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Recent Training
15th May	General	4.8mi	53:57
14th May	General	3.4mi	38:34
11th May	General	3.5mi	41:29
10th May	General	4.7mi	56:59
7th May	General	3.3mi	38:09

12 Month Benchmarks	Run	Bike
Mile	9:08	4:02
5k	31:01	14:13
5mi	52:04	28:30
10k	1:05:12	0
10mi	1:47:37	0
Half	2:25:24	0

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+ 80 others

Best Times
Best WAVA

Dist	Races	PB	WB	2009	2010	2011	2012	2019
5km	11	26:44 8:36/mi	56.47		27:22 51.55	27:49 51.09	27:37 51.84	26:44 56.47
10km	6	56:27 9:05/mi	54.59	59:18 47.84	58:54 48.55	58:45 49.07	57:03 50.95	56:27 54.59
13.1mi	2	2:09:18 9:52/mi	51.73					2:09:18 51.73
26.2mi	1	5:04:03 11:36/mi	42.54	5:04:03 42.54

2021		Result	WAVA	Distance
26 Sep	Hackney Half Marathon		0.00	13.1mi
2020		Result	WAVA	Distance
17 May	Hackney Half		0.00	13.1mi
2019		Result	WAVA	Distance
13 Oct	Royal Parks Half Marathon	2:10:00	51.46	13.1mi
24 Aug	Finsbury parkrun PB	26:44	56.47	5km
10 Aug	Finsbury parkrun	26:54	56.12	5km
3 Aug	Finsbury parkrun	26:59	55.95	5km
19 May	Virgin Sport Hackney Half Marathon PB	2:09:18	51.73	13.1mi
27 Apr	burgess park	27:35	54.73	5km
7 Apr	Regent's Park: Summer 10K Series - April PB	56:27	54.59	10km
5 Jan	Finsbury parkrun	29:33	51.09	5km
2012		Result	WAVA	Distance
4 Nov	Regent's Park 10k Winter Series #2 SB	57:03	50.95	10km
27 Oct	Finsbury parkrun SB	27:37	51.84	5km
4 Mar	Finsbury Park Festival of Running 5km	27:58	51.19	5km
2011		Result	WAVA	Distance
21 May	Finsbury parkrun	28:37	49.66	5km
16 Apr	Finsbury Parkrun SB	27:49	51.09	5km
12 Feb	Finsbury Parkrun	28:16	50.28	5km
2 Jan	Regents Park 10K Winter Series # 4 SB	58:45	49.07	10km
2010		Result	WAVA	Distance
20 Nov	Finsbury parkrun SB	27:22	51.55	5km
3 Oct	Regents Park Winter Series	1:02:38	45.66	10km
3 Jan	Regent's Park 10km, winter series (race 4) SB	58:54	48.55	10km
2009		Result	WAVA	Distance
1 Nov	Regents Park Winter 10k Series SB	59:18	47.84	10km
26 Sep	The Great Gorilla Run		0.00	7km
26 Apr	London Marathon PB	5:04:03	42.54	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
2022	8	0	0	0	0	0	0	0	0	0	0	0	8
2022	37	46	57	90	23	0	0	0	0	0	0	0	253
2022	4	0	0	0	0	0	0	0	0	0	0	0	4
2021	2	0	0	3	3	10	0	0	0	11	5	0	33
2021	78	71	63	75	42	77	56	31	56	60	52	39	700
2021	0	0	0	0	0	0	0	0	0	0	10	0	10
2020	4	5	6	0	0	0	5	15	5	0	0	12	51
2020	82	87	82	69	123	95	68	68	85	66	52	57	935
2019	1	8	2	13	4	3	11	8	3	4	5	3	64
2019	21	85	112	127	100	82	61	102	117	72	59	77	1014
2019	0	1	13	0	0	0	0	0	0	0	7	0	20
2012	0	0.8	0	0	0	0	0	0	0	0	0	0	0.8
2012	5	50	42	50	22	21	30	31	42	15	6	0	315
2011	0	0	0	0	0	0	0	0	25	2	9	17	52

Thu 21st Apr Apr 21	Fri 22nd Apr Apr 22	Sat 23rd Apr Apr 23	Sun 24th Apr Apr 24	Mon 25th Apr Apr 25	Tue 26th Apr Apr 26	Wed 27th Apr Apr 27
2mi, 22:01 Run - General Split Summary === 1) 1m - 11:09(11:09/m) 120/138bpm [1337b/mi] 129cal 5.38/6.37mph 2) 1m - 10:49(10:49/m) 133/141bpm [1439b/mi] 137cal 5.55/7.41mph 3) 0.01m - 4(8:36/m) 129/129bpm [1109b/mi] 6.98/5.45mph Add a comment 4mi, 46:43 Run - General Split Summary === 1) 1m - 11:43(11:43/m) 124/139bpm [1452b/mi] 138cal 5.12/6.12mph 2) 1m - 11:25(11:25/m) 129/134bpm [1473b/mi] 128cal 5.25/5.76mph 3) 1m - 11:46(11:46/m) 128/133bpm [1505b/mi] 138cal 5.1/6.76mph 4) 1m - 11:46(11:46/m) 129/136bpm [1518b/mi] 134cal 5.1/6.37mph 5) 0.01m - 3(10:49/m) 131/131bpm [1416b/mi] 5.55/5.38mph Add a comment	5mi, 56:31 Run - General Split Summary === 1) 1m - 11:13(11:13/m) 113/126bpm [1267b/mi] 121cal 5.35/6.18mph 2) 1m - 10:58(10:58/m) 119/132bpm [1305b/mi] 117cal 5.47/6.16mph 3) 1m - 11:05(11:05/m) 127/148bpm [1408b/mi] 131cal 5.41/5.8mph 4) 1m - 11:38(11:38/m) 130/136bpm [1511b/mi] 135cal 5.16/5.89mph 5) 1m - 11:34(11:34/m) 134/142bpm [1550b/mi] 144cal 5.19/6.1mph 6) 0.01m - 3(7:50/m) 136/136bpm [1065b/mi] 7.66/5.22mph Add a comment	-	4.8mi, 54:19 Run - General Split Summary === 1) 1m - 11:14(11:14/m) 128/139bpm [1437b/mi] 134cal 5.34/5.91mph 2) 1m - 11:24(11:24/m) 134/138bpm [1529b/mi] 143cal 5.26/5.82mph 3) 1m - 11:40(11:40/m) 136/148bpm [1586b/mi] 147cal 5.14/6.01mph 4) 1m - 11:14(11:14/m) 139/151bpm [1562b/mi] 146cal 5.34/5.91mph 5) 0.76m - 8:47(11:36/m) 137/145bpm [1588b/mi] 108cal 5.18/5.68mph Add a comment	-	5mi, 57:55 Run - General Split Summary === 1) 1m - 11:22(11:22/m) 123/137bpm [1398b/mi] 133cal 5.28/6.03mph 2) 1m - 11:16(11:16/m) 135/152bpm [1521b/mi] 149cal 5.33/7.33mph 3) 1m - 11:19(11:19/m) 132/147bpm [1494b/mi] 137cal 5.3/9.04mph 4) 1m - 11:38(11:38/m) 134/147bpm [1560b/mi] 139cal 5.15/7.78mph 5) 0.99m - 12:19(12:28/m) 133/150bpm [1659b/mi] 139cal 4.81/6.26mph Add a comment	4.7mi, 52:38 Run - General Split Summary === 1) 0.81m - 10:01(12:21/m) 127/138bpm [1568b/mi] 118cal 4.86/5.76mph 2) 1.01m - 10:10(10:04/m) 146/158bpm [1469b/mi] 143cal 5.96/6.26mph 3) 0.07m - 1:01(14:03/m) 129/142bpm [1813b/mi] 12cal 4.27/5.2mph 4) 1m - 10:15(10:14/m) 145/159bpm [1485b/mi] 144cal 5.86/6.72mph 5) 0.06m - 1:01(17:00/m) 134/150bpm [2277b/mi] 11cal 3.53/5.49mph 6) 1m - 10:11(10:08/m) 146/153bpm [1480b/mi] 143cal 5.92/6.39mph 7) 0.79m - 10:00(12:44/m) 131/148bpm [1669b/mi] 109cal 4.71/5.74mph Add a comment
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	Tue 3rd May May 3	Wed 4th May May 4
-	5.5mi, 1:01:05 Run - General Split Summary === 1) 0.8m - 10:01(12:35/m) 118/126bpm [1485b/mi] 105cal 4.77/5.63mph 2) 0.63m - 6:06(9:43/m) 130/152bpm [1264b/mi] 78cal 6.17/6.28mph 3) 0.06m - 1:02(17:28/m) 131/149bpm [2287b/mi] 12cal 3.44/6.18mph 4) 0.62m - 6:06(9:50/m) 142/150bpm [1396b/mi] 85cal 6.1/6.64mph 5) 0.06m - 1:01(18:08/m) 131/149bpm [2375b/mi] 12cal 3.31/5.85mph 6) 0.62m - 6:11(9:54/m) 143/152bpm [1415b/mi] 84cal 6.06/6.49mph 7) 0.05m - 1:01(19:40/m) 134/150bpm [2636b/mi] 12cal 3.05/5.91mph 8) 0.63m - 6:16(9:59/m) 140/148bpm [1398b/mi] 84cal 6.01/6.3mph 9) 0.06m - 1:01(18:06/m) 134/150bpm [2424b/mi] 11cal 3.32/6.07mph 10) 0.62m - 6:10(9:57/m) 145/153bpm [1443b/mi] 85cal 6.03/6.39mph 11) 0.06m - 1:01(18:26/m) 132/148bpm [2432b/mi] 10cal 3.26/5.89mph 12) 0.63m - 6:17(9:56/m) 146/155bpm [1450b/mi] 88cal 6.04/6.22mph 13) 0.05m - 1:01(18:53/m) 140/153bpm [2644b/mi] 12cal 3.18/6.16mph 14) 0.61m - 7:52(12:54/m) 127/135bpm [1638b/mi] 76cal 4.65/5.32mph Add a comment	-	3.6mi, 43:37 Run - General Split Summary === 1) 3.6m - 43:37(12:07/m) 125/137bpm [1515b/mi] 501cal 4.95/6.18mph Add a comment	-	-	-
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	Tue 10th May May 10	Wed 11th May May 11
-	-	3.3mi, 38:09 Run - General Split Summary === 1) 3.26m - 38:09(11:43/m) 127/139bpm [1488b/mi] 449cal 5.12/6.22mph Add a comment	-	-	4.7mi, 56:59 Run - General Split Summary === 1) 0.43m - 6:00(13:51/m) 116/135bpm [1606b/mi] 62cal 4.33/5.7mph 2) 3.84m - 46:00(11:59/m) 131/149bpm [1570b/mi] 543cal 5/7.33mph 3) 0.04m - 22(8:15/m) 134/140bpm [1107b/mi] 4cal 7.27/7.22mph 4) 0.08m - 1:00(12:43/m) 141/146bpm [1794b/mi] 13cal 4.72/7.22mph 5) 0.06m - 30(8:27/m) 144/148bpm [1218b/mi] 7cal 7.1/6.49mph 6) 0.09m - 1:00(11:09/m) 154/159bpm [1718b/mi] 14cal 5.38/7.03mph 7) 0.03m - 28(16:02/m) 151/154bpm [2421b/mi] 7cal 3.74/7.03mph 8) 0.05m - 27(8:55/m) 147/149bpm [1310b/mi] 6cal 6.73/6.74mph 9) 0.05m - 46(17:00/m) 146/151bpm [2482b/mi] 11cal 3.53/6.74mph 10) 0.04m - 26(10:05/m) 132/136bpm [1331b/mi] 5cal 5.95/6.64mph Add a comment	3.5mi, 41:29 Run - General Split Summary === 1) 0.06m - 43(12:26/m) 83/97bpm [1032b/mi] 5cal 4.83/5.11mph 2) 3.44m - 40:47(11:52/m) 131/152bpm [1554b/mi] 496cal 5.06/8.22mph Add a comment
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	Tue 17th May May 17	Wed 18th May May 18
-	-	3.4mi, 38:34 Run - General Split Summary === 1) 0.51m - 6:12(12:09/m) 128/151bpm [1556b/mi] 76cal 4.93/5.93mph 2) 2.91m - 32:22(11:07/m) 136/153bpm [1512b/mi] 412cal 5.4/8.64mph Add a comment	4.8mi, 53:57 Run - General Split Summary === 1) 4.8m - 53:57(11:14/m) 131/153bpm [1472b/mi] 666cal 5.34/7.62mph Add a comment	-	-	-

slowby M55

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