MAD Superman

Last on at 9am, 15th Jan 2025

M40

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Recent Blogs
'An Island In The Sun'	Dec 2015
teatowel or club jacket give away	Dec 2015
rudolph has a ........	Dec 2013

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Recent Training
17th Jan	General	5.1mi	39:19
15th Jan	General	7.5mi	1:02:42
15th Jan	General	5.4mi	44:51
14th Jan	General	5.4mi	45:21
13th Jan	General	5.1mi	41:03

12 Month Benchmarks	Run	Bike
Mile	5:35	4:53
5k	18:31	19:52
5mi	32:13	44:57
10k	40:22	57:18
10mi	1:06:01	1:50:35
Half	1:27:17	2:32:47
20mi	2:22:26	0
Mara	3:09:14	0
50k	11:39:58	0
40mi	15:06:07	0
75k	17:41:34	0

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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
3mi	3							17:04 72.61	16:42 74.28												18:31 72.60	16:42 5:34/mi	74.28
5km	5								17:42 72.68	17:46 72.55	17:19 74.68				19:19 68.54				18:59 72.35			17:19 5:34/mi	74.68
5.9km	1							21:30 70.44														21:30 5:55/mi	70.44
4mi	1																24:39 70.52					24:39 6:10/mi	70.52
4.1mi	1															38:53 45.74						38:53 9:26/mi	45.74
4.8mi	1																		29:57 71.50			29:57 6:14/mi	71.50
4.9mi	9							28:53 71.46	28:19 72.93	29:19 70.54	28:32 72.63	28:36 72.68			31:18 67.35	29:36 71.68	30:22 70.37		30:14 72.33			28:19 5:47/mi	72.93
5mi	32						29:54 70.46	29:10 72.23	29:04 72.48	29:25 71.65	29:53 70.70	30:22 69.86	29:59 70.75		33:07 64.60	31:18 69.15	30:54 70.55		31:38 69.98			29:04 5:49/mi	72.48
5.1mi	6											30:44 70.25	32:29 66.66		35:48 60.99	32:45 67.03			32:40 69.16			30:44 6:02/mi	70.25
5.3mi	1													41:37 54.66								41:37 7:48/mi	54.66
5.5mi	9							33:03 70.39	33:11 70.14	36:59 63.01	36:53 63.18											33:03 6:01/mi	70.39
5.7mi	3										47:31 50.89			49:02 49.72								47:31 8:20/mi	50.89
5.7mi	1												37:04 66.01									37:04 6:29/mi	66.01
5.8mi	1										34:28 70.94											34:28 6:00/mi	70.94
5.9mi	10					36:45 68.09		37:43 66.34	34:33 72.45	34:34 72.42	34:27 72.88	34:53 72.17		40:30 62.64	39:22 64.76							34:27 5:50/mi	72.88
6mi	5						38:26 66.25	38:08 66.77														38:08 6:21/mi	66.77
6.2mi	1															38:07 69.78						38:07 6:12/mi	69.78
10km	53	42:12 62.56	45:22 58.19	40:17 65.54	39:42 66.50	38:05 69.32	37:56 69.60	35:43 73.92	36:40 72.03	36:37 72.21	36:53 71.68	37:29 70.84	36:58 72.07		39:26 68.16	41:59 64.02	38:25 70.81		40:19 69.03			35:43 5:45/mi	73.92
12.1km	1									51:50 62.56												51:50 6:53/mi	62.56
10mi	8					1:05:30 66.79	1:03:32 68.86	1:06:26 65.86	1:02:40 69.81	1:02:39 69.83	1:02:16 70.39	1:02:42 70.05			1:08:20 64.98							1:02:16 6:14/mi	70.39
13.1mi	63	1:42:43 56.44	1:38:46 58.70	1:30:22 64.15	1:27:53 65.97	1:25:54 67.49	1:23:23 69.53	1:20:59 71.59	1:21:34 71.08	1:19:07 73.29	1:21:27 71.26	1:20:31 72.09	1:22:53 70.33	1:23:36 69.73	1:32:13 63.70	1:24:52 69.57	1:23:40 70.56	1:32:00 65.49	1:28:09 68.90	1:25:26 71.09	1:27:20 70.70	1:19:07 6:02/mi	73.29
15mi	4		1:57:32 56.98	1:52:45 59.40	1:47:51 62.10		1:38:47 67.79															1:38:47 6:35/mi	67.79
25km	1															2:23:45 49.23						2:23:45 9:15/mi	49.23
16.5mi	1															1:54:42 65.30						1:54:42 6:58/mi	65.30
30km	6		2:29:00 56.71	2:24:08 58.63		2:11:19 64.35			2:04:41 67.77		2:20:37 60.16	2:24:05 58.82										2:04:41 6:41/mi	67.77
20mi	5		2:46:01 54.91	2:31:48 60.05		2:19:10 65.51	2:14:26 67.81	2:12:26 68.84														2:12:26 6:37/mi	68.84
20.7mi	1															2:29:42 64.35						2:29:42 7:14/mi	64.35
26mi	3											3:46:56 53.20	3:25:17 58.91				3:36:08 56.81					3:25:17 7:54/mi	58.91
26.2mi	26		3:50:36 52.71	3:33:26 56.95	3:19:47 60.84	3:04:51 65.76	2:56:57 68.70	2:55:07 69.42	2:57:24 68.52	2:52:19 70.54	2:49:05 71.91	2:50:05 71.56	2:57:02 69.04			3:03:28 67.47	3:08:31 65.66	3:53:25 54.12		3:13:00 65.99	3:09:46 67.66	2:49:05 6:27/mi	71.91
27mi	1								4:41:56 44.74													4:41:56 10:27/mi	44.74
29.3mi	1								3:27:54 67.02													3:27:54 7:06/mi	67.02
50km	1								4:04:14 61.21													4:04:14 7:52/mi	61.21
32mi	2								4:26:42 58.24		4:42:00 55.09											4:26:42 8:20/mi	58.24
67km	1																11:23:02 32.34					11:23:02 16:24/mi	32.34
100km	1												11:03:05 53.99									11:03:05 10:40/mi	53.99

2024		Result	WAVA	Distance
29 Sep	Robin Hood Half Marathon SB	1:27:20	70.70	13.1mi
25 May	British Masters Road Relays SB	18:31	72.60	3mi
28 Apr	Boston Marathon UK SB	3:09:46	67.66	26.2mi
7 Apr	Belvoir Half Marathon	1:27:37	69.89	13.1mi
23 Mar	Midlands Men's 12-Stage Road Relays - Long Leg	34:28	70.31	5.38mi
2023		Result	WAVA	Distance
24 Sep	Robin Hood Half Marathon	1:40:42	60.81	13.1mi
16 Apr	Manchester Marathon SB	3:13:00	65.99	26.2mi
5 Mar	Retford HM SB	1:25:26	71.09	13.1mi
2022		Result	WAVA	Distance
25 Sep	Robin Hood Half Marathon SB	1:28:09	68.90	13.1mi
11 Sep	Stephen Price Memorial 10K SB	40:19	69.03	10km
30 Aug	Pint & Pork Scratchings 5			5mi
3 Aug	Notts AAA Summer League 5 - Teversal PB	29:57	71.50	4.8mi
29 Jul	Newstead Abbey Dash SB	18:59	72.35	5km
13 Jul	Notts AAA Summer League 4 - Worksop SB	30:14	72.33	4.9mi
15 Jun	Notts AAA Summer League 3 - Wollaton	33:20	66.93	5mi
11 May	Notts AAA Summer League 2 - Holme Pierrepont SB	31:38	69.98	5mi
20 Apr	Notts AAA Summer League 1 - Hexgreave Hall SB	32:40	69.16	5.1mi
2021		Result	WAVA	Distance
31 Oct	Worksop Half Marathon SB	1:32:00	65.49	13.1mi
3 Oct	Virtual London Marathon SB	3:53:25	54.12	26.2mi
26 Sep	Robin Hood Half Marathon	1:33:25	64.49	13.1mi
2020		Result	WAVA	Distance
5 Dec	EMXC Bramcote			5.5mi
18 Oct	Thoresby 10			10mi
16 Aug	the belper rover			30km
22 Feb	English National XC Championships (Men)	59:04	60.76	13km
5 Jan	East Midlands XC league Bramcote.			5.66mi
4 Jan	Nottinghamshire XC Champs Men			6mi
2019		Result	WAVA	Distance
8 Dec	Keyworth Turkey Trot	1:27:11	68.12	13.1mi
17 Nov	Heanor 10K Pudding Run	40:00	68.01	10km
13 Oct	Stilton Stumble 10k	39:39	68.61	10km
29 Sep	Robin Hood Half Marathon	1:30:03	65.95	13.1mi
25 Aug	firstandlastrunning Plym Trail SUMMER Half Marathon Day 2	1:32:04	64.51	13.1mi
24 Jul	The Run PB	24:39	70.52	4mi
10 Jul	Notts AAA Summer League 4 - Worksop SB	30:22	70.37	4.9mi
9 Jun	Tenerife Bluetrail 67k PB	11:23:02	32.34	67km
29 May	Notts AAA Summer League Race 2 - Balderton SB	38:25	70.81	10km
22 May	Beeston AC Trent 5 SB	30:54	70.55	5mi
28 Apr	London Marathon SB	3:08:31	65.66	26.2mi
14 Apr	Belvoir Half Marathon SB	1:23:40	70.56	13.1mi
2 Mar	Belvoir Challenge 26 SB	3:36:08	56.81	26mi
17 Feb	East Midlands XC league West Park, Long Eaton.			6mi
6 Jan	EMXC Bramcote	41:28	62.90	6mi
5 Jan	Nottinghamshire XC championships (Mens)	35:37	75.89	10km
2018		Result	WAVA	Distance
14 Oct	Leicester Marathon SB	3:03:28	67.47	26.2mi
30 Sep	Robin Hood Half Marathon SB	1:24:52	69.57	13.1mi
23 Sep	Ladybower 50 trail series (20miles) PB	2:29:42	64.35	20.7mi
11 Jul	Notts AAA Summer League 4 - Worksop SB	29:36	71.68	4.9mi
30 Jun	Chrome Hill fell race PB	38:53	45.74	4.12mi
13 Jun	Notts AAA Summer League 3 - Holme Pierrepont SB	31:18	69.15	5mi
9 Jun	Keswick Mountain Festival 25km Trail Race PB	2:23:45	49.23	25km
16 May	Notts AAA Summer League Race 2 - Balderton PB	38:07	69.78	6.15mi
25 Apr	Notts AAA Summer League 1 - Hexgreave Hall SB	32:45	67.03	5.1mi
22 Apr	London Marathon	3:31:31	58.23	26.2mi
2 Apr	Notts Easter 10K SB	41:59	64.02	10km
18 Feb	Naseby 1645 PB	1:54:42	65.30	16.45mi
13 Jan	North Mids XC League - Nottingham - Mens	43:29	61.81	10km
6 Jan	Nottinghamshire & Derbyshire XC Champs	44:29	60.42	10km
2017		Result	WAVA	Distance
19 Nov	Heanor 10K Pudding Run SB	39:26	68.16	10km
28 Oct	BMAF Cross Country Relays	11:44	65.86	3km
22 Oct	Thoresby 10 SB	1:08:20	64.98	10mi
24 Sep	Robin Hood Half Marathon SB	1:32:13	63.70	13.1mi
3 Sep	knarvikmila Half Marathon	1:39:45	58.89	13.1mi
2 Sep	knarvikmila 10k	42:41	62.97	10km
1 Sep	Knarvikmila Xtreme	1:25:00	33.98	10.7km
2 Aug	Notts AAA Summer League 5 - Teversal SB	39:22	64.76	5.9mi
1 Aug	Burbage Skyline			5.75mi
28 Jul	Newstead Abbey Dash SB	19:19	68.54	5km
20 Jul	Hardwick 10k	42:36	63.09	10km
12 Jul	Notts AAA Summer League 4 - Worksop SB	31:18	67.35	4.9mi
21 Jun	Notts AAA Summer League 3 - Newark	42:23	63.42	10km
10 May	Notts AAA Summer League 2 - Holme Pierrepont SB	33:07	64.60	5mi
19 Apr	Notts AAA Summer League 1 - Hexgreave Hall SB	35:48	60.99	5.1mi
2016		Result	WAVA	Distance
16 Oct	Amsterdam Half Marathon	1:31:00	64.28	13.1mi
25 Sep	Robin Hood Half Marathon	1:33:20	62.67	13.1mi
14 Aug	Newark Half Marathon	1:40:38	58.13	13.1mi
3 Aug	Notts AAA Summer League 5 - Teversal SB	40:30	62.64	5.9mi
20 Mar	Wolf's Pit Fell Race SB	49:02	49.72	5.7mi
13 Mar	Retford Half Marathon SB	1:23:36	69.73	13.1mi
27 Feb	English National XC Championships (Men)	56:51	56.84	12km
21 Feb	East Midlands Cross Country - Trent Meadows	37:32	56.73	5mi
14 Feb	East Midlands Cross Country - Colwick Woods	36:59	57.57	5mi
17 Jan	East Midlands Cross Country - Bramcote Park PB	41:37	54.66	5.33mi
9 Jan	Nottinghamshire & Derbyshire XC Champs	43:00	61.96	10km
2015		Result	WAVA	Distance
13 Dec	Bolsover 10k SB	36:58	72.07	10km
29 Nov	East Midlands Cross Country - Holme Pierrepont	31:26	67.74	5mi
25 Oct	Worksop Half Marathon SB	1:22:53	70.33	13.1mi
27 Sep	Robin Hood Half Marathon	1:24:25	69.06	13.1mi
11 Jul	Race to the Stones 100k PB	11:03:05	53.99	100km
17 Jun	Notts AAA Summer League 3 - Redhill PB	37:04	66.01	5.72mi
31 May	Edinburgh Marathon SB	2:57:02	69.04	26.2mi
6 May	Notts AAA Summer League 2 - Holme Pierrepont SB	29:59	70.75	5mi
22 Apr	Notts AAA Summer League 1 - Hexgreave Hall SB	32:29	66.66	5.1mi
29 Mar	Gedling Country Park 10k	39:15	67.65	10km
28 Feb	Belvoir Challenge 26 PB	3:25:17	58.91	26mi
15 Feb	East Midlands Cross Country - Colwick Woods	32:23	65.51	5mi
3 Jan	Nottinghamshire & Derbyshire XC Champs	32:42	81.20	10km
2014		Result	WAVA	Distance
23 Nov	Heanor 10K Pudding Run SB	37:29	70.84	10km
2 Nov	East Midlands Cross Country - Holme Pierrepont	34:58	60.67	5mi
26 Oct	Worksop Half Marathon	1:22:26	70.53	13.1mi
28 Sep	Robin Hood Marathon	3:01:34	67.14	26.2mi
17 Aug	Belper Rugby Rover SB	2:24:05	58.82	30km
13 Aug	Notts AAA Summer League race 5 - Teversal SB	34:53	72.17	5.9mi
26 Jul	Heckington 10 SB	1:02:42	70.05	10mi
16 Jul	Notts AAA Summer League race 4 - Worksop SB	28:36	72.68	4.9mi
29 Jun	Coombe Abbey Running Festival half marathon	1:27:54	66.15	13.1mi
11 Jun	Notts AAA Summer League race 3 Redhill SB	30:22	69.86	5mi
8 Jun	Ramathon	1:26:21	67.33	13.1mi
18 May	Intercounties Fell Race	1:09:49	49.00	12.7km
7 May	Notts AAA Summer League 2 - Holme Pierrepont	30:27	69.46	5mi
16 Apr	Notts AAA Summer League 1 - Southwell PB	30:44	70.25	5.1mi
13 Apr	London Marathon SB	2:50:05	71.56	26.2mi
30 Mar	Belvoir Half Marathon SB	1:20:31	72.09	13.1mi
16 Mar	Wolf's Pit Fell Race	48:29	49.98	5.7mi
1 Mar	Belvoir Challenge 26 SB	3:46:56	53.20	26mi
22 Feb	English National XC Championships (Men)	46:52	68.57	12km
19 Jan	East Midlands xc Bramcote Hills	41:35	50.86	5mi
4 Jan	Nottinghamshire & Derbyshire XC Champs	40:14	65.83	10km
2013		Result	WAVA	Distance
8 Dec	Keyworth Turkey Trot SB	1:21:27	71.26	13.1mi
17 Nov	East Midlands xc Holme pierrepont	30:14	69.96	5mi
27 Oct	Worksop Half Marathon	1:23:21	69.64	13.1mi
19 Oct	North Midlands XC League - Race 1	39:04	67.80	10km
29 Sep	Robin Hood Marathon	2:56:47	68.84	26.2mi
18 Aug	Belper Rugby Rover SB	2:20:37	60.16	30km
14 Aug	Notts AAA Summer League race 5 - Teversal PB	34:27	72.88	5.9mi
2 Aug	Jagermeister 10k	36:59	71.62	10km
26 Jul	Newstead Abbey Dash PB	17:19	74.68	5km
21 Jul	Arley Hall Half Marathon	1:21:33	71.18	13.1mi
17 Jul	Notts AAA Summer League race 4 - Worksop SB	28:32	72.63	4.9mi
23 Jun	Long Eaton 5	29:55	70.70	5mi
12 Jun	Notts AAA Summer League race 3 - Erewash PB	34:28	70.94	5.75mi
7 Jun	Notts 10 PB	1:02:16	70.39	10mi
18 May	White Peak Marathon	2:58:57	68.01	26.2mi
8 May	Notts AAA Summer League race 2 - Holme Pierrepont SB	29:53	70.62	5mi
21 Apr	London Marathon PB	2:49:05	71.91	26.2mi
1 Apr	Notts Easter 10k	37:18	70.88	10km
17 Mar	Wolf's Pit Fell Race PB	47:31	50.89	5.7mi
3 Mar	East Midlands Cross Country - Darley Park (Mens)	37:13	62.61	5.5mi
17 Feb	East Midlands Cross Country - Colwick Woods (mens)	42:52	49.23	5mi
3 Feb	EMXC Bramcote Hills (Mens) SB	36:53	63.18	5.5mi
27 Jan	Wilmot Wander SB	4:42:00	55.09	32mi
5 Jan	Notts XC Championships SB	36:53	71.68	10km
2012		Result	WAVA	Distance
12 Dec	12.12 at 12.12 on 12.12.12 PB	51:50	62.56	12.12km
28 Oct	Worksop Half Marathon	1:20:44	71.82	13.1mi
20 Oct	North Mids XC League - Derby - Mens	39:50	66.38	10km
14 Oct	Leicester Marathon	2:52:50	70.35	26.2mi
30 Sep	Robin Hood Half Marathon PB	1:19:07	73.29	13.1mi
2 Sep	Wilne 10K SB	36:37	72.21	10km
20 Jul	Newstead Abbey Dash 5k SB	17:46	72.55	5km
11 Jul	Notts AAA Summer League race 4 - Worksop SB	29:19	70.54	4.9mi
8 Jul	Notfast Open 10k	38:47	68.17	10km
17 Jun	Rampton Hospital - Chris Ryan Memorial 10km	39:10	67.51	10km
13 Jun	Notts AAA Summer League race 3 - Erewash SB	36:59	63.01	5.5mi
11 May	Notts 10 SB	1:02:39	69.83	10mi
9 May	Notts AAA Summer League race 2 - Holme Pierrepont SB	29:25	71.65	5mi
29 Apr	Underwood 10k	39:02	67.66	10km
22 Apr	London Marathon SB	2:52:19	70.54	26.2mi
11 Apr	Notts AAA Summer League race 1 - Epperstone SB	34:34	72.42	5.9mi
4 Mar	East Midlands Cross Country - Darley Park (Mens)	35:16	66.00	5.5mi
19 Feb	East Midlands Cross Country - Colwick Woods (mens)	33:25	63.07	5mi
12 Feb	Exeter Half Marathon	1:20:57	71.62	13.1mi
7 Jan	Notts & Derby XC County Champs	38:25	68.75	10km
2011		Result	WAVA	Distance
4 Dec	Edwinstowe 10k	38:39	68.33	10km
6 Nov	Dovedale Dash			4.7mi
30 Oct	Worksop Half Marathon	1:22:13	70.51	13.1mi
9 Oct	Nottingham Ultra PB	4:04:14	61.21	50km
11 Sep	Robin Hood Marathon	3:00:09	67.48	26.2mi
2 Sep	Mansfield 5k SB	17:42	72.68	5km
26 Aug	Newstead Abbey Dash PB	16:42	74.28	3mi
13 Aug	Elsecar Skelter PB	4:41:56	44.74	27mi
10 Aug	Notts AAA Summer League 5 - Teversal SB	34:33	72.45	5.9mi
13 Jul	Notts AAA Summer League 4 - Worksop PB	28:19	72.93	4.9mi
10 Jul	Notfast Open 10k SB	36:40	72.03	10km
2 Jul	Birmingham Black Country Half Marathon	1:25:00	68.21	13.1mi
15 Jun	Notts AAA Summer League 3 - Erewash SB	33:11	70.14	5.5mi
22 May	Notts 10 SB	1:02:40	69.81	10mi
11 May	Notts AAA Summer League 2 - Holme Pierrepont PB	29:04	72.48	5mi
25 Apr	Easter 10KM	38:51	67.95	10km
17 Apr	London Marathon SB	2:57:24	68.52	26.2mi
13 Apr	Notts AAA Summer League 1 - Epperstone	39:18	63.67	5.9mi
27 Mar	Wilmslow Half Marathon SB	1:21:34	71.08	13.1mi
20 Mar	Wolf's Pitt (1340ft)	47:29	51.77	5.8mi
13 Mar	East Retford Rugby Club Half Marathon	1:22:52	69.96	13.1mi
5 Mar	ULTRArace Grantham (Day 1 Cotgrave-Grantham) PB	3:27:54	67.02	29.3mi
27 Feb	EMXC 5 - Darley Park (Men)	35:37	65.32	5.5mi
20 Feb	EMXC 4 - Colwick Woods (Men)	38:37	54.55	5mi
13 Feb	Stamford 30K PB	2:04:41	67.77	30km
30 Jan	Wilmot Wander PB	4:26:42	58.24	32mi
23 Jan	EMXC3 - Holme Peirrepont (Men)	33:42	63.82	5.1mi
8 Jan	Notts & Derby County Cross country Championships Wollaton Park	37:02	68.34	9.6km
2010		Result	WAVA	Distance
12 Dec	Keyworth Turkey Trot SB	1:20:59	71.59	13.1mi
21 Nov	Heanor 10K Pudding Run	36:53	71.58	10km
7 Nov	Dovedale Dash			4.7mi
31 Oct	Worksop Half Marathon	1:21:56	70.76	13.1mi
16 Oct	ERRA National 6 Stage Road Relays PB	21:30	70.44	5.85km
12 Sep	Robin Hood Marathon	3:05:30	65.53	26.2mi
27 Aug	Newsted Abbey Dash SB	17:04	72.61	3mi
11 Aug	NRRL5 - Teversal	35:20	69.57	5.8mi
24 Jul	Endurancelife DMM Marathon	4:29:02	45.18	26.2mi
15 Jul	Hardwick Hall 6 Mile Road Race PB	38:08	66.77	6mi
7 Jul	NRRL4 - Worksop SB	28:53	71.46	4.9mi
3 Jul	Birmingham Black Country Half Marathon	1:25:07	68.11	13.1mi
27 Jun	Mansfield Half Marathon	1:43:08	56.21	13.1mi
20 Jun	Stathern 10k PB	35:43	73.92	10km
16 Jun	NRRL3 - Erewash PB	33:03	70.39	5.5mi
13 Jun	Long Eaton 5 SB	29:10	72.23	5mi
4 Jun	Notts 10 SB	1:06:26	65.86	10mi
12 May	NRRL2 - Holme Pierrepont	29:21	71.78	5mi
25 Apr	London Marathon SB	2:55:07	69.42	26.2mi
14 Apr	NRRL1 - Epperstone SB	37:43	66.34	5.9mi
11 Apr	Belvoir Half Marathon	1:21:03	71.53	13.1mi
21 Mar	Ashby 20 PB	2:12:26	68.84	20mi
24 Jan	EMXC3 - Holme Pierrepont (Men)	42:55	59.33	6mi
23 Jan	Notts county championship XC senior men	35:04	79.00	6.5mi
2009		Result	WAVA	Distance
13 Dec	Keyworth Turkey Trot SB	1:23:23	69.53	13.1mi
29 Nov	EMXC2 - Bramcote (Men)	38:06	66.83	6mi
14 Nov	North Mids XC League- Corby (Men)	34:52	72.58	9.6km
1 Nov	Dovedale Dash			4.75mi
18 Oct	Amsterdam Marathon SB	2:56:57	68.70	26.2mi
10 Oct	North Mids XC League- Derby (Men)	36:22	65.09	9km
27 Sep	Crossdale 10K	39:31	66.81	10km
13 Sep	Robin Hood Marathon	3:09:47	64.05	26.2mi
12 Aug	NRRL5 - Teversal	35:10	66.15	5.5mi
7 Aug	Formula One Jagermeister 10K SB	37:56	69.60	10km
24 Jul	Notts 5 SB	29:54	70.46	5mi
16 Jul	Hardwick Hall 6 Mile Road Race SB	38:26	66.25	6mi
12 Jul	Notfast Open10k	38:59	67.72	10km
8 Jul	NRRL4 - Worksop	29:22	71.74	5mi
21 Jun	Torbay Half Marathon	1:26:37	66.93	13.1mi
17 Jun	NRRL3 - Erewash	33:38	69.82	5.55mi
5 Jun	Notts 10 SB	1:03:32	68.86	10mi
13 May	NRRL2 - Holme Pierrepont	30:34	68.92	5mi
26 Apr	Sheffield Half Marathon	1:26:19	67.17	13.1mi
15 Apr	NRRL1 - Epperstone	37:03	67.53	5.9mi
5 Apr	Paris Marathon	2:57:37	68.44	26.2mi
22 Mar	East Retford Rugby Club Half Marathon	1:25:22	67.91	13.1mi
8 Mar	Sub 4 Stafford 20 SB	2:14:26	67.81	20mi
1 Mar	East midlands XC Darley park men	34:23	61.27	5mi
22 Feb	EMXC3 - Colwick Woods (men)	36:21	57.96	5mi
1 Feb	East mids XC Bramcote park mens	37:55	55.56	5mi
18 Jan	Folksworth 15 PB	1:38:47	67.79	15mi
10 Jan	Notts and Derby XC champs male	34:38	68.44	5.6mi
2008		Result	WAVA	Distance
28 Dec	Millennium Runs On 10K SB	38:05	69.32	10km
14 Dec	Keyworth Turkey Trot	1:27:57	65.92	13.1mi
30 Nov	East midlands XC -trent meadows men	35:51	62.44	5.3mi
23 Nov	EMXC race 1 - Holme Pierrepont	41:31	50.74	5mi
12 Oct	Merrill & Shelton Striders 10k	38:31	68.54	10km
21 Sep	Crossdale 10k Trail	39:34	66.72	10km
14 Sep	Robin Hood Half Marathon	1:27:27	66.29	13.1mi
13 Aug	NRRL5 - Teversal SB	36:45	68.09	5.9mi
10 Aug	Newark Half Marathon	1:32:42	62.54	13.1mi
3 Aug	Wagon and Horses 10mile SB	1:05:30	66.79	10mi
13 Jul	Notfast Open 10k	39:59	66.03	10km
9 Jul	Notts AAA Summer League Race 4 - Worksop	30:35	68.88	5mi
15 Jun	rushcliffe-Principia 10k	40:28	65.24	10km
1 Jun	Sinfin Classic 10K	41:56	62.96	10km
23 Apr	Notts AAA Summer League Race 1 - Epperstone	38:05	65.01	5.84mi
13 Apr	London Marathon SB	3:04:51	65.76	26.2mi
30 Mar	Belvoir Half Marathon SB	1:25:54	67.49	13.1mi
9 Mar	Ashby 20 SB	2:19:10	65.51	20mi
2 Mar	EMXC 5 - East Midlands XC League Darley Park - (mens - cross country)	36:58	62.93	5.5mi
10 Feb	Stamford 30k SB	2:11:19	64.35	30km
2007		Result	WAVA	Distance
25 Nov	Clowne Half Marathon	1:31:37	63.28	13.1mi
14 Oct	Leicester Half Marathon SB	1:27:53	65.97	13.1mi
30 Sep	Great North Run	1:34:08	61.59	13.1mi
16 Sep	Robin Hood Half Marathon	1:28:47	65.30	13.1mi
12 Aug	Newark Half Marathon	1:30:15	64.24	13.1mi
9 Jun	Principia 10k SB	39:42	66.50	10km
8 Apr	Belvoir Half Marathon	1:29:19	64.91	13.1mi
18 Mar	Rome Marathon SB	3:19:47	60.84	26.2mi
21 Jan	Folksworth 15 SB	1:47:51	62.10	15mi
2006		Result	WAVA	Distance
31 Dec	Millennium Runs On 10k	41:25	63.74	10km
29 Oct	Worksop Half Marathon	1:33:26	62.05	13.1mi
24 Sep	Dumfries Half Marathon	1:33:48	61.81	13.1mi
10 Sep	Robin Hood Half Marathon	1:30:46	63.87	13.1mi
28 Aug	Grimsthorpe Castle 10K	43:20	60.92	10km
13 Aug	Newark Half Marathon SB	1:30:22	64.15	13.1mi
11 Aug	Jagermeister 10k SB	40:17	65.54	10km
16 Jul	Notsfast 10k	41:26	63.72	10km
18 Jun	Ramby Prison 10k	41:07	64.21	10km
7 May	Tewkesbury Half Marathon	1:31:16	63.52	13.1mi
9 Apr	Paris Marathon SB	3:33:26	56.95	26.2mi
19 Mar	Ashby 20 SB	2:31:48	60.05	20mi
12 Feb	Stamford Striders St Valentine 30k SB	2:24:08	58.63	30km
22 Jan	Folksworth 15 SB	1:52:45	59.40	15mi
2005		Result	WAVA	Distance
30 Oct	Worksop Half Marathon	1:41:03	57.37	13.1mi
11 Sep	Robin Hood Half Marathon SB	1:38:46	58.70	13.1mi
29 Aug	Grimsthorpe Castle 10k SB	45:22	58.19	10km
17 Apr	London Marathon SB	3:50:36	52.71	26.2mi
3 Apr	Belvoir Half Marathon	1:39:02	58.54	13.1mi
13 Mar	Ashby 20 SB	2:46:01	54.91	20mi
13 Feb	Stamford 30K SB	2:29:00	56.71	30km
23 Jan	Folksworth 15 SB	1:57:32	56.98	15mi
2004		Result	WAVA	Distance
28 Dec	Millennium Runs On 10K SB	42:12	62.56	10km
19 Dec	Bolsover 10K	45:13	58.39	10km
10 Oct	Bestwood 10k	45:19	58.26	10km
12 Sep	Robin Hood Half Marathon SB	1:42:43	56.44	13.1mi
5 Sep	Crossdale 10k	45:07	58.51	10km
30 May	Plymouth Half Marathon	1:49:57	52.73	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
2025	83	0	0	0	0	0	0	0	0	0	0	0	83
2024	0	0	0	0	0	0	0	0	0	6	0	4	10
2024	165	173	232	153	127	120	129	128	139	139	138	173	1818
2024	0	0	0	0	0	0	23	7	0	0	0	0	30
2023	0	0	0	5	0	0	0	5	8	0	0	0	18
2023	181	199	192	119	120	134	75	130	132	132	131	131	1674
2023	0	0	0	0	62	0	0	0	0	52	0	0	113
2022	0	4	4	0	4	0	0	8	0	0	4	4	29
2022	126	105	95	139	126	131	136	119	138	56	82	148	1401
2022	0	0	0	0	0	0	0	0	0	47	72	0	119
2021	0	0	0	0	4	0	0	4	0	0	4	0	11
2021	182	171	204	189	210	49	125	113	136	140	122	100	1740
2021	0	0	0	0	0	0	0	37	0	0	0	12	50
2020	128	160	162	149	173	133	142	118	117	146	126	145	1698
2020	0	0	0	0	13	0	0	0	97	0	0	0	110
2019	197	191	233	172	144	107	132	112	156	147	158	123	1871
2019	0	0	0	8	26	5	14	0	24	0	0	0	77
2018	189	182	226	128	162	148	137	172	220	124	151	160	1999
2018	0	0	0	0	14	0	14	0	0	0	0	0	27
2017	31	22	9	61	83	118	137	120	138	170	164	168	1221
2017	39	99	100	70	134	68	66	0	0	14	25	0	614
2016	151	170	83	4	0	18	80	121	138	145	126	56	1090
2016	0	2	42	26	0	192	83	0	0	28	0	103	477
2015	242	226	231	165	221	168	144	63	166	149	159	154	2085
2015	0	3	0	0	12	64	0	0	25	12	12	0	129
2014	223	194	242	133	186	168	216	236	170	140	197	205	2311
2014	0	0	14	14	54	94	27	14	14	28	9	0	267
2013	237	218	256	148	159	163	221	230	195	103	186	203	2320
2013	0	0	0	0	0	0	0	0	0	0	40	13	53
2012	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2012	238	242	276	166	156	97	199	248	251	138	183	214	2408
2012	0	0	0	0	7	0	0	14	28	0	0	0	50
2011	0	0	0	0	8	27	0	0	0	0	0	0	35
2011	242	242	224	129	208	193	247	247	146	196	191	209	2473
2011	0	0	0	0	0	32	0	0	0	0	0	0	32
2010	248	220	244	148	196	200	151	193	153	189	184	202	2330
2009	227	221	196	134	181	160	204	251	204	148	193	175	2293
2008	183	186	222	113	26	128	184	180	158	84	180	182	1825
2007	0	0	0	0	0	0	0	0	0	0	0	9	9

Sat 21st Dec Dec 21	Sun 22nd Dec Dec 22	Mon 23rd Dec Dec 23	Tue 24th Dec Dec 24	Wed 25th Dec Dec 25	Thu 26th Dec Dec 26	Fri 27th Dec Dec 27
13.4mi, 1:47:53 Run - General 1) 1mi - 10:18(10:18/mi) 145/156bpm [1493b/mi] 129cal 2) 1mi - 8:17(8:17/mi) 165/179bpm [1367b/mi] 125cal 3) 1mi - 8:11(8:11/mi) 176/185bpm [1441b/mi] 139cal 4) 1mi - 8:28(8:28/mi) 168/181bpm [1424b/mi] 128cal 5) 1mi - 8:15(8:15/mi) 152/167bpm [1254b/mi] 116cal 6) 0.6mi - 4:47(7:59/mi) 152/158bpm [1213b/mi] 70cal 7) 1mi - 6:35(6:35/mi) 148/161bpm [974b/mi] 105cal 8) 1mi - 6:48(6:48/mi) 158/166bpm [1074b/mi] 110cal 9) 1mi - 6:53(6:53/mi) 159/168bpm [1094b/mi] 111cal 10) 0.14mi - 52(6:12/mi) 151/155bpm [935b/mi] 14cal 11) 0mi - 1(3:58/mi) 136/151bpm [538b/mi] 1cal 12) 1mi - 8:43(8:43/mi) 153/166bpm [1334b/mi] 123cal 13) 1mi - 8:14(8:14/mi) 159/166bpm [1310b/mi] 119cal 14) 1mi - 8:22(8:22/mi) 156/167bpm [1305b/mi] 119cal 15) 1mi - 8:05(8:05/mi) 153/163bpm [1237b/mi] 113cal 16) 0.62mi - 5:03(8:07/mi) 153/161bpm [1241b/mi] 74cal Add a comment	4.1mi, 42:36 Run - General 1) 1mi - 9:54(9:54/mi) 140/151bpm [1385b/mi] 119cal 2) 1mi - 10:37(10:37/mi) 154/163bpm [1635b/mi] 138cal 3) 1mi - 10:42(10:42/mi) 156/164bpm [1670b/mi] 145cal 4) 1mi - 10:19(10:19/mi) 154/164bpm [1590b/mi] 133cal 5) 0.1mi - 1:04(10:43/mi) 158/161bpm [1692b/mi] 14cal Add a comment	10mi, 1:17:41 Run - General 1) 1mi - 7:55(7:55/mi) 145/160bpm [1147b/mi] 107cal 2) 1mi - 7:55(7:55/mi) 154/161bpm [1219b/mi] 118cal 3) 1mi - 7:45(7:45/mi) 157/168bpm [1218b/mi] 118cal 4) 1mi - 7:49(7:49/mi) 157/163bpm [1227b/mi] 115cal 5) 1mi - 7:39(7:39/mi) 152/169bpm [1162b/mi] 113cal 6) 1mi - 7:44(7:44/mi) 156/163bpm [1205b/mi] 114cal 7) 1mi - 7:41(7:41/mi) 159/165bpm [1222b/mi] 116cal 8) 1mi - 7:38(7:38/mi) 158/164bpm [1205b/mi] 115cal 9) 1mi - 7:36(7:36/mi) 156/167bpm [1186b/mi] 110cal 10) 1mi - 7:51(7:51/mi) 150/162bpm [1177b/mi] 117cal 11) 0.02mi - 9(6:44/mi) 154/155bpm [1038b/mi] 2cal Add a comment	-	0.9mi, 9:30 Run - General 1) 0.89mi - 9:30(10:44/mi) 141/154bpm [1514b/mi] 120cal Add a comment 3.1mi, 20:56 Run - General 1) 1mi - 6:26(6:26/mi) 133/159bpm [855b/mi] 106cal 2) 1mi - 6:53(6:53/mi) 154/167bpm [1059b/mi] 113cal 3) 1mi - 6:47(6:47/mi) 159/174bpm [1080b/mi] 105cal 4) 0.13mi - 50(6:14/mi) 162/165bpm [1010b/mi] 11cal Add a comment	8mi, 1:05:20 Run - General 1) 1mi - 8:44(8:44/mi) 126/140bpm [1100b/mi] 112cal 2) 1mi - 8:07(8:07/mi) 139/149bpm [1128b/mi] 116cal 3) 1mi - 8:02(8:02/mi) 149/162bpm [1197b/mi] 110cal 4) 1mi - 8:18(8:18/mi) 142/155bpm [1179b/mi] 108cal 5) 1mi - 8:12(8:12/mi) 153/163bpm [1255b/mi] 122cal 6) 1mi - 7:47(7:47/mi) 157/169bpm [1221b/mi] 112cal 7) 1mi - 7:59(7:59/mi) 158/167bpm [1261b/mi] 117cal 8) 1mi - 8:08(8:08/mi) 152/161bpm [1237b/mi] 111cal 9) 0.01mi - 2(5:31/mi) 141/141bpm [778b/mi] Add a comment	8.2mi, 1:07:02 Run - General 1) 1mi - 8:18(8:18/mi) 140/150bpm [1162b/mi] 110cal 2) 1mi - 8:17(8:17/mi) 149/155bpm [1233b/mi] 121cal 3) 1mi - 8:13(8:13/mi) 153/159bpm [1256b/mi] 117cal 4) 1mi - 8:17(8:17/mi) 154/169bpm [1276b/mi] 120cal 5) 1mi - 8:11(8:11/mi) 161/171bpm [1316b/mi] 121cal 6) 1mi - 8:09(8:09/mi) 166/171bpm [1353b/mi] 121cal 7) 1mi - 8:04(8:04/mi) 166/174bpm [1338b/mi] 120cal 8) 1mi - 8:12(8:12/mi) 161/170bpm [1320b/mi] 120cal 9) 0.17mi - 1:22(7:52/mi) 161/164bpm [1267b/mi] 21cal Add a comment
Sat 28th Dec Dec 28	Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3
3.2mi, 23:50 Run - General 1) 1mi - 8:11(8:11/mi) 136/152bpm [1112b/mi] 112cal 2) 1mi - 7:24(7:24/mi) 150/162bpm [1111b/mi] 110cal 3) 1mi - 7:15(7:15/mi) 170/180bpm [1232b/mi] 115cal 4) 0.17mi - 1:00(5:56/mi) 171/174bpm [1014b/mi] 15cal Add a comment 6.8mi, 1:00:43 Run - General 1) 1mi - 9:33(9:33/mi) 140/156bpm [1338b/mi] 121cal 2) 1mi - 9:17(9:17/mi) 151/159bpm [1402b/mi] 120cal 3) 1mi - 8:39(8:39/mi) 146/160bpm [1262b/mi] 111cal 4) 1mi - 8:51(8:51/mi) 153/161bpm [1354b/mi] 121cal 5) 1mi - 8:45(8:45/mi) 153/164bpm [1339b/mi] 123cal 6) 0.24mi - 2:12(9:08/mi) 148/153bpm [1352b/mi] 28cal 7) 1mi - 8:50(8:50/mi) 158/172bpm [1395b/mi] 121cal 8) 0.54mi - 4:36(8:29/mi) 161/166bpm [1367b/mi] 64cal Add a comment	4mi, 1:33:38 Walk - General 1) 3.96mi - 1:33:38(23:39/mi) 73/98bpm [1726b/mi] 292cal 43/79rpm Add a comment	13.1mi, 1:43:18 Run - General 1) 1mi - 8:20(8:20/mi) 130/145bpm [1083b/mi] 104cal 2) 1mi - 8:02(8:02/mi) 144/151bpm [1158b/mi] 116cal 3) 1mi - 7:52(7:52/mi) 147/155bpm [1157b/mi] 112cal 4) 1mi - 7:53(7:53/mi) 149/155bpm [1175b/mi] 112cal 5) 1mi - 7:55(7:55/mi) 149/155bpm [1180b/mi] 115cal 6) 1mi - 7:44(7:44/mi) 147/155bpm [1136b/mi] 112cal 7) 1mi - 7:52(7:52/mi) 149/159bpm [1171b/mi] 112cal 8) 1mi - 7:38(7:38/mi) 151/157bpm [1152b/mi] 112cal 9) 1mi - 7:41(7:41/mi) 151/157bpm [1161b/mi] 113cal 10) 1mi - 8:03(8:03/mi) 143/158bpm [1151b/mi] 104cal 11) 1mi - 7:38(7:38/mi) 149/159bpm [1136b/mi] 108cal 12) 1mi - 7:50(7:50/mi) 148/160bpm [1158b/mi] 108cal 13) 1mi - 7:49(7:49/mi) 149/157bpm [1164b/mi] 112cal 14) 0.14mi - 1:01(7:31/mi) 150/151bpm [1129b/mi] 14cal Add a comment	4.7mi, 39:38 Run - General 1) 1mi - 8:39(8:39/mi) 135/148bpm [1168b/mi] 113cal 2) 1mi - 8:18(8:18/mi) 146/153bpm [1213b/mi] 120cal 3) 1mi - 8:21(8:21/mi) 151/160bpm [1261b/mi] 122cal 4) 1mi - 8:34(8:34/mi) 151/163bpm [1293b/mi] 121cal 5) 0.68mi - 5:46(8:28/mi) 157/169bpm [1330b/mi] 83cal Add a comment	3.1mi, 24:43 Run - General 1) 1mi - 8:02(8:02/mi) 138/155bpm [1108b/mi] 108cal 2) 1mi - 7:59(7:59/mi) 154/160bpm [1229b/mi] 114cal 3) 1mi - 7:55(7:55/mi) 156/163bpm [1236b/mi] 113cal 4) 0.11mi - 47(6:59/mi) 150/154bpm [1049b/mi] 12cal Add a comment 2mi, 17:01 Run - General 1) 1mi - 8:34(8:34/mi) 125/141bpm [1071b/mi] 110cal 2) 1mi - 8:23(8:23/mi) 151/159bpm [1266b/mi] 120cal 3) 0.01mi - 4(8:00/mi) 155/155bpm [1240b/mi] 1cal Add a comment	-	-
Sat 4th Jan Jan 4	Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10
6.5mi, 45:02 Run - General 1) 1mi - 6:25(6:25/mi) 150/167bpm [963b/mi] 98cal 2) 1mi - 6:55(6:55/mi) 162/169bpm [1120b/mi] 110cal 3) 1mi - 6:51(6:51/mi) 175/192bpm [1199b/mi] 117cal 4) 1mi - 6:52(6:52/mi) 190/200bpm [1305b/mi] 121cal 5) 1mi - 7:13(7:13/mi) 187/195bpm [1350b/mi] 123cal 6) 1mi - 7:12(7:12/mi) 182/191bpm [1309b/mi] 123cal 7) 0.48mi - 3:34(7:22/mi) 183/190bpm [1349b/mi] 62cal Add a comment 1.3mi, 11:54 Run - General 1) 1mi - 9:32(9:32/mi) 138/154bpm [1316b/mi] 117cal 2) 0.27mi - 2:22(8:56/mi) 152/161bpm [1357b/mi] 32cal Add a comment	5.1mi, 46:16 Run - General 1) 1mi - 9:08(9:08/mi) 125/145bpm [1142b/mi] 104cal 2) 1mi - 8:40(8:40/mi) 145/154bpm [1256b/mi] 122cal 3) 1mi - 9:05(9:05/mi) 149/156bpm [1353b/mi] 124cal 4) 1mi - 9:13(9:13/mi) 149/161bpm [1374b/mi] 123cal 5) 1mi - 9:21(9:21/mi) 143/157bpm [1336b/mi] 115cal 6) 0.08mi - 49(9:42/mi) 153/156bpm [1484b/mi] 12cal Add a comment	-	7.6mi, 1:03:06 Run - General 1) 1mi - 8:05(8:05/mi) 138/152bpm [1115b/mi] 111cal 2) 1mi - 7:51(7:51/mi) 150/157bpm [1177b/mi] 113cal 3) 1mi - 8:01(8:01/mi) 149/160bpm [1193b/mi] 119cal 4) 0.11mi - 50(7:41/mi) 160/164bpm [1229b/mi] 11cal 5) 1mi - 8:45(8:45/mi) 143/156bpm [1252b/mi] 109cal 6) 1mi - 7:54(7:54/mi) 153/162bpm [1209b/mi] 110cal 7) 1mi - 8:08(8:08/mi) 154/165bpm [1253b/mi] 122cal 8) 1mi - 8:58(8:58/mi) 152/159bpm [1362b/mi] 125cal 9) 0.52mi - 4:35(8:46/mi) 155/163bpm [1360b/mi] 65cal Add a comment	10mi, 1:18:58 Run - General 1) 1mi - 8:13(8:13/mi) 143/155bpm [1176b/mi] 111cal 2) 1mi - 7:59(7:59/mi) 154/159bpm [1230b/mi] 125cal 3) 0.46mi - 3:43(8:02/mi) 155/164bpm [1245b/mi] 56cal 4) 1mi - 8:30(8:30/mi) 148/157bpm [1257b/mi] 111cal 5) 1mi - 8:00(8:00/mi) 154/163bpm [1232b/mi] 112cal 6) 1mi - 7:40(7:40/mi) 157/165bpm [1204b/mi] 109cal 7) 1mi - 7:29(7:29/mi) 162/169bpm [1213b/mi] 115cal 8) 1mi - 7:29(7:29/mi) 160/173bpm [1196b/mi] 118cal 9) 1mi - 7:50(7:50/mi) 165/175bpm [1292b/mi] 115cal 10) 1mi - 7:53(7:53/mi) 169/180bpm [1331b/mi] 123cal 11) 0.56mi - 4:13(7:29/mi) 160/168bpm [1198b/mi] 67cal Add a comment	-	5.1mi, 41:56 Run - General 1) 1mi - 8:27(8:27/mi) 142/163bpm [1199b/mi] 120cal 2) 1mi - 7:57(7:57/mi) 151/159bpm [1201b/mi] 111cal 3) 1mi - 7:56(7:56/mi) 150/160bpm [1189b/mi] 112cal 4) 1mi - 8:33(8:33/mi) 155/161bpm [1326b/mi] 130cal 5) 1mi - 8:03(8:03/mi) 150/160bpm [1207b/mi] 111cal 6) 0.13mi - 1:01(7:48/mi) 151/153bpm [1179b/mi] 14cal Add a comment
Sat 11th Jan Jan 11	Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17
14.2mi, 1:54:47 Run - General 1) 1mi - 8:33(8:33/mi) 139/153bpm [1189b/mi] 114cal 2) 1mi - 8:15(8:15/mi) 150/160bpm [1237b/mi] 119cal 3) 1mi - 8:09(8:09/mi) 155/165bpm [1263b/mi] 115cal 4) 1mi - 8:25(8:25/mi) 153/169bpm [1288b/mi] 113cal 5) 1mi - 8:25(8:25/mi) 161/173bpm [1356b/mi] 121cal 6) 0.57mi - 4:42(8:18/mi) 157/167bpm [1302b/mi] 65cal 7) 1mi - 8:00(8:00/mi) 154/174bpm [1232b/mi] 107cal 8) 1mi - 7:32(7:32/mi) 172/179bpm [1294b/mi] 118cal 9) 1mi - 7:26(7:26/mi) 171/179bpm [1271b/mi] 116cal 10) 0.21mi - 1:30(7:10/mi) 162/168bpm [1161b/mi] 22cal 11) 1mi - 8:10(8:10/mi) 156/167bpm [1275b/mi] 111cal 12) 1mi - 8:12(8:12/mi) 160/171bpm [1313b/mi] 120cal 13) 1mi - 8:09(8:09/mi) 154/164bpm [1255b/mi] 115cal 14) 1mi - 8:12(8:12/mi) 149/157bpm [1223b/mi] 116cal 15) 1mi - 8:04(8:04/mi) 151/160bpm [1218b/mi] 115cal 16) 0.37mi - 3:03(8:14/mi) 148/161bpm [1219b/mi] 38cal Add a comment	-	5.1mi, 41:03 Run - General 1) 1mi - 8:24(8:24/mi) 124/142bpm [1041b/mi] 111cal 2) 1mi - 8:10(8:10/mi) 139/149bpm [1136b/mi] 113cal 3) 1mi - 8:07(8:07/mi) 146/156bpm [1184b/mi] 115cal 4) 1mi - 7:56(7:56/mi) 143/154bpm [1135b/mi] 111cal 5) 1mi - 7:55(7:55/mi) 142/152bpm [1125b/mi] 112cal 6) 0.06mi - 30(7:52/mi) 151/153bpm [1188b/mi] 8cal Add a comment	5.4mi, 45:21 Run - General 1) 1mi - 8:40(8:40/mi) 120/137bpm [1040b/mi] 99cal 2) 1mi - 8:16(8:16/mi) 148/160bpm [1224b/mi] 117cal 3) 1mi - 9:10(9:10/mi) 144/154bpm [1320b/mi] 112cal 4) 1mi - 8:03(8:03/mi) 159/182bpm [1279b/mi] 116cal 5) 1mi - 8:11(8:11/mi) 174/185bpm [1425b/mi] 130cal 6) 0.39mi - 3:01(7:49/mi) 176/182bpm [1376b/mi] 50cal Add a comment	7.5mi, 1:02:42 Run - General 1) 1mi - 8:34(8:34/mi) 138/152bpm [1183b/mi] 112cal 2) 1mi - 8:11(8:11/mi) 153/163bpm [1251b/mi] 123cal 3) 0.86mi - 7:25(8:39/mi) 156/171bpm [1350b/mi] 113cal 4) 0.17mi - 1:15(7:33/mi) 137/159bpm [1035b/mi] 17cal 5) 0.25mi - 2:12(8:58/mi) 151/163bpm [1353b/mi] 28cal 6) 0.17mi - 1:11(6:52/mi) 152/155bpm [1043b/mi] 21cal 7) 0.25mi - 2:14(9:02/mi) 152/158bpm [1374b/mi] 28cal 8) 0.17mi - 1:10(6:55/mi) 151/155bpm [1043b/mi] 20cal 9) 0.25mi - 2:11(8:48/mi) 153/160bpm [1346b/mi] 28cal 10) 0.17mi - 1:11(6:56/mi) 152/158bpm [1054b/mi] 19cal 11) 0.25mi - 2:12(8:59/mi) 149/154bpm [1340b/mi] 28cal 12) 0.17mi - 1:11(6:54/mi) 152/158bpm [1049b/mi] 20cal 13) 0.25mi - 2:12(8:55/mi) 151/160bpm [1346b/mi] 28cal 14) 0.17mi - 1:10(6:54/mi) 154/159bpm [1063b/mi] 20cal 15) 0.24mi - 2:13(9:01/mi) 149/157bpm [1344b/mi] 27cal 16) 0.17mi - 1:11(6:49/mi) 152/156bpm [1036b/mi] 20cal 17) 0.25mi - 2:08(8:40/mi) 153/159bpm [1326b/mi] 27cal 18) 0.17mi - 1:11(6:53/mi) 152/154bpm [1047b/mi] 21cal 19) 1mi - 9:08(9:08/mi) 141/154bpm [1287b/mi] 103cal 20) 0.55mi - 4:33(8:15/mi) 148/153bpm [1220b/mi] 68cal Add a comment 5.4mi, 44:51 Run - General 1) 1mi - 8:50(8:50/mi) 136/155bpm [1200b/mi] 115cal 2) 1mi - 8:37(8:37/mi) 145/158bpm [1248b/mi] 116cal 3) 1mi - 8:08(8:08/mi) 144/155bpm [1171b/mi] 115cal 4) 1mi - 8:26(8:26/mi) 145/157bpm [1224b/mi] 115cal 5) 1mi - 8:03(8:03/mi) 141/157bpm [1136b/mi] 110cal 6) 0.35mi - 2:48(7:54/mi) 143/155bpm [1130b/mi] 39cal Add a comment	-	5.1mi, 39:19 Run - General 1) 1mi - 7:53(7:53/mi) 132/144bpm [1041b/mi] 103cal 2) 1mi - 7:39(7:39/mi) 146/155bpm [1116b/mi] 111cal 3) 1mi - 7:43(7:43/mi) 150/157bpm [1157b/mi] 113cal 4) 1mi - 7:32(7:32/mi) 150/155bpm [1129b/mi] 111cal 5) 1mi - 7:44(7:44/mi) 145/155bpm [1122b/mi] 108cal 6) 0.1mi - 48(8:04/mi) 156/160bpm [1258b/mi] 14cal Add a comment

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