Sproggy

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
5th Oct	General	1.6mi	51:29
4th Oct	Golf	5.9mi	3:24:05
3rd Oct	General	0.9mi	17:36
2nd Oct	General	3.7mi	1:12:28
30th Sep	General	2mi	1:44:35

12 Month Benchmarks	Run	Bike
Mile	6:53	1:26
5k	42:13	5:15

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Best Times
Best WAVA

Dist	Races	2005	2007	2008	2009	2010	2011	2014	2015	2016	PB	WB
1mi	2		6:20 61.52	6:04 64.68							6:04 6:04/mi	64.68
5km	6					27:57 48.06	22:06 61.23	24:10 57.26		24:20 58.18	22:06 7:07/mi	61.23
5mi	2			37:42 57.05	37:42 57.41						37:42 7:32/mi	57.41
6mi	1			50:19 51.84							50:19 8:23/mi	51.84
10km	3			48:58 55.20					1:20:00 35.35		48:58 7:53/mi	55.20
12km	2		1:32:34 35.21	1:19:59 40.97							1:19:59 10:44/mi	40.97
8mi	1			1:15:27 46.54							1:15:27 9:26/mi	46.54
15km	1			1:19:03 52.43							1:19:03 8:29/mi	52.43
10mi	2				1:40:02 44.89	1:27:09 51.89					1:27:09 8:43/mi	51.89
13.1mi	10	2:19:00 41.94	1:54:00 51.53		1:41:25 58.56	1:40:19 59.60					1:40:19 7:39/mi	59.60
24km	2			2:34:03 43.77							2:34:03 10:20/mi	43.77
30mi	1					4:21:48 56.48					4:21:48 8:44/mi	56.48

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	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	56.48	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	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	64.00	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	51.84	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	0.00	10.8km
6 Sep	Derwentwater Trail Race	0	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	39.31	7mi
14 Jun	Stourbridge Stumble	49:56	54.13	10km
31 May	Garburn Trail Race PB	2:34:03	43.77	24km
11 May	Knowle Fun Run PB	37:42	57.05	5mi
19 Apr	Hawkshead Trail Race	0	0.00	15km
10 Feb	Roc Fencing Wyre Forest MT 8 PB	1:15:27	46.54	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
2024	34	18	21	38	10	47	28	30	29	2	0	0	257
2024	0	2	2	2	2	5	2	21	6	5	0	0	47
2024	0	0	7	0	0	10	0	0	0	0	0	0	17
2023	31	43	20	45	27	25	26	32	16	19	28	4	315
2023	17	32	27	3	4	0	6	0	0	0	0	0	89
2023	18	27	20	0	0	14	0	0	0	0	0	0	80
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

Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17
-	-	-	-	0.8mi, 19:32 Walk - General 1) 0.77mi - 19:32(25:12/mi) 103/134bpm [2596b/mi] 106cal 39/121rpm 2.38/5.03mph Add a comment	2.5mi, 1:13:08 Walk - General 1) 1mi - 24:13(24:13/mi) 96/116bpm [2325b/mi] 113cal 44/86rpm 2.48/3.49mph 2) 1mi - 29:31(29:31/mi) 110/141bpm [3247b/mi] 143cal 33/115rpm 2.03/4.3mph 3) 0.49mi - 19:24(39:50/mi) 107/129bpm [4262b/mi] 88cal 19/80rpm 1.51/3.51mph Add a comment 3.3mi, 1:21:24 Walk - General 1) 1mi - 22:03(22:03/mi) 91/110bpm [2006b/mi] 118cal 51/125rpm 2.72/3.86mph 2) 1mi - 22:33(22:33/mi) 96/106bpm [2166b/mi] 113cal 48/73rpm 2.66/3.84mph 3) 1mi - 20:59(20:59/mi) 96/107bpm [2014b/mi] 105cal 50/65rpm 2.86/3.8mph 4) 0.25mi - 15:49(1:02:47/mi) 93/111bpm [5839b/mi] 57cal 3/75rpm 0.96/5.13mph Add a comment	2.6mi, 1:14:45 Walk - General 1) 1mi - 33:33(33:33/mi) 101/146bpm [3389b/mi] 170cal 32/88rpm 1.79/3.88mph 2) 1mi - 22:48(22:48/mi) 89/112bpm [2029b/mi] 101cal 47/64rpm 2.63/3.49mph 3) 0.61mi - 18:24(30:07/mi) 91/107bpm [2741b/mi] 75cal 29/116rpm 1.99/3.88mph Add a comment 1mi, 20:37 Walk - General 1) 1mi - 20:33(20:33/mi) 102/117bpm [2096b/mi] 100cal 37/79rpm 2.92/25.4mph 2) 0.03mi - 3(2:00/mi) 86/87bpm [172b/mi] 30.03/24.98mph Add a comment
Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24
2.2mi, 1:40:11 Walk - General 1) 1mi - 54:00(54:00/mi) 108/145bpm [5832b/mi] 267cal 14/81rpm 1.11/4.11mph 2) 1mi - 35:07(35:07/mi) 102/135bpm [3582b/mi] 155cal 28/85rpm 1.71/3.55mph 3) 0.22mi - 11:04(50:35/mi) 88/107bpm [4451b/mi] 33cal 13/62rpm 1.19/14.73mph Add a comment 2mi, 2:18:24 Walk - General 1) 1mi - 1:22:26(1:22:26/mi) 104/146bpm [8573b/mi] 371cal 3/111rpm 0.73/3.47mph 2) 1mi - 55:53(55:53/mi) 108/140bpm [6036b/mi] 238cal 10/93rpm 1.07/13.17mph 3) 0.03mi - 4(2:31/mi) 89/90bpm [224b/mi] 23.89/23.13mph Add a comment 3mi, 1:14:38 Walk - General 1) 1mi - 24:27(24:27/mi) 102/130bpm [2494b/mi] 121cal 38/115rpm 2.45/4.4mph 2) 1mi - 21:05(21:05/mi) 96/109bpm [2024b/mi] 108cal 47/115rpm 2.85/4.09mph 3) 1mi - 29:03(29:03/mi) 107/138bpm [3108b/mi] 139cal 5/97rpm 2.06/10.94mph 4) 0.01mi - 3(2:52/mi) 86/87bpm [246b/mi] 20.94/14.76mph Add a comment	3.2mi, 1:27:57 Walk - General 1) 1mi - 29:07(29:07/mi) 106/130bpm [3086b/mi] 143cal 30/103rpm 2.06/3.72mph 2) 1mi - 23:25(23:25/mi) 100/116bpm [2342b/mi] 105cal 44/107rpm 2.56/3.59mph 3) 1mi - 25:16(25:16/mi) 81/115bpm [2046b/mi] 114cal 42/66rpm 2.38/3.65mph 4) 0.2mi - 10:10(51:37/mi) 66/79bpm [3406b/mi] 32cal 17/117rpm 1.16/3.01mph Add a comment	3mi, 1:13:54 Run - General 1) 1mi - 39:32(39:32/mi) 82/114bpm [3242b/mi] 133cal 17/73rpm 1.52/4.19mph 2) 1mi - 21:55(21:55/mi) 96/110bpm [2105b/mi] 105cal 43/80rpm 2.74/4.22mph 3) 1mi - 12:24(12:24/mi) 95/113bpm [1177b/mi] 60cal 19/62rpm 4.84/28.18mph 4) 0.03mi - 3(1:37/mi) 102/104bpm [165b/mi] 37.15/28.57mph Add a comment	-	-	-	2.9mi, 1:01:08 Run - General 1) 0.31mi - 4:36(14:47/mi) 77/87bpm [1139b/mi] 11cal 22/24rpm 4.06/5.26mph 2) 0.31mi - 7:18(23:31/mi) 89/99bpm [2092b/mi] 26cal 22/29rpm 2.55/5.38mph 3) 0.31mi - 3:31(11:20/mi) 85/93bpm [963b/mi] 11cal 25/32rpm 5.29/5.88mph 4) 0.31mi - 3:38(11:41/mi) 82/87bpm [958b/mi] 10cal 26/32rpm 5.13/5.58mph 5) 0.31mi - 9:01(29:01/mi) 78/91bpm [2264b/mi] 21cal 25/46rpm 2.07/5.7mph 6) 0.31mi - 4:24(14:11/mi) 81/87bpm [1148b/mi] 11cal 27/36rpm 4.23/6.22mph 7) 0.31mi - 7:01(22:34/mi) 75/85bpm [1692b/mi] 14cal 29/37rpm 2.66/6.67mph 8) 0.31mi - 5:35(17:58/mi) 82/91bpm [1473b/mi] 15cal 25/30rpm 3.34/4.91mph 9) 0.31mi - 13:21(42:59/mi) 74/89bpm [3180b/mi] 25cal 23/42rpm 1.4/5.02mph 10) 0.05mi - 2:43(49:47/mi) 75/81bpm [3733b/mi] 5cal 19/26rpm 1.21/3.22mph Add a comment
Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1
-	-	13.3mi, 5:16:00 Cross - Golf 1) 13.31mi - 5:16:00(23:45/mi) 85/158bpm [2019b/mi] 929cal 2.53/40.56mph Add a comment	-	-	2mi, 1:44:35 Walk - General 1) 1mi - 58:04(58:04/mi) 106/140bpm [6155b/mi] 258cal 11/79rpm 1.03/4.53mph 2) 1mi - 41:07(41:07/mi) 93/141bpm [3824b/mi] 155cal 22/83rpm 1.46/4.07mph 3) 0.04mi - 5:24(2:11:57/mi) 76/93bpm [10028b/mi] 12cal 1/63rpm 0.45/3.9mph Add a comment 4mi, 2:10:48 Walk - General 1) 1mi - 28:07(28:07/mi) 106/123bpm [2981b/mi] 148cal 24/107rpm 2.13/7.1mph 2) 1mi - 32:39(32:39/mi) 98/122bpm [3200b/mi] 142cal 30/79rpm 1.84/3.76mph 3) 1mi - 24:15(24:15/mi) 94/109bpm [2279b/mi] 111cal 48/118rpm 2.47/3.3mph 4) 1mi - 45:44(45:44/mi) 87/122bpm [3979b/mi] 154cal 8/125rpm 1.31/27.55mph 5) 0.02mi - 2(1:49/mi) 102/102bpm [186b/mi] 32.93/28.64mph Add a comment	-
Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8
3.7mi, 1:12:28 Run - General 1) 0.31mi - 9:09(29:27/mi) 91/110bpm [2681b/mi] 36cal 23/32rpm 2.04/5.43mph 2) 0.31mi - 3:19(10:41/mi) 111/118bpm [1186b/mi] 21cal 23/27rpm 5.61/5.85mph 3) 0.31mi - 9:33(30:43/mi) 94/110bpm [2887b/mi] 35cal 24/31rpm 1.95/6.1mph 4) 0.31mi - 3:20(10:42/mi) 95/105bpm [1017b/mi] 12cal 23/26rpm 5.6/6.33mph 5) 0.31mi - 3:18(10:37/mi) 101/106bpm [1073b/mi] 14cal 25/34rpm 5.65/6.36mph 6) 0.31mi - 8:20(26:49/mi) 88/102bpm [2360b/mi] 25cal 24/38rpm 2.24/6.14mph 7) 0.31mi - 3:56(12:39/mi) 95/118bpm [1201b/mi] 15cal 22/26rpm 4.74/5.9mph 8) 0.31mi - 3:20(10:45/mi) 77/99bpm [827b/mi] 7cal 25/31rpm 5.59/6.11mph 9) 0.31mi - 5:04(16:17/mi) 51/65bpm [831b/mi] 5cal 24/32rpm 3.68/5.76mph 10) 0.31mi - 6:26(20:43/mi) 65/97bpm [1347b/mi] 11cal 20/27rpm 2.89/5.24mph 11) 0.31mi - 4:16(13:45/mi) 82/94bpm [1127b/mi] 11cal 21/27rpm 4.37/5.58mph 12) 0.31mi - 12:25(39:58/mi) 69/93bpm [2757b/mi] 21cal 21/46rpm 1.5/6.03mph 13) 0mi - 2(19:00/mi) 59/59bpm [1121b/mi] 20/20rpm 3.16/2.77mph Add a comment	0.9mi, 17:36 Run - General 1) 0.31mi - 6:00(19:18/mi) 98/120bpm [1892b/mi] 29cal 24/30rpm 3.11/14.48mph 2) 0.31mi - 3:25(11:00/mi) 105/109bpm [1155b/mi] 17cal 25/31rpm 5.46/5.92mph 3) 0.31mi - 8:11(26:19/mi) 93/110bpm [2447b/mi] 31cal 25/34rpm 2.28/6.5mph 4) 0mi - 1(16:51/mi) 93/110bpm [1566b/mi] 31cal 25/34rpm 3.56/6.5mph Add a comment	5.9mi, 3:24:05 Cross - Golf 1) 5.94mi - 3:24:05(34:20/mi) 86/137bpm [2953b/mi] 611cal 1.75/8.75mph Add a comment	1.6mi, 51:29 Walk - General 1) 1mi - 34:41(34:41/mi) 102/127bpm [3537b/mi] 149cal 18/115rpm 1.73/9.91mph 2) 0.56mi - 16:48(29:45/mi) 98/109bpm [2915b/mi] 73cal 36/115rpm 2.02/3.32mph Add a comment	-	-	-

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