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Trophywife F40
About
Race Times
All Races
Mileage
Training
-
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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- Best Times
- Best WAVA
Dist | Races | PB | WB | 2006 | 2007 | 2008 | 2009 | 2011 | 2012 | 2013 | 2014 | 2015 | 2016 | 2017 | 2019 | 2020 |
---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
1mi | 5 | 5:41
5:41/mi
|
0.00 | 5:41 | 5:44 | 5:50 | 5:48 | |||||||||
3km | 1 | 11:13
6:01/mi
|
0.00 | 11:13 | ||||||||||||
3851m | 2 | 15:17
6:23/mi
|
0.00 | 15:17 | ||||||||||||
5km | 26 | 19:20
6:13/mi
|
0.00 | 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
|
0.00 | 36:52 | 32:38 | 33:24 | 34:15 | 32:32 | 32:12 | |||||||
10km | 13 | 40:08
6:28/mi
|
0.00 | 48:59 | 46:06 | 40:08 | 41:53 | 42:32 | 41:14 | 41:55 | ||||||
10mi | 4 | 1:07:40
6:46/mi
|
0.00 | 1:19:36 | 1:16:29 | 1:07:40 | 1:08:32 | |||||||||
13.1mi | 13 | 1:30:08
6:53/mi
|
0.00 | 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
|
0.00 | 3:09:56 |
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% |
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
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Sat 2nd Jan
Jan 2
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Sun 3rd Jan
Jan 3
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Mon 4th Jan
Jan 4
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Tue 5th Jan
Jan 5
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Wed 6th Jan
Jan 6
|
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
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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
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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
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Thu 7th Jan
Jan 7
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Fri 8th Jan
Jan 8
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Sat 9th Jan
Jan 9
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Sun 10th Jan
Jan 10
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Mon 11th Jan
Jan 11
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Tue 12th Jan
Jan 12
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Wed 13th Jan
Jan 13
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5 mins wu
6,4,6,4 TH 3 mins cd ![]() |
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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
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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
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Thu 14th Jan
Jan 14
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Fri 15th Jan
Jan 15
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Sat 16th Jan
Jan 16
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Sun 17th Jan
Jan 17
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Mon 18th Jan
Jan 18
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Tue 19th Jan
Jan 19
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Wed 20th Jan
Jan 20
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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
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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.
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Thu 21st Jan
Jan 21
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Fri 22nd Jan
Jan 22
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Sat 23rd Jan
Jan 23
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Sun 24th Jan
Jan 24
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Mon 25th Jan
Jan 25
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Tue 26th Jan
Jan 26
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Wed 27th Jan
Jan 27
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10 mins wu, 3x10 TH (75), 5 ish mins cd.
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-
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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
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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.
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