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Recent Training
23rd May	Strength	0mi	20:17
23rd May	General	0mi	23:41
22nd May	General	0mi	28:23
21st May	General	4.1mi	42:19
20th May	Strength	0mi	19:21

12 Month Benchmarks	Run
Mile	8:28
5k	27:01
5mi	46:36
10k	59:17
10mi	1:36:23
Half	2:06:44
20mi	4:12:04
Mara	9:24:15
50k	11:22:44

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+ 162 others

Best Times
Best WAVA

Dist	Races	PB	WB	2009	2010	2011	2012	2013	2014	2015	2016
5mi	1	35:45 7:09/mi	62.73				35:45 62.73
13.1mi	8	1:41:14 7:44/mi	60.18	2:07:41 46.48	1:52:35 53.00	1:41:40 59.05	1:44:30 57.85	1:41:14 60.18	2:28:00 41.50	2:13:00 46.56
26.2mi	4	4:01:47 9:14/mi	53.49		4:55:16 42.56	4:20:00 48.63		4:10:35 51.20	4:01:47 53.49
40mi	1	8:43:00 13:05/mi	39.04							8:43:00 39.04
46mi	1	11:19:00 14:46/mi	38.84								11:19:00 38.84

2017		Result	WAVA	Distance
1 Sep	Ring O' Fire		0.00	135mi
22 May	Dragons Back Race		0.00	300km
23 Apr	London Marathon		0.00	26.2mi
2016		Result	WAVA	Distance
18 Jun	The Pathfinder March PB	11:19:00	38.84	46mi
2015		Result	WAVA	Distance
11 Oct	Great Eastern Run SB	2:13:00	46.56	13.1mi
13 Sep	Ironman Cymru	1:16:14 / 7:40:28 / 5:31:25	0.00	2.4miles/112miles/26.2miles
31 Jul	The Grim Reaper 40 PB	8:43:00	39.04	40mi
12 Jun	Great North Swim	1:33:09	0.00	5km
2014		Result	WAVA	Distance
12 Oct	Great Eastern Run SB	2:28:00	41.50	13.1mi
25 May	Rock ‘n’ Roll Liverpool Marathon PB	4:01:47	53.49	26.2mi
2013		Result	WAVA	Distance
13 Oct	Great Eastern Run PB	1:41:14	60.18	13.1mi
6 May	Milton Keynes Marathon SB	4:10:35	51.20	26.2mi
2012		Result	WAVA	Distance
4 Nov	Frostbite Friendly League Bushfield PB	35:45	62.73	5mi
14 Oct	Great Eastern Run SB	1:44:30	57.85	13.1mi
8 Sep	The Vitruvian Triathlon	42:42 / 2:53:19 / 2:03:31	0.00	1.9km/85km/21km
1 Jul	Outlaw (Iron distance) Triathlon	1:20:00 / 6:16:00 / 5:02:00	0.00	2.4miles/112miles/26.2miles
2011		Result	WAVA	Distance
6 Nov	Rutland Water Marathon SB	4:20:00	48.63	26.2mi
9 Oct	Great Eastern Run SB	1:41:40	59.05	13.1mi
17 Sep	Nokia Coast to Coast Scotland Challenge	/ /	0.00	5miles/80miles/20miles
31 Jul	Ironman UK	1:15:00 / 6:46:00 / 4:20:00	0.00	2.4miles/112miles/26.2miles
18 Jun	The Dambuster Triathlon	/ /	0.00	1500metres/40km/10km
2010		Result	WAVA	Distance
31 Oct	Athens Classic Marathon SB	4:55:16	42.56	26.2mi
10 Oct	Great Eastern Run SB	1:52:35	53.00	13.1mi
2009		Result	WAVA	Distance
11 Oct	Great Eastern Run SB	2:07:41	46.48	13.1mi
20 Sep	Great North Run	2:20:17	42.31	13.1mi

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	84	71	68	85	37	0	0	0	0	0	0	0	345
2022	324	149	164	0	0	0	0	0	0	0	0	0	637
2021	184	65	124	196	233	217	189	75	79	83	86	69	1601
2021	0	0	0	0	0	0	0	126	148	152	227	317	970
2020	116	125	185	156	133	116	121	145	117	107	130	126	1577
2019	7.9	6.4	6.2	4.9	6.2	5.1	6.4	11.9	4	4.2	4.1	3.8	71.2
2019	177	195	184	152	109	126	132	92	106	104	109	107	1592
2018	12	11.5	9	7.5	4.5	8	7.5	15.5	7	14	10	7.7	114.2
2018	150	118	143	174	192	175	178	151	132	160	169	171	1914
2017	3	6	14	7.5	1.5	9	10.5	7.5	3	7.5	7.5	12	89
2017	172	167	197	173	264	152	173	147	146	136	144	155	2026
2016	8	8.5	5	6	11	17	22	23	18.2	9	6	7.5	141.2
2016	154	155	190	204	159	162	140	141	144	173	184	194	2000
2015	13.5	12.5	18	18	18	19.6	11	31.5	10.4	11	14	13.5	191
2015	22	55	96	101	105	127	134	77	66	111	95	161	1149
2015	8	118	232	267	491	467	460	381	319	89	84	107	3023
2014	16	20	18	20	20	17	5	14.5	12	16.5	15	4.5	178.5
2014	115	129	151	120	130	129	120	132	78	53	15	62	1233
2014	410	381	433	500	548	526	209	30	182	52	112	24	3407
2013	0	0	0	0	0	0	0	2.5	0	0	0	0	2.5
2013	112	121	153	174	135	151	156	155	150	151	101	105	1664
2013	252	173	108	0	0	0	181	210	188	179	227	320	1837
2012	0	9	9.5	13.5	18	14	2.4	8.5	1.2	0	0	0	76.1
2012	111	74	96	81	109	76	99	88	110	140	73	71	1127
2012	40	113	312	334	571	312	200	125	197	200	307	277	2987
2011	0	6	12	16	16	20	8.4	0	0	2	0	1	81.4
2011	30	58	77	84	150	109	142	119	98	120	88	100	1176
2011	0	98	466	244	567	608	590	108	254	127	88	70	3219

Tue 26th Apr Apr 26	Wed 27th Apr Apr 27	Thu 28th Apr Apr 28	Fri 29th Apr Apr 29	Sat 30th Apr Apr 30	Sun 1st May May 1	Mon 2nd May May 2
0mi, 23:45 Bike - General Split Summary === 1) 0m - 23:45(0/m) 131/155bpm [INFb/mi] 293cal Add a comment	0mi, 19:27 Cross - Strength Add a comment 4.1mi, 42:30 Run - General Split Summary === 1) 1m - 10:49(10:49/m) 141/153bpm [1525b/mi] 141cal 2) 1m - 10:31(10:31/m) 152/162bpm [1599b/mi] 147cal 3) 1m - 10:36(10:36/m) 153/171bpm [1621b/mi] 151cal 4) 1m - 10:01(10:01/m) 151/164bpm [1512b/mi] 136cal 5) 0.06m - 33(9:32/m) 164/169bpm [1564b/mi] 8cal Add a comment	0mi, 22:19 Cross - Strength Add a comment 0mi, 24:14 Bike - General Split Summary === 1) 0m - 24:14(0/m) 131/158bpm [INFb/mi] 298cal Add a comment	-	10.8mi, 1:50:21 Run - General Split Summary === 1) 1m - 10:18(10:18/m) 143/168bpm [1472b/mi] 144cal 2) 1m - 10:01(10:01/m) 150/168bpm [1501b/mi] 150cal 3) 1m - 10:52(10:52/m) 151/170bpm [1641b/mi] 145cal 4) 1m - 9:23(9:23/m) 165/177bpm [1548b/mi] 136cal 5) 1m - 9:29(9:29/m) 162/172bpm [1535b/mi] 133cal 6) 1m - 10:15(10:15/m) 160/177bpm [1641b/mi] 147cal 7) 1m - 10:23(10:23/m) 160/173bpm [1660b/mi] 144cal 8) 1m - 10:43(10:43/m) 156/168bpm [1673b/mi] 145cal 9) 1m - 10:47(10:47/m) 171/190bpm [1844b/mi] 158cal 10) 1m - 10:29(10:29/m) 179/191bpm [1875b/mi] 176cal 11) 0.8m - 7:42(9:39/m) 178/188bpm [1716b/mi] 121cal Add a comment	0mi, 24:02 Cross - Strength Add a comment 0mi, 26:54 Bike - General Split Summary === 1) 0m - 26:54(0/m) 139/180bpm [INFb/mi] 366cal Add a comment	0mi, 22:53 Cross - Strength Add a comment 0mi, 27:06 Bike - General Split Summary === 1) 0m - 27:06(0/m) 132/152bpm [INFb/mi] 338cal Add a comment
Tue 3rd May May 3	Wed 4th May May 4	Thu 5th May May 5	Fri 6th May May 6	Sat 7th May May 7	Sun 8th May May 8	Mon 9th May May 9
7.1mi, 1:08:33 Run - General Split Summary === 1) 1m - 10:22(10:22/m) 135/150bpm [1401b/mi] 142cal 2) 1m - 9:52(9:52/m) 148/160bpm [1461b/mi] 145cal 3) 1m - 10:16(10:16/m) 150/163bpm [1539b/mi] 144cal 4) 1m - 9:11(9:11/m) 152/168bpm [1395b/mi] 133cal 5) 1m - 9:17(9:17/m) 148/161bpm [1374b/mi] 139cal 6) 1m - 9:46(9:46/m) 153/178bpm [1495b/mi] 146cal 7) 1m - 9:09(9:09/m) 153/172bpm [1401b/mi] 134cal 8) 0.08m - 40(8:37/m) 150/155bpm [1292b/mi] 11cal Add a comment	0mi, 37:51 Bike - General Split Summary === 1) 0m - 37:51(0/m) 133/162bpm [INFb/mi] 481cal Add a comment	0mi, 21:27 Cross - Strength Add a comment 4.1mi, 39:38 Run - General Split Summary === 1) 1m - 10:14(10:14/m) 141/160bpm [1443b/mi] 143cal 2) 1m - 9:40(9:40/m) 160/178bpm [1548b/mi] 149cal 3) 1m - 9:49(9:49/m) 162/177bpm [1589b/mi] 151cal 4) 1m - 9:26(9:26/m) 156/172bpm [1471b/mi] 137cal 5) 0.06m - 29(8:30/m) 166/172bpm [1411b/mi] 8cal Add a comment	0mi, 19:13 Cross - Strength Add a comment 4.1mi, 39:54 Run - General Split Summary === 1) 1m - 10:02(10:02/m) 140/154bpm [1404b/mi] 143cal 2) 1m - 9:50(9:50/m) 155/166bpm [1524b/mi] 150cal 3) 1m - 9:45(9:45/m) 163/179bpm [1590b/mi] 149cal 4) 1m - 9:35(9:35/m) 159/185bpm [1525b/mi] 139cal 5) 0.08m - 41(8:53/m) 176/180bpm [1563b/mi] 11cal Add a comment	0mi, 27:42 Bike - General Split Summary === 1) 0m - 27:42(0/m) 137/159bpm [INFb/mi] 366cal Add a comment	-	0mi, 20:27 Cross - Strength Add a comment 0mi, 35:38 Bike - General Split Summary === 1) 0m - 35:38(0/m) 131/168bpm [INFb/mi] 439cal Add a comment
Tue 10th May May 10	Wed 11th May May 11	Thu 12th May May 12	Fri 13th May May 13	Sat 14th May May 14	Sun 15th May May 15	Mon 16th May May 16
9.2mi, 1:33:07 Run - General Split Summary === 1) 1m - 10:25(10:25/m) 140/163bpm [1457b/mi] 137cal 2) 1m - 10:04(10:04/m) 152/172bpm [1531b/mi] 145cal 3) 1m - 10:37(10:37/m) 157/179bpm [1666b/mi] 143cal 4) 1m - 9:32(9:32/m) 167/179bpm [1592b/mi] 136cal 5) 1m - 9:36(9:36/m) 169/177bpm [1623b/mi] 142cal 6) 1m - 9:53(9:53/m) 171/185bpm [1689b/mi] 151cal 7) 1m - 10:17(10:17/m) 163/181bpm [1675b/mi] 146cal 8) 1m - 10:35(10:35/m) 164/182bpm [1735b/mi] 151cal 9) 1m - 10:19(10:19/m) 166/182bpm [1712b/mi] 146cal 10) 0.21m - 1:51(8:52/m) 171/177bpm [1515b/mi] 27cal Add a comment	0mi, 19:32 Cross - Strength Add a comment 0mi, 31:38 Bike - General Split Summary === 1) 0m - 31:38(0/m) 126/145bpm [INFb/mi] 353cal Add a comment	4.1mi, 42:20 Run - General Split Summary === 1) 1m - 10:35(10:35/m) 143/163bpm [1513b/mi] 144cal 2) 1m - 10:31(10:31/m) 154/165bpm [1619b/mi] 154cal 3) 1m - 10:28(10:28/m) 146/156bpm [1528b/mi] 152cal 4) 1m - 10:12(10:12/m) 145/155bpm [1479b/mi] 137cal 5) 0.06m - 34(9:56/m) 147/152bpm [1461b/mi] 8cal Add a comment	0mi, 20:25 Cross - Strength Add a comment 0mi, 32:08 Bike - General Split Summary === 1) 0m - 32:08(0/m) 130/145bpm [INFb/mi] 390cal Add a comment	0mi, 1:03:29 Bike - General Split Summary === 1) 0m - 1:03:28(0/m) 123/145bpm [INFb/mi] 630cal 2) 0m - 1(0/m) 113/114bpm [INFb/mi] Add a comment	0mi, 29:35 Bike - General Split Summary === 1) 0m - 29:35(0/m) 137/157bpm [INFb/mi] 385cal Add a comment	-
Tue 17th May May 17	Wed 18th May May 18	Thu 19th May May 19	Fri 20th May May 20	Sat 21st May May 21	Sun 22nd May May 22	Mon 23rd May May 23
0mi, 19:45 Cross - Strength Add a comment 0mi, 29:07 Bike - General Split Summary === 1) 0m - 29:07(0/m) 141/157bpm [INFb/mi] 405cal Add a comment	4.1mi, 41:53 Run - General Split Summary === 1) 1m - 10:27(10:27/m) 143/161bpm [1495b/mi] 144cal 2) 1m - 10:20(10:20/m) 146/152bpm [1508b/mi] 148cal 3) 1m - 10:22(10:22/m) 161/177bpm [1668b/mi] 155cal 4) 1m - 10:01(10:01/m) 163/177bpm [1632b/mi] 153cal 5) 0.08m - 43(9:10/m) 164/166bpm [1502b/mi] 11cal Add a comment	0mi, 53:17 Bike - General Split Summary === 1) 0m - 53:17(0/m) 124/138bpm [INFb/mi] 539cal Add a comment	0mi, 19:21 Cross - Strength Add a comment	4.1mi, 42:19 Run - General Split Summary === 1) 1m - 10:45(10:45/m) 137/151bpm [1474b/mi] 143cal 2) 1m - 10:25(10:25/m) 148/157bpm [1541b/mi] 150cal 3) 1m - 10:29(10:29/m) 144/156bpm [1509b/mi] 149cal 4) 1m - 10:12(10:12/m) 145/157bpm [1479b/mi] 135cal 5) 0.05m - 28(9:38/m) 150/154bpm [1444b/mi] 7cal Add a comment	0mi, 28:23 Bike - General Split Summary === 1) 0m - 28:23(0/m) 136/153bpm [INFb/mi] 378cal Add a comment	0mi, 20:17 Cross - Strength Add a comment 0mi, 23:41 Bike - General Split Summary === 1) 0m - 23:41(0/m) 135/169bpm [INFb/mi] 313cal Add a comment

ironmanmatt M50

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