westmoors

F50 Dorset

Grey Fox (59)

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STATUS Enjoying my running.

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

Random Q&A	See your Q&A
What's the biggest challenge that awaits you? Getting my pace back.

Recent Blogs
Week 19 - a high mileage week	13th May
Big Way Round 14	6th May
Week 18 - low mileage week	5th May
April roundup	1st May
Week 17 summary	29th Apr

My parkrun
Bournemouth parkrun

Recent Training
14th May	Warm Down	1mi	9:47
14th May	Intervals	4.5mi	41:50
14th May	Warm Up	1mi	10:04
13th May	Yoga	0mi	54:40
12th May	Medium Long Run	8mi	1:23:05

Planned Races	Show more
May 5	19th May
June Virtual Mile	1st Jun
Purbeck 10k	14th Jun
July Virtual Mile	1st Jul
F’Laps	6th Jul

12 Month Benchmarks	Run
100m	20
200m	53
Mile	8:20
5k	28:06
5mi	46:00
10k	57:52
10mi	1:34:47
Half	2:04:43

Recent Pictures	Show more

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

Recent Threads
Connections (Only Connect fans)
Wordle fans
Strands (a new NYT game)
Worldle
100 miles a month in 2024
Fetch Virtual Challenge 2024

Buddies (31)

Followers (18)

Badges Collected	See available badges
+ 299 others

Read Everyone!

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

The Storied Lif of A.J. Fikry

Gabrielle Zevin
Independence Day

Richard Ford
The Rabbit Factor

Antti Tuomainen (Author), David Hackston (Translator)
All Quiet on the Western Front

Erich Remarque
Lolita

Vladimir Nabokov
The Unbearable lightness of being

Milan Kundera
The Handmaid's Tale

Margaret Atwood
Brighton Rock

Graham Greene
Crash

J G Ballard
Farewell My Lovely

Raymond Chandler

View My Full List (62) | Build Your Own List

Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	26						7:55 55.78	7:49 56.93	7:30 59.82	7:46 58.29	8:12 55.74	7:45 59.59	7:54 59.08	8:10 57.77			8:34 57.36	8:27 58.38	7:30 7:30/mi	59.82
5km	387				26:28 57.89	26:35 57.64	26:51 57.46	25:23 61.76	24:44 63.38	25:23 62.32	26:21 61.12	26:07 61.78	25:18 64.46	26:32 62.13	28:09 59.62	28:05 60.01	28:21 60.62	27:31 62.64	24:44 7:58/mi	64.46
5mi	15	47:55 50.95	43:59 55.79	43:45 56.40	43:23 57.23	43:40 57.65	45:31 55.31	43:59 57.68		43:21 59.55	44:10 59.00	42:51 62.10	42:01 63.33			48:09 57.15	46:29 59.88		42:01 8:24/mi	63.33
10km	36	1:00:07 51.07	55:02 55.79	54:20 57.19	54:01 57.92	57:43 54.20	55:35 57.14	54:55 57.84	53:15 60.69	52:40 61.36	53:54 61.14	55:46 59.10	53:59 62.40		57:04 60.39	58:12 59.21	57:44 60.39		52:40 8:29/mi	62.40
6.6mi	11			1:02:26 52.27	1:00:43 54.09	1:08:32 48.24	1:01:43 53.97	1:00:35 55.41		59:31 57.39		59:16 58.78	57:03 61.72					1:00:27 61.69	57:03 8:43/mi	61.72
6.8mi	1								58:34 60.11										58:34 8:37/mi	60.11
7.4mi	1						1:13:29 52.11												1:13:29 9:53/mi	52.11
12km	1																1:13:23 57.56		1:13:23 9:50/mi	57.56
10mi	21		1:34:34 53.65	1:30:49 55.87	1:36:38 53.20	1:28:34 58.20	1:33:56 55.14	1:40:14 52.09		1:31:43 57.95	1:29:56 59.69	1:31:46 59.11	1:32:00 59.63			1:38:35 58.32	1:35:32 60.92	1:38:30 59.08	1:28:34 8:51/mi	60.92
12mi	1										2:45:11 39.29								2:45:11 13:46/mi	39.29
20km	2			1:58:39 53.57			1:55:53 56.01												1:55:53 9:19/mi	56.01
13.1mi	41	2:19:59 47.31	2:05:31 53.07	2:03:24 53.98	2:09:03 52.30	2:01:28 55.57	2:00:45 56.32	1:59:55 57.68	1:56:51 59.20	2:05:01 55.86	1:56:46 60.41	2:01:59 59.13	1:58:27 60.89	2:04:07 58.80		2:12:18 57.18	2:27:01 51.46		1:56:46 8:55/mi	60.89
13.5mi	1										3:02:26 39.92								3:02:26 13:31/mi	39.92
14mi	1																	2:29:13 55.10	2:29:13 10:40/mi	55.10
14.1mi	1														2:52:46 46.23				2:52:46 12:15/mi	46.23
20mi	6			3:15:38 53.06		3:22:30 51.94	3:08:06 56.35			4:35:33 39.52	4:35:29 39.95					4:30:18 43.24			3:08:06 9:24/mi	56.35
26.2mi	6		4:47:33 47.47	4:36:25 49.65						4:12:31 57.04		4:57:18 49.56	5:09:19 48.22			5:09:34 50.02			4:12:31 9:38/mi	57.04
50km	1												6:25:15 47.11						6:25:15 12:24/mi	47.11

Date	Planned Races			Distance
1 Apr	April Virtual Mile Confirmed			1mi
1 Mar	March Virtual Mile Confirmed			1mi
1 Feb	February Virtual Mile Confirmed			1mi
1 Jan	January Virtual Mile Confirmed			1mi
1 Dec	December Virtual Mile Confirmed			1mi
24 Nov	Boscombe 10k			10km
1 Nov	November Virtual Mile Confirmed			1mi
1 Oct	October Virtual Mile Confirmed			1mi
22 Sep	Hoburne 5			5mi
1 Sep	September Virtual Mile Confirmed			1mi
4 Aug	Sturminster Newton Half Marathon			13.1mi
1 Aug	August Virtual Mile Confirmed			1mi
7 Jul	Round the rock 10k Confirmed			10km
6 Jul	F’Laps			24hr
1 Jul	July Virtual Mile Confirmed			1mi
14 Jun	Purbeck 10k Confirmed			10km
1 Jun	June Virtual Mile Confirmed			1mi
19 May	May 5			5mi
2024		Result	WAVA	Distance
11 May	Bournemouth parkrun	29:05	59.26	5km
6 May	BigWay Round - Winchester PB	2:29:13	55.10	14mi
4 May	Bournemouth parkrun	28:20	60.83	5km
1 May	May Virtual Mile		0.00	1mi
27 Apr	Bournemouth parkrun	28:01	61.52	5km
20 Apr	Bournemouth parkrun SB	27:31	62.64	5km
6 Apr	Bournemouth parkrun	28:13	61.08	5km
1 Apr	April Virtual Mile	8:27	58.38	1mi
30 Mar	Moors Valley parkrun	28:32	60.41	5km
23 Mar	Bournemouth parkrun	28:24	60.69	5km
16 Mar	Bournemouth parkrun	28:41	60.09	5km
9 Mar	Bournemouth parkrun	28:18	60.90	5km
1 Mar	March Virtual Mile SB	8:27	58.38	1mi
24 Feb	Bournemouth parkrun	30:00	57.45	5km
17 Feb	Upton House parkrun	29:45	57.94	5km
11 Feb	Lytchett 10 SB	1:38:30	59.08	10mi
10 Feb	Bournemouth parkrun	31:09	55.33	5km
3 Feb	Bournemouth parkrun	29:50	57.77	5km
1 Feb	February Virtual Mile	8:54	55.43	1mi
20 Jan	Bournemouth parkrun	28:43	60.02	5km
1 Jan	Broadstone 1/4 Marathon SB	1:00:27	61.69	6.55mi
1 Jan	January Virtual Mile	8:48	56.06	1mi
2023		Result	WAVA	Distance
30 Dec	Bournemouth parkrun	29:21	58.73	5km
10 Dec	Christchurch Christmas 10k		0.00	10km
9 Dec	Bournemouth parkrun	30:45	56.05	5km
2 Dec	Bournemouth parkrun	28:42	60.06	5km
1 Dec	December Virtual Mile	8:44	56.48	1mi
25 Nov	Bournemouth parkrun	29:08	59.16	5km
18 Nov	Bournemouth parkrun	31:19	55.04	5km
11 Nov	Bournemouth parkrun	29:39	58.13	5km
1 Nov	November Virtual Mile	8:37	57.25	1mi
28 Oct	Bournemouth parkrun	30:18	56.88	5km
22 Oct	Weymouth 10 SB	1:35:32	60.92	10mi
21 Oct	Bournemouth parkrun	30:14	57.01	5km
14 Oct	Bournemouth parkrun	28:26	60.62	5km
7 Oct	The Doctor K Cup		0.00	5km
7 Oct	Somerdale Pavilion parkrun	28:52	59.71	5km
1 Oct	October Virtual Mile	8:36	57.36	1mi
30 Sep	Upton House parkrun	29:30	58.43	5km
24 Sep	Round the Lakes Poole 10K SB	57:44	60.39	10km
16 Sep	Bournemouth parkrun	29:55	56.97	5km
9 Sep	Broadwater parkrun	29:11	58.40	5km
2 Sep	Salisbury parkrun	28:49	59.14	5km
1 Sep	September Virtual Mile	8:48	55.43	1mi
26 Aug	Bournemouth parkrun	30:31	55.85	5km
19 Aug	Lydiard parkrun	29:30	57.77	5km
12 Aug	Moors Valley parkrun	32:33	52.36	5km
6 Aug	Sturminster Newton Half Marathon SB	2:27:01	51.46	13.1mi
5 Aug	Bournemouth parkrun	32:23	52.63	5km
1 Aug	August Virtual Mile	9:18	52.45	1mi
29 Jul	Bournemouth parkrun	30:26	56.00	5km
20 Jul	WAC Club mile SB	8:34	56.94	1mi
15 Jul	Moors Valley parkrun	31:32	54.05	5km
8 Jul	Brooklands parkrun	28:38	59.52	5km
1 Jul	Bournemouth parkrun	29:23	58.00	5km
1 Jul	July Virtual Mile	8:47	55.53	1mi
24 Jun	Upton House parkrun	31:27	54.19	5km
18 Jun	Tarrant Valley 10k	1:01:39	56.55	10km
17 Jun	Bournemouth parkrun	28:59	58.80	5km
10 Jun	Itchen Valley Country parkrun	30:30	55.88	5km
3 Jun	Bournemouth parkrun	28:50	59.11	5km
1 Jun	June Virtual Mile	9:14	52.83	1mi
28 May	Ox Frolic	0 / 0	0.00	12hr
27 May	Bournemouth parkrun	30:50	55.27	5km
21 May	May 5 SB	46:29	59.88	5mi
20 May	Moors Valley parkrun	29:38	57.51	5km
13 May	Blandford parkrun SB	28:21	60.12	5km
1 May	May Virtual Mile	8:46	55.64	1mi
29 Apr	Bournemouth parkrun	29:03	58.67	5km
22 Apr	Upton House parkrun	34:53	48.86	5km
16 Apr	Marnhull 12 PB	1:13:23	57.56	12km
15 Apr	Bournemouth parkrun	30:36	55.69	5km
1 Apr	April Virtual Mile	8:38	56.50	1mi
1 Apr	Moors Valley parkrun	32:44	52.06	5km
25 Mar	Upton House parkrun	30:59	55.01	5km
18 Mar	Bournemouth parkrun	31:51	53.51	5km
11 Mar	Bournemouth parkrun	29:56	56.94	5km
1 Mar	March Virtual Mile	9:08	53.40	1mi
18 Feb	Bournemouth parkrun	28:31	59.76	5km
11 Feb	Bournemouth parkrun	29:01	58.73	5km
4 Feb	Bournemouth parkrun	29:06	58.57	5km
1 Feb	February Virtual Mile	8:43	55.96	1mi
31 Jan	January Virtual Mile	9:19	52.35	1mi
28 Jan	Bournemouth parkrun	29:49	57.16	5km
21 Jan	Moors Valley parkrun	32:13	52.90	5km
7 Jan	Bournemouth parkrun	33:16	51.23	5km
2022		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	30:37	55.66	5km
10 Dec	Mapperton Muddle Half	2:49:51	44.54	13.1mi
3 Dec	Moors Valley parkrun	31:59	53.29	5km
27 Nov	Downton Half-Marathon SB	2:12:18	57.18	13.1mi
26 Nov	Bournemouth parkrun	31:32	54.05	5km
19 Nov	Bournemouth parkrun	31:47	53.62	5km
12 Nov	Bournemouth parkrun	31:21	54.36	5km
5 Nov	Bournemouth parkrun	30:36	55.69	5km
30 Oct	New Forest 10 SB	1:38:35	58.32	10mi
29 Oct	Bournemouth parkrun	30:52	55.21	5km
22 Oct	Bournemouth parkrun	31:18	54.45	5km
8 Oct	The Doctor K Cup		0.00	5km
8 Oct	Bournemouth parkrun	28:39	59.49	5km
1 Oct	Bournemouth parkrun	28:25	59.97	5km
24 Sep	Huntingdon parkrun SB	28:05	60.01	5km
17 Sep	Bournemouth parkrun	30:51	54.62	5km
10 Sep	Bournemouth parkrun	29:34	57.00	5km
3 Sep	Moors Valley parkrun	29:35	56.96	5km
27 Aug	Bournemouth parkrun	28:10	59.83	5km
20 Aug	Bournemouth parkrun	29:43	56.71	5km
7 Aug	Sturminster Newton Half Marathon	2:18:46	53.86	13.1mi
6 Aug	Bournemouth parkrun	30:32	55.19	5km
30 Jul	Bournemouth parkrun	29:34	57.00	5km
23 Jul	Bournemouth parkrun	30:19	55.59	5km
9 Jul	Bournemouth parkrun	30:48	54.71	5km
2 Jul	Bournemouth parkrun	30:29	55.28	5km
25 Jun	Havant parkrun	30:30	55.25	5km
19 Jun	Round The Lakes 10k SB	58:12	59.21	10km
18 Jun	Bournemouth parkrun	31:21	53.75	5km
11 Jun	Upton House parkrun	31:10	54.07	5km
4 Jun	Bournemouth parkrun	31:16	53.90	5km
28 May	Thames Bridges Challenge (Oxford Edition)		0.00	6.8mi
22 May	May 5 SB	48:09	57.15	5mi
21 May	Bournemouth parkrun	30:36	55.07	5km
14 May	Street parkrun	28:32	59.06	5km
7 May	Bournemouth parkrun	32:02	52.61	5km
1 May	North Dorset Village Marathon SB	5:09:34	50.02	26.2mi
23 Apr	Bournemouth parkrun	30:36	55.07	5km
16 Apr	Moors Valley parkrun	36:22	46.34	5km
9 Apr	Bournemouth parkrun	29:08	57.84	5km
2 Apr	Bournemouth parkrun	30:04	56.05	5km
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
26 Mar	Bournemouth parkrun	29:38	56.87	5km
19 Mar	Bournemouth parkrun	30:13	55.77	5km
12 Mar	Bournemouth parkrun	32:24	52.01	5km
6 Mar	Larmer Tree 20 SB	4:30:18	43.24	20mi
5 Mar	Bournemouth parkrun	31:08	54.13	5km
26 Feb	Bournemouth parkrun	29:34	57.00	5km
12 Feb	Bournemouth parkrun	31:26	53.61	5km
6 Feb	Blackmore Vale Half Marathon	2:23:02	52.25	13.1mi
5 Feb	Bournemouth parkrun	31:49	52.96	5km
22 Jan	Bournemouth parkrun	28:46	58.58	5km
15 Jan	Bournemouth parkrun	31:19	53.81	5km
8 Jan	Bournemouth parkrun	31:40	53.22	5km
1 Jan	Bournemouth parkrun	29:56	56.30	5km
2021		Result	WAVA	Distance
18 Dec	Bournemouth parkrun	29:32	57.06	5km
11 Dec	Bournemouth parkrun	28:31	59.09	5km
4 Dec	Moors Valley parkrun	30:56	54.48	5km
28 Nov	Boscombe 10k SB	57:04	60.39	10km
20 Nov	Moors Valley parkrun	31:21	53.75	5km
13 Nov	Bournemouth parkrun	30:05	56.02	5km
30 Oct	Bournemouth parkrun	30:41	54.92	5km
16 Oct	Bournemouth parkrun	28:16	59.62	5km
9 Oct	Moors Valley parkrun	32:28	51.90	5km
2 Oct	The Doctor K Cup		0.00	5km
25 Sep	Whinlatter Forest parkrun	36:35	45.56	5km
18 Sep	Keswick parkrun	28:20	58.82	5km
11 Sep	Moors Valley parkrun	30:40	54.35	5km
4 Sep	Upton House parkrun	33:09	50.28	5km
28 Aug	Upton House parkrun	30:01	55.52	5km
21 Aug	Bournemouth parkrun	28:58	57.54	5km
15 Aug	Cranborne Half Marathon PB	2:52:46	46.23	14.1mi
14 Aug	Bournemouth parkrun	31:06	53.59	5km
7 Aug	Upton House parkrun	30:34	54.53	5km
31 Jul	Bournemouth parkrun SB	28:09	59.21	5km
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	27:31	60.57	5km
27 Aug	WAC Club mile SB	8:10	57.77	1mi
14 Mar	Bournemouth parkrun	27:18	60.39	5km
8 Mar	Surrey Half Marathon	2:23:34	50.83	13.1mi
7 Mar	Bournemouth parkrun	27:00	61.06	5km
22 Feb	Poole parkrun	32:14	51.15	5km
2 Feb	Blackmore Vale Half Marathon SB	2:04:07	58.80	13.1mi
1 Feb	Bournemouth parkrun	28:02	58.81	5km
25 Jan	Babbs Mill parkrun	26:59	61.10	5km
18 Jan	Bournemouth parkrun SB	26:32	62.13	5km
11 Jan	Bournemouth parkrun	26:35	62.02	5km
1 Jan	Upton House parkrun	30:05	54.80	5km
1 Jan	Bournemouth parkrun	27:10	60.68	5km
2019		Result	WAVA	Distance
26 Dec	Round the Lakes Poole 10K	54:28	61.84	10km
25 Dec	Blandford parkrun	26:30	62.21	5km
14 Dec	Bournemouth parkrun	27:15	60.50	5km
8 Dec	Christchurch Christmas 10k	54:00	62.38	10km
7 Dec	Bournemouth parkrun	26:56	61.21	5km
30 Nov	Bournemouth parkrun	26:47	61.55	5km
24 Nov	Boscombe 10k SB	53:59	62.40	10km
23 Nov	Moors Valley parkrun	28:43	57.41	5km
9 Nov	Bournemouth parkrun	27:02	60.98	5km
2 Nov	Dark Valley Half Marathon	2:17:25	53.11	13.1mi
26 Oct	Bournemouth parkrun	27:05	60.87	5km
19 Oct	Bournemouth parkrun	27:16	60.46	5km
12 Oct	Bournemouth parkrun	27:53	59.12	5km
5 Oct	The Doctor K Cup	30:22	54.29	5km
28 Sep	Bournemouth parkrun	53:18	30.60	5km
21 Sep	Bournemouth parkrun	27:26	59.45	5km
15 Sep	Littledown 5 PB	42:01	63.33	5mi
14 Sep	Bournemouth parkrun	27:27	59.41	5km
7 Sep	Lytchett Relays SB	25:18	64.46	5km
31 Aug	Lymington Woodside parkrun	27:24	59.52	5km
24 Aug	Bournemouth parkrun	27:40	58.95	5km
17 Aug	Bournemouth parkrun	25:49	63.17	5km
11 Aug	Salisbury 5-4-3-2-1 Trail 50k PB	6:25:15	47.11	50km
10 Aug	Bournemouth parkrun	29:37	55.07	5km
3 Aug	Bournemouth parkrun	26:49	60.82	5km
27 Jul	Bournemouth parkrun	26:28	61.62	5km
20 Jul	Bournemouth parkrun	28:52	56.50	5km
18 Jul	WAC Club Mile (Pamphill) SB	7:54	59.08	1mi
13 Jul	Bournemouth parkrun	27:23	59.56	5km
30 Jun	Littledown marathon SB	5:09:19	48.22	26.2mi
29 Jun	Bournemouth parkrun	28:55	56.40	5km
22 Jun	Moors Valley parkrun	27:21	59.63	5km
15 Jun	Bournemouth parkrun	27:38	59.02	5km
9 Jun	Puddletown Plod Half Marathon	2:05:18	57.56	13.1mi
8 Jun	Bournemouth parkrun	27:04	60.25	5km
1 Jun	Moors Valley parkrun	37:51	43.09	5km
25 May	Bournemouth parkrun	28:02	58.18	5km
18 May	Bournemouth parkrun	27:01	60.37	5km
11 May	Bournemouth parkrun	26:07	62.45	5km
4 May	Bournemouth parkrun	26:40	61.16	5km
27 Apr	Bournemouth parkrun	29:47	54.76	5km
20 Apr	Bournemouth parkrun	28:54	56.43	5km
6 Apr	Bournemouth parkrun	28:45	56.73	5km
30 Mar	Moors Valley parkrun	32:35	50.05	5km
17 Mar	Fleet Half Marathon SB	1:58:27	60.89	13.1mi
16 Mar	Bournemouth parkrun	27:42	58.88	5km
9 Mar	Bournemouth parkrun	27:50	58.59	5km
23 Feb	Bournemouth parkrun	26:53	60.66	5km
16 Feb	Bournemouth parkrun	27:35	59.13	5km
10 Feb	Lytchett Manor 10 Mile Road Race SB	1:32:00	59.63	10mi
9 Feb	Upton House parkrun	29:54	54.54	5km
2 Feb	Upton House parkrun	30:18	53.82	5km
26 Jan	Bournemouth parkrun	27:12	59.96	5km
19 Jan	Bournemouth parkrun	27:43	58.84	5km
12 Jan	Brockenhurst parkrun	27:43	58.84	5km
5 Jan	Bournemouth parkrun	26:25	61.74	5km
1 Jan	Broadstone 1/4 Marathon PB	57:03	61.72	6.55mi
2018		Result	WAVA	Distance
29 Dec	Bournemouth parkrun	26:49	60.82	5km
25 Dec	Poole parkrun (Christmas Day)	27:21	59.63	5km
22 Dec	Upton House parkrun	28:00	58.25	5km
15 Dec	Bournemouth parkrun	28:05	58.07	5km
1 Dec	Bournemouth parkrun	28:29	57.26	5km
25 Nov	Downton Half-Marathon SB	2:01:59	59.13	13.1mi
24 Nov	Bournemouth parkrun	27:07	60.14	5km
17 Nov	Moors Valley parkrun	29:13	55.82	5km
10 Nov	Bournemouth parkrun	28:42	56.82	5km
3 Nov	Moors Valley parkrun	26:30	61.54	5km
27 Oct	Bournemouth parkrun	27:04	60.25	5km
20 Oct	Bournemouth parkrun	27:55	58.42	5km
14 Oct	Gold Hill 10km	1:03:36	52.38	10km
13 Oct	Bournemouth parkrun	28:52	56.50	5km
6 Oct	Moors Valley parkrun	29:57	54.45	5km
30 Sep	Hoburne 5 SB	42:51	62.10	5mi
29 Sep	The Doctor K Cup	27:14	59.25	5km
22 Sep	Bournemouth parkrun	26:44	60.36	5km
15 Sep	Bournemouth parkrun	26:47	60.24	5km
8 Sep	Moors Valley parkrun	26:20	61.27	5km
25 Aug	Bournemouth parkrun	26:22	61.20	5km
18 Aug	Bournemouth parkrun SB	26:07	61.78	5km
16 Aug	WAC Club mile SB	7:45	59.59	1mi
12 Aug	Round the rock 10k SB	55:46	59.10	10km
11 Aug	Bournemouth parkrun	27:35	58.50	5km
5 Aug	Sturminster Newton Half Marathon	2:19:23	51.16	13.1mi
4 Aug	Bournemouth parkrun	28:57	55.74	5km
28 Jul	Frimley Lodge parkrun	27:17	59.14	5km
28 Jul	Big Fetch Mile - Woking	7:47	59.33	1mi
21 Jul	Moors Valley parkrun	26:41	60.47	5km
14 Jul	Seaton parkrun	26:55	59.95	5km
7 Jul	Bournemouth parkrun	27:09	59.43	5km
1 Jul	Portland 10	1:34:38	57.32	10mi
30 Jun	Moors Valley parkrun	27:31	58.64	5km
23 Jun	Moors Valley parkrun	27:55	57.80	5km
16 Jun	Bournemouth parkrun	26:42	60.43	5km
9 Jun	Bournemouth parkrun	27:02	59.69	5km
2 Jun	Bournemouth parkrun	27:37	58.43	5km
27 May	Dorchester Marathon SB	4:57:18	49.56	26.2mi
19 May	Bournemouth parkrun	26:30	60.89	5km
12 May	Bournemouth parkrun	26:55	59.95	5km
6 May	North Dorset Village Marathon		0.00	26.2mi
5 May	Bournemouth parkrun	28:55	55.80	5km
28 Apr	Bournemouth parkrun	28:19	56.98	5km
21 Apr	Bournemouth parkrun	28:20	56.95	5km
14 Apr	Moors Valley parkrun	27:10	59.39	5km
7 Apr	Bournemouth parkrun	28:37	56.39	5km
31 Mar	Rotary Easter Quarter Marathon	59:40	58.38	6.55mi
31 Mar	Bournemouth parkrun	30:02	53.73	5km
24 Mar	Moors Valley parkrun	28:19	56.98	5km
17 Mar	Bournemouth parkrun	28:27	56.72	5km
10 Mar	Bournemouth parkrun	29:50	54.09	5km
25 Feb	Bournemouth 10 SB	1:31:46	59.11	10mi
24 Feb	Bournemouth parkrun	29:28	54.76	5km
17 Feb	Bournemouth parkrun	27:11	59.36	5km
10 Feb	Bournemouth parkrun	29:09	55.35	5km
3 Feb	Bournemouth parkrun	30:07	53.58	5km
28 Jan	Romsey 5	43:10	60.98	5mi
27 Jan	Upton House parkrun	34:34	46.68	5km
20 Jan	Bournemouth parkrun	30:21	53.16	5km
13 Jan	Blandford parkrun	26:38	60.58	5km
6 Jan	Moors Valley parkrun	27:23	58.92	5km
1 Jan	Broadstone 1/4 Marathon SB	59:16	58.78	6.55mi
2017		Result	WAVA	Distance
30 Dec	Poole parkrun	27:52	57.90	5km
25 Dec	Poole parkrun (Christmas Day)	28:54	55.83	5km
23 Dec	Upton House parkrun	29:15	55.16	5km
17 Dec	Bovington Half Marathon	3:14:11	36.72	13.1mi
16 Dec	Bournemouth parkrun	29:43	54.30	5km
9 Dec	Bournemouth parkrun	27:59	57.66	5km
2 Dec	Bournemouth parkrun	27:02	59.69	5km
26 Nov	Boscombe 10k SB	53:54	61.14	10km
25 Nov	Brockenhurst parkrun	27:46	58.11	5km
18 Nov	Moors Valley parkrun	28:30	56.62	5km
11 Nov	Moors Valley parkrun	28:34	56.48	5km
4 Nov	Bournemouth parkrun	28:38	56.35	5km
29 Oct	Braemore 10K	1:04:51	50.82	10km
28 Oct	Bournemouth parkrun	26:57	59.87	5km
21 Oct	Upton House parkrun	27:41	58.29	5km
14 Oct	Upton House parkrun	28:08	57.35	5km
7 Oct	Blandford parkrun	26:24	61.12	5km
30 Sep	The Doctor K Cup	27:02	59.69	5km
17 Sep	Littledown 5 SB	44:10	59.00	5mi
16 Sep	Moors Valley parkrun	27:17	58.54	5km
9 Sep	Bournemouth parkrun	28:56	55.20	5km
3 Sep	The Beast PB	2:45:11	39.29	12mi
2 Sep	Bournemouth parkrun	27:14	58.65	5km
26 Aug	Bournemouth parkrun	27:39	57.76	5km
19 Aug	Peterborough parkrun	27:16	58.57	5km
30 Jul	Dorset Invader Half Marathon PB	3:02:26	39.92	13.5mi
29 Jul	Bournemouth parkrun	29:35	53.99	5km
22 Jul	Upton House parkrun	49:03	32.56	5km
20 Jul	WAC Club mile SB	8:12	55.74	1mi
15 Jul	Homewood parkrun	29:57	53.33	5km
8 Jul	Yeovil Montacute parkrun	30:10	52.94	5km
24 Jun	Bournemouth parkrun	27:39	57.76	5km
17 Jun	Bournemouth parkrun	28:33	55.94	5km
10 Jun	Bournemouth parkrun	27:43	57.62	5km
28 May	Casterbridge Half Marathon	2:19:15	50.66	13.1mi
27 May	Bournemouth parkrun	30:57	51.60	5km
20 May	Seaton parkrun	32:00	49.91	5km
13 May	Bournemouth parkrun	29:31	54.11	5km
6 May	Bournemouth parkrun	29:06	54.88	5km
29 Apr	Bournemouth parkrun	29:23	54.35	5km
22 Apr	Bournemouth parkrun	28:49	55.42	5km
15 Apr	Bournemouth parkrun	29:05	54.91	5km
1 Apr	Bournemouth parkrun	29:09	54.79	5km
25 Mar	Bournemouth parkrun	28:27	56.14	5km
12 Mar	Larmer Tree 20 SB	4:35:29	39.95	20mi
4 Mar	Moors Valley parkrun	30:55	51.66	5km
12 Feb	Lytchett 10 SB	1:29:56	59.69	10mi
11 Feb	Bournemouth parkrun	27:16	58.57	5km
4 Feb	Bournemouth parkrun	28:15	56.53	5km
28 Jan	Bournemouth parkrun SB	26:21	60.61	5km
22 Jan	Farnborough Half Marathon PB	1:56:46	60.41	13.1mi
21 Jan	Bournemouth parkrun	28:28	56.10	5km
14 Jan	Bournemouth parkrun	26:51	59.48	5km
7 Jan	Bournemouth parkrun	27:01	59.12	5km
1 Jan	Moors Valley parkrun	29:10	54.76	5km
2016		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	26:38	59.97	5km
24 Dec	Bournemouth parkrun	27:20	58.43	5km
17 Dec	Bournemouth parkrun	26:26	60.42	5km
11 Dec	Bovington Half Marathon	2:07:23	55.38	13.1mi
3 Dec	Bournemouth parkrun	26:13	60.92	5km
27 Nov	Boscombe 10k	54:00	60.41	10km
26 Nov	Bournemouth parkrun	26:11	61.00	5km
19 Nov	Bournemouth parkrun	26:04	61.27	5km
12 Nov	Bournemouth parkrun	25:59	61.47	5km
5 Nov	Bournemouth parkrun	27:45	57.55	5km
30 Oct	The Stickler	1:52:13	48.34	10.1mi
29 Oct	Bournemouth parkrun	26:49	59.56	5km
22 Oct	Bournemouth parkrun	26:45	59.71	5km
15 Oct	Bournemouth parkrun	26:19	60.69	5km
9 Oct	Gold Hill 10km	58:54	55.39	10km
8 Oct	Bournemouth parkrun	26:36	60.04	5km
1 Oct	Bournemouth parkrun	26:42	59.82	5km
25 Sep	Hoburne 5 SB	43:21	59.55	5mi
17 Sep	Burnham and Highbridge parkrun	26:24	59.92	5km
10 Sep	Burnham and Highbridge parkrun	26:57	58.70	5km
3 Sep	Moors Valley parkrun	28:02	56.43	5km
27 Aug	Bournemouth parkrun	26:08	60.53	5km
21 Aug	Round the Rock 10k	54:38	59.15	10km
20 Aug	Bournemouth parkrun	27:16	58.01	5km
13 Aug	Charles Bennett Olympic Mile SB	7:46	58.29	1mi
6 Aug	Bournemouth parkrun	26:48	59.02	5km
30 Jul	Bournemouth parkrun	25:55	61.04	5km
23 Jul	Moors Valley parkrun	26:52	58.88	5km
16 Jul	Bournemouth parkrun	26:59	58.62	5km
10 Jul	New Forest 10 SB	1:31:43	57.95	10mi
9 Jul	Bournemouth parkrun	27:50	56.83	5km
2 Jul	Bournemouth parkrun	26:06	60.61	5km
25 Jun	Bournemouth parkrun	25:46	61.39	5km
17 Jun	Purbeck 10k PB	52:40	61.36	10km
11 Jun	Moors Valley parkrun	26:23	59.96	5km
4 Jun	Moors Valley parkrun	26:08	60.53	5km
28 May	Parke parkrun	29:51	52.99	5km
21 May	Moors Valley parkrun	26:36	59.47	5km
14 May	Bournemouth parkrun	26:38	59.39	5km
7 May	Bournemouth parkrun	26:29	59.73	5km
1 May	North Dorset Village Marathon PB	4:12:31	57.04	26.2mi
30 Apr	Bournemouth parkrun	29:18	53.99	5km
23 Apr	Moors Valley parkrun	25:57	60.96	5km
16 Apr	Bournemouth parkrun	25:58	60.92	5km
26 Mar	Moors Valley parkrun	28:29	55.54	5km
19 Mar	Poole parkrun SB	25:23	62.32	5km
13 Mar	The Grizzly SB	4:35:33	39.52	20mi
12 Mar	Bournemouth parkrun	25:43	61.51	5km
5 Mar	Moors Valley parkrun	28:07	56.26	5km
27 Feb	Bournemouth parkrun	26:46	59.10	5km
7 Feb	Blackmore Vale Half Marathon SB	2:05:01	55.86	13.1mi
30 Jan	Moors Valley parkrun	28:52	54.80	5km
23 Jan	Bournemouth parkrun	28:24	55.70	5km
9 Jan	Blandford parkrun	26:28	59.77	5km
1 Jan	Broadstone 1/4 Marathon SB	59:31	57.39	6.55mi
2015		Result	WAVA	Distance
26 Dec	Bournemouth parkrun	27:07	58.33	5km
19 Dec	Bournemouth parkrun	27:06	58.37	5km
13 Dec	Christmas 10K SB	53:15	60.69	10km
12 Dec	Bournemouth parkrun	28:01	56.46	5km
5 Dec	Bournemouth parkrun	26:38	59.39	5km
29 Nov	Downton Half-Marathon	1:59:06	58.63	13.1mi
21 Nov	Bournemouth parkrun	25:48	61.31	5km
14 Nov	Moors Valley parkrun	28:05	56.33	5km
7 Nov	Moors Valley Parkrun	28:02	56.43	5km
31 Oct	Bournemouth parkrun	26:03	60.72	5km
24 Oct	Bournemouth parkrun	26:14	60.30	5km
18 Oct	Run Dorset Christchurch Half	2:08:26	54.37	13.1mi
10 Oct	Bournemouth parkrun #113	27:25	57.70	5km
26 Sep	Evesham parkrun	26:23	59.42	5km
19 Sep	Peterborough parkrun#116	26:47	58.53	5km
29 Aug	Bournemouth parkrun	26:08	59.99	5km
22 Aug	Bournemouth parkrun	26:43	58.68	5km
15 Aug	Blandford parkrun	25:13	62.17	5km
9 Aug	Salisbury 5-4-3-2-1 Trail Half	2:13:22	51.87	13.1mi
8 Aug	Bournemouth parkrun	26:38	58.86	5km
18 Jul	Dorset Invader Half Marathon	2:18:55	49.79	13.1mi
11 Jul	Blandford parkrun PB	24:44	63.38	5km
9 Jul	WAC Club mile PB	7:30	59.82	1mi
4 Jul	Bournemouth parkrun	26:36	58.94	5km
27 Jun	Bournemouth parkrun	27:20	57.36	5km
20 Jun	Bournemouth parkrun	25:56	60.45	5km
30 May	Bournemouth parkrun	25:29	61.52	5km
23 May	Bournemouth parkrun	25:45	60.88	5km
16 May	Bournemouth parkrun	26:04	60.14	5km
10 May	Run Dorset Wimborne Half	2:03:00	56.24	13.1mi
9 May	Bournemouth parkrun	25:47	60.80	5km
3 May	North Dorset Village Marathon - Relay - Leg 4 PB	58:34	60.11	6.8mi
2 May	Bournemouth parkrun	25:48	60.76	5km
18 Apr	Bournemouth parkrun	25:50	60.69	5km
12 Apr	Bournemouth Bay Run 10k		0.00	10km
11 Apr	Bournemouth parkrun	26:36	58.94	5km
4 Apr	Poole parkrun	25:33	61.36	5km
28 Mar	Bournemouth parkrun	27:07	57.81	5km
22 Mar	Run Dorset Verwood Half - SHORT!	1:27:27	59.00	9.8mi
21 Mar	Bournemouth parkrun	26:14	59.76	5km
14 Mar	Bournemouth parkrun	25:22	61.80	5km
8 Mar	Surrey Half Marathon SB	1:56:51	59.20	13.1mi
7 Mar	Bournemouth parkrun	28:11	55.63	5km
28 Feb	Bournemouth parkrun	28:18	55.40	5km
21 Feb	Bournemouth parkrun	27:42	56.60	5km
14 Feb	Bournemouth parkrun	27:41	56.63	5km
7 Feb	Bournemouth parkrun	26:09	59.95	5km
1 Feb	Blackmore Vale Half Marathon	2:06:31	54.67	13.1mi
31 Jan	Bournemouth parkrun	27:16	57.50	5km
24 Jan	Bournemouth parkrun	27:29	57.04	5km
17 Jan	Bournemouth parkrun	27:08	57.78	5km
10 Jan	Bournemouth parkrun	27:47	56.43	5km
4 Jan	Somerley 10k	54:10	59.13	10km
3 Jan	Poole parkrun	27:31	56.97	5km
1 Jan	Bournemouth parkrun	28:05	55.82	5km
2014		Result	WAVA	Distance
27 Dec	Bournemouth parkrun	27:58	56.06	5km
20 Dec	Bournemouth parkrun	26:32	59.08	5km
13 Dec	Bournemouth parkrun	26:57	58.17	5km
6 Dec	Bournemouth parkrun SB	25:23	61.76	5km
30 Nov	Downton Half-Marathon SB	1:59:55	57.68	13.1mi
29 Nov	Bournemouth parkrun	33:10	47.27	5km
22 Nov	Poole parkrun	26:19	59.57	5km
8 Nov	Poole parkrun	26:43	58.68	5km
1 Nov	Bournemouth parkrun	26:51	58.39	5km
12 Oct	Gold Hill 10km	1:02:23	51.34	10km
27 Sep	Bryn Bach parkrun	26:14	59.27	5km
20 Sep	Colby parkrun	28:00	55.53	5km
7 Sep	Littledown 5 SB	43:59	57.68	5mi
30 Aug	Bournemouth parkrun	27:15	57.06	5km
23 Aug	Bournemouth parkrun	26:22	58.97	5km
9 Aug	Poole parkrun	26:00	59.80	5km
7 Aug	Poole Magic Mile SB	7:49	56.93	1mi
3 Aug	Sturminster Newton Half Marathon	2:23:10	47.89	13.1mi
26 Jul	Blandford parkrun #1	26:11	59.38	5km
13 Jul	New Forest 10 SB	1:40:14	52.09	10mi
28 Jun	Longrun Meadow parkrun	26:58	57.66	5km
20 Jun	Purbeck 10k SB	54:55	57.84	10km
24 May	Bournemouth Parkrun	31:40	49.10	5km
17 May	Bournemouth parkrun #40	27:27	56.64	5km
26 Apr	Bournemouth parkrun #37	29:08	53.37	5km
19 Apr	Rotary Easter Quarter Marathon SB	1:00:35	55.41	6.55mi
5 Apr	Poole Parkrun #160	28:24	54.75	5km
9 Mar	Surrey Half Marathon	2:16:28	50.25	13.1mi
16 Feb	Lytchett 10	1:44:13	50.10	10mi
18 Jan	Bournemouth parkrun	31:10	49.89	5km
11 Jan	Poole parkrun	29:29	52.74	5km
2013		Result	WAVA	Distance
14 Dec	Poole Parkrun #143	28:25	54.71	5km
8 Dec	Christmas 10k Christchurch SB	55:35	57.14	10km
24 Nov	Boscombe 10k	57:14	55.50	10km
3 Nov	Gillingham Hilly 7.5 PB	1:13:29	52.11	7.43mi
26 Oct	Bournemouth parkrun	29:06	53.43	5km
19 Oct	Bournemouth parkrun	31:10	49.89	5km
12 Oct	Weymouth 10	1:38:47	52.85	10mi
21 Sep	Bournemouth parkrun	28:33	54.04	5km
15 Sep	Littledown 5 SB	45:31	55.31	5mi
5 Sep	Poole Magic Mile SB	7:55	55.78	1mi
31 Aug	Poole Parkrun	28:16	54.58	5km
24 Aug	Bournemouth parkrun	29:05	53.05	5km
17 Aug	Poole parkrun	27:52	55.37	5km
10 Aug	Poole parkrun #125 SB	26:51	57.46	5km
4 Aug	Sturminster Newton Half Marathon	2:09:08	52.67	13.1mi
7 Jul	Portland 10	1:47:27	48.20	10mi
16 Jun	Puddletown Plod PB	1:55:53	56.01	20km
17 May	Purbeck 10k	56:01	56.26	10km
7 Apr	Bournemouth Bay Run Half Marathon SB	2:00:45	56.32	13.1mi
10 Mar	Zoom Mad March PB	3:08:06	56.35	20mi
17 Feb	Lytchett 10 SB	1:33:56	55.14	10mi
3 Feb	Blackmore Vale Half Marathon	2:09:37	52.47	13.1mi
1 Jan	Broadstone 1/4 Marathon SB	1:01:43	53.97	6.55mi
2012		Result	WAVA	Distance
25 Nov	Boscombe 10k	59:52	52.64	10km
18 Nov	Wimborne 10	1:28:59	58.20	10mi
7 Oct	Hoburne 5 SB	43:40	57.65	5mi
25 Aug	Poole Parkrun	28:02	54.66	5km
29 Jul	Sturminster Newton Half Marathon SB	2:01:28	55.57	13.1mi
21 Jul	Poole parkrun	26:40	57.46	5km
14 Jul	Swanage Half Marathon	2:13:18	50.64	13.1mi
27 May	Poole Festival of Running 10k SB	57:43	54.20	10km
31 Mar	Poole parkrun SB	26:35	57.64	5km
11 Mar	Mad March 20 SB	3:22:30	51.94	20mi
19 Feb	Lytchett 10 PB	1:28:34	58.04	10mi
5 Feb	Blackmore Vale Half-Marathon	2:12:29	50.95	13.1mi
8 Jan	milborne 10 (9.79miles)	1:32:44	54.25	9.79mi
2 Jan	Junction (Broadstone) Quarter Marathon SB	1:08:32	48.24	6.55mi
2011		Result	WAVA	Distance
31 Dec	Poole parkrun	26:52	57.03	5km
24 Dec	Poole parkrun SB	26:28	57.89	5km
17 Dec	Poole parkrun	28:57	52.92	5km
11 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:01	57.92	10km
27 Nov	Downton Half-Marathon SB	2:09:03	52.30	13.1mi
6 Nov	Gillingham Hilly 7.5	1:08:46	54.81	7.43mi
22 Oct	Weymouth 10 SB	1:36:38	53.20	10mi
15 Oct	Poole Parkrun	26:32	57.75	5km
18 Sep	Littledown 5 SB	43:23	57.23	5mi
29 Aug	Shillingstone Hill Run	54:20	45.69	5mi
30 Jul	Poole Parkrun #18	26:59	56.42	5km
16 Jul	Swanage Half Marathon	2:09:35	51.73	13.1mi
9 Jul	Poole parkrun	27:29	55.39	5km
5 Jun	Poole Festival of Running 10k	54:47	56.72	10km
14 May	Poole parkrun #7	27:08	56.11	5km
23 Apr	Rotary Easter Quarter Marathon	1:01:17	53.59	6.55mi
3 Apr	Bournemouth Bay Run Half Marathon	2:16:26	49.13	13.1mi
20 Feb	Lytchett 10	1:42:49	49.66	10mi
9 Jan	milborne 10 (9.79miles)	1:32:45	53.87	9.79mi
2 Jan	Broadstone Quarter Marathon SB	1:00:43	54.09	6.55mi
2010		Result	WAVA	Distance
12 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:20	57.19	10km
23 Oct	Weymouth 10	1:36:29	52.92	10mi
10 Oct	Gold Hill	58:15	50.71	9.52km
26 Sep	New Forest Marathon SB	4:36:25	49.65	26.2mi
19 Sep	Littledown 5 SB	43:45	56.40	5mi
1 Aug	Sturminster Newton Half Marathon SB	2:03:24	53.98	13.1mi
4 Jul	Portland 10	1:33:42	54.15	10mi
13 Jun	Puddletown Plod SB	1:58:39	53.57	20km
6 Jun	Poole Festival of Running 10k	56:02	55.11	10km
14 Mar	Mad March Pukka 20 SB	3:15:38	53.06	20mi
14 Feb	Lytchett Manor 10 - 20th Anniversary Run SB	1:30:49	55.87	10mi
7 Feb	Blackmore Vale Half Marathon	2:10:17	51.13	13.1mi
1 Jan	Broadstone Quarter Marathon SB	1:02:26	52.27	6.55mi
2009		Result	WAVA	Distance
29 Nov	Downton Half SB	2:05:31	53.07	13.1mi
15 Nov	Wimborne 10 SB	1:34:34	53.65	10mi
13 Sep	Littledown '5' SB	43:59	55.79	5mi
2 Aug	Sturminster Newton Half Marathon	2:13:05	49.77	13.1mi
2 Jul	SaabSalomon Forest Trail, Moors Valley	1:03:59	47.98	10km
7 Jun	Poole Festival of Running 10k SB	55:02	55.79	10km
26 Apr	London Marathon SB	4:47:33	47.47	26.2mi
2008		Result	WAVA	Distance
28 Dec	The Somerley 10k Charity Fun Run	1:03:15	48.54	10km
30 Nov	Downton Half Marathon SB	2:19:59	47.31	13.1mi
9 Nov	Leatherhead Fire Station 10k SB	1:00:07	51.07	10km
28 Sep	Littledown '5' SB	47:55	50.95	5mi
17 Aug	Everton 10K	1:00:34	50.43	10km
1 Jun	Poole 10k	1:00:44	50.29	10km
11 May	Moors Valley 10K	1:06:05	46.22	10km
6 Apr	Ferndown Rotary Club Charity Fun Run	1:01:50	49.39	10km
2007		Result	WAVA	Distance
16 Sep	Anthony Nolan 8K Fun Run Moors Valley	45:30	53.10	8km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	12	12	24	19	10	0	0	0	0	0	0	0	78
2024	100	107	125	112	52	0	0	0	0	0	0	0	497
2023	8	27	18	1	13	18	11	19	18	27	20	24	202
2023	0	0	0	0	0	0	0	0	0	0	0	0.1	0.1
2023	86	71	58	103	77	86	99	81	97	101	89	88	1035
2022	17	13	17	20	28	7	10	12	10	7	14	27	182
2022	135	131	141	123	100	103	112	122	106	140	100	61	1375
2021	0	0	1	5	8	5	3	9	4	4	6	5	51
2021	120	108	125	125	101	101	116	141	94	107	83	101	1323
2021	0	0	0	0	0	0	0	0	14	0	0	0	14
2020	0	0	0	0	1	0	0	2	0	2	1	3	9
2020	118	134	134	152	155	142	135	102	114	109	129	122	1544
2019	1	1	0	1	3	5	0	2	0	0	4	0	18
2019	123	108	123	103	119	141	123	120	116	102	101	120	1400
2019	0	0	0	10	0	0	0	0	0	0	0	0	10
2018	0	3	0	0	0	0	0	0	0	2	0	6	11
2018	104	106	121	119	123	114	101	102	119	100	104	117	1331
2017	12	12	6	10	5	0	0	0	4	0	1	0	49
2017	137	123	124	85	106	88	58	90	92	88	105	100	1197
2016	17	15	24	31	19	63	65	31	49	25	2	12	353
2016	127	122	125	131	107	100	122	116	83	120	92	120	1363
2015	31	25	38	49	58	45	60	60	41	50	40	26	523
2015	95	87	110	80	95	72	73	95	35	113	107	87	1050
2015	0	0	0	0	0	0	0	0	0	0	6	0	6
2014	52	44	61	53	62	46	58	65	45	51	45	35	615
2014	55	39	85	65	93	60	65	73	29	68	100	69	800
2013	59	74	82	136	139	72	70	96	54	53	60	62	957
2013	81	89	122	41	47	92	88	49	51	52	50	47	807
2012	74	62	73	74	78	89	80	78	79	58	75	67	886
2012	79	72	78	57	62	58	56	52	55	47	78	41	735
2011	0	0	0	0	0	5	0	8	6	10	6	69	104
2011	54	46	64	63	74	70	77	69	59	62	50	62	750
2011	0	0	0	0	0	0	5	0	0	0	0	0	5
2010	68	81	48	57	39	57	77	135	87	59	56	29	793
2009	82	101	152	101	55	48	27	48	43	67	66	17	805
2008	20	20	34	15	18	12	27	44	10	42	47	39	327
2007	0	0	0	0	3	11	17	27	25	10	0	6	99

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	Tue 23rd Apr Apr 23
0mi, 1:06:02 Cross - Aerobics 1) 0mi - 1:06:02(0/mi) 91/132bpm [INFb/mi] 295cal Add a comment	3.5mi, 41:17 Run - Orienteering Was on the schedule as intervals, but it was more like orienteering. Set off in pairs with an aerial map showing 6 locations. Had to find 5 and extract an object from the hidden tray. Couldn't find the first one and had to go back to it at the end. Good fun. 1) 1mi - 11:42(11:42/mi) 124/143bpm [1451b/mi] 112cal 5.12/7.78mph 2) 1mi - 11:05(11:05/mi) 140/147bpm [1552b/mi] 119cal 5.41/7.2mph 3) 1mi - 13:39(13:39/mi) 129/144bpm [1761b/mi] 120cal 4.4/7.33mph 4) 0.49mi - 4:51(9:50/mi) 139/144bpm [1367b/mi] 53cal 6.1/8.29mph Add a comment	4.5mi, 1:01:41 Walk - Nordic Walking 1) 1mi - 13:17(13:17/mi) 111/123bpm [1474b/mi] 99cal 68/71rpm 4.52/5.93mph 2) 1mi - 13:31(13:31/mi) 114/125bpm [1541b/mi] 99cal 69/71rpm 4.44/4.99mph 3) 1mi - 13:32(13:32/mi) 116/123bpm [1570b/mi] 95cal 68/70rpm 4.43/4.61mph 4) 1mi - 13:33(13:33/mi) 115/123bpm [1558b/mi] 94cal 68/70rpm 4.43/4.53mph 5) 0.53mi - 7:49(14:46/mi) 111/119bpm [1638b/mi] 52cal 64/70rpm 4.06/4.59mph Add a comment	0.8mi, 7:32 Run - Warm Down 1) 0.75mi - 7:32(10:06/mi) 125/133bpm [1263b/mi] 76cal 5.94/7.1mph Add a comment 3.2mi, 27:32 Run - parkrun Fastest this year! 1) 1mi - 8:58(8:58/mi) 130/142bpm [1166b/mi] 95cal 6.69/7.7mph 2) 1mi - 8:45(8:45/mi) 144/149bpm [1259b/mi] 103cal 6.86/7.58mph 3) 1mi - 8:39(8:39/mi) 147/150bpm [1272b/mi] 103cal 6.93/7.83mph 4) 0.15mi - 1:10(8:02/mi) 150/150bpm [1205b/mi] 14cal 7.47/7.66mph 20th Apr 2024, 10:49am Ness wrote: Well done 👏 20th Apr 2024, 10:30pm alpenrose wrote: Well done! :) Add a comment 1.4mi, 14:40 Run - Warm Up 1) 1mi - 10:19(10:19/mi) 120/129bpm [1237b/mi] 100cal 5.82/6.87mph 2) 0.42mi - 4:22(10:19/mi) 129/133bpm [1331b/mi] 45cal 5.82/6.45mph Add a comment	12.1mi, 2:11:02 Run - Long Run Stopped to remove some grit from my shoe. Also had to stop to cross the road both times! A bit of dithering in a couple of locations as I tried to decide which way I had planned to go. 1) 1mi - 10:09(10:09/mi) 122/128bpm [1239b/mi] 100cal 5.91/6.74mph 2) 1mi - 11:21(11:21/mi) 126/129bpm [1430b/mi] 112cal 5.29/6.37mph 3) 1mi - 10:21(10:21/mi) 127/129bpm [1314b/mi] 102cal 5.8/6.43mph 4) 1mi - 10:55(10:55/mi) 130/135bpm [1420b/mi] 110cal 5.49/6.14mph 5) 1mi - 10:47(10:47/mi) 128/133bpm [1380b/mi] 99cal 5.57/6.89mph 6) 1mi - 11:29(11:29/mi) 129/134bpm [1482b/mi] 106cal 5.22/6.3mph 7) 1mi - 10:54(10:54/mi) 125/130bpm [1363b/mi] 89cal 5.51/6.53mph 8) 1mi - 11:15(11:15/mi) 127/131bpm [1429b/mi] 93cal 5.33/6.39mph 9) 1mi - 10:48(10:48/mi) 127/134bpm [1371b/mi] 88cal 5.56/6.1mph 10) 1mi - 10:50(10:50/mi) 126/129bpm [1365b/mi] 79cal 5.54/6.41mph 11) 1mi - 10:27(10:27/mi) 126/128bpm [1316b/mi] 72cal 5.74/6.18mph 12) 1mi - 10:31(10:31/mi) 127/130bpm [1336b/mi] 77cal 5.7/6.82mph 13) 0.12mi - 1:15(10:25/mi) 130/131bpm [1353b/mi] 9cal 5.76/5.7mph Add a comment	0mi, 55:30 Cross - Yoga 44) DAY 13: GIVE - 10 min Morning Yoga Stretch 45) DAY 11: ACTIVATE - 10 min Morning Yoga Stretch 46) DAY 9: LEARN - 10 min Morning Yoga Stretch 47) DAY 7: BELIEVE - 10 min Morning Yoga Stretch 48) DAY 6: GROW - 10 min Morning Yoga Stretch 1) 0mi - 12:46(0/mi) 56/72bpm [INFb/mi] 18cal 2) 0mi - 10:54(0/mi) 58/77bpm [INFb/mi] 16cal 3) 0mi - 10:24(0/mi) 57/82bpm [INFb/mi] 17cal 4) 0mi - 10:20(0/mi) 60/77bpm [INFb/mi] 17cal 5) 0mi - 11:06(0/mi) 60/79bpm [INFb/mi] 18cal Add a comment	0.7mi, 6:30 Run - Warm Down Trimmed from another training entry 27) 0.66mi - 6:30(9:51/mi) 132/135bpm [1299b/mi] 62cal 6.1/6.43mph Add a comment 4.5mi, 43:15 Run - Intervals 4 x 3 x 400m with 200m recoveries Target paces: Set 1: Marathon pace 9:55 Set 2: Half mara pace 9:35 Set 3: 10K pace 9:15 Set 4: 5K pace 8:55 Trimmed from another training entry 3) 0.25mi - 2:28(9:55/mi) 130/132bpm [1289b/mi] 26cal 6.05/6.41mph 4) 0.12mi - 1:15(10:03/mi) 130/131bpm [1307b/mi] 13cal 5.97/6.01mph 5) 0.25mi - 2:29(9:58/mi) 133/135bpm [1325b/mi] 27cal 6.02/6.35mph 6) 0.12mi - 1:09(9:18/mi) 130/135bpm [1210b/mi] 12cal 6.45/6.45mph 7) 0.25mi - 2:30(10:03/mi) 130/132bpm [1307b/mi] 26cal 5.97/6.43mph 8) 0.12mi - 1:14(9:58/mi) 128/129bpm [1277b/mi] 12cal 6.02/5.99mph 9) 0.25mi - 2:23(9:34/mi) 133/136bpm [1272b/mi] 25cal 6.27/6.43mph 10) 0.12mi - 1:17(10:21/mi) 134/136bpm [1387b/mi] 13cal 5.8/6.72mph 11) 0.25mi - 2:25(9:42/mi) 134/135bpm [1299b/mi] 25cal 6.19/6.49mph 12) 0.12mi - 1:15(10:07/mi) 134/136bpm [1355b/mi] 13cal 5.93/6.37mph 13) 0.25mi - 2:36(10:28/mi) 132/133bpm [1382b/mi] 27cal 5.73/6.2mph 14) 0.12mi - 1:22(11:02/mi) 133/134bpm [1468b/mi] 14cal 5.43/6.05mph 15) 0.25mi - 2:17(9:12/mi) 134/136bpm [1234b/mi] 24cal 6.52/6.68mph 16) 0.12mi - 1:21(10:55/mi) 133/135bpm [1452b/mi] 13cal 5.49/6.01mph 17) 0.25mi - 2:11(8:46/mi) 134/136bpm [1174b/mi] 23cal 6.85/7.16mph 18) 0.12mi - 1:14(9:54/mi) 131/133bpm [1297b/mi] 12cal 6.06/6.59mph 19) 0.25mi - 2:10(8:42/mi) 133/136bpm [1157b/mi] 21cal 6.9/8.33mph 20) 0.12mi - 1:22(10:56/mi) 133/137bpm [1454b/mi] 13cal 5.49/6.68mph 21) 0.25mi - 2:14(8:58/mi) 135/140bpm [1211b/mi] 23cal 6.69/6.91mph 22) 0.12mi - 1:17(10:22/mi) 136/140bpm [1411b/mi] 13cal 5.78/6.93mph 23) 0.25mi - 2:13(8:53/mi) 138/141bpm [1227b/mi] 24cal 6.75/6.97mph 24) 0.12mi - 1:17(10:19/mi) 137/141bpm [1414b/mi] 13cal 5.81/6.57mph 25) 0.25mi - 2:06(8:25/mi) 139/143bpm [1171b/mi] 22cal 7.12/7.62mph 26) 0.12mi - 1:11(9:32/mi) 139/142bpm [1325b/mi] 13cal 6.29/7.18mph 23rd Apr 2024, 7:58pm Ness wrote: Well done 24th Apr 2024, 9:54pm alpenrose wrote: Good session, great work. Add a comment 1mi, 10:00 Run - Warm Up 1) 1mi - 9:44(9:44/mi) 123/141bpm [1197b/mi] 97cal 6.17/6.64mph 2) 0.03mi - 16(9:30/mi) 130/131bpm [1234b/mi] 2cal 6.32/6.43mph Add a comment
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	Tue 30th Apr Apr 30
0mi, 1:04:44 Cross - Aerobics Left calf started to cramp for last couple of routines. 1) 0mi - 1:04:44(0/mi) 97/133bpm [INFb/mi] 340cal Add a comment	5.6mi, 53:07 Run - General 1) 1mi - 9:16(9:16/mi) 132/143bpm [1223b/mi] 99cal 6.48/7.66mph 2) 1mi - 9:38(9:38/mi) 146/150bpm [1406b/mi] 113cal 6.23/6.91mph 3) 1mi - 9:36(9:36/mi) 147/152bpm [1412b/mi] 114cal 6.25/7.41mph 4) 1mi - 9:16(9:16/mi) 145/150bpm [1343b/mi] 108cal 6.48/6.91mph 5) 1mi - 9:23(9:23/mi) 147/150bpm [1380b/mi] 111cal 6.39/7.03mph 6) 0.62mi - 5:57(9:37/mi) 148/152bpm [1424b/mi] 70cal 6.23/7.14mph 25th Apr 2024, 8:01pm Ness wrote: Well done westmoors. Looks like it was a very good club session. 👍 Add a comment	4.3mi, 57:13 Walk - Nordic Walking 1) 1mi - 13:10(13:10/mi) 110/117bpm [1449b/mi] 97cal 68/72rpm 4.56/5.24mph 2) 1mi - 13:21(13:21/mi) 114/126bpm [1522b/mi] 100cal 69/72rpm 4.5/4.82mph 3) 1mi - 13:33(13:33/mi) 113/125bpm [1530b/mi] 97cal 68/71rpm 4.43/5.16mph 4) 1mi - 13:19(13:19/mi) 115/125bpm [1531b/mi] 95cal 69/72rpm 4.51/4.72mph 5) 0.26mi - 3:50(14:36/mi) 117/123bpm [1708b/mi] 26cal 65/71rpm 4.11/4.76mph Add a comment	0.7mi, 7:48 Run - Warm Down 1) 0.74mi - 7:48(10:32/mi) 122/128bpm [1286b/mi] 76cal 5.69/6.99mph Add a comment 3.1mi, 28:02 Run - parkrun 1) 1mi - 9:03(9:03/mi) 132/142bpm [1194b/mi] 97cal 6.63/7.45mph 2) 1mi - 9:03(9:03/mi) 142/147bpm [1286b/mi] 104cal 6.63/7.6mph 3) 1mi - 8:51(8:51/mi) 146/150bpm [1291b/mi] 103cal 6.78/7.33mph 4) 0.13mi - 1:06(8:19/mi) 149/150bpm [1240b/mi] 13cal 7.21/7.14mph 27th Apr 2024, 10:38am Ness wrote: Well done Add a comment 1.2mi, 11:49 Run - Warm Up 1) 1mi - 9:45(9:45/mi) 123/132bpm [1199b/mi] 95cal 6.15/6.95mph 2) 0.21mi - 2:04(9:46/mi) 129/134bpm [1260b/mi] 21cal 6.14/6.28mph Add a comment	9.3mi, 1:30:28 Run - Medium Long Run Had originally planned to run round the forest but the overnight rain made me rethink. Realised just how boring this route is on your own! Weather app told lies. It said 10% chance of precipitation but it was drizzle and light rain throughout. Felt like something was digging into my left Achilles, but it got no worse so I continued. On getting home, I noticed the fabric at the back of the heel on my is beginning to wear. 1) 1mi - 10:01(10:01/mi) 127/135bpm [1273b/mi] 103cal 5.99/6.62mph 2) 1mi - 9:43(9:43/mi) 133/136bpm [1292b/mi] 105cal 6.18/6.53mph 3) 1mi - 9:54(9:54/mi) 133/139bpm [1316b/mi] 105cal 6.06/6.74mph 4) 1mi - 9:26(9:26/mi) 132/137bpm [1246b/mi] 96cal 6.36/6.89mph 5) 1mi - 9:32(9:32/mi) 132/135bpm [1258b/mi] 96cal 6.3/6.49mph 6) 1mi - 9:50(9:50/mi) 135/138bpm [1328b/mi] 101cal 6.1/6.57mph 7) 1mi - 9:46(9:46/mi) 133/137bpm [1298b/mi] 94cal 6.15/6.74mph 8) 1mi - 9:26(9:26/mi) 132/136bpm [1244b/mi] 84cal 6.36/6.99mph 9) 1mi - 9:48(9:48/mi) 134/139bpm [1313b/mi] 89cal 6.12/6.66mph 10) 0.31mi - 3:02(9:52/mi) 134/136bpm [1323b/mi] 27cal 6.08/6.39mph Add a comment	0mi, 49:12 Cross - Yoga Beginner Yoga Classes 50) DAY 5: GROUND - 10 min Morning Yoga Stretch 51)DAY 4: REMEMBER - 10 min Morning Yoga Stretch 52) DAY 3: SILENCE - 10 min Morning Yoga Stretch 53) DAY 2: DREAM - 10 min Morning Yoga Stretch 54) DAY 1: CHOOSE - 10 min Morning Yoga Stretch 1) 0mi - 10:14(0/mi) 65/77bpm [INFb/mi] 21cal 2) 0mi - 8:17(0/mi) 66/78bpm [INFb/mi] 17cal 3) 0mi - 10:25(0/mi) 65/86bpm [INFb/mi] 21cal 4) 0mi - 10:22(0/mi) 61/72bpm [INFb/mi] 15cal 5) 0mi - 9:54(0/mi) 59/73bpm [INFb/mi] 14cal Add a comment	1mi, 10:14 Run - Warm Down Trimmed from another training entry 9) 1mi - 9:59(9:59/mi) 165/172bpm [1648b/mi] 136cal 6.01/6.3mph 10) 0mi - 1(11:46/mi) 168/168bpm [1978b/mi] 5.09/6.01mph 11) 0.02mi - 14(11:56/mi) 166/168bpm [1981b/mi] 3cal 5.03/5.99mph Add a comment 3.7mi, 34:45 Run - Intervals 3 x 1600 with 400 recoveries. Target pace 8:40. First effort started uphill. Trimmed from another training entry 3) 0.99mi - 9:10(9:13/mi) 139/150bpm [1282b/mi] 103cal 6.51/7.14mph 4) 0.25mi - 2:34(10:21/mi) 146/164bpm [1512b/mi] 29cal 5.8/6.74mph 5) 0.99mi - 9:00(9:03/mi) 148/160bpm [1339b/mi] 107cal 6.63/7.14mph 6) 0.25mi - 2:32(10:13/mi) 157/165bpm [1604b/mi] 32cal 5.87/6.89mph 7) 0.99mi - 9:00(9:03/mi) 153/167bpm [1385b/mi] 111cal 6.63/7.95mph 8) 0.25mi - 2:29(10:01/mi) 149/160bpm [1493b/mi] 30cal 5.99/7.28mph Add a comment 1.5mi, 15:00 Run - Warm Up 1) 1mi - 9:57(9:57/mi) 130/166bpm [1294b/mi] 104cal 6.03/6.51mph 2) 0.51mi - 5:03(9:53/mi) 141/165bpm [1393b/mi] 57cal 6.07/6.49mph Add a comment
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	Tue 7th May May 7
0mi, 1:01:06 Cross - Aerobics 1) 0mi - 1:01:06(0/mi) 97/128bpm [INFb/mi] 317cal Add a comment	0.2mi, 1:58 Run - Warm Down 1) 0.18mi - 1:58(10:50/mi) 118/128bpm [1278b/mi] 17cal 5.54/6.2mph Add a comment 3mi, 26:34 Run - Time Trial 1) 1mi - 8:36(8:36/mi) 149/180bpm [1280b/mi] 101cal 6.98/7.89mph 2) 1mi - 8:38(8:38/mi) 145/147bpm [1253b/mi] 99cal 6.95/7.41mph 3) 0.98mi - 9:20(9:31/mi) 150/155bpm [1427b/mi] 111cal 6.31/6.97mph Add a comment 0.5mi, 5:01 Run - Warm Up 1) 0.48mi - 5:01(10:31/mi) 137/167bpm [1441b/mi] 53cal 5.71/6.55mph Add a comment	4.1mi, 56:36 Walk - Nordic Walking 1) 1mi - 13:52(13:52/mi) 106/113bpm [1470b/mi] 95cal 68/71rpm 4.33/4.76mph 2) 1mi - 13:35(13:35/mi) 110/115bpm [1493b/mi] 97cal 68/71rpm 4.42/4.78mph 3) 1mi - 13:37(13:37/mi) 108/113bpm [1470b/mi] 95cal 68/69rpm 4.41/4.61mph 4) 1mi - 13:40(13:40/mi) 104/110bpm [1421b/mi] 94cal 68/69rpm 4.39/4.59mph 5) 0.13mi - 1:53(14:02/mi) 108/110bpm [1516b/mi] 13cal 67/69rpm 4.27/4.4mph Add a comment	0.7mi, 7:26 Run - Warm Down 1) 0.73mi - 7:26(10:07/mi) 124/131bpm [1254b/mi] 74cal 5.93/6.93mph Add a comment 3.1mi, 28:20 Run - parkrun Meant to be an easy run to preserve the legs for Monday. Faster than I expected! 1) 1mi - 9:10(9:10/mi) 131/141bpm [1200b/mi] 97cal 6.55/7.7mph 2) 1mi - 9:04(9:04/mi) 142/146bpm [1287b/mi] 103cal 6.62/7.6mph 3) 1mi - 8:57(8:57/mi) 145/149bpm [1297b/mi] 104cal 6.71/7.26mph 4) 0.14mi - 1:11(8:14/mi) 149/149bpm [1226b/mi] 14cal 7.29/7.26mph 4th May 2024, 8:42pm alpenrose wrote: Nice running :) Add a comment 1.1mi, 10:53 Run - Warm Up 1) 1mi - 10:13(10:13/mi) 125/131bpm [1276b/mi] 101cal 5.88/6.7mph 2) 0.06mi - 41(11:55/mi) 126/128bpm [1501b/mi] 6cal 5.04/5.97mph Add a comment	0mi, 1:21:47 Cross - Yoga 1) 0mi - 33:34(0/mi) 61/85bpm [INFb/mi] 60cal 2) 0mi - 48:14(0/mi) 47/83bpm [INFb/mi] 48cal Add a comment	0.3mi, 7:20 Walk - General 1) 0.34mi - 7:20(21:50/mi) 104/112bpm [2270b/mi] 40cal 45/67rpm 2.75/3.78mph Add a comment 14.3mi, 2:29:16 Run - Race Road sections were greasy underfoot due to the recent rain. Had to walk a few times because either a) the course was congested, b) getting through kissing gates/over stiles, c) climbing under/over fallen trees and d) the very muddiest bit where I was worried I'd lose my shoes if I ran through! The tunnels under the M3 and A34 were very dark. Thoroughly enjoyed this. The scenery is beautiful if you're brave enough to look up from your feet! 1) 1mi - 9:51(9:51/mi) 125/132bpm [1231b/mi] 100cal 6.09/7.06mph 2) 1mi - 9:52(9:52/mi) 132/137bpm [1302b/mi] 104cal 6.08/6.78mph 3) 1mi - 11:00(11:00/mi) 138/148bpm [1519b/mi] 121cal 5.45/6.55mph 4) 1mi - 10:42(10:42/mi) 142/149bpm [1519b/mi] 120cal 5.61/6.78mph 5) 1mi - 10:59(10:59/mi) 143/146bpm [1572b/mi] 120cal 5.46/7.74mph 6) 1mi - 10:47(10:47/mi) 138/144bpm [1488b/mi] 112cal 5.56/6.28mph 7) 1mi - 10:35(10:35/mi) 139/146bpm [1470b/mi] 108cal 5.67/6.51mph 8) 1mi - 9:35(9:35/mi) 129/141bpm [1235b/mi] 67cal 6.27/7.1mph 9) 1mi - 9:51(9:51/mi) 133/140bpm [1310b/mi] 80cal 6.09/7.2mph 10) 1mi - 9:38(9:38/mi) 133/140bpm [1281b/mi] 78cal 6.23/7.31mph 11) 1mi - 10:15(10:15/mi) 133/139bpm [1364b/mi] 80cal 5.85/7.14mph 12) 1mi - 10:52(10:52/mi) 137/141bpm [1488b/mi] 98cal 5.52/6.76mph 13) 1mi - 11:47(11:47/mi) 137/139bpm [1614b/mi] 102cal 5.09/6.62mph 14) 1mi - 10:51(10:51/mi) 138/141bpm [1497b/mi] 99cal 5.53/6.8mph 15) 0.25mi - 2:41(10:40/mi) 141/142bpm [1504b/mi] 27cal 5.63/6.45mph 6th May 2024, 11:57am Ness wrote: Well done! 🏅 6th May 2024, 12:41pm usc215 wrote: wow...very well done on this demanding course 👍 6th May 2024, 9:38pm alpenrose wrote: Well done - glad you enjoyed it too :) Add a comment 1mi, 21:06 Walk - General To and fro between car and race registration/start. 1) 0.96mi - 21:06(21:59/mi) 87/99bpm [1913b/mi] 99cal 47/72rpm 2.73/14.97mph Add a comment	5.9mi, 56:09 Run - Tempo Got rather warm in the T-shirt and wished I'd put a vest on. A bit of faffage on Braeside as I got phone out of pocket to get the next podcast to play. 1) 1mi - 9:28(9:28/mi) 124/133bpm [1174b/mi] 93cal 6.34/6.93mph 2) 1mi - 9:32(9:32/mi) 135/142bpm [1286b/mi] 103cal 6.3/6.87mph 3) 1mi - 9:11(9:11/mi) 141/144bpm [1295b/mi] 102cal 6.53/7.1mph 4) 1mi - 9:29(9:29/mi) 140/143bpm [1328b/mi] 103cal 6.32/6.89mph 5) 1mi - 9:27(9:27/mi) 139/140bpm [1313b/mi] 100cal 6.35/6.87mph 6) 0.94mi - 9:02(9:36/mi) 139/141bpm [1333b/mi] 95cal 6.25/7.33mph Add a comment
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	Tue 14th May May 14
0mi, 1:01:10 Cross - Aerobics 1) 0mi - 1:01:10(0/mi) 93/146bpm [INFb/mi] 286cal Add a comment	1.1mi, 11:55 Run - Warm Down 1) 1mi - 10:40(10:40/mi) 122/144bpm [1301b/mi] 103cal 5.63/6.55mph 2) 0.13mi - 1:15(9:52/mi) 133/134bpm [1313b/mi] 13cal 6.08/6.76mph Add a comment 1.9mi, 21:54 Run - Hill Work 1) 0.07mi - 35(8:50/mi) 110/125bpm [972b/mi] 4cal 6.79/7.87mph 2) 0.05mi - 37(12:55/mi) 129/131bpm [1666b/mi] 6cal 4.65/6.85mph 3) 0.11mi - 1:04(10:04/mi) 135/139bpm [1358b/mi] 11cal 5.96/6.2mph 4) 0.1mi - 1:12(11:32/mi) 135/139bpm [1557b/mi] 11cal 5.2/6.18mph 5) 0.16mi - 1:36(10:15/mi) 138/143bpm [1414b/mi] 17cal 5.86/6.62mph 6) 0.16mi - 1:41(10:49/mi) 136/143bpm [1471b/mi] 16cal 5.55/6.18mph 7) 0.1mi - 1:04(10:09/mi) 137/142bpm [1390b/mi] 11cal 5.91/6.95mph 8) 0.11mi - 1:13(11:37/mi) 140/143bpm [1626b/mi] 13cal 5.17/6.66mph 9) 0.05mi - 33(11:29/mi) 136/138bpm [1561b/mi] 5cal 5.23/7.06mph 10) 0.05mi - 37(13:28/mi) 139/140bpm [1873b/mi] 6cal 4.45/6.14mph 11) 0.01mi - 30(52:55/mi) 127/137bpm [6720b/mi] 3cal 1.13/4.8mph 12) 0.05mi - 30(9:39/mi) 127/134bpm [1225b/mi] 4cal 6.22/7.53mph 13) 0.05mi - 38(13:54/mi) 136/136bpm [1890b/mi] 6cal 4.32/6.7mph 14) 0.1mi - 1:04(10:41/mi) 140/143bpm [1496b/mi] 11cal 5.61/6.45mph 15) 0.1mi - 1:13(12:13/mi) 140/144bpm [1711b/mi] 13cal 4.91/6.24mph 16) 0.15mi - 1:37(10:39/mi) 141/145bpm [1501b/mi] 18cal 5.64/6.45mph 17) 0.16mi - 1:43(10:54/mi) 139/146bpm [1514b/mi] 17cal 5.51/6.07mph 18) 0.1mi - 1:03(10:22/mi) 138/140bpm [1430b/mi] 11cal 5.79/6.55mph 19) 0.11mi - 1:13(11:19/mi) 141/143bpm [1597b/mi] 12cal 5.3/6.55mph 20) 0.05mi - 33(11:42/mi) 138/139bpm [1615b/mi] 5cal 5.13/6.72mph 21) 0.05mi - 38(13:14/mi) 139/140bpm [1839b/mi] 6cal 4.54/5.99mph 22) 0.01mi - 1:01(1:33:06/mi) 116/139bpm [10799b/mi] 6cal 0.64/4.7mph Add a comment 1.1mi, 10:36 Run - Warm Up 1) 1mi - 9:22(9:22/mi) 123/135bpm [1152b/mi] 94cal 6.41/7.1mph 2) 0.13mi - 1:14(9:08/mi) 130/134bpm [1187b/mi] 13cal 6.57/6.39mph Add a comment	4.3mi, 59:56 Walk - Nordic Walking 1) 1mi - 13:44(13:44/mi) 110/122bpm [1510b/mi] 97cal 66/69rpm 4.37/4.78mph 2) 1mi - 13:49(13:49/mi) 113/124bpm [1562b/mi] 97cal 67/69rpm 4.34/4.74mph 3) 1mi - 13:56(13:56/mi) 112/125bpm [1561b/mi] 93cal 65/69rpm 4.3/4.66mph 4) 1mi - 13:50(13:50/mi) 111/120bpm [1535b/mi] 95cal 66/68rpm 4.34/4.61mph 5) 0.32mi - 4:36(14:14/mi) 110/119bpm [1566b/mi] 32cal 66/67rpm 4.21/4.51mph Add a comment	0.7mi, 8:00 Run - Warm Down Watch didn't start hence manual entry. Time is estimate. Add a comment 3.1mi, 29:05 Run - parkrun Legs still felt trashed. Started quite far back and got caught in the congestion on the first path. 1) 1mi - 9:33(9:33/mi) 131/144bpm [1250b/mi] 101cal 6.29/6.8mph 2) 1mi - 9:18(9:18/mi) 143/146bpm [1330b/mi] 108cal 6.45/6.95mph 3) 1mi - 9:11(9:11/mi) 146/149bpm [1340b/mi] 108cal 6.54/7.12mph 4) 0.12mi - 1:04(8:44/mi) 148/149bpm [1291b/mi] 12cal 6.88/6.85mph Add a comment 1.1mi, 11:15 Run - Warm Up 1) 1mi - 10:26(10:26/mi) 121/128bpm [1262b/mi] 101cal 5.75/6.74mph 2) 0.07mi - 49(11:15/mi) 122/125bpm [1372b/mi] 7cal 5.34/5.8mph Add a comment	8mi, 1:23:05 Run - Medium Long Run Had to walk past a very skittish horse. Legs started to feel better at the end. 1) 1mi - 10:27(10:27/mi) 120/128bpm [1254b/mi] 100cal 5.74/6.68mph 2) 1mi - 10:45(10:45/mi) 128/131bpm [1376b/mi] 109cal 5.58/6.68mph 3) 1mi - 10:28(10:28/mi) 129/132bpm [1349b/mi] 106cal 5.74/6.55mph 4) 1mi - 10:15(10:15/mi) 130/135bpm [1333b/mi] 103cal 5.85/6.41mph 5) 1mi - 10:20(10:20/mi) 129/135bpm [1332b/mi] 97cal 5.81/6.78mph 6) 1mi - 10:11(10:11/mi) 129/132bpm [1314b/mi] 93cal 5.89/7.35mph 7) 1mi - 10:17(10:17/mi) 131/134bpm [1347b/mi] 98cal 5.83/7.14mph 8) 1mi - 9:58(9:58/mi) 132/134bpm [1315b/mi] 93cal 6.02/6.7mph 9) 0.04mi - 24(10:36/mi) 134/134bpm [1420b/mi] 3cal 5.66/5.72mph 12th May 2024, 12:09pm Ness wrote: Well done Add a comment	0mi, 54:40 Cross - Yoga Beginner Yoga Classes 59) 10 min Morning Yoga for Hips - ALL LEVELS & NO PROPS 60) 20 min Morning Yin Yoga Without Props - SLOW & SWEET 61) 15 min Gentle Yoga for Flexibility & Stress Reduction 62) 10 min Morning Yoga for Beginners - Perfect Way To Start Your Day 1) 0mi - 10:29(0/mi) 61/79bpm [INFb/mi] 18cal 2) 0mi - 18:32(0/mi) 56/72bpm [INFb/mi] 23cal 3) 0mi - 15:38(0/mi) 56/73bpm [INFb/mi] 20cal 4) 0mi - 10:01(0/mi) 66/78bpm [INFb/mi] 20cal Add a comment	1mi, 9:47 Run - Warm Down Trimmed from another training entry 22) 1mi - 9:46(9:46/mi) 137/141bpm [1337b/mi] 98cal 6.15/6.55mph 23) 0mi - 1(7:58/mi) 134/134bpm [1067b/mi] 7.53/5.74mph Add a comment 4.5mi, 41:50 Run - Intervals 10 x 400 (target pace 8:20) with 2 min recoveries. Missed the watch beeps at the end of the seventh rep so didn't get much recovery! Trimmed from another training entry 2) 0.25mi - 2:13(8:56/mi) 138/143bpm [1234b/mi] 25cal 6.71/6.91mph 3) 0.22mi - 2:00(9:10/mi) 138/142bpm [1265b/mi] 22cal 6.54/7.33mph 4) 0.25mi - 2:11(8:46/mi) 141/144bpm [1236b/mi] 24cal 6.85/7.76mph 5) 0.21mi - 2:00(9:33/mi) 139/143bpm [1327b/mi] 22cal 6.28/7.76mph 6) 0.25mi - 2:03(8:16/mi) 142/146bpm [1174b/mi] 23cal 7.26/7.39mph 7) 0.21mi - 2:00(9:39/mi) 142/146bpm [1369b/mi] 22cal 6.22/7.26mph 8) 0.25mi - 2:13(8:55/mi) 145/148bpm [1292b/mi] 25cal 6.73/7.08mph 9) 0.21mi - 2:00(9:34/mi) 145/149bpm [1387b/mi] 23cal 6.27/7.22mph 10) 0.25mi - 2:13(8:55/mi) 146/148bpm [1301b/mi] 26cal 6.74/7.49mph 11) 0.19mi - 2:00(10:25/mi) 144/149bpm [1499b/mi] 22cal 5.76/6.55mph 12) 0.25mi - 2:11(8:47/mi) 146/148bpm [1281b/mi] 25cal 6.84/6.7mph 13) 0.2mi - 2:00(9:51/mi) 144/149bpm [1419b/mi] 20cal 6.09/6.22mph 14) 0.25mi - 2:02(8:09/mi) 145/148bpm [1182b/mi] 23cal 7.36/7.72mph 15) 0.23mi - 2:00(8:45/mi) 148/149bpm [1296b/mi] 23cal 6.85/7.28mph 16) 0.25mi - 2:19(9:19/mi) 147/148bpm [1371b/mi] 27cal 6.44/6.93mph 17) 0.2mi - 2:00(10:06/mi) 144/148bpm [1454b/mi] 22cal 5.94/6.68mph 18) 0.25mi - 2:13(8:53/mi) 145/147bpm [1289b/mi] 25cal 6.75/7.22mph 19) 0.19mi - 2:00(10:47/mi) 143/147bpm [1542b/mi] 21cal 5.56/6.74mph 20) 0.25mi - 2:13(8:53/mi) 145/147bpm [1288b/mi] 25cal 6.75/7.18mph 21) 0.21mi - 2:00(9:25/mi) 143/147bpm [1346b/mi] 22cal 6.38/6.87mph 14th May 2024, 6:48pm Ness wrote: Well done Add a comment 1mi, 10:04 Run - Warm Up 1) 1mi - 10:04(10:04/mi) 124/131bpm [1249b/mi] 100cal 5.96/6.87mph 14th May 2024, 6:24pm Ness wrote: Nice intervals. Well done! Add a comment

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