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Phill_Young M45

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Windle Valley Runners

Races
60
Miles
8499
Miles
10
WAVA
86.14%
5k
16:20
5M
35:25
10k
34:48
10M
58:30
Half
1:14:49
20M
2:03:08
Mara
2:44:21
50k
4:22:59

Race Standard

Gold (80)

Groups

This user is a member of Conquercise Game, Cross Country Running, Fetchies on Facebook, FetchPoint Game, Run The Sum 2018, Supported VMLM runners, UTMOST, VLM Runners, VMLM Fetchpoint 2017-Runners

2019 Targets

RUN
2000

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2015	2016	2017	2018	2019
5km	Bushy parkrun5km	16:20	5:15	86.14	14	33:41	16:59	16:58	16:59	16:20
5mi	TVXC League - Reading5mi	35:25	7:05	65.16	2			35:42	35:25
9.5km	Camberley XC 9.5K9.5km	35:30	6:01	77.76	1			35:30
10km	Weybridge Sports 10k Run10km	34:48	5:36	82.87	17	38:01	47:14	34:48	35:42
10.5km	SIA Smeathe's Ridge Run10.5km	40:45	6:15	74.87	1			40:45
11.7km	Hogs Back Road Race11.7km	42:14	5:49	80.98	1			42:14
16km	Brutal10 Longmoor16km	1:20:15	8:04	58.07	1	1:20:15
10mi	Cabbage Patch 1010mi	58:30	5:51	82.04	4			1:00:56	58:30
20km	Xterra Trail Run 20km20km	1:27:44	7:04	67.06	2	1:27:44
13.1mi	Reading Half Marathon13.1mi	1:14:49	5:43	85.13	7		1:18:26	1:16:04	1:16:33	1:14:49
20mi	Bramley 2020mi	2:03:08	6:09	80.30	1					2:03:08
26.2mi	London Marathon26.2mi	2:44:21	6:16	79.85	4		2:51:02	2:44:21
50km	The Harbour 50k Challenge50km	4:22:59	8:28	58.19	1	4:22:59
50mi	Lakeland 5050mi	10:46:30	12:56	38.41	1		10:46:30

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	296	258	257	0	0	0	0	0	0	0	0	0	812
2018	224	187	46	74	107	124	156	160	198	142	189	238	1846
2017	303	278	320	183	152	151	68	42	92	120	133	183	2024
2017	0	0	0	0	0	0	0	0	8	0	0	0	8
2016	211	193	184	201	286	276	279	174	226	219	216	215	2681
2016	0	0	2	0	0	0	0	0	0	0	0	0	2
2015	0	0	0	0	0	119	115	113	133	226	214	218	1137

Thu 28th Feb Feb 28	Fri 1st Mar Mar 1	Sat 2nd Mar Mar 2	Sun 3rd Mar Mar 3	Mon 4th Mar Mar 4	Tue 5th Mar Mar 5	Wed 6th Mar Mar 6
10mi, 1:02:24 Running - Marathon Pace Split Summary === 1) 1m - 7:19(7:19/m) 141/159bpm 95cal 8.21/9.41mph 2) 1m - 5:53(5:53/m) 164/170bpm 92cal 10.2/11.17mph 3) 1m - 5:57(5:57/m) 164/167bpm 93cal 10.09/10.87mph 4) 1m - 5:54(5:54/m) 166/174bpm 93cal 10.16/10.69mph 5) 1m - 5:53(5:53/m) 169/174bpm 93cal 10.19/10.79mph 6) 1m - 5:55(5:55/m) 165/171bpm 92cal 10.15/10.67mph 7) 1m - 5:54(5:54/m) 167/173bpm 92cal 10.16/11mph 8) 1m - 5:52(5:52/m) 169/175bpm 92cal 10.23/11.02mph 9) 1m - 5:54(5:54/m) 166/169bpm 90cal 10.16/10.48mph 10) 1m - 7:52(7:52/m) 140/167bpm 41cal 7.63/10.21mph 11) 0m - 1(4:44/m) 140/140bpm 12.67/7.74mph Add a comment 4.4mi, 30:01 Running - Easy Split Summary === 1) 1m - 6:58(6:58/m) 140/153bpm 89cal 8.62/9.81mph 2) 1m - 7:07(7:07/m) 148/155bpm 100cal 8.43/9.33mph 3) 1m - 6:52(6:52/m) 146/150bpm 93cal 8.74/9.56mph 4) 1m - 6:27(6:27/m) 145/152bpm 85cal 9.29/10.06mph 5) 0.38m - 2:37(6:50/m) 148/152bpm 33cal 8.78/9.83mph Add a comment	7.3mi, 1:00:01 Running - Recovery Run Split Summary === 1) 1m - 8:04(8:04/m) 133/146bpm 99cal 7.44/9.31mph 2) 1m - 7:47(7:48/m) 135/145bpm 97cal 7.7/8.43mph 3) 1m - 8:23(8:23/m) 137/152bpm 102cal 7.15/8.87mph 4) 1m - 8:06(8:06/m) 135/143bpm 88cal 7.41/8.72mph 5) 1m - 8:48(8:48/m) 141/151bpm 106cal 6.82/8.35mph 6) 1m - 8:39(8:39/m) 136/150bpm 84cal 6.94/8.41mph 7) 1m - 7:55(7:55/m) 129/139bpm 58cal 7.57/8.29mph 8) 0.3m - 2:18(7:41/m) 126/134bpm 14cal 7.81/8.37mph Add a comment	5.6mi, 47:44 Running - Trail Run Split Summary === 1) 1m - 8:44(8:44/m) 133/139bpm 103cal 6.87/7.53mph 2) 1m - 8:45(8:45/m) 135/151bpm 99cal 6.86/7.83mph 3) 1m - 8:17(8:17/m) 133/148bpm 88cal 7.25/8.14mph 4) 1m - 9:13(9:13/m) 136/155bpm 96cal 6.51/8.06mph 5) 1m - 8:08(8:08/m) 135/150bpm 79cal 7.38/8.6mph 6) 0.58m - 4:37(7:55/m) 133/143bpm 42cal 7.59/8.14mph Add a comment 3mi, 17:30 Running - parkrun Split Summary === 1) 1m - 5:36(5:36/m) 170/175bpm 85cal 10.71/14.57mph 2) 1m - 5:55(5:55/m) 178/182bpm 96cal 10.13/11.4mph 3) 1m - 5:52(5:52/m) 179/182bpm 96cal 10.21/11.63mph 4) 0.02m - 6(4:22/m) 182/183bpm 1cal 13.73/11.96mph Add a comment 1.7mi, 15:02 Running - Warm Up Split Summary === 1) 1m - 8:45(8:45/m) 139/148bpm 114cal 6.86/8.47mph 2) 0.74m - 6:17(8:30/m) 146/152bpm 86cal 7.07/8.29mph Add a comment	18mi, 2:20:49 Running - Long Run Split Summary === 1) 1m - 7:47(7:47/m) 134/141bpm 91cal 7.71/8.27mph 2) 1m - 7:51(7:51/m) 140/145bpm 97cal 7.64/8.83mph 3) 1m - 8:04(8:04/m) 140/145bpm 102cal 7.44/8.14mph 4) 1m - 8:32(8:32/m) 142/149bpm 106cal 7.03/7.74mph 5) 1m - 7:59(7:59/m) 138/149bpm 84cal 7.51/7.99mph 6) 1m - 7:47(7:47/m) 138/145bpm 82cal 7.7/8.75mph 7) 1m - 7:43(7:43/m) 138/148bpm 78cal 7.78/8.33mph 8) 1m - 7:33(7:33/m) 137/141bpm 67cal 7.95/8.6mph 9) 1m - 7:40(7:40/m) 138/142bpm 70cal 7.83/8.62mph 10) 1m - 7:35(7:35/m) 137/142bpm 64cal 7.9/8.62mph 11) 1m - 7:38(7:38/m) 138/148bpm 67cal 7.87/8.14mph 12) 1m - 7:52(7:52/m) 138/144bpm 68cal 7.63/8.16mph 13) 1m - 7:45(7:45/m) 139/144bpm 65cal 7.75/9.37mph 14) 1m - 7:58(7:58/m) 136/142bpm 62cal 7.54/8.81mph 15) 1m - 7:23(7:23/m) 130/140bpm 38cal 8.12/8.6mph 16) 1m - 7:50(7:50/m) 134/143bpm 55cal 7.67/8.41mph 17) 1m - 7:43(7:43/m) 135/140bpm 56cal 7.77/8.29mph 18) 1m - 8:08(8:08/m) 134/140bpm 60cal 7.38/8.29mph 19) 0m - 2(7:19/m) 132/132bpm 8.21/7.45mph Add a comment	3.7mi, 30:02 Running - Treadmill Split Summary === 1) 1m - 8:13(8:13/m) 128/137bpm 83cal 7.3/8.12mph 2) 1m - 8:02(8:02/m) 132/145bpm 84cal 7.46/7.68mph 3) 1m - 7:56(7:56/m) 129/139bpm 75cal 7.57/8.14mph 4) 0.72m - 5:50(8:06/m) 130/135bpm 54cal 7.4/7.68mph Add a comment 7.4mi, 1:00:04 Running - Recovery Run Split Summary === 1) 1m - 8:36(8:36/m) 129/149bpm 84cal 6.98/7.62mph 2) 1m - 9:29(9:29/m) 138/148bpm 111cal 6.33/7.7mph 3) 1m - 7:57(7:57/m) 130/143bpm 78cal 7.55/8.16mph 4) 1m - 7:52(7:52/m) 135/143bpm 84cal 7.63/9.37mph 5) 1m - 7:50(7:50/m) 134/141bpm 81cal 7.67/9.71mph 6) 1m - 7:45(7:45/m) 132/139bpm 70cal 7.74/8.87mph 7) 1m - 7:34(7:34/m) 129/144bpm 57cal 7.93/8.79mph 8) 0.39m - 3:01(7:45/m) 133/142bpm 27cal 7.74/8.04mph Add a comment	3.8mi, 30:01 Running - Treadmill Split Summary === 1) 1m - 8:06(8:06/m) 126/135bpm 89cal 7.4/7.95mph 2) 1m - 7:44(7:44/m) 131/135bpm 88cal 7.76/8.06mph 3) 1m - 7:50(7:50/m) 129/133bpm 79cal 7.66/8.06mph 4) 0.81m - 6:20(7:51/m) 129/133bpm 60cal 7.65/7.81mph Add a comment 9mi, 1:01:04 Running - Steady-State Split Summary === 1) 1m - 6:58(6:58/m) 139/149bpm 87cal 8.61/9.77mph 2) 1m - 6:46(6:46/m) 140/151bpm 83cal 8.87/10.12mph 3) 1m - 6:49(6:49/m) 150/155bpm 94cal 8.8/9.75mph 4) 1m - 6:40(6:40/m) 140/157bpm 74cal 9.01/9.81mph 5) 1m - 6:48(6:48/m) 147/154bpm 88cal 8.82/9.18mph 6) 1m - 6:44(6:44/m) 150/161bpm 87cal 8.91/9.25mph 7) 1m - 6:48(6:48/m) 141/153bpm 69cal 8.83/9.33mph 8) 1m - 6:47(6:47/m) 151/157bpm 89cal 8.85/9.56mph 9) 1m - 6:43(6:43/m) 141/151bpm 68cal 8.93/9.6mph 10) 0m - 1(6:05/m) 142/142bpm 9.85/9.02mph Add a comment	12.8mi, 1:30:03 Running - Medium Long Run Split Summary === 1) 1m - 7:06(7:06/m) 144/156bpm 95cal 8.45/9.27mph 2) 1m - 6:50(6:50/m) 150/159bpm 96cal 8.78/10.21mph 3) 1m - 7:21(7:21/m) 149/156bpm 102cal 8.16/8.95mph 4) 1m - 6:46(6:46/m) 146/156bpm 85cal 8.88/9.81mph 5) 1m - 7:03(7:03/m) 151/156bpm 95cal 8.51/9.46mph 6) 1m - 7:08(7:08/m) 149/157bpm 89cal 8.41/9.98mph 7) 1m - 6:47(6:47/m) 149/155bpm 83cal 8.84/10.23mph 8) 1m - 7:22(7:22/m) 152/156bpm 94cal 8.14/8.91mph 9) 1m - 6:36(6:36/m) 147/155bpm 71cal 9.09/10.08mph 10) 1m - 7:13(7:13/m) 150/157bpm 86cal 8.32/9.14mph 11) 1m - 7:08(7:08/m) 148/156bpm 80cal 8.41/9.89mph 12) 1m - 6:48(6:48/m) 147/154bpm 68cal 8.83/9.89mph 13) 0.83m - 5:55(7:06/m) 151/155bpm 69cal 8.45/9.58mph Add a comment
Thu 7th Mar Mar 7	Fri 8th Mar Mar 8	Sat 9th Mar Mar 9	Sun 10th Mar Mar 10	Mon 11th Mar Mar 11	Tue 12th Mar Mar 12	Wed 13th Mar Mar 13
6.2mi, 50:02 Running - Treadmill Split Summary === 1) 1m - 7:50(7:50/m) 139/148bpm 101cal 7.65/7.95mph 2) 1m - 7:48(7:48/m) 148/160bpm 106cal 7.69/8.04mph 3) 1m - 7:33(7:33/m) 157/163bpm 109cal 7.95/8.22mph 4) 1m - 7:38(7:38/m) 156/165bpm 102cal 7.87/8.2mph 5) 1m - 8:23(8:23/m) 151/154bpm 106cal 7.16/7.35mph 6) 1m - 8:59(8:59/m) 134/154bpm 61cal 6.68/7.2mph 7) 0.2m - 1:51(9:15/m) 128/133bpm 9cal 6.48/6.57mph Add a comment 4.3mi, 35:02 Running - Recovery Run Split Summary === 1) 1m - 8:30(8:30/m) 134/148bpm 98cal 7.06/8.22mph 2) 1m - 8:00(8:00/m) 138/153bpm 96cal 7.5/8.31mph 3) 1m - 7:43(7:43/m) 136/143bpm 90cal 7.77/9.31mph 4) 1m - 8:14(8:14/m) 136/142bpm 90cal 7.29/8.47mph 5) 0.34m - 2:35(7:41/m) 137/143bpm 28cal 7.81/8.81mph Add a comment	8mi, 1:02:06 Running - Recovery Run Split Summary === 1) 1m - 7:30(7:30/m) 136/149bpm 92cal 8.01/8.75mph 2) 1m - 7:37(7:37/m) 144/150bpm 100cal 7.87/8.58mph 3) 1m - 7:25(7:25/m) 140/147bpm 87cal 8.08/8.72mph 4) 1m - 7:36(7:36/m) 142/147bpm 92cal 7.89/9.08mph 5) 1m - 7:54(7:54/m) 142/150bpm 93cal 7.59/8.7mph 6) 1m - 8:13(8:13/m) 140/145bpm 88cal 7.31/8.31mph 7) 1m - 8:22(8:22/m) 141/148bpm 85cal 7.17/9.1mph 8) 1m - 7:27(7:27/m) 140/150bpm 72cal 8.06/8.72mph 9) 0.01m - 2(6:11/m) 147/147bpm 9.7/8.04mph Add a comment	1.2mi, 10:01 Running - Warm Down Split Summary === 1) 1m - 8:12(8:12/m) 139/144bpm 106cal 7.31/8.16mph 2) 0.22m - 1:49(8:15/m) 139/141bpm 23cal 7.28/7.99mph Add a comment 3.1mi, 16:59 Running - parkrun Split Summary === 1) 1m - 5:32(5:32/m) 167/174bpm 82cal 10.86/13.44mph 2) 1m - 5:50(5:50/m) 178/182bpm 93cal 10.28/11.31mph 3) 1m - 5:07(5:07/m) 181/184bpm 83cal 11.71/12.29mph 4) 0.11m - 30(4:25/m) 186/188bpm 8cal 13.56/15.13mph Add a comment 1.3mi, 10:02 Running - Warm Up Split Summary === 1) 1m - 7:50(7:50/m) 145/152bpm 104cal 7.65/8.79mph 2) 0.29m - 2:12(7:38/m) 151/157bpm 31cal 7.86/8.79mph Add a comment	21.3mi, 2:30:02 Running - Long Run Split Summary === 1) 1m - 7:16(7:16/m) 140/153bpm 91cal 8.25/10.31mph 2) 1m - 7:00(7:00/m) 150/155bpm 98cal 8.57/10.56mph 3) 1m - 6:47(6:47/m) 150/156bpm 95cal 8.84/9.35mph 4) 1m - 6:39(6:39/m) 151/154bpm 92cal 9.02/9.77mph 5) 1m - 6:44(6:44/m) 152/155bpm 93cal 8.9/9.46mph 6) 1m - 7:09(7:09/m) 153/158bpm 96cal 8.38/9.33mph 7) 1m - 6:44(6:44/m) 148/156bpm 80cal 8.92/10.02mph 8) 1m - 7:09(7:09/m) 152/160bpm 91cal 8.4/9.43mph 9) 1m - 7:01(7:01/m) 151/153bpm 86cal 8.56/9.52mph 10) 1m - 7:03(7:03/m) 149/156bpm 81cal 8.51/9.31mph 11) 1m - 6:59(6:59/m) 151/157bpm 83cal 8.6/9.27mph 12) 1m - 7:08(7:08/m) 149/153bpm 79cal 8.42/9.6mph 13) 1m - 7:05(7:05/m) 150/154bpm 80cal 8.48/9.1mph 14) 1m - 7:35(7:35/m) 150/157bpm 79cal 7.91/9.71mph 15) 1m - 7:01(7:01/m) 148/151bpm 64cal 8.56/8.93mph 16) 1m - 7:10(7:10/m) 148/155bpm 67cal 8.37/9.62mph 17) 1m - 7:25(7:25/m) 146/152bpm 53cal 8.09/9.62mph 18) 1m - 7:12(7:12/m) 143/151bpm 45cal 8.33/9.68mph 19) 1m - 6:54(6:54/m) 145/150bpm 56cal 8.69/9.46mph 20) 1m - 6:56(6:56/m) 146/150bpm 59cal 8.66/9.46mph 21) 1m - 6:58(6:58/m) 148/152bpm 66cal 8.62/10.08mph 22) 0.28m - 2:09(7:47/m) 148/153bpm 19cal 7.71/8.62mph Add a comment	8.1mi, 1:00:02 Running - Treadmill Split Summary === 1) 1m - 7:40(7:40/m) 128/141bpm 82cal 7.82/8.29mph 2) 1m - 7:11(7:11/m) 136/140bpm 87cal 8.34/9.16mph 3) 1m - 7:22(7:22/m) 135/139bpm 82cal 8.15/8.43mph 4) 1m - 7:25(7:25/m) 135/138bpm 80cal 8.09/8.22mph 5) 1m - 7:29(7:29/m) 135/138bpm 76cal 8.03/8.29mph 6) 1m - 7:30(7:30/m) 135/139bpm 72cal 7.99/8.12mph 7) 1m - 7:28(7:28/m) 135/138bpm 72cal 8.03/8.25mph 8) 1m - 7:34(7:34/m) 135/140bpm 68cal 7.92/8.01mph 9) 0.05m - 22(7:24/m) 134/136bpm 3cal 8.12/8.08mph Add a comment	3mi, 31:00 Running - Coaching Split Summary === 1) 1m - 10:09(10:09/m) 133/157bpm 113cal 5.91/8.62mph 2) 1m - 11:31(11:31/m) 121/143bpm 81cal 5.21/10.08mph 3) 0.98m - 9:20(9:33/m) 137/148bpm 100cal 6.28/7.83mph Add a comment 6.5mi, 43:57 Running - Intervals Split Summary === 1) 1m - 7:06(7:06/m) 138/147bpm 91cal 8.44/9.75mph 2) 0.4m - 2:54(7:11/m) 143/147bpm 39cal 8.36/8.95mph 3) 1m - 5:50(5:50/m) 166/175bpm 89cal 10.3/12.19mph 4) 0.26m - 2:00(7:37/m) 145/168bpm 24cal 7.87/10.46mph 5) 1m - 5:45(5:45/m) 167/174bpm 87cal 10.43/10.79mph 6) 0.24m - 2:00(8:17/m) 151/172bpm 25cal 7.25/10.77mph 7) 1m - 5:49(5:49/m) 167/173bpm 88cal 10.33/11.46mph 8) 0.25m - 2:00(7:56/m) 146/169bpm 21cal 7.56/9.46mph 9) 1m - 8:06(8:06/m) 135/141bpm 58cal 7.4/8.01mph 10) 0.32m - 2:27(7:32/m) 137/141bpm 19cal 7.96/8.35mph Add a comment	10mi, 1:08:29 Running - Medium Long Run Split Summary === 1) 1m - 6:56(6:56/m) 136/150bpm 63cal 8.65/10.18mph 2) 1m - 6:29(6:29/m) 150/160bpm 94cal 9.27/10.31mph 3) 1m - 7:12(7:12/m) 150/155bpm 103cal 8.33/9.35mph 4) 1m - 6:29(6:29/m) 147/154bpm 88cal 9.24/10.18mph 5) 1m - 6:59(6:59/m) 151/157bpm 97cal 8.59/9.54mph 6) 1m - 7:05(7:05/m) 148/156bpm 90cal 8.47/9.06mph 7) 1m - 6:30(6:30/m) 148/153bpm 85cal 9.22/10.18mph 8) 1m - 7:12(7:12/m) 149/156bpm 91cal 8.33/9.5mph 9) 1m - 6:39(6:39/m) 146/155bpm 77cal 9.03/10mph 10) 1m - 6:52(6:52/m) 150/157bpm 86cal 8.74/9.64mph 11) 0.01m - 4(7:07/m) 144/145bpm 8.43/8.2mph Add a comment
Thu 14th Mar Mar 14	Fri 15th Mar Mar 15	Sat 16th Mar Mar 16	Sun 17th Mar Mar 17	Mon 18th Mar Mar 18	Tue 19th Mar Mar 19	Wed 20th Mar Mar 20
4.7mi, 36:15 Running - Easy Split Summary === 1) 1m - 7:53(7:53/m) 144/155bpm 79cal 7.61/9.25mph 2) 1m - 7:26(7:26/m) 143/151bpm 101cal 8.08/8.97mph 3) 1m - 7:19(7:19/m) 145/151bpm 101cal 8.2/9.23mph 4) 1m - 7:58(7:58/m) 144/150bpm 103cal 7.53/9.12mph 5) 0.74m - 5:39(7:36/m) 145/152bpm 70cal 7.89/9.25mph Add a comment	4.3mi, 30:01 Running - Treadmill Split Summary === 1) 1m - 7:07(7:07/m) 136/145bpm 90cal 8.43/9.02mph 2) 1m - 6:54(6:54/m) 143/147bpm 95cal 8.7/9.04mph 3) 1m - 6:56(6:56/m) 144/146bpm 94cal 8.65/8.95mph 4) 1m - 7:05(7:05/m) 144/150bpm 90cal 8.48/8.93mph 5) 0.28m - 1:59(7:06/m) 145/147bpm 25cal 8.45/8.64mph Add a comment	2.6mi, 20:09 Running - Easy Split Summary === 1) 1m - 7:44(7:44/m) 136/150bpm 93cal 7.75/8.81mph 2) 1m - 7:27(7:27/m) 145/153bpm 102cal 8.06/8.64mph 3) 0.63m - 4:57(7:52/m) 145/150bpm 67cal 7.63/8.52mph Add a comment	5.5mi, 45:05 Running - Recovery Run Split Summary === 1) 1m - 8:04(8:04/m) 129/146bpm 92cal 7.43/8.89mph 2) 1m - 8:28(8:28/m) 148/159bpm 119cal 7.09/8.16mph 3) 1m - 8:19(8:19/m) 141/151bpm 100cal 7.21/8.16mph 4) 1m - 7:47(7:47/m) 142/148bpm 91cal 7.72/8.52mph 5) 1m - 8:29(8:29/m) 144/158bpm 97cal 7.08/8.16mph 6) 0.49m - 3:58(8:05/m) 141/146bpm 41cal 7.42/8.41mph Add a comment 13.2mi, 1:14:49 Running - Race Split Summary === 1) 1m - 5:32(5:32/m) 163/171bpm 85cal 10.84/11.54mph 2) 1m - 5:42(5:42/m) 171/176bpm 91cal 10.52/11.4mph 3) 1m - 5:50(5:50/m) 174/179bpm 94cal 10.29/11.04mph 4) 1m - 5:36(5:36/m) 170/174bpm 88cal 10.71/11.15mph 5) 1m - 5:33(5:33/m) 170/174bpm 87cal 10.82/11.9mph 6) 1m - 5:40(5:40/m) 168/170bpm 88cal 10.59/11.33mph 7) 1m - 5:36(5:36/m) 166/171bpm 86cal 10.71/11.17mph 8) 1m - 5:44(5:44/m) 170/172bpm 90cal 10.47/12.13mph 9) 1m - 5:55(5:55/m) 172/175bpm 94cal 10.13/11.02mph 10) 1m - 5:39(5:39/m) 169/172bpm 87cal 10.61/11.17mph 11) 1m - 5:33(5:33/m) 168/172bpm 84cal 10.82/11.69mph 12) 1m - 5:38(5:38/m) 172/176bpm 88cal 10.65/11.37mph 13) 1m - 5:41(5:41/m) 176/180bpm 93cal 10.55/11.1mph 14) 0.21m - 1:09(5:33/m) 180/181bpm 19cal 10.82/13.55mph Add a comment 1.4mi, 10:02 Running - Warm Up Split Summary === 1) 1m - 7:16(7:16/m) 151/158bpm 105cal 8.26/8.97mph 2) 0.38m - 2:47(7:23/m) 147/153bpm 38cal 8.13/8.87mph Add a comment	7.2mi, 1:00:02 Running - Recovery Run Split Summary === 1) 1m - 8:38(8:38/m) 135/149bpm 106cal 6.95/8.29mph 2) 1m - 9:18(9:18/m) 147/159bpm 128cal 6.45/7.89mph 3) 1m - 8:05(8:05/m) 152/161bpm 115cal 7.42/8.31mph 4) 1m - 8:23(8:23/m) 153/164bpm 117cal 7.16/8.35mph 5) 1m - 8:18(8:18/m) 156/163bpm 119cal 7.23/9.48mph 6) 1m - 8:13(8:13/m) 150/162bpm 98cal 7.29/8.87mph 7) 1m - 7:44(7:44/m) 144/153bpm 74cal 7.75/8.7mph 8) 0.18m - 1:22(7:35/m) 142/149bpm 11cal 7.92/8.33mph Add a comment	1.9mi, 20:34 Running - Coaching Split Summary === 1) 1m - 10:55(10:55/m) 144/168bpm 144cal 5.49/7.78mph 2) 0.94m - 9:39(10:16/m) 143/156bpm 111cal 5.85/8.7mph Add a comment 6.2mi, 46:38 Running - Easy Split Summary === 1) 1m - 7:14(7:14/m) 144/159bpm 99cal 8.29/9.71mph 2) 1m - 7:01(7:01/m) 147/157bpm 97cal 8.56/9.39mph 3) 1m - 7:20(7:20/m) 154/163bpm 107cal 8.18/9.73mph 4) 1m - 7:35(7:35/m) 156/162bpm 111cal 7.92/8.5mph 5) 1m - 7:41(7:41/m) 174/183bpm 127cal 7.8/8.58mph 6) 1m - 8:04(8:04/m) 187/198bpm 147cal 7.44/8.95mph 7) 0.22m - 1:44(7:45/m) 187/192bpm 31cal 7.74/8.33mph Add a comment	5.1mi, 40:02 Running - Easy Split Summary === 1) 1m - 7:37(7:37/m) 143/157bpm 102cal 7.87/8.85mph 2) 1m - 7:21(7:21/m) 153/160bpm 107cal 8.16/10.65mph 3) 1m - 8:05(8:05/m) 156/162bpm 120cal 7.42/8.22mph 4) 1m - 7:45(7:45/m) 159/169bpm 116cal 7.74/8.47mph 5) 1m - 8:11(8:11/m) 163/170bpm 125cal 7.33/7.93mph 6) 0.13m - 1:02(8:11/m) 163/168bpm 16cal 7.33/8.06mph Add a comment
Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27
3.9mi, 30:02 Running - Treadmill Split Summary === 1) 1m - 8:04(8:04/m) 122/130bpm 80cal 7.44/7.91mph 2) 1m - 7:39(7:39/m) 127/130bpm 79cal 7.84/8.04mph 3) 1m - 7:35(7:35/m) 128/132bpm 76cal 7.91/8.12mph 4) 0.89m - 6:43(7:33/m) 128/133bpm 64cal 7.94/8.16mph Add a comment	6.7mi, 53:31 Running - Trail Run Split Summary === 1) 1m - 8:18(8:18/m) 136/149bpm 99cal 7.23/8.83mph 2) 1m - 7:09(7:09/m) 142/155bpm 93cal 8.4/9.12mph 3) 1m - 8:02(8:02/m) 148/154bpm 110cal 7.47/9.12mph 4) 1m - 7:48(7:48/m) 147/151bpm 102cal 7.69/8.95mph 5) 1m - 8:15(8:15/m) 151/157bpm 107cal 7.28/8.06mph 6) 1m - 8:27(8:27/m) 147/157bpm 98cal 7.1/8.37mph 7) 0.69m - 5:32(8:00/m) 145/150bpm 62cal 7.5/8.31mph Add a comment	3.1mi, 16:20 Running - parkrun Add a comment 1.3mi, 10:02 Running - Warm Up Split Summary === 1) 1m - 7:41(7:41/m) 148/153bpm 108cal 7.81/8.31mph 2) 0.3m - 2:21(7:49/m) 150/152bpm 33cal 7.68/8.01mph Add a comment	21mi, 2:32:30 Running - Long Run Split Summary === 1) 1m - 7:38(7:38/m) 140/152bpm 100cal 7.87/8.89mph 2) 1m - 7:12(7:12/m) 146/151bpm 100cal 8.33/8.83mph 3) 1m - 8:02(8:02/m) 147/153bpm 109cal 7.46/7.97mph 4) 1m - 7:19(7:19/m) 149/158bpm 97cal 8.2/8.85mph 5) 1m - 7:01(7:01/m) 145/154bpm 86cal 8.54/9.14mph 6) 1m - 7:15(7:15/m) 147/157bpm 92cal 8.28/8.91mph 7) 1m - 6:53(6:53/m) 145/151bpm 83cal 8.72/9.52mph 8) 1m - 6:54(6:54/m) 147/151bpm 85cal 8.7/9.39mph 9) 1m - 7:01(7:01/m) 147/150bpm 83cal 8.55/8.83mph 10) 1m - 7:06(7:06/m) 147/152bpm 80cal 8.44/8.95mph 11) 1m - 7:08(7:08/m) 147/150bpm 79cal 8.4/10mph 12) 1m - 7:06(7:06/m) 146/149bpm 75cal 8.46/9.14mph 13) 1m - 6:58(6:58/m) 146/151bpm 73cal 8.62/9.12mph 14) 1m - 6:55(6:55/m) 145/149bpm 69cal 8.67/8.97mph 15) 1m - 7:19(7:19/m) 145/149bpm 68cal 8.2/9.23mph 16) 1m - 7:08(7:08/m) 146/151bpm 70cal 8.4/9.6mph 17) 1m - 7:33(7:33/m) 147/151bpm 74cal 7.95/8.7mph 18) 1m - 7:38(7:38/m) 145/150bpm 67cal 7.86/8.85mph 19) 1m - 7:17(7:17/m) 147/151bpm 67cal 8.23/8.81mph 20) 1m - 7:19(7:19/m) 148/152bpm 69cal 8.2/9.37mph 21) 1m - 7:29(7:29/m) 141/150bpm 52cal 8.02/9.39mph 22) 0.04m - 18(7:14/m) 143/145bpm 2cal 8.29/9.08mph Add a comment	5.6mi, 47:42 Running - Recovery Run Split Summary === 1) 1m - 9:38(9:38/m) 128/141bpm 100cal 6.23/8.72mph 2) 1m - 8:03(8:03/m) 135/147bpm 89cal 7.46/8.85mph 3) 1m - 8:30(8:30/m) 140/149bpm 101cal 7.06/7.64mph 4) 1m - 8:18(8:18/m) 138/147bpm 90cal 7.23/8.29mph 5) 1m - 8:37(8:37/m) 139/150bpm 97cal 6.96/9.18mph 6) 0.58m - 4:36(7:56/m) 140/145bpm 50cal 7.57/7.93mph Add a comment 6mi, 45:01 Running - Recovery Run Split Summary === 1) 1m - 8:09(8:09/m) 132/146bpm 91cal 7.37/8.54mph 2) 1m - 7:06(7:06/m) 142/148bpm 91cal 8.45/8.93mph 3) 1m - 7:24(7:24/m) 144/155bpm 95cal 8.1/8.87mph 4) 1m - 7:27(7:27/m) 145/154bpm 93cal 8.06/9.25mph 5) 1m - 8:00(8:00/m) 146/154bpm 99cal 7.49/9.23mph 6) 0.95m - 6:55(7:19/m) 143/151bpm 76cal 8.21/8.64mph Add a comment	7.9mi, 55:05 Running - Steady-State Split Summary === 1) 1m - 7:29(7:29/m) 137/144bpm 94cal 8.02/8.89mph 2) 0.33m - 2:31(7:36/m) 142/146bpm 34cal 7.89/8.14mph 3) 1m - 6:12(6:12/m) 159/167bpm 93cal 9.67/10.83mph 4) 1m - 6:31(6:31/m) 156/162bpm 95cal 9.2/10.31mph 5) 1m - 6:55(6:55/m) 154/160bpm 97cal 8.67/9.64mph 6) 1m - 7:00(7:00/m) 151/160bpm 92cal 8.56/9.56mph 7) 1m - 6:56(6:56/m) 149/156bpm 87cal 8.65/9.64mph 8) 0.9m - 6:25(7:06/m) 147/152bpm 74cal 8.46/9.54mph 9) 0.68m - 5:05(7:26/m) 139/144bpm 44cal 8.07/8.62mph Add a comment 4.4mi, 30:01 Running - Treadmill Split Summary === 1) 1m - 7:04(7:04/m) 141/148bpm 93cal 8.48/8.81mph 2) 1m - 6:48(6:48/m) 148/153bpm 96cal 8.82/9.06mph 3) 1m - 6:46(6:46/m) 150/156bpm 96cal 8.87/9.2mph 4) 1m - 6:44(6:44/m) 151/155bpm 94cal 8.92/9.12mph 5) 0.4m - 2:39(6:41/m) 152/154bpm 37cal 8.97/9.18mph Add a comment	-

2019	Date	Result	WAVA
Bushy parkrun	23 Mar	16:20	86.14%
Reading Half Marathon	17 Mar	1:14:49	85.13%
Southampton parkrun	9 Mar	16:59	82.84%
Bramley 20	17 Feb	2:03:08	80.30%
2018	Date	Result	WAVA
TVXC League - Handy Cross	2 Dec		0.00%
TVXC League - Sandhurst	25 Nov		0.00%
BRUTAL Spider Hill	17 Nov		0.00%
TVXC League - Reading	28 Oct		0.00%
TVXC League - Thames Valley Triathletes	21 Oct		0.00%
Great South Run 5k	20 Oct	16:59	82.84%
Cabbage Patch 10	14 Oct	58:30	82.04%
Virgin Sport Oxford Half Marathon 2018	7 Oct	1:16:33	83.21%
Frimley Lodge parkrun	22 Sep	17:12	81.80%
Frimley Lodge parkrun	8 Sep	17:18	81.32%
Yateley 10K Series - Race 3	1 Aug	35:42	82.03%
Elmbridge 10k	22 Jul	35:55	81.53%
Yateley 10K Series - Race 2	4 Jul	36:12	80.89%
Ranelagh Harriers Richmond 10k	17 Jun	36:14	80.82%
Yateley 10K Series - Race 1	6 Jun	36:42	79.79%
Dorking 10	3 Jun	1:01:47	77.68%
Maidenhead Easter 10	30 Mar	1:02:44	76.50%
TVXC League - Bracknell	4 Feb		0.00%
Farnborough Half Marathon	21 Jan	1:17:05	81.96%
TVXC League - Reading	14 Jan	35:25	65.16%
Rushmoor parkrun	1 Jan	19:41	70.93%
Frimley Lodge parkrun	1 Jan	19:20	72.21%
2017	Date	Result	WAVA
Frimley Lodge parkrun	16 Dec	16:58	82.29%
Hogs Back Road Race	10 Dec	42:14	80.98%
TVXC League - Handy Cross	3 Dec	34:04	67.74%
TVXC League - Sandhurst	26 Nov	35:42	64.64%
Camberley XC 9.5K	19 Nov	35:30	77.76%
TVXC League - Datchet	12 Nov	35:14	77.65%
Cabbage Patch 10	15 Oct	1:00:56	78.15%
TVXC League - Metros	8 Oct	39:25	64.40%
Bracknell parkrun	16 Sep	19:03	73.29%
Yateley 10K Series - Race 3	2 Aug	36:55	78.71%
SCOTT Snowdonia Trail Half Marathon	23 Jul		0.00%
Yateley 10K Series - Race 2	12 Jul	35:49	81.13%
Yateley 10K	7 Jun	36:05	80.53%
SIA Smeathe's Ridge Run	4 Jun	40:45	74.87%
Rushmoor parkrun	20 May	17:38	79.17%
London Marathon	23 Apr	2:44:21	79.85%
Reading Half Marathon	19 Mar	1:16:04	82.40%
Frimley Lodge parkrun	11 Mar	17:07	80.95%
Weybridge Sports 10k Run	5 Mar	34:48	82.87%
Slindon Slog	19 Feb		0.00%
Brutal 10 Men only 10km	28 Jan	46:09	62.49%
Farnborough Half Marathon	22 Jan	1:17:51	80.51%
2016	Date	Result	WAVA
Brutal10 Longmoor 20km	31 Dec		0.00%
Haslemere Boxing Day Run	26 Dec		0.00%
Portsmouth Coastal Waterside Marathon	18 Dec	2:51:02	76.09%
Alice Holt parkrun	10 Dec	16:59	81.59%
St Neots Riverside Half Marathon	20 Nov	1:18:26	79.91%
Brutal10 Spider Hill	12 Nov	48:15	59.77%
IceBug Xperience	2 Sep		0.00%
Lakeland 50	30 Jul	10:46:30	38.41%
Brutal Enduro	2 Jul		0.00%
South Downs Marathon	18 Jun	3:24:37	63.60%
Judgement Day Trail Half Marathon	20 May	1:56:10	53.95%
Brutal10 Windmill Hill	23 Apr	49:51	57.85%
Paris Marathon	3 Apr	3:10:24	68.35%
Brutal10 Bordon	12 Mar		0.00%
G3 race 3	20 Feb	47:21	60.45%
Portsmouth Coastal Half Marathon	14 Feb		0.00%
Brutal10 Bagshot	13 Feb	57:39	49.65%
G3 race 2	30 Jan	50:32	56.65%
Brutal10 Men only	24 Jan		0.00%
Hellrunner: Hell Down South	16 Jan		0.00%
G3 race 1	9 Jan	47:14	60.60%
Frimley Lodge parkrun	2 Jan	18:37:00	1.23%
2015	Date	Result	WAVA
Brutal10 Longmoor	28 Dec	1:20:15	58.07%
The Harbour 50k Challenge	20 Dec	4:22:59	58.19%
Reading Santa Run	6 Dec	33:41	40.83%
Xterra Trail Run 20km	29 Aug	1:27:44	67.06%
Brutal10 20km	15 Aug	1:39:02	59.41%
Yateley 10K Series - Race 2	8 Jul	38:01	75.30%

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