkrun	5km	7 Dec	30:19	43.25%
Southwark parkrun	5km	16 Nov	28:31	45.98%
Southwark parkrun	5km	9 Nov	28:05	46.69%
Southwark parkrun	5km	26 Oct	28:26	46.11%
Southwark parkrun	5km	19 Oct	29:01	45.18%
Southwark parkrun	5km	5 Oct	28:26	46.11%
Southwark parkrun	5km	14 Sep	26:26	49.60%
Southwark parkrun #1	5km	7 Sep	27:01	48.53%
Burgess parkrun	5km	31 Aug	27:07	48.35%
Mile End Parkrun	5km	24 Aug	27:58	46.88%
Burgess parkrun	5km	10 Aug	27:44	47.28%
Mile End Parkrun	5km	27 Jul	27:21	47.94%
Olympic Park Anniversary Run	5mi	21 Jul	51:23	41.86%
Burgess parkrun	5km	6 Jul	27:49	47.13%
Mile End Parkrun	5km	29 Jun	27:32	47.62%
Burgess Parkrun	5km	4 May	25:19	51.79%
Mile End Parkrun	5km	27 Apr	25:08	52.17%
Burgess Parkrun	5km	20 Apr	25:46	50.88%
Mile End Parkrun	5km	13 Apr	24:19	53.92%
Trowse 10k	10km	31 Mar	51:26	52.25%
Gorleston-on-Sea parkrun	5km	30 Mar	24:13	54.14%
Cranleigh 21	21mi	24 Mar	3:18:57	48.36%
Burgess Parkrun	5km	23 Mar	24:52	52.73%
Thames Riverside 20	20mi	3 Mar	3:14:37	47.08%
Burgess Parkrun	5km	2 Mar	24:33	53.41%
2012	Distance	Date	Result	WAVA
Mile End Park Run	5km	29 Dec	27:43	47.10%
Ashton Court parkrun #82	5km	8 Dec	26:58	48.41%
Mile End Park Run	5km	1 Dec	25:52	50.47%
Burgess Parkrun	5km	24 Nov	25:50	50.53%
Burgess Parkrun	5km	17 Nov	26:13	49.79%
Mile End Park Run	5km	10 Nov	26:39	48.98%
Henley Half Marathon	13.1mi	14 Oct	2:07:03	46.00%
Burgess Parkrun	5km	29 Sep	24:57	52.32%
Burgess Parkrun	5km	22 Sep	26:51	48.62%
Mile End Park Run	5km	25 Aug	25:24	51.39%
Gorleston-on-Sea parkrun	5km	18 Aug	25:27	51.29%
Braunstone Parkrun Leicester	5km	11 Aug	24:49	52.60%
Mile End Park Run	5km	4 Aug	25:31	51.16%
Mile End Park Run	5km	28 Jul	27:35	47.33%
Mile End Park Run	5km	21 Jul	25:52	50.47%
Mile End parkrun	5km	14 Jul	27:29	47.50%
Mile End parkrun	5km	9 Jun	25:25	51.36%
Mile End parkrun	5km	26 May	25:23	51.43%
Mile End parkrun	5km	19 May	25:46	50.66%
London Marathon	26.2mi	22 Apr	4:37:36	44.34%
Paddock Wood Half Marathon	13.1mi	1 Apr	1:55:55	50.42%
The National Lottery - Olympic Park Run	5mi	31 Mar	43:51	48.90%
Thames Riverside 20	20mi	4 Mar	3:27:58	43.99%
2011	Distance	Date	Result	WAVA
The Poppy Half Marathon	13.1mi	13 Nov	2:10:50	44.63%
Run to the Beat	13.1mi	25 Sep	2:12:25	44.10%
British 10k London Run	10km	10 Jul	59:53	44.69%
Self Transcendence 10k	10km	11 Jun	55:10	48.51%
2009	Distance	Date	Result	WAVA
Great North Run	13.1mi	20 Sep	2:02:28	47.67%
2008	Distance	Date	Result	WAVA
Cancer Research Run 10k - Hatfield	10km	19 Oct	53:00	50.41%
Nike Human Race 10K	10km	31 Aug	55:45	47.92%

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