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CT
F55 Greater London

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STATUS Ticking along

Dagenham 88 Runners, Defra AC

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Recent Training
29th Nov	General	8mi	1:05:58
27th Nov	Long Run	10.5mi	1:30:37
26th Nov	Hill Work	4.6mi	41:38
26th Nov	parkrun	3.1mi	23:31
26th Nov	Warm Up	1.7mi	14:59

Planned Races
Brentwood Half Marathon	12th Mar

12 Month Benchmarks	Run
Mile	7:01
5k	22:20
5mi	37:26
10k	46:53
10mi	1:15:41
Half	1:46:46
20mi	2:44:44

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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	2022
1mi	3	6:28 6:28/mi	76.65										6:34 71.34			6:28 75.14		6:30 76.65
2.3mi	1	15:50 6:53/mi	74.47													15:50 74.47
2.4mi	2	15:32 6:28/mi	77.29										16:08 73.52	15:32 77.29
4.3km	1	18:41 7:00/mi	74.44												18:41 74.44
2.8mi	1	19:39 7:01/mi	72.71										19:39 72.71
5km	318	20:45 6:41/mi	80.55								22:30 69.26	22:05 71.15	21:34 72.86	20:45 76.41		21:24 75.57	21:10 78.06	22:05 74.82	21:08 79.92	21:24 79.08	21:49 78.29	21:48 79.24	23:07 75.59	22:48 77.53	22:18 80.55
4mi	5	36:30 9:08/mi	54.97									36:30 54.97
8km	3	37:10 7:29/mi	70.42										41:37 61.67		37:10 70.42
5mi	28	34:07 6:49/mi	80.20					37:57 65.53	38:25 65.14	36:25 69.18	34:57 73.22	38:40 66.18	36:14 71.24	34:22 75.83	34:07 77.16	34:52 76.33	35:12 76.47		36:57 74.55	35:15 79.07	35:10 80.20
5.8mi	1	3:07:37 32:21/mi	16.85														3:07:37 16.85
10km	36	42:37 6:52/mi	79.73				47:37 65.59	47:48 65.33		45:40 69.30	47:15 67.49	46:49 69.30	44:03 73.66	42:37 76.87		44:50 74.68	43:59 77.01	45:51 74.75	51:30 67.35	45:30 77.91	47:28 74.87	45:47 79.58		51:18 71.93	46:53 79.73
10mi	22	1:10:06 7:01/mi	80.83		1:17:12 63.92		1:18:24 65.12		1:16:01 68.10	1:14:48 69.76	1:14:30 70.04	1:19:32 66.16	1:13:00 72.75		1:10:06 77.32	1:13:10 74.92			1:15:16 76.39	1:21:48 71.16	1:13:48 78.87	1:15:10 78.41		1:19:25 77.12	1:15:46 80.83
13.1mi	25	1:33:28 7:08/mi	78.69		1:51:58 58.23					1:43:23 66.16	1:37:44 70.54	1:40:30 69.81	1:34:59 73.87	1:33:57 75.43	1:33:28 76.61	1:36:14 75.25	1:35:43 76.55		1:39:20 75.55	1:36:32 78.69		1:42:57 75.64			1:43:57 77.84
15mi	2	2:02:21 8:09/mi	68.35								2:02:21 64.52											2:10:27 68.35
20mi	10	2:29:31 7:29/mi	76.13					2:47:19 62.32	2:44:41 63.73		2:38:22 67.27				2:29:31 74.04		2:33:17 73.94			2:37:09 74.83		2:45:56 72.68	2:45:38 73.75		2:44:44 76.13
26.2mi	18	3:14:26 7:25/mi	76.35	4:12:20 53.67		3:53:09 58.08		3:54:45 59.87	3:40:08 64.31		3:32:03 67.30	3:32:02 68.54	3:21:05 73.02	3:14:26 76.35	3:14:35 76.29	3:20:24 74.95	3:23:46 74.62		3:39:15 71.11			3:46:04 71.69

Date	Planned Races			Distance
12 Mar	Brentwood Half Marathon Confirmed			13.1mi
2022		Result	WAVA	Distance
19 Nov	Bury St Edmunds parkrun	23:22	77.45	5km
12 Nov	Bury St Edmunds parkrun	23:25	77.28	5km
5 Nov	Southwark parkrun	22:28	80.55	5km
29 Oct	Harrow Lodge parkrun	23:14	77.89	5km
22 Oct	Brockwell parkrun, Herne Hill	23:24	77.34	5km
16 Oct	Cabbage Patch 10	1:17:34	80.00	10mi
15 Oct	Harrow Lodge parkrun	23:40	76.46	5km
8 Oct	Bury St Edmunds parkrun	22:58	78.79	5km
24 Sep	Linford Wood parkrun	23:03	77.59	5km
18 Sep	Felixstowe Coastal 10 Miles	1:17:10	79.37	10mi
17 Sep	Felixstowe parkrun	22:26	79.72	5km
10 Sep	Brockwell parkrun, Herne Hill	24:38	72.60	5km
3 Sep	Harrow Lodge parkrun	23:36	75.78	5km
27 Aug	Mile End parkrun	23:01	77.70	5km
20 Aug	Harrow Lodge parkrun	23:12	77.09	5km
13 Aug	Hackney Marshes parkrun	22:52	78.21	5km
6 Aug	Fleetwood Promenade parkrun	22:54	78.10	5km
30 Jul	Mildenhall Hub parkrun	22:44	78.67	5km
23 Jul	Clapham Common parkrun	23:44	75.35	5km
9 Jul	Tooting Common parkrun	23:14	76.97	5km
2 Jul	Beckenham Place parkrun	23:53	74.88	5km
25 Jun	Charlton parkrun	22:32	79.37	5km
18 Jun	Chilton Fields parkrun	23:26	76.32	5km
11 Jun	Victoria Dock parkrun	22:40	78.90	5km
4 Jun	Harrow Lodge parkrun	22:58	77.87	5km
28 May	Bury St Edmunds parkrun SB	22:18	80.20	5km
22 May	Stephen Williams 10k Road Race	46:56	79.64	10km
21 May	Southwark parkrun	22:22	79.96	5km
18 May	Civil Service Athletics Association (CSAA) 10K Championship SB	46:53	79.73	10km
14 May	Harrow Lodge parkrun	22:54	78.10	5km
7 May	Harrow Lodge parkrun	22:35	79.19	5km
2 May	WRC May Day 10 SB	1:15:46	80.83	10mi
23 Apr	Harrow Lodge parkrun	23:14	76.97	5km
16 Apr	Harrow Lodge parkrun	22:57	77.93	5km
9 Apr	Walthamstow parkrun	23:27	76.26	5km
2 Apr	Harrow Lodge parkrun	23:24	76.43	5km
26 Mar	Harrow Lodge parkrun	23:19	76.70	5km
20 Mar	Brentwood Half Marathon	1:44:25	77.49	13.1mi
19 Mar	Reading parkrun	23:09	77.25	5km
12 Mar	Northampton parkrun	22:50	78.32	5km
6 Mar	Chelmsford Half Marathon SB	1:43:57	77.84	13.1mi
5 Mar	Chelmsford Central parkrun	24:36	72.70	5km
27 Feb	Tarpley 20 SB	2:44:44	76.13	20mi
5 Feb	Bury St Edmunds parkrun	24:05	74.26	5km
29 Jan	Harrow Lodge parkrun	24:13	73.85	5km
15 Jan	Harrow Lodge parkrun	24:43	72.36	5km
8 Jan	Harrow Lodge parkrun	25:14	70.87	5km
2021		Result	WAVA	Distance
18 Dec	Harrow Lodge parkrun	24:18	73.60	5km
11 Dec	Burnley parkrun	24:00	74.52	5km
4 Dec	Harrow Lodge parkrun	24:35	72.75	5km
20 Nov	Bury St Edmunds parkrun	24:03	74.36	5km
13 Nov	Northampton parkrun	23:04	77.53	5km
30 Oct	Mile End parkrun	24:20	73.50	5km
17 Oct	Cabbage Patch 10 SB	1:19:25	77.12	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	Loch Neaton parkrun, Watton	24:17	71.96	5km
1 Jan	Thetford parkrun	24:00	72.81	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	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	Raphael parkrun	23:11	74.51	5km
1 Jan	Harrow Lodge parkrun	23:55	72.23	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	Harrow Lodge parkrun	23:15	74.30	5km
13 Oct	Bury St Edmunds parkrun	23:44	72.79	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
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	Bexley parkrun	24:02	71.07	5km
1 Jan	Greenwich parkrun	23:13	73.57	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	Bury St Edmunds parkrun	21:55	76.22	5km
27 Aug	Mildenhall Aquathlon	10:56 / 51:27	0.00	600metres/10km
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
2022	174	122	132	174	142	161	108	93	119	128	182	0	1536
2021	198	159	134	127	138	124	129	121	115	102	114	91	1553
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 2nd Nov Nov 2	Thu 3rd Nov Nov 3	Fri 4th Nov Nov 4	Sat 5th Nov Nov 5	Sun 6th Nov Nov 6	Mon 7th Nov Nov 7	Tue 8th Nov Nov 8
6.2mi, 54:08 Run - Easy Dagenham Rd, Oldchurch Rd, Waterloo Rd, Mawney Rd, Pretoria Rd, Jubilee Ave, Cottleigh Rd, Nursery Walk, Dagenham Rd Ran with John to Graham's and back. Heavy rain so got soaked again. Split Summary === 1) 6.22m - 54:08(8:42/m) 713cal 6.89/9.72mph Add a comment	9.1mi, 1:16:00 Run - Medium Long Run Rainham Rd S, Rainham Rd, South End Rd, Abbs Cross Ln, Hornchurch Rd, RGR, Rainham Rd N Easy long mid-week run. Its been a long time since I've run this far in an evening. Took it easy and quite enjoyed it in a way though it was chilly and pretty dark in places. Felt comfortable so I was surprised that it was quite pacey. Split Summary === 1) 9.05m - 1:16:00(8:24/m) 1074cal 7.15/9.09mph Add a comment	-	5.4mi, 46:59 Run - General Central park, ECP (hills) & lakes Second run of the day to complete what was on my training programme. 10 mins easy; 2 & half mins threshold; 8 x 30 secs hills; easy Muddy after rain. Slipped a couple of times. Split Summary === 1) 1.12m - 10:01(8:59/m) 131cal 6.68/8.12mph 2) 0.31m - 2:35(8:15/m) 36cal 7.28/8.12mph 3) 0.08m - 56(11:22/m) 10cal 5.28/7.55mph 4) 0.08m - 40(8:24/m) 8cal 7.14/8.03mph 5) 0.1m - 51(8:50/m) 12cal 6.79/7.84mph 6) 0.08m - 40(8:00/m) 9cal 7.49/8.33mph 7) 0.1m - 53(8:44/m) 12cal 6.86/7.81mph 8) 0.08m - 38(8:10/m) 9cal 7.35/8.07mph 9) 0.1m - 52(8:37/m) 12cal 6.96/7.96mph 10) 0.09m - 42(8:05/m) 9cal 7.42/7.95mph 11) 0.09m - 49(8:36/m) 11cal 6.98/7.49mph 12) 0.08m - 39(8:06/m) 8cal 7.4/8.68mph 13) 0.1m - 51(8:35/m) 12cal 6.99/8.41mph 14) 0.09m - 41(7:54/m) 9cal 7.59/8.25mph 15) 0.09m - 47(8:33/m) 11cal 7.02/7.72mph 16) 0m - 0(5:09/m) 11.61/5.74mph 17) 0.08m - 38(7:59/m) 9cal 7.51/9.1mph 18) 0.1m - 54(8:52/m) 13cal 6.76/8.12mph 19) 0.08m - 41(8:01/m) 9cal 7.48/7.88mph 20) 2.54m - 22:11(8:43/m) 301cal 6.88/8.43mph Add a comment 3mi, 22:28 Run - parkrun Southwark parkrun Light rain and chilly. Tried to push the whole way. Had a battle with another woman pretty much throughout but not surprisingly she overtook me in the final section. Pleased with how it went as it pushed me on. 6 seconds slower than I was in May though. 7:26/7:38/7:26 Highest age grade of the day 82.79% Split Summary === 1) 3m - 22:28(7:30/m) 355cal 8/10.57mph Add a comment 0.4mi, 4:17 Run - Warm Up Southwark Park - Warm up Split Summary === 1) 0.43m - 4:17(9:57/m) 45cal 6.04/7.44mph Add a comment	11.2mi, 1:38:35 Run - Long Run Oxlow Lane, Beverley Rd, Wood Ln, Becontree Ave, Longbridge Rd, Parsloes Ave, Heathway, Whalebone Ln, Crow Ln, Rom Valley Way, RGR, Dagenham Rd Cold. After heavy rain all day. Had a busy day clearing up at home. Was only planning to do London Rd but convinced myself to do more once I was out. Tried a new route and wasn't sure where I was going. V dark in places. Just took it easy - was pleased with time & distance. Split Summary === 1) 11.23m - 1:38:35(8:47/m) 1311cal 6.84/9.58mph Add a comment	5.5mi, 49:20 Run - Easy Crow Lane loop Fairly mild, some drizzle. Easy run with John. Didn't want to do too much after long run last night. Split Summary === 1) 5.53m - 49:20(8:55/m) 646cal 6.72/8.26mph Add a comment	7.2mi, 1:00:35 Run - Intervals Rainham Roads loop - intervals 10 mins WU; 6 mins threshold + 3 mins recov; 5 x 2 mins 5k pace + 90 secs recov; 3 mins recov; 6 mins threshold; easy Had to take it a bit steady in places due to darkness & not wanting to fall. Split Summary === 1) 1.09m - 10:00(9:08/m) 125cal 6.57/9.29mph 2) 0.76m - 6:10(8:08/m) 90cal 7.38/9.76mph 3) 0.32m - 2:52(8:53/m) 38cal 6.76/9.5mph 4) 0.27m - 2:03(7:37/m) 32cal 7.87/9.66mph 5) 0.17m - 1:25(8:26/m) 20cal 7.11/8.47mph 6) 0.4m - 3:07(7:51/m) 47cal 7.64/8.5mph 7) 0.16m - 1:23(8:27/m) 19cal 7.1/7.98mph 8) 0.28m - 2:07(7:37/m) 33cal 7.88/9.94mph 9) 0.16m - 1:22(8:48/m) 17cal 6.82/9.38mph 10) 0.26m - 2:06(8:00/m) 31cal 7.5/8.24mph 11) 0.27m - 2:24(8:53/m) 31cal 6.76/7.62mph 12) 0.28m - 2:05(7:30/m) 33cal 8/9.06mph 13) 0.35m - 2:57(8:27/m) 42cal 7.11/8.52mph 14) 0.77m - 6:15(8:04/m) 92cal 7.43/8.77mph 15) 1.66m - 14:18(8:37/m) 196cal 6.96/7.95mph Add a comment 2.8mi, 23:57 Run - Easy To dentist & then to post collection office. Sunny when I left home but poured after I left te dentist. Got wet through yet again. Split Summary === 1) 2.82m - 23:57(8:29/m) 330cal 7.08/9.93mph Add a comment
Wed 9th Nov Nov 9	Thu 10th Nov Nov 10	Fri 11th Nov Nov 11	Sat 12th Nov Nov 12	Sun 13th Nov Nov 13	Mon 14th Nov Nov 14	Tue 15th Nov Nov 15
5.5mi, 48:13 Run - Easy London Rd-Nursey Walk loop Chilly evening. Easy run after a day in the office. Split Summary === 1) 5.45m - 48:13(8:51/m) 637cal 6.78/8.89mph Add a comment	8.6mi, 1:11:42 Run - Intervals Rom Valley Way, South St, Upr Rainham Rd, Rainham Rd, Rainham Rd S&N Mild. Managed to get myself out earlier tonight which was good. Bertie intervals. 5 mins WU; 3 mins (8.04) + 90 secs; 6 mins (7:58) + 3 mins; 4 x 3 mins + 90 secs (7:59/7:43/7:29/7:44); 3 x 2 mins + 90 secs (7:36/8:19/7:41). Second interval session of the week. Not ideal with road crossings but quite pleased with how it went. Split Summary === 1) 0.66m - 6:01(9:07/m) 77cal 6.58/7.27mph 2) 0.39m - 3:09(8:04/m) 46cal 7.44/8.17mph 3) 0.16m - 1:23(8:46/m) 18cal 6.85/7.79mph 4) 0.76m - 6:01(7:58/m) 89cal 7.53/9.26mph 5) 0.32m - 3:01(9:27/m) 37cal 6.35/8.76mph 6) 0.38m - 3:01(7:59/m) 44cal 7.51/8.7mph 7) 0.28m - 2:24(8:27/m) 33cal 7.11/8.37mph 8) 0.4m - 3:07(7:43/m) 45cal 7.78/8.54mph 9) 0.16m - 1:25(8:43/m) 18cal 6.88/7.56mph 10) 0.41m - 3:06(7:29/m) 49cal 8.01/8.79mph 11) 0.16m - 1:22(8:46/m) 18cal 6.84/7.4mph 12) 0.4m - 3:07(7:44/m) 47cal 7.75/9.07mph 13) 0.13m - 1:06(8:22/m) 16cal 7.17/8.84mph 14) 0.27m - 2:02(7:36/m) 31cal 7.89/8.72mph 15) 0.14m - 1:15(8:42/m) 17cal 6.9/8.36mph 16) 0.28m - 2:05(7:28/m) 32cal 8.03/8.74mph 17) 0.06m - 29(8:39/m) 7cal 6.94/8.51mph 18) 0.03m - 22(10:56/m) 3cal 5.49/7.27mph 19) 0.28m - 2:07(7:30/m) 33cal 8.01/8.7mph 20) 0.18m - 1:28(8:12/m) 21cal 7.32/8.45mph 21) 0.21m - 1:35(7:36/m) 25cal 7.9/8.36mph 22) 0.17m - 1:30(8:36/m) 21cal 6.97/8.18mph 23) 0.19m - 1:33(8:19/m) 22cal 7.21/8.44mph 24) 0.15m - 1:21(8:47/m) 16cal 6.84/8.8mph 25) 0.21m - 1:35(7:41/m) 24cal 7.81/8.43mph 26) 1.85m - 16:06(8:43/m) 219cal 6.89/8.16mph Add a comment	2.4mi, 21:02 Run - Easy Romford to home after having covid jab - felt a bit odd & had to stop & walk for a bit. Split Summary === 1) 2.36m - 21:02(8:55/m) 271cal 6.73/23.43mph Add a comment 2.4mi, 20:35 Run - Easy Home to Romford Liberty Centre Run to get covid jab in Romford Mild Split Summary === 1) 2.42m - 20:35(8:30/m) 281cal 7.06/9.07mph Add a comment	2.1mi, 19:18 Run - Easy BSE - Nowton park Easy run around the perimeter of the park, through the woods. Split Summary === 1) 2.1m - 19:18(9:11/m) 249cal 6.53/8.51mph Add a comment 3.1mi, 23:25 Run - parkrun Bury St Edmunds parkrun Chilly morning. Less muddy than I was expecting. Felt really achy - possibly due to covid booster yesterday. 50/251 4/96 1FV55/14 Split Summary === 1) 3.06m - 23:25(7:39/m) 363cal 7.84/10mph Add a comment 0.1mi, 27 Run - Warm Up Nowton Park - part of warm up after Garmin came on Split Summary === 1) 0.05m - 27(9:43/m) 3cal 6.17/7.04mph Add a comment 0.2mi, 3:02 Run - Warm Up Nowton Park - part of warm up after Garmin came on Split Summary === 1) 0.18m - 3:02(16:50/m) 19cal 3.56/8.31mph Add a comment	7.5mi, 1:04:55 Run - Easy Rainham Roads loop with John Cold, a bit foggy. Easy run with John after weekend in BSE. Split Summary === 1) 7.52m - 1:04:55(8:38/m) 884cal 6.95/9.06mph Add a comment	-	7mi, 58:50 Run - Intervals To Romford station to collect train tickets + Chase loop - Intervals 5 mins WU; 8 x 400m/2 mins + 90 secs (8:13/7:58/8:00/7:57/7:30/8:09/8:23/7:57); + 5 mins recovery. 3k (2 miles)/16 mins threshold (7:57). Didn’t feel like going out but pleased to have got it done. Split Summary === 1) 0.57m - 5:09(9:06/m) 65cal 6.59/7.82mph 2) 0.25m - 2:01(8:13/m) 28cal 7.3/8.18mph 3) 0.15m - 1:20(9:07/m) 17cal 6.58/7.51mph 4) 0.26m - 2:05(7:58/m) 31cal 7.53/8.07mph 5) 0.22m - 1:53(8:31/m) 24cal 7.04/8.42mph 6) 0.26m - 2:06(8:00/m) 31cal 7.5/8.49mph 7) 0.15m - 1:26(9:15/m) 20cal 6.48/8.8mph 8) 0.27m - 2:07(7:57/m) 26cal 7.54/8.8mph 9) 0.19m - 1:52(9:57/m) 19cal 6.03/7.88mph 10) 0.28m - 2:08(7:30/m) 32cal 8/9.31mph 11) 0.16m - 1:24(8:37/m) 19cal 6.97/7.56mph 12) 0.26m - 2:08(8:09/m) 31cal 7.36/8.42mph 13) 0.14m - 1:22(9:25/m) 18cal 6.37/8.07mph 14) 0.26m - 2:10(8:23/m) 27cal 7.16/9.24mph 15) 0.15m - 1:20(8:44/m) 17cal 6.87/8.64mph 16) 0.29m - 2:15(7:45/m) 35cal 7.75/9.23mph 17) 0.01m - 7(8:01/m) 1cal 7.48/7.6mph 18) 0.53m - 4:37(8:37/m) 60cal 6.96/7.66mph 19) 2.02m - 16:05(7:57/m) 240cal 7.55/8.99mph 20) 0.6m - 5:16(8:43/m) 72cal 6.88/8.38mph Add a comment
Wed 16th Nov Nov 16	Thu 17th Nov Nov 17	Fri 18th Nov Nov 18	Sat 19th Nov Nov 19	Sun 20th Nov Nov 20	Mon 21st Nov Nov 21	Tue 22nd Nov Nov 22
5.6mi, 48:28 Run - Easy Crow Lane loop with John Cold & windy. Pouring rain towards the end - quite unpleasant. Easyish run but speeded up when it started to rain. Split Summary === 1) 5.56m - 48:28(8:43/m) 653cal 6.88/9.06mph Add a comment	7.1mi, 58:31 Run - Intervals Reverse Crow Lane loop Bertie interval session Cold and windy. Feeling a big groggy with start of a cold. 2 x 90 secs (8.25/7.59) + 90 secs 5 mins (8.07)m + 2 mins 2 x 3 mins (7.39/7.46) + 90 secs 5 mins (7.42) + 2 mins 4 x 2 mins (7.45/7.58/7.42/7.51) + 90 secs 2 x 90 secs (7.30/8.04) + 90 secs Split Summary === 1) 0.55m - 5:03(9:16/m) 66cal 6.47/9.44mph 2) 0.19m - 1:36(8:25/m) 22cal 7.14/7.65mph 3) 0.15m - 1:21(8:49/m) 18cal 6.81/7.72mph 4) 0.21m - 1:39(7:59/m) 24cal 7.52/8.41mph 5) 0.15m - 1:21(9:01/m) 17cal 6.65/8.15mph 6) 0.63m - 5:07(8:07/m) 76cal 7.39/9.28mph 7) 0.22m - 1:54(8:48/m) 26cal 6.82/8.33mph 8) 0.41m - 3:10(7:39/m) 49cal 7.84/8.94mph 9) 0.16m - 1:21(8:18/m) 19cal 7.23/8.06mph 10) 0.4m - 3:06(7:46/m) 47cal 7.73/8.51mph 11) 0.17m - 1:26(8:26/m) 20cal 7.12/8.23mph 12) 0.66m - 5:07(7:42/m) 79cal 7.8/9.17mph 13) 0.21m - 1:50(8:35/m) 25cal 6.99/8mph 14) 0.27m - 2:05(7:45/m) 32cal 7.74/9.53mph 15) 0.09m - 52(9:38/m) 10cal 6.23/7.69mph 16) 0.27m - 2:09(7:58/m) 31cal 7.53/8.35mph 17) 0.16m - 1:24(8:49/m) 19cal 6.8/7.81mph 18) 0.27m - 2:03(7:42/m) 31cal 7.8/9.46mph 19) 0.16m - 1:27(8:54/m) 19cal 6.74/8.11mph 20) 0.26m - 2:05(7:51/m) 30cal 7.64/8.78mph 21) 0.15m - 1:25(9:12/m) 18cal 6.52/7.72mph 22) 0.21m - 1:35(7:30/m) 24cal 8.01/9.23mph 23) 0.16m - 1:26(8:45/m) 19cal 6.86/8.09mph 24) 0.2m - 1:37(8:04/m) 24cal 7.44/8.87mph 25) 0.72m - 6:19(8:44/m) 85cal 6.87/8.01mph 26) 0m - 2(44:12/m) 1.36/0mph Add a comment	-	1.5mi, 13:22 Run - Easy BSE Nowton Park, Southgate St, St Botolph's Ln, Raingate St Post parkrun easy run back to the hotel. Split Summary === 1) 1.53m - 13:22(8:46/m) 179cal 6.85/8.56mph Add a comment 3.1mi, 23:23 Run - parkrun Bury St Edmunds parkrun, Nowton Park A bit muddy. Had been raining until just before parkrun. I've got a cold so feeling a bit grog & achy. Was going to take it easy but then got into it & tried quite hard. On the second lap I managed to catch up with people who overtook me at the beginning. A bit disappointed with the time but it was a few seconds faster than last week. 28/185 4/63 2FV55/11 Split Summary === 1) 3.07m - 23:23(7:37/m) 367cal 7.87/9.95mph Add a comment 2mi, 19:48 Run - Easy BSE - Southgate St, Nowton Rd, Nowton Park Raining and chilly. Easy run to parkrun once my Garmin had kicked in. Plus a warm up run around in Nowton park. Split Summary === 1) 2.01m - 19:48(9:53/m) 231cal 6.08/9.92mph Add a comment	7mi, 1:00:10 Run - Easy Dagenham Rd, Central Park, Rainham Rd N, Whalebone Ln, Crow Lane Manual entry as run didn't download from Garmin. Run partially with John - mix up about meeting point so didn't meet until Whalebone Lane. Got faster when it started to rain. Second run of the day to make it up to 10 miles. Add a comment 3.1mi, 28:00 Run - Easy Oxlow Lane, Heathway, Reede Rd, Rainham Rd S - Maunual entry as didn't download from Garmin! Quite sunny. Chilly & windy in some directions. Easy run to Wilkos to buy some bulbs & run back with quite a heavy rucksack. Add a comment	3.3mi, 29:04 Run - Easy 1 x Chase (clockwise) Easy run around the block. Still suffering from a cold so no point in doing more. Split Summary === 1) 3.25m - 29:04(8:57/m) 381cal 6.71/8.09mph Add a comment	7.1mi, 56:54 Run - Intervals Crow Lane - Frizlands Lane loop Bertie interval session. Good to do it during the day when I could see properly & also it freed up the evening. Found it hard work though. Breathing a bit tough from having a cold. 5 mins WU; 2 x 2 mins + 90 secs (7:49/7:43); 4 mins + 90 secs (7:50); 6 mins + 2 mins (7:47); 4 mins + 90 secs (7:49); 3 x 2 mins + 90 secs (7:43/7:32/7:35); 4 x 90 secs + 90 secs (7:37/7:38/7:37/7:22); easy Split Summary === 1) 0.58m - 5:00(8:37/m) 66cal 6.96/8.47mph 2) 0.26m - 2:04(7:49/m) 31cal 7.67/8.69mph 3) 0.17m - 1:27(8:27/m) 20cal 7.1/8.51mph 4) 0.27m - 2:06(7:43/m) 32cal 7.78/8.61mph 5) 0.17m - 1:25(8:12/m) 20cal 7.31/8.21mph 6) 0.52m - 4:06(7:50/m) 62cal 7.66/8.93mph 7) 0.16m - 1:22(8:48/m) 19cal 6.82/8.45mph 8) 0.78m - 6:06(7:47/m) 93cal 7.7/9.55mph 9) 0.23m - 1:55(8:20/m) 27cal 7.2/7.94mph 10) 0.52m - 4:06(7:49/m) 62cal 7.68/8.58mph 11) 0.16m - 1:25(9:02/m) 19cal 6.64/8.77mph 12) 0.27m - 2:04(7:43/m) 31cal 7.78/8.3mph 13) 0.18m - 1:25(8:05/m) 21cal 7.42/8.47mph 14) 0.27m - 2:03(7:32/m) 32cal 7.96/8.8mph 15) 0.17m - 1:28(8:29/m) 20cal 7.07/7.93mph 16) 0.27m - 2:04(7:35/m) 32cal 7.91/9.1mph 17) 0.17m - 1:27(8:15/m) 20cal 7.27/8.24mph 18) 0.2m - 1:33(7:37/m) 24cal 7.88/8.54mph 19) 0.16m - 1:25(8:41/m) 20cal 6.91/8.45mph 20) 0.21m - 1:34(7:38/m) 24cal 7.86/8.59mph 21) 0.17m - 1:25(8:26/m) 20cal 7.11/8.06mph 22) 0.22m - 1:40(7:37/m) 26cal 7.88/9.3mph 23) 0.15m - 1:20(9:00/m) 17cal 6.67/7.41mph 24) 0.22m - 1:37(7:22/m) 25cal 8.15/9.08mph 25) 0.59m - 4:48(8:12/m) 69cal 7.32/8.84mph Add a comment
Wed 23rd Nov Nov 23	Thu 24th Nov Nov 24	Fri 25th Nov Nov 25	Sat 26th Nov Nov 26	Sun 27th Nov Nov 27	Mon 28th Nov Nov 28	Tue 29th Nov Nov 29
6.6mi, 57:07 Run - Easy Rainham Rd S, Heathway, RGR, Dagenham Rd Run with John. Split Summary === 1) 6.57m - 57:07(8:41/m) 777cal 6.9/8.73mph Add a comment	6.2mi, 51:53 Run - Intervals Rainham Roads-Dagenham Road loop - intervals Didn’t want to go out. But ended up doing second interval session of the week. 9 mins WU; 6 mins (8:00) + 3 mins; 6 x 3 mins + 90 secs (7:49/7:53/8:00/7:58/7:57/8:17); easy. Felt quite good. Split Summary === 1) 1m - 9:01(9:00/m) 117cal 6.67/8.38mph 2) 0.76m - 6:05(8:00/m) 91cal 7.49/8.91mph 3) 0.35m - 2:56(8:24/m) 41cal 7.14/8.12mph 4) 0.4m - 3:06(7:49/m) 47cal 7.68/9.42mph 5) 0.17m - 1:25(8:29/m) 19cal 7.08/7.48mph 6) 0.39m - 3:04(7:53/m) 46cal 7.61/9.65mph 7) 0.18m - 1:26(7:51/m) 21cal 7.65/8.99mph 8) 0.38m - 3:04(8:00/m) 45cal 7.5/8.58mph 9) 0.16m - 1:25(8:58/m) 18cal 6.69/7.54mph 10) 0.39m - 3:05(7:58/m) 46cal 7.53/8.48mph 11) 0.16m - 1:26(8:48/m) 19cal 6.82/7.71mph 12) 0.39m - 3:04(7:57/m) 45cal 7.55/8.94mph 13) 0.17m - 1:25(8:23/m) 20cal 7.15/7.9mph 14) 0.4m - 3:17(8:17/m) 47cal 7.24/8.32mph 15) 0.95m - 8:06(8:32/m) 112cal 7.03/8.26mph Add a comment	5.5mi, 49:34 Run - Easy ECP, Eastbrookend cemetary, around lakes & Dagenham Rd Cold but sunny morning. Easy early morning run with John. Good to get out early. Split Summary === 1) 5.47m - 49:34(9:04/m) 642cal 6.62/8.32mph Add a comment	4.6mi, 41:38 Run - Hill Work Post parkrun run back home via Bretons & ECP Included 5 x 45 secs hills in Bretons. Legs quite tired after parkrun. Split Summary === 1) 1.86m - 16:31(8:52/m) 216cal 6.77/8.78mph 2) 0.08m - 50(10:06/m) 7cal 5.94/7.79mph 3) 0.13m - 1:24(11:00/m) 14cal 5.46/7.73mph 4) 0.08m - 50(9:49/m) 8cal 6.12/8.2mph 5) 0.13m - 1:17(10:03/m) 15cal 5.97/8.02mph 6) 0.09m - 49(9:09/m) 9cal 6.56/8.11mph 7) 0.13m - 1:20(10:26/m) 16cal 5.75/7.68mph 8) 0.09m - 48(9:14/m) 9cal 6.49/8.22mph 9) 0.13m - 1:14(9:45/m) 15cal 6.15/7.48mph 10) 0.09m - 49(9:03/m) 9cal 6.63/8.36mph 11) 0.12m - 1:13(10:11/m) 14cal 5.89/8.17mph 12) 1.63m - 14:34(8:58/m) 190cal 6.7/8.18mph Add a comment 3.1mi, 23:31 Run - parkrun Harrow Lodge parkrun Quite pleased with how it went. Was able to keep up with John for most of it but he was stronger at the end & I got overtaken by a couple of other men too. Felt a lot faster than it actually was but it was muddier than before. 14/141 1/41 1FV55/6 Split Summary === 1) 3.13m - 23:31(7:31/m) 367cal 7.98/9.86mph Add a comment 1.7mi, 14:59 Run - Warm Up Home to Harrow Lodge Park Cold morning. Easy run over to parkrun. Split Summary === 1) 1.69m - 14:59(8:52/m) 197cal 6.77/8.3mph Add a comment	10.5mi, 1:30:37 Run - Long Run Dagenham Rd, Rom Valley Way, London Rd, Whalebone Ln, RGR, Crow Ln, Whalebone Ln, Wood Ln, Heathway, Oxlow Ln Mild, rain in second part First 50 mins with John then carried on. Easy to steady paced run. Split Summary === 1) 10.52m - 1:30:37(8:37/m) 1224cal 6.97/11.74mph Add a comment	-	8mi, 1:05:58 Run - General Split Summary === 1) 1.24m - 11:46(9:30/m) 144cal 6.31/7.34mph 2) 0.17m - 1:17(7:29/m) 19cal 8.01/8.37mph 3) 0.16m - 1:28(9:01/m) 19cal 6.66/8.2mph 4) 0.17m - 1:19(7:38/m) 20cal 7.86/8.67mph 5) 0.16m - 1:26(8:50/m) 19cal 6.79/8.13mph 6) 0.65m - 5:03(7:48/m) 77cal 7.7/8.55mph 7) 0.19m - 1:41(8:50/m) 24cal 6.79/8.68mph 8) 0.4m - 3:03(7:34/m) 47cal 7.92/8.61mph 9) 0.18m - 1:36(8:47/m) 22cal 6.83/8.23mph 10) 0.38m - 3:03(7:57/m) 45cal 7.55/9.38mph 11) 0.15m - 1:18(8:51/m) 17cal 6.78/8.07mph 12) 0.39m - 3:04(7:47/m) 46cal 7.72/8.91mph 13) 0.16m - 1:26(8:46/m) 19cal 6.84/8.02mph 14) 0.66m - 5:03(7:36/m) 79cal 7.89/8.71mph 15) 0.23m - 1:57(8:35/m) 27cal 6.99/8.47mph 16) 0.27m - 2:03(7:44/m) 31cal 7.77/8.32mph 17) 0.17m - 1:26(8:34/m) 20cal 7.01/8.18mph 18) 0.28m - 2:04(7:16/m) 33cal 8.26/8.79mph 19) 0.17m - 1:27(8:45/m) 20cal 6.86/8.33mph 20) 0.27m - 2:04(7:34/m) 31cal 7.93/8.6mph 21) 0.18m - 1:26(8:07/m) 21cal 7.39/7.88mph 22) 0.18m - 1:17(7:07/m) 20cal 8.43/8.89mph 23) 0.17m - 1:27(8:31/m) 20cal 7.05/8.81mph 24) 0.19m - 1:20(7:08/m) 21cal 8.41/9.25mph 25) 0.83m - 6:52(8:17/m) 97cal 7.25/8.9mph Add a comment

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