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spoke M55

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Runnymede Runners

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Recent Blogs
Vlm	Apr 2014
gym work	Oct 2011

Recent Training
21st Apr	Progressive	7.8	1:01:33
18th Apr	General	66.9	4:39:34
15th Apr	Zwift	20.5	59:37
14th Apr	Zwift	13.7	45:57
12th Apr	General	4.5	36:25

12 Month Benchmarks	Run	Bike
Mile	6:50	1:50
5k	21:36	8:03
5mi	34:48	13:44
10k	45:58	17:09
10mi	1:22:24	27:55

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Buddies (6)

Followers (1)

Badges Collected	See available badges
+ 130 others

Best Times
Best WAVA

Dist	Races	PB	2009	2010	2011	2012	2013	2014	2015	2016	2018	2019
5km	16	18:22 5:55/mi	19:55	19:26	18:50	18:34	18:22	18:40
5mi	1	30:26 6:05/mi			30:26
10km	10	38:06 6:08/mi	42:29	39:03	38:12	38:06	38:28		39:15		41:10
8mi	1	53:14 6:39/mi					53:14
8.3mi	1	53:41 6:30/mi		53:41
10mi	5	1:01:32 6:09/mi		1:05:45		1:01:32	1:03:19		1:04:32
13.1mi	11	1:22:14 6:17/mi		1:29:08	1:24:23	1:23:40		1:22:14	1:36:29	1:25:35		1:50:48
16mi	1	1:47:43 6:44/mi			1:47:43
20mi	1	2:17:06 6:51/mi					2:17:06
26.2mi	3	3:02:59 6:59/mi				3:13:46	3:02:59	3:22:37

2019		Result	WAVA	Distance
21 Jul	Surrey Slog Half Marathon	1:50:48	62.03	13.1mi
20 Jul	Elmore 7		0.00	7mi
2018		Result	WAVA	Distance
22 Jul	Elmbridge 10k	41:10	76.18	10km
11 Feb	Valentine's 10K	41:37	75.36	10km
2016		Result	WAVA	Distance
20 Mar	Cranleigh 15/21		0.00	21mi
13 Mar	Surrey Half Marathon	1:25:35	78.16	13.1mi
2015		Result	WAVA	Distance
18 Oct	River Thames Half Marathon	1:36:29	69.33	13.1mi
4 Oct	The Royal Borough of Kingston 10	1:04:32	78.32	10mi
13 Sep	Swallowfield Duathlon	/ 32:39 /44:30	0.00	0km/18km/11km
26 Jul	Elmbridge 10K	39:15	77.85	10km
2014		Result	WAVA	Distance
13 Apr	London Marathon	3:22:37	68.30	26.2mi
2 Mar	Reading Half Marathon	1:22:14	79.92	13.1mi
22 Feb	crane parkrun	18:40	79.64	5km
2013		Result	WAVA	Distance
20 Oct	Cabbage Patch 10	1:03:19	78.44	10mi
6 Oct	South bucks 10k	38:28	78.76	10km
18 May	Brueton parkrun	18:22	80.32	5km
14 Apr	Brighton Marathon	3:02:59	74.98	26.2mi
23 Feb	Bedfont Lakes parkrun	18:38	79.17	5km
17 Feb	Bramley 20	2:17:06	74.38	20mi
20 Jan	Lakeside Canal Run	53:14	73.22	8mi
2012		Result	WAVA	Distance
21 Oct	Cabbage Patch 10	1:01:32	80.03	10mi
16 Sep	Maidenhead Half Marathon	1:24:57	76.03	13.1mi
28 Jul	Bedfont Lakes parkrun	18:34	78.85	5km
22 Jul	Elmbridge 10K	38:06	78.19	10km
15 Apr	Brighton Marathon	3:13:46	70.20	26.2mi
31 Mar	Bedfont Lakes parkrun	18:43	78.22	5km
25 Mar	Fleet Half Marathon	1:24:08	76.77	13.1mi
10 Mar	Bedfont Lakes parkrun	18:58	77.19	5km
25 Feb	Bedfont Lakes parkrun	19:01	76.99	5km
19 Feb	Wokingham Half Marathon	1:23:40	77.20	13.1mi
2011		Result	WAVA	Distance
4 Dec	Perivale 5	30:26	78.46	5mi
9 Oct	run Kingston 16 miler	1:47:43	75.08	16mi
25 Sep	Windsor Half Marathon	1:27:27	73.23	13.1mi
30 Jul	Bedfont Lakes parkrun	18:50	77.16	5km
12 Jun	St Albans Half Marathon	1:25:10	75.19	13.1mi
15 May	Staines 10k	38:12	77.34	10km
16 Apr	Bedfont Lakes parkrun	18:59	76.55	5km
26 Mar	Bedfont Lakes parkrun	19:01	76.41	5km
20 Mar	Reading Half Marathon	1:24:23	75.89	13.1mi
12 Mar	bedfont parkrun	19:11	75.75	5km
6 Mar	Goring 10k	39:28	74.86	10km
2010		Result	WAVA	Distance
30 Oct	Bedfont parkrun	19:26	74.77	5km
17 Oct	Cabbage Patch 10	1:05:45	73.63	10mi
26 Sep	Windsor Half Marathon	1:29:08	71.24	13.1mi
25 Jul	Harlow 10	1:06:34	72.11	10mi
16 May	Staines 10K	39:25	74.34	10km
17 Apr	Bedfont parkrun	19:32	73.84	5km
11 Apr	Kingston Breakfast Run 8.25 mile	53:41	73.02	8.25mi
28 Mar	Brooklands 10KM	39:03	75.04	10km
20 Mar	Bushy parkrun	19:38	73.46	5km
13 Mar	Bedfont parkrun	20:01	72.05	5km
2009		Result	WAVA	Distance
22 Nov	Pine Ridge 10K	42:29	68.98	10km
10 Oct	Bedfont parkrun	19:55	72.42	5km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	40	44	12	36	0	0	0	0	0	0	0	0	131
2021	322	228	444	251	0	0	0	0	0	0	0	0	1244
2020	58	54	58	5	27	50	43	52	41	32	45	48	511
2020	124	141	143	396	398	281	296	409	193	229	298	238	3146
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

Sat 27th Mar Mar 27	Sun 28th Mar Mar 28	Mon 29th Mar Mar 29	Tue 30th Mar Mar 30	Wed 31st Mar Mar 31	Thu 1st Apr Apr 1	Fri 2nd Apr Apr 2
38.5mi, 2:02:21 Cycling - Zwift Split Summary === 2:02:21 141/167bpm 1196cal	26.7mi, 1:30:05 Cycling - Zwift Split Summary === 1:30:05 127/160bpm 723cal	-	-	-	24.9mi, 1:11:10 Cycling - Zwift Split Summary === 1:11:10 138/165bpm 739cal	6.3mi, 51:53 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 142/165bpm 109cal 7.29/8.31mph 2) 1m - 8:26(8:26/m) 139/149bpm 100cal 7.12/7.47mph 3) 1m - 8:22(8:22/m) 138/147bpm 92cal 7.18/7.78mph 4) 1m - 8:12(8:12/m) 141/150bpm 94cal 7.32/7.91mph 5) 1m - 8:09(8:09/m) 139/146bpm 85cal 7.36/7.64mph 6) 1m - 8:23(8:23/m) 139/148bpm 81cal 7.15/7.62mph 7) 0.25m - 2:07(8:34/m) 137/139bpm 18cal 7/7.18mph
Sat 3rd Apr Apr 3	Sun 4th Apr Apr 4	Mon 5th Apr Apr 5	Tue 6th Apr Apr 6	Wed 7th Apr Apr 7	Thu 8th Apr Apr 8	Fri 9th Apr Apr 9
32.9mi, 1:51:04 Cycling - Zwift Split Summary === 1:51:04 139/150bpm 1071cal	-	30.6mi, 1:50:07 Cycling - Zwift Split Summary === 1) 0.59m - 1:50:07(3:05:57/m) 145/165bpm 1140cal 0.32/2.94mph	2.3mi, 20:31 Running - Easy Split Summary === 1) 1m - 9:10(9:10/m) 117cal 6.55/9.14mph 2) 1m - 8:53(8:53/m) 126/154bpm 95cal 6.76/7.18mph 3) 0.29m - 2:29(8:40/m) 137/140bpm 28cal 6.93/6.95mph 7.8mi, 1:06:55 Running - General Split Summary === 1) 1m - 8:27(8:27/m) 82/85bpm 22cal 7.1/8.72mph 2) 1m - 8:34(8:34/m) 108/141bpm 58cal 7.01/8.27mph 3) 1m - 8:26(8:26/m) 137/140bpm 96cal 7.11/8.04mph 4) 1m - 8:33(8:33/m) 136/140bpm 92cal 7.02/7.16mph 5) 1m - 8:32(8:32/m) 136/139bpm 87cal 7.03/7.35mph 6) 1m - 8:28(8:28/m) 137/147bpm 82cal 7.09/8.16mph 7) 1m - 8:35(8:35/m) 136/140bpm 78cal 6.99/7.33mph 8) 0.83m - 7:21(8:52/m) 134/139bpm 59cal 6.77/7.1mph	-	28.6mi, 1:34:37 Cycling - Zwift Split Summary === 1) 0.53m - 1:34:37(3:00:02/m) 143/164bpm 954cal 0.33/2.65mph 1.9mi, 38:00 Cross-Training - Walking	-
Sat 10th Apr Apr 10	Sun 11th Apr Apr 11	Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15	Fri 16th Apr Apr 16
6.9mi, 55:06 Running - General Split Summary === 1) 1m - 8:20(8:20/m) 121/146bpm 72cal 7.21/8.72mph 2) 1m - 8:20(8:20/m) 142/147bpm 102cal 7.2/7.53mph 3) 1m - 8:17(8:17/m) 145/153bpm 103cal 7.25/8.52mph 4) 1m - 7:27(7:27/m) 152/156bpm 99cal 8.05/8.27mph 5) 0.14m - 1:10(8:29/m) 145/155bpm 13cal 7.08/8.06mph 6) 1m - 7:03(7:03/m) 157/161bpm 94cal 8.52/9.43mph 7) 1m - 8:29(8:29/m) 149/158bpm 103cal 7.07/8.52mph 8) 0.74m - 6:01(8:08/m) 145/150bpm 64cal 7.38/8.16mph	32.7mi, 2:17:39 Cycling - General Split Summary === 1) 5m - 18:45(3:45/m) 121/134bpm 131cal 16.01/19.27mph 2) 5m - 21:56(4:23/m) 130/140bpm 162cal 13.68/17.91mph 3) 5m - 22:28(4:30/m) 124/139bpm 125cal 13.35/16.59mph 4) 5m - 20:54(4:11/m) 127/144bpm 130cal 14.35/18.27mph 5) 5m - 23:27(4:41/m) 126/142bpm 130cal 12.8/19.95mph 6) 5m - 18:11(3:38/m) 138/150bpm 145cal 16.49/20.4mph 7) 2.7m - 11:59(4:26/m) 128/142bpm 69cal 13.52/18.47mph	4.5mi, 36:25 Running - General Split Summary === 1) 1m - 8:11(8:11/m) 154/166bpm 110cal 7.34/8.85mph 2) 1m - 8:05(8:05/m) 136/141bpm 86cal 7.42/7.68mph 3) 1m - 8:04(8:04/m) 139/145bpm 88cal 7.43/7.66mph 4) 1m - 8:00(8:00/m) 143/149bpm 90cal 7.5/7.7mph 5) 0.5m - 4:05(8:11/m) 139/146bpm 39cal 7.33/8.18mph	-	13.7mi, 45:57 Cycling - Zwift Split Summary High cadence with couple of sprints. 45:57 134/174bpm 468cal	20.5mi, 59:37 Cycling - Zwift Split Summary === 59:37 136/150bpm 613cal	-
Sat 17th Apr Apr 17	Sun 18th Apr Apr 18	Mon 19th Apr Apr 19	Tue 20th Apr Apr 20	Wed 21st Apr Apr 21	Thu 22nd Apr Apr 22	Fri 23rd Apr Apr 23
-	66.9mi, 4:39:34 Cycling - General Split Summary === 1) 5m - 17:11(3:26/m) 135/150bpm 147cal 17.45/21.13mph 2) 5m - 21:01(4:12/m) 136/147bpm 173cal 14.27/19.01mph 3) 5m - 19:29(3:54/m) 142/155bpm 164cal 15.4/18.06mph 4) 5m - 21:58(4:24/m) 134/148bpm 140cal 13.66/17.88mph 5) 5m - 21:35(4:19/m) 138/150bpm 146cal 13.9/16.8mph 6) 5m - 21:04(4:13/m) 135/149bpm 120cal 14.24/19.14mph 7) 5m - 19:11(3:50/m) 139/152bpm 129cal 15.64/23.71mph 8) 5m - 32:59(6:36/m) 135/160bpm 193cal 9.1/20.85mph 9) 5m - 29:36(5:55/m) 132/152bpm 162cal 10.13/24.09mph 10) 5m - 16:35(3:19/m) 138/157bpm 111cal 18.09/25.49mph 11) 5m - 17:16(3:27/m) 145/154bpm 139cal 17.38/23.44mph 12) 5m - 16:53(3:23/m) 144/152bpm 130cal 17.77/23.53mph 13) 5m - 17:55(3:35/m) 142/160bpm 124cal 16.74/22.31mph 14) 1.88m - 6:50(3:38/m) 138/144bpm 35cal 16.51/22.02mph	-	-	7.8mi, 1:01:33 Running - Progressive Split Summary === 1) 1m - 8:43(8:43/m) 145/173bpm 105cal 6.89/7.95mph 2) 1m - 8:16(8:16/m) 147/174bpm 104cal 7.26/7.49mph 3) 1m - 7:58(7:58/m) 144/151bpm 94cal 7.54/8.37mph 4) 1m - 7:33(7:33/m) 150/159bpm 98cal 7.95/8.62mph 5) 1m - 7:23(7:23/m) 152/155bpm 96cal 8.13/8.62mph 6) 1m - 7:29(7:29/m) 153/158bpm 97cal 8.01/10.12mph 7) 1m - 7:34(7:34/m) 147/179bpm 79cal 7.93/10.1mph 8) 0.82m - 6:38(8:05/m) 143/145bpm 58cal 7.42/7.74mph	-	-

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