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AntClark M40

About

Race Times

All Races

Mileage

Training

Bournemouth AC

Races
308
Miles
27346
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

13 Oct 19	Manchester Half Marathon
20 Oct 19	Amsterdam Marathon
27 Oct 19	Frankfurt 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

@chrissiesmiles @ffm_marathon What a terrible person 😬

7:36pm, 14th Jun 2019
🏠 + 🍻 + 🐕 = 😁 https://t.co/XVjdrwenf7

7:36pm, 14th Jun 2019

Buddies

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	259	245	452	367	509	55	0	0	0	0	0	0	1888
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	0	0	0	0.6	0	0	0	0	0	0	0	0	0.6
2013	237	284	225	181	152	190	200	193	253	220	170	240	2545
2012	0	0	0	0	0	0	2.9	1.9	0.7	0	0	0	5.5
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
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 23rd May May 23	Fri 24th May May 24	Sat 25th May May 25	Sun 26th May May 26	Mon 27th May May 27	Tue 28th May May 28	Wed 29th May May 29
15mi, 1:41:34 Running - Medium Long Run 2 x Aime Hill Loops (last 5k progressive) 3k warmup Split Summary === 1) 1m - 8:09(8:09/m) 119/126bpm 96cal 7.36/8.01mph 2) 1m - 7:02(7:02/m) 119/132bpm 77cal 8.53/9.14mph 3) 1m - 8:30(8:30/m) 137/142bpm 124cal 7.05/7.35mph 4) 1m - 7:21(7:21/m) 129/137bpm 88cal 8.17/9.25mph 5) 1m - 6:24(6:24/m) 125/132bpm 64cal 9.37/9.87mph 6) 1m - 6:27(6:27/m) 130/136bpm 75cal 9.29/9.75mph 7) 1m - 6:27(6:27/m) 132/138bpm 78cal 9.3/9.77mph 8) 1m - 6:08(6:08/m) 135/141bpm 78cal 9.78/10.35mph 9) 1m - 7:18(7:18/m) 143/152bpm 104cal 8.21/9.91mph 10) 1m - 7:55(7:55/m) 141/147bpm 109cal 7.58/8.04mph 11) 1m - 6:28(6:28/m) 129/137bpm 52cal 9.27/9.87mph 12) 1m - 6:10(6:10/m) 131/136bpm 55cal 9.73/10.33mph 13) 1m - 5:57(5:57/m) 144/150bpm 87cal 10.09/10.67mph 14) 1m - 5:42(5:42/m) 150/155bpm 89cal 10.54/11.5mph 15) 1m - 5:32(5:32/m) 153/156bpm 89cal 10.86/11.48mph 16) 0.01m - 3(5:39/m) 155/155bpm 10.61/10.71mph Add a comment	10mi, 1:05:08 Running - Medium Long Run Cowgrove Out & Back Split Summary === 1) 1m - 7:13(7:13/m) 125/131bpm 95cal 8.32/9.08mph 2) 1m - 6:41(6:41/m) 129/137bpm 88cal 8.98/9.46mph 3) 1m - 6:36(6:36/m) 134/138bpm 92cal 9.1/9.18mph 4) 1m - 6:45(6:45/m) 135/144bpm 94cal 8.88/9.06mph 5) 1m - 6:25(6:25/m) 135/145bpm 86cal 9.36/9.93mph 6) 1m - 6:15(6:15/m) 143/151bpm 94cal 9.6/10.31mph 7) 1m - 6:20(6:20/m) 142/146bpm 92cal 9.46/9.52mph 8) 1m - 6:23(6:23/m) 144/150bpm 96cal 9.39/9.96mph 9) 1m - 6:20(6:20/m) 144/150bpm 92cal 9.48/10.35mph 10) 1m - 6:08(6:08/m) 144/147bpm 88cal 9.78/9.85mph 11) 0.01m - 2(5:20/m) 142/142bpm 11.25/9.77mph Add a comment	13mi, 1:30:51 Running - Medium Long Run Morning Run inc Poole parkrun Split Summary === 1) 1m - 8:15(8:15/m) 118/131bpm 97cal 7.27/7.78mph 2) 1m - 8:07(8:07/m) 121/128bpm 93cal 7.4/7.85mph 3) 1m - 7:17(7:17/m) 126/133bpm 89cal 8.23/8.93mph 4) 1m - 7:16(7:16/m) 123/130bpm 78cal 8.26/8.97mph 5) 1m - 7:06(7:06/m) 121/126bpm 69cal 8.44/9.41mph 6) 1m - 7:15(7:15/m) 127/138bpm 81cal 8.28/8.75mph 7) 1m - 6:56(6:56/m) 130/144bpm 81cal 8.65/9.6mph 8) 1m - 7:08(7:08/m) 127/135bpm 74cal 8.42/9.23mph 9) 1m - 7:07(7:07/m) 127/137bpm 69cal 8.44/9.08mph 10) 1m - 6:33(6:33/m) 135/154bpm 80cal 9.15/10.69mph 11) 1m - 5:43(5:43/m) 156/159bpm 97cal 10.51/10.79mph 12) 1m - 5:33(5:33/m) 162/165bpm 98cal 10.8/11.1mph 13) 1m - 6:34(6:34/m) 145/168bpm 78cal 9.14/11.46mph 14) 0m - 2(10:55/m) 120/120bpm 5.5/6.01mph Add a comment	21mi, 2:30:01 Running - Long Run Last long Run (150 mins with some hills) Split Summary === 1) 1m - 8:12(8:12/m) 120/134bpm 101cal 7.32/7.93mph 2) 1m - 7:10(7:10/m) 116/132bpm 75cal 8.38/9.64mph 3) 1m - 7:27(7:27/m) 132/143bpm 102cal 8.05/8.91mph 4) 1m - 6:45(6:45/m) 122/145bpm 70cal 8.89/9.33mph 5) 1m - 6:47(6:47/m) 130/142bpm 85cal 8.84/9.91mph 6) 1m - 6:42(6:42/m) 126/139bpm 72cal 8.95/9.93mph 7) 1m - 7:11(7:11/m) 137/150bpm 98cal 8.35/9.43mph 8) 1m - 6:47(6:47/m) 124/141bpm 60cal 8.84/9.37mph 9) 1m - 7:03(7:03/m) 127/139bpm 69cal 8.5/9.5mph 10) 1m - 7:15(7:15/m) 134/146bpm 87cal 8.27/9.46mph 11) 1m - 6:46(6:46/m) 122/139bpm 48cal 8.86/9.46mph 12) 1m - 7:31(7:31/m) 127/143bpm 68cal 7.98/9.08mph 13) 1m - 7:12(7:12/m) 131/142bpm 76cal 8.33/9.66mph 14) 1m - 6:52(6:52/m) 120/134bpm 39cal 8.73/8.93mph 15) 1m - 7:13(7:13/m) 127/140bpm 61cal 8.32/9.31mph 16) 1m - 6:59(6:59/m) 127/134bpm 57cal 8.6/9.08mph 17) 1m - 7:12(7:12/m) 128/136bpm 66cal 8.33/9.5mph 18) 1m - 7:00(7:00/m) 119/128bpm 37cal 8.57/9.6mph 19) 1m - 7:18(7:18/m) 124/139bpm 54cal 8.21/10.02mph 20) 1m - 7:05(7:05/m) 120/127bpm 41cal 8.48/9.12mph 21) 1m - 7:13(7:13/m) 124/130bpm 55cal 8.32/8.72mph 22) 0.04m - 20(8:34/m) 128/129bpm 3cal 7/8.43mph Add a comment	7.6mi, 1:00:01 Running - Easy 60 min Easy Split Summary === 1) 1m - 8:08(8:08/m) 118/131bpm 98cal 7.38/8.22mph 2) 1m - 8:09(8:09/m) 116/132bpm 85cal 7.36/8.06mph 3) 1m - 8:05(8:05/m) 112/118bpm 71cal 7.43/7.81mph 4) 1m - 7:51(7:51/m) 110/121bpm 62cal 7.65/9.1mph 5) 1m - 7:43(7:43/m) 118/133bpm 75cal 7.77/8.95mph 6) 1m - 7:31(7:31/m) 120/133bpm 72cal 7.99/8.75mph 7) 1m - 7:47(7:47/m) 117/132bpm 66cal 7.71/8.81mph 8) 0.63m - 4:48(7:38/m) 115/122bpm 35cal 7.87/8.72mph Add a comment	0mi, 30:00 Cross-Training - Sports Massage Add a comment 7.4mi, 55:26 Running - Easy Morning Easy Split Summary === 1) 1m - 8:09(8:09/m) 111/122bpm 84cal 7.36/7.7mph 2) 1m - 7:31(7:31/m) 116/127bpm 79cal 7.98/8.39mph 3) 1m - 7:36(7:36/m) 115/119bpm 73cal 7.9/8.18mph 4) 1m - 7:35(7:35/m) 116/120bpm 71cal 7.91/8.68mph 5) 1m - 7:21(7:21/m) 115/119bpm 62cal 8.16/8.37mph 6) 1m - 7:18(7:18/m) 118/125bpm 66cal 8.22/8.77mph 7) 1m - 7:17(7:17/m) 123/141bpm 72cal 8.23/8.56mph 8) 0.35m - 2:38(7:38/m) 114/119bpm 19cal 7.86/8.47mph Add a comment	10mi, 1:12:16 Running - Medium Long Run Split Summary === 1) 1m - 7:50(7:50/m) 120/132bpm 95cal 7.66/8.45mph 2) 1m - 7:16(7:16/m) 119/127bpm 80cal 8.25/8.56mph 3) 1m - 7:16(7:16/m) 120/129bpm 78cal 8.26/8.87mph 4) 1m - 7:11(7:11/m) 120/130bpm 73cal 8.36/8.7mph 5) 1m - 6:58(6:58/m) 119/131bpm 66cal 8.62/9.04mph 6) 1m - 7:05(7:05/m) 124/131bpm 75cal 8.48/8.79mph 7) 1m - 7:03(7:03/m) 123/129bpm 70cal 8.51/9.96mph 8) 1m - 7:02(7:02/m) 124/128bpm 68cal 8.54/8.91mph 9) 1m - 6:57(6:57/m) 126/130bpm 70cal 8.63/8.89mph 10) 1m - 7:23(7:23/m) 121/129bpm 60cal 8.12/8.72mph 11) 0.03m - 16(7:40/m) 120/121bpm 1cal 7.83/8.33mph Add a comment
Thu 30th May May 30	Fri 31st May May 31	Sat 1st Jun Jun 1	Sun 2nd Jun Jun 2	Mon 3rd Jun Jun 3	Tue 4th Jun Jun 4	Wed 5th Jun Jun 5
3.1mi, 22:16 Running - General Easy / Progressive 5k Split Summary === 1) 1m - 7:24(7:24/m) 113/129bpm 82cal 8.1/8.47mph 2) 1m - 7:03(7:03/m) 120/128bpm 83cal 8.51/9.06mph 3) 1m - 6:58(6:58/m) 124/127bpm 85cal 8.62/8.91mph 4) 0.11m - 50(7:28/m) 120/122bpm 9cal 8.04/8.52mph Add a comment 0mi, 1:00:00 Cross-Training - Pilates Add a comment 8.4mi, 54:29 Running - Progressive Pre Pilates 🏃‍♂️ Progressive Split Summary === 1) 1m - 7:41(7:41/m) 117/126bpm 89cal 7.81/8.43mph 2) 1m - 6:47(6:47/m) 126/134bpm 87cal 8.84/10.21mph 3) 1m - 6:43(6:43/m) 127/130bpm 85cal 8.94/9.25mph 4) 1m - 6:37(6:37/m) 130/140bpm 86cal 9.06/9.71mph 5) 1m - 6:21(6:21/m) 124/143bpm 69cal 9.44/10.04mph 6) 1m - 6:03(6:03/m) 138/144bpm 88cal 9.93/10.06mph 7) 1m - 6:00(6:00/m) 142/150bpm 91cal 10.01/11.42mph 8) 1m - 5:53(5:53/m) 148/155bpm 94cal 10.18/11mph 9) 0.38m - 2:24(6:19/m) 139/147bpm 33cal 9.49/10.58mph Add a comment	0mi, 1:00:00 Cross-Training - Sports Massage Add a comment 7.8mi, 51:10 Running - General Morning Run with 4 x 1k Progressive Split Summary === 1) 1.54m - 11:38(7:32/m) 120/134bpm 144cal 7.96/9.29mph 2) 0.62m - 3:41(5:55/m) 141/146bpm 59cal 10.14/10.37mph 3) 0.22m - 1:30(6:41/m) 136/144bpm 22cal 8.97/10.1mph 4) 0.35m - 2:02(5:52/m) 143/149bpm 32cal 10.24/10.46mph 5) 0.62m - 3:35(5:46/m) 148/150bpm 60cal 10.4/10.6mph 6) 0.18m - 1:30(8:21/m) 137/150bpm 21cal 7.18/10.33mph 7) 0.37m - 2:37(7:08/m) 129/137bpm 32cal 8.41/9.2mph 8) 0.62m - 3:26(5:31/m) 145/151bpm 55cal 10.87/11.5mph 9) 0.22m - 1:30(6:52/m) 138/150bpm 21cal 8.74/10.37mph 10) 0.03m - 13(6:59/m) 128/128bpm 2cal 8.6/8.64mph 11) 0.62m - 3:21(5:23/m) 151/158bpm 55cal 11.15/11.21mph 12) 0.22m - 1:30(6:43/m) 144/157bpm 22cal 8.92/11.19mph 13) 2.13m - 14:39(6:52/m) 128/140bpm 145cal 8.75/9.48mph Add a comment	7mi, 48:26 Running - Progressive 2 + progressive Poole parkrun + 2 Split Summary === 1) 1m - 8:12(8:12/m) 111/121bpm 88cal 7.31/7.74mph 2) 1m - 7:42(7:42/m) 118/131bpm 87cal 7.8/9.06mph 3) 1m - 6:04(6:04/m) 137/156bpm 89cal 9.9/10.75mph 4) 1m - 5:40(5:40/m) 157/161bpm 99cal 10.6/10.94mph 5) 1m - 5:24(5:24/m) 163/166bpm 99cal 11.1/11.96mph 6) 1m - 7:38(7:38/m) 122/167bpm 69cal 7.87/11.98mph 7) 1m - 7:43(7:43/m) 124/137bpm 76cal 7.77/8.1mph 8) 0.01m - 3(8:20/m) 125/125bpm 7.19/6.35mph Add a comment	2.7mi, 20:51 Running - Warm Down Split Summary === 1) 1m - 7:46(7:46/m) 126/137bpm 105cal 7.72/8.08mph 2) 1m - 7:27(7:27/m) 125/131bpm 96cal 8.06/8.83mph 3) 0.68m - 5:38(8:16/m) 110/125bpm 47cal 7.26/7.87mph Add a comment 6.2mi, 34:01 Running - Race Poole 10k Split Summary === 1) 1m - 5:27(5:27/m) 145/159bpm 86cal 11/11.88mph 2) 1m - 5:34(5:34/m) 158/163bpm 99cal 10.78/11.37mph 3) 1m - 5:24(5:24/m) 159/166bpm 96cal 11.11/11.42mph 4) 1m - 5:22(5:22/m) 160/165bpm 96cal 11.18/11.33mph 5) 1m - 5:28(5:28/m) 164/167bpm 100cal 10.99/11.67mph 6) 1m - 5:29(5:29/m) 164/167bpm 101cal 10.96/11.56mph 7) 0.24m - 1:18(5:23/m) 166/168bpm 24cal 11.16/11.17mph Add a comment 1.6mi, 11:11 Running - Warm Up Split Summary === 1) 1m - 7:20(7:20/m) 123/135bpm 96cal 8.18/10.12mph 2) 0.55m - 3:51(7:03/m) 131/141bpm 54cal 8.52/9.54mph Add a comment	0mi, 30:00 Cross-Training - Sports Massage Add a comment	5.2mi, 38:39 Running - General 🇿🇦🏃‍♂️🏃‍♂️ Split Summary === 1) 1m - 7:31(7:31/m) 111/134bpm 78cal 7.98/8.91mph 2) 1m - 7:24(7:24/m) 119/135bpm 89cal 8.11/9.1mph 3) 1m - 6:45(6:45/m) 131/140bpm 93cal 8.89/9.25mph 4) 1m - 6:40(6:40/m) 138/146bpm 101cal 9/9.46mph 5) 1m - 8:14(8:14/m) 143/156bpm 129cal 7.29/8.43mph 6) 0.22m - 2:06(9:19/m) 154/159bpm 36cal 6.44/7.66mph Add a comment	8mi, 52:10 Running - Progressive Carb depletion day 2 - with some efforts Split Summary === 1) 1m - 6:54(6:54/m) 111/127bpm 71cal 8.69/9.91mph 2) 1m - 6:37(6:37/m) 126/141bpm 87cal 9.07/10.04mph 3) 1m - 6:30(6:30/m) 139/145bpm 100cal 9.22/9.89mph 4) 1m - 6:34(6:34/m) 142/147bpm 103cal 9.14/10.21mph 5) 1m - 6:19(6:19/m) 146/151bpm 102cal 9.49/9.87mph 6) 1m - 6:03(6:03/m) 151/157bpm 101cal 9.92/10.31mph 7) 1m - 5:59(5:59/m) 156/160bpm 103cal 10.02/10.75mph 8) 1m - 7:10(7:10/m) 160/165bpm 127cal 8.38/10.54mph 9) 0.01m - 3(6:51/m) 157/157bpm 8.76/7.81mph Add a comment
Thu 6th Jun Jun 6	Fri 7th Jun Jun 7	Sat 8th Jun Jun 8	Sun 9th Jun Jun 9	Mon 10th Jun Jun 10	Tue 11th Jun Jun 11	Wed 12th Jun Jun 12
4.5mi, 34:58 Running - Easy Nedbank Group Run - Taper Run Split Summary === 1) 1m - 8:34(8:34/m) 108/121bpm 85cal 7/7.47mph 2) 1m - 7:56(7:56/m) 116/125bpm 85cal 7.56/8.56mph 3) 1m - 7:20(7:20/m) 121/135bpm 84cal 8.19/9.27mph 4) 1m - 7:31(7:31/m) 116/126bpm 69cal 7.98/8.5mph 5) 0.5m - 3:37(7:13/m) 125/135bpm 41cal 8.32/8.87mph Add a comment	3.7mi, 30:27 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 103/117bpm 73cal 7.42/8.41mph 2) 1m - 8:10(8:10/m) 111/125bpm 82cal 7.35/7.66mph 3) 1m - 7:18(7:18/m) 125/137bpm 92cal 8.22/9.08mph 4) 0.72m - 6:54(9:38/m) 130/141bpm 91cal 6.23/8.87mph Add a comment	3.1mi, 24:48 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 122/136bpm 107cal 7.13/7.99mph 2) 1m - 7:54(7:54/m) 131/146bpm 107cal 7.59/9.48mph 3) 1m - 7:49(7:49/m) 131/143bpm 102cal 7.67/8.72mph 4) 0.07m - 39(9:22/m) 123/133bpm 6cal 6.4/6.53mph Add a comment	12.9mi, 1:49:49 Running - General Split Summary === 1) 1m - 6:27(6:27/m) 150/158bpm 103cal 9.29/11.79mph 2) 1m - 6:56(6:56/m) 155/160bpm 115cal 8.65/9.52mph 3) 1m - 7:04(7:04/m) 156/161bpm 117cal 8.5/10.6mph 4) 1m - 8:03(8:03/m) 156/159bpm 133cal 7.46/9.12mph 5) 1m - 7:16(7:16/m) 148/158bpm 109cal 8.26/9.96mph 6) 1m - 8:10(8:10/m) 144/151bpm 117cal 7.35/9.23mph 7) 1m - 8:17(8:17/m) 141/146bpm 103cal 7.24/8.08mph 8) 1m - 8:10(8:10/m) 138/145bpm 85cal 7.35/9.27mph 9) 1m - 7:22(7:22/m) 139/146bpm 78cal 8.14/9.56mph 10) 1m - 8:20(8:20/m) 141/147bpm 95cal 7.21/8.64mph 11) 1m - 7:01(7:01/m) 131/140bpm 37cal 8.55/10.48mph 12) 1m - 7:41(7:41/m) 133/137bpm 49cal 7.81/8.58mph 13) 0.93m - 19:03(20:24/m) 101/136bpm 63cal 2.94/8.5mph Add a comment	-	-	-
Thu 13th Jun Jun 13	Fri 14th Jun Jun 14	Sat 15th Jun Jun 15	Sun 16th Jun Jun 16	Mon 17th Jun Jun 17	Tue 18th Jun Jun 18	Wed 19th Jun Jun 19
-	-	-	-	-	-	-

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
1mi	4	5:02 5:02/mi	75.51	6:36 56.35	5:59 62.28					5:02 75.51
5km	113	16:23 5:16/mi	83.77	19:37 65.93	19:01 68.13			19:09 68.15	17:31 75.24	17:03 77.46	16:23 81.49	16:47 79.55	17:06 79.23	16:46 80.81	16:25 83.77	17:44 77.55
3.5mi	13	19:28 5:34/mi	78.41		22:36 64.61					19:55 75.00	19:31 77.07			19:28 78.41	20:14 76.00
8km	1	31:05 6:15/mi	68.37		31:05 68.37
5mi	11	27:34 5:31/mi	80.06	36:07 59.21	31:32 67.95	30:36 70.23				29:00 75.12	27:34 80.06	30:16 72.92
8.5km	1	1:11:49 13:36/mi	32.46								1:11:49 32.46
6mi	1	48:48 8:08/mi	53.28		48:48 53.28
10km	35	33:38 5:25/mi	82.62	42:19 63.61	38:20 70.35	37:09 72.81	40:06 67.48		35:50 76.55	35:14 78.33	34:35 79.82	33:38 82.62	35:19 79.85	34:25 82.15
6.5mi	1	37:11 5:43/mi	80.53													37:11 80.53
6.6mi	4	37:35 5:44/mi	79.10			40:11 70.77	43:14 65.98	43:45 65.45						37:35 79.10
7.4mi	1	44:18 5:58/mi	74.90							44:18 74.90
12km	3	42:30 5:42/mi	79.47								46:01 72.86		42:30 79.47	42:57 79.23
10mi	23	55:06 5:31/mi	82.52		1:04:23 68.99	1:03:27 70.11	1:02:47 70.86	1:03:37 70.08	59:34 75.44	58:31 77.21	55:06 82.52		59:09 77.44	57:50 80.43	57:21 81.10
10.1mi	2	1:12:01 7:08/mi	65.23											1:12:01 65.23
10.4mi	1	1:22:42 7:57/mi	55.86			1:22:42 55.86
20km	1	1:13:14 5:54/mi	77.45								1:13:14 77.45
13mi	3	1:24:11 6:29/mi	71.09		1:55:54 50.71						1:24:11 71.09			1:39:26 61.57
13.1mi	25	1:12:31 5:32/mi	85.74		1:41:22 58.45	1:24:37 70.00	1:23:51 70.64	1:25:15 69.57	1:21:40 72.80	1:16:16 78.23	1:15:25 79.49	1:14:04 81.42	1:22:38 73.50	1:17:27 79.65	1:17:59 79.11	1:12:31 85.74
13.5mi	1	1:27:56 6:31/mi	71.18										1:27:56 71.18
20mi	11	1:57:29 5:52/mi	79.66			2:11:17 70.54		2:09:00 71.79		2:09:43 71.56	2:02:31 76.02	1:57:29 79.66	2:14:44 69.91	2:03:23 76.94		2:05:41 76.75
33km	1	3:52:33 11:20/mi	41.85										3:52:33 41.85
26.2mi	36	2:29:33 5:42/mi	86.30			2:57:37 70.34	2:56:50 70.65	2:58:43 69.90	2:50:04 73.45	2:40:57 77.61	2:34:59 80.68	2:30:06 83.56	2:32:25 82.70	2:33:26 82.74	2:41:58 79.03	2:29:33 86.30
27mi	1	3:37:25 8:03/mi	59.75										3:37:25 59.75
32.2mi	1	4:54:43 9:09/mi	52.09					4:54:43 52.09
33mi	1	5:28:32 9:57/mi	47.89						5:28:32 47.89
35mi	1	5:38:36 9:40/mi	49.33								5:38:36 49.33
37mi	1	4:39:18 7:33/mi	63.41									4:39:18 63.41
100km	4	6:43:22 6:29/mi	75.88										7:17:43 68.30	7:04:28 70.93	6:43:22 75.88

2019	Date	Result	WAVA
Comrades Marathon	9 Jun		0.00%
Poole 10k	2 Jun		0.00%
London Marathon	28 Apr	2:34:32	83.52%
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 5	14 Jun	31:18	70.51%
Endure24 - lap 4	14 Jun	32:18	68.33%
Endure24 - lap 3	13 Jun	30:40	71.97%
Endure24 - lap 2	13 Jun	30:17	72.88%
Endure24 - lap 1	13 Jun	30:16	72.92%
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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