DJ Bangey

Last on at 2am, 19th May 2024

M50 Cumbria

Gold (80)

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About Me
Ultra trail runner. Started running in 2007 Member of Kendal AC Show More...

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What's the biggest challenge that awaits you? UTMB

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Recent Training
18th May	Race	26.3mi	3:11:57
18th May	Warm Up	0.6mi	7:04
17th May	Mountain Biking	10.5mi	50:02
17th May	General	0.8mi	15:00
16th May	General	3.7mi	34:39

Planned Races
Villars Ultraks 28k	29th Jun
Verbier Marathon by UTMB 42k	6th Jul
Lakeland 50	27th Jul
Berlin Marathon	29th Sep

12 Month Benchmarks	Run	Bike
Mile	5:24	2:27
5k	17:17	9:20
5mi	29:06	16:29
10k	36:09	20:42
10mi	1:05:59	38:28
Half	1:26:45	49:57
20mi	2:18:39	2:39:28
Mara	3:11:28	5:06:30
50k	5:42:05	0
40mi	8:24:48	0
75k	10:29:30	0

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Best Times
Best WAVA

Dist	Races	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023	2024	PB	WB
2.1mi	1										26:26 34.68									26:26 12:35/mi	34.68
2.4mi	2												13:41 77.75							13:41 5:42/mi	77.75
2.8mi	1																		16:16 80.56	16:16 5:49/mi	80.56
5km	22	18:03 71.95	18:14 71.23		17:04 77.02	18:39 71.50			17:13 78.60	17:11 79.93	17:13 79.77	17:30 79.68	17:30 79.68	17:34 79.98		17:05 84.18	17:10 84.43	17:41 82.61	17:23 84.04	17:04 5:30/mi	84.43
5.5km	1										19:05 80.00									19:05 5:35/mi	80.00
6km	1								21:49 75.35											21:49 5:51/mi	75.35
4mi	1										22:44 77.23									22:44 5:45/mi	77.23
6.5km	1											23:15 78.45								23:15 5:45/mi	78.45
6.6km	1							23:40 75.92												23:40 5:46/mi	75.92
4.2mi	1													23:20 81.84						23:20 5:37/mi	81.84
4.2mi	3											34:25 54.73					23:59 82.36			23:59 5:43/mi	82.36
4.2mi	1												23:49 80.83							23:49 5:38/mi	80.83
4.7mi	1																28:32 77.05			28:32 6:04/mi	77.05
4.8mi	1													27:31 78.83						27:31 5:48/mi	78.83
8km	1										36:36 60.62									36:36 7:22/mi	60.62
5mi	9			28:55 73.98	31:41 67.52					28:11 78.55						28:55 80.93				28:11 5:38/mi	80.93
5.3mi	3				31:34 71.97															31:34 5:57/mi	71.97
8.8km	1							36:15 66.39												36:15 6:38/mi	66.39
5.5mi	5								33:33 72.16								36:22 70.95			33:33 6:06/mi	72.16
9km	2										43:23 57.65									43:23 7:45/mi	57.65
5.6mi	4									44:03 56.41		36:55 68.38						36:55 71.78		36:55 6:36/mi	71.78
5.8mi	3																	41:21 66.98		41:21 7:08/mi	66.98
9.6km	1											34:46 77.01								34:46 5:52/mi	77.01
6mi	6				43:37 59.17							42:22 63.91								42:22 7:04/mi	63.91
6.1mi	1																		38:11 76.36	38:11 6:16/mi	76.36
6.2mi	1				39:21 68.15															39:21 6:21/mi	68.15
10km	107	40:53 64.95	37:07 71.78	35:55 74.48	36:11 74.28	37:13 72.22	36:46 73.52	36:23 74.77	35:50 77.06	35:56 77.13	35:54 78.14	35:46 78.43	36:14 78.68	35:43 79.81		36:18 80.49	35:56 81.99	36:09 82.18	37:06 80.08	35:43 5:45/mi	82.18
6.5mi	1														46:24 65.51					46:24 7:08/mi	65.51
6.7mi	2																		39:54 80.66	39:54 5:57/mi	80.66
6.8mi	1					41:56 70.92														41:56 6:10/mi	70.92
7mi	2		51:56 58.03			53:20 57.50														51:56 7:25/mi	58.03
12km	2		1:09:40 46.39																	1:09:40 9:21/mi	46.39
8.1mi	1						52:54 68.04													52:54 6:32/mi	68.04
14km	3															1:06:12 62.45	1:05:10 63.98			1:05:10 7:29/mi	63.98
8.7mi	1																1:07:52 61.96			1:07:52 7:48/mi	61.96
15km	2		1:18:08 52.18				1:05:52 63.31													1:05:52 7:04/mi	63.31
9.5mi	1					2:02:03 34.47														2:02:03 12:51/mi	34.47
10mi	16		1:05:20 67.23	1:00:15 73.38	1:01:05 72.38	1:01:09 73.00		59:35 75.90	58:24 78.04		1:02:29 74.13					58:09 83.02	1:06:26 72.67			58:09 5:49/mi	83.02
17km	3												1:14:35 66.31	1:13:41 67.67				1:15:55 67.93		1:13:41 6:59/mi	67.93
19km	1														1:58:03 48.24					1:58:03 10:00/mi	48.24
11.9mi	1				2:00:43 43.93															2:00:43 10:09/mi	43.93
12.3mi	1																1:26:45 69.68			1:26:45 7:03/mi	69.68
13.1mi	23	1:40:27 57.88	1:24:49 68.73	1:21:28 71.56	1:21:35 71.70	1:27:21 67.59	1:23:01 71.54		1:25:07 70.25	1:19:16 76.00	1:21:23 74.63	1:23:14 73.58		1:17:44 80.77						1:17:44 5:56/mi	80.77
13.9mi	5						1:30:09 69.76			1:27:49 73.08	1:25:35 75.60		1:28:13 74.57	1:25:12 77.85						1:25:12 6:08/mi	77.85
14mi	1		1:34:55 65.76																	1:34:55 6:47/mi	65.76
14.2mi	2				1:31:19 69.81				1:31:05 71.54											1:31:05 6:25/mi	71.54
14.5mi	1															2:23:58 49.43				2:23:58 9:56/mi	49.43
24km	1		2:07:20 52.42																	2:07:20 8:32/mi	52.42
25km	3											2:19:29 52.63				2:24:44 52.90	2:28:31 52.00			2:19:29 8:59/mi	52.90
16mi	2													2:20:38 54.79				4:17:10 31.00		2:20:38 8:47/mi	54.79
16.7mi	1				1:48:59 69.55															1:48:59 6:32/mi	69.55
18mi	2					3:49:32 35.93		3:47:12 36.70												3:47:12 12:37/mi	36.70
18.5mi	1															4:39:57 32.98				4:39:57 15:08/mi	32.98
32km	2												3:51:50 41.97				4:09:12 40.39			3:51:50 11:40/mi	41.97
20mi	1																	2:10:17 77.75		2:10:17 6:31/mi	77.75
20.4mi	1															5:14:15 32.64				5:14:15 15:24/mi	32.64
34km	2				2:35:05 62.90		2:39:59 61.54													2:35:05 7:20/mi	62.90
35km	1																	5:07:57 35.98		5:07:57 14:10/mi	35.98
22.3mi	1															3:30:50 53.07				3:30:50 9:27/mi	53.07
23.5mi	1													3:34:45 54.17						3:34:45 9:08/mi	54.17
24mi	3							3:41:20 51.27	3:54:25 48.74		4:06:38 47.44									3:41:20 9:13/mi	51.27
26mi	1						4:08:17 49.75													4:08:17 9:33/mi	49.75
26.2mi	23			2:58:43 68.63	3:04:23 66.52	3:04:30 66.75	2:58:03 69.52	5:13:28 39.72	2:56:40 70.96	2:52:48 73.70	2:51:15 74.37	2:53:04 74.19	3:19:11 65.00	2:43:42 79.75			2:51:28 78.09	2:50:57 79.01	3:11:50 71.02	2:43:42 6:15/mi	79.75
28.5mi	2										4:31:17 52.04									4:31:17 9:31/mi	52.04
48km	1											8:01:05 31.52								8:01:05 16:08/mi	31.52
30mi	1												4:43:09 54.38							4:43:09 9:26/mi	54.38
50km	4						4:28:33 57.03	6:33:28 39.19									4:45:22 57.71	6:03:28 45.70		4:28:33 8:39/mi	57.71
51km	1																7:58:59 35.28			7:58:59 15:07/mi	35.28
52km	2																	5:54:40 49.70		5:54:40 10:59/mi	49.70
33mi	1														5:25:20 53.79					5:25:20 9:52/mi	53.79
54km	3												8:58:59 32.62	7:55:42 37.27				7:54:52 38.96		7:54:52 14:09/mi	38.96
55km	2										6:07:41 48.14		6:43:17 44.62							6:07:41 10:46/mi	48.14
38mi	2						7:55:07 41.59	8:29:13 39.07												7:55:07 12:30/mi	41.59
65km	1												9:46:50 38.04							9:46:50 14:32/mi	38.04
43mi	1											6:46:19 58.28								6:46:19 9:27/mi	58.28
44mi	1								9:35:06 41.64											9:35:06 13:04/mi	41.64
45mi	2							6:40:12 60.59					6:22:10 65.97							6:22:10 8:30/mi	65.97
80km	1								10:53:42 42.31											10:53:42 13:09/mi	42.31
50mi	10					11:00:42 41.10	9:25:19 48.28			7:30:59 61.75	8:40:24 53.95	8:15:10 57.17	9:11:09 51.79	8:56:54 53.61	7:59:51 61.00			11:10:14 44.43		7:30:59 9:01/mi	61.75
53mi	3							9:27:46 52.28	9:35:29 51.93		8:59:08 56.31									8:59:08 10:10/mi	56.31
60mi	2									11:00:32 54.01										11:00:32 11:01/mi	54.01
62mi	1								13:29:00 45.26											13:29:00 13:03/mi	45.26
100km	1													10:12:56 62.38						10:12:56 9:52/mi	62.38
101km	1							15:00:27 41.35												15:00:27 14:21/mi	41.35
95mi	1									18:58:43 56.64										18:58:43 11:59/mi	56.64
100mi	2											19:38:51 60.01			19:11:24 63.00					19:11:24 11:31/mi	63.00
105mi	1								27:40:01 44.03											27:40:01 15:49/mi	44.03
272.7km	1													40:00:59 39.69						40:00:59 14:10/mi	39.69

Date	Planned Races			Distance
29 Sep	Berlin Marathon Confirmed			26.2mi
27 Jul	Lakeland 50 Confirmed			50mi
6 Jul	Verbier Marathon by UTMB 42k Confirmed			43mi
29 Jun	Villars Ultraks 28k Confirmed			28.8km
2024		Result	WAVA	Distance
18 May	ASICS Windermere Marathon SB	3:11:50	71.02	26.2mi
8 May	Carlisle Urban Trail Race PB	38:11	76.36	6.1mi
3 May	The Power 5k SB	17:23	84.04	5km
1 May	Kendal 10k SB	37:06	80.08	10km
26 Apr	Dalton 10k	37:39	78.91	10km
14 Apr	Manchester Marathon Relay - Leg 3 PB	39:54	80.66	6.7mi
6 Apr	Istria by UTMB 42k	4:37:14	49.14	26.2mi
23 Mar	Northern 12 & 6 Stage Relay - Short Leg PB	16:16	80.56	2.8mi
13 Jan	Mid Lancs XC - Blackpool	35:53	73.79	5.55mi
6 Jan	Cumbria XC Champs	38:37	76.93	10km
2023		Result	WAVA	Distance
17 Dec	Lancaster Christmas Cracker 10k	36:24	81.62	10km
10 Dec	Telford 10K	36:11	82.11	10km
25 Nov	Mid Lancs XC - Liverpool Cross Challenge	39:15	73.05	6mi
8 Oct	Morecambe 10k SB	36:09	82.18	10km
30 Sep	5 Valleys Ultra PB	5:54:40	49.70	52km
24 Sep	Northern - Men's Six Stage Road Relay Championships SB	17:41	82.61	5km
16 Sep	WildStrubel 50 by UTMB PB	7:54:52	38.96	54km
16 Aug	(Not) Round Latrigg Fell Race PB	41:21	66.98	5.8mi
29 Jul	Lakeland 50 SB	11:10:14	44.43	50mi
15 Jul	Eiger Ultra Trail 35k PB	5:07:57	35.98	35km
8 Jul	GranTrail Courmayeur 30k SB	4:17:10	31.00	16mi
4 Jul	20 Barriers Fell Race SB	36:55	71.78	5.6mi
28 Jun	Endmoor 10k Road Race	38:58	75.61	10km
14 Jun	Hawkshead 10k Road Race	38:19	76.89	10km
3 Jun	Grasmere Gallop 17km SB	1:15:55	67.93	17km
19 May	Trail Alsace Grand Est by UTMB SB	6:03:28	45.70	50km
23 Apr	London Marathon SB	2:50:57	79.01	26.2mi
12 Mar	Trimpell 20 PB	2:10:17	77.75	20mi
12 Feb	Lancaster Valentine's 10k	36:35	80.53	10km
2022		Result	WAVA	Distance
26 Nov	Liverpool & District XC - Sefton Park	40:27	71.35	9.8km
15 Oct	Lakeland Trails - Helvellyn 15k PB	1:07:52	61.96	8.7mi
8 Oct	The Drop - Manchester PB	1:26:45	69.68	12.3mi
25 Sep	Northern Athletics 6 Stage Relays PB	23:59	82.36	4.2mi
17 Sep	Cheddar Gorge Road 10km #thefastest10km SB	35:56	81.99	10km
14 Sep	Monument 5k SB	17:10	84.43	5km
11 Sep	Ambleside 25k SB	2:28:31	52.00	25km
23 Aug	ETC by UTMB	2:13:33	31.48	14km
20 Aug	Matterhorn Ultraks 32k SB	4:09:12	40.39	32km
29 Jul	Lakeland 100		0.00	105mi
23 Jul	Beetham Sports Fell Race	44:12	61.63	5.8mi
16 Jul	Eiger Ultra Trail 51K PB	7:58:59	35.28	51km
9 Jul	Ultimate Trails Ambleside 14k PB	1:05:10	63.98	14km
5 Jul	Carnforth 20 Barriers Race SB	36:22	70.95	5.5mi
29 Jun	Endmoor 10K	37:58	76.95	10km
22 Jun	Round Latrigg Fell Race	35:47	70.77	5.4mi
15 Jun	Hawkshead 10K	36:29	80.08	10km
29 May	UK Ultra South Downs Way 50k SB	4:45:22	57.71	50km
25 May	Levens 10k	37:33	77.81	10km
22 May	Great Manchester Run, 10k	36:53	79.21	10km
11 May	Kirkby Stephen 10k	39:23	74.18	10km
4 May	Kendal 10k Road Race	38:08	76.62	10km
30 Apr	Guisborough 3 Tops Fell Race	1:36:58	49.79	10mi
26 Apr	Keswick - Round the Houses	27:13	71.99	4.2mi
2 Apr	Mt Charleston Marathon SB	2:51:28	78.09	26.2mi
27 Mar	North of England Road Relays - Long Leg PB	28:32	77.05	4.7mi
13 Mar	Mid Lancs XC - Burnley	38:00	71.05	5.75mi
26 Feb	English National XC Championships (Men)	59:57	60.56	7.63mi
15 Jan	Mid Lancs XC - Blackpool	38:18	76.28	10km
8 Jan	Sir Titus Winter Trot 10 SB	1:06:26	72.67	10mi
2021		Result	WAVA	Distance
27 Dec	Ribble Valley 10K SB	36:18	80.49	10km
11 Dec	Roseberry Topping Trail Half Marathon PB	2:23:58	49.43	14.5mi
4 Dec	Cumbria XC Vets Champs - Carlisle	32:30	72.01	5mi
27 Nov	Mid Lancs XC - Liverpool	36:33	76.49	5.95mi
21 Nov	Brampton to Carlisle 10 Mile PB	58:09	83.02	10mi
30 Oct	Mid Lancs XC - Hyndburn	37:50	55.58	4.5mi
24 Oct	Green Drive Five SB	28:55	80.93	5mi
16 Oct	British Fell Relays - Leg 4	37:02	43.92	3.5mi
10 Oct	Morecambe 10K	36:30	80.05	10km
9 Oct	Mid Lancs XC - Burnley	36:15	75.14	5.8mi
1 Oct	Lancaster “The Power” 5k SB	17:05	84.18	5km
11 Sep	Keswick Mountain Festival 25km SB	2:24:44	52.90	25km
5 Sep	Trans Alpine Run - Run 2. Day Two PB	4:39:57	32.98	18.5mi
4 Sep	TransAlpine Run - Run 2. Day One PB	5:14:15	32.64	20.4mi
27 Aug	CCC		0.00	101km
11 Aug	Endmoor 10K	38:02	76.82	10km
17 Jul	Eiger Ultra Trail E51		0.00	51km
10 Jul	Ultimate Trails 14k SB	1:06:12	62.45	14km
3 Jul	Blencathra Fell Race	1:21:14	45.37	7.8mi
5 Jun	Ullswater Way 20 Mile Trail Race PB	3:30:50	53.07	22.3mi
5 May	Loughrigg Fell Race	33:29	55.21	4mi
2020		Result	WAVA	Distance
10 Oct	Centurion Autumn 100 PB	19:11:24	63.00	100mi
3 Oct	Lakeland Trails - Coniston 10k PB	46:24	65.51	6.5mi
12 Sep	Chiltern Wonderland 50 SB	7:59:51	61.00	50mi
22 Aug	Matterhorn Ultraks 19K PB	1:58:03	48.24	19km
29 Feb	Mid Lancs XC - Lancaster	41:22	62.51	5.6mi
1 Feb	Pilgrim Challenge Day 1 PB	5:25:20	53.79	33mi
26 Jan	Birkrigg Common - KWL	25:12	56.05	3.1mi
11 Jan	Mid Lancs XC - Burnley	39:16	67.05	5.7mi
2019		Result	WAVA	Distance
7 Dec	Great Langdale Christmas Pudding 10k	38:10	75.30	10km
1 Dec	Ulverston Xmas Pudding 10k	36:18	79.17	10km
23 Nov	Cross Challenge XC - Liverpool	41:33	65.62	5.9mi
17 Nov	Arnside Knott Fell Race	44:57	61.71	6mi
19 Oct	Great Langdale Half Marathon	1:29:48	69.92	13.1mi
13 Oct	Manchester Half Marathon PB	1:17:44	80.77	13.1mi
6 Oct	Great Cumbrian Run 1/2 Marathon	1:18:49	79.66	13.1mi
5 Oct	Lakeland Trails - Coniston 10k	46:51	61.34	10km
28 Sep	Mid Lancs XC League - Ulverston	36:58	71.22	5.7mi
15 Sep	North of England Road Relays PB	23:20	81.84	4.16mi
31 Aug	GoreTex Trans Alpine Run PB	40:00:59	39.69	272.7km
27 Jul	Lakeland 50 SB	8:56:54	53.61	50mi
17 Jul	Lancaster 10k PB	35:43	79.81	10km
10 Jul	Endmoor 10K	38:14	74.56	10km
22 Jun	Mayrhofen Ultraks 54k SB	7:55:42	37.27	54km
16 Jun	Brunt Knott Fell Race	44:43	54.22	5.3mi
29 May	Levens 10k	37:01	77.01	10km
27 May	Vitality London 10,000	37:13	76.60	10km
18 May	KMF 25k Trail Race PB	2:20:38	54.79	16mi
8 May	Kendal 10k	36:35	77.92	10km
27 Apr	Mt Charleston Marathon PB	2:43:42	79.75	26.2mi
19 Apr	Salford 10K	35:52	79.48	10km
13 Apr	Lakeland Trails - Hawkshead 17k Race PB	1:13:41	67.67	17km
7 Apr	Greater Manchester Marathon	3:21:55	64.66	26.2mi
30 Mar	Coniston 14 PB	1:25:12	77.85	13.9mi
25 Mar	Northern England Road Relays PB	27:31	78.83	4.75mi
16 Feb	Last One Standing Ultra PB	10:12:56	62.38	100km
9 Feb	Mid Lancs XC League - Leigh	37:33	75.92	10km
27 Jan	That's Lyth PB	3:34:45	54.17	23.5mi
20 Jan	Inskip Half Marathon	1:18:28	79.35	13.1mi
12 Jan	Mid Lancs XC - Burnley	35:16	79.19	9.8km
4 Jan	The Power 5K SB	17:34	79.98	5km
2018		Result	WAVA	Distance
1 Dec	Ultra-Trail Cape Town PB	9:46:50	38.04	65km
24 Nov	Mid Lancs XC - Liverpool	35:31	78.64	9.8km
3 Nov	White Rose Ultra - 30 Miles PB	4:43:09	54.38	30mi
20 Oct	FRA Fell Relays - Leg 2	1:19:15	38.96	6.7mi
13 Oct	Mid Lancs XC League - Ulverston	38:51	67.22	5.7mi
23 Sep	Northern Athletics 6 Stage Relays PB	23:49	80.83	4.23mi
22 Sep	Lakeland Trails - Coniston 10k	46:20	61.53	10km
14 Sep	Ben Nevis Ultra	5:58:58	47.06	52km
25 Aug	Matterhorn ULTRAKS Mountain Race PB	3:51:50	41.97	32km
22 Aug	Ulverston 10k SB	36:14	78.68	10km
15 Aug	The “Not” around Latrigg Fell Race	41:56	65.61	6mi
28 Jul	Lakeland 50 SB	9:11:09	51.79	50mi
20 Jul	The Power 5k SB	17:30	79.68	5km
8 Jul	Ultimate Trails 55km SB	6:43:17	44.62	55km
20 Jun	Hawkshead 10K	37:20	75.74	10km
17 Jun	Brunt Knott Fell Race	44:02	56.73	5.5mi
9 Jun	Swiss Scenic Trail 54k SB	8:58:59	32.62	54km
4 Jun	Reston Scar Scamper, Fell Race	34:13	50.11	3.8mi
30 May	Levens 10k	38:10	74.09	10km
20 May	ASICS Windermere Marathon SB	3:19:11	65.00	26.2mi
12 May	Lakes Traverse 60 mile	14:15:45	42.38	60mi
5 May	Lakeland Trails - Staveley 10k	52:31	53.85	10km
14 Apr	Lakeland Trails - Hawkshead 17k SB	1:14:35	66.31	17km
25 Mar	Northern England Road Relays - Short Leg PB	13:41	77.75	2.4mi
24 Mar	Coniston 14 SB	1:28:13	74.57	13.9mi
4 Mar	Cunswick Scar - KWL	36:42	61.75	5mi
3 Mar	Mid Lancs XC (6/6) - Ulverston	38:00	66.87	9km
13 Jan	Country to Capital PB	6:22:10	65.97	45mi
7 Jan	KWL - Scout Scar	33:00	61.73	4.5mi
2017		Result	WAVA	Distance
9 Dec	Petzl NightRunner Grizedale Forest Trail 10k	41:00	68.97	10km
21 Oct	Centurion Autumn 100 SB	19:38:51	60.01	100mi
16 Sep	Northern 6 Stage relay PB	23:15	78.45	6.5km
6 Sep	Ulverston 5k SB	17:30	79.68	5km
26 Aug	Matterhorn Ultraks PB	8:01:05	31.52	48km
5 Aug	Devil o' the Highlands PB	6:46:19	58.28	43mi
4 Jul	20 Barriers Fell Race PB	36:55	68.38	5.6mi
17 Jun	Lancaster 5k Summer Series: Race 2	17:39	78.40	5km
14 Jun	Hawkshead 10k	37:14	75.34	10km
10 Jun	KMF Salomon 25k Trail Race PB	2:19:29	52.63	25km
1 Jun	Ingleton Waterfalls Trail Race SB	34:25	54.73	4.2mi
28 May	Great Manchester Run Half Marathon SB	1:23:14	73.58	13.1mi
20 May	Lancaster Summer Series 10k	37:02	75.75	10km
13 May	North Downs Way 50 SB	8:15:10	57.17	50mi
3 May	Kendal 10k	37:06	75.61	10km
23 Apr	London Marathon SB	2:53:04	74.19	26.2mi
14 Apr	Salford 10k Road Race SB	35:46	78.43	10km
25 Mar	Northern 12 Stage Road Relay Champs - Long Leg PB	34:46	77.01	9.55km
18 Mar	Derwentwater Dawdle Trail Race	4:22:29	43.39	23.4mi
4 Mar	Mid Lancs XC. Leigh PB	42:22	63.91	6mi
19 Feb	KWL Cunswick Scar	35:12	63.88	5mi
2016		Result	WAVA	Distance
27 Dec	Wansfell Fell Race PB	26:26	34.68	2.1mi
11 Dec	Hardmoors Roseberry Topping Marathon	4:58:18	47.72	28.5mi
4 Dec	Ulverston Xmas Pudding 10k	36:09	77.60	10km
13 Nov	Rock & Roll Las Vegas Marathon	3:07:12	68.59	26.2mi
6 Nov	Derwentwater 10 SB	1:02:29	74.13	10mi
23 Oct	Ullswater Way Challenge SB	4:06:38	47.44	24mi
25 Sep	Northern 6 stage mens relays PB	19:05	80.00	5.5km
7 Sep	Ulverston 5k	17:25	79.45	5km
26 Aug	UTMB		0.00	108mi
10 Aug	Ulverston 10k SB	35:54	78.14	10km
30 Jul	Lakeland 50 SB	8:40:24	53.95	50mi
27 Jul	Staveley 10k	39:54	69.75	10km
20 Jul	Lancaster 10k	36:22	76.53	10km
6 Jul	Endmoor 10K	38:05	73.08	10km
2 Jul	Ultimate Trails 55k PB	6:07:41	48.14	55km
25 Jun	Lancaster 5k Series: Race 2 SB	17:13	79.77	5km
19 Jun	Freckleton Half Marathon SB	1:21:23	74.63	13.1mi
6 Jun	Calderdale Way Ultra Trail Race 28.5m PB	4:31:17	52.04	28.5mi
28 May	Hutton Roof Crags Fell Race	59:44	56.83	7.5mi
25 May	Levens 10k	37:21	74.51	10km
18 May	Latrigg Fell Race	22:36	46.37	2.4mi
30 Apr	Highland Fling PB	8:59:08	56.31	53mi
10 Apr	Greater Manchester Marathon SB	2:51:15	74.37	26.2mi
2 Apr	Northern England Road Relay Champs - Long Leg PB	22:44	77.23	3.95mi
19 Mar	Coniston 14 SB	1:25:35	75.60	13.9mi
13 Feb	Mid Lancs XC, Cleveleys	42:48	65.02	10km
7 Feb	Montane Trail 26 Grizedale	3:54:03	54.41	26.2mi
30 Jan	Northern XC Championships (Mens) 12km	57:40	58.50	12km
16 Jan	Mid Lancs League XC PB	43:23	57.65	9km
9 Jan	Cumbria Athletics XC Championships PB	36:36	60.62	8km
2015		Result	WAVA	Distance
6 Dec	Angkor Wat International Half Marathon	1:28:33	68.59	13.1mi
22 Nov	Arnside Knott Fell Race	39:55	61.60	5.5mi
1 Nov	White Rose Ultra 60 PB	11:00:32	54.01	60mi
25 Oct	BMW Frankfurt Marathon SB	2:52:48	73.70	26.2mi
18 Oct	Lytham Green Drive 5 mile road race	28:52	77.28	5mi
9 Sep	Ulverston 5k SB	17:11	79.93	5km
28 Aug	UTMB		0.00	108mi
19 Aug	Round Latrigg Fell Race	36:02	65.71	5.3mi
12 Aug	Ulverston 10k	36:05	77.13	10km
9 Aug	Hoad Hill Marathon	3:28:33	61.07	26.2mi
25 Jul	Lakeland 50	9:08:30	50.77	50mi
15 Jul	Lancaster 10k SB	35:56	76.84	10km
7 Jul	20 Barriers Fell Race SB	44:03	56.41	5.6mi
4 Jul	Fell Foot parkrun	18:20	74.36	5km
27 Jun	Lancaster 5k Series: Race 2	17:35	77.53	5km
20 Jun	West Highland Way race PB	18:58:43	56.64	95mi
17 Jun	Hawkshead 10K	39:19	70.23	10km
6 Jun	Grasmere Gallop Trail 10k	38:57	70.89	10km
28 May	Ingleton Waterfalls Trail Race	34:34	57.58	4.5mi
27 May	Levens 10k	37:09	74.33	10km
1 May	Dalton 10k	36:31	75.62	10km
22 Apr	Keswick Round the Houses 10k	37:52	72.92	10km
4 Apr	South Downs Way 50 PB	7:30:59	61.75	50mi
28 Mar	Northern 12 stage (Long) PB	28:11	78.55	5mi
21 Mar	Coniston 14 SB	1:27:49	73.08	13.9mi
1 Mar	Haweswater Half Marathon	1:23:52	71.84	13.1mi
4 Jan	Central Lancs Half Marathon SB	1:19:16	76.00	13.1mi
2014		Result	WAVA	Distance
28 Dec	Ribble Valley 10k SB	35:50	77.06	10km
20 Dec	Fell Foot parkrun, Newby Bridge	18:35	73.36	5km
7 Dec	Ulverston Xmas Pudding 10k	36:42	75.24	10km
30 Nov	Movember 10k	36:23	75.89	10km
22 Nov	Kendal Mountain Festival Trail 10k	44:31	62.03	10km
16 Nov	Brampton to Carlisle 10 SB	58:24	78.04	10mi
8 Nov	Fell Foot parkrun, Newby Bridge	19:07	71.31	5km
2 Nov	55th Derwentwater Ten	1:01:30	74.10	10mi
4 Oct	3x3000 Ultra PB	10:53:42	42.31	80km
20 Sep	Northern Athletics 6 Stage Road Relays PB	21:49	75.35	6km
10 Sep	Ulverston Charter 5k	17:21	78.57	5km
2 Sep	Gosforth 10k	36:34	75.51	10km
30 Aug	Lancaster 5k	19:16	70.76	5km
23 Aug	The inov-8 Grand Tour of Skiddaw PB	9:35:06	41.64	44mi
13 Aug	Ulverston 10k	36:35	75.48	10km
25 Jul	Lakeland 100 PB	27:40:01	44.03	105mi
16 Jul	Lancaster 10k	36:25	75.23	10km
28 Jun	Lancaster 5k SB	17:13	78.60	5km
18 Jun	Hawkshead 10K	45:41	59.97	10km
14 Jun	Three Rings of Shap 100K PB	13:29:00	45.26	62mi
8 Jun	Morecambe 10k	37:09	73.75	10km
28 May	Levens 10k	37:08	73.78	10km
17 May	Keswick Mountain Festival Trail marathon	4:24:16	47.44	26.2mi
7 May	Kendal 10k	37:01	74.01	10km
26 Apr	Highland Fling SB	9:35:29	51.93	53mi
13 Apr	London Marathon SB	2:56:40	70.96	26.2mi
5 Apr	Silva 10k Night Trail Run - Coniston	52:36	52.09	10km
15 Mar	Northern England 12 stage road relays PB	33:33	72.16	5.5mi
8 Mar	Dentdale Run PB	1:31:05	71.54	14.2mi
23 Feb	Great North West Half Marathon SB	1:25:07	70.25	13.1mi
26 Jan	That's Lyth SB	3:54:25	48.74	24mi
2013		Result	WAVA	Distance
21 Dec	Tour de Helvellyn SB	8:29:13	39.07	38mi
17 Nov	Brampton to Carlisle 10 SB	59:35	75.90	10mi
3 Nov	Derwentwater 10	1:02:47	72.03	10mi
19 Oct	Tenerife BlueTrail Ultra PB	15:00:27	41.35	101km
21 Sep	Northern England Road Relay Championships PB	23:40	75.92	6.6km
14 Sep	Ultimate Trails 50K SB	6:33:28	39.19	50km
3 Sep	Gosforth 10k	37:14	73.58	10km
21 Aug	Round Latrigg PB	36:15	66.39	8.8km
26 Jul	Lakeland 100		0.00	105mi
17 Jul	Lancaster 10k SB	36:23	74.77	10km
1 Jun	Duddon Valley Fell Race PB	3:47:12	36.70	18mi
29 May	Levens 10k	38:05	71.43	10km
19 May	Scafell Pike Trail Marathon SB	5:13:28	39.72	26.2mi
27 Apr	Highland Fling SB	9:27:46	52.28	53mi
13 Apr	Langdale Daffodil 10K	37:21	72.83	10km
24 Feb	St Peters Way Ultra SB	6:40:12	60.59	45mi
27 Jan	That's Lyth PB	3:41:20	51.27	24mi
2012		Result	WAVA	Distance
22 Dec	Tour de Helvellyn PB	7:55:07	41.59	38mi
18 Nov	Montane Trail 26 Grizedale PB	4:08:17	49.75	26mi
4 Nov	Lancaster Half Marathon SB	1:23:01	71.54	13.1mi
21 Oct	Ennerdale 50k PB	4:28:33	57.03	50km
14 Oct	Penrith Rotary Trail 10k	42:14	64.41	10km
22 Sep	Great Langdale Half Marathon	1:26:38	68.55	13.1mi
8 Sep	Great Westmorland Trail Race PB	52:54	68.04	8.1mi
1 Sep	Derwentwater Trail Race PB	1:05:52	63.31	15km
12 Aug	Cross Bay Challenge, Half Marathon	1:43:08	57.58	13.1mi
28 Jul	Lakeland 50 SB	9:25:19	48.28	50mi
3 Jul	20 Barriers Race	39:01	55.48	5mi
30 May	Levens 10k	38:37	70.00	10km
20 May	Brathay Windermere Marathon	3:09:14	65.41	26.2mi
15 May	Moorclose 10K	37:13	72.63	10km
9 May	Kendal 10k	37:06	72.86	10km
4 May	Dalton Charter 10k SB	36:46	73.52	10km
22 Apr	London Marathon SB	2:58:03	69.52	26.2mi
31 Mar	Coniston 14 SB	1:30:09	69.76	13.9mi
12 Feb	Keswick / Buttermere 34k SB	2:39:59	61.54	34km
2011		Result	WAVA	Distance
11 Dec	Great Langdale Christmas Pudding 10k	37:34	71.95	10km
3 Dec	Barrow Parkrun SB	18:39	71.50	5km
19 Nov	Brampton to Carlisle 10 Mile Road Race - 60th Edition SB	1:01:09	73.00	10mi
9 Oct	Penrith Rotary 10k	43:19	62.40	10km
24 Sep	Great Langdale Half Marathon SB	1:27:21	67.59	13.1mi
10 Sep	The Great Westmorland Trail Race SB	53:20	57.50	7mi
6 Sep	Gosforth 10K	37:41	71.73	10km
17 Aug	Newlands Valley Round PB	41:56	70.92	6.8mi
10 Aug	Ulverston summer 10K	37:48	71.51	10km
30 Jul	Lakeland 50 SB	11:00:42	41.10	50mi
3 Jul	Lakeland Trails Coniston Marathon	3:47:29	54.14	26.2mi
22 Jun	Hawkshead 10K SB	37:13	72.22	10km
12 Jun	National Trust Grasmere Gallop 10K	41:30	64.77	10km
4 Jun	Duddon Valley Fell Race SB	3:49:32	35.93	18mi
11 May	Kendal 10k	38:18	70.18	10km
7 May	Buttermere Sailbeck Fell Race PB	2:02:03	34.47	9.5mi
29 Apr	Dalton Charter 10K	37:35	71.52	10km
17 Apr	London Marathon SB	3:04:30	66.75	26.2mi
27 Mar	Great Grizedale Trail Run 10m	1:05:56	67.34	10mi
2010		Result	WAVA	Distance
26 Sep	Berlin Marathon	3:22:13	60.90	26.2mi
12 Sep	Burton in Kendal 10K PB	39:21	68.15	6.2mi
29 Aug	Fleetwood Half Marathon	1:23:40	70.21	13.1mi
18 Aug	Ulverston 10k SB	36:11	74.28	10km
1 Aug	Wagon and Horses 10 Mile SB	1:01:05	72.38	10mi
25 Jul	Kentmere Horseshoe PB	2:00:43	43.93	11.9mi
21 Jul	Lancaster 10k	36:13	73.86	10km
14 Jul	Endmoor 10k and Fun Runs	38:39	69.21	10km
10 Jul	Warton crag fell race SB	43:37	59.17	6mi
20 Jun	Freckleton Half Marathon SB	1:21:35	71.70	13.1mi
2 Jun	Levens 10k	38:24	69.66	10km
29 May	Lancaster 5k Race Series (1/5) PB	17:04	77.02	5km
16 May	Brathay Windermere Marathon SB	3:04:23	66.52	26.2mi
2 May	Keswick Half Marathon	1:24:33	69.18	13.1mi
28 Apr	Kendal 10k	37:36	71.14	10km
14 Apr	Keswick Round The Houses PB	31:34	71.97	5.3mi
2 Apr	Caldervale Country 10 Mile Road Race	1:03:51	69.24	10mi
27 Mar	Coniston 14 Plus PB	1:48:59	69.55	16.7mi
13 Mar	Dentdale Run SB	1:31:19	69.81	14.2mi
21 Feb	Great North West Half Marathon	1:23:26	70.11	13.1mi
14 Feb	Keswick / Buttermere 34k PB	2:35:05	62.90	34km
31 Jan	Garstang 10k	36:35	73.12	10km
2 Jan	The Dave Clarke 5 SB	31:41	67.52	5mi
2009		Result	WAVA	Distance
12 Dec	Great Langdale Christmas Pudding 10k SB	35:55	74.48	10km
6 Dec	Guy's 10 SB	1:00:15	73.38	10mi
28 Nov	Wesham 10k	36:27	73.39	10km
1 Nov	New York Marathon SB	2:58:43	68.63	26.2mi
18 Oct	Green Drive Five (inc. Lancashire AA 5 Mile Championships) SB	28:55	73.98	5mi
26 Sep	South Lakes Half Marathon	1:28:15	66.28	13.1mi
1 Sep	Gosforth 10k	37:26	71.46	10km
19 Aug	Ulverston 10k	38:03	70.30	10km
5 Aug	Ellenborough 10k	39:20	67.74	10km
14 Jun	Morecambe 10km	38:16	69.62	10km
6 Jun	Bendrigg 10k	39:33	67.36	10km
11 Apr	Isel Cross	35:25	66.35	5.5mi
29 Mar	Great Grizedale Trail Run 10m	1:05:03	67.71	10mi
8 Mar	Little Strickland 10 Mile Road Race	1:05:57	66.79	10mi
22 Feb	Great North West Half Marathon SB	1:21:28	71.56	13.1mi
4 Jan	Grange Sands Chase	41:34	61.83	6mi
2008		Result	WAVA	Distance
13 Dec	Great Langdale Christmas Pudding 10k Race 1	38:13	69.71	10km
7 Dec	Ulverston Xmas Pudding 10K	37:34	70.92	10km
29 Nov	Wesham 10k Road Race SB	37:07	71.78	10km
9 Nov	Lancaster Half Marathon SB	1:24:49	68.73	13.1mi
2 Nov	Ullswater Trail Race (Steamy Surprise) PB	1:09:40	46.39	12km
14 Sep	Great Langdale Half Marathon	1:33:14	62.53	13.1mi
3 Aug	Wagon and Horses 10mile SB	1:05:20	67.23	10mi
23 Jul	Lancaster 10k	38:41	68.64	10km
28 Jun	Lancaster 5km race series No2 SB	18:14	71.23	5km
25 Jun	Hawkshead 10k	39:24	67.40	10km
8 Jun	Grasmere Gallop PB	51:56	58.03	7mi
31 May	Garburn Trail Race PB	2:07:20	52.42	24km
2 May	Dalton Charter 10k	39:28	67.28	10km
19 Apr	Hawkshead Trail Race SB	1:18:08	52.18	15km
5 Apr	Coniston 14 PB	1:34:55	65.76	14mi
2007		Result	WAVA	Distance
15 Dec	Great Langdale Christmas Pudding 10km	37:20	71.13	10km
2 Dec	Ulverston 10K	41:43	63.65	10km
24 Nov	Ravenstonedale Red 10K SB	40:53	64.95	10km
16 Sep	Great Langdale Half Marathon SB	1:40:27	57.88	13.1mi
9 Sep	Ulverston Charter 5K Road Race SB	18:03	71.95	5km
15 Aug	Ulverston 10k	40:22	65.78	10km
27 Jun	Hawkshead 10K	42:25	62.45	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	2	1	42	16	1	0	0	0	0	0	0	0	62
2024	189	130	193	251	161	0	0	0	0	0	0	0	924
2024	303	42	234	72	10	0	0	0	0	0	0	0	660
2023	0	0	0	9	5	0	2	7	4	2	1	0	30
2023	273	258	282	242	223	287	226	268	228	233	234	269	3023
2023	153	21	23	83	123	121	97	34	13	67	56	211	1003
2022	0	0	0	0	0	0	0	1	0	4	8	0	13
2022	157	136	255	212	255	288	254	227	238	234	194	241	2691
2022	488	66	130	39	94	132	41	29	53	11	39	65	1187
2021	0	0	0	0	0	0	0	0	0	0	0	4	4
2021	275	263	326	326	294	282	251	208	250	260	264	206	3206
2021	379	383	343	225	143	142	301	167	25	87	53	232	2479
2020	257	96	142	190	226	236	251	289	254	228	262	270	2700
2020	0	0	235	431	456	480	308	168	60	149	305	180	2773
2019	291	261	313	234	252	230	241	275	310	216	196	267	3086
2019	0	0	0	0	0	35	0	0	0	0	0	0	35
2018	121	139	282	301	192	223	221	266	191	227	206	213	2581
2018	0	0	0	0	0	0	0	0	0	6	0	17	23
2017	116	232	270	228	217	280	252	200	278	262	137	288	2760
2016	305	254	308	197	174	226	262	196	207	232	217	223	2800
2016	0	3	0	25	12	0	0	3	6	0	0	0	50
2015	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2015	87	210	260	210	274	231	246	249	219	202	223	116	2528
2015	0	12	9	12	0	0	0	0	0	0	0	0	34
2014	248	256	238	212	272	253	297	195	232	180	246	266	2896
2014	0	0	0	0	0	0	3	0	0	0	0	0	3
2013	0	0	0	0	0	1.4	0.5	0	0	0	0	0	1.9
2013	253	222	235	232	212	256	241	204	216	182	210	91	2553
2013	0	0	0	0	0	0	0	0	6	37	0	0	44
2012	0	0	0	0	0	0	1	0	0	0	0	0	1
2012	119	233	207	205	191	182	186	189	224	223	200	186	2346
2012	0	0	40	0	6	0	46	0	0	0	6	0	99
2011	0	0	0	0	0	0	0	0	0	20	0	0	20
2011	104	120	212	203	212	218	231	125	200	142	190	183	2140
2011	0	33	40	24	19	15	27	107	35	0	6	14	320
2010	0	0	0	0	0	0	0	8	0	9	0	0	17
2010	192	177	221	237	189	236	240	160	66	26	111	123	1978
2010	0	6	0	0	0	0	0	73	236	237	72	2	626
2009	0	0	0	0	0	6	6	0	0	0	0	0	12
2009	187	175	166	182	93	77	45	176	203	168	190	166	1829
2009	0	0	0	0	0	12	59	0	0	0	0	0	71
2008	24	133	158	129	170	144	186	131	170	157	151	119	1671
2007	47	46	63	66	92	111	134	142	144	75	122	115	1156

Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25	Fri 26th Apr Apr 26	Sat 27th Apr Apr 27	Sun 28th Apr Apr 28
9.7mi, 2:15:34 Run - Fell Running Helvellyn 1) 1mi - 11:23(11:23/mi) 113/139bpm [1286b/mi] 120cal 267/503W 2) 1mi - 8:26(8:26/mi) 132/141bpm [1112b/mi] 116cal 361/474W 3) 1mi - 9:17(9:17/mi) 132/152bpm [1224b/mi] 120cal 365/465W 4) 1mi - 10:27(10:27/mi) 144/153bpm [1505b/mi] 149cal 312/483W 5) 1mi - 30:37(30:37/mi) 128/143bpm [3918b/mi] 259cal 201/687W 6) 1mi - 14:30(14:30/mi) 124/140bpm [1799b/mi] 137cal 288/565W 7) 1mi - 11:02(11:02/mi) 117/135bpm [1290b/mi] 106cal 218/463W 8) 1mi - 13:52(13:52/mi) 112/133bpm [1553b/mi] 109cal 158/480W 9) 1mi - 14:31(14:31/mi) 111/127bpm [1611b/mi] 97cal 130/280W 10) 0.72mi - 11:30(16:02/mi) 107/133bpm [1716b/mi] 67cal 98/363W Add a comment	3.3mi, 27:29 Run - Warm Down Warm down 1) 1mi - 8:32(8:32/mi) 127/141bpm [1085b/mi] 114cal 319/406W 2) 1mi - 8:19(8:19/mi) 139/143bpm [1156b/mi] 121cal 339/406W 3) 1mi - 8:08(8:08/mi) 122/142bpm [992b/mi] 115cal 362/490W 4) 0.3mi - 2:29(8:23/mi) 112/116bpm [938b/mi] 35cal 342/401W Add a comment 4mi, 25:29 Run - Intervals Kendal AC speed session. 1) 1mi - 7:07(7:07/mi) 92/120bpm [655b/mi] 54cal 351/655W 2) 1mi - 6:14(6:14/mi) 126/133bpm [785b/mi] 87cal 462/505W 3) 1mi - 6:11(6:11/mi) 127/141bpm [785b/mi] 83cal 455/541W 4) 0.96mi - 5:57(6:12/mi) 136/143bpm [843b/mi] 88cal 463/511W Add a comment 3mi, 23:48 Run - Warm Up Warm up 1) 1mi - 8:24(8:24/mi) 115/130bpm [966b/mi] 106cal 335/400W 2) 1mi - 7:46(7:46/mi) 131/139bpm [1019b/mi] 113cal 372/473W 3) 0.95mi - 7:38(8:02/mi) 115/131bpm [925b/mi] 88cal 349/504W Add a comment	8.1mi, 1:03:23 Run - General Around Bowness 1) 1mi - 9:44(9:44/mi) 107/132bpm [1041b/mi] 108cal 324/437W 2) 1mi - 7:53(7:53/mi) 110/133bpm [868b/mi] 93cal 362/502W 3) 1mi - 7:38(7:38/mi) 123/132bpm [939b/mi] 99cal 358/504W 4) 1mi - 7:47(7:47/mi) 134/140bpm [1043b/mi] 111cal 390/489W 5) 1mi - 7:18(7:18/mi) 122/136bpm [890b/mi] 94cal 345/465W 6) 1mi - 7:19(7:19/mi) 125/133bpm [914b/mi] 100cal 396/488W 7) 1mi - 7:31(7:31/mi) 121/140bpm [909b/mi] 106cal 383/475W 8) 1mi - 7:34(7:34/mi) 114/133bpm [863b/mi] 106cal 385/521W 9) 0.09mi - 40(7:29/mi) 121/124bpm [905b/mi] 11cal 383/429W Add a comment 4.1mi, 33:52 Run - Easy Around Windermere 1) 1mi - 9:16(9:16/mi) 134/145bpm [1242b/mi] 130cal 373/468W 2) 1mi - 7:49(7:49/mi) 139/143bpm [1087b/mi] 118cal 374/483W 3) 1mi - 7:36(7:36/mi) 140/145bpm [1064b/mi] 109cal 336/427W 4) 1mi - 8:09(8:09/mi) 147/154bpm [1199b/mi] 124cal 368/484W 5) 0.12mi - 1:01(8:09/mi) 142/147bpm [1157b/mi] 16cal 366/438W Add a comment	5mi, 45:32 Run - Trail Run Rydal and Grasmere 1) 1mi - 9:55(9:55/mi) 120/137bpm [1191b/mi] 119cal 327/560W 2) 1mi - 8:12(8:12/mi) 124/145bpm [1018b/mi] 103cal 316/463W 3) 1mi - 9:09(9:09/mi) 106/133bpm [971b/mi] 89cal 334/503W 4) 1mi - 9:26(9:26/mi) 124/150bpm [1169b/mi] 114cal 320/492W 5) 1mi - 8:31(8:31/mi) 131/143bpm [1115b/mi] 115cal 346/448W 6) 0.04mi - 19(7:59/mi) 139/140bpm [1109b/mi] 4cal 266/280W Add a comment	1mi, 9:23 Run - Warm Down 1) 1mi - 9:10(9:10/mi) 110/133bpm [1008b/mi] 105cal 315/448W 2) 0.02mi - 13(9:18/mi) 131/131bpm [1218b/mi] 3cal 299/301W Add a comment 6.2mi, 37:39 Run - Race Dalton 10k. 5th place and 1st v50 Hilly 1) 1mi - 6:21(6:21/mi) 150/162bpm [952b/mi] 102cal 499/684W 2) 1mi - 5:47(5:47/mi) 159/163bpm [919b/mi] 101cal 468/630W 3) 1mi - 5:46(5:46/mi) 155/158bpm [894b/mi] 98cal 446/581W 4) 1mi - 6:15(6:15/mi) 154/157bpm [964b/mi] 106cal 484/661W 5) 1mi - 6:24(6:24/mi) 145/152bpm [928b/mi] 99cal 474/572W 6) 1mi - 6:08(6:08/mi) 148/154bpm [909b/mi] 97cal 467/576W 7) 0.17mi - 1:00(5:55/mi) 152/153bpm [900b/mi] 17cal 492/537W Add a comment 1.9mi, 15:13 Run - Warm Up Pre race warm up 1) 1mi - 8:15(8:15/mi) 119/137bpm [982b/mi] 106cal 330/458W 2) 0.89mi - 6:58(7:50/mi) 119/141bpm [932b/mi] 87cal 377/624W Add a comment	8.3mi, 1:14:57 Run - Trail Run Fell Foot & Chapel House Plantation 1) 1mi - 8:16(8:16/mi) 110/128bpm [910b/mi] 95cal 331/476W 2) 1mi - 8:07(8:07/mi) 122/132bpm [991b/mi] 107cal 354/475W 3) 1mi - 8:12(8:12/mi) 120/130bpm [983b/mi] 99cal 359/522W 4) 1mi - 11:48(11:48/mi) 121/142bpm [1428b/mi] 127cal 348/484W 5) 1mi - 11:31(11:31/mi) 132/145bpm [1520b/mi] 138cal 294/465W 6) 1mi - 9:00(9:00/mi) 109/123bpm [980b/mi] 116cal 335/490W 7) 1mi - 7:55(7:55/mi) 118/133bpm [935b/mi] 112cal 353/463W 8) 1mi - 8:02(8:02/mi) 114/130bpm [916b/mi] 83cal 260/413W 9) 0.27mi - 2:06(7:53/mi) 134/140bpm [1057b/mi] 27cal 316/477W Add a comment 22.4mi, 1:00:18 Bike - Fixed Wheel Zwift Add a comment	17.1mi, 2:00:37 Run - Marathon Pace Coniston lap. 1) 1mi - 7:28(7:28/mi) 125/145bpm [933b/mi] 103cal 400/531W 2) 1mi - 7:07(7:07/mi) 133/141bpm [946b/mi] 103cal 420/519W 3) 1mi - 7:13(7:13/mi) 137/144bpm [990b/mi] 108cal 395/510W 4) 1mi - 6:44(6:44/mi) 141/146bpm [949b/mi] 103cal 431/557W 5) 1mi - 6:51(6:51/mi) 149/155bpm [1020b/mi] 111cal 444/596W 6) 1mi - 6:41(6:41/mi) 148/155bpm [988b/mi] 107cal 429/617W 7) 1mi - 7:41(7:41/mi) 145/151bpm [1113b/mi] 114cal 426/520W 8) 1mi - 6:59(6:59/mi) 138/146bpm [964b/mi] 101cal 382/508W 9) 1mi - 7:25(7:25/mi) 138/144bpm [1024b/mi] 117cal 435/498W 10) 1mi - 8:05(8:05/mi) 118/141bpm [954b/mi] 107cal 397/523W 11) 1mi - 6:46(6:46/mi) 128/133bpm [865b/mi] 91cal 460/617W 12) 1mi - 6:44(6:44/mi) 133/135bpm [897b/mi] 92cal 450/562W 13) 1mi - 6:32(6:32/mi) 133/138bpm [869b/mi] 91cal 382/565W 14) 1mi - 6:47(6:47/mi) 127/136bpm [860b/mi] 104cal 441/605W 15) 1mi - 7:23(7:23/mi) 132/138bpm [975b/mi] 110cal 411/543W 16) 1mi - 7:05(7:05/mi) 136/152bpm [962b/mi] 106cal 413/514W 17) 1mi - 6:43(6:43/mi) 149/151bpm [1001b/mi] 108cal 414/531W 18) 0.06mi - 24(6:19/mi) 146/147bpm [922b/mi] 6cal 398/524W Add a comment
Mon 29th Apr Apr 29	Tue 30th Apr Apr 30	Wed 1st May May 1	Thu 2nd May May 2	Fri 3rd May May 3	Sat 4th May May 4	Sun 5th May May 5
8mi, 1:11:41 Run - Trail Run Around Loughrigg 1) 1mi - 11:49(11:49/mi) 126/146bpm [1489b/mi] 151cal 373/524W 2) 1mi - 8:46(8:46/mi) 125/145bpm [1096b/mi] 104cal 283/461W 3) 1mi - 8:48(8:48/mi) 123/138bpm [1081b/mi] 115cal 368/443W 4) 1mi - 7:54(7:54/mi) 113/131bpm [893b/mi] 92cal 291/436W 5) 1mi - 8:43(8:43/mi) 128/137bpm [1116b/mi] 112cal 336/438W 6) 1mi - 8:34(8:34/mi) 125/135bpm [1072b/mi] 106cal 343/520W 7) 1mi - 8:38(8:38/mi) 127/137bpm [1097b/mi] 118cal 347/420W 8) 1mi - 8:15(8:15/mi) 125/135bpm [1031b/mi] 110cal 371/496W 9) 0.03mi - 14(8:10/mi) 132/133bpm [1078b/mi] 3cal 389/397W Add a comment	22.2mi, 1:05:13 Bike - Fixed Wheel Zwift Add a comment	1.4mi, 12:55 Run - Warm Down Warm down 1) 1mi - 9:10(9:10/mi) 118/131bpm [1081b/mi] 115cal 313/396W 2) 0.41mi - 3:45(9:03/mi) 122/126bpm [1104b/mi] 50cal 329/388W Add a comment 6.2mi, 37:08 Run - Race Kendal 10k 1) 1mi - 5:40(5:40/mi) 109/138bpm [618b/mi] 62cal 468/617W 2) 1mi - 6:00(6:00/mi) 139/142bpm [835b/mi] 96cal 500/593W 3) 1mi - 5:52(5:52/mi) 145/163bpm [850b/mi] 96cal 462/648W 4) 1mi - 6:51(6:51/mi) 161/167bpm [1102b/mi] 119cal 489/654W 5) 1mi - 5:46(5:46/mi) 160/165bpm [922b/mi] 101cal 454/571W 6) 1mi - 5:54(5:54/mi) 159/162bpm [937b/mi] 103cal 484/641W 7) 0.21mi - 1:05(5:18/mi) 161/162bpm [854b/mi] 19cal 494/648W Add a comment 2mi, 16:11 Run - Warm Up Pre race warm up 1) 1mi - 8:12(8:12/mi) 128/143bpm [1049b/mi] 114cal 342/491W 2) 1mi - 7:48(7:48/mi) 124/144bpm [968b/mi] 103cal 357/535W 3) 0.02mi - 11(8:58/mi) 117/118bpm [1050b/mi] 2cal 389/400W Add a comment	6.6mi, 56:46 Run - Easy Ulverston run 1) 1mi - 8:21(8:21/mi) 125/143bpm [1043b/mi] 112cal 331/371W 2) 1mi - 8:14(8:14/mi) 122/129bpm [1004b/mi] 105cal 352/422W 3) 1mi - 8:17(8:17/mi) 114/132bpm [944b/mi] 96cal 348/533W 4) 1mi - 8:59(8:59/mi) 104/130bpm [935b/mi] 96cal 318/419W 5) 1mi - 8:43(8:43/mi) 113/119bpm [984b/mi] 99cal 314/504W 6) 1mi - 8:54(8:54/mi) 108/121bpm [961b/mi] 100cal 321/416W 7) 0.56mi - 5:19(9:26/mi) 98/111bpm [925b/mi] 50cal 299/417W Add a comment	4.3mi, 37:58 Run - Warm Down Warm down 1) 1mi - 9:14(9:14/mi) 115/125bpm [1061b/mi] 111cal 308/552W 2) 1mi - 8:28(8:28/mi) 126/138bpm [1067b/mi] 113cal 345/363W 3) 1mi - 8:34(8:34/mi) 118/140bpm [1010b/mi] 103cal 322/386W 4) 1mi - 8:38(8:38/mi) 118/123bpm [1019b/mi] 105cal 322/337W 5) 0.34mi - 3:04(9:03/mi) 115/119bpm [1040b/mi] 41cal 308/330W Add a comment 3.1mi, 17:24 Run - Race Lancaster Power 5k race. 1) 1mi - 5:26(5:26/mi) 136/149bpm [738b/mi] 82cal 497/659W 2) 1mi - 5:42(5:42/mi) 164/166bpm [934b/mi] 103cal 492/555W 3) 1mi - 5:39(5:39/mi) 164/166bpm [925b/mi] 102cal 496/550W 4) 0.13mi - 38(4:59/mi) 166/166bpm [826b/mi] 12cal 541/560W Add a comment 2.2mi, 18:20 Run - Warm Up Pre race warm up 1) 1mi - 8:26(8:26/mi) 123/135bpm [1037b/mi] 112cal 343/402W 2) 1mi - 7:49(7:49/mi) 123/152bpm [961b/mi] 96cal 354/530W 3) 0.22mi - 2:05(9:21/mi) 115/141bpm [1076b/mi] 24cal 301/489W Add a comment	22.7mi, 3:10:41 Run - Long Run Marathon training run around Borrowdale and Newlands Valley 1) 1mi - 9:28(9:28/mi) 123/135bpm [1165b/mi] 125cal 312/426W 2) 1mi - 8:07(8:07/mi) 138/143bpm [1119b/mi] 122cal 368/461W 3) 1mi - 7:51(7:51/mi) 142/147bpm [1115b/mi] 120cal 380/470W 4) 1mi - 7:59(7:59/mi) 139/143bpm [1111b/mi] 115cal 381/501W 5) 1mi - 7:58(7:58/mi) 121/142bpm [964b/mi] 107cal 377/533W 6) 1mi - 7:52(7:52/mi) 125/138bpm [983b/mi] 104cal 402/544W 7) 1mi - 7:50(7:50/mi) 120/137bpm [939b/mi] 116cal 378/482W 8) 1mi - 7:58(7:58/mi) 111/116bpm [885b/mi] 118cal 390/464W 9) 1mi - 11:36(11:36/mi) 123/140bpm [1427b/mi] 132cal 414/464W 10) 1mi - 9:55(9:55/mi) 133/147bpm [1319b/mi] 128cal 346/450W 11) 1mi - 7:23(7:23/mi) 114/133bpm [841b/mi] 86cal 262/416W 12) 1mi - 7:28(7:28/mi) 121/130bpm [903b/mi] 104cal 354/452W 13) 1mi - 8:26(8:26/mi) 121/137bpm [1021b/mi] 108cal 364/489W 14) 1mi - 8:09(8:09/mi) 125/142bpm [1019b/mi] 105cal 351/467W 15) 1mi - 11:50(11:50/mi) 124/150bpm [1468b/mi] 142cal 378/471W 16) 1mi - 8:38(8:38/mi) 135/155bpm [1165b/mi] 116cal 319/443W 17) 1mi - 8:10(8:10/mi) 135/143bpm [1103b/mi] 115cal 343/431W 18) 1mi - 7:59(7:59/mi) 130/142bpm [1037b/mi] 112cal 332/429W 19) 1mi - 7:43(7:43/mi) 134/142bpm [1034b/mi] 109cal 309/396W 20) 1mi - 7:59(7:59/mi) 136/142bpm [1086b/mi] 113cal 340/468W 21) 1mi - 8:00(8:00/mi) 135/139bpm [1080b/mi] 109cal 337/437W 22) 1mi - 7:35(7:35/mi) 135/145bpm [1024b/mi] 115cal 361/410W 23) 0.66mi - 4:46(7:12/mi) 145/149bpm [1045b/mi] 74cal 398/462W Add a comment	8.5mi, 1:41:56 Run - Fell Running Clougha Pike x 2 1) 1mi - 12:05(12:05/mi) 111/140bpm [1341b/mi] 132cal 371/432W 2) 1mi - 14:54(14:54/mi) 105/145bpm [1565b/mi] 133cal 272/428W 3) 1mi - 9:51(9:51/mi) 112/127bpm [1103b/mi] 104cal 249/395W 4) 1mi - 7:21(7:21/mi) 111/136bpm [816b/mi] 77cal 249/394W 5) 1mi - 9:03(9:03/mi) 114/131bpm [1032b/mi] 104cal 276/410W 6) 1mi - 18:50(18:50/mi) 121/145bpm [2279b/mi] 177cal 169/547W 7) 1mi - 17:07(17:07/mi) 113/143bpm [1934b/mi] 131cal 142/482W 8) 1mi - 8:56(8:56/mi) 114/127bpm [1018b/mi] 83cal 227/354W 9) 0.53mi - 3:48(7:08/mi) 125/130bpm [892b/mi] 40cal 276/367W Add a comment
Mon 6th May May 6	Tue 7th May May 7	Wed 8th May May 8	Thu 9th May May 9	Fri 10th May May 10	Sat 11th May May 11	Sun 12th May May 12
8.2mi, 1:24:42 Run - Trail Run Rannerdale and Buttermere 1) 1mi - 15:36(15:36/mi) 112/130bpm [1747b/mi] 157cal 260/511W 2) 1mi - 9:35(9:35/mi) 122/140bpm [1170b/mi] 117cal 213/369W 3) 1mi - 11:56(11:56/mi) 105/122bpm [1253b/mi] 106cal 233/490W 4) 1mi - 9:32(9:32/mi) 115/132bpm [1096b/mi] 110cal 296/395W 5) 1mi - 9:11(9:11/mi) 113/137bpm [1037b/mi] 102cal 300/450W 6) 1mi - 8:51(8:51/mi) 110/119bpm [973b/mi] 99cal 332/455W 7) 1mi - 9:07(9:07/mi) 119/134bpm [1085b/mi] 104cal 284/416W 8) 1mi - 9:21(9:21/mi) 126/143bpm [1178b/mi] 118cal 306/422W 9) 0.17mi - 1:32(9:19/mi) 133/135bpm [1239b/mi] 22cal 364/459W Add a comment	4.6mi, 33:03 Run - Intervals Club (grass) track session 1) 1mi - 6:43(6:43/mi) 105/127bpm [706b/mi] 78cal 426/565W 2) 1mi - 6:53(6:53/mi) 130/138bpm [894b/mi] 102cal 408/496W 3) 1mi - 6:46(6:46/mi) 138/146bpm [933b/mi] 106cal 422/516W 4) 1mi - 7:35(7:35/mi) 128/148bpm [970b/mi] 103cal 376/519W 5) 0.56mi - 5:07(9:07/mi) 122/130bpm [1113b/mi] 64cal 313/359W Add a comment 1.6mi, 14:28 Run - Warm Up Warm up before club session 1) 1mi - 8:53(8:53/mi) 112/124bpm [994b/mi] 108cal 313/396W 2) 0.63mi - 5:36(8:57/mi) 116/122bpm [1037b/mi] 68cal 314/404W Add a comment	1.2mi, 11:06 Run - Warm Down Warm down 1) 1mi - 9:36(9:36/mi) 105/121bpm [1008b/mi] 103cal 293/452W 2) 0.17mi - 1:30(8:44/mi) 122/124bpm [1065b/mi] 20cal 323/338W Add a comment 6.1mi, 38:11 Run - Race Carlisle City Urban Trail Race. 8th 1) 1mi - 6:23(6:23/mi) 114/125bpm [727b/mi] 80cal 445/625W 2) 1mi - 6:08(6:08/mi) 133/141bpm [817b/mi] 94cal 454/547W 3) 1mi - 6:13(6:13/mi) 151/160bpm [937b/mi] 105cal 457/543W 4) 1mi - 6:18(6:18/mi) 155/158bpm [977b/mi] 109cal 484/537W 5) 1mi - 6:18(6:18/mi) 156/158bpm [983b/mi] 109cal 450/504W 6) 1mi - 6:10(6:10/mi) 156/158bpm [961b/mi] 107cal 483/533W 7) 0.13mi - 45(5:58/mi) 158/160bpm [942b/mi] 13cal 548/601W Add a comment 2mi, 16:47 Run - Warm Up Pre race warm up 1) 1mi - 8:21(8:21/mi) 110/125bpm [918b/mi] 99cal 334/504W 2) 1mi - 8:17(8:17/mi) 113/133bpm [937b/mi] 100cal 346/540W 3) 0.01mi - 9(10:23/mi) 123/124bpm [1278b/mi] 2cal 365/377W Add a comment	9.1mi, 1:59:45 Run - Fell Running Helvellyn 1) 1mi - 12:45(12:45/mi) 112/129bpm [1429b/mi] 137cal 271/537W 2) 1mi - 18:46(18:46/mi) 121/140bpm [2270b/mi] 193cal 252/521W 3) 1mi - 17:44(17:44/mi) 112/134bpm [1985b/mi] 164cal 244/458W 4) 1mi - 20:18(20:18/mi) 118/134bpm [2396b/mi] 192cal 202/663W 5) 1mi - 11:43(11:43/mi) 125/140bpm [1465b/mi] 131cal 229/415W 6) 1mi - 9:51(9:51/mi) 127/136bpm [1250b/mi] 113cal 191/381W 7) 1mi - 9:32(9:32/mi) 137/153bpm [1306b/mi] 122cal 177/325W 8) 1mi - 9:45(9:45/mi) 136/151bpm [1327b/mi] 123cal 236/398W 9) 1mi - 8:30(8:30/mi) 138/149bpm [1173b/mi] 112cal 252/424W 10) 0.1mi - 51(8:12/mi) 148/150bpm [1214b/mi] 14cal 364/420W Add a comment	-	8.5mi, 1:13:47 Run - Easy Brussels city 1) 1mi - 9:42(9:42/mi) 110/127bpm [1067b/mi] 109cal 347/548W 2) 1mi - 8:37(8:37/mi) 116/130bpm [999b/mi] 106cal 337/548W 3) 1mi - 8:46(8:46/mi) 110/137bpm [964b/mi] 100cal 342/429W 4) 1mi - 8:22(8:22/mi) 121/138bpm [1013b/mi] 107cal 360/437W 5) 1mi - 8:48(8:48/mi) 118/132bpm [1038b/mi] 101cal 332/463W 6) 1mi - 8:06(8:06/mi) 111/127bpm [899b/mi] 91cal 311/565W 7) 1mi - 8:04(8:04/mi) 116/131bpm [935b/mi] 100cal 326/419W 8) 1mi - 8:31(8:31/mi) 110/126bpm [936b/mi] 97cal 294/443W 9) 0.54mi - 4:52(8:59/mi) 106/122bpm [953b/mi] 48cal 295/520W Add a comment	12.1mi, 1:40:46 Run - Trail Run Brussels forest trails 1) 1mi - 8:48(8:48/mi) 111/132bpm [976b/mi] 102cal 306/416W 2) 1mi - 8:21(8:21/mi) 125/138bpm [1044b/mi] 111cal 359/452W 3) 1mi - 8:19(8:19/mi) 120/135bpm [998b/mi] 102cal 369/478W 4) 1mi - 8:09(8:09/mi) 121/129bpm [986b/mi] 104cal 354/422W 5) 1mi - 8:29(8:29/mi) 118/134bpm [1001b/mi] 99cal 344/430W 6) 1mi - 8:24(8:24/mi) 121/130bpm [1016b/mi] 100cal 350/459W 7) 1mi - 8:52(8:52/mi) 127/136bpm [1127b/mi] 117cal 359/443W 8) 1mi - 8:13(8:13/mi) 115/136bpm [945b/mi] 95cal 326/439W 9) 1mi - 8:50(8:50/mi) 121/132bpm [1069b/mi] 107cal 322/492W 10) 1mi - 8:08(8:08/mi) 134/140bpm [1089b/mi] 114cal 351/549W 11) 1mi - 8:18(8:18/mi) 123/133bpm [1020b/mi] 116cal 332/443W 12) 0.92mi - 7:56(8:39/mi) 124/133bpm [1072b/mi] 105cal 332/433W Add a comment
Mon 13th May May 13	Tue 14th May May 14	Wed 15th May May 15	Thu 16th May May 16	Fri 17th May May 17	Sat 18th May May 18	Sun 19th May May 19
8.3mi, 1:09:15 Run - Easy Brussels Atomium to hotel 1) 1mi - 8:38(8:38/mi) 97/119bpm [837b/mi] 88cal 303/419W 2) 1mi - 8:07(8:07/mi) 121/131bpm [983b/mi] 105cal 358/485W 3) 1mi - 8:22(8:22/mi) 106/126bpm [888b/mi] 93cal 346/436W 4) 1mi - 8:12(8:12/mi) 120/132bpm [984b/mi] 102cal 339/453W 5) 1mi - 8:05(8:05/mi) 125/140bpm [1010b/mi] 106cal 374/489W 6) 1mi - 9:07(9:07/mi) 112/128bpm [1022b/mi] 102cal 335/483W 7) 1mi - 8:08(8:08/mi) 116/126bpm [944b/mi] 98cal 334/444W 8) 1mi - 8:13(8:13/mi) 115/130bpm [944b/mi] 99cal 349/514W 9) 0.26mi - 2:22(9:09/mi) 118/129bpm [1079b/mi] 29cal 362/475W Add a comment	6.1mi, 55:24 Run - Easy Brussels 1) 1mi - 10:13(10:13/mi) 118/130bpm [1205b/mi] 124cal 326/462W 2) 1mi - 9:11(9:11/mi) 119/131bpm [1093b/mi] 115cal 327/436W 3) 1mi - 8:51(8:51/mi) 121/129bpm [1070b/mi] 109cal 337/457W 4) 1mi - 8:55(8:55/mi) 117/128bpm [1044b/mi] 104cal 295/385W 5) 1mi - 8:39(8:39/mi) 114/128bpm [987b/mi] 105cal 309/490W 6) 1mi - 8:43(8:43/mi) 113/126bpm [985b/mi] 110cal 307/450W 7) 0.11mi - 52(8:13/mi) 123/124bpm [1012b/mi] 11cal 315/396W Add a comment	5.3mi, 41:47 Run - Easy Windermere 1) 1mi - 8:52(8:52/mi) 118/138bpm [1047b/mi] 114cal 366/510W 2) 1mi - 7:37(7:37/mi) 125/135bpm [953b/mi] 108cal 366/466W 3) 1mi - 7:25(7:25/mi) 125/133bpm [928b/mi] 102cal 326/453W 4) 1mi - 7:36(7:36/mi) 117/130bpm [890b/mi] 100cal 366/467W 5) 1mi - 7:42(7:42/mi) 122/129bpm [940b/mi] 99cal 359/492W 6) 0.31mi - 2:33(8:11/mi) 124/130bpm [1014b/mi] 33cal 389/502W Add a comment	3.7mi, 34:39 Run - General 1) 1mi - 11:47(11:47/mi) 122/143bpm [1437b/mi] 147cal 384/490W 2) 1mi - 10:49(10:49/mi) 128/143bpm [1384b/mi] 139cal 343/530W 3) 1mi - 7:02(7:02/mi) 118/124bpm [831b/mi] 79cal 299/451W 4) 0.68mi - 5:01(7:21/mi) 125/134bpm [920b/mi] 61cal 230/390W Add a comment	10.5mi, 50:02 Bike - Mountain Biking E-MTB 1) 5mi - 25:31(5:06/mi) 100/122bpm [510b/mi] 189cal 2) 5mi - 21:39(4:20/mi) 88/111bpm [381b/mi] 102cal 3) 0.49mi - 2:52(5:53/mi) 83/97bpm [488b/mi] 12cal Add a comment 0.8mi, 15:00 Walk - General 1) 0.83mi - 15:00(18:00/mi) 83/105bpm [1494b/mi] 94cal 140/264W Add a comment	26.3mi, 3:11:57 Run - Race Brathay Windermere Marathon. Struggled in the 2nd half due to the heat 🥵 1) 1mi - 6:20(6:20/mi) 152/164bpm [962b/mi] 107cal 452/579W 2) 1mi - 6:39(6:39/mi) 158/163bpm [1051b/mi] 116cal 469/598W 3) 1mi - 6:55(6:55/mi) 159/163bpm [1100b/mi] 121cal 469/599W 4) 1mi - 6:12(6:12/mi) 153/163bpm [949b/mi] 105cal 414/563W 5) 1mi - 6:24(6:24/mi) 154/160bpm [985b/mi] 109cal 441/577W 6) 1mi - 6:33(6:33/mi) 154/158bpm [1009b/mi] 111cal 440/539W 7) 1mi - 6:34(6:34/mi) 154/160bpm [1012b/mi] 111cal 442/594W 8) 1mi - 7:33(7:33/mi) 156/161bpm [1178b/mi] 127cal 445/514W 9) 1mi - 6:34(6:34/mi) 153/157bpm [1004b/mi] 109cal 422/540W 10) 1mi - 6:17(6:17/mi) 150/155bpm [941b/mi] 98cal 405/479W 11) 1mi - 6:49(6:49/mi) 153/159bpm [1042b/mi] 112cal 435/557W 12) 1mi - 6:41(6:41/mi) 154/158bpm [1030b/mi] 109cal 428/559W 13) 1mi - 6:36(6:36/mi) 155/158bpm [1023b/mi] 108cal 430/525W 14) 1mi - 7:21(7:21/mi) 155/158bpm [1138b/mi] 118cal 440/506W 15) 1mi - 7:31(7:31/mi) 154/158bpm [1158b/mi] 117cal 418/554W 16) 1mi - 7:26(7:26/mi) 155/160bpm [1152b/mi] 115cal 411/563W 17) 1mi - 7:17(7:17/mi) 153/158bpm [1114b/mi] 111cal 417/563W 18) 1mi - 7:11(7:11/mi) 153/157bpm [1099b/mi] 110cal 399/509W 19) 1mi - 7:39(7:39/mi) 153/155bpm [1171b/mi] 114cal 393/444W 20) 1mi - 8:10(8:10/mi) 151/155bpm [1233b/mi] 117cal 371/455W 21) 1mi - 8:19(8:19/mi) 150/155bpm [1248b/mi] 121cal 365/468W 22) 1mi - 9:25(9:25/mi) 146/154bpm [1375b/mi] 120cal 323/485W 23) 1mi - 7:56(7:56/mi) 148/152bpm [1175b/mi] 118cal 358/433W 24) 1mi - 8:17(8:17/mi) 147/151bpm [1217b/mi] 117cal 343/449W 25) 1mi - 8:08(8:08/mi) 150/153bpm [1220b/mi] 118cal 363/439W 26) 1mi - 8:50(8:50/mi) 147/151bpm [1298b/mi] 123cal 329/433W 27) 0.27mi - 2:21(8:44/mi) 152/156bpm [1328b/mi] 35cal 368/425W Add a comment 0.6mi, 7:04 Run - Warm Up Pre race jog 1) 0.63mi - 7:04(11:11/mi) 121/146bpm [1353b/mi] 81cal 248/571W Add a comment	-

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