corned beef keith

Last on at 10pm, 13th Dec 2024

M55 South Yorkshire

Pintail (76)

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Barnsley AC

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Add a title here	Nov 2012

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Recent Training
13th Dec	General	5mi	39:09
12th Dec	Easy	3.2mi	25:06
12th Dec	Intervals	4.1mi	32:48
11th Dec	General	7.2mi	58:42
10th Dec	Easy	7.3mi	1:01:04

Planned Races
Dewsbury 10K	2nd Feb
Chesterfield 10k	11th May
The Barnsley 10k	29th Jun

12 Month Benchmarks	Run
Mile	5:42
5k	18:16
5mi	31:03
10k	38:33
10mi	1:13:47
Half	1:50:02

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
800m	3		2:27 73.68		2:33 72.10	2:27 75.74											2:27 4:56/mi	75.74
1mi	4		5:13 77.44	5:13 78.02	5:17 77.61								5:23 81.01				5:13 5:13/mi	81.01
3000m	8		10:25 76.93	10:34 76.41	10:31 77.35	10:32 77.81					10:56 77.92	10:23 82.70					10:23 5:34/mi	82.70
2.4mi	1													13:55 83.82			13:55 5:41/mi	83.82
2.5mi	1				17:53 62.10												17:53 7:09/mi	62.10
2.7mi	1				16:37 72.46												16:37 6:09/mi	72.46
2.8mi	3			16:17 76.24	15:57 78.42						16:56 77.39						15:57 5:42/mi	78.42
4.7km	2												17:11 80.98	17:27 80.40			17:11 5:53/mi	80.98
3mi	8				17:35 77.04	17:27 77.63	17:47 76.76	17:40 77.87	17:43 78.26								17:27 5:49/mi	78.26
3.1mi	2				18:02 77.14	18:32 76.22											18:02 5:49/mi	77.14
5km	571		17:49 77.09	17:48 77.74	18:06 77.62	17:50 79.32	17:24 81.37	17:27 81.77	17:49 80.71	17:47 81.84	17:56 81.46	18:42 78.75	18:49 79.54	18:11 82.31	18:11 82.98	18:20 83.68	17:24 5:36/mi	83.68
5.1km	1										18:43 79.35						18:43 5:56/mi	79.35
3.2mi	1								18:50 79.49								18:50 5:50/mi	79.49
3.5mi	3						21:48 73.44							21:05 80.32	22:19 76.51		21:05 6:01/mi	80.32
3.5mi	1					21:26 75.21											21:26 6:02/mi	75.21
3.7mi	24		22:42 72.40			22:49 73.71		22:14 76.84	22:27 76.70	23:34 73.65	22:50 76.64			23:18 76.96	23:16 77.72	23:46 76.72	22:14 6:01/mi	77.72
6km	3			21:50 76.44	23:49 70.62	22:38 74.89											21:50 5:51/mi	76.44
3.8mi	6							25:15 68.60	22:45 76.74		23:13 76.41			26:08 69.57			22:45 6:04/mi	76.74
3.8mi	4				23:23 73.33	22:44 76.01											22:44 5:59/mi	76.01
4mi	2							23:53 77.41			22:58 82.47						22:58 5:44/mi	82.47
4.2mi	5			27:35 68.83	26:36 71.93	26:07 73.84								24:40 82.76			24:40 5:52/mi	82.76
4.2mi	1									23:52 83.27							23:52 5:39/mi	83.27
4.5mi	4			28:39 70.55	29:39 68.70	29:50 68.82								30:49 71.11			28:39 6:22/mi	71.11
4.7mi	1			28:13 74.87													28:13 6:00/mi	74.87
4.7mi	1		28:10 75.23														28:10 5:56/mi	75.23
4.9mi	1				29:35 75.68												29:35 6:02/mi	75.68
8km	3		31:41 70.58	30:58 72.78													30:58 6:14/mi	72.78
8km	1										32:21 73.54						32:21 6:28/mi	73.54
5mi	35	38:36 57.80	29:50 74.78	30:03 74.83		29:49 76.61	28:37 80.46	29:23 79.00		29:37 79.66	33:23 71.27	30:05 79.74		30:40 79.55	30:13 81.43		28:37 5:43/mi	81.43
5.3mi	1										36:39 68.25						36:39 6:59/mi	68.25
5.7mi	2	35:34 71.70															35:34 6:14/mi	71.70
5.8mi	1	39:25 65.85															39:25 6:48/mi	65.85
6mi	4		36:36 73.39								37:51 75.75						36:36 6:06/mi	75.75
10km	94	38:12 72.85	37:35 74.57	35:48 78.99	36:37 77.43	36:31 78.06	36:00 79.93	35:56 81.31	36:25 80.90	36:36 80.95	36:43 81.60	36:59 81.02	37:06 81.45	37:26 82.14	37:22 82.29	38:36 81.07	35:48 5:46/mi	82.29
6.3mi	1					41:14 70.16											41:14 6:33/mi	70.16
10.4km	1			44:26 65.82													44:26 6:53/mi	65.82
6.9mi	1				48:06 65.69												48:06 6:58/mi	65.69
7mi	1					46:19 69.82											46:19 6:37/mi	69.82
15km	1				1:00:23 71.80												1:00:23 6:29/mi	71.80
10mi	12	1:02:07 73.96	1:01:50 74.30	1:00:10 77.61	1:01:37 75.79	1:00:27 77.88	59:16 80.10	1:01:00 78.48									59:16 5:56/mi	80.10
13.1mi	21	1:25:12 71.29	1:22:03 74.03	1:21:20 75.29	1:21:51 75.44	1:22:52 75.14											1:21:20 6:13/mi	75.44
15mi	2		1:36:21 73.42	1:49:43 64.48													1:36:21 6:25/mi	73.42
20mi	1				2:11:12 74.00												2:11:12 6:34/mi	74.00
26.2mi	6		2:57:29 72.35	3:00:26 71.16	2:57:42 72.86		2:50:02 77.42	2:59:48 73.84									2:50:02 6:29/mi	77.42

Date	Planned Races			Distance
29 Jun	The Barnsley 10k Confirmed			10km
11 May	Chesterfield 10k Confirmed			10km
2 Feb	Dewsbury 10K Confirmed			10km
2024		Result	WAVA	Distance
7 Dec	No Walk In The Park 5K	18:45	81.82	5km
30 Nov	Sheffield Castle parkrun	22:29	68.23	5km
16 Nov	Battersea parkrun SB	18:20	83.68	5km
9 Nov	Barnsley parkrun	19:43	77.81	5km
2 Nov	No Walk In The Park 5K	18:45	81.82	5km
27 Oct	Brigg Poppy 10k SB	38:36	81.07	10km
23 Oct	Leeds Evensplits 5k Series - Race 9	18:43	81.97	5km
19 Oct	Barnsley parkrun	20:15	75.76	5km
12 Oct	Barnsley parkrun	20:13	75.89	5km
5 Oct	No Walk In The Park 5K	19:11	79.97	5km
28 Sep	Barnsley parkrun	22:48	66.73	5km
21 Sep	Dulwich parkrun	18:50	80.78	5km
14 Sep	Barnsley parkrun	21:01	72.39	5km
31 Aug	Barnsley parkrun	20:44	73.38	5km
29 Aug	Spencers Dash race 3	24:12	75.35	3.7mi
24 Aug	Barnsley parkrun	20:08	75.57	5km
17 Aug	Barnsley parkrun	20:32	74.10	5km
10 Aug	Hillsborough parkrun	19:04	79.80	5km
3 Aug	No Walk In The Park 5K	19:22	78.56	5km
27 Jul	Barnsley parkrun	19:53	76.52	5km
24 Jul	Leeds Evensplits 5k Series - Race 6	19:28	78.16	5km
20 Jul	Barnsley parkrun	20:59	72.51	5km
13 Jul	Barnsley parkrun	21:50	69.68	5km
11 Jul	Spencers Dash race 2 SB	23:46	76.72	3.7mi
6 Jul	The Cinder Track parkrun, Whitby	19:59	76.13	5km
30 Jun	The Barnsley 10k	40:19	76.94	10km
29 Jun	Penistone parkrun	25:00	60.86	5km
22 Jun	Hillsborough parkrun	19:30	78.02	5km
15 Jun	Hillsborough parkrun	25:52	58.82	5km
8 Jun	Barnsley parkrun	21:06	72.11	5km
1 Jun	Fulwell Quarry parkrun	19:41	77.30	5km
25 May	Hillsborough parkrun	19:32	77.89	5km
18 May	Hillsborough parkrun	19:45	77.03	5km
14 May	Rother Valley Relays	20:02	75.94	5km
11 May	Hillsborough parkrun	20:12	75.32	5km
9 May	Spencers Dash race 1	24:27	74.58	3.7mi
4 May	Clermont Waterfront parkrun	20:32	74.10	5km
27 Apr	Clermont Waterfront parkrun	19:59	76.13	5km
20 Apr	Ed Austin Regional parkrun	19:46	76.97	5km
13 Apr	Hillsborough parkrun	25:48	58.97	5km
6 Apr	Hillsborough parkrun	19:58	76.20	5km
30 Mar	The Wammy parkrun	19:40	77.36	5km
23 Mar	Hillsborough parkrun	20:53	72.85	5km
16 Mar	Burgess parkrun	19:20	78.69	5km
9 Mar	Barnsley parkrun	21:47	69.84	5km
2 Mar	Hillsborough parkrun	19:45	77.03	5km
24 Feb	Woodhouse Moor parkrun	20:28	74.34	5km
17 Feb	Hillsborough parkrun	20:02	75.94	5km
10 Feb	Hillsborough parkrun	20:15	75.13	5km
3 Feb	Baysgarth Park parkrun	20:43	73.44	5km
27 Jan	Hillsborough parkrun	20:17	75.01	5km
20 Jan	Hillsborough parkrun	20:33	74.04	5km
13 Jan	Thonock Lane Farm parkrun #13	22:09	68.69	5km
6 Jan	Epworth Equestrian parkrun	22:46	66.83	5km
1 Jan	Denton Dene parkrun #28	21:18	71.43	5km
2023		Result	WAVA	Distance
30 Dec	Prudhoe Riverside parkrun #290	21:43	70.06	5km
25 Dec	Barnsley parkrun #608	23:38	64.38	5km
23 Dec	Hillsborough parkrun #482	22:44	66.93	5km
16 Dec	Mile End parkrun	20:38	73.74	5km
9 Dec	Wolverhampton parkrun #487	21:01	72.39	5km
2 Dec	Hillsborough parkrun #479	22:24	67.92	5km
25 Nov	Rother Valley parkrun #410	25:04	60.70	5km
18 Nov	Hillsborough parkrun #477	20:49	73.09	5km
11 Nov	Hillsborough parkrun #476	21:17	71.48	5km
4 Nov	Pontefract parkrun #577	26:52	56.63	5km
28 Oct	Barnsley parkrun #599	19:51	76.65	5km
21 Oct	Barnsley parkrun #598	20:59	72.51	5km
14 Oct	Rising Sun parkrun #300	19:35	77.69	5km
7 Oct	Barnsley parkrun #596	19:58	76.20	5km
30 Sep	Rother Valley parkrun #403	25:07	60.08	5km
23 Sep	Barnsley parkrun #594	19:29	77.45	5km
16 Sep	Widnes parkrun #374	18:19	82.38	5km
9 Sep	Rother Valley parkrun #400	24:36	61.34	5km
2 Sep	Macclesfield parkrun #204	19:24	77.78	5km
26 Aug	Clumber Park parkrun #445	19:01	79.35	5km
19 Aug	Barnsley parkrun #589	19:47	76.27	5km
12 Aug	Long Eaton parkrun #341	18:40	80.84	5km
5 Aug	Pavilion Gardens parkrun #35	19:19	78.12	5km
29 Jul	Cassiobury parkrun #377	19:06	79.00	5km
22 Jul	Rother Valley parkrun #395	24:19	62.05	5km
15 Jul	Philips Park parkrun #19	19:05	79.07	5km
13 Jul	Spencers Dash race 2 SB	23:16	77.72	3.7mi
7 Jul	DonFaster 5k	18:48	80.26	5km
1 Jul	Nostell parkrun #386	19:46	76.34	5km
24 Jun	Barnsley parkrun #581	19:47	76.27	5km
20 Jun	Damflask Relays SB	22:19	76.51	3.5mi
17 Jun	Rother Valley parkrun #391	24:34	61.42	5km
27 May	Hillsborough parkrun #461	19:06	79.00	5km
21 May	Great Manchester Run, 10k	38:16	80.35	10km
20 May	Penistone parkrun #120	24:17	62.14	5km
13 May	Hillsborough parkrun #459	18:25	81.93	5km
11 May	Rother Valley Relays	18:32	81.42	5km
6 May	Hillsborough parkrun #458	18:39	80.91	5km
4 May	Spencers Dash race 1	23:24	77.28	3.7mi
29 Apr	Rother Valley parkrun #386	18:23	82.08	5km
22 Apr	Rother Valley parkrun #385	24:36	61.34	5km
16 Apr	Vale of York 5m	30:14	81.38	5mi
15 Apr	Penistone parkrun #115	23:50	63.31	5km
8 Apr	Rother Valley parkrun #383	18:35	81.20	5km
1 Apr	Jesmond Dene parkrun #101	19:37	76.92	5km
26 Mar	Derby 10K	37:50	81.27	10km
25 Mar	Barnsley parkrun #566	23:35	63.98	5km
18 Mar	Market Rasen Racecourse parkrun #136	18:11	82.98	5km
11 Mar	Roundhay parkrun #549	22:09	68.12	5km
4 Mar	Yarborough Leisure Centre parkrun #5 SB	18:11	82.98	5km
25 Feb	Barnsley parkrun #565	19:58	75.57	5km
19 Feb	Wombwell 5 SB	30:13	81.43	5mi
18 Feb	Barnsley parkrun #564	23:47	63.44	5km
11 Feb	Barnsley parkrun #563	19:05	79.07	5km
5 Feb	Dewsbury 10K SB	37:22	82.29	10km
4 Feb	Barnsley parkrun #562	23:05	65.37	5km
29 Jan	Meltham 10K	39:59	76.90	10km
28 Jan	Barnsley parkrun #561	23:15	64.90	5km
21 Jan	Barnsley parkrun #560	20:35	73.31	5km
14 Jan	Barnsley parkrun #559	20:08	74.95	5km
7 Jan	Barnsley parkrun #558	20:42	72.89	5km
1 Jan	Blyth Links parkrun #118	18:40	80.84	5km
2022		Result	WAVA	Distance
31 Dec	Leazes parkrun #92	18:36	81.12	5km
25 Dec	Barnsley parkrun #555	21:15	71.01	5km
24 Dec	Woodhouse Moor parkrun	18:53	79.91	5km
17 Dec	Barnsley parkrun #553	22:29	67.11	5km
10 Dec	Victoria Dock parkrun #153	18:23	82.08	5km
4 Dec	Percy Pud 10K	37:39	81.67	10km
3 Dec	Barnsley parkrun #551	22:42	66.47	5km
27 Nov	Doncaster 10k SB	37:26	82.14	10km
26 Nov	Barnsley parkrun #550	22:59	65.65	5km
20 Nov	Gainsborough & Morton Striders 10k	37:58	80.99	10km
19 Nov	Barnsley parkrun #549	22:11	68.02	5km
12 Nov	Frickley Country parkrun #129	19:48	76.21	5km
6 Nov	KMR Canal Race	32:36	75.47	5mi
5 Nov	Pontefract parkrun #524	19:07	78.93	5km
30 Oct	Bradford City Runs	18:26	81.86	5km
29 Oct	Bowling Park parkrun #69	19:11	78.66	5km
22 Oct	Rotherham parkrun #402	19:11	78.66	5km
15 Oct	Barnsley parkrun #544	19:25	77.71	5km
8 Oct	Barnsley parkrun #543	19:01	79.35	5km
1 Oct	Barnsley parkrun #542	19:17	77.61	5km
25 Sep	Northern Athletics 6 Stage Relays PB	24:40	82.76	4.2mi
24 Sep	Rothwell parkrun #190	18:33	80.68	5km
17 Sep	Alderley Park parkrun #12	18:34	80.61	5km
10 Sep	Barnsley parkrun #539	18:52	79.33	5km
3 Sep	Rothwell parkrun #187	18:48	79.61	5km
1 Sep	Spencers Dash race 3	23:29	76.36	3.7mi
27 Aug	Clifton parkrun #140	19:38	76.23	5km
20 Aug	Weedon Island Preserve parkrun #92	19:07	78.29	5km
13 Aug	Depot Park parkrun #140	18:47	79.68	5km
6 Aug	Clermont Waterfront parkrun #390	19:18	77.55	5km
30 Jul	Hillsborough parkrun #418	18:57	78.98	5km
23 Jul	Barnsley parkrun #532	19:17	77.61	5km
16 Jul	Barnsley parkrun #531	19:41	76.04	5km
14 Jul	Spencers Dash race 2	24:00	74.72	3.7mi
13 Jul	Doncaster Town Centre 5K SB	18:11	82.31	5km
9 Jul	Barnsley parkrun #530	19:41	76.04	5km
6 Jul	Helen Windsor 10k	38:35	79.00	10km
2 Jul	Barnsley parkrun #529	19:15	77.75	5km
28 Jun	Damflask Relays PB	21:05	80.32	3.5mi
25 Jun	Ashbourne Recreation Ground parkrun #8	18:46	79.75	5km
20 Jun	Damflask Relays			3.5mi
18 Jun	Bramshall Road parkrun #4	18:38	80.32	5km
11 Jun	Barnsley parkrun #526	19:45	75.78	5km
7 Jun	Rothwell Harriers 5K Canal Race	18:15	82.01	5km
4 Jun	Wollaton Hall parkrun #49	18:56	79.05	5km
28 May	Ancholme Valley Way parkrun #16	18:26	81.19	5km
21 May	Pontefract parkrun #500	18:57	78.98	5km
20 May	York 5K series	18:27	81.12	5km
14 May	Rotherham parkrun #382	18:34	80.61	5km
14 May	Furty Furlong SB	26:08	69.57	3.75mi
10 May	Rother Valley Relays SB	17:27	80.40	4.7km
7 May	Rother Valley parkrun #342	18:29	80.97	5km
5 May	Spencers Dash race 1 SB	23:18	76.96	3.7mi
30 Apr	Barnsley parkrun #520	19:05	78.43	5km
28 Apr	Silkstone Shuffle SB	30:49	71.11	4.5mi
23 Apr	Woodhouse Moor parkrun #699	18:53	79.26	5km
16 Apr	Barnsley parkrun #518	24:03	62.23	5km
16 Apr	Yorkshire Road Relays at St Thomas A Becket secondary school PB	13:55	83.82	2.45mi
9 Apr	Barnsley parkrun #517	19:11	78.02	5km
2 Apr	Millhouses parkrun #48	18:32	80.75	5km
26 Mar	Barnsley parkrun #515	19:40	76.10	5km
25 Mar	York 5K series	18:13	82.16	5km
19 Mar	Selby parkrun #146	18:40	80.18	5km
5 Mar	Rothwell parkrun #162	19:15	77.75	5km
26 Feb	Fleetwood Promenade parkrun #115	18:59	78.84	5km
20 Feb	Wombwell 5 SB	30:40	79.55	5mi
19 Feb	Barnsley parkrun #510	24:03	62.23	5km
12 Feb	Barnsley parkrun #509	19:38	76.23	5km
6 Feb	Dewsbury 10K	38:08	79.93	10km
5 Feb	Barnsley parkrun #508	22:24	66.81	5km
29 Jan	Barnsley parkrun #507	19:43	75.91	5km
22 Jan	Barnsley parkrun #506	20:31	72.95	5km
15 Jan	Hillsborough parkrun #392	20:22	73.48	5km
1 Jan	Millfield parkrun #64	19:48	75.59	5km
2021		Result	WAVA	Distance
25 Dec	Barnsley parkrun #503	20:02	74.71	5km
18 Dec	Barnsley parkrun #502	19:55	75.14	5km
11 Dec	Doddington Hall parkrun #29 SB	18:49	79.54	5km
4 Dec	Alvaston parkrun #60	19:14	77.81	5km
20 Nov	Barnsley parkrun #499	20:31	72.95	5km
13 Nov	Peel parkrun #10	19:50	75.46	5km
6 Nov	Hillsborough parkrun #384	21:09	70.76	5km
30 Oct	Roberts Park parkrun #5	20:39	72.48	5km
23 Oct	Edgbaston Reservoir parkrun #11	20:26	73.24	5km
16 Oct	Chevin Forest parkrun #8	21:55	68.29	5km
9 Oct	Millhouses parkrun #29	20:46	72.07	5km
2 Oct	Windy Nook parkrun #127	22:16	66.67	5km
25 Sep	Bowling Park parkrun #16	21:25	69.32	5km
18 Sep	Cusworth Hall parkrun #32	21:17	69.75	5km
11 Sep	Barnsley parkrun #489	22:28	66.08	5km
30 Jun	Hyde Park Harriers Summer Mile SB	5:23	81.01	1mi
23 Jun	Rother Valley Relays PB	17:11	80.98	4.7km
20 Jun	Sunderland City 10k SB	37:06	81.45	10km
2020		Result	WAVA	Distance
14 Mar	Barnsley parkrun #481	18:51	78.12	5km
7 Mar	Barnsley parkrun #480 SB	18:42	78.75	5km
1 Mar	Trafford 10K	37:52	79.13	10km
29 Feb	Barnsley parkrun #479	23:58	61.44	5km
22 Feb	Barnsley parkrun #478	19:01	77.44	5km
16 Feb	Wombwell 5 SB	30:05	79.74	5mi
15 Feb	Barnsley parkrun #477	23:16	63.29	5km
8 Feb	Barnsley parkrun #476	19:22	76.04	5km
5 Feb	Barnsley AC Dorothy Hyman Winter Track Series 5000m PB	18:00	81.81	5000m
2 Feb	Dewsbury 10k SB	36:59	81.02	10km
1 Feb	Barnsley parkrun #475	21:39	68.02	5km
22 Jan	Barnsley AC Dorothy Hyman Winter Track Series 3000m PB	10:23	82.70	3000m
18 Jan	Barnsley parkrun #473	19:04	77.23	5km
11 Jan	Barnsley parkrun #472	19:07	77.03	5km
4 Jan	Concord parkrun, Sheffield #468	19:07	77.03	5km
1 Jan	Herrington country parkrun #26	19:10	76.83	5km
1 Jan	Cotsford Fields parkrun #82	19:15	76.50	5km
2019		Result	WAVA	Distance
28 Dec	Rother Valley parkrun #295	18:27	79.82	5km
25 Dec	Barnsley parkrun #468	20:24	72.19	5km
21 Dec	Alexandra parkrun, Moss Side #5	18:07	81.28	5km
15 Dec	The Travellers 6	38:34	74.97	6mi
14 Dec	Barnsley parkrun #466	22:08	66.53	5km
1 Dec	Percy Pud 10K SB	36:43	81.60	10km
24 Nov	Doncaster 10k	37:19	80.29	10km
23 Nov	Barnsley parkrun #463	21:44	67.76	5km
16 Nov	Centre Vale parkrun #33	18:52	78.05	5km
9 Nov	Bushy parkrun	19:24	75.91	5km
2 Nov	Rothwell parkrun #111	19:04	77.23	5km
27 Oct	Wistow 10k	38:21	78.13	10km
26 Oct	Barnsley parkrun #459	21:01	70.07	5km
20 Oct	Holmfirth 10k	38:24	78.03	10km
19 Oct	Heslington parkrun #85	18:38	79.03	5km
12 Oct	Rother Valley parkrun #287	18:36	79.17	5km
5 Oct	Herrington Country parkrun #12	18:42	78.75	5km
29 Sep	Cusworth 10k	38:41	76.80	10km
28 Sep	Barnsley parkrun #455	22:54	63.79	5km
21 Sep	Barnsley parkrun #454	19:30	74.92	5km
15 Sep	Spen Greenway 10k	38:31	77.13	10km
14 Sep	Hillsborough parkrun #342	21:18	68.59	5km
8 Sep	Saxilby 5k	18:13	80.20	5km
7 Sep	Barnsley parkrun #452	22:36	64.64	5km
4 Sep	Spencers Dash 6	23:45	73.68	3.7mi
31 Aug	Nostell parkrun #261	20:07	72.62	5km
30 Aug	Loxley Lash 5k Series (Affiliated runners only)	18:43	78.05	5km
24 Aug	Rother Valley parkrun #280	18:51	77.50	5km
18 Aug	Yorkshire Vets Road Relay Championships: York SB	16:56	77.39	2.8mi
17 Aug	Barnsley parkrun #449	21:39	67.48	5km
10 Aug	Barnsley parkrun	19:59	73.11	5km
7 Aug	Spencers Dash 5	23:49	74.49	3.75mi
3 Aug	Penistone parkrun #15	19:20	75.56	5km
31 Jul	Barnsley AC 3000m SB	10:56	77.92	3000m
14 Jul	Barnsley Big Weekend 5k Races.	18:33	78.75	5km
10 Jul	Doncaster Town Centre 5K SB	17:56	81.46	5km
7 Jul	Asda Foundation Leeds 10k	37:44	78.74	10km
6 Jul	Barnsley parkrun #423	20:20	71.85	5km
3 Jul	Spencers Dash 4	23:00	76.08	3.7mi
30 Jun	Penistone 10k Road Race	39:30	75.21	10km
29 Jun	Barnsley parkrun #422	19:59	73.11	5km
22 Jun	Rother Valley parkrun #273	18:20	79.68	5km
19 Jun	Ulley Res PB	32:21	73.54	8.047km
15 Jun	Boston parkrun #191	19:25	75.24	5km
11 Jun	Handsworth Hobble PB	36:39	68.25	5.25mi
8 Jun	Barnsley parkrun #439	19:30	74.92	5km
5 Jun	Spencers Arms Dash – June SB	23:13	76.41	3.75mi
1 Jun	Penistone parkrun #8	18:49	77.64	5km
25 May	Conyngham Hall parkrun #2	19:52	73.53	5km
18 May	British Masters Road Relays PB	18:43	79.35	5.08km
15 May	Askern 10k	37:53	78.42	10km
11 May	Frickley Country parkrun #18	18:55	77.23	5km
4 May	Rothwell parkrun #86	18:38	78.40	5km
1 May	Spencers Dash 2 SB	22:50	76.64	3.7mi
27 Apr	Potternewton parkrun #23	18:48	77.71	5km
21 Apr	Guiseley Gallop 10K Trail Race	41:14	72.05	10km
20 Apr	Cotsford Fields parkrun #45	18:34	78.68	5km
17 Apr	Higham Hurtle SB	33:23	71.27	5mi
16 Apr	Scholes Coppice PB	22:58	82.47	4mi
13 Apr	Barnsley parkrun #431	19:04	76.62	5km
6 Apr	Storthes Hall parkrun #10	19:48	73.78	5km
30 Mar	Frickley Country parkrun #12	18:27	79.18	5km
24 Mar	Windmill 6 SB	37:51	75.75	6mi
23 Mar	Barnsley parkrun #428	19:03	76.69	5km
19 Mar	Joe Shellhorn Falesia 5k	18:03	80.94	5km
9 Mar	Barnsley parkrun #426	19:26	75.17	5km
2 Mar	Barnsley parkrun #425	18:53	77.36	5km
23 Feb	Barnsley parkrun #424	18:44	77.98	5km
17 Feb	Wombwell 4.4	26:05	80.08	4.4mi
16 Feb	Gateshead parkrun #347	18:44	77.98	5km
3 Feb	Dewsbury 10K	36:48	80.73	10km
2 Feb	Barnsley parkrun #422	20:28	71.38	5km
26 Jan	Barnsley parkrun #421	19:02	76.75	5km
19 Jan	Barnsley parkrun #420	19:25	75.24	5km
12 Jan	Barnsley parkrun #419	19:05	76.55	5km
5 Jan	Hillsborough parkrun #308	18:53	77.36	5km
1 Jan	Fleetwood Promenade parkrun #23	19:45	73.97	5km
2018		Result	WAVA	Distance
29 Dec	Fletcher Moss parkrun #7	18:58	77.02	5km
25 Dec	Barnsley parkrun #415	21:16	68.69	5km
22 Dec	Orangefield parkrun #20	19:00	76.89	5km
15 Dec	Potternewton parkrun #5	20:00	73.04	5km
25 Nov	Barnsley 10k	38:20	77.50	10km
24 Nov	Barnsley parkrun #410	21:01	69.51	5km
18 Nov	South Yorkshire XC 3, Cannon Hall	40:08	74.03	10km
17 Nov	Myrtle parkrun #3	19:04	76.62	5km
10 Nov	Cliffe Castle parkrun #9	19:50	73.66	5km
4 Nov	Leeds Abbey Dash	36:56	80.44	10km
3 Nov	Barnsley parkrun #407	23:12	62.97	5km
28 Oct	South Yorkshire XC 2, Campsall	39:04	76.05	10km
27 Oct	Barnsley parkrun #406	18:52	77.43	5km
21 Oct	Holmfirth 10k	37:41	78.84	10km
20 Oct	Barnsley parkrun #405	20:45	70.40	5km
13 Oct	Minehead parkrun #113	19:08	76.35	5km
10 Oct	Street 5k series (Race 1)	18:04	80.86	5km
7 Oct	Rochdale 10k	36:42	80.95	10km
6 Oct	Barnsley parkrun #403	22:14	65.71	5km
4 Oct	Burnham Esplanade Winter 5k	17:51	81.84	5km
29 Sep	Minehead parkrun #111	18:14	79.49	5km
23 Sep	Northern Athletics 6 Stage Relays PB	23:52	83.27	4.225mi
22 Sep	Barnsley parkrun #401	21:16	68.15	5km
15 Sep	Minehead parkrun #109	18:28	78.49	5km
12 Sep	Yeovilton 5k Series SB	17:47	81.50	5km
8 Sep	Marecchia parkrun	18:30	78.34	5km
25 Aug	Barnsley parkrun #397	18:08	79.93	5km
18 Aug	Barnsley parkrun #396	18:25	78.70	5km
11 Aug	Barnsley parkrun #395	18:25	78.70	5km
4 Aug	Barnsley parkrun #394	18:48	77.09	5km
28 Jul	Riverside parkrun #308	18:29	78.41	5km
26 Jul	Huddersfield 5K Park Series -Cannonball	19:06	75.88	5km
22 Jul	Ørsted Great Grimsby 10K	37:14	79.13	10km
21 Jul	Wakefield Thornes parkrun #188	20:36	70.36	5km
14 Jul	Lytham Hall parkrun #127	18:43	77.44	5km
7 Jul	Minehead parkrun	18:58	76.42	5km
3 Jul	Run Exe 5k series	18:28	78.49	5km
30 Jun	Armley parkrun #1	18:50	76.96	5km
23 Jun	Minehead parkrun #97	19:33	74.14	5km
17 Jun	Pontefract 10k	38:43	76.09	10km
16 Jun	Concord parkrun, Sheffield #385	19:33	74.14	5km
9 Jun	New Earswick parkrun #8	19:32	74.20	5km
2 Jun	Middleton Woods parkrun #6	19:58	72.59	5km
19 May	Clermont Waterfront parkrun #232	18:53	76.75	5km
12 May	Clermont Waterfront parkrun #231	19:28	74.45	5km
5 May	Barnsley parkrun #381	18:42	77.51	5km
29 Apr	Epilepsy Action Bradford 10K	37:45	78.04	10km
28 Apr	Barnsley parkrun #380	18:42	77.51	5km
21 Apr	Barnsley parkrun #379	18:39	77.71	5km
14 Apr	Minehead parkrun #87	18:44	77.37	5km
11 Apr	Yeovil 5k Summer Series (Race 1)	18:16	79.34	5km
7 Apr	Barnsley parkrun #377	18:47	77.16	5km
4 Apr	Spencers Dash 1 SB	23:34	73.65	3.7mi
31 Mar	Bakewell parkrun #11	18:52	76.82	5km
30 Mar	Salford 10k Road Race SB	36:36	80.49	10km
27 Mar	Filton Flyer	18:30	78.34	5km
24 Mar	Heslington parkrun #9	17:55	80.89	5km
17 Mar	Barnsley parkrun #374	19:29	74.39	5km
24 Feb	Barnsley parkrun #372	18:54	76.69	5km
18 Feb	Wombwell 5 SB	29:37	79.66	5mi
17 Feb	Rotherham parkrun #239	20:22	71.16	5km
4 Feb	Dewsbury 10K	37:06	79.41	10km
3 Feb	Woodhouse Moor parkrun #547	20:41	70.07	5km
27 Jan	Barnsley parkrun #368	19:04	76.02	5km
20 Jan	Minehead parkrun #76	18:40	77.64	5km
13 Jan	Barnsley parkrun #367	19:50	73.08	5km
10 Jan	Street 5k series (Race 4)	18:39	77.71	5km
6 Jan	Minehead parkrun #74	18:56	76.55	5km
1 Jan	Hartlepool parkrun #192	18:34	78.06	5km
2017		Result	WAVA	Distance
30 Dec	Hyndburn parkrun #11	20:25	70.99	5km
25 Dec	Barnsley parkrun #364	20:36	70.36	5km
23 Dec	Selby parkrun #2	18:28	78.49	5km
17 Dec	South Yorkshire XC League 4 Kiveton Park	41:30	70.99	10km
16 Dec	Belton House parkrun #96	18:36	77.92	5km
9 Dec	Fairview parkrun #22	18:57	76.48	5km
2 Dec	Normanby Hall parkrun #5	18:08	79.93	5km
26 Nov	Barnsley 10k	37:08	79.34	10km
18 Nov	Tees Barrage parkrun #266	18:41	77.57	5km
11 Nov	Redcar parkrun #286	18:19	79.13	5km
5 Nov	Leeds Abbey Dash SB	36:25	80.90	10km
28 Oct	Melton Mowbray parkrun #149	18:24	78.77	5km
28 Oct	BMAF Cross Country Relays	11:07	76.03	3km
21 Oct	Barnsley parkrun #354	18:33	78.13	5km
14 Oct	Sale Water parkrun #2	18:16	79.34	5km
11 Oct	Street 5k series (Race 1)	18:12	79.64	5km
7 Oct	Minehead parkrun #61	18:36	77.92	5km
5 Oct	Burnham Esplanade Winter 5k	18:17	79.27	5km
30 Sep	Sedgefield parkrun #290	18:44	76.76	5km
13 Sep	Yeovilton 5k Series SB	17:49	80.71	5km
9 Sep	Barnsley parkrun #348	18:42	76.90	5km
6 Sep	Spencers Dash 6 SB	22:27	76.70	3.7mi
3 Sep	Wilne 10k	36:34	79.90	10km
2 Sep	Barnsley parkrun #347	20:44	69.36	5km
26 Aug	Rothwell parkrun #5	18:56	75.95	5km
19 Aug	Rotherham parkrun #217	18:18	78.58	5km
12 Aug	Catterick parkrun #9	18:06	79.45	5km
5 Aug	Barnsley parkrun #343	18:50	76.35	5km
2 Aug	Spencers Dash 5 PB	22:45	76.74	3.75mi
29 Jul	Southwark parkrun #201	18:14	78.87	5km
22 Jul	Concord parkrun #337	19:03	75.49	5km
15 Jul	Barnsley parkrun #340	19:31	73.68	5km
8 Jul	Haigh Woodland parkrun #89	18:50	76.35	5km
5 Jul	Spencers Dash 4	23:20	73.80	3.7mi
24 Jun	Poolsbrook parkrun #66	18:38	77.17	5km
17 Jun	Doncaster parkrun #195	19:07	75.22	5km
7 Jun	Spencers Dash 3	23:39	73.82	3.75mi
4 Jun	Burnley 10k	38:16	76.35	10km
27 May	Doncaster parkrun #192	18:23	78.22	5km
20 May	BMAF Road Relays SB	17:43	78.26	3mi
14 May	Beverley 10k	37:55	77.05	10km
7 May	Sunderland City 10k	37:46	77.36	10km
6 May	Barnsley parkrun #330	20:45	69.30	5km
3 May	Spencers Dash 2	24:04	71.55	3.7mi
29 Apr	Cross Flatts parkrun #209	18:21	78.37	5km
22 Apr	Cannon Hill parkrun, Birmingham #336	18:04	79.59	5km
15 Apr	Markeaton parkrun #184	18:37	77.24	5km
14 Apr	Salford 10k Road Race	36:36	79.83	10km
8 Apr	Hyde parkrun #14	18:32	77.59	5km
5 Apr	Spencers Dash 1	24:22	70.67	3.7mi
2 Apr	Wakefield Hospice 10k	37:34	77.77	10km
1 Apr	Preston parkrun #243	18:15	78.79	5km
25 Mar	Northern 12 Stage Relays (short leg) PB	18:50	79.49	3.23mi
25 Mar	Blackpool parkrun #7	18:39	77.10	5km
18 Mar	Minehead parkrun #32	19:00	75.68	5km
11 Mar	Minehead parkrun #31	18:33	77.52	5km
4 Mar	Shipley Country parkrun #2	18:33	77.52	5km
25 Feb	Bestwood Village parkrun #5	19:36	73.37	5km
19 Feb	Central Lancashire 5k	18:42	76.90	5km
18 Feb	Barnsley parkrun #319	19:39	73.18	5km
11 Feb	Minehead parkrun #27	18:36	77.31	5km
8 Feb	Street 5k series (Race 5)	18:09	79.23	5km
5 Feb	Dewsbury 10K	37:51	77.19	10km
4 Feb	Rotherham parkrun #192	19:32	73.62	5km
2 Feb	Burnham Esplanade Winter 5k	18:56	75.95	5km
31 Jan	Aztec West Fast 5k (/17 Series Race 4)	18:18	78.58	5km
28 Jan	Minehead parkrun #25	18:37	77.24	5km
21 Jan	Rotherham parkrun #190	18:43	76.83	5km
11 Jan	Street 5k series (Race 4)	18:29	77.80	5km
7 Jan	Rotherham parkrun #188	18:43	76.83	5km
2016		Result	WAVA	Distance
31 Dec	Newcastle parkrun	18:39	77.10	5km
27 Dec	Ribble Valley 10k	37:07	78.72	10km
25 Dec	Barnsley parkrun #310	20:00	71.90	5km
24 Dec	Valley parkrun, Newtownabbey #120	19:19	74.44	5km
17 Dec	Barnsley parkrun #308	18:55	76.02	5km
11 Dec	Leeds Christmas 10k Challenge	40:06	72.86	10km
10 Dec	Brighouse parkrun #14	19:36	73.37	5km
4 Dec	Wilmslow Festive 10k	36:19	80.45	10km
26 Nov	Minehead parkrun	17:43	81.17	5km
19 Nov	Braunstone parkrun #317	18:02	79.74	5km
19 Nov	BMAF Cross Country Relays	10:51	77.30	3km
13 Nov	Dalby Dash 10k	36:43	79.57	10km
12 Nov	Dalby Forest parkrun #34	18:34	77.45	5km
6 Nov	Leeds Abbey Dash SB	35:56	81.31	10km
29 Oct	Hillsborough parkrun #195	18:00	79.89	5km
22 Oct	Conkers parkrun #295	17:54	80.34	5km
15 Oct	Minehead parkrun #10	18:00	79.89	5km
12 Oct	Street 5k series (Race 1)	17:52	80.49	5km
8 Oct	Minehead parkrun #9	18:18	78.58	5km
6 Oct	Burnham Esplanade Winter 5k	17:47	80.86	5km
1 Oct	Brierley Forest parkrun #4	18:42	76.30	5km
27 Sep	Aztec West Fast 5K	17:45	80.38	5km
24 Sep	Minehead parkrun #7	18:03	79.05	5km
17 Sep	Minehead parkrun #6	18:24	77.54	5km
14 Sep	Yeovilton 5k Series	17:54	79.71	5km
10 Sep	Rother Valley parkrun #147	18:23	77.62	5km
4 Sep	UKFast City of Salford 10k	37:03	78.21	10km
3 Sep	Barnsley parkrun #293	20:23	70.00	5km
28 Aug	Gilberdyke 10	1:03:05	75.89	10mi
27 Aug	Barnsley parkrun #292	20:28	69.71	5km
21 Aug	Mansfield 10K	38:38	75.00	10km
20 Aug	Bolton parkrun #280	19:27	73.36	5km
14 Aug	Askern 10	1:02:47	76.25	10mi
13 Aug	Bradford parkrun #323	19:07	74.64	5km
6 Aug	York parkrun #205	18:13	78.33	5km
3 Aug	Spencers Dash 5 SB	25:15	68.60	3.75mi
30 Jul	Stretford parkrun #37	18:04	78.98	5km
23 Jul	Whitley Bay parkrun #210	18:52	75.63	5km
16 Jul	Pendle parkrun #116	19:41	72.49	5km
9 Jul	Cross Flatts parkrun #167	18:56	75.36	5km
5 Jul	Jane Tomlinson 5K Canal Race	19:00	75.10	5km
2 Jul	Cross Flatts parkrun #166	19:45	72.24	5km
28 Jun	Damflask Relays PB	22:14	76.84	3.7mi
11 Jun	Barnsley parkrun #281	18:55	75.43	5km
8 Jun	Sandall Beat Trail 10K	39:27	73.45	10km
5 Jun	Burnley 10k	38:12	75.85	10km
4 Jun	Doncaster parkrun #141	18:15	78.18	5km
28 May	Rotherham parkrun #158	18:36	76.71	5km
21 May	Chadderton Hall parkrun #5	20:27	69.77	5km
14 May	BMAF National Masters Open Road Relays SB	17:40	77.87	3mi
14 May	Rotherham parkrun #156	18:55	75.43	5km
11 May	SYCAA Road League #4	31:47	73.03	5mi
7 May	Leicester Victoria parkrun #28	18:33	76.92	5km
30 Apr	Rotherham parkrun #154	18:38	76.57	5km
27 Apr	SYCAA Road League #3	29:39	78.28	5mi
24 Apr	Portadown 10k	37:00	78.31	10km
23 Apr	Ballynahinch Lions 10k	37:57	76.35	10km
23 Apr	Wallace parkrun, Lisburn #155	18:20	77.83	5km
16 Apr	Poolsbrook parkrun #3	18:10	78.54	5km
10 Apr	Greater Manchester Marathon SB	2:59:48	73.84	26.2mi
9 Apr	Hillsborough parkrun#168	20:57	68.11	5km
2 Apr	Northern 12 Stage Road Relays (long leg) SB	23:53	77.41	4mi
2 Apr	South Shields parkrun	18:13	78.33	5km
26 Mar	Nostell Priory parkrun #87	18:24	77.54	5km
19 Mar	Barnsley parkrun #269	19:27	73.36	5km
13 Mar	Sweatshop 10 SB	1:01:00	78.48	10mi
12 Mar	Barnsley Parkrun #268	19:52	71.82	5km
5 Mar	Podium 5k SB	17:27	81.77	5km
5 Mar	Barnsley parkrun #267	22:49	62.53	5km
27 Feb	Pennington Flash parkrun #251	18:20	77.83	5km
23 Feb	Aztec West Fast 5K	17:34	81.22	5km
21 Feb	Wombwell 5 SB	29:23	79.00	5mi
20 Feb	Burnley parkrun #191	19:38	72.67	5km
13 Feb	Sherwood Pines parkrun #16	18:19	77.90	5km
10 Feb	Street 5k series (Race 5)	17:49	80.08	5km
6 Feb	Barnsley parkrun #263	20:30	69.60	5km
4 Feb	Burnham Esplanade Winter 5K	17:49	80.08	5km
30 Jan	Burnham and Highbridge parkrun #33	18:36	76.71	5km
23 Jan	Rotherham parkrun #140	18:19	77.90	5km
16 Jan	Barnstaple parkrun #156	18:14	78.25	5km
13 Jan	Street 5k series (Race 4)	18:12	78.40	5km
9 Jan	Rotherham parkrun #138	18:52	75.63	5km
2 Jan	Barnsley parkrun #258	19:39	72.61	5km
1 Jan	Congleton Parkrun #161	18:41	76.37	5km
1 Jan	Hanley parkrun #224	19:07	74.64	5km
2015		Result	WAVA	Distance
26 Dec	Lincoln parkrun #104	18:31	77.06	5km
25 Dec	Barnsley parkrun #255	19:43	72.37	5km
19 Dec	Stormont parkrun #17	19:24	73.55	5km
12 Dec	Peter Pan parkrun #141	18:11	78.47	5km
5 Dec	Graves parkrun #186	19:22	73.67	5km
28 Nov	Barnsley parkrun#251	20:04	71.10	5km
21 Nov	Barnsley parkrun#250	22:02	64.76	5km
14 Nov	Sewerby parkrun #209	18:50	75.76	5km
7 Nov	Rushcliffe parkrun #161	18:33	76.92	5km
7 Nov	Robin Hood 10K	36:15	79.93	10km
31 Oct	Long Eaton parkrun	18:08	78.69	5km
24 Oct	Glossop parkrun	18:49	75.83	5km
10 Oct	Les Dougnes parkrun #19	18:44	76.17	5km
12 Sep	Gedling parkrun #13	19:36	72.24	5km
5 Sep	Colwick parkrun #220	18:57	74.71	5km
29 Aug	Wilmslow parkrun #21	19:36	72.24	5km
22 Aug	Northallerton parkrun #4	19:21	73.17	5km
15 Aug	Gainsborough parkrun #12	20:36	68.73	5km
1 Aug	Las Vegas Legends Of Cross Country 5k	19:56	71.03	5km
18 Jul	Bramley parkrun #6	19:14	73.61	5km
11 Jul	Falls parkrun, Belfast #156	18:54	74.91	5km
4 Jul	Cleethorpes parkrun #56	18:52	75.04	5km
30 Jun	Damflask Relays SB	21:48	73.44	3.5mi
20 Jun	Queens parkrun, Belfast #172	18:30	76.53	5km
17 Jun	Salford Scorcher	18:30	76.53	5km
6 Jun	Horton Park parkrun #2	19:28	72.73	5km
30 May	Goole parkrun - Inaugural	18:28	76.67	5km
23 May	Stamford Park parkrun	19:03	74.32	5km
20 May	Askern 10KM	37:04	77.53	10km
16 May	Worsley Woods parkrun #168	18:13	77.72	5km
9 May	Barnsley parkrun #222	20:19	69.69	5km
3 May	Sunderland City 10K	38:38	74.39	10km
2 May	Sunderland parkrun #282	17:59	78.73	5km
29 Apr	SYCAA Road League Fixture #3	29:39	77.66	5mi
25 Apr	Nostell Priory parkrun #40	18:32	76.39	5km
19 Apr	Greater Manchester Marathon PB	2:50:02	77.42	26.2mi
18 Apr	Hillsborough parkrun #116	21:19	66.42	5km
11 Apr	Rotherham parkrun #100	18:17	77.44	5km
8 Apr	SYCAA Road League Fixture #1	30:33	75.37	5mi
4 Apr	Scunthorpe parkrun #111 PB	17:24	81.37	5km
29 Mar	Wakefield Hospice 10k	37:00	77.67	10km
28 Mar	Wetherby parkrun #2	18:17	77.44	5km
22 Mar	Thirsk 10 PB	59:16	80.10	10mi
21 Mar	Halifax parkrun #3	20:06	70.44	5km
14 Mar	York parkrun #147	17:32	80.75	5km
11 Mar	Street 5k series (Race 6)	17:42	79.99	5km
7 Mar	Pontefract parkrun #196	17:41	80.07	5km
5 Mar	Burnham 5K - March	17:39	80.22	5km
28 Feb	Hull parkrun #261	17:30	80.90	5km
21 Feb	Leeds parkrun #389	17:45	79.76	5km
15 Feb	Wombwell 5 PB	28:37	80.46	5mi
14 Feb	Barnsley parkrun #210	20:32	68.95	5km
11 Feb	Street 5k series (Race 5)	17:43	79.91	5km
5 Feb	Burnham 5K - February	17:39	80.22	5km
1 Feb	Dewsbury 10K SB	36:00	79.83	10km
17 Jan	Barnsley parkrun #208	19:28	72.73	5km
10 Jan	Barnsley parkrun #207	19:05	74.19	5km
7 Jan	Minehead Seafront Race (4) SB	17:47	76.76	3mi
3 Jan	Barnsley parkrun #206	18:34	76.26	5km
1 Jan	Albert parkrun #348, Middlesbrough (10.30am start)	18:21	77.16	5km
1 Jan	Stewart Parkrun #130	18:50	75.18	5km
2014		Result	WAVA	Distance
27 Dec	Hillsborough parkrun #100	20:36	68.73	5km
26 Dec	Braithwell Turkey Trot KMRT SB	26:07	73.84	4.2mi
25 Dec	Roundhay parkrun #192	18:58	74.65	5km
20 Dec	Belfast Victoria parkrun #190	17:57	78.88	5km
13 Dec	Forest Rec parkrun #82	18:50	75.18	5km
6 Dec	Cheadle Hulme parkrun #24	19:21	73.17	5km
29 Nov	Heaton parkrun #255	18:12	77.79	5km
23 Nov	Barnsley 10k	36:56	77.81	10km
22 Nov	Temple Newsam parkrun #94	22:07	64.02	5km
15 Nov	Sewerby parkrun #157	18:19	77.30	5km
8 Nov	Leeds parkrun #372	17:51	79.32	5km
2 Nov	KMRT Canal Race	32:27	70.96	5mi
1 Nov	Sheffield Castle parkrun #66	20:59	67.47	5km
25 Oct	Wakefield Thornes parkrun #6	18:33	76.32	5km
18 Oct	Graves parkrun #131	19:15	73.55	5km
11 Oct	Derry City parkrun #67	18:18	77.37	5km
8 Oct	Street 5K SB	18:32	76.22	3.1mi
5 Oct	Cusworth 10k	36:56	77.81	10km
4 Oct	Nostell Priory parkrun #11	20:12	70.09	5km
1 Oct	Minehead Seafront Race (1) PB	17:27	77.63	3mi
27 Sep	Humber Bridge parkrun #17	19:11	73.24	5km
20 Sep	Warrington parkrun #35	18:23	76.43	5km
20 Sep	Northern Athletics 6 Stage Road Relays SB	22:38	74.89	6km
18 Sep	Weston Prom Run 1/9	30:22	75.22	5mi
13 Sep	Cleethorpes parkrun #16	18:12	77.20	5km
7 Sep	Vale of York Half Marathon SB	1:22:52	75.14	13.1mi
6 Sep	Sheffield Hallam parkrun #210	19:06	73.56	5km
31 Aug	Wetherby 10K	38:00	75.02	10km
30 Aug	Scunthorpe parkrun #80	18:06	77.62	5km
25 Aug	Chesterfield Community 5km	17:58	78.20	5km
23 Aug	Darlington South Park parkrun #91	18:03	77.84	5km
16 Aug	Hull parkrun #232 SB	17:50	78.78	5km
10 Aug	Askern 10	1:02:21	75.51	10mi
9 Aug	Bradford parkrun #220	18:51	74.54	5km
7 Aug	Round the Res (5k relays)	21:38	64.95	5km
6 Aug	Spencers Dash 5	23:49	70.62	3.7mi
2 Aug	Skipton parkrun #48	18:54	74.34	5km
26 Jul	Pontefract Parkrun #165	18:24	76.36	5km
23 Jul	Prince In The Park	18:46	74.87	5km
19 Jul	Oakwell Hall parkrun #1	19:36	71.68	5km
16 Jul	Doncaster Town Centre 5K	18:21	76.57	5km
12 Jul	Waterworks parkrun, Belfast #196	18:37	75.47	5km
10 Jul	Birthday Bash	32:51	69.53	5mi
5 Jul	Bramhall parkrun #314	18:40	75.27	5km
2 Jul	Roche Abbey Dash SB	29:50	68.82	4.5mi
28 Jun	Watergrove parkrun #4	19:46	71.08	5km
26 Jun	Barnsley AC 800m SB	2:27	75.74	800m
24 Jun	Damflask Relays PB	21:26	75.21	3.55mi
7 Jun	Newark parkrun #56	18:46	74.87	5km
4 Jun	Spencers Dash #3 PB	22:44	76.01	3.8mi
31 May	Wythenshawe Parkrun #138	18:23	76.43	5km
24 May	Doncaster parkrun #35	18:18	76.78	5km
21 May	Askern 10KM	37:23	76.25	10km
17 May	York parkrun. #109	18:08	77.48	5km
14 May	South Yorkshire Road League 4 - Worsborough	30:45	74.28	5mi
11 May	Knaresborough 7M Trail Race PB	46:19	69.82	7mi
10 May	Barnsley parkrun #172	18:36	75.54	5km
7 May	Maltby Memorial Race PB	41:14	70.16	6.3mi
4 May	Moorfield 5k	19:59	70.31	5km
3 May	Beeston parkrun #5	17:59	78.13	5km
30 Apr	South Yorkshire Road League 3 - Low Bradfield	30:12	75.63	5mi
26 Apr	Lyme Park parkrun #10	20:08	69.78	5km
23 Apr	South Yorkshire Road League 2 - Lodge Moor	31:26	72.67	5mi
19 Apr	Barnsley parkrun #169	18:37	75.47	5km
17 Apr	Barnsley AC 3000m SB	10:32	77.81	3000m
12 Apr	Burnage parkrun #90	18:57	74.14	5km
9 Apr	South Yorkshire Road League 1 - Oxspring SB	29:49	76.61	5mi
6 Apr	Not The Tickhill Gala Run	32:51	69.53	5mi
5 Apr	Woodbank parkrun#240	18:49	74.67	5km
2 Apr	Spencers Dash 1 SB	22:49	73.71	3.7mi
30 Mar	Bassingthorpe 5	28:06	61.50	3.8mi
29 Mar	Fountains Abbey parkrun #5	18:15	76.99	5km
23 Mar	Thirsk 10 SB	1:00:27	77.88	10mi
22 Mar	Concord Park Run #160	19:16	72.92	5km
16 Mar	Gainsborough & Morton Striders 10k	37:35	75.85	10km
15 Mar	Peterpan parkrun #49	17:58	78.20	5km
9 Mar	East Retford Rugby Club Half Marathon	1:23:33	74.52	13.1mi
8 Mar	Rotherham parkrun #46	19:02	73.82	5km
1 Mar	South Manchester parkrun #212	18:09	77.41	5km
23 Feb	Huddersfield Road Runners 10k	40:36	70.21	10km
22 Feb	Cross Flatts Parkrun #47	18:51	74.54	5km
15 Feb	Ormeau parkrun, Belfast #35	18:45	74.93	5km
8 Feb	Mansfield parkrun #72	18:35	75.60	5km
5 Feb	Minehead Seafront Race (5)	17:43	76.46	3mi
2 Feb	Dewsbury 10K SB	36:31	78.06	10km
1 Feb	Oldham parkrun #181	18:42	75.13	5km
25 Jan	Hillsborough parkrun #52	18:25	76.29	5km
18 Jan	Clumberpark parkrun. #30	18:24	76.36	5km
11 Jan	Marple parkrun #84	19:43	71.26	5km
8 Jan	Minehead Seafront Race (4)	17:43	76.46	3mi
4 Jan	Longrun Meadow parkrun #15	18:43	75.07	5km
1 Jan	Dewsbury Parkrun #81	19:17	72.86	5km
1 Jan	Huddersfield parkrun #145	18:27	76.15	5km
2013		Result	WAVA	Distance
28 Dec	Barnsley parkrun #152	19:29	72.11	5km
26 Dec	Braithwell Turkey Trot KMRT SB	26:36	71.93	4.2mi
25 Dec	Barnsley parkrun Christmas Day Run #151	21:43	64.70	5km
15 Dec	Kimberworth Striders Santa's Special	28:15	67.73	4.2mi
14 Dec	Barnsley parkrun #149	19:22	72.55	5km
8 Dec	South Yorkshire XC League 4 Penistone	42:23	67.26	10km
7 Dec	Leeds Parkrun Hydepark #323	18:31	75.88	5km
30 Nov	Barnsley parkrun #147	18:48	74.73	5km
23 Nov	Barnsley parkrun #146	18:42	75.13	5km
17 Nov	Leeds Abbey Dash	36:49	77.43	10km
16 Nov	Barnsley parkrun #145	19:31	71.99	5km
13 Nov	Street 5k series (race 2) SB	18:06	77.62	5km
10 Nov	South Yorkshire XC League 2 Graves Park	40:43	70.01	10km
9 Nov	Sheffield Castle Parkrun #15	18:36	75.54	5km
6 Nov	Minehead Seafront Race (2) SB	17:35	77.04	3mi
2 Nov	Leeds Parkrun #318	18:30	75.95	5km
27 Oct	KMRT Canal Race PB	29:35	75.68	4.9mi
26 Oct	Harrogate parkrun #94	18:51	74.54	5km
20 Oct	South Yorkshire X-country 1 Clifton Park Rotherham	31:22	72.43	8km
19 Oct	York parkrun #77	28:14	49.76	5km
12 Oct	Rotherham parkrun #25	18:30	75.95	5km
29 Sep	Warsaw Marathon SB	2:57:42	72.86	26.2mi
21 Sep	Northern Athletics 6 Stage Road Relays SB	23:49	70.62	6km
21 Sep	Rotherham parkrun #22	18:12	76.61	5km
14 Sep	Rotherham parkrun #21	18:41	74.63	5km
8 Sep	Wetherby 10K SB	36:37	77.23	10km
7 Sep	Hillsborough parkrun #31	18:43	74.50	5km
4 Sep	Spencers Dash #6 SB	23:23	73.33	3.8mi
1 Sep	YVAA Road Relay Championship PB	15:57	78.42	2.8mi
29 Aug	Barnsley AC Club Mile SB	5:17	77.61	1mi
25 Aug	Fleetwood half marathon	1:24:19	73.23	13.1mi
24 Aug	Rother Valley parkrun #15	18:13	76.54	5km
21 Aug	Thornes Park 5k (3)	18:59	73.45	5km
17 Aug	Sheffield Castle Parkrun #3	18:42	74.56	5km
14 Aug	Thornes Park 5k (2)	18:57	73.58	5km
11 Aug	Askern 10	1:05:37	71.17	10mi
10 Aug	Bradford parkrun #168	18:56	73.64	5km
7 Aug	Thornes Park 5k (1)	18:41	74.63	5km
4 Aug	Saltaire Shaker PB	1:00:23	71.80	15km
3 Aug	Temple Newsam parkrun #26	19:23	71.93	5km
27 Jul	Barnsley parkrun #129	19:47	70.48	5km
24 Jul	Prince In The Park PB	16:37	72.46	2.7mi
20 Jul	Barnsley parkrun #128	19:51	70.24	5km
13 Jul	Barnsley parkrun #127	20:36	67.69	5km
7 Jul	WINTERTON 10 MILE ROAD RACE	1:05:49	70.95	10mi
30 Jun	Penistone 10k Road Race	40:21	70.08	10km
29 Jun	Cross Flatts Parkrun #13	19:26	71.75	5km
15 Jun	Hillsborough parkrun #19	19:23	71.93	5km
11 Jun	Kimmy Kanter SB	29:39	68.70	4.5mi
8 Jun	Roundhay Parkrun #110	19:21	72.06	5km
6 Jun	Barnsley AC 800m SB	2:33	72.10	800m
5 Jun	Spencers Dash #3	23:36	72.66	3.8mi
1 Jun	Leeds Parkrun #296	18:35	75.03	5km
30 May	Reindeer romp PB	18:02	77.14	3.1mi
27 May	Ilkley Trail Race PB	48:06	65.69	6.9mi
25 May	Rotherham Parkrun #6	19:07	72.94	5km
18 May	BMAF national masters open road relays PB	17:53	62.10	2.5mi
5 May	Moorfield 5k	19:45	70.60	5km
30 Apr	Barnsley AC 3000m SB	10:31	77.35	3000m
21 Apr	London Marathon	2:59:36	72.09	26.2mi
13 Apr	National Men's 12-Stage Road Relays - Short Leg	17:44	75.81	3mi
6 Apr	Scunthorpe Parkrun #7	18:16	76.33	5km
30 Mar	Hillsborough parkrun #8	18:51	73.97	5km
17 Mar	East Hull 20 PB	2:11:12	74.00	20mi
10 Mar	East Retford Rugby Club Half Marathon SB	1:21:51	75.44	13.1mi
9 Mar	Hillsborough parkrun #6	18:59	73.45	5km
2 Mar	Huddersfield parkrun #103	18:23	75.85	5km
24 Feb	Snake Lane 10 SB	1:01:37	75.79	10mi
16 Feb	Barnsley parkrun #106	21:18	65.46	5km
10 Feb	Liversedge Half Marathon	1:26:41	71.23	13.1mi
9 Feb	Hillsborough parkrun #2	18:59	73.45	5km
2 Feb	Hillsborough parkrun #1	19:13	72.56	5km
5 Jan	Yorkshire cross country champs	43:52	64.46	10km
1 Jan	Cleethorpes New Year's Day 10k	39:02	72.44	10km
2012		Result	WAVA	Distance
26 Dec	Braithwell Turkey Trot KMRT SB	27:35	68.83	4.2mi
25 Dec	Barnsley parkrun #99	20:40	67.47	5km
16 Dec	Bolsover 10k	38:29	73.48	10km
9 Dec	South Yorkshire XC 4	41:29	68.17	10km
2 Dec	Guys 10 SB	1:00:10	77.61	10mi
25 Nov	South Yorkshire XC 3	39:00	72.51	10km
24 Nov	Dewsbury Parkrun #23	18:37	74.90	5km
18 Nov	Leeds Abbey Dash PB	35:48	78.99	10km
11 Nov	South Yorkshire XC 2	38:01	74.38	10km
3 Nov	Pontefract Parkrun #76	18:30	75.37	5km
27 Oct	York parkrun #33	18:36	74.96	5km
21 Oct	South Yorkshire XC 1 PB	30:58	72.78	8km
29 Sep	Pontefract Parkrun #71	18:25	75.14	5km
23 Sep	Spen Greenway 10k	37:30	74.81	10km
22 Sep	Northern Athletics Road Relay Championship PB	21:50	76.44	6km
15 Sep	Silkstone Shuffle PB	28:39	70.55	4.5mi
11 Sep	Barnsley AC Club Mile SB	5:13	78.02	1mi
9 Sep	YVAA Road Relay Championship SB	16:17	76.24	2.8mi
18 Aug	Reykjavik Marathon SB	3:00:26	71.16	26.2mi
25 Jul	Laxton 10K	37:47	74.25	10km
11 Jul	Doncaster Town Centre 5K SB	17:48	77.74	5km
23 Jun	Darrington Midsummer 5	30:19	74.17	5mi
16 Jun	Killamarsh Kestrels 3 Lakes Classic SB	1:49:43	64.48	15mi
27 May	Sheffield Half Marathon	1:23:56	72.96	13.1mi
16 May	Askern 10k	36:51	76.13	10km
9 May	South Yorkshire Road League, Brodsworth SB	30:03	74.83	5mi
6 May	North Lincolnshire Half Marathon PB	1:21:20	75.29	13.1mi
25 Apr	South Yorkshire Road League, Low Bradfield	30:09	74.58	5mi
17 Apr	Barnsley AC 3000m SB	10:34	76.41	3000m
14 Apr	Graves Parkrun #1	20:00	69.19	5km
11 Apr	South Yorkshire Road League, Silkstone Common	30:52	72.85	5mi
7 Apr	Sewerby parkrun #22	19:28	71.09	5km
6 Apr	The Bridlington Easter 5 mile Dash + 1 mile Easter Egg Scurry	31:12	72.07	5mi
31 Mar	Northern 12 Stage Road Relays, Sefton Pk Liverpool PB	28:13	74.87	4.7mi
28 Mar	South Yorkshire Road League, Oxspring	30:27	73.84	5mi
24 Mar	Sheffield Hallam park run #84	18:39	74.20	5km
17 Mar	Concord parkrun #53	19:11	72.14	5km
10 Mar	Concord parkrun #52	19:00	72.83	5km
22 Jan	Brass Monkey Half Marathon	1:22:30	74.23	13.1mi
14 Jan	Barnsley parkrun #50	18:48	73.61	5km
7 Jan	Yorkshire XC Champs...senior men PB	44:26	65.82	10.4km
1 Jan	Cleethorpes New Year's Day 10K	37:34	74.67	10km
2011		Result	WAVA	Distance
26 Dec	Ward Green 6	35:02	73.36	5.7mi
24 Dec	Barnsley parkrun #47	19:03	72.64	5km
18 Dec	Travellers 6	38:29	70.36	6mi
11 Dec	South Yorkshire XC 4	39:39	70.75	10km
4 Dec	Percy Pud 10K	37:37	74.57	10km
27 Nov	Clowne Half Marathon	1:25:43	71.44	13.1mi
20 Nov	Barnsley 10K	37:52	74.08	10km
13 Nov	South Yorkshire XC 2	42:33	65.93	10km
30 Oct	Holmfirth 15 PB	1:36:21	73.42	15mi
23 Oct	South Yorkshire XC 1 SB	31:41	70.58	8km
9 Oct	Chester Marathon SB	2:57:29	72.35	26.2mi
22 Sep	Barnsley AC Club Mile PB	5:13	77.44	1mi
11 Sep	Isle of Axholme Half Marathon	1:23:29	72.76	13.1mi
7 Sep	Spencers Dash 6	23:48	69.06	3.7mi
14 Aug	Askern 10 SB	1:01:50	74.30	10mi
20 Jul	The Priory Five	30:27	73.27	5mi
17 Jul	Harley Hobble	19:30	70.43	5km
13 Jul	Doncaster Town Centre 5K SB	17:49	77.09	5km
6 Jul	Spencers Dash 4	23:07	71.10	3.7mi
26 Jun	Mansfield Half Marathon	1:24:58	71.49	13.1mi
21 Jun	VHR Midsummer Mad Dash	33:25	66.76	5mi
18 Jun	Darrington Midsummer 5	29:52	74.70	5mi
8 Jun	Milton 6 PB	36:36	73.39	6mi
4 Jun	Concord parkrun #12	18:07	75.81	5km
2 Jun	Barnsley AC 800m PB	2:27	73.68	800m
1 Jun	Spencers Dash 3	22:48	72.09	3.7mi
18 May	Askern 10k SB	37:35	74.05	10km
11 May	South Yorkshire Road League, Worsborough Mill	30:25	73.35	5mi
8 May	Sheffield Half Marathon SB	1:22:03	74.03	13.1mi
4 May	Spencers Dash 2 SB	22:42	72.40	3.7mi
27 Apr	South Yorkshire Road League, Pickburn Arms, Brodsworth PB	28:10	75.23	4.75mi
23 Apr	Concord parkrun #6	18:47	73.12	5km
21 Apr	Barnsley AC 3000m SB	10:25	76.93	3000m
13 Apr	South Yorkshire Road League, Low Bradfield SB	29:50	74.78	5mi
6 Apr	Spencers Dash 1	23:09	71.00	3.7mi
2 Apr	Rother Valley 10K	38:13	72.82	10km
30 Mar	South Yorkshire Road League, Oxspring	30:13	73.83	5mi
13 Mar	East Retford Rugby Club Half Marathon	1:22:38	73.50	13.1mi
20 Feb	Wombwell 5	30:18	73.63	5mi
13 Feb	Liversedge Half Marathon	1:26:42	70.06	13.1mi
6 Feb	Dewsbury 10k	38:51	71.64	10km
29 Jan	Barnsley parkrun #2	19:25	70.74	5km
23 Jan	Four Villages Half Marathon	1:23:26	72.80	13.1mi
9 Jan	Pennine 10k	39:47	69.96	10km
2010		Result	WAVA	Distance
27 Dec	Hot Toddy PB	39:25	65.85	5.8mi
26 Dec	Ward Green 6 PB	35:34	71.70	5.7mi
19 Dec	Stoop Fell Race SB	38:36	57.80	5mi
12 Dec	Stockport 10 SB	1:02:07	73.96	10mi
14 Nov	Barnsley 10K SB	38:12	72.85	10km
31 Oct	Worksop Half Marathon SB	1:25:12	71.29	13.1mi
17 Oct	Bridlington Half Marathon	1:27:12	69.65	13.1mi
3 Oct	Mablethorpe Half Marathon	1:29:14	67.52	13.1mi
8 Aug	Newark Half Marathon	1:33:28	64.46	13.1mi
27 Jun	Humber Bridge Half-Marathon	1:44:30	57.65	13.1mi
25 Apr	Sheffield Half Marathon	1:35:48	62.89	13.1mi

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	93	106	140	152	177	182	183	212	198	214	229	95	1979
2023	172	187	172	189	184	201	244	197	179	122	62	55	1965
2022	0	0	0	0	0	0	0	0	40	0	0	0	40
2022	198	193	182	223	227	185	254	220	128	185	164	170	2330
2021	204	208	285	214	256	237	43	0	42	82	130	155	1857
2020	240	206	192	230	259	263	278	209	102	158	216	167	2519
2019	262	245	255	223	214	204	145	172	171	220	253	266	2631
2018	211	288	271	286	230	288	303	278	329	259	217	110	3070
2017	218	253	252	185	182	196	187	218	179	214	148	242	2474
2016	421	338	303	201	201	138	203	243	275	274	233	201	3032
2015	420	407	385	266	259	156	239	164	303	347	156	384	3486
2014	231	200	210	215	215	207	239	297	261	318	326	238	2956
2013	283	319	325	160	143	163	243	277	242	185	207	235	2780
2012	184	32	176	204	267	240	241	178	185	241	237	176	2360
2012	0	0	24	0	0	0	0	0	0	0	0	0	24
2011	187	193	160	203	191	150	215	278	255	119	113	173	2237
2011	0	0	26	0	0	0	0	0	0	0	0	0	26
2010	0	0	0	0	0	0	0	0	0	150	155	166	472

Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
6.2mi, 48:29 Run - General 1) 1mi - 8:19(8:19/mi) 123/134bpm [1023b/mi] 81cal 7.21/7.76mph 2) 1mi - 7:53(7:53/mi) 132/138bpm [1040b/mi] 82cal 7.61/7.87mph 3) 1mi - 7:54(7:54/mi) 134/138bpm [1059b/mi] 77cal 7.59/7.93mph 4) 1mi - 7:55(7:55/mi) 138/143bpm [1092b/mi] 80cal 7.58/7.99mph 5) 1mi - 7:35(7:35/mi) 134/139bpm [1016b/mi] 62cal 7.91/8.47mph 6) 1mi - 7:32(7:32/mi) 136/141bpm [1024b/mi] 62cal 7.97/8.75mph 7) 0.17mi - 1:21(7:57/mi) 137/139bpm [1089b/mi] 11cal 7.55/8.2mph Add a comment	6.3mi, 48:59 Run - General 1) 1mi - 8:01(8:01/mi) 130/139bpm [1043b/mi] 88cal 7.48/7.97mph 2) 1mi - 7:50(7:50/mi) 135/144bpm [1057b/mi] 84cal 7.66/8.04mph 3) 1mi - 7:42(7:42/mi) 137/145bpm [1055b/mi] 78cal 7.79/8.33mph 4) 1mi - 7:48(7:48/mi) 135/144bpm [1054b/mi] 69cal 7.69/8.2mph 5) 1mi - 7:51(7:51/mi) 136/144bpm [1067b/mi] 71cal 7.65/7.95mph 6) 1mi - 7:43(7:43/mi) 134/142bpm [1034b/mi] 61cal 7.78/8.22mph 7) 0.27mi - 2:04(7:48/mi) 131/135bpm [1021b/mi] 14cal 7.7/7.76mph Add a comment 4mi, 31:56 Run - General 1) 1mi - 8:03(8:03/mi) 129/139bpm [1039b/mi] 88cal 7.45/7.83mph 2) 1mi - 7:45(7:45/mi) 133/141bpm [1031b/mi] 81cal 7.74/7.93mph 3) 1mi - 7:53(7:53/mi) 132/140bpm [1040b/mi] 71cal 7.62/7.91mph 4) 1mi - 8:02(8:02/mi) 130/136bpm [1045b/mi] 63cal 7.46/7.78mph 5) 0.03mi - 13(7:39/mi) 131/132bpm [1001b/mi] 1cal 7.85/7.68mph Add a comment	5.2mi, 47:34 Run - Easy 1) 1mi - 8:26(8:26/mi) 127/136bpm [1071b/mi] 87cal 7.11/7.89mph 2) 1mi - 7:43(7:43/mi) 132/139bpm [1018b/mi] 77cal 7.78/8.22mph 3) 1mi - 9:14(9:14/mi) 117/132bpm [1080b/mi] 53cal 6.5/7.83mph 4) 1mi - 9:58(9:58/mi) 113/120bpm [1127b/mi] 53cal 6.02/6.59mph 5) 1mi - 10:40(10:40/mi) 111/123bpm [1185b/mi] 67cal 5.62/6.14mph 6) 0.17mi - 1:33(9:22/mi) 118/133bpm [1105b/mi] 10cal 6.41/6.95mph Add a comment 3.9mi, 31:24 Run - General 1) 1mi - 8:14(8:14/mi) 133/142bpm [1095b/mi] 95cal 7.29/7.47mph 2) 1mi - 7:47(7:47/mi) 138/143bpm [1074b/mi] 90cal 7.71/7.93mph 3) 1mi - 7:54(7:54/mi) 140/146bpm [1107b/mi] 85cal 7.59/8.08mph 4) 0.91mi - 7:29(8:16/mi) 134/142bpm [1107b/mi] 62cal 7.27/7.6mph Add a comment	8mi, 54:54 Run - Tempo 1) 1mi - 6:57(6:57/mi) 138/151bpm [959b/mi] 89cal 8.63/9.33mph 2) 1mi - 6:34(6:34/mi) 152/157bpm [997b/mi] 98cal 9.15/9.56mph 3) 1mi - 6:53(6:53/mi) 153/159bpm [1052b/mi] 101cal 8.72/9.2mph 4) 1mi - 7:26(7:26/mi) 155/158bpm [1152b/mi] 107cal 8.07/8.79mph 5) 1mi - 6:52(6:52/mi) 155/159bpm [1065b/mi] 94cal 8.73/9.37mph 6) 1mi - 6:39(6:39/mi) 156/160bpm [1038b/mi] 90cal 9.02/9.56mph 7) 1mi - 6:50(6:50/mi) 155/160bpm [1060b/mi] 88cal 8.77/9.56mph 8) 1mi - 6:41(6:41/mi) 157/161bpm [1048b/mi] 88cal 8.99/9.29mph 9) 0.01mi - 2(4:49/mi) 158/158bpm [762b/mi] 12.44/9.12mph Add a comment	5.1mi, 42:59 Run - General 1) 1mi - 8:42(8:42/mi) 116/132bpm [1010b/mi] 72cal 6.89/7.37mph 2) 1mi - 8:19(8:19/mi) 123/133bpm [1023b/mi] 67cal 7.21/7.76mph 3) 1mi - 8:31(8:31/mi) 122/129bpm [1040b/mi] 61cal 7.04/7.56mph 4) 1mi - 8:16(8:16/mi) 128/136bpm [1057b/mi] 66cal 7.26/7.68mph 5) 1mi - 8:15(8:15/mi) 126/135bpm [1039b/mi] 58cal 7.28/7.58mph 6) 0.13mi - 56(7:19/mi) 130/135bpm [952b/mi] 7cal 8.19/8.79mph Add a comment	3.2mi, 24:10 Run - General 1) 1mi - 7:59(7:59/mi) 121cal 7.52/7.87mph 2) 1mi - 7:33(7:33/mi) 123cal 7.95/8.52mph 3) 1mi - 7:27(7:27/mi) 124cal 8.05/8.35mph 4) 0.16mi - 1:11(7:25/mi) 19cal 8.09/8.04mph Add a comment	7.9mi, 1:03:53 Run - General 1) 1mi - 8:14(8:14/mi) 132/143bpm [1088b/mi] 94cal 7.28/7.72mph 2) 1mi - 8:03(8:03/mi) 140/149bpm [1126b/mi] 96cal 7.46/8.04mph 3) 1mi - 7:47(7:47/mi) 138/149bpm [1074b/mi] 79cal 7.71/8.5mph 4) 1mi - 7:56(7:56/mi) 141/150bpm [1118b/mi] 83cal 7.57/8.04mph 5) 1mi - 7:59(7:59/mi) 142/151bpm [1134b/mi] 77cal 7.51/8.5mph 6) 1mi - 7:59(7:59/mi) 138/146bpm [1102b/mi] 64cal 7.51/7.83mph 7) 1mi - 8:09(8:09/mi) 142/147bpm [1158b/mi] 76cal 7.36/7.68mph 8) 0.94mi - 7:46(8:15/mi) 137/143bpm [1129b/mi] 54cal 7.28/7.68mph Add a comment
Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30
8mi, 1:00:14 Run - General 1) 1mi - 7:29(7:29/mi) 136/145bpm [1018b/mi] 89cal 8.02/8.81mph 2) 1mi - 7:07(7:07/mi) 143/151bpm [1017b/mi] 89cal 8.44/8.95mph 3) 1mi - 7:33(7:33/mi) 144/151bpm [1087b/mi] 89cal 7.95/8.45mph 4) 1mi - 8:04(8:04/mi) 149/154bpm [1202b/mi] 102cal 7.44/7.87mph 5) 1mi - 7:43(7:43/mi) 144/149bpm [1111b/mi] 76cal 7.78/8.37mph 6) 1mi - 7:32(7:32/mi) 143/151bpm [1076b/mi] 67cal 7.97/8.43mph 7) 1mi - 7:33(7:33/mi) 144/151bpm [1086b/mi] 68cal 7.95/8.64mph 8) 1mi - 7:11(7:11/mi) 146/152bpm [1050b/mi] 67cal 8.34/8.58mph 9) 0.01mi - 3(6:30/mi) 148/148bpm [963b/mi] 9.23/8.5mph Add a comment	7.3mi, 1:01:53 Run - General 1) 1mi - 7:54(7:54/mi) 135/143bpm [1067b/mi] 90cal 7.59/8.04mph 2) 1mi - 7:29(7:29/mi) 138/145bpm [1033b/mi] 80cal 8.01/8.29mph 3) 1mi - 7:32(7:32/mi) 138/146bpm [1041b/mi] 73cal 7.96/8.68mph 4) 1mi - 7:26(7:26/mi) 142/149bpm [1056b/mi] 76cal 8.07/8.66mph 5) 1mi - 9:04(9:04/mi) 121/141bpm [1096b/mi] 43cal 6.62/7.99mph 6) 1mi - 9:13(9:13/mi) 119/128bpm [1096b/mi] 44cal 6.51/7.1mph 7) 1mi - 10:02(10:02/mi) 117/124bpm [1174b/mi] 51cal 5.98/7.28mph 8) 0.32mi - 3:12(9:59/mi) 116/124bpm [1158b/mi] 16cal 6.01/7.2mph Add a comment	5mi, 38:59 Run - General 1) 1mi - 7:58(7:58/mi) 130/139bpm [1035b/mi] 84cal 7.54/7.85mph 2) 1mi - 7:38(7:38/mi) 135/139bpm [1032b/mi] 78cal 7.85/8.06mph 3) 1mi - 7:50(7:50/mi) 128/139bpm [1002b/mi] 61cal 7.66/8.2mph 4) 1mi - 7:45(7:45/mi) 131/139bpm [1014b/mi] 60cal 7.75/8.04mph 5) 1mi - 7:46(7:46/mi) 131/136bpm [1017b/mi] 58cal 7.73/8.18mph 6) 0.01mi - 3(6:31/mi) 131/131bpm [854b/mi] 9.2/7.72mph Add a comment 4.2mi, 32:13 Run - General 1) 1mi - 7:58(7:58/mi) 128/137bpm [1020b/mi] 80cal 7.53/7.95mph 2) 1mi - 7:33(7:33/mi) 131/138bpm [988b/mi] 71cal 7.95/8.14mph 3) 1mi - 7:37(7:37/mi) 126/136bpm [960b/mi] 57cal 7.87/8.16mph 4) 1mi - 7:56(7:56/mi) 136/142bpm [1078b/mi] 73cal 7.57/8.41mph 5) 0.16mi - 1:09(7:24/mi) 135/138bpm [998b/mi] 9cal 8.11/8.35mph Add a comment	8.4mi, 1:06:13 Run - Intervals ups / 8 x Fall Bank off 60 secs / downs 1) 1mi - 7:54(7:54/mi) 125/137bpm [987b/mi] 75cal 7.6/8.75mph 2) 1mi - 7:51(7:51/mi) 130/142bpm [1021b/mi] 72cal 7.64/8.14mph 3) 0.5mi - 4:03(8:10/mi) 135/141bpm [1102b/mi] 39cal 7.35/8.12mph 4) 0.41mi - 2:31(6:04/mi) 142/157bpm [862b/mi] 29cal 9.88/10.29mph 5) 0.05mi - 1:02(22:37/mi) 136/157bpm [3076b/mi] 10cal 2.65/9.77mph 6) 0.41mi - 2:30(6:05/mi) 143/157bpm [870b/mi] 27cal 9.86/10.04mph 7) 0.02mi - 1:02(43:13/mi) 144/158bpm [6224b/mi] 12cal 1.39/9.79mph 8) 0.41mi - 2:31(6:09/mi) 145/159bpm [892b/mi] 28cal 9.75/10.4mph 9) 0.03mi - 1:00(34:35/mi) 146/160bpm [5049b/mi] 12cal 1.74/9.75mph 10) 0.41mi - 2:30(6:08/mi) 145/160bpm [890b/mi] 25cal 9.78/10.69mph 11) 0.03mi - 1:01(38:15/mi) 149/162bpm [5699b/mi] 12cal 1.57/9.64mph 12) 0.4mi - 2:30(6:12/mi) 146/160bpm [904b/mi] 28cal 9.69/10.71mph 13) 0.03mi - 1:00(35:10/mi) 148/160bpm [5204b/mi] 12cal 1.71/9.62mph 14) 0.39mi - 2:29(6:17/mi) 148/159bpm [930b/mi] 28cal 9.55/10.33mph 15) 0.05mi - 1:01(22:12/mi) 140/159bpm [3108b/mi] 10cal 2.7/9.27mph 16) 0.41mi - 2:33(6:15/mi) 143/156bpm [895b/mi] 26cal 9.59/10.29mph 17) 0.03mi - 1:01(34:27/mi) 140/155bpm [4822b/mi] 10cal 1.74/9.52mph 18) 0.41mi - 2:33(6:16/mi) 141/157bpm [883b/mi] 24cal 9.59/10.33mph 19) 1mi - 7:45(7:45/mi) 133/157bpm [1030b/mi] 54cal 7.75/9.46mph 20) 1mi - 7:48(7:48/mi) 133/141bpm [1037b/mi] 52cal 7.69/8.14mph 21) 0.46mi - 3:40(7:56/mi) 132/137bpm [1047b/mi] 23cal 7.56/8.14mph Add a comment	5.1mi, 36:37 Run - General 1) 1mi - 7:13(7:13/mi) 128/143bpm [925b/mi] 71cal 8.31/8.77mph 2) 1mi - 7:00(7:00/mi) 139/144bpm [972b/mi] 80cal 8.58/9.04mph 3) 1mi - 7:36(7:36/mi) 148/155bpm [1125b/mi] 98cal 7.89/8.45mph 4) 1mi - 7:09(7:09/mi) 142/156bpm [1016b/mi] 71cal 8.39/9.06mph 5) 1mi - 7:06(7:06/mi) 142/149bpm [1008b/mi] 68cal 8.46/8.56mph 6) 0.08mi - 32(7:02/mi) 137/138bpm [963b/mi] 4cal 8.54/8.47mph Add a comment 5mi, 42:05 Run - General 1) 1mi - 8:10(8:10/mi) 122/135bpm [996b/mi] 74cal 7.35/7.99mph 2) 1mi - 8:20(8:20/mi) 123/132bpm [1025b/mi] 65cal 7.2/7.7mph 3) 1mi - 8:28(8:28/mi) 125/135bpm [1057b/mi] 64cal 7.09/7.56mph 4) 1mi - 8:32(8:32/mi) 125/135bpm [1066b/mi] 59cal 7.04/7.68mph 5) 1mi - 8:30(8:30/mi) 123/133bpm [1046b/mi] 53cal 7.06/7.64mph 6) 0.01mi - 5(10:35/mi) 119/120bpm [1259b/mi] 5.67/6.68mph Add a comment	3.8mi, 30:50 Run - General 1) 1mi - 8:22(8:22/mi) 125/136bpm [1047b/mi] 80cal 7.16/7.95mph 2) 1mi - 7:48(7:48/mi) 132/137bpm [1030b/mi] 76cal 7.69/8.27mph 3) 1mi - 7:58(7:58/mi) 130/136bpm [1036b/mi] 65cal 7.53/7.95mph 4) 0.83mi - 6:42(8:02/mi) 126/136bpm [1012b/mi] 46cal 7.47/7.72mph Add a comment	5.1mi, 40:37 Run - Warm Down 1) 1mi - 7:35(7:35/mi) 119/130bpm [903b/mi] 61cal 7.9/8.31mph 2) 1mi - 8:06(8:06/mi) 128/140bpm [1037b/mi] 71cal 7.4/8.27mph 3) 1mi - 7:48(7:48/mi) 136/143bpm [1061b/mi] 75cal 7.69/8.04mph 4) 1mi - 7:58(7:58/mi) 138/142bpm [1100b/mi] 76cal 7.53/7.68mph 5) 1mi - 8:23(8:23/mi) 143/155bpm [1200b/mi] 85cal 7.15/7.66mph 6) 0.1mi - 45(7:43/mi) 146/151bpm [1126b/mi] 8cal 7.78/7.37mph Add a comment 3.1mi, 22:30 Run - parkrun Sheffield Castle parkrun 1) 1mi - 7:11(7:11/mi) 142/158bpm [1021b/mi] 87cal 8.35/10.08mph 2) 1mi - 7:27(7:27/mi) 146/159bpm [1087b/mi] 91cal 8.06/8.56mph 3) 1mi - 7:28(7:28/mi) 146/159bpm [1091b/mi] 86cal 8.03/8.66mph 4) 0.05mi - 24(7:22/mi) 158/158bpm [1164b/mi] 5cal 8.14/7.81mph Add a comment 2.8mi, 23:57 Run - Warm Up 1) 1mi - 8:59(8:59/mi) 131/145bpm [1176b/mi] 96cal 6.68/7.26mph 2) 1mi - 8:56(8:56/mi) 152/160bpm [1358b/mi] 126cal 6.71/7.45mph 3) 0.75mi - 6:02(8:01/mi) 136/145bpm [1090b/mi] 51cal 7.49/7.87mph Add a comment 1.1mi, 8:51 Run - General 1) 1mi - 8:15(8:15/mi) 127/138bpm [1048b/mi] 80cal 7.27/7.89mph 2) 0.07mi - 36(7:59/mi) 128/132bpm [1022b/mi] 5cal 7.51/7.74mph Add a comment
Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7
6.1mi, 52:01 Run - General 1) 1mi - 8:15(8:15/mi) 119/132bpm [981b/mi] 66cal 7.28/7.7mph 2) 1mi - 8:24(8:24/mi) 129/136bpm [1083b/mi] 73cal 7.15/7.91mph 3) 1mi - 8:31(8:31/mi) 126/131bpm [1073b/mi] 61cal 7.05/7.39mph 4) 1mi - 8:33(8:33/mi) 124/130bpm [1060b/mi] 56cal 7.02/7.37mph 5) 1mi - 8:39(8:39/mi) 123/131bpm [1064b/mi] 52cal 6.94/7.39mph 6) 1mi - 8:46(8:46/mi) 119/135bpm [1043b/mi] 46cal 6.84/7.49mph 7) 0.09mi - 54(10:06/mi) 127/131bpm [1282b/mi] 7cal 5.94/7.01mph Add a comment	5mi, 44:41 Run - Easy 1) 1mi - 8:17(8:17/mi) 124/134bpm [1027b/mi] 73cal 7.25/8.18mph 2) 1mi - 8:14(8:14/mi) 122/136bpm [1005b/mi] 60cal 7.29/7.85mph 3) 1mi - 8:43(8:43/mi) 115/124bpm [1002b/mi] 48cal 6.89/7.47mph 4) 1mi - 9:28(9:28/mi) 115/124bpm [1090b/mi] 52cal 6.33/6.85mph 5) 1mi - 9:50(9:50/mi) 118/131bpm [1160b/mi] 59cal 6.1/7.06mph 6) 0.02mi - 9(9:14/mi) 127/128bpm [1174b/mi] 1cal 6.49/6.97mph Add a comment 5.5mi, 43:41 Run - General 1) 1mi - 7:49(7:49/mi) 129/140bpm [1008b/mi] 78cal 7.68/7.91mph 2) 1mi - 7:53(7:53/mi) 130/136bpm [1025b/mi] 70cal 7.61/7.76mph 3) 1mi - 7:50(7:50/mi) 129/136bpm [1010b/mi] 61cal 7.66/8.1mph 4) 1mi - 7:58(7:58/mi) 133/144bpm [1059b/mi] 65cal 7.54/8.06mph 5) 1mi - 7:55(7:55/mi) 137/144bpm [1085b/mi] 68cal 7.57/7.74mph 6) 0.54mi - 4:16(7:57/mi) 130/138bpm [1034b/mi] 26cal 7.54/7.72mph Add a comment	3.7mi, 27:15 Run - General 1) 1mi - 7:36(7:36/mi) 126/140bpm [957b/mi] 73cal 7.9/8.85mph 2) 1mi - 7:33(7:33/mi) 144/151bpm [1087b/mi] 91cal 7.95/8.37mph 3) 1mi - 7:20(7:20/mi) 143/149bpm [1049b/mi] 80cal 8.18/8.7mph 4) 0.66mi - 4:46(7:13/mi) 143/149bpm [1033b/mi] 48cal 8.31/8.77mph Add a comment 3.6mi, 29:05 Run - Easy 1) 1mi - 8:51(8:51/mi) 122/133bpm [1080b/mi] 78cal 6.78/7.45mph 2) 1mi - 7:42(7:42/mi) 128/136bpm [985b/mi] 65cal 7.8/8.08mph 3) 1mi - 8:00(8:00/mi) 127/135bpm [1016b/mi] 60cal 7.5/8.2mph 4) 0.56mi - 4:32(8:09/mi) 126/131bpm [1028b/mi] 31cal 7.36/7.72mph Add a comment	5.1mi, 38:20 Run - General 1) 1mi - 8:19(8:19/mi) 121/135bpm [1005b/mi] 71cal 7.22/7.51mph 2) 1mi - 7:37(7:37/mi) 130/139bpm [991b/mi] 70cal 7.87/8.39mph 3) 1mi - 7:41(7:41/mi) 135/139bpm [1038b/mi] 72cal 7.8/8.08mph 4) 1mi - 7:16(7:16/mi) 141/147bpm [1024b/mi] 75cal 8.26/8.77mph 5) 1mi - 7:06(7:06/mi) 145/152bpm [1030b/mi] 77cal 8.45/8.87mph 6) 0.05mi - 22(7:30/mi) 152/152bpm [1140b/mi] 4cal 8/8.87mph Add a comment	7.5mi, 1:03:06 Run - General 1) 1mi - 8:01(8:01/mi) 132/142bpm [1059b/mi] 86cal 7.48/8.33mph 2) 1mi - 8:25(8:25/mi) 143/150bpm [1203b/mi] 103cal 7.13/7.89mph 3) 1mi - 8:00(8:00/mi) 133/145bpm [1064b/mi] 65cal 7.5/8.22mph 4) 1mi - 8:59(8:59/mi) 142/149bpm [1276b/mi] 93cal 6.68/6.93mph 5) 1mi - 8:28(8:28/mi) 132/145bpm [1117b/mi] 56cal 7.09/7.74mph 6) 1mi - 8:18(8:18/mi) 130/137bpm [1078b/mi] 51cal 7.24/7.83mph 7) 1mi - 8:26(8:26/mi) 129/137bpm [1089b/mi] 51cal 7.11/7.45mph 8) 0.54mi - 4:29(8:21/mi) 130/137bpm [1087b/mi] 28cal 7.18/7.74mph Add a comment	5.9mi, 49:36 Run - General 1) 1mi - 8:30(8:30/mi) 126/137bpm [1071b/mi] 79cal 7.06/7.6mph 2) 1mi - 8:05(8:05/mi) 130/141bpm [1052b/mi] 72cal 7.42/7.72mph 3) 1mi - 8:34(8:34/mi) 133/139bpm [1139b/mi] 75cal 7/7.68mph 4) 1mi - 8:19(8:19/mi) 131/143bpm [1089b/mi] 62cal 7.22/7.81mph 5) 1mi - 8:24(8:24/mi) 128/139bpm [1075b/mi] 55cal 7.14/7.64mph 6) 0.91mi - 7:44(8:28/mi) 127/135bpm [1075b/mi] 47cal 7.09/7.51mph Add a comment	2.7mi, 22:42 Run - Warm Down 1) 1mi - 9:17(9:17/mi) 123/135bpm [1143b/mi] 85cal 6.46/7.01mph 2) 1mi - 8:11(8:11/mi) 130/135bpm [1063b/mi] 75cal 7.33/7.78mph 3) 0.66mi - 5:13(7:58/mi) 128/138bpm [1020b/mi] 42cal 7.53/8.1mph Add a comment 3.1mi, 18:45 Run - Race NWiTP 5k 1) 1mi - 5:58(5:58/mi) 156/164bpm [930b/mi] 87cal 10.07/10.92mph 2) 1mi - 6:15(6:15/mi) 163/165bpm [1018b/mi] 97cal 9.61/9.96mph 3) 1mi - 6:08(6:08/mi) 165/166bpm [1012b/mi] 95cal 9.78/10.12mph 4) 0.08mi - 25(5:26/mi) 166/166bpm [903b/mi] 6cal 11.03/10.71mph Add a comment 1.8mi, 14:30 Run - Warm Up 1) 1mi - 8:24(8:24/mi) 127/139bpm [1067b/mi] 79cal 7.14/7.64mph 2) 0.77mi - 6:06(7:53/mi) 137/144bpm [1079b/mi] 64cal 7.61/8.79mph Add a comment
Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14
7.5mi, 1:00:32 Run - Recovery Run 1) 1mi - 7:57(7:57/mi) 129/138bpm [1025b/mi] 82cal 7.55/7.91mph 2) 1mi - 7:50(7:50/mi) 135/143bpm [1058b/mi] 80cal 7.65/7.91mph 3) 1mi - 7:58(7:58/mi) 135/144bpm [1076b/mi] 72cal 7.53/7.83mph 4) 1mi - 8:35(8:35/mi) 141/148bpm [1211b/mi] 89cal 6.98/7.2mph 5) 1mi - 8:06(8:06/mi) 140/146bpm [1133b/mi] 73cal 7.41/8.01mph 6) 1mi - 8:00(8:00/mi) 136/143bpm [1088b/mi] 59cal 7.5/7.91mph 7) 1mi - 8:04(8:04/mi) 135/141bpm [1088b/mi] 56cal 7.44/7.81mph 8) 0.49mi - 4:02(8:11/mi) 133/139bpm [1089b/mi] 26cal 7.33/7.45mph Add a comment	10.6mi, 1:25:54 Run - Medium Long Run 1) 1mi - 8:09(8:09/mi) 128/140bpm [1043b/mi] 83cal 7.36/7.93mph 2) 1mi - 7:56(7:56/mi) 136/144bpm [1079b/mi] 83cal 7.56/7.91mph 3) 1mi - 7:54(7:54/mi) 133/145bpm [1051b/mi] 67cal 7.59/7.87mph 4) 1mi - 8:09(8:09/mi) 133/140bpm [1083b/mi] 65cal 7.37/7.85mph 5) 1mi - 8:07(8:07/mi) 131/143bpm [1063b/mi] 60cal 7.39/7.72mph 6) 1mi - 8:01(8:01/mi) 129/143bpm [1034b/mi] 57cal 7.48/7.83mph 7) 1mi - 8:17(8:17/mi) 134/149bpm [1111b/mi] 68cal 7.24/8.14mph 8) 1mi - 7:59(7:59/mi) 140/146bpm [1119b/mi] 74cal 7.51/8.16mph 9) 1mi - 8:21(8:21/mi) 135/143bpm [1127b/mi] 61cal 7.19/7.41mph 10) 1mi - 7:57(7:57/mi) 133/141bpm [1058b/mi] 53cal 7.54/7.95mph 11) 0.62mi - 5:03(8:10/mi) 132/138bpm [1078b/mi] 31cal 7.35/7.62mph Add a comment	7.3mi, 1:01:04 Run - Easy 1) 1mi - 7:47(7:47/mi) 133/143bpm [1035b/mi] 86cal 7.71/7.99mph 2) 1mi - 7:34(7:34/mi) 133/140bpm [1006b/mi] 72cal 7.93/8.54mph 3) 1mi - 7:53(7:53/mi) 133/145bpm [1048b/mi] 69cal 7.62/8.06mph 4) 1mi - 8:11(8:11/mi) 127/142bpm [1039b/mi] 56cal 7.33/7.87mph 5) 1mi - 8:34(8:34/mi) 118/130bpm [1010b/mi] 41cal 7.01/7.37mph 6) 1mi - 8:56(8:56/mi) 119/131bpm [1063b/mi] 47cal 6.72/7.26mph 7) 1mi - 9:39(9:39/mi) 117/130bpm [1128b/mi] 53cal 6.22/7.62mph 8) 0.26mi - 2:31(9:44/mi) 133/136bpm [1295b/mi] 25cal 6.16/6.68mph Add a comment	7.2mi, 58:42 Run - General 1) 1mi - 8:15(8:15/mi) 123/134bpm [1014b/mi] 73cal 7.28/7.83mph 2) 1mi - 7:43(7:43/mi) 131/141bpm [1012b/mi] 71cal 7.77/8.43mph 3) 1mi - 7:44(7:44/mi) 134/142bpm [1036b/mi] 70cal 7.76/8.18mph 4) 1mi - 7:54(7:54/mi) 136/146bpm [1075b/mi] 70cal 7.59/8.14mph 5) 1mi - 8:22(8:22/mi) 131/142bpm [1096b/mi] 59cal 7.17/7.7mph 6) 1mi - 8:26(8:26/mi) 130/137bpm [1096b/mi] 56cal 7.12/7.62mph 7) 1mi - 8:50(8:50/mi) 129/137bpm [1140b/mi] 55cal 6.79/7.12mph 8) 0.15mi - 1:28(9:50/mi) 137/144bpm [1346b/mi] 12cal 6.1/6.72mph Add a comment	3.2mi, 25:06 Run - Easy 1) 1mi - 8:00(8:00/mi) 125/135bpm [999b/mi] 77cal 7.5/7.81mph 2) 1mi - 7:41(7:41/mi) 126/134bpm [969b/mi] 65cal 7.8/8.08mph 3) 1mi - 8:15(8:15/mi) 137/145bpm [1131b/mi] 84cal 7.27/7.78mph 4) 0.15mi - 1:10(7:56/mi) 129/134bpm [1024b/mi] 8cal 7.56/7.47mph Add a comment 4.1mi, 32:48 Run - Intervals 1m w/u, 6 x 500m, 1m w/d 1) 1mi - 7:47(7:47/mi) 125/136bpm [973b/mi] 73cal 7.7/8.35mph 2) 0.06mi - 32(8:24/mi) 129/130bpm [1083b/mi] 4cal 7.15/7.85mph 3) 0.31mi - 1:49(5:53/mi) 144/153bpm [847b/mi] 22cal 10.2/10.52mph 4) 0.03mi - 59(39:12/mi) 142/153bpm [5567b/mi] 12cal 1.53/10.4mph 5) 0.31mi - 1:48(5:46/mi) 139/153bpm [801b/mi] 20cal 10.41/10.9mph 6) 0.03mi - 1:00(29:36/mi) 141/155bpm [4174b/mi] 11cal 2.03/10.62mph 7) 0.31mi - 1:46(5:45/mi) 141/156bpm [811b/mi] 19cal 10.44/10.83mph 8) 0.03mi - 1:00(30:42/mi) 146/158bpm [4481b/mi] 12cal 1.96/10.54mph 9) 0.31mi - 1:46(5:45/mi) 142/157bpm [816b/mi] 19cal 10.44/10.85mph 10) 0.04mi - 1:01(26:41/mi) 144/158bpm [3843b/mi] 12cal 2.25/10.54mph 11) 0.31mi - 1:47(5:49/mi) 143/157bpm [831b/mi] 18cal 10.33/10.83mph 12) 0.04mi - 59(22:24/mi) 147/157bpm [3292b/mi] 11cal 2.68/10.52mph 13) 0.31mi - 1:44(5:35/mi) 145/159bpm [811b/mi] 18cal 10.73/11.06mph 14) 0.04mi - 51(21:23/mi) 146/160bpm [3121b/mi] 10cal 2.81/11.02mph 15) 1mi - 7:52(7:52/mi) 128/137bpm [1006b/mi] 50cal 7.63/7.99mph 16) 0.01mi - 7(8:43/mi) 127/127bpm [1107b/mi] 6.88/7.56mph Add a comment	5mi, 39:09 Run - General 1) 1mi - 8:21(8:21/mi) 119/134bpm [994b/mi] 70cal 7.19/7.58mph 2) 1mi - 8:03(8:03/mi) 124/132bpm [999b/mi] 67cal 7.45/7.78mph 3) 1mi - 7:58(7:58/mi) 130/143bpm [1036b/mi] 68cal 7.53/9mph 4) 1mi - 7:28(7:28/mi) 139/145bpm [1039b/mi] 78cal 8.03/9.04mph 5) 1mi - 7:10(7:10/mi) 146/152bpm [1046b/mi] 83cal 8.37/8.75mph 6) 0.02mi - 8(7:47/mi) 145/145bpm [1127b/mi] 1cal 7.72/7.95mph Add a comment	-

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