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Recent Training
4th Dec	Virtual Ride	12.5mi	2:07:24
2nd Dec	General	0.9mi	49:19
1st Dec	Virtual Ride	23.3mi	1:09:51
30th Nov	General	6mi	50:06
28th Nov	Hill Work	5mi	44:44

12 Month Benchmarks	Run	Bike
Mile	6:57	1:28
5k	24:23	6:38
5mi	41:18	12:35
10k	55:02	16:02

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+ 128 others

Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2011	2012	2013	2014	2016	2017	2018	2019	2020
5mi	2	32:47 6:33/mi	65.41							32:47 65.41
10km	3	41:29 6:41/mi	65.26	55:00 48.58	46:36 57.33								41:29 65.26
13.1mi	13	1:27:46 6:42/mi	66.59	1:28:44 65.80	1:28:15 66.16	1:39:30 58.68	1:28:23 66.06	1:37:00 60.19		1:27:46 66.59		1:33:36 62.69		1:46:35 55.22
20mi	1	2:38:26 7:55/mi	57.67		2:38:26 57.67
26.2mi	5	3:56:42 9:02/mi	52.08		3:56:51 51.91		4:34:47 44.74		4:26:00 46.22		3:56:42 52.08		4:27:17 46.37

2020		Result	WAVA	Distance
13 Jun	Fetch Virtual Weekend Marathon		0.00	26.2mi
1 Mar	Wendover Wood Festival of Running Half Marathon SB	1:46:35	55.22	13.1mi
2019		Result	WAVA	Distance
19 Oct	Great Langdale Marathon SB	4:27:17	46.37	26.2mi
28 Jul	RaceForLife10k PB	41:29	65.26	10km
2018		Result	WAVA	Distance
4 Nov	Marlow Half Marathon SB	1:33:36	62.69	13.1mi
2017		Result	WAVA	Distance
17 Sep	Richmond RUNFEST Marathon PB	3:56:42	52.08	26.2mi
2016		Result	WAVA	Distance
23 Oct	Water Of Life Half Marathon PB	1:27:46	66.59	13.1mi
24 Jul	Down Tow Up Flow Half Marathon	1:41:31	57.57	13.1mi
8 May	Marlow 5 PB	32:47	65.41	5mi
2014		Result	WAVA	Distance
12 Oct	Cookham Turkey Trot	35:37	59.95	5mi
6 Apr	Brighton Marathon SB	4:26:00	46.22	26.2mi
2013		Result	WAVA	Distance
21 Jul	Wycombe Half Marathon SB	1:37:00	60.19	13.1mi
2012		Result	WAVA	Distance
28 Oct	Brentwood marathon SB	4:34:47	44.74	26.2mi
16 Sep	Maidenhead Half Marathon SB	1:28:23	66.06	13.1mi
19 Aug	Burnham Beeches Half Marathon	1:35:46	60.96	13.1mi
15 Jul	Wycombe Half Marathon	1:32:58	62.80	13.1mi
2011		Result	WAVA	Distance
21 Aug	Burnham Beeches Half Marathon SB	1:39:30	58.68	13.1mi
2009		Result	WAVA	Distance
13 Dec	Merthyr Mawr Christmas Pudding Race SB	46:36	57.33	10km
19 Jul	Wycombe Half Marathon SB	1:28:15	66.16	13.1mi
31 May	Edinburgh Marathon SB	3:56:51	51.91	26.2mi
15 Mar	Bath Half	1:29:52	64.97	13.1mi
8 Mar	Gloucester 20 PB	2:38:26	57.67	20mi
2008		Result	WAVA	Distance
14 Dec	Merthyr Mawr Christmas Pudding Race SB	55:00	48.58	10km
2 Nov	Marlow Half Marathon	1:33:30	62.44	13.1mi
26 Oct	Tour of Torfaen SB	1:28:44	65.80	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
2021	0	0	0	4.4	3.8	6	4.6	3.8	4.2	3	0	0.9	30.7
2021	6	31	7	0	16	37	18	24	21	42	41	0	244
2021	0	29	27	178	161	123	136	137	103	74	151	36	1155
2020	0	0	0	0	0	0	0.5	4.3	2.6	1.9	0	5	14.2
2020	124	149	92	85	116	122	96	40	39	19	30	17	929
2020	0	0	0	0	0	27	96	95	240	49	245	36	788
2019	172	143	73	54	94	170	113	106	181	83	65	104	1355
2018	116	113	83	124	124	91	153	138	113	122	77	162	1417
2017	32	50	113	84	116	115	45	109	102	78	96	65	1006
2016	0	0	0	0	0	0	0	0	0	0	0.5	0.5	0.9
2016	106	33	75	76	92	78	117	68	110	109	49	106	1018
2015	86	128	146	105	65	82	30	0	0	26	57	57	782
2014	118	114	123	63	56	30	13	78	104	129	101	92	1021
2013	46	74	60	44	66	111	105	73	43	113	123	127	985
2012	81	42	87	99	119	82	132	140	177	137	88	96	1281
2011	58	64	55	90	89	69	47	102	76	65	90	81	886
2010	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2010	62	22	106	84	71	91	85	60	25	37	33	9	684
2009	0	0	0	0	0	0	0	0	0	0	0.6	1.6	2.2
2009	120	119	175	132	126	86	141	176	195	88	48	67	1471
2008	0	0	0	0	0	19	11	67	64	101	75	103	439

Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11	Fri 12th Nov Nov 12	Sat 13th Nov Nov 13
5.2mi, 45:18 Run - General Split Summary === 1) 5.2m - 45:18(8:43/m) 138/155bpm [1203b/mi] 574cal Add a comment	-	2.8mi, 25:05 Run - General Split Summary === 1) 2.79m - 25:05(8:58/m) 133/145bpm [1193b/mi] 309cal Add a comment	-	-	-	-
Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18	Fri 19th Nov Nov 19	Sat 20th Nov Nov 20
-	-	1.6mi, 19:19 Run - Recovery Run Split Summary === 1) 1.55m - 19:19(12:28/m) 140/184bpm [1746b/mi] 240cal Add a comment	8.5mi, 52:38 Bike - General Split Summary === 1) 3.11m - 20:04(6:28/m) 110/144bpm [711b/mi] 158cal 2) 3.11m - 19:53(6:24/m) 121/150bpm [775b/mi] 179cal 3) 2.27m - 12:41(5:36/m) 121/139bpm [677b/mi] 118cal Add a comment	-	3.5mi, 37:09 Run - Recovery Run Split Summary === 1) 2.76m - 29:56(10:50/m) 138/160bpm [1496b/mi] 369cal 2) 0.03m - 32(16:08/m) 145/151bpm [2339b/mi] 6cal 3) 0.03m - 26(13:18/m) 145/148bpm [1927b/mi] 5cal 4) 0.03m - 30(15:24/m) 150/154bpm [2311b/mi] 6cal 5) 0.03m - 22(11:16/m) 156/158bpm [1759b/mi] 5cal 6) 0.03m - 21(12:03/m) 158/161bpm [1904b/mi] 4cal 7) 0.54m - 5:02(9:20/m) 142/164bpm [1325b/mi] 63cal Add a comment	40.1mi, 3:41:14 Bike - General Split Summary === 1) 3.11m - 14:52(4:47/m) 118/151bpm [565b/mi] 140cal 2) 3.11m - 22:13(7:09/m) 144/166bpm [1029b/mi] 265cal 3) 3.11m - 16:55(5:27/m) 123/156bpm [670b/mi] 112cal 4) 3.11m - 15:23(4:57/m) 132/154bpm [653b/mi] 136cal 5) 3.11m - 21:26(6:54/m) 148/173bpm [1021b/mi] 258cal 6) 3.11m - 23:19(7:30/m) 153/168bpm [1148b/mi] 298cal 7) 3.11m - 20:00(6:26/m) 140/172bpm [901b/mi] 223cal 8) 3.11m - 12:22(3:59/m) 146/174bpm [581b/mi] 133cal 9) 3.11m - 18:07(5:50/m) 136/165bpm [793b/mi] 150cal 10) 3.11m - 11:57(3:51/m) 135/158bpm [519b/mi] 95cal 11) 3.11m - 10:42(3:27/m) 136/161bpm [468b/mi] 81cal 12) 3.11m - 13:58(4:30/m) 134/165bpm [603b/mi] 114cal 13) 2.82m - 20:00(7:05/m) 142/166bpm [1007b/mi] 227cal Add a comment
Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25	Fri 26th Nov Nov 26	Sat 27th Nov Nov 27
-	-	4.8mi, 40:48 Run - General Split Summary === 1) 4.83m - 40:48(8:27/m) 143/160bpm [1208b/mi] 539cal Add a comment	19.8mi, 1:05:40 Bike - Virtual Ride Split Summary === 1) 19.75m - 1:05:40(3:19/m) 126/342W 18.05/34.3mph Add a comment	-	5.3mi, 46:39 Run - Tempo Split Summary === 1) 1.36m - 11:49(8:41/m) 139/153bpm [1207b/mi] 153cal 2) 0.74m - 6:01(8:10/m) 155/185bpm [1266b/mi] 85cal 3) 0.09m - 1:46(18:54/m) 138/183bpm [2607b/mi] 18cal 4) 0.42m - 3:09(7:27/m) 152/169bpm [1133b/mi] 41cal 5) 0.1m - 1:30(15:32/m) 144/170bpm [2236b/mi] 17cal 6) 0.79m - 6:02(7:36/m) 179/196bpm [1361b/mi] 102cal 7) 0.09m - 1:30(17:30/m) 153/192bpm [2678b/mi] 18cal 8) 0.39m - 3:01(7:50/m) 169/193bpm [1324b/mi] 45cal 9) 0.1m - 1:31(15:15/m) 148/184bpm [2258b/mi] 17cal 10) 0.75m - 6:01(8:00/m) 171/195bpm [1367b/mi] 95cal 11) 0.02m - 30(31:20/m) 182/193bpm [5702b/mi] 9cal 12) 0.46m - 3:49(8:20/m) 149/157bpm [1242b/mi] 48cal Add a comment	4.9mi, 30:19 Bike - Virtual Ride Split Summary === 1) 4.94m - 30:19(6:08/m) 66/78rpm 147/243W 9.78/24.22mph Add a comment 14.5mi, 1:00:28 Bike - Virtual Ride Split Summary === 1) 14.51m - 1:00:28(4:10/m) 120/137bpm [500b/mi] 140/349W 14.39/51.87mph Add a comment
Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1	Thu 2nd Dec Dec 2	Fri 3rd Dec Dec 3	Sat 4th Dec Dec 4
5mi, 44:44 Run - Hill Work Split Summary === 1) 1.4m - 12:03(8:36/m) 138/150bpm [1188b/mi] 160cal 2) 0.23m - 2:02(9:00/m) 123/144bpm [1107b/mi] 24cal 3) 0.21m - 2:04(9:48/m) 141/147bpm [1383b/mi] 24cal 4) 0.23m - 2:01(8:53/m) 150/160bpm [1332b/mi] 28cal 5) 0.23m - 2:14(9:41/m) 149/159bpm [1444b/mi] 26cal 6) 0.23m - 2:01(8:56/m) 147/158bpm [1314b/mi] 28cal 7) 0.23m - 2:07(9:20/m) 147/160bpm [1372b/mi] 26cal 8) 0.22m - 2:01(9:00/m) 152/159bpm [1369b/mi] 29cal 9) 0.22m - 2:10(9:50/m) 144/157bpm [1416b/mi] 26cal 10) 0.21m - 2:02(9:32/m) 148/161bpm [1412b/mi] 27cal 11) 0.21m - 2:08(10:02/m) 152/170bpm [1526b/mi] 26cal 12) 1.4m - 11:51(8:29/m) 145/152bpm [1231b/mi] 156cal Add a comment	-	6mi, 50:06 Run - General Split Summary === 1) 0.44m - 4:00(9:06/m) 124/137bpm [1129b/mi] 45cal 2) 0.13m - 1:00(7:33/m) 142/149bpm [1072b/mi] 13cal 3) 0.45m - 4:00(8:54/m) 139/150bpm [1238b/mi] 53cal 4) 0.12m - 1:00(8:24/m) 131/138bpm [1101b/mi] 12cal 5) 0.45m - 4:00(8:51/m) 131/143bpm [1159b/mi] 49cal 6) 0.14m - 1:00(7:15/m) 137/145bpm [993b/mi] 12cal 7) 0.47m - 4:00(8:31/m) 136/145bpm [1157b/mi] 51cal 8) 0.13m - 1:00(7:25/m) 147/152bpm [1091b/mi] 14cal 9) 0.48m - 4:00(8:18/m) 146/149bpm [1212b/mi] 55cal 10) 0.12m - 1:00(8:19/m) 143/148bpm [1190b/mi] 12cal 11) 0.46m - 4:00(8:38/m) 146/152bpm [1261b/mi] 53cal 12) 0.15m - 1:00(6:54/m) 154/163bpm [1062b/mi] 14cal 13) 0.48m - 4:00(8:21/m) 150/163bpm [1254b/mi] 55cal 14) 0.15m - 1:00(6:38/m) 163/165bpm [1081b/mi] 15cal 15) 0.47m - 4:00(8:34/m) 154/167bpm [1318b/mi] 55cal 16) 0.13m - 1:00(7:45/m) 161/167bpm [1246b/mi] 14cal 17) 0.51m - 4:00(7:48/m) 150/169bpm [1170b/mi] 55cal 18) 0.15m - 1:00(6:46/m) 155/164bpm [1050b/mi] 14cal 19) 0.44m - 4:00(9:10/m) 141/171bpm [1292b/mi] 46cal 20) 0.14m - 1:00(6:59/m) 148/157bpm [1033b/mi] 13cal 21) 0.01m - 6(11:14/m) 157/158bpm [1763b/mi] 1cal Add a comment	23.3mi, 1:09:51 Bike - Virtual Ride Split Summary === 1) 23.31m - 1:09:51(3:00/m) 57/72rpm 153/308W 20.03/34.77mph Add a comment	0.9mi, 49:19 Swim - General Split Summary === 1) 0.03m - 1:11(38:17/m) 112/119bpm [4287b/mi] 10cal 24/rpm 2) 0m - 45(0/m) 111/120bpm [INFb/mi] 3) 0.03m - 2:09(1:09:05/m) 114/125bpm [7875b/mi] 10cal 28/rpm 4) 0m - 23(0/m) 123/125bpm [INFb/mi] 5) 0.03m - 2:10(1:09:44/m) 121/132bpm [8439b/mi] 10cal 27/rpm 6) 0m - 20(0/m) 124/128bpm [INFb/mi] 7) 0.03m - 2:19(1:14:32/m) 125/140bpm [9318b/mi] 10cal 29/rpm 8) 0m - 20(0/m) 122/124bpm [INFb/mi] 9) 0.03m - 2:11(1:10:32/m) 123/128bpm [8676b/mi] 10cal 29/rpm 10) 0m - 43(0/m) 112/121bpm [INFb/mi] 11) 0.03m - 1:15(40:00/m) 119/128bpm [4760b/mi] 10cal 24/rpm 12) 0m - 1:00(0/m) 108/118bpm [INFb/mi] 13) 0.02m - 30(32:36/m) 105/109bpm [3423b/mi] 5cal 26/rpm 14) 0m - 45(0/m) 117/124bpm [INFb/mi] 15) 0.02m - 33(35:01/m) 123/129bpm [4307b/mi] 5cal 26/rpm 16) 0m - 15(0/m) 126/129bpm [INFb/mi] 17) 0.02m - 41(43:54/m) 129/134bpm [5662b/mi] 5cal 22/rpm 18) 0m - 5(0/m) 130/131bpm [INFb/mi] 19) 0.02m - 35(37:10/m) 125/127bpm [4645b/mi] 5cal 26/rpm 20) 0m - 6(0/m) 127/128bpm [INFb/mi] 21) 0.02m - 40(43:07/m) 129/138bpm [5561b/mi] 5cal 22/rpm 22) 0m - 8(0/m) 138/139bpm [INFb/mi] 23) 0.02m - 34(36:45/m) 134/139bpm [4925b/mi] 5cal 25/rpm 24) 0m - 5(0/m) 135/136bpm [INFb/mi] 25) 0.02m - 43(46:01/m) 133/138bpm [6120b/mi] 5cal 22/rpm 26) 0m - 3(0/m) 137/137bpm [INFb/mi] 27) 0.02m - 35(37:40/m) 141/144bpm [5311b/mi] 5cal 26/rpm 28) 0m - 3(0/m) 144/144bpm [INFb/mi] 29) 0.02m - 40(43:14/m) 140/144bpm [6052b/mi] 5cal 22/rpm 30) 0m - 6(0/m) 140/141bpm [INFb/mi] 31) 0.02m - 35(37:36/m) 139/144bpm [5226b/mi] 5cal 24/rpm 32) 0m - 4(0/m) 142/143bpm [INFb/mi] 33) 0.02m - 43(46:29/m) 142/144bpm [6601b/mi] 5cal 22/rpm 34) 0m - 31(0/m) 132/138bpm [INFb/mi] 35) 0.03m - 1:37(51:54/m) 129/142bpm [6695b/mi] 10cal 24/rpm 36) 0m - 36(0/m) 121/126bpm [INFb/mi] 37) 0.2m - 8:14(40:47/m) 144/155bpm [5873b/mi] 65cal 24/rpm 38) 0m - 30(0/m) 133/144bpm [INFb/mi] 39) 0.03m - 1:39(53:09/m) 127/134bpm [6749b/mi] 10cal 25/rpm 40) 0m - 37(0/m) 123/131bpm [INFb/mi] 41) 0.19m - 8:42(46:39/m) 144/156bpm [6717b/mi] 60cal 23/rpm 42) 0m - 17(0/m) 141/145bpm [INFb/mi] 43) 0.06m - 3:20(53:38/m) 129/136bpm [6920b/mi] 20cal 26/rpm Add a comment	-	12.5mi, 2:07:24 Bike - Virtual Ride Split Summary === 1) 12.45m - 2:07:24(10:14/m) 59/84rpm 128/244W 5.86/42.59mph Add a comment

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