Binks

Last on at 8am, 11th Jul 2024

M40

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About Me
Elite super fast super awesome super famous ultra runner. These are the words that have never been used to describe me. I have written a book about ultra running. Here. runningandstuff.com Show More...

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Recent Blogs
Daddy - why didn't you show courage?	Aug 2021
Favour - can you fill in my silly quiz?	Apr 2020
Hoping to put on some events this year that are a "bit different"	Jan 2020
What is real anyway?	Aug 2019
How hard should you try to beat a child at parkrun?	Jul 2019

My parkrun
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Recent Training
18th Sep	General	5.1mi	48:24
17th Sep	General	3mi	26:54
14th Sep	General	5.3mi	51:14
13th Sep	General	4.3mi	39:26
13th Sep	General	3mi	27:04

12 Month Benchmarks	Run
Mile	7:15
5k	22:48
5mi	40:52
10k	52:16
10mi	1:30:35
Half	2:02:02
20mi	3:11:01
Mara	5:16:06
50k	6:33:43
40mi	8:56:53
75k	10:53:53
50mi	11:56:25

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Best Times
Best WAVA

Dist	Races	2000	2003	2004	2005	2006	2007	2008	2009	2010	2011	2012	2017	PB	WB
1km	2						3:19 66.44	3:09 69.96						3:09 5:04/mi	69.96
1mi	1							5:29 69.00						5:29 5:29/mi	69.00
3km	3						11:43 64.03	10:59 68.30				11:00 68.48		10:59 5:54/mi	68.48
5km	11					19:49 64.84	19:31 65.84			20:14 63.52	20:42 62.15	19:08 67.37		19:08 6:10/mi	67.37
3.5mi	2				29:00 50.20			24:00 60.66						24:00 6:51/mi	60.66
8km	3							38:41 54.16			33:22 62.79			33:22 6:43/mi	62.79
5mi	1					31:58 65.90								31:58 6:24/mi	65.90
6mi	1										42:16 60.24			42:16 7:03/mi	60.24
10km	6				42:01 62.83	39:27 66.92		39:39 66.58			53:40 49.19	39:52 66.32		39:27 6:21/mi	66.92
9.8mi	1					1:15:00 56.79								1:15:00 7:42/mi	56.79
10mi	4					1:11:44 60.99	1:09:58 62.53					1:07:45 64.61		1:07:45 6:47/mi	64.61
13.1mi	13			1:54:00 50.86		1:34:00 61.68	1:29:54 64.49	1:28:59 65.15	1:31:00 63.71				1:25:43 68.53	1:25:43 6:33/mi	68.53
13.3mi	1					1:50:00 53.56								1:50:00 8:16/mi	53.56
16mi	1						1:59:20 60.12							1:59:20 7:28/mi	60.12
16.3mi	1					2:07:57 57.28								2:07:57 7:50/mi	57.28
18.5mi	1					2:44:00 51.11								2:44:00 8:52/mi	51.11
30km	1						2:48:28 50.16							2:48:28 9:02/mi	50.16
20mi	3					2:48:00 54.26	2:29:00 61.18							2:29:00 7:27/mi	61.18
24.2mi	1							4:51:00 38.40						4:51:00 12:01/mi	38.40
26.2mi	54	4:35:00 44.20	3:55:00 51.73	3:57:00 51.29	3:34:28 56.68	3:12:42 63.08	3:16:16 61.94	3:07:55 64.69	3:14:00 62.66	3:17:50 61.44	3:33:00 57.07	3:13:54 62.70	3:06:55 65.89	3:06:55 7:08/mi	65.89
26.5mi	1							5:25:00 37.93						5:25:00 12:16/mi	37.93
27mi	1								4:18:00 48.89					4:18:00 9:33/mi	48.89
27.3mi	3								5:44:00 37.22					5:44:00 12:35/mi	37.22
30mi	4							5:06:00 46.85	5:10:00 46.25		6:20:00 37.73			5:06:00 10:12/mi	46.85
50km	4						5:37:00 44.36			6:29:00 38.43				5:37:00 10:51/mi	44.36
32mi	1						4:55:01 52.65							4:55:01 9:13/mi	52.65
33mi	2									5:33:00 48.53				5:33:00 10:05/mi	48.53
40mi	5							5:45:00 59.54	5:28:00 62.62					5:28:00 8:12/mi	62.62
45mi	5						7:15:00 54.41			7:05:00 55.69	6:47:43 58.06	6:54:00 57.17		6:47:43 9:04/mi	58.06
45.9mi	2										7:14:00 55.84			7:14:00 9:27/mi	55.84
78km	2									10:12:00 42.22				10:12:00 12:38/mi	42.22
78.5km	1							8:43:00 49.78						8:43:00 10:43/mi	49.78
80km	1									9:20:00 47.53				9:20:00 11:16/mi	47.53
50mi	4							8:13:00 54.36			7:55:57 56.31			7:55:57 9:31/mi	56.31
54mi	1							8:59:00 55.10						8:59:00 9:59/mi	55.10
55mi	1									8:52:00 57.19				8:52:00 9:40/mi	57.19
78.6mi	1									21:07:00 38.51				21:07:00 16:07/mi	38.51
100mi	1											22:43:00 48.73		22:43:00 13:38/mi	48.73
166km	1									21:00:00 54.93				21:00:00 12:13/mi	54.93
135mi	1									39:24:00 37.23				39:24:00 17:31/mi	37.23
145mi	2							30:36:00 47.93	37:14:00 39.39					30:36:00 12:40/mi	47.93
151mi	1								39:00:00 37.61					39:00:00 15:30/mi	37.61
153mi	3								35:01:37 41.87	33:24:52 43.89		34:09:00 42.96		33:24:52 13:06/mi	43.89

2020		Result	WAVA	Distance
30 May	Get to the Pub by 4 Ultra		0.00	50km
25 Apr	Bingo - The World's most Unfair Race	0 / 0	0.00	12hr
2019		Result	WAVA	Distance
6 Apr	Rose of the Shires Ultra 54		0.00	54mi
12 Jan	Country to Capital		0.00	45mi
2018		Result	WAVA	Distance
2 Dec	Bedford Harriers Half Marathon		0.00	13.1mi
13 Oct	Centurion Autumn 100		0.00	100mi
17 Jun	Enigma Word Up		0.00	26.2mi
7 May	Milton Keynes Marathon		0.00	26.2mi
24 Feb	Big Fetch Mile - Bedford		0.00	1mi
2017		Result	WAVA	Distance
15 Oct	Leicester Marathon PB	3:06:55	65.89	26.2mi
1 May	Milton Keynes Half Marathon PB	1:25:43	68.53	13.1mi
2016		Result	WAVA	Distance
3 Sep	Bingo - The world's most unfair race		0.00	27mi
2015		Result	WAVA	Distance
21 Mar	Bingo - The world's most unfair race		0.00	48.4mi
21 Mar	Bingo - The world's most unfair race		0.00	26mi
17 Jan	Country to Capital		0.00	45mi
2012		Result	WAVA	Distance
28 Sep	Spartathlon SB	34:09:00	42.96	153mi
1 Jul	Humpty Dumpty 10K (RCGP 5) SB	39:52	66.32	10km
30 Jun	Fritton Lake parkrun	20:01	64.40	5km
28 Jun	Serpentine Club Championship 5k	19:23	66.50	5km
19 Jun	Serpentine Club Championship 3km SB	11:00	68.48	3km
9 Jun	gorleston parkrun PB	19:08	67.37	5km
3 Jun	Newry City Marathon SB	3:13:54	62.70	26.2mi
15 Apr	Thames Towpath 10 PB	1:07:45	64.61	10mi
30 Mar	Barkley 100		0.00	100mi
3 Mar	Thames Path 100 PB	22:43:00	48.73	100mi
5 Feb	Pilgrim Challenge Day 2		0.00	33mi
4 Feb	Pilgrim Challenge Day 1		0.00	33mi
21 Jan	CTS Coastal Ultra		0.00	32mi
14 Jan	Country to Capital SB	6:54:00	57.17	45mi
8 Jan	100 Marathon Club AGM Handicap Marathon		0.00	26.2mi
2011		Result	WAVA	Distance
26 Nov	Gunnersbury parkrun SB	20:42	62.15	5km
19 Nov	Wormwood Scrubs Parkrun	21:48	59.01	5km
23 Oct	Trionium Greensand Marathon		0.00	26.2mi
9 Oct	Leicester Marathon	4:09:00	48.82	26.2mi
8 Oct	Braunstone Parkrun Leicester	21:58	58.56	5km
30 Sep	Spartathlon		0.00	153mi
17 Sep	Wormwood Scrubs Parkrun	23:42	54.28	5km
19 Jun	Los Angeles to New York Race		0.00	3220mi
15 May	Richmond Park Marathon		0.00	26.2mi
1 May	The Pony Express New Forest Multistage Ultra Day 2		0.00	30mi
30 Apr	The Pony Express New Forest Multistage Ultra Day 1		0.00	30mi
23 Apr	Anniversary Waltz		0.00	11.5mi
27 Feb	Harrow Hill Race PB	42:16	60.24	6mi
26 Feb	North of the Thames XC Championships (Men): Kingsbury PB	33:22	62.79	8km
19 Feb	English National XC Championships (Men): Alton Towers SB	53:40	49.19	10km
10 Feb	Enigma Quadzilla day 1 of 4 SB	3:33:00	57.07	26.2mi
5 Feb	Thames Trot PB	7:55:57	56.31	50mi
29 Jan	Yorkshire Ultra - Frostbite 50m	11:26:00	39.07	50mi
23 Jan	Ultra Race 45 - Day 2	8:30:00	47.52	45.9mi
22 Jan	Ultra Race 45 - Day 1 PB	7:14:00	55.84	45.9mi
15 Jan	Country to Capital PB	6:47:43	58.06	45mi
9 Jan	Winter Tanners SB	6:20:00	37.73	30mi
8 Jan	Middlesex XC Championship (men): Trent Park		0.00	12km
3 Jan	Winter Enigma marathon (FULL)	3:39:06	55.48	26.2mi
2010		Result	WAVA	Distance
24 Dec	Serpentine Last Friday of the Month 5k SB	20:14	63.52	5km
11 Dec	Portsmouth Coastal Waterside Marathon SB	3:17:50	61.44	26.2mi
28 Nov	Gatliff 50k SB	6:29:00	38.43	50km
20 Nov	London XC Championships (Men)		0.00	6mi
14 Nov	Druids Challenge Ridgeway Multistage Ultra Day 3		0.00	27.33mi
13 Nov	Druids Challenge Ridgeway Multistage Ultra Day 2		0.00	27.33mi
12 Nov	Druids Challenge Ridgeway Multistage Ultra Day 1		0.00	27.33mi
7 Nov	Rutland Water Marathon		0.00	26.2mi
17 Oct	Greensand Marathon		0.00	26.2mi
9 Oct	Metropolitan League (Men): Woodford Green		0.00	8km
24 Sep	Spartathlon - 2500 year anniversary PB	33:24:52	43.89	153mi
27 Aug	Ultra-Trail Du Mont-Blanc PB	21:00:00	54.93	166km
31 Jul	Davos K78 PB	10:12:00	42.22	78km
12 Jul	Badwater PB	39:24:00	37.23	135mi
18 Apr	Brighton Marathon	4:44:00	42.80	26.2mi
11 Apr	XXXIV Marathon de Paris	3:32:00	57.34	26.2mi
27 Mar	ONER PB	21:07:00	38.51	78.6mi
20 Mar	Eco-Trail de Paris 80km PB	9:20:00	47.53	80km
6 Mar	Glasgow - Edinburgh Ultramarathon PB	8:52:00	57.19	55mi
7 Feb	Pilgrim Challenge Day 2	6:20:00	42.52	33mi
6 Feb	Pilgrim Challenge Day 1 PB	5:33:00	48.53	33mi
23 Jan	Ultra Race 45 - Day 1	7:30:00	52.60	45mi
16 Jan	Country to Capital SB	7:05:00	55.69	45mi
2009		Result	WAVA	Distance
8 Nov	Druids Challenge Ridgeway Multistage Ultra Day 3	5:05:00	41.98	27.33mi
7 Nov	Druids Challenge Ridgeway Multistage Ultra Day 2	6:20:00	33.69	27.33mi
6 Nov	Druids Challenge Ridgeway Multistage Ultra Day 1 PB	5:44:00	37.22	27.33mi
25 Oct	Greensand Marathon	4:35:00	44.20	26.2mi
24 Oct	Beachy Head Marathon	5:00:00	40.52	26.2mi
25 Sep	Spartathlon SB	35:01:37	41.87	153mi
9 Aug	Salisbury 5-4-3-2-1 Trail Marathon	4:01:00	50.44	26.2mi
25 Jul	Davos K78	9:16:00	46.48	78km
5 Jul	Tanners Marathon 30 Miles SB	5:10:00	46.25	30mi
20 Jun	THE PICNIC	5:18:00	38.23	26.2mi
23 May	Grand Union Canal Race SB	37:14:00	39.39	145mi
10 May	Ranelagh Richmond Half Marathon SB	1:31:00	63.71	13.1mi
3 May	Three Forts Marathon PB	4:18:00	48.89	27mi
26 Apr	London Marathon	3:18:00	61.39	26.2mi
29 Mar	Marathon des Sables PB	39:00:00	37.61	151mi
1 Feb	Tring2Town	5:54:00	58.02	40mi
31 Jan	Town2Tring PB	5:28:00	62.62	40mi
24 Jan	Portland Marathon - Endurance Life	4:50:00	41.92	26.2mi
4 Jan	100 marathon club AGM marathon SB	3:14:00	62.66	26.2mi
1 Jan	Zurich New Years Day Marathon	3:38:00	55.76	26.2mi
2008		Result	WAVA	Distance
14 Dec	Hastings 100th Anniversary Marathon	3:48:00	53.31	26.2mi
13 Dec	Rowbotham Round Rotherham 50	9:54:00	45.12	50mi
30 Nov	Gatliff 50k	6:46:00	36.82	50km
29 Nov	Metropolitan League (Men): Ruislip SB	38:41	54.16	8km
8 Nov	Metropolitan League (Men): Wormwood Scrubs		0.00	8km
27 Oct	Dublin Marathon	3:50:00	52.85	26.2mi
26 Oct	Crawley Track Marathon	3:36:00	56.28	26.2mi
25 Oct	Snowdonia Marathon	3:45:00	54.03	26.2mi
19 Oct	Leicester Marathon	3:14:00	62.66	26.2mi
5 Oct	The Great Clarendon Marathon	3:54:00	51.95	26.2mi
4 Oct	4 2go trail marathon	3:14:00	62.66	26.2mi
28 Sep	Atlantic Challenge Day 3	6:06:00	33.21	26.2mi
27 Sep	Atlantic Challenge Day 2	4:32:00	44.69	26.2mi
26 Sep	Atlantic Coast Challenge Day 1	4:42:00	43.11	26.2mi
16 Aug	Run The Moose	50:08:00	29.26	302km
10 Aug	Salisbury 5-4-3-2-1 Trail Marathon	3:44:00	54.27	26.2mi
26 Jul	Swiss Alpine Marathon K78 PB	8:43:00	49.78	78.5km
24 Jul	100 Marathon Club Centenary	4:01:00	50.44	26.2mi
22 Jul	Serpentine club championship 1 mile PB	5:29	69.00	1mi
20 Jul	Fairlands Valley Challenge Marathon	4:10:00	48.62	26.2mi
19 Jul	Serpentine Club Championship 1k PB	3:09	69.96	1km
15 Jul	Serpentine Club Championship 3k PB	10:59	68.30	3km
10 Jul	JP Morgan Corporate Challenge PB	24:00	60.66	3.5mi
6 Jul	Tanners Marathon	5:36:00	42.67	30mi
24 May	Grand Union Canal Race PB	30:36:00	47.93	145mi
18 May	Sudbury Court 10k SB	39:39	66.58	10km
11 May	Ranelagh Richmond Half Marathon SB	1:28:59	65.15	13.1mi
4 May	Three Forts Marathon	4:02:00	50.23	26.2mi
27 Apr	Shakespeare Marathon SB	3:07:55	64.69	26.2mi
26 Apr	Three Peaks Race PB	4:51:00	38.40	24.2mi
19 Apr	The Bath Beat PB	5:25:00	37.93	26.5mi
12 Apr	Coastal Trail Series Race 5 - Exmoor	5:10:00	39.21	26.2mi
6 Apr	Bungay Black Dog Marathon	3:15:17	62.25	26.2mi
30 Mar	Jurassic Coast Challenge - Day 3	6:24:00	31.66	26.2mi
29 Mar	Jurassic Coast Challenge - Day 2	5:14:00	38.71	26.2mi
28 Mar	Jurassic Coast Challenge - Day 1	4:52:00	41.63	26.2mi
4 Mar	Lanzarote Half Marathon	1:35:00	61.03	13.1mi
23 Feb	Coastal Trail Series - Stage 3 - South Devon	4:28:00	45.36	26.2mi
16 Feb	Thames Meander PB	8:59:00	55.10	54mi
10 Feb	Punchbowl Marathon PB	5:06:00	46.85	30mi
3 Feb	Tring2Town Ultra 40	6:15:00	54.77	40mi
2 Feb	Ultra 45 Northamton to Tring SB	5:45:00	59.54	40mi
26 Jan	Portland Coastal Trail Marathon	4:04:00	49.82	26.2mi
19 Jan	Thames Path Ultra SB	8:13:00	54.36	50mi
2007		Result	WAVA	Distance
25 Nov	Gatliff 50k PB	5:37:00	44.36	50km
24 Nov	Metropolitan League (Men): Wormwood Scrubs	36:22	57.61	8km
10 Nov	Ballbuster Duathlon	3:41:20	92.80	40mi
29 Oct	Dublin Marathon SB	3:16:16	61.94	26.2mi
14 Oct	Leicester Marathon	3:24:20	59.49	26.2mi
30 Sep	Clarendon Way Marathon	3:55:23	51.64	26.2mi
11 Aug	1908 London Marathon Revival	4:20:00	46.75	26.2mi
28 Jul	Dunwich Dynamo 200k Cycle	9:00:00	162.96	200km
7 Jul	Ambition Night & Day Marathon - Chelmsford (Day)	5:40:00	35.75	26.2mi
6 Jul	Ambition Night & Day Marathon - Chelmsford (Night)	4:43:00	42.95	26.2mi
3 Jul	Serpentine Club Championship 3km SB	11:43	64.03	3km
30 Jun	Serpentine Club Championship 1km SB	3:19	66.44	1km
23 Jun	The Picnic	5:03:00	40.12	26.2mi
10 Jun	North Downs Run PB	2:48:28	50.16	30km
2 Jun	Dartmoor Discovery 32.2 PB	4:55:01	52.65	32mi
13 May	Prague Marathon	3:30:38	57.71	26.2mi
15 Apr	Thames Towpath 10 SB	1:09:58	62.53	10mi
1 Apr	Asics Kingston Breakfast Run (16 miles) PB	1:59:20	60.12	16mi
25 Mar	Reading Half Marathon SB	1:29:54	64.49	13.1mi
25 Feb	Bramley 20 PB	2:29:00	61.18	20mi
23 Feb	Serpentine Last Friday of the Month 5k SB	19:31	65.84	5km
18 Feb	Sussex Beacon Half Marathon	1:31:09	63.60	13.1mi
27 Jan	Tring 2 Town SB	7:15:00	54.41	45mi
21 Jan	Fred Hughes 10	1:18:30	55.73	10mi
2006		Result	WAVA	Distance
29 Dec	Serpentine Last Friday of the Month 5K SB	19:49	64.84	5km
10 Dec	Perivale 5 PB	31:58	65.90	5mi
26 Nov	Gatliff Marathon	8:27:00	29.49	50km
5 Nov	Athens Classic Marathon	3:34:15	56.74	26.2mi
15 Oct	Ferrari Marathon SB	3:12:42	63.08	26.2mi
8 Oct	Nike Run London 10K PB	39:27	66.92	10km
1 Oct	Wimbledon 10 SB	1:11:44	60.99	10mi
16 Sep	Round Norfolk Relay - Stage 1 PB	2:07:57	57.28	16.32mi
2 Sep	South Coast Classic Triathlon	/ / 2:50:00	0.00	0miles/0miles/10km
6 Aug	London Triathlon	/ / 3:01:00	0.00	1500metres/40.4km/9.8km
23 Jul	Fairlands Valley Challenge 18.5 PB	2:44:00	51.11	18.5mi
9 Jul	Wycombe Half Marathon	1:34:30	61.35	13.1mi
4 Jun	Beckenham 10K	43:08	61.21	10km
21 May	Green Belt Relay Stage 15 PB	1:50:00	53.56	13.3mi
20 May	Green Belt Relay Stage 10 PB	1:15:00	56.79	9.75mi
14 May	Ranelagh Richmond Half Marathon SB	1:34:00	61.68	13.1mi
7 May	Bracknell Half Marathon	1:42:48	56.40	13.1mi
9 Apr	Paris Marathon	3:39:00	55.51	26.2mi
26 Mar	Nike Run London March	20:41	62.13	5km
19 Mar	Fleet Half Marathon	1:38:38	58.78	13.1mi
12 Mar	Finchley 20 SB	2:48:00	54.26	20mi
5 Mar	Berkhamsted Half Marathon	1:46:37	54.38	13.1mi
19 Feb	Bramley 20	2:57:00	51.50	20mi
5 Feb	Watford Half Marathon	1:47:59	53.69	13.1mi
2005		Result	WAVA	Distance
3 Dec	Milan Marathon SB	3:34:28	56.68	26.2mi
16 Oct	Nike Run London SB	42:01	62.83	10km
25 Sep	Berlin Marathon	3:47:48	53.36	26.2mi
6 Jul	JP Morgan Corporate Challenge SB	29:00	50.20	3.5mi
2004		Result	WAVA	Distance
18 Apr	London Marathon SB	3:57:00	51.29	26.2mi
7 Mar	Flora London Half Marathon SB	1:54:00	50.86	13.1mi
2003		Result	WAVA	Distance
13 Apr	London Marathon SB	3:55:00	51.73	26.2mi
2000		Result	WAVA	Distance
16 Apr	London Marathon SB	4:35:00	44.20	26.2mi

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	147	158	102	137	203	214	238	63	54	0	0	0	1316
2023	7	0	0	0	0	0	0	0	0	0	0	0	7
2023	0.6	0	0	0	0	0	0	0	0	0	0	0	0.6
2023	183	135	239	238	239	206	195	199	151	171	70	77	2103
2022	0	0	0	0	0	0	0	0	0	0	20	0	20
2022	0	0.3	0	0	0	0	0.3	0.4	0	0	0	0	1.1
2022	241	217	125	158	222	167	80	97	190	161	145	75	1877
2021	0	0	0	0	0	0	6	0	0	0	0	0	6
2021	0	0	0	0	0	0	0.4	0	0	0	0	0	0.4
2021	316	226	301	236	275	207	161	167	182	127	209	31	2439
2020	0	0	0	0	0	0	0	0	0	0	0	8	8
2020	2.2	0.5	0.1	0	0	0	0	0	0	0	0	0	2.9
2020	300	196	251	308	276	330	276	183	231	262	212	210	3035
2020	0	0	0	33	17	10	0	11	0	0	0	0	70
2019	0	0	0	0	1.2	1.4	0.3	0	0	0	0	0	2.9
2019	278	205	108	196	179	209	284	282	218	341	250	182	2732
2019	0	0	0	33	133	68	101	17	0	34	0	0	385
2018	9	168	176	214	149	246	214	282	173	27	159	223	2039
2018	0	0	0	0	0	8	0	0	0	10	0	0	19
2017	0	63	133	176	163	136	162	181	152	181	118	0	1464
2017	0	0	0	0	24	168	203	33	0	0	0	0	429
2016	149	56	81	208	189	86	3	0	0	0	0	0	773
2015	200	141	0	0	0	110	1	105	132	192	280	96	1257
2015	0	0	0	0	0	0	0	0	0	0	4	0	4
2014	0	0	0	0	0	0	0	0	44	19	0	0	63
2013	179	21	0	0	0	0	0	0	0	0	0	0	200
2012	250	277	261	200	217	190	229	287	335	177	196	194	2813
2011	365	208	136	297	361	560	1428	1259	66	118	137	172	5106
2010	302	131	252	180	140	233	243	145	286	161	317	252	2643
2009	177	194	155	193	264	123	248	521	211	96	155	123	2461
2008	214	295	155	331	251	137	292	285	133	210	203	180	2688
2007	0	0	0	0	0	0	3.6	5.2	1.5	0	0	0	10.4
2007	181	82	46	182	137	142	118	53	114	143	128	121	1446
2007	212	213	353	120	0	0	124	0	0	0	0	0	1022
2006	0	0	0	0	0	0	0	58	110	68	108	154	499
2006	0	0	0	0	0	0	0	85	235	62	180	20	582

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	Tue 27th Aug Aug 27	Wed 28th Aug Aug 28
5.7mi, 51:54 Run - General 1) 1mi - 9:24(9:24/mi) 125/132bpm [1176b/mi] 128cal 343/460W 2) 1mi - 9:12(9:12/mi) 133/139bpm [1224b/mi] 131cal 355/410W 3) 1mi - 9:16(9:16/mi) 140/146bpm [1297b/mi] 137cal 347/403W 4) 1mi - 9:04(9:04/mi) 147/151bpm [1334b/mi] 140cal 350/412W 5) 1mi - 8:56(8:56/mi) 153/160bpm [1366b/mi] 140cal 389/474W 6) 0.69mi - 6:02(8:48/mi) 157/160bpm [1381b/mi] 94cal 394/455W Add a comment 1.8mi, 16:43 Run - General 1) 1mi - 9:24(9:24/mi) 119/133bpm [1119b/mi] 122cal 352/425W 2) 0.77mi - 7:19(9:30/mi) 129/135bpm [1225b/mi] 99cal 367/459W Add a comment	8.6mi, 1:20:09 Run - General 1) 1mi - 9:07(9:07/mi) 123/127bpm [1121b/mi] 123cal 391/511W 2) 1mi - 9:57(9:57/mi) 135/142bpm [1342b/mi] 141cal 386/452W 3) 1mi - 9:52(9:52/mi) 137/148bpm [1353b/mi] 140cal 334/444W 4) 1mi - 9:51(9:51/mi) 147/156bpm [1448b/mi] 147cal 365/472W 5) 1mi - 9:00(9:00/mi) 152/158bpm [1369b/mi] 140cal 337/399W 6) 1mi - 8:35(8:35/mi) 154/160bpm [1323b/mi] 133cal 346/432W 7) 1mi - 9:09(9:09/mi) 154/158bpm [1410b/mi] 139cal 344/442W 8) 1mi - 9:19(9:19/mi) 157/167bpm [1462b/mi] 141cal 343/493W 9) 0.57mi - 5:18(9:15/mi) 159/162bpm [1470b/mi] 85cal 346/383W Add a comment	-	-	-	2.7mi, 28:27 Run - General 1) 1mi - 9:52(9:52/mi) 125/139bpm [1233b/mi] 133cal 310/516W 2) 1mi - 10:34(10:34/mi) 133/144bpm [1405b/mi] 141cal 294/446W 3) 0.68mi - 8:01(11:43/mi) 138/153bpm [1618b/mi] 112cal 314/496W Add a comment	-
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	Tue 3rd Sep Sep 3	Wed 4th Sep Sep 4
-	-	3.1mi, 27:46 Run - General 1) 1mi - 9:10(9:10/mi) 120/130bpm [1100b/mi] 117cal 344/569W 2) 1mi - 8:50(8:50/mi) 128/143bpm [1131b/mi] 120cal 361/489W 3) 1mi - 9:20(9:20/mi) 135/144bpm [1261b/mi] 130cal 391/505W 4) 0.05mi - 25(8:49/mi) 136/137bpm [1198b/mi] 6cal 358/398W Add a comment	-	-	7.2mi, 1:08:42 Run - General 1) 1mi - 9:03(9:03/mi) 131/140bpm [1185b/mi] 127cal 388/516W 2) 1mi - 9:53(9:53/mi) 135/143bpm [1334b/mi] 139cal 363/434W 3) 1mi - 9:50(9:50/mi) 142/151bpm [1396b/mi] 143cal 340/416W 4) 1mi - 9:58(9:58/mi) 144/154bpm [1436b/mi] 144cal 351/472W 5) 1mi - 9:14(9:14/mi) 145/154bpm [1339b/mi] 133cal 348/446W 6) 1mi - 9:13(9:13/mi) 148/153bpm [1363b/mi] 134cal 336/358W 7) 1mi - 9:37(9:37/mi) 152/156bpm [1462b/mi] 142cal 349/442W 8) 0.21mi - 1:54(9:09/mi) 151/154bpm [1381b/mi] 29cal 359/483W Add a comment	1.7mi, 15:27 Run - General 1) 1mi - 9:31(9:31/mi) 135/144bpm [1285b/mi] 134cal 336/401W 2) 0.65mi - 5:56(9:10/mi) 135/137bpm [1238b/mi] 84cal 353/392W Add a comment
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	Tue 10th Sep Sep 10	Wed 11th Sep Sep 11
-	3.5mi, 33:30 Run - General 1) 1mi - 9:31(9:31/mi) 146/155bpm [1390b/mi] 140cal 344/448W 2) 1mi - 9:53(9:53/mi) 151/161bpm [1493b/mi] 146cal 336/374W 3) 1mi - 9:33(9:33/mi) 137/149bpm [1307b/mi] 126cal 335/486W 4) 0.48mi - 4:33(9:24/mi) 137/140bpm [1288b/mi] 61cal 340/366W Add a comment 2.3mi, 21:57 Run - General 1) 1mi - 9:17(9:17/mi) 141/151bpm [1310b/mi] 135cal 333/408W 2) 1mi - 9:32(9:32/mi) 151/154bpm [1440b/mi] 143cal 336/482W 3) 0.33mi - 3:08(9:31/mi) 147/148bpm [1399b/mi] 46cal 336/348W Add a comment 2.1mi, 19:04 Run - General 1) 1mi - 9:15(9:15/mi) 128/136bpm [1185b/mi] 126cal 365/485W 2) 1mi - 9:01(9:01/mi) 135/145bpm [1218b/mi] 128cal 379/517W 3) 0.09mi - 48(8:33/mi) 140/143bpm [1197b/mi] 11cal 338/375W Add a comment	-	-	5.3mi, 49:50 Run - General 1) 1mi - 9:22(9:22/mi) 117/130bpm [1096b/mi] 119cal 374/513W 2) 1mi - 9:21(9:21/mi) 134/143bpm [1254b/mi] 132cal 359/411W 3) 1mi - 10:57(10:57/mi) 124/136bpm [1358b/mi] 127cal 340/468W 4) 1mi - 8:53(8:53/mi) 134/148bpm [1191b/mi] 120cal 337/381W 5) 1mi - 8:59(8:59/mi) 145/149bpm [1302b/mi] 131cal 338/419W 6) 0.27mi - 2:17(8:24/mi) 149/157bpm [1252b/mi] 35cal 364/416W Add a comment	6.2mi, 57:58 Run - General 1) 1mi - 9:25(9:25/mi) 119/134bpm [1120b/mi] 118cal 347/453W 2) 1mi - 9:27(9:27/mi) 124/134bpm [1172b/mi] 121cal 344/437W 3) 1mi - 9:34(9:34/mi) 133/138bpm [1272b/mi] 132cal 345/388W 4) 1mi - 9:14(9:14/mi) 138/144bpm [1274b/mi] 129cal 351/450W 5) 1mi - 9:03(9:03/mi) 140/148bpm [1266b/mi] 130cal 361/536W 6) 1mi - 9:03(9:03/mi) 141/146bpm [1275b/mi] 128cal 367/458W 7) 0.24mi - 2:13(9:20/mi) 141/143bpm [1315b/mi] 31cal 397/438W Add a comment	5.2mi, 48:28 Run - General 1) 1mi - 9:42(9:42/mi) 116/125bpm [1125b/mi] 123cal 355/483W 2) 1mi - 9:22(9:22/mi) 123/130bpm [1152b/mi] 123cal 370/447W 3) 1mi - 9:10(9:10/mi) 131/138bpm [1201b/mi] 127cal 365/424W 4) 1mi - 9:18(9:18/mi) 141/147bpm [1312b/mi] 132cal 336/440W 5) 1mi - 9:26(9:26/mi) 143/151bpm [1350b/mi] 135cal 336/451W 6) 0.16mi - 1:29(9:31/mi) 150/151bpm [1428b/mi] 22cal 375/534W Add a comment
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	Tue 17th Sep Sep 17	Wed 18th Sep Sep 18
-	4.3mi, 39:26 Run - General 1) 1mi - 9:13(9:13/mi) 132/138bpm [1216b/mi] 131cal 356/404W 2) 1mi - 8:55(8:55/mi) 135/142bpm [1204b/mi] 127cal 361/482W 3) 1mi - 9:32(9:32/mi) 143/154bpm [1364b/mi] 141cal 345/401W 4) 1mi - 9:17(9:17/mi) 143/150bpm [1327b/mi] 136cal 342/397W 5) 0.28mi - 2:29(8:56/mi) 144/149bpm [1287b/mi] 36cal 328/389W Add a comment 3mi, 27:04 Run - General 1) 1mi - 9:06(9:06/mi) 118/131bpm [1073b/mi] 115cal 351/453W 2) 1mi - 8:55(8:55/mi) 133/139bpm [1186b/mi] 126cal 358/389W 3) 1mi - 9:01(9:01/mi) 132/139bpm [1189b/mi] 125cal 351/399W 4) 0.01mi - 3(6:46/mi) 139/139bpm [940b/mi] 1cal 404/409W Add a comment	5.3mi, 51:14 Run - General 1) 1mi - 9:43(9:43/mi) 117/132bpm [1138b/mi] 121cal 348/482W 2) 1mi - 9:26(9:26/mi) 130/135bpm [1227b/mi] 130cal 343/379W 3) 1mi - 9:44(9:44/mi) 127/136bpm [1237b/mi] 128cal 359/434W 4) 1mi - 10:26(10:26/mi) 125/138bpm [1305b/mi] 128cal 320/435W 5) 1mi - 9:00(9:00/mi) 135/143bpm [1216b/mi] 124cal 335/407W 6) 0.32mi - 2:54(9:00/mi) 143/146bpm [1287b/mi] 42cal 375/435W Add a comment	-	-	3mi, 26:54 Run - General 1) 1mi - 8:52(8:52/mi) 131/144bpm [1161b/mi] 125cal 377/495W 2) 1mi - 8:57(8:57/mi) 139/144bpm [1243b/mi] 129cal 364/432W 3) 1mi - 9:01(9:01/mi) 144/150bpm [1297b/mi] 135cal 372/472W 4) 0.01mi - 5(7:59/mi) 149/149bpm [1189b/mi] 2cal 369/372W Add a comment	5.1mi, 48:24 Run - General 1) 1mi - 9:35(9:35/mi) 126/141bpm [1207b/mi] 129cal 356/420W 2) 1mi - 9:21(9:21/mi) 122/138bpm [1141b/mi] 119cal 348/453W 3) 1mi - 9:29(9:29/mi) 135/140bpm [1280b/mi] 135cal 344/437W 4) 1mi - 9:31(9:31/mi) 140/144bpm [1333b/mi] 138cal 336/362W 5) 1mi - 9:44(9:44/mi) 141/147bpm [1372b/mi] 137cal 341/405W 6) 0.08mi - 44(9:19/mi) 136/138bpm [1266b/mi] 10cal 360/377W Add a comment

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