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Sproggy
M50

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Races
34
Miles
3706
Miles
10
Miles
6551
Miles
985
WAVA
64.68%
Mile
6:04
5k
22:06
5M
37:42
10k
48:58
10M
1:27:09
Half
1:40:19

About Me
A drinker who likes to mess around at running and cycling......Even trying a bit of swimming. Show More...

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Recent Training
23rd Mar	Skiing	7.5mi	43:45
22nd Mar	Skiing	14.4mi	57:49
21st Mar	Skiing	18.4mi	1:56:32
20th Mar	Skiing	13.4mi	1:00:52
19th Mar	Skiing	19.3mi	1:29:19

12 Month Benchmarks	Run	Bike
Mile	10:27	1:21
5k	1:08:55	5:12
5mi	2:33:37	24:27
10k	3:15:50	30:05

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	2005	2007	2008	2009	2010	2011	2014	2015	2016
1mi	2	6:04 6:04/mi	64.68		6:20 61.52	6:04 64.68
5km	6	22:06 7:07/mi	61.23					27:57 48.06	22:06 61.23	24:10 57.26		24:20 58.18
5mi	2	37:42 7:32/mi	57.41			37:42 57.05	37:42 57.41
6mi	1	50:19 8:23/mi	51.87			50:19 51.87
10km	3	48:58 7:53/mi	55.20			48:58 55.20					1:20:00 35.35
12km	2	1:19:59 10:44/mi	40.97		1:32:34 35.21	1:19:59 40.97
8mi	1	1:15:27 9:26/mi	46.34			1:15:27 46.34
15km	1	1:19:03 8:29/mi	52.43			1:19:03 52.43
10mi	2	1:27:09 8:43/mi	51.89				1:40:02 44.89	1:27:09 51.89
13.1mi	10	1:40:19 7:39/mi	59.60	2:19:00 41.94	1:54:00 51.53		1:41:25 58.56	1:40:19 59.60
24km	2	2:34:03 10:20/mi	43.88			2:34:03 43.88
30mi	1	4:21:48 8:44/mi	56.87					4:21:48 56.87

2016		Result	WAVA	Distance
8 Oct	Cannon Hill parkrun, Birmingham SB	24:20	58.18	5km
17 Sep	Cannon Hill parkrun, Birmingham	27:25	51.64	5km
2 Jul	Ultimate Trails 55k		0.00	55km
2015		Result	WAVA	Distance
31 Jan	Xrunner Winter Warrior SB	1:20:00	35.35	10km
2014		Result	WAVA	Distance
22 Mar	Cannon Hill parkrun SB	24:10	57.26	5km
15 Mar	Cannon Hill parkrun	25:06	55.13	5km
2011		Result	WAVA	Distance
8 Jan	Cannon Hill parkrun PB	22:06	61.23	5km
2010		Result	WAVA	Distance
21 Nov	drogo10 PB	1:27:09	51.89	10mi
24 Oct	Birmingham Half Marathon PB	1:40:19	59.60	13.1mi
25 Sep	The JW Ultra PB	4:21:48	56.87	30mi
22 May	White Peak Half	1:44:44	56.70	13.1mi
24 Apr	Windmill Hill 5K SB	27:57	48.06	5km
2009		Result	WAVA	Distance
15 Nov	Drogo 10 SB	1:40:02	44.89	10mi
8 Nov	Sodbury Slog		0.00	8.5mi
11 Oct	Birmingham Half Marathon	1:48:38	54.67	13.1mi
13 Sep	Lake Vyrnwy Half Marathon SB	1:41:25	58.56	13.1mi
6 Jun	Garburn Trail Race	1:45:54	64.16	24km
10 May	Knowle Fun Run SB	37:42	57.41	5mi
26 Apr	Shakespeare Half Marathon	1:44:19	56.59	13.1mi
8 Mar	Nike Milton Keynes Half Marathon	1:46:14	55.57	13.1mi
2008		Result	WAVA	Distance
16 Nov	Suicide Six(ish) PB	50:19	51.87	6mi
2 Nov	Ullswater Trail Race (Steamy Surprise) PB	1:19:59	40.97	12km
1 Nov	Helvellyn Trail PB	1:19:03	52.43	15km
5 Oct	Bournville Leafy 10k PB	48:58	55.20	10km
4 Oct	Coniston Trail Race		0.00	10.8km
6 Sep	Derwentwater Trail Race		0.00	14km
13 Jul	Sweatshop Wyre Forest Half Marathon	1:52:39	52.41	13.1mi
21 Jun	West Midlands Fetch Mile Challenge PB	6:04	64.68	1mi
15 Jun	Rubery Rumble	1:18:00	39.44	7mi
14 Jun	Stourbridge Stumble	49:56	54.13	10km
31 May	Garburn Trail Race PB	2:34:03	43.88	24km
11 May	Knowle Fun Run PB	37:42	57.05	5mi
19 Apr	Hawkshead Trail Race		0.00	15km
10 Feb	Roc Fencing Wyre Forest MT 8 PB	1:15:27	46.34	8mi
2007		Result	WAVA	Distance
15 Dec	FetchEveryone Midlands 1 Mile Challenge SB	6:20	61.52	1mi
3 Nov	Ullswater Trail (Steamy Surprise) SB	1:32:34	35.21	12km
21 Oct	Coventry Half Marathon SB	1:54:00	51.53	13.1mi
9 Sep	Lake Vyrnwy Half Marathon	2:03:48	47.45	13.1mi
2005		Result	WAVA	Distance
18 Sep	Great North Run SB	2:19:00	41.94	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
2023	31	43	20	0	0	0	0	0	0	0	0	0	94
2023	17	32	27	0	0	0	0	0	0	0	0	0	76
2023	18	27	20	0	0	0	0	0	0	0	0	0	66
2022	0	16	0	8	21	3	5	8	14	12	3	5	95
2022	0	6	31	22	26	0	23	37	21	29	6	7	208
2022	10	14	10	0	0	22	61	0	0	0	11	0	128
2021	58	26	53	51	22	21	10	11	17	30	28	0	327
2021	13	0	0	28	27	54	42	52	47	24	35	3	326
2021	0	0	25	49	43	29	0	0	82	3	19	27	276
2020	0	0	17	111	75	38	17	6	12	21	44	37	379
2020	2	0	0	0	0	15	26	26	29	38	25	34	194
2020	5	0	11	56	98	42	16	18	65	0	67	0	378
2019	0	0	0	0	0	5	0	0	0	0	0	0	5
2019	0	0	0	0	0	6	16	4	2	0	0	5	33
2019	77	201	187	70	182	0	33	69	54	37	61	26	998
2018	0	15	5	0	0	0	0	0	0	0	0	0	20
2018	0	8	20	0	0	0	0	0	0	75	109	30	242
2017	3	11	12	11	13	5	3	0	0	0	23	9	89
2017	0	9	47	83	177	284	414	209	390	171	20	0	1803
2016	0	0	0	0	0	0	0.4	4.2	2.1	0.6	0	0	7.3
2016	30	31	30	10	0	0	0	0	14	11	17	0	143
2016	0	0	18	0	60	23	229	138	113	31	14	0	626
2015	37	11	6	8	7	20	16	22	4	13	17	36	198
2015	7	0	0	60	153	218	53	90	53	34	0	0	667
2014	0	0	0	0	0	0	0	2.4	0	0	0	0	2.4
2014	13	23	27	7	0	9	3	21	19	7	13	13	154
2014	21	0	5	0	0	0	89	160	150	143	122	0	689
2013	0	0	0	0	0	37	6	21	0	0	0	0	63
2013	0	0	0	0	0	0	0.5	0	0	0	0	0	0.5
2013	32	36	7	11	3	0	0	7	0	0	0	0	97
2013	15	0	5	0	34	70	190	49	16	0	0	0	379
2012	0	0	0	0	0	0	12	10	34	20	16	22	114
2012	0	0	0	0	0	0	0	0	19	20	14	16	69
2011	29	0	33	41	14	0	0	0	0	0	0	0	117
2011	0	0	0	19	13	17	0	0	0	0	0	0	49
2010	36	19	48	58	53	66	148	167	94	74	78	38	877
2010	0	0	0	14	0	11	41	0	0	0	0	0	65
2009	15	68	60	63	32	48	4	47	43	13	10	19	422
2009	0	6	0	0	0	0	0	0	0	32	41	0	80
2008	0	0	0	0	0	0	0	0	22	0	0	0	22
2008	49	45	79	26	56	49	74	46	66	48	76	24	638
2008	0	0	0	0	0	0	0	0	35	0	0	0	35

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
-	2.7mi, 1:07:00 Walk - General Split Summary === 1) 1m - 25:11(25:11/m) 99/126bpm [2493b/mi] 123cal 42/115rpm 2.38/8.39mph 2) 1m - 25:57(25:57/m) 97/122bpm [2517b/mi] 151cal 44/65rpm 2.31/3.7mph 3) 0.67m - 15:52(23:49/m) 105/120bpm [2500b/mi] 72cal 42/114rpm 2.52/3.76mph Add a comment	3mi, 1:13:53 Walk - General Split Summary === 1) 1m - 25:07(25:07/m) 102/123bpm [2561b/mi] 132cal 45/64rpm 2.39/4.03mph 2) 1m - 24:02(24:02/m) 97/115bpm [2331b/mi] 100cal 17/68rpm 2.5/3.65mph 3) 1m - 24:34(24:34/m) 102/135bpm [2506b/mi] 133cal 26/78rpm 2.44/5.09mph 4) 0.01m - 11(22:38/m) 60/61bpm [1358b/mi] 2.65/2.46mph Add a comment	5.5mi, 3:25:47 Run - General Split Summary === 1) 5.51m - 3:25:47(37:22/m) 95/135bpm [3549b/mi] 777cal 1.61/5.03mph Add a comment	-	20.4mi, 1:50:28 Bike - General Split Summary === 1) 5m - 26:12(5:14/m) 98/131bpm [514b/mi] 122cal 11.45/32.83mph 2) 5m - 25:14(5:03/m) 102/129bpm [515b/mi] 116cal 11.89/37.42mph 3) 5m - 27:04(5:25/m) 99/123bpm [536b/mi] 112cal 11.08/29.53mph 4) 5m - 30:34(6:07/m) 98/125bpm [599b/mi] 120cal 9.81/32.75mph 5) 0.36m - 1:24(3:50/m) 105/122bpm [403b/mi] 5cal 15.64/34.48mph Add a comment 1.3mi, 36:01 Walk - General Split Summary === 1) 1m - 27:30(27:30/m) 105/128bpm [2887b/mi] 150cal 32/65rpm 2.18/5.47mph 2) 0.34m - 8:31(24:58/m) 115/128bpm [2872b/mi] 42cal 39/68rpm 2.4/4.01mph Add a comment	2.9mi, 1:29:59 Walk - General Split Summary === 1) 1m - 40:45(40:45/m) 95/127bpm [3871b/mi] 200cal 21/76rpm 1.47/3.92mph 2) 1m - 22:47(22:47/m) 101/124bpm [2301b/mi] 121cal 43/78rpm 2.63/3.86mph 3) 0.92m - 26:27(28:43/m) 101/121bpm [2900b/mi] 121cal 32/63rpm 2.09/4.38mph 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
3.9mi, 1:41:27 Walk - General Split Summary === 1) 1mi - 23:38(23:38/mi) 107/125bpm [2528b/mi] 120cal 41/64rpm 2.54/3.78mph 2) 1mi - 27:50(27:50/mi) 101/136bpm [2812b/mi] 164cal 36/66rpm 2.15/7.18mph 3) 1mi - 26:18(26:18/mi) 91/107bpm [2394b/mi] 129cal 39/119rpm 2.28/8.68mph 4) 0.92mi - 23:40(25:42/mi) 89/121bpm [2287b/mi] 105cal 38/114rpm 2.34/8.39mph Add a comment	1.1mi, 24:24 Walk - General Split Summary === 1) 1mi - 21:50(21:50/mi) 92/108bpm [2009b/mi] 105cal 52/122rpm 2.75/3.92mph 2) 0.11mi - 2:34(23:39/mi) 85/99bpm [2010b/mi] 10cal 27/63rpm 2.54/3.19mph Add a comment	-	5.6mi, 3:31:48 Run - General Split Summary === 1) 5.64mi - 3:31:48(37:32/mi) 96/142bpm [3603b/mi] 818cal 1.6/4.47mph Add a comment	-	2mi, 53:59 Run - General Split Summary === 1) 1mi - 43:01(43:01/mi) 104/140bpm [4474b/mi] 207cal 18/79rpm 1.4/5.34mph 2) 1mi - 10:56(10:56/mi) 103/129bpm [1127b/mi] 50cal 9/107rpm 5.48/38.05mph 3) 0.03mi - 2(1:23/mi) 94/94bpm [130b/mi] 43.37/37.42mph Add a comment	7.2mi, 4:13:44 Run - General Split Summary === 1) 7.24mi - 4:13:44(35:03/mi) 99/153bpm [3469b/mi] 1063cal 1.71/9.37mph 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
2mi, 44:01 Walk - General Split Summary === 1) 1mi - 24:41(24:41/mi) 106/134bpm [2616b/mi] 120cal 33/80rpm 2.43/4.07mph 2) 1mi - 19:14(19:14/mi) 93/120bpm [1789b/mi] 85cal 16/79rpm 3.12/5.11mph 3) 0.01mi - 6(20:00/mi) 93/95bpm [1860b/mi] 3/2.63mph Add a comment 6.7mi, 3:40:23 Run - General Split Summary === 1) 6.74mi - 3:40:23(32:43/mi) 86/148bpm [2813b/mi] 717cal 1.83/6.39mph Add a comment	2.1mi, 1:00:09 Walk - General Split Summary === 1) 1mi - 37:31(37:31/mi) 103/125bpm [3864b/mi] 179cal 20/66rpm 1.6/18.3mph 2) 1mi - 22:33(22:33/mi) 96/131bpm [2165b/mi] 87cal 11/77rpm 2.66/35.23mph 3) 0.05mi - 5(1:42/mi) 91/91bpm [155b/mi] 35.33/31.64mph Add a comment	1.1mi, 35:33 Walk - General Split Summary === 1) 1mi - 27:23(27:23/mi) 105/136bpm [2876b/mi] 145cal 27/100rpm 2.19/14.15mph 2) 0.13mi - 8:09(1:01:56/mi) 103/125bpm [6380b/mi] 37cal 3/68rpm 0.97/3.21mph Add a comment	-	20.9mi, 1:44:19 Cross - Skiing Split Summary === 1) 2.88mi - 16:39(5:47/mi) 83/109bpm [481b/mi] 51cal 10.36/38.03mph 2) 2.11mi - 9:33(4:32/mi) 99/113bpm [448b/mi] 42cal 13.26/29.7mph 3) 1.13mi - 4:46(4:12/mi) 97/109bpm [408b/mi] 22cal 14.28/36.83mph 4) 0.63mi - 3:30(5:34/mi) 98/106bpm [546b/mi] 14cal 10.77/27.14mph 5) 1.59mi - 9:17(5:49/mi) 107/119bpm [623b/mi] 50cal 10.3/31.66mph 6) 1.09mi - 6:23(5:52/mi) 95/108bpm [557b/mi] 22cal 10.23/41.06mph 7) 1.25mi - 6:40(5:20/mi) 101/109bpm [538b/mi] 27cal 11.26/32.05mph 8) 0.37mi - 2:18(6:18/mi) 102/112bpm [642b/mi] 9cal 9.53/22.63mph 9) 2.69mi - 13:28(5:00/mi) 107/124bpm [535b/mi] 67cal 12.01/40.64mph 10) 1.6mi - 6:55(4:19/mi) 105/117bpm [453b/mi] 30cal 13.92/29.79mph 11) 2.55mi - 11:53(4:39/mi) 104/113bpm [484b/mi] 50cal 12.89/47.18mph 12) 3.05mi - 12:58(4:15/mi) 115/131bpm [490b/mi] 74cal 14.09/44.49mph Add a comment	19.3mi, 1:29:19 Cross - Skiing Split Summary === 1) 1.72mi - 7:17(4:14/mi) 107/124bpm [453b/mi] 40cal 14.17/30.71mph 2) 0.84mi - 4:11(4:57/mi) 87/97bpm [431b/mi] 13cal 12.1/38.55mph 3) 0.8mi - 2:49(3:30/mi) 100/106bpm [351b/mi] 12cal 17.11/40.63mph 4) 1.2mi - 6:03(5:03/mi) 83/102bpm [419b/mi] 16cal 11.88/42.52mph 5) 1.09mi - 3:47(3:29/mi) 78/89bpm [272b/mi] 8cal 17.23/36.89mph 6) 0.32mi - 2:03(6:23/mi) 83/88bpm [529b/mi] 5cal 9.41/23.49mph 7) 3.46mi - 16:30(4:46/mi) 76/105bpm [362b/mi] 37cal 12.59/40.15mph 8) 2.44mi - 11:23(4:40/mi) 88/100bpm [411b/mi] 38cal 12.86/25.51mph 9) 0.6mi - 3:31(5:53/mi) 84/92bpm [495b/mi] 12cal 10.19/21.39mph 10) 3.86mi - 20:40(5:21/mi) 85/99bpm [455b/mi] 62cal 11.22/29.27mph 11) 2.98mi - 11:05(3:43/mi) 80/91bpm [297b/mi] 27cal 16.15/41.64mph Add a comment	13.4mi, 1:00:52 Cross - Skiing Split Summary === 1) 2.49mi - 8:53(3:34/mi) 83/104bpm [296b/mi] 26cal 16.8/49.04mph 2) 1.27mi - 5:40(4:27/mi) 98/119bpm [436b/mi] 26cal 13.47/48.83mph 3) 0.14mi - 1:08(7:54/mi) 82/103bpm [648b/mi] 4cal 7.59/38.61mph 4) 1.96mi - 8:34(4:23/mi) 98/115bpm [429b/mi] 37cal 13.71/49.76mph 5) 1.32mi - 5:56(4:30/mi) 103/115bpm [463b/mi] 27cal 13.35/33.13mph 6) 1.04mi - 5:01(4:50/mi) 94/105bpm [455b/mi] 21cal 12.4/35.61mph 7) 2.8mi - 13:38(4:52/mi) 93/109bpm [452b/mi] 51cal 12.34/34.53mph 8) 2.42mi - 12:02(4:59/mi) 96/108bpm [478b/mi] 41cal 12.05/32.47mph 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
18.4mi, 1:56:32 Cross - Skiing Split Summary === 1) 3.39mi - 13:01(3:51/mi) 96/108bpm [369b/mi] 56cal 15.6/48.73mph 2) 1.15mi - 5:03(4:24/mi) 92/105bpm [405b/mi] 22cal 13.61/41.56mph 3) 1.27mi - 5:16(4:09/mi) 90/101bpm [374b/mi] 18cal 14.45/35.16mph 4) 2.08mi - 11:45(5:39/mi) 80/113bpm [452b/mi] 29cal 10.62/32.89mph 5) 1.35mi - 6:32(4:51/mi) 89/105bpm [431b/mi] 23cal 12.39/26.03mph 6) 0.57mi - 3:50(6:40/mi) 87/96bpm [580b/mi] 12cal 8.99/25.31mph 7) 1.62mi - 8:13(5:04/mi) 90/109bpm [456b/mi] 29cal 11.84/28.69mph 8) 4.04mi - 18:24(4:33/mi) 96/120bpm [437b/mi] 72cal 13.17/26.73mph 9) 0.73mi - 2:35(3:33/mi) 99/107bpm [351b/mi] 10cal 16.91/41.9mph 10) 1.06mi - 4:37(4:21/mi) 98/109bpm [427b/mi] 17cal 13.79/35.65mph 11) 1.17mi - 37:17(31:50/mi) 91/115bpm [2897b/mi] 126cal 1.89/40.84mph Add a comment	14.4mi, 57:49 Cross - Skiing Split Summary === 1) 1.33mi - 5:48(4:23/mi) 68/84bpm [298b/mi] 9cal 13.71/30.27mph 2) 3.23mi - 13:54(4:18/mi) 82/98bpm [353b/mi] 43cal 13.93/37.96mph 3) 1.01mi - 3:53(3:52/mi) 82/99bpm [317b/mi] 12cal 15.54/37.56mph 4) 0.96mi - 3:22(3:30/mi) 65/78bpm [227b/mi] 5cal 17.16/38.79mph 5) 3.14mi - 10:43(3:25/mi) 87/105bpm [297b/mi] 36cal 17.6/42.12mph 6) 1.23mi - 5:27(4:26/mi) 87/102bpm [385b/mi] 20cal 13.56/34.76mph 7) 0.92mi - 4:38(5:03/mi) 77/89bpm [388b/mi] 10cal 11.89/42.89mph 8) 2.59mi - 10:04(3:53/mi) 88/113bpm [342b/mi] 34cal 15.45/36.38mph Add a comment	7.5mi, 43:45 Cross - Skiing Split Summary === 1) 0.81mi - 4:18(5:19/mi) 91/102bpm [484b/mi] 17cal 11.27/41.8mph 2) 0.74mi - 4:13(5:44/mi) 97/111bpm [556b/mi] 18cal 10.47/27.61mph 3) 0.63mi - 3:24(5:24/mi) 102/111bpm [550b/mi] 15cal 11.12/22.17mph 4) 2.03mi - 9:07(4:29/mi) 90/111bpm [404b/mi] 30cal 13.37/30.5mph 5) 0.22mi - 1:27(6:27/mi) 97/105bpm [626b/mi] 5cal 9.3/23.51mph 6) 1.35mi - 7:15(5:23/mi) 104/119bpm [560b/mi] 33cal 11.15/31.71mph 7) 1.68mi - 14:01(8:20/mi) 108/159bpm [901b/mi] 71cal 7.19/28.15mph Add a comment	-	-	-	-

Sproggy M50

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Sproggy
M50