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Recent Training
9th Oct	General	4.4mi	36:37
8th Oct	General	3.6mi	33:30
7th Oct	General	5.1mi	48:51
3rd Oct	General	0.6mi	18:26
29th Sep	General	5mi	38:55

12 Month Benchmarks	Run	Bike
Mile	7:18	4:43
5k	23:37	16:35
5mi	38:40	27:08
10k	53:31	34:17
10mi	1:29:20	57:21
Half	2:00:55	1:33:47

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2005	2006	2009	2011	2014	2018	PB	WB
13.1mi	5	2:33:18 38.03	2:09:42 44.95		1:39:57 59.82	1:40:37 60.86		1:39:57 7:38/mi	60.86
26.2mi	4		4:44:32 42.96	3:42:43 55.91	4:37:05 45.59		3:48:19 58.15	3:42:43 8:30/mi	58.15

2018		Result	WAVA	Distance
29 Apr	Newport Marathon SB	3:48:19	58.15	26.2mi
2016		Result	WAVA	Distance
24 Apr	London Marathon			26.2mi
2014		Result	WAVA	Distance
13 Apr	London Marathon			26.2mi
23 Mar	Hastings Half Marathon SB	1:40:37	60.86	13.1mi
2011		Result	WAVA	Distance
22 Oct	Beachy Head Marathon SB	4:37:05	45.59	26.2mi
18 Sep	Great North Run Half Marathon	1:41:36	59.30	13.1mi
26 Mar	Endurancelife Coastal Trail Series Sussex Marathon	5:18:04	39.97	26.5mi
20 Mar	Hastings Half Marathon			13.1mi
6 Mar	Eastbourne Half Marathon PB	1:39:57	59.82	13.1mi
2009		Result	WAVA	Distance
1 Nov	New York Marathon PB	3:42:43	55.91	26.2mi
2006		Result	WAVA	Distance
23 Apr	London Marathon SB	4:44:32	42.96	26.2mi
19 Mar	Sussex Beacon Half Marathon SB	2:09:42	44.95	13.1mi
2005		Result	WAVA	Distance
18 Sep	Great North Run SB	2:33:18	38.03	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	0	0	0	0	11	8	0	0	0	19
2024	0.8	0	0	1	3.1	0	0.7	2	2.9	0.6	0	0	11
2024	6	5	32	36	41	29	48	48	18	13	0	0	275
2024	0	0	0	0	0	0	0	0	26	0	0	0	26
2023	0	8	0	0	0	0	24	23	0	0	0	0	56
2023	1	1.3	0	1.5	1.6	0	0	0	0	0.8	0.8	0.8	7.8
2023	48	36	10	41	35	28	36	43	40	35	14	20	387
2023	0	0	0	4	0	0	23	27	0	12	0	0	66
2022	1.7	0	0.5	0	0	1	1.6	4.4	1.9	0.5	0	0	11.6
2022	64	12	48	30	41	20	55	46	73	40	34	8	472
2022	0	0	0	0	0	11	19	81	0	0	0	0	111
2021	0	0	0	0	0	0	0.6	0	0	0	0	0.5	1.1
2021	66	29	49	53	61	74	18	61	25	13	27	29	504
2021	14	6	14	16	14	0	51	16	26	0	0	0	158
2020	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2020	52	24	17	84	89	99	31	14	45	44	17	41	556
2020	0	0	0	0	0	0	22	17	0	0	0	0	39
2019	0.2	0	0	0	0	0	0	2.4	0	0	0	0	2.6
2019	116	70	141	44	76	34	63	60	37	68	26	15	750
2019	0	0	0	0	0	0	25	0	0	14	0	0	39
2018	0	0	0	0	0	0	0	0	0.7	0.6	0.7	0.9	2.9
2018	73	111	151	128	85	81	50	93	124	120	41	34	1092
2018	0	0	0	0	0	0	0	0	10	0	0	0	10
2017	39	24	23	33	86	55	42	21	61	67	56	30	537
2016	78	77	65	58	28	7	36	16	69	39	47	25	544
2014	82	110	128	89	110	99	55	0	0	0	0	0	672
2013	0	1.2	0	0	0	0	0	0	0	0	0	0	1.2
2013	79	107	98	105	75	77	62	89	80	80	65	77	995
2013	0	0	0	0	42	0	0	0	17	0	0	0	59
2012	1.2	0	0.7	0	0	0	0	0	0	0	0	0	1.8
2012	87	99	88	92	66	60	98	64	95	84	97	43	973
2012	0	0	10	0	9	0	0	17	45	24	48	0	153
2011	1.9	0	0	0	9	2.3	0.6	0	2.8	0	0.6	0	17.2
2011	77	79	88	19	82	76	38	73	62	125	64	59	841
2011	0	0	0	16	35	0	21	0	0	0	0	0	72
2010	0	0	0	0	0	0	0	0	117	134	62	27	339

Sat 14th Sep Sep 14	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
0.8mi, 26:58 Swim - General 1) 0.25mi - 8:48(35:24/mi) 141/156bpm [4992b/mi] 130cal 24/rpm 2) 0.27mi - 10:09(37:08/mi) 132/145bpm [4902b/mi] 127cal 23/rpm 3) 0.22mi - 8:01(35:51/mi) 131/137bpm [4696b/mi] 92cal 24/rpm Add a comment 5.5mi, 53:58 Run - General 1) 1mi - 10:38(10:38/mi) 125/139bpm [1329b/mi] 144cal 377/484W 2) 1mi - 9:26(9:26/mi) 128/132bpm [1207b/mi] 129cal 350/417W 3) 1mi - 9:31(9:31/mi) 134/141bpm [1275b/mi] 136cal 372/448W 4) 1mi - 9:28(9:28/mi) 137/140bpm [1297b/mi] 136cal 374/437W 5) 1mi - 9:46(9:46/mi) 141/146bpm [1378b/mi] 143cal 383/451W 6) 0.53mi - 5:09(9:48/mi) 145/147bpm [1420b/mi] 76cal 378/447W Add a comment	-	-	-	0.4mi, 16:07 Swim - General 1) 0.37mi - 13:48(37:00/mi) 119/136bpm [4403b/mi] 160cal 23/rpm 2) 0.05mi - 2:19(46:33/mi) 116/122bpm [5400b/mi] 21cal 19/rpm Add a comment 0.4mi, 12:18 Swim - General 1) 0.35mi - 12:18(35:21/mi) 107/120bpm [3783b/mi] 114cal 23/rpm Add a comment	-	-
Sat 21st Sep Sep 21	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
25.7mi, 2:45:08 Bike - General 1) 5mi - 29:20(5:52/mi) 82/105bpm [481b/mi] 171cal 2) 5mi - 28:40(5:44/mi) 85/106bpm [487b/mi] 163cal 3) 5mi - 38:12(7:38/mi) 87/99bpm [665b/mi] 232cal 4) 5mi - 32:31(6:30/mi) 93/105bpm [605b/mi] 207cal 5) 5mi - 31:45(6:21/mi) 88/110bpm [559b/mi] 174cal 6) 0.73mi - 4:41(6:27/mi) 88/99bpm [567b/mi] 25cal Add a comment	-	-	0.5mi, 17:52 Swim - General 1) 0mi - 1(0/mi) 70/70bpm [INFb/mi] 2) 0.15mi - 5:34(37:22/mi) 110/125bpm [4110b/mi] 59cal 22/rpm 3) 0.01mi - 58(1:17:33/mi) 96/129bpm [7444b/mi] 5cal 20/rpm 4) 0.01mi - 1:01(1:21:25/mi) 121/146bpm [9852b/mi] 5cal 21/rpm 5) 0.01mi - 1:00(1:20:31/mi) 126/146bpm [10145b/mi] 5cal 21/rpm 6) 0.02mi - 49(32:58/mi) 113/128bpm [3725b/mi] 10cal 20/rpm 7) 0.02mi - 50(33:15/mi) 119/130bpm [3956b/mi] 12cal 18/rpm 8) 0.02mi - 46(30:59/mi) 121/132bpm [3749b/mi] 10cal 22/rpm 9) 0.1mi - 3:04(30:53/mi) 128/142bpm [3953b/mi] 40cal 25/rpm 10) 0.1mi - 3:48(38:16/mi) 124/139bpm [4746b/mi] 54cal 24/rpm Add a comment	-	3.8mi, 32:48 Run - General 1) 1mi - 9:11(9:11/mi) 121/132bpm [1111b/mi] 129cal 390/708W 2) 1mi - 8:34(8:34/mi) 138/147bpm [1183b/mi] 134cal 416/481W 3) 1mi - 8:40(8:40/mi) 151/156bpm [1309b/mi] 143cal 461/627W 4) 0.8mi - 6:22(8:01/mi) 156/166bpm [1250b/mi] 109cal 462/631W Add a comment	1mi, 34:56 Swim - General 1) 0.9mi - 32:10(35:42/mi) 116/141bpm [4141b/mi] 342cal 24/rpm 2) 0.06mi - 2:46(44:32/mi) 135/141bpm [6013b/mi] 37cal 21/rpm Add a comment
Sat 28th Sep Sep 28	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
-	5mi, 38:55 Run - General 1) 1mi - 8:09(8:09/mi) 127/144bpm [1035b/mi] 120cal 442/562W 2) 1mi - 7:28(7:28/mi) 148/167bpm [1105b/mi] 124cal 471/586W 3) 1mi - 7:45(7:45/mi) 157/168bpm [1217b/mi] 135cal 531/690W 4) 1mi - 7:59(7:59/mi) 153/159bpm [1222b/mi] 135cal 483/673W 5) 1mi - 7:33(7:33/mi) 158/167bpm [1194b/mi] 132cal 506/634W 6) 0mi - 0(1:41/mi) 167/167bpm [281b/mi] 513/513W Add a comment	-	-	-	0.6mi, 18:26 Swim - General 1) 0.19mi - 5:32(29:41/mi) 116/136bpm [3443b/mi] 71cal 23/rpm 2) 0.03mi - 2:35(1:23:22/mi) 115/142bpm [9587b/mi] 9cal 20/rpm 3) 0.03mi - 2:27(1:18:45/mi) 113/125bpm [8898b/mi] 12cal 28/rpm 4) 0.06mi - 1:51(29:39/mi) 112/118bpm [3321b/mi] 35cal 25/rpm 5) 0.12mi - 2:57(23:45/mi) 133/145bpm [3159b/mi] 56cal 27/rpm 6) 0.12mi - 3:04(24:39/mi) 123/142bpm [3032b/mi] 56cal 27/rpm Add a comment	-
Sat 5th Oct Oct 5	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
-	-	5.1mi, 48:51 Run - General 1) 1mi - 10:19(10:19/mi) 125/155bpm [1290b/mi] 148cal 444/551W 2) 1mi - 10:44(10:44/mi) 144/156bpm [1546b/mi] 168cal 450/516W 3) 1mi - 9:43(9:43/mi) 154/164bpm [1497b/mi] 159cal 428/556W 4) 1mi - 9:01(9:01/mi) 153/161bpm [1381b/mi] 142cal 256/340W 5) 1mi - 8:29(8:29/mi) 164/169bpm [1392b/mi] 147cal 401/456W 6) 0.07mi - 34(7:58/mi) 170/171bpm [1356b/mi] 11cal 453/467W Add a comment	3.6mi, 33:30 Run - General 1) 1mi - 9:59(9:59/mi) 116/123bpm [1158b/mi] 132cal 372/429W 2) 1mi - 9:45(9:45/mi) 122/124bpm [1190b/mi] 132cal 373/392W 3) 1mi - 8:50(8:50/mi) 130/135bpm [1148b/mi] 128cal 391/420W 4) 0.57mi - 4:56(8:39/mi) 133/136bpm [1150b/mi] 73cal 406/420W Add a comment	4.4mi, 36:37 Run - General 1) 1mi - 9:35(9:35/mi) 117/127bpm [1122b/mi] 130cal 393/677W 2) 1mi - 8:48(8:48/mi) 131/140bpm [1152b/mi] 133cal 429/698W 3) 1mi - 7:56(7:56/mi) 143/149bpm [1135b/mi] 127cal 446/536W 4) 1mi - 7:38(7:38/mi) 149/152bpm [1137b/mi] 126cal 475/647W 5) 0.38mi - 2:40(7:01/mi) 154/155bpm [1080b/mi] 45cal 516/739W Add a comment	-	-

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