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Lills F40

About

Race Times

All Races

Mileage

Training

Blog

Stowmarket Striders RC, Run For Your Life (RFYL)

Races
114
Miles
8403
Miles
455
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!

Current Status

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

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This user has collected 102 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	5.3	0	0	0	77.9
2019	94	96	32	96	145	119	132	108	69	0	0	0	891
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

Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27
-	0mi, 21:11 Cross-Training - Other Split Summary === 1) 0m - 21:11(/m) 112/145bpm 132cal Add a comment	1mi, 32:27 Swimming - General Split Summary === 1) 1.04m - 32:27(31:10/m) 321cal 21/36rpm 1.93/10.47mph Add a comment 6mi, 53:59 Running - General Split Summary === 1) 1m - 9:11(9:11/m) 135/147bpm 87cal 6.53/7.64mph 2) 1m - 8:50(8:50/m) 144/155bpm 90cal 6.8/7.2mph 3) 1m - 9:01(9:01/m) 151/161bpm 96cal 6.66/7.45mph 4) 1m - 8:52(8:52/m) 151/162bpm 92cal 6.77/7.7mph 5) 1m - 8:56(8:56/m) 145/155bpm 83cal 6.72/7.83mph 6) 1m - 8:50(8:50/m) 149/155bpm 87cal 6.79/8.12mph 7) 0.03m - 19(9:34/m) 146/150bpm 2cal 6.27/7.1mph Add a comment	1.8mi, 1:08:23 Swimming - General Split Summary === 1) 0.12m - 3:32(28:29/m) 40cal 26/rpm 2.11/2.59mph 2) 0m - 1:01(/m) 3) 0.09m - 2:37(28:08/m) 30cal 27/rpm 2.13/2.41mph 4) 0m - 1:08(/m) 5) 0.06m - 1:58(31:35/m) 20cal 28/rpm 1.9/2.07mph 6) 0m - 34(/m) 7) 0.06m - 2:00(32:19/m) 20cal 27/rpm 1.86/1.94mph 8) 0m - 44(/m) 9) 0.06m - 1:43(27:35/m) 20cal 26/rpm 2.17/2.34mph 10) 0m - 40(/m) 11) 0.06m - 2:03(33:00/m) 12) 0m - 33(/m) 13) 0.06m - 1:52(30:06/m) 14) 0m - 38(/m) 15) 0.12m - 3:25(27:32/m) 16) 0m - 2:41(/m) 17) 0.06m - 1:37(26:07/m) 20cal 28/rpm 2.3/2.47mph 18) 0m - 31(/m) 19) 0.09m - 2:28(26:31/m) 30cal 28/rpm 2.26/2.42mph 20) 0m - 44(/m) 21) 0.12m - 3:22(27:03/m) 40cal 27/rpm 2.22/2.41mph 22) 0m - 54(/m) 23) 0.12m - 3:23(27:17/m) 40cal 27/rpm 2.2/2.4mph 24) 0m - 53(/m) 25) 0.09m - 2:32(27:15/m) 30cal 28/rpm 2.2/2.41mph 26) 0m - 40(/m) 27) 0.06m - 1:41(27:00/m) 20cal 27/rpm 2.22/2.55mph 28) 0m - 1:44(/m) 29) 0.06m - 1:57(31:25/m) 20cal 29/rpm 1.91/2mph 30) 0m - 15(/m) 31) 0.09m - 3:01(32:21/m) 30cal 30/rpm 1.85/2.1mph 32) 0m - 17(/m) 33) 0.12m - 4:04(32:43/m) 40cal 29/rpm 1.83/1.98mph 34) 0m - 54(/m) 35) 0.12m - 3:59(32:01/m) 40cal 29/rpm 1.87/2.05mph 36) 0m - 25(/m) 37) 0.09m - 3:03(32:38/m) 30cal 28/rpm 1.84/1.99mph 38) 0m - 16(/m) 39) 0.06m - 2:01(32:27/m) 20cal 27/rpm 1.85/2.11mph 40) 0m - 33(/m) Add a comment	0.8mi, 35:57 Swimming - General Split Summary === 1) 0.8m - 35:57(45:06/m) 243cal 23/36rpm 1.33/6.97mph Add a comment	1.7mi, 1:01:03 Swimming - General Split Summary === 1) 1.71m - 1:01:03(35:47/m) 511cal 27/44rpm 1.68/10.21mph Add a comment 1.2mi, 31:05 Swimming - General Split Summary === 1) 1.19m - 31:05(26:08/m) 362cal 25/30rpm 2.3/6.43mph Add a comment 1.2mi, 22:17 Cross-Training - Walking Split Summary === 1) 1m - 19:07(19:07/m) 93/98bpm 88cal 56/70rpm 3.14/3.51mph 2) 0.16m - 3:10(19:24/m) 92/97bpm 14cal 54/60rpm 3.09/3.42mph Add a comment	0.1mi, 10:54 Swimming - General Split Summary === 1) 0.07m - 10:54(2:39:03/m) 17cal 5/36rpm 0.38/6.18mph Add a comment 0.2mi, 6:19 Swimming - General Split Summary === 1) 0.16m - 6:19(38:47/m) 47cal 26/48rpm 1.55/2.83mph Add a comment 0.2mi, 13:23 Swimming - General Split Summary === 1) 0.16m - 13:23(1:25:40/m) 43cal 12/35rpm 0.7/4.97mph Add a comment 8mi, 1:12:46 Running - General Split Summary === 1) 1m - 8:55(8:55/m) 144/157bpm 95cal 6.72/7.35mph 2) 1m - 8:48(8:48/m) 153/160bpm 98cal 6.82/7.39mph 3) 1m - 9:01(9:01/m) 156/160bpm 102cal 6.66/6.87mph 4) 1m - 8:54(8:54/m) 156/162bpm 97cal 6.75/7.28mph 5) 1m - 9:11(9:11/m) 156/161bpm 101cal 6.53/7.2mph 6) 1m - 9:01(9:01/m) 157/168bpm 96cal 6.65/7.6mph 7) 1m - 9:20(9:20/m) 152/163bpm 96cal 6.42/6.97mph 8) 1m - 9:13(9:13/m) 157/162bpm 104cal 6.51/7.41mph 9) 0.03m - 22(11:05/m) 157/158bpm 4cal 5.41/6.7mph Add a comment
Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3
-	8mi, 1:14:49 Running - General Split Summary === 1) 1m - 9:13(9:13/m) 139/150bpm 93cal 6.52/7.03mph 2) 1m - 9:16(9:16/m) 141/157bpm 91cal 6.47/7.01mph 3) 1m - 9:21(9:21/m) 150/158bpm 102cal 6.42/7.85mph 4) 1m - 9:18(9:18/m) 149/166bpm 96cal 6.45/7.45mph 5) 1m - 9:17(9:17/m) 156/161bpm 104cal 6.46/7.22mph 6) 1m - 9:21(9:21/m) 151/162bpm 96cal 6.42/7.24mph 7) 1m - 9:20(9:20/m) 155/161bpm 100cal 6.43/6.99mph 8) 1m - 9:30(9:30/m) 157/162bpm 105cal 6.31/7.12mph 9) 0.02m - 13(9:47/m) 156/157bpm 2cal 6.13/5.57mph Add a comment	5.8mi, 51:24 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 139/160bpm 91cal 6.61/7.08mph 2) 1m - 8:53(8:53/m) 161/173bpm 104cal 6.76/7.33mph 3) 1m - 9:04(9:04/m) 168/175bpm 111cal 6.62/7.14mph 4) 1m - 8:51(8:51/m) 166/173bpm 106cal 6.78/8.31mph 5) 1m - 8:35(8:35/m) 158/169bpm 94cal 6.99/7.76mph 6) 0.82m - 6:57(8:29/m) 158/172bpm 76cal 7.07/7.72mph Add a comment	0.2mi, 12:29 Swimming - General Split Summary === 1) 0.15m - 12:29(1:20:45/m) 43cal 14/40rpm 0.74/15.29mph Add a comment 1.5mi, 1:08:51 Swimming - General Split Summary === 1) 0.05m - 1:27(31:05/m) 15cal 29/rpm 1.93/2.06mph 2) 0m - 4:30(/m) 3) 0.05m - 1:27(31:02/m) 15cal 29/rpm 1.93/1.99mph 4) 0m - 1:16(/m) 5) 0.12m - 3:31(28:14/m) 6) 0m - 1:08(/m) 7) 0.12m - 3:38(29:16/m) 8) 0m - 1:16(/m) 9) 0.09m - 3:33(38:04/m) 10) 0m - 1:42(/m) 11) 0.03m - 12(6:27/m) 12) 0m - 1:27(/m) 13) 0.06m - 1:55(30:48/m) 20cal 27/rpm 1.95/2.14mph 14) 0m - 7(/m) 15) 0.06m - 2:01(32:30/m) 20cal 29/rpm 1.85/1.99mph 16) 0m - 18(/m) 17) 0.06m - 2:02(32:40/m) 20cal 27/rpm 1.84/1.89mph 18) 0m - 1:09(/m) 19) 0.06m - 1:59(31:51/m) 20cal 29/rpm 1.88/1.95mph 20) 0m - 50(/m) 21) 0.06m - 1:57(31:25/m) 20cal 31/rpm 1.91/2mph 22) 0m - 1:57(/m) 23) 0.06m - 1:53(30:20/m) 20cal 29/rpm 1.98/2.14mph 24) 0m - 15(/m) 25) 0.12m - 4:01(32:17/m) 40cal 29/rpm 1.86/2mph 26) 0m - 25(/m) 27) 0.06m - 2:00(32:16/m) 20cal 28/rpm 1.86/1.94mph 28) 0m - 16(/m) 29) 0.12m - 4:09(33:22/m) 40cal 30/rpm 1.8/1.97mph 30) 0m - 42(/m) 31) 0.06m - 2:00(32:18/m) 20cal 28/rpm 1.86/1.97mph 32) 0m - 19(/m) 33) 0.12m - 4:13(33:55/m) 40cal 28/rpm 1.77/2.04mph 34) 0m - 26(/m) 35) 0.06m - 2:03(32:55/m) 20cal 30/rpm 1.82/2mph 36) 0m - 15(/m) 37) 0.12m - 4:14(34:03/m) 40cal 28/rpm 1.76/1.85mph 38) 0m - 2:20(/m) Add a comment	-	0.8mi, 25:06 Swimming - General Split Summary === 1) 0.82m - 25:06(30:47/m) 250cal 27/35rpm 1.95/4.34mph Add a comment 0.8mi, 15:31 Cross-Training - Walking Split Summary === 1) 0.75m - 15:31(20:43/m) 99/114bpm 68cal 55/61rpm 2.9/3.34mph Add a comment 5.2mi, 46:36 Running - General Split Summary === 1) 1m - 9:09(9:09/m) 139/155bpm 90cal 6.55/7.81mph 2) 1m - 8:57(8:57/m) 156/167bpm 101cal 6.71/7.45mph 3) 1m - 9:04(9:04/m) 161/168bpm 104cal 6.62/7.01mph 4) 1m - 8:58(8:58/m) 154/166bpm 96cal 6.69/7.41mph 5) 1m - 8:58(8:58/m) 146/164bpm 85cal 6.69/7.78mph 6) 0.16m - 1:31(9:40/m) 154/160bpm 16cal 6.21/6.91mph Add a comment	3.2mi, 29:29 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 131/149bpm 84cal 6.46/10.48mph 2) 1m - 8:29(8:29/m) 127/164bpm 64cal 7.07/10.16mph 3) 1m - 9:41(9:41/m) 153/170bpm 103cal 6.19/7.95mph 4) 0.21m - 2:01(9:31/m) 160/164bpm 24cal 6.3/6.7mph Add a comment
Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10
0.4mi, 3:29 Running - General Split Summary === 1) 0.36m - 3:29(9:43/m) 121/137bpm 27cal 6.18/7.76mph Add a comment 9mi, 1:18:54 Running - General Split Summary === 1) 1m - 8:43(8:43/m) 148/160bpm 95cal 6.89/7.64mph 2) 1m - 8:32(8:32/m) 158/162bpm 99cal 7.03/7.39mph 3) 1m - 8:40(8:40/m) 158/167bpm 98cal 6.92/7.35mph 4) 1m - 8:46(8:46/m) 157/168bpm 96cal 6.85/7.51mph 5) 1m - 8:46(8:46/m) 156/167bpm 91cal 6.84/7.39mph 6) 1m - 8:55(8:55/m) 164/173bpm 105cal 6.72/7.2mph 7) 1m - 8:40(8:40/m) 163/169bpm 99cal 6.92/7.41mph 8) 1m - 8:52(8:52/m) 160/173bpm 95cal 6.77/7.89mph 9) 1m - 8:44(8:44/m) 165/172bpm 101cal 6.87/7.89mph 10) 0.03m - 16(9:30/m) 173/175bpm 3cal 6.32/6.87mph Add a comment	-	18.3mi, 3:08:52 Running - General Split Summary === 1) 1m - 9:29(9:29/m) 143/153bpm 100cal 6.33/6.68mph 2) 1m - 9:22(9:22/m) 150/157bpm 104cal 6.41/6.64mph 3) 1m - 9:31(9:31/m) 152/157bpm 106cal 6.3/6.66mph 4) 1m - 9:31(9:31/m) 155/157bpm 107cal 6.31/6.57mph 5) 1m - 9:28(9:28/m) 152/161bpm 99cal 6.33/7.12mph 6) 1m - 9:33(9:33/m) 160/169bpm 109cal 6.29/7.99mph 7) 1m - 10:03(10:03/m) 156/166bpm 105cal 5.97/6.68mph 8) 1m - 9:57(9:57/m) 154/166bpm 98cal 6.03/6.99mph 9) 1m - 10:00(10:00/m) 158/166bpm 104cal 6/6.51mph 10) 1m - 9:40(9:40/m) 153/159bpm 85cal 6.21/6.89mph 11) 1m - 10:24(10:24/m) 157/166bpm 104cal 5.77/6.49mph 12) 1m - 9:47(9:47/m) 156/169bpm 89cal 6.13/6.62mph 13) 1m - 10:01(10:01/m) 152/164bpm 78cal 5.99/6.93mph 14) 1m - 10:54(10:54/m) 149/162bpm 75cal 5.51/6.72mph 15) 1m - 11:36(11:36/m) 144/160bpm 78cal 5.17/6.68mph 16) 1m - 12:43(12:43/m) 139/155bpm 71cal 4.72/6.85mph 17) 1m - 11:38(11:38/m) 145/158bpm 79cal 5.16/6.8mph 18) 1m - 11:55(11:55/m) 141/154bpm 63cal 5.03/6.91mph 19) 0.31m - 3:21(10:53/m) 146/156bpm 21cal 5.51/6.37mph Add a comment	1.6mi, 1:02:35 Swimming - General Split Summary === 1) 0.17m - 5:08(30:03/m) 55cal 28/rpm 2/4.5mph 2) 0m - 1:20(/m) 3) 0.06m - 1:44(27:54/m) 4) 0m - 20(/m) 5) 0.06m - 1:46(28:20/m) 6) 0m - 56(/m) 7) 0.06m - 1:48(29:04/m) 8) 0m - 1:38(/m) 9) 0.19m - 6:19(33:54/m) 10) 0m - 2:25(/m) 11) 0.06m - 1:55(30:44/m) 20cal 29/rpm 1.95/2.54mph 12) 0m - 10(/m) 13) 0.06m - 1:54(30:42/m) 20cal 29/rpm 1.96/2.14mph 14) 0m - 9(/m) 15) 0.06m - 1:56(31:06/m) 20cal 28/rpm 1.93/2.04mph 16) 0m - 1:51(/m) 17) 0m - 1(/m) 18) 0m - 1(/m) 19) 0m - 27(/m) 20) 0.19m - 6:01(32:19/m) 60cal 27/rpm 1.86/2.19mph 21) 0m - 46(/m) 22) 0.19m - 6:04(32:32/m) 61cal 27/rpm 1.85/2.14mph 23) 0m - 1:09(/m) 24) 0.19m - 6:03(32:25/m) 60cal 28/rpm 1.85/2.1mph 25) 0m - 37(/m) 26) 0.19m - 6:11(33:13/m) 61cal 28/rpm 1.81/1.92mph 27) 0m - 40(/m) 28) 0.06m - 1:53(30:14/m) 20cal 29/rpm 1.98/2.13mph 29) 0m - 2(/m) 30) 0.03m - 1:02(33:15/m) 10cal 27/rpm 1.8/2.12mph 31) 0m - 15(/m) Add a comment	6.4mi, 59:24 Running - General Split Summary === 1) 1m - 9:12(9:12/m) 149/159bpm 99cal 6.52/7.03mph 2) 1m - 9:18(9:18/m) 147/159bpm 95cal 6.46/7.08mph 3) 1m - 9:33(9:33/m) 160/171bpm 109cal 6.29/6.72mph 4) 1m - 9:29(9:29/m) 155/164bpm 101cal 6.32/7.31mph 5) 1m - 9:33(9:33/m) 162/166bpm 108cal 6.28/7.12mph 6) 1m - 8:59(8:59/m) 151/164bpm 91cal 6.68/7.22mph 7) 0.36m - 3:20(9:16/m) 161/163bpm 38cal 6.47/6.99mph Add a comment	-	8mi, 1:12:22 Running - General Split Summary === 1) 1m - 9:00(9:00/m) 140/159bpm 88cal 6.67/7.2mph 2) 1m - 9:10(9:10/m) 155/159bpm 102cal 6.54/6.91mph 3) 1m - 9:02(9:02/m) 157/163bpm 101cal 6.64/7.43mph 4) 1m - 8:56(8:56/m) 159/162bpm 100cal 6.72/7.28mph 5) 1m - 9:05(9:05/m) 159/163bpm 101cal 6.61/7.24mph 6) 1m - 9:04(9:04/m) 161/167bpm 101cal 6.62/7.81mph 7) 1m - 8:59(8:59/m) 163/167bpm 102cal 6.68/7.72mph 8) 1m - 9:02(9:02/m) 161/166bpm 100cal 6.64/7.35mph 9) 0.01m - 4(8:31/m) 162/162bpm 7.04/6.1mph Add a comment
Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
-	5.2mi, 47:59 Running - General Split Summary === 1) 1m - 8:59(8:59/m) 143/155bpm 91cal 6.67/7.37mph 2) 1m - 9:01(9:01/m) 152/157bpm 98cal 6.65/7.62mph 3) 1m - 10:13(10:13/m) 156/166bpm 109cal 5.88/6.95mph 4) 1m - 8:57(8:57/m) 158/164bpm 101cal 6.7/7.03mph 5) 1m - 8:58(8:58/m) 158/166bpm 96cal 6.69/7.28mph 6) 0.2m - 1:50(9:12/m) 164/167bpm 21cal 6.52/6.8mph Add a comment	1.1mi, 37:03 Swimming - General Split Summary === 1) 1.11m - 37:03(33:28/m) 332cal 28/40rpm 1.79/4.42mph Add a comment	1.8mi, 1:11:14 Swimming - General Split Summary === 1) 0.06m - 2:00(32:03/m) 20cal 28/rpm 1.87/2.04mph 2) 0m - 10(/m) 3) 0.06m - 2:00(32:08/m) 20cal 29/rpm 1.87/2.09mph 4) 0m - 8(/m) 5) 0.06m - 2:01(32:21/m) 20cal 29/rpm 1.85/2.24mph 6) 0m - 56(/m) 7) 0.12m - 3:59(32:05/m) 40cal 29/rpm 1.87/2.04mph 8) 0m - 35(/m) 9) 0.12m - 4:00(32:12/m) 40cal 30/rpm 1.86/2.38mph 10) 0m - 13(/m) 11) 0.12m - 4:06(32:59/m) 40cal 30/rpm 1.82/1.93mph 12) 0m - 16(/m) 13) 0.12m - 4:08(33:18/m) 40cal 29/rpm 1.8/1.88mph 14) 0m - 1:53(/m) 15) 0.19m - 5:59(32:08/m) 60cal 30/rpm 1.87/2.08mph 16) 0m - 26(/m) 17) 0.19m - 6:07(32:49/m) 60cal 30/rpm 1.83/1.94mph 18) 0m - 29(/m) 19) 0.19m - 6:09(32:57/m) 60cal 30/rpm 1.82/2.59mph 20) 0m - 43(/m) 21) 0.19m - 6:13(33:24/m) 60cal 29/rpm 1.8/2.05mph 22) 0m - 1:43(/m) 23) 0.06m - 2:03(32:53/m) 20cal 29/rpm 1.83/1.99mph 24) 0m - 12(/m) 25) 0.06m - 2:03(33:01/m) 20cal 29/rpm 1.82/2.01mph 26) 0m - 18(/m) 27) 0.06m - 2:05(33:35/m) 20cal 29/rpm 1.79/1.94mph 28) 0m - 31(/m) 29) 0.06m - 2:04(33:21/m) 20cal 29/rpm 1.8/1.89mph 30) 0m - 32(/m) 31) 0.06m - 2:05(33:31/m) 20cal 30/rpm 1.79/1.84mph 32) 0m - 2(/m) 33) 0.06m - 2:05(33:37/m) 20cal 28/rpm 1.79/1.99mph 34) 0m - 2:59(/m) Add a comment	13.1mi, 2:00:50 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 140/154bpm 87cal 6.86/8.06mph 2) 1m - 8:31(8:31/m) 153/161bpm 94cal 7.04/8.01mph 3) 1m - 8:38(8:38/m) 155/162bpm 95cal 6.95/7.56mph 4) 1m - 8:33(8:33/m) 158/163bpm 96cal 7.01/7.49mph 5) 1m - 8:50(8:50/m) 159/162bpm 99cal 6.79/7.56mph 6) 1m - 9:03(9:03/m) 162/165bpm 103cal 6.63/7.24mph 7) 1m - 9:05(9:05/m) 162/168bpm 103cal 6.61/7.64mph 8) 1m - 8:55(8:55/m) 163/166bpm 101cal 6.73/7.08mph 9) 1m - 9:32(9:32/m) 161/165bpm 103cal 6.3/7.31mph 10) 1m - 9:45(9:45/m) 162/167bpm 103cal 6.15/7.1mph 11) 1m - 9:22(9:22/m) 161/172bpm 97cal 6.41/7.76mph 12) 1m - 10:13(10:13/m) 163/170bpm 106cal 5.88/7.37mph 13) 1m - 10:28(10:28/m) 158/170bpm 95cal 5.74/7.99mph 14) 0.14m - 1:11(8:12/m) 170/175bpm 14cal 7.32/7.2mph 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	14	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
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
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 - Stowmarket	5mi	4 Dec	56:13	42.33%
Suffolk Winter XC League - Woodbridge	5mi	4 Dec	46:26	52.17%
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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