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Recent Training
30th Mar	General	1.1mi	23:05
29th Mar	General	4.4mi	1:08:27
28th Mar	General	8.8mi	2:15:25
27th Mar	General	3.1mi	52:19
26th Mar	General	41.5mi	5:17:40

12 Month Benchmarks	Run	Bike
Mile	7:15	2:02
5k	31:17	8:16
5mi	54:13	16:20
10k	1:10:50	22:31
10mi	1:59:20	40:36
Half	3:10:56	55:00

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	PB	WB	1989	1994	2010	2011	2012	2015	2016	2017
5km	7	20:22 6:33/mi	70.06				20:22 70.06	21:24 67.73		24:00 62.36	23:24 64.48
5mi	1	33:50 6:46/mi	69.17					33:50 69.17
10km	1	41:53 6:44/mi	69.76				41:53 69.76
10mi	3	1:08:10 6:49/mi	70.82			1:11:38 66.83	1:11:15 67.19	1:08:10 70.82
13mi	1	1:32:07 7:06/mi	68.11			1:32:07 68.11
13.1mi	5	1:19:45 6:05/mi	72.70	1:19:45 72.70			1:39:02 64.49		1:52:58 58.02	1:52:50 58.61
26.2mi	2	3:11:47 7:19/mi	63.78		3:11:47 63.39		3:29:58 63.78

2017		Result	WAVA	Distance
4 Jul	Thames Valley 5k series - Marlow SB	23:24	64.48	5km
13 Jun	Thames Valley 5k series - Maidenhead	23:42	63.15	5km
2016		Result	WAVA	Distance
21 Jun	Thames Valley 5k series - Maidenhead SB	24:00	62.36	5km
10 May	Thames Valley 5k series - Wargrave	24:13	61.30	5km
21 Feb	Wokingham Half Marathon SB	1:52:50	58.61	13.1mi
2015		Result	WAVA	Distance
8 Feb	Wokingham Half Marathon SB	1:52:58	58.02	13.1mi
2012		Result	WAVA	Distance
29 Dec	Cardiff Parkrun SB	21:24	67.73	5km
5 Jun	Thames Valley 5k series - Burnham	21:26	67.09	5km
22 Apr	London Marathon		0.00	26.2mi
6 Apr	Maidenhead Easter 10 PB	1:08:10	70.82	10mi
31 Mar	The National Lottery - Olympic Park Run PB	33:50	69.17	5mi
2011		Result	WAVA	Distance
20 Nov	Luton Marathon SB	3:29:58	63.78	26.2mi
6 Nov	Marlow Half Marathon SB	1:39:02	64.49	13.1mi
19 Jul	Queen Mother Reservoir 10K - Race 3 PB	41:53	69.76	10km
14 Jun	Thames Valley 5k series - Marlow PB	20:22	70.06	5km
22 Apr	Maidenhead Easter 10 SB	1:11:15	67.19	10mi
13 Feb	Wokingham Half Marathon		0.00	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:32:07	68.11	12.98mi
11 Sep	Self Transcendence 10 SB	1:11:38	66.83	10mi
2003		Result	WAVA	Distance
25 Jul	Fuji Mountain Race	4:27:07	22.38	13.1mi
1994		Result	WAVA	Distance
31 Oct	Dublin Marathon PB	3:11:47	63.39	26.2mi
1989		Result	WAVA	Distance
20 Mar	Fleet Half Marathon PB	1:19:45	72.70	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	6	16	7	0	0	0	0	0	0	0	0	0	29
2023	41	14	53	0	0	0	0	0	0	0	0	0	107
2023	0	49	168	0	0	0	0	0	0	0	0	0	217
2022	80	57	45	31	33	26	10	35	38	18	11	1	387
2022	0	17	34	44	50	55	21	29	44	11	25	12	343
2022	7	0	5	36	168	185	32	174	69	28	41	11	755
2021	24	9	12	15	10	25	29	28	35	2	3	23	215
2021	0	5	26	17	30	44	46	28	7	0	1	0	205
2021	10	12	12	21	23	40	18	86	8	0	0	0	228
2020	5	6	8	2	3	15	5	24	9	6	5	6	94
2020	69	62	52	92	104	38	59	36	27	13	26	12	589
2020	11	8	17	58	94	54	47	7	38	20	13	25	391
2019	7	3	3	7	4	0	4	18	0	0	0	6	53
2019	83	75	56	47	16	17	60	41	23	39	44	17	519
2019	4	0	9	48	39	30	8	0	45	56	0	3	241
2018	0	3	5	0	4	0	15	11	9	2	3	9	61
2018	29	53	58	47	74	39	60	50	19	33	93	49	604
2018	0	0	0	0	26	9	18	6	6	19	5	10	100
2017	0	0	0	0	0	0	6	4	0	5	2	0	18
2017	55	95	67	78	71	106	63	55	109	79	72	38	888
2017	7	3	9	25	52	11	0	0	0	4	0	4	116
2016	0	0	0	0	0	0	0	55	102	78	91	42	368
2016	0	0	0	0	0	0	0	0	28	9	0	1	39
2014	147	49	0	0	0	0	0	0	0	0	0	0	197
2013	1	0	10	0	0	0	0	0	0	0	0	0	10
2013	148	61	28	61	155	148	119	36	96	157	162	93	1265
2013	4	0	0	0	0	0	0	0	0	0	0	0	4
2012	0	0	0	0	2	0	0	0	0	0	0	0	2
2012	194	175	202	122	87	81	77	26	129	206	191	83	1574
2012	0	0	0	0	0	0	5	0	0	2	0	0	7
2011	102	145	160	119	127	161	218	193	189	229	161	218	2023
2010	0	0	0	0	0	0	0	0	0	120	77	60	258

Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12
-	6.5mi, 1:33:44 Run - General Split Summary === 1) 1km - 7:45(7:45/km) 122/132bpm [945b/km] 66cal 7.74/10.31kmph 2) 1km - 7:04(7:04/km) 130/134bpm [918b/km] 64cal 8.5/11.25kmph 3) 1km - 7:56(7:56/km) 130/136bpm [1032b/km] 68cal 7.56/10.01kmph 4) 1km - 9:26(9:26/km) 127/137bpm [1198b/km] 74cal 6.36/10.25kmph 5) 1km - 9:51(9:51/km) 120/135bpm [1183b/km] 55cal 6.09/10.88kmph 6) 1km - 9:25(9:25/km) 128/135bpm [1206b/km] 70cal 6.37/8.56kmph 7) 1km - 9:16(9:16/km) 120/134bpm [1113b/km] 49cal 6.47/9.04kmph 8) 1km - 8:09(8:09/km) 125/134bpm [1018b/km] 50cal 7.37/11.32kmph 9) 1km - 12:44(12:44/km) 130/137bpm [1655b/km] 94cal 4.71/8.36kmph 10) 1km - 8:52(8:52/km) 130/137bpm [1153b/km] 62cal 6.76/9.57kmph 11) 0.43km - 3:15(7:39/km) 128/131bpm [980b/km] 19cal 7.84/9.47kmph Add a comment	-	-	-	-	36.3mi, 4:29:09 Bike - General Split Summary === 1) 5km - 14:15(2:51/km) 165cal 21.05/34.23kmph 2) 5km - 19:12(3:50/km) 161cal 15.62/35.57kmph 3) 5km - 18:27(3:41/km) 179cal 16.26/30.4kmph 4) 5km - 16:30(3:18/km) 187cal 18.19/37.49kmph 5) 3.17km - 8:34(2:42/km) 99cal 22.17/46.66kmph 6) 0.04km - 5:59(2:17:10/km) 0.44/4.47kmph 7) 5km - 23:54(4:47/km) 109cal 12.55/17.57kmph 8) 5km - 22:22(4:28/km) 183cal 13.41/33.25kmph 9) 2.85km - 10:19(3:37/km) 99cal 16.58/35.04kmph 10) 1.08km - 54:27(50:19/km) 14cal 1.19/5.85kmph 11) 5km - 16:00(3:12/km) 174cal 18.75/33.72kmph 12) 5km - 11:33(2:19/km) 154cal 25.98/44.74kmph 13) 3.31km - 14:59(4:32/km) 101cal 13.26/28.25kmph 14) 5km - 19:05(3:49/km) 136cal 15.72/24.05kmph 15) 2.99km - 13:32(4:32/km) 107cal 13.24/33.35kmph Add a comment
Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19
-	5mi, 1:10:59 Run - General Split Summary === 1) 1km - 7:29(7:29/km) 125/132bpm [935b/km] 66cal 8.02/10.11kmph 2) 1km - 7:55(7:55/km) 126/134bpm [997b/km] 68cal 7.58/10.28kmph 3) 1km - 8:16(8:16/km) 121/128bpm [1001b/km] 61cal 7.25/9.98kmph 4) 1km - 11:04(11:04/km) 124/135bpm [1372b/km] 86cal 5.42/8.06kmph 5) 1km - 10:29(10:29/km) 124/136bpm [1299b/km] 77cal 5.73/6.82kmph 6) 1km - 8:45(8:45/km) 126/134bpm [1102b/km] 64cal 6.86/8.26kmph 7) 1km - 8:41(8:41/km) 118/131bpm [1025b/km] 44cal 6.91/9kmph 8) 1km - 8:16(8:16/km) 127/135bpm [1050b/km] 59cal 7.26/9.64kmph 9) 0.01km - 5(6:17/km) 133/133bpm [835b/km] 9.56/9.54kmph Add a comment	5mi, 1:19:35 Run - General Split Summary === 1) 1km - 8:13(8:13/km) 115/124bpm [945b/km] 63cal 7.3/7.93kmph 2) 1km - 10:24(10:24/km) 123/132bpm [1280b/km] 91cal 5.77/8.3kmph 3) 1km - 9:00(9:00/km) 122/133bpm [1099b/km] 67cal 6.66/8kmph 4) 1km - 8:53(8:53/km) 127/132bpm [1128b/km] 75cal 6.76/8.56kmph 5) 1km - 13:02(13:02/km) 127/176bpm [1656b/km] 101cal 4.6/9.64kmph 6) 1km - 11:10(11:10/km) 117/134bpm [1307b/km] 56cal 5.37/8.67kmph 7) 1km - 9:30(9:30/km) 125/133bpm [1188b/km] 63cal 6.31/8.94kmph 8) 1km - 9:20(9:20/km) 130/145bpm [1213b/km] 73cal 6.43/7.66kmph 9) 0km - 2(9:35/km) 144/144bpm [1380b/km] 6.26/6.48kmph Add a comment	-	5.2mi, 1:17:28 Run - General Split Summary === 1) 1km - 7:15(7:15/km) 79cal 8.27/9.84kmph 2) 1km - 8:05(8:05/km) 73cal 7.43/10.31kmph 3) 1km - 8:43(8:43/km) 64cal 6.88/9.77kmph 4) 1km - 8:29(8:29/km) 76cal 7.07/9.67kmph 5) 1km - 10:06(10:06/km) 62cal 5.94/8.06kmph 6) 1km - 9:23(9:23/km) 56cal 6.4/7.56kmph 7) 1km - 11:26(11:26/km) 59cal 5.25/7.46kmph 8) 1km - 9:59(9:59/km) 59cal 6.01/8.87kmph 9) 0.42km - 4:02(9:39/km) 24cal 6.22/7.83kmph Add a comment	2.5mi, 53:10 Walk - General Split Summary === 1) 4.02km - 53:10(13:14/km) 249cal 53/80rpm 4.54/6.48kmph Add a comment	51.2mi, 5:54:16 Bike - General Split Summary === 1) 5km - 26:18(5:16/km) 123/140bpm [647b/km] 192cal 11.41/47.4kmph 2) 5km - 18:46(3:45/km) 134/146bpm [503b/km] 151cal 15.99/59.49kmph 3) 5km - 18:39(3:44/km) 133/144bpm [496b/km] 137cal 16.08/40.85kmph 4) 5km - 12:19(2:28/km) 125/138bpm [308b/km] 59cal 24.36/33.79kmph 5) 5km - 15:58(3:12/km) 128/140bpm [409b/km] 93cal 18.78/35kmph 6) 2.59km - 12:20(4:45/km) 131/139bpm [623b/km] 75cal 12.61/26.81kmph 7) 0.03km - 7:23(3:54:13/km) 106/117bpm [24827b/km] 13cal 0.26/5.95kmph 8) 5km - 38:12(7:38/km) 130/141bpm [993b/km] 244cal 7.85/30.33kmph 9) 5km - 19:50(3:58/km) 135/147bpm [535b/km] 136cal 15.13/42.02kmph 10) 2.97km - 10:35(3:34/km) 129/140bpm [460b/km] 54cal 16.81/33.86kmph 11) 0.01km - 56(1:32:41/km) 118/120bpm [10937b/km] 2cal 0.65/2.25kmph 12) 5km - 26:34(5:19/km) 100/123bpm [531b/km] 46cal 11.29/106.18kmph 13) 0.51km - 11:59(23:42/km) 99/115bpm [2347b/km] 30cal 2.53/22.67kmph 14) 5km - 21:55(4:23/km) 126/144bpm [552b/km] 162cal 13.68/23.85kmph 15) 5km - 17:32(3:30/km) 132/147bpm [463b/km] 136cal 17.12/41.72kmph 16) 5km - 16:33(3:19/km) 139/148bpm [460b/km] 149cal 18.13/26.94kmph 17) 5km - 16:49(3:22/km) 138/147bpm [464b/km] 137cal 17.83/47.63kmph 18) 5km - 19:34(3:55/km) 130/138bpm [509b/km] 101cal 15.34/27.81kmph 19) 5km - 14:44(2:57/km) 135/141bpm [398b/km] 106cal 20.37/23.45kmph 20) 5km - 19:33(3:55/km) 131/142bpm [512b/km] 107cal 15.34/24.52kmph 21) 1.22km - 4:10(3:25/km) 127/132bpm [434b/km] 17cal 17.54/21.73kmph 22) 0.03km - 3:37(2:13:16/km) 112/120bpm [14925b/km] 6cal 0.45/13.74kmph Add a comment 0mi, 2 Bike - General Split Summary === 1) 0km - 2(5:17/km) 93/93bpm [492b/km] 11.34/10.21kmph Add a comment
Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26
-	6.3mi, 1:34:27 Run - General Split Summary === 1) 1km - 8:00(8:00/km) 109/117bpm [871b/km] 54cal 7.51/9kmph 2) 1km - 7:56(7:56/km) 124/133bpm [983b/km] 68cal 7.57/11.92kmph 3) 1km - 9:11(9:11/km) 128/139bpm [1176b/km] 81cal 6.53/9.41kmph 4) 1km - 9:25(9:25/km) 124/138bpm [1168b/km] 70cal 6.37/8.97kmph 5) 1km - 9:30(9:30/km) 119/125bpm [1131b/km] 54cal 6.31/8.5kmph 6) 1km - 11:22(11:22/km) 122/135bpm [1387b/km] 75cal 5.28/8.43kmph 7) 1km - 9:31(9:31/km) 118/125bpm [1122b/km] 48cal 6.31/8.4kmph 8) 1km - 9:27(9:27/km) 110/122bpm [1040b/km] 33cal 6.34/7.79kmph 9) 1km - 8:48(8:48/km) 110/117bpm [969b/km] 34cal 6.81/8.67kmph 10) 1km - 10:37(10:37/km) 113/124bpm [1200b/km] 55cal 5.65/7.05kmph 11) 0.06km - 39(10:07/km) 114/117bpm [1153b/km] 3cal 5.93/6.25kmph Add a comment	2.7mi, 52:14 Walk - General Split Summary === 1) 4.29km - 52:14(12:11/km) 265cal 55/64rpm 4.93/6.72kmph Add a comment	-	3.7mi, 54:59 Run - General Split Summary === 1) 1km - 8:09(8:09/km) 70cal 7.37/8.73kmph 2) 1km - 8:11(8:11/km) 66cal 7.33/8.3kmph 3) 1km - 9:08(9:08/km) 62cal 6.56/9.61kmph 4) 1km - 10:50(10:50/km) 60cal 5.54/8.13kmph 5) 1km - 9:15(9:15/km) 57cal 6.48/7.56kmph 6) 1km - 9:20(9:20/km) 56cal 6.43/7.19kmph 7) 0.01km - 5(6:42/km) 8.95/7.09kmph Add a comment	1mi, 19:33 Walk - General Split Summary === 1) 1.56km - 19:33(12:30/km) 98cal 56/62rpm 4.8/6.65kmph Add a comment	41.5mi, 5:17:40 Bike - General Split Summary === 1) 5km - 20:37(4:07/km) 121/139bpm [499b/km] 158cal 14.55/35.67kmph 2) 5km - 19:03(3:49/km) 135/144bpm [515b/km] 161cal 15.74/25.93kmph 3) 5km - 20:16(4:03/km) 130/144bpm [527b/km] 132cal 14.8/30.5kmph 4) 5km - 13:19(2:40/km) 112/134bpm [298b/km] 39cal 22.54/35.97kmph 5) 5km - 29:57(5:59/km) 126/143bpm [755b/km] 176cal 10.02/28.62kmph 6) 5km - 14:01(2:48/km) 120/139bpm [336b/km] 69cal 21.4/40.61kmph 7) 5km - 18:11(3:38/km) 128/146bpm [466b/km] 112cal 16.5/31kmph 8) 1.12km - 3:55(3:30/km) 107/119bpm [375b/km] 8cal 17.14/26.91kmph 9) 0.04km - 56:09(23:34:50/km) 97/112bpm [137239b/km] 44cal 0.04/5.41kmph 10) 5km - 17:49(3:34/km) 121/139bpm [431b/km] 122cal 16.84/49.91kmph 11) 5km - 18:55(3:47/km) 128/145bpm [484b/km] 131cal 15.85/37.56kmph 12) 5km - 18:02(3:36/km) 130/145bpm [469b/km] 127cal 16.64/31.07kmph 13) 5km - 22:20(4:28/km) 126/144bpm [563b/km] 126cal 13.43/34.16kmph 14) 5km - 18:53(3:47/km) 117/139bpm [442b/km] 75cal 15.88/33.99kmph 15) 5km - 20:51(4:10/km) 117/132bpm [488b/km] 87cal 14.39/23.01kmph 16) 0.57km - 5:20(9:20/km) 112/130bpm [1046b/km] 19cal 6.42/18.27kmph Add a comment 4.7mi, 1:15:43 Run - General Split Summary === 1) 1km - 5:52(5:52/km) 83cal 10.22/15.08kmph 2) 1km - 5:00(5:00/km) 89cal 11.99/13.98kmph 3) 0.34km - 7:07(21:03/km) 23cal 2.85/9.81kmph 4) 0.09km - 1:09(13:11/km) 4cal 4.55/6.82kmph 5) 0.18km - 2:32(14:23/km) 11cal 4.17/6.31kmph 6) 0.5km - 8:13(16:19/km) 33cal 3.68/7.32kmph 7) 0.07km - 1:33(22:58/km) 5cal 2.61/3.83kmph 8) 0.1km - 2:24(25:18/km) 7cal 2.37/4.1kmph 9) 0.29km - 3:51(13:17/km) 16cal 4.52/6.08kmph 10) 0.1km - 1:32(14:40/km) 5cal 4.09/6.52kmph 11) 0.2km - 3:56(19:16/km) 13cal 3.11/6.42kmph 12) 0.1km - 1:49(19:07/km) 6cal 3.14/5.37kmph 13) 0.08km - 1:19(16:32/km) 5cal 3.63/5.95kmph 14) 0.59km - 6:54(11:46/km) 36cal 5.1/7.69kmph 15) 0.11km - 2:01(17:36/km) 7cal 3.41/5.04kmph 16) 0.09km - 1:24(14:50/km) 6cal 4.04/6.15kmph 17) 1km - 6:30(6:30/km) 61cal 9.22/23.58kmph 18) 1km - 6:06(6:06/km) 67cal 9.84/20.05kmph 19) 0.8km - 6:29(8:08/km) 61cal 7.38/20.42kmph Add a comment
Mon 27th Mar Mar 27	Tue 28th Mar Mar 28	Wed 29th Mar Mar 29	Thu 30th Mar Mar 30	Fri 31st Mar Mar 31	Sat 1st Apr Apr 1	Sun 2nd Apr Apr 2
3.1mi, 52:19 Run - General Split Summary === 1) 1km - 7:13(7:13/km) 82cal 8.32/9.87kmph 2) 1km - 9:41(9:41/km) 69cal 6.2/10.25kmph 3) 1km - 11:29(11:29/km) 60cal 5.22/7.46kmph 4) 1km - 12:50(12:50/km) 60cal 4.68/6.62kmph 5) 1km - 11:06(11:07/km) 61cal 5.4/6.92kmph Add a comment	8.8mi, 2:15:25 Run - General Split Summary === 1) 1km - 10:12(10:12/km) 64cal 5.89/9.1kmph 2) 1km - 10:08(10:08/km) 69cal 5.93/8.7kmph 3) 1km - 11:56(11:56/km) 63cal 5.03/9.84kmph 4) 1km - 8:54(8:54/km) 65cal 6.74/8.63kmph 5) 1km - 9:46(9:46/km) 58cal 6.14/7.86kmph 6) 1km - 9:07(9:07/km) 59cal 6.58/8.94kmph 7) 1km - 9:31(9:31/km) 60cal 6.31/8.56kmph 8) 1km - 8:51(8:51/km) 65cal 6.78/8.97kmph 9) 1km - 8:50(8:50/km) 59cal 6.79/7.73kmph 10) 1km - 9:05(9:05/km) 57cal 6.6/7.89kmph 11) 1km - 9:29(9:29/km) 56cal 6.33/7.69kmph 12) 1km - 9:03(9:03/km) 58cal 6.63/9.1kmph 13) 1km - 9:57(9:57/km) 56cal 6.03/7.19kmph 14) 1km - 9:17(9:17/km) 57cal 6.46/7.79kmph 15) 0.14km - 1:19(9:09/km) 8cal 6.56/8kmph Add a comment	4.4mi, 1:08:27 Run - General Split Summary === 1) 1km - 8:41(8:41/km) 67cal 6.9/8.7kmph 2) 1km - 8:34(8:34/km) 69cal 7.01/9.07kmph 3) 1km - 9:11(9:11/km) 63cal 6.53/8.6kmph 4) 1km - 9:47(9:47/km) 57cal 6.14/7.39kmph 5) 1km - 9:46(9:46/km) 58cal 6.14/6.89kmph 6) 1km - 10:05(10:05/km) 59cal 5.95/10.08kmph 7) 1km - 10:50(10:50/km) 59cal 5.54/6.72kmph 8) 0.15km - 1:33(10:06/km) 9cal 5.94/6.38kmph Add a comment	1.1mi, 23:05 Walk - General Split Summary === 1) 1.7km - 23:05(13:32/km) 107cal 52/69rpm 4.43/7.62kmph Add a comment	-	-	-

p^2
M55 Buckinghamshire

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p^2 M55 Buckinghamshire

Member of the Month?

Read Everyone!

Free training & racing tools for runners, cyclists, swimmers & walkers.

p^2
M55 Buckinghamshire