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cguy5 M40

About

Race Times

All Races

Mileage

Training

Steel City Striders RC

Races
122
Miles
16339
Miles
4
WAVA
78.02%
5k
17:45
5M
32:00
10k
36:58
10M
1:05:04
Half
1:25:00

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This user is a member of 1000 in 2011, 1000 in 2012, GPS Users

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Buddies

Dist	Races	PB	WB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019
5km	28	17:45 5:43/mi	77.48				20:28 63.76	20:14 64.50	19:10 68.76	19:10 69.18	19:10 69.66	18:36 72.30	18:31 73.17	18:09 75.20	17:45 77.48	17:53 77.48
3.7mi	2	21:49 5:54/mi	74.51										22:12 72.68	21:49 74.51
4.2mi	1	27:14 6:29/mi	67.20							27:14 67.20
5mi	2	32:00 6:24/mi	68.97								32:00 68.97
10km	55	36:58 5:57/mi	78.02	42:40 63.09	41:37 64.68	39:55 67.79	40:38 66.60	39:26 69.20	38:32 71.19	39:39 69.60	39:44 69.94	39:21 71.14	38:12 73.82	37:32 75.69	37:05 77.19	36:58 78.02
9mi	1	58:39 6:31/mi	70.56											58:39 70.56
10mi	7	1:05:04 6:30/mi	69.06			1:12:27 61.40	1:07:38 65.92	1:07:34 66.21	1:05:04 69.06	1:09:06 65.03			1:07:36 68.28
20km	2	1:23:10 6:42/mi	70.19										1:29:48 64.50	1:23:10 70.19
13.1mi	22	1:25:00 6:29/mi	73.15			1:32:56 63.74	1:30:14 65.73	1:27:29 67.96	1:28:03 67.76	1:28:35 67.67	1:30:47 66.42	1:27:33 69.37	1:28:17 69.30	1:25:52 71.84	1:25:00 73.15
15mi	1	2:01:46 8:07/mi	57.11									2:01:46 57.11

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	207	211	237	201	213	153	210	128	0	0	0	0	1559
2018	195	202	213	207	138	206	220	221	197	226	192	149	2365
2017	167	122	162	165	181	151	177	166	184	185	169	130	1959
2016	143	157	158	179	125	135	172	129	182	175	154	104	1811
2015	124	75	71	140	143	124	100	139	140	158	124	105	1444
2014	135	132	117	100	129	105	139	127	133	150	120	105	1492
2014	0	0	0	0	0	0	4	0	0	0	0	0	4
2013	122	37	104	132	118	138	116	111	119	92	98	99	1287
2012	113	110	111	123	124	83	147	135	146	133	111	92	1428
2011	94	106	143	121	144	99	127	145	94	85	106	59	1323
2010	66	63	119	127	110	78	40	88	84	75	23	27	899
2009	0	0	0	0	56	69	113	75	97	79	97	61	646
2008	23	0	10	13	0	0	0	0	0	0	0	0	46
2007	0	0	0	0	9	0	0	0	3	34	25	9	80

Tue 23rd Jul Jul 23	Wed 24th Jul Jul 24	Thu 25th Jul Jul 25	Fri 26th Jul Jul 26	Sat 27th Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29
6mi, 45:23 Running - Track Session Split Summary === 1) 0.63m - 3:42(5:52/m) 150/171bpm 40cal 10.23/11.67mph 2) 0.04m - 1:03(23:58/m) 151/170bpm 12cal 2.5/10.25mph 3) 0.63m - 3:41(5:50/m) 163/179bpm 45cal 10.28/11.06mph 4) 0.04m - 1:06(27:08/m) 166/175bpm 14cal 2.21/10.23mph 5) 0.64m - 3:41(5:47/m) 166/180bpm 46cal 10.37/11.33mph 6) 0.03m - 1:03(30:24/m) 169/176bpm 14cal 1.97/10.27mph 7) 0.64m - 3:40(5:42/m) 167/187bpm 47cal 10.51/11.4mph 8) 0.03m - 1:19(37:45/m) 160/179bpm 16cal 1.59/10.44mph 9) 0.64m - 3:40(5:46/m) 167/180bpm 46cal 10.4/11.35mph 10) 0.03m - 1:04(31:26/m) 161/172bpm 13cal 1.91/10.62mph 11) 0.64m - 3:44(5:51/m) 171/186bpm 49cal 10.27/11.67mph 12) 0.04m - 1:31(37:04/m) 156/171bpm 17cal 1.62/9.81mph 13) 0.63m - 3:42(5:50/m) 169/189bpm 46cal 10.29/11.25mph 14) 1m - 8:15(8:15/m) 138/182bpm 51cal 7.27/10.92mph 15) 0.36m - 4:12(11:32/m) 132/145bpm 21cal 5.2/7.74mph Add a comment 1.7mi, 16:38 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 129/139bpm 74cal 7.5/7.78mph 2) 0.73m - 8:38(11:46/m) 117/148bpm 61cal 5.1/13.73mph Add a comment 3.1mi, 27:07 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 120/134bpm 73cal 6.85/7.7mph 2) 1m - 8:41(8:41/m) 127/139bpm 76cal 6.91/8.01mph 3) 1m - 8:25(8:25/m) 132/141bpm 76cal 7.13/7.7mph 4) 0.14m - 1:16(9:02/m) 133/141bpm 11cal 6.65/7.31mph Add a comment	5mi, 41:21 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 130/141bpm 77cal 7.5/8.25mph 2) 1m - 8:00(8:00/m) 135/144bpm 80cal 7.5/8.06mph 3) 1m - 7:58(7:58/m) 140/149bpm 82cal 7.53/8.06mph 4) 1m - 8:05(8:05/m) 133/145bpm 69cal 7.43/8.52mph 5) 0.99m - 9:18(9:23/m) 147/162bpm 101cal 6.4/7.7mph Add a comment 4.1mi, 36:52 Running - General Split Summary === 1) 1m - 8:55(8:55/m) 120/160bpm 75cal 6.73/7.72mph 2) 1m - 8:40(8:40/m) 129/139bpm 78cal 6.92/8.01mph 3) 1m - 8:57(8:57/m) 131/135bpm 81cal 6.7/7.6mph 4) 1m - 9:01(9:01/m) 133/139bpm 80cal 6.65/7.14mph 5) 0.14m - 1:19(9:17/m) 131/140bpm 10cal 6.46/7.26mph Add a comment	4mi, 34:36 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 136/144bpm 81cal 7.55/8.47mph 2) 1m - 8:03(8:03/m) 137/146bpm 81cal 7.45/7.95mph 3) 1m - 8:28(8:28/m) 131/142bpm 72cal 7.08/7.91mph 4) 1m - 10:06(10:06/m) 138/148bpm 95cal 5.94/7.62mph 5) 0m - 2(8:18/m) 147/147bpm 7.23/5.99mph Add a comment 5mi, 41:35 Running - General Split Summary === 1) 1m - 8:35(8:35/m) 127/141bpm 79cal 6.98/7.81mph 2) 1m - 8:22(8:22/m) 135/145bpm 82cal 7.17/7.91mph 3) 1m - 8:06(8:06/m) 147/154bpm 92cal 7.41/7.87mph 4) 1m - 8:07(8:07/m) 148/156bpm 90cal 7.39/7.97mph 5) 1m - 8:09(8:09/m) 154/158bpm 96cal 7.36/8.83mph 6) 0.03m - 16(8:27/m) 158/159bpm 3cal 7.1/8.01mph Add a comment	4mi, 32:57 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 134/149bpm 87cal 6.86/8.29mph 2) 1m - 7:54(7:54/m) 143/152bpm 86cal 7.6/8.64mph 3) 1m - 7:45(7:45/m) 139/148bpm 77cal 7.74/8.29mph 4) 1m - 8:29(8:29/m) 143/155bpm 86cal 7.07/8.04mph 5) 0.01m - 5(8:17/m) 141/142bpm 7.25/6.55mph Add a comment	0.7mi, 5:37 Running - General Split Summary === 1) 0.65m - 5:37(8:41/m) 131/140bpm 54cal 6.91/8.81mph Add a comment 3mi, 18:54 Running - General Split Summary === 1) 1m - 6:11(6:11/m) 148/163bpm 69cal 9.71/11.77mph 2) 1m - 6:24(6:24/m) 174/185bpm 85cal 9.38/10.14mph 3) 0.99m - 6:19(6:22/m) 174/181bpm 84cal 9.42/11.15mph Add a comment 1.6mi, 15:17 Running - General Split Summary === 1) 1m - 8:52(8:52/m) 137/145bpm 92cal 6.76/8.22mph 2) 0.64m - 6:25(9:58/m) 150/179bpm 71cal 6.02/11.5mph Add a comment	8mi, 59:11 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 145/168bpm 88cal 7.35/8.68mph 2) 1m - 7:43(7:43/m) 155/170bpm 87cal 7.78/9.08mph 3) 1m - 6:54(6:54/m) 145/158bpm 71cal 8.7/9.31mph 4) 1m - 8:09(8:09/m) 162/174bpm 99cal 7.36/8.89mph 5) 1m - 6:54(6:54/m) 147/164bpm 68cal 8.7/9.43mph 6) 1m - 7:43(7:43/m) 161/185bpm 93cal 7.78/9.25mph 7) 1m - 6:56(6:56/m) 157/173bpm 77cal 8.65/10.04mph 8) 1m - 6:39(6:39/m) 161/170bpm 78cal 9.03/10.31mph 9) 0.01m - 4(5:48/m) 155/155bpm 10.35/8.33mph Add a comment	3.4mi, 28:41 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 145/162bpm 98cal 6.66/8.7mph 2) 1m - 9:06(9:06/m) 149/159bpm 101cal 6.6/7.76mph 3) 1m - 7:35(7:35/m) 134/148bpm 64cal 7.92/8.62mph 4) 0.4m - 3:01(7:30/m) 127/133bpm 19cal 7.99/8.06mph Add a comment 1mi, 9:43 Running - General Split Summary === 1) 1m - 9:39(9:39/m) 138/147bpm 99cal 6.21/7.43mph 2) 0.01m - 4(10:10/m) 140/141bpm 5.9/6.7mph Add a comment
Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2	Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5
0.9mi, 7:07 Running - General Split Summary === 1) 0.85m - 7:07(8:23/m) 128/160bpm 64cal 7.15/7.93mph Add a comment 5.8mi, 48:41 Running - General Split Summary === 1) 0.81m - 8:12(10:05/m) 133/156bpm 78cal 5.95/7.97mph 2) 2.41m - 16:24(6:48/m) 157/186bpm 191cal 8.83/10.37mph 3) 0.14m - 7:28(54:08/m) 124/174bpm 44cal 1.11/9.04mph 4) 2.4m - 16:25(6:50/m) 163/185bpm 196cal 8.79/10.31mph 5) 0.01m - 13(14:17/m) 180/185bpm 3cal 4.2/9.64mph Add a comment	4.4mi, 37:24 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 134/162bpm 79cal 7.36/8.97mph 2) 1m - 8:16(8:16/m) 132/161bpm 74cal 7.25/8.12mph 3) 1m - 8:49(8:49/m) 134/141bpm 79cal 6.8/7.74mph 4) 1m - 8:56(8:56/m) 137/151bpm 82cal 6.71/7.93mph 5) 0.35m - 3:13(9:07/m) 140/145bpm 31cal 6.58/7.16mph Add a comment	1mi, 10:20 Running - General Split Summary === 1) 1.02m - 10:20(10:09/m) 132/159bpm 97cal 5.91/8.25mph Add a comment 6.5mi, 51:47 Running - General Split Summary === 1) 0.82m - 8:45(10:41/m) 131/149bpm 81cal 5.61/7.33mph 2) 5.01m - 37:27(7:29/m) 146/175bpm 383cal 8.02/9.29mph 3) 0.68m - 5:35(8:12/m) 122/146bpm 18cal 7.31/8.16mph Add a comment	0.8mi, 6:48 Running - General Split Summary === 1) 0.83m - 6:48(8:14/m) 121/133bpm 55cal 7.29/7.81mph Add a comment 2.4mi, 15:44 Running - General Split Summary === 1) 2.41m - 15:44(6:32/m) 152/181bpm 175cal 9.18/11.44mph Add a comment 0.8mi, 7:51 Running - General Split Summary === 1) 0.83m - 7:51(9:26/m) 137/153bpm 79cal 6.36/8.1mph Add a comment 0.8mi, 8:02 Running - General Split Summary === 1) 0.84m - 8:02(9:36/m) 130/151bpm 74cal 6.25/7.62mph Add a comment	-	8mi, 59:12 Running - General Split Summary === 1) 1.08m - 8:06(7:30/m) 137/154bpm 81cal 7.99/8.66mph 2) 1m - 7:20(7:20/m) 146/154bpm 79cal 8.17/8.47mph 3) 1m - 7:43(7:43/m) 143/159bpm 77cal 7.77/8.77mph 4) 1m - 7:36(7:36/m) 147/156bpm 80cal 7.9/8.41mph 5) 1m - 7:38(7:38/m) 147/160bpm 77cal 7.86/9.27mph 6) 1m - 6:52(6:52/m) 151/168bpm 75cal 8.74/9.06mph 7) 1m - 7:04(7:04/m) 155/167bpm 78cal 8.5/8.95mph 8) 0.93m - 6:53(7:26/m) 160/167bpm 80cal 8.07/8.6mph Add a comment	6mi, 48:25 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 137/153bpm 83cal 7.44/8.41mph 2) 1m - 8:07(8:07/m) 133/153bpm 75cal 7.39/8.27mph 3) 1m - 7:53(7:53/m) 137/152bpm 76cal 7.61/8.35mph 4) 1m - 7:59(7:59/m) 136/146bpm 72cal 7.51/8.16mph 5) 1m - 8:18(8:18/m) 131/137bpm 61cal 7.24/8.06mph 6) 1m - 8:01(8:01/m) 132/166bpm 59cal 7.49/8.58mph 7) 0.01m - 3(7:58/m) 133/133bpm 7.53/6.99mph Add a comment 4mi, 34:44 Running - General Split Summary === 1) 1m - 8:39(8:39/m) 121/141bpm 71cal 6.94/7.49mph 2) 1m - 8:21(8:21/m) 131/140bpm 77cal 7.19/7.97mph 3) 1m - 8:43(8:43/m) 134/140bpm 81cal 6.88/7.95mph 4) 1m - 8:59(8:59/m) 133/140bpm 77cal 6.68/7.45mph 5) 0m - 2(12:28/m) 132/132bpm 4.81/6.3mph Add a comment
Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9	Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12
0.5mi, 4:22 Running - General Split Summary === 1) 0.47m - 4:22(9:19/m) 142/169bpm 46cal 6.44/7.14mph Add a comment 4.2mi, 31:38 Running - Track Session Split Summary === 1) 0.06m - 19(5:37/m) 125/129bpm 1cal 10.68/13.96mph 2) 0.03m - 47(27:41/m) 129/134bpm 7cal 2.17/12.29mph 3) 0.18m - 1:00(5:26/m) 131/134bpm 9cal 11.04/12.23mph 4) 0.02m - 51(34:55/m) 132/137bpm 8cal 1.72/11.65mph 5) 0.32m - 1:43(5:23/m) 136/141bpm 17cal 11.13/11.56mph 6) 0.03m - 54(28:39/m) 134/138bpm 9cal 2.09/11.29mph 7) 0.45m - 2:28(5:32/m) 127/134bpm 21cal 10.84/11.17mph 8) 0.03m - 56(34:44/m) 129/134bpm 8cal 1.73/11mph 9) 0.56m - 3:14(5:45/m) 138/165bpm 32cal 10.43/11.21mph 10) 0.04m - 1:01(27:49/m) 147/163bpm 11cal 2.16/10.4mph 11) 0.7m - 3:57(5:41/m) 148/165bpm 43cal 10.56/11.35mph 12) 0.03m - 1:11(37:13/m) 136/149bpm 11cal 1.61/10.48mph 13) 0.57m - 3:17(5:47/m) 149/172bpm 34cal 10.37/11.94mph 14) 0.04m - 1:02(28:31/m) 157/176bpm 12cal 2.1/10.33mph 15) 0.44m - 2:28(5:38/m) 154/170bpm 27cal 10.66/11.42mph 16) 0.03m - 1:00(34:18/m) 155/160bpm 11cal 1.75/10.35mph 17) 0.32m - 1:43(5:22/m) 157/177bpm 20cal 11.16/11.96mph 18) 0.03m - 51(29:06/m) 159/166bpm 10cal 2.06/10.87mph 19) 0.18m - 56(5:04/m) 157/182bpm 10cal 11.84/12.73mph 20) 0.03m - 50(28:44/m) 162/182bpm 10cal 2.09/12.69mph 21) 0.06m - 20(5:24/m) 143/148bpm 3cal 11.1/13.61mph 22) 0.03m - 50(29:09/m) 155/165bpm 9cal 2.06/12.8mph Add a comment 1.7mi, 23:08 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 131/150bpm 77cal 7.4/8.87mph 2) 0.74m - 15:01(20:11/m) 121/143bpm 110cal 2.97/13.57mph Add a comment 2.3mi, 18:59 Running - General Split Summary === 1) 1m - 8:28(8:28/m) 122/143bpm 71cal 7.08/7.76mph 2) 1m - 8:13(8:13/m) 127/143bpm 70cal 7.3/8.16mph 3) 0.26m - 2:18(8:46/m) 128/135bpm 19cal 6.85/7.7mph Add a comment	4mi, 33:09 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 130/144bpm 76cal 7.47/8.56mph 2) 1m - 7:48(7:48/m) 140/152bpm 82cal 7.7/8.35mph 3) 1m - 8:10(8:10/m) 131/145bpm 70cal 7.35/8.47mph 4) 1m - 9:10(9:10/m) 134/155bpm 81cal 6.55/7.81mph Add a comment 4mi, 35:16 Running - General Split Summary === 1) 1m - 8:54(8:54/m) 117/138bpm 69cal 6.74/7.85mph 2) 1m - 8:30(8:30/m) 130/143bpm 77cal 7.05/7.74mph 3) 1m - 8:47(8:47/m) 124/133bpm 66cal 6.82/7.22mph 4) 1m - 9:04(9:05/m) 129/140bpm 72cal 6.61/7.66mph Add a comment	2.6mi, 39:07 Running - Orienteering Split Summary === 1) 1m - 15:12(15:12/m) 117/154bpm 115cal 3.95/8.56mph 2) 1m - 16:54(16:54/m) 111/145bpm 96cal 3.55/8.91mph 3) 0.58m - 7:02(12:04/m) 118/141bpm 44cal 4.97/9.64mph Add a comment 3.4mi, 27:14 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 131/141bpm 77cal 7.5/8.25mph 2) 1m - 7:52(7:52/m) 130/144bpm 72cal 7.63/8.75mph 3) 1m - 7:48(7:48/m) 133/142bpm 71cal 7.7/7.93mph 4) 0.4m - 3:35(8:54/m) 136/144bpm 34cal 6.74/7.97mph Add a comment 3.2mi, 27:39 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 121/139bpm 75cal 6.66/7.74mph 2) 1m - 8:21(8:21/m) 127/143bpm 72cal 7.18/9.48mph 3) 1m - 8:36(8:36/m) 127/140bpm 70cal 6.98/9.66mph 4) 0.19m - 1:41(8:52/m) 131/143bpm 14cal 6.77/7.89mph Add a comment	2mi, 16:33 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 121/130bpm 68cal 7.5/9.06mph 2) 1m - 8:30(8:30/m) 133/148bpm 82cal 7.06/8.56mph 3) 0.01m - 3(7:50/m) 145/145bpm 7.67/5.59mph Add a comment 2.3mi, 20:34 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 114/129bpm 68cal 6.57/7.68mph 2) 1m - 8:56(8:56/m) 124/133bpm 72cal 6.71/7.53mph 3) 0.26m - 2:29(9:42/m) 126/134bpm 21cal 6.19/6.97mph Add a comment	3.1mi, 31:31 Running - General Split Summary === 1) 1m - 9:52(9:52/m) 123/140bpm 84cal 6.08/7.51mph 2) 1m - 10:17(10:17/m) 118/134bpm 74cal 5.84/7.7mph 3) 1m - 10:18(10:18/m) 117/137bpm 64cal 5.82/6.53mph 4) 0.13m - 1:03(7:55/m) 125/137bpm 7cal 7.58/8.1mph Add a comment	0.6mi, 5:59 Running - General Split Summary === 1) 0.57m - 5:59(10:33/m) 124/151bpm 52cal 5.68/7.08mph Add a comment 10mi, 1:06:44 Running - Race Split Summary === 1) 1m - 6:18(6:18/m) 160/173bpm 76cal 9.52/9.96mph 2) 1m - 6:23(6:23/m) 169/173bpm 82cal 9.39/9.87mph 3) 1m - 6:25(6:25/m) 172/190bpm 85cal 9.34/9.75mph 4) 1m - 7:05(7:05/m) 171/185bpm 93cal 8.48/9.46mph 5) 1m - 7:10(7:10/m) 167/177bpm 91cal 8.37/9.81mph 6) 1m - 6:20(6:20/m) 163/169bpm 78cal 9.46/10.23mph 7) 1m - 6:57(6:57/m) 164/176bpm 86cal 8.63/9.81mph 8) 1m - 6:32(6:32/m) 164/170bpm 81cal 9.18/9.87mph 9) 1m - 6:40(6:40/m) 165/171bpm 82cal 9/9.83mph 10) 1m - 6:47(6:47/m) 166/173bpm 84cal 8.84/9.6mph 11) 0.02m - 6(5:28/m) 167/167bpm 1cal 10.98/9.06mph Add a comment 1.2mi, 11:00 Running - General Split Summary === 1) 1m - 8:45(8:45/m) 134/181bpm 87cal 6.86/7.51mph 2) 0.22m - 2:16(10:08/m) 141/181bpm 23cal 5.92/9.64mph Add a comment	3.1mi, 25:52 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 135/154bpm 79cal 7.56/9.14mph 2) 1m - 8:15(8:15/m) 148/184bpm 89cal 7.27/8.18mph 3) 1m - 8:39(8:39/m) 176/195bpm 117cal 6.93/7.45mph 4) 0.1m - 1:02(9:50/m) 180/184bpm 14cal 6.1/6.28mph Add a comment 3.2mi, 28:18 Running - General Split Summary === 1) 1m - 9:02(9:02/m) 160/172bpm 109cal 6.64/8.18mph 2) 1m - 8:43(8:43/m) 159/184bpm 104cal 6.89/7.81mph 3) 1m - 8:45(8:45/m) 150/175bpm 96cal 6.86/7.95mph 4) 0.19m - 1:48(9:21/m) 138/141bpm 15cal 6.42/8.27mph Add a comment
Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16	Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19
0.5mi, 4:08 Running - General Split Summary === 1) 0.52m - 4:08(7:54/m) 130/142bpm 39cal 7.6/8.29mph Add a comment 4.8mi, 32:14 Running - General Split Summary === 1) 1.3m - 7:21(5:39/m) 143/173bpm 77cal 10.61/11.79mph 2) 0.03m - 1:00(30:40/m) 148/158bpm 11cal 1.96/10.12mph 3) 0.99m - 5:30(5:34/m) 159/169bpm 65cal 10.78/11.9mph 4) 0.04m - 1:00(26:59/m) 152/164bpm 11cal 2.22/11.12mph 5) 0.72m - 4:01(5:34/m) 157/169bpm 46cal 10.79/11.12mph 6) 0.04m - 1:07(31:08/m) 152/164bpm 12cal 1.93/10.75mph 7) 0.52m - 2:54(5:34/m) 162/174bpm 34cal 10.77/11.52mph 8) 0.03m - 1:01(31:26/m) 161/168bpm 12cal 1.91/10.44mph 9) 0.4m - 2:06(5:19/m) 161/179bpm 24cal 11.27/11.96mph 10) 0.04m - 1:02(26:32/m) 157/165bpm 12cal 2.26/11.21mph 11) 0.2m - 55(4:34/m) 151/173bpm 9cal 13.12/14.42mph 12) 0.47m - 4:16(9:06/m) 138/171bpm 31cal 6.59/14.13mph Add a comment 5.4mi, 55:03 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 140/150bpm 86cal 7.31/8.81mph 2) 1m - 8:09(8:09/m) 135/141bpm 78cal 7.37/7.95mph 3) 1m - 8:15(8:15/m) 138/182bpm 79cal 7.27/7.93mph 4) 1m - 9:09(9:09/m) 137/144bpm 83cal 6.56/7.58mph 5) 1.36m - 21:17(15:39/m) 114/141bpm 90cal 3.83/15.09mph Add a comment 2.2mi, 19:02 Running - General Split Summary === 1) 1m - 8:46(8:46/m) 148/183bpm 97cal 6.85/8.18mph 2) 1m - 8:22(8:22/m) 149/166bpm 90cal 7.17/8.08mph 3) 0.23m - 1:54(8:21/m) 143/152bpm 19cal 7.18/8.14mph Add a comment	5.2mi, 42:19 Running - General Split Summary === 1) 1.06m - 8:40(8:10/m) 142/150bpm 95cal 7.35/8.27mph 2) 1m - 7:42(7:42/m) 149/158bpm 89cal 7.8/8.68mph 3) 1m - 7:50(7:50/m) 153/166bpm 91cal 7.67/8.52mph 4) 1m - 8:01(8:01/m) 158/167bpm 97cal 7.48/7.95mph 5) 1m - 8:49(8:49/m) 155/163bpm 103cal 6.81/7.91mph 6) 0.12m - 1:17(10:16/m) 156/158bpm 15cal 5.84/6.55mph Add a comment 4mi, 35:24 Running - General Split Summary === 1) 4.01m - 35:24(8:50/m) 128/159bpm 309cal 6.8/9.5mph Add a comment	0.5mi, 5:07 Running - General Split Summary === 1) 0.51m - 5:07(10:04/m) 147/185bpm 57cal 5.96/7.72mph Add a comment 3.1mi, 19:33 Running - General Split Summary === 1) 1m - 6:24(6:24/m) 153/172bpm 74cal 9.37/11.44mph 2) 1m - 6:12(6:12/m) 160/178bpm 76cal 9.68/10.98mph 3) 1m - 6:18(6:18/m) 169/181bpm 80cal 9.53/11.29mph 4) 0.11m - 39(6:07/m) 178/180bpm 9cal 9.81/9.66mph Add a comment 0.6mi, 5:01 Running - General Split Summary === 1) 0.62m - 5:01(8:05/m) 132/140bpm 49cal 7.42/9.46mph Add a comment 3.2mi, 28:15 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 132/145bpm 90cal 6.44/7.47mph 2) 1m - 8:48(8:48/m) 125/157bpm 70cal 6.82/9.06mph 3) 1m - 8:17(8:17/m) 129/148bpm 68cal 7.25/10.62mph 4) 0.19m - 1:51(9:47/m) 135/146bpm 17cal 6.14/7.39mph Add a comment	2mi, 17:02 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 137/158bpm 84cal 7.39/8.35mph 2) 1m - 8:49(8:49/m) 154/170bpm 104cal 6.8/7.83mph 3) 0.01m - 6(16:47/m) 155/156bpm 1cal 3.58/5.38mph Add a comment 3.2mi, 28:58 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 118/139bpm 72cal 6.57/7.93mph 2) 1m - 9:02(9:02/m) 124/136bpm 74cal 6.65/7.85mph 3) 1m - 8:51(8:51/m) 127/134bpm 73cal 6.78/7.35mph 4) 0.2m - 1:58(9:50/m) 126/132bpm 14cal 6.1/6.97mph Add a comment	1.7mi, 23:26 Running - General Split Summary === 1) 1m - 15:24(15:24/m) 121/149bpm 124cal 3.89/9.08mph 2) 0.67m - 8:02(11:55/m) 118/143bpm 53cal 5.04/10.12mph Add a comment 0.2mi, 1:48 Running - General Split Summary === 1) 0.21m - 1:48(8:44/m) 123/131bpm 15cal 6.87/7.12mph Add a comment 3.1mi, 24:11 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 142/159bpm 89cal 7.21/8.1mph 2) 1m - 7:41(7:41/m) 143/151bpm 83cal 7.8/10.48mph 3) 1m - 7:36(7:36/m) 144/164bpm 79cal 7.9/9.87mph 4) 0.1m - 35(5:32/m) 162/167bpm 6cal 10.83/11.23mph Add a comment 0.6mi, 5:48 Running - General Split Summary === 1) 0.63m - 5:48(9:14/m) 125/131bpm 51cal 6.51/7.68mph Add a comment	1.1mi, 10:02 Running - General Split Summary === 1) 1m - 9:01(9:01/m) 132/157bpm 87cal 6.65/7.95mph 2) 0.12m - 1:01(8:33/m) 134/142bpm 10cal 7.02/6.97mph Add a comment 2.9mi, 16:37 Running - General Split Summary === 1) 1m - 5:31(5:31/m) 166/181bpm 68cal 10.88/13.48mph 2) 1m - 5:57(5:57/m) 178/185bpm 82cal 10.1/11.54mph 3) 0.89m - 5:10(5:47/m) 179/188bpm 73cal 10.36/11.27mph Add a comment 1.7mi, 14:26 Running - General Split Summary === 1) 1m - 8:08(8:08/m) 135/147bpm 81cal 7.38/9.16mph 2) 0.66m - 6:18(9:31/m) 128/148bpm 53cal 6.31/12.44mph Add a comment	-

2019	Date	Result	WAVA
Doncaster Town Centre 5K	10 Jul	17:53	77.48%
Askern 10k	15 May	36:58	78.02%
2018	Date	Result	WAVA
Percy Pud 10k	2 Dec	37:05	77.19%
Leeds Abbey Dash	4 Nov	37:18	76.74%
Great North Run	9 Sep	1:29:42	69.32%
Doncaster Town Centre 5K	18 Jul	17:45	77.48%
North Lincolnshire Half Marathon	6 May	1:25:00	73.15%
Sheffield Half Marathon	8 Apr	1:26:14	71.54%
English National XC Championships (Men)	24 Feb	59:03	58.06%
Dewsbury 10K	4 Feb	37:45	75.26%
Yorkshire cross country champs	6 Jan	44:46	63.46%
2017	Date	Result	WAVA
Leeds Abbey Dash	5 Nov	37:32	75.69%
Worksop Half Marathon	29 Oct	1:27:13	70.73%
Doncaster Town Centre 5K	12 Jul	18:09	75.20%
Damflask Relays	27 Jun	21:49	74.51%
Round Sheffield Run	25 Jun	1:23:10	70.19%
Sedgefield parkrun	27 May	19:26	70.24%
Askern 10KM	17 May	37:46	75.22%
North Lincolnshire Half Marathon	7 May	1:25:52	71.84%
Sheffield Half Marathon	9 Apr	1:32:54	65.88%
Norton 9	5 Mar	58:39	70.56%
Darlington South Park parkrun	18 Feb	19:00	71.31%
Dewsbury 10K	5 Feb	38:55	72.46%
2016	Date	Result	WAVA
Percy Pud 10k	4 Dec	38:12	73.82%
Leeds Abbey Dash	6 Nov	38:56	72.43%
Worksop Half Marathon	30 Oct	1:28:19	69.30%
Darlington South Park parkrun	22 Oct	19:14	70.45%
Robin Hood Half Marathon	25 Sep	1:28:55	68.84%
Sedgefield parkrun	3 Sep	20:12	67.07%
Brecon 10 Mile	7 Aug	1:07:36	68.28%
Darlington South Park parkrun	30 Jul	19:57	67.91%
Doncaster Town Centre 5K	13 Jul	18:31	73.17%
Damflask Relays	28 Jun	22:12	72.68%
Round Sheffield Run	26 Jun	1:29:48	64.50%
Newton Aycliffe 10k	19 Jun	42:05	67.01%
Askern 10KM	18 May	38:48	72.68%
Sheffield Half Marathon	10 Apr	1:28:17	68.80%
Darlington South Park parkrun	2 Apr	19:05	70.47%
Darlington South Park parkrun	13 Feb	19:17	69.74%
Hillsborough parkrun	6 Feb	20:26	65.82%
2015	Date	Result	WAVA
Percy Pud 10k	6 Dec	39:21	71.14%
Leeds Abbey Dash	15 Nov	39:25	71.02%
Derby City Half Marathon	11 Oct	1:27:33	69.37%
Great Yorkshire Run	27 Sep	40:03	69.89%
Great North Run	13 Sep	1:35:48	63.40%
Sedgefield parkrun	29 Aug	20:52	64.45%
Hackworth parkrun	8 Aug	20:13	66.52%
Doncaster Town Centre 5K	15 Jul	18:36	72.30%
Sheffield Hallam parkrun	11 Jul	19:27	69.15%
Darlington South Park parkrun	27 Jun	19:18	69.68%
Sheffield Trail Rush	24 May	2:01:46	57.11%
Darlington South Park parkrun	16 May	19:25	69.26%
Sheffield Half Marathon	12 Apr	1:38:12	61.41%
Sheffield Varsity 10k	15 Mar	42:51	64.85%
Dewsbury 10K	1 Feb	39:49	69.79%
Darlington South Park parkrun	3 Jan	19:57	66.92%
2014	Date	Result	WAVA
Percy Pud 10k	7 Dec	40:00	69.47%
Leeds Abbey Dash	16 Nov	39:48	69.82%
Darlington South Park parkrun	8 Nov	19:47	67.49%
Worksop Half Marathon	26 Oct	1:30:47	66.42%
Bupa Great Yorkshire Run	28 Sep	41:26	67.07%
Great North Run	7 Sep	1:33:55	64.21%
Darlington 10k	10 Aug	39:44	69.94%
Doncaster Town Centre 5K	16 Jul	19:10	69.66%
Sheffield Hallam Park Run	31 May	19:40	67.89%
South Yorkshire Road League 4 - Worsborough	14 May	32:44	67.42%
South Yorkshire Road League 3 - Low Bradfield	30 Apr	32:00	68.97%
Dewsbury 10K	2 Feb	40:50	67.59%
2013	Date	Result	WAVA
Percy Pud 10k	1 Dec	39:57	69.08%
Leeds Abbey Dash	17 Nov	39:39	69.60%
Great Yorkshire Run	29 Sep	40:00	68.99%
Sedgefield parkrun	24 Aug	20:18	65.32%
Darlington 10k	11 Aug	39:40	69.57%
Doncaster Town Centre 5K	17 Jul	19:10	69.18%
Newton Aycliffe 10k	16 Jun	42:14	65.35%
Great Manchester Run	26 May	40:59	67.34%
Sheffield Half Marathon	12 May	1:28:35	67.67%
Sheffield Lord Mayor's 10k	21 Apr	40:30	68.14%
South Yorkshire Road League 2 Penistone	17 Apr	27:14	67.20%
Ferriby 10	27 Jan	1:09:06	65.03%
2012	Date	Result	WAVA
Percy Pud 10k	2 Dec	38:46	70.76%
Sheffield Hallam parkrun	24 Nov	19:45	66.73%
Leeds Abbey Dash	18 Nov	38:32	71.19%
Worksop Half Marathon	28 Oct	1:28:03	67.76%
Great Yorkshire Run	2 Sep	39:38	69.21%
Sheffield Hallam Parkrun	28 Jul	19:10	68.76%
Gosforth 10	13 Jun	1:05:04	69.06%
Sheffield Half Marathon	27 May	1:32:35	64.44%
Doncaster 10k	13 May	39:49	68.89%
Sheffield Lord Mayor's 10k	22 Apr	39:36	69.27%
Dronfield 10km	11 Mar	41:03	66.47%
Dewsbury 10k	5 Feb	39:41	68.76%
2011	Date	Result	WAVA
Percy Pud 10K	4 Dec	40:09	67.96%
Leeds Abbey Dash	20 Nov	39:26	69.20%
BUPA Great Yorkshire Run	9 Oct	41:52	65.17%
Great North Run	18 Sep	1:27:29	67.96%
Gosforth 10K	6 Sep	40:50	66.82%
Gosforth 10	15 Jun	1:07:34	66.21%
Sheffield Half Marathon	8 May	1:34:41	62.79%
Sheffield Hallam parkrun	5 Mar	20:14	64.50%
Dewsbury 10k	6 Feb	44:50	60.59%
2010	Date	Result	WAVA
Great Yorkshire Run	5 Sep	42:25	64.04%
Sheffield Hallam Park Run	28 Aug	20:28	63.76%
Gosforth 10	16 Jun	1:07:38	65.92%
Raby Castle 10K	30 May	43:19	62.71%
Rother Valley 10k	15 May	40:54	66.41%
Sheffield Half Marathon	25 Apr	1:30:14	65.73%
Dronfield 10K	21 Mar	41:36	65.05%
Dewsbury 10K	7 Feb	40:38	66.60%
2009	Date	Result	WAVA
Percy Pud 10k	6 Dec	39:55	67.79%
Leeds Abbey Dash	22 Nov	40:19	67.12%
After Adoption Hyde Park 10k	15 Nov	42:47	63.25%
Great North Run	20 Sep	1:32:56	63.74%
Great Yorkshire Run	6 Sep	41:54	64.58%
Askern 10	9 Aug	1:12:27	61.40%
Sheffield Half Marathon	26 Apr	1:34:44	62.53%
Ferriby 10	25 Jan	1:13:00	60.85%
2008	Date	Result	WAVA
Sheffield Lord Mayor's 10K	16 Mar	41:37	64.68%
2007	Date	Result	WAVA
Leeds Abbey Dash	25 Nov	42:40	63.09%
Great Yorkshire Run	9 Sep	44:45	60.15%
Barlow 10K	13 Jul		0.00%
Moorclose 10K Workington	15 May	44:31	60.47%
Rother Valley 10k	28 Apr	48:00	56.08%

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