jLJ

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Recent Training
21st Apr	General	15.8mi	2:55:47
20th Apr	General	5.8mi	50:27
19th Apr	General	2.6mi	28:26
18th Apr	General	17.1mi	2:47:34
16th Apr	General	7.3mi	1:12:47

12 Month Benchmarks	Run
Mile	5:52
5k	19:41
5mi	33:47
10k	43:17
10mi	1:14:56
Half	1:39:43
20mi	3:14:13
Mara	4:24:53
50k	5:20:28
40mi	7:21:13
75k	9:03:19
50mi	10:46:45

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2011	2021	2022	PB	WB
5km	9	20:44 62.64			20:44 6:40/mi	62.64
5mi	1	37:36 56.42			37:36 7:31/mi	56.42
10km	2	46:38 56.94			46:38 7:30/mi	56.94
7mi	1	49:49 60.49			49:49 7:07/mi	60.49
10mi	1	1:28:45 49.38			1:28:45 8:53/mi	49.38
13.1mi	3	1:38:01 59.32			1:38:01 7:29/mi	59.32
50km	4		6:28:00 41.04	6:32:00 40.96	6:28:00 12:29/mi	41.04
36mi	1			7:24:00 43.63	7:24:00 12:20/mi	43.63

2022		Result	WAVA	Distance
8 Oct	Midstate Massive		0.00	100mi
30 Jul	Moosalamoo PB	7:24:00	43.63	36mi
11 Jun	Dummerhill SB	6:32:00	40.96	50km
4 May	Blood Root	7:23:00	36.24	50km
2021		Result	WAVA	Distance
6 Nov	The Hamster wheel	52 / 0	0.00	12hr
8 Aug	Ragged 50k	7:34:00	35.07	50km
1 May	Big A PB	6:28:00	41.04	50km
2017		Result	WAVA	Distance
19 Nov	Turkey Trot 10K		0.00	10km
28 Oct	Stone Arch Bridge		0.00	10mi
2011		Result	WAVA	Distance
4 Sep	Swanzey Covered Bridges Half Marathon - Elijah's Race‏	1:48:07	53.78	13.1mi
23 Jul	Black Park parkrun	20:59	61.90	5km
17 Jul	Wycombe Half Marathon	1:45:53	54.91	13.1mi
19 Jun	Penn Seven PB	49:49	60.49	7mi
12 Jun	St Albans Half Marathon PB	1:38:01	59.32	13.1mi
28 May	Black Park parkrun PB	20:44	62.64	5km
17 May	Queen Mother Reservoir 10K - Race 1 PB	46:38	56.94	10km
14 May	Black Park parkrun	22:12	58.50	5km
8 May	Marlow 5 PB	37:36	56.42	5mi
7 May	Black Park parkrun	22:24	57.98	5km
2 May	Watford 10k	51:04	52.00	10km
29 Apr	black park parkrun	30:10	43.05	5km
22 Apr	Maidenhead Easter 10 PB	1:28:45	49.38	10mi
16 Apr	Black Park parkrun	23:02	56.14	5km
2 Apr	black park parkrun	22:46	56.80	5km
26 Mar	Black Park parkrun	22:23	57.77	5km
19 Mar	Black Park parkrun	25:04	51.59	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
2024	2	2	8	0	0	0	0	0	0	0	0	0	12
2024	183	137	158	138	0	0	0	0	0	0	0	0	616
2023	0	0	0	0	0	2	0	0	0	3	2	4	11
2023	150	92	156	207	217	212	104	191	76	160	159	207	1931
2022	0	0	0	0	0	0	0	0	6	0	0	0	6
2022	153	159	225	213	116	126	176	209	231	171	77	101	1957
2021	180	172	179	126	171	166	202	180	183	191	136	167	2053
2021	0	0	0	0	0	0	0	9	0	0	0	0	9
2013	26	81	259	0	0	0	35	0	0	0	0	0	402
2012	0	0	0	0	128	0	447	574	55	492	242	0	1938

Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2
3.4mi, 31:05 Run - Treadmill 1) 1mi - 9:39(9:39/mi) 106/122bpm [1022b/mi] 70cal 2) 1mi - 8:41(8:41/mi) 120/127bpm [1042b/mi] 77cal 3) 1mi - 8:47(8:47/mi) 124/128bpm [1089b/mi] 80cal 4) 0.35mi - 3:59(11:18/mi) 124/129bpm [1401b/mi] 34cal Add a comment	6.2mi, 54:09 Run - General 1) 1mi - 9:07(9:07/mi) 124/138bpm [1131b/mi] 105cal 2) 1mi - 8:45(8:45/mi) 133/154bpm [1163b/mi] 110cal 3) 1mi - 9:03(9:03/mi) 141/163bpm [1275b/mi] 113cal 4) 1mi - 8:54(8:54/mi) 139/152bpm [1237b/mi] 108cal 5) 1mi - 8:29(8:29/mi) 142/159bpm [1205b/mi] 103cal 6) 1mi - 8:14(8:14/mi) 150/163bpm [1234b/mi] 111cal 7) 0.19mi - 1:37(8:29/mi) 147/155bpm [1247b/mi] 21cal Add a comment	-	-	-	-	8.5mi, 1:33:09 Run - General 1) 1mi - 11:05(11:05/mi) 146/166bpm [1619b/mi] 146cal 2) 1mi - 10:50(10:50/mi) 141/166bpm [1527b/mi] 123cal 3) 1mi - 11:00(11:00/mi) 130/163bpm [1431b/mi] 115cal 4) 1mi - 13:24(13:24/mi) 146/177bpm [1957b/mi] 152cal 5) 1mi - 11:35(11:35/mi) 137/162bpm [1588b/mi] 115cal 6) 1mi - 11:57(11:57/mi) 133/161bpm [1589b/mi] 110cal 7) 1mi - 10:01(10:01/mi) 133/148bpm [1332b/mi] 112cal 8) 1mi - 8:50(8:50/mi) 134/142bpm [1183b/mi] 101cal 9) 0.5mi - 4:26(8:47/mi) 138/146bpm [1213b/mi] 55cal Add a comment
Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9
-	2.3mi, 56:52 Cross - General 1) 1mi - 24:23(24:23/mi) 90/105bpm [2195b/mi] 111cal 21/80rpm 2) 1mi - 24:12(24:12/mi) 99/111bpm [2397b/mi] 120cal 18/80rpm 3) 0.33mi - 8:16(25:13/mi) 102/114bpm [2572b/mi] 42cal 16/79rpm Add a comment	-	13.8mi, 2:29:34 Run - General 1) 1mi - 8:30(8:30/mi) 145/166bpm [1233b/mi] 111cal 2) 1mi - 11:17(11:17/mi) 168/179bpm [1895b/mi] 169cal 3) 1mi - 11:45(11:45/mi) 167/181bpm [1961b/mi] 168cal 4) 1mi - 8:55(8:55/mi) 151/170bpm [1347b/mi] 109cal 5) 1mi - 8:57(8:57/mi) 167/180bpm [1493b/mi] 127cal 6) 1mi - 9:59(9:59/mi) 176/184bpm [1758b/mi] 153cal 7) 1mi - 10:13(10:13/mi) 168/178bpm [1717b/mi] 140cal 8) 1mi - 15:35(15:35/mi) 166/201bpm [2586b/mi] 206cal 9) 1mi - 10:11(10:11/mi) 150/185bpm [1528b/mi] 106cal 10) 1mi - 11:46(11:46/mi) 157/170bpm [1847b/mi] 139cal 11) 1mi - 11:59(11:59/mi) 181/200bpm [2169b/mi] 181cal 12) 1mi - 11:36(11:36/mi) 167/188bpm [1936b/mi] 151cal 13) 1mi - 11:54(11:54/mi) 155/168bpm [1845b/mi] 129cal 14) 0.81mi - 6:57(8:35/mi) 163/175bpm [1399b/mi] 83cal Add a comment	11mi, 1:58:39 Run - General 1) 1mi - 10:44(10:44/mi) 128/144bpm [1373b/mi] 121cal 2) 1mi - 11:43(11:43/mi) 127/143bpm [1488b/mi] 119cal 3) 1mi - 20:26(20:26/mi) 107/152bpm [2187b/mi] 137cal 4) 1mi - 15:21(15:21/mi) 132/152bpm [2027b/mi] 147cal 5) 1mi - 9:57(9:57/mi) 132/149bpm [1313b/mi] 97cal 6) 1mi - 8:41(8:41/mi) 133/146bpm [1156b/mi] 99cal 7) 1mi - 9:21(9:21/mi) 129/146bpm [1206b/mi] 108cal 8) 1mi - 8:12(8:12/mi) 139/147bpm [1139b/mi] 105cal 9) 1mi - 8:03(8:03/mi) 146/154bpm [1174b/mi] 104cal 10) 1mi - 8:03(8:03/mi) 149/157bpm [1200b/mi] 105cal 11) 1mi - 7:59(7:59/mi) 151/160bpm [1205b/mi] 104cal 12) 0.01mi - 8(10:19/mi) 146/147bpm [1507b/mi] 1cal Add a comment	-	6.5mi, 1:00:07 Run - General 1) 1mi - 9:21(9:21/mi) 148/167bpm [1384b/mi] 121cal 2) 1mi - 8:22(8:22/mi) 161/171bpm [1348b/mi] 122cal 3) 1mi - 8:44(8:44/mi) 161/174bpm [1405b/mi] 124cal 4) 1mi - 10:50(10:50/mi) 137/168bpm [1485b/mi] 112cal 5) 1mi - 10:41(10:41/mi) 152/168bpm [1623b/mi] 129cal 6) 1mi - 7:59(7:59/mi) 149/161bpm [1189b/mi] 101cal 7) 0.52mi - 4:11(8:05/mi) 141/153bpm [1140b/mi] 45cal Add a comment
Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16
3.8mi, 40:00 Run - General 1) 3.8mi - 40:00(10:32/mi) 477cal 5.7/0mph Add a comment	7.7mi, 1:12:37 Run - General 1) 1mi - 10:01(10:01/mi) 133/154bpm [1333b/mi] 121cal 2) 1mi - 9:45(9:45/mi) 141/154bpm [1374b/mi] 127cal 3) 1mi - 8:27(8:27/mi) 133/146bpm [1125b/mi] 101cal 4) 1mi - 8:26(8:26/mi) 138/143bpm [1164b/mi] 107cal 5) 1mi - 10:33(10:33/mi) 137/150bpm [1445b/mi] 110cal 6) 1mi - 11:25(11:25/mi) 141/168bpm [1609b/mi] 119cal 7) 1mi - 8:20(8:20/mi) 166/170bpm [1383b/mi] 115cal 8) 0.67mi - 5:40(8:26/mi) 153/173bpm [1290b/mi] 75cal Add a comment	6.1mi, 54:43 Run - General 1) 1mi - 9:25(9:25/mi) 128/152bpm [1206b/mi] 106cal 2) 1mi - 8:48(8:48/mi) 138/150bpm [1215b/mi] 111cal 3) 1mi - 8:56(8:56/mi) 141/153bpm [1259b/mi] 112cal 4) 1mi - 9:41(9:41/mi) 138/152bpm [1336b/mi] 112cal 5) 1mi - 8:40(8:40/mi) 144/154bpm [1247b/mi] 109cal 6) 1mi - 8:45(8:45/mi) 147/155bpm [1287b/mi] 110cal 7) 0.05mi - 28(9:01/mi) 148/149bpm [1334b/mi] 6cal Add a comment	8.5mi, 1:26:21 Run - General 1) 1mi - 10:22(10:22/mi) 127/147bpm [1316b/mi] 119cal 2) 1mi - 10:10(10:10/mi) 131/146bpm [1333b/mi] 116cal 3) 1mi - 10:29(10:29/mi) 133/149bpm [1394b/mi] 122cal 4) 1mi - 9:50(9:50/mi) 135/147bpm [1328b/mi] 112cal 5) 1mi - 9:38(9:38/mi) 136/152bpm [1310b/mi] 108cal 6) 1mi - 10:13(10:13/mi) 139/166bpm [1421b/mi] 124cal 7) 1mi - 10:23(10:23/mi) 155/173bpm [1609b/mi] 124cal 8) 1mi - 10:51(10:51/mi) 158/168bpm [1715b/mi] 132cal 9) 0.46mi - 4:24(9:37/mi) 155/172bpm [1492b/mi] 57cal Add a comment	24.1mi, 5:07:44 Run - General 1) 1mi - 11:16(11:16/mi) 120/135bpm [1352b/mi] 110cal 2) 1mi - 10:57(10:57/mi) 127/136bpm [1390b/mi] 112cal 3) 1mi - 10:02(10:02/mi) 130/139bpm [1305b/mi] 118cal 4) 1mi - 16:17(16:17/mi) 122/153bpm [1986b/mi] 136cal 5) 1mi - 12:15(12:15/mi) 125/146bpm [1531b/mi] 104cal 6) 1mi - 10:44(10:44/mi) 129/147bpm [1384b/mi] 112cal 7) 1mi - 10:46(10:46/mi) 128/139bpm [1378b/mi] 109cal 8) 1mi - 9:31(9:31/mi) 127/141bpm [1208b/mi] 93cal 9) 1mi - 13:27(13:27/mi) 115/136bpm [1546b/mi] 86cal 10) 1mi - 18:25(18:25/mi) 125/165bpm [2302b/mi] 151cal 11) 1mi - 13:48(13:48/mi) 144/166bpm [1987b/mi] 159cal 12) 1mi - 12:20(12:20/mi) 138/152bpm [1703b/mi] 108cal 13) 1mi - 14:53(14:53/mi) 120/150bpm [1786b/mi] 107cal 14) 1mi - 10:37(10:37/mi) 126/140bpm [1338b/mi] 98cal 15) 1mi - 13:12(13:12/mi) 134/153bpm [1769b/mi] 133cal 16) 1mi - 13:43(13:43/mi) 133/149bpm [1823b/mi] 109cal 17) 1mi - 15:18(15:18/mi) 132/151bpm [2019b/mi] 115cal 18) 1mi - 12:20(12:20/mi) 129/160bpm [1592b/mi] 98cal 19) 1mi - 9:05(9:05/mi) 137/146bpm [1244b/mi] 101cal 20) 1mi - 11:27(11:27/mi) 134/150bpm [1534b/mi] 113cal 21) 1mi - 13:28(13:28/mi) 126/145bpm [1696b/mi] 127cal 22) 1mi - 14:47(14:47/mi) 128/158bpm [1892b/mi] 122cal 23) 1mi - 12:57(12:57/mi) 123/145bpm [1592b/mi] 107cal 24) 1mi - 15:22(15:22/mi) 124/149bpm [1905b/mi] 110cal 25) 0.09mi - 48(8:51/mi) 131/143bpm [1159b/mi] 7cal Add a comment	-	7.3mi, 1:12:47 Run - General 1) 1mi - 10:41(10:41/mi) 150/167bpm [1602b/mi] 146cal 2) 1mi - 8:49(8:49/mi) 156/169bpm [1374b/mi] 107cal 3) 1mi - 10:53(10:53/mi) 143/162bpm [1556b/mi] 134cal 4) 1mi - 10:58(10:58/mi) 129/151bpm [1415b/mi] 108cal 5) 1mi - 9:08(9:08/mi) 132/154bpm [1206b/mi] 106cal 6) 1mi - 10:41(10:41/mi) 139/151bpm [1486b/mi] 118cal 7) 1mi - 8:54(8:54/mi) 125/140bpm [1112b/mi] 97cal 8) 0.31mi - 2:43(8:42/mi) 133/136bpm [1157b/mi] 31cal Add a comment
Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20	Sun 21st Apr Apr 21	Mon 22nd Apr Apr 22	Tue 23rd Apr Apr 23
-	17.1mi, 2:47:34 Run - General 1) 1mi - 9:14(9:14/mi) 132/148bpm [1218b/mi] 114cal 2) 1mi - 9:56(9:56/mi) 147/157bpm [1459b/mi] 142cal 3) 1mi - 9:25(9:25/mi) 162/175bpm [1524b/mi] 126cal 4) 1mi - 8:42(8:42/mi) 170/175bpm [1479b/mi] 120cal 5) 1mi - 8:29(8:29/mi) 171/183bpm [1450b/mi] 117cal 6) 1mi - 8:11(8:11/mi) 170/177bpm [1392b/mi] 111cal 7) 1mi - 8:28(8:28/mi) 170/177bpm [1439b/mi] 116cal 8) 1mi - 8:23(8:23/mi) 166/175bpm [1393b/mi] 117cal 9) 1mi - 8:52(8:52/mi) 144/155bpm [1278b/mi] 111cal 10) 1mi - 10:55(10:55/mi) 124/154bpm [1353b/mi] 120cal 11) 1mi - 10:13(10:13/mi) 122/147bpm [1247b/mi] 118cal 12) 1mi - 11:41(11:41/mi) 126/144bpm [1471b/mi] 113cal 13) 1mi - 13:45(13:45/mi) 125/147bpm [1719b/mi] 128cal 14) 1mi - 11:19(11:19/mi) 148/170bpm [1675b/mi] 135cal 15) 1mi - 10:09(10:09/mi) 158/172bpm [1604b/mi] 130cal 16) 1mi - 9:15(9:15/mi) 167/172bpm [1545b/mi] 122cal 17) 1mi - 9:36(9:36/mi) 164/172bpm [1575b/mi] 127cal 18) 0.1mi - 1:01(9:40/mi) 167/169bpm [1614b/mi] 13cal Add a comment	2.6mi, 28:26 Run - General 1) 1mi - 10:29(10:29/mi) 123/146bpm [1290b/mi] 122cal 2) 1mi - 12:24(12:24/mi) 122/141bpm [1512b/mi] 107cal 3) 0.59mi - 5:33(9:26/mi) 125/130bpm [1179b/mi] 61cal Add a comment	5.8mi, 50:27 Run - General 1) 1mi - 9:31(9:31/mi) 130/146bpm [1236b/mi] 118cal 2) 1mi - 9:04(9:04/mi) 134/149bpm [1214b/mi] 109cal 3) 1mi - 8:23(8:23/mi) 140/148bpm [1174b/mi] 108cal 4) 1mi - 8:43(8:43/mi) 144/152bpm [1256b/mi] 112cal 5) 1mi - 8:24(8:24/mi) 144/153bpm [1210b/mi] 108cal 6) 0.76mi - 6:22(8:23/mi) 144/148bpm [1208b/mi] 81cal Add a comment	15.8mi, 2:55:47 Run - General 1) 1mi - 10:16(10:16/mi) 129/152bpm [1325b/mi] 111cal 2) 1mi - 12:49(12:49/mi) 129/145bpm [1654b/mi] 126cal 3) 1mi - 15:35(15:35/mi) 120/150bpm [1869b/mi] 146cal 4) 1mi - 12:47(12:47/mi) 136/149bpm [1739b/mi] 132cal 5) 1mi - 11:59(11:59/mi) 130/149bpm [1557b/mi] 121cal 6) 1mi - 10:11(10:11/mi) 136/151bpm [1384b/mi] 111cal 7) 1mi - 9:33(9:33/mi) 131/143bpm [1251b/mi] 93cal 8) 1mi - 11:25(11:25/mi) 130/143bpm [1485b/mi] 101cal 9) 1mi - 12:07(12:07/mi) 125/140bpm [1515b/mi] 110cal 10) 1mi - 10:58(10:58/mi) 131/144bpm [1436b/mi] 99cal 11) 1mi - 10:34(10:34/mi) 125/140bpm [1321b/mi] 102cal 12) 1mi - 9:58(9:58/mi) 129/137bpm [1287b/mi] 113cal 13) 1mi - 10:55(10:55/mi) 129/151bpm [1408b/mi] 123cal 14) 1mi - 9:28(9:28/mi) 143/159bpm [1354b/mi] 106cal 15) 1mi - 9:23(9:23/mi) 137/145bpm [1285b/mi] 110cal 16) 0.75mi - 7:49(10:25/mi) 131/144bpm [1365b/mi] 80cal Add a comment	-	-

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