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Trophywife F40

About

Race Times

All Races

Mileage

Training

Watford Joggers

Races
77
Miles
7900
Miles
10
Miles
987
Mile
5:41
5k
19:20
5M
32:12
10k
40:08
10M
1:07:40
Half
1:30:08

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Dist	Races	PB	2006	2007	2008	2009	2011	2012	2013	2014	2015	2016	2017	2019	2020
1mi	5	5:41 5:41/mi			5:41			5:44	5:50	5:48
3km	1	11:13 6:01/mi							11:13
3851m	2	15:17 6:23/mi							15:17
5km	26	19:20 6:13/mi		22:06	19:20		20:41	19:33	19:47	19:44		20:39	20:43	22:05	22:01
5mi	9	32:12 6:26/mi		36:52	32:38	33:24	34:15	32:32	32:12
10km	13	40:08 6:28/mi	48:59	46:06	40:08	41:53	42:32	41:14		41:55
10mi	4	1:07:40 6:46/mi		1:19:36			1:16:29	1:07:40	1:08:32
13.1mi	13	1:30:08 6:53/mi		1:44:34	1:30:10	1:33:28	1:36:10	1:30:08	1:30:45		1:34:14
19.5mi	1	3:09:56 9:44/mi							3:09:56

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	85	0	0	0	0	0	0	0	0	0	0	0	85
2020	48	57	48	65	63	86	84	55	61	83	74	87	809
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

Thu 31st Dec Dec 31	Fri 1st Jan Jan 1	Sat 2nd Jan Jan 2	Sun 3rd Jan Jan 3	Mon 4th Jan Jan 4	Tue 5th Jan Jan 5	Wed 6th Jan Jan 6
5.5mi, 51:00 Running - Hill Work 13 mins easy effort warm up including some strides, 2 x 8 mins Kenyan Hills at threshold effort off 60 seconds easy effort jog recovery, 3 mins easy effort jog / walk recovery then 6 x 30 seconds hard effort then 30 secs jog recovery (amended - no hills way back), 12 mins easy effort cool down + stretch Add a comment	-	5.7mi, 50:00 Running - Intervals 10 mins easy effort warm up including some strides, 3 x (3 x 600 metres aiming for 2.30 per interval which is 4.10 per km off 1 min easy effort z2 walk recovery) with 2 mins easy effort walk / jog recovery between sets, 8.5 mins easy effort cool down z2 + stretch Add a comment	0.5mi, 7:00 Running - Run-Walk Add a comment 4mi, 39:00 Running - Easy Add a comment	4mi, 1:20:00 Cross-Training - Walking Add a comment	4mi, 40:00 Running - Hill Work 7 mins easy effort warm up including some strides, 2 x 8 mins Kenyan Hills at threshold effort off 60 seconds easy effort jog recovery, 3 mins easy effort jog / walk recovery then 6 x 30 seconds hard effort then 30 secs jog recovery, 7 mins easy effort cool down + stretch Add a comment	-
Thu 7th Jan Jan 7	Fri 8th Jan Jan 8	Sat 9th Jan Jan 9	Sun 10th Jan Jan 10	Mon 11th Jan Jan 11	Tue 12th Jan Jan 12	Wed 13th Jan Jan 13
3.6mi, 31:00 Running - Tempo 5 mins wu 6,4,6,4 TH 3 mins cd Add a comment	-	4mi, 34:35 Running - General 6 mins easy effort warm up including some strides, 6 x 800 metres aiming for 3.20 per interval which is 4.10 per km off 1 min - 75 seconds easy effort z2 walk recovery), 3 mins easy effort cool down + stretch Add a comment	4.5mi, 51:00 Running - Easy Add a comment	4.5mi, 45:00 Running - General Add a comment	3.8mi, 33:00 Running - Tempo 3 mins easy effort warm up including some strides, 4 x 5 mins at threshold effort off 1 min easy effort recovery, then 4 x 30 seconds up to 90 pct effort off 30 seconds easy effort walk recovery, 2 mins easy effort cool down + stretch Add a comment	-
Thu 14th Jan Jan 14	Fri 15th Jan Jan 15	Sat 16th Jan Jan 16	Sun 17th Jan Jan 17	Mon 18th Jan Jan 18	Tue 19th Jan Jan 19	Wed 20th Jan Jan 20
-	1.5mi, Running - Run-Walk Add a comment	3mi, 30:00 Running - Easy Add a comment	4.6mi, 40:00 Running - Intervals 10 mins easy effort warm up including some strides, 6 x 800 metres aiming for 3.20 per interval which is 4.10 per km off 1 min - 75 seconds easy effort z2 walk recovery (added 2.5 after first 3), 2 mins easy effort cool down + stretch Add a comment	-	3.5mi, 34:00 Running - Hill Work 7 mins wu, 8 mins hills at TH (2), 6 x 30 secs up hill and jog back down 30, (2), 8 mins TH, 3 mins cd. Add a comment	4mi, 40:00 Running - Easy Add a comment
Thu 21st Jan Jan 21	Fri 22nd Jan Jan 22	Sat 23rd Jan Jan 23	Sun 24th Jan Jan 24	Mon 25th Jan Jan 25	Tue 26th Jan Jan 26	Wed 27th Jan Jan 27
5.5mi, 49:00 Running - Tempo 10 mins wu, 3x10 TH (75), 5 ish mins cd. Add a comment	-	4.9mi, 42:15 Running - Intervals 10 mins easy effort warm up including some strides, 5 x 1 km aiming for 4.10 - 4.15 per interval off 90 seconds easy effort z2 walk recovery, 5 mins easy effort cool down + stretch Add a comment	2.1mi, 21:00 Running - Easy Add a comment	-	2mi, 20:00 Running - General Add a comment	3.6mi, 31:00 Running - Hill Work 3 mins wu, 8 mins hills at TH (2), 6 x 30 secs up hill and jog back down 30, (2), 8 mins TH, 2 mins cd. 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	72.74%
2015	Distance	Date	Result	WAVA
Great Bentley Half Marathon	13.1mi	8 Feb	1:34:14	70.44%
2014	Distance	Date	Result	WAVA
Gunnersbury parkrun	5km	1 Nov	20:17	73.75%
Gunnersbury parkrun	5km	4 Oct	20:17	73.49%
Gunnersbury parkrun	5km	13 Sep	20:18	73.43%
Rydal Round	10.2mi	31 Jul	2:04:02	41.14%
Brueton parkrun	5km	12 Jul	19:54	74.91%
Bupa London 10,000	10km	25 May	41:55	73.11%
Gunnersbury parkrun	5km	22 Feb	21:19	69.93%
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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Trophywife F40

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