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M55

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STATUS I'm running, cycling and swimming....knackered....

Races
115
Miles
15123
Miles
859
Miles
21187
Miles
551
WAVA
78.34%
5k
19:36
5M
31:41
10k
41:32
10M
1:06:49
Half
1:29:47
20M
2:33:29
Mara
3:16:14
20k
31:20
40k
1:14:34
112M
5:24:22
400m
7:04
750m
13:54
1500m
28:42
2.4M
1:20:51

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Recent Training
25th Apr	Spinning	12.7mi	43:09
24th Apr	General	13.8mi	45:55
23rd Apr	Intervals	6.9mi	55:51
23rd Apr	Pool	0.9mi	31:59
22nd Apr	General	6.3mi	32:32

Planned Races
Beccles Triathlon	9th Jun
Norwich triathlon	23rd Jun

12 Month Benchmarks	Run	Bike
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Best Times
Best WAVA

Dist	Races	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2021	2022	2023	2024	PB	WB
5km	4				20:35 67.74		19:44 71.75						20:16 74.45	19:36 77.62			19:36 6:19/mi	77.62
4.8mi	1		34:48 61.37														34:48 7:20/mi	61.37
5mi	7				34:15 66.17	34:54 65.45	34:09 67.43								31:41 78.34		31:41 6:20/mi	78.34
5.8mi	1									45:17 60.73							45:17 7:52/mi	60.73
10km	16	48:09 57.80	46:15 60.17	43:17 65.33	41:32 68.08	42:59 66.86		41:38 69.60			42:02 70.68						41:32 6:41/mi	70.68
7.5mi	1				57:32 60.10												57:32 7:43/mi	60.10
8.9mi	1					1:04:47 64.83											1:04:47 7:17/mi	64.83
10mi	10	1:18:34 58.47	1:16:00 60.45	1:14:58 61.78	1:11:09 65.63	1:10:51 67.00	1:09:43 68.67	1:08:23 70.01	1:06:49 72.87			1:08:42 72.74					1:06:49 6:41/mi	72.87
12.1mi	1		1:29:24 62.98														1:29:24 7:25/mi	62.98
20km	1			1:32:26 63.36													1:32:26 7:26/mi	63.36
12.5mi	1								1:28:41 69.02								1:28:41 7:07/mi	69.02
13.1mi	16		1:42:41 59.15	1:37:25 62.86	1:38:04 63.49		1:37:24 65.01	1:48:46 58.22	1:44:55 60.87	1:29:47 71.75		1:35:19 68.77				1:39:03 69.22	1:29:47 6:51/mi	71.75
13.3mi	1					1:44:31 60.80											1:44:31 7:53/mi	60.80
14.1mi	1										1:48:43 65.02						1:48:43 7:44/mi	65.02
16.3mi	1													2:07:27 67.39			2:07:27 7:49/mi	67.39
18.1mi	1											2:20:34 66.57					2:20:34 7:45/mi	66.57
19.7mi	1							2:48:15 58.63									2:48:15 8:33/mi	58.63
20mi	6			2:58:39 53.90		2:36:31 62.55				2:52:14 58.81		2:33:29 67.15			3:38:00 49.01	3:43:18 48.28	2:33:29 7:40/mi	67.15
26.2mi	7			4:07:40 51.84	3:55:31 54.97		3:49:17 57.41	3:28:48 64.13	3:16:14 68.83			3:19:54 68.75		3:35:52 65.39			3:16:14 7:29/mi	68.83

Date	Planned Races			Distance
23 Jun	Norwich triathlon Confirmed			1500metres/24miles/7miles
9 Jun	Beccles Triathlon Confirmed			420metres/20.3km/6.7km
2024		Result	WAVA	Distance
14 Apr	Harlech Sprint Triathlon	9:08 / 46:05 / 24:40	0.00	400metres/21.5km/5km
17 Mar	The Grizzly SB	3:43:18	48.28	20mi
18 Feb	Portsmouth Coastal Half-Marathon	1:41:29	67.56	13.1mi
17 Feb	Langstone Harbour Half-Marathon SB	1:39:03	69.22	13.1mi
2023		Result	WAVA	Distance
17 Sep	North Norfolk Triathlon	26:06 / 1:11:54 / 44:28	0.00	1.5km/40km/10km
16 Sep	Round Norfolk Relay Stage 5	1:24:03	66.87	10.81mi
28 Jul	Worstead 5 PB	31:41	78.34	5mi
25 Jun	Norwich triathlon standard distance	35:15 / 1:08:40 / 48:02	0.00	1.5km/38km/10km
11 Jun	Beccles Triathlon	9:16 / 35:47 / 30:28	0.00	420metres/20.3km/6.7km
5 Mar	The Grizzly SB	3:38:00	49.01	20mi
2022		Result	WAVA	Distance
30 Oct	Norfolk Gazelles Big Stampede 5k Relay PB	19:36	77.62	5km
25 Sep	Great Yarmouth Triathlon	26:16 / 1:07:39 / 45:00	0.00	1miles/35km/10km
17 Sep	Round Norfolk Relay Stage 1 PB	2:07:27	67.39	16.32mi
26 Jun	Norwich triathlon standard distance	31:32 / 1:06:50 / 43:47	0.00	1.5km/38km/10km
19 Jun	North Norfolk Triathlon	28:58 / 1:08:43 / 43:38	0.00	1.5km/40km/10km
28 May	Blenheim Palace Triathlon (Sprint)	14:33 / 35:17 / 25:59	0.00	750metres/19.8km/5.4km
3 Apr	Manchester Marathon SB	3:35:52	65.39	26.2mi
2021		Result	WAVA	Distance
24 Oct	Norfolk Gazelles Big Stampede 5k Relay SB	20:16	74.45	5km
26 Sep	Great Yarmouth Sprint Triathlon	7:56 / 32:17 / 21:26	0.00	443metres/19km/5km
19 Sep	Round Norfolk Relay Stage 5	1:27:53	62.81	10.81mi
11 Jul	Norwich triathlon standard distance	31:32 / 1:04:26 / 46:59	0.00	1.5km/38km/10km
4 Jul	Outlaw Holkham Half	39:29 / 2:39:18 / 1:44:44	0.00	1.2miles/56miles/13.1miles
2019		Result	WAVA	Distance
8 Dec	Beccles Turkey Trot SB	1:08:42	72.74	10mi
14 Sep	Round Norfolk Relay Stage 10 PB	2:20:34	66.57	18.13mi
1 Sep	Wissey Half Marathon	1:53:46	57.61	13.1mi
7 Jul	Challenge Roth	1:20:56 / 5:30:48 / 4:01:23	0.00	2.4miles/112miles/26.2miles
19 May	Grafman Middle Distance Triathlon	/ 2:38:36 / 1:38:43	0.00	1.2miles/56.86miles/13.1miles
5 May	Royal Heritage Coast Half Marathon	1:56:02	56.49	13.1mi
28 Apr	London Marathon SB	3:19:54	68.75	26.2mi
24 Mar	Wymondham 20 PB	2:33:29	67.15	20mi
3 Mar	Ringland Half SB	1:35:19	68.77	13.1mi
27 Jan	BAM Nuttall FREETHORPE TEN	1:10:36	70.16	10mi
2018		Result	WAVA	Distance
15 Sep	Round Norfolk Relay Stage 2 PB	1:48:43	65.02	14.06mi
8 Jul	Norwich Standard Triathlon	27:47 / 1:03:29 / 46:47	0.00	1.5km/38km/10km
24 Jun	Humpty Dumpty 10k SB	42:02	70.68	10km
17 Jun	Fritton Lake Triathlon Weekend - Standard	29:25 / 1:05:10 / 45:08	0.00	1500metres/39km/10km
16 Jun	Fritton Lake Triathlon Weekend - Sprint	13:54 / 32:20 / 22:21	0.00	750metres/20km/5km
16 Jun	Fritton Lake Triathlon Weekend - Triple Tri Challenge	/ /	0.00	2650metres/73km/17.5km
16 Jun	Fritton Lake Triathlon Weekend - Super Sprint	7:04 / 23:03 / 10:45	0.00	400metres/14km/2.5km
8 Apr	Diss Duathlon	24:42 / 54:56 /26:34	0.00	5.1km/30km/5.1km
2017		Result	WAVA	Distance
16 Sep	Round Norfolk Relay Stage 3 PB	45:17	60.73	5.76mi
10 Sep	North Norfolk Triathlon	23:28 / 1:09:06 / 47:41	0.00	1.5km/40miles/10km
9 Jul	Norwich Triathlon (Standard)	28:42 / 1:04:26 / 42:56	0.00	1500metres/38km/10km
18 Jun	The Lakesman Triathlon	1:20:51 / 5:24:22 / 3:41:07	0.00	2.4miles/112miles/26.2miles
14 May	Monster Mojo	37:07 / 2:25:18 / 1:27:56	0.00	1.9km/82km/20km
30 Apr	Heritage Coast Half Marathon	2:09:40	49.68	13.1mi
9 Apr	City of Norwich Half Marathon	1:30:35	71.11	13.1mi
26 Mar	Wymondham 20 SB	2:52:14	58.81	20mi
5 Mar	Cambridge Half Marathon PB	1:29:47	71.75	13.1mi
2016		Result	WAVA	Distance
26 Dec	Groggy Doggy	43:19	45.60	4.2mi
11 Dec	Beccles Turkey Trot PB	1:06:49	72.87	10mi
9 Oct	Munich Marathon PB	3:16:14	68.83	26.2mi
17 Sep	Round Norfolk Relay Stage 11 PB	1:28:41	69.02	12.45mi
17 Jul	Ironman UK	1:23:37 / 6:09:46 / 3:46:10	0.00	2.4miles/112miles/26.2miles
22 May	Grafman Middle Distance Triathlon	39:45 / 2:48:45 / 1:39:46	0.00	1.2miles/55miles/13.1miles
1 May	Heritage Coast Half Marathon SB	1:44:55	60.87	13.1mi
16 Apr	East Coast Triathlon Sat 16th April	5:10 / 30:29 / 11:03	0.00	250metres/17km/3km
2015		Result	WAVA	Distance
1 Nov	TCS New York City Marathon SB	3:28:48	64.13	26.2mi
19 Sep	Round Norfolk Relay Satge 12 Scole to Thetford PB	2:48:15	58.63	19.67mi
12 Jul	Norwich Olympic Triathlon	32:31 / 1:13:07 / 44:42	0.00	1.5km/38km/10km
28 Jun	GYDAC Humpty Dumpty 10K SB	41:38	69.60	10km
20 Jun	Fritton Lake Triathlon Festival - Sprint	16:14 / 31:20 / 20:00	0.00	750metres/20km/5km
3 May	Suffolk Heritage Coast Run - Half Marathon SB	1:48:46	58.22	13.1mi
25 Jan	Freethorpe Ten SB	1:08:23	70.00	10mi
2014		Result	WAVA	Distance
26 Dec	Groggy Doggy		0.00	4.2mi
14 Dec	Beccles Turkey Trot SB	1:09:43	68.67	10mi
14 Sep	North Norfolk Triathlon	27:10 / 1:15:26 / 46:55	0.00	1.5km/40km/10km
7 Sep	Wissey Half Marathon SB	1:37:24	65.01	13.1mi
25 Jul	Worstead 5 Miler SB	34:09	67.43	5mi
29 Jun	Viking Triathlon 70.3	47:42 / 3:25:19 / 1:44:53	0.00	1.9km/94km/20km
18 Jun	Wroxham 5k SB	19:44	71.75	5km
15 Jun	Fritton Lake Olympic Triathlon	37:38 / 1:14:34 / 46:48	0.00	1.5km/40km/10km
13 Apr	London Marathon SB	3:49:17	57.41	26.2mi
2013		Result	WAVA	Distance
26 Dec	Groggy Doggy	41:35	55.37	5mi
15 Dec	Turkey Trot SB	1:10:51	67.00	10mi
7 Dec	Santa's Heveningham Hell Run	54:27	52.78	10km
3 Nov	Bungay Great East Run 10k SB	42:59	66.86	10km
27 Oct	Holt 10K	43:24	66.22	10km
6 Oct	NNBR - Chase the train PB	1:04:47	64.83	8.9mi
15 Sep	Round Norfolk Relay Stage 13 PB	1:44:31	60.80	13.25mi
26 Jul	Worstead 5M SB	34:54	65.45	5mi
21 Jul	Olympic Park Anniversary Run	40:57	55.78	5mi
26 Jun	Bungay Black Dog Summer Series Race 2	43:10	66.04	10km
3 Mar	Wymondham 20 SB	2:36:31	62.55	20mi
2012		Result	WAVA	Distance
26 Dec	Groggy Doggy	34:50	65.57	5mi
9 Dec	Fritton Duathlon	/ 40:06 /23:34	0.00	0km/10km/4.5km
25 Nov	Larking Gowen City of Norwich Half Marathon SB	1:38:04	63.49	13.1mi
28 Oct	mucky races steeplechase	58:01	49.14	10km
15 Sep	Round Norfolk Relay Stage 8 PB	57:32	60.10	7.46mi
4 Jul	Bungay Black Dog Summer Series ( Race 2 )	44:15	63.90	10km
17 Jun	Fritton Lake Olympic Triathlon	33:06 / 1:16:23 / 48:39	0.00	1.5km/40km/10km
23 May	Great Yarmouth 5m Series Race 3 SB	34:15	66.17	5mi
13 May	Dereham 10m - RCGP 4 & CC SB	1:11:09	65.63	10mi
7 May	Breckland 10k PB	41:32	68.08	10km
29 Apr	Somerleyton 5k SB	20:35	67.74	5km
15 Apr	Bungay Marathon SB	3:55:31	54.97	26.2mi
25 Mar	Stowmarket Half Marathon	1:41:38	60.76	13.1mi
2011		Result	WAVA	Distance
27 Nov	Norwich Half Marathon	1:40:16	61.58	13.1mi
6 Nov	Great East Run PB	1:32:26	63.36	20km
16 Oct	Bakers & Larners of Holt 10k SB	43:17	65.33	10km
2 Oct	Jolly Jaguars 10k	45:19	62.40	10km
17 Sep	Round Norfolk Relay - stage 7	1:08:50	62.42	9.24mi
26 Jun	Humpty Dumpty 10K	45:08	62.15	10km
12 Jun	Wymondham Midsummer 10 Mile SB	1:14:58	61.78	10mi
17 Apr	London Marathon SB	4:07:40	51.84	26.2mi
13 Mar	Larking Gowen City of Norwich Half Marathon SB	1:37:25	62.86	13.1mi
6 Mar	Wymondham 20 SB	2:58:39	53.90	20mi
2010		Result	WAVA	Distance
31 Oct	Mucky Races-Steeplechase	1:01:19	45.75	10km
18 Sep	Round Norfolk Relay - stage 4 PB	1:29:24	62.98	12.06mi
12 Sep	lowestoft scores race PB	34:48	61.37	4.75mi
27 Jun	Humpty Dumpty Reedham 10K SB	46:15	60.17	10km
21 Mar	Broadland Half Marathon SB	1:42:41	59.15	13.1mi
28 Feb	Reedham 10 SB	1:16:00	60.45	10mi
2009		Result	WAVA	Distance
13 Dec	Turkey Trot 10 - Beccles SB	1:18:34	58.47	10mi
25 Oct	East Coast Run SB	48:09	57.80	10km
28 Jun	Humpty Dumpty 10k	50:06	55.11	10km

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	28	12	4	16	0	0	0	0	0	0	0	0	61
2024	2.6	1.9	4.1	2	0	0	0	0	0	0	0	0	10.6
2024	105	124	116	61	0	0	0	0	0	0	0	0	407
2024	96	73	132	187	0	0	0	0	0	0	0	0	488
2023	35	0	5	9	29	26	12	19	5	0	17	9	165
2023	5	10.9	9.2	5	7.6	6.3	4.7	7.4	3.8	3.8	5.2	6.5	75.4
2023	115	70	59	54	66	55	102	160	144	106	52	101	1085
2023	34	87	49	145	128	129	167	127	140	221	52	142	1422
2022	0	0	0	44	20	0	16	47	12	6	1	0	146
2022	6.5	7.5	6.2	7.9	5.7	7.7	3.5	8.1	2.8	6.7	0	0	62.7
2022	214	139	137	54	45	75	14	98	101	85	85	97	1143
2022	14	76	134	171	199	174	224	179	118	63	57	22	1431
2021	0	1	0	23	16	2	0	7	0	35	0	0	85
2021	0	0	1	7.8	14.1	11.3	5.9	7.7	6.1	4	8.9	7.6	74.3
2021	81	79	76	50	106	153	102	135	75	69	120	162	1207
2021	78	156	245	349	342	408	269	190	141	138	120	65	2502
2020	0	2	0	0	0	0	0	0	0	6	0	0	8
2020	6.2	6.7	4.3	0	2.5	3.3	11.8	8.3	3.2	5.1	1.4	4.9	57.6
2020	140	72	100	85	154	115	44	54	33	3	45	65	911
2020	13	53	82	376	356	402	190	179	231	285	181	85	2433
2019	10.4	5.6	10	9.7	15.3	18.1	10.6	7.6	0.7	1.9	4.9	5.8	100.6
2019	145	111	186	156	125	149	96	107	110	104	125	129	1543
2019	196	133	412	282	573	622	159	113	120	92	244	79	3025
2018	9.5	1.4	10.2	7.1	8.7	12.5	4.7	7.7	3.6	3.4	3.8	8.5	81
2018	0	1	46	66	88	81	50	83	105	126	104	120	870
2018	214	76	156	143	237	206	121	163	148	55	28	167	1715
2017	8.7	14.4	18.4	18.2	19.2	10.9	4.1	11.6	6.7	4.7	14.9	6.5	138.4
2017	107	102	158	158	153	99	47	27	21	0	4	0	874
2017	103	177	283	534	505	370	165	171	62	110	123	175	2777
2016	10.7	11	17.6	18	21.5	25.8	19	9.6	11	1.6	10.2	8.8	164.9
2016	112	106	115	140	175	204	131	162	164	98	85	96	1590
2016	152	201	222	430	584	643	400	192	44	59	36	88	3051
2015	0	0	0	0	7.3	7	8.9	9.2	11.2	2	0	2	47.6
2015	100	71	114	121	106	84	93	150	158	154	110	71	1333
2015	0	41	53	87	153	111	75	44	26	10	0	70	671
2014	0	0	0	14	0	0	0	0	0	16	0	2	33
2014	0	0	0	0.6	5.4	7.4	2.9	11	11.5	1.1	0	0	39.8
2014	152	95	187	77	50	73	102	91	59	76	81	73	1117
2014	10	14	11	37	164	277	89	111	62	96	21	0	892
2013	83	134	107	16	60	62	60	49	106	74	113	122	986
2013	0	0	22	22	0	0	18	23	0	0	0	0	86
2012	0	0	0	0	2.9	3.7	0	0	0	0	0	0	6.6
2012	97	48	140	106	74	38	10	8	20	78	126	63	810
2012	93	17	36	5	73	62	41	75	75	0	10	9	497
2011	91	113	179	59	47	53	55	27	72	98	79	18	891
2011	44	11	28	10	17	0	0	0	0	0	0	45	155
2010	0	0	0	0	0	0	0	49	4	0	0	0	53
2010	6	16	22	3	9	9	12	21	63	48	59	26	297
2010	0	0	0	0	0	0	0	0	36	0	8	0	43
2009	0	0	0	0	0	12	0	3	3	19	6	16	60

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	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
6.1mi, 49:31 Run - Tempo	4.2mi, 1:45:34 Walk - General 3.1mi, 26:22 Run - parkrun	1.2mi, 43:21 Swim - Pool 0.1mi, 3:54 Swim - Pool	6.8mi, 2:18:59 Walk - General 0.9mi, 33:15 Swim - Pool 13.4mi, 45:42 Bike - Spinning	5.7mi, 43:56 Run - Intervals 13.8mi, 46:37 Bike - General	3.2mi, 24:03 Run - Brick 13.8mi, 46:41 Bike - General	6.8mi, 1:00:05 Run - General 13.6mi, 46:14 Bike - Spinning
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	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
-	3.1mi, 23:43 Run - parkrun	3.2mi, 23:17 Run - Brick 13.8mi, 49:18 Bike - General	2mi, 45:31 Walk - General	3.8mi, 1:43:58 Walk - General 5.1mi, 40:12 Run - Intervals	5mi, 43:41 Run - General	1.2mi, 35:09 Walk - General 11.3mi, 1:07:25 Bike - General 5mi, 39:17 Run - Tempo
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	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
24.5mi, 2:55:27 Bike - Mountain Biking	1.9mi, 36:04 Walk - General 3.1mi, 20:56 Run - parkrun 0.3mi, 3:08 Run - Warm Up 8.9mi, 1:11:05 Bike - General	3.2mi, 24:43 Run - Race 13.6mi, 45:43 Bike - Race 0.2mi, 9:18 Swim - Race	-	3.5mi, 45:01 Run - Paarlaufs 4mi, 33:25 Run - Intervals	-	13.8mi, 46:10 Bike - General
Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
-	3.1mi, 22:36 Run - parkrun	-	6.3mi, 32:32 Bike - General 13.8mi, 45:03 Bike - Spinning	6.9mi, 55:51 Run - Intervals 0.9mi, 31:59 Swim - Pool	13.8mi, 45:55 Bike - General	12.7mi, 43:09 Bike - Spinning

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