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WJKat F45

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Werrington Joggers

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Recent Training
11th Apr	Recovery Run	3.0	34:21
10th Apr	Long Run	8.0	1:25:25
8th Apr	Tempo	4.3	41:56
6th Apr	General	6.0	1:01:31
3rd Apr	Recovery Run	2.8	30:47

12 Month Benchmarks	Run
Mile	9:14
5k	29:03
5mi	47:12
10k	59:27
10mi	1:43:59

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Buddies (12)

Followers (2)

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+ 80 others

Best Times
Best WAVA

Dist	Races	PB	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018
1.5mi	5	13:35 9:03/mi	14:42	13:35
5km	3	26:05 8:24/mi			27:04	26:05
5mi	4	45:00 9:00/mi		47:30	45:00					52:56
10km	23	54:01 8:42/mi		58:57	54:01	55:19	1:01:35	57:30	1:03:13	1:11:53		1:00:04
14km	1	1:22:00 9:26/mi				1:22:00
15km	1	1:48:04 11:36/mi					1:48:04
10mi	1	1:34:20 9:26/mi			1:34:20
13.1mi	15	2:04:07 9:28/mi	2:33:43	2:20:00	2:04:07	2:05:18	2:25:00	2:13:10	2:32:53	2:23:52	2:27:00	2:34:38
15mi	1	2:34:07 10:16/mi				2:34:07
20mi	2	3:25:20 10:16/mi				3:25:20
26.2mi	1	4:45:08 10:53/mi				4:45:08

2018		Result	WAVA	Distance
13 May	Eye 10K Road Race	1:00:04	54.02	10km
6 May	Sleaford Half Marathon	2:34:38	45.37	13.1mi
2017		Result	WAVA	Distance
9 Apr	Larking Gowen City of Norwich Half Marathon	2:42:11	42.87	13.1mi
5 Mar	Newton's Fraction Half Marathon	2:27:00	47.30	13.1mi
2016		Result	WAVA	Distance
31 Jul	Wellingborough 5	52:56	48.34	5mi
17 Jun	Summer Solstice 10k Road Race	1:11:53	44.36	10km
13 Mar	Newton's Fraction Half Marathon	2:23:52	47.92	13.1mi
2015		Result	WAVA	Distance
19 Jun	Summer Solstice 10k Road Race	1:03:13	50.06	10km
10 May	Eye 10k	1:15:12	42.08	10km
15 Mar	Newton's Fraction Half Marathon	2:32:53	44.74	13.1mi
2014		Result	WAVA	Distance
1 Jun	MS Fun Run Canberra	57:30	54.66	10km
3 May	Run the Rock	1:02:00	50.69	10km
27 Apr	Geelong Half Marathon	2:13:10	50.99	13.1mi
16 Mar	Newtons Fraction Half Marathon	2:24:00	47.15	13.1mi
2013		Result	WAVA	Distance
13 Oct	Melbourne Marathon Festival	1:08:45	45.71	10km
6 Oct	Run the Maine	1:07:34	46.51	10km
21 Jul	The Age Run Melbourne	1:09:23	45.29	10km
27 Apr	Run the Rock	1:01:35	50.71	10km
7 Apr	Geelong Half Marathon, Melbourne	2:25:00	46.52	13.1mi
24 Mar	Run for the Kids , melbourne	1:48:04	43.96	15km
2012		Result	WAVA	Distance
11 Nov	City to Sea	1:22:00	54.07	14km
14 Oct	Melbourne Flight Centre Half Marathon	2:05:18	53.83	13.1mi
7 Oct	Run the Maine	55:19	56.46	10km
6 Jun	Peterborough 5K Grand Prix - Ferry Meadows 1	26:05	57.86	5km
22 Apr	London Marathon	4:45:08	48.68	26.2mi
1 Apr	Oakley 20	3:42:20	46.63	20mi
18 Mar	Ashby 20	3:25:20	50.49	20mi
22 Jan	Folksworth 15	2:34:07	49.82	15mi
2011		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	54:01	57.49	10km
6 Nov	Frostbite Friendly League - Bushfield Joggers	45:00	54.97	5mi
9 Oct	Great Eastern Run	2:05:19	53.50	13.1mi
11 Sep	Grunty Fen Half Marathon	2:04:07	54.02	13.1mi
20 Jul	'Woodys Toonie Trot 10k Multi Terrain Race	58:24	53.17	10km
3 Jul	Thurlby 10k	1:00:00	51.76	10km
12 Jun	Abbey 10k	56:09	55.03	10km
8 May	Eye 10k	1:02:01	49.82	10km
6 Apr	NVH Harrier League 5km - Race 6	27:04	55.49	5km
3 Apr	Sandy 10	1:34:20	53.51	10mi
27 Mar	Thorney 10K	55:27	55.72	10km
20 Mar	Newton's Fraction Half Marathon	2:14:36	49.55	13.1mi
2 Mar	NVH Harrier League 5km - Race 5	28:04	53.52	5km
2010		Result	WAVA	Distance
31 Dec	Ely New Year’s Eve 10k	1:01:05	50.58	10km
7 Nov	Frostbite Friendly League Bushfield		0.00	5mi
10 Oct	Great Eastern Run	2:20:00	47.64	13.1mi
26 Sep	West Pinchbeck 10k	58:57	52.42	10km
25 Aug	5 Mile River Ayr Race	47:30	51.82	5mi
15 Aug	Thorney 5	47:53	51.40	5mi
13 Jul	Werrington Joggers handicap	13:35	51.05	1.5mi
13 Jun	Abbey 10k	1:03:48	48.22	10km
1 Jun	Werrington Joggers Club Handicap Race 2	13:46	50.05	1.5mi
9 May	Eye 10k	1:02:35	49.16	10km
4 May	Werrington Joggers Club Handicap Race 1	13:21	51.62	1.5mi
2 May	Langtoft 10km	1:02:48	48.99	10km
28 Mar	Thorney 10k	1:05:00	47.33	10km
7 Mar	Newton's Fraction	2:29:00	44.55	13.1mi
2009		Result	WAVA	Distance
11 Oct	Great Eastern Run	2:33:43	43.18	13.1mi
4 Aug	Werrington Joggers Handicap sprint	14:42	46.88	1.5mi
5 May	Werrington Joggers Club Handicap Race 1	15:32	44.12	1.5mi

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	65	72	87	31	0	0	0	0	0	0	0	0	255
2020	53	54	37	80	43	6	0	4	23	37	30	27	392
2020	25	34	0	0	0	0	0	0	0	0	0	0	59
2019	14	3	9	11	7	0	8	11	3	8	19	3	95
2019	23	6	0	0	0	0	0	0	0	0	0	26	55
2018	52	23	52	50	23	14	21	6	0	0	0	3	244
2018	0	0	0	0	16	0	0	5	0	7	8	0	36
2017	18	28	54	28	33	19	38	47	28	12	9	9	322
2017	0	28	8	0	0	0	0	0	0	0	0	0	36
2016	46	43	30	12	4	6	24	42	4	25	0	25	260
2016	0	0	0	0	0	0	0	0	10	0	10	0	20
2015	10	4	30	19	30	28	22	18	18	19	9	10	217
2015	0	0	25	0	0	0	0	0	0	0	0	0	25
2014	79	65	51	49	27	56	53	6	34	44	19	4	487
2013	69	79	63	30	27	22	31	4	37	33	25	16	438
2012	140	136	147	107	27	19	24	51	91	34	20	4	800
2011	84	80	87	54	52	74	89	95	107	77	30	102	931
2010	76	83	83	76	47	49	61	61	80	72	36	50	774
2009	0	0	0	0	0	0	0	0	74	37	15	19	145

Tue 16th Mar Mar 16	Wed 17th Mar Mar 17	Thu 18th Mar Mar 18	Fri 19th Mar Mar 19	Sat 20th Mar Mar 20	Sun 21st Mar Mar 21	Mon 22nd Mar Mar 22
5mi, 52:24 Running - General Split Summary === 1) 1m - 10:30(10:30/m) 100/101bpm 59cal 5.72/0mph 2) 1m - 10:33(10:33/m) 105/130bpm 61cal 5.69/0mph 3) 1m - 10:36(10:36/m) 102/102bpm 51cal 5.66/0mph 4) 1m - 10:18(10:18/m) 102/102bpm 48cal 5.82/0mph 5) 1m - 10:23(10:23/m) 110/140bpm 61cal 5.78/0mph 6) 0m - 3(12:03/m) 140/141bpm 4.97/0mph Nice, steady and consistent Tuesday run. No niggles or issues Add a comment	-	4.3mi, 45:07 Running - General Split Summary === 1) 1m - 10:40(10:40/m) 149/172bpm 119cal 5.62/0mph 2) 1m - 10:30(10:30/m) 149/154bpm 117cal 5.72/0mph 3) 1m - 10:41(10:41/m) 154/162bpm 122cal 5.62/0mph 4) 1m - 10:27(10:27/m) 154/157bpm 117cal 5.74/0mph 5) 0.25m - 2:49(11:14/m) 153/155bpm 31cal 5.34/0mph Thursday is normally some sort of speed night but the legs just didn't want to turn tonight so just went out to clear my head. Hard work Add a comment	-	7.5mi, 1:16:04 Running - Long Run Split Summary === 1) 1m - 10:41(10:41/m) 141/152bpm 114cal 5.62/0mph 2) 1m - 10:06(10:06/m) 152/156bpm 114cal 5.95/0mph 3) 1m - 10:20(10:20/m) 155/159bpm 118cal 5.8/0mph 4) 1m - 9:57(9:57/m) 158/168bpm 116cal 6.03/0mph 5) 1m - 9:36(9:36/m) 158/169bpm 111cal 6.25/0mph 6) 1m - 10:18(10:18/m) 158/164bpm 118cal 5.82/0mph 7) 1m - 9:58(9:58/m) 158/162bpm 113cal 6.02/0mph 8) 0.5m - 5:09(10:19/m) 159/164bpm 59cal 5.81/0mph Really erratic pacing today but legs felt ok and lovely morning and was just running as I felt (except Mile 5 where I was being chased down by a faster male runner but we were on the footbridge and then the snicket so he couldn't pass so I did a little fartlek to try not to slow him down too much!). Saw Derek (?) and two other runners twice who were obvs doing a similar route to me but in reverse. Mrs C gave a friendly pip pip just as I was heading up Glinton flyover. Only 1 egret in the tree this morning. Add a comment	2mi, 23:14 Running - Recovery Run Split Summary === 1) 1m - 11:42(11:42/m) 145/177bpm 122cal 5.13/0mph 2) 1m - 11:29(11:29/m) 138/145bpm 116cal 5.22/0mph 3) 0.01m - 3(8:45/m) 137/137bpm 6.85/0mph Add a comment	-
Tue 23rd Mar Mar 23	Wed 24th Mar Mar 24	Thu 25th Mar Mar 25	Fri 26th Mar Mar 26	Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29
5mi, 50:47 Running - General Split Summary === 1) 1m - 10:12(10:12/m) 128/155bpm 95cal 5.89/0mph 2) 1m - 10:09(10:09/m) 155/165bpm 118cal 5.91/0mph 3) 1m - 10:07(10:07/m) 158/163bpm 119cal 5.93/0mph 4) 1m - 10:05(10:05/m) 161/166bpm 121cal 5.95/0mph 5) 1m - 10:11(10:11/m) 161/169bpm 121cal 5.89/0mph 6) 0.01m - 4(11:40/m) 159/159bpm 5.14/0mph Steady enjoyable run. Headtorch battery died but had my backup hand torch for last half mile through the dark park. My WSW match this week is against a proper gamer who has already covered 176 squares in one day - I don't stand a chance! Add a comment	-	4.3mi, 43:56 Running - General Split Summary === 1) 1m - 10:28(10:28/m) 160/187bpm 127cal 5.73/0mph 2) 1m - 10:12(10:12/m) 151/156bpm 115cal 5.88/0mph 3) 1m - 10:22(10:22/m) 157/159bpm 121cal 5.79/0mph 4) 1m - 10:12(10:12/m) 156/166bpm 118cal 5.88/0mph 5) 0.25m - 2:41(10:42/m) 156/160bpm 30cal 5.61/0mph Legs just don't want to work on a Thursday anymore! Cleared the head though Add a comment	-	-	10mi, 1:44:01 Running - Long Run Split Summary === 1) 1m - 10:52(10:52/m) 138/154bpm 115cal 5.52/0mph 2) 1m - 10:25(10:25/m) 146/151bpm 115cal 5.76/0mph 3) 1m - 10:41(10:41/m) 150/165bpm 116cal 5.62/0mph 4) 1m - 10:20(10:20/m) 150/158bpm 113cal 5.81/0mph 5) 1m - 10:13(10:13/m) 159/164bpm 120cal 5.87/0mph 6) 1m - 10:20(10:20/m) 159/163bpm 120cal 5.8/0mph 7) 1m - 10:11(10:11/m) 156/164bpm 115cal 5.89/0mph 8) 1m - 10:26(10:26/m) 155/158bpm 112cal 5.75/0mph 9) 1m - 10:24(10:24/m) 157/170bpm 111cal 5.77/0mph 10) 1m - 10:06(10:06/m) 160/169bpm 114cal 5.94/0mph 11) 0m - 3(12:51/m) 164/164bpm 4.67/0mph Swapped long run days as M wasn't well yesterday following his vaccine Friday. Went out to do 9 at 10.30; running well so decided to finish the month on a high and see if I could do 10. Ran how I felt and how the wind let me (brutal on mile end and coming back into Glinton). longest run since Sleaford half in May 2018 Add a comment	3mi, 35:54 Running - General Split Summary === 1) 1m - 12:23(12:23/m) 130/148bpm 117cal 4.85/0mph 2) 1m - 11:42(11:42/m) 133/142bpm 114cal 5.13/0mph 3) 1m - 11:47(11:47/m) 133/140bpm 109cal 5.09/0mph 4) 0m - 3(16:51/m) 134/134bpm 3.56/0mph Add a comment
Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2	Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5
-	6.2mi, 59:07 Running - Tempo Split Summary === 1) 0.62m - 5:55(9:31/m) 132/152bpm 58cal 6.31/0mph 2) 0.62m - 5:50(9:24/m) 154/160bpm 69cal 6.38/0mph 3) 0.62m - 5:45(9:14/m) 158/162bpm 68cal 6.49/0mph 4) 0.62m - 5:51(9:24/m) 161/164bpm 71cal 6.38/0mph 5) 0.62m - 5:52(9:27/m) 162/165bpm 72cal 6.35/0mph 6) 0.62m - 5:56(9:32/m) 162/164bpm 72cal 6.29/0mph 7) 0.62m - 5:57(9:34/m) 162/167bpm 72cal 6.27/0mph 8) 0.62m - 5:58(9:37/m) 162/166bpm 72cal 6.24/0mph 9) 0.62m - 5:58(9:37/m) 162/166bpm 72cal 6.24/0mph 10) 0.62m - 6:01(9:40/m) 163/167bpm 73cal 6.21/0mph 11) 0.01m - 5(9:32/m) 165/165bpm 1cal 6.29/0mph BOOM..... Forgot that I had set myself a challenge of 10k under an hour by end of March until I was rereading my end of Feb review. Due to bank holiday planned running I had already decided to do 6 miles on Wednesday instead of Tuesday/Thursday run so I just extended it to 10k. Pushed hard but I did have to stop at 7k as my leggings were falling down as elastic drawstring had expired so even adding say 20 seconds for emergency repair stop I would still have achieved sub hour. Faster 10k for many many years and a great end to a great running month. 140342 Add a comment	-	7mi, 1:12:06 Running - General Split Summary === 1) 0.62m - 6:42(10:47/m) 148/164bpm 76cal 5.56/0mph 2) 0.62m - 6:38(10:40/m) 156/162bpm 79cal 5.63/0mph 3) 0.62m - 6:13(10:00/m) 147/159bpm 69cal 6/0mph 4) 0.62m - 6:36(10:37/m) 159/164bpm 79cal 5.65/0mph 5) 0.62m - 6:19(10:10/m) 160/166bpm 76cal 5.91/0mph 6) 0.62m - 6:13(10:00/m) 158/167bpm 74cal 6/0mph 7) 0.62m - 6:17(10:06/m) 158/167bpm 74cal 5.94/0mph 8) 0.62m - 6:06(9:49/m) 160/167bpm 73cal 6.12/0mph 9) 0.62m - 6:38(10:40/m) 156/171bpm 71cal 5.62/0mph 10) 0.62m - 6:07(9:51/m) 157/161bpm 71cal 6.09/0mph 11) 0.62m - 6:11(9:56/m) 154/159bpm 67cal 6.04/0mph 12) 0.2m - 2:08(10:26/m) 158/161bpm 24cal 5.75/0mph Add a comment	2.8mi, 30:47 Running - Recovery Run Split Summary === 1) 1m - 11:14(11:14/m) 182/192bpm 157cal 5.34/0mph 2) 1m - 11:12(11:12/m) 188/196bpm 165cal 5.36/0mph 3) 0.75m - 8:20(11:07/m) 191/199bpm 125cal 5.4/0mph Add a comment	-	-
Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9	Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12
6mi, 1:01:31 Running - General Split Summary === 1) 1m - 10:25(10:25/m) 100/101bpm 58cal 5.76/0mph 2) 1m - 10:08(10:08/m) 135/145bpm 95cal 5.92/0mph 3) 1m - 10:11(10:11/m) 148/152bpm 107cal 5.89/0mph 4) 1m - 10:04(10:04/m) 155/158bpm 110cal 5.95/0mph 5) 1m - 10:17(10:17/m) 161/161bpm 116cal 5.84/0mph 6) 1m - 10:21(10:21/m) 161/161bpm 116cal 5.79/0mph 7) 0.01m - 5(10:16/m) 161/161bpm 5.85/0mph Lovely Tuesday night run after a rare day in the office with actual people...but brrr was it cold tonight. Long sleeves and regretted not having gloves! Really comfortable with pace once warmed up Add a comment	-	4.3mi, 41:56 Running - Tempo Split Summary === 1) 1m - 10:15(10:15/m) 106/136bpm 63cal 5.85/0mph 2) 1m - 9:50(9:50/m) 103/138bpm 46cal 6.1/0mph 3) 1m - 9:49(9:49/m) 144/148bpm 103cal 6.11/0mph 4) 1m - 9:31(9:31/m) 141/152bpm 87cal 6.31/0mph 5) 0.26m - 2:30(9:41/m) 110/112bpm 8cal 6.2/0mph Comfortable run on a beautiful evening. Sock lady out in pastel argyles tonight. Add a comment	-	8mi, 1:25:25 Running - Long Run Split Summary === 1) 1m - 10:50(10:50/m) 141/150bpm 117cal 5.53/0mph 2) 1m - 10:53(10:53/m) 145/154bpm 118cal 5.51/0mph 3) 1m - 10:50(10:50/m) 148/155bpm 114cal 5.54/0mph 4) 1m - 10:31(10:31/m) 151/157bpm 117cal 5.7/0mph 5) 1m - 10:42(10:42/m) 155/160bpm 122cal 5.61/0mph 6) 1m - 10:10(10:10/m) 154/162bpm 114cal 5.91/0mph 7) 1m - 10:56(10:56/m) 153/164bpm 115cal 5.48/0mph 8) 1m - 10:25(10:25/m) 155/160bpm 113cal 5.76/0mph 9) 0.01m - 7(10:30/m) 158/158bpm 1cal 5.71/0mph So lovely to run with the Lou with Lyn on the bike. Nice steady run with plenty of chit chat. will take first 5 as frostbite. 11th Apr 2021, 10:01am Old Man wrote: Not sure if you knew it was me who gave you a cheer from WSC car park, just finished R4F 🙂 Add a comment	3mi, 34:21 Running - Recovery Run Split Summary === 1) 1m - 11:32(11:32/m) 136/170bpm 112cal 5.2/0mph 2) 1m - 11:24(11:24/m) 135/156bpm 113cal 5.27/0mph 3) 1m - 11:23(11:23/m) 142/169bpm 116cal 5.27/0mph 4) 0m - 1(10:32/m) 142/142bpm 5.69/0mph Add a comment	-

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