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rangermouse1967
M50

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Recent Blogs
London Marathon Experience	Apr 2008

Recent Training
27th Mar	General	5.2mi	31:57
26th Mar	General	5.9mi	54:20
23rd Mar	General	4.6mi	44:11
22nd Mar	General	5.5mi	44:26
22nd Mar	General	5.4mi	37:51

12 Month Benchmarks	Run	Bike
Mile	7:41	47
5k	24:21	15:45
5mi	39:56	26:12
10k	49:47	36:15
10mi	1:24:13	0
Half	1:50:54	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2006	2007	2008	2009	2010	2011	2012	2014	2015	2016	2017
5km	17	22:24 7:13/mi	60.86	25:26 52.05			22:30 60.14	22:24 60.86	24:20 56.44	23:57 57.78			26:24 54.05
7km	2	32:15 7:25/mi	59.50					32:15 59.50	33:39 57.46
8km	1	38:35 7:46/mi	56.63				38:35 56.63
5mi	3	36:55 7:23/mi	60.40			36:55 59.06			36:56 60.40
10km	15	46:07 7:25/mi	59.77	52:55 50.79	48:47 55.41	46:07 59.41	47:20 57.88	46:12 59.77	51:19 54.23		59:05 48.25
8.6mi	1	1:19:22 9:13/mi	48.54			1:19:22 48.54
10mi	5	1:15:23 7:32/mi	59.99			1:17:02 58.30	1:15:23 59.99	1:19:25 57.38	1:17:28 59.30					1:25:12 56.66
10.4mi	1	1:33:46 9:01/mi	50.16				1:33:46 50.16
10.8mi	1	1:23:32 7:46/mi	59.60							1:23:32 59.60
11.3mi	1	1:28:41 7:51/mi	58.15				1:28:41 58.15
13.1mi	6	1:42:38 7:50/mi	59.16		1:50:39 53.36	1:42:38 57.86			1:42:40 59.16
15mi	1	2:15:12 9:01/mi	50.85			2:15:12 50.85
16mi	1	2:11:24 8:13/mi	56.61					2:11:24 56.61
30km	1	3:13:06 10:22/mi	44.83			3:13:06 44.83
20mi	3	2:49:08 8:27/mi	55.70			2:56:47 52.53		2:49:08 55.70		2:57:20 54.00
26.2mi	6	3:51:05 8:49/mi	55.35			4:09:07 49.99		3:51:05 54.67	3:57:04 53.72	3:52:00 55.35		4:09:54 52.68		4:39:00 48.00

2017		Result	WAVA	Distance
15 Oct	Cabbage Patch 10 SB	1:25:12	56.66	10mi
21 May	Richmond Park Marathon SB	4:39:00	48.00	26.2mi
2016		Result	WAVA	Distance
12 Nov	Crane Park parkrun SB	26:24	54.05	5km
8 Oct	Bushy parkrun	28:30	50.06	5km
2015		Result	WAVA	Distance
26 Apr	London Marathon SB	4:09:54	52.68	26.2mi
2014		Result	WAVA	Distance
17 Aug	Battersea Park Summer League 10k SB	59:05	48.25	10km
2012		Result	WAVA	Distance
29 Jun	Wedding Day 7K		0.00	7km
9 Jun	The Welsh Castles Relay- Day 1 - Stage 2 PB	1:23:32	59.60	10.75mi
2 Jun	Bushy Park parkrun SB	23:57	57.78	5km
15 Apr	Brighton Marathon SB	3:52:00	55.35	26.2mi
12 Feb	Bramley 20 SB	2:57:20	54.00	20mi
2011		Result	WAVA	Distance
20 Nov	Gosport Half Marathon SB	1:42:40	59.16	13.1mi
28 Oct	North London Cross Country Championships (men) SB	36:56	60.40	5mi
16 Oct	Cabbage Patch 10 SB	1:17:28	59.30	10mi
2 Oct	Baxters Loch Ness Marathon SB	3:57:04	53.72	26.2mi
18 Sep	Farnham Pilgrim Half Marathon	1:57:48	51.56	13.1mi
7 Aug	Milland Valley Trail Race	2:07:10	47.40	13mi
29 Jul	Wedding Day 7K SB	33:39	57.46	7km
10 Jul	Summer league 5m	39:44	56.15	5mi
2 Jul	bushy park parkrun SB	24:20	56.44	5km
5 Jun	Summer league 10k SB	51:19	54.23	10km
21 May	Bushy parkrun	25:57	52.93	5km
2010		Result	WAVA	Distance
25 Dec	Bushy Parkrun	26:26	51.96	5km
17 Oct	Cabbage Patch 10 SB	1:19:25	57.38	10mi
9 Oct	Metropolitan League (Men): Woodford Green		0.00	8km
4 Sep	Bushy parkrun	23:18	58.51	5km
30 Jul	Wedding Day 7k PB	32:15	59.50	7km
26 Jun	Bushy parkrun	23:12	58.76	5km
20 Jun	Summer League 10km SB	46:12	59.77	10km
22 May	Bushy parkrun	22:34	60.41	5km
9 May	Morden 6'n'6 Aquathlon	15:04 / 44:27	0.00	600metres/6miles
25 Apr	London Marathon PB	3:51:05	54.67	26.2mi
17 Apr	Bushy parkrun PB	22:24	60.86	5km
11 Apr	Kingston Breakfast Run 16 mile PB	2:11:24	56.61	16mi
28 Mar	Oakley 20 PB	2:49:08	55.70	20mi
23 Jan	Bushy parkrun	23:39	57.64	5km
2009		Result	WAVA	Distance
7 Nov	Metropolitan League (Men): Woodford Green PB	38:35	56.63	8km
31 Oct	Bushy parkrun	22:45	59.48	5km
18 Oct	Cabbage Patch 10 PB	1:15:23	59.99	10mi
3 Oct	Bushy Parkrun SB	22:30	60.14	5km
19 Sep	Round Norfolk Relay - Stage 9 PB	1:28:41	58.15	11.3mi
1 Aug	Bushy Parkrun	22:40	59.70	5km
26 Jul	Summer League 10k SB	47:20	57.88	10km
27 Jun	Bushy parkrun	23:14	58.24	5km
14 Jun	Welsh Castles Relay Stage 19 - Abercynon to Caerphilly Castle PB	1:33:46	50.16	10.4mi
2008		Result	WAVA	Distance
7 Dec	Mornington Chasers Winter 10k Series - December PB	46:07	59.41	10km
22 Nov	London XC Championships (Men)	48:49	55.72	10km
16 Nov	St Neots Riverside Half Marathon PB	1:42:38	57.86	13.1mi
19 Oct	Cabbage Patch 10 SB	1:17:02	58.30	10mi
20 Sep	Round Norfolk Relay - Stage 5 PB	1:19:22	48.54	8.61mi
6 Sep	Regent's Park Summer Series - Race 6	46:58	57.92	10km
17 Aug	Club 5 Mile Championship PB	36:55	59.06	5mi
2 Aug	Regent's Park Summer Series - Race 5	47:06	57.75	10km
15 Jun	North Downs Run PB	3:13:06	44.83	30km
3 May	Regent's Park Summer Series - Race 2	47:45	56.97	10km
13 Apr	London Marathon SB	4:09:07	49.99	26.2mi
16 Mar	Oakley 20 SB	2:56:47	52.53	20mi
2 Mar	Reading Half Marathon	1:46:02	56.01	13.1mi
27 Jan	Benfleet 15 PB	2:15:12	50.85	15mi
2007		Result	WAVA	Distance
2 Dec	The Regent's Park Winter 10k Series - race 3	50:24	53.97	10km
30 Sep	Great North Run SB	1:50:39	53.36	13.1mi
16 Sep	Rainforest foundation 10K SB	48:47	55.41	10km
9 Sep	Middlesex & Open 10k	49:12	54.94	10km
1 Jul	British 10k	56:05	48.20	10km
3 Jun	Norwich Union City .v. City 10K	50:50	53.17	10km
11 Mar	Hastings Half Marathon	1:59:05	49.58	13.1mi
2006		Result	WAVA	Distance
8 Oct	Nike Run London 10K SB	52:55	50.79	10km
2 Jul	Bobby Moore 5k SB	25:26	52.05	5km
7 May	The Stoke Run	26:13	50.50	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
2023	55	67	41	0	0	0	0	0	0	0	0	0	163
2023	39	21	53	0	0	0	0	0	0	0	0	0	113
2022	0	0	0	0	0.6	0.5	0.1	0	0	0	0	0	1.2
2022	82	83	98	56	71	87	52	32	62	45	39	25	734
2022	21	80	89	72	81	90	74	73	94	77	70	35	856
2021	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2021	80	86	84	85	88	82	78	63	83	72	76	108	983
2021	9	6	14	21	23	6	51	84	125	68	100	6	511
2020	0	0.2	0	0	0	0	0	0	0	0	0	0	0.2
2020	0	15	18	49	81	78	80	45	50	63	65	69	613
2020	215	142	123	25	44	42	13	8	3	0	5	3	624
2019	0	0	0.2	0	0	0	0	0	0	0	0	0	0.2
2019	4	0	40	5	4	0	0	0	12	21	0	9	95
2019	465	282	399	241	408	369	432	139	177	189	199	143	3444
2018	0	0	3	0	0	0	0	0	0	3	0	0	6
2017	22	8	117	71	72	0	3	0	7	13	0	0	313
2016	0	0	0	0	0	0	0	0	0	0	3	7	10
2015	72	0	115	76	14	13	11	0	0	0	0	0	301
2014	50	4	0	0	0	0	0	6	0	0	0	11	72
2014	16	0	0	0	0	0	0	0	0	0	0	0	16
2012	99	99	113	81	40	72	35	0	0	0	0	0	540
2011	83	0	0	20	63	76	105	114	91	85	75	76	788
2010	0	0.7	0	0	0.9	0	0	0	0	0	0	0	1.6
2010	95	83	138	118	68	94	68	58	29	55	47	27	880
2010	0	0	0	0	22	0	0	0	0	0	0	0	22
2009	0	0.4	0	0	0	0	0	0	0	0	0	0	0.4
2009	118	0	0	33	36	65	70	76	62	81	45	4	591
2008	0	0	0.6	0.3	0	0	0	0	0	0	0	0	0.9
2008	135	143	141	92	96	95	67	94	79	108	81	102	1233
2007	0	0	0	0	0	0	0	17	89	72	46	61	285

Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6
-	4.1mi, 29:08 Bike - General Split Summary === 1) 4.06m - 29:08(7:10/m) 116/139bpm [832b/mi] 214cal 8.37/15.24mph Add a comment 5.3mi, 36:45 Bike - General Split Summary === 1) 5m - 34:27(6:53/m) 114/154bpm [785b/mi] 237cal 8.71/15.65mph 2) 0.3m - 2:19(7:47/m) 115/120bpm [895b/mi] 14cal 7.71/13.05mph Add a comment	-	5.4mi, 29:53 Bike - General Split Summary === 1) 5m - 27:43(5:33/m) 123/144bpm [682b/mi] 241cal 10.82/20.81mph 2) 0.35m - 2:10(6:16/m) 122/133bpm [764b/mi] 15cal 9.59/12.46mph Add a comment	-	-	5mi, 38:43 Bike - General Split Summary === 1) 5m - 38:33(7:43/m) 111/145bpm [856b/mi] 257cal 7.78/15.9mph 2) 0.03m - 9(5:51/m) 116/117bpm [678b/mi] 1cal 10.27/10.85mph Add a comment 5.3mi, 33:07 Bike - General Split Summary === 1) 5m - 30:56(6:11/m) 109/129bpm [674b/mi] 193cal 9.7/22.56mph 2) 0.3m - 2:11(7:11/m) 100/109bpm [718b/mi] 9cal 8.35/12.21mph Add a comment
Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13
4.2mi, 41:56 Run - General Split Summary === 1) 1m - 9:52(9:52/m) 139/147bpm [1372b/mi] 120cal 6.08/7.1mph 2) 1m - 10:03(10:03/m) 145/168bpm [1457b/mi] 124cal 5.97/6.82mph 3) 1m - 9:59(9:59/m) 144/160bpm [1438b/mi] 114cal 6.01/6.72mph 4) 1m - 10:08(10:08/m) 153/163bpm [1551b/mi] 133cal 5.92/6.37mph 5) 0.19m - 1:54(10:02/m) 144/146bpm [1444b/mi] 19cal 5.98/6.35mph Add a comment	-	-	5.3mi, 53:04 Run - General Split Summary === 1) 1m - 10:00(10:00/m) 133/146bpm [1330b/mi] 111cal 6/6.62mph 2) 1m - 9:58(9:58/m) 145/162bpm [1446b/mi] 125cal 6.02/6.3mph 3) 1m - 9:51(9:51/m) 142/155bpm [1399b/mi] 109cal 6.09/6.8mph 4) 1m - 10:31(10:31/m) 144/152bpm [1515b/mi] 115cal 5.7/6.62mph 5) 1m - 9:56(9:56/m) 151/157bpm [1499b/mi] 123cal 6.04/6.51mph 6) 0.29m - 2:48(9:48/m) 148/159bpm [1449b/mi] 30cal 6.13/6.39mph Add a comment	-	6.2mi, 1:02:07 Run - General Split Summary === 1) 1mi - 10:21(10:21/mi) 136/149bpm [1406b/mi] 122cal 5.8/6.53mph 2) 1mi - 9:37(9:37/mi) 144/152bpm [1385b/mi] 118cal 6.24/6.87mph 3) 1mi - 9:47(9:47/mi) 149/164bpm [1459b/mi] 123cal 6.13/6.51mph 4) 1mi - 9:51(9:51/mi) 143/154bpm [1409b/mi] 108cal 6.09/6.7mph 5) 1mi - 10:00(10:00/mi) 149/156bpm [1491b/mi] 118cal 6/6.43mph 6) 1mi - 10:17(10:17/mi) 150/163bpm [1543b/mi] 120cal 5.83/6.35mph 7) 0.22mi - 2:13(9:56/mi) 142/146bpm [1410b/mi] 18cal 6.04/6.45mph Add a comment	5.3mi, 32:12 Bike - General Split Summary === 1) 5mi - 30:10(6:02/mi) 114/146bpm [688b/mi] 211cal 9.95/24.57mph 2) 0.34mi - 2:03(5:57/mi) 98/114bpm [584b/mi] 8cal 10.07/12.59mph Add a comment
Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20
4.2mi, 40:16 Run - General Split Summary === 1) 1mi - 9:25(9:25/mi) 139/151bpm [1310b/mi] 114cal 6.37/6.74mph 2) 1mi - 9:20(9:20/mi) 149/153bpm [1391b/mi] 123cal 6.43/6.95mph 3) 1mi - 9:46(9:46/mi) 143/153bpm [1396b/mi] 109cal 6.14/6.76mph 4) 1mi - 9:56(9:56/mi) 148/158bpm [1470b/mi] 120cal 6.04/6.55mph 5) 0.18mi - 1:49(9:53/mi) 140/142bpm [1384b/mi] 16cal 6.07/6.55mph Add a comment	-	5.1mi, 48:39 Run - General Split Summary === 1) 1mi - 9:28(9:28/mi) 134/149bpm [1268b/mi] 107cal 6.34/6.7mph 2) 1mi - 9:13(9:13/mi) 150/163bpm [1382b/mi] 122cal 6.51/6.99mph 3) 1mi - 9:17(9:17/mi) 154/160bpm [1431b/mi] 127cal 6.46/6.91mph 4) 1mi - 10:04(10:04/mi) 163/170bpm [1641b/mi] 146cal 5.96/6.76mph 5) 1mi - 9:52(9:52/mi) 153/165bpm [1510b/mi] 117cal 6.08/6.76mph 6) 0.08mi - 45(9:39/mi) 145/149bpm [1398b/mi] 6cal 6.22/6.41mph Add a comment	-	-	-	6.1mi, 57:13 Bike - General Split Summary === 1) 5mi - 44:57(8:59/mi) 112/137bpm [1007b/mi] 291cal 6.67/17.57mph 2) 1.1mi - 12:16(11:10/mi) 106/119bpm [1184b/mi] 57cal 5.37/12.04mph Add a comment
Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27
5.3mi, 52:37 Run - General Split Summary === 1) 1mi - 10:10(10:10/mi) 134/147bpm [1363b/mi] 115cal 5.9/6.7mph 2) 1mi - 10:00(10:00/mi) 150/164bpm [1501b/mi] 132cal 5.99/6.45mph 3) 1mi - 9:37(9:37/mi) 145/161bpm [1395b/mi] 110cal 6.24/6.93mph 4) 1mi - 10:15(10:15/mi) 146/156bpm [1497b/mi] 117cal 5.85/6.51mph 5) 1mi - 9:52(9:52/mi) 151/155bpm [1491b/mi] 121cal 6.08/6.68mph 6) 0.28mi - 2:42(9:33/mi) 142/153bpm [1356b/mi] 25cal 6.28/6.8mph Add a comment	5.5mi, 44:26 Bike - General Split Summary === 1) 5mi - 39:56(7:59/mi) 107/145bpm [855b/mi] 241cal 7.51/12.48mph 2) 0.45mi - 4:29(9:56/mi) 123/128bpm [1221b/mi] 35cal 6.04/12.19mph Add a comment 5.4mi, 37:51 Bike - General Split Summary === 1) 5mi - 32:24(6:29/mi) 107/132bpm [693b/mi] 195cal 9.26/21.5mph 2) 0.38mi - 5:27(14:24/mi) 99/123bpm [1425b/mi] 24cal 4.17/13.46mph Add a comment	4.6mi, 44:11 Run - General Split Summary === 1) 1mi - 9:30(9:30/mi) 149/174bpm [1415b/mi] 127cal 6.32/7.24mph 2) 1mi - 9:13(9:13/mi) 145/155bpm [1335b/mi] 113cal 6.51/6.99mph 3) 1mi - 9:45(9:45/mi) 151/163bpm [1473b/mi] 125cal 6.15/6.7mph 4) 1mi - 9:39(9:39/mi) 151/158bpm [1456b/mi] 121cal 6.22/6.68mph 5) 0.59mi - 6:04(10:18/mi) 157/168bpm [1616b/mi] 82cal 5.83/6.45mph Add a comment	-	-	5.9mi, 54:20 Run - General Split Summary === 1) 1mi - 9:26(9:26/mi) 146/156bpm [1378b/mi] 122cal 6.36/7.35mph 2) 1mi - 9:05(9:05/mi) 153/164bpm [1389b/mi] 124cal 6.61/6.99mph 3) 1mi - 8:53(8:53/mi) 154/162bpm [1368b/mi] 119cal 6.75/7.22mph 4) 1mi - 9:15(9:15/mi) 152/161bpm [1407b/mi] 116cal 6.48/7.33mph 5) 1mi - 9:29(9:29/mi) 155/161bpm [1469b/mi] 123cal 6.33/6.74mph 6) 0.85mi - 8:11(9:38/mi) 149/157bpm [1434b/mi] 88cal 6.23/6.45mph Add a comment	5.2mi, 31:57 Bike - General Split Summary === 1) 5mi - 30:25(6:05/mi) 114/142bpm [693b/mi] 223cal 9.86/21.33mph 2) 0.23mi - 1:32(6:47/mi) 120/137bpm [814b/mi] 10cal 8.84/12.11mph Add a comment

rangermouse1967 M50

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rangermouse1967
M50