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Mal M35

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Barnes Runners, Horsham Joggers

About Me
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Recent Blogs
...	Oct 2008
stuff	Jan 2008
Stars n bananas	Jan 2008
Sunday weigh in	Jan 2008
new photos	Jan 2008

Recent Training
9th Jun	General	33.1mi	2:10:48
8th Jun	General	26.2mi	1:41:52
7th Jun	General	32.1mi	2:08:22
6th Jun	General	27.9mi	1:55:42
3rd Jun	General	21.7mi	1:33:01

12 Month Benchmarks	Run	Bike
Mile	3:53	1:41
5k	22:22	8:51
5mi	37:59	15:49
10k	48:17	20:26
10mi	1:43:28	34:11
Half	2:16:20	45:37

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Buddies (3)

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+ 84 others

Best Times
Best WAVA

Dist	Races	PB	2006	2007	2008	2009	2010	2012	2013	2014	2017
5km	9	19:20 6:13/mi				20:21	20:55	19:20	22:09
7.8km	1	54:00 11:13/mi								54:00
5mi	3	33:26 6:41/mi								33:26
10km	21	39:41 6:23/mi	41:34	40:47	41:51	43:30			45:43	39:41	41:36
8mi	1	57:12 7:09/mi						57:12
10mi	2	1:08:42 6:52/mi								1:08:42
13.1mi	10	1:27:11 6:39/mi		1:28:56	1:28:16	1:42:25		1:34:29	1:40:01	1:27:11
20mi	1	2:33:25 7:40/mi								2:33:25
26.2mi	5	3:18:50 7:35/mi			3:39:00			3:34:50		3:18:50
38mi	1	7:08:00 11:16/mi								7:08:00
100km	1	16:21:00 15:47/mi								16:21:00

2017		Result	WAVA	Distance
12 Feb	Harrow Hill 10K SB	41:36	64.44	10km
2016		Result	WAVA	Distance
14 May	Arun River Marathon		0.00	26.6mi
14 Feb	Harrow Hill 10k		0.00	10km
31 Jan	Dark Star River Marathon		0.00	26.2mi
2015		Result	WAVA	Distance
15 Nov	Brighton 10k		0.00	10km
18 Oct	Steepdown Challenge		0.00	8km
11 Oct	Hickstead Gallop - WSFRL		0.00	7.75km
27 Sep	Barns Green Half Marathon		0.00	13.1mi
16 May	Arun River Marathon		0.00	26.6mi
26 Apr	London Marathon		0.00	26.2mi
15 Mar	Silverstone Half Marathon		0.00	13.1mi
15 Feb	Harrow Hill 10k		0.00	10km
8 Feb	Wokingham Half Marathon		0.00	13.1mi
25 Jan	The Dark Star River Marathon		0.00	28.2mi
1 Jan	Hangover 5 - WSFRL		0.00	5mi
2014		Result	WAVA	Distance
7 Dec	Downland Devil		0.00	9mi
30 Nov	Crowborough 10K		0.00	10km
16 Nov	Brighton 10k	39:50	67.10	10km
19 Oct	Tenkay Steepdown Challenge - WSFRL		0.00	5mi
12 Oct	Hickstead Gallop - WSFRL PB	54:00	38.09	7.75km
11 Oct	Horsham parkrun		0.00	5km
5 Oct	Downslink Ultra PB	7:08:00	42.72	38mi
28 Sep	Barns Green Half Marathon	1:34:56	61.50	13.1mi
27 Sep	Horsham parkrun		0.00	5km
20 Sep	Horsham parkrun		0.00	5km
13 Sep	Jungfrau Marathon	4:21:35	47.00	26.2mi
6 Sep	Horsham parkrun #1		0.00	5km
24 Aug	Newick Will Page 10k Road Race	41:40	64.15	10km
17 Aug	Tilgate 5 Mile Fun Run (Crawley Saints & Sinners WSFRL) PB	33:26	63.87	5mi
19 Jul	Race to the Stones PB	16:21:00	36.29	100km
1 Jun	Worthing 10K PB	39:41	67.32	10km
25 May	The Rye 10 PB	1:08:42	64.05	10mi
18 May	Horsham 10k	42:12	63.31	10km
11 May	Portslade HedgeHoppers	37:29	56.91	5mi
4 May	Mid Sussex Haywards Heath 10 mile	1:09:42	63.13	10mi
13 Apr	London Marathon PB	3:18:50	61.84	26.2mi
23 Mar	Hangover 5	36:43	58.10	5mi
9 Mar	Worthing 20 PB	2:33:25	59.56	20mi
2 Mar	Reading Half Marathon PB	1:27:11	66.97	13.1mi
9 Feb	Wokingham Half Marathon (CANCELLED)		0.00	13.1mi
2013		Result	WAVA	Distance
6 Oct	Cardiff Half Marathon SB	1:40:01	58.37	13.1mi
28 Jul	Wimbledon Common Half Marathon	1:44:34	55.83	13.1mi
7 Jul	Regents Park 10k SB	45:43	58.44	10km
29 Jun	Richmond Parkrun SB	22:09	58.69	5km
27 Apr	Richmond Parkrun	22:20	58.21	5km
6 Apr	Old Deer Park Parkrun	23:47	54.66	5km
2012		Result	WAVA	Distance
18 Nov	Luton Marathon SB	3:34:50	57.23	26.2mi
14 Oct	Oxford Half Marathon SB	1:34:29	61.79	13.1mi
15 Sep	Richmond Parkrun PB	19:20	67.24	5km
9 Sep	Jungfrau Marathon	4:51:15	42.21	26.2mi
1 Sep	Richmond Parkrun	19:38	66.22	5km
1 Apr	Kingston Breakfast Run - 8mile PB	57:12	60.71	8mi
2010		Result	WAVA	Distance
14 Aug	Bushy parkrun SB	20:55	62.07	5km
7 Aug	Bushy parkrun	21:25	60.62	5km
2009		Result	WAVA	Distance
14 Nov	Bushy Park Time trial SB	20:21	63.80	5km
12 Sep	Bushy Parkrun	20:53	62.17	5km
29 Mar	Reading Half Marathon SB	1:42:25	57.01	13.1mi
1 Mar	Mornington Chasers Winter 10k Series - March	44:30	60.04	10km
1 Feb	Mornington Chasers Winter 10k Series - February SB	43:30	61.42	10km
4 Jan	Mornington Chasers Winter 10k Series - January	47:58	55.70	10km
2008		Result	WAVA	Distance
2 Nov	Mornington Chasers Winter 10k Series - November	47:15	56.54	10km
14 Sep	Bristol Half Marathon	1:46:21	54.90	13.1mi
6 Sep	Regent's Park Summer Series - Race 6	44:55	59.48	10km
2 Aug	Regent's Park Summer Series - Race 5	43:55	60.83	10km
5 Jul	Regent's Park Summer Series - Race 4	42:40	62.62	10km
25 May	Edinburgh Marathon SB	3:39:00	56.14	26.2mi
2 Mar	Reading Half Marathon SB	1:28:16	66.14	13.1mi
6 Jan	The Regent's Park Winter 10k Series - race 4 SB	41:51	63.84	10km
2007		Result	WAVA	Distance
14 Oct	Henley Half Marathon	1:33:52	62.20	13.1mi
1 Sep	The Regent's Park Summer Series - race 6	43:59	60.74	10km
7 Jul	The Regent's Park Summer Series - race 4 SB	40:47	65.51	10km
5 May	The Regent's Park Summer Series - race 2	40:51	65.40	10km
25 Mar	Reading Half Marathon SB	1:28:56	65.65	13.1mi
4 Feb	Regents Park Winter 10k Series - Race 5	42:17	63.18	10km
7 Jan	Regents Park Winter 10k Series - Race 4	43:13	61.82	10km
2006		Result	WAVA	Distance
2 Sep	The Regents Park Summer 10k Series - Race 6 SB	41:34	64.27	10km
1 Jul	The Regents Park Summer 10k Series - Race 4	43:15	61.77	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
2021	74	113	123	74	2	0	0	0	0	0	0	0	386
2021	0	0	70	274	111	161	0	0	0	0	0	0	616
2020	3	17	28	34	33	34	71	46	50	108	166	77	668
2020	0	8	4	86	416	214	227	219	202	39	0	0	1413
2019	88	60	78	90	96	75	59	50	72	45	69	67	851
2019	367	238	618	431	652	466	714	614	851	344	0	0	5294
2018	54	24	75	34	40	53	41	29	57	49	25	50	530
2018	402	297	234	366	496	558	588	734	622	567	553	429	5846
2017	0	0	7	67	100	76	73	55	57	58	31	25	548
2017	0	0	84	291	377	161	415	387	364	396	353	204	3031
2009	6	6	6	0	0	0	0	0	3	0	0	0	22
2008	111	87	13	0	26	0	6	22	19	0	6	0	291
2008	17	19	0	9	0	0	0	0	0	0	0	0	45
2007	48	85	92	28	26	12	40	49	97	56	77	85	694
2007	0	0	0	0	0	0	0	0	6	0	18	8	32
2006	0	0	0	0	0	0	6	31	9	8	20	27	102
2006	0	0	0	0	0	0	42	0	0	0	4	0	46

Sun 23rd May May 23	Mon 24th May May 24	Tue 25th May May 25	Wed 26th May May 26	Thu 27th May May 27	Fri 28th May May 28	Sat 29th May May 29
-	-	1.8mi, 17:08 Run - General Split Summary === 1) 1km - 6:06(6:06/km) 98cal 9.84/0kmph 2) 1km - 6:14(6:14/km) 97cal 9.62/0kmph 3) 0.91km - 4:47(5:15/km) 87cal 11.44/0kmph Add a comment	-	-	-	2.9mi, 28:30 Bike - General Split Summary === 1) 4.63km - 28:30(6:10/km) 155cal 9.74/30.2kmph Add a comment 30.2mi, 2:00:18 Bike - General Split Summary === 1) 8.05km - 20:45(2:35/km) 323cal 23.27/53.26kmph 2) 8.05km - 19:18(2:24/km) 323cal 25.02/42.89kmph 3) 8.05km - 20:27(2:33/km) 306cal 23.6/47.98kmph 4) 8.05km - 20:00(2:29/km) 307cal 24.14/42.38kmph 5) 8.05km - 19:43(2:27/km) 340cal 24.48/40.03kmph 6) 8.05km - 18:57(2:21/km) 315cal 25.49/65.31kmph 7) 0.38km - 1:08(2:59/km) 13cal 20.16/23.03kmph Add a comment
Sun 30th May May 30	Mon 31st May May 31	Tue 1st Jun Jun 1	Wed 2nd Jun Jun 2	Thu 3rd Jun Jun 3	Fri 4th Jun Jun 4	Sat 5th Jun Jun 5
21.8mi, 1:40:51 Bike - General Split Summary === 1) 8.05km - 24:13(3:01/km) 335cal 19.94/45.65kmph 2) 8.05km - 23:40(2:56/km) 293cal 20.4/49.08kmph 3) 8.05km - 22:04(2:45/km) 302cal 21.88/39.82kmph 4) 8.05km - 21:32(2:41/km) 294cal 22.43/54.26kmph 5) 2.95km - 9:22(3:11/km) 118cal 18.87/34.42kmph Add a comment	23.4mi, 1:37:48 Bike - General Split Summary === 1) 8.05km - 22:13(2:46/km) 311cal 21.73/43.88kmph 2) 8.05km - 18:32(2:18/km) 291cal 26.05/43.87kmph 3) 8.05km - 20:38(2:34/km) 311cal 23.4/40.14kmph 4) 8.05km - 20:14(2:31/km) 316cal 23.85/52.81kmph 5) 5.43km - 16:11(2:59/km) 203cal 20.12/37.29kmph Add a comment	20.2mi, 1:22:18 Bike - General Split Summary === 1) 8.05km - 20:55(2:36/km) 320cal 23.08/54.86kmph 2) 8.05km - 19:29(2:25/km) 288cal 24.78/43.04kmph 3) 8.05km - 21:27(2:40/km) 323cal 22.51/36.52kmph 4) 8.05km - 19:14(2:23/km) 301cal 25.1/66.46kmph 5) 0.39km - 1:12(3:07/km) 12cal 19.25/22.6kmph Add a comment	-	21.7mi, 1:33:01 Bike - General Split Summary === 1) 8.05km - 22:08(2:45/km) 107/151bpm [294b/km] 150cal 21.82/46.53kmph 2) 8.05km - 20:26(2:32/km) 118/154bpm [300b/km] 153cal 23.62/52.46kmph 3) 8.05km - 21:10(2:38/km) 122/162bpm [321b/km] 164cal 22.8/45.28kmph 4) 8.05km - 20:34(2:33/km) 117/156bpm [299b/km] 132cal 23.48/51.73kmph 5) 2.65km - 8:42(3:17/km) 117/137bpm [385b/km] 80cal 18.24/28.37kmph Add a comment	-	-
Sun 6th Jun Jun 6	Mon 7th Jun Jun 7	Tue 8th Jun Jun 8	Wed 9th Jun Jun 9	Thu 10th Jun Jun 10	Fri 11th Jun Jun 11	Sat 12th Jun Jun 12
27.9mi, 1:55:42 Bike - General Split Summary === 1) 8.05km - 21:28(2:40/km) 119/149bpm [317b/km] 192cal 22.5/46.52kmph 2) 8.05km - 18:16(2:16/km) 117/147bpm [266b/km] 131cal 26.43/48.2kmph 3) 8.05km - 21:41(2:42/km) 121/150bpm [326b/km] 165cal 22.26/46.63kmph 4) 8.05km - 21:31(2:40/km) 119/152bpm [318b/km] 148cal 22.44/49.41kmph 5) 8.05km - 21:23(2:39/km) 117/139bpm [311b/km] 129cal 22.58/44.28kmph 6) 4.63km - 11:23(2:27/km) 122/152bpm [300b/km] 83cal 24.42/45.17kmph Add a comment	32.1mi, 2:08:22 Bike - General Split Summary === 1) 8.05km - 23:10(2:53/km) 341cal 20.84/37.16kmph 2) 8.05km - 17:43(2:12/km) 299cal 27.25/44.87kmph 3) 8.05km - 18:16(2:16/km) 295cal 26.43/40.18kmph 4) 8.05km - 20:50(2:35/km) 315cal 23.18/40.24kmph 5) 8.05km - 19:43(2:27/km) 324cal 24.48/55.68kmph 6) 8.05km - 21:11(2:38/km) 316cal 22.78/43.99kmph 7) 3.3km - 7:28(2:16/km) 124cal 26.54/37.12kmph Add a comment	26.2mi, 1:41:52 Bike - General Split Summary === 1) 8.05km - 20:02(2:29/km) 315cal 24.11/37.85kmph 2) 8.05km - 19:24(2:25/km) 315cal 24.88/54.13kmph 3) 8.05km - 19:05(2:22/km) 320cal 25.29/45.11kmph 4) 8.05km - 20:18(2:31/km) 308cal 23.78/35.34kmph 5) 8.05km - 17:54(2:14/km) 325cal 26.96/44.18kmph 6) 1.91km - 5:07(2:41/km) 82cal 22.35/26.76kmph Add a comment	33.1mi, 2:10:48 Bike - General Split Summary === 1) 8.05km - 19:52(2:28/km) 315cal 24.3/45.22kmph 2) 8.05km - 18:56(2:21/km) 337cal 25.51/48.1kmph 3) 8.05km - 18:48(2:20/km) 319cal 25.68/44.4kmph 4) 8.05km - 18:54(2:21/km) 309cal 25.56/37.47kmph 5) 8.05km - 21:59(2:44/km) 372cal 21.96/47.07kmph 6) 8.05km - 21:22(2:39/km) 354cal 22.6/51.16kmph 7) 4.99km - 10:58(2:12/km) 202cal 27.29/52.06kmph Add a comment	-	-	-
Sun 13th Jun Jun 13	Mon 14th Jun Jun 14	Tue 15th Jun Jun 15	Wed 16th Jun Jun 16	Thu 17th Jun Jun 17	Fri 18th Jun Jun 18	Sat 19th Jun Jun 19
-	-	-	-	-	-	-

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