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Lills F40

About

Race Times

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Mileage

Training

Blog

Stowmarket Striders RC, Run For Your Life (RFYL)

Races
115
Miles
8649
Miles
473
Miles
1007
WAVA
63.35%
5k
24:00
5M
43:10
10k
52:51
10M
1:27:58
Half
1:56:03
20M
3:13:14
Mara
4:17:07
2Mara
13:40:09
100k
16:24:47
20k
39:15
750m
17:35
Mile
36:41

About Me

I started running as a beginner in 2004 with a couple of breaks to have children in 2009 and 2011. Finding time to run can be hard with a young family but I am now PB-ing again! I've also found triathlons and a new love for swimming.

Aims for 2017: The main aim is the biggie: Race To The Stones 100km Ultra! I'd like to get stronger and more nimble on the trails, and stronger on trail hills More swimming Sub 25 5km Sub 52 10km

And I'd like to tick off a few more 'must do' races from my list!

Race Standard

Domestic Pig (35)

Current Status

I'm in control! Don't be shit!

Planned Races
19th Jan 20	Benfleet 15

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This user has collected 103 badges.

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Groups

This user is a member of 500 Miles in 2012, 700 miles in 2014, 700 Miles in 2015, Chi Running, Efficient Running, Fetch East Anglian trail runners , Fetch Photographers, Fetch Pregnancy Club, Fetchathon - whether it be March, June, September or December, FishEveryone, GPS Users, Iphones, smiley codes, Style council, Suffolk Runners, Swimmers, The Baby Joggers

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Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	5.8	6.2	11.8	10.2	9.4	5.1	11.1	13	9.8	7.2	5.8	0	95.3
2019	94	96	32	96	145	125	132	115	142	103	57	0	1137
2019	0	0	18	0	0	0	0	0	0	0	0	0	18
2018	6.3	8.3	7.8	4.4	5.4	5	13.6	15.2	15.2	7.4	9.5	6.2	104.2
2018	116	126	119	104	110	79	87	69	106	85	79	113	1192
2018	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	8	6.3	7.1	5.5	4.9	5.6	5.6	7.9	7.7	7.8	5.2	3.3	74.9
2017	72	127	92	96	143	138	125	22	14	78	90	73	1069
2017	0	0	34	0	0	0	0	33	20	0	0	0	86
2016	0.8	3.9	3.5	2.1	2.9	5.5	3.4	7.6	3.4	4.3	4.5	3	44.9
2016	132	131	151	95	113	89	95	88	106	138	95	95	1326
2016	0	0	0	0	0	0	0	0	43	0	0	0	43
2015	8.7	2	5.1	4.2	6.3	7.3	7.7	6.9	6.5	5.2	4.6	2.2	66.5
2015	63	62	34	61	77	55	47	68	60	88	71	66	750
2015	0	0	18	0	44	42	0	0	4	0	0	0	107
2014	3.4	4.1	7.2	6	6.1	6	6.5	5.3	8	5.2	5.7	2.4	65.9
2014	85	60	56	46	56	12	9	30	36	59	48	45	541
2014	0	0	30	61	49	13	0	0	41	0	0	0	193
2013	0	0	0	1	4.6	2.4	4.2	2.1	3.7	1.6	1.6	0.2	21.3
2013	48	43	41	28	46	44	42	42	39	44	28	58	502
2013	0	0	0	13	68	72	76	89	118	16	63	45	559
2012	72	64	56	28	28	34	31	57	71	60	42	67	609
2011	0	0	0	0	6	8	12	20	30	41	37	105	259
2010	4	4	13	30	18	27	33	4	3	8	2	0	146
2009	0	0	0	14	8	14	24	17	24	18	9	4	131
2008	28	27	35	44	41	34	22	13	13	0	0	0	256
2007	72	112	87	100	30	52	63	41	37	30	43	22	690
2006	0	0	0	0	0	0	0	0	0	0	0	41	41

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
4.6mi, 39:59 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 133/148bpm 88cal 6.44/7.72mph 2) 1m - 9:18(9:18/m) 148/164bpm 98cal 6.45/6.55mph 3) 1m - 8:48(8:48/m) 148/166bpm 88cal 6.81/7.49mph 4) 1m - 8:20(8:20/m) 148/159bpm 83cal 7.21/6.53mph 5) 0.55m - 4:15(7:42/m) 151/155bpm 45cal 7.78/5.36mph Add a comment	1.7mi, 1:14:18 Swimming - General Split Summary === 1) 0.12m - 3:58(31:53/m) 40cal 28/rpm 1.88/2.33mph 2) 0m - 23(/m) 3) 0.06m - 2:04(33:10/m) 21cal 26/rpm 1.81/1.99mph 4) 0m - 1:15(/m) 5) 0.06m - 1:48(28:54/m) 6) 0m - 28(/m) 7) 0.06m - 1:46(28:27/m) 8) 0m - 38(/m) 9) 0.06m - 1:59(31:50/m) 10) 0m - 6(/m) 11) 0.03m - 59(31:26/m) 12) 0m - 1:22(/m) 13) 0.12m - 3:44(29:59/m) 14) 0m - 2:00(/m) 15) 0.06m - 1:50(29:35/m) 16) 0m - 18(/m) 17) 0.06m - 1:49(29:18/m) 18) 0m - 1:20(/m) 19) 0.06m - 2:23(38:16/m) 20) 0m - 1:05(/m) 21) 0.06m - 1:58(31:35/m) 20cal 27/rpm 1.9/2.08mph 22) 0m - 1:42(/m) 23) 0.03m - 53(28:31/m) 10cal 26/rpm 2.1/2.37mph 24) 0m - 14(/m) 25) 0.03m - 53(28:30/m) 10cal 25/rpm 2.1/2.41mph 26) 0m - 14(/m) 27) 0.03m - 54(28:48/m) 10cal 26/rpm 2.08/2.41mph 28) 0m - 13(/m) 29) 0.03m - 52(27:57/m) 10cal 26/rpm 2.15/2.22mph 30) 0m - 9(/m) 31) 0.03m - 55(29:36/m) 10cal 27/rpm 2.03/2.19mph 32) 0m - 9(/m) 33) 0.03m - 54(29:07/m) 10cal 28/rpm 2.06/2.26mph 34) 0m - 10(/m) 35) 0.03m - 54(28:51/m) 10cal 27/rpm 2.08/2.17mph 36) 0m - 59(/m) 37) 0m - 6(/m) 38) 0m - 3(/m) 39) 0.03m - 58(30:56/m) 10cal 27/rpm 1.94/2.11mph 40) 0m - 8(/m) 41) 0.03m - 58(31:01/m) 10cal 28/rpm 1.93/2.05mph 42) 0m - 2:37(/m) 43) 0.12m - 3:51(31:00/m) 40cal 27/rpm 1.93/2.07mph 44) 0m - 20(/m) 45) 0.12m - 3:54(31:19/m) 40cal 27/rpm 1.91/2.17mph 46) 0m - 13(/m) 47) 0.06m - 1:56(31:14/m) 20cal 27/rpm 1.92/2mph 48) 0m - 10(/m) 49) 0.06m - 1:57(31:15/m) 20cal 28/rpm 1.92/2.31mph 50) 0m - 10(/m) 51) 0.06m - 1:54(30:34/m) 20cal 27/rpm 1.96/2.16mph 52) 0m - 11(/m) 53) 0.06m - 1:55(30:58/m) 20cal 26/rpm 1.94/2.06mph 54) 0m - 16(/m) 55) 0.03m - 54(29:01/m) 10cal 29/rpm 2.07/2.27mph 56) 0m - 7(/m) 57) 0.03m - 58(31:11/m) 10cal 28/rpm 1.92/1.94mph 58) 0m - 5(/m) 59) 0.03m - 58(30:56/m) 10cal 26/rpm 1.94/2.12mph 60) 0m - 4(/m) 61) 0.03m - 57(30:33/m) 10cal 25/rpm 1.96/2.19mph 62) 0m - 5:23(/m) Add a comment	-	5.7mi, 49:28 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 139/149bpm 90cal 6.75/7.39mph 2) 1m - 8:38(8:38/m) 153/157bpm 97cal 6.95/7.39mph 3) 1m - 8:41(8:41/m) 159/162bpm 101cal 6.91/7.31mph 4) 1m - 8:15(8:15/m) 160/163bpm 96cal 7.27/7.76mph 5) 1m - 9:09(9:09/m) 160/167bpm 102cal 6.56/6.89mph 6) 0.7m - 5:53(8:27/m) 160/164bpm 66cal 7.1/7.2mph Add a comment	-	-	-
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
8.8mi, 1:17:48 Running - General Split Summary === 1) 1m - 8:48(8:48/m) 147/160bpm 96cal 6.82/7.33mph 2) 1m - 8:41(8:41/m) 145/158bpm 90cal 6.9/7.26mph 3) 1m - 8:52(8:52/m) 159/169bpm 103cal 6.77/7.45mph 4) 1m - 8:56(8:56/m) 160/169bpm 103cal 6.72/7.03mph 5) 1m - 8:59(8:59/m) 156/164bpm 97cal 6.68/6.91mph 6) 1m - 9:13(9:13/m) 157/167bpm 96cal 6.51/6.76mph 7) 1m - 9:02(9:02/m) 160/170bpm 101cal 6.64/7.43mph 8) 1m - 8:48(8:48/m) 156/169bpm 85cal 6.82/7.18mph 9) 0.77m - 6:28(8:27/m) 159/167bpm 67cal 7.1/6.87mph Add a comment	1.7mi, 1:09:02 Swimming - General Split Summary === 1) 0.09m - 2:58(31:46/m) 30cal 29/rpm 1.89/2.1mph 2) 0m - 36(/m) 3) 0.06m - 1:53(30:13/m) 4) 0m - 14(/m) 5) 0.06m - 1:49(29:07/m) 6) 0m - 1:04(/m) 7) 0.06m - 1:58(31:46/m) 8) 0m - 6(/m) 9) 0.06m - 2:00(32:08/m) 10) 0m - 34(/m) 11) 0.09m - 2:48(29:58/m) 12) 0m - 1:14(/m) 13) 0.06m - 1:49(29:10/m) 14) 0m - 11(/m) 15) 0.06m - 1:51(29:49/m) 16) 0m - 1:09(/m) 17) 0.03m - 53(28:36/m) 10cal 28/rpm 2.1/2.1mph 18) 0m - 12(/m) 19) 0.03m - 53(28:17/m) 10cal 27/rpm 2.12/2.15mph 20) 0m - 10(/m) 21) 0.03m - 57(30:44/m) 10cal 23/rpm 1.95/2.07mph 22) 0m - 10(/m) 23) 0.03m - 53(28:40/m) 10cal 30/rpm 2.09/2.28mph 24) 0m - 1:17(/m) 25) 0.06m - 2:45(44:22/m) 26) 0m - 2:38(/m) 27) 0.16m - 5:01(32:21/m) 50cal 27/rpm 1.85/2.22mph 28) 0m - 22(/m) 29) 0.06m - 1:50(29:35/m) 20cal 28/rpm 2.03/2.16mph 30) 0m - 18(/m) 31) 0.16m - 5:05(32:41/m) 50cal 28/rpm 1.84/2.1mph 32) 0m - 32(/m) 33) 0.06m - 1:50(29:27/m) 20cal 30/rpm 2.04/2.17mph 34) 0m - 18(/m) 35) 0.16m - 4:57(31:55/m) 50cal 28/rpm 1.88/2.1mph 36) 0m - 23(/m) 37) 0.06m - 1:56(31:01/m) 20cal 28/rpm 1.93/2.15mph 38) 0m - 19(/m) 39) 0.16m - 4:58(32:01/m) 50cal 28/rpm 1.87/2.04mph 40) 0m - 24(/m) 41) 0.06m - 1:55(30:52/m) 20cal 29/rpm 1.94/2.05mph 42) 0m - 55(/m) 43) 0.03m - 58(31:20/m) 10cal 28/rpm 1.91/2.01mph 44) 0m - 1:41(/m) 45) 0.02m - 25(26:22/m) 5cal 32/rpm 2.27/2.27mph 46) 0m - 1:24(/m) 47) 0.02m - 30(32:00/m) 5cal 26/rpm 1.87/1.87mph Add a comment	9.5mi, 1:29:57 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 142/155bpm 83cal 7.12/7.16mph 2) 1m - 9:05(9:05/m) 155/161bpm 101cal 6.61/7.14mph 3) 1m - 8:51(8:51/m) 157/161bpm 100cal 6.78/6.93mph 4) 1m - 9:37(9:37/m) 153/165bpm 102cal 6.24/6.91mph 5) 1m - 9:44(9:44/m) 160/173bpm 106cal 6.17/6.87mph 6) 1m - 9:48(9:48/m) 157/170bpm 103cal 6.12/6.62mph 7) 1m - 10:14(10:14/m) 155/166bpm 103cal 5.87/6.82mph 8) 1m - 9:47(9:47/m) 159/177bpm 108cal 6.14/6.66mph 9) 1m - 9:44(9:44/m) 150/166bpm 90cal 6.16/6.59mph 10) 0.48m - 4:43(9:49/m) 164/169bpm 55cal 6.11/6.41mph Add a comment	0mi, 26:48 Cross-Training - Other Add a comment	-	8.9mi, 1:21:45 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 146/158bpm 92cal 6.7/7.18mph 2) 1m - 8:54(8:54/m) 162/171bpm 102cal 6.74/7.18mph 3) 1m - 9:19(9:19/m) 152/173bpm 96cal 6.44/7.12mph 4) 1m - 9:25(9:25/m) 154/172bpm 96cal 6.37/6.82mph 5) 1m - 9:31(9:31/m) 153/159bpm 99cal 6.3/7.1mph 6) 1m - 9:14(9:14/m) 151/165bpm 87cal 6.5/7.08mph 7) 1m - 8:59(8:59/m) 154/163bpm 92cal 6.68/7.2mph 8) 1m - 9:01(9:01/m) 151/165bpm 84cal 6.65/6.97mph 9) 0.85m - 8:24(9:49/m) 150/164bpm 84cal 6.11/7.58mph Add a comment	0mi, 27:01 Cross-Training - Other Split Summary === 1) 0m - 27:01(/m) 93/115bpm 103cal Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
1.4mi, 56:47 Swimming - General Split Summary === 1) 0.06m - 1:53(30:24/m) 20cal 31/rpm 1.97/2.06mph 2) 0m - 29(/m) 3) 0.02m - 28(30:03/m) 5cal 26/rpm 2/2mph 4) 0m - 12(/m) 5) 0.05m - 1:29(31:40/m) 15cal 29/rpm 1.89/1.98mph 6) 0m - 1:08(/m) 7) 0.06m - 1:53(30:23/m) 20cal 30/rpm 1.98/2.04mph 8) 0m - 1:15(/m) 9) 0.12m - 3:56(31:41/m) 40cal 30/rpm 1.89/2.01mph 10) 0m - 45(/m) 11) 0.12m - 4:00(32:07/m) 40cal 29/rpm 1.87/2.85mph 12) 0m - 1:06(/m) 13) 0.19m - 6:13(33:21/m) 60cal 29/rpm 1.8/1.89mph 14) 0m - 27(/m) 15) 0.06m - 2:02(32:48/m) 20cal 29/rpm 1.83/1.98mph 16) 0m - 28(/m) 17) 0.06m - 2:03(33:04/m) 20cal 29/rpm 1.81/1.9mph 18) 0m - 18(/m) 19) 0.06m - 2:06(33:40/m) 20cal 27/rpm 1.78/1.91mph 20) 0m - 45(/m) 21) 0.12m - 4:08(33:13/m) 40cal 28/rpm 1.81/1.95mph 22) 0m - 23(/m) 23) 0.12m - 4:12(33:49/m) 40cal 29/rpm 1.77/1.84mph 24) 0m - 3:17(/m) 25) 0.19m - 6:10(33:05/m) 60cal 29/rpm 1.81/1.96mph 26) 0m - 26(/m) 27) 0.06m - 2:06(33:55/m) 20cal 28/rpm 1.77/1.87mph 28) 0m - 44(/m) 29) 0.06m - 2:02(32:38/m) 20cal 28/rpm 1.84/1.96mph 30) 0m - 23(/m) Add a comment 8.2mi, 1:14:15 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 149/159bpm 96cal 6.61/7.43mph 2) 1m - 8:59(8:59/m) 155/167bpm 100cal 6.68/7.43mph 3) 1m - 8:59(8:59/m) 159/165bpm 101cal 6.68/7.03mph 4) 1m - 9:04(9:04/m) 159/169bpm 100cal 6.62/6.97mph 5) 1m - 8:43(8:43/m) 159/172bpm 96cal 6.89/7.08mph 6) 1m - 8:45(8:45/m) 151/160bpm 81cal 6.85/7.28mph 7) 1m - 9:29(9:29/m) 151/160bpm 96cal 6.33/7.31mph 8) 1m - 9:35(9:35/m) 154/165bpm 102cal 6.27/6.85mph 9) 0.17m - 1:37(9:39/m) 160/165bpm 18cal 6.22/6.24mph Add a comment	4.6mi, 43:55 Running - General Split Summary === 1) 1m - 9:44(9:44/m) 142/158bpm 95cal 6.16/7.51mph 2) 1m - 10:05(10:05/m) 149/164bpm 102cal 5.95/7.18mph 3) 1m - 9:29(9:29/m) 147/163bpm 90cal 6.32/7.33mph 4) 1m - 8:40(8:40/m) 157/168bpm 95cal 6.92/8.25mph 5) 0.6m - 5:57(9:54/m) 158/165bpm 63cal 6.06/6.45mph Add a comment	-	0mi, 30:29 Cross-Training - Other Split Summary === 1) 0m - 30:29(/m) 122/157bpm 220cal Add a comment	-	0mi, 26:10 Cross-Training - Other Split Summary === 1) 0m - 26:10(/m) 74/106bpm 56cal Add a comment	-
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
1.2mi, 54:53 Swimming - General Split Summary === 1) 0.19m - 6:00(32:11/m) 60cal 30/rpm 1.87/2.04mph 2) 0m - 1:49(/m) 3) 0.06m - 1:50(29:35/m) 20cal 30/rpm 2.03/2.1mph 4) 0m - 34(/m) 5) 0.06m - 1:54(30:38/m) 20cal 28/rpm 1.96/2.03mph 6) 0m - 29(/m) 7) 0.06m - 1:56(31:11/m) 20cal 29/rpm 1.92/2.02mph 8) 0m - 31(/m) 9) 0.06m - 1:51(29:46/m) 20cal 29/rpm 2.02/2.06mph 10) 0m - 22(/m) 11) 0.06m - 1:52(30:00/m) 20cal 26/rpm 2/2.09mph 12) 0m - 27(/m) 13) 0.06m - 1:54(30:42/m) 20cal 29/rpm 1.96/2.06mph 14) 0m - 17(/m) 15) 0.06m - 1:54(30:43/m) 20cal 29/rpm 1.95/2.05mph 16) 0m - 48(/m) 17) 0.06m - 1:52(30:09/m) 20cal 30/rpm 1.99/2.05mph 18) 0m - 18(/m) 19) 0.06m - 1:55(30:58/m) 20cal 29/rpm 1.94/2.08mph 20) 0m - 2:42(/m) 21) 0.06m - 1:54(30:41/m) 20cal 29/rpm 1.96/2.03mph 22) 0m - 20(/m) 23) 0.06m - 1:56(31:02/m) 20cal 29/rpm 1.93/2.04mph 24) 0m - 1:02(/m) 25) 0.06m - 1:56(31:11/m) 20cal 28/rpm 1.92/2.01mph 26) 0m - 12(/m) 27) 0.06m - 2:02(32:36/m) 20cal 29/rpm 1.84/1.9mph 28) 0m - 26(/m) 29) 0.06m - 1:55(30:57/m) 20cal 30/rpm 1.94/2mph 30) 0m - 48(/m) 31) 0.19m - 6:11(33:13/m) 60cal 29/rpm 1.81/1.98mph 32) 0m - 4:52(/m) Add a comment 6mi, 54:24 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 144/161bpm 89cal 6.66/7.14mph 2) 1m - 9:14(9:14/m) 155/166bpm 97cal 6.5/6.87mph 3) 1m - 9:24(9:24/m) 157/174bpm 99cal 6.38/6.82mph 4) 1m - 9:06(9:06/m) 177/188bpm 112cal 6.6/6.97mph 5) 1m - 8:37(8:37/m) 156/165bpm 89cal 6.96/7.85mph 6) 1m - 8:47(8:47/m) 163/180bpm 96cal 6.84/7.68mph 7) 0.04m - 15(6:54/m) 166/168bpm 2cal 8.69/5.55mph Add a comment	1.5mi, 1:10:24 Swimming - General Split Summary === 1) 0.12m - 3:56(31:43/m) 40cal 29/rpm 1.89/1.99mph 2) 0m - 25(/m) 3) 0.03m - 58(31:02/m) 10cal 28/rpm 1.93/2.13mph 4) 0m - 1:16(/m) 5) 0.06m - 1:50(29:24/m) 6) 0m - 1:26(/m) 7) 0.03m - 1:11(38:02/m) 8) 0m - 2:50(/m) 9) 0.06m - 2:08(34:24/m) 10) 0m - 2:19(/m) 11) 0.06m - 1:49(29:17/m) 12) 0m - 1:00(/m) 13) 0.06m - 59(15:53/m) 14) 0m - 1:15(/m) 15) 0.06m - 1:46(28:27/m) 20cal 26/rpm 2.11/2.34mph 16) 0m - 40(/m) 17) 0.06m - 1:56(31:11/m) 20cal 28/rpm 1.92/2.05mph 18) 0m - 1:07(/m) 19) 0.06m - 1:52(30:09/m) 20cal 27/rpm 1.99/2.18mph 20) 0m - 25(/m) 21) 0.06m - 1:49(29:21/m) 20cal 28/rpm 2.04/2.27mph 22) 0m - 3:56(/m) 23) 0.06m - 1:29(23:59/m) 20cal 28/rpm 2.5/2.89mph 24) 0m - 57(/m) 25) 0.06m - 1:38(26:13/m) 20cal 26/rpm 2.29/2.45mph 26) 0m - 42(/m) 27) 0.06m - 1:32(24:42/m) 20cal 29/rpm 2.43/2.5mph 28) 0m - 51(/m) 29) 0.06m - 1:38(26:24/m) 20cal 28/rpm 2.27/2.39mph 30) 0m - 44(/m) 31) 0.06m - 1:31(24:30/m) 20cal 30/rpm 2.45/2.67mph 32) 0m - 47(/m) 33) 0.03m - 44(23:23/m) 10cal 29/rpm 2.57/2.68mph 34) 0m - 28(/m) 35) 0.03m - 50(26:49/m) 10cal 26/rpm 2.24/2.27mph 36) 0m - 21(/m) 37) 0.03m - 45(23:58/m) 10cal 27/rpm 2.5/2.56mph 38) 0m - 27(/m) 39) 0.03m - 50(26:37/m) 10cal 27/rpm 2.25/2.47mph 40) 0m - 25(/m) 41) 0.03m - 43(23:00/m) 10cal 28/rpm 2.61/2.77mph 42) 0m - 32(/m) 43) 0.03m - 58(31:06/m) 10cal 27/rpm 1.93/1.93mph 44) 0m - 49(/m) 45) 0.06m - 1:53(30:23/m) 20cal 27/rpm 1.98/2.15mph 46) 0m - 30(/m) 47) 0.06m - 1:56(31:02/m) 20cal 27/rpm 1.93/2.16mph 48) 0m - 29(/m) 49) 0.06m - 1:49(29:19/m) 20cal 28/rpm 2.05/2.23mph 50) 0m - 23(/m) 51) 0.03m - 53(28:18/m) 10cal 28/rpm 2.12/2.39mph 52) 0m - 17(/m) 53) 0.03m - 56(29:59/m) 10cal 27/rpm 2/2.1mph 54) 0m - 17(/m) 55) 0.03m - 51(27:32/m) 10cal 29/rpm 2.18/2.22mph 56) 0m - 1:01(/m) 57) 0.02m - 26(27:40/m) 5cal 28/rpm 2.17/2.17mph 58) 0m - 1:19(/m) 59) 0.02m - 28(30:02/m) 5cal 24/rpm 2/2mph 60) 0m - 20(/m) Add a comment	6.3mi, 51:39 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 143/159bpm 82cal 7.19/7.83mph 2) 1m - 8:10(8:10/m) 168/178bpm 98cal 7.35/7.72mph 3) 1m - 8:04(8:04/m) 170/179bpm 97cal 7.44/8.37mph 4) 1m - 8:09(8:09/m) 169/177bpm 97cal 7.36/7.58mph 5) 1m - 8:19(8:19/m) 169/176bpm 99cal 7.22/8.04mph 6) 1m - 8:18(8:18/m) 171/176bpm 100cal 7.23/7.45mph 7) 0.28m - 2:19(8:11/m) 174/179bpm 28cal 7.33/7.37mph Add a comment	5mi, 51:06 Running - General Split Summary === 1) 1m - 9:58(9:58/m) 142/156bpm 99cal 6.02/6.93mph 2) 1m - 9:53(9:53/m) 162/172bpm 113cal 6.07/6.39mph 3) 1m - 10:05(10:05/m) 164/175bpm 115cal 5.95/6.45mph 4) 1m - 10:05(10:05/m) 157/168bpm 101cal 5.95/6.51mph 5) 1m - 10:46(10:46/m) 148/168bpm 96cal 5.57/6.39mph 6) 0.03m - 18(11:22/m) 148/151bpm 2cal 5.28/5.07mph Add a comment	0mi, 26:00 Cross-Training - Other Split Summary === 1) 0m - 26:00(/m) 123/147bpm 190cal Add a comment	0mi, 24:00 Cross-Training - Other Split Summary === 1) 0m - 24:00(/m) 86/115bpm 76cal Add a comment	-

Dist	Races	PB	WB	2005	2006	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	21	25:15 8:08/mi	60.22					31:28 47.52	27:10 55.20	27:03 55.66	26:05 57.99	26:08 58.18	25:15 60.22
6km	1	33:30 8:59/mi	51.63				33:30 51.63
7km	1	46:15 10:38/mi	46.16						46:15 46.16
5mi	22	43:10 8:38/mi	55.20	51:17 46.40	44:12 53.86	43:10 55.20		57:10 42.82	45:23 54.08	46:43 52.75
5.8mi	1	56:00 9:39/mi	49.94			56:00 49.94
6mi	1	54:24 9:04/mi	54.77							54:24 54.77
10km	11	52:51 8:30/mi	59.00	1:04:57 46.06		56:46 52.76		59:49 51.24		56:29 54.63	54:19 57.07	52:51 58.96	53:27 58.64	55:01 57.33	53:50 59.00
7mi	3	58:28 8:21/mi	60.83	1:03:23 53.71					1:02:00 56.25				58:28 60.83
10mi	3	1:27:58 8:48/mi	58.02									1:27:58 58.02		1:30:43 56.95
13.1mi	15	1:56:03 8:52/mi	58.60		2:11:50 49.95				2:07:28 52.33		2:02:49 54.53	2:10:40 51.76	1:56:03 58.28	1:59:36 57.24	1:57:37 58.60	2:00:37 57.58
15mi	3	2:34:08 10:17/mi	50.53											2:34:08 50.53	2:45:12 47.45
18mi	1	3:21:04 11:10/mi	47.84											3:21:04 47.84
20mi	3	3:13:14 9:40/mi	54.52			3:13:14 53.33							3:16:38 53.93		3:17:45 54.52
26.2mi	6	4:17:07 9:49/mi	56.64			4:41:51 49.37							4:17:07 55.48	4:42:04 51.09	4:17:18 56.64
26.5mi	1	5:55:50 13:26/mi	40.55										5:55:50 40.55
26.8mi	1	5:20:37 11:58/mi	45.98											5:20:37 45.98
27mi	2	5:19:02 11:49/mi	46.55											5:19:02 46.55	5:54:25 42.38
28mi	1	5:53:00 12:36/mi	44.64													5:53:00 44.64
30mi	2	5:17:34 10:35/mi	51.43										5:17:34 51.43		6:27:55 43.02
32.2mi	1	10:13:53 19:03/mi	29.20												10:13:53 29.20
52.4mi	1	13:40:09 15:39/mi	35.96													13:40:09 35.96
100km	1	16:24:47 15:51/mi	34.71											16:24:47 34.71

2019	Distance	Date	Result	WAVA
Adnams Southwold 10km	10km	17 Nov		0.00%
Chelmsford Marathon	26.2mi	20 Oct		0.00%
Run Reigate Half	13.1mi	15 Sep	2:00:37	57.58%
Wolsey Waddle	28mi	7 Jul	5:53:00	44.64%
Race to the Tower	52.4mi	8 Jun	13:40:09	35.96%
Great Bentley Half Marathon	13.1mi	3 Feb		0.00%
Benfleet 15	15mi	20 Jan		0.00%
2018	Distance	Date	Result	WAVA
ST NICHOLAS HOSPICE CARE FESTIVE FOREST CHALLENGE 2018 Half Marathon	13.1mi	15 Dec		0.00%
Adnams Southwold 10km	10km	18 Nov	53:50	59.00%
Suffolk XC Winter League - Framlingham	5mi	4 Nov		0.00%
Beachy Head Marathon	26.2mi	27 Oct		0.00%
Mill 2 Mill	0km	12 Aug	51:26	0.00%
SCOTT Snowdonia Trail Marathon	26.2mi	15 Jul	7:50:58	30.94%
Race To The King (Day 2)	30mi	24 Jun	6:27:55	43.02%
Stour Valley Marathon	27mi	3 Jun	5:54:25	42.38%
Brecon Beacons Trail Running Challenge - Ultra	32.23mi	5 May	10:13:53	29.20%
The Breckland Forest Marathon	26.2mi	22 Apr	5:21:12	45.37%
Greater Manchester Marathon	26.2mi	8 Apr	4:17:18	56.64%
London Landmarks Half Marathon	13.1mi	25 Mar	1:57:37	58.60%
Tarpley 20	20mi	25 Feb	3:17:45	54.52%
Great Bentley Half Marathon	13.1mi	4 Feb	2:01:03	56.55%
Benfleet 15	15mi	21 Jan	2:45:12	47.45%
2017	Distance	Date	Result	WAVA
Beccles Turkey Trot	10mi	10 Dec	1:30:43	56.95%
Festive Forest Challenge Half Marathon	13.1mi	2 Dec	2:13:59	51.09%
Adnams Southwold 10k	10km	26 Nov	55:01	57.33%
Mill 2 Mill	0km	13 Aug	45:29	0.00%
Race To The Stones	100km	15 Jul	16:24:47	34.71%
Orwell Rotary Trail Run Marathon	26.8mi	25 Jun	5:20:37	45.98%
Stour Valley Marathon	27mi	4 Jun	5:19:02	46.55%
Bury to Clare Challenge	18mi	21 May	3:21:04	47.84%
Stowmarket half marathon	13.1mi	19 Mar	1:59:36	57.24%
Cambridge Boundary Marathon	26.2mi	26 Feb	4:42:04	51.09%
Benfleet 15	15mi	15 Jan	2:34:08	50.53%
2016	Distance	Date	Result	WAVA
Adnams Southwold 10km	10km	20 Nov	53:27	58.64%
Scenic 7	7mi	13 Nov	58:28	60.83%
Stort 30	30mi	30 Oct	5:17:34	51.43%
Flower of Suffolk	26.5mi	2 Oct	5:55:50	40.55%
West Suffolk Triathlon	0.3km/18km/5km	25 Sep	6:41 / 41:45 / 28:10	0.00%
Bacchus Half Marathon	13.1mi	11 Sep	2:23:30	47.40%
Mill 2 Mill	0km	14 Aug	51:10	0.00%
Great East Swim	0mi	18 Jun	36:41	0.00%
Brighton Marathon	26.2mi	17 Apr	4:17:07	55.48%
Stowmarket Half Marathon	13.1mi	20 Mar	1:59:19	57.01%
Tarpley 20	20mi	28 Feb	3:16:38	53.93%
Great Bentley Half Marathon	13.1mi	7 Feb	1:56:03	58.28%
Stretford parkrun	5km	30 Jan	25:15	60.22%
Benfleet 15	15mi	17 Jan	2:40:09	48.36%
2015	Distance	Date	Result	WAVA
Beccles Turkey Trot	10mi	13 Dec	1:27:58	58.02%
Suffolk Winter XC League - Woodbridge	5mi	6 Dec		0.00%
Festive Forest Challenge - Half Marathon	13.1mi	28 Nov	2:10:40	51.76%
Adnams Southwold 10k	10km	22 Nov	52:51	58.96%
Felixstowe Coastal 10M	10mi	27 Sep	1:33:16	54.73%
Mill 2 Mill	0km	16 Aug	49:56	0.00%
Ipswich Twilight 10k	10km	14 Aug	53:57	57.76%
Fritton Lake Triathlon Festival - Sprint	750metres/20km/5km	20 Jun	17:35 / 39:15 / 24:00	0.00%
RAF Wattisham Tri	300metres/20km/5km	13 Jun	7:33 / 45:32 / 25:21	0.00%
Bury to Clare Challenge 18 Mile Run	18mi	17 May		0.00%
Suffolk Heritage Coast Run - Half Marathon	13.1mi	3 May	2:18:04	48.99%
Ipswich parkrun	5km	28 Mar	26:08	58.18%
2014	Distance	Date	Result	WAVA
Suffolk Winter XC League - Woodbridge	5.5mi	7 Dec	49:51	54.63%
Ipswich parkrun	5km	22 Nov	27:32	54.93%
Adnams Southwold 10k	10km	16 Nov	54:19	57.07%
West Suffolk Triathlon	300metres/18km/5km	28 Sep	6:37 / 40:55 / 31:20	0.00%
2nd Annual Beccles Triathlon	540metres/20.3km/6.7km	1 Jun	13:29 / 44:12 / 40:12	0.00%
Woodbridge 10k	10km	18 May	56:11	55.18%
Ipswich Parkrun	5km	3 May	26:57	56.12%
Ipswich Parkrun	5km	29 Mar	26:05	57.99%
Ipswich Parkrun	5km	22 Feb	26:23	57.33%
Great Bentley Half Marathon	13.1mi	9 Feb	2:02:49	54.53%
2013	Distance	Date	Result	WAVA
Ipswich parkrun	5km	23 Nov	27:03	55.66%
Suffolk Winter League Cross Country - Framlingham	5mi	27 Oct	46:13	53.32%
Southampton parkrun #69	5km	26 Oct	27:16	55.22%
West Suffolk Triathlon	300metres/18km/5km	29 Sep	6:55 / 42:03 / 32:01	0.00%
Ipswich parkrun	5km	14 Sep	27:07	55.52%
Ipswich parkrun	5km	27 Jul	28:11	53.42%
Olympic Park Anniversary Run	5mi	21 Jul	46:43	52.75%
WSW Super Sprint Series Round 3	100metres/6.28km/2km	5 Jul	3:53 / 15:57 / 11:18	0.00%
Ipswich parkrun	5km	29 Jun	27:40	54.42%
Alton Water Run	10km	12 May	56:29	54.63%
Suffolk Heritage Coast Run	6mi	5 May	54:24	54.77%
Ipswich parkrun	5km	20 Apr	27:57	53.87%
Ipswich Parkrun 5km	5km	23 Mar	27:23	54.98%
Ipswich Parkrun	5km	2 Mar	28:22	53.08%
Ipswich parkrun	5km	9 Feb	27:52	53.81%
2012	Distance	Date	Result	WAVA
Ipswich parkrun	5km	29 Dec	28:54	51.89%
Ipswich Parkrun	5km	24 Nov	27:21	54.83%
Stowmarket Striders Scenic 7	7mi	11 Nov	1:02:00	56.25%
Suffolk winter League XC - Framlingham	7km	28 Oct	46:15	46.16%
Ipswich Parkrun	5km	20 Oct	27:35	54.36%
Great Eastern Run	13.1mi	14 Oct	2:07:28	52.33%
Larking Gowen Ipswich Half Marathon	13.1mi	23 Sep	2:08:52	51.76%
Ipswich Parkrun	5km	15 Sep	27:20	54.86%
Ipswich Parkrun	5km	8 Sep	27:10	55.20%
Great Bentley Friday 5	5mi	6 Jul	45:23	54.08%
Kirton Friday 5	5mi	1 Jun	45:41	53.72%
Ipswich Friday 5	5mi	25 May	48:33	50.55%
Colchester Half Marathon	13.1mi	11 Mar	2:12:38	50.29%
2011	Distance	Date	Result	WAVA
Adnams Southwold 10k	10km	20 Nov	59:49	51.24%
Camille's Appeal 5 Mile Run	5mi	21 Aug	57:10	42.82%
Ipswich Race for Life	5km	19 Jun	31:28	47.52%
2008	Distance	Date	Result	WAVA
Suffolk County Cross Country Championships (Holbrook) - Senior Women	6km	6 Jan	33:30	51.63%
2007	Distance	Date	Result	WAVA
Suffolk winter league x/c - Bungay	5mi	18 Nov	52:38	45.27%
Suffolk Winter XC League -Waveney Fritton Lake	5.8mi	4 Nov	56:00	49.94%
Ekiden Marathon Relay - 10K Leg 5	10km	29 Jul	56:46	52.76%
Great Bentley Friday 5	5mi	13 Jul	43:10	55.20%
Stowmarket Friday 5	5mi	22 Jun	43:46	54.44%
Kirton Friday 5	5mi	15 Jun	45:08	52.79%
Ipswich Friday 5	5mi	8 Jun	46:46	50.95%
Bury Friday 5	5mi	1 Jun	45:46	52.06%
London Marathon	26.2mi	22 Apr	4:41:51	49.37%
Wymondham 20	20mi	4 Mar	3:13:14	53.33%
2006	Distance	Date	Result	WAVA
Wolverhampton Half Marathon	13.1mi	3 Sep	2:11:50	49.95%
Wibbly Wobbly Log Jog	5mi	4 Aug	44:12	53.86%
Great Bentley Friday 5	5mi	14 Jul	44:26	53.57%
Stowmarket Friday 5	5mi	23 Jun	46:51	50.81%
Ipswich Friday Five	5mi	9 Jun	45:55	51.84%
Bury Friday 5	5mi	2 Jun	47:28	50.15%
Kirton Friday 5	5mi	26 May	47:27	50.17%
Suffolk Winter XC League - Bury (Culford)	5mi	12 Feb	53:23	45.38%
2005	Distance	Date	Result	WAVA
Suffolk Winter XC League - Woodbridge	5mi	4 Dec	46:26	52.17%
Suffolk Winter XC League - Stowmarket	5mi	4 Dec	56:13	42.33%
Scenic 7	7mi	13 Nov	1:03:23	53.71%
Suffolk Winter XC League - Framlingham	5mi	30 Oct	51:17	46.40%
Framlingham 10K	10km	4 Sep	1:04:57	46.06%

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