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sebby F40

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Dudley Kingswinford RC

About Me
Started running nearly a year ago as some of the girls at work bullied me into it. It was a good thing they did as i love it, that feeling of getting away from everything, just me & my trainers. Did my first HM in Oct 07 and hoping to make it to 1000 miles this year. Show More...

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Recent Blogs
[Untitled]	Mar 2010
Back to the start	Mar 2010

Recent Training
2nd Dec	Fartleks	3.7mi	40:21
1st Dec	Recovery Run	3.9mi	45:52
30th Nov	Recovery Run	3.1mi	36:21
28th Nov	Run-Walk	10mi	3:46:04
27th Nov	Run-Walk	4.8mi	1:46:50

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Best Times
Best WAVA

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	1	7:48 7:48/mi	47.57	7:48 47.57
5km	10	26:26 8:30/mi	49.18	28:09 46.14	26:56 48.22	26:26 49.18								28:25 47.24
6km	4	39:51 10:41/mi	40.70												39:51 40.70
4.1mi	1	37:30 9:09/mi	47.98												37:30 47.98
10km	13	54:10 8:43/mi	49.34	59:29 44.91	56:24 47.37		54:10 49.34							1:11:39 38.17	1:16:18 35.84
10mi	2	1:46:26 10:39/mi	41.34		1:46:26 41.34										2:03:25 36.33
13.1mi	37	2:03:20 9:25/mi	47.58	2:21:44 41.19	2:07:16 45.87	2:11:44 44.32	2:14:10 43.52				2:03:20 47.58			2:14:54 44.00	2:08:59 46.01
14mi	2	2:49:31 12:07/mi	37.85														2:49:31 37.85
18.8mi	1	3:33:37 11:22/mi	40.87												3:33:37 40.87
31.7km	1	3:44:05 11:24/mi	41.23														3:44:05 41.23
20mi	2	6:00:00 18:00/mi	25.38				6:00:00 25.38
21mi	1	5:06:55 14:37/mi	32.14														5:06:55 32.14
24mi	1	7:45:00 19:23/mi	24.91														7:45:00 24.91
25mi	1	7:30:00 18:00/mi	26.07				7:30:00 26.07
26mi	3	5:27:48 12:36/mi	37.32								5:27:48 37.32					8:22:00 24.84	6:38:52 31.45
26.2mi	66	4:30:10 10:19/mi	45.52			5:04:51 40.33	4:56:57 41.40	4:30:10 45.52	4:34:30 44.80	4:46:09 43.01	5:08:27 40.06	4:42:03 43.94	4:56:05 41.86	4:49:38 42.96	4:56:37 42.14	4:59:08 42.01
26.4mi	1	6:04:00 13:47/mi	34.07							6:04:00 34.07
43km	1	11:16:33 25:19/mi	18.94												11:16:33 18.94
27mi	1	7:59:00 17:44/mi	26.48						7:59:00 26.48
28.2mi	2	5:25:50 11:33/mi	41.10											5:25:50 41.10		6:05:43 36.98
29mi	2	6:37:00 13:41/mi	35.16						6:37:00 35.16								8:38:41 27.66
30mi	6	7:31:52 15:04/mi	32.65												7:31:52 32.65	7:59:00 30.80		8:23:47 29.67
50km	9	5:44:16 11:05/mi	43.43					5:44:16 43.43				8:34:53 29.18			11:25:45 22.28	6:40:02 38.20
32mi	2	6:50:16 12:49/mi	37.98					8:46:00 29.27						6:50:16 37.98
53km	1	9:10:44 16:43/mi	28.78						9:10:44 28.78
33mi	4	7:49:33 14:14/mi	33.99								8:36:08 30.85	7:49:33 33.99
55km	1	12:06:34 21:16/mi	23.13													12:06:34 23.13
40mi	4	7:20:00 11:00/mi	43.79					9:25:28 34.04		7:20:00 43.79			10:24:00 31.09
40.5mi	1	10:23:42 15:23/mi	31.43									10:23:42 31.43
43mi	1	12:21:00 17:14/mi	31.19								12:21:00 31.19
44mi	1	12:33:41 17:08/mi	31.29					12:33:41 31.29
45mi	3	11:39:00 15:32/mi	34.54						11:50:00 33.98	11:39:00 34.54							15:51:08 26.26
46mi	1	14:11:00 18:30/mi	29.05								14:11:00 29.05
75km	1	10:46:54 13:53/mi	39.07											10:46:54 39.07
47mi	2	11:08:00 14:13/mi	37.75						11:08:00 37.75
50mi	4	10:41:03 12:49/mi	41.81					10:41:03 41.81		12:55:58 34.58								23:06:27 20.17
53mi	1	14:05:49 15:58/mi	33.62							14:05:49 33.62
56mi	1	17:31:00 18:46/mi	28.57						17:31:00 28.57
58mi	1	18:09:00 18:47/mi	30.60								18:09:00 30.60
100km	2	15:30:37 14:59/mi	39.61											19:39:51 30.53				15:30:37 39.61
63mi	1	18:30:00 17:37/mi	32.55						18:30:00 32.55
81.7mi	1	24:00:00 17:38/mi	37.00								24:00:00 37.00
95mi	1	33:39:35 21:16/mi	30.78										33:39:35 30.78
107mi	1	33:00:00 18:30/mi	36.49												33:00:00 36.49

2021		Result	WAVA	Distance
9 Oct	Lakes in a Day SB	23:06:27	22.32	50mi
7 Aug	Mendip Marauder 30-miler SB	8:23:47	32.56	30mi
26 Jun	Race to the Castle 2 days with camping PB	15:30:37	43.85	100km
2020		Result	WAVA	Distance
12 Sep	The Lap SB	15:51:08	29.07	45mi
1 Aug	Railway Short Course PB	3:44:05	45.76	31.65km
18 Jul	CODRC Burger & Pint	2:52:47	41.72	14mi
5 Jul	CODRC July the turd on the 5TH PB	2:49:31	42.53	14mi
7 Mar	Humanity Direct Amersham Ultra SB	8:38:41	30.37	29mi
15 Feb	Silverdale Circuit PB	5:06:55	35.67	21mi
8 Feb	Anglezarke Amble PB	7:45:00	27.50	24mi
2 Feb	Montane Trail 26 Grizedale SB	6:38:52	34.74	26mi
18 Jan	Tyndrum 24 - 12 hour race	40 / 0	0.00	12hr
2019		Result	WAVA	Distance
17 Nov	Steppingley Step	6:54:00	33.72	26.2mi
31 Aug	The Conquest of Avalon	8:11:56	32.93	30mi
24 Aug	Green man Ultra - 30 miles	8:00:00	33.74	30mi
3 Aug	Railway 28 SB	6:05:43	40.85	28.2mi
14 Jul	Race to the Stones Day 2	9:19:31	29.98	50km
13 Jul	Race to the Stones Day 1	9:26:17	29.62	50km
6 Jul	Ham & Lyme 50k	8:05:34	34.55	50km
29 Jun	Ultimate Trails 55k PB	12:06:34	25.40	55km
22 Jun	Divorce Day Fundraiser	6:05:05	38.02	26.2mi
15 Jun	Malvern Midsummer Marathon	8:36:00	26.90	26.2mi
9 Jun	Beer Lovers Marathon	6:26:44	35.89	26.2mi
1 Jun	Calderdale Way Marathon	8:17:55	27.87	26.2mi
20 Apr	Great Barrow Challenge Spring Double Day 2	5:28:49	42.21	26.2mi
19 Apr	Great Barrow Challenge Spring Double Day 1	5:34:26	41.50	26.2mi
14 Apr	Boston Marathon UK SB	4:59:08	46.40	26.2mi
7 Apr	Kent Spring Marathon	5:07:27	45.14	26.2mi
30 Mar	Silkin Way Ultra SB	6:40:02	41.93	50km
23 Mar	Charnwood Marathon	7:51:00	29.47	26.2mi
19 Mar	The CODopoly Triple Day 2	5:29:17	42.15	26.2mi
10 Mar	Cambridge Boundary Run	5:29:46	42.09	26.2mi
3 Mar	Chiltern Kanter SB	8:22:00	27.44	26mi
23 Feb	100 marathon club AGM Marathon	5:39:31	40.88	26.2mi
10 Feb	Doughnut Dash	26 / 0	0.00	6hr
9 Feb	One run to rule them all	26 / 0	0.00	6hr
26 Jan	The Winter Holly Challenge	5:40:00	40.82	26.2mi
20 Jan	Winter Tanners SB	7:59:00	33.81	30mi
13 Jan	langsett loop marathon	5:47:08	39.98	26.2mi
2018		Result	WAVA	Distance
30 Dec	The Great Barrow Xmas Triple Tipple Day 3	5:44:49	40.25	26.2mi
29 Dec	The Great Barrow Challenge - Xmas Triple Tipple 2018 - Day 2	5:43:05	40.45	26.2mi
16 Dec	Newark Showground Christmas Challenge- Marathon Day 2	5:34:19	41.51	26.2mi
15 Dec	Newark Showground Christmas Challenge- Marathon Day 1	5:36:32	41.24	26.2mi
25 Nov	Dark Peak Challenge PB	11:16:33	20.92	43km
24 Nov	White Peak Trails SB	11:25:45	24.46	50km
10 Nov	November Nightmare Day 7	6:04:06	38.12	26.2mi
27 Oct	Beachy Head Marathon	6:30:46	35.52	26.2mi
14 Oct	Pony Express Day 2 PB	7:31:52	35.85	30mi
13 Oct	Pony Express Day 1	7:32:47	35.77	30mi
7 Oct	Kielder Marathon	5:26:00	42.57	26.2mi
29 Sep	Guardians of the CODRC	5:22:30	43.04	26.2mi
23 Sep	Baxters Loch Ness Marathon	5:13:49	44.23	26.2mi
16 Sep	Rutland Water Marathon	5:31:30	41.87	26.2mi
26 Aug	Severn Bridge Half Marathon	2:16:24	48.90	13.1mi
30 Jun	Snickerthon	5:45:00	40.02	26.2mi
11 May	Costswold Way Challenge Multi-Day PB	33:00:00	39.95	107mi
5 May	SVN Northampton Cakeathon	26 / 0	0.00	6hr
29 Apr	Chester Half Marathon SB	2:08:59	51.71	13.1mi
14 Apr	Newcastle Way Marathon	6:55:02	33.27	26.2mi
8 Apr	Greater Manchester Marathon SB	4:56:37	46.55	26.2mi
25 Feb	dirtrun mortimer madness half	3:00:06	37.03	13.1mi
17 Feb	Winter Railway Short Course PB	3:33:37	45.39	18.8mi
11 Feb	DirtRun Winter Warrior Series – Round 4 – Wyre Forest	1:30:43	34.06	10km
10 Feb	Midlands Womens XC League Race 4 (Aldersley Stadium, Wolverhampton) PB	39:51	45.23	6km
4 Feb	Stourbridge Stagger SB	2:03:25	40.90	10mi
14 Jan	DirtRun Winter Warrior Series – Round 3 – Baggeridge Country Park	1:29:16	34.61	10km
13 Jan	Midlands Womens XC League Race 3 (Cofton Park, Birmingham)	42:28	42.44	6km
7 Jan	DirtRun Winter Warrior Series – Round 2 - NT Dudmaston SB	1:16:18	40.50	10km
1 Jan	DK New Years Day Handicap PB	37:30	53.82	4.1mi
2017		Result	WAVA	Distance
2 Dec	Midlands Womens XC League Race 2 (Welcombe Hills, Stratford)	44:29	40.52	6km
19 Nov	Brockhampton Dirt Run SB	1:11:39	43.12	10km
21 Oct	Midlands County Athletics Association Cross Country Relays	38:20	47.02	6km
15 Oct	Birmingham International Marathon	5:07:35	44.89	26.2mi
15 Oct	Pony Express - Day 2		0.00	30mi
10 Sep	Lake Vyrnwy Half Marathon SB	2:14:54	49.44	13.1mi
12 Aug	Thames Meander Summer Half Marathon	2:25:07	45.74	13.1mi
15 Jun	Gavin Tipper 5k SB	28:25	52.64	5km
29 Apr	Isle of Wight Challenge (Full island) SB	19:39:51	33.82	100km
26 Mar	Canalathon 75km PB	10:46:54	43.28	75km
12 Mar	Dirt Run Black Country Ultra PB	6:50:16	41.70	32mi
4 Mar	Groundhog Marathon SB	4:49:38	47.45	26.2mi
18 Feb	Winter Railway 28 PB	5:25:50	45.40	28.2mi
5 Feb	Gloucester Marathon	4:53:20	46.85	26.2mi
2016		Result	WAVA	Distance
29 Oct	Snowdonia Marathon	5:39:17	40.50	26.2mi
2 Oct	MBNA Chester Marathon	5:14:35	43.68	26.2mi
21 Aug	Pikes Peak Marathon	10:07:00	22.55	26.2mi
18 Jun	West Highland Way Race PB	33:39:35	33.75	95mi
24 Apr	Shakespeare Marathon SB	4:56:05	46.23	26.2mi
3 Apr	A Coventry Way Challenge 40 SB	10:24:00	34.13	40mi
19 Mar	Gin Pit Double Marathon - Day 1	4:58:21	45.88	26.2mi
21 Feb	Hot Runner Day 7	5:14:00	43.59	26.2mi
2015		Result	WAVA	Distance
14 Nov	Autumn Shakespeare SB	4:42:03	48.53	26.2mi
24 Oct	Snowdonia Marathon	5:21:18	42.60	26.2mi
22 Aug	Run to the Castle Ultra PB	10:23:42	34.49	40.53mi
11 Jul	Ham & Lyme 50k SB	8:34:53	32.02	50km
1 Feb	The Pilgrim Challenge Day 2	8:32:10	34.20	33mi
31 Jan	The Pilgrim Challenge Day 1 PB	7:49:33	37.30	33mi
2014		Result	WAVA	Distance
15 Nov	CTS - Gower	7:17:21	31.19	26.2mi
2 Nov	Droitwich Half Marathon PB	2:03:20	53.39	13.1mi
25 Oct	Snowdonia Marathon SB	5:08:27	44.23	26.2mi
6 Oct	24 Ultra Trail Run Challenge PB	24:00:00	40.57	81.68mi
7 Sep	Great North Run	2:10:10	50.59	13.1mi
31 May	Severn Path Ultra PB	18:09:00	33.86	58mi
30 May	Hafren Ultra PB	12:21:00	34.52	43mi
29 May	Start of '7'	6:25:00	35.34	26.2mi
30 Mar	Hot Runner Day 7	5:18:25	42.73	26.2mi
29 Mar	Hot Runner Day 6 PB	5:27:48	41.19	26mi
1 Mar	Green Man Ultra PB	14:11:00	32.15	46mi
2 Feb	Pilgrim Challenge Day 2	9:47:20	29.74	33mi
1 Feb	Pilgrim Challenge Day 1 SB	8:36:08	33.84	33mi
2013		Result	WAVA	Distance
27 Jul	Lakeland 50	15:32:32	31.82	50mi
14 Jul	The Wales Marathon	5:10:31	43.72	26.2mi
31 May	The Hafren Ultra PB	11:39:00	38.21	45mi
30 May	START OF ‘7’ PB	6:04:00	37.58	26.4mi
27 Apr	Highland Fling PB	14:05:49	37.19	53mi
21 Apr	Great Welsh Marathon SB	4:46:09	47.45	26.2mi
13 Apr	South Downs Way 50 SB	12:55:58	38.25	50mi
23 Feb	'Born to Run' Ultra Marathon PB	7:20:00	48.02	40mi
2012		Result	WAVA	Distance
10 Nov	CTS Endurancelife Gower Marathon	6:53:30	32.83	26.2mi
16 Sep	Final Stage of the Thames Challenge PB	7:59:00	29.21	27mi
15 Sep	Windsor Ultra	12:25:00	37.45	47mi
14 Sep	Oxford Ultra PB	18:30:00	36.01	63mi
13 Sep	Cotswold Ultra PB	11:08:00	41.76	47mi
24 Jun	Cheltenham Circular Challenge	6:23:15	35.37	26.2mi
23 Jun	Malvern Midsummer Marathon	7:24:00	30.53	26.2mi
2 Jun	Severn Path Ultra PB	17:31:00	31.58	56mi
1 Jun	The Hafren Ultra SB	11:50:00	37.56	45mi
31 May	The Severn Challenge - Start of ‘7’ PB	6:37:00	38.52	29mi
25 Feb	Bedrock 50 PB	9:10:44	31.54	53km
22 Jan	Gloucester Marathon SB	4:34:30	49.39	26.2mi
2011		Result	WAVA	Distance
3 Dec	Welsh 1 Day Ultra Series Round 2 Ultra Brecon 40	12:15:10	28.69	40mi
12 Nov	Endurancelife CTS Gower Marathon	6:33:50	34.42	26.2mi
16 Oct	Amsterdam Marathon PB	4:30:10	50.18	26.2mi
10 Sep	SLaMM . Now cancelled for . Apologies to all.	5:26:12	41.56	26.2mi
21 Aug	Dorset Doddle 32 SB	8:46:00	32.05	32mi
17 Jul	Fairlands Valley Challenge 50k	6:40:00	40.92	50km
25 Jun	The Classic Quarter - EnduranceLife PB	12:33:41	34.57	44mi
22 May	City Ultra Cardiff PB	10:41:03	46.18	50mi
14 May	The Rhondda Rollercoaster	7:40:00	29.78	26.5mi
23 Apr	Compton Downland Challenge 40 SB	9:25:28	37.27	40mi
16 Apr	3M Swansea Ultra PB	5:44:16	47.55	50km
13 Mar	Gin Pit Double Marathon - Day 2	5:11:23	43.50	26.2mi
12 Mar	Gin Pit Double Marathon - Day 1	5:05:57	44.27	26.2mi
20 Feb	London 50km	6:24:20	42.59	50km
22 Jan	Endurance Life Coastal Series Marathon Anglesey	6:12:44	36.34	26.2mi
2010		Result	WAVA	Distance
4 Dec	Endurancelife Coastal Series Portland Marathon	6:08:19	36.77	26.2mi
13 Nov	EnduranceLife Coastal Series Marathon Gower	6:57:45	32.42	26.2mi
30 Oct	Snowdonia Marathon SB	4:56:57	45.61	26.2mi
3 Oct	Atlantic Coast Challenge - Day 3	8:22:52	26.93	26.2mi
2 Oct	Atlantic Coast Challenge - Day 2	6:55:00	32.64	26.2mi
1 Oct	Atlantic Coast Challenge - Day 1	6:23:12	35.35	26.2mi
12 Sep	Cardiff 10km PB	54:10	56.01	10km
8 Aug	Salisbury 5-4-3-2-1 Trail Marathon	5:52:45	38.39	26.2mi
24 Jul	Endurancelife DMM Marathon	6:24:32	35.22	26.2mi
26 Jun	Drovers Walk PB	7:30:00	28.71	25mi
12 Jun	Gower Gallop 20 PB	6:00:00	28.11	20mi
22 May	Endurancelife Coastal Trail Series - Exmoor (Half Marathon)	3:05:38	35.13	13.1mi
16 May	Brathay Windermere Marathon	4:57:57	45.45	26.2mi
24 Apr	Endurancelife Coastal Trail Series - Cornwall (Half Marathon)	2:56:13	37.01	13.1mi
3 Apr	Compton Downland Challenge 20	4:14:53	39.71	20mi
27 Mar	Endurancelife Coastal Trail Series - Pembrokeshire (Half Marathon)	2:57:30	36.74	13.1mi
7 Mar	Llanelli Waterside Half Marathon SB	2:14:10	48.61	13.1mi
27 Feb	Endurancelife Coastal Trail Series - South Devon (Half Marathon)	3:15:07	33.43	13.1mi
23 Jan	Endurancelife Coastal Trail Series - Portland (Half Marathon)	2:57:10	36.81	13.1mi
2009		Result	WAVA	Distance
5 Dec	Endurancelife Coastal Trail Series - Gower (Half Marathon)	3:00:08	36.21	13.1mi
7 Nov	Endurancelife Coastal Trail Series - Dorset (Half Marathon)	3:17:31	33.02	13.1mi
24 Oct	Snowdonia Marathon	5:17:41	42.63	26.2mi
11 Oct	Great Eastern Run SB	2:11:44	49.51	13.1mi
27 Sep	Run To The Beat	2:20:10	46.53	13.1mi
30 Aug	Pewsey Vale Half-Marathon	2:18:44	47.00	13.1mi
14 Jul	Swansea Bay 5k Series 2	28:25	51.96	5km
4 Jul	Birmingham Black Country Half Marathon	2:19:06	46.87	13.1mi
21 Jun	Torbay Half Marathon	2:14:49	48.36	13.1mi
9 Jun	Swansea Bay 5k Series 1 PB	26:26	55.86	5km
26 Apr	London Marathon SB	5:04:51	44.42	26.2mi
12 Apr	Belvoir Half Marathon	2:15:55	47.97	13.1mi
29 Mar	Reading Half Marathon	2:17:38	47.37	13.1mi
8 Mar	Llanelli Waterside Half Marathon	2:18:29	47.08	13.1mi
15 Feb	Ras Cors Caron/Tregaron Half Marathon	2:22:45	45.67	13.1mi
25 Jan	The Heartbreak Half Marathon (and some....!)	2:39:32	40.87	13.1mi
2008		Result	WAVA	Distance
14 Dec	Bedford Harriers Half Marathon	2:17:42	47.35	13.1mi
9 Nov	Grand Union Canal Half Marathon	2:10:52	49.82	13.1mi
19 Oct	Cardiff Half Marathon SB	2:07:16	51.23	13.1mi
5 Oct	Great North Run	2:16:59	47.60	13.1mi
28 Sep	Pembrokeshire Half Marathon	2:17:01	47.59	13.1mi
21 Sep	Swansea Bay 10K SB	56:24	53.78	10km
17 Aug	Burnham Beeches Half Marathon	2:27:27	44.22	13.1mi
20 Jul	Surrey Slog Half Marathon	2:39:57	40.76	13.1mi
8 Jul	Swanseabay 5k SB	26:56	54.83	5km
8 Jun	Potters 'Arf Marathon	2:15:53	47.98	13.1mi
26 May	BUPA London 10,000	57:26	52.81	10km
13 May	Bushy Park Trail Challenge	1:10:57	42.75	10km
10 May	Orpington Half Mara*Fun	2:29:44	43.54	13.1mi
27 Apr	Bracknell Half Marathon	2:17:46	47.33	13.1mi
16 Mar	Forest of Dean Spring Half	2:10:07	50.11	13.1mi
6 Jan	Tadworth 10 PB	1:46:26	46.37	10mi
2007		Result	WAVA	Distance
22 Dec	Banstead Woods Time Trial	29:19	50.37	5km
1 Dec	Fetch Everyone December Mile PB	7:48	53.76	1mi
24 Nov	Banstead Woods Time Trial	28:55	51.07	5km
3 Nov	Banstead Woods Time Trial SB	28:09	52.46	5km
14 Oct	Cardiff Half Marathon SB	2:21:44	46.00	13.1mi
23 Sep	Richmond Park 12km Trail Challenge	1:34:40	38.63	12km
2 Sep	Hawker 10K SB	59:29	50.99	10km
25 Aug	Banstead Woods time Trial	29:06	50.74	5km
24 Jul	Summer Evening Trail Challenge	1:13:21	41.35	10km
15 Jul	Elmbridge 10K	1:04:55	46.73	10km
19 Jun	Summer Evening Trail Challenge 10K	1:21:57	37.01	10km
16 Jun	Banstead Woods Time Trial	29:22	50.28	5km
19 May	SLH Farthing 5k	30:55	47.76	5km
21 Apr	Clandon Park 10K	1:09:21	43.74	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	259	224	204	177	186	194	121	150	124	162	148	8	1956
2020	0	0	1	0	0	0	0	0	0	0	0	0	1
2020	140	161	184	197	231	189	226	202	178	179	350	211	2449
2019	2.8	2	1.5	1	0	0.5	0	0	0	0	0	0	7.8
2019	136	112	173	162	104	165	205	139	93	94	121	96	1601
2018	0	0	0	0	0	0	0	0	0	0	2	8	10
2018	0.3	0.6	0	0	1	1	0	0	0	0	0.5	2.8	6.2
2018	159	193	213	196	179	153	106	82	110	135	116	120	1762
2018	19	0	0	0	0	0	0	0	0	0	0	0	19
2017	0	21	20	31	68	21	25	11	4	0	2	2	205
2017	242	214	266	260	65	87	68	81	113	112	98	128	1734
2017	0	0	0	0	0	0	0	0	0	16	9	41	65
2016	179	189	291	276	254	196	81	100	62	114	117	198	2058
2015	50	30	15	3	0	4	6	0	0	66	36	10	219
2015	169	110	129	73	167	86	131	146	135	153	106	102	1508
2014	17	11	23	101	4	7	22	20	19	26	22	10	284
2014	135	167	205	64	269	94	96	166	112	184	132	88	1711
2013	25	4	40	18	25	26	9	16	11	12	81	10	276
2013	0	0	0	0	0	0.6	0	0	0	0	0	0	0.6
2013	169	148	137	192	177	164	166	126	109	134	74	123	1719
2013	0	0	25	0	0	0	0	0	0	0	8	0	33
2012	4	56	44	12	10	11	10	20	13	18	9	7	214
2012	209	89	140	160	159	229	176	156	274	151	172	157	2073
2012	0	99	12	0	0	0	0	0	0	0	0	0	112
2011	244	144	204	218	202	204	229	209	206	204	206	192	2462
2010	155	113	175	176	159	210	249	211	156	220	164	200	2186
2009	104	79	146	117	87	101	111	132	149	123	129	155	1433
2008	73	100	113	96	87	121	83	89	83	86	74	87	1092
2007	0	0	0	0	43	76	65	71	94	69	58	79	553

Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11	Fri 12th Nov Nov 12	Sat 13th Nov Nov 13
3.6mi, 40:10 Run - Recovery Run	5.3mi, 1:05:08 Run - Hill Work 0mi, 33:34 Cross - Strength	6.1mi, 1:10:56 Run - Easy	1mi, 11:16 Run - Warm Down 0mi, 26:21 Cross - Strength 1mi, 11:48 Run - Warm Up	4.4mi, 46:31 Run - Hill Work	1.1mi, 11:40 Run - Warm Down 0mi, 40:33 Cross - Strength 1mi, 12:00 Run - Warm Up	13.9mi, 2:35:08 Run - Long Run
Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18	Fri 19th Nov Nov 19	Sat 20th Nov Nov 20
3.6mi, 40:13 Run - Recovery Run	0mi, 22:32 Cross - Strength	6.6mi, 1:10:36 Run - Fartleks	0mi, 30:46 Cross - Other 6mi, 1:10:37 Run - Easy	5.9mi, 58:03 Run - Tempo	1mi, 11:52 Run - Warm Down 0mi, 35:07 Cross - Strength 1mi, 12:22 Run - Warm Up	13.1mi, 2:30:57 Run - Long Run
Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25	Fri 26th Nov Nov 26	Sat 27th Nov Nov 27
3.6mi, 41:29 Run - Recovery Run	1.1mi, 12:15 Run - Warm Down 0mi, 38:35 Cross - Strength 1mi, 12:06 Run - Warm Up 5.6mi, 1:08:35 Run - Easy	-	0mi, 30:35 Cross - Strength 3.8mi, 43:03 Run - Easy	0mi, 34:30 Cross - Strength	9.6mi, 3:28:51 Run - Run-Walk	4.8mi, 1:46:50 Run - Run-Walk
Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1	Thu 2nd Dec Dec 2	Fri 3rd Dec Dec 3	Sat 4th Dec Dec 4
10mi, 3:46:04 Run - Run-Walk	-	3.1mi, 36:21 Run - Recovery Run	3.9mi, 45:52 Run - Recovery Run	3.7mi, 40:21 Run - Fartleks	-	-