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SamBen F50

About

Race Times

All Races

Mileage

Training

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Penny Lane Striders

Races
8
Miles
8841
Miles
7
Miles
669
WAVA
67.14%
5k
24:23
10k
53:58
Half
1:59:54
Mara
3:56:00

About Me

Aiming to hit my annual target of 1200 miles. Love running long distances. Have completed several half marathons and two full marathons. Hoping to run an ultra this year.

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Dist	Races	PB	WB	2011	2014	2015
5km	2	24:23 7:51/mi	67.14		25:26 64.37	24:23 67.14
10km	1	53:58 8:41/mi	62.18		53:58 62.18
13.1mi	2	1:59:54 9:09/mi	60.74		1:59:54 60.74
26.2mi	3	3:56:00 9:00/mi	65.42	3:56:00 64.00	4:29:00 58.28	4:02:41 65.42

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	0	0	0	0	0	0.4	2.9	2.4	1	0	0	0	6.7
2019	115	148	168	130	100	113	105	90	72	0	0	0	1041
2019	0	0	0	0	0	0	15	75	38	0	0	0	128
2018	0	0	0	0	0.6	0	0	0	0	0	0	0	0.6
2018	105	104	200	165	102	116	103	123	187	137	101	150	1593
2017	35	70	67	42	137	106	120	140	105	142	77	39	1079
2016	5	16	23	30	21	22	22	115	120	134	69	63	642
2016	0	0	0	38	0	0	0	11	15	0	0	0	64
2015	127	164	166	12	43	63	40	51	97	61	96	40	959
2015	0	0	0	0	0	17	0	257	0	0	0	7	281
2014	61	100	120	66	121	162	83	31	104	129	67	27	1071
2014	0	0	0	0	0	0	48	125	0	8	0	0	181
2013	31	16	101	7	5	12	9	0	27	8	36	50	302
2012	13	26	24	64	51	83	69	66	57	61	35	39	589
2011	114	77	83	79	93	155	138	154	176	91	52	30	1243
2011	0	0	0	0	15	0	0	0	0	0	0	0	15
2010	0	0	0	0	0	0	25	41	86	84	76	9	323

Tue 20th Aug Aug 20	Wed 21st Aug Aug 21	Thu 22nd Aug Aug 22	Fri 23rd Aug Aug 23	Sat 24th Aug Aug 24	Sun 25th Aug Aug 25	Mon 26th Aug Aug 26
5.7mi, 50:14 Running - General Split Summary === 1) 1m - 9:13(9:13/m) 147/168bpm 77cal 6.51/7.37mph 2) 1m - 9:04(9:04/m) 156/171bpm 79cal 6.61/7.56mph 3) 1m - 8:17(8:17/m) 143/170bpm 57cal 7.25/8.79mph 4) 1m - 8:22(8:22/m) 142/170bpm 56cal 7.17/8.75mph 5) 1m - 8:38(8:38/m) 157/165bpm 74cal 6.95/8.77mph 6) 0.72m - 6:40(9:18/m) 158/164bpm 57cal 6.45/7.39mph Add a comment	0.6mi, 58:17 Swimming - General Split Summary === 1) 0.28m - 23:29(1:22:38/m) 66cal 14/40rpm 0.73/3.75mph 2) 0.28m - 31:33(1:51:05/m) 65cal 10/34rpm 0.54/2.83mph 3) 0.08m - 3:15(42:21/m) 17cal 25/31rpm 1.42/2.27mph Add a comment 5.2mi, 45:39 Running - General Split Summary === 1) 1m - 9:19(9:19/m) 142/160bpm 76cal 6.44/7.76mph 2) 1m - 8:46(8:46/m) 155/166bpm 78cal 6.85/7.81mph 3) 1m - 8:34(8:34/m) 150/164bpm 72cal 7/8.08mph 4) 1m - 7:56(7:56/m) 158/169bpm 71cal 7.56/8.43mph 5) 1m - 8:47(8:47/m) 156/175bpm 75cal 6.83/7.74mph 6) 0.24m - 2:17(9:25/m) 163/172bpm 20cal 6.37/7.03mph Add a comment 7.3mi, 31:55 Cycling - General Split Summary === 1) 5m - 21:48(4:22/m) 130/162bpm 151cal 13.76/18.99mph 2) 2.32m - 10:07(4:22/m) 144/160bpm 78cal 13.76/18.66mph Add a comment	6.9mi, 1:02:20 Running - General Split Summary === 1) 1m - 10:04(10:04/m) 140/156bpm 80cal 5.96/7.18mph 2) 1m - 8:36(8:36/m) 147/165bpm 69cal 6.98/8.08mph 3) 1m - 8:52(8:52/m) 161/172bpm 80cal 6.77/7.81mph 4) 1m - 8:54(8:54/m) 157/170bpm 75cal 6.74/7.18mph 5) 1m - 9:15(9:15/m) 159/173bpm 79cal 6.49/8.33mph 6) 1m - 8:56(8:56/m) 162/170bpm 81cal 6.71/7.26mph 7) 0.88m - 7:44(8:50/m) 164/171bpm 69cal 6.79/7.62mph Add a comment	-	0mi, 1 Swimming - General Split Summary === 1) 0m - 1(/m) Add a comment	3mi, 24:36 Running - General Split Summary === 1) 1m - 7:57(7:57/m) 175/179bpm 81cal 73/105rpm 7.55/9.68mph 2) 1m - 8:25(8:25/m) 175/178bpm 86cal 73/105rpm 7.13/7.93mph 3) 0.99m - 8:14(8:20/m) 175/179bpm 84cal 73/105rpm 7.2/8.12mph Add a comment 0.2mi, 2:27 Cross-Training - General Split Summary === 1) 0.15m - 2:27(15:51/m) 167/173bpm 12cal 73/105rpm 3.78/8.12mph Add a comment 11.4mi, 45:32 Cycling - General Split Summary === 1) 5m - 20:24(4:05/m) 164/177bpm 192cal 46/107rpm 14.7/21.92mph 2) 5m - 19:02(3:48/m) 169/179bpm 185cal 46/107rpm 15.75/22.73mph 3) 1.36m - 6:06(4:29/m) 164/176bpm 56cal 46/107rpm 13.36/18.6mph 4) 0.15m - 2:27(15:51/m) 167/173bpm 12cal 73/105rpm 3.78/8.12mph Add a comment 0.3mi, 4:33 Cross-Training - General Split Summary === 1) 0.28m - 4:33(16:13/m) 120/145bpm 23cal 46/107rpm 3.7/8.97mph 2) 5m - 20:24(4:05/m) 164/177bpm 192cal 46/107rpm 14.7/21.92mph Add a comment 0.3mi, 13:24 Swimming - General Split Summary === 1) 0.26m - 13:24(50:43/m) 59cal 24/rpm 1.18/2.96mph Add a comment	14.5mi, 1:36:13 Cycling - General Split Summary === 1) 5m - 36:51(7:22/m) 102/137bpm 140cal 8.14/12.84mph 2) 5m - 31:57(6:23/m) 103/127bpm 117cal 9.39/14.07mph 3) 4.46m - 27:25(6:09/m) 116/136bpm 132cal 9.77/20.64mph Add a comment 7.1mi, 1:16:49 Running - General Split Summary === 1) 1m - 10:25(10:25/m) 130/146bpm 73cal 5.76/6.7mph 2) 1m - 9:16(9:16/m) 153/166bpm 81cal 6.48/7.22mph 3) 1m - 10:03(10:03/m) 153/165bpm 86cal 5.97/6.78mph 4) 1m - 9:34(9:34/m) 147/155bpm 75cal 6.27/7.08mph 5) 1m - 9:52(9:52/m) 140/158bpm 66cal 6.08/6.85mph 6) 1m - 10:38(10:38/m) 138/152bpm 70cal 5.64/6.55mph 7) 1m - 9:59(9:59/m) 139/154bpm 61cal 6.01/6.8mph 8) 0.09m - 7:03(1:15:43/m) 107/158bpm 17cal 0.79/6.68mph Add a comment
Tue 27th Aug Aug 27	Wed 28th Aug Aug 28	Thu 29th Aug Aug 29	Fri 30th Aug Aug 30	Sat 31st Aug Aug 31	Sun 1st Sep Sep 1	Mon 2nd Sep Sep 2
4.7mi, 42:57 Running - General Split Summary === 1) 1m - 9:13(9:13/m) 135/154bpm 69cal 6.51/7.12mph 2) 1m - 9:04(9:04/m) 135/159bpm 61cal 6.61/9.37mph 3) 1m - 9:05(9:05/m) 115/136bpm 38cal 6.61/8.83mph 4) 1m - 9:37(9:37/m) 146/164bpm 75cal 6.24/7.22mph 5) 0.65m - 5:58(9:09/m) 159/164bpm 54cal 6.56/6.97mph Add a comment	7.5mi, 1:12:18 Running - General Split Summary === 1) 1m - 10:22(10:22/m) 136/159bpm 79cal 5.79/6.68mph 2) 1m - 9:40(9:40/m) 155/170bpm 85cal 6.21/7.41mph 3) 1m - 9:29(9:29/m) 154/167bpm 81cal 6.33/7.33mph 4) 1m - 9:19(9:19/m) 138/157bpm 59cal 6.44/7.45mph 5) 1m - 9:17(9:17/m) 148/165bpm 71cal 6.46/8.43mph 6) 1m - 9:27(9:27/m) 139/155bpm 56cal 6.35/7.39mph 7) 1m - 9:35(9:35/m) 144/160bpm 67cal 6.26/7.16mph 8) 0.52m - 5:09(9:53/m) 153/164bpm 43cal 6.07/6.85mph Add a comment	6.5mi, 56:55 Running - General Split Summary === 1) 1m - 8:44(8:44/m) 141/160bpm 70cal 6.87/7.24mph 2) 1m - 9:00(9:00/m) 149/167bpm 74cal 6.67/7.31mph 3) 1m - 8:54(8:54/m) 166/171bpm 84cal 6.74/7.66mph 4) 1m - 8:59(8:59/m) 166/176bpm 83cal 6.68/8.2mph 5) 1m - 8:11(8:11/m) 166/174bpm 75cal 7.33/8.93mph 6) 1m - 9:01(9:01/m) 158/164bpm 76cal 6.65/8.06mph 7) 0.46m - 4:06(8:51/m) 164/169bpm 37cal 6.78/9mph Add a comment	-	0.8mi, 8:07 Running - General Split Summary === 1) 0.81m - 8:07(9:58/m) 149/158bpm 68cal 6.02/6.97mph Add a comment 3.1mi, 24:33 Running - General Split Summary === 1) 1m - 7:53(7:53/m) 137/178bpm 59cal 7.61/8.43mph 2) 1m - 8:00(8:00/m) 177/182bpm 82cal 7.51/8.54mph 3) 1m - 8:02(8:02/m) 180/182bpm 84cal 7.47/8.81mph 4) 0.09m - 39(6:50/m) 182/183bpm 6cal 8.78/8.6mph Add a comment 0.8mi, 7:53 Running - General Split Summary === 1) 0.84m - 7:53(9:25/m) 143/161bpm 63cal 6.37/7.33mph Add a comment	13.2mi, 1:53:38 Running - General Split Summary === 1) 1m - 9:42(9:42/m) 138/152bpm 75cal 6.19/6.74mph 2) 1m - 9:09(9:09/m) 157/165bpm 82cal 6.56/6.85mph 3) 1m - 8:27(8:27/m) 165/172bpm 79cal 7.1/7.56mph 4) 1m - 8:25(8:25/m) 169/173bpm 81cal 7.13/7.64mph 5) 1m - 8:40(8:40/m) 167/172bpm 82cal 6.92/7.14mph 6) 1m - 8:39(8:39/m) 166/169bpm 81cal 6.94/7.24mph 7) 1m - 8:43(8:43/m) 164/168bpm 80cal 6.88/7.56mph 8) 1m - 8:49(8:49/m) 165/170bpm 81cal 6.8/7.14mph 9) 1m - 8:23(8:23/m) 166/171bpm 77cal 7.16/7.68mph 10) 1m - 8:40(8:40/m) 167/171bpm 80cal 6.93/7.49mph 11) 1m - 8:26(8:26/m) 168/172bpm 78cal 7.12/8.04mph 12) 1m - 8:06(8:06/m) 169/178bpm 73cal 7.41/7.78mph 13) 1m - 8:07(8:07/m) 169/177bpm 76cal 7.39/7.89mph 14) 0.17m - 1:22(7:51/m) 174/179bpm 13cal 7.64/8.35mph Add a comment	0.9mi, 6:27 Cycling - General Split Summary === 1) 0.91m - 6:27(7:05/m) 110/127bpm 32cal 8.47/13.57mph Add a comment 0.9mi, 6:35 Cycling - General Split Summary === 1) 0.89m - 6:35(7:25/m) 105/122bpm 29cal 8.09/13.32mph Add a comment
Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4	Thu 5th Sep Sep 5	Fri 6th Sep Sep 6	Sat 7th Sep Sep 7	Sun 8th Sep Sep 8	Mon 9th Sep Sep 9
-	0.7mi, 32:03 Swimming - General Split Summary === 1) 0.28m - 12:10(42:51/m) 66cal 24/35rpm 1.4/4.53mph 2) 0.28m - 14:02(49:24/m) 66cal 22/36rpm 1.21/5.3mph 3) 0.13m - 5:51(46:05/m) 29cal 23/37rpm 1.3/2.41mph Add a comment 4.1mi, 29:02 Cycling - General Split Summary === 1) 4.05m - 29:02(7:10/m) 118/150bpm 157cal 8.37/16.49mph Add a comment 5.4mi, 34:24 Cycling - General Split Summary === 1) 5m - 31:25(6:17/m) 122/161bpm 185cal 9.55/17.55mph 2) 0.41m - 2:58(7:15/m) 135/142bpm 19cal 8.29/12.11mph Add a comment	0.8mi, 5:21 Cycling - General Split Summary === 1) 0.84m - 5:21(6:22/m) 117/138bpm 31cal 9.43/16.55mph Add a comment 3.1mi, 24:50 Running - General Split Summary === 1) 1m - 7:49(7:49/m) 141/155bpm 62cal 7.68/8.64mph 2) 1m - 8:08(8:08/m) 170/177bpm 79cal 7.38/7.83mph 3) 1m - 8:00(8:00/m) 173/177bpm 79cal 7.5/7.93mph 4) 0.11m - 53(7:40/m) 177/179bpm 9cal 7.83/8.25mph Add a comment 1mi, 6:34 Cycling - General Split Summary === 1) 0.97m - 6:34(6:45/m) 113/152bpm 34cal 8.89/15.26mph Add a comment	17.2mi, 2:42:07 Running - General Split Summary === 1) 1m - 9:36(9:36/m) 128/142bpm 65cal 6.25/7.03mph 2) 1m - 9:12(9:12/m) 145/164bpm 75cal 6.53/7.18mph 3) 1m - 9:18(9:18/m) 146/156bpm 75cal 6.45/6.93mph 4) 1m - 9:18(9:18/m) 150/159bpm 77cal 6.45/7.03mph 5) 1m - 8:59(8:59/m) 149/167bpm 70cal 6.68/7.28mph 6) 1m - 9:20(9:20/m) 161/172bpm 85cal 6.43/6.93mph 7) 1m - 9:20(9:20/m) 153/168bpm 74cal 6.43/7.06mph 8) 1m - 9:25(9:25/m) 150/159bpm 70cal 6.38/7.26mph 9) 1m - 9:52(9:52/m) 154/164bpm 80cal 6.08/7.37mph 10) 1m - 9:58(9:58/m) 149/164bpm 68cal 6.02/6.8mph 11) 1m - 9:44(9:44/m) 155/166bpm 78cal 6.17/7.22mph 12) 1m - 9:31(9:31/m) 158/165bpm 79cal 6.31/6.66mph 13) 1m - 9:33(9:33/m) 160/172bpm 79cal 6.28/6.7mph 14) 1m - 9:18(9:18/m) 156/169bpm 71cal 6.45/7.26mph 15) 1m - 9:11(9:11/m) 156/167bpm 68cal 6.53/7.33mph 16) 1m - 9:12(9:12/m) 160/178bpm 76cal 6.52/7.08mph 17) 1m - 9:46(9:46/m) 163/180bpm 83cal 6.15/6.82mph 18) 0.16m - 1:35(10:08/m) 152/164bpm 9cal 5.92/6.8mph Add a comment	3.1mi, 24:26 Running - General Split Summary === 1) 1m - 8:07(8:07/m) 139/152bpm 64cal 7.39/8.87mph 2) 1m - 8:01(8:01/m) 168/179bpm 78cal 7.48/8.52mph 3) 1m - 7:51(7:51/m) 177/180bpm 81cal 7.64/7.91mph 4) 0.07m - 27(6:02/m) 179/180bpm 4cal 9.95/8.91mph Add a comment	3.2mi, 24:12 Running - General Split Summary === 1) 1m - 7:28(7:28/m) 144/157bpm 61cal 8.04/10.35mph 2) 1m - 7:35(7:35/m) 156/178bpm 67cal 7.91/8.77mph 3) 1m - 7:46(7:46/m) 176/181bpm 79cal 7.73/8.39mph 4) 0.2m - 1:23(6:48/m) 178/180bpm 14cal 8.82/10.31mph Add a comment	0.3mi, 12:17 Swimming - General Split Summary === 1) 0.25m - 9:48(39:26/m) 57cal 25/rpm 1.52/3.3mph 2) 0.06m - 2:29(39:52/m) 14cal 19/rpm 1.51/2.3mph Add a comment
Tue 10th Sep Sep 10	Wed 11th Sep Sep 11	Thu 12th Sep Sep 12	Fri 13th Sep Sep 13	Sat 14th Sep Sep 14	Sun 15th Sep Sep 15	Mon 16th Sep Sep 16
4mi, 35:17 Running - General Split Summary === 1) 1m - 9:20(9:20/m) 141/164bpm 75cal 6.43/8.01mph 2) 1m - 8:30(8:30/m) 146/170bpm 64cal 7.06/11.02mph 3) 1m - 8:29(8:29/m) 141/162bpm 57cal 7.08/11.48mph 4) 1m - 8:56(8:56/m) 150/168bpm 73cal 6.72/8.22mph 5) 0m - 2(7:45/m) 159/160bpm 7.73/6.66mph Add a comment	4.6mi, 1:43:11 Cross-Training - Walking Split Summary === 1) 1m - 22:46(22:46/m) 114/174bpm 123cal 52/110rpm 2.64/5.99mph 2) 1m - 21:44(21:44/m) 108/139bpm 91cal 54/95rpm 2.76/5.34mph 3) 1m - 19:17(19:17/m) 101/117bpm 81cal 59/70rpm 3.11/4.32mph 4) 1m - 27:25(27:25/m) 104/146bpm 121cal 45/88rpm 2.19/4.13mph 5) 0.63m - 12:00(19:12/m) 86/99bpm 52cal 60/69rpm 3.13/3.84mph Add a comment	6.3mi, 55:46 Running - General Split Summary === 1) 1m - 9:23(9:23/m) 121/133bpm 60cal 6.39/6.99mph 2) 1m - 8:41(8:41/m) 147/163bpm 73cal 6.91/7.45mph 3) 1m - 8:14(8:14/m) 141/165bpm 59cal 7.28/9.08mph 4) 1m - 8:39(8:39/m) 166/173bpm 82cal 6.94/9.68mph 5) 1m - 8:47(8:47/m) 166/174bpm 83cal 6.83/7.93mph 6) 1m - 9:00(9:00/m) 167/170bpm 86cal 6.67/7.26mph 7) 0.31m - 3:03(9:49/m) 161/166bpm 26cal 6.11/6.95mph Add a comment 3.3mi, 24:00 Cycling - General Split Summary === 1) 3.3m - 24:00(7:16/m) 101/144bpm 95cal 8.25/18.18mph Add a comment 5.2mi, 33:21 Cycling - General Split Summary === 1) 5m - 31:57(6:23/m) 99/132bpm 118cal 9.39/17.91mph 2) 0.21m - 1:23(6:43/m) 131/138bpm 9cal 8.94/13mph Add a comment	-	16.3mi, 1:28:25 Cycling - General Split Summary === 1) 5m - 28:40(5:44/m) 111/133bpm 131cal 10.46/14.59mph 2) 5m - 26:07(5:13/m) 109/151bpm 95cal 11.49/17.13mph 3) 5m - 26:16(5:15/m) 108/135bpm 92cal 11.42/15.59mph 4) 1.25m - 7:22(5:54/m) 103/116bpm 20cal 10.18/16.34mph Add a comment 18.1mi, 3:02:31 Running - General Split Summary === 1) 1m - 10:14(10:14/m) 148/169bpm 83cal 5.87/6.51mph 2) 1m - 9:27(9:27/m) 161/169bpm 83cal 6.35/6.87mph 3) 1m - 9:35(9:35/m) 153/161bpm 82cal 6.26/6.68mph 4) 1m - 9:38(9:38/m) 156/163bpm 84cal 6.23/6.7mph 5) 1m - 9:43(9:43/m) 155/168bpm 82cal 6.18/6.95mph 6) 1m - 9:46(9:46/m) 156/165bpm 82cal 6.14/6.57mph 7) 1m - 10:04(10:04/m) 153/169bpm 77cal 5.96/6.76mph 8) 1m - 11:43(11:43/m) 142/161bpm 80cal 5.12/5.87mph 9) 1m - 10:36(10:36/m) 150/160bpm 83cal 5.66/6.41mph 10) 1m - 9:50(9:50/m) 150/159bpm 78cal 6.11/6.95mph 11) 1m - 10:25(10:25/m) 140/166bpm 67cal 5.76/6.7mph 12) 1m - 11:04(11:04/m) 154/168bpm 90cal 5.42/5.99mph 13) 1m - 10:00(10:00/m) 150/156bpm 76cal 6/6.89mph 14) 1m - 9:55(9:55/m) 150/160bpm 74cal 6.05/6.97mph 15) 1m - 9:40(9:40/m) 151/160bpm 71cal 6.21/6.51mph 16) 1m - 9:45(9:45/m) 148/159bpm 64cal 6.15/6.82mph 17) 1m - 10:13(10:13/m) 158/167bpm 86cal 5.88/7.35mph 18) 1m - 10:04(10:04/m) 157/169bpm 79cal 5.96/6.7mph 19) 0.08m - 51(10:48/m) 159/162bpm 7cal 5.56/5.95mph Add a comment	3.8mi, 29:28 Running - General Split Summary === 1) 1m - 7:56(7:56/m) 129/152bpm 56cal 7.57/9mph 2) 1m - 7:52(7:52/m) 158/173bpm 71cal 7.63/8.12mph 3) 1m - 7:37(7:37/m) 174/179bpm 76cal 7.88/8.37mph 4) 0.83m - 6:04(7:20/m) 176/181bpm 62cal 8.19/9.58mph Add a comment	-

2015	Distance	Date	Result	WAVA
Rome Marathon	26.2mi	22 Mar	4:02:41	65.42%
Princes parkrun, Liverpool	5km	7 Mar	24:23	67.14%
2014	Distance	Date	Result	WAVA
Conwy Half Marathon	13.1mi	23 Nov	1:59:54	60.74%
Runfest Wales Rhyl Marathon	26.2mi	29 Jun	4:29:00	58.28%
Princes Parkrun	5km	28 Jun	25:26	64.37%
Liverpool Spring 10K	10km	4 May	53:58	62.18%
Liverpool Half Marathon	13.1mi	23 Mar	2:03:00	59.21%
2011	Distance	Date	Result	WAVA
MBNA Chester Marathon	26.2mi	9 Oct	3:56:00	64.00%