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Richard-M is a Fetch Supporter!

Richard-M M45

About

Race Times

All Races

Mileage

Training

Blog

Harpenden Arrows

Races
163
Miles
9721
Miles
723
Miles
18102
WAVA
75.48%
Mile
5:59
5k
19:23
5M
32:59
10k
41:11
10M
1:08:28
Half
1:30:26
20M
2:33:55
Mara
3:19:27
20k
38:12
40k
1:19:07
400m
4:53
1500m
23:42

About Me

Continual improvements (hopefully)

Race Standard

Cape Hunting Dog (64)

Current Status

pending... running and managing aches, niggles.

Planned Races
11th Oct 20	Greater Manchester Marathon
Under Consideration
28th Jun 20	Herts Hobble
4th Jul 20	Race to the Stones

Best Badges

This user has collected 136 badges.

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Groups

This user is a member of 1500 miles in 2019, 1500 miles in 2020, Conquercise Game, FE Tri Kit, Fetch Social Runs, FetchPoint Game, GPS Users, New Fetch Game, Swimmers, UTMOST

2020 Targets

BIKE
3000
RUN
1500
SWIM
100

Set your targets for 2020

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Buddies

Dist	Races	PB	WB	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	3	5:59 5:59/mi	68.68		6:12 64.76	6:42 59.93			5:59 68.68
5km	60	19:23 6:14/mi	75.48		20:59 66.53	19:30 72.15	19:46 71.18	20:07 70.48	19:35 73.53	20:07 71.59	19:23 75.48	22:48 64.17
5mi	18	32:59 6:36/mi	73.32		38:21 59.72						32:59 73.32
10km	31	41:11 6:38/mi	72.78	53:11 54.23	46:15 62.36	42:22 69.12	42:32 69.38	41:18 72.01	41:11 72.78	42:01 71.34	42:32 71.02
10mi	12	1:08:28 6:51/mi	71.86		1:18:33 60.62	1:09:46 68.79	1:08:37 69.94	1:10:31 68.61	1:09:38 70.46	1:08:28 71.81	1:09:33 71.86	1:09:33 71.86
13.1mi	7	1:30:26 6:54/mi	72.19			1:34:29 67.41	1:33:53 68.40	1:33:24 69.32	1:30:26 72.19	1:35:43 68.20
26km	2	2:13:51 8:17/mi	58.77		2:13:51 58.69	2:14:47 58.77
16.5mi	1	5:34:00 20:15/mi	25.26								5:34:00 25.26
17mi	4	2:07:30 7:30/mi	68.28				2:11:31 63.91		2:07:30 67.03	2:08:41 66.98		2:08:25 68.28
20mi	2	2:33:55 7:42/mi	65.32				2:39:10 62.12		2:33:55 65.32
20.8mi	1	3:05:44 8:56/mi	56.78						3:05:44 56.78
26.2mi	6	3:19:27 7:37/mi	69.30				3:46:34 58.41	3:47:56 58.56	3:38:32 61.61		3:19:27 69.30	3:42:11 62.21

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	9	11.2	5	0	0	0	0	0	0	0	0	0	25.2
2020	153	148	163	47	0	0	0	0	0	0	0	0	511
2020	194	196	215	90	0	0	0	0	0	0	0	0	695
2019	29.5	14.6	17.5	15.3	11.4	4.1	10.7	12.1	8.2	9.3	11	5.7	149.2
2019	33	87	141	127	54	151	128	132	176	147	26	113	1316
2019	85	209	168	233	187	139	319	240	254	164	235	261	2495
2018	7.4	7.4	10.4	13.7	12.3	12.7	14.5	19.8	10.4	7.6	12.5	29.5	158.2
2018	147	123	30	51	115	108	32	6	60	97	106	20	893
2018	252	214	328	321	352	361	440	534	485	538	313	158	4296
2017	7.4	9	8.6	10.1	12.8	9.4	11	7.8	6.9	4.4	6.6	8.7	102.6
2017	166	138	171	143	62	125	137	126	143	140	109	140	1599
2017	223	104	199	212	485	206	216	272	250	403	191	182	2944
2016	9.3	7.6	11.4	12.1	8.2	10.7	8.9	5.2	9.7	7.5	7.1	7.4	105.1
2016	156	141	85	94	122	68	151	126	63	74	131	109	1320
2016	114	154	238	153	360	434	293	218	556	482	299	260	3559
2015	9.8	4.8	7.9	4.3	6.6	7.3	7.1	8.6	5.1	8.4	7.2	6.8	83.8
2015	147	157	134	78	54	84	126	76	63	150	103	77	1249
2015	79	101	124	75	358	338	150	168	274	190	206	208	2271
2014	5.1	6.8	9	5.1	4.7	3.9	8.1	8.2	7.8	7	6.5	5.5	77.6
2014	111	118	144	97	85	40	118	142	142	136	143	169	1444
2014	34	64	98	75	117	110	203	129	141	159	60	63	1253
2013	0	0	0	0	0	0	0	0	2.1	3.8	6.8	6.2	18.8
2013	96	41	101	107	91	101	108	46	75	72	128	92	1059
2013	0	20	0	9	70	77	114	85	93	21	31	0	519
2012	10	9	29	10	6	0	0	29	46	47	46	72	302
2012	25	0	0	0	0	0	25	15	0	0	0	0	65
2011	0	0	0	0	0	0	0	0	0	2.5	0	0	2.5
2011	0	0	0	0	0	0	4	0	0	6	10	8	28
2011	0	0	0	0	0	0	0	0	0	5	0	0	5

Fri 13th Mar Mar 13	Sat 14th Mar Mar 14	Sun 15th Mar Mar 15	Mon 16th Mar Mar 16	Tue 17th Mar Mar 17	Wed 18th Mar Mar 18	Thu 19th Mar Mar 19
0mi, 32:51 Cross-Training - Weights Add a comment 20.9mi, 1:35:30 Cycling - Mountain Biking Bike: Off road (till i fix my road bike) - good fun ☀️ Route was good, bit muddy some flooding... nice no cars, roadworks, traffic lights....Heavy Bike... Clear, 6°C, Feels like 3°C, Humidity 72%, Wind 13mph from NNW Split Summary === 1) 5km - 16:42(3:20/km) 123/148bpm 126cal 17.96/30.8kmph 2) 5km - 15:08(3:02/km) 118/145bpm 88cal 19.83/37.25kmph 3) 5km - 16:24(3:17/km) 124/139bpm 103cal 18.29/32.01kmph 4) 5km - 11:30(2:18/km) 126/140bpm 71cal 26.09/34.33kmph 5) 5km - 13:09(2:38/km) 122/136bpm 65cal 22.82/28.72kmph 6) 5km - 12:34(2:31/km) 127/137bpm 75cal 23.86/31.41kmph 7) 3.56km - 10:02(2:49/km) 125/142bpm 54cal 21.32/28.99kmph Add a comment	1.2mi, 4:12 Cycling - Road Biking testing new wheels Split Summary === 1) 1.93km - 4:12(2:10/km) 81cal 66/103rpm 27.63/42.06kmph Add a comment 13.2mi, 1:41:43 Running - Long Run Run: Kimpton hills - not enough motivation to run 20M 🌧 Bit slow... Drizzle, 7°C, Feels like 4°C, Humidity 90%, Wind 10mph from S Split Summary === 1) 1km - 5:23(5:23/km) 140/148bpm 68cal 11.15/13.44kmph 2) 1km - 4:48(4:48/km) 127/132bpm 57cal 12.5/13.17kmph 3) 1km - 5:08(5:08/km) 133/145bpm 65cal 11.69/13.74kmph 4) 1km - 4:48(4:48/km) 136/146bpm 62cal 12.49/13.87kmph 5) 1km - 4:33(4:33/km) 137/141bpm 57cal 13.21/13.74kmph 6) 1km - 4:30(4:30/km) 141/144bpm 62cal 13.34/13.44kmph 7) 1km - 4:34(4:34/km) 141/144bpm 62cal 13.14/13.67kmph 8) 1km - 4:58(4:58/km) 145/155bpm 70cal 12.09/13.27kmph 9) 1km - 4:55(4:55/km) 149/156bpm 70cal 12.21/12.8kmph 10) 1km - 4:43(4:43/km) 147/151bpm 66cal 12.71/12.97kmph 11) 1km - 4:35(4:35/km) 142/149bpm 58cal 13.1/14.01kmph 12) 1km - 4:34(4:34/km) 143/148bpm 59cal 13.14/14.41kmph 13) 1km - 4:33(4:33/km) 143/147bpm 58cal 13.18/14.08kmph 14) 1km - 5:25(5:25/km) 148/155bpm 72cal 11.08/14.21kmph 15) 1km - 4:40(4:40/km) 144/148bpm 60cal 12.87/13.94kmph 16) 1km - 4:41(4:41/km) 141/148bpm 49cal 12.8/12.97kmph 17) 1km - 4:47(4:47/km) 147/149bpm 64cal 12.54/13.47kmph 18) 1km - 5:09(5:09/km) 148/152bpm 68cal 11.64/12.26kmph 19) 1km - 4:41(4:41/km) 148/151bpm 62cal 12.81/13.47kmph 20) 1km - 4:43(4:43/km) 150/153bpm 64cal 12.71/13.4kmph 21) 1km - 4:22(4:22/km) 150/154bpm 57cal 13.72/14.91kmph 22) 0.28km - 1:12(4:20/km) 147/151bpm 13cal 13.87/14.95kmph Add a comment	1.9mi, 53:33 Swimming - Pool Swim: 3k/120x25m @ HSV - good swim - fastest for a while 🌧 500m, 5x100m drills, 5x100m legs, 500m arms only, alt 100m IM, faster, 2x250m mostly quiet pool - I had to repair this file as it was corrupted on the watch Split Summary === 1) 0.5km - 9:22(18:45/km) 100cal 32/34rpm 3.2/3.51kmph 2) 0.1km - 1:39(16:28/km) 20cal 32/34rpm 3.64/3.77kmph 3) 0.1km - 1:39(16:25/km) 20cal 31/32rpm 3.65/3.87kmph 4) 0.1km - 1:44(17:16/km) 20cal 33/35rpm 3.48/3.65kmph 5) 0.1km - 1:47(17:52/km) 20cal 32/34rpm 3.36/3.43kmph 6) 0.1km - 1:40(16:35/km) 20cal 31/33rpm 3.62/3.68kmph 7) 0.1km - 1:41(16:53/km) 20cal 8) 0km - 3(/km) 20cal 9) 0.1km - 1:29(14:50/km) 20cal 32/34rpm 4.04/4.24kmph 10) 0.1km - 1:40(16:44/km) 20cal 11) 0km - 2(/km) 20cal 12) 0.1km - 1:28(14:42/km) 20cal 33/35rpm 4.08/4.33kmph 13) 0.1km - 1:41(16:50/km) 20cal 14) 0km - 1(/km) 20cal 15) 0.5km - 8:57(17:53/km) 100cal 99/99rpm 3.36/3.8kmph 16) 0.1km - 2:00(20:03/km) 24cal 99/99rpm 2.99/4.05kmph 17) 0.05km - 48(16:02/km) 10cal 99/99rpm 3.74/3.78kmph 18) 0.05km - 49(16:10/km) 10cal 99/99rpm 3.71/3.86kmph Add a comment	0mi, 1:00:52 Cross-Training - Yoga Split Summary === 1) 0km - 1:00:52(/km) 62/84bpm 128cal Add a comment 0mi, 32:47 Cross-Training - Other Add a comment 26.5mi, 1:27:44 Cycling - Road Biking Bike: Bagshot and Beyond - COLD! ☀️ Roadworks in Chobham & Chersey causing traffic mayhem on an otherwise quiet Monday morning... Bike computer said 0C.... Wheels feel great & look great Lost my bike legs tho... Clear, 3°C, Feels like 1°C, Humidity 92%, Wind 5mph from NW Split Summary === 1) 5km - 11:27(2:17/km) 128/148bpm 99cal 75/95rpm 26.2/35.57kmph 2) 5km - 10:26(2:05/km) 133/148bpm 88cal 83/119rpm 28.77/42.49kmph 3) 5km - 10:37(2:07/km) 135/142bpm 88cal 82/104rpm 28.27/42.53kmph 4) 5km - 11:32(2:18/km) 143/156bpm 108cal 79/103rpm 26.01/38.43kmph 5) 5km - 8:02(1:36/km) 139/151bpm 65cal 78/120rpm 37.33/61.84kmph 6) 5km - 10:30(2:06/km) 128/144bpm 58cal 74/107rpm 28.59/39.67kmph 7) 5km - 10:19(2:04/km) 134/153bpm 71cal 77/96rpm 29.07/45.72kmph 8) 5km - 9:47(1:57/km) 137/147bpm 68cal 82/104rpm 30.65/41.22kmph 9) 2.64km - 5:04(1:55/km) 142/149bpm 42cal 84/112rpm 31.26/36.38kmph Add a comment	0mi, 45:03 Cross-Training - Other Split Summary === 1) 0km - 45:03(/km) 97/130bpm 283cal Add a comment 6.9mi, 57:59 Running - Tempo Run - hitting the trails - a rest from rhe road⛅ Visting the magnacarta and the muddy, boggy, flooded side of coopers hill... geese swimming in the field.... maube the ground is a bit soft... great dhoes for it. Mostly Cloudy, 5°C, Feels like 2°C, Humidity 89%, Wind 9mph from SW Split Summary === 1) 1km - 5:28(5:28/km) 128/140bpm 61cal 10.97/12.53kmph 2) 1km - 4:47(4:47/km) 132/137bpm 62cal 12.54/12.97kmph 3) 1km - 4:45(4:45/km) 137/143bpm 64cal 12.61/13.07kmph 4) 1km - 4:45(4:45/km) 140/143bpm 68cal 12.63/13.07kmph 5) 1km - 4:42(4:42/km) 141/146bpm 65cal 12.78/13.17kmph 6) 1km - 6:55(6:55/km) 129/152bpm 69cal 8.68/13.17kmph 7) 1km - 7:13(7:13/km) 125/146bpm 63cal 8.32/13.84kmph 8) 1km - 4:56(4:56/km) 136/141bpm 60cal 12.15/13.37kmph 9) 1km - 4:47(4:47/km) 141/144bpm 66cal 12.54/14.08kmph 10) 1km - 4:39(4:39/km) 144/147bpm 66cal 12.89/13.6kmph 11) 1km - 4:51(4:51/km) 144/148bpm 67cal 12.38/13.84kmph 12) 0.03km - 11(6:03/km) 147/148bpm 2cal 9.92/13.07kmph Add a comment	26.3mi, 1:24:09 Cycling - Road Biking Bike to Blowy Bisley ☁️ Mild out but headwind outbound, i guess tailwind back... Shorts and short fingered gloves - yay - easier to operate bike computer Overcast, 11°C, Feels like 11°C, Humidity 90%, Wind 11mph from SW Split Summary === 1) 5km - 9:56(1:59/km) 125/130bpm 109cal 77/99rpm 30.22/35.44kmph 2) 5km - 10:53(2:11/km) 135/152bpm 128cal 78/111rpm 27.58/48.64kmph 3) 5km - 10:21(2:04/km) 134/142bpm 118cal 80/103rpm 28.99/47.7kmph 4) 5km - 10:42(2:08/km) 133/152bpm 116cal 82/107rpm 28.03/40.71kmph 5) 5km - 9:53(1:59/km) 131/146bpm 93cal 79/139rpm 30.34/46.42kmph 6) 5km - 9:52(1:58/km) 135/146bpm 105cal 82/107rpm 30.39/44.37kmph 7) 5km - 9:12(1:50/km) 134/147bpm 90cal 81/114rpm 32.63/51.36kmph 8) 5km - 9:05(1:49/km) 137/146bpm 96cal 84/110rpm 33.03/55.83kmph 9) 2.24km - 4:15(1:54/km) 140/150bpm 45cal 89/120rpm 31.69/38.33kmph Add a comment	8.2mi, 1:11:55 Running - Tempo Trail Run - wet and the path had gone but the brambles had not - ouch!☁️ the flooding cleaned my shoes quite well but not my socks... Overcast, 7°C, Feels like 5°C, Humidity 89%, Wind 8mph from ENE Split Summary === 1) 1km - 5:15(5:15/km) 134/149bpm 60cal 11.41/12.63kmph 2) 1km - 5:23(5:23/km) 130/138bpm 67cal 11.16/12.87kmph 3) 1km - 4:46(4:46/km) 132/147bpm 57cal 12.6/14.24kmph 4) 1km - 5:01(5:01/km) 131/143bpm 58cal 11.97/14.14kmph 5) 1km - 4:48(4:48/km) 141/145bpm 67cal 12.52/13.33kmph 6) 1km - 6:32(6:32/km) 140/145bpm 85cal 9.19/13.23kmph 7) 1km - 11:04(11:04/km) 125/139bpm 84cal 5.42/10.85kmph 8) 1km - 5:12(5:12/km) 135/141bpm 60cal 11.53/12.97kmph 9) 1km - 4:44(4:44/km) 141/145bpm 61cal 12.7/13.4kmph 10) 1km - 4:36(4:36/km) 145/148bpm 64cal 13.05/13.5kmph 11) 1km - 4:42(4:42/km) 146/148bpm 66cal 12.77/13.57kmph 12) 1km - 4:34(4:34/km) 148/152bpm 64cal 13.13/14.51kmph 13) 1km - 4:28(4:28/km) 152/155bpm 65cal 13.45/14.08kmph 14) 0.19km - 51(4:24/km) 153/154bpm 12cal 13.62/14.01kmph Add a comment
Fri 20th Mar Mar 20	Sat 21st Mar Mar 21	Sun 22nd Mar Mar 22	Mon 23rd Mar Mar 23	Tue 24th Mar Mar 24	Wed 25th Mar Mar 25	Thu 26th Mar Mar 26
-	19.5mi, 59:44 Cycling - Road Biking Bike: sun ☀️ and breezy Changeable blustery wind, occasional crosswind was tough but manageable Clear, 8°C, Feels like 4°C, Humidity 53%, Wind 19mph from E Split Summary === 1) 5km - 9:50(1:58/km) 134/149bpm 116cal 78/164rpm 30.52/44.04kmph 2) 5km - 9:11(1:50/km) 139/158bpm 109cal 77/116rpm 32.64/58.38kmph 3) 5km - 8:10(1:38/km) 149/156bpm 106cal 87/113rpm 36.72/49.14kmph 4) 5km - 9:36(1:55/km) 140/151bpm 113cal 84/107rpm 31.23/44.14kmph 5) 5km - 10:10(2:02/km) 145/157bpm 123cal 80/109rpm 29.53/54.38kmph 6) 5km - 10:03(2:01/km) 141/154bpm 111cal 83/106rpm 29.84/39.64kmph 7) 1.4km - 2:44(1:57/km) 143/146bpm 32cal 84/95rpm 30.75/34.56kmph Add a comment	15.2mi, 2:06:38 Running - Long Run Run ☀️trails hard work but nice but also breezy...trails surprisingly dry, just a few muddy patches. Clear, 6°C, Feels like 2°C, Humidity 68%, Wind 14mph from E Split Summary === 1) 1km - 5:05(5:05/km) 138/147bpm 63cal 11.82/12.26kmph 2) 1km - 4:58(4:58/km) 138/148bpm 66cal 12.07/13.47kmph 3) 1km - 4:48(4:48/km) 143/148bpm 69cal 12.5/14.48kmph 4) 1km - 4:51(4:51/km) 141/147bpm 68cal 12.37/13.23kmph 5) 1km - 4:51(4:51/km) 143/152bpm 67cal 12.39/13.5kmph 6) 1km - 4:50(4:50/km) 145/149bpm 69cal 12.43/14.34kmph 7) 1km - 5:10(5:10/km) 142/146bpm 71cal 11.61/13.07kmph 8) 1km - 4:55(4:55/km) 142/150bpm 64cal 12.22/14.08kmph 9) 1km - 5:12(5:12/km) 139/150bpm 60cal 11.52/13.47kmph 10) 1km - 5:38(5:38/km) 132/140bpm 52cal 10.66/12.83kmph 11) 1km - 4:57(4:57/km) 136/142bpm 51cal 12.14/13.44kmph 12) 1km - 5:07(5:07/km) 141/148bpm 65cal 11.73/12.29kmph 13) 1km - 5:35(5:35/km) 132/143bpm 73cal 10.73/11.99kmph 14) 1km - 6:02(6:02/km) 137/146bpm 84cal 9.95/13.07kmph 15) 1km - 5:25(5:25/km) 137/147bpm 74cal 11.07/13.98kmph 16) 1km - 4:56(4:56/km) 135/141bpm 64cal 12.17/14.01kmph 17) 1km - 5:11(5:11/km) 138/143bpm 70cal 11.58/13.44kmph 18) 1km - 5:00(5:00/km) 143/152bpm 72cal 12/13.23kmph 19) 1km - 5:23(5:23/km) 147/153bpm 80cal 11.14/12.39kmph 20) 1km - 5:16(5:16/km) 139/150bpm 70cal 11.4/13.23kmph 21) 1km - 5:07(5:07/km) 144/150bpm 70cal 11.71/12.6kmph 22) 1km - 4:59(4:59/km) 139/145bpm 63cal 12.05/13.91kmph 23) 1km - 5:22(5:22/km) 146/154bpm 77cal 11.17/12.36kmph 24) 1km - 5:30(5:30/km) 150/155bpm 80cal 10.92/13.44kmph 25) 0.48km - 2:32(5:14/km) 147/154bpm 34cal 11.47/13.5kmph Add a comment	29.3mi, 1:35:28 Cycling - Road Biking Bike: Cold in Cobham and Chobham ☀️ Amazingly light traffic for Monday morning - must be good for the environment - wish i wash not so overdressed - could go a bit faster... Clear, 3°C, Feels like -1°C, Humidity 62%, Wind 9mph from ESE Split Summary === 1) 5km - 10:09(2:02/km) 127/139bpm 111cal 79/93rpm 29.57/34.1kmph 2) 5km - 9:51(1:58/km) 132/149bpm 112cal 78/104rpm 30.47/43.5kmph 3) 5km - 10:11(2:02/km) 137/147bpm 120cal 82/109rpm 29.46/48.81kmph 4) 5km - 9:26(1:53/km) 134/147bpm 106cal 82/103rpm 31.82/44.54kmph 5) 5km - 10:37(2:07/km) 134/140bpm 116cal 82/108rpm 28.24/35.87kmph 6) 5km - 10:12(2:02/km) 135/142bpm 109cal 84/103rpm 29.43/34.1kmph 7) 5km - 10:29(2:06/km) 140/156bpm 118cal 86/115rpm 28.59/48.54kmph 8) 5km - 10:02(2:00/km) 136/148bpm 98cal 89/118rpm 29.88/45.78kmph 9) 5km - 9:59(2:00/km) 135/143bpm 93cal 84/105rpm 30.03/38.9kmph 10) 2.15km - 4:31(2:06/km) 137/145bpm 42cal 84/101rpm 28.49/34.2kmph Add a comment	10.6mi, 1:17:39 Running - Tempo Run: my daily allowance - tempo 10 ⛅ saw an egret but it flew off before i could take a photo - 3 times! Partly Cloudy, 5°C, Feels like 2°C, Humidity 70%, Wind 9mph from SSE Split Summary === 1) 1km - 4:29(4:29/km) 132/143bpm 58cal 13.36/13.77kmph 2) 1km - 4:34(4:34/km) 144/151bpm 68cal 13.14/14.08kmph 3) 1km - 4:39(4:39/km) 149/153bpm 70cal 12.89/13.84kmph 4) 1km - 4:32(4:32/km) 147/152bpm 67cal 13.23/15.45kmph 5) 1km - 4:29(4:29/km) 153/157bpm 67cal 13.37/14.85kmph 6) 1km - 4:31(4:31/km) 154/157bpm 65cal 13.28/14.08kmph 7) 1km - 4:23(4:23/km) 153/156bpm 63cal 13.67/14.24kmph 8) 1km - 4:14(4:14/km) 144/151bpm 58cal 14.18/15.32kmph 9) 1km - 4:36(4:36/km) 151/155bpm 68cal 13.02/14.48kmph 10) 1km - 4:52(4:52/km) 153/157bpm 73cal 12.33/15.08kmph 11) 1km - 4:40(4:40/km) 153/156bpm 70cal 12.88/14.08kmph 12) 1km - 4:36(4:36/km) 153/156bpm 68cal 13.05/13.77kmph 13) 1km - 4:50(4:50/km) 156/162bpm 74cal 12.42/13.27kmph 14) 1km - 4:23(4:23/km) 151/157bpm 62cal 13.66/14.64kmph 15) 1km - 5:00(5:00/km) 157/161bpm 77cal 12.01/13.64kmph 16) 1km - 4:23(4:23/km) 158/161bpm 68cal 13.68/14.51kmph 17) 1km - 4:03(4:03/km) 159/162bpm 63cal 14.79/15.82kmph 18) 0.1km - 23(3:50/km) 156/159bpm 5cal 15.68/15.79kmph Add a comment	29.8mi, 1:38:54 Cycling - Road Biking Bike: Day #2 allowance: Three counties spin ti Whipsnade in glorious ☀️ but cold Temp management is hard... tired legs... all felt a bit slow Nice traffic Clear, 2°C, Feels like 0°C, Humidity 75%, Wind 5mph from SE - Split Summary === 1) 5km - 10:44(2:09/km) 136/148bpm 130cal 80/95rpm 27.97/32.75kmph 2) 5km - 10:20(2:04/km) 132/149bpm 114cal 79/112rpm 29.02/60.76kmph 3) 5km - 12:19(2:28/km) 142/150bpm 155cal 84/103rpm 24.37/29.39kmph 4) 5km - 8:50(1:46/km) 141/153bpm 105cal 87/121rpm 33.98/65.53kmph 5) 5km - 10:50(2:10/km) 138/145bpm 123cal 84/111rpm 27.71/41.82kmph 6) 5km - 9:33(1:55/km) 143/146bpm 118cal 88/109rpm 31.39/38.9kmph 7) 5km - 11:22(2:16/km) 144/158bpm 136cal 84/115rpm 26.41/44.88kmph 8) 5km - 9:09(1:50/km) 143/148bpm 107cal 85/107rpm 32.78/43.57kmph 9) 5km - 10:36(2:07/km) 146/159bpm 126cal 83/107rpm 28.3/41.18kmph 10) 3.02km - 5:12(1:43/km) 147/153bpm 63cal 84/115rpm 34.9/48.34kmph Add a comment	11.1mi, 1:23:26 Running - Hill Work Day #3 allowance: Run: 11M Hills and tempo ⛅ freakin cold wind on Thrales but sunny Partly Cloudy, 1°C, Feels like -2°C, Humidity 83%, Wind 8mph from NNE Split Summary === 1) 1km - 4:59(4:59/km) 139/147bpm 70cal 12.06/13.13kmph 2) 1km - 4:55(4:55/km) 145/150bpm 72cal 12.19/13.84kmph 3) 1km - 5:04(5:04/km) 152/159bpm 76cal 11.83/14.31kmph 4) 1km - 4:57(4:57/km) 154/159bpm 76cal 12.11/12.7kmph 5) 1km - 4:39(4:39/km) 151/156bpm 70cal 12.89/15.32kmph 6) 1km - 4:26(4:26/km) 150/156bpm 66cal 13.53/14.24kmph 7) 1km - 4:16(4:16/km) 148/151bpm 62cal 14.04/14.71kmph 8) 1km - 4:17(4:17/km) 146/150bpm 60cal 14/14.31kmph 9) 1km - 5:35(5:35/km) 146/157bpm 74cal 10.75/14.81kmph 10) 1km - 4:42(4:42/km) 148/150bpm 67cal 12.78/13.98kmph 11) 1km - 4:33(4:33/km) 148/153bpm 63cal 13.18/15.18kmph 12) 1km - 4:15(4:15/km) 147/152bpm 58cal 14.09/14.75kmph 13) 1km - 4:20(4:20/km) 148/152bpm 59cal 13.84/14.91kmph 14) 1km - 4:35(4:35/km) 150/156bpm 65cal 13.11/14.71kmph 15) 1km - 4:50(4:50/km) 151/155bpm 67cal 12.42/13.5kmph 16) 1km - 4:52(4:52/km) 154/156bpm 72cal 12.33/13.74kmph 17) 1km - 4:40(4:40/km) 148/153bpm 58cal 12.87/13.71kmph 18) 0.79km - 3:30(4:27/km) 154/158bpm 52cal 13.46/14.48kmph Add a comment
Fri 27th Mar Mar 27	Sat 28th Mar Mar 28	Sun 29th Mar Mar 29	Mon 30th Mar Mar 30	Tue 31st Mar Mar 31	Wed 1st Apr Apr 1	Thu 2nd Apr Apr 2
-	25.8mi, 1:22:40 Cycling - Road Biking Day #5: Bike: Kensworth, Studham loop, a bit windy ☀️ HRM not detected by garmin. Rest day yesterday Clear, 9°C, Feels like 5°C, Humidity 62%, Wind 20mph from NE Split Summary === 1) 5km - 10:51(2:10/km) 182cal 77/100rpm 27.64/34.16kmph 2) 5km - 9:24(1:53/km) 179cal 80/126rpm 31.91/65.94kmph 3) 5km - 11:06(2:13/km) 195cal 79/107rpm 27.01/49.75kmph 4) 5km - 9:29(1:54/km) 201cal 78/120rpm 31.61/51.22kmph 5) 5km - 8:33(1:43/km) 176cal 83/101rpm 35.11/44.47kmph 6) 5km - 9:37(1:55/km) 170cal 82/101rpm 31.2/43.4kmph 7) 5km - 10:16(2:03/km) 185cal 82/98rpm 29.21/42.86kmph 8) 5km - 10:12(2:02/km) 174cal 83/103rpm 29.39/42.83kmph 9) 1.55km - 3:11(2:03/km) 46cal 84/96rpm 29.28/31.47kmph Add a comment	15.6mi, 2:05:36 Running - Long Run Day #6 Trail Run in the sun ⛅ and WIND before it snowed - welcome to summer! new bit of trails past brocket hall to lemsford Partly Cloudy, 3°C, Feels like -2°C, Humidity 69%, Wind 21mph from NNE Split Summary === 1) 1km - 5:15(5:15/km) 131/144bpm 67cal 11.44/13.5kmph 2) 1km - 4:48(4:48/km) 149/155bpm 72cal 12.5/13.47kmph 3) 1km - 4:46(4:46/km) 147/156bpm 70cal 12.6/14.24kmph 4) 1km - 4:41(4:41/km) 145/155bpm 67cal 12.81/13.64kmph 5) 1km - 5:08(5:08/km) 146/152bpm 74cal 11.67/13.57kmph 6) 1km - 5:04(5:04/km) 138/147bpm 62cal 11.84/13.47kmph 7) 1km - 5:05(5:05/km) 140/144bpm 66cal 11.82/13.37kmph 8) 1km - 5:00(5:00/km) 139/144bpm 61cal 12/13.44kmph 9) 1km - 4:51(4:51/km) 139/142bpm 59cal 12.36/13.1kmph 10) 1km - 5:19(5:19/km) 138/151bpm 60cal 11.28/13.6kmph 11) 1km - 4:52(4:52/km) 136/144bpm 51cal 12.32/13.94kmph 12) 1km - 5:04(5:04/km) 135/144bpm 48cal 11.85/13.6kmph 13) 1km - 5:10(5:10/km) 136/145bpm 53cal 11.62/13.3kmph 14) 1km - 5:12(5:12/km) 132/145bpm 42cal 11.53/12.87kmph 15) 1km - 5:29(5:29/km) 134/143bpm 49cal 10.94/13.23kmph 16) 1km - 4:58(4:58/km) 135/144bpm 45cal 12.07/13.4kmph 17) 1km - 4:54(4:54/km) 137/143bpm 48cal 12.23/12.9kmph 18) 1km - 4:49(4:49/km) 138/145bpm 50cal 12.45/13.13kmph 19) 1km - 4:55(4:55/km) 141/148bpm 57cal 12.19/12.73kmph 20) 1km - 5:53(5:53/km) 144/149bpm 72cal 10.19/12.29kmph 21) 1km - 4:51(4:51/km) 145/148bpm 62cal 12.36/13.37kmph 22) 1km - 4:46(4:46/km) 146/150bpm 63cal 12.59/13.37kmph 23) 1km - 4:38(4:38/km) 145/150bpm 55cal 12.93/14.38kmph 24) 1km - 4:54(4:54/km) 149/155bpm 68cal 12.23/12.9kmph 25) 1km - 4:51(4:51/km) 149/154bpm 63cal 12.39/12.87kmph 26) 0.08km - 21(4:37/km) 148/149bpm 4cal 13.02/13kmph Add a comment	-	-	-	7.2mi, 56:09 Running - Tempo Trail Run After 3 days off with cba⛅ Partly Cloudy, 4°C, Feels like 1°C, Humidity 91%, Wind 8mph from WSW Split Summary === 1) 1km - 4:40(4:40/km) 129/137bpm 58cal 12.85/13.77kmph 2) 1km - 5:01(5:01/km) 135/142bpm 66cal 11.96/14.14kmph 3) 1km - 4:45(4:45/km) 141/149bpm 67cal 12.61/13.37kmph 4) 1km - 5:19(5:19/km) 145/156bpm 77cal 11.29/13.3kmph 5) 1km - 4:48(4:48/km) 149/158bpm 71cal 12.51/14.11kmph 6) 1km - 4:53(4:53/km) 144/149bpm 68cal 12.28/14.24kmph 7) 1km - 5:05(5:05/km) 138/148bpm 62cal 11.8/13.3kmph 8) 1km - 4:53(4:53/km) 142/147bpm 65cal 12.31/13.91kmph 9) 1km - 4:51(4:51/km) 144/151bpm 65cal 12.38/13.4kmph 10) 1km - 4:40(4:40/km) 146/152bpm 65cal 12.86/13.57kmph 11) 1km - 4:40(4:40/km) 149/158bpm 67cal 12.85/13.4kmph 12) 0.57km - 2:34(4:32/km) 153/156bpm 39cal 13.23/13.3kmph Add a comment
Fri 3rd Apr Apr 3	Sat 4th Apr Apr 4	Sun 5th Apr Apr 5	Mon 6th Apr Apr 6	Tue 7th Apr Apr 7	Wed 8th Apr Apr 8	Thu 9th Apr Apr 9
23.5mi, 1:16:43 Cycling - Road Biking Bike: Kimpton, Codicote, Welwyn loop - quiet roads ⛅ Mostly Cloudy, 4°C, Feels like 2°C, Humidity 89%, Wind 4mph from WNW Split Summary === 1) 5km - 10:04(2:01/km) 209cal 73/101rpm 29.79/52.23kmph 2) 5km - 10:26(2:05/km) 214cal 77/111rpm 28.76/53.54kmph 3) 5km - 10:12(2:02/km) 203cal 82/124rpm 29.4/49.18kmph 4) 5km - 9:54(1:59/km) 191cal 81/110rpm 30.33/49.08kmph 5) 5km - 9:47(1:57/km) 173cal 81/105rpm 30.68/55.69kmph 6) 5km - 9:59(2:00/km) 183cal 84/110rpm 30.05/48.37kmph 7) 5km - 10:46(2:09/km) 197cal 82/128rpm 27.86/46.89kmph 8) 2.82km - 5:35(1:59/km) 94cal 90/107rpm 30.3/34.1kmph Add a comment	21.6mi, 3:07:19 Running - Long Run Long Run: Trails to Studham and back ⛅ Not exactly Manchester - but good miles but hard work Partly Cloudy, 6°C, Feels like 4°C, Humidity 83%, Wind 7mph from S Split Summary === 1) 1km - 5:00(5:00/km) 130/139bpm 63cal 11.99/12.6kmph 2) 1km - 4:40(4:40/km) 140/143bpm 65cal 12.86/13.17kmph 3) 1km - 4:51(4:51/km) 132/143bpm 59cal 12.37/13.37kmph 4) 1km - 5:42(5:42/km) 136/147bpm 74cal 10.52/13.64kmph 5) 1km - 5:08(5:08/km) 136/144bpm 64cal 11.7/13.71kmph 6) 1km - 5:55(5:55/km) 138/149bpm 73cal 10.14/13.17kmph 7) 1km - 5:13(5:13/km) 140/151bpm 66cal 11.5/13.74kmph 8) 1km - 5:49(5:49/km) 145/154bpm 81cal 10.32/12.43kmph 9) 1km - 5:21(5:21/km) 143/146bpm 73cal 11.2/12.23kmph 10) 1km - 5:31(5:31/km) 138/143bpm 61cal 10.89/13.03kmph 11) 1km - 5:04(5:04/km) 137/146bpm 55cal 11.84/12.83kmph 12) 1km - 5:27(5:27/km) 142/146bpm 68cal 11.02/12.02kmph 13) 1km - 5:23(5:23/km) 136/146bpm 55cal 11.15/12.73kmph 14) 1km - 5:31(5:31/km) 134/144bpm 50cal 10.87/12.6kmph 15) 1km - 5:54(5:54/km) 134/145bpm 54cal 10.17/12.06kmph 16) 1km - 5:44(5:44/km) 133/142bpm 48cal 10.47/14.28kmph 17) 1km - 5:43(5:43/km) 137/149bpm 56cal 10.5/13.3kmph 18) 1km - 5:20(5:20/km) 137/142bpm 51cal 11.26/12.77kmph 19) 1km - 4:59(4:59/km) 140/144bpm 55cal 12.03/13.57kmph 20) 1km - 4:54(4:54/km) 143/149bpm 60cal 12.24/13.64kmph 21) 1km - 5:37(5:37/km) 135/147bpm 47cal 10.7/13.67kmph 22) 1km - 5:43(5:43/km) 140/146bpm 58cal 10.48/12.16kmph 23) 1km - 6:43(6:43/km) 135/146bpm 50cal 8.93/14.04kmph 24) 1km - 5:58(5:58/km) 134/144bpm 43cal 10.04/12.97kmph 25) 1km - 5:05(5:05/km) 146/150bpm 64cal 11.8/12.93kmph 26) 1km - 5:08(5:08/km) 142/151bpm 55cal 11.68/13.2kmph 27) 1km - 5:38(5:38/km) 139/147bpm 49cal 10.66/13.77kmph 28) 1km - 5:14(5:14/km) 142/149bpm 54cal 11.47/13.1kmph 29) 1km - 4:49(4:49/km) 150/153bpm 67cal 12.47/13.27kmph 30) 1km - 4:57(4:57/km) 148/153bpm 62cal 12.1/13.77kmph 31) 1km - 5:18(5:18/km) 141/151bpm 50cal 11.33/13.37kmph 32) 1km - 5:52(5:52/km) 144/154bpm 63cal 10.23/12.8kmph 33) 1km - 5:43(5:43/km) 149/158bpm 72cal 10.5/12.29kmph 34) 1km - 4:54(4:54/km) 159/165bpm 76cal 12.26/13.6kmph 35) 0.7km - 3:32(5:04/km) 161/163bpm 55cal 11.84/13.47kmph Add a comment	44mi, 2:23:47 Cycling - Road Biking Bike: Breezy... Hatfield Hertford Watton: Headwind till Hertford Strong SW wind but glorious sun! Tired body after yesterdays run but hopefully stretching my legs a bit Split Summary === 1) 5km - 9:58(2:00/km) 135/147bpm 121cal 81/100rpm 30.12/48.41kmph 2) 5km - 10:17(2:03/km) 140/153bpm 127cal 76/101rpm 29.19/48.24kmph 3) 5km - 9:29(1:54/km) 133/147bpm 106cal 79/100rpm 31.61/43.37kmph 4) 5km - 11:06(2:13/km) 138/151bpm 129cal 82/112rpm 27.01/44.1kmph 5) 5km - 11:08(2:14/km) 140/147bpm 130cal 85/115rpm 26.94/45.72kmph 6) 5km - 9:18(1:52/km) 137/151bpm 97cal 83/141rpm 32.25/57.34kmph 7) 5km - 9:51(1:58/km) 133/140bpm 92cal 85/110rpm 30.44/37.49kmph 8) 5km - 9:31(1:54/km) 130/138bpm 76cal 84/106rpm 31.5/40.54kmph 9) 5km - 10:12(2:02/km) 133/143bpm 91cal 81/104rpm 29.42/43.43kmph 10) 5km - 9:59(2:00/km) 133/151bpm 81cal 80/132rpm 30.07/54.22kmph 11) 5km - 11:12(2:14/km) 137/148bpm 105cal 84/102rpm 26.78/44.34kmph 12) 5km - 9:38(1:56/km) 132/148bpm 78cal 83/112rpm 31.15/47.8kmph 13) 5km - 9:30(1:54/km) 134/149bpm 77cal 80/133rpm 31.61/53.61kmph 14) 5km - 10:53(2:11/km) 136/163bpm 84cal 80/103rpm 27.56/40.85kmph 15) 0.87km - 1:45(2:01/km) 131/141bpm 10cal 85/104rpm 29.72/33.12kmph Add a comment	-	9.8mi, 1:15:55 Running - Intervals Run: Intervals + hills and say hello to Eric ⛅ blimey a bit steep n rutten to Sommeries castle! Partly Cloudy, 5°C, Feels like 5°C, Humidity 85%, Wind 2mph from NNE Split Summary === 1) 1km - 5:20(5:20/km) 129/139bpm 66cal 11.24/12.8kmph 2) 1km - 4:34(4:34/km) 132/137bpm 58cal 13.13/14.34kmph 3) 1km - 4:10(4:10/km) 146/154bpm 60cal 14.4/14.91kmph 4) 1km - 4:58(4:58/km) 144/152bpm 71cal 12.1/14.85kmph 5) 1km - 4:17(4:17/km) 152/156bpm 64cal 13.99/14.85kmph 6) 1km - 5:05(5:05/km) 146/153bpm 73cal 11.8/13.1kmph 7) 1km - 4:22(4:22/km) 149/160bpm 59cal 13.73/16.06kmph 8) 1km - 6:15(6:15/km) 143/153bpm 79cal 9.6/15.25kmph 9) 1km - 5:38(5:38/km) 141/152bpm 68cal 10.65/13.37kmph 10) 1km - 4:07(4:07/km) 144/148bpm 55cal 14.58/15.65kmph 11) 1km - 4:29(4:29/km) 149/154bpm 64cal 13.38/14.51kmph 12) 1km - 5:32(5:32/km) 154/158bpm 80cal 10.85/13.98kmph 13) 1km - 4:58(4:58/km) 148/157bpm 66cal 12.09/12.87kmph 14) 1km - 4:16(4:16/km) 152/158bpm 61cal 14.04/14.38kmph 15) 1km - 4:46(4:46/km) 152/158bpm 68cal 12.59/14.14kmph 16) 0.76km - 3:08(4:06/km) 158/161bpm 47cal 14.61/15.18kmph Add a comment	22.4mi, 1:07:58 Cycling - Road Biking Bike: local loop - have to find new routes at home...☁️ Nice quiet roads Overcast, 8°C, Feels like 6°C, Humidity 86%, Wind 5mph from NE Split Summary === 1) 5km - 9:49(1:58/km) 133/146bpm 116cal 80/99rpm 30.54/34.93kmph 2) 5km - 8:36(1:43/km) 138/152bpm 104cal 81/111rpm 34.87/60.63kmph 3) 5km - 8:35(1:43/km) 140/146bpm 107cal 85/106rpm 34.98/44.47kmph 4) 5km - 9:55(1:59/km) 143/160bpm 124cal 85/114rpm 30.23/52.17kmph 5) 5km - 9:57(1:59/km) 143/151bpm 124cal 84/104rpm 30.15/45.11kmph 6) 5km - 10:05(2:01/km) 139/149bpm 111cal 82/107rpm 29.75/55.26kmph 7) 5km - 9:06(1:49/km) 145/153bpm 112cal 87/106rpm 32.95/44.98kmph 8) 1km - 1:54(1:55/km) 151/153bpm 25cal 79/89rpm 31.36/33.93kmph Add a comment	8.5mi, 1:02:02 Running - Tempo Run: Tempo run in the sun ☀️ faster than the bus thro Redbourn:) Clear, 8°C, Feels like 7°C, Humidity 88%, Wind 5mph from ENE Split Summary === 1) 1km - 5:10(5:10/km) 132/140bpm 66cal 11.62/12.7kmph 2) 1km - 4:41(4:41/km) 140/144bpm 66cal 12.8/13.03kmph 3) 1km - 4:25(4:25/km) 142/148bpm 62cal 13.58/13.87kmph 4) 1km - 4:40(4:40/km) 147/155bpm 68cal 12.86/16.02kmph 5) 1km - 4:18(4:18/km) 150/154bpm 63cal 13.97/15.82kmph 6) 1km - 4:19(4:19/km) 153/157bpm 64cal 13.92/15.02kmph 7) 1km - 4:17(4:17/km) 158/163bpm 64cal 14.03/15.45kmph 8) 1km - 4:35(4:35/km) 153/162bpm 67cal 13.07/15.48kmph 9) 1km - 4:51(4:51/km) 160/164bpm 76cal 12.39/14.28kmph 10) 1km - 4:21(4:21/km) 158/162bpm 66cal 13.78/14.01kmph 11) 1km - 4:41(4:41/km) 158/162bpm 72cal 12.79/13.77kmph 12) 1km - 4:07(4:07/km) 159/162bpm 63cal 14.55/15.75kmph 13) 1km - 4:24(4:24/km) 160/166bpm 68cal 13.65/15.08kmph 14) 0.7km - 3:14(4:35/km) 157/163bpm 49cal 13.09/13.81kmph Add a comment

2020	Distance	Date	Result	WAVA
Cambridge Boundary Run	26.2mi	1 Mar	3:42:11	62.21%
Gade Valley Harriers VLM Training run #2	17mi	23 Feb	2:08:25	68.28%
Fred Hughes 10	10mi	19 Jan	1:09:33	71.86%
Sunday XC League Race 4	6mi	12 Jan	44:09	66.60%
Houghton Hall parkrun	5km	1 Jan	24:34	59.56%
Luton Wardown parkrun	5km	1 Jan	22:48	64.17%
2019	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:09:33	71.86%
Sunday XC League Race 3	5mi	22 Dec	36:32	66.20%
Festive 5	5mi	15 Dec	32:59	73.32%
Sunday League Race #2 Trent Park	5mi	1 Dec	34:40	69.76%
Abingdon Marathon	26.2mi	20 Oct	3:19:27	69.30%
Affinity Water Hatfield 5k series 3	5km	25 Sep	19:26	75.29%
Affinity Water Hatfield 5k series 2	5km	11 Sep	19:32	74.90%
Dunstable Downs Challenge - Marathon	26.2mi	1 Sep	3:54:35	58.92%
Affinity Water Hatfield 5k series 1	5km	28 Aug	19:23	75.48%
Jersey Farm parkrun	5km	6 Jul	21:23	67.88%
Herts Hobble	16.5mi	30 Jun	5:34:00	25.26%
midweek Road Race League Division 2 & 3 Race 4	10km	26 Jun	42:32	71.02%
STF 24	24hr	15 Jun	48 / km	0.00%
HSV Sprint Tri	400metres/20km/5km	12 May	7:18 / 39:19 / 18:51	0.00%
Wheathampstead 10k	10km	12 May	45:28	66.44%
St Albans parkrun	5km	5 Jan	23:02	63.01%
2018	Distance	Date	Result	WAVA
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:37:26	67.57%
Herts 10km	10km	14 Oct	42:59	70.28%
Herts Hobble	26.5mi	24 Jun		0.00%
Oval Run	5mi	16 Jun		0.00%
St Albans Half Marathon	13.1mi	10 Jun	1:35:43	68.20%
Midweek road race series Div2 [Royston]	10km	7 Jun	42:01	71.34%
Letchworth parkrun	5km	2 Jun	20:41	69.62%
2018 Mid Week Race League (Div2) Hitchin	10km	23 May	42:03	71.28%
Wheathampstead 10k	10km	20 May	43:12	69.38%
HSV Sprint Tri	400metres/20km/5km	13 May	7:34 / 38:28 / 20:28	0.00%
Ellenbrook Fields parkrun	5km	5 May	20:09	71.47%
Gade Valley Harriers VLM Training run #2	17mi	25 Feb	2:08:41	66.98%
Sunday League XC #5 Royston	5.4mi	18 Feb	42:37	60.33%
Luton Wardown parkrun	5km	27 Jan	20:33	70.08%
Fred Hughes 10	10mi	21 Jan	1:08:28	71.81%
Sunday League XC #4 Watford	6.1mi	14 Jan	42:39	68.99%
Luton Wardown parkrun	5km	1 Jan	20:56	68.79%
St Albans Parkrun	5km	1 Jan	20:07	71.59%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:09:47	70.46%
St Albans parkrun	5km	23 Dec	19:35	73.53%
Sunday League XC #3 Willian	5mi	17 Dec	33:07	71.88%
St Neots Riverside Half Marathon	13.1mi	19 Nov	1:30:26	72.19%
Sunday League XC #2 Trent Park	5mi	12 Nov	34:05	69.84%
Sunday League XC #1 Cheshunt	5mi	29 Oct	34:12	69.60%
Herts 10km	10km	8 Oct	41:11	72.78%
Heartwood Forest parkrun	5km	7 Oct	20:13	71.23%
Affinity Water Hatfield 5k series 3	5km	27 Sep	20:31	70.19%
Affinity Water Hatfield 5k series 2	5km	13 Sep	20:13	71.23%
Dunstable Downs Challenge 20	20.8mi	3 Sep	3:05:44	56.78%
Affinity Water Hatfield 5k series 1	5km	30 Aug	19:49	72.67%
Herts Tri - Olympic distance	1500metres/40km/10km	20 Aug	32:11 / 1:19:07 / 50:26	0.00%
Heartwood Parkrun	5km	29 Jul	21:21	66.93%
Thunder Run 24 - Lap 3	10km	23 Jul	57:20	51.87%
Thunder Run 24 - Lap 4	10km	23 Jul	57:15	51.95%
Thunder Run 24hr Relay Race	10km	22 Jul	44:59	66.12%
Thunder Run 24 - Lap 2	10km	22 Jul	48:58	60.74%
Scott's Travel Midweek Road Race League Mob Match	10km	13 Jul	41:48	71.15%
St Albans parkrun	5km	8 Jul	19:46	72.29%
Strava #mymile	1mi	30 Jun	5:59	68.68%
Midweek Road Race League	10km	28 Jun	41:38	71.44%
Luton Wardown parkrun	5km	17 Jun	20:37	69.31%
Oval Run	5mi	17 Jun		0.00%
Mid Week Race League (Div2) Hitchin #3	10km	14 Jun	43:54	67.75%
Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	10km	24 May	46:49	63.53%
Wheathampstead 10k	10km	21 May	44:20	67.08%
Milton Keynes Marathon	26.2mi	1 May	3:38:32	61.61%
St Albans parkrun	5km	29 Apr	20:52	68.48%
Gade Valley Harriers VLM Training run #3	20mi	26 Mar	2:33:55	65.32%
Luton Wardown parkrun	5km	18 Mar	20:38	69.25%
St Albans parkrun	5km	11 Mar	19:55	71.74%
Gade Valley Harriers VLM Training run #2	17mi	26 Feb	2:07:30	67.03%
Sunday League XC #5 Royston	5.4mi	12 Feb	43:16	58.96%
Fred Hughes 10	10mi	22 Jan	1:09:38	70.04%
Sunday League XC #4 Watford	6.1mi	15 Jan	42:55	68.03%
Luton Wardown parkrun	5km	1 Jan	21:21	66.93%
St Albans parkrun	5km	1 Jan	21:01	67.99%
2016	Distance	Date	Result	WAVA
St Albans parkrun	5km	31 Dec	21:03	67.88%
Buntingford 10	10mi	27 Dec	1:14:28	65.50%
Sunday League XC #3 Willian	5mi	18 Dec	33:57	69.57%
Watford Autumn 10K	10km	27 Nov	41:18	72.01%
St Neots Riverside Half Marathon	13.1mi	20 Nov	1:33:24	69.32%
Sunday League XC #2 Grovelands	5mi	13 Nov	35:46	66.04%
Sunday League XC #1 Cheshunt	5mi	23 Oct	37:56	62.27%
Herts 10km	10km	9 Oct	42:50	69.43%
Hatfield 5k inc Herts Vets Champs	5km	21 Sep	20:21	70.22%
St Albans parkrun	5km	13 Aug	20:07	70.48%
Thunder Run 24 - 110km RACE	10km	23 Jul	47:38	61.95%
Scott's Travel Midweek Road Race League - Mob Match	10km	14 Jul	42:43	69.08%
Stowe Triathlon - Olympic	1500metres/47.8km/10.4km	3 Jul	23:42 / 1:25:17 / 1:03:30	0.00%
Oval Run	5mi	18 Jun		0.00%
Midweek league division 2 Harlow	10km	15 Jun	42:21	69.68%
St Albans Half Marathon	13.1mi	12 Jun	1:35:00	67.59%
Mid Week Race League (Div2) Hitchin #2	10km	25 May	41:37	70.91%
Wheathampstead 10k	10km	22 May	42:27	69.51%
Milton Keynes Marathon	26.2mi	2 May	3:47:56	58.56%
St Albans parkrun	5km	30 Apr	20:15	70.01%
St Albans parkrun	5km	23 Apr	20:41	68.54%
St Albans parkrun	5km	16 Apr	20:28	69.27%
St Albans parkrun	5km	5 Mar	20:29	69.21%
St Albans parkrun	5km	30 Jan	21:12	66.87%
Fred Hughes 10	10mi	24 Jan	1:10:31	68.61%
Sunday League XC #4 Watford	6.1mi	17 Jan	41:29	69.83%
Panshanger Parkrun	5km	1 Jan	20:40	68.60%
St Albans parkrun	5km	1 Jan	20:28	69.27%
2015	Distance	Date	Result	WAVA
Buntingford 10	10mi	28 Dec	1:11:59	67.21%
St Albans parkrun	5km	26 Dec	21:04	67.30%
Sunday League XC #3 Willian	5mi	6 Dec	34:33	67.83%
Sunday League XC #2 Trent Park	5mi	22 Nov	33:45	69.44%
St Neots Riverside Half Marathon	13.1mi	15 Nov	1:33:53	68.40%
St Albans parkrun	5km	31 Oct	20:01	70.83%
Sunday League XC #1 Cheshunt	5mi	18 Oct	34:14	68.46%
Herts 10K	10km	11 Oct	42:32	69.38%
Aldenham parkrun	5km	19 Sep	21:24	66.25%
Thunder Run 24	10km	25 Jul	50:00	58.57%
St Albans parkrun	5km	18 Jul	19:46	71.18%
Panshanger parkrun	5km	20 Jun	20:31	68.57%
Milton Keynes Marathon	26.2mi	4 May	3:46:34	58.41%
St Albans parkrun	5km	2 May	21:20	65.95%
Luton Wardown Parkrun	5km	18 Apr	21:12	66.36%
Gade Valley Harriers VLM Training run #3	20mi	22 Mar	2:39:10	62.12%
St Albans parkrun	5km	14 Mar	19:57	70.52%
St Albans parkrun	5km	28 Feb	20:54	67.32%
Gade Valley Harriers VLM Training run #2	17mi	22 Feb	2:11:31	63.91%
Cross Country League Royston	5.4mi	15 Feb	39:29	63.61%
St Albans parkrun	5km	7 Feb	21:04	66.78%
St Albans parkrun	5km	24 Jan	20:41	68.02%
Fred Hughes 10	10mi	18 Jan	1:08:37	69.94%
Cross Country League Trent Park	5mi	11 Jan	34:49	66.80%
St Albans parkrun	5km	1 Jan		0.00%
Panshanger parkrun	5km	1 Jan	21:43	64.79%
2014	Distance	Date	Result	WAVA
Buntingford 10	10mi	28 Dec	1:09:46	68.79%
Cross Country League Watford	6.1mi	7 Dec	41:40	68.99%
St Albans parkrun	5km	6 Dec	19:45	71.24%
Cross Country League Grovelands	5mi	23 Nov	36:25	63.86%
St Neots Riverside Half Marathon	13.1mi	16 Nov	1:34:29	67.41%
Cross Country League Cheshunt	5mi	26 Oct	33:50	68.74%
Hatfield 5k Series Race 3	5km	22 Oct	19:30	72.15%
St Albans parkrun	5km	18 Oct	20:00	70.35%
Herts 10k	10km	12 Oct	42:22	69.12%
Hatfield 5k Series Race 2	5km	8 Oct	19:35	71.84%
St Albans parkrun	5km	4 Oct	19:54	70.70%
St Albans parkrun	5km	27 Sep	19:37	71.72%
Hatfield 5K series race 1	5km	24 Sep	19:52	70.82%
St Albans parkrun	5km	20 Sep	20:06	70.00%
St Albans parkrun	5km	13 Sep	20:30	68.63%
HSV Autumn Triathlon	400metres/20km/5km	7 Sep	4:53 / 38:12 / 21:22	0.00%
St Albans parkrun	5km	30 Aug	21:19	66.00%
St Albans Parkrun	5km	23 Aug	21:17	66.10%
Arrows Magic Mile (members only)	1mi	9 Aug	6:42	59.93%
Wheathampstead 10K	10km	18 May	46:51	62.02%
St. George's Great Curry Run (private event -sorry!)	26km	26 Apr	2:14:47	58.77%
Cross Country League Watford	6.1mi	16 Feb	46:28	61.39%
Fred Hughes 10	10mi	19 Jan	1:16:33	62.20%
2013	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:18:33	60.62%
Cross Country League Trent Park	5mi	8 Dec	35:15	65.47%
Cross Country League 1 Cheshunt	5mi	27 Oct	38:48	59.48%
Herts 10k	10km	13 Oct	47:19	61.41%
HSV Autumn Triathlon	400metres/20km/5km	8 Sep	7:38 / 41:26 / 22:59	0.00%
st albans park run	5km	7 Sep	20:59	66.53%
Arrows Magic Mile (members only)	1mi	2 Sep	6:12	64.76%
Luton 10k	10km	21 Jul	46:15	62.36%
luton AC summer road series	5km	14 Jul	21:43	63.80%
luton AC summer road series	5mi	28 Jun	38:21	59.72%
Great Curry Run - St. Georges School	26km	26 Apr	2:13:51	58.69%
2012	Distance	Date	Result	WAVA
Herts 10k	10km	14 Oct	53:11	54.23%
Wheathampstead 10K	10km	20 May	55:58	51.15%

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