Di

F60

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Recent Blogs
My first 10k race	Oct 2012

My parkrun
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Recent Training
18th Apr	General	3.9mi	46:34
16th Apr	General	2.5mi	28:31
12th Apr	General	4mi	49:28
10th Apr	General	3.2mi	35:56
8th Apr	General	2.8mi	34:18

12 Month Benchmarks	Run
Mile	8:56
5k	29:15
5mi	49:28
10k	1:02:02

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Best Times
Best WAVA

Dist	Races	2011	2012	2013	2014	2015	PB	WB
5km	15	28:35 57.68	25:34 65.19	26:41 63.15	25:06 67.90	27:26 62.83	25:06 8:05/mi	67.90
5mi	6				42:12 65.96	43:04 65.38	42:12 8:26/mi	65.96
10km	10		56:33 60.24	57:17 60.16	51:40 67.48	53:59 65.34	51:40 8:19/mi	67.48
10mi	3				1:28:27 65.00	1:32:57 62.61	1:28:27 8:51/mi	65.00
13.1mi	7			2:08:33 58.14	2:05:20 60.36	1:57:24 65.23	1:57:24 8:58/mi	65.23
26.2mi	1					5:01:12 52.77	5:01:12 11:30/mi	52.77

2015		Result	WAVA	Distance
11 Oct	Tiptree 10 SB	1:32:57	62.61	10mi
4 Oct	Southend Classic 10k	56:48	62.10	10km
26 Jul	Kirste 5	48:24	58.18	5mi
5 Jul	BNY Mellon Brentwood & Essex Championship 10K	54:42	64.48	10km
16 Jun	ETON MANOR AC OPEN 5km RACE SB	27:26	62.83	5km
14 Jun	Southend Half Marathon	2:06:22	60.60	13.1mi
6 Jun	Orion 5 Chingford	45:49	61.46	5mi
25 May	Vitality London 10,000 SB	53:59	65.34	10km
12 May	Havering '90 Joggers Midweek 5 SB	43:04	65.38	5mi
10 May	Finsbury Park 10k	55:15	63.84	10km
19 Apr	Greater Manchester Marathon PB	5:01:12	52.77	26.2mi
29 Mar	Paddock Wood Half Marathon PB	1:57:24	65.23	13.1mi
1 Mar	Regents Park, The Chasers 10K Winter Series March	54:17	64.98	10km
1 Feb	Torremolinos Half Marathon	2:01:14	63.17	13.1mi
2014		Result	WAVA	Distance
14 Dec	Southend 5 Mile Rudolph Run PB	42:12	65.96	5mi
9 Nov	Stebbing 10 PB	1:28:27	65.00	10mi
26 Oct	Great South Run	1:28:59	64.61	10mi
19 Oct	Jill Oliver 10k, Edmonton	53:30	65.16	10km
5 Oct	Southend Classic 10k PB	51:40	67.48	10km
28 Sep	Valentines Park 5k	25:21	67.23	5km
13 Sep	Southend parkrun PB	25:06	67.90	5km
7 Sep	Great North Run	2:09:19	58.50	13.1mi
8 Jun	Southend Half Marathon	2:09:21	58.48	13.1mi
25 May	Vitality London 10,000	53:31	65.14	10km
27 Apr	Skyline 120 Braintree 5m	43:27	64.06	5mi
19 Apr	Victoria Park Open 5	42:29	65.52	5mi
2 Feb	Torremolinos Half Marathon SB	2:05:20	60.36	13.1mi
2013		Result	WAVA	Distance
21 Oct	BUPA Great Birmingham Run SB	2:08:33	58.14	13.1mi
6 Oct	Southend 10k Classic SB	57:17	60.16	10km
7 Sep	Mile End parkrun	27:11	61.99	5km
2 Mar	Barking Parkrun SB	26:41	63.15	5km
2012		Result	WAVA	Distance
24 Nov	Southend parkrun #7	27:04	61.58	5km
10 Nov	Southend parkrun	26:27	63.01	5km
20 Oct	Barking parkrun	26:54	61.96	5km
13 Oct	Southend parkrun	26:30	62.89	5km
7 Oct	Southend Classic 10k SB	56:33	60.24	10km
4 Aug	Barking Parkrun SB	25:34	65.19	5km
28 Jul	Barking Parkrun	26:19	63.33	5km
5 May	Valentines parkrun	26:50	62.11	5km
21 Apr	Valentines parkrun	27:27	60.72	5km
7 Apr	Valentines parkrun	28:43	58.04	5km
2011		Result	WAVA	Distance
22 Jan	Hackney Marshes Parkrun SB	28:35	57.68	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	44	31	28	23	0	0	0	0	0	0	0	0	126
2023	31	0	57	73	75	71	92	97	53	70	55	13	686
2022	0	24	0	0	0	0	0	0	0	0	0	0	24
2022	123	88	128	133	119	116	125	122	86	46	46	39	1172
2021	0	0	0	0	0	0	0	0	80	112	9	0	200
2021	0	11	60	65	60	22	61	42	15	0	109	109	556
2020	0	0	0	0	2	0	0	0	0	0	0	0	2
2020	37	46	29	0	73	67	67	57	55	39	45	29	544
2019	1	33	33	18	27	51	65	41	67	61	59	64	519
2018	41	31	71	63	40	0	34	28	7	12	7	4	338
2017	0	0	0	0	0	0.6	4.7	15.2	6	4.6	1.3	0	32.3
2017	50	48	58	49	41	52	35	53	52	44	54	65	600
2016	10.4	12.8	12.9	0	0	0	0	0	0	0	0	0	36
2016	0	0	0	0	30	67	55	45	15	32	57	60	361
2015	0	0	0	0	0	0	0	0	0	0	3.8	15	18.8
2015	60	102	140	93	82	79	82	68	57	54	28	0	845
2014	101	86	95	78	96	87	108	97	92	95	105	104	1144
2013	41	70	57	58	46	20	81	74	56	79	48	82	712
2012	0	0	0	29	57	79	76	65	28	57	48	14	453

Fri 22nd Mar Mar 22	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
2.5mi, 27:58 Run - General 1) 0.62mi - 7:07(11:27/mi) 140/159bpm [1602b/mi] 61cal 2) 0.62mi - 7:00(11:16/mi) 153/168bpm [1723b/mi] 64cal 3) 0.62mi - 7:05(11:24/mi) 155/167bpm [1766b/mi] 66cal 4) 0.6mi - 6:47(11:12/mi) 157/170bpm [1759b/mi] 63cal Add a comment	-	-	2.2mi, 27:57 Run - General 1) 0.62mi - 7:33(12:09/mi) 136/160bpm [1652b/mi] 61cal 2) 0.62mi - 8:19(13:24/mi) 143/167bpm [1915b/mi] 69cal 3) 0.62mi - 8:55(14:21/mi) 131/168bpm [1879b/mi] 62cal 4) 0.28mi - 3:10(11:14/mi) 152/167bpm [1707b/mi] 29cal Add a comment	-	2.2mi, 28:21 Run - General 1) 0.62mi - 7:42(12:23/mi) 134/159bpm [1660b/mi] 59cal 2) 0.62mi - 7:58(12:49/mi) 147/168bpm [1884b/mi] 69cal 3) 0.62mi - 9:20(15:01/mi) 131/165bpm [1966b/mi] 63cal 4) 0.32mi - 3:21(10:28/mi) 152/168bpm [1592b/mi] 31cal Add a comment	-
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
3.7mi, 43:50 Run - General 1) 0.62mi - 6:55(11:08/mi) 148/160bpm [1647b/mi] 62cal 2) 0.62mi - 7:17(11:44/mi) 151/162bpm [1771b/mi] 65cal 3) 0.62mi - 6:49(10:58/mi) 154/167bpm [1689b/mi] 62cal 4) 0.62mi - 7:08(11:29/mi) 155/166bpm [1781b/mi] 65cal 5) 0.62mi - 7:39(12:19/mi) 153/165bpm [1884b/mi] 67cal 6) 0.62mi - 7:53(12:42/mi) 150/165bpm [1905b/mi] 63cal 7) 0.02mi - 8(8:25/mi) 153/154bpm [1289b/mi] 1cal Add a comment	-	-	-	3.8mi, 44:03 Run - General 1) 0.62mi - 6:31(10:29/mi) 151/160bpm [1584b/mi] 60cal 2) 0.62mi - 6:33(10:32/mi) 159/165bpm [1674b/mi] 63cal 3) 0.62mi - 7:10(11:32/mi) 159/165bpm [1833b/mi] 67cal 4) 0.62mi - 7:31(12:05/mi) 154/164bpm [1862b/mi] 67cal 5) 0.62mi - 7:24(11:55/mi) 155/165bpm [1847b/mi] 67cal 6) 0.62mi - 8:39(13:55/mi) 146/165bpm [2032b/mi] 65cal 7) 0.03mi - 16(9:28/mi) 164/165bpm [1553b/mi] 3cal Add a comment	-	2.6mi, 29:08 Run - General 1) 0.62mi - 6:50(10:59/mi) 142/157bpm [1560b/mi] 59cal 2) 0.62mi - 6:41(10:46/mi) 156/164bpm [1679b/mi] 63cal 3) 0.62mi - 7:33(12:09/mi) 155/167bpm [1882b/mi] 69cal 4) 0.62mi - 7:05(11:23/mi) 160/169bpm [1822b/mi] 68cal 5) 0.1mi - 59(10:13/mi) 168/170bpm [1717b/mi] 10cal Add a comment
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
-	-	-	2.8mi, 34:18 Run - General 1) 0.62mi - 6:50(11:00/mi) 140/159bpm [1540b/mi] 59cal 2) 0.62mi - 7:08(11:28/mi) 151/166bpm [1732b/mi] 65cal 3) 0.62mi - 7:33(12:09/mi) 153/167bpm [1859b/mi] 67cal 4) 0.62mi - 9:01(14:31/mi) 138/169bpm [2003b/mi] 63cal 5) 0.34mi - 3:46(11:11/mi) 152/169bpm [1701b/mi] 33cal Add a comment	-	3.2mi, 35:56 Run - General 1) 0.62mi - 7:14(11:38/mi) 139/158bpm [1617b/mi] 61cal 2) 0.62mi - 6:42(10:46/mi) 159/168bpm [1713b/mi] 64cal 3) 0.62mi - 7:09(11:31/mi) 161/171bpm [1854b/mi] 68cal 4) 0.62mi - 7:22(11:51/mi) 161/174bpm [1909b/mi] 68cal 5) 0.62mi - 7:05(11:24/mi) 164/172bpm [1870b/mi] 68cal 6) 0.04mi - 24(9:02/mi) 171/172bpm [1544b/mi] 4cal Add a comment	-
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
4mi, 49:28 Run - General 1) 0.62mi - 6:53(11:04/mi) 145/158bpm [1605b/mi] 60cal 2) 0.62mi - 7:24(11:55/mi) 155/167bpm [1847b/mi] 69cal 3) 0.62mi - 7:12(11:35/mi) 154/168bpm [1784b/mi] 66cal 4) 0.62mi - 7:42(12:24/mi) 159/170bpm [1972b/mi] 73cal 5) 0.62mi - 7:52(12:40/mi) 158/170bpm [2001b/mi] 72cal 6) 0.62mi - 8:28(13:37/mi) 157/171bpm [2137b/mi] 74cal 7) 0.22mi - 3:57(17:51/mi) 137/143bpm [2444b/mi] 20cal Add a comment	-	-	-	2.5mi, 28:31 Run - General 1) 0.62mi - 7:12(11:36/mi) 141/161bpm [1635b/mi] 62cal 2) 0.62mi - 6:56(11:10/mi) 147/163bpm [1641b/mi] 61cal 3) 0.62mi - 6:59(11:15/mi) 150/164bpm [1687b/mi] 61cal 4) 0.62mi - 7:13(11:38/mi) 152/169bpm [1767b/mi] 64cal 5) 0.02mi - 10(7:31/mi) 170/170bpm [1279b/mi] 2cal Add a comment	-	3.9mi, 46:34 Run - General 1) 0.62mi - 7:13(11:37/mi) 146/164bpm [1695b/mi] 66cal 2) 0.62mi - 7:07(11:28/mi) 154/164bpm [1766b/mi] 66cal 3) 0.62mi - 7:19(11:47/mi) 157/169bpm [1850b/mi] 68cal 4) 0.62mi - 7:21(11:50/mi) 158/168bpm [1871b/mi] 68cal 5) 0.62mi - 7:37(12:16/mi) 158/169bpm [1939b/mi] 70cal 6) 0.62mi - 8:22(13:27/mi) 155/171bpm [2086b/mi] 72cal 7) 0.17mi - 1:34(9:30/mi) 165/171bpm [1568b/mi] 16cal Add a comment

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