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spoke M55

About

Race Times

All Races

Mileage

Training

Blog

Runnymede Runners

Races
51
Miles
11532
Miles
9
Miles
7462
WAVA
80.29%
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	79.80	19:55 71.95	19:26 74.29	18:50 76.66	18:34 78.35	18:22 79.80	18:40 79.65
5mi	1	30:26 6:05/mi	78.46			30:26 78.46
10km	10	38:06 6:08/mi	79.49	42:29 68.98	39:03 75.04	38:12 77.34	38:06 78.19	38:28 78.76		39:15 79.49		41:10 76.18
8mi	1	53:14 6:39/mi	73.22					53:14 73.22
8.3mi	1	53:41 6:30/mi	73.02		53:41 73.02
10mi	5	1:01:32 6:09/mi	80.11		1:05:45 73.63		1:01:32 80.03	1:03:19 78.44		1:04:32 80.11
13.1mi	11	1:22:14 6:17/mi	80.29		1:29:08 71.24	1:24:23 75.89	1:23:40 77.20		1:22:14 79.92	1:36:29 71.22	1:25:35 80.29		1:50:48 62.03
16mi	1	1:47:43 6:44/mi	75.08			1:47:43 75.08
20mi	1	2:17:06 6:51/mi	74.38					2:17:06 74.38
26.2mi	3	3:02:59 6:59/mi	74.98				3:13:46 70.20	3:02:59 74.98	3:22:37 68.30

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	58	54	58	5	27	0	0	0	0	0	0	0	202
2020	124	141	143	396	339	0	0	0	0	0	0	0	1143
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

Tue 28th Apr Apr 28	Wed 29th Apr Apr 29	Thu 30th Apr Apr 30	Fri 1st May May 1	Sat 2nd May May 2	Sun 3rd May May 3	Mon 4th May May 4
-	-	-	14.9mi, 41:39 Cycling - Zwift - 41:39138/163bpm 487cal	30.1mi, 2:30:25 Cycling - Zwift Alp du zwift 1) 2:30:25. 146/162bpm 1733cal	26.2mi, 1:32:25 Cycling - Zwift Harrogate 1) 0.58m - 1:34:07 135/171bpm 916cal	-
Tue 5th May May 5	Wed 6th May May 6	Thu 7th May May 7	Fri 8th May May 8	Sat 9th May May 9	Sun 10th May May 10	Mon 11th May May 11
1.9mi, 15:11 Running - General Split Summary === 1) 1m - 8:02(8:02/m) 146/151bpm 107cal 7.46/8.37mph 2) 0.87m - 7:09(8:14/m) 150/153bpm 99cal 7.28/10.33mph 13.7mi, 39:50 Cycling - Zwift Zwift vault x2 39:50 146/167bpm 500cal	-	14.3mi, 38:06 Cycling - Zwift 1) 0.19m - 38:06141/174bpm 474cal Felt shit	15.5mi, 1:07:05 Cycling - Zwift Easy === 1) 25k- 1:07:05 127/141bpm 592cal	18.8mi, 1:00:01 Cycling - Zwift 1) 0.21m - 1:00:01 143/166bpm 722cal	4.5mi, 37:01 Running - General Split Summary === 1) 1m - 8:04(8:04/m) 137/153bpm 98cal 7.44/8.31mph 2) 1m - 8:08(8:08/m) 140/146bpm 98cal 7.38/7.72mph 3) 1m - 8:21(8:21/m) 143/149bpm 102cal 7.19/7.53mph 4) 1m - 8:13(8:13/m) 140/143bpm 89cal 7.31/8.22mph 5) 0.51m - 4:15(8:19/m) 141/145bpm 47cal 7.21/7.45mph	-
Tue 12th May May 12	Wed 13th May May 13	Thu 14th May May 14	Fri 15th May May 15	Sat 16th May May 16	Sun 17th May May 17	Mon 18th May May 18
19mi, 56:11 Cycling - Zwift Easy + 4 sprints 1) 0.1m - 56:11 127/166bpm 543cal	3.2mi, 28:30 Running - General Split Summary === 1) 1m - 8:43(8:43/m) 147/163bpm 107cal 6.88/8.66mph 2) 1m - 8:59(8:59/m) 135/158bpm 102cal 6.68/7.33mph 3) 1m - 9:09(9:09/m) 131/136bpm 96cal 6.56/8.72mph 4) 0.19m - 1:40(8:49/m) 134/135bpm 17cal 6.8/6.87mph	14.4mi, 40:01 Cycling - Zwift Vault 1) 0.17m - 40:01 137/170bpm 463cal	-	51.1mi, 2:35:10 Cycling - Zwift 1) 2:35:16 141/176bpm 1546cal	7.3mi, 58:05 Running - General Split Summary === 1) 1m - 8:21(8:21/m) 138/157bpm 101cal 7.19/7.72mph 2) 1m - 7:43(7:43/m) 144/153bpm 99cal 7.77/8.93mph 3) 1m - 7:47(7:47/m) 149/153bpm 105cal 7.71/8.22mph 4) 1m - 7:51(7:51/m) 148/153bpm 105cal 7.64/8.16mph 5) 1m - 7:50(7:50/m) 149/154bpm 105cal 7.66/8.06mph 6) 1m - 7:51(7:51/m) 150/153bpm 104cal 7.65/9.46mph 7) 1m - 8:10(8:10/m) 147/152bpm 102cal 7.35/7.97mph 8) 0.32m - 2:32(8:01/m) 144/146bpm 28cal 7.48/7.76mph	8.7mi, 40:26 Cycling - Zwift Easy 1) 0.22m - 40:26 113/125bpm 291cal
Tue 19th May May 19	Wed 20th May May 20	Thu 21st May May 21	Fri 22nd May May 22	Sat 23rd May May 23	Sun 24th May May 24	Mon 25th May May 25
11.4mi, 39:04 Cycling - Zwift Warm up plus ramp test === 1) 18k 39:04129/167bpm 377cal 2.1mi, 17:33 Running - General Split Summary === 1) 1m - 8:19(8:19/m) 132/143bpm 94cal 7.21/7.66mph 2) 1m - 8:28(8:28/m) 140/144bpm 102cal 7.09/7.72mph 3) 0.09m - 46(8:09/m) 142/144bpm 9cal 7.36/7.43mph	-	19.9mi, 1:05:10 Cycling - Zwift 1) 0.34m - 1:05:10 137/164bpm 723cal 0	-	7.6mi, 57:37 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 137/154bpm 105cal 7.37/8.89mph 2) 0.57m - 4:22(7:37/m) 139/144bpm 54cal 7.89/8.62mph 3) 1m - 7:02(7:02/m) 152/156bpm 98cal 8.54/9.6mph 4) 1m - 7:21(7:21/m) 153/157bpm 103cal 8.16/9.1mph 5) 1m - 7:09(7:09/m) 159/165bpm 104cal 8.4/8.85mph 6) 0.15m - 1:05(7:15/m) 156/157bpm 15cal 8.27/8.68mph 7) 1m - 7:30(7:30/m) 153/157bpm 104cal 8/8.35mph 8) 1m - 7:37(7:37/m) 154/164bpm 106cal 7.88/8.83mph 9) 0.91m - 7:24(8:06/m) 145/149bpm 84cal 7.41/8.66mph	59mi, 3:22:10 Cycling - General Split Summary === 1) 5m - 18:20(3:40/m) 127/145bpm 143cal 16.36/23.74mph 2) 5m - 17:48(3:34/m) 138/152bpm 150cal 16.86/22.04mph 3) 5m - 15:57(3:11/m) 138/150bpm 129cal 18.81/27.81mph 4) 5m - 16:47(3:21/m) 138/151bpm 129cal 17.88/29.73mph 5) 5m - 17:47(3:33/m) 142/157bpm 137cal 16.88/23.8mph 6) 5m - 17:02(3:24/m) 130/147bpm 73cal 17.61/23.92mph 7) 5m - 16:58(3:24/m) 137/155bpm 109cal 17.69/27.75mph 8) 5m - 16:58(3:24/m) 136/150bpm 94cal 17.69/28.14mph 9) 5m - 16:35(3:19/m) 138/152bpm 99cal 18.08/26.79mph 10) 5m - 17:40(3:32/m) 138/151bpm 103cal 16.98/24.28mph 11) 5m - 16:28(3:18/m) 134/148bpm 75cal 18.22/28.14mph 12) 3.99m - 13:50(3:28/m) 135/145bpm 66cal 17.31/20.17mph	22.4mi, 1:08:08 Cycling - Zwift Easy === 1:08:08 127/161bpm 650cal

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	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	68.30%
Reading Half Marathon	13.1mi	2 Mar	1:22:14	79.92%
crane parkrun	5km	22 Feb	18:40	79.65%
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	79.80%
Brighton Marathon	26.2mi	14 Apr	3:02:59	74.98%
Bedfont Lakes parkrun	5km	23 Feb	18:38	78.66%
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	78.35%
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	77.72%
Fleet Half Marathon	13.1mi	25 Mar	1:24:08	76.77%
Bedfont Lakes parkrun	5km	10 Mar	18:58	76.70%
Bedfont Lakes parkrun	5km	25 Feb	19:01	76.49%
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	76.66%
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	76.05%
Bedfont Lakes parkrun	5km	26 Mar	19:01	75.92%
Reading Half Marathon	13.1mi	20 Mar	1:24:23	75.89%
bedfont parkrun	5km	12 Mar	19:11	75.26%
Goring 10k	10km	6 Mar	39:28	74.86%
2010	Distance	Date	Result	WAVA
Bedfont parkrun	5km	30 Oct	19:26	74.29%
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	73.36%
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	72.99%
Bedfont parkrun	5km	13 Mar	20:01	71.59%
2009	Distance	Date	Result	WAVA
Pine Ridge 10K	10km	22 Nov	42:29	68.98%
Bedfont parkrun	5km	10 Oct	19:55	71.95%

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spoke M55

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