F'Laps - Saturday 5th July

Join in with our challenge this Saturday. Run a set distance every hour until you can't run any more!

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Hendo

Last on at 10am, 5th Jul 2025

M50 Surrey

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Races
132
Miles
14098
Miles
12
Miles
18212
Miles
2616
WAVA
65.19%
5k
20:03
5M
35:47
10k
42:32
10M
1:11:51
Half
1:37:52
20M
3:38:47
Mara
3:37:31

About Me
Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to rank with those poor spirits who neither enjoy nor suffer much because they live in the grey twilight that knows neither victory nor defeat. Show More...

Recent Blogs
2015	Mar 2015
Amsterdam Marathon	Oct 2014
Reigate Half Marathon	Sep 2014
Focus on your ability	Sep 2014
Reading Festival	Aug 2014

My parkrun
Mole Valley parkrun

Recent Training
5th Jul	Virtual Ride	31.4mi	1:34:14
4th Jul	Virtual Ride	17.5mi	1:19:42
4th Jul	Virtual Ride	3.9mi	15:22
3rd Jul	General	2.4mi	56:25
3rd Jul	Virtual Ride	22.3mi	1:00:30

12 Month Benchmarks	Bike
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Best Times
Best WAVA

Dist	Races	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	PB	WB
5km	29					20:06 64.52	20:03 65.07	23:52 55.05	23:24 56.55		21:17 63.09	20:45 65.19	33:50 40.28	23:46 57.77	25:41 53.86	20:03 6:27/mi	65.19
5.6km	1													25:03 61.54		25:03 7:12/mi	61.54
5mi	4	42:17 49.86		38:13 55.24		36:08 58.75					35:47 60.98					35:47 7:09/mi	60.98
10km	22	55:23 47.67	49:33 53.30	49:13 53.72	56:44 46.69	45:18 58.62	42:32 62.64		44:50 59.95	43:40 61.90	44:22 61.31	43:01 63.69			58:36 47.87	42:32 6:51/mi	63.69
8mi	1									1:03:43 55.17						1:03:43 7:58/mi	55.17
14km	1						1:31:29 41.30									1:31:29 10:31/mi	41.30
10mi	21	1:38:24 43.95	1:23:28 51.82	1:20:12 53.97	1:16:53 56.38	1:11:51 60.48	1:23:24 52.27		1:17:46 56.56	1:13:54 59.87	1:17:12 57.69	1:13:19 61.21	1:21:47 55.32		1:25:21 53.87	1:11:51 7:11/mi	61.21
13.1mi	15		1:50:54 51.82	1:46:28 54.00	1:39:24 57.92	1:38:42 58.46					1:42:41 57.62	1:37:52 60.93		1:52:30 53.87		1:37:52 7:28/mi	60.93
15mi	1											2:19:10 49.12				2:19:10 9:17/mi	49.12
30km	2									3:16:37 42.82			3:18:08 43.49			3:16:37 10:33/mi	43.49
20mi	1						3:38:47 41.14									3:38:47 10:56/mi	41.14
21mi	8						3:50:40 41.15	4:02:27 39.21		3:58:00 40.26	4:29:10 35.85	4:00:06 40.52			3:49:30 43.47	3:49:30 10:56/mi	43.47
26.2mi	13		4:51:18 41.36	4:25:02 45.46	3:47:57 52.86	3:38:06 55.25	3:37:31 55.39		4:52:41 41.25	3:57:11 51.14	4:03:15 50.21	3:59:30 51.43			4:19:52 48.62	3:37:31 8:18/mi	55.39
27mi	1							4:47:06 43.49								4:47:06 10:38/mi	43.49
30mi	3					4:53:27 48.11					5:29:57 43.37	4:49:55 49.78				4:49:55 9:40/mi	49.78
35mi	1						5:41:43 50.37									5:41:43 9:46/mi	50.37
53mi	2						12:27:44 38.75	12:09:07 39.74								12:09:07 13:45/mi	39.74

2024		Result	WAVA	Distance
15 Sep	London to Brighton Cycle Ride	3:19:00		55mi
2021		Result	WAVA	Distance
2 Oct	The Doctor K Cup			5km
2018		Result	WAVA	Distance
11 Feb	Vigo Runners Valentines 10-ish miles	1:59:13	38.88	10mi
2017		Result	WAVA	Distance
22 Oct	Great South Run SB	1:25:21	53.87	10mi
7 Oct	Homewood parkrun SB	25:41	53.86	5km
16 Sep	Homewood parkrun	29:48	46.42	5km
9 Sep	Nonsuch parkrun	26:51	51.52	5km
2 Sep	Guildford parkrun	26:45	51.71	5km
19 Aug	Guildford parkrun	28:18	48.88	5km
9 Apr	Brighton Marathon SB	4:19:52	48.62	26.2mi
11 Mar	Grindleford Gallop PB	3:49:30	43.47	21mi
12 Feb	Vigo Runners Valentines 10-ish miles	1:39:56	46.01	10mi
5 Feb	Bookham 10k SB	58:36	47.87	10km
14 Jan	Hellrunner: Hell Down South	2:01:55	45.68	12mi
2016		Result	WAVA	Distance
22 Oct	Guildford parkrun	26:44	51.36	5km
9 Oct	Royal Parks Half Marathon SB	1:52:30	53.87	13.1mi
6 Aug	Guildford parkrun SB	23:46	57.77	5km
23 Jul	Guildford parkrun	24:32	55.96	5km
21 Jul	JP Morgan Corporate Challenge PB	25:03	61.54	5.6km
16 Jul	Guildford parkrun	24:17	56.54	5km
25 Jun	Nonsuch parkrun	41:16	33.27	5km
11 Jun	Nonsuch parkrun	25:22	54.12	5km
4 Jun	The Hurt - 21k	2:36:11	38.80	13.1mi
28 May	Reigate Priory parkrun	28:50	47.62	5km
21 May	Nonsuch parkrun	38:19	35.83	5km
14 May	Nonsuch parkrun	28:15	48.60	5km
5 Mar	Nonsuch parkrun	25:34	53.70	5km
2015		Result	WAVA	Distance
12 Sep	Nonsuch parkrun	40:57	33.28	5km
29 Aug	Nonsuch parkrun	36:55	36.91	5km
15 Aug	Nonsuch parkrun	40:30	33.65	5km
4 Jul	Fell Foot parkrun, Newby Bridge SB	33:50	40.28	5km
28 Jun	North Downs Run SB	3:18:08	43.49	30km
7 Jun	Dorking 10 SB	1:21:47	55.32	10mi
2014		Result	WAVA	Distance
23 Nov	Three Molehills PB	2:19:10	49.12	15mi
26 Oct	Great South Run SB	1:13:19	61.21	10mi
19 Oct	Amsterdam Marathon SB	3:59:30	51.43	26.2mi
21 Sep	Reigate Half Marathon PB	1:37:52	60.93	13.1mi
13 Sep	The JW Ultra PB	4:49:55	49.78	30mi
19 Apr	Southsea parkrun SB	20:45	65.19	5km
23 Mar	Eastleigh 10k SB	43:01	63.69	10km
22 Mar	Reigate Priory parkrun	29:26	45.96	5km
8 Mar	Grindleford Gallop SB	4:00:06	40.52	21mi
9 Feb	Meon Valley Plod	4:01:11	40.34	21mi
4 Jan	Hellrunner: Hell Down South	2:17:07	32.73	10mi
2013		Result	WAVA	Distance
17 Nov	Brighton 10k SB	44:22	61.31	10km
27 Oct	Great South Run SB	1:17:12	57.69	10mi
13 Oct	Leicester Marathon SB	4:03:15	50.21	26.2mi
21 Sep	The JW Ultra SB	5:29:57	43.37	30mi
21 Jul	Olympic Park Anniversary Run PB	35:47	60.98	5mi
29 Jun	Nonsuch parkrun SB	21:17	63.09	5km
15 Jun	Nonsuch parkrun	21:30	62.45	5km
9 Jun	Southend Half Marathon SB	1:42:41	57.62	13.1mi
6 May	Milton Keynes Marathon	4:41:18	43.42	26.2mi
21 Apr	London Marathon	4:16:03	47.70	26.2mi
17 Mar	Rome Marathon	4:24:52	46.11	26.2mi
10 Feb	Meon Valley Plod SB	4:29:10	35.85	21mi
2012		Result	WAVA	Distance
25 Nov	Three Molehills			15mi
10 Nov	Hellrunner: Hell Down South	1:55:32	38.29	10mi
28 Oct	Great South Run SB	1:13:54	59.87	10mi
24 Jun	North Downs Run PB	3:16:37	42.82	30km
10 Jun	Dorking 10	1:24:14	52.52	10mi
29 Apr	Milton Keynes Marathon SB	3:57:11	51.14	26.2mi
25 Mar	Eastleigh 10k SB	43:40	61.90	10km
10 Mar	Grindleford Gallop SB	3:58:00	40.26	21mi
12 Feb	Meon Valley Plod	4:05:26	39.04	21mi
4 Feb	Grim Night Terror PB	1:03:43	55.17	8mi
15 Jan	Stubbington Green 10k	47:29	56.92	10km
2011		Result	WAVA	Distance
26 Nov	Hellrunner: Hell Down South	1:47:51	45.08	11mi
20 Nov	Brighton 10k SB	44:50	59.95	10km
30 Oct	Great South Run SB	1:17:46	56.56	10mi
22 Oct	Beachy Head Marathon SB	4:52:41	41.25	26.2mi
6 Aug	Bromley parkrun SB	23:24	56.55	5km
2010		Result	WAVA	Distance
24 Apr	Highland Fling PB	12:09:07	39.74	53mi
28 Mar	Brighton Trail Marathon PB	4:47:06	43.49	27mi
13 Mar	Grindleford Gallop SB	4:02:27	39.21	21mi
2 Jan	North Hampshire Time Trial SB	23:52	55.05	5km
2009		Result	WAVA	Distance
15 Nov	Hellrunner: Hell Down South	1:38:19	44.34	10mi
25 Oct	Great South Run SB	1:23:24	52.27	10mi
6 Sep	Derwentwater Trail Race PB	1:31:29	41.30	14km
6 Jun	Garburn Trail Race & Challenge Wet Weather Course	1:42:08	45.22	17km
31 May	Edinburgh Marathon PB	3:37:31	55.39	26.2mi
9 May	North Hampshire Time Trial PB	20:03	65.07	5km
25 Apr	Highland Fling SB	12:27:44	38.75	53mi
29 Mar	Eastleigh 10k PB	42:32	62.64	10km
14 Mar	Grindleford Gallop SB	3:50:40	41.15	21mi
1 Mar	Meon Valley Plod PB	3:38:47	41.14	20mi
22 Feb	Draycote Water 35 PB	5:41:43	50.37	35mi
31 Jan	North Hampshire Time Trial	23:50	54.74	5km
2008		Result	WAVA	Distance
23 Nov	SaabSalomon Turbo-X Trail, Bordon	1:35:23	45.56	10mi
16 Nov	Hellrunner: Hell Down South	1:33:44	56.12	12mi
26 Oct	Great South Run PB	1:11:51	60.48	10mi
19 Oct	Abingdon Marathon SB	3:38:06	55.25	26.2mi
27 Sep	The JW Ultra SB	4:53:27	48.11	30mi
21 Sep	Cancer Research 10k Ragley Hall	46:44	56.82	10km
2 Jul	Promenade 5k SB	20:06	64.52	5km
26 Jun	SaabSalomon Forest Trail, Moors Valley	49:13	53.95	10km
7 May	Promenade 5k	20:47	62.40	5km
23 Apr	RR10 Race 1 - Royal Victoria Country Park SB	36:08	58.75	5mi
16 Mar	Bath Half SB	1:38:42	58.46	13.1mi
9 Mar	Salisbury 10	1:33:28	46.49	10mi
17 Feb	The Inca Trail	1:22:47	36.24	7mi
13 Jan	Stubbington Green 10K SB	45:18	58.62	10km
2007		Result	WAVA	Distance
25 Nov	Gosport Half Marathon SB	1:39:24	57.92	13.1mi
4 Nov	SaabSalomon Hellrunner South	2:01:53	35.57	10mi
28 Oct	Great South Run SB	1:16:53	56.38	10mi
7 Oct	Baxters Loch Ness Marathon SB	3:47:57	52.86	26.2mi
9 Sep	Bristol Half Marathon	1:42:09	56.36	13.1mi
25 Mar	Bath Half	2:01:11	47.51	13.1mi
4 Feb	Longleat 10k SB	56:44	46.69	10km
2006		Result	WAVA	Distance
3 Dec	Victory 5 SB	38:13	55.24	5mi
19 Nov	Gosport Half Marathon SB	1:46:28	54.00	13.1mi
22 Oct	Great South Run SB	1:20:12	53.97	10mi
17 Sep	New Forest Half Marathon	2:02:31	46.93	13.1mi
25 Jun	Lordshill 10k SB	49:13	53.72	10km
7 Jun	D Day 10k	50:36	52.25	10km
28 May	Ropley 10k	51:45	51.09	10km
21 May	Malvern Half Marathon	1:48:40	52.91	13.1mi
9 Apr	Paris Marathon SB	4:25:02	45.46	26.2mi
19 Feb	Sussex Beacon Half Marathon	1:49:23	52.56	13.1mi
5 Feb	Longleat 10k	50:55	51.93	10km
8 Jan	Stubbington Green 10K	51:46	51.07	10km
2005		Result	WAVA	Distance
23 Oct	Denmead 10k	50:03	52.77	10km
16 Oct	Nike Run London SB	49:33	53.30	10km
9 Oct	Great South Run SB	1:23:28	51.82	10mi
18 Sep	Great North Run	2:33:58	37.33	13.1mi
26 Jun	Lordshill 10k	53:58	48.94	10km
8 Jun	Portsmouth D-Day 10k	53:58	48.94	10km
17 Apr	London Marathon SB	4:51:18	41.36	26.2mi
20 Mar	Bath Half SB	1:50:54	51.82	13.1mi
20 Feb	Sussex Beacon Half Marathon	1:54:28	50.21	13.1mi
6 Feb	Longleat 10k	54:01	48.89	10km
2004		Result	WAVA	Distance
5 Dec	Victory 5 SB	42:17	49.86	5mi
28 Nov	Nike Run London 10K SB	55:23	47.67	10km
10 Oct	Great South Run SB	1:38:24	43.95	10mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	8	9	4	0	8	7	2	0	0	0	0	0	38
2025	765	684	770	779	795	864	104	0	0	0	0	0	4761
2024	120	109	93	116	59	43	41	18	24	29	29	18	698
2024	0	0	0	0	0	0	0	2.8	0	0	0	0	2.8
2024	0	0	22	183	416	435	677	377	513	626	647	645	4541
2023	0	3	7	52	69	49	59	74	90	91	71	119	683
2023	0	0	0	20	165	144	369	0	30	0	0	0	728
2022	34	11	9	0	0	0	0	0	0	0	2	0	56
2022	0	0	109	247	16	293	318	0	0	31	0	0	1015
2021	111	80	71	70	63	42	47	35	25	21	30	36	631
2021	181	251	390	442	411	193	149	228	234	70	157	29	2734
2020	0	0	2	25	39	54	45	45	49	56	50	92	458
2020	33	5	24	74	1	0	0	0	0	0	0	0	137
2020	0	0	0	32	330	420	473	515	476	389	455	256	3344
2019	83	26	18	20	35	58	26	85	73	23	0	23	470
2018	0	0	0	0	0	3	0	0	0	0	0	0	3
2018	38	38	6	0	50	36	20	49	24	39	44	22	364
2017	0	0	0	0	1	10	0	0	0	5	0	2	18
2017	165	141	161	75	15	58	57	9	36	55	5	7	785
2016	0	0	0	0	0	0	0	10	4	0	0	0	14
2016	96	0	8	13	147	121	149	14	8	61	53	43	712
2015	0	0	0	0	0	0	15	0	0	0	0	0	15
2015	131	20	18	60	101	105	6	14	55	11	0	32	554
2014	147	119	139	90	21	140	166	170	187	113	85	103	1478
2013	183	157	137	109	104	102	119	157	120	100	119	156	1565
2012	0	0	0	0	0	0	2	0	0	0	0	0	2
2012	120	136	130	150	62	102	130	72	84	118	120	125	1347
2012	0	0	0	0	0	14	0	0	0	0	0	0	14
2011	0	0	0	22	35	34	59	106	74	120	69	98	617
2010	191	69	112	178	7	0	0	0	0	0	0	0	557
2010	0	0	0	0	0	0	74	0	21	0	0	0	94
2009	7.8	0	0.8	0	0	0	0.9	0	0	0	0	0	9.5
2009	62	155	136	176	164	20	3	50	89	104	73	63	1095
2009	0	0	116	30	61	61	283	381	40	0	0	0	973
2008	142	110	142	119	120	156	174	119	142	113	131	145	1614
2008	0	0	0	0	0	0	0	8	0	0	0	0	8
2007	60	39	83	52	16	97	170	200	168	113	116	129	1244
2006	108	127	113	58	88	103	97	107	95	102	80	70	1146
2005	0	0	19	71	23	33	42	66	74	69	13	5	415

Sun 8th Jun Jun 8	Mon 9th Jun Jun 9	Tue 10th Jun Jun 10	Wed 11th Jun Jun 11	Thu 12th Jun Jun 12	Fri 13th Jun Jun 13	Sat 14th Jun Jun 14
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Sun 15th Jun Jun 15	Mon 16th Jun Jun 16	Tue 17th Jun Jun 17	Wed 18th Jun Jun 18	Thu 19th Jun Jun 19	Fri 20th Jun Jun 20	Sat 21st Jun Jun 21
				-
Sun 22nd Jun Jun 22	Mon 23rd Jun Jun 23	Tue 24th Jun Jun 24	Wed 25th Jun Jun 25	Thu 26th Jun Jun 26	Fri 27th Jun Jun 27	Sat 28th Jun Jun 28
			-
Sun 29th Jun Jun 29	Mon 30th Jun Jun 30	Tue 1st Jul Jul 1	Wed 2nd Jul Jul 2	Thu 3rd Jul Jul 3	Fri 4th Jul Jul 4	Sat 5th Jul Jul 5
			-

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F'Laps - Saturday 5th July

Hendo

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