LiamS76

Last on at 10am, 17th Dec 2024

M45 Essex

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Recent Training
13th Dec	General	12.1mi	2:11:21
13th Dec	General	3mi	33:44
12th Dec	General	3mi	35:09
10th Dec	General	0mi	46:51
10th Dec	General	4.4mi	54:30

12 Month Benchmarks	Run	Bike
Mile	6:45	6:28
5k	21:50	21:37
5mi	36:08	40:08
10k	45:12	1:00:23
10mi	1:41:16	2:23:03
Half	2:44:23	0
20mi	4:13:31	0
Mara	5:34:06	0

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Best Times
Best WAVA

Dist	Races	1999	2000	2001	2002	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
0.6km	1												1:39 73.41														1:39 4:26/mi	73.41
3km	1																	11:41 66.62									11:41 6:16/mi	66.62
5km	12				19:40 65.34						18:48 68.43		19:47 65.37				22:23 59.58	21:21 62.46		21:05 64.18	22:59 59.76	21:28 63.98				22:04 64.66	18:48 6:03/mi	68.43
4.4mi	1											30:05 60.77															30:05 6:55/mi	60.77
5mi	19			31:05 67.77	29:51 70.58	33:00 63.84	34:06 61.78	30:06 69.99	30:43 68.58		31:28 66.98	35:26 59.56	32:31 65.05		34:46 61.24					37:52 58.01							29:51 5:58/mi	70.58
5.3mi	1			33:27 66.92																							33:27 6:19/mi	66.92
9km	3			33:43 70.20		36:40 64.55	37:10 63.68																				33:43 6:02/mi	70.20
5.6mi	1					35:20 67.08																					35:20 6:19/mi	67.08
5.7mi	1						35:54 67.13																				35:54 6:19/mi	67.13
6mi	2								42:00 60.62									42:45 61.02									42:00 7:00/mi	61.02
10km	57		40:19 65.48	37:28 70.46	37:13 70.94	39:09 67.43	39:26 66.95		37:29 70.43	38:38 68.33	38:25 68.75	42:29 62.35	39:32 67.00			47:29 56.34		42:51 63.08	40:43 66.81			43:07 64.55				45:42 63.40	37:13 5:59/mi	70.94
10.6km	1									45:33 61.68																	45:33 6:55/mi	61.68
10.7km	1							42:40 66.51																			42:40 6:25/mi	66.51
7.5mi	2								1:00:06 53.66	1:04:15 50.19																	1:00:06 8:01/mi	53.66
9.2mi	1									1:01:57 64.94																	1:01:57 6:42/mi	64.94
10mi	21	1:14:36 58.65		1:06:05 66.20	1:01:39 70.97	1:04:44 67.58		1:02:05 70.47	1:02:30 70.00	1:02:40 69.81	1:03:40 68.72	1:08:29 64.00	1:10:47 61.92		1:12:32 60.72			1:09:24 64.71	1:17:00 58.73	1:12:14 63.09							1:01:39 6:10/mi	70.97
10.3mi	2								1:12:26 62.31																		1:12:26 7:02/mi	62.31
11.7mi	1							1:16:00 67.90																			1:16:00 6:30/mi	67.90
13.1mi	26		1:37:29 59.47	1:28:15 65.69	1:23:16 69.63		1:44:11 55.65	1:22:11 70.54	1:29:15 64.96	1:25:45 67.61	1:25:18 67.97	1:22:48 70.03						1:32:21 63.93	1:32:49 63.98			1:40:06 60.68	1:32:22 66.85	1:39:24 62.64	1:41:50 61.65		1:22:11 6:16/mi	70.54
15mi	4									1:40:20 66.75		1:52:36 59.49															1:40:20 6:41/mi	66.75
19.6mi	3							2:15:00 66.07	2:35:00 57.55		2:17:28 64.89																2:15:00 6:53/mi	66.07
20mi	5									2:14:51 67.60		2:13:47 68.16															2:13:47 6:41/mi	68.16
23.6mi	1																	4:50:00 38.21									4:50:00 12:17/mi	38.21
26.2mi	8			4:03:00 50.02						3:18:54 61.12			5:09:00 39.39		3:59:54 50.95				3:19:32 62.41						5:34:46 39.66		3:18:54 7:35/mi	62.41
32.8mi	1													6:57:00 38.49													6:57:00 12:44/mi	38.49
38.4mi	1												6:41:37 48.71														6:41:37 10:28/mi	48.71
40mi	2											9:33:36 35.82	9:22:40 36.55														9:22:40 14:04/mi	36.55
50mi	1													9:55:00 45.17													9:55:00 11:54/mi	45.17
100mi	2														22:45:00 48.93					26:04:00 43.80							22:45:00 13:39/mi	48.93

2024		Result	WAVA	Distance
6 Oct	Town & Gown 10k SB	45:42	63.40	10km
13 Jul	Fulbourn Hospital parkrun	22:39	62.99	5km
30 Mar	Fulbourn Hospital parkrun SB	22:04	64.66	5km
2023		Result	WAVA	Distance
31 Dec	Flitch Way Marathon SB	5:34:46	39.66	26.2mi
9 Sep	Beacons to the Blacks Half	3:09:45	33.09	13.1mi
5 Mar	Cambridge Half Marathon SB	1:41:50	61.65	13.1mi
2022		Result	WAVA	Distance
6 Mar	Cambridge Half Marathon SB	1:39:24	62.64	13.1mi
2021		Result	WAVA	Distance
17 Oct	Cambridge Half Marathon SB	1:32:22	66.85	13.1mi
2019		Result	WAVA	Distance
21 Jun	BSRC 5000m Championship SB	21:28	63.98	5km
5 Jun	Midweek Road Race League Division 2 & 3 Race 2 SB	43:07	64.55	10km
27 May	Bamford Sheepdog Trials Fell Race	44:34	45.00	4.5mi
22 May	Midweek Road Race League Division 2 & 3 - race 1 Harpenden	45:52	60.68	10km
14 Apr	The Rutland Spring Half Marathon SB	1:40:06	60.68	13.1mi
2018		Result	WAVA	Distance
15 Dec	Castle Park parkrun SB	22:59	59.76	5km
9 Dec	B.Stortford - 'East Herts and West Essex' XC	37:00	58.41	4.88mi
7 Jul	Maverick Peak District X event - Middle distance	6:16:25	20.02	26km
2017		Result	WAVA	Distance
31 Dec	Buntingford 10 SB	1:12:14	63.09	10mi
2 Dec	Castle Park parkrun SB	21:05	64.18	5km
19 Nov	Ware - 'East Herts and West Essex' XC	36:51	59.28	4.97mi
15 Jul	Essex 100 SB	26:04:00	43.80	100mi
10 Jun	Endure24 - 5M lap SB	37:52	58.01	5mi
2016		Result	WAVA	Distance
27 Dec	Buntingford 10 SB	1:17:00	58.73	10mi
18 Jun	Midnight Sun Marathon SB	3:19:32	62.41	26.2mi
25 May	Mid Week Race League (Div2) Hitchin #2 SB	40:43	66.81	10km
24 Apr	London Marathon	4:17:00	48.45	26.2mi
2 Apr	Orion 15	2:14:53	50.86	15mi
20 Mar	Stowmarket Half Marathon SB	1:32:49	63.98	13.1mi
28 Feb	B.Stortford - 'East Herts and West Essex' XC	33:23	63.75	4.88mi
2015		Result	WAVA	Distance
28 Dec	Buntingford 10 SB	1:09:24	64.71	10mi
13 Dec	Harlow - 'East Herts and West Essex' XC	38:10	56.71	5mi
13 Sep	Grunty Fen Half Marathon SB	1:32:21	63.93	13.1mi
21 Jun	Steeple Bumpstead 10k	44:44	60.42	10km
13 Jun	Man v Horse PB	4:50:00	38.21	23.6mi
2 Jun	Ryde Harriers 3k track race PB	11:41	66.62	3km
27 May	Mid-Week Road Race Series Div 2 [Chingford] SB	42:45	61.02	6mi
25 May	Hatfield Broad Oak 10K Road Race SB	42:51	63.08	10km
12 May	Mid-week Road Race Series Div 2 [Stevenage]	47:35	56.81	10km
28 Mar	Orion 15	2:01:00	56.36	15mi
21 Mar	Hatfield Forest Parkrun SB	21:21	62.46	5km
25 Jan	Saffron Walden - 'East Herts and West Essex' XC	31:27	60.81	7.12km
2014		Result	WAVA	Distance
20 Dec	York parkrun SB	22:23	59.58	5km
2013		Result	WAVA	Distance
27 Oct	Brentwood Running Festival 10k SB	47:29	56.34	10km
2012		Result	WAVA	Distance
28 Oct	Tiptree 10 SB	1:12:32	60.72	10mi
19 May	24 Hour Challenge PB	22:45:00	48.93	100mi
22 Apr	London Marathon SB	3:59:54	50.95	26.2mi
31 Mar	The National Lottery - Olympic Park Run SB	34:46	61.24	5mi
2011		Result	WAVA	Distance
28 Aug	Boston 12 hour race PB	9:55:00	45.17	50mi
19 Feb	Moonlight Challenge PB	6:57:00	38.49	32.75mi
2 Jan	Stansted Stagger	4:45:00	38.98	24mi
2010		Result	WAVA	Distance
28 Nov	Hereward Relay PB	6:41:37	48.71	38.4mi
31 Oct	Ware - 'East Herts and West Essex' XC	36:58	54.29	4.75mi
24 Oct	Sunday League XC: Cheshunt	34:40	61.01	5mi
18 Sep	High Peak 40 Mile Challenge PB	9:22:40	36.55	40mi
18 Jul	Fairlands Valley Challenge Marathon SB	5:09:00	39.39	26.2mi
30 Jun	Midweek Road Race Division 2 - Herts Phoenix (Closed Race) SB	32:31	65.05	5mi
16 Jun	Midweek Road Race Division 2 - Harlow (Closed Race) SB	39:32	67.00	10km
13 Jun	Stortford 10 SB	1:10:47	61.92	10mi
31 May	Hatfield Broad Oak 10K	41:24	63.98	10km
20 May	Midweek Road Race Division 2 - Bishops Stortford (Closed Race)	39:46	66.61	10km
16 May	Woodbridge 10K	39:48	66.55	10km
3 May	Ashdon	44:05	60.08	10km
5 Apr	Tonbridge Open Meeting - 600M PB	1:39	73.41	0.6km
28 Mar	Great Westgarth Race 5k	18:34	67.62	4.86km
20 Mar	Cambridge parkrun SB	19:47	65.37	5km
28 Feb	Saffron - 'East Herts and West Essex' XC	30:31	60.77	4.4mi
21 Feb	Sunday League XC: Watford	47:16	44.75	5mi
14 Feb	B.Stortford - 'East Herts and West Essex' XC	33:36	60.12	4.78mi
31 Jan	Hedingham Trail Half	2:07:00	46.08	13.2mi
17 Jan	Ware - 'East Herts and West Essex' XC	38:29	52.15	4.75mi
3 Jan	Sunday League XC: Royston	42:47	49.44	5mi
2009		Result	WAVA	Distance
28 Dec	Buntingford 10 SB	1:08:29	64.00	10mi
27 Dec	End of '09 10K (Harrietsham) SB	42:29	62.35	10km
26 Dec	Witham Boxing day 5			5mi
13 Dec	Sunday League XC: Trent Park	43:27	48.57	5mi
6 Dec	Nene Valley 10	1:10:45	61.87	10mi
29 Nov	Harlow - 'East Herts and West Essex' XC	37:07	55.59	4.89mi
22 Nov	Sunday League XC: Chicksands SB	35:26	59.56	5mi
19 Sep	High Peak 40 Mile Challenge SB	9:33:36	35.82	40mi
2 Aug	Ironman UK	13:25:36		2.4mi/112mi/26.2mi
28 Jun	Cowman	5:22:09		1900m/56mi/13.1mi
4 May	Ashdon 10k	44:24	59.55	10km
29 Mar	Joe Cox Half Marathon SB	1:22:48	70.03	13.1mi
8 Mar	Wymondham 20 PB	2:13:47	68.16	20mi
22 Feb	Bury 20	2:19:25	65.40	20mi
8 Feb	Great Bentley Half Marathon	1:23:35	69.38	13.1mi
25 Jan	Benfleet 15 SB	1:52:36	59.49	15mi
11 Jan	Saffron Walden - Cross Country League PB	30:05	60.77	4.35mi
2008		Result	WAVA	Distance
28 Dec	Buntingford 10	1:05:26	66.90	10mi
9 Nov	Stebbing 10 SB	1:03:40	68.72	10mi
2 Nov	Stevenage Half Marathon SB	1:25:18	67.97	13.1mi
28 Sep	Saffron Walden 10k	41:18	63.95	10km
20 Sep	Round Norfolk Relay - Stage 11 SB	2:17:28	64.89	19.6mi
14 Sep	Great Bardfield Charity 10K	39:18	67.20	10km
8 Aug	Clonmany 5K PB	18:48	68.43	5km
25 Jun	Stevenage 10K Midweek League Race 4 of 4 (Closed Race)	40:00	66.03	10km
15 Jun	Stansted 10K	40:37	65.02	10km
11 Jun	Welwyn 5M Midweek League (Closed Race) SB	31:28	66.98	5mi
8 Jun	Stortford 10K	39:45	66.44	10km
29 May	Stevenage 10K Midweek League (Closed Race)	40:01	66.00	10km
26 May	Hatfield Broad Oak 10K SB	38:25	68.75	10km
14 May	Bishop's Stortford 10K Midweek League (Closed Race)	39:35	66.72	10km
11 May	Newport 10K	44:06	59.89	10km
5 May	Ashdon 10K	45:59	57.44	10km
9 Mar	The Cub	2:45:00	23.72	9mi
2007		Result	WAVA	Distance
25 Nov	Hereward Relay - stage 3	1:11:00	63.57	10.3mi
18 Nov	Stortford 10	1:03:25	68.99	10mi
11 Nov	Stebbing 10 SB	1:02:40	69.81	10mi
4 Nov	Stevenage Half Marathon SB	1:25:45	67.61	13.1mi
7 Oct	Manuden Fun Run - 10K SB	38:38	68.33	10km
30 Sep	Saffron Walden 10K	38:52	67.92	10km
15 Sep	Round Norfolk Relay - Stage 7 PB	1:01:57	64.94	9.24mi
9 Sep	The Grizzly	3:30:00	43.41	20mi
12 Aug	Bluewater 10K (& 2K fun run)	41:24	63.77	10km
20 Jun	MIDWEEK ROAD RACE LEAGUE STEVENAGE race 3	39:55	66.14	10km
13 Jun	Midweek League Road Race Bishop's Stortford	40:30	65.19	10km
15 May	MIDWEEK ROAD RACE LEAGUE WELWYN	39:20	67.12	10km
7 May	Ashdon 10K+ PB	45:33	61.68	10.6km
22 Apr	London Marathon PB	3:18:54	61.12	26.2mi
1 Apr	Oakley 20 SB	2:14:51	67.60	20mi
11 Mar	Mondi 15 PB	1:40:20	66.75	15mi
25 Feb	Bury 20	2:38:41	57.45	20mi
27 Jan	Southern Cross Country Men 15K	1:00:33	67.05	15km
20 Jan	Box Hill Fell race SB	1:04:15	50.19	7.5mi
2006		Result	WAVA	Distance
26 Dec	Witham boxing day 5 SB	30:43	68.58	5mi
26 Nov	Hereward Relay - stage 3 PB	1:12:26	62.31	10.3mi
19 Nov	Stortford 10	1:03:59	68.38	10mi
5 Nov	Stevenage Half-Marathon SB	1:29:15	64.96	13.1mi
16 Sep	Round Norfolk Relay Stage 11 SB	2:35:00	57.55	19.6mi
10 Sep	Grunty Fen Half Marathon	1:31:00	63.71	13.1mi
2 Jul	Stansted 10K	44:00	60.00	10km
28 Jun	MIDWEEK ROAD RACE DIVISION 2, WELWYN GARDEN CITY	31:00	67.96	5mi
22 Jun	MIDWEEK ROAD RACE DIVISION 2 Royston 10k	39:50	66.28	10km
14 Jun	MIDWEEK ROAD RACE DIVISION 2, BISHOPS STORTFORD SB	37:29	70.43	10km
4 Jun	Tilty Hilly	32:29	64.85	5mi
29 May	Hatfield Broad Oak 10K	38:26	68.69	10km
25 May	MIDWEEK ROAD RACE DIVISION 2, STEVENAGE	39:40	66.55	10km
2 Apr	Sunflower 10k Hastingwood	39:22	67.06	10km
26 Mar	LRRL Kibworth 6 Mile PB	42:00	60.62	6mi
5 Mar	Wymondham 10 SB	1:02:30	70.00	10mi
21 Jan	Box Hill Fell race PB	1:00:06	53.66	7.5mi
2005		Result	WAVA	Distance
26 Dec	Witham Boxing Day 5 SB	30:06	69.99	5mi
4 Dec	Nene Valley 10 SB	1:02:05	70.47	10mi
27 Nov	Hereward Relay - stage 2 PB	1:16:00	67.90	11.7mi
20 Nov	Stortford 10	1:02:50	69.63	10mi
30 Oct	FriedrichLugwig JahnLauf Berlin PB	42:40	66.51	10.7km
2 Oct	MSC Felixstowe Half Marathon	1:23:22	69.54	13.1mi
24 Sep	Round Norfolk Relay Stage 11 PB	2:15:00	66.07	19.6mi
11 Sep	Grunty Fen Half Marathon PB	1:22:11	70.54	13.1mi
2004		Result	WAVA	Distance
11 Jul	Stansted 10k	42:50	61.63	10km
27 Jun	Borehamwood Half Marathon SB	1:44:11	55.65	13.1mi
24 Jun	MWRRL Trent park 9k SB	37:10	63.68	9km
8 Jun	MWRRL Stortford 10k SB	39:26	66.95	10km
31 May	Hatfield Broad Oak 10k	41:50	63.11	10km
24 May	MWRRL Orion 5M SB	34:06	61.78	5mi
8 May	MWRRL Welwryn Mob 5.69M PB	35:54	67.13	5.69mi
2003		Result	WAVA	Distance
7 Sep	Manuden 10K SB	39:09	67.43	10km
28 Jun	Willingale 10k	40:27	65.27	10km
25 Jun	MWRRL Trent park 9k SB	36:40	64.55	9km
8 Jun	MWRRL Welwryn Mob 5.6M PB	35:20	67.08	5.6mi
20 May	MWRRL Stortford 10k	39:40	66.55	10km
8 May	MWRRL Orion 5M SB	33:00	63.84	5mi
18 Apr	Maidenhead Easter 10	1:08:24	63.96	10mi
2 Mar	Wymondham 10 SB	1:04:44	67.58	10mi
2002		Result	WAVA	Distance
18 Dec	Stevenage 5k	20:05	63.98	5km
3 Dec	Stevenage 5k	19:40	65.34	5km
19 Nov	Stevenage 5k SB	19:40	65.34	5km
29 May	MWRRL Stortford 10k	39:23	67.03	10km
12 May	Deeping 10k	38:13	69.08	10km
6 May	Watford 10k	38:11	69.14	10km
2 May	MWRRL Stevenage 10K PB	37:13	70.94	10km
28 Apr	Bracknell Half Marathon	1:25:18	67.97	13.1mi
7 Apr	St Clare 10k	37:44	69.96	10km
24 Mar	Linton Half Marathon SB	1:23:16	69.63	13.1mi
17 Mar	Barnet 10k	39:14	67.29	10km
9 Mar	Bethersden 5 PB	29:51	70.58	5mi
3 Mar	Wymondham 10 PB	1:01:39	70.97	10mi
17 Feb	St Peters brewery 10k	37:48	69.84	10km
6 Jan	Chernobyl Harlow 5M	33:00	63.84	5mi
2001		Result	WAVA	Distance
4 Nov	Stevenage Half Marathon	1:28:36	65.43	13.1mi
30 Sep	Experian Robin Hood Marathon SB	4:03:00	50.02	26.2mi
2 Sep	Garden City 10 SB	1:06:05	66.20	10mi
5 Aug	Harlow 10	1:06:25	65.87	10mi
15 Jul	Felsted 10k	38:41	68.25	10km
10 Jul	MWRRL Welwryn Mob 5.6M PB	33:27	66.92	5.3mi
30 Jun	Dovedale Willingale 10k	39:20	67.12	10km
18 Jun	MWRRL Trent park 9k PB	33:43	70.20	9km
10 Jun	MWRRL Orion 5M SB	31:05	67.77	5mi
8 Jun	Royston mid week 10k SB	37:28	70.46	10km
28 May	MWRRL Stortford 10k	39:00	67.69	10km
22 Apr	London Marathon	4:36:00	44.04	26.2mi
28 Mar	Hatfield Broad Oak 10k	39:49	66.30	10km
4 Feb	Las Vegas Half	1:32:45	62.51	13.1mi
28 Jan	Brass Monkey Half Marathon SB	1:28:15	65.69	13.1mi
2000		Result	WAVA	Distance
22 Oct	Great North Run	2:12:19	43.82	13.1mi
17 Sep	Dunmow to Walden Half Marathon SB	1:37:29	59.47	13.1mi
23 Jul	St Thomas 10k Puckeridge SB	40:19	65.48	10km
29 May	Hatfield Broad Oak 10k	41:37	63.44	10km
30 Apr	Shakespeare Marathon	1:42:40	56.47	13.1mi
2 Apr	Linton Half Marathon	1:38:00	59.16	13.1mi
12 Mar	Reading Half Marathon	1:40:32	57.67	13.1mi
1999		Result	WAVA	Distance
21 Nov	Stortford 10 SB	1:14:36	58.65	10mi

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	92	68	99	83	99	130	73	95	95	152	77	25	1089
2024	0	0	0	10	0	0	0	0	0	0	0	0	10
2023	61	60	68	68	76	75	113	90	112	71	122	88	1005
2023	0	0	0	2	0	0	0	0	0	0	0	0	2
2022	60	85	60	15	15	37	29	81	49	44	18	11	504
2022	0	0	0	0	0	0	0	0	0	4	0	0	4
2021	6	0	0	0	0	0	0	0	0	0	0	0	6
2021	47	44	11	75	79	79	35	125	174	93	29	29	820
2021	0	0	46	12	10	21	0	0	0	0	6	0	95
2020	10	9	35	97	109	58	88	92	120	86	79	78	863
2020	17	0	0	0	0	67	43	26	0	0	0	0	153
2019	0	0	0	3	0	0	0	0	0	0	0	0	3
2019	18	71	74	63	104	61	17	6	3	0	9	8	435
2019	0	0	0	0	0	0	0	0	7	9	7	0	23
2018	86	49	48	36	5	25	46	48	0	39	33	30	446
2018	0	0	0	0	0	0	0	0	0	11	0	0	11
2017	65	37	38	21	67	145	136	70	71	30	54	54	788
2017	7	32	0	0	0	0	0	0	0	0	0	0	39
2016	129	67	108	144	205	128	55	110	45	23	34	21	1069
2015	87	38	100	23	33	47	88	71	97	54	44	75	757
2015	9	0	0	0	2	0	0	0	0	0	0	0	11
2014	43	6	16	36	0	0	0	8	13	22	0	27	171
2014	0	0	0	0	3	0	8	19	0	7	0	0	37
2013	0	0	0	0	0	0	0	0	0	0	11	0	11
2013	39	1	32	20	14	18	98	55	40	49	17	19	402
2013	10	0	0	0	0	0	30	0	0	0	0	0	40
2012	0	0	0	0	0	0	0	0	2	0	0	0	2
2012	40	14	132	53	84	18	56	69	16	37	30	17	566
2012	0	16	0	0	0	0	0	0	2	0	0	0	18
2011	71	61	32	37	43	37	64	102	41	32	27	22	568
2010	0	0	0	0	0	0	0.8	0	0	0	0	0	0.8
2010	85	59	69	70	100	73	74	85	77	47	97	30	867
2010	8	0	6	18	10	0	12	0	20	0	0	0	74
2009	0	1.2	3.3	0	1.6	3.6	0.9	2.4	0	0	0	0	12.9
2009	87	136	168	83	11	25	21	29	64	8	39	62	730
2009	54	37	0	17	83	152	11	112	17	30	0	0	513
2008	92	50	38	64	93	76	51	97	134	86	82	93	955
2007	161	149	146	130	103	73	138	53	118	115	112	64	1362
2005	0	0	0	0	0	0	0	0	13	0	0	0	13
2002	0	0	0	0	6	0	0	0	0	0	0	0	6

Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22	Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27
-	3.1mi, 37:31 Run - General 1) 1mi - 11:19(11:20/mi) 121/134bpm [1372b/mi] 83/88rpm 5.29/7.83mph 2) 1mi - 12:26(12:27/mi) 127/146bpm [1580b/mi] 81/106rpm 4.82/6.34mph 3) 1mi - 12:50(12:51/mi) 128/149bpm [1645b/mi] 77/88rpm 4.67/6.46mph 4) 0.07mi - 54(12:49/mi) 128/149bpm [1641b/mi] 77/88rpm 4.67/6.46mph Add a comment	-	-	3.4mi, 41:12 Run - General 1) 1mi - 11:29(11:30/mi) 127/140bpm [1461b/mi] 81/89rpm 5.21/7.14mph 2) 1mi - 12:52(12:53/mi) 128/137bpm [1648b/mi] 75/86rpm 4.66/6.28mph 3) 1mi - 11:57(11:58/mi) 130/143bpm [1556b/mi] 79/86rpm 5.01/6.15mph 4) 0.41mi - 4:52(11:59/mi) 130/143bpm [1557b/mi] 79/86rpm 5.01/6.15mph Add a comment	-	-
Thu 28th Nov Nov 28	Fri 29th Nov Nov 29	Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4
4.4mi, 50:51 Run - General 1) 1mi - 11:08(11:09/mi) 121/136bpm [1350b/mi] 84/88rpm 5.38/6.9mph 2) 1mi - 11:28(11:29/mi) 127/140bpm [1458b/mi] 81/86rpm 5.23/6.15mph 3) 1mi - 11:31(11:32/mi) 128/137bpm [1475b/mi] 80/86rpm 5.21/6.15mph 4) 1mi - 11:39(11:40/mi) 129/139bpm [1504b/mi] 78/94rpm 5.14/6.71mph 5) 0.43mi - 5:03(11:40/mi) 129/139bpm [1504b/mi] 78/94rpm 5.14/6.71mph Add a comment 6.7mi, 1:22:54 Run - General 1) 1mi - 12:19(12:21/mi) 124/141bpm [1530b/mi] 75/91rpm 4.86/6.71mph 2) 1mi - 13:08(13:09/mi) 127/141bpm [1669b/mi] 77/88rpm 4.56/6.53mph 3) 1mi - 12:13(12:14/mi) 129/136bpm [1577b/mi] 78/87rpm 4.91/6.03mph 4) 1mi - 12:49(12:50/mi) 128/143bpm [1642b/mi] 76/86rpm 4.68/6.59mph 5) 1mi - 12:11(12:11/mi) 129/141bpm [1572b/mi] 78/88rpm 4.92/6.59mph 6) 1mi - 12:11(12:12/mi) 130/140bpm [1586b/mi] 75/87rpm 4.92/6.71mph 7) 0.66mi - 8:01(12:12/mi) 130/140bpm [1587b/mi] 75/87rpm 4.92/6.71mph Add a comment	-	-	-	-	-	-
Thu 5th Dec Dec 5	Fri 6th Dec Dec 6	Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11
-	-	-	0mi, 38:09 Cross - General 1) 0mi - 38:09(0/mi) Add a comment	2.9mi, 35:50 Run - General 1) 0.13mi - 1:27(11:16/mi) 123/132bpm [1387b/mi] 86/88rpm 5.31/6.68mph 2) 2.77mi - 34:22(12:25/mi) 143/173bpm [1775b/mi] 80/99rpm 4.83/6.75mph Add a comment	0mi, 46:51 Cross - General 1) 0mi - 46:51(0/mi) Add a comment 4.4mi, 54:30 Run - General 1) 1mi - 11:59(12:00/mi) 125/152bpm [1501b/mi] 77/91rpm 5/6.53mph 2) 1mi - 11:58(11:59/mi) 149/168bpm [1785b/mi] 83/88rpm 5.01/6.46mph 3) 1mi - 13:52(13:53/mi) 133/148bpm [1847b/mi] 78/95rpm 4.32/5.9mph 4) 1mi - 11:48(11:49/mi) 139/153bpm [1644b/mi] 82/88rpm 5.08/6.96mph 5) 0.41mi - 4:50(11:49/mi) 139/153bpm [1643b/mi] 82/88rpm 5.08/6.96mph Add a comment	-
Thu 12th Dec Dec 12	Fri 13th Dec Dec 13	Sat 14th Dec Dec 14	Sun 15th Dec Dec 15	Mon 16th Dec Dec 16	Tue 17th Dec Dec 17	Wed 18th Dec Dec 18
3mi, 35:09 Run - General 1) 1mi - 11:39(11:40/mi) 124/139bpm [1446b/mi] 83/91rpm 5.15/6.71mph 2) 1mi - 11:58(11:59/mi) 130/144bpm [1558b/mi] 82/102rpm 5.01/6.65mph 3) 1mi - 11:21(11:22/mi) 133/153bpm [1513b/mi] 82/91rpm 5.28/7.02mph 4) 0.01mi - 9(11:30/mi) 133/153bpm [1529b/mi] 82/91rpm 5.28/7.02mph Add a comment	12.1mi, 2:11:21 Run - General 1) 1mi - 10:08(10:09/mi) 141/167bpm [1430b/mi] 85/88rpm 5.92/7.21mph 2) 1mi - 10:21(10:22/mi) 143/164bpm [1482b/mi] 81/86rpm 5.79/7.14mph 3) 1mi - 10:55(10:56/mi) 145/161bpm [1585b/mi] 81/88rpm 5.49/6.71mph 4) 1mi - 10:36(10:37/mi) 155/173bpm [1645b/mi] 84/90rpm 5.65/7.46mph 5) 1mi - 9:48(9:48/mi) 148/173bpm [1452b/mi] 85/88rpm 6.12/7.4mph 6) 1mi - 10:43(10:44/mi) 154/174bpm [1652b/mi] 85/88rpm 5.59/7.02mph 7) 1mi - 10:10(10:10/mi) 144/173bpm [1464b/mi] 84/93rpm 5.9/7.14mph 8) 1mi - 11:18(11:19/mi) 144/154bpm [1631b/mi] 82/88rpm 5.3/7.14mph 9) 1mi - 11:58(11:59/mi) 153/166bpm [1832b/mi] 79/88rpm 5.01/6.34mph 10) 1mi - 12:18(12:19/mi) 143/166bpm [1760b/mi] 75/88rpm 4.87/6.46mph 11) 1mi - 10:57(10:58/mi) 150/160bpm [1646b/mi] 83/87rpm 5.47/6.96mph 12) 1mi - 11:16(11:17/mi) 143/155bpm [1612b/mi] 81/88rpm 5.32/7.08mph 13) 0.07mi - 48(11:18/mi) 143/155bpm [1615b/mi] 81/88rpm 5.32/7.08mph Add a comment 3mi, 33:44 Run - General 1) 1mi - 10:44(10:45/mi) 123/137bpm [1321b/mi] 83/91rpm 5.59/7.64mph 2) 1mi - 12:18(12:19/mi) 125/138bpm [1539b/mi] 79/88rpm 4.87/6.21mph 3) 0.87mi - 10:42(12:19/mi) 125/138bpm [1539b/mi] 79/88rpm 4.87/6.21mph Add a comment	-	-	-	-	-

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