Gary Cardnell

About Me
Started running in 1983, after seeing 1982 London Marathon. I knew so little about running, that I ran in green flash tennis shoes at first. I now run for Dagenham 88, a really friendly club. Having taken early retirement, I am now able to train more and hopefully will be able to get close to my old P.B's. Show More...

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Recent Training
24th Apr	General	4.1mi	2:27:42
23rd Apr	General	3.5mi	34:12
23rd Apr	General	11.1mi	43:58
22nd Apr	General	5.3mi	47:32
20th Apr	General	0.9mi	8:50

12 Month Benchmarks	Run	Bike
Mile	5:54	2:47
5k	21:43	10:00
5mi	39:04	17:17
10k	49:37	21:49
10mi	1:22:34	36:30
Half	1:48:54	50:46

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2015	2016	PB	WB
5km	22	22:56 64.21		20:56 71.49	20:48 72.03		22:39 68.88	20:48 6:42/mi	72.03
4.9mi	1				33:57 70.43			33:57 6:56/mi	70.43
5mi	11	42:43 55.69	38:13 62.77		34:37 70.48	40:59 61.63	39:49 63.99	34:37 6:55/mi	70.48
10km	1				47:06 65.28			47:06 7:35/mi	65.28
13.1mi	1						1:45:50 66.00	1:45:50 8:05/mi	66.00

2021		Result	WAVA	Distance
30 Aug	Barking Park August Bank Holiday 5K		0.00	5km
2016		Result	WAVA	Distance
16 Jul	Raphael parkrun SB	22:39	68.88	5km
13 Jul	Newman Hilly 5 (Ilford AC)	39:53	63.89	5mi
2 Jul	Orion Harriers Forest Five race 2	40:53	62.32	5mi
21 Jun	Olympic Park 5K (East End Road Runners)	23:57	65.15	5km
11 Jun	Raphael parkrun	25:03	62.28	5km
8 Jun	Crown to Crown 5k	24:17	64.25	5km
7 Jun	Havering 90's Midweek 5 SB	39:49	63.99	5mi
4 Jun	Orion Harriers Forest Five race 1	42:11	60.40	5mi
30 Apr	Medina I.O.W. parkrun	24:39	63.30	5km
23 Apr	Raphael parkrun	23:56	65.19	5km
20 Mar	Brentwood Half Marathon PB	1:45:50	66.00	13.1mi
27 Feb	Raphael parkrun	23:52	65.37	5km
2 Jan	Valentines parkrun	24:59	62.45	5km
2015		Result	WAVA	Distance
4 Jul	Orion Harriers Forest Five race 2 SB	40:59	61.63	5mi
2011		Result	WAVA	Distance
24 Dec	Valentines Parkrun	22:00	68.59	5km
12 Nov	Valentines Parkrun	21:58	68.69	5km
6 Nov	Billericay 10K PB	47:06	65.28	10km
29 Aug	Barking Park 5k	20:57	72.03	5km
20 Aug	Valentines Parkrun	21:28	70.29	5km
6 Aug	Orion Harriers Forest Five race 3	35:44	68.86	5mi
23 Jul	Valentines Parkrun	20:54	71.61	5km
10 Jul	Eton Manor 5km PB	20:48	71.95	5km
9 Jul	Valentines Parkrun	21:11	70.65	5km
21 Jun	Havering 90 Joggers Midweek 5 PB	34:37	70.48	5mi
11 Jun	Valentines Parkrun	21:06	70.93	5km
28 May	Valentines Parkrun	21:06	70.93	5km
8 May	Bluebell 5	37:55	64.34	5mi
16 Apr	Valentines Parkrun	21:12	70.60	5km
2 Apr	Valentines Parkrun	21:26	69.83	5km
26 Mar	Valentines Parkrun	21:21	70.10	5km
5 Feb	Chingford League - Victoria Park PB	33:57	70.43	4.9mi
2010		Result	WAVA	Distance
30 Aug	Barking Park 5k SB	20:56	71.49	5km
2009		Result	WAVA	Distance
7 Jun	BaD 5 Mile Run SB	38:13	62.77	5mi
10 May	Bluebell 5	38:45	61.91	5mi
2008		Result	WAVA	Distance
25 Aug	Barking Park 5KM SB	22:56	64.21	5km
15 Jul	Havering Midweek 5 Miles SB	42:43	55.69	5mi

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	21	18	13	17	0	0	0	0	0	0	0	0	68
2024	98	95	99	55	0	0	0	0	0	0	0	0	348
2024	72	39	72	104	0	0	0	0	0	0	0	0	286
2023	0	3	0	0	0	0	0	20	5	5	36	22	89
2023	146	134	123	126	65	65	52	103	106	106	87	76	1189
2023	0	37	74	93	45	185	158	91	164	30	59	0	936
2022	0	0	0	0	0	0	0	5	0	0	0	0	5
2022	87	80	127	93	76	34	51	52	91	119	78	132	1022
2022	0	17	35	99	185	305	26	46	94	16	0	0	824
2021	0	0	0	0	0	0	0	0	0	5	0	0	5
2021	0	0	0	0	0	2.4	6.1	0.8	0	0	0	0	9.3
2021	87	90	60	66	76	79	62	98	117	95	44	73	947
2021	131	102	42	112	113	48	122	77	26	0	0	24	796
2020	0	0	0	0	0	0	0	0	4	21	34	4	63
2020	112	119	39	99	87	128	104	19	10	47	0	67	831
2020	15	17	44	184	501	300	217	18	0	0	0	66	1363
2019	0	0	0	3	0	0	0	0	0	0	0	0	3
2019	86	95	79	31	106	72	143	98	142	129	111	112	1204
2019	29	157	127	215	316	163	250	162	52	0	0	16	1487
2018	57	65	24	65	70	105	88	65	76	58	25	61	758
2018	0	0	0	99	99	114	209	0	0	0	0	0	521
2017	105	108	39	44	67	21	43	8	73	46	75	75	704
2017	10	0	236	302	257	52	233	34	0	0	0	0	1125
2016	55	115	120	32	55	72	61	132	127	99	106	76	1050
2016	45	68	227	396	193	351	195	87	183	157	124	53	2078
2015	64	67	63	59	91	94	92	72	78	87	74	53	893
2015	0	99	81	168	222	332	245	162	191	235	112	44	1891
2014	136	118	153	116	64	94	65	55	42	47	59	46	995
2014	11	0	106	192	114	181	268	150	186	288	246	35	1778
2013	111	86	77	70	52	53	20	95	130	136	93	56	978
2013	26	9	0	73	94	103	211	36	89	67	143	0	851
2012	122	121	138	122	88	71	118	77	104	89	81	82	1212
2012	15	89	25	8	88	109	66	118	88	9	15	0	631
2011	0	0	0	0	0	0	0	0	0	0	0	32	32

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	Wed 3rd Apr Apr 3
4.6mi, 39:33 Run - General 1) 1mi - 8:47(8:47/mi) 113/125bpm [992b/mi] 83cal 2) 1mi - 8:43(8:43/mi) 119/129bpm [1037b/mi] 86cal 3) 1mi - 8:33(8:33/mi) 116/126bpm [993b/mi] 76cal 4) 1mi - 8:41(8:41/mi) 119/130bpm [1032b/mi] 78cal 5) 0.6mi - 4:49(8:04/mi) 127/132bpm [1024b/mi] 52cal Add a comment	-	-	6.9mi, 1:04:55 Run - General 1) 1mi - 9:53(9:53/mi) 108/116bpm [1068b/mi] 90cal 2) 1mi - 9:12(9:12/mi) 118/126bpm [1086b/mi] 93cal 3) 1mi - 9:33(9:33/mi) 115/125bpm [1099b/mi] 86cal 4) 1mi - 9:09(9:09/mi) 113/125bpm [1035b/mi] 75cal 5) 1mi - 9:30(9:30/mi) 118/129bpm [1120b/mi] 86cal 6) 1mi - 9:19(9:19/mi) 115/127bpm [1072b/mi] 76cal 7) 0.91mi - 8:18(9:05/mi) 122/132bpm [1108b/mi] 81cal Add a comment	0.6mi, 15:39 Walk - General 1) 0.62mi - 15:39(25:20/mi) 77/92bpm [1950b/mi] 73cal 39/87rpm Add a comment 0.7mi, 20:05 Walk - General 1) 0.68mi - 20:05(29:36/mi) 73/95bpm [2160b/mi] 83cal 38/68rpm Add a comment	3.3mi, 24:21 Run - General 1) 1mi - 8:41(8:41/mi) 117/163bpm [1015b/mi] 88cal 2) 1mi - 6:51(6:51/mi) 129/170bpm [883b/mi] 74cal 3) 1mi - 6:56(6:56/mi) 119/144bpm [825b/mi] 62cal 4) 0.28mi - 1:53(6:39/mi) 103/129bpm [684b/mi] 10cal Add a comment	4.1mi, 2:26:51 Walk - General 1) 1mi - 57:36(57:36/mi) 90/125bpm [5183b/mi] 308cal 16/112rpm 2) 1mi - 29:44(29:44/mi) 102/137bpm [3033b/mi] 196cal 23/104rpm 3) 1mi - 27:02(27:02/mi) 89/116bpm [2406b/mi] 113cal 25/123rpm 4) 1mi - 29:10(29:10/mi) 104/134bpm [3034b/mi] 180cal 26/112rpm 5) 0.1mi - 3:20(33:45/mi) 109/115bpm [3678b/mi] 20cal 35/67rpm Add a comment
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	Wed 10th Apr Apr 10
-	-	2.5mi, 12:39 Bike - General 1) 2.45mi - 12:39(5:10/mi) 106/115bpm [547b/mi] 107cal Add a comment 3.1mi, 23:34 Run - General 1) 1mi - 7:38(7:38/mi) 125/162bpm [955b/mi] 85cal 2) 1mi - 7:34(7:34/mi) 143/151bpm [1083b/mi] 95cal 3) 1mi - 7:53(7:53/mi) 143/163bpm [1128b/mi] 100cal 4) 0.07mi - 28(6:23/mi) 154/156bpm [982b/mi] 6cal Add a comment 2mi, 10:08 Bike - General 1) 2mi - 10:08(5:05/mi) 90/107bpm [457b/mi] 62cal Add a comment	6.3mi, 59:04 Run - General 1) 1mi - 9:07(9:07/mi) 110/119bpm [1003b/mi] 85cal 2) 1mi - 9:09(9:09/mi) 119/123bpm [1089b/mi] 94cal 3) 1mi - 9:41(9:41/mi) 116/128bpm [1124b/mi] 88cal 4) 1mi - 9:47(9:47/mi) 115/135bpm [1125b/mi] 82cal 5) 1mi - 9:05(9:05/mi) 111/123bpm [1008b/mi] 73cal 6) 1mi - 9:20(9:20/mi) 112/122bpm [1045b/mi] 69cal 7) 0.32mi - 2:56(9:12/mi) 111/122bpm [1021b/mi] 21cal Add a comment	27.7mi, 1:55:39 Bike - General 1) 5mi - 22:10(4:26/mi) 104/123bpm [461b/mi] 185cal 2) 5mi - 20:20(4:04/mi) 108/128bpm [439b/mi] 156cal 3) 5mi - 22:10(4:26/mi) 105/126bpm [466b/mi] 131cal 4) 5mi - 20:05(4:01/mi) 107/120bpm [430b/mi] 130cal 5) 5mi - 19:46(3:57/mi) 103/117bpm [407b/mi] 99cal 6) 2.7mi - 11:07(4:07/mi) 107/113bpm [440b/mi] 68cal Add a comment	3.9mi, 32:20 Run - General 1) 1mi - 9:20(9:20/mi) 113/129bpm [1056b/mi] 92cal 2) 1mi - 8:17(8:17/mi) 125/135bpm [1035b/mi] 92cal 3) 1mi - 8:06(8:06/mi) 127/137bpm [1029b/mi] 91cal 4) 0.87mi - 6:37(7:36/mi) 129/141bpm [979b/mi] 72cal Add a comment	4.3mi, 2:25:47 Walk - General 1) 1mi - 22:18(22:18/mi) 89/124bpm [1984b/mi] 120cal 38/98rpm 2) 1mi - 46:52(46:52/mi) 96/123bpm [4499b/mi] 261cal 17/116rpm 3) 1mi - 35:01(35:01/mi) 88/113bpm [3081b/mi] 145cal 17/112rpm 4) 1mi - 35:53(35:53/mi) 87/110bpm [3122b/mi] 153cal 15/123rpm 5) 0.27mi - 5:44(20:59/mi) 95/107bpm [1994b/mi] 32cal 50/69rpm Add a comment
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	Wed 17th Apr Apr 17
24mi, 1:36:03 Bike - General 1) 5mi - 19:06(3:49/mi) 106/120bpm [405b/mi] 160cal 2) 5mi - 19:41(3:56/mi) 109/122bpm [429b/mi] 152cal 3) 5mi - 20:59(4:12/mi) 109/131bpm [457b/mi] 148cal 4) 5mi - 20:08(4:02/mi) 106/124bpm [427b/mi] 121cal 5) 4.03mi - 16:09(4:00/mi) 107/119bpm [429b/mi] 98cal Add a comment	4.1mi, 22:13 Bike - General 1) 4.13mi - 22:13(5:23/mi) 100/122bpm [538b/mi] 165cal Add a comment 7mi, 1:14:47 Run - General 1) 1mi - 10:32(10:32/mi) 106/116bpm [1116b/mi] 95cal 2) 1mi - 10:20(10:20/mi) 113/118bpm [1168b/mi] 98cal 3) 1mi - 10:20(10:20/mi) 114/122bpm [1178b/mi] 94cal 4) 1mi - 10:54(10:54/mi) 113/122bpm [1231b/mi] 93cal 5) 1mi - 11:05(11:05/mi) 112/120bpm [1242b/mi] 84cal 6) 1mi - 10:29(10:29/mi) 112/116bpm [1175b/mi] 79cal 7) 1mi - 10:56(10:56/mi) 109/116bpm [1191b/mi] 74cal 8) 0.01mi - 11(30:43/mi) 112/113bpm [3440b/mi] 1cal Add a comment	2.8mi, 1:22:35 Walk - General 1) 1mi - 29:09(29:09/mi) 109/150bpm [3177b/mi] 244cal 24/115rpm 2) 1mi - 19:41(19:41/mi) 138/159bpm [2715b/mi] 241cal 38/123rpm 3) 0.82mi - 33:45(41:23/mi) 98/153bpm [4055b/mi] 116cal 17/107rpm Add a comment 3.1mi, 23:11 Run - General 1) 1mi - 7:27(7:27/mi) 130/139bpm [970b/mi] 84cal 2) 1mi - 7:26(7:26/mi) 140/148bpm [1041b/mi] 90cal 3) 1mi - 7:45(7:45/mi) 147/154bpm [1138b/mi] 101cal 4) 0.09mi - 33(6:14/mi) 153/155bpm [953b/mi] 7cal Add a comment	20.8mi, 1:23:48 Bike - General 1) 5mi - 20:12(4:02/mi) 96/120bpm [388b/mi] 138cal 2) 5mi - 19:27(3:53/mi) 103/116bpm [401b/mi] 136cal 3) 5mi - 20:31(4:06/mi) 106/124bpm [435b/mi] 138cal 4) 5mi - 19:52(3:58/mi) 107/119bpm [425b/mi] 129cal 5) 0.84mi - 3:46(4:29/mi) 103/108bpm [463b/mi] 19cal Add a comment	5.5mi, 50:22 Run - General 1) 1mi - 9:19(9:19/mi) 110/121bpm [1024b/mi] 89cal 2) 1mi - 9:07(9:07/mi) 118/122bpm [1077b/mi] 95cal 3) 1mi - 9:19(9:19/mi) 116/122bpm [1080b/mi] 88cal 4) 1mi - 9:24(9:24/mi) 117/134bpm [1100b/mi] 90cal 5) 1mi - 8:50(8:50/mi) 118/127bpm [1042b/mi] 83cal 6) 0.52mi - 4:24(8:23/mi) 119/125bpm [997b/mi] 39cal Add a comment	3.5mi, 28:05 Run - General 1) 1mi - 8:52(8:52/mi) 109/122bpm [967b/mi] 85cal 2) 1mi - 7:33(7:33/mi) 120/137bpm [906b/mi] 79cal 3) 1mi - 7:38(7:38/mi) 122/141bpm [931b/mi] 79cal 4) 0.54mi - 4:02(7:26/mi) 129/142bpm [959b/mi] 44cal Add a comment	-
Thu 18th Apr Apr 18	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
6.1mi, 51:53 Run - General 1) 1mi - 9:14(9:14/mi) 119/132bpm [1099b/mi] 102cal 2) 1mi - 8:45(8:45/mi) 127/136bpm [1111b/mi] 103cal 3) 1mi - 8:33(8:33/mi) 123/133bpm [1052b/mi] 95cal 4) 1mi - 8:29(8:29/mi) 127/136bpm [1078b/mi] 99cal 5) 1mi - 8:21(8:21/mi) 131/146bpm [1095b/mi] 100cal 6) 1mi - 8:02(8:02/mi) 135/146bpm [1084b/mi] 99cal 7) 0.06mi - 28(7:29/mi) 139/140bpm [1041b/mi] 6cal Add a comment 11.4mi, 42:01 Bike - General 1) 5mi - 19:52(3:58/mi) 114/126bpm [453b/mi] 205cal 2) 5mi - 16:54(3:23/mi) 121/129bpm [409b/mi] 181cal 3) 1.36mi - 5:15(3:51/mi) 124/133bpm [477b/mi] 57cal Add a comment	-	0.9mi, 8:50 Run - General 1) 0.94mi - 8:50(9:22/mi) 129/142bpm [1209b/mi] 108cal Add a comment 3.1mi, 24:29 Run - General 1) 1mi - 7:40(7:40/mi) 123/134bpm [943b/mi] 88cal 2) 1mi - 8:06(8:06/mi) 132/143bpm [1070b/mi] 101cal 3) 1mi - 7:54(7:54/mi) 137/143bpm [1083b/mi] 102cal 4) 0.1mi - 49(8:13/mi) 132/137bpm [1084b/mi] 10cal Add a comment 0.9mi, 8:15 Run - General 1) 0.86mi - 8:15(9:34/mi) 106/122bpm [1014b/mi] 78cal Add a comment	-	5.3mi, 47:32 Run - General 1) 1mi - 8:56(8:56/mi) 109/121bpm [974b/mi] 86cal 2) 1mi - 9:14(9:14/mi) 121/131bpm [1118b/mi] 103cal 3) 1mi - 9:15(9:15/mi) 117/129bpm [1083b/mi] 93cal 4) 1mi - 8:46(8:46/mi) 121/131bpm [1060b/mi] 89cal 5) 1mi - 8:40(8:40/mi) 116/123bpm [1006b/mi] 75cal 6) 0.32mi - 2:40(8:18/mi) 123/130bpm [1020b/mi] 28cal Add a comment	3.5mi, 34:12 Run - General 1) 1mi - 10:01(10:01/mi) 109/138bpm [1092b/mi] 95cal 2) 1mi - 10:09(10:09/mi) 108/136bpm [1097b/mi] 89cal 3) 1mi - 8:48(8:48/mi) 121/137bpm [1064b/mi] 94cal 4) 0.5mi - 5:14(10:30/mi) 121/137bpm [1271b/mi] 54cal Add a comment 11.1mi, 43:58 Bike - General 1) 5mi - 20:13(4:03/mi) 102/118bpm [412b/mi] 164cal 2) 5mi - 19:28(3:54/mi) 108/118bpm [420b/mi] 162cal 3) 1.11mi - 4:17(3:52/mi) 108/117bpm [417b/mi] 33cal Add a comment	4.1mi, 2:27:42 Walk - General 1) 1mi - 52:57(52:57/mi) 74/114bpm [3919b/mi] 210cal 16/116rpm 2) 1mi - 24:34(24:34/mi) 102/124bpm [2505b/mi] 175cal 27/116rpm 3) 1mi - 30:49(30:49/mi) 104/133bpm [3206b/mi] 207cal 20/112rpm 4) 1mi - 32:35(32:35/mi) 101/128bpm [3291b/mi] 175cal 22/104rpm 5) 0.12mi - 6:46(55:45/mi) 77/99bpm [4293b/mi] 20cal 10/69rpm Add a comment

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