loulamac

F50

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Recent Training
17th Apr	General	1.5mi	16:09
17th Apr	General	0.3mi	3:18
17th Apr	General	1.4mi	15:49
13th Apr	General	3.2mi	32:49
9th Apr	General	1.6mi	17:06

Planned Races
Run Plymouth Half Marathon	28th Apr
Hackney Half Marathon	19th May
Folkestone Coastal 10k	26th May

12 Month Benchmarks	Run
Mile	8:28
5k	27:41
5mi	44:29
10k	55:37
10mi	1:29:58
Half	1:58:13
20mi	3:29:09
Mara	4:44:09

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2024 Targets	Set your targets
Run 1000

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Read Everyone!

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Best Times
Best WAVA

Dist	Races	2008	2009	2010	2011	2012	2013	2014	2015	2016	2017	2018	2019	2022	2023	2024	PB	WB
10km	9				1:03:01 48.23	53:43 57.16	1:09:58 43.88	58:34 53.06		53:46 58.18					57:02 59.06	1:01:22 54.89	53:43 8:39/mi	59.06
20km	1						2:17:58 45.81										2:17:58 11:06/mi	45.81
13.1mi	21	2:51:31 37.96	2:28:12 44.08	2:17:07 47.84	2:03:49 52.97	2:03:03 53.55		2:14:20 49.90	2:06:52 52.84					2:06:16 57.12	1:58:15 61.00	2:17:22 53.13	1:58:15 9:02/mi	61.00
26.2mi	17				4:35:27 49.12	4:06:31 55.37	4:47:19 47.76	4:22:12 52.66	3:59:00 57.78	4:43:38 49.02	4:41:56 50.11	4:12:09 56.55	4:17:23 55.40	4:34:57 53.58	4:35:03 54.23		3:59:00 9:07/mi	57.78

Date	Planned Races			Distance
26 May	Folkestone Coastal 10k Confirmed			10km
19 May	Hackney Half Marathon Confirmed			13.1mi
28 Apr	Run Plymouth Half Marathon Confirmed			13.1mi
2024		Result	WAVA	Distance
14 Apr	Manchester Marathon		0.00	26.2mi
10 Mar	Lydd Half Marathon SB	2:17:22	53.13	13.1mi
18 Feb	Hampton Court Half Marathon	2:34:04	47.37	13.1mi
7 Jan	RunThrough Victoria Park 10k SB	1:01:22	54.89	10km
2023		Result	WAVA	Distance
20 Dec	RunThrough Battersea Park 10k SB	57:02	59.06	10km
3 Dec	Goodwood Motor Circuit- 5K, 10K, 20Mile, Half Marathon, Marathon, & 50K	58:58	57.13	10km
8 Oct	MBNA Chester Marathon		0.00	26.2mi
6 Aug	Run Dorney Half Marathon PB	1:58:15	61.00	13.1mi
21 May	Hackney Half Marathon	2:09:15	55.81	13.1mi
7 May	Crete Marathon	5:04:06	49.05	26.2mi
23 Apr	London Marathon	4:47:23	51.90	26.2mi
2 Apr	Brighton Marathon SB	4:35:03	54.23	26.2mi
26 Feb	Quicksilver Hampton Court Half Marathon	2:11:07	55.01	13.1mi
29 Jan	Crystal Palace Half Marathon	2:15:36	53.19	13.1mi
2022		Result	WAVA	Distance
13 Nov	Athens Authentic Marathon	5:22:00	46.32	26.2mi
9 Oct	Royal Parks Half Marathon SB	2:06:16	57.12	13.1mi
2 Oct	London Marathon	4:54:11	50.70	26.2mi
28 Aug	Run Dorney Lake 5k, 10k & Half Marathon	2:07:40	55.85	13.1mi
7 Aug	Wimbledon Common Half Marathon	2:14:58	52.83	13.1mi
29 May	Edinburgh Marathon SB	4:34:57	53.58	26.2mi
2019		Result	WAVA	Distance
28 Apr	London Marathon SB	4:17:23	55.40	26.2mi
2018		Result	WAVA	Distance
21 Oct	Scotiabank Toronto Waterfront Marathon SB	4:12:09	56.55	26.2mi
2017		Result	WAVA	Distance
5 Nov	TCS New York City Marathon SB	4:41:56	50.11	26.2mi
2016		Result	WAVA	Distance
8 May	Volkswagen Prague Marathon SB	4:43:38	49.02	26.2mi
17 Jan	Capital Runners Bushy Park 10k SB	53:46	58.18	10km
2015		Result	WAVA	Distance
27 Sep	Berlin Marathon	4:21:57	53.08	26.2mi
15 Mar	Marato de Barcelona PB	3:59:00	57.78	26.2mi
1 Feb	Watford Half Marathon SB	2:06:52	52.84	13.1mi
2014		Result	WAVA	Distance
21 Dec	Christmas Greenwich Park 5k-10k SB	58:34	53.06	10km
2 Nov	TCS New York City Marathon SB	4:22:12	52.66	26.2mi
28 Sep	Folkestone Rotary Half Marathon SB	2:14:20	49.90	13.1mi
2013		Result	WAVA	Distance
13 Oct	Chicago Marathon SB	4:47:19	47.76	26.2mi
10 Aug	Schools Out 20k (Moreton Morrell) PB	2:17:58	45.81	20km
28 Jul	Capital Runners Bushy Park 10K SB	1:09:58	43.88	10km
2012		Result	WAVA	Distance
18 Nov	Old Deer Park Richmond 10k PB	53:43	57.16	10km
21 Oct	Amsterdam Marathon SB	4:06:31	55.37	26.2mi
19 Aug	Burnham Beeches Half Marathon	2:13:05	49.51	13.1mi
14 Jul	British 10k	55:48	54.73	10km
22 Apr	London Marathon	4:13:21	53.62	26.2mi
25 Mar	Water of Life Half Marathon SB	2:03:03	53.55	13.1mi
4 Mar	Berkhamsted Half Marathon	2:06:28	52.10	13.1mi
2011		Result	WAVA	Distance
9 Oct	Royal Parks Half Marathon	2:07:38	51.63	13.1mi
17 Jul	NSPCC Milton Keynes Half Marathon SB	2:03:49	52.97	13.1mi
17 Apr	London Marathon SB	4:35:27	49.12	26.2mi
13 Mar	Lydd Half-Marathon	2:07:07	51.60	13.1mi
27 Feb	Tunbridge Wells Half Marathon	2:15:09	48.53	13.1mi
30 Jan	Ross Cycles Kenley 10k Fun Run SB	1:03:01	48.23	10km
2010		Result	WAVA	Distance
10 Oct	Royal Parks Half Marathon SB	2:17:07	47.84	13.1mi
2009		Result	WAVA	Distance
11 Oct	Royal Parks Half Marathon SB	2:28:12	44.08	13.1mi
2008		Result	WAVA	Distance
12 Oct	Royal Parks Half Marathon SB	2:51:31	37.96	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
2024	37	54	43	28	0	0	0	0	0	0	0	0	162
2023	103	108	104	111	82	93	127	138	69	46	71	93	1146
2022	38	74	25	75	127	68	118	104	119	61	83	112	1004
2021	6	7	9	30	28	29	6	9	10	19	36	44	233
2020	14	16	5	0	31	40	42	11	29	7	0	11	207
2019	51	79	58	101	32	0	0	0	0	1	0	7	329
2018	15	60	73	22	19	15	103	123	163	115	93	85	885
2017	6	22	19	0	10	11	32	36	60	124	42	68	429
2016	134	79	45	43	69	41	10	47	13	6	3	31	522
2015	116	158	110	56	48	80	42	103	109	21	72	91	1004
2014	3	0	0	2	28	30	40	105	144	151	51	105	660
2013	18	0	0	9	8	43	69	104	97	58	8	42	456
2012	41	120	164	128	21	75	91	110	137	105	56	26	1073
2011	108	125	171	97	73	84	78	97	42	44	44	62	1024

Fri 22nd Mar Mar 22	Sat 23rd Mar Mar 23	Sun 24th Mar Mar 24	Mon 25th Mar Mar 25	Tue 26th Mar Mar 26	Wed 27th Mar Mar 27	Thu 28th Mar Mar 28
-	3.1mi, 35:36 Run - parkrun	-	-	-	-	-
Fri 29th Mar Mar 29	Sat 30th Mar Mar 30	Sun 31st Mar Mar 31	Mon 1st Apr Apr 1	Tue 2nd Apr Apr 2	Wed 3rd Apr Apr 3	Thu 4th Apr Apr 4
-	3.1mi, 31:57 Run - parkrun	-	3.1mi, 32:34 Run - General 1) 1mi - 10:54(10:54/mi) 146/163bpm [1592b/mi] 99cal 5.5/5.78mph 2) 1mi - 10:41(10:41/mi) 157/169bpm [1677b/mi] 102cal 5.62/5.97mph 3) 1mi - 10:24(10:24/mi) 165/173bpm [1717b/mi] 106cal 5.76/6.12mph 4) 0.06mi - 34(9:18/mi) 168/170bpm [1563b/mi] 6cal 6.45/6.18mph	-	-	4mi, 41:59 Run - General 1) 1mi - 10:59(10:59/mi) 140/158bpm [1537b/mi] 94cal 5.47/5.89mph 2) 1mi - 10:19(10:19/mi) 158/170bpm [1629b/mi] 99cal 5.82/6.97mph 3) 1mi - 10:26(10:26/mi) 159/173bpm [1658b/mi] 98cal 5.76/7.51mph 4) 1mi - 10:14(10:14/mi) 152/162bpm [1554b/mi] 88cal 5.87/6.55mph 5) 0.01mi - 3(8:11/mi) 160/160bpm [1310b/mi] 7.33/6.49mph
Fri 5th Apr Apr 5	Sat 6th Apr Apr 6	Sun 7th Apr Apr 7	Mon 8th Apr Apr 8	Tue 9th Apr Apr 9	Wed 10th Apr Apr 10	Thu 11th Apr Apr 11
-	3.1mi, 32:40 Run - parkrun	8.1mi, 1:30:24 Run - General 1) 0.54mi - 6:00(11:01/mi) 128/150bpm [1409b/mi] 45cal 5.45/5.38mph 2) 0.06mi - 1:00(15:49/mi) 141/151bpm [2231b/mi] 8cal 3.79/5.3mph 3) 0.58mi - 6:00(10:23/mi) 147/154bpm [1527b/mi] 53cal 5.77/6.32mph 4) 0.06mi - 1:00(16:35/mi) 141/153bpm [2338b/mi] 7cal 3.62/6.2mph 5) 0.56mi - 6:00(10:48/mi) 149/161bpm [1610b/mi] 50cal 5.55/5.97mph 6) 0.07mi - 1:00(14:00/mi) 145/157bpm [2030b/mi] 8cal 4.29/5.13mph 7) 0.57mi - 6:00(10:28/mi) 150/162bpm [1571b/mi] 53cal 5.73/5.99mph 8) 0.06mi - 1:00(16:32/mi) 131/157bpm [2165b/mi] 6cal 3.63/5.76mph 9) 0.58mi - 6:00(10:20/mi) 152/160bpm [1571b/mi] 53cal 5.8/6.05mph 10) 0.06mi - 1:00(15:36/mi) 152/159bpm [2370b/mi] 8cal 3.85/5.97mph 11) 0.57mi - 6:00(10:28/mi) 156/169bpm [1632b/mi] 54cal 5.74/6.22mph 12) 0.07mi - 1:00(15:17/mi) 151/166bpm [2307b/mi] 8cal 3.93/6.2mph 13) 0.54mi - 6:00(11:10/mi) 151/161bpm [1687b/mi] 52cal 5.37/6.05mph 14) 0.06mi - 1:00(15:35/mi) 154/160bpm [2401b/mi] 7cal 3.85/5.22mph 15) 0.56mi - 6:00(10:47/mi) 163/171bpm [1758b/mi] 57cal 5.57/5.78mph 16) 0.07mi - 1:00(15:21/mi) 161/171bpm [2472b/mi] 9cal 3.91/5.78mph 17) 0.53mi - 6:00(11:20/mi) 160/174bpm [1812b/mi] 55cal 5.3/5.85mph 18) 0.06mi - 1:00(16:40/mi) 151/156bpm [2516b/mi] 7cal 3.6/4.66mph 19) 0.56mi - 6:00(10:41/mi) 147/170bpm [1569b/mi] 44cal 5.62/6.14mph 20) 0.07mi - 1:00(13:49/mi) 132/139bpm [1824b/mi] 5cal 4.34/5.78mph 21) 0.58mi - 6:00(10:21/mi) 143/150bpm [1481b/mi] 45cal 5.79/6.2mph 22) 0.06mi - 1:00(15:46/mi) 142/150bpm [2238b/mi] 7cal 3.81/5.49mph 23) 0.55mi - 6:00(10:49/mi) 162/173bpm [1752b/mi] 56cal 5.55/6.26mph 24) 0.06mi - 1:00(16:27/mi) 163/169bpm [2683b/mi] 9cal 3.65/5.82mph 25) 0.56mi - 6:00(10:47/mi) 165/173bpm [1779b/mi] 58cal 5.56/5.99mph 26) 0.02mi - 24(16:47/mi) 167/173bpm [2804b/mi] 4cal 3.57/5.66mph	-	1.6mi, 17:06 Run - General 1) 1mi - 10:59(10:59/mi) 149/161bpm [1636b/mi] 101cal 5.47/5.63mph 2) 0.55mi - 6:08(11:04/mi) 152/157bpm [1681b/mi] 55cal 5.42/5.76mph 0.3mi, 3:18 Run - General 1) 0.26mi - 3:18(12:32/mi) 151/159bpm [1893b/mi] 26cal 4.79/6.03mph 1.6mi, 17:08 Run - General 1) 1mi - 10:57(10:57/mi) 132/151bpm [1445b/mi] 90cal 5.48/5.74mph 2) 0.57mi - 6:11(10:46/mi) 154/158bpm [1659b/mi] 58cal 5.57/5.91mph	-	-
Fri 12th Apr Apr 12	Sat 13th Apr Apr 13	Sun 14th Apr Apr 14	Mon 15th Apr Apr 15	Tue 16th Apr Apr 16	Wed 17th Apr Apr 17	Thu 18th Apr Apr 18
-	3.2mi, 32:49 Run - General 1) 0.62mi - 6:42(10:47/mi) 139/152bpm [1498b/mi] 57cal 5.57/6.16mph 2) 0.62mi - 6:22(10:14/mi) 154/161bpm [1576b/mi] 60cal 5.86/6.1mph 3) 0.62mi - 6:22(10:14/mi) 155/159bpm [1587b/mi] 61cal 5.86/6.12mph 4) 0.62mi - 6:29(10:26/mi) 158/163bpm [1648b/mi] 63cal 5.75/5.95mph 5) 0.62mi - 6:05(9:47/mi) 159/167bpm [1555b/mi] 59cal 6.14/6.47mph 6) 0.09mi - 50(9:16/mi) 169/172bpm [1566b/mi] 8cal 6.48/7.26mph	-	-	-	1.5mi, 16:09 Run - General 1) 1mi - 10:34(10:34/mi) 154/165bpm [1627b/mi] 98cal 5.68/6.03mph 2) 0.52mi - 5:35(10:40/mi) 160/165bpm [1707b/mi] 54cal 5.62/6.01mph 0.3mi, 3:18 Run - General 1) 0.26mi - 3:18(12:44/mi) 142/153bpm [1809b/mi] 25cal 4.71/5.78mph 1.4mi, 15:49 Run - General 1) 0.62mi - 7:14(11:39/mi) 144/156bpm [1678b/mi] 61cal 5.15/5.59mph 2) 0.62mi - 6:36(10:37/mi) 154/163bpm [1635b/mi] 63cal 5.65/5.74mph 3) 0.19mi - 1:59(10:33/mi) 160/164bpm [1687b/mi] 19cal 5.69/5.95mph	-

loulamac

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