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spoke M55

About

Race Times

All Races

Mileage

Training

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Runnymede Runners

Races
51
Miles
11188
Miles
9
Miles
5579
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 has collected 97 badges.

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Groups

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	0	0	0	0	558
2019	302	175	53	44	65	12	7	94	0	0	0	0	752
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 Jul Jul 27	Sun 28th Jul Jul 28	Mon 29th Jul Jul 29	Tue 30th Jul Jul 30	Wed 31st Jul Jul 31	Thu 1st Aug Aug 1	Fri 2nd Aug Aug 2
1.1mi, 9:36 Running - General Split Summary === 1) 1m - 9:08(9:08/m) 117cal 6.57/7.74mph 2) 0.05m - 28(9:10/m) 6cal 6.54/6.62mph 3.2mi, 20:55 Running - parkrun Split Summary === 1) 1m - 6:34(6:34/m) 119cal 9.14/11.15mph 2) 1m - 6:45(6:45/m) 119cal 8.9/9.48mph 3) 1m - 6:40(6:40/m) 118cal 9/9.5mph 4) 0.15m - 56(6:03/m) 17cal 9.91/12.4mph 3.7mi, 29:02 Running - General Split Summary === 1) 1m - 7:42(7:42/m) 121cal 7.8/8.68mph 2) 1m - 7:48(7:48/m) 121cal 7.69/8.06mph 3) 1m - 7:39(7:39/m) 120cal 7.84/9.16mph 4) 0.7m - 5:53(8:27/m) 86cal 7.1/10.23mph	-	0mi, 30:00 Cross-Training - Strengthening Arms and chest	0mi, 30:00 Cross-Training - Strengthening Legs and core	7.5mi, 30:00 Cycling - Turbo Trainer Easy spin Achilles rehab.	-	0mi, 45:00 Cross-Training - Weights
Sat 3rd Aug Aug 3	Sun 4th Aug Aug 4	Mon 5th Aug Aug 5	Tue 6th Aug Aug 6	Wed 7th Aug Aug 7	Thu 8th Aug Aug 8	Fri 9th Aug Aug 9
-	-	16.2mi, 1:00:00 Cycling - Turbo Trainer	-	-	10.2mi, 40:00 Cycling - Turbo Trainer 20 /40 X5 x3 4min recovery	-
Sat 10th Aug Aug 10	Sun 11th Aug Aug 11	Mon 12th Aug Aug 12	Tue 13th Aug Aug 13	Wed 14th Aug Aug 14	Thu 15th Aug Aug 15	Fri 16th Aug Aug 16
-	15.5mi, 1:00:00 Cycling - Turbo Trainer Zwifting	-	11.6mi, 40:00 Cycling - Turbo Trainer	-	-	-
Sat 17th Aug Aug 17	Sun 18th Aug Aug 18	Mon 19th Aug Aug 19	Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23
-	15.8mi, 1:00:00 Cycling - Turbo Trainer	-	14.4mi, 52:00 Cycling - Turbo Trainer Micro bursts 20/40s	-	10.2mi, 40:00 Cycling - Turbo Trainer Easy spin	-

2019	Date	Result	WAVA
Surrey Slog Half Marathon	21 Jul	1:50:48	63.69%
Elmore 7	20 Jul		0.00%
2018	Date	Result	WAVA
Elmbridge 10k	22 Jul	41:10	77.69%
Valentine's 10K	11 Feb	41:37	76.85%
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%

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spoke M55

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