-
Races
197 -
Miles
10079 -
Miles
6 -
Miles
141 -
Miles
832 -
WAVA
60.58% -
Mile
6:47 -
5k
22:42 -
5M
39:57 -
10k
49:02 -
10M
1:19:47 -
Half
1:49:27 -
20M
3:10:55 -
Mara
4:01:54
About Me | |
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In training for something or other. In need of mental toughness.
Show More...
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Random Q&A | See your Q&A |
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This user has not completed any responses. |
Recent Blogs | |
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London at last! | Dec 2023 |
If I don't... | Feb 2022 |
Podcast ideas | Jan 2021 |
2020 Highlights? Cat in boxes, obviously | Dec 2020 |
My parkrun |
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No parkrun selected |
Recent Training | |||
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21st Apr
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Race | 26.7mi | 5:58:43 |
20th Apr
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General | 0.5mi | 10:12 |
20th Apr
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General | 1mi | 15:59 |
20th Apr
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General | 1.5mi | 30:30 |
19th Apr
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Easy | 1.4mi | 15:05 |
12 Month Benchmarks | Run |
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Mile | 8:55 |
5k | 29:09 |
5mi | 49:51 |
10k | 1:02:13 |
10mi | 1:53:17 |
Half | 2:39:19 |
20mi | 4:22:29 |
Mara | 5:53:51 |
Followers (2) |
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Badges Collected | See available badges |
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Read Everyone!
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- Best WAVA
Dist | Races | 2010 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2018 | 2019 | 2020 | 2021 | 2022 | 2023 | 2024 | PB | WB |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 4 | 6:47 58.60 | 9:00 47.51 | 6:47
6:47/mi
|
58.60 | |||||||||||||
2.8mi | 1 | 20:57 57.08 | 20:57
7:37/mi
|
57.08 | ||||||||||||||
5km | 111 | 34:03 39.50 | 27:33 49.18 | 24:20 56.09 | 22:42 60.58 | 23:08 59.45 | 23:45 58.78 | 24:21 57.78 | 23:28 60.42 | 25:40 56.11 | 25:32 56.40 | 26:58 53.82 | 32:44 45.42 | 22:42
7:18/mi
|
60.58 | |||
5mi | 15 | 43:25 51.99 | 39:57 56.50 | 43:05 53.59 | 43:21 53.67 | 46:49 51.68 | 39:57
7:59/mi
|
56.50 | ||||||||||
5.3mi | 4 | 52:17 45.59 | 44:04 54.50 | 44:04
8:19/mi
|
54.50 | |||||||||||||
10km | 20 | 1:02:28 45.15 | 53:46 52.84 | 49:02 57.94 | 50:58 57.46 | 49:31 59.59 | 55:55 53.60 | 1:02:32 49.38 | 49:02
7:53/mi
|
59.59 | ||||||||
11.7km | 1 | 1:01:51 54.84 | 1:01:51
8:30/mi
|
54.84 | ||||||||||||||
12km | 1 | 1:17:49 47.66 | 1:17:49
10:26/mi
|
47.66 | ||||||||||||||
10mi | 8 | 1:29:02 52.24 | 1:24:16 55.56 | 1:19:47 58.75 | 1:24:30 56.35 | 1:29:01 53.91 | 1:19:47
7:59/mi
|
58.75 | ||||||||||
13.1mi | 14 | 2:36:36 39.08 | 1:50:06 56.47 | 1:49:27 56.81 | 1:56:57 54.02 | 1:50:05 57.39 | 1:56:37 54.62 | 2:09:28 50.01 | 2:16:00 48.41 | 2:29:50 44.69 | 1:49:27
8:21/mi
|
57.39 | ||||||
16mi | 2 | 2:43:57 48.77 | 2:43:57
10:15/mi
|
48.77 | ||||||||||||||
18mi | 1 | 4:18:00 34.45 | 4:18:00
14:20/mi
|
34.45 | ||||||||||||||
20mi | 5 | 3:10:55 50.81 | 3:13:29 50.96 | 3:34:20 46.39 | 3:28:56 47.99 | 3:55:00 44.15 | 3:10:55
9:33/mi
|
50.96 | ||||||||||
33km | 2 | 4:02:22 42.14 | 3:36:44 47.52 | 3:36:44
10:34/mi
|
47.52 | |||||||||||||
21mi | 1 | 3:22:22 50.50 | 3:22:22
9:38/mi
|
50.50 | ||||||||||||||
26.2mi | 7 | 4:21:50 49.29 | 4:01:54 53.35 | 4:29:09 48.76 | 4:52:39 46.01 | 4:01:54
9:14/mi
|
53.35 |
2024 | Result | WAVA | Distance | |
---|---|---|---|---|
21 Apr | London Marathon | 0.00 | 26.2mi | |
17 Feb | 5K Breakfast Run- Zurich Maratón de Sevilla SB | 32:44 | 44.99 | 5km |
2023 | Result | WAVA | Distance | |
19 Nov | Gosport Half Marathon | 0.00 | 13.1mi | |
24 Sep | Round the Lakes Poole 10K | 1:02:40 | 47.81 | 10km |
1 Sep | September Virtual Mile SB | 9:00 | 48.08 | 1mi |
1 Jul | July Virtual Mile | 9:31 | 45.11 | 1mi |
16 Apr | Marnhull 12 PB | 1:17:49 | 46.30 | 12km |
10 Apr | Yeovil Easter Bunny 10K SB | 1:02:32 | 47.51 | 10km |
26 Mar | Yeovil Half Marathon SB | 2:29:50 | 43.37 | 13.1mi |
2022 | Result | WAVA | Distance | |
22 May | May 5 SB | 46:49 | 50.40 | 5mi |
7 May | Marlborough Downs Challenge SB | 3:55:00 | 43.10 | 20mi |
2021 | Result | WAVA | Distance | |
19 Sep | Wokingham Half Marathon | 0.00 | 13.1mi | |
11 Jul | Puddletown Plod SB | 2:16:00 | 46.96 | 13.1mi |
15 May | test event 5k kempton park race A SB | 26:58 | 53.33 | 5km |
1 Jan | Fake parkrun | 27:52 | 51.60 | 5km |
1 Jan | Fake parkrun (NYD Double) | 27:45 | 51.82 | 5km |
2020 | Result | WAVA | Distance | |
4 Jul | Fake parkrun | 0.00 | 5km | |
6 Jun | Fake parkrun | 30:54 | 46.18 | 5km |
30 May | Fake parkrun | 29:30 | 48.37 | 5km |
11 Apr | Fake parkrun | 27:10 | 52.52 | 5km |
7 Mar | Blandford parkrun SB | 25:32 | 55.88 | 5km |
2019 | Result | WAVA | Distance | |
5 Oct | Bournemouth Supersonic 10K SB | 55:55 | 51.82 | 10km |
10 Aug | Blandford parkrun SB | 25:40 | 55.59 | 5km |
20 Jul | Weymouth parkrun | 26:08 | 54.18 | 5km |
22 Jun | Weymouth parkrun | 26:42 | 53.03 | 5km |
9 Jun | Beer Lovers Marathon | 6:29:08 | 33.83 | 26.2mi |
8 Jun | Aachener Weiher parkrun | 27:48 | 50.93 | 5km |
1 Jun | Weymouth parkrun | 26:48 | 52.83 | 5km |
25 May | Egdon Easy | 58:27 | 49.17 | 10km |
25 May | Weymouth parkrun | 27:03 | 52.34 | 5km |
18 May | Weymouth parkrun | 27:15 | 51.96 | 5km |
11 May | Marlborough Downs Challenge - 20 miles | 0.00 | 20mi | |
5 May | North Dorset Village Marathon SB | 4:52:39 | 44.98 | 26.2mi |
4 May | Weymouth parkrun | 27:53 | 50.78 | 5km |
27 Apr | Weymouth parkrun | 28:15 | 50.12 | 5km |
7 Apr | Vienna City Marathon | 5:06:09 | 43.00 | 26.2mi |
31 Mar | The Royal Borough of Kingston Spring Raceday PB | 2:43:57 | 47.39 | 16mi |
17 Mar | Fleet Half Marathon SB | 2:09:28 | 48.49 | 13.1mi |
2018 | Result | WAVA | Distance | |
25 Mar | Combe Gibbet to Overton | 2:43:25 | 47.15 | 16mi |
11 Feb | Bramley 20 SB | 3:28:56 | 46.86 | 20mi |
2017 | Result | WAVA | Distance | |
29 Oct | Windle Valley Club Handicap SB | 49:31 | 57.57 | 10km |
15 Oct | Bruges Marathon | 0.00 | 26.2mi | |
9 Sep | Upton Court parkrun SB | 23:28 | 59.87 | 5km |
26 Aug | Upton Court parkrun | 23:40 | 59.37 | 5km |
13 Aug | Salisbury 5-4-3-2-1 Trail Short Course PB | 3:36:44 | 46.40 | 33km |
10 Aug | Dinton Summer Series (5k) | 24:48 | 56.65 | 5km |
7 Aug | Sri Chinmoy 5K Series | 24:02 | 58.46 | 5km |
31 Jul | Sri Chinmoy 5K Series | 23:46 | 59.12 | 5km |
29 Jul | parkrun de Montsouris | 23:47 | 59.07 | 5km |
16 Jul | Fairlands Valley Challenge 18 PB | 4:18:00 | 33.61 | 18mi |
13 Jul | Windlesham Pairs Relay - Club Race | 0.00 | 10km | |
1 Jul | Upton Court parkrun | 24:32 | 56.83 | 5km |
25 Jun | Windle Valley Club Handicap | 52:46 | 53.59 | 10km |
10 Jun | Endure24 - lap 3 | 44:18 | 51.16 | 5mi |
10 Jun | Endure24 - lap 4 | 47:27 | 47.76 | 5mi |
10 Jun | Endure24 - lap 2 SB | 43:21 | 52.28 | 5mi |
10 Jun | Endure24 - 5M lap | 43:27 | 52.16 | 5mi |
8 Jun | Dinton Summer Series (5k) | 25:00 | 55.77 | 5km |
4 Jun | Dorking 10 SB | 1:29:01 | 52.46 | 10mi |
21 May | Binfield 10K | 54:46 | 51.63 | 10km |
6 May | Marlborough Downs Challenge - 20 miles SB | 3:34:20 | 45.30 | 20mi |
30 Apr | Ranelagh Richmond Half Marathon | 0.00 | 13.1mi | |
29 Apr | Upton Court parkrun | 24:15 | 57.50 | 5km |
11 Mar | Holkham parkrun | 25:17 | 55.15 | 5km |
12 Feb | Wokingham Half Marathon SB | 1:56:37 | 52.95 | 13.1mi |
21 Jan | Upton Court parkrun | 25:13 | 55.29 | 5km |
2016 | Result | WAVA | Distance | |
2 Oct | Julian Farrell 10Km | 51:08 | 55.30 | 10km |
25 Sep | Windle Valley Runners 10km Handicap race SB | 50:58 | 55.48 | 10km |
27 Aug | Stratford-upon-Avon parkrun SB | 24:21 | 57.26 | 5km |
14 Aug | Salisbury 5-4-3-2-1 Trail Short Course SB | 4:02:22 | 41.15 | 33km |
19 Jul | Bounders Relay | 0.00 | 2mi | |
11 Jun | Endure24 - lap 2 | 43:26 | 51.77 | 5mi |
11 Jun | Endure24 - lap 3 | 46:03 | 48.83 | 5mi |
11 Jun | Endure24 - lap 4 | 48:17 | 46.57 | 5mi |
11 Jun | Endure24 - lap 1 SB | 43:05 | 52.19 | 5mi |
5 Jun | Dorking 10 | 1:32:18 | 50.18 | 10mi |
4 Jun | Upton Court parkrun | 24:34 | 56.33 | 5km |
1 May | North Dorset Village Marathon SB | 4:29:09 | 47.71 | 26.2mi |
25 Mar | Maidenhead Easter 10 SB | 1:24:30 | 54.81 | 10mi |
13 Mar | Surrey Half Marathon SB | 1:50:05 | 55.63 | 13.1mi |
27 Feb | Upton Court parkrun | 24:59 | 55.39 | 5km |
14 Feb | Bramley 20 SB | 3:13:29 | 49.77 | 20mi |
2015 | Result | WAVA | Distance | |
24 Oct | CTS Suffolk Half Marathon | 2:11:25 | 46.60 | 13.1mi |
17 Oct | Upton Court parkrun SB | 23:45 | 58.27 | 5km |
27 Sep | Windle Valley Runners 10km Handicap race | 50:41 | 55.35 | 10km |
13 Sep | Farnham Pilgrim Half Marathon | 2:13:03 | 46.03 | 13.1mi |
6 Sep | Maidenhead Half Marathon SB | 1:56:57 | 52.36 | 13.1mi |
9 Aug | Salisbury 5-4-3-2-1 Trail Half | 2:18:18 | 44.28 | 13.1mi |
13 Jun | Endure24 | 0.00 | 5mi | |
15 Feb | Bramley 20 | 0.00 | 20mi | |
2014 | Result | WAVA | Distance | |
7 Dec | Hogs Back Road Race PB | 1:01:51 | 53.12 | 11.7km |
8 Nov | 4 Minute Mile | 6:48 | 59.41 | 1mi |
19 Jul | 4 Minute Mile, Guildford PB | 6:47 | 59.12 | 1mi |
28 Jun | Endure24 | 0.00 | 5mi | |
31 May | Stockholm Marathon PB | 4:01:54 | 52.22 | 26.2mi |
18 May | Hook 10 | 1:23:08 | 54.82 | 10mi |
10 May | Marlborough Downs 20 PB | 3:10:55 | 49.62 | 20mi |
27 Apr | Bracknell Half Marathon PB | 1:49:27 | 55.04 | 13.1mi |
18 Apr | Maidenhead Easter 10 PB | 1:19:47 | 57.12 | 10mi |
22 Mar | Enigma Week at the knees day 6 | 4:04:17 | 51.71 | 26.2mi |
15 Mar | Bushy parkrun SB | 23:08 | 58.93 | 5km |
1 Jan | Andover parkrun | 0.00 | 5km | |
2013 | Result | WAVA | Distance | |
25 Dec | Bushy parkrun | 24:27 | 55.76 | 5km |
14 Dec | Upton Court parkrun #52 | 24:06 | 56.57 | 5km |
7 Dec | Fulham Palace parkrun PB | 22:42 | 60.06 | 5km |
30 Nov | Upton Court parkrun #50 | 23:56 | 56.96 | 5km |
17 Nov | Gosport Half Marathon SB | 1:50:06 | 54.72 | 13.1mi |
9 Nov | Upton Court parkrun #47 | 23:58 | 56.88 | 5km |
2 Nov | Aylesbury parkrun #1 | 23:45 | 57.40 | 5km |
20 Oct | Cabbage Patch 10 | 1:24:22 | 54.02 | 10mi |
19 Oct | Upton Court parkrun #45 | 26:44 | 50.99 | 5km |
12 Oct | Upton Court parkrun #44 | 22:58 | 59.36 | 5km |
6 Oct | MBNA Chester Marathon SB | 4:21:50 | 48.24 | 26.2mi |
5 Oct | Delamere parkrun | 26:37 | 51.22 | 5km |
28 Sep | Upton Court parkrun #42 | 23:44 | 57.44 | 5km |
22 Sep | Swallowfield 10k | 49:27 | 55.84 | 10km |
21 Sep | Upton Court parkrun #41 | 22:52 | 59.62 | 5km |
14 Sep | Kennet & Avon Trail Race -21 Miles PB | 3:22:22 | 49.33 | 21mi |
31 Aug | Osterley parkrun #1 | 26:01 | 52.40 | 5km |
31 Jul | Woodland 5 - Race 3 | 45:07 | 52.08 | 5.3mi |
28 Jul | Down Tow Up Flow Thames Towpath Half Marathon | 1:58:21 | 50.91 | 13.1mi |
27 Jul | Upton Court parkrun #34 | 23:49 | 57.24 | 5km |
20 Jul | Dorney Dash 10k PB | 49:02 | 55.87 | 10km |
6 Jul | Runnymede relay - short leg PB | 20:57 | 56.87 | 2.75mi |
6 Jul | Alice Holt parkrun | 26:11 | 51.68 | 5km |
3 Jul | Yateley 10K Series - Race 2 | 50:05 | 54.70 | 10km |
29 Jun | Arrow Valley parkrun | 23:36 | 57.34 | 5km |
26 Jun | Woodland 5 - Race 2 PB | 44:04 | 52.91 | 5.3mi |
22 Jun | Upton Court parkrun #31 | 23:11 | 58.37 | 5km |
19 Jun | Forest Five | 0.00 | 5mi | |
8 Jun | Upton Court parkrun #29 | 24:39 | 54.90 | 5km |
5 Jun | Yateley 10K Series - Race 1 | 51:21 | 53.35 | 10km |
1 Jun | Upton Court parkrun #28 | 24:22 | 55.53 | 5km |
22 May | Woodland 5 - Race 1 | 46:18 | 50.35 | 5.3mi |
12 May | Marlow 5 PB | 39:57 | 54.99 | 5mi |
4 May | Upton Court parkrun #23 | 24:04 | 56.23 | 5km |
20 Apr | Reading parkrun | 24:26 | 55.38 | 5km |
13 Apr | Poole parkrun #108 | 24:09 | 56.03 | 5km |
1 Apr | Beaconsfield 5 | 43:11 | 50.87 | 5mi |
30 Mar | Upton Court parkrun #19 | 24:49 | 54.53 | 5km |
29 Mar | Maidenhead Easter 10 SB | 1:24:16 | 53.67 | 10mi |
24 Mar | Eastleigh 10k | 50:10 | 54.61 | 10km |
23 Mar | Upton Court parkrun #18 | 25:10 | 53.77 | 5km |
16 Mar | Upton Court parkrun #17 | 24:12 | 55.92 | 5km |
9 Mar | Amager Fælled parkrun | 23:58 | 56.46 | 5km |
2 Mar | Upton Court parkrun #15 | 24:33 | 55.12 | 5km |
23 Feb | Upton Court parkrun #14 | 25:11 | 53.73 | 5km |
10 Feb | Wokingham Half Marathon | 1:56:03 | 51.52 | 13.1mi |
5 Jan | Upton Court parkrun | 25:13 | 53.66 | 5km |
2012 | Result | WAVA | Distance | |
22 Dec | Woodley Parkrun #11 | 25:07 | 53.88 | 5km |
3 Nov | Woodley parkrun #4 | 25:11 | 53.73 | 5km |
27 Oct | Woodley Parkrun #3 SB | 24:20 | 55.61 | 5km |
21 Oct | Cabbage Patch 10 SB | 1:29:02 | 50.79 | 10mi |
20 Oct | Woodley parkrun | 24:57 | 54.24 | 5km |
13 Oct | Woodley parkrun #1 | 24:48 | 54.56 | 5km |
7 Oct | Fairoaks Five SB | 43:25 | 50.60 | 5mi |
6 Oct | Southampton parkrun #14 | 24:51 | 54.45 | 5km |
29 Sep | Black Park parkrun | 25:15 | 53.59 | 5km |
22 Sep | Bedfont Lakes parkrun | 24:36 | 55.01 | 5km |
16 Sep | Swallowfield 10k SB | 53:46 | 50.96 | 10km |
15 Sep | Wycombe Rye parkrun #7 | 25:21 | 53.38 | 5km |
8 Sep | Reading parkrun #152 3rd anniversary | 25:41 | 52.69 | 5km |
1 Sep | Old Deer Park Parkrun | 25:02 | 54.06 | 5km |
25 Aug | Kingston parkrun | 25:56 | 52.18 | 5km |
18 Aug | Black Park parkrun | 26:46 | 50.56 | 5km |
15 Aug | Thames 10K (rescheduled from 11 July) | 57:33 | 47.61 | 10km |
11 Aug | Crane parkrun | 26:01 | 52.01 | 5km |
14 Jul | Bushy parkrun | 26:28 | 50.75 | 5km |
8 Jul | British 10K London Run | 56:08 | 48.46 | 10km |
7 Jul | Crane parkrun | 27:10 | 49.45 | 5km |
30 Jun | York parkrun | 25:51 | 51.97 | 5km |
27 Jun | Woodland 5 & a bit - Race 2 SB | 52:17 | 44.26 | 5.3mi |
23 Jun | Crane Parkrun | 26:12 | 51.27 | 5km |
20 Jun | Forest Five | 46:29 | 46.90 | 5mi |
16 Jun | Reading parkrun | 27:09 | 49.48 | 5km |
9 Jun | Crane parkrun | 26:10 | 51.34 | 5km |
5 Jun | Basingstoke parkrun (Jubilee special) | 27:09 | 49.48 | 5km |
5 Jun | Newbury parkrun #18 (Diamond Jubilee special) | 28:46 | 46.70 | 5km |
4 Jun | Eastleigh parkrun #105 (Bank Holiday Special) | 29:10 | 46.06 | 5km |
19 May | Reading parkrun | 27:51 | 48.23 | 5km |
13 May | Marlow 5 | 47:20 | 46.06 | 5mi |
7 May | Frimley Lodge parkrun - Bank Holiday Special | 26:22 | 50.95 | 5km |
5 May | Guildford parkrun | 26:23 | 50.91 | 5km |
28 Apr | Reading parkrun | 26:47 | 50.15 | 5km |
21 Apr | Reading parkrun #132 | 26:27 | 50.79 | 5km |
14 Apr | Richmond parkrun | 27:21 | 49.12 | 5km |
7 Apr | Walsall parkrun | 25:40 | 52.34 | 5km |
31 Mar | Poole parkrun | 26:15 | 51.17 | 5km |
24 Mar | Reading Parkrun #128 | 26:18 | 51.08 | 5km |
17 Mar | Newbury parkrun #6 | 26:41 | 50.34 | 5km |
10 Mar | Finsbury parkrun | 26:06 | 51.47 | 5km |
3 Mar | Reading parkrun #125 | 27:17 | 49.24 | 5km |
25 Feb | Reading parkrun #124 | 26:47 | 50.15 | 5km |
12 Feb | The Reading 5 Mile Race | 47:00 | 46.39 | 5mi |
11 Feb | Newbury parkrun #1 | 28:04 | 47.86 | 5km |
4 Feb | Reading parkrun | 26:37 | 50.47 | 5km |
28 Jan | bushy park parkrun | 27:15 | 49.30 | 5km |
21 Jan | Reading parkrun #119 | 27:26 | 48.97 | 5km |
14 Jan | bushy park parkrun | 26:59 | 49.78 | 5km |
7 Jan | bushy park parkrun | 27:28 | 48.91 | 5km |
1 Jan | Frimley Lodge parkrun | 28:01 | 47.95 | 5km |
2011 | Result | WAVA | Distance | |
10 Dec | Reading parkrun SB | 27:33 | 48.76 | 5km |
26 Nov | Reading parkrun #111 | 28:52 | 46.53 | 5km |
25 Sep | Windsor Half Marathon SB | 2:36:36 | 37.92 | 13.1mi |
10 Sep | Reading parkrun #100 | 29:26 | 45.64 | 5km |
4 Sep | Swallowfield 10k | 1:03:24 | 42.91 | 10km |
3 Sep | Reading parkrun #99 | 29:28 | 45.59 | 5km |
30 Jul | Dorney Dash SB | 1:02:28 | 43.55 | 10km |
11 Jun | Reading parkrun #88 | 31:21 | 42.54 | 5km |
16 Apr | Reading parkrun #80 | 31:55 | 41.78 | 5km |
2010 | Result | WAVA | Distance | |
23 Oct | Reading parkrun SB | 34:03 | 39.16 | 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 | 3 | 2 | 1 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 |
2024 | 46 | 64 | 93 | 62 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 265 |
2023 | 7 | 7 | 6 | 0 | 0 | 48 | 27 | 19 | 10 | 6 | 3 | 3 | 138 |
2023 | 19 | 67 | 112 | 65 | 52 | 11 | 35 | 78 | 90 | 94 | 5 | 10 | 638 |
2022 | 0 | 0 | 0 | 31 | 19 | 3 | 29 | 39 | 26 | 0 | 0 | 5 | 152 |
2022 | 73 | 84 | 109 | 86 | 114 | 38 | 70 | 59 | 63 | 21 | 40 | 46 | 805 |
2021 | 28 | 17 | 24 | 18 | 6 | 5 | 0 | 7 | 0 | 5 | 0 | 4 | 114 |
2021 | 6 | 0 | 39 | 71 | 47 | 47 | 78 | 43 | 61 | 27 | 46 | 82 | 546 |
2020 | 26 | 20 | 28 | 31 | 23 | 25 | 27 | 9 | 1 | 2 | 3 | 4 | 199 |
2020 | 0 | 0.5 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | 0 | 0 | 0 | 0.8 |
2020 | 44 | 102 | 86 | 90 | 81 | 69 | 98 | 83 | 82 | 83 | 85 | 104 | 1007 |
2020 | 45 | 0 | 5 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 50 |
2019 | 1 | 8 | 31 | 11 | 4 | 0 | 0 | 0 | 16 | 0 | 0 | 0 | 71 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.4 | 3 | 1.9 | 0 | 0 | 5.3 |
2019 | 64 | 49 | 96 | 63 | 109 | 83 | 110 | 87 | 24 | 57 | 63 | 98 | 904 |
2019 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 28 | 33 | 0 | 0 | 75 |
2018 | 0 | 0 | 0 | 2 | 13 | 7 | 0 | 5 | 0 | 8 | 0 | 0 | 35 |
2018 | 58 | 89 | 70 | 14 | 13 | 29 | 15 | 17 | 22 | 31 | 58 | 42 | 458 |
2017 | 84 | 73 | 78 | 111 | 91 | 128 | 143 | 120 | 135 | 87 | 15 | 26 | 1091 |
2016 | 5 | 9 | 10 | 12 | 4 | 6 | 0 | 1 | 0 | 0 | 0 | 0 | 47 |
2016 | 114 | 139 | 117 | 71 | 67 | 70 | 119 | 103 | 31 | 61 | 69 | 46 | 1007 |
2015 | 6 | 0 | 0 | 3 | 0 | 0 | 16 | 19 | 0 | 11 | 11 | 0 | 66 |
2015 | 101 | 72 | 24 | 53 | 20 | 64 | 61 | 92 | 64 | 84 | 13 | 64 | 710 |
2014 | 104 | 151 | 183 | 150 | 164 | 113 | 35 | 0 | 0 | 31 | 56 | 75 | 1062 |
2014 | 0 | 0 | 0 | 0 | 0 | 0 | 6 | 0 | 0 | 0 | 0 | 0 | 6 |
2013 | 63 | 76 | 52 | 60 | 90 | 85 | 96 | 125 | 92 | 88 | 45 | 60 | 932 |
2012 | 64 | 61 | 67 | 54 | 58 | 17 | 17 | 64 | 52 | 43 | 27 | 70 | 593 |
2011 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1 | 1 |
2011 | 0 | 0 | 0 | 0 | 0 | 3 | 0 | 0 | 0 | 0 | 8 | 26 | 37 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 14 | 10 | 0 | 24 |
2010 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 10 | 0 | 0 | 10 |
Sun 31st Mar
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Mon 1st Apr
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Tue 2nd Apr
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Wed 3rd Apr
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Thu 4th Apr
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Fri 5th Apr
Apr 5
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Sat 6th Apr
Apr 6
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1) 4.54km - 34:25(7:35/km) 118/135bpm [895b/km] 529cal
2) 2.23km - 15:02(6:45/km) 132/143bpm [891b/km] 269cal 3) 2.44km - 18:34(7:36/km) 125/142bpm [950b/km] 278cal 4) 2.21km - 15:01(6:47/km) 135/141bpm [917b/km] 265cal 5) 2.07km - 15:50(7:38/km) 128/142bpm [978b/km] 234cal 6) 2.04km - 13:35(6:39/km) 137/145bpm [910b/km] 234cal 7) 1.63km - 12:35(7:44/km) 131/146bpm [1012b/km] 200cal Add a comment
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1) 2.03km - 15:09(7:28/km) 110/119bpm [821b/km] 228cal
Add a comment
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Some indecision about what to do. Only one key in the apartment and you need it to unlock the door so going out for a longer run feels a bit selfish. Also, slept in a bit longer than intended. So, adjusted the plan.
Will go longer at the weekend. Gentle warm up for 30 min then efforts along the long straight. Changed kms for 5 minutes as the road crossings were a bit of pain. Five minutes reduced the two more difficult crossings. A good effort really. A couple more of these before London... 1) 4.25km - 30:01(7:04/km) 115/129bpm [813b/km] 473cal 2) 1km - 6:15(6:15/km) 123/129bpm [769b/km] 105cal 3) 0.3km - 2:48(9:13/km) 118/133bpm [1087b/km] 37cal 4) 0.79km - 5:02(6:24/km) 124/139bpm [793b/km] 87cal 5) 0.14km - 1:24(10:13/km) 124/138bpm [1267b/km] 18cal 6) 0.83km - 5:02(6:03/km) 126/141bpm [763b/km] 91cal 7) 0.06km - 42(12:39/km) 125/136bpm [1581b/km] 8cal 8) 0.81km - 5:04(6:14/km) 128/138bpm [798b/km] 89cal 9) 0.02km - 14(10:32/km) 134/138bpm [1411b/km] 4cal 10) 0.83km - 5:02(6:02/km) 129/139bpm [778b/km] 89cal Add a comment
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Sun 7th Apr
Apr 7
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Mon 8th Apr
Apr 8
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Tue 9th Apr
Apr 9
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Wed 10th Apr
Apr 10
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Thu 11th Apr
Apr 11
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Fri 12th Apr
Apr 12
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Sat 13th Apr
Apr 13
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1) 2.85km - 19:34(6:52/km) 120/136bpm [823b/km] 328cal
2) 0.61km - 3:41(6:03/km) 130/138bpm [786b/km] 66cal 3) 0.51km - 4:05(8:02/km) 124/139bpm [997b/km] 60cal 4) 0.6km - 3:49(6:20/km) 132/140bpm [837b/km] 72cal 5) 0.58km - 4:49(8:22/km) 125/138bpm [1046b/km] 70cal 6) 0.6km - 3:31(5:51/km) 133/141bpm [777b/km] 64cal 7) 0.57km - 4:34(8:01/km) 123/143bpm [987b/km] 63cal 8) 0.6km - 3:37(6:01/km) 129/141bpm [776b/km] 70cal 9) 0.31km - 2:32(8:16/km) 128/143bpm [1059b/km] 36cal 10) 1.2km - 8:18(6:54/km) 132/140bpm [911b/km] 146cal 11) 1.6km - 11:35(7:14/km) 130/140bpm [940b/km] 185cal Add a comment
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1) 1.61km - 31:46(19:44/km) 77/100bpm [1520b/km] 218cal 31/80rpm
2) 0.79km - 14:14(18:02/km) 80/91bpm [1442b/km] 100cal 37/80rpm Add a comment
Too much travelling recently. Just wanted to do something and as there's a hike this afternoon, I decided not to do too much. This is the breakdown I used for some of the earlier long runs. I don't think I pushed the run pace too much so the overall average is pleasing as it equates to race pace. . May do something similar later in the week.
1) 0.1km - 1:00(9:39/km) 82/86bpm [792b/km] 9cal 2) 0.62km - 4:00(6:30/km) 119/129bpm [773b/km] 72cal 3) 0.05km - 30(10:06/km) 124/127bpm [1253b/km] 8cal 4) 0.45km - 3:00(6:43/km) 123/132bpm [827b/km] 51cal 5) 0.1km - 1:00(9:58/km) 118/131bpm [1176b/km] 14cal 6) 0.59km - 4:00(6:45/km) 127/135bpm [857b/km] 70cal 7) 0.05km - 30(9:31/km) 131/134bpm [1246b/km] 8cal 8) 0.45km - 3:00(6:39/km) 129/136bpm [858b/km] 53cal 9) 0.1km - 1:00(9:52/km) 127/134bpm [1253b/km] 14cal 10) 0.45km - 3:01(6:39/km) 128/136bpm [851b/km] 53cal 11) 0.05km - 30(9:50/km) 116/137bpm [1140b/km] 6cal 12) 0.47km - 3:00(6:25/km) 128/138bpm [822b/km] 55cal 13) 0.06km - 37(9:39/km) 129/138bpm [1244b/km] 9cal 14) 0.13km - 39(5:12/km) 118/129bpm [613b/km] 14cal Add a comment
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1) 1.11km - 13:37(12:17/km) 93/107bpm [1142b/km] 157cal
2) 0.58km - 5:01(8:35/km) 104/123bpm [892b/km] 62cal 3) 0.08km - 55(10:47/km) 108/114bpm [1165b/km] 12cal 4) 1.76km - 14:02(8:00/km) 109/115bpm [871b/km] 180cal 5) 0.06km - 23(6:20/km) 108/113bpm [683b/km] 5cal 6) 0.07km - 38(9:18/km) 117/120bpm [1087b/km] 9cal 7) 0.06km - 25(6:45/km) 108/112bpm [730b/km] 5cal 8) 0.01km - 9(10:48/km) 116/118bpm [1253b/km] 2cal Add a comment
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1) 8.17km - 1:07:51(8:18/km) 118/140bpm [980b/km] 934cal
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1) 1.05km - 8:16(7:51/km) 99/112bpm [777b/km] 111cal
2) 0.21km - 1:15(5:56/km) 113/125bpm [670b/km] 23cal 3) 0.2km - 1:58(9:34/km) 104/126bpm [995b/km] 23cal 4) 0.3km - 1:46(5:54/km) 111/127bpm [655b/km] 31cal 5) 0.11km - 1:08(10:07/km) 113/127bpm [1143b/km] 17cal 6) 0.4km - 2:24(6:00/km) 117/138bpm [702b/km] 43cal 7) 0.23km - 2:09(9:30/km) 110/136bpm [1044b/km] 24cal 8) 0.2km - 1:06(5:20/km) 112/128bpm [598b/km] 21cal 9) 0.21km - 2:03(9:48/km) 106/128bpm [1039b/km] 23cal 10) 0.21km - 1:07(5:24/km) 113/126bpm [610b/km] 22cal 11) 0.21km - 2:01(9:30/km) 110/127bpm [1046b/km] 23cal 12) 0.2km - 1:02(5:09/km) 114/129bpm [586b/km] 21cal 13) 0.2km - 1:55(9:35/km) 110/130bpm [1054b/km] 22cal 14) 0.2km - 1:03(5:15/km) 115/129bpm [604b/km] 21cal 15) 0.2km - 1:58(9:50/km) 113/133bpm [1112b/km] 22cal 16) 0.2km - 1:06(5:29/km) 120/129bpm [658b/km] 23cal 17) 0.2km - 1:57(9:45/km) 112/131bpm [1091b/km] 20cal 18) 0.2km - 1:01(5:03/km) 110/136bpm [555b/km] 22cal 19) 0.2km - 1:55(9:33/km) 115/136bpm [1098b/km] 22cal 20) 0.2km - 1:00(4:59/km) 120/132bpm [597b/km] 21cal 21) 0.02km - 8(5:57/km) 134/135bpm [796b/km] 3cal Add a comment
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Sun 14th Apr
Apr 14
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Mon 15th Apr
Apr 15
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Tue 16th Apr
Apr 16
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Wed 17th Apr
Apr 17
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Thu 18th Apr
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Fri 19th Apr
Apr 19
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Sat 20th Apr
Apr 20
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1) 13.12km - 1:46:22(8:07/km) 124/159bpm [1006b/km] 1555cal
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1) 1.06km - 7:01(6:36/km) 113/123bpm [746b/km] 115cal
2) 1km - 6:51(6:52/km) 121/127bpm [830b/km] 117cal 3) 0.16km - 1:13(7:40/km) 124/127bpm [950b/km] 20cal Add a comment
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1) 0.84km - 10:12(12:12/km) 87/96bpm [1061b/km] 99cal 42/58rpm
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1) 1.61km - 15:57(9:55/km) 88/99bpm [872b/km] 160cal 41/56rpm
2) 0.01km - 2(4:27/km) 78/78bpm [348b/km] Add a comment
1) 1.61km - 17:37(10:57/km) 88/97bpm [963b/km] 179cal 47/79rpm
2) 0.83km - 12:54(15:31/km) 83/93bpm [1288b/km] 105cal 34/78rpm Add a comment
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Sun 21st Apr
Apr 21
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Mon 22nd Apr
Apr 22
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Tue 23rd Apr
Apr 23
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Wed 24th Apr
Apr 24
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Thu 25th Apr
Apr 25
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Fri 26th Apr
Apr 26
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Sat 27th Apr
Apr 27
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1) 5km - 35:33(7:07/km) 126/137bpm [896b/km] 597cal
2) 5km - 36:13(7:15/km) 133/140bpm [963b/km] 593cal 3) 5km - 37:08(7:26/km) 139/145bpm [1032b/km] 620cal 4) 5km - 42:28(8:30/km) 140/148bpm [1189b/km] 638cal 5) 5km - 44:42(8:56/km) 134/151bpm [1198b/km] 578cal 6) 5km - 45:31(9:06/km) 132/144bpm [1202b/km] 545cal 7) 5km - 48:38(9:44/km) 121/148bpm [1177b/km] 515cal 8) 5km - 43:36(8:43/km) 130/146bpm [1134b/km] 543cal 9) 2.95km - 24:54(8:26/km) 136/146bpm [1146b/km] 334cal Add a comment
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