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larkim M40

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Halton & Frodsham Harriers

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Race Times

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Mileage

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About Me

Race Standard

Mule Deer (49)

Achievements

Races
82
Miles
4959
Miles
0
Miles
1229
WAVA
79.90%
800m
2:46
3000m
11:23
5k
18:59
10k
41:05
10M
1:07:01
Half
1:29:02

Current Status

Trying something different - not run a marathon just yet, so why not try a 33 mile trail race instead :-)

Planned Races

29 Jul 17	Heckington 10 mile road race
03 Sep 17	South Cheshire 20
17 Sep 17	Sutton 6
08 Oct 17	MBNA Chester Marathon

Groups

This user is a member of Conquercise Game, Fetch App, FetchPoint Game, GPS Users

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2011	2012	2013	2014	2015	2016	2017
800m	Cheshire T&F League - Salford - 800m800m	2:46	5:34	65.25	2					2:46	2:50
1.3mi	Frodsham Downhill Run1.3mi	6:29	4:59	79.90	2				6:31	6:29
3000m	Cheshire T&F League - Match 2 - Macclesfield - 3000m3000m	11:23	6:06	68.16	7			11:23	11:28	11:30	11:33
5km	Mid Cheshire 5k Spring5km	18:59	6:07	74.11	44			19:30	19:57	19:24	19:49	18:59
10km	Warrington Road Runners 10k10km	41:05	6:37	69.15	2			41:05
10mi	Stockport 1010mi	1:07:01	6:42	70.49	7		1:12:41	1:10:42	1:07:01	1:13:09	1:07:22
13.1mi	Chester half marathon13.1mi	1:29:02	6:48	69.29	11	1:35:10	1:48:00	1:29:02	1:29:39	1:31:53	1:29:31	1:29:21
26.2km	Chester Metric Marathon26.2km	1:58:16	7:16	67.49	1					1:58:16
22.7mi	Viper 9.022.7mi	3:11:27	8:27	58.76	1					3:11:27
33mi	Sandstone Trail Challenge33mi	5:38:00	10:15	49.32	1							5:38:00

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2017	115	73	172	161	144	181	105	0	0	0	0	0	950
2017	6	0	10	57	0	49	47	0	0	0	0	0	168
2016	77	77	125	125	67	40	69	25	86	116	102	118	1027
2016	64	0	0	0	85	28	47	122	50	0	0	9	405
2016	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2015	72	50	86	28	72	67	16	66	80	33	46	88	704
2015	33	89	8	0	22	31	104	14	0	7	0	6	313
2014	73	24	46	1	47	60	34	64	74	41	69	87	619
2014	0	55	72	83	0	0	18	12	41	0	0	0	281
2013	40	71	51	73	83	68	109	3	36	20	78	74	705
2013	15	28	19	0	0	0	0	0	0	0	0	0	62
2012	63	53	44	0	14	38	35	32	55	54	78	31	498
2011	29	63	74	73	29	2	10	17	30	21	9	9	366
2010	0	0	0	0	0	11	2	21	23	10	17	5	90

Sat 24th Jun Jun 24	Sun 25th Jun Jun 25	Mon 26th Jun Jun 26	Tue 27th Jun Jun 27	Wed 28th Jun Jun 28	Thu 29th Jun Jun 29	Fri 30th Jun Jun 30
3.1m, 19:42 Running - parkrun Split Summary === 1) 0.5m - 3:13(6:26/m) 156/164bpm 49cal 9.33/10.96mph 2) 0.5m - 3:11(6:22/m) 167/171bpm 48cal 9.41/10.1mph 3) 0.5m - 3:16(6:32/m) 173/177bpm 54cal 9.17/9.85mph 4) 0.5m - 3:07(6:15/m) 171/181bpm 48cal 9.61/10.44mph 5) 0.5m - 3:14(6:29/m) 178/228bpm 53cal 9.27/9.89mph 6) 0.5m - 3:23(6:45/m) 178/214bpm 55cal 8.89/9.6mph 7) 0.05m - 18(5:58/m) 175/176bpm 5cal 10.05/9.18mph Add a comment 1m, 11:36 Running - Warm Down Split Summary === 1) 0.5m - 5:45(11:31/m) 158/203bpm 56cal 5.21/7.41mph 2) 0.5m - 5:42(11:24/m) 108/199bpm 51cal 5.26/6.76mph 3) 0.02m - 8(8:32/m) 108/199bpm 1cal 7.03/5.87mph Add a comment	20.2m, 2:49:09 Running - Long Run Annoyed the HRM went wonky, but looks like crept to 137 by mile 12 and didn't increase much over 140 thereafter. Slight headwind on the return in damp conditions, day after a 19:42 parkrun too, so overall felt good. Large coffee, banana and two slices of toast / jam before I headed out. Split Summary === 1) 0.5m - 4:23(8:47/m) 60cal 6.84/7.64mph 2) 0.5m - 4:09(8:19/m) 57/74bpm 49cal 7.22/7.95mph 3) 0.5m - 4:09(8:18/m) 125/138bpm 48cal 7.22/7.39mph 4) 0.5m - 4:12(8:23/m) 135/137bpm 55cal 7.16/7.35mph 5) 0.5m - 4:09(8:18/m) 134/136bpm 54cal 7.23/7.45mph 6) 0.5m - 4:10(8:20/m) 134/136bpm 52cal 7.2/7.39mph 7) 0.5m - 4:15(8:30/m) 133/136bpm 53cal 7.06/7.28mph 8) 0.5m - 4:18(8:35/m) 135/137bpm 53cal 6.99/7.83mph 9) 0.5m - 4:07(8:14/m) 137/138bpm 51cal 7.28/7.66mph 10) 0.5m - 4:18(8:37/m) 136/139bpm 54cal 6.96/8.83mph 11) 0.5m - 4:11(8:22/m) 136/137bpm 49cal 7.16/7.35mph 12) 0.5m - 4:13(8:25/m) 137/139bpm 55cal 7.12/7.22mph 13) 0.5m - 4:15(8:29/m) 137/140bpm 52cal 7.07/7.14mph 14) 0.5m - 4:12(8:24/m) 138/140bpm 51cal 7.14/7.33mph 15) 0.5m - 4:12(8:23/m) 138/142bpm 52cal 7.15/7.28mph 16) 0.5m - 4:11(8:21/m) 137/139bpm 50cal 7.18/7.22mph 17) 0.5m - 4:11(8:23/m) 137/139bpm 50cal 7.16/7.37mph 18) 0.5m - 4:09(8:17/m) 137/139bpm 49cal 7.24/7.41mph 19) 0.5m - 4:11(8:22/m) 137/139bpm 49cal 7.17/7.37mph 20) 0.5m - 4:08(8:16/m) 137/140bpm 50cal 7.26/8.5mph 21) 0.5m - 4:12(8:23/m) 137/140bpm 51cal 7.15/7.47mph 22) 0.5m - 4:12(8:23/m) 138/142bpm 53cal 7.16/7.53mph 23) 0.5m - 4:11(8:22/m) 136/139bpm 45cal 7.18/7.33mph 24) 0.5m - 4:15(8:30/m) 138/164bpm 51cal 7.06/7.45mph 25) 0.5m - 4:09(8:18/m) 139/168bpm 51cal 7.22/7.68mph 26) 0.5m - 4:11(8:22/m) 139/142bpm 49cal 7.17/7.47mph 27) 0.5m - 4:11(8:22/m) 138/143bpm 49cal 7.16/7.53mph 28) 0.5m - 4:11(8:21/m) 137/144bpm 50cal 7.18/7.28mph 29) 0.5m - 4:11(8:22/m) 140/144bpm 50cal 7.17/7.26mph 30) 0.5m - 4:10(8:19/m) 142/147bpm 50cal 7.21/7.33mph 31) 0.5m - 4:09(8:18/m) 145/180bpm 55cal 7.23/7.45mph 32) 0.5m - 4:15(8:30/m) 143/155bpm 49cal 7.06/7.45mph 33) 0.5m - 4:07(8:15/m) 146/200bpm 52cal 7.28/7.89mph 34) 0.5m - 4:12(8:24/m) 140/146bpm 52cal 7.14/7.37mph 35) 0.5m - 4:10(8:20/m) 144/194bpm 52cal 7.21/7.35mph 36) 0.5m - 4:10(8:20/m) 143/197bpm 52cal 7.2/7.45mph 37) 0.5m - 4:06(8:13/m) 145/211bpm 54cal 7.31/7.93mph 38) 0.5m - 4:11(8:21/m) 129/200bpm 49cal 7.18/7.39mph 39) 0.5m - 4:11(8:23/m) 138/218bpm 52cal 7.16/7.28mph 40) 0.5m - 4:12(8:25/m) 134/165bpm 50cal 7.13/7.39mph 41) 0.18m - 1:30(8:13/m) 134/160bpm 19cal 7.3/7.33mph Add a comment 6.2m, 1:17:39 Cycling - Mountain Biking Split Summary === 1) 1m - 9:28(9:28/m) 86cal 6.34/14.73mph 2) 1m - 10:37(10:37/m) 87cal 5.65/13.88mph 3) 1m - 24:54(24:54/m) 96cal 2.41/11.65mph 4) 1m - 12:53(12:53/m) 100cal 4.66/13.78mph 5) 1m - 8:06(8:06/m) 82cal 7.41/18.16mph 6) 1m - 9:40(9:40/m) 87cal 6.2/13.73mph 7) 0.21m - 2:01(9:30/m) 18cal 6.31/13.63mph Add a comment	4.5m, 46:32 Running - Easy Split Summary === 1) 0.5m - 4:31(9:03/m) 126/160bpm 53cal 6.63/8.06mph 2) 0.5m - 5:32(11:05/m) 137/177bpm 63cal 5.42/8.16mph 3) 0.5m - 6:15(12:30/m) 125/143bpm 60cal 4.8/6.1mph 4) 0.5m - 4:52(9:44/m) 127/133bpm 50cal 6.16/7.99mph 5) 0.5m - 5:02(10:03/m) 129/134bpm 54cal 5.97/8.16mph 6) 0.5m - 5:46(11:33/m) 132/185bpm 56cal 5.2/6.78mph 7) 0.5m - 5:10(10:20/m) 129/145bpm 52cal 5.8/7.26mph 8) 0.5m - 4:06(8:13/m) 154/210bpm 55cal 7.31/9.58mph 9) 0.5m - 5:13(10:25/m) 132/194bpm 54cal 5.76/8.52mph 10) 0.01m - 4(8:22/m) 140/146bpm 7.18/6.97mph Add a comment	2m, 9:37 Cycling - Mountain Biking Split Summary === 1) 1m - 5:27(5:27/m) 62cal 11.02/17.03mph 2) 1m - 4:05(4:05/m) 54cal 14.68/18.87mph 3) 0.02m - 5(4:03/m) 1cal 14.8/13.32mph Add a comment 1.9m, 6:34 Cycling - Mountain Biking Split Summary === 1) 1m - 3:54(3:54/m) 56cal 15.39/20.33mph 2) 0.89m - 2:40(3:00/m) 48cal 19.95/24.57mph Add a comment	7.5m, 57:27 Running - Steady-State Split Summary === 1) 0.5m - 4:10(8:21/m) 134/148bpm 56cal 7.19/7.87mph 2) 0.5m - 4:22(8:45/m) 151/157bpm 63cal 6.86/7.72mph 3) 0.5m - 3:58(7:56/m) 145/158bpm 55cal 7.56/8.04mph 4) 0.5m - 3:44(7:29/m) 144/150bpm 54cal 8.02/8.27mph 5) 0.5m - 3:48(7:35/m) 142/153bpm 50cal 7.91/8.77mph 6) 0.5m - 3:53(7:46/m) 147/151bpm 54cal 7.73/7.91mph 7) 0.5m - 3:43(7:26/m) 143/150bpm 51cal 8.07/8.22mph 8) 0.5m - 3:34(7:08/m) 142/174bpm 46cal 8.42/8.68mph 9) 0.5m - 3:51(7:43/m) 148/154bpm 54cal 7.78/8.16mph 10) 0.5m - 3:42(7:23/m) 143/152bpm 47cal 8.12/8.45mph 11) 0.5m - 3:47(7:35/m) 149/156bpm 53cal 7.92/8.22mph 12) 0.5m - 3:48(7:36/m) 149/152bpm 49cal 7.89/8.39mph 13) 0.5m - 3:32(7:04/m) 144/151bpm 47cal 8.48/8.7mph 14) 0.5m - 3:41(7:23/m) 145/153bpm 50cal 8.13/8.72mph 15) 0.5m - 3:38(7:16/m) 156/160bpm 55cal 8.26/8.66mph 16) 0.04m - 14(6:41/m) 151/153bpm 4cal 8.97/8.66mph Add a comment	-	7.5m, 59:24 Running - Steady-State Split Summary === 1) 0.5m - 4:03(8:06/m) 125/136bpm 52cal 7.41/7.78mph 2) 0.5m - 3:56(7:52/m) 132/139bpm 51cal 7.62/8.01mph 3) 0.5m - 4:19(8:38/m) 144/151bpm 60cal 6.94/7.56mph 4) 0.5m - 3:59(7:58/m) 144/151bpm 54cal 7.54/7.66mph 5) 0.5m - 3:52(7:44/m) 140/144bpm 52cal 7.76/8.7mph 6) 0.5m - 4:01(8:01/m) 142/148bpm 54cal 7.48/7.91mph 7) 0.5m - 3:54(7:48/m) 148/153bpm 55cal 7.69/8.06mph 8) 0.5m - 4:09(8:18/m) 150/162bpm 60cal 7.23/8.06mph 9) 0.5m - 4:02(8:04/m) 156/160bpm 58cal 7.44/7.53mph 10) 0.5m - 3:51(7:42/m) 149/155bpm 54cal 7.79/8.06mph 11) 0.5m - 3:48(7:36/m) 147/154bpm 52cal 7.89/8.22mph 12) 0.5m - 4:03(8:06/m) 154/160bpm 57cal 7.41/7.89mph 13) 0.5m - 3:54(7:49/m) 150/156bpm 55cal 7.68/7.93mph 14) 0.5m - 3:38(7:16/m) 145/160bpm 47cal 8.25/8.68mph 15) 0.5m - 3:38(7:16/m) 145/161bpm 44cal 8.26/10.33mph 16) 0.04m - 16(7:20/m) 143/144bpm 3cal 8.17/8.66mph Add a comment
Sat 1st Jul Jul 1	Sun 2nd Jul Jul 2	Mon 3rd Jul Jul 3	Tue 4th Jul Jul 4	Wed 5th Jul Jul 5	Thu 6th Jul Jul 6	Fri 7th Jul Jul 7
5.1m, 40:09 Running - Easy Split Summary === 1) 0.5m - 4:02(8:03/m) 127/137bpm 50cal 7.45/7.78mph 2) 0.5m - 3:56(7:51/m) 138/142bpm 54cal 7.64/7.7mph 3) 0.5m - 3:57(7:54/m) 141/145bpm 53cal 7.6/7.83mph 4) 0.5m - 4:01(8:01/m) 144/148bpm 56cal 7.48/7.72mph 5) 0.5m - 3:59(7:58/m) 141/144bpm 52cal 7.54/7.64mph 6) 0.5m - 4:05(8:09/m) 141/142bpm 52cal 7.36/8.45mph 7) 0.5m - 3:53(7:46/m) 140/143bpm 53cal 7.72/7.91mph 8) 0.5m - 3:54(7:48/m) 141/143bpm 52cal 7.7/7.93mph 9) 0.5m - 3:53(7:45/m) 142/145bpm 53cal 7.74/7.81mph 10) 0.5m - 3:58(7:57/m) 137/141bpm 51cal 7.55/7.87mph 11) 0.07m - 33(8:04/m) 143/144bpm 7cal 7.44/7.6mph Add a comment 3.1m, 20:22 Running - parkrun Split Summary === 1) 0.5m - 3:18(6:36/m) 146/161bpm 50cal 9.09/10.1mph 2) 0.5m - 3:18(6:36/m) 162/164bpm 55cal 9.1/9.25mph 3) 0.5m - 3:16(6:33/m) 165/170bpm 55cal 9.17/10.44mph 4) 0.5m - 3:21(6:42/m) 167/170bpm 54cal 8.95/10.1mph 5) 0.5m - 3:16(6:31/m) 168/171bpm 55cal 9.2/9.37mph 6) 0.5m - 3:07(6:15/m) 172/175bpm 52cal 9.6/10.42mph 7) 0.13m - 46(5:54/m) 171/172bpm 13cal 10.16/10.1mph Add a comment 5.1m, 35:57 Running - Race Pace Split Summary === 1) 0.5m - 3:37(7:14/m) 158/166bpm 56cal 8.3/9.37mph 2) 0.5m - 3:35(7:10/m) 163/166bpm 56cal 8.37/8.91mph 3) 0.5m - 3:36(7:12/m) 161/162bpm 57cal 8.34/8.7mph 4) 0.5m - 3:38(7:16/m) 162/163bpm 58cal 8.26/8.52mph 5) 0.5m - 3:35(7:10/m) 162/167bpm 56cal 8.37/9.06mph 6) 0.5m - 3:33(7:07/m) 166/219bpm 56cal 8.44/21.21mph 7) 0.5m - 3:31(7:01/m) 175/230bpm 54cal 8.55/8.68mph 8) 0.5m - 3:33(7:05/m) 172/216bpm 55cal 8.47/8.79mph 9) 0.5m - 3:33(7:06/m) 175/219bpm 57cal 8.46/8.97mph 10) 0.5m - 3:28(6:55/m) 173/212bpm 57cal 8.67/8.83mph 11) 0.05m - 20(6:50/m) 169/172bpm 5cal 8.78/8.77mph Add a comment	1.3m, 6:34 Running - Race Split Summary === 1) 0.5m - 2:40(5:20/m) 155/168bpm 36cal 11.25/11.96mph 2) 0.5m - 2:37(5:14/m) 167/171bpm 39cal 11.47/11.69mph 3) 0.25m - 1:17(5:13/m) 172/173bpm 20cal 11.49/11.52mph Add a comment 6m, 47:01 Running - Easy Split Summary === 1) 0.5m - 3:58(7:55/m) 36/39bpm 61cal 7.57/8.12mph 2) 0.5m - 3:50(7:40/m) 101/146bpm 38cal 7.83/8.1mph 3) 0.5m - 3:38(7:15/m) 137/145bpm 50cal 8.27/8.56mph 4) 0.5m - 3:45(7:30/m) 136/145bpm 52cal 8/8.72mph 5) 0.5m - 4:04(8:07/m) 144/154bpm 57cal 7.39/8.12mph 6) 0.5m - 3:58(7:56/m) 146/149bpm 55cal 7.57/8.08mph 7) 0.5m - 4:03(8:06/m) 145/147bpm 57cal 7.4/7.68mph 8) 0.5m - 4:13(8:25/m) 148/149bpm 57cal 7.12/7.56mph 9) 0.5m - 3:54(7:48/m) 145/149bpm 52cal 7.68/7.93mph 10) 0.5m - 3:55(7:51/m) 144/147bpm 51cal 7.65/9.08mph 11) 0.5m - 3:43(7:27/m) 143/146bpm 49cal 8.06/8.16mph 12) 0.5m - 3:51(7:42/m) 142/148bpm 48cal 7.79/8.06mph 13) 0.02m - 9(8:03/m) 148/148bpm 2cal 7.46/7.56mph Add a comment	3m, 27:56 Running - Easy Split Summary === 1) 0.5m - 4:23(8:47/m) 80/124bpm 32cal 6.84/7.1mph 2) 0.5m - 4:30(8:59/m) 121/128bpm 55cal 6.68/7.12mph 3) 0.5m - 5:13(10:27/m) 125/130bpm 56cal 5.74/6.47mph 4) 0.5m - 4:07(8:15/m) 125/129bpm 46cal 7.27/9.25mph 5) 0.5m - 4:33(9:06/m) 125/131bpm 51cal 6.6/7.87mph 6) 0.5m - 4:52(9:44/m) 126/130bpm 51cal 6.16/6.87mph 7) 0.03m - 17(8:38/m) 126/127bpm 3cal 6.95/6.91mph Add a comment	-	-	-	10.7m, 1:23:37 Running - Steady-State Split Summary === 1) 0.5m - 4:03(8:06/m) 128/142bpm 53cal 7.4/7.66mph 2) 0.5m - 3:55(7:50/m) 144/148bpm 57cal 7.66/9.35mph 3) 0.5m - 3:49(7:38/m) 141/145bpm 53cal 7.86/8.18mph 4) 0.5m - 3:52(7:44/m) 142/146bpm 53cal 7.76/8.04mph 5) 0.5m - 3:42(7:25/m) 140/144bpm 50cal 8.09/8.25mph 6) 0.5m - 4:00(7:59/m) 146/154bpm 54cal 7.51/8.25mph 7) 0.5m - 3:52(7:43/m) 146/149bpm 54cal 7.77/8.01mph 8) 0.5m - 3:49(7:37/m) 141/147bpm 50cal 7.87/8.35mph 9) 0.5m - 3:59(7:59/m) 148/153bpm 57cal 7.52/7.93mph 10) 0.5m - 3:53(7:45/m) 146/151bpm 52cal 7.74/9.31mph 11) 0.5m - 3:54(7:47/m) 149/155bpm 55cal 7.7/8.1mph 12) 0.5m - 3:48(7:35/m) 148/152bpm 53cal 7.91/8.1mph 13) 0.5m - 4:09(8:18/m) 152/160bpm 57cal 7.22/8.22mph 14) 0.5m - 4:06(8:12/m) 154/160bpm 58cal 7.32/7.64mph 15) 0.5m - 4:01(8:03/m) 156/160bpm 58cal 7.46/7.76mph 16) 0.5m - 3:56(7:51/m) 152/158bpm 54cal 7.64/8.06mph 17) 0.5m - 3:50(7:41/m) 151/159bpm 49cal 7.81/8.31mph 18) 0.5m - 4:08(8:15/m) 154/160bpm 58cal 7.27/8.31mph 19) 0.5m - 3:49(7:38/m) 153/156bpm 54cal 7.86/7.99mph 20) 0.5m - 3:44(7:27/m) 148/154bpm 41cal 8.05/8.5mph 21) 0.5m - 3:43(7:27/m) 146/150bpm 46cal 8.06/8.33mph 22) 0.23m - 1:37(6:57/m) 144/148bpm 18cal 8.64/8.87mph Add a comment 13.2m, 4:21:19 Cross-Training - Hiking Split Summary === 1) 1m - 20:44(20:44/m) 114/132bpm 144cal 52/66rpm 2.89/4.38mph 2) 1m - 25:06(25:06/m) 125/150bpm 196cal 50/100rpm 2.39/3.9mph 3) 1m - 16:54(16:54/m) 97/108bpm 84cal 64/96rpm 3.55/3.99mph 4) 1m - 20:57(20:57/m) 109/134bpm 132cal 54/105rpm 2.87/4.38mph 5) 1m - 20:24(20:24/m) 94/118bpm 89cal 52/104rpm 2.94/3.59mph 6) 1m - 24:46(24:46/m) 94/121bpm 102cal 41/95rpm 2.42/3.8mph 7) 1m - 24:24(24:24/m) 100/119bpm 116cal 41/91rpm 2.46/3.95mph 8) 1m - 22:01(22:01/m) 99/130bpm 111cal 49/96rpm 2.72/3.95mph 9) 1m - 17:15(17:15/m) 64/101bpm 68cal 60/98rpm 3.48/4.26mph 10) 1m - 16:29(16:29/m) 71/104bpm 66cal 64/98rpm 3.64/4.97mph 11) 1m - 16:08(16:08/m) 107/126bpm 96cal 64/94rpm 3.72/5.99mph 12) 1m - 15:49(15:49/m) 104/117bpm 95cal 65/112rpm 3.79/5.95mph 13) 1m - 17:46(17:46/m) 112/134bpm 122cal 54/112rpm 3.38/7.28mph 14) 0.18m - 2:36(14:48/m) 111/124bpm 17cal 67/73rpm 4.05/4.61mph Add a comment
Sat 8th Jul Jul 8	Sun 9th Jul Jul 9	Mon 10th Jul Jul 10	Tue 11th Jul Jul 11	Wed 12th Jul Jul 12	Thu 13th Jul Jul 13	Fri 14th Jul Jul 14
-	47.2m, 2:49:29 Cycling - Road Biking Split Summary === 1) 1.01m - 6:06(6:03/m) 129/148bpm 42cal 59/91rpm 9.92/27.22mph 2) 1.01m - 4:15(4:14/m) 138/155bpm 35cal 69/108rpm 14.2/27.82mph 3) 1m - 2:47(2:46/m) 128/137bpm 15cal 84/105rpm 21.65/26.13mph 4) 1m - 3:32(3:31/m) 130/147bpm 22cal 66/101rpm 17.05/28.24mph 5) 1.01m - 2:39(2:38/m) 119/125bpm 8cal 74/101rpm 22.83/32.31mph 6) 1m - 3:24(3:24/m) 125/142bpm 17cal 79/108rpm 17.66/34.84mph 7) 1m - 3:15(3:14/m) 118/126bpm 11cal 74/102rpm 18.54/24.19mph 8) 1m - 3:38(3:38/m) 124/128bpm 15cal 77/100rpm 16.54/18.56mph 9) 1m - 3:51(3:51/m) 127/138bpm 20cal 78/97rpm 15.61/21.56mph 10) 1m - 3:14(3:14/m) 119/124bpm 11cal 77/102rpm 18.56/21.04mph 11) 1m - 3:35(3:34/m) 123/130bpm 16cal 84/106rpm 16.8/22.85mph 12) 1m - 3:40(3:39/m) 130/136bpm 21cal 76/104rpm 16.43/21.56mph 13) 1m - 3:37(3:36/m) 124/131bpm 15cal 70/106rpm 16.65/20.83mph 14) 1.01m - 3:32(3:30/m) 128/135bpm 17cal 86/102rpm 17.11/20.37mph 15) 1m - 3:04(3:03/m) 122/127bpm 10cal 85/97rpm 19.67/26.24mph 16) 1m - 3:19(3:18/m) 126/129bpm 13cal 88/96rpm 18.14/19.73mph 17) 1m - 3:57(3:57/m) 127/136bpm 17cal 69/93rpm 15.18/20.2mph 18) 1m - 3:56(3:55/m) 125/138bpm 16cal 77/95rpm 15.3/17.32mph 19) 1m - 3:15(3:15/m) 129/145bpm 16cal 80/98rpm 18.51/22.4mph 20) 1m - 3:41(3:40/m) 127/147bpm 18cal 60/90rpm 16.33/22.33mph 21) 1m - 3:45(3:45/m) 124/142bpm 18cal 68/98rpm 16.02/23.17mph 22) 1m - 3:43(3:42/m) 125/135bpm 16cal 63/86rpm 16.22/19.16mph 23) 1m - 3:37(3:36/m) 131/138bpm 14cal 87/102rpm 16.66/18.41mph 24) 1.02m - 3:37(3:33/m) 127/138bpm 18cal 79/96rpm 16.89/21.79mph 25) 1m - 4:13(4:13/m) 127/137bpm 20cal 76/110rpm 14.25/23.96mph 26) 1m - 4:14(4:13/m) 128/134bpm 19cal 80/96rpm 14.22/17.95mph 27) 1m - 4:35(4:34/m) 133/142bpm 24cal 65/89rpm 13.13/19.08mph 28) 1m - 4:35(4:34/m) 137/147bpm 27cal 72/107rpm 13.13/26.36mph 29) 1m - 3:48(3:48/m) 126/147bpm 15cal 62/113rpm 15.82/33.21mph 30) 1.01m - 2:26(2:25/m) 129/134bpm 10cal 86/103rpm 24.87/29.03mph 31) 1m - 3:24(3:23/m) 129/134bpm 14cal 92/109rpm 17.72/23.29mph 32) 1m - 3:45(3:44/m) 123/133bpm 14cal 73/104rpm 16.07/27.66mph 33) 1m - 2:40(2:39/m) 125/130bpm 10cal 89/115rpm 22.6/27.74mph 34) 1m - 3:05(3:04/m) 128/133bpm 14cal 74/98rpm 19.54/23.65mph 35) 1m - 3:09(3:09/m) 125/142bpm 13cal 75/108rpm 19.05/29.99mph 36) 1.01m - 4:40(4:38/m) 130/143bpm 24cal 73/98rpm 12.94/22.94mph 37) 1m - 3:22(3:21/m) 132/142bpm 18cal 84/101rpm 17.88/25.07mph 38) 1m - 3:12(3:12/m) 132/140bpm 16cal 74/99rpm 18.76/24.3mph 39) 1m - 3:24(3:24/m) 129/139bpm 15cal 64/102rpm 17.67/23.98mph 40) 1m - 3:34(3:33/m) 132/143bpm 15cal 75/108rpm 16.86/25.26mph 41) 1m - 3:34(3:33/m) 132/140bpm 19cal 75/98rpm 16.88/19.68mph 42) 1m - 3:05(3:05/m) 130/136bpm 14cal 89/107rpm 19.5/23.5mph 43) 1m - 3:30(3:29/m) 133/140bpm 17cal 89/110rpm 17.22/20.96mph 44) 1m - 3:46(3:46/m) 135/145bpm 21cal 84/108rpm 15.94/23.79mph 45) 1m - 3:46(3:45/m) 126/140bpm 15cal 68/113rpm 15.97/29.58mph 46) 1m - 3:27(3:27/m) 134/138bpm 19cal 81/106rpm 17.4/22.98mph 47) 1.01m - 3:06(3:05/m) 130/138bpm 14cal 76/101rpm 19.45/25.09mph 48) 0.06m - 10(2:47/m) 117/122bpm 48/74rpm 21.56/19.29mph Add a comment	0.6m, 5:37 Running - Warm Up Split Summary === 1) 0.62m - 5:37(9:06/m) 110/120bpm 45cal 6.59/8.83mph Add a comment 3.1m, 19:59 Running - Race Pace Split Summary === 1) 1m - 6:23(6:23/m) 158/166bpm 64cal 9.4/10.31mph 2) 1m - 6:31(6:31/m) 167/174bpm 72cal 9.21/9.58mph 3) 1m - 6:23(6:23/m) 171/176bpm 72cal 9.4/10.25mph 4) 0.12m - 42(6:03/m) 173/174bpm 7cal 9.91/9.68mph Add a comment 2.9m, 22:34 Running - Warm Down Split Summary === 1) 1m - 8:02(8:02/m) 151/156bpm 111cal 7.47/8.33mph 2) 1m - 7:37(7:37/m) 148/154bpm 108cal 7.87/8.2mph 3) 0.92m - 6:55(7:34/m) 150/156bpm 101cal 7.94/8.25mph Add a comment	9.3m, 1:10:50 Running - Steady-State Split Summary === 1) 1m - 7:30(7:30/m) 122cal 8/8.47mph 2) 1m - 7:34(7:34/m) 127cal 7.93/8.39mph 3) 1m - 7:32(7:32/m) 127cal 7.96/8.06mph 4) 1m - 7:37(7:37/m) 126cal 7.89/7.95mph 5) 1m - 7:32(7:32/m) 127cal 7.97/8.27mph 6) 1m - 7:41(7:41/m) 126cal 7.81/9.91mph 7) 1m - 7:44(7:44/m) 128cal 7.76/12.71mph 8) 1m - 7:37(7:37/m) 127cal 7.89/8.27mph 9) 1m - 7:40(7:40/m) 126cal 7.82/8.16mph 10) 0.3m - 2:24(8:03/m) 37cal 7.46/8.1mph Add a comment	-	2.1m, 24:13 Running - Easy Split Summary === 1) 1m - 11:03(11:03/m) 122cal 5.43/6.22mph 2) 1m - 11:54(11:54/m) 110cal 5.04/6.82mph 3) 0.14m - 1:15(8:57/m) 17cal 6.7/6.91mph Add a comment 9.4m, 1:15:06 Running - Steady-State Split Summary === 1) 1m - 7:52(7:52/m) 128/144bpm 97cal 7.63/8.29mph 2) 1m - 7:58(7:58/m) 142/146bpm 106cal 7.52/9.81mph 3) 1m - 8:31(8:31/m) 146/157bpm 110cal 7.05/7.97mph 4) 1m - 7:54(7:54/m) 147/153bpm 109cal 7.59/9.31mph 5) 1m - 8:08(8:08/m) 149/161bpm 109cal 7.38/8.43mph 6) 1m - 8:21(8:21/m) 151/158bpm 113cal 7.18/7.56mph 7) 1m - 8:07(8:07/m) 150/156bpm 106cal 7.39/7.85mph 8) 1m - 8:02(8:02/m) 149/158bpm 105cal 7.48/7.95mph 9) 1m - 7:19(7:19/m) 150/155bpm 95cal 8.21/10.08mph 10) 0.43m - 2:54(6:45/m) 153/158bpm 39cal 8.88/10.08mph Add a comment	-
Sat 15th Jul Jul 15	Sun 16th Jul Jul 16	Mon 17th Jul Jul 17	Tue 18th Jul Jul 18	Wed 19th Jul Jul 19	Thu 20th Jul Jul 20	Fri 21st Jul Jul 21
-	16.1m, 2:29:52 Running - Long Run Glitchy heart rate data in parts, but kept it low and slow in drizzly but pleasant conditions. Split Summary === 1) 1m - 9:34(9:34/m) 132/147bpm 113cal 6.27/9.98mph 2) 1m - 8:40(8:40/m) 124/147bpm 97cal 6.92/7.12mph 3) 1m - 8:42(8:42/m) 119/124bpm 96cal 6.89/7.03mph 4) 1m - 9:25(9:25/m) 122/135bpm 90cal 6.38/9.77mph 5) 1m - 9:02(9:02/m) 123/134bpm 91cal 6.64/9.41mph 6) 1m - 9:31(9:31/m) 127/134bpm 95cal 6.31/6.74mph 7) 1m - 9:34(9:34/m) 124/129bpm 87cal 6.27/8.35mph 8) 1m - 9:11(9:11/m) 126/134bpm 87cal 6.54/7.35mph 9) 1m - 9:21(9:21/m) 129/170bpm 92cal 6.42/7.91mph 10) 1m - 9:15(9:15/m) 126/129bpm 88cal 6.48/7.08mph 11) 1m - 9:47(9:47/m) 130/206bpm 89cal 6.13/6.97mph 12) 1m - 9:02(9:02/m) 128/134bpm 87cal 6.64/7.66mph 13) 1m - 9:30(9:30/m) 129/135bpm 88cal 6.31/10.12mph 14) 1m - 9:31(9:31/m) 130/139bpm 94cal 6.3/7.31mph 15) 1m - 9:56(9:56/m) 129/137bpm 97cal 6.04/6.49mph 16) 1m - 9:18(9:18/m) 146/228bpm 111cal 6.45/6.68mph 17) 0.05m - 31(9:48/m) 146/228bpm 6cal 6.12/6.53mph Add a comment	8m, 1:07:00 Running - Steady-State Split Summary === 1) 1m - 8:14(8:13/m) 132/142bpm 103cal 7.29/8.91mph 2) 1m - 9:07(9:07/m) 140/147bpm 113cal 6.58/7.53mph 3) 1m - 8:09(8:09/m) 142/149bpm 106cal 7.36/7.89mph 4) 1m - 8:50(8:50/m) 144/173bpm 112cal 6.79/7.76mph 5) 1m - 8:42(8:42/m) 143/148bpm 106cal 6.89/7.51mph 6) 1m - 8:26(8:26/m) 144/203bpm 104cal 7.12/8.29mph 7) 1m - 7:44(7:44/m) 142/153bpm 96cal 7.76/8.87mph 8) 1m - 7:34(7:34/m) 144/196bpm 101cal 7.93/8.72mph 9) 0.03m - 14(8:31/m) 141/141bpm 2cal 7.05/7.49mph Add a comment 0.7m, 4:29 Running - Strides Split Summary === 1) 0.7m - 4:29(6:22/m) 157/219bpm 37cal 9.42/9.91mph Add a comment	-	9.1m, 1:19:25 Running - Steady-State Split Summary === 1) 1m - 8:25(8:25/m) 124/130bpm 99cal 7.14/7.78mph 2) 1m - 8:30(8:30/m) 125/132bpm 102cal 7.06/7.74mph 3) 1m - 8:41(8:41/m) 131/143bpm 99cal 6.91/7.18mph 4) 1m - 8:43(8:43/m) 133/136bpm 117cal 6.88/7.18mph 5) 1m - 8:58(8:58/m) 133/136bpm 125cal 6.69/7.22mph 6) 1m - 9:13(9:13/m) 133/136bpm 124cal 6.51/6.87mph 7) 1m - 8:59(8:59/m) 133/136bpm 124cal 6.68/7.26mph 8) 1m - 8:43(8:43/m) 133/136bpm 124cal 6.89/7.22mph 9) 1m - 8:47(8:47/m) 133/136bpm 124cal 6.82/7.03mph 10) 0.05m - 26(8:57/m) 133/136bpm 6cal 6.71/7.03mph Add a comment	-	9.5m, 1:36:33 Running - Easy Split Summary === 1) 1m - 11:58(11:58/m) 123/211bpm 116cal 5.01/5.85mph 2) 1m - 9:45(9:45/m) 120/135bpm 99cal 6.15/6.93mph 3) 1m - 9:07(9:07/m) 122/150bpm 96cal 6.58/8.62mph 4) 1m - 9:47(9:47/m) 117/128bpm 98cal 6.14/7.93mph 5) 1m - 9:58(9:58/m) 116/140bpm 91cal 6.02/6.66mph 6) 1m - 11:31(11:31/m) 120/195bpm 99cal 5.21/6.24mph 7) 1m - 10:30(10:30/m) 117/204bpm 95cal 5.71/8.37mph 8) 1m - 10:43(10:43/m) 119/127bpm 97cal 5.6/6.66mph 9) 1m - 9:45(9:45/m) 120/129bpm 91cal 6.15/8.95mph 10) 0.47m - 3:29(7:24/m) 131/135bpm 42cal 8.1/8.83mph Add a comment

2017	Date	Result	WAVA
Sefton Active Workforce 5k	15 Jun	19:10	73.40%
Delamere parkrun	10 Jun	19:58	70.46%
Delamere parkrun	13 May	20:11	69.71%
Sandstone Trail Challenge	6 May	5:38:00	49.32%
Mid Cheshire 5k Spring	28 Apr	18:59	74.11%
Phoenix parkrun	4 Mar	20:40	68.08%
Four Villages Half Marathon	15 Jan	1:29:21	71.29%
2016	Date	Result	WAVA
Delamere parkrun	24 Dec	19:55	70.64%
Delamere parkrun	10 Dec	20:01	70.29%
Hoka One One Stockport 10	4 Dec	1:07:22	71.24%
Widnes parkrun	15 Oct	20:06	70.00%
English Half Marathon	18 Sep	1:33:14	68.32%
Mid Cheshire 5km	25 Aug	20:47	67.69%
Heckington 10 mile road race	30 Jul	1:11:40	66.97%
Cheshire T&F League - Stretford	4 Jun	12:05	65.68%
Chester Half Marathon	15 May	1:43:31	61.03%
Cheshire Track & Field Warrington 800m	10 Apr	2:50	64.29%
Cheshire Track & Field Warrington 3000m	10 Apr	11:33	68.71%
IAAF World Half Marathon Championships	26 Mar	1:29:31	70.58%
Delamere parkrun	19 Mar	19:49	70.45%
Delamere parkrun	12 Mar	20:04	69.57%
Delamere parkrun	27 Feb	20:25	68.38%
Four Villages Half Marathon	17 Jan	1:31:43	68.88%
2015	Date	Result	WAVA
Hoka One One Stockport 10	6 Dec	1:13:09	65.09%
Chester Metric Marathon	4 Oct	1:58:16	67.49%
Cheshire T&F League - Salford - 3000m	6 Sep	11:47	67.35%
Frodsham Downhill Run	5 Jul	6:29	79.90%
Christleton 5K (short course!)	15 May	19:24	71.42%
Cheshire T&F League - Warrington	10 May	11:30	68.49%
Cheshire T&F League - Salford - 800m	10 May	2:46	65.25%
Mid Cheshire 5km	30 Apr	19:40	70.45%
Viper 9.0	28 Mar	3:11:27	58.76%
Delamere parkrun	21 Mar		0.00%
Delamere parkrun	14 Mar	20:36	67.26%
Delamere parkrun	7 Mar	20:39	67.10%
Delamere parkrun	28 Feb	21:06	65.67%
Fearless MTB Duathlon	22 Feb	/ 1:09:00 /1:06:00	0.00%
Delamere parkrun	21 Feb	38:10	36.30%
Widnes parkrun	14 Feb	19:55	69.57%
Delamere parkrun	31 Jan	20:45	66.78%
Four Villages Half Marathon - CANCELLED!	18 Jan	1:31:53	68.21%
2014	Date	Result	WAVA
Stockport 10	7 Dec	1:07:01	70.49%
Delamere parkrun	29 Nov	19:57	69.45%
Delamere parkrun	8 Nov	20:27	67.76%
Ellesmere Port parkrun	1 Nov	21:06	65.67%
Delamere parkrun	4 Oct	20:31	67.54%
Delamere parkrun	27 Sep	27:31	50.36%
Montane Trail 13 Delamere	7 Sep	1:42:22	61.23%
Delamere parkrun	30 Aug	20:44	66.83%
Barnstaple parkrun	2 Aug	20:48	66.62%
Barnstaple parkrun	26 Jul	20:36	67.26%
Delamere parkrun	12 Jul	20:43	66.38%
Frodsham Downhill Run	6 Jul	6:31	78.90%
Delamere parkrun	21 Jun	20:42	66.44%
Cheshire T&F League 3000m Crewe	15 Jun	11:28	68.18%
Delamere parkrun	24 May	21:38	63.57%
Oulton Park Duathlon Sprint Distance	16 Mar	/ 45:15 /34:17	0.00%
Delamere parkrun	8 Mar	20:33	66.92%
Delamere parkrun #51	1 Mar	20:13	68.03%
Four Villages Half Marathon	19 Jan	1:29:39	69.35%
Cheshire County Cross Country Championships	4 Jan	54:03	52.96%
2013	Date	Result	WAVA
Delamere parkrun	21 Dec	20:46	66.22%
Festive Fun at Delamere	14 Dec	46:52	61.08%
Delamere parkrun	30 Nov	21:05	65.23%
Delamere parkrun #36	16 Nov	21:05	65.23%
Delamere parkrun #35	9 Nov	20:58	65.59%
Delamere parkrun #30	28 Sep	21:16	64.67%
Delamere parkrun #28	14 Sep	20:33	66.92%
Cheshire T&F League - Match 4 - Ashton Under Lyne - 3000m	8 Sep	11:40	67.01%
Barnstaple parkrun	17 Aug	20:58	65.59%
Heckington Show 10 mile Road Race	27 Jul	1:10:42	66.30%
Warrington Road Runners 10k	20 Jun	41:05	69.15%
Delamere parkrun #14	8 Jun	19:30	70.00%
Delamere parkrun #12	25 May	19:39	69.46%
Cheshire T&F League - Match 2 - Macclesfield - 3000m	19 May	11:23	68.16%
Chester half marathon	12 May	1:29:02	69.29%
Delamere parkrun #8	27 Apr	19:46	69.05%
Oulton Park Duathlon Sprint Distance	17 Mar	/ 50:48 /35:39	0.00%
Delamere parkrun #1	2 Mar	20:16	67.35%
2012	Date	Result	WAVA
Stockport 10	9 Dec	1:12:41	63.99%
Great Warford 10	29 Jul	1:14:26	62.49%
Wilmslow Half Marathon	25 Mar	1:48:00	56.67%
2011	Date	Result	WAVA
Chester Half Marathon	15 May	1:35:10	63.82%

larkim M40

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