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Andymac109 M55

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Recent Training
8th Aug	General	3mi	26:07
7th Aug	General	98.4mi	5:25:18
5th Aug	General	10mi	1:28:39
4th Aug	General	41mi	2:09:39
3rd Aug	General	3mi	25:41

12 Month Benchmarks	Run	Bike
Mile	7:30	1:28
5k	24:18	6:52
5mi	40:38	11:07
10k	50:41	14:22
10mi	1:23:08	25:10
Half	1:53:32	35:54
20mi	2:56:02	56:04
Mara	4:00:00	1:13:04

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Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022
3mi	2	20:46 6:55/mi	67.57		21:04 66.11	20:46 67.57
5km	4	20:43 6:40/mi	71.62			20:43 69.62				20:55 71.62
6mi	2	43:23 7:14/mi	64.69		43:23 64.69
10km	5	42:56 6:55/mi	68.26	43:59 65.55	43:15 67.20	42:56 68.26
7mi	1	51:31 7:22/mi	64.56			51:31 64.56
9.6mi	1	1:14:37 7:45/mi	61.80			1:14:37 61.80
10mi	5	1:11:57 7:12/mi	66.72		1:16:07 62.55	1:11:57 66.72					1:15:13 66.61		1:17:29 65.81
13.1mi	8	1:36:23 7:21/mi	65.88	1:40:11 62.33	1:36:23 65.88				1:42:59 63.27
14.6mi	1	1:51:52 7:40/mi	63.26			1:51:52 63.26
20mi	4	2:29:41 7:29/mi	66.39		2:38:51 62.03	2:29:41 66.39	2:59:00 55.99				2:40:31 64.64
26mi	3	4:15:00 9:48/mi	51.60		4:15:00 51.60	5:00:00 44.23
26.2mi	44	3:26:06 7:52/mi	64.88		3:46:17 58.59	3:26:06 64.88	3:47:35 59.26	3:47:38 59.75	3:34:13 64.05	3:42:20 62.80	3:40:35 63.30	3:48:08 61.75	3:50:06 61.77	4:04:20 59.78
30mi	1	5:33:56 11:08/mi	47.01			5:33:56 47.01
50km	1	5:02:29 9:44/mi	53.30		5:02:29 53.30
31.3mi	1	8:06:00 15:32/mi	33.99			8:06:00 33.99
36mi	1	5:59:36 9:59/mi	52.39		5:59:36 52.39
37.4mi	1	5:56:31 9:32/mi	55.37			5:56:31 55.37

2022		Result	WAVA	Distance
2 Jul	Suffolk Running Centre 10 in 10 day - 10 Risby	4:37:00	52.73	26.2mi
25 Jun	SRC 10 in 10 day 3 kirtling	4:15:45	57.12	26.2mi
15 May	Mammoth Marathon SB	4:04:20	59.78	26.2mi
27 Mar	Rome Marathon	4:44:04	51.42	26.2mi
2019		Result	WAVA	Distance
10 Nov	Athens marathon	5:27:04	43.85	26.2mi
8 Sep	Iceni marathon	4:35:08	51.66	26.2mi
10 Aug	Thames Meander Marathon, August	4:12:14	56.35	26.2mi
6 Jul	The Great Barrow Challenge - 10 in 10	4:16:16	55.47	26.2mi
4 Jul	The Great Barrow Challenge - 10 in 10	4:40:08	50.74	26.2mi
29 Jun	THE GREAT BARROW CHALLENGE – 10 in 10	4:48:44	49.23	26.2mi
6 May	Milton Keynes Marathon	4:01:06	58.95	26.2mi
14 Apr	Peterborough Marathon SB	3:50:06	61.77	26.2mi
7 Apr	Greater Manchester Marathon	4:02:11	58.69	26.2mi
10 Mar	Barcelona Marathon	4:08:03	57.30	26.2mi
27 Jan	BAM Nuttall FREETHORPE TEN SB	1:17:29	65.81	10mi
2018		Result	WAVA	Distance
14 Oct	Leicester Marathon SB	3:48:08	61.75	26.2mi
16 Sep	Berlin Marathon	4:00:25	58.59	26.2mi
11 Aug	Aliens V's Trail Runners Moonlight Marathon	4:10:03	56.34	26.2mi
7 May	Milton Keynes Marathon	4:57:37	47.33	26.2mi
2017		Result	WAVA	Distance
1 May	Milton Keynes Marathon SB	3:40:35	63.30	26.2mi
9 Apr	Brighton Marathon	3:48:19	61.15	26.2mi
26 Feb	Tarpley 20 SB	2:40:31	64.64	20mi
29 Jan	Freethorpe 10 Mile SB	1:15:13	66.61	10mi
2016		Result	WAVA	Distance
28 Dec	Xmas triple tipple day 2 SB	3:42:20	62.80	26.2mi
26 Nov	Holkham parkrun	21:08	70.88	5km
29 Oct	Holkham parkrun SB	20:55	71.62	5km
16 Oct	Spires and Steeples Challenge	4:05:32	56.36	26.2mi
22 May	Leiden Marathon	3:43:11	62.01	26.2mi
2015		Result	WAVA	Distance
19 Apr	Greater Manchester Marathon SB	3:34:13	64.05	26.2mi
22 Mar	Stowmarket Half Marathon SB	1:42:59	63.27	13.1mi
22 Feb	Sleaford Half Marathon	1:47:11	60.79	13.1mi
2014		Result	WAVA	Distance
25 May	Edinburgh Marathon SB	3:47:38	59.75	26.2mi
2013		Result	WAVA	Distance
21 Sep	Harvest Hobble	5:10:00	43.50	26.2mi
14 Sep	Round Norfolk Relay Stage 10 SB	2:59:00	55.99	20mi
7 Sep	Great Barrow Challenge - Day 3	4:46:00	47.15	26.2mi
30 Jun	Coombe Abbey Run Fest Marathon	4:58:38	45.16	26.2mi
1 Jun	Norwich 100	5:26:00	0.00	100mi
30 May	NNBR - Beach run club handicap		0.00	9mi
19 May	North Norfolk Marathon SB	3:47:35	59.26	26.2mi
21 Apr	London Marathon	3:58:36	56.52	26.2mi
2012		Result	WAVA	Distance
30 Dec	Great Barrow Christmas Challenge	4:01:00	55.96	26.2mi
20 Dec	NNBR xmas club handicap PB	20:46	67.57	3mi
25 Nov	Gatliff 50k PB	8:06:00	33.99	31.3mi
11 Nov	Marriotts Way Ultra PB	5:56:31	55.37	37.4mi
4 Nov	Rutland Water Marathon	3:47:44	59.22	26.2mi
7 Oct	Kielder Marathon	3:51:26	57.78	26.2mi
22 Sep	The Great Barrow Challenge day 4	/ /4:22:52	0.00	0km/125miles/26.2miles
21 Sep	The Great Barrow Challenge day 3	/ /4:35:11	0.00	0km/125miles/26.2miles
20 Sep	The Great Barrow Challenge day 2	/ /5:33:01	0.00	0km/125miles/26.2miles
19 Sep	The Great Barrow Challenge day 1	/ /4:03:59	0.00	0km/125miles/26.2miles
15 Sep	Round Norfolk Relay Stage 11 PB	1:51:52	63.26	14.6mi
31 Jul	NNBR - 7m Club Handicap PB	51:31	64.56	7mi
22 Jul	Dereham Celebration 5K Town Race PB	20:43	69.62	5km
12 Jul	NNBR - Beach run Club Handicap PB	1:14:37	61.80	9.62mi
8 Jul	LDWA The Andredsweald Circuit	6:05:10	36.34	26mi
28 Jun	NNBR 10mile Club Handicap	1:22:19	58.32	10mi
10 Jun	LDWA Poppyline 26.9M SB	5:00:00	44.23	26mi
31 May	NNBR 10k Club Handicap	45:02	65.07	10km
13 May	North Norfolk Marathon	3:30:59	63.38	26.2mi
6 May	Bespak Grand East Anglia Run PB	42:56	68.26	10km
3 May	NNBR 5k Club Handicap.	21:00	68.68	5km
15 Apr	Bungay Marathon PB	3:26:06	64.88	26.2mi
18 Mar	Daffodil Dawdle	4:29:03	49.70	26.2mi
4 Mar	Wymondham 20 PB	2:29:41	66.39	20mi
25 Feb	Belvoir Challenge 26	4:10:53	53.30	26.2mi
29 Jan	Reedham Ten - RCGP 1 PB	1:11:57	66.72	10mi
15 Jan	Winter Tanners PB	5:33:56	47.01	30mi
2011		Result	WAVA	Distance
27 Dec	Winter Barrow Challenge	4:27:55	49.91	26.2mi
15 Dec	NNBR Club 3m SB	21:04	66.11	3mi
27 Nov	Norwich Half Marathon PB	1:36:23	65.88	13.1mi
6 Nov	Marriotts Way Ultra PB	5:59:36	52.39	36mi
16 Oct	Bakers & Larners of Holt 10k	44:41	65.05	10km
24 Sep	The Great Barrow Challenge day 4	4:05:15	54.06	26.2mi
23 Sep	The Great Barrow Challenge day 3	/ 9:38:13 /	0.00	0km/125miles/26.2miles
22 Sep	The Great Barrow Challenge day 2	4:20:31	50.89	26.2mi
21 Sep	The Great Barrow Challenge day 1	/ 9:12:50 /	0.00	0km/125miles/26.2miles
11 Sep	Robin Hood Marathon	3:55:32	56.29	26.2mi
29 Aug	Pathfinder Walk	4:01:31	54.90	26.2mi
7 Aug	Dovedale Dipper	4:59:00	44.34	26.2mi
17 Jul	Fairlands Valley Challenge 50k PB	5:02:29	53.30	50km
12 Jun	LDWA Poppyline Marathon PB	4:15:00	51.60	26mi
5 Jun	Norwich 100	5:22:00	0.00	100mi
15 May	wells x country PB	43:23	64.69	6mi
9 May	Houghton Duathlon 2 of 6	/ 59:18 /43:10	0.00	0km/24km/10km
8 May	Halstead & Essex Marathon SB	3:46:17	58.59	26.2mi
1 May	Bespak Grand East Anglia Run SB	43:15	67.20	10km
19 Apr	Wells x country	44:09	63.57	6mi
11 Apr	Houghton duathlon 1 of 6	/ 1:01:58 /40:46	0.00	0km/24km/10km
3 Apr	Broadland Half Marathon	1:38:49	63.71	13.1mi
13 Mar	Larking Gowen City of Norwich Half Marathon	1:37:38	64.49	13.1mi
6 Mar	Wymondham 20 SB	2:38:51	62.03	20mi
20 Feb	Sleaford Half Marathon	1:39:06	63.53	13.1mi
30 Jan	Reedham 10 mile SB	1:16:07	62.55	10mi
2010		Result	WAVA	Distance
31 May	Brandon 1/2 Marathon SB	1:40:11	62.33	13.1mi
2 May	Bespak Grand East Anglia Run SB	43:59	65.55	10km
18 Apr	Bungay Black Dog Half Marathon	1:41:36	61.46	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	108	120	94	133	110	112	57	19	0	0	0	0	753
2022	44	64	555	280	491	238	188	159	0	0	0	0	2019
2021	0	0	15	0	11	11	15	11	4	62	62	61	252
2021	0	0	28	81	168	382	336	639	431	171	60	100	2395
2020	55	85	117	114	122	60	49	11	0	21	27	5	667
2020	0	0	0	120	0	7	127	0	0	0	0	0	254
2019	178	128	110	107	113	169	181	172	87	41	0	0	1286
2019	0	0	0	0	65	0	0	0	0	10	0	0	75
2018	17	31	9	28	79	91	120	154	129	65	63	79	865
2018	50	106	346	203	128	130	177	215	36	0	0	0	1391
2017	184	170	158	106	98	71	12	0	0	6	30	15	850
2017	59	137	335	160	265	488	126	0	27	0	0	0	1599
2016	0	81	121	166	115	36	46	151	121	152	137	168	1294
2016	0	50	210	262	200	151	448	236	65	127	216	70	2037
2015	93	159	163	157	43	0	0	0	10	0	0	0	626
2015	10	0	79	38	227	151	171	249	198	130	0	0	1252
2014	23	0	88	171	100	62	11	27	63	0	0	0	544
2014	0	0	0	29	96	49	0	85	0	0	0	0	259
2013	155	103	163	97	84	26	30	64	87	9	9	0	828
2013	0	183	0	107	393	117	123	45	0	0	0	0	969
2012	158	207	188	178	152	119	148	149	185	126	149	157	1916
2012	155	0	110	80	206	131	300	221	160	78	12	37	1491
2011	79	95	126	96	165	133	113	161	113	115	133	135	1464
2011	145	170	152	154	197	310	577	231	446	207	22	31	2644

Wed 13th Jul Jul 13	Thu 14th Jul Jul 14	Fri 15th Jul Jul 15	Sat 16th Jul Jul 16	Sun 17th Jul Jul 17	Mon 18th Jul Jul 18	Tue 19th Jul Jul 19
-	-	-	-	-	-	-
Wed 20th Jul Jul 20	Thu 21st Jul Jul 21	Fri 22nd Jul Jul 22	Sat 23rd Jul Jul 23	Sun 24th Jul Jul 24	Mon 25th Jul Jul 25	Tue 26th Jul Jul 26
-	-	-	-	-	-	-
Wed 27th Jul Jul 27	Thu 28th Jul Jul 28	Fri 29th Jul Jul 29	Sat 30th Jul Jul 30	Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2
3mi, 26:04 Run - General Split Summary === 1) 1m - 8:35(8:35/m) 131/144bpm [1124b/mi] 117cal 6.99/7.6mph 2) 1m - 8:34(8:34/m) 145/152bpm [1243b/mi] 134cal 7/7.47mph 3) 1m - 8:47(8:47/m) 148/154bpm [1301b/mi] 137cal 6.82/7.43mph 4) 0.02m - 8(6:45/m) 152/152bpm [1027b/mi] 2cal 8.88/5.34mph Add a comment	42.5mi, 2:14:35 Bike - General Split Summary === 1) 5m - 16:39(3:20/m) 130/158bpm [433b/mi] 215cal 18.03/32.19mph 2) 5m - 16:08(3:14/m) 138/154bpm [445b/mi] 217cal 18.59/26.47mph 3) 5m - 17:35(3:31/m) 147/165bpm [517b/mi] 243cal 17.06/27.01mph 4) 5m - 12:22(2:28/m) 144/164bpm [356b/mi] 155cal 24.25/29.6mph 5) 5m - 13:47(2:45/m) 148/166bpm [408b/mi] 186cal 21.78/31.6mph 6) 5m - 17:31(3:30/m) 146/165bpm [511b/mi] 204cal 17.13/27.72mph 7) 5m - 14:40(2:56/m) 144/155bpm [422b/mi] 162cal 20.47/27.66mph 8) 5m - 17:21(3:28/m) 129/154bpm [447b/mi] 177cal 17.3/25.53mph 9) 2.5m - 8:34(3:25/m) 129/150bpm [441b/mi] 96cal 17.54/33.5mph Add a comment	-	9.2mi, 1:20:03 Run - General Split Summary === 1) 1m - 8:46(8:46/m) 136/148bpm [1193b/mi] 126cal 6.84/7.31mph 2) 1m - 8:19(8:19/m) 152/157bpm [1265b/mi] 134cal 7.21/7.58mph 3) 1m - 8:24(8:24/m) 153/159bpm [1286b/mi] 135cal 7.14/7.58mph 4) 1m - 9:05(9:05/m) 151/162bpm [1371b/mi] 138cal 6.61/7.78mph 5) 1m - 8:54(8:54/m) 152/157bpm [1352b/mi] 138cal 6.74/7.06mph 6) 1m - 9:00(9:00/m) 152/166bpm [1368b/mi] 137cal 6.67/7.37mph 7) 1m - 8:44(8:44/m) 153/159bpm [1336b/mi] 136cal 6.87/7.08mph 8) 1m - 8:34(8:34/m) 156/160bpm [1337b/mi] 135cal 7/7.45mph 9) 1m - 8:35(8:35/m) 160/167bpm [1372b/mi] 137cal 7/7.7mph 10) 0.2m - 1:42(8:36/m) 162/164bpm [1394b/mi] 28cal 6.97/7.01mph Add a comment	7.2mi, 27:42 Bike - General Split Summary === 1) 5m - 20:05(4:01/m) 116/144bpm [466b/mi] 206cal 14.94/30.16mph 2) 2.22m - 7:38(3:26/m) 112/129bpm [384b/mi] 58cal 17.5/27.61mph Add a comment	2.8mi, 23:34 Run - General Split Summary === 1) 1m - 8:24(8:24/m) 127/144bpm [1068b/mi] 108cal 7.14/7.76mph 2) 1m - 8:19(8:19/m) 146/156bpm [1215b/mi] 128cal 7.21/7.76mph 3) 0.83m - 6:51(8:15/m) 151/156bpm [1245b/mi] 106cal 7.27/7.85mph Add a comment	5mi, 21:42 Bike - General Split Summary === 1) 4.95m - 21:42(4:23/m) 124/137bpm [544b/mi] 230cal 13.67/24.57mph Add a comment 10mi, 28:09 Bike - General Split Summary === 1) 5m - 13:52(2:46/m) 159/166bpm [441b/mi] 231cal 21.63/29.7mph 2) 5m - 14:17(2:51/m) 163/168bpm [466b/mi] 245cal 21/30.99mph Add a comment 4.8mi, 18:25 Bike - General Split Summary === 1) 4.76m - 18:25(3:52/m) 131/150bpm [506b/mi] 240cal 15.52/23.09mph Add a comment
Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6	Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9
3mi, 25:41 Run - General Split Summary === 1) 1m - 8:36(8:36/m) 130/143bpm [1119b/mi] 115cal 6.97/7.51mph 2) 1m - 8:24(8:24/m) 147/153bpm [1234b/mi] 131cal 7.14/7.49mph 3) 1m - 8:32(8:32/m) 153/157bpm [1305b/mi] 135cal 7.04/7.76mph 4) 0.02m - 9(6:28/m) 154/154bpm [997b/mi] 2cal 9.27/6.68mph Add a comment	41mi, 2:09:39 Bike - General Split Summary === 1) 5m - 16:40(3:20/m) 414cal 18.01/34.13mph 2) 5m - 15:22(3:04/m) 361cal 19.53/32.98mph 3) 5m - 17:37(3:31/m) 371cal 17.03/27.47mph 4) 5m - 15:12(3:02/m) 379cal 19.73/28.03mph 5) 5m - 14:24(2:53/m) 349cal 20.83/29.51mph 6) 5m - 13:27(2:41/m) 387cal 22.3/27.28mph 7) 5m - 14:31(2:54/m) 389cal 20.67/25.46mph 8) 5m - 18:14(3:39/m) 336cal 16.46/31.08mph 9) 1.04m - 4:13(4:03/m) 67cal 14.78/23.27mph Add a comment	10mi, 1:28:39 Run - General Split Summary === 1) 1m - 9:03(9:03/m) 134/155bpm [1213b/mi] 121cal 6.63/7.37mph 2) 1m - 8:27(8:27/m) 147/158bpm [1241b/mi] 128cal 7.11/7.66mph 3) 1m - 8:41(8:41/m) 151/159bpm [1311b/mi] 133cal 6.91/7.49mph 4) 1m - 9:26(9:26/m) 166/179bpm [1565b/mi] 160cal 6.37/6.99mph 5) 1m - 8:53(8:53/m) 157/170bpm [1394b/mi] 136cal 6.76/7.6mph 6) 1m - 8:53(8:53/m) 154/165bpm [1368b/mi] 133cal 6.75/7.81mph 7) 1m - 8:51(8:51/m) 174/185bpm [1540b/mi] 162cal 6.78/7.33mph 8) 1m - 8:37(8:37/m) 165/174bpm [1422b/mi] 144cal 6.96/7.62mph 9) 1m - 8:51(8:51/m) 164/172bpm [1452b/mi] 144cal 6.78/7.64mph 10) 1m - 8:55(8:55/m) 158/174bpm [1410b/mi] 127cal 6.72/7.33mph 11) 0m - 2(13:18/m) 170/170bpm [2262b/mi] 4.51/5.87mph Add a comment	-	98.4mi, 5:25:18 Bike - General Split Summary === 1) 5m - 20:45(4:09/m) 118/132bpm [490b/mi] 223cal 14.46/22.58mph 2) 5m - 14:50(2:58/m) 133/148bpm [395b/mi] 191cal 20.22/26.19mph 3) 5m - 15:33(3:07/m) 123/137bpm [382b/mi] 137cal 19.3/24.17mph 4) 5m - 14:39(2:56/m) 126/144bpm [369b/mi] 137cal 20.47/25.67mph 5) 5m - 14:46(2:57/m) 140/156bpm [413b/mi] 194cal 20.32/27.38mph 6) 5m - 16:11(3:14/m) 141/156bpm [456b/mi] 201cal 18.54/28.76mph 7) 5m - 15:43(3:09/m) 141/158bpm [443b/mi] 191cal 19.08/29.33mph 8) 5m - 14:58(3:00/m) 124/150bpm [371b/mi] 123cal 20.05/27.34mph 9) 5m - 17:09(3:26/m) 141/149bpm [483b/mi] 231cal 17.5/26.99mph 10) 5m - 14:57(2:59/m) 137/156bpm [409b/mi] 160cal 20.08/29.97mph 11) 5m - 15:01(3:00/m) 139/153bpm [417b/mi] 162cal 19.98/30.12mph 12) 5m - 14:21(2:52/m) 145/153bpm [416b/mi] 190cal 20.89/27.55mph 13) 5m - 16:54(3:23/m) 134/152bpm [453b/mi] 166cal 17.75/25.86mph 14) 5m - 15:31(3:06/m) 128/143bpm [397b/mi] 140cal 19.34/26.32mph 15) 5m - 16:30(3:18/m) 140/156bpm [462b/mi] 210cal 18.18/26.57mph 16) 5m - 17:14(3:27/m) 137/159bpm [472b/mi] 177cal 17.41/27.47mph 17) 5m - 21:06(4:13/m) 137/160bpm [578b/mi] 198cal 14.22/28.83mph 18) 5m - 18:08(3:38/m) 139/153bpm [504b/mi] 184cal 16.54/33.02mph 19) 5m - 19:28(3:54/m) 132/147bpm [514b/mi] 169cal 15.42/26.19mph 20) 3.36m - 11:35(3:27/m) 117/130bpm [403b/mi] 110cal 17.42/25.59mph Add a comment	3mi, 26:07 Run - General Split Summary === 1) 1m - 8:28(8:28/m) 131/143bpm [1110b/mi] 110cal 7.08/8.2mph 2) 1m - 8:32(8:32/m) 132/140bpm [1127b/mi] 109cal 7.02/7.53mph 3) 1m - 8:44(8:44/m) 127/135bpm [1108b/mi] 94cal 6.88/7.41mph 4) 0.04m - 22(9:33/m) 128/130bpm [1222b/mi] 4cal 6.28/5.55mph Add a comment	-

Andymac109 M55

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