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Andrew B M40

About

Race Times

All Races

Mileage

Training

Harpenden Arrows

Races
41
Miles
261
Miles
428
WAVA
64.67%
Mile
6:25
5k
21:56
5M
37:00
10k
45:17
10M
1:19:25
Half
1:42:30
20M
3:14:37
Mara
4:56:41

Planned Races
19th Jan 20	Fred Hughes 10
9th Feb 20	Sunday XC League Race 5
1st Mar 20	The Vitality Big Half 2020

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Best Times
Best WAVA

Dist	Races	PB	WB	2019
1mi	2	6:25 6:25/mi	62.57	6:25 62.57
5km	9	21:56 7:04/mi	63.65	21:56 63.65
5mi	5	37:00 7:24/mi	62.86	37:00 62.86
10km	8	45:17 7:17/mi	64.67	45:17 64.67
10mi	1	1:19:25 7:57/mi	60.43	1:19:25 60.43
21km	1	1:51:23 8:32/mi	56.96	1:51:23 56.96
13.1mi	9	1:42:30 7:49/mi	62.14	1:42:30 62.14
21.1km	1	1:54:41 8:45/mi	55.13	1:54:41 55.13
17mi	1	2:42:49 9:35/mi	51.19	2:42:49 51.19
20mi	1	3:14:37 9:44/mi	50.39	3:14:37 50.39
26.2mi	2	4:56:41 11:19/mi	44.23	4:56:41 44.23

Year	Jan	Aug	Sep	Oct	Nov	Dec	Total
2020	55	0	0	0	0	0	55
2020	30	0	0	0	0	0	30
2019	0	16	50	40	58	41	205
2019	0	154	121	14	10	99	399

Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27
17.4mi, 1:50:45 Cycling - General Split Summary === 1) 5m - 31:34(6:19/m) 122/138bpm 279cal 9.5/23.29mph 2) 5m - 33:10(6:38/m) 113/159bpm 185cal 9.05/19.54mph 3) 5m - 30:33(6:07/m) 127/152bpm 251cal 9.82/19.93mph 4) 2.44m - 15:28(6:20/m) 133/151bpm 133cal 9.47/19.18mph Add a comment	3.7mi, 1:11:14 Cross-Training - Walking Split Summary === 1) 1m - 18:48(18:48/m) 104/138bpm 108cal 50/62rpm 3.19/4.24mph 2) 1m - 20:28(20:28/m) 109/127bpm 120cal 48/58rpm 2.93/3.92mph 3) 1m - 19:40(19:40/m) 106/148bpm 107cal 50/57rpm 3.05/3.8mph 4) 0.66m - 12:19(18:46/m) 110/137bpm 81cal 51/57rpm 3.2/3.65mph Add a comment 12.3mi, 51:30 Cycling - General Split Summary === 1) 5m - 21:26(4:17/m) 127/162bpm 213cal 67/130rpm 13.99/23.79mph 2) 5m - 20:36(4:07/m) 151/164bpm 264cal 75/110rpm 14.57/28.99mph 3) 2.29m - 9:28(4:08/m) 146/161bpm 106cal 72/106rpm 14.5/29.03mph Add a comment 12.2mi, 51:36 Cycling - General Split Summary === 1) 12.24m - 51:36(4:13/m) 745cal 78/123rpm 14.24/29.97mph Add a comment 5mi, 41:52 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 135/148bpm 95cal 7.32/8.95mph 2) 1m - 8:23(8:23/m) 165/172bpm 121cal 7.16/8.2mph 3) 1m - 8:29(8:29/m) 168/174bpm 125cal 7.07/8.08mph 4) 1m - 8:54(8:54/m) 169/174bpm 132cal 6.75/7.06mph 5) 0.95m - 7:55(8:18/m) 173/185bpm 121cal 7.23/11.29mph Add a comment 11.7mi, 49:46 Cycling - General Split Summary === 1) 5m - 20:50(4:10/m) 137/166bpm 236cal 68/108rpm 14.4/24.61mph 2) 5m - 20:31(4:06/m) 138/158bpm 215cal 64/99rpm 14.63/27.99mph 3) 1.72m - 8:25(4:54/m) 125/140bpm 49cal 62/106rpm 12.24/24.11mph Add a comment 11.4mi, 47:30 Cycling - General Split Summary === 1) 11.42m - 47:30(4:09/m) 716cal 71/106rpm 14.43/28.22mph Add a comment	-	0.4mi, 1:38 Cycling - General Split Summary === 1) 0.38m - 1:38(4:19/m) 13cal 67/92rpm 136/321W 13.9/19.62mph Add a comment	-	10.1mi, 1:07:47 Cycling - General Split Summary === 1) 5m - 33:10(6:38/m) 109/133bpm 226cal 9.04/18.07mph 2) 5m - 33:57(6:47/m) 108/134bpm 188cal 8.84/19.64mph 3) 0.06m - 39(10:31/m) 119/124bpm 4cal 5.71/16.68mph Add a comment 5.6mi, 52:01 Running - General Split Summary === 1) 1m - 7:30(7:30/m) 126/143bpm 77cal 7.99/9.87mph 2) 1m - 9:13(9:13/m) 143/154bpm 112cal 6.51/8.1mph 3) 1m - 10:07(10:07/m) 154/164bpm 126cal 5.93/6.91mph 4) 1m - 10:00(10:00/m) 160/171bpm 133cal 6/9.31mph 5) 1m - 9:18(9:18/m) 167/181bpm 130cal 6.46/9mph 6) 0.56m - 5:53(10:26/m) 166/172bpm 83cal 5.75/7.31mph Add a comment	-
Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3
10.5mi, 1:23:07 Cycling - General Split Summary === 1) 5m - 38:38(7:44/m) 129/173bpm 366cal 7.77/18.26mph 2) 5m - 39:28(7:54/m) 124/155bpm 273cal 7.6/12.36mph 3) 0.45m - 5:02(11:11/m) 118/129bpm 22cal 5.37/13.78mph Add a comment	10mi, 1:19:25 Running - General Split Summary === 1) 1m - 7:44(7:44/m) 153/163bpm 102cal 7.75/9.71mph 2) 1m - 7:50(7:50/m) 158/171bpm 107cal 7.66/8.95mph 3) 1m - 8:06(8:06/m) 159/165bpm 110cal 7.41/8.22mph 4) 1m - 8:31(8:31/m) 155/164bpm 113cal 7.04/8.85mph 5) 1m - 8:13(8:13/m) 160/168bpm 112cal 7.31/7.93mph 6) 1m - 8:04(8:04/m) 157/166bpm 107cal 7.43/8.58mph 7) 1m - 7:30(7:30/m) 160/168bpm 101cal 8/8.91mph 8) 1m - 7:58(7:58/m) 156/168bpm 99cal 7.54/8.47mph 9) 1m - 8:13(8:13/m) 157/165bpm 103cal 7.31/8.29mph 10) 0.95m - 7:16(7:40/m) 157/166bpm 90cal 7.82/8.95mph Add a comment	-	-	-	8.2mi, 1:14:17 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 130/144bpm 92cal 7.19/10.73mph 2) 1m - 8:52(8:52/m) 141/155bpm 106cal 6.76/7.91mph 3) 1m - 8:59(8:59/m) 156/169bpm 122cal 6.68/7.24mph 4) 1m - 9:37(9:37/m) 154/167bpm 123cal 6.24/8.04mph 5) 1m - 10:34(10:34/m) 144/156bpm 119cal 5.68/7.53mph 6) 1m - 8:41(8:41/m) 155/167bpm 111cal 6.91/8.25mph 7) 1m - 8:38(8:38/m) 151/160bpm 106cal 6.95/8.37mph 8) 1m - 8:32(8:32/m) 154/161bpm 106cal 7.03/8.12mph 9) 0.22m - 2:03(9:19/m) 146/151bpm 21cal 6.44/7.51mph Add a comment	1.5mi, 21:52 Cross-Training - Walking Split Summary === 1) 1m - 13:52(13:52/m) 117/145bpm 120cal 55/84rpm 4.32/10.65mph 2) 0.52m - 7:59(15:27/m) 105/138bpm 56cal 56/113rpm 3.88/7.18mph Add a comment
Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10
13.2mi, 1:27:25 Cycling - General Split Summary === 1) 5m - 34:35(6:55/m) 116/137bpm 268cal 8.68/21.02mph 2) 5m - 32:36(6:31/m) 119/141bpm 227cal 9.2/19.75mph 3) 3.2m - 20:15(6:20/m) 119/138bpm 134cal 9.47/15.59mph Add a comment 8.7mi, 1:15:22 Running - General Split Summary === 1) 1m - 8:49(8:49/m) 142/151bpm 109cal 6.8/8.91mph 2) 1m - 9:05(9:05/m) 162/171bpm 128cal 6.61/8.47mph 3) 1m - 8:59(8:59/m) 161/167bpm 128cal 6.68/8.08mph 4) 1m - 8:55(8:55/m) 164/172bpm 128cal 6.73/8.58mph 5) 1m - 8:40(8:40/m) 165/172bpm 121cal 6.92/8.22mph 6) 1m - 8:41(8:41/m) 153/168bpm 100cal 6.91/10.44mph 7) 1m - 8:04(8:04/m) 155/163bpm 106cal 7.44/8.72mph 8) 1m - 8:05(8:05/m) 159/166bpm 111cal 7.43/8.85mph 9) 0.74m - 6:04(8:12/m) 161/170bpm 82cal 7.32/8.33mph Add a comment	2.5mi, 49:02 Cross-Training - Walking Split Summary === 1) 1m - 18:31(18:31/m) 107/121bpm 109cal 52/62rpm 3.24/4.44mph 2) 1m - 20:03(20:03/m) 108/138bpm 129cal 42/58rpm 2.99/4.4mph 3) 0.54m - 10:27(19:20/m) 105/113bpm 55cal 51/56rpm 3.1/3.63mph Add a comment 8.8mi, 1:25:36 Cycling - General Split Summary === 1) 5m - 49:45(9:57/m) 126/151bpm 445cal 6.03/18.12mph 2) 3.84m - 35:51(9:20/m) 111/140bpm 185cal 6.43/18.12mph Add a comment	3.4mi, 32:02 Running - General Split Summary === 1) 1m - 8:26(8:26/m) 134/144bpm 96cal 7.11/8.83mph 2) 1m - 9:41(9:41/m) 148/162bpm 125cal 6.2/9.35mph 3) 1m - 10:23(10:23/m) 163/175bpm 144cal 5.78/8.25mph 4) 0.39m - 3:32(9:03/m) 147/164bpm 42cal 6.63/7.47mph Add a comment	7.7mi, 31:01 Cycling - General Split Summary === 1) 7.73m - 31:01(4:01/m) 269cal 69/117rpm 145/519W 14.95/24.11mph Add a comment	2mi, 40:24 Cross-Training - Walking Split Summary === 1) 1m - 20:35(20:35/m) 93/131bpm 104cal 37/108rpm 2.91/4.24mph 2) 1m - 19:21(19:21/m) 86/103bpm 111cal 47/79rpm 3.1/8.01mph 3) 0.02m - 27(24:19/m) 92/96bpm 2cal 28/55rpm 2.47/3.32mph Add a comment 1.2mi, 13:26 Cross-Training - Walking Split Summary === 1) 1m - 11:53(11:53/m) 122/151bpm 114cal 67/116rpm 5.05/7.62mph 2) 0.17m - 1:32(9:03/m) 139/143bpm 19cal 77/80rpm 6.63/7.41mph Add a comment 3.1mi, 22:57 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 118/131bpm 74cal 7.5/16.95mph 2) 1m - 6:56(6:56/m) 140/157bpm 85cal 8.65/14.59mph 3) 1m - 7:15(7:15/m) 158/169bpm 101cal 8.27/9.48mph 4) 0.11m - 45(6:44/m) 162/165bpm 10cal 8.91/8.68mph Add a comment	6.3mi, 1:01:50 Running - General Split Summary === 1) 1m - 9:18(9:18/m) 137/149bpm 109cal 6.45/8.35mph 2) 1m - 10:31(10:31/m) 139/153bpm 123cal 5.7/7.78mph 3) 1m - 9:42(9:42/m) 141/150bpm 115cal 6.18/8.52mph 4) 1m - 9:48(9:48/m) 133/144bpm 95cal 6.12/10.27mph 5) 1m - 9:33(9:33/m) 135/141bpm 95cal 6.28/7.26mph 6) 1m - 9:36(9:36/m) 141/149bpm 104cal 6.25/7.74mph 7) 0.32m - 3:21(10:21/m) 142/151bpm 37cal 5.8/6.49mph Add a comment	2.2mi, 41:44 Cross-Training - Walking Split Summary === 1) 1m - 19:19(19:19/m) 102/128bpm 97cal 41/87rpm 3.11/9.23mph 2) 1m - 17:21(17:21/m) 104/118bpm 110cal 52/116rpm 3.46/4.88mph 3) 0.2m - 5:04(24:49/m) 105/114bpm 23cal 31/61rpm 2.42/5.11mph Add a comment
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17
-	6mi, 49:17 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 135/148bpm 102cal 7.22/8.39mph 2) 1m - 8:19(8:19/m) 155/168bpm 117cal 7.21/8.01mph 3) 1m - 8:09(8:09/m) 164/171bpm 120cal 7.36/8.83mph 4) 1m - 8:44(8:44/m) 165/173bpm 129cal 6.88/7.74mph 5) 1m - 8:16(8:16/m) 165/176bpm 123cal 7.26/8.7mph 6) 1m - 7:30(7:32/m) 172/179bpm 118cal 7.97/9.85mph Add a comment	3.8mi, 1:12:48 Cross-Training - Walking Split Summary === 1) 1m - 18:28(18:28/m) 94/126bpm 107cal 52/60rpm 3.25/4.84mph 2) 1m - 18:44(18:44/m) 85/95bpm 97cal 51/59rpm 3.2/3.99mph 3) 1m - 18:34(18:34/m) 86/106bpm 107cal 45/56rpm 3.23/3.99mph 4) 0.83m - 17:02(20:38/m) 84/118bpm 93cal 46/106rpm 2.91/7.68mph Add a comment	6.5mi, 1:00:59 Running - General Split Summary === 1) 1m - 9:46(9:46/m) 149/157bpm 126cal 6.14/7.7mph 2) 1m - 9:50(9:50/m) 162/171bpm 139cal 6.11/7.26mph 3) 1m - 9:27(9:27/m) 169/183bpm 144cal 6.35/6.93mph 4) 1m - 9:14(9:14/m) 157/174bpm 119cal 6.5/7.68mph 5) 1m - 10:39(10:39/m) 138/146bpm 88cal 5.63/6.78mph 6) 1m - 7:55(7:55/m) 141/149bpm 69cal 7.57/11.73mph 7) 0.45m - 4:08(9:16/m) 139/144bpm 31cal 6.48/9.43mph Add a comment	5.6mi, 55:07 Running - General Split Summary === 1) 1m - 8:34(8:34/m) 122/134bpm 86cal 7.01/9.56mph 2) 1m - 9:40(9:40/m) 143/155bpm 123cal 6.2/8.31mph 3) 1m - 9:29(9:29/m) 157/173bpm 128cal 6.33/7.47mph 4) 1m - 10:54(10:54/m) 161/176bpm 151cal 5.51/7.51mph 5) 1m - 10:11(10:11/m) 160/173bpm 138cal 5.89/7.35mph 6) 0.56m - 6:19(11:20/m) 166/178bpm 92cal 5.29/6.8mph Add a comment	7.6mi, 1:10:20 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 133/145bpm 95cal 7.39/8.45mph 2) 1m - 9:33(9:33/m) 142/156bpm 117cal 6.29/8.29mph 3) 1m - 9:55(9:55/m) 143/155bpm 122cal 6.05/8.31mph 4) 1m - 9:34(9:34/m) 142/160bpm 111cal 6.27/10.83mph 5) 1m - 9:23(9:23/m) 137/148bpm 98cal 6.4/8.83mph 6) 1m - 10:27(10:27/m) 139/147bpm 108cal 5.74/7.56mph 7) 1m - 8:16(8:16/m) 147/162bpm 99cal 7.26/12.11mph 8) 0.55m - 5:06(9:14/m) 143/154bpm 55cal 6.49/7.97mph Add a comment	-

2020	Distance	Date	Result	WAVA
Sunday XC League Race 4	6mi	12 Jan	49:22	57.28%
2019	Distance	Date	Result	WAVA
Buntingford 10	10mi	29 Dec	1:19:25	60.43%
Sunday XC League Race 3	5mi	22 Dec	41:50	55.59%
Sunday League Race #2 Trent Park	5mi	1 Dec	38:50	59.89%
Hatfield 5	5mi	24 Nov	37:00	62.86%
St Neots Riverside Half Marathon	13.1mi	17 Nov	1:42:30	62.14%
Grand Union Canal Autumn Half Marathon - Sunday 10 November 2019	21km	10 Nov	1:51:23	56.96%
Stevenage Half Marathon	13.1mi	3 Nov	1:47:47	59.09%
Love Luton 10k	10km	27 Oct	45:17	64.67%
Sunday League XC #1 Cheshunt	5mi	20 Oct	38:02	61.15%
Herts 10km	10km	13 Oct	47:19	61.89%
Ley Hill Challenge 5k	5km	6 Oct	24:15	58.02%
Harpenden Arrows Track Mile	1mi	3 Oct	6:58	58.08%
Pontefract Half Marathon	13.1mi	29 Sep	1:56:46	54.55%
Welwyn Half Marathon	13.1mi	22 Sep	1:56:52	54.50%
Bedford 5k	5km	31 Aug	28:05	50.10%
Bedford Twilight 10k	10km	31 Aug	47:33	61.58%
Luton Wardown parkrun	5km	10 Aug	23:55	58.37%
St Albans 10k	10km	4 Aug	50:21	57.71%
Wimpole Estate parkrun	5km	20 Jul	30:15	46.15%
Ellenbrook Fields parkrun	5km	13 Jul	21:56	63.65%
MWRRL Mob Match - Welwyn Garden City	10km	11 Jul	50:21	57.71%
Ellenbrook Fields parkrun	5km	6 Jul	32:08	43.45%
Tring parkrun	5km	29 Jun	29:23	47.51%
Oval Run	5mi	22 Jun	41:42	55.34%
St Albans Striders Summer Solstice 10k	10km	21 Jun	45:59	63.19%
St Albans Half Marathon	13.1mi	9 Jun	1:50:47	57.03%
Vitality London 10,000	10km	27 May	48:35	59.81%
Harpenden Arrows Track Mile	1mi	16 May	6:25	62.57%
Wheathampstead 10k	10km	12 May	49:53	58.25%
Panshanger parkrun	5km	4 May	22:31	62.00%
London Marathon	26.2mi	28 Apr	5:14:13	41.76%
Teignmouth Promenade parkrun	5km	20 Apr	24:06	57.93%
Greater Manchester Marathon	26.2mi	7 Apr	4:56:41	44.23%
Gade Valley Harriers VLM Training run #3	20mi	24 Mar	3:14:37	50.39%
Welwyn Half Marathon	13.1mi	17 Mar	1:50:27	57.20%
Harpenden Half Marathon 2019	21.1km	10 Mar	1:54:41	55.13%
Run Kempton Park Half Marathon	13.1mi	3 Mar	1:56:10	54.39%
Gade Valley Harriers VLM Training run #2	17mi	24 Feb	2:42:49	51.19%
The Quicksilver Hampton Court Half Marathon	13.1mi	17 Feb	1:51:20	56.75%
Queen Elizabeth Olympic Park Half Marathon	13.1mi	10 Feb	1:54:09	55.35%

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Andrew B M40

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2019