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spoke M55

About

Race Times

All Races

Mileage

Training

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Runnymede Runners

Races
51
Miles
11222
Miles
9
Miles
5825
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
2019	64	85	78	63	97	83	89	0	22	12	0	0	592
2019	302	175	53	44	65	12	7	148	135	56	0	0	998
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

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	Sun 22nd Sep Sep 22	Mon 23rd Sep Sep 23
3.6mi, 30:43 Running - General Split Summary === 1) 1m - 8:25(8:25/m) 123/135bpm 82cal 7.13/10.44mph 2) 1m - 8:16(8:16/m) 135/143bpm 93cal 7.26/8.35mph 3) 1m - 8:48(8:48/m) 134/139bpm 93cal 6.82/7.43mph 4) 0.62m - 5:14(8:30/m) 135/140bpm 52cal 7.06/8.1mph Sluggish	14.4mi, 1:00:01 Cycling - Turbo Trainer Split Summary === 1) 0.24m - 1:00:01(4:15:16/m) 117/128bpm 440cal 0.23/8.25mph Easy spin	-	0mi, 1:00:00 Cross-Training - Weights Good session 1mi, 8:00 Running - Treadmill Warm up for weights	42.3mi, 2:16:32 Cycling - General Split Summary === 1) 0.96m - 3:14(3:21/m) 123/132bpm 23cal 17.88/24.84mph 2) 5m - 16:15(3:15/m) 136/149bpm 135cal 18.45/21.92mph 3) 5m - 14:56(2:59/m) 143/160bpm 132cal 20.08/22.4mph 4) 5m - 15:42(3:08/m) 144/157bpm 137cal 19.11/23.98mph 5) 5m - 15:50(3:10/m) 143/160bpm 132cal 18.96/24.98mph 6) 5m - 16:09(3:14/m) 145/153bpm 137cal 18.57/25.15mph 7) 5m - 16:16(3:15/m) 149/155bpm 145cal 18.44/22.99mph 8) 5m - 16:31(3:18/m) 144/153bpm 121cal 18.16/21.98mph 9) 5m - 16:44(3:21/m) 144/157bpm 119cal 17.93/22mph 10) 1.32m - 4:55(3:43/m) 140/147bpm 28cal 16.13/19.79mph	-	5.8mi, 46:22 Running - General Split Summary === 1) 1m - 7:52(7:52/m) 137/149bpm 100cal 7.62/9.14mph 2) 1m - 7:52(7:52/m) 149/152bpm 108cal 7.62/7.87mph 3) 1m - 8:03(8:03/m) 147/152bpm 107cal 7.45/7.62mph 4) 1m - 8:04(8:04/m) 148/152bpm 107cal 7.44/7.66mph 5) 1m - 8:01(8:01/m) 150/153bpm 108cal 7.48/7.7mph 6) 0.79m - 6:29(8:09/m) 148/151bpm 84cal 7.36/7.51mph
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	Sun 29th Sep Sep 29	Mon 30th Sep Sep 30
0mi, 45:00 Cross-Training - Weights Not feeling it today although there was some progress	0mi, 30:00 Cross-Training - Stretching Tight hips in the mornings.	-	6.8mi, 53:45 Running - General Split Summary === 1) 1m - 8:00(8:00/m) 135/147bpm 95cal 7.51/8.52mph 2) 1m - 7:58(7:58/m) 142/152bpm 97cal 7.54/7.89mph 3) 1m - 7:53(7:53/m) 141/145bpm 91cal 7.61/7.85mph 4) 1m - 7:49(7:49/m) 141/145bpm 88cal 7.67/8.45mph 5) 1m - 8:00(8:00/m) 142/146bpm 91cal 7.5/8.52mph 6) 1m - 7:48(7:48/m) 146/151bpm 99cal 7.69/8.54mph 7) 0.78m - 6:17(8:02/m) 143/150bpm 72cal 7.47/8.01mph	-	-	-
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	Sun 6th Oct Oct 6	Mon 7th Oct Oct 7
-	-	-	-	30.5mi, 1:50:07 Cycling - Turbo Trainer Bad start to the month This felt quite good. 90 minutes at 150+ watts Split Summary === 1) 0.46m - 1:50:07(3:57:58/m) 129/148bpm 978cal 0.25/5.34mph	-	5.5mi, 44:25 Running - General Split Summary === 1) 1m - 8:10(8:10/m) 139/149bpm 103cal 7.35/8.39mph 2) 1m - 7:56(7:56/m) 149/155bpm 110cal 7.56/7.72mph 3) 1m - 8:02(8:02/m) 150/153bpm 111cal 7.47/8.7mph 4) 1m - 7:55(7:55/m) 151/161bpm 108cal 7.58/9.54mph 5) 1m - 8:14(8:14/m) 150/152bpm 112cal 7.29/7.99mph 6) 0.51m - 4:08(8:06/m) 149/153bpm 54cal 7.4/7.99mph
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	Sun 13th Oct Oct 13	Mon 14th Oct Oct 14
-	-	6mi, 49:07 Running - Fartleks Split Summary === 1) 1m - 8:17(8:17/m) 134/152bpm 109cal 7.24/8.72mph 2) 1m - 8:10(8:10/m) 141/147bpm 100cal 7.35/8.08mph 3) 1m - 8:02(8:02/m) 143/150bpm 100cal 7.46/7.97mph 4) 1m - 8:14(8:14/m) 146/151bpm 104cal 7.29/8.31mph 5) 1m - 7:52(7:52/m) 148/157bpm 101cal 7.62/8.14mph 6) 1m - 8:10(8:10/m) 147/156bpm 102cal 7.34/8.31mph 7) 0.04m - 21(8:48/m) 143/144bpm 4cal 6.82/7.16mph	-	-	26mi, 1:30:01 Cycling - Turbo Trainer Split Summary === 1) 0.46m - 1:30:01(3:13:44/m) 139/161bpm 926cal 0.31/2.42mph Mixed bag 2 x10 min aero	0mi, 30:00 Cross-Training - Gym

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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spoke M55

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