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geordieNdog M40

About

Race Times

All Races

Mileage

Training

Blog

City of Salisbury A & RC

Races
53
Miles
4660
Miles
6
WAVA
70.75%
5k
19:48
5M
33:00
10k
40:06
10M
1:07:08
Half
1:27:59
20M
3:02:53
Mara
3:16:26
50k
5:06:59

About Me

Aspiring upstart - first parkrun on 28th May 2016 having never ran 5k in my life....it all went from there...

Race Standard

Hyena (56)

Planned Races
22nd Sep 19	Solent Half Marathon
13th Oct 19	Burton Marathon
3rd Nov 19	Hayling 10 mile
17th Nov 19	Gosport Half Marathon
1st Dec 19	Victory 5
12th Jan 20	Stubbington 10k
5th Apr 20	Greater Manchester Marathon
13th Jun 20	Endure24 24 hour

Best Badges

This user has collected 84 badges.

See available badges

Groups

This user is a member of Abingdon 2018 Runners, Conquercise Game, FetchPoint Game, Garmin Forerunners, New Fetch Game, Run The Sum 2018, Sub 3:15 Marathon, Sub 40 10K, Ultramarathoners, UTMOST

2019 Targets

RUN
1500

Set your targets for 2019

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Twitter Feed

RT @COSalisburyARC: #seaofblue at the #Overton5 today with 100plus cosarc runners! Thanks to all at @OvertonHarriers for organising a great…

6:34pm, 1st Sep 2019
RT @SpireFM: SALISBURY: What a great run! https://t.co/4uDXPcfW1Y

10:40pm, 31st Aug 2019

Buddies

Dist	Races	PB	WB	2016	2017	2018	2019
5km	4	19:48 6:22/mi	68.43	21:39 61.67	20:27 65.76	19:48 68.43
5mi	5	33:00 6:36/mi	67.82		33:13 66.93	33:00 67.37	33:16 67.82
10km	13	40:06 6:27/mi	70.33		43:57 63.69	40:06 70.33	50:07 56.69
10mi	6	1:07:08 6:43/mi	68.75		1:10:53 64.62	1:07:08 68.75	1:17:27 60.06
13.1mi	16	1:27:59 6:43/mi	70.75	1:48:11 58.41	1:34:11 64.49	1:27:59 70.75	2:44:34 37.49
21.1km	1	1:49:06 8:19/mi	56.59				1:49:06 56.59
20mi	1	3:02:53 9:09/mi	51.90			3:02:53 51.90
26.2mi	4	3:16:26 7:30/mi	64.63		3:45:01 56.02	3:16:26 64.63	4:33:53 46.35
50km	1	5:06:59 9:53/mi	49.04			5:06:59 49.04
69mi	1	14:27:01 12:34/mi	38.88				14:27:01 38.88

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	41	50	22	139	191	173	185	169	126	0	0	0	1095
2019	0	0	6	0	0	0	0	0	0	0	0	0	6
2018	121	194	258	220	192	86	136	191	235	188	117	16	1954
2017	76	49	133	98	99	138	157	146	102	125	119	56	1298
2016	0	0	0	0	3	8	21	38	63	75	60	44	313

Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26	Tue 27th Aug Aug 27
3.8mi, 31:46 Running - Hill Work Split Summary === 1) 1m - 8:28(8:28/m) 126/140bpm 99cal 7.08/7.68mph 2) 0.34m - 2:49(8:16/m) 139/142bpm 39cal 7.26/7.76mph 3) 0.05m - 15(5:33/m) 145/150bpm 3cal 10.82/11.98mph 4) 0.08m - 42(9:23/m) 149/154bpm 9cal 6.4/11.65mph 5) 0.04m - 15(6:01/m) 143/149bpm 3cal 9.96/12.59mph 6) 0.07m - 43(10:13/m) 150/154bpm 10cal 5.87/10.94mph 7) 0.04m - 15(6:32/m) 145/151bpm 3cal 9.19/12.82mph 8) 0.07m - 45(10:28/m) 152/157bpm 11cal 5.74/11.31mph 9) 0.04m - 15(6:16/m) 145/150bpm 3cal 9.57/12.21mph 10) 0.07m - 42(10:32/m) 152/156bpm 10cal 5.7/11mph 11) 0.05m - 15(5:33/m) 148/154bpm 3cal 10.8/13.78mph 12) 0.07m - 46(10:14/m) 156/160bpm 11cal 5.87/12.92mph 13) 0.04m - 15(6:19/m) 149/154bpm 3cal 9.5/12.15mph 14) 0.07m - 48(10:54/m) 151/158bpm 11cal 5.5/11.15mph 15) 0.04m - 15(5:56/m) 148/152bpm 3cal 10.11/12.15mph 16) 0.07m - 46(10:18/m) 154/158bpm 11cal 5.83/11.35mph 17) 0.04m - 15(6:14/m) 150/154bpm 3cal 9.62/12.59mph 18) 0.07m - 45(10:28/m) 156/160bpm 10cal 5.73/11.35mph 19) 0.04m - 15(5:48/m) 151/154bpm 3cal 10.33/12.25mph 20) 0.07m - 46(10:50/m) 156/160bpm 11cal 5.54/11.69mph 21) 0.05m - 15(5:15/m) 152/156bpm 3cal 11.44/13.13mph 22) 0.07m - 42(10:36/m) 159/163bpm 10cal 5.66/12.9mph 23) 1m - 7:47(7:47/m) 149/170bpm 110cal 7.71/12.75mph 24) 0.34m - 2:47(8:12/m) 145/147bpm 37cal 7.31/7.66mph Add a comment	6.3mi, 51:23 Running - General Split Summary === 1) 1m - 8:39(8:39/m) 132/151bpm 112cal 6.94/8.01mph 2) 1m - 8:27(8:27/m) 138/146bpm 116cal 7.1/8.08mph 3) 1m - 8:00(8:00/m) 132/137bpm 93cal 7.5/8.18mph 4) 1m - 8:19(8:19/m) 139/152bpm 106cal 7.21/8.31mph 5) 1m - 7:58(7:58/m) 141/148bpm 104cal 7.53/9.18mph 6) 1m - 8:04(8:04/m) 142/144bpm 107cal 7.44/8.16mph 7) 0.25m - 1:56(7:38/m) 147/150bpm 27cal 7.87/8.14mph Add a comment	4.3mi, 39:54 Running - Recovery Run Split Summary === 1) 1m - 9:22(9:22/m) 121/131bpm 106cal 6.41/6.82mph 2) 1m - 9:05(9:05/m) 124/135bpm 100cal 6.6/6.82mph 3) 1m - 9:28(9:28/m) 126/136bpm 104cal 6.34/6.49mph 4) 1m - 9:32(9:32/m) 125/135bpm 98cal 6.29/6.72mph 5) 0.25m - 2:27(9:45/m) 125/129bpm 23cal 6.15/6.7mph Add a comment	3mi, 22:53 Running - General Split Summary === 1) 1m - 7:45(7:45/m) 150/158bpm 116cal 7.75/9.04mph 2) 1m - 7:26(7:26/m) 159/161bpm 117cal 8.07/8.75mph 3) 1m - 7:36(7:36/m) 161/164bpm 123cal 7.89/8.5mph 4) 0.01m - 6(9:03/m) 161/161bpm 1cal 6.63/6.93mph Add a comment 3.1mi, 21:23 Running - Tempo Split Summary === 1) 1m - 7:07(7:07/m) 134/150bpm 95cal 8.43/9.46mph 2) 1m - 6:50(6:50/m) 153/158bpm 105cal 8.78/9.25mph 3) 1m - 6:45(6:45/m) 160/165bpm 107cal 8.89/10.6mph 4) 0.12m - 40(5:51/m) 166/167bpm 11cal 10.27/10.29mph Add a comment	18.1mi, 2:34:47 Running - Long Run Split Summary === 1) 1m - 8:49(8:49/m) 126/138bpm 109cal 6.8/7.18mph 2) 1m - 9:01(9:01/m) 137/147bpm 120cal 6.65/7.12mph 3) 1m - 8:34(8:34/m) 130/136bpm 99cal 7/7.49mph 4) 1m - 8:30(8:30/m) 132/141bpm 101cal 7.06/7.83mph 5) 1m - 8:48(8:48/m) 136/142bpm 108cal 6.82/7.1mph 6) 1m - 8:39(8:39/m) 134/141bpm 97cal 6.94/7.14mph 7) 1m - 8:34(8:34/m) 132/141bpm 90cal 7/7.66mph 8) 1m - 8:38(8:38/m) 132/134bpm 79cal 6.94/7.16mph 9) 1m - 8:34(8:34/m) 133/137bpm 83cal 7.01/7.35mph 10) 1m - 8:47(8:47/m) 134/138bpm 94cal 6.83/7.35mph 11) 1m - 8:37(8:37/m) 135/139bpm 84cal 6.97/7.18mph 12) 1m - 8:52(8:52/m) 136/138bpm 89cal 6.76/7.22mph 13) 1m - 8:26(8:26/m) 137/140bpm 88cal 7.11/7.31mph 14) 1m - 8:08(8:08/m) 141/151bpm 94cal 7.38/8.08mph 15) 1m - 8:19(8:19/m) 144/147bpm 102cal 7.22/7.51mph 16) 1m - 8:19(8:19/m) 144/146bpm 99cal 7.21/7.24mph 17) 1m - 8:31(8:31/m) 147/151bpm 109cal 7.04/7.12mph 18) 1m - 8:05(8:05/m) 147/150bpm 95cal 7.42/7.62mph 19) 0.09m - 35(6:46/m) 154/157bpm 8cal 8.87/9mph Add a comment	-	8mi, 1:05:08 Running - General Split Summary === 1) 1m - 8:38(8:38/m) 130/139bpm 109cal 6.95/7.89mph 2) 1m - 8:12(8:12/m) 142/146bpm 116cal 7.32/7.95mph 3) 1m - 7:57(7:57/m) 140/145bpm 111cal 7.55/7.76mph 4) 1m - 8:08(8:08/m) 143/148bpm 113cal 7.38/7.93mph 5) 1m - 8:04(8:04/m) 137/144bpm 99cal 7.43/7.53mph 6) 1m - 8:12(8:12/m) 148/158bpm 116cal 7.31/7.56mph 7) 1m - 8:14(8:14/m) 149/159bpm 113cal 7.29/7.66mph 8) 1m - 7:37(7:37/m) 143/150bpm 95cal 7.89/10.08mph 9) 0.01m - 5(6:26/m) 151/151bpm 1cal 9.32/8.14mph Add a comment
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	Mon 2nd Sep Sep 2	Tue 3rd Sep Sep 3
1.7mi, 14:22 Running - Recovery Run Split Summary === 1) 1m - 8:16(8:16/m) 143/150bpm 118cal 7.26/8.35mph 2) 0.72m - 6:05(8:31/m) 148/155bpm 90cal 7.05/7.41mph Add a comment 5mi, 45:02 Running - Recovery Run Split Summary === 1) 1m - 8:47(8:47/m) 140/148bpm 122cal 6.84/8.31mph 2) 1m - 8:56(8:56/m) 143/148bpm 125cal 6.71/8.01mph 3) 1m - 8:54(8:54/m) 145/148bpm 124cal 6.75/7.51mph 4) 1m - 9:32(9:32/m) 145/158bpm 127cal 6.29/6.99mph 5) 1m - 8:33(8:33/m) 149/159bpm 120cal 7.02/7.87mph 6) 0.04m - 20(8:30/m) 138/139bpm 3cal 7.06/7.47mph Add a comment 0.9mi, 7:49 Running - Recovery Run Split Summary === 1) 0.87m - 7:49(8:58/m) 135/142bpm 105cal 6.7/7.35mph Add a comment 5.9mi, 53:03 Running - Intervals Split Summary === 1) 1m - 8:36(8:36/m) 124/138bpm 100cal 6.98/8.16mph 2) 0.38m - 3:28(9:06/m) 140/161bpm 47cal 6.59/7.66mph 3) 0.25m - 1:21(5:26/m) 154/165bpm 20cal 11.05/12.29mph 4) 0.23m - 3:00(13:16/m) 131/165bpm 31cal 4.52/10.54mph 5) 0.25m - 1:22(5:29/m) 151/163bpm 19cal 10.96/12.86mph 6) 0.26m - 3:00(11:35/m) 135/164bpm 35cal 5.18/10.29mph 7) 0.25m - 1:24(5:39/m) 152/165bpm 20cal 10.62/11.31mph 8) 0.23m - 3:00(13:08/m) 134/166bpm 31cal 4.57/11.17mph 9) 0.25m - 1:31(6:06/m) 148/161bpm 21cal 9.84/10.62mph 10) 0.22m - 3:00(13:34/m) 131/161bpm 30cal 4.42/10.65mph 11) 0.25m - 1:28(5:54/m) 144/163bpm 18cal 10.17/11.25mph 12) 0.24m - 3:00(12:30/m) 132/164bpm 30cal 4.8/10.69mph 13) 0.25m - 1:30(6:03/m) 148/161bpm 20cal 9.92/11.9mph 14) 0.19m - 3:00(15:35/m) 126/163bpm 27cal 3.85/11.77mph 15) 0.25m - 1:24(5:38/m) 148/164bpm 18cal 10.67/12.5mph 16) 0.26m - 3:00(11:42/m) 135/166bpm 31cal 5.13/12.08mph 17) 0m - 1(29:47/m) 135/166bpm 31cal 2.01/12.08mph 18) 1m - 9:01(9:01/m) 135/147bpm 97cal 6.66/7.31mph 19) 0.1m - 55(9:10/m) 137/140bpm 11cal 6.54/6.57mph Add a comment	5.1mi, 48:36 Running - Recovery Run Split Summary === 1) 1m - 9:48(9:48/m) 125/135bpm 113cal 6.12/6.89mph 2) 1m - 9:11(9:11/m) 129/137bpm 111cal 6.53/6.87mph 3) 1m - 9:39(9:39/m) 128/136bpm 102cal 6.22/7.58mph 4) 1m - 10:01(10:01/m) 130/138bpm 106cal 5.99/6.7mph 5) 1m - 9:07(9:07/m) 129/141bpm 99cal 6.58/8.04mph 6) 0.1m - 51(8:23/m) 139/141bpm 11cal 7.15/7.37mph Add a comment	-	3.1mi, 34:57 Running - Recovery Run Split Summary === 1) 1m - 11:18(11:18/m) 141/153bpm 153cal 5.31/10.42mph 2) 1m - 11:18(11:18/m) 132/153bpm 120cal 5.31/6.32mph 3) 1m - 11:36(11:36/m) 131/144bpm 118cal 5.17/5.76mph 4) 0.08m - 45(9:33/m) 135/141bpm 8cal 6.28/8.22mph Add a comment	5mi, 33:16 Running - Race Split Summary === 1) 1m - 6:32(6:32/m) 161/169bpm 102cal 9.18/11.75mph 2) 1m - 6:39(6:39/m) 167/169bpm 110cal 9.02/10.21mph 3) 1m - 6:51(6:51/m) 170/172bpm 115cal 8.77/9.81mph 4) 1m - 7:01(7:01/m) 169/173bpm 117cal 8.56/9.56mph 5) 0.99m - 6:13(6:16/m) 170/177bpm 105cal 9.57/15.51mph Add a comment	-	8mi, 1:05:38 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 131/144bpm 107cal 7.04/8.29mph 2) 1m - 8:13(8:13/m) 139/143bpm 115cal 7.3/7.58mph 3) 1m - 8:03(8:03/m) 143/149bpm 112cal 7.46/7.78mph 4) 1m - 8:17(8:17/m) 147/151bpm 116cal 7.24/7.87mph 5) 1m - 8:16(8:16/m) 148/152bpm 115cal 7.26/7.47mph 6) 1m - 8:09(8:09/m) 153/160bpm 116cal 7.36/8.41mph 7) 1m - 8:00(8:00/m) 151/158bpm 113cal 7.49/8.08mph 8) 1m - 8:05(8:05/m) 153/158bpm 114cal 7.43/7.6mph 9) 0.01m - 3(6:11/m) 157/158bpm 9.72/7.78mph Add a comment
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	Mon 9th Sep Sep 9	Tue 10th Sep Sep 10
2mi, 14:35 Running - Tempo Split Summary === 1) 1m - 7:33(7:33/m) 142/156bpm 106cal 7.95/9.16mph 2) 1m - 7:01(7:01/m) 159/168bpm 108cal 8.55/9.43mph 3) 0m - 1(6:31/m) 167/167bpm 9.2/8.75mph Add a comment 6.1mi, 47:46 Running - Fartleks Split Summary === 1) 1m - 8:52(8:52/m) 128/139bpm 106cal 6.77/7.37mph 2) 0.31m - 2:43(8:52/m) 138/144bpm 37cal 6.77/7.47mph 3) 1m - 6:55(6:55/m) 151/161bpm 103cal 8.67/9.5mph 4) 1m - 8:15(8:15/m) 148/159bpm 117cal 7.27/8.72mph 5) 0.02m - 12(8:17/m) 149/150bpm 2cal 7.25/7.43mph 6) 1m - 7:09(7:09/m) 159/164bpm 110cal 8.39/9.29mph 7) 0.02m - 11(7:57/m) 162/163bpm 2cal 7.55/8.25mph 8) 0.45m - 3:41(8:09/m) 158/163bpm 56cal 7.36/8.14mph 9) 0.51m - 3:29(6:52/m) 163/167bpm 55cal 8.73/9.56mph 10) 0.81m - 6:20(7:49/m) 161/168bpm 98cal 7.68/9.98mph Add a comment	11.1mi, 1:32:36 Running - Medium Long Run Split Summary === 1) 1m - 8:48(8:48/m) 131/139bpm 111cal 6.81/7.6mph 2) 1m - 8:17(8:17/m) 142/150bpm 115cal 7.25/7.51mph 3) 1m - 8:18(8:18/m) 140/143bpm 113cal 7.22/7.6mph 4) 1m - 8:19(8:19/m) 140/151bpm 111cal 7.21/7.51mph 5) 1m - 8:13(8:13/m) 141/147bpm 107cal 7.3/7.62mph 6) 1m - 8:30(8:30/m) 141/144bpm 106cal 7.06/7.62mph 7) 1m - 8:32(8:32/m) 144/147bpm 110cal 7.04/7.62mph 8) 1m - 8:12(8:12/m) 149/154bpm 112cal 7.31/8.47mph 9) 1m - 8:24(8:24/m) 148/150bpm 111cal 7.14/7.62mph 10) 1m - 8:37(8:37/m) 152/158bpm 123cal 6.97/7.95mph 11) 1m - 7:47(7:47/m) 155/160bpm 111cal 7.71/8.08mph 12) 0.1m - 39(6:39/m) 161/163bpm 9cal 9.03/10.1mph Add a comment	-	1.2mi, 13:47 Running - Recovery Run Split Summary === 1) 1m - 11:23(11:23/m) 134/139bpm 141cal 5.27/11.02mph 2) 0.23m - 2:24(10:25/m) 137/148bpm 31cal 5.76/7.08mph Add a comment 3.1mi, 20:00 Running - Tempo Split Summary === 1) 1m - 6:34(6:34/m) 150/161bpm 92cal 9.13/10.25mph 2) 1m - 6:28(6:28/m) 164/167bpm 98cal 9.28/10.04mph 3) 1m - 6:27(6:27/m) 168/171bpm 103cal 9.29/9.87mph 4) 0.1m - 31(5:23/m) 171/172bpm 8cal 11.16/12.21mph Add a comment	13.3mi, 2:44:38 Running - Race Split Summary === 1) 1m - 11:33(11:33/m) 125/132bpm 117cal 5.19/6.03mph 2) 1m - 11:23(11:23/m) 126/133bpm 105cal 5.27/5.61mph 3) 1m - 11:33(11:33/m) 125/132bpm 108cal 5.19/5.8mph 4) 1m - 11:52(11:52/m) 124/129bpm 109cal 5.05/5.51mph 5) 1m - 12:22(12:22/m) 122/127bpm 109cal 4.85/5.91mph 6) 1m - 12:01(12:01/m) 121/125bpm 101cal 4.99/5.61mph 7) 1m - 11:49(11:49/m) 121/125bpm 100cal 5.08/5.32mph 8) 1m - 11:55(11:55/m) 120/131bpm 100cal 5.03/6.18mph 9) 1m - 12:33(12:33/m) 123/130bpm 107cal 4.78/5.66mph 10) 1m - 12:50(12:50/m) 120/123bpm 104cal 4.68/5.16mph 11) 1m - 14:21(14:21/m) 120/127bpm 110cal 4.18/5.57mph 12) 1m - 14:44(14:44/m) 113/122bpm 100cal 4.07/5.47mph 13) 1m - 12:15(12:15/m) 120/125bpm 102cal 4.9/5.55mph 14) 0.28m - 3:24(12:00/m) 124/134bpm 30cal 5/6.03mph Add a comment 6mi, 1:09:31 Running - Recovery Run Split Summary === 1) 1m - 12:00(12:00/m) 146/158bpm 166cal 5/5.97mph 2) 1m - 11:40(11:40/m) 159/168bpm 178cal 5.14/5.55mph 3) 1m - 11:30(11:30/m) 161/171bpm 176cal 5.22/5.57mph 4) 1m - 11:38(11:38/m) 177/186bpm 206cal 5.16/5.55mph 5) 1m - 11:25(11:25/m) 175/182bpm 198cal 5.25/5.59mph 6) 1m - 11:16(11:16/m) 167/183bpm 180cal 5.32/5.91mph 7) 0m - 2(13:20/m) 164/164bpm 4.5/5.63mph Add a comment	-	8mi, 1:08:51 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 122/135bpm 94cal 6.8/7.31mph 2) 1m - 8:36(8:36/m) 128/132bpm 98cal 6.97/7.24mph 3) 1m - 8:29(8:29/m) 130/136bpm 97cal 7.07/7.49mph 4) 1m - 8:35(8:35/m) 133/139bpm 101cal 6.99/7.18mph 5) 1m - 8:40(8:40/m) 132/135bpm 98cal 6.92/7.1mph 6) 1m - 8:42(8:42/m) 137/148bpm 102cal 6.9/7.93mph 7) 1m - 8:20(8:20/m) 136/142bpm 96cal 7.2/7.87mph 8) 1m - 8:21(8:21/m) 138/153bpm 96cal 7.19/8.08mph 9) 0.04m - 17(7:16/m) 151/152bpm 4cal 8.25/9.29mph Add a comment
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	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
9mi, 1:17:08 Running - General Split Summary === 1) 1m - 8:53(8:53/m) 135/151bpm 120cal 6.75/7.91mph 2) 1m - 8:34(8:34/m) 139/147bpm 119cal 7/8.33mph 3) 1m - 8:40(8:40/m) 142/145bpm 120cal 6.92/7.49mph 4) 1m - 8:36(8:36/m) 142/145bpm 118cal 6.98/7.16mph 5) 1m - 8:37(8:37/m) 144/149bpm 118cal 6.97/7.16mph 6) 1m - 8:34(8:34/m) 143/147bpm 112cal 7/7.39mph 7) 1m - 8:27(8:27/m) 146/149bpm 114cal 7.11/7.53mph 8) 1m - 8:21(8:21/m) 147/151bpm 112cal 7.18/7.35mph 9) 1m - 8:24(8:24/m) 149/156bpm 116cal 7.14/7.49mph 10) 0m - 2(7:35/m) 155/155bpm 7.91/7.16mph Add a comment 6.2mi, 49:25 Running - Intervals Split Summary === 1) 0.89m - 7:35(8:28/m) 126/133bpm 86cal 7.08/7.51mph 2) 1m - 6:20(6:20/m) 157/162bpm 96cal 9.47/9.58mph 3) 0.19m - 3:00(15:23/m) 131/162bpm 30cal 3.9/9.02mph 4) 1m - 6:29(6:29/m) 157/163bpm 95cal 9.26/19.08mph 5) 0.18m - 3:00(17:08/m) 129/163bpm 25cal 3.5/9.46mph 6) 1m - 6:41(6:41/m) 157/164bpm 98cal 8.97/9.56mph 7) 0.19m - 3:00(15:49/m) 131/163bpm 26cal 3.79/9.62mph 8) 1m - 6:38(6:38/m) 157/164bpm 98cal 9.03/10.4mph 9) 0.23m - 3:00(13:15/m) 134/164bpm 25cal 4.53/10.46mph 10) 0.48m - 3:42(7:46/m) 149/154bpm 48cal 7.73/7.93mph Add a comment	5.1mi, 49:06 Running - Recovery Run Split Summary === 1) 1m - 9:50(9:50/m) 123/131bpm 112cal 6.1/6.74mph 2) 1m - 9:23(9:23/m) 129/135bpm 110cal 6.4/6.78mph 3) 1m - 9:59(9:59/m) 128/135bpm 108cal 6.01/6.68mph 4) 1m - 10:03(10:03/m) 132/141bpm 112cal 5.97/6.49mph 5) 1m - 9:16(9:16/m) 132/138bpm 100cal 6.48/6.91mph 6) 0.07m - 36(9:03/m) 135/137bpm 6cal 6.63/6.76mph Add a comment	6.2mi, 50:15 Running - General Split Summary === 1) 1m - 8:23(8:23/m) 131/141bpm 106cal 7.16/7.49mph 2) 1m - 8:17(8:17/m) 133/141bpm 108cal 7.24/7.81mph 3) 1m - 8:08(8:08/m) 137/139bpm 110cal 7.38/7.66mph 4) 1m - 8:11(8:11/m) 139/143bpm 111cal 7.33/7.74mph 5) 1m - 8:13(8:13/m) 141/144bpm 111cal 7.31/7.66mph 6) 1m - 7:53(7:53/m) 143/154bpm 107cal 7.61/8.45mph 7) 0.16m - 1:10(7:26/m) 149/154bpm 17cal 8.08/8.22mph Add a comment	3.1mi, 24:34 Running - General Split Summary === 1) 1m - 8:16(8:16/m) 135/145bpm 111cal 7.25/10.33mph 2) 1m - 7:42(7:42/m) 148/152bpm 115cal 7.79/8.2mph 3) 1m - 7:44(7:44/m) 153/160bpm 117cal 7.76/8.14mph 4) 0.12m - 51(6:56/m) 159/161bpm 13cal 8.65/8.52mph Add a comment 3.1mi, 25:38 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 138/151bpm 115cal 7.12/8.6mph 2) 1m - 8:14(8:14/m) 146/148bpm 119cal 7.29/7.56mph 3) 1m - 8:18(8:18/m) 150/154bpm 122cal 7.23/9.75mph 4) 0.09m - 40(7:11/m) 156/161bpm 9cal 8.34/11.27mph Add a comment 6.3mi, 47:04 Running - Marathon Pace Split Summary === 1) 1m - 8:20(8:20/m) 135/143bpm 112cal 7.2/7.93mph 2) 1m - 7:26(7:26/m) 150/155bpm 111cal 8.08/8.7mph 3) 1m - 7:16(7:16/m) 149/153bpm 109cal 8.25/8.56mph 4) 1m - 7:10(7:10/m) 150/162bpm 106cal 8.38/11.9mph 5) 1m - 7:14(7:14/m) 154/157bpm 110cal 8.29/8.7mph 6) 1m - 7:11(7:11/m) 156/158bpm 109cal 8.36/8.83mph 7) 0.32m - 2:27(7:33/m) 152/157bpm 36cal 7.94/8.93mph Add a comment	20.1mi, 2:51:29 Running - Long Run Split Summary === 1) 1m - 8:46(8:46/m) 127/135bpm 102cal 6.85/7.56mph 2) 1m - 8:33(8:33/m) 138/151bpm 117cal 7.02/7.45mph 3) 1m - 8:37(8:37/m) 135/144bpm 109cal 6.96/7.22mph 4) 1m - 8:35(8:35/m) 128/139bpm 89cal 6.98/8.5mph 5) 1m - 8:32(8:32/m) 137/144bpm 106cal 7.03/7.18mph 6) 1m - 8:32(8:32/m) 132/137bpm 90cal 7.04/7.14mph 7) 1m - 8:37(8:37/m) 132/139bpm 88cal 6.96/7.41mph 8) 1m - 8:24(8:24/m) 134/144bpm 89cal 7.14/7.51mph 9) 1m - 8:35(8:35/m) 136/144bpm 92cal 6.99/7.16mph 10) 1m - 8:27(8:27/m) 136/147bpm 87cal 7.1/7.62mph 11) 1m - 8:20(8:20/m) 136/152bpm 81cal 7.21/7.64mph 12) 1m - 8:24(8:24/m) 135/138bpm 80cal 7.15/7.33mph 13) 1m - 8:24(8:24/m) 140/151bpm 94cal 7.14/7.64mph 14) 1m - 8:17(8:17/m) 136/140bpm 80cal 7.24/7.31mph 15) 1m - 8:18(8:18/m) 140/143bpm 90cal 7.23/7.26mph 16) 1m - 8:22(8:22/m) 143/146bpm 96cal 7.18/8.93mph 17) 1m - 8:37(8:37/m) 142/145bpm 91cal 6.97/7.51mph 18) 1m - 8:38(8:38/m) 145/149bpm 97cal 6.95/7.95mph 19) 1m - 9:00(9:00/m) 145/148bpm 91cal 6.67/6.95mph 20) 1m - 8:35(8:35/m) 149/153bpm 104cal 6.98/7.6mph 21) 0.11m - 55(8:01/m) 155/156bpm 13cal 7.49/7.62mph Add a comment	-	3.4mi, 28:47 Running - General Split Summary === 1) 1m - 8:50(8:50/m) 124/137bpm 102cal 6.79/7.47mph 2) 1m - 8:31(8:31/m) 130/140bpm 102cal 7.05/7.97mph 3) 1m - 8:22(8:22/m) 135/146bpm 109cal 7.18/9.62mph 4) 0.38m - 3:04(8:02/m) 137/144bpm 39cal 7.48/7.95mph Add a comment

2019	Distance	Date	Result	WAVA
Great North Run	13.1mi	8 Sep	2:44:34	37.49%
Overton 5	5mi	1 Sep	33:16	67.82%
Salisbury 5-4-3-2-1 Trail Half	21.1km	11 Aug	1:49:06	56.59%
Conti Thunder Run	24hr	20 Jul	30 / miles	0.00%
Lorsdhill 10k	10km	30 Jun	50:07	56.69%
Alresford 10k	10km	16 Jun		0.00%
Rat Race The Wall	69mi	15 Jun	14:27:01	38.88%
Alton 10 mile	10mi	12 May	1:17:27	60.06%
The Rod Smith Salisbury 10 Mile Road Race	10mi	14 Apr	1:41:19	45.91%
Fleet Half Marathon	13.1mi	17 Mar		0.00%
The Big Half	13.1mi	10 Mar		0.00%
Hampshire XC League - New Forest	10km	9 Feb	52:44	53.87%
Ryde 10 mile	10mi	3 Feb		0.00%
Gran Canaria marathon	26.2mi	27 Jan	4:33:53	46.35%
Stubbington 10k	10km	13 Jan		0.00%
Hampshire XC League - Prospect Park	10km	12 Jan		0.00%
2018	Distance	Date	Result	WAVA
Victory 5	5mi	2 Dec	39:11	57.16%
Hampshire XC League - Popham	10km	1 Dec	48:07	58.61%
Gosport Half Marathon	13.1mi	18 Nov	1:29:26	68.44%
Hampshire XC League - Aldershot	10km	10 Nov	43:51	64.31%
Hayling 10 mile	10mi	4 Nov	1:07:46	68.11%
Abingdon Marathon	26.2mi	21 Oct	3:16:26	64.63%
Hampshire XC League - Bournemouth	10km	13 Oct	40:29	69.66%
Oxford Half Marathon	13.1mi	7 Oct	2:38:53	38.52%
Bournemouth Supersonic 10K	10km	6 Oct	40:06	70.33%
Chippenham parkrun #228	5km	29 Sep	19:54	68.09%
Solent Half Marathon	13.1mi	23 Sep	1:29:33	68.35%
Great North Run	13.1mi	9 Sep	1:39:27	61.54%
Overton 5	5mi	2 Sep	33:35	66.69%
Salisbury 5-4-3-2-1 Trail 50k	50km	12 Aug	5:06:59	49.04%
Bowerhill Bomber 10K	10km	22 Jul	49:36	56.86%
Lordshill 10K	10km	24 Jun	1:00:15	46.81%
Eastleigh 10K	10km	17 Jun		0.00%
Weymouth Half Marathon	13.1mi	10 Jun		0.00%
Edinburgh Marathon	26.2mi	27 May	4:13:25	50.09%
Netley 10k	10km	20 May	58:47	47.97%
Bosworth Half Marathon	13.1mi	13 May	1:33:49	65.24%
Coventry parkrun	5km	12 May	19:48	68.43%
Milton Keynes Half Marathon	13.1mi	7 May	2:26:40	41.73%
Chester Half Marathon	13.1mi	29 Apr	1:27:59	70.75%
Salisbury 10	10mi	8 Apr	1:07:08	68.75%
Larmer Tree 20 Mile	20mi	11 Mar	3:02:53	51.90%
Ryde 10	10mi	4 Feb	1:13:10	63.08%
Romsey 5	5mi	28 Jan	33:00	67.37%
Stubbington Green 10k	10km	14 Jan	1:00:40	46.14%
2017	Distance	Date	Result	WAVA
Victory 5	5mi	3 Dec	33:13	66.93%
Hampshire XC League - Queen Elizabeth Park	10km	11 Nov	49:14	56.86%
Great South Run	10mi	22 Oct	1:10:53	64.62%
Salisbury parkrun	5km	14 Oct	20:27	65.76%
Oxford Half Marathon	13.1mi	8 Oct	1:34:11	64.49%
Salisbury Half Marathon	13.1mi	1 Oct	2:13:43	45.42%
Winchester Half Marathon	13.1mi	24 Sep	1:44:28	58.14%
Great North Run	13.1mi	10 Sep	1:38:02	61.95%
Gloucester City Marathon	26.2mi	6 Aug	3:45:01	56.02%
Wyvern 10k	10km	9 Jul	44:25	63.02%
Derby Ramathon	13.1mi	4 Jun	1:39:20	61.14%
Great Bristol 10k	10km	7 May	43:57	63.69%
ABP Southampton Half Marathon	13.1mi	23 Apr	1:42:19	61.75%
Bath Half	13.1mi	12 Mar	1:45:01	60.17%
2016	Distance	Date	Result	WAVA
Salisbury parkrun	5km	5 Nov	21:39	61.67%
Salisbury Half Marathon	13.1mi	9 Oct	1:48:11	58.41%

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