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Achievements
Races
236
Miles
5761
Miles
5
WAVA
74.36%
5k
19:45
5M
35:29
10k
42:30
10M
1:08:59
Half
1:32:40
20M
2:32:21
Mara
3:29:21
Current Status
Groups
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Buddies
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| Dist | Race | Best | Pace | WAVA | Races | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 2.6mi | Beckenham Relay2.6mi | 17:04 | 6:34 | 71.74 | 1 | 17:04 | |||||
| 3mi | Assembly League 1 - Beckenham3mi | 19:48 | 6:36 | 71.35 | 2 | 19:48 | 20:03 | ||||
| 5km | Bromley parkrun5km | 19:45 | 6:21 | 74.08 | 152 | 24:03 | 23:48 | 21:18 | 20:54 | 19:45 | 19:50 |
| 3.5mi | Assembly League 2 - Victoria Park3.5mi | 22:57 | 6:33 | 71.82 | 2 | 22:57 | 23:19 | ||||
| 4mi | South Downs Way Relay - leg 15 - QE Country Park to Sustainability Centre4mi | 41:23 | 10:21 | 45.88 | 1 | 41:23 | |||||
| 4.8mi | Kent Fitness League (XC) Nurstead Court, Meopham4.8mi | 37:38 | 7:50 | 61.69 | 2 | 38:30 | 37:38 | ||||
| 5mi | Mid Kent 5 Miler5mi | 35:29 | 7:06 | 67.61 | 6 | 40:24 | 48:14 | 35:29 | 39:18 | ||
| 5.2mi | Kent Fitness League (XC) Fowlmead Country Park, Deal5.2mi | 37:18 | 7:10 | 66.89 | 5 | 37:18 | 38:14 | 38:56 | |||
| 5.4mi | South Downs Way Relay - leg 11 - Houghton Lane to Littleton Farm5.4mi | 48:41 | 9:01 | 54.08 | 1 | 48:41 | |||||
| 6mi | Kent Fitness League (XC) Minnis Bay, Birchington6mi | 45:24 | 7:34 | 64.77 | 2 | 46:36 | 45:24 | ||||
| 10km | Larkfield 10k10km | 42:30 | 6:50 | 71.65 | 25 | 50:53 | 45:59 | 44:58 | 42:30 | 43:33 | |
| 6.5mi | Turkey Run - Maidstone Harriers6.5mi | 47:14 | 7:16 | 67.44 | 1 | 47:14 | |||||
| 7mi | Sevenoaks 77mi | 52:37 | 7:31 | 65.11 | 2 | 52:37 | 54:34 | ||||
| 7.5mi | Cambridge Harriers 7.5-mile XC Race7.5mi | 57:47 | 7:42 | 64.03 | 1 | 57:47 | |||||
| 10mi | Sidcup 1010mi | 1:08:59 | 6:54 | 73.06 | 11 | 1:16:06 | 1:16:25 | 1:11:37 | 1:08:59 | ||
| 12.2mi | Mersea Island Lions "Round the Island Race"12.2mi | 1:56:52 | 9:35 | 51.88 | 1 | 1:56:52 | |||||
| 13.1mi | New Forest Half Marathon13.1mi | 1:32:40 | 7:04 | 71.64 | 10 | 1:40:48 | 1:38:55 | 1:32:40 | 1:35:56 | ||
| 15mi | Bewl 1515mi | 2:01:21 | 8:05 | 62.64 | 2 | 2:18:36 | 2:01:21 | ||||
| 20mi | Bramley 2020mi | 2:32:21 | 7:37 | 68.31 | 3 | 2:32:21 | |||||
| 26.2mi | London Marathon26.2mi | 3:29:21 | 7:59 | 66.62 | 2 | 3:31:47 | 3:29:21 |
Swim Totals
Bike Totals
Run Totals
| Year | Jan | Feb | Mar | Apr | May | Jun | Jul | Aug | Sep | Oct | Nov | Dec | Total |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 2017 | 73 | 84 | 87 | 37 | 3 | 37 | 62 | 101 | 66 | 0 | 0 | 0 | 550 |
| 2017 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 1.6 | 3.1 | 0 | 0 | 0 | 4.7 |
| 2016 | 175 | 147 | 184 | 126 | 137 | 90 | 115 | 120 | 15 | 0 | 6 | 14 | 1129 |
| 2015 | 112 | 103 | 117 | 120 | 104 | 106 | 116 | 165 | 187 | 202 | 101 | 116 | 1548 |
| 2014 | 9 | 13 | 28 | 93 | 100 | 90 | 108 | 110 | 111 | 101 | 107 | 107 | 977 |
| 2013 | 60 | 80 | 83 | 83 | 66 | 103 | 88 | 117 | 101 | 120 | 34 | 23 | 957 |
| 2012 | 49 | 56 | 57 | 32 | 60 | 60 | 45 | 67 | 49 | 0 | 3 | 7 | 487 |
| 2011 | 0 | 0 | 0 | 0 | 0 | 0 | 3 | 9 | 6 | 28 | 28 | 38 | 113 |
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Mon 28th Aug
Aug 28
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Tue 29th Aug
Aug 29
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Wed 30th Aug
Aug 30
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Thu 31st Aug
Aug 31
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Fri 1st Sep
Sep 1
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Sat 2nd Sep
Sep 2
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Sun 3rd Sep
Sep 3
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8m,
1:12:18 Running - Steady-State
Split Summary - tempo training +
=== 1) 1m - 9:07(9:07/m) 124/134bpm 1114cal 2) 1m - 9:00(9:00/m) 130/140bpm 3) 1m - 8:53(8:53/m) 143/147bpm 4) 1m - 8:46(8:46/m) 140/145bpm 5) 1m - 9:27(9:27/m) 146/158bpm 6) 1m - 8:49(8:49/m) 145/155bpm 7) 1m - 8:48(8:48/m) 147/191bpm 8) 1m - 8:54(8:54/m) 149/162bpm 9) 0.05m - 34(10:31/m) 148/153bpm  Add a comment |
5m,
1:02:51 Running - Easy
Split Summary - basic training
Ran with Ann === 1) 1m - 11:48(11:48/m) 106/121bpm 594cal 2) 1m - 12:19(12:19/m) 110/115bpm 3) 1m - 11:06(11:06/m) 113/123bpm 4) 1m - 13:52(13:52/m) 104/115bpm 5) 1m - 13:21(13:21/m) 110/132bpm 6) 0.04m - 25(11:02/m) 120/122bpm Add a comment |
1.6m,
1:10:00 Swimming - Pool
Felixstowe Leisure Centre - 25 metre pool
25 meters x 100 (10 lengths breast stroke; 10 lengths front crawl) x 5 Add a comment |
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10m,
1:32:28 Running - Steady-State
Split Summary - tempo training +
=== 1) 1m - 10:23(10:23/m) 117/142bpm 1344cal 2) 1m - 8:52(8:52/m) 133/141bpm 3) 1m - 9:45(9:45/m) 131/149bpm 4) 1m - 8:42(8:42/m) 139/153bpm 5) 1m - 9:06(9:06/m) 137/151bpm 6) 1m - 9:06(9:06/m) 141/154bpm 7) 1m - 9:23(9:23/m) 139/158bpm 8) 1m - 9:10(9:10/m) 142/157bpm 9) 1m - 8:42(8:42/m) 142/152bpm 10) 1m - 9:10(9:10/m) 141/154bpm 11) 0.02m - 9(8:02/m) 141/142bpm Add a comment |
6.5m,
58:03 Running - Tempo
Split Summary - tempo & maximum training
=== 1) 1m - 9:42(9:42/m) 125/154bpm 895cal 2) 1m - 9:14(9:14/m) 139/174bpm 3) 1m - 8:48(8:48/m) 141/180bpm 4) 1m - 9:00(9:00/m) 144/187bpm 5) 1m - 7:34(7:34/m) 143/196bpm 6) 1m - 7:09(7:09/m) 153/176bpm 7) 0.54m - 6:36(12:18/m) 133/180bpm Add a comment |
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Mon 4th Sep
Sep 4
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Tue 5th Sep
Sep 5
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Wed 6th Sep
Sep 6
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Thu 7th Sep
Sep 7
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Fri 8th Sep
Sep 8
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Sat 9th Sep
Sep 9
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Sun 10th Sep
Sep 10
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3.2m,
36:42 Running - Easy
Split Summary - steady state training
Ran with Ann === 1) 1m - 11:15(11:15/m) 114/120bpm 436cal 2) 1m - 11:44(11:44/m) 123/138bpm 3) 1m - 11:21(11:21/m) 124/129bpm 4) 0.2m - 2:22(12:07/m) 129/134bpm Add a comment
5.2m,
42:17Running - Tempo
Split Summary - maximum training +
=== 1) 1m - 8:25(8:25/m) 140/151bpm 783cal 2) 1m - 8:02(8:02/m) 154/158bpm 3) 1m - 7:42(7:42/m) 157/161bpm 4) 1m - 9:16(9:16/m) 156/161bpm 5) 1m - 7:17(7:17/m) 164/169bpm 6) 0.12m - 1:35(12:42/m) 159/166bpm Add a comment
0m,
40:00Cross-Training - Stretching Add a comment |
7m,
1:05:02 Running - Steady-State
Split Summary - tempo training +
=== 1) 1m - 9:18(9:18/m) 133/143bpm 990cal 2) 1m - 9:12(9:12/m) 140/146bpm 3) 1m - 9:29(9:29/m) 138/145bpm 4) 1m - 9:10(9:10/m) 141/145bpm 5) 1m - 9:06(9:06/m) 142/148bpm 6) 1m - 9:09(9:09/m) 146/152bpm 7) 1m - 9:29(9:29/m) 138/149bpm 8) 0.01m - 9(10:02/m) 144/146bpm Add a comment
0m,
40:00Cross-Training - Stretching Add a comment
1m,
20:00Cross-Training - Walking Add a comment
1.6m,
1:10:00Swimming - Pool
Downham Leisure Centre
25 meters x 100 (10 lengths breast stroke; 10 lengths front crawl) x 5 Add a comment
1m,
20:00Cross-Training - Walking Add a comment |
0m,
40:00 Cross-Training - Stretching Add a comment |
10.1m,
1:34:59 Running - Tempo
Split Summary - tempo training +
=== 1) 1m - 11:49(11:49/m) 110/119bpm 1349cal 2) 1m - 12:44(12:44/m) 117/127bpm 3) 1m - 12:11(12:11/m) 116/126bpm 4) 1m - 9:55(9:55/m) 129/139bpm 5) 1m - 8:27(8:27/m) 138/143bpm 6) 1m - 8:08(8:08/m) 142/151bpm 7) 1m - 7:58(7:58/m) 143/150bpm 8) 1m - 8:05(8:05/m) 152/156bpm 9) 1m - 7:42(7:42/m) 152/158bpm 10) 1m - 7:27(7:27/m) 162/165bpm 11) 0.03m - 33(17:20/m) 163/165bpm Add a comment
0m,
40:00Cross-Training - Stretching Add a comment |
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Mon 11th Sep
Sep 11
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Tue 12th Sep
Sep 12
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Wed 13th Sep
Sep 13
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Thu 14th Sep
Sep 14
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Fri 15th Sep
Sep 15
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Sat 16th Sep
Sep 16
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Sun 17th Sep
Sep 17
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4.2m,
41:09 Running - Recovery Run
Split Summary - steady state training
=== 1) 1m - 10:16(10:16/m) 119/131bpm 522cal 2) 1m - 9:40(9:40/m) 127/133bpm 3) 1m - 9:24(9:24/m) 129/134bpm 4) 1m - 10:28(10:28/m) 127/136bpm 5) 0.13m - 1:21(10:06/m) 127/131bpm Add a comment |
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0m,
40:00 Cross-Training - Stretching Add a comment
12m,
1:46:27Running - Medium Long Run
Split Summary - tempo training +
=== 1) 1m - 8:46(8:46/m) 130/139bpm 1665cal 2) 1m - 8:40(8:40/m) 142/148bpm 3) 1m - 8:51(8:51/m) 143/149bpm 4) 1m - 8:47(8:47/m) 143/148bpm 5) 1m - 9:05(9:05/m) 136/148bpm 6) 1m - 8:42(8:42/m) 142/146bpm 7) 1m - 8:35(8:35/m) 140/146bpm 8) 1m - 8:58(8:58/m) 144/150bpm 9) 1m - 8:39(8:39/m) 143/149bpm 10) 1m - 8:44(8:44/m) 148/153bpm 11) 1m - 9:12(9:12/m) 148/157bpm 12) 1m - 9:07(9:07/m) 144/158bpm 13) 0.02m - 21(16:53/m) 157/158bpm Add a comment |
2.6m,
45:00 Cross-Training - Walking Add a comment
3m,
36:55Running - Recovery Run
Split Summary - steady state & basic training
=== 1) 1m - 12:13(12:13/m) 114/120bpm 412cal 2) 1m - 12:00(12:00/m) 118/126bpm 3) 1m - 12:03(12:03/m) 119/123bpm 4) 0.04m - 39(14:51/m) 119/122bpm Add a comment
1m,
20:00Cross-Training - Walking Add a comment
1.6m,
1:00:00Swimming - Pool
Downham Leisure Centre
25 meters x 100 (10 lengths breast stroke; 10 lengths front crawl) x 5 Add a comment
1m,
20:00Cross-Training - Walking Add a comment |
5.1m,
48:43 Running - Fartleks
Split Summary - tempo & maximum training
=== 1) 1m - 10:43(10:43/m) 118/145bpm 707cal 2) 1m - 7:58(7:58/m) 142/155bpm 3) 1m - 8:40(8:40/m) 146/156bpm 4) 1m - 8:28(8:28/m) 148/159bpm 5) 1m - 11:36(11:36/m) 131/160bpm 6) 0.09m - 1:18(14:28/m) 110/113bpm Add a comment |
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Mon 18th Sep
Sep 18
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Tue 19th Sep
Sep 19
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Wed 20th Sep
Sep 20
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Thu 21st Sep
Sep 21
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Fri 22nd Sep
Sep 22
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Sat 23rd Sep
Sep 23
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Sun 24th Sep
Sep 24
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0m,
40:00 Cross-Training - Stretching Add a comment |