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F55

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Recent Training
2nd Apr	General	14.3mi	6:59:45
31st Mar	General	3.2mi	1:24:21
29th Mar	General	1.3mi	33:52
23rd Mar	General	12.5mi	4:11:07
Mar 2024	General	1.6mi	10:32

12 Month Benchmarks	Run	Bike
Mile	4:48	4:15
5k	19:04	17:36
5mi	1:32:28	0
10k	1:54:26	0
10mi	3:21:07	0
Half	6:18:18	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2016	2017	2018	2019	PB	WB
3mi	1	1:10:00 22.45				1:10:00 23:20/mi	22.45
5km	24	27:11 60.00	26:54 61.29	28:06 58.93	28:13 59.72	26:54 8:39/mi	61.29
5mi	7	45:34 58.39		46:42 58.26	48:58 56.20	45:34 9:07/mi	58.39
5.7mi	1	59:06 51.55				59:06 10:22/mi	51.55
10km	10	58:29 56.96	56:17 59.85	59:15 57.50		56:17 9:03/mi	59.85
13.1mi	8	2:17:45 51.77	2:03:06 59.28		2:07:10 58.77	2:03:06 9:24/mi	59.28

2019		Result	WAVA	Distance
15 Dec	Festive 5 SB	48:58	56.20	5mi
17 Nov	St Neots Riverside Half Marathon SB	2:07:10	58.77	13.1mi
5 Oct	Luton Wardown Parkrun SB	28:13	59.72	5km
29 Sep	Budapest marathon relay first leg	2:22:42	52.37	13.1mi
30 Jun	Herts Hobble		0.00	16.5mi
10 Mar	The Big Half	2:08:13	57.59	13.1mi
19 Feb	Harpenden Arrows Club 5k		0.00	5km
2018		Result	WAVA	Distance
27 Oct	St Albans parkrun	28:17	58.93	5km
14 Oct	Herts 10km SB	59:15	57.50	10km
24 Jun	Herts Hobble Short Course		0.00	15mi
16 Jun	Oval Run SB	46:42	58.26	5mi
24 Feb	Luton Wardown parkrun SB	28:06	58.67	5km
10 Feb	Luton Wardown parkrun		0.00	5km
2017		Result	WAVA	Distance
19 Nov	St Neots Riverside Half Marathon PB	2:03:06	59.28	13.1mi
15 Oct	Amsterdam Half Marathon	2:07:38	57.18	13.1mi
1 Oct	Standalone 10k	56:34	59.55	10km
12 Aug	St Albans parkrun	27:35	59.77	5km
5 Aug	St Andrews parkrun	27:01	61.02	5km
28 Jun	MWRRL Stevenage	57:56	58.14	10km
24 Jun	Luton Wardown Parkrun	30:16	54.47	5km
17 Jun	Oval Run		0.00	5mi
14 Jun	Mid Week Race League (Div2) Hitchin #3	1:04:20	52.36	10km
24 May	Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	58:24	57.68	10km
10 May	Mid Week Road Race League - Div 2 - Bishops Stortford PB	56:17	59.85	10km
6 May	Luton Wardown parkrun PB	26:54	61.29	5km
1 May	Milton Keynes Half Marathon	2:07:32	57.22	13.1mi
25 Mar	Luton Wardown parkrun	27:19	59.70	5km
19 Mar	Welwyn Half Marathon	2:08:35	56.09	13.1mi
18 Mar	St Albans parkrun	58:04	28.09	5km
11 Mar	Luton Wardown parkrun	28:59	56.27	5km
4 Mar	Luton Wardown parkrun	29:18	55.66	5km
25 Feb	Luton Wardown parkrun	29:06	56.04	5km
28 Jan	Luton Wardown parkrun	29:27	55.38	5km
21 Jan	St Albans parkrun	31:15	52.19	5km
15 Jan	Sunday League XC #4 Watford	1:00:46	53.78	6.1mi
14 Jan	Luton Wardown parkrun	30:32	53.41	5km
7 Jan	St Albans parkrun	32:25	50.31	5km
2016		Result	WAVA	Distance
18 Dec	Sunday League XC #3 Willian	48:14	55.17	5mi
11 Dec	Festive 5 PB	45:34	58.39	5mi
13 Nov	Sunday League XC #2 Grovelands	51:50	51.33	5mi
15 Oct	St Albans parkrun SB	27:11	60.00	5km
9 Oct	Herts 10km	59:11	56.28	10km
2 Oct	Standalone 10k	58:30	56.94	10km
20 Aug	St Andrews parkrun	28:09	57.94	5km
30 Jul	Fell Foot parkrun, Newby Bridge	28:42	56.82	5km
21 Jul	Midsummer Panshanger Park 5	50:39	52.53	5mi
14 Jul	Scott's Travel Midweek Road Race League - Mob Match SB	58:29	56.96	10km
2 Jul	Bedford Priory Park Race for Life Pretty Muddy 5k PB	1:10:00	22.45	3mi
18 Jun	Oval Run	47:02	56.57	5mi
11 Jun	St Albans parkrun	28:12	57.83	5km
22 May	Wheathampstead 10k	1:03:02	52.85	10km
14 May	Luton Wardown parkrun	27:51	58.56	5km
2 May	Kimpton May Festival PB	59:06	51.55	5.7mi
9 Apr	Luton Wardown parkrun	28:45	56.73	5km
2 Apr	Luton Wardown parkrun	29:16	55.72	5km
26 Mar	St Albans parkrun	28:13	57.18	5km
20 Mar	Welwyn Half Marathon SB	2:17:45	51.77	13.1mi

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	11	31	47	14	0	0	0	0	0	0	0	0	103
2024	5	0	0	0	0	0	0	0	0	0	0	0	5
2023	0	9	12	10	2	0	0	0	0	0	0	0	33
2022	7	24	31	11	24	15	9	1	0	0	0	0	122
2022	0	16	10	0	0	0	0	0	0	0	0	0	25
2021	0	0	3	6	0	0	0	0	0	0	0	0	9
2020	38	34	43	25	31	42	17	26	17	32	6	0	311
2019	52	50	44	54	20	59	16	49	40	49	32	26	489
2018	39	31	29	11	45	54	46	17	35	39	6	12	363
2017	44	71	51	52	50	28	25	57	73	44	39	4	536
2016	0	0	50	38	48	30	34	21	32	33	38	34	358

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
12.5mi, 4:11:07 Run - General 1) 1mi - 19:52(19:52/mi) 81cal 3.02/6.07mph 2) 1mi - 19:46(19:46/mi) 74cal 3.04/4.07mph 3) 1mi - 17:04(17:04/mi) 77cal 3.52/3.99mph 4) 1mi - 17:16(17:16/mi) 75cal 3.48/7.01mph 5) 1mi - 20:07(20:07/mi) 76cal 2.98/4.07mph 6) 1mi - 23:58(23:58/mi) 69cal 2.5/4.47mph 7) 1mi - 26:00(26:00/mi) 72cal 2.31/7.33mph 8) 1mi - 21:04(21:04/mi) 75cal 2.85/5.05mph 9) 1mi - 19:12(19:12/mi) 75cal 3.13/3.82mph 10) 1mi - 18:57(18:57/mi) 76cal 3.17/4.13mph 11) 1mi - 19:49(19:49/mi) 78cal 3.03/4.01mph 12) 1mi - 17:54(17:54/mi) 77cal 3.35/4.36mph 13) 0.5mi - 10:09(20:18/mi) 39cal 2.96/4.36mph Add a comment	-	-	-	-	-	1.3mi, 33:52 Run - General 1) 1mi - 25:19(25:19/mi) 77cal 2.37/6.87mph 2) 0.33mi - 8:32(25:43/mi) 24cal 2.33/4.4mph 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
-	3.2mi, 1:24:21 Run - General 1) 1mi - 21:50(21:50/mi) 80cal 2.75/4.01mph 2) 1mi - 30:30(30:30/mi) 70cal 1.97/4.44mph 3) 1mi - 20:11(20:11/mi) 77cal 2.97/4.61mph 4) 0.15mi - 11:49(1:18:21/mi) 10cal 0.77/5.76mph Add a comment	-	14.3mi, 6:59:45 Run - General 1) 1mi - 27:08(27:08/mi) 65cal 2.21/3.84mph 2) 1mi - 28:04(28:04/mi) 61cal 2.14/3.82mph 3) 1mi - 18:57(18:57/mi) 78cal 3.17/3.51mph 4) 1mi - 26:42(26:42/mi) 69cal 2.25/4.11mph 5) 1mi - 30:45(30:45/mi) 64cal 1.95/4.57mph 6) 1mi - 32:13(32:13/mi) 71cal 1.86/4.05mph 7) 1mi - 28:28(28:28/mi) 69cal 2.11/3.49mph 8) 0.42mi - 39:09(1:33:39/mi) 33cal 0.64/16.76mph 9) 0mi - 3(0/mi) 10) 1mi - 40:26(40:26/mi) 75cal 1.48/4.61mph 11) 1mi - 20:47(20:47/mi) 77cal 2.89/3.59mph 12) 1mi - 23:43(23:43/mi) 73cal 2.53/4.78mph 13) 1mi - 22:09(22:09/mi) 76cal 2.71/4.03mph 14) 1mi - 22:57(22:57/mi) 74cal 2.61/3.63mph 15) 1mi - 26:30(26:30/mi) 67cal 2.26/3.72mph 16) 0.91mi - 31:42(34:56/mi) 56cal 1.72/3.34mph 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
-	-	-	-	-	-	-
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
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