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Dick!
M55

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Recent Training
19th Aug	General	1mi	15:43
19th Aug	General	2.8mi	45:25
17th Aug	General	11.4mi	2:30:35
16th Aug	General	2.1mi	33:24
14th Aug	General	10mi	1:52:19

12 Month Benchmarks	Run	Bike
Mile	8:47	2:06
5k	28:24	6:52
5mi	45:50	11:04
10k	57:15	13:46
10mi	1:32:34	22:11
Half	2:21:25	29:10

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Best Times
Best WAVA

Dist	Races	PB	WB	2008	2009	2010	2012	2013	2014	2015	2016
1mi	2	6:37 6:37/mi	64.10		6:43 60.71				6:37 64.10
3.1mi	1	22:06 7:08/mi	67.12						22:06 67.12
5km	7	21:58 7:04/mi	67.67		22:08 64.21			23:19 63.27	23:20 63.22	21:58 67.67
5mi	2	34:35 6:55/mi	66.88		34:35 66.88			42:32 56.14
10km	10	44:56 7:14/mi	64.16		44:56 64.16		49:40 59.48	52:15 57.02	47:19 63.49	47:56 63.21
10mi	9	1:15:55 7:36/mi	62.19		1:15:55 62.19		1:24:00 58.12	1:21:03 60.76	1:22:13 60.41
13.1mi	5	1:40:10 7:39/mi	62.34		1:40:10 62.34		1:50:53 57.75	1:54:52 56.23	1:50:08 59.16	1:58:00 55.69
15mi	1	2:21:14 9:25/mi	50.21	2:21:14 50.21
26.2km	1	2:11:25 8:04/mi	61.03			2:11:25 61.03
17.3mi	1	2:53:56 10:03/mi	48.60		2:53:56 48.60
20mi	4	2:46:00 8:18/mi	59.36			2:46:00 59.36		3:13:00 52.38	3:12:00 53.11	3:14:00 53.02
26.2mi	6	3:54:07 8:56/mi	56.63			3:54:07 56.63	4:28:58 50.14	4:39:01 48.75	4:04:54 56.03
30mi	1	5:36:00 11:12/mi	48.36						5:36:00 48.36
42mi	1	10:22:00 14:49/mi	41.10								10:22:00 41.10
46mi	1	13:00:00 16:57/mi	35.90								13:00:00 35.90

2022		Result	WAVA	Distance
2 May	Big Bear Cider Run		0.00	7mi
2020		Result	WAVA	Distance
7 Jun	Stour Valley Marathon		0.00	27mi
7 Jun	Stour Valley Half Marathon		0.00	14mi
2 Feb	Watford Half Marathon		0.00	13.1mi
2019		Result	WAVA	Distance
29 Sep	Blackwater Navigation Marathon		0.00	26.2mi
14 Jul	Roding Around Marathon		0.00	26mi
16 Jun	Revelry Riot		0.00	6mi
7 Apr	Centenary Circle		0.00	20mi
2018		Result	WAVA	Distance
16 Jun	Bedford parkrun		0.00	5km
2 Apr	Planes Trains and Automobiles		0.00	6.5mi
2017		Result	WAVA	Distance
26 Feb	St Peters Way Ultra		0.00	42mi
2 Jan	Stansted Stagger		0.00	25.1mi
2016		Result	WAVA	Distance
5 Nov	Kings Forest 50k		0.00	50km
25 Sep	Waterways Triathlon (Short) Canoe, Bike, Run	/ /	0.00	7km/15km/8km
18 Sep	Dedham 10k		0.00	10km
17 Sep	Robin Hood 100		0.00	100mi
26 Jun	Herts Hobble		0.00	26.5mi
24 Jun	Springfield Friday night 5		0.00	5mi
18 Jun	Bocking and Blackwater 3k Fun run		0.00	3km
5 Jun	Stour Valley Marathon		0.00	27mi
30 May	Hatfield Broad Oak 10K Road Race		0.00	10km
21 May	Jurassic Quarter PB	13:00:00	35.90	46mi
15 May	Bury to Clare		0.00	18mi
8 May	Halstead & Essex Marathon		0.00	26.2mi
3 Apr	Essex Walker		0.00	27mi
28 Feb	St Peters Way Ultra PB	10:22:00	41.10	42mi
2015		Result	WAVA	Distance
25 Oct	Venice Marathon		0.00	26.2mi
11 Oct	Royal Parks Half Marathon		0.00	13.1mi
21 Jun	Hatfield Forest 10km		0.00	10km
29 May	ZSEA Banham Zoo Run PB	21:58	67.67	5km
25 May	Hatfield Broad Oak 10K Road Race	48:18	62.73	10km
10 May	Birchanger 10K	52:00	58.27	10km
4 May	Breckland 10K SB	47:56	63.21	10km
2 May	Great Notley parkrun	25:18	58.76	5km
12 Apr	Flitch 10k		0.00	10km
7 Mar	Great Notley parkrun		0.00	5km
22 Feb	Tarpley 20 SB	3:14:00	53.02	20mi
8 Feb	Great Bentley Half Marathon SB	1:58:00	55.69	13.1mi
2014		Result	WAVA	Distance
26 Dec	Witham Boxing Day 5		0.00	5mi
23 Nov	Hadleigh 10	1:36:36	51.41	10mi
8 Nov	Harlow Parkrun #1		0.00	5km
1 Nov	great notley parkrun PB	22:06	67.12	3.1mi
26 Oct	Stort 30 PB	5:36:00	48.36	30mi
12 Oct	Tiptree 10 SB	1:22:13	60.41	10mi
5 Oct	great notley autumn Duathlon	/ 55:00 /37:00	0.00	0km/20km/8km
14 Sep	In Flanders Field marathon	4:44:00	48.31	26.2mi
22 Jun	Mersea Island Round the Island Race		0.00	13.1mi
30 May	ZSEA Banham Zoo Fun Run	25:25	58.04	5km
26 May	Hatfield Broad Oak 10K SB	47:19	63.49	10km
11 May	Halstead & Essex Marathon SB	4:04:54	56.03	26.2mi
5 May	Breckland 10k	50:30	59.49	10km
26 Apr	Colchester Castle Parkrun 5km SB	23:20	63.22	5km
6 Apr	Brighton Marathon	4:28:00	51.20	26.2mi
16 Mar	Colchester Half Marathon		0.00	13.1mi
23 Feb	Tarpley 20 SB	3:12:00	53.11	20mi
9 Feb	Great Bentley Half Marathon SB	1:50:08	59.16	13.1mi
27 Jan	52 weeks for Laura 1 mile challenge PB	6:37	64.10	1mi
2013		Result	WAVA	Distance
21 Dec	Colchester Castle Park Parkrun SB	23:19	63.27	5km
24 Nov	Hadleigh 10	1:22:53	59.41	10mi
23 Nov	Cambridge parkrun	23:37	62.46	5km
10 Nov	Stebbing 10 SB	1:21:03	60.76	10mi
13 Oct	Tiptree 10	1:24:50	58.05	10mi
6 Oct	Royal Parks Half Marathon SB	1:54:52	56.23	13.1mi
15 Sep	Dedham 10k		0.00	10km
7 Jul	HALSTEAD 5 MILE FUN RUN SB	42:32	56.14	5mi
9 Jun	Great Easton 5		0.00	5mi
12 May	Birchanger 10K SB	52:15	57.02	10km
7 Apr	Paris Marathon SB	4:39:01	48.75	26.2mi
24 Feb	Tarpley 20 SB	3:13:00	52.38	20mi
2012		Result	WAVA	Distance
28 Oct	Tiptree 10 SB	1:24:00	58.12	10mi
23 Sep	Takeley 10K	52:50	55.92	10km
16 Sep	ZSL London Zoo Stampede		0.00	10km
17 Jun	Stortford 10	1:31:00	53.20	10mi
27 May	Edinburgh Marathon SB	4:28:58	50.14	26.2mi
13 May	Birchanger 10K	50:08	58.93	10km
7 May	Breckland 10k SB	49:40	59.48	10km
25 Mar	Stowmarket Half Marathon SB	1:50:53	57.75	13.1mi
26 Feb	Tarpley 10	1:25:40	56.51	10mi
2010		Result	WAVA	Distance
11 Apr	XXXIV Marathon de Paris PB	3:54:07	56.63	26.2mi
14 Mar	Kilomathon - England PB	2:11:25	61.04	26.2km
7 Mar	Essex 20 PB	2:46:00	59.36	20mi
2009		Result	WAVA	Distance
14 Jun	Southend Half Marathon PB	1:40:10	62.34	13.1mi
12 Jun	Springfield Striders Friday 5 PB	34:35	66.88	5mi
25 May	Vitality London 10,000 PB	44:56	64.16	10km
17 May	Great Baddow 10 PB	1:15:55	62.19	10mi
13 May	Crown to Crown 5k SB	22:08	64.21	5km
12 Apr	Essex Walker (17) PB	2:53:56	48.60	17.3mi
21 Jan	Thurrock Harriers 1 Mile Track Race SB	6:43	60.71	1mi
2008		Result	WAVA	Distance
27 Jan	Benfleet 15 PB	2:21:14	50.21	15mi

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	11	1	3	1	6	13	7	7	0	0	0	0	50
2022	37	59	60	38	2	15	55	53	0	0	0	0	320
2022	14	0	0	15	67	91	87	0	0	0	0	0	273
2021	2	8	5	4	7	1	2	3	11	11	8	3	64
2021	0	0	0	0	0	1	0	0.1	0	0	0	0	1.1
2021	127	125	150	75	110	51	83	81	51	58	66	38	1014
2021	31	44	26	10	56	1	10	3	3	15	0	0	200
2020	12	0	0	40	3	0	5	13	0	3	6	0	83
2020	0	0	0	0	0	0	0.5	0	0	0	0	0	0.5
2020	47	77	96	124	198	87	86	60	72	73	98	43	1063
2020	0	0	0	25	18	0	0	38	3	0	0	0	85
2019	0	0	0	6	0	3	18	0	1	3	0	0	31
2019	109	54	121	131	86	76	103	68	80	50	71	60	1008
2019	2	21	0	0	0	0	0	26	0	0	0	8	56
2018	134	131	151	171	170	136	113	49	11	24	21	42	1153
2018	6	62	0	0	0	0	47	18	0	5	1	5	144
2017	140	147	128	157	150	135	165	185	109	111	100	144	1669
2017	0	0	3	6	0	0	0	12	0	14	27	5	67
2016	0	0	22	0	0	0	0	0	0	0	0	0	22
2016	175	182	104	208	192	146	213	170	146	189	190	176	2092
2016	0	0	0	32	16	16	10	10	32	0	0	0	116
2015	55	112	113	103	102	119	107	141	173	109	113	123	1371
2015	0	0	26	35	0	0	0	0	0	0	0	0	62
2014	0	0	0	0	0	0	0	5	0	0	0	0	5
2014	121	102	115	159	107	86	79	95	91	143	80	28	1207
2014	0	0	0	13	21	0	14	0	30	0	0	0	77
2013	0	0	0	0	0	0	0.2	0	0	0	0	0	0.2
2013	112	131	74	101	81	70	71	42	104	104	102	95	1088
2013	0	0	0	15	12	22	4	8	2	0	0	0	63
2012	0	8	0	0	0	6	0	10	0	0	0	0	24
2012	116	104	101	119	142	50	57	49	57	88	59	58	1000
2012	0	0	0	0	6	11	12	9	0	3	9	0	49
2011	0	0	0	0	0	0	0	13	61	67	84	61	286
2011	0	0	0	0	0	0	0	0	14	6	0	0	20

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
-	1.3mi, 12:16 Run - General Split Summary === 1) 1m - 9:49(9:49/m) 119cal 6.12/7.41mph 2) 0.25m - 2:28(9:55/m) 31cal 6.05/6.87mph Add a comment 1.3mi, 12:13 Run - General Split Summary === 1) 1m - 9:49(9:49/m) 120cal 6.12/7.06mph 2) 0.25m - 2:25(9:31/m) 31cal 6.31/7.06mph Add a comment	-	-	1mi, 10:54 Bike - General Split Summary === 1) 1.02m - 10:54(10:41/m) 36cal 5.62/12.59mph Add a comment 0mi, 11 Bike - General Split Summary === 1) 0m - 2(0/m) 2) 0m - 7(4:00:45/m) 0.25/0mph 3) 0m - 1(2:18:37/m) 0.43/0mph Add a comment 2.5mi, 33:09 Bike - General Split Summary === 1) 2.54m - 33:09(13:03/m) 79cal 4.6/9.52mph Add a comment 3.5mi, 48:21 Bike - General Split Summary === 1) 3.52m - 48:21(13:45/m) 108cal 4.36/10.52mph Add a comment	25mi, 1:06:59 Bike - General Split Summary === 1) 1m - 2:26(2:26/m) 54cal 24.61/53.54mph 2) 1m - 2:18(2:18/m) 55cal 26.14/26.53mph 3) 1m - 2:14(2:14/m) 54cal 26.78/27.49mph 4) 1m - 2:17(2:17/m) 55cal 26.37/27.51mph 5) 1m - 2:16(2:16/m) 54cal 26.55/28.24mph 6) 1m - 2:16(2:16/m) 55cal 26.54/27.72mph 7) 1m - 2:14(2:14/m) 54cal 26.86/28.3mph 8) 1m - 2:14(2:14/m) 54cal 26.93/28.59mph 9) 1m - 2:14(2:14/m) 54cal 26.85/28.3mph 10) 1m - 2:13(2:13/m) 52cal 27.07/27.82mph 11) 1m - 2:13(2:13/m) 52cal 27.11/27.7mph 12) 1m - 2:13(2:13/m) 53cal 27.06/27.49mph 13) 1m - 2:13(2:13/m) 48cal 27.07/27.76mph 14) 1m - 2:13(2:13/m) 48cal 27.15/27.68mph 15) 1m - 2:13(2:13/m) 50cal 27/27.49mph 16) 1m - 2:13(2:13/m) 49cal 27.11/27.86mph 17) 1m - 2:15(2:15/m) 52cal 26.6/27.01mph 18) 1m - 2:16(2:16/m) 54cal 26.52/27.36mph 19) 1m - 2:15(2:15/m) 53cal 26.74/27.15mph 20) 1m - 2:16(2:16/m) 53cal 26.49/26.76mph 21) 1m - 2:15(2:15/m) 52cal 26.73/27.24mph 22) 1m - 2:25(2:25/m) 57cal 24.9/27.2mph 23) 1m - 4:57(4:57/m) 117cal 12.1/15.49mph 24) 1m - 5:19(5:19/m) 127cal 11.27/11.77mph 25) 0.94m - 7:03(7:27/m) 121cal 8.05/12.08mph Add a comment 0.3mi, 2:46 Run - General Split Summary === 1) 0.27m - 2:46(10:13/m) 34cal 5.88/7.08mph Add a comment	-
Sun 31st Jul Jul 31	Mon 1st Aug Aug 1	Tue 2nd Aug Aug 2	Wed 3rd Aug Aug 3	Thu 4th Aug Aug 4	Fri 5th Aug Aug 5	Sat 6th Aug Aug 6
6.4mi, 2:36:07 Walk - General Split Summary === 1) 5m - 2:05:24(25:05/m) 447cal 39/87rpm 2.39/4.91mph 2) 1.39m - 30:43(22:05/m) 124cal 46/64rpm 2.72/3.8mph Add a comment 2.6mi, 26:27 Run - General Split Summary === 1) 1m - 10:31(10:31/m) 105cal 5.7/7.24mph 2) 1m - 10:17(10:17/m) 121cal 5.83/6.68mph 3) 0.56m - 5:39(10:07/m) 66cal 5.93/6.97mph Add a comment	1.4mi, 40:32 Walk - General Split Summary === 1) 1.38m - 40:32(29:17/m) 118cal 21/63rpm 2.05/3.76mph Add a comment	-	7mi, 1:21:41 Run - General Split Summary === 1) 1m - 13:27(13:27/m) 111cal 4.46/6.74mph 2) 1m - 11:41(11:41/m) 125cal 5.13/6.51mph 3) 1m - 10:33(10:33/m) 128cal 5.69/6.39mph 4) 1m - 11:04(11:04/m) 126cal 5.42/6.1mph 5) 1m - 11:09(11:09/m) 126cal 5.38/6.37mph 6) 1m - 12:05(12:05/m) 112cal 4.96/6.87mph 7) 1m - 11:39(11:39/m) 126cal 5.15/6.18mph 8) 0.01m - 3(9:58/m) 6.02/5.76mph Add a comment 2mi, 1:19:33 Run - General Split Summary === 1) 1m - 32:28(32:28/m) 107cal 1.85/9.25mph 2) 1m - 47:03(47:03/m) 78cal 1.28/43.6mph 3) 0.03m - 2(1:13/m) 49.37/44.64mph Add a comment	-	3.3mi, 37:01 Run - General Split Summary === 1) 1m - 10:21(10:21/m) 126cal 5.8/6.87mph 2) 1m - 9:50(9:50/m) 126cal 6.1/17.66mph 3) 1m - 12:40(12:40/m) 112cal 4.74/10.9mph 4) 0.32m - 4:10(12:59/m) 36cal 4.62/9.29mph Add a comment	-
Sun 7th Aug Aug 7	Mon 8th Aug Aug 8	Tue 9th Aug Aug 9	Wed 10th Aug Aug 10	Thu 11th Aug Aug 11	Fri 12th Aug Aug 12	Sat 13th Aug Aug 13
0.4mi, 8:54 Walk - General Split Summary === 1) 0.4m - 8:54(22:00/m) 35cal 45/93rpm 2.73/4.8mph Add a comment 1.6mi, 40:05 Walk - General Split Summary === 1) 1.57m - 40:05(25:36/m) 140cal 39/71rpm 2.34/4.78mph Add a comment 9.2mi, 1:49:33 Run - General Split Summary === 1) 1m - 9:42(9:42/m) 125cal 6.19/6.82mph 2) 1m - 11:25(11:25/m) 120cal 5.26/6.99mph 3) 1m - 10:21(10:21/m) 124cal 5.8/6.95mph 4) 1m - 11:02(11:02/m) 126cal 5.44/6.3mph 5) 1m - 13:08(13:08/m) 119cal 4.57/6.12mph 6) 1m - 13:48(13:48/m) 109cal 4.35/6.1mph 7) 1m - 12:27(12:27/m) 110cal 4.82/5.89mph 8) 1m - 13:43(13:43/m) 115cal 4.37/6.16mph 9) 1m - 12:16(12:16/m) 117cal 4.89/6.14mph 10) 0.15m - 1:41(10:59/m) 16cal 5.46/6.66mph Add a comment	-	-	5.7mi, 1:23:04 Run - General Split Summary === 1) 1m - 14:04(14:04/m) 116cal 4.26/6.3mph 2) 1m - 15:14(15:14/m) 112cal 3.94/6.3mph 3) 1m - 14:33(14:33/m) 108cal 4.12/6.49mph 4) 1m - 16:37(16:37/m) 106cal 3.61/6.64mph 5) 1m - 12:16(12:16/m) 121cal 4.89/6.16mph 6) 0.65m - 10:19(15:52/m) 67cal 3.78/6.74mph Add a comment	-	0.3mi, 2:42 Run - General Split Summary === 1) 0.28m - 2:42(9:45/m) 34cal 6.15/7.18mph Add a comment 1.6mi, 26:13 Run - General Split Summary === 1) 1m - 16:59(16:59/m) 112cal 3.53/11.23mph 2) 0.55m - 9:15(16:42/m) 64cal 3.59/10.27mph Add a comment	-
Sun 14th Aug Aug 14	Mon 15th Aug Aug 15	Tue 16th Aug Aug 16	Wed 17th Aug Aug 17	Thu 18th Aug Aug 18	Fri 19th Aug Aug 19	Sat 20th Aug Aug 20
10mi, 1:52:19 Run - General Split Summary === 1) 1m - 10:22(10:22/m) 126cal 5.78/6.47mph 2) 1m - 10:35(10:35/m) 125cal 5.67/6.53mph 3) 1m - 11:05(11:05/m) 128cal 5.41/6.18mph 4) 1m - 11:07(11:07/m) 129cal 5.4/5.8mph 5) 1m - 11:44(11:44/m) 129cal 5.11/5.66mph 6) 1m - 11:20(11:20/m) 129cal 5.29/6.35mph 7) 1m - 11:28(11:28/m) 126cal 5.23/5.93mph 8) 1m - 11:18(11:18/m) 129cal 5.31/6.18mph 9) 1m - 11:44(11:44/m) 127cal 5.12/5.91mph 10) 1m - 11:33(11:33/m) 126cal 5.2/5.97mph 11) 0.01m - 3(8:46/m) 6.84/5.89mph Add a comment	-	2.1mi, 33:24 Run - General Split Summary === 1) 1m - 17:30(17:30/m) 118cal 3.43/6.24mph 2) 1m - 14:57(14:57/m) 116cal 4.02/6.14mph 3) 0.09m - 57(10:08/m) 11cal 5.92/6.41mph Add a comment	11.4mi, 2:30:35 Run - General Split Summary === 1) 1m - 13:20(13:20/m) 109cal 4.5/6.72mph 2) 1m - 10:47(10:47/m) 122cal 5.57/6.55mph 3) 1m - 11:49(11:49/m) 121cal 5.08/6.57mph 4) 1m - 12:47(12:47/m) 112cal 4.69/6.62mph 5) 1m - 10:52(10:52/m) 122cal 5.52/6.51mph 6) 1m - 12:08(12:08/m) 114cal 4.95/6.64mph 7) 1m - 6:44(6:44/m) 120cal 8.92/7.26mph 8) 1m - 20:06(20:06/m) 114cal 2.99/6.1mph 9) 1m - 14:05(14:05/m) 108cal 4.26/6.16mph 10) 1m - 15:01(15:01/m) 115cal 4/6.51mph 11) 1m - 16:27(16:27/m) 111cal 3.65/7.26mph 12) 0.43m - 6:30(15:10/m) 47cal 3.95/6.62mph Add a comment	-	1mi, 15:43 Walk - General Split Summary === 1) 0.98m - 15:43(16:04/m) 68cal 52/67rpm 3.74/5.68mph Add a comment 2.8mi, 45:25 Walk - General Split Summary === 1) 2.75m - 45:25(16:32/m) 226cal 53/84rpm 3.63/6.72mph Add a comment	-

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Dick!
M55