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DocM F50

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Race Times

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Mileage

Training

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FERC, Stevenage Striders

Races
213
Miles
12068
Miles
13
WAVA
74.61%
5k
22:34
5M
38:08
10k
48:52
10M
1:24:08
Half
1:44:43
20M
3:12:16
Mara
3:58:13

Describe your ideal run, ride or swim.
on country lanes with the early morning sun giving some warmth but a light frost on the fields. No one about except me and the wildlife
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What's the biggest challenge that awaits you?
continuing to avoid injury while striking a balance between doing my best and not pushing too hard
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What's your favourite thing about Fetcheveryone?
It is such a supportive community. There is always someone to congratulate you when you achieve, commiserate with you if things are not going well and laugh with you when you have experienced the funny side of life
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How do you pick yourself up when you need to?
get some advice from my favorite forums
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What’s the best bit of advice that you would give to new runners, bikers and swimmers?
The hardest part is getting out of the front door, once you have done that enjoy the experience however it happens to be today. Every run is different and often not the run you expect it to be.....embrace this
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About Me

i took up running after I turned 40, having never run before, and unexpectedly found I liked it. I now run a lot, usually by myself or with my dog. I had a great year in 2019 with, 2020 i have a London marathon place from the ballot and this will dominate my running for the first part of the year.

go.sparkpostmail2.com

Planned Races
16th Feb 20	Stamford 30K
8th Mar 20	Cambridge Half Marathon
15th Mar 20	Oundle 20
29th Mar 20	London Landmarks Half Marathon
11th Apr 20	Tremorfa parkrun
26th Apr 20	London Marathon
16th May 20	White Peak Half Marathon
25th May 20	Vitality London 10,000
14th Jun 20	St Albans Half Marathon
28th Jun 20	H3M - Hitchin Hard Half Marathon
5th Jul 20	Ware Festival of Running - 10 miles
22nd Nov 20	Hertfordshire Half Marathon 2020
Under Consideration
23rd Feb 20	Gade Valley Harriers VLM Training run #2
20th Sep 20	Stevenage 10k
18th Oct 20	Cabbage Patch 10

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2020 Targets

RUN
1500
WALK
700

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Buddies

Dist	Races	PB	WB	2012	2013	2014	2015	2016	2017	2018	2019	2020
3mi	1	23:11 7:44/mi	66.77			23:11 66.77
5km	165	22:34 7:16/mi	74.61		22:34 71.04	23:45 67.50	24:45 66.15	23:47 68.84	23:23 71.04	23:15 73.01	22:45 74.61	24:04 71.42
5mi	2	38:08 7:38/mi	68.81		38:08 68.81						42:21 66.43
10km	7	48:52 7:52/mi	71.70					50:43 66.16	49:03 69.20	49:11 69.86	48:52 71.70
10mi	7	1:24:08 8:25/mi	68.59					1:24:47 64.82		1:32:20 60.95	1:26:04 67.05	1:24:08 68.59
12mi	1	2:00:04 10:00/mi	57.46								2:00:04 57.46
13.1mi	22	1:44:43 8:00/mi	70.37	1:47:42 65.01	1:44:43 67.46	1:58:00 60.43	1:47:57 66.73	1:54:33 63.57	1:54:08 65.34	1:49:39 68.86	1:48:39 70.37
17mi	1	2:50:17 10:01/mi	59.73								2:50:17 59.73
30km	1	2:57:57 9:33/mi	62.67								2:57:57 62.67
20mi	2	3:12:16 9:37/mi	62.24							7:09:00 27.54	3:12:16 62.24
26.2mi	2	3:58:13 9:06/mi	63.41		3:58:13 63.41						4:40:55 58.00
26.5mi	2	6:55:00 15:40/mi	39.71							8:28:00 32.02	6:55:00 39.71

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	197	0	0	0	0	0	0	0	0	0	0	0	197
2019	194	190	225	178	189	203	174	137	173	209	180	149	2201
2019	0	0	0	0	0	0	0	0	0	0	0	8	8
2018	155	140	139	147	161	153	153	160	151	166	182	169	1876
2018	0	0	0	0	0	5	0	0	0	0	0	0	5
2017	120	126	134	133	132	125	101	144	123	130	133	125	1528
2016	132	139	134	133	141	127	144	148	124	117	125	126	1591
2015	136	127	135	141	135	138	146	122	116	123	144	88	1551
2014	160	123	148	129	132	149	129	140	139	130	123	88	1590
2013	139	157	158	91	127	119	104	103	132	144	135	124	1533

Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6
2.7mi, 54:22 Cross-Training - Walking Split Summary === 1) 2.7m - 54:22(20:08/m) 92/128bpm 173cal 64/70rpm 2.98/3.72mph Add a comment 2.5mi, 25:37 Running - General Split Summary === 1) 0.62m - 6:22(10:14/m) 125/142bpm 47cal 5.86/6.1mph 2) 0.62m - 6:29(10:26/m) 131/141bpm 51cal 5.75/6.78mph 3) 0.62m - 6:43(10:48/m) 119/131bpm 39cal 5.55/6.7mph 4) 0.62m - 5:52(9:26/m) 126/129bpm 40cal 6.36/7.06mph 5) 0.02m - 12(9:16/m) 130/135bpm 1cal 6.48/7.24mph Add a comment 3.1mi, 1:03:15 Cross-Training - Walking Split Summary === 1) 3.11m - 1:03:15(20:21/m) 90/121bpm 192cal 65/76rpm 2.95/3.97mph 31st Dec 2019, 9:10am snogard wrote: :) Add a comment	3.1mi, 54:31 Cross-Training - Walking Split Summary === 1) 3.06m - 54:31(17:49/m) 118/172bpm 305cal 66/74rpm 3.37/4.17mph Add a comment 3.1mi, 26:45 Running - parkrun Add a comment 3.1mi, 26:41 Running - parkrun Split Summary === 1) 0.62m - 6:18(10:08/m) 144/193bpm 55cal 5.92/7.14mph 2) 0.62m - 5:18(8:31/m) 194/197bpm 62cal 7.04/7.28mph 3) 0.62m - 5:12(8:22/m) 165/193bpm 52cal 7.17/7.51mph 4) 0.62m - 4:56(7:56/m) 162/168bpm 49cal 7.56/7.83mph 5) 0.62m - 4:46(7:41/m) 165/170bpm 48cal 7.81/8.66mph 6) 0.03m - 11(6:27/m) 163/164bpm 2cal 9.3/9.04mph Add a comment 0.7mi, 13:28 Cross-Training - Walking Split Summary === 1) 0.72m - 13:28(18:44/m) 105/145bpm 65cal 68/73rpm 3.2/3.8mph Add a comment 1mi, 16:51 Running - General Split Summary === 1) 0.62m - 10:04(16:12/m) 139/157bpm 87cal 3.7/4.8mph 2) 0.32m - 6:47(20:55/m) 138/150bpm 55cal 2.87/6.99mph Add a comment	0mi, 1:30:00 Cross-Training - Yoga Add a comment 3.6mi, 1:05:08 Cross-Training - Walking Split Summary === 1) 3.6m - 1:05:08(18:05/m) 96/156bpm 230cal 67/123rpm 3.32/15.49mph Add a comment 7.7mi, 1:25:15 Running - General Split Summary === 1) 0.62m - 6:54(11:06/m) 121/134bpm 48cal 5.4/6.01mph 2) 0.62m - 6:33(10:32/m) 128/151bpm 49cal 5.69/6.35mph 3) 0.62m - 7:33(12:08/m) 129/141bpm 55cal 4.94/6.37mph 4) 0.62m - 6:15(10:03/m) 132/141bpm 47cal 5.97/6.66mph 5) 0.62m - 7:31(12:06/m) 123/136bpm 44cal 4.96/6.82mph 6) 0.62m - 8:06(13:03/m) 131/148bpm 56cal 4.6/6.55mph 7) 0.62m - 6:50(11:00/m) 134/141bpm 50cal 5.45/6.99mph 8) 0.62m - 5:28(8:48/m) 138/144bpm 43cal 6.82/7.14mph 9) 0.62m - 7:26(11:58/m) 131/148bpm 47cal 5.01/6.72mph 10) 0.62m - 6:18(10:09/m) 134/145bpm 43cal 5.91/7.31mph 11) 0.62m - 6:22(10:15/m) 132/144bpm 39cal 5.85/7.03mph 12) 0.62m - 6:55(11:08/m) 127/135bpm 32cal 5.39/7.01mph 13) 0.24m - 3:03(12:38/m) 123/144bpm 11cal 4.75/6.59mph 2nd Jan 2020, 10:08am snogard wrote: 😀 Add a comment	3.9mi, 1:15:21 Cross-Training - Walking Split Summary === 1) 3.9m - 1:15:21(19:20/m) 118/140bpm 435cal 64/79rpm 3.1/3.92mph Add a comment 5.3mi, 47:21 Running - General Split Summary === 1) 0.62m - 5:56(9:33/m) 151/156bpm 54cal 6.28/6.78mph 2) 0.62m - 5:31(8:52/m) 154/158bpm 52cal 6.77/6.95mph 3) 0.62m - 5:26(8:45/m) 156/161bpm 51cal 6.86/7.64mph 4) 0.62m - 5:35(8:59/m) 158/168bpm 53cal 6.68/7.1mph 5) 0.62m - 5:42(9:10/m) 168/177bpm 60cal 6.54/7.78mph 6) 0.62m - 5:33(8:57/m) 169/176bpm 59cal 6.71/7.06mph 7) 0.62m - 5:26(8:45/m) 155/160bpm 50cal 6.85/7.22mph 8) 0.62m - 5:07(8:15/m) 159/167bpm 49cal 7.28/7.66mph 9) 0.33m - 3:04(9:11/m) 155/167bpm 28cal 6.53/7.66mph 3rd Jan 2020, 10:22am snogard wrote: 😀 Add a comment 2.5mi, 44:43 Cross-Training - Walking Split Summary === 1) 2.5m - 44:43(17:52/m) 95/139bpm 154cal 65/71rpm 3.36/4.84mph Add a comment	3.4mi, 59:16 Cross-Training - Walking Split Summary === 1) 3.42m - 59:16(17:19/m) 110/147bpm 261cal 67/76rpm 3.46/4.24mph Add a comment 3.1mi, 24:24 Running - parkrun Split Summary === 1) 0.62m - 5:19(8:34/m) 139/152bpm 43cal 7.01/7.72mph 2) 0.62m - 4:50(7:47/m) 154/158bpm 44cal 7.71/8.16mph 3) 0.62m - 4:47(7:41/m) 160/166bpm 46cal 7.81/8.18mph 4) 0.62m - 4:49(7:45/m) 162/165bpm 47cal 7.74/8.25mph 5) 0.62m - 4:39(7:31/m) 163/168bpm 46cal 7.99/8.39mph Add a comment	13.9mi, 2:23:39 Running - Long Run Split Summary === 1) 0.62m - 6:34(10:35/m) 121/135bpm 46cal 5.67/6.07mph 2) 0.62m - 6:14(10:01/m) 135/144bpm 51cal 5.99/6.39mph 3) 0.62m - 6:09(9:54/m) 130/133bpm 46cal 6.06/6.55mph 4) 0.62m - 5:59(9:38/m) 130/143bpm 43cal 6.23/6.89mph 5) 0.62m - 6:11(9:56/m) 135/143bpm 48cal 6.04/6.39mph 6) 0.62m - 6:16(10:05/m) 137/147bpm 49cal 5.95/6.82mph 7) 0.62m - 6:42(10:47/m) 126/142bpm 36cal 5.57/6.03mph 8) 0.62m - 6:36(10:37/m) 134/140bpm 47cal 5.65/6.37mph 9) 0.62m - 6:23(10:16/m) 128/136bpm 36cal 5.85/6.55mph 10) 0.62m - 6:13(10:01/m) 129/143bpm 35cal 5.99/6.72mph 11) 0.62m - 6:18(10:08/m) 133/140bpm 43cal 5.93/6.47mph 12) 0.62m - 6:59(11:15/m) 132/143bpm 43cal 5.34/6.47mph 13) 0.62m - 6:23(10:17/m) 132/149bpm 36cal 5.83/6.64mph 14) 0.62m - 6:02(9:43/m) 137/144bpm 43cal 6.17/6.57mph 15) 0.62m - 6:12(9:58/m) 135/144bpm 42cal 6.02/6.39mph 16) 0.62m - 7:22(11:51/m) 132/144bpm 44cal 5.06/6.55mph 17) 0.62m - 6:16(10:05/m) 137/145bpm 43cal 5.95/6.93mph 18) 0.62m - 5:49(9:21/m) 141/159bpm 44cal 6.42/6.99mph 19) 0.62m - 6:25(10:19/m) 137/143bpm 41cal 5.82/6.95mph 20) 0.62m - 6:50(11:00/m) 139/144bpm 45cal 5.46/6.62mph 21) 0.62m - 7:01(11:17/m) 133/140bpm 31cal 5.32/6.37mph 22) 0.62m - 6:04(9:45/m) 137/142bpm 34cal 6.15/7.03mph 23) 0.22m - 2:43(12:31/m) 137/142bpm 15cal 4.8/5.49mph Add a comment	2mi, 42:05 Cross-Training - Walking Split Summary === 1) 0.62m - 10:48(17:23/m) 105/130bpm 55cal 3.45/3.8mph 2) 0.62m - 13:03(21:01/m) 100/136bpm 53cal 2.85/4.17mph 3) 0.62m - 11:03(17:47/m) 98/101bpm 36cal 3.37/3.78mph 4) 0.14m - 7:10(49:59/m) 89/103bpm 17cal 1.2/3.47mph Add a comment 0mi, 1:00:00 Cross-Training - Pilates Add a comment 6.2mi, 1:17:21 Running - Recovery Run Split Summary === 1) 0.62m - 7:48(12:33/m) 121/134bpm 55cal 4.78/6.05mph 2) 0.62m - 8:25(13:32/m) 116/134bpm 50cal 4.43/6.14mph 3) 0.62m - 7:35(12:13/m) 121/137bpm 48cal 4.91/6.57mph 4) 0.62m - 8:19(13:23/m) 119/133bpm 47cal 4.49/6.35mph 5) 0.62m - 7:27(11:59/m) 120/131bpm 42cal 5.01/6.39mph 6) 0.62m - 6:26(10:21/m) 122/128bpm 37cal 5.79/6.68mph 7) 0.62m - 7:38(12:17/m) 119/132bpm 38cal 4.89/6.66mph 8) 0.62m - 8:30(13:41/m) 121/138bpm 43cal 4.38/6.68mph 9) 0.62m - 6:49(10:59/m) 124/133bpm 38cal 5.46/6.68mph 10) 0.62m - 8:20(13:25/m) 115/134bpm 32cal 4.47/6.32mph 11) 0.01m - 4(9:59/m) 116/117bpm 6.01/5.32mph Add a comment
Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13
0mi, 1:00:00 Cross-Training - Yoga Add a comment 1.7mi, 46:00 Cross-Training - Walking Split Summary === 1) 0m - 6(23:54/m) 107/107bpm 2.51/3.8mph 2) 0.62m - 18:55(30:26/m) 94/107bpm 72cal 1.97/4.55mph 3) 0.62m - 16:25(26:25/m) 94/130bpm 56cal 2.27/3.88mph 4) 0.4m - 10:34(26:15/m) 99/111bpm 38cal 2.29/3.26mph Add a comment 10.6mi, 1:43:40 Running - General Split Summary === 1) 0.62m - 6:49(10:58/m) 117/132bpm 45cal 5.47/6.28mph 2) 0.62m - 6:14(10:02/m) 128/136bpm 48cal 5.98/6.32mph 3) 0.62m - 6:50(10:59/m) 125/134bpm 47cal 5.46/6.82mph 4) 0.62m - 6:26(10:21/m) 131/144bpm 49cal 5.8/6.59mph 5) 0.62m - 5:45(9:15/m) 138/144bpm 47cal 6.49/6.74mph 6) 0.62m - 5:41(9:09/m) 136/141bpm 46cal 6.56/7.31mph 7) 0.62m - 5:54(9:30/m) 121/137bpm 28cal 6.32/6.8mph 8) 0.62m - 6:00(9:39/m) 130/138bpm 39cal 6.21/6.76mph 9) 0.62m - 6:19(10:11/m) 136/144bpm 47cal 5.89/6.91mph 10) 0.62m - 5:58(9:36/m) 136/148bpm 43cal 6.25/6.62mph 11) 0.62m - 6:17(10:07/m) 141/153bpm 50cal 5.93/6.57mph 12) 0.62m - 6:32(10:31/m) 154/161bpm 61cal 5.71/6.7mph 13) 0.62m - 6:10(9:56/m) 139/144bpm 45cal 6.04/6.68mph 14) 0.62m - 5:29(8:49/m) 137/150bpm 34cal 6.8/7.37mph 15) 0.62m - 5:39(9:05/m) 139/147bpm 39cal 6.61/7.31mph 16) 0.62m - 5:58(9:37/m) 141/146bpm 45cal 6.24/6.66mph 17) 0.62m - 5:26(8:45/m) 144/149bpm 44cal 6.86/7.1mph 18) 0.02m - 13(8:35/m) 144/145bpm 1cal 7/7.03mph With a good pace up digswell hill Add a comment	5.4mi, 1:49:11 Cross-Training - Walking Split Summary === 1) 5.38m - 1:49:05(20:16/m) 104/134bpm 419cal 64/75rpm 2.96/12.08mph 2) 0m - 3(16:44:10/m) 102/102bpm 59/59rpm 0.06/0.98mph 3) 0m - 3(3:00:13/m) 101/102bpm 59/59rpm 0.33/0.98mph Add a comment 5.1mi, 54:43 Running - General Split Summary === 1) 0.62m - 6:59(11:14/m) 115/141bpm 45cal 5.34/6.07mph 2) 0.62m - 6:37(10:39/m) 124/140bpm 47cal 5.63/6.28mph 3) 0.62m - 6:31(10:29/m) 131/140bpm 51cal 5.72/6.51mph 4) 0.62m - 6:41(10:45/m) 127/139bpm 47cal 5.58/6.82mph 5) 0.62m - 6:52(11:03/m) 136/154bpm 52cal 5.43/6.37mph 6) 0.62m - 6:43(10:49/m) 138/158bpm 53cal 5.55/6.16mph 7) 0.62m - 6:25(10:20/m) 136/141bpm 50cal 5.81/6.05mph 8) 0.62m - 6:36(10:37/m) 139/149bpm 53cal 5.65/6.12mph 9) 0.12m - 1:19(10:59/m) 137/142bpm 10cal 5.46/5.66mph Add a comment 0mi, 1:00:00 Cross-Training - Sports Massage Add a comment	1.4mi, 28:30 Cross-Training - Walking Split Summary === 1) 1.35m - 28:30(21:07/m) 95/117bpm 104cal 64/72rpm 2.84/3.9mph 2) 0m - (12:36/m) 95/95bpm 61/61rpm 4.76/0.19mph Add a comment 0mi, 1:30:00 Cross-Training - Yoga Add a comment	6mi, 1:14:56 Running - Run-Walk Split Summary === 1) 0.62m - 7:26(11:58/m) 138/150bpm 63cal 5.01/5.93mph 2) 0.62m - 9:28(15:14/m) 132/144bpm 72cal 3.94/6.57mph 3) 0.62m - 7:05(11:24/m) 134/144bpm 56cal 5.26/6.24mph 4) 0.62m - 7:42(12:23/m) 137/152bpm 60cal 4.85/6.03mph 5) 0.62m - 7:02(11:19/m) 141/152bpm 57cal 5.31/6.03mph 6) 0.62m - 8:22(13:28/m) 133/143bpm 56cal 4.46/6.14mph 7) 0.62m - 7:22(11:51/m) 135/141bpm 52cal 5.06/6.99mph 8) 0.62m - 7:01(11:17/m) 134/145bpm 47cal 5.31/7.01mph 9) 0.62m - 7:48(12:33/m) 135/152bpm 50cal 4.78/6.28mph 10) 0.44m - 5:41(12:48/m) 142/157bpm 44cal 4.69/5.78mph Add a comment 5.7mi, 1:03:02 Running - General Split Summary === 1) 0.62m - 6:33(10:33/m) 125/142bpm 48cal 5.69/6.37mph 2) 0.62m - 6:12(9:59/m) 125/136bpm 45cal 6.01/6.97mph 3) 0.62m - 6:15(10:04/m) 123/135bpm 42cal 5.96/6.45mph 4) 0.62m - 6:37(10:38/m) 131/137bpm 50cal 5.64/6.32mph 5) 0.62m - 6:57(11:11/m) 124/131bpm 43cal 5.36/6.37mph 6) 0.62m - 6:40(10:43/m) 132/148bpm 49cal 5.6/6.37mph 7) 0.62m - 7:57(12:48/m) 129/148bpm 50cal 4.69/6.03mph 8) 0.62m - 6:13(10:00/m) 128/140bpm 38cal 6/6.68mph 9) 0.62m - 6:11(9:57/m) 126/132bpm 33cal 6.03/6.66mph 10) 0.11m - 3:27(30:32/m) 104/131bpm 8cal 1.96/5.85mph 10th Jan 2020, 11:00am snogard wrote: :) Add a comment	2.7mi, 1:40:59 Cross-Training - Walking Split Summary === 1) 2.65m - 1:40:59(38:03/m) 87/129bpm 285cal 64/74rpm 1.58/6.01mph Add a comment 3.1mi, 24:04 Running - parkrun Split Summary === 1) 0.62m - 4:52(7:50/m) 140/156bpm 40cal 7.66/8.52mph 2) 0.62m - 4:44(7:37/m) 158/165bpm 44cal 7.87/7.97mph 3) 0.62m - 4:50(7:46/m) 161/165bpm 46cal 7.72/7.85mph 4) 0.62m - 4:47(7:42/m) 162/166bpm 46cal 7.8/8.2mph 5) 0.62m - 4:38(7:28/m) 164/168bpm 46cal 8.04/8.52mph 6) 0.04m - 13(5:50/m) 163/164bpm 2cal 10.3/8.37mph Add a comment	15.9mi, 2:45:40 Running - Long Run Split Summary === 1) 0.3m - 3:22(11:04/m) 115/123bpm 21cal 5.42/5.97mph 2) 0.62m - 6:01(9:41/m) 133/143bpm 48cal 6.2/6.47mph 3) 0.62m - 5:49(9:22/m) 140/154bpm 50cal 6.41/6.82mph 4) 0.62m - 5:59(9:38/m) 142/150bpm 52cal 6.23/6.32mph 5) 0.62m - 6:22(10:15/m) 135/159bpm 48cal 5.85/6.64mph 6) 0.62m - 6:23(10:17/m) 125/134bpm 37cal 5.84/6.74mph 7) 0.62m - 6:28(10:24/m) 114/131bpm 23cal 5.76/6.14mph 8) 0.62m - 6:27(10:23/m) 125/133bpm 37cal 5.77/6.12mph 9) 0.62m - 8:08(13:05/m) 119/132bpm 35cal 4.58/5.89mph 10) 0.62m - 6:28(10:24/m) 131/143bpm 42cal 5.77/6.2mph 11) 0.62m - 6:38(10:41/m) 130/139bpm 43cal 5.62/6.1mph 12) 0.62m - 7:05(11:24/m) 127/136bpm 38cal 5.26/6.16mph 13) 0.62m - 6:13(10:00/m) 145/155bpm 53cal 6/6.68mph 14) 0.62m - 6:15(10:04/m) 136/144bpm 44cal 5.96/6.47mph 15) 0.62m - 6:11(9:57/m) 123/137bpm 21cal 6.03/6.93mph 16) 0.62m - 5:47(9:18/m) 134/148bpm 36cal 6.45/7.01mph 17) 0.62m - 5:48(9:20/m) 136/147bpm 39cal 6.42/7.18mph 18) 0.62m - 6:20(10:11/m) 128/151bpm 33cal 5.89/7.41mph 19) 0.62m - 8:57(14:24/m) 130/144bpm 51cal 4.17/6.53mph 20) 0.62m - 6:11(9:56/m) 134/141bpm 39cal 6.04/6.53mph 21) 0.62m - 6:22(10:15/m) 132/149bpm 32cal 5.86/7.03mph 22) 0.62m - 6:01(9:40/m) 132/146bpm 30cal 6.2/6.95mph 23) 0.62m - 6:01(9:41/m) 132/142bpm 33cal 6.19/6.99mph 24) 0.62m - 6:20(10:11/m) 133/137bpm 32cal 5.89/6.97mph 25) 0.62m - 6:34(10:34/m) 129/137bpm 25cal 5.68/7.03mph 26) 0.62m - 6:46(10:53/m) 131/138bpm 30cal 5.51/6.24mph 27) 0.08m - 45(9:54/m) 135/137bpm 4cal 6.07/5.78mph 12th Jan 2020, 11:51am snogard wrote: 😀 Add a comment	0mi, 1:00:00 Cross-Training - Pilates Add a comment 7.1mi, 1:21:20 Running - Recovery Run Split Summary === 1) 0.62m - 7:08(11:29/m) 125/140bpm 53cal 5.23/6.3mph 2) 0.62m - 6:56(11:09/m) 126/138bpm 50cal 5.38/5.91mph 3) 0.62m - 6:40(10:43/m) 126/139bpm 46cal 5.59/5.89mph 4) 0.62m - 7:34(12:10/m) 129/138bpm 54cal 4.93/6.2mph 5) 0.62m - 7:44(12:27/m) 123/139bpm 46cal 4.82/23.92mph 6) 0.62m - 6:40(10:44/m) 135/158bpm 50cal 5.59/6.01mph 7) 0.62m - 7:34(12:11/m) 135/148bpm 57cal 4.93/6.2mph 8) 0.62m - 7:09(11:30/m) 138/144bpm 56cal 5.22/6.24mph 9) 0.62m - 8:07(13:04/m) 135/155bpm 57cal 4.59/6.3mph 10) 0.62m - 6:49(10:58/m) 138/143bpm 51cal 5.47/6.53mph 11) 0.62m - 6:03(9:45/m) 134/139bpm 38cal 6.15/6.74mph 12) 0.27m - 2:56(10:54/m) 138/144bpm 21cal 5.51/6.7mph 13th Jan 2020, 2:41pm Mrs Jigs (Luverlylegs) wrote: That’s a really good recovery pace. Add a comment
Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19	Mon 20th Jan Jan 20
0.3mi, 5:03 Cross-Training - Walking Split Summary === 1) 0.27m - 5:03(18:52/m) 91/106bpm 18cal 69/74rpm 3.18/4.86mph Add a comment 2.5mi, 33:49 Running - General Split Summary === 1) 0.62m - 8:09(13:08/m) 124/136bpm 59cal 4.57/6.26mph 2) 0.62m - 9:25(15:09/m) 124/133bpm 65cal 3.96/5.61mph 3) 0.62m - 8:23(13:30/m) 122/143bpm 52cal 4.44/6.22mph 4) 0.62m - 7:21(11:49/m) 127/135bpm 49cal 5.08/6.72mph 5) 0.04m - 31(12:56/m) 128/134bpm 3cal 4.64/5.05mph Add a comment 11.2mi, 2:02:32 Running - General Split Summary === 1) 0.62m - 6:33(10:32/m) 127/137bpm 49cal 5.7/7.14mph 2) 0.62m - 6:20(10:12/m) 127/139bpm 46cal 5.89/6.7mph 3) 0.62m - 6:27(10:23/m) 126/136bpm 44cal 5.78/6.18mph 4) 0.62m - 6:38(10:40/m) 132/138bpm 49cal 5.62/6.05mph 5) 0.62m - 6:22(10:15/m) 129/137bpm 43cal 5.85/6.18mph 6) 0.62m - 6:49(10:59/m) 134/141bpm 51cal 5.47/6.28mph 7) 0.62m - 6:48(10:57/m) 128/136bpm 41cal 5.48/5.85mph 8) 0.62m - 7:44(12:27/m) 122/134bpm 36cal 4.82/5.95mph 9) 0.62m - 7:10(11:33/m) 131/140bpm 46cal 5.2/6.12mph 10) 0.62m - 9:10(14:45/m) 115/137bpm 32cal 4.07/6.03mph 11) 0.62m - 6:47(10:55/m) 125/136bpm 35cal 5.5/6.26mph 12) 0.62m - 6:18(10:09/m) 125/134bpm 31cal 5.91/6.43mph 13) 0.62m - 7:22(11:51/m) 125/140bpm 36cal 5.06/6.14mph 14) 0.62m - 6:50(11:00/m) 129/138bpm 39cal 5.46/6.14mph 15) 0.62m - 6:09(9:54/m) 132/138bpm 38cal 6.06/6.39mph 16) 0.62m - 6:21(10:13/m) 132/140bpm 38cal 5.87/6.55mph 17) 0.62m - 6:08(9:52/m) 133/140bpm 38cal 6.08/6.39mph 18) 0.62m - 6:09(9:54/m) 131/137bpm 34cal 6.06/6.45mph 19) 0.04m - 26(9:36/m) 131/133bpm 2cal 6.25/6.05mph Add a comment	0.9mi, 16:21 Cross-Training - Walking Split Summary === 1) 0.85m - 16:21(19:20/m) 90/105bpm 55cal 66/74rpm 3.1/3.82mph Add a comment	0mi, 1:30:00 Cross-Training - Yoga Add a comment 3.2mi, 1:15:09 Cross-Training - Walking Split Summary === 1) 3.21m - 1:15:09(23:23/m) 97/126bpm 260cal 61/118rpm 2.57/3.8mph Add a comment 7mi, 1:23:11 Running - General Split Summary === 1) 0.62m - 6:51(11:02/m) 128/137bpm 52cal 5.44/6.1mph 2) 0.62m - 8:49(14:12/m) 112/133bpm 45cal 4.23/6.3mph 3) 0.62m - 6:39(10:43/m) 117/131bpm 37cal 5.6/6.43mph 4) 0.62m - 7:13(11:37/m) 120/133bpm 42cal 5.16/6.39mph 5) 0.62m - 7:57(12:47/m) 117/128bpm 41cal 4.7/6.78mph 6) 0.62m - 8:37(13:53/m) 118/132bpm 44cal 4.32/6.26mph 7) 0.62m - 8:38(13:53/m) 113/128bpm 35cal 4.32/6.01mph 8) 0.62m - 6:52(11:03/m) 119/128bpm 33cal 5.43/6.72mph 9) 0.62m - 6:53(11:05/m) 130/137bpm 47cal 5.42/6.64mph 10) 0.62m - 6:04(9:46/m) 130/146bpm 41cal 6.14/7.14mph 11) 0.62m - 7:15(11:39/m) 123/135bpm 37cal 5.15/6.72mph 12) 0.12m - 1:23(11:53/m) 127/133bpm 8cal 5.05/6.3mph Add a comment	1mi, 39:58 Cross-Training - Walking Split Summary === 1) 1m - 39:58(40:05/m) 83/105bpm 105cal 62/68rpm 1.5/4.47mph 17th Jan 2020, 1:53pm snogard wrote: :) Add a comment 5.6mi, 56:28 Running - General Split Summary === 1) 0.62m - 6:40(10:44/m) 117/129bpm 44cal 5.59/5.99mph 2) 0.62m - 5:46(9:17/m) 138/145bpm 48cal 6.46/6.82mph 3) 0.62m - 6:22(10:15/m) 141/144bpm 54cal 5.85/6.85mph 4) 0.62m - 5:57(9:35/m) 141/146bpm 50cal 6.26/6.66mph 5) 0.62m - 6:11(9:57/m) 141/148bpm 51cal 6.03/6.72mph 6) 0.62m - 6:17(10:07/m) 147/160bpm 54cal 5.93/6.53mph 7) 0.62m - 6:49(10:58/m) 157/175bpm 64cal 5.47/6.72mph 8) 0.62m - 6:35(10:36/m) 143/154bpm 51cal 5.66/7.08mph 9) 0.62m - 5:50(9:26/m) 144/153bpm 48cal 6.37/6.91mph 17th Jan 2020, 12:33pm snogard wrote: Lovely and fast :) Add a comment 3.4mi, 45:09 Running - General Split Summary === 1) 0.62m - 8:41(13:59/m) 132/145bpm 69cal 4.29/6.62mph 2) 0.62m - 9:07(14:41/m) 129/141bpm 68cal 4.09/5.87mph 3) 0.62m - 8:12(13:12/m) 127/141bpm 55cal 4.54/6.18mph 4) 0.62m - 8:44(14:04/m) 121/136bpm 48cal 4.27/5.85mph 5) 0.62m - 6:26(10:21/m) 122/130bpm 34cal 5.8/6.59mph 6) 0.32m - 3:58(12:24/m) 124/136bpm 21cal 4.84/5.87mph Add a comment	1mi, 25:00 Cross-Training - Walking Add a comment	10mi, 1:24:11 Running - Race Split Summary === 1) 0.62m - 5:45(9:15/m) 137/146bpm 47cal 6.48/7.6mph 2) 0.62m - 5:22(8:38/m) 150/159bpm 48cal 6.95/7.62mph 3) 0.62m - 5:21(8:36/m) 153/162bpm 49cal 6.97/7.49mph 4) 0.62m - 5:03(8:08/m) 153/164bpm 46cal 7.38/7.64mph 5) 0.62m - 5:11(8:20/m) 161/172bpm 50cal 7.19/7.91mph 6) 0.62m - 5:22(8:39/m) 159/166bpm 51cal 6.94/7.26mph 7) 0.62m - 5:11(8:20/m) 163/166bpm 51cal 7.2/7.51mph 8) 0.62m - 5:25(8:43/m) 162/165bpm 53cal 6.88/7.51mph 9) 0.62m - 5:08(8:15/m) 153/158bpm 46cal 7.27/7.6mph 10) 0.62m - 5:09(8:17/m) 156/164bpm 48cal 7.24/7.62mph 11) 0.62m - 5:10(8:19/m) 157/161bpm 48cal 7.21/7.7mph 12) 0.62m - 5:12(8:22/m) 157/164bpm 48cal 7.18/7.51mph 13) 0.62m - 5:14(8:25/m) 155/161bpm 47cal 7.13/7.47mph 14) 0.62m - 5:14(8:26/m) 156/163bpm 47cal 7.12/8.08mph 15) 0.62m - 5:00(8:03/m) 159/163bpm 46cal 7.45/7.89mph 16) 0.62m - 4:45(7:39/m) 164/167bpm 47cal 7.84/8.89mph 17) 0.1m - 39(6:24/m) 166/170bpm 6cal 9.37/9.41mph 19th Jan 2020, 11:50am snogard wrote: 😀 Add a comment 1.3mi, 29:01 Cross-Training - Walking Split Summary === 1) 1.34m - 29:01(21:44/m) 102/125bpm 124cal 66/78rpm 2.76/22.08mph Add a comment	3.8mi, 1:17:57 Cross-Training - Walking Split Summary === 1) 3.83m - 1:17:57(20:20/m) 94/109bpm 245cal 63/70rpm 2.95/4.11mph Add a comment 0mi, 1:00:00 Cross-Training - Pilates Add a comment 2.3mi, 1:10:41 Cross-Training - Walking Split Summary === 1) 2.28m - 1:10:41(31:04/m) 88/149bpm 201cal 64/74rpm 1.93/4.01mph Add a comment 6.5mi, 1:15:33 Running - Recovery Run Split Summary === 1) 0.62m - 6:45(10:52/m) 124/138bpm 49cal 5.52/6.18mph 2) 0.62m - 7:07(11:27/m) 125/132bpm 50cal 5.24/6.18mph 3) 0.62m - 10:39(17:08/m) 114/137bpm 54cal 3.5/5.87mph 4) 0.62m - 7:43(12:25/m) 117/129bpm 41cal 4.83/6.32mph 5) 0.62m - 6:38(10:41/m) 127/145bpm 45cal 5.62/6.55mph 6) 0.62m - 6:18(10:08/m) 127/143bpm 40cal 5.92/6.62mph 7) 0.62m - 6:24(10:18/m) 129/173bpm 41cal 5.83/6.51mph 8) 0.62m - 6:58(11:12/m) 134/145bpm 52cal 5.36/6.14mph 9) 0.62m - 6:21(10:13/m) 130/140bpm 41cal 5.87/6.37mph 10) 0.62m - 7:22(11:51/m) 127/142bpm 41cal 5.06/6.45mph 11) 0.33m - 3:20(10:05/m) 129/138bpm 20cal 5.95/6.47mph Add a comment
Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26	Mon 27th Jan Jan 27
6.1mi, 1:04:55 Running - Hill Work Split Summary === 1) 0.62m - 6:16(10:05/m) 125/135bpm 45cal 5.95/6.66mph 2) 0.62m - 5:49(9:22/m) 135/153bpm 46cal 6.41/6.74mph 3) 0.62m - 6:06(9:49/m) 144/158bpm 51cal 6.11/6.59mph 4) 0.62m - 5:49(9:21/m) 145/159bpm 49cal 6.41/7.39mph 5) 0.62m - 6:28(10:24/m) 146/162bpm 55cal 5.77/6.72mph 6) 0.62m - 5:53(9:29/m) 142/154bpm 47cal 6.33/6.8mph 7) 0.62m - 6:27(10:23/m) 146/163bpm 54cal 5.78/6.64mph 8) 0.62m - 7:25(11:57/m) 134/154bpm 43cal 5.02/6.82mph 9) 0.62m - 8:27(13:37/m) 123/141bpm 34cal 4.41/6.43mph 10) 0.52m - 6:14(11:56/m) 141/150bpm 48cal 5.03/6.12mph Add a comment 4mi, 56:37 Running - General Split Summary === 1) 0.62m - 7:12(11:36/m) 131/150bpm 57cal 5.17/5.97mph 2) 0.62m - 9:50(15:50/m) 124/137bpm 65cal 3.79/5.7mph 3) 0.62m - 8:55(14:21/m) 123/135bpm 56cal 4.18/5.7mph 4) 0.62m - 8:55(14:20/m) 120/138bpm 47cal 4.19/5.61mph 5) 0.62m - 8:38(13:54/m) 122/138bpm 48cal 4.32/5.99mph 6) 0.62m - 9:27(15:13/m) 124/142bpm 54cal 3.94/5.59mph 7) 0.27m - 3:40(13:30/m) 123/137bpm 19cal 4.44/5.87mph Add a comment	5.6mi, 1:55:18 Cross-Training - Walking Split Summary === 1) 5.61m - 1:55:18(20:33/m) 91/114bpm 343cal 64/96rpm 2.92/5.22mph Add a comment 0.4mi, 9:16 Cross-Training - Walking Split Summary === 1) 0.41m - 9:16(22:38/m) 95/103bpm 36cal 65/73rpm 2.65/3.74mph 22nd Jan 2020, 8:51am snogard wrote: :) Add a comment 7.1mi, 1:14:37 Running - General Split Summary === 1) 0.62m - 7:06(11:25/m) 124/136bpm 51cal 5.25/6.22mph 2) 0.62m - 6:39(10:43/m) 124/128bpm 46cal 5.6/6.24mph 3) 0.62m - 6:24(10:18/m) 127/137bpm 45cal 5.83/6.39mph 4) 0.62m - 5:49(9:22/m) 132/140bpm 44cal 6.41/6.74mph 5) 0.62m - 6:40(10:44/m) 132/142bpm 48cal 5.59/6.57mph 6) 0.62m - 7:27(12:00/m) 129/140bpm 48cal 5/6.14mph 7) 0.62m - 6:38(10:41/m) 131/139bpm 45cal 5.61/6.55mph 8) 0.62m - 5:37(9:02/m) 130/138bpm 35cal 6.64/7.28mph 9) 0.62m - 6:39(10:41/m) 135/145bpm 48cal 5.61/6.39mph 10) 0.62m - 6:01(9:40/m) 141/147bpm 48cal 6.2/6.57mph 11) 0.62m - 6:37(10:39/m) 128/136bpm 34cal 5.64/6.8mph 12) 0.28m - 3:00(10:46/m) 130/137bpm 15cal 5.57/6.24mph 22nd Jan 2020, 8:50am snogard wrote: :) Add a comment	0mi, 55:00 Cross-Training - Pilates Add a comment 0.3mi, 5:53 Cross-Training - Walking Split Summary === 1) 0.33m - 5:53(17:45/m) 104/130bpm 28cal 67/70rpm 3.38/3.9mph 23rd Jan 2020, 1:06pm snogard wrote: :) Add a comment 3.5mi, 1:29:46 Cross-Training - Walking Split Summary === 1) 3.5m - 1:29:46(25:37/m) 80/113bpm 208cal 64/72rpm 2.34/4.15mph Add a comment	5.2mi, 1:59:01 Cross-Training - Walking Split Summary === 1) 5.17m - 1:59:01(23:00/m) 114/150bpm 570cal 63/120rpm 2.61/3.9mph Add a comment 5.5mi, 1:04:32 Running - General Split Summary === 1) 0.62m - 6:42(10:47/m) 126/133bpm 49cal 5.56/7.01mph 2) 0.62m - 6:12(9:59/m) 134/143bpm 50cal 6.01/6.62mph 3) 0.62m - 7:42(12:24/m) 127/139bpm 54cal 4.84/5.28mph 4) 0.62m - 6:53(11:05/m) 131/136bpm 51cal 5.41/6.66mph 5) 0.62m - 7:56(12:46/m) 137/144bpm 62cal 4.7/5.78mph 6) 0.62m - 8:08(13:05/m) 137/153bpm 62cal 4.58/5.18mph 7) 0.62m - 6:56(11:10/m) 132/137bpm 46cal 5.38/6.37mph 8) 0.62m - 7:37(12:15/m) 131/136bpm 46cal 4.9/6.41mph 9) 0.53m - 6:26(12:09/m) 128/132bpm 34cal 4.94/6.53mph Add a comment 3.6mi, 42:03 Running - General Split Summary === 1) 0.62m - 7:50(12:36/m) 128/142bpm 60cal 4.76/5.51mph 2) 0.62m - 7:19(11:47/m) 124/139bpm 51cal 5.09/5.68mph 3) 0.62m - 6:59(11:14/m) 127/141bpm 49cal 5.34/5.45mph 4) 0.62m - 7:10(11:32/m) 130/140bpm 52cal 5.2/5.99mph 5) 0.62m - 7:24(11:54/m) 129/148bpm 50cal 5.04/5.78mph 6) 0.44m - 5:21(12:05/m) 129/140bpm 35cal 4.96/5.66mph Add a comment	3.7mi, 1:09:45 Cross-Training - Walking Split Summary === 1) 3.65m - 1:09:45(19:06/m) 94/115bpm 223cal 64/73rpm 3.14/4.22mph Add a comment 3.1mi, 24:11 Running - parkrun Split Summary === 1) 0.62m - 5:11(8:21/m) 127/134bpm 39cal 7.19/8.39mph 2) 0.62m - 5:03(8:07/m) 134/137bpm 40cal 7.39/7.87mph 3) 0.62m - 4:36(7:25/m) 145/170bpm 40cal 8.09/8.43mph 4) 0.62m - 4:44(7:37/m) 163/170bpm 46cal 7.87/8.27mph 5) 0.61m - 4:36(7:32/m) 167/171bpm 46cal 7.96/8.62mph Add a comment	16.7mi, 2:53:29 Running - Long Run Split Summary === 1) 0.62m - 6:08(9:53/m) 129/140bpm 47cal 6.07/6.76mph 2) 0.62m - 6:01(9:41/m) 133/141bpm 48cal 6.2/7.08mph 3) 0.62m - 6:03(9:45/m) 134/144bpm 47cal 6.16/6.78mph 4) 0.62m - 6:02(9:43/m) 137/145bpm 49cal 6.18/6.78mph 5) 0.62m - 6:04(9:46/m) 134/146bpm 46cal 6.15/6.57mph 6) 0.62m - 6:01(9:41/m) 133/142bpm 44cal 6.2/6.89mph 7) 0.62m - 7:05(11:24/m) 125/141bpm 40cal 5.26/6.8mph 8) 0.62m - 6:02(9:43/m) 137/143bpm 47cal 6.17/6.41mph 9) 0.62m - 6:31(10:29/m) 134/142bpm 45cal 5.72/6.45mph 10) 0.62m - 6:52(11:03/m) 132/141bpm 45cal 5.43/6.51mph 11) 0.62m - 6:27(10:23/m) 129/137bpm 34cal 5.78/6.59mph 12) 0.62m - 6:39(10:42/m) 126/140bpm 27cal 5.61/6.68mph 13) 0.62m - 6:15(10:04/m) 135/141bpm 42cal 5.96/7.01mph 14) 0.62m - 6:14(10:02/m) 131/137bpm 33cal 5.98/6.57mph 15) 0.62m - 6:38(10:40/m) 129/139bpm 32cal 5.62/6.43mph 16) 0.62m - 9:00(14:29/m) 129/146bpm 50cal 4.15/6.26mph 17) 0.62m - 6:21(10:13/m) 139/149bpm 47cal 5.87/6.45mph 18) 0.62m - 6:26(10:22/m) 139/146bpm 47cal 5.79/6.45mph 19) 0.62m - 6:10(9:55/m) 141/145bpm 47cal 6.05/6.53mph 20) 0.62m - 6:26(10:22/m) 140/146bpm 46cal 5.79/6.66mph 21) 0.62m - 6:44(10:50/m) 140/154bpm 46cal 5.54/6.66mph 22) 0.62m - 6:02(9:43/m) 143/156bpm 45cal 6.17/6.72mph 23) 0.62m - 6:00(9:39/m) 140/145bpm 37cal 6.22/6.76mph 24) 0.62m - 5:55(9:31/m) 144/152bpm 45cal 6.3/6.72mph 25) 0.62m - 6:40(10:44/m) 139/146bpm 41cal 5.59/6.57mph 26) 0.62m - 6:56(11:10/m) 139/145bpm 40cal 5.38/6.12mph 27) 0.56m - 5:46(10:15/m) 137/140bpm 27cal 5.85/6.74mph Add a comment	1.5mi, 58:59 Cross-Training - Walking Split Summary === 1) 0.69m - 34:48(50:46/m) 82/135bpm 91cal 65/71rpm 1.18/3.9mph 2) 0.86m - 24:11(28:15/m) 105/150bpm 106cal 63/70rpm 2.12/3.9mph Add a comment 5.4mi, 57:18 Running - Recovery Run Split Summary === 1) 0.62m - 7:13(11:36/m) 130/140bpm 56cal 5.17/6.28mph 2) 0.62m - 6:06(9:49/m) 141/151bpm 53cal 6.11/6.3mph 3) 0.62m - 6:33(10:32/m) 145/159bpm 57cal 5.69/6.45mph 4) 0.62m - 6:17(10:06/m) 150/155bpm 57cal 5.94/6.43mph 5) 0.62m - 7:11(11:34/m) 155/159bpm 67cal 5.19/6.18mph 6) 0.62m - 6:34(10:34/m) 151/171bpm 60cal 5.68/6.37mph 7) 0.62m - 6:38(10:41/m) 143/153bpm 53cal 5.62/6.37mph 8) 0.62m - 6:15(10:04/m) 141/145bpm 50cal 5.96/6.24mph 9) 0.39m - 4:31(11:37/m) 141/151bpm 35cal 5.17/6.22mph Add a comment 2.5mi, 34:52 Running - Recovery Run Split Summary === 1) 0.62m - 8:53(14:17/m) 118/130bpm 60cal 4.2/5.28mph 2) 0.62m - 9:03(14:34/m) 115/134bpm 52cal 4.12/5.97mph 3) 0.62m - 8:16(13:18/m) 122/144bpm 54cal 4.51/5.68mph 4) 0.62m - 8:17(13:21/m) 128/140bpm 58cal 4.5/6.03mph 5) 0.02m - 23(16:47/m) 120/123bpm 2cal 3.58/3.44mph Add a comment

2020	Distance	Date	Result	WAVA
Stevenage parkrun	5km	25 Jan	24:11	71.08%
Fred Hughes 10	10mi	19 Jan	1:24:08	68.59%
Gunpowder parkrun	5km	11 Jan	24:04	71.42%
Luton Wardown parkrun	5km	4 Jan	24:30	70.16%
Oak Hill parkrun	5km	1 Jan	26:45	64.26%
Grovelands parkrun, Enfield	5km	1 Jan	26:13	65.57%
2019	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:26:04	67.05%
Irchester Country parkrun	5km	28 Dec	24:33	70.02%
Stevenage parkrun	5km	25 Dec	25:39	67.01%
Westmill parkrun	5km	21 Dec	27:19	62.93%
Festive 5	5mi	15 Dec	42:21	66.43%
Stevenage parkrun	5km	14 Dec	29:02	59.21%
Stevenage parkrun	5km	30 Nov	25:24	67.67%
Hertfordshire Half Marathon	13.1mi	24 Nov	1:52:06	68.21%
St Albans parkrun	5km	23 Nov	28:14	60.88%
Stevenage parkrun	5km	16 Nov	23:18	73.77%
Barclay parkrun	5km	9 Nov	26:15	65.48%
Stevenage Half Marathon	13.1mi	3 Nov	1:48:39	70.37%
Evesham parkrun	5km	2 Nov	39:37	43.39%
Ellenbrook Fields parkrun	5km	26 Oct	23:40	72.63%
St Albans parkrun	5km	5 Oct	23:47	72.27%
Doctor K Annual Celebration Park Run	5km	5 Oct	23:47	72.27%
Dunstable Downs parkrun	5km	28 Sep	26:18	65.36%
Bushy parkrun	5km	21 Sep	24:29	70.21%
Stevenage 10k	10km	15 Sep	49:08	71.70%
St Albans parkrun	5km	14 Sep	24:31	70.11%
Great North Run	13.1mi	8 Sep	1:52:24	68.03%
Jersey Farm parkrun	5km	7 Sep	29:51	57.59%
Nant y Pandy parkrun	5km	31 Aug	24:52	69.13%
Stevenage parkrun	5km	24 Aug	23:51	72.07%
Stevenage parkrun	5km	17 Aug	23:52	72.02%
Conkers parkrun, N.W.Leicestershire	5km	3 Aug	23:08	74.31%
Brandon Country Park parkrun	5km	20 Jul	25:14	67.27%
Stevenage parkrun	5km	13 Jul	24:10	70.24%
Bedford Bridges Challenge	10km	13 Jul		0.00%
Ware Festival of Running - 10 miles	10mi	7 Jul	1:26:36	65.80%
Herts Hobble - Long	26.5mi	30 Jun	6:55:00	39.71%
Stevenage parkrun	5km	29 Jun	24:10	70.24%
Jersey Farm parkrun	5km	15 Jun	27:59	60.66%
Stevenage parkrun	5km	8 Jun	24:17	69.90%
Great Denham parkrun	5km	1 Jun	23:17	72.90%
Vitality London 10,000	10km	27 May	48:52	71.19%
Westmill parkrun	5km	25 May	26:20	64.46%
Ellenbrook Fields parkrun	5km	18 May	23:06	73.48%
Greenway Challenge	13.1mi	12 May	2:07:00	59.45%
Stevenage parkrun	5km	11 May	23:33	72.08%
Ellenbrook Fields parkrun	5km	4 May	23:29	72.28%
London Marathon	26.2mi	28 Apr	4:40:55	58.00%
Stevenage parkrun	5km	27 Apr	29:16	58.00%
Fountains Abbey parkrun	5km	20 Apr	26:07	64.99%
Heslington parkrun	5km	13 Apr	23:31	72.18%
Stevenage parkrun	5km	6 Apr	26:56	63.02%
Southwark parkrun	5km	30 Mar	28:54	58.74%
TBC March 2019	10mi	30 Mar	2:11:00	43.50%
Oakley 20	20mi	24 Mar	3:12:16	62.24%
Ellenbrook Fields parkrun	5km	23 Mar	26:47	63.38%
Stevenage parkrun	5km	16 Mar	24:13	70.09%
The Big Half	13.1mi	10 Mar	1:53:25	66.57%
Cambridge Half Marathon	13.1mi	3 Mar	1:54:24	66.00%
Gade Valley Harriers VLM Training run #2	17mi	24 Feb	2:50:17	59.73%
Stevenage parkrun	5km	23 Feb	23:50	71.22%
Stamford 30k	30km	17 Feb	2:57:57	62.67%
Jersey Farm parkrun	5km	16 Feb	26:15	64.66%
Stevenage parkrun	5km	9 Feb	24:11	70.19%
Gade Valley Harriers VLM Training run #1	12mi	27 Jan	2:00:04	57.46%
Fred Hughes 10	10mi	20 Jan	1:26:10	66.13%
Stevenage parkrun	5km	19 Jan	24:47	68.49%
Great Denham parkrun	5km	12 Jan	23:49	71.27%
Ellenbrook Fields parkrun	5km	5 Jan	22:45	74.61%
Letchworth parkrun	5km	1 Jan	26:44	63.50%
Pocket parkrun	5km	1 Jan	27:32	61.65%
2018	Distance	Date	Result	WAVA
Ellenbrook Fields parkrun	5km	29 Dec	23:15	73.01%
Stevenage parkrun	5km	22 Dec	23:54	71.02%
Stevenage parkrun	5km	15 Dec	23:44	71.52%
Stevenage parkrun	5km	24 Nov	23:58	70.83%
Hertfordshire Half Marathon	13.1mi	18 Nov	1:58:40	63.63%
Stevenage parkrun	5km	17 Nov	25:38	66.22%
Stevenage parkrun	5km	10 Nov	24:00	70.73%
Ellenbrook Fields parkrun	5km	3 Nov	23:17	72.90%
Stevenage parkrun	5km	27 Oct	24:04	70.53%
Ellenbrook Fields parkrun	5km	20 Oct	24:09	70.29%
Stevenage parkrun	5km	13 Oct	24:38	68.91%
Stevenage parkrun	5km	29 Sep	23:25	72.49%
Heartwood Forest parkrun	5km	22 Sep	24:47	68.49%
Stevenage parkrun	5km	8 Sep	24:36	69.00%
Bedford Half Marathon	13.1mi	2 Sep	1:49:39	68.86%
Letchworth parkrun	5km	1 Sep	26:26	64.22%
Stevenage parkrun	5km	25 Aug	24:20	69.76%
Kimbolton Castle Half Marathon	13.1mi	19 Aug	1:59:38	63.11%
Pocket parkrun	5km	18 Aug	26:38	63.73%
Houghton Hall parkrun	5km	4 Aug	25:12	67.36%
Stevenage parkrun	5km	28 Jul	24:16	69.95%
Sheringham parkrun	5km	21 Jul	26:37	62.99%
Sheringham parkrun	5km	14 Jul	28:02	59.80%
Ellenbrook Fields parkrun	5km	7 Jul	24:29	68.47%
Herts Hobble	26.5mi	24 Jun	8:28:00	32.02%
Stevenage parkrun	5km	16 Jun	24:49	67.55%
Stansted 10K	10km	10 Jun	52:55	64.93%
Stevenage parkrun	5km	9 Jun	23:50	70.34%
Ellenbrook Fields parkrun	5km	2 Jun	23:43	70.69%
Vitality London 10,000	10km	28 May	49:11	69.86%
Stevenage parkrun	5km	26 May	25:46	65.06%
Castle Park parkrun	5km	19 May	25:31	65.70%
Stevenage parkrun	5km	12 May	24:14	69.18%
Oxon 20	20mi	5 May	7:09:00	27.54%
Finsbury parkrun	5km	21 Apr	26:09	64.11%
Stevenage parkrun	5km	14 Apr	27:05	61.90%
Stevenage parkrun	5km	7 Apr	24:30	68.43%
Stevenage parkrun	5km	31 Mar	25:41	65.28%
Liverpool Half Marathon	13.1mi	25 Mar	1:51:18	67.00%
Stevenage parkrun	5km	24 Mar	28:24	59.03%
Stevenage parkrun	5km	17 Mar	24:53	67.37%
St Albans parkrun	5km	10 Mar	24:46	67.69%
Cambridge Half Marathon	13.1mi	4 Mar	1:56:51	63.82%
Stevenage parkrun	5km	24 Feb	25:17	66.31%
Cassiobury parkrun	5km	17 Feb	24:47	67.65%
Letchworth parkrun	5km	10 Feb	27:00	62.09%
Cassiobury parkrun	5km	27 Jan	24:24	68.71%
Fred Hughes 10	10mi	21 Jan	1:32:20	60.95%
Stevenage parkrun	5km	20 Jan	25:19	66.22%
Stevenage parkrun	5km	13 Jan	25:15	66.40%
Heartwood Forest parkrun	5km	6 Jan	25:40	65.32%
Stevenage parkrun	5km	1 Jan	26:53	62.36%
Panshanger parkrun	5km	1 Jan	25:57	64.60%
2017	Distance	Date	Result	WAVA
Ellenbrook Fields parkrun	5km	30 Dec	26:26	63.42%
Stevenage parkrun	5km	25 Dec	25:31	65.70%
St Albans parkrun	5km	23 Dec	23:59	69.90%
Heartwood Forest parkrun	5km	16 Dec	24:39	68.01%
Stevenage parkrun	5km	9 Dec	24:22	68.80%
Ellenbrook Fields parkrun	5km	25 Nov	23:36	71.04%
St Neots Riverside Half Marathon	13.1mi	19 Nov	1:54:08	65.34%
Panshanger parkrun	5km	18 Nov	31:06	53.91%
Stevenage parkrun	5km	11 Nov	24:48	67.60%
Ellenbrook Fields parkrun	5km	4 Nov	24:11	69.32%
Stevenage parkrun	5km	28 Oct	25:24	66.00%
Ellenbrook Fields parkrun	5km	21 Oct	24:53	67.37%
Westmill parkrun	5km	14 Oct	26:39	62.91%
Heartwood Forest parkrun	5km	7 Oct	25:15	66.40%
Stevenage parkrun	5km	30 Sep	24:38	68.06%
Great East Run	13.1mi	24 Sep	1:58:30	62.93%
Stevenage parkrun	5km	23 Sep	25:46	65.06%
Stevenage parkrun	5km	16 Sep	24:20	68.90%
Stevenage parkrun	5km	9 Sep	24:22	68.80%
Fell Foot parkrun, Newby Bridge	5km	2 Sep	25:32	65.66%
Stevenage parkrun	5km	26 Aug	23:57	70.00%
Corby's 200th parkrun	5km	12 Aug	25:06	66.79%
Ally Pally parkrun	5km	5 Aug	26:34	63.10%
Heartwood Parkrun	5km	29 Jul	25:13	66.48%
Blickling parkrun	5km	22 Jul	24:47	66.82%
Sheringham parkrun	5km	15 Jul	27:39	59.89%
Big Fetch Mile - Bedford	1mi	1 Jul		0.00%
South Oxhey parkrun	5km	24 Jun	25:30	64.94%
Stevenage parkrun	5km	17 Jun	24:06	68.72%
Vitality London 10,000	10km	29 May	49:03	69.20%
Ellenbrook Fields parkrun	5km	20 May	23:52	69.39%
Ellenbrook Fields parkrun	5km	13 May	24:12	68.43%
St Albans parkrun	5km	29 Apr	24:09	68.57%
Stevenage parkrun	5km	22 Apr	25:30	64.94%
Ellenbrook Fields parkrun	5km	15 Apr	24:00	69.00%
Ellenbrook Fields parkrun	5km	8 Apr	23:47	69.63%
Panshanger parkrun	5km	1 Apr	24:59	66.29%
Ellenbrook Fields parkrun	5km	11 Mar	23:23	70.82%
Cambridge Half Marathon	13.1mi	5 Mar	1:57:45	62.56%
Stevenage parkrun	5km	4 Mar	26:33	62.37%
Ellenbrook Fields parkrun	5km	25 Feb	24:48	66.78%
Stevenage parkrun	5km	11 Feb	25:14	65.63%
Ellenbrook Fields parkrun	5km	4 Feb	25:50	64.10%
Stevenage parkrun	5km	14 Jan	25:58	63.78%
Ellenbrook Fields parkrun	5km	1 Jan	25:11	65.76%
2016	Distance	Date	Result	WAVA
Stevenage parkrun	5km	31 Dec	24:37	67.27%
panshager parkrun	5km	26 Dec	26:07	63.41%
Ellenbrook Fields parkrun	5km	24 Dec	25:02	66.15%
Stevenage parkrun	5km	10 Dec	24:33	67.46%
Stevenage parkrun	5km	3 Dec	24:31	67.55%
Stevenage parkrun	5km	19 Nov	24:51	66.64%
Stevenage parkrun	5km	12 Nov	25:19	65.41%
Ellenbrook Fields parkrun	5km	5 Nov	24:33	67.46%
Stevenage parkrun	5km	29 Oct	25:25	65.16%
St Albans parkrun	5km	8 Oct	24:40	67.14%
Stevenage parkrun	5km	24 Sep	24:33	67.46%
Great North Run	13.1mi	11 Sep	1:59:27	61.67%
Stevenage parkrun	5km	10 Sep	27:07	61.07%
Stevenage parkrun	5km	3 Sep	25:51	64.06%
Ellenbrook Fields parkrun	5km	20 Aug	24:25	67.82%
Bedford parkrun	5km	13 Aug	24:38	67.23%
Aldenham parkrun	5km	6 Aug	25:17	65.50%
Wimpole Estate parkrun	5km	30 Jul	26:24	62.73%
Sheringham parkrun	5km	23 Jul	27:28	59.61%
Ellenbrook Fields parkrun	5km	16 Jul	24:09	67.79%
Stevenage parkrun	5km	9 Jul	25:02	65.40%
Stevenage parkrun	5km	2 Jul	25:04	65.31%
Welwyn 10k	10km	26 Jun	51:53	64.67%
Ellenbrook Fields parkrun	5km	25 Jun	25:38	63.87%
St Albans parkrun	5km	18 Jun	23:58	68.31%
St Albans parkrun	5km	11 Jun	23:47	68.84%
St Albans parkrun	5km	4 Jun	24:10	67.74%
Vitality London 10,000	10km	30 May	50:43	66.16%
St Albans parkrun	5km	28 May	24:49	65.97%
St Albans parkrun	5km	21 May	25:12	64.97%
St Albans parkrun	5km	23 Apr	25:04	65.31%
Sandy 10	10mi	10 Apr	1:24:47	64.82%
Cambridge Half Marathon	13.1mi	28 Feb	1:54:33	63.57%
2015	Distance	Date	Result	WAVA
St Albans parkrun	5km	14 Nov	24:45	66.15%
Robin Hood Half Marathon	13.1mi	27 Sep	1:56:44	62.39%
Cambridge Half Marathon	13.1mi	8 Mar	1:47:57	66.73%
St Albans parkrun	5km	31 Jan	25:01	64.73%
2014	Distance	Date	Result	WAVA
st albans parkrun	3mi	14 Jun	23:11	66.77%
Greenway Challenge	13.1mi	4 May	1:58:00	60.43%
st albans parkrun	5km	3 May	23:45	67.50%
2013	Distance	Date	Result	WAVA
The Festive 5	5mi	15 Dec	38:08	68.81%
st albans parkrun	5km	7 Dec	22:34	71.04%
Stevenage Half Marathon	13.1mi	3 Nov	1:48:57	65.45%
Blackpool Marathon	26.2mi	7 Apr	3:58:13	63.41%
Cambridge Half Marathon	13.1mi	10 Mar	1:44:43	67.46%
2012	Distance	Date	Result	WAVA
Cambridge Half Marathon	13.1mi	11 Mar	1:47:42	65.01%

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