APaulW

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Recent Training
18th Apr	General	16.1mi	8:29:13
17th Apr	General	11.2mi	6:19:23
16th Apr	General	18.6mi	7:28:54
15th Apr	General	15.1mi	5:42:01
14th Apr	General	9.5mi	3:12:35

12 Month Benchmarks	Run
Mile	8:00
5k	27:45
5mi	48:14
10k	1:09:41
10mi	1:59:15
Half	2:41:51
20mi	4:53:10
Mara	8:00:53
50k	9:54:26
40mi	13:12:23

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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2014	PB	WB
5km	12	21:48 64.95	22:08 64.47	20:37 70.30	20:05 72.17		20:05 6:28/mi	72.17
10km	1			46:34 63.27			46:34 7:30/mi	63.27
6.3mi	1				43:16 68.52		43:16 6:55/mi	68.52
7.5mi	1			1:12:39 49.07			1:12:39 9:41/mi	49.07
10mi	1			1:14:52 65.04			1:14:52 7:29/mi	65.04
26.2mi	1			4:44:34 47.06			4:44:34 10:52/mi	47.06
50mi	1					15:18:05 33.00	15:18:05 18:22/mi	33.00

2015		Result	WAVA	Distance
28 Feb	Inov-8 High Cup Nick		0.00	9.3mi
2014		Result	WAVA	Distance
26 Jul	Lakeland 50 PB	15:18:05	33.00	50mi
20 Jun	John Clarke Memorial Fell Race	30:08	47.12	3mi
2012		Result	WAVA	Distance
31 Mar	Medina Parkrun	21:35	67.15	5km
25 Feb	Nonsuch parkrun	20:52	69.46	5km
29 Jan	Epsom Oddballs Perch PB	43:16	68.52	6.25mi
28 Jan	Nonsuch Parkrun	20:47	69.74	5km
14 Jan	Nonsuch parkrun PB	20:05	72.17	5km
1 Jan	Nine Standards Rigg Fell Race	1:14:29	51.68	8mi
2011		Result	WAVA	Distance
24 Dec	Nonsuch parkrun	20:55	69.29	5km
19 Nov	Brampton to Carlisle 10 Mile Road Race - 60th Edition PB	1:14:52	65.04	10mi
12 Nov	Nonsuch parkrun SB	20:37	70.30	5km
9 Oct	Petts Wood 10K PB	46:34	63.27	10km
3 Sep	Bromley parkrun # 104	20:43	69.41	5km
13 Aug	North Downs Way Marathon PB	4:44:34	47.06	26.2mi
26 Feb	Bromley parkrun	22:23	64.24	5km
26 Feb	Innov-8 High Cup Nick	1:30:53	47.54	9mi
22 Jan	Box Hill Fell Race PB	1:12:39	49.07	7.5mi
8 Jan	Banstead Woods parkrun	23:28	61.28	5km
2010		Result	WAVA	Distance
13 Mar	Banstead Woods parkrun SB	22:08	64.47	5km
2009		Result	WAVA	Distance
5 Sep	Banstead Woods parkrun	22:02	64.26	5km
27 Jun	Banstead Woods parkrun SB	21:48	64.95	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	93	108	145	132	0	0	0	0	0	0	0	0	479
2024	3	12	0	0	0	0	0	0	0	0	0	0	14
2023	0	13	24	46	30	27	369	454	177	0	59	83	1283
2023	0	0	0	0	0	0	0	0	1.3	0	0	0	1.3
2023	93	95	151	167	208	0	0	0	8	0	0	0	723
2023	0	0	0	0	0	0	0	0	0	0	1	0	1
2022	30	29	44	38	62	72	0	163	19	0	17	4	477
2022	0	0	0	0	0	0	0	0	0	0	0.3	0.2	0.5
2022	121	18	40	37	34	62	89	53	24	80	42	71	670
2022	0	0	0	7	0	0	0	0	0	0	0	0	7
2021	5	6	25	58	3	45	20	49	75	0	0	0	285
2021	58	147	21	10	30	21	55	95	74	72	10	77	671
2020	0	0	0	0	0	24	25	30	11	0	0	7	96
2020	44	78	129	150	112	110	156	78	109	167	60	125	1318
2019	0	0	1.4	0.6	0	0	0	0	0	0	0	0	2.1
2019	139	14	17	36	65	93	118	108	64	135	13	50	851
2018	0	0	25	30	22	61	52	42	0	23	39	62	355
2017	127	141	151	50	0	0	0	0	0	0	0	0	470
2016	116	27	61	155	125	136	80	0	0	34	68	115	917
2015	64	85	98	119	110	121	52	7	89	85	142	101	1074
2014	4	0	2	32	84	95	135	78	87	4	27	47	595
2013	78	100	112	124	119	102	66	0	5	20	26	3	756
2012	101	102	80	17	23	93	97	10	22	27	68	55	694
2012	0	0	0	0	0	0	0	0	30	0	0	0	30
2011	0.3	0	0	0	0	0	0	0	0	0	0	0	0.3
2011	60	46	22	28	26	59	117	85	43	82	78	49	693
2011	11	0	0	0	0	0	0	0	0	0	0	0	11

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
-	14.1mi, 5:06:57 Walk - General 1) 14.12mi - 5:06:57(21:44/mi) 85/140bpm [1848b/mi] 1073cal 30/82rpm Add a comment	14mi, 4:50:40 Walk - General 1) 14.02mi - 4:50:40(20:44/mi) 86/138bpm [1783b/mi] 1002cal 36/76rpm Add a comment	9.4mi, 3:29:34 Walk - General 1) 9.36mi - 3:29:34(22:23/mi) 80/104bpm [1790b/mi] 613cal 35/72rpm Add a comment	13.9mi, 5:19:37 Walk - General 1) 13.94mi - 5:19:37(22:56/mi) 80/110bpm [1834b/mi] 902cal 33/74rpm Add a comment	21.1mi, 7:26:02 Walk - General 1) 21.05mi - 7:26:02(21:11/mi) 81/108bpm [1716b/mi] 1327cal 35/83rpm 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
2.4mi, 47:36 Walk - General 1) 2.44mi - 47:36(19:29/mi) 89/116bpm [1734b/mi] 171cal 48/59rpm Add a comment	-	-	2.3mi, 35:13 Walk - General 1) 2.3mi - 35:13(15:19/mi) 86/108bpm [1317b/mi] 117cal 59/63rpm Add a comment	2.4mi, 37:01 Walk - General 1) 2.42mi - 37:01(15:19/mi) 82/108bpm [1256b/mi] 112cal 60/65rpm Add a comment	2.4mi, 36:14 Walk - General 1) 2.38mi - 36:14(15:14/mi) 98/119bpm [1492b/mi] 159cal 60/65rpm Add a comment	4mi, 1:02:51 Walk - General 1) 4.04mi - 1:02:51(15:34/mi) 94/110bpm [1464b/mi] 256cal 59/120rpm 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
-	-	1.8mi, 31:42 Walk - General 1) 1.75mi - 31:42(18:06/mi) 83/93bpm [1502b/mi] 107cal 54/69rpm Add a comment 2.1mi, 32:24 Walk - General 1) 2.09mi - 32:24(15:31/mi) 87/118bpm [1349b/mi] 111cal 60/71rpm Add a comment	2.4mi, 37:00 Walk - General 1) 2.4mi - 37:00(15:27/mi) 85/99bpm [1313b/mi] 128cal 59/64rpm Add a comment	2.4mi, 36:56 Walk - General 1) 2.35mi - 36:56(15:44/mi) 90/106bpm [1416b/mi] 135cal 60/65rpm Add a comment	2.4mi, 37:26 Walk - General 1) 2.36mi - 37:26(15:50/mi) 86/104bpm [1362b/mi] 133cal 59/63rpm Add a comment	18.7mi, 6:28:52 Walk - General 1) 18.73mi - 6:28:52(20:45/mi) 75/107bpm [1557b/mi] 954cal 44/76rpm 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
20.9mi, 7:27:05 Walk - General 1) 20.94mi - 7:27:05(21:21/mi) 102/146bpm [2178b/mi] 1940cal 29/90rpm Add a comment	9.5mi, 3:12:35 Walk - General 1) 9.48mi - 3:12:35(20:19/mi) 91/111bpm [1849b/mi] 701cal 45/76rpm Add a comment	15.1mi, 5:42:01 Walk - General 1) 15.09mi - 5:42:01(22:40/mi) 80/104bpm [1814b/mi] 970cal 29/78rpm Add a comment	18.6mi, 7:28:54 Walk - General 1) 18.56mi - 7:28:54(24:11/mi) 75/105bpm [1814b/mi] 1120cal 21/79rpm Add a comment	11.2mi, 6:19:23 Walk - General 1) 11.22mi - 6:19:23(33:50/mi) 75/126bpm [2537b/mi] 892cal 11/79rpm Add a comment	16.1mi, 8:29:13 Walk - General 1) 16.05mi - 8:29:13(31:43/mi) 77/103bpm [2443b/mi] 1318cal 13/103rpm Add a comment	-

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