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spoke M55

About

Race Times

All Races

Mileage

Training

Blog

Runnymede Runners

Races
51
Miles
11382
Miles
9
Miles
6423
WAVA
82.12%
5k
18:22
5M
30:26
10k
38:06
10M
1:01:32
Half
1:22:14
20M
2:17:06
Mara
3:02:59

Current Status

deed is done just had surgery to medial meniscus quite a large tear. 6 weeks of recovery

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This user is a member of Conquercise Game, FetchPoint Game, GPS Users, parkrun, Swimmers

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Buddies

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015	2016	2018	2019
5km	16	18:22 5:55/mi	80.30	19:55 72.30	19:26 74.69	18:50 77.07	18:34 78.80	18:22 80.30	18:40 79.65
5mi	1	30:26 6:05/mi	79.47			30:26 79.47
10km	10	38:06 6:08/mi	80.45	42:29 70.55	39:03 76.76	38:12 79.08	38:06 79.93	38:28 80.45		39:15 79.49		41:10 77.69
8mi	1	53:14 6:39/mi	74.74					53:14 74.74
8.3mi	1	53:41 6:30/mi	74.60		53:41 74.60
10mi	5	1:01:32 6:09/mi	81.91		1:05:45 75.40		1:01:32 81.91	1:03:19 80.28		1:04:32 80.11
13.1mi	11	1:22:14 6:17/mi	82.12		1:29:08 73.24	1:24:23 78.02	1:23:40 79.35		1:22:14 82.12	1:36:29 71.22	1:25:35 80.29		1:50:48 63.69
16mi	1	1:47:43 6:44/mi	76.62			1:47:43 76.62
20mi	1	2:17:06 6:51/mi	75.91					2:17:06 75.91
26.2mi	3	3:02:59 6:59/mi	76.22				3:13:46 71.33	3:02:59 76.22	3:22:37 69.45

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	51	0	0	0	0	0	0	0	0	0	0	0	51
2020	104	0	0	0	0	0	0	0	0	0	0	0	104
2019	64	85	78	63	97	83	89	0	22	28	49	43	701
2019	302	175	53	44	65	12	7	148	135	181	201	169	1492
2018	0	0	0	2.8	3.1	2.2	0.5	0	0	0	0	0	8.6
2018	77	68	61	58	75	44	79	60	84	83	68	80	836
2018	164	173	106	255	206	149	201	197	193	253	232	77	2207
2017	0	0	0	0	0	0	0	0	0	0	0.5	0	0.5
2017	97	70	75	94	74	91	109	126	127	89	43	17	1011
2017	69	129	136	87	210	74	47	0	30	106	227	44	1158
2016	155	108	73	48	40	52	63	49	19	88	97	45	837
2016	0	0	0	0	0	45	0	0	138	25	9	0	218
2015	19	0	9	49	65	76	91	95	110	117	131	136	897
2015	18	16	59	35	108	131	106	35	168	33	54	0	764
2014	201	194	181	63	42	44	44	50	41	3	5	4	872
2014	0	26	0	0	0	0	0	13	25	0	0	3	68
2013	221	204	230	120	83	24	46	122	123	112	129	131	1544
2013	0	0	0	27	39	68	66	29	109	0	0	0	339
2012	207	199	209	111	121	137	146	126	162	131	109	165	1824
2012	0	0	0	0	8	0	0	0	0	0	0	0	8
2011	125	132	135	142	120	113	144	99	135	159	160	147	1613
2010	42	64	84	95	82	116	103	137	111	112	109	82	1138
2010	12	25	7	0	15	0	0	0	0	0	0	0	60
2009	0	0	0	0	0	0	0	0	0	0	0	57	57
2009	0	0	0	0	0	0	0	0	0	0	0	6	6

Sun 29th Dec Dec 29	Mon 30th Dec Dec 30	Tue 31st Dec Dec 31	Wed 1st Jan Jan 1	Thu 2nd Jan Jan 2	Fri 3rd Jan Jan 3	Sat 4th Jan Jan 4
57.1mi, 3:20:10 Cycling - General Split Summary === 1) 5m - 17:02(3:24/m) 139/155bpm 150cal 17.62/21.22mph 2) 5m - 17:28(3:30/m) 146/159bpm 159cal 17.18/26.39mph 3) 5m - 17:44(3:33/m) 147/159bpm 158cal 16.91/25.85mph 4) 5m - 22:53(4:35/m) 148/159bpm 193cal 13.11/29.71mph 5) 5m - 18:37(3:43/m) 144/163bpm 133cal 16.12/27.96mph 6) 5m - 16:31(3:18/m) 143/162bpm 112cal 18.16/30.77mph 7) 5m - 15:33(3:07/m) 144/154bpm 109cal 19.29/27.63mph 8) 5m - 16:58(3:24/m) 139/154bpm 90cal 17.68/22.73mph 9) 5m - 16:05(3:13/m) 142/152bpm 99cal 18.66/24.32mph 10) 5m - 16:54(3:23/m) 139/153bpm 82cal 17.76/22.98mph 11) 5m - 16:57(3:23/m) 139/150bpm 84cal 17.7/25.81mph 12) 2.06m - 7:28(3:38/m) 137/142bpm 29cal 16.53/18.99mph	-	19.3mi, 1:00:28 Cycling - Turbo Trainer Split Summary === 1) 0.5m - 1:00:28(2:01:17/m) 129/156bpm 590cal 0.49/5.28mph Easy spin	-	8mi, 1:01:30 Running - General Split Summary === 1) 1m - 7:47(7:47/m) 141/159bpm 106cal 7.71/8.18mph 2) 1m - 7:50(7:50/m) 144/150bpm 102cal 7.67/10.75mph 3) 1m - 7:42(7:42/m) 147/154bpm 102cal 7.79/9.83mph 4) 1m - 7:34(7:34/m) 151/154bpm 105cal 7.93/8.39mph 5) 1m - 7:32(7:32/m) 154/157bpm 106cal 7.97/8.62mph 6) 1m - 7:41(7:41/m) 153/157bpm 107cal 7.8/8.27mph 7) 1m - 7:33(7:33/m) 153/157bpm 105cal 7.94/9.31mph 8) 0.96m - 7:51(8:10/m) 147/155bpm 97cal 7.34/8.22mph	9.5mi, 35:04 Cycling - Turbo Trainer Split Summary === 1) 0.26m - 35:04(2:13:27/m) 139/157bpm 427cal 0.45/11.88mph	-
Sun 5th Jan Jan 5	Mon 6th Jan Jan 6	Tue 7th Jan Jan 7	Wed 8th Jan Jan 8	Thu 9th Jan Jan 9	Fri 10th Jan Jan 10	Sat 11th Jan Jan 11
-	17mi, 1:00:03 Cycling - Turbo Trainer Split Summary === 1) 0.33m - 1:00:03(3:02:48/m) 134/155bpm 651cal 0.33/31.75mph Spinning up to 120 rpm between 30 / 60 seconds	-	-	-	8mi, 1:06:53 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 137/145bpm 97cal 7.64/8.58mph 2) 1m - 8:10(8:10/m) 141/144bpm 99cal 7.35/7.81mph 3) 1m - 8:23(8:23/m) 138/142bpm 94cal 7.16/7.85mph 4) 1m - 8:21(8:21/m) 140/143bpm 92cal 7.19/7.45mph 5) 1m - 8:21(8:21/m) 141/143bpm 94cal 7.19/7.56mph 6) 1m - 8:30(8:30/m) 142/152bpm 99cal 7.06/8.1mph 7) 1m - 8:46(8:46/m) 139/148bpm 86cal 6.85/9.02mph 8) 0.98m - 8:32(8:42/m) 139/143bpm 81cal 6.89/8.35mph Felt bloody awful ☹️	-
Sun 12th Jan Jan 12	Mon 13th Jan Jan 13	Tue 14th Jan Jan 14	Wed 15th Jan Jan 15	Thu 16th Jan Jan 16	Fri 17th Jan Jan 17	Sat 18th Jan Jan 18
44.4mi, 2:37:37 Cycling - General Split Summary === 1) 5m - 19:01(3:48/m) 134/147bpm 159cal 15.77/20.25mph 2) 5m - 18:01(3:36/m) 142/153bpm 155cal 16.65/20.05mph 3) 5m - 18:55(3:47/m) 142/151bpm 161cal 15.86/19.12mph 4) 5m - 17:45(3:33/m) 144/158bpm 149cal 16.91/26.1mph 5) 5m - 17:11(3:26/m) 145/158bpm 143cal 17.45/25mph 6) 5m - 18:28(3:42/m) 144/155bpm 138cal 16.24/23.64mph 7) 5m - 16:32(3:18/m) 140/159bpm 97cal 18.14/25.47mph 8) 5m - 15:48(3:10/m) 142/164bpm 98cal 18.98/23.3mph 9) 4.38m - 15:54(3:38/m) 135/149bpm 92cal 16.52/21.57mph	6.7mi, 53:49 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 135/161bpm 97cal 7.23/9.2mph 2) 1m - 8:09(8:09/m) 148/163bpm 111cal 7.36/7.74mph 3) 1m - 7:58(7:58/m) 142/146bpm 98cal 7.53/7.91mph 4) 1m - 8:09(8:09/m) 144/152bpm 102cal 7.36/7.93mph 5) 1m - 8:04(8:04/m) 141/145bpm 91cal 7.44/10.33mph 6) 1m - 7:52(7:52/m) 144/150bpm 93cal 7.62/8.47mph 7) 0.66m - 5:18(8:04/m) 142/145bpm 57cal 7.44/7.68mph	0mi, 30:00 Cross-Training - Gym Reintroduction to the gym mobility, core and stretching	12mi, 38:39 Cycling - Turbo Trainer Split Summary === 1) 0.3m - 38:39(2:07:33/m) 139/161bpm 482cal 0.47/10.73mph GCN GO TO SESSION 💪😀	3mi, 27:23 Running - Intervals 10 x 400 Split Summary === 1) 0.25m - 1:34(6:18/m) 156/165bpm 21cal 9.52/10.73mph 2) 0.05m - 1:00(21:38/m) 137/163bpm 12cal 2.77/9.12mph 3) 0.25m - 1:35(6:24/m) 152/162bpm 21cal 9.37/10.06mph 4) 0.04m - 1:00(22:20/m) 137/163bpm 12cal 2.69/9.39mph 5) 0.25m - 1:31(6:06/m) 154/167bpm 20cal 9.85/10.27mph 6) 0.05m - 1:00(19:07/m) 144/167bpm 13cal 3.14/10.06mph 7) 0.25m - 1:30(6:03/m) 156/168bpm 21cal 9.93/10.21mph 8) 0.06m - 1:00(17:33/m) 143/168bpm 13cal 3.42/10.14mph 9) 0.25m - 1:34(6:19/m) 157/171bpm 21cal 9.5/11.02mph 10) 0.04m - 1:00(24:01/m) 146/171bpm 13cal 2.5/9.06mph 11) 0.25m - 1:34(6:19/m) 159/170bpm 22cal 9.49/11.12mph 12) 0.05m - 1:00(21:37/m) 144/167bpm 12cal 2.78/9.23mph 13) 0.25m - 1:31(6:07/m) 160/173bpm 21cal 9.82/10.23mph 14) 0.04m - 1:00(23:36/m) 148/172bpm 13cal 2.54/9.66mph 15) 0.25m - 1:28(5:56/m) 160/173bpm 19cal 10.13/10.9mph 16) 0.04m - 1:00(25:08/m) 148/172bpm 13cal 2.39/10.21mph 17) 0.25m - 1:37(6:32/m) 162/170bpm 23cal 9.19/10.79mph 18) 0.07m - 2:00(29:14/m) 124/169bpm 14cal 2.05/8.31mph 19) 0.25m - 1:27(5:51/m) 159/172bpm 18cal 10.26/11.94mph 20) 0.08m - 2:00(26:10/m) 128/172bpm 15cal 2.29/10.23mph 2.1mi, 16:15 Running - Warm Down Split Summary === 1) 1m - 7:40(7:40/m) 152/157bpm 99cal 7.83/72.58mph 2) 1m - 7:57(7:57/m) 150/153bpm 112cal 7.55/7.97mph 3) 0.08m - 39(8:28/m) 148/149bpm 8cal 7.08/7.7mph 2.4mi, 18:40 Running - Warm Up Split Summary === 1) 1m - 7:52(7:52/m) 136/150bpm 98cal 7.63/8.58mph 2) 1m - 7:41(7:41/m) 148/153bpm 104cal 7.8/8.12mph 3) 0.39m - 3:07(7:56/m) 148/151bpm 41cal 7.56/7.87mph	-	3.2mi, 25:54 Running - General Split Summary === 1) 1m - 7:51(7:51/m) 150/157bpm 110cal 7.65/8.85mph 2) 1m - 8:00(8:00/m) 147/153bpm 109cal 7.5/8.41mph 3) 1m - 8:13(8:13/m) 146/150bpm 109cal 7.31/8.06mph 4) 0.22m - 1:50(8:25/m) 144/147bpm 23cal 7.13/7.66mph 3.2mi, 21:48 Running - parkrun Split Summary === 1) 1m - 6:47(6:47/m) 157/161bpm 87cal 8.84/5.78mph 2) 1m - 6:54(6:54/m) 163/166bpm 104cal 8.7/9.06mph 3) 1m - 6:56(6:56/m) 165/168bpm 106cal 8.65/9.12mph 4) 0.17m - 1:10(6:43/m) 166/168bpm 18cal 8.92/8.97mph 3.5mi, 27:28 Running - General Split Summary === 1) 1m - 7:48(7:48/m) 149/162bpm 108cal 7.69/8.04mph 2) 1m - 7:44(7:44/m) 150/160bpm 108cal 7.76/7.95mph 3) 1m - 7:44(7:44/m) 153/157bpm 110cal 7.76/8.37mph 4) 0.54m - 4:12(7:44/m) 155/159bpm 60cal 7.77/8.08mph
Sun 19th Jan Jan 19	Mon 20th Jan Jan 20	Tue 21st Jan Jan 21	Wed 22nd Jan Jan 22	Thu 23rd Jan Jan 23	Fri 24th Jan Jan 24	Sat 25th Jan Jan 25
20.6mi, 1:10:02 Cycling - Turbo Trainer Split Summary === 1) 0.37m - 1:10:02(3:09:18/m) 136/159bpm 799cal 0.32/15.15mph To much ice for road ridding.	-	-	-	-	-	10.9mi, 1:26:58 Running - Long Run Split Summary === 1) 1m - 7:51(7:51/m) 133/146bpm 108cal 7.65/8.39mph 2) 1m - 8:05(8:05/m) 141/147bpm 104cal 7.43/8.18mph 3) 1m - 8:03(8:03/m) 144/152bpm 106cal 7.45/7.81mph 4) 1m - 7:59(7:59/m) 144/152bpm 103cal 7.52/7.78mph 5) 1m - 8:00(8:00/m) 144/148bpm 101cal 7.49/7.78mph 6) 1m - 7:56(7:56/m) 144/148bpm 95cal 7.56/8.31mph 7) 1m - 8:05(8:05/m) 145/152bpm 99cal 7.42/9.18mph 8) 1m - 7:58(7:58/m) 146/150bpm 97cal 7.54/13.4mph 9) 1m - 8:00(8:00/m) 148/152bpm 101cal 7.5/8.1mph 10) 1m - 7:56(7:56/m) 147/150bpm 97cal 7.57/8.62mph 11) 0.87m - 7:05(8:08/m) 147/151bpm 82cal 7.38/8.39mph

2019	Distance	Date	Result	WAVA
Surrey Slog Half Marathon	13.1mi	21 Jul	1:50:48	63.69%
Elmore 7	7mi	20 Jul		0.00%
2018	Distance	Date	Result	WAVA
Elmbridge 10k	10km	22 Jul	41:10	77.69%
Valentine's 10K	10km	11 Feb	41:37	76.85%
2016	Distance	Date	Result	WAVA
Cranleigh 15/21	21mi	20 Mar		0.00%
Surrey Half Marathon	13.1mi	13 Mar	1:25:35	80.29%
2015	Distance	Date	Result	WAVA
River Thames Half Marathon	13.1mi	18 Oct	1:36:29	71.22%
The Royal Borough of Kingston 10	10mi	4 Oct	1:04:32	80.11%
Swallowfield Duathlon	0km/18km/11km	13 Sep	/ 32:39 /44:30	0.00%
Elmbridge 10K	10km	26 Jul	39:15	79.49%
2014	Distance	Date	Result	WAVA
London Marathon	26.2mi	13 Apr	3:22:37	69.45%
Reading Half Marathon	13.1mi	2 Mar	1:22:14	82.12%
crane parkrun	5km	22 Feb	18:40	79.65%
2013	Distance	Date	Result	WAVA
Cabbage Patch 10	10mi	20 Oct	1:03:19	80.28%
South bucks 10k	10km	6 Oct	38:28	80.45%
Brueton parkrun	5km	18 May	18:22	80.30%
Brighton Marathon	26.2mi	14 Apr	3:02:59	76.22%
Bedfont Lakes parkrun	5km	23 Feb	18:38	79.15%
Bramley 20	20mi	17 Feb	2:17:06	75.91%
Lakeside Canal Run	8mi	20 Jan	53:14	74.74%
2012	Distance	Date	Result	WAVA
Cabbage Patch 10	10mi	21 Oct	1:01:32	81.91%
Maidenhead Half Marathon	13.1mi	16 Sep	1:24:57	78.15%
Bedfont Lakes parkrun	5km	28 Jul	18:34	78.80%
Elmbridge 10K	10km	22 Jul	38:06	79.93%
Brighton Marathon	26.2mi	15 Apr	3:13:46	71.33%
Bedfont Lakes parkrun	5km	31 Mar	18:43	78.17%
Fleet Half Marathon	13.1mi	25 Mar	1:24:08	78.91%
Bedfont Lakes parkrun	5km	10 Mar	18:58	77.14%
Bedfont Lakes parkrun	5km	25 Feb	19:01	76.94%
Wokingham Half Marathon	13.1mi	19 Feb	1:23:40	79.35%
2011	Distance	Date	Result	WAVA
Perivale 5	5mi	4 Dec	30:26	79.47%
run Kingston 16 miler	16mi	9 Oct	1:47:43	76.62%
Windsor Half Marathon	13.1mi	25 Sep	1:27:27	75.28%
Bedfont Lakes parkrun	5km	30 Jul	18:50	77.07%
St Albans Half Marathon	13.1mi	12 Jun	1:25:10	77.30%
Staines 10k	10km	15 May	38:12	79.08%
Bedfont Lakes parkrun	5km	16 Apr	18:59	76.46%
Bedfont Lakes parkrun	5km	26 Mar	19:01	76.32%
Reading Half Marathon	13.1mi	20 Mar	1:24:23	78.02%
bedfont parkrun	5km	12 Mar	19:11	75.66%
Goring 10k	10km	6 Mar	39:28	76.54%
2010	Distance	Date	Result	WAVA
Bedfont parkrun	5km	30 Oct	19:26	74.69%
Cabbage Patch 10	10mi	17 Oct	1:05:45	75.40%
Windsor Half Marathon	13.1mi	26 Sep	1:29:08	73.24%
Harlow 10	10mi	25 Jul	1:06:34	73.86%
Staines 10K	10km	16 May	39:25	76.04%
Bedfont parkrun	5km	17 Apr	19:32	73.72%
Kingston Breakfast Run 8.25 mile	8.25mi	11 Apr	53:41	74.60%
Brooklands 10KM	10km	28 Mar	39:03	76.76%
Bushy parkrun	5km	20 Mar	19:38	73.35%
Bedfont parkrun	5km	13 Mar	20:01	71.94%
2009	Distance	Date	Result	WAVA
Pine Ridge 10K	10km	22 Nov	42:29	70.55%
Bedfont parkrun	5km	10 Oct	19:55	72.30%

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