RRR-CAZ 🇬🇧

M55 Berkshire

Wahoo (68)

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Got a place in May for my second go at a small ultra Show More...

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Recent Blogs
Dirty dancing 💃	Dec 2023
Demons of age	Dec 2022
Christmas Chronicle 2022	Dec 2022
NAKED RELAYS	Jul 2022

My parkrun
Woodley parkrun

Recent Training
13th May	General	0.2mi	4:11
13th May	Dog Walking	2.5mi	58:01
12th May	General	6mi	1:40:37
12th May	Warm Down	0.5mi	5:36
12th May	Race	5.1mi	36:23

Planned Races
Green Park Reading 10K	2nd Jun
Wargrave 10K	16th Jun
Frome Running Festival	18th Aug
TCS New York City Marathon	3rd Nov
Brighton Marathon	Apr 25

12 Month Benchmarks	Run	Bike
Mile	6:30	2:49
5k	21:40	10:21
5mi	35:56	18:08
10k	45:02	22:49
10mi	1:17:15	37:12
Half	1:41:42	48:39
20mi	2:53:47	1:18:42
Mara	3:53:41	5:34:57

Recent Pictures	Show more

2024 Targets	Set your targets
Bike 500 Run 700 Walk 1200

Recent Threads
700 miles in 2024
parkrun Café
Over 50's club
Woof! Bark! And also Whiiiiiiiiiine.
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Best Times
Best WAVA

Dist	Races	1982	1986	1987	1989	1993	2000	2005	2008	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
200m	2														31 75.73				38 63.84						31 4:09/mi	75.73
400m	2														1:11 69.28	1:10 70.76									1:10 4:42/mi	70.76
800m	1														2:50 67.81										2:50 5:42/mi	67.81
1500m	3														5:30 71.76						5:54 70.77				5:30 5:54/mi	71.76
1mi	10													8:15 51.23	5:56 71.79	6:03 71.52	6:22 68.50		6:25 69.07	6:17 70.53	6:24 69.81	7:12 62.56			5:56 5:56/mi	71.79
1.5mi	2												9:20 71.07												9:20 6:13/mi	71.07
3km	1																			12:04 72.90					12:04 6:28/mi	72.90
3556m	1																		19:01 55.45						19:01 8:36/mi	55.45
5km	271									22:32 62.35	20:32 68.95	20:14 70.52	20:38 69.15	20:48 69.68	20:40 70.13	20:51 70.07	19:51 74.19	20:29 72.47	20:30 73.61	21:06 71.51	21:33 71.19	22:44 68.05	22:08 70.49	21:47 71.62	19:51 6:23/mi	74.19
6km	2												25:59 66.27	25:26 68.78											25:26 6:49/mi	68.78
8km	1																						42:37 59.46		42:37 8:34/mi	59.46
5mi	52											33:01 69.74	35:45 64.93	34:27 68.49	34:36 68.19	34:12 69.56	34:28 70.18	34:32 70.05	34:20 71.66					36:22 70.06	33:01 6:36/mi	71.66
5.3mi	1														39:41 63.03										39:41 7:34/mi	63.03
6mi	2											48:41 56.97	47:20 59.08												47:20 7:53/mi	59.08
10km	100			39:15 67.26	43:25 60.81	45:10 58.45	45:13 58.73		48:55 56.89	46:30 61.30	42:28 67.68	41:22 69.47	42:45 68.32	45:09 65.25	41:59 70.17	42:00 71.34	42:27 71.19	43:06 70.12	43:19 70.98	43:00 72.14	42:43 72.61	47:32 66.43	44:58 70.85		39:15 6:19/mi	72.61
6.8mi	1																					1:32:28 37.25			1:32:28 13:36/mi	37.25
7mi	2																				54:44 64.90		56:33 63.96		54:44 7:49/mi	64.90
10mi	26										1:10:33 67.29	1:10:05 68.31	1:15:08 64.26	1:13:23 66.35	1:12:08 68.08	1:11:07 69.65	1:14:05 67.45	1:12:51 68.59	1:15:18 67.54	1:19:04 64.33	1:20:31 63.74	1:22:36 63.27		1:23:51 62.91	1:10:05 7:01/mi	69.65
10.7mi	1																		1:26:58 62.24						1:26:58 8:08/mi	62.24
13.1mi	57		1:45:05 55.17	1:29:17 64.93	1:28:23 65.59		1:38:47 58.86	1:41:18 58.63	1:47:42 56.40		1:33:06 66.88	1:34:29 67.02	1:34:56 67.27	1:34:08 68.43	1:34:19 68.30	1:33:24 69.57	1:33:20 70.23	1:35:58 68.91	1:34:18 70.76	1:36:25 69.83	1:39:17 69.06	1:54:51 60.25	1:46:00 65.28	1:42:10 68.37	1:28:23 6:45/mi	70.76
13.2mi	1	1:40:06 58.84																							1:40:06 7:35/mi	58.84
16mi	1										2:02:45 62.78														2:02:45 7:40/mi	62.78
20mi	8											2:45:46 59.56			2:34:45 65.45		2:29:24 68.99		2:35:36 67.43	2:30:31 70.98			2:56:07 61.78	2:58:44 61.45	2:29:24 7:28/mi	70.98
26.2mi	32										3:47:37 57.36	3:50:39 57.07	4:07:22 54.13	3:43:42 59.94	3:32:36 63.53	3:23:55 67.40	3:33:11 64.47	3:47:15 61.56	3:23:03 68.90	4:16:07 55.62	3:47:19 63.24	4:19:42 55.87	3:52:31 62.53	4:06:31 59.41	3:23:03 7:45/mi	68.90
32mi	1														5:16:32 55.00										5:16:32 9:54/mi	55.00
52km	1																				5:21:05 57.41				5:21:05 9:56/mi	57.41

Date	Planned Races			Distance
6 Apr	Brighton Marathon Confirmed			26.2mi
3 Nov	TCS New York City Marathon Confirmed			26.2mi
18 Aug	Frome Running Festival Confirmed			13.1mi
16 Jun	Wargrave 10K Confirmed			10km
2 Jun	Green Park Reading 10K Confirmed			10km
2024		Result	WAVA	Distance
12 May	Marlow 5 SB	36:22	70.06	5mi
11 May	South Oxhey parkrun	22:57	67.98	5km
5 May	AJ Bell Great Birmingham run	1:43:51	67.26	13.1mi
4 May	Brueton parkrun	22:43	68.68	5km
27 Apr	Woodley parkrun	22:16	70.07	5km
20 Apr	Sunny Hill parkrun	22:57	67.98	5km
13 Apr	Southall parkrun	22:31	69.29	5km
7 Apr	Brighton Marathon SB	4:06:31	59.41	26.2mi
30 Mar	Southall parkrun	23:12	67.25	5km
29 Mar	Maidenhead Easter 10 SB	1:23:51	62.91	10mi
23 Mar	Southall parkrun	24:40	63.25	5km
16 Mar	Oxford parkrun	22:28	69.45	5km
10 Mar	RT Dorney 5k SB	21:47	71.62	5km
9 Mar	Woodley parkrun	24:33	63.55	5km
2 Mar	Woodley parkrun	26:17	59.36	5km
25 Feb	Wokingham Half Marathon SB	1:42:10	68.37	13.1mi
24 Feb	Prospect parkrun	27:33	56.63	5km
17 Feb	Southall parkrun	22:36	69.04	5km
11 Feb	Bramley 20/10 SB	2:58:44	61.45	20mi
10 Feb	Hogmoor Inclosure parkrun	24:13	64.43	5km
4 Feb	TVXC League - Thames Valley Triathletes	44:13	65.96	5.7mi
3 Feb	Southall parkrun	23:13	67.20	5km
27 Jan	Crane Park parkrun	23:10	67.35	5km
21 Jan	TVXC League - Handy Cross	48:25	52.63	5mi
20 Jan	Southall parkrun	22:23	69.70	5km
13 Jan	Andover parkrun	22:45	68.58	5km
7 Jan	TVXC League - Reading	48:58	52.03	5mi
6 Jan	Woodley parkrun	24:51	62.79	5km
1 Jan	Woodley parkrun	23:53	65.33	5km
2023		Result	WAVA	Distance
30 Dec	Marlborough Common parkrun	24:00	65.01	5km
25 Dec	Woodley parkrun	24:12	64.47	5km
24 Dec	Winter Woolly 10K	51:11	62.25	10km
23 Dec	Kingston parkrun	22:12	70.28	5km
16 Dec	Edenbrook Country parkrun	22:45	68.58	5km
9 Dec	Dinton Pastures parkrun	24:08	64.65	5km
3 Dec	Grim Down South	1:08:57	60.43	8mi
2 Dec	Harcourt Hill parkrun	23:06	67.54	5km
26 Nov	Southampton 10k SB	44:58	70.85	10km
25 Nov	Lee-on-the-Solent parkrun	22:28	69.45	5km
18 Nov	Woodley parkrun	24:01	64.96	5km
12 Nov	TVXC League - Datchet	45:17	66.14	5.85mi
11 Nov	Dinton Pastures parkrun	23:13	67.20	5km
5 Nov	Marlow 7 SB	56:33	63.96	7mi
4 Nov	Woodley parkrun	45:10	34.54	5km
28 Oct	Woodley parkrun	22:40	68.83	5km
21 Oct	Burnham and Highbridge parkrun	22:14	70.17	5km
14 Oct	Lydiard parkrun	22:24	69.65	5km
8 Oct	MBNA Chester Marathon	3:54:12	62.53	26.2mi
7 Oct	Ellesmere Port parkrun	25:59	60.05	5km
30 Sep	Woodley parkrun	23:13	67.20	5km
24 Sep	Windsor Half Marathon	1:56:37	59.90	13.1mi
23 Sep	Edenbrook Country parkrun	23:21	66.82	5km
17 Sep	Phantom Brewing Co 10K Beer run	52:00	61.27	10km
16 Sep	University Parks parkrun	23:27	66.53	5km
9 Sep	Broadwater parkrun	23:06	67.54	5km
2 Sep	Northala Fields parkrun	22:16	70.07	5km
26 Aug	Rickmansworth parkrun	22:59	67.88	5km
19 Aug	Tamar Lakes parkrun	23:01	67.79	5km
12 Aug	Somerdale Pavilion parkrun	22:10	70.39	5km
5 Aug	California Country parkrun	23:58	65.10	5km
29 Jul	Hazelwood parkrun	22:47	68.48	5km
23 Jul	ACORN Rouken Glen Trail Race PB	42:37	59.46	8km
22 Jul	Isabel Trail parkrun SB	22:08	70.49	5km
15 Jul	Grove Fields parkrun	23:02	67.74	5km
8 Jul	Brooklands parkrun	22:22	69.76	5km
1 Jul	University Parks parkrun	23:13	67.20	5km
24 Jun	Stockley Country parkrun	23:12	66.68	5km
17 Jun	Southall parkrun	22:51	67.71	5km
10 Jun	Edenbrook Country parkrun	24:52	62.21	5km
3 Jun	Edenbrook Country parkrun	28:01	55.22	5km
27 May	Southall parkrun	57:23	26.96	5km
21 May	Binfield 10K	1:18:29	40.23	10km
20 May	Southall parkrun	59:30	26.00	5km
13 May	Woodley parkrun	42:07	36.73	5km
6 May	Woodley parkrun	48:56	31.62	5km
1 May	Shinfield 10K	46:04	68.54	10km
29 Apr	Church Mead parkrun	25:29	60.71	5km
22 Apr	Horspath parkrun	23:12	66.68	5km
15 Apr	Edenbrook Country parkrun	22:36	68.45	5km
8 Apr	Edenbrook Country parkrun	23:06	66.97	5km
2 Apr	Brighton Marathon SB	3:52:31	62.40	26.2mi
1 Apr	Lancing Beach Green parkrun	25:57	59.62	5km
25 Mar	Prospect parkrun	24:43	62.59	5km
18 Mar	Prospect parkrun	25:41	60.24	5km
11 Mar	Hanworth parkrun	22:59	67.31	5km
4 Mar	Edenbrook Country parkrun	24:47	62.42	5km
26 Feb	Wokingham Half Marathon SB	1:46:00	65.28	13.1mi
25 Feb	Southall parkrun	24:01	64.42	5km
18 Feb	Guildford parkrun	24:02	64.37	5km
12 Feb	Bramley 20 SB	2:56:07	61.78	20mi
11 Feb	Edenbrook Country parkrun	24:52	62.21	5km
4 Feb	Bedfont Lakes parkrun	23:44	65.19	5km
28 Jan	Osterley parkrun	22:41	68.20	5km
21 Jan	Woodley parkrun	24:35	62.93	5km
14 Jan	Southall parkrun	24:22	63.49	5km
7 Jan	Basingstoke parkrun	25:14	61.31	5km
1 Jan	Woodley parkrun	24:40	62.72	5km
2022		Result	WAVA	Distance
31 Dec	Woodley parkrun	23:41	65.32	5km
25 Dec	Woodley parkrun	23:33	65.69	5km
24 Dec	Woodley parkrun	24:25	63.36	5km
18 Dec	Portsmouth Coastal Waterside Marathon SB	4:19:42	55.87	26.2mi
17 Dec	Woodley parkrun	54:06	28.60	5km
10 Dec	Woodley parkrun	25:11	61.43	5km
3 Dec	Southall parkrun	23:17	66.45	5km
26 Nov	Preston Park parkrun, Brighton	23:01	67.22	5km
19 Nov	Woodley parkrun	23:42	65.28	5km
12 Nov	Edenbrook Country parkrun	24:15	63.80	5km
6 Nov	Marlow Half Marathon	1:57:08	59.08	13.1mi
5 Nov	Woodley parkrun	29:23	52.65	5km
29 Oct	Edenbrook Country parkrun	22:44	68.05	5km
22 Oct	Church Mead parkrun	26:15	58.94	5km
16 Oct	Great South Run SB	1:22:36	63.27	10mi
15 Oct	Reading parkrun	28:07	55.02	5km
8 Oct	Reading parkrun	25:13	61.35	5km
8 Oct	The Doctor K Cup	25:13	61.35	5km
2 Oct	Virtual TCS London marathon	5:15:16	46.02	26.2mi
1 Oct	Southall parkrun	23:01	67.22	5km
24 Sep	Dinton Pastures parkrun	27:09	56.98	5km
18 Sep	Phantom Brewing Co 10K Beer run SB	47:32	66.43	10km
17 Sep	University Parks parkrun	23:55	64.69	5km
11 Sep	Great North Run SB	1:54:51	60.25	13.1mi
10 Sep	Woodley parkrun	28:14	54.80	5km
4 Sep	Vitality Big Half	1:56:18	59.50	13.1mi
3 Sep	University Parks parkrun	26:44	57.87	5km
27 Aug	Edenbrook Country parkrun	23:40	65.37	5km
20 Aug	Woodley parkrun SB	22:44	68.05	5km
13 Aug	Woolacombe Dunes parkrun	30:09	51.31	5km
6 Aug	Woodley parkrun	24:35	62.93	5km
30 Jul	Woking parkrun	23:58	64.55	5km
23 Jul	University Parks parkrun	24:26	63.32	5km
16 Jul	Reading parkrun	25:50	59.89	5km
9 Jul	University Parks parkrun	24:42	62.63	5km
3 Jul	Sonning 10K	50:55	62.01	10km
2 Jul	Southall parkrun	26:05	59.31	5km
25 Jun	Salisbury parkrun	23:41	65.32	5km
19 Jun	BHF London To Brighton	4:21:27	0.00	54mi
18 Jun	Woodley parkrun	25:48	59.46	5km
11 Jun	Prospect parkrun	23:44	64.64	5km
4 Jun	Woodley parkrun	23:52	64.28	5km
28 May	Thames Bridges Challenge (Oxford Edition) PB	1:32:28	37.25	6.8mi
28 May	University Parks parkrun	26:32	57.82	5km
21 May	Southall parkrun	23:00	66.70	5km
14 May	Woodley parkrun	24:03	63.79	5km
7 May	Woodley parkrun	25:05	61.16	5km
1 May	Westminster mile SB	7:12	62.56	1mi
30 Apr	Woodley parkrun	26:56	56.96	5km
23 Apr	University Parks parkrun	28:29	53.86	5km
18 Apr	Mortimer 10km	54:43	57.19	10km
16 Apr	Didcot parkrun	23:40	64.82	5km
9 Apr	Homewood parkrun	24:56	61.53	5km
2 Apr	Sandhurst Memorial parkrun	24:08	63.57	5km
26 Mar	Dinton Pastures parkrun	26:02	58.93	5km
19 Mar	University Parks parkrun	24:33	62.49	5km
12 Mar	Southall parkrun	24:13	63.35	5km
5 Mar	Woodley parkrun	24:01	63.88	5km
26 Feb	Woodley parkrun	26:09	58.67	5km
19 Feb	TBC February		0.00	10mi
19 Feb	Southall parkrun	25:40	59.77	5km
15 Jan	Woodley parkrun	33:10	46.26	5km
8 Jan	Woodley parkrun	50:51	30.17	5km
2021		Result	WAVA	Distance
25 Dec	Woodley parkrun	47:18	32.43	5km
20 Nov	Woodley parkrun	23:27	65.42	5km
7 Nov	Marlow 7 PB	54:44	64.90	7mi
6 Nov	Woodley parkrun	24:51	61.74	5km
24 Oct	TVXC League - Metros	46:49	63.40	5.9mi
23 Oct	Woodley parkrun	23:10	66.22	5km
17 Oct	Phantom Brewing Co. 10k beer run	45:22	68.98	10km
16 Oct	Woodley parkrun	23:49	64.41	5km
15 Oct	Reading Roadrunners Track Friday 5000 metres PB	21:14	72.25	5000m
15 Oct	Reading Roadrunners Track Friday 1500 metres SB	5:54	70.77	1500m
3 Oct	The Great Clarendon Marathon	4:15:38	56.23	26.2mi
2 Oct	Woodley parkrun	26:20	58.26	5km
18 Sep	Woodley parkrun	25:32	60.08	5km
12 Sep	Brighton Marathon SB	3:47:19	63.24	26.2mi
11 Sep	Cranleigh parkrun	24:14	63.31	5km
28 Aug	Woodley parkrun	23:21	65.70	5km
21 Aug	Woodley parkrun	24:39	62.24	5km
14 Aug	Woodley parkrun	23:17	65.89	5km
12 Aug	Dinton Summer Series - Race 4	45:09	69.31	10km
7 Aug	Prospect parkrun	24:20	63.05	5km
31 Jul	Woodley parkrun SB	21:33	71.19	5km
24 Jul	Woodley parkrun	24:48	61.86	5km
11 Jul	Farnborough Half Marathon SB	1:39:17	69.06	13.1mi
23 May	Gutbuster (10mile) SB	1:20:31	63.74	10mi
16 May	RunReading PB	5:21:05	57.41	52km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
13 Mar	Fake parkrun	21:44	70.00	5km
4 Mar	British Masters Virtual 1 Mile Challenge SB	6:24	69.81	1mi
12 Feb	Barnes Fitness virtual winter series	43:37	71.12	10km
11 Jan	Barnes Fitness virtual winter series SB	42:43	72.61	10km
2 Jan	Fake parkrun	21:50	69.68	5km
2020		Result	WAVA	Distance
28 Dec	British Masters Athletics Virtual 10k Challenge	43:57	70.58	10km
25 Dec	Fake parkrun	29:53	50.91	5km
12 Dec	Barnes Fitness virtual winter series SB	43:00	72.14	10km
25 Oct	Woodley 10k	43:13	71.77	10km
17 Oct	The Doctor K Cup	24:31	62.06	5km
4 Oct	The Great Clarendon Marathon	4:16:07	55.62	26.2mi
4 Oct	Virtual London Marathon SB	4:16:07	55.62	26.2mi
13 Sep	Virtual Great North Run	1:42:02	66.59	13.1mi
6 Sep	RunReading Multi-terrain Riverside Half Marathon	1:41:02	67.25	13.1mi
5 Sep	Marathon Prep, Dorney Lake (20 mile option) SB	2:30:31	70.98	20mi
29 Aug	Fake parkrun	23:12	65.58	5km
22 Aug	Fake parkrun	22:09	68.69	5km
15 Aug	Fake parkrun	23:04	65.96	5km
8 Aug	Fake parkrun	22:43	66.97	5km
6 Aug	Dinton Pastures 10km Summer Series	43:37	71.12	10km
25 Jul	Fake parkrun	23:40	64.29	5km
18 Jul	Fake parkrun	23:59	63.44	5km
11 Jul	Fake parkrun	23:59	63.44	5km
9 Jul	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	43:42	70.98	10km
4 Jul	Fake parkrun	25:20	60.06	5km
27 Jun	Fake parkrun	22:29	67.67	5km
20 Jun	Fake parkrun	23:49	63.36	5km
16 Jun	BMAF Masters Virtual 5k Relays	21:34	69.97	5km
13 Jun	Fake parkrun	21:43	69.48	5km
13 Jun	Fetch Virtual Weekend 10 Mile SB	1:19:04	64.33	10mi
11 Jun	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:19	69.38	10km
6 Jun	Fetch Virtual Weekend Half Marathon	1:45:59	63.53	13.1mi
6 Jun	Fake parkrun	22:30	67.06	5km
30 May	Fetch Virtual Weekend Half Marathon	1:53:54	59.11	13.1mi
30 May	Fake parkrun	23:14	64.95	5km
29 May	GSK 3-3-3 PB	12:04	72.90	3km
23 May	Fetch Virtual Weekend 10k	46:15	66.48	10km
23 May	Fake parkrun	23:55	63.09	5km
16 May	Fake parkrun	22:37	66.72	5km
16 May	Fetch Virtual Weekend 10 Mile	1:20:35	63.11	10mi
14 May	Dinton Pastures 10km Summer Series - VIRTUAL EVENT	44:04	69.78	10km
9 May	Fake parkrun	22:16	67.77	5km
5 May	Sir Roger Bannister 4 minute mile Anniversary - 1 mile Virtual time trial. SB	6:17	70.53	1mi
2 May	Fake parkrun	23:07	65.27	5km
25 Apr	Fake parkrun	21:38	69.75	5km
22 Apr	Thames Valley Inter-club- Virtual 5KM Race SB	21:06	71.51	5km
18 Apr	Fake parkrun	21:46	69.32	5km
11 Apr	Fake parkrun	22:11	68.02	5km
7 Apr	Virtual National Road Relays	21:13	71.12	5km
4 Apr	Fake parkrun	22:24	67.36	5km
28 Mar	Fake parkrun	21:56	68.80	5km
21 Mar	Fake parkrun	21:44	69.43	5km
1 Mar	The Big Half SB	1:36:25	69.83	13.1mi
9 Feb	Newbury Racecourse Half Marathon	1:44:01	64.73	13.1mi
8 Feb	Woodley parkrun	21:44	69.43	5km
25 Jan	Woodley parkrun	22:14	67.87	5km
11 Jan	Bushy parkrun	21:19	70.79	5km
4 Jan	Woodley parkrun	21:39	69.70	5km
1 Jan	Woodley parkrun	21:53	68.95	5km
1 Jan	Dinton pastures	23:45	63.53	5km
2019		Result	WAVA	Distance
29 Dec	Gutbuster (10mile)	1:19:40	63.84	10mi
28 Dec	Woodley parkrun	23:48	63.40	5km
22 Dec	TVXC League - Reading	41:37	59.12	5mi
21 Dec	Woodley parkrun	21:28	70.29	5km
15 Dec	Muddy Welly 10k	45:12	68.03	10km
7 Dec	Woodley parkrun	22:29	67.11	5km
1 Dec	Mapledurham 10 (Mile)	1:17:48	65.37	10mi
2 Nov	Woodley parkrun	21:52	69.01	5km
27 Oct	Ricky Road Run SB	1:15:18	67.54	10mi
13 Oct	Greenham Trust 10K & family runs	44:16	69.46	10km
12 Oct	Woodley parkrun	21:34	69.97	5km
6 Oct	Basingstoke Half Marathon	1:36:07	70.05	13.1mi
22 Sep	Harwell Half Marathon	1:43:20	65.15	13.1mi
21 Sep	Woodley parkrun	21:42	69.54	5km
20 Sep	Reading Roadrunners Mile SB	6:25	69.07	1mi
20 Sep	Reading Roadrunners 5K SB	20:30	73.61	5km
20 Sep	Reading roadrunners SB	38	63.84	200m
15 Sep	Swallowfield 10K SB	43:19	70.98	10km
31 Aug	Woodley parkrun	21:26	70.40	5km
25 Aug	Headington 5 SB	34:20	71.66	5mi
11 Aug	Burnham Beeches 10k	44:09	69.64	10km
8 Aug	Dinton Pastures 10km Summer Series [Race 4]	45:43	67.26	10km
28 Jul	Down Tow Up Flow Half Marathon	1:37:18	69.19	13.1mi
27 Jul	Woodley parkrun	20:46	72.66	5km
23 Jul	RRR Summer Relays PB	19:01	55.45	3556m
11 Jul	Dinton Pastures 10km Summer Series [Race 3]	45:16	67.93	10km
7 Jul	Burford Bolt	48:51	62.94	10km
16 Jun	Ridgeway Relay - Stage 9 PB	1:26:58	62.24	10.7mi
15 Jun	Woodley parkrun	22:19	67.06	5km
13 Jun	Dinton Pastures 10km Summer Series [Race 2]	43:59	69.30	10km
9 Jun	Hampshire Hoppit Trail Half Marathon	1:45:45	63.09	13.1mi
25 May	Prospect parkrun	22:40	66.03	5km
18 May	Woodley parkrun	21:46	68.76	5km
11 May	Woodley parkrun	21:24	69.94	5km
9 May	Dinton Pastures 10km Summer Series [Race 1]	44:16	68.86	10km
6 May	Shinfield 10K	54:29	55.95	10km
4 May	Hurstbourne 5	38:44	62.99	5mi
28 Apr	Düsseldorf marathon PB	3:23:03	68.90	26.2mi
14 Apr	Woodley 10km & 2.5km	53:30	56.97	10km
7 Apr	Greater Manchester Marathon	3:26:19	67.81	26.2mi
17 Mar	Reading Half Marathon SB	1:34:18	70.76	13.1mi
16 Mar	Woodley parkrun	21:20	70.15	5km
9 Mar	Alice Holt parkrun	22:51	65.50	5km
2 Mar	California Country parkrun	22:11	67.47	5km
24 Feb	Wokingham Half Marathon	1:35:01	70.22	13.1mi
23 Feb	Rushmoor parkrun	21:57	68.18	5km
17 Feb	Bramley 20 SB	2:35:36	67.43	20mi
16 Feb	Higginson parkrun, Marlow	21:53	68.39	5km
26 Jan	Southern XC Championships (Senior Men)	1:08:50	67.98	15km
5 Jan	Woodley parkrun	21:23	69.99	5km
2018		Result	WAVA	Distance
16 Dec	Berkshire Cross Country Championships	52:42	70.16	12km
15 Dec	Dinton Pastures parkrun	22:42	65.93	5km
8 Dec	Woodley parkrun	22:00	68.03	5km
2 Dec	TVXC League - Handy Cross	44:58	54.26	5mi
25 Nov	TVXC League - Sandhurst (Lord Wandsworth College)	43:56	58.96	5.3mi
18 Nov	Berks Bucks & Oxon X-Country championship	46:17	61.83	9.4km
17 Nov	Woodley parkrun	21:16	70.37	5km
12 Nov	Dorney River Run SB	3:47:15	61.56	26.2mi
11 Nov	TVXC League - Datchet	58:44	48.80	5.85mi
10 Nov	Woodley parkrun	21:15	70.43	5km
27 Oct	Beachy Head Marathon	4:15:57	54.66	26.2mi
20 Oct	Dinton Pastures parkrun	22:51	65.50	5km
7 Oct	The Great Clarendon Half Marathon	1:46:17	62.78	13.1mi
30 Sep	Mortimer 10k	58:59	51.68	10km
29 Sep	The Doctor K Cup	22:02	67.93	5km
9 Sep	Farnham Pilgrim Half Marathon	1:52:01	59.56	13.1mi
26 Aug	Englefield 10k	48:27	62.91	10km
9 Aug	Dinton 10K Summer Series Race 4	47:46	63.81	10km
15 Jul	Grant & Stone Wycombe 10K	50:26	60.44	10km
12 Jul	Dinton 10K Summer Series Race 3.	51:38	59.03	10km
14 Jun	Dinton 10K Summer Series Race 2	46:32	64.94	10km
9 Jun	Run Dorney SB	43:06	70.12	10km
26 May	Woodley parkrun	20:46	71.49	5km
20 May	Hook 10	1:13:24	68.08	10mi
19 May	Decathlon 5K SB	20:29	72.47	5km
13 May	Marlow 5 SB	34:32	70.05	5mi
10 May	Dinton 10K Summer Series Race 1.	44:59	67.18	10km
22 Apr	London Marathon	4:07:14	56.08	26.2mi
7 Apr	Ibiza Marathon	3:54:30	59.13	26.2mi
30 Mar	Maidenhead Easter 10 SB	1:12:51	68.59	10mi
11 Mar	Surrey Half Marathon SB	1:35:58	68.91	13.1mi
2017		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:24:49	58.92	10mi
13 Dec	Dinton Challenge	4:11:22	55.16	26.2mi
3 Dec	TVXC League - Handy Cross	44:49	53.97	5mi
2 Dec	Hampshire XC League - Popham	44:31	67.88	10km
19 Nov	Berks Bucks & Oxon X-Country Championships	45:46	62.67	9.5km
12 Nov	TVXC League - Datchet	44:09	64.36	5.85mi
11 Nov	Hampshire XC League - Queen Elizabeth Park	53:03	56.96	10km
22 Oct	Abingdon Marathon	3:55:47	58.81	26.2mi
15 Oct	Tadley Runners 10 SB	1:14:05	67.45	10mi
1 Oct	Reading O2O 10k	43:48	68.99	10km
24 Sep	Mortimer 10k	45:07	66.98	10km
22 Sep	Reading Roadrunners Mile SB	6:22	68.50	1mi
22 Sep	Reading Roadrunners 5K	21:01	70.64	5km
17 Sep	Swallowfield 10K SB	42:27	71.19	10km
3 Sep	Maidenhead Half Marathon	1:35:19	69.38	13.1mi
27 Aug	Headington 5 SB	34:28	70.18	5mi
13 Aug	Burnham Beeches Half Marathon	1:37:36	67.75	13.1mi
10 Aug	Dinton Summer Series (10k)	45:47	66.01	10km
13 Jul	Dinton Summer Series (10k)	44:56	67.25	10km
7 Jul	Dinton Pastures Sundae Challenge	3:54:24	59.15	26.2mi
8 Jun	Dinton Summer Series (10k)	43:21	69.12	10km
27 May	Kent Circuit Marathon	3:43:56	61.37	26.2mi
11 May	Dinton Summer Series (10k)	45:14	66.24	10km
7 May	Woodley 10km	42:52	69.90	10km
8 Apr	Ibiza Marathon SB	3:33:11	64.47	26.2mi
19 Mar	Reading Half Marathon SB	1:33:20	70.23	13.1mi
24 Feb	Palmer Park 5K PB	19:51	74.19	5km
19 Feb	Bramley 20 PB	2:29:24	68.99	20mi
2016		Result	WAVA	Distance
31 Dec	Winter Gut Buster	1:19:27	62.35	10mi
18 Dec	TVXC League - Reading	36:24	65.90	5mi
17 Dec	Woodley parkrun	21:04	69.90	5km
11 Dec	Andy Reading Memorial 10k	42:23	70.69	10km
20 Nov	Valencia Marathon SB	3:23:55	67.40	26.2mi
6 Nov	Marlow Half Marathon	1:38:37	66.46	13.1mi
30 Oct	Ricky Road Run incorporating the Hertfordshire Vets Champs SB	1:11:07	69.65	10mi
16 Oct	Frieth Hilly 10k	47:25	63.19	10km
6 Oct	Midweek Dorney Lake Marathon	3:44:21	61.26	26.2mi
3 Sep	Saturday Night Marathon - Thames Trail Half Marathon	1:49:29	59.87	13.1mi
29 Aug	Reading AC Bank Holiday Mile Festival SB	6:03	71.52	1mi
11 Aug	Dinton Summer Series (10k)	45:09	66.36	10km
14 Jul	Dinton Summer Series (10k)	45:05	66.46	10km
2 Jul	Saturday Night Marathon - Thames Trail Marathon	3:55:45	58.30	26.2mi
25 Jun	Orange United 10k 5k 2.5 Colour run SB	42:00	71.34	10km
20 Jun	SCVAC Western Division - 400m PB	1:10	70.76	400m
20 Jun	SCVAC Western Division - 5000m SB	20:51	70.07	5km
11 Jun	Endure24 - lap 4	41:26	57.42	5mi
11 Jun	Endure24 - lap 6	46:51	50.78	5mi
11 Jun	Endure24 - lap 5	45:11	52.65	5mi
11 Jun	Endure24 - lap 3	39:12	60.69	5mi
11 Jun	Endure24 - lap 1	39:21	60.46	5mi
11 Jun	Endure24 - lap 2	38:28	61.85	5mi
11 Jun	Endure24 - lap 7	50:33	47.06	5mi
9 Jun	Dinton Summer Series (10k)	44:48	66.32	10km
5 Jun	Ollie Johnson Memorial Kintbury 5 SB	34:12	69.56	5mi
22 May	Binfield 10K	43:03	69.01	10km
12 May	Dinton Summer Series (10k)	43:59	67.55	10km
8 May	Woodley 10k	43:25	68.43	10km
2 May	Shinfield 10k	42:12	70.40	10km
24 Apr	London Marathon	3:27:39	65.61	26.2mi
3 Apr	Reading Half Marathon SB	1:33:24	69.57	13.1mi
2 Apr	Tewkesbury parkrun #31	22:04	66.20	5km
21 Feb	Wokingham Half Marathon	1:34:53	68.48	13.1mi
24 Jan	TVXC League - Tadley	45:00	52.87	5mi
17 Jan	TVXC League - Bracknell	45:12	58.04	5.5mi
10 Jan	Woodcote 10k	44:29	66.79	10km
2 Jan	Woodley parkrun	21:21	68.43	5km
2015		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:18:22	62.66	10mi
13 Dec	TVXC League - Metros	49:12	55.30	5.7mi
11 Dec	Reading Roadrunners Bah Humbug Charity Mile	6:06	70.38	1mi
22 Nov	TVXC League - Sandhurst	39:05	60.87	5mi
15 Nov	TVXC League - Datchet	41:46	65.73	5.75mi
31 Oct	Halloween 5 Nite Run	45:00	32.46	5km
25 Oct	Sanlam Bristol Bath Marathon	3:42:10	61.33	26.2mi
4 Oct	Reading O2O 10k	50:16	59.10	10km
4 Oct	Basingstoke Half Marathon	1:45:24	61.65	13.1mi
6 Sep	Maidenhead Half Marathon	1:43:56	62.52	13.1mi
13 Aug	Dinton Summer Series (10k)	46:00	64.59	10km
26 Jul	Down Tow Up Flow Thames Towpath Half Marathon	1:41:31	64.01	13.1mi
19 Jul	Wellington triathlon	22:11 / 50:44 / 23:18	0.00	750metres/15miles/5km
12 Jul	New Forest 10 SB	1:12:08	68.08	10mi
9 Jul	Dinton Summer Series (10k)	44:29	66.79	10km
4 Jul	Runnymede relay - long leg PB	39:41	63.03	5.25mi
27 Jun	Orange United 10k 5k 2.5 Colour run	20:51	70.07	5km
26 Jun	Reading Roadrunners summer charity mile	6:40	64.39	1mi
25 Jun	The Great Barrow Challenge 50k day one PB	5:16:32	55.00	32mi
14 Jun	Endure24 - lap 4	41:13	57.24	5mi
14 Jun	Endure24 - lap 5	41:03	57.48	5mi
14 Jun	Endure24 - lap 7	41:39	56.65	5mi
14 Jun	Endure24 - lap 8	44:01	53.60	5mi
14 Jun	Endure24 - lap 6	42:00	56.18	5mi
13 Jun	Endure24 - lap 3	37:54	62.25	5mi
13 Jun	Endure24 - lap 1	36:43	64.26	5mi
13 Jun	Endure24 - lap 2	37:10	63.48	5mi
11 Jun	Dinton Summer Series (10k)	43:33	67.65	10km
8 Jun	SCVAC Western Division - 1500m PB	5:30	71.76	1500m
8 Jun	SCVAC Western Division - 400m SB	1:11	69.28	400m
7 Jun	Chiltern Chase 10k	43:42	67.42	10km
24 May	Westminster Mile PB	5:56	71.79	1mi
18 May	SCVAC Western Division - 800m PB	2:50	67.81	800m
18 May	SCVAC Western Division - 200m PB	31	75.73	200m
17 May	Royal Berkshire 10K SB	41:59	70.17	10km
14 May	Dinton Summer Series (10k)	44:07	66.78	10km
10 May	Marlow 5	34:38	68.12	5mi
4 May	SCVAC Western Division - 1500m	5:34	70.91	1500m
2 May	Woodley parkrun SB	20:40	70.13	5km
26 Apr	London Marathon SB	3:32:36	63.53	26.2mi
19 Apr	Fairoaks Five SB	34:36	68.19	5mi
5 Apr	Marathon Prep Race	3:01:55	55.68	20mi
28 Mar	Woodley parkrun	21:05	68.74	5km
22 Mar	Reading Half Marathon SB	1:34:19	68.30	13.1mi
21 Feb	Woodley parkrun	21:01	68.96	5km
15 Feb	Bramley 20 SB	2:34:45	65.45	20mi
8 Feb	Wokingham Half Marathon	1:34:27	68.20	13.1mi
1 Feb	TVXC League - Thames Valley Triathletes	40:10	58.74	5mi
18 Jan	TVXC League - Bracknell	45:11	57.58	5.5mi
1 Jan	Woodley parkrun	21:34	67.20	5km
2014		Result	WAVA	Distance
28 Dec	Winter Gut Buster	1:21:29	59.76	10mi
30 Nov	TVXC League - Handy Cross	42:53	55.02	5mi
23 Nov	TVXC League - Sandhurst	39:28	59.78	5mi
16 Nov	Gosport Half Marathon	1:34:50	67.93	13.1mi
9 Nov	TVXC League - Datchet	41:47	65.16	5.75mi
8 Nov	Woodley parkrun SB	20:48	69.68	5km
26 Oct	Ricky Road Run SB	1:13:23	66.35	10mi
19 Oct	Abingdon Marathon	3:45:20	59.94	26.2mi
28 Sep	Mortimer 10k	45:46	64.37	10km
21 Sep	SEAA 6 Stage Relays (Men) PB	25:26	68.78	6km
7 Sep	Maidenhead Half Marathon SB	1:34:08	68.43	13.1mi
17 Aug	Cheddar Gorge Half Marathon	2:24:24	44.61	13.1mi
14 Aug	Dinton Pastures 10k series	45:43	64.44	10km
27 Jul	Down Tow Up Flow Half Marathon	1:40:56	63.82	13.1mi
20 Jul	Grant & Stone Wycombe 10K	46:23	63.52	10km
10 Jul	Dinton Pastures 10k series Race-3 SB	45:09	65.25	10km
6 Jul	Didcot 5 SB	34:27	68.49	5mi
29 Jun	Endure24 Lap 6	45:30	51.85	5mi
29 Jun	Endure24 - lap 4	48:27	48.70	5mi
29 Jun	Endure24 Lap 5	41:50	56.40	5mi
28 Jun	Endure24 - lap 3	40:33	58.18	5mi
28 Jun	Endure24	40:35	58.14	5mi
28 Jun	Endure24 - lap 2	38:49	60.78	5mi
22 Jun	Whitchurch 10k/5k	50:00	58.43	10km
12 Jun	Dinton Pastures 10k series	47:11	61.92	10km
8 Jun	Wargrave 10K	58:06	50.29	10km
24 May	BUPA Westminster Mile SB	8:15	51.23	1mi
11 May	Woodley 10K	52:59	55.14	10km
13 Apr	London Marathon SB	3:43:42	59.86	26.2mi
8 Mar	Woodley parkrun	21:08	68.04	5km
2 Mar	Reading Half Marathon	1:39:21	64.28	13.1mi
9 Feb	Wokingham Half Marathon (CANCELLED)		0.00	13.1mi
2 Feb	TVXC League - Thames Valley Triathletes	38:12	67.55	5.5mi
2013		Result	WAVA	Distance
22 Dec	Portsmouth Coastal Waterside Marathon SB	4:07:22	54.13	26.2mi
3 Nov	Marlow Half Marathon	1:37:08	65.75	13.1mi
31 Oct	Halloween 5 Nite Run	22:56	62.70	5km
29 Sep	Mortimer 10k	43:29	67.19	10km
22 Sep	Swallowfield 10k	44:09	66.18	10km
10 Sep	Green park Individual trial 1.5 mile PB	9:20	71.07	1.5mi
10 Sep	Green park relay 1.5 mile	9:49	67.57	1.5mi
8 Sep	Maidenhead Half Marathon SB	1:34:56	67.27	13.1mi
16 Jul	Bounders Relay	14:18	63.23	2mi
14 Jul	New Forest 10 SB	1:15:08	64.26	10mi
11 Jul	Dinton Pastures 10k series- 3rd	43:25	67.29	10km
6 Jul	Orangeunited	42:46	68.32	10km
22 Jun	Woodley parkrun #38	21:31	66.31	5km
16 Jun	Highdown Dash SB	25:59	66.27	6km
13 Jun	Dinton Pastures 10k series	43:10	67.13	10km
8 Jun	Reading parkrun	20:51	68.43	5km
1 Jun	Woodley parkrun #36	21:00	67.94	5km
26 May	Bayer Newbury 10k	45:01	64.37	10km
25 May	Woodley parkrun #35 SB	20:38	69.15	5km
18 May	Woodley parkrun #34	20:54	68.27	5km
16 May	DINTON PASTURES 5k & 10K Series	43:22	66.82	10km
12 May	Woodley 10K SB	42:45	67.78	10km
6 May	Shinfield 10k	43:12	67.07	10km
4 May	Reading parkrun	21:32	66.26	5km
28 Apr	Fairoaks Five SB	35:45	64.93	5mi
7 Apr	Paris Marathon	4:25:51	49.94	26.2mi
10 Mar	New Forest Festival of Running 20 Miles		0.00	20mi
17 Feb	Bramley 10	1:15:42	63.24	10mi
27 Jan	Barratts Canterbury 10	1:25:40	55.88	10mi
26 Jan	Woodley parkrun #18	23:15	61.37	5km
6 Jan	Cliveden Cross Country PB	47:20	59.08	6mi
2012		Result	WAVA	Distance
30 Dec	Winter Gut Buster	1:20:57	59.14	10mi
23 Dec	TVXC League - Reading	46:48	49.60	5mi
16 Dec	TVXC League - Metros	44:03	60.25	5.7mi
9 Dec	TVXC League - Handy Cross	43:57	52.81	5mi
1 Dec	Hampshire XC League - Popham	46:01	62.97	10km
31 Oct	Halloween 5 Nite Run	21:44	65.65	5km
28 Oct	Great South Run	1:10:59	67.44	10mi
14 Oct	Tadley Runners 10 PB	1:10:05	68.31	10mi
30 Sep	Mortimer 10K	42:43	67.83	10km
16 Sep	Maidenhead Half Marathon SB	1:34:29	67.02	13.1mi
11 Sep	Dinton Pastures 5k	23:02	61.95	5km
9 Sep	Peasemore Festival 5 Mile Challenge	34:56	66.44	5mi
8 Sep	Reading parkrun #152 3rd anniversary	21:27	66.52	5km
1 Sep	Southampton parkrun #9 SB	20:14	70.52	5km
26 Aug	Englefield 10k	47:09	61.45	10km
25 Aug	Reading parkrun #150	30:42	46.48	5km
14 Jul	Reading parkrun	21:18	66.99	5km
23 Jun	Newbury parkrun #21	21:02	67.31	5km
16 Jun	Reading parkrun	21:48	64.95	5km
27 May	Ollie Johnson Memorial Kintbury 5 PB	33:01	69.74	5mi
13 May	Woodley 10K SB	41:22	69.47	10km
12 May	Reading parkrun	32:12	43.97	5km
7 May	Shinfield 10K	41:50	68.70	10km
5 May	Reading parkrun	24:01	58.95	5km
22 Apr	London Marathon SB	3:50:39	57.07	26.2mi
7 Apr	Reading Parkrun #130	21:16	66.57	5km
1 Apr	Reading Half Marathon	1:34:35	66.38	13.1mi
31 Mar	Reading parkrun #129	32:16	43.88	5km
24 Mar	Reading Parkrun #128	21:56	64.55	5km
12 Feb	Bramley 20 SB	2:45:46	59.56	20mi
11 Feb	Reading parkrun	21:13	66.73	5km
4 Feb	Reading parkrun	38:34	36.71	5km
28 Jan	Reading parkrun	37:48	37.46	5km
22 Jan	TVXC League - Bracknell	42:42	53.93	5mi
14 Jan	Reading parkrun #118	20:28	69.18	5km
8 Jan	TVXC League - Tadley	39:56	57.66	5mi
2 Jan	Cliveden XC SB	48:41	56.97	6mi
2011		Result	WAVA	Distance
31 Dec	The Gut Buster - 10M	1:18:04	60.81	10mi
26 Dec	black park parkrun	21:19	66.42	5km
24 Dec	Reading parkrun #115	40:18	35.13	5km
18 Dec	TVXC League - Reading	45:56	50.13	5mi
13 Nov	TVXC League - Datchet	39:46	68.57	5.9mi
12 Nov	Reading parkrun #109	20:51	67.91	5km
6 Nov	Marlow Half Marathon	1:37:17	64.54	13.1mi
30 Oct	TVXC League - Metros	40:48	56.44	5mi
16 Oct	Tadley Runners 10 SB	1:10:33	67.29	10mi
15 Oct	Reading parkrun #105	34:50	40.65	5km
25 Sep	Mortimer 10K SB	42:28	67.68	10km
10 Sep	Reading parkrun #100	21:08	66.99	5km
4 Sep	Maidenhead Half Marathon	1:35:51	65.50	13.1mi
27 Aug	Reading parkrun #98	26:28	53.49	5km
21 Aug	Burnham Beeches Half Marathon	1:39:52	62.87	13.1mi
20 Aug	Reading parkrun #97	21:46	65.05	5km
13 Aug	Reading parkrun #96	20:40	68.51	5km
30 Jul	Reading parkrun	35:29	39.90	5km
23 Jul	Reading parkrun #93	20:32	68.95	5km
16 Jul	Reading parkrun #92	21:22	66.26	5km
9 Jul	Reading parkrun #91 SB	20:32	68.95	5km
18 Jun	Reading parkrun #89	26:40	52.69	5km
11 Jun	Reading parkrun #88	20:58	67.01	5km
28 May	Reading parkrun #86	25:49	54.42	5km
22 May	Edinburgh Marathon SB	3:47:37	57.36	26.2mi
15 May	Woodley 10k	47:27	60.08	10km
14 May	Reading parkrun #84	35:56	39.10	5km
7 May	Reading parkrun	26:55	52.20	5km
2 May	Shinfield 10k	47:27	60.08	10km
30 Apr	Reading parkrun #82	35:48	39.25	5km
29 Apr	Frimley Lodge parkrun (The Wedding parkrun)	26:20	53.35	5km
23 Apr	Reading parkrun #81	36:18	38.70	5km
27 Mar	Kingston Breakfast Run PB	2:02:45	62.78	16mi
20 Mar	Reading Half Marathon SB	1:33:06	66.88	13.1mi
12 Feb	Reading parkrun #71	27:04	51.91	5km
30 Jan	TVXC League - Bracknell	42:40	62.30	5.8mi
23 Jan	TVXC league - Finch Coasters	40:46	56.03	5mi
8 Jan	Reading parkrun #66	27:14	51.59	5km
2 Jan	TVXC league - Reading	43:37	62.01	5.9mi
1 Jan	Reading parkrun #65	29:51	47.07	5km
2010		Result	WAVA	Distance
26 Dec	black park park run	27:54	50.36	5km
18 Dec	Reading parkrun #64 SB	22:32	62.35	5km
4 Dec	Reading parkrun #62	26:45	52.52	5km
28 Nov	TVXC League - Sandhurst	38:43	59.00	5mi
27 Nov	Reading parkrun #61	24:57	56.31	5km
13 Nov	Reading parkrun	26:49	52.39	5km
31 Oct	Halloween 5 Nite Run	23:49	58.99	5km
30 Oct	Reading parkrun	26:30	53.02	5km
3 Oct	Reading O2O 10K SB	46:30	61.30	10km
30 May	Ropley 10k	47:47	59.18	10km
2008		Result	WAVA	Distance
18 May	Woodley 10k SB	48:55	56.89	10km
2 Mar	Reading Half Marathon SB	1:47:42	56.40	13.1mi
2005		Result	WAVA	Distance
6 Mar	Reading Half Marathon SB	1:41:18	58.63	13.1mi
2000		Result	WAVA	Distance
24 Jun	Datchet Dash SB	45:13	58.73	10km
12 Mar	Reading Half Marathon SB	1:38:47	58.86	13.1mi
1993		Result	WAVA	Distance
3 May	Shinfield 10k SB	45:10	58.45	10km
1990		Result	WAVA	Distance
7 May	Shinfield 10k		0.00	10km
1989		Result	WAVA	Distance
18 Jun	Wargrave 10K	44:08	59.82	10km
21 May	The Quantel Littlecote Challenge Hungerford PB	1:28:23	65.59	13.1mi
1 May	Shinfield 10k SB	43:25	60.81	10km
1987		Result	WAVA	Distance
14 Jun	Andover	1:33:01	62.33	13.1mi
24 May	PURTON	1:30:10	64.30	13.1mi
4 May	Shinfield 10k PB	39:15	67.26	10km
26 Apr	Bracknell Half Marathon SB	1:29:17	64.93	13.1mi
5 Apr	Reading Half Marathon	1:34:55	61.08	13.1mi
1986		Result	WAVA	Distance
7 Sep	Courage half marathon SB	1:45:05	55.17	13.1mi
1982		Result	WAVA	Distance
6 Nov	Depot half marathon PB	1:40:06	58.84	13.19mi

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	125	117	145	127	49	0	0	0	0	0	0	0	562
2024	151	151	177	119	64	0	0	0	0	0	0	0	662
2024	0	0	0	14	17	0	0	0	0	0	0	0	31
2023	70	67	67	60	76	102	107	74	74	87	106	111	1001
2023	187	177	158	68	30	93	145	189	173	105	91	118	1534
2023	0	0	9	109	155	199	65	63	30	16	14	0	659
2022	87	63	67	100	106	97	69	82	80	91	66	70	979
2022	4	11	42	44	49	36	105	96	65	110	151	114	825
2022	51	7	79	192	221	213	96	94	179	101	3	23	1261
2021	16	25	22	74	53	43	54	53	38	71	88	109	647
2021	0	0	0	2	2.5	1.6	0	0	0	0	0	0	6.2
2021	261	258	252	303	196	111	200	201	104	171	162	0	2218
2021	0	0	0	53	70	155	48	58	126	126	136	28	799
2021	0	0	0	0	2	0	0	0	0	0	0	0	2
2020	39	23	24	3	22	1	4	31	26	31	52	42	298
2020	0	0	0	0	0	0	0	3.6	4.7	6.4	1.5	2.1	18.3
2020	204	211	194	163	243	275	277	219	193	183	215	223	2601
2020	42	16	64	98	71	0	0	40	330	187	150	136	1134
2019	28	34	40	34	30	45	36	38	29	25	94	49	482
2019	0	0	0	0	0	0	0.9	3.2	0	0	0	0	4.1
2019	129	179	154	128	125	146	160	106	189	172	41	172	1701
2019	93	152	89	111	165	157	202	151	155	90	15	73	1450
2018	11	43	37	45	6	6	23	16	32	49	38	28	332
2018	131	56	155	90	122	164	68	127	176	157	194	67	1508
2018	7	0	0	27	156	181	118	178	248	93	172	152	1332
2017	9	6	3	7	16	16	6	9	4	3	7	2	89
2017	148	138	157	105	148	79	123	148	158	131	123	87	1546
2017	90	49	117	27	144	111	118	127	80	89	96	42	1089
2016	0	1	4	10	7	3	24	0	0	2	3	8	64
2016	3.2	6	2.5	2.3	0	0	0	0	0	0	0	0	14
2016	146	165	162	124	133	124	67	124	142	188	132	107	1614
2016	0	0	0	0	38	0	191	126	83	81	60	197	776
2015	0	0	0	4	0	0	0	0	0	0	0	3	7
2015	1.1	2.4	3.2	1.8	2.2	2.5	2.2	2	3.5	2.1	2.8	2.5	28.3
2015	135	153	142	130	153	158	66	54	66	137	98	115	1406
2015	33	65	155	46	50	37	215	141	73	0	0	12	825
2014	3	0	0	0	0	0	0	0	0	0	0	0	3
2014	77	112	148	104	34	81	113	165	129	103	94	101	1263
2014	161	117	86	65	75	164	95	154	96	0	0	0	1013
2013	0	0	0	0	0	0	0	0	0	0	0	5	5
2013	125	71	52	81	92	122	85	113	116	137	140	101	1236
2013	0	91	163	68	93	46	31	20	0	0	0	0	513
2012	0	0	0	0	0	0	6	0	0	0	0	0	6
2012	130	123	51	97	86	74	128	91	113	87	133	163	1275
2012	0	43	89	0	12	0	18	0	27	15	0	0	203

Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22
0.2mi, 4:31 Walk - General 🚶‍♂️Round the block. 1) 0.21mi - 4:31(21:05/mi) 107/122bpm [2256b/mi] 32cal 58/61rpm 2.85/3.34mph Add a comment 0mi, 17:00 Cross - Stretching Stretching Add a comment 0mi, 11:41 Cross - Strength Hip workout Add a comment 6.5mi, 1:00:31 Run - Steady-State 🏃‍♂️ A good steady hours run. 1) 1mi - 9:43(9:43/mi) 107/132bpm [1040b/mi] 68cal 6.17/6.59mph 2) 1mi - 9:00(9:00/mi) 118/122bpm [1061b/mi] 75cal 6.67/7.03mph 3) 1mi - 9:18(9:18/mi) 117/121bpm [1088b/mi] 69cal 6.45/7.03mph 4) 1mi - 9:39(9:39/mi) 117/126bpm [1128b/mi] 67cal 6.22/6.89mph 5) 1mi - 8:48(8:48/mi) 119/125bpm [1048b/mi] 62cal 6.81/7.18mph 6) 1mi - 9:14(9:14/mi) 121/128bpm [1116b/mi] 65cal 6.5/6.99mph 7) 0.54mi - 4:49(8:53/mi) 121/126bpm [1075b/mi] 33cal 6.76/7.06mph 16th Apr 2024, 9:14pm Autumnleaves wrote: Nice work :) 16th Apr 2024, 9:15pm alpenrose wrote: Nice one :) 16th Apr 2024, 10:45pm Sombrero wrote: Good work. What's the next target? 17th Apr 2024, 2:34am RRR-CAZ 🇬🇧 wrote: Got a few races entered Birmingham half is next then some club champ 10Ks & Frome half in August. Next big one will be New York New York 17th Apr 2024, 11:33am Sombrero wrote: Ah some good ones there, but NYC marathon will be amazing!!! Add a comment 1.6mi, 39:02 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.59mi - 39:02(24:31/mi) 82/162bpm [2011b/mi] 147cal 53/60rpm 2.45/3.84mph 16th Apr 2024, 8:20am Corrah wrote: 👋 Add a comment 1mi, 17:09 Walk - General 🚶‍♂️Morning Brisk Walk 1) 1.01mi - 17:09(16:55/mi) 86/118bpm [1455b/mi] 71cal 63/67rpm 3.55/4.17mph Add a comment	0.2mi, 4:17 Walk - General 🚶‍♂️Round the block. 1) 0.23mi - 4:17(18:48/mi) 55/62bpm [1034b/mi] 5cal 61/65rpm 3.19/3.72mph Add a comment 0mi, 16:00 Cross - Stretching Stretching Add a comment 4.8mi, 1:06:11 Run - Hill Work 🏃‍♂️ First time with club for at least 18 months - ish. Jog to Anderson Ave Hill work @ Anderson Hill jog back to track two times 200 efforts steady back. 1) 1mi - 15:44(15:44/mi) 116/142bpm [1825b/mi] 131cal 3.81/10.96mph 2) 1mi - 14:21(14:22/mi) 111/124bpm [1594b/mi] 91cal 4.18/17.7mph 3) 1mi - 18:14(18:14/mi) 100/122bpm [1824b/mi] 88cal 3.29/14.46mph 4) 1mi - 10:37(10:37/mi) 114/131bpm [1210b/mi] 72cal 5.65/12.21mph 5) 0.82mi - 7:15(8:53/mi) 127/133bpm [1129b/mi] 65cal 6.75/7.08mph 17th Apr 2024, 8:29pm Autumnleaves wrote: Intrigued!! 17th Apr 2024, 11:47pm Sombrero wrote: Ooh nice. Add a comment 1.4mi, 12:45 Run - Commute 🏃‍♂️ To track for RRR session. 1) 1mi - 9:12(9:12/mi) 127/136bpm [1169b/mi] 95cal 6.52/6.91mph 2) 0.38mi - 3:33(9:18/mi) 130/135bpm [1208b/mi] 37cal 6.46/6.97mph Add a comment 0.8mi, 12:01 Walk - General 🚶‍♂️Warm up walk 1) 0.78mi - 12:01(15:24/mi) 85/98bpm [1309b/mi] 48cal 66/90rpm 3.9/6.01mph Add a comment 1.5mi, 42:00 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.54mi - 42:00(27:16/mi) 73/103bpm [1990b/mi] 103cal 54/62rpm 2.2/3.05mph 17th Apr 2024, 8:22am Corrah wrote: Morning 17th Apr 2024, 8:35am RRR-CAZ 🇬🇧 wrote: Morning 😎 Add a comment 1.2mi, 19:50 Walk - General 🚶‍♂️Brisk morning walk. 1) 1.21mi - 19:50(16:26/mi) 87/126bpm [1430b/mi] 83cal 64/71rpm 3.65/5.61mph Add a comment	0.2mi, 3:31 Walk - General 🚶‍♂️Round the block. 1) 0.18mi - 3:31(19:21/mi) 95/99bpm [1839b/mi] 19cal 60/63rpm 3.1/3.53mph Add a comment 0mi, 17:00 Cross - Stretching Stretching Add a comment 7mi, 1:04:30 Run - Medium Long Run 🏃‍♂️ A good steady 7 mile very conscious not to push myself enjoyed the run no stress 😎 1) 1mi - 9:31(9:31/mi) 119/124bpm [1133b/mi] 86cal 6.3/6.8mph 2) 1mi - 9:19(9:19/mi) 129/146bpm [1203b/mi] 95cal 6.44/7.01mph 3) 1mi - 9:09(9:09/mi) 134/143bpm [1225b/mi] 98cal 6.56/6.74mph 4) 1mi - 9:09(9:09/mi) 129/138bpm [1181b/mi] 81cal 6.55/6.93mph 5) 1mi - 9:01(9:01/mi) 125/135bpm [1126b/mi] 67cal 6.66/6.99mph 6) 1mi - 9:20(9:20/mi) 119/132bpm [1110b/mi] 51cal 6.43/6.76mph 7) 1mi - 8:59(8:59/mi) 116/120bpm [1041b/mi] 43cal 6.68/7.18mph 8) 0.01mi - 3(7:08/mi) 117/117bpm [834b/mi] 8.42/6.97mph 18th Apr 2024, 7:44pm Sombrero wrote: Nice consistent miles there. 👏 19th Apr 2024, 12:08am RRR-CAZ 🇬🇧 wrote: Thanks Som 👍 19th Apr 2024, 9:09am Autumnleaves wrote: Sounds good :) Add a comment 0.6mi, 9:26 Walk - General 🚶‍♂️Warm up 1) 0.55mi - 9:26(17:04/mi) 83/94bpm [1417b/mi] 35cal 64/67rpm 3.51/4.05mph Add a comment 2.2mi, 54:04 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 2.23mi - 54:04(24:15/mi) 71/109bpm [1721b/mi] 118cal 55/66rpm 2.47/4.11mph 18th Apr 2024, 7:38am Corrah wrote: Morning 18th Apr 2024, 7:43am RRR-CAZ 🇬🇧 wrote: Morning :-) Add a comment 0.6mi, 10:31 Walk - General 🚶‍♂️Brisk morning walk. 1) 0.64mi - 10:31(16:33/mi) 76/127bpm [1258b/mi] 30cal 64/83rpm 3.63/4.17mph Add a comment	1.9mi, 30:51 Walk - General 🚶‍♂️ Yomping included getting fish ‘N’ chips. 1) 1.86mi - 30:51(16:35/mi) 121/140bpm [2007b/mi] 274cal 64/68rpm 3.62/9.29mph Add a comment 1.6mi, 45:15 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 1.55mi - 45:15(29:07/mi) 104/155bpm [3028b/mi] 269cal 52/62rpm 2.06/4.13mph Add a comment 0.4mi, 9:22 Run - Dog Running 1) 0.43mi - 9:22(21:59/mi) 103/128bpm [2265b/mi] 62cal 2.73/16.11mph Add a comment 0.5mi, 11:16 Walk - General 1) 0.46mi - 11:16(24:21/mi) 75/114bpm [1827b/mi] 32cal 55/98rpm 2.46/9.6mph Add a comment 1.9mi, 51:29 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.91mi - 51:29(27:00/mi) 90/129bpm [2430b/mi] 215cal 52/60rpm 2.22/3.11mph Add a comment 1.3mi, 21:36 Walk - General 🚶‍♂️Brisk walk 1) 1.26mi - 21:36(17:11/mi) 102/138bpm [1752b/mi] 125cal 63/66rpm 3.49/4.34mph Add a comment	0.5mi, 12:50 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 0.47mi - 12:50(27:09/mi) 81/92bpm [2199b/mi] 45cal 53/62rpm 2.21/3.01mph Add a comment 1.3mi, 35:00 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.3mi - 35:00(26:54/mi) 89/106bpm [2394b/mi] 147cal 52/62rpm 2.23/2.98mph Add a comment 0mi, 13:00 Cross - Strength Hip workout. Add a comment 0mi, 1:30:00 Cross - Gardening Mowing and nettle pulling Garden bin now FULL. Add a comment 1.2mi, 11:22 Run - Warm Down 🚶‍♂️Cool down. 1) 1mi - 9:51(9:51/mi) 151/162bpm [1487b/mi] 131cal 6.09/6.91mph 2) 0.17mi - 1:31(8:50/mi) 148/154bpm [1307b/mi] 19cal 6.8/7.1mph Add a comment 3.1mi, 22:58 Run - parkrun 🏃‍♂️ Sunny Hill parkrun. The secret is in the name HILL. At least 7 ups. All tarmac finished 5th and 1st in age category (old git). 1) 1mi - 7:30(7:30/mi) 146/164bpm [1094b/mi] 95cal 8.01/9.39mph 2) 1mi - 7:25(7:25/mi) 144/153bpm [1067b/mi] 92cal 8.1/9.08mph 3) 1mi - 7:20(7:20/mi) 147/165bpm [1078b/mi] 93cal 8.18/9.14mph 4) 0.12mi - 44(6:13/mi) 148/150bpm [919b/mi] 9cal 9.66/9.5mph 20th Apr 2024, 10:11am Sombrero wrote: Nicely done. New parkrun for you? 20th Apr 2024, 11:05am Autumnleaves wrote: Very nice :) 20th Apr 2024, 11:45am RRR-CAZ 🇬🇧 wrote: Yes Som first visit bit of a trek so not likely to go back good event though especially if you like running uphills 😎 20th Apr 2024, 4:12pm chunkywizard wrote: Well done! 20th Apr 2024, 10:27pm alpenrose wrote: Well done Old Git! :) Add a comment 1mi, 20:38 Walk - General 🚶‍♂️Walk to stretch legs after driving. Lovely clear skies wind a tad chilly. 1) 0.98mi - 20:38(21:03/mi) 101/107bpm [2125b/mi] 117cal 59/65rpm 2.85/4.01mph Add a comment	0mi, 20:00 Cross - Stretching Stretching Add a comment 1.1mi, 21:31 Walk - General 🚶‍♂️Cool down. 1) 1.06mi - 21:31(20:13/mi) 82/124bpm [1657b/mi] 78cal 58/63rpm 2.97/3.76mph Add a comment 11.5mi, 1:42:32 Run - Long Run 🏃‍♂️ Long run Mile 1 easy miles 2,3,4 Steady miles 5,6,7 effort miles 8,9,10 steady mile 11 & 1/2 Easy. Quite enjoyed this 😎. 1) 1mi - 10:35(10:35/mi) 125/134bpm [1322b/mi] 107cal 5.67/6.55mph 2) 1mi - 8:56(8:56/mi) 131/136bpm [1170b/mi] 94cal 6.72/7.33mph 3) 1mi - 8:59(8:59/mi) 154/190bpm [1384b/mi] 118cal 6.68/7.81mph 4) 1mi - 8:58(8:58/mi) 182/193bpm [1632b/mi] 149cal 6.69/7.28mph 5) 1mi - 8:17(8:17/mi) 168/189bpm [1392b/mi] 116cal 7.24/8.08mph 6) 1mi - 7:46(7:46/mi) 139/142bpm [1079b/mi] 50cal 7.73/8.22mph 7) 1mi - 7:52(7:52/mi) 139/142bpm [1094b/mi] 51cal 7.62/7.93mph 8) 1mi - 8:51(8:51/mi) 134/159bpm [1186b/mi] 41cal 6.78/7.76mph 9) 1mi - 8:44(8:44/mi) 127/131bpm [1110b/mi] 28cal 6.87/7.33mph 10) 1mi - 8:59(8:59/mi) 130/134bpm [1169b/mi] 35cal 6.67/7.26mph 11) 1mi - 9:39(9:39/mi) 123/129bpm [1188b/mi] 28cal 6.21/6.87mph 12) 0.5mi - 4:55(9:49/mi) 121/124bpm [1188b/mi] 14cal 6.11/6.68mph 21st Apr 2024, 3:40pm Lip Gloss wrote: Nice run 21st Apr 2024, 5:33pm Autumnleaves wrote: Nice work :) 21st Apr 2024, 7:47pm alpenrose wrote: Good work! :) 21st Apr 2024, 8:14pm Sombrero wrote: Very nicely done. Add a comment 3.3mi, 1:01:53 Walk - General Marshalling junior parkrun 1) 3.3mi - 1:01:53(18:44/mi) 92/106bpm [1723b/mi] 270cal 61/66rpm 3.2/4.19mph 21st Apr 2024, 3:42pm Corrah wrote: Good stuff :) Add a comment	0.7mi, 12:02 Walk - General 🚶‍♂️Brisk walk. 1) 0.72mi - 12:02(16:43/mi) 85/108bpm [1421b/mi] 49cal 64/69rpm 3.59/4.44mph Add a comment 0.2mi, 4:10 Walk - General 🚶‍♂️Round the block. 1) 0.19mi - 4:10(21:54/mi) 90/95bpm [1971b/mi] 19cal 62/71rpm 2.74/3.59mph Add a comment 0mi, 12:00 Cross - Strength Hip workout Add a comment 2.1mi, 54:01 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.12mi - 54:01(25:29/mi) 90/128bpm [2294b/mi] 226cal 59/111rpm 2.35/4.32mph Add a comment
Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28	Mon 29th Apr Apr 29
0.6mi, 9:38 Walk - General 🚶‍♂️Brisk walk. 1) 0.57mi - 9:38(16:47/mi) 93/135bpm [1561b/mi] 49cal 65/71rpm 3.57/4.44mph Add a comment 2mi, 59:15 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.01mi - 59:15(29:31/mi) 104/141bpm [3070b/mi] 342cal 57/69rpm 2.03/4.28mph Add a comment 0mi, 20:00 Cross - Stretching Stretching Add a comment 6.7mi, 1:01:30 Run - Steady-State 🏃‍♂️ Morning run 1) 1mi - 9:54(9:54/mi) 116/144bpm [1149b/mi] 84cal 6.06/6.59mph 2) 1mi - 9:22(9:22/mi) 115/127bpm [1078b/mi] 70cal 6.4/6.93mph 3) 1mi - 9:07(9:07/mi) 116/123bpm [1058b/mi] 66cal 6.58/7.24mph 4) 1mi - 8:59(8:59/mi) 116/133bpm [1043b/mi] 60cal 6.68/7.1mph 5) 1mi - 8:51(8:51/mi) 120/131bpm [1061b/mi] 64cal 6.78/7.2mph 6) 1mi - 9:01(9:01/mi) 116/120bpm [1047b/mi] 55cal 6.65/7.1mph 7) 0.7mi - 6:15(8:57/mi) 116/119bpm [1039b/mi] 37cal 6.7/6.95mph 23rd Apr 2024, 7:47am Corrah wrote: Morning :) 23rd Apr 2024, 8:53am Autumnleaves wrote: Nice work 23rd Apr 2024, 9:13am alpenrose wrote: Well done! :) 23rd Apr 2024, 9:53am Rosehip wrote: nice hour :) Add a comment	0.9mi, 14:53 Walk - General 🚶‍♂️Night brisk walk. 1) 0.91mi - 14:53(16:19/mi) 81/117bpm [1321b/mi] 51cal 65/68rpm 3.68/4.53mph Add a comment 0.2mi, 4:00 Walk - General 🚶‍♂️Round the block. 1) 0.18mi - 4:00(22:20/mi) 101/108bpm [2256b/mi] 24cal 64/79rpm 2.69/4.11mph Add a comment 2.3mi, 1:08:04 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.28mi - 1:08:04(29:53/mi) 94/136bpm [2808b/mi] 308cal 56/66rpm 2.01/4.86mph Add a comment 0mi, 22:40 Cross - Stretching Stretching Add a comment 0mi, 14:00 Cross - Strength Hip workout Add a comment 0.7mi, 11:24 Walk - General 🚶‍♂️Cool down. 1) 0.69mi - 11:24(16:35/mi) 85/122bpm [1409b/mi] 46cal 63/67rpm 3.62/4.55mph Add a comment 5.5mi, 48:22 Run - Steady-State 🏃‍♂️ 1) 1mi - 9:19(9:19/mi) 122/136bpm [1136b/mi] 88cal 6.44/7.16mph 2) 1mi - 9:10(9:10/mi) 111/119bpm [1018b/mi] 62cal 6.54/7.24mph 3) 1mi - 8:49(8:49/mi) 117/129bpm [1031b/mi] 65cal 6.81/7.35mph 4) 1mi - 8:56(8:56/mi) 119/127bpm [1063b/mi] 66cal 6.72/7.56mph 5) 1mi - 8:24(8:24/mi) 118/124bpm [990b/mi] 56cal 7.15/7.49mph 6) 0.45mi - 3:45(8:18/mi) 121/124bpm [1004b/mi] 27cal 7.23/7.39mph 24th Apr 2024, 11:31am Autumnleaves wrote: Nice miles :) 24th Apr 2024, 11:43am Corrah wrote: Good stuff 24th Apr 2024, 12:15pm Sombrero wrote: Top banana Add a comment	0.9mi, 14:11 Walk - General 🚶‍♂️Brisk night walk. 1) 0.87mi - 14:11(16:18/mi) 84/136bpm [1370b/mi] 55cal 65/89rpm 3.68/5.99mph Add a comment 2.6mi, 1:09:19 Walk - Dog Walking 🦮🚶‍♂️ 1) 2.55mi - 1:09:19(27:13/mi) 84/111bpm [2286b/mi] 251cal 57/70rpm 2.21/4.68mph Add a comment 0mi, 27:00 Cross - Stretching Stretching Add a comment 4.8mi, 42:32 Run - Steady-State 🏃‍♂️ A nice short morning run best morning of the week weather wise even spotted the 🌞 1) 1mi - 9:31(9:31/mi) 128/137bpm [1217b/mi] 100cal 6.31/7.03mph 2) 1mi - 9:01(9:01/mi) 124/144bpm [1118b/mi] 80cal 6.65/7.24mph 3) 1mi - 8:33(8:33/mi) 126/160bpm [1078b/mi] 75cal 7.01/7.66mph 4) 1mi - 8:34(8:34/mi) 136/148bpm [1165b/mi] 92cal 7/7.74mph 5) 0.8mi - 6:53(8:33/mi) 135/143bpm [1154b/mi] 70cal 7.02/8.31mph 25th Apr 2024, 7:38am Corrah wrote: Morning, good stuff 👍 25th Apr 2024, 8:12am Autumnleaves wrote: Good morning :) 25th Apr 2024, 8:37am Rosehip wrote: :) 25th Apr 2024, 9:27am Sombrero wrote: Nice miles Add a comment	1mi, 16:06 Walk - General 🚶‍♂️ 1) 0.96mi - 16:06(16:50/mi) 88/102bpm [1482b/mi] 69cal 64/90rpm 3.56/21.46mph Add a comment 0.7mi, 12:08 Walk - General 1) 0.71mi - 12:08(17:02/mi) 90/137bpm [1534b/mi] 58cal 65/95rpm 3.52/6.51mph Add a comment 2.3mi, 1:01:37 Walk - Dog Walking 🐕🚶‍♂️ 1) 2.26mi - 1:01:37(27:14/mi) 80/137bpm [2179b/mi] 197cal 58/101rpm 2.2/4.42mph Add a comment	1.2mi, 25:43 Walk - General 🚶‍♂️Walk back to car ⚽️ Won 3-2 V Blackpool. 1) 1.19mi - 25:43(21:38/mi) 83/106bpm [1796b/mi] 95cal 55/61rpm 2.77/3.17mph Add a comment 1mi, 20:07 Walk - General 🚶‍♂️Walk to the MadStad 1) 0.97mi - 20:07(20:42/mi) 78/90bpm [1615b/mi] 64cal 57/62rpm 2.9/3.78mph Add a comment 0.9mi, 17:16 Walk - General Walk after helping close down parkrun 1) 0.94mi - 17:16(18:19/mi) 76/88bpm [1392b/mi] 51cal 62/122rpm 3.28/3.95mph Add a comment 0.9mi, 8:28 Run - Warm Down 🏃‍♂️Chatty cool down with Nicky 🏃‍♀️ 1) 0.88mi - 8:28(9:41/mi) 150/159bpm [1452b/mi] 112cal 6.2/6.87mph Add a comment 3.1mi, 22:16 Run - parkrun 🏃‍♂️ Woodley parkrun 200th Woodley parkrun 600 laps 😎 1) 1mi - 7:18(7:18/mi) 107/126bpm [781b/mi] 52cal 8.22/8.75mph 2) 1mi - 7:11(7:11/mi) 138/154bpm [992b/mi] 85cal 8.35/8.72mph 3) 1mi - 7:08(7:08/mi) 148/179bpm [1056b/mi] 92cal 8.41/8.72mph 4) 0.1mi - 38(6:26/mi) 149/150bpm [959b/mi] 8cal 9.33/9.68mph 27th Apr 2024, 10:29am Autumnleaves wrote: Great running :) 27th Apr 2024, 10:38am Rosehip wrote: nice one :) 27th Apr 2024, 11:28am Sombrero wrote: Ooh speedy 27th Apr 2024, 12:26pm chunkywizard wrote: Well done on the double ton! 27th Apr 2024, 4:40pm RRR-CAZ 🇬🇧 wrote: Thanks 👍 27th Apr 2024, 8:33pm alpenrose wrote: Well done, and you ran like the wind! :) Add a comment 0.8mi, 14:33 Walk - General 🚶‍♂️Walk to parkrun. 1) 0.84mi - 14:33(17:20/mi) 80/103bpm [1386b/mi] 48cal 63/94rpm 3.46/5.3mph Add a comment	1.2mi, 33:24 Walk - Dog Walking 🐕🚶‍♀️🚶‍♀️🚶‍♂️ 1) 1.21mi - 33:24(27:34/mi) 135/159bpm [3723b/mi] 370cal 52/62rpm 2.18/3.07mph Add a comment 0.3mi, 5:16 Walk - General 🚶‍♂️Short cool down naff weather 1) 0.29mi - 5:16(17:51/mi) 93/121bpm [1660b/mi] 28cal 63/88rpm 3.36/3.95mph Add a comment 11mi, 1:37:11 Run - Long Run 🏃‍♂️ Nasty weather at start cold & windy with drizzle the weather did improve as the run went on. 1 mile easy then tried alternate miles steady/hard to finish with 1 mile easy. 1) 1mi - 10:10(10:10/mi) 133/170bpm [1353b/mi] 114cal 5.9/7.01mph 2) 1mi - 9:03(9:03/mi) 135/141bpm [1223b/mi] 102cal 6.62/6.89mph 3) 1mi - 7:41(7:41/mi) 141/146bpm [1083b/mi] 92cal 7.81/8.37mph 4) 1mi - 9:04(9:04/mi) 147/155bpm [1333b/mi] 114cal 6.62/8.01mph 5) 1mi - 8:01(8:01/mi) 131/150bpm [1050b/mi] 64cal 7.48/7.95mph 6) 1mi - 8:59(8:59/mi) 127/134bpm [1141b/mi] 56cal 6.68/7.43mph 7) 1mi - 7:53(7:53/mi) 132/140bpm [1040b/mi] 62cal 7.62/8.01mph 8) 1mi - 8:58(8:58/mi) 127/139bpm [1139b/mi] 55cal 6.69/7.6mph 9) 1mi - 8:21(8:21/mi) 134/144bpm [1120b/mi] 70cal 7.18/7.91mph 10) 1mi - 9:00(9:00/mi) 127/139bpm [1142b/mi] 52cal 6.67/7.39mph 11) 1mi - 9:48(9:48/mi) 119/127bpm [1167b/mi] 34cal 6.12/6.8mph 12) 0.02mi - 13(8:55/mi) 120/121bpm [1070b/mi] 6.73/6.24mph 28th Apr 2024, 6:08pm Corrah wrote: Great session 👍 28th Apr 2024, 8:33pm Autumnleaves wrote: Nice work :) 29th Apr 2024, 7:10am Rosehip wrote: excellent :) sounds like hard work! 29th Apr 2024, 7:55am alpenrose wrote: Good work :) Add a comment 0.7mi, 10:43 Walk - General 🚶‍♂️Warm up walk cold wet & windy 1) 0.67mi - 10:43(16:00/mi) 96/112bpm [1537b/mi] 59cal 65/71rpm 3.75/4.44mph Add a comment 2.6mi, 49:10 Walk - General 🚶‍♂️ Junior parkrun marshalling wet and cold the wind was 🥶 1) 2.62mi - 49:10(18:47/mi) 81/89bpm [1522b/mi] 166cal 60/66rpm 3.19/19.31mph Add a comment	0mi, 14:00 Cross - Strength Hip workout Add a comment 2.4mi, 1:08:01 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ 1) 2.44mi - 1:08:01(27:53/mi) 100/152bpm [2789b/mi] 346cal 51/65rpm 2.15/3.32mph Add a comment 0.2mi, 4:09 Walk - General 🚶‍♂️Round the block. 1) 0.21mi - 4:09(19:40/mi) 93/100bpm [1829b/mi] 22cal 61/64rpm 3.05/6.39mph Add a comment
Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5	Mon 6th May May 6
0.8mi, 14:46 Walk - General 🚶‍♂️Cool down 1) 0.83mi - 14:46(17:49/mi) 94/129bpm [1675b/mi] 76cal 60/65rpm 3.37/4.34mph Add a comment 0.4mi, 3:31 Run - Strides 🏃‍♂️ 10 X strides on half a football pitch. 1) 0.41mi - 3:31(8:36/mi) 127/150bpm [1093b/mi] 37cal 6.97/11.98mph Add a comment 4.4mi, 37:33 Run - Steady-State 🏃‍♂️ Ran at what I felt was comfortable without pushing. Decent weather AT LAST running shades worn 😎 1) 1mi - 8:31(8:31/mi) 131/140bpm [1115b/mi] 94cal 7.05/7.53mph 2) 1mi - 8:35(8:35/mi) 121/132bpm [1039b/mi] 73cal 6.99/7.22mph 3) 1mi - 8:35(8:35/mi) 122/132bpm [1048b/mi] 71cal 6.99/8.18mph 4) 1mi - 8:33(8:33/mi) 128/135bpm [1095b/mi] 78cal 7.01/8.25mph 5) 0.4mi - 3:18(8:12/mi) 125/130bpm [1025b/mi] 26cal 7.32/8.25mph 30th Apr 2024, 7:36pm Sombrero wrote: Nice miles. :-) Nice consistency too! 30th Apr 2024, 9:01pm Rosehip wrote: tidy :) 30th Apr 2024, 9:04pm Autumnleaves wrote: That's very neat! Add a comment 0.7mi, 11:24 Walk - General 🚶‍♂️Warm up 1) 0.7mi - 11:24(16:23/mi) 103/135bpm [1688b/mi] 72cal 64/90rpm 3.66/5.63mph Add a comment 0.2mi, 3:35 Walk - General 🚶‍♂️Round the block. 1) 0.2mi - 3:35(17:49/mi) 86/126bpm [1533b/mi] 16cal 60/64rpm 3.37/3.97mph Add a comment 1.6mi, 42:15 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.6mi - 42:15(26:28/mi) 84/159bpm [2223b/mi] 157cal 53/66rpm 2.27/3.3mph Add a comment	1.5mi, 15:09 Run - Easy 🏃‍♂️ Easy 1) 1mi - 10:19(10:19/mi) 141/153bpm [1454b/mi] 128cal 5.82/6.93mph 2) 0.51mi - 4:51(9:33/mi) 122/149bpm [1165b/mi] 40cal 6.28/6.55mph Add a comment 0mi, 10:00 Cross - Stretching Stretching with group. Add a comment 4.3mi, 42:43 Run - Track Session 🏃‍♂️ Track session some short stuff then finished with 2 mile (8 laps) effort. Cool down across the midfield then 3 laps. 1) 1mi - 12:42(12:42/mi) 102/126bpm [1296b/mi] 84cal 4.72/13.63mph 2) 0.07mi - 3:09(43:53/mi) 89/122bpm [3905b/mi] 15cal 1.37/5.68mph 3) 0.02mi - 18(12:03/mi) 69/82bpm [831b/mi] 4.98/8.33mph 4) 1mi - 6:44(6:44/mi) 120/135bpm [808b/mi] 59cal 8.91/9.27mph 5) 1mi - 6:35(6:35/mi) 125/132bpm [822b/mi] 61cal 9.12/9.46mph 6) 0.18mi - 1:07(6:15/mi) 127/130bpm [794b/mi] 10cal 9.6/9.87mph 7) 1mi - 11:37(11:37/mi) 126/151bpm [1464b/mi] 107cal 5.16/9.85mph 8) 0.06mi - 32(8:48/mi) 137/141bpm [1206b/mi] 5cal 6.81/7.03mph 1st May 2024, 8:08pm Autumnleaves wrote: Intriguing track session! 1st May 2024, 8:32pm Sombrero wrote: Some rapid ting there!!! 1st May 2024, 9:32pm Rosehip wrote: looks interesting - with some speedy bits :) - elevation looks interesting for a track 1st May 2024, 10:14pm RRR-CAZ 🇬🇧 wrote: No idea RH the track is flat 🤷‍♂️ Add a comment 1.2mi, 28:13 Run - Warm Up Warm up lots of stuff in warm up done standing still, with general chat for new peeps. 1) 1mi - 23:38(23:38/mi) 100/163bpm [2364b/mi] 141cal 2.54/7.24mph 2) 0.19mi - 4:35(23:44/mi) 90/124bpm [2135b/mi] 21cal 2.53/8.62mph Add a comment 1.6mi, 15:57 Run - Commute 🏃‍♂️ Easy to track surprisingly muggy. 1) 1mi - 9:47(9:47/mi) 122/132bpm [1193b/mi] 95cal 6.14/6.74mph 2) 0.6mi - 6:10(10:13/mi) 122/128bpm [1246b/mi] 56cal 5.87/6.55mph Add a comment 0.7mi, 12:04 Walk - General 🚶‍♂️Warm up. 1) 0.69mi - 12:04(17:23/mi) 87/97bpm [1512b/mi] 53cal 62/66rpm 3.45/5.28mph Add a comment 0.2mi, 4:09 Walk - General 🚶‍♂️Round the block. 1) 0.22mi - 4:09(18:50/mi) 91/99bpm [1714b/mi] 20cal 61/64rpm 3.19/3.8mph Add a comment	0.6mi, 9:42 Walk - General 🚶‍♂️Cool down 1) 0.58mi - 9:42(16:36/mi) 81/113bpm [1344b/mi] 34cal 64/69rpm 3.62/4.3mph Add a comment 4.4mi, 40:06 Run - Steady-State 🏃‍♂️ Steady legs weary from last night’s track session. 1) 1mi - 9:10(9:10/mi) 133/164bpm [1220b/mi] 103cal 6.54/7.03mph 2) 1mi - 9:12(9:12/mi) 152/181bpm [1398b/mi] 118cal 6.52/7.12mph 3) 1mi - 9:03(9:03/mi) 121/136bpm [1094b/mi] 57cal 6.63/6.95mph 4) 1mi - 9:24(9:24/mi) 114/123bpm [1071b/mi] 45cal 6.38/7.26mph 5) 0.36mi - 3:17(9:12/mi) 119/124bpm [1095b/mi] 19cal 6.52/6.62mph 2nd May 2024, 9:19pm Autumnleaves wrote: Nice :) 2nd May 2024, 10:00pm Rosehip wrote: well done :) 2nd May 2024, 10:01pm Sombrero wrote: I could have put the same notes on mine! Nicely done :-) Add a comment 0.7mi, 12:01 Walk - General 🚶‍♂️Warm up 1) 0.72mi - 12:01(16:37/mi) 95/129bpm [1579b/mi] 63cal 63/69rpm 3.61/4.42mph Add a comment 1.9mi, 51:26 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ Included voting for local elections. 1) 1.92mi - 51:26(26:50/mi) 103/154bpm [2764b/mi] 306cal 52/60rpm 2.24/3.15mph 2nd May 2024, 10:04pm Sombrero wrote: Excellent :-) Add a comment 0mi, 15:39 Cross - Strength Hip workout Add a comment 0.2mi, 4:20 Walk - General 🚶‍♂️Round the block. 1) 0.22mi - 4:20(19:27/mi) 71/93bpm [1381b/mi] 11cal 60/62rpm 3.08/3.55mph Add a comment	1.7mi, 47:11 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Arrived in Shirley (Birmingham) first job was to walk Cairo. Found a nice bar two doors from where we are staying popped in for a 🍺 would have been rude not to 😉 1) 1.74mi - 47:11(27:06/mi) 102/129bpm [2764b/mi] 255cal 53/100rpm 2.21/5.24mph Add a comment 0.6mi, 11:05 Walk - General 🚶‍♂️ Brisk walk slightly interrupted when I bumped into Tony L. 1) 0.64mi - 11:05(17:14/mi) 79/115bpm [1361b/mi] 37cal 63/67rpm 3.48/4.09mph Add a comment	1.2mi, 36:51 Walk - Dog Walking 🐕🚶‍♂️ 1) 1.17mi - 36:51(31:35/mi) 99/135bpm [3127b/mi] 196cal 55/65rpm 1.9/4.15mph Add a comment 0.5mi, 15:20 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Walk up the road for lunch the pub was closer than I thought + return after a rainbow lasagne 1) 0.47mi - 15:20(32:37/mi) 112/144bpm [3652b/mi] 122cal 51/60rpm 1.84/3.17mph Add a comment 0mi, 12:00 Cross - Stretching Stretching Add a comment 2.1mi, 42:49 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️ Got changed then walked course to find pinktinkrrr & Cairo completed course with them. We then visited cafe sausage sandwiches with coffee then stroll back to car did cross the road to get a second conquercise zone. 1) 2.07mi - 42:49(20:38/mi) 93/138bpm [1919b/mi] 206cal 57/66rpm 2.91/4.26mph Add a comment 0.5mi, 4:58 Run - Warm Down 🏃‍♂️ Cool down The Sun was out by now nice 😊 1) 0.49mi - 4:58(10:05/mi) 150/162bpm [1513b/mi] 65cal 5.95/6.47mph Add a comment 3.1mi, 22:41 Run - parkrun 🏃‍♂️ Brueton parkrun Busy lots of runners going both ways on path at times a slope to climb 3 times. 1) 1mi - 7:28(7:28/mi) 137/145bpm [1024b/mi] 87cal 8.03/8.66mph 2) 1mi - 7:30(7:30/mi) 143/146bpm [1072b/mi] 93cal 8/8.56mph 3) 1mi - 7:09(7:09/mi) 146/190bpm [1045b/mi] 88cal 8.38/8.87mph 4) 0.09mi - 33(6:22/mi) 170/189bpm [1083b/mi] 8cal 9.42/9.41mph 4th May 2024, 10:25am Sombrero wrote: Oooh not heard of that one. Well ran. 4th May 2024, 12:17pm chunkywizard wrote: Nicely done! 4th May 2024, 5:41pm Autumnleaves wrote: Sounds a bit of a challenge! 4th May 2024, 8:39pm alpenrose wrote: Nice one! :) Add a comment 1.1mi, 10:58 Run - Warm Up 🏃‍♂️ Warm up jog a few drills & strides as well 1) 1mi - 9:51(9:51/mi) 134/147bpm [1319b/mi] 112cal 6.09/8.5mph 2) 0.13mi - 1:07(8:27/mi) 139/142bpm [1175b/mi] 13cal 7.1/7.26mph Add a comment 0.6mi, 18:54 Walk - Dog Walking 🐕🚶‍♀️🚶‍♂️Walk to parkrun start area. 1) 0.64mi - 18:54(29:40/mi) 96/127bpm [2849b/mi] 99cal 54/60rpm 2.02/2.96mph Add a comment	1.5mi, 37:35 Walk - General 🦮🚶‍♀️🚶‍♂️Stroll back to car 1) 1.48mi - 37:35(25:24/mi) 92/107bpm [2337b/mi] 176cal 54/65rpm 2.36/3.28mph Add a comment 13.2mi, 1:43:51 Run - Race 🏃‍♂️ Enjoyed the race a little surprised how much up & downs there was. Last few miles I was going forwards which helped keep me going. A little disappointed with the start organisation for baggage and toilets just a complete lack of signage on where it was ok once found. I have sent feed back. 25th in age group out of 205 pleased with this. 1) 1mi - 7:45(7:45/mi) 135/148bpm [1047b/mi] 91cal 7.74/8.47mph 2) 1mi - 7:49(7:49/mi) 131/141bpm [1023b/mi] 83cal 7.68/8.12mph 3) 1mi - 8:17(8:17/mi) 132/144bpm [1093b/mi] 86cal 7.25/7.85mph 4) 1mi - 7:41(7:41/mi) 133/142bpm [1022b/mi] 77cal 7.81/8.39mph 5) 1mi - 7:44(7:44/mi) 132/137bpm [1020b/mi] 71cal 7.76/8.35mph 6) 1mi - 8:03(8:03/mi) 133/136bpm [1071b/mi] 75cal 7.45/7.83mph 7) 1mi - 7:58(7:58/mi) 134/138bpm [1068b/mi] 73cal 7.53/8.1mph 8) 1mi - 8:10(8:10/mi) 137/141bpm [1120b/mi] 81cal 7.34/7.97mph 9) 1mi - 7:38(7:38/mi) 135/140bpm [1031b/mi] 65cal 7.86/8.56mph 10) 1mi - 7:48(7:48/mi) 136/139bpm [1062b/mi] 70cal 7.68/7.91mph 11) 1mi - 7:55(7:55/mi) 139/142bpm [1101b/mi] 76cal 7.57/8.14mph 12) 1mi - 7:51(7:51/mi) 139/142bpm [1092b/mi] 75cal 7.64/8.06mph 13) 1mi - 7:28(7:28/mi) 141/146bpm [1052b/mi] 75cal 8.04/8.35mph 14) 0.24mi - 1:43(7:17/mi) 147/149bpm [1071b/mi] 19cal 8.24/9.35mph 5th May 2024, 3:42pm Autumnleaves wrote: That looks very good :) 5th May 2024, 5:11pm Rosehip wrote: Agrees with AL :) 5th May 2024, 5:13pm Sombrero wrote: Excellent work! Top banana 5th May 2024, 5:42pm chunkywizard wrote: Well done! 5th May 2024, 9:46pm alpenrose wrote: Great work, well done! :) 6th May 2024, 6:22am TeeBee wrote: Great work Caz! Add a comment 2.1mi, 45:19 Walk - General 🦮🚶‍♀️🚶‍♂️ Car parked walk to start area. 1) 2.08mi - 45:19(21:45/mi) 86/159bpm [1871b/mi] 183cal 55/65rpm 2.76/5.63mph Add a comment	1.5mi, 48:08 Walk - Dog Walking 🐕🚶‍♂️ 1) 1.51mi - 48:08(31:53/mi) 83/137bpm [2646b/mi] 177cal 55/62rpm 1.88/3.32mph Add a comment 1.7mi, 34:00 Walk - General 🚶‍♂️Walk back to start/finish area. 1) 1.72mi - 34:00(19:47/mi) 82/103bpm [1622b/mi] 123cal 60/91rpm 3.03/4.49mph Add a comment 1.9mi, 36:29 Walk - General 🚶‍♂️Walk to marshal point for Shinfield 10K. 1) 1.9mi - 36:29(19:12/mi) 94/106bpm [1805b/mi] 180cal 60/66rpm 3.13/4.91mph Add a comment
Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12	Mon 13th May May 13
0mi, 14:17 Cross - Stretching Stretching Add a comment 0mi, 14:05 Cross - Strength Hip workout Add a comment 0.6mi, 10:40 Walk - General 🚶‍♂️Cool down. 1) 0.58mi - 10:40(18:29/mi) 88/124bpm [1626b/mi] 50cal 60/66rpm 3.25/3.88mph Add a comment 6.6mi, 1:00:25 Run - Steady-State 🏃‍♂️ A steady comfortable hour. 1) 1mi - 9:09(9:09/mi) 127/135bpm [1162b/mi] 99cal 6.56/7.22mph 2) 1mi - 9:19(9:19/mi) 131/137bpm [1221b/mi] 101cal 6.44/7.06mph 3) 1mi - 9:08(9:08/mi) 119/136bpm [1088b/mi] 68cal 6.57/7.08mph 4) 1mi - 9:12(9:12/mi) 118/128bpm [1085b/mi] 62cal 6.53/7.01mph 5) 1mi - 9:20(9:20/mi) 119/128bpm [1111b/mi] 63cal 6.43/7.18mph 6) 1mi - 9:03(9:03/mi) 119/126bpm [1078b/mi] 59cal 6.63/7.03mph 7) 0.61mi - 5:14(8:33/mi) 120/126bpm [1025b/mi] 34cal 7.02/7.37mph 7th May 2024, 9:42pm Autumnleaves wrote: Nice pacing! Add a comment 0.8mi, 13:26 Walk - General 🚶‍♂️ Warm up. 1) 0.81mi - 13:26(16:41/mi) 87/94bpm [1451b/mi] 59cal 62/68rpm 3.6/4.47mph Add a comment 2.6mi, 1:16:49 Walk - Dog Walking 🐕🚶‍♂️ Warmer today 🌞 1) 2.6mi - 1:16:49(29:34/mi) 87/131bpm [2572b/mi] 304cal 57/94rpm 2.03/4.11mph Add a comment	1.5mi, 14:15 Run - Recovery Run 🏃‍♂️ Recovery run after track session. 1) 1mi - 9:57(9:57/mi) 119/125bpm [1184b/mi] 94cal 6.03/6.89mph 2) 0.46mi - 4:18(9:17/mi) 118/122bpm [1096b/mi] 37cal 6.46/7.01mph Add a comment 4.4mi, 33:17 Run - Track Session 🏃‍♂️ 5 X 1K with 200 easy and 1 minute walk recovery. 1) 1mi - 7:43(7:43/mi) 131/146bpm [1011b/mi] 86cal 7.77/9.31mph 2) 1mi - 7:26(7:26/mi) 129/139bpm [958b/mi] 78cal 8.08/10.21mph 3) 1mi - 7:36(7:36/mi) 125/135bpm [950b/mi] 69cal 7.89/10.14mph 4) 1mi - 7:39(7:39/mi) 130/141bpm [995b/mi] 75cal 7.84/10.1mph 5) 0.36mi - 2:53(8:00/mi) 105/128bpm [840b/mi] 12cal 7.5/9.71mph 8th May 2024, 7:50pm Autumnleaves wrote: Looks good! 8th May 2024, 9:45pm Sombrero wrote: Nice pace. Looks a good one. :-) Add a comment 1mi, 21:03 Run - Warm Up 🏃‍♂️ Warm up with drills inc some stuff done standing still. 1) 1mi - 15:46(15:46/mi) 119/147bpm [1877b/mi] 147cal 3.81/13.65mph 2) 0.03mi - 5:17(2:45:35/mi) 91/127bpm [15068b/mi] 21cal 0.36/4.36mph Add a comment 2mi, 17:28 Run - Commute 🏃‍♂️ To track. 1) 1mi - 9:27(9:27/mi) 115/132bpm [1086b/mi] 84cal 6.35/7.1mph 2) 0.97mi - 8:02(8:19/mi) 122/129bpm [1015b/mi] 76cal 7.21/7.72mph Add a comment 0.9mi, 14:13 Walk - General 🚶‍♂️Walk to wake the legs up 1) 0.89mi - 14:13(15:53/mi) 82/93bpm [1303b/mi] 54cal 66/71rpm 3.78/4.95mph Add a comment 1.6mi, 43:23 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.6mi - 43:23(27:03/mi) 81/112bpm [2191b/mi] 148cal 52/60rpm 2.22/3.15mph Add a comment 0.5mi, 9:23 Walk - General 🚶‍♂️Brisk walk 1) 7.26mi - 18:57(2:37/mi) 71/89bpm [185b/mi] 47cal 64/68rpm 22.98/71.17mph Add a comment	0.2mi, 4:10 Walk - General 🚶‍♂️Round the block. 1) 0.2mi - 4:10(20:35/mi) 77/88bpm [1584b/mi] 14cal 60/62rpm 2.92/3.47mph Add a comment 0mi, 20:00 Cross - Stretching Stretching Add a comment 5.7mi, 53:17 Run - Steady-State 🏃‍♂️ Nice steady run in the evening sunshine legs ok after last night’s track session. 1) 1mi - 9:38(9:38/mi) 136/162bpm [1310b/mi] 118cal 6.23/7.39mph 2) 1mi - 9:20(9:20/mi) 130/191bpm [1212b/mi] 90cal 6.43/6.93mph 3) 1mi - 9:10(9:10/mi) 114/118bpm [1046b/mi] 56cal 6.54/6.89mph 4) 1mi - 9:11(9:11/mi) 112/117bpm [1028b/mi] 51cal 6.54/6.93mph 5) 1mi - 9:41(9:41/mi) 116/124bpm [1123b/mi] 60cal 6.2/6.85mph 6) 0.69mi - 6:17(9:07/mi) 115/117bpm [1047b/mi] 36cal 6.59/7.2mph 9th May 2024, 8:28pm Autumnleaves wrote: Nice work :) 9th May 2024, 9:53pm Rosehip wrote: well done :) 9th May 2024, 10:22pm alpenrose wrote: Nice miles :) Add a comment 0.7mi, 11:01 Walk - General 🚶‍♂️Warm up 1) 0.65mi - 11:01(16:50/mi) 85/88bpm [1431b/mi] 46cal 63/77rpm 3.56/4.57mph Add a comment 1.6mi, 43:15 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.58mi - 43:15(27:22/mi) 85/155bpm [2326b/mi] 179cal 51/107rpm 2.19/2.96mph Add a comment 0.7mi, 12:21 Walk - General 🚶‍♂️Brisk morning walk. 1) 0.68mi - 12:21(18:04/mi) 76/114bpm [1373b/mi] 37cal 60/65rpm 3.32/4.61mph Add a comment	0.7mi, 10:21 Walk - General 🚶‍♂️Brisk walk. 1) 0.66mi - 10:21(15:37/mi) 118/139bpm [1842b/mi] 96cal 67/100rpm 3.84/7.03mph Add a comment 1.5mi, 36:45 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.49mi - 36:45(24:41/mi) 112/160bpm [2764b/mi] 264cal 53/66rpm 2.43/4.8mph Add a comment 1.5mi, 40:41 Walk - Dog Walking 🦮🚶‍♀️🚶‍♂️ 1) 1.52mi - 40:41(26:49/mi) 65/104bpm [1743b/mi] 77cal 51/79rpm 2.24/3.26mph Add a comment 0.5mi, 9:25 Walk - General 🚶‍♂️Brisk morning walk. 1) 0.61mi - 10:43(17:42/mi) 76/108bpm [1345b/mi] 32cal 62/68rpm 3.39/26.38mph Add a comment	3.8mi, 21:30 Bike - General 🚵‍♂️ MTBike 1) 3.75mi - 21:30(5:44/mi) 101/129bpm [579b/mi] 133cal 10.46/15.92mph Add a comment 13mi, 1:07:01 Bike - General 🚵‍♂️ Lovely day so took the MTBIKE out for a spin. 1) 5mi - 25:20(5:04/mi) 106/144bpm [537b/mi] 173cal 11.84/21.77mph 2) 5mi - 26:31(5:18/mi) 109/151bpm [578b/mi] 168cal 11.31/18.37mph 3) 2.98mi - 15:10(5:06/mi) 102/130bpm [520b/mi] 69cal 11.78/24.42mph Add a comment 0mi, 52:00 Cross - Gardening Lawn mowed some weeds pulled & 2 frogs 🐸 spotted. Cairo was amused 😄 Add a comment 4.3mi, 1:15:15 Walk - General 🚶‍♂️Left home alone, sunshine out, decided to go for a walk. 1) 4.29mi - 1:15:15(17:33/mi) 90/126bpm [1579b/mi] 347cal 61/68rpm 3.42/4.4mph Add a comment 1mi, 9:45 Run - Warm Down 🏃‍♂️Cool down lap. 1) 1mi - 9:26(9:26/mi) 135/148bpm [1274b/mi] 115cal 6.36/6.82mph 2) 0.03mi - 19(9:13/mi) 128/129bpm [1180b/mi] 3cal 6.51/6.66mph Add a comment 3.1mi, 22:57 Run - parkrun 🏃‍♂️ South Oxhey parkrun all grass 3 laps climb up then drop back down nice small event with free hot drinks & cake 🧁 RD very pleasant when I arrived. 2nd in age group out of 10. 1) 1mi - 7:23(7:23/mi) 128/148bpm [946b/mi] 80cal 8.12/9.39mph 2) 1mi - 7:23(7:23/mi) 136/142bpm [1004b/mi] 89cal 8.13/8.64mph 3) 1mi - 7:27(7:27/mi) 138/144bpm [1029b/mi] 88cal 8.04/8.64mph 4) 0.11mi - 44(6:29/mi) 140/142bpm [909b/mi] 8cal 9.25/8.93mph 11th May 2024, 12:46pm alpenrose wrote: Freebies, nice! :) 11th May 2024, 1:18pm chunkywizard wrote: They love a visitor! It’s such a friendly event. 11th May 2024, 2:00pm Autumnleaves wrote: Sounds lovely 11th May 2024, 3:55pm Sombrero wrote: Great stuff, a nice sub 23 - doesn't sound the easiest. :-) Add a comment 0.7mi, 7:47 Run - Warm Up 🏃‍♂️Warm up with a few drills & strides. 1) 0.7mi - 7:47(11:02/mi) 119/142bpm [1313b/mi] 74cal 5.44/8.93mph Add a comment 1mi, 20:22 Walk - General 🚶‍♂️Leg stretch after driving 1) 1.01mi - 20:22(20:13/mi) 84/95bpm [1699b/mi] 80cal 57/117rpm 2.97/4.93mph Add a comment	6mi, 1:40:37 Walk - General 🚶‍♂️ Yomping 1) 5.98mi - 1:40:37(16:49/mi) 97/124bpm [1631b/mi] 494cal 64/120rpm 3.57/6.53mph Add a comment 0.5mi, 5:36 Run - Warm Down 🏃‍♂️ Cool down 1) 0.51mi - 5:36(11:03/mi) 119/131bpm [1315b/mi] 55cal 5.43/6.01mph Add a comment 5.1mi, 36:23 Run - Race 🏃‍♂️ Marlow 5. Chasing Bruce 🥵. Thanks for the 70% nod Som & yes CW it was warm. 1) 1mi - 7:08(7:08/mi) 131/141bpm [935b/mi] 83cal 8.41/8.68mph 2) 1mi - 7:13(7:13/mi) 136/159bpm [981b/mi] 87cal 8.31/8.56mph 3) 1mi - 7:23(7:23/mi) 143/146bpm [1056b/mi] 96cal 8.12/8.5mph 4) 1mi - 7:15(7:15/mi) 146/150bpm [1059b/mi] 95cal 8.27/8.77mph 5) 1mi - 7:05(7:05/mi) 150/156bpm [1062b/mi] 96cal 8.47/9.06mph 6) 0.06mi - 19(5:00/mi) 153/153bpm [765b/mi] 4cal 12.01/10.62mph 12th May 2024, 12:50pm Autumnleaves wrote: Excellent! Well done :) 12th May 2024, 1:19pm Sombrero wrote: That's superb. 70% WAVA! Well done sir! 12th May 2024, 1:36pm chunkywizard wrote: Well done! Just image the speed you could have gone if it was a tad cooler! 12th May 2024, 9:05pm alpenrose wrote: Great running! :) Add a comment 1.1mi, 11:01 Run - Warm Up 🏃‍♂️Warm up with drills & strides along the river lovely 1) 1mi - 9:44(9:44/mi) 119/130bpm [1157b/mi] 93cal 6.17/9.25mph 2) 0.13mi - 1:18(10:05/mi) 117/128bpm [1180b/mi] 11cal 5.95/11mph Add a comment 0.7mi, 15:01 Walk - General Walk to collect number & toilet then a leg stretch along the river Already getting warm 1) 0.65mi - 15:01(22:55/mi) 79/88bpm [1811b/mi] 53cal 56/62rpm 2.62/3.82mph Add a comment	0.2mi, 4:11 Walk - General 🚶‍♂️Round the block. 1) 0.19mi - 4:11(21:56/mi) 88/96bpm [1931b/mi] 20cal 60/64rpm 2.74/3.9mph Add a comment 2.5mi, 58:01 Walk - Dog Walking 🐕🐕🐕 🚶‍♂️3 to walk today a favour for a friend. 1) 2.47mi - 58:01(23:31/mi) 97/142bpm [2281b/mi] 316cal 60/71rpm 2.55/4.53mph Add a comment

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