wshippin

Last on at 9am, 21st Oct 2024

M35 Bedfordshire

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UKnetrunner | Redway Runners | Sweatshop Running Community - Milton Keynes

About Me
Co-Event Director at Bury Field parkrun Show More...

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My parkrun
Bury Field parkrun

Recent Training
20th Nov	General	0.2mi	1:38
20th Nov	General	3.1mi	20:01
20th Nov	General	1.1mi	12:14
19th Nov	General	4.1mi	27:20
19th Nov	General	0.7mi	5:09

12 Month Benchmarks	Run
Mile	4:57
5k	17:37
5mi	29:05
10k	37:07
10mi	1:01:27
Half	1:22:36
20mi	2:31:30
Mara	3:34:47

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	PB	WB
1mi	26					5:05 74.43	4:52 77.74	5:03 74.92	5:20 70.99	5:14 72.47	4:59 76.28	4:49 79.18	5:30 69.62				4:49 4:49/mi	79.18
1.1mi	3				5:52 71.82	5:32 76.15	5:49 72.44										5:32 5:02/mi	76.15
3000m	2										10:09 74.21	9:57 75.95					9:57 5:20/mi	75.95
4km	1		20:39 49.28														20:39 8:18/mi	49.28
2.5mi	5					14:13 72.02	14:44 69.49		15:05 67.90		15:41 65.52				15:08 69.21		14:13 5:41/mi	72.02
4.7km	1											15:32 78.06					15:32 5:19/mi	78.06
5km	357	24:26 52.59	20:18 63.30	18:42 68.72	17:30 73.43	17:01 75.51	17:02 75.44	17:41 72.67	18:09 70.81	18:02 71.26	17:18 74.51	16:43 77.36	17:20 74.93	17:33 74.40	16:54 77.78	16:52 77.93	16:43 5:23/mi	77.93
5.1km	5												19:53 66.68				19:53 6:16/mi	66.68
3.5mi	4			23:38 61.60	23:21 62.35	21:44 66.99	22:03 66.02										21:44 6:13/mi	66.99
4.4mi	8			28:33 64.66	26:56 68.54	25:25 72.63	25:43 71.78										25:25 5:47/mi	72.63
5mi	46			32:22 65.09	29:22 71.74	28:24 74.18	30:23 69.34	29:47 70.73	31:00 67.96	31:23 67.16	30:17 69.69	28:18 74.74			29:21 72.89		28:18 5:40/mi	74.74
6mi	8				38:07 66.80	34:49 73.13	36:08 70.46		38:37 65.93	36:48 69.22	36:32 69.80	35:18 72.37			36:09 71.39		34:49 5:48/mi	73.13
10km	121	53:52 49.01	43:47 60.30	40:09 65.75	37:56 69.60	35:03 75.32	35:39 74.05	36:54 71.54	38:06 69.29	37:44 69.96	36:24 72.64	34:54 75.90	36:00 73.76	39:13 67.94	36:07 74.07	37:15 71.81	34:54 5:37/mi	75.90
12km	11				48:22 66.26	44:37 71.83	44:24 72.18	47:00 68.19	48:48 65.68	49:17 65.03	49:49 64.35	44:34 71.99					44:24 5:57/mi	72.18
9mi	1						56:49 68.87										56:49 6:19/mi	68.87
10mi	20	1:29:51 48.69	1:18:28 55.76	1:07:06 65.20	1:02:04 70.49	1:00:47 71.98	1:00:48 71.96	1:05:02 67.27	1:06:40 65.62	1:04:34 67.76	1:00:09 72.77	58:41 74.69	1:04:48 67.78	1:05:13 67.54	1:01:42 71.65	59:50 73.89	58:41 5:52/mi	74.69
13.1mi	58	2:26:09 39.67	1:45:30 54.95	1:28:04 65.83	1:23:54 69.10	1:20:19 72.18	1:19:09 73.25	1:24:28 68.64	1:24:43 68.43	1:25:59 67.43	1:19:48 72.66	1:15:46 76.61	1:22:44 70.16	1:22:38 70.55	1:17:17 75.69	1:18:34 74.45	1:15:46 5:47/mi	76.61
20mi	5				2:23:45 63.42		2:14:59 67.54		2:47:04 54.57		2:31:43 60.09		2:22:56 63.86				2:14:59 6:45/mi	67.54
26.2mi	26				3:27:17 58.64	3:03:37 66.20	3:02:10 66.73	3:16:56 61.73	3:47:24 53.46	3:41:58 54.76	2:55:51 69.14	3:02:47 66.52	3:35:23 56.60		3:09:34 64.48		2:55:51 6:43/mi	69.14
60km	1					9:20:10 33.63											9:20:10 15:02/mi	33.63
40mi	1						13:33:01 25.26										13:33:01 20:20/mi	25.26
85mi	1					24:52:10 36.14											24:52:10 17:33/mi	36.14

2023		Result	WAVA	Distance
23 Apr	London Marathon			26.2mi
15 Apr	Bury Field parkrun			5km
1 Apr	Bury Field parkrun			5km
31 Mar	Serpentine Last Friday of the Month 5K			5km
26 Mar	Freiburg Marathon			26.2mi
25 Mar	Dietenbach parkrun			5km
12 Mar	NN CPC Loop Den Haag Half Marathon SB	1:18:34	74.45	13.1mi
11 Mar	Zuiderpark parkrun SB	16:52	77.93	5km
7 Mar	MK 10K Run Series Race #2 SB	37:15	71.81	10km
24 Feb	Serpentine Last Friday of the Month 5K	17:25	75.47	5km
19 Feb	cattle creep a little further SB	59:50	73.89	10mi
12 Feb	Chiltern League Race 5 Cross Country race - Keysoe - Senior Men	35:52	74.58	10km
7 Feb	MK 5K Run Series Race #1	17:13	76.35	5km
27 Jan	Serpentine Last Friday of the Month 5K	16:57	77.55	5km
14 Jan	Chiltern League Race 4 Cross Country race - Campbell Park - Senior Men	37:58	56.34	5mi
3 Jan	MK 10K Run Series Race #1	38:23	69.69	10km
2022		Result	WAVA	Distance
30 Dec	Serpentine Last Friday of the Month 5K	18:27	71.24	5km
3 Dec	Chiltern League Race 3 Cross Country race - Luton - Senior Men	34:37	72.53	9.4km
25 Nov	Serpentine Last Friday of the Month 5K	16:57	77.55	5km
24 Nov	Jamaica Pond parkrun SB	16:54	77.78	5km
12 Nov	Chiltern League Race 2 Cross Country race - Teardrops - Senior Men	36:21	69.07	9.4km
30 Oct	Frankfurt Marathon	3:10:24	64.42	26.2mi
28 Oct	Serpentine Last Friday of the Month 5K	18:33	70.86	5km
19 Oct	Great South Run 5k	17:37	74.61	5km
16 Oct	Great South Run SB	1:01:42	71.65	10mi
2 Oct	Cologne Half Marathon	1:19:31	73.56	13.1mi
30 Sep	Serpentine Last Friday of the Month 5K	17:52	73.57	5km
25 Sep	NN CPC Loop Den Haag	1:19:58	73.15	13.1mi
11 Sep	Great North Run SB	1:17:17	75.69	13.1mi
3 Sep	Bedford Twilight 10k	36:07	74.07	10km
26 Aug	Serpentine Last Friday of the Month 5K	16:57	77.55	5km
8 Aug	Sri Chinmoy 5K Series	17:18	75.98	5km
29 Jul	Serpentine Last Friday of the Month 5K			5km
20 Jul	Rugby 6 EMGP Series SB	36:09	71.39	6mi
12 Jul	Milton Keynes 10k EMGP Series race 8	38:21	69.75	10km
9 Jul	Furzton Relay SB	15:08	69.21	2.5mi
8 Jul	Blisworth Friday 5 EMGP Series	31:55	67.02	5mi
2 Jul	Newport Pagnell Carnival 5K	17:15	76.20	5km
29 Jun	Corby 5 EMGP Series race 5	29:58	71.39	5mi
24 Jun	Serpentine Last Friday of the Month 5K	17:36	74.68	5km
21 Jun	Weedon 10k EMGP Series	38:46	69.00	10km
16 Jun	Cattle Creep 10K	37:56	70.52	10km
7 Jun	Harborough 5 EMGP Series	29:49	71.74	5mi
27 May	Serpentine Last Friday of the Month 5K	17:38	74.54	5km
24 May	Banbury 5 EMGP Series SB	29:21	72.89	5mi
9 May	Silverstone 10k EMGP Series SB	36:07	73.77	10km
24 Apr	ATW Dorney Lake Marathon	3:35:59	56.59	26.2mi
3 Apr	Manchester Marathon SB	3:09:34	64.48	26.2mi
13 Mar	Milton Keynes Festival of Running 5K	18:44	69.70	5km
13 Mar	Milton Keynes Festival of Running Half Marathon	1:31:10	63.94	13.1mi
15 Jan	Chiltern League Race 4 Cross Country race - Campbell Park - Senior Men	36:03	59.06	5mi
2021		Result	WAVA	Distance
12 Dec	MK winter half marathon	1:26:35	67.33	13.1mi
4 Dec	Chiltern League Race 3 Cross Country race - Luton - Senior Men	41:00	60.98	9.4km
28 Nov	Hatfield 5			5mi
13 Nov	Chiltern League Race 2 Cross Country race - Teardrops - Senior Men	40:03	62.42	9.4km
23 Oct	Willen 5k			5km
17 Oct	Great South Run SB	1:05:13	67.54	10mi
16 Oct	Great South Run 5k	18:27	70.77	5km
10 Oct	Bournemouth Supersonic 10k SB	39:13	67.94	10km
9 Oct	Bournemouth Supersonic 5k SB	17:33	74.40	5km
9 Oct	Bournemouth Supernova 5k	18:05	72.21	5km
12 Sep	Great North Run SB	1:22:38	70.55	13.1mi
10 Sep	Great North 5k	17:58	72.68	5km
31 May	VIRTUAL Vitality London 10,000	45:42	58.30	10km
2020		Result	WAVA	Distance
12 Dec	Milton Keynes Winter Half Marathon			13.1mi
6 Dec	Gosport Christmas Golden Mile SB	5:30	69.62	1mi
6 Dec	Gosport Christmas 5K	18:57	68.54	5km
29 Oct	Cattle Creepy	38:41	68.64	10km
25 Oct	Dorney Lake Half Marathon	1:24:08	69.11	13.1mi
18 Oct	Bedford Autodrome Autumn 10k SB	36:00	73.76	10km
17 Oct	Velopark 10 Mile Race by Mornington Chasers SB	1:04:48	67.78	10mi
4 Oct	Dorney Lake Marathon	3:36:22	56.34	26.2mi
4 Oct	Virtual London Marathon SB	3:35:23	56.60	26.2mi
23 Aug	Ultra:5K Race 4 (12pm)	21:54	60.54	5.1km
23 Aug	Ultra:5K Race 5 (1pm)	20:43	64.00	5.1km
23 Aug	Ultra:5K Race 1 (9am) PB	19:53	66.68	5.1km
23 Aug	Ultra:5K Race 3 (11am)	20:23	65.04	5.1km
23 Aug	Ultra:5K Race 2 (10am)	19:56	66.51	5.1km
21 Aug	MK5k PB Special SB	17:20	74.93	5km
18 Jun	Cattle Creep Virtual 10K	37:11	71.41	10km
15 Mar	Milton Keynes Festival of Running 5K	17:56	72.11	5km
15 Mar	Milton Keynes Festival of Running Half Marathon	1:33:17	62.22	13.1mi
8 Mar	Hillingdon 20 SB	2:22:56	63.86	20mi
1 Mar	The Big Half SB	1:22:44	70.16	13.1mi
2019		Result	WAVA	Distance
31 Oct	Cattle Creepy	37:31	70.60	10km
27 Oct	Frankfurt Marathon	3:10:09	64.00	26.2mi
25 Oct	Serpentine Last Friday of the Month 5K	17:33	73.68	5km
20 Oct	Great South Run PB	58:41	74.69	10mi
19 Oct	Great South Run 5k	16:52	76.67	5km
22 Sep	Old Money Run (10 Miles)	1:05:50	66.58	10mi
14 Sep	Bedford parkrun PB	16:43	77.36	5km
8 Sep	Great North Run PB	1:15:46	76.61	13.1mi
7 Sep	Great North 5k PB	15:32	78.06	4.7km
4 Sep	Silverstone 10k EMGP Series PB	34:54	75.90	10km
30 Aug	Tour Of Milton Keynes: Willen Lake '6'			6.4mi
30 Aug	Serpentine Last Friday of the Month 5K			5km
28 Aug	Tour Of Milton Keynes: Campbell Park 'Five'			7km
27 Aug	Tour of Milton Keynes: Stantonbury Track Mile PB	4:49	79.18	1mi
25 Aug	Tour of Milton Keynes: Tattenhoe Park 11k			10.9km
24 Aug	HHH Open 10000			10000m
5 Aug	Sri Chinmoy 5K Series	17:00	76.07	5km
3 Aug	Beat the Barge	28:54	73.19	5mi
1 Aug	Redway Runners Green Mile	5:02	75.77	1mi
31 Jul	Doug Anderson 5k	17:20	74.60	5km
29 Jul	Sri Chinmoy 5K Series	17:16	74.89	5km
27 Jul	MK5000 - 3000 Official Split PB	9:57	75.95	3000m
27 Jul	MK5000 PB Special PB	16:46	77.13	5000m
26 Jul	Brooks Last Friday of the Month 5k – July	18:13	70.99	5km
19 Jul	Beds AAA 10K	35:10	75.32	10km
15 Jul	Sri Chinmoy 5K Series	17:45	72.85	5km
9 Jul	Milton Keynes 10k EMGP Series race 8	37:00	71.59	10km
8 Jul	Sri Chinmoy 5K Series	17:35	73.54	5km
28 Jun	Serpentine Last Friday of the Month 5K	18:01	71.78	5km
25 Jun	Harborough 5 EMGP Series race 6	28:57	73.06	5mi
20 Jun	Cattle Creep 10K	36:49	71.94	10km
18 Jun	Weedon 10k EMGP Series	37:24	70.82	10km
15 Jun	MK24 Solo	66mi		24hr
12 Jun	Corby 5 EMGP Series race 4	28:59	72.98	5mi
10 Jun	Sri Chinmoy 5K Series	17:47	72.72	5km
4 Jun	Banbury 5 EMGP Series	28:49	73.40	5mi
3 Jun	Sri Chinmoy 5K Series	17:26	74.18	5km
2 Jun	Run Bedford 10k	37:11	71.23	10km
31 May	Brooks Last Friday of the Month 5k – May	18:15	70.86	5km
27 May	Sri Chinmoy 5K Series	17:22	74.46	5km
27 May	Vitality London 10,000	36:33	72.47	10km
26 May	Westminster Mile	5:05	75.03	1mi
22 May	Rugby 6 EMGP Series SB	35:18	72.37	6mi
19 May	Sycamore 6 hour challenge	35mi		6hr
17 May	Blisworth Friday 5 EMGP Series PB	28:18	74.74	5mi
12 May	Stevington 12K SB	44:34	71.99	12km
5 May	Rightmove MK Rocket 5K	16:55	76.20	5km
28 Apr	London Marathon	3:16:48	61.78	26.2mi
26 Apr	Serpentine Last Friday of the Month 5K	17:40	72.96	5km
10 Apr	Highgate Harriers/City of London Open Meeting 5000m	16:55	76.20	5000m
7 Apr	Freiburg Marathon SB	3:02:47	66.52	26.2mi
29 Mar	Serpentine Last Friday of the Month 5K	17:39	73.03	5km
17 Mar	Milton Keynes Festival of Running 5K	17:51	72.21	5km
17 Mar	Milton Keynes Festival of Running Half Marathon	1:32:20	62.80	13.1mi
10 Mar	The Big Half	1:22:34	70.23	13.1mi
3 Mar	Mornington Chasers Regent's Park 10K	39:22	67.16	10km
2 Mar	Watermeadows parkrun	18:19	70.37	5km
22 Feb	Serpentine Last Friday of the Month 5K	17:41	72.89	5km
25 Jan	Serpentine Last Friday of the Month 5K	18:09	71.02	5km
19 Jan	Chichester parkrun	18:49	68.50	5km
12 Jan	Gunpowder parkrun	18:05	71.28	5km
6 Jan	Mornington Chasers Regent's Park 10K	37:20	70.82	10km
5 Jan	Coldham's Common parkrun	18:23	70.12	5km
1 Jan	Long Eaton parkrun	18:20	70.31	5km
1 Jan	Dishley parkrun, Loughborough	19:01	67.78	5km
2018		Result	WAVA	Distance
28 Dec	Serpentine Last Friday of the Month 5k	18:20	70.31	5km
26 Dec	Aylesbury Boxing Day 5km	19:16	66.90	5km
9 Dec	Milton Keynes Winter Half Marathon	1:28:16	65.69	13.1mi
2 Dec	Mornington Chasers Regent's Park 10K	37:39	70.22	10km
25 Nov	Wolverton 5	30:17	69.69	5mi
17 Nov	Dirt Half Challenge	1:27:47	66.06	13.1mi
4 Nov	Mornington Chasers Regent's Park 10K	39:57	66.18	10km
31 Oct	Cattle Creepy	39:19	67.25	10km
28 Oct	Frankfurt Marathon PB	2:55:51	69.14	26.2mi
21 Oct	Great South Run SB	1:00:09	72.77	10mi
20 Oct	Great South Run 5k SB	17:18	74.51	5km
14 Oct	Great Eastern Run	1:20:47	71.78	13.1mi
7 Oct	Mornington Chasers Regent's Park 10K	37:07	71.23	10km
29 Sep	Biggleswade AC Open 5000	17:16	74.65	5000m
29 Sep	Pocket parkrun	19:42	65.43	5km
28 Sep	Serpentine Last Friday of the Month 5k	19:03	67.66	5km
23 Sep	Bristol half marathon SB	1:19:48	72.66	13.1mi
22 Sep	Pomphrey Hill parkrun	18:49	68.50	5km
16 Sep	Worcester City Half Marathon	1:23:40	69.31	13.1mi
15 Sep	Great Denham parkrun	20:20	63.39	5km
12 Sep	Highgate Harriers Open 5000 SB	16:48	76.73	5000m
8 Sep	Sixfields Upton parkrun	17:46	72.55	5km
7 Sep	Tour Of Milton Keynes: Willen Lake '6'	38:12	71.43	6.4mi
6 Sep	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:28	59.48	3.4km
5 Sep	Tour Of Milton Keynes: Campbell Park 'Five'	25:53	70.62	7km
4 Sep	Tour of Milton Keynes: Stantonbury Track Mile SB	4:59	76.28	1mi
3 Sep	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	30:50	67.07	4.9mi
2 Sep	Tour of Milton Keynes: Tattenhoe Park 11k	42:33	68.11	10.9km
1 Sep	Milton Keynes parkrun	22:20	57.72	5km
31 Aug	Serpentine Last Friday of the Month 5K	18:43	68.87	5km
25 Aug	HHH Open 10000			10000m
25 Aug	Tooting Common parkrun	22:35	57.08	5km
18 Aug	Bedford parkrun	17:48	72.42	5km
13 Aug	Sri Chinmoy 5K Series	17:38	73.10	5km
11 Aug	Milton Keynes parkrun	29:42	43.40	5km
11 Aug	MK5000 PB Special	17:07	75.31	5000m
11 Aug	MK5000 - 3000 Official Split SB	10:09	74.21	3000m
6 Aug	Sri Chinmoy 5K Series	17:45	72.62	5km
5 Aug	Regents Park Summer 10K Series	38:33	68.59	10km
4 Aug	Milton Keynes parkrun	19:12	67.14	5km
28 Jul	Great Denham parkrun	19:10	67.25	5km
27 Jul	Serpentine Last Friday of the Month 5K	19:21	66.61	5km
25 Jul	Doug Anderson 5k	17:49	72.35	5km
23 Jul	Sri Chinmoy 5K Series	18:20	70.31	5km
21 Jul	Great Denham parkrun	19:17	66.85	5km
20 Jul	Beds AAA 10K SB	36:24	72.64	10km
14 Jul	Great Denham parkrun	20:48	61.97	5km
14 Jul	Furzton Relay SB	15:41	65.52	2.5mi
10 Jul	Milton Keynes 10k EMGP Series race 8	36:38	72.17	10km
7 Jul	Great Denham parkrun	19:12	67.14	5km
3 Jul	Harborough 5 EMGP Series race 6 SB	30:17	69.69	5mi
1 Jul	Regents Park Summer 10K Series	40:08	65.88	10km
30 Jun	Great Denham parkrun	18:18	70.44	5km
26 Jun	Weedon 10k EMGP Series	39:14	67.39	10km
23 Jun	Stevenage parkrun	18:15	70.63	5km
22 Jun	Redway Runners Track Mile Time Trial	5:06	74.53	1mi
17 Jun	Run Bedford 10k	40:47	64.83	10km
12 Jun	Banbury 5 EMGP Series	30:23	69.46	5mi
8 Jun	Marston Forest 5K	17:58	71.74	5km
6 Jun	Corby 5 EMGP Series race 4	30:41	68.78	5mi
3 Jun	Regents Park Summer 10K Series	39:44	66.54	10km
2 Jun	Letchworth parkrun	21:31	59.91	5km
28 May	Vitality London 10,000	40:21	65.53	10km
27 May	Westminster Mile	5:22	70.83	1mi
26 May	Clapham Common parkrun	19:07	67.43	5km
23 May	Rugby 6 EMGP Series SB	36:32	69.80	6mi
19 May	Great Denham parkrun	18:57	68.02	5km
18 May	Blisworth Friday 5 EMGP Series race 3	31:01	68.04	5mi
13 May	Stevington 12K SB	49:49	64.35	12km
12 May	Great Denham parkrun	18:19	70.23	5km
9 May	Silverstone 10k EMGP Series	36:43	71.93	10km
7 May	Milton Keynes Marathon	3:53:15	52.11	26.2mi
6 May	MK Rocket 5k	17:42	72.68	5km
5 May	Milton Keynes parkrun	19:39	65.47	5km
28 Apr	Great Denham parkrun	18:32	69.41	5km
22 Apr	Antwerp Marathon	3:31:28	57.48	26.2mi
21 Apr	Mile End parkrun	20:02	64.21	5km
14 Apr	Milton Keynes parkrun	20:09	63.84	5km
8 Apr	Freiburg Marathon	3:16:26	61.88	26.2mi
7 Apr	Nidda parkrun	18:34	69.29	5km
31 Mar	Milton Keynes parkrun	20:38	62.35	5km
25 Mar	Bedford 20 SB	2:31:43	60.09	20mi
24 Mar	Great Denham parkrun	20:08	63.89	5km
11 Mar	Milton Keynes Festival of Running 5K	18:57	67.88	5km
11 Mar	Milton Keynes Festival of Running Half Marathon	1:42:42	56.45	13.1mi
10 Mar	Great Denham parkrun	20:54	61.55	5km
4 Mar	The Big Half	1:25:56	67.46	13.1mi
3 Mar	Canons Park parkrun	19:58	64.43	5km
24 Feb	Great Denham parkrun	18:02	71.34	5km
24 Feb	Big Fetch Mile - Bedford	5:09	73.64	1mi
18 Feb	MK Winter Half Marathon	1:28:40	65.39	13.1mi
17 Feb	Great Denham parkrun	18:24	69.91	5km
15 Feb	Cattle Creep Night Run	38:43	68.21	10km
10 Feb	Bedford parkrun	18:52	68.18	5km
3 Feb	Milton Keynes parkrun	19:41	65.36	5km
27 Jan	Bedford parkrun	18:54	68.06	5km
20 Jan	Milton Keynes parkrun	19:57	64.48	5km
13 Jan	Gunpowder parkrun	18:57	67.88	5km
6 Jan	Milton Keynes parkrun	21:07	60.92	5km
1 Jan	Black Park parkrun	20:57	61.40	5km
1 Jan	Upton Court parkrun	22:02	58.38	5km
2017		Result	WAVA	Distance
30 Dec	Milton Keynes parkrun	21:57	58.61	5km
25 Dec	Milton Keynes parkrun	21:46	59.10	5km
23 Dec	Milton Keynes parkrun	20:28	62.85	5km
17 Dec	Portsmouth Coastal Waterside Marathon SB	3:41:58	54.76	26.2mi
16 Dec	Queen Elizabeth parkrun	20:35	62.50	5km
9 Dec	Milton Keynes parkrun	20:29	62.80	5km
2 Dec	Milton Keynes parkrun	19:39	65.47	5km
22 Oct	Great South Run SB	1:04:34	67.76	10mi
15 Oct	Great Birmingham Run	1:42:46	56.41	13.1mi
8 Oct	Bournemouth Half Marathon	1:34:33	61.32	13.1mi
7 Oct	Bournemouth Supersonic 10k	38:11	69.17	10km
7 Oct	Bournemouth Supernova 5k	18:37	69.10	5km
10 Sep	Great North Run SB	1:25:59	67.43	13.1mi
9 Sep	Great North 5k	18:30	69.54	5km
8 Sep	Tour Of Milton Keynes: Willen Lake '6'	41:57	64.98	6.4mi
7 Sep	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:47	58.08	3.4km
6 Sep	Tour Of Milton Keynes: Campbell Park 'Five'	26:51	67.98	7km
5 Sep	Tour of Milton Keynes: Stantonbury Track Mile	5:17	71.78	1mi
4 Sep	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	32:56	62.71	4.9mi
3 Sep	Tour of Milton Keynes: Tattenhoe Park 11k	44:45	64.70	10.9km
26 Jul	Doug Anderson 5k	18:27	69.72	5km
21 Jul	Beds AAA 10K	38:30	68.60	10km
1 Jul	Big Fetch Mile - Bedford	5:17	71.78	1mi
27 Jun	Milton Keynes 10k EMGP Series race 8	39:02	67.66	10km
20 Jun	Weedon 10k EMGP Series	40:29	65.24	10km
18 Jun	Run Bedford 10k	48:08	54.87	10km
16 Jun	Marston Forest 5K	18:32	69.41	5km
13 Jun	Harborough 5 EMGP Series race 6	31:30	66.91	5mi
6 Jun	Banbury 5 EMGP Series	31:43	66.45	5mi
29 May	Vitality London 10,000	41:06	64.26	10km
28 May	Westminster Mile SB	5:14	72.47	1mi
24 May	Corby 5 EMGP Series race 4 SB	31:23	67.16	5mi
17 May	Rugby 6 EMGP Series SB	36:48	69.22	6mi
12 May	Blisworth Friday 5 EMGP Series race 3	31:36	66.67	5mi
7 May	Stevington 12K SB	49:17	65.03	12km
2 May	Silverstone 10k EMGP Series SB	37:44	69.96	10km
30 Apr	MK Rocket 5k SB	18:02	71.26	5km
19 Mar	Chicks & Chaps Winter Series #3 5k	19:13	66.88	5km
5 Mar	Milton Keynes Festival of Running 5k	18:41	68.78	5km
5 Mar	Milton Keynes Festival of Running Half Marathon	1:35:03	60.99	13.1mi
19 Feb	Chicks & Chaps Winter Series #2 10k	41:10	64.13	10km
29 Jan	Chicks & Chaps Winter Series #1 10k	39:47	66.36	10km
2016		Result	WAVA	Distance
23 Oct	Great South Run SB	1:06:40	65.62	10mi
22 Oct	Great South Run 5k	18:47	68.42	5km
16 Oct	Great Birmingham Run	1:34:42	61.22	13.1mi
2 Oct	Great Scottish Run 10K SB	38:06	69.29	10km
25 Sep	NSPCC Milton Keynes Half Marathon	1:28:18	65.66	13.1mi
11 Sep	Great North Run SB	1:24:43	68.43	13.1mi
10 Sep	Great North 5k SB	18:09	70.81	5km
26 Aug	Tour Of Milton Keynes: Willen Lake '6'	40:09	67.86	6.4mi
25 Aug	Tour Of Milton Keynes: Brickhill Woods Hill Race 3k	14:47	58.01	3.4km
24 Aug	Tour Of Milton Keynes: Campbell Park 'Five'	27:51	65.50	7km
23 Aug	Tour of Milton Keynes: Stantonbury Track Mile SB	5:20	70.99	1mi
22 Aug	Tour Of Milton Keynes: Potterspury Cross-Country 5 Miles	32:56	62.67	4.9mi
21 Aug	Tour of Milton Keynes: Tattenhoe Park 11k	44:46	64.65	10.9km
17 Jul	Great Newham London Run	42:19	62.39	10km
16 Jul	Furzton Relay SB	15:05	67.90	2.5mi
3 Jul	Great North 10k	40:52	64.60	10km
28 Jun	Milton Keynes 10k EMGP Series race 8	38:49	68.01	10km
26 Jun	Donington Summer Running Festival	1:09:57	62.54	10mi
26 Jun	Donington Summer Running Festival	19:16	66.70	5km
22 Jun	Cattle Creep 10K	40:42	64.86	10km
21 Jun	Weedon 10k EMGP Series	39:14	67.29	10km
14 Jun	Harborough 5 EMGP Series race 6 SB	31:00	67.96	5mi
7 Jun	Banbury 5 EMGP Series	32:19	65.19	5mi
5 Jun	Run Bedford 10k	39:35	66.69	10km
1 Jun	Corby 5 EMGP Series race 4	31:23	67.13	5mi
29 May	Westminster Mile	5:24	70.12	1mi
22 May	Great Manchester Run	38:29	68.60	10km
20 May	Blisworth Friday 5 EMGP Series race 3	32:23	65.05	5mi
15 May	Great Bristol 10k	40:33	65.10	10km
11 May	Rugby 6 EMGP Series SB	38:37	65.93	6mi
4 May	Silverstone 10k EMGP Series	39:24	67.01	10km
1 May	Great Birmingham 10k	40:55	64.52	10km
24 Apr	London Marathon SB	3:47:24	53.46	26.2mi
3 Apr	Oakley 20 SB	2:47:04	54.57	20mi
6 Mar	Milton Keynes Festival of Running 5K	20:13	63.56	5km
6 Mar	Milton Keynes Festival of Running Half Marathon	1:47:15	54.06	13.1mi
5 Mar	South Oxhey parkrun	22:43	56.57	5km
20 Feb	Aldenham parkrun	22:28	57.20	5km
17 Jan	Not the Roman IX SB	48:48	65.68	12km
9 Jan	Milton Keynes parkrun	19:45	65.06	5km
2 Jan	Milton Keynes parkrun	19:32	65.78	5km
1 Jan	Guildford parkrun	20:13	63.56	5km
1 Jan	Alice Holt parkrun	20:56	61.39	5km
2015		Result	WAVA	Distance
26 Dec	Milton Keynes parkrun	20:15	63.46	5km
25 Dec	Milton Keynes parkrun	20:30	62.68	5km
19 Dec	Milton Keynes parkrun	20:16	63.40	5km
12 Dec	Milton Keynes parkrun	19:22	66.35	5km
5 Dec	Milton Keynes parkrun	19:32	65.78	5km
28 Nov	Milton Keynes parkrun #300	18:57	67.81	5km
21 Nov	Milton Keynes parkrun	20:04	64.04	5km
14 Nov	Milton Keynes parkrun	19:07	67.22	5km
7 Nov	Chiltern League Race 2 Cross Country race- Milton Keynes - Senior Men	42:06	58.82	9.4km
7 Nov	Milton Keynes parkrun	19:51	64.74	5km
31 Oct	Milton Keynes parkrun	19:12	66.93	5km
25 Oct	Great South Run SB	1:05:02	67.27	10mi
24 Oct	Great South Run 5k	17:50	72.06	5km
24 Oct	Southsea parkrun	23:09	55.51	5km
18 Oct	Great Birmingham Run SB	1:24:28	68.64	13.1mi
17 Oct	Milton Keynes parkrun	19:04	67.40	5km
10 Oct	Milton Keynes parkrun	19:01	67.57	5km
3 Oct	Milton Keynes parkrun	19:42	65.23	5km
27 Sep	Great Yorkshire Run	37:56	69.60	10km
26 Sep	Milton Keynes parkrun	19:01	67.57	5km
19 Sep	Milton Keynes parkrun	20:18	63.30	5km
13 Sep	Great North Run	1:25:19	67.95	13.1mi
12 Sep	Great North 5k	17:48	72.19	5km
9 Sep	The Brian Graves Tour of Milton Keynes - Track Mile SB	5:03	74.92	1mi
5 Sep	Bedford parkrun	17:48	72.19	5km
29 Aug	Milton Keynes parkrun	19:12	66.93	5km
22 Aug	Milton Keynes parkrun	18:02	71.26	5km
15 Aug	Milton Keynes parkrun	18:06	70.99	5km
8 Aug	Milton Keynes parkrun	18:18	70.22	5km
1 Aug	Milton Keynes parkrun	18:21	70.03	5km
25 Jul	Milton Keynes parkrun	19:15	66.75	5km
19 Jul	Great Newham London Run			10km
18 Jul	Milton Keynes parkrun	18:58	67.75	5km
15 Jul	Chaps chase #4 5k			5km
12 Jul	NSPCC Milton Keynes Half Marathon	1:30:40	63.94	13.1mi
11 Jul	Milton Keynes parkrun	18:37	69.02	5km
5 Jul	Great North 10K	37:36	70.21	10km
4 Jul	Milton Keynes parkrun	19:13	66.87	5km
30 Jun	Milton Keynes 10k EMGP Series race 8	37:36	70.21	10km
27 Jun	Milton Keynes parkrun	18:45	68.53	5km
24 Jun	Cattle Creep 10K	38:16	68.99	10km
23 Jun	Weedon 10k EMGP Series	38:09	69.20	10km
20 Jun	Milton Keynes parkrun	18:31	69.40	5km
19 Jun	Marston Forest 5K	17:53	71.85	5km
17 Jun	Chaps Chase #3	39:39	66.58	10km
16 Jun	Harborough 5 EMGP Series race 6	30:26	69.22	5mi
13 Jun	Newbury parkrun #182	19:34	65.67	5km
9 Jun	Banbury 5 EMGP Series SB	29:47	70.73	5mi
7 Jun	Run Bedford 10k SB	36:54	71.54	10km
6 Jun	Milton Keynes parkrun	18:28	69.58	5km
3 Jun	Corby 5 EMGP Series race 4	30:45	68.51	5mi
30 May	Milton Keynes parkrun	18:30	69.46	5km
25 May	Vitality London 10,000	38:45	68.13	10km
24 May	Westminster Mile	5:15	72.07	1mi
23 May	Bedford parkrun	18:12	70.60	5km
22 May	Blisworth Friday 5 EMGP Series race 3	30:38	68.77	5mi
16 May	Milton Keynes parkrun	18:48	68.35	5km
13 May	Chaps Chase #2	37:39	70.12	10km
10 May	Stevington 12K	48:36	65.95	12km
9 May	Milton Keynes parkrun	18:59	67.69	5km
6 May	Silverstone 10k EMGP Series	37:14	70.90	10km
2 May	Milton Keynes parkrun	18:32	69.33	5km
26 Apr	London Marathon SB	3:16:56	61.73	26.2mi
25 Apr	Milton Keynes parkrun	19:25	66.18	5km
18 Apr	Milton Keynes parkrun	18:41	68.78	5km
15 Apr	Chaps Chase #1	37:53	69.69	10km
12 Apr	Paris Marathon	3:32:38	57.17	26.2mi
4 Apr	Milton Keynes parkrun SB	17:41	72.67	5km
28 Mar	Milton Keynes parkrun	18:13	70.54	5km
21 Mar	Milton Keynes parkrun	18:01	71.32	5km
14 Mar	Milton Keynes parkrun	18:59	67.69	5km
8 Mar	MK 5K	17:56	71.65	5km
8 Mar	MK Half	1:25:06	68.13	13.1mi
7 Mar	Milton Keynes parkrun	19:02	67.51	5km
28 Feb	Milton Keynes parkrun	18:39	68.90	5km
21 Feb	Milton Keynes parkrun	18:04	71.13	5km
14 Feb	Milton Keynes parkrun	18:17	70.28	5km
7 Feb	Milton Keynes parkrun	18:51	68.17	5km
31 Jan	Milton Keynes parkrun	19:22	66.35	5km
24 Jan	Milton Keynes parkrun	19:25	66.18	5km
18 Jan	Not the Roman IX SB	47:00	68.19	12km
17 Jan	Milton Keynes parkrun	19:00	67.63	5km
10 Jan	Gunpowder parkrun	20:24	62.99	5km
3 Jan	Milton Keynes parkrun	18:52	68.11	5km
1 Jan	Woodley parkrun	19:52	64.68	5km
1 Jan	Reading Parkrun	21:43	59.17	5km
2014		Result	WAVA	Distance
25 Dec	Milton Keynes parkrun	18:43	68.66	5km
21 Dec	Portsmouth Coastal Waterside Marathon	3:27:26	58.60	26.2mi
20 Dec	Havant parkrun	19:36	65.56	5km
13 Dec	Oxford parkrun	19:55	64.52	5km
7 Dec	Alan Green Memorial Thanet Coastal 10 Mile	1:09:31	62.93	10mi
6 Dec	Highbury Fields parkrun	18:53	68.05	5km
29 Nov	Oak Hill parkrun	18:48	68.35	5km
29 Nov	Wolverton 5	30:33	68.96	5mi
23 Nov	The 10k MoRun Milton Keynes	40:40	64.92	10km
22 Nov	Perry Hall parkrun (Inaugural) [Birmingham]	19:48	64.90	5km
16 Nov	Leeds Abbey Dash	37:38	70.15	10km
15 Nov	Leeds parkrun	18:08	70.86	5km
9 Nov	Rockingham 10	1:01:22	71.29	10mi
8 Nov	Daventry parkrun (Inaugural)	20:15	63.46	5km
2 Nov	Squeaky bone trail relay SB	22:03	66.02	3.5mi
1 Nov	Tring parkrun #1	20:16	63.40	5km
26 Oct	Great South Run SB	1:00:48	71.96	10mi
25 Oct	Southsea parkrun	23:27	54.80	5km
25 Oct	Great South Run 5K	17:08	75.00	5km
19 Oct	Great Birmingham Run	1:30:03	64.38	13.1mi
18 Oct	Bushy parkrun	18:57	67.81	5km
11 Oct	Panshanger parkrun	19:47	64.95	5km
5 Oct	Bournemouth Half Marathon	1:33:15	62.17	13.1mi
4 Oct	Bournemouth parkrun	19:50	64.79	5km
4 Oct	Bournemouth Speed of Light 5k	17:11	74.78	5km
4 Oct	Bournemouth Supersonic 10k SB	35:39	74.05	10km
28 Sep	Bupa Great Yorkshire Run	35:46	73.81	10km
27 Sep	Banbury Parkrun #1	18:24	69.84	5km
20 Sep	Wakefield Thornes parkrun (Inaugural)	18:35	69.15	5km
14 Sep	East Coast Classic 10k	36:23	72.56	10km
13 Sep	Cannon Hill parkrun, Birmingham	17:34	73.15	5km
7 Sep	Great North Run SB	1:19:09	73.25	13.1mi
6 Sep	Bupa Great North 5k SB	17:02	75.44	5km
2 Sep	The Brian Graves Tour of Milton Keynes - Track Mile SB	4:52	77.74	1mi
30 Aug	St Albans parkrun	17:31	73.36	5km
25 Aug	DLRR Handicap Race SB	25:43	71.78	4.4mi
23 Aug	Wolverhampton parkrun	17:11	74.78	5km
20 Aug	DLRR Green Mile	5:08	73.70	1mi
16 Aug	Corby parkrun	19:17	66.64	5km
9 Aug	DLRR Green Mile	5:15	72.06	1mi
9 Aug	Milton Keynes parkrun	17:41	72.67	5km
26 Jul	Conkers parkrun #175	18:31	69.40	5km
20 Jul	The National Lottery Newham London Anniversary Run	31:15	67.41	5mi
20 Jul	Furzton Relay SB	14:44	69.49	2.5mi
19 Jul	Oakwell Hall parkrun #1	20:18	63.30	5km
13 Jul	Great North 10K	38:25	68.72	10km
12 Jul	Walthamstow parkrun	20:07	63.88	5km
6 Jul	NSPCC Milton Keynes Half Marathon	1:30:20	64.18	13.1mi
5 Jul	Buckingham parkrun	18:42	68.72	5km
1 Jul	Milton Keynes 10k EMGP Series race 8	37:47	69.87	10km
28 Jun	Endure 24 (8 Laps - solo) PB	13:33:01	25.26	40mi
28 Jun	Newbury parkrun #130	19:05	67.34	5km
24 Jun	Weedon 10k EMGP Series	39:00	67.69	10km
21 Jun	Pymmes parkrun	19:14	66.81	5km
17 Jun	Harborough 5 EMGP Series race 6	31:29	66.91	5mi
14 Jun	Kings Lynn parkrun	18:19	70.15	5km
10 Jun	Banbury 5 EMGP Series	32:14	65.36	5mi
7 Jun	Wimpole Estate parkrun	21:43	59.17	5km
4 Jun	Corby 5 EMGP Series race 4	34:03	61.87	5mi
2 Jun	Cork City Marathon	3:20:14	60.71	26.2mi
31 May	Castle Demense parkrun	19:08	67.16	5km
24 May	BUPA Westminster Mile	5:11	72.99	1mi
24 May	Fulham Palace parkrun	18:01	71.32	5km
23 May	Blisworth Friday 5 EMGP Series race 3 SB	30:23	69.34	5mi
18 May	Great Manchester Run	37:47	69.87	10km
17 May	Oldham parkrun	18:46	68.47	5km
14 May	Rugby 6 EMGP Series SB	36:08	70.46	6mi
11 May	Stevington 12K	47:13	67.88	12km
10 May	Hampstead Heath Parkrun	25:24	50.59	5km
7 May	Silverstone 10k EMGP Series	37:36	70.21	10km
3 May	parkrun walsall	18:55	67.93	5km
30 Apr	Les Irvine Memorial 1.1 mile OU Relay SB	5:49	72.44	1.1mi
26 Apr	Crane Park parkrun	19:43	65.17	5km
21 Apr	The Enigma Strikes Back Free Marathon (Entry was via a free prize draw!)	4:21:07	46.55	26.2mi
19 Apr	Braunstone Parkrun Leicester	19:08	67.16	5km
13 Apr	London Marathon SB	3:02:10	66.73	26.2mi
12 Apr	Barking parkrun	18:02	71.26	5km
5 Apr	Gladstone parkrun	19:06	67.28	5km
29 Mar	Huntingdon parkrun	18:45	68.53	5km
23 Mar	Oakley 20 PB	2:14:59	67.54	20mi
22 Mar	Aylesbury parkrun	18:02	71.26	5km
15 Mar	Arrow Valley Parkrun	18:48	68.35	5km
15 Mar	Spring Shakespeare Half	1:25:58	67.44	13.1mi
9 Mar	Milton Keynes Half Marathon	1:23:32	69.40	13.1mi
8 Mar	Grovelands parkrun	18:33	69.27	5km
2 Mar	Norton 9 PB	56:49	68.87	9mi
1 Mar	Fountains Abbey parkrun (Inaugural)	17:53	71.85	5km
22 Feb	Kingsbury Water parkrun	17:32	73.29	5km
1 Feb	Milton Keynes parkrun	18:05	71.06	5km
25 Jan	Cambridge parkrun	18:26	69.71	5km
19 Jan	Not the Roman IX PB	44:24	72.18	12km
18 Jan	Peterborough parkrun #27	18:08	70.86	5km
11 Jan	Gunpowder parkrun	18:38	68.96	5km
5 Jan	Regent's Park winter series	37:19	70.75	10km
4 Jan	Bedford parkrun	17:56	71.65	5km
1 Jan	Wanstead Flats parkrun	19:28	66.01	5km
1 Jan	Valentines parkrun	19:16	66.70	5km
2013		Result	WAVA	Distance
28 Dec	Pontefract parkrun	18:06	70.99	5km
25 Dec	Milton Keynes parkrun	22:55	56.07	5km
14 Dec	Milton Keynes parkrun	18:54	67.99	5km
8 Dec	Bedford Harriers Half Marathon	1:30:26	64.11	13.1mi
7 Dec	Northampton Magic Mile	5:20	70.94	1mi
7 Dec	Northampton parkrun	18:36	69.09	5km
30 Nov	St Albans parkrun	17:33	73.22	5km
30 Nov	Glow in the Park 10K, Box End Park, Bedford	38:26	68.69	10km
24 Nov	The 10k Mo Run Milton Keynes	37:01	71.32	10km
23 Nov	Wolverton 5	29:01	72.60	5mi
23 Nov	Bedford parkrun	17:42	72.60	5km
16 Nov	Dirt Half Challenge	1:25:18	67.97	13.1mi
9 Nov	Self Transcendence 10M	1:00:47	71.98	10mi
3 Nov	Squeaky bone trail relay PB	21:44	66.99	3.5mi
2 Nov	Milton Keynes parkrun	18:08	70.86	5km
27 Oct	Great South Run SB	1:00:47	71.98	10mi
26 Oct	Great South Run 5K SB	17:01	75.51	5km
20 Oct	Great Birmingham Run	1:21:33	71.09	13.1mi
19 Oct	Milton Keynes parkrun	18:48	68.35	5km
13 Oct	Oxford Half Marathon	1:23:53	69.11	13.1mi
6 Oct	Bournemouth Marathon	3:20:27	60.64	26.2mi
5 Oct	Bournemouth parkrun #6	18:21	70.03	5km
29 Sep	Robin Hood Marathon	3:41:14	54.95	26.2mi
28 Sep	Bedford parkrun	17:39	72.80	5km
15 Sep	Great North Run	1:21:23	71.24	13.1mi
14 Sep	Bupa Great North 5k	17:21	74.06	5km
8 Sep	Salford 10k	37:28	70.46	10km
7 Sep	Northampton parkrun	18:15	70.41	5km
7 Sep	Northampton Magic Mile	5:17	71.61	1mi
1 Sep	Headington 5 Mile (4.4 approx)	26:39	69.27	4.4mi
31 Aug	Milton Keynes parkrun	18:22	69.96	5km
28 Aug	SRC Milton Keynes Magic Mile SB	5:05	74.43	1mi
24 Aug	Bedford parkrun	17:27	73.64	5km
22 Aug	DLRR Handicap Race PB	25:25	72.63	4.4mi
10 Aug	Bedford parkrun	18:35	69.15	5km
3 Aug	Northampton parkrun	17:58	71.52	5km
3 Aug	Northampton Magic Mile	5:28	69.21	1mi
2 Aug	Blisworth 5K	17:20	74.13	5km
27 Jul	Conkers parkrun (Pre-Thunder Run 24hr)	18:22	69.96	5km
27 Jul	Thunder Run 24 Hr Team PB	9:20:10	33.63	60km
21 Jul	Furzton Relay PB	14:13	72.02	2.5mi
21 Jul	Olympic Park Anniversary Run	30:23	69.34	5mi
20 Jul	Milton Keynes parkrun	18:02	71.26	5km
7 Jul	NSPCC Milton Keynes Half Marathon	1:38:37	58.79	13.1mi
6 Jul	Bedford Parkrun	18:32	69.33	5km
30 Jun	Conti Lightning Run - 7 Laps	9:03:21	41.83	70km
29 Jun	Milton Keynes parkrun	18:25	69.77	5km
25 Jun	Weedon 10k EMGP Series	37:05	71.19	10km
23 Jun	Great North 10K	37:00	71.35	10km
22 Jun	Bedford Parkrun	18:42	68.72	5km
18 Jun	Harborough 5 EMGP Series race 6	31:45	66.35	5mi
15 Jun	St Albans Parkrun	17:31	73.36	5km
14 Jun	Marston Forest 5k	17:43	72.53	5km
11 Jun	Banbury 5 EMGP Series	29:36	71.17	5mi
8 Jun	Newbury parkrun #73	19:45	65.06	5km
8 Jun	Endure 24 (17 Laps - solo) PB	24:52:10	36.14	85mi
1 Jun	Northampton Magic Mile	5:13	72.52	1mi
1 Jun	Northampton parkrun	17:05	75.22	5km
29 May	Corby 5 EMGP Series race 4	29:16	71.98	5mi
27 May	Vitality London 10,000	36:09	73.03	10km
26 May	Great Manchester Run	35:28	74.44	10km
24 May	Blisworth Friday 5 EMGP Series race 3 SB	28:24	74.18	5mi
18 May	Milton Keynes parkrun	17:31	73.36	5km
15 May	Rugby 6 EMGP Series PB	34:49	73.13	6mi
12 May	Stevington 12K SB	44:37	71.83	12km
11 May	Milton Keynes parkrun	17:43	72.53	5km
8 May	Silverstone 10k EMGP Series SB	35:03	75.32	10km
6 May	Milton Keynes Marathon	3:25:12	59.24	26.2mi
4 May	Milton Keynes parkrun	18:10	70.73	5km
1 May	Les Irvine Memorial 1.1 mile OU Relay PB	5:32	76.15	1.1mi
28 Apr	Greater Manchester Short Marathon	2:56:48	68.20	26mi
27 Apr	Milton Keynes parkrun	19:30	65.90	5km
20 Apr	Milton Keynes parkrun	17:43	72.53	5km
14 Apr	Rock 'n' Roll Series Edinburgh Half Marathon	1:24:22	68.72	13.1mi
13 Apr	Edinburgh parkrun	17:14	74.56	5km
7 Apr	Freiburg Marathon SB	3:03:37	66.20	26.2mi
17 Mar	Reading Half Marathon	1:21:58	70.73	13.1mi
10 Mar	Milton Keynes Half Marathon SB	1:20:19	72.18	13.1mi
9 Mar	Milton Keynes parkrun	17:51	71.99	5km
3 Mar	Regent's Park 10k Winter Series #6	35:59	73.37	10km
2 Mar	Northampton Magic Mile	5:09	73.46	1mi
2 Mar	Northampton parkrun	17:05	75.22	5km
23 Feb	Milton Keynes parkrun	17:57	71.59	5km
16 Feb	Bedford parkrun	18:54	67.99	5km
9 Feb	Milton Keynes parkrun	17:32	73.29	5km
3 Feb	Regent's Park 10k Winter Series #5	38:33	68.48	10km
2 Feb	Milton Keynes parkrun	17:49	72.12	5km
13 Jan	The Milton Keynes Mystery 10K	36:16	72.79	10km
12 Jan	Northampton Magic Mile	5:28	69.21	1mi
12 Jan	Northampton parkrun	17:50	72.06	5km
6 Jan	Regent's Park 10k Winter Series #4	37:29	70.43	10km
5 Jan	Milton Keynes parkrun	17:51	71.99	5km
1 Jan	Ally Pally parkrun	19:52	64.68	5km
1 Jan	Finsbury parkrun	18:30	69.46	5km
2012		Result	WAVA	Distance
31 Dec	DLRR Handicap Race	27:11	67.91	4.4mi
29 Dec	Bedford parkrun	17:43	72.53	5km
25 Dec	Huddersfield parkrun	18:57	67.81	5km
23 Dec	Portsmouth Coastal Waterside Marathon	3:27:33	58.57	26.2mi
15 Dec	Northampton parkrun SB	17:30	73.43	5km
9 Dec	Bedford Harriers Half Marathon	1:24:50	68.34	13.1mi
2 Dec	Regent's Park 10k Winter Series #3	38:55	67.84	10km
24 Nov	Wolverton 5 SB	29:22	71.74	5mi
18 Nov	Brighton 10k	38:16	68.99	10km
11 Nov	Grand Union Canal Half Marathon	1:26:37	66.93	13.1mi
4 Nov	Squeaky bone trail relay SB	23:21	62.35	3.5mi
3 Nov	Milton Keynes parkrun	18:34	69.21	5km
28 Oct	Great South Run SB	1:02:04	70.49	10mi
27 Oct	Great South Run 5K	17:52	71.92	5km
21 Oct	Great Birmingham Run	1:24:16	68.80	13.1mi
7 Oct	Regent's Park 10k Winter Series #1 SB	37:56	69.60	10km
29 Sep	Bedford parkrun	18:06	70.99	5km
22 Sep	Bedford parkrun	17:42	72.60	5km
16 Sep	Great North Run Half Marathon SB	1:23:54	69.10	13.1mi
15 Sep	Bupa Great North 5k	18:00	71.39	5km
8 Sep	Bedford parkrun	18:28	69.58	5km
2 Sep	Great Yorkshire Run	39:32	66.78	10km
26 Aug	DLRR Handicap Race	27:00	68.37	4.4mi
25 Aug	Milton Keynes parkrun	18:22	69.96	5km
11 Aug	Milton Keynes parkrun	19:12	66.93	5km
9 Aug	DLRR Handicap Race SB	26:56	68.54	4.4mi
8 Aug	Milton Keynes Summer Predictor 10k.	41:35	63.49	10km
4 Aug	Milton Keynes parkrun	19:05	67.34	5km
3 Aug	Blisworth Friday 5 Mile	31:31	66.84	5mi
29 Jul	Thunder Run 24hr	49:21	53.50	10km
29 Jul	Thunder Run 24hr	1:04:44	40.78	10km
28 Jul	Thunder Run 24hr	44:48	58.93	10km
28 Jul	Conkers parkrun	19:23	66.29	5km
28 Jul	Thunder Run 24hr	46:45	56.47	10km
22 Jul	Great North 10K	39:37	66.64	10km
3 Jul	Milton Keynes 10k EMGP Series race 8	40:15	65.59	10km
26 Jun	Weedon 10k EMGP Series	42:40	61.88	10km
19 Jun	Harborough 5 EMGP Series race 6	32:07	65.59	5mi
12 Jun	Banbury 5 EMGP Series	30:44	68.55	5mi
9 Jun	Bedford parkrun	18:58	67.75	5km
30 May	Corby 5 EMGP Series race 4	32:02	65.76	5mi
22 May	Bedford 6 EMGP Series race 3 SB	38:07	66.80	6mi
20 May	Great Manchester Run	39:37	66.64	10km
13 May	Stevington 12K	49:30	64.75	12km
10 May	DLRR Handicap Race	30:29	60.56	4.4mi
5 May	Gunpowder Parkrun	20:48	61.78	5km
29 Apr	Milton Keynes Marathon SB	3:27:17	58.64	26.2mi
1 Apr	Oakley 20 SB	2:23:45	63.42	20mi
28 Mar	Run for Nothing	18:02	71.26	5km
24 Mar	Milton Keynes parkrun	18:23	69.90	5km
17 Mar	Bedford Parkrun	18:09	70.80	5km
11 Mar	Silverstone Half Marathon	1:27:04	66.59	13.1mi
4 Mar	Regent's Park 10k Winter Series #6	38:56	67.81	10km
29 Feb	Run for Nothing	18:21	70.03	5km
29 Feb	Open University 1.1 Mile Relay SB	5:52	71.82	1.1mi
25 Feb	Milton Keynes parkrun	19:10	67.04	5km
18 Feb	Conkers parkrun	18:59	67.69	5km
11 Feb	Milton Keynes parkrun	21:07	60.85	5km
28 Jan	bedford parkrun	18:52	68.11	5km
25 Jan	Run for Nothing	19:17	66.64	5km
15 Jan	Not the Roman IX SB	48:22	66.26	12km
8 Jan	Regent's Park 10k Winter Series #4	40:20	65.45	10km
1 Jan	Bedford Parkrun	19:18	66.58	5km
2011		Result	WAVA	Distance
31 Dec	Milton Keynes parkrun	22:04	58.23	5km
28 Dec	Run for Nothing	20:44	61.98	5km
26 Dec	Bedford parkrun	19:27	66.07	5km
25 Dec	Bedford parkrun	19:26	66.12	5km
24 Dec	Milton Keynes parkrun	22:18	57.62	5km
4 Dec	Mornington Chasers First Sunday of the Month Winter 10K GP Series	40:15	65.59	10km
30 Nov	Run for Nothing	19:35	65.62	5km
26 Nov	Wolverton 5 SB	32:22	65.09	5mi
20 Nov	Brighton 10k SB	40:09	65.75	10km
13 Nov	The 10k Mo Run Milton Keynes	40:47	64.73	10km
12 Nov	Milton Keynes parkrun	22:14	57.80	5km
6 Nov	Squeaky Bone Trail Relay SB	23:38	61.60	3.5mi
5 Nov	Milton Keynes ParkRun	21:46	59.04	5km
30 Oct	Great South Run SB	1:07:06	65.20	10mi
29 Oct	Great South Run 5K SB	18:42	68.72	5km
26 Oct	Run for Nothing	22:45	56.48	5km
23 Oct	Great Birmingham Run SB	1:28:04	65.83	13.1mi
9 Oct	Great Eastern Run	1:34:23	61.42	13.1mi
2 Oct	The Run 11 Northampton	40:22	65.40	10km
27 Sep	Run for Nothing	21:13	60.57	5km
24 Sep	Milton Keynes parkrun	19:47	64.95	5km
18 Sep	Great North Run Half Marathon	1:30:26	64.11	13.1mi
27 Aug	Bedford parkrun	19:02	67.51	5km
24 Aug	RTS Free 5km Runs - Willen Lake 24/08/11 (Handicap Starts)	19:39	65.39	5km
20 Aug	Milton Keynes parkrun	19:44	65.12	5km
18 Aug	DLRR Handicap Race SB	28:33	64.66	4.4mi
10 Aug	RTS Free 5km Run - Shenley Wood	19:44	65.12	5km
6 Aug	Milton Keynes parkrun	19:36	65.56	5km
30 Jul	Milton Keynes parkrun	20:51	61.63	5km
27 Jul	Doug Anderson 5K	19:20	66.47	5km
17 Jul	Bupa Great North 10k Gateshead	41:13	64.05	10km
9 Jul	Bedford parkrun	19:03	67.45	5km
2 Jul	Milton Keynes parkrun	20:20	63.20	5km
25 Jun	Bedford Parkrun	19:13	66.87	5km
18 Jun	Milton Keynes parkrun	19:28	66.01	5km
11 Jun	Bedford parkrun	18:52	68.11	5km
4 Jun	Coventry parkrun	19:10	67.04	5km
28 May	Milton Keynes parkrun	19:39	65.39	5km
21 May	Milton Keynes parkrun	19:38	65.45	5km
15 May	Great Manchester Run	41:36	63.46	10km
30 Apr	Milton Keynes parkrun	20:55	61.43	5km
23 Apr	Milton Keynes parkrun	21:12	60.61	5km
16 Apr	Milton Keynes parkrun	20:40	62.18	5km
10 Apr	Newham Classic 10k	42:03	62.78	10km
2 Apr	Milton Keynes parkrun	21:14	60.52	5km
27 Mar	Newham London Run	42:32	62.07	10km
19 Mar	Milton Keynes parkrun	21:25	60.00	5km
5 Mar	Milton Keynes parkrun	22:03	58.28	5km
22 Jan	Milton Keynes parkrun	22:03	58.28	5km
15 Jan	Milton Keynes parkrun	22:35	56.90	5km
1 Jan	Milton Keynes parkrun	22:22	57.45	5km
2010		Result	WAVA	Distance
20 Nov	Milton Keynes parkrun SB	20:18	63.30	5km
13 Nov	Milton Keynes parkrun	21:47	58.99	5km
6 Nov	Milton Keynes parkrun	21:10	60.71	5km
30 Oct	Milton Keynes parkrun	22:30	57.11	5km
24 Oct	Great South Run SB	1:18:28	55.76	10mi
10 Oct	Great Eastern Run SB	1:45:30	54.95	13.1mi
25 Sep	Milton Keynes parkrun	21:10	60.71	5km
18 Sep	Milton Keynes parkrun	21:32	59.67	5km
11 Sep	Milton Keynes parkrun	21:41	59.26	5km
28 Aug	Milton Keynes parkrun	22:11	57.93	5km
18 Jul	Bupa Great North 10k	45:19	58.26	10km
13 Jun	Bluewater Sweatshop 10K	44:23	59.48	10km
31 May	Vitality London 10,000	45:01	58.64	10km
16 May	Great Manchester Run SB	43:47	60.30	10km
13 Mar	Milton Keynes parkrun	22:59	55.91	5km
7 Mar	Newham London Run	47:09	55.99	10km
6 Mar	Milton Keynes parkrun	22:44	56.52	5km
27 Feb	Milton Keynes parkrun	22:20	57.54	5km
20 Feb	Milton Keynes parkrun	22:49	56.32	5km
13 Feb	Milton Keynes parkrun	22:26	57.28	5km
6 Feb	Milton Keynes parkrun	25:37	55.64	3.43mi
30 Jan	Milton Keynes parkrun	24:00	53.54	5km
9 Jan	Bupa Great Winter Run PB	20:39	49.28	4km
2009		Result	WAVA	Distance
25 Oct	Great South Run SB	1:29:51	48.69	10mi
13 Sep	Bupa Great Capital Run SB	24:26	52.59	5km
6 Sep	Great Yorkshire Run SB	53:52	49.01	10km
12 Jul	BUPA Great North 10K	56:08	47.03	10km
15 Mar	Silverstone Half Marathon SB	2:26:09	39.67	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	4	0	0	0	1	7	0	5	0	0	0	17
2024	0	7.3	0	0	1.3	2	0	0.8	0	0.5	1	0	12.8
2024	206	164	164	154	139	138	134	141	151	200	93	0	1682
2023	0	0	1	8	6	4	2	5	0	5	8	1	39
2023	0.3	0	0	0.3	0	0	1.3	7.5	1.5	0.4	2.8	0	14
2023	269	253	194	193	196	139	176	238	152	183	142	136	2271
2023	0	0	0	0	0	0	0	13	13	0	0	0	25
2022	1	0	0	0	0	0	0	0	0	0	3	3	8
2022	0	0	0	0.2	0	1	0	1.1	0	0.3	1.5	2.8	6.7
2022	262	227	240	239	188	195	178	266	199	240	191	181	2607
2022	0	0	0	0	2	0	0	5	0	0	8	0	15
2021	7	40	76	92	96	63	48	39	9	9	5	1	484
2021	0	0	0	0	0	0	0	0	0.1	0.2	0.3	0.3	0.9
2021	62	0	0	140	139	144	142	234	143	119	155	182	1460
2021	17	105	56	0	0	0	0	0	0	0	0	0	178
2020	258	255	249	250	176	115	86	185	129	132	141	78	2055
2020	0	0	0	0	0	0	0	0	0	0	0	9	9
2019	0	0	0	0	2	0	0	0	1	0	0	0	3
2019	0.1	0.1	0	0.2	0	2.5	0	0.6	0.4	0	0.3	0	4.1
2019	207	227	237	247	264	276	188	268	254	216	178	321	2883
2019	0	0	0	0	0	15	0	0	4	0	0	5	25
2018	0	0	0	1	0	3	0	0	0	0	0	0	5
2018	0.6	0.4	0.2	0	0	0	1	1.4	0.6	0.4	0.3	0.6	5.4
2018	222	193	132	190	194	140	193	210	224	246	187	143	2275
2018	3	2	0	2	14	0	17	2	3	0	2	0	45
2017	0	0	3	0	4	0	0	0	0	0	0	0	7
2017	0	0	0	0.1	0	0	0.6	0	0	0	0	0.1	0.7
2017	195	181	145	182	137	128	127	166	132	144	125	148	1812
2017	0	3	0	7	24	0	5	0	14	11	0	0	63
2016	3	4	4	0	0	0	0	0	3	0	0	0	13
2016	0.9	4.9	0	0.1	0.3	0	0	0.5	0.1	0.3	0.3	0.3	7.7
2016	75	40	107	142	116	119	82	166	108	77	44	176	1251
2016	8	8	14	0	2	0	10	0	1	0	1	4	47
2015	0	0	0	0	0	4	0	0	0	0	0	0	4
2015	0.5	1.1	0	0	0.8	0	0.8	0.9	0	0	0	0	4.1
2015	123	208	179	149	136	157	148	180	94	131	115	134	1754
2015	29	62	7	4	24	10	46	111	0	21	19	0	334
2014	0	0.1	0	0.2	0	0	0	2.5	0	0.1	0	0.2	3.1
2014	197	215	194	139	120	145	207	240	131	127	119	181	2014
2014	5	3	2	1	25	0	0	31	0	2	1	0	69
2013	0.6	0.8	0.5	1.6	0	0	1.2	0	0	0	0.1	0	4.8
2013	210	251	143	178	127	205	104	98	144	139	160	73	1832
2013	3	17	1	23	0	0	0	1	1	3	0	0	49
2012	0	0	0	2	0	0	0	4	0	0	0	0	7
2012	0	0	0	0	0	0	0	6.2	6.3	0	0	2.8	15.3
2012	159	238	196	100	100	66	142	161	154	138	167	137	1756
2012	1	0	0	0	0	0	0	0	2	0	0	59	62
2011	0	0	1	0	0	0	0	0	0	0	0	0	1
2011	0	0	0	0	0	0	0	0	0	3.7	0	0	3.7
2011	18	3	74	69	71	47	66	88	101	103	79	66	786
2011	3	0	16	1	17	0	6	0	0	0	0	0	43
2010	0	0	0	0	0	0	0	0	0	0	1.2	0	1.2
2010	13	24	35	9	29	9	10	3	31	29	35	2	231
2010	0	0	0	0	0	0	11	0	0	0	26	1	39
2009	0	0	0	0	0	0	0	0	2.5	1.2	0	0	3.7
2009	0	0	24	0	0	0	6	0	56	31	23	4	144
2009	0	0	3	0	0	0	0	0	0	0	0	0	3

Fri 25th Oct Oct 25	Sat 26th Oct Oct 26	Sun 27th Oct Oct 27	Mon 28th Oct Oct 28	Tue 29th Oct Oct 29	Wed 30th Oct Oct 30	Thu 31st Oct Oct 31
3.3mi, 27:17 Run - General 1) 5.25km - 27:17(5:12/km) 130/148bpm [675b/km] 382cal 346/484W Add a comment	5.6mi, 46:02 Run - General 1) 1.3km - 6:28(4:59/km) 142/161bpm [707b/km] 98cal 340/415W 2) 2.15km - 10:00(4:39/km) 151/170bpm [702b/km] 163cal 376/485W 3) 0.33km - 1:36(4:53/km) 130/136bpm [635b/km] 21cal 331/359W 4) 0.31km - 1:31(4:54/km) 159/173bpm [779b/km] 26cal 351/395W 5) 0.31km - 1:31(4:52/km) 159/172bpm [774b/km] 27cal 367/439W 6) 0.3km - 1:31(5:00/km) 163/174bpm [815b/km] 27cal 347/381W 7) 0.31km - 1:36(5:13/km) 160/169bpm [834b/km] 27cal 327/353W 8) 0.3km - 1:36(5:17/km) 160/170bpm [845b/km] 27cal 317/388W 9) 0.2km - 1:02(5:10/km) 148/161bpm [764b/km] 16cal 338/359W 10) 0.24km - 1:25(6:00/km) 168/178bpm [1009b/km] 23cal 279/336W 11) 0.24km - 1:27(6:01/km) 166/177bpm [999b/km] 24cal 270/374W 12) 0.24km - 1:32(6:20/km) 167/179bpm [1059b/km] 26cal 261/361W 13) 0.25km - 1:35(6:28/km) 165/174bpm [1067b/km] 25cal 272/437W 14) 0.38km - 2:06(5:29/km) 130/139bpm [712b/km] 25cal 309/344W 15) 1.09km - 5:32(5:04/km) 152/169bpm [771b/km] 84cal 341/503W 16) 1.06km - 5:31(5:14/km) 137/149bpm [717b/km] 78cal 322/364W Add a comment 5.6mi, 49:21 Run - General 1) 1km - 5:01(5:01/km) 137/161bpm [688b/km] 185/194rpm 2) 1km - 5:29(5:29/km) 149/169bpm [816b/km] 186/198rpm 3) 1km - 4:27(4:27/km) 153/170bpm [680b/km] 187/198rpm 4) 1km - 4:52(4:52/km) 146/173bpm [711b/km] 185/198rpm 5) 1km - 5:00(5:00/km) 161/174bpm [805b/km] 185/196rpm 6) 1km - 5:35(5:35/km) 161/178bpm [901b/km] 178/194rpm 7) 1km - 8:06(8:06/km) 150/179bpm [1214b/km] 178/208rpm 8) 1km - 5:07(5:07/km) 154/169bpm [787b/km] 182/190rpm 9) 1km - 5:21(5:21/km) 137/149bpm [733b/km] 181/186rpm 10) 0.07km - 23(5:33/km) 135/139bpm [749b/km] 176/178rpm Add a comment	10mi, 1:32:53 Run - General 1) 15.53km - 1:30:00(5:48/km) 123/168bpm [713b/km] 1182cal 303/530W 2) 0.57km - 2:53(5:03/km) 134/143bpm [676b/km] 42cal 343/377W Add a comment	5.5mi, 51:23 Run - General 1) 8.8km - 51:23(5:51/km) 124/154bpm [725b/km] 654cal 304/443W Add a comment	4.1mi, 25:28 Run - General 1) 6.55km - 25:28(3:53/km) 151/164bpm [587b/km] 425cal 441/615W Add a comment 1.1mi, 9:01 Run - General 1) 1.71km - 9:01(5:16/km) 122/133bpm [643b/km] 120cal 336/423W Add a comment	2.8mi, 24:44 Run - General 1) 0.42km - 1:12(2:52/km) 111/130bpm [319b/km] 13cal 520/670W 2) 0.04km - 1:14(27:34/km) 134/160bpm [3693b/km] 17cal 68/555W 3) 0.42km - 1:13(2:52/km) 141/163bpm [405b/km] 18cal 493/693W 4) 0.03km - 1:11(34:04/km) 147/165bpm [5008b/km] 19cal 53/531W 5) 0.42km - 1:17(3:04/km) 149/163bpm [457b/km] 20cal 465/597W 6) 0.03km - 1:14(38:30/km) 144/166bpm [5544b/km] 19cal 49/530W 7) 0.42km - 1:18(3:09/km) 143/164bpm [449b/km] 19cal 452/626W 8) 0.07km - 1:13(18:21/km) 148/173bpm [2715b/km] 19cal 82/507W 9) 0.42km - 1:21(3:15/km) 147/167bpm [478b/km] 21cal 462/562W 10) 0.04km - 1:14(31:03/km) 143/169bpm [4440b/km] 18cal 33/506W 11) 0.42km - 1:20(3:12/km) 143/167bpm [457b/km] 19cal 447/647W 12) 0.05km - 1:25(30:12/km) 140/169bpm [4228b/km] 19cal 51/495W 13) 0.41km - 1:20(3:15/km) 146/170bpm [474b/km] 20cal 468/610W 14) 0.04km - 1:07(27:43/km) 153/171bpm [4241b/km] 18cal 51/492W 15) 0.42km - 1:19(3:10/km) 153/172bpm [484b/km] 21cal 485/600W 16) 0.04km - 1:02(26:25/km) 151/171bpm [3989b/km] 16cal 40/498W 17) 0.86km - 4:44(5:32/km) 131/141bpm [724b/km] 61cal 314/401W Add a comment 1.2mi, 9:42 Run - General 1) 0.45km - 1:34(3:29/km) 126/161bpm [440b/km] 20cal 459/563W 2) 1.39km - 5:01(3:37/km) 153/169bpm [553b/km] 82cal 460/584W 3) 0.16km - 3:07(19:10/km) 111/163bpm [2128b/km] 23cal 67/474W Add a comment	8.4mi, 1:14:48 Run - General 1) 4.81km - 24:31(5:05/km) 126/150bpm [641b/km] 330cal 355/526W 2) 8.75km - 50:18(5:45/km) 118/140bpm [678b/km] 617cal 313/440W Add a comment
Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2	Sun 3rd Nov Nov 3	Mon 4th Nov Nov 4	Tue 5th Nov Nov 5	Wed 6th Nov Nov 6	Thu 7th Nov Nov 7
6.1mi, 58:20 Run - General 1) 9.75km - 58:20(5:59/km) 166/183bpm [993b/km] 1014cal 301/468W Add a comment	3.1mi, 19:52 Run - General 1) 5.06km - 19:52(3:55/km) 155/174bpm [608b/km] 338cal 444/564W Add a comment	10mi, 1:04:16 Run - General 1) 16.16km - 1:04:16(3:59/km) 164/172bpm [652b/km] 1126cal 439/544W Add a comment	1mi, 8:49 Run - General 1) 1.63km - 8:49(5:24/km) 131/140bpm [707b/km] 125cal 342/479W Add a comment	1mi, 8:12 Run - General 1) 1.68km - 8:12(4:53/km) 127/143bpm [621b/km] 115cal 360/459W Add a comment 4.1mi, 31:54 Run - General 1) 6.58km - 31:54(4:51/km) 134/158bpm [649b/km] 460cal 363/515W Add a comment	6.5mi, 47:17 Run - General 1) 0.87km - 4:57(5:41/km) 114/130bpm [649b/km] 61cal 307/507W 2) 1.83km - 6:06(3:19/km) 125/169bpm [416b/km] 76cal 483/546W 3) 0.23km - 1:02(4:28/km) 157/170bpm [701b/km] 17cal 404/480W 4) 0.91km - 3:01(3:18/km) 164/177bpm [542b/km] 56cal 487/531W 5) 0.22km - 1:01(4:31/km) 166/176bpm [751b/km] 18cal 366/498W 6) 0.89km - 2:58(3:20/km) 164/174bpm [546b/km] 54cal 478/531W 7) 0.23km - 1:00(4:26/km) 164/175bpm [726b/km] 18cal 375/473W 8) 0.42km - 1:31(3:34/km) 158/166bpm [563b/km] 26cal 447/490W 9) 0.21km - 59(4:39/km) 162/167bpm [753b/km] 17cal 391/472W 10) 0.45km - 1:30(3:23/km) 160/169bpm [541b/km] 27cal 412/521W 11) 0.21km - 1:01(4:50/km) 162/169bpm [784b/km] 18cal 324/494W 12) 0.44km - 1:32(3:29/km) 158/167bpm [550b/km] 26cal 448/498W 13) 0.21km - 58(4:43/km) 161/167bpm [760b/km] 16cal 391/461W 14) 0.45km - 1:31(3:24/km) 155/167bpm [526b/km] 26cal 453/497W 15) 0.14km - 59(7:13/km) 152/166bpm [1097b/km] 15cal 250/492W 16) 0.23km - 46(3:21/km) 124/131bpm [416b/km] 13cal 463/545W 17) 0.13km - 58(7:44/km) 136/149bpm [1052b/km] 12cal 160/462W 18) 0.22km - 46(3:28/km) 124/132bpm [430b/km] 12cal 429/537W 19) 0.1km - 1:01(10:11/km) 138/151bpm [1406b/km] 10cal 112/482W 20) 0.21km - 45(3:35/km) 128/142bpm [459b/km] 11cal 436/542W 21) 0.11km - 1:00(9:22/km) 136/153bpm [1273b/km] 11cal 132/477W 22) 0.22km - 45(3:28/km) 127/140bpm [441b/km] 12cal 438/552W 23) 0.11km - 1:01(9:25/km) 137/154bpm [1291b/km] 11cal 132/495W 24) 0.21km - 46(3:35/km) 131/154bpm [470b/km] 13cal 417/542W 25) 0.11km - 58(8:46/km) 145/155bpm [1271b/km] 12cal 108/488W 26) 0.22km - 44(3:24/km) 131/147bpm [445b/km] 12cal 422/519W 27) 0.1km - 1:00(9:46/km) 140/158bpm [1368b/km] 11cal 169/492W 28) 0.23km - 46(3:18/km) 121/129bpm [399b/km] 12cal 470/595W 29) 0.11km - 58(9:08/km) 138/148bpm [1261b/km] 10cal 142/494W 30) 0.3km - 52(2:55/km) 115/126bpm [336b/km] 10cal 514/689W 31) 0.12km - 4:07(34:05/km) 107/135bpm [3647b/km] 14cal 28/522W Add a comment	5.7mi, 52:00 Run - General 1) 9.16km - 52:00(5:40/km) 119/137bpm [675b/km] 640cal 316/431W Add a comment
Fri 8th Nov Nov 8	Sat 9th Nov Nov 9	Sun 10th Nov Nov 10	Mon 11th Nov Nov 11	Tue 12th Nov Nov 12	Wed 13th Nov Nov 13	Thu 14th Nov Nov 14
5.4mi, 55:40 Run - General 1) 8.76km - 55:40(6:21/km) 144/182bpm [915b/km] 803cal 284/479W Add a comment	5.9mi, 38:18 Run - General 1) 9.44km - 38:18(4:03/km) 162/180bpm [657b/km] 663cal 428/691W Add a comment 0.7mi, 7:07 Run - General 1) 1.15km - 7:07(6:11/km) 127/135bpm [784b/km] 91cal 301/417W Add a comment	1mi, 5:34 Run - Treadmill 1) 1km - 3:36(3:36/km) 139/154bpm [501b/km] 52cal 447/547W 2) 0.62km - 1:58(3:09/km) 160/169bpm [505b/km] 34cal 481/539W Add a comment	0.3mi, 11:04 Swim - General 1) 0.4km - 11:04(27:39/km) 139/156bpm [3844b/km] 149cal 37/rpm Add a comment 7.4mi, 1:04:26 Run - General 1) 11.88km - 1:04:26(5:26/km) 127/157bpm [689b/km] 883cal 327/557W Add a comment	4.1mi, 28:50 Run - General 1) 6.56km - 28:50(4:24/km) 143/165bpm [629b/km] 450cal 396/519W Add a comment 1.1mi, 8:25 Run - General 1) 1.69km - 8:25(4:58/km) 128/146bpm [637b/km] 118cal 363/440W Add a comment 0.2mi, 8:54 Swim - General 1) 0.38km - 8:54(23:45/km) 110/154bpm [2613b/km] 73cal 32/rpm Add a comment	6.4mi, 40:44 Run - General 1) 0.89km - 4:27(4:58/km) 119/143bpm [591b/km] 58cal 369/471W 2) 0.85km - 2:44(3:13/km) 113/150bpm [364b/km] 28cal 486/601W 3) 0.44km - 1:56(4:21/km) 153/167bpm [664b/km] 33cal 422/518W 4) 0.84km - 2:41(3:12/km) 158/170bpm [506b/km] 48cal 500/531W 5) 0.44km - 1:50(4:11/km) 153/168bpm [639b/km] 31cal 428/506W 6) 0.85km - 2:43(3:12/km) 165/171bpm [529b/km] 50cal 494/525W 7) 0.44km - 1:55(4:19/km) 150/168bpm [648b/km] 32cal 411/499W 8) 0.84km - 2:54(3:26/km) 160/174bpm [549b/km] 52cal 469/497W 9) 0.44km - 1:59(4:33/km) 151/174bpm [686b/km] 33cal 386/466W 10) 0.84km - 2:54(3:26/km) 162/169bpm [556b/km] 52cal 469/483W 11) 0.44km - 1:54(4:20/km) 156/169bpm [676b/km] 32cal 401/482W 12) 0.85km - 2:55(3:26/km) 164/170bpm [562b/km] 53cal 476/519W 13) 0.44km - 2:03(4:40/km) 152/168bpm [710b/km] 33cal 383/478W 14) 0.84km - 2:49(3:21/km) 163/170bpm [545b/km] 51cal 474/509W 15) 0.92km - 5:01(5:28/km) 125/167bpm [684b/km] 65cal 313/481W Add a comment	0.3mi, 11:11 Swim - General 1) 0.4km - 11:11(27:57/km) 122/134bpm [3410b/km] 118cal 39/rpm Add a comment 1mi, 5:57 Run - Treadmill 1) 1km - 3:45(3:45/km) 133/163bpm [500b/km] 52cal 433/528W 2) 0.62km - 2:11(3:33/km) 141/157bpm [502b/km] 34cal 455/474W Add a comment
Fri 15th Nov Nov 15	Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21
4.9mi, 47:18 Run - General 1) 7.82km - 47:18(6:03/km) 127/140bpm [768b/km] 613cal 296/601W Add a comment	3.2mi, 19:44 Run - General 1) 5.08km - 19:44(3:53/km) 158/170bpm [614b/km] 341cal 444/580W Add a comment	0.3mi, 10:36 Swim - General 1) 0.4km - 10:36(26:30/km) 153/162bpm [4056b/km] 165cal 34/rpm Add a comment 1mi, 5:49 Run - Treadmill 1) 1km - 3:41(3:41/km) 148/169bpm [545b/km] 57cal 446/488W 2) 0.62km - 2:08(3:26/km) 173/176bpm [593b/km] 41cal 458/483W Add a comment 0mi, 19:47 Cross - General 1) 0km - 42(0/km) 83/100bpm [INFb/km] 3cal 2) 0km - 36(0/km) 107/111bpm [INFb/km] 6cal 3) 0km - 39(0/km) 107/111bpm [INFb/km] 6cal 4) 0km - 36(0/km) 105/107bpm [INFb/km] 5cal 5) 0km - 38(0/km) 95/108bpm [INFb/km] 4cal 6) 0km - 35(0/km) 100/106bpm [INFb/km] 4cal 7) 0km - 1:12(0/km) 110/122bpm [INFb/km] 12cal 6/65rpm 8) 0km - 40(0/km) 107/115bpm [INFb/km] 6cal 9) 0km - 30(0/km) 98/103bpm [INFb/km] 3cal 10) 0km - 38(0/km) 97/103bpm [INFb/km] 4cal 3/55rpm 11) 0km - 31(0/km) 102/109bpm [INFb/km] 4cal 12) 0km - 35(0/km) 97/102bpm [INFb/km] 4cal 13) 0km - 1:50(0/km) 97/110bpm [INFb/km] 12cal 13/63rpm 14) 0km - 33(0/km) 90/95bpm [INFb/km] 3cal 15) 0km - 33(0/km) 89/94bpm [INFb/km] 3cal 16) 0km - 29(0/km) 83/86bpm [INFb/km] 2cal 17) 0km - 31(0/km) 84/87bpm [INFb/km] 2cal 18) 0km - 27(0/km) 84/87bpm [INFb/km] 2cal 19) 0km - 38(0/km) 86/101bpm [INFb/km] 3cal 20) 0km - 27(0/km) 94/102bpm [INFb/km] 3cal 21) 0km - 30(0/km) 88/93bpm [INFb/km] 3cal 22) 0km - 28(0/km) 84/91bpm [INFb/km] 2cal 23) 0km - 35(0/km) 82/91bpm [INFb/km] 2cal 4/75rpm 24) 0km - 25(0/km) 78/81bpm [INFb/km] 1cal 25) 0km - 49(0/km) 89/100bpm [INFb/km] 4cal 26) 0km - 37(0/km) 84/92bpm [INFb/km] 3cal 27) 0km - 32(0/km) 92/120bpm [INFb/km] 3cal 28) 0km - 36(0/km) 104/122bpm [INFb/km] 5cal 29) 0km - 33(0/km) 66/86bpm [INFb/km] 1cal 30) 0km - 35(0/km) 93/120bpm [INFb/km] 3cal 31) 0km - 31(0/km) 120/120bpm [INFb/km] 6cal 32) 0km - 18(0/km) 114/120bpm [INFb/km] 3cal Add a comment	4.5mi, 41:34 Run - General 1) 7.27km - 41:34(5:43/km) 134/149bpm [766b/km] 577cal 315/476W Add a comment	4.1mi, 27:20 Run - General 1) 6.59km - 27:20(4:09/km) 156/164bpm [647b/km] 461cal 417/600W Add a comment 0.7mi, 5:09 Run - General 1) 1.08km - 5:09(4:44/km) 141/152bpm [668b/km] 80cal 391/473W Add a comment	0.2mi, 1:38 Run - General 1) 0.35km - 1:38(4:40/km) 116/129bpm [542b/km] 20cal 375/473W Add a comment 3.1mi, 20:01 Run - General 1) 0.37km - 1:14(3:23/km) 128/158bpm [433b/km] 17cal 435/622W 2) 0.04km - 19(7:40/km) 157/159bpm [1202b/km] 5cal 200/444W 3) 0.38km - 1:17(3:19/km) 151/161bpm [501b/km] 22cal 469/568W 4) 0.04km - 17(6:34/km) 161/162bpm [1057b/km] 5cal 299/446W 5) 0.38km - 1:24(3:38/km) 151/158bpm [549b/km] 24cal 452/543W 6) 0.05km - 14(5:04/km) 157/158bpm [797b/km] 4cal 395/450W 7) 0.38km - 1:19(3:27/km) 157/163bpm [542b/km] 23cal 476/542W 8) 0.04km - 19(7:46/km) 156/162bpm [1211b/km] 5cal 280/448W 9) 0.38km - 1:22(3:35/km) 155/162bpm [555b/km] 23cal 457/566W 10) 0.04km - 21(7:48/km) 155/161bpm [1209b/km] 6cal 162/449W 11) 0.38km - 1:24(3:42/km) 150/158bpm [555b/km] 23cal 455/543W 12) 0.05km - 23(8:21/km) 154/160bpm [1285b/km] 6cal 134/438W 13) 0.38km - 1:24(3:41/km) 150/158bpm [553b/km] 24cal 455/541W 14) 0.04km - 23(10:02/km) 151/158bpm [1515b/km] 6cal 84/334W 15) 0.38km - 1:17(3:21/km) 156/166bpm [522b/km] 23cal 486/607W 16) 0.04km - 14(6:10/km) 164/167bpm [1011b/km] 4cal 379/454W 17) 0.38km - 1:21(3:33/km) 159/163bpm [564b/km] 24cal 466/540W 18) 0.04km - 20(7:56/km) 153/161bpm [1214b/km] 5cal 191/444W 19) 0.38km - 1:27(3:49/km) 147/155bpm [560b/km] 24cal 432/535W 20) 0.04km - 22(8:50/km) 142/149bpm [1254b/km] 5cal 168/426W 21) 0.38km - 1:22(3:38/km) 146/159bpm [531b/km] 22cal 422/547W 22) 0.04km - 22(8:37/km) 155/161bpm [1336b/km] 6cal 120/227W 23) 0.38km - 1:23(3:39/km) 151/159bpm [550b/km] 23cal 452/527W 24) 0.03km - 12(6:42/km) 159/160bpm [1065b/km] 4cal 204/443W Add a comment 1.1mi, 12:14 Run - General 1) 1.71km - 12:14(7:09/km) 124/136bpm [887b/km] 144cal 230/487W Add a comment	-

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