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chrischew01 M50

About

Race Times

All Races

Mileage

Training

Bishops Stortford RC

Races
137
Miles
2446
Miles
2
5k
20:37
5M
35:16
10k
42:32
10M
1:11:18
Half
1:33:41
Mara
3:21:49

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2021 Targets

RUN
1243

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Buddies

Dist	Races	PB	2013	2014	2015	2016	2017	2018	2019	2020
5km	80	20:37 6:38/mi	24:20	21:12	20:46	21:04	21:15	21:11	20:37
5mi	4	35:16 7:03/mi			35:16		35:58		37:20
10km	21	42:32 6:51/mi		44:21	44:11	42:48	43:06	44:35	42:32
10mi	10	1:11:18 7:08/mi		1:16:25	1:12:01		1:13:55	1:15:05	1:11:18
13.1mi	11	1:33:41 7:09/mi		1:37:22	1:35:01	1:33:47		1:36:18	1:33:41	1:36:50
15mi	2	2:03:41 8:15/mi						2:07:58	2:03:41
26.2mi	8	3:21:49 7:42/mi		3:44:51	3:21:52	3:25:08		3:28:19	3:21:49

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	112	0	0	0	0	0	0	0	0	0	0	0	112
2020	200	186	211	201	224	194	218	172	92	139	164	160	2161
2020	0	0	0	0	0	2	0	0	0	0	0	0	2
2019	0	0	0	0	0	0	0	0	0	0	15	146	161
2016	0	13	0	0	0	0	0	0	0	0	0	0	13

Tue 22nd Dec Dec 22	Wed 23rd Dec Dec 23	Thu 24th Dec Dec 24	Fri 25th Dec Dec 25	Sat 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28
5.1mi, 45:24 Running - Intervals Split Summary === 1) 1.13km - 6:30(5:45/km) 131/145bpm 81/83rpm 10.42/13.57kmph 2) 1km - 5:42(5:43/km) 142/151bpm 82/93rpm 10.51/12.79kmph 3) 0.32km - 1:20(4:13/km) 158/164bpm 89/90rpm 14.23/15.5kmph 4) 0.24km - 1:36(6:33/km) 149/164bpm 79/88rpm 9.15/15.09kmph 5) 0.31km - 1:15(4:04/km) 157/166bpm 90/93rpm 14.77/15.72kmph 6) 0.2km - 1:35(7:50/km) 150/166bpm 76/87rpm 7.64/15.05kmph 7) 0.31km - 1:15(4:02/km) 158/169bpm 91/93rpm 14.89/16.26kmph 8) 0.28km - 1:43(6:11/km) 154/169bpm 78/91rpm 9.72/15.58kmph 9) 0.3km - 1:14(4:04/km) 159/168bpm 91/93rpm 14.76/15.99kmph 10) 0.2km - 1:26(7:02/km) 156/169bpm 77/83rpm 8.53/14.99kmph 11) 0.32km - 1:17(4:04/km) 160/170bpm 92/93rpm 14.78/16.13kmph 12) 0.26km - 1:42(6:35/km) 155/170bpm 78/91rpm 9.12/16.06kmph 13) 0.3km - 1:13(4:05/km) 158/169bpm 92/93rpm 14.71/17.73kmph 14) 0.23km - 1:38(7:12/km) 156/170bpm 77/92rpm 8.33/14.77kmph 15) 0.31km - 1:14(3:56/km) 160/171bpm 92/93rpm 15.27/17.4kmph 16) 0.29km - 1:56(6:43/km) 156/172bpm 80/93rpm 8.94/15.34kmph 17) 0.29km - 1:10(3:59/km) 160/172bpm 93/95rpm 15.05/16.79kmph 18) 1km - 5:28(5:29/km) 146/150bpm 82/85rpm 10.95/14.13kmph Add a comment	7.1mi, 1:03:46 Running - General Split Summary === 1) 1km - 5:38(5:39/km) 129/142bpm 79/80rpm 10.63/12.68kmph 2) 1km - 5:38(5:38/km) 140/145bpm 80/83rpm 10.64/12.69kmph 3) 1km - 5:30(5:30/km) 139/145bpm 80/82rpm 10.89/12.59kmph 4) 1km - 5:36(5:36/km) 137/142bpm 80/82rpm 10.7/13.27kmph 5) 1km - 5:27(5:27/km) 132/143bpm 80/82rpm 11/14.84kmph 6) 1km - 5:30(5:30/km) 143/147bpm 80/81rpm 10.91/12.89kmph 7) 1km - 5:36(5:36/km) 141/147bpm 80/82rpm 10.71/12.91kmph 8) 1km - 5:34(5:35/km) 145/155bpm 80/80rpm 10.75/13.09kmph 9) 1km - 5:27(5:28/km) 145/150bpm 80/82rpm 10.98/13.6kmph 10) 1km - 5:41(5:42/km) 150/161bpm 80/82rpm 10.53/15.74kmph 11) 1km - 5:40(5:40/km) 150/157bpm 81/82rpm 10.58/12.5kmph Add a comment	3.2mi, 29:09 Running - Easy Split Summary === 1) 1km - 5:48(5:49/km) 135/145bpm 81/83rpm 10.32/11.67kmph 2) 1km - 5:42(5:43/km) 146/150bpm 82/84rpm 10.5/11.65kmph 3) 1km - 5:31(5:31/km) 143/149bpm 82/85rpm 10.87/12.25kmph 4) 1km - 5:39(5:39/km) 139/146bpm 82/83rpm 10.61/13.23kmph 5) 1km - 5:25(5:25/km) 139/146bpm 83/84rpm 11.07/12.54kmph Add a comment	3.2mi, 28:34 Running - Easy Split Summary === 1) 1km - 5:54(5:54/km) 131/143bpm 79/83rpm 10.16/12.6kmph 2) 1km - 5:48(5:49/km) 142/148bpm 80/83rpm 10.32/12.12kmph 3) 1km - 5:34(5:35/km) 140/146bpm 81/89rpm 10.76/14.13kmph 4) 1km - 5:26(5:27/km) 141/150bpm 81/82rpm 11.01/13.75kmph 5) 1km - 5:23(5:24/km) 142/147bpm 82/83rpm 11.11/13.63kmph Add a comment	3.2mi, 29:13 Running - Easy Split Summary === 1) 1km - 5:47(5:48/km) 129/154bpm 81/83rpm 10.36/12.2kmph 2) 1km - 5:37(5:38/km) 131/139bpm 82/83rpm 10.66/13.05kmph 3) 1km - 5:36(5:37/km) 139/150bpm 82/82rpm 10.69/12.06kmph 4) 1km - 5:38(5:39/km) 142/149bpm 82/82rpm 10.63/13.09kmph 5) 1km - 5:25(5:25/km) 140/146bpm 83/85rpm 11.07/12.31kmph Add a comment	10.3mi, 1:25:01 Running - Medium Long Run Split Summary === 1) 1km - 5:38(5:39/km) 128/140bpm 80/83rpm 10.63/13.2kmph 2) 1km - 5:29(5:30/km) 142/147bpm 81/86rpm 10.92/12.97kmph 3) 1km - 5:20(5:21/km) 142/145bpm 82/82rpm 11.23/13.37kmph 4) 1km - 5:11(5:12/km) 145/148bpm 82/82rpm 11.55/12.7kmph 5) 1km - 5:13(5:14/km) 146/150bpm 82/82rpm 11.48/12.54kmph 6) 1km - 5:07(5:07/km) 149/153bpm 83/84rpm 11.71/12.76kmph 7) 1km - 5:04(5:04/km) 151/157bpm 83/84rpm 11.83/12.63kmph 8) 1km - 4:57(4:57/km) 153/155bpm 83/85rpm 12.11/12.98kmph 9) 1km - 4:59(5:00/km) 154/157bpm 83/85rpm 12.01/13.53kmph 10) 1km - 4:57(4:58/km) 158/160bpm 83/85rpm 12.09/13.23kmph 11) 1km - 4:57(4:57/km) 156/161bpm 84/85rpm 12.12/12.98kmph 12) 1km - 4:52(4:53/km) 160/163bpm 84/85rpm 12.3/13.39kmph 13) 1km - 4:49(4:50/km) 156/161bpm 84/85rpm 12.44/13.85kmph 14) 1km - 4:57(4:57/km) 159/164bpm 84/85rpm 12.12/13.44kmph 15) 1km - 5:02(5:02/km) 162/166bpm 83/85rpm 11.91/13.01kmph 16) 1km - 5:01(5:02/km) 165/168bpm 83/85rpm 11.92/15.37kmph Add a comment	3.3mi, 29:11 Running - General Split Summary === 1) 1km - 5:37(5:37/km) 136/145bpm 81/83rpm 10.67/15.12kmph 2) 1km - 5:30(5:31/km) 148/152bpm 84/85rpm 10.89/12.45kmph 3) 1km - 5:21(5:22/km) 144/146bpm 84/85rpm 11.18/12.46kmph 4) 1km - 5:31(5:32/km) 142/148bpm 83/85rpm 10.84/12.89kmph 5) 1km - 5:26(5:26/km) 142/149bpm 82/84rpm 11.03/12.14kmph Add a comment
Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4
3.1mi, 21:35 Running - Time Trial Split Summary === 1) 1km - 4:17(4:18/km) 163/171bpm 90/92rpm 13.96/15.95kmph 2) 1km - 4:19(4:19/km) 174/176bpm 90/92rpm 13.89/15.37kmph 3) 1km - 4:19(4:20/km) 177/178bpm 89/92rpm 13.87/15.46kmph 4) 1km - 4:21(4:22/km) 179/181bpm 89/92rpm 13.74/16.18kmph 5) 1km - 4:11(4:11/km) 181/183bpm 90/92rpm 14.32/17.43kmph Add a comment 2.4mi, 22:02 Running - Warm Up Split Summary === 1) 1km - 5:33(5:34/km) 138/152bpm 83/87rpm 10.78/12.66kmph 2) 1km - 5:32(5:33/km) 150/155bpm 83/87rpm 10.82/13.07kmph 3) 1.2km - 7:02(5:52/km) 155/166bpm 81/100rpm 10.22/19.13kmph Add a comment 1.3mi, 11:16 Running - General Split Summary === 1) 1km - 5:20(5:21/km) 157/163bpm 81/82rpm 11.22/14.45kmph 2) 1km - 5:16(5:17/km) 155/158bpm 82/83rpm 11.36/13.88kmph Add a comment	6.3mi, 54:37 Running - General Split Summary === 1) 1km - 5:42(5:43/km) 139/150bpm 80/83rpm 10.5/12.87kmph 2) 1km - 5:33(5:34/km) 145/150bpm 82/83rpm 10.78/13.31kmph 3) 1km - 5:14(5:15/km) 138/146bpm 81/82rpm 11.44/13.83kmph 4) 1km - 5:16(5:16/km) 143/150bpm 81/82rpm 11.38/14.81kmph 5) 1km - 5:29(5:30/km) 145/149bpm 81/82rpm 10.92/13.14kmph 6) 1km - 5:24(5:24/km) 145/150bpm 81/82rpm 11.1/13.63kmph 7) 1km - 5:06(5:06/km) 150/154bpm 82/82rpm 11.76/12.45kmph 8) 1km - 5:19(5:19/km) 150/155bpm 82/82rpm 11.27/12.36kmph 9) 1km - 5:11(5:11/km) 145/150bpm 81/82rpm 11.57/13.91kmph 10) 1km - 5:28(5:28/km) 150/158bpm 81/83rpm 10.97/14.23kmph Add a comment	3.3mi, 28:58 Running - General Split Summary === 1) 1km - 5:39(5:39/km) 133/144bpm 83/85rpm 10.62/12.32kmph 2) 1km - 5:32(5:33/km) 136/143bpm 84/85rpm 10.83/11.56kmph 3) 1km - 5:32(5:32/km) 138/148bpm 82/85rpm 10.83/12.67kmph 4) 1km - 5:31(5:31/km) 143/148bpm 83/85rpm 10.87/12.03kmph 5) 1km - 5:20(5:21/km) 138/142bpm 83/85rpm 11.22/12.48kmph Add a comment	10.4mi, 1:34:38 Running - Trail Run Split Summary === 1) 1km - 5:34(5:34/km) 130/140bpm 79/101rpm 10.77/12.22kmph 2) 1km - 5:48(5:49/km) 143/150bpm 79/82rpm 10.32/12.07kmph 3) 1km - 5:34(5:35/km) 139/142bpm 80/82rpm 10.76/12.37kmph 4) 1km - 5:37(5:37/km) 138/140bpm 81/82rpm 10.67/11.94kmph 5) 1km - 5:44(5:44/km) 144/148bpm 80/86rpm 10.46/12.53kmph 6) 1km - 5:48(5:48/km) 146/150bpm 79/84rpm 10.34/12.24kmph 7) 1km - 5:38(5:39/km) 145/147bpm 80/88rpm 10.63/12.58kmph 8) 1.05km - 6:21(6:01/km) 145/152bpm 79/84rpm 9.96/13.14kmph 9) 1km - 5:33(5:34/km) 145/149bpm 80/82rpm 10.78/11.76kmph 10) 1km - 5:43(5:43/km) 143/148bpm 80/82rpm 10.48/14.06kmph 11) 1km - 5:36(5:36/km) 146/150bpm 80/80rpm 10.71/14.77kmph 12) 1km - 5:44(5:44/km) 148/157bpm 79/83rpm 10.46/12.59kmph 13) 1.1km - 6:23(5:48/km) 143/153bpm 79/82rpm 10.35/12.22kmph 14) 1km - 5:23(5:24/km) 145/148bpm 81/82rpm 11.11/12.15kmph 15) 1km - 5:21(5:22/km) 143/148bpm 81/82rpm 11.18/12.37kmph 16) 1km - 5:32(5:32/km) 141/150bpm 80/82rpm 10.84/12.59kmph Add a comment	0mi, 30:11 Cross-Training - Weights Add a comment	15mi, 2:09:15 Running - Long Run Split Summary === 1) 1km - 5:53(5:54/km) 132/141bpm 80/83rpm 10.18/11.69kmph 2) 1km - 5:34(5:34/km) 142/149bpm 83/83rpm 10.77/11.7kmph 3) 1km - 5:26(5:27/km) 137/141bpm 83/83rpm 11.02/11.77kmph 4) 1km - 5:16(5:17/km) 139/143bpm 83/85rpm 11.37/12.66kmph 5) 1km - 5:16(5:17/km) 140/144bpm 82/83rpm 11.37/12.67kmph 6) 1km - 5:09(5:10/km) 135/139bpm 82/85rpm 11.62/13.13kmph 7) 1km - 5:13(5:13/km) 138/142bpm 82/85rpm 11.5/13.05kmph 8) 1km - 5:26(5:27/km) 140/145bpm 82/85rpm 11.01/12.89kmph 9) 1km - 5:22(5:22/km) 145/148bpm 82/84rpm 11.17/12.4kmph 10) 1km - 5:31(5:31/km) 149/154bpm 82/87rpm 10.86/13.5kmph 11) 1km - 5:07(5:08/km) 144/149bpm 83/84rpm 11.7/13.77kmph 12) 1km - 5:14(5:14/km) 146/149bpm 82/84rpm 11.46/13.84kmph 13) 1.21km - 6:49(5:37/km) 148/152bpm 81/82rpm 10.68/13.6kmph 14) 1km - 5:08(5:08/km) 139/147bpm 84/84rpm 11.67/13.2kmph 15) 1km - 5:34(5:35/km) 151/162bpm 82/84rpm 10.76/12.85kmph 16) 1km - 5:07(5:08/km) 146/154bpm 83/86rpm 11.69/13.02kmph 17) 1km - 5:08(5:09/km) 148/154bpm 83/84rpm 11.67/12.48kmph 18) 1km - 5:02(5:02/km) 147/156bpm 82/84rpm 11.91/13.78kmph 19) 1km - 5:12(5:12/km) 143/148bpm 83/84rpm 11.53/14.94kmph 20) 1km - 5:21(5:21/km) 147/156bpm 81/84rpm 11.2/13.16kmph 21) 1km - 5:13(5:13/km) 149/155bpm 82/84rpm 11.5/14.41kmph 22) 1km - 5:34(5:35/km) 153/161bpm 80/82rpm 10.76/14.31kmph 23) 1km - 5:32(5:32/km) 155/161bpm 81/82rpm 10.84/14.59kmph 24) 1km - 5:10(5:10/km) 153/156bpm 82/84rpm 11.6/12.89kmph Add a comment	0mi, 30:57 Cross-Training - Other Add a comment 3.3mi, 29:40 Running - Easy Split Summary === 1) 1km - 5:52(5:53/km) 139/151bpm 82/87rpm 10.21/13.1kmph 2) 1km - 5:45(5:45/km) 143/152bpm 83/85rpm 10.42/14.67kmph 3) 1km - 5:26(5:26/km) 147/156bpm 84/85rpm 11.03/14.33kmph 4) 1km - 5:30(5:30/km) 148/153bpm 85/87rpm 10.89/12.03kmph 5) 1km - 5:34(5:34/km) 146/154bpm 83/85rpm 10.77/12.41kmph Add a comment
Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11
2.2mi, 19:59 Running - Commute Split Summary === 1) 1km - 5:45(5:45/km) 144/158bpm 80/84rpm 10.42/14.11kmph 2) 1km - 5:14(5:15/km) 157/160bpm 80/83rpm 11.44/15.18kmph 3) 1km - 5:27(5:28/km) 152/158bpm 80/85rpm 10.99/14.95kmph Add a comment 4.8mi, 40:16 Running - Commute Split Summary === 1) 1.05km - 5:13(5:00/km) 134/158bpm 80/85rpm 12.02/14.52kmph 2) 1km - 5:20(5:21/km) 158/163bpm 81/84rpm 11.22/15.87kmph 3) 1km - 5:09(5:09/km) 143/162bpm 82/82rpm 11.65/15.47kmph 4) 1.06km - 5:31(5:12/km) 128/145bpm 82/85rpm 11.54/19.03kmph 5) 1.07km - 5:49(5:26/km) 126/165bpm 81/85rpm 11.05/17.06kmph 6) 1km - 5:23(5:23/km) 128/148bpm 82/85rpm 11.13/14.74kmph 7) 1km - 4:56(4:57/km) 121/137bpm 82/85rpm 12.14/14.35kmph Add a comment	-	0mi, 30:19 Cross-Training - Weights Add a comment 6.1mi, 51:51 Running - Fartleks Split Summary === 1) 1km - 5:48(5:49/km) 142/160bpm 81/83rpm 10.31/11.74kmph 2) 1km - 5:42(5:43/km) 150/160bpm 82/85rpm 10.5/12.35kmph 3) 1km - 5:04(5:04/km) 156/163bpm 84/90rpm 11.83/15.04kmph 4) 1km - 5:03(5:04/km) 161/167bpm 83/92rpm 11.85/17.9kmph 5) 1km - 5:02(5:03/km) 165/171bpm 85/92rpm 11.88/16.17kmph 6) 1km - 5:14(5:14/km) 163/167bpm 83/87rpm 11.46/13.94kmph 7) 1km - 4:54(4:54/km) 168/176bpm 85/92rpm 12.24/15.97kmph 8) 1km - 5:04(5:05/km) 168/171bpm 85/89rpm 11.81/13.81kmph 9) 1km - 5:26(5:26/km) 164/168bpm 82/84rpm 11.03/13.06kmph Add a comment	4mi, 35:27 Running - Easy Split Summary === 1) 1km - 5:36(5:36/km) 142/162bpm 83/83rpm 10.71/12.25kmph 2) 1km - 5:34(5:35/km) 139/172bpm 83/85rpm 10.75/12.85kmph 3) 1km - 5:37(5:38/km) 142/146bpm 83/85rpm 10.66/12.91kmph 4) 1km - 5:23(5:23/km) 139/143bpm 83/84rpm 11.13/13.54kmph 5) 1km - 5:25(5:26/km) 145/153bpm 83/84rpm 11.05/12.87kmph 6) 1km - 5:26(5:26/km) 143/152bpm 83/84rpm 11.03/13.43kmph Add a comment	6.3mi, 54:22 Running - General Split Summary === 1) 1km - 5:35(5:35/km) 136/143bpm 80/83rpm 10.75/12.29kmph 2) 1km - 5:19(5:19/km) 140/145bpm 81/83rpm 11.28/12.45kmph 3) 1km - 5:18(5:19/km) 137/146bpm 81/82rpm 11.3/13.21kmph 4) 1km - 5:22(5:23/km) 143/149bpm 81/84rpm 11.15/11.88kmph 5) 1km - 5:22(5:23/km) 147/153bpm 81/82rpm 11.15/12.43kmph 6) 1km - 5:22(5:23/km) 143/151bpm 80/82rpm 11.15/13.29kmph 7) 1km - 5:17(5:17/km) 145/152bpm 81/84rpm 11.35/13.8kmph 8) 1km - 5:13(5:14/km) 143/152bpm 81/82rpm 11.47/13.54kmph 9) 1.02km - 5:37(5:32/km) 147/155bpm 81/82rpm 10.85/13.13kmph 10) 1km - 5:08(5:08/km) 140/144bpm 82/82rpm 11.67/14.3kmph Add a comment	16mi, 2:14:17 Running - Long Run Split Summary === 1) 1km - 5:26(5:26/km) 128/148bpm 80/85rpm 11.03/12.54kmph 2) 1km - 5:27(5:27/km) 134/144bpm 82/83rpm 11.01/14.93kmph 3) 1km - 5:30(5:31/km) 143/154bpm 82/83rpm 10.88/13.27kmph 4) 1km - 5:13(5:13/km) 140/145bpm 83/85rpm 11.5/12.69kmph 5) 1km - 5:29(5:30/km) 143/147bpm 82/85rpm 10.92/13.84kmph 6) 1.14km - 6:02(5:19/km) 138/146bpm 82/85rpm 11.3/12.45kmph 7) 1km - 5:07(5:07/km) 138/144bpm 84/87rpm 11.72/12.29kmph 8) 1km - 5:18(5:18/km) 144/153bpm 84/85rpm 11.32/12.66kmph 9) 1km - 5:10(5:10/km) 144/147bpm 84/84rpm 11.6/12.88kmph 10) 1km - 5:00(5:00/km) 144/149bpm 84/84rpm 11.99/13.19kmph 11) 1.14km - 5:42(5:00/km) 138/149bpm 82/87rpm 12/13.24kmph 12) 1km - 4:58(4:59/km) 144/147bpm 85/86rpm 12.05/13.89kmph 13) 1km - 5:05(5:06/km) 143/148bpm 84/87rpm 11.78/13.37kmph 14) 1km - 5:18(5:18/km) 146/150bpm 83/84rpm 11.31/13.19kmph 15) 1km - 5:09(5:10/km) 143/145bpm 84/97rpm 11.62/12.73kmph 16) 1km - 5:09(5:10/km) 145/148bpm 84/106rpm 11.63/12.92kmph 17) 1km - 4:56(4:56/km) 145/147bpm 84/84rpm 12.15/14.42kmph 18) 1km - 5:08(5:08/km) 144/148bpm 83/84rpm 11.69/13.12kmph 19) 1km - 4:59(5:00/km) 144/149bpm 83/84rpm 12.01/13.32kmph 20) 1km - 4:56(4:56/km) 145/147bpm 83/84rpm 12.15/13.8kmph 21) 1km - 5:11(5:12/km) 150/156bpm 82/84rpm 11.54/13.28kmph 22) 1km - 5:03(5:03/km) 147/150bpm 83/84rpm 11.88/13.31kmph 23) 1km - 5:16(5:17/km) 150/154bpm 82/82rpm 11.37/13.31kmph 24) 1km - 5:18(5:19/km) 153/159bpm 82/84rpm 11.29/13.26kmph 25) 1km - 5:19(5:20/km) 156/163bpm 81/84rpm 11.26/13.34kmph Add a comment	2.5mi, 20:47 Running - Commute Split Summary === 1) 1km - 5:18(5:18/km) 146/161bpm 80/83rpm 11.32/15.34kmph 2) 1km - 5:15(5:16/km) 159/162bpm 80/82rpm 11.4/13.99kmph 3) 1km - 5:24(5:24/km) 160/162bpm 80/82rpm 11.1/13.93kmph Add a comment 3mi, 26:50 Running - Commute Split Summary === 1) 1km - 6:02(6:02/km) 146/162bpm 80/85rpm 9.94/17.56kmph 2) 1.02km - 5:18(5:13/km) 160/163bpm 81/82rpm 11.49/14.78kmph 3) 1.04km - 5:39(5:28/km) 160/164bpm 81/86rpm 10.99/14.87kmph 4) 1km - 5:24(5:25/km) 157/164bpm 82/84rpm 11.08/16.57kmph Add a comment
Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18
0mi, 30:38 Cross-Training - Weights Add a comment 6.9mi, 57:22 Running - Intervals Split Summary === 1) 1km - 5:48(5:49/km) 134/145bpm 81/90rpm 10.32/12.68kmph 2) 1km - 5:40(5:41/km) 145/150bpm 81/83rpm 10.57/12.49kmph 3) 1km - 5:33(5:33/km) 151/162bpm 81/90rpm 10.81/17.06kmph 4) 0.7km - 3:02(4:19/km) 160/166bpm 88/90rpm 13.88/15.04kmph 5) 0.25km - 1:29(5:53/km) 158/166bpm 80/87rpm 10.21/13.6kmph 6) 0.49km - 2:03(4:12/km) 164/169bpm 91/93rpm 14.28/15.7kmph 7) 0.27km - 1:30(5:28/km) 161/169bpm 81/91rpm 10.97/14.18kmph 8) 0.25km - 1:02(4:05/km) 163/169bpm 91/93rpm 14.68/15.65kmph 9) 0.25km - 1:35(6:17/km) 160/169bpm 79/91rpm 9.54/15.35kmph 10) 0.7km - 3:03(4:20/km) 166/170bpm 89/91rpm 13.83/15.88kmph 11) 0.27km - 1:32(5:45/km) 163/171bpm 80/90rpm 10.43/13.5kmph 12) 0.48km - 2:03(4:14/km) 166/172bpm 90/92rpm 14.17/15.6kmph 13) 0.26km - 1:31(5:57/km) 165/173bpm 80/91rpm 10.07/13.77kmph 14) 0.27km - 1:02(3:52/km) 165/171bpm 91/92rpm 15.5/17.36kmph 15) 0.26km - 1:34(5:57/km) 165/172bpm 80/91rpm 10.07/17.17kmph 16) 0.7km - 3:01(4:19/km) 168/173bpm 91/92rpm 13.87/16.15kmph 17) 0.27km - 1:31(5:36/km) 167/173bpm 81/91rpm 10.72/13.64kmph 18) 0.48km - 2:02(4:13/km) 168/174bpm 91/92rpm 14.21/16.04kmph 19) 0.27km - 1:31(5:35/km) 167/174bpm 80/91rpm 10.74/13.87kmph 20) 0.26km - 1:03(4:06/km) 165/173bpm 91/95rpm 14.63/16.94kmph 21) 1km - 5:11(5:11/km) 162/174bpm 84/95rpm 11.56/16.94kmph 22) 1km - 5:19(5:19/km) 153/157bpm 84/85rpm 11.28/13.42kmph Add a comment	5.1mi, 46:32 Running - General Split Summary === 1) 1km - 5:48(5:49/km) 131/142bpm 81/85rpm 10.33/12.79kmph 2) 1km - 5:33(5:34/km) 134/142bpm 83/85rpm 10.79/12.58kmph 3) 1km - 5:45(5:45/km) 137/147bpm 82/85rpm 10.43/13.63kmph 4) 1km - 5:30(5:31/km) 138/148bpm 82/84rpm 10.88/13.14kmph 5) 1km - 5:45(5:45/km) 143/147bpm 82/84rpm 10.42/11.67kmph 6) 1km - 5:47(5:47/km) 142/148bpm 83/84rpm 10.37/12.65kmph 7) 1km - 5:25(5:25/km) 140/145bpm 83/84rpm 11.07/12.69kmph 8) 1km - 5:22(5:22/km) 146/154bpm 84/84rpm 11.18/14.06kmph Add a comment	-	0mi, 29:25 Cross-Training - Weights Add a comment 6.6mi, 58:14 Running - General Split Summary === 1) 1km - 5:39(5:39/km) 145/159bpm 79/83rpm 10.61/12.13kmph 2) 1km - 5:31(5:31/km) 154/162bpm 81/83rpm 10.86/13.79kmph 3) 1km - 5:28(5:28/km) 158/163bpm 82/83rpm 10.97/12.33kmph 4) 1km - 5:29(5:29/km) 154/158bpm 82/83rpm 10.94/12.27kmph 5) 1km - 5:20(5:20/km) 159/161bpm 82/87rpm 11.25/12.6kmph 6) 1km - 5:20(5:20/km) 153/159bpm 82/82rpm 11.24/12.52kmph 7) 1km - 5:19(5:20/km) 153/160bpm 82/82rpm 11.27/13.22kmph 8) 1km - 5:36(5:36/km) 152/167bpm 81/82rpm 10.71/12.36kmph 9) 1km - 5:25(5:26/km) 161/166bpm 82/85rpm 11.05/13.36kmph 10) 1km - 5:30(5:31/km) 152/160bpm 81/84rpm 10.88/15.38kmph Add a comment	3.2mi, 29:14 Running - Easy Split Summary === 1) 1km - 5:50(5:50/km) 133/141bpm 80/83rpm 10.28/11.69kmph 2) 1km - 5:42(5:42/km) 141/144bpm 82/83rpm 10.52/11.85kmph 3) 1km - 5:27(5:27/km) 137/143bpm 82/83rpm 11/12.26kmph 4) 1km - 5:29(5:29/km) 136/140bpm 81/82rpm 10.94/12.96kmph 5) 1km - 5:28(5:29/km) 139/145bpm 82/82rpm 10.96/12.19kmph Add a comment	16.4mi, 2:19:56 Running - Long Run Split Summary === 1) 1km - 5:35(5:36/km) 128/137bpm 81/83rpm 10.72/12kmph 2) 1km - 5:22(5:23/km) 129/144bpm 81/83rpm 11.16/13.23kmph 3) 1km - 5:21(5:22/km) 136/141bpm 82/84rpm 11.19/12.92kmph 4) 1km - 5:30(5:31/km) 135/148bpm 82/85rpm 10.89/13.16kmph 5) 1km - 5:16(5:17/km) 138/148bpm 82/85rpm 11.36/12.7kmph 6) 1km - 5:11(5:12/km) 134/140bpm 83/84rpm 11.55/15.53kmph 7) 1km - 5:13(5:14/km) 136/142bpm 83/84rpm 11.47/12.42kmph 8) 1km - 5:17(5:18/km) 133/142bpm 83/84rpm 11.33/12.51kmph 9) 1km - 5:39(5:39/km) 141/148bpm 83/84rpm 10.61/12.71kmph 10) 1km - 5:18(5:19/km) 141/147bpm 82/84rpm 11.29/12.96kmph 11) 1km - 5:29(5:30/km) 142/146bpm 83/84rpm 10.92/12.12kmph 12) 1.83km - 10:02(5:29/km) 135/146bpm 82/84rpm 10.95/12.01kmph 13) 1km - 5:06(5:07/km) 133/139bpm 84/87rpm 11.73/12.73kmph 14) 1km - 5:00(5:00/km) 133/139bpm 84/86rpm 11.98/13.84kmph 15) 1km - 5:12(5:13/km) 139/144bpm 83/84rpm 11.51/12.93kmph 16) 1km - 5:09(5:10/km) 136/140bpm 83/84rpm 11.63/13.03kmph 17) 1km - 5:03(5:04/km) 136/145bpm 83/84rpm 11.85/13.34kmph 18) 1km - 5:37(5:37/km) 145/158bpm 81/84rpm 10.68/12.43kmph 19) 1km - 5:06(5:07/km) 143/151bpm 82/84rpm 11.75/13.03kmph 20) 1km - 5:07(5:08/km) 142/147bpm 82/84rpm 11.69/13.47kmph 21) 1km - 5:03(5:03/km) 143/151bpm 82/84rpm 11.87/13.83kmph 22) 1km - 5:00(5:00/km) 138/145bpm 83/84rpm 12/13.83kmph 23) 1km - 5:22(5:22/km) 147/153bpm 81/83rpm 11.17/12.73kmph 24) 1km - 5:19(5:19/km) 143/153bpm 81/82rpm 11.28/14.33kmph 25) 1km - 5:18(5:18/km) 148/153bpm 80/82rpm 11.31/13.15kmph 26) 1km - 5:28(5:29/km) 152/157bpm 80/82rpm 10.96/13.72kmph Add a comment	-

2020	Distance	Date	Result	WAVA
Brentwood Half Marathon	13.1mi	15 Mar	1:36:50	69.70%
2019	Distance	Date	Result	WAVA
Ware - 'East Herts and West Essex' XC	4.97mi	15 Dec	41:52	58.59%
Hatfield 5	5mi	24 Nov	37:20	66.10%
Bank of America Chicago Marathon	26.2mi	13 Oct	3:46:15	62.26%
Middlesex 10k	10km	29 Sep	46:03	66.92%
Hackney Marshes parkrun	5km	14 Sep	20:55	72.18%
Wissey Half Marathon	13.1mi	1 Sep	1:39:30	67.23%
Pymmes parkrun	5km	17 Aug	21:27	70.38%
Castle Park parkrun	5km	10 Aug	21:31	70.16%
Queen Elizabeth Olympic Park August 10K - Saturday 3 August 2019	10km	3 Aug	45:04	68.38%
Castle Park parkrun	5km	20 Jul	21:22	70.66%
Raphael parkrun	5km	13 Jul	21:36	69.89%
Ware Festival of Running - 10 miles	10mi	7 Jul	1:15:42	66.77%
Belhus Woods Country Park 10K - Saturday 8 June 2019	10km	8 Jun	47:17	65.18%
AG Antwerp 10 Miles & Marathon	26.2mi	28 Apr	3:21:49	69.80%
Bungay Black Dog 10k	10km	14 Apr	42:32	72.46%
Lowestoft parkrun	5km	13 Apr	20:42	72.93%
Hackney Marshes parkrun	5km	30 Mar	20:37	73.23%
Brentwood Half Marathon	13.1mi	17 Mar	1:33:41	71.40%
Ellenbrook Fields parkrun	5km	2 Mar	20:58	71.45%
Victoria Park 10m	10mi	17 Feb	1:11:18	70.27%
Cannon Hill parkrun, Birmingham	5km	9 Feb	20:58	71.45%
Malahide parkrun	5km	26 Jan	21:13	70.61%
Benfleet 15	15mi	20 Jan	2:03:41	61.38%
2018	Distance	Date	Result	WAVA
Buntingford 10	10mi	30 Dec	1:15:05	66.73%
Firenze Marathon	26.2mi	25 Nov	3:28:19	67.02%
Gunpowder parkrun	5km	20 Oct	21:25	69.95%
Perkins Great Eastern Run	13.1mi	14 Oct	1:36:18	68.85%
Copenhagen Half Marathon	13.1mi	16 Sep	1:38:47	67.12%
Castle Park parkrun	5km	23 Jun	21:26	69.89%
Chew Valley 10km	10km	10 Jun	47:14	64.70%
Hatfield Broad Oak 10K Road Race	10km	28 May	44:35	68.54%
Serpentine Last Friday of the Month 5K	5km	25 May	21:11	70.72%
WRC May Day 10	10mi	7 May	1:17:36	64.56%
Barcelona Marathon	26.2mi	11 Mar	3:35:31	64.78%
Castle Park parkrun	5km	24 Feb	21:33	68.98%
Benfleet 15	15mi	21 Jan	2:07:58	58.80%
2017	Distance	Date	Result	WAVA
Buntingford 10	10mi	31 Dec	1:13:59	67.13%
Stebbing 10	10mi	12 Nov	1:13:55	67.19%
Takeley 10k	10km	3 Sep	46:31	65.13%
Barking Park 5K	5km	28 Aug	22:00	67.57%
Stort 5	5mi	2 Jul	37:15	65.15%
Hatfield Broad Oak 10K Road Race	10km	29 May	45:52	66.06%
Witham May Day 5	5mi	1 May	35:58	67.48%
Regent's Park Easter Run	10km	17 Apr	43:06	70.30%
St Clare 10k	10km	9 Apr	44:43	67.76%
Hatfield Forest parkrun	5km	1 Apr	21:15	69.95%
Queen Elizabeth Olympic Park 10km	10km	4 Mar	44:21	68.32%
2016	Distance	Date	Result	WAVA
Serpentine Last Friday of the Month 5K	5km	30 Dec	21:37	68.24%
Amsterdam Marathon	26.2mi	16 Oct	3:35:24	63.70%
Crown to Crown 5k Race	5km	7 Sep	22:23	65.91%
Wissey Half Marathon	13.1mi	4 Sep	1:37:05	67.11%
Thorndon Park 10km	10km	9 Jul	47:10	63.69%
Valentines parkrun	5km	18 Jun	21:14	69.48%
Crown to Crown 5k Race	5km	8 Jun	22:31	65.52%
Hatfield Broad Oak 10K Road Race	10km	30 May	44:28	67.56%
Hatfield Forest parkrun	5km	14 May	21:30	68.61%
Boston Marathon	26.2mi	18 Apr	3:25:08	66.89%
Hatfield Forest parkrun	5km	19 Mar	21:45	67.83%
Colchester Half Marathon	13.1mi	13 Mar	1:33:47	69.47%
Colchester Castle parkrun	5km	27 Feb	21:04	69.50%
Great Bentley Half Marathon	13.1mi	7 Feb	1:34:50	68.11%
Brentwood parkrun	5km	23 Jan	23:28	62.39%
Hatfield Forest parkrun	5km	16 Jan	21:49	67.11%
Regent's Park 10k Winter Series #4	10km	10 Jan	42:48	69.61%
Chelmsford Central parkrun	5km	1 Jan	21:06	69.39%
Hatfield Forest parkrun	5km	1 Jan	22:10	66.05%
2015	Distance	Date	Result	WAVA
Crown to Crown 5k Race	5km	26 Dec	23:13	63.06%
Wimpole Estate parkrun	5km	19 Dec	22:50	64.12%
Hatfield Forest parkrun	5km	5 Dec	22:18	65.65%
Hatfield 5	5mi	29 Nov	35:16	67.71%
Hatfield Forest parkrun	5km	14 Nov	22:03	66.40%
Stebbing 10	10mi	8 Nov	1:12:01	67.79%
Hatfield Forest parkrun	5km	31 Oct	21:53	66.90%
Hatfield Forest parkrun	5km	24 Oct	22:13	65.90%
Hatfield Forest parkrun	5km	10 Oct	21:39	67.62%
Southend Classic 10k	10km	4 Oct	45:26	65.57%
Harlow parkrun	5km	26 Sep	21:52	66.95%
Hatfield Forest parkrun	5km	19 Sep	21:49	67.11%
Harlow 10	10mi	6 Sep	1:12:36	67.25%
Chelmsford Central parkrun	5km	5 Sep	20:46	70.50%
Hatfield Forest parkrun	5km	22 Aug	21:54	66.85%
Hatfield Forest parkrun	5km	15 Aug	21:48	67.16%
Queen Elizabeth Olympic Park	10km	8 Aug	45:21	65.69%
Hatfield Forest parkrun	5km	1 Aug	21:24	68.41%
Hatfield Forest parkrun	5km	18 Jul	22:06	66.25%
Thorndon Park 10km	10km	11 Jul	47:59	62.09%
Perry Hall parkrun	5km	4 Jul	22:23	65.41%
Great Notley parkrun	5km	27 Jun	22:32	64.97%
Great Notley parkrun	5km	13 Jun	22:26	65.26%
Hatfield Forest parkrun	5km	6 Jun	25:00	58.56%
Basildon parkrun	5km	30 May	22:05	66.30%
Hatfield Broad Oak 10K Road Race	10km	25 May	44:11	67.43%
Hatfield Forest parkrun	5km	23 May	21:46	67.26%
Hatfield Forest parkrun	5km	16 May	22:40	64.59%
Great Notley parkrun	5km	9 May	22:09	66.10%
Hatfield Forest parkrun	5km	2 May	22:02	66.45%
Hatfield Forest parkrun	5km	25 Apr	21:44	67.36%
Greater Manchester Marathon	26.2mi	19 Apr	3:21:52	67.38%
Hatfield Forest parkrun	5km	4 Apr	21:59	66.60%
Chelmsford Central parkrun	5km	28 Mar	21:09	69.22%
Brentwood Half Marathon	13.1mi	22 Mar	1:35:01	67.98%
Great Notley parkrun	5km	14 Mar	21:56	66.75%
Harlow parkrun	5km	28 Feb	22:27	64.73%
Test Track 10	10mi	22 Feb	1:12:36	66.68%
Harlow parkrun	5km	7 Feb	21:54	66.35%
Great Notley parkrun	5km	24 Jan	22:12	65.45%
Brentwood parkrun	5km	10 Jan	23:57	60.67%
chelmsford park run new years day	5km	1 Jan	21:40	67.07%
Great Notley parkrun	5km	1 Jan	22:29	64.63%
2014	Distance	Date	Result	WAVA
Harlow parkrun	5km	20 Dec	22:09	65.60%
Queen Elizabeth Olympic Park 10k	10km	6 Dec	44:21	66.62%
Harlow parkrun	5km	29 Nov	22:49	63.69%
Basildon parkrun	5km	15 Nov	22:02	65.95%
Great Notley parkrun	5km	1 Nov	22:22	64.97%
Panshanger parkrun	5km	25 Oct	21:50	66.55%
Panshanger parkrun	5km	18 Oct	22:23	64.92%
Great Eastern Run	13.1mi	12 Oct	1:37:22	65.77%
Chelmsford Central parkrun	5km	4 Oct	21:12	68.54%
Great Notley parkrun	5km	27 Sep	21:59	66.10%
Great Notley parkrun	5km	20 Sep	22:07	65.70%
Great Notley parkrun	5km	6 Sep	22:07	65.70%
Takeley 10K	10km	31 Aug	46:14	63.90%
Great Notley Parkrun	5km	9 Aug	22:36	64.30%
Chelmsford Central Parkrun	5km	2 Aug	22:24	64.87%
Basildon Parkrun	5km	12 Jul	22:25	64.82%
Great Notley Park Run #2	5km	5 Jul	23:10	62.72%
Chelmsford Central Parkrun	5km	7 Jun	22:50	63.64%
Novo Nordisk Gutenberg Marathon Mainz	26.2mi	11 May	3:44:51	59.98%
Chelmsford Central Parkrun	5km	12 Apr	21:48	66.66%
Sandy 10	10mi	30 Mar	1:16:25	63.35%
Chelmsford Central Parkrun	5km	22 Mar	22:20	65.06%
Chelmsford Central Parkrun	5km	8 Mar	22:20	65.06%
Berkhamsted Half Marathon	13.1mi	2 Mar	1:47:31	59.06%
Regents Park winter series 10k February	10km	2 Feb	47:22	61.87%
Chelmsford Central Parkrun	5km	25 Jan	23:31	61.33%
2013	Distance	Date	Result	WAVA
Chelmsford Central Parkrun	5km	28 Dec	24:20	59.27%

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