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mxhornet
M60

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Recent Blogs
High time	May 2012
TR24 update	Aug 2011
Adidas Thunder Run 24	Aug 2011
GUCR 2011	May 2011
4 marathons and a 5k	Feb 2011

Recent Training
17th Aug	General	4.3mi	50:06
17th Aug	General	0.2mi	6:35
16th Aug	General	3.3mi	30:10
16th Aug	General	2.4mi	28:06
16th Aug	General	1.5mi	24:01

12 Month Benchmarks	Run	Bike
Mile	4:59	3:36
5k	22:02	14:22
5mi	46:31	24:07
10k	59:05	30:08
10mi	1:41:38	50:07
Half	2:12:47	1:09:16

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Best Times
Best WAVA

Dist	Races	PB	WB	1979	1984	1985	1986	1987	1994	1999	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
400m	1	1:26 5:46/mi	57.59														1:26 57.59
800m	1	2:10 4:22/mi	77.75		2:10 77.75									2:41 70.36		3:14 59.42	3:05 62.87	2:55 67.01				3:14 62.52	3:15 62.70
800m	1	2:10 4:22/mi	77.75		2:10 77.75									2:41 70.36		3:14 59.42	3:05 62.87	2:55 67.01				3:14 62.52	3:15 62.70
1000m	1	3:42 5:57/mi	64.34												3:42 64.34
1500m	2	4:15 4:34/mi	85.16	4:15 85.16								5:06 74.49					5:45 68.75	5:38 70.75				6:11 66.62	6:17 66.11
1500m	2	4:15 4:34/mi	85.16	4:15 85.16								5:06 74.49					5:45 68.75	5:38 70.75				6:11 66.62	6:17 66.11
1mi	17	4:33 4:33/mi	81.54				4:33 81.54					5:52 70.05	5:34 73.82	5:35 74.76	6:05 68.62	6:28 65.07	6:31 65.09	6:41 63.98			7:01 62.46
3000m	4	9:04 4:52/mi	84.66	9:04 84.66								10:48 74.59	11:08 72.93	11:22 72.02		12:22 67.26		12:17 68.81
3km	7	12:31 6:43/mi	66.98														12:31 66.98					13:16 65.84
3334m	2	12:01 5:48/mi	74.51								12:01 74.51	12:50 70.31	13:36 66.90
3334m	2	12:01 5:48/mi	74.51								12:01 74.51	12:50 70.31	13:36 66.90
3653m	3	17:46 7:50/mi	54.79								17:46 54.79	20:20 48.24											21:47 49.23
3mi	7	18:33 6:11/mi	75.08									22:41 60.50		18:33 75.08
5000m	5	15:24 4:58/mi	84.27				15:24 84.27					19:02 74.63	18:27 77.56	18:54 76.31				21:12 70.12				22:53 67.02	23:00 67.21
5km	304	18:26 5:56/mi	77.66									18:44 75.86	18:26 77.66	18:37 77.47	20:07 72.23	21:10 69.17	20:11 73.65	21:09 70.29	21:42 69.03	22:30 67.52	22:45 66.88	22:39 67.71	22:58 67.31	22:18 69.88	22:57 68.45	26:20 60.14
6km	1	21:26 5:45/mi	79.56									21:26 79.56
4mi	2	59:32 14:53/mi	30.73									59:32 30.73
6.5km	6	26:30 6:34/mi	70.23									26:35 70.01	26:30 70.23										33:24 60.17	30:44 66.45	30:41 66.56
6988m	3	28:33 6:35/mi	70.32								28:49 69.13	28:33 70.32											36:32 60.15
7.3km	1	31:39 6:59/mi	66.29									31:39 66.29
7390m	1	34:30 7:31/mi	62.03										34:30 62.03
4.8mi	1	32:16 6:48/mi	68.09									32:16 68.09
8km	2	31:56 6:25/mi	72.00									31:56 72.00
5mi	14	26:16 5:15/mi	81.87	26:16 81.87									35:54 64.94		34:54 67.87		35:03 68.68	40:48 59.49	37:21 65.52	36:56 66.82	37:39 66.10	38:16 65.58		38:11 66.87
5.3mi	1	40:29 7:38/mi	60.56									40:29 60.56
5.5mi	1	39:11 7:08/mi	68.01															39:11 68.01
9km	4	35:08 6:17/mi	74.21									35:53 72.09	35:08 74.21										43:07 65.66
9.2km	1	41:31 7:16/mi	66.02													41:31 66.02
10km	61	32:00 5:09/mi	83.49			32:00 83.49						41:37 69.27	40:57 70.98	38:42 75.72	41:14 71.65	44:54 66.35	43:38 68.85	46:39 64.95	45:58 66.48	46:32 66.23	46:09 67.36	47:55 65.45	49:36 63.79	48:56 65.24	49:36 64.94	55:47 58.26
10.4km	3	44:15 6:51/mi	69.91											45:45 66.62	44:15 69.44	44:19 69.91
10.4km	2	48:32 7:29/mi	63.49											48:36 62.89	48:32 63.49
6.6mi	1	44:51 6:48/mi	68.83										44:51 68.83
7mi	1	1:09:06 9:52/mi	47.35									1:09:06 47.35
8.6mi	1	1:04:06 7:27/mi	63.85										1:04:06 63.85
9mi	1	1:24:29 9:23/mi	50.64										1:24:29 50.64
10mi	17	53:21 5:20/mi	82.47				53:21 82.47					1:03:06 74.83	1:19:28 59.91	1:13:58 65.45	1:12:40 66.62			1:15:26 65.84	1:19:13 63.81	1:18:16 64.58	1:24:10 60.58	1:21:42 62.97		1:25:28 61.30
11.1mi	1	1:40:00 8:59/mi	57.32																			1:40:00 57.32
20km	1	1:27:25 7:02/mi	68.78											1:27:25 68.78
13mi	1	1:48:34 8:21/mi	57.08									1:48:34 57.08
13.1mi	12	1:28:49 6:47/mi	70.89									1:29:31 69.75	1:28:49 70.89	1:29:40 70.81			1:42:00 63.88			1:44:55 63.76	1:51:33 60.51		2:11:50 52.13	1:54:21 60.66
13.1mi	1	1:13:14 5:35/mi	79.78					1:13:14 79.78
15mi	3	1:24:49 5:39/mi	78.82				1:24:49 78.82							1:51:10 65.40
16mi	2	2:47:53 10:30/mi	46.57									2:47:53 46.57
16.8mi	1	2:53:25 10:19/mi	52.10																				2:53:25 52.10
30km	2	2:23:45 7:43/mi	63.36									2:23:45 63.36	2:42:14 56.61
18.7mi	1	2:59:39 9:36/mi	53.07														2:59:39 53.07
20mi	4	1:55:03 5:45/mi	79.44						1:55:03 79.44							2:46:28 60.73				2:54:41 59.93
20.1mi	1	2:39:25 7:57/mi	63.06												2:39:25 63.06
26mi	1	5:41:21 13:08/mi	39.54													5:41:21 39.54
26.2mi	23	2:38:40 6:03/mi	77.50						2:38:40 77.50	2:51:45 72.77		3:10:04 69.18	4:06:35 53.77		3:31:34 63.74	3:56:55 57.41			4:50:00 48.15	3:57:00 59.44
26.8mi	3	5:15:00 11:45/mi	45.74												5:47:00 39.75			5:37:14 41.98		5:15:00 45.74
27mi	1	4:40:00 10:22/mi	49.63												4:40:00 49.63
29.3mi	2	4:18:50 8:50/mi	59.75												4:18:50 59.75
30mi	4	4:47:44 9:35/mi	55.03										4:48:24 53.98		4:47:44 55.03	4:57:28 53.69			6:06:10 44.77
50km	2	5:42:00 11:00/mi	49.64																5:42:00 49.64
35mi	1	4:35:27 7:52/mi	65.94										4:35:27 65.94
36mi	3	5:59:06 9:59/mi	52.91												5:59:06 52.91	6:58:29 45.80
39mi	1	6:49:00 10:29/mi	49.90											6:49:00 49.90
40mi	1	9:15:00 13:53/mi	38.04												9:15:00 38.04
71.5km	1	6:00:00 8:06/mi	66.95							6:00:00 66.95
46mi	1	8:47:55 11:29/mi	51.23												8:47:55 51.23
50mi	3	10:15:34 12:19/mi	47.35											10:15:34 47.35	12:17:00 39.89	11:48:20 41.86
100km	1	9:27:59 9:08/mi	63.43							9:27:59 63.43

2021		Result	WAVA	Distance
17 Oct	Autumn Blickling Half Marathon		0.00	13.1mi
5 Sep	Wissey Half Marathon		0.00	13.1mi
24 Jul	Lingwood parkrun	28:27	55.67	5km
7 Jul	Wroxham 5k SB	26:20	60.14	5km
6 Jun	Mike Groves 10K SB	55:47	58.26	10km
23 May	Norfolk Gazelles Valentine 10K	58:18	55.75	10km
2020		Result	WAVA	Distance
14 Mar	Sloughbottom parkrun SB	22:57	68.45	5km
8 Mar	Ryston Runners Open x country grand prix SB	30:41	66.56	6.5km
19 Jan	Snetterton Race Track 10K SB	49:36	64.94	10km
2019		Result	WAVA	Distance
8 Dec	Ryston Runners Open x country grand prix SB	30:44	66.45	6.5km
23 Nov	Hunstanton Promenade parkrun	22:59	68.35	5km
17 Nov	Snetterton Race Track Half Marathon SB	1:54:21	60.66	13.1mi
21 Jul	Run Norwich		0.00	10km
3 Jul	Wroxham 5k SB	22:18	69.88	5km
12 Jun	Wroxham 5k	22:28	69.36	5km
29 May	East Anglian CC League (summer league) - Brandon Country Park	43:20	60.77	8.3km
22 May	Great Yarmouth Promenade 5 Mile Series Race 3 SB	38:11	66.87	5mi
12 May	Dereham 10 mile race SB	1:25:28	61.30	10mi
8 May	Great Yarmouth Promenade 5 Mile Series Race 2	38:49	65.77	5mi
5 May	Asda Foundation GEAR 10k SB	48:56	65.24	10km
24 Apr	Great Yarmouth Promenade 5 Mile Series Race 1	38:59	65.49	5mi
21 Apr	Active Fakenham 5K	23:25	66.54	5km
31 Mar	Braintree 5	38:58	65.52	5mi
27 Jan	BAM Nuttall FREETHORPE TEN	1:31:06	57.51	10mi
13 Jan	Ryston CC GP race 4	24:37	63.30	5km
6 Jan	Norfolk CC Champs		0.00	10.8km
2018		Result	WAVA	Distance
9 Dec	Ryston Runners Open x country grand prix	34:19	59.03	6.5km
18 Nov	Snetterton Race Track Half Marathon SB	2:11:50	52.13	13.1mi
29 Sep	England Masters Inter Area Cross Country Challenge	43:58	57.24	8km
15 Sep	Round Norfolk Relay Stage 1 PB	2:53:25	52.10	16.8mi
9 Sep	Langham 10km SB	49:36	63.79	10km
27 Aug	Sublime Downham Market 10k	50:32	62.61	10km
10 Aug	Reepham Summer 10K	50:50	62.24	10km
8 Aug	Scottow Sundowner	24:32	63.01	5km
5 Aug	Run Norwich	54:41	57.86	10km
22 Jul	East Anglian League Great Yarmouth SB	6:17	66.11	1500m
22 Jul	East Anglian League Great Yarmouth	3:26	59.35	800m
15 Jul	Ipswich Ekiden Relay-5k Leg	23:15	66.49	5km
20 Jun	East Anglian CC League (summer league) - Brandon Country Park	55:33	56.96	10km
17 Jun	East Anglian League Norwich	6:22	65.25	1500m
17 Jun	East Anglian League - Norwich SB	3:15	62.70	800m
3 Jun	Alex Moore Memorial Relay long leg SB	36:32	60.17	6988m
3 Jun	Alex Moore Memorial Relay short leg SB	21:47	49.25	3653m
19 May	Haverhill parkrun SB	22:58	67.31	5km
13 May	Athletics Norfolk Track & Field Championships SB	23:00	67.21	5000m
1 Apr	Active Fakenham 5K	23:32	65.69	5km
18 Mar	Ryston Runners Open x country grand prix SB	33:24	60.17	6.5km
25 Feb	Ryston Runners Open x country grand prix SB	43:07	65.66	9km
21 Jan	RYSTON Cross Country GP RACE 4	24:45	62.46	5km
2017		Result	WAVA	Distance
15 Oct	Great Yarmouth East Coast 10K	49:19	63.59	10km
16 Sep	Round Norfolk Relay stage four PB	1:40:00	57.32	11.14mi
20 Aug	East Anglian League Norwich SB	6:11	66.62	1500m
16 Jul	East Anglian League Ipswich	3:15	62.20	800m
16 Jul	East Anglian League Ipswich	6:16	65.73	1500m
5 Jul	Wroxham 5k SB	22:39	67.71	5km
15 Jun	Great Yarmouth & District AC performance meeting 3000 metres SB	13:16	65.84	3km
15 Jun	Great Yarmouth & District AC performance meeting 800 metres	3:17	61.57	800m
11 Jun	East Anglian League Great Yarmouth	6:24	64.36	1500m
11 Jun	East Anglian League Great Yarmouth SB	3:14	62.52	800m
24 May	Great Yarmouth 5 mile Promenade series Race 3 SB	38:16	65.58	5mi
20 May	Catton parkrun	23:25	65.49	5km
14 May	Athletics Norfolk Track & Field Championships	3:20	60.65	800m
14 May	Athletics Norfolk Track & Field Championships SB	22:53	67.02	5000m
16 Apr	Active Fakenham 5K	23:06	66.39	5km
25 Mar	Catton parkrun	22:56	66.87	5km
19 Mar	Mad March Hare 10K SB	47:55	65.45	10km
11 Mar	Catton parkrun	23:12	66.10	5km
29 Jan	Freethorpe 10 Mile SB	1:21:42	62.97	10mi
2016		Result	WAVA	Distance
10 Dec	Catton parkrun	23:37	64.94	5km
4 Dec	Norfolk CC Champs	54:37	62.01	10.8km
26 Nov	Catton parkrun	23:17	65.87	5km
23 Nov	East Anglian CC League - Whitlingham Country Park	57:54	54.16	10km
19 Nov	Norwich parkrun	24:12	62.87	5km
6 Nov	Bure Valley 10	1:27:03	58.58	10mi
23 Oct	Bakers & Larners of Holt 10km	48:39	63.90	10km
10 Sep	Stowmarket Golden Mile	7:27	58.83	1mi
2 Sep	Braydeston Mile SB	7:01	62.46	1mi
14 Aug	Great Yarmouth Half Marathon SB	1:51:33	60.51	13.1mi
21 Jul	Wroxham 5K series	23:09	65.73	5km
16 Jul	Norwich parkrun	24:35	61.89	5km
26 Jun	Humpty Dumpty 10k	49:24	62.93	10km
11 Jun	Catton parkrun	22:57	66.30	5km
4 Jun	Catton parkrun	23:35	64.52	5km
28 May	Catton parkrun	23:32	64.65	5km
21 May	Norwich parkrun	23:46	64.02	5km
14 May	Chelmsford Central parkrun	24:45	61.48	5km
11 May	Great Yarmouth Promenade 5 Mile Series-race 2 SB	37:39	66.10	5mi
8 May	Dereham 10M SB	1:24:10	60.58	10mi
23 Apr	Brundall parkrun	23:17	65.35	5km
9 Apr	Norwich parkrun	24:40	61.68	5km
2 Apr	Catton parkrun SB	22:45	66.88	5km
26 Mar	Catton parkrun	23:46	64.02	5km
20 Mar	The Mad March Hare 10k SB	46:09	67.36	10km
19 Mar	Catton parkrun	26:48	56.77	5km
5 Mar	Lowestoft parkrun	22:56	66.35	5km
27 Feb	Catton parkrun	24:10	62.96	5km
20 Feb	Mulbarton parkrun	25:01	60.82	5km
14 Feb	Norfolk Gazelles Valentine 10K	48:29	64.12	10km
13 Feb	Norwich parkrun	26:42	56.99	5km
6 Feb	Blickling parkrun	25:36	59.44	5km
30 Jan	Brundall parkrun	23:34	64.56	5km
23 Jan	Catton parkrun	25:03	60.74	5km
16 Jan	Norwich parkrun	24:00	63.40	5km
13 Jan	East Anglian Cross Country League - UEA	52:42	58.99	10km
10 Jan	RYSTON Cross Country GP RACE 4	22:14	68.44	5km
2 Jan	Brundall parkrun	25:25	59.86	5km
1 Jan	Brandon Country Park parkrun	25:06	60.62	5km
1 Jan	Thetford parkrun	23:45	64.07	5km
2015		Result	WAVA	Distance
26 Dec	Holkham parkrun	24:50	61.27	5km
25 Dec	Norwich parkrun	22:32	67.52	5km
19 Dec	Catton parkrun	23:34	64.56	5km
12 Dec	Mulbarton parkrun	23:47	63.98	5km
5 Dec	Brundall parkrun	24:20	62.53	5km
28 Nov	Catton parkrun	26:02	58.45	5km
25 Nov	East Anglian CC League - Whitlingham Country Park		0.00	10km
22 Nov	Larking Gowen City of Norwich Half Marathon	1:52:10	59.64	13.1mi
21 Nov	Norwich parkrun	27:15	55.40	5km
14 Nov	Mulbarton parkrun	23:43	63.66	5km
1 Nov	Marriotts Way Ultra		0.00	36mi
31 Oct	Norwich parkrun	25:47	58.55	5km
28 Oct	East Anglian Cross Country League - Knettishall Heath	55:07	55.92	10km
24 Oct	Catton parkrun	23:57	63.04	5km
18 Oct	Fenland 10 SB	1:18:16	64.58	10mi
17 Oct	Norwich parkrun	26:43	56.51	5km
10 Oct	Blickling parkrun	23:08	65.26	5km
3 Oct	Catton parkrun SB	22:30	67.10	5km
26 Sep	Catton parkrun	23:29	64.29	5km
23 Sep	RAF Honington 10k SB	46:32	66.23	10km
19 Sep	Brundall parkrun	23:51	63.30	5km
12 Sep	Gorleston Cliffs parkrun	23:56	63.08	5km
5 Sep	Mulbarton parkrun	24:18	62.13	5km
30 Aug	Run Norwich	48:07	64.05	10km
22 Aug	Catton parkrun	23:36	63.97	5km
15 Aug	Mulbarton parkrun	24:25	61.83	5km
8 Aug	Catton parkrun	23:35	64.02	5km
1 Aug	Mulbarton parkrun	24:07	62.60	5km
29 Jul	Bungay Black Dog Summer Series 10K Race 3	47:46	64.52	10km
25 Jul	Norwich parkrun	24:55	60.59	5km
18 Jul	Mulbarton parkrun	23:19	64.75	5km
11 Jul	Mulbarton parkrun	23:43	63.66	5km
4 Jul	Catton parkrun	25:54	58.29	5km
27 Jun	Catton parkrun	24:22	61.96	5km
20 Jun	Brundall parkrun	24:53	60.67	5km
13 Jun	Catton parkrun	24:16	62.21	5km
7 Jun	LDWA Poppyline Marathon PB	5:15:00	45.74	26.8mi
6 Jun	Norwich parkrun	24:40	61.20	5km
30 May	Mulbarton parkrun	23:39	63.83	5km
23 May	Catton parkrun	23:54	63.17	5km
20 May	Great Yarmouth Promenade 5 Mile Series SB	36:56	66.82	5mi
16 May	Norwich parkrun	24:40	61.20	5km
15 May	UEA Athletics / Active Norfolk 5k	24:12	62.38	5km
9 May	Harlow parkrun	24:37	61.33	5km
3 May	Suffolk Heritage Coast Run	4:38:08	50.65	26.2mi
2 May	Mulbarton parkrun	25:49	58.48	5km
25 Apr	Catton parkrun	23:25	64.47	5km
19 Apr	Bungay Marathon SB	3:57:00	59.44	26.2mi
18 Apr	Mulbarton parkrun	52:52	28.56	5km
11 Apr	Catton parkrun	22:32	67.00	5km
4 Apr	Catton parkrun	23:41	63.74	5km
28 Mar	Catton parkrun	23:33	64.11	5km
22 Mar	Wymondham 20 SB	2:54:41	59.93	20mi
21 Mar	Mulbarton parkrun	26:06	57.84	5km
14 Mar	Wimpole Estate parkrun	28:28	53.03	5km
11 Mar	East Anglian Cross Country League - Catton Park	30:07	64.54	4mi
8 Mar	Broadland half marathon SB	1:44:55	63.76	13.1mi
7 Mar	Catton parkrun	24:37	61.33	5km
28 Feb	Norwich parkrun	23:43	63.66	5km
21 Feb	Catton parkrun	23:39	63.83	5km
15 Feb	Norfolk Gazelles Valentine 10K	47:14	65.25	10km
14 Feb	Mulbarton parkrun	41:25	36.45	5km
7 Feb	Catton parkrun	22:38	66.70	5km
31 Jan	Mulbarton parkrun	24:01	62.86	5km
24 Jan	Blickling parkrun	24:06	62.64	5km
17 Jan	Mulbarton parkrun	24:47	60.92	5km
10 Jan	Mulbarton parkrun	25:46	58.59	5km
3 Jan	Catton parkrun	23:26	64.42	5km
1 Jan	Kesgrave parkrun	23:37	63.92	5km
1 Jan	Ipswich parkrun	24:04	62.73	5km
2014		Result	WAVA	Distance
27 Dec	Catton parkrun	23:41	63.74	5km
25 Dec	Norwich parkrun	22:53	65.97	5km
20 Dec	Blickling parkrun	23:26	64.42	5km
14 Dec	Beccles Turkey Trot SB	1:19:13	63.81	10mi
13 Dec	Mulbarton parkrun	24:36	61.37	5km
6 Dec	Norfolk CC Champs	40:56	67.43	9km
6 Dec	Mulbarton parkrun	39:31	38.20	5km
29 Nov	Catton parkrun	22:46	66.31	5km
22 Nov	Mulbarton parkrun	23:46	63.03	5km
15 Nov	Mulbarton parkrun	24:12	61.90	5km
8 Nov	Kings Forest 50k PB	5:42:00	49.64	50km
2 Nov	Marriotts Way Ultra		0.00	36mi
1 Nov	Catton parkrun	21:51	68.56	5km
25 Oct	Catton parkrun	22:39	66.14	5km
19 Oct	East Coast 10k	46:12	66.14	10km
18 Oct	Catton parkrun	25:38	58.44	5km
11 Oct	Catton parkrun	21:45	68.87	5km
5 Oct	Flower of Suffolk		0.00	26.5mi
4 Oct	Catton parkrun	25:18	59.21	5km
27 Sep	Norwich parkrun	30:49	48.61	5km
20 Sep	Catton parkrun	28:38	52.32	5km
13 Sep	Catton parkrun	24:03	62.29	5km
7 Sep	GBC TEN in 10 Marathon Challenge - Day 4 SB	4:50:00	48.15	26.2mi
6 Sep	Catton parkrun	26:35	56.35	5km
30 Aug	Catton parkrun	22:59	65.18	5km
23 Aug	Catton parkrun	22:44	65.90	5km
9 Aug	Catton parkrun	22:56	65.32	5km
2 Aug	Norwich parkrun	23:11	64.62	5km
26 Jul	Catton parkrun	24:25	61.35	5km
25 Jul	Worstead 5 Miler	37:44	64.85	5mi
20 Jul	Fairlands Valley Challenge Marathon	5:55:51	39.24	26.2mi
20 Jul	Fairlands Valley Challenge 50k	5:55:51	47.71	50km
19 Jul	Mulbarton parkrun	25:49	58.03	5km
16 Jul	Wroxham 5k SB	21:42	69.03	5km
12 Jul	Catton parkrun	23:36	63.48	5km
5 Jul	Blickling parkrun (34)	24:15	61.77	5km
28 Jun	Norwich parkrun	23:55	62.63	5km
21 Jun	Kings Lynn parkrun	22:26	66.78	5km
14 Jun	Catton parkrun	22:43	65.94	5km
8 Jun	Poppyline 30th Anniversary ultra SB	6:06:10	44.77	30mi
7 Jun	Catton parkrun	26:15	57.07	5km
31 May	Maldon Prom parkrun	22:47	65.75	5km
24 May	Catton parkrun	26:26	56.67	5km
17 May	Blickling parkrun (27)	25:56	57.76	5km
11 May	Dereham 10 mile	1:19:39	62.90	10mi
10 May	Catton parkrun	24:35	60.94	5km
5 May	Breckland 10k	49:30	61.73	10km
4 May	Grand East Anglia Run SB	45:58	66.48	10km
26 Apr	catton parkrun	22:41	66.04	5km
23 Apr	Great Yarmouth 5 Mile Series Race 1 SB	37:21	65.52	5mi
19 Apr	Norwich parkrun	23:01	65.08	5km
29 Mar	Catton parkrun	22:50	65.61	5km
22 Mar	Catton parkrun	22:24	66.88	5km
15 Mar	Mulbarton Parkrun	23:54	62.68	5km
8 Mar	Catton parkrun	22:32	66.48	5km
1 Mar	Great Cornard parkrun	23:56	62.59	5km
15 Feb	Norwich parkrun	22:58	65.23	5km
8 Feb	Mulbarton Parkrun	26:17	57.00	5km
2 Feb	Freethorpe 10 Mile	1:21:54	61.18	10mi
1 Feb	Catton parkrun (19)	25:02	59.84	5km
25 Jan	Norwich parkrun	23:25	63.97	5km
15 Jan	East Anglian Cross Country League - UEA	55:11	55.38	10km
11 Jan	Catton parkrun (16)	24:52	60.24	5km
4 Jan	Blickling parkrun (9)	24:58	60.00	5km
1 Jan	Thetford parkrun	25:38	58.44	5km
1 Jan	Bury St Edmunds Parkrun	26:41	56.14	5km
1 Jan	Wymondham New Year's Day 10k	49:51	61.30	10km
2013		Result	WAVA	Distance
28 Dec	Catton parkrun	24:35	60.94	5km
25 Dec	Norwich parkrun	23:35	63.52	5km
22 Dec	Tri-Anglia 10k series - race three	53:12	57.44	10km
21 Dec	Catton parkrun	23:08	64.76	5km
7 Dec	Catton parkrun	23:07	64.80	5km
23 Nov	Catton parkrun	24:14	61.82	5km
16 Nov	Catton Parkrun	24:41	60.22	5km
9 Nov	Blickling parkrun (1)	29:44	50.00	5km
3 Nov	Marriotts Way Ultra		0.00	37.4mi
2 Nov	Catton parkrun	29:38	50.16	5km
26 Oct	Catton parkrun (4)		0.00	5km
5 Oct	Catton parkrun	22:30	66.07	5km
28 Sep	Mulbarton Parkrun	24:53	59.74	5km
21 Sep	Norwich parkrun	21:24	69.46	5km
15 Sep	Round Norfolk Relay stage 16 PB	39:11	68.01	5.49mi
14 Sep	Mulbarton Parkrun	23:37	62.94	5km
7 Sep	Norwich parkrun	21:29	69.19	5km
24 Aug	Mulbarton Parkrun	24:23	60.96	5km
22 Aug	Great Yarmouth & District AC performance meeting 800 metres	3:19	58.93	800m
22 Aug	Great Yarmouth & District AC performance meeting 1 mile SB	6:41	63.98	1mi
17 Aug	Norwich parkrun	21:21	69.63	5km
10 Aug	Norwich parkrun	22:36	65.78	5km
3 Aug	Norwich parkrun	22:59	64.68	5km
27 Jul	Norwich parkrun	29:46	49.94	5km
21 Jul	Aylsham Town 10k	46:59	64.49	10km
13 Jul	Colchester Castle parkrun	23:03	64.49	5km
6 Jul	Norwich parkrun	22:35	65.82	5km
29 Jun	NNUH and Active Norfolk 5k	25:50	57.54	5km
29 Jun	Norwich parkrun	24:34	60.51	5km
26 Jun	Coltishall Jaguars RC 14th Annual Mike GRoves Run SB	40:48	59.49	5mi
22 Jun	Norwich parkrun	23:56	62.11	5km
15 Jun	Norwich parkrun	24:00	61.94	5km
9 Jun	LDWA Poppyline Marathon SB	5:37:14	41.98	26.8mi
8 Jun	Norwich parkrun	26:00	57.17	5km
1 Jun	Mulbarton Parkrun	27:41	53.70	5km
18 May	Mulbarton Parkrun	23:30	63.26	5km
12 May	East Anglian League - Norwich SB	12:17	68.81	3000m
11 May	Norwich parkrun	23:50	62.37	5km
4 May	Norwich parkrun	21:28	69.25	5km
1 May	EVAC T & F Kings Lynn 1500m SB	5:38	70.75	1500m
27 Apr	Mulbarton Parkrun	22:24	66.36	5km
20 Apr	SAL Hemel Hempstead - 800 metres SB	2:55	67.01	800m
20 Apr	SAL Hemel Hempstead - 5000 metres SB	21:12	70.12	5000m
30 Mar	Mulbarton parkrun	23:33	63.12	5km
24 Mar	Freethorpe 10M SB	1:15:26	65.84	10mi
23 Mar	Norwich parkrun	25:38	57.99	5km
16 Mar	Mulbarton parkrun (number one)	23:36	62.99	5km
9 Mar	Brandon Country Park parkrun	23:08	64.26	5km
2 Mar	Thetford parkrun SB	21:09	70.28	5km
23 Feb	Norwich parkrun	21:44	68.40	5km
16 Feb	Norwich parkrun	21:16	69.90	5km
9 Feb	Norwich parkrun	22:54	64.91	5km
2 Feb	Norwich parkrun	22:03	67.42	5km
27 Jan	Freethorpe 10 (Being Rescheduled)		0.00	10mi
12 Jan	norwich park run	23:56	62.11	5km
5 Jan	norwich park run	25:56	57.32	5km
1 Jan	Wymondham New Year's Day 10k SB	46:39	64.95	10km
2012		Result	WAVA	Distance
29 Dec	Norwich parkrun	22:24	66.36	5km
25 Dec	Norwich parkrun	22:48	65.20	5km
16 Dec	Tri-Anglia 10k series - race three	44:24	68.24	10km
15 Dec	Norwich parkrun SB	20:11	73.65	5km
8 Dec	Valentines parkrun	26:38	55.81	5km
8 Dec	South of England Masters XC M50 & M60	50:19	60.21	10km
1 Dec	Norwich parkrun	22:02	67.47	5km
25 Nov	Larking Gowen City of Norwich Half Marathon		0.00	13.1mi
24 Nov	Norwich parkrun	20:14	73.47	5km
21 Nov	East Anglian Cross Country League - UEA	49:32	60.65	10km
17 Nov	Norwich parkrun	20:57	70.42	5km
11 Nov	Marriotts Way Ultra		0.00	37.4mi
11 Nov	MWU return half PB	2:59:39	53.07	18.7mi
10 Nov	Norwich parkrun	21:21	69.10	5km
3 Nov	Sheringham parkrun	24:12	60.96	5km
2 Nov	Virgin Active Indoor Triathlon	9:04 / 15:51 / 12:11	0.00	400metres/10km/2.5km
27 Oct	Norwich parkrun	20:36	71.61	5km
20 Oct	Norwich parkrun	21:42	67.98	5km
14 Oct	Tri-Anglia 10k series - race one	43:48	68.59	10km
13 Oct	Gorleston Cliffs parkrun	20:24	72.31	5km
6 Oct	Norwich parkrun	21:14	69.48	5km
30 Sep	Jaguars Mike Groves 10k SB	43:38	68.85	10km
29 Sep	Norwich parkrun	23:57	61.60	5km
22 Sep	Fritton Lake parkrun	22:35	65.32	5km
15 Sep	Norwich parkrun	20:33	71.79	5km
2 Sep	Wissey Half Marathon SB	1:42:00	63.88	13.1mi
1 Sep	Norwich parkrun	24:46	59.56	5km
25 Aug	Norwich parkrun	21:26	68.83	5km
19 Aug	Reepham Summer 10k	47:09	63.72	10km
18 Aug	Norwich parkrun	29:48	49.50	5km
14 Aug	Great Yarmouth & District AC performance meeting 3000 metres	12:31	66.98	3km
14 Aug	Great Yarmouth & District AC performance meeting 800 metres	3:20	58.16	800m
11 Aug	Norwich parkrun	22:03	66.90	5km
4 Aug	Norwich parkrun	21:09	69.75	5km
28 Jul	Norwich parkrun	29:37	49.81	5km
27 Jul	Worstead Festival 5 (RCGP 7) SB	35:03	68.68	5mi
21 Jul	Norwich parkrun	20:44	71.15	5km
18 Jul	Wroxham 5K	20:55	70.53	5km
14 Jul	Norwich parkrun	24:12	60.96	5km
7 Jul	Norwich parkrun	21:30	68.61	5km
30 Jun	Norwich Chunder Mile		0.00	1mi
23 Jun	norwich park run	22:00	67.06	5km
16 Jun	NNUH and Active Norfolk 5k	23:34	62.60	5km
16 Jun	Norwich parkrun	22:10	66.55	5km
13 Jun	EVAC 400 METRES PB	1:26	57.59	400m
13 Jun	EVAC T & F Cambridge 1500m SB	5:45	68.75	1500m
2 Jun	Norwich Parkrun	21:55	67.31	5km
31 May	Great Yarmouth & District AC performance meeting 1 mile SB	6:31	65.09	1mi
31 May	Great Yarmouth & District AC performance meeting 800 metres	3:06	62.53	800m
26 May	Norwich Parkrun	22:23	65.91	5km
19 May	Norwich Parkrun	23:05	63.91	5km
12 May	Norwich Parkrun	21:45	67.83	5km
9 May	EVAC T & F Peterborough 800m SB	3:05	62.87	800m
9 May	EVAC T & F Peterborough 3000m PB	12:31	66.98	3km
7 May	Breckland 10k	44:41	67.23	10km
5 May	Fritton Lake parkrun	24:51	59.36	5km
28 Apr	Norwich parkrun	23:26	62.95	5km
25 Apr	EVAC T & F Kings Lynn 1500m	5:51	67.58	1500m
14 Apr	Norwich parkrun	22:51	64.56	5km
12 Apr	Great Yarmouth & District AC warm up meeting	12:33	66.80	3km
7 Apr	Gorleston Cliffs Park Run	22:05	66.80	5km
6 Apr	Roger Wing 10k	46:53	64.08	10km
31 Mar	Norwich parkrun	22:32	65.47	5km
25 Mar	Mad March Hare 10k	47:41	63.00	10km
24 Mar	Norwich parkrun	23:41	62.29	5km
17 Mar	Norwich parkrun	22:36	65.27	5km
3 Mar	Norwich parkrun	23:01	64.09	5km
25 Feb	Norwich parkrun	23:46	62.07	5km
18 Feb	Norwich parkrun	24:19	60.67	5km
4 Feb	Norwich parkrun	25:14	58.46	5km
28 Jan	Norwich parkrun	25:43	57.36	5km
21 Jan	Norwich Parkrun	26:55	54.81	5km
14 Jan	Norwich Parkrun	29:05	50.72	5km
7 Jan	Norwich parkrun	32:19	45.65	5km
2011		Result	WAVA	Distance
10 Dec	Riddlesdown parkrun	24:01	61.42	5km
10 Dec	SEAA masters cross country champs (M50 race)	49:51	60.27	10km
12 Nov	Norwich parkrun	23:27	62.43	5km
11 Nov	The Poppy Day Enigma Marathon	4:02:53	56.00	26.2mi
6 Nov	Marriotts Way Ultra SB	6:58:29	45.80	36mi
5 Nov	Norwich parkrun	25:35	57.23	5km
27 Oct	The Staffordshire Marathon	4:24:33	51.42	26.2mi
23 Oct	East Coast Run SB	44:54	66.35	10km
15 Oct	Norwich parkrun	22:41	64.54	5km
9 Oct	Open XC Grand Prix Series Ryston Runners Race 1	23:50	61.43	5km
8 Oct	Gorleston Cliffs Park Run	22:49	64.17	5km
1 Oct	Norwich parkrun	21:46	67.26	5km
28 Sep	Honington 10k Road Race	49:26	60.27	10km
24 Sep	Norwich parkrun	23:39	61.91	5km
10 Sep	Norwich parkrun	24:27	59.88	5km
29 Aug	Pathfinder Walk	5:24:06	41.97	26.2mi
28 Aug	Boston 12 hour race		0.00	50mi
27 Aug	Norwich parkrun	25:50	56.67	5km
24 Aug	Broadland 5K Series - Race 3 SB	21:10	69.17	5km
20 Aug	Norwich parkrun	22:25	65.31	5km
30 Jul	Conkers parkrun	29:46	49.18	5km
30 Jul	Thunder Run 24hr	20:57:57	2.37	10km
20 Jul	TriAnglia Aquathlon #2	40:34 / 16:54	0.00	1.6km/2.23miles
16 Jul	Cambridge parkrun	23:09	63.24	5km
16 Jul	Apocrypha and Satanic Verses Purgatorial 800m SB	3:14	59.42	800m
16 Jul	East Angular King James Mile SB	6:28	65.07	1mi
2 Jul	Bedford Parkrun	22:35	64.83	5km
2 Jul	Summer Enigma Ultra Marathon (FULL) SB	4:57:28	53.69	30mi
18 Jun	Norwich Parkrun	23:22	62.66	5km
12 Jun	LDWA Poppyline Marathon PB	5:41:21	39.54	26mi
11 Jun	Norwich parkrun	22:53	63.98	5km
4 Jun	Norwich Parkrun	39:41	36.89	5km
28 May	Grand Union Canal Race		0.00	145mi
7 May	Norwich Park run	24:28	59.84	5km
2 May	Breckland 10k	47:26	62.81	10km
30 Apr	Norwich Parkrun	23:48	61.52	5km
23 Apr	Compton Downland Challenge 20	4:23:36	38.35	20mi
22 Apr	Bletchley Enigma Marathon (FULL !)	4:19:39	52.39	26.2mi
16 Apr	Norwich parkrun	21:56	66.75	5km
6 Apr	Watford Open Graded 3000m SB	12:22	67.26	3000m
2 Apr	Norwich Parkrun	24:40	59.35	5km
27 Mar	Jolly Jaguars 10k	45:10	65.96	10km
26 Mar	Norwich Parkrun	21:19	68.68	5km
19 Mar	Black Park parkrun	22:47	64.26	5km
19 Mar	Orion 15	2:33:37	48.14	15mi
6 Mar	Wymondham 20 SB	2:46:28	60.73	20mi
26 Feb	The Winter Poppyline SB	11:48:20	41.86	50mi
13 Feb	Enigma Quadzilla day 4 of 4	4:14:28	53.45	26.2mi
12 Feb	Milton Keynes parkrun	27:31	53.21	5km
12 Feb	Enigma Quadzilla day 3 of 4	4:17:26	52.84	26.2mi
11 Feb	Enigma Quadzilla day 2 of 4	4:20:22	52.24	26.2mi
10 Feb	Enigma Quadzilla day 1 of 4	3:59:20	56.83	26.2mi
22 Jan	Norwich parkrun (21)	21:37	67.73	5km
22 Jan	Cambridge College League - Coldham's Common SB	44:19	69.91	10.4km
9 Jan	Norfolk Cross Country Champs - Senior / Veteran men's race PB	41:31	66.02	9.2km
3 Jan	Winter Enigma marathon (FULL) SB	3:56:55	57.41	26.2mi
1 Jan	Wymondham New Year's Day 10km	45:47	65.07	10km
2010		Result	WAVA	Distance
1 Dec	East Anglian CC League - Whitlingham Country Park	54:20	54.83	10km
27 Nov	Norwich parkrun	28:01	52.26	5km
20 Nov	Cuppers PB	48:32	63.49	10.43km
17 Nov	East Anglian CC League - UEA	53:15	55.48	10km
7 Nov	Marriotts Way Ultra PB	5:59:06	52.91	36mi
6 Nov	Norwich parkrun	21:18	68.22	5km
30 Oct	Norwich Parkrun	20:52	69.64	5km
24 Oct	Brentwood marathon	4:03:13	55.45	26.2mi
23 Oct	Norwich Parkrun	22:30	64.58	5km
3 Oct	Flower of Suffolk	5:38:55	39.79	26.2mi
2 Oct	Norwich parkrun #9	21:33	67.43	5km
25 Sep	The JW Ultra PB	4:47:44	55.03	30mi
18 Sep	Round Norfolk Relay (the whole weekend thing)	3:59	104.79	1mi
18 Sep	Round Norfolk Relay - Stage 10 PB	2:39:25	63.06	20.06mi
4 Sep	Norwich parkrun	20:55	69.47	5km
30 Aug	13th Pathfinder Marathon	4:23:54	51.10	26.2mi
25 Aug	Wroxham 5K	20:17	71.64	5km
21 Aug	Norwich Parkrun	21:00	69.19	5km
15 Aug	Sea Palling Reef Swim	30:57	0.00	1mi
14 Aug	Norwich Parkrun	20:50	69.75	5km
7 Aug	Norwich Parkrun	22:05	65.80	5km
31 Jul	Gorleston Cliffs 5k parkrun	22:08	65.65	5km
17 Jul	Gorleston Cliffs 5k parkrun	20:25	71.17	5km
3 Jul	Cambridge parkrun	20:58	69.30	5km
3 Jul	East Angular Hung Parliament Mile SB	6:05	68.62	1mi
3 Jul	East Angular, Whose Stupid Idea is this track Km PB	3:42	64.34	1000m
19 Jun	Pathfinder March PB	8:47:55	51.23	46mi
6 Jun	LDWA Poppyline Marathon SB	5:47:00	39.75	26.8mi
29 May	Grand Union Canal Race		0.00	145mi
16 May	Dereham 10 Mile SB	1:12:40	66.62	10mi
15 May	Gorleston Cliffs 5k Parkrun	20:37	70.48	5km
8 May	Ridgeway 40 PB	9:15:00	38.04	40mi
3 May	Breckland 10k SB	41:14	71.65	10km
1 May	Cambridge parkrun	20:18	71.58	5km
28 Apr	GYRR 5 Mile Series - Race 2 SB	34:54	67.87	5mi
18 Apr	Bungay Black Dog Marathon SB	3:31:34	63.74	26.2mi
10 Apr	Gorleston Cliffs parkrun 5k	21:37	67.22	5km
3 Apr	Cambridge parkrun	21:24	67.90	5km
28 Mar	Daffodil Dawdle PB	4:40:00	49.63	27mi
27 Mar	Gorleston Cliffs 5k Parkrun SB	20:07	72.23	5km
7 Mar	Grantham Canal Run (Gra-Cot)	4:38:56	55.44	29.3mi
6 Mar	Grantham Canal Run PB	4:18:50	59.75	29.3mi
27 Feb	The Not for Nothing 50 (LDWA) SB	12:17:00	39.89	50mi
20 Feb	Gorleston Cliffs parkrun	20:58	69.30	5km
8 Feb	The Fetch Fez: Hats for Haiti	33:33	41.82	3mi
6 Feb	Cambridge parkrun	21:47	66.71	5km
30 Jan	London Underround	7:05:00	31.73	26.2mi
24 Jan	Wymondham New Year's Day 10km Rescheduled	43:47	67.48	10km
24 Jan	Cambridge College League - Coldham's Common PB	44:15	69.44	10.4km
16 Jan	Gorleston Cliffs parkrun 5k	21:26	67.80	5km
3 Jan	Stansted Stagger	5:22:00	41.88	26.2mi
2 Jan	Gorleston Cliffs parkrun 5k	21:55	66.30	5km
2009		Result	WAVA	Distance
13 Dec	Turkey Trot 10 - Beccles SB	1:13:58	65.45	10mi
12 Dec	800m Christmas Cayke Caper	2:48	68.02	800m
12 Dec	Cambridge and All Angles Mile SB	5:35	74.76	1mi
1 Dec	Festive Fetch Five	30:00	46.77	3mi
21 Nov	Cuppers SB	48:36	62.89	10.43km
1 Nov	Marriotts Way Ultra Run PB	6:49:00	49.90	39mi
31 Oct	National Cross Country Relays	21:31	67.03	5km
17 Oct	Rowbotham Round Rotherham 50 PB	10:15:34	47.35	50mi
3 Oct	Gorleston Cliffs 5K Parkrun	20:47	69.40	5km
27 Sep	Diss 15 SB	1:51:10	65.40	15mi
19 Sep	Round Norfolk Relay - Stage 11	2:39:27	61.08	19.6mi
29 Aug	CONAC Chunder Mile	8:44	47.42	1mi
26 Aug	Wroxham 5K SB	18:37	77.47	5km
16 Aug	Reepham Summer 10k	45:31	64.38	10km
9 Aug	Great Yarmouth Road Runners Half Marathon SB	1:29:40	70.81	13.1mi
19 Jul	East Anglian League - Cambridge SB	11:22	72.02	3000m
11 Jul	City of Norwich Lord Mayors 5K Classic	18:45	76.92	5km
27 Jun	Southern League - Ealing	19:39	73.40	5000m
20 Jun	Fetch 5,000m Cambridge Chunder	19:19	74.66	5km
20 Jun	Fetch 800m Who Ate Hundred Cakes SB	2:41	70.36	800m
20 Jun	Fetch Cambridge Graduation Mile	5:53	70.39	1mi
14 Jun	Hethel Engineering 10 mile road race	1:16:47	62.52	10mi
30 May	Gorleston Cliffs 5K Parkrun	21:07	68.30	5km
16 May	BMAF National Open Masters Road Relay PB	18:33	75.08	3mi
9 May	Norfolk Champs - King's Lynn SB	18:54	76.31	5000m
4 May	Breckland 10k SB	38:42	75.72	10km
10 Apr	Roger Wing Memorial 10k	41:58	69.83	10km
15 Feb	Elgoods Great East Run PB	1:27:25	68.78	20km
11 Feb	East Anglian CC League - Fritton Lake	44:30	65.85	10km
24 Jan	Southern Counties XC Championships (Mens)	1:20:49	55.28	15km
18 Jan	Cambridge College League - Coldham's Common SB	45:45	66.62	10.4km
11 Jan	Ryston Runners Open x country grand prix 5k	20:37	69.96	5km
11 Jan	Norfolk Cross Country Champs - Senior / Veteran men's race	40:43	71.97	10km
1 Jan	The Wymondham New Year's Day 10K	45:47	64.01	10km
2008		Result	WAVA	Distance
26 Dec	City of Norwich AC Boxing Day Relay SB	13:36	66.90	3334m
6 Dec	FetchEveryone East Angular 1 Mile Challenge 3 - Now it's Serious	5:55	70.00	1mi
9 Nov	High Peak Relay Leg 1	29:53	58.75	3.81mi
25 Oct	Cambridge University v Eastern AA v RAF PB	44:51	68.83	6.6mi
12 Oct	Pentland Skyline race	4:35:56	28.57	16mi
28 Sep	Tarpley 10 SB	1:19:28	59.91	10mi
27 Sep	The JW Ultra SB	4:48:24	53.98	30mi
20 Sep	Round Norfolk Relay - Stage 5 PB	1:04:06	63.85	8.61mi
7 Sep	Wissey Half Marathon PB	1:28:49	70.89	13.1mi
20 Aug	Wroxham 5k PB	18:26	77.66	5km
16 Aug	Chunder Mile	9:33	43.03	1mi
13 Aug	Mizuno Miles - Peterborough	5:37	73.16	1mi
1 Aug	WIBBLY WOBBLY LOG JOG SB	35:54	64.94	5mi
27 Jul	Round Hill race PB	1:24:29	50.64	9mi
20 Jul	Edward Charles Ekiden Marathon Relay	44:54	31.88	5km
28 Jun	Southern Mens League 5000m Div 2 - Worthing	20:30	69.83	5000m
22 Jun	East Anglian League - Great Yarmouth	11:24	71.25	3000m
21 Jun	Fetch East Anglia One Mile Challenge - The Revenge SB	5:34	73.82	1mi
15 Jun	North Downs Run SB	2:42:14	56.61	30km
7 Jun	Southern League - Cambridge SB	18:27	77.59	5000m
26 May	Brandon Forest Half Marathon	1:34:17	66.78	13.1mi
18 May	East Anglian League - Kings Lynn SB	11:08	72.96	3000m
10 May	Norfolk AAA champs 5000 metres	18:55	75.68	5000m
3 May	Cardiff 5K Parkrun	18:49	76.08	5km
16 Mar	Turing Relay - Stage 2	43:43	65.27	6.1mi
2 Mar	Cambridge Boundary Run SB	4:06:35	53.77	26.2mi
23 Feb	National Cross Country Championships	47:27	61.61	6.25mi
17 Feb	Draycote Water 35 PB	4:35:27	65.94	35mi
10 Feb	Ryston Runners Open x country grand prix PB	35:08	74.21	9km
3 Feb	Houghton hall 2nd annual cross country race PB	26:30	70.23	6.5km
26 Jan	South of England Cross Country Champs - Parliament Hill (men's 15km)	1:15:40	58.55	15km
13 Jan	Ryston Runners Open x country grand prix	19:05	75.02	5km
5 Jan	Belfast International CC races PB	34:30	62.06	7390m
1 Jan	Wymondham New Years Day 10k SB	40:57	70.98	10km
2007		Result	WAVA	Distance
26 Dec	CONAC Boxing Day relay SB	12:50	70.34	3334m
16 Dec	Ryston Runners Open x country grand prix SB	26:35	70.01	6.5km
15 Dec	Fetcheveryone Eastern 1 Mile Challenge	5:52	70.05	1mi
1 Dec	Fetch Everyone December Mile SB	5:52	70.05	1mi
1 Dec	Chiltern League - Stockwood Park	45:38	63.69	10km
14 Nov	RAF Henlow 10	1:18:28	60.17	10mi
11 Nov	Ryston Runners Open x country grand prix SB	35:53	72.09	9km
10 Nov	Gateshead International CC races (veterans race) PB	31:39	66.29	7.3km
27 Oct	Eastern Counties v RAF v Cambridge University	49:18	58.48	10km
14 Oct	Great Yarmouth Half Marathon	1:37:31	64.03	13.1mi
7 Oct	RYSTON RUNNERS OPEN X COUNTRY GRANDPRIX	19:44	72.02	5km
23 Sep	Wroxall Round PB	1:48:34	57.08	13mi
22 Sep	Ventnor Horseshoe PB	1:09:06	47.35	7mi
22 Sep	St Boniface Fell SB	22:41	60.50	3mi
15 Sep	Round Norfolk Relay - Stage 2	1:43:36	64.41	14mi
9 Sep	Lowestoft Scores Race PB	32:16	68.09	4.75mi
22 Aug	Wroxham 5K SB	18:44	75.86	5km
4 Aug	Borrowdale Fell Race		0.00	17mi
6 Jul	The TCI Friday Hill Series- Race 3	34:08	55.56	4.1mi
1 Jul	EVAC 10k - Comberton SB	41:37	69.27	10km
30 Jun	Orion Harriers fell race	28:58	47.37	3mi
17 Jun	Kinder Trog PB	2:47:53	46.57	16mi
16 Jun	Buckden Pike fell race PB	59:32	30.73	4mi
10 Jun	North Downs Run PB	2:23:45	63.37	30km
8 Jun	The TCI Friday Hill Series- Race 2 PB	40:29	60.56	5.3mi
3 Jun	Alex Moore Memorial Relay long leg PB	28:33	70.35	6988m
3 Jun	Alex Moore Memorial Relay short leg SB	20:20	48.26	3653m
30 May	Wroxham 5k Series	19:30	72.88	5km
28 May	Brandon Forest Half Marathon	1:31:34	68.19	13.1mi
18 May	Hayfield May Queen Fell Race	27:29	49.93	3mi
13 May	Dereham 10 SB	1:03:06	74.83	10mi
12 May	Norfolk AAA Champs SB	19:02	74.66	5000m
3 May	Newmarket Heath Run PB	21:26	79.56	6km
22 Apr	London Marathon SB	3:10:04	69.18	26.2mi
14 Apr	National Road Relays (Short Leg)	18:23	74.65	3mi
25 Mar	Broadland half marathon SB	1:29:31	69.75	13.1mi
24 Mar	BMAF CC champs PB	31:56	72.00	8km
18 Mar	Turing Trail Relay	43:18	427.88	36mi
10 Mar	National Cross Country Championships	50:38	68.83	12km
4 Mar	BMAF indoor champs SB	10:48	74.62	3000m
3 Mar	BMAF indoor champs SB	5:06	74.52	1500m
2006		Result	WAVA	Distance
26 Dec	CONAC Boxing Day relay PB	12:01	74.54	3334m
4 Jun	Alex Moore Memorial Relay short leg PB	17:46	54.82	3653m
4 Jun	Alex Moore Memorial Relay long leg SB	28:49	69.16	6988m
1999		Result	WAVA	Distance
4 Dec	Luton Marathon SB	2:51:45	72.77	26.2mi
18 Jul	Sri Chinmoy 100k PB	9:27:59	63.43	100km
24 Apr	George Littlewood Six Hour race - Sheffield PB	6:00:00	66.95	71.51km
1994		Result	WAVA	Distance
17 Apr	London Marathon PB	2:38:40	77.50	26.2mi
19 Mar	Essex '20' - Langham PB	1:55:03	79.44	20mi
1987		Result	WAVA	Distance
7 Jun	Norwich Half Marathon PB	1:13:14	79.78	13.11mi
1986		Result	WAVA	Distance
27 Sep	Diss '15' PB	1:24:49	78.82	15mi
12 Jul	Lord Mayor's Mile - Norwich PB	4:33	81.54	1mi
25 Jun	Wymondham Midsummer '10' PB	53:21	82.47	10mi
24 May	Southern League - Great Yarmouth PB	15:24	84.31	5000m
1985		Result	WAVA	Distance
23 Oct	RAF Coltishall 10k PB	32:00	83.49	10km
1984		Result	WAVA	Distance
29 Jan	East Anglian League - King's Lynn PB	2:10	77.78	800m
1979		Result	WAVA	Distance
18 Aug	Southern Junior Champs - Crystal Palace PB	9:04	84.69	3000m
25 Jul	Open graded meeting - Copthall PB	4:15	85.20	1500m
16 Jun	Hanwell '5' PB	26:16	81.87	5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2022	131	129	122	123	169	147	171	72	0	0	0	0	1064
2022	80	14	10	4	59	74	54	36	0	0	0	0	332
2021	184	130	174	147	159	160	155	170	160	104	144	96	1783
2021	511	401	500	508	355	335	361	259	251	310	86	59	3936
2020	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2020	188	197	221	216	218	195	195	98	119	154	150	196	2147
2020	447	448	459	402	697	604	553	450	538	460	417	511	5986
2019	185	194	206	177	192	197	201	168	157	218	206	227	2328
2019	477	410	532	513	621	645	647	617	621	518	570	552	6722
2018	0	0	0	0	6	6.5	1.5	3	3	0.5	0	0	20.5
2018	207	202	231	226	209	218	223	250	229	143	175	216	2530
2018	0	0	0	0	78	10	4	51	87	74	139	311	752
2017	0	0	0	0.5	3	2.5	9.5	8	9.5	8	0	0	41
2017	239	214	222	226	224	213	231	224	240	241	214	213	2702
2017	2	0	0	17	8	15	20	47	98	76	4	0	285
2016	0	0	0	0	3.5	4	2	2	2	3	0	0	16.5
2016	252	198	216	208	232	200	238	231	231	266	232	259	2762
2016	208	111	133	134	87	85	72	43	50	22	6	3	955
2015	0	0	0	0.6	1	3.5	3	2	4	3.5	0	0	17.6
2015	241	246	254	233	293	261	255	261	262	267	229	274	3078
2015	10	12	15	22	25	66	22	76	13	34	29	44	368
2014	0.6	0	0	0	4.5	4.5	2.6	3	7	5.5	0	0	27.7
2014	257	247	236	218	264	279	270	271	252	265	256	259	3075
2014	83	3	21	65	79	99	86	149	60	62	12	7	725
2013	2.2	0	0	0	10	16	6.1	2	2.8	3	0	0	42.1
2013	187	218	273	199	238	257	233	289	264	98	208	301	2765
2013	51	43	22	111	208	196	207	152	72	75	66	22	1226
2012	6.5	4	2.2	1.2	8.1	11	12.5	6.6	5.5	0	0.3	0	57.9
2012	128	202	256	241	255	236	270	280	290	315	312	314	3099
2012	94	0	0	14	18	98	0	108	147	135	96	42	752
2011	4.7	1.2	0	0	6.3	9.8	12	16.2	9	4	0	13	76.1
2011	338	302	294	310	350	304	327	259	281	341	321	125	3553
2011	0	0	0	34	0	53	134	229	0	0	0	70	521
2010	0	0	0	0.6	6.8	24	14.4	24.4	15.3	14	2	4.5	105.8
2010	427	346	385	364	323	296	373	330	311	298	292	317	4060
2010	0	0	18	0	0	8	0	12	63	0	59	19	178
2009	1.2	20.2	35.7	17.9	5.4	8.5	19.1	22.7	24.7	15.5	0	0	170.8
2009	362	262	339	296	294	306	319	350	366	314	373	420	4001
2009	0	15	43	232	292	202	198	282	340	249	111	0	1964
2008	379	335	318	363	302	326	371	442	320	345	380	307	4185
2008	0	0	0	0	0	0	0	0	0	0	0	39	39
2007	330	345	366	298	385	358	244	381	264	357	320	335	3981

Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26	Wed 27th Jul Jul 27	Thu 28th Jul Jul 28
2.9mi, 26:56 Bike - General Split Summary === 1) 2.85m - 26:56(9:26/m) 107/129bpm [1009b/mi] 187cal 6.36/12.9mph Add a comment 3.7mi, 45:12 Run - General Split Summary === 1) 0.62m - 7:46(12:30/m) 128/159bpm [1601b/mi] 65cal 4.8/6.35mph 2) 0.62m - 7:44(12:27/m) 142/152bpm [1767b/mi] 74cal 4.82/5.87mph 3) 0.62m - 7:44(12:26/m) 144/160bpm [1791b/mi] 74cal 4.83/5.99mph 4) 0.62m - 7:52(12:39/m) 146/170bpm [1847b/mi] 75cal 4.74/6.41mph 5) 0.62m - 7:26(11:57/m) 143/161bpm [1709b/mi] 73cal 5.02/6.41mph 6) 0.58m - 6:40(11:33/m) 152/166bpm [1756b/mi] 66cal 5.19/5.47mph Add a comment 0.2mi, 6:41 Run - General Split Summary === 1) 0.24m - 6:41(27:35/m) 124/153bpm [3420b/mi] 56cal 2.18/4.78mph Add a comment	1.7mi, 22:02 Run - General Split Summary === 1) 0.62m - 8:09(13:06/m) 133/146bpm [1743b/mi] 70cal 4.58/5.36mph 2) 0.62m - 8:05(13:01/m) 147/161bpm [1913b/mi] 79cal 4.61/5.99mph 3) 0.48m - 5:48(12:11/m) 155/164bpm [1889b/mi] 61cal 4.92/5.45mph Add a comment 1.7mi, 20:08 Run - General Split Summary === 1) 0.62m - 7:25(11:56/m) 134/149bpm [1598b/mi] 70cal 5.03/6.45mph 2) 0.62m - 7:17(11:44/m) 140/154bpm [1642b/mi] 67cal 5.12/5.91mph 3) 0.47m - 5:26(11:34/m) 147/162bpm [1701b/mi] 53cal 5.19/5.53mph Add a comment 0.9mi, 10:50 Run - General Split Summary === 1) 0.62m - 7:17(11:44/m) 140/156bpm [1642b/mi] 67cal 5.12/6.3mph 2) 0.28m - 3:32(12:33/m) 150/160bpm [1882b/mi] 37cal 4.78/5.16mph Add a comment 3.1mi, 32:40 Run - General Split Summary === 1) 0.62m - 6:38(10:40/m) 127/146bpm [1355b/mi] 64cal 5.62/7.06mph 2) 0.62m - 7:02(11:19/m) 153/168bpm [1731b/mi] 80cal 5.3/5.85mph 3) 0.62m - 6:27(10:22/m) 152/162bpm [1577b/mi] 70cal 5.78/6.16mph 4) 0.62m - 6:51(11:02/m) 143/153bpm [1577b/mi] 72cal 5.44/6.28mph 5) 0.61m - 5:42(9:24/m) 147/163bpm [1381b/mi] 62cal 6.39/7.78mph Add a comment 1.4mi, 16:59 Run - General Split Summary === 1) 0.62m - 8:06(13:03/m) 121/141bpm [1578b/mi] 68cal 4.6/5.53mph 2) 0.62m - 7:28(12:01/m) 131/148bpm [1574b/mi] 64cal 4.99/5.97mph 3) 0.12m - 1:25(11:39/m) 143/146bpm [1667b/mi] 14cal 5.15/5.43mph Add a comment	7.2mi, 1:30:12 Run - General Split Summary === 1) 0.62m - 7:53(12:41/m) 121/134bpm [1534b/mi] 69cal 4.73/6.05mph 2) 0.62m - 7:58(12:49/m) 134/159bpm [1718b/mi] 71cal 4.68/5.87mph 3) 0.62m - 7:52(12:39/m) 146/160bpm [1848b/mi] 78cal 4.74/5.18mph 4) 0.62m - 7:43(12:25/m) 146/159bpm [1813b/mi] 74cal 4.83/5.22mph 5) 0.62m - 7:54(12:42/m) 159/173bpm [2020b/mi] 88cal 4.72/5.24mph 6) 0.62m - 8:02(12:56/m) 160/169bpm [2070b/mi] 93cal 4.64/5.03mph 7) 0.62m - 7:36(12:13/m) 156/169bpm [1907b/mi] 83cal 4.91/5.74mph 8) 0.62m - 7:44(12:27/m) 154/168bpm [1918b/mi] 81cal 4.82/5.59mph 9) 0.62m - 7:33(12:08/m) 164/172bpm [1991b/mi] 88cal 4.94/5.18mph 10) 0.62m - 7:27(11:59/m) 163/177bpm [1954b/mi] 83cal 5/5.34mph 11) 0.62m - 7:49(12:35/m) 147/168bpm [1849b/mi] 75cal 4.77/5.22mph 12) 0.38m - 4:42(12:22/m) 142/153bpm [1757b/mi] 41cal 4.85/5.07mph Add a comment 0.2mi, 6:50 Run - General Split Summary === 1) 0.24m - 6:50(28:44/m) 93/124bpm [2672b/mi] 35cal 2.09/4.91mph Add a comment	2.5mi, 1:10:04 Run - General Split Summary === 1) 0.62m - 17:58(28:56/m) 108/133bpm [3124b/mi] 125cal 2.07/9.31mph 2) 0.62m - 19:50(31:55/m) 110/145bpm [3510b/mi] 122cal 1.88/9.98mph 3) 0.62m - 15:25(24:48/m) 116/134bpm [2877b/mi] 106cal 2.42/9.41mph 4) 0.62m - 16:49(27:04/m) 110/139bpm [2976b/mi] 92cal 2.22/8.43mph 5) 0m - 3(13:23/m) 118/118bpm [1580b/mi] 4.48/5.13mph Add a comment 0.4mi, 9:56 Run - General Split Summary === 1) 0.41m - 9:56(24:02/m) 97/128bpm [2331b/mi] 53cal 2.5/7.91mph Add a comment 3mi, 34:42 Run - General Split Summary === 1) 0.62m - 7:39(12:19/m) 122/145bpm [1503b/mi] 63cal 4.87/6.41mph 2) 0.62m - 7:26(11:58/m) 136/147bpm [1628b/mi] 71cal 5.01/5.7mph 3) 0.62m - 7:27(11:59/m) 137/150bpm [1642b/mi] 68cal 5.01/6.41mph 4) 0.62m - 6:58(11:13/m) 133/151bpm [1491b/mi] 67cal 5.35/6.01mph 5) 0.46m - 5:11(11:14/m) 151/164bpm [1697b/mi] 56cal 5.34/5.74mph Add a comment 0.2mi, 6:47 Run - General Split Summary === 1) 0.24m - 6:47(28:13/m) 84/110bpm [2370b/mi] 27cal 2.13/3.86mph Add a comment	2.2mi, 1:14:59 Run - General Split Summary === 1) 0.62m - 15:14(24:31/m) 121/139bpm [2967b/mi] 128cal 2.45/8.87mph 2) 0.62m - 26:56(43:21/m) 102/133bpm [4421b/mi] 138cal 1.38/9.31mph 3) 0.62m - 22:04(35:31/m) 103/132bpm [3658b/mi] 109cal 1.69/10.12mph 4) 0.36m - 10:45(29:48/m) 114/142bpm [3397b/mi] 69cal 2.01/7.03mph Add a comment 0.2mi, 6:00 Run - General Split Summary === 1) 0.18m - 6:00(34:01/m) 96/120bpm [3265b/mi] 30cal 1.76/4.49mph Add a comment 2.8mi, 32:47 Run - General Split Summary === 1) 0.62m - 7:47(12:31/m) 119/139bpm [1490b/mi] 64cal 4.79/5.53mph 2) 0.62m - 7:27(11:59/m) 137/145bpm [1642b/mi] 72cal 5/5.32mph 3) 0.62m - 7:21(11:49/m) 140/153bpm [1655b/mi] 69cal 5.08/5.78mph 4) 0.62m - 7:04(11:23/m) 132/155bpm [1502b/mi] 67cal 5.27/6.85mph 5) 0.28m - 3:08(11:00/m) 136/142bpm [1496b/mi] 31cal 5.46/5.72mph Add a comment 0.2mi, 6:50 Run - General Split Summary === 1) 0.23m - 6:50(30:11/m) 90/100bpm [2717b/mi] 25cal 1.99/4.19mph Add a comment	4.4mi, 50:38 Run - General Split Summary === 1) 0.62m - 7:17(11:44/m) 119/133bpm [1396b/mi] 65cal 5.12/6.91mph 2) 0.62m - 7:19(11:47/m) 131/139bpm [1544b/mi] 65cal 5.09/5.66mph 3) 0.62m - 7:01(11:17/m) 131/152bpm [1479b/mi] 68cal 5.31/6.82mph 4) 0.62m - 7:14(11:39/m) 144/160bpm [1677b/mi] 70cal 5.15/5.51mph 5) 0.62m - 7:04(11:22/m) 144/151bpm [1636b/mi] 73cal 5.28/5.93mph 6) 0.62m - 7:09(11:31/m) 151/163bpm [1738b/mi] 76cal 5.21/5.68mph 7) 0.62m - 6:56(11:09/m) 153/160bpm [1706b/mi] 74cal 5.38/5.93mph 8) 0.06m - 38(10:48/m) 156/159bpm [1685b/mi] 6cal 5.55/5.82mph Add a comment 0.2mi, 6:37 Run - General Split Summary === 1) 0.22m - 6:37(29:38/m) 91/118bpm [2697b/mi] 31cal 2.02/4.68mph Add a comment	1.1mi, 10:07 Bike - General Split Summary === 1) 1.11m - 10:07(9:07/m) 113/133bpm [1031b/mi] 80cal 6.58/11.4mph Add a comment 5.2mi, 1:01:10 Run - General Split Summary === 1) 0.62m - 7:50(12:36/m) 124/136bpm [1563b/mi] 63cal 4.76/5.85mph 2) 0.62m - 7:40(12:20/m) 123/143bpm [1516b/mi] 67cal 4.87/6.32mph 3) 0.62m - 7:25(11:56/m) 140/151bpm [1671b/mi] 70cal 5.03/5.45mph 4) 0.62m - 7:13(11:37/m) 136/148bpm [1579b/mi] 67cal 5.17/7.01mph 5) 0.62m - 7:29(12:02/m) 137/151bpm [1649b/mi] 68cal 4.99/5.63mph 6) 0.62m - 7:15(11:40/m) 145/166bpm [1691b/mi] 71cal 5.14/6.95mph 7) 0.62m - 7:10(11:33/m) 157/165bpm [1812b/mi] 80cal 5.2/6.14mph 8) 0.62m - 6:54(11:06/m) 160/168bpm [1776b/mi] 80cal 5.4/6.07mph 9) 0.2m - 2:15(11:30/m) 161/167bpm [1851b/mi] 24cal 5.22/5.53mph Add a comment 0.3mi, 6:46 Run - General Split Summary === 1) 0.26m - 6:46(25:45/m) 89/99bpm [2292b/mi] 26cal 2.33/5.36mph Add a comment
Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4
2.6mi, 30:32 Run - General Split Summary === 1) 0.62m - 7:26(11:57/m) 125/140bpm [1494b/mi] 62cal 5.02/6.49mph 2) 0.62m - 7:19(11:47/m) 138/150bpm [1626b/mi] 71cal 5.09/6.59mph 3) 0.62m - 7:22(11:51/m) 138/153bpm [1636b/mi] 70cal 5.06/5.91mph 4) 0.62m - 6:45(10:52/m) 142/161bpm [1544b/mi] 70cal 5.52/6.3mph 5) 0.16m - 1:40(10:44/m) 143/150bpm [1535b/mi] 18cal 5.59/5.72mph Add a comment 0.3mi, 6:44 Run - General Split Summary === 1) 0.25m - 6:44(26:51/m) 99/114bpm [2659b/mi] 31cal 2.23/5.03mph Add a comment	3mi, 17:59 Bike - General Split Summary === 1) 2.99m - 17:59(6:01/m) 115/132bpm [691b/mi] 147cal 9.98/16.64mph Add a comment 3mi, 18:19 Bike - General Split Summary === 1) 3m - 18:19(6:06/m) 118/133bpm [720b/mi] 158cal 9.83/16.61mph Add a comment 1.3mi, 15:41 Run - General Split Summary === 1) 0.62m - 7:15(11:41/m) 132/145bpm [1541b/mi] 71cal 5.14/5.59mph 2) 0.62m - 7:16(11:42/m) 147/165bpm [1720b/mi] 73cal 5.13/5.53mph 3) 0.1m - 1:10(11:21/m) 142/147bpm [1612b/mi] 12cal 5.28/5.49mph Add a comment 3.3mi, 29:37 Run - General Split Summary === 1) 0.62m - 5:39(9:05/m) 133/145bpm [1209b/mi] 55cal 6.6/8.33mph 2) 0.62m - 5:39(9:05/m) 145/158bpm [1318b/mi] 61cal 6.6/6.87mph 3) 0.62m - 5:34(8:58/m) 159/170bpm [1425b/mi] 70cal 6.69/6.95mph 4) 0.62m - 5:44(9:14/m) 157/169bpm [1449b/mi] 70cal 6.5/6.82mph 5) 0.62m - 5:27(8:46/m) 156/166bpm [1368b/mi] 67cal 6.84/7.16mph 6) 0.17m - 1:34(9:05/m) 150/161bpm [1363b/mi] 18cal 6.6/6.74mph Add a comment 1.3mi, 15:23 Run - General Split Summary === 1) 0.62m - 7:47(12:31/m) 119/139bpm [1490b/mi] 66cal 4.79/6.76mph 2) 0.62m - 7:25(11:57/m) 131/148bpm [1565b/mi] 69cal 5.02/6.37mph 3) 0.02m - 11(9:47/m) 140/141bpm [1371b/mi] 1cal 6.13/5.32mph Add a comment	7.7mi, 1:31:23 Run - General Split Summary === 1) 0.62m - 7:31(12:05/m) 128/139bpm [1547b/mi] 68cal 4.96/6.53mph 2) 0.62m - 7:28(12:02/m) 143/161bpm [1720b/mi] 78cal 4.99/6.59mph 3) 0.62m - 7:46(12:30/m) 138/154bpm [1725b/mi] 74cal 4.8/6.1mph 4) 0.62m - 7:41(12:22/m) 141/160bpm [1743b/mi] 75cal 4.85/6.43mph 5) 0.62m - 7:26(11:57/m) 151/158bpm [1806b/mi] 74cal 5.02/5.7mph 6) 0.62m - 7:25(11:56/m) 152/167bpm [1815b/mi] 82cal 5.03/6.18mph 7) 0.62m - 7:25(11:57/m) 145/155bpm [1732b/mi] 71cal 5.02/5.63mph 8) 0.62m - 7:31(12:06/m) 149/161bpm [1802b/mi] 78cal 4.96/5.74mph 9) 0.62m - 7:29(12:02/m) 141/158bpm [1697b/mi] 73cal 4.99/5.89mph 10) 0.62m - 7:11(11:33/m) 141/155bpm [1629b/mi] 66cal 5.19/6.66mph 11) 0.62m - 7:15(11:41/m) 148/159bpm [1728b/mi] 73cal 5.14/5.66mph 12) 0.62m - 7:07(11:27/m) 152/158bpm [1740b/mi] 74cal 5.24/5.76mph 13) 0.19m - 2:09(11:03/m) 152/156bpm [1680b/mi] 22cal 5.43/5.57mph Add a comment 0.2mi, 6:45 Run - General Split Summary === 1) 0.23m - 6:45(28:55/m) 104/135bpm [3008b/mi] 42cal 2.07/6.03mph Add a comment	5.1mi, 1:00:14 Run - General Split Summary === 1) 0.62m - 7:39(12:18/m) 126/137bpm [1550b/mi] 65cal 4.88/7.56mph 2) 0.62m - 7:33(12:09/m) 139/164bpm [1690b/mi] 72cal 4.94/6.2mph 3) 0.62m - 7:30(12:04/m) 142/161bpm [1713b/mi] 74cal 4.97/6.18mph 4) 0.62m - 7:42(12:23/m) 155/167bpm [1920b/mi] 82cal 4.85/5.45mph 5) 0.62m - 7:38(12:17/m) 155/166bpm [1903b/mi] 86cal 4.89/6.16mph 6) 0.62m - 7:18(11:45/m) 155/168bpm [1822b/mi] 84cal 5.1/5.74mph 7) 0.62m - 7:01(11:18/m) 161/171bpm [1820b/mi] 85cal 5.31/5.74mph 8) 0.62m - 7:05(11:24/m) 155/164bpm [1768b/mi] 77cal 5.26/5.55mph 9) 0.08m - 49(9:48/m) 153/156bpm [1499b/mi] 9cal 6.12/6.14mph Add a comment 0.2mi, 6:36 Run - General Split Summary === 1) 0.24m - 6:36(27:04/m) 116/139bpm [3140b/mi] 51cal 2.22/5.68mph Add a comment	1mi, 11:20 Bike - General Split Summary === 1) 0.96m - 11:20(11:50/m) 109/126bpm [1290b/mi] 84cal 5.07/11.15mph Add a comment 1.9mi, 21:14 Run - General Split Summary === 1) 0.62m - 7:17(11:44/m) 139/161bpm [1630b/mi] 73cal 5.12/51.16mph 2) 0.62m - 7:10(11:32/m) 146/158bpm [1683b/mi] 74cal 5.2/7.14mph 3) 0.62m - 6:43(10:48/m) 149/157bpm [1609b/mi] 73cal 5.55/6.22mph 4) 0.01m - 4(8:21/m) 145/146bpm [1211b/mi] 7.19/6.03mph Add a comment 1mi, 15:01 Run - General Split Summary === 1) 0.62m - 8:59(14:27/m) 122/138bpm [1763b/mi] 81cal 4.15/21.14mph 2) 0.4m - 6:02(14:57/m) 129/145bpm [1928b/mi] 57cal 4.02/11.15mph Add a comment 1.3mi, 15:22 Run - General Split Summary === 1) 0.62m - 7:35(12:12/m) 119/134bpm [1451b/mi] 63cal 4.92/6.53mph 2) 0.62m - 7:33(12:09/m) 128/142bpm [1555b/mi] 66cal 4.94/6.12mph 3) 0.02m - 14(11:37/m) 135/137bpm [1569b/mi] 2cal 5.16/5.09mph Add a comment 0.3mi, 6:51 Run - General Split Summary === 1) 0.28m - 6:51(24:10/m) 88/108bpm [2126b/mi] 29cal 2.48/6.03mph Add a comment	4mi, 45:39 Run - General Split Summary === 1) 0.62m - 7:12(11:36/m) 126/147bpm [1461b/mi] 64cal 5.17/6.87mph 2) 0.62m - 7:03(11:21/m) 138/151bpm [1567b/mi] 68cal 5.28/6.45mph 3) 0.62m - 7:11(11:33/m) 152/160bpm [1756b/mi] 77cal 5.19/6.28mph 4) 0.62m - 7:26(11:58/m) 156/163bpm [1866b/mi] 82cal 5.02/5.34mph 5) 0.62m - 7:08(11:28/m) 155/161bpm [1778b/mi] 80cal 5.23/5.68mph 6) 0.62m - 7:02(11:20/m) 155/162bpm [1756b/mi] 80cal 5.29/5.68mph 7) 0.23m - 2:36(11:14/m) 156/162bpm [1753b/mi] 30cal 5.34/5.7mph Add a comment 0.2mi, 6:44 Run - General Split Summary === 1) 0.23m - 6:44(28:45/m) 90/113bpm [2588b/mi] 27cal 2.09/5.45mph Add a comment	7.5mi, 1:26:11 Bike - General Split Summary === 1) 3.11m - 27:37(8:53/m) 114/131bpm [1013b/mi] 212cal 6.75/12.67mph 2) 3.11m - 46:56(15:06/m) 98/146bpm [1480b/mi] 220cal 3.97/22.33mph 3) 1.29m - 11:39(9:02/m) 100/129bpm [904b/mi] 65cal 6.64/11.48mph Add a comment 1mi, 11:43 Run - General Split Summary === 1) 0.62m - 7:26(11:57/m) 145/159bpm [1733b/mi] 74cal 5.02/6.72mph 2) 0.4m - 4:17(10:47/m) 138/156bpm [1488b/mi] 43cal 5.56/6.85mph Add a comment 2.1mi, 28:12 Run - General Split Summary === 1) 0.62m - 7:30(12:04/m) 127/138bpm [1533b/mi] 65cal 4.97/8.87mph 2) 0.62m - 8:42(14:00/m) 140/156bpm [1961b/mi] 85cal 4.28/7.49mph 3) 0.62m - 8:50(14:13/m) 142/161bpm [2020b/mi] 86cal 4.22/9.71mph 4) 0.26m - 3:10(11:58/m) 148/153bpm [1772b/mi] 32cal 5.01/7.14mph Add a comment 1mi, 11:47 Run - General Split Summary === 1) 0.62m - 7:29(12:03/m) 127/141bpm [1530b/mi] 63cal 4.98/6.53mph 2) 0.37m - 4:18(11:34/m) 129/140bpm [1492b/mi] 40cal 5.19/7.01mph Add a comment 0.2mi, 6:47 Run - General Split Summary === 1) 0.21m - 6:47(32:38/m) 114/137bpm [3721b/mi] 51cal 1.84/4.8mph Add a comment
Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11
5.9mi, 2:18:07 Bike - General Split Summary === 1) 3.11m - 1:51:16(35:49/m) 81/128bpm [2901b/mi] 390cal 1.68/17.45mph 2) 2.76m - 26:51(9:44/m) 96/127bpm [935b/mi] 140cal 6.16/15.65mph Add a comment 2.5mi, 29:48 Run - General Split Summary === 1) 0.62m - 7:48(12:33/m) 128/146bpm [1606b/mi] 64cal 4.78/6.26mph 2) 0.62m - 7:33(12:10/m) 146/160bpm [1776b/mi] 77cal 4.93/7.08mph 3) 0.62m - 7:09(11:30/m) 146/165bpm [1679b/mi] 74cal 5.22/7.01mph 4) 0.62m - 7:04(11:22/m) 161/170bpm [1830b/mi] 80cal 5.28/5.55mph 5) 0.02m - 14(9:56/m) 165/172bpm [1638b/mi] 2cal 6.04/5.45mph Add a comment 0.2mi, 6:34 Run - General Split Summary === 1) 0.23m - 6:34(28:32/m) 94/114bpm [2683b/mi] 27cal 2.1/5.28mph Add a comment	0.5mi, 6:06 Run - General Split Summary === 1) 0.53m - 6:06(11:31/m) 131/145bpm [1509b/mi] 57cal 5.21/6.3mph Add a comment 3.1mi, 29:07 Run - General Split Summary === 1) 0.62m - 5:45(9:14/m) 143/155bpm [1322b/mi] 61cal 6.49/7.62mph 2) 0.62m - 5:58(9:37/m) 146/158bpm [1403b/mi] 66cal 6.24/6.74mph 3) 0.62m - 5:49(9:22/m) 156/170bpm [1461b/mi] 71cal 6.41/6.95mph 4) 0.62m - 5:45(9:16/m) 158/165bpm [1464b/mi] 72cal 6.48/6.7mph 5) 0.62m - 5:40(9:07/m) 153/163bpm [1394b/mi] 68cal 6.59/7.06mph 6) 0.02m - 10(7:24/m) 144/145bpm [1066b/mi] 1cal 8.11/7.03mph Add a comment 1.3mi, 15:19 Run - General Split Summary === 1) 0.62m - 8:05(13:00/m) 128/149bpm [1664b/mi] 65cal 4.61/6.12mph 2) 0.62m - 7:09(11:30/m) 127/139bpm [1460b/mi] 68cal 5.22/5.87mph 3) 0.01m - 6(10:38/m) 130/131bpm [1382b/mi] 5.64/5.16mph Add a comment	7.4mi, 1:30:14 Run - General Split Summary === 1) 0.62m - 7:40(12:21/m) 124/144bpm [1531b/mi] 64cal 4.86/6.05mph 2) 0.62m - 7:17(11:43/m) 134/144bpm [1570b/mi] 69cal 5.12/6.41mph 3) 0.62m - 7:33(12:09/m) 149/158bpm [1810b/mi] 74cal 4.94/5.34mph 4) 0.62m - 7:36(12:14/m) 158/167bpm [1933b/mi] 87cal 4.91/5.55mph 5) 0.62m - 7:25(11:57/m) 132/158bpm [1576b/mi] 67cal 5.02/6.12mph 6) 0.62m - 7:39(12:19/m) 133/148bpm [1638b/mi] 67cal 4.87/5.57mph 7) 0.62m - 7:39(12:19/m) 156/174bpm [1920b/mi] 81cal 4.87/5.2mph 8) 0.62m - 7:49(12:34/m) 153/164bpm [1923b/mi] 85cal 4.77/5.89mph 9) 0.62m - 7:52(12:40/m) 165/174bpm [2090b/mi] 99cal 4.74/5.05mph 10) 0.62m - 7:33(12:10/m) 166/177bpm [2018b/mi] 92cal 4.93/6.37mph 11) 0.62m - 7:28(12:01/m) 162/173bpm [1947b/mi] 85cal 4.99/5.66mph 12) 0.56m - 6:42(11:59/m) 157/165bpm [1882b/mi] 73cal 5.01/5.24mph Add a comment	3.9mi, 45:48 Run - General Split Summary === 1) 0.62m - 7:30(12:03/m) 128/140bpm [1543b/mi] 63cal 4.98/6.95mph 2) 0.62m - 7:25(11:56/m) 131/142bpm [1562b/mi] 69cal 5.03/6.37mph 3) 0.62m - 7:32(12:08/m) 149/162bpm [1807b/mi] 79cal 4.95/5.78mph 4) 0.62m - 7:22(11:52/m) 134/160bpm [1590b/mi] 68cal 5.06/6.12mph 5) 0.62m - 7:16(11:41/m) 136/151bpm [1589b/mi] 69cal 5.13/5.99mph 6) 0.62m - 7:10(11:31/m) 142/151bpm [1636b/mi] 71cal 5.21/5.45mph 7) 0.14m - 1:34(11:13/m) 148/151bpm [1661b/mi] 16cal 5.35/5.61mph Add a comment 0.3mi, 6:37 Run - General Split Summary === 1) 0.25m - 6:37(26:24/m) 118/158bpm [3116b/mi] 48cal 2.27/6.35mph Add a comment	1.8mi, 21:36 Run - General Split Summary === 1) 0.62m - 7:33(12:09/m) 148/172bpm [1797b/mi] 81cal 4.94/6.95mph 2) 0.62m - 7:24(11:54/m) 162/175bpm [1928b/mi] 87cal 5.04/5.89mph 3) 0.57m - 6:40(11:39/m) 159/167bpm [1853b/mi] 76cal 5.15/5.57mph Add a comment 1.1mi, 15:01 Run - General Split Summary === 1) 0.62m - 8:41(13:59/m) 140/158bpm [1958b/mi] 91cal 4.29/14.28mph 2) 0.45m - 6:20(14:04/m) 136/155bpm [1914b/mi] 64cal 4.26/12.11mph Add a comment 1.4mi, 17:08 Run - General Split Summary === 1) 0.62m - 7:35(12:12/m) 127/139bpm [1549b/mi] 64cal 4.92/6.3mph 2) 0.62m - 7:26(11:58/m) 145/157bpm [1734b/mi] 74cal 5.02/6.1mph 3) 0.18m - 2:08(11:30/m) 147/152bpm [1690b/mi] 21cal 5.22/5.16mph Add a comment 0.2mi, 6:41 Run - General Split Summary === 1) 0.21m - 6:41(31:12/m) 120/141bpm [3744b/mi] 56cal 1.92/4.01mph Add a comment	3mi, 35:14 Run - General Split Summary === 1) 0.62m - 7:10(11:32/m) 125/147bpm [1442b/mi] 64cal 5.2/6.78mph 2) 0.62m - 7:09(11:30/m) 141/154bpm [1621b/mi] 68cal 5.22/6.3mph 3) 0.62m - 7:32(12:07/m) 147/158bpm [1781b/mi] 77cal 4.95/6.18mph 4) 0.62m - 7:13(11:37/m) 150/158bpm [1742b/mi] 76cal 5.17/5.55mph 5) 0.52m - 6:10(11:49/m) 140/158bpm [1654b/mi] 60cal 5.08/6.43mph Add a comment 0.3mi, 6:38 Run - General Split Summary === 1) 0.28m - 6:38(24:04/m) 101/128bpm [2431b/mi] 35cal 2.49/6.01mph Add a comment	5mi, 43:41 Bike - General Split Summary === 1) 3.11m - 30:20(9:46/m) 108/150bpm [1055b/mi] 216cal 6.14/12.59mph 2) 1.91m - 13:21(7:00/m) 131/173bpm [918b/mi] 125cal 8.57/15.49mph Add a comment 5.1mi, 43:00 Bike - General stupid ~~strava~~ again Add a comment 1mi, 12:09 Run - General Split Summary === 1) 0.62m - 7:17(11:43/m) 135/148bpm [1582b/mi] 69cal 5.12/6.14mph 2) 0.41m - 4:53(11:53/m) 136/152bpm [1616b/mi] 47cal 5.05/6.64mph Add a comment 2.2mi, 27:56 Run - General Split Summary === 1) 0.62m - 6:53(11:05/m) 126/136bpm [1397b/mi] 58cal 5.41/9.29mph 2) 0.62m - 8:39(13:55/m) 132/147bpm [1838b/mi] 79cal 4.31/8.81mph 3) 0.62m - 8:37(13:52/m) 138/152bpm [1914b/mi] 82cal 4.33/8.2mph 4) 0.31m - 3:47(11:59/m) 143/156bpm [1715b/mi] 37cal 5/7.22mph Add a comment 1mi, 11:37 Run - General Split Summary === 1) 0.62m - 7:36(12:13/m) 127/147bpm [1552b/mi] 64cal 4.91/6.41mph 2) 0.34m - 4:02(11:52/m) 121/132bpm [1435b/mi] 35cal 5.06/5.93mph Add a comment 0.2mi, 6:34 Run - General Split Summary === 1) 0.21m - 6:34(31:25/m) 92/117bpm [2891b/mi] 27cal 1.91/3.78mph Add a comment
Fri 12th Aug Aug 12	Sat 13th Aug Aug 13	Sun 14th Aug Aug 14	Mon 15th Aug Aug 15	Tue 16th Aug Aug 16	Wed 17th Aug Aug 17	Thu 18th Aug Aug 18
3.9mi, 46:25 Run - General Split Summary === 1) 0.62m - 7:34(12:11/m) 123/137bpm [1498b/mi] 65cal 4.93/6.53mph 2) 0.62m - 7:32(12:07/m) 130/146bpm [1576b/mi] 68cal 4.95/6.32mph 3) 0.62m - 7:47(12:31/m) 138/150bpm [1727b/mi] 72cal 4.8/5.7mph 4) 0.62m - 7:22(11:52/m) 144/162bpm [1709b/mi] 72cal 5.06/6.22mph 5) 0.62m - 7:28(12:01/m) 152/159bpm [1825b/mi] 75cal 5/5.36mph 6) 0.62m - 7:20(11:48/m) 152/163bpm [1794b/mi] 74cal 5.08/5.78mph 7) 0.12m - 1:23(11:09/m) 146/150bpm [1627b/mi] 14cal 5.38/5.45mph Add a comment 0.3mi, 6:37 Run - General Split Summary === 1) 0.27m - 6:37(24:45/m) 105/123bpm [2599b/mi] 40cal 2.42/5.85mph Add a comment	0mi, 21 Bike - General Split Summary === 1) 0m - 21(2:41:13/m) 79/81bpm [12736b/mi] 0.37/0mph Add a comment 0.8mi, 10:15 Run - General Split Summary === 1) 0.62m - 8:00(12:53/m) 135/142bpm [1740b/mi] 67cal 4.66/5.85mph 2) 0.19m - 2:15(11:55/m) 140/145bpm [1668b/mi] 20cal 5.04/5.38mph Add a comment 3.1mi, 30:51 Run - General Split Summary === 1) 0.62m - 6:05(9:47/m) 122/141bpm [1194b/mi] 56cal 6.13/7.2mph 2) 0.62m - 6:09(9:54/m) 141/152bpm [1396b/mi] 66cal 6.06/6.45mph 3) 0.62m - 6:12(9:59/m) 150/157bpm [1497b/mi] 70cal 6.01/6.43mph 4) 0.62m - 6:13(10:01/m) 154/163bpm [1543b/mi] 73cal 5.99/6.74mph 5) 0.62m - 5:56(9:33/m) 148/161bpm [1414b/mi] 67cal 6.28/6.8mph 6) 0.03m - 15(7:40/m) 154/157bpm [1181b/mi] 2cal 7.82/7.62mph Add a comment 1.2mi, 14:39 Run - General Split Summary === 1) 0.62m - 8:02(12:55/m) 137/157bpm [1770b/mi] 68cal 4.64/6.22mph 2) 0.57m - 6:37(11:40/m) 139/162bpm [1621b/mi] 62cal 5.14/6.16mph Add a comment	-	1.8mi, 10:39 Bike - General Split Summary === 1) 1.78m - 10:39(5:58/m) 97/122bpm [579b/mi] 63cal 10.06/13.38mph Add a comment 6.8mi, 55:52 Bike - General Split Summary === 1) 3.11m - 27:19(8:48/m) 110/137bpm [967b/mi] 194cal 6.82/12.65mph 2) 3.11m - 25:07(8:05/m) 94/126bpm [760b/mi] 130cal 7.42/14.28mph 3) 0.59m - 3:26(5:47/m) 98/117bpm [567b/mi] 20cal 10.38/12.13mph Add a comment 3.2mi, 40:23 Run - General Split Summary === 1) 0.62m - 8:06(13:03/m) 127/138bpm [1657b/mi] 65cal 4.6/5.89mph 2) 0.62m - 7:52(12:39/m) 130/142bpm [1644b/mi] 71cal 4.74/5.41mph 3) 0.62m - 8:01(12:54/m) 148/169bpm [1908b/mi] 84cal 4.65/5.51mph 4) 0.62m - 7:28(12:01/m) 147/165bpm [1767b/mi] 75cal 4.99/5.76mph 5) 0.62m - 7:34(12:11/m) 157/165bpm [1913b/mi] 80cal 4.92/5.47mph 6) 0.12m - 1:22(11:19/m) 159/163bpm [1800b/mi] 15cal 5.3/5.36mph Add a comment 0.2mi, 6:55 Run - General Split Summary === 1) 0.2m - 6:55(34:52/m) 88/102bpm [3068b/mi] 23cal 1.72/4.28mph Add a comment	3.3mi, 30:10 Bike - General Split Summary === 1) 3.11m - 29:18(9:26/m) 108/140bpm [1018b/mi] 208cal 6.36/12.08mph 2) 0.15m - 53(5:42/m) 111/117bpm [632b/mi] 6cal 10.54/11.84mph Add a comment 2.4mi, 28:06 Run - General Split Summary === 1) 0.62m - 7:06(11:26/m) 127/151bpm [1452b/mi] 67cal 5.25/7.28mph 2) 0.62m - 7:18(11:45/m) 141/160bpm [1657b/mi] 68cal 5.1/5.45mph 3) 0.62m - 7:27(11:59/m) 143/156bpm [1713b/mi] 72cal 5.01/5.57mph 4) 0.53m - 6:14(11:50/m) 142/157bpm [1679b/mi] 60cal 5.07/5.36mph Add a comment 1.5mi, 24:01 Run - General Split Summary === 1) 0.62m - 9:02(14:33/m) 114/132bpm [1658b/mi] 73cal 4.12/11.73mph 2) 0.62m - 10:44(17:16/m) 110/135bpm [1900b/mi] 76cal 3.47/13.78mph 3) 0.29m - 4:15(14:45/m) 126/146bpm [1859b/mi] 39cal 4.07/10.79mph Add a comment 1.3mi, 15:59 Run - General Split Summary === 1) 0.62m - 7:59(12:51/m) 136/148bpm [1749b/mi] 68cal 4.67/5.45mph 2) 0.62m - 7:33(12:09/m) 136/156bpm [1651b/mi] 72cal 4.94/5.99mph 3) 0.04m - 27(12:02/m) 134/135bpm [1613b/mi] 4cal 4.98/5.05mph Add a comment 0.2mi, 6:46 Run - General Split Summary === 1) 0.19m - 6:46(36:33/m) 110/143bpm [4020b/mi] 44cal 1.64/3.11mph Add a comment	4.3mi, 50:06 Run - General Split Summary === 1) 0.62m - 7:27(11:59/m) 114/132bpm [1366b/mi] 64cal 5.01/6.22mph 2) 0.62m - 7:12(11:35/m) 137/160bpm [1588b/mi] 72cal 5.18/5.99mph 3) 0.62m - 7:13(11:36/m) 135/160bpm [1567b/mi] 70cal 5.17/6.57mph 4) 0.62m - 7:20(11:48/m) 144/159bpm [1699b/mi] 67cal 5.09/5.93mph 5) 0.62m - 7:27(12:00/m) 146/153bpm [1752b/mi] 71cal 5/5.99mph 6) 0.62m - 7:17(11:43/m) 151/160bpm [1768b/mi] 74cal 5.12/5.41mph 7) 0.54m - 6:11(11:25/m) 143/150bpm [1632b/mi] 62cal 5.26/5.57mph Add a comment 0.2mi, 6:35 Run - General Split Summary === 1) 0.2m - 6:35(32:38/m) 119/137bpm [3884b/mi] 55cal 1.84/3.7mph Add a comment	-

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mxhornet M60

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