jmk4

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Recent Training
13th Apr	General	1.8mi	32:56
9th Apr	Treadmill	1.2mi	20:21
9th Apr	Elliptical	0mi	31:12
7th Apr	General	1.7mi	30:58
6th Apr	General	4.9mi	1:31:37

12 Month Benchmarks	Run
Mile	9:38
5k	33:55
5mi	55:58
10k	1:10:54

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Best Times
Best WAVA

Dist	Races	2009	2011	2012	2013	2015	2020	PB	WB
5km	3			19:32 70.84	19:27 71.69			19:27 6:16/mi	71.69
10mi	1		1:09:40 65.94					1:09:40 6:58/mi	65.94
13.1mi	4	1:50:25 53.79	1:35:17 63.23		1:35:14 64.30		1:44:12 62.36	1:35:14 7:16/mi	64.30
26.2mi	3			3:19:47 63.75	3:20:42 64.51	3:55:29 55.44		3:19:47 7:38/mi	64.51

2020		Result	WAVA	Distance
8 Feb	Run Through Victoria Park half marathon SB	1:44:12	62.36	13.1mi
2015		Result	WAVA	Distance
14 Mar	Thames Meander Spring Marathon SB	3:55:29	55.44	26.2mi
2013		Result	WAVA	Distance
29 Sep	Robin Hood Marathon SB	3:20:42	64.51	26.2mi
13 Jul	Barking parkrun PB	19:27	71.69	5km
14 Apr	East London Half Marathon PB	1:35:14	64.30	13.1mi
2012		Result	WAVA	Distance
15 Sep	Barking parkrun SB	19:32	70.84	5km
1 Sep	Barking parkrun	19:51	69.71	5km
29 Apr	Milton Keynes Marathon PB	3:19:47	63.75	26.2mi
2011		Result	WAVA	Distance
10 Sep	Self Transcendence 10m PB	1:09:40	65.94	10mi
8 May	Richmond Half Marathon SB	1:35:17	63.23	13.1mi
2009		Result	WAVA	Distance
10 May	Ranelagh Richmond Half Marathon SB	1:50:25	53.79	13.1mi

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	19	0	16	10	0	0	0	0	0	0	0	0	45
2024	2	0	15	3	0	0	0	0	0	0	0	0	20
2023	2	7	12	56	38	27	5	10	48	29	10	21	264
2023	13	19	5	42	18	20	0	2	2	6	0	0	128
2022	7	4	10	2	0	9	38	11	27	12	16	8	144
2022	7	7	11	40	0	16	19	25	51	51	1	10	238
2021	0	7	0	0	0	0	0	0	0	0	13	2	21
2021	25	13	3	8	68	116	153	79	57	21	23	38	604
2021	0	0	0	0	0	0	0	0	0	0	0	3	3
2020	201	126	10	41	58	44	0	7	24	31	89	91	722
2019	0	2	124	175	176	130	102	200	112	181	146	172	1520
2018	231	195	232	134	132	133	85	90	131	30	0	0	1393
2017	68	48	102	142	84	85	99	86	79	57	76	168	1094
2016	137	30	44	154	251	150	225	157	203	176	0	0	1526
2015	0	0	0	0	0	0	0	2	0	0	0	0	2
2015	264	283	306	238	258	236	206	180	123	149	82	102	2427
2014	124	165	214	245	170	273	262	302	236	151	153	228	2523
2013	103	152	177	236	223	286	355	358	305	129	114	102	2540
2012	305	287	352	277	169	212	256	238	263	210	246	219	3036
2011	160	175	102	217	176	171	252	232	243	254	290	220	2491
2011	0	0	0	17	112	30	0	0	0	0	0	0	160
2010	100	115	152	152	130	147	14	25	80	148	147	142	1352
2010	0	0	0	0	0	0	0	0	30	0	0	0	30
2009	5	28	103	134	128	92	94	82	5	20	16	89	797
2008	0	0	0	0	0	0	0	102	85	0	0	0	187

Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29
2.1mi, 41:31 Walk - General 1) 1mi - 20:31(20:31/mi) 105/116bpm [2155b/mi] 140cal 56/61rpm 2) 1mi - 19:23(19:23/mi) 100/112bpm [1938b/mi] 117cal 55/59rpm 3) 0.08mi - 1:37(20:25/mi) 102/107bpm [2083b/mi] 9cal 56/59rpm Add a comment 1.8mi, 32:55 Walk - General 1) 1mi - 17:41(17:41/mi) 95/113bpm [1680b/mi] 125cal 58/62rpm 2) 0.84mi - 15:14(18:04/mi) 101/107bpm [1825b/mi] 101cal 57/62rpm Add a comment	-	-	-	-	-	2mi, 40:22 Walk - General 1) 1mi - 19:48(19:48/mi) 110/118bpm [2177b/mi] 147cal 56/60rpm 2) 1mi - 20:01(20:01/mi) 110/120bpm [2202b/mi] 126cal 56/63rpm 3) 0.03mi - 33(17:54/mi) 107/110bpm [1915b/mi] 3cal 56/58rpm Add a comment 1.8mi, 32:41 Walk - General 1) 1mi - 18:03(18:03/mi) 104/117bpm [1877b/mi] 123cal 57/61rpm 2) 0.8mi - 14:38(18:13/mi) 105/114bpm [1913b/mi] 98cal 57/60rpm Add a comment
Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5
-	4.1mi, 53:49 Run - General 1) 1mi - 12:51(12:51/mi) 126/136bpm [1620b/mi] 133cal 293/501W 2) 1mi - 12:58(12:58/mi) 138/143bpm [1790b/mi] 137cal 287/382W 3) 1mi - 13:35(13:35/mi) 141/149bpm [1915b/mi] 135cal 289/421W 4) 1mi - 13:45(13:45/mi) 142/147bpm [1952b/mi] 145cal 289/444W 5) 0.06mi - 41(11:57/mi) 146/148bpm [1745b/mi] 8cal 309/365W Add a comment	1.8mi, 33:37 Walk - General 1) 1mi - 18:22(18:22/mi) 108/114bpm [1984b/mi] 120cal 56/75rpm 2) 0.8mi - 15:15(19:06/mi) 110/123bpm [2101b/mi] 100cal 56/62rpm Add a comment	2.2mi, 28:13 Run - General 1) 1mi - 12:18(12:18/mi) 126/133bpm [1549b/mi] 131cal 306/816W 2) 1mi - 13:32(13:32/mi) 136/140bpm [1840b/mi] 139cal 279/381W 3) 0.17mi - 2:24(13:51/mi) 137/138bpm [1897b/mi] 26cal 275/313W Add a comment	-	-	-
Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12
4.9mi, 1:31:37 Walk - General 1) 1mi - 18:00(18:00/mi) 99/115bpm [1782b/mi] 121cal 56/60rpm 2) 1mi - 18:54(18:54/mi) 98/107bpm [1852b/mi] 119cal 55/59rpm 3) 1mi - 19:49(19:49/mi) 96/105bpm [1902b/mi] 118cal 54/60rpm 4) 1mi - 18:20(18:20/mi) 99/109bpm [1815b/mi] 119cal 56/62rpm 5) 0.79mi - 15:04(19:03/mi) 98/107bpm [1867b/mi] 94cal 55/61rpm 6) 0.07mi - 1:29(21:48/mi) 101/107bpm [2201b/mi] 10cal 53/58rpm Add a comment	1.7mi, 30:58 Walk - General 1) 1mi - 18:10(18:10/mi) 106/113bpm [1926b/mi] 123cal 58/62rpm 2) 0.68mi - 12:48(18:42/mi) 108/125bpm [2019b/mi] 83cal 58/61rpm Add a comment	-	1.2mi, 20:21 Run - Treadmill 1) 1mi - 17:33(17:33/mi) 118/123bpm [2071b/mi] 154cal 136/151W 2) 0.16mi - 2:48(17:49/mi) 118/121bpm [2102b/mi] 23cal 134/149W Add a comment 0mi, 31:12 Cross - Elliptical 1) 0mi - 31:12(0/mi) 128/165bpm [INFb/mi] 308cal 61/66rpm Add a comment	-	-	-
Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19
1.8mi, 32:56 Walk - General 1) 1mi - 17:48(17:48/mi) 103/118bpm [1833b/mi] 123cal 57/61rpm 2) 0.82mi - 15:08(18:25/mi) 103/113bpm [1897b/mi] 100cal 57/60rpm Add a comment	-	-	-	-	-	-

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