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CT F55

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STATUS Ticking along

Dagenham 88 Runners, Defra AC

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Recent Training
17th Oct	Race	10mi	1:19:28
16th Oct	Easy	1.8mi	16:10
16th Oct	parkrun	3.1mi	29:05
16th Oct	Warm Up	1.7mi	14:20
12th Oct	Easy	5.5mi	47:56

12 Month Benchmarks	Run
Mile	7:12
5k	23:14
5mi	37:57
10k	48:38
10mi	1:19:21
Half	1:53:28

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+ 134 others

Best Times
Best WAVA

Dist	Races	PB	WB	1989	1990	1992	2004	2005	2006	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	3	6:28 6:28/mi	65.25										6:34 62.09			6:28 64.55		6:30 65.25
2.3mi	1	15:50 6:53/mi	64.30													15:50 64.30
2.4mi	2	15:32 6:28/mi	67.33										16:08 64.32	15:32 67.33
4.3km	1	18:41 7:00/mi	66.89												18:41 66.89
2.8mi	1	19:39 7:01/mi	65.66										19:39 65.66
5km	273	20:45 6:41/mi	70.88								22:30 62.70	22:05 64.35	21:34 65.89	20:45 68.99		21:24 67.90	21:10 69.70	22:05 66.80	21:08 70.88	21:24 70.00	21:49 69.20	21:48 69.80	23:07 66.34	22:48 67.80
4mi	5	36:30 9:08/mi	49.76									36:30 49.76
8km	3	37:10 7:29/mi	62.85										41:37 55.25		37:10 62.85
5mi	28	34:07 6:49/mi	70.17					37:57 58.65	38:25 58.37	36:25 62.05	34:57 65.66	38:40 59.35	36:14 63.83	34:22 67.83	34:07 68.87	34:52 67.93	35:12 67.84		36:57 65.68	35:15 69.42	35:10 70.17
5.8mi	1	3:07:37 32:21/mi	14.82														3:07:37 14.82
10km	34	42:37 6:52/mi	68.50				47:37 58.20	47:48 57.98		45:40 61.64	47:15 60.04	46:49 61.58	44:03 65.45	42:37 68.20		44:50 65.90	43:59 67.73	45:51 65.52	51:30 58.83	45:30 67.56	47:28 64.93	45:47 68.50		51:18 61.68
10mi	18	1:10:06 7:01/mi	68.49		1:17:12 56.99		1:18:24 57.89		1:16:01 60.62	1:14:48 62.10	1:14:30 62.35	1:19:32 58.88	1:13:00 64.68		1:10:06 68.48	1:13:10 66.16			1:15:16 66.57	1:21:48 61.79	1:13:48 68.49	1:15:10 67.84
13.1mi	23	1:33:28 7:08/mi	68.68		1:51:58 52.14					1:43:23 58.92	1:37:44 62.84	1:40:30 62.13	1:34:59 65.74	1:33:57 67.01	1:33:28 67.93	1:36:14 66.54	1:35:43 67.48		1:39:20 66.16	1:36:32 68.68		1:42:57 65.56
15mi	2	2:02:21 8:09/mi	59.24								2:02:21 57.48											2:10:27 59.24
20mi	9	2:29:31 7:29/mi	66.46					2:47:19 56.16	2:44:41 57.45		2:38:22 60.70				2:29:31 66.46		2:33:17 65.95			2:37:09 66.03		2:45:56 63.66	2:45:38 64.36
26.2mi	18	3:14:26 7:25/mi	68.77	4:12:20 48.73		3:53:09 52.73		3:54:45 54.23	3:40:08 58.28		3:32:03 60.99	3:32:02 62.02	3:21:05 65.94	3:14:26 68.77	3:14:35 68.72	3:20:24 67.29	3:23:46 66.75		3:39:15 63.12			3:46:04 62.87

2021		Result	WAVA	Distance
17 Oct	Cabbage Patch 10		0.00	10mi
16 Oct	Harrow Lodge parkrun	29:05	61.49	5km
9 Oct	Ipswich parkrun	24:16	73.70	5km
18 Sep	Bury St Edmunds parkrun	23:14	76.08	5km
4 Sep	Harrow Lodge parkrun	23:14	76.08	5km
28 Aug	Bury St Edmunds parkrun	23:09	76.35	5km
21 Aug	Highbury Fields parkrun SB	22:48	77.53	5km
7 Aug	Blackpool parkrun	23:09	76.35	5km
31 Jul	Harrow Lodge parkrun	23:57	73.80	5km
24 Jul	Highbury Fields parkrun	24:57	70.85	5km
18 Jul	Stephen Williams 10k Road Race SB	51:18	71.93	10km
2020		Result	WAVA	Distance
1 Mar	Essex 20 SB	2:45:38	73.75	20mi
29 Feb	Brandon Country Park parkrun	24:12	72.20	5km
22 Feb	Harrow Lodge parkrun	24:17	71.96	5km
15 Feb	Sixfields Upton parkrun	23:26	74.57	5km
8 Feb	Harrow Lodge parkrun	27:13	64.20	5km
1 Feb	Gladstone parkrun	23:59	72.86	5km
25 Jan	Bury St Edmunds parkrun	24:04	72.60	5km
18 Jan	Fulbourn Hospital parkrun SB	23:07	75.59	5km
11 Jan	Bury St Edmunds parkrun	24:45	70.60	5km
1 Jan	Thetford parkrun	24:00	72.81	5km
1 Jan	Loch Neaton parkrun, Watton	24:17	71.96	5km
2019		Result	WAVA	Distance
25 Dec	Brandon Country Park parkrun	24:23	71.66	5km
21 Dec	Bury St Edmunds parkrun	24:09	72.35	5km
11 Dec	Runthrough Chase The Moon Olympic Park December 2019	47:13	77.17	10km
7 Dec	ST NICHOLAS HOSPICE CARE FESTIVE FOREST CHALLENGE 10k	50:40	71.91	10km
23 Nov	Bury St Edmunds parkrun	24:41	70.79	5km
16 Nov	Bury St Edmunds parkrun	24:14	72.10	5km
9 Nov	Bury St Edmunds parkrun	23:44	73.62	5km
2 Nov	Bury St Edmunds parkrun	24:16	72.01	5km
27 Oct	St Ed's Running Festival 10k SB	45:47	79.58	10km
26 Oct	Bury St Edmunds parkrun	23:35	74.09	5km
19 Oct	Bedford parkrun	23:08	75.53	5km
12 Oct	Bury St Edmunds parkrun	23:44	73.62	5km
21 Sep	Raphael parkrun	22:18	77.47	5km
14 Sep	Bury St Edmunds parkrun	22:29	76.83	5km
7 Sep	Street parkrun SB	21:48	79.24	5km
24 Aug	Bury St Edmunds parkrun	22:55	75.38	5km
17 Aug	Bury St Edmunds parkrun	23:07	74.73	5km
3 Aug	Blackpool parkrun	22:17	77.52	5km
6 Jul	Bury St Edmunds parkrun	22:28	76.89	5km
30 Jun	Horndon-on-the-hill 10k Road race	47:01	76.53	10km
29 Jun	Valentines parkrun	22:49	75.71	5km
22 Jun	Brandon Country Park parkrun	22:47	75.82	5km
15 Jun	Bury St Edmunds parkrun	22:53	75.49	5km
8 Jun	Northampton parkrun	22:29	76.83	5km
1 Jun	Burgess parkrun	21:57	78.70	5km
25 May	Highbury Fields parkrun	24:31	70.46	5km
19 May	Bognor Prom 10k	46:04	78.11	10km
18 May	Bognor Regis parkrun	22:38	76.33	5km
11 May	Bury St Edmunds parkrun	22:56	75.33	5km
6 May	WRC May Day 10 SB	1:15:10	78.41	10mi
4 May	Cambridge parkrun	22:27	76.95	5km
28 Apr	London Marathon SB	3:46:04	71.69	26.2mi
27 Apr	Brockwell parkrun, Herne Hill	27:14	63.43	5km
20 Apr	Bury St Edmunds parkrun	22:34	76.55	5km
13 Apr	Hilly Fields parkrun	23:18	74.14	5km
6 Apr	Milton Keynes parkrun	22:34	76.55	5km
30 Mar	Bury St Edmunds parkrun	22:45	75.93	5km
17 Mar	Brentwood Half Marathon SB	1:42:57	75.64	13.1mi
16 Mar	Finsbury parkrun	23:04	74.89	5km
9 Mar	Harrow Lodge parkrun	24:19	71.04	5km
3 Mar	Essex 20 SB	2:45:56	72.68	20mi
2 Mar	Harrow Lodge parkrun	24:01	71.93	5km
23 Feb	Brockwell parkrun, Herne Hill	22:47	75.82	5km
9 Feb	Raphael parkrun	22:51	75.60	5km
2 Feb	Harrow Lodge parkrun	24:08	71.58	5km
26 Jan	Northampton parkrun	22:42	76.10	5km
20 Jan	Benfleet 15 SB	2:10:27	68.35	15mi
12 Jan	Bury St Edmunds parkrun	23:11	74.51	5km
1 Jan	Harrow Lodge parkrun	23:55	72.23	5km
1 Jan	Raphael parkrun	23:11	74.51	5km
2018		Result	WAVA	Distance
29 Dec	Brockwell parkrun, Herne Hill	23:48	72.58	5km
25 Dec	Bury St Edmunds parkrun	24:15	71.24	5km
22 Dec	Harrow Lodge parkrun	24:12	71.38	5km
15 Dec	Bury St Edmunds parkrun	23:40	72.99	5km
8 Dec	Harrow Lodge parkrun	24:26	70.70	5km
1 Dec	Oxford parkrun	23:53	72.33	5km
17 Nov	Bury St Edmunds parkrun	23:09	74.62	5km
10 Nov	Bury St Edmunds parkrun	23:40	72.99	5km
3 Nov	Harrow Lodge parkrun	23:16	74.25	5km
27 Oct	Harrow Lodge parkrun	23:38	73.10	5km
20 Oct	Bury St Edmunds parkrun	23:43	72.84	5km
13 Oct	Bury St Edmunds parkrun	23:44	72.79	5km
13 Oct	Harrow Lodge parkrun	23:15	74.30	5km
22 Sep	Barking parkrun	22:36	75.58	5km
15 Sep	Bury St Edmunds parkrun	23:17	73.36	5km
18 Aug	Haverhill parkrun	22:10	77.06	5km
11 Aug	Hazelwood parkrun	22:10	77.06	5km
4 Aug	Bury St Edmunds parkrun	22:50	74.81	5km
7 Jul	Montsouris parkrun	22:48	74.92	5km
30 Jun	Brockwell parkrun, Herne Hill	23:13	73.57	5km
24 Jun	Horndon-on-the-hill 10k Road race	48:13	73.71	10km
23 Jun	Harrow Lodge parkrun	23:21	73.15	5km
16 Jun	Clare Castle parkrun	22:54	74.59	5km
26 May	Wimpole Estate parkrun	24:03	71.02	5km
19 May	Mile End parkrun	22:39	75.41	5km
16 May	CSAA 10K SB	47:28	74.87	10km
12 May	Bury St Edmunds parkrun	23:32	72.58	5km
7 May	WRC May Day 10	1:22:25	70.63	10mi
5 May	Victoria Dock parkrun	21:55	77.94	5km
17 Mar	Harrow Lodge parkrun	23:52	71.57	5km
25 Feb	Tarpley 10 SB	1:13:48	78.87	10mi
24 Feb	Brandon Country Park parkrun	22:00	77.64	5km
17 Feb	Chingford League - Victoria Park SB	35:10	80.20	5mi
17 Feb	Roding Valley parkrun	22:00	77.64	5km
10 Feb	Cambridge parkrun	22:17	76.65	5km
3 Feb	Barking parkrun SB	21:49	78.29	5km
27 Jan	Bury St Edmunds parkrun	23:09	73.78	5km
21 Jan	Benfleet 15		0.00	15mi
20 Jan	Bury St Edmunds parkrun	22:34	75.69	5km
7 Jan	King's Forest 10k	48:53	72.70	10km
6 Jan	Bury St Edmunds parkrun	23:09	73.78	5km
1 Jan	Greenwich parkrun	23:13	73.57	5km
1 Jan	Bexley parkrun	24:02	71.07	5km
2017		Result	WAVA	Distance
31 Dec	SE Essex XC, Hadleigh Park	37:35	64.54	4.3mi
30 Dec	Ilford AC 10 XC SB	1:21:48	71.16	10mi
25 Dec	Bury St Edmunds parkrun	22:52	74.70	5km
23 Dec	Bury St Edmunds parkrun	43:02	39.69	5km
16 Dec	Harrow Lodge parkrun	22:54	74.59	5km
9 Dec	Bushy parkrun	21:54	78.00	5km
6 Dec	Chase the Moon 10k, Olympic Park	45:37	77.91	10km
2 Dec	Bury St Edmunds parkrun	22:42	75.25	5km
25 Nov	Hoblingwell parkrun	23:08	73.84	5km
18 Nov	Raphael parkrun	21:36	79.08	5km
11 Nov	Bury St Edmunds parkrun	22:30	75.92	5km
4 Nov	Burgess parkrun	22:03	77.47	5km
28 Oct	Bury St Edmunds parkrun	22:00	77.64	5km
21 Oct	Bury St Edmunds parkrun	22:46	75.03	5km
14 Oct	Harrow Lodge parkrun	22:23	76.31	5km
7 Oct	Harrow Lodge parkrun		0.00	5km
30 Sep	Bury St Edmunds parkrun	22:36	75.58	5km
24 Sep	Pleshey Half Marathon SB	1:36:32	78.69	13.1mi
16 Sep	Barking parkrun SB	21:24	78.92	5km
9 Sep	Bury St Edmunds parkrun	21:51	77.30	5km
26 Aug	Bury St Edmunds parkrun	21:40	77.95	5km
12 Aug	Harrow Lodge parkrun	22:44	74.29	5km
5 Aug	Raphael parkrun	21:26	78.80	5km
29 Jul	Crosby parkrun	21:42	77.83	5km
22 Jul	Bury St Edmunds parkrun	22:28	75.18	5km
1 Jul	Bury St Edmunds parkrun	22:27	75.23	5km
24 Jun	Harrow Lodge parkrun	23:18	72.49	5km
17 Jun	Cannon Hill parkrun, Birmingham	23:12	72.80	5km
10 Jun	Barking parkrun	22:58	73.54	5km
20 May	Warsaw Paraga parkrun	22:02	76.66	5km
29 Apr	Great Notley parkrun	22:00	76.77	5km
22 Apr	Harrow Lodge parkrun	22:02	76.66	5km
8 Apr	Bury St Edmunds parkrun	22:00	76.77	5km
2 Apr	Braintree 5 SB	35:15	79.07	5mi
1 Apr	Harrow Lodge parkrun	22:26	75.29	5km
29 Mar	CSAA 10K SB	45:30	77.16	10km
25 Mar	Bury St Edmunds parkrun	21:41	77.89	5km
19 Mar	Brentwood Half Marathon	1:38:49	76.87	13.1mi
18 Mar	Harrow Lodge parkrun	22:57	73.59	5km
11 Mar	Bury St Edmunds parkrun	22:22	75.51	5km
4 Mar	Harrow Lodge parkrun	23:03	73.27	5km
26 Feb	Tarpley 20 SB	2:37:09	74.83	20mi
18 Feb	Bury St Edmunds parkrun	22:27	75.23	5km
11 Feb	Harrow Lodge parkrun	23:07	73.06	5km
4 Feb	Bury St Edmunds parkrun	21:45	77.65	5km
28 Jan	SEAA XC Champs - Parliament Hill	38:27	72.07	8km
21 Jan	Raphael parkrun	21:33	78.37	5km
14 Jan	Bury St Edmunds parkrun	21:50	77.36	5km
7 Jan	Hampstead Heath parkrun	23:31	71.82	5km
1 Jan	Grovelands parkrun, Enfield	22:49	74.02	5km
1 Jan	Oak Hill parkrun	22:41	74.46	5km
2016		Result	WAVA	Distance
31 Dec	Harrow Lodge parkrun	22:41	74.46	5km
27 Dec	Ilford AC 10 XC	1:16:59	74.69	10mi
25 Dec	Bury St Edmunds parkrun	22:25	75.34	5km
17 Dec	Bury St Edmunds parkrun	22:09	76.25	5km
3 Dec	Valentines parkrun	21:59	76.83	5km
26 Nov	Harrow Lodge parkrun	22:22	75.51	5km
19 Nov	Pymmes parkrun	22:01	76.71	5km
12 Nov	Bury St Edmunds parkrun	22:09	76.25	5km
5 Nov	parkrun Krakow SB	21:08	79.92	5km
29 Oct	Barking parkrun	21:40	77.95	5km
22 Oct	Bury St Edmunds parkrun	22:17	75.80	5km
16 Oct	Cabbage Patch 10 SB	1:15:16	76.39	10mi
12 Oct	Civil Service Cross Country Championships (Women's Race)	31:46	66.74	3.9mi
1 Oct	Raphael parkrun	21:28	78.68	5km
24 Sep	Bury St Edmunds parkrun	21:46	76.74	5km
17 Sep	Harrow Lodge parkrun	22:00	75.93	5km
10 Sep	King's Forest Trail Marathon SB	3:39:15	71.11	26.2mi
3 Sep	Bedfont Lakes parkrun	22:20	74.80	5km
27 Aug	Mildenhall Aquathlon	10:56 / 51:27	0.00	600metres/10km
27 Aug	Bury St Edmunds parkrun	21:55	76.22	5km
20 Aug	Harrow Lodge parkrun	22:43	73.53	5km
6 Aug	Southwark parkrun	22:00	75.93	5km
30 Jul	Bury St Edmunds parkrun	22:33	74.08	5km
16 Jul	Brentwood parkrun	24:05	69.36	5km
10 Jul	Success After Stroke Sudbury 10k SB	51:30	67.35	10km
9 Jul	Bury St Edmunds parkrun	22:44	73.48	5km
25 Jun	Brandon Country Park parkrun	23:11	72.05	5km
24 Jun	Bury friday 5 SB	36:57	74.55	5mi
11 Jun	Fulham Palace parkrun	22:10	75.36	5km
4 Jun	Harrow Lodge parkrun	22:56	72.84	5km
28 May	Bury St Edmunds parkrun	23:00	72.63	5km
14 May	Bury St Edmunds parkrun	23:00	72.63	5km
30 Apr	Bury St Edmunds parkrun	23:42	70.48	5km
26 Mar	Harrow Lodge parkrun	23:47	70.24	5km
20 Mar	Hampton Court Palace Half Marathon SB	1:39:20	75.55	13.1mi
13 Mar	Silverstone Half Marathon	1:41:42	73.79	13.1mi
12 Mar	Bury St Edmunds parkrun	23:43	70.43	5km
5 Mar	Harrow Lodge parkrun	24:00	69.60	5km
27 Feb	Bury St Edmunds parkrun	23:45	70.33	5km
6 Feb	Harrow Lodge parkrun	24:40	67.72	5km
23 Jan	Harrow Lodge parkrun	23:59	69.65	5km
16 Jan	Bury St Edmunds parkrun	23:23	71.44	5km
9 Jan	Ally Pally parkrun	23:46	70.28	5km
1 Jan	Harrow Lodge parkrun	23:55	69.84	5km
2015		Result	WAVA	Distance
25 Dec	Bury St Edmunds parkrun	23:42	70.48	5km
19 Dec	Harrow Lodge parkrun	24:02	69.51	5km
12 Dec	Raphael parkrun	22:58	72.73	5km
5 Dec	Bury St Edmunds parkrun	24:00	69.60	5km
21 Nov	Harrow Lodge parkrun	24:56	67.00	5km
14 Nov	Bury St Edmunds parkrun	23:13	71.95	5km
7 Nov	Bury St Edmunds parkrun	24:24	68.46	5km
25 Jul	Harrow Lodge parkrun	23:01	71.79	5km
18 Jul	Brandon Country Park parkrun	22:36	73.11	5km
11 Jul	Harrow Lodge parkrun	22:41	72.84	5km
4 Jul	Harrow Lodge parkrun	23:41	69.77	5km
27 Jun	Hatfield Forest Parkrun	22:55	72.10	5km
20 Jun	Barking parkrun	22:06	74.77	5km
14 Jun	City of London Mile SB	6:30	76.65	1mi
6 Jun	Bury St Edmunds parkrun	22:42	72.79	5km
30 May	Harrow Lodge parkrun	22:41	72.84	5km
23 May	Raphael parkrun	22:11	74.48	5km
16 May	Beckton parkrun	22:34	73.22	5km
3 May	Cypress Hills Cemetary Run Through History 5k, Brooklyn, New York	23:11	71.27	5km
25 Apr	Great Cornard parkrun	22:17	74.15	5km
18 Apr	Harrow Lodge parkrun	23:41	69.77	5km
11 Apr	Harrow Lodge parkrun	22:50	72.36	5km
4 Apr	Thetford parkrun	22:43	72.74	5km
7 Feb	Harrow Lodge parkrun	22:37	73.06	5km
24 Jan	Bushy parkrun SB	22:05	74.82	5km
17 Jan	Harrow Lodge parkrun	23:34	70.11	5km
11 Jan	Battersea Park 10k SB	45:51	74.75	10km
10 Jan	Harrow Lodge parkrun	24:13	68.23	5km
3 Jan	Harrow Lodge parkrun	23:52	69.23	5km
1 Jan	Peckham Rye parkrun	22:55	72.10	5km
1 Jan	Dulwich parkrun	23:37	69.96	5km
2014		Result	WAVA	Distance
27 Dec	Bury St Edmunds parkrun	23:41	69.77	5km
25 Dec	Bury St Edmunds parkrun	23:32	70.21	5km
21 Dec	Christmas Greenwich Park 5k-10k	48:56	70.04	10km
6 Dec	Harrow Lodge parkrun	23:53	69.18	5km
29 Nov	Beckton parkrun	23:07	71.48	5km
22 Nov	Old Deer Park parkrun	22:58	71.94	5km
8 Nov	Bury St Edmunds parkrun	22:49	72.42	5km
1 Nov	Harrow Lodge parkrun	22:58	71.94	5km
25 Oct	Bury St Edmunds parkrun	22:59	71.89	5km
24 Oct	Poppy Run Battersea Park SB	21:10	78.06	5km
15 Oct	Civil Service Cross Country Championships (Women's Race)	32:31	72.85	7km
11 Oct	Harrow Lodge parkrun	22:43	72.74	5km
4 Oct	Bushy parkrun 10th Anniversary #538	22:58	71.94	5km
28 Sep	British Gas SwimBritain	18:19	0.00	1km
13 Sep	Bury St Edmunds parkrun	22:18	73.30	5km
6 Sep	Harrow Lodge parkrun	23:01	71.02	5km
30 Aug	Spitfire Scramble (24-hour multi-terrain race) PB	3:07:37	16.85	5.8mi
23 Aug	Southwark parkrun	21:56	74.52	5km
17 Aug	Havering 90 Joggers Aquathlon	6:50 / 23:42	0.00	400metres/5km
16 Aug	Richmond parkrun	22:48	71.69	5km
9 Aug	Beckton parkrun	22:36	72.33	5km
3 Aug	Jelly Legs Aquathlon	5:19 / 25:19	0.00	300metres/5km
2 Aug	Finsbury parkrun	23:01	71.02	5km
26 Jul	Harrow Lodge Parkrun	23:08	70.66	5km
19 Jul	Harrow Lodge Parkrun	23:09	70.61	5km
12 Jul	Harrow Lodge Parkrun	23:32	69.46	5km
5 Jul	Valentines parkrun	23:14	70.35	5km
28 Jun	Bury St Edmunds Park Run	23:48	68.68	5km
10 May	Southwark parkrun	24:03	67.97	5km
3 May	Bury St Edmunds Parkrun	22:05	74.02	5km
27 Apr	Skyline 120 Braintree 5m SB	35:12	76.47	5mi
19 Apr	Harrow Lodge Parkrun	22:16	73.41	5km
13 Apr	London Marathon SB	3:23:46	74.62	26.2mi
5 Apr	Harrow Lodge Parkrun	21:49	74.92	5km
29 Mar	Wanstead Flats parkrun	21:21	76.56	5km
23 Mar	The Stowmarket Half Marathon SB	1:35:43	76.55	13.1mi
22 Mar	Bury St Edmunds Parkrun	22:32	72.54	5km
16 Mar	St. Clare's Hospice Hastingwood 10k SB	43:59	77.01	10km
15 Mar	Harrow Lodge Parkrun	22:13	73.57	5km
9 Mar	Essex 20 (Incorporating Essex champs)	2:35:42	72.79	20mi
1 Mar	Kingston parkrun	22:37	72.27	5km
23 Feb	Tarpley 20 SB	2:33:17	73.94	20mi
22 Feb	Cambridge parkrun	22:57	71.22	5km
8 Feb	Mile End Parkrun	22:29	72.70	5km
1 Feb	Bury St Edmunds Parkrun	23:12	70.46	5km
25 Jan	Bury St Edmunds Parkrun	22:20	73.19	5km
18 Jan	Bury St Edmunds Park Run	22:48	71.69	5km
4 Jan	Harrow Lodge Parkrun	23:58	68.20	5km
1 Jan	Harrow Lodge Parkrun	23:38	69.16	5km
2013		Result	WAVA	Distance
28 Dec	Harrow Lodge parkrun	23:27	69.70	5km
25 Dec	Bury St Edmunds Parkrun	23:17	70.20	5km
21 Dec	Highbury Fields parkrun	22:21	73.13	5km
14 Dec	Bushy parkrun	22:26	72.86	5km
30 Nov	Crane Park Parkrun	21:58	74.41	5km
16 Nov	Harrow Lodge parkrun	23:13	70.40	5km
9 Nov	Bury St Edmunds Parkrun	22:45	71.85	5km
5 Oct	Beckton parkrun	22:00	74.30	5km
21 Sep	Bury St Edmunds Parkrun	21:56	73.73	5km
5 Sep	Dagenham 88 Runners Magic Mile PB	6:28	75.14	1mi
31 Aug	Harrow Lodge parkrun	22:06	73.18	5km
17 Aug	Bury St. Edmunds parkrun	22:01	73.45	5km
11 Aug	Havering 90 Joggers Aquathlon	6:44 / 23:33	0.00	400metres/5km
3 Aug	Beckton parkrun	22:02	73.40	5km
24 Jul	CSSC Capital Challenge 10k Run	45:45	73.18	10km
21 Jul	Olympic Park Anniversary Run	36:03	73.83	5mi
3 Jul	Elvis - Ilford Hilly 5	36:40	72.58	5mi
30 Jun	Horndon-on-the-hill 10k SB	44:50	74.68	10km
26 Jun	LBH Bridges Relay PB	15:50	74.47	2.3mi
22 Jun	Harrow Lodge parkrun	21:52	73.96	5km
11 Jun	Havering 90 Joggers Midweek 5k	22:33	71.72	5km
1 Jun	Harrow Lodge parkrun	22:55	70.57	5km
25 May	Harrow Lodge parkrun	22:26	72.09	5km
19 May	Great Baddow 10 SB	1:13:10	74.92	10mi
21 Apr	London Marathon SB	3:20:24	74.95	26.2mi
7 Apr	Skyline 120 Braintree 5 SB	34:52	76.33	5mi
30 Mar	Barking Parkrun SB	21:24	75.57	5km
23 Mar	Harrow Lodge parkrun	23:32	68.72	5km
16 Mar	Bushy park parkrun	22:22	72.30	5km
9 Mar	Harrow Lodge parkrun	23:13	69.66	5km
3 Mar	Silverstone Half Marathon SB	1:36:14	75.25	13.1mi
23 Feb	Harrow Lodge parkrun	22:31	71.82	5km
10 Feb	Great Bentley Half Marathon	1:36:37	74.96	13.1mi
9 Feb	Harrow Lodge parkrun	23:17	69.46	5km
2 Feb	Harrow Lodge parkrun	23:59	67.43	5km
19 Jan	Harrow Lodge parkrun	23:45	68.09	5km
12 Jan	Harrow Lodge parkrun #1	24:18	66.55	5km
2012		Result	WAVA	Distance
28 Oct	Poppy Run, Millwall Park PB	18:41	74.44	4.3km
20 May	Great Baddow 10 PB	1:10:06	77.32	10mi
22 Apr	London Marathon SB	3:14:35	76.29	26.2mi
1 Apr	Skyline 120 Braintree 5 PB	34:07	77.16	5mi
11 Mar	Silverstone Half Marathon PB	1:33:28	76.61	13.1mi
4 Mar	Essex 20 (Incorporating Essex champs) PB	2:29:31	74.04	20mi
26 Feb	Roding Valley Half Marathon	1:37:41	73.31	13.1mi
25 Feb	English National XC Championships (Ladies) PB	37:10	70.42	8km
19 Feb	South Essex Cross Country Basildon	30:00	68.70	4mi
29 Jan	South Essex Cross Country Weald Park	32:56	62.58	4mi
2011		Result	WAVA	Distance
11 Dec	South Essex Cross Country Hadleigh	32:28	63.48	4mi
27 Nov	South Essex Cross Country Thorndon	35:01	58.85	4mi
16 Oct	Amsterdam Marathon PB	3:14:26	76.35	26.2mi
25 Sep	Valentines Park 5K Charity Run	20:59	76.29	5km
11 Sep	Dagenham 88 Runners 5 mileish	37:54	68.76	5mi
29 Aug	Barking Park 5k PB	20:45	76.41	5km
25 Aug	London Business Houses 5 Mile Road Race SB	34:22	75.83	5mi
20 Aug	London Pride Run 10k PB	42:37	76.87	10km
14 Aug	havering 90 aquathon	6:39 / 23:06	0.00	400metres/5km
20 Jul	Newman Hilly 5	35:58	72.46	5mi
10 Jul	Eton Manor 5km	20:59	75.56	5km
29 Jun	The Three Bridges Handicap Race PB	15:32	77.29	2.4mi
21 Jun	Havering 90 Joggers Midweek 5	35:27	73.51	5mi
5 Jun	BaD 5	35:00	74.46	5mi
17 Apr	London Marathon	3:25:25	71.48	26.2mi
30 Mar	Capital Challenge CSAA Championships	44:04	74.34	10km
6 Mar	Silverstone Half Marathon SB	1:33:57	75.43	13.1mi
27 Feb	Roding Valley Half Marathon	1:39:02	71.55	13.1mi
6 Feb	Great Bentley Half Marathon	1:37:49	72.44	13.1mi
2010		Result	WAVA	Distance
28 Nov	XXVII Firenze Marathon SB	3:21:05	73.02	26.2mi
6 Oct	Civil Service Road Relays PB	19:39	72.71	2.8mi
3 Oct	Manuden Fun Run	46:26	70.55	10km
19 Sep	Dagenham 88 Runners 5Mish off Road Race	36:43	70.30	5mi
12 Sep	Langham 10k	45:08	71.89	10km
5 Sep	Surrey Badger Half Marathon	1:41:12	69.33	13.1mi
30 Aug	Barking Park 5k SB	21:34	72.86	5km
29 Aug	Mersea Island Lions 10 Mile (Legit PB Entry) SB	1:13:00	72.75	10mi
19 Aug	5 Miles Business House Championships	36:59	69.80	5mi
12 Aug	Pearl Street Mile, Denver, Co (USA) SB	6:34	71.34	1mi
21 Jul	Ilford Hilly 5	37:33	68.74	5mi
17 Jul	Self Transcendence 10k	45:14	71.73	10km
11 Jul	Havering 90 Joggers Midweek 5 SB	36:14	71.24	5mi
30 Jun	LBH Bridges Relay 2.4 SB	16:08	73.52	2.4mi
12 Jun	Self Transcendence 10k SB	44:03	73.66	10km
25 Apr	London Marathon	3:34:42	67.69	26.2mi
19 Apr	Boston Marathon	3:24:38	71.02	26.2mi
30 Mar	Capital Challenge CSAA Championships	44:40	72.64	10km
21 Mar	Hastings Half Marathon	1:37:39	71.85	13.1mi
28 Feb	Roding Valley Half Marathon	1:38:42	71.08	13.1mi
26 Feb	Serpentine Last Friday of the Month 5k	22:20	70.35	5km
7 Feb	Great Bentley Half Marathon SB	1:34:59	73.87	13.1mi
31 Jan	City of London West Ham Park 5k (race 2)	21:54	71.75	5km
30 Jan	South of England XC Championship - Parliament Hill (Womens) SB	41:37	61.67	8km
2009		Result	WAVA	Distance
6 Dec	Leukaemia Care Dagenham Santathon SB	22:05	71.15	5km
29 Nov	XXVI Firenze Marathon SB	3:32:02	68.54	26.2mi
15 Nov	Gosport Half Marathon	1:40:58	69.49	13.1mi
18 Oct	Jill Oliver 10K SB	46:49	69.30	10km
11 Oct	Great Eastern Run SB	1:40:30	69.81	13.1mi
31 Aug	Barking Park 5k	23:24	66.59	5km
15 Aug	London Pride Run 10k	47:35	67.58	10km
26 Jul	Harlow 10 SB	1:19:32	66.16	10mi
4 Jul	Apple Days 5k (Torrey, Utah)	24:37	63.30	5km
7 Jun	BaD 5 Mile Run SB	38:40	66.18	5mi
13 May	CSSC Capital Challenge	48:38	66.12	10km
10 May	Bluebell 5	38:56	65.72	5mi
3 May	Sister Act - The Nuns Run PB	36:30	54.97	4mi
26 Apr	London Marathon	3:35:55	66.68	26.2mi
19 Apr	Newham Classic 10K	47:23	67.86	10km
8 Feb	Great Bentley Half Marathon	1:44:36	66.47	13.1mi
2008		Result	WAVA	Distance
7 Dec	Leukaemia CARE Christmas 5K Fun Run - Dagenham SB	22:30	69.26	5km
2 Nov	ING New York City Marathon	3:34:21	67.17	26.2mi
19 Oct	langdon 5 SB	34:57	73.22	5mi
25 Aug	Barking Park 5KM	22:38	68.32	5km
16 Aug	London Pride Run SB	47:15	67.49	10km
15 Jul	Havering Midweek 5 Miles	38:42	65.59	5mi
1 Jun	Barking and Dagenham (BAD) 5	36:52	68.85	5mi
11 May	Bluebell 5	39:03	65.00	5mi
20 Apr	Nicola's 5	36:07	70.28	5mi
13 Apr	London Marathon SB	3:32:03	67.30	26.2mi
30 Mar	Paddock Wood Half Marathon SB	1:37:44	70.54	13.1mi
24 Feb	Bury 20 SB	2:38:22	67.27	20mi
10 Feb	Sidcup 10 SB	1:14:30	70.04	10mi
27 Jan	Benfleet 15 PB	2:02:21	64.52	15mi
2007		Result	WAVA	Distance
11 Nov	Stebbing 10 SB	1:14:48	69.76	10mi
14 Oct	Lee Valley Athletics Centre 10K	47:10	67.61	10km
5 Aug	Harlow 10	1:20:34	64.25	10mi
21 Jul	Self Transcendence 10K - Battersea	46:58	67.38	10km
17 Jul	Havering Midweek 5 Miles	37:41	66.86	5mi
20 May	Great Baddow 10	1:15:16	68.78	10mi
29 Apr	Nicola's 5 SB	36:25	69.18	5mi
1 Apr	Sunflower 10K SB	45:40	69.30	10km
25 Feb	Roding Valley Half Marathon SB	1:43:23	66.16	13.1mi
2006		Result	WAVA	Distance
12 Nov	Stebbing 10 SB	1:16:01	68.10	10mi
1 Oct	Baxters Loch Ness Marathon SB	3:40:08	64.31	26.2mi
24 Sep	Tarpley 10	1:16:53	66.85	10mi
25 Jul	Havering Midweek 5 Miles SB	38:25	65.14	5mi
29 Jun	Bridges Relay - Westminster via Vauxhall Bridge	16:47	66.85	2.37mi
26 Feb	Muscular Dystrophy Bury 20 SB	2:44:41	63.73	20mi
2005		Result	WAVA	Distance
31 Oct	Dublin Marathon SB	3:54:45	59.87	26.2mi
15 May	Leg it for lifeboats 10k SB	47:48	65.33	10km
26 Mar	Victoria Park Open 5 SB	37:57	65.53	5mi
27 Feb	Muscular Dystrophy Bury 20 SB	2:47:19	62.32	20mi
2004		Result	WAVA	Distance
7 Nov	Rainforest Foundation 10K SB	47:37	65.59	10km
17 Oct	Cabbage Patch 10 SB	1:18:24	65.12	10mi
1992		Result	WAVA	Distance
12 Apr	London Marathon SB	3:53:09	58.08	26.2mi
1990		Result	WAVA	Distance
16 Sep	Great North Run SB	1:51:58	58.23	13.1mi
28 Jan	Canterbury SB	1:17:12	63.92	10mi
1989		Result	WAVA	Distance
23 Apr	London Marathon SB	4:12:20	53.67	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
2021	198	159	134	127	138	124	123	121	115	63	0	0	1302
2020	149	122	123	131	141	139	133	136	149	132	157	179	1691
2019	76	95	111	143	89	56	59	76	56	76	54	100	992
2018	172	179	60	6	75	38	100	50	27	68	73	101	950
2017	7	0	0	0	0	0	0	0	0	0	0	0	7
2017	129	107	118	139	21	84	126	123	142	119	108	164	1380
2016	112	102	79	22	89	83	116	169	115	152	129	136	1303
2015	0	0	0	0	0	0	0	4	0	0	0	0	4
2015	120	57	39	60	75	94	44	0	0	5	45	91	629
2014	0	0	0	0	0	0	0	1.4	0	0	0	0	1.4
2014	165	158	183	84	12	26	85	118	65	92	79	113	1179
2013	128	161	205	103	121	150	89	136	16	41	92	121	1362
2012	184	163	176	126	58	15	37	39	47	54	64	74	1037
2011	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2011	59	147	170	102	138	112	130	165	160	96	116	104	1499
2010	156	166	96	124	97	91	93	104	144	181	154	83	1490
2009	0	0	0	0	116	89	10	111	106	155	150	74	811

Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25	Sun 26th Sep Sep 26	Mon 27th Sep Sep 27	Tue 28th Sep Sep 28
3.3mi, 28:54 Run - Recovery Run 1 x Chase A/C Easy recovery run Split Summary === 1) 3.25m - 28:54(8:54/m) 384cal 6.75/8.82mph Add a comment	-	-	-	7.1mi, 1:00:13 Run - Medium Long Run ECP, Harrow Lodge Park, ECP lane Easyish Sunday run after getting back from Northampton. Ran just as the sun was going down so it was a bit cooler. Included Harrow Lodge freedom parkrun (26.08). Not a bad pace. Split Summary === 1) 1.75m - 15:41(8:58/m) 204cal 6.69/8.59mph 2) 3.13m - 26:08(8:21/m) 371cal 7.18/8.51mph 3) 2.19m - 18:25(8:25/m) 258cal 7.13/9.69mph Add a comment	-	7.2mi, 1:00:55 Run - Progressive Rainham Roads loop Went out quite late with John. Got pacier as we went on. Rained in the last couple of miles - got soaked in the last few hundred metres! Split Summary === 1) 7.24m - 1:00:55(8:25/m) 859cal 7.14/10.78mph Add a comment
Wed 29th Sep Sep 29	Thu 30th Sep Sep 30	Fri 1st Oct Oct 1	Sat 2nd Oct Oct 2	Sun 3rd Oct Oct 3	Mon 4th Oct Oct 4	Tue 5th Oct Oct 5
-	3.3mi, 26:25 Run - Tempo 1 x Chase (clockwise) Started off easy but then ramped up the pace a bit - kept the run short as needed to get back to get a train to Northampton. Surprised by the pace. Split Summary === 1) 3.25m - 26:25(8:07/m) 388cal 7.39/10.5mph Add a comment	3.3mi, 27:25 Run - Easy Northampton- Moulton loop Run with Ray ahead of going to the Alternative weekend in Skegness. Pushed it a little - found it a bit easier than previously. Split Summary === 1) 3.26m - 27:25(8:25/m) 383cal 7.12/9.42mph Add a comment	-	6.3mi, 55:04 Run - Easy Butlins Ingoldmells to Chapel St Leonards & back Quite a nice day - windy on the way back. Run along the promenade to Chapel St Leonards & back with Ray - quite a lot of sand on the walkway which made it harder work. Felt longer on the way back. Good to get out. Split Summary === 1) 3.12m - 26:38(8:33/m) 371cal 7.02/8.74mph 2) 3.21m - 28:26(8:52/m) 377cal 6.77/9.2mph Add a comment	4.1mi, 36:02 Run - Easy Northampton - loop round by Morrisons & Abington Park & up hill by school Easy run with Ray. Undulating. Went out as the kids were coming out of school which wasn't good timing! Split Summary === 1) 4.13m - 36:02(8:43/m) 486cal 6.88/8.74mph Add a comment	5.6mi, 46:57 Run - Tempo Crow Lane loop Pacey run with John after getting back from Northampton. Felt quite tired early on and didn't realise the pace we were going - had to slow down a bit. Split Summary === 1) 5.61m - 46:57(8:22/m) 673cal 7.17/11.63mph Add a comment
Wed 6th Oct Oct 6	Thu 7th Oct Oct 7	Fri 8th Oct Oct 8	Sat 9th Oct Oct 9	Sun 10th Oct Oct 10	Mon 11th Oct Oct 11	Tue 12th Oct Oct 12
3.2mi, 27:25 Run - Easy 1 x Chase (A/C) Easy paced run around the block Split Summary === 1) 3.11m - 26:32(8:31/m) 370cal 7.04/9.69mph 2) 0.1m - 52(8:52/m) 10cal 6.76/7.44mph Add a comment	3.2mi, 26:58 Run - Easy Post collection lunchtime run to Boxoll Rd & back Split Summary === 1) 3.19m - 26:58(8:28/m) 370cal 7.09/8.91mph Add a comment	5mi, 42:22 Run - Easy Home to Romford Station via Dagenham Rd & Oldchurch Rd To collect train tickets Split Summary === 1) 5.03m - 42:22(8:25/m) 595cal 7.13/12.86mph Add a comment 0.5mi, 4:15 Run - Easy Dentist to home Split Summary === 1) 0.51m - 4:15(8:22/m) 60cal 7.18/9.47mph Add a comment 0.5mi, 4:17 Run - Easy Home to dentist, Oxlow Lane Split Summary === 1) 0.51m - 4:17(8:20/m) 54cal 7.2/8.8mph Add a comment	3.1mi, 24:17 Run - parkrun Ipswich parkrun, Chantry Park Grass, trail, undulating course. Nice park. Warm, after foggy start. Grass wet. Last mile was horrible - little steep uphill and was hanging on for dear life! Felt quite sick. Enjoyable but hard work. People were nice & friendly. 48/256 5/90 2FV55/11 Split Summary === 1) 3.07m - 24:17(7:55/m) 362cal 7.57/9.6mph Add a comment 0.4mi, 5:04 Run - Warm Up Chantry Park, Ipswich Warm up ahead of parkrun Split Summary === 1) 0.43m - 5:04(11:53/m) 42cal 5.05/6.99mph Add a comment	2.6mi, 23:05 Run - Easy Beam Parklands, Beam Valley CP, ECP Second part of Sunday run. Found it tough. Felt dizzy when I stopped. Split Summary === 1) 2.6m - 23:05(8:52/m) 308cal 6.77/8.71mph Add a comment 3.1mi, 27:42 Run - Easy Sunday Run - part 1. ECP, Beam Valley CP, Beam Parklands Went out late & didn't feel good at all. Have a cold and struggled to breathe etc. Had to stop after 5k and walk for a bit. Split Summary === 1) 3.12m - 27:42(8:52/m) 371cal 6.77/9.89mph Add a comment	-	5.5mi, 47:56 Run - Easy Crow Lane loop Ran with John. Suffering with a cold, continuous coughing. Didn't feel so good and difficult to keep up - found it quite hard. Needed to get out to clear my head though after work. Raining so got wet! Split Summary === 1) 5.46m - 47:56(8:47/m) 647cal 6.83/8.88mph Add a comment
Wed 13th Oct Oct 13	Thu 14th Oct Oct 14	Fri 15th Oct Oct 15	Sat 16th Oct Oct 16	Sun 17th Oct Oct 17	Mon 18th Oct Oct 18	Tue 19th Oct Oct 19
-	-	-	1.8mi, 16:10 Run - Easy Harrow Lodge parkrun to home - post parkrun Split Summary === 1) 1.78m - 16:10(9:06/m) 207cal 6.59/8.14mph Add a comment 3.1mi, 29:05 Run - parkrun Harrow Lodge parkrun A bit chillier than it has been lately. Didn't feel like going at all today - would like to have gone to a new parkrun but didn't wake up in time. Ended up going over to Harrow Lodge and really glad I did. Bumped into Peter Slamon who is running Chelmsford marathon tomorrow so he just wanted to jog round - so we ran together, chatting which was really nice. Enjoyed it. 64/146 10/46 2 VW55/10 Split Summary === 1) 3.12m - 29:05(9:19/m) 367cal 6.44/8.01mph Add a comment 1.7mi, 14:20 Run - Warm Up Home to Harrow Lodge parkrun A bit chilly this morning Split Summary === 1) 1.67m - 14:20(8:34/m) 195cal 7/8.82mph Add a comment	10mi, 1:19:28 Run - Race Race - Cabbage Patch 10 I guess this was the first time back in proper race mode for a long while (excluding the awful 10k in Suffolk in the summer). The conditions were ideal for running - cool, slightly overcast. The course was nice with some sections along the Thames. One muddy bit. One horrible steep short climb in mile 8 from the riverside path up onto Richmond Bridge. Probably started off too fast at 7:30 mile pace and then couldn't maintain it. Was finding it tough going in the second half of the race. Was constantly being overtaken right from the start. The marshals were great. It was my slowest time for the course which was disappointing but I am getting older, and my training has been pretty abysmal recently - so it was fair reflection of where I am at the moment. I'm just glad I got under 1:20:00!!!! Overall, although I found it tough I did enjoy it and would like to do it again. 432/341 89/573 10 FV55-64/94 Split Summary === 1) 5.03m - 39:12(7:47/m) 597cal 7.7/11.3mph 2) 4.98m - 40:16(8:05/m) 592cal 7.42/9.35mph Add a comment	-	-