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dynamic snail
F55 Essex

Cape Hunting Dog (64)

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STATUS Trying to add some speed

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Races
181
Miles
6751
Miles
274
Miles
3677
Miles
2488
WAVA
65.70%
100m
20
200m
52
400m
1:46
800m
3:50
1500m
8:24
Mile
7:35
3000m
17:29
5k
26:18
5M
43:46
10k
56:13
10M
1:35:54
Half
2:24:31
400m
8:24
5km
1:57:58

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Recent Training
30th Jan	General	3mi	26:09
30th Jan	Run-Walk	1mi	11:23
30th Jan	General	1.4mi	33:33
29th Jan	Warm Down	0.5mi	7:41
29th Jan	Race	2mi	19:44

Planned Races	Show more
February Virtual Mile	1st Feb
Second Sunday 5	12th Feb
Centurion Grand Prix Series - Race 5 2k	5th Mar
Milton Keynes Festival of Running 10k	12th Mar
March Virtual Mile	31st Mar

12 Month Benchmarks	Run	Bike
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Recent Pictures	Show more

2023 Targets	Set your targets
Bike 200 Run 750 Walk 750

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Best Times
Best WAVA

Dist	Races	PB	WB	2004	2005	2007	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021	2022	2023
100m	1	20 5:22/mi	63.22													20 63.22
200m	1	52 6:58/mi	50.60																	52 50.60
400m	1	1:46 7:06/mi	56.44													1:46 56.44
800m	1	3:50 7:43/mi	57.40													3:50 57.40
1km	1	5:26 8:45/mi	52.72																	5:26 52.72
1500m	2	8:24 9:01/mi	60.69																	8:24 60.69
1mi	23	7:35 7:35/mi	65.70									7:45 62.70	7:48 63.08	7:35 65.70	8:16 61.05	8:15 62.79	8:36 60.23	8:46 59.88	9:05 59.38	9:43 56.29	8:42 63.76
2km	2	10:43 8:37/mi	64.32																		11:41 58.18	10:43 64.32
2.5km	1	14:29 9:19/mi	57.86													14:29 57.86
3km	5	15:55 8:32/mi	64.14												15:55 62.36						17:01 64.14
2mi	2	19:42 9:51/mi	59.34																	19:42 57.80		19:44 59.34
2.4mi	1	24:01 10:00/mi	55.36															24:01 55.36
4km	2	23:17 9:22/mi	61.62																		23:17 61.62
2.9mi	4	25:55 9:06/mi	64.05																	27:34 59.51	26:06 63.60	25:55 64.05
5km	69	26:18 8:28/mi	64.29	34:00 44.39	30:00 50.57			28:25 54.84	26:52 59.01	29:52 53.60	29:29 54.29	26:36 61.45	27:45 58.90	26:18 63.51	28:47 58.68	27:46 61.52		30:07 57.36	31:17 56.50	29:09 61.35	30:03 59.51	28:09 64.29
6km	2	39:11 10:31/mi	54.13																45:23 46.74	39:11 54.13
4mi	3	39:33 9:53/mi	58.22																47:29 47.93		39:33 58.22
5mi	9	43:46 8:45/mi	62.94							47:12 55.21	47:59 55.47		46:41 57.66	43:46 62.94		46:51 60.20			57:03 51.28	53:46 55.09
10km	27	56:13 9:03/mi	61.70		1:06:00 47.62	1:06:00 48.32	1:05:00 49.47	57:48 56.13	1:04:00 51.19	1:01:44 53.07	58:16 56.82	56:39 59.79	1:00:08 57.00	56:13 61.70				1:06:33 54.07	1:19:21 46.51	1:10:01 53.39	1:06:31 56.93
10mi	3	1:35:54 9:35/mi	59.23							1:44:01 52.11			1:43:34 53.55	1:35:54 59.23
13.1mi	4	2:24:31 11:02/mi	55.27												2:24:31 51.93				2:49:08 47.22		2:28:20 55.27

Date	Planned Races			Distance
31 Aug	August Virtual Mile Confirmed			1mi
31 Jul	July Virtual Mile Confirmed			1mi
30 Jun	June Virtual Mile Confirmed			1mi
31 May	May Virtual Mile Confirmed			1mi
30 Apr	April Virtual Mile Confirmed			1mi
2 Apr	Sandy 10 Confirmed			10mi
31 Mar	March Virtual Mile Confirmed			1mi
12 Mar	Milton Keynes Festival of Running 10k Confirmed			10km
5 Mar	Centurion Grand Prix Series - Race 5 2k Confirmed			2km
12 Feb	Second Sunday 5 Confirmed			5mi
1 Feb	February Virtual Mile Confirmed			1mi
2023		Result	WAVA	Distance
29 Jan	Longleat 2 miler SB	19:44	59.34	2mi
21 Jan	Queen Elizabeth Olympic Park 5k & 10k SB	28:09	64.29	5km
8 Jan	Centurion Grand Prix Series - Race 3 2k PB	10:43	64.32	2km
4 Jan	Woking 3 Handicap PB	25:55	64.05	2.85mi
2022		Result	WAVA	Distance
3 Dec	Virtual Jingle Mile SB	8:42	63.76	1mi
9 Nov	Run in the Dark Luxembourg 5k	30:38	59.07	5km
2 Nov	Woking 3 Handicap SB	26:06	63.60	2.85mi
11 Sep	Takeley 10k SB	1:06:31	56.93	10km
4 Sep	Vitality Big Half SB	2:28:20	55.27	13.1mi
10 Jul	Colliers Wood Canter SB	17:01	64.14	3km
6 Jul	Virtual 1 miler	8:55	62.21	1mi
3 Jul	Fen Gallop 4 mile PB	39:33	58.22	4mi
24 Jun	Midsummer in Sweden	2:49:53	47.63	13.1mi
18 Jun	Maldon Prom parkrun	30:31	58.60	5km
12 Jun	Colliers Wood Canter	17:29	61.55	3km
9 Jun	Virtual 1 miler	8:57	61.11	1mi
31 May	May Mayhem Virtual 4K PB	23:17	61.62	4km
28 May	Great Notley parkrun	30:32	58.57	5km
21 May	Markshall Estate parkrun SB	30:03	59.51	5km
4 May	May The Fourth	40:10	57.32	4mi
23 Apr	Markshall Estate parkrun	30:29	58.67	5km
22 Apr	Virtual 1 miler	9:03	60.43	1mi
2 Apr	Holmestrand marathon 5 km	30:09	59.32	5km
31 Mar	Mad March Virtual 4K	24:18	59.05	4km
27 Mar	Fetcheveryone Virtual Swim Challenge		0.00	42mi
27 Mar	Fetcheveryone Virtual LEJOG		0.00	1089mi
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
16 Feb	Derby Midweek Mile	9:14	59.23	1mi
6 Feb	Pipley Wood Mud Bath 2k SB	11:41	58.18	2km
5 Feb	Fake parkrun	30:58	57.75	5km
2 Feb	Woking 3 Handicap	29:43	55.21	2.85mi
29 Jan	VeloPark Races January	32:44	54.63	5km
12 Jan	Derby Midweek Mile	9:22	58.39	1mi
9 Jan	Colliers Wood Canter	19:03	56.49	3km
1 Jan	Lamberhurst New Year's Day 5K	32:16	55.43	5km
2021		Result	WAVA	Distance
25 Dec	Pepperkakemila [Gingerbread 10 km] SB	1:10:01	53.39	10km
12 Dec	Sneyd Striders Christmas Pudding Run (5 Mile) SB	53:46	55.09	5mi
4 Dec	Virtual Jingle Mile SB	9:43	56.29	1mi
17 Nov	Run in the Dark Luxembourg 5k	31:35	56.62	5km
9 Oct	Fake parkrun	31:56	56.00	5km
2 Oct	Fake parkrun	35:23	50.54	5km
25 Sep	Fake parkrun	33:26	53.49	5km
30 Jul	GAA Miler Meet 1500m PB	8:24	60.69	1500mt
25 Jul	MCAA Nuneaton Harriers Open - 200m PB	52	50.60	200mt
18 Jul	Masters Grand Prix PB	17:29	61.55	3000mt
17 Jul	Fake parkrun	34:19	52.11	5km
10 Jul	Fake parkrun SB	29:09	61.35	5km
7 Jul	Woking 3 Handicap SB	27:34	59.51	2.85mi
22 Jun	Virtual 2 miler PB	19:42	57.80	2mi
30 May	Westminster Mile	9:44	55.42	1mi
29 May	Fake parkrun	32:25	54.53	5km
22 May	Fake parkrun	35:51	49.31	5km
1 May	Fake parkrun	33:13	53.21	5km
24 Apr	Fake parkrun	32:41	54.08	5km
18 Apr	Run Balmoral Duathlon	42:40 / 1:13:42 /35:18	0.00	0km/16km/11km
10 Apr	Fake parkrun	32:56	53.67	5km
13 Feb	Fake parkrun	35:58	49.15	5km
7 Feb	Alsager Virtual 5	58:50	49.73	5mi
24 Jan	Winter 10K Build Up Series PB	39:11	54.13	6km
16 Jan	Fake parkrun	33:40	52.50	5km
9 Jan	Fake parkrun	30:57	57.11	5km
2 Jan	Fake parkrun	32:22	54.61	5km
1 Jan	The New Year's Day Celebration Virtual 1k PB	5:26	52.72	1km
2020		Result	WAVA	Distance
31 Dec	Through the Seasons December Virtual Run Challenge 1.5k PB	8:31	59.03	1.5km
13 Dec	Frosty Triple: Day 3 - 5k SB	31:17	56.50	5km
12 Dec	Frosty Triple: Day 2 - 5k	34:18	51.53	5km
11 Dec	Frosty Triple: Day 1 - 5k	32:01	55.21	5km
5 Dec	Virtual Jingle Mile SB	9:05	59.38	1mi
27 Sep	Woodland Woggle 6k SB	45:23	46.74	6km
19 Sep	Fetch Virtual Weekend 10k SB	1:19:21	46.51	10km
13 Sep	Virtual Great North Run SB	2:49:08	47.22	13.1mi
5 Sep	Fetch Virtual Weekend 5 Mile SB	57:03	51.28	5mi
29 Aug	Fake parkrun	36:40	48.21	5km
22 Aug	Fetch Virtual Weekend Mile	10:31	51.29	1mi
15 Aug	Fake parkrun	38:31	45.89	5km
15 Aug	Fetch Virtual Weekend Mile	10:59	49.11	1mi
8 Aug	Fake parkrun	34:59	50.53	5km
4 Aug	Bridge Midweek Duathlon	36:24 / 1:27:24 /22:10	0.00	5km/20km/3.3km
1 Aug	Fake parkrun	36:28	48.47	5km
1 Aug	Fetch Virtual Weekend Mile	10:40	50.57	1mi
25 Jul	Fetch Virtual Weekend Mile	10:36	50.89	1mi
25 Jul	Fake parkrun	36:28	48.47	5km
18 Jul	Fake parkrun	37:09	47.58	5km
12 Jul	Cheadle Virtual 4 SB	47:29	47.93	4mi
4 Jul	Fake parkrun	35:32	49.17	5km
27 Jun	Fetch Virtual Weekend Mile	10:14	51.99	1mi
2019		Result	WAVA	Distance
27 May	Hatfield Broad Oak 10K Road Race	1:12:42	49.49	10km
26 May	Westminster Mile SB	8:46	59.88	1mi
19 May	Colchester Stampede 10k SB	1:06:33	54.07	10km
20 Apr	Clare Castle parkrun SB	30:07	57.36	5km
24 Mar	Swimathon Triple 5k (3)	2:05:02	0.00	5km
23 Mar	Go Tri Basildon Aquathlon	4:29 / 14:40	0.00	200metres/2.5km
23 Mar	Swimathon Triple 5k (2)	1:59:13	0.00	5km
22 Mar	Swimathon Triple 5k (1)	1:57:58	0.00	5km
10 Mar	Little half PB	24:01	55.36	2.4mi
23 Feb	Clare Castle parkrun	33:13	52.01	5km
26 Jan	Great Dunmow parkrun	33:27	51.64	5km
2018		Result	WAVA	Distance
9 Jun	Essex Cross Country 10k Series Danbury Country Park	1:05:16	54.45	10km
27 May	Westminster Mile SB	8:36	60.23	1mi
2017		Result	WAVA	Distance
9 Dec	Great Notley parkrun	30:21	56.28	5km
3 Dec	Santa Fun Run Farleigh Hospice SB	27:46	61.52	5km
2 Dec	The Tinsel Insole 100m Insanity Dash PB	20	63.22	100mt
2 Dec	Jingle Mile Ep VI: The Return of the Fetchi SB	8:15	62.79	1mi
2 Dec	The Turkeys' Escape and Evasion 800m PB	3:50	57.40	800mt
2 Dec	The Hurtbox of Crackers 400m PB	1:46	56.44	400mt
29 Oct	Saffron Striders Fast 5 SB	46:51	60.20	5mi
30 Sep	Great Cornard parkrun	28:41	59.55	5km
16 Sep	Colchester Castle parkrun	30:29	56.03	5km
2 Sep	Maldon Prom parkrun	29:54	57.13	5km
19 Aug	Hatfield Forest parkrun	31:05	54.95	5km
12 Aug	Great Notley parkrun	31:53	53.57	5km
1 Jul	Chelmsford Inflatable 5k	35:00	48.26	5km
10 Jun	Muddy Dog challenge PB	14:29	57.86	2.5km
3 Jun	Hatfield Forest parkrun	30:53	54.69	5km
28 May	Westminster Mile	8:41	58.88	1mi
2016		Result	WAVA	Distance
24 Sep	Maldon Prom parkrun SB	28:47	58.68	5km
4 Sep	Blackwater Charity Triathlon - novice	4:34 / 32:41 / 17:09	0.00	0.2km/12km/3km
27 Aug	Hatfield Forest parkrun	29:28	57.32	5km
21 Aug	Havering Tri Aquathlon Super-Sprint	4:35 / 17:11	0.00	200metres/3km
9 Jul	Basildon Go Tri Triathlon	4:44 / 19:11 / 13:30	0.00	200metres/5km/2.5km
18 Jun	Bocking and Blackwater 3k Fun run PB	15:55	62.36	3km
29 May	Westminster Mile SB	8:16	61.05	1mi
13 Mar	Silverstone Half Marathon PB	2:24:31	51.93	13.1mi
2015		Result	WAVA	Distance
27 Sep	Felixstowe Coastal 10M PB	1:35:54	59.23	10mi
20 Sep	Ingatestone 5 PB	43:46	62.94	5mi
8 Aug	Maldon Prom parkrun PB	26:18	63.51	5km
12 Jul	Women's Running™ 10K Nottingham PB	56:13	61.70	10km
27 Jun	Maldon Prom parkrun	27:02	61.12	5km
24 May	Westminster Mile PB	7:35	65.70	1mi
18 Apr	Swimathon	22:13	0.00	1km
12 Apr	Flitch 10k	57:46	59.33	10km
21 Mar	GoTri Aquathlon 1	4:23 / 12:45	0.00	200metres/2.5km
2014		Result	WAVA	Distance
1 Nov	Queen Elizabeth Olympic Park 10k SB	1:00:08	57.00	10km
28 Jun	Clumber park Trailblazer 10km	1:01:03	55.48	10km
26 May	Hatfield Broad Oak 10K	1:00:12	56.27	10km
24 May	BUPA Westminster Mile	7:50	62.81	1mi
27 Apr	Skyline 120 Braintree 5m SB	46:41	57.66	5mi
19 Apr	Maldon Prom parkrun SB	27:45	58.90	5km
30 Mar	Sandy 10 SB	1:43:34	53.55	10mi
27 Jan	52 weeks for Laura 1 mile challenge SB	7:48	63.08	1mi
2013		Result	WAVA	Distance
28 Dec	Maldon Prom parkrun	27:45	58.90	5km
30 Nov	Maldon Prom parkrun	27:01	60.50	5km
16 Nov	Maldon Prom parkrun	26:59	60.58	5km
9 Nov	Maldon Prom parkrun	27:38	59.15	5km
24 Oct	Race for Life Twilight Chelmsford	36:56	44.26	5km
19 Oct	Chelmsford Central Parkrun	27:13	60.06	5km
28 Sep	Maldon Prom parkrun	26:57	60.65	5km
8 Sep	Blackwater Charity Triathlon	8:24 / 1:02:47 / 33:22	0.00	400metres/23km/6km
31 Aug	Maldon Prom parkrun	27:29	59.47	5km
3 Aug	Chelmsford Central Parkrun 5km	27:06	60.32	5km
20 Jul	Women's Running™ 10K Nottingham SB	56:39	59.79	10km
14 Jul	British 10K London Run	1:03:40	53.20	10km
13 Jul	Chelmsford Central parkrun	26:36	61.45	5km
29 Jun	Chelmsford Central Park 5km SB	26:36	60.80	5km
22 Jun	Essex Urban Aquathlon	9:15 / 28:03	0.00	400metres/5km
9 Jun	Whipsnade Zoo Stampede 10k	56:44	59.01	10km
26 May	Westminster Mile SB	7:45	62.70	1mi
12 May	Birchanger 10K	1:14:07	45.17	10km
28 Apr	Willesden Aquathlon	4:20 / 15:19	0.00	200metres/3km
27 Apr	Swimathon Braintree	2:00:37	0.00	5km
2012		Result	WAVA	Distance
9 Dec	Rudolph Run SB	47:59	55.47	5mi
25 Nov	RNLI Reindeer Run - Woburn	1:03:16	52.92	10km
16 Sep	Blackwater Leisure Charity triathlon - novice	4:49 / 31:11 / 16:19	0.00	200metres/12km/3km
22 Jul	Sherwood Pines 10k	1:01:38	54.32	10km
8 Jul	Felsted 10K	1:01:19	54.60	10km
24 Jun	Race For Life 5km, Nowton Park, Bury St. Edmunds SB	29:29	54.29	5km
12 May	Runners World Trailblazer Series - Bedgebury Forest	1:04:26	51.38	10km
15 Apr	Newham Classic 10km SB	58:16	56.82	10km
31 Mar	The National Lottery - Olympic Park Run	51:48	50.82	5mi
2011		Result	WAVA	Distance
9 Oct	Tiptree 10 SB	1:44:01	52.11	10mi
5 Aug	Surrey Summer Aquathlon series	12:48 / 27:08	0.00	500metres/5km
17 Jul	Race for Life - Chelmsford SB	29:52	53.60	5km
7 May	Runners World Trailblazer Series Sherwood Forest SB	1:01:44	53.07	10km
27 Mar	Skyline 120 Braintree 5 SB	47:12	55.21	5mi
2010		Result	WAVA	Distance
25 Jul	Race For Life - Colchester SB	26:52	59.01	5km
11 Jul	ASICS British London 10K Run SB	1:04:00	51.19	10km
2009		Result	WAVA	Distance
4 Oct	Cancer Research Run 10K - Hylands Park SB	57:48	56.13	10km
30 Aug	Stockholm Tjejmilen	1:02:55	51.57	10km
5 Jul	braintree race for life SB	28:25	54.84	5km
2008		Result	WAVA	Distance
12 Oct	Leeds Castle Cancer Research 10km SB	1:05:00	49.47	10km
2007		Result	WAVA	Distance
7 Oct	Cancer Research UK 10K - Ickworth House SB	1:06:00	48.32	10km
2005		Result	WAVA	Distance
20 Oct	Cancer 10k kentwell hall SB	1:06:00	47.62	10km
11 Jun	Braintree District Race for Life SB	30:00	50.57	5km
2004		Result	WAVA	Distance
9 May	Race for life SB	34:00	44.39	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
2023	65	0	0	0	0	0	0	0	0	0	0	0	65
2023	79	0	0	0	0	0	0	0	0	0	0	0	79
2023	21	0	0	0	0	0	0	0	0	0	0	0	21
2022	74	80	91	67	86	85	78	83	85	75	57	61	921
2022	0	0	0.8	8.2	12	14	13	0	0	0	0	0	48
2022	52	36	53	44	41	64	69	80	73	61	76	70	720
2022	13	24	60	147	186	240	330	195	20	11	21	3	1251
2021	5	29	4	90	91	94	87	76	83	93	69	66	787
2021	40	32	55	49	73	110	74	54	51	32	73	57	700
2021	33	48	48	39	0	0	38	43	57	48	31	29	414
2020	0	0	0	2	0	3	71	134	36	88	124	4	461
2020	1	3	1	0	0	0	0	0	0	0	0	0	5
2020	22	0	6	4	8	18	33	35	154	80	103	35	498
2020	22	11	33	23	37	31	48	18	0	0	0	20	244
2019	0	3	0	0	0	0	0	0	0	0	0	0	3
2019	6	4	15.5	0.9	4.6	4	4.5	4	0	5	1	3	52.5
2019	26	28	38	48	47	42	9	0	5	20	25	21	309
2019	13	19	37	29	3	0	18	39	11	17	9	7	205
2018	0	0	22	0	0	0	0	0	4	0	0	0	26
2018	0	0	0	0	0	1.5	2.8	4.3	9.3	3	5.7	1.6	28.1
2018	33	14	27	27	32	23	0	12	16	22	27	16	248
2018	0	0	34	93	81	31	25	54	54	7	7	7	392
2017	0	0	0	0	6	0	0	9	0	0	0	0	15
2017	0	0	0.6	0	0	0	4	9.5	6.8	2	0	0	22.9
2017	44	35	52	33	37	43	41	49	44	58	57	57	550
2017	0	0	12	11	7	21	21	42	27	15	17	16	189
2016	0	0	0	0	0	0	7	0	0	0	0	0	7
2016	0	0	0.8	0	0	0.1	0.9	1.2	0.1	0	0	0	3.1
2016	67	75	55	38	19	44	36	42	42	37	14	32	502
2016	0	0	6	20	4	20	25	57	16	7	0	5	160
2015	0	0	0	0	4	5	5	3	14	15	2	0	48
2015	1	1	1.2	0.9	0.6	0	0	0	0	0	0	0	4.7
2015	45	35	30	49	33	25	60	52	63	53	20	33	499
2015	0	0	0	0	0	16	0	14	0	0	0	0	29
2014	9	11	6	15	3	6	0	0	0	4	0	55	109
2014	1.6	1.6	0	2.7	3.2	3	5	4.6	1.3	0	0	1.2	24.3
2014	62	71	42	37	66	55	14	8	23	35	46	42	500
2014	0	3	0	0	0	4	0	65	0	0	0	0	71
2013	2	0	0	11	4	13	7	0	0	3	3	0	43
2013	0.6	0.3	5	2.2	4.4	1	2.8	2.3	1.9	3.6	1.5	0.6	26.1
2013	16	21	34	43	42	53	53	36	41	39	61	61	500
2013	4	27	16	11	12	33	41	54	36	2	0	0	236
2012	0	0	0	0	0	4	0	0	0	0	0	0	4
2012	0	0	0	3.6	5.2	4.3	4.2	2.5	3.2	1	0	1.9	25.9
2012	51	1	16	31	49	29	40	30	29	36	52	49	412
2012	4	13	74	19	22	6	6	62	43	13	10	11	284
2011	0	0	1	3	6.4	3.1	3.1	5.5	2.1	1.1	0	2.6	27.7
2011	52	41	61	46	49	41	35	53	43	43	67	71	600
2011	0	0	0	12	32	15	26	32	18	5	0	0	139
2010	0	0	0	0	0	3.3	0	0	0	0	0	2.4	5.8
2010	12	33	20	39	54	66	47	19	46	53	53	48	490
2010	0	0	0	0	0	32	3	7	0	0	0	0	41
2009	0	0	0	0	0	0	0	0	42	44	43	17	146

Tue 3rd Jan Jan 3	Wed 4th Jan Jan 4	Thu 5th Jan Jan 5	Fri 6th Jan Jan 6	Sat 7th Jan Jan 7	Sun 8th Jan Jan 8	Mon 9th Jan Jan 9
1.3mi, 37:40 Walk - General 2.5mi, 32:31 Run - Run-Walk 1.5mi, 33:27 Walk - General	1.1mi, 20:35 Walk - General 1.5mi, 17:49 Run - Warm Down 2.9mi, 25:55 Run - Race 1.7mi, 42:13 Walk - General	2.6mi, 39:28 Run - Run-Walk 1.6mi, 35:52 Walk - General	1.6mi, 29:18 Run - Run-Walk 4mi, 34:46 Bike - General 1.5mi, 33:57 Walk - General	3mi, 34:28 Run - General 1.3mi, 27:52 Walk - General	1.4mi, 30:56 Walk - General 1.8mi, 20:39 Run - Warm Down 1.3mi, 10:43 Run - Race 0.8mi, 7:52 Run - Warm Up 1.4mi, 31:22 Walk - General	4mi, 46:52 Run - Long Run 1.3mi, 27:32 Walk - General
Tue 10th Jan Jan 10	Wed 11th Jan Jan 11	Thu 12th Jan Jan 12	Fri 13th Jan Jan 13	Sat 14th Jan Jan 14	Sun 15th Jan Jan 15	Mon 16th Jan Jan 16
2.3mi, 57:34 Run - Run-Walk 1.1mi, 20:36 Walk - General 2.8mi, 34:32 Bike - General 1.4mi, 30:54 Walk - General	1mi, 22:35 Walk - General 1.6mi, 49:11 Walk - General 0.3mi, 8:49 Run - Warm Down 2.5mi, 23:46 Run - Intervals 0.3mi, 3:12 Run - Warm Up	1.5mi, 33:10 Walk - General 3.8mi, 38:18 Bike - General 1mi, 21:10 Run - Run-Walk	0.4mi, 8:56 Run - Warm Down 2.3mi, 53:03 Walk - General 3mi, 31:27 Run - Tempo	1.1mi, 21:46 Run - Run-Walk 1.4mi, 36:22 Walk - General	3mi, 54:16 Walk - General 5mi, 57:28 Run - Long Run 1.6mi, 37:11 Walk - General	1.3mi, 28:17 Walk - General 1.3mi, 23:55 Run - Run-Walk 1.2mi, 27:40 Walk - General
Tue 17th Jan Jan 17	Wed 18th Jan Jan 18	Thu 19th Jan Jan 19	Fri 20th Jan Jan 20	Sat 21st Jan Jan 21	Sun 22nd Jan Jan 22	Mon 23rd Jan Jan 23
0.2mi, 5:25 Run - Warm Down 2.5mi, 24:34 Run - Intervals 0.3mi, 3:27 Run - Warm Up 1mi, 22:35 Walk - General	1.1mi, 21:39 Walk - General 1.3mi, 13:59 Bike - General 0.5mi, 11:01 Run - Run-Walk 1.2mi, 11:03 Bike - General 1.2mi, 28:20 Walk - General	1mi, 32:57 Run - Run-Walk 1.1mi, 27:05 Walk - General	1.2mi, 27:00 Run - Run-Walk 1.1mi, 25:32 Walk - General	0.9mi, 12:09 Run - Warm Down 3.1mi, 28:09 Run - General 1.1mi, 26:31 Walk - General	1.1mi, 24:01 Walk - General 2.6mi, 51:13 Run - Run-Walk 1.5mi, 34:32 Walk - General	2.6mi, 28:26 Run - General 0.4mi, 12:05 Walk - General 5.1mi, 30:00 Bike - Exercise Bike 3mi, 48:18 Walk - General 1.1mi, 25:41 Run - Dog Running
Tue 24th Jan Jan 24	Wed 25th Jan Jan 25	Thu 26th Jan Jan 26	Fri 27th Jan Jan 27	Sat 28th Jan Jan 28	Sun 29th Jan Jan 29	Mon 30th Jan Jan 30
2.3mi, 53:57 Walk - General 6mi, 1:11:29 Run - Long Run 1.3mi, 27:04 Walk - General	3.3mi, 42:11 Run - Run-Walk 1.5mi, 36:43 Walk - General	1.7mi, 37:13 Walk - General 0.2mi, 3:01 Run - Warm Down 2.5mi, 23:29 Run - Intervals 0.3mi, 3:59 Run - Warm Up 1.1mi, 24:44 Walk - General	1.1mi, 18:17 Run - Run-Walk 1.5mi, 35:41 Walk - General	1.4mi, 1:06:44 Walk - General 1mi, 45:02 Run - Run-Walk 3mi, 46:21 Walk - General	0.5mi, 7:41 Run - Warm Down 2mi, 19:44 Run - Race 0.5mi, 7:08 Run - Warm Up 1.6mi, 37:00 Walk - General	3mi, 26:09 Bike - General 1mi, 11:23 Run - Run-Walk 1.4mi, 33:33 Walk - General

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F55 Essex