ELYA49

M50

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Recent Training
17th Apr	Steady-State	8mi	1:01:19
16th Apr	Warm Down	1mi	8:41
16th Apr	Intervals	3.8mi	29:31
16th Apr	Warm Up	1.7mi	12:56
15th Apr	Steady-State	5mi	38:22

Planned Races
Boston 10K	28th Apr
The Skelly Trail	17th May
Edinburgh Half Marathon	26th May
Heckington 10	27th Jul
Newcastle 10K	18th Jan

12 Month Benchmarks	Run	Bike
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Best Times
Best WAVA

Dist	Races	2010	2011	2012	2013	2014	2015	2016	2017	2021	2022	2023	2024	PB	WB
1mi	6		5:08 75.90	5:15 74.75								5:41 74.95		5:08 5:08/mi	75.90
3km	3		10:23 74.96			10:27 75.57								10:23 5:34/mi	75.57
3mi	3	18:06 70.02	17:28 73.08											17:28 5:49/mi	73.08
5km	41	18:28 71.69	17:56 73.88	18:31 72.02	18:47 71.52	18:17 74.56	19:50 69.25	20:02 68.56	19:33 70.78	19:00 75.68	18:55 76.62	18:52 76.82	19:17 75.76	17:56 5:46/mi	76.82
4.4mi	4	28:15 66.47	27:46 68.03	28:10 67.53										27:46 6:19/mi	68.03
7137m	7	28:30 66.42	27:12 70.01			27:37 70.47			29:27 67.62			28:58 72.10		27:12 6:08/mi	72.10
7317m	1			27:09 72.43										27:09 5:58/mi	72.43
5mi	2				31:37 68.96							32:35 72.41		31:37 6:19/mi	72.41
9200m	2		40:45 60.93											40:45 7:08/mi	60.93
6mi	4	38:48 66.52	36:55 70.25		37:53 69.30				41:27 65.32					36:55 6:09/mi	70.25
6.1mi	1					41:53 64.71								41:53 6:52/mi	64.71
10km	18	38:16 70.24	37:43 71.67			38:35 71.57			42:55 65.36	41:27 69.91	39:20 74.90	38:30 76.60	39:14 75.73	37:43 6:04/mi	76.60
10155m	3		39:19 69.49	41:13 66.66					43:05 66.18					39:19 6:14/mi	69.49
10160m	1				39:51 69.92									39:51 6:19/mi	69.92
10186m	1	41:48 65.26												41:48 6:36/mi	65.26
7.1mi	1	47:10 65.42												47:10 6:38/mi	65.42
11685m	2		46:44 67.81	46:56 67.90										46:44 6:26/mi	67.90
7.3mi	1					50:57 63.75								50:57 6:59/mi	63.75
11875m	2		46:27 69.40						52:02 64.65					46:27 6:18/mi	69.40
8mi	1								58:15 62.89					58:15 7:17/mi	62.89
8.9mi	2	1:02:13 62.70			1:00:30 65.52									1:00:30 6:49/mi	65.52
10mi	9	1:02:41 70.84	1:01:31 72.18	1:03:22 70.44	1:06:41 67.35		1:06:50 68.19					1:06:36 73.11		1:01:31 6:09/mi	73.11
13.1mi	13	1:24:16 69.71	1:23:31 70.33	1:31:06 64.81		1:24:07 71.62			1:37:22 63.42		1:27:50 73.34	1:24:59 76.46		1:23:31 6:23/mi	76.46
15mi	3		1:42:54 65.94			1:46:02 65.14	1:55:00 60.52							1:42:54 6:52/mi	65.94
25km	1										1:57:58 64.90			1:57:58 7:36/mi	64.90
24mi	1		3:26:00 54.48											3:26:00 8:35/mi	54.48
26.2mi	1											3:11:57 70.36		3:11:57 7:20/mi	70.36

Date	Planned Races			Distance
18 Jan	Newcastle 10K Confirmed			10km
27 Jul	Heckington 10 Confirmed			10mi
26 May	Edinburgh Half Marathon Confirmed			13.1mi
17 May	The Skelly Trail Confirmed			10km
28 Apr	Boston 10K Confirmed			10km
2024		Result	WAVA	Distance
7 Apr	Humber League 2,000m		0.00	2000m
22 Mar	Donfaster 5K SB	19:17	75.76	5km
25 Feb	Cancer UK London Winter Run 10k SB	39:14	75.73	10km
9 Feb	EvenSplits York 5K	19:28	75.05	5km
2023		Result	WAVA	Distance
26 Dec	East Hull Harriers Boxing Day 10k	38:47	76.60	10km
22 Oct	Cleethorpes AC Open XC	37:32	71.10	9000m
15 Oct	Mizuno Amsterdam Half Marathon SB	1:24:59	76.46	13.1mi
10 Sep	Vale of York 10k	39:16	75.66	10km
5 Sep	Dennis Holt Mile SB	5:41	74.95	1mi
3 Sep	Middlesbrough Tees Pride 10k SB	38:30	76.52	10km
16 Aug	Clickem 5 SB	32:35	72.41	5mi
29 Jul	Heckington 10 Road Race SB	1:06:36	73.11	10mi
25 Jul	LWAC 5k Summer Series - Race 3 SB	18:52	76.82	5km
1 Jul	Market Rasen Racecourse parkrun	19:07	75.82	5km
28 May	Edinburgh Marathon PB	3:11:57	70.36	26.2mi
10 May	Wolds Dash - race 1 SB	28:58	72.10	7137m
28 Jan	Northern XC Championships - Men	51:11	64.33	6.9mi
7 Jan	Humberside County XC Championships.	50:58	66.72	11450m
1 Jan	Cleethorpes New Year's Day 10k	39:35	74.43	10km
2022		Result	WAVA	Distance
26 Dec	EHH Boxing Day 10k	40:15	73.20	10km
20 Nov	Lincolnshire League XC3	39:27	68.40	5.7mi
5 Nov	Lincolnshire League XC2	31:14	69.42	4.6mi
30 Oct	Lincolnshire League XC1	36:44	68.85	5.35mi
23 Oct	My Running Men's 10K Edinburgh SB	39:20	74.90	10km
15 Oct	Pontefract parkrun	19:35	74.01	5km
17 Sep	Cleethorpes parkrun SB	18:55	76.62	5km
11 Sep	Great North Run SB	1:27:50	73.34	13.1mi
3 Sep	Pocket parkrun	19:35	73.43	5km
13 Aug	Pontefract parkrun	19:38	73.24	5km
23 Jul	Cleethorpes parkrun	18:58	75.82	5km
16 Jul	Ultra North Trail 25K PB	1:57:58	64.90	25km
30 Apr	Doddington Hall parkrun	19:27	73.93	5km
18 Apr	Boston Marathon UK (Half)	1:32:36	68.97	13.1mi
2 Apr	Poolsbrook parkrun	19:46	72.75	5km
19 Feb	Brighouse parkrun	19:27	73.93	5km
6 Feb	skegness 10k	41:29	70.43	10km
2021		Result	WAVA	Distance
23 Oct	Roberts Park parkrun	19:07	75.22	5km
2 Oct	Cleethorpes parkrun	19:15	74.70	5km
25 Sep	Cleethorpes parkrun	19:02	75.55	5km
18 Sep	Cleethorpes parkrun SB	19:00	75.68	5km
11 Sep	Cleethorpes parkrun	19:30	73.74	5km
4 Sep	Cleethorpes parkrun	19:12	74.31	5km
28 Aug	Town Moor parkrun	19:38	72.67	5km
22 Aug	Escrick MT 10K SB	41:27	69.91	10km
7 Aug	Pontefract Parkrun #462	19:42	72.43	5km
24 Jul	Market Rasen Parkrun #65	19:42	72.43	5km
18 Jul	Ørsted Great Grimsby 10km Road Race	41:37	69.63	10km
2017		Result	WAVA	Distance
16 Sep	Croxby Crippler HM. SB	1:37:22	63.42	13.1mi
6 Sep	Wolds Dash 5. SB	29:27	67.62	7137m
26 Aug	Cleethorpes parkrun SB	19:33	70.78	5km
24 Aug	Bolingbroke Breaker 10k SB	42:55	65.36	10km
19 Aug	Cleethorpes parkrun	19:55	69.48	5km
12 Aug	Cleethorpes parkrun	19:42	70.24	5km
9 Aug	Wolds Dash 4. SB	43:05	66.18	10155m
5 Aug	Cleethorpes parkrun	19:50	69.77	5km
29 Jul	Cleethorpes parkrun	20:02	69.08	5km
26 Jul	Bolingbroke Breaker 8 Mile PB	58:15	62.89	8mi
12 Jul	Wolds Dash 3. SB	52:02	64.65	11875m
9 Jul	Spilsby Show SB	41:27	65.32	6mi
2016		Result	WAVA	Distance
30 Jan	Riverside parkrun SB	20:02	68.56	5km
2015		Result	WAVA	Distance
14 Nov	Humber Bridge parkrun	20:44	66.24	5km
7 Nov	Cleethorpes parkrun SB	19:50	69.25	5km
26 Jul	Heckington 10 SB	1:06:50	68.19	10mi
20 Jun	3 Lakes Classic SB	1:55:00	60.52	15mi
2014		Result	WAVA	Distance
9 Nov	Scunthorpe Open XC PB	41:53	64.71	6.1mi
4 Nov	Cleethorpes AC 5k Prom Race SB	18:17	74.56	5km
1 Nov	Cleethorpes parkrun	18:33	73.49	5km
12 Oct	Great Eastern Run SB	1:24:07	71.62	13.1mi
5 Oct	Burringham 10K SB	38:35	71.57	10km
21 Jun	Killamarsh Kestrels 3 Lakes Classic SB	1:46:02	65.14	15mi
11 Jun	Wolds Dash Race 2 PB	50:57	63.75	7.3mi
1 Jun	Woodhall Spa 10k	39:18	69.71	10km
28 May	Covenham 10K	39:29	69.39	10km
26 May	Clee AC Open Track 3K SB	10:27	75.57	3km
14 May	Louth AC Wolds Dash Race 1 SB	27:37	70.47	7137m
4 May	North Lincolnshire Half Marathon	1:25:26	69.99	13.1mi
4 Jan	Humberside XC Championships	39:59	83.06	12km
2013		Result	WAVA	Distance
17 Nov	Lincs Lge XC Match 3	42:09	63.03	9.7km
10 Nov	Scunthorpe & District XC November	40:13	66.75	6.09mi
3 Nov	Lincs Lge XC Match 2 PB	39:51	69.92	10160m
27 Oct	Lins Lge XC Match 1	36:35	77.91	6.45mi
27 Jul	Heckington 10 SB	1:06:41	67.35	10mi
24 Jul	Clickem Inn 5 Mile series - Race 2 PB	31:37	68.96	5mi
14 Jul	Spilsby Show 6M SB	37:53	69.30	6mi
5 Jun	Croxby 2 Laps PB	1:00:30	65.52	8.88mi
1 Jun	Scunthorpe parkrun #15 SB	18:47	71.52	5km
6 Jan	Humberside XC Championships	31:43	69.58	5.06mi
2012		Result	WAVA	Distance
18 Nov	Lincs Lge XC Match 3 - Louth.	31:02	73.38	8.4km
4 Nov	Lincs Lge XC Match 2 - Skegness.	34:48	73.34	9390m
5 Sep	Louth AC Wolds Dash Race 5 PB	27:09	72.43	7317m
1 Sep	30th Lincolnshire Wolds 10 Mile	1:12:05	61.93	10mi
18 Aug	Humber Lge Match 3 Mile. SB	5:15	74.75	1mi
8 Aug	Louth AC Wolds Dash Race 4 SB	41:13	66.66	10155m
24 Jun	Humber Bridge Half Marathon SB	1:31:06	64.81	13.1mi
13 Jun	Louth AC Wolds Dash Race 2 SB	46:56	67.90	11685m
7 May	GYHAC Open Track 5K SB	18:31	72.02	5km
2 May	Croxby 1 Lap (30Yr Anniversary). SB	28:10	67.53	4.4mi
6 Mar	Cleethorpes AC 5K Prom Race	18:34	71.82	5km
4 Mar	Barton & District AC Open XC	40:53	67.09	6.3mi
29 Jan	Ferriby 10 SB	1:03:22	70.44	10mi
8 Jan	Humberside County XC Champs.	49:01	66.86	12km
2011		Result	WAVA	Distance
20 Nov	Lincs XC League 3, Cranwell PB	40:45	60.93	9200m
13 Nov	Scunthorpe AC Open XC	40:40	65.12	9800m
9 Oct	Burringham 10k	38:29	70.24	10km
24 Sep	Grimsby Harriers Open Track 3K PB	10:23	74.96	3km
17 Sep	Humberside County Track 5K.	18:03	73.88	5km
11 Sep	Mablethorpe East Coast Classic PB	37:43	71.67	10km
7 Sep	Wolds Dash Race 5 PB	27:12	70.01	7137m
3 Sep	Wolds Vets Tough 10	1:04:21	69.00	10mi
21 Aug	Escrick 10k	38:01	70.70	10km
16 Aug	York Millennium Bridge 5k PB	17:56	73.82	5km
10 Aug	Wolds Dash Race 4 PB	39:19	69.49	10155m
3 Aug	Croxby 1 Lap. PB	27:46	68.03	4.4mi
30 Jul	Heckington 10 PB	1:01:31	72.18	10mi
23 Jul	Run For Laura 3M PB	17:28	73.08	3mi
16 Jul	Humber T&F Lge Match 3 Mile.	5:12	74.93	1mi
13 Jul	Wolds Dash Race 3 PB	46:27	69.40	11875m
10 Jul	Spilsby Show 6M PB	36:55	70.25	6mi
29 Jun	Wolds Vets Road Mile PB	5:08	75.90	1mi
26 Jun	Louth Run For Life	17:58	73.69	5km
25 Jun	Humber T&F Lge Match 2 Mile.	5:12	74.93	1mi
18 Jun	Killamarsh Kestrels 3 Lakes Classic PB	1:42:54	65.94	15mi
15 Jun	Wolds Dash Race 2 PB	46:44	67.81	11685m
11 Jun	Nettleton Lodge 3.3M	21:50	64.52	3.3mi
8 Jun	Wolds Vets Road Mile	5:09	75.66	1mi
29 May	Woodland Half Marathon	1:30:14	65.10	13.1mi
18 May	Wolds Dash Race 1	26:59	70.57	7137m
23 Apr	Wolds Vets Easter Dash.	17:37	72.46	3mi
27 Mar	Scunthorpe Winter Warm Up Track 3K	10:41	72.33	3km
20 Mar	Newton's Fraction Half Marathon PB	1:23:31	70.33	13.1mi
5 Mar	Rudolphs Romp PB	3:26:00	54.48	24mi
1 Mar	Cleethorpes AC 5K Prom Race	18:19	72.28	5km
27 Feb	Barton & District Open XC		0.00	9700km
20 Feb	Sleaford Half Marathon	1:23:53	70.02	13.1mi
13 Feb	Cleethorpes Beach Terrain XC	37:22	60.90	8500m
2010		Result	WAVA	Distance
21 Nov	Lincs League XC - Match 3.	40:25	64.40	9690m
14 Nov	Scunthorpe & District AC Open XC	41:01	64.19	9800m
7 Nov	Lincs League XC - Match 2.	36:29	69.08	9390m
2 Nov	Cleethorpes AC 5K Prom Race SB	18:28	71.69	5km
31 Oct	Lincs League XC - Match 1.	40:57	60.27	9200m
24 Oct	Wistow 10 SB	1:02:41	70.84	10mi
17 Oct	Bridlington Half Marathon SB	1:24:16	69.71	13.1mi
10 Oct	Burringham 10K SB	38:16	70.24	10km
5 Oct	Cleethorpes AC 5K Prom Race	18:36	71.18	5km
3 Oct	Louth AC Open XC	36:58	66.55	9170m
1 Sep	Wolds Dash Race 5. PB	27:16	69.42	7.14km
14 Aug	Wold Vets Summer Dash. SB	18:06	70.02	3mi
11 Aug	Wolds Dash Race 4. PB	47:10	65.42	7.11mi
8 Aug	Newark Half Marathon	1:27:22	66.95	13.1mi
4 Aug	Croxby 1-lap SB	28:15	66.47	4.4mi
24 Jul	Heckington 10	1:06:24	66.58	10mi
14 Jul	Wolds Dash Race 3 PB	41:48	65.26	10186m
11 Jul	Spilsby Show 6 SB	38:48	66.52	6mi
2 Jun	Croxby 2-lap SB	1:02:13	62.70	8.88mi
12 May	Wolds Dash 1 SB	28:30	66.42	7137m
5 May	Croxby 1-lap	28:48	65.20	4.4mi
28 Feb	Sleaford Half Marathon	1:29:25	65.42	13.1mi
2 Feb	Cleethorpes AC Promenade Race	19:27	67.58	5km

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	199	209	222	79	0	0	0	0	0	0	0	0	709
2023	240	215	247	209	185	188	221	236	145	157	151	188	2383
2023	0	0	0	0	0	0	0	0	0	20	0	0	20
2022	0	4	2	29	1	2	0	0	0	2	0	0	40
2022	186	110	155	132	154	142	156	151	133	188	187	145	1839
2021	0	0	5	5	0	0	0	20	7	8	1	0	47
2021	205	157	79	95	159	139	130	96	218	95	27	33	1432
2021	0	0	0	0	42	230	91	191	0	31	0	0	585
2020	0	0	0	0	0	0	2	0	0	0	0	0	2
2020	155	137	139	64	29	31	199	178	25	3	28	132	1121
2020	0	0	22	266	315	188	16	0	181	0	0	0	988
2019	79	121	142	39	3	14	94	131	119	97	0	25	865
2019	0	0	24	238	153	476	346	277	183	0	0	0	1696
2018	19	113	108	185	154	141	37	85	138	84	95	122	1281
2018	124	0	0	0	0	36	496	177	129	124	0	0	1085
2017	138	61	158	64	68	66	155	175	127	107	120	6	1245
2017	0	60	0	12	48	149	201	0	0	84	0	0	554
2016	84	195	210	39	10	113	142	84	39	274	229	174	1592
2016	0	0	0	0	0	20	59	31	168	0	0	0	278
2015	79	0	0	74	145	154	185	162	15	125	154	133	1225
2015	32	0	0	0	0	0	70	62	211	0	0	0	375
2014	210	5	203	199	199	162	20	0	164	136	70	0	1367
2014	19	69	47	0	0	0	0	0	126	49	0	0	311
2013	216	128	78	178	119	170	153	56	162	166	191	135	1751
2013	0	0	0	0	0	0	0	38	39	0	0	22	99
2012	175	131	189	164	28	117	187	195	142	191	179	173	1871
2012	0	0	0	18	190	33	22	18	0	0	0	0	281
2011	110	139	153	149	86	198	183	160	144	17	92	103	1535
2011	51	40	0	0	6	0	20	19	6	0	0	0	142
2010	0	0	0	0	0	0	58	167	182	149	107	2	666
2010	0	0	0	0	0	0	0	28	30	23	0	0	81

Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	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
3.2mi, 19:17 Run - Race 1.4mi, 10:38 Run - Warm Up	6.2mi, 46:21 Run - Steady-State	20mi, 2:27:57 Run - Long Run	4mi, 33:16 Run - Easy 3.2mi, 28:30 Run - Recovery Run	1mi, 8:29 Run - Warm Down 5.6mi, 43:26 Run - Intervals 1.7mi, 12:52 Run - Warm Up	9mi, 1:09:29 Run - Steady-State	-
Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	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
1mi, 8:07 Run - Warm Down 7mi, 50:07 Run - Intervals	5.7mi, 41:43 Run - Steady-State	14mi, 1:44:57 Run - Long Run	5mi, 38:29 Run - Steady-State	1.8mi, 14:37 Run - Warm Down 3.6mi, 26:51 Run - Intervals 2.3mi, 17:47 Run - Warm Up	5.9mi, 45:01 Run - Steady-State	-
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	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
1.1mi, 9:33 Run - Warm Down 5.1mi, 36:01 Run - Intervals 1.6mi, 13:01 Run - Warm Up	0.6mi, 5:11 Run - Warm Down 5.7mi, 42:30 Run - Steady-State	10mi, 1:12:45 Run - Medium Long Run 0.8mi, 6:10 Run - Warm Up	5.5mi, 41:19 Run - Steady-State	-	5mi, 35:45 Run - Marathon Pace 1mi, 8:08 Run - Warm Up	-
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	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
-	2.1mi, 20:01 Run - Recovery Run	-	5mi, 38:22 Run - Steady-State 2mi, 16:26 Run - Easy	1mi, 8:41 Run - Warm Down 3.8mi, 29:31 Run - Intervals 1.7mi, 12:56 Run - Warm Up	8mi, 1:01:19 Run - Steady-State	-

ELYA49

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