Personal Bests

3 mile
21:45, 4:30/km
Essex Road Relays
5k
21:45, 4:21/km
Colchester Castle parkrun
4 mile
31:16, 4:51/km
ROC24
5 mile
37:58, 4:43/km
Capel 5 Mile
10k
46:55, 4:41/km
Little Bromley 10k
10 mile
1:24:45, 5:16/km
Run the Res
Half Marathon
1:45:31, 5:00/km
Colchester Half Marathon

Comparison

Month Total
Race (Road)
Race (Trail)
parkrun
Orienteering
Hashing
Training
General
November 110k
9
20
35
33
13
October 102k
8
8
15
18
32
21
September 116k
5
10
9
10
16
66
August 76k
20
16
14
26
July 94k
18
10
20
9
12
25
June 68k
15
10
22
8
13
May 85k
10
10
32
18
15
April 76k
10
18
16
7
25
March 95k
21
15
25
16
18
February 119k
15
29
7
51
17
January 53k
15
24
14

Runs



Date Name Location Distance (km) Distance (miles) Time Pace (/km) Pace (/mile)
Sun 30 Nov 2025 GBRC - XC Hilly Fields, Colchester 8.7 5.4 42:41 4:56 7:54
Sat 29 Nov 2025 Highwoods parkrun #284
Winter route Highwoods, Colchester 		5 3.1 25:15 5:03 8:08
Thu 27 Nov 2025 GBRC - Interval Training
5x 30 sec effort with 30 sec recovery
5x 60 sec effort with 30 sec recovery
5x 90 sec effort with 30 sec recovery
5x 120 sec effort with 30 sec recovery Colchester 		8.8 5.4 46:00 5:14 8:31
Sat 22 Nov 2025 Alton Water parkrun #214 Alton Water 5 3.1 23:43 4:44 7:39
Thu 20 Nov 2025 GBRC - Pyramid Training
1x 120 sec effort with matching recovery
2x 90 sec effort with matching recovery
3x 60 sec effort with matching recovery
4x 30 sec effort with matching recovery
3x 60 sec effort with matching recovery
2x 90 sec effort with matching recovery
1x 120 sec effort with matching recovery Colchester 		8.6 5.4 45:20 5:15 8:23
Thu 20 Nov 2025 Afternoon Run Colchester 1.5 0.9 7:53 5:17 8:45
Tue 18 Nov 2025 Garmin Coach Training - Threshold
10 min warmup
17 min @ 4:35/km
10 min cooldown Colchester 		7.4 4.6 36:54 5:01 8:01
Sat 15 Nov 2025 Colchester Castle parkrun #580 Colchester Castle, Colchester 5 3.1 25:19 5:03 8:10
Sat 15 Nov 2025 Morning Run Colchester 4.5 2.8 24:45 5:29 8:50
Wed 12 Nov 2025 Essex SOS - Winter Orienteering 2025/6
Checking control sites for
Event 3/10 Witham 		15.3 9.5 1:31:10 5:57 9:35
Mon 10 Nov 2025 Night Run Colchester 7 4.4 40:16 5:44 9:09
Sat 8 Nov 2025 Bushy parkrun #253 Bushy Park, Richmond upon Thames 5 3.1 23:01 4:36 7:25
Thu 6 Nov 2025 GBRC - Pyramid Training
6x 30 sec effort with 30 sec recovery
4x 60 sec effort with 60 sec recovery
2x 90 sec effort with 90 sec recovery
4x 60 sec effort with 60 sec recovery
6x 30 sec effort with 30 sec recovery Colchester 		8.7 5.4 45:30 5:15 8:25
Wed 5 Nov 2025 HAVOC - Winter Orienteering 2025/6
Event 2/10 Rayleigh 		9.8 6.1 54:30 5:32 8:56
Sun 2 Nov 2025 HAVOC - Regional Orienteering
Green course Dagnam Park, Romford 		10 6.2 1:24:05 8:26 13:33
Thu 30 Oct 2025 GBRC - Interval Training
8x 60 sec effort with 30 sec recovery
8x 90 sec effort with 60 sec recovery Colchester 		7.5 4.7 38:18 5:04 8:08
Sun 26 Oct 2025 Ipswich JAFFA - XC Woolverstone 7.6 4.7 38:00 4:58 8:05
Wed 22 Oct 2025 Essex SOS - Winter Orienteering 2025/6
Event 1/10 Bocking, Braintree 		9.8 6.1 53:49 5:29 8:49
Mon 20 Oct 2025 Easy Run Colchester 12 7.5 1:08:44 5:43 9:09
Sat 18 Oct 2025 Alton Water parkrun #209 Alton Water 5 3.1 24:25 4:53 7:52
Thu 16 Oct 2025 GBRC - Training
2 mins effort with 1 min recovery
4 mins effort with 2 mins recovery
3 mins effort with 1.5 min recovery
5 mins effort with 2.5 min recovery
2 mins effort with 1 min recovery
4 mins effort with 2 mins recovery Colchester 		7.3 4.5 37:16 5:07 8:16
Wed 15 Oct 2025 GBRC - Training
2x 13min effort on large lap with recovery on small lap Colchester 		7.9 4.9 41:58 5:17 8:33
Sun 12 Oct 2025 Capel Cheetahs - Capel 5 Mile Capel St Mary 8 5 37:58 4:43 7:35
Sat 11 Oct 2025 Highwoods parkrun #278 Highwoods, Colchester 5 3.1 27:07 5:25 8:44
Wed 8 Oct 2025 HAVOC - Twilight Orienteering 2025 Brentwood 8.7 5.4 47:54 5:31 8:52
Mon 6 Oct 2025 Hospital Loop Colchester 7 4.4 34:30 4:55 7:50
Sat 4 Oct 2025 Highwoods parkrun #277 Highwoods, Colchester 5 3.1 25:02 5:00 8:04
Sat 4 Oct 2025 Morning Run Colchester 2 1.3 10:59 5:27 8:26
Thu 2 Oct 2025 GBRC - Endurance Training
4 mins effort with 2 mins recovery
3 mins effort with 1.5 mins recovery
2.5 mins effort with 1 mins recovery
2 mins effort with 30 secs recovery
(2 sets) Colchester 		9.8 6.1 50:25 5:09 8:15
Tue 30 Sep 2025 Night Run Colchester 12 7.5 1:08:54 5:44 9:11
Mon 29 Sep 2025 Night Run Colchester 9 5.6 50:22 5:35 8:59
Sun 28 Sep 2025 Night Run Colchester 9 5.6 48:57 5:25 8:44
Wed 24 Sep 2025 HAVOC - Twilight Orienteering 2025
Snooker O South Woodham Ferrers 		9.5 5.9 49:39 5:14 8:24
Mon 22 Sep 2025 Hospital Loop Colchester 7 4.4 32:40 4:39 7:25
Sat 20 Sep 2025 MIHHH - Hashing Lawford, Colchester 9.8 6.1 1:00:40 6:11 9:56
Mon 15 Sep 2025 Garmin Coach Training - Anaerobic
2x 4x 40sec @ 3:50/km with 3 min recovery Colchester 		9.8 6.1 53:21 5:27 8:44
Sat 13 Sep 2025 Walmer and Deal Seafront parkrun #298 Walmer and Deal Seafront 5 3.1 22:48 4:33 7:21
Fri 12 Sep 2025 Morning Run Deal 5.4 3.3 29:30 5:29 8:56
Tue 9 Sep 2025 Morning Run Walmer 10 6.2 1:00:19 6:01 9:43
Sun 7 Sep 2025 Morning Run Deal 6.5 4 37:33 5:49 9:23
Sat 6 Sep 2025 Highwoods parkrun #273 Highwoods, Colchester 5 3.1 26:13 5:14 8:27
Fri 5 Sep 2025 Hospital Loop Colchester 7 4.4 35:09 5:00 7:59
Tue 2 Sep 2025 GBRC vs Harwich Runners - 5k Relays
Very windy Harwich 		5 3.1 22:54 4:34 7:23
Mon 1 Sep 2025 Garmin Coach Training - Sprint
15 mins @ 5:45/km
5x 15 sec @ 3:30/km with 2 min recovery Colchester 		5.9 3.6 32:31 5:32 9:01
Sat 30 Aug 2025 Colchester Castle parkrun #569
Loopy Colchester Castle, Colchester 		5 3.1 24:03 4:48 7:45
Sat 30 Aug 2025 Morning Run Colchester 0.1 0.1 0:28 5:29 4:40
Sat 30 Aug 2025 Morning Run Colchester 5 3.1 28:22 5:41 9:09
Thu 28 Aug 2025 Long Run Colchester 15.1 9.4 1:26:12 5:42 9:10
Mon 25 Aug 2025 Hashing Layer Breton 7.4 4.6 47:41 6:24 10:21
Sat 23 Aug 2025 Highwoods parkrun #271 Highwoods, Colchester 5 3.1 25:30 5:06 8:13
Thu 21 Aug 2025 GBRC - Playing Card Speed Training
2x 10 mins effort out with recovery back
Playing card determines effort distance with recovery back Colchester 		7 4.3 43:49 6:15 10:11
Wed 20 Aug 2025 Garmin Coach Training - Sprint
2x 3x 15sec @ 3:00/km with 3min recovery Colchester 		7.5 4.6 43:40 5:50 9:29
Sat 16 Aug 2025 Highwoods parkrun #270 Highwoods, Colchester 5 3.1 25:28 5:05 8:12
Mon 11 Aug 2025 MIHHH - Hashing Langham 8.1 5 57:25 7:06 11:29
Sat 9 Aug 2025 Night Run Colchester 6 3.7 35:10 5:50 9:30
Sat 2 Aug 2025 Highwoods parkrun #268 Highwoods, Colchester 5 3.1 25:04 5:00 8:05
Thu 31 Jul 2025 GBRC - Paired Interval Training Colchester 6.8 4.2 37:24 5:29 8:54
Tue 29 Jul 2025 Harwich Runners - 5k Series Harwich 5 3.1 22:27 4:29 7:14
Sat 26 Jul 2025 Highwoods parkrun #267 Highwoods, Colchester 5 3.1 24:42 4:56 7:58
Wed 23 Jul 2025 HAVOC - Summer Orienteering 2025
Event 8/8 - Score68 Thorndon, Brentwood 		8.5 5.3 56:00 6:35 10:33
Sun 20 Jul 2025 Easy Run Colchester 11 6.8 1:03:26 5:45 9:19
Wed 16 Jul 2025 Night Run Colchester 7 4.4 40:55 5:50 9:17
Mon 14 Jul 2025 MIHHH - Hashing Fordham 8.9 5.5 54:13 6:05 9:51
Sat 12 Jul 2025 Clacton Seafront parkrun #380 Clacton Seafront, Clacton 5 3.1 24:47 4:57 7:59
Wed 9 Jul 2025 Essex SOS - Summer Orienteering 2025
Event 7/8 - Score60 Lexden, Colchester 		11.2 7 1:07:58 6:02 9:42
Tue 8 Jul 2025 Harwich Runners - 5k Series Harwich 5 3.1 22:22 4:28 7:12
Mon 7 Jul 2025 Garmin Coach Training - Tempo
15min @ 5:40/km
5x 15sec @ 3:40/km effort with 2min recovery @ 6:00/km Colchester 		5.1 3.1 29:17 5:47 9:26
Fri 4 Jul 2025 GBRC - Friday 5 Great Bentley 8.1 5 39:27 4:51 7:53
Thu 3 Jul 2025 Hospital Loop Colchester 7 4.4 39:47 5:40 9:02
Sat 28 Jun 2025 Maldon Prom parkrun #542 Maldon Prom, Maldon 5 3.1 24:59 4:59 8:03
Wed 25 Jun 2025 HAVOC - Summer Orienteering 2025
Event 6/8 - Score56 rtd Harold Wood, Havering 		8.6 5.3 48:20 5:38 9:07
Sun 22 Jun 2025 Essex SOS - Regional Orienteering
Green course Writtle Forest, Writtle 		4.7 2.9 52:09 11:11 17:58
Tue 17 Jun 2025 Harwich Runners - 5k Series Harwich 5 3.1 22:54 4:34 7:23
Mon 16 Jun 2025 MIHHH - Hashing Capel St Mary 7.7 4.8 53:07 6:54 11:03
Sun 15 Jun 2025 Easy Run Colchester 6 3.7 36:40 6:06 9:54
Wed 11 Jun 2025 Essex SOS - Summer Orienteering 2025
Event 5/8 - Score73 Rayne 		8.4 5.2 44:56 5:20 8:38
Sun 8 Jun 2025 Boxted Runners - Boxted 10k Boxted 10 6.2 51:52 5:11 8:21
Sat 7 Jun 2025 Highwoods parkrun #260 Highwoods, Colchester 5 3.1 27:12 5:26 8:46
Sun 1 Jun 2025 Hospital Loop Colchester 7 4.4 35:31 5:03 8:04
Wed 28 May 2025 HAVOC - Summer Orienteering 2025
Event 4/8 - Score74 Stock 		8.6 5.3 52:38 6:09 9:55
Tue 27 May 2025 Harwich Runners - 5k Series Harwich 5 3.1 22:22 4:28 7:12
Sat 24 May 2025 Northwich parkrun #297 Northwich 5 3.1 24:17 4:51 7:50
Wed 21 May 2025 GBRC - Training
20x 1min effort with 1min recovery Colchester 		7.4 4.6 40:22 5:25 8:46
Sun 18 May 2025 Essex SOS - Regional Urban Orienteering
Course 1 Maldon 		14.1 8.8 1:24:18 5:58 9:34
Sat 17 May 2025 Markshall Estate parkrun #168 Markshall Estate, Colchester 5 3.1 23:36 4:43 7:36
Fri 16 May 2025 Garmin Coach Training Colchester 5 3.1 29:19 5:50 9:27
Wed 14 May 2025 Essex SOS - Summer Orienteering 2025
Event 3/8 - Score56 Danbury Common, Danbury 		8.9 5.5 1:05:43 7:23 11:56
Mon 12 May 2025 Easy Run
Target 5:30/km Colchester 		7 4.4 38:40 5:31 8:47
Thu 8 May 2025 Easy Run
Target 5:30/km Colchester 		8 5 44:35 5:33 8:55
Tue 6 May 2025 Harwich Runners - 5k Series Harwich 5 3.1 22:32 4:30 7:16
Sun 4 May 2025 Garmin Coach Training - Sprint
15min @ 5:30/km
5x 15sec @ 4:05/km with 2min recovery
5min @ 6:35/km Colchester 		5.3 3.3 29:15 5:33 8:51
Wed 30 Apr 2025 HAVOC - Summer Orienteering 2025
Event 2/8 - Score63 Norsey Wood, Billericay 		10.2 6.3 1:07:18 6:37 10:40
Wed 23 Apr 2025 Lunch Run Colchester 8 5 45:18 5:39 9:03
Sat 19 Apr 2025 Alton Water parkrun #183 Alton Water 5 3.1 23:36 4:43 7:36
Wed 16 Apr 2025 Essex SOS - Summer Orienteering 2025
Event 1/8 - Score82 Great Notley, Braintree 		8 5 42:11 5:17 8:26
Mon 14 Apr 2025 Night Run Colchester 1.9 1.2 10:14 5:29 8:31
Mon 14 Apr 2025 MIHHH - Hashing Colchester 7.5 4.6 45:30 6:06 9:53
Mon 14 Apr 2025 Evening Run Colchester 1.7 1 9:05 5:30 9:05
Sun 13 Apr 2025 Base Run Colchester 5.5 3.4 30:01 5:25 8:49
Mon 7 Apr 2025 MIHHH - Hashing Witham 8.5 5.3 50:20 5:54 9:29
Sun 6 Apr 2025 Evening Run Colchester 8 5 44:10 5:30 8:50
Sat 5 Apr 2025 Highwoods parkrun #251
Winter route Highwoods, Colchester 		5 3.1 24:27 4:53 7:53
Wed 2 Apr 2025 Garmin Coach Training - Base Run
38mins @ 5:25/km Colchester 		7 4.4 38:00 5:24 8:38
Mon 31 Mar 2025 Hospital Loop Colchester 7 4.4 34:29 4:55 7:50
Wed 26 Mar 2025 Essex SOS - Winter Orienteering 2024/25
Event 10/10 - Score84 Colchester 		8 5 40:37 5:05 8:07
Mon 24 Mar 2025 Morning Run Highwoods, Colchester 6 3.8 32:28 5:22 8:32
Thu 20 Mar 2025 GBRC - Interval Training
5x 90sec effort with 90sec recovery
4x 120sec effort with 120sec recovery Colchester 		7.8 4.8 39:37 5:05 8:15
Sun 16 Mar 2025 Colchester Half Marathon Colchester 21.1 13.1 1:51:25 5:16 8:30
Sat 15 Mar 2025 Highwoods parkrun #248
Winter route Highwoods, Colchester 		5 3.1 26:29 5:17 8:32
Wed 12 Mar 2025 Evening Run Colchester 1.2 0.7 5:49 4:49 8:18
Wed 12 Mar 2025 HAVOC - Winter Orienteering 2024/25
Event 9/10 - Score78 Hutton, Brentwood 		9.1 5.7 51:01 5:36 8:57
Sat 8 Mar 2025 Alton Water parkrun #177
Winter route Alton Water 		5 3.1 23:23 4:40 7:32
Thu 6 Mar 2025 GBRC - Pyramid Training
4min effort with 1 min recovery
3min effort with 1 min recovery
2min effort with 1 min recovery
1min effort with 1 min recovery
2min effort with 1 min recovery
1min effort with 1 min recovery
2min effort with 1 min recovery
3min effort with 1 min recovery
4min effort with 1 min recovery Colchester 		8.1 5 40:28 4:59 8:05
Thu 6 Mar 2025 Warm up Colchester 1.5 0.9 8:50 5:49 9:48
Sun 2 Mar 2025 SUFFOC - Regional Orienteering
Green course Ickworth Park, Ickworth 		7.8 4.8 1:00:21 7:44 12:34
Sat 1 Mar 2025 Highwoods parkrun #246
Winter course Highwoods, Colchester 		5 3.1 26:17 5:15 8:28
Sat 1 Mar 2025 Morning Run Colchester 2 1.3 11:37 5:40 8:56
Thu 27 Feb 2025 GBRC - Pyramid Training
1min effort with 1 min recovery
2min effort with 1 min recovery
3min effort with 1 min recovery
4min effort with 1 min recovery
5min effort with 1 min recovery
4min effort with 1 min recovery
3min effort with 1 min recovery
2min effort with 1 min recovery
1min effort with 1 min recovery Colchester 		7.6 4.7 38:48 5:05 8:15
Thu 27 Feb 2025 Warm up Colchester 1.5 0.9 9:06 6:04 10:06
Wed 26 Feb 2025 Essex SOS - Winter Orienteering 2024/25
Event 8/10 Part 2 - Score81 Silver End 		5.7 3.5 28:55 5:06 8:15
Wed 26 Feb 2025 Essex SOS - Winter Orienteering 2024/25
Event 8/10 Part 1 - Score81 Silver End 		4.7 3 25:32 5:22 8:30
Sun 23 Feb 2025 CHIG - CompassSport Cup National Orienteering
Brown Course Epping Forest, Epping 		9.7 6 1:32:40 9:34 15:26
Thu 20 Feb 2025 GBRC - Pyramid Training
1x 120sec effort with 60sec recovery
2x 90sec effort with 60sec recovery
3x 60sec effort with 60sec recovery
4x 30sec effort with 60sec recovery
3x 60sec effort with 60sec recovery
2x 90sec effort with 60sec recovery
1x 120sec effort with 60sec recovery Colchester 		8 5 41:08 5:08 8:13
Thu 20 Feb 2025 Warm up Colchester 1.5 0.9 9:13 6:05 10:14
Wed 19 Feb 2025 Easy Run Colchester 10 6.2 58:24 5:49 9:25
Sat 15 Feb 2025 Cool down Northwich 1.1 0.7 6:30 6:09 9:17
Sat 15 Feb 2025 Northwich parkrun #283 Northwich 5 3.1 23:10 4:38 7:28
Sat 15 Feb 2025 Warm up Northwich 1.4 0.9 8:31 5:57 9:27
Thu 13 Feb 2025 GBRC - Pyramid Training
4x 30sec effort with 60sec recovery
3x 60sec effort with 60sec recovery
2x 90sec effort with 60sec recovery
1x 120sec effort with 60sec recovery
2x 90sec effort with 60sec recovery
3x 60sec effort with 60sec recovery
4x 30sec effort with 60sec recovery Colchester 		8.7 5.4 44:17 5:06 8:12
Wed 12 Feb 2025 HAVOC - Winter Orienteering 2024/25
Event 7/10 - Score83 Ongar 		9 5.6 52:11 5:46 9:19
Tue 11 Feb 2025 Garmin Coach Training - Base
40mins @ 5:30/km Colchester 		8 5 43:58 5:29 8:47
Sat 8 Feb 2025 Alton Water parkrun #173
Winter route Alton Water 		5 3.1 24:34 4:54 7:55
Thu 6 Feb 2025 GBRC - Pyramid Training
1x 120sec effort with 120sec recovery
2x 90sec effort with 90sec recovery
3x 60sec effort with 60sec recovery
4x 30sec effort with 30sec recovery
3x 60sec effort with 60sec recovery
2x 90sec effort with 90sec recovery
1x 120sec effort with 120sec recovery Colchester 		8.3 5.1 41:15 4:59 8:05
Thu 6 Feb 2025 Warm up Colchester 1.5 1 9:26 6:07 9:26
Tue 4 Feb 2025 Garmin Coach Training - Anaerobic
7x 1min @ 4:10/km with 3min recovery @ 6:40/km Colchester 		10.3 6.4 54:58 5:20 8:35
Sat 1 Feb 2025 MIHHH - Hashing Copford 7.2 4.5 55:06 7:39 12:14
Sat 1 Feb 2025 Highwoods parkrun #242
Winter route Highwoods, Colchester 		5 3.1 24:15 4:51 7:49
Fri 31 Jan 2025 Garmin Coach Training - Base
40mins @ 5:40/km Colchester 		7.1 4.4 39:58 5:38 9:05
Tue 28 Jan 2025 Garmin Coach Training - Base
45min @ 5:40/km Colchester 		8 5 45:05 5:37 9:01
Sun 26 Jan 2025 HAVOC - Regional Orienteering
Blue course Hadleigh Park, Hadleigh 		6 3.7 54:07 9:02 14:37
Sat 25 Jan 2025 Essex SOS - Winter Orienteering 2024/25
Event 6/10 - Score100 Maldon 		8.8 5.5 53:39 6:06 9:45
Tue 21 Jan 2025 Morning Run Colchester 7 4.4 35:21 5:02 8:02
Wed 8 Jan 2025 Hospital Loop Colchester 7 4.4 33:11 4:44 7:32
Mon 6 Jan 2025 Garmin Coach Training - Base
50mins at 5:45/km Colchester 		9 5.6 51:34 5:43 9:12
Mon 30 Dec 2024 Hospital Loop Colchester 7 4.4 34:46 4:57 7:54
Thu 26 Dec 2024 Garmin Coach Training - Tempo
2x 4x 40sec at 3:55/km with 3min recovery Colchester 		9.6 6 53:21 5:32 8:53
Tue 24 Dec 2024 Easy Run Colchester 5.3 3.3 30:00 5:41 9:05
Sat 21 Dec 2024 Long Run Colchester 10.1 6.3 56:27 5:36 8:57
Sat 14 Dec 2024 Highwoods parkrun #234
Winter route Highwoods, Colchester 		5 3.1 24:55 4:59 8:02
Wed 11 Dec 2024 HAVOC - Winter Orienteering 2024/25
Event 4/10 - Score65 Lee Chapel, Basildon 		10.9 6.7 58:57 5:25 8:47
Tue 10 Dec 2024 Easy Run Colchester 5.1 3.2 30:02 5:50 9:23
Sun 8 Dec 2024 Afternoon Run Colchester 9 5.6 49:23 5:28 8:49
Sun 1 Dec 2024 SUFFOC - Regional Orienteering
Green course Tunstall Forest 		6.6 4.1 1:12:46 11:04 17:44
Wed 27 Nov 2024 Essex SOS - Winter Orienteering 2024/25
Event 3/10 - Score56 Galleywood, Chelmsford 		12.6 7.8 1:15:57 6:02 9:44
Sun 24 Nov 2024 Night Run Colchester 11 6.8 59:34 5:24 8:45
Sat 23 Nov 2024 Highwoods parkrun #231
Winter route Highwoods, Colchester 		5 3.1 27:15 5:27 8:47
Sat 23 Nov 2024 Morning Run Colchester 2 1.2 10:49 5:23 9:00
Wed 20 Nov 2024 Hospital Loop Colchester 7 4.4 36:24 5:11 8:16
Wed 6 Nov 2024 Night Run Colchester 6.1 3.8 35:05 5:46 9:13
Wed 30 Oct 2024 Essex SOS - Winter Orienteering 2024/25
Event 1/10 - Score76 Chelmer Village, Chelmsford 		6.9 4.3 37:15 5:26 8:39
Sat 26 Oct 2024 Maldon Prom parkrun #512 Maldon Prom, Maldon 5 3.1 23:22 4:40 7:32
Thu 24 Oct 2024 GBRC - Pyramid Training Colchester 6.9 4.3 33:43 4:54 7:50
Thu 24 Oct 2024 Warm up Colchester 1 0.6 5:58 5:56 9:56
Thu 24 Oct 2024 Warm up Colchester 1.5 0.9 8:28 5:36 9:24
Mon 21 Oct 2024 Easy Run Colchester 10 6.2 1:00:57 6:05 9:49
Wed 16 Oct 2024 HAVOC - Twilight Orienteering 2024
Event 4/4 - Score70 Wickford 		10.7 6.6 57:10 5:22 8:39
Tue 15 Oct 2024 Easy Run Colchester 6 3.7 35:18 5:52 9:32
Sun 13 Oct 2024 Capel Cheetahs - Capel 5 Mile Capel St Mary 8 5 38:00 4:43 7:36
Tue 8 Oct 2024 Easy Run Colchester 8.4 5.2 48:54 5:49 9:24
Sat 5 Oct 2024 Highwoods parkrun #224 Highwoods, Colchester 5 3.1 25:20 5:04 8:10
Sat 5 Oct 2024 Warm up Colchester 2 1.3 11:11 5:33 8:36
Wed 2 Oct 2024 Essex SOS - Twilight Orienteering 2024
Event 3/4 - Score68 Chelmsford 		10.6 6.6 54:20 5:07 8:13
Sat 28 Sep 2024 Walmer and Deal Seafront parkrun #248 Walmer and Deal Seafront, Walmer 5 3.1 22:27 4:29 7:14
Sat 28 Sep 2024 Warm up Walmer and Deal Seafront, Walmer 1.5 0.9 8:58 5:56 9:57
Tue 24 Sep 2024 GBRC - Trail Runs
Summer 2024 Bures 		10.2 6.3 58:00 5:42 9:12
Sun 22 Sep 2024 Boxted Runners - Langham 10k Langham 10 6.2 49:08 4:54 7:55
Wed 18 Sep 2024 HAVOC - Twilight Orienteering 2024
Event 2/4 - Score79 Brentwood 		10.1 6.3 53:44 5:20 8:31
Tue 17 Sep 2024 Essex SOS - Twilight Orienteering 2024
Event 1/4 - Score65 Colchester Town, Colchester 		10.4 6.4 56:12 5:25 8:46
Sun 15 Sep 2024 Essex SOS - Regional Orienteering
Blue course Hatfield Forest 		16.9 10.5 2:38:49 9:22 15:07
Sat 14 Sep 2024 Highwoods parkrun #221 Highwoods, Colchester 5 3.1 24:47 4:57 7:59
Wed 11 Sep 2024 Easy Run Colchester 9 5.6 54:04 6:00 9:39
Wed 4 Sep 2024 Morning Run Colchester 10 6.2 59:56 5:59 9:40
Sat 31 Aug 2024 Highwoods parkrun #219 Highwoods, Colchester 5 3.1 24:43 4:56 7:58
Tue 27 Aug 2024 GBRC - Trail Runs
Summer 2024 Alton Water 		11.4 7.1 1:04:32 5:40 9:05
Mon 26 Aug 2024 MIHHH - Hashing
Assistant hare Copford 		7.2 4.5 50:17 7:01 11:10
Sat 24 Aug 2024 Alton Water parkrun #148 Alton Water 5 3.1 23:34 4:42 7:36
Mon 19 Aug 2024 MIHHH - Hashing Layer Breton 8.2 5.1 55:05 6:40 10:48
Sat 17 Aug 2024 Highwoods parkrun #217 Highwoods, Colchester 5 3.1 23:52 4:46 7:41
Thu 15 Aug 2024 GBRC - Interval Training
6x 30sec effort with 30sec recovery
4x 60sec effort with 60sec recovery
6min effort with 1min recovery
4x 60sec effort with 60sec recovery
6x 30sec effort with 30sec recovery Northern Gateway, Colchester 		8.1 5 38:31 4:46 7:42
Thu 15 Aug 2024 Warm up Colchester 1.5 0.9 8:15 5:30 9:10
Tue 13 Aug 2024 GBRC - Hill Training
3x 7mins of hills Highwoods, Colchester 		4.2 2.6 26:02 6:11 10:00
Tue 13 Aug 2024 Evening Run Colchester 3 1.9 15:54 5:18 8:22
Mon 12 Aug 2024 MIHHH - Hashing Kirby-le-Soken, Colchester 6 3.7 40:07 6:40 10:50
Sat 10 Aug 2024 Anaerobic Training
5x 1min at 3:55min/km with 3min at 6:45min/km recovery Colchester 		7.5 4.7 42:08 5:36 8:57
Thu 8 Aug 2024 Easy Run Colchester 6 3.7 34:40 5:45 9:22
Sun 4 Aug 2024 Hospital Loop Colchester 7 4.4 38:33 5:29 8:45
Tue 30 Jul 2024 Harwich Runners - 5k Series Harwich 5 3.1 21:48 4:21 7:01
Tue 30 Jul 2024 Warm up Harwich 2.2 1.3 13:14 6:08 10:10
Mon 29 Jul 2024 GBRC - Trail Runs
Summer 2024 Langham 		9.4 5.9 59:51 6:20 10:08
Sat 27 Jul 2024 Rendlesham Forest parkrun #130 Rendlesham Forest 5 3.1 23:16 4:39 7:30
Mon 22 Jul 2024 MIHHH - Hashing Colchester 12.1 7.5 1:10:00 5:46 9:20
Sun 21 Jul 2024 Garmin Coach Training - Goal Pace Repeats
4x 800m at 4:18-4:30/km with 400m recovery Colchester 		8.4 5.2 42:59 5:08 8:15
Sat 20 Jul 2024 Alton Water parkrun #143 Alton Water 5 3.1 23:20 4:40 7:31
Wed 17 Jul 2024 Essex SOS - Summer Orienteering 2024
Event 8/8 - Score83 Maldon 		9.6 6 50:29 5:15 8:24
Mon 15 Jul 2024 MIHHH - Hashing Great Henny 8.2 5.1 55:35 6:46 10:53
Sat 13 Jul 2024 Highwoods parkrun #212
Run for Arthur Highwoods, Colchester 		5 3.1 25:20 5:04 8:10
Fri 12 Jul 2024 Garmin Coach Training - Goal Pace Repeats
5x 1k at 4:27-4:33/km with 200m recovery
3x 200m at 3:41-3:53/km with 200m recovery Colchester 		10.9 6.8 58:17 5:20 8:34
Tue 9 Jul 2024 Harwich Runners - 5k Series Harwich 5 3.1 22:01 4:24 7:06
Tue 9 Jul 2024 Warm up Harwich 3.4 2.1 22:19 6:34 10:37
Mon 8 Jul 2024 MIHHH - Hashing Langham 9 5.6 1:02:42 6:55 11:11
Sat 6 Jul 2024 Highwoods parkrun #211 Highwoods, Colchester 5 3.1 25:10 5:02 8:07
Wed 3 Jul 2024 Lunch Run Delamere Forest, Delamere 11.3 7 1:02:15 5:31 8:53
Sat 29 Jun 2024 Delamere parkrun #502 Delamere 5 3.1 23:06 4:37 7:27
Wed 26 Jun 2024 Essex SOS - Summer Orienteering 2024
Event 6/8 - Score73 Stanway, Colchester 		9.4 5.8 50:48 5:25 8:45
Tue 25 Jun 2024 GBRC - Trail Runs
Summer 2024 Dedham 		7.9 4.9 46:28 5:52 9:28
Sun 23 Jun 2024 Garmin Coach Training - Stride Repeats
6x 20sec at 3:41-3:53/km with 1min recovery Colchester 		5.1 3.2 28:04 5:27 8:46
Sat 22 Jun 2024 Garmin Coach Training - Easy Run
Target pace of 5:20-5:57/km Colchester 		7.1 4.4 40:00 5:37 9:05
Fri 21 Jun 2024 Garmin Coach Training - Steady State Run
15min target pace of 4:49-5:01/km Colchester 		6.8 4.2 35:01 5:07 8:20
Tue 18 Jun 2024 Harwich Runners - 5k Series Harwich 5 3.1 21:59 4:23 7:05
Tue 18 Jun 2024 Warm up Harwich 1.6 1 8:34 5:16 8:34
Sun 16 Jun 2024 Garmin Coach Training - Goal Pace Repeats
4x 600m at 4:18-4:30/km with 400m recovery jog Colchester 		8.1 5 41:55 5:10 8:23
Fri 14 Jun 2024 Garmin Coach Training - Long Easy Run
Target pace of 5:20-5:57/km Colchester 		10.5 6.5 0:00 5:42 9:13
Mon 10 Jun 2024 MIHHH - Hashing Pebmarsh 9 5.6 1:02:19 6:54 11:07
Sat 8 Jun 2024 Highwoods parkrun #207 Highwoods 5 3.1 24:42 4:56 7:58
Thu 6 Jun 2024 Garmin Coach Training - Long Easy Run
Target pace of 5:20-5:57/km Colchester 		10.4 6.5 0:00 5:45 9:13
Tue 4 Jun 2024 Garmin Coach Training - Steady State Run
15min target pace of 4:49-5:01/km Colchester 		6.9 4.3 35:00 5:06 8:08
Sun 2 Jun 2024 HAVOC - Regional Orienteering
Blue course Hornchurch Country Park, Havering 		13.2 8.2 1:48:30 8:11 13:13
Fri 31 May 2024 Garmin Coach Training - Long Easy Run
Target pace of 5:20-5:57/km Colchester 		15.2 9.4 1:26:01 5:40 9:09
Tue 28 May 2024 Harwich Runners - 5k Series Harwich 5 3.1 22:40 4:32 7:18
Tue 28 May 2024 Warm up Harwich 1.9 1.2 10:00 5:22 8:20
Mon 27 May 2024 MIHHH - Hashing Colchester 6 3.7 44:01 7:18 11:53
Fri 24 May 2024 Garmin Coach Training - Easy Run
Target pace of 5:20-5:57/km Colchester 		7.3 4.5 40:00 5:29 8:53
Wed 22 May 2024 Morning Run Highwoods 7.6 4.7 46:34 6:07 9:54
Wed 22 May 2024 Garmin Coach Training - Benchmark Run Colchester 1.8 1.1 9:01 5:06 8:11
Sun 19 May 2024 Essex SOS - Regional Urban Orienteering
Course 1 Chelmsford 		12.8 7.9 1:15:50 5:55 9:35
Thu 16 May 2024 HAVOC - Summer Orienteering 2024
Event 3/8 - Score81 Harold Hill, Romford 		9.4 5.9 50:41 5:22 8:35
Mon 13 May 2024 MIHHH - Hashing Colchester 9.8 6.1 58:19 5:58 9:33
Sat 11 May 2024 Highwoods parkrun #203
Winter route Highwoods 		5 3.1 26:47 5:21 8:38
Tue 7 May 2024 Harwich Runners - 5k Series Harwich 5 3.1 22:11 4:26 7:09
Mon 6 May 2024 MIHHH - Hashing Layer Breton 7.7 4.8 52:41 6:49 10:58
Sat 4 May 2024 Alton Water parkrun #132
Winter route Alton Water 		5 3.1 24:43 4:56 7:58
Wed 1 May 2024 Essex SOS - Summer Orienteering 2024
Event 2/8 - Score68 Coggeshall 		8.8 5.5 47:03 5:20 8:33
Mon 29 Apr 2024 MIHHH - Hashing Layer-de-la-Haye 8.9 5.5 54:52 6:10 9:58
Sat 27 Apr 2024 Raphael parkrun #392 Raphael 5 3.1 22:47 4:33 7:20
Mon 22 Apr 2024 MIHHH - Hashing Wormingford 8.7 5.4 57:07 6:33 10:34
Sat 20 Apr 2024 Highwoods parkrun #200
Winter route Highwoods 		5 3.1 24:24 4:52 7:52
Wed 17 Apr 2024 HAVOC - Summer Orienteering 2024
Event 1/8 - Score87 Gloucester Park, Basildon 		10.5 6.5 57:58 5:31 8:55
Sun 14 Apr 2024 Harwich Runners - Little Bromley 10k Little Bromley 10 6.2 49:27 4:56 7:58
Sat 13 Apr 2024 Markshall Estate parkrun #116 Markshall Estate 5 3.1 23:51 4:46 7:41
Sun 7 Apr 2024 Springfield Striders - Essex Road Relays Northern Gateway, Colchester 4.8 3 22:49 4:43 7:36
Wed 3 Apr 2024 Morning Run Northwich 10 6.2 54:29 5:26 8:47
Sat 30 Mar 2024 Morning Run Colchester 2 1.3 10:19 5:06 7:56
Sat 30 Mar 2024 Highwoods parkrun #197
Winter route Highwoods 		5 3.1 25:35 5:07 8:15
Sat 30 Mar 2024 Morning Run Colchester 2.1 1.3 10:43 5:13 8:14
Mon 25 Mar 2024 Morning Run Colchester 6 3.7 28:44 4:46 7:45
Sun 17 Mar 2024 Colchester Half Marathon Colchester 21.1 13.1 1:53:56 5:24 8:41
Wed 13 Mar 2024 Hospital Loop Colchester 7 4.4 34:05 4:52 7:44
Sat 9 Mar 2024 MIHHH - Hashing Great Oakley 8.9 5.5 55:40 6:16 10:07
Wed 6 Mar 2024 HAVOC - Winter Orienteering 2023/24
Event 10/10 - Score85 Laindon, Basildon 		9.3 5.8 48:02 5:08 8:16
Sun 3 Mar 2024 Great Bentley vs Harwich
Tail runner for the inter-club race Great Bromley 		16.1 10 2:09:12 8:01 12:55
Sat 2 Mar 2024 MIHHH - Hashing Manningtree 7.2 4.5 52:51 7:19 11:44
Sat 2 Mar 2024 Alton Water parkrun #123
Winter route Alton Water 		5 3.1 24:12 4:50 7:48
Tue 27 Feb 2024 Evening Run Colchester 13 8.1 1:08:11 5:14 8:25
Sat 24 Feb 2024 MIHHH - Hashing Earls Colne 9 5.6 58:46 6:31 10:29
Sat 24 Feb 2024 Highwoods parkrun #192
Winter route, muddy Highwoods 		5 3.1 24:58 4:59 8:03
Sat 24 Feb 2024 Morning Run Colchester 2 1.3 10:20 5:07 7:56
Wed 21 Feb 2024 Essex SOS - Winter Orienteering 2023/24
Event 9/10 Part 2 - Score86 Hatfield Peverel 		5 3.1 24:22 4:52 7:51
Wed 21 Feb 2024 Essex SOS - Winter Orienteering 2023/24
Event 9/10 Part 1 - Score86 Hatfield Peverel 		5.2 3.2 26:03 5:01 8:08
Mon 19 Feb 2024 Evening Run Colchester 11 6.8 59:41 5:25 8:46
Fri 16 Feb 2024 Night Run Colchester 7 4.4 37:54 5:24 8:36
Wed 7 Feb 2024 HAVOC - Winter Orienteering 2023/24
Event 8/10 - Score69 Hornchurch, Romford 		10.7 6.7 1:00:02 5:36 8:57
Sun 4 Feb 2024 Great Bentley Half Marathon Great Bentley 21.1 13.1 1:55:00 5:27 8:46
Sat 27 Jan 2024 MIHHH - Hashing Tollesbury 8.8 5.5 53:37 6:03 9:44
Wed 24 Jan 2024 Essex SOS - Winter Orienteering 2023/24
Event 7/10 - Score71 Lexden, Colchester 		10.3 6.4 51:38 5:00 8:04
Tue 23 Jan 2024 GBRC - Hill Training Balkerne Hill & North Hill 8.3 5.2 46:01 5:32 8:50
Sun 21 Jan 2024 HAVOC - Regional Orienteering
Green course Langdon Hills, Basildon 		7.9 4.9 1:34:44 11:57 19:20
Sat 20 Jan 2024 MIHHH - Hashing Highwoods 7.8 4.9 57:42 7:22 11:46
Sat 20 Jan 2024 Highwoods parkrun #187
Winter route Highwoods 		5 3.1 24:20 4:52 7:50
Sat 13 Jan 2024 MIHHH - Hashing Maldon 8.1 5 53:19 6:34 10:39
Sat 13 Jan 2024 Highwoods parkrun #186
Winter route Highwoods 		5 3.1 24:12 4:50 7:48
Thu 11 Jan 2024 GBRC - Interval Training
2x 1min, 2min, 3min, 4min, 5min efforts with 1min recovery Northern Gateway 		9 5.6 45:19 5:00 8:05
Wed 10 Jan 2024 HAVOC - Winter Orienteering 2023/24
Event 6/10 - Score81 Pilgrims Hatch, Brentwood 		9.7 6 50:08 5:08 8:21
Tue 9 Jan 2024 Hill Training Balkerne Hill & North Hill 6.2 3.8 33:49 5:29 8:53
Sat 6 Jan 2024 Afternoon Run Colchester 12 7.5 1:03:45 5:18 8:30
Mon 1 Jan 2024 Essex SOS - New Year's Novelty Orienteering Hilly Fields 6.4 4 38:20 5:59 9:35
Sun 31 Dec 2023 Afternoon Run Colchester 13.5 8.4 1:18:01 5:46 9:17
Sat 30 Dec 2023 MIHHH - Hashing Blackheath 7.2 4.5 52:25 7:14 11:38
Sat 30 Dec 2023 Highwoods parkrun #183
Winter route Highwoods 		5 3.1 24:17 4:51 7:50
Wed 27 Dec 2023 Lunch Run Colchester 8 5 40:36 5:04 8:07
Thu 21 Dec 2023 Morning Run Colchester 8 5 42:17 5:16 8:27
Sun 17 Dec 2023 Run with Jon Dedham & Flatford 16.6 10.3 1:33:47 5:38 9:06
Sat 16 Dec 2023 MIHHH - Hashing Little Horkesley 8.1 5 54:37 6:46 10:55
Sat 16 Dec 2023 Markshall Estate parkrun #101 Markshall Estate 5 3.1 23:03 4:36 7:26
Wed 13 Dec 2023 Essex SOS - Winter Orienteering 2023/24
Event 5/10 - Score81 South Woodham Ferrers 		10.1 6.3 57:42 5:42 9:09
Sun 10 Dec 2023 GBRC - Hilly Fields XC
NESS XC Series 2023/24 Hilly Fields, Colchester 		8 5 42:59 5:20 8:35
Thu 7 Dec 2023 GBRC - Reverse Pyramid Training
3x 90sec effort with 90sec recovery
4x 60sec effort with 60sec recovery
5x 30sec effort with 30sec recovery
4x 60sec effort with 60sec recovery
3x 90sec effort with 90sec recovery Colchester 		10 6.2 47:55 4:47 7:43
Wed 6 Dec 2023 GBRC - Pavement Puzzler Colchester 8.3 5.2 48:11 5:48 9:15
Wed 29 Nov 2023 HAVOC - Winter Orienteering 2023/24
Event 4/10 - Score78 Corringham 		9 5.6 47:34 5:18 8:29
Sun 26 Nov 2023 Halstead Road Runners - Gosfield XC
NESS XC Series 2023/24 Gosfield 		8 5 44:29 5:31 8:53
Sat 25 Nov 2023 MIHHH - Hashing Layer Breton 7.4 4.6 49:38 6:41 10:47
Sat 25 Nov 2023 Alton Water parkrun #108 Alton Water 5 3.1 24:09 4:49 7:47
Wed 22 Nov 2023 Night Run Colchester 5 3.1 25:31 5:04 8:13
Wed 15 Nov 2023 Essex SOS - Winter Orienteering 2023/24
Event 3/10 - Score86 Moulsham, Chelmsford 		10 6.2 51:21 5:08 8:16
Tue 14 Nov 2023 Night Run Colchester 8.1 5 43:42 5:25 8:44
Sat 11 Nov 2023 Alton Water parkrun #106 Alton Water 5 3.1 24:24 4:52 7:52
Sun 5 Nov 2023 Essex SOS - Regional Orienteering
Blue course Baddow Ridge, Chelmsford 		7.7 4.8 1:11:31 9:15 14:53
Wed 1 Nov 2023 HAVOC - Winter Orienteering 2023/24
Event 2/10 - Score76 Noak Bridge, Basildon 		10.4 6.5 57:55 5:32 8:54
Sun 29 Oct 2023 Springfield Striders - Writtle XC
NESS XC 2023/24 Writtle 		8 5 41:47 5:11 8:21
Sat 28 Oct 2023 Maldon Prom parkrun #461 Maldon Prom, Maldon 5 3.1 23:12 4:38 7:29
Thu 26 Oct 2023 GBRC - Interval Training
4x 150sec effort with 60sec recovery
4x 180sec effort with 90sec recovery Northern Gateway 		6.9 4.3 32:54 4:45 7:39
Tue 24 Oct 2023 GBRC - Hill Training
Paired efforts - effort up, easy down Colchester 		4.7 2.9 26:30 5:36 9:08
Tue 24 Oct 2023 Warm up Colchester 1.1 0.7 5:31 5:12 7:52
Wed 18 Oct 2023 Essex SOS - Winter Orienteering 2023/24
Event 1/10 - Score89 Witham 		9.8 6.1 58:31 5:56 9:35
Sat 14 Oct 2023 MIHHH - Hashing Boxted 9.1 5.6 53:13 5:51 9:30
Thu 12 Oct 2023 GBRC - Interval Training
5x 120sec effort with 60sec recovery
4x 150sec effort with 90sec recovery Northern Gateway 		6.2 3.9 30:52 4:57 7:54
Thu 12 Oct 2023 Warm up Colchester 1.4 0.9 9:42 7:03 10:46
Tue 10 Oct 2023 Easy Run Colchester 10 6.2 53:35 5:20 8:38
Sun 8 Oct 2023 Capel Cheetahs - Capel 5 Mile Capel St Mary 8 5 39:33 4:54 7:54
Sat 7 Oct 2023 Highwoods parkrun #171 Highwoods 5 3.1 24:01 4:48 7:44
Thu 5 Oct 2023 GBRC - Interval Training
4x 120sec effort with 90sec recovery
4x 150sec effort with 120sec recovery Northern Gateway 		7.2 4.5 34:58 4:50 7:46
Thu 5 Oct 2023 Warm up Colchester 0.8 0.5 4:57 5:51 9:54
Thu 5 Oct 2023 Warm up Colchester 0.8 0.5 4:57 5:51 9:54
Sat 30 Sep 2023 MIHHH - Hashing Great Tey 8 5 53:06 6:37 10:37
Sat 30 Sep 2023 Highwoods parkrun #170 Highwoods 5 3.1 26:41 5:20 8:36
Fri 29 Sep 2023 Craig's Events - 600m Knockout Challenge Northern Gateway, Colchester 5.6 3.5 34:49 6:14 9:56
Thu 28 Sep 2023 Cool down Colchester 1.8 1.1 9:01 4:55 8:11
Thu 28 Sep 2023 GBRC - Baseline Training Session
3x 800m with 2min recovery Northern Gateway 		2.8 1.8 18:04 6:23 10:02
Thu 28 Sep 2023 Warm up Colchester 2.1 1.3 11:02 5:21 8:29
Sun 24 Sep 2023 Boxted Runners - Langham 10k Langham 10 6.2 49:26 4:56 7:58
Sat 23 Sep 2023 Highwoods parkrun #169 Highwoods 5 3.1 26:02 5:12 8:23
Thu 21 Sep 2023 GBRC - Speed Training Northern Gateway 4.2 2.6 26:00 6:12 10:00
Thu 21 Sep 2023 Warm up Colchester 0.8 0.5 4:28 5:16 8:56
Wed 20 Sep 2023 Morning Run Colchester 5 3.1 23:07 4:37 7:27
Sat 16 Sep 2023 Morning Run Colchester 2.1 1.3 11:32 5:27 8:52
Sat 16 Sep 2023 Highwoods parkrun #168 Highwoods 5 3.1 24:38 4:55 7:56
Sat 16 Sep 2023 Morning Run Colchester 2.1 1.3 9:43 4:43 7:28
Mon 11 Sep 2023 Evening Run Colchester 6.1 3.8 31:53 5:15 8:23
Wed 6 Sep 2023 St Helens Isle of Wight 6 3.7 30:16 5:02 8:10
Thu 31 Aug 2023 Morning Run Colchester 6.1 3.8 29:13 4:49 7:41
Mon 21 Aug 2023 MIHHH - Hashing St Johns 8.8 5.5 54:50 6:13 9:58
Mon 21 Aug 2023 Evening Run Colchester 2.6 1.6 12:52 5:01 8:02
Sun 20 Aug 2023 Hospital Loop Colchester 7 4.4 34:56 4:58 7:56
Fri 11 Aug 2023 Lunch Run Sandbach 8 5 41:14 5:08 8:14
Mon 31 Jul 2023 MIHHH - Hashing Chappel 9.2 5.7 57:29 6:16 10:05
Sat 29 Jul 2023 Highwoods parkrun #161 Highwoods 5 3.1 24:45 4:57 7:59
Wed 26 Jul 2023 Essex SOS - Summer Orienteering 2023
Event 8/8 - Score56 Galleywood, Chelmsford 		8.8 5.4 48:44 5:34 9:01
Mon 24 Jul 2023 MIHHH - Hashing Colchester 9.1 5.6 52:25 5:46 9:21
Mon 24 Jul 2023 Evening Run Colchester 5.4 3.4 28:01 5:09 8:14
Sat 22 Jul 2023 Colchester Castle parkrun #466
Kings Meadow Colchester Castle, Colchester 		5 3.1 24:28 4:53 7:53
Wed 12 Jul 2023 HAVOC - Summer Orienteering 2023
Event 7/8 - Score59 Chafford Hundred 		12.1 7.5 1:12:43 6:00 9:41
Mon 10 Jul 2023 MIHHH - Hashing Fordham 7.5 4.7 49:29 6:36 10:31
Wed 28 Jun 2023 Essex SOS - Summer Orienteering 2023
Event 6/8 - Score72 Stanway, Colchester 		8.3 5.2 41:36 5:00 8:00
Mon 26 Jun 2023 MIHHH - Hashing Tollesbury 9 5.6 55:14 6:07 9:51
Sat 17 Jun 2023 Markshall Estate parkrun #78 Markshall Estate 5 3.1 23:08 4:37 7:27
Wed 14 Jun 2023 HAVOC - Summer Orienteering 2023
Event 5/8 - Score67 Leigh-on-Sea, Southend-on-Sea 		12.7 7.9 1:13:10 5:46 9:15
Sat 3 Jun 2023 Highwoods parkrun #153 Highwoods 5 3.1 23:47 4:45 7:40
Wed 31 May 2023 Essex SOS - Summer Orienteering 2023
Event 4/8 - Score74 Witham 		8.7 5.4 44:18 5:06 8:12
Thu 25 May 2023 HAVOC - Summer Orienteering 2023
Event 3/8 - Score58 Doddinghurst, Brentwood 		10.2 6.3 56:56 5:36 9:02
Mon 22 May 2023 MIHHH - Hashing Highwoods 5.9 3.7 37:53 6:25 10:14
Mon 22 May 2023 Evening Run Colchester 1.4 0.9 7:02 5:05 7:48
Sun 21 May 2023 Colchester Half Marathon Colchester 21.1 13.1 1:59:35 5:40 9:07
Mon 15 May 2023 MIHHH - Hashing Dedham 10 6.2 58:17 5:49 9:24
Wed 10 May 2023 Essex SOS - Summer Orienteering 2023
Event 2/8 - Score72 Admirals & Central Park, Chelmsford 		7.2 4.5 43:42 6:02 9:42
Mon 8 May 2023 MIHHH - Hashing Earls Colne 10 6.2 58:46 5:51 9:28
Sat 6 May 2023 Highwoods parkrun #149 Highwoods 5 3.1 24:54 4:58 8:01
Sat 6 May 2023 Morning Run Colchester 1.8 1.1 9:39 5:25 8:46
Mon 1 May 2023 MIHHH - Hashing Colchester 10.1 6.2 56:53 5:39 9:10
Sun 30 Apr 2023 Craig's Events - Run Layer 5 Layer de la Haye 8 5 40:51 5:04 8:10
Fri 28 Apr 2023 Garmin Coach Training - Long Run Colchester 15.9 9.9 1:29:30 5:38 9:02
Wed 26 Apr 2023 HAVOC - Summer Orienteering 2023
Event 1/8 - Score77 Basildon 		9.6 6 51:39 5:22 8:36
Mon 24 Apr 2023 MIHHH - Hashing Wormingford 8.7 5.4 49:48 5:43 9:13
Sat 22 Apr 2023 Rendlesham Forest parkrun #62 Rendlesham Forest 5 3.1 23:52 4:46 7:41
Wed 19 Apr 2023 Garmin Coach Training - Goal Pace Repeats
Goal: 4.30-4.45min/km Colchester 		8.8 5.5 49:42 5:39 9:02
Mon 17 Apr 2023 MIHHH - Hashing Old Heath 7.2 4.5 42:21 5:51 9:24
Sat 15 Apr 2023 Colchester Castle parkrun #454
Kings Meadow Colchester Castle, Colchester 		5 3.1 25:06 5:01 8:05
Mon 10 Apr 2023 Lunch Run Middlewich 6.4 4 36:11 5:36 9:02
Mon 10 Apr 2023 Garmin Coach Training - Goal Pace Repeats
Goal: 4.30-4.45min/km Middlewich 		8.6 5.4 50:11 5:49 9:17
Fri 7 Apr 2023 Garmin Coach Training - Long Easy Run Sandbach 13.1 8.2 1:09:06 5:15 8:25
Wed 5 Apr 2023 Evening Run Sandbach 8.4 5.2 41:15 4:56 7:55
Sat 1 Apr 2023 MIHHH - Hashing East Bergholt 8 5 49:22 6:10 9:52
Thu 30 Mar 2023 Garmin Coach Training - Long Easy Run Colchester 15 9.3 1:21:28 5:25 8:45
Sat 25 Mar 2023 Mersea Island parkrun #251
Winter route Mersea Island 		5 3.1 24:17 4:51 7:50
Fri 24 Mar 2023 Garmin Coach Training - Hill Repeats Colchester 4.5 2.8 26:42 5:54 9:32
Wed 22 Mar 2023 Garmin Coach Training - Goal Pace Repeats
Goal: 4.30-4.45min/km Colchester 		8.8 5.5 49:32 5:37 9:00
Sun 19 Mar 2023 Hare & Tortoise - Brightlingsea Challenge Brightlingsea 10 6.2 57:02 5:42 9:11
Sat 18 Mar 2023 Alton Water parkrun #72
Muddy Alton Water 		5 3.1 25:24 5:04 8:11
Wed 15 Mar 2023 Cool down Colchester 1.7 1.1 8:32 4:53 7:45
Wed 15 Mar 2023 Garmin Coach Training - Goal Pace Repeats
Goal: 4.30-4.45min/km Colchester 		7.7 4.8 43:28 5:37 9:03
Sat 4 Mar 2023 MIHHH - Hashing Blackheath 10.1 6.3 1:02:26 6:09 9:54
Sat 4 Mar 2023 Highwoods parkrun #140
Winter route Highwoods 		5 3.1 25:00 5:00 8:03
Wed 1 Mar 2023 HAVOC - Winter Orienteering 2022/23
Event 10/10 - Score75 Shenfield, Brentwood 		9.2 5.7 49:02 5:18 8:36
Sat 25 Feb 2023 Northwich parkrun #185 Northwich 5 3.1 23:46 4:45 7:40
Fri 24 Feb 2023 Garmin Coach Training - Long Easy Run Colchester 10 6.2 52:18 5:12 8:26
Sat 18 Feb 2023 MIHHH - Hashing Brightlingsea 8.6 5.3 48:49 5:40 9:12
Wed 15 Feb 2023 Essex SOS - Winter Orienteering 2022/23
Event 9/10 - Score82 Springfield, Chelmsford 		10.1 6.3 58:56 5:50 9:21
Sat 11 Feb 2023 MIHHH - Hashing Polstead 8.2 5.1 47:52 5:51 9:23
Mon 6 Feb 2023 Morning Run Colchester 5 3.1 24:59 4:59 8:03
Sat 4 Feb 2023 MIHHH - Hashing Tollesbury 8.9 5.5 52:40 5:55 9:34
Sat 4 Feb 2023 Highwoods parkrun #136
Winter route Highwoods 		5 3.1 24:34 4:54 7:55
Wed 1 Feb 2023 HAVOC - Winter Orienteering 2022/23
Event 8/10 - Score81 Brentwood 		9.6 6 56:47 5:55 9:27
Wed 18 Jan 2023 Essex SOS - Winter Orienteering 2022/23
Event 7/10 - Score71 Colchester 		10.5 6.5 1:03:10 6:00 9:43
Wed 18 Jan 2023 Evening Run Colchester 3 1.9 15:52 5:16 8:21
Sat 14 Jan 2023 MIHHH - Hashing Copford 6.9 4.3 44:23 6:24 10:19
Sat 14 Jan 2023 Highwoods parkrun #133
Winter route Highwoods 		5 3.1 26:11 5:14 8:26
Wed 11 Jan 2023 Essex SOS - Winter Orienteering 2022/23
Event 6/10 - Score65 Bocking, Braintree 		10.6 6.6 1:03:24 5:59 9:36
Wed 4 Jan 2023 HAVOC - Winter Orienteering 2022/23
Event 5/10 - Score77 Brentwood 		8 5 45:45 5:43 9:09
Sat 31 Dec 2022 Highwoods parkrun #130
Winter route Highwoods 		5 3.1 27:41 5:32 8:55
Sat 31 Dec 2022 Morning Run Colchester 2 1.2 10:18 5:08 8:35
Sat 10 Dec 2022 MIHHH - Hashing University of Essex 8.3 5.2 49:23 5:56 9:29
Thu 8 Dec 2022 GBRC - Training
4x 150sec effort with 60sec recovery
4x 180sec effort with 90sec recovery Northern Gateway 		7 4.4 33:22 4:45 7:34
Thu 8 Dec 2022 Warm up Colchester 2.3 1.4 11:35 5:06 8:16
Wed 7 Dec 2022 HAVOC - Winter Orienteering 2022/23
Event 4/10 - Score66 Basildon 		10.1 6.3 56:09 5:32 8:54
Sun 4 Dec 2022 Christmas Light Run Colchester 12 7.5 1:03:04 5:15 8:24
Thu 1 Dec 2022 GBRC - Training
4x 150sec effort with 90sec recovery
3x 180sec effort with 120sec recovery Northern Gateway 		7.1 4.4 32:41 4:36 7:25
Thu 1 Dec 2022 Warm up Colchester 0.8 0.5 5:02 6:04 10:04
Wed 16 Nov 2022 Essex SOS - Winter Orienteering 2022/23
Event 3/10 - Score76 Rayleigh 		9.6 6 1:04:51 6:45 10:48
Tue 15 Nov 2022 Morning Run
Goat hunting Colchester 		6.5 4.1 34:32 5:17 8:25
Sat 12 Nov 2022 Highwoods parkrun #124
Winter route Highwoods 		5 3.1 26:25 5:17 8:31
Sat 5 Nov 2022 Highwoods parkrun #123
Winter route Highwoods 		5 3.1 24:52 4:58 8:01
Sun 30 Oct 2022 Essex SOS - Regional Orienteering
Blue course Hylands Park, Chelmsford 		10.3 6.4 1:14:06 7:12 11:34
Thu 27 Oct 2022 GBRC - Interval Training
5x 30sec effort with 30sec recovery
5x 60sec effort with 60sec recovery
5x 90sec effort with 90sec recovery Northern Gateway 		6.6 4.1 30:52 4:40 7:31
Tue 25 Oct 2022 GBRC - Trick or Treat Hill Training Balkerne Hill 7 4.4 39:47 5:40 9:02
Tue 25 Oct 2022 Warm up Colchester 1.6 1 9:51 6:00 9:51
Sat 22 Oct 2022 Highwoods parkrun #121 Highwoods 5 3.1 25:41 5:08 8:17
Thu 20 Oct 2022 GBRC - Training
60mins of 7s Northern Gateway 		12.4 7.7 0:00 4:50 7:47
Sat 15 Oct 2022 Northwich parkrun #167 Northwich 5 3.1 23:43 4:44 7:39
Sat 8 Oct 2022 MIHHH - Hashing Gosbecks 4.8 3 31:09 6:32 10:23
Tue 4 Oct 2022 GBRC - Hill Training Balkerne Hill & North Hill 6.2 3.9 35:02 5:38 8:58
Sun 25 Sep 2022 Hare & Tortoise - Roman River Trails Layer Marney, Colchester 10 6.2 53:05 5:18 8:33
Thu 22 Sep 2022 Morning Run Highwoods 6 3.7 30:47 5:07 8:19
Sun 18 Sep 2022 Hare & Tortoise - The Mayor's Big Run University of Essex, Colchester 10 6.2 49:57 4:59 8:03
Thu 15 Sep 2022 GBRC - Interval Training
12x 30sec effort with 30sec recovery
9x 60sec effort with 60sec recovery Northern Gateway 		6.3 3.9 29:05 4:35 7:27
Thu 15 Sep 2022 Warm up Colchester 0.5 0.3 2:58 5:42 9:53
Sat 3 Sep 2022 Highwoods parkrun #114 Highwoods 5 3.1 24:48 4:57 8:00
Sat 3 Sep 2022 Morning Run Colchester 2 1.2 10:36 5:16 8:50
Thu 1 Sep 2022 GBRC - Speed Training
8x 400m effort with 1min recovery
10x 200m effort with 30sec recovery Westlands Country Park 		6.9 4.3 43:51 6:22 10:11
Mon 29 Aug 2022 MIHHH - Hashing Colchester 9.7 6.1 56:23 5:47 9:14
Mon 29 Aug 2022 Afternoon Run Colchester 3.7 2.3 18:00 4:50 7:49
Sat 27 Aug 2022 Colchester Castle parkrun #422
Orange route Colchester Castle, Colchester 		5 3.1 24:24 4:52 7:52
Sat 27 Aug 2022 Morning Run Colchester 5 3.1 24:57 5:02 8:02
Thu 25 Aug 2022 GBRC - Speed Training Northern Gateway 5.4 3.4 26:25 4:52 7:46
Thu 25 Aug 2022 Warm up Colchester 1.1 0.7 6:21 5:33 9:04
Mon 22 Aug 2022 MIHHH - Hashing Wormingford 8.6 5.3 54:38 6:21 10:18
Mon 15 Aug 2022 MIHHH - Hashing Maldon 8.2 5.1 52:19 6:23 10:15
Sat 6 Aug 2022 Highwoods parkrun #110 Highwoods 5 3.1 26:01 5:12 8:23
Sat 16 Jul 2022 Highwoods parkrun #107 Highwoods 5 3.1 24:28 4:53 7:53
Sat 9 Jul 2022 Markshall Estate parkrun #33 Markshall Estate 5 3.1 22:59 4:35 7:24
Thu 7 Jul 2022 HAVOC - Summer Orienteering 2022
Event 6/8 - Score92 Billericay 		11.4 7.1 1:02:41 5:29 8:49
Mon 4 Jul 2022 MIHHH - Hashing Colchester 10 6.2 55:36 5:32 8:58
Tue 28 Jun 2022 GBRC - Trail Runs
Summer 2022 Shrub End, Colchester 		11.5 7.1 1:13:45 6:24 10:23
Mon 27 Jun 2022 MIHHH - Hashing Fordham 8.6 5.3 48:44 5:41 9:11
Sun 26 Jun 2022 Fraser's Charity Run Colchester 9.7 6 1:02:44 6:29 10:27
Thu 23 Jun 2022 Essex SOS - Summer Orienteering 2022
Event 5/8 - Score66 Chelmer Valley, Chelmsford 		8.1 5 44:20 5:27 8:52
Mon 20 Jun 2022 MIHHH - Hashing Colchester 7.5 4.7 47:52 6:22 10:11
Sun 19 Jun 2022 Control Collection Highwoods 2.8 1.8 18:49 6:40 10:27
Sun 19 Jun 2022 Essex SOS - Regional Orienteering
Blue course Highwoods, Colchester 		12 7.5 1:24:59 7:04 11:19
Thu 16 Jun 2022 GBRC - Interval Training
5x 30sec effort with 30sec recovery
5x 60sec effort with 60sec recovery
5x 90sec effort with 90sec recovery Northern Gateway 		6.5 4 29:38 4:35 7:24
Thu 16 Jun 2022 Warm up Colchester 0.6 0.3 3:08 5:38 10:26
Mon 13 Jun 2022 MIHHH - Hashing Highwoods 12.5 7.8 1:11:34 5:43 9:10
Sun 12 Jun 2022 Boxted Runners - Boxted 10k Boxted 10 6.2 52:09 5:12 8:24
Sat 11 Jun 2022 Markshall Estate parkrun #29 Markshall Estate 5 3.1 24:04 4:48 7:45
Thu 9 Jun 2022 HAVOC - Summer Orienteering 2022
Event 4/8 - Score60 Langdon Hills, Basildon 		11.2 6.9 1:10:09 6:17 10:10
Mon 6 Jun 2022 MIHHH - Hashing West Bergholt 8.6 5.4 51:09 5:56 9:28
Mon 30 May 2022 MIHHH - Hashing Boxted 8.5 5.3 53:12 6:15 10:02
Sat 28 May 2022 Highwoods parkrun #100 Highwoods 5 3.1 24:41 4:56 7:57
Sun 22 May 2022 Colchester Half Marathon Colchester 21.1 13.1 1:58:51 5:37 9:04
Sat 21 May 2022 Highwoods parkrun #99 Highwoods 5 3.1 26:47 5:21 8:38
Sun 15 May 2022 Essex SOS - Regional Urban Orienteering
Course 1 Colchester 		13.4 8.3 1:23:00 6:12 10:00
Thu 12 May 2022 HAVOC - Summer Orienteering 2022
Event 2/8 - Score72 Bentley, Brentwood 		11.2 7 1:03:25 5:39 9:03
Mon 9 May 2022 MIHHH - Hashing Pebmarsh 9 5.6 54:32 6:02 9:44
Sat 7 May 2022 Markshall Estate parkrun #24 Markshall Estate 5 3.1 23:25 4:41 7:33
Thu 5 May 2022 GBRC - Paired Interval Training Highwoods 5.7 3.5 32:17 5:39 9:13
Thu 5 May 2022 Warm up Colchester 2.1 1.3 10:31 5:05 8:05
Mon 2 May 2022 MIHHH - Hashing Stoke-by-Nayland 10.2 6.4 59:23 5:48 9:16
Sat 30 Apr 2022 Morning Run Colchester 2.5 1.6 12:36 5:02 7:52
Sat 30 Apr 2022 Highwoods parkrun #96 Highwoods 5 3.1 25:35 5:07 8:15
Sat 30 Apr 2022 Morning Run Colchester 2 1.2 10:08 5:02 8:26
Tue 26 Apr 2022 Essex SOS - Summer Orienteering 2022
Event 1/8 - Score65 Braintree 		9.4 5.9 56:20 5:58 9:32
Sun 24 Apr 2022 Craig's Events - Run Layer 5 Layer de la Haye 8 5 42:19 5:15 8:27
Sat 23 Apr 2022 Highwoods parkrun #95 Highwoods 5 3.1 25:58 5:11 8:22
Thu 21 Apr 2022 GBRC - Training
6x 30sec effort with 30sec recovery
6x 45sec effort with 45sec recovery
6x 60sec effort with 60sec recovery
6x 75sec effort with 75sec recovery Northern Gateway 		10.5 6.5 51:38 4:54 7:56
Wed 13 Apr 2022 Hospital Loop Colchester 7 4.4 34:53 4:58 7:55
Sun 10 Apr 2022 Colchester Harriers - Essex Road Relays Northern Gateway, Colchester 4.8 3 21:45 4:30 7:15
Sun 10 Apr 2022 Lunch Run Colchester 2.3 1.4 12:21 5:21 8:49
Sat 9 Apr 2022 MIHHH - Hashing Thorrington 10.5 6.5 1:08:04 6:27 10:28
Thu 7 Apr 2022 GBRC - Interval Training
4x 50m drill
50m effort with 50m recovery
100m effort with 100m recovery
150m effort with 150m recovery
200m effort with 200m recovery Northern Gateway 		5.6 3.5 30:09 5:21 8:36
Thu 7 Apr 2022 Warm up Colchester 1.6 1 9:54 6:01 9:54
Sun 3 Apr 2022 Harwich Runners - Harwich Half Marathon Harwich 21.1 13.1 1:55:30 5:28 8:49
Sat 26 Mar 2022 Northwich parkrun #139 Northwich 5 3.1 24:10 4:50 7:47
Thu 24 Mar 2022 Cool down Colchester 0.6 0.4 3:04 5:08 7:40
Thu 24 Mar 2022 GBRC - Interval Training Northern Gateway 6.2 3.9 30:05 4:50 7:42
Thu 24 Mar 2022 Warm up Colchester 0.7 0.4 4:06 6:12 10:15
Sun 20 Mar 2022 Nice Work - Hadleigh 10k Hadleigh 10 6.2 1:01:03 6:06 9:50
Thu 17 Mar 2022 GBRC - Training
60mins of 7s Northern Gateway 		12.2 7.6 1:00:02 4:55 7:53
Mon 14 Mar 2022 GBRC - Kenyan Hill Training
3x 10min with 2min recovery Balkerne Hill 		5.3 3.3 34:27 6:27 10:26
Mon 14 Mar 2022 Warm up Colchester 1.7 1 10:13 6:07 10:13
Thu 3 Mar 2022 GBRC - Training
4x 2min effort with 2min rest
3x 2.5min effort with 2.5min rest Northern Gateway 		7.2 4.5 34:02 4:43 7:33
Thu 3 Mar 2022 Warm up Colchester 1.3 0.8 10:17 8:10 12:51
Tue 1 Mar 2022 HAVOC - Winter Orienteering 2021/22
Event 8/8 - Score71 Langdon Hills, Basildon 		9.2 5.7 1:00:42 6:37 10:38
Sat 26 Feb 2022 Afternoon Run Colchester 4 2.5 24:23 6:04 9:45
Sat 26 Feb 2022 MIHHH - Hashing Colchester 8.5 5.3 52:53 6:11 9:58
Sat 26 Feb 2022 Morning Run Colchester 4.5 2.8 23:31 5:10 8:23
Sat 26 Feb 2022 Highwoods parkrun #87
Winter route Highwoods 		5 3.1 24:45 4:57 7:59
Thu 24 Feb 2022 GBRC - Training Northern Gateway 4.6 2.9 25:40 5:35 8:51
Thu 24 Feb 2022 Warm up Colchester 0.9 0.5 4:55 5:43 9:50
Sun 20 Feb 2022 Hadleigh Hares - Hadleigh XC
NESS XC Series 2021/22 Hadleigh 		8 5 44:25 5:31 8:53
Thu 17 Feb 2022 GBRC - Interval Training
5x 90sec effort with 90sec recovery
4x 2min effort with 2min recovery Northern Gateway 		7.2 4.5 33:18 4:37 7:24
Thu 17 Feb 2022 Warm up Colchester 1.6 1 10:08 6:15 10:08
Tue 15 Feb 2022 Essex SOS - Winter Orienteering 2021/22
Event 7/8 - Score53 South Woodham Ferrers 		9.2 5.7 1:01:51 6:43 10:51
Sat 12 Feb 2022 MIHHH - Hashing Langham 8.7 5.4 59:17 6:50 10:58
Thu 10 Feb 2022 GBRC - Interval Training
7x 60sec effort with 60sec recovery
6x 90sec effort with 90sec recovery Northern Gateway 		7.4 4.6 35:08 4:43 7:38
Thu 10 Feb 2022 Warm up Colchester 0.8 0.5 5:29 6:51 10:58
Wed 9 Feb 2022 Afternoon Run
Easy run after giving blood on Monday Colchester 		9 5.6 51:03 5:39 9:06
Fri 4 Feb 2022 Run with James Alton Water 12 7.4 1:26:31 7:14 11:41
Thu 3 Feb 2022 Cool down Colchester 0.8 0.5 4:42 5:33 9:24
Thu 3 Feb 2022 GBRC - Cooper Test
Maximum distance in 12min Northern Gateway 		2.9 1.8 12:01 4:05 6:40
Thu 3 Feb 2022 Warm up Colchester 3 1.9 15:11 5:04 7:59
Thu 27 Jan 2022 Hospital Loop Colchester 7 4.4 35:43 5:05 8:07
Mon 24 Jan 2022 GBRC - Kenyan Hill Training
2x 15min with 2min recovery Balkerne Hill 		6.5 4 34:34 5:19 8:38
Sat 22 Jan 2022 Highwoods parkrun #83
Winter route Highwoods 		5 3.1 24:18 4:51 7:50
Thu 20 Jan 2022 GBRC - Pyramid Training Northern Gateway 12.1 7.5 57:02 4:43 7:36
Sat 15 Jan 2022 MIHHH - Hashing Eight Ash Green 7.7 4.8 56:50 7:24 11:50
Sat 15 Jan 2022 Colchester Castle parkrun #391
Kings Meadow Colchester Castle, Colchester 		5 3.1 24:15 4:51 7:49
Thu 13 Jan 2022 GBRC - Interval Training Northern Gateway 6.8 4.2 32:39 4:49 7:46
Thu 13 Jan 2022 Warm up Colchester 0.6 0.4 3:20 5:43 8:20
Mon 10 Jan 2022 GBRC - Hill Training
30min effort up with rest down Balkerne Hill & North Hill 		7.1 4.4 40:35 5:45 9:13
Sat 8 Jan 2022 Highwoods parkrun #81
Winter route Highwoods 		5 3.1 24:42 4:56 7:58
Mon 27 Dec 2021 Severalls Loop Colchester 5 3.1 25:35 5:06 8:15
Sat 25 Dec 2021 Highwoods parkrun #79
Winter route Highwoods 		5 3.1 25:12 5:02 8:07
Sat 18 Dec 2021 Highwoods parkrun #78
Winter route Highwoods 		5 3.1 25:56 5:11 8:21
Thu 16 Dec 2021 GBRC - Interval Training Northern Gateway 6.9 4.3 33:53 4:54 7:52
Sun 12 Dec 2021 GBRC - Hilly Fields XC
NESS XC Series 2021/22 Hilly Fields, Colchester 		8 5 42:01 5:13 8:24
Sat 11 Dec 2021 MIHHH - Hashing Copford 8.1 5 54:22 6:45 10:52
Sat 11 Dec 2021 Highwoods parkrun #77
Winter route Highwoods 		5 3.1 25:42 5:08 8:17
Sat 4 Dec 2021 Highwoods parkrun #76 Highwoods 5 3.1 24:54 4:58 8:01
Tue 30 Nov 2021 Essex SOS - Winter Orienteering 2021/22
Event 3/8 - Score64 Greenstead, Colchester 		6.5 4.1 43:42 6:41 10:39
Mon 15 Nov 2021 GBRC - Hill Training
30min effort up with rest down Balkerne Hill & North Hill 		7.1 4.4 36:55 5:12 8:23
Sat 13 Nov 2021 MIHHH - Hashing Polstead 8.2 5.1 52:13 6:20 10:14
Sat 13 Nov 2021 Highwoods parkrun #73 Highwoods 5 3.1 25:28 5:05 8:12
Thu 11 Nov 2021 GBRC - Yassos 750m Training
5x 750m in 3min 10sec with same time recovery Northern Gateway 		4.4 2.7 32:42 7:24 12:06
Sun 7 Nov 2021 Springfield Striders - Writtle XC
NESS XC Series 2021/22 Writtle 		8 5 45:25 5:38 9:05
Sat 6 Nov 2021 MIHHH - Hashing Stanway 9 5.6 54:05 6:00 9:39
Sat 6 Nov 2021 Highwoods parkrun #72 Highwoods 5 3.1 24:06 4:49 7:46
Wed 3 Nov 2021 Essex SOS - Winter Orienteering 2021/22
Event 1/8 - Score62 Melbourne, Chelmsford 		10.6 6.6 1:05:20 6:08 9:53
Mon 1 Nov 2021 GBRC - Hill Training
15min clockwise, 2min recovery, 15min anti-clockwise Balkerne Horseshoe 		6.2 3.8 34:04 5:30 8:57
Sat 30 Oct 2021 MIHHH - Hashing Old Heath 8.7 5.4 54:17 6:14 10:03
Sat 30 Oct 2021 Highwoods parkrun #71 Highwoods 5 3.1 24:51 4:58 8:00
Thu 28 Oct 2021 GBRC - Interval Training Northern Gateway 7.2 4.5 34:05 4:43 7:34
Sun 24 Oct 2021 GBRC - Interval Training
5x 200m with 30sec recovery
4 sets with 3min recovery Great Bentley 		4 2.5 15:45 3:58 6:18
Sat 23 Oct 2021 MIHHH - Hashing Stratford St Mary 10 6.2 1:00:16 6:01 9:43
Thu 21 Oct 2021 GBRC - Interval Training Northern Gateway 5.9 3.7 29:14 4:57 7:54
Mon 18 Oct 2021 GBRC - Kenyan Hill Training
2x 15min with 2min recovery Balkerne Hill 		7.1 4.4 39:44 5:36 9:01
Sat 16 Oct 2021 MIHHH - Hashing Suffolk 8.2 5.1 54:26 6:37 10:40
Sat 16 Oct 2021 Highwoods parkrun #69 Highwoods 5 3.1 25:03 5:00 8:04
Sun 10 Oct 2021 Hare & Tortoise - Roman River Trails Layer Marney, Colchester 10 6.2 57:25 5:44 9:15
Sat 9 Oct 2021 MIHHH - Hashing Colchester 8.2 5.1 49:29 6:00 9:42
Sat 2 Oct 2021 MIHHH - Hashing Hilly Fields 8.3 5.2 57:23 6:54 11:02
Sat 2 Oct 2021 Highwoods parkrun #67 Highwoods 5 3.1 26:04 5:12 8:24
Tue 28 Sep 2021 Morning Run Colchester 5 3.1 26:34 5:18 8:34
Sat 11 Sep 2021 MIHHH - Hashing Witham 8.3 5.2 57:11 6:53 10:59
Sat 11 Sep 2021 Highwoods parkrun #64 Highwoods 5 3.1 26:26 5:17 8:31
Mon 23 Aug 2021 MIHHH - Hashing Friday Wood 7.4 4.6 52:42 7:04 11:27
Sat 21 Aug 2021 Highwoods parkrun #61 Highwoods 5 3.1 25:35 5:07 8:15
Tue 17 Aug 2021 HAVOC - Autumn Orienteering 2021
Event 1/4 - Score55 West Hanningfield 		7.1 4.4 49:07 6:53 11:09
Mon 16 Aug 2021 MIHHH - Hashing Mile End 9.2 5.7 56:34 6:09 9:55
Sat 14 Aug 2021 Highwoods parkrun #60 Highwoods 5 3.1 24:36 4:55 7:56
Thu 12 Aug 2021 Hospital Loop Colchester 7 4.3 34:10 4:52 7:56
Mon 9 Aug 2021 MIHHH - Hashing Tollesbury 8.7 5.4 55:00 6:18 10:11
Sat 7 Aug 2021 Highwoods parkrun #59 Highwoods 5 3.1 25:44 5:08 8:18
Mon 2 Aug 2021 MIHHH - Hashing Colchester 9.4 5.8 51:21 5:28 8:51
Sat 31 Jul 2021 Highwoods parkrun #58 Highwoods 5 3.1 25:22 5:04 8:10
Mon 26 Jul 2021 MIHHH - Hashing Layer Breton 8.8 5.5 52:59 6:01 9:38
Sat 24 Jul 2021 Highwoods parkrun #57 Highwoods 5 3.1 24:54 4:58 8:01
Mon 19 Jul 2021 MIHHH - Hashing Highwoods 9.8 6.1 59:27 6:04 9:44
Tue 13 Jul 2021 HAVOC - Summer Orienteering 2021
Event 8/8 - Score63 Stanford-le-Hope 		8.5 5.3 49:35 5:49 9:21
Mon 12 Jul 2021 MIHHH - Hashing Copford 8.4 5.2 1:04:08 7:36 12:20
Sun 11 Jul 2021 Highwoods Boundary Colchester 10 6.2 59:41 5:57 9:37
Wed 30 Jun 2021 Essex SOS - Summer Orienteering 2021
Event 7/8 - Score66 Hedingham 		9 5.6 53:26 5:58 9:32
Mon 28 Jun 2021 MIHHH - Hashing Layer-de-la-Haye 8.9 5.5 1:02:27 7:01 11:21
Sun 27 Jun 2021 Garmin Coach Training - Speed Repeats Colchester 10.1 6.3 56:27 5:34 8:57
Mon 21 Jun 2021 MIHHH - Hashing Maldon 8.1 5 52:48 6:30 10:33
Mon 21 Jun 2021 Garmin Coach Training - Drill Workout Colchester 6.1 3.8 30:51 5:02 8:07
Tue 15 Jun 2021 HAVOC - Summer Orienteering 2021
Event 6/8 - Score71 Billericay 		9 5.6 52:21 5:48 9:20
Mon 14 Jun 2021 MIHHH - Hashing Bures 10.1 6.3 1:05:30 6:29 10:23
Sun 13 Jun 2021 Garmin Coach Training - Drill Workout Colchester 5.7 3.5 31:15 5:29 8:55
Mon 7 Jun 2021 MIHHH - Hashing Langenhoe 11.5 7.1 1:10:45 6:09 9:57
Wed 2 Jun 2021 Garmin Coach Training - Drill Workout Colchester 6 3.8 31:38 5:13 8:19
Mon 31 May 2021 Hospital Loop Colchester 7 4.4 35:31 5:04 8:04
Sat 22 May 2021 Lunch Run Colchester 2 1.2 10:03 5:00 8:22
Sat 22 May 2021 Highwoods parkrun with Core Team Highwoods 5 3.1 34:39 6:55 11:10
Sat 22 May 2021 Morning Run Colchester 2 1.2 9:37 4:47 8:00
Fri 14 May 2021 Morning Run Colchester 10.1 6.3 53:12 5:15 8:26
Thu 13 May 2021 Garmin Coach Training - Drill Workout Colchester 5.9 3.7 29:14 4:55 7:54
Mon 10 May 2021 MIHHH - Hashing Old Heath 7.4 4.6 49:34 6:41 10:46
Sat 8 May 2021 Garmin Coach Training - Drill Workout Colchester 6 3.8 34:15 5:40 9:00
Tue 4 May 2021 Essex SOS - Summer Orienteering 2021
Event 3/8 - Score66 Haybridge, Maldon 		9.1 5.6 49:59 5:31 8:55
Mon 3 May 2021 MIHHH - Hashing Stanway 9.2 5.7 57:10 6:11 10:01
Fri 30 Apr 2021 Night Run Colchester 10 6.2 56:45 5:39 9:09
Wed 28 Apr 2021 Evening Run Highwoods 2 1.3 11:21 5:38 8:43
Wed 28 Apr 2021 Garmin Coach Training - Hill Repeats Colchester 5.1 3.2 32:18 6:19 10:05
Mon 26 Apr 2021 MIHHH - Hashing Stoke-by-Nayland 9.2 5.7 54:56 5:57 9:38
Sat 24 Apr 2021 (not)parkrun Colchester 5 3.1 23:47 4:45 7:40
Tue 20 Apr 2021 HAVOC - Summer Orienteering 2021
Event 2/8 - Score57 Brentwood 		9 5.6 54:15 6:02 9:41
Tue 13 Apr 2021 Garmin Coach Training - Hill Repeats Colchester 4.9 3.1 28:48 5:51 9:17
Mon 12 Apr 2021 Garmin Coach Training - Drill Workout Colchester 5 3.1 26:15 5:12 8:28
Sat 10 Apr 2021 MIHHH - Hashing
Assistant hare Bentley 		8.3 5.2 51:55 6:15 9:59
Wed 7 Apr 2021 Essex SOS - Summer Orienteering 2021
Event 1/8 - Score61 Chelmsford 		8.3 5.1 45:32 5:29 8:55
Sun 4 Apr 2021 Garmin Coach Training - Drill Workout Colchester 5.2 3.3 26:03 4:58 7:53
Sat 3 Apr 2021 MIHHH - Hashing Tiptree 8.4 5.2 54:44 6:30 10:31
Sun 28 Mar 2021 Garmin Coach Training - Run Walk Run Colchester 5.1 3.2 27:11 5:17 8:29
Sun 28 Mar 2021 (not)parkrun Colchester 5 3.1 23:12 4:38 7:29
Wed 24 Mar 2021 Run with James Felixstowe 13.4 8.3 1:24:01 6:17 10:07
Mon 22 Mar 2021 Evening Run Colchester 8 5 40:32 5:03 8:06
Mon 22 Mar 2021 Garmin Coach Training - Drill Workout Colchester 5.1 3.2 26:09 5:05 8:10
Sat 20 Mar 2021 Run with Jon East Bergholt 19.1 11.8 1:58:22 6:12 10:01
Thu 18 Mar 2021 Highwoods parkruns Highwoods 15 9.3 1:22:24 5:29 8:51
Tue 16 Mar 2021 Garmin Coach Training - Drill Workout Colchester 5 3.1 25:30 5:06 8:13
Sat 13 Mar 2021 Run with Jon Langham 14 8.7 1:25:07 6:04 9:47
Thu 11 Mar 2021 Garmin Coach Training - Drill Workout Colchester 5 3.1 25:36 5:06 8:15
Sat 6 Mar 2021 Run with Jon East Bergholt 13.8 8.6 1:17:31 5:37 9:00
Sat 6 Mar 2021 Garmin Coach Training - Benchmark Run Colchester 1.9 1.2 9:00 4:48 7:30
Tue 2 Mar 2021 Run with James Levington 17.6 10.9 2:38:35 9:00 14:32
Sat 27 Feb 2021 Run with Jon Flatford 14 8.7 1:25:22 6:05 9:48
Tue 23 Feb 2021 Run with James Alton Water 24 14.9 3:01:19 7:33 12:10
Sat 20 Feb 2021 Run with Jon Lawford 14 8.7 1:19:04 5:38 9:05
Wed 17 Feb 2021 Run with James Felixstowe 19 11.8 2:01:03 6:22 10:15
Sat 6 Feb 2021 Run with Jon Ardleigh 13.3 8.2 1:20:43 6:05 9:50
Sun 31 Jan 2021 Afternoon Run
Completed the Hare & Tortoise Lapland challenge! Colchester 		23 14.3 2:05:39 5:27 8:47
Sat 30 Jan 2021 Run with Jon Dedham 14.5 9 1:25:39 5:54 9:31
Fri 29 Jan 2021 Hospital Loop Colchester 7 4.4 36:00 5:08 8:10
Mon 25 Jan 2021 Night Run Colchester 15 9.3 1:15:17 5:00 8:05
Sat 23 Jan 2021 Run with Jon Manningtree 20 12.4 2:13:26 6:40 10:45
Fri 22 Jan 2021 Evening Run Colchester 9 5.6 44:59 4:59 8:01
Wed 20 Jan 2021 Hospital Loop x2 Colchester 14 8.7 1:09:58 4:59 8:02
Mon 18 Jan 2021 Hospital Loop Colchester 7 4.4 35:51 5:07 8:08
Sat 16 Jan 2021 Run with Jon Dedham 18 11.2 2:01:27 6:44 10:50
Wed 13 Jan 2021 Night Run Colchester 12 7.5 1:01:47 5:08 8:14
Mon 11 Jan 2021 Evening Run Colchester 11 6.8 56:46 5:09 8:20
Sat 9 Jan 2021 Night Run Colchester 10 6.2 53:08 5:18 8:34
Fri 8 Jan 2021 Run with James Felixstowe 12.5 7.8 1:13:07 5:49 9:22
Tue 5 Jan 2021 Hospital Loop Colchester 7 4.4 36:28 5:12 8:17
Fri 1 Jan 2021 Evening Run Colchester 12 7.5 1:03:20 5:16 8:26
Mon 28 Dec 2020 Lunch Run Colchester 8 5 47:13 5:53 9:26
Sat 19 Dec 2020 MIHHH - Hashing
Assistant hare Chelmondiston 		8.3 5.1 52:00 6:16 10:11
Thu 17 Dec 2020 (not)parkrun Colchester 5 3.1 23:55 4:46 7:42
Sat 12 Dec 2020 MIHHH - Hashing
Assistant hare Langham 		8.5 5.3 58:02 6:47 10:56
Fri 11 Dec 2020 Social Run with James Felixstowe 5 3.1 28:23 5:40 9:09
Fri 11 Dec 2020 (not)parkrun Felixstowe 5 3.1 23:12 4:37 7:29
Sun 6 Dec 2020 Hare & Tortoise - Reindeer Run
3 hour challenge trail run Layer Marney, Colchester 		21.4 13.3 2:29:24 6:58 11:13
Sat 5 Dec 2020 MIHHH - Hashing Layer Marney 8.1 5.1 50:10 6:09 9:50
Wed 2 Dec 2020 Colchester Quarter Marathon Colchester 12 7.5 1:02:28 5:12 8:19
Sat 28 Nov 2020 Hospital Loop x2 Colchester 14 8.7 1:15:00 5:21 8:37
Tue 24 Nov 2020 Highwoods Boundary Colchester 9 5.6 51:51 5:45 9:15
Fri 20 Nov 2020 Social Run with James Felixstowe 4 2.5 25:29 6:20 10:11
Fri 20 Nov 2020 (not)parkrun Felixstowe 5 3.1 23:13 4:38 7:29
Thu 19 Nov 2020 (not)parkrun Colchester 5 3.1 23:30 4:41 7:34
Fri 13 Nov 2020 Half Marathon with James Ipswich 22 13.7 2:26:10 6:38 10:40
Tue 10 Nov 2020 (not)parkrun Colchester 5 3.1 23:44 4:44 7:39
Sat 31 Oct 2020 MIHHH - Hashing Coggeshall 7.8 4.8 49:58 6:25 10:24
Fri 30 Oct 2020 Great Run Local with James Alton Water 5 3.1 29:44 5:56 9:35
Fri 30 Oct 2020 Social Run with James Alton Water 12.1 7.5 1:12:54 6:00 9:43
Sat 24 Oct 2020 MIHHH - Hashing Langham 9.4 5.8 59:36 6:21 10:16
Fri 23 Oct 2020 Social run with James Rendlesham Forest 11.5 7.1 1:09:41 6:03 9:48
Tue 20 Oct 2020 Essex SOS - Autumn Orienteering 2020
Event 6/6 - Score49 Halstead 		11.3 7 1:06:57 5:55 9:33
Sun 18 Oct 2020 MapRun Orienteering Maldon 8.1 5 43:19 5:21 8:39
Sat 17 Oct 2020 MIHHH - Hashing Copford 9.4 5.9 53:10 5:38 9:00
Wed 14 Oct 2020 Social Run with James Alton Water 10.8 6.7 1:09:56 6:29 10:26
Sat 10 Oct 2020 MIHHH - Hashing Wivenhoe 9.1 5.7 54:59 6:01 9:38
Tue 6 Oct 2020 Essex SOS - Autumn Orienteering 2020
Event 5/6 - Score72 Braintree 		8.7 5.4 52:08 6:00 9:39
Sun 4 Oct 2020 Long Brew - Half Marathon Colchester 21.1 13.1 2:04:16 5:53 9:29
Sat 3 Oct 2020 MIHHH - Hashing Mersea 9.1 5.6 54:04 5:57 9:39
Sun 27 Sep 2020 Essex SOS - Regional Orienteering
Blue course Highwoods, Colchester 		8.9 5.6 1:18:53 8:48 14:05
Sat 26 Sep 2020 MIHHH - Hashing Eight Ash Green 8.4 5.2 50:01 5:56 9:37
Tue 22 Sep 2020 Essex SOS - Autumn Orienteering 2020
Event 4/6 - Score69 Stanway, Colchester 		7 4.3 37:36 5:24 8:44
Sat 19 Sep 2020 MIHHH - Hashing Wrabness 9.3 5.8 51:46 5:35 8:55
Wed 16 Sep 2020 (not)parkrun Colchester 5 3.1 23:22 4:40 7:32
Tue 8 Sep 2020 Essex SOS - Autumn Orienteering 2020
Event 3/6 - Score28 Danbury 		8.2 5.1 55:41 6:45 10:55
Mon 7 Sep 2020 (not)parkrun Colchester 5 3.1 23:03 4:36 7:26
Sat 5 Sep 2020 MIHHH - Hashing Fordham 8.6 5.3 50:14 5:51 9:28
Thu 3 Sep 2020 Social Run with James Pin Mill & Shotley 18 11.2 2:02:06 6:46 10:54
Mon 31 Aug 2020 MIHHH - Hashing Flatford 8.2 5.1 47:08 5:43 9:14
Thu 27 Aug 2020 Social Run with James Dedham, Flatford, Manningtree & Mistley 19.5 12.1 2:08:55 6:36 10:39
Tue 25 Aug 2020 Essex SOS - Autumn Orienteering 2020
Event 2/6 - Score46 Chelmer Village, Chelmsford 		9.8 6.1 1:04:35 6:34 10:35
Mon 24 Aug 2020 MIHHH - Hashing
Assistant hare Great Bentley 		7.2 4.5 46:16 6:24 10:16
Mon 24 Aug 2020 Hospital Loop Colchester 7 4.4 34:26 4:55 7:49
Mon 17 Aug 2020 MIHHH - Hashing Dedham 9 5.6 54:17 6:01 9:41
Tue 11 Aug 2020 Essex SOS - Autumn Orienteering 2020
Event 1/6 - Score49 Great Notley 		7.5 4.7 52:34 6:59 11:11
Mon 10 Aug 2020 MIHHH - Hashing Tollesbury 7.8 4.8 46:11 5:55 9:37
Sun 9 Aug 2020 (not)parkrun Colchester 5 3.1 27:59 5:35 9:01
Mon 3 Aug 2020 MIHHH - Hashing Arger Fen 8.5 5.3 50:36 5:56 9:32
Thu 30 Jul 2020 Social Run with James Dedham, Flatford & Manningtree 11.9 7.4 1:07:59 5:43 9:11
Mon 27 Jul 2020 (not)parkrun Northwich 5 3.1 24:13 4:50 7:48
Mon 27 Jul 2020 Morning Run Northwich 1.2 0.8 5:37 4:31 7:01
Mon 20 Jul 2020 MIHHH - Hashing Fordham 10 6.2 53:00 5:18 8:32
Sat 18 Jul 2020 Morning Run Colchester 3 1.9 15:55 5:17 8:22
Sat 18 Jul 2020 Highwoods parkrun with Core Team Highwoods 5 3.1 31:23 6:16 10:07
Sat 18 Jul 2020 Morning Run Colchester 2 1.2 9:28 4:43 7:53
Wed 15 Jul 2020 Garmin Coach Training - Drill Workout Colchester 5.6 3.5 27:48 4:55 7:56
Mon 13 Jul 2020 MIHHH - Hashing Mersea 9.7 6 51:59 5:21 8:39
Sat 11 Jul 2020 Highwoods Boundary Colchester 9 5.6 50:27 5:36 9:00
Mon 6 Jul 2020 MIHHH - Hashing Boxted 8.3 5.2 49:33 5:56 9:31
Sun 5 Jul 2020 Garmin Coach Training - Drill Workout Colchester 5.5 3.4 26:51 4:55 7:53
Mon 29 Jun 2020 MIHHH - Hashing
Assistant hare Lawford 		8.5 5.3 50:33 5:58 9:32
Sun 28 Jun 2020 (not)parkrun Colchester 5 3.1 23:36 4:43 7:36
Sat 27 Jun 2020 (not)parkrun Highwoods 4.9 3 25:34 5:12 8:31
Mon 22 Jun 2020 MIHHH - Hashing Highwoods 7.6 4.7 45:51 6:02 9:45
Mon 22 Jun 2020 Evening Run Colchester 2 1.2 9:49 4:54 8:10
Sun 21 Jun 2020 Garmin Coach Training - Drill Workout Colchester 5.5 3.4 26:24 4:49 7:45
Fri 19 Jun 2020 Garmin Coach Training - Speed Repeats Colchester 6.6 4.1 32:42 4:58 7:58
Thu 18 Jun 2020 Garmin Coach Training - Drill Workout Colchester 5.6 3.5 26:51 4:47 7:40
Sun 14 Jun 2020 Evening Run Colchester 10 6.2 49:53 4:59 8:02
Wed 10 Jun 2020 Cool down Colchester 1 0.6 4:36 4:36 7:40
Wed 10 Jun 2020 Garmin Coach Training - Run Walk Run Colchester 5.3 3.3 27:04 5:07 8:12
Sun 7 Jun 2020 Cool down Colchester 2 1.3 11:34 5:40 8:53
Sun 7 Jun 2020 Garmin Coach Training - Drill Workout Colchester 5.2 3.3 26:13 5:00 7:56
Thu 4 Jun 2020 Cool down Colchester 4 2.5 20:32 5:07 8:12
Thu 4 Jun 2020 Garmin Coach Training - Run Walk Run Colchester 3.7 2.3 17:51 4:52 7:45
Mon 1 Jun 2020 Cool down Colchester 3 1.9 14:20 4:46 7:32
Mon 1 Jun 2020 Garmin Coach Training - Benchmark Run Colchester 1.9 1.2 9:01 4:42 7:30
Sat 30 May 2020 Evening Run Colchester 8 5 40:37 5:04 8:07
Thu 28 May 2020 Hospital Loop Colchester 7 4.4 34:06 4:52 7:44
Mon 25 May 2020 Evening Run Colchester 12 7.5 1:03:54 5:19 8:31
Sat 23 May 2020 Hospital Loop Colchester 7 4.4 34:37 4:56 7:52
Tue 19 May 2020 Morning Run Colchester 10 6.2 51:35 5:09 8:19
Thu 14 May 2020 Evening Run Colchester 8 5 40:14 5:01 8:02
Mon 11 May 2020 Hospital Loop Colchester 7 4.3 34:45 4:57 8:04
Wed 6 May 2020 Morning Run Colchester 10 6.2 49:23 4:56 7:57
Mon 4 May 2020 Hospital Loop Colchester 7 4.4 34:05 4:52 7:44
Fri 1 May 2020 Hospital Loop Colchester 7 4.4 35:08 5:00 7:59
Sun 26 Apr 2020 Lunch Run Colchester 9 5.6 50:12 5:34 8:57
Sun 19 Apr 2020 Evening Run Colchester 11 6.8 59:37 5:24 8:46
Sat 11 Apr 2020 Evening Run Colchester 11 6.8 56:53 5:10 8:21
Wed 8 Apr 2020 Afternoon Run Colchester 13 8.1 1:11:50 5:31 8:52
Wed 1 Apr 2020 Evening Run Colchester 9 5.6 48:42 5:24 8:41
Mon 23 Mar 2020 Afternoon Run Colchester 10 6.2 52:21 5:13 8:26
Sat 14 Mar 2020 Highwoods parkrun #56
Winter route Highwoods 		5 3.1 23:14 4:38 7:29
Sat 7 Mar 2020 MIHHH - Hashing Boxted 8.8 5.5 49:41 5:39 9:02
Sat 7 Mar 2020 Highwoods parkrun #55
Winter route Highwoods 		5 3.1 23:01 4:36 7:25
Thu 5 Mar 2020 Garmin Coach Training - Half Marathon Colchester 21.1 13.1 1:45:13 4:59 8:01
Sat 29 Feb 2020 Hare & Tortoise - The 29th Brightlingsea 16.1 10 1:27:01 5:24 8:42
Tue 25 Feb 2020 Garmin Coach Training - Speed Repeats Colchester 19.2 11.9 1:48:17 5:38 9:05
Sat 22 Feb 2020 MIHHH - Hashing
Hare Fingringhoe 		7.6 4.7 46:29 6:08 9:53
Thu 20 Feb 2020 Colchester Quarter Marathon Colchester 12 7.5 1:00:24 5:01 8:03
Sat 15 Feb 2020 Pont y Bala parkrun #45 Pont y Bala 5 3.1 22:51 4:34 7:22
Fri 14 Feb 2020 Garmin Coach Training - Goal Pace Repeats Colchester 10.4 6.5 56:06 5:24 8:37
Tue 4 Feb 2020 Colchester Quarter Marathon Colchester 13 8.1 1:04:28 4:57 7:57
Sat 1 Feb 2020 Lunch Run Colchester 10.9 6.8 1:18:59 7:13 11:36
Sat 1 Feb 2020 Highwoods parkrun #50
Winter route Highwoods 		5 3.1 24:08 4:49 7:47
Wed 29 Jan 2020 Garmin Coach Training - Benchmark Run Colchester 4.6 2.9 23:23 5:04 8:03
Sat 25 Jan 2020 Northwich parkrun #99 Northwich 5 3.1 22:53 4:34 7:22
Sat 18 Jan 2020 MIHHH - Hashing Little Horkesley 8.2 5.1 1:00:43 7:26 11:54
Sat 18 Jan 2020 Highwoods parkrun #48
Winter route Highwoods 		5 3.1 24:55 4:59 8:02
Mon 6 Jan 2020 Garmin Coach Training - Half Marathon Colchester 21.1 13.1 1:57:44 5:34 8:59
Sat 4 Jan 2020 MIHHH - Hashing Copford 9.8 6.1 1:01:28 6:17 10:04
Wed 1 Jan 2020 Essex SOS - New Year's Novelty Orienteering Highwoods 10.3 6.4 1:32:13 8:58 14:24
Wed 1 Jan 2020 Highwoods parkrun #45 Highwoods 5 3.1 25:30 5:06 8:13
Wed 1 Jan 2020 Colchester Castle parkrun #354
Kings Meadow Colchester Castle, Colchester 		5 3.1 23:18 4:39 7:30
Wed 25 Dec 2019 Highwoods parkrun #43 Highwoods 5 3.1 24:17 4:51 7:50
Mon 23 Dec 2019 Morning Run Colchester 13 8.1 1:04:07 4:55 7:54
Mon 16 Dec 2019 Garmin Coach Training - Goal Pace Repeats Colchester 9.8 6.1 1:00:29 6:09 9:54
Sun 8 Dec 2019 Hare & Tortoise - Rayne'deer Run
6 hour challenge trail run Rayne 		26.6 16.5 2:26:03 5:29 8:51
Tue 3 Dec 2019 Garmin Coach Training - Goal Pace Repeats Colchester 8.4 5.2 50:42 6:02 9:45
Sat 30 Nov 2019 MIHHH - Hashing Lexden 9.2 5.7 54:40 5:56 9:35
Sat 30 Nov 2019 Highwoods parkrun #39
Pacer for 26 minutes Highwoods 		5 3.1 25:59 5:11 8:22
Wed 27 Nov 2019 Colchester Quarter Marathon Colchester 12 7.5 1:04:09 5:20 8:33
Sat 16 Nov 2019 Colchester Castle and Highwoods parkrun double Colchester Castle and Highwoods 12.2 7.6 1:02:58 5:10 8:17
Sat 16 Nov 2019 Colchester Castle parkrun #346
Yellow route Colchester Castle, Colchester 		5 3.1 22:58 4:35 7:24
Wed 13 Nov 2019 Essex SOS - Winter Orienteering 2019/20
Event 1/6 - Score45 Colchester Town 		10.6 6.6 1:12:54 6:54 11:02
Mon 11 Nov 2019 Garmin Coach Training - Goal Pace Repeats Colchester 8.6 5.4 51:56 6:00 9:37
Sat 9 Nov 2019 MIHHH - Hashing Eight Ash Green 11.8 7.3 1:07:16 5:43 9:12
Sat 9 Nov 2019 Highwoods parkrun #36 Highwoods 5 3.1 23:50 4:46 7:41
Tue 5 Nov 2019 Highwoods (not)parkrun
Pacing practice for 26 minutes Colchester 		5 3.1 25:51 5:10 8:20
Tue 5 Nov 2019 Garmin Coach Training - Benchmark Run Colchester 1.9 1.2 9:01 4:43 7:30
Sat 2 Nov 2019 Highwoods parkrun #35 Highwoods 5 3.1 24:01 4:48 7:44
Wed 30 Oct 2019 Morning Run Colchester 10 6.2 47:24 4:44 7:38
Sat 26 Oct 2019 Highwoods parkrun #34 Highwoods 5 3.1 24:16 4:51 7:49
Fri 18 Oct 2019 Kalymnos Loop Greece 7 4.4 36:01 5:08 8:11
Tue 15 Oct 2019 Kalymnos Loop Greece 7 4.4 36:12 5:09 8:13
Sat 12 Oct 2019 Mersea Island parkrun #145 Mersea Island 5 3.1 23:08 4:37 7:27
Tue 8 Oct 2019 Garmin Coach Training - Goal Pace Repeats Colchester 12 7.5 1:11:21 5:56 9:30
Sat 5 Oct 2019 MIHHH - Hashing Colchester 7 4.4 36:47 5:14 8:21
Sat 28 Sep 2019 Highwoods parkrun #31 Highwoods 5 3.1 23:37 4:43 7:37
Sat 21 Sep 2019 Highwoods parkrun #30 Highwoods 5 3.1 23:21 4:40 7:31
Tue 17 Sep 2019 Garmin Coach Training - Goal Pace Repeats Colchester 12.1 7.5 1:10:55 5:51 9:27
Sun 8 Sep 2019 Boxted Runners - Langham 10k Langham 10 6.2 47:08 4:42 7:36
Sat 7 Sep 2019 Highwoods parkrun #28
Tail Walker Highwoods 		5 3.1 50:55 10:11 16:25
Mon 2 Sep 2019 Garmin Coach Training - Long Easy Run Colchester 13.1 8.2 1:03:54 4:51 7:47
Fri 30 Aug 2019 Garmin Coach Training - Speed Repeats Colchester 10.3 6.4 58:19 5:40 9:06
Wed 28 Aug 2019 Garmin Coach Training - Hill Repeats Colchester 4.1 2.5 23:39 5:48 9:27
Sat 24 Aug 2019 Northwich parkrun #75 Northwich 5 3.1 24:02 4:48 7:45
Thu 22 Aug 2019 Garmin Coach Training - Goal Pace Repeats Colchester 9.5 5.9 54:45 5:47 9:16
Tue 20 Aug 2019 Garmin Coach Training - Benchmark Run Colchester 1.9 1.2 9:00 4:44 7:30
Mon 19 Aug 2019 MIHHH - Hashing University of Essex 8.2 5.1 42:17 5:08 8:17
Mon 12 Aug 2019 MIHHH - Hashing Tollesbury 9 5.6 48:58 5:24 8:44
Sat 10 Aug 2019 Colchester Castle and Highwoods parkrun double Colchester Castle and Highwoods 12.4 7.7 1:04:50 5:13 8:25
Sat 10 Aug 2019 Colchester Castle parkrun #332
Orange route Colchester Castle, Colchester 		5 3.1 23:26 4:41 7:33
Mon 5 Aug 2019 MIHHH - Hashing Ardleigh 8.8 5.4 48:37 5:33 9:00
Mon 29 Jul 2019 MIHHH - Hashing Little Horkesley 8.4 5.2 53:24 6:21 10:16
Sun 28 Jul 2019 Highwoods and Colchester Castle parkrun double Highwoods and Colchester Castle 12.7 7.9 1:08:33 5:23 8:40
Sun 28 Jul 2019 Morning Run Colchester 2.5 1.6 12:07 4:51 7:34
Fri 26 Jul 2019 Morning Run Colchester 8.2 5.1 42:35 5:11 8:20
Sat 20 Jul 2019 Long Brew - Summer Stumble Wivenhoe & Rowhedge, Colchester 16.1 10 1:39:27 6:10 9:56
Thu 18 Jul 2019 Evening Run Colchester 3 1.9 16:49 5:33 8:51
Thu 18 Jul 2019 Evening Run Colchester 2.2 1.4 10:45 4:48 7:40
Wed 10 Jul 2019 Essex SOS - Summer Orienteering 2019
Event 3/6 - Scorertd Halstead, Colchester 		7.8 4.9 47:28 6:03 9:41
Thu 4 Jul 2019 Highwoods parkrun
Two laps in reverse Highwoods 		10 6.2 52:50 5:15 8:31
Mon 1 Jul 2019 MIHHH - Hashing Layer Breton 8.4 5.2 46:50 5:34 9:00
Sat 29 Jun 2019 Highwoods parkrun #18 Highwoods 5 3.1 23:34 4:42 7:36
Mon 24 Jun 2019 MIHHH - Hashing Cattawade 7.9 4.9 45:32 5:47 9:17
Sat 22 Jun 2019 Highwoods parkrun #17 Highwoods 5 3.1 23:31 4:42 7:35
Sat 15 Jun 2019 Highwoods parkrun #16 Highwoods 5 3.1 23:23 4:40 7:32
Wed 12 Jun 2019 Essex SOS - Summer Orienteering 2019
Event 2/6 - Score41 Colchester Town 		8.1 5.1 58:46 7:13 11:31
Sun 9 Jun 2019 Craig's Events - Run the Res Abberton Reservoir 16.1 10 1:24:45 5:16 8:28
Mon 3 Jun 2019 MIHHH - Hashing Fingringhoe 9.1 5.6 50:07 5:30 8:56
Sun 2 Jun 2019 Run or Cycle - ROC24
5th lap Culford School, Bury St Edmunds 		6.4 4 37:35 5:50 9:23
Sun 2 Jun 2019 Run or Cycle - ROC24
4th lap Culford School, Bury St Edmunds 		6.4 4 36:58 5:44 9:14
Sat 1 Jun 2019 Run or Cycle - ROC24
3rd lap Culford School, Bury St Edmunds 		6.4 4 34:15 5:19 8:33
Sat 1 Jun 2019 Run or Cycle - ROC24
2nd lap Culford School, Bury St Edmunds 		6.4 4 32:24 5:02 8:06
Sat 1 Jun 2019 Run or Cycle - ROC24
1st lap Culford School, Bury St Edmunds 		6.4 4 31:16 4:51 7:49
Wed 29 May 2019 Essex SOS - Summer Orienteering 2019
Event 1/6 - Score52 Hedingham 		10.7 6.7 1:00:51 5:39 9:04
Wed 22 May 2019 Exploring Highwoods Country Park Colchester 13.5 8.4 1:12:11 5:20 8:35
Sun 19 May 2019 Manningtree 10k Manningtree 10 6.2 47:12 4:43 7:36
Thu 16 May 2019 Morning Run Colchester 10 6.2 49:59 4:59 8:03
Sat 4 May 2019 Parke parkrun #259 Parke 5 3.1 23:56 4:47 7:43
Mon 29 Apr 2019 MIHHH - Hashing Great Tey 9.8 6.1 55:52 5:41 9:09
Sat 27 Apr 2019 Colchester Castle parkrun #319
Yellow route Colchester Castle, Colchester 		5 3.1 21:45 4:21 7:00
Wed 24 Apr 2019 Running Colchester - Social Run Colchester 9.9 6.1 1:01:06 6:11 10:00
Wed 17 Apr 2019 Running Colchester - Social/Training Colchester 1.4 0.8 5:55 4:22 7:23
Wed 17 Apr 2019 Running Colchester - Social/Training Colchester 1.3 0.8 5:59 4:33 7:28
Wed 17 Apr 2019 Running Colchester - Social/Training Colchester 1.8 1.1 7:51 4:19 7:08
Mon 15 Apr 2019 MIHHH - Hashing Hadleigh 8.5 5.3 47:44 5:35 9:00
Sun 14 Apr 2019 Harwich Runners - Little Bromley 10k Little Bromley 10 6.2 46:55 4:41 7:34
Mon 8 Apr 2019 MIHHH - Hashing Mersea 8 5 44:49 5:34 8:57
Sun 7 Apr 2019 Craig's Events - Run Layer 5 Layer de la Haye 8 5 39:22 4:53 7:52
Fri 5 Apr 2019 Hospital Loop Colchester 7 4.4 33:39 4:48 7:38
Sat 30 Mar 2019 Highwoods parkrun #5 Highwoods 5 3.1 23:47 4:45 7:40
Sun 24 Mar 2019 Colchester Half Marathon Colchester 21.1 13.1 1:45:31 5:00 8:03
Sun 17 Mar 2019 Parkside Running - Training Colchester 14 8.7 1:13:01 5:12 8:23
Sat 16 Mar 2019 Highwoods parkrun #3 Highwoods 5 3.1 23:59 4:47 7:44
Sun 10 Mar 2019 Parkside Running - Training Colchester 19.2 11.9 1:45:55 5:30 8:54
Sat 9 Mar 2019 Highwoods parkrun #2 Highwoods 5 3.1 24:21 4:52 7:51
Thu 7 Mar 2019 Colchester Quarter Marathon Colchester 12 7.5 1:01:11 5:05 8:09
Sat 2 Mar 2019 MIHHH - Hashing Tollesbury 7.8 4.9 44:54 5:43 9:09
Sat 2 Mar 2019 Highwoods parkrun #1 Highwoods 5 3.1 24:21 4:52 7:51
Thu 28 Feb 2019 Colchester Quarter Marathon Colchester 12 7.5 1:02:01 5:09 8:16
Wed 20 Feb 2019 Morning Run Colchester 15.1 9.4 1:21:20 5:22 8:39
Sat 16 Feb 2019 Harwich parkrun #194 Harwich 5 3.1 21:51 4:22 7:02
Wed 6 Feb 2019 Colchester Quarter Marathon Colchester 12 7.5 1:00:42 5:02 8:05
Sat 2 Feb 2019 MIHHH - Hashing Highwoods 8.4 5.2 52:52 6:17 10:10
Sat 2 Feb 2019 Mersea Island parkrun #110 Mersea Island 5 3.1 23:00 4:36 7:25
Tue 29 Jan 2019 Morning Run Colchester 10 6.2 49:56 4:59 8:03
Sat 26 Jan 2019 MIHHH - Hashing Fordham 7.5 4.7 49:15 6:33 10:28
Sat 26 Jan 2019 Colchester Castle parkrun #306
Yellow route Colchester Castle, Colchester 		5 3.1 25:11 5:02 8:07
Sun 13 Jan 2019 Parkside Running - Training Colchester 15.6 9.7 1:24:09 5:23 8:40
Sat 12 Jan 2019 MIHHH - Hashing Layer de la Haye 9.5 5.9 53:33 5:36 9:04
Tue 8 Jan 2019 Hospital Loop Colchester 7 4.4 36:03 5:08 8:11
Sat 5 Jan 2019 MIHHH - Hashing Messing 7.9 4.9 54:49 6:55 11:11
Sat 5 Jan 2019 Colchester Castle parkrun #303
Yellow route Colchester Castle, Colchester 		5 3.1 23:28 4:41 7:34
Tue 1 Jan 2019 Colchester Castle parkrun #302
Yellow route Colchester Castle, Colchester 		5 3.1 23:06 4:37 7:27
Sat 29 Dec 2018 Colchester Castle parkrun #301
Yellow route Colchester Castle, Colchester 		5 3.1 23:50 4:46 7:41
Sat 15 Dec 2018 Long Brew - Winter Wobble Rowhedge & Wivenhoe, Colchester 16.1 10 1:34:43 5:53 9:28
Sun 9 Dec 2018 COHOC Santa Fun Run Colchester 5.1 3.2 29:41 5:50 9:16
Sat 8 Dec 2018 MIHHH - Hashing Dedham 8.3 5.2 50:24 6:04 9:41
Tue 4 Dec 2018 Morning Run Colchester 8 5 38:55 4:51 7:47
Tue 13 Nov 2018 Morning Run Colchester 3.2 2 16:36 5:06 8:18
Sun 4 Nov 2018 Top Day Events - Elmstead Market Trail Half Marathon Elmstead Market 21.1 13.1 2:18:51 6:34 10:35
Sat 27 Oct 2018 MIHHH - Hashing Polstead 8.7 5.4 1:03:36 7:18 11:46
Sat 27 Oct 2018 Colchester Castle parkrun #291
Yellow route Colchester Castle, Colchester 		5 3.1 22:25 4:29 7:13
Sat 20 Oct 2018 Colchester Castle parkrun #290
Yellow route Colchester Castle, Colchester 		5 3.1 22:10 4:26 7:09
Thu 18 Oct 2018 Morning Run Colchester 10 6.2 49:44 4:58 8:01
Sat 13 Oct 2018 Northwich parkrun #29 Northwich 5 3.1 23:19 4:39 7:31
Wed 10 Oct 2018 Running Colchester - Social Run Colchester 10.4 6.5 58:37 5:37 9:01
Tue 9 Oct 2018 Morning Run Colchester 7.3 4.5 37:29 5:08 8:19
Sat 6 Oct 2018 Congleton parkrun #306 Congleton 5 3.1 22:05 4:25 7:07
Sun 30 Sep 2018 Parkside Running - Training Colchester 13.1 8.1 1:20:24 6:08 9:55
Sat 29 Sep 2018 MIHHH - Hashing Boxted 8.3 5.2 50:43 6:04 9:45
Sat 29 Sep 2018 Colchester Castle parkrun #287
Yellow route Colchester Castle, Colchester 		5 3.1 22:25 4:29 7:13
Fri 28 Sep 2018 Morning Run Colchester 5 3.1 23:23 4:40 7:32
Sat 22 Sep 2018 MIHHH - Hashing Brightlingsea 10 6.2 54:56 5:28 8:51
Sat 22 Sep 2018 Colchester Castle parkrun #286
Yellow route
Pacer for 27 minutes Colchester Castle, Colchester 		5 3.1 27:18 5:27 8:48
Sun 16 Sep 2018 The Dedham Run - Dedham 10k Dedham 10 6.2 50:15 5:01 8:06
Wed 12 Sep 2018 Evening Run Colchester 6.6 4.1 33:20 5:00 8:07
Sun 9 Sep 2018 Boxted Runners - Langham 10k Langham 10 6.2 47:47 4:46 7:42
Sat 8 Sep 2018 MIHHH - Hashing Fordham 9.1 5.7 57:07 6:15 10:01
Sat 1 Sep 2018 Colchester Castle parkrun #283
Yellow route Colchester Castle, Colchester 		5 3.1 22:40 4:32 7:18
Wed 29 Aug 2018 Essex SOS - Night Orienteering Highwoods 3.1 2 41:43 13:14 20:51
Wed 29 Aug 2018 Essex SOS - Night Orienteering Highwoods 1.6 1 16:47 10:34 16:47
Mon 27 Aug 2018 Running Colchester - Langham 10k Langham 11.1 6.9 1:11:24 6:25 10:20
Thu 23 Aug 2018 Countryside Run Cornwall 4.7 2.9 26:31 5:41 9:08
Wed 22 Aug 2018 Countryside Run Cornwall 4.7 2.9 26:04 5:33 8:59
Tue 21 Aug 2018 Countryside Run Cornwall 4.7 2.9 26:22 5:37 9:05
Mon 20 Aug 2018 Countryside Run Cornwall 4.2 2.6 21:47 5:13 8:22
Sun 19 Aug 2018 Countryside Run Cornwall 4.8 3 24:36 5:05 8:12
Sat 11 Aug 2018 Northwich parkrun #20
Neumann's Flashes Northwich 		5 3.1 23:18 4:39 7:30
Mon 6 Aug 2018 MIHHH - Hashing Dedham 9.7 6 54:46 5:37 9:07
Sat 4 Aug 2018 Morning Run Colchester 3.5 2.2 20:52 6:01 9:29
Sat 4 Aug 2018 Colchester Castle parkrun #279
Yellow route Colchester Castle, Colchester 		5 3.1 27:19 5:27 8:48
Sat 4 Aug 2018 Morning Run Colchester 5.3 3.3 29:41 5:36 8:59
Wed 1 Aug 2018 Running Colchester - Social Run Colchester 10.8 6.7 59:48 5:31 8:55
Sat 28 Jul 2018 Mersea Island parkrun #83 Mersea Island 5 3.1 24:39 4:55 7:57
Sat 21 Jul 2018 Mersea Island parkrun #82 Mersea Island 5 3.1 24:58 4:59 8:03
Wed 18 Jul 2018 Essex SOS - Summer Orienteering 2018
Event 3/5 - Score62 Stanway 		7.3 4.5 45:31 6:14 10:06
Mon 2 Jul 2018 MIHHH - Hashing Stoke-by-Nayland 8.2 5.1 52:23 6:21 10:16
Sat 16 Jun 2018 Parke parkrun #217 Parke 5 3.1 25:10 5:02 8:07
Mon 4 Jun 2018 MIHHH - Hashing East Bergholt 10.8 6.7 1:10:02 6:28 10:27
Sun 20 May 2018 Boxted Runners - Boxted 10k Boxted 10 6.2 52:52 5:17 8:31
Mon 14 May 2018 MIHHH - Hashing Great Bentley 9.8 6.1 58:17 5:57 9:33
Sat 12 May 2018 Clacton Seafront parkrun #80 Clacton Seafront, Clacton 5 3.1 23:52 4:46 7:41
Mon 30 Apr 2018 MIHHH - Hashing Layer de la Haye 8.1 5 58:44 7:15 11:44
Mon 23 Apr 2018 MIHHH - Hashing Langham 8.3 5.1 54:58 6:39 10:46
Sat 21 Apr 2018 Trifarm Trail 10k Trifarm 10 6.2 56:32 5:39 9:07
Mon 9 Apr 2018 MIHHH - Hashing Rowhedge 5.7 3.5 46:33 8:13 13:18
Sat 7 Apr 2018 Colchester Castle parkrun #264
Yellow route Colchester Castle, Colchester 		5 3.1 23:56 4:47 7:43
Sat 31 Mar 2018 Colchester Castle parkrun #263
Yellow route Colchester Castle, Colchester 		5 3.1 22:34 4:30 7:16
Sun 25 Mar 2018 Colchester Half Marathon Colchester 21.1 13.1 1:56:44 5:31 8:54
Sun 11 Mar 2018 Parkside Running - Training Colchester 18.5 11.5 1:44:50 5:40 9:06
Wed 7 Mar 2018 Running Colchester - Social Run
Balkerne Hill repeats Colchester 		8 5 46:35 5:48 9:19
Sun 25 Feb 2018 Parkside Running - Training Colchester 18.7 11.6 1:49:10 5:50 9:24
Sun 11 Feb 2018 Parkside Running - Training Colchester 20.4 12.7 2:01:15 5:57 9:32
Sat 10 Feb 2018 Morning Run Dedham 7.2 4.5 43:35 6:01 9:41
Wed 7 Feb 2018 Essex SOS - Winter Orienteering 2017/18
Event 4/6 - Score47 Witham 		7.3 4.6 51:52 7:04 11:16
Sun 4 Feb 2018 Great Bentley Half Marathon Great Bentley 21.1 13.1 1:49:01 5:10 8:19
Wed 31 Jan 2018 Running Colchester - Social Run Colchester 8.6 5.3 51:29 5:59 9:42
Sun 28 Jan 2018 Parkside Running - Training Colchester 14 8.7 1:21:37 5:50 9:22
Sat 27 Jan 2018 MIHHH - Hashing Newton Green 8.6 5.3 1:04:49 7:31 12:13
Sat 27 Jan 2018 Morning Run Colchester 5.2 3.2 28:17 5:25 8:50
Sat 27 Jan 2018 Colchester Castle parkrun #255
Yellow route Colchester Castle, Colchester 		5 3.1 24:06 4:49 7:46
Sat 27 Jan 2018 Morning Run Colchester 4.5 2.8 21:58 4:51 7:50
Wed 24 Jan 2018 Running Colchester - Social Run Colchester 10.2 6.3 1:02:00 6:06 9:50
Sun 14 Jan 2018 Parkside Running - Training Colchester 14.8 9.2 1:24:50 5:44 9:13
Sat 13 Jan 2018 MIHHH - Hashing Colchester Town 9 5.6 56:06 6:15 10:01
Sat 13 Jan 2018 Running Colchester - Social Run
The Elephant Colchester 		5 3.1 33:44 6:42 10:52
Sat 13 Jan 2018 Colchester Castle parkrun #253
Yellow route Colchester Castle, Colchester 		5 3.1 23:01 4:36 7:25
Wed 10 Jan 2018 Essex SOS - Winter Orienteering 2017/18
Event 3/6 - Score47 Shrub End 		10.1 6.3 2:20:16 13:55 22:15
Wed 3 Jan 2018 Running Colchester - Social Run Colchester 14.4 8.9 1:28:44 6:09 9:58
Sat 30 Dec 2017 Running Colchester - Social Run
The Elephant Colchester 		4 2.5 26:30 6:38 10:36
Sat 30 Dec 2017 Colchester Castle parkrun #250
Yellow route Colchester Castle, Colchester 		5 3.1 25:08 5:01 8:06
Sun 24 Dec 2017 Parkside Running - Training Colchester 13.2 8.2 1:17:09 5:51 9:24
Sat 23 Dec 2017 Colchester Castle parkrun #248
Yellow route
Pacer for 27 minutes Colchester Castle, Colchester 		5 3.1 27:14 5:26 8:47
Wed 20 Dec 2017 Running Colchester - Social Run Colchester 9.9 6.1 59:03 5:59 9:40
Sat 16 Dec 2017 Morning Run Colchester 5 3.1 30:19 6:04 9:46
Sat 16 Dec 2017 Colchester Castle parkrun #247
Yellow route
Pacing practice for 27 minutes Colchester Castle, Colchester 		5 3.1 26:37 5:19 8:35
Sat 9 Dec 2017 Colchester Castle parkrun #246
Yellow route Colchester Castle, Colchester 		5 3.1 23:56 4:47 7:43
Sun 3 Dec 2017 Parkside Running - Training Colchester 12.3 7.6 1:05:07 5:17 8:34
Sat 2 Dec 2017 Colchester Castle parkrun #245
Yellow route Colchester Castle, Colchester 		5 3.1 23:16 4:39 7:30
Wed 29 Nov 2017 Running Colchester - Social Run Colchester 9.8 6.1 1:01:07 6:14 10:01
Sun 26 Nov 2017 Morning Run Keswick, Lake District 10.3 6.4 59:42 5:46 9:19
Sun 19 Nov 2017 Parkside Running - Training Colchester 12.4 7.7 1:07:52 5:29 8:48
Sat 18 Nov 2017 Colchester Castle parkrun #243
Yellow route Colchester Castle, Colchester 		5 3.1 23:13 4:38 7:29
Sun 12 Nov 2017 Parkside Running - Training Colchester 12.2 7.6 1:03:25 5:13 8:20
Wed 8 Nov 2017 Essex SOS - Winter Orienteering 2017/18
Event 1/6 - Score59 Highwoods 		6.8 4.2 51:46 7:38 12:19
Sat 4 Nov 2017 MIHHH - Hashing Copford 7.5 4.7 42:01 5:36 8:56
Sat 4 Nov 2017 Colchester Castle parkrun #241
Orange route Colchester Castle, Colchester 		5 3.1 24:08 4:49 7:47
Wed 1 Nov 2017 Running Colchester - Social Run
Beat the Street Colchester 		10.7 6.6 1:01:35 5:46 9:19
Sat 28 Oct 2017 Colchester Castle parkrun #240
Yellow route Colchester Castle, Colchester 		5 3.1 23:40 4:44 7:38
Wed 25 Oct 2017 Running Colchester - Social Run
Beat the Street Colchester 		11 6.9 1:02:06 5:37 9:00
Mon 23 Oct 2017 Running Colchester - Social Run
Beat the Street Colchester 		15.2 9.5 1:26:24 5:40 9:05
Wed 18 Oct 2017 Running Colchester - Social Run
Beat the Street Colchester 		11.9 7.4 1:09:43 5:52 9:25
Wed 18 Oct 2017 Evening Run Colchester 3.7 2.3 17:54 4:53 7:46
Sat 14 Oct 2017 Colchester Castle parkrun #238
Yellow route Colchester Castle, Colchester 		5 3.1 23:30 4:42 7:34
Wed 11 Oct 2017 Running Colchester - Social Run
Beat the Street Colchester 		12 7.5 1:11:50 5:58 9:34
Mon 9 Oct 2017 Running Colchester - Social Run
Beat the Street Colchester 		12.2 7.6 1:09:04 5:38 9:05
Sat 30 Sep 2017 Colchester Castle parkrun #236
Yellow route Colchester Castle, Colchester 		5 3.1 23:43 4:44 7:39
Wed 27 Sep 2017 Running Colchester - Social Run
Beat the Street Colchester 		10.8 6.7 1:02:40 5:49 9:21
Sun 24 Sep 2017 Morning Run Colchester 16.5 10.2 1:32:03 5:35 9:01
Wed 20 Sep 2017 Running Colchester - Social Run
Beat the Street Colchester 		11.2 6.9 1:06:47 5:58 9:40
Sun 17 Sep 2017 The Dedham Run - Dedham 10k Dedham 10 6.2 53:40 5:22 8:39
Mon 4 Sep 2017 Running Colchester - Social Run
Pathway Paradise Colchester 		7.5 4.6 42:20 5:39 9:12
Sat 2 Sep 2017 Colchester Castle parkrun #232
Yellow route Colchester Castle, Colchester 		5 3.1 25:24 5:04 8:11
Mon 28 Aug 2017 Running Colchester - Social Run
Pathway Paradise Colchester 		12 7.4 1:12:31 6:03 9:47
Sat 26 Aug 2017 Colchester Castle parkrun #231
Yellow route Colchester Castle, Colchester 		5 3.1 26:09 5:13 8:26
Mon 14 Aug 2017 Running Colchester - Social Run
Pathway Paradise Colchester 		11 6.8 1:02:29 5:41 9:11
Sat 29 Jul 2017 Colchester Castle parkrun #227
Yellow route Colchester Castle, Colchester 		5 3.1 25:14 5:02 8:08
Wed 26 Jul 2017 Essex SOS - Summer Orienteering 2017
Event 2/4 - Score44 Fordham 		9.9 6.2 1:13:54 7:27 11:55
Wed 12 Jul 2017 Essex SOS - Summer Orienteering 2017
Event 1/4 - Score38 Broaks Wood 		5.3 3.3 1:01:32 11:36 18:38
Mon 10 Jul 2017 MIHHH - Hashing Layer Breton 8.7 5.4 49:00 5:39 9:04
Sat 8 Jul 2017 Colchester Castle parkrun #224
Yellow route Colchester Castle, Colchester 		5 3.1 25:06 5:01 8:05
Mon 3 Jul 2017 MIHHH - Hashing Fordham 8.7 5.4 50:52 5:52 9:25
Mon 26 Jun 2017 MIHHH - Hashing Abbey Fields 7.7 4.8 41:37 5:23 8:40
Mon 12 Jun 2017 MIHHH - Hashing Nayland 8.9 5.5 55:17 6:14 10:03
Sat 3 Jun 2017 Colchester Castle parkrun #220
Orange route Colchester Castle, Colchester 		5 3.1 27:17 5:27 8:48
Sat 22 Apr 2017 Colchester Castle parkrun #214
Blue route Colchester Castle, Colchester 		5 3.1 26:08 5:13 8:25
Sat 8 Apr 2017 Colchester Castle parkrun #212
Blue route Colchester Castle, Colchester 		5 3.1 25:51 5:10 8:20
Sat 4 Mar 2017 Colchester Castle parkrun #207
Blue route Colchester Castle, Colchester 		5 3.1 26:34 5:18 8:34
Sat 25 Feb 2017 Mersea Island parkrun #11 Mersea Island 5 3.1 27:09 5:25 8:45
Sat 11 Feb 2017 Colchester Castle parkrun #204
Blue route Colchester Castle, Colchester 		5 3.1 26:56 5:23 8:41
Sat 7 Jan 2017 Colchester Castle parkrun #199
Blue route Colchester Castle, Colchester 		5 3.1 28:33 5:42 9:12
Sat 24 Dec 2016 Colchester Castle parkrun #195
Blue route Colchester Castle, Colchester 		5 3.1 28:20 5:40 9:08
Wed 30 Nov 2016 Essex SOS - Winter Orienteering 2016/17
Event 2/6 - Score56 Lexden 		8.6 5.3 59:24 6:55 11:12
Sat 5 Nov 2016 Colchester Castle parkrun #188
Orange route Colchester Castle, Colchester 		5 3.1 27:05 5:25 8:44
Sat 29 Oct 2016 Essex SOS - Night Orienteering Fordham 4 2.5 44:55 11:14 17:58
Wed 26 Oct 2016 Essex SOS - Winter Orienteering 2016/17
Short course
Event 1/6 - Score100 Chelmsford 		3.2 2 23:22 7:21 11:41
Sat 15 Oct 2016 Colchester Castle parkrun #185
Blue route Colchester Castle, Colchester 		5 3.1 25:54 5:10 8:21
Sat 24 Sep 2016 Colchester Castle parkrun #182
Blue route Colchester Castle, Colchester 		5 3.1 27:41 5:32 8:55
Sat 17 Sep 2016 Colchester Castle parkrun #181
Blue route Colchester Castle, Colchester 		5 3.1 26:26 5:17 8:31
Sun 11 Sep 2016 Evening Run Colchester 4.3 2.7 31:11 7:16 11:32
Mon 22 Aug 2016 MIHHH - Hashing Nayland 7.6 4.7 47:54 6:20 10:11
Sat 20 Aug 2016 Colchester Castle parkrun #177
Blue route Colchester Castle, Colchester 		5 3.1 26:50 5:22 8:39
Mon 15 Aug 2016 MIHHH - Hashing Layer de la Haye 6.9 4.3 45:54 6:39 10:40
Wed 27 Jul 2016 Essex SOS - Summer Orienteering 2016
Event 5/6 - Score37 Highwoods 		8.4 5.2 1:23:13 9:53 16:00
Mon 25 Jul 2016 MIHHH - Hashing Cattawade 8.1 5 46:30 5:44 9:18
Sat 23 Jul 2016 Colchester Castle parkrun #173
Blue route Colchester Castle, Colchester 		5 3.1 27:24 5:28 8:50
Mon 4 Jul 2016 MIHHH - Hashing Eight Ash Green 8.3 5.1 53:10 6:25 10:25
Sat 2 Jul 2016 Colchester Castle parkrun #170
Blue route Colchester Castle, Colchester 		5 3.1 27:12 5:26 8:46
Sat 25 Jun 2016 Colchester Castle parkrun #169
Orange route Colchester Castle, Colchester 		5 3.1 27:55 5:35 9:00
Mon 23 May 2016 MIHHH - Hashing Fordham 7 4.4 42:58 6:07 9:45
Sat 21 May 2016 Colchester Castle parkrun #164
Blue route Colchester Castle, Colchester 		5 3.1 25:34 5:06 8:14
Mon 16 May 2016 MIHHH - Hashing Manningtree 7.8 4.8 47:49 6:08 9:57
Mon 9 May 2016 MIHHH - Hashing Great Tey 7.2 4.5 47:36 6:33 10:34
Sat 7 May 2016 Colchester Castle parkrun #162
Blue route Colchester Castle, Colchester 		5 3.1 27:43 5:32 8:56
Sat 30 Apr 2016 Colchester Castle parkrun #161
Blue route Colchester Castle, Colchester 		5 3.1 27:10 5:26 8:45
Mon 18 Apr 2016 MIHHH - Hashing Chappel 6.6 4.1 52:31 7:57 12:48
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