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Recent Training
8th May	General	3.1mi	36:36
8th May	General	0.8mi	9:13
7th May	General	4mi	36:28
6th May	General	0.2mi	1:39
6th May	General	7.4mi	1:13:24

12 Month Benchmarks	Run
Mile	8:11
5k	26:24
5mi	47:15
10k	59:41
10mi	1:37:40
Half	2:13:44

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+ 105 others

Best Times
Best WAVA

Dist	Races	PB	2011	2012	2013	2014	2015	2016	2017	2018	2019	2020
5km	4	23:47 7:39/mi			23:47
10km	11	48:44 7:51/mi	53:48	50:15	48:44	49:25	49:14		51:31
13.1mi	20	1:47:30 8:12/mi		1:58:29	1:53:57	1:48:24	1:47:30	1:49:58	1:51:40	1:51:00	1:54:14	1:55:17
26.2mi	5	3:55:06 8:58/mi					3:57:58	3:55:06	3:58:04	4:08:29	4:02:18

2020		Result	WAVA	Distance
23 Feb	Wokingham Half Marathon	1:55:17	67.55	13.1mi
2019		Result	WAVA	Distance
1 Dec	Bedford Harriers Half Marathon	1:59:30	65.16	13.1mi
14 Apr	Brighton Marathon	4:02:18	66.01	26.2mi
10 Mar	The Big Half	1:54:14	67.32	13.1mi
2018		Result	WAVA	Distance
2 Dec	Bedford Harriers Half Marathon	2:00:19	63.92	13.1mi
2 Sep	Maidenhead Half Marathon	2:00:01	64.08	13.1mi
22 Apr	London Marathon	4:08:29	63.55	26.2mi
4 Mar	The Big Half	1:51:00	68.44	13.1mi
2017		Result	WAVA	Distance
3 Dec	Bedford Harriers Half Marathon	1:54:43	66.22	13.1mi
12 Nov	Grand Union Canal Autumn Half Marathon (point-to-point)	1:55:07	65.99	13.1mi
22 Oct	Stroud Half Marathon	1:52:29	67.53	13.1mi
15 Oct	Run the river 10k, Edmonton	51:31	68.15	10km
17 Sep	Run Reigate Half Marathon	1:53:58	66.65	13.1mi
2 Apr	Greater Manchester Marathon	3:58:04	65.49	26.2mi
4 Mar	Runthrough Half Marathon Victoria Park	1:51:40	67.21	13.1mi
2016		Result	WAVA	Distance
24 Apr	London Marathon	3:55:06	65.48	26.2mi
28 Feb	Roding Valley Half Marathon	1:49:58	67.43	13.1mi
2015		Result	WAVA	Distance
6 Dec	Bedford Harriers Half Marathon	1:50:24	67.16	13.1mi
25 Oct	Stroud Half Marathon	1:48:29	68.35	13.1mi
18 Oct	Jill Oliver 10k, Edmonton	49:14	69.62	10km
27 Sep	Ealing Half Marathon	1:47:30	68.98	13.1mi
12 Jul	Lee Valley 10k	49:18	69.52	10km
12 Apr	Brighton Marathon	3:57:58	63.90	26.2mi
8 Mar	Roding Valley Half Marathon	1:53:21	64.64	13.1mi
2014		Result	WAVA	Distance
19 Oct	Jill Oliver 10k, Edmonton	49:25	68.55	10km
16 Feb	Brighton Half Marathon	1:48:24	66.81	13.1mi
2013		Result	WAVA	Distance
6 Oct	Regent's Park 10k Winter Series #1	48:44	68.70	10km
24 Aug	Walthamstow Parkrun	23:47	68.00	5km
5 May	Regents park 10 k race	48:50	67.80	10km
27 Apr	Walthamstow Parkrun	23:54	66.98	5km
13 Apr	Walthamstow Parkrun	24:27	65.47	5km
7 Apr	Waltham Forest Borough Run	1:53:57	62.84	13.1mi
2 Mar	Walthamstow Parkrun	24:37	65.03	5km
2012		Result	WAVA	Distance
3 Jun	Regent's Park 10k Summer Series #3	50:15	65.20	10km
1 Apr	Waltham Forest Borough Run	1:58:29	59.81	13.1mi
4 Mar	Regent's Park 10k Winter Series #6	50:47	64.51	10km
19 Feb	Brighton Half Marathon	2:01:37	58.27	13.1mi
2011		Result	WAVA	Distance
4 Dec	Mornington Chasers First Sunday of the Month Winter 10K GP Series	53:48	60.89	10km
2 Oct	Regents Park Winter 10k Series	54:21	60.28	10km
3 Jul	Regent's Park Summer 10k	56:29	58.00	10km

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	140	110	131	131	28	0	0	0	0	0	0	0	540
2020	168	148	163	139	110	90	86	109	111	122	132	150	1528
2019	145	169	169	89	97	96	68	96	83	96	108	105	1321
2018	163	178	184	116	103	95	92	96	108	88	79	129	1432
2017	138	170	148	70	89	115	85	110	104	124	118	118	1390
2016	148	163	213	116	119	113	95	154	67	0	34	100	1322
2015	121	160	193	105	95	130	116	113	124	105	128	93	1483
2014	128	109	130	113	97	0	22	78	112	128	5	55	979
2013	121	105	121	112	111	125	112	90	115	88	117	126	1342
2012	52	90	73	108	94	99	105	82	77	110	116	110	1116
2011	0	0	0	0	0	0	26	61	83	80	96	78	424

Mon 12th Apr Apr 12	Tue 13th Apr Apr 13	Wed 14th Apr Apr 14	Thu 15th Apr Apr 15	Fri 16th Apr Apr 16	Sat 17th Apr Apr 17	Sun 18th Apr Apr 18
-	4.2mi, 40:25 Running - General Split Summary === 1) 1m - 9:31(9:31/m) 150/189bpm 87cal 6.3/6.76mph 2) 1m - 9:36(9:36/m) 144/166bpm 76cal 6.25/6.76mph 3) 1m - 9:32(9:32/m) 144/149bpm 73cal 6.29/6.82mph 4) 1m - 9:39(9:39/m) 147/154bpm 75cal 6.22/6.57mph 5) 0.2m - 2:07(10:36/m) 144/147bpm 15cal 5.66/6.49mph Add a comment	-	18.5mi, 3:10:22 Running - General Split Summary === 1) 1m - 9:43(9:43/m) 126/144bpm 67cal 6.17/6.7mph 2) 1m - 10:01(10:01/m) 133/153bpm 71cal 5.99/6.93mph 3) 1m - 9:50(9:50/m) 147/155bpm 85cal 6.1/6.57mph 4) 1m - 9:34(9:34/m) 145/160bpm 74cal 6.27/6.87mph 5) 1m - 9:58(9:58/m) 147/160bpm 78cal 6.02/7.39mph 6) 1m - 9:43(9:43/m) 147/154bpm 71cal 6.17/7.56mph 7) 1m - 9:43(9:43/m) 149/154bpm 74cal 6.17/6.55mph 8) 1m - 9:46(9:46/m) 149/165bpm 71cal 6.15/6.87mph 9) 1m - 9:53(9:53/m) 147/167bpm 62cal 6.07/6.95mph 10) 1m - 10:12(10:12/m) 149/157bpm 68cal 5.88/6.49mph 11) 1m - 10:12(10:12/m) 149/191bpm 65cal 5.88/7.12mph 12) 1m - 9:55(9:55/m) 189/204bpm 119cal 6.05/7.01mph 13) 1m - 10:06(10:06/m) 164/193bpm 74cal 5.95/6.66mph 14) 1m - 9:49(9:49/m) 150/166bpm 46cal 6.11/7.47mph 15) 1m - 12:08(12:08/m) 137/157bpm 48cal 4.94/7.08mph 16) 1m - 12:33(12:33/m) 137/159bpm 54cal 4.78/6.24mph 17) 1m - 11:20(11:20/m) 149/191bpm 83cal 5.3/6.57mph 18) 1m - 10:34(10:34/m) 149/166bpm 65cal 5.68/6.66mph 19) 0.5m - 5:22(10:51/m) 143/158bpm 27cal 5.53/7.39mph Add a comment	-	3.1mi, 35:07 Running - General Split Summary === 1) 1m - 11:52(11:52/m) 119/132bpm 80cal 5.06/6.1mph 2) 1m - 11:09(11:09/m) 130/136bpm 76cal 5.38/6.01mph 3) 1m - 10:53(10:53/m) 132/137bpm 72cal 5.51/6.12mph 4) 0.11m - 1:13(11:11/m) 135/136bpm 8cal 5.36/5.76mph Add a comment	-
Mon 19th Apr Apr 19	Tue 20th Apr Apr 20	Wed 21st Apr Apr 21	Thu 22nd Apr Apr 22	Fri 23rd Apr Apr 23	Sat 24th Apr Apr 24	Sun 25th Apr Apr 25
-	6.4mi, 1:03:38 Running - General Split Summary === 1) 1m - 9:49(9:49/m) 127/145bpm 71cal 6.11/6.76mph 2) 1m - 9:51(9:51/m) 140/146bpm 79cal 6.09/6.72mph 3) 1m - 9:47(9:47/m) 144/153bpm 80cal 6.14/7.06mph 4) 1m - 9:49(9:49/m) 146/149bpm 78cal 6.12/6.8mph 5) 1m - 10:00(10:00/m) 148/157bpm 80cal 6/6.72mph 6) 1m - 10:03(10:03/m) 155/174bpm 87cal 5.97/6.7mph 7) 0.43m - 4:20(10:03/m) 153/160bpm 36cal 5.97/6.7mph Add a comment	7.4mi, 1:16:36 Running - General Split Summary === 1) 1m - 10:56(10:56/m) 122/141bpm [1334b/mi] 74cal 5.49/6.24mph 2) 1m - 11:26(11:26/m) 130/140bpm [1486b/mi] 79cal 5.25/6.24mph 3) 1m - 10:48(10:48/m) 133/144bpm [1436b/mi] 72cal 5.56/6.68mph 4) 1m - 10:02(10:02/m) 141/153bpm [1415b/mi] 76cal 5.98/6.91mph 5) 1m - 9:38(9:38/m) 145/153bpm [1398b/mi] 75cal 6.23/6.72mph 6) 1m - 9:33(9:33/m) 145/157bpm [1386b/mi] 70cal 6.28/7.03mph 7) 1m - 9:48(9:48/m) 144/150bpm [1411b/mi] 67cal 6.12/6.95mph 8) 0.44m - 4:25(10:03/m) 137/145bpm [1377b/mi] 23cal 5.97/6.89mph Add a comment	-	2.7mi, 35:52 Running - General Split Summary === 1) 1m - 13:11(13:11/m) 176/185bpm [2319b/mi] 140cal 4.55/5.59mph 2) 1m - 13:49(13:49/m) 171/187bpm [2362b/mi] 140cal 4.34/6.01mph 3) 0.67m - 8:53(13:17/m) 128/148bpm [1701b/mi] 45cal 4.51/6.07mph Add a comment	3.1mi, 36:08 Running - General Split Summary === 1) 1m - 11:54(11:54/m) 118/128bpm [1404b/mi] 79cal 5.04/6.28mph 2) 1m - 11:44(11:44/m) 126/135bpm [1478b/mi] 78cal 5.11/6.41mph 3) 1m - 11:21(11:21/m) 129/133bpm [1465b/mi] 70cal 5.28/6.05mph 4) 0.11m - 1:08(10:13/m) 132/137bpm [1348b/mi] 7cal 5.87/5.8mph Add a comment	3.2mi, 31:33 Running - General Split Summary === 1) 1m - 9:58(9:58/m) 138/157bpm [1376b/mi] 79cal 6.02/6.62mph 2) 1m - 9:50(9:50/m) 143/155bpm [1405b/mi] 77cal 6.11/6.66mph 3) 1m - 9:59(9:59/m) 144/154bpm [1438b/mi] 78cal 6.01/6.8mph 4) 0.17m - 1:46(10:11/m) 151/157bpm [1537b/mi] 14cal 5.89/6.85mph Add a comment 8.3mi, 1:26:02 Running - General Split Summary === 1) 1m - 9:58(9:58/m) 128/141bpm [1276b/mi] 67cal 6.02/7.22mph 2) 1m - 10:04(10:04/m) 132/139bpm [1330b/mi] 67cal 5.96/6.49mph 3) 1m - 10:00(10:00/m) 134/144bpm [1339b/mi] 64cal 6/6.82mph 4) 1m - 9:46(9:46/m) 140/147bpm [1368b/mi] 66cal 6.14/6.72mph 5) 1m - 10:31(10:31/m) 135/146bpm [1420b/mi] 62cal 5.7/6.72mph 6) 1m - 10:32(10:32/m) 135/149bpm [1423b/mi] 60cal 5.69/6.32mph 7) 1m - 10:32(10:32/m) 135/161bpm [1421b/mi] 56cal 5.7/6.66mph 8) 1m - 10:52(10:52/m) 135/142bpm [1467b/mi] 60cal 5.52/6.87mph 9) 0.33m - 3:45(11:20/m) 135/149bpm [1529b/mi] 20cal 5.3/5.97mph Add a comment
Mon 26th Apr Apr 26	Tue 27th Apr Apr 27	Wed 28th Apr Apr 28	Thu 29th Apr Apr 29	Fri 30th Apr Apr 30	Sat 1st May May 1	Sun 2nd May May 2
-	10mi, 1:40:00 Running - General Split Summary === 1) 1m - 9:43(9:43/m) 139/158bpm [1351b/mi] 78cal 6.17/6.8mph 2) 1m - 10:01(10:01/m) 154/170bpm [1543b/mi] 93cal 5.99/6.66mph 3) 1m - 10:10(10:10/m) 154/166bpm [1565b/mi] 91cal 5.9/6.49mph 4) 1m - 9:52(9:52/m) 154/169bpm [1518b/mi] 84cal 6.08/7.08mph 5) 1m - 9:50(9:50/m) 146/154bpm [1436b/mi] 63cal 6.1/6.7mph 6) 1m - 10:05(10:05/m) 143/149bpm [1443b/mi] 57cal 5.95/6.95mph 7) 1m - 10:03(10:03/m) 138/149bpm [1386b/mi] 47cal 5.97/6.85mph 8) 1m - 10:04(10:04/m) 140/150bpm [1409b/mi] 49cal 5.96/6.62mph 9) 1m - 10:04(10:04/m) 142/148bpm [1429b/mi] 52cal 5.96/7.16mph 10) 1m - 10:07(10:07/m) 132/159bpm [1335b/mi] 48cal 5.93/7.28mph 11) 0m - 1(6:23/m) 130/130bpm [829b/mi] 9.41/7.08mph Add a comment	7.7mi, 1:17:52 Running - General Split Summary === 1) 1m - 10:16(10:16/m) 152/190bpm [1560b/mi] 89cal 5.85/6.95mph 2) 1m - 9:49(9:49/m) 136/143bpm [1336b/mi] 66cal 6.11/6.78mph 3) 1m - 9:47(9:47/m) 133/151bpm [1302b/mi] 60cal 6.13/6.74mph 4) 1m - 10:01(10:01/m) 145/154bpm [1453b/mi] 76cal 5.99/6.68mph 5) 1m - 10:05(10:05/m) 144/153bpm [1452b/mi] 70cal 5.95/6.51mph 6) 1m - 9:54(9:54/m) 138/152bpm [1365b/mi] 53cal 6.06/6.95mph 7) 1m - 10:20(10:20/m) 137/149bpm [1416b/mi] 55cal 5.8/6.55mph 8) 0.74m - 7:40(10:22/m) 129/140bpm [1338b/mi] 29cal 5.78/6.26mph Add a comment	-	4mi, 36:03 Running - General Split Summary === 1) 1m - 9:24(9:24/m) 164/178bpm [1542b/mi] 95cal 6.38/6.82mph 2) 1m - 8:58(8:58/m) 148/153bpm [1327b/mi] 76cal 6.69/7.12mph 3) 1m - 8:51(8:51/m) 155/166bpm [1372b/mi] 80cal 6.78/7.37mph 4) 1m - 8:45(8:45/m) 155/168bpm [1357b/mi] 77cal 6.85/7.26mph 5) 0.01m - 4(7:02/m) 161/161bpm [1131b/mi] 8.54/6.66mph Add a comment	3.1mi, 35:12 Running - General Split Summary === 1) 1m - 11:30(11:30/m) 108/128bpm [1242b/mi] 66cal 5.22/6.47mph 2) 1m - 11:24(11:24/m) 120/131bpm [1367b/mi] 72cal 5.27/6.07mph 3) 1m - 11:10(11:10/m) 128/134bpm [1428b/mi] 72cal 5.38/6.22mph 4) 0.11m - 1:09(10:30/m) 130/134bpm [1364b/mi] 7cal 5.72/5.82mph Add a comment	5.2mi, 51:39 Running - General Split Summary === 1) 1m - 9:47(9:47/m) 125/138bpm [1222b/mi] 67cal 6.14/7.01mph 2) 1m - 9:51(9:51/m) 132/142bpm [1299b/mi] 69cal 6.1/7.26mph 3) 1m - 9:57(9:57/m) 137/144bpm [1362b/mi] 72cal 6.03/6.43mph 4) 1m - 9:57(9:57/m) 137/144bpm [1364b/mi] 67cal 6.03/6.82mph 5) 1m - 9:45(9:45/m) 136/144bpm [1325b/mi] 61cal 6.16/6.74mph 6) 0.23m - 2:23(10:24/m) 135/140bpm [1404b/mi] 13cal 5.77/6.37mph Add a comment
Mon 3rd May May 3	Tue 4th May May 4	Wed 5th May May 5	Thu 6th May May 6	Fri 7th May May 7	Sat 8th May May 8	Sun 9th May May 9
-	4.4mi, 44:34 Running - General Split Summary === 1) 1m - 10:11(10:11/m) 118/133bpm [1202b/mi] 61cal 5.89/7.08mph 2) 1m - 10:11(10:11/m) 138/151bpm [1405b/mi] 81cal 5.89/6.3mph 3) 1m - 10:03(10:03/m) 146/154bpm [1466b/mi] 86cal 5.97/6.35mph 4) 1m - 9:51(9:51/m) 146/162bpm [1438b/mi] 80cal 6.09/6.47mph 5) 0.4m - 4:18(10:48/m) 142/155bpm [1533b/mi] 31cal 5.56/6.28mph Add a comment	-	0.2mi, 1:39 Running - General Split Summary === 1) 0.15m - 1:39(10:56/m) 114/134bpm [1247b/mi] 11cal 5.48/5.93mph Add a comment 7.4mi, 1:13:24 Running - General Split Summary === 1) 1m - 9:50(9:50/m) 112/147bpm [1101b/mi] 55cal 6.1/6.68mph 2) 1m - 9:54(9:54/m) 138/147bpm [1366b/mi] 79cal 6.06/6.74mph 3) 1m - 9:27(9:27/m) 146/161bpm [1379b/mi] 81cal 6.36/6.78mph 4) 1m - 9:41(9:41/m) 146/154bpm [1415b/mi] 78cal 6.19/6.7mph 5) 1m - 10:11(10:11/m) 147/158bpm [1496b/mi] 82cal 5.9/6.62mph 6) 1m - 10:05(10:05/m) 134/149bpm [1352b/mi] 50cal 5.95/6.41mph 7) 1m - 10:04(10:04/m) 139/148bpm [1399b/mi] 60cal 5.96/6.39mph 8) 0.42m - 4:12(9:58/m) 136/151bpm [1355b/mi] 22cal 6.02/6.32mph Add a comment	4mi, 36:28 Running - General Split Summary === 1) 1m - 9:33(9:33/m) 138/154bpm [1318b/mi] 80cal 6.28/7.18mph 2) 1m - 9:04(9:04/m) 149/156bpm [1351b/mi] 84cal 6.62/7.01mph 3) 1m - 8:58(8:58/m) 155/165bpm [1391b/mi] 87cal 6.69/7.01mph 4) 1m - 8:50(8:50/m) 157/170bpm [1386b/mi] 85cal 6.8/7.14mph 5) 0.01m - 4(7:22/m) 159/161bpm [1171b/mi] 8.15/6.76mph Add a comment	3.1mi, 36:36 Running - General Split Summary === 1) 1m - 11:52(11:52/m) 125/132bpm [1484b/mi] 85cal 5.05/7.03mph 2) 1m - 12:02(12:02/m) 125/143bpm [1504b/mi] 83cal 4.99/6.66mph 3) 1m - 11:31(11:31/m) 128/136bpm [1474b/mi] 77cal 5.21/6.12mph 4) 0.11m - 1:11(10:58/m) 125/135bpm [1371b/mi] 6cal 5.47/6.01mph Add a comment 0.8mi, 9:13 Running - General Split Summary === 1) 0.8m - 9:13(11:34/m) 132/153bpm [1526b/mi] 74cal 5.19/5.87mph Add a comment	-

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