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Recent Training
26th Jan	General	4.3mi	30:55
25th Jan	General	10mi	1:13:14
24th Jan	General	7mi	46:23
23rd Jan	General	11.3mi	1:23:24
22nd Jan	General	8.7mi	1:13:31

12 Month Benchmarks	Run	Bike
Mile	5:12	2:26
5k	17:01	9:33
5mi	28:45	16:19
10k	38:35	20:52
10mi	1:07:31	34:32
Half	1:35:53	45:48

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Best Times
Best WAVA

Dist	Races	PB	WB	2004	2005	2006	2007	2008	2009	2012	2016	2017	2018	2019
1mi	1	4:42 4:42/mi	79.32											4:42 79.32
5km	6	15:17 4:55/mi	84.95	18:45 70.64			15:17 84.95				15:53 81.77			15:57 81.83
3.7mi	1	18:53 5:10/mi	80.78					18:53 80.78
3.7mi	1	20:13 5:28/mi	76.48			20:13 76.48
5mi	12	25:58 5:12/mi	82.12		28:59 74.20	28:03 76.07	26:54 79.27	26:36 80.16	25:58 82.12		26:32 80.37		28:03 76.05	26:24 80.89
5.4mi	1	35:12 6:28/mi	65.96			35:12 65.96
6mi	2	32:17 5:23/mi	79.94		35:47 72.71									32:17 79.94
10km	12	31:25 5:03/mi	85.04		36:54 73.02	35:11 75.99	33:03 80.84		32:39 81.83	31:25 85.04	32:47 81.49		34:56 76.48	32:34 82.07
10mi	2	54:11 5:25/mi	81.21					54:11 81.21						57:24 76.69
13.1mi	2	1:13:00 5:34/mi	79.98					1:14:19 78.56				1:13:00 79.98
26.2mi	1	2:49:46 6:29/mi	72.42										2:49:46 72.42

2020		Result	WAVA	Distance
9 Aug	City of Preston 5 & 10 mile road races - 5 mile race		0.00	5mi
2019		Result	WAVA	Distance
20 Oct	Great South Run SB	57:24	76.69	10mi
6 Aug	Kettering Open Mile PB	4:42	79.32	1mi
9 Jul	Milton Keynes 10k EMGP Series race 8	33:38	79.47	10km
4 Jun	Banbury 5 EMGP Series race 5 SB	26:24	80.89	5mi
1 Jun	Midland Counties Athletics Association - Senior & U20 5,000m Championships		0.00	5000m
22 May	Rugby 6 EMGP Series race 2 PB	32:17	79.94	6mi
11 May	Ipswich Twilight 5k SB	15:57	81.83	5km
14 Apr	BM10k SB	32:34	82.07	10km
2018		Result	WAVA	Distance
10 Jun	Midland Counties Athletics Association - Senior & U20 5,000m Championships PB	16:08	80.72	5000m
6 Jun	Corby 5 EMGP Series race 4 SB	28:03	76.05	5mi
19 May	Highgate Harriers Night of the 10000m PBs SB	34:56	76.48	10km
22 Apr	London Marathon PB	2:49:46	72.42	26.2mi
2017		Result	WAVA	Distance
29 Oct	Worksop Half Marathon PB	1:13:00	79.98	13.1mi
2016		Result	WAVA	Distance
11 Dec	Telford 10K SB	32:47	81.49	10km
24 Aug	Coventry Godiva Harriers - Autumnal 5 SB	26:32	80.37	5mi
28 Jun	Milton Keynes 10k EMGP Series race 8	33:22	80.07	10km
12 Jun	Midland Senior & U20 Track Championships SB	15:53	81.77	5km
2012		Result	WAVA	Distance
11 Mar	Trafford 10k PB	31:25	85.04	10km
2009		Result	WAVA	Distance
9 Jun	Banbury 5 EMGP Series race 5 PB	25:58	82.12	5mi
6 Jun	Fairford 10K SB	32:39	81.83	10km
2008		Result	WAVA	Distance
9 Nov	Rugby 10 PB	54:11	81.21	10mi
25 Oct	Birmingham XC League R1 (Inc UKA UK Cross Challenge)		0.00	10km
18 Oct	ERRA National 6 Stage Road Relays PB	18:53	80.78	3.65mi
20 Sep	Midlands Men's 6-Stage Road Relays	19:13	79.05	5.85km
27 Apr	Shakespeare Half Marathon SB	1:14:19	78.56	13.1mi
30 Mar	Draycote 5 SB	26:36	80.16	5mi
23 Mar	Philips Accounting Easter 5	28:18	75.35	5mi
2007		Result	WAVA	Distance
3 Nov	National XC Relay Championships	17:18	75.05	5km
7 Oct	Chichester 10k SB	33:03	80.84	10km
19 Jul	White Horse 5 km road race series (3 of 4) PB	15:17	84.95	5km
27 Jun	Coventry Godiva Midsummer 5M SB	26:54	79.27	5mi
13 Jan	Birmingham Cross Country League - Race 3 of 4		0.00	6mi
6 Jan	Warwickshire XC Championship (Senior Men)	38:54	73.83	10.75km
1 Jan	New Year New Five	27:35	77.31	5mi
2006		Result	WAVA	Distance
28 Oct	UK Cross Challenge Birmingham	36:10	73.87	10km
23 Sep	Midland 6 Stage Road Relay Championships PB	20:13	76.48	3.7mi
1 Sep	Coventry Autumnal 5	28:03	76.07	5mi
4 Jun	Fairford 10k SB	35:11	75.99	10km
14 May	800m U20 Men - Leics & Rutland AA & Warks AA Combined T&F Championships	2:02	0.00	800m
25 Feb	National XC Champs		0.00	12km
15 Jan	Warks, Leics & Rutland XC Championships	43:43	61.16	10km
14 Jan	Warwickshire County T&F Champs 800m		0.00	0.8km
7 Jan	Birmingham &District Invitation XC - Race 3, Coundon Hall Park PB	35:12	65.96	5.44mi
1 Jan	New Year New Five SB	28:03	76.07	5mi
2005		Result	WAVA	Distance
2 Jul	stratford summer six SB	35:47	72.71	6mi
5 Jun	Fairford 10k SB	36:54	73.02	10km
2 May	May Day 5, Coventry SB	28:59	74.20	5mi
1 Jan	Coventry New Year 5	30:59	69.41	5mi
2004		Result	WAVA	Distance
8 Jul	Rowheath Harriers 5k series SB	18:45	70.64	5km

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	19	0	0	0	0	0	0	0	0	0	0	0	19
2022	106	0	0	0	0	0	0	0	0	0	0	0	106
2021	10	16	5	0	0	0	4	58	56	13	38	23	222
2021	190	44	76	177	101	68	71	142	208	147	15	38	1278
2021	0	61	8	10	86	36	32	110	0	0	18	0	360
2020	0	0	3	6	12	0	0	0	57	23	5	20	126
2020	152	206	159	229	217	221	193	186	83	40	138	142	1965
2020	0	0	15	13	0	20	31	0	52	23	0	0	154
2019	12	9	0	6	24	0	0	0	8	8	18	0	86
2019	129	182	261	230	219	229	181	176	136	123	29	62	1956
2019	52	4	0	0	57	0	14	24	60	0	3	0	214
2018	14	8	14	9	10	12	41	20	16	21	0	19	183
2018	191	116	187	115	170	180	109	109	292	226	220	193	2106
2018	7	21	0	45	7	0	4	98	0	7	0	0	189
2017	5	0	9	20	0	0	0	6	0	12	7	4	63
2017	26	64	158	102	19	102	120	223	220	258	310	219	1822
2017	0	0	23	118	0	0	10	0	61	0	0	0	212
2016	0	0	0	0	0	0	0	0	0	8	0	0	8
2016	184	127	96	176	195	186	221	180	211	217	234	111	2137
2016	0	8	0	0	0	0	0	66	48	24	0	0	146
2015	160	231	249	233	151	144	32	22	34	2	35	76	1368
2015	0	22	0	0	0	0	0	13	18	0	0	0	53
2010	0	0	0	9	0	0	0	0	0	0	0	0	9
2009	15	0	0	0	13	19	0	0	9	0	0	98	155
2008	0	53	12	21	0	0	0	0	152	286	72	0	596
2008	0	0	0	0	0	0	0	0	35	13	0	0	48
2007	130	18	0	0	0	12	3	0	0	36	68	0	268
2007	37	15	0	0	0	0	0	0	0	0	0	0	52
2006	2	10	0	0	0	0	0	0	0	0	0	0	12
2006	99	63	30	0	1	65	0	0	40	6	0	0	303
2006	8	35	0	0	0	0	0	0	39	0	0	0	81
2005	0	0	0	0	0	0	0	0	0	0	27	0	27

Fri 31st Dec Dec 31	Sat 1st Jan Jan 1	Sun 2nd Jan Jan 2	Mon 3rd Jan Jan 3	Tue 4th Jan Jan 4	Wed 5th Jan Jan 5	Thu 6th Jan Jan 6
-	4.2mi, 1:23:25 Walk - General Split Summary === 1) 1m - 18:55(18:55/m) 2) 1m - 19:19(19:19/m) 3) 1m - 22:38(22:38/m) 4) 1m - 19:45(19:45/m) 5) 0.17m - 2:48(16:33/m) Add a comment	-	6mi, 48:05 Run - General Split Summary === 1) 1m - 8:36(8:36/m) 122cal 6.97/0mph 2) 1m - 8:18(8:18/m) 122cal 7.23/0mph 3) 1m - 8:03(8:03/m) 122cal 7.46/0mph 4) 1m - 7:32(7:32/m) 121cal 7.96/0mph 5) 1m - 8:08(8:08/m) 119cal 7.38/0mph 6) 1m - 7:25(7:25/m) 123cal 8.08/0mph 7) 0.01m - 3(7:14/m) 8.3/0mph Add a comment	4.1mi, 31:09 Run - General Split Summary === 1) 1m - 8:07(8:07/m) 122cal 7.4/0mph 2) 1m - 7:35(7:35/m) 124cal 7.91/0mph 3) 1m - 7:23(7:23/m) 121cal 8.13/0mph 4) 1m - 7:32(7:32/m) 119cal 7.97/0mph 5) 0.07m - 33(7:53/m) 8cal 7.62/0mph Add a comment 1.1mi, 17:37 Walk - General Split Summary === 1) 1m - 15:33(15:33/m) 2) 0.12m - 2:04(16:38/m) Add a comment	2.1mi, 36:42 Walk - General Split Summary === 1) 1m - 16:16(16:16/m) 2) 1m - 19:13(19:13/m) 3) 0.06m - 1:13(18:50/m) Add a comment	4.3mi, 30:01 Run - General Split Summary === 1) 1m - 7:44(7:44/m) 122cal 7.76/0mph 2) 1m - 6:29(6:29/m) 123cal 9.25/0mph 3) 1m - 7:01(7:01/m) 121cal 8.55/0mph 4) 1m - 6:47(6:47/m) 120cal 8.85/0mph 5) 0.3m - 2:01(6:37/m) 35cal 9.08/0mph Add a comment 1.1mi, 18:30 Walk - General Split Summary === 1) 1m - 15:02(15:02/m) 2) 0.11m - 3:28(32:10/m) Add a comment
Fri 7th Jan Jan 7	Sat 8th Jan Jan 8	Sun 9th Jan Jan 9	Mon 10th Jan Jan 10	Tue 11th Jan Jan 11	Wed 12th Jan Jan 12	Thu 13th Jan Jan 13
1.2mi, 21:23 Walk - General Split Summary === 1) 1m - 17:20(17:20/m) 2) 0.22m - 4:03(18:04/m) Add a comment	6.3mi, 48:13 Run - General Split Summary === 1) 1m - 8:13(8:13/m) 121cal 7.3/0mph 2) 1m - 7:28(7:28/m) 124cal 8.04/0mph 3) 1m - 7:20(7:20/m) 122cal 8.18/0mph 4) 1m - 7:34(7:34/m) 123cal 7.93/0mph 5) 1m - 7:48(7:48/m) 123cal 7.7/0mph 6) 1m - 7:36(7:36/m) 123cal 7.89/0mph 7) 0.31m - 2:14(7:08/m) 39cal 8.4/0mph Add a comment	9mi, 1:11:53 Run - General Split Summary === 1) 1m - 8:11(8:11/m) 122cal 7.34/0mph 2) 1m - 7:52(7:52/m) 123cal 7.63/0mph 3) 1m - 8:03(8:03/m) 121cal 7.45/0mph 4) 1m - 7:54(7:54/m) 123cal 7.59/0mph 5) 1m - 7:47(7:47/m) 121cal 7.71/0mph 6) 1m - 9:00(9:00/m) 119cal 6.67/0mph 7) 1m - 7:19(7:19/m) 125cal 8.19/0mph 8) 1m - 7:37(7:37/m) 125cal 7.88/0mph 9) 1m - 7:52(7:52/m) 120cal 7.63/0mph 10) 0.04m - 19(7:46/m) 5cal 7.72/0mph Add a comment	1.7mi, 28:35 Walk - General Split Summary === 1) 1m - 15:59(15:59/m) 2) 0.72m - 12:36(17:36/m) Add a comment	7.9mi, 55:02 Run - General Split Summary === 1) 1m - 7:27(7:27/m) 255/255bpm [1900b/mi] 167/174rpm 2) 1m - 6:50(6:50/m) 255/255bpm [1743b/mi] 162/180rpm 3) 1m - 6:57(6:57/m) 255/255bpm [1772b/mi] 160/166rpm 4) 1m - 6:50(6:50/m) 255/255bpm [1743b/mi] 159/164rpm 5) 1m - 6:47(6:47/m) 255/255bpm [1730b/mi] 158/174rpm 6) 1m - 6:59(6:59/m) 255/255bpm [1781b/mi] 161/174rpm 7) 1m - 6:51(6:51/m) 255/255bpm [1747b/mi] 164/176rpm 8) 0.94m - 6:21(6:47/m) 255/255bpm [1730b/mi] 161/168rpm Add a comment 1.7mi, 29:57 Walk - General Split Summary === 1) 1m - 17:57(17:57/m) 2) 0.74m - 12:00(16:17/m) Add a comment	-	4.9mi, 35:51 Run - General Split Summary === 1) 1m - 7:43(7:43/m) 124cal 7.78/0mph 2) 1m - 7:23(7:23/m) 123cal 8.13/0mph 3) 1m - 7:07(7:07/m) 121cal 8.42/0mph 4) 1m - 7:07(7:07/m) 122cal 8.42/0mph 5) 0.9m - 6:31(7:14/m) 112cal 8.3/0mph Add a comment
Fri 14th Jan Jan 14	Sat 15th Jan Jan 15	Sun 16th Jan Jan 16	Mon 17th Jan Jan 17	Tue 18th Jan Jan 18	Wed 19th Jan Jan 19	Thu 20th Jan Jan 20
4.3mi, 33:37 Run - General Split Summary === 1) 1m - 8:22(8:22/m) 121cal 7.18/0mph 2) 1m - 7:49(7:49/m) 121cal 7.67/0mph 3) 1m - 7:46(7:46/m) 121cal 7.73/0mph 4) 1m - 7:36(7:36/m) 124cal 7.9/0mph 5) 0.28m - 2:04(7:18/m) 34cal 8.21/0mph Add a comment	4.6mi, 35:02 Run - General Split Summary === 1) 1m - 8:05(8:05/m) 122cal 7.43/0mph 2) 1m - 7:23(7:23/m) 123cal 8.13/0mph 3) 1m - 7:25(7:25/m) 123cal 8.1/0mph 4) 1m - 7:38(7:38/m) 122cal 7.86/0mph 5) 0.58m - 4:32(7:46/m) 68cal 7.73/0mph Add a comment	8.2mi, 1:04:52 Run - General Split Summary === 1) 1m - 8:06(8:06/m) 123cal 7.4/0mph 2) 1m - 7:50(7:50/m) 123cal 7.65/0mph 3) 1m - 8:18(8:18/m) 122cal 7.23/0mph 4) 1m - 7:43(7:43/m) 124cal 7.78/0mph 5) 1m - 7:48(7:48/m) 123cal 7.7/0mph 6) 1m - 8:08(8:08/m) 123cal 7.37/0mph 7) 1m - 8:00(8:00/m) 123cal 7.49/0mph 8) 1m - 7:34(7:34/m) 124cal 7.93/0mph 9) 0.18m - 1:25(7:43/m) 23cal 7.78/0mph Add a comment	1.1mi, 19:10 Walk - General Split Summary === 1) 1m - 16:57(16:57/m) 2) 0.12m - 2:13(18:54/m) Add a comment	1.6mi, 27:51 Walk - General Split Summary === 1) 1m - 17:23(17:23/m) 2) 0.61m - 10:28(17:04/m) Add a comment	5.1mi, 38:27 Run - General Split Summary === 1) 1m - 7:56(7:56/m) 125cal 7.57/0mph 2) 1m - 7:37(7:37/m) 122cal 7.87/0mph 3) 1m - 7:56(7:56/m) 127cal 7.57/0mph 4) 1m - 7:45(7:45/m) 120cal 7.74/0mph 5) 1m - 6:53(6:53/m) 121cal 8.71/0mph 6) 0.05m - 20(6:15/m) 6cal 9.6/0mph Add a comment	1.7mi, 26:50 Walk - General Split Summary === 1) 1m - 14:46(14:46/m) 2) 0.68m - 12:04(17:39/m) Add a comment
Fri 21st Jan Jan 21	Sat 22nd Jan Jan 22	Sun 23rd Jan Jan 23	Mon 24th Jan Jan 24	Tue 25th Jan Jan 25	Wed 26th Jan Jan 26	Thu 27th Jan Jan 27
1.6mi, 24:40 Walk - General Split Summary === 1) 1m - 15:03(15:03/m) 2) 0.6m - 9:37(16:04/m) Add a comment	8.7mi, 1:13:31 Run - General Split Summary === 1) 1m - 8:30(8:30/m) 121cal 7.06/0mph 2) 1m - 9:38(9:38/m) 123cal 6.23/0mph 3) 1m - 8:48(8:48/m) 122cal 6.82/0mph 4) 1m - 8:04(8:04/m) 121cal 7.43/0mph 5) 1m - 8:50(8:50/m) 119cal 6.79/0mph 6) 1m - 8:15(8:15/m) 122cal 7.27/0mph 7) 1m - 8:03(8:03/m) 123cal 7.45/0mph 8) 1m - 7:52(7:52/m) 124cal 7.63/0mph 9) 0.72m - 5:31(7:42/m) 87cal 7.8/0mph Add a comment	11.3mi, 1:23:24 Run - General Split Summary === 1) 1m - 7:05(7:05/m) 120cal 8.48/0mph 2) 1m - 8:14(8:14/m) 126cal 7.29/0mph 3) 1m - 7:52(7:52/m) 126cal 7.63/0mph 4) 1m - 6:45(6:45/m) 121cal 8.88/0mph 5) 1m - 8:08(8:08/m) 120cal 7.37/0mph 6) 1m - 6:53(6:53/m) 121cal 8.73/0mph 7) 1m - 7:27(7:27/m) 121cal 8.05/0mph 8) 1m - 7:44(7:44/m) 120cal 7.76/0mph 9) 1m - 7:01(7:01/m) 122cal 8.55/0mph 10) 1m - 6:56(6:56/m) 120cal 8.65/0mph 11) 1m - 7:08(7:08/m) 123cal 8.41/0mph 12) 0.33m - 2:11(6:34/m) 40cal 9.14/0mph Add a comment	7mi, 46:23 Run - General Split Summary === 1) 1m - 7:27(7:27/m) 121cal 8.05/0mph 2) 1m - 6:12(6:12/m) 120cal 9.67/0mph 3) 1m - 6:34(6:34/m) 120cal 9.14/0mph 4) 1m - 6:45(6:45/m) 118cal 8.89/0mph 5) 1m - 6:26(6:26/m) 123cal 9.33/0mph 6) 1m - 6:31(6:31/m) 121cal 9.21/0mph 7) 1m - 6:26(6:26/m) 122cal 9.32/0mph 8) 0.01m - 2(3:54/m) 15.39/0mph Add a comment	10mi, 1:13:14 Run - General Split Summary === 1) 1m - 7:25(7:25/m) 122cal 8.09/0mph 2) 1m - 7:28(7:28/m) 120cal 8.03/0mph 3) 1m - 8:06(8:06/m) 122cal 7.41/0mph 4) 1m - 7:37(7:37/m) 122cal 7.87/0mph 5) 1m - 7:29(7:29/m) 123cal 8.02/0mph 6) 1m - 7:01(7:01/m) 122cal 8.56/0mph 7) 1m - 7:14(7:14/m) 124cal 8.3/0mph 8) 1m - 7:14(7:14/m) 123cal 8.29/0mph 9) 1m - 7:15(7:15/m) 123cal 8.27/0mph 10) 1m - 6:19(6:19/m) 120cal 9.49/0mph 11) 0.01m - 6(7:26/m) 1cal 8.07/0mph Add a comment	4.3mi, 30:55 Run - General Split Summary === 1) 1m - 7:33(7:33/m) 118cal 7.95/0mph 2) 1m - 7:06(7:06/m) 121cal 8.46/0mph 3) 1m - 7:24(7:24/m) 120cal 8.1/0mph 4) 1m - 6:48(6:48/m) 122cal 8.82/0mph 5) 0.32m - 2:04(6:30/m) 39cal 9.22/0mph Add a comment	-