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spoke M55

About

Race Times

All Races

Mileage

Training

Blog

Runnymede Runners

Races
51
Miles
11652
Miles
9
Miles
8233
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	50	43	27	0	0	0	0	321
2020	124	141	143	396	398	281	296	135	0	0	0	0	1913
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

Sun 19th Jul Jul 19	Mon 20th Jul Jul 20	Tue 21st Jul Jul 21	Wed 22nd Jul Jul 22	Thu 23rd Jul Jul 23	Fri 24th Jul Jul 24	Sat 25th Jul Jul 25
31.1mi, 1:48:00 Cycling - Zwift Empty 1:48:00 140/166bpm 1142cal	-	16.2mi, 49:25 Cycling - Zwift 49:25	-	22.4mi, 1:06:26 Cycling - Zwift Split Summary === 1) 0.18m - 1:06:26(6:06:48/m) 134/164bpm 712cal 0.16/0.58mph	-	-
Sun 26th Jul Jul 26	Mon 27th Jul Jul 27	Tue 28th Jul Jul 28	Wed 29th Jul Jul 29	Thu 30th Jul Jul 30	Fri 31st Jul Jul 31	Sat 1st Aug Aug 1
54.1mi, 3:11:16 Cycling - General Split Summary === 1) 5m - 17:12(3:26/m) 233cal 17.43/21.71mph 2) 5m - 17:21(3:28/m) 247cal 17.3/23.06mph 3) 5m - 16:53(3:23/m) 266cal 17.78/22.78mph 4) 5m - 19:33(3:55/m) 321cal 15.35/34.23mph 5) 5m - 19:22(3:52/m) 310cal 15.49/32.23mph 6) 5m - 20:34(4:07/m) 279cal 14.59/28.7mph 7) 5m - 21:20(4:16/m) 347cal 14.06/27.99mph 8) 5m - 14:33(2:55/m) 242cal 20.62/29.98mph 9) 5m - 16:00(3:12/m) 276cal 18.75/25.08mph 10) 5m - 15:42(3:08/m) 274cal 19.12/24.86mph 11) 4.13m - 12:48(3:06/m) 239cal 19.35/24.76mph	-	-	6.8mi, 54:27 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 130/139bpm 87cal 7.39/8.6mph 2) 1m - 8:04(8:04/m) 138/141bpm 99cal 7.44/7.7mph 3) 1m - 7:55(7:55/m) 141/145bpm 98cal 7.59/9.58mph 4) 1m - 7:48(7:48/m) 144/150bpm 102cal 7.69/8.14mph 5) 1m - 8:03(8:03/m) 144/151bpm 104cal 7.45/10.12mph 6) 1m - 8:03(8:03/m) 145/148bpm 103cal 7.46/7.81mph 7) 0.79m - 6:27(8:08/m) 144/148bpm 78cal 7.38/7.78mph	-	5.9mi, 47:03 Running - General Split Summary === 1) 1m - 8:14(8:14/m) 129/137bpm 95cal 7.28/8.83mph 2) 1m - 8:13(8:13/m) 137/141bpm 99cal 7.3/7.74mph 3) 1m - 8:06(8:06/m) 139/144bpm 96cal 7.41/8.16mph 4) 1m - 7:55(7:55/m) 145/151bpm 102cal 7.57/7.87mph 5) 1m - 7:47(7:47/m) 147/150bpm 104cal 7.71/7.83mph 6) 0.85m - 6:47(8:01/m) 145/148bpm 82cal 7.49/8.39mph	6.8mi, 54:44 Running - General Split Summary === 1) 1m - 7:55(7:55/m) 142/146bpm 99cal 7.58/87.98mph 2) 1m - 8:01(8:01/m) 145/152bpm 107cal 7.48/7.83mph 3) 1m - 7:57(7:57/m) 147/151bpm 108cal 7.55/7.83mph 4) 1m - 8:09(8:09/m) 149/156bpm 113cal 7.36/7.78mph 5) 1m - 7:56(7:56/m) 149/152bpm 109cal 7.56/7.74mph 6) 1m - 8:02(8:02/m) 148/153bpm 105cal 7.46/7.91mph 7) 0.8m - 6:43(8:21/m) 146/149bpm 84cal 7.18/7.56mph 1.4mi, 11:05 Running - General Split Summary === 1) 1m - 8:06(8:06/m) 133/142bpm 97cal 7.4/7.85mph 2) 0.38m - 2:59(7:57/m) 138/142bpm 36cal 7.54/7.85mph Garmin saved rather than stopped opps😀
Sun 2nd Aug Aug 2	Mon 3rd Aug Aug 3	Tue 4th Aug Aug 4	Wed 5th Aug Aug 5	Thu 6th Aug Aug 6	Fri 7th Aug Aug 7	Sat 8th Aug Aug 8
50.4mi, 2:47:53 Cycling - General Split Summary === 1) 5m - 17:50(3:34/m) 127/144bpm 135cal 16.82/22.35mph 2) 5m - 17:26(3:29/m) 136/160bpm 142cal 17.22/24.08mph 3) 5m - 17:12(3:26/m) 142/164bpm 144cal 17.43/27.03mph 4) 5m - 17:14(3:27/m) 138/157bpm 126cal 17.4/25.34mph 5) 5m - 15:39(3:08/m) 137/161bpm 106cal 19.18/28.79mph 6) 5m - 16:05(3:13/m) 136/150bpm 102cal 18.65/31.57mph 7) 5m - 16:01(3:12/m) 140/156bpm 112cal 18.74/28.81mph 8) 5m - 16:54(3:23/m) 136/150bpm 99cal 17.75/28.21mph 9) 5m - 15:49(3:10/m) 135/148bpm 82cal 18.96/29.15mph 10) 5m - 16:21(3:16/m) 136/148bpm 87cal 18.36/21.76mph 11) 0.36m - 1:22(3:50/m) 123/130bpm 2cal 15.63/18.86mph	-	16.8mi, 1:06:30 Cycling - Zwift Easy spin 1:06:30124/164bpm 579cal	-	23.6mi, 1:09:38 Cycling - Zwift 1:09:38 142/168bpm 852cal	-	5.3mi, 45:01 Running - General Split Summary === 1) 1m - 8:32(8:32/m) 126/143bpm 93cal 7.03/9.29mph 2) 1m - 8:57(8:57/m) 132/153bpm 99cal 6.7/10.29mph 3) 1m - 8:23(8:23/m) 135/155bpm 92cal 7.15/7.45mph 4) 1m - 8:23(8:23/m) 133/139bpm 85cal 7.15/7.53mph 5) 1m - 8:29(8:29/m) 133/136bpm 80cal 7.07/8.14mph 6) 0.25m - 2:15(8:58/m) 132/134bpm 20cal 6.69/7.08mph
Sun 9th Aug Aug 9	Mon 10th Aug Aug 10	Tue 11th Aug Aug 11	Wed 12th Aug Aug 12	Thu 13th Aug Aug 13	Fri 14th Aug Aug 14	Sat 15th Aug Aug 15
1mi, 22:35 Cross-Training - Walking Split Summary === 1) 1m - 21:56(21:56/m) 83cal 2.74/4.07mph 2) 0.03m - 39(25:55/m) 1cal 2.32/2.73mph 21.8mi, 1:14:36 Cycling - Zwift Wp 4x5min ftp Long cool down 1) 0.26m - 1:14:36137/172bpm 783cal	8.5mi, 1:10:16 Running - General Split Summary === 1) 1m - 8:09(8:09/m) 135/143bpm 99cal 7.36/8.16mph 2) 1m - 8:09(8:09/m) 140/146bpm 100cal 7.36/8.66mph 3) 1m - 8:15(8:15/m) 143/150bpm 103cal 7.27/7.56mph 4) 1m - 8:24(8:24/m) 146/156bpm 110cal 7.15/7.45mph 5) 1m - 8:17(8:17/m) 146/154bpm 108cal 7.24/7.51mph 6) 1m - 8:19(8:19/m) 146/150bpm 107cal 7.22/7.43mph 7) 1m - 8:19(8:19/m) 146/148bpm 103cal 7.22/7.7mph 8) 1m - 8:22(8:22/m) 146/149bpm 103cal 7.17/7.91mph 9) 0.47m - 4:02(8:34/m) 145/148bpm 45cal 7.01/7.62mph	-	5.2mi, 48:44 Running - General Introduction to hills again === 1) 1m - 8:31(8:31/m) 134/143bpm 98cal 7.05/7.93mph 2) 0.9m - 8:35(9:35/m) 135/148bpm 94cal 6.26/7.39mph 3) 0.09m - 1:11(12:29/m) 135/153bpm 12cal 4.8/9.08mph 4) 0.09m - 1:09(12:26/m) 133/151bpm 11cal 4.82/9.58mph 5) 0.09m - 1:12(12:54/m) 133/152bpm 11cal 4.65/9.81mph 6) 0.09m - 1:07(11:49/m) 137/153bpm 11cal 5.08/10.5mph 7) 0.09m - 1:09(12:10/m) 137/155bpm 11cal 4.93/9.98mph 8) 0.09m - 1:06(12:05/m) 137/154bpm 12cal 4.96/10.65mph 9) 0.09m - 1:08(12:39/m) 136/155bpm 11cal 4.74/10.37mph 10) 0.09m - 1:07(12:18/m) 139/155bpm 12cal 4.88/10.23mph 11) 0.09m - 1:09(12:16/m) 142/159bpm 13cal 4.89/10.52mph 12) 0.09m - 1:43(18:19/m) 122/149bpm 12cal 3.27/10.5mph 13) 1m - 8:25(8:25/m) 145/157bpm 106cal 7.12/8.68mph 14) 1m - 8:10(8:10/m) 149/156bpm 108cal 7.35/7.62mph 15) 0.37m - 3:02(8:16/m) 148/151bpm 39cal 7.26/8.16mph	22.5mi, 1:10:44 Cycling - Zwift Split Summary === 1) 0.18m - 1:10:44(6:38:55/m) 139/169bpm 803cal 0.15/0.58mph	-	-

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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