Krispy

Last on at 3pm, 14th Nov 2024

M50

Springbok (69)

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My parkrun
Letchworth parkrun

Recent Training
16th Nov	General	3.1mi	22:01
12th Nov	General	0.6mi	5:25
12th Nov	General	6.3mi	49:10
12th Nov	General	0.6mi	5:38
9th Nov	General	3.1mi	19:54

Planned Races
Hatfield 5	24th Nov
Milton Keynes Winter Half	8th Dec
London Ten	15th Dec

12 Month Benchmarks	Run
Mile	5:50
5k	18:56
5mi	30:32
10k	40:32
10mi	1:05:28
Half	1:35:32

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2024 Targets	Set your targets
Run 1258

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Best Times
Best WAVA

Dist	Races	1990	1991	1992	2001	2002	2005	2007	2013	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	2																5:49 72.11		6:05 70.57	5:49 5:49/mi	72.11
5km	390									22:07 61.64	19:53 69.08	19:02 72.70	18:18 75.62	18:08 76.92	18:36 75.54	19:24 73.55	18:48 75.90	17:57 80.11	19:15 75.89	17:57 5:47/mi	80.11
5mi	8										33:20 66.93	31:01 72.49	31:31 71.91	30:57 73.80		31:50 72.92	30:56 75.65	30:45 76.73		30:45 6:09/mi	76.73
10km	57									47:12 58.50	41:17 66.88	38:08 73.56	37:20 75.14	37:52 74.68	40:12 71.49	38:45 74.17	38:47 74.71	37:29 77.95	42:21 69.57	37:20 6:00/mi	77.95
10mi	6												1:05:43 71.06	1:04:11 73.35			1:04:02 75.40	1:02:13 77.60		1:02:13 6:13/mi	77.60
13.1mi	47	1:35:38 61.88	1:28:38 65.96	1:28:13 66.28	1:42:03 56.81				1:56:57 50.48	1:35:49 62.88	1:29:48 67.64	1:27:32 69.96	1:23:16 73.55	1:21:54 75.39	1:20:32 77.32	1:24:58 74.52	1:23:02 76.26	1:20:34 79.27	1:36:06 67.62	1:20:32 6:09/mi	79.27
20mi	2												2:18:49 69.37			2:24:01 69.13				2:18:49 6:56/mi	69.37
26.2mi	12					4:17:09 47.27	3:48:40 53.16	4:07:51 49.05			3:56:24 53.43	3:39:04 58.13	3:24:16 62.86	3:02:11 71.06		3:21:01 65.49		3:05:20 72.88		3:02:11 6:57/mi	72.88

Date	Planned Races			Distance
15 Dec	London Ten Confirmed			10km
8 Dec	Milton Keynes Winter Half Confirmed			13.1mi
24 Nov	Hatfield 5 Confirmed			5mi
2024		Result	WAVA	Distance
9 Nov	Bedford parkrun	19:51	73.60	5km
2 Nov	Stratford Park parkrun, Stroud	22:12	65.81	5km
27 Oct	Stroud Half Marathon SB	1:36:06	67.62	13.1mi
26 Oct	King George V Playing Field parkrun, Cheltenham	22:13	65.76	5km
19 Oct	Yarborough Leisure Centre parkrun	19:47	73.84	5km
12 Oct	Rickmansworth parkrun SB	19:15	75.89	5km
5 Oct	Castle Park parkrun	20:09	72.50	5km
28 Sep	Luton Wardown parkrun	20:08	72.56	5km
21 Sep	Houghton Hall parkrun	20:11	72.38	5km
14 Sep	Bedford parkrun	20:00	73.04	5km
11 Sep	Hatfield 5k series 3	19:48	73.78	5km
8 Sep	Run Round the Garden - 1m Garden City Run SB	6:05	70.57	1mi
8 Sep	Run Round the Garden - 5k Garden City Run	20:07	72.62	5km
7 Sep	Pocket parkrun	20:14	71.63	5km
4 Sep	Hatfield 5k series 2	19:31	74.26	5km
31 Aug	Bushy parkrun	20:18	71.40	5km
28 Aug	Hatfield 5k series 1	20:23	71.11	5km
24 Aug	Pocket parkrun	20:48	69.68	5km
17 Aug	Panshanger parkrun	21:09	68.53	5km
10 Aug	Barnstaple parkrun	20:30	70.70	5km
3 Aug	Fulbourn Hospital parkrun	20:15	71.57	5km
27 Jul	Zuiderpark parkrun	20:29	70.76	5km
20 Jul	Stratford Park parkrun, Stroud	22:24	64.70	5km
14 Jul	Ultra:5K	1:55:27	66.89	25km
13 Jul	Pocket parkrun	20:52	69.46	5km
10 Jul	Midweek Road Race League Mob Match	43:13	68.17	10km
6 Jul	Pocket parkrun	21:25	67.67	5km
4 Jul	Midweek Road Race League (Division 1) Race 4 - Trent Park	43:17	68.07	10km
29 Jun	Pocket parkrun	20:49	69.62	5km
22 Jun	Bug Hunter Waters parkrun	19:48	73.20	5km
15 Jun	Great Denham parkrun	19:57	72.65	5km
8 Jun	Pocket parkrun	20:38	70.24	5km
1 Jun	Pocket parkrun	20:25	70.99	5km
25 May	Buckingham parkrun	20:15	71.57	5km
18 May	Pocket parkrun	20:41	70.07	5km
15 May	Midweek Road Race League (Division 1): Race 1 - St Albans SB	42:21	69.57	10km
11 May	Panshanger parkrun	20:52	69.46	5km
4 May	Northala Fields parkrun	21:04	68.80	5km
27 Apr	Great Denham parkrun	20:48	69.68	5km
20 Apr	Panshanger parkrun	21:21	67.89	5km
13 Apr	Fulbourn Hospital parkrun	23:56	60.56	5km
6 Apr	Houghton Hall parkrun	22:02	65.78	5km
30 Mar	Chipping Sodbury parkrun	21:36	67.10	5km
23 Mar	Panshanger parkrun	21:43	66.74	5km
16 Mar	Roding Valley parkrun	22:07	65.53	5km
9 Mar	Bedford parkrun	21:10	68.47	5km
2 Mar	Valentines parkrun	21:27	67.57	5km
17 Feb	Upton Court parkrun	20:45	69.85	5km
10 Feb	Stevenage parkrun	20:41	70.07	5km
3 Feb	Fulbourn Hospital parkrun	20:24	71.05	5km
27 Jan	Fulbourn Hospital parkrun	20:07	72.05	5km
20 Jan	Panshanger parkrun	19:29	74.39	5km
13 Jan	Houghton Hall parkrun	19:26	74.58	5km
6 Jan	Stevenage parkrun	19:18	75.10	5km
1 Jan	Millennium Country parkrun, Forest of Marston Vale	19:22	74.84	5km
2023		Result	WAVA	Distance
30 Dec	Henlow Bridge Lakes parkrun	20:47	69.74	5km
25 Dec	Luton Wardown parkrun	19:24	74.71	5km
23 Dec	Thames Path parkrun, Woolwich	19:09	75.68	5km
16 Dec	Luton Wardown parkrun	19:11	75.55	5km
10 Dec	Milton Keynes Winter Half	1:25:45	75.12	13.1mi
9 Dec	Houghton Hall parkrun	19:49	73.14	5km
2 Dec	Wendover Woods parkrun	20:16	71.51	5km
26 Nov	Hatfield 5 PB	30:45	76.73	5mi
25 Nov	Houghton Hall parkrun	19:40	73.70	5km
18 Nov	Heslington parkrun	18:34	78.06	5km
11 Nov	Houghton Hall parkrun	19:16	75.23	5km
4 Nov	Luton Wardown parkrun	19:38	73.82	5km
29 Oct	Stroud Half Marathon	1:26:14	74.70	13.1mi
28 Oct	Witney parkrun	20:37	70.30	5km
21 Oct	Oak Hill parkrun	19:56	72.71	5km
18 Oct	Resolution 5K	19:03	76.08	5000m
14 Oct	Houghton Hall parkrun	19:37	73.88	5km
7 Oct	Houghton Hall parkrun	20:08	71.99	5km
30 Sep	Houghton Hall parkrun	20:02	72.35	5km
24 Sep	Bedford Autodrome Marathon SB	3:05:20	72.88	26.2mi
23 Sep	Houghton Hall parkrun	19:20	74.97	5km
16 Sep	South Oxhey parkrun	19:17	75.16	5km
13 Sep	Hatfield 5k series 3	18:18	79.20	5km
9 Sep	Panshanger parkrun	19:32	74.20	5km
6 Sep	Hatfield 5k series 2	18:22	78.29	5km
2 Sep	Wotton parkrun	19:57	72.08	5km
30 Aug	Hatfield 5k series 1	18:03	79.67	5km
26 Aug	Aylesbury parkrun	18:53	76.15	5km
19 Aug	Milton Country parkrun	19:35	73.43	5km
12 Aug	Skipton parkrun	19:30	73.74	5km
5 Aug	Stevenage parkrun	19:03	75.49	5km
29 Jul	Wimpole Estate parkrun	19:35	73.43	5km
22 Jul	Henlow Bridge Lakes parkrun	19:54	72.26	5km
15 Jul	Cassiobury parkrun	18:55	76.02	5km
12 Jul	Midweek Road Race League Mob Match	39:12	74.53	10km
9 Jul	Ultra:5K	1:43:20	74.09	25km
8 Jul	Fulbourn Hospital parkrun	19:30	73.74	5km
2 Jul	Ware Festival of Running - 10 miles	1:05:00	74.27	10mi
1 Jul	Leavesden Country parkrun	20:01	71.84	5km
29 Jun	Midweek Road Race League (Divs 2&3) Trent Park #4	38:37	75.66	10km
24 Jun	Stratford Park parkrun, Stroud	20:51	68.97	5km
17 Jun	Rickmansworth parkrun	19:02	75.55	5km
15 Jun	Midweek Road Race League (Divs 2&3) Royston #3	38:13	76.45	10km
10 Jun	Aldenham parkrun	19:33	73.56	5km
6 Jun	Midweek Road Race League (Div3) Harpenden #2	38:23	76.12	10km
3 Jun	Millennium Country parkrun, Forest of Marston Vale	18:50	76.35	5km
27 May	Gorleston Cliffs parkrun	18:41	76.97	5km
20 May	Great Denham parkrun	18:44	76.76	5km
17 May	Midweek Road Race League (Divs 2&3) Stevenage #1 SB	37:29	77.95	10km
13 May	Storeys Field parkrun PB	17:57	80.11	5km
6 May	Linford Wood parkrun	19:08	75.16	5km
30 Apr	Hitchin 10k	38:11	76.52	10km
29 Apr	Great Dunmow parkrun	19:38	73.24	5km
22 Apr	Mile End parkrun	18:55	76.02	5km
15 Apr	Gunpowder parkrun	19:06	75.29	5km
12 Apr	5K Track Challenge SB	18:41	76.97	5000m
8 Apr	Highbury Fields parkrun	18:46	76.63	5km
1 Apr	Berkeley Green parkrun	19:21	74.32	5km
25 Mar	Luton Wardown parkrun	19:06	75.29	5km
18 Mar	Fulbourn Hospital parkrun	19:30	73.74	5km
11 Mar	Millennium Country parkrun, Forest of Marston Vale	18:43	76.83	5km
5 Mar	Cambridge Half Marathon SB	1:20:34	79.27	13.1mi
25 Feb	Storeys Field parkrun	18:11	79.08	5km
18 Feb	Stratford Park parkrun, Stroud	20:28	70.26	5km
11 Feb	Ally Pally parkrun	19:04	75.42	5km
4 Feb	Millennium Country parkrun, Forest of Marston Vale	18:49	76.42	5km
28 Jan	Great Denham parkrun	18:30	77.73	5km
22 Jan	Fred Hughes 10 PB	1:02:13	77.60	10mi
21 Jan	Bury Field parkrun	19:29	73.81	5km
14 Jan	Henlow Bridge Lakes parkrun	20:27	70.32	5km
7 Jan	Henlow Bridge Lakes parkrun	20:14	71.07	5km
1 Jan	Stevenage parkrun	19:15	74.70	5km
2022		Result	WAVA	Distance
31 Dec	Stevenage parkrun	19:21	74.32	5km
30 Dec	Buntingford Year End 10 SB	1:04:02	75.40	10mi
25 Dec	Stevenage parkrun	19:05	75.35	5km
24 Dec	Henlow Bridge Lakes parkrun	20:44	69.36	5km
17 Dec	Letchworth parkrun	21:02	68.37	5km
10 Dec	Henlow Bridge Lakes parkrun	20:08	71.42	5km
3 Dec	Henlow Bridge Lakes parkrun	20:04	71.66	5km
27 Nov	Hatfield 5 SB	30:56	75.65	5mi
26 Nov	Henlow Bridge Lakes parkrun	20:27	70.32	5km
19 Nov	New Earswick parkrun	20:54	68.80	5km
12 Nov	Henlow Bridge Lakes parkrun	19:51	72.44	5km
5 Nov	Coldham's Common parkrun	19:15	74.70	5km
29 Oct	Panshanger parkrun	19:52	72.38	5km
23 Oct	Stroud Half Marathon	1:29:07	71.66	13.1mi
22 Oct	Berkeley Green parkrun	19:44	72.87	5km
15 Oct	Fulbourn Hospital parkrun	20:19	70.78	5km
8 Oct	Haverhill parkrun	19:30	73.74	5km
1 Oct	Panshanger parkrun	20:10	71.31	5km
25 Sep	Standalone 10k	40:08	72.80	10km
24 Sep	Fulbourn Hospital parkrun	19:51	72.44	5km
21 Sep	Hatfield 5k series 3	19:01	75.62	5km
17 Sep	Fulbourn Hospital parkrun	19:31	73.68	5km
14 Sep	Hatfield 5k series 2	19:33	73.56	5km
10 Sep	Storeys Field parkrun	19:10	75.03	5km
7 Sep	Hatfield 5k series 1	18:50	75.76	5km
3 Sep	Oak Hill parkrun	19:52	71.82	5km
27 Aug	Henlow Bridge Lakes parkrun	20:04	71.10	5km
21 Aug	Strive at Shuttleworth	1:40:03	63.29	13.1mi
20 Aug	Irchester Country parkrun	19:53	71.76	5km
13 Aug	St Albans parkrun	19:34	72.92	5km
6 Aug	Fell Foot parkrun, Newby Bridge	20:02	71.22	5km
30 Jul	Rothay Park parkrun	19:44	72.31	5km
23 Jul	Harlow parkrun	19:51	71.88	5km
16 Jul	Tetbury Goods Shed parkrun	18:57	75.29	5km
9 Jul	Pocket parkrun	19:48	72.06	5km
9 Jul	MK5000 PB Special SB	19:07	74.65	5000m
3 Jul	Ware Festival of Running - 10 miles	1:07:39	70.76	10mi
2 Jul	Henlow Bridge Lakes parkrun	20:15	70.46	5km
30 Jun	Scott's Travel Midweek Road Race League (Div2) Royston #4	39:07	74.08	10km
26 Jun	H3M - Hitchin Hard 10k	42:53	67.57	10km
25 Jun	Fulbourn Hospital parkrun	19:39	72.61	5km
19 Jun	Run Round the Garden - 1m Garden City Run PB	5:49	72.11	1mi
19 Jun	Run Round the Garden - 5k Garden City Run	19:02	74.96	5km
18 Jun	Huntingdon parkrun	20:02	71.22	5km
11 Jun	Barclay parkrun	20:59	68.00	5km
4 Jun	Gorleston Cliffs parkrun	20:31	69.54	5km
28 May	Panshanger parkrun	20:06	70.99	5km
25 May	Scott's Travel Midweek Road Race League (Div2) Ware #2	39:32	73.30	10km
21 May	Castle Park parkrun	20:47	68.65	5km
18 May	Scott's Travel Midweek Road Race League (Div2) Hitchin #1	41:09	70.42	10km
14 May	Letchworth parkrun	20:23	70.00	5km
7 May	Stratford Park parkrun, Stroud	21:31	66.31	5km
1 May	Hitchin 10k	40:19	71.87	10km
30 Apr	Millennium Country parkrun, Forest of Marston Vale	19:50	71.94	5km
23 Apr	Luton Wardown parkrun	19:30	73.17	5km
16 Apr	Gadebridge parkrun	20:45	68.76	5km
15 Apr	St Albans Easter 10k	39:51	72.71	10km
9 Apr	Henlow Bridge Lakes parkrun	20:24	69.94	5km
2 Apr	Millennium Country parkrun, Forest of Marston Vale	20:09	70.81	5km
27 Mar	LFR 10k	39:09	74.01	10km
26 Mar	Luton Wardown parkrun	19:26	73.42	5km
19 Mar	Henlow Bridge Lakes parkrun	20:33	69.43	5km
12 Mar	Henlow Bridge Lakes parkrun	20:05	71.05	5km
6 Mar	Cambridge Half Marathon SB	1:23:02	76.26	13.1mi
5 Mar	Millennium Country parkrun, Forest of Marston Vale	20:09	70.81	5km
26 Feb	Storeys Field parkrun SB	18:48	75.90	5km
19 Feb	Stratford Park parkrun, Stroud	22:29	63.46	5km
13 Feb	Love Welwyn Garden City 10k SB	38:47	74.71	10km
12 Feb	Luton Wardown parkrun	19:11	74.38	5km
5 Feb	Great Denham parkrun	18:50	75.76	5km
30 Jan	Gransden Muddy Fun Run 10km	42:20	68.45	10km
29 Jan	Great Denham parkrun	19:28	73.30	5km
22 Jan	Henlow Bridge Lakes parkrun	19:58	71.46	5km
15 Jan	Henlow Bridge Lakes parkrun	20:59	68.00	5km
8 Jan	Henlow Bridge Lakes parkrun	21:26	66.57	5km
1 Jan	Luton Wardown parkrun	19:26	73.42	5km
2021		Result	WAVA	Distance
25 Dec	Stevenage parkrun SB	19:24	73.55	5km
18 Dec	Henlow Bridge Lakes parkrun	20:53	68.32	5km
12 Dec	MK winter half marathon	1:28:45	71.35	13.1mi
11 Dec	Henlow Bridge Lakes parkrun	21:13	67.25	5km
4 Dec	Henlow Bridge Lakes parkrun	21:22	66.78	5km
28 Nov	Hatfield 5 SB	31:50	72.92	5mi
27 Nov	Henlow Bridge Lakes parkrun	20:59	68.00	5km
20 Nov	York parkrun	20:02	71.22	5km
13 Nov	Victoria Dock parkrun	19:49	72.00	5km
6 Nov	Henlow Bridge Lakes parkrun	20:39	69.10	5km
30 Oct	Henlow Bridge Lakes parkrun	20:30	69.60	5km
24 Oct	Stroud Half Marathon	1:26:14	73.43	13.1mi
23 Oct	Bicester parkrun	19:33	72.98	5km
17 Oct	Cambridge Half Marathon SB	1:24:58	74.52	13.1mi
16 Oct	Henlow Bridge Lakes parkrun	20:05	71.05	5km
10 Oct	Run Silverstone HM	1:27:08	72.67	13.1mi
9 Oct	Henlow Bridge Lakes parkrun	20:19	70.23	5km
3 Oct	London Marathon	3:28:20	63.73	26.2mi
2 Oct	Henlow Bridge Lakes parkrun	20:22	70.06	5km
25 Sep	Henlow Bridge Lakes parkrun	20:38	69.15	5km
18 Sep	Letchworth parkrun	20:27	69.77	5km
12 Sep	Twin Lakes 20 SB	2:24:01	69.13	20mi
11 Sep	Salcey Forest parkrun	19:40	72.55	5km
5 Sep	Bedford RF Half	1:33:17	67.31	13.1mi
4 Sep	Luton Wardown parkrun	19:47	71.57	5km
28 Aug	Gorleston Cliffs parkrun	19:47	71.57	5km
21 Aug	Cirencester parkrun	21:33	65.70	5km
14 Aug	Stratford Park parkrun, Stroud	21:33	65.70	5km
25 Jul	Bedford Autodrome Summer 10k SB	38:45	74.17	10km
24 Jul	Millennium Country parkrun, Forest of Marston Vale	19:37	72.17	5km
27 Jun	Milton Keynes Marathon SB	3:21:01	65.49	26.2mi
9 Jun	RunThrough Chase The Sun Olympic Park 5k & 10k	40:25	71.11	10km
30 May	Hitchin 10k	41:00	70.10	10km
9 May	Hatfield 5	32:47	70.24	5mi
2020		Result	WAVA	Distance
27 Sep	Run Fest at Lee Valley 10k SB	40:12	71.49	10km
14 Mar	Luton Wardown parkrun	18:46	74.87	5km
8 Mar	Cambridge Half Marathon PB	1:20:32	77.32	13.1mi
7 Mar	Luton Wardown parkrun	18:50	74.60	5km
29 Feb	Stevenage parkrun	19:57	70.43	5km
23 Feb	Baldock Beast	1:28:19	70.50	13.1mi
22 Feb	Luton Wardown parkrun	18:45	74.93	5km
15 Feb	Great Denham parkrun SB	18:36	75.54	5km
8 Feb	Stevenage parkrun	18:57	74.14	5km
1 Feb	Stevenage parkrun	19:12	73.18	5km
25 Jan	Stevenage parkrun	18:45	74.93	5km
18 Jan	Bedford parkrun	18:55	74.27	5km
11 Jan	Stevenage parkrun	19:22	72.55	5km
4 Jan	Stevenage parkrun	20:04	70.02	5km
1 Jan	Great Denham parkrun	18:45	74.93	5km
1 Jan	Millennium Country parkrun, Forest of Marston Vale	19:17	72.86	5km
2019		Result	WAVA	Distance
29 Dec	Buntingford 10 SB	1:04:11	73.35	10mi
28 Dec	Stevenage parkrun	19:08	73.43	5km
25 Dec	Stevenage parkrun	19:52	70.72	5km
21 Dec	Kingsway parkrun, Gloucester	19:32	71.93	5km
14 Dec	Stevenage parkrun	20:43	67.82	5km
8 Dec	Milton Keynes Winter Half Marathon	1:28:27	70.40	13.1mi
7 Dec	Stevenage parkrun	20:24	68.87	5km
30 Nov	Stevenage parkrun	19:47	71.02	5km
24 Nov	Hatfield 5 SB	30:57	73.80	5mi
16 Nov	Stevenage parkrun	19:51	70.78	5km
9 Nov	Stevenage parkrun	20:00	70.25	5km
3 Nov	Stevenage Half Marathon	1:28:51	70.08	13.1mi
2 Nov	Stevenage parkrun	19:51	70.78	5km
27 Oct	Stroud Half Marathon	1:29:09	69.84	13.1mi
26 Oct	Stevenage parkrun	20:08	69.78	5km
20 Oct	Yorkshire Marathon	3:37:22	60.06	26.2mi
12 Oct	Wimpole Estate parkrun	20:13	69.50	5km
6 Oct	Standalone 10k	38:29	74.08	10km
5 Oct	Wimpole Estate parkrun	19:42	71.32	5km
29 Sep	Hitchin Town Centre 5k	18:58	74.08	5km
28 Sep	Wimpole Estate parkrun	20:02	70.13	5km
25 Sep	Hatfield 5k series 3	20:29	68.59	5km
21 Sep	Stevenage parkrun	18:44	75.00	5km
18 Sep	Ridlins 5000 challenge PB	17:41	79.45	5000m
14 Sep	Wimpole Estate parkrun	19:18	72.80	5km
11 Sep	Hatfield 5k series 2	18:16	76.92	5km
7 Sep	Great Denham parkrun SB	18:08	76.89	5km
1 Sep	Bedford RF Half	1:22:56	74.45	13.1mi
31 Aug	Dunstable Downs parkrun	19:45	70.60	5km
28 Aug	Hatfield 5k series 1	18:12	76.61	5km
24 Aug	Stonehouse parkrun	19:26	71.75	5km
17 Aug	Millennium Country parkrun, Forest of Marston Vale	19:01	73.32	5km
10 Aug	Tamar Lakes parkrun	19:27	71.69	5km
3 Aug	Bideford parkrun	18:33	75.17	5km
27 Jul	MK5000 PB Special	18:04	77.18	5000m
27 Jul	Ellenbrook Fields parkrun	18:11	76.68	5km
20 Jul	Stevenage parkrun	20:00	69.72	5km
7 Jul	Fen Gallop 10K	38:17	73.86	10km
6 Jul	Letchworth parkrun	19:27	71.69	5km
29 Jun	Letchworth parkrun	19:46	70.54	5km
22 Jun	Gorleston Cliffs parkrun	18:46	74.30	5km
15 Jun	Westmill parkrun	19:41	70.84	5km
8 Jun	Letchworth parkrun	20:03	69.54	5km
1 Jun	Wimpole Estate parkrun	20:08	69.25	5km
27 May	Vitality London 10,000 SB	37:52	74.68	10km
25 May	Stevenage parkrun	19:11	72.68	5km
19 May	Hitchin 10k	38:08	74.15	10km
18 May	Stevenage parkrun	18:43	74.50	5km
6 May	Milton Keynes Marathon	3:28:54	61.98	26.2mi
4 May	Stevenage parkrun	18:14	76.47	5km
27 Apr	Stevenage parkrun	18:39	74.76	5km
20 Apr	Stevenage parkrun	18:48	74.17	5km
13 Apr	Millennium Country parkrun, Forest of Marston Vale	18:11	76.68	5km
6 Apr	Stevenage parkrun	18:27	75.57	5km
31 Mar	Bedford Autodrome Spring Marathon PB	3:02:11	71.06	26.2mi
30 Mar	Stevenage parkrun	18:33	75.17	5km
23 Mar	Stevenage parkrun	18:42	74.56	5km
16 Mar	Luton Wardown parkrun	18:35	75.03	5km
9 Mar	Stevenage parkrun	18:43	74.50	5km
3 Mar	Cambridge Half Marathon SB	1:21:54	75.39	13.1mi
2 Mar	Stevenage parkrun	18:51	73.97	5km
23 Feb	Stevenage parkrun	18:36	74.96	5km
16 Feb	Stevenage parkrun	18:48	74.17	5km
10 Feb	Love Welwyn Garden City 10k	38:21	73.74	10km
9 Feb	Stevenage parkrun	19:15	72.43	5km
26 Jan	Stevenage parkrun	18:51	73.97	5km
19 Jan	Jersey Farm parkrun	19:53	70.12	5km
12 Jan	Stevenage parkrun	19:28	71.63	5km
5 Jan	Stevenage parkrun	19:12	72.62	5km
1 Jan	Stevenage parkrun	19:31	71.44	5km
1 Jan	Letchworth parkrun	20:26	68.24	5km
2018		Result	WAVA	Distance
30 Dec	Buntingford 10 SB	1:05:43	71.06	10mi
29 Dec	Stevenage parkrun	19:30	71.50	5km
25 Dec	Stevenage parkrun	19:56	69.95	5km
22 Dec	Stevenage parkrun	19:27	71.69	5km
15 Dec	Stevenage parkrun	20:07	69.31	5km
9 Dec	Milton Keynes Winter Half Marathon	1:29:02	69.35	13.1mi
8 Dec	Stevenage parkrun	20:04	69.48	5km
25 Nov	Hatfield 5 SB	31:31	71.91	5mi
10 Nov	Stevenage parkrun	19:47	70.48	5km
27 Oct	Wimpole Estate parkrun	20:28	68.13	5km
21 Oct	Stroud Half Marathon	1:30:03	68.57	13.1mi
13 Oct	Stevenage parkrun	19:41	70.84	5km
7 Oct	Standalone 10k	39:02	72.44	10km
6 Oct	Wimpole Estate parkrun	20:09	69.20	5km
3 Oct	Hatfield 5k series 3	18:38	74.83	5km
29 Sep	Stevenage parkrun	19:01	73.32	5km
22 Sep	Stevenage parkrun	18:48	74.17	5km
19 Sep	Hatfield 5k series 2	18:39	74.76	5km
15 Sep	Stevenage parkrun	18:52	73.90	5km
9 Sep	Welwyn Half Marathon	1:27:22	70.68	13.1mi
8 Sep	Stevenage parkrun	18:54	73.77	5km
5 Sep	Hatfield 5k series 1	18:19	75.55	5km
1 Sep	Sewerby parkrun	19:34	70.72	5km
25 Aug	Stevenage parkrun	18:33	74.60	5km
18 Aug	Great Denham parkrun	18:23	75.27	5km
11 Aug	Dinton Pastures parkrun	19:04	72.58	5km
4 Aug	Stonehouse parkrun	19:08	72.32	5km
28 Jul	Finsbury parkrun	19:10	72.20	5km
21 Jul	Stevenage parkrun	20:23	67.89	5km
14 Jul	Wimpole Estate parkrun	19:48	69.89	5km
8 Jul	Fen Gallop	40:25	69.41	10km
7 Jul	Wimpole Estate parkrun	20:23	67.89	5km
1 Jul	Beat the Boat 10k	40:29	69.29	10km
30 Jun	Pocket parkrun	19:43	70.18	5km
23 Jun	Gorleston Cliffs parkrun	18:40	74.13	5km
16 Jun	Wimpole Estate parkrun	19:43	70.18	5km
9 Jun	Wimpole Estate parkrun	19:19	71.64	5km
2 Jun	Stevenage parkrun	18:25	75.14	5km
28 May	Vitality London 10,000	38:47	72.33	10km
26 May	Stevenage parkrun	18:41	74.07	5km
19 May	Letchworth parkrun	19:21	71.51	5km
13 May	The Hitchin 10k	38:51	72.21	10km
12 May	Great Denham parkrun SB	18:18	75.62	5km
7 May	Milton Keynes Marathon SB	3:24:16	62.86	26.2mi
5 May	Wimpole Estate parkrun	19:37	70.54	5km
29 Apr	The Childerley Estates 10k hoohaah	41:51	67.03	10km
28 Apr	Stevenage parkrun	19:59	69.25	5km
25 Apr	RunThrough Chase the Sun Hyde Park 10K	38:46	72.36	10km
21 Apr	Stevenage parkrun	18:35	74.46	5km
14 Apr	Stevenage parkrun	18:47	73.67	5km
11 Apr	RunThrough Chase the Sun Olympic Park 10K - April PB	37:20	75.14	10km
7 Apr	Stevenage parkrun	18:42	74.00	5km
31 Mar	Stevenage parkrun	19:15	71.89	5km
25 Mar	Bedford 20 PB	2:18:49	69.37	20mi
24 Mar	Stevenage parkrun	18:44	73.87	5km
17 Mar	Stevenage parkrun	19:24	71.33	5km
14 Mar	Chase the Moon Olympic Park 10K - March	38:28	72.93	10km
10 Mar	Letchworth parkrun	21:07	65.53	5km
4 Mar	Cambridge Half Marathon SB	1:23:16	73.55	13.1mi
25 Feb	Baldock Beast	1:26:04	71.15	13.1mi
24 Feb	Stevenage parkrun	21:51	63.33	5km
18 Feb	MK Winter Half Marathon	1:24:37	72.37	13.1mi
11 Feb	Love Welwyn GC 10k	39:33	70.93	10km
10 Feb	Stevenage parkrun	19:06	72.45	5km
3 Feb	Letchworth parkrun	20:58	66.00	5km
27 Jan	Letchworth parkrun	21:06	65.58	5km
20 Jan	Stevenage parkrun	19:50	69.77	5km
13 Jan	Stevenage parkrun	20:04	68.96	5km
10 Jan	CHASE THE MOON OLYMPIC PARK 10K	40:23	69.46	10km
6 Jan	Luton Wardown Parkrun	19:55	69.48	5km
1 Jan	The Serpentine New Year's Day 10k	40:00	70.13	10km
2017		Result	WAVA	Distance
30 Dec	Houghton Hall parkrun	19:39	70.42	5km
25 Dec	Stevenage parkrun	19:51	69.71	5km
23 Dec	Stevenage parkrun	20:20	68.06	5km
16 Dec	Stevenage parkrun			5km
16 Dec	Wimpole Estate parkrun	20:50	66.42	5km
9 Dec	Stevenage parkrun	19:56	69.42	5km
26 Nov	Hatfield 5 SB	31:01	72.49	5mi
25 Nov	Wimpole Estate parkrun	20:30	67.50	5km
19 Nov	Herts Half Marathon - Knebworth House SB	1:27:32	69.96	13.1mi
18 Nov	Stevenage parkrun	22:57	60.30	5km
11 Nov	Wimpole Estate parkrun	20:05	68.90	5km
28 Oct	Wimpole Estate parkrun	20:04	68.96	5km
22 Oct	Stroud Half Marathon	1:28:10	69.46	13.1mi
21 Oct	Stonehouse parkrun SB	19:02	72.70	5km
14 Oct	Wimpole Estate parkrun	20:22	67.94	5km
8 Oct	Adidas City Runs - Shoreditch 10K SB	38:08	73.56	10km
7 Oct	Stevenage parkrun	19:07	72.39	5km
1 Oct	Standalone 10k	40:01	70.10	10km
30 Sep	Wimpole Estate parkrun	40:36	34.08	5km
23 Sep	Wimpole Estate parkrun	20:55	66.16	5km
17 Sep	Hatfield Forest Half Marathon	1:33:26	65.54	13.1mi
2 Sep	Bedford RF Half	1:27:37	69.32	13.1mi
26 Aug	Rushmere parkrun	20:21	67.49	5km
19 Aug	Stevenage parkrun	19:36	70.07	5km
16 Aug	RUNTHROUGH CHASE THE SUN FINSBURY PARK 5K & 10K	39:50	69.87	10km
22 Jul	Stonehouse parkrun	19:10	71.66	5km
9 Jul	The Thetford Forest 10k hoohaah	42:00	66.26	10km
1 Jul	Stevenage parkrun	33:10	41.41	5km
24 Jun	Gorleston Cliffs parkrun	19:54	69.02	5km
18 Jun	The Hatfield Forest 10k hoohaah	43:52	63.44	10km
17 Jun	Ellenbrook Fields parkrun	19:48	69.37	5km
10 Jun	Stevenage parkrun	20:33	66.83	5km
3 Jun	Stevenage parkrun	19:51	69.19	5km
29 May	Vitality London 10,000m	41:57	66.34	10km
27 May	Stevenage parkrun	20:18	67.66	5km
21 May	The Barr Ellison Wimpole 10k hoohaah	47:16	58.88	10km
13 May	Milton Keynes parkrun	21:00	65.40	5km
1 May	Milton Keynes Marathon SB	3:39:04	58.13	26.2mi
29 Apr	Wimpole Estate parkrun	22:10	61.96	5km
22 Apr	Stevenage parkrun	21:13	64.73	5km
15 Apr	Stevenage parkrun	49:30	27.75	5km
8 Apr	Stonehouse parkrun	20:11	68.05	5km
1 Apr	Wimpole Estate parkrun	21:12	64.79	5km
25 Mar	Wimpole Estate parkrun	21:07	65.04	5km
19 Mar	Hampton Court Palace Half Marathon	1:37:12	62.49	13.1mi
18 Mar	Wimpole Estate parkrun	21:12	64.79	5km
11 Mar	Stevenage parkrun	38:10	35.99	5km
26 Feb	Baldock Beast Half Marathon	1:36:17	63.08	13.1mi
25 Feb	Stevenage parkrun	19:57	68.84	5km
18 Feb	Stevenage parkrun	20:15	67.82	5km
11 Feb	Stevenage parkrun	21:27	64.03	5km
28 Jan	Stevenage parkrun	20:47	66.08	5km
21 Jan	Stevenage parkrun	21:11	64.84	5km
14 Jan	Stevenage parkrun	21:34	63.68	5km
1 Jan	The Serpentine New Year's Day 10k	43:52	63.44	10km
2016		Result	WAVA	Distance
31 Dec	Stevenage parkrun	21:35	63.63	5km
24 Dec	Stevenage parkrun	22:04	62.24	5km
11 Dec	MK Winter Half Marathon	1:34:47	64.08	13.1mi
10 Dec	Stevenage parkrun	21:12	64.79	5km
27 Nov	Hatfield 5 SB	33:20	66.93	5mi
26 Nov	Stevenage parkrun	20:31	66.94	5km
19 Nov	Wimpole Estate parkrun	21:41	63.34	5km
12 Nov	Stevenage parkrun	21:31	63.83	5km
6 Nov	Stevenage Half Marathon	1:32:00	66.02	13.1mi
5 Nov	Wimpole Estate parkrun	21:40	63.39	5km
29 Oct	Stevenage parkrun SB	19:53	69.08	5km
23 Oct	Stroud Half Marathon SB	1:29:48	67.64	13.1mi
22 Oct	Stonehouse parkrun	20:18	67.66	5km
15 Oct	Wimpole Estate parkrun	20:15	67.82	5km
8 Oct	Stevenage parkrun	20:30	67.00	5km
2 Oct	Standalone 10k	41:39	66.82	10km
24 Sep	Stevenage parkrun	20:07	68.27	5km
17 Sep	Stevenage parkrun	20:09	68.16	5km
10 Sep	Wimpole Estate parkrun	21:42	63.29	5km
3 Sep	Wimpole Estate parkrun	21:13	64.25	5km
27 Aug	Stevenage parkrun	20:31	66.45	5km
6 Aug	Wimpole Estate parkrun	21:28	63.51	5km
16 Jul	Stevenage parkrun	21:10	64.41	5km
9 Jul	Wimpole Estate parkrun	21:38	63.02	5km
3 Jul	Fen Gallop	43:59	62.78	10km
2 Jul	Wimpole Estate parkrun	21:58	62.06	5km
25 Jun	Fritton Lake parkrun	21:52	62.34	5km
19 Jun	The Hatfield Forest 10k hoohaah	44:11	62.49	10km
18 Jun	Stevenage parkrun	20:24	66.83	5km
11 Jun	Wimpole Estate parkrun	21:15	64.15	5km
4 Jun	Wimpole Estate parkrun	21:22	63.80	5km
30 May	Vitality London 10,000 SB	41:17	66.88	10km
28 May	Wimpole Estate parkrun	21:08	64.51	5km
22 May	The Barr Ellison Wimpole 10k hoohaah	44:23	62.21	10km
21 May	Wimpole Estate parkrun	21:13	64.25	5km
14 May	Wimpole Estate parkrun	21:03	64.76	5km
7 May	Wimpole Estate parkrun	21:10	64.41	5km
2 May	Milton Keynes Marathon SB	3:56:24	53.43	26.2mi
30 Apr	Wimpole Estate parkrun	21:33	63.26	5km
23 Apr	Wimpole Estate parkrun	21:48	62.53	5km
17 Apr	The Ickworth 10k hoohaah	45:33	60.62	10km
16 Apr	Wimpole Estate parkrun	21:47	62.58	5km
2 Apr	Wimpole Estate parkrun	22:02	61.87	5km
26 Mar	Panshanger parkrun	21:03	64.76	5km
13 Mar	Silverstone Half Marathon	1:35:12	63.28	13.1mi
5 Mar	Wimpole Estate parkrun	21:29	63.46	5km
28 Feb	Baldock Beast Half Marathon	1:34:38	63.66	13.1mi
27 Feb	Wimpole Estate parkrun	21:26	63.60	5km
20 Feb	Panshanger parkrun	21:38	63.02	5km
6 Feb	Wimpole Estate parkrun	23:19	58.47	5km
30 Jan	Wimpole Estate parkrun	24:32	55.57	5km
16 Jan	Wimpole Estate parkrun	21:20	63.90	5km
1 Jan	The Serpentine New Year's Day 10k	42:39	64.74	10km
2015		Result	WAVA	Distance
19 Dec	Wimpole Estate parkrun SB	22:07	61.64	5km
13 Dec	Milton Keynes Winter Half Marathon SB	1:35:49	62.88	13.1mi
5 Dec	Wimpole Estate parkrun	22:23	60.90	5km
21 Nov	Wimpole Estate parkrun	22:55	59.49	5km
14 Nov	Wimpole Estate parkrun	22:22	60.95	5km
7 Nov	Wimpole Estate parkrun	23:43	57.48	5km
1 Nov	Stevenage half marathon	1:44:35	57.61	13.1mi
24 Oct	Wimpole Estate parkrun	22:37	60.28	5km
17 Oct	Wimpole Estate parkrun	23:16	58.59	5km
10 Oct	Wimpole Estate parkrun	24:14	56.26	5km
4 Oct	Standalone 10K SB	47:12	58.50	10km
12 Jul	Lee Valley 10k	49:02	55.87	10km
2013		Result	WAVA	Distance
3 Mar	Silverstone Half Marathon SB	1:56:57	50.48	13.1mi
2007		Result	WAVA	Distance
22 Apr	London Marathon SB	4:07:51	49.05	26.2mi
2005		Result	WAVA	Distance
17 Apr	London Marathon SB	3:48:40	53.16	26.2mi
2002		Result	WAVA	Distance
14 Apr	London Marathon SB	4:17:09	47.27	26.2mi
2001		Result	WAVA	Distance
28 Oct	Stroud Half Marathon	1:48:13	53.57	13.1mi
30 Sep	Windsor Half Marathon SB	1:42:03	56.81	13.1mi
16 Sep	Great North Run	1:55:16	50.30	13.1mi
15 Jul	Wycombe Half Marathon	1:54:19	50.71	13.1mi
1992		Result	WAVA	Distance
10 May	Tewkesbury Half Marathon SB	1:28:13	66.28	13.1mi
1991		Result	WAVA	Distance
27 Oct	Stroud Half Marathon SB	1:28:38	65.96	13.1mi
12 May	Tewkesbury Half Marathon	1:35:33	61.94	13.1mi
1990		Result	WAVA	Distance
28 Oct	Stroud Half Marathon SB	1:35:38	61.88	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	58	10	16	31	89	68	62	82	91	80	33	0	621
2023	0	0	3	0	0	0	0	0	3	0	0	0	6
2023	229	185	181	168	169	154	208	155	122	132	151	168	2023
2022	0	0	3	0	0	0	0	19	0	0	0	0	22
2022	277	132	81	98	69	138	93	64	98	158	156	108	1472
2021	0	0	0	0	0	0	6	3	0	8	0	5	22
2021	91	29	69	81	138	137	166	90	94	144	99	130	1267
2020	194	204	202	236	173	161	72	46	74	35	0	17	1415
2020	0	0	0	0	0	46	0	6	9	0	0	0	61
2019	155	189	169	121	149	135	196	91	184	83	55	58	1585
2019	0	0	10	14	0	18	13	0	0	19	0	0	75
2018	139	150	200	152	171	159	157	116	109	87	66	116	1621
2017	69	103	48	35	83	93	116	114	125	138	93	41	1058
2017	0	3	4	2	4	0	11	0	0	4	0	0	29
2016	19	30	47	45	60	27	32	38	41	88	41	22	490
2016	0	0	0	2	8	7	73	22	12	1	0	0	125
2015	0	0	0	0	0	3	10	0	3	15	22	19	73
2015	0	0	0	0	0	0	11	0	0	0	0	0	11

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	Fri 1st Nov Nov 1	Sat 2nd Nov Nov 2
13.2mi, 1:36:11 Run - General 1) 1km - 4:04(4:04/km) 152/169bpm [619b/km] 51cal 2) 1km - 4:18(4:18/km) 177/184bpm [760b/km] 60cal 3) 1km - 4:12(4:12/km) 173/178bpm [727b/km] 62cal 4) 1km - 4:12(4:12/km) 177/180bpm [744b/km] 60cal 5) 1km - 4:11(4:11/km) 179/183bpm [749b/km] 62cal 6) 1km - 4:18(4:18/km) 177/183bpm [760b/km] 64cal 7) 1km - 4:04(4:04/km) 178/181bpm [723b/km] 58cal 8) 1km - 4:14(4:14/km) 175/179bpm [741b/km] 60cal 9) 1km - 4:11(4:11/km) 178/181bpm [744b/km] 59cal 10) 1km - 4:11(4:11/km) 177/183bpm [741b/km] 61cal 11) 1km - 4:22(4:22/km) 181/185bpm [792b/km] 67cal 12) 1km - 4:07(4:07/km) 175/183bpm [719b/km] 59cal 13) 1km - 4:40(4:40/km) 178/182bpm [831b/km] 65cal 14) 1km - 4:50(4:50/km) 175/180bpm [845b/km] 64cal 15) 1km - 4:41(4:41/km) 174/177bpm [814b/km] 63cal 16) 1km - 4:54(4:54/km) 172/174bpm [842b/km] 63cal 17) 1km - 4:58(4:58/km) 172/177bpm [854b/km] 64cal 18) 1km - 5:08(5:08/km) 172/177bpm [882b/km] 65cal 19) 1km - 5:14(5:14/km) 171/177bpm [895b/km] 66cal 20) 1km - 5:13(5:13/km) 168/172bpm [875b/km] 65cal 21) 1km - 5:08(5:08/km) 166/173bpm [853b/km] 64cal 22) 0.24km - 1:02(4:21/km) 174/177bpm [756b/km] 13cal Add a comment	-	1.1mi, 9:06 Run - General 1) 1km - 5:19(5:19/km) 151/164bpm [802b/km] 59cal 2) 0.69km - 3:47(5:30/km) 138/141bpm [759b/km] 42cal Add a comment 5.8mi, 43:24 Run - General 1) 1.01km - 4:11(4:09/km) 156/166bpm [647b/km] 56cal 2) 0.02km - 1:00(1:04:12/km) 146/165bpm [9373b/km] 12cal 3) 2.04km - 8:33(4:11/km) 158/170bpm [662b/km] 117cal 4) 0.08km - 1:16(15:57/km) 142/167bpm [2264b/km] 11cal 5) 3.03km - 12:58(4:17/km) 163/173bpm [697b/km] 179cal 6) 0.08km - 1:30(19:21/km) 147/172bpm [2845b/km] 15cal 7) 2.02km - 8:35(4:15/km) 162/173bpm [689b/km] 118cal 8) 0.08km - 1:15(16:39/km) 151/169bpm [2514b/km] 10cal 9) 1.01km - 4:06(4:05/km) 160/171bpm [653b/km] 55cal Add a comment 0.9mi, 8:24 Run - General 1) 1km - 6:02(6:02/km) 126/139bpm [760b/km] 65cal 2) 0.42km - 2:23(5:38/km) 140/145bpm [789b/km] 25cal Add a comment	-	6.4mi, 49:59 Run - General 1) 1km - 4:35(4:35/km) 130/147bpm [596b/km] 53cal 2) 1km - 4:50(4:50/km) 149/157bpm [721b/km] 63cal 3) 1km - 4:53(4:53/km) 147/156bpm [718b/km] 61cal 4) 1km - 5:02(5:02/km) 147/151bpm [739b/km] 61cal 5) 1km - 4:52(4:52/km) 148/155bpm [721b/km] 60cal 6) 1km - 5:06(5:06/km) 154/162bpm [785b/km] 64cal 7) 1km - 4:53(4:53/km) 144/150bpm [704b/km] 57cal 8) 1km - 4:50(4:50/km) 151/158bpm [731b/km] 59cal 9) 1km - 4:48(4:48/km) 148/158bpm [710b/km] 58cal 10) 1km - 4:52(4:52/km) 153/159bpm [744b/km] 61cal 11) 0.25km - 1:17(5:06/km) 160/164bpm [816b/km] 17cal Add a comment	-	3.1mi, 22:14 Run - General 1) 1km - 4:28(4:28/km) 125/144bpm [558b/km] 50cal 2) 1km - 4:16(4:16/km) 145/154bpm [619b/km] 58cal 3) 1km - 4:24(4:24/km) 160/179bpm [703b/km] 62cal 4) 1km - 4:48(4:48/km) 174/181bpm [835b/km] 68cal 5) 1km - 4:10(4:10/km) 176/186bpm [734b/km] 57cal 6) 0.03km - 8(4:22/km) 175/176bpm [764b/km] 2cal Add a comment
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	Fri 8th Nov Nov 8	Sat 9th Nov Nov 9
7.5mi, 1:02:44 Run - General 1) 1km - 5:46(5:46/km) 128/145bpm [739b/km] 63cal 2) 1km - 5:19(5:19/km) 144/149bpm [765b/km] 64cal 3) 1km - 5:02(5:02/km) 144/154bpm [724b/km] 61cal 4) 1km - 5:10(5:10/km) 146/155bpm [754b/km] 61cal 5) 1km - 5:12(5:12/km) 141/153bpm [733b/km] 58cal 6) 1km - 5:19(5:19/km) 152/167bpm [809b/km] 63cal 7) 1km - 5:23(5:23/km) 144/154bpm [775b/km] 60cal 8) 1km - 5:14(5:14/km) 150/154bpm [785b/km] 62cal 9) 1km - 5:10(5:10/km) 147/154bpm [760b/km] 60cal 10) 1km - 5:18(5:18/km) 143/152bpm [757b/km] 64cal 11) 1km - 5:08(5:08/km) 148/155bpm [760b/km] 64cal 12) 1km - 4:37(4:37/km) 151/162bpm [697b/km] 59cal 13) 0.02km - 6(4:13/km) 161/161bpm [680b/km] 2cal Add a comment	-	1.2mi, 10:35 Run - General 1) 1km - 5:23(5:23/km) 153/173bpm [825b/km] 63cal 2) 1km - 5:11(5:11/km) 158/170bpm [819b/km] 64cal Add a comment 6.4mi, 50:56 Run - General 1) 1.03km - 4:16(4:10/km) 139/160bpm [578b/km] 54cal 2) 0.01km - 1:00(1:07:10/km) 144/160bpm [9671b/km] 11cal 3) 1.03km - 4:14(4:07/km) 143/161bpm [589b/km] 54cal 4) 0.02km - 1:00(1:00:56/km) 148/160bpm [9019b/km] 11cal 5) 1.02km - 4:15(4:11/km) 138/150bpm [577b/km] 55cal 6) 0.02km - 1:00(48:34/km) 147/157bpm [7139b/km] 12cal 7) 1.01km - 4:11(4:08/km) 144/155bpm [595b/km] 54cal 8) 0.03km - 1:00(36:12/km) 148/159bpm [5358b/km] 11cal 9) 1.01km - 4:13(4:09/km) 152/164bpm [632b/km] 54cal 10) 0.03km - 1:00(39:37/km) 153/163bpm [6062b/km] 11cal 11) 1km - 4:16(4:15/km) 156/169bpm [662b/km] 56cal 12) 0.03km - 1:00(34:34/km) 156/167bpm [5392b/km] 12cal 13) 1.01km - 4:11(4:10/km) 155/164bpm [645b/km] 57cal 14) 0.03km - 1:00(33:27/km) 156/165bpm [5217b/km] 12cal 15) 1.01km - 4:14(4:11/km) 159/169bpm [666b/km] 58cal 16) 0.03km - 1:00(34:43/km) 159/168bpm [5521b/km] 12cal 17) 1.01km - 4:18(4:17/km) 155/165bpm [664b/km] 57cal 18) 0.02km - 1:00(43:40/km) 154/161bpm [6725b/km] 12cal 19) 1.01km - 3:48(3:45/km) 161/175bpm [605b/km] 52cal Add a comment 1.3mi, 11:02 Run - General 1) 1km - 5:13(5:13/km) 142/152bpm [740b/km] 59cal 2) 1km - 5:09(5:09/km) 146/155bpm [751b/km] 66cal 3) 0.13km - 40(5:06/km) 144/150bpm [734b/km] 7cal Add a comment	-	-	-	3.1mi, 19:54 Run - General 1) 1km - 3:53(3:53/km) 130/146bpm [504b/km] 46cal 2) 1km - 3:57(3:57/km) 152/170bpm [601b/km] 57cal 3) 1km - 4:05(4:05/km) 173/176bpm [705b/km] 59cal 4) 1km - 3:56(3:56/km) 175/179bpm [687b/km] 57cal 5) 1km - 4:04(4:05/km) 178/187bpm [727b/km] 60cal Add a comment
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	Fri 15th Nov Nov 15	Sat 16th Nov Nov 16
-	-	0.6mi, 5:25 Run - General 1) 0.99km - 5:25(5:28/km) 140/149bpm [766b/km] 59cal Add a comment 6.3mi, 49:10 Run - General 1) 2.01km - 8:46(4:21/km) 161/175bpm [701b/km] 119cal 2) 0.02km - 1:30(1:28:30/km) 145/168bpm [12832b/km] 17cal 3) 2km - 8:42(4:21/km) 159/174bpm [691b/km] 118cal 4) 0.01km - 1:30(2:17:52/km) 148/168bpm [20404b/km] 17cal 5) 2.02km - 8:36(4:16/km) 152/166bpm [648b/km] 114cal 6) 0.01km - 1:30(2:04:10/km) 149/163bpm [18502b/km] 16cal 7) 2.01km - 8:36(4:16/km) 155/166bpm [662b/km] 117cal 8) 0.01km - 1:30(1:40:44/km) 147/163bpm [14809b/km] 15cal 9) 2.03km - 8:31(4:12/km) 153/164bpm [643b/km] 115cal Add a comment 0.6mi, 5:38 Run - General 1) 1km - 5:26(5:26/km) 131/148bpm [711b/km] 64cal 2) 0.04km - 12(5:33/km) 148/149bpm [821b/km] 2cal Add a comment	-	-	-	3.1mi, 22:01 Run - General 1) 1km - 4:21(4:21/km) 128/152bpm [557b/km] 57cal 2) 1km - 4:16(4:16/km) 160/173bpm [684b/km] 57cal 3) 1km - 4:25(4:25/km) 172/176bpm [760b/km] 63cal 4) 1km - 4:47(4:47/km) 175/180bpm [838b/km] 69cal 5) 0.99km - 4:11(4:14/km) 180/184bpm [761b/km] 58cal Add a comment
Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23
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