WilliamCuffay

About Me
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Recent Blogs
Along the Towpaths	Aug 2014
Add a title here	Aug 2013
Learning about traing with Diabetes	Aug 2010
Rejoining the gym	Aug 2010
First Race	Aug 2010

My parkrun
No parkrun selected

Recent Training
14th Apr	General	6.1mi	1:03:02
13th Apr	General	3.4mi	39:01
13th Apr	General	1.6mi	1:01:53
12th Apr	General	4.5mi	44:56
10th Apr	General	0.7mi	15:35

12 Month Benchmarks	Run
Mile	8:35
5k	26:59
5mi	44:12
10k	55:36

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2013	2014	2015	2017	PB	WB
5km	1	27:56 48.09					27:56 8:59/mi	48.09
10km	5		51:35 53.53	52:50 52.68	52:44 53.20	53:53 52.90	51:35 8:18/mi	53.53
10mi	1			1:26:53 52.88			1:26:53 8:41/mi	52.88
13.1mi	1		1:52:51 53.82				1:52:51 8:37/mi	53.82
26.2mi	3			4:31:24 46.92	5:26:17 39.35		4:31:24 10:22/mi	46.92

2022		Result	WAVA	Distance
20 Mar	Brentwood Half Marathon		0.00	13.1mi
2021		Result	WAVA	Distance
12 Sep	Havering 10k		0.00	10km
2017		Result	WAVA	Distance
20 May	Battle of the Boroughs 10k Run SB	53:53	52.90	10km
2016		Result	WAVA	Distance
20 Mar	Brentwood Half Marathon		0.00	13.1mi
2015		Result	WAVA	Distance
10 May	Halstead & Essex Marathon SB	5:26:17	39.35	26.2mi
12 Apr	Putney & Fulham Half Marathon		0.00	13.1mi
3 Jan	10k Race Series Queen Elizabeth Olympic Park SB	52:44	53.20	10km
2014		Result	WAVA	Distance
19 Oct	Chelmsford Parks Marathon	5:28:40	39.07	26.2mi
25 May	Edinburgh Marathon PB	4:31:24	46.92	26.2mi
17 May	Battle of the Boroughs 10k Run SB	52:50	52.68	10km
1 Mar	Self-Transcendence 10 Mile Race PB	1:26:53	52.88	10mi
2013		Result	WAVA	Distance
10 Aug	Hadleigh Castle 10k	1:03:13	44.02	10km
9 Jun	Southend Half Marathon PB	1:52:51	53.82	13.1mi
18 May	Battle of the Boroughs 10k Run PB	51:35	53.53	10km
7 Apr	The Regent's Park Summer 10k Race Series		0.00	10km
2010		Result	WAVA	Distance
8 Aug	Little Havens Basildon 5k Run PB	27:56	48.09	5km

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	17	10	11	4	0	0	0	0	0	0	0	0	42
2024	75	69	65	33	0	0	0	0	0	0	0	0	243
2023	10	17	17	14	3	16	16	18	10	0	1	11	133
2023	49	80	58	50	67	82	81	87	21	0	9	30	615
2022	0	0	0	0	0	3	0	1	0	5	0	0	9
2022	23	8	37	35	59	109	88	91	30	70	35	27	612
2021	0	0	2	0	0	0	3	21	0	0	1	3	29
2021	44	80	74	68	56	27	52	90	14	35	48	33	622
2020	0	0	0	0	1	0	0	0	0	0	0	0	1
2020	29	52	37	92	116	48	53	33	77	38	39	40	654
2019	0	0	0	0	6	1	5	19	0	0	0	0	30
2019	42	58	53	42	103	109	134	104	17	42	8	27	738
2018	0	1	0	0	1	4	0	0	2	0	0	0	8
2018	62	54	65	13	88	115	59	69	65	39	100	53	782
2017	0	0	0	0	6	6	16	4	0	3	4	0	38
2017	72	94	100	78	79	100	108	75	84	78	100	32	1000
2016	107	62	103	102	102	114	61	68	29	66	49	88	951
2015	42	105	68	102	55	95	75	51	105	44	72	59	872
2014	97	120	131	133	101	125	101	111	140	69	60	64	1252
2013	0	0	0	0	0	2	2	5	0	0	0	0	9
2013	34	56	35	65	121	70	86	96	107	48	42	42	801
2013	3	0	0	0	7	0	0	0	0	0	0	0	10
2012	0	0	0	0	0	0	0	0	0	0	4	0	4
2012	42	28	2	0	7	18	32	3	5	32	42	0	212
2012	0	0	0	0	0	23	0	0	3	4	0	0	31
2011	29	0	14	22	45	59	9	37	38	14	15	30	314
2011	0	0	0	0	0	16	7	0	0	0	0	0	23
2010	0	6	43	8	26	8	0	27	62	0	0	13	192

Wed 20th Mar Mar 20	Thu 21st Mar Mar 21	Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26
0.6mi, 13:44 Walk - General 1) 0.56mi - 13:44(24:37/mi) 70/82bpm [1724b/mi] 45cal 49/57rpm Add a comment 3mi, 29:48 Run - General 1) 1mi - 10:22(10:22/mi) 134/149bpm [1388b/mi] 103cal 229/466W 2) 1mi - 9:43(9:43/mi) 147/157bpm [1427b/mi] 104cal 240/371W 3) 1mi - 9:20(9:20/mi) 157/163bpm [1465b/mi] 107cal 252/482W 4) 0.03mi - 23(11:15/mi) 162/163bpm [1822b/mi] 5cal 303/403W Add a comment 0.7mi, 14:51 Walk - General 1) 0.66mi - 14:51(22:26/mi) 69/99bpm [1547b/mi] 59cal 51/63rpm Add a comment	-	-	2.3mi, 25:37 Run - General 1) 1mi - 10:47(10:47/mi) 134/146bpm [1445b/mi] 102cal 231/412W 2) 1mi - 11:22(11:22/mi) 141/147bpm [1604b/mi] 107cal 207/245W 3) 0.3mi - 3:28(11:29/mi) 134/141bpm [1538b/mi] 31cal 209/343W Add a comment	0.2mi, 3:01 Run - General 1) 0.24mi - 3:01(12:51/mi) 103/127bpm [1323b/mi] 21cal 195/289W Add a comment	3.2mi, 34:46 Run - General 1) 1mi - 11:03(11:03/mi) 130/146bpm [1436b/mi] 104cal 220/280W 2) 1mi - 10:40(10:40/mi) 141/150bpm [1504b/mi] 107cal 225/267W 3) 1mi - 10:50(10:50/mi) 149/154bpm [1615b/mi] 111cal 231/260W 4) 0.2mi - 2:13(11:14/mi) 131/146bpm [1473b/mi] 18cal 198/284W Add a comment	-
Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
4mi, 37:04 Run - General 1) 0.98mi - 10:00(10:15/mi) 136/151bpm [1394b/mi] 101cal 230/341W 2) 1mi - 8:23(8:23/mi) 156/172bpm [1307b/mi] 97cal 269/346W 3) 1mi - 8:22(8:22/mi) 152/170bpm [1273b/mi] 95cal 185/343W 4) 0.03mi - 15(9:16/mi) 161/161bpm [1493b/mi] 3cal 240/289W 5) 1mi - 10:00(10:03/mi) 159/166bpm [1597b/mi] 111cal 211/325W 6) 0.01mi - 4(8:55/mi) 156/157bpm [1391b/mi] 1cal 252/258W Add a comment	-	3.2mi, 33:58 Run - General 1) 1mi - 11:01(11:01/mi) 132/146bpm [1453b/mi] 104cal 215/382W 2) 1mi - 10:43(10:43/mi) 141/146bpm [1511b/mi] 108cal 217/295W 3) 1mi - 10:26(10:26/mi) 145/155bpm [1512b/mi] 105cal 226/272W 4) 0.17mi - 1:49(10:34/mi) 133/148bpm [1406b/mi] 16cal 213/302W Add a comment	-	5.3mi, 53:02 Run - General 1) 1mi - 10:13(10:13/mi) 143/158bpm [1460b/mi] 106cal 230/305W 2) 1mi - 9:59(9:59/mi) 155/163bpm [1548b/mi] 110cal 228/333W 3) 1mi - 9:52(9:52/mi) 157/165bpm [1550b/mi] 108cal 228/304W 4) 1mi - 9:55(9:55/mi) 159/168bpm [1576b/mi] 109cal 222/306W 5) 1mi - 9:56(9:56/mi) 155/168bpm [1539b/mi] 106cal 219/307W 6) 0.31mi - 3:05(9:57/mi) 163/164bpm [1621b/mi] 35cal 228/253W 7) 0mi - 2(10:25/mi) 162/162bpm [1688b/mi] 229/229W Add a comment	2.5mi, 28:02 Run - General 1) 1mi - 11:39(11:39/mi) 126/141bpm [1468b/mi] 100cal 210/299W 2) 1mi - 11:03(11:03/mi) 139/148bpm [1535b/mi] 109cal 218/287W 3) 0.47mi - 5:19(11:15/mi) 144/147bpm [1621b/mi] 53cal 236/367W 4) 0mi - 2(10:32/mi) 142/142bpm [1495b/mi] 1cal 254/255W Add a comment	-
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
-	3.2mi, 34:57 Run - General 1) 1mi - 10:56(10:56/mi) 128/146bpm [1399b/mi] 101cal 213/322W 2) 1mi - 10:38(10:38/mi) 138/152bpm [1467b/mi] 102cal 216/279W 3) 1mi - 10:42(10:42/mi) 147/157bpm [1573b/mi] 109cal 220/282W 4) 0.18mi - 2:41(15:01/mi) 140/146bpm [2102b/mi] 23cal 163/316W Add a comment	3.2mi, 34:30 Run - General 1) 1mi - 10:53(10:53/mi) 129/144bpm [1404b/mi] 101cal 217/310W 2) 1mi - 10:46(10:46/mi) 137/143bpm [1476b/mi] 104cal 219/273W 3) 1mi - 10:32(10:32/mi) 142/149bpm [1496b/mi] 105cal 221/267W 4) 0.2mi - 2:18(11:20/mi) 135/144bpm [1529b/mi] 20cal 216/294W Add a comment	0.3mi, 3:55 Run - General 1) 0.32mi - 3:55(12:04/mi) 146/152bpm [1763b/mi] 39cal 219/367W Add a comment 7.2mi, 1:15:02 Run - General 1) 1mi - 10:48(10:48/mi) 130/142bpm [1405b/mi] 105cal 232/440W 2) 1mi - 10:26(10:26/mi) 146/152bpm [1523b/mi] 111cal 223/302W 3) 1mi - 10:25(10:25/mi) 149/153bpm [1551b/mi] 110cal 231/344W 4) 1mi - 10:41(10:41/mi) 146/152bpm [1559b/mi] 107cal 225/300W 5) 1mi - 10:26(10:26/mi) 151/154bpm [1575b/mi] 109cal 229/270W 6) 1mi - 10:09(10:09/mi) 154/159bpm [1563b/mi] 111cal 237/316W 7) 1mi - 10:11(10:11/mi) 157/163bpm [1599b/mi] 107cal 227/365W 8) 0.18mi - 1:55(10:31/mi) 158/166bpm [1662b/mi] 21cal 226/332W 9) 0mi - 2(10:27/mi) 155/155bpm [1620b/mi] 225/226W Add a comment	0.7mi, 17:37 Walk - General 1) 0.72mi - 17:37(24:22/mi) 95/104bpm [2314b/mi] 71cal 49/79rpm Add a comment	0.6mi, 12:05 Walk - General 1) 0.61mi - 12:05(19:53/mi) 83/99bpm [1651b/mi] 54cal 55/61rpm Add a comment 3.2mi, 32:02 Run - General 1) 1mi - 10:24(10:24/mi) 131/149bpm [1362b/mi] 100cal 227/314W 2) 1mi - 10:06(10:06/mi) 147/154bpm [1484b/mi] 107cal 238/277W 3) 1mi - 9:57(9:57/mi) 149/154bpm [1482b/mi] 107cal 237/278W 4) 0.14mi - 1:33(10:50/mi) 146/151bpm [1583b/mi] 16cal 205/285W 5) 0mi - 2(8:50/mi) 142/142bpm [1254b/mi] 204/204W Add a comment	-
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
0.7mi, 15:35 Walk - General 1) 0.66mi - 15:35(23:29/mi) 88/108bpm [2066b/mi] 60cal 53/78rpm Add a comment	-	4.5mi, 44:56 Run - General 1) 1mi - 9:13(9:13/mi) 133/148bpm [1226b/mi] 91cal 254/558W 2) 1mi - 9:08(9:08/mi) 155/162bpm [1415b/mi] 103cal 252/364W 3) 1mi - 10:36(10:36/mi) 146/160bpm [1547b/mi] 108cal 222/335W 4) 1mi - 9:27(9:27/mi) 156/169bpm [1474b/mi] 105cal 228/351W 5) 0.51mi - 6:33(12:52/mi) 151/167bpm [1943b/mi] 65cal 219/342W Add a comment	3.4mi, 39:01 Run - General 1) 1mi - 11:22(11:22/mi) 139/150bpm [1579b/mi] 110cal 211/273W 2) 1mi - 11:34(11:34/mi) 143/150bpm [1654b/mi] 110cal 200/273W 3) 1mi - 11:33(11:33/mi) 144/149bpm [1664b/mi] 109cal 208/260W 4) 0.39mi - 4:32(11:36/mi) 143/148bpm [1659b/mi] 41cal 198/272W Add a comment 1.6mi, 1:01:53 Walk - General 1) 1mi - 25:32(25:32/mi) 93/109bpm [2374b/mi] 99cal 44/60rpm 2) 0.59mi - 36:21(1:01:57/mi) 82/98bpm [5079b/mi] 103cal 21/108rpm Add a comment	6.1mi, 1:03:02 Run - General 1) 1mi - 10:36(10:36/mi) 138/152bpm [1463b/mi] 106cal 227/303W 2) 1mi - 10:28(10:28/mi) 144/154bpm [1507b/mi] 106cal 225/324W 3) 1mi - 10:14(10:14/mi) 146/160bpm [1495b/mi] 104cal 224/327W 4) 1mi - 10:20(10:20/mi) 153/164bpm [1581b/mi] 112cal 234/325W 5) 1mi - 10:24(10:24/mi) 152/163bpm [1581b/mi] 108cal 218/313W 6) 1mi - 10:19(10:19/mi) 156/164bpm [1608b/mi] 111cal 216/319W 7) 0.06mi - 40(10:36/mi) 152/157bpm [1612b/mi] 7cal 235/257W 8) 0mi - 2(9:28/mi) 151/151bpm [1430b/mi] 234/236W Add a comment	-	-

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