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CW22

R40

About
Bests
All Races
Mileage
Training

Races
9
Miles
3238
Miles
982
Miles
2
WAVA
65.18%
5k
20:02
10k
42:04
Mara
4:29:40

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Recent Training
18th Apr	General	1.8mi	16:56
17th Apr	General	6.3mi	55:48
14th Apr	General	19.7mi	3:37:56
10th Apr	General	4.5mi	39:10
8th Apr	General	6.2mi	1:08:08

12 Month Benchmarks	Run	Bike
Mile	6:36	1:20
5k	21:52	4:37
5mi	38:49	10:06
10k	53:32	14:58
10mi	1:26:45	1:32:40
Half	1:53:44	5:04:04
20mi	3:00:02	0
Mara	4:14:41	0
50k	7:59:02	0

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2013	2015	2016	2017	2019	2021	PB	WB
5km	3		20:12 64.30	20:02 65.18		20:33 64.89		20:02 6:27/mi	65.18
10km	1				42:04 63.59			42:04 6:46/mi	63.59
26mi	1			3:50:48 52.53				3:50:48 8:53/mi	52.53
26.2mi	1	4:29:40 45.09						4:29:40 10:18/mi	45.09
30mi	1					5:17:17 46.01		5:17:17 10:35/mi	46.01
40.8mi	1						7:38:00 47.38	7:38:00 11:14/mi	47.38
62mi	1						15:52:48 38.43	15:52:48 15:22/mi	38.43

2022		Result	WAVA	Distance
16 Jun	Grindleford fell race		0.00	4.9mi
2021		Result	WAVA	Distance
17 Sep	Hardmoors 60 PB	15:52:48	0.00	62mi
8 May	Dukeries 40 PB	7:38:00	0.00	40.8mi
2019		Result	WAVA	Distance
1 Jun	Long Eaton parkrun SB	20:33	0.00	5km
11 May	Dukeries 30 PB	5:17:17	0.00	30mi
2017		Result	WAVA	Distance
5 Mar	The Nottingham 10k PB	42:04	0.00	10km
2016		Result	WAVA	Distance
25 Sep	Ikano Bank Robin Hood Marathon PB	3:50:48	0.00	26mi
30 Apr	Mansfield parkrun PB	20:02	0.00	5km
2015		Result	WAVA	Distance
19 Sep	Mansfield parkrun SB	20:12	0.00	5km
2013		Result	WAVA	Distance
29 Sep	Robin Hood Marathon PB	4:29:40	0.00	26.2mi

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	95	68	86	51	0	0	0	0	0	0	0	0	300
2023	82	27	19	4	20	70	121	48	75	62	83	71	682
2023	0	0	29	14	7	0	0	4	14	0	0	0	69
2022	2	0	0	0	0	0	0	0	0	0	0	0	2
2022	72	97	107	80	100	32	28	7	39	27	29	12	629
2022	0	0	5	1	3	9	13	28	80	31	0	0	168
2021	72	95	104	127	86	112	107	118	130	53	60	48	1111
2021	30	54	142	72	18	26	46	69	26	31	0	0	513
2020	0	0	0	0	0	0	0	29	110	93	137	147	515
2020	0	0	0	0	0	0	0	47	92	72	21	0	231

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	Sat 30th Mar Mar 30
-	2.9mi, 34:40 Run - General 1) 2.87mi - 34:40(12:04/mi) 117/143bpm [1413b/mi] 296cal 4.97/6.78mph Add a comment	-	6.2mi, 52:51 Run - General 1) 6.19mi - 52:51(8:33/mi) 149/158bpm [1273b/mi] 713cal 7.02/8.18mph Add a comment	-	-	5.5mi, 1:04:40 Run - General 1) 5.48mi - 1:04:40(11:48/mi) 134/158bpm [1581b/mi] 707cal 5.08/7.47mph Add a comment
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	Sat 6th Apr Apr 6
-	-	-	5.7mi, 48:43 Run - General 1) 1mi - 8:27(8:27/mi) 142/159bpm [1200b/mi] 121cal 379/490W 2) 1mi - 8:24(8:24/mi) 156/164bpm [1310b/mi] 128cal 367/442W 3) 1mi - 8:52(8:52/mi) 156/164bpm [1384b/mi] 134cal 365/465W 4) 1mi - 8:27(8:27/mi) 154/160bpm [1301b/mi] 127cal 349/445W 5) 1mi - 8:27(8:27/mi) 160/166bpm [1351b/mi] 132cal 362/449W 6) 0.69mi - 6:06(8:48/mi) 167/172bpm [1470b/mi] 100cal 365/471W Add a comment	-	-	-
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
6.8mi, 1:12:11 Run - General 1) 1mi - 9:21(9:21/mi) 128/142bpm [1196b/mi] 122cal 324/406W 2) 1mi - 11:12(11:12/mi) 136/153bpm [1523b/mi] 148cal 282/584W 3) 1mi - 11:23(11:23/mi) 141/157bpm [1604b/mi] 151cal 290/416W 4) 1mi - 10:55(10:55/mi) 145/156bpm [1583b/mi] 148cal 311/466W 5) 1mi - 11:37(11:37/mi) 150/165bpm [1743b/mi] 161cal 281/470W 6) 1mi - 9:41(9:41/mi) 156/172bpm [1511b/mi] 142cal 329/525W 7) 0.81mi - 8:02(9:56/mi) 148/156bpm [1469b/mi] 110cal 294/383W Add a comment	6.2mi, 1:08:08 Run - General 1) 1mi - 10:06(10:06/mi) 133/152bpm [1343b/mi] 132cal 338/485W 2) 1mi - 10:06(10:06/mi) 153/166bpm [1544b/mi] 149cal 312/430W 3) 1mi - 10:41(10:41/mi) 149/165bpm [1593b/mi] 149cal 278/526W 4) 1mi - 13:19(13:19/mi) 152/178bpm [2025b/mi] 178cal 267/540W 5) 1mi - 12:13(12:13/mi) 152/169bpm [1857b/mi] 165cal 267/463W 6) 1mi - 10:18(10:18/mi) 151/173bpm [1555b/mi] 137cal 299/485W 7) 0.16mi - 1:25(8:58/mi) 146/149bpm [1310b/mi] 18cal 343/357W Add a comment	-	4.5mi, 39:10 Run - General 1) 1mi - 9:03(9:03/mi) 137/148bpm [1239b/mi] 122cal 366/549W 2) 1mi - 8:51(8:51/mi) 147/154bpm [1300b/mi] 126cal 349/458W 3) 1mi - 9:29(9:29/mi) 148/153bpm [1404b/mi] 133cal 357/433W 4) 1mi - 8:13(8:13/mi) 155/159bpm [1275b/mi] 121cal 377/426W 5) 0.47mi - 3:34(7:32/mi) 164/168bpm [1236b/mi] 57cal 402/476W Add a comment	-	-	-
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	Sat 20th Apr Apr 20
19.7mi, 3:37:56 Run - General 1) 1mi - 9:44(9:44/mi) 124/139bpm [1207b/mi] 119cal 328/391W 2) 1mi - 9:05(9:05/mi) 140/151bpm [1273b/mi] 124cal 358/535W 3) 1mi - 13:07(13:07/mi) 136/152bpm [1784b/mi] 149cal 246/417W 4) 1mi - 9:57(9:57/mi) 144/152bpm [1434b/mi] 133cal 322/412W 5) 1mi - 9:52(9:52/mi) 145/151bpm [1432b/mi] 133cal 328/431W 6) 1mi - 11:03(11:03/mi) 148/156bpm [1635b/mi] 143cal 317/433W 7) 1mi - 18:12(18:12/mi) 121/150bpm [2203b/mi] 144cal 158/485W 8) 1mi - 9:37(9:37/mi) 142/157bpm [1366b/mi] 127cal 325/459W 9) 1mi - 9:57(9:57/mi) 149/156bpm [1483b/mi] 134cal 303/399W 10) 1mi - 13:32(13:32/mi) 142/162bpm [1922b/mi] 154cal 235/418W 11) 1mi - 9:44(9:44/mi) 153/159bpm [1490b/mi] 132cal 305/350W 12) 1mi - 9:32(9:32/mi) 150/157bpm [1430b/mi] 127cal 297/369W 13) 1mi - 12:26(12:26/mi) 138/161bpm [1715b/mi] 129cal 218/389W 14) 1mi - 9:38(9:38/mi) 156/162bpm [1502b/mi] 136cal 327/410W 15) 1mi - 11:37(11:37/mi) 148/159bpm [1720b/mi] 136cal 260/423W 16) 1mi - 10:22(10:22/mi) 153/163bpm [1586b/mi] 135cal 286/451W 17) 1mi - 12:11(12:11/mi) 148/162bpm [1803b/mi] 139cal 257/442W 18) 1mi - 10:13(10:13/mi) 161/169bpm [1644b/mi] 144cal 332/399W 19) 1mi - 11:21(11:21/mi) 155/167bpm [1759b/mi] 141cal 302/412W 20) 0.65mi - 6:45(10:23/mi) 161/168bpm [1672b/mi] 92cal 326/374W Add a comment	-	-	6.3mi, 55:48 Run - General 1) 1mi - 9:15(9:15/mi) 125/142bpm [1156b/mi] 115cal 358/481W 2) 1mi - 8:50(8:50/mi) 142/151bpm [1255b/mi] 124cal 352/406W 3) 1mi - 8:40(8:40/mi) 142/148bpm [1231b/mi] 120cal 356/415W 4) 1mi - 9:02(9:02/mi) 148/156bpm [1337b/mi] 127cal 338/447W 5) 1mi - 8:50(8:50/mi) 155/162bpm [1370b/mi] 131cal 363/481W 6) 1mi - 8:44(8:44/mi) 156/165bpm [1363b/mi] 129cal 397/492W 7) 0.3mi - 2:26(8:14/mi) 151/161bpm [1244b/mi] 35cal 360/418W Add a comment	1.8mi, 16:56 Run - General 1) 1mi - 9:11(9:11/mi) 135/154bpm [1239b/mi] 122cal 355/536W 2) 0.82mi - 7:45(9:31/mi) 143/161bpm [1360b/mi] 104cal 364/499W Add a comment	-	-

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