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Mrs A F45

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Recent Training
1st Dec	HIIT	0mi	43:41
1st Dec	General	1.5mi	30:00
30th Nov	HIIT	0mi	31:31
30th Nov	General	1.5mi	30:00
29th Nov	General	1.5mi	30:00

12 Month Benchmarks	Run
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Best Times
Best WAVA

Dist	Races	PB	WB	2012	2013	2014	2015	2016	2017	2018	2019	2020	2021
1mi	1	7:23 7:23/mi	55.22								7:23 55.22
5km	19	24:39 7:56/mi	58.47	29:44 45.46	28:08 48.38	27:03 50.68	26:34 51.97	25:49 53.86	25:13 55.54	25:24 55.54	24:39 57.65	28:46 49.40	24:40 58.47
5mi	5	42:00 8:24/mi	55.07		47:48 46.21	45:25 49.00				44:00 52.16	42:00 55.07
6mi	3	1:02:28 10:25/mi	44.21							1:07:09 40.80	1:02:28 44.21	1:04:15 43.33
10km	15	52:14 8:24/mi	55.64	1:07:09 40.73	1:00:34 45.44	59:41 46.44	57:38 48.46	57:10 49.24	56:48 49.95	56:44 50.41	52:37 54.79	52:14 55.64	52:44 55.57
9.7mi	1	1:42:39 10:35/mi	43.20				1:42:39 43.20
10mi	7	1:33:22 9:20/mi	50.34			1:35:18 47.62	1:37:44 46.77	1:33:34 49.25		1:33:22 50.16	1:33:48 50.34
13.1mi	25	1:57:21 8:57/mi	53.65		2:24:56 41.17	2:16:08 44.10	1:58:41 50.93	2:01:33 50.12	2:09:42 47.35	2:04:25 49.77	1:57:45 53.03	1:57:21 53.65	2:01:52 52.10
16.5mi	1	3:10:48 11:34/mi	40.91				3:10:48 40.91
20mi	2	3:23:04 10:09/mi	46.95					3:23:04 46.95
26.2mi	9	4:05:33 9:22/mi	53.68				5:48:32 36.53	4:22:37 48.85	5:13:03 41.32	5:21:42 40.54	4:05:33 53.55	5:07:41 43.09	4:09:05 53.68
31mi	1	8:04:42 15:38/mi	32.92								8:04:42 32.92
50km	3	6:42:27 12:57/mi	39.08					8:32:25 30.44	6:42:27 39.08	7:43:52 34.18
100km	1	21:29:22 20:45/mi	29.05						21:29:22 29.05

2021		Result	WAVA	Distance
9 Oct	Rickmansworth parkrun SB	24:40	64.89	5km
3 Oct	London Marathon SB	4:09:05	59.60	26.2mi
15 Aug	Burnham Beeches Half Marathon SB	2:01:52	58.76	13.1mi
1 Aug	Bearbrook 10k SB	52:44	62.78	10km
31 Jul	Rickmansworth parkrun	28:47	55.61	5km
2020		Result	WAVA	Distance
6 Dec	Remembrance Run Hertfordshire PB	52:14	62.72	10km
4 Oct	Virtual London Marathon SB	5:07:41	47.72	26.2mi
26 Sep	Humanity Direct Tring Ultra		0.00	31mi
1 Mar	The Big Half PB	1:57:21	60.39	13.1mi
12 Jan	Cliveden Cross Country SB	1:04:15	48.76	6mi
1 Jan	Rickmansworth parkrun SB	28:46	54.62	5km
2019		Result	WAVA	Distance
29 Dec	Pednor 10 SB	1:33:48	56.61	10mi
27 Oct	Running Grand Prix Bedford Autodrome 5k, 10k, Half & Full Marathon SB	52:37	61.66	10km
13 Oct	Oxford Half Marathon	2:01:19	57.83	13.1mi
1 Sep	Maidenhead Half Marathon	2:02:55	57.08	13.1mi
11 Aug	Burnham Beeches Half Marathon	2:12:57	52.77	13.1mi
13 Jul	Humanity Direct Chiltern Challenge PB	8:04:42	36.16	31mi
26 May	Westminster Mile PB	7:23	63.45	1mi
6 May	Pednor 5 PB	42:00	61.46	5mi
4 May	Rickmansworth parkrun PB	24:39	63.74	5km
20 Apr	Rickmansworth parkrun	24:58	62.93	5km
14 Apr	Boston Marathon UK PB	4:05:33	59.18	26.2mi
3 Mar	BERKHAMSTED HALF MARATHON SB	1:57:45	59.58	13.1mi
6 Jan	Cliveden Cross Country PB	1:02:28	49.71	6mi
1 Jan	Cassiobury parkrun	28:37	54.46	5km
2018		Result	WAVA	Distance
9 Dec	Milton Keynes Winter Half Marathon SB	2:04:25	55.88	13.1mi
4 Nov	Marlow Half Marathon	2:12:59	52.28	13.1mi
28 Oct	Ricky Road Run PB	1:33:22	56.36	10mi
8 Sep	Rickmansworth parkrun SB	25:24	61.35	5km
2 Sep	Bovingdon 10k SB	56:44	56.68	10km
12 Aug	Burnham Beeches Half Marathon	2:15:22	51.36	13.1mi
5 Aug	Bearbrook 10k	59:52	53.71	10km
9 Jun	Rickmansworth parkrun	25:44	60.56	5km
17 May	Wendover Challenge 6hr (marathon) SB	5:21:42	44.75	26.2mi
13 May	Marlow 5 SB	44:00	58.16	5mi
7 May	Pednor 5	46:45	54.74	5mi
7 Apr	Rickmansworth parkrun	26:47	58.18	5km
10 Mar	Humanity Direct Amersham Ultra SB	7:43:52	37.51	50km
4 Mar	BERKHAMSTED HALF MARATHON		0.00	13.1mi
18 Feb	MK Winter Half Marathon	2:13:36	52.04	13.1mi
7 Jan	Cliveden Cross Country SB	1:07:09	45.86	6mi
2017		Result	WAVA	Distance
13 Aug	Burnham Beeches 10k SB	56:48	56.14	10km
15 Jul	Race to the Stones 100k PB	21:29:22	32.14	100km
15 Jun	Dorney Lake Marathon SB	5:13:03	45.59	26.2mi
30 Apr	MK Rocket 5k SB	25:13	61.32	5km
2 Apr	Phoenix Groovy Baby	5:31:25	43.06	26.2mi
11 Mar	Humanity Direct Amersham Ultra PB	6:42:27	42.86	50km
5 Mar	Berkhamsted Half Marathon SB	2:09:42	53.15	13.1mi
14 Jan	Chiltern League Ladies	33:58	55.16	6.1km
1 Jan	Black Park parkrun	27:45	55.34	5km
2016		Result	WAVA	Distance
31 Dec	Pednor 10	1:37:43	52.98	10mi
11 Dec	MK Winter Half Marathon SB	2:01:33	56.27	13.1mi
3 Dec	Chiltern league ladies	30:20	55.69	5.5km
12 Nov	Chiltern league ladies race 2	32:33	56.61	6km
30 Oct	Ricky Road Run incorporating the Hertfordshire Vets Champs SB	1:33:34	55.33	10mi
15 Oct	Chiltern league ladies	32:01	57.56	6km
11 Sep	Two Arms on Two Legs (10k)	1:00:17	52.50	10km
14 Aug	Bearbrook 10k	58:52	53.76	10km
16 Jul	Chiltern Challenge Ultra SB	8:32:25	33.39	50km
15 May	Prestwood 10k SB	57:10	55.36	10km
2 May	Milton Keynes Marathon	4:55:31	47.91	26.2mi
17 Apr	Brighton Marathon SB	4:22:37	53.91	26.2mi
2 Apr	Black Park parkrun SB	25:49	59.48	5km
13 Mar	Finchley 20	3:26:50	51.11	20mi
6 Mar	Berkhamsted Half Marathon	2:04:03	55.13	13.1mi
14 Feb	Bramley 20 PB	3:23:04	52.05	20mi
2015		Result	WAVA	Distance
13 Dec	Milton Keynes Winter Half Marathon SB	1:58:41	57.21	13.1mi
5 Dec	Black Park parkrun SB	26:34	57.43	5km
7 Nov	The Enigma Fireworks Half Marathon	2:13:30	50.86	13.1mi
25 Oct	Ricky Road Run SB	1:37:44	52.59	10mi
11 Oct	Ridgeway Run PB	1:42:39	48.57	9.7mi
13 Sep	Dunstable Downs Half	2:34:30	43.95	13.1mi
19 Jul	Great Newham London Run	1:05:20	48.10	10km
27 Jun	Black Park parkrun	28:53	52.83	5km
30 May	Kent Roadrunner Marathon SB	5:48:32	40.33	26.2mi
3 Apr	The Bletchley Enigma Half Marathon	2:26:49	46.25	13.1mi
14 Mar	Ashridge Boundry Run PB	3:10:48	45.38	16.5mi
22 Feb	Disney Princess Half Marathon	2:14:43	50.40	13.1mi
21 Feb	Disney Enchanted 10k SB	57:38	54.53	10km
2014		Result	WAVA	Distance
28 Dec	Pednor 10 SB	1:35:18	53.57	10mi
1 Nov	Tring parkrun #1	31:21	48.39	5km
12 Oct	Henley Half Marathon SB	2:16:08	49.55	13.1mi
21 Sep	Richmond Running Festival: Richmond Half Marathon	2:24:34	46.66	13.1mi
27 Jul	Down Tow Up Flow Half Marathon	2:24:36	46.65	13.1mi
25 May	Bupa London 10,000 SB	59:41	52.33	10km
11 May	Marlow 5 SB	45:25	54.76	5mi
5 Apr	Black Park parkrun SB	27:03	56.08	5km
2 Mar	Berkhamsted Half Marathon	2:19:12	48.46	13.1mi
22 Feb	Black Park parkrun	28:20	53.54	5km
19 Jan	Fred Hughes 10	1:47:29	47.50	10mi
2013		Result	WAVA	Distance
10 Nov	Grand Union Canal Half Marathon	2:26:39	45.72	13.1mi
13 Oct	Henley Half Marathon SB	2:24:56	46.26	13.1mi
11 Aug	Bearbrook 10K	1:02:59	49.30	10km
28 Jul	Down Tow Up Flow Thames Towpath Half Marathon	2:32:55	43.85	13.1mi
9 Jun	Whipsnade Zoo Stampede 10k SB	1:00:34	51.27	10km
1 Jun	St Albans Parkrun SB	28:08	53.64	5km
12 May	Marlow 5 SB	47:48	51.75	5mi
2012		Result	WAVA	Distance
14 Oct	Herts 10k SB	1:07:09	46.01	10km
15 Sep	St Albans parkrun SB	29:44	50.52	5km

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2021	12	30	29	40	46	25	14	8	6	0	3	2	213
2021	80	66	103	103	123	121	182	227	210	133	94	0	1442
2020	0	0	0	2	49	66	86	55	35	3	22	7	326
2020	164	173	172	121	143	95	117	135	110	105	114	100	1548
2020	0	0	0	7	0	0	0	0	0	0	0	0	7
2019	0	0	6	2	0	0	6	1	0	4	0	6	24
2019	153	193	233	147	105	157	106	105	126	108	101	103	1636
2018	0	12	0	0	0	2	0	2	8	0	0	2	26
2018	0	0	0	0	0	0	0	4.3	0	0	0	0	4.3
2018	92	85	108	94	113	60	88	72	102	84	100	102	1101
2018	0	0	0	0	0	8	0	0	0	0	0	0	8
2017	0	23	7	0	7	0	0	0	0	0	0	0	37
2017	0	0	0	0	0	0	0	0.8	2	0	0	0	2.9
2017	89	91	88	99	104	114	114	76	86	25	26	68	979
2017	9	6	7	41	19	0	32	6	0	57	69	0	246
2016	0	0	0	0	0	0	0	0	0	8	1	0	9
2016	0	0	0	0	0	0	0	4.7	0	0	0	0	4.7
2016	104	101	124	92	95	91	111	68	75	98	91	84	1134
2016	21	15	34	0	18	0	0	0	6	6	0	0	100
2015	0	0	0	0	34	0	0	0	0	0	0	0	34
2015	0	0	0	1.3	2.6	1.3	0	1.9	1	0	0	0	8
2015	110	66	75	58	57	36	58	67	79	74	94	90	864
2015	0	0	0	17	73	12	0	0	0	7	7	0	114
2014	0	0	0	0	0	0	0	0	18	3	0	0	21
2014	0.3	0.1	0	0	0	0	0	5.3	0.6	0	0	0.6	6.9
2014	61	62	67	45	63	64	69	55	53	57	72	78	747
2013	0	0	0	0	0	0	8	0	0	5	0	0	13
2013	0	0	0	0	0	0	0	2	1.7	0	0	0	3.7
2013	41	21	45	52	62	24	54	42	49	60	53	36	540
2012	0	0	0	0	0	0	1	2.1	0	0	0	0	3.1
2012	0	0	0	0	0	5	22	23	31	38	36	29	184

Fri 5th Nov Nov 5	Sat 6th Nov Nov 6	Sun 7th Nov Nov 7	Mon 8th Nov Nov 8	Tue 9th Nov Nov 9	Wed 10th Nov Nov 10	Thu 11th Nov Nov 11
-	0.8mi, 8:03 Run - General 3.2mi, 24:39 Run - parkrun 1.5mi, 14:35 Run - General	-	7.1mi, 1:15:07 Run - General	6.2mi, 1:13:23 Run - Hill Work	4mi, 41:19 Run - General	-
Fri 12th Nov Nov 12	Sat 13th Nov Nov 13	Sun 14th Nov Nov 14	Mon 15th Nov Nov 15	Tue 16th Nov Nov 16	Wed 17th Nov Nov 17	Thu 18th Nov Nov 18
-	-	-	4.1mi, 42:04 Run - General	4.4mi, 44:41 Run - General	3.2mi, 37:45 Run - General	2.5mi, 31:11 Run - General 1mi, 11:00 Run - Coaching
Fri 19th Nov Nov 19	Sat 20th Nov Nov 20	Sun 21st Nov Nov 21	Mon 22nd Nov Nov 22	Tue 23rd Nov Nov 23	Wed 24th Nov Nov 24	Thu 25th Nov Nov 25
-	3.2mi, 25:52 Run - parkrun 1.1mi, 10:30 Run - General	6.6mi, 1:09:09 Run - General	3.5mi, 37:26 Run - General	7.1mi, 1:19:33 Run - General	-	5.1mi, 46:20 Run - Intervals 2mi, 20:58 Run - General
Fri 26th Nov Nov 26	Sat 27th Nov Nov 27	Sun 28th Nov Nov 28	Mon 29th Nov Nov 29	Tue 30th Nov Nov 30	Wed 1st Dec Dec 1	Thu 2nd Dec Dec 2
6.1mi, 58:36 Run - General	4mi, 42:41 Run - General	-	1.5mi, 30:00 Walk - General 0mi, 33:44 Cross - HIIT	0mi, 31:31 Cross - HIIT 1.5mi, 30:00 Walk - General	0mi, 43:41 Cross - HIIT 1.5mi, 30:00 Walk - General	-