KeefG

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Recent Training
19th Apr	General	5mi	16:50
18th Apr	General	20.4mi	1:25:41
17th Apr	General	10mi	29:39
16th Apr	General	19.8mi	1:22:06
15th Apr	General	14.6mi	1:01:20

12 Month Benchmarks	Run	Bike
Mile	8:06	1:40
5k	26:18	7:07
5mi	43:34	11:42
10k	1:03:16	14:36

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	PB	WB
5mi	1		32:10 69.90			32:10 6:26/mi	69.90
10km	11	42:49 65.00	41:31 67.57	40:49 68.73	40:58 69.58	40:49 6:34/mi	69.58
6.6mi	1			43:01 68.96		43:01 6:34/mi	68.96
10mi	3	1:12:09 63.67	1:07:50 68.28			1:07:50 6:47/mi	68.28
20km	1		1:29:32 64.88			1:29:32 7:12/mi	64.88
13.1mi	9	1:39:42 60.43	1:35:15 64.29	1:26:48 70.55	1:28:41 69.63	1:26:48 6:38/mi	70.55
20mi	2		3:46:33 42.16	3:15:56 49.15		3:15:56 9:48/mi	49.15
26.2mi	4	4:08:55 51.16	3:51:59 54.90	3:30:13 61.08	3:16:53 65.76	3:16:53 7:31/mi	65.76

2016		Result	WAVA	Distance
10 Apr	Wiggle New Forest Sportive - Standard		0.00	69mi
2014		Result	WAVA	Distance
9 Mar	The Grizzly		0.00	20mi
2013		Result	WAVA	Distance
5 Oct	Wiggle New Forest Sportive 100 Brockenhurst	6:36:51	179.74	100mi
28 Jul	Durberville Dash 10k SB	40:58	69.58	10km
9 Jun	Kingston Lacy 10k	59:16	48.10	10km
5 May	North Dorset Village Marathon PB	3:16:53	65.76	26.2mi
24 Mar	Yeovil Half Marathon SB	1:28:41	69.63	13.1mi
23 Mar	Weymouth 10km	1:04:39	43.74	10km
2012		Result	WAVA	Distance
5 May	Fen Drayton 10k PB	40:49	68.73	10km
22 Apr	London Marathon SB	3:30:13	61.08	26.2mi
25 Mar	Yeovil Half Marathon PB	1:26:48	70.55	13.1mi
11 Mar	The Grizzly PB	3:15:56	49.15	20mi
5 Feb	Blackmore Vale Half-Marathon	1:31:59	66.58	13.1mi
2 Jan	Junction (Broadstone) Quarter Marathon PB	43:01	68.96	6.55mi
2011		Result	WAVA	Distance
20 Nov	Wimborne 10 PB	1:07:50	68.28	10mi
18 Sep	Littledown 5 PB	32:10	69.90	5mi
4 Sep	The Beast - Coming of Age	1:44:16	58.28	13mi
13 Aug	Maiden Newton Madness 10k	45:40	61.43	10km
17 Jul	Dundee Half Marathon SB	1:35:15	64.29	13.1mi
26 Jun	Blandford Bridges 10k SB	41:31	67.57	10km
12 Jun	Puddletown Plod PB	1:29:32	64.88	20km
1 May	North Dorset Village Marathon SB	3:51:59	54.90	26.2mi
24 Apr	St Georges Day 10K	42:00	66.26	10km
27 Mar	Yeovil Half Marathon	1:37:36	62.23	13.1mi
13 Mar	The Grizzly SB	3:46:33	42.16	20mi
6 Feb	Blackmore Vale Half Marathon	1:43:39	58.60	13.1mi
2010		Result	WAVA	Distance
21 Nov	Wimborne 10 SB	1:12:09	63.67	10mi
23 Oct	Weymouth 10	1:12:59	62.95	10mi
12 Sep	Robin Hood Marathon SB	4:08:55	51.16	26.2mi
1 Aug	Sturminster Newton Half Marathon	1:43:39	58.60	13.1mi
17 Jul	Swanage Half Marathon	1:45:24	57.63	13.1mi
20 Jun	Martock 10k SB	42:49	65.00	10km
29 May	Egdon Easy	43:07	64.55	10km
2 May	Great West Run SB	1:39:42	60.43	13.1mi
14 Mar	Sherborne Castles 10k	46:21	59.57	10km
17 Jan	Wellingborough10k Multi Terrain (1)	47:54	57.65	10km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2024	0	0	0	2	0	0	0	0	0	0	0	0	2
2024	73	61	21	8	0	0	0	0	0	0	0	0	164
2024	35	20	207	120	0	0	0	0	0	0	0	0	382
2023	0	2	0	0	0	0	0	6	0	0	0	0	8
2023	0	0	0	0	0	0	0	2.8	0	0	0	0	2.8
2023	80	57	74	80	80	45	80	58	61	94	65	67	842
2023	69	82	65	40	49	191	129	33	110	30	45	40	883
2022	0	0	0	4	0	0	0	0	0	0	0	0	4
2022	0	0	0	0	0	1.2	0.5	0.7	0	0	0	0	2.3
2022	87	87	51	47	56	56	63	72	91	95	90	77	871
2022	131	61	129	250	204	147	111	50	74	73	60	75	1366
2021	5	5	0	0	0	0	0	0	0	0	0	0	10
2021	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2021	66	58	44	38	84	58	15	63	77	105	89	93	789
2021	177	236	236	196	91	130	289	97	138	124	80	94	1887
2020	0	0	2	0	0	0	0	0	0	0	0	0	2
2020	0	0	0	0	0	0	0	0.3	0	0	0	0	0.3
2020	109	81	51	22	6	3	46	58	46	47	96	36	601
2020	85	183	293	523	709	584	366	183	275	189	44	189	3623
2019	0	1	0	0	0	0	0	6	0	0	0	0	7
2019	0	0	1	0	0	0	0	0.5	0	0.2	0	0	1.6
2019	162	96	137	77	50	64	54	47	59	98	84	81	1010
2019	61	20	94	225	312	212	464	255	189	75	115	136	2158
2018	6	3	0	0	0	0	0	0	0	0	0	0	10
2018	0.9	0	0	0	0	0.3	0.1	0.3	0	0	0	0	1.6
2018	151	134	101	69	116	111	88	48	23	144	153	118	1256
2018	157	384	613	505	563	458	485	323	284	120	112	160	4165
2017	0	0	0	3	4	0	0	4	6	0	0	0	17
2017	0.9	0.6	0	0	0	0	1	0.4	0	0	0	0	2.9
2017	158	150	95	98	63	80	98	114	146	164	150	143	1461
2017	92	150	490	527	547	430	215	234	130	112	96	238	3263
2016	0.1	0.6	1.1	0.9	0	0	0.3	0.6	0	0	0	0	3.6
2016	143	122	144	135	134	115	45	115	143	132	145	156	1530
2016	347	419	567	503	579	509	582	403	395	426	142	180	5052
2015	150	137	138	135	111	72	95	101	123	136	129	128	1454
2015	173	214	333	457	658	507	492	472	456	388	307	453	4911
2014	0.6	1.9	0.8	0	0	0	0	0	0	0	0	0	3.3
2014	135	111	90	56	48	23	53	98	80	83	84	140	1001
2014	90	222	333	393	417	545	559	389	264	309	91	78	3691
2013	167	182	217	215	173	163	134	118	152	126	125	128	1900
2013	92	55	6	130	91	184	429	199	166	125	127	126	1730
2012	169	179	208	144	161	171	166	142	140	158	171	171	1981
2012	0	0	0	0	0	0	47	307	209	95	99	24	780
2011	149	59	162	142	142	154	172	171	146	183	170	198	1850
2010	6	0	6	13	127	127	158	174	80	135	120	94	1040

Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28	Fri 29th Mar Mar 29	Sat 30th Mar Mar 30
14.6mi, 1:00:43 Bike - General 1) 5mi - 23:55(4:47/mi) 283cal 86/100rpm 12.54/19.21mph 2) 5mi - 22:11(4:26/mi) 304cal 81/115rpm 13.52/33.54mph 3) 4.61mi - 14:37(3:10/mi) 257cal 86/107rpm 18.91/28.22mph Add a comment	10mi, 31:07 Bike - General 1) 5mi - 15:06(3:01/mi) 281cal 79/89rpm 19.87/26.38mph 2) 5mi - 15:55(3:11/mi) 263cal 80/90rpm 18.84/23.02mph 3) 0.02mi - 6(6:00/mi) 83/83rpm 10/18.7mph Add a comment	14.5mi, 56:53 Bike - General 1) 5mi - 19:45(3:57/mi) 280cal 86/99rpm 15.2/21.41mph 2) 5mi - 20:56(4:11/mi) 300cal 82/110rpm 14.33/27.1mph 3) 4.54mi - 16:12(3:34/mi) 226cal 89/103rpm 16.82/22.69mph Add a comment	-	-	3mi, 29:45 Run - General 1) 1mi - 9:31(9:31/mi) 139/151bpm [1323b/mi] 100cal 6.3/8.35mph 2) 1mi - 9:05(9:05/mi) 146/151bpm [1327b/mi] 99cal 6.6/7.28mph 3) 1mi - 11:01(11:01/mi) 158/168bpm [1740b/mi] 128cal 5.45/6.22mph 4) 0.03mi - 8(4:22/mi) 161/163bpm [703b/mi] 1cal 13.74/1.17mph Add a comment	25.9mi, 1:43:40 Bike - General 1) 5mi - 21:24(4:17/mi) 325cal 77/100rpm 14.02/42.05mph 2) 5mi - 19:54(3:59/mi) 293cal 86/104rpm 15.08/31.94mph 3) 5mi - 18:24(3:41/mi) 274cal 87/120rpm 16.3/34.87mph 4) 5mi - 23:00(4:36/mi) 334cal 84/117rpm 13.04/29.14mph 5) 5mi - 17:49(3:34/mi) 259cal 87/105rpm 16.83/24.21mph 6) 0.86mi - 3:09(3:40/mi) 45cal 96/106rpm 16.35/19.99mph Add a comment
Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4	Fri 5th Apr Apr 5	Sat 6th Apr Apr 6
-	1.7mi, 40:34 Walk - General 1) 1mi - 23:07(23:07/mi) 91/92bpm [2103b/mi] 100cal 36/78rpm 2.6/3.28mph 2) 0.69mi - 17:28(25:15/mi) 91/92bpm [2298b/mi] 79cal 38/78rpm 2.38/3.28mph Add a comment	10mi, 29:34 Bike - General 1) 5mi - 14:47(2:57/mi) 292cal 83/92rpm 20.3/23.75mph 2) 5mi - 14:41(2:56/mi) 303cal 81/92rpm 20.43/23.64mph 3) 0.02mi - 6(5:37/mi) 77/77rpm 10.68/19.97mph Add a comment	10mi, 28:41 Bike - General 1) 5mi - 14:00(2:48/mi) 308cal 84/93rpm 21.42/24.4mph 2) 5mi - 14:32(2:54/mi) 313cal 81/93rpm 20.65/24.59mph 3) 0.03mi - 9(4:11/mi) 1cal 74/78rpm 14.35/20.39mph Add a comment	-	5mi, 15:51 Bike - General 1) 5mi - 15:40(3:08/mi) 254cal 82/93rpm 19.14/22.14mph 2) 0.02mi - 11(7:41/mi) 75/77rpm 7.82/17.54mph Add a comment	5.7mi, 50:18 Run - General 1) 1mi - 9:01(9:01/mi) 139/150bpm [1254b/mi] 94cal 6.65/7.2mph 2) 1mi - 8:59(8:59/mi) 143/151bpm [1285b/mi] 96cal 6.68/7.22mph 3) 1mi - 9:01(9:01/mi) 148/166bpm [1335b/mi] 98cal 6.65/7.01mph 4) 1mi - 8:39(8:39/mi) 159/170bpm [1375b/mi] 103cal 6.94/7.12mph 5) 1mi - 8:54(8:54/mi) 163/168bpm [1451b/mi] 108cal 6.74/7.16mph 6) 0.66mi - 5:43(8:42/mi) 157/167bpm [1366b/mi] 65cal 6.89/7.1mph Add a comment
Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11	Fri 12th Apr Apr 12	Sat 13th Apr Apr 13
-	2.6mi, 27:06 Run - General 1) 1mi - 10:18(10:18/mi) 137/151bpm [1412b/mi] 106cal 5.82/7.2mph 2) 1mi - 10:57(10:57/mi) 142/155bpm [1556b/mi] 116cal 5.48/7.47mph 3) 0.58mi - 5:50(10:04/mi) 149/166bpm [1500b/mi] 65cal 5.96/6.62mph Add a comment	10mi, 28:27 Bike - General 1) 5mi - 13:54(2:47/mi) 318cal 86/93rpm 21.58/24.1mph 2) 5mi - 14:28(2:54/mi) 301cal 84/92rpm 20.73/23.75mph 3) 0.02mi - 5(4:15/mi) 79/79rpm 14.13/20.56mph Add a comment	-	10mi, 28:53 Bike - General 1) 5mi - 14:16(2:51/mi) 311cal 84/94rpm 21.02/24.71mph 2) 5mi - 14:30(2:54/mi) 308cal 77/92rpm 20.7/24.71mph 3) 0.02mi - 7(4:47/mi) 1cal 72/75rpm 12.54/18.96mph Add a comment	5.1mi, 15:44 Bike - General 1) 5mi - 15:29(3:06/mi) 278cal 83/92rpm 19.39/22.86mph 2) 0.07mi - 16(3:54/mi) 2cal 69/71rpm 15.41/18.6mph Add a comment	-
Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18	Fri 19th Apr Apr 19	Sat 20th Apr Apr 20
-	14.6mi, 1:01:20 Bike - General 1) 5mi - 24:09(4:50/mi) 283cal 86/98rpm 12.42/19.19mph 2) 5mi - 22:34(4:31/mi) 297cal 81/114rpm 13.29/32.49mph 3) 4.64mi - 14:37(3:09/mi) 270cal 85/111rpm 19.05/24.01mph Add a comment	19.8mi, 1:22:06 Bike - General 1) 5mi - 19:35(3:55/mi) 318cal 73/104rpm 15.32/33.18mph 2) 5mi - 18:25(3:41/mi) 273cal 85/106rpm 16.29/29.67mph 3) 5mi - 22:01(4:24/mi) 263cal 89/103rpm 13.63/20.52mph 4) 4.82mi - 22:06(4:35/mi) 270cal 89/112rpm 13.09/24.72mph Add a comment	10mi, 29:39 Bike - General 1) 5mi - 14:39(2:56/mi) 300cal 83/101rpm 20.47/26.21mph 2) 5mi - 14:58(3:00/mi) 286cal 86/98rpm 20.05/25.59mph 3) 0.01mi - 2(2:58/mi) 80/80rpm 20.28/16.69mph Add a comment	20.4mi, 1:25:41 Bike - General 1) 5mi - 21:03(4:13/mi) 264cal 14.26/27.83mph 2) 5mi - 19:43(3:57/mi) 247cal 15.22/32.23mph 3) 5mi - 21:03(4:13/mi) 246cal 14.25/21.19mph 4) 5mi - 21:54(4:23/mi) 298cal 13.69/30.94mph 5) 0.42mi - 1:58(4:42/mi) 17cal 12.77/26.63mph Add a comment	5mi, 16:50 Bike - General 1) 5mi - 16:43(3:21/mi) 126/143bpm [421b/mi] 150cal 82/92rpm 17.95/24.11mph 2) 0.01mi - 7(10:19/mi) 130/132bpm [1342b/mi] 1cal 87/87rpm 5.81/15.59mph Add a comment	-

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