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Recent Training
30th Jun	General	10.1mi	32:28
29th Jun	General	6.2mi	1:03:01
28th Jun	General	5.8mi	48:49
27th Jun	General	10mi	31:22
24th Jun	General	5mi	15:25

12 Month Benchmarks	Run	Bike
Mile	7:23	1:44
5k	24:57	7:03
5mi	40:42	11:41
10k	54:48	14:45
10mi	1:31:35	25:03

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Buddies (1)

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+ 164 others

Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013
5mi	1	32:10 6:26/mi	70.79		32:10 70.79
10km	11	40:49 6:34/mi	70.37	42:49 65.74	41:31 68.34	40:49 69.51	40:58 70.37
6.6mi	1	43:01 6:34/mi	69.52			43:01 69.52
10mi	3	1:07:50 6:47/mi	68.48	1:12:09 63.86	1:07:50 68.48
20km	1	1:29:32 7:12/mi	64.96		1:29:32 64.96
13.1mi	9	1:26:48 6:38/mi	70.76	1:39:42 60.63	1:35:15 64.48	1:26:48 70.76	1:28:41 69.83
20mi	2	3:15:56 9:48/mi	49.06		3:46:33 42.08	3:15:56 49.06
26.2mi	4	3:16:53 7:31/mi	66.24	4:08:55 51.54	3:51:59 55.30	3:30:13 61.53	3:16:53 66.24

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	178.99	100mi
28 Jul	Durberville Dash 10k SB	40:58	70.37	10km
9 Jun	Kingston Lacy 10k	59:16	48.64	10km
5 May	North Dorset Village Marathon PB	3:16:53	66.24	26.2mi
24 Mar	Yeovil Half Marathon SB	1:28:41	69.83	13.1mi
23 Mar	Weymouth 10km	1:04:39	44.24	10km
2012		Result	WAVA	Distance
5 May	Fen Drayton 10k PB	40:49	69.51	10km
22 Apr	London Marathon SB	3:30:13	61.53	26.2mi
25 Mar	Yeovil Half Marathon PB	1:26:48	70.76	13.1mi
11 Mar	The Grizzly PB	3:15:56	49.06	20mi
5 Feb	Blackmore Vale Half-Marathon	1:31:59	66.77	13.1mi
2 Jan	Junction (Broadstone) Quarter Marathon PB	43:01	69.52	6.55mi
2011		Result	WAVA	Distance
20 Nov	Wimborne 10 PB	1:07:50	68.48	10mi
18 Sep	Littledown 5 PB	32:10	70.79	5mi
4 Sep	The Beast - Coming of Age	1:44:16	58.45	13mi
13 Aug	Maiden Newton Madness 10k	45:40	62.13	10km
17 Jul	Dundee Half Marathon SB	1:35:15	64.48	13.1mi
26 Jun	Blandford Bridges 10k SB	41:31	68.34	10km
12 Jun	Puddletown Plod PB	1:29:32	64.96	20km
1 May	North Dorset Village Marathon SB	3:51:59	55.30	26.2mi
24 Apr	St Georges Day 10K	42:00	67.02	10km
27 Mar	Yeovil Half Marathon	1:37:36	62.42	13.1mi
13 Mar	The Grizzly SB	3:46:33	42.08	20mi
6 Feb	Blackmore Vale Half Marathon	1:43:39	58.77	13.1mi
2010		Result	WAVA	Distance
21 Nov	Wimborne 10 SB	1:12:09	63.86	10mi
23 Oct	Weymouth 10	1:12:59	63.13	10mi
12 Sep	Robin Hood Marathon SB	4:08:55	51.54	26.2mi
1 Aug	Sturminster Newton Half Marathon	1:43:39	58.77	13.1mi
17 Jul	Swanage Half Marathon	1:45:24	57.80	13.1mi
20 Jun	Martock 10k SB	42:49	65.74	10km
29 May	Egdon Easy	43:07	65.29	10km
2 May	Great West Run SB	1:39:42	60.63	13.1mi
14 Mar	Sherborne Castles 10k	46:21	60.26	10km
17 Jan	Wellingborough10k Multi Terrain (1)	47:54	58.31	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
2022	0	0	0	4	0	0	0	0	0	0	0	0	4
2022	0	0	0	0	0	1.2	0	0	0	0	0	0	1.2
2022	87	87	51	47	56	56	0	0	0	0	0	0	384
2022	131	61	129	250	199	147	0	0	0	0	0	0	917
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

Sat 4th Jun Jun 4	Sun 5th Jun Jun 5	Mon 6th Jun Jun 6	Tue 7th Jun Jun 7	Wed 8th Jun Jun 8	Thu 9th Jun Jun 9	Fri 10th Jun Jun 10
2.6mi, 25:24 Run - General Split Summary === 1) 1m - 10:19(10:19/m) 147/158bpm [1518b/mi] 129cal 5.81/7.37mph 2) 1m - 10:06(10:06/m) 159/165bpm [1605b/mi] 136cal 5.94/7.1mph 3) 0.57m - 4:59(8:45/m) 165/172bpm [1443b/mi] 69cal 6.86/7.45mph Add a comment	5.8mi, 48:20 Run - General Split Summary === 1) 1m - 8:36(8:36/m) 145/157bpm [1248b/mi] 104cal 6.97/7.68mph 2) 1m - 8:34(8:34/m) 150/157bpm [1286b/mi] 107cal 7/7.68mph 3) 1m - 8:24(8:24/m) 153/160bpm [1286b/mi] 106cal 7.14/7.74mph 4) 1m - 8:16(8:16/m) 158/162bpm [1305b/mi] 107cal 7.26/7.74mph 5) 1m - 8:06(8:06/m) 159/167bpm [1288b/mi] 105cal 7.41/7.95mph 6) 0.78m - 6:23(8:11/m) 156/160bpm [1277b/mi] 80cal 7.33/7.68mph Add a comment	10mi, 28:42 Bike - General Split Summary === 1) 5m - 14:38(2:56/m) 311cal 89/101rpm 20.5/26.11mph 2) 5m - 13:56(2:47/m) 321cal 91/101rpm 21.53/26.25mph 3) 0.02m - 8(6:25/m) 97/98rpm 9.36/22.45mph Add a comment	3.9mi, 38:07 Bike - General Split Summary === 1) 3.94m - 38:07(9:40/m) 123/140bpm [1189b/mi] 323cal 6.21/9.12mph Add a comment	4.5mi, 44:46 Run - General Split Summary === 1) 1m - 10:35(10:35/m) 125/136bpm [1324b/mi] 101cal 5.67/8.12mph 2) 1m - 9:53(9:53/m) 139/142bpm [1373b/mi] 108cal 6.08/7.39mph 3) 1m - 10:01(10:01/m) 145/149bpm [1454b/mi] 119cal 5.99/6.74mph 4) 1m - 9:33(9:33/m) 148/152bpm [1413b/mi] 112cal 6.29/7.83mph 5) 0.45m - 4:44(10:30/m) 149/152bpm [1566b/mi] 56cal 5.71/7.83mph Add a comment	4.8mi, 47:21 Run - General Split Summary === 1) 1m - 9:32(9:32/m) 139/152bpm [1326b/mi] 108cal 6.29/8.25mph 2) 1m - 10:54(10:54/m) 140/152bpm [1526b/mi] 122cal 5.5/6.64mph 3) 1m - 10:41(10:41/m) 147/159bpm [1570b/mi] 125cal 5.62/6.91mph 4) 1m - 9:04(9:04/m) 150/156bpm [1360b/mi] 108cal 6.61/7.24mph 5) 0.79m - 7:10(9:04/m) 152/167bpm [1379b/mi] 87cal 6.61/7.56mph Add a comment	10mi, 32:05 Bike - General Split Summary === 1) 5m - 15:59(3:12/m) 271cal 87/100rpm 18.77/23.29mph 2) 5m - 15:58(3:12/m) 260cal 86/100rpm 18.79/24.56mph 3) 0.03m - 8(4:59/m) 80/84rpm 12.05/17.78mph Add a comment
Sat 11th Jun Jun 11	Sun 12th Jun Jun 12	Mon 13th Jun Jun 13	Tue 14th Jun Jun 14	Wed 15th Jun Jun 15	Thu 16th Jun Jun 16	Fri 17th Jun Jun 17
29.8mi, 2:01:03 Bike - General Split Summary === 1) 5m - 20:07(4:01/m) 285cal 83/98rpm 14.91/21.38mph 2) 5m - 18:58(3:48/m) 305cal 80/123rpm 15.82/46.11mph 3) 5m - 20:34(4:07/m) 286cal 79/99rpm 14.59/24.44mph 4) 5m - 20:08(4:02/m) 288cal 78/100rpm 14.9/22.25mph 5) 5m - 21:47(4:21/m) 310cal 77/100rpm 13.78/28.17mph 6) 4.8m - 19:29(4:04/m) 270cal 85/106rpm 14.77/32.76mph Add a comment	28.6mi, 1:48:44 Bike - General Split Summary === 1) 5m - 18:04(3:37/m) 333cal 77/111rpm 16.61/35.51mph 2) 5m - 18:11(3:38/m) 281cal 88/107rpm 16.49/26.98mph 3) 5m - 16:38(3:20/m) 309cal 89/103rpm 18.04/28.27mph 4) 5m - 19:56(3:59/m) 273cal 91/110rpm 15.06/25.83mph 5) 5m - 20:55(4:11/m) 263cal 86/104rpm 14.34/25.84mph 6) 3.6m - 15:01(4:10/m) 192cal 87/113rpm 14.41/29.57mph Add a comment	14.5mi, 55:46 Bike - General Split Summary === 1) 5m - 19:37(3:55/m) 280cal 82/99rpm 15.29/21.19mph 2) 5m - 20:22(4:04/m) 294cal 77/118rpm 14.73/30.73mph 3) 4.46m - 15:47(3:32/m) 225cal 84/101rpm 16.97/27.12mph Add a comment	3.8mi, 36:58 Run - General Split Summary === 1) 1m - 9:42(9:42/m) 144/172bpm [1397b/mi] 113cal 6.19/8.43mph 2) 1m - 9:45(9:45/m) 145/153bpm [1414b/mi] 114cal 6.15/7.26mph 3) 1m - 9:16(9:16/m) 148/161bpm [1372b/mi] 111cal 6.47/7.2mph 4) 0.82m - 8:15(10:06/m) 152/162bpm [1536b/mi] 98cal 5.94/8.06mph Add a comment	5.1mi, 47:12 Run - General Split Summary === 1) 1m - 9:12(9:12/m) 138/156bpm [1271b/mi] 102cal 6.52/7.53mph 2) 1m - 9:59(9:59/m) 144/158bpm [1438b/mi] 116cal 6.01/7.22mph 3) 1m - 10:00(10:00/m) 149/160bpm [1489b/mi] 120cal 6/7.56mph 4) 1m - 9:27(9:27/m) 155/164bpm [1464b/mi] 117cal 6.35/7.74mph 5) 1m - 8:03(8:03/m) 149/157bpm [1200b/mi] 89cal 7.45/8.62mph 6) 0.06m - 30(8:43/m) 143/150bpm [1246b/mi] 5cal 6.89/8.08mph Add a comment	5mi, 16:34 Bike - General Split Summary === 1) 5m - 16:29(3:18/m) 263cal 18.2/23.66mph 2) 0.01m - 5(5:15/m) 11.41/17.85mph Add a comment	0.5mi, 24:23 Swim - General Split Summary === 1) 0.53m - 24:23(46:10/m) 200cal 26/rpm 1.3/5.49mph Add a comment 0.6mi, 18:48 Swim - General Split Summary === 1) 0.64m - 18:48(29:31/m) 268cal 22/rpm 2.26/5.39mph Add a comment
Sat 18th Jun Jun 18	Sun 19th Jun Jun 19	Mon 20th Jun Jun 20	Tue 21st Jun Jun 21	Wed 22nd Jun Jun 22	Thu 23rd Jun Jun 23	Fri 24th Jun Jun 24
-	7.6mi, 1:15:04 Run - General Split Summary === 1) 1m - 9:51(9:51/m) 120/132bpm [1183b/mi] 84cal 6.09/7.74mph 2) 1m - 10:36(10:36/m) 132/150bpm [1400b/mi] 106cal 5.66/7.12mph 3) 1m - 10:24(10:24/m) 143/163bpm [1488b/mi] 118cal 5.77/6.87mph 4) 1m - 10:51(10:51/m) 146/173bpm [1583b/mi] 116cal 5.53/7.2mph 5) 1m - 9:34(9:34/m) 155/169bpm [1482b/mi] 117cal 6.27/7.45mph 6) 1m - 10:28(10:28/m) 165/189bpm [1726b/mi] 138cal 5.74/7.45mph 7) 1m - 8:28(8:28/m) 170/183bpm [1441b/mi] 118cal 7.08/7.7mph 8) 0.56m - 4:51(8:37/m) 176/183bpm [1517b/mi] 71cal 6.96/7.6mph Add a comment	10mi, 30:51 Bike - General Split Summary === 1) 5m - 15:41(3:08/m) 274cal 84/94rpm 19.13/22.55mph 2) 5m - 15:02(3:00/m) 278cal 83/96rpm 19.95/25.31mph 3) 0.03m - 8(4:50/m) 77/81rpm 12.4/18.51mph Add a comment	3.8mi, 38:13 Run - General Split Summary === 1) 1m - 9:50(9:50/m) 144/153bpm [1415b/mi] 112cal 6.1/7.28mph 2) 1m - 10:04(10:04/m) 155/159bpm [1559b/mi] 124cal 5.97/7.35mph 3) 1m - 10:06(10:06/m) 159/164bpm [1605b/mi] 123cal 5.94/7.03mph 4) 0.84m - 8:14(9:45/m) 163/168bpm [1590b/mi] 105cal 6.15/7.37mph Add a comment	10mi, 28:57 Bike - General Split Summary === 1) 5m - 14:15(2:51/m) 303cal 85/99rpm 21.06/26.11mph 2) 5m - 14:38(2:56/m) 302cal 84/94rpm 20.49/24.93mph 3) 0.01m - 4(5:07/m) 88/88rpm 11.72/19.77mph Add a comment	5.8mi, 49:51 Run - General Split Summary === 1) 1m - 9:09(9:09/m) 140/152bpm [1281b/mi] 102cal 6.56/7.43mph 2) 1m - 8:51(8:51/m) 156/175bpm [1380b/mi] 109cal 6.78/7.1mph 3) 1m - 8:36(8:36/m) 160/175bpm [1377b/mi] 109cal 6.97/7.56mph 4) 1m - 8:37(8:37/m) 164/173bpm [1413b/mi] 111cal 6.96/7.12mph 5) 1m - 8:28(8:28/m) 163/175bpm [1381b/mi] 109cal 7.08/7.56mph 6) 0.76m - 6:09(8:04/m) 165/170bpm [1332b/mi] 80cal 7.43/7.87mph Add a comment	5mi, 15:25 Bike - General Split Summary === 1) 5m - 15:18(3:04/m) 286cal 83/97rpm 19.61/25.19mph 2) 0.01m - 7(13:27/m) 82/82rpm 4.46/8.72mph Add a comment
Sat 25th Jun Jun 25	Sun 26th Jun Jun 26	Mon 27th Jun Jun 27	Tue 28th Jun Jun 28	Wed 29th Jun Jun 29	Thu 30th Jun Jun 30	Fri 1st Jul Jul 1
-	-	10mi, 31:22 Bike - General Split Summary === 1) 5m - 15:36(3:07/m) 289cal 84/95rpm 19.23/21.95mph 2) 5m - 15:43(3:09/m) 277cal 85/93rpm 19.09/23.85mph 3) 0.01m - 3(6:53/m) 87/87rpm 8.72/11.78mph Add a comment	5.8mi, 48:49 Run - General Split Summary === 1) 1m - 8:37(8:37/m) 124/149bpm [1069b/mi] 80cal 6.96/8.22mph 2) 1m - 8:38(8:38/m) 138/147bpm [1190b/mi] 92cal 6.96/7.39mph 3) 1m - 8:45(8:45/m) 145/157bpm [1269b/mi] 99cal 6.86/7.26mph 4) 1m - 8:20(8:20/m) 168/175bpm [1400b/mi] 111cal 7.2/7.6mph 5) 1m - 8:01(8:01/m) 170/176bpm [1362b/mi] 108cal 7.49/8.08mph 6) 0.81m - 6:29(7:59/m) 170/175bpm [1358b/mi] 87cal 7.51/8.06mph Add a comment	6.2mi, 1:03:01 Run - General Split Summary === 1) 1m - 10:05(10:05/m) 148/166bpm [1494b/mi] 119cal 5.95/24.19mph 2) 1m - 10:03(10:03/m) 158/180bpm [1587b/mi] 125cal 5.97/7.03mph 3) 1m - 10:27(10:27/m) 168/175bpm [1756b/mi] 141cal 5.74/6.55mph 4) 1m - 9:53(9:53/m) 172/190bpm [1699b/mi] 137cal 6.08/6.7mph 5) 1m - 10:01(10:01/m) 180/187bpm [1803b/mi] 151cal 5.99/6.66mph 6) 1m - 10:25(10:25/m) 175/182bpm [1824b/mi] 147cal 5.76/6.99mph 7) 0.22m - 2:07(9:38/m) 173/182bpm [1667b/mi] 29cal 6.23/7.68mph Add a comment	10.1mi, 32:28 Bike - General Split Summary === 1) 5m - 16:12(3:14/m) 238cal 87/97rpm 18.52/22.66mph 2) 5m - 16:04(3:13/m) 255cal 87/96rpm 18.66/22.66mph 3) 0.05m - 12(4:08/m) 1cal 82/85rpm 14.51/17.66mph Add a comment	-

KeefG M50

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