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Lills F40

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Mileage

Training

Blog

Stowmarket Striders RC, Run For Your Life (RFYL)

Races
112
Miles
7957
Miles
419
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
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!

Current Status

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

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	7.5	0	0	0	0	0	0	0	41.5
2019	94	96	32	96	127	0	0	0	0	0	0	0	445
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

Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
7.1mi, 1:10:37 Running - General Split Summary === 1) 1m - 9:42(9:42/m) 140/152bpm 94cal 6.19/7.12mph 2) 1m - 9:32(9:32/m) 153/168bpm 102cal 6.29/7.33mph 3) 1m - 10:31(10:31/m) 160/171bpm 113cal 5.71/7.37mph 4) 1m - 9:33(9:33/m) 158/173bpm 104cal 6.28/6.99mph 5) 1m - 9:49(9:49/m) 158/166bpm 103cal 6.11/6.85mph 6) 1m - 10:28(10:28/m) 162/170bpm 113cal 5.73/6.55mph 7) 1m - 9:55(9:55/m) 156/167bpm 102cal 6.05/7.08mph 8) 0.12m - 1:07(9:20/m) 163/168bpm 12cal 6.42/7.08mph Add a comment	1.6mi, 1:00:26 Swimming - General Split Summary === 1) 0.12m - 3:54(31:27/m) 40cal 27/rpm 1.91/2.22mph 2) 0m - 28(/m) 3) 0.12m - 3:57(31:50/m) 40cal 27/rpm 1.89/2.27mph 4) 0m - 23(/m) 5) 0.12m - 3:54(31:20/m) 40cal 28/rpm 1.91/2.17mph 6) 0m - 26(/m) 7) 0.12m - 3:55(31:27/m) 40cal 28/rpm 1.91/2.05mph 8) 0m - 48(/m) 9) 0.06m - 1:58(31:32/m) 20cal 28/rpm 1.9/2.08mph 10) 0m - 15(/m) 11) 0.06m - 2:01(32:25/m) 20cal 28/rpm 1.85/2.1mph 12) 0m - 11(/m) 13) 0.06m - 1:59(31:58/m) 20cal 27/rpm 1.88/2.07mph 14) 0m - 13(/m) 15) 0.06m - 1:59(31:54/m) 20cal 28/rpm 1.88/2.15mph 16) 0m - 14(/m) 17) 0.06m - 1:56(31:04/m) 20cal 28/rpm 1.93/2.14mph 18) 0m - 15(/m) 19) 0.06m - 1:57(31:28/m) 20cal 28/rpm 1.91/2.08mph 20) 0m - 14(/m) 21) 0.06m - 1:59(31:49/m) 20cal 28/rpm 1.89/2.14mph 22) 0m - 14(/m) 23) 0.06m - 1:57(31:17/m) 20cal 28/rpm 1.92/2.24mph 24) 0m - 15(/m) 25) 0.06m - 1:58(31:40/m) 20cal 28/rpm 1.89/2.11mph 26) 0m - 13(/m) 27) 0.06m - 1:57(31:16/m) 20cal 27/rpm 1.92/2.13mph 28) 0m - 59(/m) 29) 0.12m - 3:54(31:26/m) 40cal 28/rpm 1.91/2.23mph 30) 0m - 22(/m) 31) 0.12m - 4:01(32:18/m) 40cal 28/rpm 1.86/2.18mph 32) 0m - 15(/m) 33) 0.12m - 4:01(32:17/m) 40cal 28/rpm 1.86/2.14mph 34) 0m - 15(/m) 35) 0.12m - 3:59(32:03/m) 40cal 29/rpm 1.87/2.17mph 36) 0m - 3:10(/m) Add a comment 0mi, 27:14 Cross-Training - Other Split Summary === 1) 0m - 27:14(/m) 76/114bpm 62cal Add a comment	5.8mi, 53:41 Running - General Split Summary === 1) 1m - 8:57(8:57/m) 136/151bpm 84cal 6.7/7.56mph 2) 1m - 8:54(8:54/m) 154/165bpm 96cal 6.74/7.47mph 3) 1m - 9:02(9:02/m) 161/173bpm 102cal 6.64/7.03mph 4) 1m - 8:48(8:48/m) 159/166bpm 95cal 6.82/7.81mph 5) 1m - 9:51(9:51/m) 150/165bpm 93cal 6.09/7.08mph 6) 0.84m - 8:08(9:39/m) 156/164bpm 83cal 6.22/7.41mph Add a comment	-	7.4mi, 1:46:35 Running - General Split Summary === 1) 1m - 9:32(9:32/m) 131/145bpm 83cal 6.29/7.08mph 2) 1m - 16:32(16:32/m) 110/140bpm 114cal 3.63/7.74mph 3) 1m - 18:15(18:15/m) 116/144bpm 129cal 3.29/6.47mph 4) 1m - 19:38(19:38/m) 124/156bpm 128cal 3.06/6.82mph 5) 1m - 15:05(15:05/m) 121/142bpm 98cal 3.98/6.24mph 6) 1m - 11:48(11:48/m) 142/158bpm 100cal 5.08/6.55mph 7) 1m - 11:01(11:01/m) 155/167bpm 110cal 5.45/7.39mph 8) 0.38m - 4:45(12:22/m) 164/172bpm 52cal 4.85/6.47mph Add a comment	16.9mi, 3:33:28 Running - General Split Summary === 1) 1m - 11:57(11:57/m) 127/145bpm 96cal 5.02/9.41mph 2) 1m - 11:44(11:44/m) 137/152bpm 103cal 5.11/7.47mph 3) 1m - 10:11(10:11/m) 149/169bpm 101cal 5.89/6.76mph 4) 1m - 9:41(9:41/m) 166/175bpm 111cal 6.2/7.53mph 5) 1m - 10:03(10:03/m) 158/175bpm 104cal 5.97/6.8mph 6) 1m - 10:00(10:00/m) 160/180bpm 102cal 6/6.78mph 7) 1m - 13:18(13:18/m) 133/168bpm 100cal 4.51/6.85mph 8) 1m - 11:46(11:46/m) 146/186bpm 107cal 5.1/6.59mph 9) 1m - 12:26(12:26/m) 157/179bpm 116cal 4.82/7.06mph 10) 1m - 13:18(13:18/m) 151/174bpm 118cal 4.51/6.24mph 11) 1m - 10:35(10:35/m) 166/181bpm 116cal 5.67/6.51mph 12) 1m - 10:51(10:51/m) 165/178bpm 114cal 5.53/7.89mph 13) 1m - 10:30(10:30/m) 162/180bpm 100cal 5.71/7.45mph 14) 1m - 10:03(10:03/m) 161/171bpm 97cal 5.97/6.62mph 15) 1m - 26:09(26:09/m) 121/165bpm 153cal 2.3/6.37mph 16) 1m - 21:13(21:13/m) 121/153bpm 109cal 2.83/6.39mph 17) 0.94m - 9:42(10:20/m) 150/159bpm 95cal 5.81/7.33mph Add a comment	3.3mi, 32:56 Running - General Split Summary === 1) 1m - 10:22(10:22/m) 144/154bpm 100cal 5.78/6.39mph 2) 1m - 10:02(10:02/m) 145/164bpm 98cal 5.98/6.64mph 3) 1m - 9:52(9:52/m) 141/166bpm 84cal 6.08/8.33mph 4) 0.3m - 2:40(8:50/m) 141/146bpm 24cal 6.79/7.81mph Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
-	1.2mi, 53:48 Swimming - General Split Summary === 1) 0.05m - 1:22(29:25/m) 15cal 28/rpm 2.04/2.14mph 2) 0m - 2:14(/m) 3) 0.05m - 1:21(29:08/m) 15cal 27/rpm 2.06/2.27mph 4) 0m - 1:48(/m) 5) 0.06m - 1:47(28:38/m) 6) 0m - 42(/m) 7) 0.06m - 1:48(29:05/m) 8) 0m - 58(/m) 9) 0.06m - 1:48(28:57/m) 10) 0m - 1:09(/m) 11) 0.06m - 1:37(25:55/m) 12) 0m - 1:46(/m) 13) 0.06m - 1:56(31:09/m) 14) 0m - 1:21(/m) 15) 0.06m - 1:43(27:33/m) 16) 0m - 1:20(/m) 17) 0.06m - 1:44(27:51/m) 18) 0m - 2:43(/m) 19) 0.05m - 1:20(28:37/m) 15cal 28/rpm 2.1/2.34mph 20) 0m - 26(/m) 21) 0.05m - 1:26(30:48/m) 15cal 28/rpm 1.95/2.12mph 22) 0m - 20(/m) 23) 0.05m - 1:25(30:31/m) 15cal 28/rpm 1.97/2.26mph 24) 0m - 20(/m) 25) 0.05m - 1:26(30:52/m) 15cal 26/rpm 1.94/2.08mph 26) 0m - 19(/m) 27) 0.05m - 1:28(31:29/m) 15cal 28/rpm 1.91/2.06mph 28) 0m - 19(/m) 29) 0.05m - 1:26(30:46/m) 15cal 27/rpm 1.95/2.07mph 30) 0m - 19(/m) 31) 0.05m - 1:25(30:29/m) 15cal 27/rpm 1.97/2.06mph 32) 0m - 19(/m) 33) 0.05m - 1:27(31:00/m) 15cal 27/rpm 1.93/2.02mph 34) 0m - 20(/m) 35) 0.05m - 1:29(31:49/m) 15cal 28/rpm 1.89/2.09mph 36) 0m - 16(/m) 37) 0.05m - 1:27(31:14/m) 15cal 26/rpm 1.92/2.06mph 38) 0m - 20(/m) 39) 0.05m - 1:27(31:01/m) 16cal 26/rpm 1.93/2.3mph 40) 0m - 16(/m) 41) 0.05m - 1:25(30:18/m) 15cal 28/rpm 1.98/2.13mph 42) 0m - 11(/m) 43) 0.05m - 1:27(30:58/m) 15cal 26/rpm 1.94/2.22mph 44) 0m - 18(/m) 45) 0.05m - 1:28(31:29/m) 15cal 27/rpm 1.91/2.03mph 46) 0m - 34(/m) Add a comment 6.9mi, 1:06:50 Running - General Split Summary === 1) 1m - 9:34(9:34/m) 142/162bpm 94cal 6.28/7.43mph 2) 1m - 9:28(9:28/m) 162/169bpm 106cal 6.34/7.72mph 3) 1m - 9:29(9:29/m) 162/179bpm 103cal 6.32/6.99mph 4) 1m - 10:13(10:13/m) 161/171bpm 108cal 5.87/7.06mph 5) 1m - 10:10(10:10/m) 146/156bpm 86cal 5.9/7.18mph 6) 1m - 9:35(9:35/m) 162/174bpm 100cal 6.26/7.22mph 7) 0.87m - 8:20(9:36/m) 164/174bpm 91cal 6.25/7.26mph Add a comment	-	6.6mi, 59:18 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 134/147bpm 84cal 6.48/7.33mph 2) 1m - 9:15(9:15/m) 159/172bpm 102cal 6.48/7.35mph 3) 1m - 9:07(9:07/m) 165/171bpm 104cal 6.58/7.08mph 4) 1m - 8:57(8:57/m) 166/171bpm 101cal 6.7/7.45mph 5) 1m - 8:59(8:59/m) 163/171bpm 98cal 6.68/7.85mph 6) 1m - 8:42(8:42/m) 164/173bpm 95cal 6.9/8.2mph 7) 0.58m - 5:02(8:43/m) 167/174bpm 57cal 6.89/8.75mph Add a comment	-	2mi, 1:11:46 Swimming - General Split Summary === 1) 0.03m - 57(30:34/m) 10cal 27/rpm 1.96/2.17mph 2) 0m - 9(/m) 3) 0.03m - 58(31:01/m) 10cal 28/rpm 1.93/2.03mph 4) 0m - 9(/m) 5) 0.03m - 57(30:28/m) 10cal 29/rpm 1.97/2.13mph 6) 0m - 11(/m) 7) 0.03m - 57(30:19/m) 10cal 29/rpm 1.98/2.19mph 8) 0m - 8(/m) 9) 0.03m - 58(31:05/m) 10cal 27/rpm 1.93/2.12mph 10) 0m - 8(/m) 11) 0.03m - 58(31:06/m) 10cal 28/rpm 1.93/2.06mph 12) 0m - 10(/m) 13) 0.03m - 58(30:54/m) 10cal 28/rpm 1.94/2.07mph 14) 0m - 39(/m) 15) 0.06m - 1:54(30:41/m) 20cal 29/rpm 1.96/2.1mph 16) 0m - 13(/m) 17) 0.06m - 1:58(31:32/m) 20cal 29/rpm 1.9/2.13mph 18) 0m - 11(/m) 19) 0.06m - 1:56(31:15/m) 20cal 28/rpm 1.92/2.1mph 20) 0m - 12(/m) 21) 0.06m - 1:57(31:24/m) 20cal 28/rpm 1.91/2.23mph 22) 0m - 11(/m) 23) 0.06m - 1:58(31:41/m) 20cal 28/rpm 1.89/2.07mph 24) 0m - 11(/m) 25) 0.06m - 1:59(31:51/m) 20cal 28/rpm 1.88/2.01mph 26) 0m - 30(/m) 27) 0.12m - 3:53(31:16/m) 40cal 29/rpm 1.92/2.08mph 28) 0m - 12(/m) 29) 0.12m - 3:58(31:51/m) 40cal 28/rpm 1.88/2.26mph 30) 0m - 11(/m) 31) 0.12m - 3:57(31:47/m) 40cal 29/rpm 1.89/2.12mph 32) 0m - 11(/m) 33) 0.12m - 4:03(32:34/m) 40cal 28/rpm 1.84/2.16mph 34) 0m - 36(/m) 35) 0.28m - 9:01(32:16/m) 90cal 29/rpm 1.86/2.54mph 36) 0m - 19(/m) 37) 0.25m - 8:07(32:41/m) 80cal 29/rpm 1.84/2.03mph 38) 0m - 1:52(/m) 39) 0.42m - 13:12(31:27/m) 135cal 27/rpm 1.91/4.39mph 40) 0m - 48(/m) Add a comment	18.7mi, 3:27:25 Running - General Split Summary === 1) 1m - 10:30(10:30/m) 130/140bpm 89cal 5.72/7.14mph 2) 1m - 10:15(10:15/m) 159/168bpm 113cal 5.85/6.45mph 3) 1m - 9:15(9:15/m) 156/164bpm 98cal 6.49/7.1mph 4) 1m - 10:09(10:09/m) 161/169bpm 110cal 5.91/7.03mph 5) 1m - 9:52(9:52/m) 162/168bpm 106cal 6.08/7.49mph 6) 1m - 10:46(10:46/m) 165/184bpm 117cal 5.57/6.74mph 7) 1m - 10:07(10:07/m) 163/170bpm 107cal 5.93/7.66mph 8) 1m - 13:06(13:06/m) 154/176bpm 111cal 4.58/6.87mph 9) 1m - 9:43(9:43/m) 161/167bpm 99cal 6.17/6.99mph 10) 1m - 11:28(11:28/m) 159/170bpm 106cal 5.23/6.49mph 11) 1m - 10:31(10:31/m) 158/167bpm 91cal 5.71/7.18mph 12) 1m - 11:40(11:40/m) 161/174bpm 110cal 5.14/6.2mph 13) 1m - 11:34(11:34/m) 166/186bpm 117cal 5.19/6.24mph 14) 1m - 17:39(17:39/m) 140/163bpm 98cal 3.4/6.82mph 15) 1m - 12:10(12:10/m) 150/164bpm 96cal 4.93/7.18mph 16) 1m - 10:50(10:50/m) 160/175bpm 98cal 5.54/6.8mph 17) 1m - 10:13(10:13/m) 162/171bpm 97cal 5.87/6.82mph 18) 1m - 10:45(10:45/m) 160/169bpm 93cal 5.58/6.8mph 19) 0.7m - 6:53(9:48/m) 163/169bpm 67cal 6.12/7.66mph Add a comment
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
-	-	-	4.9mi, 45:29 Running - General Split Summary === 1) 1m - 9:13(9:13/m) 146/156bpm 93cal 6.51/7.47mph 2) 1m - 9:38(9:38/m) 143/164bpm 90cal 6.23/6.95mph 3) 1m - 9:23(9:23/m) 158/169bpm 102cal 6.4/8.08mph 4) 1m - 9:12(9:12/m) 161/169bpm 101cal 6.53/6.97mph 5) 0.86m - 8:03(9:20/m) 161/168bpm 87cal 6.42/6.95mph Add a comment	-	30mi, 5:41:27 Running - General Split Summary === 1) 1m - 10:56(10:56/m) 144/158bpm 100cal 5.48/6.26mph 2) 1m - 10:31(10:31/m) 152/170bpm 107cal 5.71/6.72mph 3) 1m - 9:53(9:53/m) 151/164bpm 100cal 6.07/6.51mph 4) 1m - 11:28(11:28/m) 147/165bpm 104cal 5.23/6.55mph 5) 1m - 11:34(11:34/m) 150/167bpm 103cal 5.19/6.57mph 6) 1m - 12:18(12:18/m) 136/165bpm 95cal 4.88/7.28mph 7) 1m - 10:27(10:27/m) 156/172bpm 106cal 5.74/6.68mph 8) 1m - 11:22(11:22/m) 153/164bpm 106cal 5.27/6.57mph 9) 1m - 11:08(11:08/m) 151/167bpm 98cal 5.39/6.41mph 10) 1m - 10:16(10:16/m) 161/169bpm 108cal 5.84/6.28mph 11) 1m - 10:31(10:31/m) 161/169bpm 108cal 5.71/6.2mph 12) 1m - 10:57(10:57/m) 159/167bpm 104cal 5.48/6.39mph 13) 1m - 11:50(11:50/m) 135/161bpm 73cal 5.07/6.99mph 14) 1m - 10:40(10:40/m) 161/178bpm 111cal 5.63/6.32mph 15) 1m - 10:33(10:33/m) 159/170bpm 98cal 5.69/6.76mph 16) 1m - 10:04(10:04/m) 162/172bpm 105cal 5.96/6.62mph 17) 1m - 10:54(10:54/m) 158/168bpm 104cal 5.51/6.3mph 18) 1m - 10:33(10:33/m) 155/173bpm 98cal 5.69/6.95mph 19) 1m - 10:26(10:26/m) 162/176bpm 105cal 5.76/6.26mph 20) 1m - 10:42(10:42/m) 161/171bpm 102cal 5.61/6.26mph 21) 1m - 11:18(11:18/m) 160/173bpm 103cal 5.31/6.68mph 22) 1m - 17:33(17:33/m) 147/175bpm 106cal 3.42/6.68mph 23) 1m - 10:31(10:31/m) 157/168bpm 92cal 5.7/6.3mph 24) 1m - 11:17(11:17/m) 162/177bpm 108cal 5.32/6.1mph 25) 1m - 12:48(12:48/m) 156/176bpm 105cal 4.69/6.51mph 26) 1m - 12:10(12:10/m) 156/172bpm 94cal 4.93/6.62mph 27) 1m - 15:23(15:23/m) 139/164bpm 85cal 3.9/6.24mph 28) 1m - 10:58(10:58/m) 162/180bpm 105cal 5.47/6.62mph 29) 1m - 11:01(11:01/m) 155/169bpm 84cal 5.44/6.47mph 30) 1m - 11:21(11:21/m) 163/175bpm 110cal 5.29/6.3mph 31) 0.01m - 3(8:47/m) 159/160bpm 6.83/5.72mph Add a comment	-
Mon 20th May May 20	Tue 21st May May 21	Wed 22nd May May 22	Thu 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26
-	1.5mi, 56:37 Swimming - General Split Summary === 1) 0.06m - 1:54(30:34/m) 20cal 29/rpm 1.96/2.25mph 2) 0m - 44(/m) 3) 0.06m - 1:47(28:39/m) 4) 0m - 26(/m) 5) 0.06m - 1:42(27:15/m) 6) 0m - 33(/m) 7) 0.09m - 3:26(36:50/m) 8) 0m - 38(/m) 9) 0.06m - 1:59(31:54/m) 10) 0m - 18(/m) 11) 0.06m - 1:56(31:10/m) 20cal 29/rpm 1.93/2.18mph 12) 0m - 2:59(/m) 13) 0.19m - 5:29(29:27/m) 60cal 30/rpm 2.04/2.38mph 14) 0m - 4(/m) 15) 0.06m - 1:57(31:17/m) 20cal 28/rpm 1.92/2.15mph 16) 0m - 3(/m) 17) 0.16m - 4:44(30:28/m) 50cal 30/rpm 1.97/2.23mph 18) 0m - 4(/m) 19) 0.06m - 2:01(32:23/m) 20cal 28/rpm 1.85/2.02mph 20) 0m - 3(/m) 21) 0.12m - 4:00(32:07/m) 40cal 30/rpm 1.87/2.04mph 22) 0m - 3(/m) 23) 0.06m - 2:07(34:03/m) 20cal 28/rpm 1.76/1.98mph 24) 0m - 3(/m) 25) 0.03m - 59(31:49/m) 10cal 29/rpm 1.89/2.02mph 26) 0m - 14(/m) 27) 0.06m - 1:58(31:34/m) 20cal 28/rpm 1.9/2.07mph 28) 0m - 1(/m) 29) 0.06m - 1:54(30:40/m) 20cal 27/rpm 1.96/2.45mph 30) 0m - 3(/m) 31) 0.06m - 1:57(31:29/m) 20cal 29/rpm 1.91/2.16mph 32) 0m - 25(/m) 33) 0.06m - 2:01(32:30/m) 20cal 29/rpm 1.85/2.04mph 34) 0m - 3(/m) 35) 0.03m - 1:02(33:25/m) 10cal 28/rpm 1.8/1.89mph 36) 0m - 1(/m) 37) 0.03m - 1:03(33:45/m) 10cal 27/rpm 1.78/1.8mph 38) 0m - 42(/m) 39) 0.09m - 3:03(32:47/m) 30cal 28/rpm 1.83/2.01mph 40) 0m - 51(/m) 41) 0.03m - 57(30:28/m) 10cal 27/rpm 1.97/2.1mph 42) 0m - 24(/m) Add a comment	-	6.5mi, 1:00:07 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 144/161bpm 92cal 6.54/7.31mph 2) 0.9m - 8:25(9:24/m) 156/162bpm 91cal 6.38/7.24mph 3) 0m - 6(27:57/m) 155/155bpm 1cal 2.15/4.97mph 4) 1m - 8:54(8:54/m) 154/167bpm 92cal 6.74/7.49mph 5) 1m - 9:04(9:04/m) 162/173bpm 99cal 6.62/7.37mph 6) 1m - 9:27(9:27/m) 162/172bpm 102cal 6.35/7.37mph 7) 1m - 9:18(9:18/m) 163/170bpm 101cal 6.46/7.28mph 8) 0.61m - 5:44(9:22/m) 164/169bpm 64cal 6.4/7.16mph Add a comment	1.2mi, 33:42 Swimming - General Split Summary === 1) 1.24m - 33:42(27:11/m) 382cal 26/36rpm 2.21/11.93mph Add a comment 5.9mi, 51:42 Running - General Split Summary === 1) 1m - 9:06(9:06/m) 139/153bpm 87cal 6.6/7.22mph 2) 1m - 8:56(8:56/m) 151/158bpm 96cal 6.71/7.06mph 3) 1m - 9:04(9:04/m) 154/165bpm 95cal 6.61/7.1mph 4) 1m - 8:48(8:48/m) 159/165bpm 94cal 6.82/7.58mph 5) 1m - 8:25(8:25/m) 158/172bpm 88cal 7.14/8.5mph 6) 0.89m - 7:23(8:20/m) 160/177bpm 79cal 7.21/8.12mph Add a comment	14.1mi, 2:25:14 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 145/167bpm 93cal 6.66/7.56mph 2) 1m - 9:14(9:14/m) 145/165bpm 91cal 6.5/7.22mph 3) 1m - 9:37(9:37/m) 158/164bpm 107cal 6.24/7.39mph 4) 1m - 9:16(9:16/m) 155/165bpm 98cal 6.48/6.87mph 5) 1m - 9:41(9:41/m) 157/174bpm 100cal 6.2/6.87mph 6) 1m - 9:50(9:50/m) 155/168bpm 100cal 6.11/6.95mph 7) 1m - 11:05(11:05/m) 151/168bpm 104cal 5.41/6.64mph 8) 1m - 10:35(10:35/m) 150/170bpm 88cal 5.67/6.55mph 9) 1m - 10:01(10:01/m) 159/169bpm 104cal 5.99/6.91mph 10) 1m - 10:49(10:49/m) 151/167bpm 91cal 5.54/6.72mph 11) 1m - 10:46(10:46/m) 145/164bpm 66cal 5.57/6.66mph 12) 1m - 11:02(11:02/m) 146/163bpm 80cal 5.44/6.64mph 13) 1m - 10:46(10:46/m) 156/169bpm 101cal 5.57/7.18mph 14) 1m - 12:12(12:12/m) 150/170bpm 101cal 4.92/6.7mph 15) 0.13m - 1:22(10:26/m) 165/176bpm 14cal 5.75/6.28mph Add a comment 1.5mi, 1:08:19 Swimming - General Split Summary === 1) 0.12m - 3:57(31:46/m) 40cal 29/rpm 1.89/2.01mph 2) 0m - 21(/m) 3) 0.06m - 2:01(32:23/m) 20cal 27/rpm 1.85/2.02mph 4) 0m - 42(/m) 5) 0.06m - 1:54(30:39/m) 20cal 30/rpm 1.96/2.27mph 6) 0m - 48(/m) 7) 0.03m - 1:02(33:18/m) 8) 0m - 54(/m) 9) 0.03m - 34(18:30/m) 10) 0m - 1:51(/m) 11) 0.03m - 59(31:51/m) 10cal 26/rpm 1.88/2.07mph 12) 0m - 1:52(/m) 13) 0.03m - 57(30:25/m) 14) 0m - 1:00(/m) 15) 0.03m - 54(28:48/m) 16) 0m - 1:32(/m) 17) 0.06m - 1:57(31:20/m) 18) 0m - 32(/m) 19) 0.06m - 1:46(28:23/m) 20) 0m - 1:05(/m) 21) 0.06m - 3:05(49:37/m) 22) 0m - 1:24(/m) 23) 0.22m - 6:47(31:13/m) 70cal 26/rpm 1.92/2.17mph 24) 0m - 2(/m) 25) 0m - 55(/m) 26) 0.03m - 54(28:59/m) 10cal 30/rpm 2.07/2.12mph 27) 0m - 15(/m) 28) 0.03m - 56(30:01/m) 10cal 28/rpm 2/2.15mph 29) 0m - 19(/m) 30) 0.03m - 56(29:49/m) 10cal 31/rpm 2.01/2.11mph 31) 0m - 17(/m) 32) 0.03m - 56(30:18/m) 10cal 30/rpm 1.98/2.02mph 33) 0m - 1:08(/m) 34) 0.19m - 5:41(30:28/m) 60cal 26/rpm 1.97/2.14mph 35) 0m - 39(/m) 36) 0.03m - 56(29:49/m) 10cal 31/rpm 2.01/2.07mph 37) 0m - 20(/m) 38) 0.03m - 56(30:12/m) 10cal 29/rpm 1.99/2.1mph 39) 0m - 19(/m) 40) 0.03m - 57(30:21/m) 10cal 32/rpm 1.98/2mph 41) 0m - 45(/m) 42) 0.12m - 3:53(31:15/m) 40cal 25/rpm 1.92/2.19mph 43) 0m - 31(/m) 44) 0.03m - 53(28:29/m) 10cal 29/rpm 2.1/2.27mph 45) 0m - 19(/m) 46) 0.03m - 56(30:05/m) 10cal 30/rpm 1.99/2mph 47) 0m - 27(/m) 48) 0.06m - 1:54(30:36/m) 20cal 27/rpm 1.96/2.11mph 49) 0m - 21(/m) 50) 0.02m - 26(27:41/m) 5cal 33/rpm 2.17/2.17mph 51) 0m - 35(/m) 52) 0.02m - 34(36:56/m) 5cal 24/rpm 1.62/1.62mph 53) 0m - 39(/m) 54) 0.02m - 27(28:58/m) 5cal 29/rpm 2.07/2.07mph 55) 0m - 36(/m) 56) 0.02m - 31(33:10/m) 5cal 23/rpm 1.81/1.81mph 57) 0m - 11(/m) Add a comment	-

Dist	Races	PB	WB	2005	2006	2007	2008	2011	2012	2013	2014	2015	2016	2017	2018
5km	19	25:15	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	51.63				33:30 51.63
7km	1	46:15	46.16						46:15 46.16
5mi	19	43:10	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	49.94			56:00 49.94
6mi	1	54:24	54.77							54:24 54.77
10km	11	52:51	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	60.83	1:03:23 53.71					1:02:00 56.25				58:28 60.83
10mi	3	1:27:58	58.02									1:27:58 58.02		1:30:43 56.95
13.1mi	14	1:56:03	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
15mi	2	2:34:08	50.53											2:34:08 50.53	2:45:12 47.45
18mi	1	3:21:04	47.84											3:21:04 47.84
20mi	3	3:13:14	54.52			3:13:14 53.33							3:16:38 53.93		3:17:45 54.52
26.2mi	6	4:17:07	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	40.55										5:55:50 40.55
26.8mi	1	5:20:37	45.98											5:20:37 45.98
27mi	2	5:19:02	46.55											5:19:02 46.55	5:54:25 42.38
30mi	2	5:17:34	51.43										5:17:34 51.43		6:27:55 43.02
32.2mi	1	10:13:53	29.20												10:13:53 29.20
100km	1	16:24:47	34.71											16:24:47 34.71

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

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