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FrightenedMan M60

About

Race Times

All Races

Mileage

Training

FERC

Races
124
Miles
13314
Miles
3347
WAVA
74.16%
Mile
6:10
5k
21:24
5M
34:55
10k
43:26
10M
1:14:58
Half
1:34:04
Mara
3:44:13

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Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	72	101	100	111	122	47	47	48	46	0	0	0	694
2020	0	0	0	0	0	15	167	155	181	0	0	0	518
2019	85	73	89	65	81	89	87	95	101	85	100	79	1028
2019	0	0	0	18	19	0	0	0	0	0	0	0	37
2018	100	61	86	80	82	51	35	40	45	70	69	67	786
2018	0	0	0	18	34	21	17	9	9	0	0	0	107
2017	64	74	79	81	94	59	53	62	97	104	78	116	960
2017	0	0	0	29	0	38	0	34	0	0	0	0	100
2016	75	76	81	92	82	95	105	81	107	100	85	69	1048
2016	0	0	0	24	65	18	67	29	0	33	0	0	235
2015	92	57	57	89	100	96	120	93	78	85	85	81	1032
2015	0	0	25	49	31	0	0	13	74	32	0	0	225
2014	7	21	59	63	26	35	75	67	77	36	30	47	542
2014	114	77	82	30	92	31	98	73	79	85	19	21	799
2013	112	27	116	90	127	120	120	113	95	100	62	16	1099
2013	0	0	0	13	24	0	0	0	33	0	0	9	79
2012	14	36	53	61	45	10	62	79	85	86	86	135	751
2012	68	0	49	0	33	0	46	33	0	0	0	0	229
2011	73	100	90	110	91	87	28	62	69	23	12	19	764
2011	0	0	32	52	0	0	133	70	40	83	121	51	582
2010	24	50	71	51	87	5	43	44	75	105	115	92	762
2010	16	18	0	31	0	0	23	73	29	0	0	0	191
2009	126	111	52	45	120	120	55	67	65	86	34	38	917
2009	0	0	0	10	80	0	0	51	33	0	0	0	174
2008	90	96	151	150	120	160	160	126	100	101	146	112	1511
2008	0	0	0	43	0	0	0	0	0	0	0	0	43
2007	79	49	71	88	128	124	133	130	134	145	124	121	1326
2007	0	0	0	0	0	0	0	28	0	0	0	0	28
2006	0	0	0	0	0	0	0	0	0	26	10	8	44
2005	0	0	0	0	5	6	0	0	12	26	0	0	50

Sun 23rd Aug Aug 23	Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29
13.5mi, 1:07:29 Cycling - General Split Summary === 1) 1m - 5:52(5:52/m) 123/140bpm 47cal 10.22/15.59mph 2) 1m - 4:38(4:38/m) 129/136bpm 40cal 12.97/16.03mph 3) 1m - 4:52(4:52/m) 139/145bpm 49cal 12.35/15.26mph 4) 1m - 4:02(4:02/m) 139/144bpm 40cal 14.85/16.49mph 5) 1m - 6:00(6:00/m) 133/149bpm 49cal 10.01/18.3mph 6) 1m - 4:44(4:44/m) 134/146bpm 38cal 12.69/19.73mph 7) 1m - 5:46(5:46/m) 131/146bpm 43cal 10.41/20.83mph 8) 1m - 3:49(3:49/m) 133/146bpm 28cal 15.75/25.13mph 9) 1m - 3:30(3:30/m) 140/149bpm 33cal 17.11/24.32mph 10) 1m - 3:05(3:05/m) 143/148bpm 30cal 19.49/25.11mph 11) 1m - 5:32(5:32/m) 129/149bpm 38cal 10.83/19.89mph 12) 1m - 9:08(9:08/m) 131/146bpm 66cal 6.56/19.08mph 13) 1m - 5:04(5:04/m) 132/144bpm 34cal 11.85/29.05mph 14) 0.46m - 1:28(3:12/m) 126/135bpm 7cal 18.79/31.06mph Add a comment	3.2mi, 30:07 Running - General Split Summary === 1) 1m - 9:30(9:30/m) 131/154bpm 95cal 6.32/8.22mph 2) 1m - 9:24(9:24/m) 145/156bpm 104cal 6.38/7.72mph 3) 1m - 9:39(9:39/m) 151/158bpm 111cal 6.21/7.28mph 4) 0.2m - 1:34(7:41/m) 157/161bpm 18cal 7.8/10.44mph Add a comment 3.4mi, 36:25 Cross-Training - Other Split Summary === 1) 1m - 10:22(10:22/m) 137/167bpm 101cal 84/91rpm 5.79/0mph 2) 1m - 9:55(9:55/m) 145/158bpm 103cal 84/88rpm 6.05/0mph 3) 1m - 9:40(9:40/m) 151/163bpm 104cal 84/87rpm 6.21/0mph 4) 0.4m - 6:28(16:17/m) 139/164bpm 52cal 66/88rpm 3.69/0mph Add a comment 4.3mi, 1:39:06 Cross-Training - Walking Split Summary === 1) 1m - 26:47(26:47/m) 100/139bpm 140cal 59/104rpm 2.24/0mph 2) 1m - 19:25(19:25/m) 105/141bpm 111cal 57/65rpm 3.09/0mph 3) 1m - 18:51(18:51/m) 101/123bpm 103cal 59/117rpm 3.18/0mph 4) 1m - 21:16(21:16/m) 97/117bpm 114cal 56/61rpm 2.82/0mph 5) 0.32m - 12:47(40:00/m) 106/128bpm 58cal 57/62rpm 1.5/0mph Add a comment	5mi, 3:01:19 Cross-Training - Walking Split Summary === 1) 1m - 22:22(22:22/m) 96/115bpm 112cal 53/61rpm 2.68/0mph 2) 1m - 23:00(23:00/m) 99/115bpm 110cal 52/62rpm 2.61/0mph 3) 1m - 18:55(18:55/m) 101/119bpm 101cal 55/62rpm 3.17/0mph 4) 1m - 38:01(38:01/m) 93/113bpm 126cal 57/111rpm 1.58/0mph 5) 1m - 1:18:50(1:18:50/m) 72/120bpm 134cal 59/74rpm 0.76/0mph 6) 0.02m - 11(10:49/m) 101/103bpm 59/59rpm 5.55/0mph Add a comment	0.7mi, 6:35 Running - General Split Summary === 1) 0.66m - 6:35(9:57/m) 141/157bpm 72cal 6.03/9.35mph Add a comment 3.5mi, 29:38 Running - General Split Summary === 1) 1m - 8:29(8:29/m) 136/149bpm 86cal 7.08/8.41mph 2) 1m - 8:11(8:11/m) 147/152bpm 92cal 7.33/8.22mph 3) 1m - 8:47(8:47/m) 154/158bpm 104cal 6.83/10.14mph 4) 0.52m - 4:11(8:06/m) 160/162bpm 51cal 7.41/14.17mph Add a comment 5mi, 1:59:40 Cross-Training - Walking Split Summary === 1) 1m - 19:27(19:27/m) 101/132bpm 107cal 59/88rpm 3.08/0mph 2) 1m - 21:01(21:01/m) 99/128bpm 110cal 57/64rpm 2.85/0mph 3) 1m - 22:03(22:03/m) 95/128bpm 111cal 61/124rpm 2.72/0mph 4) 1m - 29:08(29:08/m) 92/132bpm 130cal 55/62rpm 2.06/0mph 5) 1m - 27:53(27:53/m) 91/106bpm 120cal 59/65rpm 2.15/0mph 6) 0.01m - 7(16:29/m) 97/97bpm 58/59rpm 3.64/0mph Add a comment	3mi, 51:23 Cross-Training - Walking Split Summary === 1) 1m - 16:41(16:41/m) 96/141bpm 102cal 63/88rpm 3.6/0mph 2) 1m - 17:26(17:26/m) 106/139bpm 111cal 63/86rpm 3.44/0mph 3) 1m - 17:11(17:11/m) 106/145bpm 108cal 62/87rpm 3.49/0mph 4) 0m - 5(39:21/m) 103/103bpm 56/57rpm 1.53/0mph Add a comment	3mi, 1:50:43 Cross-Training - Walking Split Summary === 1) 1m - 20:17(20:17/m) 96/116bpm 107cal 56/63rpm 2.96/0mph 2) 1m - 29:26(29:26/m) 100/124bpm 128cal 54/59rpm 2.04/0mph 3) 1m - 1:00:56(1:00:56/m) 73/129bpm 157cal 59/61rpm 0.98/0mph 4) 0.01m - 5(6:45/m) 80/81bpm 59/59rpm 8.9/0mph Add a comment 3mi, 1:37:55 Cross-Training - Walking Split Summary === 1) 1m - 31:20(31:20/m) 101/129bpm 143cal 52/79rpm 1.91/0mph 2) 1m - 23:56(23:56/m) 106/138bpm 114cal 54/64rpm 2.51/0mph 3) 1m - 42:37(42:37/m) 78/119bpm 121cal 54/60rpm 1.41/0mph 4) 0m - 3(15:48/m) 61/61bpm 54/60rpm 3.8/0mph Add a comment 3.1mi, 1:07:40 Cross-Training - Walking Split Summary === 1) 1m - 22:05(22:05/m) 95/131bpm 112cal 57/78rpm 2.72/0mph 2) 1m - 19:09(19:09/m) 94/134bpm 104cal 55/60rpm 3.13/0mph 3) 1m - 24:15(24:15/m) 102/140bpm 125cal 55/63rpm 2.47/0mph 4) 0.12m - 2:12(18:28/m) 88/101bpm 11cal 58/61rpm 3.25/0mph Add a comment	3.6mi, 1:42:42 Cross-Training - Other Split Summary === 1) 1m - 15:42(15:42/m) 114/145bpm 109cal 79/89rpm 3.82/0mph 2) 1m - 9:10(9:10/m) 144/159bpm 94cal 83/88rpm 6.54/0mph 3) 1m - 9:18(9:18/m) 150/174bpm 100cal 84/89rpm 6.46/0mph 4) 0.61m - 1:08:32(1:52:14/m) 99/168bpm 91cal 68/88rpm 0.53/0mph Add a comment 3.3mi, 29:33 Running - General Split Summary === 1) 1m - 8:58(8:58/m) 132/146bpm 89cal 6.69/8.47mph 2) 1m - 9:49(9:49/m) 144/156bpm 110cal 6.11/8.5mph 3) 1m - 8:25(8:25/m) 149/161bpm 97cal 7.13/10.04mph 4) 0.3m - 2:20(7:51/m) 157/162bpm 28cal 7.65/10.81mph Add a comment 1.5mi, 36:38 Cross-Training - Walking Split Summary === 1) 1m - 26:31(26:31/m) 102/122bpm 128cal 53/63rpm 2.26/0mph 2) 0.45m - 10:07(22:27/m) 107/122bpm 47cal 54/60rpm 2.67/0mph Add a comment
Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
3mi, 1:12:28 Cross-Training - Walking Split Summary === 1) 1m - 25:56(25:56/m) 111/144bpm 134cal 48/79rpm 2.31/0mph 2) 1m - 23:44(23:44/m) 112/150bpm 118cal 52/62rpm 2.53/0mph 3) 1m - 22:24(22:24/m) 102/116bpm 110cal 52/71rpm 2.68/0mph 4) 0.02m - 24(20:09/m) 101/102bpm 2cal 53/54rpm 2.98/0mph Add a comment 1.2mi, 2:41:34 Cross-Training - Other Split Summary === 1) 1m - 2:19:28(2:19:28/m) 121/155bpm 860cal 59/74rpm 0.43/0mph 2) 0.18m - 22:07(2:04:58/m) 128/153bpm 131cal 60/89rpm 0.48/0mph Add a comment 30.2mi, 2:30:56 Cycling - General Split Summary === 1) 1m - 6:05(6:05/m) 117/134bpm 42cal 9.86/15.09mph 2) 1m - 4:57(4:57/m) 116/135bpm 32cal 12.11/14.09mph 3) 1m - 5:15(5:15/m) 119/129bpm 36cal 11.42/17.55mph 4) 1m - 4:18(4:18/m) 119/135bpm 28cal 13.93/17.95mph 5) 1m - 3:53(3:53/m) 124/135bpm 28cal 15.43/27.03mph 6) 1m - 5:33(5:33/m) 130/155bpm 43cal 10.81/13.8mph 7) 1m - 5:22(5:22/m) 130/138bpm 42cal 11.19/13.3mph 8) 1m - 5:00(5:00/m) 133/144bpm 41cal 12.01/14.28mph 9) 1m - 5:29(5:29/m) 130/140bpm 39cal 10.93/18.58mph 10) 1m - 6:35(6:35/m) 134/145bpm 52cal 9.12/15.8mph 11) 1m - 4:38(4:38/m) 125/140bpm 24cal 12.97/22.65mph 12) 1m - 5:26(5:26/m) 112/122bpm 36cal 11.03/21.37mph 13) 1m - 6:23(6:23/m) 129/147bpm 52cal 9.4/13.69mph 14) 1m - 4:38(4:38/m) 128/139bpm 31cal 12.95/19.52mph 15) 1m - 4:24(4:24/m) 129/136bpm 29cal 13.64/18.64mph 16) 1m - 5:54(5:54/m) 135/146bpm 47cal 10.18/16.84mph 17) 1m - 6:15(6:15/m) 113/126bpm 22cal 9.6/16.68mph 18) 1m - 4:33(4:33/m) 123/130bpm 26cal 13.18/16.16mph 19) 1m - 4:08(4:08/m) 129/141bpm 29cal 14.52/19.01mph 20) 1m - 5:23(5:23/m) 125/144bpm 31cal 11.15/15.38mph 21) 1m - 5:13(5:13/m) 136/147bpm 44cal 11.52/16.01mph 22) 1m - 3:43(3:43/m) 128/142bpm 20cal 16.15/19.39mph 23) 1m - 3:58(3:58/m) 126/136bpm 21cal 15.11/19.29mph 24) 1m - 3:53(3:53/m) 126/132bpm 19cal 15.47/20.66mph 25) 1m - 4:10(4:10/m) 128/141bpm 24cal 14.39/18.16mph 26) 1m - 6:13(6:13/m) 128/136bpm 35cal 9.65/17.03mph 27) 1m - 4:31(4:31/m) 131/138bpm 27cal 13.3/15.72mph 28) 1m - 5:30(5:30/m) 129/138bpm 31cal 10.92/15.03mph 29) 1m - 4:54(4:54/m) 132/141bpm 31cal 12.26/16.32mph 30) 1m - 4:06(4:06/m) 142/151bpm 38cal 14.63/31.81mph 31) 0.16m - 37(3:54/m) 129/136bpm 2cal 15.37/32.58mph Add a comment	5mi, 55:00 Cross-Training - Other Split Summary === 1) 1m - 10:28(10:28/m) 142/154bpm 107cal 84/90rpm 5.74/0mph 2) 1m - 9:42(9:42/m) 151/163bpm 106cal 83/87rpm 6.19/0mph 3) 1m - 10:44(10:44/m) 151/169bpm 109cal 82/90rpm 5.59/0mph 4) 1m - 9:37(9:37/m) 155/167bpm 106cal 84/87rpm 6.24/0mph 5) 0.96m - 14:29(15:04/m) 137/174bpm 98cal 69/88rpm 3.98/0mph Add a comment 5.1mi, 44:29 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 140/154bpm 95cal 6.77/10.44mph 2) 1m - 8:51(8:51/m) 150/157bpm 103cal 6.78/10.98mph 3) 1m - 8:50(8:50/m) 154/160bpm 102cal 6.79/8.93mph 4) 1m - 8:45(8:45/m) 152/156bpm 102cal 6.85/8.31mph 5) 1m - 8:42(8:42/m) 158/165bpm 106cal 6.9/9.89mph 6) 0.05m - 28(8:47/m) 162/163bpm 5cal 6.83/7.72mph Add a comment 3.4mi, 1:12:44 Cross-Training - Walking Split Summary === 1) 1m - 19:26(19:26/m) 108/127bpm 112cal 58/86rpm 3.09/0mph 2) 1m - 20:53(20:53/m) 113/125bpm 115cal 58/66rpm 2.87/0mph 3) 1m - 18:59(18:59/m) 114/129bpm 109cal 56/62rpm 3.16/0mph 4) 0.44m - 13:27(30:14/m) 105/118bpm 58cal 58/63rpm 1.98/0mph Add a comment	4.5mi, 1:33:29 Cross-Training - Walking Split Summary === 1) 1m - 21:33(21:33/m) 98/120bpm 113cal 59/92rpm 2.78/0mph 2) 1m - 21:38(21:38/m) 99/129bpm 116cal 57/64rpm 2.77/0mph 3) 1m - 18:37(18:37/m) 116/141bpm 108cal 58/68rpm 3.22/0mph 4) 1m - 20:18(20:18/m) 110/121bpm 92cal 57/63rpm 2.95/0mph 5) 0.5m - 11:23(22:56/m) 113/120bpm 55cal 55/62rpm 2.62/0mph Add a comment	2.1mi, 17:42 Running - General Split Summary === 1) 1m - 8:31(8:31/m) 140/153bpm 98cal 7.04/8.04mph 2) 1m - 8:26(8:26/m) 156/162bpm 101cal 7.12/9.35mph 3) 0.09m - 46(8:11/m) 165/167bpm 9cal 7.33/9.18mph Add a comment 7mi, 4:51:10 Cross-Training - Walking Split Summary === 1) 1m - 18:52(18:52/m) 118/178bpm 127cal 61/90rpm 3.18/0mph 2) 1m - 20:47(20:47/m) 108/133bpm 117cal 59/64rpm 2.89/0mph 3) 1m - 21:11(21:11/m) 119/175bpm 147cal 62/93rpm 2.83/0mph 4) 1m - 45:38(45:38/m) 90/119bpm 156cal 57/81rpm 1.32/0mph 5) 1m - 40:29(40:29/m) 81/118bpm 126cal 59/88rpm 1.48/0mph 6) 1m - 1:00:07(1:00:07/m) 76/124bpm 172cal 59/88rpm 1/0mph 7) 1m - 1:24:02(1:24:02/m) 72/116bpm 195cal 59/89rpm 0.71/0mph 8) 0m - 6(1:55:13/m) 63/64bpm 59/89rpm 0.52/0mph Add a comment	0.2mi, 1:59 Running - General Split Summary === 1) 0.18m - 1:59(11:03/m) 130/153bpm 17cal 5.43/0mph Add a comment	20.1mi, 2:02:53 Cycling - General Split Summary === 1) 1m - 5:58(5:58/m) 106/126bpm 31cal 10.07/18.26mph 2) 1m - 4:18(4:18/m) 101/108bpm 18cal 13.96/29.33mph 3) 1m - 3:44(3:44/m) 107/120bpm 20cal 16.09/22.35mph 4) 1m - 4:56(4:56/m) 111/125bpm 28cal 12.15/18.72mph 5) 1m - 5:03(5:03/m) 118/143bpm 32cal 11.87/21.35mph 6) 1m - 8:43(8:43/m) 124/140bpm 64cal 6.88/18.49mph 7) 1m - 7:09(7:09/m) 108/129bpm 32cal 8.39/28.07mph 8) 1m - 11:52(11:52/m) 94/113bpm 31cal 5.06/13.75mph 9) 1m - 8:19(8:19/m) 97/120bpm 28cal 7.21/17.95mph 10) 1m - 6:22(6:22/m) 98/114bpm 20cal 9.43/17.53mph 11) 1m - 5:37(5:37/m) 105/123bpm 23cal 10.67/16.24mph 12) 1m - 6:21(6:21/m) 107/128bpm 29cal 9.46/14.78mph 13) 1m - 6:36(6:36/m) 105/117bpm 26cal 9.08/13.63mph 14) 1m - 6:00(6:00/m) 105/123bpm 25cal 10.01/15.32mph 15) 1m - 4:48(4:48/m) 111/126bpm 23cal 12.5/18.66mph 16) 1m - 5:45(5:45/m) 115/125bpm 31cal 10.43/17.41mph 17) 1m - 4:25(4:25/m) 128/136bpm 34cal 13.59/21.12mph 18) 1m - 5:25(5:25/m) 117/126bpm 29cal 11.08/16.91mph 19) 1m - 5:06(5:06/m) 122/131bpm 31cal 11.75/17.68mph 20) 1m - 5:55(5:55/m) 123/138bpm 37cal 10.14/16.45mph 21) 0.06m - 30(8:45/m) 116/126bpm 2cal 6.86/9.77mph Add a comment 20.2mi, 2:21:10 Cycling - General Split Summary === 1) 5m - 24:26(4:53/m) 128/156bpm 203cal 12.28/0mph 2) 5m - 43:02(8:36/m) 113/147bpm 194cal 6.97/0mph 3) 5m - 45:26(9:05/m) 107/127bpm 176cal 6.6/0mph 4) 5m - 26:24(5:17/m) 117/130bpm 142cal 11.36/0mph 5) 0.22m - 1:52(8:21/m) 124/128bpm 11cal 7.18/0mph Add a comment	5.1mi, 44:39 Running - General Split Summary === 1) 1m - 8:22(8:22/m) 139/176bpm 79cal 7.17/0mph 2) 1m - 8:37(8:37/m) 142/151bpm 85cal 6.97/0mph 3) 1m - 9:03(9:03/m) 154/161bpm 100cal 6.63/0mph 4) 1m - 9:06(9:06/m) 155/162bpm 100cal 6.59/0mph 5) 1m - 8:33(8:33/m) 159/168bpm 95cal 7.02/0mph 6) 0.13m - 59(7:25/m) 166/168bpm 11cal 8.1/0mph Add a comment
Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
30.1mi, 2:40:31 Cycling - General Split Summary === 1) 1m - 4:12(4:12/m) 107/123bpm 29cal 14.31/0mph 2) 1m - 5:28(5:28/m) 106/128bpm 33cal 10.98/0mph 3) 1m - 5:20(5:20/m) 103/121bpm 28cal 11.25/0mph 4) 1m - 5:11(5:11/m) 111/124bpm 32cal 11.59/0mph 5) 1m - 5:16(5:16/m) 131/140bpm 49cal 11.39/0mph 6) 1m - 3:56(3:56/m) 99/129bpm 16cal 15.27/0mph 7) 1m - 3:58(3:58/m) 114/133bpm 23cal 15.15/0mph 8) 1m - 4:34(4:34/m) 112/119bpm 24cal 13.12/0mph 9) 1m - 4:23(4:23/m) 124/135bpm 33cal 13.68/0mph 10) 1m - 4:48(4:48/m) 122/126bpm 33cal 12.5/0mph 11) 1m - 4:44(4:44/m) 125/129bpm 35cal 12.67/0mph 12) 1m - 4:47(4:47/m) 127/135bpm 37cal 12.56/0mph 13) 1m - 4:55(4:55/m) 126/145bpm 35cal 12.2/0mph 14) 1m - 5:17(5:17/m) 119/137bpm 28cal 11.34/0mph 15) 1m - 5:03(5:03/m) 129/137bpm 39cal 11.89/0mph 16) 1m - 8:30(8:30/m) 105/126bpm 25cal 7.06/0mph 17) 1m - 8:34(8:34/m) 98/113bpm 19cal 7.01/0mph 18) 1m - 6:49(6:49/m) 96/115bpm 17cal 8.8/0mph 19) 1m - 6:09(6:09/m) 105/114bpm 22cal 9.76/0mph 20) 1m - 4:50(4:50/m) 108/122bpm 21cal 12.41/0mph 21) 1m - 6:28(6:28/m) 122/133bpm 44cal 9.29/0mph 22) 1m - 5:00(5:00/m) 118/126bpm 29cal 12/0mph 23) 1m - 5:10(5:10/m) 111/136bpm 23cal 11.62/0mph 24) 1m - 4:52(4:52/m) 134/146bpm 43cal 12.34/0mph 25) 1m - 7:33(7:33/m) 135/151bpm 68cal 7.94/0mph 26) 1m - 4:44(4:44/m) 123/141bpm 29cal 12.67/0mph 27) 1m - 2:58(2:58/m) 119/136bpm 14cal 20.2/0mph 28) 1m - 5:20(5:20/m) 120/132bpm 26cal 11.26/0mph 29) 1m - 5:14(5:14/m) 133/144bpm 43cal 11.47/0mph 30) 1m - 5:39(5:39/m) 126/142bpm 34cal 10.63/0mph 31) 0.09m - 51(9:07/m) 142/145bpm 8cal 6.58/0mph Add a comment 30.1mi, 2:38:07 Cycling - General Split Summary === 1) 1m - 3:51(3:51/m) 107/123bpm 21cal 15.56/21.94mph 2) 1m - 5:34(5:34/m) 106/128bpm 29cal 10.78/16.91mph 3) 1m - 5:04(5:04/m) 104/121bpm 25cal 11.86/17.6mph 4) 1m - 5:10(5:10/m) 111/124bpm 29cal 11.61/16.86mph 5) 1m - 5:15(5:15/m) 131/140bpm 47cal 11.44/16.32mph 6) 1m - 4:20(4:20/m) 102/129bpm 19cal 13.84/23.84mph 7) 1m - 3:58(3:58/m) 113/133bpm 21cal 15.14/19.6mph 8) 1m - 4:32(4:32/m) 112/122bpm 22cal 13.25/17.11mph 9) 1m - 4:21(4:21/m) 123/135bpm 31cal 13.81/17.8mph 10) 1m - 4:48(4:48/m) 122/126bpm 30cal 12.49/13.36mph 11) 1m - 4:44(4:44/m) 125/129bpm 32cal 12.66/14.32mph 12) 1m - 4:46(4:46/m) 127/135bpm 33cal 12.56/14.59mph 13) 1m - 4:47(4:47/m) 127/145bpm 33cal 12.55/16.09mph 14) 1m - 5:21(5:21/m) 118/136bpm 25cal 11.2/15.09mph 15) 1m - 5:01(5:01/m) 130/137bpm 37cal 11.97/17.57mph 16) 1m - 6:42(6:42/m) 108/126bpm 20cal 8.96/16.01mph 17) 1m - 8:14(8:14/m) 98/113bpm 18cal 7.29/14.99mph 18) 1m - 7:02(7:02/m) 97/115bpm 18cal 8.52/12.84mph 19) 1m - 6:02(6:02/m) 105/114bpm 20cal 9.93/16.09mph 20) 1m - 4:53(4:53/m) 108/122bpm 19cal 12.28/16.03mph 21) 1m - 6:25(6:25/m) 122/133bpm 41cal 9.35/13.02mph 22) 1m - 4:55(4:55/m) 117/126bpm 25cal 12.19/27.49mph 23) 1m - 5:17(5:17/m) 112/136bpm 23cal 11.35/28.74mph 24) 1m - 4:48(4:48/m) 134/146bpm 42cal 12.51/18.83mph 25) 1m - 7:51(7:51/m) 134/151bpm 67cal 7.65/23.44mph 26) 1m - 4:27(4:27/m) 124/141bpm 26cal 13.5/31.16mph 27) 1m - 3:00(3:00/m) 119/136bpm 14cal 20.03/33.31mph 28) 1m - 5:16(5:16/m) 120/132bpm 25cal 11.41/21.96mph 29) 1m - 5:14(5:14/m) 133/144bpm 42cal 11.46/17.43mph 30) 1m - 5:40(5:40/m) 126/143bpm 33cal 10.6/20.91mph 31) 0.1m - 49(8:22/m) 142/145bpm 8cal 7.18/9.56mph Add a comment	4.8mi, 2:00:57 Cross-Training - Walking Split Summary === 1) 1m - 17:47(17:47/m) 117/132bpm 119cal 63/115rpm 3.37/0mph 2) 1m - 19:29(19:29/m) 127/146bpm 140cal 59/65rpm 3.08/0mph 3) 1m - 18:04(18:04/m) 137/152bpm 155cal 61/76rpm 3.32/0mph 4) 1m - 20:06(20:06/m) 126/141bpm 119cal 58/65rpm 2.98/0mph 5) 0.79m - 45:30(57:32/m) 103/161bpm 167cal 59/85rpm 1.04/0mph Add a comment	11.3mi, 52:15 Cycling - General Split Summary === 1) 1m - 5:43(5:43/m) 129/145bpm 51cal 10.49/0mph 2) 1m - 4:49(4:49/m) 128/140bpm 42cal 12.44/0mph 3) 1m - 4:49(4:49/m) 132/141bpm 43cal 12.44/0mph 4) 1m - 4:09(4:09/m) 128/137bpm 34cal 14.47/0mph 5) 1m - 5:47(5:47/m) 134/144bpm 51cal 10.37/0mph 6) 1m - 4:45(4:45/m) 130/143bpm 37cal 12.61/0mph 7) 1m - 3:50(3:50/m) 133/147bpm 32cal 15.64/0mph 8) 1m - 4:12(4:12/m) 123/133bpm 24cal 14.31/0mph 9) 1m - 4:12(4:12/m) 134/150bpm 34cal 14.27/0mph 10) 1m - 3:57(3:57/m) 127/132bpm 26cal 15.22/0mph 11) 1m - 4:12(4:12/m) 132/146bpm 32cal 14.29/0mph 12) 0.29m - 1:50(6:18/m) 139/147bpm 16cal 9.53/0mph Add a comment 2.2mi, 47:41 Cross-Training - Walking Split Summary === 1) 1m - 20:15(20:15/m) 98/123bpm 111cal 58/64rpm 2.96/0mph 2) 1m - 21:55(21:55/m) 94/124bpm 115cal 60/87rpm 2.74/0mph 3) 0.2m - 5:31(27:47/m) 102/122bpm 26cal 53/59rpm 2.16/0mph Add a comment	5mi, 45:02 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 130/147bpm 89cal 6.43/9.64mph 2) 1m - 9:18(9:18/m) 146/155bpm 105cal 6.45/8.16mph 3) 1m - 8:35(8:35/m) 148/153bpm 97cal 6.99/9mph 4) 1m - 8:49(8:49/m) 155/163bpm 106cal 6.8/7.26mph 5) 1m - 8:48(8:48/m) 162/169bpm 111cal 6.82/7.56mph 6) 0.02m - 12(7:58/m) 159/160bpm 2cal 7.53/7.51mph Add a comment 5mi, 45:08 Running - General Split Summary === 1) 1m - 9:16(9:16/m) 130/147bpm 85cal 6.47/0mph 2) 1m - 9:15(9:15/m) 146/155bpm 98cal 6.49/0mph 3) 1m - 8:32(8:32/m) 148/153bpm 90cal 7.04/0mph 4) 1m - 8:56(8:56/m) 155/161bpm 99cal 6.71/0mph 5) 1m - 8:49(8:49/m) 162/169bpm 103cal 6.8/0mph 6) 0.04m - 20(8:41/m) 159/161bpm 3cal 6.91/0mph Add a comment 4.5mi, 2:02:37 Cross-Training - Walking Split Summary === 1) 1m - 33:24(33:24/m) 93/129bpm 153cal 53/79rpm 1.8/0mph 2) 1m - 31:20(31:20/m) 90/142bpm 130cal 51/59rpm 1.91/0mph 3) 1m - 28:10(28:10/m) 87/109bpm 114cal 52/59rpm 2.13/0mph 4) 1m - 19:55(19:55/m) 91/113bpm 103cal 55/65rpm 3.01/0mph 5) 0.45m - 9:49(21:53/m) 97/108bpm 51cal 56/74rpm 2.74/0mph Add a comment	1.2mi, 1:08:52 Cross-Training - Walking Split Summary === 1) 1m - 58:57(58:57/m) 77/118bpm 171cal 55/79rpm 1.02/0mph 2) 0.23m - 9:55(42:32/m) 89/126bpm 39cal 51/78rpm 1.41/0mph Add a comment 3.1mi, 1:17:05 Cross-Training - Walking Split Summary === 1) 1m - 25:08(25:08/m) 87/135bpm 125cal 59/101rpm 2.39/0mph 2) 1m - 29:10(29:10/m) 87/114bpm 127cal 55/78rpm 2.06/0mph 3) 1m - 20:51(20:51/m) 97/116bpm 110cal 57/65rpm 2.88/0mph 4) 0.08m - 1:56(23:37/m) 104/115bpm 10cal 54/59rpm 2.54/0mph Add a comment	7.6mi, 54:36 Cycling - General Split Summary === 1) 1m - 6:25(6:25/m) 113/124bpm 46cal 9.34/0mph 2) 1m - 5:11(5:11/m) 112/126bpm 34cal 11.59/0mph 3) 1m - 5:48(5:48/m) 109/141bpm 34cal 10.35/0mph 4) 1m - 6:07(6:07/m) 108/122bpm 32cal 9.8/0mph 5) 1m - 7:04(7:04/m) 123/135bpm 53cal 8.48/0mph 6) 1m - 10:49(10:49/m) 111/122bpm 55cal 5.55/0mph 7) 1m - 8:33(8:33/m) 109/120bpm 37cal 7.02/0mph 8) 0.58m - 4:39(8:02/m) 111/118bpm 21cal 7.47/0mph Add a comment 7.6mi, 53:40 Cycling - General Split Summary === 1) 1m - 6:18(6:18/m) 112/134bpm 38cal 9.52/17.2mph 2) 1m - 5:09(5:09/m) 96/113bpm 16cal 11.66/28.18mph 3) 1m - 5:03(5:03/m) 93/106bpm 15cal 11.87/19.56mph 4) 1m - 6:01(6:01/m) 92/117bpm 16cal 9.97/17.43mph 5) 1m - 7:06(7:06/m) 104/121bpm 31cal 8.46/14.82mph 6) 1m - 10:33(10:33/m) 110/124bpm 51cal 5.68/15.3mph 7) 1m - 8:47(8:47/m) 99/113bpm 26cal 6.84/11.81mph 8) 0.6m - 4:43(7:53/m) 89/102bpm 10cal 7.61/17.51mph Add a comment 5mi, 28:27 Cycling - General Split Summary === 1) 1m - 6:25(6:25/m) 111/129bpm 40cal 9.34/25.13mph 2) 1m - 8:15(8:15/m) 127/138bpm 71cal 7.27/15.67mph 3) 1m - 4:27(4:27/m) 127/139bpm 35cal 13.48/31.54mph 4) 1m - 5:10(5:10/m) 128/141bpm 40cal 11.6/16.49mph 5) 0.98m - 4:09(4:15/m) 122/135bpm 26cal 14.14/32.64mph Add a comment 12.6mi, 1:03:35 Cycling - General Split Summary === 1) 1m - 5:48(5:48/m) 112/128bpm 41cal 10.35/0mph 2) 1m - 3:43(3:43/m) 122/134bpm 30cal 16.15/0mph 3) 1m - 3:29(3:29/m) 127/133bpm 30cal 17.2/0mph 4) 1m - 4:28(4:28/m) 129/139bpm 39cal 13.44/0mph 5) 1m - 4:50(4:50/m) 138/156bpm 47cal 12.41/0mph 6) 1m - 5:15(5:15/m) 126/136bpm 39cal 11.42/0mph 7) 1m - 4:21(4:21/m) 133/145bpm 37cal 13.81/0mph 8) 1m - 5:32(5:32/m) 128/165bpm 39cal 10.86/0mph 9) 1m - 6:40(6:40/m) 117/127bpm 31cal 9/0mph 10) 1m - 7:44(7:44/m) 129/139bpm 57cal 7.76/0mph 11) 1m - 4:43(4:43/m) 135/148bpm 40cal 12.74/0mph 12) 1m - 4:46(4:46/m) 123/132bpm 26cal 12.58/0mph 13) 0.57m - 2:18(3:59/m) 127/136bpm 14cal 15.04/0mph Add a comment 7.6mi, 34:50 Cycling - General Split Summary === 1) 1m - 5:45(5:45/m) 121/135bpm 44cal 10.43/17.35mph 2) 1m - 3:41(3:41/m) 118/135bpm 25cal 16.26/30.83mph 3) 1m - 3:30(3:30/m) 121/133bpm 24cal 17.18/22.6mph 4) 1m - 4:30(4:30/m) 128/138bpm 36cal 13.35/21.5mph 5) 1m - 4:51(4:51/m) 137/148bpm 45cal 12.36/21.39mph 6) 1m - 5:11(5:11/m) 125/135bpm 34cal 11.56/16.01mph 7) 1m - 4:20(4:20/m) 134/151bpm 38cal 13.84/19.49mph 8) 0.56m - 3:02(5:26/m) 147/160bpm 32cal 11.03/20.2mph Add a comment	5.3mi, 46:23 Running - General Split Summary === 1) 1m - 8:58(8:58/m) 133/158bpm 85cal 6.69/0mph 2) 1m - 8:28(8:28/m) 147/163bpm 91cal 7.08/0mph 3) 1m - 8:42(8:42/m) 143/160bpm 86cal 6.89/0mph 4) 1m - 8:52(8:52/m) 154/168bpm 98cal 6.77/0mph 5) 1m - 8:45(8:45/m) 152/166bpm 93cal 6.86/0mph 6) 0.32m - 2:37(8:12/m) 163/175bpm 31cal 7.31/0mph Add a comment 5.2mi, 45:51 Running - General Split Summary === 1) 1m - 9:21(9:21/m) 132/155bpm 92cal 6.42/9.46mph 2) 1m - 8:38(8:38/m) 144/154bpm 95cal 6.96/7.91mph 3) 1m - 8:44(8:44/m) 143/154bpm 91cal 6.87/10.33mph 4) 1m - 9:03(9:03/m) 153/160bpm 107cal 6.63/8.91mph 5) 1m - 8:32(8:32/m) 152/164bpm 96cal 7.04/9.46mph 6) 0.2m - 1:34(7:47/m) 159/162bpm 19cal 7.7/9.46mph Add a comment
Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
3.5mi, 22:22 Cycling - General Split Summary === 1) 1m - 6:08(6:08/m) 99/109bpm 31cal 9.79/0mph 2) 1m - 6:11(6:11/m) 94/101bpm 27cal 9.69/0mph 3) 1m - 6:41(6:41/m) 93/104bpm 28cal 8.99/0mph 4) 0.52m - 3:22(6:27/m) 95/113bpm 15cal 9.3/0mph Add a comment 13.8mi, 1:07:24 Cycling - General Split Summary === 1) 1m - 5:50(5:50/m) 112/129bpm 42cal 10.29/0mph 2) 1m - 3:29(3:29/m) 123/142bpm 29cal 17.24/0mph 3) 1m - 3:35(3:35/m) 124/137bpm 29cal 16.73/0mph 4) 1m - 4:08(4:08/m) 124/137bpm 33cal 14.49/0mph 5) 1m - 4:28(4:28/m) 134/139bpm 42cal 13.45/0mph 6) 1m - 4:30(4:30/m) 127/138bpm 37cal 13.31/0mph 7) 1m - 4:51(4:51/m) 124/133bpm 35cal 12.36/0mph 8) 1m - 5:11(5:11/m) 124/134bpm 37cal 11.59/0mph 9) 1m - 4:33(4:33/m) 121/134bpm 28cal 13.19/0mph 10) 1m - 5:07(5:07/m) 119/133bpm 28cal 11.72/0mph 11) 1m - 5:01(5:01/m) 119/130bpm 27cal 11.95/0mph 12) 1m - 4:58(4:58/m) 120/134bpm 27cal 12.08/0mph 13) 1m - 6:20(6:20/m) 125/135bpm 42cal 9.48/0mph 14) 0.79m - 5:23(6:48/m) 117/140bpm 27cal 8.83/0mph Add a comment	4.3mi, 2:12:11 Cross-Training - Walking Split Summary === 1) 1m - 42:10(42:10/m) 93/137bpm 165cal 53/79rpm 1.42/0mph 2) 1m - 35:47(35:47/m) 87/114bpm 136cal 55/79rpm 1.68/0mph 3) 1m - 24:12(24:12/m) 93/112bpm 114cal 52/61rpm 2.48/0mph 4) 1m - 22:27(22:27/m) 94/107bpm 110cal 51/76rpm 2.67/0mph 5) 0.26m - 7:35(29:20/m) 97/112bpm 34cal 50/79rpm 2.05/0mph Add a comment 3.2mi, 1:16:27 Cross-Training - Walking Split Summary === 1) 1m - 17:53(17:53/m) 106/152bpm 119cal 63/105rpm 3.36/0mph 2) 1m - 32:23(32:23/m) 93/130bpm 141cal 58/71rpm 1.85/0mph 3) 1m - 18:56(18:56/m) 102/140bpm 114cal 60/73rpm 3.17/0mph 4) 0.17m - 7:14(43:28/m) 95/113bpm 28cal 59/66rpm 1.38/0mph Add a comment	3.1mi, 27:13 Running - General Split Summary === 1) 1m - 8:58(8:58/m) 134/147bpm 90cal 6.7/7.37mph 2) 1m - 8:39(8:39/m) 142/153bpm 92cal 6.94/8.52mph 3) 1m - 8:37(8:37/m) 158/173bpm 106cal 6.96/7.76mph 4) 0.11m - 1:00(8:52/m) 163/165bpm 12cal 6.76/6.91mph Add a comment 3.1mi, 27:18 Running - General Split Summary === 1) 1m - 9:04(9:04/m) 136/148bpm 91cal 6.62/0mph 2) 1m - 8:35(8:35/m) 141/154bpm 89cal 6.99/0mph 3) 1m - 8:41(8:41/m) 159/175bpm 103cal 6.91/0mph 4) 0.1m - 57(9:46/m) 166/173bpm 12cal 6.14/0mph Add a comment 3.1mi, 1:18:10 Cross-Training - Walking Split Summary === 1) 1m - 17:13(17:13/m) 99/120bpm 107cal 62/99rpm 3.49/0mph 2) 1m - 27:11(27:11/m) 93/110bpm 125cal 58/120rpm 2.21/0mph 3) 1m - 30:31(30:31/m) 86/117bpm 129cal 58/78rpm 1.97/0mph 4) 0.14m - 3:15(22:28/m) 92/100bpm 18cal 57/61rpm 2.67/0mph Add a comment	3.6mi, 1:16:41 Cross-Training - Walking Split Summary === 1) 1m - 20:17(20:17/m) 97/116bpm 109cal 57/63rpm 2.96/0mph 2) 1m - 23:29(23:29/m) 101/121bpm 112cal 55/65rpm 2.55/0mph 3) 1m - 21:28(21:28/m) 103/120bpm 108cal 57/63rpm 2.8/0mph 4) 0.57m - 11:28(19:57/m) 110/143bpm 68cal 59/76rpm 3.01/0mph Add a comment	4.1mi, 35:00 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 129/154bpm 82cal 6.64/0mph 2) 1m - 8:25(8:25/m) 143/151bpm 87cal 7.13/0mph 3) 1m - 9:09(9:09/m) 154/160bpm 103cal 6.56/0mph 4) 1m - 7:55(7:55/m) 162/166bpm 93cal 7.58/0mph 5) 0.06m - 29(8:12/m) 167/168bpm 5cal 7.32/0mph Add a comment 4.1mi, 34:47 Running - General Split Summary === 1) 1m - 8:39(8:39/m) 120/142bpm 80cal 6.94/8.31mph 2) 1m - 8:27(8:27/m) 143/151bpm 94cal 7.11/8.25mph 3) 1m - 9:10(9:10/m) 154/160bpm 110cal 6.55/8.66mph 4) 1m - 7:53(7:53/m) 162/166bpm 100cal 7.61/8.37mph 5) 0.08m - 39(7:54/m) 167/168bpm 8cal 7.59/9.23mph Add a comment 2.1mi, 52:16 Cross-Training - Walking Split Summary === 1) 1m - 21:25(21:25/m) 89/113bpm 109cal 52/59rpm 2.8/0mph 2) 1m - 28:51(28:51/m) 86/110bpm 121cal 53/78rpm 2.08/0mph 3) 0.09m - 2:00(22:28/m) 91/109bpm 9cal 51/59rpm 2.67/0mph Add a comment	12.1mi, 1:04:42 Cycling - General Split Summary === 1) 1m - 5:41(5:41/m) 118/133bpm 43cal 10.55/0mph 2) 1m - 4:14(4:14/m) 113/133bpm 28cal 14.15/0mph 3) 1m - 4:07(4:07/m) 127/138bpm 35cal 14.55/0mph 4) 1m - 7:21(7:21/m) 113/126bpm 42cal 8.17/0mph 5) 1m - 8:38(8:38/m) 109/140bpm 46cal 6.95/0mph 6) 1m - 7:30(7:30/m) 124/143bpm 54cal 8/0mph 7) 1m - 4:16(4:16/m) 135/149bpm 38cal 14.08/0mph 8) 1m - 3:35(3:35/m) 132/145bpm 29cal 16.77/0mph 9) 1m - 4:08(4:08/m) 123/142bpm 25cal 14.52/0mph 10) 1m - 4:29(4:29/m) 126/132bpm 29cal 13.39/0mph 11) 1m - 4:33(4:33/m) 123/136bpm 25cal 13.18/0mph 12) 1m - 5:29(5:29/m) 136/144bpm 48cal 10.95/0mph 13) 0.09m - 41(7:50/m) 133/144bpm 4cal 7.66/0mph Add a comment 3.9mi, 2:14:09 Cross-Training - Walking Split Summary === 1) 1m - 19:17(19:17/m) 91/115bpm 99cal 54/62rpm 3.11/0mph 2) 1m - 46:06(46:06/m) 78/132bpm 132cal 51/59rpm 1.3/0mph 3) 1m - 23:30(23:30/m) 100/116bpm 119cal 53/62rpm 2.55/0mph 4) 0.91m - 45:16(49:55/m) 62/115bpm 102cal 59/62rpm 1.2/0mph Add a comment	4mi, 35:53 Running - General Split Summary === 1) 1m - 8:55(8:55/m) 131/150bpm 90cal 6.74/7.95mph 2) 1m - 8:45(8:45/m) 147/154bpm 100cal 6.86/9.58mph 3) 1m - 9:22(9:22/m) 147/157bpm 105cal 6.4/7.56mph 4) 1m - 8:43(8:43/m) 159/170bpm 108cal 6.88/8.52mph 5) 0.02m - 8(7:20/m) 166/166bpm 1cal 8.19/9.16mph Add a comment

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
1mi	2	6:10 6:10/mi	73.51													6:10 73.51	6:52 66.60
2mi	3	13:21 6:41/mi	67.93				13:35 64.66		14:35 61.19	13:21 67.93
3mi	2	20:49 6:56/mi	68.02				20:49 66.47			20:58 68.02
5km	22	21:24 6:53/mi	72.42					22:32 64.56	22:17 65.78	22:15 66.38	21:54 68.49		21:56 70.06	21:24 72.42	21:34 71.79	21:40 72.04	23:46 66.21	23:01 68.37	23:27 67.66
4mi	2	28:20 7:05/mi	65.60				28:20 65.60			34:00 56.36
5mi	7	34:55 6:59/mi	69.71		38:10 60.60	36:44 63.97	34:55 67.83			35:30 68.37		35:24 69.71		37:08 68.40
6mi	4	1:00:03 10:01/mi	49.19			1:00:03 47.12												1:04:23 49.19
10km	23	43:26 6:59/mi	74.16	51:40 55.80	47:45 60.87	47:42 60.93	44:28 66.44		47:02 63.34		47:12 65.29	45:43 68.00	47:40 67.10	46:49 68.90	45:53 70.90	43:26 74.16
6.4mi	1	1:08:06 10:38/mi	49.16															1:08:06 49.16
7mi	4	54:12 7:45/mi	62.63				54:12 61.88	55:48 60.61									58:25 62.63
7.1mi	3	55:37 7:50/mi	66.77											56:47 64.84	55:37 66.77	57:45 63.68
8mi	6	57:19 7:10/mi	70.46			1:03:19 59.54	1:01:25 61.89		58:38 65.92	57:35 68.27		57:19 69.78				58:49 70.46
10mi	10	1:14:58 7:30/mi	68.77		1:26:00 55.36	1:19:37 60.29	1:18:36 61.59	1:14:58 65.13							1:17:51 68.77
20km	4	1:57:41 9:28/mi	52.33				1:57:41 51.09			1:58:56 52.33						2:07:09 51.65	2:08:25 51.62
12.7mi	1	1:49:50 8:38/mi	61.59											1:49:50 61.59
13.1mi	23	1:34:04 7:11/mi	72.50		1:46:57 58.87		1:34:04 68.08	1:36:28 66.96			1:43:23 64.70	1:42:12 65.45	1:45:25 64.61	1:40:20 70.33	1:38:13 72.50	1:43:54 66.76
18mi	1	2:29:20 8:18/mi	60.40				2:29:20 60.40
26.2mi	3	3:44:13 8:33/mi	60.30			3:44:13 59.64			3:51:41 58.71			3:53:37 60.30

2020	Distance	Date	Result	WAVA
Aberbeeg parkrun	5km	22 Feb	23:27	67.66%
Cardiff parkrun	5km	15 Feb	24:19	65.24%
Riverfront parkrun	5km	8 Feb	23:36	67.23%
2019	Distance	Date	Result	WAVA
Penallta parkrun	5km	31 Aug	23:30	67.51%
Tintern Trot	6mi	4 Jul	1:04:23	49.19%
Offa's MT 10K	6.4mi	7 Apr	1:08:06	49.16%
Riverfront parkrun	5km	23 Mar	24:57	63.07%
Grangemoor parkrun	5km	9 Mar	24:51	63.32%
Penallta parkrun	5km	2 Mar	25:14	62.36%
Newport parkrun	5km	23 Feb	24:32	64.14%
Riverfront parkrun	5km	9 Feb	23:01	68.37%
2018	Distance	Date	Result	WAVA
Nos Galan 5K Non Elite	5km	31 Dec	23:46	66.21%
Big Fetch Mile - Cardiff	1mi	3 Nov	6:52	66.60%
Offa's Orror	20km	15 Apr	2:08:25	51.62%
Kymin Dash	7mi	8 Apr	58:25	62.63%
2017	Distance	Date	Result	WAVA
Nos Galan 5K Non Elite	5km	31 Dec	21:40	72.04%
Caer-Hilly Trail Race	6.2mi	12 Nov	52:54	60.75%
Big Fetch Mile - Cardiff	1mi	28 Oct	6:10	73.51%
Mic Morris 10k	10km	17 Sep	43:26	74.16%
Swansea Half Marathon	13.1mi	25 Jun	1:47:30	64.52%
Royal Welsh Trail	13.1mi	21 May	1:56:08	59.73%
Offa's Orror	20km	23 Apr	2:07:09	51.65%
Kymin Dash	7.1mi	9 Apr	57:45	63.68%
Cardiff Bay Run	10km	2 Apr	45:37	69.98%
Newport Half Marathon	13.1mi	5 Mar	1:43:54	66.76%
Lliswerry 8	8mi	29 Jan	58:49	70.46%
2016	Distance	Date	Result	WAVA
Nos Galan 5K Non-Elite	5km	31 Dec	21:56	70.59%
Cardiff parkrun	5km	17 Dec	21:34	71.79%
Cardiff Half Marathon	13.1mi	2 Oct	1:40:58	70.53%
Swansea Bay 10k	10km	18 Sep	45:53	70.90%
Brecon 10 Mile	10mi	7 Aug	1:17:51	68.77%
Swansea Half Marathon	13.1mi	26 Jun	1:38:13	72.50%
Magic Roundabout 10k	10km	12 Jun	52:41	61.23%
Kymin Dash	7.1mi	17 Apr	55:37	66.77%
IAAF World Half Marathon Championships	13.1mi	26 Mar	1:45:27	66.92%
City of Newport Half Marathon	13.1mi	6 Mar	1:42:43	68.70%
2015	Distance	Date	Result	WAVA
Nos Galan 5K Non-Elite	5km	31 Dec	21:24	72.42%
Cardiff Half Marathon	13.1mi	4 Oct	1:40:20	70.33%
Swansea Bay 10k	10km	20 Sep	46:49	68.90%
Severn Bridge Half Marathon	13.1mi	30 Aug	1:46:11	66.45%
Magic Roundabout10k,Hay on Wye	10km	7 Jun	53:41	59.58%
Cardiff Bay 5	5mi	4 May	37:08	68.40%
kymin dash	7.1mi	19 Apr	56:47	64.84%
City of Newport Half Marathon (short version)	12.71mi	1 Mar	1:49:50	61.59%
2014	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	21:56	70.06%
Cardiff Half Marathon	13.1mi	5 Oct	1:45:25	64.61%
Swansea Bay 10k	10km	21 Sep	47:40	67.10%
Severn Bridge Half Marathon	13.1mi	24 Aug	1:52:38	62.09%
2013	Distance	Date	Result	WAVA
Cardiff Half Marathon	13.1mi	6 Oct	1:45:19	64.09%
Swansea Bay 10K	10km	22 Sep	45:54	67.73%
Guto Nyth Bran (BM)	6mi	6 Jul	1:03:50	47.03%
Llanelli's John Hartson Foundation 10K	10km	30 Jun	45:43	68.00%
Caerphilly 10k	10km	23 Jun	45:59	67.02%
Magic Roundabout10k,Hay on Wye	10km	2 Jun	53:11	57.95%
Cardiff Bay 5	5mi	6 May	35:24	69.71%
Great Welsh Marathon	26.2mi	21 Apr	3:53:37	60.30%
Llanelli Waterside Half Marathon	13.1mi	3 Mar	1:42:12	65.45%
Lliswerry 8	8mi	27 Jan	57:19	69.78%
2012	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	21:54	68.49%
Cardiff Half Marathon	13.1mi	14 Oct	1:43:23	64.70%
Swansea Bay 10k	10km	23 Sep	47:12	65.29%
2011	Distance	Date	Result	WAVA
Nos Galan 5K Fun	5km	31 Dec	23:40	62.89%
Self Transcendence 4 mile race	4mi	8 Jul	34:00	56.36%
Self Transcendence 3 mile race	3mi	3 Jun	20:58	68.02%
Sirhowy Challenge	10mi	15 May	1:26:45	57.25%
Self Transcendence 2 mile race	2mi	13 May	13:21	67.93%
Cardiff Bay 5	5mi	2 May	35:30	68.37%
Offas Orror 20k	20km	17 Apr	1:58:56	52.33%
Newport Parkrun	5km	26 Mar	22:35	65.40%
Reverse 10	10mi	20 Feb	1:18:44	63.08%
Cardiff 5K parkrun	5km	19 Feb	22:15	66.38%
Lliswerry 8	8mi	30 Jan	57:35	68.27%
2010	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	21:28	68.80%
2009	Distance	Date	Result	WAVA
Cardiff 5K Parkrun	5km	27 Jun	22:17	65.78%
Llanelli Waterside 10k	10km	21 Jun	47:02	63.34%
Self Transcendence 2 Miles	2mi	15 May	14:35	61.19%
Draycote Water Marathon	26.2mi	22 Feb	3:51:41	58.71%
Lliswerry 8	8mi	25 Jan	58:38	65.92%
2008	Distance	Date	Result	WAVA
Nos Galan 5K Elite	5km	31 Dec	22:32	64.56%
Tour of Torfaen	13.1mi	26 Oct	1:36:28	66.96%
Cardiff Half Marathon	13.1mi	19 Oct	1:37:46	66.07%
Campus2Campus 7	7mi	31 Aug	1:01:42	54.82%
Machen Mountain (BM) 6 Miles/1450 Feet	10km	25 Aug		0.00%
Brecon 10	10mi	3 Aug	1:14:58	65.13%
Tintern Trot	6mi	24 Jul	58:23	49.27%
Cwmcarn Scenic 7	7mi	23 Jul	55:48	60.61%
Royal Gwent Tredegar Park Fun Run	2.7mi	26 May	20:12	62.11%
Magic Roundabout 10k	10km	25 May	53:22	55.36%
Sirhowy Challenge	10mi	18 May	1:40:23	48.23%
2007	Distance	Date	Result	WAVA
Old Father Time 5 Mile	5mi	30 Dec	34:55	67.83%
Sospan Road Runners MT10	10mi	25 Nov	1:18:36	61.59%
Tour of Torfaen	13.1mi	28 Oct	1:34:04	68.08%
Cardiff Half Marathon	13.1mi	14 Oct	1:35:18	67.20%
Swansea Bay 10K	10km	23 Sep	44:28	66.44%
Tydfillians' Roman Run	18mi	8 Sep	2:29:20	60.40%
Machen Mountain (BM) 6 Miles/1450 Feet	6.2mi	27 Aug	57:25	51.34%
Brecon 10	10mi	5 Aug	1:19:38	60.79%
Cwmcarn Scenic 7	7mi	18 Jul	54:12	61.88%
Cardiff Self Transcendence 4M	4mi	13 Jul	28:20	65.60%
Llanelli Waterfront 10k	10km	24 Jun	45:49	63.96%
Cardiff Self Transcendence 3M	3mi	15 Jun	20:49	66.47%
The Magic Roundabout 10k	10km	27 May	52:10	56.17%
St Michael's Hereford Half Marathon	13.1mi	20 May	1:46:57	59.37%
Cardiff Self Transcendence 2M	2mi	11 May	13:35	64.66%
Offa's Orror	20km	29 Apr	1:57:41	51.09%
Islwyn Half Marathon	13.1mi	1 Apr	1:47:45	58.93%
Llanelli Waterside Half Marathon	13.1mi	11 Mar	1:44:06	60.99%
Lliswerry 8	8mi	28 Jan	1:01:25	61.89%
2006	Distance	Date	Result	WAVA
Old Father Time	5mi	31 Dec	36:44	63.97%
Sospan multi terrain	10mi	19 Nov	1:22:52	57.93%
Cardiff Marathon	26.2mi	15 Oct	3:44:13	59.64%
Machen Mountain Run	6mi	28 Aug	1:00:03	47.12%
Brecon 10	10mi	6 Aug	1:19:37	60.29%
Llanelli Millennium Coast 10k	10km	25 Jun	48:47	59.58%
Abertillery 10k	10km	11 Jun	47:42	60.93%
Great Welsh Run 5	5mi	1 May	38:05	61.21%
Lliswerry 8 Mile Road Race	8mi	29 Jan	1:03:19	59.54%
2005	Distance	Date	Result	WAVA
Tour of Torfaen (non PB version)	13.1mi	23 Oct	1:41:39	61.94%
Cardiff Half Marathon	13.1mi	9 Oct	1:46:57	58.87%
Swansea Bay 10K	10km	25 Sep	47:45	60.87%
Cardiff 10K	10km	4 Sep	49:46	58.40%
Brecon 10	10mi	7 Aug	1:26:00	55.36%
Llanelli Millennium Coast 10K	10km	26 Jun	50:13	57.88%
Great Welsh Run 5	5mi	2 May	38:10	60.60%
2004	Distance	Date	Result	WAVA
Cardiff 10K	10km	5 Sep	51:40	55.80%

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