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Trophywife F40

About

Race Times

All Races

Mileage

Training

Watford Joggers

Races
77
Miles
7547
Miles
10
Miles
987
WAVA
76.39%
Mile
5:41
5k
19:20
5M
32:12
10k
40:08
10M
1:07:40
Half
1:30:08

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Buddies

Dist	Races	PB	WB	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2017	2019	2020
1mi	5	5:41 5:41/mi	74.07			5:41 73.86			5:44 74.07	5:50 73.57	5:48 73.99
3km	1	11:13 6:01/mi	75.56							11:13 75.56
3851m	2	15:17 6:23/mi	71.18							15:17 71.18
5km	26	19:20 6:13/mi	76.39		22:06 66.82	19:20 76.39		20:41 71.56	19:33 75.84	19:47 75.13	19:44 75.54		20:39 73.25	20:43 73.23	22:05 69.09	22:01 69.75
5mi	9	32:12 6:26/mi	75.83		36:52 65.57	32:38 74.09	33:24 72.39	34:15 70.89	32:32 74.82	32:12 75.83
10km	13	40:08 6:28/mi	75.60	48:59 61.93	46:06 65.80	40:08 75.60	41:53 72.44	42:32 71.64	41:14 73.90		41:55 73.11
10mi	4	1:07:40 6:46/mi	73.66		1:19:36 62.02			1:16:29 64.81	1:07:40 73.66	1:08:32 72.73
13.1mi	13	1:30:08 6:53/mi	73.06		1:44:34 62.37	1:30:10 72.39	1:33:28 69.83	1:36:10 68.10	1:30:08 73.06	1:30:45 72.56		1:34:14 71.07
19.5mi	1	3:09:56 9:44/mi	52.51							3:09:56 52.51

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2020	48	57	48	65	63	86	84	55	36	0	0	0	541
2019	57	35	22	45	26	43	49	41	35	25	47	46	473
2018	34	40	38	49	41	37	0	11	28	32	23	22	354
2018	22	44	19	0	0	0	0	0	0	0	10	7	101
2017	0	0	0	0	0	0	0	0	0	0	0	0.6	0.6
2017	55	19	80	89	28	45	47	6	92	96	3	17	577
2017	8	0	0	16	0	40	0	7	0	0	0	0	70
2016	0	0	0	0.5	0	1	1.2	1	0	0	0	0	3.7
2016	22	0	7	105	91	57	79	99	59	61	48	22	650
2016	0	0	0	0	0	0	0	16	15	0	0	0	31
2015	0	0	0	0	0.3	0	0	1.6	0.9	0	0	0	2.7
2015	150	77	55	57	70	58	32	14	71	92	52	17	744
2015	0	0	0	43	0	21	4	53	25	34	30	0	210
2014	0	0	0	0	0	0	2.5	0.6	0	0	0	0	3.2
2014	139	131	115	139	121	84	163	176	140	77	97	87	1470
2014	25	19	0	0	0	0	0	9	0	0	0	0	53
2013	0	0	0	0	0	0	0	0	0.3	0	0	0	0.3
2013	98	101	105	114	82	83	90	125	131	146	159	121	1354
2013	0	0	0	0	0	48	109	202	148	15	0	0	522
2012	156	61	53	132	120	131	68	124	149	151	92	141	1379
1970	6	0	0	0	0	0	0	0	0	0	0	0	6

Sun 23rd Aug Aug 23	Mon 24th Aug Aug 24	Tue 25th Aug Aug 25	Wed 26th Aug Aug 26	Thu 27th Aug Aug 27	Fri 28th Aug Aug 28	Sat 29th Aug Aug 29
-	-	-	-	2mi, 18:00 Running - Easy Add a comment	0mi, 30:00 Swimming - Pool Add a comment	4mi, 36:00 Running - Intervals 6 mins easy effort warm up including some strides, 4 x 800 metres up to 90 pct effort off 60 seconds easy effort wallk recovery) 15 mins easy effort cool down + stretch Add a comment
Sun 30th Aug Aug 30	Mon 31st Aug Aug 31	Tue 1st Sep Sep 1	Wed 2nd Sep Sep 2	Thu 3rd Sep Sep 3	Fri 4th Sep Sep 4	Sat 5th Sep Sep 5
-	-	3.5mi, 31:00 Running - General 5 mins wu 4x3 mins 5k, 2 x 3 mins TH. (60) 3 mins cd Add a comment	-	1.8mi, 20:00 Running - Intervals 10 mins wu 6 x 30 (30) 90% 4 mins cd Add a comment	-	5.3mi, 48:00 Running - Intervals 5 mins wu 4 x 800 (90) 400 (2 mins between sets) 11 mins cd Add a comment
Sun 6th Sep Sep 6	Mon 7th Sep Sep 7	Tue 8th Sep Sep 8	Wed 9th Sep Sep 9	Thu 10th Sep Sep 10	Fri 11th Sep Sep 11	Sat 12th Sep Sep 12
-	-	4mi, 40:00 Running - Hill Work 10 mins easy effort warm up including some strides, 2 x 8 mins Kenyan Hills threshold effort off 2 mins easy effort jog recovery then 8 x 30 seconds uphill effort only up to 90 pct effort off an easy effort jog recovery back to your starting point, 2 mins easy effort cool down + stretch Add a comment	2.6mi, 30:00 Running - Run-Walk Add a comment	4.5mi, 40:00 Running - Intervals 10 mins easy effort warm up including some strides, 4 x (800, 400 metres up to 90 pct effort off 60 seconds easy effort wallk recovery) (60 between sets), 3 mins easy effort cool down Add a comment	0mi, 25:00 Swimming - Pool Add a comment	2.5mi, 25:00 Running - Easy Add a comment
Sun 13th Sep Sep 13	Mon 14th Sep Sep 14	Tue 15th Sep Sep 15	Wed 16th Sep Sep 16	Thu 17th Sep Sep 17	Fri 18th Sep Sep 18	Sat 19th Sep Sep 19
5.5mi, 55:00 Running - Easy Add a comment	-	3.6mi, 30:00 Running - General 10 mins easy effort warm up including some strides 15 mins at threshold effort z4 5 mins easy effort cool down stretch Add a comment	3mi, 28:30 Running - Easy Add a comment	-	-	-

2020	Distance	Date	Result	WAVA
Rickmansworth parkrun	5km	22 Feb		0.00%
Rickmansworth parkrun	5km	1 Feb	22:01	69.75%
2019	Distance	Date	Result	WAVA
Rickmansworth parkrun	5km	3 Aug	22:06	69.04%
Rickmansworth parkrun	5km	20 Apr	22:05	69.09%
Chelmsford Central parkrun	5km	23 Mar	22:15	68.58%
Rickmansworth parkrun	5km	23 Feb	22:24	68.12%
Rickmansworth parkrun	5km	5 Jan	22:28	67.91%
2017	Distance	Date	Result	WAVA
Rickmansworth parkrun	5km	21 Oct	20:43	73.23%
2016	Distance	Date	Result	WAVA
Black Park parkrun	5km	7 May	20:39	73.25%
2015	Distance	Date	Result	WAVA
Great Bentley Half Marathon	13.1mi	8 Feb	1:34:14	71.07%
2014	Distance	Date	Result	WAVA
Gunnersbury parkrun	5km	1 Nov	20:17	74.23%
Gunnersbury parkrun	5km	4 Oct	20:17	73.93%
Gunnersbury parkrun	5km	13 Sep	20:18	73.87%
Rydal Round	10.2mi	31 Jul	2:04:02	41.40%
Brueton parkrun	5km	12 Jul	19:54	75.35%
Bupa London 10,000	10km	25 May	41:55	73.11%
Gunnersbury parkrun	5km	22 Feb	21:19	70.34%
Ealing Eagles track night	1mi	21 Feb	5:48	73.99%
Cross Country League Watford	6.1mi	16 Feb	44:56	66.95%
Serpentine Last Friday of the Month 5k	5km	31 Jan	19:44	75.54%
Cross Country League Royston	5.4mi	12 Jan	41:24	63.70%
2013	Distance	Date	Result	WAVA
Cross Country League Trent Park	5mi	8 Dec	34:15	71.29%
Ealing mile	1mi	6 Dec	5:50	73.57%
Perivale 5	5mi	1 Dec	32:12	75.83%
Cross Country League 2 Grovelands	5mi	24 Nov	33:47	72.28%
Gunnersbury parkrun	5km	9 Nov	20:29	72.78%
Ealing Mile	1mi	1 Nov	5:57	72.13%
Cross Country League 1 Cheshunt	5mi	27 Oct	35:47	68.24%
Coyote Ridge Trail Race 20	19.5mi	19 Oct	3:09:56	52.51%
Great Eastern Run	13.1mi	13 Oct	1:31:39	71.85%
Dulwich parkrun	5km	5 Oct	19:47	75.13%
Ealing Half Marathon	13.1mi	29 Sep	1:31:55	71.64%
South of England road relays (women)	3851mi	21 Sep	15:17	71.18%
Barking Parkrun	5km	14 Sep	20:08	73.82%
Southern Counties Vets' League Final 3k	3km	1 Sep	11:13	75.56%
Gunnersbury Parkrun	5km	3 Aug	20:46	71.57%
Lakeland Trails Coniston Half-Marathon	13.1mi	7 Jul	2:09:43	50.77%
Clandon Park Run	10km	20 Apr		0.00%
Paddock Wood Half Marathon	13.1mi	7 Apr	1:30:45	72.56%
The Test Track 10 Mile	10mi	24 Feb	1:08:32	72.73%
2012	Distance	Date	Result	WAVA
Leyland 10k	10km	26 Dec	41:55	72.88%
Perivale 5	5mi	2 Dec	32:32	74.82%
Trentino half marathon	13.1mi	11 Nov	1:30:08	73.06%
Cabbage Patch 10	10mi	21 Oct	1:07:40	73.66%
Ealing Half Marathon	13.1mi	30 Sep	1:31:49	71.50%
Bedford Harriers 10K	10km	2 Sep	41:33	73.33%
Valentine's Park parkrun	5km	11 Aug	19:44	75.14%
Self Transcendence Relay	1mi	6 Aug	5:44	74.07%
Felsted 10K	10km	8 Jul	41:48	72.90%
Serpentine Club Championship 5k	5km	28 Jun	19:33	75.84%
Ranelagh Harriers Richmond 10K	10km	24 Jun	41:14	73.90%
Self Transcendence 5k	5km	18 Jun	19:51	74.70%
Perpignan half marathon	13.1mi	20 May	1:32:47	70.76%
Black Park parkrun	5km	5 May	20:15	73.22%
Maxifuel 10k	10km	15 Apr	43:09	70.62%
2011	Distance	Date	Result	WAVA
Perivale 5	5mi	4 Dec	34:15	70.89%
Imperial Palace 10k, Tokyo	10km	26 Nov	42:32	71.64%
Amsterdam Half Marathon	13.1mi	16 Oct	1:36:10	68.10%
Sri Chinmoy self transcendence 5k	5km	18 Jul	20:41	71.56%
Thames Towpath 10	10mi	10 Apr	1:16:29	64.81%
Richmond Spring Riverside 10k	10km	26 Mar	45:03	67.50%
Serpentine Last Friday of the Month 5k	5km	25 Feb	21:52	67.69%
2009	Distance	Date	Result	WAVA
Victoria Park Open 5	5mi	28 Mar	33:24	72.39%
Sussex Beacon Half Marathon	13.1mi	22 Feb	1:33:28	69.83%
Regent's Park Winter Series 10k	10km	1 Feb	41:53	72.44%
2008	Distance	Date	Result	WAVA
Serpentine Last Friday of the Month 5k	5km	19 Dec	19:20	76.39%
Perivale 5	5mi	7 Dec	32:38	74.09%
City of Norwich Half Marathon	13.1mi	30 Nov	1:30:10	72.39%
Peter Driver Memorial Fleet 10K	10km	26 Oct	40:08	75.60%
Aldershot Road Relays	3851mi	28 Sep	14:43	72.94%
Serpentine 1 mile championship	1mi	22 Jul	5:41	73.86%
2007	Distance	Date	Result	WAVA
Witham Boxing Day 5	5mi	26 Dec	36:52	65.57%
Bedford Harriers Half Marathon	13.1mi	9 Dec	1:44:34	62.37%
Serpentine Last Friday of the Month 5k	5km	30 Nov	22:06	66.82%
Brighton 10k	10km	18 Nov	46:06	65.80%
Stebbing 10	10mi	11 Nov	1:19:36	62.02%
Sussex Beacon Half Marathon	13.1mi	18 Feb	1:52:04	58.18%
2006	Distance	Date	Result	WAVA
Brighton 10k	10km	19 Nov	48:59	61.93%
Nike Run London 10K	10km	8 Oct	49:15	61.59%

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