westmoors

Last on at 10pm, 21st Nov 2024

F55 Dorset

Bluefish tuna (63)

FETCH SUPPORTER

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STATUS Enjoying my running.

Wimborne AC

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

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

Recent Blogs
Week 46 - nothing to see here!	19th Nov
Week 45 - a good blast!	11th Nov
Week 44 - recovery?!?	4th Nov
October summary	1st Nov
Week 43 - job done!	28th Oct

My parkrun
Bournemouth parkrun

Recent Training
20th Nov	Aerobics	0mi	59:36
19th Nov	Warm Down	1mi	10:52
19th Nov	Tempo	3.7mi	36:00
19th Nov	General	1mi	10:00
18th Nov	Long Run	12.1mi	2:05:11

Planned Races
December Virtual Mile	1st Dec
Running GP at Goodwood Motor Circuit	1st Dec
January Virtual Mile	1st Jan
February Virtual Mile	1st Feb
March Virtual Mile	1st Mar

12 Month Benchmarks	Run
100m	20
200m	50
Mile	8:14
5k	26:38
5mi	43:31
10k	56:58
10mi	1:34:47
Half	2:04:43

Recent Pictures	Show more

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

Recent Threads
What is your fetch addiction position?
100 miles a month in 2024
The virtual mile thread
Rundle
parkrun Café
Trader: New Game

Buddies (31)

Followers (17)

Badges Collected	See available badges
+ 320 others

Read Everyone!

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

If On A Winter's Night A Traveller

Italo Calvino
Appliance

J O Morgan
Bournville

Jonathan Coe
Hangsaman

Shirley Jackson
A Thousand Ships

Natalie Haynes
Shuggie Bain

Douglas Stuart
Florida Roadkill

Tim Dorsey
Things Fall Apart

Chinua Achebe
Death's Domain

Terry Pratchett Paul Kidby
Severance

Ling Ma

View My Full List (79) | Build Your Own List

Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
1mi	34						7:55 55.78	7:49 56.93	7:30 59.82	7:46 58.29	8:12 55.74	7:45 59.59	7:54 59.08	8:10 57.77			8:34 57.36	7:58 61.92	7:30 7:30/mi	61.92
5km	412				26:28 57.89	26:35 57.64	26:51 57.46	25:23 61.76	24:44 63.38	25:23 62.32	26:21 61.12	26:07 61.78	25:18 64.46	26:32 62.13	28:09 59.62	28:05 60.01	28:21 60.62	27:21 63.02	24:44 7:58/mi	64.46
5mi	15	47:55 50.95	43:59 55.79	43:45 56.40	43:23 57.23	43:40 57.65	45:31 55.31	43:59 57.68		43:21 59.55	44:10 59.00	42:51 62.10	42:01 63.33			48:09 57.15	46:29 59.88		42:01 8:24/mi	63.33
10km	38	1:00:07 51.07	55:02 55.79	54:20 57.19	54:01 57.92	57:43 54.20	55:35 57.14	54:55 57.84	53:15 60.69	52:40 61.36	53:54 61.14	55:46 59.10	53:59 62.40		57:04 60.39	58:12 59.21	57:44 60.39	54:32 64.68	52:40 8:29/mi	64.68
6.5mi	11			1:02:26 52.27	1:00:43 54.09	1:08:32 48.24	1:01:43 53.97	1:00:35 55.41		59:31 57.39		59:16 58.78	57:03 61.72					1:00:27 61.69	57:03 8:43/mi	61.72
6.8mi	1								58:34 60.11										58:34 8:37/mi	60.11
7.4mi	1						1:13:29 52.11												1:13:29 9:53/mi	52.11
12km	1																1:13:23 57.56		1:13:23 9:50/mi	57.56
10mi	22		1:34:34 53.65	1:30:49 55.87	1:36:38 53.20	1:28:34 58.20	1:33:56 55.14	1:40:14 52.09		1:31:43 57.95	1:29:56 59.69	1:31:46 59.11	1:32:00 59.63			1:38:35 58.32	1:35:32 60.92	1:31:21 64.49	1:28:34 8:51/mi	64.49
12mi	1										2:45:11 39.29								2:45:11 13:46/mi	39.29
20km	2			1:58:39 53.57			1:55:53 56.01												1:55:53 9:19/mi	56.01
13.1mi	41	2:19:59 47.31	2:05:31 53.07	2:03:24 53.98	2:09:03 52.30	2:01:28 55.57	2:00:45 56.32	1:59:55 57.68	1:56:51 59.20	2:05:01 55.86	1:56:46 60.41	2:01:59 59.13	1:58:27 60.89	2:04:07 58.80		2:12:18 57.18	2:27:01 51.46		1:56:46 8:55/mi	60.89
13.5mi	1										3:02:26 39.92								3:02:26 13:31/mi	39.92
14mi	1																	2:29:13 55.10	2:29:13 10:39/mi	55.10
14.1mi	1														2:52:46 46.23				2:52:46 12:15/mi	46.23
20mi	6			3:15:38 53.06		3:22:30 51.94	3:08:06 56.35			4:35:33 39.52	4:35:29 39.95					4:30:18 43.24			3:08:06 9:24/mi	56.35
26.2mi	6		4:47:33 47.47	4:36:25 49.65						4:12:31 57.04		4:57:18 49.56	5:09:19 48.22			5:09:34 50.02			4:12:31 9:38/mi	57.04
50km	1												6:25:15 47.11						6:25:15 12:24/mi	47.11

Date	Planned Races			Distance
1 Apr	April Virtual Mile Confirmed			1mi
1 Mar	March Virtual Mile Confirmed			1mi
1 Feb	February Virtual Mile Confirmed			1mi
1 Jan	January Virtual Mile Confirmed			1mi
1 Dec	December Virtual Mile Confirmed			1mi
2024		Result	WAVA	Distance
17 Nov	✋ Wimborne 10			10mi
16 Nov	Bournemouth parkrun	28:45	60.64	5km
9 Nov	Bournemouth parkrun	28:57	60.22	5km
2 Nov	Bournemouth parkrun	28:13	61.79	5km
1 Nov	November Virtual Mile	8:18	60.11	1mi
27 Oct	New Forest 10 SB	1:31:21	64.49	10mi
26 Oct	Bournemouth parkrun	28:23	61.42	5km
19 Oct	Bournemouth parkrun	28:45	60.64	5km
19 Oct	The Doctor K Cup			5km
5 Oct	Bournemouth parkrun	29:54	58.31	5km
1 Oct	October Virtual Mile	8:31	58.59	1mi
28 Sep	Poole parkrun	29:25	58.59	5km
21 Sep	Bournemouth parkrun	27:50	61.93	5km
14 Sep	Bournemouth parkrun	28:41	60.09	5km
7 Sep	Upton House parkrun	31:36	54.54	5km
1 Sep	September Virtual Mile	8:51	55.74	1mi
31 Aug	Moors Valley parkrun	28:54	59.64	5km
24 Aug	Bournemouth parkrun	29:00	59.43	5km
17 Aug	Bournemouth parkrun	27:58	61.63	5km
10 Aug	Bournemouth parkrun	29:19	58.79	5km
3 Aug	Tamworth Castle Grounds parkrun	27:36	62.45	5km
1 Aug	August Virtual Mile	8:19	59.31	1mi
27 Jul	Bournemouth parkrun	28:44	59.99	5km
20 Jul	Bournemouth parkrun	28:18	60.90	5km
18 Jul	WAC Club mile SB	7:58	61.92	1mi
13 Jul	Bournemouth parkrun	29:42	58.03	5km
7 Jul	Round the rock 10k	57:52	60.95	10km
1 Jul	July Virtual Mile	8:35	57.47	1mi
29 Jun	Bournemouth parkrun	30:22	56.76	5km
22 Jun	Uckfield parkrun	29:09	59.13	5km
15 Jun	Bournemouth parkrun	29:11	59.06	5km
14 Jun	Purbeck 10k SB	54:32	64.68	10km
8 Jun	Bournemouth parkrun	28:07	61.30	5km
1 Jun	June Virtual Mile	8:29	58.15	1mi
1 Jun	Bournemouth parkrun	29:33	58.33	5km
25 May	Bournemouth parkrun SB	27:21	63.02	5km
18 May	Bournemouth parkrun	27:31	62.64	5km
11 May	Bournemouth parkrun	29:05	59.26	5km
6 May	BigWay Round - Winchester PB	2:29:13	55.10	14mi
4 May	Bournemouth parkrun	28:20	60.83	5km
1 May	May Virtual Mile	8:25	58.61	1mi
27 Apr	Bournemouth parkrun	28:01	61.52	5km
20 Apr	Bournemouth parkrun	27:31	62.64	5km
6 Apr	Bournemouth parkrun	28:13	61.08	5km
1 Apr	April Virtual Mile	8:27	58.38	1mi
30 Mar	Moors Valley parkrun	28:32	60.41	5km
23 Mar	Bournemouth parkrun	28:24	60.69	5km
16 Mar	Bournemouth parkrun	28:41	60.09	5km
9 Mar	Bournemouth parkrun	28:18	60.90	5km
1 Mar	March Virtual Mile	8:27	58.38	1mi
24 Feb	Bournemouth parkrun	30:00	57.45	5km
17 Feb	Upton House parkrun	29:45	57.94	5km
11 Feb	Lytchett 10	1:38:30	59.08	10mi
10 Feb	Bournemouth parkrun	31:09	55.33	5km
3 Feb	Bournemouth parkrun	29:50	57.77	5km
1 Feb	February Virtual Mile	8:54	55.43	1mi
20 Jan	Bournemouth parkrun	28:43	60.02	5km
1 Jan	Broadstone 1/4 Marathon SB	1:00:27	61.69	6.55mi
1 Jan	January Virtual Mile	8:48	56.06	1mi
2023		Result	WAVA	Distance
30 Dec	Bournemouth parkrun	29:21	58.73	5km
10 Dec	Christchurch Christmas 10k			10km
9 Dec	Bournemouth parkrun	30:45	56.05	5km
2 Dec	Bournemouth parkrun	28:42	60.06	5km
1 Dec	December Virtual Mile	8:44	56.48	1mi
25 Nov	Bournemouth parkrun	29:08	59.16	5km
18 Nov	Bournemouth parkrun	31:19	55.04	5km
11 Nov	Bournemouth parkrun	29:39	58.13	5km
1 Nov	November Virtual Mile	8:37	57.25	1mi
28 Oct	Bournemouth parkrun	30:18	56.88	5km
22 Oct	Weymouth 10 SB	1:35:32	60.92	10mi
21 Oct	Bournemouth parkrun	30:14	57.01	5km
14 Oct	Bournemouth parkrun	28:26	60.62	5km
7 Oct	The Doctor K Cup			5km
7 Oct	Somerdale Pavilion parkrun	28:52	59.71	5km
1 Oct	October Virtual Mile	8:36	57.36	1mi
30 Sep	Upton House parkrun	29:30	58.43	5km
24 Sep	Round the Lakes Poole 10K SB	57:44	60.39	10km
16 Sep	Bournemouth parkrun	29:55	56.97	5km
9 Sep	Broadwater parkrun	29:11	58.40	5km
2 Sep	Salisbury parkrun	28:49	59.14	5km
1 Sep	September Virtual Mile	8:48	55.43	1mi
26 Aug	Bournemouth parkrun	30:31	55.85	5km
19 Aug	Lydiard parkrun	29:30	57.77	5km
12 Aug	Moors Valley parkrun	32:33	52.36	5km
6 Aug	Sturminster Newton Half Marathon SB	2:27:01	51.46	13.1mi
5 Aug	Bournemouth parkrun	32:23	52.63	5km
1 Aug	August Virtual Mile	9:18	52.45	1mi
29 Jul	Bournemouth parkrun	30:26	56.00	5km
20 Jul	WAC Club mile SB	8:34	56.94	1mi
15 Jul	Moors Valley parkrun	31:32	54.05	5km
8 Jul	Brooklands parkrun	28:38	59.52	5km
1 Jul	July Virtual Mile	8:47	55.53	1mi
1 Jul	Bournemouth parkrun	29:23	58.00	5km
24 Jun	Upton House parkrun	31:27	54.19	5km
18 Jun	Tarrant Valley 10k	1:01:39	56.55	10km
17 Jun	Bournemouth parkrun	28:59	58.80	5km
10 Jun	Itchen Valley Country parkrun	30:30	55.88	5km
3 Jun	Bournemouth parkrun	28:50	59.11	5km
1 Jun	June Virtual Mile	9:14	52.83	1mi
28 May	Ox Frolic			12hr
27 May	Bournemouth parkrun	30:50	55.27	5km
21 May	May 5 SB	46:29	59.88	5mi
20 May	Moors Valley parkrun	29:38	57.51	5km
13 May	Blandford parkrun SB	28:21	60.12	5km
1 May	May Virtual Mile	8:46	55.64	1mi
29 Apr	Bournemouth parkrun	29:03	58.67	5km
22 Apr	Upton House parkrun	34:53	48.86	5km
16 Apr	Marnhull 12 PB	1:13:23	57.56	12km
15 Apr	Bournemouth parkrun	30:36	55.69	5km
1 Apr	Moors Valley parkrun	32:44	52.06	5km
1 Apr	April Virtual Mile	8:38	56.50	1mi
25 Mar	Upton House parkrun	30:59	55.01	5km
18 Mar	Bournemouth parkrun	31:51	53.51	5km
11 Mar	Bournemouth parkrun	29:56	56.94	5km
1 Mar	March Virtual Mile	9:08	53.40	1mi
18 Feb	Bournemouth parkrun	28:31	59.76	5km
11 Feb	Bournemouth parkrun	29:01	58.73	5km
4 Feb	Bournemouth parkrun	29:06	58.57	5km
1 Feb	February Virtual Mile	8:43	55.96	1mi
31 Jan	January Virtual Mile	9:19	52.35	1mi
28 Jan	Bournemouth parkrun	29:49	57.16	5km
21 Jan	Moors Valley parkrun	32:13	52.90	5km
7 Jan	Bournemouth parkrun	33:16	51.23	5km
2022		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	30:37	55.66	5km
10 Dec	Mapperton Muddle Half	2:49:51	44.54	13.1mi
3 Dec	Moors Valley parkrun	31:59	53.29	5km
27 Nov	Downton Half-Marathon SB	2:12:18	57.18	13.1mi
26 Nov	Bournemouth parkrun	31:32	54.05	5km
19 Nov	Bournemouth parkrun	31:47	53.62	5km
12 Nov	Bournemouth parkrun	31:21	54.36	5km
5 Nov	Bournemouth parkrun	30:36	55.69	5km
30 Oct	New Forest 10 SB	1:38:35	58.32	10mi
29 Oct	Bournemouth parkrun	30:52	55.21	5km
22 Oct	Bournemouth parkrun	31:18	54.45	5km
8 Oct	The Doctor K Cup			5km
8 Oct	Bournemouth parkrun	28:39	59.49	5km
1 Oct	Bournemouth parkrun	28:25	59.97	5km
24 Sep	Huntingdon parkrun SB	28:05	60.01	5km
17 Sep	Bournemouth parkrun	30:51	54.62	5km
10 Sep	Bournemouth parkrun	29:34	57.00	5km
3 Sep	Moors Valley parkrun	29:35	56.96	5km
27 Aug	Bournemouth parkrun	28:10	59.83	5km
20 Aug	Bournemouth parkrun	29:43	56.71	5km
7 Aug	Sturminster Newton Half Marathon	2:18:46	53.86	13.1mi
6 Aug	Bournemouth parkrun	30:32	55.19	5km
30 Jul	Bournemouth parkrun	29:34	57.00	5km
23 Jul	Bournemouth parkrun	30:19	55.59	5km
9 Jul	Bournemouth parkrun	30:48	54.71	5km
2 Jul	Bournemouth parkrun	30:29	55.28	5km
25 Jun	Havant parkrun	30:30	55.25	5km
19 Jun	Round The Lakes 10k SB	58:12	59.21	10km
18 Jun	Bournemouth parkrun	31:21	53.75	5km
11 Jun	Upton House parkrun	31:10	54.07	5km
4 Jun	Bournemouth parkrun	31:16	53.90	5km
28 May	Thames Bridges Challenge (Oxford Edition)			6.8mi
22 May	May 5 SB	48:09	57.15	5mi
21 May	Bournemouth parkrun	30:36	55.07	5km
14 May	Street parkrun	28:32	59.06	5km
7 May	Bournemouth parkrun	32:02	52.61	5km
1 May	North Dorset Village Marathon SB	5:09:34	50.02	26.2mi
23 Apr	Bournemouth parkrun	30:36	55.07	5km
16 Apr	Moors Valley parkrun	36:22	46.34	5km
9 Apr	Bournemouth parkrun	29:08	57.84	5km
2 Apr	Bournemouth parkrun	30:04	56.05	5km
27 Mar	Fetcheveryone Cathedral Challenge			700mi
26 Mar	Bournemouth parkrun	29:38	56.87	5km
19 Mar	Bournemouth parkrun	30:13	55.77	5km
12 Mar	Bournemouth parkrun	32:24	52.01	5km
6 Mar	Larmer Tree 20 SB	4:30:18	43.24	20mi
5 Mar	Bournemouth parkrun	31:08	54.13	5km
26 Feb	Bournemouth parkrun	29:34	57.00	5km
12 Feb	Bournemouth parkrun	31:26	53.61	5km
6 Feb	Blackmore Vale Half Marathon	2:23:02	52.25	13.1mi
5 Feb	Bournemouth parkrun	31:49	52.96	5km
22 Jan	Bournemouth parkrun	28:46	58.58	5km
15 Jan	Bournemouth parkrun	31:19	53.81	5km
8 Jan	Bournemouth parkrun	31:40	53.22	5km
1 Jan	Bournemouth parkrun	29:56	56.30	5km
2021		Result	WAVA	Distance
18 Dec	Bournemouth parkrun	29:32	57.06	5km
11 Dec	Bournemouth parkrun	28:31	59.09	5km
4 Dec	Moors Valley parkrun	30:56	54.48	5km
28 Nov	Boscombe 10k SB	57:04	60.39	10km
20 Nov	Moors Valley parkrun	31:21	53.75	5km
13 Nov	Bournemouth parkrun	30:05	56.02	5km
30 Oct	Bournemouth parkrun	30:41	54.92	5km
16 Oct	Bournemouth parkrun	28:16	59.62	5km
9 Oct	Moors Valley parkrun	32:28	51.90	5km
2 Oct	The Doctor K Cup			5km
25 Sep	Whinlatter Forest parkrun	36:35	45.56	5km
18 Sep	Keswick parkrun	28:20	58.82	5km
11 Sep	Moors Valley parkrun	30:40	54.35	5km
4 Sep	Upton House parkrun	33:09	50.28	5km
28 Aug	Upton House parkrun	30:01	55.52	5km
21 Aug	Bournemouth parkrun	28:58	57.54	5km
15 Aug	Cranborne Half Marathon PB	2:52:46	46.23	14.1mi
14 Aug	Bournemouth parkrun	31:06	53.59	5km
7 Aug	Upton House parkrun	30:34	54.53	5km
31 Jul	Bournemouth parkrun SB	28:09	59.21	5km
2 Apr	Fetcheveryone Castle Challenge			600mi
2020		Result	WAVA	Distance
17 Oct	The Doctor K Cup	27:31	60.57	5km
27 Aug	WAC Club mile SB	8:10	57.77	1mi
14 Mar	Bournemouth parkrun	27:18	60.39	5km
8 Mar	Surrey Half Marathon	2:23:34	50.83	13.1mi
7 Mar	Bournemouth parkrun	27:00	61.06	5km
22 Feb	Poole parkrun	32:14	51.15	5km
2 Feb	Blackmore Vale Half Marathon SB	2:04:07	58.80	13.1mi
1 Feb	Bournemouth parkrun	28:02	58.81	5km
25 Jan	Babbs Mill parkrun	26:59	61.10	5km
18 Jan	Bournemouth parkrun SB	26:32	62.13	5km
11 Jan	Bournemouth parkrun	26:35	62.02	5km
1 Jan	Upton House parkrun	30:05	54.80	5km
1 Jan	Bournemouth parkrun	27:10	60.68	5km
2019		Result	WAVA	Distance
26 Dec	Round the Lakes Poole 10K	54:28	61.84	10km
25 Dec	Blandford parkrun	26:30	62.21	5km
14 Dec	Bournemouth parkrun	27:15	60.50	5km
8 Dec	Christchurch Christmas 10k	54:00	62.38	10km
7 Dec	Bournemouth parkrun	26:56	61.21	5km
30 Nov	Bournemouth parkrun	26:47	61.55	5km
24 Nov	Boscombe 10k SB	53:59	62.40	10km
23 Nov	Moors Valley parkrun	28:43	57.41	5km
9 Nov	Bournemouth parkrun	27:02	60.98	5km
2 Nov	Dark Valley Half Marathon	2:17:25	53.11	13.1mi
26 Oct	Bournemouth parkrun	27:05	60.87	5km
19 Oct	Bournemouth parkrun	27:16	60.46	5km
12 Oct	Bournemouth parkrun	27:53	59.12	5km
5 Oct	The Doctor K Cup	30:22	54.29	5km
28 Sep	Bournemouth parkrun	53:18	30.60	5km
21 Sep	Bournemouth parkrun	27:26	59.45	5km
15 Sep	Littledown 5 PB	42:01	63.33	5mi
14 Sep	Bournemouth parkrun	27:27	59.41	5km
7 Sep	Lytchett Relays SB	25:18	64.46	5km
31 Aug	Lymington Woodside parkrun	27:24	59.52	5km
24 Aug	Bournemouth parkrun	27:40	58.95	5km
17 Aug	Bournemouth parkrun	25:49	63.17	5km
11 Aug	Salisbury 5-4-3-2-1 Trail 50k PB	6:25:15	47.11	50km
10 Aug	Bournemouth parkrun	29:37	55.07	5km
3 Aug	Bournemouth parkrun	26:49	60.82	5km
27 Jul	Bournemouth parkrun	26:28	61.62	5km
20 Jul	Bournemouth parkrun	28:52	56.50	5km
18 Jul	WAC Club Mile (Pamphill) SB	7:54	59.08	1mi
13 Jul	Bournemouth parkrun	27:23	59.56	5km
30 Jun	Littledown marathon SB	5:09:19	48.22	26.2mi
29 Jun	Bournemouth parkrun	28:55	56.40	5km
22 Jun	Moors Valley parkrun	27:21	59.63	5km
15 Jun	Bournemouth parkrun	27:38	59.02	5km
9 Jun	Puddletown Plod Half Marathon	2:05:18	57.56	13.1mi
8 Jun	Bournemouth parkrun	27:04	60.25	5km
1 Jun	Moors Valley parkrun	37:51	43.09	5km
25 May	Bournemouth parkrun	28:02	58.18	5km
18 May	Bournemouth parkrun	27:01	60.37	5km
11 May	Bournemouth parkrun	26:07	62.45	5km
4 May	Bournemouth parkrun	26:40	61.16	5km
27 Apr	Bournemouth parkrun	29:47	54.76	5km
20 Apr	Bournemouth parkrun	28:54	56.43	5km
6 Apr	Bournemouth parkrun	28:45	56.73	5km
30 Mar	Moors Valley parkrun	32:35	50.05	5km
17 Mar	Fleet Half Marathon SB	1:58:27	60.89	13.1mi
16 Mar	Bournemouth parkrun	27:42	58.88	5km
9 Mar	Bournemouth parkrun	27:50	58.59	5km
23 Feb	Bournemouth parkrun	26:53	60.66	5km
16 Feb	Bournemouth parkrun	27:35	59.13	5km
10 Feb	Lytchett Manor 10 Mile Road Race SB	1:32:00	59.63	10mi
9 Feb	Upton House parkrun	29:54	54.54	5km
2 Feb	Upton House parkrun	30:18	53.82	5km
26 Jan	Bournemouth parkrun	27:12	59.96	5km
19 Jan	Bournemouth parkrun	27:43	58.84	5km
12 Jan	Brockenhurst parkrun	27:43	58.84	5km
5 Jan	Bournemouth parkrun	26:25	61.74	5km
1 Jan	Broadstone 1/4 Marathon PB	57:03	61.72	6.55mi
2018		Result	WAVA	Distance
29 Dec	Bournemouth parkrun	26:49	60.82	5km
25 Dec	Poole parkrun (Christmas Day)	27:21	59.63	5km
22 Dec	Upton House parkrun	28:00	58.25	5km
15 Dec	Bournemouth parkrun	28:05	58.07	5km
1 Dec	Bournemouth parkrun	28:29	57.26	5km
25 Nov	Downton Half-Marathon SB	2:01:59	59.13	13.1mi
24 Nov	Bournemouth parkrun	27:07	60.14	5km
17 Nov	Moors Valley parkrun	29:13	55.82	5km
10 Nov	Bournemouth parkrun	28:42	56.82	5km
3 Nov	Moors Valley parkrun	26:30	61.54	5km
27 Oct	Bournemouth parkrun	27:04	60.25	5km
20 Oct	Bournemouth parkrun	27:55	58.42	5km
14 Oct	Gold Hill 10km	1:03:36	52.38	10km
13 Oct	Bournemouth parkrun	28:52	56.50	5km
6 Oct	Moors Valley parkrun	29:57	54.45	5km
30 Sep	Hoburne 5 SB	42:51	62.10	5mi
29 Sep	The Doctor K Cup	27:14	59.25	5km
22 Sep	Bournemouth parkrun	26:44	60.36	5km
15 Sep	Bournemouth parkrun	26:47	60.24	5km
8 Sep	Moors Valley parkrun	26:20	61.27	5km
25 Aug	Bournemouth parkrun	26:22	61.20	5km
18 Aug	Bournemouth parkrun SB	26:07	61.78	5km
16 Aug	WAC Club mile SB	7:45	59.59	1mi
12 Aug	Round the rock 10k SB	55:46	59.10	10km
11 Aug	Bournemouth parkrun	27:35	58.50	5km
5 Aug	Sturminster Newton Half Marathon	2:19:23	51.16	13.1mi
4 Aug	Bournemouth parkrun	28:57	55.74	5km
28 Jul	Big Fetch Mile - Woking	7:47	59.33	1mi
28 Jul	Frimley Lodge parkrun	27:17	59.14	5km
21 Jul	Moors Valley parkrun	26:41	60.47	5km
14 Jul	Seaton parkrun	26:55	59.95	5km
7 Jul	Bournemouth parkrun	27:09	59.43	5km
1 Jul	Portland 10	1:34:38	57.32	10mi
30 Jun	Moors Valley parkrun	27:31	58.64	5km
23 Jun	Moors Valley parkrun	27:55	57.80	5km
16 Jun	Bournemouth parkrun	26:42	60.43	5km
9 Jun	Bournemouth parkrun	27:02	59.69	5km
2 Jun	Bournemouth parkrun	27:37	58.43	5km
27 May	Dorchester Marathon SB	4:57:18	49.56	26.2mi
19 May	Bournemouth parkrun	26:30	60.89	5km
12 May	Bournemouth parkrun	26:55	59.95	5km
6 May	North Dorset Village Marathon			26.2mi
5 May	Bournemouth parkrun	28:55	55.80	5km
28 Apr	Bournemouth parkrun	28:19	56.98	5km
21 Apr	Bournemouth parkrun	28:20	56.95	5km
14 Apr	Moors Valley parkrun	27:10	59.39	5km
7 Apr	Bournemouth parkrun	28:37	56.39	5km
31 Mar	Bournemouth parkrun	30:02	53.73	5km
31 Mar	Rotary Easter Quarter Marathon	59:40	58.38	6.55mi
24 Mar	Moors Valley parkrun	28:19	56.98	5km
17 Mar	Bournemouth parkrun	28:27	56.72	5km
10 Mar	Bournemouth parkrun	29:50	54.09	5km
25 Feb	Bournemouth 10 SB	1:31:46	59.11	10mi
24 Feb	Bournemouth parkrun	29:28	54.76	5km
17 Feb	Bournemouth parkrun	27:11	59.36	5km
10 Feb	Bournemouth parkrun	29:09	55.35	5km
3 Feb	Bournemouth parkrun	30:07	53.58	5km
28 Jan	Romsey 5	43:10	60.98	5mi
27 Jan	Upton House parkrun	34:34	46.68	5km
20 Jan	Bournemouth parkrun	30:21	53.16	5km
13 Jan	Blandford parkrun	26:38	60.58	5km
6 Jan	Moors Valley parkrun	27:23	58.92	5km
1 Jan	Broadstone 1/4 Marathon SB	59:16	58.78	6.55mi
2017		Result	WAVA	Distance
30 Dec	Poole parkrun	27:52	57.90	5km
25 Dec	Poole parkrun (Christmas Day)	28:54	55.83	5km
23 Dec	Upton House parkrun	29:15	55.16	5km
17 Dec	Bovington Half Marathon	3:14:11	36.72	13.1mi
16 Dec	Bournemouth parkrun	29:43	54.30	5km
9 Dec	Bournemouth parkrun	27:59	57.66	5km
2 Dec	Bournemouth parkrun	27:02	59.69	5km
26 Nov	Boscombe 10k SB	53:54	61.14	10km
25 Nov	Brockenhurst parkrun	27:46	58.11	5km
18 Nov	Moors Valley parkrun	28:30	56.62	5km
11 Nov	Moors Valley parkrun	28:34	56.48	5km
4 Nov	Bournemouth parkrun	28:38	56.35	5km
29 Oct	Braemore 10K	1:04:51	50.82	10km
28 Oct	Bournemouth parkrun	26:57	59.87	5km
21 Oct	Upton House parkrun	27:41	58.29	5km
14 Oct	Upton House parkrun	28:08	57.35	5km
7 Oct	Blandford parkrun	26:24	61.12	5km
30 Sep	The Doctor K Cup	27:02	59.69	5km
17 Sep	Littledown 5 SB	44:10	59.00	5mi
16 Sep	Moors Valley parkrun	27:17	58.54	5km
9 Sep	Bournemouth parkrun	28:56	55.20	5km
3 Sep	The Beast PB	2:45:11	39.29	12mi
2 Sep	Bournemouth parkrun	27:14	58.65	5km
26 Aug	Bournemouth parkrun	27:39	57.76	5km
19 Aug	Peterborough parkrun	27:16	58.57	5km
30 Jul	Dorset Invader Half Marathon PB	3:02:26	39.92	13.5mi
29 Jul	Bournemouth parkrun	29:35	53.99	5km
22 Jul	Upton House parkrun	49:03	32.56	5km
20 Jul	WAC Club mile SB	8:12	55.74	1mi
15 Jul	Homewood parkrun	29:57	53.33	5km
8 Jul	Yeovil Montacute parkrun	30:10	52.94	5km
24 Jun	Bournemouth parkrun	27:39	57.76	5km
17 Jun	Bournemouth parkrun	28:33	55.94	5km
10 Jun	Bournemouth parkrun	27:43	57.62	5km
28 May	Casterbridge Half Marathon	2:19:15	50.66	13.1mi
27 May	Bournemouth parkrun	30:57	51.60	5km
20 May	Seaton parkrun	32:00	49.91	5km
13 May	Bournemouth parkrun	29:31	54.11	5km
6 May	Bournemouth parkrun	29:06	54.88	5km
29 Apr	Bournemouth parkrun	29:23	54.35	5km
22 Apr	Bournemouth parkrun	28:49	55.42	5km
15 Apr	Bournemouth parkrun	29:05	54.91	5km
1 Apr	Bournemouth parkrun	29:09	54.79	5km
25 Mar	Bournemouth parkrun	28:27	56.14	5km
12 Mar	Larmer Tree 20 SB	4:35:29	39.95	20mi
4 Mar	Moors Valley parkrun	30:55	51.66	5km
12 Feb	Lytchett 10 SB	1:29:56	59.69	10mi
11 Feb	Bournemouth parkrun	27:16	58.57	5km
4 Feb	Bournemouth parkrun	28:15	56.53	5km
28 Jan	Bournemouth parkrun SB	26:21	60.61	5km
22 Jan	Farnborough Half Marathon PB	1:56:46	60.41	13.1mi
21 Jan	Bournemouth parkrun	28:28	56.10	5km
14 Jan	Bournemouth parkrun	26:51	59.48	5km
7 Jan	Bournemouth parkrun	27:01	59.12	5km
1 Jan	Moors Valley parkrun	29:10	54.76	5km
2016		Result	WAVA	Distance
31 Dec	Bournemouth parkrun	26:38	59.97	5km
24 Dec	Bournemouth parkrun	27:20	58.43	5km
17 Dec	Bournemouth parkrun	26:26	60.42	5km
11 Dec	Bovington Half Marathon	2:07:23	55.38	13.1mi
3 Dec	Bournemouth parkrun	26:13	60.92	5km
27 Nov	Boscombe 10k	54:00	60.41	10km
26 Nov	Bournemouth parkrun	26:11	61.00	5km
19 Nov	Bournemouth parkrun	26:04	61.27	5km
12 Nov	Bournemouth parkrun	25:59	61.47	5km
5 Nov	Bournemouth parkrun	27:45	57.55	5km
30 Oct	The Stickler	1:52:13	48.34	10.1mi
29 Oct	Bournemouth parkrun	26:49	59.56	5km
22 Oct	Bournemouth parkrun	26:45	59.71	5km
15 Oct	Bournemouth parkrun	26:19	60.69	5km
9 Oct	Gold Hill 10km	58:54	55.39	10km
8 Oct	Bournemouth parkrun	26:36	60.04	5km
1 Oct	Bournemouth parkrun	26:42	59.82	5km
25 Sep	Hoburne 5 SB	43:21	59.55	5mi
17 Sep	Burnham and Highbridge parkrun	26:24	59.92	5km
10 Sep	Burnham and Highbridge parkrun	26:57	58.70	5km
3 Sep	Moors Valley parkrun	28:02	56.43	5km
27 Aug	Bournemouth parkrun	26:08	60.53	5km
21 Aug	Round the Rock 10k	54:38	59.15	10km
20 Aug	Bournemouth parkrun	27:16	58.01	5km
13 Aug	Charles Bennett Olympic Mile SB	7:46	58.29	1mi
6 Aug	Bournemouth parkrun	26:48	59.02	5km
30 Jul	Bournemouth parkrun	25:55	61.04	5km
23 Jul	Moors Valley parkrun	26:52	58.88	5km
16 Jul	Bournemouth parkrun	26:59	58.62	5km
10 Jul	New Forest 10 SB	1:31:43	57.95	10mi
9 Jul	Bournemouth parkrun	27:50	56.83	5km
2 Jul	Bournemouth parkrun	26:06	60.61	5km
25 Jun	Bournemouth parkrun	25:46	61.39	5km
17 Jun	Purbeck 10k PB	52:40	61.36	10km
11 Jun	Moors Valley parkrun	26:23	59.96	5km
4 Jun	Moors Valley parkrun	26:08	60.53	5km
28 May	Parke parkrun	29:51	52.99	5km
21 May	Moors Valley parkrun	26:36	59.47	5km
14 May	Bournemouth parkrun	26:38	59.39	5km
7 May	Bournemouth parkrun	26:29	59.73	5km
1 May	North Dorset Village Marathon PB	4:12:31	57.04	26.2mi
30 Apr	Bournemouth parkrun	29:18	53.99	5km
23 Apr	Moors Valley parkrun	25:57	60.96	5km
16 Apr	Bournemouth parkrun	25:58	60.92	5km
26 Mar	Moors Valley parkrun	28:29	55.54	5km
19 Mar	Poole parkrun SB	25:23	62.32	5km
13 Mar	The Grizzly SB	4:35:33	39.52	20mi
12 Mar	Bournemouth parkrun	25:43	61.51	5km
5 Mar	Moors Valley parkrun	28:07	56.26	5km
27 Feb	Bournemouth parkrun	26:46	59.10	5km
7 Feb	Blackmore Vale Half Marathon SB	2:05:01	55.86	13.1mi
30 Jan	Moors Valley parkrun	28:52	54.80	5km
23 Jan	Bournemouth parkrun	28:24	55.70	5km
9 Jan	Blandford parkrun	26:28	59.77	5km
1 Jan	Broadstone 1/4 Marathon SB	59:31	57.39	6.55mi
2015		Result	WAVA	Distance
26 Dec	Bournemouth parkrun	27:07	58.33	5km
19 Dec	Bournemouth parkrun	27:06	58.37	5km
13 Dec	Christmas 10K SB	53:15	60.69	10km
12 Dec	Bournemouth parkrun	28:01	56.46	5km
5 Dec	Bournemouth parkrun	26:38	59.39	5km
29 Nov	Downton Half-Marathon	1:59:06	58.63	13.1mi
21 Nov	Bournemouth parkrun	25:48	61.31	5km
14 Nov	Moors Valley parkrun	28:05	56.33	5km
7 Nov	Moors Valley Parkrun	28:02	56.43	5km
31 Oct	Bournemouth parkrun	26:03	60.72	5km
24 Oct	Bournemouth parkrun	26:14	60.30	5km
18 Oct	Run Dorset Christchurch Half	2:08:26	54.37	13.1mi
10 Oct	Bournemouth parkrun #113	27:25	57.70	5km
26 Sep	Evesham parkrun	26:23	59.42	5km
19 Sep	Peterborough parkrun#116	26:47	58.53	5km
29 Aug	Bournemouth parkrun	26:08	59.99	5km
22 Aug	Bournemouth parkrun	26:43	58.68	5km
15 Aug	Blandford parkrun	25:13	62.17	5km
9 Aug	Salisbury 5-4-3-2-1 Trail Half	2:13:22	51.87	13.1mi
8 Aug	Bournemouth parkrun	26:38	58.86	5km
18 Jul	Dorset Invader Half Marathon	2:18:55	49.79	13.1mi
11 Jul	Blandford parkrun PB	24:44	63.38	5km
9 Jul	WAC Club mile PB	7:30	59.82	1mi
4 Jul	Bournemouth parkrun	26:36	58.94	5km
27 Jun	Bournemouth parkrun	27:20	57.36	5km
20 Jun	Bournemouth parkrun	25:56	60.45	5km
30 May	Bournemouth parkrun	25:29	61.52	5km
23 May	Bournemouth parkrun	25:45	60.88	5km
16 May	Bournemouth parkrun	26:04	60.14	5km
10 May	Run Dorset Wimborne Half	2:03:00	56.24	13.1mi
9 May	Bournemouth parkrun	25:47	60.80	5km
3 May	North Dorset Village Marathon - Relay - Leg 4 PB	58:34	60.11	6.8mi
2 May	Bournemouth parkrun	25:48	60.76	5km
18 Apr	Bournemouth parkrun	25:50	60.69	5km
12 Apr	Bournemouth Bay Run 10k			10km
11 Apr	Bournemouth parkrun	26:36	58.94	5km
4 Apr	Poole parkrun	25:33	61.36	5km
28 Mar	Bournemouth parkrun	27:07	57.81	5km
22 Mar	Run Dorset Verwood Half - SHORT!	1:27:27	58.99	9.8mi
21 Mar	Bournemouth parkrun	26:14	59.76	5km
14 Mar	Bournemouth parkrun	25:22	61.80	5km
8 Mar	Surrey Half Marathon SB	1:56:51	59.20	13.1mi
7 Mar	Bournemouth parkrun	28:11	55.63	5km
28 Feb	Bournemouth parkrun	28:18	55.40	5km
21 Feb	Bournemouth parkrun	27:42	56.60	5km
14 Feb	Bournemouth parkrun	27:41	56.63	5km
7 Feb	Bournemouth parkrun	26:09	59.95	5km
1 Feb	Blackmore Vale Half Marathon	2:06:31	54.67	13.1mi
31 Jan	Bournemouth parkrun	27:16	57.50	5km
24 Jan	Bournemouth parkrun	27:29	57.04	5km
17 Jan	Bournemouth parkrun	27:08	57.78	5km
10 Jan	Bournemouth parkrun	27:47	56.43	5km
4 Jan	Somerley 10k	54:10	59.13	10km
3 Jan	Poole parkrun	27:31	56.97	5km
1 Jan	Bournemouth parkrun	28:05	55.82	5km
2014		Result	WAVA	Distance
27 Dec	Bournemouth parkrun	27:58	56.06	5km
20 Dec	Bournemouth parkrun	26:32	59.08	5km
13 Dec	Bournemouth parkrun	26:57	58.17	5km
6 Dec	Bournemouth parkrun SB	25:23	61.76	5km
30 Nov	Downton Half-Marathon SB	1:59:55	57.68	13.1mi
29 Nov	Bournemouth parkrun	33:10	47.27	5km
22 Nov	Poole parkrun	26:19	59.57	5km
8 Nov	Poole parkrun	26:43	58.68	5km
1 Nov	Bournemouth parkrun	26:51	58.39	5km
12 Oct	Gold Hill 10km	1:02:23	51.34	10km
27 Sep	Bryn Bach parkrun	26:14	59.27	5km
20 Sep	Colby parkrun	28:00	55.53	5km
7 Sep	Littledown 5 SB	43:59	57.68	5mi
30 Aug	Bournemouth parkrun	27:15	57.06	5km
23 Aug	Bournemouth parkrun	26:22	58.97	5km
9 Aug	Poole parkrun	26:00	59.80	5km
7 Aug	Poole Magic Mile SB	7:49	56.93	1mi
3 Aug	Sturminster Newton Half Marathon	2:23:10	47.89	13.1mi
26 Jul	Blandford parkrun #1	26:11	59.38	5km
13 Jul	New Forest 10 SB	1:40:14	52.09	10mi
28 Jun	Longrun Meadow parkrun	26:58	57.66	5km
20 Jun	Purbeck 10k SB	54:55	57.84	10km
24 May	Bournemouth Parkrun	31:40	49.10	5km
17 May	Bournemouth parkrun #40	27:27	56.64	5km
26 Apr	Bournemouth parkrun #37	29:08	53.37	5km
19 Apr	Rotary Easter Quarter Marathon SB	1:00:35	55.41	6.55mi
5 Apr	Poole Parkrun #160	28:24	54.75	5km
9 Mar	Surrey Half Marathon	2:16:28	50.25	13.1mi
16 Feb	Lytchett 10	1:44:13	50.10	10mi
18 Jan	Bournemouth parkrun	31:10	49.89	5km
11 Jan	Poole parkrun	29:29	52.74	5km
2013		Result	WAVA	Distance
14 Dec	Poole Parkrun #143	28:25	54.71	5km
8 Dec	Christmas 10k Christchurch SB	55:35	57.14	10km
24 Nov	Boscombe 10k	57:14	55.50	10km
3 Nov	Gillingham Hilly 7.5 PB	1:13:29	52.11	7.43mi
26 Oct	Bournemouth parkrun	29:06	53.43	5km
19 Oct	Bournemouth parkrun	31:10	49.89	5km
12 Oct	Weymouth 10	1:38:47	52.85	10mi
21 Sep	Bournemouth parkrun	28:33	54.04	5km
15 Sep	Littledown 5 SB	45:31	55.31	5mi
5 Sep	Poole Magic Mile SB	7:55	55.78	1mi
31 Aug	Poole Parkrun	28:16	54.58	5km
24 Aug	Bournemouth parkrun	29:05	53.05	5km
17 Aug	Poole parkrun	27:52	55.37	5km
10 Aug	Poole parkrun #125 SB	26:51	57.46	5km
4 Aug	Sturminster Newton Half Marathon	2:09:08	52.67	13.1mi
7 Jul	Portland 10	1:47:27	48.20	10mi
16 Jun	Puddletown Plod PB	1:55:53	56.01	20km
17 May	Purbeck 10k	56:01	56.26	10km
7 Apr	Bournemouth Bay Run Half Marathon SB	2:00:45	56.32	13.1mi
10 Mar	Zoom Mad March PB	3:08:06	56.35	20mi
17 Feb	Lytchett 10 SB	1:33:56	55.14	10mi
3 Feb	Blackmore Vale Half Marathon	2:09:37	52.47	13.1mi
1 Jan	Broadstone 1/4 Marathon SB	1:01:43	53.97	6.55mi
2012		Result	WAVA	Distance
25 Nov	Boscombe 10k	59:52	52.64	10km
18 Nov	Wimborne 10	1:28:59	58.20	10mi
7 Oct	Hoburne 5 SB	43:40	57.65	5mi
25 Aug	Poole Parkrun	28:02	54.66	5km
29 Jul	Sturminster Newton Half Marathon SB	2:01:28	55.57	13.1mi
21 Jul	Poole parkrun	26:40	57.46	5km
14 Jul	Swanage Half Marathon	2:13:18	50.64	13.1mi
27 May	Poole Festival of Running 10k SB	57:43	54.20	10km
31 Mar	Poole parkrun SB	26:35	57.64	5km
11 Mar	Mad March 20 SB	3:22:30	51.94	20mi
19 Feb	Lytchett 10 PB	1:28:34	58.04	10mi
5 Feb	Blackmore Vale Half-Marathon	2:12:29	50.95	13.1mi
8 Jan	milborne 10 (9.79miles)	1:32:44	54.25	9.79mi
2 Jan	Junction (Broadstone) Quarter Marathon SB	1:08:32	48.24	6.55mi
2011		Result	WAVA	Distance
31 Dec	Poole parkrun	26:52	57.03	5km
24 Dec	Poole parkrun SB	26:28	57.89	5km
17 Dec	Poole parkrun	28:57	52.92	5km
11 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:01	57.92	10km
27 Nov	Downton Half-Marathon SB	2:09:03	52.30	13.1mi
6 Nov	Gillingham Hilly 7.5	1:08:46	54.81	7.426mi
22 Oct	Weymouth 10 SB	1:36:38	53.20	10mi
15 Oct	Poole Parkrun	26:32	57.75	5km
18 Sep	Littledown 5 SB	43:23	57.23	5mi
29 Aug	Shillingstone Hill Run	54:20	45.69	5mi
30 Jul	Poole Parkrun #18	26:59	56.42	5km
16 Jul	Swanage Half Marathon	2:09:35	51.73	13.1mi
9 Jul	Poole parkrun	27:29	55.39	5km
5 Jun	Poole Festival of Running 10k	54:47	56.72	10km
14 May	Poole parkrun #7	27:08	56.11	5km
23 Apr	Rotary Easter Quarter Marathon	1:01:17	53.59	6.55mi
3 Apr	Bournemouth Bay Run Half Marathon	2:16:26	49.13	13.1mi
20 Feb	Lytchett 10	1:42:49	49.66	10mi
9 Jan	milborne 10 (9.79miles)	1:32:45	53.87	9.79mi
2 Jan	Broadstone Quarter Marathon SB	1:00:43	54.09	6.55mi
2010		Result	WAVA	Distance
12 Dec	Christchurch Xmas 10k 20th Anniversary SB	54:20	57.19	10km
23 Oct	Weymouth 10	1:36:29	52.92	10mi
10 Oct	Gold Hill	58:15	50.71	9.522km
26 Sep	New Forest Marathon SB	4:36:25	49.65	26.2mi
19 Sep	Littledown 5 SB	43:45	56.40	5mi
1 Aug	Sturminster Newton Half Marathon SB	2:03:24	53.98	13.1mi
4 Jul	Portland 10	1:33:42	54.15	10mi
13 Jun	Puddletown Plod SB	1:58:39	53.57	20km
6 Jun	Poole Festival of Running 10k	56:02	55.11	10km
14 Mar	Mad March Pukka 20 SB	3:15:38	53.06	20mi
14 Feb	Lytchett Manor 10 - 20th Anniversary Run SB	1:30:49	55.87	10mi
7 Feb	Blackmore Vale Half Marathon	2:10:17	51.13	13.1mi
1 Jan	Broadstone Quarter Marathon SB	1:02:26	52.27	6.55mi
2009		Result	WAVA	Distance
29 Nov	Downton Half SB	2:05:31	53.07	13.1mi
15 Nov	Wimborne 10 SB	1:34:34	53.65	10mi
13 Sep	Littledown '5' SB	43:59	55.79	5mi
2 Aug	Sturminster Newton Half Marathon	2:13:05	49.77	13.1mi
2 Jul	SaabSalomon Forest Trail, Moors Valley	1:03:59	47.98	10km
7 Jun	Poole Festival of Running 10k SB	55:02	55.79	10km
26 Apr	London Marathon SB	4:47:33	47.47	26.2mi
2008		Result	WAVA	Distance
28 Dec	The Somerley 10k Charity Fun Run	1:03:15	48.54	10km
30 Nov	Downton Half Marathon SB	2:19:59	47.31	13.1mi
9 Nov	Leatherhead Fire Station 10k SB	1:00:07	51.07	10km
28 Sep	Littledown '5' SB	47:55	50.95	5mi
17 Aug	Everton 10K	1:00:34	50.43	10km
1 Jun	Poole 10k	1:00:44	50.29	10km
11 May	Moors Valley 10K	1:06:05	46.22	10km
6 Apr	Ferndown Rotary Club Charity Fun Run	1:01:50	49.39	10km
2007		Result	WAVA	Distance
16 Sep	Anthony Nolan 8K Fun Run Moors Valley	45:30	53.10	8km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	12	12	24	19	21	10	18	15	17	17	12	0	178
2024	100	107	125	112	106	100	100	102	103	108	74	0	1137
2023	8	27	18	1	13	18	11	19	18	27	20	24	202
2023	0	0	0	0	0	0	0	0	0	0	0	0.1	0.1
2023	86	71	58	103	77	86	99	81	97	101	89	88	1035
2022	17	13	17	20	28	7	10	12	10	7	14	27	182
2022	135	131	141	123	100	103	112	122	106	140	100	61	1375
2021	0	0	1	5	8	5	3	9	4	4	6	5	51
2021	120	108	125	125	101	101	116	141	94	107	83	101	1323
2021	0	0	0	0	0	0	0	0	14	0	0	0	14
2020	0	0	0	0	1	0	0	2	0	2	1	3	9
2020	118	134	134	152	155	142	135	102	114	109	129	122	1544
2019	1	1	0	1	3	5	0	2	0	0	4	0	18
2019	123	108	123	103	119	141	123	120	116	102	101	120	1400
2019	0	0	0	10	0	0	0	0	0	0	0	0	10
2018	0	3	0	0	0	0	0	0	0	2	0	6	11
2018	104	106	121	119	123	114	101	102	119	100	104	117	1331
2017	12	12	6	10	5	0	0	0	4	0	1	0	49
2017	137	123	124	85	106	88	58	90	92	88	105	100	1197
2016	17	15	24	31	19	63	65	31	49	25	2	12	353
2016	127	122	125	131	107	100	122	116	83	120	92	120	1363
2015	31	25	38	49	58	45	60	60	41	50	40	26	523
2015	95	87	110	80	95	72	73	95	35	113	107	87	1050
2015	0	0	0	0	0	0	0	0	0	0	6	0	6
2014	52	44	61	53	62	46	58	65	45	51	45	35	615
2014	55	39	85	65	93	60	65	73	29	68	100	69	800
2013	59	74	82	136	139	72	70	96	54	53	60	62	957
2013	81	89	122	41	47	92	88	49	51	52	50	47	807
2012	74	62	73	74	78	89	80	78	79	58	75	67	886
2012	79	72	78	57	62	58	56	52	55	47	78	41	735
2011	0	0	0	0	0	5	0	8	6	10	6	69	104
2011	54	46	64	63	74	70	77	69	59	62	50	62	750
2011	0	0	0	0	0	0	5	0	0	0	0	0	5
2010	68	81	48	57	39	57	77	135	87	59	56	29	793
2009	82	101	152	101	55	48	27	48	43	67	66	17	805
2008	20	20	34	15	18	12	27	44	10	42	47	39	327
2007	0	0	0	0	3	11	17	27	25	10	0	6	99

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
4mi, 55:52 Walk - General 1) 1mi - 14:04(14:04/mi) 103/110bpm [1449b/mi] 94cal 68/72rpm 4.27/4.66mph 2) 1mi - 14:27(14:27/mi) 105/109bpm [1517b/mi] 95cal 66/69rpm 4.15/4.59mph 3) 1mi - 13:52(13:52/mi) 103/108bpm [1429b/mi] 95cal 67/68rpm 4.32/4.61mph 4) 0.97mi - 13:28(13:50/mi) 102/107bpm [1410b/mi] 91cal 67/68rpm 4.34/4.55mph Add a comment	0.7mi, 7:53 Run - Warm Down 1) 0.74mi - 7:53(10:43/mi) 119/127bpm [1276b/mi] 74cal 5.6/7.03mph Add a comment 3.1mi, 28:24 Run - parkrun 1) 1mi - 9:26(9:26/mi) 129/140bpm [1218b/mi] 97cal 6.36/7.24mph 2) 1mi - 9:08(9:08/mi) 140/144bpm [1278b/mi] 103cal 6.57/7.06mph 3) 1mi - 8:53(8:53/mi) 143/147bpm [1271b/mi] 102cal 6.75/7.49mph 4) 0.11mi - 57(8:28/mi) 146/147bpm [1237b/mi] 11cal 7.08/7.14mph 26th Oct 2024, 11:44am alpenrose wrote: Good work :) 26th Oct 2024, 4:12pm Ness wrote: Well done Add a comment 1mi, 11:00 Run - Warm Up 1) 1mi - 10:34(10:34/mi) 120/127bpm [1268b/mi] 101cal 5.68/6.37mph 2) 0.04mi - 26(11:44/mi) 120/121bpm [1408b/mi] 4cal 5.11/5.63mph Add a comment	9.9mi, 1:31:22 Run - Race Set out with a target of 1:33 so set my watch low pace alert to 9:20 min/mi. Legs started to feel wobbly around 8 miles. Pleased with result. 1) 1mi - 8:59(8:59/mi) 139/146bpm [1250b/mi] 100cal 6.68/7.1mph 2) 1mi - 9:17(9:17/mi) 146/149bpm [1355b/mi] 110cal 6.46/7.43mph 3) 1mi - 9:06(9:06/mi) 149/150bpm [1357b/mi] 111cal 6.59/6.93mph 4) 1mi - 9:05(9:05/mi) 149/152bpm [1354b/mi] 110cal 6.6/7.14mph 5) 1mi - 9:15(9:15/mi) 148/150bpm [1369b/mi] 111cal 6.49/7.66mph 6) 1mi - 9:19(9:19/mi) 147/150bpm [1370b/mi] 111cal 6.44/7.26mph 7) 1mi - 9:04(9:04/mi) 145/147bpm [1316b/mi] 106cal 6.61/6.99mph 8) 1mi - 9:16(9:16/mi) 145/150bpm [1343b/mi] 107cal 6.48/6.95mph 9) 1mi - 9:32(9:32/mi) 146/149bpm [1392b/mi] 110cal 6.29/6.97mph 10) 0.93mi - 8:28(9:09/mi) 146/147bpm [1335b/mi] 98cal 6.56/7.45mph 27th Oct 2024, 2:56pm Ness wrote: Well done! 👏 28th Oct 2024, 12:15pm alpenrose wrote: Great time - well done! :) Add a comment	0mi, 1:10:18 Cross - Yoga 1) 0mi - 29:37(0/mi) 61/82bpm [INFb/mi] 51cal 30 min Morning Yin Yoga Class - Slow & Sweet NO PROPS 2) 0mi - 40:41(0/mi) 47/78bpm [INFb/mi] 42cal 50 min Yin Yoga for Self-Care - Stretch, Restore & Relax Add a comment	1mi, 10:15 Run - Warm Down Trimmed from another training entry 9) 0.95mi - 10:00(10:34/mi) 135/142bpm [1427b/mi] 98cal 5.68/7.41mph 10) 0.02mi - 15(11:28/mi) 134/134bpm [1536b/mi] 2cal 5.23/5.51mph Add a comment 3.3mi, 29:28 Run - Intervals Trimmed from another training entry 3 x 1 mile with 1 min recoveries. Foolishly started the first effort on an incline! 3) 1mi - 8:45(8:45/mi) 140/146bpm [1225b/mi] 97cal 6.86/7.7mph 4) 0.08mi - 1:00(11:47/mi) 142/146bpm [1672b/mi] 10cal 5.09/6.72mph 5) 1mi - 9:01(9:01/mi) 146/149bpm [1317b/mi] 103cal 6.65/7.33mph 6) 0.09mi - 1:00(10:56/mi) 145/148bpm [1586b/mi] 10cal 5.48/6.51mph 7) 1mi - 8:42(8:42/mi) 147/149bpm [1278b/mi] 101cal 6.9/7.47mph 8) 0.09mi - 1:00(10:39/mi) 145/148bpm [1545b/mi] 11cal 5.63/6.76mph Add a comment 1.5mi, 15:00 Run - Warm Up 1) 1mi - 10:08(10:08/mi) 122/130bpm [1237b/mi] 99cal 5.92/6.68mph 2) 0.47mi - 4:52(10:24/mi) 128/130bpm [1331b/mi] 46cal 5.77/7.45mph Add a comment	0mi, 1:00:43 Cross - Aerobics 1) 0mi - 1:00:43(0/mi) 98/128bpm [INFb/mi] 337cal Add a comment	0.2mi, 2:49 Walk - General 1) 0.18mi - 4:24(25:06/mi) 105/126bpm [2636b/mi] 29cal 34/73rpm 2.39/4.22mph Add a comment 4.6mi, 47:00 Run - General 1) 1mi - 9:52(9:52/mi) 132/142bpm [1302b/mi] 102cal 6.08/6.8mph 2) 1mi - 11:17(11:17/mi) 135/143bpm [1524b/mi] 119cal 5.31/6.8mph 3) 1mi - 10:01(10:01/mi) 139/144bpm [1392b/mi] 108cal 5.99/7.14mph 4) 1mi - 9:37(9:37/mi) 137/143bpm [1317b/mi] 102cal 6.24/6.97mph 5) 0.58mi - 6:13(10:39/mi) 138/143bpm [1470b/mi] 65cal 5.63/6.51mph 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
3.5mi, 49:35 Walk - Nordic Walking Podcast stopped playing so had to stop a couple of times to faff. Gut issues in the last half mile or so. 1) 1mi - 14:00(14:00/mi) 108/116bpm [1512b/mi] 94cal 66/69rpm 4.29/4.66mph 2) 1mi - 15:05(15:05/mi) 109/117bpm [1644b/mi] 100cal 61/69rpm 3.98/4.84mph 3) 1mi - 13:43(13:43/mi) 107/114bpm [1467b/mi] 94cal 67/69rpm 4.38/4.49mph 4) 0.49mi - 6:47(13:44/mi) 116/122bpm [1592b/mi] 47cal 67/69rpm 4.37/4.59mph Add a comment	0.8mi, 7:49 Run - Warm Down 1) 0.75mi - 7:49(10:23/mi) 122/126bpm [1266b/mi] 76cal 5.78/6.82mph Add a comment 3.1mi, 28:13 Run - parkrun Legs a bit achy at first but loosened off after the first mile. 1) 1mi - 9:18(9:18/mi) 130/141bpm [1209b/mi] 96cal 6.45/7.06mph 2) 1mi - 9:03(9:03/mi) 143/149bpm [1293b/mi] 103cal 6.63/7.2mph 3) 1mi - 8:51(8:51/mi) 146/150bpm [1292b/mi] 103cal 6.78/7.26mph 4) 0.12mi - 1:02(8:23/mi) 149/150bpm [1249b/mi] 12cal 7.16/7.03mph 2nd Nov 2024, 2:05pm alpenrose wrote: Good work :) Add a comment 1.1mi, 11:28 Run - Warm Up Legs felt a bit stiff and achy. 1) 1mi - 10:55(10:55/mi) 122/126bpm [1332b/mi] 103cal 5.5/6.59mph 2) 0.05mi - 33(12:11/mi) 121/122bpm [1475b/mi] 4cal 4.92/5.11mph Add a comment	10.4mi, 1:39:52 Run - General My anti-chafe stick is getting low and I don't think I applied enough because at about 8 miles I could feel my bra top starting to chafe. 1) 1mi - 9:45(9:45/mi) 124/134bpm [1208b/mi] 97cal 6.16/7.18mph 2) 1mi - 9:10(9:10/mi) 133/137bpm [1218b/mi] 97cal 6.55/7.01mph 3) 1mi - 9:11(9:11/mi) 136/141bpm [1250b/mi] 99cal 6.53/6.93mph 4) 1mi - 10:05(10:05/mi) 140/143bpm [1411b/mi] 111cal 5.95/6.62mph 5) 1mi - 8:58(8:58/mi) 138/143bpm [1237b/mi] 97cal 6.7/6.97mph 6) 1mi - 9:21(9:21/mi) 134/138bpm [1253b/mi] 96cal 6.42/6.82mph 7) 1mi - 9:47(9:47/mi) 134/137bpm [1310b/mi] 98cal 6.14/7.03mph 8) 1mi - 9:22(9:22/mi) 132/137bpm [1236b/mi] 87cal 6.41/7.33mph 9) 1mi - 9:38(9:38/mi) 132/134bpm [1271b/mi] 87cal 6.23/6.62mph 10) 1mi - 10:43(10:43/mi) 136/143bpm [1458b/mi] 106cal 5.6/6.39mph 11) 0.41mi - 3:54(9:37/mi) 135/139bpm [1299b/mi] 38cal 6.24/7.2mph 3rd Nov 2024, 10:22am Ness wrote: Well done 👍 Add a comment	0mi, 57:35 Cross - Yoga 1) 0mi - 36:06(0/mi) 59/89bpm [INFb/mi] 64cal Slow Flow for Stress Relief & Intuition - Intermediate Vinyasa Yoga 2) 0mi - 21:28(0/mi) 61/79bpm [INFb/mi] 40cal 20 min Morning Yoga Flow - Daily Stretch & Strength Routine Add a comment	1mi, 10:28 Run - Warm Down Trimmed from another training entry 12) 1mi - 10:27(10:27/mi) 129/133bpm [1347b/mi] 93cal 5.74/7.1mph 13) 0mi - 2(7:28/mi) 126/126bpm [941b/mi] 8.04/5.63mph Add a comment 4mi, 36:30 Run - Intervals Trimmed from another training entry 5 x 800 m with 3 min recoveries. Target pace 8:25. Due to the failing light I couldn't bring myself to look at the watch to see how I was doing. 2) 0.5mi - 4:18(8:40/mi) 140/144bpm [1213b/mi] 48cal 6.92/7.2mph 3) 0.31mi - 3:00(9:41/mi) 137/145bpm [1326b/mi] 32cal 6.2/6.8mph 4) 0.5mi - 4:14(8:31/mi) 142/145bpm [1210b/mi] 48cal 7.04/7.58mph 5) 0.29mi - 3:00(10:19/mi) 139/145bpm [1433b/mi] 33cal 5.82/6.7mph 6) 0.5mi - 4:19(8:42/mi) 144/147bpm [1252b/mi] 50cal 6.9/7.35mph 7) 0.28mi - 3:00(10:46/mi) 137/146bpm [1476b/mi] 32cal 5.57/6.14mph 8) 0.5mi - 4:13(8:29/mi) 144/148bpm [1221b/mi] 48cal 7.08/7.2mph 9) 0.31mi - 3:00(9:47/mi) 139/148bpm [1361b/mi] 33cal 6.13/6.82mph 10) 0.5mi - 4:25(8:53/mi) 143/146bpm [1270b/mi] 50cal 6.76/7.28mph 11) 0.27mi - 3:00(10:56/mi) 136/144bpm [1487b/mi] 31cal 5.49/6.68mph Add a comment 1mi, 10:05 Run - Warm Up 1) 1mi - 10:05(10:05/mi) 125/147bpm [1261b/mi] 101cal 5.95/6.39mph Add a comment	0mi, 58:32 Cross - Aerobics 1) 0mi - 58:32(0/mi) 94/121bpm [INFb/mi] 299cal Add a comment	0.7mi, 8:18 Run - Warm Down 1) 0.74mi - 8:18(11:09/mi) 138/146bpm [1538b/mi] 91cal 5.38/6.26mph Add a comment 3.1mi, 26:41 Run - Time Trial Had to stop at Hayes Lane on the return leg as a car was coming down and I didn't want to chance it! 1) 1mi - 8:40(8:40/mi) 141/146bpm [1221b/mi] 97cal 6.93/8.33mph 2) 1mi - 8:39(8:39/mi) 147/150bpm [1272b/mi] 103cal 6.94/7.66mph 3) 1mi - 8:28(8:28/mi) 149/150bpm [1262b/mi] 103cal 7.08/7.76mph 4) 0.11mi - 55(8:14/mi) 150/150bpm [1235b/mi] 11cal 7.29/6.99mph 7th Nov 2024, 11:22pm alpenrose wrote: Speedy! :) 8th Nov 2024, 9:07am Looby Loo wrote: This looks great 👏 Add a comment 0.8mi, 8:03 Run - Warm Up 1) 0.76mi - 8:03(10:38/mi) 114/126bpm [1213b/mi] 73cal 5.64/6.55mph 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
4.3mi, 59:48 Walk - Nordic Walking 1) 1mi - 14:04(14:04/mi) 108/119bpm [1519b/mi] 101cal 65/72rpm 4.27/4.88mph 2) 1mi - 13:44(13:44/mi) 109/118bpm [1497b/mi] 97cal 66/70rpm 4.37/4.63mph 3) 1mi - 13:49(13:49/mi) 109/120bpm [1507b/mi] 96cal 65/70rpm 4.34/4.7mph 4) 1mi - 14:11(14:11/mi) 107/115bpm [1518b/mi] 93cal 65/68rpm 4.23/4.59mph 5) 0.29mi - 4:00(13:47/mi) 109/114bpm [1502b/mi] 28cal 66/68rpm 4.36/4.55mph Add a comment	0.6mi, 6:04 Run - Warm Down 1) 0.59mi - 6:04(10:14/mi) 124/132bpm [1269b/mi] 60cal 5.87/6.91mph Add a comment 3.1mi, 28:58 Run - parkrun 1) 1mi - 9:23(9:23/mi) 129/139bpm [1211b/mi] 97cal 6.39/7.16mph 2) 1mi - 9:31(9:31/mi) 137/142bpm [1305b/mi] 104cal 6.3/6.78mph 3) 1mi - 9:06(9:06/mi) 141/146bpm [1284b/mi] 102cal 6.59/7.12mph 4) 0.11mi - 57(8:46/mi) 146/147bpm [1279b/mi] 11cal 6.85/7.26mph 9th Nov 2024, 11:47am Ness wrote: Well done 👍 Add a comment 1.5mi, 15:46 Run - Warm Up 1) 1mi - 10:56(10:56/mi) 125/137bpm [1367b/mi] 110cal 5.49/6.24mph 2) 0.46mi - 4:50(10:33/mi) 128/131bpm [1349b/mi] 48cal 5.69/6.43mph 9th Nov 2024, 8:12pm alpenrose wrote: I know where I've got to target my outing tomorrow now. :) Add a comment	10.1mi, 1:39:54 Run - Long Run 1) 1mi - 9:56(9:56/mi) 127/137bpm [1261b/mi] 102cal 6.04/6.85mph 2) 1mi - 9:15(9:15/mi) 128/134bpm [1185b/mi] 95cal 6.48/7.41mph 3) 1mi - 9:53(9:53/mi) 136/144bpm [1344b/mi] 107cal 6.07/6.47mph 4) 1mi - 9:47(9:47/mi) 137/140bpm [1341b/mi] 106cal 6.13/6.45mph 5) 1mi - 10:06(10:06/mi) 135/138bpm [1364b/mi] 105cal 5.94/7.43mph 6) 1mi - 9:39(9:39/mi) 131/138bpm [1264b/mi] 93cal 6.22/6.82mph 7) 1mi - 9:41(9:41/mi) 130/137bpm [1258b/mi] 90cal 6.2/7.1mph 8) 1mi - 9:32(9:32/mi) 126/129bpm [1201b/mi] 72cal 6.29/7.22mph 9) 1mi - 10:25(10:25/mi) 130/139bpm [1354b/mi] 89cal 5.76/6.41mph 10) 1mi - 10:15(10:15/mi) 131/135bpm [1343b/mi] 89cal 5.85/6.47mph 11) 0.14mi - 1:25(10:07/mi) 131/132bpm [1325b/mi] 12cal 5.93/6.24mph Add a comment	0mi, 39:55 Cross - Yoga 1) 0mi - 21:30(0/mi) 63/83bpm [INFb/mi] 43cal 20 min Morning Yoga for All Levels - Daily Yoga Stretches 2) 0mi - 18:25(0/mi) 64/82bpm [INFb/mi] 38cal 20 min Morning Yoga Flow - Daily Stretch & Strength Routine Add a comment	2.3mi, 23:33 Run - Warm Down 1) 1mi - 10:24(10:24/mi) 127/132bpm [1320b/mi] 107cal 5.77/7.16mph 2) 1mi - 10:29(10:29/mi) 128/134bpm [1342b/mi] 106cal 5.72/7.16mph 3) 0.26mi - 2:40(10:10/mi) 132/134bpm [1342b/mi] 28cal 5.9/6.16mph Add a comment 1mi, 8:26 Run - Time Trial 1) 1mi - 8:18(8:18/mi) 144/150bpm [1196b/mi] 96cal 7.23/7.87mph 2) 0.02mi - 8(7:29/mi) 150/150bpm [1123b/mi] 1cal 8.02/7.37mph 12th Nov 2024, 6:20pm Ness wrote: Well done! 👏 Add a comment 1.8mi, 18:35 Run - Warm Up 1) 1mi - 10:21(10:21/mi) 122/128bpm [1262b/mi] 99cal 5.8/7.12mph 2) 0.78mi - 8:14(10:36/mi) 124/127bpm [1314b/mi] 81cal 5.66/6.64mph Add a comment	0mi, 59:39 Cross - Other 1) 0mi - 59:39(0/mi) 96/145bpm [INFb/mi] 318cal Add a comment	0.7mi, 8:09 Run - Warm Down 1) 0.73mi - 8:09(11:07/mi) 138/146bpm [1535b/mi] 90cal 5.4/6.51mph Add a comment 3.8mi, 35:06 Run - Hill Work 1) 1mi - 9:35(9:35/mi) 134/146bpm [1283b/mi] 103cal 6.26/7.12mph 2) 1mi - 9:08(9:08/mi) 140/147bpm [1279b/mi] 103cal 6.57/7.26mph 3) 1mi - 9:21(9:21/mi) 141/145bpm [1318b/mi] 107cal 6.42/7.08mph 4) 0.75mi - 7:03(9:21/mi) 142/149bpm [1327b/mi] 81cal 6.42/7.72mph Add a comment 0.7mi, 7:19 Run - Warm Up 1) 0.73mi - 7:19(9:58/mi) 120/136bpm [1197b/mi] 69cal 6.02/6.47mph 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
4.3mi, 59:16 Walk - General 1) 1mi - 13:45(13:45/mi) 111/121bpm [1525b/mi] 102cal 66/72rpm 4.37/4.82mph 2) 1mi - 13:39(13:39/mi) 110/119bpm [1502b/mi] 96cal 67/69rpm 4.4/4.66mph 3) 1mi - 13:57(13:57/mi) 110/117bpm [1534b/mi] 95cal 67/69rpm 4.3/4.68mph 4) 1mi - 13:51(13:51/mi) 108/120bpm [1496b/mi] 96cal 67/70rpm 4.33/4.95mph 5) 0.29mi - 4:05(14:12/mi) 107/117bpm [1519b/mi] 26cal 66/68rpm 4.23/4.38mph Add a comment	0.8mi, 7:57 Run - Warm Down 1) 0.76mi - 7:57(10:31/mi) 124/129bpm [1304b/mi] 81cal 5.71/6.7mph Add a comment 3.1mi, 28:43 Run - parkrun Started near the back in case glute was too ouchy, but seemed to be OK. 1) 1mi - 9:28(9:28/mi) 133/140bpm [1258b/mi] 102cal 6.34/7.03mph 2) 1mi - 9:06(9:06/mi) 141/147bpm [1282b/mi] 104cal 6.6/7.28mph 3) 1mi - 8:58(8:58/mi) 143/147bpm [1283b/mi] 105cal 6.69/7.2mph 4) 0.14mi - 1:11(8:46/mi) 146/147bpm [1281b/mi] 14cal 6.84/7.18mph 16th Nov 2024, 9:21pm alpenrose wrote: Nice work :) Add a comment 1.1mi, 11:09 Run - Warm Up Right glute ouchy at the start. Wasn't sure I was going to be able to run. 1) 1mi - 10:31(10:31/mi) 125/131bpm [1315b/mi] 106cal 5.7/6.39mph 2) 0.05mi - 38(11:46/mi) 127/129bpm [1495b/mi] 6cal 5.1/5.8mph Add a comment	-	12.1mi, 2:05:11 Run - Long Run OH had been outside to bring the bins in and said it was cold so I opted for a T-shirt rather than a vest. Wasn't that cold and I would have been fine in a vest. However, can't say I overheated in the T. Guts weren't entirely happy so made the most of the public conveniences in Moors Valley. 1) 1mi - 10:13(10:13/mi) 124/129bpm [1267b/mi] 104cal 5.87/6.45mph 2) 1mi - 10:24(10:24/mi) 129/133bpm [1342b/mi] 110cal 5.77/5.99mph 3) 1mi - 10:26(10:26/mi) 128/135bpm [1336b/mi] 107cal 5.75/7.06mph 4) 1mi - 9:52(9:52/mi) 131/134bpm [1292b/mi] 103cal 6.08/7.47mph 5) 1mi - 9:46(9:46/mi) 131/134bpm [1279b/mi] 101cal 6.15/6.85mph 6) 1mi - 10:04(10:04/mi) 129/132bpm [1299b/mi] 100cal 5.96/6.51mph 7) 1mi - 10:16(10:16/mi) 131/135bpm [1344b/mi] 100cal 5.85/6.41mph 8) 1mi - 11:35(11:35/mi) 122/131bpm [1412b/mi] 87cal 5.18/6.62mph 9) 1mi - 10:37(10:37/mi) 126/130bpm [1338b/mi] 88cal 5.65/6.2mph 10) 1mi - 10:06(10:06/mi) 129/132bpm [1303b/mi] 89cal 5.94/6.37mph 11) 1mi - 10:28(10:28/mi) 130/132bpm [1360b/mi] 92cal 5.74/6.89mph 12) 1mi - 10:43(10:43/mi) 132/135bpm [1415b/mi] 98cal 5.6/6.51mph 13) 0.07mi - 42(10:04/mi) 134/134bpm [1348b/mi] 6cal 5.96/5.82mph Add a comment	1mi, 10:52 Run - Warm Down Trimmed from another training entry 6) 0.92mi - 10:00(10:53/mi) 125/136bpm [1360b/mi] 85cal 5.51/6.49mph 7) 0.08mi - 52(10:46/mi) 124/125bpm [1336b/mi] 7cal 5.57/5.57mph Add a comment 3.7mi, 36:00 Run - Tempo Trimmed from another training entry Struggled to dial into the target pace (9:25 - 9:35 /mi). Couldn't remember if it was left then right or right then left after Braeside Road. Typically I chose the wrong one! Had to stop to pull up my socks as they were sliding down my calves. 2) 1mi - 9:35(9:35/mi) 133/138bpm [1275b/mi] 104cal 6.26/7.14mph 3) 1mi - 10:15(10:15/mi) 133/137bpm [1362b/mi] 110cal 5.86/6.72mph 4) 1mi - 9:37(9:37/mi) 134/139bpm [1288b/mi] 103cal 6.24/7.06mph 5) 0.71mi - 6:34(9:17/mi) 136/137bpm [1264b/mi] 71cal 6.46/6.93mph Add a comment 1mi, 10:00 Run - General 1) 0.96mi - 10:00(10:23/mi) 125/138bpm [1297b/mi] 101cal 5.78/6.35mph Add a comment	0mi, 59:36 Cross - Aerobics 1) 0mi - 59:36(0/mi) 94/145bpm [INFb/mi] 298cal Add a comment	-

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