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Ima Donkey M70

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North Herts Road Runners

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Recent Training
13th May	General	3.2mi	48:13
13th May	General	1.5mi	21:00
11th May	General	1.3mi	15:30
11th May	General	2.7mi	39:34
11th May	General	0.3mi	5:03

12 Month Benchmarks	Run	Bike
Mile	9:22	5:43
5k	30:47	24:38
5mi	52:24	0
10k	1:05:07	0

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2021 Targets	Set your targets
RUN 700

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Best Times
Best WAVA

Dist	Races	PB	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	26	24:34 7:54/mi			25:04	24:34	24:57		25:49	25:15	25:16		26:56	30:31	27:40	33:00
5mi	13	41:04 8:13/mi			43:02	42:42		41:04	45:50
10km	19	52:31 8:27/mi				53:00	55:51	53:21	52:31	53:40		56:37	56:50	56:31	59:32
10mi	8	1:21:29 8:09/mi	1:22:08	1:21:29		1:25:13	1:29:17				1:32:23				1:46:49
13.1mi	7	1:59:20 9:07/mi							1:59:20		2:00:09		2:23:28	2:12:27	2:11:55

2020		Result	WAVA	Distance
25 Jan	Letchworth parkrun	33:00	54.27	5km
2019		Result	WAVA	Distance
29 Dec	Buntingford 10	1:46:49	57.00	10mi
13 Jun	Midweek Road Race League Division One - race 2 Royston Runners	59:49	61.94	10km
23 May	Midweek Road Race League Division One - race 1 St Albans Striders	59:32	62.23	10km
11 May	Bideford parkrun	27:40	64.74	5km
20 Apr	Letchworth parkrun	28:58	61.83	5km
23 Feb	Letchworth parkrun	29:45	60.20	5km
27 Jan	Seville Half Marathon	2:11:55	60.43	13.1mi
2018		Result	WAVA	Distance
10 Nov	Letchworth parkrun	30:31	57.93	5km
13 Oct	Letchworth parkrun	32:11	54.93	5km
29 Apr	Flitwick 10k	56:31	64.71	10km
11 Mar	Milton Keynes Festival of Running Half Marathon	2:12:27	60.19	13.1mi
2017		Result	WAVA	Distance
24 May	Mid-week League Div 2 - Race 2 [Fairlands Valley Spartans Fixture]	56:50	63.60	10km
13 May	Stevenage parkrun	26:56	64.85	5km
6 May	Holkham parkrun	27:23	63.79	5km
22 Apr	Stevenage parkrun	27:15	64.10	5km
9 Apr	Flitwick 10k	57:28	62.90	10km
25 Mar	Stevenage parkrun	27:30	63.52	5km
22 Jan	Santa Pola Half Marathon	2:23:28	54.38	13.1mi
7 Jan	NHRR First Saturday 5K	38:07	45.33	5km
2016		Result	WAVA	Distance
14 Jul	Scott's Travel Midweek Road Race League - Mob Match	56:37	63.16	10km
3 Jan	Three Counties Cross Country - Race 5	1:08:00	51.94	6.2mi
2015		Result	WAVA	Distance
28 Dec	Buntingford 10	1:32:23	63.04	10mi
29 Nov	Three Counties Cross Country - Race 3	47:23	59.55	5mi
15 Nov	St Neots Riverside Half Marathon	2:00:09	64.27	13.1mi
8 Nov	Three Counties Cross Country - Race 2	38:00	66.83	4.5mi
30 Sep	Hatfield 5k Series Race 3	25:16	67.68	5km
16 Sep	Hatfield 5k Series Race 2	25:50	66.20	5km
2 Sep	Hatfield 5k Series Race 1	25:41	66.59	5km
15 Feb	Baldock Beast Half Marathon	2:10:00	58.79	13.1mi
2014		Result	WAVA	Distance
28 Dec	Buntingford 10		0.00	10mi
23 Nov	Leighton XC (Three Counties League)	45:05	62.00	5mi
9 Nov	Wooton XC (Three Counties League)	43:00	65.00	5mi
26 Oct	Wellingborough XC ( Three Counties League)	46:14	60.46	5mi
22 Oct	Hatfield 5k Series Race 3	25:15	67.11	5km
8 Oct	Hatfield 5k Series Race 2	25:52	65.51	5km
24 Sep	Hatfield 5K series race 1	25:20	66.89	5km
17 Jul	MWL Mob Match, Welwyn Garden City	56:37	61.92	10km
18 Jun	MWL Harlow	53:40	65.32	10km
6 Apr	Flitwick 10K		0.00	10km
2013		Result	WAVA	Distance
14 Dec	SEAA Masters Cross Country Champs - Shuttleworth Park Biggleswade	57:58	59.89	10km
24 Nov	Wing XC	44:30	62.22	5mi
27 Oct	Wellingborough XC	48:25	57.18	5mi
8 Sep	Bedford Harriers 10k	52:31	66.10	10km
3 Aug	NHRR First Saturday 5K	25:49	65.07	5km
4 Jun	Mid Week Road Race League - Div 1 - Royston	59:12	58.64	10km
23 May	Mid Week Road Race League - Div 1 - Welwyn	55:56	62.06	10km
3 Mar	Swavesey Half Marathon	1:59:20	63.40	13.1mi
3 Feb	Three Counties XC - Wootton	45:50	59.85	5mi
2012		Result	WAVA	Distance
16 Dec	Three Counties XC - Stopsley	43:57	62.41	5mi
25 Nov	Three Counties XC - East Haddon	42:07	65.13	5mi
11 Nov	Three Counties XC - Leighton Buzzard	45:00	60.95	5mi
19 Aug	Riverside Runners 25th Anniversary 10k	56:30	60.85	10km
27 Jun	Midweek Road Race League Div2 Stevenage	53:32	64.22	10km
12 Jun	Midweek Road Race League Div2 Royston	53:21	64.44	10km
30 May	Midweek Road Race League Div 2 Orion	55:23	62.08	10km
16 May	Midweek Road Race League Div 2 Bishops Stortford	56:08	61.25	10km
31 Mar	The National Lottery - Olympic Park Run	41:04	66.79	5mi
2011		Result	WAVA	Distance
1 Oct	NHRR first Saturday of the month 5K	24:57	66.18	5km
3 Sep	NHRR First Saturday of the Month 5K	25:29	64.80	5km
3 Jul	NHRR First Saturday of the Month 5K	26:46	61.69	5km
1 May	The Greenway Challenge	2:13:32	55.54	13.1mi
3 Apr	Sandy 10	1:29:17	62.68	10mi
6 Mar	Leighton 10K	55:51	60.97	10km
2010		Result	WAVA	Distance
21 Nov	St Neots Riverside Half Marathon		0.00	13.1mi
20 Oct	RAF Henlow 10	1:25:13	65.05	10mi
19 Sep	The Harvest Trail 10	1:37:55	56.61	10mi
2 Sep	The Stevenage Mid-week 5k Series [Race 3]	24:34	66.64	5km
29 Aug	Paul Maguire Memorial 5	42:42	63.07	5mi
19 Aug	The Stevenage Mid-week 5k Series [Race 2]	25:01	65.45	5km
5 Aug	The Stevenage Mid-week 5k Series [Race 1]	24:51	65.89	5km
18 Apr	Flitwick 10K	53:00	63.64	10km
2009		Result	WAVA	Distance
10 Dec	FVS 5k Midweek Series Race 3	25:04	64.77	5km
12 Nov	FVS 5k Midweek Series Race 1	25:14	64.34	5km
13 Sep	Jubilee 5M (Stevenage)	43:02	62.01	5mi
2008		Result	WAVA	Distance
30 Mar	Sandy 10	1:21:29	66.73	10mi
20 Jan	Fred Hughes 10	1:22:55	64.97	10mi
2007		Result	WAVA	Distance
30 Dec	Buntingford 10	1:22:08	65.59	10mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	49	55	45	59	28	0	0	0	0	0	0	0	235
2020	74	24	52	76	68	20	13	19	41	32	60	57	534
2020	0	0	0	0	0	0	4	5	1	0	0	0	11
2019	88	54	42	69	62	34	19	79	62	59	68	70	706
2018	79	67	85	61	68	54	53	14	8	24	90	98	701
2017	65	52	85	59	79	64	81	62	18	52	59	88	763
2016	59	8	28	45	46	57	58	82	54	70	75	23	605
2015	86	69	66	21	52	26	48	63	67	78	64	73	714
2014	65	51	49	38	45	61	55	76	60	61	74	67	701
2013	76	74	33	16	31	44	53	57	46	77	61	56	625
2012	63	36	61	45	52	46	41	71	24	44	62	63	610
2011	56	33	69	70	27	30	33	35	61	64	27	38	542
2010	43	36	46	56	67	39	59	64	47	80	47	5	589
2009	27	7	0	0	0	7	0	0	0	33	0	0	74
2008	0	0	0	0	0	0	0	0	0	0	12	7	19

Mon 19th Apr Apr 19	Tue 20th Apr Apr 20	Wed 21st Apr Apr 21	Thu 22nd Apr Apr 22	Fri 23rd Apr Apr 23	Sat 24th Apr Apr 24	Sun 25th Apr Apr 25
-	2.3mi, 26:13 Running - General Split Summary === 1) 3.74km - 26:13(7:01/km) 139/167bpm 238cal 8.55/10.55kmph Add a comment 1.9mi, 23:00 Running - General Add a comment 0.9mi, 10:16 Running - General Split Summary === 1) 1.38km - 10:16(7:25/km) 127/138bpm 93cal 8.09/9.1kmph Add a comment	-	0.6mi, 7:11 Running - General Split Summary === 1) 0.01km - 5(14:45/km) 88/91bpm [1298b/km] 4.07/5.58kmph 2) 0km - 1(19:30/km) 90/90bpm [1755b/km] 3.08/4.13kmph 3) 0km - 2(19:58/km) 93/94bpm [1856b/km] 3.01/4.03kmph 4) 0km - 1(23:36/km) 96/96bpm [2265b/km] 2.54/3.93kmph 5) 0km - 1(22:41/km) 98/98bpm [2222b/km] 2.65/3.93kmph 6) 0km - 1(10:21/km) 99/99bpm [1025b/km] 5.79/3.86kmph 7) 0.87km - 6:59(7:59/km) 146/157bpm [1166b/km] 73cal 7.51/10.65kmph Add a comment 1.2mi, 12:00 Running - General Split Summary === 1) 1.1km - 8:26(7:38/km) 125/142bpm [954b/km] 73cal 7.86/9.44kmph Add a comment 2.3mi, 22:59 Running - General Split Summary === 1) 3.72km - 22:59(6:11/km) 140/164bpm [866b/km] 227cal 9.7/12.23kmph Add a comment	-	-	6.2mi, 1:09:01 Running - General Split Summary === 1) 6.22m - 1:09:01(11:05/m) 140/165bpm [1553b/mi] 677cal 5.41/6.55mph Add a comment
Mon 26th Apr Apr 26	Tue 27th Apr Apr 27	Wed 28th Apr Apr 28	Thu 29th Apr Apr 29	Fri 30th Apr Apr 30	Sat 1st May May 1	Sun 2nd May May 2
-	0.6mi, 7:00 Running - Warm Down Split Summary === 1) 0m - 3(19:04/m) 95/95bpm [1811b/mi] 3.15/2.44mph Add a comment 1.4mi, 15:38 Running - General Split Summary === 1) 1.35m - 15:38(11:33/m) 126/145bpm [1456b/mi] 135cal 5.19/6.47mph Add a comment 2.8mi, 38:13 Running - General Split Summary === 1) 0.29m - 3:00(10:24/m) 109/126bpm [1133b/mi] 21cal 5.77/6.1mph 2) 0.02m - 1:30(1:03:10/m) 105/123bpm [6632b/mi] 10cal 0.95/5.99mph 3) 0.32m - 3:00(9:29/m) 114/126bpm [1082b/mi] 22cal 6.32/6.85mph 4) 0.02m - 1:30(1:12:57/m) 108/125bpm [7879b/mi] 10cal 0.82/5.28mph 5) 0.31m - 3:00(9:50/m) 120/134bpm [1180b/mi] 23cal 6.1/6.74mph 6) 0.03m - 1:30(48:31/m) 119/129bpm [5774b/mi] 11cal 1.24/6.24mph 7) 0.33m - 3:00(9:02/m) 128/176bpm [1156b/mi] 25cal 6.64/7.2mph 8) 0.01m - 1:30(1:47:03/m) 133/171bpm [14238b/mi] 14cal 0.56/6.47mph 9) 0.2m - 2:00(9:55/m) 133/149bpm [1318b/mi] 17cal 6.06/6.68mph 10) 0.02m - 1:30(1:13:06/m) 132/140bpm [9650b/mi] 14cal 0.82/6.22mph 11) 0.22m - 2:00(9:12/m) 131/144bpm [1205b/mi] 17cal 6.52/7.31mph 12) 0.02m - 1:30(1:31:22/m) 128/142bpm [11695b/mi] 12cal 0.66/6.16mph 13) 0.21m - 2:00(9:22/m) 131/141bpm [1227b/mi] 16cal 6.41/6.57mph 14) 0.04m - 1:30(41:47/m) 127/140bpm [5307b/mi] 12cal 1.44/6.47mph 15) 0.22m - 2:00(9:14/m) 136/143bpm [1256b/mi] 18cal 6.5/7.1mph 16) 0.02m - 1:30(1:24:21/m) 122/139bpm [10290b/mi] 11cal 0.71/6.16mph 17) 0.22m - 2:00(9:07/m) 126/136bpm [1148b/mi] 14cal 6.59/8.83mph 18) 0.04m - 1:30(42:06/m) 124/137bpm [5220b/mi] 11cal 1.42/6.68mph 19) 0.22m - 2:00(9:04/m) 124/136bpm [1125b/mi] 13cal 6.62/6.91mph 20) 0.02m - 43(34:15/m) 131/132bpm [4487b/mi] 6cal 1.75/6.55mph Add a comment	-	2.6mi, 27:58 Running - General Split Summary === 1) 4.43km - 46:45(10:33/km) 114/148bpm [1202b/km] 295cal 5.69/21.7kmph Add a comment 0.8mi, 11:29 Running - General Split Summary === 1) 0.19km - 1:27(7:49/km) 124/137bpm [969b/km] 12cal 7.68/8.46kmph 2) 0km - 1(16:27/km) 127/127bpm [2088b/km] 3.65/7.29kmph 3) 0.15km - 1:04(7:18/km) 131/135bpm [956b/km] 10cal 8.22/8.9kmph 4) 0.87km - 8:38(9:58/km) 123/137bpm [1225b/km] 75cal 6.03/10.38kmph 5) 0km - 1(1:09:01/km) 79/79bpm [5453b/km] 0.87/0.17kmph 6) 0km - 2(56:13/km) 79/79bpm [4441b/km] 1.07/0.17kmph 7) 0km - 3(42:52/km) 79/79bpm [3387b/km] 1.4/0.17kmph 8) 0km - 2(1:23:47/km) 80/80bpm [6702b/km] 0.72/0.27kmph 9) 0km - 1(1:38:35/km) 80/80bpm [7887b/km] 0.61/0.27kmph 10) 0km - 3(1:29:07/km) 80/80bpm [7130b/km] 0.67/0.2kmph 11) 0km - 1(0/km) 80/80bpm [INFb/km] 12) 0km - 1(4:03:06/km) 80/80bpm [19448b/km] 0.25/1.44kmph 13) 0km - 4(1:36:35/km) 80/80bpm [7727b/km] 0.62/0.27kmph Add a comment 0.4mi, 4:08 Running - General Split Summary === 1) 0.6km - 4:08(6:54/km) 137/165bpm [945b/km] 40cal 8.7/9.64kmph Add a comment 0.4mi, 4:26 Running - General Split Summary === 1) 0.6km - 4:26(7:20/km) 137/157bpm [1006b/km] 44cal 8.17/9.57kmph Add a comment	-	0.9mi, 10:50 Running - General Split Summary === 1) 0.88m - 10:50(12:16/m) 122/153bpm [1497b/mi] 96cal 4.89/5.68mph Add a comment 3.1mi, 31:18 Running - General Split Summary === 1) 3.11m - 31:14(10:03/m) 131/154bpm [1317b/mi] 298cal 5.97/7.08mph 2) 0m - 4(12:54/m) 135/135bpm [1741b/mi] 4.65/6.35mph Add a comment 0.9mi, 10:30 Running - General Split Summary === 1) 0.45m - 5:23(12:03/m) 107/119bpm [1290b/mi] 38cal 4.97/5.68mph Add a comment	-
Mon 3rd May May 3	Tue 4th May May 4	Wed 5th May May 5	Thu 6th May May 6	Fri 7th May May 7	Sat 8th May May 8	Sun 9th May May 9
-	3.2mi, 37:51 Running - General Split Summary === 1) 0.32m - 3:00(9:25/m) 124/139bpm [1169b/mi] 27cal 6.37/6.64mph 2) 0.16m - 2:00(12:52/m) 128/132bpm [1648b/mi] 19cal 4.66/6.28mph 3) 0.3m - 3:00(10:00/m) 132/137bpm [1321b/mi] 30cal 6/6.28mph 4) 0.16m - 2:00(12:36/m) 130/137bpm [1638b/mi] 19cal 4.76/6.14mph 5) 0.3m - 3:00(10:04/m) 136/159bpm [1370b/mi] 31cal 5.96/6.14mph 6) 0.13m - 2:00(15:59/m) 140/157bpm [2237b/mi] 21cal 3.76/6.07mph 7) 0.29m - 3:00(10:17/m) 143/152bpm [1470b/mi] 32cal 5.84/6.22mph 8) 0.12m - 2:00(16:43/m) 140/149bpm [2340b/mi] 20cal 3.59/6.05mph 9) 0.22m - 3:00(13:27/m) 144/148bpm [1936b/mi] 32cal 4.46/5.55mph 10) 0.2m - 2:00(9:52/m) 140/153bpm [1381b/mi] 20cal 6.08/6.41mph 11) 0.22m - 3:00(13:45/m) 139/146bpm [1911b/mi] 30cal 4.36/6.3mph 12) 0.2m - 2:00(10:09/m) 139/150bpm [1411b/mi] 20cal 5.91/6.24mph 13) 0.25m - 3:00(12:13/m) 143/155bpm [1747b/mi] 32cal 4.91/6.26mph 14) 0.18m - 2:00(11:00/m) 145/151bpm [1596b/mi] 21cal 5.45/6.03mph 15) 0.19m - 2:51(15:12/m) 151/170bpm [2295b/mi] 32cal 3.95/6.14mph Add a comment 0.6mi, 6:49 Running - General Split Summary === 1) 0.6m - 6:49(11:21/m) 124/144bpm [1407b/mi] 62cal 5.29/5.89mph Add a comment	-	4mi, 1:02:57 Running - General Split Summary === 1) 1.09m - 19:43(18:05/m) 111/141bpm [2007b/mi] 140cal 3.32/6.18mph 2) 0m - 3(6:26:15/m) 120/120bpm [46349b/mi] 0.15/0mph 3) 2.86m - 43:11(15:06/m) 130/163bpm [1963b/mi] 361cal 3.97/7.35mph Add a comment	-	-	6.2mi, 1:10:15 Running - General Split Summary === 1) 6.22m - 1:10:15(11:17/m) 132/173bpm [1490b/mi] 656cal 5.31/6.2mph Add a comment
Mon 10th May May 10	Tue 11th May May 11	Wed 12th May May 12	Thu 13th May May 13	Fri 14th May May 14	Sat 15th May May 15	Sun 16th May May 16
-	1.3mi, 15:30 Running - General Split Summary === 1) 1.3m - 15:30(11:57/m) 121/145bpm [1447b/mi] 131cal 5.02/6.1mph Add a comment 2.7mi, 39:34 Running - General Split Summary === 1) 0m - 8(2:38:32/m) 127/129bpm [20134b/mi] 0.38/0.13mph 2) 2.69m - 39:26(14:40/m) 130/157bpm [1906b/mi] 354cal 4.09/6.64mph Add a comment 0.3mi, 5:03 Running - General Split Summary === 1) 0.3m - 5:03(16:50/m) 138/170bpm [2324b/mi] 52cal 3.56/5.36mph Add a comment	-	3.2mi, 48:13 Running - General Split Summary === 1) 4.87km - 44:28(9:07/km) 127/173bpm [1159b/km] 364cal 6.58/11.02kmph 2) 0.27km - 3:45(13:59/km) 97/115bpm [1357b/km] 7cal 4.29/5.07kmph Add a comment 1.5mi, 21:00 Running - General Split Summary === 1) 2.39km - 20:48(8:43/km) 125/183bpm [1090b/km] 180cal 6.88/9.87kmph 2) 0km - 12(1:10:24/km) 159/164bpm [11194b/km] 2cal 0.85/0.87kmph Add a comment	-	-	-

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