Supahoop

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Recent Training
24th Apr	General	5mi	37:05
24th Apr	Strength	0mi	41:17
21st Apr	General	3.1mi	21:30
20th Apr	Golf	1.7mi	1:34:08
20th Apr	Strength	0mi	41:28

12 Month Benchmarks	Run	Bike
Mile	4:18	2:22
5k	20:55	9:58
5mi	34:47	16:53
10k	43:55	21:26

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2016	PB	WB
5km	2				18:34 71.31	18:34 71.82			18:34 5:59/mi	71.82
10km	6		40:59 65.01	41:01 64.96	40:14 66.81	38:21 70.09			38:21 6:10/mi	70.09
13.1mi	10	1:41:20 57.38	1:32:20 63.14	1:35:00 61.36	1:29:31 65.35	1:28:07 66.66	1:29:10 66.21	1:26:42 69.49	1:26:42 6:37/mi	69.49
26.2mi	1							3:22:21 62.43	3:22:21 7:43/mi	62.43

2017		Result	WAVA	Distance
7 Jan	Queen Elizabeth Olympic Park 10km		0.00	10km
2016		Result	WAVA	Distance
24 Apr	London Marathon PB	3:22:21	62.43	26.2mi
28 Feb	Roding Valley Half Marathon PB	1:26:42	69.49	13.1mi
2015		Result	WAVA	Distance
26 Jul	The Maldon Triathlon Olympic Distance	/ /	0.00	1.5km/45km/10km
2014		Result	WAVA	Distance
3 Aug	London Triathlon (Olympic)	33:57 / 1:06:00 / 37:57	0.00	1500metres/40km/10km
8 Jun	Grafman Middle Distance Triathlon	40:00 / 2:56:00 / 2:20:00	0.00	1.9km/90km/21km
2013		Result	WAVA	Distance
6 Oct	Copped Hall 5		0.00	5mi
28 Jul	Virgin Active London Triathlon	30:33 / 1:05:38 / 40:29	0.00	1500metres/40km/10km
3 Mar	Roding Valley Half Marathon SB	1:29:10	66.21	13.1mi
2012		Result	WAVA	Distance
7 Oct	Copped Hall 5	32:29	66.63	5mi
9 Sep	Mayor of Enfield Fun Run	39:29	68.46	10km
12 Jul	Standard Chartered Great City Race SB	18:34	71.82	5km
10 Jun	Southend Half Marathon	1:31:13	64.39	13.1mi
27 May	Vitality London 10,000 PB	38:21	70.09	10km
26 Feb	Roding Valley Half Marathon SB	1:28:07	66.66	13.1mi
2011		Result	WAVA	Distance
25 Sep	Copped Hall 5	31:59	67.25	5mi
11 Sep	Mayor of Enfield 10k SB	40:14	66.81	10km
14 Jul	Standard Chartered Great City Race PB	18:34	71.31	5km
12 Jun	Southend Half Marathon SB	1:29:31	65.35	13.1mi
27 Feb	Roding Valley Half Marathon	1:33:39	62.46	13.1mi
2010		Result	WAVA	Distance
10 Oct	Royal Parks Half Marathon	1:46:16	55.05	13.1mi
31 May	Vitality London 10,000 SB	41:01	64.96	10km
14 Apr	BHF London jogs trilogy Hyde Park	44:45	59.54	10km
28 Feb	Roding Valley Half Marathon SB	1:35:00	61.36	13.1mi
2009		Result	WAVA	Distance
11 Oct	Royal Parks Half Marathon SB	1:32:20	63.14	13.1mi
27 Sep	Copped Hall Run	34:04	62.50	5mi
13 Sep	Forty Hall/Enfield 10K SB	40:59	65.01	10km
2008		Result	WAVA	Distance
12 Oct	Royal Parks Half Marathon SB	1:41:20	57.38	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
2024	0	0	3	0	0	0	0	0	0	0	0	0	3
2024	47	39	49	41	0	0	0	0	0	0	0	0	176
2024	0	64	12	5	0	0	0	0	0	0	0	0	82
2023	0	0	0	0	0	6	6	17	0	7	5	0	41
2023	56	60	56	52	64	74	29	24	70	66	39	47	637
2023	15	0	0	0	0	15	149	76	0	0	0	0	255
2022	0	0	0	0	0	0	5	1	0	0	0	0	6
2022	0	0	0	0	2.4	0	0	0	0	0.4	0	0	2.8
2022	52	58	53	67	97	84	78	93	73	36	40	46	776
2022	0	72	4	0	0	54	62	33	0	11	0	34	269
2021	104	101	112	95	91	94	82	71	62	85	47	43	987
2021	0	9	3	3	4	3	24	18	83	0	0	0	148
2020	0	0	0	0	73	62	48	55	76	99	101	82	596
2020	0	0	0	0	62	46	4	3	6	4	4	2	131
2019	0	86	0	55	0	27	0	14	0	0	0	0	183
2018	0	0	0	0	0	2	0	0	0	0	0	0	2
2018	41	32	67	66	62	36	45	44	7	0	0	0	400
2018	98	0	0	27	55	204	125	34	0	0	0	0	544
2017	0	0	0	0.2	2.2	2.3	2.2	0	0	0	0	0	6.8
2017	39	35	43	60	27	58	46	67	48	55	55	56	589
2017	61	54	73	85	130	268	178	0	0	7	0	0	856
2016	108	114	132	87	68	64	33	49	44	53	54	53	858
2016	8	0	29	73	72	83	142	24	103	0	0	0	535
2015	0	0	0.5	2.6	1.8	1.3	0.6	0.8	0	0	0	0	7.5
2015	61	37	38	48	84	58	45	49	32	64	81	97	696
2015	0	57	192	151	191	203	258	40	59	0	21	3	1174
2014	0	1	2.7	5.9	2.8	3.7	2.4	0.9	0	0	0	0	19.4
2014	65	37	62	49	25	70	70	83	37	0	47	45	589
2014	38	68	185	167	274	127	155	35	64	154	11	37	1314
2013	0	0.5	3	3.5	3.1	6.3	7.3	0.5	0	0.3	0.6	0	25.2
2013	82	58	31	39	30	43	48	29	11	44	21	20	456
2013	5	23	67	68	67	81	224	124	178	80	70	15	1003
2012	0	0	0	0	0	0.5	0	0.6	0	0.6	0.3	0	1.9
2012	82	81	94	90	64	68	91	123	58	70	64	38	923
2012	0	0	0	0	0	0	22	8	0	3	9	0	42
2011	0	0	0	0.2	0	0	0	0	0	0	0	0	0.2
2011	61	66	44	74	93	77	85	88	71	75	82	72	886
2011	0	0	0	0	5	0	0	0	0	0	0	0	5
2010	0	0	0	0	0	0	0	0.4	0	0	0	0	0.4
2010	52	57	15	61	77	51	60	41	72	78	48	23	635
2009	58	16	35	22	21	54	44	103	66	71	36	27	553
2008	0	0	0	0	22	39	20	32	21	27	29	13	203

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	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
4.5mi, 32:30 Run - General 1) 1mi - 7:30(7:30/mi) 129/151bpm [968b/mi] 99cal 2) 1mi - 7:24(7:24/mi) 145/161bpm [1074b/mi] 106cal 3) 1mi - 7:15(7:15/mi) 146/162bpm [1059b/mi] 104cal 4) 1mi - 7:08(7:08/mi) 137/153bpm [977b/mi] 91cal 5) 0.45mi - 3:12(7:11/mi) 147/156bpm [1056b/mi] 47cal Add a comment 0mi, 45:28 Cross - Strength Add a comment	0mi, 37:42 Cross - Strength Add a comment	4.2mi, 30:29 Run - General 1) 1mi - 7:20(7:20/mi) 131/145bpm [962b/mi] 95cal 2) 1mi - 7:27(7:27/mi) 139/149bpm [1036b/mi] 100cal 3) 1mi - 7:21(7:21/mi) 143/153bpm [1050b/mi] 103cal 4) 1mi - 7:12(7:12/mi) 143/154bpm [1030b/mi] 98cal 5) 0.17mi - 1:08(6:54/mi) 148/153bpm [1021b/mi] 16cal Add a comment	0mi, 1:00:09 Cross - Strength Add a comment	-	0mi, 30:07 Cross - Rowing - Indoor 1) 0mi - 30:07(0/mi) 123/150bpm [INFb/mi] 313cal 31/39rpm Add a comment	5.4mi, 21:06 Bike - Treadmill 1) 0.6mi - 2:28(4:07/mi) 124/143bpm [510b/mi] 28cal 2) 0.6mi - 2:22(3:56/mi) 144/145bpm [568b/mi] 34cal 3) 0.6mi - 2:23(3:59/mi) 147/149bpm [585b/mi] 35cal 4) 0.6mi - 2:24(4:00/mi) 149/151bpm [596b/mi] 36cal 5) 0.6mi - 2:16(3:47/mi) 152/158bpm [576b/mi] 35cal 6) 0.6mi - 2:17(3:48/mi) 154/162bpm [585b/mi] 35cal 7) 0.6mi - 2:19(3:52/mi) 154/155bpm [595b/mi] 36cal 8) 0.6mi - 2:21(3:55/mi) 155/162bpm [606b/mi] 36cal 9) 0.6mi - 2:15(3:44/mi) 159/162bpm [595b/mi] 35cal 10) 0mi - 1(10:13/mi) 161/161bpm [1645b/mi] Add a comment
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	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
0mi, 34:04 Cross - Strength Add a comment 0.8mi, 6:05 Run - Treadmill 1) 0.6mi - 4:39(7:46/mi) 120/138bpm [931b/mi] 49cal 2) 0.19mi - 1:25(7:32/mi) 105/119bpm [792b/mi] 9cal Add a comment	0mi, 45:29 Cross - Strength Add a comment	4mi, 30:57 Run - General 1) 1mi - 7:51(7:51/mi) 130/145bpm [1020b/mi] 115cal 2) 1mi - 7:39(7:39/mi) 140/153bpm [1070b/mi] 109cal 3) 1mi - 7:56(7:56/mi) 129/143bpm [1024b/mi] 95cal 4) 1mi - 7:29(7:29/mi) 149/153bpm [1116b/mi] 109cal 5) 0.01mi - 2(5:47/mi) 151/151bpm [873b/mi] 1cal Add a comment	7mi, 51:16 Run - General 1) 1mi - 7:01(7:01/mi) 130/148bpm [912b/mi] 98cal 2) 1mi - 7:22(7:22/mi) 142/154bpm [1047b/mi] 102cal 3) 1mi - 7:30(7:30/mi) 139/149bpm [1043b/mi] 100cal 4) 1mi - 7:20(7:20/mi) 150/157bpm [1099b/mi] 108cal 5) 1mi - 7:23(7:23/mi) 145/153bpm [1071b/mi] 103cal 6) 1mi - 7:22(7:22/mi) 150/160bpm [1104b/mi] 107cal 7) 1mi - 7:17(7:17/mi) 149/166bpm [1084b/mi] 105cal 8) 0mi - 2(6:02/mi) 140/140bpm [845b/mi] Add a comment 0mi, 42:48 Cross - Strength Add a comment	0mi, 30:07 Cross - Rowing - Indoor 1) 0mi - 20:55(0/mi) 127/149bpm [INFb/mi] 237cal 28/37rpm 2) 0mi - 9:13(0/mi) 120/150bpm [INFb/mi] 69cal 25/44rpm Add a comment	0mi, 20:01 Cross - Yoga Add a comment 3.2mi, 23:02 Run - Treadmill 1) 1mi - 7:20(7:20/mi) 136/148bpm [997b/mi] 97cal 2) 1mi - 7:16(7:16/mi) 146/152bpm [1061b/mi] 105cal 3) 1mi - 7:07(7:07/mi) 151/154bpm [1074b/mi] 107cal 4) 0.12mi - 50(7:05/mi) 154/154bpm [1091b/mi] 13cal 5) 0.07mi - 30(6:52/mi) 144/154bpm [990b/mi] 7cal Add a comment	0mi, 42:00 Cross - Strength Add a comment
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	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
5.8mi, 43:06 Run - General 1) 1mi - 7:37(7:37/mi) 127/139bpm [967b/mi] 100cal 2) 1mi - 7:38(7:38/mi) 139/145bpm [1062b/mi] 105cal 3) 1mi - 7:29(7:29/mi) 138/144bpm [1034b/mi] 102cal 4) 1mi - 7:21(7:21/mi) 143/146bpm [1050b/mi] 103cal 5) 1mi - 7:18(7:18/mi) 143/149bpm [1045b/mi] 102cal 6) 0.78mi - 5:42(7:21/mi) 144/150bpm [1057b/mi] 77cal Add a comment	0mi, 35:29 Cross - Strength Add a comment	3.6mi, 24:54 Run - General 1) 1mi - 7:28(7:28/mi) 132/146bpm [986b/mi] 104cal 2) 1mi - 6:59(6:59/mi) 144/155bpm [1005b/mi] 103cal 3) 1mi - 6:44(6:44/mi) 147/156bpm [989b/mi] 98cal 4) 0.58mi - 3:43(6:26/mi) 141/156bpm [906b/mi] 56cal Add a comment	0mi, 34:53 Cross - Strength Add a comment	3.1mi, 21:49 Run - Treadmill 1) 0.33mi - 2:41(8:10/mi) 117/134bpm [955b/mi] 27cal 2) 0.22mi - 1:30(6:47/mi) 138/145bpm [936b/mi] 21cal 3) 0.13mi - 1:00(7:30/mi) 144/148bpm [1080b/mi] 14cal 4) 0.29mi - 1:51(6:22/mi) 136/148bpm [866b/mi] 24cal 5) 0.14mi - 1:00(7:22/mi) 143/151bpm [1054b/mi] 14cal 6) 0.24mi - 1:30(6:17/mi) 149/153bpm [937b/mi] 22cal 7) 0.14mi - 1:00(7:15/mi) 150/153bpm [1088b/mi] 15cal 8) 0.24mi - 1:30(6:18/mi) 150/156bpm [945b/mi] 23cal 9) 0.14mi - 1:00(7:22/mi) 154/158bpm [1135b/mi] 15cal 10) 0.24mi - 1:30(6:17/mi) 152/155bpm [955b/mi] 23cal 11) 0.14mi - 1:00(7:21/mi) 153/155bpm [1124b/mi] 15cal 12) 0.16mi - 1:00(6:09/mi) 152/156bpm [936b/mi] 15cal 13) 0.08mi - 33(7:11/mi) 156/161bpm [1121b/mi] 9cal 14) 0.01mi - 33(1:02:40/mi) 148/161bpm [9274b/mi] 8cal 15) 0.17mi - 1:00(6:01/mi) 135/149bpm [811b/mi] 11cal 16) 0.42mi - 3:10(7:30/mi) 138/150bpm [1036b/mi] 37cal Add a comment	0mi, 42:56 Cross - Strength Add a comment	0.7mi, 30:08 Run - Treadmill 1) 0.65mi - 30:08(46:37/mi) 119/147bpm [5548b/mi] 286cal Add a comment
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	Wed 24th Apr Apr 24	Thu 25th Apr Apr 25
5.3mi, 39:08 Run - General 1) 0.25mi - 2:00(7:55/mi) 122/135bpm [965b/mi] 26cal 2) 0.64mi - 5:00(7:50/mi) 140/149bpm [1097b/mi] 72cal 3) 0.26mi - 2:00(7:36/mi) 142/146bpm [1079b/mi] 30cal 4) 1mi - 7:28(7:28/mi) 133/147bpm [993b/mi] 99cal 5) 1mi - 7:28(7:28/mi) 140/143bpm [1046b/mi] 106cal 6) 1mi - 7:11(7:11/mi) 140/147bpm [1007b/mi] 99cal 7) 1mi - 7:08(7:08/mi) 141/148bpm [1005b/mi] 98cal 8) 0.12mi - 53(7:13/mi) 144/147bpm [1039b/mi] 13cal Add a comment	1.7mi, 1:34:08 Cross - Golf 1) 1mi - 56:18(56:18/mi) 79/97bpm [4447b/mi] 189cal 2) 0.71mi - 37:50(53:32/mi) 81/115bpm [4337b/mi] 133cal Add a comment 0mi, 41:28 Cross - Strength Add a comment	3.1mi, 21:30 Run - General 1) 1mi - 7:03(7:03/mi) 130/146bpm [918b/mi] 96cal 2) 1mi - 6:54(6:54/mi) 143/153bpm [987b/mi] 101cal 3) 1mi - 6:47(6:47/mi) 147/156bpm [997b/mi] 101cal 4) 0.12mi - 45(6:06/mi) 157/159bpm [957b/mi] 12cal Add a comment	-	-	5mi, 37:05 Run - General 1) 0.65mi - 5:00(7:39/mi) 135/143bpm [1034b/mi] 65cal 2) 0.17mi - 1:21(7:50/mi) 140/142bpm [1097b/mi] 19cal 3) 0.07mi - 30(7:07/mi) 139/142bpm [990b/mi] 7cal 4) 0.05mi - 30(9:33/mi) 141/144bpm [1347b/mi] 7cal 5) 0.08mi - 30(6:32/mi) 138/143bpm [902b/mi] 7cal 6) 0.06mi - 30(8:42/mi) 144/144bpm [1253b/mi] 8cal 7) 0.08mi - 30(6:35/mi) 139/143bpm [915b/mi] 8cal 8) 0.05mi - 30(10:07/mi) 139/141bpm [1407b/mi] 6cal 9) 0.08mi - 30(6:39/mi) 139/141bpm [925b/mi] 8cal 10) 0.05mi - 30(9:56/mi) 141/144bpm [1402b/mi] 7cal 11) 0.16mi - 1:17(8:14/mi) 138/144bpm [1137b/mi] 16cal 12) 0.05mi - 30(9:44/mi) 145/146bpm [1412b/mi] 7cal 13) 0.06mi - 30(8:30/mi) 134/145bpm [1140b/mi] 6cal 14) 0.08mi - 30(6:18/mi) 131/135bpm [826b/mi] 7cal 15) 0.06mi - 30(8:29/mi) 138/141bpm [1172b/mi] 8cal 16) 0.16mi - 1:16(7:56/mi) 127/141bpm [1008b/mi] 14cal 17) 0.5mi - 3:14(6:31/mi) 146/162bpm [951b/mi] 54cal 18) 0.34mi - 3:00(8:46/mi) 129/156bpm [1131b/mi] 37cal 19) 0.5mi - 3:17(6:36/mi) 148/158bpm [977b/mi] 55cal 20) 0.36mi - 3:00(8:15/mi) 149/157bpm [1230b/mi] 41cal 21) 0.5mi - 3:15(6:33/mi) 149/159bpm [977b/mi] 52cal 22) 0.36mi - 3:00(8:22/mi) 151/157bpm [1264b/mi] 43cal 23) 0.5mi - 3:16(6:34/mi) 149/155bpm [978b/mi] 52cal 24) 0.02mi - 8(6:41/mi) 138/140bpm [923b/mi] 2cal Add a comment 0mi, 41:17 Cross - Strength Add a comment	-

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