-
Races
328 -
Miles
56245 -
Miles
771 -
Miles
1165 -
WAVA
83.63% -
100m
21 -
400m
1:26 -
Mile
6:20 -
5k
19:34 -
5M
34:00 -
10k
39:29 -
10M
1:24:12 -
Half
1:30:28 -
20M
2:32:38 -
Mara
3:12:21 -
50k
4:21:13 -
100k
9:11:49 -
100M
21:03:25
| About Me | |
|---|---|
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| Random Q&A | See your Q&A |
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| Recent Blogs | |
|---|---|
| My next race | 19th Nov |
| Mini park run sandwich | 16th Nov |
| Double T and 16 miles on a school day | 13th Nov |
| Park run sandwich | 9th Nov |
| Double threshold day with one session in the dark | 7th Nov |
| My parkrun |
|---|
| Watermead Country Park parkrun |
| Recent Training | |||
|---|---|---|---|
|
19th Nov
|
General | 9mi | 32:22 |
|
18th Nov
|
General | 7.1mi | 1:01:09 |
|
17th Nov
|
General | 7.5mi | 1:06:20 |
|
16th Nov
|
General | 3.9mi | 35:16 |
|
16th Nov
|
Race | 3.2mi | 20:10 |
| 12 Month Benchmarks | Run | Bike |
|---|---|---|
| Mile | 6:13 | 3:17 |
| 5k | 19:49 | 10:34 |
| 5mi | 33:45 | 17:04 |
| 10k | 41:59 | 21:20 |
| 10mi | 1:08:42 | 36:29 |
| Half | 1:31:12 | 52:40 |
| 20mi | 2:28:56 | 0 |
| Mara | 3:16:20 | 0 |
| 50k | 4:28:04 | 0 |
| 40mi | 5:58:04 | 0 |
| 75k | 7:14:35 | 0 |
| 50mi | 7:49:53 | 0 |
| 100k | 10:23:51 | 0 |
| Recent Pictures | Show more |
|---|---|
| Recent Threads |
|---|
| Fetch track meet - Tamworth - Sat 26th Oct |
| Garmin Status - what does Garmin say about you today?! |
| parkrun thread |
| Cats in Boxes |
| Menopause and running |
| The vaporfly thread |
| Buddies (91) |
|---|
| Followers (61) |
|---|
| Badges Collected | See available badges |
|---|---|
|
|
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- Best WAVA
| Dist | Races | 2004 | 2005 | 2006 | 2007 | 2008 | 2009 | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2022 | 2023 | 2024 | PB | WB |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 100m | 1 | 21 49.95 |
21
5:38/mi
|
49.95 | |||||||||||||||||||
| 400m | 1 | 1:26 68.91 |
1:26
5:46/mi
|
68.91 | |||||||||||||||||||
| 1mi | 2 | 7:09 59.36 | 6:20 76.15 |
6:20
6:20/mi
|
76.15 | ||||||||||||||||||
| 5km | 35 | 19:34 77.80 | 20:08 78.57 | 21:14 78.49 | 20:09 83.63 |
19:34
6:18/mi
|
83.63 | ||||||||||||||||
| 5mi | 8 | 43:40 54.79 | 42:53 56.06 | 39:29 61.07 | 38:36 62.70 | 34:00 72.17 | 34:30 72.44 |
34:00
6:48/mi
|
72.44 | ||||||||||||||
| 6mi | 5 | 55:55 51.84 | 51:33 56.42 | 40:07 74.71 | 46:52 64.86 |
40:07
6:41/mi
|
74.71 | ||||||||||||||||
| 10km | 27 | 54:19 54.91 | 55:55 53.44 | 51:39 58.00 | 54:46 54.86 | 50:11 60.08 | 49:07 61.62 | 50:02 60.75 | 44:47 68.56 | 41:14 74.46 | 39:29 78.70 | 42:51 73.01 | 44:39 71.14 | 43:00 79.23 |
39:29
6:21/mi
|
79.23 | |||||||
| 7mi | 7 | 1:05:56 51.36 | 1:03:40 53.32 | 58:30 58.19 | 1:01:38 55.42 | 59:32 57.59 | 58:29 58.62 | 1:01:35 55.91 |
58:29
8:21/mi
|
58.62 | |||||||||||||
| 10mi | 3 | 1:36:00 51.22 | 1:28:04 55.95 | 1:24:12 58.85 |
1:24:12
8:25/mi
|
58.85 | |||||||||||||||||
| 13.1mi | 12 | 2:05:00 51.80 | 1:54:37 56.63 | 1:51:44 58.46 | 1:47:43 60.64 | 1:34:04 70.41 | 1:30:28 74.10 | 1:44:19 67.62 | 1:31:47 81.43 |
1:30:28
6:54/mi
|
81.43 | ||||||||||||
| 15.7mi | 1 | 3:15:00 40.72 |
3:15:00
12:25/mi
|
40.72 | |||||||||||||||||||
| 17mi | 2 | 4:05:00 35.10 |
4:05:00
14:25/mi
|
35.10 | |||||||||||||||||||
| 30km | 7 | 3:07:28 50.21 | 2:57:51 53.06 | 2:49:10 55.96 | 2:24:17 66.85 | 2:17:40 70.50 |
2:17:40
7:23/mi
|
70.50 | |||||||||||||||
| 20mi | 7 | 3:20:54 50.45 | 3:08:58 53.76 | 2:56:37 57.70 | 3:18:57 51.63 | 2:33:15 67.36 | 2:32:38 70.02 |
2:32:38
7:38/mi
|
70.02 | ||||||||||||||
| 25mi | 1 | 6:57:00 30.81 |
6:57:00
16:41/mi
|
30.81 | |||||||||||||||||||
| 26.2mi | 137 | 4:28:45 49.94 | 4:11:21 53.65 | 3:52:20 58.23 | 4:19:00 52.24 | 3:31:29 64.54 | 3:19:10 68.90 | 3:12:21 71.35 | 3:14:06 71.14 | 3:28:29 66.69 | 3:38:00 64.27 | 3:26:51 68.30 | 3:37:37 65.53 | 3:32:35 67.76 | 3:21:58 72.95 | 3:47:00 66.52 | 3:17:00 78.61 |
3:12:21
7:20/mi
|
78.61 | ||||
| 26.4mi | 1 | 6:38:00 38.27 |
6:38:00
15:05/mi
|
38.27 | |||||||||||||||||||
| 26.5mi | 1 | 7:12:00 32.19 |
7:12:00
16:18/mi
|
32.19 | |||||||||||||||||||
| 27mi | 7 | 6:08:00 38.07 | 6:50:00 34.17 | 6:43:48 35.00 | 6:09:00 40.42 | 6:08:39 40.90 |
6:08:00
13:38/mi
|
40.90 | |||||||||||||||
| 28mi | 1 | 4:51:00 51.25 |
4:51:00
10:24/mi
|
51.25 | |||||||||||||||||||
| 28.2mi | 1 | 4:37:57 57.05 |
4:37:57
9:51/mi
|
57.05 | |||||||||||||||||||
| 29.3mi | 5 | 5:36:48 45.56 | 5:50:00 43.99 | 4:29:37 57.61 |
4:29:37
9:12/mi
|
57.61 | |||||||||||||||||
| 30mi | 9 | 5:56:05 44.27 | 5:25:44 48.56 | 4:57:00 53.73 | 5:08:50 51.67 | 4:58:19 53.78 | 4:51:09 56.26 |
4:51:09
9:42/mi
|
56.26 | ||||||||||||||
| 50km | 3 | 6:58:14 39.36 | 4:21:13 64.76 | 4:24:38 64.96 |
4:21:13
8:24/mi
|
64.96 | |||||||||||||||||
| 33.5mi | 1 | 6:41:23 47.01 |
6:41:23
11:58/mi
|
47.01 | |||||||||||||||||||
| 34mi | 1 | 5:32:13 57.79 |
5:32:13
9:46/mi
|
57.79 | |||||||||||||||||||
| 36mi | 1 | 5:40:20 61.25 |
5:40:20
9:27/mi
|
61.25 | |||||||||||||||||||
| 37mi | 1 | 5:53:47 60.04 |
5:53:47
9:34/mi
|
60.04 | |||||||||||||||||||
| 37.5mi | 1 | 5:59:30 61.64 |
5:59:30
9:35/mi
|
61.64 | |||||||||||||||||||
| 37.6mi | 1 | 5:55:00 61.07 |
5:55:00
9:26/mi
|
61.07 | |||||||||||||||||||
| 38mi | 1 | 6:38:50 55.09 |
6:38:50
10:30/mi
|
55.09 | |||||||||||||||||||
| 39mi | 1 | 5:56:00 64.79 |
5:56:00
9:08/mi
|
64.79 | |||||||||||||||||||
| 40mi | 6 | 8:13:30 46.20 | 6:45:35 57.02 | 11:32:09 33.41 | 9:14:41 42.24 | 5:41:34 71.84 |
5:41:34
8:32/mi
|
71.84 | |||||||||||||||
| 41.3mi | 1 | 6:00:00 66.47 |
6:00:00
8:43/mi
|
66.47 | |||||||||||||||||||
| 66.9km | 1 | 6:00:00 68.24 |
6:00:00
8:40/mi
|
68.24 | |||||||||||||||||||
| 45mi | 1 | 9:33:00 45.98 |
9:33:00
12:44/mi
|
45.98 | |||||||||||||||||||
| 45.9mi | 3 | 9:18:00 48.55 | 8:06:00 56.01 |
8:06:00
10:35/mi
|
56.01 | ||||||||||||||||||
| 46mi | 1 | 10:55:00 41.31 |
10:55:00
14:14/mi
|
41.31 | |||||||||||||||||||
| 75km | 2 | 7:44:21 60.83 | 8:20:51 57.83 |
7:44:21
9:58/mi
|
60.83 | ||||||||||||||||||
| 48mi | 1 | 10:07:44 47.27 |
10:07:44
12:40/mi
|
47.27 | |||||||||||||||||||
| 78km | 2 | 11:39:09 41.20 | 12:57:22 37.21 |
11:39:09
14:26/mi
|
41.20 | ||||||||||||||||||
| 80km | 2 | 12:08:29 40.75 | 11:38:18 42.69 |
11:38:18
14:03/mi
|
42.69 | ||||||||||||||||||
| 50mi | 1 | 11:37:50 45.15 |
11:37:50
13:57/mi
|
45.15 | |||||||||||||||||||
| 56mi | 1 | 9:28:53 61.62 |
9:28:53
10:10/mi
|
61.62 | |||||||||||||||||||
| 100km | 5 | 9:47:41 68.16 | 9:11:49 72.99 | 9:29:50 71.12 | 12:44:45 54.22 | 10:25:08 71.79 |
9:11:49
8:53/mi
|
72.99 | |||||||||||||||
| 66mi | 1 | 11:50:28 61.50 |
11:50:28
10:46/mi
|
61.50 | |||||||||||||||||||
| 106.7km | 1 | 12:00:00 61.86 |
12:00:00
10:52/mi
|
61.86 | |||||||||||||||||||
| 109.9km | 1 | 12:00:00 64.34 |
12:00:00
10:33/mi
|
64.34 | |||||||||||||||||||
| 70mi | 1 | 13:27:00 58.53 |
13:27:00
11:32/mi
|
58.53 | |||||||||||||||||||
| 117.5km | 1 | 12:00:00 71.34 |
12:00:00
9:52/mi
|
71.34 | |||||||||||||||||||
| 73.6mi | 1 | 12:00:00 70.96 |
12:00:00
9:47/mi
|
70.96 | |||||||||||||||||||
| 73.7mi | 1 | 12:00:00 70.11 |
12:00:00
9:46/mi
|
70.11 | |||||||||||||||||||
| 100mi | 2 | 24:00:00 51.30 | 21:03:25 61.08 |
21:03:25
12:38/mi
|
61.08 |
| Date | Planned Races | Distance | ||
|---|---|---|---|---|
| 1 Mar | The Groundhog Marathon | 26.2mi | ||
| 23 Feb | Leicestershire Half Marathon | 13.1mi | ||
| 16 Feb | Birmingham Running Festival HALF MARATHON | 13.1mi | ||
| 9 Feb | Running GP at Goodwood Motor Circuit 50k | 50km | ||
| 2 Feb | Warwick Half Marathon | 13.1mi | ||
| 22 Dec | Birmingham Running Festival | 13.1mi | ||
| 2024 | Result | WAVA | Distance | |
| 16 Nov | Abbey Park parkrun SB | 20:09 | 83.63 | 5km |
| 9 Nov | Abbey Park parkrun | 20:11 | 83.49 | 5km |
| 26 Oct | Tamworth Fetch Meet Mile PB | 6:20 | 76.15 | 1mi |
| 26 Oct | Tamworth Castle Grounds parkrun | 20:37 | 81.74 | 5km |
| 26 Oct | Tamworth Fetch Meet 400m PB | 1:26 | 68.91 | 400m |
| 19 Oct | The Doctor K Cup | 20:42 | 81.41 | 5km |
| 19 Oct | Abbey Park parkrun | 20:42 | 81.41 | 5km |
| 13 Oct | Leicester Half Marathon SB | 1:31:47 | 81.43 | 13.1mi |
| 6 Oct | Chester Marathon SB | 3:17:00 | 78.61 | 26.2mi |
| 28 Sep | Long Eaton parkrun | 20:21 | 82.81 | 5km |
| 21 Sep | Long Eaton parkrun | 20:27 | 82.40 | 5km |
| 14 Sep | Durham parkrun | 21:44 | 77.54 | 5km |
| 7 Sep | Abbey Park parkrun | 20:44 | 81.28 | 5km |
| 24 Aug | Severn valley events 100km SB | 10:25:08 | 71.79 | 100km |
| 11 Aug | Birmingham Canal Canter | 5:31:34 | 46.12 | 26.2mi |
| 10 Aug | Watermead Country Park parkrun | 20:52 | 79.87 | 5km |
| 3 Aug | Banister 6 hour track | 31mi | 6hr | |
| 20 Jul | Watermead Country Park parkrun | 21:01 | 79.30 | 5km |
| 12 Jul | Tara Kinder 10k SB | 43:00 | 79.23 | 10km |
| 15 Jun | Abbey Park parkrun | 21:07 | 78.93 | 5km |
| 1 Jun | The ultra loop | 40mi | 6hr | |
| 25 May | Abbey Park parkrun | 20:31 | 81.23 | 5km |
| 6 May | Milton Keynes Marathon | 3:22:18 | 75.59 | 26.2mi |
| 27 Apr | Abbey Park parkrun | 20:15 | 82.30 | 5km |
| 13 Apr | Crawley 12 hour | 52mi | 12hr | |
| 6 Apr | Abbey Park parkrun | 20:29 | 81.37 | 5km |
| 23 Mar | Abbey Park parkrun | 20:35 | 80.97 | 5km |
| 16 Mar | Enigma Week at the Knees 7 in 7 | 3:33:29 | 71.63 | 26.2mi |
| 1 Mar | Track wars morning | 4:27:37 | 57.14 | 26.2mi |
| 1 Mar | Track wars evening | 5:34:42 | 45.69 | 26.2mi |
| 24 Feb | Abbey Park parkrun | 20:30 | 81.30 | 5km |
| 9 Feb | Charles Darwin Day Marathon | 3:45:09 | 67.92 | 26.2mi |
| 3 Feb | Abbey Park parkrun | 20:59 | 79.43 | 5km |
| 27 Jan | Dark track | 3:33:56 | 71.48 | 26.2mi |
| 20 Jan | Abbey Park parkrun | 21:37 | 77.10 | 5km |
| 2023 | Result | WAVA | Distance | |
| 27 Dec | The 16th Sunrise to Sunset Challenge | 3:58:53 | 64.01 | 26.2mi |
| 23 Dec | Abbey Park parkrun | 21:26 | 77.76 | 5km |
| 2 Dec | HOHOHO on the humber | 28mi | 6hr | |
| 2 Dec | Lincoln parkrun | 24:21 | 68.45 | 5km |
| 25 Nov | Abbey Park parkrun | 21:24 | 77.88 | 5km |
| 18 Nov | No finish line Monaco | 61mi | 24hr | |
| 11 Nov | Abbey Park parkrun | 21:18 | 78.25 | 5km |
| 28 Oct | Abbey Park parkrun SB | 21:14 | 78.49 | 5km |
| 23 Oct | Transylvania twist | 4:40:45 | 54.47 | 26.2mi |
| 21 Oct | Abbey Park parkrun | 21:25 | 77.82 | 5km |
| 14 Oct | Watermead Country Park parkrun | 21:19 | 78.19 | 5km |
| 7 Oct | Watermead Country Park parkrun | 21:25 | 77.82 | 5km |
| 23 Sep | Hullabaloo 6 hour challenge | 27mi | 6hr | |
| 1 Sep | Track wars | 50mi | 12hr | |
| 5 Aug | Banister series track race | 31mi | 6hr | |
| 18 Jun | See York Run York Trackathon | 26mi | 6hr | |
| 4 Jun | Circuit de sore legs SB | 3:47:00 | 66.52 | 26.2mi |
| 23 Apr | St George’s Day | 4:22:07 | 57.61 | 26.2mi |
| 15 Apr | Crawley 6hr | 39mi | 6hr | |
| 4 Mar | The Groundhog Marathon | 3:51:33 | 65.21 | 26.2mi |
| 10 Feb | Charles Darwin Day Marathon | 3:54:42 | 64.34 | 26.2mi |
| 2022 | Result | WAVA | Distance | |
| 11 Sep | Ponton Plod PB | 6:38:00 | 38.27 | 26.4mi |
| 2021 | Result | WAVA | Distance | |
| 19 Jun | MK24 | 36mi | 24hr | |
| 2020 | Result | WAVA | Distance | |
| 30 Oct | Gloucester track 24 hour | 87mi | 24hr | |
| 18 Oct | Bedford Autodrome Autumn Marathon SB | 3:21:58 | 72.95 | 26.2mi |
| 19 Sep | Enigma Valentino Rossi | 3:22:34 | 72.73 | 26.2mi |
| 1 Aug | Railway 28 PB | 4:37:57 | 57.05 | 28.2mi |
| 7 Mar | The Groundhog Marathon (and Half) | 3:27:27 | 70.19 | 26.2mi |
| 1 Mar | Barry 40 Mile Track Race PB | 5:41:34 | 71.84 | 40mi |
| 26 Jan | Four Season Challenge Race 1 Winter | 26mi | 6hr | |
| 18 Jan | Grim up North Holme Pierrepont 6 hour challenge | 27mi | 6hr | |
| 2019 | Result | WAVA | Distance | |
| 14 Dec | Newark Showground Christmas Challenge- Marathon Day 1 | 4:09:43 | 58.31 | 26.2mi |
| 8 Dec | Keyworth Turkey Trot SB | 1:44:19 | 67.62 | 13.1mi |
| 30 Nov | Nottingham Christmas Marathon, Half, 10k, 5k & 1 Mile | 3:57:08 | 61.41 | 26.2mi |
| 15 Sep | Ponton Plod SB | 6:08:39 | 40.90 | 27mi |
| 14 Sep | Yabba Dabba Do | 4:14:38 | 57.19 | 26.2mi |
| 17 Aug | Hell on the Humber | 60mi | 12hr | |
| 11 Aug | Birmingham Canal Canter | 5:33:00 | 43.25 | 26.2mi |
| 3 Aug | Sublime TWENTY4 24 hour race | 46mi | 24hr | |
| 13 Jul | Dishley parkrun, Loughborough | 22:04 | 71.68 | 5km |
| 6 Jul | Dishley parkrun, Loughborough | 21:56 | 72.12 | 5km |
| 8 Jun | Last one standing | 48mi | 50hr | |
| 13 Apr | Crawley 24 hour | 79mi | 24hr | |
| 31 Mar | Brexit or Exit Track Challenge Marathon | 3:37:56 | 66.09 | 26.2mi |
| 2 Mar | The Groundhog Marathon (and Half) SB | 3:32:35 | 67.76 | 26.2mi |
| 23 Feb | Bedford barkers 6 hour challenge | 40mi | 6hr | |
| 9 Feb | Philosophers run | 30mi | 7hr | |
| 19 Jan | It’s Grim up north Holme Pierrepont Challenge | 36mi | 6hr | |
| 12 Jan | Long Eaton parkrun SB | 20:08 | 78.57 | 5km |
| 5 Jan | Long Eaton parkrun | 20:22 | 77.67 | 5km |
| 1 Jan | Long Eaton parkrun | 20:35 | 76.85 | 5km |
| 2018 | Result | WAVA | Distance | |
| 1 Dec | Nottingham Christmas Marathon | 3:47:41 | 63.26 | 26.2mi |
| 4 Nov | Let's Go Round Again Nottingham Marathon | 3:54:18 | 61.48 | 26.2mi |
| 27 Oct | Ellie on the Humber | 34mi | 6hr | |
| 20 Oct | Grimley raceways 6 hours | 37mi | 6hr | |
| 14 Oct | Leicester Marathon | 3:47:26 | 63.33 | 26.2mi |
| 16 Sep | Ponton Plod SB | 6:09:00 | 40.42 | 27mi |
| 11 Aug | Berlin 100 PB | 21:03:25 | 61.08 | 100mi |
| 28 Jul | Manvers Dusk till Dawn | 35mi | 12hr | |
| 23 Jun | NoMad Ultra 50 Miles PB | 11:37:50 | 45.15 | 50mi |
| 6 May | Northampton chocathon | 4:46:40 | 49.74 | 26.2mi |
| 22 Apr | London Marathon | 4:06:44 | 57.79 | 26.2mi |
| 7 Apr | Crawley 24 hours | 117mi | 24hr | |
| 25 Mar | Canalathon 75km SB | 8:20:51 | 57.83 | 75km |
| 10 Mar | The Groundhog Marathon (and Half) SB | 3:37:37 | 65.53 | 26.2mi |
| 17 Feb | Railway Ultra PB | 5:59:30 | 61.64 | 37.5mi |
| 20 Jan | Holme Pierre point 6 hour challenge | 39mi | 6hr | |
| 2017 | Result | WAVA | Distance | |
| 16 Dec | Newark Showground Christmas Challenge- Marathon Day 1 | 3:54:28 | 60.82 | 26.2mi |
| 3 Dec | Nottingham Christmas Challenge (Marathon Distance) | 3:40:37 | 64.63 | 26.2mi |
| 11 Nov | Autumn Shakespeare | 3:45:32 | 63.23 | 26.2mi |
| 28 Oct | Helloween | 36mi | 6hr | |
| 15 Oct | Leicester Marathon | 3:48:50 | 62.31 | 26.2mi |
| 23 Sep | Brugg | 71mi | 12hr | |
| 19 Aug | Birmingham Canal Canter | 5:58:06 | 39.45 | 26.2mi |
| 23 Jul | Beatrix potter 6 hour | 36mi | 6hr | |
| 25 Jun | Boddington 50km SB | 4:24:38 | 64.96 | 50km |
| 11 Jun | Warrington summer track day 2 | 3:43:50 | 63.12 | 26.2mi |
| 10 Jun | Warrington Summer Track Marathon | 3:40:51 | 63.97 | 26.2mi |
| 27 May | London 2 Brighton Challenge (Full Ultra) SB | 12:44:45 | 54.22 | 100km |
| 14 May | Pjamathon PB | 5:40:20 | 61.25 | 36mi |
| 23 Apr | London Marathon | 3:30:52 | 67.00 | 26.2mi |
| 1 Apr | Crawley 12 hour PB | 12:00:00 | 71.34 | 117.481km |
| 19 Mar | Ashby 20 PB | 2:32:38 | 70.02 | 20mi |
| 4 Mar | Groundhog Marathon SB | 3:26:51 | 68.30 | 26.2mi |
| 26 Feb | Warrington track marathon | 3:42:56 | 63.38 | 26.2mi |
| 25 Feb | Warrington track marathon | 3:40:11 | 64.17 | 26.2mi |
| 12 Feb | Holme Pierre point 6 hour PB | 5:56:00 | 64.79 | 39mi |
| 5 Feb | Gloucester Marathon | 3:42:12 | 63.59 | 26.2mi |
| 2016 | Result | WAVA | Distance | |
| 27 Dec | Sunrise to sunset | 33mi | 8hr | |
| 10 Dec | Christmas Enigma Marathon | 3:56:15 | 59.80 | 26.2mi |
| 27 Nov | EMA 10k SB | 44:39 | 71.14 | 10km |
| 2 Apr | Crawley 6 hour track | 35mi | 6hr | |
| 6 Mar | Wrexham Marathon | 3:41:35 | 63.23 | 26.2mi |
| 5 Mar | Groundhog Marathon SB | 3:38:00 | 64.27 | 26.2mi |
| 14 Feb | Valentine's Day Challenge | 5:28:47 | 42.61 | 26.2mi |
| 13 Feb | Unusual Suspects 6 hr Challenge | 5:55:03 | 39.46 | 26.2mi |
| 24 Jan | Barrow 6 - Winter LRRL SB | 46:52 | 64.86 | 6mi |
| 17 Jan | Newcastle winter wonder 6 hour PB | 5:32:13 | 57.79 | 34mi |
| 2015 | Result | WAVA | Distance | |
| 20 Dec | Dawn to dusk ultra | 48mi | 8hr | |
| 31 Oct | Hell on the Humber 6 hour | 36mi | 6hr | |
| 25 Oct | Leicester Marathon | 3:35:22 | 65.05 | 26.2mi |
| 10 Oct | 9bar6x9 Trail Running Festival 54km PB | 6:41:23 | 47.01 | 33.55mi |
| 27 Sep | Robin Hood Marathon | 3:37:01 | 64.56 | 26.2mi |
| 12 Sep | The JW Ultra PB | 4:51:09 | 56.26 | 30mi |
| 30 Aug | Boston 12 hour PB | 12:00:00 | 70.96 | 73.6mi |
| 1 Aug | Railway Ultra PB | 5:55:00 | 61.07 | 37.6mi |
| 18 Jul | ISOMAN marathon | 3:54:05 | 59.40 | 26.2mi |
| 17 Jul | Tara Kinder 10k SB | 42:51 | 73.01 | 10km |
| 28 Jun | Combe abbey marathon | 3:54:14 | 59.36 | 26.2mi |
| 14 Jun | Long Eaton 5 SB | 34:30 | 72.44 | 5mi |
| 23 May | Foxton 24hr Track Race PB | 12:00:00 | 64.34 | 109.9km |
| 23 May | Foxton 24hr Track Race | 136km | ||
| 26 Apr | London Marathon SB | 3:28:29 | 66.69 | 26.2mi |
| 18 Apr | Crawley 6 hour track race PB | 6:00:00 | 68.24 | 66.882km |
| 12 Apr | A Coventry Way Challenge 40 SB | 9:14:41 | 42.24 | 40mi |
| 22 Mar | Canalathon 75km PB | 7:44:21 | 60.83 | 75km |
| 8 Mar | Wrexham Marathon | 3:35:48 | 64.43 | 26.2mi |
| 7 Mar | Groundhog Marathon | 3:34:01 | 64.97 | 26.2mi |
| 1 Mar | The Millennium Way PB | 6:38:50 | 55.09 | 38mi |
| 21 Feb | Winter Railway Ultra PB | 5:53:47 | 60.04 | 37mi |
| 25 Jan | Newcastle Racecourse 50km Race PB | 4:21:13 | 64.76 | 50km |
| 2014 | Result | WAVA | Distance | |
| 22 Nov | Bislett 12 hour indoor challenge PB | 12:00:00 | 61.86 | 106.7km |
| 22 Nov | Bislett 24 hour | 191mi | 24hr | |
| 26 Oct | Leicester Marathon | 3:24:48 | 67.89 | 26.2mi |
| 28 Sep | Robin Hood Marathon | 3:31:39 | 65.69 | 26.2mi |
| 20 Sep | Equinox 24 hour | 60mi | 24hr | |
| 13 Sep | Birmingham Canal Canter | 5:04:00 | 45.74 | 26.2mi |
| 2 Aug | Railway 28 PB | 4:51:00 | 51.25 | 28mi |
| 14 Jun | Gloucester 24 hour track | 114mi | 24hr | |
| 31 May | Kent Roadrunner Marathon | 3:25:00 | 67.36 | 26.2mi |
| 17 May | White Peak Marathon | 3:38:03 | 63.33 | 26.2mi |
| 10 May | Women's Running 10K | 42:49 | 72.58 | 10km |
| 3 May | National 100k (inc Anglo Celtic Plate) SB | 9:29:50 | 71.12 | 100km |
| 23 Apr | Open 10,000m Track Race inc Leics and Northants County Champs PB | 39:29 | 78.70 | 10km |
| 19 Apr | Rushcliffe park run PB | 19:34 | 77.80 | 5km |
| 13 Apr | London Marathon SB | 3:14:06 | 71.14 | 26.2mi |
| 6 Apr | Desford 6M - Winter LRRL PB | 40:07 | 74.71 | 6mi |
| 5 Apr | Colwick park run | 19:42 | 77.28 | 5km |
| 23 Mar | Loughborough Half Marathon PB | 1:30:28 | 74.10 | 13.1mi |
| 15 Mar | Spring Shakespeare | 3:34:24 | 64.40 | 26.2mi |
| 8 Mar | Groundhog Marathon | 3:16:10 | 70.39 | 26.2mi |
| 2 Mar | Loughborough 5km | 20:07 | 75.68 | 5km |
| 16 Feb | Stamford 30k PB | 2:17:40 | 70.50 | 30km |
| 4 Jan | Enigma Winter Marathon Double Day 1 | 4:17:00 | 53.73 | 26.2mi |
| 2013 | Result | WAVA | Distance | |
| 29 Dec | The Orrell OMG Marathon | 4:31:00 | 50.95 | 26.2mi |
| 13 Oct | Leicester Marathon | 3:15:46 | 70.53 | 26.2mi |
| 24 Aug | Run to the Castle Ultra SB | 11:32:09 | 33.41 | 40mi |
| 24 Aug | Boston 12 hour PB | 12:00:00 | 70.11 | 73.66mi |
| 17 Aug | Hell on the Humber PB | 11:50:28 | 61.50 | 66mi |
| 2 Aug | Grim Reaper PB | 13:27:00 | 58.53 | 70mi |
| 25 Jul | Enigma Night Fever | 4:09:58 | 54.90 | 26.2mi |
| 13 Jul | Ilmington Cotswolds Marathon PB | 7:12:00 | 32.19 | 26.5mi |
| 7 Jul | Enigma Summer Marathon 2 | 4:20:52 | 52.61 | 26.2mi |
| 6 Jul | Enigma Summer Marathon | 4:06:33 | 55.66 | 26.2mi |
| 6 Jul | Enigma Summer Ultra SB | 4:58:19 | 53.78 | 30mi |
| 22 Jun | Enigma Back 2 Front (back - AM) | 3:55:22 | 58.31 | 26.2mi |
| 22 Jun | Enigma Back 2 Front (front PM) | 4:28:55 | 51.03 | 26.2mi |
| 1 Jun | Kent Roadrunner Marathon | 3:24:15 | 67.19 | 26.2mi |
| 4 May | Basel 24 hour race | 200km | ||
| 21 Apr | London Marathon PB | 3:12:21 | 71.35 | 26.2mi |
| 31 Mar | Perth Ultra Fest - 100km PB | 9:11:49 | 72.99 | 100km |
| 9 Mar | Groundhog Marathon | 3:29:32 | 65.50 | 26.2mi |
| 17 Feb | Stamford 30k SB | 2:24:17 | 66.85 | 30km |
| 10 Feb | Enigma Quadzilla day 4 of 4 | 3:53:34 | 58.76 | 26.2mi |
| 9 Feb | Enigma Quadzilla day 3 of 4 | 3:44:47 | 61.05 | 26.2mi |
| 6 Jan | Winter Enigma Marathon 2 | 4:11:36 | 54.54 | 26.2mi |
| 5 Jan | Winter Enigma Marathon 1 | 3:45:45 | 60.79 | 26.2mi |
| 2012 | Result | WAVA | Distance | |
| 27 Dec | The Sunrise to Sunset Challenge | 5:25:50 | 42.12 | 26.2mi |
| 11 Nov | Enigma Fox @ 40 Marathon 2 | 4:29:08 | 50.99 | 26.2mi |
| 10 Nov | Fox @ 40 Ultra SB | 6:45:35 | 57.02 | 40mi |
| 4 Nov | Crewe DeJa Vu - Track Marathon | 3:29:40 | 65.45 | 26.2mi |
| 21 Oct | Abingdon Marathon | 3:19:32 | 68.78 | 26.2mi |
| 14 Oct | Leicester Marathon SB | 3:19:10 | 68.90 | 26.2mi |
| 22 Sep | Self-Transcendence 24 Hour Track Race UK | 100mi | ||
| 2 Sep | Wolverhampton Marathon | 3:25:09 | 66.53 | 26.2mi |
| 26 Aug | Boston 6 hour race | 40mi | ||
| 18 Aug | Hell on the Humber 12 Hour Race | 75mi | ||
| 11 Aug | Elsecar Skelter SB | 6:43:48 | 35.00 | 27mi |
| 28 Jul | Round the Rock Ultra PB | 10:07:44 | 47.27 | 48mi |
| 22 Jul | Anglo Celtic Plate 100km SB | 9:47:41 | 68.16 | 100km |
| 8 Jul | Enigma Summer Marathon 2 | 4:26:10 | 51.28 | 26.2mi |
| 7 Jul | Summer Enigma Ultra SB | 5:08:50 | 51.67 | 30mi |
| 7 Jul | Enigma Summer Marathon | 4:23:25 | 51.82 | 26.2mi |
| 1 Jul | Boddington Marathon | 3:23:47 | 66.98 | 26.2mi |
| 24 Jun | Stathern 10k SB | 41:14 | 74.46 | 10km |
| 16 Jun | The Holly Challenge | 4:28:37 | 50.81 | 26.2mi |
| 12 Jun | Rothley 10km | 42:45 | 71.82 | 10km |
| 10 Jun | Long Eaton 5 PB | 34:00 | 72.17 | 5mi |
| 4 Jun | Kent Roadrunner Marathon | 3:23:32 | 67.06 | 26.2mi |
| 26 May | Dukeries ultra 30M option | 5:28:33 | 48.57 | 30mi |
| 12 May | Self-Transcendence 24 Hour Race Basel SB | 24:00:00 | 51.30 | 100mi |
| 28 Apr | Crawley 6 hour track race PB | 6:00:00 | 66.47 | 41.3mi |
| 8 Apr | The Northampton Running Festival Marathon | 3:58:37 | 57.20 | 26.2mi |
| 6 Apr | Bletchley Enigma Good Friday Marathon | 3:27:27 | 65.80 | 26.2mi |
| 31 Mar | Glasgow-Edinburgh Ultramarathon PB | 9:28:53 | 61.62 | 56mi |
| 25 Mar | Loughborough Half Marathon SB | 1:34:04 | 70.41 | 13.1mi |
| 18 Mar | Ashby 20 SB | 2:33:15 | 67.36 | 20mi |
| 11 Mar | ULTRArace.Grantham (Day 2) | 4:32:15 | 57.05 | 29.3mi |
| 10 Mar | ULTRArace.Grantham (Day 1) PB | 4:29:37 | 57.61 | 29.3mi |
| 4 Mar | Cambridge Boundary Run Marathon | 4:15:56 | 53.33 | 26.2mi |
| 19 Feb | Cotswold Marathon | 3:43:07 | 61.18 | 26.2mi |
| 12 Feb | Enigma Quadzilla day 4 of 4 | 3:53:51 | 58.37 | 26.2mi |
| 11 Feb | Enigma Quadzilla day 3 of 4 | 3:48:12 | 59.81 | 26.2mi |
| 28 Jan | Battle of Northampton Challenge | 4:27:36 | 51.01 | 26.2mi |
| 21 Jan | Ultra Race 45 - Day 1 PB | 8:06:00 | 56.01 | 45.9mi |
| 2 Jan | Winter Enigma Marathon | 4:16:52 | 53.14 | 26.2mi |
| 2011 | Result | WAVA | Distance | |
| 11 Dec | Broadmeadow December Double II | 5:45:00 | 39.56 | 26.2mi |
| 10 Dec | Broadmeadow December Double I | 5:51:00 | 38.89 | 26.2mi |
| 20 Nov | Luton Marathon | 3:55:40 | 57.92 | 26.2mi |
| 6 Nov | Crewe Deja Vu Track Marathon SB | 3:31:29 | 64.54 | 26.2mi |
| 30 Oct | Pumpkin Run 10k SB | 44:47 | 68.56 | 10km |
| 27 Oct | The Staffordshire Marathon | 4:33:26 | 49.92 | 26.2mi |
| 16 Oct | Abingdon Marathon | 3:37:12 | 62.84 | 26.2mi |
| 9 Oct | Leicester Marathon | 3:45:20 | 60.57 | 26.2mi |
| 24 Sep | The JW Ultra SB | 4:57:00 | 53.73 | 30mi |
| 18 Sep | Ponton Plod | 6:17:40 | 37.43 | 27mi |
| 11 Sep | Robin Hood Marathon | 3:49:12 | 59.55 | 26.2mi |
| 28 Aug | Boston 6 hour race | 35mi | ||
| 20 Aug | Hell on the Humber 12 Hour Race | 75mi | ||
| 7 Aug | Dovedale Dipper | 6:33:00 | 34.57 | 26.2mi |
| 30 Jul | Davos K78 SB | 12:57:22 | 37.21 | 78km |
| 10 Jul | Croydon Ultra | 6:58:00 | 37.99 | 30mi |
| 3 Jul | Summer Enigma Marathon 2 (FULL) | 5:09:00 | 43.96 | 26.2mi |
| 2 Jul | Summer Enigma Ultra Marathon (FULL) | 5:40:02 | 46.71 | 30mi |
| 25 Jun | The Holly Challenge (Marathon) | 4:55:00 | 46.05 | 26.2mi |
| 11 Jun | Baslow Bootbash | 6:34:00 | 34.48 | 26.2mi |
| 1 May | Stanage Stumble | 25mi | ||
| 17 Apr | London Marathon | 4:08:41 | 54.62 | 26.2mi |
| 26 Mar | Ecotrail Paris PB | 11:38:18 | 42.69 | 80km |
| 13 Mar | Ashby 20 SB | 3:18:57 | 51.63 | 20mi |
| 23 Jan | Ultra Race 45 - Day 2 | 10:32:00 | 42.87 | 45.9mi |
| 22 Jan | Ultra Race 45 - Day 1 SB | 9:18:00 | 48.55 | 45.9mi |
| 2010 | Result | WAVA | Distance | |
| 27 Dec | Sunrise to Sunset Challenge | 26.2mi | ||
| 5 Dec | The Christmas Enigma Marathon | 4:41:00 | 48.34 | 26.2mi |
| 21 Nov | Newcastle Town Moor Marathon | 4:41:00 | 48.34 | 26.2mi |
| 7 Nov | Rutland Water Marathon | 5:16:00 | 42.99 | 26.2mi |
| 6 Nov | MK Enigma Track marathon | 4:23:00 | 51.65 | 26.2mi |
| 24 Oct | Brentwood marathon | 4:58:40 | 45.48 | 26.2mi |
| 29 Aug | Boston 6 hour race | 35mi | ||
| 22 Aug | Nottingham Ultra SB | 6:58:14 | 39.36 | 50km |
| 17 Aug | MK Evening Enigma Marathon | 4:43:00 | 47.81 | 26.2mi |
| 14 Aug | Elsecar Skelter SB | 6:50:00 | 34.17 | 27mi |
| 31 Jul | Davos K78 PB | 11:39:09 | 41.20 | 78km |
| 18 Jul | Fairlands Valley Challenge Marathon | 5:19:00 | 42.41 | 26.2mi |
| 16 Jul | Tara Kinder 10k SB | 50:02 | 60.75 | 10km |
| 7 Jul | Hungarton 7.23 SB | 1:01:35 | 55.91 | 7mi |
| 27 Jun | Prestwold 10K | 52:15 | 58.17 | 10km |
| 19 Jun | Pathfinder March PB | 10:55:00 | 41.31 | 46mi |
| 15 Jun | rothley 10km | 50:13 | 60.53 | 10km |
| 13 Jun | Boston to Skegness Sea Bank Marathon SB | 4:19:00 | 52.24 | 26.2mi |
| 31 May | Chester Marathon | 4:20:40 | 51.90 | 26.2mi |
| 22 May | White Peak Marathon | 4:55:03 | 45.85 | 26.2mi |
| 8 May | Ridgeway 40 SB | 8:13:30 | 46.20 | 40mi |
| 25 Apr | Shakespeare Marathon | 4:33:02 | 49.55 | 26.2mi |
| 18 Apr | A Coventry Way Challenge 40 | 10:04:00 | 37.75 | 40mi |
| 2 Apr | Bletchley Enigma Marathon | 4:55:00 | 45.86 | 26.2mi |
| 27 Mar | Charnwood Marathon | 26mi | ||
| 20 Mar | Eco-Trail de Paris 80km SB | 12:08:29 | 40.75 | 80km |
| 7 Mar | Grantham Canal Run (Gra-Cot) | 5:50:00 | 43.99 | 29.3mi |
| 6 Mar | Grantham Canal Run SB | 5:50:00 | 43.99 | 29.3mi |
| 23 Jan | Ultra Race 45 - Day 1 PB | 9:33:00 | 45.98 | 45mi |
| 2009 | Result | WAVA | Distance | |
| 27 Dec | Sunrise to sunset Challenge - Club Members only | 6:14:00 | 36.17 | 26.2mi |
| 26 Dec | Barrow Boxing Day Handicap | 6mi | ||
| 13 Dec | Keyworth Turkey Trot | 1:52:08 | 58.49 | 13.1mi |
| 22 Nov | Newcastle Town Moor Marathon | 4:28:15 | 50.44 | 26.2mi |
| 14 Nov | Seagrave Wolds Challenge PB | 3:15:00 | 40.72 | 15.7mi |
| 8 Nov | Druids Challenge Ridgeway Multistage Ultra Day 3 | 27.33mi | ||
| 7 Nov | Druids Challenge Ridgeway Multistage Ultra Day 2 | 27.33mi | ||
| 18 Oct | Abingdon Marathon SB | 3:52:20 | 58.23 | 26.2mi |
| 26 Sep | The JW Ultra SB | 5:25:44 | 48.56 | 30mi |
| 20 Sep | Ponton Plod PB | 6:08:00 | 38.07 | 27mi |
| 13 Sep | Robin Hood Marathon | 3:58:56 | 56.62 | 26.2mi |
| 30 Aug | Boston 6Hr and 12Hr Road Races | 50km | ||
| 23 Aug | Hermitage 10k | 53:02 | 57.07 | 10km |
| 9 Aug | Isle of Man Marathon | 4:15:44 | 52.73 | 26.2mi |
| 25 Jul | Davos Marathon | 4:26:00 | 50.69 | 26.2mi |
| 17 Jul | Tara Kinder 10k | 49:20 | 61.35 | 10km |
| 8 Jul | Hungarton 7 PB | 58:29 | 58.62 | 7mi |
| 2 Jul | Holme Pierrepont Heritage Grand Prix Race 4 | 39:29 | 61.29 | 5mi |
| 28 Jun | Prestwold 10km SB | 49:07 | 61.62 | 10km |
| 14 Jun | Long Eaton 5 SB | 38:36 | 62.70 | 5mi |
| 7 Jun | 32nd Annual Boston to Skegness Sea Bank Marathon | 4:36:00 | 48.86 | 26.2mi |
| 31 May | Edinburgh Marathon | 4:27:46 | 50.36 | 26.2mi |
| 16 May | White Peak Marathon | 4:21:25 | 51.58 | 26.2mi |
| 26 Apr | Shakespeare Marathon | 4:09:48 | 53.98 | 26.2mi |
| 12 Apr | Belvoir Half Marathon SB | 1:47:43 | 60.64 | 13.1mi |
| 28 Mar | Charnwood Marathon | 6:26:26 | 36.13 | 27mi |
| 22 Mar | Ashby 20 SB | 2:56:37 | 57.70 | 20mi |
| 8 Mar | Rushcliffe 10K | 49:17 | 61.41 | 10km |
| 28 Feb | nottingham-grantham canal run SB | 5:36:48 | 45.56 | 29.3mi |
| 22 Feb | Draycote Water Marathon | 4:28:50 | 50.16 | 26.2mi |
| 15 Feb | Stamford 30K SB | 2:49:10 | 55.96 | 30km |
| 25 Jan | Markfield 10k - LRRL Winter (2) | 50:58 | 59.38 | 10km |
| 2008 | Result | WAVA | Distance | |
| 26 Dec | Barrow Boxing Day Handicap | 48:04 | 60.74 | 6mi |
| 14 Dec | Keyworth Turkey Trot SB | 1:51:44 | 58.46 | 13.1mi |
| 2 Nov | Shepshed 7 SB | 59:32 | 57.59 | 7mi |
| 19 Oct | Abingdon Marathon SB | 4:11:21 | 53.65 | 26.2mi |
| 19 Oct | Leicester Marathon | 26.2mi | ||
| 27 Sep | The JW Ultra SB | 5:56:05 | 44.27 | 30mi |
| 21 Sep | Ponton Plod Short Course PB | 4:05:00 | 35.10 | 17mi |
| 7 Sep | Chatsworth Challenge PB | 6:57:00 | 30.81 | 25mi |
| 31 Aug | Hermitage 10k | 54:20 | 55.49 | 10km |
| 17 Aug | Belper Rugby Rover | 4:02:55 | 38.85 | 30km |
| 11 Jul | Tara Kinder 10k | 50:27 | 59.76 | 10km |
| 29 Jun | Prestwold 10km SB | 50:11 | 60.08 | 10km |
| 15 Jun | Long Eaton 5 SB | 39:29 | 61.07 | 5mi |
| 6 Jun | Notts 10 PB | 1:24:12 | 58.85 | 10mi |
| 25 May | Edinburgh Marathon | 4:15:40 | 52.60 | 26.2mi |
| 18 May | Wymeswold Waddle 5 Mile | 40:21 | 59.76 | 5mi |
| 5 May | Fetch East Midlands Mile SB | 7:09 | 59.36 | 1mi |
| 5 May | Fetch East Midlands Mile - 100m fun run PB | 21 | 49.95 | 100m |
| 13 Apr | London Marathon | 4:19:00 | 51.93 | 26.2mi |
| 9 Mar | Ashby 20 SB | 3:08:58 | 53.76 | 20mi |
| 10 Feb | Stamford 30k SB | 2:57:51 | 53.06 | 30km |
| 13 Jan | Barrow 6 - LRRL Winter (1) SB | 51:33 | 56.42 | 6mi |
| 2007 | Result | WAVA | Distance | |
| 9 Dec | Keyworth Turkey Trot | 13.1mi | ||
| 4 Nov | Shepshed 7 SB | 1:01:38 | 55.42 | 7mi |
| 14 Oct | Leicester Marathon | 4:38:55 | 48.22 | 26.2mi |
| 16 Sep | Ponton Plod Short Course | 3:20:00 | 42.85 | 17mi |
| 19 Aug | Belper Rugby Rover | 4:11:23 | 37.44 | 30km |
| 13 Jul | Tara Kinder 10k | 55:27 | 54.18 | 10km |
| 1 Jul | Prestwold Hall 10k SB | 54:46 | 54.86 | 10km |
| 10 Jun | Long Eaton 5 SB | 42:53 | 56.06 | 5mi |
| 3 Jun | Swithland 6 - LRRL (3) SB | 55:55 | 51.84 | 6mi |
| 27 May | Edinburgh Marathon SB | 4:28:45 | 49.94 | 26.2mi |
| 22 Apr | London Marathon | 4:48:38 | 46.50 | 26.2mi |
| 18 Mar | Ashby 20 SB | 3:20:54 | 50.45 | 20mi |
| 11 Mar | Stafford 20 | 3:29:30 | 48.38 | 20mi |
| 11 Feb | Stamford 30k SB | 3:07:28 | 50.21 | 30km |
| 2006 | Result | WAVA | Distance | |
| 10 Dec | Keyworth Turkey Trot SB | 1:54:37 | 56.63 | 13.1mi |
| 5 Nov | Shepshed 7 SB | 58:30 | 58.19 | 7mi |
| 24 Sep | East Retford Rugby Club Half Marathon | 1:55:21 | 56.27 | 13.1mi |
| 17 Sep | Chris Ingram Memorial 10k | 52:29 | 57.25 | 10km |
| 14 Jul | Tara Kinder 10k SB | 51:39 | 58.00 | 10km |
| 2 Jun | Notts 10 SB | 1:28:04 | 55.95 | 10mi |
| 7 May | Hinckley Dog & Hedgehog Half Marathon | 1:57:53 | 54.92 | 13.1mi |
| 17 Apr | Notts Easter 10km | 57:00 | 52.55 | 10km |
| 9 Apr | Belvoir Half Marathon | 1:57:00 | 55.34 | 13.1mi |
| 2005 | Result | WAVA | Distance | |
| 6 Nov | Shepshed Seven SB | 1:03:40 | 53.32 | 7mi |
| 30 Oct | Worksop Half Marathon SB | 2:05:00 | 51.80 | 13.1mi |
| 8 Jul | Tara Kinder 10K SB | 55:55 | 53.44 | 10km |
| 3 Jul | barrow 10 SB | 1:36:00 | 51.22 | 10mi |
| 12 Jun | Long Eaton 5 mile SB | 43:40 | 54.79 | 5mi |
| 2004 | Result | WAVA | Distance | |
| 7 Nov | Shepshed Seven SB | 1:05:56 | 51.36 | 7mi |
| 10 Oct | Bestwood Country Park 10K | 1:00:20 | 49.53 | 10km |
| 9 Jul | Tara Kinder 10k SB | 54:19 | 54.91 | 10km |
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 | 310 | 275 | 348 | 274 | 211 | 171 | 275 | 285 | 305 | 223 | 188 | 0 | 2866 |
| 2024 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 47 | 22 | 0 | 69 |
| 2023 | 261 | 272 | 270 | 212 | 248 | 201 | 232 | 253 | 255 | 309 | 216 | 260 | 2990 |
| 2022 | 86 | 0 | 0 | 75 | 146 | 155 | 187 | 209 | 162 | 133 | 80 | 115 | 1348 |
| 2021 | 299 | 307 | 361 | 342 | 323 | 249 | 277 | 258 | 88 | 178 | 176 | 110 | 2968 |
| 2020 | 354 | 396 | 425 | 402 | 415 | 329 | 366 | 458 | 372 | 333 | 233 | 283 | 4365 |
| 2019 | 351 | 337 | 285 | 216 | 308 | 274 | 315 | 373 | 370 | 343 | 236 | 283 | 3689 |
| 2018 | 0 | 0 | 0 | 1.2 | 2.1 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 3.3 |
| 2018 | 399 | 330 | 310 | 219 | 273 | 346 | 283 | 242 | 300 | 299 | 300 | 286 | 3588 |
| 2017 | 15.6 | 13.5 | 14.2 | 20.4 | 11.7 | 3 | 2.5 | 0 | 5 | 3.3 | 2.4 | 0 | 91.5 |
| 2017 | 348 | 303 | 275 | 274 | 355 | 332 | 341 | 294 | 285 | 273 | 303 | 270 | 3652 |
| 2017 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 0 | 0 | 0 | 10 |
| 2016 | 14.1 | 20.2 | 20.6 | 56.7 | 64.9 | 56.1 | 100.6 | 40.5 | 32.1 | 25.8 | 25.4 | 15.9 | 472.9 |
| 2016 | 386 | 378 | 224 | 71 | 31 | 0 | 0 | 4 | 55 | 102 | 212 | 240 | 1703 |
| 2016 | 0 | 0 | 11 | 140 | 71 | 40 | 22 | 231 | 255 | 184 | 0 | 0 | 953 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 9.6 | 32.1 | 45.6 | 15.9 | 1 | 7.6 | 16 | 127.7 |
| 2015 | 431 | 430 | 417 | 350 | 271 | 367 | 310 | 398 | 302 | 382 | 265 | 251 | 4171 |
| 2015 | 0 | 0 | 0 | 0 | 0 | 4 | 0 | 4 | 0 | 0 | 0 | 0 | 8 |
| 2014 | 0 | 0 | 0 | 0 | 0 | 0 | 4.3 | 0 | 0 | 0 | 0 | 0 | 4.3 |
| 2014 | 400 | 344 | 411 | 281 | 401 | 208 | 321 | 406 | 358 | 350 | 293 | 232 | 4005 |
| 2014 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 0 | 1 | 0 | 0 | 2 |
| 2013 | 326 | 357 | 348 | 276 | 236 | 313 | 368 | 406 | 339 | 215 | 13 | 191 | 3388 |
| 2012 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 6 |
| 2012 | 375 | 240 | 403 | 316 | 357 | 308 | 389 | 396 | 371 | 327 | 348 | 292 | 4123 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 1.5 | 0 | 1 | 0 | 0 | 0 | 2.5 |
| 2011 | 268 | 122 | 261 | 102 | 43 | 257 | 315 | 313 | 284 | 307 | 287 | 286 | 2846 |
| 2011 | 0 | 0 | 0 | 0 | 73 | 19 | 0 | 0 | 0 | 0 | 0 | 0 | 92 |
| 2010 | 0 | 4 | 3.5 | 1.8 | 3 | 1 | 0 | 0 | 2.5 | 0 | 0.5 | 12.5 | 28.8 |
| 2010 | 266 | 79 | 245 | 210 | 311 | 309 | 309 | 303 | 121 | 237 | 242 | 240 | 2872 |
| 2010 | 26 | 0 | 2 | 2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 30 |
| 2009 | 12.6 | 2.3 | 2 | 0.5 | 1.8 | 3 | 0.5 | 0 | 5 | 1.5 | 3.8 | 1 | 33.8 |
| 2009 | 164 | 234 | 247 | 178 | 221 | 197 | 236 | 258 | 224 | 148 | 249 | 229 | 2585 |
| 2008 | 203 | 206 | 205 | 126 | 137 | 162 | 170 | 243 | 207 | 132 | 165 | 220 | 2177 |
| 2007 | 145 | 157 | 180 | 136 | 130 | 114 | 154 | 234 | 219 | 101 | 169 | 161 | 1899 |
| 2006 | 2 | 65 | 100 | 110 | 87 | 50 | 58 | 105 | 105 | 124 | 118 | 84 | 1008 |
|
Wed 23rd Oct
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Sat 26th Oct
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Sun 27th Oct
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Mon 28th Oct
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Tue 29th Oct
Oct 29
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8.5mi,
1:04:53Run - Tempo
10x 0.5 mile 1 min recovery av 6.53 aim HMP
1) 1mi - 9:02(9:02/mi) 133/147bpm [1202b/mi] 90cal 232/267W 2) 0.2mi - 1:50(9:04/mi) 147/152bpm [1334b/mi] 19cal 225/267W 3) 0.5mi - 3:27(6:55/mi) 135/141bpm [933b/mi] 37cal 307/328W 4) 0.11mi - 1:00(8:43/mi) 142/144bpm [1238b/mi] 11cal 281/315W 5) 0.5mi - 3:29(6:58/mi) 167/173bpm [1165b/mi] 45cal 318/345W 6) 0.12mi - 1:00(8:19/mi) 167/172bpm [1389b/mi] 12cal 287/306W 7) 0.5mi - 3:24(6:48/mi) 171/175bpm [1162b/mi] 44cal 312/324W 8) 0.11mi - 1:00(8:53/mi) 170/175bpm [1510b/mi] 13cal 295/332W 9) 0.5mi - 3:26(6:51/mi) 171/174bpm [1172b/mi] 45cal 322/346W 10) 0.11mi - 1:00(8:55/mi) 168/173bpm [1498b/mi] 12cal 291/342W 11) 0.5mi - 3:25(6:49/mi) 172/175bpm [1173b/mi] 45cal 312/334W 12) 0.12mi - 1:00(8:41/mi) 169/175bpm [1467b/mi] 12cal 289/347W 13) 0.5mi - 3:26(6:53/mi) 172/175bpm [1184b/mi] 46cal 316/339W 14) 0.12mi - 1:00(8:32/mi) 171/174bpm [1459b/mi] 13cal 296/349W 15) 0.5mi - 3:26(6:53/mi) 173/176bpm [1190b/mi] 46cal 316/333W 16) 0.12mi - 1:00(8:38/mi) 144/175bpm [1244b/mi] 9cal 248/313W 17) 0.5mi - 3:26(6:52/mi) 170/174bpm [1167b/mi] 45cal 318/342W 18) 0.12mi - 1:00(8:31/mi) 170/174bpm [1447b/mi] 13cal 287/335W 19) 0.5mi - 3:26(6:51/mi) 173/177bpm [1186b/mi] 46cal 316/341W 20) 0.12mi - 1:00(8:38/mi) 171/175bpm [1478b/mi] 13cal 279/314W 21) 0.5mi - 3:28(6:56/mi) 171/174bpm [1186b/mi] 46cal 313/339W 22) 1mi - 8:41(8:41/mi) 155/175bpm [1347b/mi] 94cal 267/337W 23) 0.21mi - 1:57(9:08/mi) 158/159bpm [1444b/mi] 22cal 282/296W  Add a comment
7.2mi,
56:59Run - Tempo
5x 1 mile 90s recovery av 7.29 aim MP
1) 0.74mi - 6:43(9:04/mi) 122/132bpm [1106b/mi] 63cal 221/284W 2) 1mi - 7:32(7:32/mi) 143/167bpm [1078b/mi] 84cal 281/311W 3) 0.18mi - 1:30(8:31/mi) 159/167bpm [1354b/mi] 18cal 258/310W 4) 1mi - 7:32(7:32/mi) 160/165bpm [1205b/mi] 91cal 274/334W 5) 0.18mi - 1:30(8:32/mi) 145/162bpm [1237b/mi] 16cal 228/271W 6) 1mi - 7:28(7:28/mi) 156/167bpm [1164b/mi] 88cal 291/324W 7) 0.18mi - 1:30(8:13/mi) 154/167bpm [1266b/mi] 17cal 277/344W 8) 1mi - 7:30(7:30/mi) 152/166bpm [1139b/mi] 87cal 304/362W 9) 0.17mi - 1:30(8:38/mi) 166/169bpm [1432b/mi] 18cal 282/364W 10) 1mi - 7:23(7:23/mi) 159/169bpm [1173b/mi] 88cal 292/337W 11) 0.78mi - 6:52(8:50/mi) 150/167bpm [1326b/mi] 74cal 279/314W Add a comment |
10mi,
1:25:55 Run - General
1) 1mi - 8:46(8:46/mi) 131/148bpm [1148b/mi] 88cal 248/330W
2) 1mi - 8:40(8:40/mi) 146/154bpm [1265b/mi] 95cal 275/317W 3) 1mi - 8:39(8:39/mi) 145/154bpm [1253b/mi] 94cal 266/309W 4) 1mi - 8:37(8:37/mi) 146/153bpm [1259b/mi] 94cal 263/303W 5) 1mi - 8:16(8:16/mi) 139/153bpm [1150b/mi] 84cal 261/328W 6) 1mi - 8:26(8:26/mi) 147/157bpm [1241b/mi] 90cal 267/307W 7) 1mi - 8:35(8:35/mi) 142/153bpm [1220b/mi] 88cal 262/320W 8) 1mi - 8:38(8:38/mi) 144/152bpm [1242b/mi] 91cal 270/302W 9) 1mi - 8:31(8:31/mi) 140/148bpm [1193b/mi] 87cal 262/317W 10) 1mi - 8:42(8:42/mi) 141/149bpm [1227b/mi] 91cal 261/304W 11) 0.01mi - 4(9:26/mi) 146/146bpm [1377b/mi] 1cal 276/276W Add a comment |
8mi,
1:12:36 Run - General
1) 1mi - 9:01(9:01/mi) 129/145bpm [1163b/mi] 90cal 243/302W
2) 1mi - 8:39(8:39/mi) 137/147bpm [1185b/mi] 91cal 248/282W 3) 1mi - 8:44(8:44/mi) 132/145bpm [1152b/mi] 88cal 244/291W 4) 1mi - 8:46(8:46/mi) 134/144bpm [1175b/mi] 87cal 237/296W 5) 1mi - 8:51(8:51/mi) 143/151bpm [1266b/mi] 94cal 254/317W 6) 1mi - 9:12(9:12/mi) 135/147bpm [1243b/mi] 91cal 236/334W 7) 1mi - 9:25(9:25/mi) 131/141bpm [1234b/mi] 91cal 239/310W 8) 1mi - 9:41(9:41/mi) 134/146bpm [1298b/mi] 96cal 244/316W 9) 0.03mi - 16(8:53/mi) 142/142bpm [1262b/mi] 3cal 245/247W Add a comment |
2.5mi,
25:39 Run - Warm Down
1) 0.99mi - 9:42(9:46/mi) 135/158bpm [1318b/mi] 94cal 225/297W
2) 0.99mi - 10:28(10:31/mi) 140/143bpm [1473b/mi] 100cal 211/227W 3) 0.53mi - 5:29(10:22/mi) 142/144bpm [1473b/mi] 53cal 215/227W Add a comment
1mi,
6:21Run - Track Session
1) 0.99mi - 6:18(6:20/mi) 168/181bpm [1065b/mi] 82cal 347/421W
2) 0.01mi - 3(4:06/mi) 181/181bpm [743b/mi] 1cal 363/366W Add a comment
0.3mi,
1:26Run - Race
1) 0.25mi - 1:26(5:36/mi) 140/160bpm [784b/mi] 15cal 343/405W
Add a comment
0.5mi,
4:49Run - Warm Up
1) 0.52mi - 4:49(9:20/mi) 132/146bpm [1232b/mi] 48cal 238/295W
Add a comment
1.2mi,
10:34Run - General
1) 1mi - 8:39(8:39/mi) 150/157bpm [1297b/mi] 96cal 248/336W
2) 0.22mi - 1:55(8:55/mi) 134/143bpm [1194b/mi] 19cal 240/265W Add a comment
3.1mi,
20:38Run - Race
1) 1mi - 6:28(6:28/mi) 143/152bpm [925b/mi] 71cal 335/400W
2) 1mi - 6:33(6:33/mi) 152/158bpm [996b/mi] 76cal 328/386W 3) 1mi - 6:44(6:44/mi) 162/169bpm [1092b/mi] 83cal 330/425W 4) 0.14mi - 53(6:14/mi) 162/168bpm [1010b/mi] 11cal 339/365W Add a comment
2.1mi,
18:49Run - Warm Up
1) 1mi - 9:11(9:11/mi) 145/154bpm [1332b/mi] 98cal 235/299W
2) 1mi - 9:06(9:06/mi) 144/153bpm [1311b/mi] 96cal 234/295W 3) 0.06mi - 31(9:09/mi) 151/152bpm [1382b/mi] 6cal 244/250W Add a comment |
9.2mi,
1:23:11 Run - General
1) 1mi - 8:53(8:53/mi) 128/140bpm [1137b/mi] 87cal 230/324W
2) 1mi - 8:49(8:49/mi) 138/148bpm [1217b/mi] 93cal 247/288W 3) 1mi - 8:37(8:37/mi) 136/148bpm [1172b/mi] 86cal 236/295W 4) 1mi - 8:54(8:54/mi) 139/146bpm [1236b/mi] 92cal 247/280W 5) 1mi - 9:03(9:03/mi) 139/147bpm [1258b/mi] 92cal 260/299W 6) 1mi - 9:02(9:02/mi) 142/147bpm [1283b/mi] 92cal 245/320W 7) 1mi - 9:06(9:06/mi) 131/144bpm [1191b/mi] 85cal 229/298W 8) 1mi - 9:38(9:38/mi) 129/137bpm [1243b/mi] 91cal 245/293W 9) 1mi - 9:42(9:42/mi) 133/146bpm [1290b/mi] 93cal 249/298W 10) 0.15mi - 1:28(9:44/mi) 138/140bpm [1342b/mi] 14cal 231/253W Add a comment |
9.3mi,
46:47 Bike - General
1) 5mi - 24:22(4:52/mi) 90/101bpm [439b/mi] 132cal 71/89rpm 73/126W
2) 4.3mi - 22:24(5:13/mi) 88/94bpm [459b/mi] 109cal 67/87rpm 64/140W Add a comment |
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Wed 30th Oct
Oct 30
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Thu 31st Oct
Oct 31
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Fri 1st Nov
Nov 1
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Sat 2nd Nov
Nov 2
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Sun 3rd Nov
Nov 3
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Mon 4th Nov
Nov 4
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Tue 5th Nov
Nov 5
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4.9mi,
44:08 Run - General
1) 1mi - 9:02(9:02/mi) 152/165bpm [1374b/mi] 98cal 234/298W
2) 1mi - 8:50(8:50/mi) 153/165bpm [1350b/mi] 96cal 247/291W 3) 1mi - 8:49(8:49/mi) 143/147bpm [1262b/mi] 93cal 268/305W 4) 1mi - 8:49(8:49/mi) 147/156bpm [1296b/mi] 93cal 242/297W 5) 0.94mi - 8:37(9:11/mi) 151/160bpm [1386b/mi] 93cal 260/298W Add a comment |
8.8mi,
1:19:02 Run - General
1) 1mi - 8:54(8:54/mi) 119/126bpm [1059b/mi] 83cal 240/289W
2) 1mi - 8:52(8:52/mi) 126/132bpm [1117b/mi] 84cal 246/288W 3) 1mi - 8:44(8:44/mi) 141/146bpm [1233b/mi] 92cal 248/312W 4) 1mi - 8:53(8:53/mi) 134/141bpm [1189b/mi] 88cal 238/269W 5) 1mi - 9:06(9:06/mi) 142/158bpm [1292b/mi] 93cal 247/301W 6) 1mi - 9:05(9:05/mi) 147/159bpm [1334b/mi] 95cal 249/302W 7) 1mi - 9:15(9:15/mi) 134/141bpm [1239b/mi] 88cal 249/308W 8) 1mi - 9:12(9:12/mi) 134/142bpm [1234b/mi] 88cal 246/288W 9) 0.75mi - 7:01(9:25/mi) 134/144bpm [1261b/mi] 78cal 254/286W Add a comment |
11.7mi,
1:45:59 Run - General
1) 1mi - 8:47(8:47/mi) 123/133bpm [1080b/mi] 83cal 237/302W
2) 1mi - 8:47(8:47/mi) 136/143bpm [1195b/mi] 91cal 245/296W 3) 1mi - 8:50(8:50/mi) 136/149bpm [1202b/mi] 89cal 237/306W 4) 1mi - 8:58(8:58/mi) 141/150bpm [1264b/mi] 92cal 241/276W 5) 1mi - 9:02(9:02/mi) 148/152bpm [1337b/mi] 96cal 244/259W 6) 1mi - 9:03(9:03/mi) 143/148bpm [1294b/mi] 92cal 241/273W 7) 1mi - 8:59(8:59/mi) 145/152bpm [1301b/mi] 93cal 246/308W 8) 1mi - 8:42(8:42/mi) 144/151bpm [1253b/mi] 92cal 260/314W 9) 1mi - 9:09(9:09/mi) 136/147bpm [1245b/mi] 86cal 235/295W 10) 1mi - 9:36(9:36/mi) 142/150bpm [1363b/mi] 97cal 224/289W 11) 1mi - 9:25(9:25/mi) 135/144bpm [1272b/mi] 92cal 234/277W 12) 0.67mi - 6:41(9:57/mi) 128/145bpm [1274b/mi] 59cal 223/267W Add a comment |
10.1mi,
1:31:22 Run - General
1) 1mi - 9:11(9:11/mi) 129/139bpm [1184b/mi] 89cal 234/318W
2) 1mi - 9:06(9:06/mi) 142/149bpm [1293b/mi] 96cal 244/301W 3) 1mi - 9:21(9:21/mi) 155/167bpm [1448b/mi] 101cal 244/291W 4) 1mi - 9:15(9:15/mi) 150/166bpm [1387b/mi] 96cal 240/278W 5) 1mi - 9:19(9:19/mi) 136/158bpm [1267b/mi] 89cal 226/269W 6) 1mi - 8:42(8:42/mi) 138/153bpm [1201b/mi] 88cal 252/306W 7) 1mi - 8:21(8:21/mi) 145/150bpm [1211b/mi] 89cal 264/295W 8) 1mi - 8:49(8:49/mi) 141/150bpm [1242b/mi] 89cal 239/291W 9) 1mi - 8:53(8:53/mi) 133/144bpm [1182b/mi] 89cal 243/303W 10) 1mi - 9:11(9:11/mi) 140/151bpm [1286b/mi] 95cal 255/300W 11) 0.13mi - 1:14(9:39/mi) 135/137bpm [1302b/mi] 13cal 248/274W Add a comment |
10mi,
1:25:31 Run - Intervals
First post Covid session
1 mile MP 10x30s 1 mile MP 1) 1mi - 9:09(9:09/mi) 127/140bpm [1162b/mi] 87cal 225/311W 2) 1mi - 9:13(9:13/mi) 145/152bpm [1336b/mi] 99cal 240/272W 3) 0.14mi - 1:13(8:44/mi) 149/155bpm [1301b/mi] 13cal 208/265W 4) 1mi - 7:30(7:30/mi) 148/157bpm [1109b/mi] 84cal 299/369W 5) 0.2mi - 1:43(8:42/mi) 155/159bpm [1349b/mi] 19cal 249/306W 6) 0.08mi - 30(6:05/mi) 146/151bpm [888b/mi] 6cal 344/389W 7) 0.11mi - 1:00(9:02/mi) 156/163bpm [1409b/mi] 11cal 295/387W 8) 0.08mi - 30(6:07/mi) 164/164bpm [1003b/mi] 6cal 285/311W 9) 0.12mi - 1:00(8:25/mi) 163/165bpm [1372b/mi] 12cal 270/315W 10) 0.08mi - 30(6:19/mi) 161/163bpm [1016b/mi] 6cal 321/352W 11) 0.11mi - 1:00(8:54/mi) 160/163bpm [1423b/mi] 12cal 284/352W 12) 0.08mi - 30(6:00/mi) 160/164bpm [959b/mi] 6cal 288/307W 13) 0.12mi - 1:00(8:25/mi) 161/164bpm [1356b/mi] 12cal 267/319W 14) 0.08mi - 30(6:21/mi) 165/168bpm [1049b/mi] 6cal 320/359W 15) 0.11mi - 1:00(8:51/mi) 164/169bpm [1450b/mi] 12cal 291/364W 16) 0.08mi - 30(6:07/mi) 164/166bpm [1003b/mi] 6cal 285/310W 17) 0.12mi - 1:00(8:30/mi) 168/172bpm [1428b/mi] 13cal 273/314W 18) 0.08mi - 30(6:27/mi) 166/171bpm [1071b/mi] 6cal 313/354W 19) 0.11mi - 1:00(8:46/mi) 172/176bpm [1508b/mi] 13cal 284/352W 20) 0.08mi - 30(6:05/mi) 168/173bpm [1023b/mi] 6cal 287/312W 21) 0.12mi - 1:00(8:24/mi) 171/176bpm [1437b/mi] 13cal 275/317W 22) 0.08mi - 30(6:30/mi) 169/174bpm [1098b/mi] 6cal 315/344W 23) 0.12mi - 1:00(8:32/mi) 172/176bpm [1467b/mi] 13cal 291/351W 24) 0.08mi - 30(6:16/mi) 167/171bpm [1047b/mi] 6cal 285/308W 25) 0.12mi - 1:00(8:22/mi) 160/175bpm [1338b/mi] 11cal 255/310W 26) 1mi - 7:17(7:17/mi) 166/173bpm [1208b/mi] 92cal 297/353W 27) 1mi - 9:03(9:03/mi) 150/172bpm [1356b/mi] 93cal 253/300W 28) 1mi - 9:14(9:14/mi) 150/156bpm [1385b/mi] 93cal 242/280W 29) 1mi - 9:09(9:09/mi) 147/155bpm [1346b/mi] 92cal 237/313W 30) 0.74mi - 7:01(9:33/mi) 150/162bpm [1431b/mi] 72cal 248/312W Add a comment |
8.6mi,
1:15:54 Run - General
1) 1mi - 8:58(8:58/mi) 132/149bpm [1183b/mi] 89cal 236/272W
2) 1mi - 8:54(8:54/mi) 140/146bpm [1246b/mi] 94cal 257/294W 3) 1mi - 8:53(8:53/mi) 142/151bpm [1260b/mi] 94cal 256/291W 4) 1mi - 8:47(8:47/mi) 147/152bpm [1292b/mi] 94cal 255/290W 5) 1mi - 8:46(8:46/mi) 144/153bpm [1262b/mi] 91cal 250/303W 6) 1mi - 8:44(8:44/mi) 144/147bpm [1258b/mi] 90cal 253/293W 7) 1mi - 8:45(8:45/mi) 132/150bpm [1155b/mi] 90cal 251/289W 8) 1mi - 8:38(8:38/mi) 134/148bpm [1158b/mi] 87cal 247/287W 9) 0.6mi - 5:29(9:05/mi) 135/150bpm [1227b/mi] 59cal 266/291W Add a comment |
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Wed 6th Nov
Nov 6
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Thu 7th Nov
Nov 7
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Fri 8th Nov
Nov 8
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Sat 9th Nov
Nov 9
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Sun 10th Nov
Nov 10
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Mon 11th Nov
Nov 11
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Tue 12th Nov
Nov 12
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8.3mi,
1:06:22 Run - Tempo
10x 0.5 mile 1 min recovery av 6.55 (aim was Hm pace)
1) 1mi - 9:43(9:43/mi) 134/146bpm [1301b/mi] 93cal 220/295W 2) 0.2mi - 1:55(9:38/mi) 141/147bpm [1358b/mi] 18cal 212/247W 3) 0.5mi - 3:30(6:59/mi) 136/147bpm [951b/mi] 36cal 310/339W 4) 0.1mi - 1:00(9:41/mi) 148/153bpm [1434b/mi] 11cal 264/319W 5) 0.5mi - 3:24(6:47/mi) 152/176bpm [1032b/mi] 40cal 314/339W 6) 0.12mi - 1:00(8:35/mi) 170/176bpm [1459b/mi] 12cal 279/334W 7) 0.5mi - 3:29(6:57/mi) 172/177bpm [1196b/mi] 45cal 316/342W 8) 0.11mi - 1:00(9:19/mi) 169/173bpm [1574b/mi] 12cal 269/329W 9) 0.5mi - 3:24(6:49/mi) 176/182bpm [1199b/mi] 47cal 317/345W 10) 0.11mi - 1:00(9:01/mi) 172/178bpm [1551b/mi] 13cal 273/315W 11) 0.5mi - 3:28(6:56/mi) 177/179bpm [1226b/mi] 47cal 318/332W 12) 0.1mi - 1:00(9:34/mi) 147/179bpm [1405b/mi] 10cal 224/323W 13) 0.5mi - 3:23(6:45/mi) 174/178bpm [1176b/mi] 45cal 313/343W 14) 0.11mi - 1:00(9:02/mi) 173/178bpm [1562b/mi] 13cal 269/312W 15) 0.5mi - 3:26(6:53/mi) 176/180bpm [1211b/mi] 47cal 306/329W 16) 0.11mi - 1:00(9:28/mi) 174/179bpm [1648b/mi] 13cal 260/315W 17) 0.5mi - 3:29(6:58/mi) 176/178bpm [1227b/mi] 47cal 307/331W 18) 0.11mi - 1:00(9:03/mi) 168/179bpm [1519b/mi] 12cal 240/306W 19) 0.5mi - 3:27(6:55/mi) 176/179bpm [1217b/mi] 47cal 313/336W 20) 0.1mi - 1:00(9:33/mi) 174/178bpm [1661b/mi] 12cal 263/315W 21) 0.5mi - 3:34(7:08/mi) 174/178bpm [1240b/mi] 47cal 300/326W 22) 1mi - 9:28(9:28/mi) 153/177bpm [1448b/mi] 96cal 241/299W 23) 0.17mi - 1:43(10:05/mi) 155/157bpm [1563b/mi] 18cal 244/265W Add a comment
7.7mi,
1:00:53Run - Tempo
5x 1 mile 90s recovery Av 7.25 aim was MP
1) 1mi - 8:57(8:57/mi) 144/153bpm [1289b/mi] 94cal 226/274W 2) 0.01mi - 5(10:44/mi) 124/125bpm [1331b/mi] 230/240W 3) 1mi - 7:31(7:31/mi) 154/167bpm [1158b/mi] 87cal 282/346W 4) 0.19mi - 1:30(8:00/mi) 154/157bpm [1232b/mi] 17cal 261/288W 5) 1mi - 7:22(7:22/mi) 157/169bpm [1158b/mi] 87cal 280/321W 6) 0.17mi - 1:30(8:37/mi) 162/164bpm [1396b/mi] 17cal 256/277W 7) 1mi - 7:24(7:24/mi) 167/174bpm [1235b/mi] 92cal 293/324W 8) 0.17mi - 1:30(8:39/mi) 165/174bpm [1427b/mi] 18cal 233/285W 9) 1mi - 7:26(7:26/mi) 164/175bpm [1219b/mi] 91cal 293/354W 10) 0.18mi - 1:30(8:16/mi) 160/163bpm [1322b/mi] 17cal 254/293W 11) 1mi - 7:19(7:19/mi) 156/174bpm [1142b/mi] 87cal 297/345W 12) 0.99mi - 8:48(8:54/mi) 157/162bpm [1396b/mi] 97cal 264/296W Add a comment |
7.7mi,
27:03 Bike - General
1) 5mi - 17:36(3:31/mi) 142/158bpm [500b/mi] 169cal 70/111rpm 143/256W
2) 2.73mi - 9:27(3:27/mi) 152/163bpm [525b/mi] 93cal 83/107rpm 148/251W Add a comment
8.6mi,
1:17:44Run - General
1) 1mi - 9:13(9:13/mi) 145/154bpm [1335b/mi] 96cal 234/277W
2) 1mi - 9:02(9:02/mi) 156/160bpm [1410b/mi] 100cal 251/290W 3) 1mi - 8:49(8:49/mi) 136/157bpm [1198b/mi] 94cal 251/292W 4) 1mi - 8:59(8:59/mi) 141/148bpm [1267b/mi] 91cal 254/292W 5) 1mi - 9:08(9:08/mi) 136/147bpm [1242b/mi] 91cal 257/291W 6) 1mi - 8:49(8:49/mi) 124/137bpm [1093b/mi] 87cal 238/282W 7) 1mi - 9:00(9:00/mi) 137/144bpm [1233b/mi] 91cal 242/278W 8) 1mi - 9:02(9:02/mi) 134/144bpm [1210b/mi] 86cal 239/290W 9) 0.62mi - 5:42(9:17/mi) 138/146bpm [1280b/mi] 59cal 263/295W Add a comment |
8.3mi,
1:16:12 Run - General
1) 1mi - 9:10(9:10/mi) 114/132bpm [1045b/mi] 79cal 229/305W
2) 1mi - 9:11(9:11/mi) 131/142bpm [1203b/mi] 91cal 244/298W 3) 1mi - 9:01(9:01/mi) 131/140bpm [1182b/mi] 86cal 240/306W 4) 1mi - 9:10(9:10/mi) 130/136bpm [1191b/mi] 85cal 244/293W 5) 1mi - 9:08(9:08/mi) 132/137bpm [1205b/mi] 84cal 235/293W 6) 1mi - 9:05(9:05/mi) 142/147bpm [1290b/mi] 92cal 241/293W 7) 1mi - 9:26(9:26/mi) 130/146bpm [1226b/mi] 88cal 231/325W 8) 1mi - 9:34(9:34/mi) 132/142bpm [1262b/mi] 91cal 233/284W 9) 0.25mi - 2:27(9:49/mi) 140/147bpm [1375b/mi] 25cal 250/276W Add a comment |
13.5mi,
2:02:56 Run - Long Run
1) 1mi - 9:08(9:08/mi) 146/155bpm [1334b/mi] 97cal 237/313W
2) 1mi - 9:15(9:15/mi) 152/159bpm [1406b/mi] 102cal 240/287W 3) 1mi - 9:39(9:39/mi) 151/158bpm [1457b/mi] 104cal 251/297W 4) 1mi - 9:17(9:17/mi) 145/155bpm [1347b/mi] 95cal 236/295W 5) 1mi - 9:06(9:06/mi) 147/153bpm [1337b/mi] 95cal 237/298W 6) 1mi - 9:15(9:15/mi) 143/152bpm [1322b/mi] 94cal 236/265W 7) 1mi - 9:07(9:07/mi) 148/152bpm [1349b/mi] 97cal 241/313W 8) 1mi - 9:17(9:17/mi) 145/151bpm [1345b/mi] 94cal 235/272W 9) 1mi - 9:12(9:12/mi) 145/151bpm [1334b/mi] 93cal 236/255W 10) 1mi - 9:04(9:04/mi) 145/156bpm [1314b/mi] 94cal 240/274W 11) 1mi - 9:07(9:07/mi) 141/156bpm [1286b/mi] 90cal 236/305W 12) 1mi - 8:41(8:41/mi) 149/156bpm [1293b/mi] 92cal 250/273W 13) 1mi - 8:26(8:26/mi) 143/157bpm [1207b/mi] 90cal 257/309W 14) 0.52mi - 4:23(8:22/mi) 152/155bpm [1271b/mi] 49cal 264/283W Add a comment
3.2mi,
20:12Run - Race
1) 1mi - 6:17(6:17/mi) 152/165bpm [956b/mi] 70cal 337/373W
2) 1mi - 6:31(6:31/mi) 151/166bpm [985b/mi] 74cal 334/364W 3) 1mi - 6:27(6:27/mi) 147/153bpm [949b/mi] 70cal 332/365W 4) 0.15mi - 55(5:58/mi) 146/147bpm [871b/mi] 10cal 355/364W Add a comment
3.5mi,
32:44Run - Warm Up
1) 1mi - 9:38(9:38/mi) 142/150bpm [1368b/mi] 96cal 225/268W
2) 1mi - 9:23(9:23/mi) 144/152bpm [1350b/mi] 98cal 227/294W 3) 1mi - 9:03(9:03/mi) 146/154bpm [1322b/mi] 95cal 234/337W 4) 0.54mi - 4:40(8:38/mi) 144/154bpm [1244b/mi] 50cal 243/310W Add a comment |
8.4mi,
1:17:09 Run - General
1) 1mi - 9:08(9:08/mi) 119/136bpm [1088b/mi] 85cal 230/280W
2) 1mi - 8:50(8:50/mi) 132/141bpm [1166b/mi] 88cal 243/294W 3) 1mi - 9:02(9:02/mi) 130/138bpm [1174b/mi] 88cal 248/277W 4) 1mi - 9:04(9:04/mi) 137/151bpm [1242b/mi] 91cal 254/287W 5) 1mi - 8:54(8:54/mi) 137/146bpm [1219b/mi] 93cal 239/272W 6) 1mi - 8:51(8:52/mi) 136/150bpm [1205b/mi] 88cal 246/293W 7) 1mi - 8:54(8:54/mi) 139/147bpm [1238b/mi] 89cal 245/285W 8) 1mi - 9:48(9:48/mi) 121/141bpm [1187b/mi] 88cal 227/267W 9) 0.44mi - 4:37(10:27/mi) 127/133bpm [1327b/mi] 43cal 235/263W Add a comment |
10mi,
1:23:16 Run - Intervals
1mile MP
10x30s sprint 60s recover 1 mile MP 1) 1mi - 9:07(9:07/mi) 120/129bpm [1095b/mi] 84cal 229/286W 2) 1mi - 9:03(9:03/mi) 141/148bpm [1276b/mi] 95cal 244/283W 3) 0.13mi - 1:09(8:47/mi) 146/149bpm [1282b/mi] 12cal 213/250W 4) 1mi - 7:24(7:24/mi) 144/150bpm [1065b/mi] 81cal 288/380W 5) 0.15mi - 1:14(8:29/mi) 138/149bpm [1171b/mi] 12cal 260/298W 6) 0.08mi - 30(6:32/mi) 113/119bpm [739b/mi] 5cal 285/392W 7) 0.12mi - 1:00(8:42/mi) 120/126bpm [1043b/mi] 12cal 291/379W 8) 0.08mi - 30(5:57/mi) 128/130bpm [762b/mi] 6cal 302/326W 9) 0.12mi - 1:00(8:28/mi) 135/137bpm [1142b/mi] 11cal 276/338W 10) 0.08mi - 30(6:14/mi) 148/152bpm [923b/mi] 6cal 316/348W 11) 0.12mi - 1:00(8:36/mi) 153/155bpm [1315b/mi] 12cal 282/365W 12) 0.08mi - 30(5:58/mi) 149/152bpm [888b/mi] 6cal 294/333W 13) 0.12mi - 1:00(8:14/mi) 150/151bpm [1235b/mi] 11cal 279/350W 14) 0.08mi - 30(6:08/mi) 151/153bpm [927b/mi] 6cal 322/363W 15) 0.12mi - 1:00(8:32/mi) 154/155bpm [1315b/mi] 12cal 292/364W 16) 0.08mi - 30(5:59/mi) 156/158bpm [934b/mi] 6cal 304/334W 17) 0.12mi - 1:00(8:23/mi) 157/157bpm [1316b/mi] 12cal 273/342W 18) 0.08mi - 30(6:09/mi) 158/159bpm [972b/mi] 6cal 314/347W 19) 0.11mi - 1:00(8:44/mi) 155/156bpm [1354b/mi] 12cal 280/360W 20) 0.08mi - 30(6:06/mi) 155/157bpm [947b/mi] 6cal 296/327W 21) 0.12mi - 1:00(8:08/mi) 152/154bpm [1237b/mi] 12cal 271/342W 22) 0.08mi - 30(6:22/mi) 152/153bpm [967b/mi] 6cal 315/347W 23) 0.12mi - 1:00(8:19/mi) 152/153bpm [1264b/mi] 11cal 293/356W 24) 0.08mi - 30(6:03/mi) 151/152bpm [913b/mi] 6cal 306/337W 25) 0.12mi - 1:00(8:32/mi) 144/159bpm [1229b/mi] 11cal 248/342W 26) 1mi - 7:13(7:13/mi) 161/173bpm [1161b/mi] 89cal 303/363W 27) 1mi - 8:35(8:35/mi) 149/169bpm [1278b/mi] 91cal 251/346W 28) 1mi - 8:59(8:59/mi) 138/151bpm [1241b/mi] 92cal 261/375W 29) 1mi - 8:55(8:55/mi) 138/146bpm [1230b/mi] 92cal 243/301W 30) 0.74mi - 6:37(8:58/mi) 140/145bpm [1255b/mi] 71cal 255/290W Add a comment |
9.2mi,
1:21:35 Run - General
1) 1mi - 9:03(9:03/mi) 127/137bpm [1149b/mi] 87cal 234/289W
2) 1mi - 8:50(8:50/mi) 140/146bpm [1237b/mi] 93cal 254/297W 3) 1mi - 8:40(8:40/mi) 140/146bpm [1213b/mi] 91cal 261/319W 4) 1mi - 8:45(8:45/mi) 139/147bpm [1215b/mi] 91cal 246/310W 5) 1mi - 8:46(8:46/mi) 137/150bpm [1202b/mi] 89cal 253/310W 6) 1mi - 8:46(8:46/mi) 145/149bpm [1271b/mi] 93cal 262/316W 7) 1mi - 9:01(9:01/mi) 137/145bpm [1236b/mi] 90cal 249/374W 8) 1mi - 9:02(9:02/mi) 134/141bpm [1211b/mi] 91cal 243/301W 9) 1mi - 9:06(9:06/mi) 140/147bpm [1274b/mi] 93cal 255/315W 10) 0.18mi - 1:36(8:48/mi) 134/139bpm [1179b/mi] 17cal 270/331W Add a comment |
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Wed 13th Nov
Nov 13
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Thu 14th Nov
Nov 14
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Fri 15th Nov
Nov 15
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Sat 16th Nov
Nov 16
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Sun 17th Nov
Nov 17
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Mon 18th Nov
Nov 18
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Tue 19th Nov
Nov 19
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8.4mi,
1:05:39 Run - Tempo
10x0.5 mile 60s recovery Av 6.55mm
1) 1mi - 9:28(9:28/mi) 136/146bpm [1289b/mi] 94cal 223/279W 2) 0.23mi - 2:09(9:23/mi) 134/147bpm [1258b/mi] 20cal 216/280W 3) 0.5mi - 3:26(6:52/mi) 135/148bpm [926b/mi] 37cal 300/334W 4) 0.11mi - 1:00(9:18/mi) 147/148bpm [1368b/mi] 11cal 261/309W 5) 0.5mi - 3:25(6:49/mi) 146/148bpm [996b/mi] 39cal 334/358W 6) 0.11mi - 1:00(9:01/mi) 146/151bpm [1316b/mi] 11cal 280/339W 7) 0.5mi - 3:22(6:44/mi) 155/160bpm [1045b/mi] 40cal 309/324W 8) 0.11mi - 1:00(9:00/mi) 144/148bpm [1296b/mi] 11cal 276/321W 9) 0.5mi - 3:29(6:58/mi) 153/156bpm [1065b/mi] 41cal 332/363W 10) 0.12mi - 1:00(8:34/mi) 152/163bpm [1302b/mi] 11cal 285/332W 11) 0.5mi - 3:22(6:45/mi) 170/174bpm [1147b/mi] 44cal 313/341W 12) 0.11mi - 1:00(9:02/mi) 170/174bpm [1535b/mi] 12cal 271/301W 13) 0.5mi - 3:25(6:51/mi) 172/177bpm [1177b/mi] 46cal 335/363W 14) 0.11mi - 1:00(8:49/mi) 171/176bpm [1509b/mi] 13cal 282/328W 15) 0.5mi - 3:24(6:49/mi) 169/172bpm [1151b/mi] 45cal 296/336W 16) 0.11mi - 1:00(9:10/mi) 169/172bpm [1549b/mi] 12cal 270/305W 17) 0.5mi - 3:26(6:53/mi) 172/175bpm [1183b/mi] 45cal 325/357W 18) 0.11mi - 1:00(8:58/mi) 148/175bpm [1326b/mi] 10cal 225/325W 19) 0.5mi - 3:26(6:51/mi) 165/172bpm [1131b/mi] 43cal 305/338W 20) 0.11mi - 1:00(9:05/mi) 167/172bpm [1517b/mi] 12cal 260/295W 21) 0.5mi - 3:29(6:58/mi) 170/174bpm [1185b/mi] 46cal 330/363W 22) 1mi - 9:07(9:07/mi) 149/175bpm [1359b/mi] 92cal 253/321W 23) 0.18mi - 1:39(9:26/mi) 149/152bpm [1406b/mi] 16cal 263/289W Add a comment
8mi,
1:02:56Run - Tempo
5x1 mile 90s recovery Av 7.25mm
1) 1mi - 8:56(8:56/mi) 137/144bpm [1225b/mi] 91cal 227/284W 2) 0.07mi - 35(8:56/mi) 125/142bpm [1117b/mi] 5cal 225/272W 3) 1mi - 7:20(7:20/mi) 157/169bpm [1152b/mi] 87cal 293/340W 4) 0.18mi - 1:30(8:32/mi) 157/160bpm [1340b/mi] 17cal 272/296W 5) 1mi - 7:20(7:20/mi) 159/168bpm [1165b/mi] 87cal 281/344W 6) 0.18mi - 1:30(8:28/mi) 163/168bpm [1380b/mi] 18cal 259/284W 7) 1mi - 7:16(7:16/mi) 167/172bpm [1214b/mi] 92cal 296/327W 8) 0.18mi - 1:30(8:09/mi) 162/172bpm [1320b/mi] 17cal 260/328W 9) 1mi - 7:22(7:22/mi) 156/169bpm [1149b/mi] 89cal 302/355W 10) 0.18mi - 1:30(8:07/mi) 156/161bpm [1266b/mi] 17cal 249/292W 11) 1mi - 7:23(7:23/mi) 163/171bpm [1204b/mi] 91cal 293/353W 12) 1mi - 8:38(8:38/mi) 155/165bpm [1339b/mi] 96cal 259/306W 13) 0.23mi - 2:05(8:59/mi) 155/159bpm [1393b/mi] 23cal 275/301W Add a comment |
5.6mi,
23:34 Bike - General
1) 5mi - 18:37(3:43/mi) 132/147bpm [492b/mi] 163cal 71/120rpm 128/285W
2) 0.59mi - 4:57(8:21/mi) 103/111bpm [861b/mi] 19cal 71/76rpm 53/99W Add a comment
4.3mi,
41:09Run - General
1) 1mi - 9:32(9:32/mi) 140/152bpm [1335b/mi] 96cal 228/264W
2) 1mi - 9:29(9:29/mi) 139/150bpm [1318b/mi] 96cal 230/285W 3) 1mi - 9:34(9:34/mi) 131/138bpm [1254b/mi] 91cal 233/251W 4) 1mi - 9:52(9:52/mi) 143/154bpm [1411b/mi] 99cal 221/266W 5) 0.26mi - 2:41(10:17/mi) 152/155bpm [1564b/mi] 29cal 235/265W Add a comment
4.2mi,
36:48Run - General
1) 1mi - 9:04(9:04/mi) 131/141bpm [1187b/mi] 91cal 250/299W
2) 1mi - 8:42(8:42/mi) 139/144bpm [1210b/mi] 92cal 271/334W 3) 1mi - 8:29(8:29/mi) 127/136bpm [1078b/mi] 81cal 255/299W 4) 1mi - 8:43(8:43/mi) 120/129bpm [1045b/mi] 90cal 263/305W 5) 0.21mi - 1:50(8:34/mi) 120/122bpm [1028b/mi] 19cal 275/297W Add a comment |
3.9mi,
37:59 Run - General
1) 1mi - 10:02(10:02/mi) 116/131bpm [1164b/mi] 88cal 211/267W
2) 1mi - 9:42(9:42/mi) 128/137bpm [1242b/mi] 91cal 223/264W 3) 1mi - 9:42(9:42/mi) 122/141bpm [1183b/mi] 86cal 229/277W 4) 0.85mi - 8:33(10:05/mi) 140/148bpm [1412b/mi] 86cal 240/275W Add a comment
4.2mi,
38:06Run - General
1) 1mi - 9:14(9:14/mi) 134/146bpm [1237b/mi] 94cal 250/309W
2) 1mi - 9:01(9:01/mi) 133/143bpm [1200b/mi] 90cal 252/312W 3) 1mi - 8:49(8:49/mi) 142/156bpm [1251b/mi] 94cal 241/295W 4) 1mi - 9:07(9:07/mi) 150/158bpm [1367b/mi] 100cal 252/317W 5) 0.21mi - 1:55(9:01/mi) 147/148bpm [1326b/mi] 21cal 249/290W Add a comment |
3.9mi,
35:16 Run - General
1) 1mi - 8:40(8:40/mi) 145/160bpm [1255b/mi] 91cal 251/303W
2) 1mi - 9:19(9:19/mi) 141/145bpm [1314b/mi] 95cal 235/298W 3) 1mi - 9:01(9:01/mi) 135/146bpm [1217b/mi] 88cal 248/263W 4) 0.93mi - 8:17(8:54/mi) 145/149bpm [1290b/mi] 88cal 249/273W Add a comment
3.2mi,
20:10Run - Race
1) 1mi - 6:15(6:15/mi) 134/147bpm [838b/mi] 63cal 349/445W
2) 1mi - 6:27(6:27/mi) 175/183bpm [1130b/mi] 88cal 341/384W 3) 1mi - 6:29(6:29/mi) 176/180bpm [1141b/mi] 88cal 338/379W 4) 0.16mi - 58(6:00/mi) 174/175bpm [1045b/mi] 13cal 329/333W Add a comment
3mi,
27:36Run - Warm Up
1) 1mi - 9:30(9:30/mi) 139/146bpm [1320b/mi] 96cal 229/267W
2) 1mi - 9:01(9:01/mi) 144/148bpm [1299b/mi] 97cal 245/262W 3) 1mi - 8:54(8:54/mi) 136/148bpm [1210b/mi] 92cal 245/332W 4) 0.02mi - 11(8:50/mi) 127/128bpm [1121b/mi] 2cal 251/254W Add a comment |
7.5mi,
1:06:20 Run - General
1) 1mi - 8:54(8:54/mi) 129/138bpm [1148b/mi] 87cal 238/279W
2) 1mi - 8:50(8:50/mi) 140/148bpm [1237b/mi] 93cal 265/325W 3) 1mi - 8:44(8:44/mi) 124/143bpm [1083b/mi] 83cal 251/326W 4) 1mi - 8:43(8:43/mi) 128/131bpm [1116b/mi] 81cal 249/293W 5) 1mi - 8:40(8:40/mi) 133/138bpm [1152b/mi] 84cal 264/316W 6) 1mi - 8:33(8:33/mi) 141/149bpm [1206b/mi] 89cal 256/306W 7) 1mi - 9:25(9:25/mi) 128/146bpm [1206b/mi] 89cal 232/309W 8) 0.46mi - 4:31(9:54/mi) 141/147bpm [1397b/mi] 47cal 248/277W Add a comment |
7.1mi,
1:01:09 Run - General
1) 1mi - 8:48(8:48/mi) 118/128bpm [1039b/mi] 81cal 243/282W
2) 1mi - 8:47(8:47/mi) 135/142bpm [1185b/mi] 91cal 259/299W 3) 1mi - 8:35(8:35/mi) 145/149bpm [1245b/mi] 94cal 263/293W 4) 1mi - 8:30(8:30/mi) 145/155bpm [1233b/mi] 92cal 259/316W 5) 1mi - 8:37(8:37/mi) 148/152bpm [1276b/mi] 94cal 257/284W 6) 1mi - 8:34(8:34/mi) 148/156bpm [1268b/mi] 91cal 253/302W 7) 1mi - 8:48(8:48/mi) 145/149bpm [1275b/mi] 93cal 261/302W 8) 0.06mi - 29(8:37/mi) 147/148bpm [1267b/mi] 5cal 268/273W Add a comment |
9mi,
32:22 Bike - General
1) 5mi - 17:58(3:36/mi) 126/156bpm [453b/mi] 165cal 76/113rpm 136/278W
2) 3.96mi - 14:25(3:39/mi) 141/157bpm [514b/mi] 132cal 75/107rpm 135/277W Add a comment |