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AntClark M40

About

Race Times

All Races

Mileage

Training

Bournemouth AC

Races
307
Miles
26712
Miles
6
Miles
1335
WAVA
86.30%
Mile
5:02
5k
16:23
5M
27:34
10k
33:38
10M
55:06
Half
1:12:31
20M
1:57:29
Mara
2:29:33
100k
6:43:22

About Me

GB Ultra Runner - m40 100k World Champion

8th IAU 100k World Championship 2018 - 7th fastest all time British road 100k

Race Standard

Gold (80)

Current Status

Love Running - What's next......

Planned Races

28 Apr 19	London Marathon
02 Jun 19	Poole 10k
09 Jun 19	Comrades Marathon
13 Oct 19	Manchester Half Marathon

Groups

This user is a member of Engineering Department, Fetch App, Fetch Camper Owners, Fetchpoint 2016 runners, Garmin Forerunners, GPS Users, parkrun, Supporters, UTMOST, VLM Runners, VMLM Fetchpoint 2017-Runners, World Marathon Majors

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Twitter Feed

001: Endurance Sports Running – Marathon Taper Week https://t.co/1PnjQnmBPu

5:01pm, 23rd Apr 2019
001: Endurance Sports Running – Marathon Taper Week https://t.co/2IaBSMKVcZ https://t.co/imDkGtz1T1

3:34pm, 23rd Apr 2019

Buddies

Dist	Race	Best	Pace	WAVA	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	Poole Runners Club Mile1mi	5:02	5:02	75.31	4				5:02
5km	Poole parkrun5km	16:23	5:16	81.49	113		19:09	17:31	17:03	16:23	16:47	17:06	16:46	16:25	17:44
3.5mi	Poole Runners Summer Series3.5mi	19:28	5:34	78.41	13				19:55	19:31			19:28	20:14
8km	Summer Solstice 8k8km	31:05	6:15	68.37	1
5mi	Littledown 55mi	27:34	5:31	80.06	11				29:00	27:34	30:16
8.5km	Rando Trail Des Marquises8.5km	1:11:49	13:36	32.46	1					1:11:49
6mi	Sainsbury's Sport Relief6mi	48:48	8:08	53.28	1
10km	Eastleigh 10k10km	33:38	5:25	82.62	28	40:06		35:50	35:14	34:35	33:38	35:19	34:25
6.5mi	East Cliff Easter Quarter Marathon6.5mi	37:11	5:43	80.53	1										37:11
6.6mi	Broadstone 1/4 Marathon6.6mi	37:35	5:44	79.10	4	43:14	43:45						37:35
7.4mi	Gillingham Hilly 7.57.4mi	44:18	5:58	74.90	1				44:18
12km	Marnhull 12k12km	42:30	5:42	79.47	3					46:01		42:30	42:57
10mi	Wimborne 1010mi	55:06	5:31	82.52	23	1:02:47	1:03:37	59:34	58:31	55:06		59:09	57:50	57:21
10.1mi	The Stickler10.1mi	1:12:01	7:08	65.23	1								1:12:01
10.4mi	Rough 'n' Tumble 1010.4mi	1:22:42	7:57	55.86	1
20km	Puddletown Plod20km	1:13:14	5:54	77.45	1					1:13:14
13mi	The Beast13mi	1:24:11	6:29	71.09	3					1:24:11			1:39:26
13.1mi	Fleet Half Marathon13.1mi	1:12:31	5:32	85.74	25	1:23:51	1:25:15	1:21:40	1:16:16	1:15:25	1:14:04	1:22:38	1:17:27	1:17:59	1:12:31
13.5mi	Dorset Invader Half Marathon13.5mi	1:27:56	6:31	71.18	1							1:27:56
20mi	Bramley 2020mi	1:57:29	5:52	79.66	11		2:09:00		2:09:43	2:02:31	1:57:29	2:14:44	2:03:23		2:05:41
33km	Courchevel X-Trial 33k33km	3:52:33	11:20	41.85	1							3:52:33
26.2mi	Greater Manchester Marathon26.2mi	2:29:33	5:42	86.30	35	2:56:50	2:58:43	2:50:04	2:40:57	2:34:59	2:30:06	2:32:25	2:33:26	2:41:58	2:29:33
27mi	Dorset Invader Marathon27mi	3:37:25	8:03	59.75	1							3:37:25
32.2mi	Dartmoor Discovery 32.232.2mi	4:54:43	9:09	52.09	1		4:54:43
33mi	Marlborough Downs Challenge - 33 Miles33mi	5:28:32	9:57	47.89	1			5:28:32
35mi	The Ox Ultra35mi	5:38:36	9:40	49.33	1					5:38:36
37mi	The Ox Ultra37mi	4:39:18	7:33	63.41	1						4:39:18
100km	World 100 Km Championships100km	6:43:22	6:29	75.88	4							7:17:43	7:04:28	6:43:22

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	259	245	452	297	0	0	0	0	0	0	0	0	1254
2018	423	363	412	178	123	178	501	410	173	260	195	316	3533
2018	0	0	0	0	0	185	0	0	0	23	0	0	207
2017	306	381	494	475	304	146	212	204	89	207	259	361	3437
2017	0	0	0	0	0	52	202	7	0	0	0	0	261
2016	179	364	304	222	133	259	351	273	306	228	179	319	3118
2016	0	0	0	9	0	55	41	0	8	3	0	0	115
2015	385	353	448	319	266	252	53	2	72	149	118	117	2533
2015	0	0	0	0	0	0	130	311	102	93	0	0	636
2014	282	273	371	156	239	182	327	210	275	296	306	274	3190
2013	237	284	225	181	152	190	200	193	253	220	170	240	2545
2013	0	0	0	0.6	0	0	0	0	0	0	0	0	0.6
2012	280	192	113	161	151	105	82	183	200	170	200	219	2056
2012	0	0	19	0	0	0	0	0	11	0	0	0	30
2012	0	0	0	0	0	0	2.9	1.9	0.7	0	0	0	5.5
2011	204	173	173	120	123	83	91	129	105	98	147	79	1526
2010	162	151	84	101	77	47	74	60	105	37	61	68	1028
2010	0	0	0	0	0	0	0	0	10	0	0	0	10
2009	137	100	163	95	112	98	121	141	114	93	85	101	1359
2009	0	0	0	0	10	0	66	0	0	0	0	0	76
2008	59	47	50	37	57	89	67	66	71	89	95	50	779
2007	0	0	0	0	0	43	61	96	41	40	41	33	355

Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3
6.1mi, 47:14 Running - Easy Split Summary === 1) 1m - 7:47(7:47/m) 116/135bpm 84cal 7.72/8.04mph 2) 1m - 7:43(7:43/m) 116/124bpm 78cal 7.78/8.18mph 3) 1m - 7:24(7:24/m) 111/124bpm 61cal 8.11/8.47mph 4) 1m - 8:04(8:04/m) 112/122bpm 64cal 7.43/7.89mph 5) 1m - 7:52(7:52/m) 114/118bpm 64cal 7.63/8.33mph 6) 1m - 8:01(8:01/m) 113/118bpm 61cal 7.49/7.87mph 7) 0.05m - 24(8:02/m) 111/114bpm 2cal 7.47/7.16mph Add a comment 0mi, 1:00:00 Cross-Training - Pilates Add a comment 8mi, 1:02:11 Running - Easy Split Summary === 1) 1m - 7:56(7:56/m) 116/123bpm 87cal 7.57/8.22mph 2) 1m - 7:40(7:40/m) 119/123bpm 82cal 7.83/8.2mph 3) 1m - 7:47(7:47/m) 120/130bpm 81cal 7.71/8.54mph 4) 1m - 7:35(7:35/m) 120/129bpm 74cal 7.91/8.6mph 5) 1m - 7:30(7:30/m) 116/123bpm 61cal 8/8.62mph 6) 1m - 7:59(7:59/m) 115/128bpm 60cal 7.52/8.01mph 7) 1m - 7:49(7:49/m) 114/127bpm 57cal 7.68/8.27mph 8) 1m - 7:51(7:51/m) 109/118bpm 47cal 7.64/8.7mph 9) 0.01m - 5(10:23/m) 102/103bpm 5.78/7.64mph Add a comment	10mi, 1:11:31 Running - Medium Long Run Split Summary === 1) 1m - 7:37(7:37/m) 120/125bpm 89cal 7.88/8.22mph 2) 1m - 7:14(7:14/m) 123/130bpm 84cal 8.29/8.64mph 3) 1m - 7:20(7:20/m) 126/135bpm 85cal 8.18/8.54mph 4) 1m - 7:08(7:08/m) 125/137bpm 77cal 8.42/9.25mph 5) 1m - 7:09(7:09/m) 123/137bpm 71cal 8.39/8.87mph 6) 1m - 7:06(7:06/m) 127/138bpm 75cal 8.45/8.7mph 7) 1m - 7:02(7:02/m) 130/139bpm 79cal 8.53/8.95mph 8) 1m - 6:56(6:56/m) 125/139bpm 62cal 8.66/9.02mph 9) 1m - 6:57(6:57/m) 130/137bpm 73cal 8.64/8.95mph 10) 1m - 7:01(7:01/m) 129/134bpm 70cal 8.56/8.75mph 11) 0m - 2(8:26/m) 126/126bpm 7.11/8.54mph Add a comment	5mi, 36:07 Running - General Split Summary === 1) 1m - 7:31(7:31/m) 115/122bpm 81cal 7.99/8.31mph 2) 1m - 7:19(7:19/m) 122/129bpm 85cal 8.2/8.79mph 3) 1m - 6:52(6:52/m) 121/128bpm 74cal 8.73/9.31mph 4) 1m - 7:01(7:01/m) 124/129bpm 75cal 8.56/8.93mph 5) 1m - 7:10(7:10/m) 122/126bpm 70cal 8.37/8.75mph 6) 0.04m - 14(6:26/m) 122/123bpm 2cal 9.31/8.75mph Add a comment 7.2mi, 55:52 Running - General Split Summary === 1) 1m - 8:01(8:01/m) 117/124bpm 90cal 7.48/8.14mph 2) 1m - 7:24(7:24/m) 121/133bpm 83cal 8.12/8.35mph 3) 1m - 7:31(7:31/m) 118/129bpm 72cal 7.98/8.25mph 4) 1m - 7:36(7:36/m) 113/119bpm 61cal 7.89/8.22mph 5) 1m - 7:53(7:53/m) 114/119bpm 62cal 7.61/7.76mph 6) 1m - 7:50(7:50/m) 111/116bpm 53cal 7.66/8.06mph 7) 1m - 7:45(7:45/m) 108/119bpm 45cal 7.74/8.6mph 8) 0.23m - 1:51(8:05/m) 106/111bpm 10cal 7.43/7.74mph Add a comment	30mi, 3:38:59 Running - Long Run Split Summary === 1) 1m - 7:39(7:39/m) 118/129bpm 88cal 7.84/8.39mph 2) 1m - 7:33(7:33/m) 126/141bpm 93cal 7.94/8.5mph 3) 1m - 7:14(7:14/m) 123/138bpm 80cal 8.3/9.06mph 4) 1m - 7:51(7:51/m) 135/145bpm 107cal 7.64/8.45mph 5) 1m - 7:41(7:41/m) 135/152bpm 96cal 7.81/8.72mph 6) 1m - 7:02(7:02/m) 121/140bpm 61cal 8.52/9.87mph 7) 1m - 9:18(9:18/m) 137/154bpm 118cal 6.45/9.16mph 8) 1m - 7:11(7:11/m) 126/148bpm 59cal 8.35/8.7mph 9) 1m - 6:48(6:48/m) 123/129bpm 47cal 8.82/9.31mph 10) 1m - 6:37(6:37/m) 116/127bpm 35cal 9.06/10.08mph 11) 1m - 6:56(6:56/m) 122/138bpm 54cal 8.65/9.56mph 12) 1m - 7:07(7:07/m) 130/138bpm 72cal 8.43/9.23mph 13) 1m - 6:56(6:56/m) 126/140bpm 56cal 8.66/9.54mph 14) 1m - 6:45(6:45/m) 130/141bpm 65cal 8.89/9.85mph 15) 1m - 6:55(6:55/m) 131/139bpm 67cal 8.67/9.62mph 16) 1m - 7:09(7:09/m) 125/141bpm 55cal 8.4/9.04mph 17) 1m - 7:07(7:07/m) 130/140bpm 69cal 8.43/9.02mph 18) 1m - 7:10(7:10/m) 131/143bpm 72cal 8.37/9.43mph 19) 1m - 7:00(7:00/m) 131/143bpm 66cal 8.57/9.16mph 20) 1m - 6:53(6:53/m) 129/137bpm 60cal 8.72/9.66mph 21) 1m - 7:58(7:58/m) 139/149bpm 101cal 7.54/9.41mph 22) 1m - 8:06(8:06/m) 138/149bpm 94cal 7.4/8.06mph 23) 1m - 7:38(7:38/m) 136/150bpm 76cal 7.86/8.87mph 24) 1m - 7:22(7:22/m) 127/145bpm 64cal 8.14/9mph 25) 1m - 8:38(8:38/m) 136/154bpm 102cal 6.95/8.68mph 26) 1m - 7:00(7:00/m) 136/146bpm 72cal 8.57/9.04mph 27) 1m - 6:59(6:59/m) 132/144bpm 58cal 8.6/9.02mph 28) 1m - 6:47(6:47/m) 133/138bpm 56cal 8.84/9.12mph 29) 1m - 7:04(7:04/m) 136/146bpm 69cal 8.48/9.54mph 30) 1m - 6:32(6:32/m) 138/145bpm 68cal 9.18/9.48mph Add a comment	0mi, 15:00 Cross-Training - Sports Massage Add a comment 6.1mi, 46:15 Running - General Split Summary === 1) 1m - 8:23(8:23/m) 115/122bpm 89cal 7.16/8.04mph 2) 1m - 7:33(7:33/m) 120/124bpm 84cal 7.95/8.16mph 3) 1m - 7:27(7:27/m) 121/132bpm 79cal 8.06/8.62mph 4) 1m - 7:11(7:11/m) 119/125bpm 68cal 8.35/8.56mph 5) 1m - 7:15(7:15/m) 121/125bpm 68cal 8.28/9.08mph 6) 1m - 7:22(7:22/m) 120/124bpm 63cal 8.15/9.04mph 7) 0.14m - 1:05(7:44/m) 117/119bpm 8cal 7.76/7.87mph Add a comment	6.1mi, 47:40 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 120/137bpm 95cal 7.31/8.14mph 2) 1m - 7:39(7:39/m) 119/129bpm 80cal 7.85/8.25mph 3) 1m - 7:42(7:42/m) 116/122bpm 71cal 7.79/8.18mph 4) 1m - 7:50(7:50/m) 116/124bpm 66cal 7.66/8.08mph 5) 1m - 7:47(7:47/m) 114/121bpm 61cal 7.72/8.25mph 6) 1m - 7:58(7:58/m) 115/120bpm 61cal 7.53/8.01mph 7) 0.06m - 32(8:52/m) 109/113bpm 3cal 6.77/7.68mph Add a comment	6.2mi, 42:38 Running - Intervals 2, 2 (MP), 2 miles Split Summary === 1) 0m - 6(19:21/m) 94/95bpm 3.1/3.82mph 2) 2m - 14:46(7:23/m) 120/131bpm 167cal 8.13/8.66mph 3) 2m - 11:17(5:38/m) 152/161bpm 183cal 10.64/11.61mph 4) 2m - 14:52(7:26/m) 122/162bpm 114cal 8.07/11.27mph 5) 0.2m - 1:31(7:32/m) 121/126bpm 10cal 7.97/8.29mph 6) 0m - 6(33:24/m) 117/118bpm 1.8/7.93mph Add a comment 4.4mi, 33:21 Running - General Split Summary === 1) 1m - 7:48(7:48/m) 122/133bpm 94cal 7.68/8.5mph 2) 1m - 7:19(7:19/m) 123/135bpm 83cal 8.19/8.75mph 3) 1m - 7:27(7:27/m) 118/124bpm 71cal 8.05/8.22mph 4) 1m - 7:29(7:29/m) 118/130bpm 68cal 8.02/8.54mph 5) 0.44m - 3:17(7:33/m) 111/116bpm 22cal 7.95/8.18mph Add a comment
Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10
4mi, 30:31 Running - Easy Split Summary === 1) 1m - 7:43(7:43/m) 114/133bpm 81cal 7.78/8.01mph 2) 1m - 7:42(7:42/m) 114/120bpm 75cal 7.79/8.14mph 3) 1m - 7:28(7:28/m) 112/119bpm 65cal 8.04/8.45mph 4) 1m - 7:35(7:35/m) 111/116bpm 59cal 7.91/8.52mph 5) 0.01m - 3(8:03/m) 113/114bpm 7.46/7.85mph Add a comment 0mi, 1:00:00 Cross-Training - Pilates Add a comment 5.1mi, 40:11 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 117/126bpm 90cal 7.5/7.85mph 2) 1m - 7:51(7:51/m) 121/127bpm 87cal 7.65/8.43mph 3) 1m - 7:41(7:41/m) 112/127bpm 63cal 7.81/8.06mph 4) 1m - 7:54(7:54/m) 112/117bpm 62cal 7.6/7.85mph 5) 1m - 7:51(7:51/m) 109/116bpm 53cal 7.65/8.18mph 6) 0.11m - 55(8:18/m) 107/109bpm 5cal 7.23/7.76mph Add a comment	6mi, 41:30 Running - Tempo Split Summary === 1) 1m - 7:19(7:19/m) 123/132bpm 91cal 8.21/8.64mph 2) 1m - 6:52(6:52/m) 129/142bpm 89cal 8.73/9.41mph 3) 1m - 7:01(7:01/m) 124/128bpm 77cal 8.55/8.89mph 4) 1m - 6:13(6:13/m) 140/144bpm 93cal 9.65/10.06mph 5) 1m - 6:28(6:28/m) 141/148bpm 95cal 9.28/9.75mph 6) 1m - 7:20(7:20/m) 123/141bpm 60cal 8.18/9.43mph 7) 0.03m - 17(8:08/m) 121/123bpm 2cal 7.38/7.95mph Add a comment	6.1mi, 40:12 Running - Intervals Easy > parkrun inc 2 x MP > easy Split Summary === 1) 1m - 7:22(7:22/m) 119/131bpm 84cal 8.15/8.75mph 2) 1m - 7:50(7:50/m) 114/125bpm 75cal 7.66/8.5mph 3) 1m - 6:43(6:43/m) 120/151bpm 71cal 8.93/10.48mph 4) 1m - 5:33(5:33/m) 155/158bpm 93cal 10.8/11.71mph 5) 1m - 5:39(5:39/m) 160/164bpm 97cal 10.63/11.96mph 6) 1m - 6:31(6:31/m) 161/177bpm 110cal 9.21/11.73mph 7) 0.08m - 34(7:12/m) 133/134bpm 5cal 8.32/8.77mph Add a comment	26.3mi, 2:29:36 Running - Race Manchester Marathon PB 2:29:33 Split Summary === 1) 1m - 5:41(5:41/m) 139/150bpm 84cal 10.55/11.69mph 2) 1m - 5:36(5:36/m) 147/150bpm 90cal 10.71/11.29mph 3) 1m - 5:41(5:41/m) 150/154bpm 93cal 10.57/11.27mph 4) 1m - 5:36(5:36/m) 148/152bpm 89cal 10.71/11.02mph 5) 1m - 5:33(5:33/m) 149/154bpm 88cal 10.82/11.27mph 6) 1m - 5:38(5:38/m) 152/156bpm 91cal 10.64/11.31mph 7) 1m - 5:38(5:38/m) 151/157bpm 90cal 10.64/11.17mph 8) 1m - 5:39(5:39/m) 151/156bpm 90cal 10.62/10.98mph 9) 1m - 5:39(5:39/m) 152/156bpm 90cal 10.61/11.04mph 10) 1m - 5:34(5:34/m) 152/157bpm 88cal 10.78/11.12mph 11) 1m - 5:37(5:37/m) 149/153bpm 84cal 10.67/11.12mph 12) 1m - 5:39(5:39/m) 149/158bpm 83cal 10.62/11.02mph 13) 1m - 5:31(5:31/m) 150/157bpm 80cal 10.88/11.69mph 14) 1m - 5:50(5:50/m) 147/152bpm 72cal 10.27/11.04mph 15) 1m - 5:45(5:45/m) 145/149bpm 62cal 10.44/10.9mph 16) 1m - 5:45(5:45/m) 145/150bpm 60cal 10.42/10.75mph 17) 1m - 5:50(5:50/m) 146/152bpm 63cal 10.28/10.35mph 18) 1m - 5:49(5:49/m) 145/147bpm 56cal 10.32/10.58mph 19) 1m - 5:43(5:43/m) 145/148bpm 56cal 10.5/10.77mph 20) 1m - 5:47(5:47/m) 147/150bpm 64cal 10.38/10.73mph 21) 1m - 5:39(5:39/m) 150/158bpm 72cal 10.61/10.92mph 22) 1m - 5:42(5:42/m) 150/155bpm 73cal 10.53/10.96mph 23) 1m - 5:47(5:47/m) 150/153bpm 76cal 10.38/11.52mph 24) 1m - 5:46(5:46/m) 151/156bpm 77cal 10.4/10.54mph 25) 1m - 5:47(5:47/m) 151/153bpm 75cal 10.38/10.6mph 26) 1m - 5:45(5:45/m) 152/155bpm 79cal 10.45/10.69mph 27) 0.3m - 1:37(5:29/m) 154/156bpm 22cal 10.95/11.1mph 10th Apr 2019, 8:42pm jeronimo wrote: Amazing. Well done Ant Add a comment	6mi, 46:19 Running - Easy Split Summary === 1) 1m - 8:12(8:12/m) 117/131bpm 92cal 7.32/9.02mph 2) 1m - 7:35(7:35/m) 117/126bpm 79cal 7.91/8.41mph 3) 1m - 7:39(7:39/m) 116/123bpm 71cal 7.85/8.43mph 4) 1m - 7:28(7:28/m) 115/120bpm 64cal 8.04/8.27mph 5) 1m - 7:32(7:32/m) 117/125bpm 66cal 7.97/8.35mph 6) 1m - 7:49(7:49/m) 114/120bpm 59cal 7.68/8.52mph 7) 0.01m - 5(7:09/m) 112/115bpm 8.39/8.14mph Add a comment	10.1mi, 1:18:57 Running - Medium Long Run Split Summary === 1) 1m - 8:44(8:44/m) 115/134bpm 96cal 6.87/7.72mph 2) 1m - 7:36(7:36/m) 119/130bpm 84cal 7.89/8.16mph 3) 1m - 7:26(7:26/m) 123/129bpm 84cal 8.08/8.56mph 4) 1m - 7:44(7:44/m) 121/132bpm 79cal 7.75/8.27mph 5) 1m - 8:01(8:01/m) 126/135bpm 89cal 7.49/8.47mph 6) 1m - 7:51(7:51/m) 126/133bpm 82cal 7.64/8.58mph 7) 1m - 7:40(7:40/m) 122/126bpm 66cal 7.83/8.6mph 8) 1m - 7:52(7:52/m) 122/131bpm 64cal 7.63/8.14mph 9) 1m - 7:39(7:39/m) 115/124bpm 47cal 7.84/8.18mph 10) 1m - 7:49(7:49/m) 115/119bpm 49cal 7.68/8.08mph 11) 0.08m - 36(8:00/m) 109/110bpm 2cal 7.5/7.39mph Add a comment	12.7mi, 1:23:52 Running - Intervals 16, 12, 6, 3 (3) Split Summary === 1) 1.95m - 15:41(8:02/m) 112/125bpm 158cal 7.46/8.81mph 2) 2.83m - 16:00(5:39/m) 145/154bpm 263cal 10.61/11.5mph 3) 0.45m - 3:00(6:44/m) 144/162bpm 44cal 8.92/10.65mph 4) 2.21m - 12:00(5:26/m) 151/158bpm 204cal 11.03/11.65mph 5) 0.46m - 3:00(6:35/m) 141/154bpm 41cal 9.11/11mph 6) 1.12m - 6:00(5:21/m) 153/159bpm 102cal 11.23/11.88mph 7) 0.44m - 3:00(6:48/m) 139/157bpm 33cal 8.83/10.85mph 8) 0.57m - 3:00(5:15/m) 152/160bpm 49cal 11.44/11.98mph 9) 2.69m - 22:05(8:12/m) 129/163bpm 140cal 7.32/11.84mph 10) 0m - 7(26:16/m) 120/121bpm 2.28/7.51mph Add a comment 4mi, 32:05 Running - Easy Split Summary === 1) 1m - 8:10(8:10/m) 113/121bpm 89cal 7.34/8.04mph 2) 1m - 7:57(7:57/m) 114/120bpm 81cal 7.55/8.04mph 3) 1m - 7:58(7:58/m) 114/126bpm 75cal 7.54/8.1mph 4) 1m - 7:59(7:59/m) 111/117bpm 64cal 7.51/8.12mph 5) 0m - 1(19:00/m) 104/104bpm 3.16/2.46mph Add a comment
Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17
4mi, 29:54 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 114/134bpm 86cal 7.63/8.12mph 2) 1m - 7:20(7:20/m) 116/135bpm 78cal 8.18/8.43mph 3) 1m - 7:15(7:15/m) 114/129bpm 69cal 8.27/8.52mph 4) 1m - 7:11(7:11/m) 115/127bpm 66cal 8.35/8.75mph 5) 0.03m - 15(8:27/m) 111/112bpm 2cal 7.1/8.52mph Add a comment 0mi, 1:00:00 Cross-Training - Pilates Add a comment 9mi, 1:08:46 Running - General Split Summary === 1) 1m - 8:24(8:24/m) 111/127bpm 89cal 7.15/8.01mph 2) 1m - 7:31(7:31/m) 118/130bpm 86cal 7.98/8.7mph 3) 1m - 7:28(7:28/m) 112/120bpm 68cal 8.04/8.37mph 4) 1m - 7:28(7:28/m) 111/116bpm 63cal 8.04/8.1mph 5) 1m - 7:32(7:32/m) 113/119bpm 64cal 7.97/8.31mph 6) 1m - 7:29(7:29/m) 111/116bpm 56cal 8.01/8.33mph 7) 1m - 7:36(7:36/m) 114/121bpm 64cal 7.89/8.14mph 8) 1m - 7:37(7:37/m) 112/122bpm 57cal 7.88/8.6mph 9) 1m - 7:39(7:39/m) 113/120bpm 57cal 7.84/8.43mph 10) 0.01m - 3(9:54/m) 117/117bpm 6.05/7.62mph Add a comment	0mi, 15:00 Cross-Training - Sports Massage Add a comment 10.5mi, 1:20:00 Running - Medium Long Run Split Summary === 1) 1m - 7:55(7:55/m) 116/124bpm 92cal 7.58/8.25mph 2) 1m - 7:37(7:37/m) 116/124bpm 81cal 7.89/8.12mph 3) 1m - 7:41(7:41/m) 119/130bpm 82cal 7.82/8.37mph 4) 1m - 7:38(7:38/m) 113/122bpm 66cal 7.86/8.37mph 5) 1m - 7:29(7:29/m) 115/125bpm 67cal 8.01/8.41mph 6) 1m - 7:38(7:38/m) 117/123bpm 68cal 7.85/8.27mph 7) 1m - 7:27(7:27/m) 112/119bpm 54cal 8.05/8.41mph 8) 1m - 7:36(7:36/m) 118/129bpm 68cal 7.9/8.77mph 9) 1m - 7:21(7:21/m) 117/124bpm 60cal 8.16/8.6mph 10) 1m - 7:33(7:33/m) 116/121bpm 57cal 7.94/8.22mph 11) 0.5m - 4:05(8:05/m) 113/120bpm 27cal 7.43/7.72mph Add a comment	12.6mi, 1:30:28 Running - Medium Long Run Inc Poole parkrun (progressive) Split Summary === 1) 1m - 8:14(8:14/m) 112/126bpm 91cal 7.28/7.78mph 2) 1m - 8:02(8:02/m) 110/118bpm 75cal 7.46/7.72mph 3) 1m - 7:44(7:44/m) 113/120bpm 73cal 7.76/8.54mph 4) 1m - 7:29(7:29/m) 113/118bpm 65cal 8.01/8.62mph 5) 1m - 7:15(7:15/m) 113/121bpm 62cal 8.28/8.81mph 6) 1m - 7:25(7:25/m) 122/129bpm 78cal 8.1/8.79mph 7) 1m - 7:16(7:16/m) 125/136bpm 79cal 8.25/8.85mph 8) 1m - 7:28(7:28/m) 125/130bpm 79cal 8.03/8.56mph 9) 1m - 7:45(7:45/m) 122/138bpm 69cal 7.75/8.62mph 10) 1m - 5:51(5:51/m) 142/153bpm 91cal 10.25/10.92mph 11) 1m - 5:53(5:53/m) 152/158bpm 103cal 10.2/10.81mph 12) 1m - 5:38(5:38/m) 157/162bpm 101cal 10.66/11.25mph 13) 0.59m - 4:27(7:35/m) 134/161bpm 44cal 7.91/10.9mph Add a comment	31.2mi, 3:40:19 Running - Long Run 4 x Lytchett Loops Split Summary === 1) 1m - 8:24(8:24/m) 115/130bpm 93cal 7.14/7.72mph 2) 1m - 7:47(7:47/m) 115/123bpm 78cal 7.7/8.6mph 3) 1m - 7:54(7:54/m) 125/139bpm 96cal 7.59/8.29mph 4) 1m - 7:13(7:13/m) 117/124bpm 65cal 8.31/8.85mph 5) 1m - 7:20(7:20/m) 125/132bpm 81cal 8.18/9.06mph 6) 1m - 7:03(7:03/m) 126/135bpm 77cal 8.5/9.08mph 7) 1m - 7:18(7:18/m) 132/140bpm 91cal 8.21/9.12mph 8) 1m - 6:48(6:48/m) 131/138bpm 79cal 8.83/10.02mph 9) 1m - 7:22(7:22/m) 129/140bpm 77cal 8.15/9.06mph 10) 1m - 7:20(7:20/m) 134/142bpm 90cal 8.18/8.58mph 11) 1m - 7:09(7:09/m) 138/145bpm 95cal 8.39/9.04mph 12) 1m - 7:08(7:08/m) 139/151bpm 92cal 8.41/9.29mph 13) 1m - 7:06(7:06/m) 145/153bpm 106cal 8.45/9.12mph 14) 1m - 7:18(7:18/m) 139/150bpm 86cal 8.22/9.08mph 15) 1m - 7:03(7:03/m) 139/148bpm 82cal 8.51/9.48mph 16) 1m - 7:30(7:30/m) 142/154bpm 93cal 7.99/9.12mph 17) 1m - 7:02(7:02/m) 147/164bpm 105cal 8.53/8.83mph 18) 1m - 7:07(7:07/m) 151/162bpm 109cal 8.43/9.08mph 19) 1m - 6:49(6:49/m) 130/147bpm 38cal 8.79/9.37mph 20) 1m - 7:32(7:32/m) 127/142bpm 38cal 7.96/9.16mph 21) 1m - 7:01(7:01/m) 135/148bpm 55cal 8.54/9.27mph 22) 1m - 6:21(6:21/m) 131/139bpm 39cal 9.45/10.62mph 23) 1m - 7:14(7:14/m) 135/150bpm 66cal 8.3/9.43mph 24) 1m - 6:36(6:36/m) 134/150bpm 50cal 9.09/9.58mph 25) 1m - 6:48(6:48/m) 135/149bpm 58cal 8.82/9.54mph 26) 1m - 6:14(6:14/m) 135/152bpm 48cal 9.64/10.4mph 27) 1m - 6:53(6:53/m) 140/152bpm 76cal 8.72/10.02mph 28) 1m - 6:12(6:12/m) 146/154bpm 88cal 9.67/10.46mph 29) 1m - 5:27(5:27/m) 146/153bpm 75cal 11.02/12mph 30) 1m - 6:58(6:58/m) 133/151bpm 46cal 8.62/10.98mph 31) 1m - 6:42(6:42/m) 131/146bpm 38cal 8.95/10.25mph 32) 0.23m - 1:37(6:58/m) 130/133bpm 7cal 8.62/9.12mph Add a comment	15mi, 1:54:18 Running - Medium Long Run Split Summary === 1) 1m - 7:55(7:55/m) 114/124bpm 87cal 7.58/8.31mph 2) 1m - 7:44(7:44/m) 117/126bpm 83cal 7.77/8.16mph 3) 1m - 7:54(7:54/m) 119/126bpm 82cal 7.59/7.93mph 4) 1m - 7:39(7:39/m) 117/125bpm 70cal 7.85/8.68mph 5) 1m - 7:35(7:35/m) 117/129bpm 68cal 7.91/8.41mph 6) 1m - 7:33(7:33/m) 120/129bpm 71cal 7.95/8.6mph 7) 1m - 7:39(7:39/m) 122/131bpm 72cal 7.84/8.56mph 8) 1m - 7:43(7:43/m) 117/124bpm 59cal 7.77/8.5mph 9) 1m - 7:51(7:51/m) 121/131bpm 70cal 7.65/8.06mph 10) 1m - 7:33(7:33/m) 118/126bpm 58cal 7.94/8.66mph 11) 1m - 7:33(7:33/m) 117/126bpm 54cal 7.95/8.54mph 12) 1m - 7:33(7:33/m) 120/127bpm 59cal 7.95/8.7mph 13) 1m - 7:18(7:18/m) 120/126bpm 56cal 8.22/8.64mph 14) 1m - 7:19(7:19/m) 120/125bpm 55cal 8.21/8.58mph 15) 1m - 7:26(7:26/m) 118/123bpm 52cal 8.06/8.5mph 16) 0.01m - 3(8:10/m) 112/112bpm 7.35/7.53mph Add a comment	4mi, 27:24 Running - General Split Summary === 1) 1m - 7:15(7:15/m) 116/124bpm 83cal 8.28/9.04mph 2) 1m - 7:00(7:00/m) 123/131bpm 85cal 8.58/8.87mph 3) 1m - 6:40(6:40/m) 128/133bpm 86cal 9.01/9.29mph 4) 1m - 6:26(6:26/m) 135/139bpm 91cal 9.33/9.58mph 5) 0.01m - 4(7:11/m) 136/137bpm 8.34/9.39mph Add a comment 7.6mi, 1:00:01 Running - Easy Split Summary === 1) 1m - 8:14(8:14/m) 114/119bpm 89cal 7.29/7.68mph 2) 1m - 7:43(7:43/m) 115/123bpm 80cal 7.78/8.16mph 3) 1m - 7:49(7:49/m) 115/122bpm 74cal 7.67/8.14mph 4) 1m - 7:38(7:38/m) 113/129bpm 64cal 7.86/8.33mph 5) 1m - 7:59(7:59/m) 113/121bpm 65cal 7.52/7.78mph 6) 1m - 8:36(8:36/m) 112/121bpm 64cal 6.98/7.78mph 7) 1m - 7:53(7:53/m) 110/116bpm 55cal 7.62/7.97mph 8) 0.55m - 4:10(7:34/m) 113/121bpm 31cal 7.93/8.62mph Add a comment	5.1mi, 38:18 Running - Easy Split Summary === 1) 1m - 7:59(7:59/m) 115/130bpm 89cal 7.52/7.81mph 2) 1m - 7:23(7:23/m) 114/128bpm 75cal 8.12/8.6mph 3) 1m - 7:25(7:25/m) 116/122bpm 74cal 8.1/8.27mph 4) 1m - 7:30(7:30/m) 118/135bpm 76cal 8/8.62mph 5) 1m - 7:26(7:26/m) 117/125bpm 68cal 8.08/9mph 6) 0.08m - 36(7:28/m) 117/120bpm 5cal 8.04/8.14mph Add a comment 12mi, 1:23:11 Running - Intervals 5 x 1k tempo (6:05/m, 6:08, 6:05, 5:55, 5:55/m) + 5k progressive (6:15/m avg - 6:28, 6:15, 6:06/m) Split Summary === 1) 1.52m - 12:12(8:03/m) 115/131bpm 135cal 7.46/8.56mph 2) 0.62m - 3:47(6:05/m) 137/144bpm 57cal 9.85/10.02mph 3) 0.2m - 1:30(7:41/m) 135/142bpm 22cal 7.82/9.83mph 4) 0.69m - 4:13(6:08/m) 137/142bpm 62cal 9.77/9.96mph 5) 0.62m - 3:47(6:05/m) 140/148bpm 58cal 9.86/11.08mph 6) 0.17m - 1:30(8:37/m) 134/143bpm 20cal 6.97/9.62mph 7) 0.19m - 1:26(7:42/m) 125/131bpm 14cal 7.8/7.85mph 8) 0.62m - 3:41(5:55/m) 133/142bpm 47cal 10.13/10.52mph 9) 0.18m - 1:30(8:10/m) 141/144bpm 22cal 7.35/10.04mph 10) 0.03m - 15(8:18/m) 140/143bpm 3cal 7.23/7.37mph 11) 0.62m - 3:40(5:55/m) 137/146bpm 51cal 10.15/10.37mph 12) 0.19m - 1:30(7:42/m) 139/143bpm 21cal 7.8/10.31mph 13) 0.16m - 1:19(8:16/m) 139/142bpm 18cal 7.27/7.89mph 14) 0.18m - 1:25(7:45/m) 129/141bpm 15cal 7.74/8.27mph 15) 3.11m - 19:26(6:15/m) 142/148bpm 286cal 9.6/10.33mph 16) 2.91m - 21:59(7:34/m) 151/164bpm 360cal 7.93/9.96mph Add a comment
Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24
0mi, 15:00 Cross-Training - Sports Massage Add a comment 0mi, 1:00:00 Cross-Training - Pilates Add a comment 11mi, 1:21:42 Running - Medium Long Run Split Summary === 1) 1m - 8:04(8:04/m) 114/127bpm 90cal 7.44/7.99mph 2) 1m - 7:29(7:29/m) 116/120bpm 80cal 8.02/8.25mph 3) 1m - 7:30(7:30/m) 117/123bpm 77cal 8/8.6mph 4) 1m - 7:43(7:43/m) 125/141bpm 91cal 7.77/8.37mph 5) 1m - 7:24(7:24/m) 120/131bpm 72cal 8.11/8.62mph 6) 1m - 7:21(7:21/m) 120/129bpm 66cal 8.16/8.5mph 7) 1m - 7:08(7:08/m) 114/120bpm 51cal 8.42/9mph 8) 1m - 7:39(7:39/m) 117/123bpm 59cal 7.85/8.68mph 9) 1m - 7:06(7:06/m) 122/128bpm 66cal 8.45/8.85mph 10) 1m - 7:01(7:01/m) 121/133bpm 61cal 8.55/8.95mph 11) 1m - 7:12(7:12/m) 118/123bpm 53cal 8.33/8.95mph 12) 0.01m - 6(8:27/m) 116/117bpm 7.11/7.81mph Add a comment	5.3mi, 40:01 Running - General Split Summary === 1) 1m - 7:48(7:48/m) 116/122bpm 89cal 7.69/7.95mph 2) 1m - 7:28(7:28/m) 119/124bpm 85cal 8.03/8.31mph 3) 1m - 7:23(7:23/m) 118/130bpm 77cal 8.12/8.81mph 4) 1m - 7:28(7:28/m) 120/123bpm 75cal 8.03/8.47mph 5) 1m - 7:26(7:26/m) 120/125bpm 71cal 8.07/8.45mph 6) 0.32m - 2:27(7:38/m) 120/124bpm 23cal 7.87/8.39mph Add a comment 13.1mi, 1:40:27 Running - Medium Long Run Split Summary === 1) 1m - 8:17(8:17/m) 113/129bpm 90cal 7.24/7.74mph 2) 1m - 7:36(7:36/m) 117/129bpm 80cal 7.9/8.62mph 3) 1m - 7:29(7:29/m) 119/130bpm 78cal 8.03/8.5mph 4) 1m - 7:30(7:30/m) 116/123bpm 67cal 8/8.29mph 5) 1m - 7:35(7:35/m) 116/124bpm 65cal 7.91/8.35mph 6) 1m - 7:39(7:39/m) 114/121bpm 59cal 7.84/8.29mph 7) 1m - 7:49(7:49/m) 118/129bpm 67cal 7.68/8.01mph 8) 1m - 7:38(7:38/m) 113/120bpm 53cal 7.87/8.58mph 9) 1m - 7:43(7:43/m) 115/121bpm 57cal 7.78/8.41mph 10) 1m - 7:36(7:36/m) 114/120bpm 55cal 7.9/8.33mph 11) 1m - 7:25(7:25/m) 116/123bpm 56cal 8.08/8.31mph 12) 1m - 7:31(7:31/m) 114/120bpm 52cal 7.98/8.29mph 13) 1m - 7:36(7:36/m) 115/125bpm 53cal 7.89/8.27mph 14) 0.14m - 1:04(7:30/m) 112/114bpm 6cal 7.99/7.83mph Add a comment	20mi, 2:09:40 Running - Long Run inc Rotary Quarter Marathon Split Summary === 1) 1m - 7:35(7:35/m) 117/127bpm 90cal 7.92/8.58mph 2) 1m - 6:55(6:55/m) 124/131bpm 88cal 8.67/8.91mph 3) 1m - 6:44(6:44/m) 127/132bpm 86cal 8.92/9.02mph 4) 1m - 6:30(6:30/m) 133/137bpm 90cal 9.23/9.64mph 5) 1m - 6:29(6:29/m) 137/140bpm 95cal 9.26/9.46mph 6) 1m - 6:44(6:44/m) 132/141bpm 89cal 8.92/9.31mph 7) 1m - 6:24(6:24/m) 143/148bpm 100cal 9.37/9.79mph 8) 0.8m - 4:54(6:06/m) 150/153bpm 83cal 9.83/9.98mph 9) 1m - 5:39(5:39/m) 147/159bpm 88cal 10.61/11.77mph 10) 1m - 5:43(5:43/m) 157/160bpm 102cal 10.49/10.67mph 11) 1m - 5:44(5:44/m) 160/162bpm 103cal 10.46/10.75mph 12) 1m - 5:37(5:37/m) 160/163bpm 102cal 10.68/11.44mph 13) 1m - 5:47(5:47/m) 162/164bpm 106cal 10.36/10.54mph 14) 1m - 5:44(5:44/m) 161/163bpm 104cal 10.46/10.81mph 15) 0.57m - 2:55(5:08/m) 162/163bpm 52cal 11.68/12.71mph 16) 1m - 7:46(7:46/m) 136/162bpm 59cal 7.72/12.36mph 17) 1m - 6:50(6:50/m) 137/141bpm 49cal 8.78/8.93mph 18) 1m - 6:45(6:45/m) 135/141bpm 44cal 8.89/9.25mph 19) 1m - 7:09(7:09/m) 132/138bpm 40cal 8.39/9.02mph 20) 1m - 7:11(7:11/m) 133/135bpm 41cal 8.35/8.56mph 21) 0.64m - 4:34(7:10/m) 133/135bpm 26cal 8.37/8.81mph Add a comment	20mi, 2:19:27 Running - Long Run Split Summary === 1) 1m - 7:41(7:41/m) 115/126bpm 86cal 7.82/8.81mph 2) 1m - 7:04(7:04/m) 120/132bpm 83cal 8.48/8.93mph 3) 1m - 7:24(7:24/m) 117/133bpm 77cal 8.11/8.87mph 4) 1m - 7:02(7:02/m) 126/134bpm 85cal 8.54/9.68mph 5) 1m - 6:51(6:51/m) 134/147bpm 94cal 8.76/9.39mph 6) 1m - 6:49(6:49/m) 129/138bpm 79cal 8.8/9.39mph 7) 1m - 6:57(6:57/m) 123/130bpm 63cal 8.64/9.2mph 8) 1m - 7:16(7:16/m) 126/137bpm 72cal 8.25/8.6mph 9) 1m - 7:05(7:05/m) 125/133bpm 66cal 8.46/9.33mph 10) 1m - 7:20(7:20/m) 131/144bpm 83cal 8.19/8.77mph 11) 1m - 7:00(7:00/m) 125/134bpm 59cal 8.57/8.83mph 12) 1m - 6:51(6:51/m) 123/132bpm 53cal 8.76/9.35mph 13) 1m - 6:57(6:57/m) 130/138bpm 71cal 8.63/8.87mph 14) 1m - 6:57(6:57/m) 131/138bpm 74cal 8.63/9.31mph 15) 1m - 7:01(7:01/m) 136/149bpm 85cal 8.56/9.37mph 16) 1m - 6:38(6:38/m) 135/144bpm 75cal 9.05/9.52mph 17) 1m - 6:41(6:41/m) 128/140bpm 53cal 8.97/9.56mph 18) 1m - 6:53(6:53/m) 134/141bpm 71cal 8.73/9.33mph 19) 1m - 6:43(6:43/m) 141/146bpm 90cal 8.93/9.52mph 20) 1m - 6:15(6:15/m) 148/152bpm 100cal 9.6/10.69mph Add a comment	7.1mi, 55:03 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 111/124bpm 81cal 7.46/8.2mph 2) 1m - 7:33(7:33/m) 116/130bpm 77cal 7.94/8.58mph 3) 1m - 7:52(7:52/m) 112/118bpm 66cal 7.63/7.85mph 4) 1m - 7:55(7:55/m) 110/118bpm 59cal 7.57/8.04mph 5) 1m - 7:44(7:44/m) 112/118bpm 61cal 7.77/7.93mph 6) 1m - 7:38(7:38/m) 115/120bpm 63cal 7.87/8.06mph 7) 1m - 7:34(7:34/m) 116/124bpm 61cal 7.93/8.31mph 8) 0.09m - 44(7:48/m) 111/117bpm 4cal 7.69/8.27mph Add a comment	0mi, 20:00 Cross-Training - Sports Massage Add a comment 6.6mi, 52:21 Running - General Split Summary === 1) 1m - 8:27(8:27/m) 114/130bpm 91cal 7.1/7.7mph 2) 1m - 8:16(8:16/m) 114/122bpm 81cal 7.26/8.45mph 3) 1m - 7:58(7:58/m) 111/119bpm 66cal 7.52/8.01mph 4) 1m - 8:09(8:09/m) 112/120bpm 67cal 7.37/8.41mph 5) 1m - 7:43(7:43/m) 116/122bpm 67cal 7.78/9.06mph 6) 1m - 7:13(7:13/m) 114/123bpm 56cal 8.32/9.37mph 7) 0.62m - 4:36(7:25/m) 114/121bpm 35cal 8.1/9.02mph Add a comment	-

2019	Date	Result	WAVA
East Cliff Easter Quarter Marathon	20 Apr	37:11	80.53%
Poole parkrun	13 Apr	17:55	76.76%
Greater Manchester Marathon	7 Apr	2:29:33	86.30%
Fleet Half Marathon	17 Mar	1:12:31	85.74%
Wimborne 20	3 Mar	2:05:41	76.75%
Wokingham Half Marathon	24 Feb	1:15:52	81.95%
Poole Parkrun	12 Jan	17:44	77.55%
Upton House parkrun	5 Jan	18:24	74.74%
2018	Date	Result	WAVA
Upton House parkrun	29 Dec	18:45	73.35%
Upton House parkrun	22 Dec	22:58	59.88%
Upton House parkrun	15 Dec	18:13	75.49%
Upton House parkrun	1 Dec	19:25	70.83%
Upton House parkrun	24 Nov	18:14	75.43%
Wimborne Dental 10	18 Nov	57:51	81.02%
Poole parkrun	27 Oct	17:12	79.96%
Poole parkrun	13 Oct	17:39	77.92%
Poole parkrun	6 Oct	17:27	78.81%
Poole parkrun	29 Sep	17:00	80.90%
Poole parkrun	22 Sep	17:01	80.82%
Poole parkrun	15 Sep	16:59	80.98%
World 100 Km Championships	8 Sep	6:43:22	75.88%
Poole parkrun	1 Sep	16:25	83.77%
Poole parkrun	25 Aug	16:32	83.18%
Poole parkrun	18 Aug	16:59	80.98%
Poole parkrun	28 Jul	17:42	77.11%
Poole Runners Summer Series	25 Jul	20:14	76.00%
Poole parkrun	21 Jul	17:16	79.05%
Poole parkrun	14 Jul	17:27	78.22%
Poole parkrun	7 Jul	17:54	76.25%
Poole Runners Summer Series	4 Jul	20:23	75.44%
Poole parkrun	30 Jun	17:55	76.18%
Upton House parkrun	12 May	19:08	71.34%
North Dorset Village Marathon	6 May	2:46:25	76.92%
Upton House parkrun	5 May	19:10	71.21%
Upton House parkrun	28 Apr	19:33	69.82%
London Marathon	22 Apr	2:41:58	79.03%
Poole parkrun	14 Apr	17:32	77.85%
Poole parkrun	7 Apr	17:49	76.61%
Anglo Celtic Plate 100km Int inc British Championships	31 Mar	7:00:37	72.17%
Upton House parkrun	24 Mar	17:57	76.04%
Moors Valley parkrun	17 Mar	17:25	78.37%
Bournemouth 10	25 Feb	57:21	81.10%
Moors Valley parkrun	24 Feb	30:03	45.42%
Blackmore Vale Half Marathon	4 Feb	1:17:59	79.11%
Moors Valley parkrun	3 Feb	28:45	47.48%
Moors Valley parkrun	27 Jan	19:30	70.00%
Moors Valley parkrun	20 Jan	27:31	49.60%
Moors Valley parkrun	13 Jan	28:56	47.18%
Moors Valley parkrun	6 Jan	28:03	48.66%
2017	Date	Result	WAVA
Moors Valley parkrun	30 Dec	29:12	46.74%
Round the Lakes Poole 10K	26 Dec	34:35	82.15%
Poole parkrun (Christmas Day)	25 Dec	18:05	75.48%
Moors Valley parkrun	23 Dec	18:03	75.62%
Moors Valley parkrun	16 Dec	28:05	48.60%
Moors Valley parkrun	9 Dec	28:15	48.32%
Moors Valley parkrun	2 Dec	26:52	50.80%
Downton Half-Marathon	26 Nov	1:17:27	79.65%
Upton House parkrun	25 Nov	29:08	46.85%
Wimborne 10 sponsored by Farrow & Ball ( RACE FULL)	19 Nov	57:50	80.43%
Poole parkrun	18 Nov	28:42	47.56%
Moors Valley parkrun	11 Nov	28:45	47.48%
Poole parkrun	4 Nov	18:08	75.27%
The Stickler	29 Oct	1:12:01	65.23%
Upton House parkrun	28 Oct	19:12	71.09%
Moors Valley parkrun	21 Oct	19:29	70.06%
Upton House parkrun	14 Oct	19:06	71.46%
Upton House parkrun	30 Sep	17:37	77.48%
Upton House parkrun	23 Sep	19:23	70.42%
Moors Valley parkrun	2 Sep	18:39	73.19%
East Farm Half Marathon	26 Aug	1:39:26	61.57%
Dorset invader	29 Jul	3:26:49	61.38%
Poole Runners Summer Series	26 Jul	21:08	72.22%
Moors Valley parkrun	15 Jul	18:58	71.44%
Moors Valley parkrun	1 Jul	19:27	69.66%
The Meridian 100k Ultra Road Race	21 May	7:04:28	70.93%
Poolsbrook parkrun	20 May	17:22	78.02%
Poole parkrun	13 May	16:49	80.57%
Ox half-marathon	7 May	1:35:24	64.16%
Ox 12 hour	6 May	4:03:00	52.24%
Poole Runners Summer Series	3 May	19:28	78.41%
North Dorset Village Marathon	30 Apr	2:45:22	76.77%
London Marathon	23 Apr	2:33:26	82.74%
Poole parkrun	15 Apr	16:46	80.81%
Marnhull 12k	9 Apr	42:57	79.23%
Moors Valley parkrun	8 Apr	17:23	77.94%
Fleet Half Marathon	19 Mar	1:29:31	68.37%
Poole parkrun	18 Mar	18:34	72.97%
Larmer Tree 20	12 Mar	2:26:17	64.89%
Larmer Half marathon	11 Mar	1:35:17	64.24%
Wimborne Dental 20	5 Mar	2:03:23	76.94%
Blandford parkrun	4 Mar	16:56	80.01%
Sika 10km	26 Feb	34:25	81.94%
Moors Valley parkrun	25 Feb	17:52	75.83%
Moors Valley parkrun	18 Feb	17:24	77.87%
Lytchett 10	12 Feb	58:32	78.85%
Moors Valley parkrun	11 Feb	17:23	77.94%
Graves parkrun	21 Jan	18:04	74.99%
Broadstone 1/4 Marathon	1 Jan	37:35	79.10%
2016	Date	Result	WAVA
Moors Valley parkrun	31 Dec	17:11	78.85%
round the lakes 10k	26 Dec	35:19	79.85%
Moors Valley parkrun	24 Dec	17:06	79.23%
Moors Valley parkrun	17 Dec	17:31	77.35%
Moors Valley parkrun	10 Dec	17:29	77.50%
Hampshire XC League - Popham	3 Dec	36:05	78.15%
Hampshire XC league #2	12 Nov	34:42	71.00%
Moors Valley parkrun	22 Oct	17:12	78.77%
Hants XC League #1	15 Oct	36:22	73.75%
Moors Valley parkrun	3 Sep	18:39	72.65%
Moors Valley parkrun	27 Aug	17:33	77.20%
Courchevel X-Trial 33k	7 Aug	3:52:33	41.85%
Moors Valley parkrun	30 Jul	17:39	76.20%
Moors Valley parkrun	23 Jul	18:53	71.22%
Dorset Invader Marathon	17 Jul	3:37:25	59.75%
Dorset Invader Half Marathon	16 Jul	1:27:56	71.18%
North Dorset Village Marathon	1 May	2:51:59	73.29%
London Marathon	24 Apr	2:32:25	82.70%
Marnhull 12k	17 Apr	42:30	79.47%
Perth 100k - Anglo Celtic Plate	27 Mar	7:17:43	68.30%
Larmer Tree Marathon	13 Mar	3:08:52	66.74%
Wimborne 20	6 Mar	2:14:44	69.91%
Bournemouth 10	28 Feb	59:09	77.44%
Blandford parkrun	27 Feb	17:27	77.07%
Blandford parkrun	20 Feb	17:43	75.91%
Lytchett 10	14 Feb	1:00:48	75.33%
Moors Valley parkrun	13 Feb	24:48	54.23%
Blackmore Vale Half Marathon	7 Feb	1:22:38	73.50%
Poole parkrun	6 Feb	19:00	70.78%
Mansfield parkrun	30 Jan	18:13	73.83%
Poole parkrun	23 Jan	17:24	77.29%
2015	Date	Result	WAVA
Christmas 10K	13 Dec	36:13	77.29%
Endure24 - lap #06	15 Jun	30:35	72.16%
Endure24 - lap 4	14 Jun	32:18	68.33%
Endure24 - lap 5	14 Jun	31:18	70.51%
Endure24 - lap 2	13 Jun	30:17	72.88%
Endure24 - lap 1	13 Jun	30:16	72.92%
Endure24 - lap 3	13 Jun	30:40	71.97%
Poole parkrun	6 Jun	20:38	64.71%
The Ox Ultra	24 May	4:39:18	63.41%
Poole parkrun	2 May	17:27	76.51%
London Marathon	26 Apr	2:30:06	83.56%
Poole parkrun	18 Apr	16:47	79.55%
Bournemouth Bay Run Half Marathon	12 Apr	1:18:02	77.28%
Eastleigh 10k	22 Mar	33:38	82.62%
Larmer Tree 20	15 Mar	2:07:46	73.25%
Blandford parkrun	7 Mar	16:53	79.08%
Bath Half	1 Mar	1:14:04	81.42%
Bramley 20	15 Feb	1:57:29	79.66%
Hampshire XC League - Bournemouth	7 Feb	33:27	83.08%
Blackmore Vale Half Marathon	1 Feb	1:15:21	80.03%
Hampshire XC League - Prospect Park	10 Jan	31:20	88.69%
EA SW Cross Country Championships - Sunior and Under 20 Men	4 Jan	37:45	64.66%
2014	Date	Result	WAVA
round the lakes 10k	26 Dec	34:49	79.82%
Portsmouth Coastal Waterside Marathon	21 Dec	2:41:33	77.63%
Wessex XC League - Canford School	14 Dec		0.00%
Wessex XC League - Yeovil	23 Nov	30:30	91.11%
Wimborne 10	16 Nov	55:06	82.52%
Wessex XC League - Canford Heath	2 Nov	29:00	95.83%
Poole parkrun	1 Nov	16:32	80.75%
The Stickler	26 Oct	1:05:42	69.90%
New Forest Stinger	19 Oct	1:00:47	74.81%
Poole parkrun	18 Oct	16:44	79.79%
Studland Stampede	12 Oct	46:01	72.86%
Hampshire XC League - Farley Mount	11 Oct	36:04	77.05%
Bournemouth Marathon	5 Oct	2:40:50	77.98%
Poole parkrun	27 Sep	16:23	81.49%
Purbeck Marathon	14 Sep	3:08:06	66.68%
Littledown 5	7 Sep	27:34	80.06%
The Beast	31 Aug	1:24:11	71.09%
Studland Fun Run 5k	24 Aug	18:01	74.11%
Poole Runners Summer Series	22 Aug	19:31	77.07%
Rando Trail Des Marquises	10 Aug	1:11:49	32.46%
Poole parkrun # 175	19 Jul	17:12	77.09%
Poole Runners Summer Series	18 Jul	19:35	76.27%
New Forest 10	13 Jul	58:05	77.78%
Poole parkrun # 174	12 Jul	17:15	76.87%
Portland 10	6 Jul	59:58	75.34%
Poole parkrun # 173	5 Jul	17:14	76.94%
Poole Runners Summer Series	4 Jul	19:44	75.70%
Puddletown Plod	15 Jun	1:13:14	77.45%
The Ox Ultra	25 May	5:38:36	49.33%
London Marathon	13 Apr	2:34:59	80.68%
Bournemouth Bay Run Half Marathon	30 Mar	1:16:39	78.21%
Eastleigh 10k	23 Mar	34:35	79.80%
Poole Parkrun #158	22 Mar	16:50	78.77%
Poole Parkrun #156	8 Mar	17:06	77.54%
Bath Half	2 Mar	1:15:25	79.49%
Bramley 20	16 Feb	2:02:31	76.02%
Poole Parkrun #152	8 Feb	18:33	71.48%
2013	Date	Result	WAVA
round the lakes 10k	26 Dec	35:46	77.16%
Poole Parkrun #144	21 Dec	19:12	69.06%
Poole Parkrun #143	14 Dec	17:10	77.24%
Christmas 10k Christchurch	8 Dec	35:14	78.33%
Poole parkrun #141	30 Nov	17:07	77.46%
Wimborne 10	17 Nov	58:31	77.21%
Gillingham Hilly 7.5	3 Nov	44:18	74.90%
Great South Run	27 Oct	1:00:25	74.78%
Weymouth 10	12 Oct	59:16	76.23%
Bournemouth Marathon	6 Oct	2:51:54	72.74%
New Forest Half Marathon	22 Sep	1:18:02	76.82%
Purbeck Marathon	15 Sep	3:12:34	64.93%
Poole Magic Mile	5 Sep	5:03	75.51%
Poole Runners Summer Series Race 6	23 Aug	19:55	75.00%
Salomon Trail Ubaye	11 Aug	5:57:39	34.96%
Poole Runners Club Mile	1 Aug	5:02	75.31%
Olympic Park Anniversary Run	21 Jul	29:00	75.12%
Poole Runners Summer Series Race 4	19 Jul	20:08	73.74%
New Forest 10	14 Jul	59:57	74.96%
Portland 10	7 Jul	1:00:11	74.67%
Lordshill 10k	30 Jun	35:38	76.98%
Corfe Mullen Carnival 5km	11 Jun	17:37	74.81%
Poole Runners Summer Series Race 3	7 Jun	20:53	71.10%
Poole parkrun #111	4 May	17:55	73.56%
Poole parkrun #110	27 Apr	17:24	75.74%
London Marathon	21 Apr	2:40:57	77.61%
Poole parkrun #108	13 Apr	17:07	77.00%
Bournemouth Bay Run Half Marathon	7 Apr	1:18:35	75.92%
Poole parkrun #107	6 Apr	17:03	77.30%
Fleet Half Marathon	17 Mar	1:16:16	78.23%
Zoom Mad March	10 Mar	2:09:43	71.56%
Poole Parkrun	9 Mar	18:46	70.23%
Lytchett 10	17 Feb		0.00%
Poole parkrun #100	16 Feb	17:14	76.48%
Blackmore Vale Half Marathon	3 Feb	1:20:07	74.47%
2012	Date	Result	WAVA
Poole parkrun #90	15 Dec	17:47	74.11%
Christmas 10k	9 Dec	35:50	76.55%
Poole Parkrun	1 Dec	17:31	75.24%
Boscombe 10k	25 Nov	36:52	74.41%
Wimborne 10	18 Nov	59:34	75.44%
Poole Parkrun	10 Nov	17:42	74.46%
Poole Parkrun	3 Nov	17:50	73.90%
Dublin Marathon	29 Oct	2:50:04	73.45%
The Great Clarendon Marathon	7 Oct	3:19:54	62.49%
Purbeck Marathon	16 Sep	3:31:25	59.09%
Marlborough Downs Challenge - 33 Miles	12 May	5:28:32	47.89%
North Dorset Village Marathon	6 May	2:56:19	70.85%
London Marathon	22 Apr	3:00:26	69.23%
Poole parkrun	14 Apr	17:45	73.86%
Bournemouth Bay Run Half Marathon	1 Apr	1:21:40	72.80%
Poole parkrun	24 Mar	17:53	73.31%
Mad March 10	11 Mar	1:01:02	73.30%
2011	Date	Result	WAVA
Portsmouth Coastal Waterside Marathon	18 Dec	3:27:11	60.29%
26th Spar Budapest International Marathon	2 Oct	3:07:55	66.47%
Bristol Half Marathon	11 Sep	1:27:08	68.23%
Dartmoor Discovery 32.2	4 Jun	4:54:43	52.09%
London Marathon	17 Apr	2:58:43	69.90%
Duchy 20	13 Mar	2:09:00	71.79%
Mad March 20	6 Mar	2:10:11	71.14%
Lytchett 10	20 Feb	1:03:37	70.08%
Blackmore Vale Half Marathon	6 Feb	1:25:15	69.57%
Poole Runners-Winter Series 5k time trials (5)	4 Feb	19:09	68.15%
milborne 10 (9.79miles)	9 Jan	1:06:30	65.64%
Broadstone Quarter Marathon	2 Jan	43:45	65.45%
2010	Date	Result	WAVA
RNLI Reindeer Run -Moors Valley	28 Nov	39:24	68.94%
Gillingham Hilly 7.5	7 Nov	48:45	67.05%
Berlin Marathon	26 Sep	2:57:55	70.21%
Edinburgh Marathon	23 May	3:14:17	64.30%
London Marathon	25 Apr	3:01:01	69.01%
Reading Half Marathon	21 Mar	1:25:16	69.47%
Marato de Barcelona	7 Mar	2:56:50	70.65%
Lytchett Manor 10 - 20th Anniversary Run	14 Feb	1:02:47	70.86%
Blackmore Vale Half Marathon	7 Feb	1:23:51	70.64%
South of England XC Championship 15k - Parliament Hill (Senior Men)	30 Jan	1:11:28	57.74%
The Somerley 10k Charity Fun Run	3 Jan	40:06	67.48%
Broadstone Quarter Marathon	1 Jan	43:14	65.98%
2009	Date	Result	WAVA
Christchurch Christmas 10k	13 Dec	37:10	72.81%
Boscombe 10k	22 Nov	39:19	68.83%
Wimborne 10	15 Nov	1:03:27	70.11%
Abingdon Marathon	18 Oct	3:01:34	68.81%
New Forest Marathon	27 Sep	3:25:26	60.81%
Littledown '5'	13 Sep	30:36	70.23%
Sturminster Newton Half Marathon	2 Aug	1:24:37	70.00%
Tarrant Valley 10k	19 Jul	40:03	67.36%
Portland 10	5 Jul	1:03:45	69.68%
Lordshill 10k	28 Jun	39:02	69.12%
Poole Festival of Running 10k	7 Jun	37:09	72.62%
Purbeck 10k	13 May	37:34	71.82%
North Dorset Village marathon	3 May	3:35:52	57.87%
Rotary Easter Quarter-Marathon	11 Apr	40:11	70.77%
Paris Marathon	5 Apr	2:57:37	70.34%
Ferndown Rotary Fun Run 10K	29 Mar	39:33	68.22%
Mad March Pukka 20	1 Mar	2:11:17	70.54%
The Terminator	22 Feb	1:43:27	47.23%
Blackmore Vale Half-Marathon	1 Feb	1:24:52	69.78%
Rough 'n' Tumble 10	11 Jan	1:22:42	55.86%
2008	Date	Result	WAVA
Around the Lakes 10K	26 Dec	38:24	70.26%
Christchurch Christmas 10K	14 Dec	38:20	70.35%
Boscombe 10K	23 Nov	40:06	67.25%
Wimborne 10	16 Nov	1:04:23	68.99%
Poole Runners Winter Series 5k Time Trials (1)	17 Oct	19:01	68.13%
Littledown '5'	28 Sep	31:32	67.95%
The Beast	31 Aug	1:55:54	50.71%
Wimborne AC 1 Mile Time Trial	23 Aug	5:59	62.28%
Poole Runners Summer Series (6)	8 Aug	22:36	64.61%
New Forest 10	13 Jul	1:09:39	63.76%
Poole Runners Summer Series (4)	27 Jun	22:58	63.46%
Summer Solstice 8k	20 Jun	31:05	68.37%
Poole Runners Summer Series (1)	6 Jun	23:18	62.55%
Poole 10k	1 Jun	42:26	63.43%
Ferndown Rotary Club Charity Fun Run	6 Apr	44:12	60.90%
Bournemouth Bay Run Half Marathon	30 Mar	1:41:22	58.45%
Sainsbury's Sport Relief	16 Mar	48:48	53.28%
2007	Date	Result	WAVA
Poole Runners-Winter Series 5k Time Trials (3)	14 Dec	19:37	65.93%
Fetch Everyone December Mile	1 Dec	6:36	56.35%
The Boscombe 10k	25 Nov	42:33	63.26%
AECC Dash Back 10K	4 Nov	42:19	63.61%
Poole Runners-Winter Series 5k Time Trials (2)	2 Nov	20:41	62.53%
Hoburne 5	7 Oct	36:07	59.21%
Poole Runners-Winter Series 5k Time Trials (1)	5 Oct	21:42	59.60%
Everton 10K	19 Aug	45:35	59.05%

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