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richaca2 M50

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Northampton Road Runners, Carlisle Tri

Races
136
Miles
10655
Miles
85
Miles
5349
Miles
33
WAVA
70.31%
5k
20:12
5M
36:48
10k
42:01
10M
1:15:50
Half
1:32:15
20M
2:43:38
Mara
3:42:24

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Recent Training
8th Sep	General	1.2mi	9:09
8th Sep	General	1.7mi	12:11
8th Sep	General	0.5mi	3:42
Jul 2021	General	3mi	15:00
Jul 2021	General	0mi

12 Month Benchmarks	Run	Bike
Mile	7:34	2:24
5k	23:53	8:58
5mi	38:49	15:14
10k	48:21	19:13
10mi	1:18:26	32:33

Recent Pictures
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2021 Targets	Set your targets
Bike 3600 Run 1100 Swim 50

Recent Threads
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Badges Collected	See available badges
+ 134 others

Best Times
Best WAVA

Dist	Races	PB	WB	2010	2011	2012	2013	2014	2016	2017	2018	2019	2020
5km	29	20:12 6:30/mi	70.31					20:12 69.84	21:12 67.03	22:02 65.46	21:25 67.34	20:40 70.31
5mi	7	36:48 7:22/mi	64.36	41:14 53.57	37:40 59.09		37:20 60.53				37:10 63.22	36:48 64.36
5.3mi	1	47:37 8:59/mi	50.31				47:37 50.31
6mi	1	45:02 7:30/mi	62.83								45:02 62.83
9.8km	1	45:42 7:30/mi	59.89		45:42 59.89
10km	16	42:01 6:46/mi	68.60		45:04 61.50		43:55 64.10	42:01 67.52			44:29 66.42	43:04 68.60
12km	1	56:21 7:33/mi	62.87								56:21 62.87
8.1mi	4	1:04:43 7:59/mi	59.47		1:09:40 52.23		1:07:40 54.62				1:04:43 59.47	1:06:58 57.95
13.1km	1	58:39 7:12/mi	63.33				58:39 63.33
15km	1	1:11:50 7:42/mi	63.25										1:11:50 63.25
10mi	9	1:15:50 7:35/mi	62.01		1:16:24 59.84		1:16:06 60.55	1:15:50 61.26		1:17:56 61.09		1:18:04 62.01	1:19:21 61.53
17km	1	1:44:00 9:51/mi	46.80				1:44:00 46.80
11.1mi	1	1:21:50 7:24/mi	66.05									1:21:50 66.05
13mi	1	1:49:24 8:25/mi	55.71					1:49:24 55.71
13.1mi	37	1:32:15 7:03/mi	67.84	1:42:38 58.49	1:38:46 61.21	1:41:57 59.75	1:38:29 62.36	1:32:15 67.13	1:40:05 62.39	1:39:12 64.01	1:41:22 63.17	1:35:13 67.84
13.1mi	2	1:39:06 7:34/mi	61.51				1:39:06 61.51
14mi	3	1:57:31 8:24/mi	55.40		2:06:20 50.79	2:16:20 47.39	1:57:31 55.40
14.2mi	2	1:52:53 7:57/mi	58.98				1:58:36 55.68	1:52:53 58.98
16mi	1	2:07:00 7:56/mi	62.60								2:07:00 62.60
26.2km	1	2:12:27 8:08/mi	58.59			2:12:27 58.59
16.5mi	1	2:25:55 8:52/mi	56.02								2:25:55 56.02
20mi	4	2:43:38 8:11/mi	61.24					2:43:38 58.74			3:01:20 54.80	2:43:40 61.24
26.2mi	7	3:42:24 8:29/mi	61.16			4:14:47 50.35	4:01:27 53.57	3:42:25 58.15		3:59:21 55.40	3:52:23 58.03	3:42:24 61.16
35mi	1	9:29:00 16:15/mi	30.88				9:29:00 30.88

2020		Result	WAVA	Distance
5 Apr	Sandy 10		0.00	10mi
22 Mar	Running Grand Prix At Bedford Autodrome		0.00	13.1mi
9 Feb	Draycote Water 10		0.00	10mi
26 Jan	Dirt Run 2020 - 15K PB	1:11:50	63.25	15km
19 Jan	Fred Hughes 10 SB	1:19:21	61.53	10mi
2019		Result	WAVA	Distance
1 Dec	Valencia Marathon PB	3:42:24	61.16	26.2mi
23 Nov	Irchester Country parkrun	21:51	67.01	5km
17 Nov	St Neots Riverside Half Marathon SB	1:35:13	67.84	13.1mi
9 Nov	Bedford parkrun	22:40	64.59	5km
2 Nov	Ballbuster Duathlon	/ /	0.00	0km/24miles/16miles
27 Oct	Love Luton Half Marathon	1:35:25	67.69	13.1mi
13 Oct	Great Birmingham Run PB	1:21:50	66.05	11.07mi
29 Sep	Northampton Half Marathon	1:38:26	65.62	13.1mi
28 Sep	Durban Point parkrun	21:56	66.75	5km
8 Sep	Draycote Water 20 SB	2:43:40	61.24	20mi
7 Sep	Millennium Country parkrun, Forest of Marston Vale SB	20:40	70.31	5km
1 Sep	Bedford Half Marathon	1:42:28	62.50	13.1mi
31 Aug	Bedford Twilight 10k SB	43:04	68.60	10km
17 Aug	Belton House parkrun	21:08	68.76	5km
31 Jul	Doug Anderson 5k	20:43	70.14	5km
18 Jul	Desborough 10k	45:07	65.48	10km
9 Jul	Milton Keynes 10k EMGP Series race 8	44:45	66.02	10km
6 Jul	Rothwell Town Carnival 10K	46:32	63.49	10km
25 Jun	Harborough 5 EMGP Series race 6 PB	36:48	64.36	5mi
22 Jun	Colworth Marathon Challenge - Trail 8.1 SB	1:06:58	57.95	8.1mi
21 Jun	Colworth Marathon Challenge - Colworth 5	37:08	63.78	5mi
7 Jun	Marston Forest 5K	21:30	67.59	5km
7 Apr	Sandy 10 SB	1:18:04	62.01	10mi
30 Mar	Stevenage parkrun	21:27	67.74	5km
10 Mar	Bedford Autodrome Standard Duathlon	/ /	0.00	10km/39km/5km
24 Feb	Sublime winter 10k	44:45	66.02	10km
17 Feb	Anglian Water Standard Duathlon	53:00 / 1:32:10 /26:08	0.00	10km/40km/5km
27 Jan	Gransden Muddy Fun Run	1:52:00	57.18	13.1mi
1 Jan	Milton Keynes parkrun	23:25	62.05	5km
2018		Result	WAVA	Distance
25 Dec	Great Denham parkrun	22:50	63.64	5km
22 Dec	Nobles parkrun	22:12	65.45	5km
16 Dec	Waterside 10k SB	44:29	66.42	10km
15 Dec	Linford Wood parkrun	22:36	64.30	5km
4 Nov	Nice Marathon SB	3:52:23	58.03	26.2mi
14 Oct	Perkins Great Eastern Run	1:42:46	62.31	13.1mi
30 Sep	BHF Blenheim Palace half marathon SB	1:41:22	63.17	13.1mi
15 Sep	Cornwall parkrun	24:20	59.27	5km
2 Sep	Bedford Half Marathon	1:47:17	59.18	13.1mi
15 Jul	Fairlands Valley Challenge 18		0.00	18mi
10 Jul	Milton Keynes 10k EMGP Series race 8	45:24	64.55	10km
24 Jun	Colworth Half Marathon	1:51:09	57.13	13.1mi
23 Jun	Colworth Trail Race 8 PB	1:04:43	59.47	8.1mi
22 Jun	Colworth 5	37:20	62.94	5mi
9 Jun	Market Harborough Carnival of Running - Half Marathon	1:48:20	58.61	13.1mi
8 Jun	Marston Forest 5K	21:47	66.21	5km
23 May	Rugby 6 EMGP Series race 2 PB	45:02	62.83	6mi
19 May	Kettering parkrun	24:57	57.81	5km
18 May	Blisworth Friday 5 EMGP Series race 3 SB	37:10	63.22	5mi
13 May	Stevington 12K PB	56:21	62.87	12km
7 May	Milton Keynes Marathon	4:02:11	55.21	26.2mi
15 Apr	Boston Half Marathon UK		0.00	13.1mi
30 Mar	Enigma Bletchley Half Marathon	1:43:29	61.36	13.1mi
25 Mar	Dorney Lake Marathon Prep Race - 16 miles PB	2:07:00	62.60	16mi
18 Mar	Oakley 20		0.00	20mi
17 Mar	Ashridge Boundary Run		0.00	16.5mi
11 Mar	Milton Keynes Festival of Running 20m	3:16:00	50.70	20mi
25 Feb	Gade Valley Harriers VLM Training run #2		0.00	17mi
25 Feb	Tarpley 20		0.00	20mi
24 Feb	Big Fetch Mile - Bedford		0.00	1mi
18 Feb	Naseby 1645 PB	2:25:55	56.02	16.45mi
17 Feb	Great Denham parkrun SB	21:25	67.34	5km
11 Feb	Bramley 20 SB	3:01:20	54.80	20mi
10 Feb	St Albans parkrun	22:34	63.91	5km
4 Feb	Watford Half Marathon	1:46:11	59.80	13.1mi
3 Feb	Houghton Hall parkrun	22:27	64.24	5km
27 Jan	Whitley Bay parkrun	26:09	55.15	5km
20 Jan	Bedford parkrun	23:37	61.07	5km
13 Jan	VICTORIA PARK HALF MARATHON	1:45:36	60.13	13.1mi
2017		Result	WAVA	Distance
23 Dec	Buncrana parkrun	22:12	64.97	5km
9 Dec	Luton Wardown parkrun	22:37	63.77	5km
3 Dec	Bedford Harriers Half Marathon	1:48:09	58.71	13.1mi
2 Dec	Boston parkrun SB	22:02	65.46	5km
15 Oct	Great Birmingham Run	2:01:00	52.47	13.1mi
8 Oct	Perkins Great Eastern Run SB	1:39:12	64.01	13.1mi
1 Oct	Great Cumbrian Run		0.00	13.1mi
24 Sep	NSPCC Milton Keynes Half Marathon	1:57:12	54.18	13.1mi
17 Sep	Leighton 10	1:21:33	58.38	10mi
10 Sep	Swineshead 10 SB	1:17:56	61.09	10mi
9 Sep	Bedford parkrun	22:05	64.83	5km
20 Aug	Kimbolton Castle Half Marathon	1:44:12	60.42	13.1mi
19 Aug	Bedford parkrun	22:41	63.11	5km
13 Aug	Stopsley 10	1:21:24	58.49	10mi
12 Aug	Northampton parkrun	22:39	63.21	5km
16 Jun	Notts 10		0.00	10mi
10 Jun	Market Harborough Half Marathon		0.00	13.1mi
13 May	Hawkes Bay Marathon SB	3:59:21	55.40	26.2mi
26 Feb	Cambridge Boundary Run	1:42:45	61.28	13.1mi
2016		Result	WAVA	Distance
29 May	Rock ‘n’ Roll Liverpool Half Marathon SB	1:40:05	62.39	13.1mi
28 May	Bedford parkrun SB	21:12	67.03	5km
2014		Result	WAVA	Distance
5 Oct	Great Scottish Run Half Marathon PB	1:32:15	67.13	13.1mi
27 Sep	Victoria parkrun , Glasgow PB	20:12	69.84	5km
14 Sep	City of Stirling 10k PB	42:01	67.52	10km
7 Sep	Great North Run	1:37:52	62.76	13.1mi
31 Aug	Paisley 10km	44:11	64.21	10km
17 Aug	Silloth Beach Half Marathon PB	1:49:24	55.71	13mi
26 Jul	Carlisle Parkrun	21:05	66.43	5km
25 May	Edinburgh Half Marathon		0.00	13.1mi
13 Apr	London Marathon SB	3:42:25	58.15	26.2mi
5 Apr	The Longtown 10 PB	1:15:50	61.26	10mi
16 Mar	Trimpell 20 PB	2:43:38	58.74	20mi
8 Mar	Dentdale Run PB	1:52:53	58.98	14.2mi
19 Jan	Carlisle Resolution 10K	46:12	61.41	10km
2013		Result	WAVA	Distance
27 Oct	BMW Frankfurt Marathon SB	4:01:27	53.57	26.2mi
12 Oct	Coniston 14		0.00	13.88mi
6 Oct	Great Cumbrian Run SB	1:38:29	62.36	13.1mi
15 Sep	RockandRoll half marathon Philadelphia PB	1:39:06	61.51	13.11mi
4 Sep	Gallovidian 10km SB	43:55	64.10	10km
31 Aug	St Begas Ultra 35 PB	9:29:00	30.88	35mi
17 Aug	Race the Train PB	1:57:31	55.40	14mi
21 Jul	The Cross Border Challenge	45:20	62.09	10km
22 Jun	Colworth Trail Race 8 SB	1:07:40	54.62	8.1mi
21 Jun	Colworth 5 SB	37:20	60.53	5mi
16 Jun	Hadrians Wall Half Marathon	1:54:58	52.99	13.1mi
5 Jun	carlisle 10k tri	45:12	62.28	10km
26 May	Edinburgh Half Marathon	1:40:33	60.58	13.1mi
5 May	Geneva Half Marathon	1:41:38	59.94	13.1mi
27 Apr	Hawkshead Trail Race PB	1:44:00	46.80	17km
23 Apr	Keswick Round the Houses PB	47:37	50.31	5.3mi
6 Apr	longtown 10 mile SB	1:16:06	60.55	10mi
24 Mar	Limassol half-marathon	1:46:37	57.18	13.11mi
17 Mar	Kilomathon Scotland PB	58:39	63.33	13.1km
9 Mar	Dentdale Run SB	1:58:36	55.68	14.2mi
3 Mar	Haweswater Half Marathon	1:43:44	58.73	13.1mi
24 Feb	malcolm macdougall	1:16:51	59.96	10mi
20 Jan	resolution 10k	46:58	59.94	10km
2012		Result	WAVA	Distance
9 Dec	Bedford Harriers Half Marathon SB	1:41:57	59.75	13.1mi
11 Nov	Athens Classic Marathon SB	4:14:47	50.35	26.2mi
28 Oct	Kilomathon London 26.2k PB	2:12:27	58.59	26.2km
7 Oct	Bucharest Half Marathon	1:51:05	54.84	13.1mi
18 Aug	Race the Train SB	2:16:20	47.39	14mi
2011		Result	WAVA	Distance
4 Dec	Las Vegas Half Marathon SB	1:38:46	61.21	13.1mi
26 Nov	MCCAIN uk CROSS CHALLENGE - liverpool PB	45:42	59.89	9.8km
30 Oct	Great South Run SB	1:16:24	59.84	10mi
4 Sep	Bedford Harriers 10K	47:25	58.45	10km
20 Aug	Race the Train Rotary Challenge SB	2:06:20	50.79	14mi
25 Jun	Colworth Trail Race 8 SB	1:09:40	52.23	8.1mi
24 Jun	Colworth 5 SB	37:40	59.09	5mi
22 May	EMF Half Marathon	1:40:27	59.77	13.1mi
15 May	Great Manchester Run SB	45:04	61.50	10km
6 Mar	Silverstone Half Marathon	1:43:56	57.76	13.1mi
2010		Result	WAVA	Distance
12 Dec	Bedford Harriers Half Marathon	1:42:45	58.43	13.1mi
7 Nov	Syd Quirk Half Marathon SB	1:42:38	58.49	13.1mi
19 Sep	Great North Run	1:48:38	54.93	13.1mi
8 Aug	Isle of man Half marathon	1:53:05	52.77	13.1mi
23 May	EMF Scottish Half Marathon Edinburgh	1:55:49	51.52	13.1mi
11 Apr	chase the train 8.9 miles		0.00	8.9mi
11 Mar	Ramsey Fireman's Run Rd6 SB	41:14	53.57	5mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	0	0	9	6	0	0	0	0	0	0	0	0	16
2021	0	0	0	3.8	2.2	4.5	0.5	0	0	0	0	0	11
2021	120	28	1	0	11	67	21	0	3	0	0	0	252
2021	189	346	495	249	37	0	146	0	0	0	0	0	1461
2020	4.1	5.9	2	0	0	0	5.7	2.8	0.5	0	0	0	21
2020	85	68	63	111	148	97	92	77	78	97	68	98	1080
2020	229	185	151	169	154	242	190	262	76	72	247	179	2157
2019	6.6	5.1	9.4	7.1	2.6	4	5.7	3.3	1.1	0	0	5.2	50
2019	82	69	78	77	46	105	133	131	187	162	139	56	1265
2019	134	160	214	169	51	27	26	30	0	28	8	47	894
2018	0	0	0	0	0	0	0	0	0	0	1.2	1.3	2.5
2018	133	136	127	102	111	127	126	123	158	173	93	83	1491
2018	0	0	0	0	0	0	0	0	0	0	14	39	53
2017	0	0	1	0	0	0	0	0	0	0	0	0	1
2017	158	145	142	165	93	128	98	137	150	106	83	110	1515
2017	0	6	0	0	0	0	0	0	0	0	0	0	6
2016	0	0	0	0	0	0	1	0	0	0	0	0	1
2016	0	0	0.1	0	0	0.1	0	0.2	0	0	0	0	0.3
2016	3	75	73	65	115	32	87	136	101	124	60	118	989
2016	0	0	0	45	11	0	25	9	36	12	14	0	153
2015	54	0	0	0	0	0	0	0	0	0	0	0	54
2015	55	0	0	0	0	0	0	0	0	0	0	0	55
2014	0	0	6	0	0	0	0	3	0	0	0	0	8
2014	134	142	151	79	70	108	75	127	126	92	49	70	1223
2014	3	0	3	0	0	30	0	11	0	6	0	0	53
2013	124	117	100	109	96	135	160	159	99	104	32	125	1359
2013	0	0	0	7	35	26	18	11	12	14	12	4	139
2012	0	0	0	0	0	0	2	0	0	5	0	0	8
2012	135	120	102	113	133	81	117	63	130	124	67	66	1250
2012	0	0	0	118	0	61	109	34	39	0	4	0	365
2011	0	0	7	0	0	0	41	0	0	33	33	64	177
2011	0	0	0	0	0	0	0	0	0	0	0	13	13

Mon 30th Aug Aug 30	Tue 31st Aug Aug 31	Wed 1st Sep Sep 1	Thu 2nd Sep Sep 2	Fri 3rd Sep Sep 3	Sat 4th Sep Sep 4	Sun 5th Sep Sep 5
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Mon 6th Sep Sep 6	Tue 7th Sep Sep 7	Wed 8th Sep Sep 8	Thu 9th Sep Sep 9	Fri 10th Sep Sep 10	Sat 11th Sep Sep 11	Sun 12th Sep Sep 12
-	-	1.2mi, 9:09 Run - General Split Summary === 1) 0.5m - 3:07(6:16/m) 115/129bpm [720b/mi] 26cal 9.58/10mph 2) 0.14m - 2:30(17:32/m) 106/123bpm [1859b/mi] 17cal 3.42/9.62mph 3) 0.5m - 3:06(6:14/m) 117/135bpm [729b/mi] 26cal 9.63/10.37mph 4) 0.03m - 24(13:04/m) 125/125bpm [1633b/mi] 3cal 4.59/9.39mph 5) 0m - 2(44:03/m) 124/124bpm [5462b/mi] 1.36/0mph Add a comment 1.7mi, 12:11 Run - General Split Summary === 1) 0.5m - 3:04(6:10/m) 110/126bpm [678b/mi] 24cal 9.74/10.35mph 2) 0.13m - 2:30(18:40/m) 112/123bpm [2091b/mi] 20cal 3.21/8.5mph 3) 0.5m - 3:03(6:07/m) 116/126bpm [710b/mi] 25cal 9.8/10.31mph 4) 0.03m - 23(11:43/m) 125/126bpm [1464b/mi] 3cal 5.12/9.87mph 5) 0m - 1(35:30/m) 124/124bpm [4403b/mi] 1.69/2.73mph 6) 0.4m - 2:30(6:15/m) 112/127bpm [700b/mi] 18cal 9.6/9.79mph 7) 0.11m - 41(6:10/m) 118/120bpm [728b/mi] 5cal 9.72/9.6mph Add a comment 0.5mi, 3:42 Run - General Split Summary === 1) 0.25m - 1:37(6:21/m) 94/118bpm [597b/mi] 8cal 9.45/10.56mph 2) 0.28m - 2:05(7:23/m) 113/117bpm [835b/mi] 18cal 8.12/9.89mph Add a comment	-	-	-	-
Mon 13th Sep Sep 13	Tue 14th Sep Sep 14	Wed 15th Sep Sep 15	Thu 16th Sep Sep 16	Fri 17th Sep Sep 17	Sat 18th Sep Sep 18	Sun 19th Sep Sep 19
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Mon 20th Sep Sep 20	Tue 21st Sep Sep 21	Wed 22nd Sep Sep 22	Thu 23rd Sep Sep 23	Fri 24th Sep Sep 24	Sat 25th Sep Sep 25	Sun 26th Sep Sep 26
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