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spoke M55

About

Race Times

All Races

Mileage

Training

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Runnymede Runners

Races
51
Miles
11871
Miles
9
Miles
9672
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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Buddies

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

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	29	0	0	0	0	0	0	0	0	0	0	0	29
2021	207	0	0	0	0	0	0	0	0	0	0	0	207
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 26th Dec Dec 26	Sun 27th Dec Dec 27	Mon 28th Dec Dec 28	Tue 29th Dec Dec 29	Wed 30th Dec Dec 30	Thu 31st Dec Dec 31	Fri 1st Jan Jan 1
-	21.8mi, 1:08:10 Cycling - Zwift Split Summary === 1:08:10 147/173bpm 872cal 2.1mi, 17:16 Running - General Split Summary === 1) 1m - 8:03(8:03/m) 142/155bpm 106cal 7.45/8.93mph 2) 1m - 8:04(8:04/m) 150/155bpm 113cal 7.43/8.06mph 3) 0.14m - 1:09(8:21/m) 151/152bpm 16cal 7.19/7.53mph	31.1mi, 1:34:00 Cycling - Zwift	7.9mi, 1:08:17 Running - General Split Summary === 1) 1m - 8:38(8:38/m) 134/146bpm 100cal 6.95/8.39mph 2) 1m - 8:47(8:47/m) 138/146bpm 103cal 6.83/7.41mph 3) 1m - 9:04(9:04/m) 143/148bpm 111cal 6.62/7.37mph 4) 1m - 8:34(8:34/m) 142/148bpm 98cal 7/7.53mph 5) 1m - 8:24(8:24/m) 142/146bpm 93cal 7.15/7.37mph 6) 1m - 8:22(8:22/m) 144/151bpm 100cal 7.18/8.62mph 7) 1m - 8:41(8:41/m) 141/150bpm 85cal 6.91/7.89mph 8) 0.89m - 7:48(8:43/m) 141/145bpm 78cal 6.88/7.47mph	13.7mi, 1:00:03 Cycling - Zwift Split Summary 1:00:03(3:08:17/m) 141/157bpm 740cal Big gear low cadence	-	7.2mi, 59:27 Running - General Split Summary === 1) 1m - 8:13(8:13/m) 136/147bpm 107cal 7.31/8.2mph 2) 1m - 8:15(8:15/m) 143/147bpm 105cal 7.27/7.51mph 3) 1m - 8:08(8:08/m) 144/147bpm 104cal 7.38/8.64mph 4) 1m - 8:09(8:09/m) 145/148bpm 104cal 7.36/7.72mph 5) 1m - 8:08(8:08/m) 145/149bpm 101cal 7.37/7.81mph 6) 1m - 8:16(8:16/m) 145/152bpm 100cal 7.26/7.7mph 7) 1m - 8:18(8:18/m) 143/150bpm 91cal 7.23/8.87mph 8) 0.23m - 2:00(8:41/m) 140/143bpm 19cal 6.91/7.24mph
Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6	Thu 7th Jan Jan 7	Fri 8th Jan Jan 8
3mi, 58:56 Cross-Training - Walking Split Summary === 1) 1m - 18:29(18:29/m) 84cal 3.25/8.5mph 2) 1m - 21:02(21:02/m) 80cal 2.85/5.41mph 3) 0.98m - 19:24(19:50/m) 84cal 3.03/5.36mph 37.4mi, 1:59:15 Cycling - Zwift Split Summary === 1:59:15 145/168bpm 1396cal	-	21.1mi, 59:59 Cycling - Zwift Split Summary === 1) 0.35m - 59:59(2:49:57/m) 141/169bpm 726cal 0.35/4.13mph	-	15.5mi, 1:12:27 Cycling - Zwift Split Summary === 1:12:27133/142bpm 743cal	-	-
Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13	Thu 14th Jan Jan 14	Fri 15th Jan Jan 15
24.9mi, 1:35:37 Cycling - Zwift Split Summary === 1:35:37 151/163bpm 1232cal	10.3mi, 1:28:53 Running - General Split Summary === 1) 1m - 8:35(8:35/m) 125/138bpm 90cal 6.99/8.56mph 2) 1m - 8:35(8:35/m) 134/144bpm 94cal 6.99/7.39mph 3) 1m - 8:37(8:37/m) 137/156bpm 97cal 6.96/7.53mph 4) 1m - 8:39(8:39/m) 137/141bpm 90cal 6.93/8.37mph 5) 1m - 8:40(8:40/m) 139/146bpm 91cal 6.93/8.31mph 6) 1m - 8:29(8:29/m) 140/144bpm 88cal 7.07/7.31mph 7) 1m - 8:32(8:32/m) 141/148bpm 85cal 7.03/10.08mph 8) 1m - 8:34(8:34/m) 140/146bpm 86cal 7/9.06mph 9) 1m - 8:36(8:36/m) 141/147bpm 84cal 6.98/8.37mph 10) 1m - 8:56(8:56/m) 140/151bpm 80cal 6.71/8.22mph 11) 0.3m - 2:39(8:47/m) 138/141bpm 20cal 6.83/7.22mph	2.2mi, 34:23 Cross-Training - Walking Split Summary === 1) 1m - 14:19(14:19/m) 77cal 4.19/11.48mph 2) 1m - 17:25(17:25/m) 81cal 3.44/11.42mph 3) 0.18m - 2:38(15:00/m) 13cal 4/4.24mph	23.9mi, 1:10:54 Cycling - Zwift Split Summary 1:10:54145/173bpm 910cal	-	21.8mi, 1:05:53 Cycling - Zwift Split Summary === 1) 0.35m - 1:05:53(3:05:48/m) 147/170bpm 842cal 0.32/2.44mph	-
Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20	Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22
25.5mi, 1:35:34 Cycling - Zwift Split Summary === 1:35:34 146/164bpm 1163cal	11mi, 1:31:18 Running - General Split Summary === 1) 1m - 8:31(8:31/m) 131/140bpm 95cal 7.05/7.89mph 2) 1m - 8:23(8:23/m) 140/147bpm 100cal 7.16/7.45mph 3) 1m - 8:22(8:22/m) 142/146bpm 102cal 7.17/7.91mph 4) 1m - 8:18(8:18/m) 143/147bpm 101cal 7.23/7.51mph 5) 1m - 8:07(8:07/m) 147/159bpm 105cal 7.4/7.91mph 6) 1m - 8:08(8:08/m) 148/156bpm 106cal 7.37/7.72mph 7) 1m - 8:13(8:13/m) 148/151bpm 107cal 7.3/7.81mph 8) 1m - 8:13(8:13/m) 148/153bpm 104cal 7.31/7.68mph 9) 1m - 8:09(8:09/m) 147/153bpm 99cal 7.36/7.58mph 10) 1m - 8:13(8:13/m) 148/152bpm 101cal 7.3/7.78mph 11) 1m - 8:26(8:26/m) 144/149bpm 79cal 7.12/13.02mph 12) 0.01m - 14(17:03/m) 138/141bpm 1cal 3.52/6.87mph	-	-	20.4mi, 1:18:51 Cycling - Zwift Split Summary === 1:18:51 144/167bpm 961cal	16.8mi, 48:56 Cycling - Zwift Split Summary === - 48:56 137/154bpm 588cal	-

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

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spoke M55

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