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About Me
Started running at school, and was asked to do a 24 hr run for charity and got hooked. Now run for Reading Roadrunner,and hold a Level 3 coaching award in Endurance. Show More...

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Recent Blogs
Plans	Dec 2016

Recent Training
26th Mar	Strength	0mi	22:15
25th Mar	General	4.2mi	47:26
25th Mar	General	3.1mi	37:56
25th Mar	General	3.2mi	33:03
23rd Mar	Strength	0mi	1:09:07

12 Month Benchmarks	Run	Bike
Mile	7:15	3:26
5k	24:58	11:24
5mi	40:47	18:49
10k	51:03	23:49
10mi	1:23:05	0
Half	2:03:13	0

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Best Times
Best WAVA

Dist	Races	PB	WB	2000	2005	2008	2009	2010	2017
10mi	3	1:11:54 7:11/mi	62.70		1:11:54 61.49	1:12:08 62.70		1:13:33 61.96
13.1mi	4	1:37:20 7:26/mi	63.36		1:42:04 57.31		1:41:41 58.80	1:37:20 61.90	1:40:48 63.36
20mi	1	3:04:00 9:12/mi	54.28						3:04:00 54.28
26.2mi	4	3:30:12 8:01/mi	57.83	3:30:12 57.83				3:38:33 57.80	3:56:25 56.64

2017		Result	WAVA	Distance
23 Jul	The Outlaw Iron Distance Triathlon	/ /	0.00	2.4miles/112miles/26.2miles
23 Apr	London Marathon SB	3:56:25	56.64	26.2mi
9 Apr	Brighton Marathon	4:20:19	51.44	26.2mi
19 Mar	Reading Half Marathon		0.00	13.1mi
19 Feb	Bramley 20 PB	3:04:00	54.28	20mi
12 Feb	Wokingham Half Marathon SB	1:40:48	63.36	13.1mi
2014		Result	WAVA	Distance
13 Apr	London Marathon		0.00	26.2mi
2 Mar	Reading Half Marathon		0.00	13.1mi
16 Feb	Bramley 20		0.00	20mi
9 Feb	Wokingham Half Marathon (CANCELLED)		0.00	13.1mi
2010		Result	WAVA	Distance
24 Oct	Great South Run		0.00	10mi
31 May	Vitality London 10,000		0.00	10km
25 Apr	London Marathon SB	3:38:33	57.80	26.2mi
3 Apr	Compton Downland Challenge 20		0.00	20mi
2 Apr	Maidenhead Easter 10 SB	1:13:33	61.96	10mi
21 Mar	Reading Half Marathon PB	1:37:20	61.90	13.1mi
2009		Result	WAVA	Distance
29 Mar	Reading Half Marathon SB	1:41:41	58.80	13.1mi
2008		Result	WAVA	Distance
26 Oct	Great South Run SB	1:12:08	62.70	10mi
2005		Result	WAVA	Distance
4 Sep	Reading O2O10K		0.00	10km
3 Aug	Yateley 10k series Race 3		0.00	10km
27 Jul	Woodland 5 & a Bit - Race 3		0.00	5mi
17 Jul	Tadley Runners Summer 10k		0.00	10km
6 Jul	Yateley 10k Series Race 2		0.00	10km
2 Jul	Dorney Dash		0.00	10km
29 Jun	Woodland 5 & a Bit - Race 2		0.00	5mi
12 Jun	Wargrave 10K		0.00	10km
1 Jun	Yateley 10k Series Race 1		0.00	10km
25 May	Woodland 5 & a Bit - Race 1		0.00	5mi
15 May	Woodley 10k		0.00	10km
2 May	Shinfield 10k		0.00	10km
24 Apr	Bracknell Half Marathon SB	1:42:04	57.31	13.1mi
25 Mar	Maidenhead Easter 10 PB	1:11:54	61.49	10mi
2000		Result	WAVA	Distance
16 Apr	London Marathon PB	3:30:12	57.83	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
2023	0	3.9	2.5	0	0	0	0	0	0	0	0	0	6.4
2023	61	48	44	0	0	0	0	0	0	0	0	0	153
2023	0	19	0	0	0	0	0	0	0	0	0	0	19
2022	0	0	0	0	0	0	0	0	0	0	0	52	52
2022	0	0	0	0	0	0	0	0	0	0	0	11	11
2019	1.3	2.4	0	0	0	0	4	2.8	3.3	2.8	6	1.4	24
2019	80	69	0	0	5	32	91	101	66	54	55	65	618
2019	0	35	46	0	77	86	27	0	11	0	0	0	283
2018	0	0	0	0	0	0	8.4	2.6	3.3	0	0	0	14.3
2018	0	0	0	0	0	4	39	4	0	56	82	57	242
2018	0	0	0	0	53	0	184	1	11	42	0	7	297
2017	4.7	9	8.1	2.6	5.1	0	8.1	3	3.9	3.1	1.7	0	49.2
2017	105	88	96	71	44	0	44	33	50	72	82	0	685
2017	31	180	61	52	384	0	367	0	21	66	22	0	1184
2016	0	0	0	0	0	0	0	0	0	0	3.7	1	4.7
2016	0	0	0	0	0	0	0	0	0	0	56	80	136
2016	0	0	0	0	0	0	0	0	0	0	140	14	154
2014	61	0	0	0	0	0	0	0	0	0	0	0	61
2013	0	0	0	0	0	0	0	0	0	0	0	12	12
2011	0	20	38	0	0	0	0	0	0	0	0	0	59
2010	223	208	53	0	0	0	0	0	0	0	0	0	484
2009	194	132	163	81	56	49	31	57	65	74	222	199	1323
2008	0	0	40	54	34	47	53	25	30	37	106	123	550
2007	0	0	0	0	0	0	6	0	6	14	20	0	45
2005	0	0	10	15	0	0	0	0	0	0	0	0	25
2005	0	0	0	23	0	0	0	0	0	0	0	0	23

Tue 28th Feb Feb 28	Wed 1st Mar Mar 1	Thu 2nd Mar Mar 2	Fri 3rd Mar Mar 3	Sat 4th Mar Mar 4	Sun 5th Mar Mar 5	Mon 6th Mar Mar 6
-	-	-	-	-	1.3mi, 55:34 Swim - General Split Summary === 1) 0.19m - 5:54(31:41/m) 63/63bpm [1996b/mi] 60cal 25/rpm 2) 0m - 2:04(0/m) 63/63bpm [INFb/mi] 3) 0.19m - 5:59(32:06/m) 63/63bpm [2022b/mi] 60cal 26/rpm 4) 0m - 1:03(0/m) 63/63bpm [INFb/mi] 5) 0m - 1(0/m) 63/63bpm [INFb/mi] 6) 0m - 58(0/m) 63/63bpm [INFb/mi] 7) 0.19m - 6:00(32:12/m) 63/63bpm [2028b/mi] 60cal 24/rpm 8) 0m - 2:48(0/m) 63/63bpm [INFb/mi] 9) 0.16m - 5:02(32:24/m) 63/63bpm [2041b/mi] 50cal 26/rpm 10) 0m - 2:50(0/m) 63/63bpm [INFb/mi] 11) 0.19m - 6:04(32:31/m) 63/63bpm [2049b/mi] 60cal 25/rpm 12) 0m - 1:07(0/m) 63/63bpm [INFb/mi] 13) 0.19m - 6:07(32:49/m) 63/63bpm [2067b/mi] 60cal 27/rpm 14) 0m - 2:02(0/m) 63/63bpm [INFb/mi] 15) 0.2m - 6:36(32:39/m) 63/63bpm [2057b/mi] 67cal 23/rpm 16) 0m - 1:00(0/m) 63/63bpm [INFb/mi] Add a comment	-
Tue 7th Mar Mar 7	Wed 8th Mar Mar 8	Thu 9th Mar Mar 9	Fri 10th Mar Mar 10	Sat 11th Mar Mar 11	Sun 12th Mar Mar 12	Mon 13th Mar Mar 13
0mi, 57:05 Cross - Strength Add a comment	-	-	-	11.7mi, 2:04:39 Run - General Split Summary === 1) 0.62mi - 6:33(10:33/mi) 116/131bpm [1224b/mi] 68cal 2) 0.62mi - 6:33(10:33/mi) 127/137bpm [1340b/mi] 76cal 3) 0.62mi - 6:23(10:16/mi) 136/144bpm [1396b/mi] 75cal 4) 0.62mi - 6:08(9:53/mi) 129/134bpm [1275b/mi] 70cal 5) 0.62mi - 6:20(10:12/mi) 134/141bpm [1366b/mi] 68cal 6) 0.62mi - 7:01(11:18/mi) 126/137bpm [1423b/mi] 71cal 7) 0.62mi - 6:31(10:29/mi) 128/134bpm [1343b/mi] 63cal 8) 0.62mi - 6:26(10:20/mi) 130/136bpm [1344b/mi] 68cal 9) 0.62mi - 6:58(11:13/mi) 125/135bpm [1403b/mi] 67cal 10) 0.62mi - 6:34(10:34/mi) 120/133bpm [1268b/mi] 66cal 11) 0.62mi - 7:01(11:17/mi) 120/125bpm [1354b/mi] 70cal 12) 0.62mi - 6:32(10:31/mi) 124/132bpm [1304b/mi] 60cal 13) 0.62mi - 6:40(10:43/mi) 119/125bpm [1276b/mi] 65cal 14) 0.62mi - 6:36(10:37/mi) 122/128bpm [1296b/mi] 69cal 15) 0.62mi - 7:08(11:29/mi) 122/129bpm [1400b/mi] 69cal 16) 0.62mi - 9:07(14:40/mi) 107/139bpm [1569b/mi] 66cal 17) 0.62mi - 5:26(8:45/mi) 146/152bpm [1277b/mi] 67cal 18) 0.62mi - 5:23(8:40/mi) 148/152bpm [1282b/mi] 66cal 19) 0.54mi - 5:19(9:51/mi) 142/154bpm [1398b/mi] 60cal Add a comment	-	0mi, 53:08 Cross - Strength Add a comment
Tue 14th Mar Mar 14	Wed 15th Mar Mar 15	Thu 16th Mar Mar 16	Fri 17th Mar Mar 17	Sat 18th Mar Mar 18	Sun 19th Mar Mar 19	Mon 20th Mar Mar 20
4.8mi, 56:48 Run - General Split Summary === 1) 0.62mi - 6:34(10:34/mi) 105/118bpm [1110b/mi] 65cal 2) 0.62mi - 7:43(12:25/mi) 106/119bpm [1316b/mi] 69cal 3) 0.62mi - 7:05(11:25/mi) 113/130bpm [1289b/mi] 68cal 4) 0.62mi - 8:03(12:58/mi) 109/127bpm [1413b/mi] 67cal 5) 0.62mi - 7:04(11:22/mi) 115/126bpm [1306b/mi] 67cal 6) 0.62mi - 7:28(12:01/mi) 108/122bpm [1298b/mi] 64cal 7) 0.62mi - 7:21(11:50/mi) 115/123bpm [1361b/mi] 64cal 8) 0.45mi - 5:30(12:10/mi) 107/124bpm [1303b/mi] 47cal Add a comment	0mi, 52:18 Cross - Strength Add a comment	-	3.4mi, 26:59 Run - General Split Summary === 1) 0.62mi - 4:32(7:17/mi) 135/152bpm [983b/mi] 57cal 2) 0.62mi - 4:40(7:31/mi) 148/153bpm [1113b/mi] 67cal 3) 0.62mi - 5:26(8:45/mi) 148/161bpm [1295b/mi] 67cal 4) 0.62mi - 5:03(8:08/mi) 153/165bpm [1245b/mi] 67cal 5) 0.62mi - 5:19(8:34/mi) 158/165bpm [1353b/mi] 69cal 6) 0.25mi - 1:58(7:47/mi) 160/167bpm [1246b/mi] 27cal Add a comment 0.6mi, 6:58 Run - General Split Summary === 1) 0.58mi - 6:58(11:58/mi) 115/130bpm [1376b/mi] 66cal Add a comment	10mi, 1:57:14 Run - General Split Summary === 1) 0.62mi - 6:53(11:04/mi) 117/135bpm [1295b/mi] 67cal 2) 0.62mi - 6:45(10:52/mi) 136/151bpm [1478b/mi] 75cal 3) 0.62mi - 6:48(10:57/mi) 151/155bpm [1654b/mi] 76cal 4) 0.62mi - 6:38(10:41/mi) 149/154bpm [1591b/mi] 71cal 5) 0.62mi - 7:26(11:58/mi) 146/157bpm [1747b/mi] 71cal 6) 0.62mi - 6:45(10:52/mi) 148/156bpm [1608b/mi] 73cal 7) 0.62mi - 9:04(14:36/mi) 137/156bpm [2001b/mi] 83cal 8) 0.62mi - 10:04(16:12/mi) 134/152bpm [2170b/mi] 88cal 9) 0.62mi - 7:06(11:26/mi) 146/159bpm [1669b/mi] 70cal 10) 0.62mi - 7:30(12:04/mi) 152/166bpm [1833b/mi] 77cal 11) 0.62mi - 6:22(10:15/mi) 160/170bpm [1640b/mi] 70cal 12) 0.62mi - 7:02(11:19/mi) 154/168bpm [1742b/mi] 72cal 13) 0.62mi - 7:16(11:41/mi) 152/165bpm [1776b/mi] 74cal 14) 0.62mi - 6:59(11:15/mi) 162/169bpm [1822b/mi] 78cal 15) 0.62mi - 7:15(11:41/mi) 161/172bpm [1880b/mi] 79cal 16) 0.62mi - 6:31(10:29/mi) 163/171bpm [1708b/mi] 72cal 17) 0.08mi - 50(10:25/mi) 166/170bpm [1730b/mi] 10cal Add a comment	1.1mi, 48:20 Swim - General Split Summary === 1) 0.06mi - 2:23(38:17/mi) 74/74bpm [2834b/mi] 20cal 23/rpm 2) 0.06mi - 2:22(38:02/mi) 74/74bpm [2815b/mi] 20cal 28/rpm 3) 0mi - 15(0/mi) 74/74bpm [INFb/mi] 4) 0.03mi - 58(31:08/mi) 74/74bpm [2304b/mi] 10cal 26/rpm 5) 0mi - 21(0/mi) 74/74bpm [INFb/mi] 6) 0.03mi - 59(31:27/mi) 74/74bpm [2327b/mi] 10cal 29/rpm 7) 0mi - 20(0/mi) 74/74bpm [INFb/mi] 8) 0.03mi - 59(31:43/mi) 74/74bpm [2347b/mi] 10cal 27/rpm 9) 0mi - 19(0/mi) 74/74bpm [INFb/mi] 10) 0.03mi - 1:02(33:01/mi) 74/74bpm [2443b/mi] 10cal 29/rpm 11) 0mi - 2:21(0/mi) 74/74bpm [INFb/mi] 12) 0.03mi - 51(27:37/mi) 74/74bpm [2044b/mi] 10cal 28/rpm 13) 0mi - 16(0/mi) 74/74bpm [INFb/mi] 14) 0.03mi - 54(29:02/mi) 74/74bpm [2148b/mi] 10cal 28/rpm 15) 0mi - 15(0/mi) 74/74bpm [INFb/mi] 16) 0.03mi - 54(28:57/mi) 74/74bpm [2143b/mi] 10cal 31/rpm 17) 0mi - 18(0/mi) 74/74bpm [INFb/mi] 18) 0.03mi - 1:01(32:45/mi) 74/74bpm [2424b/mi] 10cal 28/rpm 19) 0mi - 12(0/mi) 74/74bpm [INFb/mi] 20) 0.03mi - 57(30:48/mi) 74/74bpm [2280b/mi] 10cal 29/rpm 21) 0mi - 31(0/mi) 74/74bpm [INFb/mi] 22) 0.03mi - 56(30:11/mi) 74/74bpm [2234b/mi] 10cal 27/rpm 23) 0mi - 54(0/mi) 74/74bpm [INFb/mi] 24) 0.06mi - 1:52(30:05/mi) 74/74bpm [2226b/mi] 20cal 27/rpm 25) 0mi - 46(0/mi) 74/74bpm [INFb/mi] 26) 0.03mi - 55(29:15/mi) 74/74bpm [2165b/mi] 10cal 29/rpm 27) 0mi - 8(0/mi) 74/74bpm [INFb/mi] 28) 0.03mi - 1:00(32:09/mi) 74/74bpm [2379b/mi] 10cal 27/rpm 29) 0mi - 7(0/mi) 74/74bpm [INFb/mi] 30) 0.03mi - 59(31:48/mi) 74/74bpm [2353b/mi] 10cal 26/rpm 31) 0mi - 10(0/mi) 74/74bpm [INFb/mi] 32) 0.03mi - 57(30:35/mi) 74/74bpm [2263b/mi] 10cal 25/rpm 33) 0mi - 44(0/mi) 74/74bpm [INFb/mi] 34) 0.11mi - 3:50(35:15/mi) 74/74bpm [2608b/mi] 37cal 23/rpm 35) 0mi - 33(0/mi) 74/74bpm [INFb/mi] 36) 0.03mi - 55(29:44/mi) 74/74bpm [2200b/mi] 10cal 30/rpm 37) 0mi - 6(0/mi) 74/74bpm [INFb/mi] 38) 0.03mi - 1:00(32:17/mi) 74/74bpm [2389b/mi] 10cal 29/rpm 39) 0mi - 31(0/mi) 74/74bpm [INFb/mi] 40) 0.19mi - 6:10(33:07/mi) 74/74bpm [2451b/mi] 60cal 28/rpm 41) 0mi - 1:38(0/mi) 74/74bpm [INFb/mi] 42) 0.02mi - 28(30:26/mi) 74/74bpm [2252b/mi] 5cal 27/rpm 43) 0mi - 9(0/mi) 74/74bpm [INFb/mi] 44) 0.02mi - 29(31:05/mi) 74/74bpm [2300b/mi] 5cal 25/rpm 45) 0mi - 12(0/mi) 74/74bpm [INFb/mi] 46) 0.02mi - 28(29:43/mi) 74/74bpm [2199b/mi] 5cal 26/rpm 47) 0mi - 13(0/mi) 74/74bpm [INFb/mi] 48) 0.02mi - 31(32:54/mi) 74/74bpm [2434b/mi] 5cal 25/rpm 49) 0mi - 10(0/mi) 74/74bpm [INFb/mi] 50) 0.02mi - 30(32:28/mi) 74/74bpm [2402b/mi] 5cal 24/rpm 51) 0mi - 12(0/mi) 74/74bpm [INFb/mi] 52) 0.02mi - 27(28:59/mi) 74/74bpm [2145b/mi] 5cal 24/rpm 53) 0mi - 47(0/mi) 74/74bpm [INFb/mi] 54) 0.03mi - 1:03(34:01/mi) 74/74bpm [2517b/mi] 10cal 22/rpm Add a comment 0.1mi, 4:10 Swim - General Split Summary === 1) 0.14mi - 4:10(29:47/mi) 63/63bpm [1876b/mi] 45cal 21/rpm Add a comment	-
Tue 21st Mar Mar 21	Wed 22nd Mar Mar 22	Thu 23rd Mar Mar 23	Fri 24th Mar Mar 24	Sat 25th Mar Mar 25	Sun 26th Mar Mar 26	Mon 27th Mar Mar 27
3.2mi, 55:10 Run - General Split Summary === 1) 0mi - 2(0/mi) 69/69bpm [INFb/mi] 2) 0.01mi - 13(40:57/mi) 70/71bpm [2867b/mi] 3) 0.62mi - 10:42(17:14/mi) 69/80bpm [1189b/mi] 58cal 4) 0.62mi - 10:44(17:16/mi) 74/81bpm [1278b/mi] 57cal 5) 0.62mi - 10:26(16:47/mi) 73/80bpm [1225b/mi] 59cal 6) 0.62mi - 10:35(17:02/mi) 69/84bpm [1175b/mi] 58cal 7) 0.62mi - 10:35(17:02/mi) 66/74bpm [1124b/mi] 59cal 8) 0.11mi - 1:54(17:33/mi) 66/70bpm [1159b/mi] 10cal Add a comment	-	0mi, 1:09:07 Cross - Strength Add a comment	-	4.2mi, 47:26 Run - General Split Summary === 1) 0.62mi - 6:19(10:10/mi) 121/132bpm [1230b/mi] 66cal 2) 0.62mi - 6:55(11:09/mi) 116/131bpm [1293b/mi] 72cal 3) 0.62mi - 6:06(9:49/mi) 132/137bpm [1296b/mi] 68cal 4) 0.62mi - 7:33(12:09/mi) 113/124bpm [1372b/mi] 65cal 5) 0.62mi - 8:31(13:42/mi) 106/125bpm [1453b/mi] 69cal 6) 0.62mi - 7:11(11:33/mi) 113/129bpm [1305b/mi] 66cal 7) 0.46mi - 4:51(10:35/mi) 118/133bpm [1248b/mi] 53cal Add a comment 3.1mi, 37:56 Run - General Split Summary === 1) 0.62mi - 7:49(12:35/mi) 122/137bpm [1536b/mi] 70cal 2) 0.62mi - 7:58(12:49/mi) 122/139bpm [1564b/mi] 76cal 3) 0.62mi - 7:22(11:52/mi) 118/146bpm [1400b/mi] 73cal 4) 0.62mi - 6:51(11:02/mi) 128/142bpm [1412b/mi] 72cal 5) 0.62mi - 7:55(12:46/mi) 114/128bpm [1456b/mi] 68cal Add a comment 3.2mi, 33:03 Run - General Split Summary === 1) 0.62mi - 5:40(9:07/mi) 119/134bpm [1084b/mi] 60cal 2) 0.62mi - 6:17(10:06/mi) 130/138bpm [1314b/mi] 67cal 3) 0.62mi - 6:18(10:09/mi) 126/137bpm [1278b/mi] 66cal 4) 0.62mi - 6:23(10:17/mi) 125/136bpm [1285b/mi] 66cal 5) 0.62mi - 6:52(11:03/mi) 123/134bpm [1360b/mi] 67cal 6) 0.13mi - 1:33(11:56/mi) 118/123bpm [1407b/mi] 13cal Add a comment	0mi, 22:15 Cross - Strength Add a comment	-

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Tiptoes
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