westmoors

Last on at 10pm, 7th Oct 2024

F55 Dorset

Coyote (61)

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STATUS Enjoying my running.

Wimborne AC

Races
594
Miles
17715
Miles
0
Miles
35
Miles
4113
WAVA
64.68%

About Me
Took up running in May 2007. Mid pack plodder but always willing to work hard. My aim is to increase my race standard (WAVA) each year. Show More...

Random Q&A	See your Q&A
What’s the best bit of advice that you would give to new runners, bikers and swimmers? Don't do too much, too fast, too soon!

Recent Blogs
Week 40. Light on miles.	7th Oct
September summary	1st Oct
Week 39 - glute niggle	30th Sep
Week 38 summary	23rd Sep
Week 37	15th Sep

My parkrun
Bournemouth parkrun

Recent Training
7th Oct	Long Run	10.5mi	1:48:35
6th Oct	Yoga	0mi	57:15
5th Oct	Warm Down	0.8mi	8:05
5th Oct	parkrun	3.2mi	29:55
5th Oct	Warm Up	1.1mi	11:24

Planned Races	Show more
The Doctor K Cup	19th Oct
New Forest 10 mile Race	27th Oct
November Virtual Mile	1st Nov
Boscombe 10k	24th Nov
December Virtual Mile	1st Dec

12 Month Benchmarks	Run
100m	20
200m	50
Mile	8:16
5k	26:43
5mi	43:31
10k	57:52
10mi	1:34:47
Half	2:04:43

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 0 Run 1300 Swim 0 Walk 200

Recent Threads
What is your fetch addiction position?
100 miles a month in 2024
Fetch Virtual Challenge 2024
Rundle
Carrying a phone when out for a run
parkrun Café

Buddies (30)

Followers (16)

Badges Collected	See available badges
+ 317 others

Read Everyone!

This is a little side project! See my recent reads:

A Thousand Ships

Natalie Haynes
Shuggie Bain

Douglas Stuart
Florida Roadkill

Tim Dorsey
Things Fall Apart

Chinua Achebe
Death's Domain

Terry Pratchett Paul Kidby
Severance

Ling Ma
A Slip of the Keyboard

Terry Pratchett
The Cranes That Build The Cranes

Jeremy Dyson
Hollywood's Most Wanted

G G Glen
With The End In Mind

Kathryn Mannix

View My Full List (76) | Build Your Own List

Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	32						7:55 55.78	7:49 56.93	7:30 59.82	7:46 58.29	8:12 55.74	7:45 59.59	7:54 59.08	8:10 57.77			8:34 57.36	7:58 61.92	7:30 7:30/mi	61.92
5km	407				26:28 57.89	26:35 57.64	26:51 57.46	25:23 61.76	24:44 63.38	25:23 62.32	26:21 61.12	26:07 61.78	25:18 64.46	26:32 62.13	28:09 59.62	28:05 60.01	28:21 60.62	27:21 63.02	24:44 7:58/mi	64.46
5mi	15	47:55 50.95	43:59 55.79	43:45 56.40	43:23 57.23	43:40 57.65	45:31 55.31	43:59 57.68		43:21 59.55	44:10 59.00	42:51 62.10	42:01 63.33			48:09 57.15	46:29 59.88		42:01 8:24/mi	63.33
10km	38	1:00:07 51.07	55:02 55.79	54:20 57.19	54:01 57.92	57:43 54.20	55:35 57.14	54:55 57.84	53:15 60.69	52:40 61.36	53:54 61.14	55:46 59.10	53:59 62.40		57:04 60.39	58:12 59.21	57:44 60.39	54:32 64.68	52:40 8:29/mi	64.68
6.5mi	11			1:02:26 52.27	1:00:43 54.09	1:08:32 48.24	1:01:43 53.97	1:00:35 55.41		59:31 57.39		59:16 58.78	57:03 61.72					1:00:27 61.69	57:03 8:43/mi	61.72
6.8mi	1								58:34 60.11										58:34 8:37/mi	60.11
7.4mi	1						1:13:29 52.11												1:13:29 9:53/mi	52.11
12km	1																1:13:23 57.56		1:13:23 9:50/mi	57.56
10mi	21		1:34:34 53.65	1:30:49 55.87	1:36:38 53.20	1:28:34 58.20	1:33:56 55.14	1:40:14 52.09		1:31:43 57.95	1:29:56 59.69	1:31:46 59.11	1:32:00 59.63			1:38:35 58.32	1:35:32 60.92	1:38:30 59.08	1:28:34 8:51/mi	60.92
12mi	1										2:45:11 39.29								2:45:11 13:46/mi	39.29
20km	2			1:58:39 53.57			1:55:53 56.01												1:55:53 9:19/mi	56.01
13.1mi	41	2:19:59 47.31	2:05:31 53.07	2:03:24 53.98	2:09:03 52.30	2:01:28 55.57	2:00:45 56.32	1:59:55 57.68	1:56:51 59.20	2:05:01 55.86	1:56:46 60.41	2:01:59 59.13	1:58:27 60.89	2:04:07 58.80		2:12:18 57.18	2:27:01 51.46		1:56:46 8:55/mi	60.89
13.5mi	1										3:02:26 39.92								3:02:26 13:31/mi	39.92
14mi	1																	2:29:13 55.10	2:29:13 10:39/mi	55.10
14.1mi	1														2:52:46 46.23				2:52:46 12:15/mi	46.23
20mi	6			3:15:38 53.06		3:22:30 51.94	3:08:06 56.35			4:35:33 39.52	4:35:29 39.95					4:30:18 43.24			3:08:06 9:24/mi	56.35
26.2mi	6		4:47:33 47.47	4:36:25 49.65						4:12:31 57.04		4:57:18 49.56	5:09:19 48.22			5:09:34 50.02			4:12:31 9:38/mi	57.04
50km	1												6:25:15 47.11						6:25:15 12:24/mi	47.11

Date	Planned Races			Distance
1 Apr	April Virtual Mile Confirmed			1mi
1 Mar	March Virtual Mile Confirmed			1mi
1 Feb	February Virtual Mile Confirmed			1mi
1 Jan	January Virtual Mile Confirmed			1mi
1 Dec	December Virtual Mile Confirmed			1mi
24 Nov	Boscombe 10k			10km
1 Nov	November Virtual Mile Confirmed			1mi
27 Oct	New Forest 10 mile Race Confirmed			10mi
19 Oct	The Doctor K Cup Confirmed			5km
2024		Result	WAVA	Distance
5 Oct	Bournemouth parkrun	29:54	58.31	5km
1 Oct	October Virtual Mile	0	0.00	1mi
28 Sep	Poole parkrun	29:25	58.59	5km
21 Sep	Bournemouth parkrun	27:50	61.93	5km
14 Sep	Bournemouth parkrun	28:41	60.09	5km
7 Sep	Upton House parkrun	31:36	54.54	5km
1 Sep	September Virtual Mile	8:51	55.74	1mi
31 Aug	Moors Valley parkrun	28:54	59.64	5km
24 Aug	Bournemouth parkrun	29:00	59.43	5km
17 Aug	Bournemouth parkrun	27:58	61.63	5km
10 Aug	Bournemouth parkrun	29:19	58.79	5km
3 Aug	Tamworth Castle Grounds parkrun	27:36	62.45	5km
1 Aug	August Virtual Mile	8:19	59.31	1mi
27 Jul	Bournemouth parkrun	28:44	59.99	5km
20 Jul	Bournemouth parkrun	28:18	60.90	5km
18 Jul	WAC Club mile SB	7:58	61.92	1mi
13 Jul	Bournemouth parkrun	29:42	58.03	5km
7 Jul	Round the rock 10k	57:52	60.95	10km
1 Jul	July Virtual Mile	8:35	57.47	1mi
29 Jun	Bournemouth parkrun	30:22	56.76	5km
22 Jun	Uckfield parkrun	29:09	59.13	5km
15 Jun	Bournemouth parkrun	29:11	59.06	5km
14 Jun	Purbeck 10k SB	54:32	64.68	10km
8 Jun	Bournemouth parkrun	28:07	61.30	5km
1 Jun	June Virtual Mile	8:29	58.15	1mi
1 Jun	Bournemouth parkrun	29:33	58.33	5km
25 May	Bournemouth parkrun SB	27:21	63.02	5km
18 May	Bournemouth parkrun	27:31	62.64	5km
11 May	Bournemouth parkrun	29:05	59.26	5km
6 May	BigWay Round - Winchester PB	2:29:13	55.10	14mi
4 May	Bournemouth parkrun	28:20	60.83	5km
1 May	May Virtual Mile	8:25	58.61	1mi
27 Apr	Bournemouth parkrun	28:01	61.52	5km
20 Apr	Bournemouth parkrun	27:31	62.64	5km
6 Apr	Bournemouth parkrun	28:13	61.08	5km
1 Apr	April Virtual Mile	8:27	58.38	1mi
30 Mar	Moors Valley parkrun	28:32	60.41	5km
23 Mar	Bournemouth parkrun	28:24	60.69	5km
16 Mar	Bournemouth parkrun	28:41	60.09	5km
9 Mar	Bournemouth parkrun	28:18	60.90	5km
1 Mar	March Virtual Mile	8:27	58.38	1mi
24 Feb	Bournemouth parkrun	30:00	57.45	5km
17 Feb	Upton House parkrun	29:45	57.94	5km
11 Feb	Lytchett 10 SB	1:38:30	59.08	10mi
10 Feb	Bournemouth parkrun	31:09	55.33	5km
3 Feb	Bournemouth parkrun	29:50	57.77	5km
1 Feb	February Virtual Mile	8:54	55.43	1mi
20 Jan	Bournemouth parkrun	28:43	60.02	5km
1 Jan	January Virtual Mile	8:48	56.06	1mi
1 Jan	Broadstone 1/4 Marathon SB	1:00:27	61.69	6.5mi
2023		Result	WAVA	Distance
30 Dec	Bournemouth parkrun	29:21	58.73	5km
10 Dec	Christchurch Christmas 10k	0	0.00	10km
9 Dec	Bournemouth parkrun	30:45	56.05	5km
2 Dec	Bournemouth parkrun	28:42	60.06	5km
1 Dec	December Virtual Mile	8:44	56.48	1mi
25 Nov	Bournemouth parkrun	29:08	59.16	5km
18 Nov	Bournemouth parkrun	31:19	55.04	5km
11 Nov	Bournemouth parkrun	29:39	58.13	5km
1 Nov	November Virtual Mile	8:37	57.25	1mi
28 Oct	Bournemouth parkrun	30:18	56.88	5km
22 Oct	Weymouth 10 SB	1:35:32	60.92	10mi
21 Oct	Bournemouth parkrun	30:14	57.01	5km
14 Oct	Bournemouth parkrun	28:26	60.62	5km
7 Oct	Somerdale Pavilion parkrun	28:52	59.71	5km
7 Oct	The Doctor K Cup	0	0.00	5km
1 Oct	October Virtual Mile	8:36	57.36	1mi
30 Sep	Upton House parkrun	29:30	58.43	5km
24 Sep	Round the Lakes Poole 10K SB	57:44	60.39	10km
16 Sep	Bournemouth parkrun	29:55	56.97	5km
9 Sep	Broadwater parkrun	29:11	58.40	5km
2 Sep	Salisbury parkrun	28:49	59.14	5km
1 Sep	September Virtual Mile	8:48	55.43	1mi
26 Aug	Bournemouth parkrun	30:31	55.85	5km
19 Aug	Lydiard parkrun	29:30	57.77	5km
12 Aug	Moors Valley parkrun	32:33	52.36	5km
6 Aug	Sturminster Newton Half Marathon SB	2:27:01	51.46	13.1mi
5 Aug	Bournemouth parkrun	32:23	52.63	5km
1 Aug	August Virtual Mile	9:18	52.45	1mi
29 Jul	Bournemouth parkrun	30:26	56.00	5km
20 Jul	WAC Club mile SB	8:34	56.94	1mi
15 Jul	Moors Valley parkrun	31:32	54.05	5km
8 Jul	Brooklands parkrun	28:38	59.52	5km
1 Jul	July Virtual Mile	8:47	55.53	1mi
1 Jul	Bournemouth parkrun	29:23	58.00	5km
24 Jun	Upton House parkrun	31:27	54.19	5km
18 Jun	Tarrant Valley 10k	1:01:39	56.55	10km
17 Jun	Bournemouth parkrun	28:59	58.80	5km
10 Jun	Itchen Valley Country parkrun	30:30	55.88	5km
3 Jun	Bournemouth parkrun	28:50	59.11	5km
1 Jun	June Virtual Mile	9:14	52.83	1mi
28 May	Ox Frolic	0 / 0	0.00	0hr
27 May	Bournemouth parkrun	30:50	55.27	5km
21 May	May 5 SB	46:29	59.88	5mi
20 May	Moors Valley parkrun	29:38	57.51	5km
13 May	Blandford parkrun SB	28:21	60.12	5km
1 May	May Virtual Mile	8:46	55.64	1mi
29 Apr	Bournemouth parkrun	29:03	58.67	5km
22 Apr	Upton House parkrun	34:53	48.86	5km
16 Apr	Marnhull 12 PB	1:13:23	57.56	12km
15 Apr	Bournemouth parkrun	30:36	55.69	5km
1 Apr	April Virtual Mile	8:38	56.50	1mi
1 Apr	Moors Valley parkrun	32:44	52.06	5km
25 Mar	Upton House parkrun	30:59	55.01	5km
18 Mar	Bournemouth parkrun	31:51	53.51	5km
11 Mar	Bournemouth parkrun	29:56	56.94	5km
1 Mar	March Virtual Mile	9:08	53.40	1mi
18 Feb	Bournemouth parkrun	28:31	59.76	5km
11 Feb	Bournemouth parkrun	29:01	58.73	5km
4 Feb	Bournemouth parkrun	29:06	58.57	5km
1 Feb	February Virtual Mile	8:43	55.96	1mi
31 Jan	January Virtual Mile	9:19	52.35	1mi
28 Jan	Bournemouth parkrun	29:49	57.16	5km
21 Jan	Moors Valley parkrun	32:13	52.90	5km
7 Jan	Bournemouth parkrun	33:16	51.23	5km
2022		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	30:37	55.66	5km
10 Dec	Mapperton Muddle Half	2:49:51	44.54	13.1mi
3 Dec	Moors Valley parkrun	31:59	53.29	5km
27 Nov	Downton Half-Marathon SB	2:12:18	57.18	13.1mi
26 Nov	Bournemouth parkrun	31:32	54.05	5km
19 Nov	Bournemouth parkrun	31:47	53.62	5km
12 Nov	Bournemouth parkrun	31:21	54.36	5km
5 Nov	Bournemouth parkrun	30:36	55.69	5km
30 Oct	New Forest 10 SB	1:38:35	58.32	10mi
29 Oct	Bournemouth parkrun	30:52	55.21	5km
22 Oct	Bournemouth parkrun	31:18	54.45	5km
8 Oct	The Doctor K Cup	0	0.00	5km
8 Oct	Bournemouth parkrun	28:39	59.49	5km
1 Oct	Bournemouth parkrun	28:25	59.97	5km
24 Sep	Huntingdon parkrun SB	28:05	60.01	5km
17 Sep	Bournemouth parkrun	30:51	54.62	5km
10 Sep	Bournemouth parkrun	29:34	57.00	5km
3 Sep	Moors Valley parkrun	29:35	56.96	5km
27 Aug	Bournemouth parkrun	28:10	59.83	5km
20 Aug	Bournemouth parkrun	29:43	56.71	5km
7 Aug	Sturminster Newton Half Marathon	2:18:46	53.86	13.1mi
6 Aug	Bournemouth parkrun	30:32	55.19	5km
30 Jul	Bournemouth parkrun	29:34	57.00	5km
23 Jul	Bournemouth parkrun	30:19	55.59	5km
9 Jul	Bournemouth parkrun	30:48	54.71	5km
2 Jul	Bournemouth parkrun	30:29	55.28	5km
25 Jun	Havant parkrun	30:30	55.25	5km
19 Jun	Round The Lakes 10k SB	58:12	59.21	10km
18 Jun	Bournemouth parkrun	31:21	53.75	5km
11 Jun	Upton House parkrun	31:10	54.07	5km
4 Jun	Bournemouth parkrun	31:16	53.90	5km
28 May	Thames Bridges Challenge (Oxford Edition)	0	0.00	6.8mi
22 May	May 5 SB	48:09	57.15	5mi
21 May	Bournemouth parkrun	30:36	55.07	5km
14 May	Street parkrun	28:32	59.06	5km
7 May	Bournemouth parkrun	32:02	52.61	5km
1 May	North Dorset Village Marathon SB	5:09:34	50.02	26.2mi
23 Apr	Bournemouth parkrun	30:36	55.07	5km
16 Apr	Moors Valley parkrun	36:22	46.34	5km
9 Apr	Bournemouth parkrun	29:08	57.84	5km
2 Apr	Bournemouth parkrun	30:04	56.05	5km
27 Mar	Fetcheveryone Cathedral Challenge	0	0.00	700mi
26 Mar	Bournemouth parkrun	29:38	56.87	5km
19 Mar	Bournemouth parkrun	30:13	55.77	5km
12 Mar	Bournemouth parkrun	32:24	52.01	5km
6 Mar	Larmer Tree 20 SB	4:30:18	43.24	20mi
5 Mar	Bournemouth parkrun	31:08	54.13	5km
26 Feb	Bournemouth parkrun	29:34	57.00	5km
12 Feb	Bournemouth parkrun	31:26	53.61	5km
6 Feb	Blackmore Vale Half Marathon	2:23:02	52.25	13.1mi
5 Feb	Bournemouth parkrun	31:49	52.96	5km
22 Jan	Bournemouth parkrun	28:46	58.58	5km
15 Jan	Bournemouth parkrun	31:19	53.81	5km
8 Jan	Bournemouth parkrun	31:40	53.22	5km
1 Jan	Bournemouth parkrun	29:56	56.30	5km
2021		Result	WAVA	Distance
18 Dec	Bournemouth parkrun	29:32	57.06	5km
11 Dec	Bournemouth parkrun	28:31	59.09	5km
4 Dec	Moors Valley parkrun	30:56	54.48	5km
28 Nov	Boscombe 10k SB	57:04	60.39	10km
20 Nov	Moors Valley parkrun	31:21	53.75	5km
13 Nov	Bournemouth parkrun	30:05	56.02	5km
30 Oct	Bournemouth parkrun	30:41	54.92	5km
16 Oct	Bournemouth parkrun	28:16	59.62	5km
9 Oct	Moors Valley parkrun	32:28	51.90	5km
2 Oct	The Doctor K Cup	0	0.00	5km
25 Sep	Whinlatter Forest parkrun	36:35	45.56	5km
18 Sep	Keswick parkrun	28:20	58.82	5km
11 Sep	Moors Valley parkrun	30:40	54.35	5km
4 Sep	Upton House parkrun	33:09	50.28	5km
28 Aug	Upton House parkrun	30:01	55.52	5km
21 Aug	Bournemouth parkrun	28:58	57.54	5km
15 Aug	Cranborne Half Marathon PB	2:52:46	46.23	14.1mi
14 Aug	Bournemouth parkrun	31:06	53.59	5km
7 Aug	Upton House parkrun	30:34	54.53	5km
31 Jul	Bournemouth parkrun SB	28:09	59.21	5km
2 Apr	Fetcheveryone Castle Challenge	0	0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	27:31	60.57	5km
27 Aug	WAC Club mile SB	8:10	57.77	1mi
14 Mar	Bournemouth parkrun	27:18	60.39	5km
8 Mar	Surrey Half Marathon	2:23:34	50.83	13.1mi
7 Mar	Bournemouth parkrun	27:00	61.06	5km
22 Feb	Poole parkrun	32:14	51.15	5km
2 Feb	Blackmore Vale Half Marathon SB	2:04:07	58.80	13.1mi
1 Feb	Bournemouth parkrun	28:02	58.81	5km
25 Jan	Babbs Mill parkrun	26:59	61.10	5km
18 Jan	Bournemouth parkrun SB	26:32	62.13	5km
11 Jan	Bournemouth parkrun	26:35	62.02	5km
1 Jan	Bournemouth parkrun	27:10	60.68	5km
1 Jan	Upton House parkrun	30:05	54.80	5km
2019		Result	WAVA	Distance
26 Dec	Round the Lakes Poole 10K	54:28	61.84	10km
25 Dec	Blandford parkrun	26:30	62.21	5km
14 Dec	Bournemouth parkrun	27:15	60.50	5km
8 Dec	Christchurch Christmas 10k	54:00	62.38	10km
7 Dec	Bournemouth parkrun	26:56	61.21	5km
30 Nov	Bournemouth parkrun	26:47	61.55	5km
24 Nov	Boscombe 10k SB	53:59	62.40	10km
23 Nov	Moors Valley parkrun	28:43	57.41	5km
9 Nov	Bournemouth parkrun	27:02	60.98	5km
2 Nov	Dark Valley Half Marathon	2:17:25	53.11	13.1mi
26 Oct	Bournemouth parkrun	27:05	60.87	5km
19 Oct	Bournemouth parkrun	27:16	60.46	5km
12 Oct	Bournemouth parkrun	27:53	59.12	5km
5 Oct	The Doctor K Cup	30:22	54.29	5km
28 Sep	Bournemouth parkrun	53:18	30.60	5km
21 Sep	Bournemouth parkrun	27:26	59.45	5km
15 Sep	Littledown 5 PB	42:01	63.33	5mi
14 Sep	Bournemouth parkrun	27:27	59.41	5km
7 Sep	Lytchett Relays SB	25:18	64.46	5km
31 Aug	Lymington Woodside parkrun	27:24	59.52	5km
24 Aug	Bournemouth parkrun	27:40	58.95	5km
17 Aug	Bournemouth parkrun	25:49	63.17	5km
11 Aug	Salisbury 5-4-3-2-1 Trail 50k PB	6:25:15	47.11	50km
10 Aug	Bournemouth parkrun	29:37	55.07	5km
3 Aug	Bournemouth parkrun	26:49	60.82	5km
27 Jul	Bournemouth parkrun	26:28	61.62	5km
20 Jul	Bournemouth parkrun	28:52	56.50	5km
18 Jul	WAC Club Mile (Pamphill) SB	7:54	59.08	1mi
13 Jul	Bournemouth parkrun	27:23	59.56	5km
30 Jun	Littledown marathon SB	5:09:19	48.22	26.2mi
29 Jun	Bournemouth parkrun	28:55	56.40	5km
22 Jun	Moors Valley parkrun	27:21	59.63	5km
15 Jun	Bournemouth parkrun	27:38	59.02	5km
9 Jun	Puddletown Plod Half Marathon	2:05:18	57.56	13.1mi
8 Jun	Bournemouth parkrun	27:04	60.25	5km
1 Jun	Moors Valley parkrun	37:51	43.09	5km
25 May	Bournemouth parkrun	28:02	58.18	5km
18 May	Bournemouth parkrun	27:01	60.37	5km
11 May	Bournemouth parkrun	26:07	62.45	5km
4 May	Bournemouth parkrun	26:40	61.16	5km
27 Apr	Bournemouth parkrun	29:47	54.76	5km
20 Apr	Bournemouth parkrun	28:54	56.43	5km
6 Apr	Bournemouth parkrun	28:45	56.73	5km
30 Mar	Moors Valley parkrun	32:35	50.05	5km
17 Mar	Fleet Half Marathon SB	1:58:27	60.89	13.1mi
16 Mar	Bournemouth parkrun	27:42	58.88	5km
9 Mar	Bournemouth parkrun	27:50	58.59	5km
23 Feb	Bournemouth parkrun	26:53	60.66	5km
16 Feb	Bournemouth parkrun	27:35	59.13	5km
10 Feb	Lytchett Manor 10 Mile Road Race SB	1:32:00	59.63	10mi
9 Feb	Upton House parkrun	29:54	54.54	5km
2 Feb	Upton House parkrun	30:18	53.82	5km
26 Jan	Bournemouth parkrun	27:12	59.96	5km
19 Jan	Bournemouth parkrun	27:43	58.84	5km
12 Jan	Brockenhurst parkrun	27:43	58.84	5km
5 Jan	Bournemouth parkrun	26:25	61.74	5km
1 Jan	Broadstone 1/4 Marathon PB	57:03	61.72	6.5mi
2018		Result	WAVA	Distance
29 Dec	Bournemouth parkrun	26:49	60.82	5km
25 Dec	Poole parkrun (Christmas Day)	27:21	59.63	5km
22 Dec	Upton House parkrun	28:00	58.25	5km
15 Dec	Bournemouth parkrun	28:05	58.07	5km
1 Dec	Bournemouth parkrun	28:29	57.26	5km
25 Nov	Downton Half-Marathon SB	2:01:59	59.13	13.1mi
24 Nov	Bournemouth parkrun	27:07	60.14	5km
17 Nov	Moors Valley parkrun	29:13	55.82	5km
10 Nov	Bournemouth parkrun	28:42	56.82	5km
3 Nov	Moors Valley parkrun	26:30	61.54	5km
27 Oct	Bournemouth parkrun	27:04	60.25	5km
20 Oct	Bournemouth parkrun	27:55	58.42	5km
14 Oct	Gold Hill 10km	1:03:36	52.38	10km
13 Oct	Bournemouth parkrun	28:52	56.50	5km
6 Oct	Moors Valley parkrun	29:57	54.45	5km
30 Sep	Hoburne 5 SB	42:51	62.10	5mi
29 Sep	The Doctor K Cup	27:14	59.25	5km
22 Sep	Bournemouth parkrun	26:44	60.36	5km
15 Sep	Bournemouth parkrun	26:47	60.24	5km
8 Sep	Moors Valley parkrun	26:20	61.27	5km
25 Aug	Bournemouth parkrun	26:22	61.20	5km
18 Aug	Bournemouth parkrun SB	26:07	61.78	5km
16 Aug	WAC Club mile SB	7:45	59.59	1mi
12 Aug	Round the rock 10k SB	55:46	59.10	10km
11 Aug	Bournemouth parkrun	27:35	58.50	5km
5 Aug	Sturminster Newton Half Marathon	2:19:23	51.16	13.1mi
4 Aug	Bournemouth parkrun	28:57	55.74	5km
28 Jul	Frimley Lodge parkrun	27:17	59.14	5km
28 Jul	Big Fetch Mile - Woking	7:47	59.33	1mi
21 Jul	Moors Valley parkrun	26:41	60.47	5km
14 Jul	Seaton parkrun	26:55	59.95	5km
7 Jul	Bournemouth parkrun	27:09	59.43	5km
1 Jul	Portland 10	1:34:38	57.32	10mi
30 Jun	Moors Valley parkrun	27:31	58.64	5km
23 Jun	Moors Valley parkrun	27:55	57.80	5km
16 Jun	Bournemouth parkrun	26:42	60.43	5km
9 Jun	Bournemouth parkrun	27:02	59.69	5km
2 Jun	Bournemouth parkrun	27:37	58.43	5km
27 May	Dorchester Marathon SB	4:57:18	49.56	26.2mi
19 May	Bournemouth parkrun	26:30	60.89	5km
12 May	Bournemouth parkrun	26:55	59.95	5km
6 May	North Dorset Village Marathon	0	0.00	26.2mi
5 May	Bournemouth parkrun	28:55	55.80	5km
28 Apr	Bournemouth parkrun	28:19	56.98	5km
21 Apr	Bournemouth parkrun	28:20	56.95	5km
14 Apr	Moors Valley parkrun	27:10	59.39	5km
7 Apr	Bournemouth parkrun	28:37	56.39	5km
31 Mar	Rotary Easter Quarter Marathon	59:40	58.38	6.5mi
31 Mar	Bournemouth parkrun	30:02	53.73	5km
24 Mar	Moors Valley parkrun	28:19	56.98	5km
17 Mar	Bournemouth parkrun	28:27	56.72	5km
10 Mar	Bournemouth parkrun	29:50	54.09	5km
25 Feb	Bournemouth 10 SB	1:31:46	59.11	10mi
24 Feb	Bournemouth parkrun	29:28	54.76	5km
17 Feb	Bournemouth parkrun	27:11	59.36	5km
10 Feb	Bournemouth parkrun	29:09	55.35	5km
3 Feb	Bournemouth parkrun	30:07	53.58	5km
28 Jan	Romsey 5	43:10	60.98	5mi
27 Jan	Upton House parkrun	34:34	46.68	5km
20 Jan	Bournemouth parkrun	30:21	53.16	5km
13 Jan	Blandford parkrun	26:38	60.58	5km
6 Jan	Moors Valley parkrun	27:23	58.92	5km
1 Jan	Broadstone 1/4 Marathon SB	59:16	58.78	6.5mi
2017		Result	WAVA	Distance
30 Dec	Poole parkrun	27:52	57.90	5km
25 Dec	Poole parkrun (Christmas Day)	28:54	55.83	5km
23 Dec	Upton House parkrun	29:15	55.16	5km
17 Dec	Bovington Half Marathon	3:14:11	36.72	13.1mi
16 Dec	Bournemouth parkrun	29:43	54.30	5km
9 Dec	Bournemouth parkrun	27:59	57.66	5km
2 Dec	Bournemouth parkrun	27:02	59.69	5km
26 Nov	Boscombe 10k SB	53:54	61.14	10km
25 Nov	Brockenhurst parkrun	27:46	58.11	5km
18 Nov	Moors Valley parkrun	28:30	56.62	5km
11 Nov	Moors Valley parkrun	28:34	56.48	5km
4 Nov	Bournemouth parkrun	28:38	56.35	5km
29 Oct	Braemore 10K	1:04:51	50.82	10km
28 Oct	Bournemouth parkrun	26:57	59.87	5km
21 Oct	Upton House parkrun	27:41	58.29	5km
14 Oct	Upton House parkrun	28:08	57.35	5km
7 Oct	Blandford parkrun	26:24	61.12	5km
30 Sep	The Doctor K Cup	27:02	59.69	5km
17 Sep	Littledown 5 SB	44:10	59.00	5mi
16 Sep	Moors Valley parkrun	27:17	58.54	5km
9 Sep	Bournemouth parkrun	28:56	55.20	5km
3 Sep	The Beast PB	2:45:11	39.29	12mi
2 Sep	Bournemouth parkrun	27:14	58.65	5km
26 Aug	Bournemouth parkrun	27:39	57.76	5km
19 Aug	Peterborough parkrun	27:16	58.57	5km
30 Jul	Dorset Invader Half Marathon PB	3:02:26	39.92	13.5mi
29 Jul	Bournemouth parkrun	29:35	53.99	5km
22 Jul	Upton House parkrun	49:03	32.56	5km
20 Jul	WAC Club mile SB	8:12	55.74	1mi
15 Jul	Homewood parkrun	29:57	53.33	5km
8 Jul	Yeovil Montacute parkrun	30:10	52.94	5km
24 Jun	Bournemouth parkrun	27:39	57.76	5km
17 Jun	Bournemouth parkrun	28:33	55.94	5km
10 Jun	Bournemouth parkrun	27:43	57.62	5km
28 May	Casterbridge Half Marathon	2:19:15	50.66	13.1mi
27 May	Bournemouth parkrun	30:57	51.60	5km
20 May	Seaton parkrun	32:00	49.91	5km
13 May	Bournemouth parkrun	29:31	54.11	5km
6 May	Bournemouth parkrun	29:06	54.88	5km
29 Apr	Bournemouth parkrun	29:23	54.35	5km
22 Apr	Bournemouth parkrun	28:49	55.42	5km
15 Apr	Bournemouth parkrun	29:05	54.91	5km
1 Apr	Bournemouth parkrun	29:09	54.79	5km
25 Mar	Bournemouth parkrun	28:27	56.14	5km
12 Mar	Larmer Tree 20 SB	4:35:29	39.95	20mi
4 Mar	Moors Valley parkrun	30:55	51.66	5km
12 Feb	Lytchett 10 SB	1:29:56	59.69	10mi
11 Feb	Bournemouth parkrun	27:16	58.57	5km
4 Feb	Bournemouth parkrun	28:15	56.53	5km
28 Jan	Bournemouth parkrun SB	26:21	60.61	5km
22 Jan	Farnborough Half Marathon PB	1:56:46	60.41	13.1mi
21 Jan	Bournemouth parkrun	28:28	56.10	5km
14 Jan	Bournemouth parkrun	26:51	59.48	5km
7 Jan	Bournemouth parkrun	27:01	59.12	5km
1 Jan	Moors Valley parkrun	29:10	54.76	5km
2016		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	26:38	59.97	5km
24 Dec	Bournemouth parkrun	27:20	58.43	5km
17 Dec	Bournemouth parkrun	26:26	60.42	5km
11 Dec	Bovington Half Marathon	2:07:23	55.38	13.1mi
3 Dec	Bournemouth parkrun	26:13	60.92	5km
27 Nov	Boscombe 10k	54:00	60.41	10km
26 Nov	Bournemouth parkrun	26:11	61.00	5km
19 Nov	Bournemouth parkrun	26:04	61.27	5km
12 Nov	Bournemouth parkrun	25:59	61.47	5km
5 Nov	Bournemouth parkrun	27:45	57.55	5km
30 Oct	The Stickler	1:52:13	48.34	10.1mi
29 Oct	Bournemouth parkrun	26:49	59.56	5km
22 Oct	Bournemouth parkrun	26:45	59.71	5km
15 Oct	Bournemouth parkrun	26:19	60.69	5km
9 Oct	Gold Hill 10km	58:54	55.39	10km
8 Oct	Bournemouth parkrun	26:36	60.04	5km
1 Oct	Bournemouth parkrun	26:42	59.82	5km
25 Sep	Hoburne 5 SB	43:21	59.55	5mi
17 Sep	Burnham and Highbridge parkrun	26:24	59.92	5km
10 Sep	Burnham and Highbridge parkrun	26:57	58.70	5km
3 Sep	Moors Valley parkrun	28:02	56.43	5km
27 Aug	Bournemouth parkrun	26:08	60.53	5km
21 Aug	Round the Rock 10k	54:38	59.15	10km
20 Aug	Bournemouth parkrun	27:16	58.01	5km
13 Aug	Charles Bennett Olympic Mile SB	7:46	58.29	1mi
6 Aug	Bournemouth parkrun	26:48	59.02	5km
30 Jul	Bournemouth parkrun	25:55	61.04	5km
23 Jul	Moors Valley parkrun	26:52	58.88	5km
16 Jul	Bournemouth parkrun	26:59	58.62	5km
10 Jul	New Forest 10 SB	1:31:43	57.95	10mi
9 Jul	Bournemouth parkrun	27:50	56.83	5km
2 Jul	Bournemouth parkrun	26:06	60.61	5km
25 Jun	Bournemouth parkrun	25:46	61.39	5km
17 Jun	Purbeck 10k PB	52:40	61.36	10km
11 Jun	Moors Valley parkrun	26:23	59.96	5km
4 Jun	Moors Valley parkrun	26:08	60.53	5km
28 May	Parke parkrun	29:51	52.99	5km
21 May	Moors Valley parkrun	26:36	59.47	5km
14 May	Bournemouth parkrun	26:38	59.39	5km
7 May	Bournemouth parkrun	26:29	59.73	5km
1 May	North Dorset Village Marathon PB	4:12:31	57.04	26.2mi
30 Apr	Bournemouth parkrun	29:18	53.99	5km
23 Apr	Moors Valley parkrun	25:57	60.96	5km
16 Apr	Bournemouth parkrun	25:58	60.92	5km
26 Mar	Moors Valley parkrun	28:29	55.54	5km
19 Mar	Poole parkrun SB	25:23	62.32	5km
13 Mar	The Grizzly SB	4:35:33	39.52	20mi
12 Mar	Bournemouth parkrun	25:43	61.51	5km
5 Mar	Moors Valley parkrun	28:07	56.26	5km
27 Feb	Bournemouth parkrun	26:46	59.10	5km
7 Feb	Blackmore Vale Half Marathon SB	2:05:01	55.86	13.1mi
30 Jan	Moors Valley parkrun	28:52	54.80	5km
23 Jan	Bournemouth parkrun	28:24	55.70	5km
9 Jan	Blandford parkrun	26:28	59.77	5km
1 Jan	Broadstone 1/4 Marathon SB	59:31	57.39	6.5mi
2015		Result	WAVA	Distance
26 Dec	Bournemouth parkrun	27:07	58.33	5km
19 Dec	Bournemouth parkrun	27:06	58.37	5km
13 Dec	Christmas 10K SB	53:15	60.69	10km
12 Dec	Bournemouth parkrun	28:01	56.46	5km
5 Dec	Bournemouth parkrun	26:38	59.39	5km
29 Nov	Downton Half-Marathon	1:59:06	58.63	13.1mi
21 Nov	Bournemouth parkrun	25:48	61.31	5km
14 Nov	Moors Valley parkrun	28:05	56.33	5km
7 Nov	Moors Valley Parkrun	28:02	56.43	5km
31 Oct	Bournemouth parkrun	26:03	60.72	5km
24 Oct	Bournemouth parkrun	26:14	60.30	5km
18 Oct	Run Dorset Christchurch Half	2:08:26	54.37	13.1mi
10 Oct	Bournemouth parkrun #113	27:25	57.70	5km
26 Sep	Evesham parkrun	26:23	59.42	5km
19 Sep	Peterborough parkrun#116	26:47	58.53	5km
29 Aug	Bournemouth parkrun	26:08	59.99	5km
22 Aug	Bournemouth parkrun	26:43	58.68	5km
15 Aug	Blandford parkrun	25:13	62.17	5km
9 Aug	Salisbury 5-4-3-2-1 Trail Half	2:13:22	51.87	13.1mi
8 Aug	Bournemouth parkrun	26:38	58.86	5km
18 Jul	Dorset Invader Half Marathon	2:18:55	49.79	13.1mi
11 Jul	Blandford parkrun PB	24:44	63.38	5km
9 Jul	WAC Club mile PB	7:30	59.82	1mi
4 Jul	Bournemouth parkrun	26:36	58.94	5km
27 Jun	Bournemouth parkrun	27:20	57.36	5km
20 Jun	Bournemouth parkrun	25:56	60.45	5km
30 May	Bournemouth parkrun	25:29	61.52	5km
23 May	Bournemouth parkrun	25:45	60.88	5km
16 May	Bournemouth parkrun	26:04	60.14	5km
10 May	Run Dorset Wimborne Half	2:03:00	56.24	13.1mi
9 May	Bournemouth parkrun	25:47	60.80	5km
3 May	North Dorset Village Marathon - Relay - Leg 4 PB	58:34	60.11	6.8mi
2 May	Bournemouth parkrun	25:48	60.76	5km
18 Apr	Bournemouth parkrun	25:50	60.69	5km
12 Apr	Bournemouth Bay Run 10k	0	0.00	10km
11 Apr	Bournemouth parkrun	26:36	58.94	5km
4 Apr	Poole parkrun	25:33	61.36	5km
28 Mar	Bournemouth parkrun	27:07	57.81	5km
22 Mar	Run Dorset Verwood Half - SHORT!	1:27:27	58.99	9.8mi
21 Mar	Bournemouth parkrun	26:14	59.76	5km
14 Mar	Bournemouth parkrun	25:22	61.80	5km
8 Mar	Surrey Half Marathon SB	1:56:51	59.20	13.1mi
7 Mar	Bournemouth parkrun	28:11	55.63	5km
28 Feb	Bournemouth parkrun	28:18	55.40	5km
21 Feb	Bournemouth parkrun	27:42	56.60	5km
14 Feb	Bournemouth parkrun	27:41	56.63	5km
7 Feb	Bournemouth parkrun	26:09	59.95	5km
1 Feb	Blackmore Vale Half Marathon	2:06:31	54.67	13.1mi
31 Jan	Bournemouth parkrun	27:16	57.50	5km
24 Jan	Bournemouth parkrun	27:29	57.04	5km
17 Jan	Bournemouth parkrun	27:08	57.78	5km
10 Jan	Bournemouth parkrun	27:47	56.43	5km
4 Jan	Somerley 10k	54:10	59.13	10km
3 Jan	Poole parkrun	27:31	56.97	5km
1 Jan	Bournemouth parkrun	28:05	55.82	5km
2014		Result	WAVA	Distance
27 Dec	Bournemouth parkrun	27:58	56.06	5km
20 Dec	Bournemouth parkrun	26:32	59.08	5km
13 Dec	Bournemouth parkrun	26:57	58.17	5km
6 Dec	Bournemouth parkrun SB	25:23	61.76	5km
30 Nov	Downton Half-Marathon SB	1:59:55	57.68	13.1mi
29 Nov	Bournemouth parkrun	33:10	47.27	5km
22 Nov	Poole parkrun	26:19	59.57	5km
8 Nov	Poole parkrun	26:43	58.68	5km
1 Nov	Bournemouth parkrun	26:51	58.39	5km
12 Oct	Gold Hill 10km	1:02:23	51.34	10km
27 Sep	Bryn Bach parkrun	26:14	59.27	5km
20 Sep	Colby parkrun	28:00	55.53	5km
7 Sep	Littledown 5 SB	43:59	57.68	5mi
30 Aug	Bournemouth parkrun	27:15	57.06	5km
23 Aug	Bournemouth parkrun	26:22	58.97	5km
9 Aug	Poole parkrun	26:00	59.80	5km
7 Aug	Poole Magic Mile SB	7:49	56.93	1mi
3 Aug	Sturminster Newton Half Marathon	2:23:10	47.89	13.1mi
26 Jul	Blandford parkrun #1	26:11	59.38	5km
13 Jul	New Forest 10 SB	1:40:14	52.09	10mi
28 Jun	Longrun Meadow parkrun	26:58	57.66	5km
20 Jun	Purbeck 10k SB	54:55	57.84	10km
24 May	Bournemouth Parkrun	31:40	49.10	5km
17 May	Bournemouth parkrun #40	27:27	56.64	5km
26 Apr	Bournemouth parkrun #37	29:08	53.37	5km
19 Apr	Rotary Easter Quarter Marathon SB	1:00:35	55.41	6.5mi
5 Apr	Poole Parkrun #160	28:24	54.75	5km
9 Mar	Surrey Half Marathon	2:16:28	50.25	13.1mi
16 Feb	Lytchett 10	1:44:13	50.10	10mi
18 Jan	Bournemouth parkrun	31:10	49.89	5km
11 Jan	Poole parkrun	29:29	52.74	5km
2013		Result	WAVA	Distance
14 Dec	Poole Parkrun #143	28:25	54.71	5km
8 Dec	Christmas 10k Christchurch SB	55:35	57.14	10km
24 Nov	Boscombe 10k	57:14	55.50	10km
3 Nov	Gillingham Hilly 7.5 PB	1:13:29	52.11	7.4mi
26 Oct	Bournemouth parkrun	29:06	53.43	5km
19 Oct	Bournemouth parkrun	31:10	49.89	5km
12 Oct	Weymouth 10	1:38:47	52.85	10mi
21 Sep	Bournemouth parkrun	28:33	54.04	5km
15 Sep	Littledown 5 SB	45:31	55.31	5mi
5 Sep	Poole Magic Mile SB	7:55	55.78	1mi
31 Aug	Poole Parkrun	28:16	54.58	5km
24 Aug	Bournemouth parkrun	29:05	53.05	5km
17 Aug	Poole parkrun	27:52	55.37	5km
10 Aug	Poole parkrun #125 SB	26:51	57.46	5km
4 Aug	Sturminster Newton Half Marathon	2:09:08	52.67	13.1mi
7 Jul	Portland 10	1:47:27	48.20	10mi
16 Jun	Puddletown Plod PB	1:55:53	56.01	20km
17 May	Purbeck 10k	56:01	56.26	10km
7 Apr	Bournemouth Bay Run Half Marathon SB	2:00:45	56.32	13.1mi
10 Mar	Zoom Mad March PB	3:08:06	56.35	20mi
17 Feb	Lytchett 10 SB	1:33:56	55.14	10mi
3 Feb	Blackmore Vale Half Marathon	2:09:37	52.47	13.1mi
1 Jan	Broadstone 1/4 Marathon SB	1:01:43	53.97	6.5mi
2012		Result	WAVA	Distance
25 Nov	Boscombe 10k	59:52	52.64	10km
18 Nov	Wimborne 10	1:28:59	58.20	10mi
7 Oct	Hoburne 5 SB	43:40	57.65	5mi
25 Aug	Poole Parkrun	28:02	54.66	5km
29 Jul	Sturminster Newton Half Marathon SB	2:01:28	55.57	13.1mi
21 Jul	Poole parkrun	26:40	57.46	5km
14 Jul	Swanage Half Marathon	2:13:18	50.64	13.1mi
27 May	Poole Festival of Running 10k SB	57:43	54.20	10km
31 Mar	Poole parkrun SB	26:35	57.64	5km
11 Mar	Mad March 20 SB	3:22:30	51.94	20mi
19 Feb	Lytchett 10 PB	1:28:34	58.04	10mi
5 Feb	Blackmore Vale Half-Marathon	2:12:29	50.95	13.1mi
8 Jan	milborne 10 (9.79miles)	1:32:44	54.25	9.8mi
2 Jan	Junction (Broadstone) Quarter Marathon SB	1:08:32	48.24	6.5mi
2011		Result	WAVA	Distance
31 Dec	Poole parkrun	26:52	57.03	5km
24 Dec	Poole parkrun SB	26:28	57.89	5km
17 Dec	Poole parkrun	28:57	52.92	5km
11 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:01	57.92	10km
27 Nov	Downton Half-Marathon SB	2:09:03	52.30	13.1mi
6 Nov	Gillingham Hilly 7.5	1:08:46	54.81	7.4mi
22 Oct	Weymouth 10 SB	1:36:38	53.20	10mi
15 Oct	Poole Parkrun	26:32	57.75	5km
18 Sep	Littledown 5 SB	43:23	57.23	5mi
29 Aug	Shillingstone Hill Run	54:20	45.69	5mi
30 Jul	Poole Parkrun #18	26:59	56.42	5km
16 Jul	Swanage Half Marathon	2:09:35	51.73	13.1mi
9 Jul	Poole parkrun	27:29	55.39	5km
5 Jun	Poole Festival of Running 10k	54:47	56.72	10km
14 May	Poole parkrun #7	27:08	56.11	5km
23 Apr	Rotary Easter Quarter Marathon	1:01:17	53.59	6.5mi
3 Apr	Bournemouth Bay Run Half Marathon	2:16:26	49.13	13.1mi
20 Feb	Lytchett 10	1:42:49	49.66	10mi
9 Jan	milborne 10 (9.79miles)	1:32:45	53.87	9.8mi
2 Jan	Broadstone Quarter Marathon SB	1:00:43	54.09	6.5mi
2010		Result	WAVA	Distance
12 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:20	57.19	10km
23 Oct	Weymouth 10	1:36:29	52.92	10mi
10 Oct	Gold Hill	58:15	50.71	9.5km
26 Sep	New Forest Marathon SB	4:36:25	49.65	26.2mi
19 Sep	Littledown 5 SB	43:45	56.40	5mi
1 Aug	Sturminster Newton Half Marathon SB	2:03:24	53.98	13.1mi
4 Jul	Portland 10	1:33:42	54.15	10mi
13 Jun	Puddletown Plod SB	1:58:39	53.57	20km
6 Jun	Poole Festival of Running 10k	56:02	55.11	10km
14 Mar	Mad March Pukka 20 SB	3:15:38	53.06	20mi
14 Feb	Lytchett Manor 10 - 20th Anniversary Run SB	1:30:49	55.87	10mi
7 Feb	Blackmore Vale Half Marathon	2:10:17	51.13	13.1mi
1 Jan	Broadstone Quarter Marathon SB	1:02:26	52.27	6.5mi
2009		Result	WAVA	Distance
29 Nov	Downton Half SB	2:05:31	53.07	13.1mi
15 Nov	Wimborne 10 SB	1:34:34	53.65	10mi
13 Sep	Littledown '5' SB	43:59	55.79	5mi
2 Aug	Sturminster Newton Half Marathon	2:13:05	49.77	13.1mi
2 Jul	SaabSalomon Forest Trail, Moors Valley	1:03:59	47.98	10km
7 Jun	Poole Festival of Running 10k SB	55:02	55.79	10km
26 Apr	London Marathon SB	4:47:33	47.47	26.2mi
2008		Result	WAVA	Distance
28 Dec	The Somerley 10k Charity Fun Run	1:03:15	48.54	10km
30 Nov	Downton Half Marathon SB	2:19:59	47.31	13.1mi
9 Nov	Leatherhead Fire Station 10k SB	1:00:07	51.07	10km
28 Sep	Littledown '5' SB	47:55	50.95	5mi
17 Aug	Everton 10K	1:00:34	50.43	10km
1 Jun	Poole 10k	1:00:44	50.29	10km
11 May	Moors Valley 10K	1:06:05	46.22	10km
6 Apr	Ferndown Rotary Club Charity Fun Run	1:01:50	49.39	10km
2007		Result	WAVA	Distance
16 Sep	Anthony Nolan 8K Fun Run Moors Valley	45:30	53.10	8km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	12	12	24	19	21	10	18	15	17	4	0	0	153
2024	100	107	125	112	106	100	100	102	103	24	0	0	979
2023	8	27	18	1	13	18	11	19	18	27	20	24	202
2023	0	0	0	0	0	0	0	0	0	0	0	0.1	0.1
2023	86	71	58	103	77	86	99	81	97	101	89	88	1035
2022	17	13	17	20	28	7	10	12	10	7	14	27	182
2022	135	131	141	123	100	103	112	122	106	140	100	61	1375
2021	0	0	1	5	8	5	3	9	4	4	6	5	51
2021	120	108	125	125	101	101	116	141	94	107	83	101	1323
2021	0	0	0	0	0	0	0	0	14	0	0	0	14
2020	0	0	0	0	1	0	0	2	0	2	1	3	9
2020	118	134	134	152	155	142	135	102	114	109	129	122	1544
2019	1	1	0	1	3	5	0	2	0	0	4	0	18
2019	123	108	123	103	119	141	123	120	116	102	101	120	1400
2019	0	0	0	10	0	0	0	0	0	0	0	0	10
2018	0	3	0	0	0	0	0	0	0	2	0	6	11
2018	104	106	121	119	123	114	101	102	119	100	104	117	1331
2017	12	12	6	10	5	0	0	0	4	0	1	0	49
2017	137	123	124	85	106	88	58	90	92	88	105	100	1197
2016	17	15	24	31	19	63	65	31	49	25	2	12	353
2016	127	122	125	131	107	100	122	116	83	120	92	120	1363
2015	31	25	38	49	58	45	60	60	41	50	40	26	523
2015	95	87	110	80	95	72	73	95	35	113	107	87	1050
2015	0	0	0	0	0	0	0	0	0	0	6	0	6
2014	52	44	61	53	62	46	58	65	45	51	45	35	615
2014	55	39	85	65	93	60	65	73	29	68	100	69	800
2013	59	74	82	136	139	72	70	96	54	53	60	62	957
2013	81	89	122	41	47	92	88	49	51	52	50	47	807
2012	74	62	73	74	78	89	80	78	79	58	75	67	886
2012	79	72	78	57	62	58	56	52	55	47	78	41	735
2011	0	0	0	0	0	5	0	8	6	10	6	69	104
2011	54	46	64	63	74	70	77	69	59	62	50	62	750
2011	0	0	0	0	0	0	5	0	0	0	0	0	5
2010	68	81	48	57	39	57	77	135	87	59	56	29	793
2009	82	101	152	101	55	48	27	48	43	67	66	17	805
2008	20	20	34	15	18	12	27	44	10	42	47	39	327
2007	0	0	0	0	3	11	17	27	25	10	0	6	99

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	Mon 16th Sep Sep 16
2.4mi, 25:03 Run - Warm Down 1) 1mi - 10:23(10:23/mi) 133/136bpm [1380b/mi] 108cal 5.78/6.7mph 2) 1mi - 10:10(10:10/mi) 131/134bpm [1331b/mi] 105cal 5.91/6.3mph 3) 0.43mi - 4:31(10:26/mi) 132/135bpm [1378b/mi] 46cal 5.75/6.2mph Add a comment 1mi, 8:54 Run - Time Trial Fetch virtual mile. Wasn't really in the mood and don't think I pushed as hard as I could have. 1) 1mi - 8:51(8:51/mi) 144/150bpm [1275b/mi] 99cal 6.78/9.62mph 2) 0.01mi - 2(5:47/mi) 149/149bpm [862b/mi] 10.37/6.87mph 10th Sep 2024, 8:48pm alpenrose wrote: Good work :) Add a comment 1.8mi, 18:55 Run - Warm Up 1) 1mi - 10:40(10:40/mi) 119/129bpm [1270b/mi] 98cal 5.62/7.78mph 2) 0.76mi - 8:15(10:51/mi) 128/132bpm [1388b/mi] 82cal 5.53/6.39mph Add a comment	0mi, 56:40 Cross - Aerobics 1) 0mi - 35:54(0/mi) 93/131bpm [INFb/mi] 191cal 2) 0mi - 17:04(0/mi) 87/108bpm [INFb/mi] 61cal 3) 0mi - 3:42(0/mi) 80/92bpm [INFb/mi] 9cal Add a comment	0.1mi, 54 Run - General Post session relays. 1) 0.1mi - 54(9:23/mi) 108/128bpm [1014b/mi] 6cal 6.39/9.64mph Add a comment 0.4mi, 4:47 Run - Warm Down 1) 0.43mi - 4:47(11:02/mi) 132/142bpm [1456b/mi] 49cal 5.44/6.47mph Add a comment 1.7mi, 23:12 Run - Hill Work 1) 0.05mi - 39(13:25/mi) 101/131bpm [1355b/mi] 4cal 4.47/5.45mph 2) 0.05mi - 44(15:17/mi) 136/138bpm [2079b/mi] 7cal 3.93/4.91mph 3) 0.05mi - 40(13:54/mi) 136/143bpm [1891b/mi] 6cal 4.32/4.72mph 4) 0.09mi - 59(10:48/mi) 139/145bpm [1502b/mi] 10cal 5.55/5.78mph 5) 0.11mi - 1:17(12:03/mi) 139/149bpm [1674b/mi] 14cal 4.98/5.85mph 6) 0.09mi - 1:15(13:14/mi) 139/149bpm [1841b/mi] 13cal 4.53/5.22mph 7) 0.04mi - 40(15:13/mi) 130/140bpm [1978b/mi] 6cal 3.94/5.26mph 8) 0.05mi - 47(16:12/mi) 141/144bpm [2285b/mi] 8cal 3.7/4.61mph 9) 0.05mi - 41(15:02/mi) 136/143bpm [2044b/mi] 7cal 3.99/4.7mph 10) 0.09mi - 58(10:53/mi) 142/146bpm [1546b/mi] 10cal 5.51/5.8mph 11) 0.07mi - 53(11:59/mi) 139/146bpm [1666b/mi] 9cal 5.01/5.8mph 12) 0.06mi - 58(16:01/mi) 142/149bpm [2274b/mi] 10cal 3.75/5.38mph 13) 0.01mi - 41(1:05:59/mi) 121/128bpm [7984b/mi] 5cal 0.91/4.99mph 14) 0.06mi - 42(12:22/mi) 123/136bpm [1521b/mi] 6cal 4.85/6.66mph 15) 0.05mi - 48(14:49/mi) 139/143bpm [2059b/mi] 8cal 4.05/5.07mph 16) 0.05mi - 38(13:10/mi) 136/145bpm [1791b/mi] 6cal 4.56/5.68mph 17) 0.09mi - 59(10:48/mi) 144/147bpm [1554b/mi] 11cal 5.56/5.91mph 18) 0.11mi - 1:15(11:21/mi) 144/152bpm [1635b/mi] 13cal 5.28/5.91mph 19) 0.1mi - 1:17(12:58/mi) 145/153bpm [1881b/mi] 14cal 4.63/5.89mph 20) 0.05mi - 39(13:59/mi) 135/143bpm [1887b/mi] 6cal 4.29/5.2mph 21) 0.05mi - 48(16:32/mi) 144/147bpm [2381b/mi] 9cal 3.63/5.05mph 22) 0.01mi - 49(56:36/mi) 125/137bpm [7075b/mi] 7cal 1.06/4.11mph 23) 0.05mi - 41(12:50/mi) 124/139bpm [1590b/mi] 5cal 4.68/6.32mph 24) 0.05mi - 49(15:38/mi) 141/144bpm [2204b/mi] 8cal 3.84/4.95mph 25) 0.05mi - 39(13:44/mi) 139/145bpm [1910b/mi] 6cal 4.37/4.86mph 26) 0.1mi - 1:03(10:55/mi) 143/148bpm [1562b/mi] 11cal 5.49/5.78mph 27) 0.07mi - 53(11:45/mi) 140/148bpm [1646b/mi] 9cal 5.1/5.7mph Add a comment 0.1mi, 40 Run - Warm Up 1) 0.05mi - 40(12:37/mi) 95/102bpm [1198b/mi] 4cal 4.76/5.38mph Add a comment 0.4mi, 5:28 Run - Warm Up 1) 0.37mi - 5:28(14:50/mi) 116/130bpm [1720b/mi] 49cal 4.05/6.62mph Add a comment	4.6mi, 1:05:03 Walk - Nordic Walking 1) 1mi - 14:02(14:02/mi) 110/126bpm [1544b/mi] 99cal 66/90rpm 4.27/4.63mph 2) 1mi - 14:08(14:08/mi) 110/117bpm [1554b/mi] 95cal 66/68rpm 4.25/4.57mph 3) 1mi - 14:08(14:08/mi) 111/117bpm [1568b/mi] 94cal 66/68rpm 4.25/4.42mph 4) 1mi - 14:03(14:03/mi) 111/118bpm [1560b/mi] 94cal 65/68rpm 4.27/4.68mph 5) 0.61mi - 8:42(14:18/mi) 110/117bpm [1573b/mi] 57cal 66/67rpm 4.19/4.63mph Add a comment	0.7mi, 7:41 Run - Warm Down 1) 0.74mi - 7:41(10:20/mi) 123/131bpm [1271b/mi] 75cal 5.81/6.89mph Add a comment 3.1mi, 28:41 Run - parkrun 1) 1mi - 9:30(9:30/mi) 131/140bpm [1244b/mi] 98cal 6.32/6.85mph 2) 1mi - 9:13(9:13/mi) 141/144bpm [1301b/mi] 104cal 6.51/7.33mph 3) 1mi - 8:56(8:56/mi) 145/149bpm [1295b/mi] 103cal 6.72/7.72mph 4) 0.13mi - 1:02(7:57/mi) 148/149bpm [1178b/mi] 12cal 7.54/7.78mph Add a comment 0.8mi, 7:52 Run - Warm Up 1) 0.75mi - 7:52(10:30/mi) 121/132bpm [1270b/mi] 77cal 5.72/7.12mph Add a comment	10.4mi, 1:52:24 Run - Long Run 1) 1mi - 10:41(10:41/mi) 121/127bpm [1292b/mi] 101cal 5.62/6.45mph 2) 1mi - 10:53(10:53/mi) 124/131bpm [1350b/mi] 103cal 5.51/7.6mph 3) 1mi - 10:12(10:12/mi) 125/128bpm [1274b/mi] 96cal 5.89/6.87mph 4) 1mi - 10:54(10:54/mi) 123/128bpm [1340b/mi] 93cal 5.51/7.14mph 5) 1mi - 11:31(11:31/mi) 125/129bpm [1439b/mi] 105cal 5.21/6.72mph 6) 1mi - 9:59(9:59/mi) 126/131bpm [1259b/mi] 89cal 6.01/7.51mph 7) 1mi - 11:21(11:21/mi) 126/133bpm [1431b/mi] 104cal 5.29/6.35mph 8) 1mi - 11:05(11:05/mi) 130/136bpm [1441b/mi] 106cal 5.41/6.22mph 9) 1mi - 10:35(10:35/mi) 130/132bpm [1377b/mi] 98cal 5.67/6.85mph 10) 1mi - 10:24(10:24/mi) 129/131bpm [1341b/mi] 89cal 5.77/6.68mph 11) 0.42mi - 4:49(11:26/mi) 128/131bpm [1463b/mi] 39cal 5.25/6.57mph Add a comment	0mi, 44:18 Cross - Yoga Beginner Yoga Classes 96) 45 min Slow Flow Yoga - Beginner Full Body Vinyasa Yoga 1) 0mi - 44:18(0/mi) 64/92bpm [INFb/mi] 97cal Add a comment
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	Mon 23rd Sep Sep 23
1.3mi, 13:06 Run - Warm Down Trimmed from another training entry 15) 1mi - 9:53(9:53/mi) 132/135bpm [1304b/mi] 101cal 6.07/6.26mph 16) 0.01mi - 7(10:14/mi) 130/130bpm [1331b/mi] 1cal 5.86/5.93mph 17) 0.3mi - 3:06(10:16/mi) 130/132bpm [1334b/mi] 30cal 5.85/6.07mph1.31 Add a comment 3mi, 27:45 Run - Intervals Trimmed from another training entry 6 x 400 m with 400 m recoveries. Target pace 7:50 (ha ha ha). 3) 0.25mi - 2:16(9:06/mi) 137/142bpm [1246b/mi] 24cal 6.6/7.49mph 4) 0.25mi - 2:39(10:39/mi) 132/142bpm [1407b/mi] 27cal 5.63/6.51mph 5) 0.25mi - 2:04(8:18/mi) 137/144bpm [1138b/mi] 22cal 7.23/7.41mph 6) 0.25mi - 2:31(10:08/mi) 135/144bpm [1368b/mi] 26cal 5.92/7.16mph 7) 0.25mi - 2:03(8:13/mi) 138/144bpm [1134b/mi] 22cal 7.3/7.35mph 8) 0.25mi - 2:41(10:49/mi) 137/144bpm [1482b/mi] 28cal 5.55/7.16mph 9) 0.25mi - 1:59(8:00/mi) 140/144bpm [1121b/mi] 22cal 7.49/8.01mph 10) 0.25mi - 2:23(9:35/mi) 137/144bpm [1314b/mi] 24cal 6.26/6.89mph 11) 0.25mi - 2:00(8:03/mi) 140/145bpm [1126b/mi] 22cal 7.46/7.76mph 12) 0.25mi - 2:32(10:12/mi) 139/145bpm [1417b/mi] 27cal 5.88/7.47mph 13) 0.25mi - 2:04(8:18/mi) 143/149bpm [1187b/mi] 23cal 7.23/7.85mph 14) 0.25mi - 2:33(10:17/mi) 140/149bpm [1440b/mi] 28cal 5.83/7.12mph Add a comment 1.4mi, 15:00 Run - Warm Up 1) 1mi - 10:27(10:27/mi) 119/126bpm [1243b/mi] 101cal 5.74/6.78mph 2) 0.43mi - 4:33(10:32/mi) 124/126bpm [1306b/mi] 44cal 5.7/6.18mph Add a comment	0mi, 59:34 Cross - Aerobics 1) 0mi - 59:34(0/mi) 94/127bpm [INFb/mi] 298cal Add a comment	1.1mi, 11:19 Run - Warm Down 1) 0.1mi - 1:11(11:54/mi) 130/136bpm [1547b/mi] 10cal 5.04/6.1mph 2) 0.02mi - 22(24:30/mi) 132/133bpm [3233b/mi] 3cal 2.45/4.55mph 3) 0.96mi - 9:45(10:10/mi) 136/145bpm [1382b/mi] 107cal 5.91/6.8mph Add a comment 3.2mi, 31:22 Run - Tempo 1) 1mi - 9:48(9:48/mi) 133/140bpm [1302b/mi] 104cal 6.13/7.93mph 2) 1mi - 9:59(9:59/mi) 138/142bpm [1379b/mi] 110cal 6.01/6.8mph 3) 1mi - 9:44(9:44/mi) 139/146bpm [1353b/mi] 107cal 6.16/7.18mph 4) 0.19mi - 1:51(9:36/mi) 137/139bpm [1315b/mi] 20cal 6.25/6.57mph Add a comment 1mi, 9:30 Run - Warm Up 1) 0.97mi - 9:30(9:46/mi) 119/131bpm [1162b/mi] 91cal 6.14/6.8mph Add a comment	4.8mi, 1:07:44 Walk - Nordic Walking 1) 1mi - 14:06(14:06/mi) 105/118bpm [1480b/mi] 97cal 66/69rpm 4.26/4.78mph 2) 1mi - 14:07(14:07/mi) 101/107bpm [1425b/mi] 95cal 67/70rpm 4.25/4.78mph 3) 1mi - 14:33(14:33/mi) 98/105bpm [1425b/mi] 93cal 64/79rpm 4.12/4.51mph 4) 1mi - 14:22(14:22/mi) 99/110bpm [1423b/mi] 95cal 65/68rpm 4.17/4.63mph 5) 0.75mi - 10:36(14:07/mi) 98/105bpm [1384b/mi] 73cal 66/68rpm 4.25/4.63mph Add a comment	0.7mi, 7:48 Run - Warm Down 1) 0.74mi - 7:48(10:32/mi) 121/126bpm [1274b/mi] 77cal 5.7/6.74mph Add a comment 3.1mi, 27:51 Run - parkrun 1) 1mi - 9:14(9:14/mi) 125/136bpm [1154b/mi] 95cal 6.5/6.95mph 2) 1mi - 8:52(8:52/mi) 140/146bpm [1241b/mi] 102cal 6.77/7.56mph 3) 1mi - 8:39(8:39/mi) 145/149bpm [1254b/mi] 103cal 6.94/7.22mph 4) 0.13mi - 1:07(8:37/mi) 148/149bpm [1275b/mi] 13cal 6.96/6.99mph 21st Sep 2024, 10:09pm alpenrose wrote: Speedy one today - well done!:) Add a comment 1mi, 11:12 Run - Warm Up 1) 1mi - 10:43(10:43/mi) 118/123bpm [1265b/mi] 100cal 5.6/6.37mph 2) 0.04mi - 29(12:13/mi) 118/120bpm [1441b/mi] 4cal 4.91/5.34mph Add a comment	10.6mi, 1:44:14 Run - Long Run 1) 1mi - 9:56(9:56/mi) 125/136bpm [1241b/mi] 102cal 6.04/7.12mph 2) 1mi - 9:26(9:26/mi) 129/132bpm [1216b/mi] 100cal 6.36/6.85mph 3) 1mi - 10:18(10:18/mi) 127/134bpm [1307b/mi] 104cal 5.83/6.85mph 4) 1mi - 9:34(9:34/mi) 127/129bpm [1216b/mi] 96cal 6.27/6.59mph 5) 1mi - 10:02(10:02/mi) 129/135bpm [1294b/mi] 101cal 5.98/6.51mph 6) 1mi - 9:54(9:54/mi) 130/137bpm [1287b/mi] 101cal 6.06/6.64mph 7) 1mi - 9:57(9:57/mi) 129/133bpm [1283b/mi] 97cal 6.03/6.45mph 8) 1mi - 9:46(9:46/mi) 127/132bpm [1240b/mi] 87cal 6.15/6.62mph 9) 1mi - 9:56(9:56/mi) 127/129bpm [1262b/mi] 80cal 6.04/6.57mph 10) 1mi - 9:47(9:47/mi) 130/132bpm [1271b/mi] 90cal 6.14/6.43mph 11) 0.55mi - 5:40(10:17/mi) 132/136bpm [1358b/mi] 55cal 5.83/6.64mph 22nd Sep 2024, 10:53am Ness wrote: Well done! 👏 22nd Sep 2024, 8:07pm alpenrose wrote: Properly drenched today, I guess - well done! :) Add a comment	1mi, 11:11 Run - Warm Down Trimmed from another training entry 6) 0.89mi - 10:00(11:18/mi) 124/132bpm [1401b/mi] 87cal 5.31/6.72mph 7) 0.1mi - 1:11(11:41/mi) 125/126bpm [1460b/mi] 10cal 5.14/5.41mph Add a comment 3.6mi, 36:00 Run - Tempo Trimmed from another training entry Tried to hit the target pace (8:55) but couldn't sustain it. Felt like tempo effort. Right glute eased slightly. 2) 1mi - 9:37(9:37/mi) 131/134bpm [1259b/mi] 103cal 6.24/7.89mph 3) 1mi - 10:09(10:09/mi) 134/140bpm [1360b/mi] 110cal 5.91/6.64mph 4) 1mi - 10:04(10:04/mi) 133/137bpm [1338b/mi] 108cal 5.96/6.85mph 5) 0.62mi - 6:11(9:59/mi) 133/135bpm [1328b/mi] 66cal 6.01/7.12mph Add a comment 0.9mi, 10:00 Run - Warm Up Waited to see if the rain would ease, but it didn't. Right glute felt tight. 1) 0.91mi - 10:00(10:58/mi) 119/126bpm [1305b/mi] 96cal 5.47/6.66mph Add a comment
Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30
0mi, 54:45 Cross - Yoga Beginner Yoga Classes 97) Yin Yoga for Neck, Shoulders & Hips - 1 Hour Yoga Class 1) 0mi - 54:45(0/mi) 58/86bpm [INFb/mi] 94cal Add a comment	0mi, 1:03:12 Cross - Aerobics 1) 0mi - 1:03:12(0/mi) 91/133bpm [INFb/mi] 304cal Add a comment	0.5mi, 5:20 Run - Warm Down 1) 0.48mi - 5:20(11:07/mi) 131/137bpm [1457b/mi] 51cal 5.4/6.35mph Add a comment 2.6mi, 26:31 Run - Intervals 100, 200, 300, 200 with 100 recoveries repeated. Right glute still feeling tight so reduced the pace of the efforts as I don't want it to turn into an injury. 1) 0.06mi - 31(8:11/mi) 100/127bpm [818b/mi] 2cal 7.33/8.22mph 2) 0.06mi - 35(10:05/mi) 134/136bpm [1350b/mi] 6cal 5.95/7.1mph 3) 0.14mi - 1:15(8:47/mi) 141/146bpm [1238b/mi] 14cal 6.83/6.72mph 4) 0.06mi - 47(14:16/mi) 142/146bpm [2026b/mi] 8cal 4.21/6.51mph 5) 0.2mi - 1:42(8:21/mi) 142/144bpm [1185b/mi] 19cal 7.19/7.49mph 6) 0.06mi - 48(14:29/mi) 140/144bpm [2027b/mi] 8cal 4.15/7.12mph 7) 0.12mi - 1:10(9:37/mi) 139/143bpm [1336b/mi] 12cal 6.24/6.74mph 8) 0.08mi - 53(10:41/mi) 141/144bpm [1507b/mi] 9cal 5.61/6.26mph 9) 0.05mi - 37(12:12/mi) 138/140bpm [1684b/mi] 6cal 4.92/6.26mph 10) 0.08mi - 55(11:26/mi) 138/141bpm [1579b/mi] 9cal 5.24/5.97mph 11) 0.12mi - 1:02(8:28/mi) 138/141bpm [1168b/mi] 11cal 7.09/8.47mph 12) 0.06mi - 59(15:38/mi) 137/142bpm [2141b/mi] 10cal 3.84/6.97mph 13) 0.2mi - 1:56(9:48/mi) 137/142bpm [1342b/mi] 21cal 6.12/6.39mph 14) 0.05mi - 51(15:48/mi) 138/141bpm [2180b/mi] 9cal 3.8/5.95mph 15) 0.14mi - 1:08(8:18/mi) 137/141bpm [1138b/mi] 12cal 7.22/7.2mph 16) 0.07mi - 48(11:34/mi) 139/141bpm [1607b/mi] 8cal 5.19/7.2mph 17) 0.06mi - 38(11:32/mi) 135/138bpm [1557b/mi] 7cal 5.2/6.22mph 18) 0.06mi - 37(10:53/mi) 138/139bpm [1502b/mi] 6cal 5.51/5.91mph 19) 0.14mi - 1:25(9:53/mi) 140/143bpm [1385b/mi] 15cal 6.07/6.07mph 20) 0.05mi - 52(15:50/mi) 138/143bpm [2186b/mi] 9cal 3.79/6.01mph 21) 0.2mi - 1:49(8:57/mi) 137/141bpm [1226b/mi] 19cal 6.7/6.95mph 22) 0.06mi - 47(13:28/mi) 140/141bpm [1885b/mi] 8cal 4.46/6.49mph 23) 0.13mi - 1:10(9:15/mi) 142/146bpm [1313b/mi] 13cal 6.49/6.89mph 24) 0.08mi - 51(11:06/mi) 144/146bpm [1599b/mi] 9cal 5.4/6.14mph 25) 0.06mi - 37(10:53/mi) 143/144bpm [1556b/mi] 7cal 5.51/6.28mph 26) 0.07mi - 46(10:46/mi) 142/144bpm [1529b/mi] 8cal 5.57/6.32mph 27) 0.13mi - 1:02(8:00/mi) 141/145bpm [1127b/mi] 12cal 7.5/7.31mph Add a comment 0.3mi, 2:34 Run - Warm Up Marking out the 100m ish points. 1) 0.06mi - 42(11:15/mi) 126/130bpm [1418b/mi] 6cal 5.33/5.89mph 2) 0.06mi - 40(10:39/mi) 132/135bpm [1406b/mi] 6cal 5.63/5.49mph 3) 0.06mi - 33(8:54/mi) 137/138bpm [1220b/mi] 6cal 6.74/6.74mph 4) 0.06mi - 36(9:40/mi) 138/138bpm [1335b/mi] 6cal 6.21/6.22mph 5) 0mi - 3(9:57/mi) 137/137bpm [1363b/mi] 6.03/6.2mph Add a comment 0.2mi, 2:20 Run - Warm Up 1) 0.24mi - 2:20(9:52/mi) 131/140bpm [1292b/mi] 24cal 6.08/6.68mph Add a comment	3.6mi, 50:15 Walk - Nordic Walking 1) 1mi - 13:44(13:44/mi) 108/119bpm [1483b/mi] 99cal 67/70rpm 4.37/4.57mph 2) 1mi - 13:47(13:47/mi) 107/119bpm [1475b/mi] 95cal 67/70rpm 4.35/4.59mph 3) 1mi - 13:47(13:47/mi) 105/115bpm [1447b/mi] 95cal 67/68rpm 4.35/4.72mph 4) 0.62mi - 8:57(14:21/mi) 104/116bpm [1492b/mi] 56cal 66/68rpm 4.18/4.4mph Add a comment	0.9mi, 8:44 Run - Warm Down 1) 0.87mi - 8:44(9:59/mi) 123/135bpm [1228b/mi] 88cal 6.01/6.47mph Add a comment 3.1mi, 29:27 Run - parkrun 1) 1mi - 9:52(9:52/mi) 126/135bpm [1242b/mi] 99cal 6.08/6.97mph 2) 1mi - 9:20(9:20/mi) 136/140bpm [1270b/mi] 102cal 6.42/6.97mph 3) 1mi - 9:15(9:15/mi) 137/140bpm [1267b/mi] 102cal 6.49/6.82mph 4) 0.11mi - 1:00(9:15/mi) 139/140bpm [1285b/mi] 11cal 6.49/6.68mph Add a comment 0.8mi, 7:51 Run - Warm Up 1) 0.78mi - 7:51(10:04/mi) 123/129bpm [1239b/mi] 78cal 5.96/6.43mph Add a comment	10.7mi, 1:49:16 Run - Long Run Right glute more of a dull ache than a pain. 1) 1mi - 10:28(10:28/mi) 120/126bpm [1255b/mi] 103cal 5.74/6.18mph 2) 1mi - 10:07(10:07/mi) 125/127bpm [1265b/mi] 102cal 5.93/6.8mph 3) 1mi - 10:11(10:11/mi) 125/126bpm [1272b/mi] 101cal 5.89/6.72mph 4) 1mi - 10:19(10:19/mi) 123/126bpm [1268b/mi] 98cal 5.82/6.76mph 5) 1mi - 9:59(9:59/mi) 122/125bpm [1218b/mi] 89cal 6.01/6.57mph 6) 1mi - 10:10(10:10/mi) 122/126bpm [1239b/mi] 88cal 5.91/6.64mph 7) 1mi - 10:11(10:11/mi) 123/126bpm [1252b/mi] 87cal 5.89/6.49mph 8) 1mi - 9:56(9:56/mi) 123/128bpm [1221b/mi] 84cal 6.04/6.35mph 9) 1mi - 10:45(10:45/mi) 123/130bpm [1322b/mi] 86cal 5.58/6.59mph 10) 1mi - 10:13(10:13/mi) 125/128bpm [1278b/mi] 88cal 5.87/6.45mph 11) 0.67mi - 6:59(10:22/mi) 125/128bpm [1295b/mi] 55cal 5.79/6.68mph Add a comment	-
Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7
0.7mi, 7:39 Run - Warm Down Trimmed from another training entry 23) 0.47mi - 5:00(10:36/mi) 128/131bpm [1358b/mi] 45cal 5.66/6.72mph 24) 0.24mi - 2:39(10:49/mi) 128/130bpm [1386b/mi] 25cal 5.54/5.91mph Add a comment 4mi, 40:00 Run - Intervals Trimmed from another training entry 10 x 90 s with 150 s recoveries. Glute still not happy so didn't attempt to hit target pace. 3) 0.17mi - 1:30(8:54/mi) 137/142bpm [1218b/mi] 16cal 6.75/6.93mph 4) 0.25mi - 2:30(9:54/mi) 136/142bpm [1347b/mi] 28cal 6.06/6.76mph 5) 0.16mi - 1:30(9:35/mi) 140/145bpm [1343b/mi] 17cal 6.25/6.41mph 6) 0.24mi - 2:30(10:23/mi) 136/145bpm [1412b/mi] 27cal 5.78/6.51mph 7) 0.18mi - 1:30(8:26/mi) 136/142bpm [1147b/mi] 16cal 7.12/7.58mph 8) 0.24mi - 2:30(10:35/mi) 137/142bpm [1450b/mi] 27cal 5.67/6.7mph 9) 0.17mi - 1:30(8:52/mi) 137/140bpm [1214b/mi] 16cal 6.77/7.16mph 10) 0.24mi - 2:30(10:28/mi) 136/140bpm [1425b/mi] 27cal 5.73/6.78mph 11) 0.17mi - 1:30(8:59/mi) 139/142bpm [1249b/mi] 17cal 6.68/6.89mph 12) 0.23mi - 2:30(10:42/mi) 135/142bpm [1444b/mi] 26cal 5.61/6.66mph 13) 0.15mi - 1:30(9:52/mi) 136/142bpm [1342b/mi] 16cal 6.08/6.41mph 14) 0.24mi - 2:30(10:34/mi) 134/142bpm [1416b/mi] 26cal 5.68/6.2mph 15) 0.16mi - 1:30(9:14/mi) 137/141bpm [1265b/mi] 16cal 6.5/6.45mph 16) 0.24mi - 2:30(10:37/mi) 134/141bpm [1422b/mi] 26cal 5.65/6.43mph 17) 0.16mi - 1:30(9:16/mi) 135/139bpm [1251b/mi] 16cal 6.47/6.74mph 18) 0.24mi - 2:30(10:18/mi) 131/138bpm [1350b/mi] 24cal 5.82/6.41mph 19) 0.15mi - 1:30(9:48/mi) 134/138bpm [1314b/mi] 16cal 6.12/6.41mph 20) 0.23mi - 2:30(10:54/mi) 131/139bpm [1429b/mi] 25cal 5.5/6.45mph 21) 0.17mi - 1:30(9:03/mi) 134/138bpm [1212b/mi] 16cal 6.63/6.87mph 22) 0.24mi - 2:30(10:36/mi) 132/138bpm [1400b/mi] 25cal 5.66/6.93mph 1st Oct 2024, 6:51pm Ness wrote: Hope that glute feels better soon x 2nd Oct 2024, 8:14am alpenrose wrote: Hope your glute eases soon. Add a comment 1mi, 10:00 Run - Warm Up 1) 1mi - 9:55(9:55/mi) 125/132bpm [1239b/mi] 103cal 6.06/6.78mph 2) 0.01mi - 5(9:14/mi) 132/132bpm [1219b/mi] 1cal 6.49/6.8mph Add a comment	0mi, 57:15 Cross - Aerobics 1) 0mi - 57:15(0/mi) 96/135bpm [INFb/mi] 305cal Add a comment	0.7mi, 8:59 Run - Warm Down 1) 0.74mi - 8:59(12:07/mi) 133/142bpm [1612b/mi] 93cal 4.95/6.51mph Add a comment 1.6mi, 14:12 Run - Tempo Was meant to be a jog whilst everyone ran the time trial, but it was a bit quicker than I'd intended! 1) 1mi - 9:13(9:13/mi) 136/144bpm [1253b/mi] 100cal 6.51/7.2mph 2) 0.55mi - 4:59(9:03/mi) 144/147bpm [1303b/mi] 58cal 6.63/6.8mph Add a comment 0.6mi, 6:27 Run - Warm Up 1) 0.63mi - 6:27(10:12/mi) 117/132bpm [1193b/mi] 61cal 5.88/6.53mph Add a comment	4mi, 58:32 Walk - Nordic Walking 1) 1mi - 14:29(14:29/mi) 113/125bpm [1637b/mi] 103cal 64/69rpm 4.14/4.57mph 2) 1mi - 14:08(14:08/mi) 114/119bpm [1611b/mi] 94cal 65/68rpm 4.24/4.59mph 3) 1mi - 14:28(14:28/mi) 111/118bpm [1605b/mi] 93cal 65/67rpm 4.15/4.36mph 4) 1mi - 14:57(14:57/mi) 109/114bpm [1630b/mi] 94cal 63/67rpm 4.01/4.32mph 5) 0.03mi - 30(16:28/mi) 109/110bpm [1795b/mi] 3cal 65/66rpm 3.64/4.19mph Add a comment	0.8mi, 8:05 Run - Warm Down 1) 0.76mi - 8:05(10:40/mi) 121/128bpm [1292b/mi] 77cal 5.62/6.93mph Add a comment 3.2mi, 29:55 Run - parkrun Still glute niggle issues so just ran comfortably without worrying about time. 1) 1mi - 9:50(9:50/mi) 129/139bpm [1269b/mi] 103cal 6.1/6.76mph 2) 1mi - 9:21(9:21/mi) 141/146bpm [1319b/mi] 107cal 6.41/6.85mph 3) 1mi - 9:23(9:23/mi) 143/146bpm [1343b/mi] 109cal 6.39/7.01mph 4) 0.15mi - 1:20(9:01/mi) 145/146bpm [1307b/mi] 15cal 6.66/6.74mph Add a comment 1.1mi, 11:24 Run - Warm Up 1) 1mi - 10:31(10:31/mi) 125/132bpm [1315b/mi] 107cal 5.7/6.57mph 2) 0.08mi - 53(10:49/mi) 127/128bpm [1373b/mi] 9cal 5.55/6.12mph Add a comment	0mi, 57:15 Cross - Yoga 1) 0mi - 17:00(0/mi) 60/87bpm [INFb/mi] 32cal Gentle Morning Yoga - Full Body Stretch 2) 0mi - 19:34(0/mi) 61/84bpm [INFb/mi] 35cal 20 min Yoga for Flexibility - Sweet Release Feel Good Flow 3) 0mi - 20:41(0/mi) 58/81bpm [INFb/mi] 35cal 20 min Morning Yoga Flow - Daily Stretch & Strength Routine Add a comment	10.5mi, 1:48:35 Run - Long Run Glute let me know it was still there, but just mildly! 1) 1mi - 10:20(10:20/mi) 125/132bpm [1291b/mi] 106cal 5.81/6.32mph 2) 1mi - 10:12(10:12/mi) 130/137bpm [1327b/mi] 107cal 5.88/6.76mph 3) 1mi - 10:27(10:27/mi) 130/136bpm [1358b/mi] 108cal 5.74/6.64mph 4) 1mi - 10:16(10:16/mi) 131/135bpm [1346b/mi] 107cal 5.84/6.97mph 5) 1mi - 9:58(9:58/mi) 129/133bpm [1285b/mi] 100cal 6.02/6.22mph 6) 1mi - 10:03(10:03/mi) 128/131bpm [1286b/mi] 98cal 5.97/6.22mph 7) 1mi - 10:54(10:54/mi) 130/135bpm [1416b/mi] 106cal 5.51/7.58mph 8) 1mi - 10:03(10:03/mi) 129/134bpm [1297b/mi] 92cal 5.97/6.72mph 9) 1mi - 10:12(10:12/mi) 130/135bpm [1327b/mi] 93cal 5.88/6.7mph 10) 1mi - 10:15(10:15/mi) 129/134bpm [1322b/mi] 89cal 5.86/6.62mph 11) 0.53mi - 5:55(11:11/mi) 128/131bpm [1432b/mi] 48cal 5.36/6.32mph 7th Oct 2024, 2:56pm alpenrose wrote: Wrong day! :) Add a comment

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