Shiny72

Last on at 8am, 8th Jul 2024

M50

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Recent Training
17th Sep	General	4.5mi	37:10
14th Sep	General	4.2mi	34:41
Aug 2024	General	3.5mi	26:10
Aug 2024	General	4mi	33:24
Aug 2024	General	4.2mi	36:01

12 Month Benchmarks	Run
Mile	6:56
5k	23:23
5mi	40:06
10k	52:25

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Best Times
Best WAVA

Dist	Races	2005	2006	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	PB	WB
5km	57					18:19 72.80	18:44 71.71	20:42 64.89	18:25 74.02	19:38 69.44	19:46 70.01	20:55 66.16	18:36 75.54	18:20 76.64	18:40 76.44	19:17 73.99	20:21 71.22	19:16 75.82	18:19 5:54/mi	76.64
5mi	3					30:37 70.70				33:14 67.13			31:43 72.02						30:37 6:07/mi	72.02
10km	30	40:20 65.67	41:05 64.47		39:23 68.25	38:45 69.75	1:07:13 40.21	54:13 50.53	40:04 68.92		45:37 61.50	45:48 61.74	38:25 74.20	37:25 76.81		38:44 74.81	42:46 68.89		37:25 6:01/mi	76.81
10.5km	1										1:01:59 47.66								1:01:59 9:30/mi	47.66
11.7km	1											52:03 64.13							52:03 7:10/mi	64.13
12km	1							1:18:03 42.55											1:18:03 10:28/mi	42.55
10mi	7	1:25:49 51.07	1:07:28 65.10			1:04:50 68.85				1:06:12 69.40			1:05:55 71.42			1:05:12 73.42			1:04:50 6:29/mi	73.42
13.1mi	31	1:34:19 61.54	1:30:32 64.22	1:39:27 58.82	1:30:57 64.58	1:25:43 68.88	1:30:33 65.59		1:26:07 69.96	1:30:14 67.31	1:25:01 72.03	1:27:41 70.42	1:23:58 74.15	1:22:50 75.80	1:33:31 67.71	1:29:42 71.20	1:32:17 69.80	1:27:33 74.22	1:22:50 6:19/mi	75.80
16mi	1							3:35:16 34.38											3:35:16 13:27/mi	34.38
26.2mi	7	3:18:34 61.29	3:20:28 60.81										2:56:52 73.81	3:35:38 61.05				3:27:39 65.61	2:56:52 6:45/mi	73.81

2022		Result	WAVA	Distance
23 Oct	Abingdon Marathon	3:33:23	63.85	26.2mi
28 May	Harwich parkrun SB	19:16	75.82	5km
8 May	Halstead and Essex Marathon SB	3:27:39	65.61	26.2mi
20 Mar	Fleet Half Marathon SB	1:27:33	74.22	13.1mi
29 Jan	Lloyd parkrun, Croydon	21:35	67.15	5km
2021		Result	WAVA	Distance
21 Nov	Stevenage Half SB	1:32:17	69.80	13.1mi
23 Oct	Whitstable parkrun	20:22	71.16	5km
9 Oct	Roundshaw Downs parkrun	20:45	69.85	5km
11 Sep	Folkestone parkrun SB	20:21	71.22	5km
7 Aug	Banstead Woods parkrun	22:02	65.78	5km
31 Jul	Thetford parkrun	20:33	70.53	5km
21 Jul	RunThrough Clapham Common 10k SB	42:46	68.89	10km
30 Jun	Hard as Snails 10k	53:50	54.73	10km
26 May	Hard as Snails 10k	55:12	53.37	10km
2020		Result	WAVA	Distance
15 Mar	Brentwood Half Marathon SB	1:29:42	71.20	13.1mi
1 Mar	Victoria Park 10m SB	1:05:12	73.42	10mi
8 Feb	Crystal Palace parkrun SB	19:17	73.99	5km
26 Jan	Queen Elizabeth Olympic Park 10K SB	38:44	74.81	10km
2019		Result	WAVA	Distance
14 Dec	Dulwich parkrun SB	18:40	76.44	5km
13 Oct	Royal Parks Half Marathon SB	1:33:31	67.71	13.1mi
2018		Result	WAVA	Distance
3 Jun	Worthing 10k	40:04	71.73	10km
20 May	Chislehurst Half Marathon	1:30:37	69.29	13.1mi
7 May	Milton Keynes Marathon SB	3:35:38	61.05	26.2mi
18 Apr	RunThrough Clapham Common 10k	38:36	74.45	10km
11 Apr	RunThrough Chase the Sun Olympic Park 10K - April PB	37:25	76.81	10km
25 Mar	Colchester Half Marathon PB	1:22:50	75.80	13.1mi
4 Mar	The Big Half	1:24:14	74.54	13.1mi
20 Jan	Dulwich parkrun SB	18:20	76.64	5km
10 Jan	CHASE THE MOON OLYMPIC PARK 10K	37:51	75.31	10km
2017		Result	WAVA	Distance
23 Dec	Eden Project parkrun	18:37	75.47	5km
16 Dec	Dulwich parkrun SB	18:36	75.54	5km
22 Oct	Abingdon Marathon PB	2:56:52	73.81	26.2mi
24 Sep	Robin Hood Half Marathon SB	1:23:58	74.15	13.1mi
9 Sep	Bedgebury Pinetum parkrun	20:04	70.02	5km
23 Aug	RunThrough Chase the Sun Queen Elizabeth Olympic Park 10K	38:40	73.72	10km
12 Aug	Dulwich parkrun	18:41	75.20	5km
5 Aug	Dulwich parkrun	19:14	73.05	5km
26 Jul	RunThrough Chase the Sun Victoria Park 10K	39:20	72.47	10km
11 Jun	Concorde 5 SB	31:43	72.02	5mi
4 Jun	Worthing 10k SB	38:25	74.20	10km
21 May	Chislehurst Half Marathon	1:38:58	62.92	13.1mi
9 Apr	Fuller's Thames Towpath 10 SB	1:05:55	71.42	10mi
25 Mar	Bolt round The Holt 21k	1:38:59	62.90	13.1mi
12 Mar	Surrey Half Marathon	1:27:56	70.81	13.1mi
4 Mar	Lloyd park run	21:15	66.12	5km
21 Jan	Crystal Palace parkrun	20:31	67.96	5km
2016		Result	WAVA	Distance
17 Dec	Ipswich parkrun	21:21	65.31	5km
4 Dec	Hogs Back Road Race PB	52:03	64.13	11.7km
18 Sep	Ipswich half marathon	1:42:35	60.19	13.1mi
10 Sep	Crystal Palace parkrun	22:11	62.85	5km
16 Apr	Clandon Park Run SB	45:48	61.74	10km
13 Mar	Surrey Half Marathon SB	1:27:41	70.42	13.1mi
30 Jan	Ipswich parkrun SB	20:55	66.16	5km
2015		Result	WAVA	Distance
14 Nov	Crystal Palace parkrun	20:29	67.56	5km
27 Sep	Robin Hood Half Marathon SB	1:25:01	72.03	13.1mi
15 Aug	Crystal Palace parkrun	20:16	68.28	5km
8 Aug	Lloyd park run	19:51	69.71	5km
1 Aug	Crystal Palace parkrun SB	19:46	70.01	5km
12 Jul	Surrey Badger Half Marathon	1:35:21	64.23	13.1mi
27 Jun	Lloyd park run	20:14	68.39	5km
20 Jun	Lloyd park run	20:57	66.05	5km
6 Jun	The Hurt - 10.5k PB	1:01:59	47.66	10.5km
18 Apr	Clandon Park Run SB	45:37	61.50	10km
17 Jan	Crystal Palace parkrun	22:45	60.37	5km
2014		Result	WAVA	Distance
5 Oct	River Thames Half SB	1:30:14	67.31	13.1mi
13 Jul	Claygate Country Five SB	33:14	67.13	5mi
29 Jun	Harry Hawkes 10 SB	1:06:12	69.40	10mi
16 Mar	Leith Hill Half Marathon	1:47:30	56.50	13.1mi
8 Mar	Dulwich Park park run	20:44	66.24	5km
15 Feb	Dulwich Park park run	20:43	65.80	5km
18 Jan	Dulwich Park park run SB	19:38	69.44	5km
2013		Result	WAVA	Distance
1 Dec	Pirie XC 10	1:06:40	68.36	10mi
10 Nov	Leatherhead Fire Station 10K SB	40:04	68.92	10km
29 Sep	Robin Hood Half Marathon SB	1:26:07	69.96	13.1mi
21 Sep	Dulwich Park park run SB	18:25	74.02	5km
17 Aug	Wimbledon Common parkrun	18:54	72.13	5km
3 Aug	Wimbledon Common parkrun	19:30	69.91	5km
13 Jul	Wimbledon Common parkrun	20:07	67.77	5km
6 Jul	Wimbledon Common parkrun	20:30	66.50	5km
30 Mar	Wimbledon Common parkrun	22:50	59.70	5km
2012		Result	WAVA	Distance
8 Sep	Hard As Snails 10K SB	54:13	50.53	10km
1 Sep	Wimbledon Common parkrun	21:05	64.18	5km
7 Jul	The Hurt 12K PB	1:18:03	42.55	12km
23 Jun	Midsummer Munro (Olympic Edition) PB	3:35:16	34.38	16mi
28 Apr	Wimbledon Common parkrun	22:56	59.01	5km
18 Mar	Leith Hill Half Marathon	1:59:45	49.93	13.1mi
19 Feb	Wimbledon Common parkrun	21:32	62.38	5km
4 Feb	Wimbledon Common parkrun SB	20:42	64.89	5km
28 Jan	Wimbledon Common parkrun	20:49	64.53	5km
21 Jan	Wimbledon Common parkrun	21:00	63.97	5km
14 Jan	Wimbledon Common parkrun	20:56	64.17	5km
7 Jan	Wimbledon Common parkrun	22:07	60.74	5km
2011		Result	WAVA	Distance
17 Dec	Wimbledon Common parkrun	21:52	61.43	5km
26 Nov	Wimbledon Common parkrun	22:08	60.69	5km
9 Jul	The Hurt -10.5k	52:53	51.44	10km
28 May	Wimbledon Common parkrun	19:05	70.39	5km
14 May	Wimbledon Common parkrun SB	18:44	71.71	5km
16 Apr	Wimbledon Common parkrun	19:22	69.36	5km
20 Mar	Brentwood Half Marathon SB	1:30:33	65.59	13.1mi
12 Mar	Wimbledon Common parkrun	20:03	67.00	5km
6 Mar	Leith Hill Half Marathon	1:50:55	53.54	13.1mi
5 Mar	Wimbledon Common parkrun	20:58	64.07	5km
19 Feb	Wimbledon Common parkrun	20:42	64.42	5km
12 Feb	Wimbledon Common parkrun	20:32	64.95	5km
1 Jan	The Knacker Cracker 10K SB	1:07:13	40.21	10km
2010		Result	WAVA	Distance
12 Sep	Chippenham Half Marathon	1:31:58	64.19	13.1mi
7 Aug	Wimbledon Common parkrun	18:38	71.57	5km
17 Jul	Self Transcendence 10k	39:25	68.57	10km
10 Jul	Wimbledon Common parkrun	19:18	69.10	5km
19 Jun	Trionium Midsummer Munro	2:20:08	42.13	13.1mi
16 May	Staines 10K SB	38:45	69.75	10km
8 May	Wimbledon Common parkrun PB	18:19	72.80	5km
18 Apr	Thames Towpath 10 PB	1:04:50	68.85	10mi
27 Mar	Victoria Park Open 5 PB	30:37	70.70	5mi
21 Mar	Brentwood Half Marathon SB	1:25:43	68.88	13.1mi
13 Mar	Bushy parkrun	18:40	71.44	5km
21 Feb	Sussex Beacon Half Marathon	1:28:26	66.42	13.1mi
1 Jan	New Year Box Hill Knacker Cracker 10k	1:03:34	42.28	10km
2009		Result	WAVA	Distance
29 Nov	Beddington Park 10K SB	39:23	68.25	10km
1 Nov	Regents Park Winter 10k Series	43:36	61.65	10km
30 Aug	Ipswich Half Marathon SB	1:30:57	64.58	13.1mi
5 Jul	Wimbledon Common 10K	43:47	61.39	10km
17 May	Wheathampstead 10k	47:28	56.63	10km
2008		Result	WAVA	Distance
14 Sep	Robin Hood Half Marathon SB	1:39:27	58.82	13.1mi
2006		Result	WAVA	Distance
22 Oct	Abingdon Marathon SB	3:20:28	60.81	26.2mi
15 Oct	Cabbage Patch 10 SB	1:07:28	65.10	10mi
17 Sep	Bristol Half Marathon SB	1:30:32	64.22	13.1mi
3 Sep	Dinners of Hope Breakfast Run	50:51	52.22	10km
26 Mar	Barcelona Marathon	4:10:49	48.61	26.2mi
19 Feb	Sussex Beacon Half Marathon	1:32:16	62.91	13.1mi
5 Feb	Longleat 10k	43:24	61.03	10km
1 Jan	Serpentine New Year's Day 10K SB	41:05	64.47	10km
2005		Result	WAVA	Distance
31 Oct	Dublin Marathon SB	3:18:34	61.29	26.2mi
16 Oct	Nike Run London	40:35	65.27	10km
2 Oct	Rainforest Foundation Taut 10K SB	40:20	65.67	10km
18 Sep	Great North Run SB	1:34:19	61.54	13.1mi
10 Jul	New Forest 10 SB	1:25:49	51.07	10mi
10 Apr	Darent Valley 10K	42:59	61.62	10km
6 Mar	Reading Half Marathon	1:40:48	57.58	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	0	6	32	14	26	22	9	0	0	0	108
2023	158	12	0	0	0	0	0	0	0	10	7	0	187
2022	161	175	209	215	127	131	127	117	206	158	188	171	1984
2021	0	9	0	0	0	0	0	0	0	0	0	0	9
2021	28	78	134	48	106	80	63	98	126	157	127	149	1193
2020	190	216	59	119	17	27	49	32	63	107	97	75	1051
2020	0	3	0	0	0	0	0	0	0	0	0	0	3
2019	0	3	7	23	91	75	123	125	126	136	185	109	1003
2018	214	204	285	214	134	12	0	6	0	0	0	0	1068
2017	101	94	128	135	149	114	168	216	178	150	117	116	1666
2016	67	67	65	35	50	9	29	54	69	85	38	29	598
2015	57	38	44	44	68	147	100	129	142	41	100	69	980
2014	128	58	36	68	83	118	67	94	28	20	16	25	741
2013	0	7	21	13	38	87	116	142	117	90	74	46	750
2012	89	59	27	10	36	51	65	54	36	13	8	8	455
2011	63	64	116	132	190	70	18	4	0	11	36	50	755
2010	96	140	113	144	101	88	138	114	48	0	24	20	1026
2009	37	4	13	31	36	115	123	134	30	31	125	67	746

Sun 15th Sep Sep 15	Mon 16th Sep Sep 16	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18	Thu 19th Sep Sep 19	Fri 20th Sep Sep 20	Sat 21st Sep Sep 21
-	-	4.5mi, 37:10 Run - General 1) 1mi - 8:01(8:01/mi) 151/156bpm [1209b/mi] 105cal 7.49/8.16mph 2) 1mi - 7:57(7:57/mi) 160/170bpm [1271b/mi] 113cal 7.55/7.89mph 3) 1mi - 8:13(8:13/mi) 167/179bpm [1373b/mi] 125cal 7.3/7.72mph 4) 1mi - 8:42(8:42/mi) 161/170bpm [1400b/mi] 125cal 6.9/7.51mph 5) 0.5mi - 4:17(8:30/mi) 166/175bpm [1411b/mi] 64cal 7.06/7.33mph Add a comment	-	-	-	-
Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23	Tue 24th Sep Sep 24	Wed 25th Sep Sep 25	Thu 26th Sep Sep 26	Fri 27th Sep Sep 27	Sat 28th Sep Sep 28
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Sun 29th Sep Sep 29	Mon 30th Sep Sep 30	Tue 1st Oct Oct 1	Wed 2nd Oct Oct 2	Thu 3rd Oct Oct 3	Fri 4th Oct Oct 4	Sat 5th Oct Oct 5
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Sun 6th Oct Oct 6	Mon 7th Oct Oct 7	Tue 8th Oct Oct 8	Wed 9th Oct Oct 9	Thu 10th Oct Oct 10	Fri 11th Oct Oct 11	Sat 12th Oct Oct 12
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Shiny72

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