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spoke M50

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Runnymede Runners

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Mileage

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Achievements

Races
48
Miles
9482
Miles
2213
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

Groups

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

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Buddies

Dist	Race	Best	Pace	WAVA	Races	2009	2010	2011	2012	2013	2014	2015	2016
5km	Brueton parkrun5km	18:22	5:55	80.30	16	19:55	19:26	18:50	18:34	18:22	18:40
5mi	Perivale 55mi	30:26	6:05	79.47	1			30:26
10km	Elmbridge 10K10km	38:06	6:08	79.93	8	42:29	39:03	38:12	38:06	38:28		39:15
8mi	Lakeside Canal Run8mi	53:14	6:39	74.74	1					53:14
8.3mi	Kingston Breakfast Run 8.25 mile8.3mi	53:41	6:30	74.60	1		53:41
10mi	Cabbage Patch 1010mi	1:01:32	6:09	81.91	5		1:05:45		1:01:32	1:03:19		1:04:32
13.1mi	Reading Half Marathon13.1mi	1:22:14	6:17	82.12	10		1:29:08	1:24:23	1:23:40		1:22:14	1:36:29	1:25:35
16mi	run Kingston 16 miler16mi	1:47:43	6:44	76.62	1			1:47:43
20mi	Bramley 2020mi	2:17:06	6:51	75.91	1					2:17:06
26.2mi	Brighton Marathon26.2mi	3:02:59	6:59	76.22	3				3:13:46	3:02:59	3:22:37

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2017	97	70	75	94	74	91	109	89	0	0	0	0	699
2017	69	129	136	87	210	74	47	0	0	0	0	0	751
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

Wed 26th Jul Jul 26	Thu 27th Jul Jul 27	Fri 28th Jul Jul 28	Sat 29th Jul Jul 29	Sun 30th Jul Jul 30	Mon 31st Jul Jul 31	Tue 1st Aug Aug 1
6.6m, 50:00 Running - General	-	-	-	13.1m, 1:39:52 Running - Long Run Split Summary === 1) 1m - 8:09(8:09/m) 120cal 7.36/8.56mph 2) 1m - 8:00(8:00/m) 119cal 7.5/9.39mph 3) 1m - 8:09(8:09/m) 115cal 7.36/8.47mph 4) 1m - 7:51(7:51/m) 117cal 7.64/8.43mph 5) 1m - 7:36(7:36/m) 120cal 7.9/8.5mph 6) 1m - 7:34(7:34/m) 120cal 7.93/8.22mph 7) 1m - 7:35(7:35/m) 120cal 7.91/8.31mph 8) 1m - 7:41(7:41/m) 120cal 7.81/8.79mph 9) 1m - 7:38(7:38/m) 119cal 7.87/8.45mph 10) 1m - 7:31(7:31/m) 119cal 7.97/10.44mph 11) 1m - 7:15(7:15/m) 118cal 8.28/8.54mph 12) 1m - 7:14(7:14/m) 117cal 8.3/9.04mph 13) 1m - 7:03(7:03/m) 118cal 8.52/9.75mph 14) 0.07m - 37(8:56/m) 9cal 6.72/8.47mph	-	7.4m, 55:08 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 115cal 7.46/8.62mph 2) 1m - 7:37(7:37/m) 119cal 7.88/8.43mph 3) 1m - 7:13(7:13/m) 116cal 8.32/9.16mph 4) 1m - 7:22(7:22/m) 118cal 8.15/8.54mph 5) 1m - 6:40(6:40/m) 117cal 9.01/9.18mph 6) 1m - 7:30(7:30/m) 121cal 8/8.83mph 7) 1m - 7:42(7:42/m) 119cal 7.8/8.52mph 8) 0.39m - 3:04(7:54/m) 47cal 7.6/8.18mph
Wed 2nd Aug Aug 2	Thu 3rd Aug Aug 3	Fri 4th Aug Aug 4	Sat 5th Aug Aug 5	Sun 6th Aug Aug 6	Mon 7th Aug Aug 7	Tue 8th Aug Aug 8
4.8m, 39:23 Running - General Split Summary === 1) 1m - 8:23(8:23/m) 119/127bpm 84cal 7.16/8.31mph 2) 1m - 8:06(8:06/m) 128/131bpm 93cal 7.41/7.85mph 3) 1m - 8:14(8:14/m) 132/135bpm 90cal 7.29/7.66mph 4) 1m - 7:58(7:58/m) 135/141bpm 87cal 7.54/8.91mph 5) 0.8m - 6:43(8:26/m) 134/144bpm 68cal 7.12/7.78mph	1.4m, 11:25 Running - General Split Summary === 1) 1m - 8:08(8:08/m) 121/135bpm 84cal 7.37/9.25mph 2) 0.43m - 3:17(7:42/m) 133/139bpm 40cal 7.79/8.1mph 3.9m, 29:08 Running - General Split Summary === 1) 0.62m - 3:42(5:57/m) 148/157bpm 48cal 10.09/12.94mph 2) 0.04m - 1:00(26:23/m) 134/157bpm 12cal 2.27/9.89mph 3) 0.62m - 4:01(6:28/m) 149/162bpm 53cal 9.28/10.25mph 4) 0.04m - 1:00(26:15/m) 119/144bpm 8cal 2.29/8.58mph 5) 0.62m - 3:46(6:04/m) 156/166bpm 45cal 9.89/11.06mph 6) 0.02m - 1:00(40:59/m) 144/166bpm 10cal 1.47/9.77mph 7) 0.62m - 3:56(6:20/m) 158/166bpm 56cal 9.47/10.14mph 8) 0.05m - 1:00(21:17/m) 146/165bpm 9cal 2.82/9.35mph 9) 0.62m - 3:46(6:04/m) 161/169bpm 53cal 9.89/10.62mph 10) 0.02m - 1:00(45:18/m) 147/167bpm 10cal 1.32/9.75mph 11) 0.62m - 3:56(6:19/m) 160/168bpm 57cal 9.5/10.29mph 12) 0.03m - 1:01(29:48/m) 147/166bpm 12cal 2.01/9.6mph 1.4m, 10:54 Running - General Split Summary === 1) 1m - 7:42(7:42/m) 146/162bpm 105cal 7.8/9.1mph 2) 0.41m - 3:13(7:53/m) 146/150bpm 44cal 7.61/8.41mph	-	2.9m, 22:23 Running - Warm Up Split Summary === 1) 1m - 8:17(8:17/m) 117cal 7.25/8.31mph 2) 1m - 7:41(7:41/m) 119cal 7.81/8.25mph 3) 0.94m - 6:26(6:48/m) 111cal 8.81/12.06mph 3.1m, 20:42 Running - General Split Summary === 1) 1m - 6:27(6:27/m) 117cal 9.3/10.46mph 2) 1m - 6:42(6:42/m) 119cal 8.95/9.73mph 3) 1m - 6:38(6:38/m) 117cal 9.04/9.37mph 4) 0.15m - 54(6:05/m) 16cal 9.87/10.02mph 3.2m, 25:32 Running - Warm Down Split Summary === 1) 1m - 7:46(7:46/m) 120cal 7.72/8.47mph 2) 1m - 8:00(8:00/m) 118cal 7.5/8.1mph 3) 1m - 8:11(8:11/m) 118cal 7.33/7.83mph 4) 0.2m - 1:35(8:04/m) 23cal 7.44/7.53mph	-	6.5m, 52:06 Running - General Split Summary === 1) 1m - 8:18(8:18/m) 117cal 7.22/7.78mph 2) 1m - 8:00(8:00/m) 118cal 7.49/7.93mph 3) 1m - 7:52(7:52/m) 120cal 7.62/8.01mph 4) 1m - 7:46(7:46/m) 118cal 7.72/7.89mph 5) 1m - 7:52(7:52/m) 120cal 7.63/8.89mph 6) 1m - 7:58(7:58/m) 120cal 7.53/8.35mph 7) 0.52m - 4:19(8:19/m) 63cal 7.22/7.83mph	6.5m, 49:48 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 117cal 7.55/8.91mph 2) 1m - 7:36(7:36/m) 120cal 7.89/8.43mph 3) 1m - 7:33(7:33/m) 119cal 7.94/8.62mph 4) 1m - 7:29(7:29/m) 119cal 8.01/8.14mph 5) 1m - 7:34(7:34/m) 119cal 7.94/8.2mph 6) 1m - 7:39(7:39/m) 119cal 7.84/8.29mph 7) 0.51m - 4:00(7:53/m) 61cal 7.61/8.29mph
Wed 9th Aug Aug 9	Thu 10th Aug Aug 10	Fri 11th Aug Aug 11	Sat 12th Aug Aug 12	Sun 13th Aug Aug 13	Mon 14th Aug Aug 14	Tue 15th Aug Aug 15
-	1.9m, 15:01 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 119cal 7.43/18.03mph 2) 0.85m - 6:57(8:07/m) 102cal 7.39/8.01mph 1.8m, 14:40 Running - General Split Summary === 1) 1m - 8:05(8:05/m) 118cal 7.43/8.85mph 2) 0.82m - 6:35(8:05/m) 97cal 7.43/7.74mph 3.2m, 19:26 Running - General Split Summary === 1) 0.64m - 3:46(5:55/m) 75cal 10.15/12.13mph 2) 0.64m - 3:56(6:09/m) 75cal 9.76/13.3mph 3) 0.64m - 4:01(6:15/m) 74cal 9.59/12.86mph 4) 0.64m - 3:55(6:07/m) 76cal 9.8/12.36mph 5) 0.64m - 3:48(5:58/m) 74cal 10.05/13.02mph 6) 0m - 1(3:34/m) 16.79/9.93mph 0.6m, 5:32 Running - General Split Summary === 1) 0.62m - 5:32(8:52/m) 74cal 6.77/7.74mph	-	-	3.7m, 31:26 Running - General Split Summary === 1) 1m - 8:27(8:27/m) 116cal 7.1/7.62mph 2) 1m - 8:29(8:29/m) 119cal 7.08/8.5mph 3) 1m - 8:23(8:23/m) 116cal 7.16/7.6mph 4) 0.74m - 6:08(8:20/m) 87cal 7.2/7.49mph	-	6.8m, 48:03 Running - General Split Summary === 1) 1m - 7:31(7:31/m) 117cal 7.99/8.83mph 2) 1m - 7:10(7:10/m) 117cal 8.36/8.91mph 3) 1m - 6:49(6:49/m) 117cal 8.81/9.18mph 4) 1m - 6:40(6:40/m) 117cal 9.01/9.6mph 5) 1m - 7:05(7:05/m) 118cal 8.48/9.08mph 6) 1m - 7:14(7:14/m) 117cal 8.3/9.6mph 7) 0.77m - 5:35(7:14/m) 91cal 8.29/8.91mph
Wed 16th Aug Aug 16	Thu 17th Aug Aug 17	Fri 18th Aug Aug 18	Sat 19th Aug Aug 19	Sun 20th Aug Aug 20	Mon 21st Aug Aug 21	Tue 22nd Aug Aug 22
-	4.9m, 39:51 Running - General Split Summary === 1) 1m - 8:12(8:12/m) 119cal 7.32/15.01mph 2) 1m - 8:04(8:04/m) 119cal 7.44/7.85mph 3) 1m - 7:53(7:53/m) 120cal 7.61/8.64mph 4) 1m - 8:09(8:09/m) 119cal 7.36/7.78mph 5) 0.92m - 7:33(8:13/m) 109cal 7.31/8.14mph	-	3.6m, 27:39 Running - Warm Up Split Summary === 1) 1m - 8:11(8:11/m) 124cal 7.33/20.45mph 2) 1m - 7:30(7:30/m) 118cal 8/9.31mph 3) 1m - 7:39(7:39/m) 118cal 7.85/8.79mph 4) 0.57m - 4:19(7:37/m) 68cal 7.87/8.27mph 3.2m, 20:21 Running - parkrun Split Summary === 1) 1m - 6:17(6:17/m) 114cal 9.55/10.1mph 2) 1m - 6:30(6:30/m) 117cal 9.23/9.83mph 3) 1m - 6:37(6:37/m) 118cal 9.08/9.62mph 4) 0.16m - 58(6:11/m) 17cal 9.7/9.77mph 3.2m, 25:34 Running - Warm Down Split Summary === 1) 1m - 7:41(7:41/m) 119cal 7.81/8.54mph 2) 1m - 8:02(8:02/m) 120cal 7.47/7.76mph 3) 1m - 8:06(8:06/m) 116cal 7.41/9.25mph 4) 0.22m - 1:45(8:08/m) 26cal 7.38/7.66mph	-	7.4m, 56:54 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 119cal 7.54/8.31mph 2) 1m - 7:47(7:47/m) 119cal 7.7/8.04mph 3) 1m - 7:30(7:30/m) 119cal 8/8.27mph 4) 1m - 7:28(7:28/m) 119cal 8.04/8.41mph 5) 1m - 7:29(7:29/m) 120cal 8.01/8.35mph 6) 1m - 7:42(7:42/m) 120cal 7.79/8.25mph 7) 1m - 7:40(7:40/m) 119cal 7.83/8.37mph 8) 0.41m - 3:20(8:10/m) 49cal 7.35/7.76mph	7.3m, 52:58 Running - Tempo Split Summary === 1) 1m - 7:45(7:45/m) 119cal 7.75/9.27mph 2) 1m - 7:24(7:24/m) 119cal 8.1/8.93mph 3) 1m - 6:50(6:50/m) 117cal 8.77/9.02mph 4) 1m - 6:44(6:44/m) 117cal 8.9/9.25mph 5) 1m - 6:45(6:45/m) 118cal 8.89/9.1mph 6) 1m - 7:22(7:22/m) 120cal 8.15/9.02mph 7) 1m - 7:30(7:30/m) 119cal 8.01/8.64mph 8) 0.34m - 2:38(7:42/m) 41cal 7.8/8.14mph

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

spoke M50

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