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Josh_hand M35

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Mileage

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Almost Athletes, Cheltenham Triathlon Club

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Races
22
Miles
17433
Miles
122
Miles
3275
WAVA
76.71%
Mile
5:23
5k
17:53
5M
28:24
10k
35:53
Half
1:18:56
Mara
2:50:16

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This user is a member of Abingdon 2018 Runners, Conquercise Game

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Dist	Races	PB	WB	2013	2016	2017	2018	2019
1mi	1	5:23 5:23/mi	70.84					5:23 70.84
5km	1	17:53 5:45/mi	74.14					17:53 74.14
5mi	2	28:24 5:41/mi	76.71					28:24 76.71
10km	8	35:53 5:46/mi	76.45	37:56 70.96		37:47 72.22		35:53 76.45
13.1mi	5	1:18:56 6:02/mi	75.59					1:18:56 75.59
13.2mi	1	1:21:27 6:10/mi	73.81					1:21:27 73.81
26.2mi	4	2:50:16 6:30/mi	73.37		2:53:17 72.09	2:51:27 72.86	2:50:26 73.29	2:50:16 73.37

Swim Totals

Bike Totals

Run Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2019	322	292	327	278	247	354	264	247	307	237	228	94	3196
2019	0	0	0	0	11	0	0	0	0	0	0	0	11
2018	0.5	0	0	0	3.3	0.9	0.9	0.8	0	0	0	0	6.4
2018	313	220	247	217	278	271	313	342	336	214	242	272	3265
2018	17	0	7	0	0	0	26	0	0	17	26	0	92
2017	0	0	0	0.6	0.4	1.1	1.7	0.5	0.3	0.5	0	0.3	5.3
2017	199	221	300	194	202	228	239	306	279	219	221	303	2911
2017	114	59	0	13	35	0	20	0	0	21	0	0	262
2016	0	0	0	0.3	1.1	0.9	1.7	1.2	0.3	0.5	0	3.3	9.3
2016	208	226	258	174	205	160	200	224	226	172	170	96	2319
2016	0	0	0	0	65	0	234	65	0	0	0	0	364
2015	0	0	0	1.2	3.4	0	1.9	1.9	1.4	0.4	0	0	10.2
2015	226	212	255	132	173	165	100	210	219	187	150	204	2232
2015	0	0	0	71	6	21	158	37	3	13	13	0	321
2014	0	0	0	2.9	5.7	1	0	4	0.5	0	0	0	14.1
2014	209	166	218	112	114	143	31	114	209	211	139	164	1830
2014	0	76	0	153	29	60	0	14	5	38	0	13	388
2013	10.2	7.8	11	17.4	13.8	5.9	1.4	2.8	1.2	2.9	0	0.3	74.4
2013	91	85	95	70	92	62	23	78	166	115	117	154	1148
2013	226	134	205	279	365	264	48	218	35	8	13	0	1795
2012	0	0.8	0	0	0	0	0	0	0	0	0	1.4	2.1
2012	166	158	131	0	0	0	0	0	0	0	0	34	489
2012	0	0	0	0	0	0	0	0	0	0	0	43	43
2011	0	0	0	0	0	0	0	0	0	0	0	42	42

Sat 16th Nov Nov 16	Sun 17th Nov Nov 17	Mon 18th Nov Nov 18	Tue 19th Nov Nov 19	Wed 20th Nov Nov 20	Thu 21st Nov Nov 21	Fri 22nd Nov Nov 22
5mi, 41:35 Running - Recovery Run Split Summary === 1) 1m - 8:59(8:59/m) 127/136bpm 2) 1m - 8:39(8:39/m) 132/137bpm 3) 1m - 8:42(8:42/m) 131/136bpm 4) 1m - 8:27(8:27/m) 129/135bpm 5) 0.96m - 11:48(12:17/m) 124/133bpm Add a comment	3.1mi, 25:13 Running - Recovery Run Split Summary === 1) 1m - 8:57(8:57/m) 134/170bpm 2) 1m - 8:10(8:10/m) 131/141bpm 3) 1m - 13:06(13:06/m) 124/140bpm 4) 0.12m - 1:00(8:34/m) 139/142bpm Add a comment	10mi, 1:10:32 Running - Intervals 12 x 90s every half mile after 3M warm up Split Summary === 1) 1m - 8:03(8:03/m) 92/95bpm 2) 1m - 8:21(8:21/m) 129/148bpm 3) 1m - 7:26(7:26/m) 139/147bpm 4) 1m - 6:40(6:40/m) 164/185bpm 5) 1m - 6:51(6:51/m) 185/199bpm 6) 1m - 7:05(7:05/m) 180/181bpm 7) 1m - 6:41(6:41/m) 156/171bpm 8) 1m - 6:37(6:37/m) 182/197bpm 9) 1m - 6:42(6:42/m) 180/197bpm 10) 0.98m - 7:06(7:16/m) 150/163bpm Add a comment	5mi, 41:38 Running - Recovery Run Split Summary === 1) 1m - 9:11(9:11/m) 122/136bpm 2) 1m - 8:26(8:26/m) 126/132bpm 3) 1m - 8:32(8:32/m) 127/131bpm 4) 1m - 8:20(8:20/m) 126/130bpm 5) 0.88m - 7:09(8:08/m) 127/136bpm Add a comment	10.1mi, 1:14:11 Running - Hill Work Split Summary === 1) 1m - 7:54(7:54/m) 131/139bpm 2) 1m - 8:03(8:03/m) 137/147bpm 3) 1m - 7:24(7:24/m) 146/165bpm 4) 1m - 7:27(7:27/m) 173/185bpm 5) 1m - 7:18(7:18/m) 185/193bpm 6) 1m - 7:37(7:37/m) 187/192bpm 7) 1m - 7:17(7:17/m) 188/192bpm 8) 1m - 7:47(7:47/m) 140/189bpm 9) 1m - 7:16(7:16/m) 140/146bpm 10) 1m - 7:42(7:42/m) 141/145bpm 11) 0.06m - 26(6:49/m) 141/143bpm Add a comment	16mi, 1:54:25 Running - General Split Summary === 1) 1m - 7:42(7:42/m) 138/184bpm 2) 1m - 7:57(7:57/m) 145/152bpm 3) 1m - 6:59(6:59/m) 147/149bpm 4) 1m - 7:24(7:24/m) 151/154bpm 5) 1m - 6:58(6:58/m) 151/157bpm 6) 1m - 7:24(7:24/m) 152/157bpm 7) 1m - 6:49(6:49/m) 151/158bpm 8) 1m - 7:22(7:22/m) 151/156bpm 9) 1m - 7:15(7:15/m) 152/158bpm 10) 1m - 7:19(7:19/m) 152/157bpm 11) 1m - 7:02(7:02/m) 147/151bpm 12) 1m - 7:02(7:02/m) 150/154bpm 13) 1m - 6:46(6:46/m) 158/166bpm 14) 1m - 6:59(6:59/m) 173/177bpm 15) 1m - 7:18(7:18/m) 178/185bpm 16) 0.87m - 7:31(8:39/m) 182/182bpm Add a comment	4.9mi, 42:39 Running - Recovery Run Split Summary === 1) 1m - 9:08(9:08/m) 128/136bpm 2) 1m - 8:41(8:41/m) 132/135bpm 3) 1m - 9:24(9:24/m) 135/141bpm 4) 1m - 8:49(8:49/m) 138/142bpm 5) 0.76m - 6:37(8:41/m) 137/137bpm Add a comment
Sat 23rd Nov Nov 23	Sun 24th Nov Nov 24	Mon 25th Nov Nov 25	Tue 26th Nov Nov 26	Wed 27th Nov Nov 27	Thu 28th Nov Nov 28	Fri 29th Nov Nov 29
6.1mi, 49:34 Running - Strides Short hills and strides Split Summary === 1) 1m - 8:07(8:07/m) 143/179bpm 2) 1m - 7:30(7:30/m) 135/141bpm 3) 1m - 10:21(10:21/m) 151/178bpm 4) 1m - 8:09(8:09/m) 173/179bpm 5) 1m - 7:41(7:41/m) 146/177bpm 6) 0.98m - 7:46(7:56/m) 135/140bpm Add a comment	8.2mi, 56:45 Running - General 15 x 60 on off Split Summary === 1) 1m - 7:55(7:55/m) 152/177bpm 2) 1m - 7:07(7:07/m) 176/176bpm 3) 1m - 8:25(8:25/m) 140/176bpm 4) 1m - 6:45(6:45/m) 173/194bpm 5) 1m - 6:15(6:15/m) 195/200bpm 6) 1m - 6:31(6:31/m) 197/197bpm 7) 1m - 6:35(6:35/m) 184/197bpm 8) 1m - 6:55(6:55/m) 154/167bpm 9) 0.15m - 1:17(8:18/m) 143/144bpm Add a comment	5mi, 44:08 Running - Recovery Run Split Summary === 1) 1m - 9:39(9:39/m) 116/126bpm 2) 1m - 9:04(9:04/m) 119/125bpm 3) 1m - 8:24(8:24/m) 121/129bpm 4) 1m - 8:39(8:39/m) 123/131bpm 5) 1m - 8:17(8:17/m) 121/127bpm 6) 0.02m - 5(4:28/m) 123/123bpm Add a comment	5.1mi, 44:20 Running - Strides 6 short hills 6 short strides Split Summary === 1) 1m - 8:01(8:01/m) 125/135bpm 2) 1m - 8:57(8:57/m) 135/141bpm 3) 1m - 14:01(14:01/m) 124/139bpm 4) 1m - 8:05(8:05/m) 140/165bpm 5) 1m - 7:37(7:37/m) 140/164bpm 6) 0.08m - 39(8:36/m) 136/137bpm Add a comment	5mi, 42:07 Running - Recovery Run Split Summary === 1) 1m - 9:01(9:01/m) 124/171bpm 2) 1m - 9:06(9:06/m) 125/135bpm 3) 1m - 8:08(8:08/m) 124/136bpm 4) 1m - 9:03(9:03/m) 122/131bpm 5) 0.9m - 7:49(8:39/m) 124/137bpm Add a comment	5mi, 40:19 Running - Strides Split Summary === 1) 1m - 8:20(8:20/m) 112/131bpm 2) 1m - 8:29(8:29/m) 124/132bpm 3) 1m - 7:37(7:37/m) 135/152bpm 4) 1m - 8:48(8:48/m) 147/154bpm 5) 0.98m - 8:05(8:17/m) 126/134bpm Add a comment	5mi, 35:10 Running - Progressive Add a comment 2.8mi, 20:51 Running - Warm Down Split Summary === 1) 1m - 8:55(8:55/m) 154/191bpm 2) 1m - 7:09(7:09/m) 158/180bpm 3) 0.77m - 5:47(7:32/m) 177/177bpm Add a comment 3.1mi, 17:53 Running - Race LFOTM 5k. Snuck it in during lunch of heads of sixth form conference. Brilliant race. Obey weather in Hyde park. Came 41/280. Fast field! Pleased with that with recent training and in older VFs. Great fun. plit Summary === 1) 1m - 5:35(5:35/m) 162/192bpm 2) 1m - 5:40(5:40/m) 191/196bpm 3) 1m - 5:44(5:44/m) 191/195bpm 4) 0.17m - 53(5:07/m) 193/195bpm Add a comment 4.1mi, 36:52 Running - Warm Up Split Summary === 1) 1m - 9:10(9:10/m) 120/139bpm 2) 1m - 9:25(9:25/m) 133/138bpm 3) 1m - 15:21(15:21/m) 127/138bpm 4) 1m - 18:20(18:20/m) 145/172bpm 5) 0.09m - 36(6:56/m) 150/150bpm Add a comment
Sat 30th Nov Nov 30	Sun 1st Dec Dec 1	Mon 2nd Dec Dec 2	Tue 3rd Dec Dec 3	Wed 4th Dec Dec 4	Thu 5th Dec Dec 5	Fri 6th Dec Dec 6
5.1mi, 45:06 Running - Recovery Run Split Summary === 1) 1m - 8:56(8:56/m) 124/142bpm 2) 1m - 9:00(9:00/m) 129/133bpm 3) 1m - 8:59(8:59/m) 128/133bpm 4) 1m - 8:36(8:36/m) 125/134bpm 5) 1m - 8:23(8:23/m) 127/134bpm 6) 0.14m - 1:12(8:40/m) 131/136bpm Add a comment	6.7mi, 55:08 Running - Easy Split Summary === 1) 1m - 8:38(8:38/m) 120/131bpm 2) 1m - 7:50(7:50/m) 123/134bpm 3) 1m - 8:27(8:27/m) 128/134bpm 4) 1m - 8:31(8:31/m) 128/133bpm 5) 1m - 8:11(8:11/m) 127/135bpm 6) 1m - 8:15(8:15/m) 122/130bpm 7) 0.65m - 5:16(8:07/m) 122/127bpm Add a comment	-	5mi, 44:13 Running - General Split Summary === 1) 1m - 9:43(9:43/m) 111/138bpm 2) 1m - 8:42(8:42/m) 122/124bpm 3) 1m - 9:24(9:24/m) 124/132bpm 4) 1m - 8:37(8:37/m) 140/142bpm 5) 0.98m - 9:47(9:57/m) 142/142bpm Add a comment 10mi, 1:13:15 Running - Intervals 10 x 400 (1:29-1:30) with 400 recoveries. In new Nike Pegs which felt room and fine. Not super fast. Split Summary === 1) 1m - 8:03(8:03/m) 151/170bpm 2) 1m - 7:49(7:49/m) 132/136bpm 3) 1m - 8:27(8:27/m) 142/158bpm 4) 1m - 7:58(7:58/m) 140/156bpm 5) 1m - 8:31(8:31/m) 146/150bpm 6) 1m - 9:26(9:26/m) 147/173bpm 7) 1m - 9:17(9:17/m) 143/166bpm 8) 1m - 7:56(7:56/m) 135/141bpm 9) 0.85m - 6:48(8:03/m) 133/141bpm Add a comment	5.1mi, 44:04 Running - Recovery Run Split Summary === 1) 1m - 9:10(9:10/m) 117/126bpm 2) 1m - 9:12(9:12/m) 129/140bpm 3) 1m - 9:36(9:36/m) 127/138bpm 4) 1m - 8:40(8:40/m) 121/129bpm 5) 1m - 8:36(8:36/m) 119/124bpm 6) 0.07m - 50(11:14/m) 132/140bpm Add a comment	6mi, 47:44 Running - Hill Work Short hills and strides Split Summary === 1) 1m - 8:28(8:28/m) 133/203bpm 2) 1m - 7:45(7:45/m) 132/140bpm 3) 1m - 11:25(11:25/m) 129/139bpm 4) 1m - 10:42(10:42/m) 138/147bpm 5) 1m - 9:01(9:01/m) 141/149bpm 6) 0.54m - 4:23(8:04/m) 131/136bpm Add a comment	5mi, 43:06 Running - Recovery Run Split Summary === 1) 1m - 9:13(9:13/m) 124/176bpm 2) 1m - 8:54(8:54/m) 128/134bpm 3) 1m - 8:39(8:39/m) 130/137bpm 4) 1m - 8:33(8:33/m) 130/136bpm 5) 0.97m - 8:31(8:46/m) 128/139bpm Add a comment
Sat 7th Dec Dec 7	Sun 8th Dec Dec 8	Mon 9th Dec Dec 9	Tue 10th Dec Dec 10	Wed 11th Dec Dec 11	Thu 12th Dec Dec 12	Fri 13th Dec Dec 13
2.5mi, 25:00 Running - Coaching Refereeing Add a comment	3.2mi, 24:30 Running - Warm Down Split Summary === 1) 1m - 9:22(9:22/m) 137/171bpm 2) 1m - 7:54(7:54/m) 135/145bpm 3) 1m - 7:48(7:48/m) 136/146bpm 4) 0.18m - 1:26(7:50/m) 128/136bpm Add a comment 6.2mi, 36:56 Running - Race A minute from a PB but more than happy with sub 37, given sleep and training ⬇️. Good atmosphere and a well organised race. Surprisingly, I’d probably have been better served in the second wave - running solo into the wind was tough at time. Although I guess a 5:26 opening mile was always going to lead to 💣 😂 Split Summary === 1) 1m - 5:33(5:33/m) 175/199bpm 2) 1m - 5:59(5:59/m) 190/194bpm 3) 1m - 5:50(5:50/m) 191/194bpm 4) 1m - 6:03(6:03/m) 190/192bpm 5) 1m - 6:21(6:21/m) 190/193bpm 6) 1m - 5:55(5:55/m) 189/192bpm 7) 0.21m - 1:17(6:08/m) 191/195bpm Add a comment 2.5mi, 20:15 Running - Warm Up Split Summary === 1) 1m - 8:05(8:05/m) 180/187bpm 2) 1m - 9:43(9:43/m) 172/185bpm 3) 0.54m - 5:27(10:06/m) 136/159bpm Add a comment	10.1mi, 1:17:02 Running - Easy Feeling a bit rough Split Summary === 1) 1m - 8:05(8:05/m) 177/186bpm 2) 1m - 12:03(12:03/m) 165/187bpm 3) 1m - 3:20(3:20/m) 140/144bpm 4) 1m - 7:33(7:33/m) 142/145bpm 5) 1m - 7:22(7:22/m) 141/144bpm 6) 1m - 7:24(7:24/m) 141/145bpm 7) 1m - 7:22(7:22/m) 142/145bpm 8) 1m - 8:17(8:17/m) 141/144bpm 9) 1m - 7:45(7:45/m) 142/145bpm 10) 1m - 7:59(7:59/m) 143/147bpm 11) 0.06m - 52(14:27/m) 141/143bpm Add a comment	4mi, 35:24 Running - Recovery Run Split Summary === 1) 1m - 9:24(9:24/m) 125/173bpm 2) 1m - 9:26(9:26/m) 120/128bpm 3) 1m - 9:10(9:10/m) 123/131bpm 4) 0.97m - 8:24(8:37/m) 122/130bpm Add a comment 4mi, 35:51 Running - Recovery Run Split Summary === 1) 1m - 9:31(9:31/m) 131/177bpm 2) 1m - 9:21(9:21/m) 124/128bpm 3) 1m - 8:37(8:37/m) 126/133bpm 4) 0.99m - 8:22(8:28/m) 124/130bpm Add a comment	5mi, 39:37 Running - Strides 10 x 20/40 strides on the return Split Summary === 1) 1m - 9:05(9:05/m) 123/134bpm 2) 1m - 8:04(8:04/m) 130/136bpm 3) 1m - 8:21(8:21/m) 139/157bpm 4) 1m - 7:15(7:15/m) 152/159bpm 5) 0.95m - 7:52(8:14/m) 138/144bpm Add a comment	18.4mi, 2:12:26 Running - Long Run Split Summary === 1) 1m - 7:47(7:47/m) 120/135bpm 2) 1m - 7:06(7:06/m) 136/144bpm 3) 1m - 7:48(7:48/m) 138/143bpm 4) 1m - 7:27(7:27/m) 143/153bpm 5) 1m - 7:09(7:09/m) 144/150bpm 6) 1m - 9:36(9:36/m) 142/151bpm 7) 1m - 6:54(6:54/m) 146/151bpm 8) 1m - 7:10(7:10/m) 147/152bpm 9) 1m - 7:41(7:41/m) 148/154bpm 10) 1m - 7:17(7:17/m) 159/181bpm 11) 1m - 7:29(7:29/m) 147/151bpm 12) 1m - 6:55(6:55/m) 154/160bpm 13) 1m - 6:58(6:58/m) 168/172bpm 14) 1m - 7:11(7:11/m) 176/181bpm 15) 1m - 6:59(6:59/m) 181/181bpm 16) 1m - 6:56(6:56/m) 182/186bpm 17) 1m - 6:48(6:48/m) 182/186bpm 18) 1m - 7:05(7:05/m) 182/186bpm 19) 0.41m - 3:10(7:42/m) 182/183bpm Add a comment	-

2019	Distance	Date	Result	WAVA
Telford 10K	10km	8 Dec	36:56	74.72%
Serpentine Last Friday of the Month 5K	5km	29 Nov	17:53	74.14%
guy fawkes 5	5mi	3 Nov	29:18	74.80%
Stroud Half Marathon	13.1mi	27 Oct	1:24:24	71.03%
Bath Two Tunnels Railway Races – August	13.1mi	18 Aug	3:13:00	31.06%
Blaisdon 10k	10km	16 Jul	38:37	71.47%
Bourton one mile challenge	1mi	13 Jul	5:23	70.84%
Frampton 10k	10km	1 Jul	37:04	74.01%
Bourton Hilly Half	13.1mi	16 Jun	1:22:46	72.09%
Cirencester Park Summer Sizzler	10km	12 Jun	37:26	73.28%
Market Harborough Carnival of Running - Half Marathon	13.1mi	8 Jun	1:20:40	73.96%
Berkeley 10K 2019	10km	13 May	36:35	74.98%
London Marathon	26.2mi	28 Apr	2:50:16	73.37%
Forest of Dean Spring Half Marathon	13.2mi	24 Mar	1:21:27	73.81%
Wokingham Half Marathon	13.1mi	24 Feb	1:18:56	75.59%
Chichester Priory 10K	10km	3 Feb	35:53	76.45%
Linda Franks Race	5mi	20 Jan	28:24	76.71%
2018	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	21 Oct	2:50:26	73.29%
2017	Distance	Date	Result	WAVA
Abingdon Marathon	26.2mi	22 Oct	2:51:27	72.86%
Bugatti 10k	10km	9 Aug	37:47	72.22%
2016	Distance	Date	Result	WAVA
MBNA Chester Marathon	26.2mi	2 Oct	2:53:17	72.09%
2013	Distance	Date	Result	WAVA
Swindon 10k	10km	17 Nov	37:56	70.96%

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