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dd2411
F45

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Recent Training
30th Mar	General	3.1mi	32:29
27th Mar	General	2.9mi	1:37:25
25th Mar	General	1.3mi	22:22
24th Mar	General	0.3mi	3:18
24th Mar	General	1.6mi	34:02

12 Month Benchmarks	Run	Bike
Mile	9:11	6:13
5k	32:20	37:44

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Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014
1mi	1	7:01 7:01/mi	61.13						7:01 61.13
5km	6	24:17 7:49/mi	61.72			27:05 54.76	25:54 57.63	24:17 61.72	24:47 60.47
6km	1	32:56 8:50/mi	54.81						32:56 54.81
4.4mi	1	35:26 8:03/mi	60.22						35:26 60.22
5mi	4	38:52 7:46/mi	62.81					40:49 59.53	38:52 62.81	40:49 60.12
10km	8	52:13 8:24/mi	58.21	57:00 52.71		54:49 55.00	53:49 56.48	52:13 58.21	54:14 56.31	55:11 55.64
10mi	4	1:24:48 8:29/mi	59.17				1:30:44 55.04	1:24:48 59.17		1:27:05 57.92
13.1mi	6	1:55:51 8:51/mi	56.61		2:04:15 52.23	2:02:25 53.18		1:55:51 56.61	1:59:20 55.50
26.2mi	3	4:11:42 9:36/mi	53.97		5:03:55 44.17			4:11:42 53.97

2014		Result	WAVA	Distance
19 Oct	Abingdon Marathon		0.00	26.2mi
14 Sep	Grunty Fen Half Marathon		0.00	13.1mi
13 Jul	Lee Valley 10k		0.00	10km
8 Jun	Ickenham 5		0.00	5mi
24 May	BUPA Westminster Mile		0.00	1mi
18 May	Hornsey YMCA Crouch End 10k SB	55:11	55.64	10km
27 Apr	Thames Towpath 10 SB	1:27:05	57.92	10mi
19 Apr	Victoria Park Open 5 SB	40:49	60.12	5mi
2013		Result	WAVA	Distance
18 Aug	Burnham Beeches Half Marathon SB	1:59:20	55.50	13.1mi
14 Jul	Lee Valley 10k SB	54:14	56.31	10km
26 May	Westminster Mile PB	7:01	61.13	1mi
6 Apr	Victoria Park Open 5 PB	38:52	62.81	5mi
9 Feb	Metropolitan League (Women): Northwood PB	35:26	60.22	4.4mi
2 Feb	Gunpowder parkrun SB	24:47	60.47	5km
12 Jan	Metropolitan League (Women): Horsenden Hill PB	32:56	54.81	6km
2012		Result	WAVA	Distance
15 Dec	Gunpowder parkrun PB	24:17	61.72	5km
21 Oct	Abingdon Marathon PB	4:11:42	53.97	26.2mi
7 Oct	Royal Parks Half Marathon	2:03:29	53.36	13.1mi
8 Sep	Self Transcendence 10M PB	1:24:48	59.17	10mi
8 Jul	Run The River SB	40:49	59.53	5mi
17 Jun	Stortford 10	1:34:50	52.66	10mi
20 May	Hornsey YMCA Crouch End 10k PB	52:13	58.21	10km
22 Apr	London Marathon	4:39:11	48.46	26.2mi
7 Apr	Pymmes Parkrun	25:29	58.57	5km
31 Mar	The National Lottery - Olympic Park Run	43:06	56.38	5mi
18 Feb	Race Your Pace Half Marathon PB	1:55:51	56.61	13.1mi
2011		Result	WAVA	Distance
4 Dec	Mornington Chasers First Sunday of the Month Winter 10K GP Series SB	53:49	56.48	10km
19 Nov	Pymmes Parkrun SB	25:54	57.63	5km
5 Nov	Pymmes Parkrun	26:32	56.25	5km
16 Oct	Cabbage Patch 10 SB	1:30:44	55.04	10mi
30 Jul	Dorney Dash	55:40	54.60	10km
2010		Result	WAVA	Distance
24 Apr	Finsbury Parkrun SB	27:05	54.76	5km
7 Mar	Nike Milton Keynes Half Marathon SB	2:02:25	53.18	13.1mi
7 Feb	Regent's Park 10km, winter series (race 5) SB	54:49	55.00	10km
2009		Result	WAVA	Distance
27 Sep	Windsor Half Marathon	2:06:44	51.36	13.1mi
26 Apr	London Marathon SB	5:03:55	44.17	26.2mi
8 Mar	Nike MK Half Marathon SB	2:04:15	52.23	13.1mi
2008		Result	WAVA	Distance
21 Sep	Cancer Research - Finsbury Park SB	57:00	52.71	10km
20 Jul	BUPA Great Capital Run	57:47	51.84	10km

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	22	21	34	0	0	0	0	0	0	0	0	0	77
2023	0	0	1	0	0	0	0	0	0	0	0	0	1
2022	0	0	0	0	0	0	0	0	3	0	0	0	3
2022	57	21	20	27	10	6	0	13	17	20	21	7	220
2022	0	0	0	0	0	0	0	0	9	0	0	0	9
2021	26	24	9	17	16	23	49	27	15	21	42	31	300
2020	5	14	22	38	52	40	46	39	49	65	33	46	447
2019	10	0	0	0	0	0	0	0	0	2	2	2	16
2018	0	0	21	8	12	7	7	10	6	10	5	14	100
2017	3	5	8	0	11	6	9	0	11	0	0	2	54
2016	49	21	12	24	17	5	0	1	5	0	2	2	139
2015	0	0	0	0	0	8	0	3	0	0	0	0	11
2015	0	0.5	1.9	4.7	0	0	0	0	0	0	0	0	7.1
2015	47	31	4	0	2	16	10	29	6	10	34	27	216
2014	58	72	100	90	64	54	51	37	24	41	46	22	661
2013	94	108	127	79	85	87	109	111	80	101	23	23	1028
2013	0	0	0	0	0	0	0	0	0	0	3	0	3
2012	135	116	131	105	78	96	124	150	162	99	50	78	1323
2012	0	0	0	0	0	0	0	0	0	0	36	0	36
2011	41	67	71	72	61	109	90	63	102	137	142	125	1079
2010	118	102	89	75	71	77	57	68	51	24	38	26	794
2010	7	2	0	0	0	0	0	0	0	0	0	0	9
2009	85	105	80	95	82	127	114	78	126	89	125	98	1204
2009	0	0	0	0	0	0	0	2	7	0	0	0	9
2008	0	0	0	0	0	0	32	71	66	96	81	40	387

Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6	Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9
-	5mi, 2:27:58 Run - General Split Summary === 1) 0.62m - 34:57(56:15/m) 105/135bpm [5907b/mi] 158cal 2) 0.62m - 13:15(21:19/m) 131/163bpm [2792b/mi] 89cal 3) 0.62m - 19:16(31:01/m) 132/160bpm [4094b/mi] 124cal 4) 0.62m - 12:26(20:00/m) 145/165bpm [2900b/mi] 98cal 5) 0.62m - 17:43(28:31/m) 133/162bpm [3793b/mi] 100cal 6) 0.62m - 18:49(30:17/m) 132/165bpm [3998b/mi] 105cal 7) 0.62m - 13:31(21:45/m) 120/151bpm [2609b/mi] 57cal 8) 0.62m - 17:52(28:45/m) 127/156bpm [3651b/mi] 89cal 9) 0.01m - 9(11:14/m) 130/133bpm [1461b/mi] 1cal Add a comment	-	2.6mi, 1:23:59 Run - General Split Summary === 1) 0.62m - 24:21(39:11/m) 100/139bpm [3919b/mi] 109cal 2) 0.62m - 16:35(26:41/m) 102/125bpm [2721b/mi] 74cal 3) 0.62m - 20:01(32:12/m) 117/144bpm [3768b/mi] 108cal 4) 0.62m - 19:47(31:50/m) 100/155bpm [3183b/mi] 77cal 5) 0.11m - 3:16(28:47/m) 132/146bpm [3799b/mi] 23cal Add a comment	-	-	-
Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13	Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16
-	-	3.1mi, 1:00:45 Run - General Split Summary === 1) 0.62mi - 7:13(11:38/mi) 126/142bpm [1465b/mi] 60cal 2) 0.62mi - 15:03(24:13/mi) 113/148bpm [2736b/mi] 83cal 3) 0.62mi - 9:16(14:54/mi) 131/153bpm [1953b/mi] 72cal 4) 0.62mi - 17:53(28:47/mi) 101/116bpm [2906b/mi] 60cal 5) 0.57mi - 11:20(19:55/mi) 111/134bpm [2212b/mi] 60cal Add a comment	2.7mi, 1:23:16 Run - General Split Summary === 1) 0.62mi - 20:10(32:27/mi) 81/105bpm [2628b/mi] 68cal 2) 0.62mi - 16:09(26:00/mi) 89/115bpm [2314b/mi] 65cal 3) 0.62mi - 19:52(31:59/mi) 111/135bpm [3550b/mi] 106cal 4) 0.62mi - 18:24(29:37/mi) 123/153bpm [3642b/mi] 106cal 5) 0.24mi - 8:40(36:53/mi) 127/161bpm [4683b/mi] 51cal Add a comment	3mi, 30:21 Run - General Split Summary === 1) 0.62mi - 6:44(10:50/mi) 132/143bpm [1429b/mi] 59cal 2) 0.62mi - 6:09(9:54/mi) 142/149bpm [1405b/mi] 59cal 3) 0.62mi - 6:00(9:39/mi) 150/155bpm [1447b/mi] 58cal 4) 0.62mi - 5:55(9:31/mi) 152/168bpm [1447b/mi] 58cal 5) 0.49mi - 5:34(11:16/mi) 155/165bpm [1745b/mi] 55cal Add a comment	-	-
Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20	Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23
-	-	-	2.8mi, 1:26:12 Run - General Split Summary === 1) 0.62mi - 23:46(38:16/mi) 99/139bpm [3788b/mi] 97cal 2) 0.62mi - 14:32(23:24/mi) 116/140bpm [2714b/mi] 83cal 3) 0.62mi - 24:31(39:27/mi) 112/139bpm [4418b/mi] 104cal 4) 0.62mi - 13:41(22:01/mi) 108/125bpm [2378b/mi] 59cal 5) 0.34mi - 9:42(28:25/mi) 125/155bpm [3553b/mi] 60cal Add a comment	-	-	3.1mi, 35:43 Run - General Split Summary === 1) 0.62mi - 7:34(12:11/mi) 117/137bpm [1425b/mi] 57cal 2) 0.62mi - 6:56(11:10/mi) 130/143bpm [1452b/mi] 59cal 3) 0.62mi - 6:35(10:35/mi) 145/160bpm [1536b/mi] 62cal 4) 0.62mi - 7:00(11:16/mi) 147/157bpm [1657b/mi] 66cal 5) 0.62mi - 7:29(12:03/mi) 147/165bpm [1770b/mi] 65cal 6) 0.02mi - 9(8:54/mi) 166/166bpm [1477b/mi] 1cal Add a comment
Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27	Tue 28th Mar Mar 28	Wed 29th Mar Mar 29	Thu 30th Mar Mar 30
0.3mi, 3:18 Run - General Split Summary === 1) 0.34mi - 3:18(9:39/mi) 134/151bpm [1293b/mi] 28cal Add a comment 1.6mi, 34:02 Run - General Split Summary === 1) 0.62mi - 12:11(19:36/mi) 116/150bpm [2274b/mi] 73cal 2) 0.62mi - 13:10(21:11/mi) 125/153bpm [2648b/mi] 90cal 3) 0.3mi - 8:41(28:37/mi) 123/165bpm [3521b/mi] 50cal Add a comment	1.3mi, 22:22 Bike - General Split Summary === 1) 0.34mi - 3:22(9:52/mi) 68/96bpm [671b/mi] 7cal 2) 0.34mi - 2:29(7:16/mi) 100/111bpm [727b/mi] 12cal 3) 0.34mi - 2:36(7:35/mi) 94/103bpm [713b/mi] 10cal 4) 0.27mi - 13:55(52:20/mi) 83/102bpm [4344b/mi] 36cal Add a comment	-	2.9mi, 1:37:25 Run - General Split Summary === 1) 0.62mi - 27:19(43:57/mi) 95/131bpm [4176b/mi] 110cal 2) 0.62mi - 21:30(34:37/mi) 120/138bpm [4154b/mi] 129cal 3) 0.62mi - 17:26(28:03/mi) 122/140bpm [3422b/mi] 100cal 4) 0.62mi - 21:18(34:16/mi) 117/136bpm [4010b/mi] 92cal 5) 0.39mi - 9:52(25:04/mi) 120/146bpm [3008b/mi] 51cal Add a comment	-	-	3.1mi, 32:29 Run - General Split Summary === 1) 0.62mi - 6:42(10:46/mi) 131/145bpm [1411b/mi] 60cal 2) 0.62mi - 6:01(9:42/mi) 145/148bpm [1406b/mi] 59cal 3) 0.62mi - 6:12(9:58/mi) 148/166bpm [1475b/mi] 61cal 4) 0.62mi - 6:15(10:04/mi) 157/171bpm [1581b/mi] 63cal 5) 0.62mi - 7:11(11:34/mi) 168/183bpm [1942b/mi] 73cal 6) 0.01mi - 8(9:14/mi) 183/183bpm [1689b/mi] 2cal Add a comment

dd2411 F45

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dd2411
F45