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Hey I just met you... and this is crazy... but I'm a runner.... so hill sprints maybe?! Show More...

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Recent Training
19th May	Recovery Run	5.2mi	42:15
10th May	Recovery Run	4mi	33:44
1st May	Long Run	14mi	2:06:43
28th Apr	Recovery Run	4mi	33:44
27th Apr	Tempo	5mi	34:53

12 Month Benchmarks	Run
Mile	6:18
5k	20:08
5mi	34:08
10k	42:25
10mi	1:09:34
Half	1:32:01

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Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2010	2011	2012	2013	2014	2019	2020	2021
1mi	1	5:43 5:43/mi	66.29		5:43 66.29
5km	1	18:58 6:06/mi	68.45							18:58 68.45
10km	12	39:31 6:22/mi	67.61			41:28 64.43	39:33 67.55	42:49 62.40	41:22 64.58	39:31 67.61	41:23 64.56	40:47 65.51	45:04 59.31
13mi	1	1:33:44 7:13/mi	61.72			1:33:44 61.72
13.1mi	10	1:28:50 6:47/mi	65.72	1:32:05 63.45	1:38:24 59.33	1:28:50 65.72	1:41:13 57.68			1:30:58 64.18			1:32:29 63.13

2021		Result	WAVA	Distance
7 Nov	Hertfordshire Half Marathon SB	1:32:29	63.13	13.1mi
2 Oct	Conquer Crystal Palace Autumn 5k 10k 15k and Half Marathon SB	45:04	59.31	10km
2020		Result	WAVA	Distance
9 Dec	CHASE THE MOON OLYMPIC PARK 5K 10K SB	40:47	65.51	10km
2019		Result	WAVA	Distance
6 Jul	Queen Elizabeth Olympic Park July 10K - Saturday 6 July	41:23	64.56	10km
11 May	Stockley Park 10k SB	41:23	64.56	10km
6 Apr	Queen Elizabeth Olympic Park April 10K - Saturday 6 April	45:09	59.17	10km
2014		Result	WAVA	Distance
17 Aug	Reepham Summer 10k PB	39:31	67.61	10km
10 Aug	Great Yarmouth Half Marathon SB	1:30:58	64.18	13.1mi
5 Jul	Lord Mayor's 5k City Centre Classic PB	18:58	68.45	5km
2013		Result	WAVA	Distance
10 Feb	Valentines day 10K - RCGP 2 SB	41:22	64.59	10km
2012		Result	WAVA	Distance
15 Apr	Newham Classic 10km SB	42:49	62.40	10km
2011		Result	WAVA	Distance
2 May	Breckland 10k SB	39:33	67.55	10km
13 Mar	Larking Gowen City of Norwich Half Marathon SB	1:41:13	57.68	13.1mi
2010		Result	WAVA	Distance
17 Oct	Cardiff Half Marathon PB	1:33:44	61.72	12.98mi
5 Sep	Framlingham 10K	41:42	64.07	10km
15 Aug	Great Yarmouth Half Marathon PB	1:28:50	65.72	13.1mi
27 Jun	Humpty Dumpty Reedham 10K	42:19	63.14	10km
16 May	Ranelagh Richmond Half Marathon	1:30:16	64.68	13.1mi
3 May	Watford 10k SB	41:28	64.43	10km
14 Mar	Silverstone Half Marathon	1:30:09	64.76	13.1mi
2009		Result	WAVA	Distance
12 Dec	Fetch London Mile - part 6 PB	5:43	66.29	1mi
9 Aug	Great Yarmouth Road Runners Half Marathon	1:42:17	57.08	13.1mi
14 Jun	Southend Half Marathon SB	1:38:24	59.33	13.1mi
2008		Result	WAVA	Distance
30 Nov	City of Norwich Half Marathon SB	1:32:05	63.45	13.1mi
10 Aug	Great Yarmouth Half-Marathon	1:44:33	55.88	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
2022	59	50	29	59	23	0	0	0	0	0	0	0	220
2021	0	0	0	0	0	0	0	0.7	0.6	0	0	0	1.2
2021	102	68	64	95	83	58	13	52	79	88	51	25	776
2020	0	0	0.3	0	0	0	0	0	0	0	0	0	0.3
2020	38	41	14	92	129	109	56	108	53	68	98	49	855
2020	0	10	43	0	0	0	0	0	0	0	0	0	53
2019	28	35	16	89	81	74	81	41	0	0	0	0	446
2018	0	0	0	0	0	0	0	0	0	0	0	7	7
2017	0	0	0	0	0	0	0	0	0	0	0	42	42
2016	0	0	0	0	0	0	0	0	0	0	0	20	20
2015	51	0	0	6	34	0	0	0	0	0	0	36	127
2014	0	17	0	23	106	93	80	71	49	4	13	3	459
2013	120	56	5	13	0	0	58	12	6	0	0	0	269
2012	0	0	0	0	0	0	0	0.2	0	0	0	0	0.2
2012	6	24	73	6	0	8	33	3	10	48	33	29	273
2012	0	0	0	0	0	0	0	0	20	35	0	10	65
2011	0	0	0	0	0	0	0	0	0	1	0.9	0	1.8
2011	17	19	47	60	53	22	35	15	40	0	5	0	313
2011	0	12	0	0	0	0	0	0	0	0	0	0	12
2010	0	0	0	0.6	0	0	0	0	0	0	0	0	0.6
2010	117	146	82	58	69	64	110	84	54	15	0	0	801
2010	0	0	0	0	0	0	14	8	18	0	0	0	40
2009	0	0	0	0	0	0	0.3	0	0	0	0	0	0.3
2009	81	41	59	20	45	67	48	53	5	31	39	32	520
2009	0	0	0	0	0	0	13	13	0	0	0	0	26
2008	0	0	0	0	0	0	0	69	80	37	95	19	301

Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2	Tue 3rd May May 3	Wed 4th May May 4
4mi, 33:44 Run - Recovery Run Split Summary === 1) 1m - 8:28(8:28/m) 139/153bpm [1177b/mi] 104cal 7.08/7.93mph 2) 1m - 8:26(8:26/m) 144/149bpm [1214b/mi] 105cal 7.12/7.58mph 3) 1m - 8:38(8:38/m) 144/151bpm [1242b/mi] 104cal 6.96/7.6mph 4) 1m - 8:11(8:11/m) 147/160bpm [1203b/mi] 101cal 7.33/8.1mph 5) 0m - 1(4:52/m) 158/158bpm [770b/mi] 12.31/7.16mph Add a comment	-	-	14mi, 2:06:43 Run - Long Run Split Summary === 1) 1m - 8:46(8:46/m) 132/145bpm [1157b/mi] 99cal 6.85/44.04mph 2) 1m - 8:48(8:48/m) 142/147bpm [1249b/mi] 106cal 6.82/7.6mph 3) 1m - 8:45(8:45/m) 143/160bpm [1251b/mi] 102cal 6.86/7.26mph 4) 1m - 8:47(8:47/m) 141/147bpm [1239b/mi] 93cal 6.83/7.31mph 5) 1m - 8:45(8:45/m) 141/147bpm [1234b/mi] 90cal 6.85/7.51mph 6) 1m - 8:52(8:52/m) 144/151bpm [1276b/mi] 93cal 6.77/7.03mph 7) 1m - 8:39(8:39/m) 141/146bpm [1221b/mi] 82cal 6.93/7.35mph 8) 1m - 8:49(8:49/m) 142/149bpm [1253b/mi] 82cal 6.8/7.74mph 9) 1m - 9:07(9:07/m) 140/145bpm [1277b/mi] 76cal 6.58/6.95mph 10) 1m - 9:15(9:15/m) 139/146bpm [1285b/mi] 76cal 6.49/7.06mph 11) 1m - 9:41(9:41/m) 140/148bpm [1356b/mi] 81cal 6.2/7.81mph 12) 1m - 9:26(9:26/m) 140/146bpm [1322b/mi] 80cal 6.36/7.91mph 13) 1m - 9:21(9:21/m) 139/145bpm [1299b/mi] 70cal 6.42/7.1mph 14) 1m - 9:40(9:40/m) 137/146bpm [1324b/mi] 69cal 6.21/6.51mph 15) 0m - 1(4:56/m) 144/144bpm [711b/mi] 12.16/6.53mph Add a comment	-	-	-
Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9	Tue 10th May May 10	Wed 11th May May 11
-	-	-	-	-	4mi, 33:44 Run - Recovery Run Split Summary === 1) 1m - 8:02(8:02/m) 145/161bpm [1165b/mi] 103cal 7.47/8.04mph 2) 1m - 8:10(8:10/m) 155/161bpm [1267b/mi] 114cal 7.34/7.87mph 3) 1m - 8:48(8:48/m) 158/165bpm [1391b/mi] 125cal 6.81/7.85mph 4) 1m - 8:41(8:41/m) 157/162bpm [1365b/mi] 120cal 6.9/9.31mph 5) 0.01m - 2(5:32/m) 155/155bpm [857b/mi] 10.86/8.35mph Add a comment	-
Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16	Tue 17th May May 17	Wed 18th May May 18
-	-	-	-	-	-	-
Thu 19th May May 19	Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22	Mon 23rd May May 23	Tue 24th May May 24	Wed 25th May May 25
5.2mi, 42:15 Run - Recovery Run Split Summary === 1) 1m - 7:55(7:55/m) 133/146bpm [1054b/mi] 88cal 7.57/8.12mph 2) 1m - 8:15(8:15/m) 143/150bpm [1181b/mi] 101cal 7.27/7.99mph 3) 1m - 8:18(8:18/m) 143/153bpm [1188b/mi] 96cal 7.22/7.95mph 4) 1m - 8:24(8:24/m) 171/178bpm [1436b/mi] 127cal 7.14/7.45mph 5) 1m - 8:15(8:15/m) 175/183bpm [1445b/mi] 129cal 7.27/7.66mph 6) 0.15m - 1:06(7:13/m) 182/182bpm [1314b/mi] 18cal 8.31/7.85mph Add a comment	-	-	-	-	-	-

Richard118 MS

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