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RunRuss M45

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Dist	Races	PB	2010	2013	2014	2015	2016	2018	2019	2020
5km	6	18:38 6:00/mi	20:37	20:13				18:38	18:41	19:29
10km	1	38:41 6:14/mi							38:41
10mi	1	1:04:47 6:29/mi						1:04:47
13.1mi	3	1:27:12 6:39/mi			1:36:20		1:28:25	1:27:12
20mi	1	2:18:35 6:56/mi						2:18:35
26.2mi	12	3:06:34 7:07/mi		3:38:11		3:27:11	3:09:57	3:21:15	3:06:34	3:57:38

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	230	195	0	0	0	0	0	0	0	0	0	0	425
2021	19	76	0	0	0	0	0	0	0	0	0	0	95
2020	240	215	263	213	137	209	272	222	201	168	224	223	2587
2020	216	162	165	165	383	237	214	157	174	289	166	31	2360
2019	0	0	0	0	0	0	0	0	0	0	0	127	127
2019	0	0	0	0	0	0	0	0	0	0	0	86	86

Sun 31st Jan Jan 31	Mon 1st Feb Feb 1	Tue 2nd Feb Feb 2	Wed 3rd Feb Feb 3	Thu 4th Feb Feb 4	Fri 5th Feb Feb 5	Sat 6th Feb Feb 6
7.3mi, 1:01:25 Running - General Split Summary === 1) 2.46km - 13:08(5:21/km) 123/133bpm 140cal 11.23/12.29kmph 2) 1.29km - 6:34(5:05/km) 138/147bpm 84cal 11.8/13.71kmph 3) 0.62km - 3:16(5:19/km) 138/143bpm 40cal 11.28/13.1kmph 4) 4.34km - 21:55(5:03/km) 137/152bpm 258cal 11.89/16.16kmph 5) 1.53km - 7:29(4:53/km) 143/148bpm 94cal 12.27/13kmph 6) 1.52km - 9:03(5:56/km) 139/148bpm 101cal 10.11/12.36kmph Add a comment	14.4mi, 51:53 Cycling - General Split Summary === 1) 2.5km - 5:18(2:07/km) 118/141bpm 53cal 28.27/36.48kmph 2) 2.5km - 5:24(2:09/km) 143/151bpm 74cal 27.81/40.78kmph 3) 2.5km - 5:20(2:08/km) 145/153bpm 74cal 28.12/34.9kmph 4) 2.5km - 5:44(2:18/km) 145/153bpm 79cal 26.14/31.24kmph 5) 2.5km - 5:27(2:11/km) 149/167bpm 76cal 27.49/45.89kmph 6) 2.5km - 5:36(2:14/km) 142/152bpm 73cal 26.78/31.78kmph 7) 2.5km - 5:13(2:05/km) 142/152bpm 67cal 28.71/34.53kmph 8) 2.5km - 6:07(2:27/km) 139/151bpm 69cal 24.54/33.56kmph 9) 2.5km - 5:17(2:07/km) 136/157bpm 53cal 28.36/33.56kmph 10) 0.64km - 2:25(3:47/km) 142/151bpm 29cal 15.88/21.73kmph Add a comment	6.8mi, 52:07 Running - General Split Summary === 1) 2.42km - 12:19(5:05/km) 139/152bpm 166cal 11.79/13.74kmph 2) 5km - 21:51(4:22/km) 157/164bpm 330cal 13.73/14.75kmph 3) 0.55km - 2:47(5:05/km) 156/164bpm 41cal 11.82/12.97kmph 4) 1.54km - 7:16(4:43/km) 155/158bpm 107cal 12.73/13.84kmph 5) 1.49km - 7:54(5:18/km) 151/158bpm 111cal 11.31/13.17kmph Add a comment	9.1mi, 1:10:50 Running - General Split Summary === 1) 3.26km - 15:21(4:42/km) 140/165bpm 207cal 12.75/16.12kmph 2) 5km - 24:27(4:53/km) 142/155bpm 325cal 12.27/13.71kmph 3) 2.44km - 12:30(5:07/km) 141/160bpm 153cal 11.74/13.84kmph 4) 2.02km - 9:04(4:29/km) 154/160bpm 133cal 13.36/15.35kmph 5) 1.88km - 9:28(5:02/km) 148/157bpm 126cal 11.91/13.81kmph Add a comment	7.4mi, 1:01:21 Running - General Split Summary === 1) 5km - 25:42(5:08/km) 134/148bpm 335cal 11.67/13.84kmph 2) 5km - 25:22(5:04/km) 142/150bpm 339cal 11.83/14.61kmph 3) 1.83km - 10:17(5:38/km) 140/147bpm 125cal 10.65/11.96kmph Add a comment	6.3mi, 46:50 Running - General Split Summary === 1) 2.5km - 12:05(4:50/km) 139/150bpm 164cal 12.42/13.84kmph 2) 0.69km - 2:24(3:27/km) 150/157bpm 35cal 17.4/19.25kmph 3) 2.07km - 10:07(4:54/km) 146/162bpm 140cal 12.25/16.33kmph 4) 0.92km - 3:22(3:39/km) 158/172bpm 52cal 16.45/17.64kmph 5) 1.21km - 5:56(4:54/km) 148/171bpm 85cal 12.25/16.06kmph 6) 1.5km - 5:55(3:58/km) 169/176bpm 100cal 15.16/16.53kmph 7) 1.27km - 7:01(5:33/km) 151/175bpm 101cal 10.81/16.49kmph Add a comment	0.4mi, 4:15 Running - General Trimmed from another training entry Add a comment 1.2mi, 34:30 Cross-Training - Walking Split Summary === 1) 1km - 16:50(16:50/km) 111/153bpm 121cal 37/80rpm 3.56/7.66kmph 2) 1km - 18:36(18:36/km) 110/149bpm 124cal 40/93rpm 3.23/10.28kmph 3) 0.55km - 3:27(6:16/km) 131/138bpm 41cal 87/96rpm 9.58/10.61kmph Add a comment 8.9mi, 1:12:33 Running - General Split Summary === 1) 0.54km - 2:41(5:00/km) 134/140bpm 34cal 12.01/12.63kmph 2) 4.06km - 21:05(5:11/km) 134/143bpm 271cal 11.56/12.77kmph 3) 5km - 23:18(4:40/km) 147/154bpm 333cal 12.87/13.74kmph 4) 4.73km - 25:28(5:23/km) 140/151bpm 287cal 11.14/12.87kmph Add a comment
Sun 7th Feb Feb 7	Mon 8th Feb Feb 8	Tue 9th Feb Feb 9	Wed 10th Feb Feb 10	Thu 11th Feb Feb 11	Fri 12th Feb Feb 12	Sat 13th Feb Feb 13
7.9mi, 1:02:57 Running - General Split Summary === 1) 5km - 25:11(5:02/km) 128/138bpm 301cal 11.91/17.2kmph 2) 5km - 24:03(4:49/km) 136/156bpm 296cal 12.47/14.21kmph 3) 0.99km - 4:53(4:56/km) 140/144bpm 61cal 12.18/13.77kmph 4) 0.82km - 3:55(4:48/km) 143/145bpm 52cal 12.5/13.03kmph 5) 0.93km - 4:54(5:15/km) 148/153bpm 69cal 11.43/13kmph Add a comment	7.5mi, 1:01:08 Running - General Split Summary === 1) 5km - 26:25(5:17/km) 132/152bpm 337cal 11.36/15.82kmph 2) 5km - 23:22(4:40/km) 149/167bpm 342cal 12.84/15.69kmph 3) 2.05km - 11:21(5:32/km) 148/186bpm 154cal 10.85/14.61kmph Add a comment	8.1mi, 1:06:09 Running - General Split Summary === 1) 0.96km - 4:40(4:52/km) 131/144bpm 58cal 12.33/13.5kmph 2) 0.76km - 4:22(5:43/km) 138/146bpm 61cal 10.49/12.73kmph 3) 0.41km - 1:56(4:41/km) 130/144bpm 24cal 12.8/13.33kmph 4) 0.36km - 2:07(5:49/km) 136/144bpm 28cal 10.31/13.17kmph 5) 0.52km - 2:29(4:49/km) 134/144bpm 32cal 12.45/13.67kmph 6) 1.23km - 6:28(5:14/km) 153/161bpm 98cal 11.45/13.23kmph 7) 0.75km - 3:28(4:39/km) 146/160bpm 49cal 12.88/13.67kmph 8) 0.8km - 3:36(4:31/km) 143/147bpm 50cal 13.27/13.98kmph 9) 1.18km - 6:50(5:46/km) 149/156bpm 100cal 10.4/13.37kmph 10) 0.51km - 2:31(4:55/km) 146/159bpm 34cal 12.2/13.03kmph 11) 0.49km - 2:48(5:42/km) 158/166bpm 43cal 10.53/13.2kmph 12) 1.7km - 7:50(4:37/km) 148/165bpm 112cal 13.01/14.71kmph 13) 0.64km - 2:54(4:31/km) 142/148bpm 36cal 13.28/14.11kmph 14) 0.41km - 2:23(5:50/km) 152/156bpm 35cal 10.28/12.12kmph 15) 0.51km - 2:09(4:14/km) 149/156bpm 30cal 14.18/14.75kmph 16) 0.14km - 50(5:56/km) 145/147bpm 11cal 10.12/14.44kmph 17) 0.4km - 2:28(6:10/km) 148/153bpm 34cal 9.73/11.19kmph 18) 0.15km - 53(5:55/km) 151/153bpm 12cal 10.14/10.48kmph 19) 0.11km - 38(5:35/km) 152/153bpm 9cal 10.75/10.81kmph 20) 0.6km - 2:59(4:58/km) 144/154bpm 35cal 12.09/13.6kmph 21) 0.16km - 58(5:55/km) 146/150bpm 12cal 10.14/11.69kmph 22) 0.17km - 55(5:19/km) 149/153bpm 13cal 11.29/10.88kmph Add a comment	8.8mi, 1:12:11 Running - General Split Summary === 1) 0.77km - 3:46(4:54/km) 142/162bpm 51cal 12.27/13.44kmph 2) 2.97km - 15:48(5:19/km) 178/199bpm 296cal 11.28/13.94kmph 3) 1.44km - 8:07(5:37/km) 154/182bpm 122cal 10.68/12.16kmph 4) 0.89km - 3:17(3:41/km) 153/172bpm 48cal 16.31/17.94kmph 5) 0.84km - 4:48(5:41/km) 157/177bpm 74cal 10.56/13.44kmph 6) 1.09km - 5:10(4:44/km) 153/170bpm 75cal 12.67/14.75kmph 7) 1.17km - 6:28(5:33/km) 155/162bpm 98cal 10.81/12.9kmph 8) 1.4km - 6:04(4:19/km) 147/154bpm 76cal 13.89/15.22kmph 9) 1.19km - 6:53(5:46/km) 151/161bpm 94cal 10.4/13.57kmph 10) 1.55km - 7:10(4:37/km) 151/169bpm 92cal 12.98/14.04kmph 11) 0.81km - 4:41(5:46/km) 150/157bpm 58cal 10.41/12.19kmph Add a comment	8mi, 1:09:29 Running - General Split Summary === 1) 0.7km - 3:40(5:15/km) 126/137bpm 41cal 11.44/13.33kmph 2) 0.8km - 4:35(5:45/km) 133/143bpm 59cal 10.43/13.84kmph 3) 0.39km - 2:25(6:15/km) 136/146bpm 32cal 9.6/10.92kmph 4) 0.38km - 1:49(4:51/km) 132/142bpm 22cal 12.36/12.97kmph 5) 0.38km - 2:19(6:04/km) 139/149bpm 31cal 9.88/12.39kmph 6) 0.41km - 1:54(4:41/km) 134/150bpm 23cal 12.83/13.33kmph 7) 0.39km - 2:21(6:00/km) 140/152bpm 31cal 10/12.36kmph 8) 0.39km - 1:51(4:46/km) 137/152bpm 24cal 12.6/13.23kmph 9) 0.38km - 2:15(5:59/km) 140/154bpm 29cal 10.03/12.8kmph 10) 0.39km - 1:51(4:46/km) 141/151bpm 24cal 12.61/12.87kmph 11) 0.39km - 2:22(6:08/km) 145/156bpm 33cal 9.8/12.39kmph 12) 0.39km - 1:50(4:40/km) 142/151bpm 24cal 12.84/13.5kmph 13) 0.4km - 2:28(6:06/km) 148/155bpm 35cal 9.84/12.9kmph 14) 0.41km - 1:57(4:42/km) 144/156bpm 26cal 12.75/13.4kmph 15) 0.43km - 2:40(6:12/km) 148/157bpm 37cal 9.68/13.03kmph 16) 0.43km - 2:02(4:42/km) 148/163bpm 28cal 12.75/13.2kmph 17) 0.41km - 2:28(5:58/km) 148/158bpm 34cal 10.04/12.9kmph 18) 0.42km - 2:02(4:50/km) 149/163bpm 28cal 12.39/13.33kmph 19) 0.41km - 2:16(5:34/km) 151/163bpm 32cal 10.77/13.3kmph 20) 0.42km - 2:03(4:55/km) 150/165bpm 28cal 12.22/13kmph 21) 0.41km - 2:24(5:54/km) 150/160bpm 33cal 10.18/11.08kmph 22) 0.43km - 2:03(4:48/km) 144/156bpm 25cal 12.52/12.93kmph 23) 0.52km - 3:03(5:51/km) 148/155bpm 41cal 10.26/12.26kmph 24) 0.34km - 1:38(4:46/km) 141/153bpm 19cal 12.57/12.83kmph 25) 0.44km - 2:35(5:55/km) 149/158bpm 34cal 10.13/11.82kmph 26) 0.43km - 2:08(4:58/km) 141/158bpm 24cal 12.1/12.7kmph 27) 0.42km - 2:11(5:09/km) 155/166bpm 31cal 11.66/14.64kmph 28) 0.45km - 2:12(4:54/km) 167/173bpm 36cal 12.26/13.27kmph 29) 0.73km - 4:07(5:37/km) 154/171bpm 61cal 10.67/12.93kmph Add a comment	7.9mi, 1:04:51 Running - General Split Summary === 1) 0.99km - 5:40(5:44/km) 132/146bpm 72cal 10.47/12.02kmph 2) 5km - 20:26(4:05/km) 161/171bpm 326cal 14.68/16.63kmph 3) 0.82km - 4:50(5:54/km) 159/174bpm 75cal 10.16/14.91kmph 4) 0.39km - 1:54(4:49/km) 139/157bpm 17cal 12.46/12.63kmph 5) 0.49km - 3:03(6:13/km) 144/153bpm 38cal 9.66/12.23kmph 6) 0.53km - 2:34(4:51/km) 141/156bpm 28cal 12.37/12.6kmph 7) 0.51km - 3:14(6:20/km) 145/153bpm 41cal 9.46/12.33kmph 8) 0.52km - 2:38(5:05/km) 138/152bpm 27cal 11.79/12.23kmph 9) 0.53km - 3:18(6:13/km) 147/155bpm 42cal 9.64/12.66kmph 10) 0.51km - 2:36(5:07/km) 138/148bpm 23cal 11.73/12.6kmph 11) 0.58km - 3:48(6:30/km) 138/146bpm 37cal 9.22/11.76kmph 12) 0.59km - 2:59(5:05/km) 133/145bpm 20cal 11.79/12.43kmph 13) 0.71km - 4:25(6:13/km) 140/148bpm 49cal 9.66/12.12kmph 14) 0.61km - 3:28(5:42/km) 150/159bpm 48cal 10.53/12.9kmph Add a comment	13.9mi, 2:10:54 Running - General Split Summary === 1) 0.57km - 3:03(5:20/km) 119/123bpm 32cal 11.26/12.06kmph 2) 0.74km - 4:45(6:23/km) 135/142bpm 63cal 9.39/9.94kmph 3) 0.69km - 3:59(5:48/km) 136/143bpm 53cal 10.35/10.92kmph 4) 1.08km - 5:15(4:53/km) 128/137bpm 58cal 12.31/13.33kmph 5) 0.17km - 53(5:04/km) 133/137bpm 11cal 11.83/12.97kmph 6) 1.47km - 8:41(5:55/km) 139/148bpm 117cal 10.14/11.86kmph 7) 0.48km - 2:22(4:56/km) 140/148bpm 31cal 12.15/12.56kmph 8) 0.45km - 2:15(5:01/km) 131/136bpm 23cal 11.94/12.53kmph 9) 0.43km - 2:57(6:50/km) 140/149bpm 37cal 8.79/11.99kmph 10) 0.44km - 2:14(5:06/km) 148/151bpm 32cal 11.75/12.16kmph 11) 0.43km - 3:01(7:01/km) 145/150bpm 42cal 8.56/11.52kmph 12) 0.44km - 2:11(4:55/km) 148/153bpm 30cal 12.21/12.36kmph 13) 0.44km - 3:07(7:04/km) 142/149bpm 39cal 8.48/12.16kmph 14) 0.44km - 2:11(4:57/km) 144/152bpm 27cal 12.11/12.73kmph 15) 0.44km - 3:06(7:04/km) 141/149bpm 38cal 8.49/11.89kmph 16) 0.44km - 2:13(5:03/km) 138/150bpm 24cal 11.87/12.56kmph 17) 0.44km - 3:13(7:22/km) 139/147bpm 37cal 8.14/13.17kmph 18) 0km - 0(3:53/km) 144/144bpm 15.48/7.83kmph 19) 0.43km - 2:11(5:06/km) 134/144bpm 21cal 11.76/13.23kmph 20) 0.43km - 3:13(7:33/km) 137/144bpm 35cal 7.95/12.36kmph 21) 0.42km - 2:14(5:15/km) 140/145bpm 26cal 11.43/12.02kmph 22) 0.43km - 3:10(7:25/km) 139/146bpm 34cal 8.09/11.56kmph 23) 0.44km - 2:16(5:10/km) 133/147bpm 19cal 11.61/12.23kmph 24) 0.44km - 3:12(7:12/km) 131/143bpm 30cal 8.33/11.39kmph 25) 0.43km - 2:12(5:08/km) 134/146bpm 21cal 11.67/13.17kmph 26) 0.44km - 3:16(7:24/km) 134/147bpm 29cal 8.11/10.92kmph 27) 0.44km - 2:18(5:13/km) 138/157bpm 23cal 11.49/12.19kmph 28) 0.44km - 3:16(7:27/km) 138/144bpm 35cal 8.06/10.65kmph 29) 0.45km - 2:20(5:10/km) 136/148bpm 22cal 11.62/11.79kmph 30) 0.44km - 3:11(7:11/km) 137/149bpm 30cal 8.35/11.08kmph 31) 0.45km - 2:15(4:58/km) 135/144bpm 22cal 12.07/12.9kmph 32) 0.46km - 3:22(7:18/km) 138/148bpm 34cal 8.22/11.56kmph 33) 0.46km - 2:17(4:59/km) 136/146bpm 22cal 12.02/12.36kmph 34) 0.86km - 5:58(6:55/km) 142/150bpm 71cal 8.67/11.25kmph 35) 1.55km - 7:32(4:51/km) 139/146bpm 75cal 12.36/14.95kmph 36) 0.02km - 7(4:49/km) 137/138bpm 1cal 12.45/10.92kmph 37) 1.27km - 8:06(6:24/km) 141/153bpm 84cal 9.37/11.69kmph 38) 0.44km - 2:10(4:56/km) 143/149bpm 24cal 12.15/12.36kmph 39) 0.04km - 11(4:58/km) 139/141bpm 1cal 12.1/11.72kmph 40) 1.1km - 5:37(5:06/km) 135/144bpm 43cal 11.77/12.43kmph 41) 0.05km - 20(6:13/km) 127/131bpm 2cal 9.66/10.98kmph 42) 0.69km - 4:19(6:14/km) 140/151bpm 44cal 9.62/10.98kmph 43) 0.07km - 23(5:22/km) 147/149bpm 5cal 11.17/10.21kmph Add a comment
Sun 14th Feb Feb 14	Mon 15th Feb Feb 15	Tue 16th Feb Feb 16	Wed 17th Feb Feb 17	Thu 18th Feb Feb 18	Fri 19th Feb Feb 19	Sat 20th Feb Feb 20
16.1mi, 2:24:56 Running - General Split Summary === 1) 0.24km - 1:16(5:15/km) 128/142bpm 14cal 11.42/87.84kmph 2) 0.25km - 1:30(5:58/km) 128/136bpm 18cal 10.06/11.69kmph 3) 0.46km - 2:33(5:32/km) 130/137bpm 31cal 10.86/11.79kmph 4) 0.33km - 1:48(5:24/km) 134/141bpm 23cal 11.11/12.29kmph 5) 0.23km - 1:30(6:27/km) 138/145bpm 20cal 9.3/12.33kmph 6) 0.48km - 2:31(5:13/km) 136/146bpm 33cal 11.48/12.63kmph 7) 0.25km - 1:28(5:53/km) 139/149bpm 19cal 10.19/12.63kmph 8) 0.18km - 55(4:58/km) 147/151bpm 13cal 12.1/12.26kmph 9) 0.27km - 1:35(5:47/km) 137/144bpm 21cal 10.37/12.12kmph 10) 0.7km - 3:24(4:54/km) 135/144bpm 43cal 12.26/12.97kmph 11) 0.92km - 5:09(5:35/km) 140/148bpm 69cal 10.74/12.8kmph 12) 0.52km - 2:37(5:03/km) 139/147bpm 34cal 11.87/13.03kmph 13) 1.62km - 9:46(6:03/km) 140/150bpm 127cal 9.93/11.72kmph 14) 0.54km - 2:53(5:21/km) 139/147bpm 36cal 11.21/11.86kmph 15) 0.96km - 4:59(5:12/km) 134/141bpm 54cal 11.53/12.23kmph 16) 0.49km - 2:43(5:31/km) 134/141bpm 29cal 10.87/11.22kmph 17) 0.65km - 4:00(6:07/km) 137/153bpm 44cal 9.82/11.59kmph 18) 0.24km - 1:16(5:18/km) 140/155bpm 15cal 11.33/11.62kmph 19) 0.66km - 3:58(6:01/km) 140/152bpm 48cal 9.96/11.32kmph 20) 0.22km - 1:06(5:04/km) 136/145bpm 12cal 11.84/11.79kmph 21) 0.3km - 1:55(6:25/km) 136/144bpm 20cal 9.35/11.89kmph 22) 0.53km - 2:48(5:19/km) 134/144bpm 28cal 11.29/12.39kmph 23) 0.25km - 1:42(6:43/km) 132/136bpm 14cal 8.93/11.08kmph 24) 0.27km - 1:34(5:54/km) 133/140bpm 14cal 10.16/10.58kmph 25) 0.7km - 4:28(6:24/km) 138/151bpm 49cal 9.38/11.35kmph 26) 0.27km - 1:30(5:30/km) 126/138bpm 12cal 10.91/11.39kmph 27) 0.23km - 1:45(7:32/km) 135/150bpm 16cal 7.97/10.98kmph 28) 0.61km - 3:13(5:14/km) 137/146bpm 34cal 11.45/12.26kmph 29) 0.31km - 2:21(7:29/km) 140/154bpm 25cal 8.01/11.22kmph 30) 0.27km - 1:32(5:35/km) 144/149bpm 20cal 10.75/11.66kmph 31) 0.31km - 1:43(5:35/km) 151/158bpm 23cal 10.75/11.49kmph 32) 1.72km - 10:08(5:53/km) 137/147bpm 100cal 10.18/12.39kmph 33) 0.42km - 2:13(5:20/km) 135/140bpm 19cal 11.25/12.63kmph 34) 0.63km - 4:25(7:01/km) 141/152bpm 48cal 8.54/12.46kmph 35) 1.7km - 8:42(5:07/km) 140/147bpm 97cal 11.72/12.63kmph 36) 1.09km - 5:45(5:16/km) 145/149bpm 73cal 11.38/12.09kmph 37) 5km - 25:28(5:06/km) 143/154bpm 280cal 11.78/13.84kmph 38) 1.15km - 6:48(5:55/km) 145/155bpm 74cal 10.15/12.39kmph Add a comment	13.1mi, 53:02 Cycling - General Split Summary === 1) 2.5km - 5:22(2:09/km) 103/132bpm 42cal 27.95/40.34kmph 2) 2.5km - 5:43(2:17/km) 128/139bpm 68cal 26.25/35.91kmph 3) 2.5km - 6:40(2:40/km) 132/144bpm 81cal 22.5/29.66kmph 4) 2.5km - 7:16(2:54/km) 130/153bpm 81cal 20.66/28.32kmph 5) 2.5km - 6:29(2:36/km) 134/152bpm 76cal 23.13/43.84kmph 6) 2.5km - 5:52(2:21/km) 123/141bpm 48cal 25.54/33.05kmph 7) 2.5km - 6:22(2:33/km) 127/149bpm 58cal 23.57/33.42kmph 8) 2.5km - 5:32(2:13/km) 124/141bpm 44cal 27.08/31.64kmph 9) 1km - 3:46(3:45/km) 120/130bpm 24cal 15.97/26.3kmph Add a comment	7.2mi, 57:28 Running - General Split Summary === 1) 5km - 24:45(4:57/km) 131/142bpm 306cal 12.12/13.74kmph 2) 0.43km - 2:40(6:10/km) 140/143bpm 35cal 9.72/10.28kmph 3) 5km - 23:34(4:43/km) 150/159bpm 342cal 12.73/14.51kmph 4) 1.08km - 6:29(6:01/km) 145/152bpm 85cal 9.98/12.83kmph Add a comment	8.2mi, 1:02:22 Running - General Split Summary === 1) 5km - 25:49(5:10/km) 137/152bpm 345cal 11.62/13.77kmph 2) 5km - 20:17(4:03/km) 165/173bpm 331cal 14.79/16.33kmph 3) 0.74km - 4:14(5:45/km) 174/178bpm 75cal 10.42/15.15kmph 4) 0.31km - 2:08(6:49/km) 156/161bpm 31cal 8.81/9.98kmph 5) 1.98km - 8:55(4:30/km) 153/159bpm 127cal 13.32/14.38kmph 6) 0.18km - 59(5:37/km) 149/151bpm 12cal 10.69/11.46kmph Add a comment	4.1mi, 30:05 Running - General Split Summary === 1) 0.54km - 2:35(4:49/km) 123/140bpm 29cal 12.44/13.81kmph 2) 5km - 22:09(4:26/km) 153/162bpm 333cal 13.54/16.46kmph 3) 1.03km - 5:21(5:12/km) 159/164bpm 82cal 11.56/13.94kmph Add a comment	2.1mi, 17:45 Running - General Split Summary === 1) 3.39km - 17:45(5:14/km) 149/158bpm 262cal 11.45/13.17kmph Add a comment 3.1mi, 19:55 Running - General Split Summary === 1) 5km - 19:51(3:58/km) 168/180bpm 337cal 15.11/16.19kmph 2) 0.02km - 4(2:39/km) 179/181bpm 1cal 22.63/16.12kmph Add a comment 2.2mi, 17:23 Running - General Split Summary === 1) 3.48km - 17:23(5:00/km) 136/146bpm 232cal 12/13.91kmph Add a comment	8.6mi, 1:13:48 Running - General Split Summary === 1) 5km - 26:07(5:13/km) 133/146bpm 335cal 11.49/13.17kmph 2) 4.04km - 22:14(5:30/km) 139/151bpm 282cal 10.9/13.4kmph 3) 0.66km - 2:38(3:58/km) 157/169bpm 39cal 15.13/15.75kmph 4) 4.05km - 22:49(5:38/km) 143/169bpm 279cal 10.64/15.75kmph Add a comment
Sun 21st Feb Feb 21	Mon 22nd Feb Feb 22	Tue 23rd Feb Feb 23	Wed 24th Feb Feb 24	Thu 25th Feb Feb 25	Fri 26th Feb Feb 26	Sat 27th Feb Feb 27
13.2mi, 1:56:08 Running - General Split Summary === 1) 5km - 28:46(5:45/km) 127/167bpm 309cal 10.43/13.67kmph 2) 5km - 26:50(5:22/km) 139/178bpm 312cal 11.18/13.44kmph 3) 5km - 27:35(5:31/km) 138/182bpm 280cal 10.88/13.23kmph 4) 4.46km - 24:59(5:37/km) 142/185bpm 262cal 10.7/13.23kmph 5) 0.79km - 2:51(3:36/km) 148/172bpm 33cal 16.65/17.4kmph 6) 0.55km - 2:59(5:29/km) 152/160bpm 40cal 10.95/12.5kmph 7) 0.4km - 2:07(5:14/km) 153/165bpm 28cal 11.47/12.7kmph Add a comment 13.5mi, 1:55:57 Running - General Split Summary === 1) 5km - 28:16(5:39/km) 125/140bpm 317cal 10.61/12.39kmph 2) 5km - 26:21(5:16/km) 137/151bpm 324cal 11.38/13.23kmph 3) 5km - 26:32(5:18/km) 137/149bpm 290cal 11.3/13.91kmph 4) 4.95km - 26:50(5:25/km) 140/149bpm 286cal 11.08/12.97kmph 5) 0.79km - 2:49(3:34/km) 162/171bpm 44cal 16.83/17.37kmph 6) 0.56km - 3:04(5:26/km) 162/175bpm 48cal 11.03/16.02kmph 7) 0.4km - 2:04(5:14/km) 148/158bpm 26cal 11.45/12.77kmph Add a comment 0.9mi, 28:42 Cross-Training - Walking Split Summary === 1) 1km - 19:03(19:03/km) 70/106bpm 66cal 33/80rpm 3.15/4.97kmph 2) 0.48km - 9:39(20:05/km) 72/109bpm 35cal 41/80rpm 2.99/3.9kmph Add a comment	7.2mi, 1:01:45 Running - General Split Summary === 1) 5km - 25:50(5:10/km) 135/154bpm 322cal 11.61/13.3kmph 2) 5km - 26:44(5:21/km) 135/142bpm 307cal 11.22/13.03kmph 3) 1.53km - 9:10(5:59/km) 135/143bpm 97cal 10.04/11.86kmph Add a comment	17.5mi, 1:08:06 Cycling - General Split Summary === 1) 2.5km - 5:12(2:05/km) 112/130bpm 47cal 28.82/36.24kmph 2) 2.5km - 5:36(2:14/km) 122/143bpm 60cal 26.81/37.96kmph 3) 2.5km - 5:28(2:11/km) 122/139bpm 55cal 27.45/36.78kmph 4) 2.5km - 6:44(2:42/km) 126/134bpm 72cal 22.26/28.68kmph 5) 2.5km - 5:55(2:22/km) 126/189bpm 59cal 25.33/49.35kmph 6) 2.5km - 7:09(2:52/km) 150/169bpm 101cal 20.96/35.04kmph 7) 2.5km - 5:54(2:22/km) 138/151bpm 70cal 25.41/38.97kmph 8) 2.5km - 5:25(2:10/km) 133/142bpm 56cal 27.66/43.16kmph 9) 2.5km - 7:12(2:53/km) 136/168bpm 75cal 20.85/31.94kmph 10) 2.5km - 5:58(2:23/km) 127/140bpm 43cal 25.15/42.19kmph 11) 2.5km - 5:50(2:20/km) 123/134bpm 34cal 25.73/34.73kmph 12) 0.67km - 1:42(2:33/km) 120/134bpm 9cal 23.54/31.94kmph Add a comment	2.1mi, 18:04 Running - General Split Summary === 1) 1km - 5:26(5:26/km) 154/187bpm 80cal 11.04/11.69kmph 2) 1km - 5:28(5:28/km) 152/167bpm 79cal 10.98/12.29kmph 3) 1km - 5:17(5:17/km) 151/167bpm 76cal 11.37/12.5kmph 4) 0.32km - 1:53(5:49/km) 141/148bpm 24cal 10.31/11.42kmph Add a comment 5mi, 32:52 Running - General Split Summary === 1) 1km - 4:13(4:13/km) 157/168bpm 62cal 14.25/16.23kmph 2) 1km - 4:14(4:14/km) 166/180bpm 67cal 14.17/14.64kmph 3) 1km - 4:23(4:23/km) 167/186bpm 70cal 13.69/14.41kmph 4) 1km - 4:17(4:17/km) 166/171bpm 67cal 14.03/15.55kmph 5) 1km - 4:00(4:00/km) 176/189bpm 69cal 15/15.69kmph 6) 1km - 4:10(4:10/km) 180/197bpm 75cal 14.39/15.02kmph 7) 1km - 3:55(3:55/km) 176/185bpm 69cal 15.29/15.99kmph 8) 0.96km - 3:40(3:49/km) 174/187bpm 62cal 15.73/17.16kmph Add a comment 1.9mi, 15:12 Running - General Split Summary === 1) 1km - 5:06(5:06/km) 146/167bpm 70cal 11.75/13.03kmph 2) 1km - 5:11(5:11/km) 142/147bpm 70cal 11.56/13kmph 3) 1km - 4:47(4:47/km) 140/144bpm 63cal 12.54/14.08kmph 4) 0.03km - 8(4:40/km) 138/143bpm 1cal 12.84/12.43kmph Add a comment	13.7mi, 51:47 Cycling - General Split Summary === 1) 2.5km - 5:21(2:09/km) 114/126bpm 51cal 28/42.89kmph 2) 2.5km - 6:11(2:29/km) 130/170bpm 73cal 24.24/39.37kmph 3) 2.5km - 5:26(2:10/km) 131/146bpm 64cal 27.59/42.43kmph 4) 2.5km - 5:14(2:06/km) 135/148bpm 63cal 28.65/36.95kmph 5) 2.5km - 5:33(2:13/km) 137/157bpm 68cal 27.06/36.55kmph 6) 2.5km - 6:04(2:25/km) 132/143bpm 66cal 24.75/49.98kmph 7) 2.5km - 5:53(2:21/km) 129/146bpm 56cal 25.51/30.84kmph 8) 2.5km - 6:32(2:37/km) 125/131bpm 53cal 22.96/27.81kmph 9) 2.05km - 5:33(2:42/km) 131/151bpm 54cal 22.18/32.55kmph Add a comment	17.7mi, 1:05:09 Cycling - General Split Summary === 1) 2.5km - 5:29(2:12/km) 113/133bpm 52cal 27.32/40.78kmph 2) 2.5km - 5:22(2:09/km) 135/145bpm 69cal 27.94/40.47kmph 3) 2.5km - 6:18(2:31/km) 140/147bpm 84cal 23.79/31kmph 4) 2.5km - 6:44(2:42/km) 139/149bpm 87cal 22.27/30.23kmph 5) 2.5km - 5:54(2:22/km) 140/159bpm 74cal 25.4/44.98kmph 6) 2.5km - 7:26(2:58/km) 149/161bpm 104cal 20.17/35.34kmph 7) 2.5km - 4:07(1:39/km) 139/161bpm 42cal 36.5/45.11kmph 8) 2.5km - 5:15(2:06/km) 139/158bpm 59cal 28.58/46.52kmph 9) 2.5km - 4:54(1:58/km) 131/144bpm 40cal 30.59/37.69kmph 10) 2.5km - 5:41(2:16/km) 134/149bpm 52cal 26.38/33.25kmph 11) 2.5km - 5:03(2:01/km) 132/137bpm 42cal 29.7/36.88kmph 12) 0.94km - 2:55(3:07/km) 142/156bpm 32cal 19.25/30.16kmph Add a comment	-

2020	Distance	Date	Result	WAVA
Great Clarendon Marathon	26.2mi	3 Oct	3:57:38	55.80%
Keswick parkrun	5km	15 Feb	19:41	72.20%
Lee-on-the-Solent parkrun	5km	1 Jan	19:29	72.94%
2019	Distance	Date	Result	WAVA
Andover Trail Marathon, September 2019	26.2mi	1 Sep	3:26:08	63.79%
Solway Coast Marathon	26.2mi	21 Jul	3:06:34	70.48%
Hampshire Hoppit Trail Marathon	26.2mi	9 Jun	3:42:12	58.69%
ABP Southampton Marathon	26.2mi	5 May	3:18:06	65.83%
Southampton parkrun	5km	13 Apr	18:41	75.51%
Eastleigh 10k	10km	24 Mar	38:41	73.93%
2018	Distance	Date	Result	WAVA
Great South Run	10mi	21 Oct	1:04:47	72.28%
Running Grand Prix Goodwood Motor Circuit 20 Mile	20mi	16 Sep	2:18:35	69.94%
Fleet Half Marathon	13.1mi	29 Apr	1:27:12	70.43%
London Marathon	26.2mi	22 Apr	3:21:15	64.27%
Southampton parkrun	5km	31 Mar	18:38	75.17%
2016	Distance	Date	Result	WAVA
Bath Two Tunnels Marathon	26.2mi	18 Sep	3:28:01	61.67%
Hampshire Hoppit trail marathon	26.2mi	19 Jun	3:41:13	57.55%
Brighton Marathon	26.2mi	17 Apr	3:09:57	67.02%
Surrey Half Marathon	13.1mi	13 Mar	1:28:25	68.37%
2015	Distance	Date	Result	WAVA
The Great Clarendon Marathon	26.2mi	4 Oct	3:55:28	54.06%
New Forest Marathon	26.2mi	13 Sep	3:27:11	61.44%
2014	Distance	Date	Result	WAVA
Warwick Half Marathon	13.1mi	23 Mar	1:36:20	61.94%
2013	Distance	Date	Result	WAVA
Winchester parkrun	5km	25 May	20:13	66.86%
Shakespeare Marathon	26.2mi	28 Apr	3:38:11	57.29%
2010	Distance	Date	Result	WAVA
Eastleigh parkrun #14	5km	7 Aug	20:37	64.70%

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