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CasB
F45 Middlesex

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Races
29
Miles
7309
Miles
34
Miles
1163
Miles
169
WAVA
70.15%
5k
22:33
10k
48:23
Half
1:47:53
20M
3:07:48
Mara
4:07:48

About Me
Running a bit. Sometimes a bit more. Show More...

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Recent Blogs
Race report - LFOTM 5k, March 2023	Apr 2023
Holiday report! A week at Club La Santa	Mar 2023
Race report - Watford HM 2023	Feb 2023
Highlights of 2022	Dec 2022

Recent Training
28th May	Easy	5.6mi	54:49
28th May	Open Water	1.5mi	41:34
25th May	Medium Long Run	9.1mi	1:30:06
25th May	Pool	1mi	38:07
23rd May	Warm Down	1.8mi	17:46

12 Month Benchmarks	Run
This user has chosen not to share training detail.

Recent Pictures	Show more

2023 Targets	Set your targets
Run 1200 Swim 30

Recent Threads
100 miles a month in 2023
Things you want to say but can't
What minor disaster has befallen you today?

Followers (2)

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Best Times
Best WAVA

Dist	Races	PB	WB	2016	2018	2019	2020	2021	2022	2023
5km	11	22:33 7:15/mi	70.15		53:54 28.43				23:46 66.56	22:33 70.15
10km	2	48:23 7:47/mi	66.20				50:25 63.00		48:23 66.20
13mi	1	2:01:57 9:23/mi	54.92		2:01:57 54.92
13.1mi	9	1:47:53 8:14/mi	64.11	2:14:13 49.63	2:08:04 52.70	1:56:19 58.03	1:53:33 59.89	1:50:07 62.26	1:47:53 64.11	2:01:12 57.61
20mi	2	3:07:48 9:23/mi	56.26				3:07:48 56.26	3:20:12 53.69
26.2mi	3	4:07:48 9:27/mi	57.55				4:11:17 56.23	4:07:48 57.55

2023		Result	WAVA	Distance
31 Mar	Serpentine Last Friday of the Month 5K PB	22:33	70.15	5km
4 Mar	Blandford parkrun	24:00	65.91	5km
25 Feb	Harrow parkrun	26:29	59.73	5km
18 Feb	Harrow parkrun	25:14	62.69	5km
11 Feb	Harrow parkrun	28:04	56.36	5km
5 Feb	Watford Half Marathon SB	2:01:12	57.61	13.1mi
4 Feb	Harrow parkrun	27:22	57.80	5km
28 Jan	Harrow parkrun	25:32	61.95	5km
14 Jan	Harrow parkrun	26:57	58.70	5km
7 Jan	Harrow parkrun	27:45	57.00	5km
2022		Result	WAVA	Distance
3 Aug	Willesdon Track 5000m SB	23:46	66.56	5km
3 Jul	Outlaw Holkham Half	/ / 2:08:00	0.00	1.2miles/56miles/13.1miles
27 Mar	Lee Valley RunFest half-marathon PB	1:47:53	64.11	13.1mi
27 Mar	Fetcheveryone Cathedral Challenge		0.00	700mi
23 Feb	RunThrough Chase the Moon Battersea Park 10k PB	48:23	66.20	10km
2021		Result	WAVA	Distance
3 Oct	London Marathon PB	4:07:48	57.55	26.2mi
5 Sep	Milton Keynes Festival of Running 20m SB	3:20:12	53.69	20mi
18 Apr	Dorney Lake Half Marathon 2020/21 Races - April SB	1:50:07	62.26	13.1mi
2 Apr	Fetcheveryone Castle Challenge		0.00	600mi
2020		Result	WAVA	Distance
6 Dec	Remembrance Run Hertfordshire SB	50:25	63.00	10km
4 Oct	Dorney Lake Marathon	4:11:17	56.23	26.2mi
4 Oct	Virtual London Marathon SB	4:11:17	56.23	26.2mi
8 Mar	Hillingdon 20 PB	3:07:48	56.26	20mi
23 Feb	Hillingdon Half Marathon SB	1:53:33	59.89	13.1mi
2019		Result	WAVA	Distance
15 Sep	Harrow half marathon	2:06:30	53.76	13.1mi
24 Feb	Hillingdon Half Marathon SB	1:56:19	58.03	13.1mi
2018		Result	WAVA	Distance
11 Nov	Grand Union Canal Autumn Half Marathon PB	2:01:57	54.92	13mi
16 Sep	Harrow half marathon SB	2:08:04	52.70	13.1mi
15 Aug	RunThrough Chase the Sun Hyde Park 5k & 10k - August SB	53:54	28.43	5km
8 Apr	Grand Union Canal Spring Half Marathon	2:09:06	51.92	13.1mi
2016		Result	WAVA	Distance
13 Nov	Grand Union Canal Half Marathon SB	2:14:13	49.63	13.1mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2023	3.3	4.3	6.6	4	5.8	0	0	0	0	0	0	0	24
2023	110	101	106	112	103	0	0	0	0	0	0	0	531
2022	0	0	0	0	0	0	0	0	56	0	0	0	56
2022	0	0	0.6	0	0	0.6	0	0	0	3.2	2.6	2.7	9.7
2022	116	104	101	113	116	114	107	107	34	80	108	101	1201
2022	0	0	21	0	0	0	0	0	0	0	0	0	21
2021	0	0	13	0	0	21	0	0	0	0	0	0	34
2021	140	141	143	111	158	79	178	202	155	100	85	109	1601
2021	0	0	19	0	0	66	28	9	0	0	0	0	123
2020	0	0	0	0	0	0	4	0	0	10	0	2	16
2020	127	153	140	122	139	125	120	171	151	97	119	114	1578
2020	0	0	18	105	92	61	42	0	0	39	0	0	357
2019	103	84	40	68	67	46	90	88	89	75	104	133	987
2019	0	0	0	0	11	107	7	0	10	144	0	0	279
2018	0	0	0	0	33	0	14	0	0	0	0	0	47
2018	63	64	57	54	61	71	81	94	85	101	36	84	851
2018	0	0	0	0	14	0	0	0	0	0	126	0	140
2017	0	0	0	0	0	0	0	0	0	16	0	0	16
2017	36	0	29	27	40	54	50	21	51	58	43	40	451
2017	0	0	0	13	0	0	0	0	0	0	112	118	243
2016	0	0	0	0	0	0	0	0	0	30	40	38	108

Mon 1st May May 1	Tue 2nd May May 2	Wed 3rd May May 3	Thu 4th May May 4	Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7
-	7mi, 59:54 Run - Track Session	4.4mi, 44:29 Run - Recovery Run 0mi, 35:00 Cross - Strength	-	0mi, 1:00:00 Cross - Pilates	5.2mi, 45:39 Run - parkrun	13.1mi, 2:00:08 Run - Long Run
Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14
0mi, 40:00 Cross - Strength	3.1mi, 40:02 Run - Track Session 2mi, 20:22 Run - Easy	0mi, 30:00 Cross - Strength	5mi, 52:26 Run - Run-Walk 0.8mi, 31:21 Swim - Pool	-	10.3mi, 1:36:13 Run - Long Run	4.2mi, 42:44 Run - Recovery Run 0.9mi, 26:10 Swim - Open Water
Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21
0.8mi, 32:34 Swim - Pool	1.9mi, 18:26 Run - Easy 3.1mi, 29:40 Run - Track Session 2mi, 19:31 Run - Easy	-	5.2mi, 48:30 Run - General	-	5.1mi, 42:06 Run - parkrun	9mi, 1:27:02 Run - Long Run
Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28
0.9mi, 37:26 Swim - Pool	1.8mi, 17:46 Run - Warm Down 3.9mi, 44:15 Run - Track Session 1.9mi, 18:10 Run - Warm Up	-	9.1mi, 1:30:06 Run - Medium Long Run 1mi, 38:07 Swim - Pool	-	-	5.6mi, 54:49 Run - Easy 1.5mi, 41:34 Swim - Open Water

CasB F45 Middlesex

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CasB
F45 Middlesex