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Phill_Young M45

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Mileage

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Windle Valley Runners

Races
69
Miles
9155
Miles
10
WAVA
86.14%
5k
16:20
5M
28:54
10k
34:29
10M
58:30
Half
1:14:49
20M
2:03:08
Mara
2:44:21
50k
4:22:59

Race Standard

Platinum (85)

Planned Races

21 Jul 19	Elmbridge 10k
01 Sep 19	Maidenhead Half Marathon
13 Oct 19	Cabbage Patch 10

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

Set your targets for 2019

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Buddies

Dist	Races	PB	WB	2015	2016	2017	2018	2019
5km	16	16:20 5:15/mi	86.14	33:41 40.83	16:59 81.59	16:58 82.29	16:59 82.84	16:20 86.14
5mi	4	28:54 5:47/mi	81.09			35:42 64.64	35:25 65.16	28:54 81.09
5.4mi	1	32:03 5:56/mi	78.97					32:03 78.97
9.5km	1	35:30 6:01/mi	77.76			35:30 77.76
10km	19	34:29 5:33/mi	85.57	38:01 75.30	47:14 60.60	34:48 82.87	35:42 82.03	34:29 85.57
10.5km	1	40:45 6:15/mi	74.87			40:45 74.87
11.7km	1	42:14 5:49/mi	80.98			42:14 80.98
16km	1	1:20:15 8:04/mi	58.07	1:20:15 58.07
10mi	5	58:30 5:51/mi	82.04			1:00:56 78.15	58:30 82.04	59:41 81.06
20km	2	1:27:44 7:04/mi	67.06	1:27:44 67.06
13.1mi	8	1:14:49 5:43/mi	85.13		1:18:26 79.91	1:16:04 82.40	1:16:33 83.21	1:14:49 85.13
20mi	1	2:03:08 6:09/mi	80.30					2:03:08 80.30
26.2mi	5	2:44:21 6:16/mi	79.85		2:51:02 76.09	2:44:21 79.85		2:55:36 76.02
50km	1	4:22:59 8:28/mi	58.19	4:22:59 58.19
50mi	1	10:46:30 12:56/mi	38.41		10:46:30 38.41

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	296	258	314	171	140	163	126	0	0	0	0	0	1467
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

Mon 24th Jun Jun 24	Tue 25th Jun Jun 25	Wed 26th Jun Jun 26	Thu 27th Jun Jun 27	Fri 28th Jun Jun 28	Sat 29th Jun Jun 29	Sun 30th Jun Jun 30
6.4mi, 50:01 Running - Recovery Run Split Summary === 1) 1m - 8:07(8:07/m) 131/144bpm 93cal 7.39/8.93mph 2) 1m - 7:52(7:52/m) 141/147bpm 100cal 7.63/8.64mph 3) 1m - 7:42(7:42/m) 140/148bpm 93cal 7.79/8.45mph 4) 1m - 7:39(7:39/m) 142/148bpm 92cal 7.84/9.14mph 5) 1m - 7:41(7:41/m) 141/147bpm 86cal 7.82/9.64mph 6) 1m - 7:56(7:56/m) 141/151bpm 89cal 7.56/9mph 7) 0.39m - 3:05(7:59/m) 142/147bpm 34cal 7.51/9.08mph Add a comment 0mi, 45:00 Cross-Training - Weights Split Summary === 1) 0m - 45:00(/m) 247cal Add a comment	1.3mi, 10:01 Running - Warm Down Split Summary === 1) 1m - 7:54(7:54/m) 141/146bpm 106cal 7.6/8.43mph 2) 0.28m - 2:07(7:40/m) 142/144bpm 28cal 7.82/8.5mph Add a comment 3.8mi, 23:52 Running - Intervals Split Summary === 1) 0.5m - 2:43(5:28/m) 162/176bpm 39cal 10.97/11.59mph 2) 0.18m - 1:30(8:10/m) 154/174bpm 21cal 7.35/10.73mph 3) 0.5m - 2:45(5:32/m) 170/177bpm 43cal 10.86/11.1mph 4) 0.18m - 1:30(8:34/m) 153/174bpm 21cal 7.01/10.85mph 5) 0.5m - 2:43(5:29/m) 172/183bpm 43cal 10.96/11.67mph 6) 0.18m - 1:30(8:25/m) 158/181bpm 21cal 7.12/10.69mph 7) 0.5m - 2:43(5:28/m) 175/182bpm 44cal 10.98/11.44mph 8) 0.17m - 1:30(9:01/m) 160/181bpm 21cal 6.65/10.94mph 9) 0.5m - 2:45(5:31/m) 175/186bpm 44cal 10.86/11.65mph 10) 0.12m - 1:30(12:52/m) 155/185bpm 19cal 4.66/11.19mph 11) 0.5m - 2:42(5:26/m) 174/184bpm 42cal 11.06/12.31mph Add a comment 1.3mi, 10:08 Running - Warm Up Split Summary === 1) 1m - 7:41(7:41/m) 133/142bpm 90cal 7.81/8.29mph 2) 0.33m - 2:27(7:31/m) 144/150bpm 34cal 7.98/8.22mph Add a comment	0mi, 45:00 Cross-Training - Other Split Summary === 1) 0m - 45:00(/m) 253cal Add a comment 5.7mi, 45:01 Running - Recovery Run Split Summary === 1) 1m - 8:37(8:37/m) 131/144bpm 98cal 6.96/8.87mph 2) 1m - 7:48(7:48/m) 139/149bpm 101cal 7.69/8.45mph 3) 1m - 8:01(8:01/m) 141/160bpm 101cal 7.48/8.97mph 4) 1m - 8:02(8:02/m) 143/159bpm 100cal 7.47/8.54mph 5) 1m - 7:47(7:47/m) 141/153bpm 92cal 7.71/8.85mph 6) 0.67m - 4:46(7:05/m) 141/146bpm 54cal 8.47/9.29mph Add a comment	7mi, 46:59 Running - General Split Summary === 1) 1m - 7:22(7:22/m) 142/149bpm 98cal 8.15/10.04mph 2) 1m - 7:17(7:17/m) 151/160bpm 104cal 8.23/9.27mph 3) 1m - 6:56(6:56/m) 149/164bpm 93cal 8.65/9.93mph 4) 1m - 6:50(6:50/m) 155/164bpm 97cal 8.79/9.85mph 5) 1m - 6:26(6:26/m) 164/171bpm 96cal 9.33/9.77mph 6) 1m - 6:14(6:14/m) 164/170bpm 93cal 9.61/10.12mph 7) 1m - 5:52(5:52/m) 176/180bpm 95cal 10.23/10.73mph 8) 0.01m - 2(3:34/m) 174/174bpm 16.81/10.35mph Add a comment	5.4mi, 32:10 Running - Race Split Summary === 1) 1m - 5:44(5:44/m) 144/160bpm 75cal 10.48/11.75mph 2) 1m - 5:42(5:42/m) 151/158bpm 80cal 10.52/12.19mph 3) 1m - 5:52(5:52/m) 157/168bpm 85cal 10.24/11.52mph 4) 1m - 5:57(5:57/m) 158/165bpm 86cal 10.07/11.23mph 5) 1m - 6:06(6:06/m) 161/170bpm 90cal 9.85/11.23mph 6) 0.39m - 2:49(7:18/m) 159/165bpm 40cal 8.21/10.1mph Add a comment 1mi, 7:32 Running - Warm Up Split Summary === 1) 1m - 7:31(7:31/m) 138/153bpm 92cal 7.98/8.97mph 2) 0.01m - 1(4:29/m) 149/149bpm 13.37/8.43mph Add a comment 0mi, 30:00 Cross-Training - Yoga Split Summary === 1) 0m - 30:00(/m) 83cal Add a comment	-	14mi, 1:33:22 Running - Long Run Split Summary === 1) 1m - 7:07(7:07/m) 141/150bpm 94cal 8.43/9.98mph 2) 1m - 6:53(6:53/m) 148/151bpm 98cal 8.71/10.75mph 3) 1m - 6:59(6:59/m) 147/153bpm 93cal 8.6/10.12mph 4) 1m - 6:56(6:57/m) 148/151bpm 95cal 8.64/10.04mph 5) 1m - 7:01(7:01/m) 149/152bpm 94cal 8.56/10.52mph 6) 1m - 6:51(6:51/m) 148/151bpm 90cal 8.76/10.16mph 7) 1m - 7:03(7:03/m) 148/152bpm 89cal 8.5/9.04mph 8) 1m - 6:19(6:19/m) 153/160bpm 83cal 9.49/10.85mph 9) 1m - 6:17(6:17/m) 159/161bpm 91cal 9.54/9.96mph 10) 1m - 6:18(6:18/m) 161/163bpm 92cal 9.52/10.48mph 11) 1m - 6:27(6:27/m) 162/164bpm 93cal 9.31/10.02mph 12) 1m - 6:20(6:20/m) 162/164bpm 91cal 9.48/9.93mph 13) 1m - 6:24(6:24/m) 161/163bpm 90cal 9.38/9.79mph 14) 1m - 6:25(6:25/m) 162/164bpm 90cal 9.35/9.64mph 15) 0.01m - 2(2:38/m) 161/162bpm 22.76/8.85mph Add a comment
Mon 1st Jul Jul 1	Tue 2nd Jul Jul 2	Wed 3rd Jul Jul 3	Thu 4th Jul Jul 4	Fri 5th Jul Jul 5	Sat 6th Jul Jul 6	Sun 7th Jul Jul 7
5.1mi, 40:02 Running - Recovery Run Split Summary === 1) 1m - 7:45(7:45/m) 138/148bpm 99cal 7.74/8.41mph 2) 1m - 7:59(7:59/m) 145/154bpm 107cal 7.51/8.47mph 3) 1m - 7:56(7:56/m) 143/146bpm 102cal 7.57/8.25mph 4) 1m - 7:41(7:41/m) 138/147bpm 86cal 7.81/8.87mph 5) 1m - 7:42(7:42/m) 139/146bpm 86cal 7.8/8.52mph 6) 0.13m - 59(7:43/m) 137/146bpm 10cal 7.77/8.72mph Add a comment	4.9mi, 41:58 Running - Coaching Split Summary === 1) 0.82m - 7:01(8:35/m) 128/144bpm 76cal 6.99/10.14mph 2) 1m - 8:11(8:11/m) 144/157bpm 106cal 7.33/8.75mph 3) 1m - 9:24(9:24/m) 136/160bpm 99cal 6.38/8.58mph 4) 1m - 7:52(7:52/m) 126/145bpm 63cal 7.63/9.98mph 5) 1m - 8:58(8:58/m) 132/148bpm 83cal 6.69/8.01mph 6) 0.06m - 32(8:25/m) 141/144bpm 5cal 7.13/6.78mph Add a comment 1.4mi, 11:11 Running - Warm Up Split Summary === 1) 1m - 8:02(8:02/m) 136/143bpm 102cal 7.47/8.47mph 2) 0.41m - 3:09(7:42/m) 138/142bpm 40cal 7.78/8.27mph Add a comment 4.4mi, 28:33 Running - Intervals Split Summary === 1) 0.25m - 1:23(5:32/m) 154/173bpm 18cal 10.83/11.61mph 2) 0.1m - 1:00(9:32/m) 157/173bpm 15cal 6.3/11.06mph 3) 0.25m - 1:23(5:33/m) 163/170bpm 21cal 10.83/10.37mph 4) 0.12m - 1:00(8:15/m) 155/170bpm 14cal 7.28/10.6mph 5) 0.25m - 1:24(5:34/m) 166/176bpm 21cal 10.77/11.23mph 6) 0.11m - 1:00(8:57/m) 161/175bpm 14cal 6.7/11.23mph 7) 0.25m - 1:20(5:19/m) 163/171bpm 20cal 11.3/11.63mph 8) 0.1m - 1:00(9:38/m) 156/170bpm 14cal 6.23/11.31mph 9) 0.25m - 1:24(5:35/m) 166/176bpm 21cal 10.74/12.15mph 10) 0.1m - 1:00(9:49/m) 161/176bpm 15cal 6.11/10.92mph 11) 0.25m - 1:21(5:22/m) 164/173bpm 20cal 11.17/10.54mph 12) 0.12m - 1:00(8:16/m) 162/172bpm 15cal 7.26/9.91mph 13) 0.25m - 1:23(5:33/m) 169/175bpm 21cal 10.8/11.02mph 14) 0.13m - 1:00(7:50/m) 162/175bpm 15cal 7.65/10.23mph 15) 0.25m - 1:22(5:29/m) 165/175bpm 20cal 10.95/11.86mph 16) 0.11m - 1:00(9:15/m) 163/175bpm 15cal 6.48/10.81mph 17) 0.25m - 1:28(5:50/m) 168/178bpm 22cal 10.27/11.27mph 18) 0.11m - 1:00(8:43/m) 163/177bpm 15cal 6.88/9.18mph 19) 0.25m - 1:21(5:26/m) 166/176bpm 20cal 11.05/11.33mph 20) 0.11m - 1:00(9:04/m) 166/176bpm 15cal 6.62/9.46mph 21) 0.25m - 1:22(5:29/m) 167/175bpm 21cal 10.95/11.63mph 22) 0.12m - 1:00(8:18/m) 162/176bpm 14cal 7.23/11.31mph 23) 0.25m - 1:21(5:25/m) 167/179bpm 20cal 11.06/12.19mph 24) 0.1m - 1:00(10:11/m) 165/179bpm 15cal 5.89/11.71mph 25) 0m - 1(5:54/m) 148/149bpm 10.17/6.01mph Add a comment 1.3mi, 10:37 Running - Warm Down Split Summary === 1) 1m - 8:01(8:01/m) 140/149bpm 106cal 7.48/8.37mph 2) 0.33m - 2:35(7:46/m) 145/148bpm 35cal 7.73/7.99mph Add a comment	-	6.3mi, 41:42 Running - Fartleks Split Summary === 1) 1m - 7:05(7:05/m) 143/155bpm 94cal 8.46/9.79mph 2) 1m - 6:09(6:09/m) 158/176bpm 90cal 9.75/13.21mph 3) 1m - 6:45(6:45/m) 159/175bpm 98cal 8.9/11.29mph 4) 1m - 6:03(6:03/m) 160/183bpm 87cal 9.92/13.57mph 5) 1m - 6:37(6:37/m) 171/188bpm 104cal 9.07/13.46mph 6) 1m - 6:30(6:30/m) 168/178bpm 99cal 9.24/12.98mph 7) 0.32m - 2:34(7:55/m) 161/179bpm 35cal 7.58/11.84mph Add a comment	4.5mi, 36:23 Running - Recovery Run Split Summary === 1) 1m - 8:18(8:18/m) 138/150bpm 100cal 7.23/8.06mph 2) 1m - 8:14(8:14/m) 147/154bpm 109cal 7.29/8.54mph 3) 1m - 8:10(8:10/m) 147/160bpm 105cal 7.34/8.58mph 4) 1m - 7:47(7:47/m) 139/147bpm 83cal 7.71/8.87mph 5) 0.47m - 3:54(8:17/m) 142/147bpm 44cal 7.25/8.31mph Add a comment	3.1mi, 16:58 Running - parkrun Split Summary === 1) 1m - 5:29(5:29/m) 145/162bpm 70cal 10.94/12.63mph 2) 1m - 5:28(5:28/m) 154/162bpm 77cal 10.97/11.33mph 3) 1m - 5:25(5:25/m) 157/164bpm 77cal 11.07/11.92mph 4) 0.12m - 36(5:02/m) 155/158bpm 8cal 11.93/11.86mph Add a comment 1mi, 8:13 Running - Warm Up Split Summary === 1) 1m - 7:55(7:55/m) 132/150bpm 86cal 7.57/8.87mph 2) 0.04m - 18(8:14/m) 146/146bpm 3cal 7.28/7.87mph Add a comment	9.1mi, 1:20:02 Running - Long Run Split Summary === 1) 1m - 9:31(9:31/m) 138/153bpm 119cal 6.31/8.43mph 2) 1m - 9:32(9:32/m) 142/153bpm 117cal 6.29/7.76mph 3) 1m - 9:02(9:02/m) 135/148bpm 95cal 6.64/9.06mph 4) 1m - 8:15(8:15/m) 137/146bpm 88cal 7.28/8.27mph 5) 1m - 8:16(8:16/m) 138/149bpm 86cal 7.26/8.2mph 6) 1m - 9:17(9:17/m) 138/147bpm 90cal 6.46/8.14mph 7) 1m - 7:50(7:50/m) 135/140bpm 65cal 7.65/8.45mph 8) 1m - 8:09(8:09/m) 134/144bpm 67cal 7.36/9.08mph 9) 1m - 9:01(9:01/m) 138/146bpm 83cal 6.65/7.72mph 10) 0.14m - 1:09(8:28/m) 136/138bpm 10cal 7.09/7.66mph Add a comment
Mon 8th Jul Jul 8	Tue 9th Jul Jul 9	Wed 10th Jul Jul 10	Thu 11th Jul Jul 11	Fri 12th Jul Jul 12	Sat 13th Jul Jul 13	Sun 14th Jul Jul 14
6mi, 46:53 Running - Recovery Run Split Summary === 1) 1m - 7:45(7:45/m) 133/146bpm 90cal 7.74/8.62mph 2) 1m - 7:28(7:28/m) 140/149bpm 92cal 8.03/9.25mph 3) 1m - 7:59(7:59/m) 140/146bpm 95cal 7.52/7.7mph 4) 1m - 7:56(7:56/m) 139/149bpm 90cal 7.56/8.79mph 5) 1m - 7:51(7:51/m) 138/149bpm 84cal 7.65/9.39mph 6) 1m - 7:53(7:53/m) 140/147bpm 86cal 7.61/8.33mph 7) 0m - 1(4:27/m) 134/134bpm 13.48/8.31mph Add a comment	0.6mi, 5:06 Running - Warm Down Split Summary === 1) 0.61m - 5:06(8:17/m) 136/147bpm 58cal 7.24/8.16mph Add a comment 0.8mi, 3:59 Running - Intervals Split Summary === 1) 0.75m - 3:59(5:17/m) 174/185bpm 61cal 11.35/11.75mph Add a comment 1.6mi, 10:04 Running - Intervals Split Summary === 1) 0.5m - 2:41(5:21/m) 171/183bpm 39cal 11.2/11.61mph 2) 0.02m - 1:02(1:04:09/m) 154/182bpm 14cal 0.94/4.78mph 3) 0.5m - 2:40(5:17/m) 178/187bpm 42cal 11.37/12.23mph 4) 0.03m - 1:00(36:17/m) 163/187bpm 15cal 1.65/7.64mph 5) 0.5m - 2:41(5:21/m) 179/189bpm 43cal 11.22/11.59mph Add a comment 1.1mi, 8:38 Running - Intervals Split Summary === 1) 0.25m - 1:20(5:18/m) 168/178bpm 18cal 11.32/13.52mph 2) 0.03m - 1:00(39:53/m) 156/180bpm 14cal 1.51/10.54mph 3) 0.25m - 1:21(5:21/m) 170/181bpm 19cal 11.22/11.31mph 4) 0.02m - 1:00(53:36/m) 156/181bpm 14cal 1.12/9.79mph 5) 0.25m - 1:21(5:20/m) 169/182bpm 19cal 11.25/12.15mph 6) 0.03m - 1:00(38:16/m) 159/183bpm 14cal 1.57/10.23mph 7) 0.25m - 1:21(5:18/m) 171/183bpm 19cal 11.33/11.61mph 8) 0.02m - 14(14:52/m) 181/184bpm 4cal 4.04/11.27mph Add a comment 0.8mi, 7:00 Running - Warm Up Split Summary === 1) 0.75m - 7:00(9:22/m) 151/164bpm 95cal 6.41/7.28mph Add a comment 1.7mi, 15:28 Running - Warm Up Split Summary === 1) 1m - 9:41(9:41/m) 142/157bpm 120cal 6.19/7.91mph 2) 0.65m - 5:47(8:54/m) 136/143bpm 66cal 6.74/7.68mph Add a comment	6.1mi, 50:01 Running - Recovery Run Split Summary === 1) 1m - 8:47(8:47/m) 136/147bpm 101cal 6.84/8.12mph 2) 1m - 8:11(8:11/m) 141/154bpm 100cal 7.34/8.04mph 3) 1m - 8:06(8:06/m) 140/147bpm 95cal 7.41/7.83mph 4) 1m - 7:57(7:57/m) 140/145bpm 88cal 7.55/8.33mph 5) 1m - 7:56(7:56/m) 140/145bpm 86cal 7.56/8.6mph 6) 1m - 8:15(8:15/m) 141/151bpm 86cal 7.27/8.31mph 7) 0.11m - 50(7:39/m) 136/139bpm 7cal 7.85/7.97mph Add a comment	1mi, 9:46 Running - Warm Down Split Summary === 1) 1m - 9:31(9:31/m) 138/152bpm 111cal 6.31/7.64mph 2) 0.03m - 15(7:40/m) 131/132bpm 2cal 7.83/7.08mph Add a comment 6.2mi, 40:01 Running - Tempo Split Summary === 1) 1m - 6:26(6:26/m) 154/165bpm 86cal 9.31/10.79mph 2) 1m - 6:18(6:18/m) 163/171bpm 89cal 9.53/10.71mph 3) 1m - 7:08(7:08/m) 163/170bpm 100cal 8.42/9.98mph 4) 1m - 6:11(6:11/m) 162/166bpm 86cal 9.69/10.52mph 5) 1m - 6:26(6:26/m) 161/170bpm 87cal 9.33/11.4mph 6) 1m - 6:16(6:16/m) 164/171bpm 87cal 9.59/10.42mph 7) 0.17m - 1:16(7:30/m) 172/175bpm 18cal 8.01/7.68mph Add a comment	-	2mi, 17:17 Running - Warm Down Split Summary === 1) 1m - 8:38(8:38/m) 138/151bpm 101cal 6.94/7.93mph 2) 1m - 8:36(8:36/m) 132/141bpm 90cal 6.98/7.53mph 3) 0.01m - 3(8:10/m) 132/132bpm 7.34/7.49mph Add a comment 3.1mi, 17:55 Running - parkrun Split Summary === 1) 1m - 5:39(5:39/m) 176/182bpm 86cal 10.62/12.33mph 2) 1m - 6:05(6:05/m) 185/190bpm 100cal 9.87/11.37mph 3) 1m - 5:44(5:44/m) 187/190bpm 96cal 10.46/12.29mph 4) 0.08m - 26(5:33/m) 190/191bpm 7cal 10.81/10.96mph Add a comment 1.7mi, 12:48 Running - Warm Up Split Summary === 1) 1m - 7:45(7:45/m) 149/158bpm 102cal 7.74/8.97mph 2) 0.65m - 5:03(7:47/m) 153/159bpm 68cal 7.71/8.81mph Add a comment	11.7mi, 1:41:19 Running - Long Run Split Summary === 1) 1m - 10:39(10:39/m) 133/149bpm 102cal 5.64/7.1mph 2) 1m - 8:35(8:35/m) 136/148bpm 90cal 6.99/8.56mph 3) 1m - 8:32(8:32/m) 140/149bpm 95cal 7.03/8.81mph 4) 1m - 8:57(8:57/m) 143/151bpm 100cal 6.71/8.37mph 5) 1m - 8:09(8:09/m) 143/147bpm 90cal 7.37/8.31mph 6) 1m - 8:31(8:31/m) 141/155bpm 83cal 7.05/8.16mph 7) 1m - 9:00(9:00/m) 138/148bpm 79cal 6.67/8.06mph 8) 1m - 8:23(8:23/m) 141/155bpm 78cal 7.16/7.78mph 9) 1m - 8:14(8:14/m) 138/142bpm 61cal 7.29/8.18mph 10) 1m - 8:11(8:11/m) 136/150bpm 60cal 7.33/8.12mph 11) 1m - 8:29(8:29/m) 145/156bpm 88cal 7.08/8.12mph 12) 0.68m - 5:41(8:23/m) 137/142bpm 40cal 7.16/7.89mph Add a comment
Mon 15th Jul Jul 15	Tue 16th Jul Jul 16	Wed 17th Jul Jul 17	Thu 18th Jul Jul 18	Fri 19th Jul Jul 19	Sat 20th Jul Jul 20	Sun 21st Jul Jul 21
6.5mi, 50:01 Running - Recovery Run Split Summary === 1) 1m - 7:58(7:58/m) 133/145bpm 85cal 7.53/8.14mph 2) 1m - 7:56(7:56/m) 143/152bpm 97cal 7.56/8.2mph 3) 1m - 7:38(7:38/m) 143/152bpm 90cal 7.86/8.77mph 4) 1m - 7:33(7:33/m) 142/146bpm 88cal 7.94/9.23mph 5) 1m - 7:48(7:48/m) 146/153bpm 93cal 7.7/8.64mph 6) 1m - 7:33(7:33/m) 142/150bpm 76cal 7.94/8.52mph 7) 0.46m - 3:35(7:45/m) 143/147bpm 37cal 7.75/8.64mph Add a comment	1.4mi, 11:55 Running - Warm Down Split Summary === 1) 1m - 8:50(8:50/m) 131/144bpm 96cal 6.79/8.97mph 2) 0.38m - 3:05(8:05/m) 142/148bpm 38cal 7.42/8.35mph Add a comment 0.8mi, 8:05 Running - Warm Up Split Summary === 1) 0.82m - 8:05(9:54/m) 136/157bpm 95cal 6.06/10.04mph Add a comment 1.4mi, 11:23 Running - Warm Down Split Summary === 1) 1m - 8:03(8:03/m) 140/145bpm 102cal 7.45/8.18mph 2) 0.42m - 3:19(7:55/m) 143/147bpm 43cal 7.57/8.22mph Add a comment 3.7mi, 22:26 Running - Intervals Split Summary === 1) 1m - 5:28(5:28/m) 174/184bpm 83cal 10.96/11.94mph 2) 0.22m - 2:00(8:59/m) 156/181bpm 27cal 6.68/10.79mph 3) 1m - 5:27(5:27/m) 177/185bpm 85cal 11.01/11.75mph 4) 0.23m - 2:00(8:36/m) 165/185bpm 29cal 6.98/12.06mph 5) 1m - 5:29(5:29/m) 178/186bpm 86cal 10.95/11.96mph 6) 0.23m - 2:00(8:37/m) 168/186bpm 29cal 6.97/11.29mph 7) 0m - 1(8:30/m) 150/150bpm 7.06/7.12mph Add a comment 1.3mi, 10:11 Running - Warm Up Split Summary === 1) 1m - 7:49(7:49/m) 141/150bpm 98cal 7.68/8.43mph 2) 0.31m - 2:22(7:41/m) 148/153bpm 31cal 7.82/8.06mph Add a comment	-	0.6mi, 3:35 Running - General Split Summary === 1) 0.61m - 3:35(5:51/m) 167/178bpm 52cal 10.25/12.67mph Add a comment 0.6mi, 3:06 Running - General Split Summary === 1) 0.56m - 3:06(5:34/m) 176/183bpm 48cal 10.78/11.92mph Add a comment 1.8mi, 10:40 Running - General Split Summary === 1) 0.61m - 3:41(6:00/m) 166/173bpm 53cal 10.01/11.77mph 2) 0.61m - 3:33(5:52/m) 169/181bpm 52cal 10.22/12.61mph 3) 0.59m - 3:25(5:46/m) 171/183bpm 50cal 10.41/12.23mph 4) 0.01m - (1:12/m) 178/178bpm 49.76/11.9mph Add a comment 0.4mi, 3:14 Running - General Split Summary === 1) 0.37m - 3:14(8:52/m) 142/149bpm 39cal 6.77/8.12mph Add a comment 2.1mi, 17:01 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 143/155bpm 105cal 7.44/8.68mph 2) 1m - 8:24(8:24/m) 146/160bpm 109cal 7.15/8.47mph 3) 0.07m - 34(8:34/m) 153/155bpm 7cal 7.01/6.93mph Add a comment	6.4mi, 45:01 Running - General Split Summary === 1) 1m - 6:58(6:58/m) 143/155bpm 89cal 8.62/9.46mph 2) 1m - 6:57(6:57/m) 151/157bpm 94cal 8.64/9.37mph 3) 1m - 7:09(7:09/m) 148/159bpm 94cal 8.4/9.27mph 4) 1m - 6:56(6:56/m) 149/153bpm 90cal 8.65/9.2mph 5) 1m - 7:01(7:01/m) 146/152bpm 84cal 8.55/9.89mph 6) 1m - 6:59(6:59/m) 148/155bpm 85cal 8.59/9.2mph 7) 0.41m - 3:02(7:19/m) 151/155bpm 38cal 8.2/8.79mph Add a comment	4.6mi, 45:27 Running - General Split Summary === 1) 1m - 10:15(10:15/m) 131/147bpm 112cal 5.86/7.22mph 2) 1m - 12:46(12:46/m) 129/153bpm 119cal 4.7/6.95mph 3) 1m - 10:12(10:12/m) 138/163bpm 104cal 5.88/9.1mph 4) 1m - 7:22(7:22/m) 148/178bpm 82cal 8.14/11.29mph 5) 0.57m - 4:52(8:33/m) 137/146bpm 49cal 7.02/8.35mph Add a comment	1.2mi, 11:01 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 129/137bpm 100cal 6.74/8.25mph 2) 0.24m - 2:07(8:52/m) 128/133bpm 24cal 6.77/7.83mph Add a comment 6.3mi, 34:47 Running - General Split Summary === 1) 1m - 5:28(5:28/m) 167/174bpm 82cal 10.99/11.79mph 2) 1m - 5:29(5:29/m) 177/179bpm 88cal 10.95/11.17mph 3) 1m - 5:30(5:30/m) 181/183bpm 91cal 10.92/13.15mph 4) 1m - 5:39(5:39/m) 182/185bpm 95cal 10.61/11mph 5) 1m - 5:44(5:44/m) 183/184bpm 96cal 10.48/11.88mph 6) 1m - 5:35(5:35/m) 186/188bpm 96cal 10.74/11.37mph 7) 0.27m - 1:23(5:07/m) 190/191bpm 24cal 11.72/12.29mph Add a comment 1.4mi, 10:06 Running - General Split Summary === 1) 1m - 7:30(7:30/m) 142/152bpm 95cal 8.01/8.87mph 2) 0.37m - 2:37(7:09/m) 148/152bpm 36cal 8.4/8.83mph Add a comment

2019	Date	Result	WAVA
Elmbridge 10k	21 Jul	34:47	84.84%
Southsea parkrun	6 Jul	16:58	83.56%
Elstead Marathon (5.4 miles)	28 Jun	32:03	78.97%
Forest Five	19 Jun	28:54	81.09%
Hampshire Hoppit Trail Half Marathon	9 Jun	1:27:40	73.25%
Dorking 10 Mile Road Race	2 Jun	59:41	81.06%
Royal Berkshire 10K	19 May	34:29	85.57%
London Marathon	28 Apr	2:55:36	76.02%
Brooklands parkrun	20 Apr	17:22	81.64%
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%
Oxford Half Marathon	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%
Frimley Lodge parkrun	1 Jan	19:20	72.21%
Rushmoor parkrun	1 Jan	19:41	70.93%
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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