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westmoors

Last on at 3pm, 2nd Feb 2025

F55 Dorset

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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
How do you pick yourself up when you need to? Tell myself the feeling is only temporary.

Recent Blogs
December roundup	Jan 2025
Weeks 51 and 52. More walking than running.	Dec 2024
Week 50.	Dec 2024
Week 49 - battling the wind	Dec 2024
The vagaries of GPS	Dec 2024

My parkrun
Bournemouth parkrun

Recent Training
2nd Feb	Medium Long Run	9.2mi	1:37:28
1st Feb	Warm Down	0.7mi	8:27
1st Feb	parkrun	3.1mi	30:57
1st Feb	Warm Up	1.1mi	11:35
31st Jan	Nordic Walking	3.9mi	54:29

Planned Races	Show more
Farnborough Half Marathon	9th Feb
March Virtual Mile	1st Mar
Moors Valley parkrun	8th Mar
Eastleigh 10K	23rd Mar
April Virtual Mile	1st Apr

12 Month Benchmarks	Run
100m	20
200m	50
Mile	8:11
5k	26:38
5mi	43:31
10k	56:13
10mi	1:30:44
Half	1:59:11

Recent Pictures	Show more

2025 Targets	Set your targets
Run 1300 Walk 200

Recent Threads
100 miles a month in 2025
What is your fetch addiction position?
Over 50's club
The Retirement Thread
Rundle
Tracking Total Training Time

Buddies (31)

Followers (17)

Badges Collected	See available badges
+ 325 others

Read Everyone!

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

The Trial

Franz Kafka translated by David Wyllie
Jason Pargin

I'm Starying To Worry About This Black Box of Doom
Babel

R F Kuang
A Quiet Winter

Isabel Ashdown
Mind of Winter

Laura Kasischke
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

View My Full List (84) | 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	2025	PB	WB
1mi	36						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	8:17 60.24	7:30 7:30/mi	61.92
5km	420				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	27:59 62.30	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	42	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	2:00:04 64.58		1:56:46 8:55/mi	64.58
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
6 Apr	Salisbury 10 Mile Road Race Confirmed			10mi
1 Apr	April Virtual Mile Confirmed			1mi
23 Mar	Eastleigh 10K Confirmed			10km
8 Mar	Moors Valley parkrun Confirmed			5km
1 Mar	March Virtual Mile Confirmed			1mi
9 Feb	Farnborough Half Marathon Confirmed			13.1mi
2025		Result	WAVA	Distance
1 Feb	February Virtual Mile			1mi
1 Feb	Bournemouth parkrun	30:56	56.36	5km
25 Jan	Bournemouth parkrun	29:00	60.12	5km
18 Jan	Bournemouth parkrun	28:51	60.43	5km
11 Jan	Bournemouth parkrun SB	27:59	62.30	5km
4 Jan	Bournemouth parkrun	29:46	58.57	5km
1 Jan	January Virtual Mile SB	8:17	60.24	1mi
2024		Result	WAVA	Distance
28 Dec	✋ Bournemouth parkrun			5km
14 Dec	Bournemouth parkrun	28:04	62.12	5km
1 Dec	December Virtual Mile	8:22	59.64	1mi
1 Dec	Running GP at Goodwood Motor Circuit SB	2:00:04	64.58	13.1mi
30 Nov	Bournemouth parkrun	29:34	58.96	5km
23 Nov	Bournemouth parkrun	29:44	58.63	5km
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	The Doctor K Cup			5km
19 Oct	Bournemouth parkrun	28:45	60.64	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	Somerdale Pavilion parkrun	28:52	59.71	5km
7 Oct	The Doctor K Cup			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	Bournemouth parkrun	28:39	59.49	5km
8 Oct	The Doctor K Cup			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	Bournemouth parkrun	27:10	60.68	5km
1 Jan	Upton House parkrun	30:05	54.80	5km
2019		Result	WAVA	Distance
26 Dec	Round the Lakes Poole 10K	54:28	61.84	10km
25 Dec	Blandford parkrun	26:30	62.21	5km
14 Dec	Bournemouth parkrun	27:15	60.50	5km
8 Dec	Christchurch Christmas 10k	54:00	62.38	10km
7 Dec	Bournemouth parkrun	26:56	61.21	5km
30 Nov	Bournemouth parkrun	26:47	61.55	5km
24 Nov	Boscombe 10k SB	53:59	62.40	10km
23 Nov	Moors Valley parkrun	28:43	57.41	5km
9 Nov	Bournemouth parkrun	27:02	60.98	5km
2 Nov	Dark Valley Half Marathon	2:17:25	53.11	13.1mi
26 Oct	Bournemouth parkrun	27:05	60.87	5km
19 Oct	Bournemouth parkrun	27:16	60.46	5km
12 Oct	Bournemouth parkrun	27:53	59.12	5km
5 Oct	The Doctor K Cup	30:22	54.29	5km
28 Sep	Bournemouth parkrun	53:18	30.60	5km
21 Sep	Bournemouth parkrun	27:26	59.45	5km
15 Sep	Littledown 5 PB	42:01	63.33	5mi
14 Sep	Bournemouth parkrun	27:27	59.41	5km
7 Sep	Lytchett Relays SB	25:18	64.46	5km
31 Aug	Lymington Woodside parkrun	27:24	59.52	5km
24 Aug	Bournemouth parkrun	27:40	58.95	5km
17 Aug	Bournemouth parkrun	25:49	63.17	5km
11 Aug	Salisbury 5-4-3-2-1 Trail 50k PB	6:25:15	47.11	50km
10 Aug	Bournemouth parkrun	29:37	55.07	5km
3 Aug	Bournemouth parkrun	26:49	60.82	5km
27 Jul	Bournemouth parkrun	26:28	61.62	5km
20 Jul	Bournemouth parkrun	28:52	56.50	5km
18 Jul	WAC Club Mile (Pamphill) SB	7:54	59.08	1mi
13 Jul	Bournemouth parkrun	27:23	59.56	5km
30 Jun	Littledown marathon SB	5:09:19	48.22	26.2mi
29 Jun	Bournemouth parkrun	28:55	56.40	5km
22 Jun	Moors Valley parkrun	27:21	59.63	5km
15 Jun	Bournemouth parkrun	27:38	59.02	5km
9 Jun	Puddletown Plod Half Marathon	2:05:18	57.56	13.1mi
8 Jun	Bournemouth parkrun	27:04	60.25	5km
1 Jun	Moors Valley parkrun	37:51	43.09	5km
25 May	Bournemouth parkrun	28:02	58.18	5km
18 May	Bournemouth parkrun	27:01	60.37	5km
11 May	Bournemouth parkrun	26:07	62.45	5km
4 May	Bournemouth parkrun	26:40	61.16	5km
27 Apr	Bournemouth parkrun	29:47	54.76	5km
20 Apr	Bournemouth parkrun	28:54	56.43	5km
6 Apr	Bournemouth parkrun	28:45	56.73	5km
30 Mar	Moors Valley parkrun	32:35	50.05	5km
17 Mar	Fleet Half Marathon SB	1:58:27	60.89	13.1mi
16 Mar	Bournemouth parkrun	27:42	58.88	5km
9 Mar	Bournemouth parkrun	27:50	58.59	5km
23 Feb	Bournemouth parkrun	26:53	60.66	5km
16 Feb	Bournemouth parkrun	27:35	59.13	5km
10 Feb	Lytchett Manor 10 Mile Road Race SB	1:32:00	59.63	10mi
9 Feb	Upton House parkrun	29:54	54.54	5km
2 Feb	Upton House parkrun	30:18	53.82	5km
26 Jan	Bournemouth parkrun	27:12	59.96	5km
19 Jan	Bournemouth parkrun	27:43	58.84	5km
12 Jan	Brockenhurst parkrun	27:43	58.84	5km
5 Jan	Bournemouth parkrun	26:25	61.74	5km
1 Jan	Broadstone 1/4 Marathon PB	57:03	61.72	6.55mi
2018		Result	WAVA	Distance
29 Dec	Bournemouth parkrun	26:49	60.82	5km
25 Dec	Poole parkrun (Christmas Day)	27:21	59.63	5km
22 Dec	Upton House parkrun	28:00	58.25	5km
15 Dec	Bournemouth parkrun	28:05	58.07	5km
1 Dec	Bournemouth parkrun	28:29	57.26	5km
25 Nov	Downton Half-Marathon SB	2:01:59	59.13	13.1mi
24 Nov	Bournemouth parkrun	27:07	60.14	5km
17 Nov	Moors Valley parkrun	29:13	55.82	5km
10 Nov	Bournemouth parkrun	28:42	56.82	5km
3 Nov	Moors Valley parkrun	26:30	61.54	5km
27 Oct	Bournemouth parkrun	27:04	60.25	5km
20 Oct	Bournemouth parkrun	27:55	58.42	5km
14 Oct	Gold Hill 10km	1:03:36	52.38	10km
13 Oct	Bournemouth parkrun	28:52	56.50	5km
6 Oct	Moors Valley parkrun	29:57	54.45	5km
30 Sep	Hoburne 5 SB	42:51	62.10	5mi
29 Sep	The Doctor K Cup	27:14	59.25	5km
22 Sep	Bournemouth parkrun	26:44	60.36	5km
15 Sep	Bournemouth parkrun	26:47	60.24	5km
8 Sep	Moors Valley parkrun	26:20	61.27	5km
25 Aug	Bournemouth parkrun	26:22	61.20	5km
18 Aug	Bournemouth parkrun SB	26:07	61.78	5km
16 Aug	WAC Club mile SB	7:45	59.59	1mi
12 Aug	Round the rock 10k SB	55:46	59.10	10km
11 Aug	Bournemouth parkrun	27:35	58.50	5km
5 Aug	Sturminster Newton Half Marathon	2:19:23	51.16	13.1mi
4 Aug	Bournemouth parkrun	28:57	55.74	5km
28 Jul	Frimley Lodge parkrun	27:17	59.14	5km
28 Jul	Big Fetch Mile - Woking	7:47	59.33	1mi
21 Jul	Moors Valley parkrun	26:41	60.47	5km
14 Jul	Seaton parkrun	26:55	59.95	5km
7 Jul	Bournemouth parkrun	27:09	59.43	5km
1 Jul	Portland 10	1:34:38	57.32	10mi
30 Jun	Moors Valley parkrun	27:31	58.64	5km
23 Jun	Moors Valley parkrun	27:55	57.80	5km
16 Jun	Bournemouth parkrun	26:42	60.43	5km
9 Jun	Bournemouth parkrun	27:02	59.69	5km
2 Jun	Bournemouth parkrun	27:37	58.43	5km
27 May	Dorchester Marathon SB	4:57:18	49.56	26.2mi
19 May	Bournemouth parkrun	26:30	60.89	5km
12 May	Bournemouth parkrun	26:55	59.95	5km
6 May	North Dorset Village Marathon			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
2025	21	0	0	0	0	0	0	0	0	0	0	0	21
2025	117	14	0	0	0	0	0	0	0	0	0	0	131
2024	12	12	24	19	21	10	18	15	17	17	23	26	215
2024	100	107	125	112	106	100	100	102	103	108	108	100	1271
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

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	Sat 11th Jan Jan 11	Sun 12th Jan Jan 12
10.8mi, 1:48:19 Run - Long Run Path up to 3 Cross was flooded so I walked that bit! 1) 1mi - 10:05(10:05/mi) 131/139bpm [1320b/mi] 104cal 5.95/6.78mph 2) 1mi - 9:59(9:59/mi) 134/142bpm [1338b/mi] 105cal 6.01/6.49mph 3) 1mi - 10:00(10:00/mi) 136/140bpm [1360b/mi] 105cal 6/6.55mph 4) 1mi - 10:29(10:29/mi) 136/141bpm [1426b/mi] 106cal 5.72/6.45mph 5) 1mi - 9:39(9:39/mi) 135/138bpm [1303b/mi] 100cal 6.22/6.93mph 6) 1mi - 9:45(9:45/mi) 135/139bpm [1316b/mi] 101cal 6.16/6.55mph 7) 1mi - 9:56(9:56/mi) 135/137bpm [1340b/mi] 100cal 6.04/6.76mph 8) 1mi - 9:53(9:53/mi) 137/143bpm [1353b/mi] 101cal 6.08/6.85mph 9) 1mi - 10:04(10:04/mi) 134/137bpm [1350b/mi] 95cal 5.96/6.62mph 10) 1mi - 10:01(10:01/mi) 134/137bpm [1343b/mi] 94cal 5.99/6.49mph 11) 0.83mi - 8:29(10:12/mi) 136/138bpm [1387b/mi] 83cal 5.88/6.16mph 6th Jan 2025, 12:51pm Ness wrote: Well done 👏 Add a comment	0.8mi, 8:25 Run - Warm Down Trimmed from another training entry 7) 0.78mi - 8:25(10:49/mi) 131/139bpm [1417b/mi] 79cal 5.55/6.24mph Add a comment 4.2mi, 40:00 Run - Tempo Trimmed from another training entry 2) 1mi - 9:31(9:31/mi) 137/141bpm [1304b/mi] 102cal 6.31/6.68mph 3) 1mi - 9:28(9:28/mi) 140/143bpm [1325b/mi] 103cal 6.34/6.76mph 4) 1mi - 9:50(9:50/mi) 140/143bpm [1377b/mi] 107cal 6.1/6.99mph 5) 1mi - 9:22(9:22/mi) 140/143bpm [1312b/mi] 102cal 6.4/6.85mph 6) 0.19mi - 1:49(9:27/mi) 139/140bpm [1312b/mi] 19cal 6.36/6.59mph 7th Jan 2025, 5:24pm Ness wrote: Well done! 👏 7th Jan 2025, 9:21pm alpenrose wrote: Stayed in the dry today then :) Add a comment 1mi, 10:00 Run - Warm Up 1) 0.98mi - 10:00(10:13/mi) 126/131bpm [1287b/mi] 100cal 5.88/6.18mph Add a comment	0mi, 1:04:29 Cross - Aerobics 1) 0mi - 1:04:29(0/mi) 98/147bpm [INFb/mi] 343cal Add a comment	1.4mi, 13:39 Run - Warm Down 1) 1mi - 9:44(9:44/mi) 144/148bpm [1402b/mi] 108cal 6.16/7.08mph 2) 0.41mi - 3:54(9:28/mi) 141/146bpm [1335b/mi] 43cal 6.34/6.85mph Add a comment 0.2mi, 2:39 Run - Hill Work 1) 0.13mi - 1:32(11:47/mi) 125/140bpm [1473b/mi] 13cal 5.09/7.12mph 2) 0.1mi - 1:08(11:29/mi) 145/149bpm [1664b/mi] 12cal 5.23/5.57mph Add a comment 0.7mi, 8:08 Run - Hill Work 1) 0.05mi - 32(10:09/mi) 117/127bpm [1187b/mi] 4cal 5.91/7.49mph 2) 0.06mi - 48(14:08/mi) 131/139bpm [1851b/mi] 7cal 4.25/5.51mph 3) 0.05mi - 33(10:51/mi) 129/136bpm [1399b/mi] 5cal 5.53/5.93mph 4) 0.06mi - 50(13:29/mi) 135/144bpm [1820b/mi] 8cal 4.45/5.72mph 5) 0.05mi - 32(10:29/mi) 127/134bpm [1331b/mi] 5cal 5.73/6.49mph 6) 0.06mi - 45(12:39/mi) 136/138bpm [1720b/mi] 7cal 4.74/5.78mph 7) 0.05mi - 34(10:18/mi) 131/138bpm [1350b/mi] 5cal 5.82/6.12mph 8) 0.06mi - 45(12:44/mi) 137/140bpm [1745b/mi] 7cal 4.71/5.51mph 9) 0.06mi - 34(10:10/mi) 129/137bpm [1311b/mi] 5cal 5.9/5.87mph 10) 0.06mi - 49(13:25/mi) 137/140bpm [1837b/mi] 7cal 4.47/5.55mph 11) 0.05mi - 35(11:12/mi) 128/136bpm [1434b/mi] 5cal 5.36/6.37mph 12) 0.06mi - 48(13:01/mi) 136/139bpm [1771b/mi] 8cal 4.61/5.38mph Add a comment 1mi, 11:46 Run - Hill Work 1) 0.1mi - 1:03(10:37/mi) 123/144bpm [1307b/mi] 9cal 5.65/7.28mph 2) 0.1mi - 1:22(12:58/mi) 134/145bpm [1739b/mi] 13cal 4.62/5.61mph 3) 0.1mi - 1:00(10:21/mi) 129/143bpm [1335b/mi] 10cal 5.8/6.76mph 4) 0.1mi - 1:17(12:19/mi) 132/143bpm [1626b/mi] 12cal 4.87/5.8mph 5) 0.1mi - 1:02(10:38/mi) 130/144bpm [1382b/mi] 10cal 5.64/5.82mph 6) 0.11mi - 1:17(11:56/mi) 134/146bpm [1599b/mi] 12cal 5.03/5.78mph 7) 0.1mi - 1:04(10:25/mi) 130/145bpm [1354b/mi] 10cal 5.76/6.05mph 8) 0.1mi - 1:21(12:49/mi) 137/146bpm [1757b/mi] 12cal 4.68/5.72mph 9) 0.1mi - 1:05(10:45/mi) 132/145bpm [1419b/mi] 10cal 5.58/5.68mph 10) 0.1mi - 1:17(13:06/mi) 135/149bpm [1769b/mi] 12cal 4.58/5.63mph Add a comment 0.3mi, 2:41 Run - General 1) 0.27mi - 2:41(10:07/mi) 126/141bpm [1274b/mi] 26cal 5.93/6.37mph Add a comment 0.6mi, 5:59 Run - Hill Work 1) 0.07mi - 41(9:31/mi) 120/134bpm [1142b/mi] 5cal 6.31/7.08mph 2) 0.07mi - 45(10:20/mi) 136/139bpm [1406b/mi] 8cal 5.8/6.39mph 3) 0.07mi - 41(10:07/mi) 138/144bpm [1397b/mi] 7cal 5.93/6.2mph 4) 0.07mi - 45(11:19/mi) 141/146bpm [1596b/mi] 7cal 5.3/5.95mph 5) 0.08mi - 44(9:48/mi) 134/139bpm [1313b/mi] 7cal 6.12/6.35mph 6) 0.08mi - 49(10:40/mi) 138/141bpm [1473b/mi] 8cal 5.62/6.03mph 7) 0.08mi - 45(9:36/mi) 135/143bpm [1297b/mi] 7cal 6.25/6.28mph 8) 0.08mi - 49(10:52/mi) 141/145bpm [1532b/mi] 8cal 5.52/6.12mph Add a comment 0.2mi, 1:34 Run - Warm Up 1) 0.15mi - 1:34(10:10/mi) 119/126bpm [1211b/mi] 14cal 5.9/6.24mph Add a comment 1mi, 10:29 Run - Warm Up 1) 1mi - 10:17(10:17/mi) 131/142bpm [1346b/mi] 105cal 5.84/6.78mph 2) 0.02mi - 12(9:55/mi) 134/135bpm [1329b/mi] 2cal 6.05/6.07mph Add a comment	3mi, 41:46 Walk - Nordic Walking Had to keep fiddling with my hat as it kept falling over my eyes! 1) 1mi - 13:33(13:33/mi) 103/116bpm [1396b/mi] 96cal 67/70rpm 4.43/4.68mph 2) 1mi - 13:56(13:56/mi) 103/109bpm [1435b/mi] 97cal 66/84rpm 4.31/4.66mph 3) 1mi - 13:48(13:48/mi) 102/109bpm [1408b/mi] 94cal 67/69rpm 4.35/4.55mph 4) 0.04mi - 29(13:19/mi) 105/108bpm [1398b/mi] 3cal 67/68rpm 4.51/4.34mph Add a comment	0.7mi, 7:23 Run - Warm Down 1) 0.74mi - 7:23(10:00/mi) 128/136bpm [1280b/mi] 75cal 6/7.08mph Add a comment 3.1mi, 28:00 Run - parkrun About half way round my left sock started to fall down, but as I felt I was in a good rhythm I ignored it! 1) 1mi - 9:09(9:09/mi) 136/144bpm [1244b/mi] 98cal 6.56/7.24mph 2) 1mi - 9:01(9:01/mi) 144/148bpm [1299b/mi] 102cal 6.65/7.45mph 3) 1mi - 8:51(8:51/mi) 145/149bpm [1283b/mi] 101cal 6.78/7.18mph 4) 0.12mi - 59(7:59/mi) 148/148bpm [1182b/mi] 11cal 7.51/7.91mph Add a comment 1.1mi, 10:46 Run - Warm Up 1) 1mi - 10:03(10:03/mi) 131/137bpm [1317b/mi] 103cal 5.97/6.64mph 2) 0.06mi - 42(11:14/mi) 129/130bpm [1449b/mi] 6cal 5.34/5.87mph Add a comment	14.7mi, 2:38:06 Run - Long Run Amalgamated from training entries 24000289 and 24000290 First two miles on my tod. Then met with a few others from the club for what was meant to be a 10 mile run, but missing the path back meant we did a couple of extra miles! Quite muddy and slippery around Kingston Lacy. 12th Jan 2025, 2:29pm alpenrose wrote: Nice one :) Add a comment
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	Sat 18th Jan Jan 18	Sun 19th Jan Jan 19
2.5mi, 52:11 Walk - General 1) 1mi - 20:29(20:29/mi) 83/97bpm [1700b/mi] 93cal 53/60rpm 2.93/44mph 2) 1mi - 22:04(22:04/mi) 78/91bpm [1721b/mi] 89cal 50/61rpm 2.72/3.21mph 3) 0.45mi - 9:39(21:13/mi) 80/92bpm [1698b/mi] 43cal 53/58rpm 2.83/3.3mph Add a comment 0mi, 54:01 Cross - Yoga 1) 0mi - 14:22(0/mi) 60/83bpm [INFb/mi] 25cal 15 min Gentle Morning Yoga - Lower Back Stretches 2) 0mi - 39:38(0/mi) 52/88bpm [INFb/mi] 49cal 45 min Upper Body Yin Yoga - (BACK AND SHOULDERS STRETCH) Didn't do the last Shavasana as I was getting cold! Add a comment	6mi, 59:30 Run - Tempo Warm up 1) 1mi - 10:40(10:40/mi) 120/129bpm [1280b/mi] 101cal 5.62/6.41mph 2) 1mi - 10:21(10:21/mi) 127/132bpm [1314b/mi] 106cal 5.8/7.22mph Tempo. Target pace 8:48 - 9:16/mi 3) 1mi - 9:39(9:39/mi) 132/138bpm [1274b/mi] 102cal 6.22/7.2mph 4) 1mi - 9:27(9:27/mi) 138/142bpm [1304b/mi] 104cal 6.35/7.12mph 5) 1mi - 9:28(9:28/mi) 140/143bpm [1326b/mi] 106cal 6.34/7.26mph Cool down 6) 0.95mi - 9:55(10:29/mi) 128/143bpm [1342b/mi] 88cal 5.72/6.3mph Add a comment	0mi, 1:01:34 Cross - Aerobics 1) 0mi - 1:01:34(0/mi) 100/140bpm [INFb/mi] 359cal Add a comment	2mi, 19:32 Run - Warm Down 1) 1mi - 10:33(10:33/mi) 144/152bpm [1519b/mi] 122cal 5.69/6.68mph 2) 0.96mi - 8:59(9:22/mi) 146/148bpm [1368b/mi] 105cal 6.4/7.01mph Add a comment 2.6mi, 24:51 Run - Intervals 400 m ish efforts. 1) 0.24mi - 2:09(8:49/mi) 131/144bpm [1154b/mi] 21cal 6.81/7.76mph 2) 0.11mi - 1:15(11:07/mi) 135/144bpm [1500b/mi] 12cal 5.4/6.43mph 3) 0.24mi - 2:09(8:56/mi) 141/148bpm [1259b/mi] 24cal 6.72/7.35mph 4) 0.12mi - 1:15(10:37/mi) 142/147bpm [1508b/mi] 14cal 5.65/6.43mph 5) 0.25mi - 2:08(8:41/mi) 145/150bpm [1260b/mi] 25cal 6.91/7.35mph 6) 0.12mi - 1:12(10:18/mi) 147/150bpm [1515b/mi] 14cal 5.82/6.68mph 7) 0.24mi - 2:07(9:00/mi) 148/151bpm [1331b/mi] 25cal 6.67/7.14mph 8) 0.24mi - 2:31(10:37/mi) 143/151bpm [1517b/mi] 27cal 5.65/6.26mph 9) 0mi - 33(1:54:24/mi) 139/141bpm [15901b/mi] 6cal 0.52/5.76mph 10) 0.23mi - 2:00(8:31/mi) 143/149bpm [1218b/mi] 23cal 7.04/8.2mph 11) 0.15mi - 1:39(10:42/mi) 142/149bpm [1519b/mi] 18cal 5.61/6.97mph 12) 0.24mi - 2:03(8:37/mi) 146/149bpm [1258b/mi] 24cal 6.96/7.35mph 13) 0.15mi - 1:40(10:53/mi) 143/149bpm [1555b/mi] 18cal 5.52/7.03mph 14) 0.24mi - 2:05(8:47/mi) 146/149bpm [1281b/mi] 24cal 6.84/7.26mph 15) 0.01mi - 4(11:24/mi) 149/149bpm [1699b/mi] 1cal 5.26/6.32mph Add a comment 1.8mi, 17:47 Run - Warm Up 1) 1mi - 10:02(10:02/mi) 130/139bpm [1305b/mi] 104cal 5.98/7.08mph 2) 0.82mi - 7:44(9:30/mi) 129/139bpm [1225b/mi] 78cal 6.32/7.03mph Add a comment	4.2mi, 57:42 Walk - Nordic Walking 1) 1mi - 13:40(13:40/mi) 116/126bpm [1586b/mi] 102cal 68/72rpm 4.39/4.99mph 2) 1mi - 13:18(13:18/mi) 112/118bpm [1489b/mi] 95cal 69/71rpm 4.51/4.91mph 3) 1mi - 13:36(13:36/mi) 109/114bpm [1482b/mi] 95cal 68/70rpm 4.41/4.61mph 4) 1mi - 14:02(14:02/mi) 110/120bpm [1544b/mi] 95cal 67/70rpm 4.27/4.78mph 5) 0.22mi - 3:06(14:02/mi) 111/115bpm [1557b/mi] 21cal 67/69rpm 4.28/4.4mph Add a comment	0.7mi, 7:06 Run - Warm Down With Gooders, so faster than normal! 1) 0.74mi - 7:06(9:35/mi) 137/144bpm [1312b/mi] 77cal 6.26/7.33mph Add a comment 3.1mi, 28:51 Run - parkrun 1) 1mi - 9:38(9:38/mi) 129/139bpm [1243b/mi] 101cal 6.23/6.74mph 2) 1mi - 9:18(9:18/mi) 141/147bpm [1311b/mi] 106cal 6.46/7.18mph 3) 1mi - 8:58(8:58/mi) 145/150bpm [1300b/mi] 105cal 6.69/7.31mph 4) 0.12mi - 57(8:00/mi) 150/150bpm [1200b/mi] 11cal 7.5/7.91mph 18th Jan 2025, 12:59pm Ness wrote: Well done 👍 18th Jan 2025, 7:29pm alpenrose wrote: Nice work :) Add a comment 0.8mi, 8:02 Run - Warm Up 1) 0.77mi - 8:02(10:23/mi) 125/135bpm [1298b/mi] 81cal 5.78/6.68mph Add a comment	14mi, 2:30:02 Run - Long Run First and last bits solo, the rest with WACers. 1) 1mi - 10:05(10:05/mi) 131/136bpm [1320b/mi] 106cal 5.95/6.55mph 2) 0.63mi - 6:50(10:54/mi) 134/137bpm [1462b/mi] 68cal 5.5/5.99mph 3) 0.01mi - 1:37(2:49:13/mi) 127/137bpm [21491b/mi] 15cal 0.36/5.95mph 4) 1mi - 10:29(10:29/mi) 134/140bpm [1405b/mi] 109cal 5.72/6.74mph 5) 1mi - 10:44(10:44/mi) 134/138bpm [1438b/mi] 111cal 5.59/6.32mph 6) 1mi - 10:23(10:23/mi) 132/138bpm [1372b/mi] 105cal 5.77/6.64mph 7) 1mi - 9:54(9:54/mi) 129/131bpm [1277b/mi] 96cal 6.06/6.53mph 8) 1mi - 10:13(10:13/mi) 131/134bpm [1338b/mi] 100cal 5.87/6.24mph 9) 1mi - 10:20(10:20/mi) 129/134bpm [1332b/mi] 91cal 5.81/6.47mph 10) 1mi - 10:31(10:31/mi) 125/129bpm [1314b/mi] 77cal 5.71/6.03mph 11) 1mi - 10:38(10:38/mi) 126/132bpm [1339b/mi] 82cal 5.65/6.32mph 12) 1mi - 11:27(11:27/mi) 126/132bpm [1442b/mi] 89cal 5.24/6.28mph 13) 1mi - 10:51(10:51/mi) 127/132bpm [1378b/mi] 85cal 5.53/6.57mph 14) 0.76mi - 8:31(11:15/mi) 130/132bpm [1463b/mi] 69cal 5.33/6.62mph 15) 1mi - 11:09(11:09/mi) 131/135bpm [1460b/mi] 96cal 5.38/6.53mph 16) 0.6mi - 6:21(10:30/mi) 131/135bpm [1375b/mi] 56cal 5.72/6.14mph 19th Jan 2025, 11:26am Ness wrote: Well done 👏 Add a comment
Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25	Sun 26th Jan Jan 26
0mi, 1:02:05 Cross - Yoga 1) 0mi - 43:31(0/mi) 59/103bpm [INFb/mi] 76cal 2) 0mi - 18:34(0/mi) 64/81bpm [INFb/mi] 38cal Add a comment	1.8mi, 19:09 Run - Warm Down 1) 1mi - 10:20(10:20/mi) 131/134bpm [1354b/mi] 107cal 5.8/6.26mph 2) 0.84mi - 8:49(10:31/mi) 129/133bpm [1356b/mi] 89cal 5.71/6.24mph Add a comment 1mi, 8:26 Run - Time Trial About halfway I could feel my earpiece coming loose. I knew if I started to fiddle with it I would slow down so I left it to fall out (wired earphones have their uses). (Pleasantly) Surprised by the time. 1) 1mi - 8:17(8:17/mi) 146/153bpm [1210b/mi] 96cal 7.24/8.1mph 2) 0.02mi - 9(7:40/mi) 153/153bpm [1172b/mi] 1cal 7.83/7.18mph Add a comment 1.8mi, 18:58 Run - Warm Up 1) 1mi - 10:30(10:30/mi) 124/153bpm [1301b/mi] 100cal 5.72/7.68mph 2) 0.79mi - 8:29(10:43/mi) 127/132bpm [1362b/mi] 83cal 5.59/5.97mph Add a comment	0mi, 1:00:00 Cross - Aerobics 1) 0mi - 1:00:00(0/mi) 98/128bpm [INFb/mi] 340cal Add a comment	-	3.5mi, 47:58 Walk - Nordic Walking 1) 1mi - 13:46(13:46/mi) 111/122bpm [1528b/mi] 98cal 66/75rpm 4.36/4.99mph 2) 1mi - 13:50(13:50/mi) 114/120bpm [1576b/mi] 100cal 68/71rpm 4.34/4.95mph 3) 1mi - 14:01(14:01/mi) 109/123bpm [1528b/mi] 95cal 67/70rpm 4.28/4.55mph 4) 0.45mi - 6:21(13:56/mi) 110/115bpm [1534b/mi] 43cal 67/69rpm 4.3/4.42mph Add a comment	0.7mi, 7:49 Run - Warm Down 1) 0.73mi - 7:49(10:40/mi) 131/138bpm [1397b/mi] 80cal 5.63/7.18mph Add a comment 3.1mi, 29:00 Run - parkrun Quite pleased with this considering the grass sections were slippy underfoot. 1) 1mi - 9:28(9:28/mi) 133/144bpm [1260b/mi] 100cal 6.34/7.06mph 2) 1mi - 9:21(9:21/mi) 143/147bpm [1336b/mi] 106cal 6.42/7.03mph 3) 1mi - 9:05(9:05/mi) 146/150bpm [1325b/mi] 106cal 6.61/7.24mph 4) 0.13mi - 1:07(8:32/mi) 148/150bpm [1263b/mi] 13cal 7.03/7.35mph 25th Jan 2025, 12:15pm Ness wrote: Well done 👍 Add a comment 0.7mi, 7:22 Run - Warm Up 1) 0.72mi - 7:22(10:11/mi) 127/136bpm [1294b/mi] 74cal 5.89/7.35mph Add a comment	15.1mi, 2:34:53 Run - Long Run With Susie and Jon; Sam and Helen joined just before the 3 mile point. We were over halfway when the rain started. Enjoyed that! 1) 1mi - 10:03(10:03/mi) 132/144bpm [1327b/mi] 105cal 5.97/7.49mph 2) 1mi - 9:31(9:31/mi) 143/147bpm [1361b/mi] 108cal 6.3/7.18mph 3) 1mi - 9:19(9:19/mi) 141/145bpm [1314b/mi] 103cal 6.44/7.16mph 4) 1mi - 9:42(9:42/mi) 138/143bpm [1339b/mi] 105cal 6.18/6.74mph 5) 1mi - 10:40(10:40/mi) 139/146bpm [1483b/mi] 115cal 5.62/6.53mph 6) 1mi - 10:39(10:39/mi) 135/141bpm [1439b/mi] 108cal 5.63/6.39mph 7) 1mi - 10:19(10:19/mi) 131/143bpm [1353b/mi] 95cal 5.81/6.7mph 8) 1mi - 10:31(10:31/mi) 131/144bpm [1377b/mi] 92cal 5.71/7.06mph 9) 1mi - 10:46(10:46/mi) 132/140bpm [1420b/mi] 95cal 5.58/6.51mph 10) 1mi - 10:30(10:30/mi) 131/139bpm [1374b/mi] 91cal 5.72/6.37mph 11) 1mi - 10:06(10:06/mi) 129/134bpm [1304b/mi] 79cal 5.94/6.85mph 12) 1mi - 10:21(10:21/mi) 130/135bpm [1345b/mi] 81cal 5.8/6.74mph 13) 1mi - 10:35(10:35/mi) 134/140bpm [1417b/mi] 97cal 5.67/6.37mph 14) 1mi - 10:05(10:05/mi) 136/140bpm [1372b/mi] 97cal 5.95/6.91mph 15) 1mi - 10:17(10:17/mi) 136/140bpm [1398b/mi] 97cal 5.84/6.41mph 16) 0.14mi - 1:29(10:48/mi) 139/140bpm [1500b/mi] 15cal 5.56/5.51mph 26th Jan 2025, 10:57am Looby Loo wrote: Wow that’s a great distance 👏 26th Jan 2025, 10:58am alpenrose wrote: Well done! :) Add a comment
Mon 27th Jan Jan 27	Tue 28th Jan Jan 28	Wed 29th Jan Jan 29	Thu 30th Jan Jan 30	Fri 31st Jan Jan 31	Sat 1st Feb Feb 1	Sun 2nd Feb Feb 2
0mi, 37:04 Cross - Yoga 1) 0mi - 15:16(0/mi) 76/95bpm [INFb/mi] 52cal 20 min Morning Yoga Flow - Daily Stretch & Strength Routine 2) 0mi - 21:48(0/mi) 72/92bpm [INFb/mi] 57cal 15 min Morning Yoga Flow - ALL LEVELS (Twist & Stretch) Add a comment	5.6mi, 56:08 Run - Intervals 10 x 90 s @ 7:55 /mi with 150 s recoveries. Nowhere near target pace. Felt tough; legs didn't want to play. 1) 0.98mi - 10:00(10:13/mi) 122/130bpm [1246b/mi] 97cal 5.87/6.24mph 2) 0.17mi - 1:30(8:38/mi) 137/141bpm [1183b/mi] 16cal 6.95/7.08mph 3) 0.23mi - 2:30(10:46/mi) 137/141bpm [1475b/mi] 26cal 5.57/6.85mph 4) 0.18mi - 1:30(8:22/mi) 139/143bpm [1162b/mi] 16cal 7.18/7.37mph 5) 0.25mi - 2:30(10:08/mi) 140/143bpm [1419b/mi] 27cal 5.92/6.53mph 6) 0.16mi - 1:30(9:09/mi) 139/144bpm [1272b/mi] 16cal 6.56/6.91mph 7) 0.24mi - 2:30(10:26/mi) 141/144bpm [1471b/mi] 27cal 5.75/6.41mph 8) 0.17mi - 1:30(8:44/mi) 143/146bpm [1249b/mi] 16cal 6.87/7.2mph 9) 0.25mi - 2:30(10:07/mi) 142/147bpm [1435b/mi] 27cal 5.93/7.26mph 10) 0.16mi - 1:30(9:39/mi) 141/144bpm [1360b/mi] 16cal 6.22/6.47mph 11) 0.23mi - 2:30(10:56/mi) 139/144bpm [1520b/mi] 26cal 5.49/6.49mph 12) 0.16mi - 1:30(9:15/mi) 141/145bpm [1304b/mi] 16cal 6.49/6.74mph 13) 0.26mi - 2:30(9:48/mi) 139/145bpm [1362b/mi] 26cal 6.12/6.53mph 14) 0.17mi - 1:30(8:50/mi) 142/146bpm [1253b/mi] 16cal 6.8/7.12mph 15) 0.25mi - 2:30(9:51/mi) 141/145bpm [1390b/mi] 27cal 6.09/6.87mph 16) 0.17mi - 1:30(8:51/mi) 139/143bpm [1231b/mi] 16cal 6.78/6.85mph 17) 0.25mi - 2:30(9:59/mi) 141/143bpm [1408b/mi] 26cal 6.01/6.68mph 18) 0.16mi - 1:30(9:13/mi) 139/142bpm [1281b/mi] 16cal 6.51/6.45mph 19) 0.24mi - 2:30(10:33/mi) 137/139bpm [1446b/mi] 25cal 5.69/6.45mph 20) 0.17mi - 1:30(8:59/mi) 140/143bpm [1258b/mi] 16cal 6.68/6.66mph 21) 0.24mi - 2:30(10:31/mi) 137/143bpm [1440b/mi] 24cal 5.71/6.55mph 22) 0.45mi - 5:00(11:11/mi) 131/133bpm [1464b/mi] 46cal 5.37/5.91mph 23) 0.11mi - 1:08(10:35/mi) 132/134bpm [1396b/mi] 11cal 5.67/5.87mph Add a comment	0mi, 59:19 Cross - Aerobics 1) 0mi - 59:19(0/mi) 98/134bpm [INFb/mi] 324cal Add a comment	6mi, 1:01:30 Run - General 1) 1mi - 9:57(9:57/mi) 128/146bpm [1274b/mi] 100cal 6.03/6.97mph 2) 1mi - 10:58(10:58/mi) 132/146bpm [1447b/mi] 112cal 5.47/7.76mph 3) 1mi - 10:14(10:14/mi) 139/147bpm [1422b/mi] 111cal 5.86/6.78mph 4) 1mi - 10:06(10:06/mi) 136/144bpm [1374b/mi] 104cal 5.94/7.24mph 5) 1mi - 9:49(9:49/mi) 132/139bpm [1295b/mi] 97cal 6.11/6.89mph 6) 1mi - 10:24(10:24/mi) 139/143bpm [1445b/mi] 110cal 5.77/7.06mph 7) 0.01mi - 3(8:20/mi) 135/135bpm [1125b/mi] 7.2/5.57mph Add a comment	3.9mi, 54:29 Walk - Nordic Walking 1) 1mi - 13:25(13:25/mi) 107/119bpm [1435b/mi] 99cal 68/72rpm 4.47/4.82mph 2) 1mi - 13:37(13:37/mi) 105/118bpm [1430b/mi] 95cal 68/70rpm 4.4/4.72mph 3) 1mi - 14:07(14:07/mi) 103/108bpm [1453b/mi] 94cal 66/68rpm 4.25/4.49mph 4) 0.94mi - 13:21(14:07/mi) 102/105bpm [1440b/mi] 88cal 66/68rpm 4.25/4.4mph Add a comment	0.7mi, 8:27 Run - Warm Down 1) 0.74mi - 8:27(11:22/mi) 115/123bpm [1308b/mi] 76cal 5.28/6.43mph Add a comment 3.1mi, 30:57 Run - parkrun Treated this as a recovery run. 1) 1mi - 10:15(10:15/mi) 121/133bpm [1240b/mi] 100cal 5.86/6.47mph 2) 1mi - 9:53(9:53/mi) 131/137bpm [1296b/mi] 103cal 6.07/6.93mph 3) 1mi - 9:40(9:40/mi) 133/138bpm [1286b/mi] 102cal 6.21/6.72mph 4) 0.12mi - 1:09(9:12/mi) 135/137bpm [1243b/mi] 12cal 6.52/6.76mph 1st Feb 2025, 12:07pm Ness wrote: Well done 👏 Add a comment 1.1mi, 11:35 Run - Warm Up 1) 1mi - 10:44(10:44/mi) 119/127bpm [1276b/mi] 102cal 5.59/6.3mph 2) 0.08mi - 52(11:00/mi) 119/120bpm [1308b/mi] 8cal 5.46/5.78mph Add a comment	9.2mi, 1:37:28 Run - Medium Long Run Bit colder than I had anticipated at first and wished I'd put gloves on. Fingers and thumbs had returned to life by the time we were running round UHCP. 1) 1mi - 10:33(10:33/mi) 124/129bpm [1308b/mi] 105cal 5.69/6.12mph 2) 1mi - 10:12(10:12/mi) 126/131bpm [1285b/mi] 104cal 5.88/6.89mph 3) 1mi - 9:52(9:52/mi) 126/131bpm [1243b/mi] 98cal 6.08/6.8mph 4) 1mi - 10:31(10:31/mi) 125/129bpm [1314b/mi] 99cal 5.71/6.7mph 5) 1mi - 11:24(11:24/mi) 124/132bpm [1415b/mi] 101cal 5.26/6.85mph 6) 1mi - 10:35(10:35/mi) 123/129bpm [1301b/mi] 91cal 5.67/6.62mph 7) 1mi - 11:14(11:14/mi) 125/131bpm [1404b/mi] 99cal 5.34/6.87mph 8) 1mi - 10:54(10:54/mi) 121/127bpm [1319b/mi] 81cal 5.5/6.3mph 9) 1mi - 10:47(10:47/mi) 122/124bpm [1315b/mi] 78cal 5.57/6.2mph 10) 0.15mi - 1:26(9:42/mi) 124/131bpm [1202b/mi] 11cal 6.19/6.3mph Add a comment

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