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Sefty F55

About

Race Times

All Races

Mileage

Training

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Werrington Joggers

Races
52
Miles
3549
Miles
100
WAVA
70.73%
Mile
7:28
5k
25:18
5M
41:21
10k
53:15
10M
1:30:30
Half
1:57:46
20M
3:18:48
Mara
4:23:42

About Me

I started running in 2016 and joined Werrington Joggers to try and improve and to get advice, as I really don't know what I'm doing. Have discovered that there is a lot more to running than putting one foot in front of the other. Great club, with some great people.

Current Status

Currently just running for pleasure. Not training for anything in particular.

Planned Races
22nd Sep 19	The Rutland water Half Marathon
29th Sep 19	Ealing Half Marathon
13th Oct 19	Perkins Great Eastern Run
27th Oct 19	Fen 10
17th Nov 19	St Neots Riverside Half Marathon
31st Dec 19	Peterborough New Year's Eve 10k
29th Mar 20	London Landmarks Half Marathon

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This user is a member of VLM Runners

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Dist	Races	PB	WB	2016	2017	2018	2019
1mi	2	7:28 7:28/mi	68.92	7:28 68.47	7:31 68.92
5km	8	25:18 8:09/mi	70.30	25:38 67.06	25:18 68.81	26:38 66.22	25:25 70.30
5mi	5	41:21 8:16/mi	70.73		44:19 64.30	44:29 64.89	41:21 70.73
10km	7	53:15 8:34/mi	66.67	53:15 66.16	53:31 66.67	54:42 66.08	54:37 66.18
10mi	5	1:30:30 9:03/mi	65.42		1:32:03 63.49	1:30:30 65.42
13.1mi	16	1:57:46 8:59/mi	67.49	2:03:01 62.16	1:59:26 64.84	1:59:21 65.73	1:57:46 67.49
15mi	3	2:22:21 9:29/mi	63.10		2:31:13 57.90	2:31:27 58.55	2:22:21 63.10
30km	2	3:00:05 9:40/mi	64.41		3:06:59 60.42		3:00:05 64.41
20mi	1	3:18:48 9:56/mi	62.60				3:18:48 62.60
26.2mi	3	4:23:42 10:04/mi	64.32		4:55:08 55.94	4:43:40 58.99	4:23:42 64.32

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	120	153	164	79	81	103	124	142	133	0	0	0	1098
2019	0	0	0	0	8	0	50	41	0	0	0	0	100
2018	131	118	136	111	92	50	67	55	108	79	79	101	1126
2017	128	137	94	47	88	83	94	69	92	93	68	94	1088
2016	0	0	0	0	0	0	0	0	0	26	99	112	237

Mon 26th Aug Aug 26	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1
-	22.4mi, 1:53:55 Cycling - General Split Summary === 1) 5m - 29:08(5:50/m) 103/139bpm 149cal 10.3/16.16mph 2) 5m - 26:22(5:16/m) 102/129bpm 111cal 11.37/23.23mph 3) 5m - 24:58(5:00/m) 93/132bpm 82cal 12.01/23.71mph 4) 5m - 22:21(4:28/m) 115/139bpm 125cal 13.43/21.02mph 5) 2.36m - 11:05(4:42/m) 111/125bpm 47cal 12.78/23.73mph Add a comment 7mi, 1:03:42 Running - Intervals Split Summary === 1) 1m - 10:01(10:01/m) 134/144bpm 94cal 5.99/22mph 2) 1m - 10:04(10:04/m) 137/145bpm 94cal 5.96/6.49mph 3) 0.25m - 1:57(7:52/m) 134/147bpm 16cal 7.63/8.06mph 4) 0.12m - 1:05(8:42/m) 150/156bpm 11cal 6.89/7.49mph 5) 0.25m - 1:56(7:48/m) 155/160bpm 20cal 7.69/8.08mph 6) 0.12m - 1:05(8:41/m) 157/159bpm 11cal 6.91/7.39mph 7) 0.25m - 1:57(7:50/m) 158/163bpm 21cal 7.65/7.89mph 8) 0.12m - 1:07(9:00/m) 159/164bpm 12cal 6.67/7.95mph 9) 0.25m - 1:54(7:38/m) 160/166bpm 21cal 7.86/8.41mph 10) 0.12m - 1:03(8:23/m) 148/154bpm 10cal 7.16/7.97mph 11) 0.25m - 1:58(7:54/m) 159/166bpm 21cal 7.6/8.12mph 12) 0.12m - 1:05(8:42/m) 153/161bpm 11cal 6.9/7.72mph 13) 0.25m - 1:53(7:34/m) 154/161bpm 20cal 7.93/8.33mph 14) 0.12m - 1:02(8:21/m) 149/158bpm 10cal 7.19/8.14mph 15) 0.25m - 1:52(7:32/m) 149/158bpm 19cal 7.97/8.16mph 16) 0.12m - 1:04(8:34/m) 152/158bpm 11cal 7.01/7.68mph 17) 0.25m - 1:49(7:19/m) 153/160bpm 19cal 8.21/8.5mph 18) 0.12m - 1:02(8:17/m) 147/160bpm 9cal 7.24/8.52mph 19) 1m - 9:42(9:42/m) 144/156bpm 85cal 6.18/7.37mph 20) 1m - 9:54(9:54/m) 145/150bpm 87cal 6.06/7.01mph 21) 0.02m - 12(9:34/m) 148/148bpm 2cal 6.27/6.39mph Add a comment	5mi, 46:27 Running - Easy Split Summary === 1) 1m - 9:53(9:53/m) 135/146bpm 93cal 6.07/6.78mph 2) 1m - 9:10(9:10/m) 144/151bpm 93cal 6.54/7.18mph 3) 1m - 9:18(9:18/m) 140/151bpm 87cal 6.45/7.31mph 4) 1m - 9:06(9:06/m) 147/155bpm 92cal 6.59/7.22mph 5) 1m - 8:54(8:54/m) 153/157bpm 95cal 6.74/7.22mph 6) 0.01m - 5(7:19/m) 157/159bpm 8.21/7.45mph Add a comment	5mi, 44:40 Running - Race Pace Split Summary === 1) 1m - 9:49(9:49/m) 132/140bpm 90cal 6.12/6.78mph 2) 1m - 8:31(8:31/m) 148/154bpm 89cal 7.05/7.62mph 3) 1m - 8:33(8:33/m) 153/163bpm 92cal 7.02/7.62mph 4) 1m - 8:22(8:22/m) 144/163bpm 76cal 7.17/8.5mph 5) 1m - 9:18(9:18/m) 147/154bpm 91cal 6.45/7.53mph 6) 0.01m - 8(9:15/m) 148/149bpm 1cal 6.48/6.45mph Add a comment	-	2.2mi, 20:58 Running - Easy Split Summary === 1) 1m - 10:00(10:00/m) 143/152bpm 100cal 6/7.14mph 2) 1m - 9:53(9:53/m) 148/154bpm 105cal 6.07/7.14mph 3) 0.09m - 34(6:02/m) 123/147bpm 3cal 9.95/12.73mph 4) 0.09m - 30(5:23/m) 131/144bpm 4cal 11.13/12.59mph Add a comment	13.2mi, 1:57:55 Running - Race Split Summary === 1) 1m - 8:40(8:40/m) 123/144bpm 71cal 6.92/7.43mph 2) 1m - 8:48(8:48/m) 148/153bpm 92cal 6.82/7.37mph 3) 1m - 8:50(8:50/m) 151/156bpm 94cal 6.79/7.18mph 4) 1m - 9:08(9:08/m) 152/159bpm 96cal 6.57/7.7mph 5) 1m - 8:41(8:41/m) 154/157bpm 93cal 6.92/8.04mph 6) 1m - 9:01(9:01/m) 155/158bpm 97cal 6.65/6.89mph 7) 1m - 9:00(9:00/m) 155/161bpm 97cal 6.67/7.08mph 8) 1m - 8:55(8:55/m) 155/159bpm 95cal 6.73/7.14mph 9) 1m - 9:32(9:32/m) 156/159bpm 101cal 6.29/6.78mph 10) 1m - 9:05(9:05/m) 151/161bpm 83cal 6.6/7.37mph 11) 1m - 8:53(8:53/m) 160/166bpm 97cal 6.75/7.56mph 12) 1m - 9:12(9:12/m) 158/178bpm 98cal 6.52/7.06mph 13) 1m - 8:43(8:43/m) 166/173bpm 100cal 6.89/8.35mph 14) 0.19m - 1:27(7:34/m) 168/172bpm 17cal 7.93/7.99mph Add a comment 0.9mi, 9:05 Running - Warm Up Split Summary === 1) 0.87m - 9:05(10:27/m) 137/148bpm 86cal 5.74/6.66mph Add a comment
Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8
0mi, 1:00:21 Cross-Training - Strengthening Add a comment	8mi, 1:18:13 Running - Easy Split Summary === 1) 1m - 10:02(10:02/m) 132/142bpm 93cal 5.98/7.08mph 2) 1m - 9:38(9:38/m) 139/144bpm 93cal 6.23/7.1mph 3) 1m - 9:28(9:28/m) 138/146bpm 89cal 6.34/7.62mph 4) 1m - 9:41(9:41/m) 139/143bpm 90cal 6.19/6.68mph 5) 1m - 9:32(9:32/m) 144/150bpm 93cal 6.29/6.59mph 6) 1m - 9:41(9:41/m) 145/150bpm 94cal 6.2/6.51mph 7) 1m - 9:57(9:57/m) 141/149bpm 88cal 6.03/6.45mph 8) 1m - 9:53(9:53/m) 142/147bpm 86cal 6.07/6.45mph 9) 0.04m - 21(9:29/m) 142/145bpm 3cal 6.33/6.14mph Add a comment	6.5mi, 58:19 Running - Fartleks Split Summary === 1) 1m - 9:46(9:46/m) 137/146bpm 94cal 6.14/6.99mph 2) 1m - 9:24(9:24/m) 136/145bpm 87cal 6.38/7.18mph 3) 0.2m - 1:30(7:40/m) 146/152bpm 15cal 7.82/8.01mph 4) 0.16m - 1:30(9:26/m) 148/150bpm 15cal 6.36/7.99mph 5) 0.19m - 1:30(7:54/m) 151/156bpm 16cal 7.6/8.5mph 6) 0.16m - 1:30(9:40/m) 151/156bpm 16cal 6.21/7.39mph 7) 0.14m - 1:00(7:16/m) 153/157bpm 10cal 8.26/8.56mph 8) 0.11m - 1:00(9:17/m) 149/154bpm 10cal 6.46/8.47mph 9) 0.14m - 1:00(7:21/m) 156/162bpm 11cal 8.16/8.75mph 10) 0.11m - 1:00(9:10/m) 152/161bpm 10cal 6.54/8.66mph 11) 0.15m - 1:00(6:51/m) 156/159bpm 11cal 8.75/9.41mph 12) 0.11m - 1:00(9:14/m) 158/162bpm 11cal 6.5/7.58mph 13) 0.14m - 1:00(7:22/m) 158/162bpm 11cal 8.15/10.6mph 14) 0.11m - 1:00(9:29/m) 153/156bpm 10cal 6.33/7.1mph 15) 0.07m - 30(7:03/m) 155/158bpm 5cal 8.5/9.35mph 16) 0.05m - 30(9:28/m) 151/156bpm 5cal 6.34/7.99mph 17) 0.07m - 30(6:58/m) 150/155bpm 5cal 8.61/8.68mph 18) 0.05m - 30(10:01/m) 154/159bpm 5cal 5.99/6.64mph 19) 0.08m - 30(6:37/m) 161/164bpm 5cal 9.06/9.68mph 20) 0.05m - 30(9:22/m) 155/159bpm 5cal 6.41/8.93mph 21) 0.07m - 30(7:12/m) 152/155bpm 5cal 8.33/8.41mph 22) 0.05m - 30(9:27/m) 157/163bpm 5cal 6.35/7.99mph 23) 0.07m - 30(7:00/m) 161/165bpm 5cal 8.57/8.5mph 24) 0.06m - 30(9:01/m) 157/164bpm 5cal 6.66/8.33mph 25) 0.08m - 30(6:27/m) 163/165bpm 5cal 9.29/10.18mph 26) 0.05m - 30(9:25/m) 159/165bpm 5cal 6.37/8.95mph 27) 1m - 9:44(9:44/m) 149/163bpm 98cal 6.16/7.01mph 28) 1m - 9:21(9:21/m) 149/154bpm 95cal 6.42/7.06mph 29) 0.01m - 4(9:40/m) 148/148bpm 6.21/6.57mph Add a comment	0mi, 57:44 Cross-Training - Stretching Add a comment 3.8mi, 32:55 Running - Tempo Split Summary === 1) 1m - 9:10(9:10/m) 133/141bpm 86cal 6.54/7.6mph 2) 1m - 8:38(8:38/m) 149/157bpm 92cal 6.95/7.64mph 3) 1m - 8:28(8:28/m) 155/160bpm 93cal 7.08/7.99mph 4) 0.79m - 6:38(8:22/m) 154/160bpm 72cal 7.16/8.25mph Add a comment	-	2mi, 20:52 Running - Warm Down Split Summary === 1) 1m - 10:29(10:29/m) 139/145bpm 101cal 5.72/6.57mph 2) 1m - 10:19(10:19/m) 137/143bpm 96cal 5.82/7.2mph 3) 0m - 4(19:03/m) 136/136bpm 3.15/6.2mph Add a comment 3.2mi, 26:09 Running - parkrun Split Summary === 1) 1m - 8:43(8:43/m) 133/161bpm 80cal 6.88/8.58mph 2) 1m - 8:11(8:11/m) 161/166bpm 93cal 7.33/8.25mph 3) 1m - 8:10(8:10/m) 164/172bpm 94cal 7.34/8.27mph 4) 0.15m - 1:04(7:09/m) 168/172bpm 12cal 8.39/8.83mph Add a comment 1.3mi, 13:34 Running - Warm Up Split Summary === 1) 1m - 10:41(10:41/m) 130/142bpm 95cal 5.61/6.93mph 2) 0.27m - 2:53(10:40/m) 139/142bpm 27cal 5.63/6.35mph Add a comment	12.4mi, 2:01:00 Running - Long Run Split Summary === 1) 1m - 9:37(9:37/m) 136/147bpm 93cal 6.24/6.95mph 2) 1m - 9:59(9:59/m) 132/149bpm 89cal 6.01/7.35mph 3) 1m - 9:26(9:26/m) 133/142bpm 83cal 6.36/7.18mph 4) 1m - 9:34(9:34/m) 136/145bpm 85cal 6.27/6.82mph 5) 1m - 9:26(9:26/m) 139/152bpm 83cal 6.36/7.12mph 6) 1m - 10:00(10:00/m) 139/151bpm 85cal 6/8.2mph 7) 1m - 9:43(9:43/m) 143/157bpm 89cal 6.18/7.06mph 8) 1m - 10:21(10:21/m) 146/159bpm 97cal 5.8/6.55mph 9) 1m - 9:32(9:32/m) 140/152bpm 70cal 6.29/7.2mph 10) 1m - 10:04(10:04/m) 142/153bpm 80cal 5.96/6.7mph 11) 1m - 9:49(9:49/m) 141/154bpm 71cal 6.12/7.37mph 12) 1m - 9:43(9:43/m) 146/155bpm 85cal 6.17/6.89mph 13) 0.39m - 3:45(9:33/m) 145/159bpm 31cal 6.29/7.24mph Add a comment
Mon 9th Sep Sep 9	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15
0mi, 1:00:30 Cross-Training - Strengthening Add a comment	7.8mi, 1:11:58 Running - Steady-State Split Summary === 1) 1m - 9:26(9:26/m) 135/146bpm 92cal 6.36/7.7mph 2) 1m - 9:15(9:15/m) 142/148bpm 92cal 6.49/7.76mph 3) 1m - 8:55(8:55/m) 142/148bpm 89cal 6.73/7.62mph 4) 1m - 9:09(9:09/m) 146/153bpm 95cal 6.56/6.91mph 5) 1m - 9:05(9:05/m) 151/158bpm 97cal 6.6/6.7mph 6) 1m - 9:08(9:08/m) 147/152bpm 93cal 6.57/6.87mph 7) 1m - 9:22(9:22/m) 149/154bpm 97cal 6.4/6.93mph 8) 0.81m - 7:38(9:23/m) 149/154bpm 78cal 6.4/6.95mph Add a comment	6.2mi, 56:44 Running - Intervals Split Summary === 1) 1m - 9:43(9:43/m) 137/148bpm 97cal 6.17/6.87mph 2) 1m - 9:50(9:50/m) 143/146bpm 101cal 6.1/6.91mph 3) 0.12m - 51(6:49/m) 130/144bpm 6cal 8.8/10.54mph 4) 0.06m - 34(9:06/m) 137/142bpm 5cal 6.59/8.66mph 5) 0.12m - 55(7:24/m) 146/156bpm 9cal 8.11/8.01mph 6) 0.06m - 32(8:38/m) 157/158bpm 6cal 6.95/8.04mph 7) 0.12m - 56(7:30/m) 156/162bpm 10cal 7.99/8.54mph 8) 0.06m - 34(9:14/m) 155/158bpm 6cal 6.5/7.56mph 9) 0.12m - 54(7:15/m) 156/158bpm 10cal 8.28/8.6mph 10) 0.06m - 36(9:47/m) 155/158bpm 6cal 6.14/8.12mph 11) 0.12m - 53(7:06/m) 156/159bpm 10cal 8.45/8.5mph 12) 0.06m - 33(8:50/m) 155/158bpm 6cal 6.79/8.39mph 13) 0.12m - 56(7:31/m) 158/161bpm 10cal 7.99/8.62mph 14) 0.06m - 34(9:03/m) 158/161bpm 6cal 6.63/7.95mph 15) 0.12m - 54(7:12/m) 160/162bpm 10cal 8.34/9.31mph 16) 0.06m - 33(8:49/m) 161/162bpm 6cal 6.81/8.01mph 17) 0.12m - 52(6:58/m) 162/165bpm 10cal 8.61/9mph 18) 0.06m - 35(9:19/m) 164/167bpm 7cal 6.44/8.54mph 19) 0.12m - 52(6:59/m) 161/165bpm 10cal 8.59/8.7mph 20) 0.06m - 33(8:52/m) 162/165bpm 6cal 6.77/8.66mph 21) 0.12m - 56(7:27/m) 162/167bpm 10cal 8.06/9.04mph 22) 0.06m - 32(8:38/m) 166/168bpm 6cal 6.94/7.91mph 23) 0.12m - 53(7:04/m) 166/169bpm 10cal 8.48/8.81mph 24) 0.06m - 35(9:31/m) 166/168bpm 7cal 6.31/8.27mph 25) 0.12m - 53(7:03/m) 167/170bpm 10cal 8.51/8.85mph 26) 0.06m - 35(9:23/m) 163/167bpm 6cal 6.39/8.16mph 27) 1m - 9:43(9:43/m) 150/162bpm 101cal 6.18/7.74mph 28) 1m - 9:54(9:54/m) 147/155bpm 95cal 6.06/7.14mph 29) 0.01m - 3(7:40/m) 152/153bpm 7.82/6.91mph Add a comment	5mi, 44:25 Running - Race Pace Split Summary === 1) 1m - 9:34(9:34/m) 137/144bpm 94cal 6.27/7.28mph 2) 1m - 8:30(8:30/m) 147/153bpm 91cal 7.06/7.68mph 3) 1m - 8:29(8:29/m) 155/159bpm 94cal 7.07/7.85mph 4) 1m - 8:33(8:33/m) 161/167bpm 99cal 7.01/7.76mph 5) 1m - 9:14(9:15/m) 158/168bpm 103cal 6.49/7.18mph 6) 0.01m - 4(8:25/m) 159/159bpm 7.13/7.14mph Add a comment	-	2mi, 20:10 Running - Warm Down Split Summary === 1) 1m - 10:04(10:04/m) 138/148bpm 101cal 5.96/6.7mph 2) 1m - 9:58(9:58/m) 137/148bpm 97cal 6.02/7.16mph 3) 0.02m - 8(7:34/m) 146/148bpm 1cal 7.93/6.64mph Add a comment 3.1mi, 24:44 Running - parkrun Split Summary === 1) 1m - 8:05(8:05/m) 146/157bpm 84cal 7.43/8.14mph 2) 1m - 8:07(8:07/m) 158/162bpm 92cal 7.4/8.31mph 3) 1m - 7:51(7:51/m) 160/167bpm 91cal 7.64/8.33mph 4) 0.1m - 41(6:34/m) 163/166bpm 8cal 9.13/9.16mph Add a comment 1.1mi, 11:10 Running - Warm Up Split Summary === 1) 1m - 10:19(10:19/m) 134/146bpm 97cal 5.82/6.99mph 2) 0.08m - 51(10:08/m) 141/143bpm 8cal 5.92/6.24mph Add a comment	13mi, 2:09:32 Running - Long Run Split Summary === 1) 1m - 10:00(10:00/m) 134/146bpm 97cal 6/7.03mph 2) 1m - 9:56(9:56/m) 138/141bpm 99cal 6.04/7.43mph 3) 1m - 10:02(10:02/m) 140/144bpm 99cal 5.98/6.49mph 4) 1m - 9:51(9:51/m) 142/147bpm 99cal 6.09/6.35mph 5) 1m - 10:04(10:04/m) 139/145bpm 92cal 5.96/6.49mph 6) 1m - 9:49(9:49/m) 136/142bpm 81cal 6.11/6.59mph 7) 1m - 10:01(10:01/m) 141/144bpm 92cal 5.99/6.49mph 8) 1m - 10:12(10:12/m) 142/145bpm 91cal 5.89/6.76mph 9) 1m - 9:51(9:51/m) 146/149bpm 96cal 6.1/7.83mph 10) 1m - 9:58(9:58/m) 147/151bpm 97cal 6.02/6.55mph 11) 1m - 9:57(9:57/m) 146/151bpm 90cal 6.03/7.08mph 12) 1m - 10:00(10:00/m) 150/161bpm 97cal 6/6.66mph 13) 1m - 9:44(9:44/m) 149/152bpm 90cal 6.16/6.85mph 14) 0.02m - 8(8:01/m) 153/153bpm 1cal 7.49/6.3mph Add a comment
Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22
0mi, 1:04:33 Cross-Training - Strengthening Add a comment	8.4mi, 1:17:56 Running - Steady-State Split Summary === 1) 1m - 9:14(9:14/m) 134/147bpm 89cal 6.51/7.49mph 2) 1m - 9:14(9:14/m) 142/148bpm 95cal 6.49/7.76mph 3) 1m - 9:20(9:20/m) 145/153bpm 97cal 6.43/7.28mph 4) 1m - 9:22(9:22/m) 153/164bpm 102cal 6.41/7.37mph 5) 1m - 9:26(9:26/m) 149/157bpm 99cal 6.36/6.66mph 6) 1m - 9:20(9:20/m) 141/148bpm 82cal 6.42/6.87mph 7) 1m - 9:14(9:15/m) 145/153bpm 88cal 6.49/7.31mph 8) 1m - 9:04(9:04/m) 154/162bpm 98cal 6.62/7.26mph 9) 0.41m - 3:42(9:04/m) 154/159bpm 40cal 6.62/7.14mph Add a comment	8.4mi, 1:18:20 Running - Intervals Split Summary === 1) 1m - 9:45(9:45/m) 140/148bpm 100cal 6.16/7.35mph 2) 1m - 9:43(9:43/m) 136/146bpm 93cal 6.17/6.82mph 3) 0.62m - 5:00(8:02/m) 150/159bpm 54cal 7.46/7.78mph 4) 0.1m - 1:30(14:47/m) 145/156bpm 14cal 4.06/7.56mph 5) 0.62m - 4:59(8:00/m) 158/164bpm 56cal 7.49/9.25mph 6) 0.1m - 1:30(14:49/m) 148/163bpm 15cal 4.05/7.37mph 7) 0.62m - 5:08(8:16/m) 155/163bpm 56cal 7.25/9.27mph 8) 0.1m - 1:30(15:06/m) 145/159bpm 13cal 3.98/4.15mph 9) 0.62m - 4:58(8:00/m) 156/164bpm 55cal 7.5/8.97mph 10) 0.1m - 1:30(14:47/m) 151/163bpm 15cal 4.06/7.51mph 11) 0.62m - 5:05(8:11/m) 156/164bpm 57cal 7.33/8.12mph 12) 0.1m - 1:30(14:33/m) 154/169bpm 15cal 4.12/7.39mph 13) 0.62m - 5:14(8:26/m) 156/169bpm 58cal 7.12/8.06mph 14) 0.13m - 1:30(11:39/m) 155/166bpm 16cal 5.15/6.68mph 15) 1m - 9:39(9:39/m) 150/157bpm 96cal 6.22/6.68mph 16) 1m - 9:37(9:37/m) 147/152bpm 86cal 6.24/7.28mph 17) 0.02m - 11(8:36/m) 149/150bpm 1cal 6.98/6.99mph Add a comment	0mi, 1:02:47 Cross-Training - Other Add a comment 5mi, 44:49 Running - General Split Summary === 1) 1m - 9:32(9:32/m) 135/146bpm 94cal 6.29/7.35mph 2) 1m - 8:37(8:37/m) 151/159bpm 95cal 6.96/7.74mph 3) 1m - 8:30(8:30/m) 160/165bpm 99cal 7.06/7.64mph 4) 1m - 8:43(8:43/m) 159/165bpm 102cal 6.89/7.6mph 5) 1m - 9:22(9:22/m) 154/162bpm 104cal 6.4/7.26mph 6) 0.01m - 5(9:06/m) 156/156bpm 6.59/7.01mph Add a comment	-	2mi, 20:54 Running - Warm Down Split Summary === 1) 1m - 10:22(10:22/m) 143/154bpm 104cal 5.79/7.28mph 2) 1m - 10:22(10:22/m) 138/144bpm 100cal 5.79/6.62mph 3) 0.01m - 10(11:53/m) 133/133bpm 1cal 5.05/4.97mph Add a comment 3.1mi, 25:11 Running - parkrun Split Summary === 1) 1m - 8:09(8:09/m) 141/156bpm 82cal 7.37/8.01mph 2) 1m - 8:15(8:15/m) 155/163bpm 92cal 7.27/8.29mph 3) 1m - 7:58(7:58/m) 159/163bpm 90cal 7.54/7.87mph 4) 0.12m - 49(6:41/m) 160/164bpm 9cal 8.99/8.95mph Add a comment 2.1mi, 22:34 Running - Warm Up Split Summary === 1) 1m - 10:46(10:46/m) 141/158bpm 106cal 5.57/6.24mph 2) 1m - 11:02(11:02/m) 141/171bpm 104cal 5.44/6.87mph 3) 0.09m - 45(8:06/m) 168/170bpm 9cal 7.4/7.26mph Add a comment	14.2mi, 2:15:10 Running - Race Split Summary === 1) 1m - 9:32(9:32/m) 133/146bpm 91cal 6.29/14.53mph 2) 1m - 9:29(9:29/m) 132/139bpm 88cal 6.33/7.14mph 3) 1m - 9:30(9:30/m) 135/141bpm 89cal 6.31/6.7mph 4) 1m - 9:42(9:42/m) 139/146bpm 92cal 6.19/6.89mph 5) 1m - 9:20(9:20/m) 144/149bpm 95cal 6.42/7.28mph 6) 1m - 9:34(9:34/m) 150/155bpm 99cal 6.27/7.24mph 7) 1m - 9:25(9:25/m) 147/152bpm 95cal 6.38/7.43mph 8) 1m - 9:47(9:47/m) 145/151bpm 93cal 6.14/8.18mph 9) 1m - 9:38(9:38/m) 143/147bpm 81cal 6.23/6.62mph 10) 1m - 9:40(9:40/m) 145/156bpm 83cal 6.21/7.1mph 11) 1m - 9:31(9:31/m) 146/151bpm 83cal 6.31/7.01mph 12) 1m - 9:40(9:40/m) 145/152bpm 81cal 6.21/6.93mph 13) 1m - 9:45(9:45/m) 148/159bpm 86cal 6.15/6.93mph 14) 1m - 9:29(9:29/m) 150/155bpm 87cal 6.33/7.68mph 15) 0.16m - 1:10(7:22/m) 151/155bpm 11cal 8.15/9.77mph Add a comment

2019	Distance	Date	Result	WAVA
The Rutland water Half Marathon	13.1mi	22 Sep	2:05:36	63.28%
Wissey Half Marathon	13.1mi	1 Sep	1:57:46	67.49%
Thorney 5 mile	5mi	18 Aug	41:21	70.73%
Peterborough 5K Grand Prix - Werrington	5km	31 Jul		0.00%
Peterborough 5k Grand Prix - Stamford	5km	17 Jul		0.00%
Eye Charity 5 miler	5mi	11 Jul	43:09	67.78%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	3 Jul	25:25	70.30%
Peterborough 5k Grand Prix - Eye	5km	19 Jun		0.00%
Werrington joggers 5m club champs	5mi	11 Jun		0.00%
Sunrise City 5K Peterborough	5km	7 Jun		0.00%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	5 Jun		0.00%
The Rotary Club of the Deepings 10k	10km	19 May		0.00%
Sleaford Half Marathon	13.1mi	5 May	2:03:17	63.63%
Greater Manchester Marathon	26.2mi	7 Apr	4:23:42	64.32%
Thorney 10k	10km	24 Mar	54:37	66.18%
Oundle 20	20mi	17 Mar	3:18:48	62.60%
Stamford 30k	30km	17 Feb	3:00:05	64.41%
Queen Elizabeth Olympic Park Half Marathon	13.1mi	10 Feb	1:59:01	65.91%
Folksworth 15	15mi	20 Jan	2:22:21	63.10%
2018	Distance	Date	Result	WAVA
Advance Performance Peterborough New Year's Eve 10k	10km	31 Dec	54:42	66.08%
Frostbite Friendly League Hunts AC	5mi	9 Dec		0.00%
Bedford Harriers Half Marathon	13.1mi	2 Dec	2:04:10	63.18%
St Neots Riverside Half Marathon	13.1mi	18 Nov	1:59:55	65.42%
Frostbite Friendly League Bushfield	5mi	4 Nov	44:29	64.89%
Fenland 10	10mi	28 Oct	1:30:30	65.42%
Perkins Great Eastern Run	13.1mi	14 Oct	1:59:21	65.73%
Robin Hood Half Marathon	13.1mi	30 Sep	2:01:42	64.46%
Leighton 10	10mi	23 Sep	1:35:40	61.88%
Rutland Half Marathon	13.1mi	16 Sep	2:10:12	60.25%
Peterborough 5K Grand Prix - Stamford	5km	18 Jul		0.00%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	4 Jul	26:38	66.22%
Peterborough 5k Grand Prix - Eye	5km	20 Jun		0.00%
Greenwheel Relay 7 Stage Event	50mi	17 Jun		0.00%
Sutton Beast	10km	10 Jun		0.00%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	6 Jun		0.00%
London 10 Mile	10mi	13 May	1:36:52	60.33%
London Marathon	26.2mi	22 Apr	4:43:40	58.99%
London Landmarks Half Marathon	13.1mi	25 Mar	2:01:56	63.51%
Oakley 20	20mi	18 Mar		0.00%
Cambridge Half Marathon	13.1mi	4 Mar	2:05:19	61.80%
Stamford 30k	30km	11 Feb		0.00%
Folksworth 15	15mi	21 Jan	2:31:27	58.55%
2017	Distance	Date	Result	WAVA
Bedford Harriers Half Marathon	13.1mi	3 Dec	2:05:30	61.71%
St Neots Riverside Half Marathon	13.1mi	19 Nov	1:59:26	64.84%
Frostbite Friendly League Bushfield	5mi	5 Nov	45:09	63.11%
Fenland 10	10mi	29 Oct	1:32:03	63.49%
Perkins Great Eastern Run	13.1mi	8 Oct	2:01:58	63.49%
Essar Sutton Six 10k	10km	17 Sep		0.00%
Greater Cambridge 10k	10km	10 Sep	53:31	66.67%
Bedford Half Marathon	13.1mi	2 Sep		0.00%
Thorney 5	5mi	20 Aug	44:19	64.30%
Peterborough 5K Grand Prix - Werrington	5km	2 Aug	25:32	68.18%
Grim reaper ultramarathon	40mi	28 Jul		0.00%
Peterborough 5K Grand Prix - Stamford	5km	19 Jul	25:45	67.61%
Werrington Joggers Track Mile Championship	1mi	14 Jul	7:31	68.92%
Peterborough 5k Grand Prix - Ferry Meadows 2	5km	5 Jul	25:18	68.81%
Peterborough 5k Grand Prix - Eye	5km	21 Jun	25:58	66.20%
Peterborough 5k Grand Prix - Ferry Meadows 1	5km	7 Jun	26:09	65.73%
London 10 Mile	10mi	4 Jun	1:37:47	59.01%
Deeping 10k	10km	21 May	54:57	64.11%
Eye 10k Road Race	10km	14 May	56:34	62.28%
langtoft 10k	10km	30 Apr		0.00%
Greater Manchester Marathon	26.2mi	2 Apr	4:55:08	55.94%
Wrexham 20 mile	20mi	12 Mar		0.00%
Stamford 30k	30km	12 Feb	3:06:59	60.42%
Folksworth 15	15mi	22 Jan	2:31:13	57.90%
2016	Distance	Date	Result	WAVA
Waterside 10km Road Race	10km	27 Dec	53:15	66.16%
Bedford Harriers Half Marathon	13.1mi	4 Dec	2:03:02	62.15%
Peterborough parkrun	5km	26 Nov	25:38	67.06%
Werrington Joggers Track Mile Championship	1mi	26 Oct	7:28	68.47%
Manchester Half Marathon	13.1mi	16 Oct	2:03:01	62.16%
Greater Cambridge 10k	10km	11 Sep	56:32	62.32%

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