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Recent Training
18th May	General	7.6mi	1:00:19
18th May	General	1.3mi	20:12
17th May	General	1mi	8:41
17th May	General	3mi	23:08
17th May	General	1.5mi	12:50

12 Month Benchmarks	Run	Bike
Mile	5:14	2:30
5k	16:36	11:30
5mi	26:52	0
10k	45:54	0
10mi	1:16:17	0

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Best Times
Best WAVA

Dist	Races	2006	2007	2008	2009	2010	2011	2012	2013	PB	WB
100m	2		13							13 3:29/mi	76.12
1km	1		3:14							3:14 5:12/mi	69.10
5km	4		17:54			17:42				17:42 5:42/mi	75.31
10km	9		37:23		37:56	37:33	38:17			37:23 6:01/mi	71.98
10mi	4	1:05:09	1:03:15		1:04:29	1:01:49				1:01:49 6:11/mi	71.57
13.1mi	2		1:23:51							1:23:51 6:24/mi	68.82
15mi	2		1:44:06				1:40:37			1:40:37 6:42/mi	66.95
20mi	1		2:11:50							2:11:50 6:36/mi	68.18
26.2mi	11	3:18:31	2:57:44	2:55:52	3:14:03	3:09:32		3:09:20	2:59:34	2:55:52 6:43/mi	69.17

2013		Result	WAVA	Distance
20 Oct	Abingdon Marathon SB	2:59:34	69.17	26.2mi
2012		Result	WAVA	Distance
13 May	Halstead & Essex Marathon	3:40:09	55.95	26.2mi
22 Apr	London Marathon SB	3:09:20	65.05	26.2mi
2011		Result	WAVA	Distance
16 Oct	LOSS 10k Road Race SB	38:17	71.06	10km
2 Oct	Southend Classic 10k	39:49	68.32	10km
23 Jan	Benfleet 15 PB	1:40:37	66.95	15mi
2010		Result	WAVA	Distance
25 Jul	Harlow 10 PB	1:01:49	71.57	10mi
11 Jul	Felsted 10k SB	37:33	71.98	10km
28 Jun	Self Transcendence 5k PB	17:42	75.31	5km
31 May	Hatfield Broad Oak 10K	37:49	71.48	10km
9 May	Halstead & Essex Marathon SB	3:09:32	64.00	26.2mi
25 Apr	London Marathon	3:16:08	61.84	26.2mi
2009		Result	WAVA	Distance
8 Nov	Stebbing 10 SB	1:04:29	68.21	10mi
18 Oct	Abingdon Marathon SB	3:14:03	62.22	26.2mi
4 Oct	Southend Classic 10k SB	37:56	70.86	10km
13 Sep	Canvey Island Rotary 10K and 5K	38:34	69.69	10km
2008		Result	WAVA	Distance
11 May	Halstead & Essex Marathon	3:40:00	54.77	26.2mi
13 Apr	London Marathon PB	2:55:52	68.51	26.2mi
5 Jan	Essex XC Championships	57:22	62.74	8.3mi
2007		Result	WAVA	Distance
18 Nov	Chelmsford 10k PB	37:23	71.27	10km
17 Nov	Nike Supersonic 1KM Speedway PB	3:14	69.10	1km
11 Nov	Stebbing 10 SB	1:03:15	68.92	10mi
2 Nov	Nike Supersonic 100m - O2	13	76.12	100m
26 Oct	Nike Supersonic 100m - Crystal Palace PB	13	76.12	100m
21 Oct	Langdon 5	27:55	76.36	5mi
7 Oct	Southend Classic 10k	37:37	70.83	10km
27 Aug	Barking 5k	17:56	72.75	5km
12 Aug	Little Havens 5k SB	17:54	72.88	5km
8 Jul	Felsted 10K	38:46	68.73	10km
1 Jul	TCC 5k	18:09	71.88	5km
13 May	Halstead & Essex Marathon SB	2:57:44	67.79	26.2mi
22 Apr	London Marathon	2:58:31	67.50	26.2mi
1 Apr	Paddock Wood Half Marathon	1:23:59	68.71	13.1mi
18 Feb	Essex 20 PB	2:11:50	68.18	20mi
4 Feb	Great Bentley Half Marathon PB	1:23:51	68.82	13.1mi
28 Jan	Benfleet 15 SB	1:44:06	63.68	15mi
2006		Result	WAVA	Distance
12 Nov	Stebbing 10 SB	1:05:09	66.70	10mi
14 May	Halstead & Essex Marathon SB	3:18:31	60.70	26.2mi

Run Totals

Swim Totals

Bike Totals

Walk Totals

Cross Totals

Year	Jan	Feb	Mar	Apr	May	Jun	Jul	Aug	Sep	Oct	Nov	Dec	Total
2025	16	10	75	72	74	0	0	0	0	0	0	0	247
2025	0	0	7	0	0	0	0	0	0	0	0	0	7
2024	73	118	117	102	113	52	41	63	122	123	108	15	1047
2023	81	89	44	9	9	44	16	26	47	13	64	111	554
2022	75	42	0	25	72	92	68	28	79	55	11	6	552
2021	137	27	99	119	144	128	77	47	44	61	21	19	923
2020	85	134	134	154	170	163	139	60	164	172	134	113	1622
2019	70	25	19	44	82	82	43	62	61	58	11	30	587
2018	170	102	126	150	240	40	6	0	6	14	109	79	1044
2018	0	0	21	0	0	0	10	0	0	0	0	0	31
2017	227	184	185	152	140	159	69	139	93	95	72	96	1611
2017	0	0	0	0	0	0	92	10	0	0	0	0	102
2016	214	220	179	141	81	94	36	10	96	184	187	212	1652
2015	131	134	190	163	134	131	97	140	86	99	136	152	1592
2014	0	0	0	0	0	0	0	0	0	11	65	98	174
2012	45	151	81	41	38	11	3	5	4	0	0	0	380
2012	0	0	0	0	0	30	0	0	0	0	0	0	30
2011	151	60	65	68	50	34	8	36	18	80	16	17	604
2011	0	57	61	71	20	108	131	0	0	0	0	0	449
2010	47	39	65	72	138	131	112	101	62	79	14	48	908
2010	0	0	0	0	0	0	0	248	282	38	0	0	568
2009	35	56	68	47	48	7	4	17	62	46	35	6	432

Wed 23rd Apr Apr 23	Thu 24th Apr Apr 24	Fri 25th Apr Apr 25	Sat 26th Apr Apr 26	Sun 27th Apr Apr 27	Mon 28th Apr Apr 28	Tue 29th Apr Apr 29
5.1mi, 40:35 Run - General	-	-	-	1.2mi, 20:41 Run - General	-	3.8mi, 30:49 Run - General
Wed 30th Apr Apr 30	Thu 1st May May 1	Fri 2nd May May 2	Sat 3rd May May 3	Sun 4th May May 4	Mon 5th May May 5	Tue 6th May May 6
-	4mi, 33:05 Run - General	-	5mi, 40:54 Run - General	6.2mi, 49:59 Run - General 1.2mi, 17:55 Run - General	-	4.8mi, 40:10 Run - General
Wed 7th May May 7	Thu 8th May May 8	Fri 9th May May 9	Sat 10th May May 10	Sun 11th May May 11	Mon 12th May May 12	Tue 13th May May 13
5.3mi, 40:17 Run - General	-	3.2mi, 25:08 Run - General	1.2mi, 10:27 Run - General 3.1mi, 22:05 Run - General 2mi, 17:00 Run - General	6.2mi, 48:44 Run - General 0.8mi, 13:47 Run - General	-	5.5mi, 45:08 Run - General
Wed 14th May May 14	Thu 15th May May 15	Fri 16th May May 16	Sat 17th May May 17	Sun 18th May May 18	Mon 19th May May 19	Tue 20th May May 20
4.8mi, 40:18 Run - General	-	6.2mi, 49:51 Run - General	1mi, 8:41 Run - General 3mi, 23:08 Run - General 1.5mi, 12:50 Run - General	7.6mi, 1:00:19 Run - General 1.3mi, 20:12 Run - General	-	-

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