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Trogre
M40 Warwickshire

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Races
59
Miles
3972
Miles
1
Miles
527
Miles
579
WAVA
52.61%
5k
26:52
5M
40:05
10k
52:58
10M
1:33:49
Half
1:56:44
20M
3:32:15
Mara
4:50:46

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Recent Training
27th May	General	2.2mi	43:51
27th May	General	1.2mi	39:46
22nd May	General	4mi	43:50
11th May	General	4mi	48:19
8th May	General	5.1mi	2:20:24

12 Month Benchmarks	Run	Bike
Mile	9:14	8:23
5k	33:50	47:20

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Best Times
Best WAVA

Dist	Races	PB	WB	2003	2006	2007	2008	2010	2011	2012	2013	2014	2015	2019	2021
3km	1	24:08 12:57/mi	31.20												24:08 31.20
5km	14	26:52 8:39/mi	47.98						26:52 47.98	26:54 47.92	27:49 46.49	27:04 47.98	27:51 46.89
5mi	2	40:05 8:01/mi	52.56		43:20 48.62	40:05 52.56
6mi	2	51:04 8:31/mi	49.92					51:04 49.92				56:33 45.34
10km	15	52:58 8:31/mi	49.84		57:40 45.78	52:58 49.84			55:19 47.80	58:50 44.94	1:05:10 40.75	57:20 46.47		1:03:53 42.58	57:13 48.26
12km	2	1:00:55 8:10/mi	52.61				1:07:58 47.16	1:00:55 52.61
8mi	1	1:11:22 8:55/mi	48.18				1:11:22 48.18
14km	1	1:57:00 13:27/mi	32.62									1:57:00 32.62
15km	1	1:54:25 12:17/mi	35.74									1:54:25 35.74
10mi	1	1:33:49 9:23/mi	46.63			1:33:49 46.63
13.1mi	14	1:56:44 8:55/mi	49.66	2:16:32 42.46		1:56:44 49.66		2:02:22 47.38		2:17:54 42.09	2:07:43 45.45	2:11:56 44.19			2:27:34 41.16
20mi	2	3:32:15 10:37/mi	42.71					3:32:15 42.71			3:35:07 42.20
26.2mi	3	4:50:46 11:06/mi	41.81					4:50:46 41.81			5:32:46 36.57

2021		Result	WAVA	Distance
5 Dec	Tamworth Rudolph Run PB	24:08	31.20	3km
7 Nov	Broadway Half		0.00	13.1mi
17 Oct	Lichfield Half marathon SB	2:27:34	41.16	13.1mi
4 Jul	Florette Fradley 10k SB	57:13	48.26	10km
2019		Result	WAVA	Distance
13 Sep	St Modwen LandAid Charity 10k SB	1:03:53	42.58	10km
2015		Result	WAVA	Distance
26 Sep	Kingsbury Water parkrun	29:48	43.82	5km
10 Jan	Kingsbury Water parkrun	28:25	45.95	5km
3 Jan	Kingsbury Water parkrun SB	27:51	46.89	5km
1 Jan	Conkers parkrun	29:02	44.97	5km
1 Jan	Kingsbury Water parkrun	29:58	43.57	5km
2014		Result	WAVA	Distance
25 Dec	Coventry parkrun	29:13	44.69	5km
29 Nov	The Chasewater Christmas Pudding Dash 10k SB	57:20	46.47	10km
16 Nov	Broadway Half	3:00:11	32.35	13.1mi
2 Nov	Lakeland Trails Ullswater Trail Race PB	1:57:00	32.62	14km
1 Nov	Lakeland Trails Helvellyn PB	1:54:25	35.74	15km
12 Oct	Oxford Half Marathon SB	2:11:56	44.19	13.1mi
31 Aug	BADGERS Atherstone 10k	1:04:40	41.06	10km
28 Jun	Stratford Summer 6 SB	56:33	45.34	6mi
22 Jun	Run Hackney Half Marathon	2:32:48	38.05	13.1mi
24 May	Forest of Dean	2:29:16	38.95	13.1mi
23 Mar	Stanford Hall Half Marathon	2:15:00	43.07	13.1mi
16 Feb	Threshold 10k Winter Series race 5	1:10:09	37.85	10km
26 Jan	Threshold 10K Winter Road Race 4	1:04:14	41.34	10km
18 Jan	Coventry parkrun SB	27:04	47.98	5km
11 Jan	Coventry parkrun	27:20	47.52	5km
1 Jan	Kingsbury Water parkrun	29:49	43.56	5km
1 Jan	Conkers parkrun	28:06	46.22	5km
2013		Result	WAVA	Distance
29 Dec	Threshold 10k Winter Series race 3 SB	1:05:10	40.75	10km
24 Nov	Threshold 10K Winter Road Race 2	1:05:19	40.65	10km
27 Oct	Threshold 10K Winter Road Race 1	1:06:48	39.75	10km
29 Sep	Henley Half Marathon -Trail Run	2:13:53	43.35	13.1mi
20 Jul	Kingsbury Water Parkrun #1 SB	27:49	46.49	5km
21 Apr	London Marathon SB	5:32:46	36.57	26.2mi
17 Mar	Ashby 20 SB	3:35:07	42.20	20mi
16 Feb	Race Your Pace Half Marathon SB	2:07:43	45.45	13.1mi
2012		Result	WAVA	Distance
14 Oct	Oxford Half Marathon SB	2:17:54	42.09	13.1mi
15 Jul	Coventry Northbrook 10k SB	58:50	44.94	10km
7 Jul	Coventry parkrun SB	26:54	47.92	5km
26 May	Coventry parkrun	27:01	47.71	5km
2011		Result	WAVA	Distance
22 Oct	Coventry parkrun PB	26:52	47.98	5km
16 Oct	Tamworth 10k SB	55:19	47.80	10km
2010		Result	WAVA	Distance
25 Oct	Dublin Marathon PB	4:50:46	41.81	26.2mi
10 Oct	Henley Half Marathon SB	2:02:22	47.38	13.1mi
3 Jul	Stratford Summer 6 PB	51:04	49.92	6mi
18 Apr	Brighton Marathon	4:56:41	40.97	26.2mi
21 Mar	Ashby 20 PB	3:32:15	42.71	20mi
17 Jan	Not the Roman IX PB	1:00:55	52.61	12km
2008		Result	WAVA	Distance
7 Jun	Dorridge Fun Run PB	1:11:22	48.18	8mi
20 Jan	Not the Roman IX SB	1:07:58	47.16	12km
2007		Result	WAVA	Distance
21 Oct	Coventry Half Marathon PB	1:56:44	49.66	13.1mi
7 Oct	Kenilworth Half Marathon	1:59:40	48.45	13.1mi
9 Sep	Cotswold Classic 10 Mile Road Race PB	1:33:49	46.63	10mi
27 Jun	Coventry Godiva Midsummer 5M PB	40:05	52.56	5mi
20 May	Oxford Town & Gown 10K PB	52:58	49.84	10km
15 Apr	Wright Hassall Leamington Regency 10K	53:40	49.19	10km
11 Mar	Nike Milton Keynes Half Marathon	2:09:24	44.80	13.1mi
25 Feb	Goring 10k	56:31	46.71	10km
2006		Result	WAVA	Distance
1 Sep	Coventry Autumnal 5 SB	43:20	48.62	5mi
21 May	Oxford Town & Gown 10K SB	57:40	45.78	10km
2003		Result	WAVA	Distance
28 Sep	Windsor Half Marathon SB	2:16:32	42.46	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
2023	7	12	20	0	12	0	0	0	0	0	0	0	50
2023	0	0	2	0	8	0	0	0	0	0	0	0	10
2022	18	0	2	0	8	5	6	10	7	0	1	15	73
2022	17	2	1	3	2	0	0	17	10	0	0	0	52
2022	0	0	0	0	0	0	0	7	0	0	0	0	7
2021	4	17	4	7	8	0	11	2	109	4	0	6	171
2021	74	48	26	52	60	65	40	0	0	15	10	10	400
2021	0	0	0	11	0	0	32	0	0	6	0	0	49
2020	0	0	0	0	0	10	10	13	0	5	9	11	57
2020	7	0	0	25	43	31	78	41	6	23	50	7	312
2020	0	0	0	4	22	47	14	0	0	0	0	0	87
2019	0	0	0	0	0	0.7	0	0	0	0	0	0	0.7
2019	0	0	0	0	30	26	0	3	6	0	0	0	65
2018	26	11	0	0	0	2	0	0	0	0	0	0	39
2017	0	2	2	0	3	0	3	0	0	0	0	0	11
2017	0	0	0	0	0	0	0	0	7	0	0	0	7
2016	0	0	0	0	0	0	0	28	0	0	0	0	28
2016	0	0	0	0	0	2	2	10	0	0	8	0	22
2015	16	0	0	0	0	0	0	0	0	0	0	0	16
2015	32	7	0	0	0	3	0	7	6	10	0	0	65
2015	0	0	0	0	0	0	0	0	0	0	55	0	55
2014	0	0	0	67	12	5	3	9	58	0	20	10	184
2014	44	18	28	34	43	42	16	18	14	32	56	3	349
2014	0	0	0	0	0	0	21	0	0	0	0	0	21
2013	0.1	0	0	0	0	0	0	0	0	0	0	0	0.1
2013	52	58	66	38	24	24	18	25	42	18	12	10	387
2013	0	0	0	0	22	0	0	0	0	0	0	0	22
2012	86	102	35	15	12	14	41	32	22	33	21	23	436
2012	0	0	31	0	0	0	16	22	60	0	0	12	141
2011	6	5	4	18	15	5	0	4	26	22	5	50	159
2011	0	0	63	0	0	0	24	24	0	26	0	0	136
2010	105	105	99	51	21	19	71	95	73	59	5	0	704
2010	2	0	0	0	0	0	0	0	0	0	0	0	2
2009	21	0	0	10	8	0	0	25	32	0	32	88	217
2008	29	14	8	35	47	46	20	9	18	26	44	15	309
2007	48	25	23	22	14	28	46	50	43	51	58	13	421
2006	0	0	0	0	0	0	0	0	0	0	0	14	14

Mon 1st May May 1	Tue 2nd May May 2	Wed 3rd May May 3	Thu 4th May May 4	Fri 5th May May 5	Sat 6th May May 6	Sun 7th May May 7
-	-	-	3.3mi, 59:06 Walk - General Split Summary === 1) 1mi - 14:53(14:53/mi) 112/135bpm [1667b/mi] 155cal 57/61rpm 2) 1mi - 16:45(16:45/mi) 113/131bpm [1892b/mi] 166cal 52/69rpm 3) 1mi - 17:56(17:56/mi) 113/129bpm [2027b/mi] 159cal 52/114rpm 4) 0.32mi - 9:32(29:44/mi) 117/140bpm [3479b/mi] 68cal 14/58rpm Add a comment	-	-	-
Mon 8th May May 8	Tue 9th May May 9	Wed 10th May May 10	Thu 11th May May 11	Fri 12th May May 12	Sat 13th May May 13	Sun 14th May May 14
5.1mi, 2:20:24 Walk - General Split Summary === 1) 1mi - 15:52(15:52/mi) 106/125bpm [1682b/mi] 150cal 19/80rpm 2) 1mi - 27:38(27:38/mi) 98/128bpm [2708b/mi] 190cal 21/79rpm 3) 1mi - 35:40(35:40/mi) 99/116bpm [3532b/mi] 227cal 23/79rpm 4) 1mi - 32:28(32:28/mi) 91/110bpm [2954b/mi] 159cal 23/78rpm 5) 1mi - 25:25(25:25/mi) 100/118bpm [2541b/mi] 163cal 28/80rpm 6) 0.14mi - 3:21(23:35/mi) 110/121bpm [2594b/mi] 24cal 16/77rpm Add a comment	-	-	4mi, 48:19 Run - General Split Summary === 1) 1mi - 9:28(9:28/mi) 140/150bpm [1324b/mi] 134cal 2) 1mi - 11:16(11:16/mi) 153/174bpm [1723b/mi] 150cal 3) 1mi - 14:34(14:34/mi) 148/165bpm [2155b/mi] 182cal 4) 1mi - 12:45(12:45/mi) 166/182bpm [2115b/mi] 185cal 5) 0.03mi - 18(9:08/mi) 183/183bpm [1671b/mi] 5cal Add a comment	-	-	-
Mon 15th May May 15	Tue 16th May May 16	Wed 17th May May 17	Thu 18th May May 18	Fri 19th May May 19	Sat 20th May May 20	Sun 21st May May 21
-	-	-	-	-	-	-
Mon 22nd May May 22	Tue 23rd May May 23	Wed 24th May May 24	Thu 25th May May 25	Fri 26th May May 26	Sat 27th May May 27	Sun 28th May May 28
4mi, 43:50 Run - General Split Summary === 1) 1mi - 9:54(9:54/mi) 132/163bpm [1306b/mi] 136cal 2) 1mi - 10:07(10:07/mi) 159/175bpm [1608b/mi] 155cal 3) 1mi - 12:36(12:36/mi) 161/176bpm [2029b/mi] 180cal 4) 1mi - 11:11(11:11/mi) 170/180bpm [1901b/mi] 173cal 5) 0mi - 2(9:06/mi) 179/179bpm [1630b/mi] Add a comment	-	-	-	-	2.2mi, 43:51 Walk - General Split Summary === 1) 1mi - 17:19(17:19/mi) 102/124bpm [1767b/mi] 156cal 55/121rpm 2) 1mi - 22:05(22:05/mi) 120/158bpm [2650b/mi] 203cal 45/74rpm 3) 0.21mi - 4:27(20:53/mi) 136/153bpm [2839b/mi] 46cal 47/114rpm Add a comment 1.2mi, 39:46 Walk - General Split Summary === 1) 1mi - 35:20(35:20/mi) 82/109bpm [2897b/mi] 193cal 32/80rpm 2) 0.17mi - 4:26(26:48/mi) 92/102bpm [2465b/mi] 23cal 36/77rpm Add a comment	-

Trogre M40 Warwickshire

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Trogre
M40 Warwickshire